Strawberries, blueberries, blackberries, and black raspberries are delicious treats that are very beneficial for life-long health. High in anti-oxidants, which protect against cancers, heart disease, diabetes, arthritis, and premature aging, vitamin C, and fiber, berries pack a very healthful punch. Berries are also a bargain for the waistline and maintaining overall good health as they are low in calories, fats, and sodium.
Strawberries are an excellent value for Vitamin C. These berries have more mg. of Vitamin C per ounce than any other fruit or veggie. One cup supplies 136% of the recommended daily allowance (RDA) for an adult and 182% for a child. Just 8 strawberries will provide a child with 140% of their RDA for Vitamin C. The recommended daily allowance is the standard amount of nutrients needed for good health. A cup of strawberries has only 50 calories and provides almost 4 grams of fiber. Strawberries are amazingly high in fiber because each strawberry is loaded with about 200 seeds.
Blueberries are notable for anti-oxidants. In particular, research on the anti-oxidants in blueberries has linked them to lowering cholesterol, also to improving balance, coordination, and short-term memory. A cup of blueberries contains about 80 calories, is a good source of fiber, and supplies about 30% of an adult’s and 44% of a child’s RDA for Vitamin C.
Blackberries are the best of the berries for fiber with 6.6 grams of fiber per cup. High in anti-oxidants, 1 cup of blackberries supplies 75 calories and 50% of an adult’s RDA for Vitamin C.
Black raspberries are nutritionally similar to blackberries, but do appear to have the highest quantity of anti-oxidants of all the berries. They are a great source of fiber with 6 grams per cup and 1 cup of black raspberries provides only 70 calories.
information provided by:
| Discover Thursday evening markets and enjoy the bounty of Oregon-grown berries at their peak! Free homemade berry shortcakes will be dished out to all customers who make a minimum $5 purchase from any vendor. Live bluegrass music by Government Issue Orchestra, kids’ crafts and chef demonstrations featuring recipes using berries make this an early summer event not-to-miss. Bring family and friends. Come ready to take home a flat of berries to freeze or preserve and enjoy a taste of summer all year long! |
||||||||||
|
||||||||||
 |
||
| Our vendors may sell great stuff, but they also have a lot more to say than “thank you, come again” when you purchase their peerless products on a hustle-bustle market day. This month, Leslie Lukas-Recio, who runs Viridian Farms with her husband Manuel, took a few minutes to talk with PFM Board of Directors alumni, Mike Zusman. |
||
 |
||
| PFM: I know “viridian” is a shade of green. How does that relate to the name of your farm? Leslie: A few years ago, an idea started to spread that came to be known as the "viridian movement." It was centered on approaching design in a sustainable manner. We decided to adopt this name for our farm, reflecting not only our commitment to sustainable production methods on the farm, but also to how we treat our workers. It also is meant to show a general awareness of our farm's impact on our local foodshed. PFM: Where is the farm and how many acres is it? Leslie: Viridian Farms is located on Grand Island just outside of Dayton, Oregon. In all, we are actively farming about 100 acres. PFM: Your early spring asparagus are fabulous. What do you consider Viridian’s primary crops to be? Leslie: We farm such a variety but, primarily, I’d say berries, stone fruit, peppers, tomatoes and squash. PFM: How long have you been a farmer and what kinds of jobs do you do? I understand there’s some family history too. Leslie: I have been involved with the family farm since the late 1980's. Over the years, I have done everything from picking to moving irrigation pipe to selling at farmers’ markets. Now, my primary job is managing the farm. Both my father and grandfather have grown blueberries in the Willamette Valley, going as far back as the 1950's. My great-grandfather, who was an immigrant from Poland, also owned a farm near Scholls on Lukas Road. His neighbors were the Ungers, who are another family of multigenerational farmers. The Unger grandchildren still farm and sell berries at several farmers’ markets. PFM: What do you find attractive about Portland Farmers Market and farmers’ markets in general? Leslie: The markets give us a wealth of opportunities that make farming viable for small family farms such as ours. They provide an outlet for us to sell our produce and get a fair price that supports our sustainable farming practices, including the ability to pay our workers a fair living wage. In addition, they give us a chance to interact and build personal relationships with our customers and other market vendors. I have made some great friendships over the years because of the markets. PFM: Let your mind wander here. Do you have an amusing farming story you could relate to our readers? Leslie: My husband and I were recently in Italy, France and Spain visiting farms and markets, searching for unique seeds to bring back to Oregon. While we were in Trevelez (a remote town in the Alpujarras mountain region of southern Spain) we had the good fortune to meet several farmers, walk through their fields, share pictures from our farm in Oregon and talk about our farming experiences over fabulous local food and wine. Of all the places we visited this became our favorite because of the connections we made with the locals. The newest addition to our farm crew--a baby Alpine goat from Fraga Farms--we named Trevelez, after the town. He helps us with "natural" weed management. He is full of energy and has a voracious appetite. Sometimes I think little Trevelez does his job TOO well, like when he drifts over into the blueberry rows! PFM: If you weren't farming, what would you be doing? Leslie: Hmmm. . .drinking champagne in my apartment overlooking the Louvre? Just kidding. I really don't know. Once my husband and I decided to take over the farm from my parents we never looked back. Visit www.viridianfarms.com
for more information.
|
||
 |
||
|
One of the most exciting developments in farm direct sales is the growth of restaurant chefs buying local produce directly from farmers. This work has been pioneered in our area by the Portland chapter of the Chefs Collaborative (www.portlandcc.org) and the Food & Farm Program at Ecotrust (www.ecotrust.org). The relationship between farmers and the restaurant community is further developed in our markets in several ways. You've probably seen your favorite chef shopping at one of PFM's markets. Many chefs make it a regular part of their routine. On Wednesday, instructors From the Western Culinary Institute, in white chef coats, tour the market with eager students in tow. Chefs donate their time to teach Kids Cook at the Market classes and provide weekly cooking demonstrations at the PSU Saturday Market at 10:00 am and at the Pearl Market on Thursdays at 6:00 pm. There are chef demonstrations at the Eastbank Market on festival nights. (Check our website for a complete list of upcoming demonstrations.) How can you help? The 2006 Chef in the Market program is underwritten by a generous sponsorship from: 
www.NewSeasonsMarket.com |
|||||
 Country Charm Farm Tour
is presented by a group of like-minded small scale farms in southwest Washington working together to promote sustainable agriculture by providing educational opportunities for city folks. The 2006 tour dates are: JULY 8 and 9 AUGUST 19 and 20 SEPTEMBER 16 and 17 Visit www.countrycharmtour.com for complete details. THANK YOU 2006 SEASON SPONSORS
|
|||||
