Manor Farmers Market

Manor Farmers' Market
is Back in the Saddle
Every Wednesday at Jennie Lane SmartPark in
Downtown Manor, free Wi-Fi and Fitness Zone
4-6PM
www.manorfarmersmarket.org

Live Music with Chrissy
Chrissy will be performing at the Lions Fish Fry Friday, March 6th


We have cabbage green or purple, green onions, green garlic, several varieties of kale, red and yellow Swiss chard, bok choy, spinach, mesclum, arugula, white and red radishes, chervil, parsley, endive, escarole, Italian dandelion greens, turnip greens, turnips, beets, a nice salad mix, broccoli, B&B pickles, pickled beets, chow chow, peach jam, granola, salsa and farm fresh eggs from healthy happy chickens

Richardson Farms humanely raised, all natural, anitbiotic and hormone free Beef, Pork and Poultry. Sausage, steak, ribs, chops, ground meats, roasts. You may order in advance at JRDVM72 at a o l . c o m (curses to spammers). To learn more about Richardson Farms' practices go to their website at richardsonfarms . c o m

Crafts by Manor Artisans

Bloorhouse Hand Crafted Necessities: Lotions, Lip Balm, Bath Bombs are exquisite. Hand soap, bath or liquid. Great all natural laundry soap.

Garden Party Daze: Manor Elementary vegetable garden raised bed building day has been moved to Saturday Feb 28th. Volunteer and meet your neighbors and fellow Manorites. For more information please contact Kris Lloyd at Manor Elementary.


5-Minute Cauliflower (This recipe works just fine with broccoli, DL)
Enjoy the extra flavor and health benefits from combining cauliflower with turmeric for this easy-to-prepare great tasting side dish that will complement almost any meal. Turmeric has long been recognized as a powerful anti-inflammatory in both Chinese and Indian systems of medicine and modern scientific research continues to reinforce the benefits of this tasty spice. One serving of this dish also provides 181% of the daily value (DV) for vitamin C, 46% DV for vitamin K, and 33% DV for folate. Enjoy!

Prep and Cook Time: 5 minutes Ingredients:
1 lb cauliflower
5 TBS low sodium chicken or vegetable broth
1 tsp turmeric
Mediterranean Dressing
1 TBS extra virgin olive oil
2 tsp lemon juice
2 medium cloves garlic
sea salt and pepper to taste
Directions:
Cut cauliflower florets into quarters and let sit for 5 minutes to bring out their hidden health benefits.
Press or chop garlic and let for 5 minutes.
Heat 5 TBS broth in a stainless steel skillet on medium heat.
When broth begins to steam, add cauliflower and turmeric and cover. For al dente cauliflower, cook for no more than 5 minutes.
Transfer to a bowl. For more flavor toss cauliflower with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Research shows that carotenoids found in foods are best absorbed when consumed with oils. (Vitamins A & D need oil or fat to be absorbed also, may be carotenoids? DL)
Sprinkle with chopped cilantro. or parslyServes 2
Healthy Cooking Tips:
To mellow the flavor of garlic, add garlic to cauliflower for the last 2 minutes of sautéing. You may need to add a little more liquid to keep garlic from sticking to the pan.
Nutritional Profile

Introduction to Recipe Rating System ChartIn order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 5-Minute Cauliflower is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.
Curried Cauliflower1.00 serving256.98 grams246.33 calories
Nutrient
Amount
%DV
NutrientDensity
World's HealthiestFoods Rating
vitamin C
108.79 mg
181.3
13.2
excellent
vitamin K
36.44 mcg
45.5
3.3
good
folate
130.46 mcg
32.6
2.4
good
vitamin B6 (pyridoxine)
0.56 mg
28.0
2.0
good
manganese
0.49 mg
24.5
1.8
good
dietary fiber
5.99 g
24.0
1.8
good
potassium
733.31 mg
21.0
1.5
good
World's HealthiestFoods Rating
Rule
excellent
DV>=75%
OR
Density>=7.6
AND
DV>=10%
very good
DV>=50%
OR
Density>=3.4
AND
DV>=5%
good
DV>=25%
OR
Density>=1.5
AND
DV>=2.5%Used with permission from Worlds Healthiest Foods www.whfoods.com