Saturday, 26 May 2012

Early Season week 3 — Meet this week's vegetables





















  • Heirloom leaf lettuce mix
  • 2 red romaine lettuce heads
  • Rainbow Swiss chard — Great steamed, boiled or stir-fried
  • Hakurei turnip — AKA the salad turnip. A delicious japanese white-flesh turnip that can be eaten raw. The greens can be eaten as well.
  • Pak Choi — An Asian vegetable, perfect in a stir-fry.
  • Green garlic — A young garlic stem, the result of a little thinning we had to do in the garlic beds. Chop it up, and use it as you would mature garlic.
  • Spring Onions

Saturday, 19 May 2012

The power of Mustard Greens

If you’ve never had mustard greens before, then I think you’re in for a treat. Think of it as horseradish in the form of a healthy fibrous dark leaf. It has the sharp pungency of a strong mustard and is indeed one of the most nutritious green leafy vegetables. The greens actually contain vitamin A, and K. As the mustard greens get bigger they are awesome in stir fries.

If you are not used to mustard greens, then be forewarned. They pack a big flavor punch, and are much more fibrous than lettuce or even spinach. You may want to sub out half of the mustard greens for lettuce or spinach if eating raw.

- Sylvie Thibert thehealthnut.ca

The goodness of Kale

Kale is loaded with vitamins and minerals vital to good health. Kale contains high levels of beta carotene, vitamin K, vitamin C and lutein. It even has omega 3 fatty acids, and vitamins B6, B3, B2, and B1. One cup of cooked kale has over 5 % of the recommended daily allowance of protein.


RAW KALE SALAD WITH CITRUS DRESSING
Serves 6
-2 bunches of  kale, about 12-14 ounces, wash and dried
Dressing:   
2 Tablespoons fresh lemon juice
2 Tablespoons fresh orange juice
1/2 teaspoon fine sea salt
A few twists of black pepper
1 Tablespoon minced green onions
2 teaspoons 100% pure maple syrup (St-Pierre, Lancaster Ont.) or raw honey (Levac Apiaries, Green Valley, Ont)
6-7 Tablespoons cold-pressed organic extra-virgin olive oil
Directions;
Remove the stems from the kale and stack a bunch on a cutting board. Thinly slice the kale with a sharp knife and transfer to a serving bowl. Repeat with remaining kale.

Preparing the dressing
-whisk all the ingredients in a small bowl and add enough dressing to coat the kale lightly.
-Massage the kale with the dressing. Add in your favorite salad fixings (dried cranberries, sunflower seeds, pumpkin seeds, pine nute) and additional dressing ,if needed.

Special thanks to Sylvie Thibert for this recipe and advice. thehealthnut.ca

Early Season Week 2 - Meet this week's vegetables






















  • Spring Salad Mix
  • Rouge Grenobloise head lettuce — A french heirloom lettuce that is both heat and cold tolerant, perfect for early spring growing
  • Spring onions
  • Red globe radishes  — First crop of the season!
  • Kale — Great steamed, boiled or stir-fried
  • Mustard Greens — Perfect for a stir-fry, juicing or eating raw.

Friday, 11 May 2012

Early Season CSA - Meet this week's vegetables!



























  
  
  •  Sweet and Spicy salad mix — A mix of spicy mustard greens, arugula, sweet overwintered spinach and leaf lettuce.
  • Rainbow Swiss Chard
  • Baby Arugula
  • Spring onions —  We always grow from seed for the best quality and taste, and to prevent any disease or chemical contamination
  • Baby carrots
  • Parsley






















Sautéed Rainbow Swiss Chard

 Ingredients
-1 bunch rainbow Swiss chard, washed in several changes of water and thoroughly dried, and chopped into 2 -inch pieces.
-1 clove garlic, peeled and minced
-2 teaspoons organic extra-virgin olive oil               
-Juice from half of a fresh lemon (optional)                   
-Sea salt and pepper to taste       

Directions
-In a sauté pan, heat the oil over medium heat.
-Sauté the garlic lightly in the oil and remove it from pan as soon as it starts to brown.
-Add the chard pieces to the pan and sauté until just wilted, stirring frequently.
-Remove the pan from the heat, add lemon juice, salt (optional), and pepper, to taste, and serve.


  What's Beneficial About Swiss Chard
One of the primary flavonoids found in the leaves of chard is called Syringic acid  It has received special attention in recent research due to its blood sugar regulating properties. It makes sense to think about chard as a vegetable whose flavonoid phytonutrients are unique and may offer special benefits for blood sugar control.
The red and yellow betalain pigments found in this food family and the special connection between their overall phytonutrients and our nervous system health (including our specialized nervous system organs like the eye) point to this family of foods for overall health.


   Special thanks to Sylvie Thibert for this recipe and advice. thehealthnut.ca