Have you had your 5-9 servings of fruits and vegetables today? Or yesterday? If not, August is the perfect time to make a personal goal to get at least 2 cups of fruit and 2 ½ cups of vegetables each day. Farmers’ markets are in full swing with local produce coming in weekly. If you had the foresight to plant a garden this year, you are probably harvesting delicious, healthy produce—so eat some every day!

Research shows that locally grown fresh produce is picked riper, has less travel time, and therefore has more nutrition to offer than fresh produce from other states or countries. Research also shows that children exposed to growing produce (either in their classroom, home or by visiting a farm) are more likely to eat a variety of produce daily than children who don’t have the same experience.

Why do we care? Fruits and vegetables are an excellent source of fiber and essential vitamins and minerals, such as vitamin C, vitamin A, folic acid, potassium and disease fighting antioxidants and phytochemicals. National and international data show that people who eat the recommended amounts of produce per day have a lower risk of developing heart disease, certain cancers, Type II diabetes, and obesity than those who do not include a variety of produce in their eating plans. This is especially true if this “produce habit” was started at a young age and continued into adulthood. But it’s never too late to start!

While August may be too late to plant tomatoes and zucchini, there are some quick-growing and cooler season crops you can start now, such as lettuce, spinach, cabbage and broccoli. Some crops, like lettuce, herbs and some varieties of peppers, can be grown indoors in a sunny window all year. In addition, gardening increases your physical activity.

Support local agriculture and be a part of the National Farmeres’ Market Week, August 6-12. Buy the freshest produce at your local Farmers’ Market, like the Larimer County Farmers’ Market in Old Town Fort Collins at Remington and Oak Streets from 8 a.m. to 12 p.m. through October 14.

Farmers’ Market Fresh and Easy Pasta Salad

This deliciously tangy and spicy pasta salad is a great way to get your 5 A Day! One serving is equivalent to 1 cup of vegetables (1 ½ cups with the spinach or romaine) and one serving of whole grains. The black beans and pasta combine to provide a complete protein, the avocado and olive oil provides heart healthy monounsaturated fats, and the veggies provide essential vitamins, minerals and phytochemicals. Enjoy it this weekend after the Farmers’ Market!

6 ounces 100% whole wheat spiral shaped pasta (such as DaVinci)
1 1/2 cups cherry tomatoes (halved if they are large)
3/4 cup diced peeled avocado (about 1 avocado)
1/2 cup chopped seeded fresh mild or medium Hatch or poblano chili (about 1)
1 cup chopped zucchini or yellow squash
1/2 pound green beans, strings removed (halved if desired)
1/2 cup chopped red onion
3 tablespoons chopped fresh cilantro
1 (15-ounce) can black beans, drained and rinsed
2 teaspoons grated lime rind
3 tablespoons fresh lime juice
1 ½ tablespoons cider vinegar
3 teaspoons extra virgin olive oil
1 clove garlic, minced
3/4 teaspoon salt
1 pinch ground cayenne or chipolte pepper (optional)
1 medium lime, cut in 6 wedges
6 cups baby spinach or chopped romaine

Bring 2 quarts of water to a boil. Cook the green beans in boiling water for about 1 minute or until crisp tender. Remove green beans from boiling water with a slotted spoon and immediately cool under running cold water. Do not dump out boiling water!

Cook pasta according to package directions in the same water you cooked the green beans in, omitting salt and fat. Drain and cool completely by rinsing under running cold water.

Combine the tomatoes, avocado, chili, zucchini, green beans, onion, cilantro, and beans in a medium bowl, stirring well. Combine rind, juice, vinegar, oil, garlic, salt, and pepper in a small bowl, stirring well with a whisk. Add pasta and lime mixture to bean mixture; toss to combine. Serve over 1 cup of spinach or chopped romaine with lime wedges for a nutritious lunch or dinner.

Yield: 6 servings (serving size: 1 1/2 cups pasta and 1 lime wedge)

CALORIES 214 (30% from fat); FAT 7.1g (sat 1.1g,mono 4.4g,poly 0.9g); PROTEIN 6.3g; CHOLESTEROL 0.0mg; CALCIUM 47mg; SODIUM 547mg; FIBER 9.6g; IRON 2.4mg; CARBOHYDRATE 35.5g

For more information on nutrition, eating healthy or gardening, call your local Colorado State University Cooperative Extension Office, or visit www.ext.colostate.edu to view CSU Fact Sheets on a variety of topics.

Gardening and Insect Fact Sheets are available on-line by clicking HERE.

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This page updated:  November 1, 2006