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Daily Dish the Sonoma Market blog

  1. Keep Your Child's Immune Strong

    Health Notes from Dr. Liz

    What parent hasn’t struggled with their child being “sick again” and missing another day of school? Every year, children suffer from more colds than adults and have a myriad of other illness from flu to skin infections that make for numerous trips to the physician’s office.

    You can enhance your child’s ability to ward of colds, flu and more by including immune boosting foods along with some lifestyle changes. Here are the top four must-do’s to boost your child’s immune health...

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  2. Oatmeal with berries

    Three Must Have Eats for Kids’ Breakfasts and Lunches

    Health Notes from Dr. Liz

    As summertime bliss winds down, families are getting back into their Fall routines. As you bring structure back into your lives, don’t forget that fueling your children with the right foods is crucial. Here are must-have eats for your children to supply three crucial nutrients that most kids fall short on in their diets: fiber, protein and calcium. 

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  3. Belly Full of Tomatoes

    Full Belly Farms Heirloom and Cherry Tomatoes

    Hot summer days, cooler air at night … the climate in the Capay Valley creates the perfect growing conditions for tomatoes, and now that we’re well into late summer, we’re reaping all the rewards. Our produce department is packed full of delicious gems from Full Belly Farms, from gorgeous heirloom tomato varieties, to crisp, juicy cherry tomatoes just waiting to jump into your salad bowl. Take home this great tomato tip we learned from our friends at Full Belly Farms: tomatoes don’t like to get too cold, so don’t stick them in the refrigerator unless they’re getting over-ripe.

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  4. hydrating produce

    Hydrating Produce

    Health Notes by Dr. Liz

    Summertime calls for cooling off and hydrating! Eating a healthy dose of fruits and veggies is an easy and delicious way to boost hydration during the summer months. Fresh fruit and veggies can supply about one fifth of your daily fluid needs. Some fruits and veggies are particularly hydrating given their high water content and rich supply of potassium, which plays a big role in body fluid balance.

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  5. The Power of Plant-Base Proteins

    Health Notes from Dr. Liz

    In today’s fast paced era eating protein is easy, thanks to protein powders! When made from real foods like eggs and milk (casein and whey), protein powders are convenient options to ensure your body gets what it needs. Lucky for us, the new focus on plant-based diet has brought many new plant protein sources to market. Simply blend a scoop into smoothies, hot cereals or soups. Most varieties of protein powders supply about 10 to 20 grams per scoop (about 20 to 40% of your Daily Value), perfect for counting as a “meal’s” worth of protein. 

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  6. Health Notes from Dr. Liz: Micro Greens

    Basil, Cilantro, Kale, Rainbow Mix and Gold Pea Shoots

    These tiny seedlings are BIG on health-boosting nutrition. Compared to the mature versions of kale, basil, cilantro and other greens, micro greens boast anywhere from twice to five times the levels of phytonutrients, which are believed to ward off age-related ailments such as cancer and Alzheimer's disease, and they’ve also been shown to protect heart and eye health. Use micro greens in salads, stuff them into sandwiches and wraps, or use them to top tacos — then sit back and enjoy the huge health benefits!

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  7. Oh La La!! French Cheese!

    Health Notes from Dr. Liz

    There’s no doubt that French cheeses are lusciously delicious! But how can we rationalize their calories and fat?? According to researchers, eating French cheeses may help explain the “French Paradox,” which is the phenomenon in which the French experience lower cardiovascular rates than those of us in the US, despite their higher intake of saturated fats.

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  8. Artichoke Super Food Facts from Dr. Liz

    It's artichoke season and this “super” spring produce is here to provide you and your family with an abundant amount of nutrients! According to Dr. Liz Applegate, Ph.D., this flower bud from the thistle family supplies a wealth of magnesium and potassium that help fight that high blood pressure. The “meaty” part of the artichoke supplies inulin, a prebiotic that helps fuel the healthy bacteria living in our intestines. And if that isn’t enough, one artichoke supplies over 25% of the Daily Value for fiber and vitamin C!

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  9. What’s The Raw Dealio?

    The premise of raw cuisine is simple: eat whole fresh unheated foods, primarily nuts, seeds, fruits and vegetables. The flavor possibilities are limitless when incorporating fresh herbs, nut oils and sea salt along with special food preparation techniques to bring out the wonderful flavors of the uncooked foods. And the potential health benefits are many: a daily faire loaded with key nutrients particularly fiber, vitamin C, potassium and water.

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  10. An Oil for All Occasions

    With so many oil options available on grocery shelves, it can be daunting to make the correct decision on which oil to use. Should you use olive oil or grapeseed oil? How about avocado oil? The good news is that many oils are very versatile and can be used for a variety of cooking uses. Dr. Liz Applegate, Ph.D. shares a few noteworthy facts about the essential fats and health boosting compounds that some of our favorite oils offer, as well as best uses to help make selecting the correct oil as smooth as possible!

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