Jackson is full of fantastic restaurants, old and new. Check out some of the best culinary standouts according to Visit Jackson.

By Susan Marquez There are people who see what needs to be done in the world and then decide to act. John Martin and Kate Bishop are two such doers, both interested in food from a policy point of view. “We are interested in health and nutrition,” says Martin. The couple lived in the Mississippi Delta – Greenwood, where Martin worked for the newspaper and Indianola, where Bishop taught school – before moving to the northeast. Martin ended up in the arts and nonprofit world while Bishop earned her literacy specialty degree and she trained other teachers, but Mississippi lured them back. “We wanted to get back to the South,” says Martin. “Kate is from Oxford, and we had a friend who ran the Farmer’s Market. He talked us into taking it over.” Burlin Hollowell ran a produce stand out of the building – then an old service station – in the early 1990s. He sold vegetables that he and his friends raised and exotic produce that distributors had trucked in. When Frank and Liz Stagg took over, they expanded the grocery offerings, continued tapping the local food movement, and began selling foods that appealed to Oxford’s growing immigrant communities. People soon learned that the Farmer’s Market was a hub for quality produce, and it was a place that welcomed all. In 2017, Martin and Bishop renovated the store and changed the name to Chicory Market. “We are proud that our store has been a food space in Oxford for over 30 years,” says Martin. Martin and Bishop have made the space their own and have connected with a new generation of local farmers and producers. Growing up in Oxford, Bishop was raised in a community connected by food, and recalls eating watermelons and pimiento cheese from the old James Food Center. Martin and Bishop “feel strongly about creating a special place that preserves and grows the spirit of Oxford as a place that nurtures creativity and welcomes newcomers and curiosity seekers.” The market serves people from all walks of life. “This is a place where all feel welcomed. Here we are, five years later and we feel an overwhelming sense of responsibility. People are more interested than ever in eating local.” With up to 75 local providers, Chicory Market not only provides fresh, locally sourced food to their customers, but also supports local growers. The benefits to all are apparent. “We are in one of the most fertile areas in the country,” states Martin, “but Mississippi still has issues with obesity and diabetes. Having ready access to healthy foods can make a huge difference. It can even make a difference financially.” During the pandemic when national supply chains were falling apart, Chicory Market was able to source locally. “Even with our most recent inflation, a lot of local producers have been able to circumvent those forces,” Martin says. “Their prices have remained stable, and people are eating better. I think people are seeing the value and sustainability of buying locally sourced food.” The store has a grand mission: to support the local food network by working with farmers and other local providers to source quality ingredients while improving access to healthy, local food for people of all income levels and lifestyles. They also aim to build a community around food involving people of all means, colors, creed and backgrounds. “We are fortunate that Oxford is still small enough to have a store like this. We also have the University here, which gives us a cultural perspective,” says Martin. In addition to locally sourced produce, proteins and delicacies, Chicory Market offers fresh seafood. “We are one of a very few places in Oxford that sells fresh seafood,” says Bishop. “Three days a week we get a delivery of fresh gulf shrimp, salmon and some other gulf fish.” Chicory Market now also offers prepared foods for sale. “Seven days a week, we have everything from traditional chicken salad to sides and entrees using seasonal produce,” says Martin. “That allows us to purchase even more from local farmers, and to avoid food waste by using produce before it goes bad.” The market also makes casseroles, soups and sandwiches. “During football season, we do a lot of tailgate catering, and for Thanksgiving we do a lot of sides. Then we’ll crank up our holiday menu.” The newest addition to the market is sushi. “We have a sushi chef who comes in three days a week.” There is an outdoor seating area where people can dine on-site, and Martin says they are planning an expansion that will provide a larger place for the community to gather outdoors. For more information on Chicory Market, visit chicorymarket.com.

By Natasha Haynes, MSU Extension Service When we think of salsa, we automatically think of the savory version made with tomatoes. Fruit salsas are fabulous and can add even more dimension to the flavors of your dishes. This salsa is made with peaches, which makes it a sweet topping for chicken or pork. If you don’t have fresh peaches or are short on time, you can use canned peaches. We used one 15-ounce can, which was equivalent to about 2 cups. Peach Salsa Ingredients: 2 cups peeled and chopped peaches 3/4 cup chopped red bell pepper 1/4 cup seeded, chopped cucumber 1/4 cup sliced green onion 2 tablespoons honey 2 tablespoons lime juice 1 tablespoon finely chopped cilantro Combine all ingredients and cover. Refrigerate for several hours, stirring occasionally. Tips: To peel fresh peaches: drop peach into a pot of boiling water for 10-20 seconds or until the skin splits. Remove peaches and place immediately in an ice water bath to stop the cooking process. Use a paring knife to peel skin. This salsa is also great with other fruit! We love swapping the peaches for mangoes. Fruit salsas are also great with fish! Here’s one of our previous blog posts with a great fish taco recipe that features a different version of peach salsa. Thanks to University of Georgia Extension for this recipe! Follow The Food Factor on Facebook, Instagram, and Twitter! And if you like our recipes and videos, we’d love for you to share them with your friends! It really helps!

Check out Belhaven's newest grab-n-go market, Beans & Bananas!

By Mrs. Qula Madkin, MSU Extension Service Don’t put your health and fitness goals on the backburner this holiday season just because you’re traveling. There are plenty of ways to practice wellness and keep your family and yourself on track. Here are a few tips that work for me: Keep snack combos handy. Look for snacks with fiber, protein, and healthy fats. Why? This will keep your blood sugar stable and prevent cravings. Avoid sitting for extended periods if possible. Try to walk and stretch every two hours. This will benefit your health in more ways than one. Drink water instead of sugary drinks and be mindful of alcohol intake. Dehydration is thought to only happen in the summer, but dehydration can occur at any time of the year. Before you go: Clean produce. Rinse all fresh produce under running water before packing it in a cooler. Keep cold food cold. Keep hot food hot. Don’t forget hand sanitizer. Pack healthy, nonperishable snacks and snack combos. Here is a good starting point: Popped popcorn (homemade or light butter) Fruit/berries and hard-boiled eggs Fruit (apples/bananas) and nut butter (try the squeeze packs) Turkey and cheese Fruit squeezes Cheese and whole grain crackers Turkey sticks and apples Jerky Hummus (individual packs) Protein drinks Pre-cut veggies, like celery, carrots, and bell pepper Dried fruit and nuts or seeds Trail mix Snack bars. Find ones low in added sugar. Fruit cups or applesauce Greek yogurt Protein bars. Look for ones that contain real food, like almonds, egg whites, fruit, etc. Bottom line: Holiday travel may get you a little out of your routine, so focus on moving more, sitting less, enjoying yourself, and having a joyous holiday season. For more helpful tips like these and healthy recipe options, visit extension.msstate.edu and join our MSU Nutrition and Wellness FB group.

Several local Jackson spots are offering tasty treats this holiday season. Check out some of our favorite places on the Visit Jackson blog and shop local this holiday season!

By Ms. Natasha Haynes, MSU Extension Service Do you need an easy dish for the office get-together or an upcoming party? If you are a fan of eggs, you’re in luck! Eggs are a versatile and nutritious option for breakfast, lunch, and dinner and everything in between. Mini Wonton Quiches make tasty appetizers and come together in a flash. I made mine with ham and cheese, but the possibilities are endless when it comes to the filling. You can add just about anything you like, including leftover meats, cheeses, and sauteed, roasted, or steamed vegetables. It’s a great clean-out-the-fridge meal! Mini Wonton Quiches Ingredients: - 4 large eggs - 24 wonton wrappers (3-1/4 in x 3 in) - 1 tablespoon all-purpose flour - 3 tablespoons finely chopped ham (1 ounce) - 2 tablespoons finely chopped green onion - 2 tablespoonsfinely chopped red bell pepper Heat oven to 350 degrees F. Coat 24 mini muffin cups (1-3/4 x 3/4-inch) with cooking spray. Gently press one wonton wrapper into each cup, allowing ends to extend above edges of cup. Beat eggs and flour in medium bowl until blended. Add ham, green onion, and bell pepper. Mix. Spoon about a half-tablespoon of the egg mixture into each wonton-lined muffin cup. Bake in center of oven until filling is set, about 12 to 15 minutes. Remove from muffin tin. Serve warm. Tip: Add chopped spinach and shredded mozzarella for a creamy appetizer. Note: We used a full tablespoon of egg mixture in each wonton cup. Thanks to the American Egg Board for this recipe! Follow The Food Factor on Facebook, Instagram, and Twitter! And if you like our recipes and videos, we’d love for you to share them with your friends! It really helps!

Mini pies are an extra special way to make your guests feel that every attention to detail has been carefully thought out and thinking of different ways to present them drives that point home even more. Pies in shot glasses, expresso cups or in mini pastry cups, provide your friends and family with bite-sized pieces of heaven. Crust: Vanilla wafers (crushed) Butter, melted In a bowl, combine just enough melted butter for the cookie crumbs to stick together. Once done, press a teaspoon or two of the crumbs firmly into the bottom of a shot glass. Lemon Filling: 6 egg yolks 1 ½ cups water 1 cup sugar ½ cup of lemon juice ¼ cup cornstarch ¼ teaspoon salt 2 tablespoons of unsalted butter In a pan, mix sugar, water, cornstarch and salt over medium heat. Continue stirring until it begins to bubble and thicken. Once it thickens, turn off the heat. Take out about ¼ cup of this mixture and slowly add eggs, whisking/stirring continuously to prevent curdling. Slowly pour the egg mixture into the sugar mixture and turn on the heat. Add in the lemon juice and stir. Once it bubbles, turn off the heat again and add in the butter, mixing well. Let the filling cool. Meringue: 4 egg whites, room temperature Zest of one lemon 1/4 cup sugar ¼ teaspoon cream of tartar Once egg whites are at room temperature, whisk until fluffy, adding in cream of tartar to help them maintain their form. Add sugar in a tablespoon at a time, continuing to beat the eggs. Beat until peaks are formed. Assembly: Add the lemon filling on top of the cookie crust and top with a dollop of meringue. Bake in oven at 350 degrees until peaks are golden brown.

by Chef David Raines, Flora Butcher One of my favorite foods is lamb – it’s delicious, festive and makes great leftovers. At Flora Butcher, to have great sources for locally raised lamb. Mississippi farmers take a lot of pride in their products, and it shows in their quality, so make the effort to find Mississippi-grown lamb. I promise you it will be well worth it! Braised Lamb Shanks Ingredients: 4 lamb shanks, frenched 1/2 cup lamb tallow (fat) 1 carrot, peeled and split 1 yellow onion, chopped 1 stalk celery, chopped 2 bulbs fennel, sliced 1 large tomato, diced 8 cloves garlic, peeled and crushed 2 cups sweet Riesling wine lamb stock to cover 2 bay leaves 1 sprig rosemary zest of 1 lemon 1/2 teaspoon chili flake Salt and pepper Method: Season the shanks liberally with kosher salt and fresh ground pepper. In a heavy pot melt the lamb tallow over medium high heat and brown the shanks on all sides; set aside. Reduce the heat to medium and add the carrot, onion, celery, and fennel. Using a wooden spoon, stir often and scrape the bottom of the pan as the juices come out of the vegetables. Once softened, add the garlic and tomato, and continue to cook until all the liquid has cooked away. Still stirring often, add the wine and cook until the wine has evaporated. Return the lamb shanks to the pot and add the stock until the shanks are submerged. Add the bay leaves, rosemary, lemon zest and chili flake. Cover and gently simmer for about 2 ½ hours or until tender but not falling off the bone. Remove from the heat and allow to cool in the liquid. Once cool enough to handle, remove the shanks and cover with foil to keep warm. Strain the sauce, discarding the vegetables. In another pot, cook to reduce the sauce by half and adjust the seasoning with salt and pepper. To serve, place a shank on each plate and glaze with sauce, adding a little extra to that it pools on the plate. Pair with farro, risotto, lemony grits or a bed of pappardelle pasta.

We’ve curated this list of fabulous and unexpectedly fun holiday gifts for every food lover on your list. Check it twice and enjoy! Belgian Chocolate Hot Cocoa Bombs, $24.95 These bombs create a flavor explosion when added to a cup of hot milk. Each 2½” sphere is hand-crafted by master chocolatiers with an outer shell of authentic Belgian dark, milk, or white chocolate and a delightful little surprise inside. Package of four. Visit Hammacher.com Christmas Brunch Hat Box, $99.99 Make Christmas morning merry with this delicious gift! Inside a festive and reusable hat box is a triple cheese and caramelized onion quiche, sliced Canadian bacon, cranberry orange loaf cake, English muffins, and raspberry preserves. Bon appétit! Available at HarryandDavid.com Vanilla-Bourbon Bacon “Lollipops,” $39.95 Thick slabs of smoked bacon come with a tantalizing vanilla-bourbon glaze for a sweet, smoky treat that is utterly addictive. Rich and meaty, these will satisfy any bacon lover. Sign up for Chesapeake Bay emails and get a $10 coupon. Visit CBCrabcakes.com

The age-old question: hot or iced coffee? Whether it's a morning cup of Joe or an afternoon pick-me-up, here are great coffee shops in the capital city!

Have a lot of leftover turkey on hand after Thanksgiving? Try this tasty Turkey and Rice Soup!

By Ms. Natasha Haynes, MSU Extension Service Green bean casserole is a standard dish in my family. It’s a personal favorite, and I look forward to it every year. Sometimes, we can even convince the cook to make it for other occasions throughout the year. For this holiday season, however, I was looking for a way to mix up the menu a little bit and offer something a little lighter. This Green Bean, Cranberry and Nut Salad is perfect. Green Bean, Cranberry and Nut Salad Ingredients: - 1 cup canned or frozen green beans or 1 cup fresh green beans trimmed and cut into 4-inch pieces - 2 teaspoons canola or olive oil - 2 tablespoons dried cranberries or ½ cup fresh or frozen cranberries - 2 tablespoons chopped nuts (walnuts, pecans, or almonds) - 1/2 tablespoon honey Lemon pepper, dill, or seasoning of your choice Prepare green beans. Drain and rinse canned green beans. If using frozen or fresh, wash and cook until crisp-tender and drain. Heat oil in saucepan. Add cranberries and nuts. Cook, stirring often. Once cranberries are softened, stir in green beans and seasoning. Cook until beans are heated through. Put it all together, add honey, and stir well. Serve beans hot. Note: I didn’t measure the seasoning. I just sprinkled it lightly from the jar. If the completed dish needs more, add it when you add the honey. Thanks to West Virginia Extension for this recipe! Follow The Food Factor on Facebook, Instagram, and Twitter! And if you like our recipes and videos, we’d love for you to share them with your friends! It really helps!

If you prefer to relax during the holidays and let someone else do the kitchen work for you, check out these great places in Jackson that will do all the legwork while you sit back and enjoy!

By Ms. Natasha Haynes, MSU Extension Service Every now and then we all could use an upgrade. Well, here’s a great twist on a classic grilled cheese sandwich. The vegetables give the sandwich a little crunch, which kicks it up a notch! You can use any cheese you like, but mozzarella is lower in fat than some other cheeses and melts well. If you are looking for a new way to get in your servings of vegetables, this is a great way to do it. Crew review: We all agreed this sandwich is a tasty twist on traditional grilled cheese, but we all would prefer to sauté the vegetables before we put them on the sandwich. Supreme Grilled Cheese Sandwich Ingredients - 1/4 cup bell pepper (red, yellow, or green), sliced thinly - 1/4 cup onion, sliced thinly - 2 slices whole wheat bread - 1/2 tablespoon butter - Pinch of garlic powder - 1/2 cup spinach leaves, rinsed - 1 slice (about one ounce) mozzarella cheese - Nonstick cooking spray Slice onion and pepper very thin. Lay out 2 slices of bread. Spread each slice with the butter. Sprinkle lightly with garlic powder. Add the spinach leaves, peppers, onions in layers and top with mozzarella cheese. Add second slice of bread, buttered side down. Heat a skillet or pan to medium-low. Spray with cooking spray. Lay sandwich in a skillet or pan. Cover with plate, lid, or aluminum foil. Heat sandwich until cheese melts (about 2 to 3 minutes), flipping halfway through or until the bread is golden brown. Serve. Variations: You can use other cheeses, but mozzarella is lower in fat and melts well. Add other vegetables such as mushrooms or tomatoes. Make this an open-face sandwich using only 1 slice of bread. Thanks to University of Maine Cooperative Extension for this recipe! Want to get more vegetables in your diet? Check out our previous blog post on How to Get More Vegetables in Your Diet. Follow The Food Factor on Facebook, Instagram, and Twitter! And if you like our recipes and videos, we’d love for you to share them with your friends! It really helps!

Breadmaking is a certain kind of science, and Robert Raymond and his bakers at Sunflower Oven are taking their love for this science and putting it to the mat - or, the oven. Check out Belhaven's newest bread shop, Sunflower Oven.

By Ms. Mary Michaela Parker, MSU Extension Service Charcuterie boards are all the craze right now, and rightfully so! They’re fun to make and delicious to snack on. With the holidays coming up, they’re sure to be the talk of the party! The word charcuterie means cured meat, including sausages and salami type foods. Cured meats are dry cured, so they are safe to eat without refrigeration or freezing. Food safety shouldn’t be overlooked in all the excitement that comes with building a charcuterie board. When planning your board, consider these tips to make sure your board stays safe to eat: Think about how long your board will be set out at room temperature. Some foods are safe to eat at room temperature, while perishable foods need to be tossed after two hours. Crackers, dried fruits, breads, nuts, shelf-stable cured meats, and hard or semi-hard cheeses are safe to eat at room temperature and can be left out. If you’re including dips and condiments in your board, consider placing them in small bowls or plates and frequently replace them. Be sure to wash the container before filling it back up! Most vegetables and fruits are okay to be left at room temperature. Replace any melons, tomatoes, and leafy greens after two hours. If you’re using refrigerated meats or soft cheeses, consider putting out small amounts at a time and replacing them frequently throughout the event. Charcuterie boards are full of finger foods meant for snacking. Place toothpicks and tongs around the board to encourage people not to use their fingers. If you anticipate guests will grab food with their hands, encourage them to wash their hands before grabbing a treat. If you want to learn more about charcuterie boards and how to arrange them, check out this post from our friends at University of Arkansas Extension!

Tupelo is full of wonderful restaurants, and it would take all day to hit them all. Whether you're visiting for a short trip or you're a local looking for a different spot, here are some great spots to hit during a visit to Tupelo!

By Ms. Susan M. Collins-Smith, MSU Extension Service The cornucopia, or horn of plenty, is most often associated with Thanksgiving. It is generally depicted with the fruits of harvest overflowing its horn-shaped form and serves as a reminder to be thankful and grateful. We typically focus on those sentiments this time of year, but why not display this symbol all year? If you like do-it-yourself projects, making your own cornucopia is an easy project. The horn form can be made from several different materials and the interior arrangement can be made with easy-to-find seasonal items, from greenery to fruit. If this sounds like a project you’d like to try, Extension Publication 3792, “Cornucopia for Floral Designs” provides instructions and photos to help you make your own cornucopia from a variety of different materials. Various educational information and classes are offered through the Extension Floral Design program. Learn more about educational materials and classes for floral enthusiasts, professional florists, and flower farmers, growers, and producers on Extension’s website. To register for upcoming floral design courses, visit the Extension Registration Portal.

Check out these Jackson restaurants might not usually be on your list of places to go in this recent Visit Jackson blog!

By Brandi Perry Located halfway between Quitman and Waynesboro in Clarke County is a farm that may have the largest muscadine crop in the entire world, but their story does not end there. These grapes are just a small sampling of what makes up this large farm. The former owner had set up the vineyard and production facility for his new venture to create jams, syrups and other muscadine products. He even collaborated with Mississippi State University to find more types to be used for the juice market. But his dreams for the vineyard never came to fruition. Owner Charley Phillips bought 900 acres of land from the Meridian businessman without much thought of what it truly took to run a muscadine farm. Before he became the owner, the farm had fallen into disarray with major overgrowth throughout the property. After some hard work and dedication to the grapes, they were off and running, even though at that time they were not truly sure what that meant. What resulted was the largest muscadine vineyard in the country that ships its valuable juice all over the East Coast, particularly the Carolinas. Ever had good Carolina wine? There is a good chance that the juice to make that wine came from Mississippi. Even though they pick around three million pounds of the tasty fruits a year, not all of them are sold and shipped in bulk. Farmers markets throughout Mississippi have enjoyed their muscadines and not just because they are delicious. Native to the southeastern part of the United States, muscadine grapes have been utilized for more than 400 years. Native Americans would not only dry the muscadines for a food source but would also use the blue hue found in the juice of the grapes as a source of blue dye. Even though they continue to grow wild in areas throughout the south, especially along creek and riverbanks, many people are not aware that there are so many types of these delicious fruits. For instance, scuppernongs were named for the area in which they were discovered but just represent the bronze-colored muscadines. Dark fruited muscadines are usually referred to as “bullis” with variations such as Bullace, Bullet Grape or Bull Grape. While the bronze and black varieties are the most recognizable, 100 years of muscadine breeding has yielded a dozen or more new strands. So, when the Phillips say they grow nine or 10 different grape varieties on their farm, it is not a stretch to understand how that happens. Like most fresh fruits, there are a great deal of health benefits from consuming muscadines and their juice. First, they are fat-free and high in fiber. Additionally, they are high in antioxidants, especially ellagic acid which has demonstrated anticarcinogenic properties in the colon, lungs and liver in studies. In 2020, the family decided they would enter the produce world and started using 20 of their acres to produce fresh vegetables for sure. The farmers market on their property is open from mid-May until mid-September. At any given time, you can find purple hull peas, crowder peas, tomatoes, watermelons, blueberries, okra, corn, squash, zucchini, cucumbers, butter beans and snap beans, in addition to jellies, jams, pickles and even muscadine ice cream. However, even during the off-season when the actual farmers market is not open, you can still buy the juice, syrup and jams and jellies from them. A new addition to their farm just in the last month is the You Pick Flower Garden. There are very few places that visitors can visit and pay to pick whatever variety of flowers they want. That is exactly why the Phillips introduced this new trend that is sure to catch on for all ages and all special events. Breckenridge Farm is no stranger to events. They hosted A Day on the Farm in July and offered food, music, produce and shopping with more than 20 vendors. The turnout was spectacular and that has them very excited about what possibilities may be just on the horizon for them. Their Touch the Truck event brought in a police car, ambulance, tractors, harvester, motorcycle, firetruck and a helicopter in addition to live music from Brooks Wood. For just $5, kids had the opportunity to get up close and personal with the vehicles they see nearly daily and ask questions of those who drive and work on them. While the kids were occupied, the parents found time to relax and enjoy some good food and music. There is no doubt these two events will pave the way for many more at Breckenridge Farms! If you are going to visit, follow the signs to the farmers market. They are open Monda through Saturday, 9 am to 5 pm from mid-May to mid-September. There is nothing quite like picking up fresh fruits and vegetables that are still hanging on the vine just a few hours before. The taste is unmatched, and you will be not only helping a locally owned business but also ensuring local farmers can continue to provide for their families. Every year, the number of farm families in Mississippi diminishes, and we must do everything in our power to support them. Breckenridge Farms is located at 181 Americana Drive in Shubuta, Mississippi. Check out their Facebook, where they post when they have events scheduled and when there is a new crop available at the farmers market. If you have any questions before making the trip to Clarke County, give them a call at 601-776-7477 or email them at breckenridgefarms@ yahoo.com. If you have more questions or want to learn more about their farm and what they do there, go to their website at breckenridgefarms.net and it should answer most of your questions! Do not make any other plans for the day when you head out to Breckenridge Farms because you are going to want to spend the day!

By Mrs. Qula Madkin, MSU Extension Service Flu season is upon us, and there’s no better time than now to kick your nutrition up a notch! One easy way to strengthen your immune system is by adding more fruits and vegetables to your diet. Good nutrition plays an important role in fighting off illnesses, including the flu. Nutrients like protein, zinc, and Vitamins A, C, and E are essential to build a strong and healthy immune system. When it comes to building immunity, Vitamin C is usually at the top of the list for most people. Here are three vitamins that will help you boost your immunity: Vitamin C: Did you know that you can get Vitamin C from foods? Foods like bell peppers, melons, broccoli, citrus fruits, and tomatoes are loaded with Vitamin C. Vitamin A: Did you know that the body converts beta carotene to Vitamin A? Beta carotene is an antioxidant that fights free radicals. Beta carotene is a plant pigment that gives red, orange, and yellow vegetables their vibrant color. Eat more plant foods like spinach, carrots, tomatoes, and sweet potatoes to increase your intake of beta carotene. Vitamin E: What do you know about Vitamin E? People tend to think that Vitamin E only comes in supplement form. However, there are many Vitamin E-rich foods to choose from, including oils, nuts, seeds, fish, and vegetables. Here is a quick reference list: Oils: wheat germ, almond, hazelnut, sunflower Nuts: almonds, hazelnuts, pine nuts, peanuts, Brazil nuts Seeds: sunflower Fish: Atlantic salmon, rainbow trout Fruits: kiwi, mango Vegetables: turnip greens Tips to Get More Fruits and Vegetables Each Day Keep it simple. Fill half of your plate with fruits and vegetables at each meal and incorporate them into snacks, too. Aim to consume at least two cups of fruits and two and a half cups of vegetables daily. Don’t forget -- fruits and vegetables are generally low in calories and fat! These are some of my favorite ways to get more fruits and vegetables: Number 1: Add frozen or fresh berries to yogurt or oatmeal for breakfast or a snack. Add vegetables like spinach, onions, and peppers to eggs to make a quick vegetable omelet. Number 2: Try a chili made with beans and other yummy vegetables at lunch. You can also add leftover vegetables to low-sodium canned soup. A piece of cornbread will hit the spot with either of these options. Are traditional loaded baked potatoes your thing? Add more vegetables like beans, sauteed bell peppers, onions, or salsa. Number 3: For dinner, take rice, pasta, or quinoa up a notch by adding some roasted or sauteed vegetables. This will increase the fiber and add those important vitamins and minerals. You can round out any meal with a serving of fruit. Frozen fruit is a great, budget-friendly option. Prep and cut up fresh fruit yourself instead of buying the precut option to save on your grocery bill. Try to keep washed and cut vegetables handy for snacks, side dishes, lunch box additions, mix-and-match meals, or a quick nibble while waiting for dinner. Ready-to-eat options: red, green, or yellow peppers (sliced or the minis), broccoli or cauliflower florets, snap peas, carrots, celery sticks, cucumbers, roasted and sliced beets, or whole radishes. Should You Take a Supplement? This is a question I get asked often. I recommend speaking with your doctor to see if you should be tested for nutrient deficiencies. If a significant deficiency exists, a supplement may be needed. Always work with your doctor or registered dietitian nutritionist to make the best decisions about food and supplements. Focus on improving your health through nutrition and food that tastes good. If you have a medical condition that is influenced by the foods you eat, such as diabetes, consult a registered dietitian nutritionist. In a hurry? You can still get a nutritious meal. Check out our Extension Publications that feature electric pressure cooker recipes and simple fold-and-go meals.

By Susan Marquez In a state where food deserts, diabetes and obesity are prevalent, a group of people is working to turn those problems and more around in a positive and healthy way. Choctaw Fresh Produce was designed to improve the community in a self-sustaining way. The program has proven to be a major component of both improved health and economic security for the Mississippi Band of Choctaw Indians. As one of the United States’ original first nations, the Mississippi Band of Choctaw Indians is the only federally recognized American Indian Tribe in Mississippi, with close to 11,000 members. Recognizing that the best way to thrive and remain self-sufficient is to succeed economically, Choctaw Fresh Produce checks all the boxes. The farm is based in Choctaw, Mississippi: an area that provides ideal weather for longer growing seasons and greater yields, allowing the organization to specialize in direct store delivery throughout Central Mississippi to a broad variety of organic-focused food buyers. From grocers to casinos, schools and restaurants, Choctaw Fresh Produce provides fresh, organic produce nearly year-round due to the use of high tunnel greenhouses. In the high tunnels, vegetables grown exceed production in less space. The use of technology, including fans, automatic shutters, pre-wired thermostats and vented heaters assure growing success by controlling temperature, keeping out disease and saving water. John Hendrix serves as the Director of Economic Development for the Mississippi Band of Choctaw Indians. Since the growing operation started, he has gone from being a backyard gardener to a serious proponent of large-scale organic gardening. “I’ve seen what access to fresh produce can do for a community,” he says. “We don’t have statistics, but our hopeful outcome is a healthier population.” The tribe offers produce boxes to those with diabetes, the elderly and a food program for those with low income to get more nutritious food to at-risk groups. Grown on a three-acre organic farm on reservation land, Choctaw Fresh puts more nutritious food in areas where it has not always been accessible. It started with a phone call John received from the food and beverage manager of their casino. “He had food shipped John Hendrix, Director of Economic Development, Mississippi Band of Choctaw Indians in from all over the country. I learned that the tribe was importing nearly one hundred percent of its food. Most people had forgotten what a good quality tomato tastes like,” John explains. “That’s when we took a serious look at growing our own food here on tribal lands.” The farming project not only addressed the need to have locally grown produce but has also created employment opportunities. “It is a win-win solution,” says John. As the farming program grew, visits for elementary school students began, which got the students excited about eating vegetables. A Food Ambassador program was created, introducing young people to agriculture as a healthy, alternative career path to manufacturing or hospitality. “This absolutely benefits the health of the community,” says John. “It gets kids re-engaged and excited about the local food system and eating healthier; that spills over to multiple generations, from kids to elders.”

By Ms. Mary Michaela Parker, MSU Extension Service Pumpkins, gourds, and squash, oh my! With fall in full effect, I’m buying fall décor all the time. Do I already have several pumpkins on my porch? Yes. Will I be buying more? Also, yes. Fall produce purchased at your local pumpkin patch or gardening store can also double as cooking ingredients. (Who doesn’t love fall comfort foods?!) Pumpkins, gourds, and squash all are members of the Cucurbitaceae family and share several similar characteristics. When out browsing fall produce, pay attention for these varieties that are perfect for cooking! Cinderella Pumpkins: These pumpkins are sweet, rich tasting, and are delicious when cooked in desserts. Peanut Pumpkins: Don’t let the warts turn you off from using them in baked goods! The warts are excess sugars, perfect for baked goods. Hubbard Squash: This is a versatile fall produce. It’s sweet, golden, and tasty in both sweet and savory fall dishes. Turban Squash: This type of squash can be used in savory dishes and can be substituted for butternut or acorn squash in recipes. Don’t be fooled in thinking you can cook with any type of fall produce. Here are two to avoid eating: Jack-O-Lantern Pumpkins: This type of pumpkin is commonly used for carving. If you’ve ever carved a pumpkin, you are familiar with their stringy and watery texture. Because of that, they’re not great for cooking. The seeds on the other hand, can be roasted for a nice snack! Ornamental Gourds: You could technically eat a gourd, but it won’t be the easiest to work with or the tastiest treat out there. They have hard shells and don’t taste as great as the other fall produce. It’s best to only use gourds for décor. Remember to never eat pumpkin after it has been carved. Once a pumpkin has been carved, it’s considered a potentially hazardous or perishable food! Ready more on why you shouldn’t eat carved pumpkins in this article from our friends at Michigan State University Extension. Want some fun pumpkin recipes for this fall? Check out these Food Factor recipes for pumpkin spice lattes and crustless pumpkin pies.

From the October/November 2022 issue of Eat Drink Mississippi When it comes to fall, it’s easy to focus on décor and not so much useful kitchen items to help make cooking for the holiday season ahead so much easier. Whether you’re hosting or plan to do a ton of creating in the kitchen, here are just a few items that might make your life easier. Spice Organizer, $30.48 Autumn is typically associated with deep, warm spices like cinnamon, allspice, cloves, ginger, nutmeg and many others. And while most of these are used in baking and even seasoning meats, pulling out so many spices can clutter up your counter space quickly. And while a spice organizer isn’t exactly a genius idea, now may be a great excuse to finally get one. Cut the clutter with this spice organizer that sits right on your countertop. See exactly what spices you need to restock and replace the bottles with ease as you go about following your recipe. Find this and more like it at Amazon.com. Apple Slicer, $13.88 If you’re like most home bakers, October and November are likely filled with apple recipes—crisp, pie, cobbler, tarts, you name it. And if you don’t have an apple slicer, the cutting can be extremely tedious. Not to mention hard to make each slice uniform! This 12-blade apple slicer is perfect for quickly cutting and coring apples for snacks and baking, eliminating the amount of time designated for slicing each apple for your recipe. Stainless steel and dishwasher safe means this slicer can be used for many more seasons to come. Find this apple slicer and more at Walmart.com. Digital Leave-In Thermometer, $44.99 For those cooks already planning their Thanksgiving and Christmas menus, fear not when it comes to the meat. A leavein thermometer stamps out the stress of repeatedly opening the oven to check the temperature, meaning you can focus on the side dishes and your kitchen won’t feel like a Mississippi summer while hosting holiday company. This leave-in thermometer is digital, making it easy to read at a quick glance. Be the host with the most as you let this accessory do the worrying for you with its ultra-accurate readings. Find this thermometer and more for your kitchen at OXO.com. Automatic Bread Maker, $129 Tired of purchasing dinner rolls from the store to serve with your delicious homemade holiday meal? A no-knead, automatic dough and bread maker is just what you need (no pun intended) to make the easier loaf of bread you’ve ever served. Never knead another loaf with this automatic machine. Simply add the ingredients to the bowl and select what kind of loaf you want to make. This appliance stirs, kneads, proofs and bakes all in one, cutting down on the mess and the time-consuming efforts that go into a delicious loaf of homemade bread. This Cuisinart dough and bread maker is available at Walmart.com. Motion-Sensor Trash Can, $119.99 Go hands-free this holiday season while cooking with a motion-sensor trash can. Avoid spilling, smearing and dropping disposables while in the kitchen while also keeping trash hidden in a sleek outfit like this reciprocal. With a simple flick or wave of your hand, foot, elbow or whatever you have available, this trash can will open its top and allow you to drop anything you have in your hand. No more worrying about lifting up the lid or stepping on a lever to open the top. Keep pets and kids out of the trash with the automatic closing lid, too! Find this trash can and similar ones at Amazon.com 2-Stage Compost Tumbler, $249.99 With fall comes lots of compostable waste, such as apple peels and cores, pumpkin guts and other food scraps that the dog just can’t have. If you’re looking to turn that spoil into soil, a dual chamber composter can do just that with ease. This compost tumbler is designed to generate the most amount of compost over time. Constructed from a zinc-coated metal frame to prevent rust and a body constructed from high-impact UV-protected plastic. The optional compost cart that fits right underneath the composter makes moving your newly made compost simple, clean, and easy. The composter itself can be set up to compost the full 65 gallons at a time or to be split into two composters allowing for compost to be made while the other side is being loaded with fresh compost material, keeping a constant flow of compost from being made. Find this composter at HomeDepot.com. Lattice Rolling Pin, $13.99 Anyone who has made a homemade pie knows the importance of a perfectly latticed top crust. Whether it be hand-cutting strips and weaving them together or eyeballing the length and pattern of slits to pull apart for that bakery-like lattice, it’s tough. However, this lattice rolling pin makes it a breeze to cut a perfectly even lattice pattern in your crust. Wow your guests when you tell them the pie is homemade and not from a local bakery once they lay eyes on the intricate pattern laid over the filling.