CSA for January 15th includes:
CARROTS
LEEKS
BUTTERNUT SQUASH
BUNCHED SPINACH
RED LEAF LETTUCE
SATSUMA MANDERINES from GLEN ANNIE ORGANICS
RED BEETS
SUGAR SNAP PEAS
MIXED CHERRY TOMATOES
RED CHARD
BIG BOX ADD: CARROTS, GREEN LEAF LETTUCE, CILANTRO, RED TOMATOES, YELLOW BELL PEPPERS
*I’m traveling in Todos Santos this week and have had the opportunity to speak with some locals about a new CSA here in this small town in Mexico. It’s not uncommon to find fennel tops and broccoli greens as an item in the share. Organic produce is an up and coming thing here and it’s not always easy to find. I feel extra lucky this week for our beautiful greens. Check out some healthful tips from Dani Rhoades, our local nutritionist.
Tis the season, leafy greens are in abundance! And no one can ever have enough of these nutrition heroes! Leafy greens, such as spinach and chard as you will find in your box this week supply ample nutrition for cleansing, nourishing and building bodily systems. Spinach supplies loads of beta-carotene and lutein, powerful antioxidants that both contribute largely to eye health. Chard supplies Vitamin A and C both critical nutrients to support a healthy immune system. Spinach and chard are both excellent sources of minerals, especially magnesium, potassium, calcium and iron. By lightly cooking these greens down your body will actually be able to absorb these minerals more readily so do not be afraid to cook your greens! Both of these greens also contain plentiful fibers helping everything move along the digestive tract smoothly and efficient. Greens also supply chlorophyll which directly cleanses the body and helps aid in the detoxifying process. No excuse to not eat your greens!
By Dani Rhoades, NC, www.wholesomepractices.com
Sources: Bauman College Texts
Butternut, Spinach and Leek Soup
Ingredients:
1 medium butternut squash
4 teaspoons olive oil
3 garlic cloves, minced
2 large leeks, thinly sliced
1 bunch spinach (or about 2 cups)
3 cups vegetable stock (or low sodium chicken broth)
2 cups water
1 cup cooked white beans (optional)
sea salt and ground pepper to taste)
Directions:
1.Preheat oven to 350-400 degrees F. Cut squash in half and place onto an ungreased baking sheet, face down. Bake, uncovered, approximately 45 minutes or until tender.
2.Heat oil in a large saucepan over medium-high heat. Add leek and garlic; sauté 5 minutes or until tender. At the same time, remove skin and seeds from squash, and cut into chunks.
3.Place squash and leek mixture in a food processor in batches, dividing the spinach, stock and water between each. Process until smooth and return to pot. Stir in beans, if using, and add sea salt and pepper to taste.
(Recipe from Fit and Frugal)
Chard Pie
(Most pies are baked in an oven, but this recipe is quickly prepared on the stove top. Serve with tomatoes and freshly baked bread for a simple wholesome green-food meal fresh from your weekly CSA box.)
Ingredients:
8 cups thinly chopped or ribboned chard
1/2 cup thinly sliced green onions (or leeks)
1/2 cup whole wheat pastry or corn flour
3 eggs or substitute 3/4 cup well mashed tofu for a vegan version
2 tablespoons nutritional yeast
2 tablespoons minced shallots
1 tablespoon minced garlic
1/2 teaspoon sea salt
Freshly ground pepper, to taste
2 tablespoons olive oil, divided
2 tablespoons Ghee or vegetable oil, divided
Directions:
In a large mixing bowl, mix together the chard and green onions, add the flour and toss to continue. In a separate bowl, whisk together the eggs or tofu, yeast, shallots, garlic, salt, and pepper. Mix the egg or tofu mixture evenly into the chard, massaging the mass with your hands.
In a well seasoned 10-inch cast-iron skillet, heat 1 tablespoon olive oil and 1 tablespoon Ghee, making sure to coat the bottom and sides evenly. Place the chard mixture into the greased skillet and gently press to smooth the top. Cover and cook over medium-low heat for 8-10 minutes or until bottom browns.
Remove from the heat and run a knife around the outside of the pie to loosen the edges. Lay a flat baking sheet on top of the skillet and with a couple of thick hot-pads, carefully invert the pie onto the tray and remove the skillet. Put the remaining oil and Ghee into the hot skillet and carefully slide the pie back in, with the uncooked side down. Cover and cook an additional 6-8 minutes or until the pie has set and the veggies are completely cooked. Cut chard pie into wedges and serve hot.
(This recipe comes from my dear friend and food revolutionist Robin Burnside! Currently residing in Baja, Mexico and Big Sur, California. She is the author of The Homesteaders Kitchen, Recipes from Farm to Table. Check her out here.)
January 15th JUICE FEAST Contains:
CARROTS
BAGGED SPINACH
RED LEAF LETTUCE
RED BEETS
RED CHARD
DANDELION GREENS
CILANTRO/PARSLEY
CELERY
LACINATO KALE
FENNEL
*We are having problems sourcing local organic apples. Fairhill farms was our source and recently gave up their organic license. We are currently looking for a replacement and hope to have a steady source soon.
Juicing is one of the best things you can do for your body. It provides your body with a concentrated source of vitamins and minerals in a highly absorbable form. You get a hefty dose of vegetables and fruit and all their valuable micronutrients down to the very last drop because the process of juicing makes them so easily assimilated by the body. Not only that, but a freshly pressed juice in the morning can be easier on your digestive system and a good way to start the day off with a nutrient-dense drink. Check out what Dani Rhoades, our local nutritionist has to say about the powers of celery.
Juicing in general has incredible benefits such as cleansing, giving the digestive system a rest, immediate absorption of minerals and more! But certain vegetables add an even greater healing effect and can be therapeutically used to help aid people with certain conditions. Celery in particular is a superstar for heart health! Celery contains high amounts of potassium in comparison to sodium. High amounts of sodium and low amounts of potassium lead to hypertension which is correlated with heart disease. Consuming just 4 pieces of celery or better yet a half a cup of celery juice works wonders to lower blood pressure by pouring potassium directly into your cells! In our stressful world we could all use a little help in lowering our blood pressure and who knew juicing celery was so effective!
By Dani Rhoades, NC, www.wholesomepractices.com
Sources: Bauman College Texts
Green Lemonade Juice
(The combination of fennel, celery and parsley can be helpful for water retention as they have a mild diuretic effect. Celery has both sodium and potassium and is particularly good at replenishing lost minerals. Mint is a good digestive aid as is fennel which has a slightly sweet and mild anise flavor. Parsley is a powerhouse vegetable when it comes to juicing, it’s is high in vitamin C and is considered an immune booster.)
Ingredients:
1 small head of fennel or 1/2 a large one
2 stalks of celery
1 handful of mint
1 bunch flat leaf parsley
1/2 tart green apple like a granny smith
2 small lemons, (peeling is optional)
Directions:
1.Put all ingredients through a juicer.
2.Stir, and drink immediately.
Recipe Gourmande In the Kitchen
Drink Your Greens Smoothie
(Features a trio of nutrient packed greens (kale, chard and parsley) paired with sweet pineapple and punctuated with a squeeze of lemon juice for tartness. Coconut milk supplies the creaminess along with a dose of healthy fat for optimum vitamin and mineral assimilation. The pineapple does double duty, providing a natural source of sweetness along with bromelain an enzyme that helps with digestion and inflammation.)
Ingredients:
1 cup fresh or frozen pineapple
3 to 4 large kale leaves preferably Lacinato also known as dinosaur kale (spine and stems removed and torn into pieces)
3 large chard leaves (spine and stems removed and torn into pieces)
1 handful of flat parsley, stems removed
The juice of ½ a lemon
1 cup coconut milk
1/2 cup ice
Optional Smoothie Boosts:
•For Extra Fiber: 1 Tablespoon chia seeds
•For Extra Protein: 1 scoop of your favorite unflavored protein powder or
•2 Tablespoons hemp seeds or
•For Extra Energy: 1 teaspoon of matcha green tea
Directions:
1.Combine all ingredients including whichever smoothie boosts you are using in a blender and blend on high until creamy and smooth.
2.Serve immediately.