- Thanks for all the box returns!
- Please remember that Park school is still running their day camp.
- There are not enough blueberries left for a U-pick event; sorry for any disappointment!
- Don’t forget that if you are looking for a recipe that’s been in a past newsletter it is archived on our website @ http://promisedlandcsa.com/news/
Farm News from Jane
Well here we are at the close of July; how did the month fly by so quickly? Time waits for no man and either do the vegetables. We are quite disappointed that the birds have ravaged the blueberries and that there are barely enough for this week’s shares. Perhaps with the dry weather the blackbirds needed the nutrition more than us…The last of the Walla Walla onions are in shares this week and most likely the summer squash. The rain brought a disease called powdery mildew that affects the squash leaves for photosynthesis. But beans are back! We have a beautiful bean variety called Burgundy this week. It is an heirloom variety that has a delightful flavor; unfortunately, their gorgeous color fades to a sage green when cooked. The restaurants that we partner with are always trying to come up with an alternative way to plate them without losing their beautiful color. Enjoy them raw in a salad if you like the color. I also wondered if that meant they lose their flavonoids when cooked so I did a little bean research and included some health benefits for green beans for you. Maybe it will give an encouragement to “eat your beans”!
The rain certainly has given the vegetables a much-needed boost and also given us a rest from watering. The weeds unfortunately have exploded with growth. Fields that looked clean a week ago now look like they’ve never been weeded at all!!! But better a few weeds than no rain… We will get back to weeding this coming week after we have finished picking blueberries and pulling onions. We’ve made it through the first three months of our busy season and look forward to the rest of summer anticipating seeding and transplanting for fall crops. As August brings cooler nights the heat is less intense for those who work outside for a living. So, say hurrah for August and enjoy the sweet fragrances of the flora and fields. We sure do! Have a great week, Jane
Produce: Burgundy beans Sweet Corn Eggplant Sweet Bell peppers
Walla Walla onions Garlic Blueberries Summer squash
Coming soon: Tomatoes Cippolini onions
Fruit Share: Clingstone peaches Yellow plums Apricots
– Burgundy beans will not stay purple when cooked or even in a cold vinaigrette.
– Check out the recipe for grilling eggplant for prepping eggplant.
– Sweet corn should be refrigerated to keep its sweetness.
Ten health benefits of string beans: 1. It can keep cardiovascular diseases at bay – the green beans are able to reduce the risk of cardiovascular diseases, all because of their high flavonoid levels. The flavonoids are polyphenolic antioxidants that an often be found in various fruits and veggies. Because of the high levels of flavonoids, the green beans have certain anti-inflammatory properties too. This veggie is able to prevent any blood clotting in the veins and arteries. This means that a healthy dose of the green beans will keep the strokes, heart attacks and any other cardiovascular issue at bay. 2. Contains less calories – the fresh green beans are very low in calories. This is why people who are keeping track of their calories should have no problem consuming them in big amounts. The green beans also contain very low levels of sodium, cholesterol and saturated fats. 3. Can control diabetes – these legumes have been proven to regulate the symptoms of diabetes with many patients. There have been plenty of studies which have shown a definitive influence on patients who are dealing with diabetes. As you are probably aware by now, the diabetes is a condition that requires a constant maintenance of the blood sugar levels. Because the natural regulators of the diabetes are very rare, and this makes the green beans an even bigger asset when it comes to controlling diabetes. 4. Will boost the immunity – the presence of the boosting antioxidants in the green beans have far more antioxidant properties than one can imagine. The antioxidants are beneficial when it comes to eliminating the dangerous free radicals before they cause any irreversible damage. The string beans are an excellent source of carotenoids and flavonoids, and some basic antioxidants such as kaempferol and quercetin, as well as epicatechins and catechins, which have both proven to reduce the severity of strokes. 5. Is rich in fiber – the green beans are an excellent source of dietary fiber. As we all know, the dietary fiber contains many health benefits, especially for people who are suffering from digestive issues. The fiber content found in the string beans is able to alleviate hemorrhoids, constipation and diverticulosis. Also, the high content in fiber will maintain the balance of blood sugar and cholesterol levels in the body. 6. Will prevent any infections – the high content of vitamins found in the green beans are an excellent way to prevent plenty of different infections that can come to the body. 7. Provides eye care – there are some carotenoids found in the green beans that can prevent the macular degeneration from happening. The zeaxanthin as well as the lutein are focused in the macula of the eye and reduce the levels of stress to the inner workings of the eyes. Making sure that the carotenoid levels stay strong, as well as your eye health levels, include the green beans in your regular dietary plan. 8. Improves the health of the bones – there have been plenty of nutrients found in the green beans, such as the calcium, that can contribute to an improved health of the bones. Some of the other nutrients are Vitamin A, Vitamin K as well as silicon. If you are deficient in any of these compounds you will lose the strength of the bones and the durability. The silicon is not considered to be a very common mineral, mostly because it is rare, but significant amounts of it are found in some foods, including the green beans. 9. Will treat gastrointestinal issues – the green beans are filled with fiber, which is a well-known compound that preserves the health of the body. If you enjoy a fiber rich dieting plan, you can ease a lot of the digestive issues such as diarrhea, constipation, ulcers, hemorrhoids and acid reflux disease. Consuming the fiber is key to keeping them away from the body, because even though they can be quite irritable, they can also develop to becoming potentially life threatening. Thankfully, the green beans are those that will work best to preserve the health of your gastrointestinal condition. 10. Can be included in the pre-natal care – finally, the green beans are an excellent source of folic acid, which is able to maintain the health of the infants inside the womb. The folic acid levels in the body of the woman are important to the normal in utero development of the baby, especially when it comes to preventing any neural tube defects from ever occurring. The green beans will provide you with a happy and healthy baby. If you are eager to start consuming a food that will fit in perfectly in your regular dieting plan, then this is the one for you. It is an effective way to get a decent dosage of nutrients. We advise you to consume the green beans in a balsamic green beans salad. They are available in consuming in a pickled form. We urge you to start consuming them now and get all the benefits from them! Information from: http://oneminutejuice.com/health-benefits-of-green-beans/
QUICK AND EASY PURPLE GREEN BEANS
6 cups green beans, 2 tbsp. olive oil, 1/3 cup water, 1/2 tsp salt, 1/4 tsp fresh ground black pepper
Wash your beans then snap the ends off of all the beans. You are taking off about 1/4-1/2 inch. depending on how long the skinny tales are. Discard the ends. Heat the olive oil and water a heavy bottom, large pan or Dutch oven over medium heat. When the oil is hot, add the green beans. Stir to coat. Let them sit for 5 minutes or so. You should start to hear them pop. When you hear some popping, stir, then cover the pot and let them cook for 5-7 more minutes. Uncover, check doneness (the longer they cook, they less crisp they are). Sprinkle with the salt and pepper. Serve warm and try not to eat all of them as you bring them to the table. Recipe from iheartvegetables.com
SPICY PORK & GREEN BEAN STIR-FRY
1-pound lean ground pork, 2 tablespoons minced garlic, 2 tablespoons minced fresh ginger, 3 tablespoons reduced-sodium tamari, 1½ tablespoons Shaoxing rice wine or dry sherry, 1½ teaspoons Sichuan peppercorns, toasted and ground, or ½ teaspoon Chinese five-spice powder, ½ teaspoon cornstarch, ½ teaspoon sugar, 2 tablespoons peanut oil, 1 pound green beans, trimmed and halved, 5 small dried red chiles
Cook pork, garlic and ginger in a large flat-bottom carbon-steel wok over medium-high heat, stirring often and crumbling with a wooden spoon, until the pork is no longer pink, 6 to 7 minutes. Transfer to a medium bowl. Meanwhile, whisk tamari, Shaoxing (or sherry), ground peppercorns (or five-spice powder), cornstarch and sugar in a small bowl. Add oil, green beans and chiles to the wok and cook, stirring occasionally, until the beans are tender, about 6 minutes. Return the pork and any accumulated juices to the wok. Pour in the sauce and cook, stirring, for 1 minute.
Recipe from Eatingwell.com
EASY EGGPLANT CHEESE CASSEROLE
olive oil; 2 small eggplants (about 1-pound total), sliced into 1/3-inch-thick rounds; salt and pepper; 1 onion, sliced into rounds; 1 red or green pepper, cut into strips; 2 cups tomato sauce or chopped fresh tomatoes; 3-4 tablespoons chopped fresh basil; 1 cup grated mozzarella and/or Parmesan
Heat 2 tablespoons oil in nonstick skillet; add eggplant and cook (in batches if necessary) on both sides until barely tender. lay eggplant in a baking dish and season well with salt and pepper. Sauté onions and pepper strips until barely tender in a bit more oil. (Alternatively, you may brush vegetables with oil and grill them.) Layer onions and peppers over eggplant. Season with salt and pepper. Cover with tomato sauce (or tomatoes) and basil. Top with cheese. Bake at 375 degrees 45 minutes. This can easily be increased to feed a crowd. Summer squash can be substituted or used with eggplant. Serve with a big salad, fresh bread, and goat cheese. Makes 4 servings.
Eggplants, with peel, cut lengthwise into 1-inch thick slices; 2 tsp kosher salt, divided; 4 Tbsp extra virgin Olive oil; 1/4-1/2 tsp freshly ground black pepper
Layer several paper towels on baking sheet. Place half of eggplant on top in single layer. Sprinkle with 1 teaspoon of the salt and cover with paper towels. Arrange second layer of eggplant, sprinkle with remaining salt, and cover with paper towels. Let eggplant stand 30 minutes, then rinse each piece and blot dry. (This helps extract excess water, reducing bitterness and preventing eggplant from absorbing excess oil during cooking.) Brush both sides of an eggplant slice with oil to coat and transfer to large bowl. Repeat with remaining oil and eggplant slices. Season with pepper. Heat grill to medium. Grill eggplant, with cover closed, 16 to 20 minutes, turning once, until browned and tender. Refrigerate leftovers in airtight container for a day or two.
CHINESE STEAMED EGGPLANT
1 large eggplant, cut into 6 wedges; 2 tablespoons vegetable oil; 1/2 onion, cut into 2-inch pieces; 2 cloves garlic, minced; 3 tablespoons soy sauce; 1/4 teaspoon sugar; pinch of black pepper
Steam eggplant until tender, about 30 minutes. Heat oil in wok or large skillet. Stir-fry onion 1 minute. Add remaining ingredients. Stir-fry 3 more minutes. Makes 3-4 servings. Recipe from Dog Hollow Farm
ROASTED EGGPLANT & FETA DIP
Cover and refrigerate for up to 2 days.
½ pound eggplant; 1 tbsp lemon juice; 1/8 cup extra-virgin olive oil; 1/4 cup crumbled feta cheese; 1/4 cup finely chopped leeks; ½ small bell pepper, finely chopped; 1 tbsp chopped fresh basil; 1 tbsp finely chopped flat-leaf parsley; 1/4 tsp cayenne pepper, or to taste; 1/4 teaspoon salt; Pinch of sugar (optional)
Position oven rack about 6 inches from the heat source; preheat broiler. Line a baking pan with foil. Place eggplant in the pan and poke a few holes all over it to vent steam. Broil the eggplant, turning with tongs every 5 minutes, until the skin is charred and a knife inserted into the dense flesh near the stem goes in easily, 14 to 18 minutes. Transfer to a cutting board until cool enough to handle. Put lemon juice in a medium bowl. Cut the eggplant in half lengthwise and scrape the flesh into the bowl, tossing with the lemon juice to help prevent discoloring. Add oil and stir with a fork until the oil is absorbed. (It should be little chunky.) Stir in feta, onion, bell pepper, Chile pepper (if using), basil, parsley, cayenne and salt. Taste and add sugar if needed. Makes 6 servings, about 1/4 cup each.
1 package (16 ounces) fettuccine; 1 large zucchini, julienned; 2 banana peppers, cut into strips; 1 leek, chopped; 3 garlic cloves, minced; 1 tbsp vegetable oil; 2 medium tomatoes, peeled, seeded and chopped; ¼ cup parsley, chopped;1/2 tsp salt; 1/4 tsp pepper; 2 tbsp shredded Parmesan cheese
Cook fettuccine according to package directions. Meanwhile, in a large skillet, sauté the zucchini, peppers, onions and garlic in oil until tender. Add the tomatoes, parsley, salt and pepper; sauté 4-5 minutes longer. Drain pasta; add vegetable mixture and toss to coat. Sprinkle with cheese. Yield: 3 servings.
SAUSAGE AND PEPPERS
1-lb spicy Italian sausage links; 2 sweet peppers, seeded and cut into chunks; 1/4 large yellow onion; 1/4 tsp dried oregano; 1/4 tsp fennel seed; 3 tbsp dry white wine; 1 tbsp chicken stock
Place sausage in roasting pan and cover with pepper chunks and onion quarters. Sprinkle with oregano and fennel seed. Pour wine and stock over, and mix. Bake 20 minutes at 375 degrees; toss. Bake 30 minutes more, or until sausage is cooked through. Serve hot as a side dish or main dish. Makes 16 servings
FRIED PEPPERS WITH EGGS
1 large green pepper; 1 tbsp salad oil; 1/4 tsp salt; pinch of garlic salt; pinch of pepper; 1 egg; pinch of salt; 1 tbsp water
Wash pepper, cut off stem ends and remove seeds. Cut in strips. Add peppers to heated oil in skillet and cook over medium heat, stirring with a fork, until they are heated. Do not let peppers brown. Sprinkle with 1/4 tsp. salt, garlic salt and pepper. Lower heat; cover and cook 3 to 5 minutes, stirring occasionally. Uncover, increase heat to medium and cook to desired tenderness. For best flavor, do not overcook. Beat eggs, pinch of salt and water together slightly. Pour over peppers in skillet; do not stir mixture until eggs start to set; then, with fork or spatula, move mixture to allow all liquid to set. Do not let eggs overcook. Turn onto warm platter.
2 small summer squash; 1 ½ cups onion, sliced; 1 tbsp olive oil; 1 tbsp chopped fresh rosemary plus more to garnish; 11/4 tsp salt; 11/4 tsp freshly ground pepper; 11/4 cup thinly sliced garlic
Preheat oven to 450°F. Quarter squash lengthwise, then cut crosswise into 1-inch pieces. Combine the squash with sliced onion, oil, rosemary, salt and pepper in a large bowl. Spread the mixture evenly on a large, rimmed baking sheet. Roast for 10 minutes. Stir in garlic and roast until the vegetables are tender and the fennel is beginning to brown, about 5 minutes more. Stir in extra rosemary and serve. Makes 4 servings, about 2/3 cup each.
Adapted from Eating Well magazine.
4 c. yellow squash/ zucchini slices, 1/2″ thick; 1/2 c. chopped onion; 1 clove garlic, minced; 1/2 tbsps. Oil; 1/2 c. grated Swiss cheese 1/4 c. cracker crumbs; 1/4 c. chopped parsley; 2 eggs; 1/2 c. milk 1 tsp. salt; 1/8 tsp. pepper
Cook squash in boiling salted water until barely tender. Drain well. Meanwhile, cook onion and garlic in oil until onion is soft. Place half of onion mixture on bottom of greased 1-qt. casserole. Top with half of cheese, cracker crumbs and parsley. Add all the squash, then remaining onion, cheese, crumbs and parsley. Beat eggs, blend in milk, salt and pepper. Pour over squash. Place casserole in pan of hot water and bake in slow oven (325°) 50 to 55 minutes, or until set.
Makes 4 servings.
SHAVED SUMMER SQUASH SALAD
Roast 3 T. whole almonds and coarsely crush. Meanwhile, trim the ends off 1 lb. summer squash (a mix of green and yellow). Using a vegetable peeler, thinly slice the squash lengthwise into strips and transfer to a large bowl. In a small bowl, whisk together 2 ½ ^T. extra-virgin olive oil, 2T. fresh lemon juice, 1 minced garlic clove, and kosher salt to taste. Pour dressing over squash. Let stand a few minutes, then add a few handfuls of baby arugula. Shave a little Pecorino over the squash and toss. Season with kosher salt and freshly ground black pepper. Garnish with crushed almonds. Serves 4. Recipe from Bon appétit magazine.
1 tbsp butter; 2 cups uncooked corn; 2 tbsp water; Pinch of ground cloves; 2 tbsp whipping cream; Salt
Melt butter in small skillet over high heat. Immediately add corn, water and cloves. Cover and cook, stirring occasionally, 3 to 4 minutes. Add cream and stir constantly until cream is almost absorbed. Season with salt to taste. 2 servings
BAKED CORN WITH ONIONS
2 cups fresh corn kernels; 1 cup thinly sliced onions; 1/2 tsp curry powder; salt and pepper to taste; 1/2 stick butter; 1/4 cup heavy cream
Alternate corn and onions in layers in a buttered baking dish. Sprinkle with curry powder and salt and pepper. Cut butter in slices over the top. Pour on cream. Bake at 3750 for 35-45 minutes, or until top is browned. Serves 2-3
CORN BEAN SALSA
This recipe makes enough to feed a large family, so feel free to pare it down.
2 cups chopped peppers; ½ cup chopped onion; ¾ cup lime juice; 1 cup chopped cilantro; 4-5 cups cooked corn; 1 can black olives, sliced; 2 tsp cumin; 1 cup dried apricots, chopped; 1 28 oz can vegetarian baked beans, extra liquid drained off; 1 15.5 oz can pinto beans, drained and rinsed; 1 15.5 oz can black beans, drained and rinsed
Toss all ingredients together and refrigerate. Serve as a salad, as a salsa with chips or as taco filling.