Meet the Vegetables!

Get to know about the veggies that come in your CSA box or that you pick-up at the Farm Stand! This list will grow as more veggies come online – so stay tuned!

VeggiesKALE is a powerhouse of nutrition – one of the healthiest veggies on the planet and super-tasty too! A single cup of raw kale (about 67 grams or 2.4 ounces) contains  – Vitamin A: 206% of the RDA (from beta-carotene), Vitamin K: 684% of the RDA, Vitamin C: 134% of the RDA, Vitamin B6: 9% of the RDA, Manganese: 26% of the RDA, Calcium: 9% of the RDA, Copper: 10% of the RDA, Potassium: 9% of the RDA, and Magnesium: 6% of the RDA.Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.

How to Store: Refrigerate in a plastic bag – do not wash until ready to use.

How to Prepare: So many ways! I like to add it to most everything! One way to have it handy is to wash, chop, toss with olive oil and roast on a sheet pan for 5 minutes at 475. It keeps well for a week in the fridge, and you can add it to burritos, alongside your eggs for breakfast, dress it with sauce to go with rice – endless!  Then there is our FAVORITE Massaged Kale Salad – just need oil, soy, lemon juice, garlic and parmesan. So good!  Like a Caesar! On the off chance you have leftovers, they are superb the  next day.

IMG_4524LETTUCE is a member of the daisy family, and an excellent source of several Vitamin A and beta carotenes. Vitamin A is required for maintaining healthy mucus membranes and skin, and is also essential for vision. It is a rich source of vitamin K. Vitamin K has a potential role in the bone metabolism where it thought to increase bone mass by promoting osteotrophic activity inside the bone cells. It also has established role in Alzheimer’s disease patients by limiting neuronal damage in the brain. The more vivid the color, the more nutrients (iceberg – not so much).

How to Store: Wash thoroughly, pat dry and refrigerate with a damp paper towel in a plastic bag for 3-5 days. This crisping process is essential before serving, as lettuce loses moisture in transit. Do not allow lettuce to soak, as the water tends to soften some leaves.

How to Prepare: This simple salad allows the flavor of the lettuce to shine through. After washing, tear or chop lettuce into a bowl. Sprinkle with a little salt and toss. Add a dollop of olive or safflower oil and toss. Add a splash vinegar (Cider, white wine, red wine or balsamic) or lemon juice, toss again. Taste for seasoning and serve!

NAPA CABBAGE was a totally new find for us – really! While it’s the foundation for spicy kimchi, it makes absolutely delicious slaw too! Napa’s sweet, crunchy, and celery-flavored leaves are one of the most sought-after ingredients in the far East-Asian cuisine. Undoubtedly, Chinese cabbages are increasingly being used in the western, Mediterranean as well as American cuisines for thier wholesome nutrition profile. Napa is packed with many antioxidant plant compounds such as carotenes, folates and Vitamin C In addition, it is an abundant source of soluble and insoluble dietary fiber.

How to Store: Keep whole in a plastic bag in the refrigerator for up to a week. To prepare the entire head at once, cut it in half lengthwise, remove the core, and chop as desired. Or, separate and wash individual leaves as needed.

How to Prepare: Try Napa cabbage slaw with a sesame oil and rice vinegar dressing, wrapping the leaves into spring/summer rolls, thrown in a soup, or sautéd with garlic, ginger, and soy sauce.

IMG_4543PAC CHOI (bok choy) is member of the cruciferous veggie family, a relation of the cabbage, one of our highest nutritionally ranked vegetables and it provides good, very good, or excellent amounts of 21 nutrients including omega-3s, as well as the antioxidant mineral zinc, and rich in vitamin A.

How to Store: Place pac choi in a plastic storage bag removing as much of the air from the bag as possible. Keeping pac choi cold will keep it fresh and help it retain its vitamin C content. Put the whole head in a plastic bag in the crisper of your refrigerator. Pac choi will keep for about 1 week if properly stored.

How to Prepare: Try a saute! After washing, chop leaf portion into 1/8″ slices and the stems into 1/2″ lengths for quick and even cooking.To get the most health benefits from pac choi, let sit for a minimum of 5 minutes before cooking. Sprinkling with lemon juice before letting them sit can further enhance its beneficial phytonutrient concentration. Heat 5 TBS of vegetable or chicken broth, or water, in a stainless steel skillet. Once bubbles begin to form add pac choi stems on the bottom of the pan and the leaves on top, cover, and sauté for 3 minutes. Then get creative!  Add soy sauce or other vegetables, or chicken and serve with rice.

20160613_091654PURSLANE Yes, it’s a “self-sower,” in the PNW (aka weed), but it’s also a foodie darling, a wild-harvested addition to salads and fancy crostini.  It tops the list of plants high in vitamin E and an essential omega-3 fatty acid called alpha-linolenic acid (ALA). Purslane provides six times more vitamin E than spinach and seven times more beta carotene than carrots. It’s also rich in vitamin C, magnesium, riboflavin, potassium and phosphorus.

How to Store: To store purslane, right after picking, pop it in a plastic bag and put it straight in to the refrigerator or a cooler bag. It will keep fresh in the refrigerator for a week or more. Don’t wash it until just before you are ready to eat.

How to Prepare: Purslane is somewhat crunchy and has a slight lemony taste. Some people liken it to watercress or spinach, and it can substitute for spinach in many recipes. Young, raw leaves and stems are tender and are good in salads and sandwiches. They can also be lightly steamed or stir-fried. Purslane’s high level of pectin (known to lower cholesterol) thickens soups and stews.

20160613_112209SALAD TURNIPS are a spring treat! Salad turnips are rich in Vitamin C, folic acid, and potassium as well as low in calories and high in dietary fiber.

How to Store: The leaves cause moisture loss during storage, so it is best to remove tops and store the root and greens separately in the refrigerator.

How to Prepare: Sweet and crunchy, they are absolutely delicious to eat raw, roasted or cooked. The greens are delicious, too! You can chop up the greens to eat raw, or you can lightly sauté them with onions and garlic.
Salad Turnips Sautéed in Butter
2 Bunches Salad Turnips
2 Cloves Garlic
1 or 2 Tbsp  Butter or Oil
Salt & Pepper
Directions 1. Slice the salad turnips into thin half-moons, and mince or crush the garlic. 2. Melt the butter (or heat the oil) in a medium sized frying pan. 3. Sauté the salad turnips & garlic until they are a light golden color (cover the pan if you like). Variations • Add a splash of lemon juice or balsamic vinegar • Add the turnip greens, or some other chopped greens such as spinach or chard • Add minced scallions, and fresh or dried herbs.

20160613_095108SNOW PEAS are an excellent source of vitamin C, and a good source of iron and manganese. A favorite snack or for salads, snow peas are eaten with their sweet, crisp pods.

How to Store: Best to use as soon as possible. Store unwashed snow peas in a perforated bag in the refrigerator for up to 5 days.

How to Prepare: Very versatile and one of the easiest vegetables to prepare, snow peas can be enjoyed au natural, added to salads, served raw with any kind of dip, or sautéed and buttered. Before cooking or eating them, there are two things to do: rinse them in water, then grab or cut the tip of each snow pea and pull out the tough string that runs along its side.

No matter how you cook them – boiling, steaming, stir-frying or blanching – snow peas need only one to three minutes. Quick cooking will also retain their vibrant color and vitamins.

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