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Showing posts from January, 2013

CSA Share Call Out

We're opening up sign ups for 2013 CSA shares. Please e-mail csa@rjrfarm.ca or call 902-892-8575 for more information.

Details to be posted here soon!

Herbs

Dill - a fringed leafy herb with a pretty distinctive scent and flavour. Great for chopping up into a fresh garden salad (sounds weird but is pretty wonderful), seasoning seafood, pickling, drying for later use. You can even make it into a pesto. 8 recipes for dill.


Cilantro - also known as coriander is a leafy herb that looks somewhat like parsley. It has a nice fresh taste. Great for salsas, salads, dips, or guacamole. Find 10 ideas on this blog.


Parsley - a leafy herb with a fresh but strong taste. Great for seasoning almost anything or as a garnish fresh or dried. It's a key ingredient in tabbouleh. Here's 25 ways to use it.

Swiss chard

Swiss Chard is a wonderful green similar to spinach or kale. Not to be confused with beet greens the stem is wide (beautiful red or yellow colour) and leaves are all edible just give them a nice rinse and trim off the toughest end of the stem where it might have dried out a bit.



Check out our  blog post with a pizza recipe and links to a couple other recipes. You can also chop it and stir-fry it, or steam it then purée it to be added into tomato sauce, or freeze it for use in soups and other things later. To eat it raw it can be put into a tossed salad.

Summer squash and Winter Squash

Summer Squash - includes courgettes (green and yellow zucchini), patti pans (saucers), magda squash, any kind of squash with a softer flesh. There are plenty of creative ways to use this great vegetable that is high in fiber, vitamin C and vitamin K. They are great for making ratatouille, adding to spaghetti sauce, an alternative lasagna noodle, making cake or zucchini loaf, zucchini  'pancakes' fritters. You can even make them into interesting tasting chips in your oven or dehydrator.



Winter squashes are versatile. They differ from summer squashes in that they have a tougher skin and have a longer shelf life. They include pumpkins, acorn squash, and butternut squash among others.They can be roasted, boiled, mashed, puréed into soup, or made into curry. A favourite is Guyanese style sweet pumpkin curry.


Spaghetti squash

Spaghetti squash - Spaghetti squash is an unusual squash in that the flesh when baked comes apart in strands that look like spaghetti noodles. It is very nutrient rich and is low in carbohydrates, cholesterol, and fat. "It is also a good source of Niacin, Vitamin B6, Pantothenic Acid, Potassium and Manganese, and a very good source of Dietary Fiber and Vitamin C." Read More on it's nutritional content.

This squash is thus a wonderful alternative to real spaghetti noodles or just as a side dish. The best way to eat it is to cut it in half, scoop out the pulp and seeds, sprinkle with oil or butter or margarine, then salt and pepper and maybe garlic powder, then bake at 350F for 45 minutes. Scrape the flesh with a fork horizontally to get the noodle-like strands. Serve these as is or with spaghetti sauce.

Snow peas

Snow peas  These are great just for snacking, putting into a salad, or put it in stir fry with greens. It's not necessary to remove the peas from the pod.



Radish

Radish - James likes to  slice them thin and put them with some salt and pepper in a bowl of vinegar.

He also likes to make radish sandwiches where you spread generous layers of mayo on two slices of bread and thin slices of radish with salt and pepper. You can put them after they've pickled for a while in a bowl of vinegar or just have them plain. Homemade bread and mayo makes it even better.

Parsnips

Parsnips- These are a sweet root vegetable. Great for slicing thin and baking or dehydrating for chips, or chopping then roasting, or boil then mash with carrots or potatoes, or chopped into stews. When roasted it really brings out the sweet flavour like in this roasted parsnip and apple soup.

Kale

Kale is a cool weather dark leafy green in the brassica family. It is related to cabbage, cauliflower, broccoli, and collards. This beautiful vegetable is one of the healthiest of the super-foods. Kale has been shown to lower cholesterol, thus reducing risk of heart disease. It contains high levels of various vitamins and minerals such as minerals copper, potassium, iron, manganese, and phosphorus and vitamin A, K, C. Kale also contains antioxidants so it is linked to reducing the risk of cancer.

To store kale you can refrigerate it for up to 5 days in an air tight bag or container. Or if you want to keep it fresh longer wrap it in a slightly moistened paper towel or cloth and put it in the vegetable drawer.

Kale is very multipurpose. You can eat it raw in a salad or you can fry it, steam it, boil it, or use it as a substitute for spinach. Make kale 'chips', make all kinds of smoothies.

Top 10 ways to prepare kale.


Chinese cabbage

Joi choi- is related to pak choi and bok choy. This is a crisp and juicy cabbage-like vegetable. You can steam it and serve the leaves and stems tender, chop the stems and cook longer than the leaves. You can saute it in oil or use it in a stir fry, you can also use it in soup. Try the stir-Fried Bok Choy with Ginger and Garlic recipe here.

This food is very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, and Vitamin B6. Read More on nutritional information here.


Mei Qing Choi (pronounced may-ching-choy)- A Chinese cabbage can be prepared similar to joi choi, bok choy, or other pac choi. Read more about it here.



Garlic scapes

Garlic scapes - stalk of garlic plant that's going to blossom. A nice mild garlicy flavour. Use it in stir fry, make into a spicy pesto, freeze it chopped up, or put it in soups.

Cauliflower

Cauliflower  is a popular veggie for steaming or just eating raw with salad dressing. It also can be used as an interesting wheat-free alternative for pizza crusts, or a dairy-free 'Alfredo' sauce.



Red, green, and savoy cabbage

Cabbage red or green is not just good for jigg's dinner (also known as 'corned beef & cabbage' or simply 'boiled dinner'), it's great for sauerkraut, roasted vegetables, coleslaw, and stir fry. This yummy quinoa soup recipe uses cabbage and all kinds of other veggies.


Red cabbage-  A great source of vitamin C, vitamin K, and anti-oxidants this cabbage can be shredded in a raw coleslaw, chopped for a soup, or shredded into sauerkraut or kimchi.


Savoy cabbage - This round cabbage is vitamin and fiber rich. You can roast it, make cabbage rolls,  even put it in soup . Read more about the health and nutritional benefits here.



Brussel Sprouts

Brussel Sprouts are like small cabbages that grow on a stalk. They are high in vitamin A, C, K and fibre more nutritional information here. They have the flavour of broccoli and cabbage combined.

We like to give them to you on the stalk so you can see how they grow - like small trees. You may not have prepared this before so check out this video on how to do it. Just break or cut off the little sprouts and prepare as you wish - steam, broil, braise, bake, stir-fry. Careful not to overcook, they are sort of like broccoli in that they turn nice bright green when cooked properly, then turn brown and mushy when over cooked. This page goes over some different cooking methods.

Beet Greens

Beet greens  are similar to spinach leaves. Again the dark leaf is a good indication of how many vitamins they contain.

They are high in iron, calcium, vitamin c, Protein, Folate, Pantothenic Acid, Phosphorus and Zinc. They are also a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Potassium, Copper and Manganese. Read More.
Eat beet greens in a simple sandwich of butter, salt, and steamed beet greens on a bun. Or you could  just boil them and season with garlic, oil, salt, and some lemon juice. Such as the recipe here.



Beets

Beets are a root vegetable. Its dark rich colour can be used as a natural dye for things like makeup or cloth. A good source of antioxidants and vitamin C. Beets can be sliced and baked into chips, chopped and boiled to serve with some butter, put into stews, or made into delicious borscht.

Top 10 ways to cook beets.