The Senior Scene

A community program in Tacoma promoting locally grown and distributed produce has the financial backing of AARP in its effort to put fresh food on the tables of city residents.

Food is Free Tacoma will use its $21,000 AARP Community Challenge grant to build 40 “Food Independence Gardens” as part of a campaign to have 20 percent of fruit and vegetables in Tacoma produced locally. Produce from the raised-bed gardens, which will be built at 20 sites by the end of 2021, will be given away at the gardens and at city parks.

Food is Free Tacoma started in 2015 and currently has more than 80 gardens, which are crafted by the non-profit organization and then maintained by homeowners. Many of the gardens are in parkways between sidewalks and streets. The goal is to encourage people to build vegetable gardens and share the fruits of their labor with other neighborhood residents.

“The pandemic exposed how fragile our food supply chain is,” said David Thompson, founder of Food for Free Tacoma. “We want people to consume fresh fruits and vegetables that come from home gardens.”

He credited the “generous support” via the Community Challenge grant program, which is part of AARP’s nationwide Livable Communities initiative that supports the efforts of cities, towns, neighborhoods and rural areas to embrace and support people of all ages. Since 2017, AARP Washington has awarded 15 grants and $127,760 through the program to non-profit organizations and government entities across the state.

Tacoma City Councilwoman Lillian Hunter has been a champion for Food is Free Tacoma and has helped secure sites to distribute the produce. She lauded the organization and Thompson for helping feed people “of all ages across the community and helping Tacoma be an age-friendly city.”

AARP officials noted the Tacoma project is among 244 recipients of $3.2 million in grant funding nationwide. Collectively, their projects promote livable communities for adults 50 and older by improving housing, transportation, public spaces, civic engagement, and connections with family, friends, and neighbors. Many of this year’s awards support revitalizing communities adversely impacted by the pandemic and include a focus on diversity and inclusion, said Amanda Frame, AARP Washingtons director of outreach.

“Our goal is to support the efforts of our communities to be great places for people of all backgrounds, ages and abilities,” Frame said.

Other recent grant recipients in Washington include Friends of the Snohomish Library and the City of College Place, which is located near Walla Walla.

A new study has uncovered which states have the most nutritional signature dishes—food that is regionally or culturally relevant to the particular state. And Washington has come out on top with oysters. The seafood dish scored highly for its micronutrients, especially its high levels of iron and vitamin C.

Full results of the study by Optibac, a maker of probiotic food supplements, is online at www.optibacprobiotics.com.

Optibac notes “a nutritionally balanced diet is important for maintaining optimal gut health” and recommends making sure most daily meals have a good balance of macronutrients, such as carbohydrates, healthy fats and protein, “alongside your micronutrients such as calcium and vitamins.”

Calcium is very important for your health. In fact, you have more calcium in your body than any other mineral. It makes up much of your bones and teeth and plays a role in heart health, muscle function and nerve signaling.

Many non-dairy sources are also high in this mineral. These include seafood, leafy greens, legumes, dried fruit, tofu, and various food fortified with calcium:

• Seeds are tiny nutritional powerhouses. Some are high in calcium, including poppy, sesame, celery, and chia seeds. Seeds also deliver protein and healthy fats. For example, chia seeds and flax seeds are rich in plant-based omega-3 fatty acids. Sesame seeds have 9 percent of the RDI (Reference Daily Intake, used in nutrition labeling on food and dietary supplements) for calcium in 1 tablespoon (9 grams), plus other minerals, including copper, iron, and manganese.
• Yogurt is one of the best sources of calcium, providing 30 percent of the RDI in one cup (245 grams). It’s also a good source of protein and other nutrients.
• Sardines and canned salmon are loaded with calcium, thanks to their edible bones. A 3.75-ounce (92-gram) can of sardines packs 35 percent of the RDI, and 3 ounces (85 grams) of canned salmon with bones have 21 percent. These oily fish also provide high-quality protein and omega-3 fatty acids, which are good for your heart, brain, and skin. While seafood can contain mercury, smaller fish such as sardines have low levels. In addition, both sardines and salmon have high levels of selenium, a mineral that can prevent and reverse mercury toxicity.
• Of all nuts, almonds are among the highest in calcium — one ounce of almonds, or about 22 nuts, delivers 8 percent of the RDI. Almonds also provide 3 grams of fiber per ounce (28 grams), as well as healthy fats and protein. In addition, they’re an excellent source of magnesium, manganese and vitamin E. Eating nuts may help lower blood pressure, body fat, and other risk factors for metabolic disease.

Dr. Loretta T. Friedman, who wrote this article, is a clinical nutritionist

and an expert in women’s health. 

Add fresh flavor to your meals year-round with microgreens. These easy-to-grow greens need minimal space and no special equipment for a flavorful and nutritious harvest in little more than a week. Use them on salad, soup, pizza or omelettes, in stir fries, or as a snack. These tiny seedlings are packed with more nutrition than their mature counterparts.

Add a bit of spice to soup and sandwiches with radish and mustard microgreens. Try red cabbage, chard, beets, and amaranth for some added color. Sunflowers’ somewhat nutty flavor makes it perfect for snacking.  Let some of your pea microgreens grow a bit taller to use in stir fries.

Fill a shallow container with a two-inch layer of moist potting or seed starting mix. Sprinkle seeds over the soil surface and lightly cover with potting or seed starting mix. Water gently for good seed-to-soil contact. Continue to water often enough to keep the soil slightly moist. Reduce your workload and keep the planting mix consistently moist by covering freshly planted containers with plastic. Once the greens break through the soil, remove the cover and move the container to a sunny location or under artificial lights.

Increase the fun and success with a microgreen growing kit like the Organic Herb and Microgreens Grow Kit from Gardener’s Supply (www.gardeners.com). This setup is the perfect size for a countertop or other small space. The full-spectrum light is adjustable so you can raise or lower it as needed for short microgreens or taller herbs. Or skip the growing mix and mess with a Jute Microgreens Starter Kit. Set the jute mat in the shallow tray, add seeds, and water. Then compost the jute mat after harvesting your greens.

Follow the planting directions on seed packets. You typically need two to three tablespoons of seeds for an 11-inch by 21-inch tray. Buy enough seeds to make additional plantings every week or two to ensure a constant supply. Microgreens, like most vegetables, taste best and are most nutritious when eaten fresh. And these tasty bundles don’t last long in storage.

Microgreens are ready to harvest once the plant forms the first set of true leaves. These are the leaves that resemble those of the mature plant. This takes anywhere from seven to 14 days, depending on the room temperature and type of microgreens.

Use scissors to clip the greens off at ground level.  Once you harvest all the greens, it’s time to replant. Save money and be kind to the environment by composting used planting mix and reusing containers. Convert shallow fast-food containers into planting trays. Disinfect these or other planting trays before using them for subsequent plantings.  Just soak the containers in a 10 percent bleach and water solution for 10 minutes. Then rinse in clear water before planting.

Gardening doesn’t get much easier than this. You’ll enjoy the fresh flavor all winter as you wait for the outdoor growing season to begin.

Melinda Myers (www.melindamyers.com) has written more than 20 books and hosts a DVD series on gardening. She also has a syndicated TV and radio program.