June is a joyfully colorful month in this region for several reasons! For starters, by the time June’s warmer temperatures seep into downstate New York, the growing season is entering full swing with a bright palette of fresh produce arcing through the farmstands in our markets. Plus, June is of course Pride Month – symbolized by the six-striped rainbow flag that cheerfully adorns flag poles, government buildings, store fronts and many other public spaces throughout the course of this month. Rainbows have risen to become a symbol of good fortune, positivity, diversity and inclusiveness in our popular culture, so it’s no coincidence that the phrase “eat the rainbow” is used by dieticians and other medical professionals to encourage people to put more fresh produce on their plates. In fact, consuming a variety of colorful fruits and veggies is the best way to introduce the most nutrients into your diet, without adding excessive calories. The naturally occurring pigments in these foods indicate different compounds with different properties that have been shown to provide a wide range of unique health benefits. So, to aid in the quest to taste and embrace the many seasonal colors of this month, here are some rainbow-hued items to look out for in the farmers market this weekend: Purple daikon Purple daikon radishes are at their peak during winter and spring months and are easily spotted at farmstands thanks to their bright violet skins offset by emerald leaves. This exotically hued root vegetable is native to Asia where daikon has been cultivated for thousands of years. Purple daikon is a specialty hybrid belonging to the same Brassicaceae family as the red radish. Their globular roots are oblong and cylindrical in shape with a thin tapered “tail.” The striking purple pigment is due to a type of flavonoid called anthocyanin -- the same antioxidant that gives blueberries their color, which will be entering the markets soon. If you don’t see purple daikon at the farmers market, look for watermelon radish, a round, green-white radish that reveals a dazzling hot pink interior when sliced open. Daikon radish can be enjoyed raw thanks to its crispy, crunchy texture and spicy, peppery profile that will add a splash of color and extra dimension to summer salads, grain bowls, pasta dishes and crudité platters. It can also be cooked using a variety of methods, including tossing the roots in olive oil, salt and pepper and roasting them at 375 °F for 10-15 minutes or until easily pierced with a fork. Don’t toss your leaves though! If they are still fresh and unblemished, radish greens of all kinds are delicious pan sautéed with thinly sliced garlic and olive oil then spritzed with a little freshly squeezed lemon juice. Red beets Beets grow in a rainbow of colors from gold to magenta to stunning candy cane-striped Chioggia beets. They derive their jewel-like hues from betalain, a type of natural plant pigment that has antioxidant and anti-inflammatory properties. The most common kind of beets you’ll find in the farmers market are the reddish/purple variety, but you can generally locate them in every color. Beets burst back into season this month so grab a big bunch of the spherical beauties this weekend and “get down to the beet”: * Beet salad with Goat Cheese and Balsamic * Balsamic and Fresh Thyme Roasted Beets * Easy, Homemade Pickled Beets Green peas Peas are cool weather-loving plants which means that June is a prime month for these exploratory climbers before they become sapped by the arrival of hotter temps. Peas contain a variety of minerals including magnesium, potassium and calcium and are also rich in antioxidant nutrients like vitamin C, carotenoids and flavanols. Snow, snap, and garden peas are all members of the legume family, but there are subtle differences between the three. Though they may look similar, each has a different texture and level of sweetness:
Garden (aka sweet or English) peas: Pods are firm and rounded and are shelled then discarded (toss them in your compost!) to retrieve the sweet peas inside which can be eaten raw or cooked. These are the common green peas that are sold shelled and frozen.
Snow peas: Snow peas are often used in stir-fries. The whole pod is edible and they are flat with very small peas inside. The tough “strings” along the seams are usually peeled back and removed before eating. Snow peas are mildly flavored and can be served raw or cooked.
Snap peas: A cross between snow peas and garden peas, the whole pod is eaten and has a crunchy texture and sweet flavor. Snap peas may be eaten raw or cooked. Stringless varieties are now available.
Of course, there are many more ways to shop the rainbow at the farmers market this week: orange carrots, canary yellow oyster mushrooms, blue potatoes, carmine red strawberries and the list goes on! And, if you want to eat your way to some extra credit, pick up a bunch of beautiful rainbow chard! The stalks come in an array of bright hues and pretty pastels from white, yellow, red, purple, pink and striped topped with vibrant, leafy greens.
