One of TABLE's missions
is definitely nutrition!
Learn more about what you love to eat!
With its thick, crunchy stalk, fan-like broad green leaves and vibrant color varieties, chard makes for an aesthetically impressive vegetable. More impressive, however, are the health-promoting nutrients that chard offers. Chard is loaded with calcium and Vitamin K, both of which promote strong, healthy bones. Research has shown that these nutrients also help stabilize blood-sugar levels and provide anti-inflammatory benefits. Chard exhibits a flavor profile that is bitter, pungent and slightly salty. Its peak season runs from June through August, but, luckily, chard is available year round, so come in and experience it for yourself! We recommend chopping and sautéing with 2 minced garlic cloves and an assortment of fresh herbs (except cilantro).
In the same family as collard greens, brussel sprouts and cabbage, Kale contains Vitamin C, which is shown to lower cholesterol, and organosulfers, which are high in antioxidants, lowering the risk of at least five different types of cancer. Unlike its cousins however, kale comes in several varieties that differ greatly in texture, shape, taste and appearance. Some TABLE favorites (and frequent visitors) are curly kale and lacinata (dinosaur) kale. The curly variety has a deep green color, a fibrous stalk, ruffled leaves and a “deliciously” pungent and bitter taste. Dinosaur kale, on the other hand, has wide, tall leaves, a darker blue-green hue and a sweeter flavor. Kale’s peak season runs from late winter to early spring but is available year round.
Native to South America, quinoa (keen-wah) was once considered “the gold of the Incas.” Most commonly thought of as a grain, quinoa is actually a seed, and a relative of leafy vegetables such as swiss chard and spinach. This “grain” is an amazing source of complete protein – it includes all nine essential amino acids -- making it an excellent dietary component for vegans concerned about adequate protein intake. Additionally, quinoa is a great source of copper, iron and magnesium, which makes it a valuable combatant for those suffering from migraines, diabetes and arthrosclerosis. Although this savory seed is not commonly found in kitchens today, it is prepared daily at TABLE. Come in and explore this truly unique food!
Made from the curds of soybean milk, tofu is a protein-rich food and a staple in the cuisines of many Asian countries. Soy protein intake can help lower total cholesterol levels by as much as 40%, making it an excellent opportunity to avoid diabetic heart disease and atherosclerosis. Research has also shown soy to be helpful in alleviating symptoms associated with menopause (specifically, hot flashes). Tofu contains compounds that act like weak estrogens that help women maintain balance as estrogen levels fluctuate. Additionally, tofu is enriched with calcium, which can help prevent accelerated bone loss for women undergoing menopause. It’s no secret that TABLE lover’s are also fitness enthusiasts, we recommend you pick up some tofu after your Saw Mill workout. Just four ounces of tofu provides 9.2 grams of protein with less than 1 gram of saturated fats at a cost of only 86 calories! Lucky for you, TABLE always has nutritious Vermont Soy available for purchase.
Long a staple of the South, collard greens provide a broad spectrum of health promoting benefits. As an excellent source of vitamin C, vitamin E, zinc and many other antioxidants, collards help lower the risk of chronic and oxidative stress in our cells. Furthermore, as an outstanding source of both vitamin K and omega-3 fatty acids, this green contributes to the regulation of our anti-inflammatory response. Antioxidant benefits combined with anti-inflammatory stability goes a long way to significantly decreasing our risk of cancers and cardiovascular diseases. Although loaded with invaluable nutrients, individuals with kidney or gallbladder problems may want to avoid eating collard greens as naturally occurring oxalates may crystallize concentrated—potentially causing health problems. Collards unique appearance features broad, dark, blue-green leaves that are smooth in texture with a very mild, smoky flavor.
A sunchoke is much more than something that resembles an “ugly potato.” True, it’s not going to win a beauty pageant but as the saying goes, “don’t judge a book by its cover.” This versatile root vegetable makes a nutritious addition to any sandwich, salad, soup or other meal. They are high in calcium, vitamin C, phosphorous and iron. Additionally, sunchokes are recommended for people with Type 2 diabetes, as they are rich in inulin, a slowly broken down carbohydrate used to promote digestive health due to its bacteria promoting properties. What’s the catch? This food can have a strong flatulence inducing effect that may make you think twice about enjoying it in social settings. With a texture similar to potatoes and a sweet, nutty taste, we recommend you take the risk and try this unique food.
Farro, the ancient grain from which all grains come from, has been around for over 6,000 years when the Egyptians first used it in baking. Don’t let its age fool you, this hearty grain grows in diverse climates and possesses a tough hull that is not only much more resistant to insects than contemporary wheat but is also more resilient to toxins. Unlike its modern cousins however, farro requires a longer milling cycle and exhibits a lower yield per acre—making it more expensive to cultivate and bring home. Farro’s nutritional value makes its purchase well worth it! It serves as a tremendous source of complex carbohydrates and offers more than twice the amount of protein and fiber than modern wheat. Although not gluten-free, the gluten molecules are more fragile, making them more easily digested and tolerated by individuals with wheat allergies. When cooked, it has a chewy texture and nutty taste that make it an ideal choice for versatile and flavorful soups, sauces, pasta and salads. Recently, farro is making a noticeable comeback and TABLE couldn’t be happier about it! Join the farro movement and include this food in your diet, we guarantee you’ll be happy you did
Chickens that are free to roam produce eggs that contain 4-6 times MORE vitamin D than caged chicken's eggs found at most supermarkets. In addition, they contain 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, 2 times more omega-3 fatty acids, 3 times more vitamin E and 7 times more beta carotene!!!
A growing body of science reveals tart cherries have among the highest levels of disease-fighting antioxidants, when compared to other fruits. They also contain other important nutrients such as beta carotene (19 times more than blueberries and strawberries) vitamin C, potassium, magnesium, iron, fiber and folate.
The red fruit of June! Strawberries have high levels of vitamin C, fiber, folate and potassium and research has shown that eating one serving (about 8-10 strawberries) a day can significantly decrease blood pressure, which may reduce the risk of heart disease. Furthermore, strawberries have been found to enhance memory function and to also reduce the risk of cancer and rheumatoid arthritis.