September 4 2014

Newsletter

September 4, 2014

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THIS WEEK’S ORDER

Fruit

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Vegetable

d e r u t a e F

Photo by Marnie Vyff

Basic Baskets

Farmer John Kruger Circle Brook Farm, Andover, NJ

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Study: Organic Food Contains up to 60 Percent More Antioxidants Organic food really is better for you, revealed the largest review of published data on organic food ever conducted. An international team of researchers from Newcastle University in the UK looked at 343 peer-reviewed studies comparing organic and conventional crops, and came to the conclusion that organic produce is higher in antioxidants, lower in toxic heavy metals and much less contaminated with pesticide and herbicide residues. (continued on page 2)

P ro du ce & Sourc es Goldenberries Plums Raspberries Watermelon  Carrots Lettuce Peppers Potatoes String Beans Tomatoes

Circle Brook Farm, Andover, NJ 4 Seasons 4 Seasons Circle Brook Farm, Andover, NJ  Circle Brook Farm, Andover, NJ Circle Brook Farm, Andover, NJ Circle Brook Farm, Andover, NJ Circle Brook Farm, Andover, NJ Circle Brook Farm, Andover, NJ Circle Brook Farm, Andover, NJ

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www.mountainlakesorganic.com

Hello Everyone, Happy Labor Day! We don’t really get to take holidays here on the farm, so today we continue to labor away! A dearth of rain continues to make our job harder; we received a scant tenth of an inch from yesterday’s storms. We continue to have an abundance of veggies for you however. There was no cabbage last week; so that means this week it’s the red variety. The zucchini and summer squash harvest is diminishing, at least until the next planting starts producing in a few weeks. Cucumbers as well will become scarce soon, although we should have enough for this week. There is also a third planting of these that will hopefully begin to produce later this month. We still have lots of melons and are starting to have more watermelon.

The eggplant has made a comeback and is flowering, producing and flowering profusely. We will shortly have arugula and tatsoi and soon after that spinach.

Enjoy!

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Sp otl ig h ts

St o ri ng & Pre se r v i ng

(continued from page 1)

Study: Organic Food Adapted from theepochtimes.com

Published in the British Journal of Nutrition, this groundbreaking study evaluated the nutrient content of produce grown both conventionally and organically using a systematic review and meta-analysis.

They determined that, overall, organic produce contains between 18 and 69 percent higher polyphenolic content compared to conventional produce, which is substantial considering the amazing health benefits of this class of antioxidants. Polyphenols, as you may already know, have been linked to a reduced risk of chronic disease, including serious cardiovascular and neurodegenerative diseases, as well as cancer.

Eating Organic is Like Eating Two Extra Portions of Fruit, Vegetables Daily Organic produce is so superior, in fact, that eating it is like eating 1-2 extra portions of fruit and vegetables daily, admit researchers. In other words, eating one organic apple may be the nutritional equivalent of eating three conventional apples, at least as far as antioxidant levels are concerned.

Organic Produce has Fewer Toxic Heavy Metals, up to 50 Percent Less Cadmium Not only is organic produce more nutritious, but it is also less contaminated with both toxic heavy metals and crop pesticides, which are prevalent in conventional produce.

During the Newcastle review, scientists found that organic produce contained up to 50 percent less cadmium than conventional produce. The U.S. Centers for Disease Control and Prevention (CDC) lists cadmium as among the 275 most hazardous substances on Earth, and chronic exposure to it through food is known to inhibit calcium metabolism, damage kidneys, induce lung damage and even cause autism.

Similarly, organic produce was found to contain significantly lower levels of pesticide and herbicide residues.

Conventional produce, it turns out, often contains up to four times more chemical residue than organic produce, which is reason enough to skip what the factory farms are producing and stick with the clean stuff, even if it’s slightly more expensive.

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Celebrating the splendid spud during National Potato Month

Please join me today as I take a few moments to honor the almighty potato!

In fact, why not celebrate the splendid spud for the entire month; after all, September is National Potato Month!

Americans from coast to coast will be giving a bit more attention to one of their favorite vegetables, the potato, and with good reason: Potatoes taste great and can benefit your health too.

Were you aware that just one single baked potato can provide almost 12% of the daily recommended amount of fiber? It’s true, plus potatoes are considered a rich source of vitamins and minerals, containing less than .1 gram of fat and not a bit of cholesterol!

We obviously love them since each person consumes approximately 126 pounds per year… that’s a lot of “taters!”

Below are just some of the health benefits of this month’s honored vegetable: • Potatoes are a great source of both soluble and insoluble fiber.

• The fiber content aids in slow digestion starch and the absorption of simple sugars, thus this can help keep blood sugar levels within the normal range.

• Potatoes are one of the richest sources of B-complex group of vitamins such as vitamin B6, thiamin, niacin, pantothenic acid and folates.

• A potato along with its skin is good source of vitamin-C. • Potatoes contain essential minerals like Iron, manganese, magnesium, phosphorous, copper and potassium.

• Red and russet potatoes contain good amount vitamin A, as well as carotenes.

There are many ways to prepare a potato: skin-on or peeled, whole or cut up, with seasonings or without. The majority of potato dishes are served hot, but some are first cooked then served cold, such as potato salad.

Fruit Goldenberries

Refrigerate unwashed in shallow container covered with plastic wrap. Use within two weeks.

Plums

Keep unripe fruit at room temperature to ripen or in paper bag to speed up the process. Do NOT refrigerate until fully ripe: this will result in mealy, flavorless fruit. Once ripened, keep in refrigerator for 3-5 days. This fruit is a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.

Raspberries

Discard any damaged or moldy berries.

Refrigerate unwashed in single layer on paper towel–lined container, loosely covered. Use within three days.

Watermelon

Store whole melon at 55°F or above.

They will keep for two weeks at 60°F, 7-10 days at room temperature and up to a week in hot weather. Refrigerate cut watermelon in covered container and eat in 3-4 days.

Vegetables Carrots

Remove tops (you can use greens to replace parsley, basil, and other herbs), wrap in damp paper towel and place in plastic bag in refrigerator. Use as soon as possible.

Refrigerate carrots in plastic bag in coldest part of refrigerator. Use within two weeks.

Lettuce

Refrigerate unwashed in loosely closed plastic bag or crisper. Do not wash until ready to serve. Best eaten within 2-3 days. Use within a week. (continued…)

ahealthiermichigan.org Marnie Vyff Co-op Manager Barbara Taylor Marketing Director Stephanie Perrotti Editor

www.mountainlakesorganic.com

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Peppers

Recipes

Refrigerate unwashed in plastic bag in crisper. Green peppers usually stay fresh longer than red, orange or yellow.

Peppers will last about a week.

Potatoes

Plum Raspberry Crumble

Green Bean Slaw

2 pounds red plums, cut in half, pitted, and cut in 1-inch wedges 2/3 cup granulated sugar, divided 11/4 cups all-purpose flour, divided 2 tablespoons orange juice 1/2 pint fresh raspberries 1/3 cup light brown sugar, packed 1/4 teaspoon kosher salt 8 tablespoons (1 stick) cold unsalted butter, diced 1/2 cup quick-cooking oats 1/2 cup sliced almonds, plus extra for sprinkling

1 1/4 pounds haricots verts (thin green beans) 2 tablespoons extra-virgin olive oil 1 garlic clove, minced 1/4 cup plus 1 tablespoon cider vinegar 2 1/2 tablespoons water 1 1/2 teaspoons Dijon mustard 1 1/2 teaspoons honey 1/4 teaspoon celery seeds 1 medium carrot, cut into fine julienne 1 medium parsnip, cut into fine julienne 1 red bell pepper, cut into fine julienne 1/2 small red onion, thinly sliced Worcestershire sauce Hot sauce Salt and freshly ground black pepper 1 hard-cooked egg, chopped, for garnish (optional)

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barefootcontessa.com

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Preheat the oven to 350 degrees.

In a large bowl, combine the sliced plums, 1/3 cup of the granulated sugar, 1/4 cup of the flour, and the orange juice and toss well. Add the raspberries and toss lightly. Pour into a 9 x 12 x 2inch baking dish.

For the topping, place the remaining 1 cup of flour, the remaining 1/3 cup of granulated sugar, the brown sugar, and the salt in the bowl of a food processor fitted with a steel blade and pulse a few times to combine. Add the butter and pulse until the butter is the size of peas.

Pour the mixture into a bowl, add the oats, and work it with your hands until it’s in large crumbles. Add 1/2 cup of the almonds and mix well.

Spread the topping evenly over the plums, making sure the fruit is covered.

Sprinkle with some extra almonds. Bake for 40 minutes, or until the fruit is tender and bubbly and the topping is golden brown. Serve warm or at room temperature.

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foodandwine.com

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In a large pot of boiling salted water, cook the beans until crisp-tender, about 2 minutes. Drain, rinse and pat dry.

Store in a dark, dry place between 45-50°F. Higher temperatures, even room temperature, will make potatoes sprout and dehydrate prematurely. Don’t store in the refrigerator: starch content will turn to sugar giving the potatoes an undesirable taste. Do not store potatoes near onions: the gases that they each emit will cause the degradation of one another. Avoid sunlight (this can cause the development of the alkaloid solanine to form).

String Beans

Refrigerate unwashed in plastic bag. Use within a week.

Tomatoes

Do NOT refrigerate. Keep unripe tomatoes at room temperature away from direct sunlight to ripen or in paper bag to speed up the process. Once ripened, use within a week. Refrigerate only extra ripe tomatoes that will spoil before using, although this will affect flavor. Refrigerate in plastic bag and bring back to room temperature before using. Tomatoes are a high ethylene producer and should be kept away from other fresh produce to slow down ripening/spoilage.

In a large skillet, heat the olive oil. Add the garlic and cook over moderate heat until fragrant, about 30 seconds. Stir in the vinegar, water, mustard, honey and celery seeds. Add the carrot, parsnip, red pepper and onion and toss until warmed through, about 1 minute.

Transfer to a large bowl. Add the beans and toss well. Add a few dashes of Worcestershire sauce and hot sauce and season with salt and pepper.

Garnish the slaw with the chopped egg and serve warm or at room temperature.

MAKE AHEAD The cooked beans and dressed mixed vegetables can be refrigerated separately overnight. Bring to room temperature before serving.

www.mountainlakesorganic.com

Sources

StillTasty The Kitchn Real Simple Fruits & Veggies–More Matters® The World's Healthiest Foods eHow wikiHow SparkPeople Food Network

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*To roast red peppers, slice off sides and place on a baking sheet (skin side up) under a broiler for 10-15 minutes, until softened and well blackened. Remove to a plastic or paper bag. Seal and let stand 10 minutes. Peel off skin and dice.

Potato, Bacon, Red Pepper, Arugula and Cheese Frittata

Watermelon Fruit Leather

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bakedbyrachel.com

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seasonsandsuppers.ca

6-8 large eggs (6 eggs for an 8-inch skillet/8 eggs for a 10-inch skillet) 2-3 tablespoons freshly grated Parmesan Salt and freshly ground black pepper 4-6 slices bacon, diced 1 1/2 – 2 cups potatoes, peeled (or not) and cut into 1/2-inch pieces (enough to evenly cover the bottom of the pan) 1 small onion, diced 2 to 3 cups arugula (or spinach), coarsely chopped 1/4 – 1/3 cup chopped roasted peppers, diced (jarred or see instructions below) 1 – 1 1/2 cups grated cheese (aged cheddar, Fontina, Gruyere, Asiago etc) Steph’s Note: Add tomatoes too!

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Preheat oven to 425° F. In an 8 or 10 inch cast iron skillet over medium heat, cook diced bacon until browned and almost to crispy. Add onions and continue cooking, stirring, until bacon is cooked and onions are softened. Remove to a paper towel to drain and set aside.

Remove all but a couple of tablespoons of the bacon grease. Add the potatoes to the pan and cook, stirring to coat with bacon fat. Add some salt and pepper.

Place skillet in the preheated oven and cook, stirring occasionally, until browned and crispy, about 20 minutes or so.

Meanwhile, whisk together eggs, Parmesan, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large bowl. Set aside.

Once potatoes are browned, remove from oven, but leave oven on. Evenly scatter the arugula or spinach over the hot potatoes and allow to stand for a few minutes to wilt it slightly. Scatter roasted red pepper and reserved bacon/onion mixture over top as well. Carefully pour the egg mixture evenly over vegetables and top it off with the cheese.

Place skillet back in the oven and cook for 4-5 minutes, just to set the eggs.

Switch the oven to broil (raising rack if necessary) and broil until the cheese is bubbly and browned.

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8C watermelon 2/3C granulated sugar

Roasted String Bean, Tomato, Basil, and Mozzarella Ravioli Salad

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joanne-eatswellwithothers.com

2 tbsp olive oil 1 lb string beans, trimmed 1 pint cherry tomatoes 1 tbsp Tuscan or Italian seasoning 1 tsp red pepper flakes salt and black pepper, to taste 1/2 lb sweet potato, quinoa, and kale ravioli 1/2 lb mozzarella balls (bocconcini), quartered 1/2 cup thinly sliced basil 1/4 cup pistachios, toasted

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Preheat oven to 400.

In a large bowl, toss together the olive oil, string beans, cherry tomatoes, Tuscan seasoning, red pepper flakes, and a hearty pinch of salt and black pepper.

Spread out on a parchment-lined baking sheet and bake until string beans are starting to brown and tomatoes are starting to burst, about 20 minutes. Set aside.

Line two baking sheets with silicone baking sheets or parchment paper.

Preheat oven to 170F°.

Puree watermelon, draining through cheese cloth, set over a mesh strainer.

Drain almost all of the liquid, reserving for another use.

Combine watermelon solids with sugar, discarding any seeds. Blend again if needed to ensure a smooth mixture.

Divide watermelon mixture between pans, spreading into an even layer, roughly 1/8-inch thick. Bake for 3 hours or until no longer wet, but still slightly tacky. Rotate pans 180° and swap levels each hour until they are done.

Transfer fruit leather to a cutting board, cut into desired sizes. Store on parchment paper in an airtight container. *2 small seedless watermelons will produce 9C liquid and 2C solids. Some seeds may still be present, remove any found.

In the meantime, bring a pot of salted water to a boil. Cook the ravioli in the boiling water according to package directions. Drain.

In a large bowl, toss together the roasted vegetables, ravioli, mozzarella, and basil.

Season to taste with salt and black pepper. Serve topped with the pistachios.

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www.mountainlakesorganic.com

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