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

Manor Farmers' Market
is Back in the Saddle
Every Wednesday at Jennie Lane SmartPark in
Downtown Manor, free Wi-Fi and Fitness Zone
4-7PM
www.manorfarmersmarket.org

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

This week we have pickled beets, bread and butter pickles, dill, Manor grown chard, brocolli, cabbage red or green, several kinds of kale radishes, turnips, parsely, spinach, oregano, cauliflower, mustard greens, turnip greens, homemade granola & fresh farm eggs

Richardson Farms will have pasture raised hormone and antibiotic free beef, pork and poultry

Bloorhouse Hand Crafted Necessities

Cheese lady started making cheese again night before last and will be at the market towards the end of the month

Dirt Man Cometh: You may remember vermiculturalist Pat McKay from last spring. James McKay, his brother, will be coming to the market starting mid-month with worm castings for your garden

Tis the season to be planting your onions, potatoes, turnips, beets, asparagus, artichokes, cole crops, lettuces, berries, greens, fruit and nut trees. Be sure to add a little worm castings to the soil

Garden Party Daze coming up: Garden Party building day at Manor Elementary Feb 21st or 28th contact Kris Lloyd at MES. MES vegetable gardens have been adopted by Knights of Columbus from St. Joseph's Church here in Manor. Late March fruit tree planting Garden Party at Presidential Meadows Elementary. Not to worry holes will be pre-dug. East Rural Community Center Garden Party to be announced this spring.

Golden Spinach and Sweet Potato Healthy Sauté

Prep and Cook Time: 35 minutes
Ingredients:
1 medium onion, chopped
4 medium cloves garlic, minced
1 cup + 1 TBS chicken, or vegetable broth
½ tsp turmeric
½ tsp coriander
½ tsp cumin
¼ tsp cardamom
1 TBS fresh lemon juice
2 cups sweet potatoes, peeled and cubed or you may use any winter squash DL
6 oz frozen spinach, thawed or two bunches fresh DL
2 TBS chopped fresh cilantro
salt & pepper to taste
Directions:
Chop onions and mince garlic and let sit for 5 minutes to bring out their health-promoting benefits.
Heat 1 TBS broth in a large stainless steel skillet. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
Add seasonings and stir to mix thoroughly. Add broth and sweet potatoes. Simmer covered over low heat, stirring occasionally, until sweet potatoes are tender, about 15 minutes.
Press water out of spinach (if using frozen, just add fresh spinach at this point DL) and add to sweet potatoes. Cook uncovered to allow sauce to thicken and cook another couple minutes. Add cilantro, salt & pepper to taste.
Serves 4
Used by permission from World's Healthiest Foods www.whfoods.org
Manor Farmers' Market is a 501(c)3 non-profit project of the East Rural Community Center, The Manor Chamber of Commerce and appreiciates the support of Steps to a Healthier Austin

Harvest Party

Weds. Oct 22nd & Weds. Oct 29th please join us as we celebrate our bountiful harvest of locally grown seasonal vegetables, fruits and meats. Festivities on Oct. 22nd will include free pumpkins for the children while supply lasts, vegetable cake walk, gardening and spinning wheel demonstrations and healthy activities for the children and adults. On Oct 29th we will have our pumpkin cook off, pumpkin carving contest, crazy hat competition. Free samples from the vendors. See you there!

This Weekend in Manor

No Need to use a tank of gas to keep your family entertained this weekend.

Manor Lions Fish Fry is Friday July 11th at Lions Hall on Lexington from five until they run out of fish.

Manor Lions Golf Tournament is Saturday at award winning Shadow Glen Golf course. All proceeds go to support Lions Schholarships to the students of Manor.

Greater Manor Chamber of Commerce is hosting Movies in the Park at Jennie Lane SmartPark downtown Manor starting at dusk. Refreshments available for a nominal fee.

Enjoy!

Free Qi Gong

Starting this Wednesday, May 7th and continueing the first Wednesday of each month, we will have free Qi Gong exercise classes at the market. Qi Gong is similar to Tai Chi. This event is sponsored by Aiki Healing of Manor. We have vegetables galore! Come on by.

Manor Lions Fish Fry Friday

Manor Lions Club Fish Fry tomorrow, Friday May 2nd from 5 'til they run out of fish. Come on down to Lions Hall on Lexington Avenue for hand battered fresh catfish, homemade coleslaw & pinto beans, potatoe wedges, hushpuppies and an iced tea for only $7.50. The ladies sell slices of cake and coffee for 50 cents each. Come visit with you neighbors and enjoy a great meal at Lions Hall in downtown.