Cooking Demos • NEW Spring Menu • Sides • Entrees,
Grocery Items • Samples and Giveaways.
Stop by and TASTE THE DIFFERENCE!
Saturday, April 20th 10AM-2PM
Paducah's Gourmet Grocery Store
Welcome to Midtown Market, Paducah’s premier gourmet grocery store. We carry high quality local produce, organic foods and unique flavors that you won’t find easily anywhere else in our region. At Midtown Market we have something for everyone, from made to order sandwiches and Boar’s Head meats and cheeses in our deli, to custom cuts of steak and other responsibly-raised meats found in our custom meat shop. We partner with local farmers and producers in order to carry as many locally-resourced fruits, vegetables and other products made in western Kentucky. In fact, we carry more Kentucky Proud products than almost any other grocery retailer in this end of the state.
Whether you’re seeking an alternative to processed foods, or looking for organic produce and a variety of gluten-free items, our gourmet grocery carries high quality foods that are sure to meet your taste buds’ expectations.
Cooking Demos • NEW Spring Menu • Sides • Entrees,
Grocery Items • Samples and Giveaways.
Stop by and TASTE THE DIFFERENCE!
Saturday, April 20th 10AM-2PM
Football fan or not, almost everyone looks forward to noshing during the Superbowl (or any sporting event for that matter). While we can’t promise your team will win, Midtown Market can guarantee that you will score big with game day food sold at the market.
If cooking is not your thing, let Midtown Market cater your party. We offer a variety of sandwich trays including: Boar’s Head sliders, chicken salad sliders, specialty deli sandwiches, and Boar’s Head meat and cheese. We can also cater salads, vegetable trays with ranch, and fruit trays.
Our deli has premade bacon wrapped jalapeño poppers – a definite fan favorite and all you have to do is reheat. We can also do deviled eggs or different house made dips. Have you tried our pimento cheese?
Head to our meat department for ribs and check out our selection of BBQ sauce and spice rubs – we have names you know and names you will come to love! We also have stuffed burgers and prime steaks. We can offer cooking tips and recommendations.
Midtown Market has a large gourmet cheese selection if you want to create a charcuterie board with prosciutto or salamis. And don’t forget about our olive bar! We also carry popular game fare staples like chips, salsa, cookies, and popcorn.
Come see us or give us a call at 270-444-3996. Comment and let us know what is your favorite Midtown Market Superbowl Snack.
A holiday season with friends, family, and rich food, often leaves us ready to conquer the new year with the goal of a healthier diet. Below, we have come up with a list of vegetables and fruits that are considered in season in early winter, so you do not have to sacrifice taste or freshness when trying to eat healthy.
Cauliflower is a late fall/early winter vegetable. In addition to tasting great roasted, try having cauliflower “mashed” one night instead of potatoes or “riced” next time you have stir fry. You can even use it as an alternative to pizza crust.
Cabbage is low in calories, rich in fiber, and inexpensive. It is a very versatile vegetable and can be used as a salad, in soups, or steamed.
Parsnips are a close relative to carrots and peak in the winter. They are a good source of vitamin C, folate, and manganese. They are wonderful roasted, pureed in soups, and mashed. Parsnips are sweet like carrots but have a nuttier flavor.
Beets are rich in a variety of essential vitamins and minerals like vitamin C and potassium. They work well with sharp, salty cheeses (check out our vast cheese selection at Midtown Market). Beets taste great marinated or pickled and also pair well with citrus fruits.
Grapefruit is known to help maintain healthy blood pressure and heart health. It has also been said to help boost weight loss. You can eat it alone, but we encourage you to try it on a salad – especially partnered with bold winter greens.
Pears, (particularly Bosc, Comice, and Anjou), are also in season during the winter. They provide an excellent source of fiber and vitamin C. Pears are good alone, poached, or paired with citrus on a green salad.
Midtown Market is committed to providing the community with fresh, seasonal food varieties. Let us know what you think of this list and feel free to share any other seasonal favorites or recipes.
Gone are the days when one’s only choice for cooking oil was a bottle of old-fashioned vegetable oil. We now find ourselves in the days of nearly unlimited options for oils and fats of all kinds, both good and bad.
So with so many oils on the market, how does one know which variety to use when? Which oils are ideal for baking? Which can be used for fried foods? To answer all of your questions related to cooking and baking with fats and oils we’ve prepared a helpful guide to all of the flavors of oils you’ll find lining the shelves of Midtown Market.
Origins: Extracted from sweet almonds. (Sweet almond oil can be used for internal use. Bitter almond oils should not be used for cooking, as they are intended for external use only.
Flavor: Smooth, buttery flavor. Also described as a sweet, nutty flavor
Benefits of Almond Oil:
Origins: Canola plant seeds
Flavor: Mild, neutral flavor
Benefits of Canola Oil:
Origins: Extracted from mature coconuts
Flavor: Sweet and nutty
Benefits of Coconut Oil:
Great alternative to butter. This is helpful in a vegan diet.
Excellent flavor to add to stews, curries, fish and baked goods
Things to Consider: Coconut Oil is high in saturated fat, so use in moderation. While good for baking, it may not be ideal for frying, as it has a low to medium smoke point.
Origins: Extracted from grape seeds. Often, a byproduct of winemaking
Benefits of Grapeseed Oil:
Origins: Extracted from ripe olives that have been pressed
Flavor: Robust and sometimes fruity. Some variations may have a smooth, buttery taste.
Benefits of Olive Oil:
Things to Consider: Olive Oil can be used in some baked dishes, but be sure to find an oil that best suits your taste buds, as some olive oils can have a more pungeant, bitter taste that may not be ideal for baking.
Origins: Derived from peanuts or groundnuts
Benefits of Peanut Oil:
Origins: Extracted from pecans
Flavor: Neutral, tends to take on the flavor of whatever you’re cooking
Benefits of Pecan Oil:
Things to Consider: Pecan Oil will quickly become rancid if not properly stored. See label for instructions.
Origins: Safflower plant seeds
Benefits of Safflower Oil:
Origins: Sesame seeds
Flavor: Distinctively nutty
Benefits of Sesame Oil:
Origins: Soybean seed
Flavor: Modern varieties are generally tasteless and odor free. Those strong flavors of the past are behind us.
Benefits of Soybean Oil:
Things to Consider: Not all varieties are ideal for frying. However, there are some, which possess high levels of monounsaturated fats. These are generally better for frying foods.
Origins: Sunflower seeds
Flavor: In an unrefined form, sunflower oil has a distinct flavor. However, those that are refined tend to be more neutral.
Benefits of Sunflower Oil:
Things to Consider: When frying, use a refined sunflower oil that is high in monounsaturated fats. These varieties are available on the market today.
Origin: Derived from pressing walnuts
Flavor: Deep, nutty flavor
Benefits of Walnut Oil:
Things to Consider: Walnut Oil’s low smoke point makes it a poor choice for frying and cooking. It must be stored in the refrigerator to avoid turning rancid.
Oils provide our bodies with many of the nutrients they need to be healthy and strong, including Vitamin E, linolenic acid, an omega-3 fatty acid, and linoleic acid, an omega-6 fatty acid. While all of these things are ultimately good for us, oils must be consumed in moderation in order to maintain a healthy, balanced diet.
For more information on fats and oils, visit the University of Kentucky Extension Service.
Soymilk. Hemp milk. Coconut milk. Almond milk. Rice milk. Cow’s milk. With all of the milk varieties available on grocery shelves these days it’s difficult to know what’s what. Take, for example, the following questions:
We get questions like these all the time. So we thought we’d dispel any myths that may exist about cow’s milk and the many milk alternatives that are now available, as well as educate our readers on the benefits and drawbacks of each. Here’s the lowdown.
Pros: Cow’s milk is still one of the best sources of high-quality protein, calcium*, and Vitamins A and D. It can be found in a variety of product options ranging from whole milk (at least 3.25 percent milk fat) to skim milk (fat-free).
Cons: Those with milk allergies and those who are lactose-intolerant should avoid cow’s milk and other products in which it is used.
Produced from ground soybeans and filtered water.
Pros: Soymilk is high in fiber, as well as a good source of high-quality protein. It is often fortified** with vitamins and minerals, such as riboflavin, calcium and Vitamins A and D. Soymilk is naturally cholesterol-free and generally, contains more antioxidants than cow’s milk. Unsweetened varieties can be used as a milk substitute in a host of recipes, including sauces and savory dishes. If you choose a sweetened variety you’ll want to consider reducing the sugar in the recipe and adjusting other flavors.
Cons: Soymilk is not as creamy as cow’s milk and therefore some do not like the flavor it adds to coffee and tea. Soymilk is not the best alternative milk for those with allergies to soy products.
Usually made from brown rice and filtered water
Pros: Rice milk is naturally sweet and therefore when paired with a thickening agent, such as flour or cornstarch, can be used in baking. It is good in light sauces and non-creamy soups. Rice milk often provides a good alternative for those individuals with dairy, soy or nut allergies. Most brands of rice milk are hypoallergenic and gluten-free (read the labels carefully). It contains no saturated fat, making it a heart-healthy choice for some.
Cons: It is often too watery for cooking and baking (aside from adding a thickening agent as noted above). It is high in carbohydrates, which may pose problems for those seeking to reduce their sugar consumption. This would include those with diabetes or glucose-intolerance. Rice milk contains no protein and very little calcium.
Made from ground almonds and filtered water
Pros: Almond milk often has a subtle nutty flavor that many enjoy. It comes in sweetened and unsweetened varieties. Some find it too sweet to use in savory dishes, however it has been proven delicious in a number of desserts and smoothies.
It has a creamy texture that is similar to dairy milk, making it a good choice for coffee and soups. It is rich in Vitamin E (more than in cow’s milk) and is a good source of calcium and Vitamin D, making it comparable to the nutritional benefits of cow’s milk. It has proven helpful to individuals who battle gastrointestinal disorders.
Cons: There is less protein in almond milk than in cow’s milk and soymilk, and if unfortified, it will not contain the vitamins, fatty acids and minerals that are naturally found in cow’s milk. It may not be the best milk alternative to use in savory dishes such as soups. Those with nut allergies will also find it difficult to process almond milk.
Made from finely grated coconut meat that has been steeped in hot water and then filtered
Pros: Those who enjoy drinking whole dairy milk will love the thick, creamy texture of coconut milk. It can be used in various creamy beverages and dishes, such as smoothies, whipped creams, puddings, soups, stews and sauces. (That found in a can version is generally too thick to drink, but can be used in cooking.) Coconut milk is also high in Vitamin D and offers a pleasant nutty flavor that makes it good for baking. It’s high in potassium and is gluten-free.
Cons: Regular coconut milk tends to be higher in saturated fat and therefore it is not a good option for those striving to maintain a heart-healthy diet. It’s also lower in protein, calcium. Those drinking coconut milk should be careful to supplement their diet with these nutrients that the milk lacks.
Made from shelled hemp seeds and filtered water. (NOTE: The seeds used in hemp milk are not the same variety as those used to harvest marijuana.)
Pros: Most types of hemp milk contain some form of sweetener and are fortified with vitamins and minerals. It is generally lower in calories and fat than cow’s milk, coconut milk, almond milk and regular soymilk. It is rich in calcium.
Cons: It is sometimes accused of having a “grassy” flavor.
What it all boils down to is this. Whether you choose to drink cow’s milk or to incorporate one of these plant-based milk alternatives into your diet depends on the nutrition profile you are striving to follow. Keep in mind that cow’s milk provides many of the nutrients that our bodies need to stay healthy. Therefore, when you select a dairy alternative, be sure to supplement your diet with foods rich in those nutrients that the alternative milk may lack, such as calcium, potassium, Vitamin D, phosphorus and protein. Think about what it is you want to achieve and then choose your milk products accordingly.
If you have more questions after reading this post, you can also seek information from the McCracken County Extension Service. They have all sorts of information, including several recipes you can try when incorporating new products into your diet.
Calcium: a mineral that our bodies need for good heart health, muscle development and a strong functioning nervous system. It is also helpful in our bodies’ ability to clot blood.
Protein: amino acids that help our bodies to build and repair tissue.
Vitamin D: helps our bodies to absorb calcium.
Riboflavin (Vitamin B2): helps our cells produce energy in all parts of the body.
Fortified means that minerals and vitamins have been added to enhance the product’s nutritional value. These nutrients do not occur naturally.
We all know that moderation is key to maintaining a well-balanced diet. But it’s difficult to eliminate certain foods from our diet entirely. Lourdes Hospital clinical dietician Renee Waggoner says that unless recommended by a physician, eliminating foods entirely simply isn’t necessary.
Let’s start with pasta. Who doesn’t love a giant bowl of penne soaked in our favorite creamy, white pasta sauce? While pasta served in moderation can be perfectly fine, it’s filled with complex carbohydrates that can make it difficult for those trying to lose weight to shed any pounds (1 cup of pasta = 220 calories). Renee suggests purchasing a spiral slicer and creating heart-healthy noodles out of things like zucchini and squash.
Mix Up the Menu: Mix 1/2 cup of whole wheat pasta with ½ cup of spiral veggies and serve with a moderate serving of fresh, low calorie pasta sauce.
The oil has received a lot of buzz in recent years, some touting it as the next best thing to sliced bread. But is it really a healthy alternative to butter and partially hydrogenated shortening? Some research says yes, in moderation. Consumers seeking to control their saturated fat intake should use caution. Virgin Coconut Oil offers many of the same cooking properties as butter and does not have the same negative effects cholesterol. Therefore, it is considered to be a “good fat.” However, it is still a saturated fat and contains calories. So it should be used with caution and moderation for those seeking to develop a heart-healthy lifestyle.
(NOTE: Partially hydrogenated coconut oil and refined coconut oil does not have the same positive effect on raising good cholesterol. So read the labels carefully).
While some mistake soy sauce’s high levels of antioxidants as a sign of a healthy product, however, soy sauce is loaded with sodium and does not contain antioxidants known as isoflavones that other soy products contain. Whereas liquid aminos, a non-fermented product derived from soy, are generally promoted as GMO-free and gluten-free, and contain protein and amino acids. Some brands, such as Bragg’s Liquid Aminos, are also vegan-friendly.
Renee says that in small doses honey and sweeteners such as Truvia can be used as substitutes for table sugar in small doses. She cautions users that, while our bodies may receive more nutrients from honey than refined white sugar, the calorie content of honey is actually higher than table sugar (table sugar = 16 calories; honey = 22 calories). So the rules of moderation still apply here.
Try substituting apple butters and nut butters for jellies and jams that are traditionally sweetened with refined white sugar. Apple butters contain protein and vitamins, while nut butters are packed with protein, vitamins and good fat. However, if you’re counting calories, both contain carbohydrates and often as many calories as traditional jams and jellies. Therefore, while sweeteners like honey are certainly less processed than white sugar, and nut butters offer more energy-boosting proteins, moderate amounts of any of these substitutions is recommended, especially for those trying to lose weight.
For those meat lovers reading this you’ll be happy to know that unless a doctor has recommended you eliminate red meat from your diet, moderate portions can still be healthy. If you’re looking for less saturated fat and lower cholesterol, then try trading in the hamburger meat for ground round and substitute your rib eye steak with a T-bone, porterhouse or sirloin steak.
So what’s wrong with white rice or an occasional potato? Nothing, really. Renee says. It’s what we add to these starchy foods that get us into trouble. Renee suggests substituting wild rice for white rice. Wild rice is rich in fiber and offers more nutritional value. She also suggests sweet potatoes over white potatoes. There are many great recipes out there to help you transform a sweet potato into a savory treat.
As a dietician, Renee finds value in almost all foods. It’s simply how one puts their plate together that makes the difference between a healthy, well-balanced diet and a less thoughtful one.
“Here’s what I tell my clients. Half of your plate should be filled with veggies, one-fourth meat, and one-fourth starch,” she says. “If you’ll follow that as a guide you won’t have a problem with over indulging on the wrong foods.”
Good News for Tea Drinkers
Here’s some good news for tea drinkers during this cold and flu season. In its purest form (meaning it contains no additives), green tea, black tea and white tea are among the healthiest beverages on the planet, says nutritional therapy consultant Julie Folsom.
Tea is loaded with theanine, an ingredient that occurs naturally in tea. Theanine helps boost the body’s immune system, which means drinking tea throughout the day could help your body fight cold and flu symptoms before they hit. In fact, Harvard University researchers found that drinking five cups of black tea a day played a role in increasing the body’s immune system after just two weeks. So if you aren’t currently drinking tea, it might be worth a try.
If you’re reading this article and thinking, “I already have a cold!” Never fear. Drinking hot tea even after cold symptoms have surfaced is still beneficial. Tea is soothing and can help promote faster recovery time. Pair a cup of tea with a spoonful of honey and you’ll find soothing relief from a nagging cough or an irritated, sore throat, as well.
Drinking Kombucha Can Boost the Immune System
A product that may be less familiar to some of our readers is Kombucha, a fermented drink usually made with black or green teas. It contains several health boosting ingredients that can aid in preventing and relieving the symptoms of colds and flus.
“The tea is fermented using good bacteria and yeast. The end product is effervescent and contains vinegar, B-vitamins, enzymes, probiotics and a high concentration of acids that can help support the body’s immune system, among other things,” Julie says.
Apple Cider Vinegar May Reduce Sinus Drainage & Clear Out Mucus
This one’s an oldie but a goodie. Housewives all over the world have touted the wonders of vinegar as a cleaning and cooking ingredient for centuries. However, in these modern times, many of us have lost touch with the health benefits of this natural ingredient. A tablespoon of apple cider vinegar mixed with a tablespoon of salt dissolved in water can actually aid in soothing a cough or sore throat.
“There are several scientific findings to support claims that vinegar can help all sort of health problems,” says Julie. Those benefits include balancing pH levels to help rid the body of cold and flu germs, soothing sore throats, alleviating sinus drainage and it’s been helpful in thinning mucus.
If you’re prone to stomach problems, you should consult your doctor before trying vinegar as a remedy for cold or flu symptoms, as the acidity of vinegar can sometimes irritate sensitive digestive systems.
Regardless of whether you want to avoid a cold or the flu, or simply need a break from the symptoms, natural remedies such as herbal teas, apple cider vinegar and Kombucha can provide much needed relief. Stop by the store to find a variety of products formulate especially to minimize cold and flu symptoms.
We at Midtown Market are thrilled to be part of the renaissance that is stretching to neighborhoods throughout our creative city. Join us on Saturday, November 26, 2017, as we kick off the holiday season and celebrate Paducah’s local flavor and flair on Small Business Saturday.Read More
If you’re anything like the rest of us, cooking a healthy dinner on a weeknight is a challenge to say the least. Whether you’re a working mom or a single dad, the struggle to put good food on the table is real!
That’s what makes fresh salmon so appealing. It’s easy to prepare, extremely versatile in how one can serve it and it continues to be an affordable fresh fish. It can be baked, steamed or grilled.
It’s also amazingly healthy. Who knew something so delicious could also be so good for you, too?
Health Benefits of Salmon
· Rich in Omega 3 fatty acids – the GOOD fats!
· Natural source of Vitamin D, which helps our bodies absorb calcium and keeps our bones strong
· Heart healthy, according to the American Heart Association.
You’ll also be happy to know that mercury levels in salmon are some of the lowest. So individuals can safely consume salmon, shrimp, catfish, pollock or light canned tuna about two times each week. Even better, the fresh caught fish sold at Midtown Market are free of chemicals and antibiotics.
While salmon is delicious, it does present a challenge. It is sometimes easy to overcook in the oven or burn on the grill. Here are some simple tips that will make salmon a delicious main dish on your weeknight meal plan.
In the Oven:
On the Grill:
If you’re looking to jazz up the menu this week, our resident grill master Ricky Rowell suggests the Wild Alaskan Salmon Rub. It’s a flavorful, dry rub that works well on the grill or in the oven. Another tasty option is Captain Rodney's Tequila Lime Glaze. It's a sweet and spicy glaze that pairs well with salmon’s natural flavor. Because the glaze contains a high sugar content, you’ll need to keep a close eye on your fish when grilling in order to prevent burning.
For other tips and suggestions talk to one of our associates. They are full of helpful information and happy to assist.
Eric Romanak hasn’t always had the sculpted, lean physique you see today. In fact, until he began to take his diet and physical fitness seriously he guzzled Mountain Dew by the gallon. Well, perhaps not the gallon, but definitely in excessive amounts. So he understands how difficult it is to change one’s diet and lifestyle.
Eric had never been athletic. He wasn’t all that interested in fitness and he didn’t seem to mind carrying around a few extra pounds. Believe it or not, he was about 80 pounds heavier than he is today.
Then something changed when he and his wife Denise had their first child. Eric started to look at the world from a different lens. He got involved in martial arts and started paying attention to the types of foods and beverages he consumed. This new path led Eric to become a personal trainer and he opened a holistic fitness center in Paducah called Seva Fitness. Today, one of the things Eric encourages his clients to do is to eat the right kinds of foods and drinks before and after their workout.
While there is no one-size-fits-all diet that works for everyone’s needs, Eric did point us to a few basics to keep in mind.
“You don't have to eat before a workout. As a matter of fact, I don't really recommend eating within two hours of working out,” Eric says. “However, certain workouts have nutritional demands after you’ve exercised a certain length of time. For example, if you’re going for a two-hour run, you will probably need some form of glycogen (sugar) to refuel about 50 to 60 minutes into it. If you are only working out for 45 minutes to an hour, then your body will burn its reserves and get into fat burning mode, which most people want.”
If you’re the kind of person who feels nauseous without a little food in your tummy in the morning, then Eric says eating a banana or a piece of toast, or sipping on a sports drink during the workout can help. No matter what he recommends always limiting your carbohydrate intake before the workout.
“I strongly encourage eating a meal AFTER your workout,” Eric says. “Recovery is king!”
Here is some additional advice to consider after your workout.
“Most people are very protein deficient, as they have a carb heavy metabolism,” Eric says. “The current daily dietary protein guidelines are for survival, but not for thriving. People who work out typically want to thrive and will need to eat more to do so. This is especially true when it comes to having energy throughout the day. Men should eat two palm-size protein portions per meal and women one palm. Recreational athletes may require more than that.”
Eric also recommends eating at least two cups of vegetables with every meal. This can be especially beneficial when a person is eating the appropriate amount of protein and working out. The fiber from vegetables can be very helpful in maintaining good gastrointestinal health.
Opinions do vary within the fitness industry. Local Registered Dietician, Amber Hayes also had some thoughts on the subject of what to eat before and after a workout. Amber works for the Ballard County Schools and finds that planning ahead can make all the difference in the world to optimizing someone’s workout.
Amber suggests eating a light snack about 30 minutes before your workout in order to keep your body energized. She recommends simple carbohydrates to give your body a boost. Simple carbs include things like oranges, bananas and apples. A simple fruit or kale smoothie can be a good option for someone who needs an energy boost early in the morning before their workout. She recommends waiting about 30 minutes after eating to engage in a serious workout.
A little bit of protein can help provide energy, as well. So pairing a banana with a nut butter can be beneficial to a workout. However, she does encourages us to use natural peanut butter, or almond or sunflower butters. These nut butters are typically lower in saturated fat. Traditional peanut butter tends to be very fattening and can lead to weight gain rather than weight loss.
“The key word here is thinking. You always have to be thinking about what you’re going to put into your body before you work out because it really does matter what you eat,” Amber says. “People make a lot of dietary mistakes after a workout because they’re hungry. Keep a snack handy for after your workout, such as dried fruits or pre-portioned nuts.”
Amber also cautions us to be careful with seemingly healthy protein bars.
“Some protein bars are great and others are full of sugar. Sugar is really what you need to watch after a workout. It’s what holds fat on our bellies,” she says. “Our bodies need sugar, but a general rule of thumb is to try to keep it under about 10 grams of sugar per pre-work out snack or meal.”
For more information on holistic health and wellness, you can read more at sevafitness.com. You may also enjoy Amber’s recipe for a delicious kale smoothie.
Blend the following:
2 cups raw kale, chopped
¼ cup frozen pineapple
3/4 cup unsweetened vanilla almond milk
1 teaspoon local honey
2.1 ounces of raw banana
1 Tablespoon natural peanut butter
¼ cup plain Greek yogurt
Lisa Jarvis has four boys and a husband who always keep her on her toes. There's never a dull moment or time to waste at the Jarvis house! That's why meal planning has become such an important part of Lisa's weekly routine.
Not only does she serve her family healthy meals, but she also saves money simply by making a grocery list and a meal plan.
"Meal planning can seem like a daunting task every week if you're not used to doing it," Lisa says. "But once you make it a habit it becomes like second nature. It can make your home life more calm, healthier and more economical."
Lisa likes to keep things simple. Here are some simple meal planning tips that she shared with us that you can use, too.
Don't be afraid to branch out and try new recipes. Lots of great ideas are available online, in magazines or on cooking shows.
Make sure to store recipes in a safe place so you can use them again and again.
Ask your family for some ideas on what they would like to eat each week.
Occasionally I will double a casserole recipe so that I can freeze half of it to be reheated on a busy night in the future.
Use leftovers wisely! I prepare plates from the leftovers from dinner and my family eats them for lunch the next day. You can also freeze leftovers such as lasagna in individual containers so they can be easily thawed and re-heated.
“Think of cooking for yourself and your family as an art,” Lisa says. “Have fun and show your love through preparing home cooked, healthy meals instead of unhealthy, fast food or processed foods.”
Now have fun planning and cooking!
Beth Mueth works with young people ages 18 to 25 who struggle with their weight every day.
“These girls have been on diets all their lives, some of them from the time they were eight years old,” Beth says. “It’s hard to get them out of that diet mindset.”
Beth is a dietician and the bariatric coordinator at Baptist Health Paducah. It’s her job to help patients take back the reigns on their health. The trouble with diets, she says, is that diets don’t adequately teach young people how to develop a healthy lifestyle that balances portion control, smart eating habits and daily activity. She doesn’t recommend diets for children.
“The calorie intake for kids varies based on physical activity,” she says. “I’ve seen adults who have been on restricted diets as long as they can remember and it’s not the answer. We have to teach kids to balance a healthy diet with activity and exercise.”
As many parents have discovered, getting your child to be more active and to eat better foods is not always easy. Video games can be pretty alluring to kids these days and those calorie-laden bags of cookies and chips are pleasing to the palate. Beth says it’s unrealistic to cut sugar from a kid’s diet altogether.
“You definitely have to keep sugar under control,” Beth says. “Look for packaged fruit cups that are packed in water or fruit juice rather than syrup. Replace ice cream with yogurt. Stay away from sugar coated cereals. Try pretzels instead of chips.”
Dr. Patrick Withrow, a former chief medical officer at Baptist Health Paducah, now director of outreach also offers a few suggestions that parents may find useful in choosing healthy after school snacks for their children. He says that consuming 500 calories a day more than one’s body needs can lead to weight gain, even when coupled with exercise. He recommends serving a moderate portion of nuts or unbuttered popcorn rather than crackers, chips and sweets.
Parents also tend to overlook the amount of calories their kids consume through drinks, such as sodas. Beth recommends replacing sodas and sugar-filled drinks with an 8-ounce glass of two percent milk, water or flavored water that does not contain sugar.
“Fruit juices usually have a lot of calories even in a four ounce drink,” Beth says. “People drink more calories than they realize.”
A variety of healthy snacks for kids are available at Midtown Market. Try a blend of protein-rich nuts or dried fruit from our bulk food bins, or grab a bag of low-calorie popcorn, raw fruits and veggies, string cheese, cheese cubes or one of our low-calorie packaged snacks.
“The main thing is to pay attention to portion size,” Beth says. “Check the package. What you think is a little one serving pack may actually be three servings. If you eat that entire bag you’ll triple your calories.”
For more helpful tips on childhood nutrition and available programs through Baptist Health Paducah, visit their blog.
Lately, some of our customers have told us that the big box grocery chains in town are touting their “local” produce. These customers then realize that these local producers aren’t so local after all. Fruits and vegetables shipped to Paducah, Ky., all the way from Mississippi doesn’t exactly qualify as local produce, we don’t believe. At least, not when there are family farms located right here in Western Kentucky brimming full of ripe produce that tastes better than anything we’ve ever tasted coming from a truck that has driven 500 miles or more to deliver.
“We like to focus on local products mainly because they taste better,” Midtown Market owner Andy Carloss says. “Wurth farms are known for their delicious tomatoes. So why not bite into one of theirs verses one that has been gassed in a warehouse?”
Since 1908, the Wurth family has made its living off the land. Wurth Farms has passed down through three generations. Lisa Wurth Grief cannot remember a moment in her family’s history when gardens and vegetables were not at the center of family life.
“We always raised a garden when I was a kid,” Lisa says. “We all know what it’s like to sweat and get our hands dirty.”
In the 1970s, the farm supplied vine-ripened, staked tomatoes to distributors in about 10 states. However, in 2010 the family decided to bring their business back to home. They shifted the focus of the family business to produce fruits and vegetables for the folks in their hometown of Paducah, Ky., and surrounding areas.
The Wurths kissed large-scale farming goodbye and said hello to becoming one of the region’s most well known producers of local fruits and vegetables, available to customers in season.
One of the best parts of growing fruits and vegetables for the local community is that the miles traveled from the farm to the consumer has been reduced to just a few miles. With such a short distance to travel, the produce that Wurth Farms grows remain on the vine until they are ripe enough to pick. That means that fruits and vegetables taste better than the truckloads of produce shipped to large grocery chains in our area, often traveling a distance of about 1,500 miles to get to Paducah.
“The fruit we pick at Wurth Farms is ripe off the vine, which means it holds more vitamins and minerals than produce shipped from far away,” Lisa says. “It’s important to your health to know where your produce comes from. A lot of tomatoes are picked green and are missing many of the nutrients that our bodies need.”
Not to mention the flavor that most taste buds crave.
Lisa’s dad, being the good Catholic that he was, liked to tease. He said that the secret to Wurth Farms’ excellent tasting fruits and vegetables came from the Holy Water they sprinkled on the plants.
“My dad was a character,” Lisa laughs.
Lisa says that operating a farm that produces for the surrounding region allows them to improve the flavor of their products. “We select our seed based on the quality and flavor of the produce. That’s of the utmost importance to us.”
Lisa and her brothers are proud to bring flavorful fruits and vegetables to Midtown Market, including a variety of heirloom tomatoes, yellow squash and Patty Pan squash that our customers love to eat throughout the seasons.
The Wurths also like to explore new varieties of fruits and vegetables that may not be commonly found in Paducah. They’ve sampled a variety of different kinds of squash and other roots, fruits and vegetables, in order to bring exciting new things to customers at Midtown Market. In the process, they’ve discovered some very flavorful products, such as the peaches and cream corn and the Red Defender tomatoes that Midtown Market customers love.
“We try to keep things interesting,” Lisa says. “We expect more out of our produce and that’s why the flavor is there. We don’t sell bad produce. We know that if we’re honest with the people we serve, they will continue to come back to us.”
Midtown Market purchases fruits, vegetables, meat, dairy products, eggs, honey, beans, potatoes and many other items grown in our region.
“We like doing business with farmers in person over a hand shake, rather than messing with big, corporate contracts,” Andy says. “We sell produce from dozens of local growers of every size farm.”
To be sure, not all of the produce at Midtown Market is grown locally. For instance, we have yet to find a local farmer who has been successful in raising a crop of bananas. However, when possible, we always give priority to local growers so that we can keep money in our community and continue to enjoy the fruits of our community’s labors.
What goes better with fresh, local beer than a handmade, beer-flavored bratwurst made at Midtown Market? Not much, as far as the folks at Dry Ground Brewing Company are concerned.
We’ve been making handmade sausage at Midtown Market for quite some time. Polish and Portuguese sausages have been on our list of specialties almost since we opened our doors. We decided to mix things up a bit when Dry Ground Brewing Co. opened its doors just a block or so up the road from us. We thought it would be nice to join forces with the local brew masters there to create some of the most flavor-filled beer brats this town has ever tasted.
"We wanted to provide Paducah with the same quality meats that one would normally only find in larger cities,” Midtown Market butcher Ricky Rowell says. “A lot of our customers travel, and will come in and tell us what they were able buy on vacation. Homemade sausages were something we began getting requests for. Knowing that our pork is a better quality than what most places in town are offering we knew it would be beneficial for us to give it a shot.”
Our efforts have resulted in the applause from many happy customers! We can barely keep our case filled with the many flavors of sausages we make here in the store.
The ingredient list for our delicious, handmade beer brats is simple. Ricky has trained his culinary team on how to select the freshest, best ingredients for the handmade sausages we stuff and sell at the store.
We use all-natural, grass-finished beef and all-natural pork. That means that no hormones, no antibiotics, no nitrites or nitrates go into the production of these sausages. We spend about a day mixing together our house blend of spices which includes smoked paprika, fresh sage, nutmeg, black pepper and mustard. We throw in a growler of Iron Tree beer and produce about 100 pounds of the finest all-natural beer brats you’ll find this side of the Mississippi.
It would be easy to go back to carrying only national brands, but we don’t see much fun in that. Instead, we like to take our culinary skills to task. That’s why we make so many of our products in-house, including these handmade, gluten-free Iron Tree beer brats.
For the richest flavor, try these simple cooking tips for preparing Iron Tree beer brats.
1. Boil the brats in Iron Tree beer and throw in a few onions for additional flavor.
2. Once you’ve boiled the brats you can either eat as prepared or throw them on the grill for a smokier flavor.
Until the last twenty or so years very few Americans had ever heard of quinoa. Word about this ancient grain, cultivated high in the Andes Mountains of South America, started to spread around the 1970s. Today, it’s fairly easy for Americans to obtain.
Quinoa can be used in a variety of ways and boasts a plethora of benefits. In fact, the Incas referred to it as “the mother of all grains” and according to the Whole Foods Council, research indicates that quinoa contains all of the amino acids essential to a well-balanced diet.
Quinoa is a naturally gluten-free whole grain that contains nutrients such as iron, magnesium, B-vitamins, potassium, calcium, phosphorus and Vitamin E. It is also a good source of fiber. As with other whole grains, daily consumption of quinoa may help reduce a person’s risk of obesity, colon cancer, high blood pressure, cardiovascular disease and Type 2 diabetes.
The most common types of quinoa are white, red and black. All are readily available in stores. It can be used as a substitute for rice, a very popular use for celiac sufferers and those who seek a gluten-free diet. The grain can be boiled or when lightly toasted it will take on a slightly nutty flavor.
Quinoa can be incorporated into a variety of dishes and seasoned with vegetables, herbs and spices. Midtown Market Deli Manager, Evan Winters, enjoys adding Mediterranean flavors to his quinoa creations. He suggests this recipe to anyone new to cooking with the grain, as well as to those seeking something new and delicious to cook.
1 1/2 cup dry quinoa
1/2 cup olive oil
1 Tablespoon balsamic vinegar
2 tablespoons minced garlic
1/2 teaspoon dry basil
1/2 teaspoon dry thyme
3 cups arugula
1 cup garbanzo beans - drained and rinsed
1/3 cup roasted red peppers - small diced
1/3 cup Kalamata olives - chopped
1/2 cup crumbled feta cheese
1/4 cup basil leaves - thinly sliced
Boil quinoa according to directions on package or until it looks like tiny "tails" appear. Drain, rinse and let cool. In a small bowl, combine balsamic vinegar, olive oil, minced garlic, dry basil and dry thyme. Whisk together until mixed well. In a separate bowl, add quinoa and all other remaining ingredients. Add vinaigrette and toss to combine. Season with salt and pepper to taste.
There are lots of options out there for delicious sandwiches, deli meats and cheeses, and side dishes for your next gathering or event. So what makes a deli truly worthwhile? We think it’s in the specialized service and premium products sold there.
While you can purchase meats, cheeses and side dishes from a variety of local delis, at Midtown Market we work hard to make our deli stand out from the rest in every way. From the high quality ingredients we use to the specialized services we offer, we do what it takes to turn a good experience into one that will make our customers come back for more.
Here are 10 reasons to love the deli at Midtown Market.
For a complete list of menu items please visit our Products page.
First of all, let’s clear up a few misconceptions.
Wheat free does not mean the product is also gluten free.
Those who benefit most from a gluten free diet are those diagnosed with Celiac Disease or those who suffer from a gluten allergy. People diagnosed with celiac disease have trouble processing gluten, which is a protein found in wheat, rye and barley. The undigested protein causes the immune system to attack the small intestine and often causes diarrhea, nausea and abdominal pain. Those, whose bodies are sensitive to gluten, but not necessarily allergic to it, are likely to experience joints that ache, headaches, sensitivity, skin rashes and sometimes a tingling in their extremities.
Dr. Michael Winters of Winters Wellness Center often prescribes patients with a gluten free diet. He says gluten free diets can help persons with a broad spectrum of health issues, from those suffering from digestive issues to skin issues and inflammation.
“Sometimes a gluten free diet can help autoimmune conditions,” says Dr. Winters. “That could be anything from Hashimoto’s Disease to Psoriasis and other skin conditions. It may sometimes even include brain fog and neurological conditions.”
He says gluten free diets are also useful to individuals who want to reduce inflammation in the body.
“Inflammation may present as joint aches and pains, fatigue or swelling, as well as skin conditions,” says Dr. Winters.
It’s a diet filled with fruits, vegetables, rice, corn, lean meats, dairy products and quinoa. Nutritional Therapy Consultant Julie Folsom cautions those seeking a gluten free diet to carefully read food labels.
“In their natural form, vegetables, fruit, meats and dairy products are gluten free foods,” she says. “However, they can become contaminated by gluten through breading, sauces, batters, flavorings and other additives. When in doubt read the ingredients of processed foods.”
Some common things to avoid on product labels include wheat, barley, rye, oats, spelt and other grains.
While many gluten free diets can lead a person to better health and weight loss, the label gluten free does not guarantee that the food is healthy.
“Some gluten free foods are filled with substitutes such as other grains and sugars. These substitutions are going to be inflammatory and can create other types of problems. The best way to be gluten free is to just eat good, healthy, natural foods, such as lean meats, veggies and fruits,” says Dr. Winters.
Julie recommends looking for the “Certified Gluten Free” label. Midtown Market carries several products that meet her recommendations.
“This certification ensures that the product does not contain gluten and has not been exposed to gluten during processing,” she says.
While a gluten free diet may not be a good diet for everyone, we have several customers at Midtown Market who require these specialty products. So we do our best to carry a wide range of gluten free items on our shelves and in our deli case. Some of our staple products include:
We do our best to provide products that our customers want and cannot find anywhere else. If you’re looking for a gluten free product that you do not see on our shelves please let us know. We’ll do our best to find it and get you connected with the products you need.
So you have one of those moms who claims she lacks for nothing and has no expectation of receiving a Mother’s Day gift on Sunday. But you know your mom. A thoughtful gift would make her day, no matter what she says. There’s no way you’re going to show up empty handed on her special day.
Right now, you might be asking yourself one of these questions.
If you’re a procrastinator or a busy mom yourself:
“You mean, this Sunday is Mother’s Day? Yikes! I don’t have any ideas for what to get her this year!”
Or you may have simply run out of thoughtful gift ideas:
“What do you give the woman who seems to have everything? Or what do you give the mother who really does have everything?”
No matter what predicament you find yourself in today, there is no need to fret. We’ve got you covered with loads of gift baskets and gift ideas at Midtown Market—gift baskets to tantalize Mom’s taste buds, gift baskets to fit your budget and gifts to fit just about any diet that dear old mom might be trying out these days.
If you’re looking for something traditional, then check out our selection of fresh flowers or consider a Midtown Market gift card. However, if you want to do something that shows your mom that you really do pay attention to her tastes and interests, then we recommend a custom gift basket prepared with your mother in mind.
For the mom who has diverse tastes or the mom who seems to always be on the lookout for something new and local, we can stock a gift basket with locally-roasted coffees, honey and jams. We also carry a wide array of regional barbecue sauces and seasonings to round out the selections.
Maybe it’s time to treat mom to a delicious supply of snacks and tasty treats. Try filling a gift basket with snacks of just about every variety, including popcorn, cheese straws, chips, rum cake, fruit chews, cookies and more.
Every basket we create at Midtown Market is designed with the end user in mind. So if you need a gift basket that fits a particular budget or your mom has a particular interest that you want to satisfy, then call our store and talk to our Gourmet Market Manager, Kim Thompson. Kim is a natural when it comes to pairing wonderful foods and flavors with the right personalities. And being that she is a mother of five children herself, you might say she knows a thing or two about what moms like.
No matter what gift you choose for Mom this year, she’s sure to love something from Midtown Market.
Are you ready to wrap your taste buds around the freshest catch of the day? Each week Midtown Market receives shipments of fresh fish and seafood that tastes great with any of our spice rubs and marinades. Enjoy fresh salmon, tuna and tilapia each week. Or if you’re looking for something a little more intense then join our Seafood Club. It’s free to join and there are no obligations to make a purchase. Simply sign up for our monthly e-mails and Ricky will let you know what fresh fish and seafood is scheduled to arrive each week.
We’ve shipped in everything from live lobsters to King Crab Legs, wild-caught fish, stone crabs and fresh oysters. Every Friday we receive something different, seafood that you won’t find at other local grocery stores in Paducah. Fresh caught seafood is shipped to our market overnight and we make it available to the customer the very next morning. You can’t live in the middle of the Upper South and get saltwater fish and seafood any more fresh than that.
Here’s a little something to try the next time you grill tuna steaks.
Most tuna steaks on restaurant menus are cooked to medium rare. This is easy to do and happens rather quickly. Midtown Market butcher Ricky Rowell likes to cover each steak with a little olive oil and adds a light citrus and herb seasoning. Midtown Market carries a Lemon Basil Thyme herbal rub if you’re looking for something easy to prepare on a weeknight. After seasoning each steak, grill the tuna for about four to five minutes on each side.
Voila! You have now prepared a feast fit for a king!
Believe it or not coffee might actually be healthy. That’s a relief to those of us who can’t get our day started without it. While there is still some debate as to the actual benefits that the antioxidants found in coffee play in our health, some research suggests that coffee drinkers are at a lower risk for several health issues.
Here are some fun facts that will make you feel better about grabbing that second cup of Joe in the morning.
1. It’s no surprise that coffee gives people energy. It contains caffeine for goodness sake! However, while caffeine should be consumed in moderation, it has also been shown to help stimulate brain function and increase metabolism.
2. One cup of coffee contains several important nutrients including riboflavin, pantothenic acid, manganese, magnesium, niacin and potassium.
3. It’s possible that coffee can aid in easing depression. According to a 2011 study performed by Harvard University women who drink four or more cups of caffeinated coffee per day may reduce their risk of depression by around 20 percent.
4. Coffee contains a lot of antioxidants, which help our bodies to fight disease. Because Americans drink so much of it, coffee is considered one of the leading sources of antioxidants in the Western diet.
5. It can help reduce cavities because it contains trigonelline, an antibacterial compound (of course, this is assuming you don’t load up on too much sugar, flavored syrups and whipped cream!).
6. Reduces the risk of gallstones by fifty percent.
7. Reduces the risk of colon cancer, Parkinson’s disease, cirrhosis of the liver, liver cancer and even Type II Diabetes.
8. If you’re drinking decaf then you can rest easy knowing that those who drink two or more cups of decaffeinated coffee per day cut their risk of getting rectal cancer by about 50 percent.
Midtown Market is known for serving up fresh brewed coffee using beans roasted by coffee roasters right here in Paducah, such as Righteous Roast and Paducah Coffee Company. You can grab a cup of coffee to go using our drive thru window or you can pick something up while you’re shopping in the store.
As with most foods and beverages that we consume, moderation is key to a healthy lifestyle. So while researchers agree that the health benefits of coffee far outweigh the negative it is also good to remember that caffeinated coffee should still be consumed with moderation and good judgment.
Drive Thru Coffee Window Hours: 6:30 a.m. to 6 p.m. Monday through Saturday and 8:30 a.m. to 5 p.m. on Sunday.