About Beets

Sliced beetsBeets are getting a lot of attention for being a unique source of ‘betalains’, phytonutrients that are known for their antioxidant, anti-inflammatory, and detoxification supportive properties. To ensure that you get these benefits when enjoying your beets, keep your steaming times to 15 minutes or less and your roasting times to 1 hour or less, as the betalain concentration diminishes with heat exposure.

Beets are an excellent source of folate and a very good source of manganese, potassium, and copper. They are also a good source of dietary fiber, magnesium, phosphorus, vitamin C, iron, and vitamin B6.

Folate is a water soluble B vitamin, critical for the normal development and function of our brain. This is why foods like cereals are fortified with folic acid, the synthetic form. A folate deficiency has been associated with an increased risk in cardiovascular disease. Beets provide a sweet and natural source of folate.

Steam beets for 15 minutes to maximize their nutrition and flavor. Fill the bottom of the steamer with 2 inches of water and bring to a rapid boil. Add beets, cover, and steam for 15 minutes. Beets are cooked when you can easily insert a fork or the tip or knife into the beet. Serve on top of a salad or sprinkle balsamic on top and serve as a vegetable side dish.

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Margie’s Bran Muffins

1 cup Nash’s soft white wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
1/2 teaspoon salt
1 1/2 cups Nash’s wheat bran
1/3 cup brown sugar
1/4 cup molasses or honey
2 large eggs
1 cup nonfat buttermilk (or half-&-half with 1 teaspoon lemon juice)
1 grated carrot, apple, or zucchini

Preheat oven to 400 degrees F. In large mixing bowl, sift together flour, baking soda, baking powder and salt. Stir in bran with a whisk or long-tined fork.

Beat together brown sugar, molasses, egg and buttermilk. Add the dry ingredients to liquid ones and stir to moisten, about 30 seconds. Fill each cup in a 6-cup greased muffin tin to 3/4 full and place in oven. Bake until toothpick comes out clean, about 35 minutes. Let cool on rack.

We thank Nash’s own Margie for this recipe.

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About Nash’s Baby Walla Walla Onions

baby walla walla bunches

These aren’t just your average green onions — these are baby Walla Wallas!

Onions have a whopping load of polyphenols, the largest phytonutrient family. Phytonutrients are plant chemicals that offer a whole host of benefits for human health.

Onions also have a rich history, as they have been cultivated for over 5,000 years. They were highly regarded by Egyptians, who used them as currency to pay the laborers building the pyramids, and were placed in the tombs of kings as gifts to be carried to the afterlife.

Walla Walla onions are known for being “sweet,” but it is actually a lack of pungency, due to the low-sulfur soils in that region of Washington state. According to the Walla Walla Sweet Onion Commission in Walla Walla, Washington:

“The story of the Walla Walla sweet onions began over a century ago on the Island of Corsica, off the west coast of Italy. It was there that a French soldier, Peter Pieri, found a sweet onion seed and brought it to the Walla Walla Valley.

“This sweet onion developed over generations through the process of carefully hand selecting onions from each year’s crop, ensuring exceptional sweetness, jumbo size, and round shape. Today’s growers realize they’re not just raising sweet onions, but cultivating a tradition.”

Even onions have their story!

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Kia’s Skillet Brownies

Triticale flour, 2 pound package

You can’t go wrong with cocoa powder and chocolate.

I’m not gonna pretend these are low fat or low sugar, or some kind of “healthy” brownie. But if you’re wanting the ultimate chocolate brownie fix, make ‘em and bake ‘em in a cast-iron skillet, and you won’t be disappointed!

1 1/2 cup turbinado or raw sugar
4 large eggs
2 cups Nash’s white wheat or triticale flour
1 cup Dutch-process cocoa powder
1 teaspoon salt
1 stick unsalted butter
1/.2 cup heavy cream
1 1/2 cups chocolate chips or coarsely chopped chocolate
1 tablespoon vanilla extract

Preheat oven to 350 degrees. In a large bowl, whisk together sugar and eggs. In another bowl, whisk together flour, cocoa and salt.

In a 10″ or 12” cast-iron skillet, bring butter and cream to a simmer over medium heat. Add chocolate and reduce to medium-low. Cook, stirring constantly, until chocolate has melted, about 1 minute. Remove from heat and let cool 5 minutes.

Add chocolate mixture to sugar mixture, whisking until blended (set skillet aside). Fold in flour mixture, but don’t overmix. Pour batter into skillet.

Bake for about 20 minutes. Don’t overcook, and consider that your skillet will hold a lot of heat for a while after you pull it out of the oven.

Serve warm brownies with ice cream, fresh berries and/or whipped cream! YUM!

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About Garlic Scapes

A handful of garlic scapes in the field

Check out these curly Q’s of mild garlicky goodness!

Garlic scapes only offer themselves to us for a couple weeks out of the year, making them very desirable. They are the flowering portion of the garlic plant, and they are like a mild-tasting garlic-flavored green bean. Use them to make a pesto or sauté them in oil for a simple side dish. They shine all on their own!

Garlic scapes offer similar health benefits to garlic bulbs, but are at the markets 2-3 weeks before the garlic bulbs are even ready for harvest, let alone cured and ready for sale and storage.

Garlic contains a phytochemical called allicin that is both antiviral and antibacterial. Allicin loses this potential once it is cooked, but even cooked garlic is still therapeutic for our cardiovascular system.

Garlic is one of the world’s oldest medicines, and the ancients believed it could eliminate toxins from the body. This has been proven in modern research to be true, because garlic contains sulfurous compounds that are beneficial to our liver’s detoxification system, helping to rid our bodies of environmental toxins that would otherwise accumulate in our fatty tissues.

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About Spinach

Spinach in the fieldSpinach is extremely high in Vitamin K, which is an important nutrient for bone health. Vitamin K1 helps mitigate the cells that break bone down, and our intestines convert vitamin K1 to vitamin K2 which helps our bones to retain calcium.

Spinach also contains folate, which is essential for brain development and functioning. Low folate status is associated with cognitive decline in aging populations. Folate is also an important nutrient for detoxification, in that it supports the liver’s detoxification enzymes to help rid our bodies of environmental toxins.

Spinach also provides a number of phytochemicals that offer anti-inflammatory and antioxidant benefits for our bodies. Surprisingly, spinach is also rated as a good source of omega-3s, an anti-inflammatory fat.

Additionally, spinach is an excellent source of vitamin A, manganese, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. Popeye was right on—spinach is a powerful nutritional package!

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About Field Peas

Field PeasDried field peas are available all year long. They belong to the same family as beans and lentils and, like them, are a small but nutritionally mighty member of the legume family, and a very good source of cholesterol-lowering soluble fiber.

Soluble fiber helps to prevent constipation and digestive disorders like irritable bowel syndrome and diverticulosis. It also helps lower cholesterol and is of special benefit in managing blood-sugar disorders, since the high fiber content stabilizes blood sugar levels and prevents them from rising rapidly after a meal. If you have insulin resistance, hypoglycemia or diabetes, legumes like dried peas can really help you balance blood sugar levels while providing steady, slow-burning energy.

Dried field peas also provide good to excellent amounts of five important minerals, three B-vitamins, and protein—all with virtually no fat. As if this weren’t enough, dried peas also feature isoflavones, phytonutrients that act like weak estrogens in the body and whose dietary consumption has been linked to a reduced risk of certain health conditions, including breast and prostate cancer.

In addition to their stellar fiber content, dried peas also feature other heart-healthy nutrients. They are a good source of potassium, which may decrease the growth and development of blood vessel plaques and is also good for lowering high blood pressure.

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About Nash’s Cornmeal

Stone-Ground Cornmeal

Nash’s cornmeal is stone-ground at our farm store from corn we grow right here in the Dungeness Valley. Try both the fine grind and the coarse grind!

Nash’s organic, non-GMO corn—grown, dried, and ground at the farm—is the perfect way to enjoy this nutrient-rich food.

Although corn is actually the fruit of the Zea mays plant, it is classified as a grain and is the only grain that contains vitamin A (though not in significant amounts). Corn also has health-supportive antioxidant benefits. In the case of yellow corn, it’s the antioxidant carotenoids leading the way, with especially high concentrations of lutein and zeaxanthin.

Corn is a good source of dietary fiber and gives us plenty of chewing satisfaction. Eating organic corn meal not only helps support healthy populations of friendly bacteria in our large intestine, but also provides a direct supply of energy to the cells that line our large intestine, helping them stay healthier and function at a lower risk of becoming cancerous.

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Mother’s Day Quiche with Leeks and Bacon

Eggs

Farm-fresh pastured eggs make this Mother’s Day treat eggstra special!

Crust
2 cups Nash’s soft white flour
2/3 cup butter, chilled, chopped
1 egg yolk

Filling
1 1/2 tablespoons butter
1 large leek, cleaned and thinly sliced
6 1/2 ounces rindless bacon, chopped
2 tablespoons chopped fresh flat-leaf parsley leaves
1/2 cup grated cheese
4 Nash’s eggs
1/2 cup milk

Combine flour and butter with a fork or in a food processor until mixture resembles fine breadcrumbs. Add 2 tablespoons chilled water and egg yolk. Process until dough just comes together. Turn pastry onto a lightly floured surface. Knead until just smooth. Shape into a disc. Wrap in plastic wrap. Refrigerate for 30 minutes.

Melt butter in a frying pan over medium-low heat. Add leek and bacon. Cook, stirring occasionally, for 10-12 minutes or until leek is soft. Remove from heat and stir in parsley. Let cool. Preheat oven to 350 F. Grease a standard glass or ceramic pie dish.

Roll out pastry between 2 sheets of baking paper to form a 12 inch circle. Line base and side of prepared dish with pastry, trimming excess. Place dish on a baking tray. Line pastry with baking paper. Fill with uncooked rice or ceramic pie weights. Bake for 10 minutes. Remove baking paper and rice or weights. Bake for 10 minutes or until pastry is golden brown. Cool for 5 minutes.

Spoon leek mixture into pastry. Top with cheese. Whisk eggs and milk together in a separate bowl, and season with salt and pepper. Pour over leek mixture. Bake for 30 minutes or until top is golden brown. HAPPY MOTHER’S DAY!

Recipe adapted by Virginia Newman from Taste.com.

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About Farm-Fresh Pastured Eggs

Eggs

Nash’s pastured hens lay eggs in a variety of colors.

Mother’s Day is this weekend and we know Mom would really enjoy a delicious quiche made with Nash’s eggs for a special breakfast in bed or brunch with her family.

Nash’s hens are raised on pasture and have daily access to grassy fields. Real pastured eggs, in addition to all the usual health benefits of eggs, are superior to commercially-produced eggs where the hens are caged and fed corn, soy and cottonseed. Nash’s pastured hens eat organic grains and legumes from the farm, OMRI-approved supplements, and all the bugs and grass they can find as they forage.

According to a 2007 study by Mother Earth News that compared laboratory tests of eggs from 14 different pastured flocks with USDA nutrient data for commercial eggs, the pastured eggs offered:

  • about 2 times more omega-3 fatty acids
  • 3 times more vitamin E
  • 4-6 times more vitamin D
  • 7 times more beta carotene

They also had:

  • 1/3 less cholesterol
  • 1/4 less saturated fat
  • 2/3 more vitamins

EggsEggs are an excellent source of protein. One egg contains a little over 6 grams, so they are a great way to add protein to your breakfast. We often overlook protein as an important part of breakfast in our busy mornings, but it’s important. It provides us with stable energy throughout the day, rather than just eating carbohydrates. If you hard-boil your eggs ahead of time, you have an easy portable breakfast!

Vitamin B12 and biotin are both B vitamins that are important for many metabolic processes within our bodies, and they are found in high quantities in eggs. They both serve as cofactors for enzymes–keys that unlock chemical reactions that need to happen to maintain our health. They also support our adrenal glands and help maintain a healthy nervous system.

Don’t believe the myths!
People became concerned about eating eggs because of their cholesterol content. Research is showing that the cholesterol content of eggs is not linked to blood cholesterol levels as much as saturated or trans fats is. In fact, according to the Mayo Clinic, a healthy person can have up to seven eggs in a week with no increase in the risk of heart disease. On the other hand, this is not recommended for people with other health conditions, such as diabetes. But if that is not a problem for you, don’t be afraid to up your protein intake with a delicious and nutritious pastured-raised egg!

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