CSA Week 2

I've been a little behind lately, but it doesn't mean that we haven't been enjoying fresh veggies from our Community Supported Agriculture (CSA) adventure!  Here is a glimpse at what we received for week 2, with week 3 and a bunch of recipes soon to follow.

We also were away in beautiful San Francisco for our anniversary recently, and will have to share all kinds of culinary delights and inspirations that were to be found there.  So much, much more to come now that the schedule is (mildly) back on track.

For more on CSAs and the beginning of our adventure, check this post. Or click on the CSA Adventure label at right to follow along as we navigate these seasonal delights.

This week we were happy to see some arugula - one of my favorites that barely made it past day one - along with more succulent radishes and butter lettuce.  The whole bundle included (pictured roughly l-r above, excluding the lettuce):

• 1 large bunch of collard greens
• 1 large bunch of radishes with tops
• 1 bunch of arugula
• 1 stem of green garlic with a large bulb (as green garlic goes)
• 1 smaller bunch of green onions (scallions)
• 1 head of green butter lettuce

CSA Week 1

We have been really happy with our first week of Community Supported Agriculture (CSA) with Sauvie Island Organic farm (SIO).  Getting to chat with Peter, one of the SIO farmers that staffs the pickup site, getting one heck of a giant head of red butter lettuce, and getting to try out more green garlic recipes have been the highlights so far.  For more on CSAs and the beginning of our adventure, check out the previous post.

Our half share included:

• 1 big, beautiful head of red butter lettuce
• 1 bunch of lacy red ursa kale
• 1 succulent head of bok choi
• 1 baby fennel bulb with lots of delicate fronds
• 1 large bunch of crunchy celesta radishes
• 2 heads of green garlic

CSA Seasonal Adventure

In an effort to eat more local, seasonal food while supporting the local economy, we are excited to be part of Community Supported Agriculture (CSA) with Sauvie Island Organics! If you're not familiar with CSA, as a member you purchase a share of the harvest in advance - in our case its for 28 weeks (last week in May to the first week in December).  The farm gives you an idea of what crops they are growing and when they expect to harvest them, and you get farm-fresh produce once a week from whatever the current bounty is.

Purchasing a CSA share connects you more directly to the farm, and the risk that the farmers are taking in growing their (and your) harvest each year.  Paying up front for the whole season often gives small farms the capital they need to get plants in the ground, and while it may seem like a bunch to fork over before you see a single veggie, its usually quite reasonable if you work out the weekly rate.

With Sauvie Island Organics (SIO), we have the option of getting a 'full share' also known as a 'family share' designed for 2-3 vegetable loving adults or a family four, or a 'half share' designed for 1-2 adults or smaller households, or even a 'salad share' to get a 1/2 pound bag of mixed baby greens each week.  The full share is $945 ($33.75 per week), the half share is $515 ($18.39 per week), and the salad share is $145 for 25 weeks, or $5.80 a week.

I was gung-ho to get a full share, even though we usually are just a family of two humans and one homemade-raw-food-eating canine, we do qualify as veggie-lovers after all!
 But then reality set in, and I realized that with one human being away on business a lot, that would mean lots of 'putting up' (or food preserving) for me.  Logistically, I cannot put up that much food, and really don't want to be slaving over the canner on the stove each week because I lack freezer space.  And really, I'm in this to eat fresh veggies after all!

Seeing as I also grow a modest amount of food at home - check out some of the varieties on my latest Gardening in the Round post - I also like to peruse the many local farmers markets here, especially when friends come to town.  So that all being said, I was reasonable for once (!) and decided on a half share.  I'm excited to push my imagination each week in coming up with new and delightful dishes, and really stoked that the veggies are being grown less than 12 miles from my house. I'll do my best to post each week, check it all out under the label CSA Adventure on the right-hand column.

If you are intrigued by the CSA model, I encourage you to seek out farms in your area.  CSA's exist for not only veggies, but some include fruit, eggs, and even mushrooms! And while it would work for us, there are even meat CSAs too.  If you are in the Portland area, SIO still has shares available if you are interested.

Check out their blog to see what is in a share this week, along with seasonal recipe ideas to enjoy the harvest, and check out their website for more info on CSAs, what they grow and to sign up.

Happy Seasonal Eating!

(These are all my pictures, to check out some of SIO connect with their Flickr account)

Happy Earth Day!

While every day is really Earth Day (where else would we go?), it is a good reminder to think about our place in the great salad bowl of life and rededicate ourselves to living lightly on great mother Gaia.

One of the biggest impacts you can have on your ecological footprint is to make food choices that are lower on the food chain, closest to their natural state, sourced close to home, and grown with minimal use of chemical inputs.

As a bonus, these foods also tend to be the tastiest, freshest, most nutrient dense, and most supportive of a vibrant local economy.  So I invite you to make yourself a big tasty salad - from your yard, fields, forests, and/or markets - and think about what it means to be a citizen of earth.

A good place to start is with this Earth Day post on Gardening in the Round (where you can also find inspiration to grown your own!).

Happy Eating Happy Earth Day

Cran-Pineapple Allergy-Fighting Smoothie

After doing some research into foods that help one through the spring allergy season, I got the idea for this cranberry-pineapple ‘meal in a jar’.  Tangy and sweet, this smoothie is great for a quick breakfast or 3pm slump pick-me-up while being full of immune-boosting quercetin (see the previous post for all the info).

It is basically the same ratio that I use for all my smoothies, so is infinitely adaptable depending on your mood and larder.  And don’t skip the fresh greens – you won’t even taste them – though all green powders are not created equally and some of those you definitely will taste.  The one I used includes stevia and apple flavor, and so adds some fruity sweetness even though it darkens the color somewhat of the end result.  If you are adventurous go with spirulina or alfalfa powder as greener-tasting alternatives.

Cran-Pineapple Smoothie

Makes one quart

In the blender vessel, add:

• 1 cup frozen cranberries with no added sugar
• 1/3 can pineapple chunks and juice (from a 20oz can, about ½ c; canned in juice with no added sugar)
• 1 handful mixed baby greens (spinach, kale, chard, mesculun mix or lettuce)
• 1 scoop green powder (I used Garden of Life’s RAW Organic Green Superfood in Apple)
• 1 t flaxseeds (chia or hemp would work too)
• 1 t cold-pressed oil (I used flax)

Then pour in enough liquid to make up to the 3 cup line in the blender (while all of the above is already in there). I used a combination of:

• a third of the pineapple juice from the can
• ~ 2 c coconut water, and
• tap water to make up the remainder

Other good options for the liquid are more pineapple juice, other fruit juice such as apple or cranberry, or just go with straight tap water.  If the fruit is not frozen, or you like things especially cold, you may want to add some ice cubes.

Blend on low to incorporate – I find the green powder gets everywhere but in the smoothie if you abruptly start on high – then move to high speed until thoroughly blended and smooth.

I love the flavors of this blend but it is definitely a thinner consistency, more like juice than what you might consider a typical smoothie.  If you want to add some more body and/or protein for additional ‘staying power’ some good choices are (chose one or two): 

• 1 heaping T nut butter
• 2 oz silken tofu
• 2 T more seeds
• 1 T fiber powder
• 1 T protein powder
• ½ a medium avocado (flesh only; omit the cold-pressed oil above to reduce fat if desired)
• ½ c yogurt

Either drink the whole quart yourself, or another good option is to go halfers with a friend and then have some raw seedy crackers and fresh fruit on the side (while you peruse food magazines for more food ideas, as is happening here!).

Shown are Okanagan Rawsome Apple Sesame Flax Crisps - sooooo delicious if you find yourself in British Columbia, Alberta or Saskatchewan.  Thanks to my friend Alana for sharing so I could bring some home! 

Enjoy!

Foods for Spring Allergy Sufferers

Kale in bloom

The recent rains may have helped reduce the amount of pollen swirling around out there, but judging by the plethora of allergy medication ads I’m seeing, we are still in the full swing of the season.

I mentioned some foods in a previous post that might relieve allergy symptoms, including broccoli, kale, collards, and grapefruit. Some more to add to the list include garlic, buckwheat, pineapple, and those high in the antioxidant quercetin.  A bonus is that many of these foods to double or triple duty in the allergy battle and so are great to work into your diet at every opportunity.

Garlic

A great way to cook either kale or collards is with garlic and onions, along with a little lemon and red pepper flake to add a some zing.  So there you go, a nutritious and delicious allergy-fighting powerhouse!  Garlic has been used since time immemorial as a health tonic and for good reason: its antiviral and antifungal, reduces ear and sinus infections, and promotes healthy intestinal flora while eliminating toxins [i] (among a host of other things).

For an allergy-friendly feast: reduce or eliminate the cheese (to cut down on mucous) in this Leek & Kale Tart Recipe, use whatever mushrooms you have available as the chanterelles are a fall delight, and pump up the garlic for a great spring dish.  Heck, you could even make the crust with buckwheat flour…

Buckwheat

Buckwheat, contrary to the name, is not wheat but a relative of rhubarb and is naturally gluten-free [ii].  You can find buckwheat as groats or flour, both untoasted and toasted (which is usually referred to as Kasha).  Try this in a pilaf, as a side dish, or this Creamy Coconut Buckwheat Breakfast Recipe. 

It is very fast cooking, filling, and does not cause an insulin spike like some other grains.  This large starchy pseudo-grain is very high in all eight essential amino acids, calcium, vitamin E, and almost the whole range of B vitamins

Pineapple

This delicious tropical fruit contains the enzyme bromelain, which helps to break down the agents that cause swollen tissues – like in your poor nose, perhaps – has a soothing effect on a sore throat, and also aids the digestion of protein and starches [iii]. While few of us are lucky enough to consider pineapple a local crop, it does hit peak season in late winter and early spring.  Of course you can also find it frozen and canned – avoid it dried though, as it’s often loaded with sugar.  Make a pineapple smoothie, add some to plain yogurt, or make a tropical-inspired marinade to get your dose of bromelain. Update: here is a Cran-Pineapple Allergy-Fighting Recipe idea!

Foods High in Quercetin

Capers

Quercetin (supposedly pronounced kwer-SI-tin, though I say it kwer-CET-in) is a yellow plant pigment found in varying concentrations in leaves, fruits, vegetables and grains.  It is an antioxidant that had been shown to reduce allergic reactions by preventing the replication of histamine-secreting cells [iv] – those responsible for your swollen nasal passages and watery eyes.  Foods especially high in this flavonol include, in decreasing order: fresh & canned capers, lovage, sorrel, radish leaves, carob, dill, cilantro, Hungarian wax peppers, fennel leaves, red onion, radicchio, watercress, buckwheat, kale, cranberry, black plums, cow peas, sweet potato, red apples, broccoli, and black tea [v].  Other good sources are blue-green algae and red wine [vi].

Now most of us are probably more likely to have a bottle of red wine in the cupboard rather than have blue-green algae on hand, and some of these are definitely not ‘seasonal’ during allergy season.  As we’ve covered kale and buckwheat so far - and I’m sure you have an idea of what to do with dill and cilantro - the following are some foods that you might find more readily this time of year that I’d like to highlight:

Capers

These savory-salty gems are the brined, unopened flower buds of the Caper Bush (Capparis spinosa) native to the Mediterranean. I just love them for adding umami flavor to devilled eggs, to use in a Greek salad when you don’t have olives, as a critical component of Pasta Puntanesca, or to make a wonderful Herb Vinaigrette or Parsley Gremolata. Who knew I was loading up on quercetin when I was concocting these?!  If you've never used them, its worth getting to know these allergy-friendly superstars. 

Lovage in Spring

Lovage

I grow lovage in my Portland garden, and it’s pushing up its beautiful green leaves just in time! This celery-like herb is a great addition to the kitchen, and I often use the leaves as a substitute for celery or parsley.  In fact the gremolata recipe above would be great with lovage – I might just have to try that for lunch! You can also wait until the hollow stalks are larger and use them as straws for refreshing summer coolers or a piquant bloody Mary.

Onions

Onions, especially red ones, have a good dose of quercetin - however this is mostly concentrated in the skin and the layer close to it, along with the area near the stem end. So one of the best ways to use (and gain from) these otherwise composted parts is to so make veggie stock with cut, whole onions – such as this recipe by The CrisperWhisperer.  Other ways to load up on onions are with the Quick Pickled variety, or add savory Unctuous Onion Base to some veggie broth for a wonderful soup base.

There was so much “eating for spring allergies” information that I want to share with you that its spilled into yet another post! So stay tuned from some recipes inspired by my research into quercetin, as well as some herbs that would make great spring tonic teas… Until then, check out some of these allergy-fishing foods.

DISCLAIMER: The contents provided by Very Good Food ~ For Goodness Sake are for educational purposes only, and is in no way intended to substitute for the advice of a health care professional. I encourage you to be skeptical and critical of any internet-sources of information. If you are taking prescription medication or have a chronic condition, consult a physician or a qualified medical herbalist to ensure that you get the best, most relevant care for you.

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[i] Wood, Rebecca. 1999. Garlic (Allium sativum). The New Whole Foods Encyclopedia. Penguin Compass: New York, NY. p 47-48.

[ii] Wood, Rebecca. 1999. Buckwheat (Fagopyrum esculentum). The New Whole Foods Encyclopedia. Penguin Compass: New York, NY. p 140-141.

[iii] Wood, Rebecca. 1999. Pineapple  (Ananas comosus). The New Whole Foods Encyclopedia. Penguin Compass: New York, NY. p 262-263.

[iv] Balch, Phyllis A. 2002. Quercetin. Prescription for Herbal Healing. Penguin Puntam: New York, NY. P 113-114.

[v] Wikipedia. 9 Feb 2014. Quercetin. Availble at http://en.wikipedia.org/wiki/Quercetin (Accessed 4 Apr 2014).

[vi]Balch, Phyllis A. 2002. Quercetin. Prescription for Herbal Healing. Penguin Puntam: New York, NY. P 113-114.

When the Pollen Rains, it Reigns

I've always been especially in tune with the spring-time raining down of pollen - and often suffered some what as a result.  And with this beautiful balmy boost to the spirits, in the full sun I see the golden snow as the trees release - and

we sneeze.

One of the best and simplest way to combat the pollen onslaught is to cover your mouth and nose while you are outside, and shower off promptly when you come inside.  This leeks you from further tracking pollen all over the house, sprinkled on your dog and falling in your eyes as you toss your hair in the gentle breeze.

I was also reading an Organic Gardening article on Springtime Allergies and saw that they mention broccoli, kale, collards, and citrus as having 'the right stuff' to help prevent symptoms in the first place.  This happen to conveniently fit into the time of the year that you can buy or harvest these wonder veggies.

So that also makes a great reason to take advantage of the end of the citrus season with a refreshing Grapefruit and Arugula Salad - dressed up or down with what you have on hand.  I recently enjoyed this as an energizing breakfast - nothing like salad in the morning! I highly recommend it - especially along with eggs instead of the usual starches.

Grapefruit and Arugula Salad with Pecans

If needed, rinse off a handful of arugula or mixed greens per serving.  Dry. Place it a low dish or pasta bowl and top with one grapefruit, supremed and the juices added (pitch & rind discarded or used for Candied Grapefruit Peel). Add 1 T slivered almonds per dish.  Drizzle with good cold-pressed oil (evoo, flax, walnut) and fresh cracked salt & pepper. Enjoy!

Other great additions include: avocado, pomegranates, goat cheese, other nuts, and/or fresh herbs.

For more Citrus Celebration check out this post
For more on eating to fend off spring sneezing, check out Foods For Allergy Sufferers, or this fast & tasty recipe for a Cran-Pineapple Allergy-Fighting Smoothie