Week of October 3rd – Seasons are Changing

I can’t believe it’s already October, but I can definitely feel the crispness to the air up here in Buellton. And with that chill comes a startling halt to a lot of warm weather crops. Keep an eye on the blog as it may change with what we can actually pick this week. If we get melons it will definitely be the last week for them.
I listen to a lot of health related podcasts to keep up on the latest findings in health. I always knew it was important to eat a variety of vegetables to get the most diverse nutrients, but I recently learned that one key facet of good gut health that is a fairly new discovery — is eating an ample and diverse amount of produce. It is a key to healthy gut function because of its influence on gut bacteria. I find when I go to the store I tend to buy the same things, so it’s cool to have such a variety of things in our CSA boxes every week.
And my last note is for broccoli. I’ve been reading and hearing so many amazing detoxification benefits that this vegetable provides. Researchers at Johns Hopkins University’s School of Medicine found that broccoli contains a potent sulphur-containing chemical called sulforaphane that can turn on our genes and cause them to produce both antioxidant, and detoxification enzymes. When we eat raw broccoli, our chewing enables the release of an enzyme, myrosinase, which is trapped in the cell walls of this plant. Eating the vegetables raw, or lightly steamed is best, as it will preserve the enzyme activity, and having healthy bacteria in your intestines will help as well. Check out a recipe below for a delicious raw broccoli salad. I tried it and my whole family enjoyed it!

CSA Contains:
CARROTS
STRAWBERRIES
GREEN LEAF LETTUCE
MINI SWEET BELL PEPPERS
RED TOMATOES
CUCUMBERS
GREEN ZUCCHINI
YELLOW ONIONS
BROCCOLI
HEIRLOOM TOMATOES
BIG BOX ADD: CARROTS, ROMAINE LETTUCE, MOUNTAIN MAGIC TOMATOES, ACORN SQUASH, LACINATO KALE

FRUIT EXPANSION: GALA APPLES from CUYUAMA ORCHARD and STRAWBERRIES from SUNRISE ORGANICS

JUICE FEAST:
CARROTS
STRAWBERRIES
ROMAINE LETTUCE
GALA APPLES
CUCUMBERS
LACINATO KALE
ITALIAN PARSLEY
CANARY MELON
GREEN KALE
CELERY
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Week of September 26th

Have you ever tried a Piel de Sapo melon? It literally translates to skin of the toad. It is low in calories, high in vitamin C and potassium, making it great for meals, snacks or desserts. It has a thick green outer rind resembling the skin of a toad, a juicy white flesh, and a taste somewhere between a honeydew and a pear.

CSA Contains:
RED BELL PEPPERS
YELLOW GRAPE TOMATOES from SUNRISE ORGANICS
STRAWBERRIES from SUNRISE ORGANICS
RED LEAF LETTUCE
CARROTS
PIEL DE SAPO MELON
BROCCOLI
GREEN BEANS
HEIRLOOM TOMATOES
LACINATO KALE
BIG BOX ADD: CARROTS, GREEN LEAF LETTUCE, RED TOMATOES, CILANTRO, MINI SWEET BELL PEPPERS

FRUIT EXPANSION: PEARS from VINCENT FARMS and STRAWBERRIES

JUICE FEAST:
RED BELL PEPPERS
RED TOMATOES
STRAWBERRIES from SUNRISE ORGANICS
GREEN LEAF LETTUCE
CARROTS
WATERMELON
GALA APPLES
CILANTRO
CUCUMBERS
LACINATO KALE
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Week of September 19th

Did you know that a cup of red bell pepper contains 3x as much vitamin C as an orange? Yum.

CSA Contains:
RED BELL PEPPERS
CARROTS
STRAWBERRIES from SUNRISE ORGANICS
GREEN LEAF LETTUCE
BUTTERNUT SQUASH
CANTELOUPE
CIPOLLINI ONIONS
CUCUMBERS
GREEN BEANS from FRECKER FARMS
RED TOMATOES
BIG BOX: ROMAINE LETTUCE, CARROTS, MINI SWEET BELL PEPPERS, CHERRY TOMATOES, LACINATO KALE

FRUIT EXPANSION: GALA APPLES from CUYUAMA ORCHARDS and STRAWBERRIES from SUNRISE ORGANICS

JUICE FEAST Contains:
RED BELL PEPPERS
CARROTS
STRAWBERRIES from SUNRISE ORGANICS
GALA APPLES from CUYAMA ORCHARDS
WATERMELON
CUCUMBERS
ROMAINE LETTUCE
RED TOMATOES
LACINATO KALE
CILANTRO

Late Summer Harvest Bowls with Kale Pesto

Ingredients:
FOR THE BOWLS
2 cups cubed butternut squash (about 1 medium squash)
1 lb green beans, ends trimmed
1 pint cherry tomatoes, halved
2 cups cooked farro or brown rice (about 1 cup dry)
FOR THE KALE PESTO
3 cups chopped lacinato kale, stems removed (about 1 bunch)
1/2 cup raw pecans (or other nut of choice)
2 tablespoons lemon juice (about 1 small lemon)
2-3 garlic cloves
1/2 teaspoon salt
1/2 cup extra-virgin olive oil
(Find the full recipe and inspiration here at Making Thyme for Health)

Mediterranean Three Bean Quinoa Salad

Ingredients:
FOR THE SALAD:
1 cup quinoa
2 cups water
½ lb. green beans, trimmed and snapped into 2-inch pieces
1 (15 oz) can of garbanzo beans (chickpeas), drained and rinsed
1 (15 oz) white beans, drained and rinsed
1 red bell pepper, seeds removed and chopped
1 yellow bell pepper, seeds removed and chopped
1 cup chopped seedless cucumber
1 cup grape tomatoes, cut in half
1/4 cup diced red onion
1/4 cup crumbled feta cheese
1/3 cup kalamata olives, pitted and sliced in half
1/4 cup chopped fresh basil
FOR THE DRESSING:
1/4 cup olive oil
1 tablespoon balsamic vinegar
2 garlic cloves, pressed
1/4 teaspoon dried basil
1/4 teaspoon dried oregano
Kosher salt and freshly ground black pepper
(Find the full recipe and directions here at Two Peas and Their Pod)

Orange Marinated Chicken Bowls with Rice

Ingredients:
FOR THE CHICKEN:
1 pound boneless skinless chicken breasts
3 Tbsp avocado oil or olive oil
3 Tbsp orange juice
1 Tbsp cider vinegar
1/2 tsp sea salt
FOR THE BOWLS:
1 batch Orange-Turmeric Tahini Sauce
3 Tbsp avocado oil or olive oil, divided
4 medium zucchini grated
4 large carrots peeled and chopped
sea salt to taste
1 cup cherry tomatoes halved
(Find the full recipe and details here at The Roasted Root)

Cipollini Onion Hummus

Ingredients:
1⁄3 cup plus 2 Tbs olive oil, divided
3 small cipollini onions (about half a pound), thinly sliced or chopped
1 15-oz can chickpeas, rinsed and drained
juice of 1 lemon (approx 1⁄4 cup)
1 clove garlic, roughly chopped
4 tbsp. tahini
1⁄2 tsp. salt
(Find the full recipe and directions here at Savuer)

Week of September 12

What makes a shallot so special? Shallots are not only delicious, they’re also good for you! Shallots contain vitamins A, C, E, and, and important minerals like selenium, which help keep your skin and hair healthy. Shallots caramelize like an onion, although their mild flavor is closer to garlic. One nice thing about shallots is that they do not give one bad breath, the way onions and garlic do and they are more easy to digest. Try adding thinly sliced onions to your favorite oil based salad dressing and let them marinate overnight. It adds a fantastic flavor and crunch to your next salad.

CSA Contains:
BROCCOLI
CANARY MELON
ITALIAN PARSLEY
HEIRLOOM TOMATOES
MINI SWEET BELL PEPPERS
GREEN ZUCCHINI
SHALLOTS
GREEN LEAF LETTUCE
STRAWBERRIES
CARROTS
BIG BOX ADD: GREEN LEAF LETTUCE, CARROTS, CUCUMBERS, HEIRLOOM TOMATOES, GREEN KALE

FRUIT EXPANSION: CONCORD or IONA GRAPES from VINCENT FARMS and STRAWBERRIES

JUICE FEAST:
GREEN KALE
WATERMELON
ITALIAN PARSLEY
CUCUMBERS
RED BELL PEPPERS
ROMAINE LETTUCE
STRAWBERRIES
CARROTS
FENNEL
LACINATO KALE

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Week of September 5th

We are carrying on with corn this week and actually put bird netting up (no easy feat) to protect the ears. See my last post about the troubles of growing organic corn. You should still peel back the husk and cut off the top of the ear to avoid any further worm damage. This corn is by far the best tasting I’ve ever had and my hopes is that you will get to enjoy it too.

CSA Contains:
CARROTS
GREEN LEAF LETTUCE
RED BELL PEPPERS
STRAWBERRIES from SUNRISE ORGANICS
ANANAS MELON (A WHITE FLESHED CANTALOUPE)
LACINATO KALE
CUCUMBERS
YELLOW ONIONS
RED TOMATOES on the vine
BI-COLORED SWEET CORN
BIG BOX ADD: CARROTS, RED BUTTER LETTUCE, GREEN BEANS from SUNRISE ORGANICS, CORN, GREEN ZUCCHINI

FRUIT EXPANSION: STRAWBERRIES

JUICE FEAST:
CARROTS
FENNEL
RED BELL PEPPERS
STRAWBERRIES from SUNRISE ORGANICS
WATERMELON
LACINATO KALE X2
CUCUMBERS
ITALIAN PARSLEY
LEMONS
DANDELION GREENS
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Week of August 29th

Organic corn is reliably sweeter and tastier than conventionally-grown corn. Maybe it’s because we nurture the soil which in turn nurtures the plant. The one drawback seems to be, for most, finding the little worm inside (which is completely HARMLESS). These worms are called corn earworms and are a big headache for us farmers. If it’s not the worm eating the corn, than we also have birds that peck at the corn to eat the worm! You might notice your corn ears have been pecked on the top. Either way the corn itself is fine to eat. Please just peel back the husk slightly before you put the corn away and cut off the affected section of the ear.

CSA Contains:
CARROTS
GREEN LEAF LETTUCE
CANTALOUPE
STRAWBERRIES from SUNRISE ORGANICS
RED TOMATOES
HEIRLOOM TOMATOES
RED BELL PEPPERS
GREEN ZUCCHINI
CIPPOLINI ONIONS
BI-COLORED SWEET CORN
BIG BOX ADD: CARROTS, CORN, RED LEAF LETTUCE, COLLARD GREENS, CUCUMBERS

FRUIT EXPANSION: RASPBERRIES and STRAWBERRIES from SUNRISE ORGANICS

JUICE FEAST:
CARROTS
ROMAINE LETTUCE
CANTALOUPE
STRAWBERRIES from SUNRISE ORGANICS
LEMONS AND HERBS
COLLARD GREENS
RED BELL PEPPERS
FENNEL
GREEN KALE
CUCUMBERS
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Week of August 22nd

I used to suffer from migraine headaches and different kinds of sickness throughout the year. I literally ended up in the hospital multiple times with crippling headaches in my 20s. So it’s been particularly interesting to me to learn about plant heavy diets and how they have effected my health in such a positive manner. I no longer suffer from headaches (EVER!!) and rarely get sick.
With so many colors of the rainbow represented in our box this week, I thought it would be fun to look at a brief overview of what these colors actually mean. Did you know we just discovered phytochemicals in the last 40 years? Imagine what else veggies have in store that we have not yet discovered.
Red/Purple/Blue
Pigments called anthocyanins give red and purple fruits and vegetables their color and serve as powerful antioxidants in the body.
Orange/Yellow
Fruits and veggies contain beta-carotene, an antioxidant that is converted to vitamin A in the body and maintains eye health (preventing macular degeneration and improving night vision), fights cancer, and is necessary for healthy skin.
Greens
We should eat things that are as dark green as possible. Aside from being high in vitamin A, leafy greens are also a good source of calcium. If you don’t eat dairy, be sure to load up on deeply colored greens to get enough of the essential mineral.
Try sneaking veggies into meals you already love. Mix pureed cauliflower into mashed potatoes. Top homemade pizza with zucchini, onions, peppers, eggplant, and mushrooms. Add onions, garlic, peppers, and diced carrots in your pasta sauce. Replace boring salads with multihued entrée-sized ones. Cover leafy greens (try romaine, arugula, or spinach) with a abundance of vegetables, like broccoli, peas, peppers, onions, green beans, fennel, celery, and corn. Taking care of your body will give you the quality of life you deserve!!! It will enhance your day to day activities, reduce stress on your body and help fight sickness.

CSA Contains:
BROCCOLI
CARROTS
ROMAINE LETTUCE
CANARY MELON
RASPBERRIES
HEIRLOOM TOMATOES
RED TOMATOES
RED ONIONS
STRAWBERRIES from SUNRISE ORGANICS
GREEN ZUCCHINI
BIG BOX ADD: CARROTS, GREEN LEAF LETTUCE, HASS AVOCADOS, BLACKBERRIES, FENNEL

FRUIT EXPANSION: BLACKBERRIES and RASPBERRIES

JUICE FEAST:
CARROTS
ROMAINE LETTUCE
CUCUMBERS
CELERY
STRAWBERRIES
RED TOMATOES
LEMONS
LACINATO KALE
FENNEL
RASPBERRIES
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Week of August 15th

A toast to the magical cilantro. Cut the bottoms off like a fresh bouquet of flowers and stick it in a glass of water on your counter top. This will help it stay fresh longer and help remind you to use it. Let’s look at the top 8 benefits of this powerful and medicinal herb:
Rids the Body of Heavy Metals.
Protects Against Oxidative Stress.
Lowers Anxiety and Improves Sleep.
Lowers Blood Sugar Levels.
Protects Against Cardiovascular Disease.
Prevents Urinary Tract Infections.
Settles Digestive Upset.
Protects Against Food Poisoning.

Search for a cilantro dressing recipe on Google that sounds good to you. This way you can literally use a full bunch of cilantro at once and reap the benefits on something as simple as a salad.

CSA Contains:
BLACKBERRIES
RED LEAF LETTUCE
CARROTS
SPAGHETTI SQUASH
CUCUMBERS
RED TOMATOES on the vine
HEIRLOOM TOMATOES
CILANTRO
CANTALOUPE
YELLOW ONIONS
BIG BOX ADD: CARROTS, STRAWBERRIES from SUNRISE ORGANICS, GREEN BEANS from SUNRISE ORGANICS, ROMAINE LETTUCE, GREEN KALE

FRUIT EXPANSION: STRAWBERRIES and RASPBERRIES

JUICE FEAST:
BLACKBERRIES
ROMAINE LETTUCE
CARROTS
HASS AVOCADOS
CUCUMBERS
RED TOMATOES on the vine
GREEN KALE
CILANTRO
CANTALOUPE
STRAWBERRIES

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Week of August 8th

When you eat broccoli, do you often find yourself throwing the stems away? Let’s stop doing that 🙂 Don’t let the crowns have all the glory. You’ll want to start by determining just how tough their exteriors are, peeling them off if they’ve grown too wooden with time. Most of the time, I prefer to eat the broccoli stems raw, either tossed into a salad or arranged on a plate and drizzled with some olive oil and a sprinkling of flaky sea salt. They don’t need much else. It makes for a fun little predinner snack for the cook—just a treat, nothing that will ruin your appetite.

CSA Contains:
CARROTS
ROMAINE LETTUCE
GREEN ZUCCHINI
BLACKBERRIES
RED TOMATOES
MOUNTAIN MAGIC TOMATOES on the vine
BROCCOLI
CANTELOPE
GREEN BELL PEPPER
RED ONIONS
BIG BOX ADD: GREEN BEANS, CARROTS, GREEN LEAF LETTUCE, YUKON GOLD POTATOES, STRAWBERRIES from SUNRISE ORGANICS

FRUIT EXPANSION: STRAWBERRIES and YELLOW PEACHES
(Let us know how we are doing. I treat the peaches like little babies, but I want to be sure they are making it to your counter without bruising.)

JUICE FEAST
CARROTS
ROMAINE LETTUCE
CUCUMBERS
BLACKBERRIES
RED TOMATOES
WATERMELON
LEMONS from VINCENT FARMS
STRAWBERRIES from SUNRISE ORGANICS
CILANTRO and DANDELION GREENS
GREEN KALE

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Week of Aug 1st

Did you know tomatoes and onions are best stored on your counter top? If you slice into them, you can put them in an air tight container in the fridge, but it’s best to consumer them as soon as you can. Enjoy.

CSA Contains:
BROCCOLI
CARROTS
GREEN BEANS from SUNRISE ORGANICS
STRAWBERRIES from SUNRISE ORGANICS
ROMAINE LETTUCE
RED CHERRY TOMATOES
CUCUMBERS
RED TOMATOES
CANTELOPE
RED ONIONS
BIG BOX: CARROTS, RED LEAF LETTUCE, BLACKBERRIES, POTATOES, GREEN KALE

FRUIT EXPANSION: PEACHES and BLACKBERRIES

JUICE FEAST:
CELERY
CARROTS
LEMONS
ROMAINE LETTUCE
CANTELOPE
BLACKBERRIES
STRAWBERRIES
GREEN KALE
CUCUMBERS

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