May 14, 2015
d e r u t a e F
Photo by Marnie Vyff
THIS WEEK’S ORDER
Fruit
Vegetable
Newsletter
Basic Baskets
Anticipating Juicy Peaches by Marnie Vyff, Manager of The Mountain Lakes Organic Co-op, LLC
The spinach in your basket this week is the first crop from Circle Brook Farm in Andover, NJ! Everyone will get a double portion of spinach to cover the shortage of lettuce we had 2 weeks ago. Please note that there will be NO BASKETS next week, May 21st. Looking forward, there will also be no baskets on June 18th and June 25th. Right after that, we begin the local vegetables from Circle Brook Farm!
P ro du ce & Sourc es Apples Bananas Blueberries Kiwi Lemons Broccoli Onions Peas Potatoes Spinach
4 Seasons, WA 4 Seasons, Ecuador 4 Seasons, USA 4 Seasons, Italy 4 Seasons, Mexico 4 Seasons 4 Seasons 4 Seasons, USA 4 Seasons, CA Circle Brook Farm, Andover, NJ
www.mountainlakesorganic.com
Spring is here and the Mountain Lakes Organic Co-op website is a-buzz with new members signing up. As the Manager of this Co-op for over 15 years, I always find it nice that as soon as the weather begins to warm up, the new members start signing up. The unfortunate part comes when they get their first basket. In April or May the local produce is at it’s worst, but so is all of the produce from within the United States. Yes, there are some strawberries, asparagus and baby mesclun salad that is fresh and lovely, but basically, all across the country all other produce is busy germinating in the ground or budding and flowering on trees, and no where near ready for harvest. This is a general disconnect the population now has with our produce. Most people don’t fully understand growing seasons or how far their food has to travel this time of year. If you have eaten tomatoes or strawberries in the winter, chances are that they have been flown in from Central or South America. There are a few issues with this. The farm laborers are paid so little it really is (continued on page 2)
Sp otl ig h ts
St o ri ng & Pre se r v i ng
Spinach
Spinach is believed to be of Persian origin. By the 12th century, it spread across Europe and became a desirable leafy green known for good health; a reputation that stands firm to this day. Spinach belongs to the chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa. It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. There are three different types of spinach generally available: savoy, semi-savoy and smooth leaf. Nutritional highlights Spinach is available all year round but is in season during the spring (March June). It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Iron plays a central role in the function of red blood cells
which help in transporting oxygen around the body, in energy production and DNA synthesis. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Others include kale, broccoli and green cabbage. Research The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). These phyto chemicals have anti-inflammatory and anti-cancerous properties and are especially important for healthy eyesight, helping to prevent macular degeneration and cataracts. Spinach has good levels of iron, but not quite as much as originally believed as rumour has it researchers placed the decimal point in the wrong place! bbcgoodfood.com
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Fruit Apples
Separate out any with bruises or soft spots. Refrigerate with damp paper towel in perforated plastic bag away from strong-odored foods. Best stored somewhere around 30-35°F, in a humid environment. For every 10 degrees above 30°F, lifespan dramatically decreases. Use within a month, although can be stored for 3-4 months. Apples are a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.
Bananas
Store at room temperature until ripe or in paper bag to speed up ripening process. Ripe bananas can be refrigerated for a week or frozen for 2-3 months. For maximum flavor, return to room temperature. Ripe bananas are a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.
Blueberries
Juicy Peaches slave labor. The controls we have here in the United States on pesticide use, though not very good, are virtually nonexistent there. And the energy used to fly the produce here is astounding. I have read that for every calorie we eat, 80 calories are used in transportation. It is for these reasons as well as the lack of regulations abroad on organic certification that the Mountain Lakes Organic Co-op sources as locally as possible. New Jersey’s growing season starts the first week of July and ends toward the end of November. Most of our vegetables will come from Circle Brook Farm in Andover, NJ. Through the winter and spring we source from farms that are progressively further away, culminating is California, Florida, and Hawaii. In spring even these states are planting for the new season and the availability is more sparse. I now take my vacations in the spring. The Co-op will be shut down for a week here and there, avoiding foreign or mediocre produce to the members. July 2nd is our first local produce week. We will be getting various greens, green onions, and berries mostly at first. Then melons and summer vegetables like cucumbers, peas, zucchini and herbs, all grown less than 25 miles away.
Discard any damaged or moldy berries. Refrigerate unwashed in original container if planning to eat in a few days. For slightly longer storage, place on paper towel in sealed container.
Kiwi
Store at room temperature until ripe. Once ripe, refrigerate in plastic bag. Use in 1-2 weeks.
Lemons
Seal in zipper-lock bag and refrigerate up to a month.
The stone fruits like peaches, plums, apricots, and nectarines all come from Georgia, Washington or California even in the summer. The fruit trees that I grew up with in the Mountain Lakes area were all cut down for housing developments. However, new young organic trees have been planted in southern New Jersey. We already get asian pears and apples grown in New Jersey in the fall, and in a few years even our stone fruits will be locally grown. The Mountain Lakes Organic Co-op is a local co-operative for buying organic fruits and vegetables at below supermarket prices. The Co-op offers Big, Basic, Fruit and Veggie Baskets with weekly, biweekly and monthly pickups in Mountain Lakes, Bernardsville, Rockaway, Madison, and Denville. Try a Trial Basket before you join and enjoy the fresh organic flavors and the convenience of the Co-op, while knowing your eating habits are working toward a healthier earth.
www.mountainlakesorganic.com
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Marnie Vyff Co-op Manager Barbara Taylor Marketing Director Stephanie Perrotti Editor
Recipes
Vegetables Broccoli
Refrigerate unwashed in open plastic bag. Use in 3-5 days.
Onions
East Indian Spinach, Potatoes and Peas divinetaste.com
400 gm (2 1/2 cups) potatoes, boiled and cut into cubes 100 gm (1/2 cup) peas, boiled 1 big bunch of spinach, blanched and chopped 3 big ripe tomatoes, grated 3 tbsp oil 1 tsp cumin seeds 2 tbsp grated fresh ginger 1/2 tsp asafetida 1 tsp turmeric powder 1 tsp sugar 1/2 tsp red chilli powder 1 tsp cumin seed powder 3 or 4 green chillies, slit and deeseeded 2 tbsp coriander leaves 2 tsp salt or to taste In a medium sized wok, heat the oil over a medium flame. Drop in the cumin seeds, ginger and green chillies. Stir for a few seconds and put in the asafetida, turmeric, salt and grated tomatoes. Mix in the cumin seed powder, red chilli powder and sugar. Cook until the oil separates from the tomatoes, about 4 to 5 minutes. Put in the cooked peas and potatoes and cook for about 2 minutes. Stir in the spinach and chopped coriander and cook for 2 to 3 minutes more or until the spices are properly incorporated into the vegetables. Serve hot or at room temperature with the rice or bread of your choice.
Veggie Pot Pies eat-drink-love.com
2 tbs. olive oil 1/2 yellow onion, diced 3/4 cup sliced baby carrots 1 cup broccoli florets 3/4 cup corn (fresh or frozen; can also use peas if desired) About 8 dutch gold potatoes, diced into small cubes 1/4 cup white wine (optional) salt and pepper to taste 1/2 tsp. garlic powder 1/3 cup unsalted butter 1/4 cup all-purpose flour 1 1/2 cups skim milk 1/2 cup vegetable broth 1 refrigerated pie dough Preheat oven to 375 degrees. In a skillet, heat the olive oil on medium heat. Cook the onions, carrots, and potatoes for about 5 minutes. Add in the broccoli, corn, and white wine and cook for another 5 minutes. Season with salt and pepper and garlic powder. Remove from the heat and set aside.
Store in mesh bag or other wellventilated container in a cool, dry location between 45-55°F. Do not store near potatoes. Whole onions will last about two months. Refrigerate cut onions in tightly sealed container and use within 2-3 days.
Peas
Eat as soon as possible in order to preserve sugar content, preventing it from turning into starch. Refrigerate in plastic bag. Do not shell until ready to use. Use in 3-5 days. Freezing: Best way to store peas is to freeze them. Wash, blanch for 1-2 minutes, drain, plunge into ice water. Chill for two minutes; drain. Pack in freezer containers or bags. Use within six months.
Potatoes
Store in a dark, dry place. They will keep for 1-2 weeks at room temperature and 2-3 months at 45-50°F. Do not store in refrigerator or near onions.
Spinach
Refrigerate unwashed greens in plastic bag squeezing out as much air as possible. Use within five days.
In a sauce pan, melt the butter over medium heat. Sprinkle in the flour and whisk together with the butter. Then whisk in the milk and broth, stirring constantly. Simmer for about 3 minutes or until the sauce has thickened. Add the vegetables into the sauce and stir to combine. Pour the mixture into one pie plate or divide evenly amongst ramekins or small baking dishes. Roll out the pie dough. If using the pie plate, place the dough over the vegetable mixture, trim excess, and crimp around the edges. If using individual dishes, cut the dough into quarters, slightly roll each piece out to be more circular in shape. Place one piece over each dish, trim edges and crimp. Using a fork or knife, poke a few holes in the dough to allow the steam to escape. Bake for about 35 minutes or until the crust is golden brown.
www.mountainlakesorganic.com
Sources
StillTasty The Kitchn Real Simple Fruits & Veggies–More Matters® The World's Healthiest Foods eHow wikiHow SparkPeople Food Network
Pasta with Spinach and Walnut Pesto + Broccoli
Caramelized Onion, Apple, and Blue Cheese Panini
Cran-Apple Feta Salad with Maple Dijon Vinaigrette
1 head of broccoli 1 cup spinach and walnut pesto 1/2 lbs whole wheat or spelt pasta (any shape is fine) parmesan cheese
1/2 medium onion, thinly sliced 1 gala apple, sliced 2 ounces blue cheese, crumbled handful baby spinach 4 slices country bread olive oil
Vinaigrette 1/3 cup cider vinegar 2 Tbsp. pure maple syrup 1 Tbsp. Dijon mustard 1/4 tsp. salt 1/4 tsp. pepper 2/3 cup olive oil
cocojenalle.com
Separate broccoli florets from stems and break into small pieces. Peel broccoli stalk with vegetable peeler, and chop off about 1" of the base. Grate the stalk on a box grater using the largest holes, or use a food processor. Place all of broccoli segments in a large pan and add a splash of water. Turn onto medium heat and cook for 5-7 minutes (I like my broccoli to have some crunch, so I do a very quick cook to take the rawness out. You can cook to your liking). Cook pasta according to package instructions, reserving about 1 cup of cooking liquid. Combine pasta with broccoli and pesto, and half the cooking liquid. Toss to combine, adding more liquid as needed to create smooth sauce.
loveandoliveoil.com
Heat a splash of olive oil in a skillet over medium heat. Add onions and saute, stirring frequently, 10 to 12 minutes or until onions are caramel colored and soft. Remove from heat. Prepare panini press, grill pan, or heavy skillet. Assemble sandwiches by layering apples and spinach on bread, followed by half of the caramelized onions and crumbled blue cheese. Top with other slice of bread. Brush sandwiches with olive oil. Cook sandwiches for 5-7 minutes total, flipping once if not using a panini press, until both sides are toasted and golden brown. Slice and serve immediately.
Top with parmesan cheese to taste.
posedperfection.com
Salad 10 ounces baby spinach 1 Gala apple, sliced thin 1/2 cup dried cranberries 1/2 cup broken pecan pieces (glazed pecans would be delicious too) 1/2 cup crumbled feta cheese, or goat cheese chopped green onions or sliced red onion, if desired In a mason jar with lid, prepare vinaigrette by pouring in the cider vinegar, syrup, mustard, oil, salt and pepper. Replace the lid and shake the dressing vigorously to combine the ingredients; set aside. In large bowl, combine the greens, sliced apple, sliced onions, cranberries and feta cheese. Drizzle desired amount of vinaigrette over the salad and toss to coat. Sprinkle with pecans and serve with leftover dressing.
Spinach and Walnut Pesto cocojenalle.com
2 cups fresh spinach 1 cup walnuts, toasted 1/2 cup parmesan cheese 1-2 cloves garlic zest and juice of half a lemon salt 1/2 cup olive oil Place all ingredients in a food processor, except olive oil. Puree until grainy in texture. With machine running, pour olive oil through feed tube until pesto comes together in a liquid format (you may require more or less than 1/2 cup). Serve with pasta, crostini, grilled vegetables or risotto.
Very Berry Blueberry Smoothie allrecipes.com
1 banana, chopped 1 kiwi, sliced 3/4 cup blueberries 1 cup ice cubes 1 (8 ounce) container vanilla yogurt Combine the banana, kiwi, blueberries, ice cubes, and vanilla yogurt in a blender; blend until smooth.
www.mountainlakesorganic.com