About Leeks

Leeks add wonderful flavor to all sorts of tasty recipes.

In ancient Greece and Rome, it was thought that leeks had a beneficial effect on the throat, and it is said that the Roman Emperor Nero ate leeks every day to make his voice stronger.

Leeks, like their allium family members, have sulphur-containing compounds that support our antioxidant and detoxification systems. They also contain a flavonoid (phytochemical) called kaempferol which has been shown to protect our blood vessel linings from damage (which can help to prevent plaque formation as plaque is how our body responds to damage in our blood vessel lining).

Leeks are high in vitmain K, which is an important vitamin for blood coagulation and bone health. Vitamin K is a fat-soluble vitamin (along with A, D, and E), so be sure to cook those leeks in just enough of your choice of butter or oil. Leeks also provide us with a bioavailable (‘packaged’ and ready for our bodies to use) form of folate. Folate is an essential vitamin for our brain development and function. The US started to fortify the food supply with folic acid (the synthetic version of folate) because an inadequate intake of this vitamin in pregnant mothers can cause neural tube defects in their children. The number of babies born with neural tube defects was reduced after the fortification policy.

To get those lovely sweet white sections of the leek, we hill our nutrient dense soil around the base of the crop, which means sometimes some of that nutrient rich soil gets into your kitchen inside leeks’ layers. To get rid of the grit follow these prep steps: Chop the root base off, and then slice the leek in half lengthwise. Run water through each half of the leek to rinse out any soil. You can cut the halves into quarters and repeat if there is a lot of soil.

The green portion of Nash’s leeks are also tender and edible. If you feel they are too tough, cut off those portions and add them to soups for additional delicious flavor.

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Posted on March 12, 2015

About Nash’s Root Medley

Explore the rainbow of Nash’s root medley: carrots, beets, parsnips, rutabagas, sunchokes and potatoes might find their way into your bag!

Root vegetables each offer their unique nutrition profiles, but all of them are packed with nutritional benefits because of the extended time they spend in the rich, prime, alluvial soils of the Dungeness Valley. The more nutrient-rich the soil they are grown in, the more nutrient-packed these powerhouses will be.

The root medley is a great way to have an easy, colorful, and nourishing vegetable option for your winter dinner. Wrap roots loosely in a plastic bag and they will last for a few weeks in your fridge. However, potatoes are best stored in a cool, dry, and dark place.

According to food energetics, root vegetables provide a grounding and relaxed energy. Another huge plus: no need to peel these root vegetables, because most of the nutrients are held near the skin. Just use a brush to scrub them clean.

Here’s our favorite way to enjoy all those wonderful flavors:

Roasted Root Veggies

Preheat the oven to 375 degrees. Slice beets, potatoes, rutabagas, and sunchokes to half-inch cubes and slice the carrots and parsnips to half-inch rounds.

Place all vegetables into a casserole dish and drizzle with olive oil or melted butter. (You may need a second dish. You want your vegetables to be all in one layer to cook evenly.) Sprinkle with any herbs or spices of your choosing and mix to ensure oil or butter covers all roots. Cover your dish with with a lid or tin foil if you desire vegetables that will be more moist and tender. Leave your dish uncovered if you like crisp veggies.

Roast until fork tender, about 40-50 minutes.

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Posted on March 3, 2015

About Nash’s Triticale Berries

Use triticale in place of rice or in salads for healthy, satisfying nutrition!

Triticale is a hybrid cross between wheat and rye grains. Rye has always been a hearty crop, able to withstand rough conditions such as poor soil, flooding, and drought. The grain also grows rapidly. The triticale hybrid was developed just over a century ago to capitalize on the unique nutritional benefits and hearty growing characteristics of rye blended with the desirable characteristics of wheat for bread making. It is better at reducing soil erosion and can capture excess soil nitrogen more readily than just wheat or rye.

Rye is a rich and versatile source of dietary fiber, especially a type of fiber called arabinoxylan, which is also known for its high antioxidant activity. Research indicates that consuming whole grain rye has many benefits including: improved bowel health, better blood sugar control and reduced risk of type-2 diabetes, as well as overall weight management and an improved satiety (feeling full longer after eating). So, this handy little hybrid grain is good for you and the planet, and still offers you the characteristics of wheat and wheat products that you’ve grown to love.

Get more information about triticale from The Whole Grain Council.

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Posted on March 3, 2015

About Nash’s Dried Diana Fava Beans

Diana fava beans are a huge nutrition boost!

Fava beans are very high in protein and energy, like other beans and lentils. These beans also have lots of antioxidants, vitamins, minerals, and plant-sterols.

They are a very rich source of dietary fiber for normal elimination. Dietary fiber helps to protect the mucous membrane of the colon by decreasing its exposure time to toxic substances as well as by binding to cancer-causing chemicals in the colon.

In addition, fava beans are an excellent source of minerals like iron, copper, manganese, calcium, and magnesium. Favas are one of the highest plant sources of potassium. Potassium is an important electrolyte of cell and body fluids. It helps counter the effects of sodium on heart and blood pressure.

Thoroughly rinse and inspect Diana fava beans, picking out small dirt clods or damaged beans that made it through our seed cleaner. Soak 1 part beans in 2 parts water for 6+ hours; they will double in size. Strain, rinse and combine 1 part soaked beans in 2 parts fresh water. Bring to a boil and season as desired with chili powder, cumin, coriander, bay leaf, garlic, peppers, onions, etc. Add salt and/or tomatoes halfway through and lower to a simmer. Dianas are tender in about 65 minutes. (Allow for additional cooking time if beans have not been pre-soaked.) Favas become very tender when simmered on low in a crockpot overnight. Dried fava beans will double in size when cooked.

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Posted on March 3, 2015

About Sunchokes

A sunchoke is a tuber, or an underground vegetable, like a cross between a rutabaga and a potato, with the flavor of sunflower seeds and the crunch of water chestnuts. It’s also called a Jerusalem artichoke, even though it is not an artichoke at all, and it has nothing whatsoever to do with Jerusalem. They are closely related to the sunflower. Native Americans were eating sunchokes centuries before the Europeans arrived in the 1500s. In fact, the Europeans thought sunchokes were poisonous at first. Once they got over that, they have enjoyed its nutty flavor in many dishes.

Jerusalem artichokes are easy to prepare. You can cook them just like you would a potato: roast, boil, saute, bake or steam. You can leave the skin on or peel it off — up to you, but make sure you wash them well. The surprising thing about these little roots is that you can also eat them raw. They add a great texture to salads, salsas, marinades and stir-frys, in small pieces or grated.

Sunchokes contain lots of vitamin C and a substance called inulin. It is a type of starch that can be well tolerated by people with diabetes because it breaks down into fructose instead of glucose. This makes sunchokes a good substitute for potatoes for diabetics.

Nutty and subtly sweet, steamed or roasted sunchokes can be used in place of artichoke hearts in most recipes. Local up your favorite baked artichoke dip, or artichoke and spinach pasta recipe, with sunchokes!

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Posted on February 28, 2015

Health Benefits of Carrots

Eating carrots on a regular basis has many health benefits. Here are some of them:

Improved vision
Carrots are rich in beta-carotene, which is converted into vitamin A in the liver. Vitamin A is transformed in the retina, to rhodopsin, a purple pigment necessary for night vision. Beta-carotene has also been shown to protect against macular degeneration and senile cataracts.

Cancer prevention
Studies have shown carrots reduce the risk of lung cancer, breast cancer and colon cancer. Falcarinol found in carrots is a natural pesticide produced by the carrot that protects its roots from fungal diseases. Carrots are one of the only common sources of this compound. Studies show that this nutrient helps fight cancer.

Slower aging process
The high level of beta-carotene also acts as an antioxidant to cell damage done to the body through regular metabolism, and helps slow down the aging of cells.

Healthier skin
Vitamin A and antioxidants protect the skin from sun damage and prevent premature wrinkling, acne, dry skin, pigmentation, blemishes, and uneven skin tone.

Immune system support
Carrots are known by herbalists to prevent infection. They can even be used on cuts – shredded raw or boiled and mashed.

Heart health
Studies show that diets high in carotenoids are associated with a lower risk of heart disease. The regular consumption of carrots also reduces cholesterol levels because the soluble fibers in carrots bind with bile acids.

Cleansing
Vitamin A assists the liver in flushing out the toxins from the body and reduces the bile and fat in the liver. The fibers present in carrots help clean out the colon and hasten waste movement.

Tooth and gum care
Carrots clean your teeth and mouth. They scrape off plaque and food particles just like toothbrushes or toothpaste. Carrots stimulate gums and trigger a lot of saliva, which being alkaline, balances out the acid-forming, cavity-forming bacteria. The minerals in carrots prevent tooth damage.

Stroke prevention
People who eat more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less.

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Posted on January 9, 2015

Roasted Root Vegetables

A melange of tasty and nutrient-rich roots!

About Nash’s Root Medley
Root vegetables each offer their unique nutrition profiles, but all of them are packed with nutritional benefits because of the extended time they spend in the ground. The more nutrient-rich the soil they are grown in, the more nutrient-packed these power houses will be, and you can’t beat the Sequim-Dungeness Valley for nutrient-rich soils!

A root medley is a great way to have an easy, colorful, and nourishing vegetable option for your winter dinner. Wrap roots loosely in a plastic bag and they will last for a few weeks in your fridge. Potatoes are best stored in a cool, dry, and dark place. According to food energetics, root vegetables provide a grounding and relaxed energy. Give them all a try and see how they make you feel! Another huge plus: no need to peel these root veggies as most of the nutrients are near the skin. Just scrub with a brush. You can find five-pound bags of Nash’s organic root medley at our Nash’s Farm Store.

Roasted Root Veggies
Preheat the oven to 375 degrees. Slice beets, potatoes, rutabagas, and sunchokes to 1/2-inch cubes and slice the carrots and parsnips to 1/2-inch rounds.

Place all vegetables into a casserole dish and drizzle with olive oil or melted butter (You may need a second dish so that your vegetables are all in one layer to cook evenly). Sprinkle with any herbs or spices of your choosing and mix to ensure oil or butter covers all the roots. Cover your dish with with a lid or tin foil if you desire vegetables that will be more moist and tender. Leave your dish uncovered if you desire more crisp veggies. Roast until fork-tender, about 40-50 minutes.

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Posted on December 29, 2014

What’s the difference between hard wheat and soft wheat?

Find both hard and soft wheat flours at Nash’s, in two-pound and four-pound bags.

Hard wheat is a bronze-colored wheat and has a higher gluten content. It is typically used to make breads. The gluten is found in the starchy center—the endosperm—of the grain (the only component that remains after the refining process). The bran of the whole wheat flour cuts those gluten strands and creates a denser and heartier bread product. Soft wheat is a light golden color and is often called “white wheat.” It has more starch and less gluten than hard wheat, and it is a good choice for cakes, pastries, desserts, and sauces. Both hard and soft wheats can be either a winter or spring variety, depending on when they are planted. Winter varieties are normally higher in minerals because of the longer growing season and more extensive root systems that have developed. You can find both wheats (locally grown and locally stone-ground) at Nash’s.

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Posted on December 18, 2014

About Nash’s Best Carrots

The carrot’s ancestors came from the area around Iran and Afghanistan. They were domesticated and grown more for their aromatic leaves and seeds, not the roots. They are related to dill, coriander, fennel and parsley, other plants noted for their leaves and seeds in cooking.

Carrot roots have almost no starch, but they do have sugars and some varieties can be quite sweet. The bright orange comes from beta-carotene, an important precursor to vitamin A. Carrots are also rich in antioxidants and minerals, and aid digestion and elimination.

Carrots, especially Nash’s Best, are delicious raw, but studies show you get more beta-carotene if the carrots are cooked lightly. They are one of the primary vegetables used in mirepoix, the basis of many sauces in French cuisine. You can steam, mash, sauté, roast, and even grill carrots. They can be candied, grated into salads, added to cookies, cakes, soups, stews and quiches. They are one of the most versatile of vegetables!

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Posted on December 15, 2014

About Lemon Cucumbers

They don’t taste like lemons, but they are as bright and happy-looking as lemons!

Like any cucumber, lemon cukes have a lot of water in them (96%), but that can be refreshing on warm summer days when they are plentiful. They contain potassium and vitamin C, both important for healthy cells, and being alkaline they help to balance the pH of the body.

Wash these beautiful yellow cukes thoroughly. The little hairs on the outside will easily come off, leaving a smooth skin that is completely edible. They do not taste like lemons, but the color can fool your eyes and your eyes can fool your taste buds!

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Posted on December 15, 2014