CW Vol 2 Ed. 21 - In Honor of Memorial Day: Remember, Gather, Nourish
As we approach Memorial Day, we pause to honor the men and women who gave their lives in service to our country. It’s a time for remembrance, for gratitude—and for many of us, a time to gather with family and friends to share stories, meals, and moments that matter.
🔪 Prep Like a Pro: Let it Rest
🧄 Garlic & 🧅 Onions:
After chopping, let them rest for 10 minutes before cooking. This gives time for beneficial enzymes to activate—maximizing flavor and supporting heart and immune health.
Mushrooms:
Let sliced mushrooms sit for at least 5 minutes before cooking to help preserve antioxidant power.
Timing is Everything: Salt Early, Herbs Late
Salt onions and peppers at the start of cooking. It draws out water and encourages caramelization, not sogginess.
Add fresh herbs (like basil or parsley) at the end for a burst of flavor and preserved nutrients.
Use woody herbs (like rosemary or thyme) early to deepen the flavor throughout the dish.
🔥 For the Grill Masters
Marinate meats for 30+ minutes—especially in citrus, vinegar, or herbs. Not only does it improve taste, it may reduce harmful compounds formed by high-heat grilling.
Flip meats often for even cooking and less charring (no, it doesn’t dry it out!).
Grill colorful vegetables—zucchini, corn, peppers, mushrooms. Toss with olive oil, salt, and pepper for simple sides that shine.
Grill safety tip: Avoid wire grill brushes—loose bristles can stick to food and cause serious injury if swallowed. Use a bristle-free or wooden scraper instead.
🥗 Fresh Touches for Family Tables
Use citrus zest in marinades or dressings—it wakes up flavor and adds antioxidants.
Toast your spices before using: Just add them to a dry pan over medium heat for 30–60 seconds, stirring constantly until fragrant. This wakes up their natural oils and makes them more flavorful. Be careful not to burn them—when they smell amazing, they’re ready!
Soak raw red onion slices in vinegar or cold water for 10 minutes to mellow the bite.
Cool roasted veggies or grains before mixing with greens—no one wants a wilted salad.
Backyard BBQ Hero: Clean Ranch from Scratch!
You’ll be surprised how easy (and delicious) it is to make your own ranch dressing at home—without the seed oils, preservatives, or mystery ingredients found in most store-bought versions. This clean, creamy version is perfect for dipping fresh veggies, drizzling on salads, or serving with grilled meats.
RANCH DRESSING RECIPE
Ingredients:
¾ cup sour cream (or full-fat Greek yogurt)
¼ cup mayo (or avocado oil mayo, look for clean brands like Primal Kitchen)
1–2 tablespoons fresh lemon juice
1 teaspoon apple cider vinegar
1 clove garlic, minced or grated
2 teaspoons dried dill (or 2 Tbsp fresh)
1 teaspoon dried parsley
½ teaspoon onion powder
Sea salt & black pepper to taste
Optional: water to thin
Directions:
Whisk all ingredients together in a bowl until smooth. Chill for 30 minutes to let the flavors meld. Keeps in the fridge for up to 5 days. No seed oils, no fillers—just clean, delicious flavor.
View this Newsletter here!
5/21/2025
CW Vol 2 Ed. 20 - Food Is Medicine: Fresh from the Farm for Body and Soul
Working in construction across Maine comes with long hours, tough weather, and physically demanding work. That’s why how we fuel our bodies matters. One of the best ways to support your strength, stamina, and overall health is by eating fresh, seasonal foods — the kind you’ll find at your local farmers’ market or through a Community Supported Agriculture (CSA) share.
What is a CSA?
CSA stands for Community Supported Agriculture — a model where you "subscribe" to a local farm by purchasing a share of the harvest. In return, you receive a box of seasonal produce (and sometimes eggs, meat, or bread) each week or biweekly. It's a win-win: you get farm-fresh food, and your local farmers get the support they need to thrive.
Want to explore CSA options? Visit MOFGA's CSA Directory to find farms near you.
Whether you're starting your day before sunrise or heading home after a long shift, choosing nutrient-rich food helps restore energy, reduce inflammation, and support immune health. It’s simple, powerful medicine — grown right here in Maine.
Farmers’ Markets: More Than Just Groceries
Farmers’ markets offer more than fresh food — they’re a place to connect with your community, try new recipes, and support local businesses. You’ll find everything from leafy greens and berries to artisan cheeses, local meats, baked goods, and herbal products.
Maine has dozens of markets running from spring through fall. Browse by day or region using the Maine Federation of Farmers' Markets directory. If you work across town lines or travel for work, there's likely a market along your route home.
In New Hampshire? Try VisitNH’s market guide.
The Joy of Cooking Together
Picking up a fresh box of produce can spark something special — a meal made together. Whether it's your partner, kids, grown-up children, cousins, or neighbors, preparing food with others fosters connection and care.
Grill fresh corn after a long day. Toss a salad from your CSA greens. Roast root vegetables for Sunday dinner. These moments can be grounding and joyful — a small ritual that says, "I care about you, and I care about what we eat."
Why Local Matters
Supporting local farms:
Keeps money in Maine communities.
Preserves working farmland and open space.
Reduces environmental impact.
Ensures you get food at peak nutrition and flavor.
Eating this way also builds resilience — in your health, your family routines, and in the communities you live and work in.
Food is Medicine — for your body, your mind, and your community.
Explore a market, join a CSA, and discover the difference fresh, local food can make.
🛒 No time for a farmers’ market? Hannaford supermarkets often carry local produce too — just look for the “Local” tags in store!
🍓 Farmers’ Market Tip: For those of you near Freeport on a Thursday afternoon, stop by the Yarmouth Farmers’ Market (Memorial Green, 3–6 p.m.). Along with beautiful produce, you’ll find local meats, baked goods, herbal teas, and live music. It's a great way to unwind after work or pick up ingredients for dinner that night.
View this Newsletter and links to resources here!
Or use these links to find a farmer’s market near you:
5/14/2025