Health and Wellness Tips

It’s the time of year when everyone is calling out sick, making it more important than ever to prioritize your health and well-being. Luckily, your local farmers market is brimming with seasonal treasures to help you stay nourished, energized, and resilient throughout the rest of winter. In this edition, we’re sharing valuable tips, delicious recipes, and holistic practices to support your winter wellness journey.

1. Seasonal Superfoods:

Embrace the last of the winter produce available at the farmers market, packed with essential vitamins, minerals, and antioxidants to boost your immune system and keep you feeling your best. Load up on nutrient-rich veggies like kale, Brussels sprouts, and winter squash, as well as immune-boosting fruits like citrus and pomegranates. Incorporate these powerhouse ingredients into your meals to fuel your body with the goodness it craves.

2. Immune-Boosting Elixirs:

Warm up from the inside out with nourishing beverages that support your immune system and soothe your soul. Try brewing up a batch of homemade bone broth infused with aromatic herbs and spices, or whip up a comforting cup of golden turmeric milk to ease inflammation and promote relaxation. These soothing elixirs are the perfect way to ward off ailments and keep your spirits high during the last bit of winter ahead.

3. Mindful Movement:

Stay active and invigorate your body with gentle exercise practices that embrace the beauty of the winter season. Bundle up and take a brisk walk through the crisp air, practice yoga or tai chi in the serene surroundings of nature, or try your hand at snowshoeing or cross-country skiing for an exhilarating workout that connects you with the great outdoors. Cultivate mindfulness and movement to nourish your body, mind, and spirit just by walking around the market!

4. Comforting Winter Recipes:

Warm your kitchen and delight your taste buds with hearty and wholesome recipes featuring seasonal ingredients from the farmers market. From nourishing soups and stews to cozy casseroles and comforting desserts, there’s no shortage of delicious dishes to savor during the colder months. Get inspired by our collection of mouthwatering recipes, including:

• Hearty Butternut Squash Soup
• Roasted Brussels Sprouts with Cranberries and Pecans
• Citrus Kale Salad with Toasted Almonds
• Slow Cooker Chicken and Vegetable Stew
• Spiced Apple Crisp with Oatmeal Crumble

5. Self-Care Rituals:

Take time to nurture yourself and prioritize self-care rituals that promote relaxation, rejuvenation, and inner peace. Indulge in a warm bath infused with essential oils, cozy up with a good book by the fire, or practice meditation and deep breathing exercises to quiet your mind and soothe your soul. Embrace the restorative power of self-care to replenish your energy and foster a sense of well-being. Several of our wonderful vendors carry excellent bath products that will instantly melt away winter worries, including Fiona’s Forest. Karita’s Handmade, and Tallowed Skincare LLC.

6. Community Connection:

Find warmth and camaraderie at your local farmers market, where you can connect with growers, artisans, and fellow community members who share a passion for health, sustainability, and delicious food. Engage in meaningful conversations, listen to excellent live music, swap recipe ideas, and support local businesses as you come together to celebrate the joys of a changing season and the bounty of our surrounding lands.

Savor the last of winter while it’s here, and rejoice in all the wonderful changes Spring will bring. We can’t wait to share another wonderful season in Chico with you all!

 

Homemade Bone Broth

 

Ingredients:

• 2-3 pounds of beef, chicken, or turkey bones (preferably with some meat still attached)
• 2 carrots, chopped into large chunks
• 2 celery stalks, chopped into large chunks
• 1 onion, quartered
• 4 cloves of garlic, smashed
• 2 bay leaves
• 1 tablespoon whole peppercorns
• 2 tablespoons apple cider vinegar
• Water, enough to cover the bones and vegetables

Instructions:

1. Preparation: If using raw bones, preheat your oven to 400°F (200°C). Place the bones on a baking sheet and roast in the oven for about 30 minutes, or until they are nicely browned. This step adds depth of flavor to the broth.
2. Simmering: Transfer the roasted bones to a large stockpot or slow cooker. Add the chopped carrots, celery, onion, garlic, bay leaves, peppercorns, and apple cider vinegar. Pour enough water over the bones and vegetables to cover them completely.
3. Bringing to a boil: Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low and let the broth simmer gently. Skim off any foam or impurities that rise to the surface.
4. Slow cooking: If using a stovetop, let the broth simmer for at least 12-24 hours, the longer, the better. If using a slow cooker, set it to low and let it cook for 24-48 hours.
5. Straining: Once the broth has simmered to your satisfaction, remove it from the heat and let it cool slightly. Strain the broth through a fine-mesh sieve or cheesecloth into a large bowl or container, discarding the solids.
6. Storing: Allow the broth to cool completely before transferring it to jars or containers for storage. Store in the refrigerator for up to 5 days or freeze for longer-term storage.
7. Enjoying: Use your homemade bone broth as a base for soups, stews, and sauces, or simply sip it on its own for a nourishing and comforting drink.

 

Golden Turmeric Milk

 

Ingredients:

• 2 cups of milk (dairy or plant-based such as almond, coconut, or oat milk)
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger
• 1/8 teaspoon ground black pepper
• 1-2 tablespoons honey or maple syrup, to taste
• 1 teaspoon coconut oil or ghee (optional)
• Pinch of ground nutmeg (optional)
• Pinch of ground cardamom (optional)

Instructions:

1. Heat the milk: In a small saucepan, heat the milk over medium-low heat until it’s warm but not boiling.
2. Mix the spices: In a small bowl, mix together the ground turmeric, cinnamon, ginger, and black pepper to create your golden spice blend.
3. Combine the ingredients: Once the milk is warm, whisk in the golden spice blend until well combined. Add the honey or maple syrup to sweeten the milk to your liking. If using, stir in the coconut oil or ghee for added creaminess.
4. Simmer: Allow the mixture to simmer gently for 5-7 minutes, stirring occasionally, to allow the flavors to meld together.
5. Serve: Pour the golden turmeric milk into mugs and sprinkle with a pinch of ground nutmeg and cardamom, if desired, for extra flavor and aroma.
6. Enjoy: Sip and savor your warm and comforting golden turmeric milk, and revel in its delicious taste and potential health benefits.

 

Hearty Butternut Squash Soup

 

Ingredients:

• 1 large butternut squash (about 3 pounds), peeled, seeded, and diced
• 2 tablespoons olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 stalks celery, chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• Salt and pepper to taste
• 1/2 cup coconut milk or heavy cream (optional)
• Chopped fresh parsley or chives for garnish (optional)

Instructions:

1. Preheat the oven: Preheat your oven to 400°F (200°C).
2. Roast the squash: Place the diced butternut squash on a baking sheet. Drizzle with 1 tablespoon of olive oil and season with salt and pepper. Toss to coat evenly. Roast in the preheated oven for 25-30 minutes, or until the squash is tender and lightly caramelized.
3. Sauté the vegetables: While the squash is roasting, heat the remaining 1 tablespoon of olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables are softened, about 5-7 minutes. Add the minced garlic and cook for an additional 1-2 minutes until fragrant.
4. Simmer the soup: Add the roasted butternut squash to the pot with the sautéed vegetables. Pour in the vegetable broth and stir to combine. Add the dried thyme, ground cinnamon, and ground nutmeg. Season with salt and pepper to taste. Bring the soup to a simmer and let it cook for 15-20 minutes to allow the flavors to meld together.
5. Blend the soup: Once the soup has simmered and the vegetables are tender, remove the pot from the heat. Use an immersion blender to blend the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and blend until smooth.
6. Add cream (optional): Stir in the coconut milk or heavy cream, if using, to add richness to the soup. Adjust the seasoning, if needed, to taste.
7. Serve: Ladle the hot soup into bowls. Garnish with chopped fresh parsley or chives, if desired, for a pop of color and freshness.
8. Enjoy: Serve the hearty butternut squash soup hot and enjoy its comforting flavors and creamy texture.

Roasted Brussels Sprouts with Cranberries and Pecans

 

Ingredients:

• 1 lb Brussels sprouts, trimmed and halved
• 1/2 cup pecan halves
• 1/2 cup dried cranberries
• 2 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 1 tablespoon honey or maple syrup
• Salt and pepper, to taste

Instructions:

1. Preheat the oven: Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or aluminum foil for easy cleanup.
2. Prepare the Brussels sprouts: In a large bowl, toss the halved Brussels sprouts with olive oil, balsamic vinegar, honey or maple syrup, salt, and pepper until evenly coated.
3. Roast the Brussels sprouts: Spread the Brussels sprouts in a single layer on the prepared baking sheet, making sure they are not too crowded. This allows them to roast evenly. Roast in the preheated oven for 20-25 minutes, or until the Brussels sprouts are tender and caramelized, stirring halfway through cooking.
4. Toast the pecans: While the Brussels sprouts are roasting, spread the pecan halves on a separate baking sheet and toast them in the oven for 5-7 minutes, or until fragrant and lightly browned. Keep an eye on them to prevent burning.
5. Combine the ingredients: Once the Brussels sprouts are roasted to your liking, transfer them to a serving dish. Add the toasted pecans and dried cranberries to the dish and toss gently to combine.
6. Serve: Serve the roasted Brussels sprouts with cranberries and pecans as a delicious side dish for your holiday feast or as a flavorful addition to any meal.

Citrus Kale Salad with Toasted Almonds

 

Ingredients:

• 1 bunch of kale (about 6 cups), stems removed and leaves thinly sliced
• 1 orange, segmented
• 1 grapefruit, segmented
• 1/4 cup sliced almonds, toasted
• 1/4 cup dried cranberries or golden raisins
• 2 tablespoons extra virgin olive oil
• 1 tablespoon fresh lemon juice
• 1 tablespoon honey or maple syrup
• Salt and pepper, to taste

Instructions:

1. Prepare the kale: Wash the kale leaves thoroughly and remove the tough stems. Stack the leaves, roll them tightly, and slice them thinly into ribbons. Place the sliced kale in a large salad bowl.
2. Segment the citrus: Use a sharp knife to segment the orange and grapefruit over a separate bowl to catch any juices. Once segmented, squeeze any remaining juice from the membranes into the bowl. Set the citrus segments aside.
3. Make the dressing: In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, honey or maple syrup, and a pinch of salt and pepper to make the dressing.
4. Massage the kale: Pour the dressing over the sliced kale in the salad bowl. Use your hands to massage the dressing into the kale leaves for a few minutes until the leaves are tender and slightly wilted. This helps to break down the tough fibers and makes the kale more palatable.
5. Assemble the salad: Add the segmented citrus, toasted almonds, and dried cranberries or golden raisins to the salad bowl with the massaged kale. Toss gently to combine.
6. Serve: Transfer the citrus kale salad to serving plates or bowls. Sprinkle additional toasted almonds on top for garnish, if desired.
7. Enjoy: Serve the citrus kale salad as a refreshing and nutritious side dish or add grilled chicken, tofu, or chickpeas for a complete meal. Enjoy its vibrant flavors and satisfying crunch!

Slow Cooker Chicken and Vegetable Stew

 

Ingredients:

• 1.5 lbs boneless, skinless chicken thighs, trimmed of excess fat and cut into bite-sized pieces
• 4 cups chicken broth
• 2 large carrots, peeled and sliced
• 2 celery stalks, sliced
• 1 onion, diced
• 3 cloves garlic, minced
• 2 medium potatoes, peeled and diced
• 1 cup frozen peas
• 1 cup frozen corn kernels
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• 1 teaspoon paprika
• Salt and pepper, to taste
• 2 tablespoons all-purpose flour (optional, for thickening)
• 2 tablespoons water (optional, for thickening)
• Fresh parsley, chopped (for garnish)

Instructions:

1. Prepare the slow cooker: Lightly grease the inside of your slow cooker with non-stick cooking spray or olive oil to prevent sticking.
2. Combine ingredients: Place the chicken thighs, carrots, celery, onion, garlic, potatoes, peas, corn, dried thyme, dried rosemary, paprika, salt, and pepper in the slow cooker.
3. Add broth: Pour the chicken broth over the ingredients in the slow cooker. Stir gently to combine.
4. Cook: Cover the slow cooker and cook on low heat for 6-8 hours or on high heat for 3-4 hours, or until the chicken is cooked through and the vegetables are tender.
5. Optional thickening: If you prefer a thicker stew, you can thicken the broth towards the end of the cooking time. In a small bowl, whisk together the all-purpose flour and water until smooth to create a slurry. Stir the slurry into the stew, cover, and cook for an additional 30 minutes on high heat, or until the stew has thickened to your desired consistency.
6. Serve: Once the stew is cooked to perfection, taste and adjust the seasoning if needed. Ladle the hot stew into bowls, garnish with fresh chopped parsley, and serve immediately.
7. Enjoy: Enjoy this hearty and comforting slow cooker chicken and vegetable stew on its own or with a side of crusty bread for dipping. It’s a wholesome meal that’s sure to warm you up from the inside out!

Spiced Apple Crisp with Oatmeal Crumble

 

Ingredients:

For the Apple Filling:

• 6-8 medium apples, peeled, cored, and thinly sliced (use a mix of sweet and tart varieties like Granny Smith and Honeycrisp)
• 1/4 cup granulated sugar
• 2 tablespoons all-purpose flour
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon ground cloves
• 1 tablespoon lemon juice

For the Oatmeal Crumble Topping:

• 1 cup old-fashioned rolled oats
• 1/2 cup all-purpose flour
• 1/2 cup packed brown sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1/2 cup unsalted butter, cold and cubed

Optional Toppings:

• Vanilla ice cream or whipped cream, for serving

Instructions:

1. Preheat the oven: Preheat your oven to 350°F (175°C). Grease a 9×9-inch baking dish or similar-sized casserole dish with butter or non-stick cooking spray.
2. Prepare the apple filling: In a large mixing bowl, combine the sliced apples, granulated sugar, all-purpose flour, ground cinnamon, ground nutmeg, ground cloves, and lemon juice. Toss until the apples are evenly coated with the sugar and spice mixture. Transfer the apple filling to the prepared baking dish, spreading it out into an even layer.
3. Make the oatmeal crumble topping: In another mixing bowl, combine the rolled oats, all-purpose flour, brown sugar, ground cinnamon, and salt. Add the cold cubed butter to the bowl. Using your fingertips or a pastry cutter, work the butter into the dry ingredients until the mixture resembles coarse crumbs with some pea-sized pieces of butter remaining.
4. Assemble and bake: Sprinkle the oatmeal crumble topping evenly over the apple filling in the baking dish. Press down lightly to compact the topping. Place the baking dish on a baking sheet to catch any drips. Bake in the preheated oven for 40-45 minutes, or until the apple filling is bubbling and the oatmeal crumble topping is golden brown and crisp.
5. Serve: Remove the spiced apple crisp from the oven and let it cool slightly before serving. Serve warm, optionally topped with vanilla ice cream or whipped cream for an extra indulgent treat.
6. Enjoy: Enjoy this delicious spiced apple crisp with oatmeal crumble as a cozy dessert on its own or as a sweet ending to any meal. It’s perfect for sharing with family and friends during the fall and winter seasons!