July 19th, 2012

 BEANS: They are high in protein which makes them a staple for most vegetarians.  They can be dried and used for soups or eaten raw.  Beans retain more nutrients when they are cooked uncut.  They are highly perishable, but to prolong their shelf life store in fridge in a paper bag. Dried beans however can be stored for years…but you will want to use them sooner. 

 SUMMER SQUASH:  Summer squash is a very fast growing vegetable; once it starts, one plant can produce a lot of squash.  It is about 94 percent and very low in calories; it is a great source of vitamin A and C as well as potassium and calcium.  It is easily digested; nourishing and can replace lost fluids; which is perfect for the middle of summer when you are losing a lot of fluids.

PEPPERS:  They are native to South and Central America; following Columbus’s voyage they quickly spread through Europe.  Capsaicin is the chemical that gives peppers the heat; they range from habenaro which are really hot to bell peppers which have almost no heat at all.  Peppers are nutritionally significant; they contain vitamins A, C, and E.  Peppers can be enjoyed raw, cooked and are easily preserved by drying. 

SWISS CHARD:  Indigenous to the Mediterranean; it has gone through periods of popularity and disdain.  It is slowly regaining popularity as the latest super food. It is high in vitamin C, E, A, and minerals like iron and calcium. Chard can be eaten raw in salads or cooked in stir-fries.  Try it chopped finely in your morning eggs.  Chard is a great thing to freeze and add to your winter soups; just blanch for 3-4 minutes, drain and bag it up.  Like all other greens it should be stored in the refrigerator wrapped in a damp towel.

KALE:  Oldest member of the cabbage family and was a favorite in ancient Rome.  The largest consumer of kale in this country is Pizza Hut…not for eating; it is only used to decorate their salad bars.  It is a vastly superior to most vegetables nutritionally.  It has the highest protein content of all cultivated vegetables; it also contains high levels of vitamin A,C , B, and calcium.  IT can be eaten raw or cooked; great in salads or stir-frys.  Wrap in damp towel in plastic bag in fridge.

TURNIPS:  They are ancient and used globally!  A nutritional root vegetable that is an excellent source of vitamins A, C, and B complex, as well as potassium, magnesium, and calcium.  They are also believed to prevent cancer…so eat up.  

TOMATOES:  The word tomato derives from the ancient Mayan word “xtomatl”.  Tomatoes which are native to Peru were not introduced to Europe until the 16^th century.  The tomato is now widely used across the world.  You should enjoy the tomatoes while they are in season; they are very cold sensitive and will be done growing by fall. 

You can also expect eggs this week

 

We have really nice amounts of basil if anyone wants to make a big batch of pesto...

also have cilantro…