Feb 26, 2019

 

What’s in this Week’s VEGGIE BOX: Lettuce, Broccoli, Oranges, Tangelos, Rutabagas, Escarole, Rosemary, and baby Fennel

NO FRUIT BOX THIS QUARTER

What’s in your FLOWER BOUQUET? Rosemary, Red Flowering Peach branches, Tulips and Ranunculus

 

 

Spring Quarter starts TODAY

Payment Is Due TODAY

Some Dates to remember:

NO DELIVERY April 16th & 20th

Plant Sale & Family Picnic at the Farm April 13

Hats & High Tea May 11

Mother’s Day Garden Tour May 12

 

NEW QUARTER CHECK LIST

  • Is your name on the list for your order?

  • If you think your name should be on the list and is not, call us at 530-787-3187

  • If your name is not on the list PLEASE DO NOT PICK UP A BOX- we did not pack one for you.

  • Do we have your order correct? If not give us a call

  • If you see CONT next to your name on the roster, it means we have not received payment from you

  • Is your phone number correct, if not let us know

  • Check your name off of each separate list when you pick up your produce, so we know who forgot their box and can give you a call.

  • Are you getting the newsletter via e-mail if not send us your address (humus@cal.net)

 

This Week on The Farm

I want to welcome you to the start of spring quarter…although it seems we are back into Winter for a bit here with the weather and instead of lamenting on the weather I thought we could talk about something else today. For some reason I can’t get away from the thought of beans, maybe it is the rain and cold that is giving me a carving for a pot of beans or maybe it is also from that shopping day a few weeks ago when I didn’t know what to buy and found a package of Cassoulet (Tarbais) Bean from Rancho Gordo. Well yesterday I went to the web site of Rancho Gordo and was surprised to find so many interesting Heirloom Beans. I started down the yellow brick road of bean thoughts and haven’t gotten off it yet. I made a special bean order form Rancho Gordo and I’m sorry to tell you that you are going to get the opportunity to learn more about beans, and a chance to make Pasta e Fagioli with Escarole for dinner from one of their recipes-start your beans soaking now as you read the newsletter and you will be ready for dinner. It’s hard to keep beans in our diet because I need to think ahead of time to soak beans, but I would like to reconsider beans, and am trying to bring them back into our weekly meals with some new recipes. I suggest if you are interested in expanding your bean repertoire check out the Rancho Gordo and the Bean Institute web sites.

 

Beans & Sustainable Nutrition from the Bean Institute

Today’s food conversation goes far beyond nutrition and health issues. More and more people want to know how their food choices affect not only their personal health but also the health

 

 

of the planet. As the link between healthful eating patterns and environmental sustainability continues to grow, folks are

increasingly hungry for simple strategies to make sustainable, healthy eating part of their routine.

Eat Plant Forward

A plant-forward diet is a diet rich in fruits, vegetables, whole grains, pulses (beans, peas, chickpeas and lentils), nuts, seeds and healthy oils. Make these foods the foundation of your diet, and enjoy more moderate amounts of meat, seafood, or dairy. It does not mean you have to become a vegetarian or vegan; it simply means making plant foods the star and bulk of your daily meal pattern, and using meat products in smaller quantities.

Eat More Beans

You might already know that beans are a nutrition powerhouse, rich in protein, fiber and high in antioxidants. What you may not know is that they also have a very positive environmental story to tell. Bean plants promote soil health. The roots of bean plants contain rhizomes, or nodules that contain bacteria that convert nitrogen (a greenhouse gas) in the air into a form plants can use. Even after the beans are harvested, some of the nitrogen in the bean’s roots stays in the soil. This means the farmer may be able to use less fertilizer on that field the next year.

Swap Meat for Plant-Based Proteins-Plant-based proteins are a unique group of foods that contain nutrients similar to vegetables but have enough protein per serving to make them comparable to animal-based foods.  Plant-based proteins include beans, peas, chickpeas, lentils, nuts and seeds. Consuming plant-based proteins is associated with a number of positive health outcomes including a reduced risk of certain chronic diseases. They also have a lower environmental impact than animal-based foods. Eating more plant-based proteins does not mean eliminating meat, but rather looking for opportunities to consume more plant-based proteins and make substitutions when appropriate. If you’re making hamburgers or taco meat, sub half the ground beef with mashed pinto beans. If you’re making chili, reduce the meat and up the beans. Enjoying a sandwich? Try hummus.

Build Meals with Beans + Grains-Beans and whole grains are both plant-based sources of protein and key components of a healthy diet. Most plant-based proteins are not complete proteins (like animal-based foods) because they lack one or more of the nine essential amino acids the body cannot produce. However, beans and grains are complementary proteins, meaning that one provides the amino acid(s) the other is missing. Therefore, when you eat beans and grains together, it’s a complete protein.

Practice Meatless Mondays: Meatless Monday is a movement that encourages people to skip meat one day a week. This simple strategy is not only good for you and the world, but it’s also good for your wallet.  A ½ cup serving of pinto beans (cooked from dry form) costs about $0.07 per serving. A 3-ounce serving of ground beef (90% lean) is about $1.14. That means dry beans cost 15 times less!

 

Pasta e Fagioli with Escarole

Escarole is a rare and exotic vegetable it looks like a head of butter lettuce and it is somewhat bitter. It is a nice add to salads but can also be wilted by tossing in warm pasta. You can go heavier on the beans if you like. For me, this is a pasta dish with beans and escarole.

2 tablespoons olive oil

½ onion, chopped

1 clove garlic, peeled and minced

¾ cup tomato sauce (you can use your favorite)

1 cup cooked Alubia Blanca beans, or a creamy white bean

1 cup stock (chicken stock and bean broth, half and half)

1 sprig fresh rosemary

½ pound short, flat pasta (I broke up tagliatelle nests)

1 head escarole, chopped into bite-sized pieces

Salt and pepper to taste

In a large skillet, warm the oil over medium heat. Add the onions and garlic and sauté until soft, 8–10 minutes. Add the tomato sauce, beans, stock, and rosemary sprig and stir. Lower the heat to medium-low and cook gently for another 10–15 minutes to combine the flavors. Meanwhile, cook the pasta according to package directions, using plenty of salted water. Drain the pasta. Remove the rosemary sprig from the sauce, then mix in the drained pasta; add the escarole and toss gently. Season to taste with salt and pepper. Serves 3

 

The Best Broccoli Cheese Soup

This is the best broccoli cheese soup. There are a few optional spices like smoked paprika, mustard powder, and cayenne pepper. They’re not mandatory if you don’t keep them on hand, but they do add extra depth of flavor. Use a high-quality cheddar cheese that you grate yourself. Read the recipe at least twice before beginning. You’ll be rewarded with the best, creamiest, richest, and most amazing soup.

1 tablespoon + 4 tablespoons unsalted butter, divided
1 small/medium sweet yellow onion, diced small
1 clove garlic, peeled and minced finely
1/4 cup all-purpose flour
2 cups low-sodium vegetable or chicken stock

2 cups half-and-half (less fat milk soup will not be as creamy)
2 to 3 cups broccoli florets, diced into + 1 cups stems

2 large carrots, trimmed, peeled, and sliced into thin rounds
3/4 teaspoon salt, or to taste
3/4 teaspoon freshly ground black pepper, or to taste
1/2 teaspoon smoked paprika or regular paprika, to taste
1/2 teaspoon dry mustard powder, optional and to taste
pinch cayenne pepper, optional and to taste

8 ounces grated high quality extra-sharp cheddar cheese, with a small amount reserved for garnishing bowls

In a small saucepan, add 1 tablespoon butter, the diced onion, and sauté   over medium heat until the onion is translucent and barely browned, about 4 minutes. Stir intermittently. Add the garlic and cook about 30 seconds, stirring constantly so it doesn’t burn. Remove from heat and set pan aside. In a large heavy-bottom add 4 tablespoons butter, flour, and cook over medium heat for about 3 to 5 minutes, whisking constantly, until flour is thickened. You are making a roux and it’s very important the mixture is thick or soup will never thicken properly later. Slowly add the vegetable stock, whisking constantly. Slowly add the half-and-half, whisking constantly. Allow mixture to simmer over low heat for about 15 to 20 minutes, or until it has reduced and thickened some. Whisk intermittently to re-incorporate the ‘skin’ that inevitably forms, this is normal. While mixture is simmering, chop the broccoli and carrots. After simmering 15 to 20 minutes, add the broccoli, carrots, and the onion and garlic you previously set aside. Add the salt, pepper, optional paprika, optional dry mustard powder, and optional cayenne. If you don’t have these seasonings on hand, it’s okay, but they do add subtle depth of flavor. Stir to combine. Allow soup to simmer over low heat for about 20 to 25 minutes, or until it has reduced and thickened some. Whisk intermittently to re-incorporate the ‘skin’ that inevitably forms, this is normal. While soup simmers, grate the cheese. It’s important to use a high-quality cheese (not the cheapest thing you can find) because the flavor of the soup depends on it. Do not use pre-grated cheese in ziptop bags because that cheese is resistant to melting and won’t incorporate well. After simmering about 20 to 25 minutes, add most of the cheese, reserving a small amount for garnishing bowls. Stir in the cheese until melted and incorporated fully, less than 1 minute. Transfer soup to bowls, garnish with reserved cheese, and serve immediately. Soup will keep airtight for 5 to 7 days in the fridge. Reheat gently in the microwave. I find the soup is less likely to ‘break’ or separate when reheated in the micro rather than on the stovetop, but do what you think is best. I don’t recommend freezing the soup because I feel like the cheese and half-and-half will not do well upon thawing and soup could break, but I haven’t actually tried freezing it. Yield: about 6 cups, serves 4

 

Orange and Parsley Salad

In orange season, here's a salad that will make this fruit your main squeeze.

6 oranges

Olive oil

Balsamic vinegar

Salt

Parsley leaves

Sliced green olives

Feta cheese

Toasted chopped almonds

Remove peel and pith from oranges. Working over a bowl to catch the juice, cut segments from 1 orange. Cut remaining oranges into rounds and arrange on a platter. Top with segments and juice and drizzle with olive oil and a dash of vinegar. Season with a bit of salt. Sprinkle with parsley, olives, feta, and almonds.

 

Rosemary-Orange Chicken

“Fresh orange juice and rosemary make the perfect pan sauce for lean chicken breasts.”

4 boneless, skinless chicken breasts, (1-1¼ pounds total)

Salt & freshly ground pepper

1 tablespoon extra-virgin olive oil, divided

¼ cup finely chopped shallots

1 clove garlic, minced

¾ cup fresh orange juice

½ cup reduced-sodium chicken broth

1 teaspoon butter

1 teaspoon chopped fresh rosemary

½ teaspoon white-wine vinegar

Season chicken on both sides with salt and pepper. Heat 1½ teaspoons oil in a large heavy skillet over medium-high heat. Add the chicken and sear until well browned, about 3 minutes per side. Transfer the chicken to a plate and tent with foil. Reduce heat to medium. Add the remaining 1½ teaspoons oil to the pan. Add shallots and garlic. Cook, stirring, about 1 minute. Add orange juice and broth; bring to a simmer. Cook until reduced by half, about 3 minutes. Return the chicken and any accumulated juices to the pan; reduce heat to low. Simmer until the chicken is cooked through, about 4 minutes. Transfer the chicken to a warmed platter. Stir butter, rosemary and vinegar into the sauce. Season with salt and pepper and spoon over the chicken. Recipe By: EatingWell