We are glad to see your interest in our CSA (Community Supported Agriculture). Send us your contact info, and we'll put you on the mailing list for 2018. We hope to chat with you at one of the farmers' markets this summer!
In 2011, we expanded beyond the strawberry patch to offer vegetables. We have dreamed of turning our love for gardening into a full-time endeavor. With the addition of two high-tunnel greenhouses over the last few years, we hope to provide you with a reliable source of vegetables on a weekly basis. Your box will be filled with "All Natural" produce picked fresh from the garden. The term "All Natural" refers to the process of growing healthy food. We do not use petroleum based fertilizers or pesticides. Beginning about about the second week in June, depending on the season, for 12 weeks, we will provide each of our members with a 5/9 bushel sized box (14.5" x 11.75" x 8.25") of produce. The membership cost is $300 for the 12 week season, picked up weekly at the farm, or $420, delivered weekly in the Everly/Spencer/Fostoria area. If you are interested in buying a share of vegetables from our farm this season, please contact us using the form below (scroll way down below last year's newsletters) for more information. We hope your desire for delicious and healthy produce grown right here in your community will motivate you to join the GoodEetens CSA. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ CSA Week # 1-- June 15, 2017
A Prayer for Spring by: Robert Frost
Oh, give us pleasure in the flowers today; And give us not to think so far away As the uncertain harvest; keep us here All simply in the springing of the year.
Welcome to another growing season at GoodEetens Produce Farm! As the poem states, the harvest is always uncertain, due to things our of our control-- insects, weather..., but we will eagerly do our best, to provide you with quality produce. This is your garden, so just as if you picked the produce from your own backyard, you will need to wash it thoroughly. For the greens, a salad spinner is worth the investment! Remember, we are chemical-free, so there may be a few holes in leaves now and then, but still good, safe, healthy, nutritious produce.
In your box this week: Radishes (Radishes can also be eaten cooked-- just saute until tender. They will taste somewhat like turnips.) Napa cabbage Snap peas (Yes! The pods are edible-- sweet and juicy eaten raw! They can also be used in stir-fry dishes, but never get that far for us!) Green onions Lettuce Spinach Parsnips (They may be ugly, white roots, but sweet and delicious! Parsnips are dug in the spring, after spending the winter in the ground-- the cold sweetens them. I like t0 slice them, saute until browned, then cover to steam. Parsnips are an old-time veggie, making a comeback.) Asparagus (Last cutting of the season!) Strawberries (These may be small, but intensely sweet and flavor-packed!) Garlic scapes (These are the flowering stems of the garlic. We remove them so the plant will make a better bulb. They can be chopped and used for mild garlic flavoring in anything in which you would use garlic cloves.) Cilantro (Cilantro loses flavor when dried, but can be chopped and frozen into ice cubes with a little water or olive oil, then taken out and added to recipes for fresh cilantro flavor later.)
About the “elephant in the box”-- Napa cabbage. There are many varieties of cabbage, but Napa cabbage is milder and more tender than some of its counterparts. It is loaded with anti-oxidants, folate, vitamins C and K, and fiber. It is also very low in calories. The large leaves can be used in slaw, stir-fry, Asian recipes, and for wraps. They are an excellent alternative to flour or corn tortilla shells, providing a delicious container for a variety of fillings. They can be used raw, for extra crunch, or first steamed. I’m including a couple filling recipes.
Thai Pork Wraps 1 lbs. ground pork 2 ½ Tbsp. fish sauce or soy sauce 1 Tbsp. cornstarch ¼ cup chicken broth 2 green onions, sliced thinly 3 Tbsp. lime juice 3 Tbsp. rough copped cilantro 2 tsp. sugar ¼ tsp. red pepper flakes 1 head Napa cabbage
Brown pork. Mix cornstarch with broth until smooth. Add to pork and simmer until it starts to thicken. Add other ingredients, stir and heat through. Separate the leaves from the cabbage. They may be used raw or steamed (see next recipe for how-to*). Spoon in filling and wrap up. A little messy, but yummy!
Stuffed Cabbage 1 head Napa cabbage 1 lb. ground beef, browned 1 medium onion, chopped 2 Tbsp. olive oil 1 carrot, shredded 1 celery stalk, thinly sliced 1 parsnip, shredded ½ cup uncooked white rice 1-2 Tbsp. tomato paste 3-4 cup of your favorite tomato sauce or tomato juice Cut the core out of the cabbage, but leave it whole. Place it, empty core area facing up, in a large bowl. Boil a small pot of water and pour the water over the cabbage and let it set for ten minutes. Heat the oil in a pan. Add the veggies and saute until they are soft. Season with salt and pepper to taste; mix in meat, rice, and tomato paste. *Drain the head of cabbage. Pull off large leaves, cut out the large vein. Pat the leaves dry. Roll about 1/4 to 1/3 cup filling in each leaf. Place in large baking pan. Pour tomato sauce over. Cover, and bake at 350 for about 45 minutes. These freeze well.
Next week, when you return for your second box, please bring your first one with you, so we can fill it again for week #3, and so on, all through the season. Just set it anywhere on the floor, near the cooler-- we’ll find it.
Remember to check the bulletin board for any instructions.
Also, please let me know if I’ve forgotten anything in any of your boxes (It has been known to happen!). I’ll make sure you get it the next week.
We are so excited to start the season! Thank you for your confidence and support!
GoodEetens! from Michael and Darla at GoodEetens Produce Farm 1655 280th St., Everly, IA 712-348-1877 firstname.lastname@example.org
“May the Lord bless this land with the precious dew from heaven above and with the deep waters that lie below; with the best the sun brings forth and the finest the moon can yield; with the choicest gifts of the ancient mountains and the fruitfulness of the everlasting hills; with the best gifts of the earth and its fullness and the favor of him who dwelt in the burning bush.” —Deut. 33: 13-16
“If you would be happy all your life, plant a garden.” — Chinese proverb
Happy summer solstice! I love these long days, working outside until dark. Doesn’t everyone eat supper at 10:00 p.m. at the height of the summer? (My son is in Alaska, doing research for the summer. He says I have no idea what long summer days are. I understand it can be a little too much of a good thing there. He’s like I am, not wanting to waste the daylight, so often finds himself a bit short of sleep.) The summer flies by so swiftly— I’m trying to savor every moment! Along with the coming of summer is the end of several of the early produce items. But cucumbers, potatoes, tomatoes, peppers, zucchini, beans... are all on the horizon. Keep watch!
In your box this week: Rhubarb Radishes Snap peas (Unfortunately, the heat has really been hard on the peas, and they’ve matured more quickly than I can ever remember! You may find that this week’s peas are better sauteed or used in stir fry , instead of eating raw.) Green onions Napa cabbage Lettuce Oregano (This is good with any tomato or Italian dish. It can be used fresh or hung to dry, then crumbled and stored in an air-tight container.) Tarragon (This herb is delicious fresh with chicken, especially chicken salad, or fish. It can also be dried and stored.)
My Favorite Chicken Salad 1 cup chopped, cooked, white chicken meat 2 tsp. chopped fresh tarragon ¼ cup sour cream ¼ cup mayo or salad dressing 1/8 cup chopped celery ¼ cup chopped nuts of choice Mix all and enjoy!
I mentioned last week that radishes can be eaten cooked, as well as raw. Radishes are a rich source of vitamin C and vitamins of the B group, along with potassium, calcium, magnesium, copper, and manganese, but low in calories. They originated in southeastern Asia, then spread to China and western Europe. Ancient Egyptians were also fond of radishes, cultivating them even before the pyramids were built. Workers on the pyramids were actually paid in radishes, onions, and garlic. Radishes arrived in America in the 1600s.
Sauteed Radishes Heat oil in a large skillet on top of the stove. Add halved or quartered radishes. Sprinkle with some Lawry’s (or your favorite seasoned salt) and garlic. Saute until browned. Mix in 1 tsp. freshly mince oregano.
Red Radish and Greens Salad Dressing: 1 Tbsp. lemon juice 2 Tbsp. orange juice 1 Tbsp. balsamic or red wine vinegar 3 Tbsp. olive oil 1 tsp. Dijon mustard ¼ tsp. pepper and a dash of salt Salad: 4 cups mixed greens (lettuce, spinach, Napa cabbage...) 1 cup thinly sliced radishes 1 apple, cut into thin strips 1 orange, peeled and sectioned ½ cup shredded carrots ¼ cup chopped nuts ¼ cup feta cheese Place dressing ingredients in a large bowl, whisk, and set aside. Combine greens, radishes, apple, orange, and carrots in large bowl. Toss with dressing. Garnish with nuts and feta cheese.
Another last taste of spring produce is the rhubarb. The name rhubarb comes from the Latin word, “rhababarum” meaning root of the barbarians. The Chinese cultivated rhubarb as early as 2700 B.C., prizing it for its medicinal qualities. Benjamin Franklin is credited for seeing that seeds were sent to Quakers on the east coast of American in the late 1700s. Every serving of rhubarb provides 45% of the daily value in vitamin K, which supports healthy bone growth and can limit neurological damage to the brain. It also contains infection fighting vitamin C, along with vitamin A. Rhubarb is on the list of foods high in calcium, rivaling milk.
Diane’s Easy Rhubarb Crisp 3 cups rhubarb 3/4cups sugar cinnamon sprinkled over Put these ingredients in a greased 9”x 9” pan. Topping: 1/4 cup butter 1/2 tsp. soda 1/4 tsp. baking powder 1/2 cup flour 1/2+ cup rolled oats 1/2 cup brown sugar Put over top of rhubarb and bake @350 degrees for 45 minutes. May double for a 9”x 13” pan.
Enjoy your summer— how swiftly it flies!
GoodEetens! from Michael and Darla at GoodEetens Produce Farm 1655 280th St., Everly, IA 712-348-1877 email@example.com
“I know there is nothing better for men than to be happy and do good while they live. That everyone may eat and drink, and find satisfaction in all his toil— this is the gift of God.” —Ecc. 3:12-13
“Rain is grace; rain is the sky descending to the earth; without rain there would be no life.” — John Updike, American writer
Ah yes, how dependent we are on this wonderful gift! No matter how much watering we do, it’s never like rain! We are ever so thankful for the rain this week!
In your box this week Broccoli Kale Chard Walla Walla onions Beets Kohlrabi Fennel Carrots Flat-leafed parsley
You’ll find a few teasers in your box this week: a couple kohlrabi and a couple beets. These are a few we had room for in the greenhouse, but be patient— there will be plenty more when the outside ones kick in. With the rain and returning warmth, it shouldn’t be long.
For our new members, who aren’t familiar with kohlrabi, they are related to cabbage and have a slight cabbage flavor. Most people simply peel them (the skin is too tough to eat), slice the crisp inner flesh, and eat them raw, but they are also good sauteed. This week, I tried quartering and thinly slicing one, adding a little sliced Walla Walla onion, then mixing in some ranch dressing and a sprinkling of Parmesan cheese. Yum!
I know I’ve said it before, but generally I’m not a beet eater. I do wish I liked them more, because they are so good for us! — especially aiding with blood flow. When pulling the beets, I found a couple blemished ones, so I made them for myself and honestly liked them. I peeled them and sliced them very thinly, put them in a pan with a tight fitting lid, along with about equal sliced Walla Walla onion, and a glob of butter. I put the lid on and cooked all on medium, stirred, then turned down the burner to low, and cooked the beets until tender, not adding any water. They were really good!
So I’ve mentioned Walla Walla onions a few times. That’s the kind of onions you have in your box this week. They are incredibly sweet and mild. The long spell of cloudy weather we had this spring caused them to not grow quite as large as past years, but they are still as delicious as ever! — So good for eating fresh!
You will also see some fennel in your box. That’s the thing with the feathery greens. Every few years, I get the urge to try growing fennel, and every time, I say that I’m not growing it again. Michael teases me about that all the time. Fennel takes so much care and is so touchy. I keep experimenting to try an easier and more successful and timely way of growing it, but to no avail. This time I really mean it when I say, “I’m never growing fennel again!” (Michael smiles!) Fennel has a slight licorice or anise flavor. The bulb can be sliced and eaten raw, or sauteed with other veggies. Also, the greens can be chopped and added to salads, or used for garnish.
The leafy greens you have this week are kale and chard. Both can be eaten raw or sauteed, much in the same way one would use spinach. Kale is a member of the cabbage family, like kohlrabi. This anti-oxidant rich green has been popular since ancient Greek and Roman times. Besides having lots of vitamins A, K, and C, kale is also rich in zeaxanthin, an important dietary carotenoid, which offers protection against macular degenerative disease of the eye.
Chard, often called Swiss chard, which is in the beet family, has much of the same high quality nutrition as kale, especially vitamin K, which is important for bone and brain health. I would say that chard is closer to spinach in taste and texture than kale, but it’s a matter of taste preference. The origin of the adjective, “Swiss”, is unclear, since the Mediterranean plant is not native to Switzerland, nor commonly cultivated there. Some attribute the name to it having been first described by a Swiss botanist, Baspard Bauhin. In South Africa and parts of Australia, it is simply called spinach. When I was a kid, my dad would make a kind of German dish with chard. He would fry diced bacon, then add chopped chard and a little water. After cooking, covered, until the chard was wilted, he would add oatmeal to thicken the broth that formed. I loved it! Sorry that I can’t give you a definite recipe, but hey, if you add bacon to a dish, it’s always going to taste good, right?!
The herb in your box this week is flat leafed parsley. It tastes much like regular parsley, but with a bolder flavor. It is the only variety used in Italy and most Mediterranean countries. In Italian cuisine, it is by far the most commonly used herb, used in pasta dishes, meat sauces, veggie dishes,... Wherever garlic us used, parsley must be there. It is rich in iron and vitamins A, K, and C. Because of its high chlorophyll content, parsley acts as a great breath freshener. It can be preserved by drying, or chopping and freezing.
Kale Salad (This is a recipe I got from a friend at market. She apologized for not being able to give me exact measures, but I trust you are all good cooks and can wing it!) Chopped or torn kale leaves (may use part chard leaves with it) Onion to taste A handful of sliced red grapes A handful of sliced strawberries (or peaches would be good too) A splash of lemon or lime juice Dress with your favorite fruity vinaigrette bottled dressing. She used cranberry poppy-seed. This was really good!
Back by popular demand, just for those two beets: Chocolate Beet Brownies 2-3 medium size cooked and pureed beets, to equal 1 cup ½ cup butter, melted 1 cup sugar 1 tsp. vanilla extract 2 large eggs ½ cup flour 1/3 cup unsweetened cocoa powder 2 Tbsp. strong black coffee (optional) ½ cup chocolate chips Preheat oven to 350 degrees. Grease an 8x8” pan and set aside. Combine butter and sugar. Add eggs, vanilla, coffee, and beets. Whisk dry ingredients and fold into beet mixture. Add chocolate chips. Pour into prepared pan. Bake 30 minutes or until toothpick in center comes out clean. Cool completely before cutting.
Have a fun and safe 4th of July holiday!
GoodEetens! from Michael and Darla at GoodEetens Produce Farm
“Let us fear the Lord our God, who gives autumn and spring rains in season, who assures us of the regular weeks of harvest.” — Jeremiah 5:24 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ CSA Week # 4-- July 6, 2017
“The cabbage surpasses all other vegetables. If, at a banquet, you wish to dine a lot and enjoy your dinner, then eat as much cabbage as you wish, seasoned with vinegar, before dinner, and likewise after dinner eat some half-dozen leaves. It will make you feel as if you had not eaten, and you can drink as much as you like.” — Cato (Marcus Porcius) 234-149 BC. Roman politician and general, writer of the first history of Rome.
Well, I’m not sure I would follow that advice, but it is amusing! Yes, there’s a regular head of cabbage in your box this week. Cabbage has the highest amount of some of the most powerful anti-oxidants found in cruciferous vegetables. Research has found these compounds to protect against several types of cancer and to help lower LDL (bad cholesterol). Cabbage is also rich in vitamins K and C. The broccoli, another member of the cabbage family, has these health benefits too, plus others, like calcium, iron, and vitamin A.
Green beans this week too! They originated in Central and South America. Upon the return of his second voyage to America, Columbus brought them to the Mediterranean area, where their popularity quickly spread. Beans are high in vitamins A, C, and K, along with many other nutrients. I have to admit that picking green beans is one of my least favorite gardening jobs, but well worth it! Green beans are a popular vegetable at market. A couple years ago, Michael decided we needed to plant more green beans, since we were selling everything we brought to market. I told Michael that I couldn’t pick anymore. He told me he would help me. He had never picked beans before, so he didn’t know what he was in for! The time came for picking beans, and after about half an hour of helping me pick, it was obvious he wasn’t having as much fun as he thought he would! I told him I could finish and he could do something else. Now Michael tells everyone one that I fired him, and he’s not allowed to pick beans anymore! (Not that he wants to anyway!) ;-) My gramma used to make the most delicious Summer Bean Soup when I was a kid. She would slice the fresh beans into about ½-1” pieces, simmer them in a little water (don’t drain), then add milk, butter, salt and pepper, and chopped fresh parsley. Hmm, I can just smell and taste it now!
Another new thing for the seasonin your box is potatoes! I know you’ve been waiting! How good parsley-buttered new potatoes are! Just the start —more to come!
In your box this week: Cabbage Green beans New potatoes Walla Walla onions Broccoli Carrots Curly parsley
Broccoli Pizza Dough: 2 cups minus 1 Tbsp. flour 1 ¼ tsp. dry yeast Heaping ¼ tsp. salt 2/3 cup room temp. water In medium bowl, stir together flour, yeast, and salt. Add water and mix until well blended. Cover and let sit at room temp until dough has more than doubled in volume, about 2 hours. Sauce: 2 Tbsp. butter 1 Tbsp. flour ½ cup whole milk ¼ tsp. salt 1 or 2 garlic cloves, mince, or equivalent garlic powder Melt butter in a small sauce pan over medium heat, stir in flour, whisking until smooth. Add milk, a little at a time, stirring after each addition. Add garlic, salt, and ground black pepper to taste. Cook until mixture comes to a simmer. Set aside.
Chop 2 cups of broccoli, steam in a little salted water, covered, until just barely tender. Rinse under cold water, drain and pat dry on a towel.
Grease a large pizza pan, or baking sheet. Press the dough across the bottom of the pan. Spread the white sauce over the dough. Sprinkle about 6 oz. grated mozzarella and ½ cup grated Parmesan/Romano cheese over top. Scatter steamed broccoli over. Bake @ 500 degrees, middle rack, for about 15 minutes, or until the edges are browned —may finish under the broiler for 1 minute. Cut into wedges or squares to eat.
Enjoy this summer heat! Or at least try to tuck some of away to remember next January/February!
GoodEetens! from Michael and Darla at GoodEetens Produce Farm 1655 280th St., Everly, IA 712-348-1877 firstname.lastname@example.org
“He who gathers crops in summer is a wise son...” —Proverbs 10:5
“Live in the sunshine, swim in the sea, drink the wild air.” — Ralph Waldo Emerson
Doesn’t summer just make you feel alive?! Despite being long, the days are just too short for me! Every moment is so jam-packed. Michael and I hope your summer is equally life-giving!
In you box this week: Potatoes Walla Walla onions Carrots Green beans Kohlrabi Beets Chard Zucchini (Great on the grill, or sauteed with onion or garlic!) A garlic bulb
Our outside kohlrabi and beets are kicking in this week! Beets are a unique source of phytonutrients that have been found to provide antioxidant, anti-inflammatory, and detoxification support. Nitrates, found naturally in beetroot, convert in the body to nitric oxide, a molecule which helps increases blood flow and oxygen use. The wild beet was thought to have originated in North Africa in prehistoric times. The Romans were the first to cultivate beets. Invading tribes spread beets throughout Europe. It was in Poland, in the 19th century that it was discovered that they were a concentrated source of sugar, and the first sugar factory was built. One of our members told me they really like beets peeled, sliced, tossed with oil, and roasted. Many people grew up on pickled beets and love them. The following is a different way of enjoying them:
Marinated Beet Salad: Simmer 3 large beets in water. Cool, peel, and dice. Mix the following: Juice of 1 orange Juice of 1/2 lemon Splash of red wine vinegar Diced onion to taste A sprinkle of salt A drizzle of olive oil Pour over diced beets and marinade a few hours in the refrigerator. May garnish with parsley.
The chard in your box is also a member of the beets family. The leafy greens looks similar to beet tops, but are more tender. Chard too, is an antioxidant and a high source of vitamins K and A. One of our members reminded me of a chard recipe I put in one of last year’s newsletters. For the benefit of new members, here it is again:
Sauteed Chard with Parmesan Cheese 2 tbsp butter or olive oil 1 Tbsp. minced garlic ¼ cup chopped onion 1 bunch chard, chopped 1 Tbsp. lemon juice 2 Tbsp. grated Parmesan cheese Salt to taste Saute’ the onion and garlic in the butter or oil. Add the chard. Cover and simmer until the stems begin to soften. Stir in lemon juice, Parmesan cheese and salt to taste. As you can see by the garlic in your box, I started digging them this week, and they are nice!The biggest, best garlic is planted in October, winters over, and grows in the spring and early summer of the next year. Garlic is in the onion family and has been used all over the world for thousands of years for food and medicine. The ancient Greek physician, Hippocrates, known as the father of western medicine, promoted the use of garlic to treat respiratory problems, parasites, poor digestion, and fatigue. Throughout history in the Middle East, East Asia and Nepal, garlic has been used to treat bronchitis, hypertension, TB, liver disorders, dysentery, intestinal worms, rheumatism, diabetes, and fevers. So use it often!
In case you’re curious, this week, when you pick up your box, you may find some unfamiliar people and equipment around the place, or we may not be anywhere around at all, depending when you come. Earlier this summer, someone from “Iowa Ingredient”, a show on Iowa Public TV, called to see if they could feature and film our green beans on their show. After some thought, we agreed, and they scheduled to come out and film today, July 13. Wouldn’t you know it, we happen to be between pickings of our greenhouse beans and our outside bean rows on this farm. However, our beans at our Boyden gardens are just getting into full production. So, IPTV is coming out to film things here at the farm, then will follow us to our Boyden gardens to film some more. I told you before that picking green beans is not my favorite gardening job, so I am going to have to be a good actress, I guess! To tell the truth, I am more than a little nervous! I’ll keep you posted on how it went and when the show will be aired!
GoodEetens! from Michael and Darla at GoodEetens Produce Farm 1655 280th St., Everly, IA 712-348-1877 email@example.com
“Let the earth be glad... let the fields be jubilant, and everything in them...” —Ps. 96:11&12
Silly tomato, why do you worry? No need to live life in a hurry. Take time to ripen in the sun, swinging on vines and having fun.
Slowly turn from green to red, thoughts of freedom in your head. You're always in a happy mood, unaware you'll soon be food.
Ha! Yes! Tomatoes this week! Tomatoes are thought to originate in Peru, with the Aztecs, about 700 A.D. In the 16th century, explorers introduced them to Europe. Southern Europe quickly accepted the tomato, but in the north, it was believed to be poisonous. The reason was that rich people in that time used flatware made of pewter, which had a high lead content. Foods high in acid, like tomatoes, would cause the lead to leech out into the food, resulting in lead poisoning and death. Poorer people, who used tableware made of wood, did not have that problem. Thus, tomatoes were only eaten by the poor until the 1800s. Today, there is no class distinction in the consumption of this delicious fruit! Besides tasting so good, tomatoes are very nutritious. One medium sized tomato provides a third of the recommended daily allowance of vitamin C and nearly that of vitamin A. They are also a great source of fiber, potassium, iron, and the anti-oxidant, lycopene, which has been shown to lower the risk of cardiovascular disease. I can think of no better recipe for fresh tomatoes than to fill your plate with slices, sprinkle a bit of sugar over and enjoy! There’s an on-going discussion in our household about putting sugar on tomatoes, but according to Jim, an apple grower from Wisconsin, “Sugar on your tomatoes keeps you sweet and young.” I’m not going to argue with that! ;-)
In your box this week: Tomatoes Potatoes Onions Green beans Cabbage Broccoli Zucchini Cucumbers Sage— This herb is great with meat or eggs. Sage leaves can also be fried until crisp, then crumbled on top of cooked veggies for a delightful taste addition. Studies show that sage boosts neurotransmitters and brain chemicals that would normally drop in Alzheimer’s disease— quite fitting for an herb whose name refers to the old and wise! Parsley
As you can see by the number in your box, the zucchini has really kicked in. Time to pull out that favorite zucchini bread or cake recipe! Here another way to use it:
Zucchini Grilled Cheese 2 zucchini 1 tsp. salt 1 ½ cups of your favorite cheese, grated (Swiss, cheddar, provolone...) ¼ cup grated Parmesan cheese Ground black pepper 8 thin slices bread of your choice A couple tablespoons softened butter Grate zucchini. In a large colander, toss with salt and let stand 20-30 minutes, until the zucchini has wilted and begun to release liquid. Squeeze out as much water as possible, a fistful at a time. Mix zucchini with cheeses and pepper to taste. Brush the outside of four pieces of bread with the butter and lay in large griddle or fry pan. Spread zucchini mixture on each and top with the remaining four pieces of bread, buttered, with the butter side up. Heat over medium heat until the underside of the sandwich is golden brown, flip and cook the other side.
Here’s a recipe I’ve put in the newsletter in past years and have gotten good comments about it. So for the benefit of new members:
Roasted Potato, Cabbage, and Onion 1 head cabbage, wedged About a lb. potatoes, halved 1 onion 2 Tbsp. olive oil 1 Tbsp. butter ½ tsp. caraway seeds (optional) ½ tsp. salt Chopped parsley Heat oven to 400 degrees. In large bowl, combine all ingredients, except parsley. Spread in pan. Toast, gently stirring a couple times, until potatoes are golden brown and veggies are tender, about 35 minutes. Sprinkle with parsley. Good served with ham.
Well, we got through the green bean filming with IPTV last week! Glad that’s over! However, I did tell Michael that part of me hoped they had to do a retake— that’s the only way I can get him to help me pick beans! :-)
GoodEetens! from Michael and Darla at GoodEetens Produce Farm 1655 280th St., Everly, IA 712-348-1877 firstname.lastname@example.org
“Hope in God, who richly provides us with everything for our enjoyment.” — 1 Tim. 6:17 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
CSA Week # 7-- July 27, 2017
“The mind is like a garden, what you plant is what you grow. Be careful what you plant!” — quote found in an old church cookbook
What Michael and I have on our minds this week is how amazed and thankful we are that our gardens are producing so wonderfully, seemingly overnight! I like what Wendell Berry says about it: “And yet no leaf or grain is filled By work of ours; the field is tilled And left to grace. That we may reap, Great work is done while we’re asleep.” I have to admit that I worry more than I should at the beginning of the season— the harvest is never certain. But how abundantly we’ve been blessed! And especially now that I see the sweet corn is just about there! I did put a few ears in your box this week. They are on the light side, but the season goes by so swiftly that I wanted to make sure you got a good taste of it in your boxes. The heat we’ve been having will make it mature quickly! Look for more next week!
In your box this week: Cucumbers Zucchini Tomatoes Red onions Potatoes Beets Kohlrabi Sweet corn Basil (Basil should not be stored in the refrigerator, but put in a glass of water on your counter — the refrigerator turns it brown. It’s delicious used with any Italian or tomato dish, or chopped and added to fresh salads.)
Our cucumbers are looking really good this year! I put in some of the longer, salad cucumbers this week. These are my favorite. Cucumbers originated in India at least 3000 years ago. They are mentioned in the Bible as one of the foods eaten by the Israelites in Egypt. The Romans were probably responsible for spreading them all over Europe. It is believed that the Spanish explorers then introduced cucumber seed to the Native American farming tribes, who added them to the crops they were already growing. Cucumbers are low calorie and a good source of dietary fiber. They have a mild diuretic property and are a significant source of vitamin K, which has potential for strengthening bones and protecting against neuronal damage in the brain.
Our tomatoes and potatoes are producing abundantly too. There’s a good chance that you will be getting some every week for the rest of the season. As always, they will be in bags, on the table, outside the cooler. Go ahead, look in the bags and be choosy -- Michael puts a variety out. Some bags have smaller potatoes/tomatoes, and some larger, but all have equal value. If you are one of the 1st ones to pick up your box, the choice is yours!
Balsamic Cucumber Salad
1 large cucumber, sliced 1 tomato, chunked 1 medium red onion, thinly sliced ½ cup balsamic vinaigrette (See recipe below, or use your favorite.) ¾ cup crumbled feta cheese In a large bowl, combine cucumber, tomato, and onion. Add vinaigrette; toss to coat. Refrigerate, covered, until serving. Just before serving, stir in cheese.
Baked Parmesan Zucchini 2 zucchini, quartered lengthwise ¼ cup grated Parmesan ¼ tsp. each dried thyme, oregano, basil, and garlic powder Kosher salt and black pepper to taste. 1-2 Tbsp. olive oil Preheat oven to 350 degrees. I a large bowl, mix Parmesan, herbs, salt and pepper. Add Zucchini sticks and toss to coat. Lay on greased baking sheet. Drizzle with olive oil. Bake until tender. Then broil for 2-3 minutes, or until crisp and golden brown. Serve immediately.
Here’s another recipe I’ve put in the newsletter in past years and gotten good comments on. For the benefit of our new members, I’m putting it in again. On that note, if any of you has a recipe you would like to share, feel free to email it to me. I’m always looking for great new recipes for the newsletter!
Fresh Basil and Tomato Salad 1 or 2 ripe tomatoes 1 sweet onion Fresh basil, chopped 2/3 cup shredded mozzarella cheese ½ cup vinaigrette dressing Thinly slice tomatoes and onions, layer in a shallow dish with chopped basil leaves. Sprinkle cheese over top. Drizzle with desired amount of dressing.
Basic Vinaigrette ¾ cup olive oil ¼ cup balsamic or wine vinegar 1 Tbsp. Dijon mustard ¼ tsp salt 1/8 tsp. ground black pepper Whisk together all but oil. Drizzle oil in a thin stream, while continuing to whisk, until mixture is emulsified.
Most of you are very diligent about returning the previous weeks box for refilling the next week. We thank you! We do have a limited supply of extra boxes, so just a reminder to all to bring along that extra box or two that is in your way by your back door. :-)
Until next week, GoodEetens! from Michael and Darla at GoodEetens Produce Farm 1655 280th St., Everly, IA 712-348-1877 email@example.com
“Still other seed fell on good soil, where it produced a crop — a hundred, sixty or thirty times what was sown.” — Matthew 13:8
“Man should never be lower than it takes to dig taters or higher than it takes to pull corn.” — Elizabeth Hutcheson
Yes, we are in the season of “taters” and corn, and that’s exactly what we’ve been doing this week-- digging potatoes and pulling corn! Despite the heat and drought, things look wonderful! Michael takes care of the irrigation here at our Everly farm, and he’s doing a great job keeping up. Believe me, it’s been non-stop!
We put some really nice corn in your box this week. We hope you enjoy it! I love sweet corn! I eat it every day during the season. Michael is not nearly as excited about it as I am. That’s OK.— more for me! :-)
Scientists believe people living in central Mexico developed corn at least 7000 years ago. It was started from a wild grass, which looked very different from our corn today. The kernels were small and spaced far apart and did not have the sweetness of today’s sweet corn. From Mexico, corn spread north into the southwestern United States and south down the coast to Peru. About 1000 years ago, as Native Americans migrated north to the eastern woodlands of present day North America, they brought corn with them. When Europeans like Columbus made contact with people living in North and South America, corn was a major part of the diet of most native people. When Columbus "discovered" America, he also discovered corn. But up to this time, people living in Europe did not know about corn. To this day, I don’t know if sweet corn is quite the popular item in Europe as it is here in America. We have a friend from Germany who came to visit us a few years ago, right during sweet corn season. She was quite amused by my love of sweet corn. She considered corn to be something that was fed to animals. Oh, she was missing so much!
Corn is a good source of the antioxidant, ferulic acid. Several research studies suggest that ferulic acid plays a vital role in preventing cancers, aging, and inflammation in humans. Corm also contains good levels of some of the valuable B-complex group of vitamins. Further, it contains healthy amounts of some essential minerals like zinc, magnesium, copper, iron, and manganese.
In your box this week: Sweet corn Walla Walla onions Cucumbers Tomatoes Potatoes Cabbage Peppers (Peppers are just starting. I gave you an assortment: the yellow one is called “gypsy” and are very sweet sliced and eaten fresh, the green is the traditional bell pepper, and of course the jalapeno for a little zing!) Garlic
Sweet Corn Pancakes 2 Tbsp. butter ¾ cup fresh corn kernels 1/8 tsp. salt, plus more for sprinkling on corn 1 egg 1 ¼ cup buttermilk ¼ tsp. vanilla 1 Tbsp. sugar ¾ cup flour ¼ cup cornmeal 1 tsp. baking powder ½ tsp. soda Melt butter in a large cast iron skillet over medium heat. Add corn and saute for 4-5 minutes, until it begins to brown just slightly. Sprinkle with salt and set aside to cool.
Lightly beat egg in a large bowl, then whisk in buttermilk, corn, vanilla, and sugar. In a small bowl, whisk flour, cornmeal, baking powder, baking soda, and 1/8 tsp. salt. Stir dry ingredients into wet, mixing until just combined.
Reheat skillet and ladle in ¼ cup batter at a time, 2 inches apart. When pancakes have bubbles on top and are slightly dry around the edges, flip them over and cook them until golden brown underneath.
Summer Bounty Salad 6 cups vegetables (zucchini, cucumbers, broccoli, cabbage, carrots, onions..., chopped) 1 pepper, sliced thinly 2 tomatoes, diced 2/3 cup of your favorite dressing (Ranch is always my go-to!) Wash and prepare veggies. Combine all with salad dressing, stirring to coat. Cover and refrigerate1-3 hours to blend flavors.
You’ve probably noticed that we recycle lots of grocery bags to use for veggies in your box. We also use lots when we go to our markets. Some of you have picked up on that and have given us your extra sacks when you return your box. We appreciate that! So if the rest of you have extra bags floating around your house, we can use all you send our way! Thank you!
Summer is sailing by so quickly! The weeks speed by for Michael and me, so busy from sunrise to sunset. But we love growing veggies for you! We hope your summer is as rewarding for you as ours is for us!
Have a great week! GoodEetens! from Michael and Darla at GoodEetens Produce Farm 1655 280th St., Everly, IA 712-348-1877 firstname.lastname@example.org
“But blessed is the man who trusts in the Lord, whose confidence is in him. He will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.” — Jeremiah 17:7&8 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
CSA Week # 9-- Aug 10, 2017
"Sometimes since I've been in the garden I've looked up through the trees at the sky and I have had a strange feeling of being happy as if something was pushing and drawing in my chest and making me breathe fast. Magic is always pushing and drawing and making things out of nothing. Everything is made out of magic, leaves and trees, flowers and birds, badgers and foxes and squirrels and people. So it must be all around us. In this garden— in all the places." — Frances Hodgson Burnett, The Secret Garden
In your box this week: Yukon Gold potatoes Tomatoes Walla Walla onions Zucchini Cucumbers Peppers Carrots Parsley (Add parsley when you make your favorite potato salad!) Sweet corn— Michael and I like corn mixed in with cornbread batter. It adds a delicious sweetness to it.
You’ll notice that you have a different kind of potatoes in your box this week, Yukon Gold. Unlike some other potato varieties, the Yukon Gold can stand up to both dry heat and wet heat cooking methods. Its waxy moist flesh and sweet flavor make it ideal for boiling, baking and frying but these potatoes will also withstand grilling, pan frying, and roasting. One medium potato with skin provides 18% of the recommended daily value of potassium. Skin-on potatoes rank highest for foods with potassium (more than a banana!). Potassium is a mineral that is part of every body cell. It helps regulate fluids and mineral balance in and out of cells and in doing so, helps maintain normal blood pressure. Potassium is also vital for transmitting nerve impulses or signals, and in helping muscles contract. Potatoes also a good source for vitamins C & B6, iron, and fiber.
In 1536, Spanish conquistadors conquered Peru and discovered the potato growing there. They carried them back to Europe and eventually agriculturalists in Europe found potatoes easier to grow and cultivate than other staple crops, such as wheat and oats. Most importantly, it became known that potatoes contained most of the vitamins needed for sustenance, and they could be provided to nearly 10 people for each acre of land cultivated. In the 1840s a major outbreak of potato blight, a plant disease, swept through Europe, wiping out the potato crop in many countries. The Irish working class lived largely on potatoes and when the blight reached Ireland, their main staple food disappeared. This famine left many poverty-stricken families with no choice but to struggle to survive or emigrate out of Ireland. Over the course of the famine, almost one million people died from starvation or disease. Another one million people left Ireland, mostly for Canada and the United States. So dependent they were, on their valuable potato crop!
Baked Garlic Parmesan Potato Wedges 3-4 potatoes, sliced into wedges 2 Tbsp. olive oil 1 tsp. salt 1 tsp. garlic powder 1 tsp. Italian seasoning ½ cup shredded Parmesan cheese optional: parsley, ranch or blue cheese dressing for dipping
Preheat oven to 375 degrees. Lightly grease a large baking sheet and set aside. Place potato wedges in a large bowl. Drizzle with oil and toss to coat. In a small bowl whisk together salt, garlic powder, and Italian seasoning. Sprinkle potato wedges with the Parmesan cheese, tossing to coat, then sprinkle with the seasoning mixture. Place wedges on prepared baking sheet in a single layer Bake for 25-35 minutes until potatoes are fork tender. Sprinkle with freshly chopped parsley and serve with dressing for dipping.
Zucchini-Nut-Bread Cookie Sandwiches 1 cup flour 1 1/4 tsp. cinnamon ½ tsp. baking soda ½ tsp baking powder ¼ tsp. salt 1 ½ sticks butter, room temperature ½ cup sugar ½ cup packed brown sugar 1 egg ½ tsp. vanilla 1 cup finely grated zucchini 1 cup old fashioned rolled oats 8 ounces cream cheese 1 cup powdered sugar Preheat oven to 350 degrees. Sift first 5 ingredients, set aside. Beat 1 stick butter and the sugars until fluffy. Beat in egg and vanilla. Beat flour mixture into butter mixture. Mix in zucchini, oats, and walnuts. Refrigerate until firm, about 1 hour. Drop about 2 Tbsp. dough onto parchment-lined baking sheets, spacing about 2 inches apart. Bake until edges are golden, about 17 minutes. Let cool on a wire rack.
Beat together remaining ½ stick butter and powdered sugar until smooth. Spread 1 heaping Tbsp. filling onto the flat side of 1 cookie, and sandwich with another cookie. Repeat with remaining filling and cookies.
I hope you are enjoying the delicious tomatoes we are so lucky to have this year. I know many of you like to use them for BLTs, and some of you have asked us if we have any lettuce to go with them. Unfortunately, garden lettuce becomes bitter and bolts in the middle of our hot, humid, Iowa summers. I have suggested to customers that they use thinly sliced cucumbers on their BLTs, making them BCTs, I guess. Cucumbers have that same crispiness and juiciness that lettuce has and are very much in season this time of year. Give it a try!
“Midwesterners are ever consumed by two veggies come summer. I mean ADDICTED. Seriously in love with... willing to stand in a line 20 minutes long for... Tomatoes and sweet corn! — Katie Bishop, from PrairiEarth Farm Cookbook
We hope you fall into the same category! Along with delicious tomatoes this year, our sweet corn has turned out really great too! We tried planting a small, later plot, which is just getting mature now. We weren’t sure how it would turn out, but it seems every bit as sweet as the first planting! Hooray! (At least, that’s my response!)
In your box this week: Spaghetti squash Tomatoes Potatoes Red onions Beets Cucumbers Sweet Corn Green peppers Basil
You see that you have something new this week: spaghetti squash. The “spaghetti” name comes from the fact that when it is cooked, the flesh of the vegetable is long and stringy in appearance, like spaghetti. Even though most varieties of squash originated in the Americas, the spaghetti squash was developed in China in the 1800s. They actually grew it for fodder. In the 1930s, a Japanese seed company developed an improved strain and introduced it around the world as “vegetable spaghetti.” It rose in popularity in the U.S. in the 1970s, at first among the hippie counterculture, where it was touted as a healthy “natural” alternative to “processed” food. It eventually went mainstream. By the 1980’s, spaghetti squash had become fairly well known and common throughout the US.
Spaghetti squash is a low-carb alternative to regular spaghetti. It is rich in the B vitamins, riboflavin, niacin, and thiamin, which promote optimal cellular function. Another reason to consume spaghetti squash is for its omega-3 and omega-6 fats content. Omega-3 fats are associated with the prevention of inflammation, which may cause heart disease, arthritis, and certain types of cancer. On the other hand, omega-6 fats are linked to proper brain function. It is critical to maintain the ideal 1:1 ratio of these fats.
The squash is usually cut in half lengthwise, seeds scooped out, then turned upside down on a baking dish, and baked at 350 degrees, until tender. The flesh can then be “stringed” with a fork. It can be eaten like regular spaghetti, with your favorite sauce. Here’s another way to eat it:
Spaghetti Squash 1 1 spaghetti squash, halved lengthwise and seeded (The variety we grow are smaller than average, so you may want to use two squashes.)
2 Tbsp. oil 1 onion, chopped 1 clove garlic, minced 1 ½ cups chopped tomatoes ¾ cup crumbled feta cheese, or ½ cup grated Parmesan cheese 3 Tbsp. sliced black olives 2 Tbsp. chopped fresh basil Lightly grease a baking sheet. Place squash with cut sides down on prepared sheet, and bake 30 minutes in a 350 degree oven, or until a sharp knife can be easily inserted. Remove squash from oven and set aside to cool enough to be easily handled. Meanwhile, heat oil in a skillet over medium heat. Cook and stir onions until tender. Add garlic; cook and stir until fragrant, 2-3 minutes. Stir in tomatoes and cook until tomatoes are warmed through. Scoop out the stringy squash and place in a medium bowl. Toss with the vegetables, cheese, olives, and basil. Serve warm.
Roasted Beets with Feta 3 or 4 beets ¼ cup minced onion 2 Tbsp. minced parsley 2 Tbsp. olive oil 2 Tbsp. balsamic vinegar Salt and pepper to taste ¼ cup crumbled feta cheese Preheat oven to 400 degrees. Wrap each beet individually in aluminum foil, and place onto a baking sheet. Bake until easily pierced with a fork, 45 minutes to 1 hour. Remove from oven and allow to cool until you can handle them. Peel and cut into ¼ inch slices. While beets are roasting, whisk together onion, parsley, vinegar, salt and pepper, and set aside. Place warm, sliced beets in serving dish, pour vinaigrette over the beets, and sprinkle with feta cheese before serving.
Some of you have had friends pick up and enjoy your box, if you happen to be gone on vacation, etc. that week. If you would like to have the newsletter you missed, just text, call, or email me, and I can print out another one for you. I’ll pin it on the bulletin board with your name on it. Or, this year, I have been posting the newsletters on our website, www.goodeetens.weebly.com, under the tab, CSA. You can read them there also. Otherwise it’s no problem for me to print them out for you.
Also, just to let you know: if you want to purchase more or other veggies when you pick up your box, we can easily accommodate. It might be best to call or text, to make sure we are around to help you. That goes for anytime during the week too!
The eclipse is coming up in a few days! Our kids are all trekking down to Nebraska to see the total eclipse. Michael and I are figuring we’ll be in awe plenty enough, while we work in the garden right here! Whatever you do, have a fun, safe experience!
“You will eat the fruits of your labor; blessings and prosperity will be yours.” — Psalm 128:2 ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
CSA Week # 11-- Aug 24, 2017
“Toward the end of August I begin to dream about fall...the air will get cold and the leaves begin to turn. Everything will quiet down...the end of August I get nostalgic for what’s to come, for the quiet time... calm, all those things summer doesn’t have... the last of the garden soon will be harvested, and then there will be nothing left to do but watch fall play itself out, the earth freeze, winter come.” from the poem, Toward the End of August, by David Budbill
I read this poem this week and it struck a note in me. As much as I love summer and gardening, by the end of August, I am feeling a bit weary and ready for a rest! During the growing season, we barely have a moment to stop and think! It is nice to have a little breather coming down the road in another month or two. But then, in the dead of winter, when the seed catalogs begin arriving, my spirit has been restored, and I’m “chomping at the bit”, ready to plunge my hands into the soil and start growing things again!
In your box this week: Acorn squash Eggplant — Many people slice, bread, and fry eggplant in butter. It is also delicious sliced, browned, then baked with tomato sauce and cheese. Another tasty way to eat it is to grill the slices of eggplant, then quarter them and put them on top of your favorite homemade pizza. This adds a yummy grilled flavor to the pizza! Sweet peppers Cabbage Garlic Onions Tomatoes Potatoes
You’ll see you have a touch of fall in your box this week:acorn squash. Most people simply cut the squash in half the long way, scoop out the seeds, put cut-side down on a baking tray, the cavity filled with butter and brown sugar, or maple syrup, covered with foil or a lid (optional), and baked in a 350 degrees oven for about an hour, or until the flesh is tender.
Acorn squash are indigenous to the western hemisphere, so they were not known to Europeans until after the voyages of Columbus. The acorn squash probably originated in Mexico and Central America. At first, only the seeds were eaten, as the flesh was considered too hard to be of value. At the time, the flesh was much thinner. Through the years, the North American Native Americans, by selection, developed more fleshy squashes. It is ironic that today, the flesh is valued, while the seeds are very often thrown away. However, squash seedscan be roasted and eaten in the same way that pumpkin seeds are eaten. Just roast on a baking sheet with a little butter or oil until lightly browned. Then sprinkle with a bit of salt. Eat as a nutritious snack!
Acorn squash is very nutrient-dense for its size. It is rich in dietary fiber, while also being very low in saturated fat, cholesterol, and sodium. Acorn squash has significant levels of vitamin A (Cataracts and macular degeneration of the eye can be prevented with proper intake of vitamin A.), vitamin C, and the B-family of vitamins. It’s range of minerals include potassium, magnesium, manganese, iron, copper, phosphorous, and calcium.
As you can probably guess, the potato crop has been good again this year, so we’ve been giving you some every week. Here are a couple recipes for different ways to enjoy them:
Potato-Tomato Gratin 1 Tbsp. olive oil
1 onion, sliced thinly 1 garlic clove, minced 2 Tbsp. water ¼ cup pitted black olives, chopped Approximately 2 cups sliced tomatoes About 2 cups thinly sliced potatoes Salt and pepper 1 tsp. dried thyme 1 cup shredded Swiss cheese (or your favorite kind) Saute onions in oil in skillet until lightly browned and tender. Add garlic, and continue to cook about 30 seconds. Add water and cook until nearly evaporated, about 2 minutes. Stir in olives; set aside. Grease a square baking dish. Shingle half the tomatoes, then half the potato slices. Sprinkle with ¼ tsp. salt, 1/8 tsp. pepper, and ½ tsp. thyme, then onion mixture. Shingle remaining potatoes over onions. Shingle remaining tomatoes over potatoes. Sprinkle remaining ½ tsp. thyme, ¼ tsp. salt, 1/8 tsp. pepper over top. Bake, uncovered, for 1 hour, at 400 degrees. Sprinkle with cheese and continue to bake until cheese is browned and bubbly, about 20 minutes longer. Cool for 20 minutes before serving.
I got the following recipe from my daughter, Sophia, in Wisconsin. She and her husband have a beautiful garden! They are also going to bless us with our first grandchild this coming February! Hooray!!!!
Potato Salad with Mustard Vinaigrette 2 lbs. potatoes, cubed 3 Tbsp. olive oil 2 Tbsp. red wine vinegar 1 Tbsp. Dijon mustard Salt and pepper 14 cup thinly sliced onion Boil potatoes until tender. Drain. Cool. Mix other ingredients, except onions. Toss with potatoes. Add onions. Serve right away or at room temp.
What a lovely rain we had on the day of the eclipse this week! After so much hot and dry this summer, it’s made everything look fresh and green again. Enjoy this last week of August!
“How hard the heart tugs at the end of summer, and longs to haul it in when it flies out of hand.” — from Absolute September” by: Mary Jo Salter
I have to admit the above quote seems somewhat of a contradiction to the quote from last week, musing about the coming of winter and a little rest. But, when it comes right down to it, it is hard to see much of the beauty around us disappear with the 1st frost of September, despite the desire for a little down-time. Hasn’t it been a great season? — Even with so little rain and extreme temperatures. We have very much enjoyed growing healthy veggies/fruits for you in 2017!
In your box: Sweet potatoes A pie pumpkin (This can be baked and used for pie, etc., or used for decor.) Tomatoes (Haven’t they been great this year?!) Potatoes Onions (We are giving you some “keeper” onions, not the sweet Walla Walla. These are full-flavored, with some bite!) Red cabbage (Red cabbage can be use in the same way as green, raw or cooked, providing even more nutrition and anti-oxidants with its red color!) Green peppers Cantaloupe Raspberries
I dug some sweet potatoes a little early this week, because I wanted to get some in your boxes before the season is over. Some may be a little less than perfectly shaped, but they are none-the-less packed with nutrition and yummy flavor. Sweet potatoes are an excellent source of vitamin A, vitamin C and potassium. They are also a decent source of many other vitamins and minerals. The sweet potato helps to balance blood sugar in diabetics. Research shows that sweet potatoes contain adiponectin, which tends to improve metabolism and insulin regulation. Unlike other starchy vegetables, sweet potatoes are considered to be an “anti-diabetic food.” Sweet potatoes were grown in Peru as early as 750 B.C. The Native Americans were growing them when Columbus arrived in 1492. This native plant became a main source of food for early settlers and for soldiers during the Revolutionary War. Sweet potatoes are often confused with yams, but yams are large starchy roots grown in Africa and Asia.
Unlike regular potatoes, sweet potatoes should not be stored in a cool place. Just keep them in a regularly heated room. In fact, when we dig all of them and want to keep them for storage, we cure them in our warm, non-air-conditioned upstairs, which may get to 80 degrees. For storage, they need to be cured at that warm temperature for 2 weeks. Because of this, we are often eating sweet potatoes well into March!
I love sweet potatoes!— just scrubbed (Don’t peel them— the skin has great fiber and nutrients!), chunked up into a casserole dish, sprinkled with a little brown sugar over, lid on, and microwaved until tender. They are also very delicious made into French fry-type sticks, and baked with a little olive oil and salt on a tray, in a hot oven, to make sweet potato fries.
Sweet and Sour Red Cabbage 2 Tbsp. olive oil 2 cloves garlic, minced 1 small head red cabbage, thinly slice, about 4 cups Coarse salt and freshly ground pepper 2 Tbsp. red wine vinegar ¼ cup golden raisins ¼ cup shelled pistachios (or your favorite nut) Heat a large skillet. Add oil and garlic, cook, stirring, for 30 seconds. Stir in cabbage and season with salt. Add ¼ cup water, cover, and simmer until cabbage is tender, about 7 minutes. Increase heat and add vinegar and raisins; cook, stirring, until most of the liquid has evaporated and raisins are plump, about 2 minutes. Stir in nuts and season with pepper.
Pumpkin Bread 1 ¾ cup pumpkin puree ½ cup vegetable oil 3 eggs 1 ½ cups sugar 1 ½ tsp. baking powder ¾ tsp. baking soda ¾ tsp. salt ¾ tsp. cinnamon ¼ tsp. nutmeg ¼ tsp. ginger 2 pinches cloves 2 ¼ cups flour In large bowl, whisk pumpkin, oil, eggs, and sugar until smooth. Mix remaining dry ingredients in separate bowl, then add to wet ingredients, stirring just until mixed. Pour batter into a greased 6-cup loaf pan. In small bowl, mix and additional 1 Tbsp. sugar and 1 tsp. cinnamon. Sprinkle over top of batter in pan. Bake bread for 65 to 75 minutes until a tester poked into center comes out clean. Cool in pan for 10 minutes before removing.
With this final box of the season, Michael and I thank you all for your support, making it a wonderful 2017 growing season! We will still be going to markets through the end of September. Check our website for the times and locations. Or, give us a call or text to stop at the farm and pick up more veggies you may need! Remember to keep eating vegetables! According to the American Institute for Cancer Research, if everyone in the U.S. ate at least five servings of vegetables and fruit a day, cancer rates could fall by as much as 20%!