Top 10 Ways to Get Kids Involved in Healthy Cooking & Shopping

Involving your kids in the kitchen enhances their appreciation and basic knowledge of different foods and good nutrition. You can teach them safe ways to handle food as well as simple cooking techniques. Plus, the time spent together is invaluable family time and encourages a lifetime of healthy eating.

How Can Kids Help?

10. Mean Green Cleaning Machine. Let them wash fruits and vegetables when preparing for cooking or eating.

9. Pick A Peck! When shopping, let them select a new fruit or vegetable to try … or several!

8. Make It Snappy! Let them snap the green beans, snap peas, or break the florets from the broccoli or cauliflower.

7. I Spy. Play “I Spy” when shopping for produce.

6. Tear It Up! Let them tear the lettuce for salads and sandwiches.

5. Measure Up! Let them measure the frozen vegetables before cooking them.

4. Peel & Slice. Older children can peel and slice carrots, cucumbers, potatoes … the list goes on!

3. Stir & Spice. Make applesauce from fresh apples. Let them help stir and add the cinnamon.

2. A Sprinkle A Day… Let them sprinkle herbs or other seasonings onto vegetables.

1. Monster Mash! Pull out the potato masher!

As always, please send recipes you would like to share to smithfieldfarmersmarketrecipes@gmail.com.

August 3 is National Watermelon Day!

If you need a reason to enjoy a slice of watermelon, today is National Watermelon Day!

Did you know:

• At over 90 percent water, watermelon is a wise snack choice on hot days?

• Watermelon is a nutritional powerhouse? It's an excellent source of Vitamin C, which
  is a major antioxidant. It has a high beta carotene concentration, thus offering a fair amount of vitamin A. Both beta carotene with vitamin A help support good eyesight and prevent glaucoma.

• Why the meat or pulp of watermelon is usually pink or red? Those colors indicate lycopene content, which is an antioxidant that may minimize cancer risks. Plus, watermelon offers abundant amounts of the minerals potassium and magnesium. Potassium is important for cardiovascular health and brain health and helps the kidneys eliminate kidney stone forming calcium as well as assists with the body's fluid retention.

A fun fact about watermelon is about a half century ago, watermelons were round. This shape made them very hard to stack and they rolled around during the rough ride from farm to market. They were also soft. All the bumping and rolling made them crack and bruise. During this time, a plant bree

A fun fact about watermelon is about half a century ago,

der named C. Fred Andrus set out to develop a better watermelon. He came up with the first sweet melon that could be stacked due to its oblong shape. This new breed of watermelon also resisted the most serious watermelon diseases of the day. According to the National Watermelon Promotion Board, there are more than 1,200 varieties of watermelon grown worldwide.

Try a new twist on an old favorite with these ideas:

• Caramelize watermelon slices on the grill, then drizzle with honey, lime and a pinch of salt.
• Pair with shrimp on a kabob.
• Carve out a watermelon to use as a bowl. Fill with fruit salad.
• Use watermelon in place of tomatoes in a citrus salsa.
• Use its juice as a glaze on shrimp or pork.

Of course, watermelon is also a crowd pleaser “as is.” Slice it up and you have an instant appetizer, side dish or dessert.

Enjoy! As always, please send recipes you would like to share to smithfieldfarmersmarketrecipes@gmail.com.

Grilled Jalapeño-Lime Corn on the Cob

Looking for a way to spice up your corn? This Southern Living recipe is likely to hit the spot!

• 8 ears fresh corn, husks removed


• Vegetable cooking spray


• Salt and freshly ground pepper


• 1/2 cup butter, softened


• 1 jalapeño pepper, seeded and minced


• 1 small garlic clove, pressed


• 1 tablespoon lime zest


• 1 tablespoon fresh lime juice


• 2 teaspoons chopped fresh cilantro


• Lime zest, to garnish

Preheat grill to 350° to 400° (medium-high) heat. Coat corn lightly with cooking spray. Sprinkle with desired amount of salt and pepper. Grill corn, covered with grill lid, 15 minutes or until golden brown, turning occasionally.

Meanwhile, stir together butter, jalapeño, garlic, lime zest, lime juice, and cilantro. Remove corn from grill, and cut into thirds. Serve corn with butter mixture. Garnish, if desired.

Enjoy! As always, please send recipes you would like to share to smithfieldfarmersmarketrecipes@gmail.com.

Tomato, Watermelon, and Basil Skewers

These Tomato, Watermelon, and Basil Skewers from Giada De Laurentiis are sure to go fast at any dinner or party, as people will return for seconds. While most people wouldn't think of putting tomatoes and watermelon together, this combination is definitely a hit!  I have found it best to make the balsamic syrup in advance to allow time for it to thicken and to save some time during assembly.

• 1/4 cup balsamic vinegar
• 1/4 cup sugar
• 1 (4 to 5 pound) watermelon, cut into 32 cubes (1-1/2")
• 32 small basil leaves (or torn larger leaves)
• 16 cherry tomatoes, halved
• 2 tablespoons extra-virgin olive oil
• Kosher salt
• 16 (6-inch) skewers

Combine the balsamic vinegar and sugar in a small saucepan over medium heat. Bring to a simmer, stirring occasionally, until the sugar is dissolved. Turn off the heat and set aside to cool.

Starting with the watermelon squares, push the watermelon to the very tip of the skewer. Then skewer a basil leaf, then a tomato half. Continue with another watermelon, basil leaf, and tomato half. Place the skewer on a serving platter so it stands upright, using the lowest watermelon square as a base. Continue with the remaining skewers.

Drizzle the skewers with the reserved balsamic syrup and the olive oil. Sprinkle with coarse salt. Serve.

Enjoy! As always, please send recipes you would like to share to smithfieldfarmersmarketrecipes@gmail.com.

Okra-and-Corn Maque Choux

On a hot day like today, this maque choux makes for an excellent dinner. This recipe from Southern Living is sure to be a hit at your dinner table. I think I'll serve this with some ice cold watermelon and some sweet North Carolina peaches. I can't think of a better way to beat the heat!

• 1/4 pound spicy smoked sausage, diced
• 1/2 cup chopped sweet onion
• 1/2 cup chopped green bell pepper
• 2 garlic cloves, minced
• 3 cups fresh corn kernels
• 1 cup sliced fresh okra
• 1 cup peeled, seeded, and diced tomato (1/2 lb.)
• Salt and freshly ground pepper to taste

Sauté sausage in a large skillet over medium-high heat 3 minutes or until browned.

Add onion, bell pepper, and garlic, and sauté 5 minutes or until tender.

Add corn, okra, and tomato; cook, stirring often, 10 minutes.

Season with salt and pepper to taste.

Enjoy! As always, please send recipes you would like to share to smithfieldfarmersmarketrecipes@gmail.com.

Blueberry Pops -- the perfect treat for 4th of July Weekend!

Making Martha Stewart's recipe for Blueberry Pops is the perfect way to beat the heat and have a nice treat on 4th of July weekend. They're quick, easy, tasty, and the perfect thing to take to a cookout.

• 5 cups blueberries
• 1/2 cup water
• 1/2 cup sugar
• 1 tablespoon lemon juice
• Popsicle sticks
• Molds (we use small cups)

In a blender, puree blueberries with water, sugar, and fresh lemon juice. Strain mixture through a fine-mesh sieve, pressing with a rubber spatula to release as much liquid as possible; discard solids. Add water if needed to yield 3 cups.

Divide among molds; insert popsicle sticks, and freeze until solid, about 3 hours. To remove, dip bottom of molds in warm water for 2 to 3 seconds.

Enjoy! As always, please send recipes you would like to share to smithfieldfarmersmarketrecipes@gmail.com.

If you'll be staying in the area for the weekend, we hope to see you at Smithfield's Friends of the 4th Celebration!

Baked Cherry Tomatoes

• 1 pint cherry tomatoes
• 2 tablespoons garlic salt
• 2 tablespoons extra virgin olive oil
• salt (optional)

Preheat oven to 350 degrees.

Cut cherry tomatoes in half, and arrange tomatoes in a single layer on a baking sheet. Drizzle with olive oil and sprinkle with salt and garlic salt.

Bake tomatoes about 20 minutes in the preheated oven, until slightly shriveled. Serve warm.

After I take them out the oven, I will sprinkle mozzarella cheese on top and toast some bread!

Enjoy! If you have recipes that you would like to share, please email them to smithfieldfarmersmarketrecipes@gmail.com.