July 12th, 2012

MIXED GREENS:  This is an excellent way to sneak vitamins and minerals into every meal.  Using mixed greens versus a romaine or ice berg lettuce has vast benefits.  Each different variety of green brings different vitamins and minerals to the table and kids won’t be able to tell they are eating something good for them when it is covered in ranch.  Salad greens will keep longer if they are not washed so only wash what you are going to use.  They will last longer if you place a damp paper towel in the bag with greens and store in the fridge.

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.

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. 

BLACK OR SPANISH RADISHES: These radishes are more like turnips and other large radishes such as daikons.  We plant them early in the spring and again mid-summer for fall.  They are popular in Europe and Russia, but not much known in the US.
They are quite pungent--with a horseradish type bite.  If they are too strong for you, salt and soak to draw out the peppery flavor; or you can steam for 5 to 10 min or bake with other vegetables. They are good in stews and soups with other veggies.
Grate or slice, eat raw or cooked. If you are slicing them to saute or braise, you don't need to peel.  Just scrub well.
A cooked recipe we like:grate with a bit of onion, salt them and squeeze out the excess moisture, mix some flour and an egg--add a pinch of baking powder--mix together and fry into pancakes/fritters.  A raw recipe we like: grate with a green scallion, some carrot, and a diced cuke.  Mix together with sour cream (not mayo).  Adjust the tang by adjusting the proportions of veggies.  Try adding other ingredients too--sunflower seeds, raisins, shredded cheese.  Use as a salad or slather on bread and crackers.

Mizuna: It is an Asian green with a slight peppery flavor.  It is extremely cold resistant and one of the heartiest greens there is.  It has been used in Asian cuisine since ancient times but is now also used as a decorative leaf in gardens.  It grows very fast and has a nice dark green serrated leaf that makes a nice border for any flower garden.

Everyone will also receive cilantro and basil.

July 7th, 2012

Zucchini:  Zucchini is a type of 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.

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.

Mizuna: It is an Asian green with a slight peppery flavor.  It is extremely cold resistant and one of the heartiest greens there is.  It has been used in Asian cuisine since ancient times but is now also used as a decorative leaf in gardens.  It grows very fast and has a nice dark green serrated leaf that makes a nice border for any flower garden.

Onions: Harvested for their taste, they are milder than most onions. They may be cooked or used raw as a part of salads or Asian recipes. Diced scallions are used in soup, noodle and seafood dishes, as well as sandwiches, curries or as part of a stir fry. Scallions are very low in calories; 100 g of fresh leaves provide just 31 calories. Nonetheless, they contain many noteworthy flavonoid anti-oxidants, plant fiber, minerals, and vitamins that have proven health benefits.





There will be other veggies for everyone but will be divided up.  Carrots, a new crop of peas, and tomatoes are all just starting.  Everyone will eventually get some of all the veggies, since the last few weeks of weather have been so weird it is taking a while for the veggies to get going.