Prairie Fare: Enjoy local foods for many reasons

Two of us from our food and nutrition Extension program visited a farmers market. It featured locally grown foods and products made from them.

We did a short talk and demonstration about squash and white beans. We also had samples of the soup made from those ingredients.

The day was chilly. I hoped that we would have some participants. Actually, I was kind of worried that we would have two pots of soup and no one to taste the food.

Free food samples usually attract taste testers, though. Having something warm to hold was welcome for cold hands.

People lined up to get a small sample of soup made from local food ingredients. Both children and adults readily consumed the squash soup. I didn’t even get a sample.

Most likely, you have heard the phrase “local foods.” Why are local foods important?

Buying from food vendors at farmers markets can help support the local economy. The money exchanged tends to stay in the community.

Growers at the farmers market can tell you more about the food and how it was grown. You make a connection.

Further, local foods tend to be more nutritious and flavorful because the food did not travel far to reach you. Foods that spend extended periods of time in storage and distribution can lose some nutrients. Some stored foods might also decrease in flavor and overall quality.

Fruits and vegetables have their seasons of availability, too. If you pick up a grocery store flyer or find it online, you will notice the seasonal availability of various fruits and vegetables.

In our soup sampling, we chose to feature two foods that have local ties. In fact, buttercup squash was developed more than 90 years ago by researchers at North Dakota State University. Back then, NDSU was called North Dakota Agricultural College, or NDAC.

The horticulture researcher, A.F. Yeager, introduced the orange-fleshed buttercup squash back in 1932. As a result of his research on squash, tomatoes, corn and other plants for 18 years in North Dakota, he was nicknamed the “Plant Wizard of the North.”

He noted some of the difficulties of growing vegetables and fruits in a cold North Dakota climate; in particular, our fairly short growing season and cold winters.

We are fortunate to enjoy the “fruits” of Yeager’s efforts for the North Dakota Agriculture Experiment Station. Yes, squash and tomatoes are botanically fruits of the plant. We in nutrition consider squash and tomatoes to be vegetables on the menu.

Corn is a vegetable on menus, but ground cornmeal is a grain. Go figure. That’s probably a future column.

Winter squash is particularly high in carotenoid pigments. Our bodies can convert these dark orange or gold pigments to vitamin A, which keeps our skin and eyes healthy. In fact, vitamin A is part of a compound in our eyes that allows us to see in dim light.

Besides buttercup squash, we featured another Midwest crop, beans, in our soup recipe. You could not see them in the soup, because they were blended with an immersion blender to thicken the soup.

The “secret ingredient” provided protein and fiber. You can substitute any white bean in this recipe, but black beans or kidney beans would affect the color. All dry beans are similar in nutrition.

North Dakota leads in the production of pinto and navy beans. Our neighboring state, Minnesota, also is a leading producer of dry edible beans. They are called “dry beans” because they are harvested when they are ripe and dry on the plant.

As an agricultural “bonus,” dry beans are good for the soil because they enrich soil with nitrogen. Growing crops depends on good soil health.

I hope you are hungry for some tasty, warming soup that features two of North Dakota’s agricultural products, beans and buttercup squash. We baked the squash in advance and were able to have the soup ready in under 30 minutes. See “Let’s Enjoy Winter Squash” from NDSU for more tips and recipes.

Savory Squash (or Pumpkin) Soup

• 1 tablespoon olive oil (or your favorite cooking oil)

• 1 medium red onion, chopped (about 1 cup)

• 3 garlic cloves, minced

• 1 1/2 teaspoons rubbed sage (or 2 tablespoons chopped fresh sage)

• 4 cups reduced-sodium vegetable broth (or chicken broth)

• 2 cups baked, mashed buttercup squash (or 1 15-ounce can pumpkin puree)

• 1 (15-ounce) can white beans (such as pinto or navy), drained and rinsed

• 1 teaspoon turmeric

• 1/2 teaspoon nutmeg (optional)

• 1/2 teaspoon salt

• Pepper (dash)

• Dried cranberries or pomegranate seeds for garnish

To prepare a squash, rinse thoroughly, poke holes in the flesh, place in a pan and bake at 350° F for about an hour or until the squash is tender. Peel, remove seeds and mash.

In a large pot, heat oil over medium heat. Add onion and cook for five to seven minutes, until translucent. Add garlic and sage to the pot and cook for another minute. Add broth, mashed squash or pumpkin, drained beans, and remaining spices. Bring to a simmer. Using an immersion blender, mixer or blender, blend the soup until smooth. Allow to simmer for 10 minutes. Add additional salt and pepper if desired. Place in soup bowls and garnish as you wish.