Archive for the ‘Nutrition Information’ Category

Farm Share Week 17 *Thanksgiving!

Cilantro: adds some zing to Mexican, Thai and Indian dishes, along with loads of vitamin C.

First of all, apologies for missing my post last week. My country internet has been making it an extremely slow task.

Your week 16 list was:

Half Share
-cilantro
-assorted tomatoes (*sigh- the last of the tomatoes)
-celery
-romaine
-spinach
-rainbow carrots
-delicatta squash
-watermelon
-coloured sweet peppers
-eggplant

Whole Share
-cilantro
-assorted tomatoes (*sigh- the last of the tomatoes)
-celery
-romaine

-spinach
-rainbow carrots
-delicatta squash
-watermelon
-coloured sweet peppers
-eggplant
-green kale
-green onions or garlic chives
-green leaf lettuce
-leeks

If the cilantro is still sitting in your fridge without any plans of what to do with it, it’s great to jazz up a salad, in a fresh salsa, or in Thai, Mexican or Indian cuisine. I used my whole bunch for cilantro peanut noodles (recipe at http://www.food.com/recipe/peanut-cilantro-noodles-172604)

But onto Week 17, Thanksgiving! I love this holiday, as it always brings my families together and involves an indulgent feast of plenty. As you gather with your family, or even if you don’t, do everything in Thankfullness. Just check out the array of foods before you- we are rich like few other nations in the world. Doing loads of dishes? Be thankful for the family that created the dirty dishes, and the blessing of having so many. Take a walk outside and enjoy the vibrant colours of fall alongside the crispness of the air. I am always enamoured with the way the world is lit up before and after sunset, highlighting everything with a golden glow. Also consider, is there someone who is far from family that will be spending Thanksgiving alone? What’s one more mouth to feed, and I’m sure a new face will enliven the dinner conversation.

Now to your week 17 list:

Half Share
-fresh sage (very delish in stuffing or to season the bird itself)
-pie pumpkin
-rainbow carrots
-carrots (we doubled up this week for your large gatherings)
-romaine lettuce
-black kale (see dressing recipe below)
-leeks
-green cabbage
-celery

Note: I wanted to give everyone squash again, but I ran out of room in the box. Look for some next week.

Whole Share
-fresh sage (very delish in stuffing or to season the bird itself)
-pie pumpkin
-rainbow carrots
-carrots (we doubled up this week for your large gatherings)
-romaine lettuce
-black kale (see dressing recipe below)
-leeks
-green cabbage
-celery
-red kale (see Kale salad recipe below)
-sweet peppers
-eggplant
-oregano or green onions
-spaghetti squash
-hot peppers
 
Dressing With Turkey Sausage, White Beans and Kale (from Fresh Juice Magazine, October 2012)

I got excited about this stuffing recipe with black kale, fresh sage, oregano and celery! Much of your box was inspired by this receipe. Perfect for Thanksgiving.

Ingredients
1 cup uncooked spelt (I’m sure wheat bulgar or quinoa could substitute if you don’t have any)
10 cups cubed day-old whole grain bread
140g thickly sliced pancetta, diced
170g extra lean turkey sausage, casings removed
2 yellow onions, diced
2 stalks celery, diced
2 cloves garlic, minced
2 tbsp. each fresh sage and oregano
5 cups coarsely chopped black kale
1 cup sodium reduced chicken broth
1 1/2 cups diced tomatoes
1 cup sodium reduced canned navy beans
1/4 tsp. each sea salt and freshly ground pepper
1/2 cup freshly grated parmesan cheese

Directions
1. In medium saucepan, bring spelt and 4 cups water to a boil. Cover, reduce heat to low and simmer until tender, about 25 mins. Drain.
2. Meanwhile, on 2 baking sheets, arrange bread on single layer. Toast at 300 degrees until crisp, about 20 minutes. Transfer to large bowl.
3. Heat large, nonstick skillet over medium-high heat. Add pancetta; fry, stirring frequently, for 2 minutes. Add sauage and cook, breaking up sausage, until pancetta is crisp and sauage is golden brown, about 5 minutes. With slotted spoon, transfer [ancetta and sauage to paper-towel lined bowl to drain. Discard excess fat in skillet.
4. In skillet, stir together onions, celery, garlic, sage and oregano. Cook, stirring frequently, until onions are translucent, about 8 mins. Scrape over bread.
5. In skillet, stir together kale and broth. Cook, stirring frequently, until kale is just wilted, about 2 minutes. Scrape over bread mixture.
6. Stir pancetta mixture, spelt, tomatoes and beans into bread mixture. Season with salt and pepper if desired. Scrape into 13×9 inch pan, sprinkle with parmesan and cover with foil.
7. Bake at 400 for 20 minutes, uncover and bake until top is crisp and dressing is hot, about 10 to 15 minutes.

Bon appetit!

Psychedelic Kale Salad (from Fresh Juice Magazine, October 2012)

Ingredients
6 to 7 cups chopped red kale
1/3 cup chopped sugar snap peas
1/3 cup dried cherries
1/4 cup lemon juice
3 tbsp. olive oil
1 1/2 tsp. umami paste
1/3 cup slivered almonds, toasted.

Directions
1. In large bowl, combine kale, peas and cherries.
2. In seperate bowl, whisk together lemon juice, oil and umami paste. Toss with kale mixture to coat.
3. Top with almonds just before serving.

This week, choose to overlook the hangups and headaches and focus on the blessings around you. I bet you won’t have to look far!

Jennifer

Farm Share Week 15

Fall is glorious!The colours, the crisp air, and the hearty fall vegetables and soups that are just so satisfying after a nature hike or simply tending the fall garden. There is a certain connectedness I feel to nature as the seasons change, and the thought of being in a climate with steady, predicatable temperatures almost makes me feel sad for those who are not greeted by a whole new climate every few months. No guarantees that I’ll feel the same come February however!

Delicious sugar pie pumkins- Don’t be fooled by the name: they have a low glycemic load and they are good for so much more than pie.

This week we have a true symbol of autumn, the pumpkin. I hope you see it not as an obligation to try to compete with those capable pie makers in your life, but as a challenge to try something new with this tasty and nutritious food.

Simply slice it in half, scoop out the seeds (and keep them to toast and snack on if you wish) and bake the two halves face down at 350 degrees until soft. Scoop the flesh right out of the skin, puree and get creative. One pumpkin will probably yeild multiple recipes.

Pumpkin is a delicious way to amp up pancakes with vitamin E, B6, A & C, iron, folate and fibre (to name a few) and give a delicious flavour twist. Of course cinnamon and pumpkin go together amazingly. Also, consider making some tasty home-made muffins with pumpkin. While baked goods are obviously a treat due to the sugar in them, treating yourself to a homemade muffin means only about 1/3 of the salt, sugar and calories of a similar Tim Hortons muffin. I discovered this through an amazing App called MyFitnessPal which details the nutritional aspects of different food items (both homemade and pre-made) in the context of your nutrition goals. I am not trying to pick on Timmies here, just know that most popular chains tailor their foods toward the tastes of the salt-and-sugar-addicted masses: hence the homemade advantage. If anyone knows a good pumpkin muffin recipe with reduced sugar and high fibre, please share!

How about a hearty pumpkin soup recipe?

Almost Turkish Pumpkin Soup from almostturkish.blogspot.ca

This looks like a good choice for those with a taste for spicy and adventurous foods.

Ingredients

  • 3 cups baked and mashed pumpkin
  • 1 onion, chopped
  • 3 tbsp. olive oil
  • 3 cloves garlic, finely chopped
  • 1/2 cup red cabbage, sliced thinly
  • 1 banana pepper, chopped
  • 3 cups vegetable stock
  • 1/2 cup yogurt
  • 1 tbsp. paprika
  • 1 tsp. cumin seeds
  • 1 tsp. black mustard seeds
  • 1 tsp. ground black pepper
  • 1 tsp. pepper flakes
  • 1 tsp. thyme
  • 1 tsp. rosemary
  • salt to taste

Directions

1. Heat the oil in big pot and add onion and garlic. After 3-4 minutes, add red cabbage, banana pepper, mustard seeds and cumin. Cook, stirring, for 8-10 minutes.

2. Add paprika, pumpkin puree, vegetable stock, yogurt and spices, and simmer for 1/2 hour. Use a hand blender to make the texture more smoothe if desired. Enjoy!

Traditional Pumpkin Soup from pickyourown.org

This one is simpler and looks like it would have a wider appeal.

Ingredients

  • 3/4 cups mashed, cooked pumpkin
  • 1 tbsp. minced fresh garlic
  • 1 large sweet onion
  • 6 fresh carrots, finely chopped or grated
  • 3 tbsp. melted butter
  • 1/2 tsp. salt and dash of pepper
  • 1 pint half and half cream, or milk for lower fat
  • 2 tsp. thyme
  • 4 tbsp. chopped parsley
  • 2 stalks celery

Directions

1. Chop onion and celery and sautee with grated carrots in butter in soup pot until tender.

2. Add remaining ingredients (minus the cream), cover and simmer 10 minutes. (It could be frozen at this point if you wish. You may want to consider pureeing if you like a smoother texture)

3. If eating right away, add cream and heat on medium while stirring.

Serves 6 as an appetizer.

Half Share

  • rainbow carrots
  • green leaf lettuce
  • baby bok choy
  • green beans
  • pumpkin
  • grape tomatoes
  • coloured sheppard and bell peppers
  • radish
  • red cabbage
  • golden beets

Whole Share

  • rainbow carrots
  • green leaf lettuce
  • baby bok choy
  • green beans
  • pumpkin
  • grape tomatoes
  • coloured sheppard and bell peppers
  • radish
  • red cabbage
  • golden beets
  • watermelon
  • red leaf lettuce
  • green onions
  • garlic
  • eggplant
  • saladette or field tomatoes

Farm Share Week 5

Good morning Farm Sharers!

I hope you’ve been able to enjoy our hot summer outside, perhaps with some day trips to the lake or other summer standby’s. As we get further into summer, new vegetables are becoming ready each week, and the substancial quantities of leafy greens that occupied your box in the early ways are making way for new textures and colours. This week we all get to enjoy some skinny carrots– we just couldn’t wait any longer! Remember, for young carrots, you can get away with a good scrub and skip the peeling altogether. Your new adventurous item this week is fennel. Smell it or taste a leaf and you will see that it tastes like licorice. The good news is, the bulb (white part) is much more mild in flavour. Also, this is the first week for green beans. They too are still thin, but very tasty. I was only able to get enough cucumber and tomatoes for the whole shares this week, but next week there should be tons. See below for some recipe ideas. But first, your list of box contents:

Half Share
-green leaf lettuce
-green zucchini
-raspberries
-snow peas
-green beans
-carrots
-black kale
-fennel
-chinese cabbage
-green onions

Whole Share
-green leaf lettuce
-green zucchini
-raspberries
-snow peas
-green beans
-carrots
-black kale
-fennel
-chinese cabbage
-green onions

-cauliflower
-cucumber
-garlic scapes
-red leaf lettuce
-green swiss chard
-red beets
-mini field tomatoes (simply leave in the sun if some of yours are not fully ripened yet)

Easy Raw Black Kale Salad (Don’t be fooled by the name-One of our customers passed along this recipe & managed to get her 3-year old to gobble kale!)

Kale: anti-oxidant, anti-inflammatory, lowers cholesterol, fights cancer, and supports the body’s detoxification system. Not bad for a little bunch of greens!

Ingredients

  • 1 bunch of black kale, washed and leaves torn into pieces
  • 2 tbsp. olive oil
  • 1/2- whole lemon (or to taste)
  • 2-3 tbsp. nutritional yeast
  • black pepper to taste

Directions
1.massage kale leaves with olive oil.
2. When fully covered, add lemon juice, pepper and nutritional yeast flakes. Toss and serve immediately.

Here is one of Helen, our summer packing staff’s favourites. She also happens to be Greek, so needless to say, she knows a thing or two about good Greek cuisine.

Grecian Delight Casserole Recipe (from http://www.caloriecount,about.com)

Makes 8 servings

This casserole is a cross between two of my favorite Greek meals, moussaka and pastitsio. For the most traditional flavor, use ground lamb rather than turkey, and use authentic feta cheese made from sheep’s milk. Serve it with Honey-Glazed Carrots., may use lamb or vegetarian ground meat. Helen recommends the beef or turkey and to use more zucchini than this recipe calls for.

Ingredients

  • 1 cup orzo
  • 1 tbsp. olive oil, divided
  • 1 medium zucchini, quartered lengthwise and sliced
  • 1 yellow or white onion, peeled and diced
  • 1 tsp. dried dill
  • 1 lb. ground turkey
  • 1 tsp. cinnamon
  • 1 tsp. salt
  • 1 tsp. garlic powder
  • 1 tbsp. tomato paste
  • 1 oz. tomato sauce
  • 1 cup crumbled feta cheese

Directions
1. In a medium saucepan, bring about 4 cups of water to a boil. When the water is boiling rapidly, add the orzo and cook it for 6 – 8 minutes until it is al dente. Drain it.

2. Preheat the oven to 400 degrees and spray a large (2-quart) casserole dish with nonstick cooking spray,

3. Heat 1 Tbsp. of the oil in a large heavy skillet over medium to medium-high heat. Add the zucchini and onions and cook them until the onions are translucent and the zucchini is tender-crisp, about 10 minutes. Stir in the dill and put the vegetable mixture in the casserole. Stir in the cooked orzo.

4. Heat the remaining oil in the same skillet and brown the meat, breaking it up with a spatula. When it is almost browned, add the cinnamon, salt and garlic powder and mix evenly, then add the tomato paste and tomato sauce, and stir it until the mixture is bubbly. Pour the meat mixture over the vegetables and orzo, and top it evenly with the cheese.

5. Cover the casserole tightly and bake it for 20 minutes (alternatively, you can refrigerate it for up to 2 days or freeze it for up to 3 months at this point). (Meanwhile, prepare the carrots, if you are serving them.) Serve it hot, making sure to get some of each of the layers in each serving.

Scramble Flavor Booster: Add ½ tsp. dried oregano to the sautéed vegetables.

Honey Glazed Carrots

To make Honey-Glazed Carrots, heat 1 Tbsp. butter in a large heavy skillet over medium heat. Add 1 lb. of sliced carrots and 1 – 2 tsp. honey, and stir to coat the carrots with the butter and honey. Sauté the carrots, stirring occasionally, for 8 – 10 minutes until they are tender and slightly browned. If the carrots are getting too browned, reduce the heat. Season the carrots with up to 1/8 tsp. salt before serving, if desired.

Green Bean, Mushroom and Fennel Salad (from CanadianLiving.com)

Ingredients

  • 1/3 cup extra-virgin olive oil
  • 1/4 cup lemon juice
  • 3 tbsp chopped fresh dill
  • 1clove garliccloves of garlic, minced
  • 3/4 tsp salt
  • 1/4 tsp pepper
  • 1lb small cremini mushrooms, quartered
  • 1 lb green beans , trimmed
  • 1/2 fennel bulb , thinly sliced

Preparation

In large bowl, whisk together oil, lemon juice, dill, garlic, salt and pepper. Add mushrooms and toss to coat. Let stand for 15 minutes, stirring occasionally.

Meanwhile, halve green beans diagonally. Blanch in saucepan of boiling water until tender-crisp, 3 to 5 minutes. Drain and cool in ice bath. Drain well and pat dry with towel.

Add beans and fennel to mushrooms; toss to coat well. Serve immediately or refrigerate for up to 4 hours.

Enjoy your new discoveries this week.

Jennifer