Your box 8-15-14

Week 6, August 15

Both boxes have: Leeks, Nash’s red kale, bulk cylinder or golden beets, basil
The Small box also has: Diana fava beans, curly parsley, juice carrots
The Standard box also has: Lemon cucumbers, red chard, sugar snap peas, globe artichokes, broccoli

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Quick note—

Small box members should check last week’s newsletter for tips on how to clean, soak and prepare Diana fava beans. These beans are nutritional powerhouses and one of the best sources of vegetable protein you can find. If you don’t still have last week’s newsletter, check out our new Farm Share Blog or nashsorganicproduce.com.

Weed Exchange

Do you have a friend or neighbor who might be interested in exchanging their time weeding for farm fresh veggies?  Please pass the word about our Weeding Work Exchange Program. The details are online at Nash’s website. After a brief orientation, weeders can come and go on their own time.

How to Clean Leeks

Leeks are related to garlic and onions, but have a unique flavor all their own. Don’t believe recipes that claim you can only use the white part of the leek. Nash’s organic leeks are sweet and tender from white root to green tip. If you find cutting the upper part of the green leaves difficult, discard just the outer ones and use the tender inner ones.

Because of the way leeks grow, dirt sometimes gets in between the layers. Slice the leek lengthwise and pull it open under running water. Let the water get into all the layers to flush out any dirt particles.

Leeks go incredibly well with chicken, veggies  and eggs (think quiche!), and also partner beautifully with mushrooms. Potato-leek soup is a classic, but how about roasted cauliflower-leek soup? Check  our  Recipe Blog for more leek recipes.

Cylinder Beets

Bred for restaurant and canning kitchens, cylinder beets are ideal grated raw on salads, in juices, as quick refrigerator pickles, roasted, and in soups. You can also cut them lengthwise  and steam until al dente, and finish them on the grill.

Lemon Cucumbers

These fist-sized cukes don’t have a lemon taste, but their outside lemony color might fool your eyes so your imagination tastes something lemony! They are milder than regular cucumbers and a perfect single serving. They don’t get bitter as they mature, and the skins are so thin, you don’t need to peel them.

Sugar Snap Peas

These wonderful scions of summer have edible pods. Just pull the string on the side and eat them raw. They are great for dipping in Fava Bean Hummus.

sugar snap peas

Chilled Sugar Snap Pea Soup

Baby Artichokes

The baby artichokes in your box this week were seeded in the greenhouse in March in 4-inch pots, and transplanted into the Wilson field in mid-May. These perennial plants have taken off in the warm weather and are pumping out baby chokes a few weeks sooner than we expected this summer!

Baby artichokes don’t have that thistley fuzz in their center like the bigger globe artichokes do, but the best part is still the heart. Steam them for about 10 minutes, or until you can easily pull off one of the outer leaves. You can also trim the top 1/2″ of the choke, slice them in half and pan sauté them with white wine and fresh herbs. Or steam them until they are al dente and finish them up on the grill, halved and drizzled with marinade. The stems on these little chokes are delicious, too!

You can add the cooked stems and hearts to a salad with tomatoes, olive oil and mozzarella, or cut them up to put on a pizza.

Eating artichokes may take a little work, but the nutrients, minerals, and phytochemicals found in this extraordinary vegetable are well worth it. Amazingly, the leaves are actually the source of a vast majority of the health benefits!

Artichokes help protect us against many diseases, including cancer, heart disease, liver dysfunction, high cholesterol, and diabetes. And they’re fun to eat!

artichoke

Artichoke Dipping Sauces

Your box 8-1-14

Week 4, August 1

Both boxes have: Baby dill, Red Russian kale, rainbow carrots, spinach, green onions
The Small box also has: Zucchini, edible flowers, garlic
The Standard box also has: Green beans, green cabbage, cherry tomatoes, Italian parsley, cucumber

Green Beans

Green beans are a vegetable that even a lot of picky kids like, maybe because they are fun to play with. Studies have shown that they contain impressive amounts of carotenoids, important antioxidents usually associated with carrots and tomatoes. We don’t see these carotenoids because of the beans’ concentrated chlorophyll content. Green beans also provide the mineral silicon, very important for bone health and for healthy formation of connective tissue.

Check the Recipe Blog for a Fresh Green Bean Saute Recipe.

Zucchini

Zucchini is very low in calories, with only 17 calories per 100 g, and it has no saturated fats or cholesterol. Always eat it unpeeled because the peel has dietary fiber that helps reduce constipation and offers some protection against colon cancers.

Zucchini is a good source of potassium, and also has vitamin C and moderate levels of the B-complex group of vitamins, plus minerals like iron, manganese, phosphorus, and zinc.

Check the Recipe Blog for a recipe for Zucchini Chips

Edible Flowers

nasturtiums

Flowers are a distinct part of cuisines in many parts of the world, especially in Asia. The Italians love to use squash blossoms and in India, rose petals figure prominently. Flowers may not be as nutritious as veggies, but something beautiful and delicate to the eye can be just as beneficial!

Not all flowers are edible, of course. If you are on the lookout for edible ones, take a look at http://www.treehugger.com/green-food/42-flowers-you-can-eat.html for tips and a list. They recommend NOT eating flowers from a florist because they will have been treated with chemicals. Roadside blooms have dust and auto exhaust on them. But if you have grown them yourself, or know the source, they can add whimsy and delight to any meal.

Keep your edible flowers fresh by placing them on moist paper towels and refrigerate in an airtight container. They will last several days. If they do go limp, ice water may help revitalize them.