One of the easiest ways to get in sync with the rhythms and patterns of nature is to visit a local farm market. This time of year it’s one of my favorite things to do. I’m always drawn in by the color palette of fresh fruits and vegetables⸺the vibrant reds, greens, blues and yellows that are not only pleasing to the eye, but taste even better than they look. It is an experience I savor, and also a welcome opportunity to support local farmers while treating myself to “homegrown” nutrition. This is an instance where truly delicious offerings are also good for you. They can be enjoyed alone or become part of a new or favorite recipe. The possibilities and combinations are as plentiful as the produce itself.
However, I’m about to lure you away from the idyllic picture I’ve painted to get real and reveal a nutrient every fruit and vegetable has in common. This surpasses what you may already know about the fact that they are rich in vitamins, minerals, and have lots of antioxidant power. These are certainly impressive benefits that lie far beyond what meets the eye and pleases the palette; but the benefits of nature’s bounty don’t stop there. That’s right⸺there’s more!
The most overlooked nutrient that just doesn’t get enough love is fiber. We may hear of fiber in ads for dietary supplements. We may have heard it referenced in a cereal commercial, or perhaps have seen it listed on a nutrition label where calories or carb content were vying for our attention. Make no mistake, humble fiber is worthy of your attention and delivers an abundance of health benefits that may surprise you. The best part is, it is so easy to add to your daily routine and the best sources of fiber come with no labels at all! Fiber sources are not limited to fruits and vegetables. Whole grains, nuts, seeds, beans, and legumes also make the list, but for now we’ll focus on farmstand fiber found in fruits and vegetables and end with a fiber-filled recipe.
So what is fiber anyway and why is it so important? The answer is not so glamorous but hear me out. Every food is either a protein, a fat, or a carbohydrate. Dietary fiber is a carbohydrate. It includes the parts of plant foods that the body can’t break down to digest or absorb. There are two types of fiber, both soluble fiber (dissolves in water) and insoluble fiber (doesn’t dissolve in water). This makes fiber different from nutrients such as fats, proteins, and other carbohydrates including starches and sugars. The body breaks down those nutrients and absorbs them. Instead, fiber passes somewhat intact through the stomach, small intestine, and colon and out of the body. It is sometimes referred to as the digestive system’s best friend and can help with constipation. Generally speaking it is also said to have heart health benefits, aid in balancing blood sugar, help with longer satiety, and keep our gut microbiome happy. (The good bacteria in the gut actually feeds on fiber and a happy gut microbiome in and of itself has a host of benefits.) When we follow fad diets and no carb diets that restrict fruits and vegetables, we are often depriving ourselves of this very important nutrient.
As with anything else too much of a good thing is not always a good thing! Ease into adding fiber to your diet over a period of time and drink plenty of water as you do. Fiber works best when it absorbs water. Check with your healthcare professional before increasing fiber and make sure it’s right for you. This is especially important if you have certain health issues or specific symptoms.
When you’re ready to give it a go, grab a handful of berries or grape tomatoes from your local farm market, savor the sweetness and know you’re getting more than meets the senses. You can also try the recipe below.
Jerry’s Roasted Corn Salsa (back by popular demand)
4 ears of corn par-boiled and grilled, (remove corn from cob), ½ jalapeno pepper, 1 can of organic, low sodium black beans (rinsed), 1 each red pepper, green pepper, orange pepper, diced, 1 minced small red onion, 1 tomato seeded & diced
Prepare and combine all ingredients in a large bowl, add 1 cup minced cilantro, juice of 3 limes, salt & pepper to taste. Enjoy at room temperature or cold.
Tips: Remove seeds from jalapeno for a milder kick. For a variation, I sometimes use grilled fresh (but not local 🙂) pineapple instead of corn which turns it into: JoAnn’s Roasted Pineapple Salsa
Regardless of where you shop or even if you grow your own, it’s always fun to try new ways of preparing your new found harvest. Enjoy!
What are your seasonal farmstand favorites? Please share, I’d love to know.
