Hope Farms HTX

ZUCCHINI: Zoodles, fries, boats… zucchini does it all! 😉

Zucchini is low in calories but high in fiber, vitamin C, and potassium, making it a healthy and hydrating veggie for growing kids! Its high water content makes it super hydrating on warm days and zucchini is actually a type of summer squash, and you can eat it raw, roasted, or even spiraled like noodles!

Cooking Tip: Sprinkle with a little salt, and let it sit for 10 minutes to draw out excess water before cooking.

Halve zucchini, scoop out the center, fill with marinara and cheese, then bake until bubbly for a fun and healthy zucchini boat or spiral zucchini into noodles, sauté lightly with olive oil and garlic, then top with marinara or cheese for a healthy, low-carb pasta!! 🍝

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GREEN BEANS: The mood-boosting pods of happiness! 🫛

These crisp veggies are packed with FOLATE that helps your brain produce serotonin and dopamine - your natural "feel-good" hormones!

They are high in dietary fiber, which supports digestion and helps keep kids feeling full longer. Green beans are also packed with vitamin C, which helps boost the immune system and supports healthy skin!

Recipe ideas:
- Toss green beans with olive oil and parmesan, then roast them into crispy “green bean fries” kids can dip in ketchup
- Chop green beans and add them to mini quiches
- Sauté green beans with mild teriyaki sauce and sesame seeds

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MUSTARD GREENS: The zippy leaves that power your body!

Did you know? These spicy greens pack ZINC - the miracle mineral that controls everything from immune function to how you taste your food!

They’re packed with vitamins A, C, and K, as well as fiber, calcium, and antioxidants that help support healthy bones, digestion, and your immune system!

Chop mustard greens finely and mix them into cheesy scrambled eggs for a colorful breakfast boost or blend mustard greens into a mild pesto with olive oil, parmesan, and nuts, then toss with pasta for a hidden veggie twist!

EGGPLANT: Hidden veggies, happy tummies 😋

Eggplant contains antioxidants such as nasunin, found in the purple skin, which helps protect cells from oxidative stress. It also provides small amounts of vitamins and minerals including vitamin C, vitamin K, potassium, and manganese. Because it is naturally low in carbohydrates and contains mostly water, eggplant can be a hydrating and heart-friendly addition to balanced meals!

Chef's Recommendations:
- Roasted eggplant cubes tossed in mild marinara and mixed into pasta
- Baked eggplant sticks with ranch
- Dice eggplant small and mix it into taco meat for a hidden veggie boost
- Add finely chopped eggplant to meatballs to keep them juicy and tender

TURNIPS: The humble root that's a heart hero!

Did you know? A 2013 English study revealed turnips are packed with natural blood pressure-lowering nitrates! Low glycemic, naturally hydrating, and full of antioxidants, turnips support heart health and digestion while staying light in calories.

Try them in a sheet-pan dinner with carrots and onions, mashed with roasted garlic for a cozy low-carb side, or diced into a hearty breakfast hash with peppers and eggs for a fiber-packed start to your day!! ⭐

Children's cooking class, crafts and story time! A perfect day out for the family! 🍽️

MUSHROOMS: The ultimate flavor enhancer! 🍄

Did you know? They're the ONLY vegetarian source of vitamin D on the planet - while 1 BILLION people worldwide suffer from vitamin D deficiency!

Mushrooms contain minerals like selenium, copper, and potassium, which support immunity, metabolism, and healthy nerves. Fun fact: Some varieties of mushrooms can glow in the dark!

Enjoy them sautéed with garlic and olive oil, roasted for a savory side, blended into soups for creamy texture, or added to pasta, stir-fries, and omelets!

Farm tours with our farmers! See how our food is grown and learn about sustainable farming!

CARROTS: Crunch time!! 🥕

Carrots are loaded with beta-carotene, a powerful antioxidant your body converts into vitamin A, which is essential for good vision and eye health. Regularly eating carrots supports night vision, helps protect your eyes from oxidative stress, and contributes to overall eye wellness.

Enjoy roasted carrots with a maple glaze, eating them raw with your favorite hummus or yogurt dip, and even add some grated carrots to muffins, or cake because vegetables deserve a little sweetness too!! 😉

SWEET POTATO: Naturally sweet and full of goodness! 🍠

Sweet potatoes are a great source of complex carbohydrates, which provide steady, long-lasting energy for kids and adults alike. They are high in dietary fiber, which supports digestion, promotes satiety, and helps maintain healthy blood sugar levels.

Roast and score the sweet potato halves, add a chili honey lime seasoning and enjoy as a side dish for any meal! Mash with a little cinnamon or cut into sticks for sweet potato fries or make an easy taco bowl with diced sweet potatoes, taco beef and your favorite toppings!!

Dinners never looked so easy! 🍽️

Gardening classes for all ages! Learn tips and tricks from the experts!

KOHLRABI: The Vitamin C Powerhouse That Outshines Oranges!

Did you know? This quirky bulb packs MORE vitamin C than oranges - making it nature's secret iron absorption enhancer! Kohlrabi also contains potassium, which supports healthy blood pressure and proper muscle and nerve function, as well as magnesium and calcium, which are important for bone health! 🦴

Roasting kohlrabi cubes with a little olive oil and mild seasoning brings out natural sweetness that kids love. You can shred it raw into slaws for sandwiches or tacos, or layer it in baked casseroles for added texture and nutrition. For a playful twist, try making kohlrabi “fries” by cutting it into sticks, lightly seasoning, and baking until crispy!!

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