Week of April 18th

Tip of the week: Best way to store strawberries. Take them out of the bag and put them in an airtight container. You can layer paper towels in between them which will help absorb extra moisture and preserve them the longest.

CSA Contains:
ROMAINE LETTUCE
CARROTS
STRAWBERRIES
GREEN ZUCCHINI
RED BEETS
RAINBOW CHARD
RADISHES
BLUEBERRIES from GOLETA GROWN
LEEKS
BUNCHED SPINACH
BIG BOX ADD: RED BUTTER LETTUCE, CARROTS, GREEN CABBAGE, LATE LANE NAVAL ORANGES, HASS AVOCADOS from McCloskey Nursery

FRUIT EXPANSION CONTAINS: BLUEBERRIES and ORANGES from VINCENT FARMS
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Week of April 11th

Tip of the week: Fava beans are a little extra work. But after shelling a bunch of them for dinner last night I realized they were worth every bit. Their sweet, creamy flavor when cooked make a great addition to a meal. The beans are actually tucked away in two different layers. The first is the obvious shell that they come out of. The second is the shell around the actual bean. I looked up a quick trick to peeling the second skin off the beans. You can freeze them for 30 mins, and when you are ready to use them thaw them for 10 mins and then they slip right out of the skin. They should be fairly easy to slip out immediately though if you don’t have the time to wait.
Did you know that fava beans contain a high concentration of thiamin, vitamin K, vitamin B-6, potassium, copper, selenium, zinc and magnesium. They are also an inexpensive source of lean protein.

Apologies to anyone who ordered avocados the past few weeks and didn’t receive them. We should have extra in the CSA store that will be delivered this week!

CSA Contains:
CARROTS
GREEN LEAF LETTUCE
GREEN KALE
BUNCHED SPINACH
SWEET SPRING ONIONS from SUNRISE ORGANICS
FAVA BEANS from SUNRISE ORGANICS
CILANTRO
HASS AVOCADOS from FRECKER FARMS
STRAWBERRIES from FRECKER FARMS
FENNEL
BIG BOX ADD: ROMAINE LETTUCE, CARROTS, RADISHES, RED BEETS, BLUEBERRIES from GOLETA GROWN

FRUIT EXPANSION: LATE LANE NAVAL ORANGES from VINCENT FARMS and BLUEBERRIES from GOLETA GROWN

Avocado & Fava Bean Salad

Ingredients:
½ cup fresh fava beans, shelled and peeled
1 medium fennel bulb, thinly sliced
1½ cups sunflower sprouts
½ cup cooked chickpeas, drained and rinsed
Extra-virgin olive oil, for drizzling
Juice ½ small lemon
½ avocado, diced
¼ cup chopped almonds, toasted
¼ cup large shavings of Parmesan
Sea salt and freshly ground black pepper
(Find the full recipe and directions here at Blue Zones)

Kale, Chickpea and Avocado Salad with Avocado Dressing

Ingredients:
1 bunch kale (about 5-6 large kale leaves), leaves removed from stem and finely chopped
1/2 red onion, finely diced
1 can chickpeas, rinsed
2 avocados, 1 for the dressing and 1 diced
2 tbsp plain Greek yogurt
1/2 tsp cumin
1 tbsp honey
1 tbsp olive oil
juice of 1 lemon
salt and pepper, to taste
(Find the full recipe and directions here at Greens n Chocolate)

Roasted Carrot and Fennel Soup

Ingredients:
2 tablespoons olive oil
2lb carrots, peeled, trimmed and sliced
2 bulbs of fennel, trimmed and sliced
1 onion, peeled and sliced
2 cloves garlic
2-3 medium red potatoes, peeled and sliced
1 quart vegetable stock
1 teaspoon salt
1/2 teaspoon black pepper
pepitas, as optional garnish
(Find the full recipe and directions here at Gather a Table)

JUICE FEAST:
CARROTS
ROMAINE LETTUCE
GREEN KALE
BUNCHED SPINACH
LACINATO KALE
FUJI APPLES from CUYAMA ORCHARDS
CILANTRO
LACINATO KALE
STRAWBERRIES from FRECKER FARMS
FENNEL

Week of April 4th

Food for thought: Thanks for sticking with us while we push through some of the toughest months of the CSA. I call them the toughest because it’s when we see the least variety and it’s mostly greens. Although if you travel anywhere else in the world I’m sure the CSA would just shut down in the winter time.
It’s hard when you walk in the grocery store and see tomatoes on the shelf and wonder why you are eating kale again for the fourth week in a row. But I promise that when we put produce in the box it’s THE BEST of it’s kind. Those tomatoes in the store have been grown for looks and shipping capability instead of flavor. And while you munch on beets and sugar snap peas this week, our tomatoes are picking up speed with this warm weather. We are also looking forward to zucchini as well.
I’ve been asked quite a few times if we offer a smaller CSA box. And to that I want to say that we are trying to encourage MORE vegetables in your diet. We want veggies to be the star of your meals and meat to be the side dish. It has been proven time and time again that plant based lifestyles cure everything from weight gain to high blood pressure to heart disease and everything in between. And if you can eat $25-$35 worth of veggies a week, odds are you are saving money in other areas. The recipes below are meant to inspire. Even if you don’t see something you like, I bet the corresponding blogs will have something amazing to cook up for dinner.
When you get your box, unload your veggies, wash and prep them and get yourself set up to eat Plant Based. We want to you to be the healthiest happiest person possible.

CSA Contains:
RED BEETS
BUNCHED SPINACH
CARROTS
GREEN LEAF LETTUCE
GREEN KALE
RED CABBAGE
SUGAR SNAP PEAS
BLUEBERRIES from GOLETA GROWN
FUJI APPLES from CUYAMA ORCHARDS
ITALIAN PARSLEY
BIG BOX ADD: RADISHES, ROMAINE LETTUCE, CARROTS, STRAWBERRIES from FRECKER FARMS, SUGAR SNAP PEAS

FRUIT EXPANSION: BLUEBERRIES & STRAWBERRIES
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Week of March 28th

Tip of the Week: These are the very last butternut squashes for the season. We likely wont see them again until the end of summer. The last ones of the season are my favorite because they are the most flavorful. Some liquids have evaporated from the squash during storage and that leaves a bright orange, super sweet meal for you.

CSA Contains:
ROMAINE LETTUCE
CARROTS
RED BEETS
GREEN KALE
BUNCHED SPINACH
BUTTERNUT SQUASH
STRAWBERRIES from FRECKER FARMS
PINK LADY APPLES from CUYAMA ORCHARDS
CILANTRO
FENNEL
BIG BOX ADD: CARROTS, RED CABBAGE, KOHLRABI, EXTRA SPINACH, RED LEAF LETTUCE

FRUIT EXPANSION: BLUEBERRIES from GOLETA GROWN & FUJI APPLES from CUYAMA ORCHARDS
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Week of March 21st

Please be cautious if you are picking up at the farm when it’s raining (or has recently rained). The farm becomes one big mud puddle.

Tip of the week: Remove the tops from your carrots and radishes when you receive them. The tops actually suck the water out of the vegetables and will leave them limp. That goes for the extra leaves on the cauliflower as well as beet tops.

CSA Contains:
LACINATO KALE
RED LEAF LETTUCE
RADISHES
CARROTS
GREEN CABBAGE
RED BEETS
BLUEBERRIES from GOLETA GROWN
STRAWBERRIES from FRECKER FARMS
BUNCHED SPINACH from FRECKER FARMS
CAULIFLOWER from SUNRISE ORGANICS
BIG BOX ADD: CARROTS, ROMAINE LETTUCE, PINK LADY APPLES, BUTTERNUT SQUASH, ARUGULA

FRUIT EXPANSION: BLUEBERRIES and PINK LADY APPLES
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Week of March 14th

Tip of the week: Beets don’t have to take forever in the oven to roast. I’ve found them to steam up within 5 minutes in a pan. Our beets are super tender and still are very sweet when steamed. You actually retain a lot more nutrients from them. Studies show beets’ concentration of phytonutrients, such as betalains, is diminished by heat.

CSA Contains:
CARROTS
ROMAINE LETTUCE
LEEKS
STRAWBERRIES from FRECKER FARMS
BLUEBERRIES from GOLETA GROWN
RED BEETS
HAAS AVOCADOS from McCloskey Nursery
CILANTRO
RED CHARD
BUNCHED SPINACH from FRECKER FARMS
BIG BOX ADD: CARROTS, RED LEAF LETTUCE, PINK LADY APPLES, GREEN CABBAGE, LACINATO KALE

FRUIT EXPANSION: BLUEBERRIES and PINK LADY APPLES

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Week of March 7th

Tip of the week: Our farm is experiencing winter and it’s in full swing. Strawberry fields are freezing, crops have slowed down to a snail pace growth and the CSA boxes have turned green. Consider what greens might work well in smoothies. Chop off the stalks or the parts that you will not use, wash the greens and freeze them. That way you will have ample time to enjoy everything in your box at the peak of freshness.

Did you know collard greens are among the best vitamin C foods, plus a good source of vitamin K and fiber. They help the liver cleanse and detoxify fat, boost the immune function and protect the body from environmental toxins. And not to be repetitive – but they are yet another veggie that helps fight cancer. #farmacy

CSA Contains:
GARNET YAMS from QUAIL H. FARMS
RED CABBAGE
CARROTS
GREEN LEAF LETTUCE
RED BEETS
HASS AVOCADOS from FRECKER FARMS
BUNCHED SPINACH from FRECKER FARMS
COLLARD GREENS
KENNY GRAPEFRUITS from VINCENT FARMS
GREEN KALE
BIG BOX ADD: CARROTS, RED LEAF LETTUCE, GARNET YAMS, SATSUMA TANGERINES from GLEN ANNIE ORGANICS, CHARD
*WE WERE SHORT IN YAMS, SOME OF LARGE SHARES RECEIVED EXTRA AVOS INSTEAD
*WE WERE SHORT IN GRAPEFRUIT, SOME OF THE BOXES RECEIVED APPLES INSTEAD

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Week of February 28

Tip of the week: What are leeks and how do I use them? I get a lot of questions regarding these delicious under rated veggies. “They are an excellent source of vitamin K. They are very good source of manganese, vitamin B6, copper, iron, folate and vitamin C. Leeks are also a good source of vitamin A (in the form of carotenoids, dietary fiber, magnesium, vitamin E, calcium and omega-3 fatty acids.” – WHFoods.com
Don’t bother washing or trimming leeks before use. Go ahead and put them in a plastic bag and store them in the vegetable drawer. Add a delicious and unique flavor to your meals by tossing in some sliced leeks. Use the white portion for eating and the greens can be used for stock. They have a delicate onion flavor that isn’t reproduced anywhere else. They are amazing sauteed with spinach and eggs to make a simple dish.

CSA Contains:
CARROTS
GREEN LEAF LETTUCE
RED BEETS
BABY SPINACH from SUNRISE ORGANICS
GREEN CABBAGE
PINK LADY APPLES from CUYAMA ORCHARDS
ITALIAN PARSLEY
LEEKS
GREEN KALE
BUTTERNUT SQUASH
BIG BOX ADD: CARROTS, RED BUTTER LETTUCE, RED CABBAGE, SATSUMA TANGERINES from GLEN ANNIE ORGANICS, LACINATO KALE

FRUIT EXPANSION: BLUEBERRIES from GOLETA GROWN and TANGERINES from GLEN ANNIE ORGANICS

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Week of February 21st

Tip of the week: Our spaghetti squash was grown in the summer and stored all winter. That’s where it get’s the name “winter squash.” It’s really easy to cook and enjoy this squash. Cut it in half, scoop out the seeds and rub the insides down with olive oil. Bake at 450 degrees for about 40 minutes. You know it is done when the squash is soft and you can use a fork to rake out the “noodles.” We have a yummy recipe below, but you can also just top it with some pesto, mushrooms and cheese for an easy weeknight dinner.

CSA Contains:
CARROTS
GREEN LEAF LETTUCE
PINK LADY APPLES from CUYAMA ORCHARDS
RED BEETS
GREEN CABBAGE
ARUGULA
CELERY
RED CHARD
SPAGHETTI SQUASH
RED TOMATOES
BIG BOX ADD: CARROTS, RED BUTTER LETTUCE, RED TOMATOES, GARNET YAMS, GREEN KALE

FRUIT EXPANSION ADD: BLUEBERRIES from Goleta Farming and TANGERINES from GLEN ANNIE ORGANICS

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Week of Febuary 14th – Be good to your heart

Tip of the week: Your lettuce was picked so fresh it should last weeks in your fridge before wilting. When you bring your lettuce home, cut it up, wash it and spin it dry. Then store it in an airtight container with a towel to absorb extra moisture. It should last at LEAST until your next CSA box is delivered.

With Valentine’s Day around the corner, it’s got me thinking a lot about hearts. Not the paper hearts laced with candy, or perhaps the heart shaped cookies you will find in your box this week. But that one that’s beating inside your chest. Heart disease is the number one cause of death for both men and women, globally.

THE SINGLE MOST EFFECTIVE CHANGE A PERSON CAN MAKE TO PREVENT AND STOP HEART DISEASE IN ITS TRACKS IS TO SWITCH TO A PLANT-BASED DIET.
Plant-based diet? Nah, give me the pills, the stents, and surgeries. Going plant-based is way too drastic!!! :/ A plant-based diet is centered around eating whole plant foods and grains which are naturally loaded with fiber, phytochemicals, nutrients, and vitamins. This is, as nature intended.

I love a plant based diet because it’s benefits come from all the foods you get to eat instead of the other diets that claim benefits by what you avoid. But plant based isn’t a diet or a quick fix, it’s a life style choice. We are so lucky to have all this amazing produce right here in our backyards. I choose to eat all of these foods because they fuel my body, keep me and my family healthy and are part of a sustainable planet.

So stop worrying about all the foods you shouldn’t eat and dig into your CSA box and all the incredible foods that are going to do your body good. Let’s lead our hearts in the direction that we know serve us best.

Looking for a little Heart Healthy inspiration for the ones you love? Consider gifting a subscription to our CSA program and help everyone around you enjoy the benefits of eating more vegetables.

CSA Contains:
RED BEETS
RED BUTTER LETTUCE
CARROTS
CAULIFLOWER from SUNRISE ORGANICS
ITALIAN PARSLEY
BROCCOLI
SATSUMA TANGERINES from GLEN ANNIE ORGANICS
GARNET YAMS from QUAIL H. FARMS
RED TOMATOES
BUNCHED SPINACH
BIG BOX ADD: LACINATO KALE, CARROTS, GREEN LEAF LETTUCE, RED TOMATOES, TANGERINES

Fruit Expansion: Tangerines from Glenn Annie Organics & Pink Lady Apples from Cuyama Orchards

Comforting Brown Rice Bowl

Ingredients:
1 can of chickpeas
1 sweet potato
⅔ cups of brown rice
5 cups of tightly packed fresh spinach
1 tbsp garlic powder
1 tsp turmeric
½ tsp cayenne pepper
½ tsp cinnamon
2 cloves of garlic
2 tsp olive oil
2 tbsp tahini
lime, juice
1 tsp maple syrup
chili, salt, pepper
(Find the full recipe and directions here at Green Envi)

Roasted Sweet Potato and Cauliflower Rice Bowls with Tumeric Tahini Dressing

Ingredients:
BUDDHA BOWLS:
1 large sweet potato chopped into rounds
½ small head kale finely chopped
1 cup black beans
1/2 large avocado peeled and sliced
¼ red onion thinly sliced
CAULIFLOWER RICE:
3 tablespoons coconut oil or olive oil
1 large head cauliflower trimmed and grated
3 cloves large garlic minced
¼ teaspoon sea salt to taste
Pinch ground coriander
TURMERIC TAHINI DRESSING:
¼ cup full-fat coconut milk
¼ cup tahini
¼ cup water
2 tablespoons lemon juice or cider vinegar
1 clove small garlic minced
3 tablespoons nutritional yeast optional
¼ teaspoon fresh turmeric grated (or ground turmeric)
1 tablespoons pure maple syrup
Pinch sea salt
FOR SERVING:
Pumpkin Seeds
Hemp Seeds
(Find the full recipe and directions here at The Roasted Root)

Cauliflower Fried Rice

Ingredients:
3 tablespoons coconut oil or grass-fed butter separated
2 large eggs lightly beaten
½ yellow onion finely chopped
5 cloves garlic minced
1 large head cauliflower grated
3 tablespoons coconut aminos
1 large carrot peeled and grated
5 stalks green onion chopped
1 cup red cabbage thinly sliced
sea salt
(Find the full recipe and details here at The Roasted Root)

Crispy Sweet Potato Fries with Beet Ketchup

Ingredients:
2 medium beets, scrubbed
2 medium sweet potatoes
Organic Extra Virgin Olive Oil Spray
1 tablespoon tapioca starch or cornstarch
1 teaspoon salt, divided
1/2 teaspoon paprika
1 teaspoon onion powder, divided
1 teaspoon garlic powder, divided
1/2 teaspoon black pepper, divided
1/2 cup + 1 tablespoon Organic Apple Cider Vinegar
1/2 cup pitted dates*
1/4 teaspoon ground allspice
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
(Find the full recipe and directions here at Emilie Eats)

JUICE FEAST:
RED BEETS
ROMAINE LETTUCE
CARROTS
LACINATO KALE
ITALIAN PARSLEY
GREEN CABBAGE
FUJI APPLES from CUYAMA ORCHARDS
GARNET YAMS from QUAIL H. FARMS
RED TOMATOES
BUNCHED SPINACH