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Waverly Farms CSA Share 5.18.2017 - Weekly Members Only

Posted 5/18/2017 10:12am by Patti Rosenberg.

Waverly Farms, LC


Dear Members,

this week's CSA share is for Weekly Members only.  Bi-weekly shares will arrive next Thursday, along with monthly Protein shares.

This week we have a small treat for you - Zucchini Bread Muffins.  They are a bit dry, so I recommend (highly) that you wrap them in a damp paper towel, heat them in the microwave for 15 seconds, and slather them with butter and honey or jam.  We've included a bit of icing, too, if you prefer.  Still, these muffins need to be rehydrated and heated before applying the icing. They contain nuts, flour and dairy, so please do not eat them if you have food allergies, until you check out the ingredients list below.


Packing in the Nutrients

Look at the nutrients your vegetables are providing this week! The best part is that all of these vegetables were harvested yesterday and so the nutrients are preserved and available to you.

Chard packs a whopper amount of Vit A, while Bok Choy loads in plenty of potassium, and Broccoli becomes an important source of Vit C and Folate. 

Humans used to have much more potassium than salt in their diets. Today, that ratio has flipped upside down, causing serious health problems. Balance YOUR salt levels by loading up with potassium. This reduces fluid build up in veins and tissues. 

Put these nutrients into your bodies!!  All number are per serving:

Veggie Calories

Potassium

(mg)

Calcium

(mg)

Vit A

(IU)

Vit K

(mcg)

Vit C

(mg)

Folate

(mcg)

Bok Choy 20 631 158 7,223 57 44 70
Broccoli 27 229 31 1,207 110 50 84
Chard 25 961 102 10,717 572 31 76
Onion 64 234 36 3 206 11 30
Lettuce 10 194 36 6 126 6 38

For more information about the nutritional content of these and other vegetables, see this helpful Nutrient Chart


Featured Recipes

I was trying to think of a way to save you from reading through each vegetable description so this week I've listed some featured recipes upfront for you. 

1. Broccoli, Chard and Bean Soup - uses our broccoli, chard and onion; garnish with onion scape.

2. Broccoli Scrambled Eggs - uses our broccoli and eggs and is a fast recipe to use with any greens for any meal! Be warned: our broccoli cooks really fast because it is fresh, so take that into consideration. 

3. Grilled Lettuce with Buttermilk-Chive Dressing - uses our lettuce and onion scape. If you don't want to make the dressing, use your favorite or none at all.

4. Perfectly Grilled Onions - Uses our onions and onion scapes.

5. Shredded Collard Greens with Roasted Sweet Potatoes - uses our collards and your sweet potatoes, feta or goat cheese, and cashews or other nuts. 

6. How to Prep for Collard Green Wraps - Ditch bread and make the best low-carb sandwiches out of Collard Greens. Collards are about the only green that truly holds up well to a wrap. See other wrap recipes in the Collard Greens section below. 

7. Bok Choy with Garlic Honey and Soy - uses our Bok Choy. We also add chopped onions to this recipe.


CSA Shares - Weekly Members Only

  

Rainbow Chard - This jewel look and tastes better than ever. Much more flavorful than than any chard you can buy in a store, simply chopping these beautiful greens releases amazing aroma and flavor. Most people remove the colorful stems and chop them separately so they can precede the more tender greens in the heated pan. Rainbow chard goes well in salads, on sandwiches, sautéed as a side dish, or in a smoothie. Try Dark Leafy Greens Fritters for a new family favorite! Or, spruce up those store bought tomatoes with our bacon in Swiss Chard + Walnut Stuffed Tomatoes. If you prefer not to go all the way to the stuffed tomato stage, I think chard with walnuts and bacon is a great idea!

Broccoli - Warning: Our broccoli is very fresh and will cook extremely fast! Overcooking it will cause it to be mushy, so don't. Try Broccoli, Chard and Bean Soup for a healthy and complete meal. Or, the very simple Broccoli Sauté with Garlic. For a complete breakfast, lunch or dinner, a farm favorite is Broccoli Scrambled Eggs. This recipe works with just about any green, by the way. 

Lettuce - Use the loose leafs for sandwiches, salads and garnishes. The heads would be great on the grill as in Grilled Lettuce with Buttermilk-Chive Dressing. Use your onion scapes in place of chives. 

Onion - Beautiful and delicious, try roasting or grilling them or chop them into eggs, sautéed greens, salads, anything. These would be absolutely terrific caramelized on a pizza, frittata or burger.  

Onion Scape - This green section of the onion makes a great garnish. Chop finely and use in a dip or just sprinkle on top of your favorite soup (mine is Amy's Organic Low Sodium canned soups when I don't make my own. See How to Cook with Scapes for ideas on cooking and storing your onion scapes. The bottom line: just cook them just like you would onions. 

Collard Greens - Try Biscuits with Pancetta, Collard Greens and Eggs. Don't get fussy; use canned biscuits, scrambled the eggs, our bacon and the the caramelized onions you cooked above. Delicious! And, oh good grief! This is just too good: Shredded Collard Greens with Sweet Potatoes. Collard wraps are the bomb! See Favorite Recipes above for how to prep the collard leaves, then try some of these favorite fillings: Hummus Collard Wraps. Mix and Match Wraps. Peanut Chicken Collard Wrap. Don't be constrained, use anything - beans, rice, avocado, chicken, beef, pork, other greens... it's all good and super healthy!

Bok Choy - Bok Choy is a farm favorite. We love Bok Choy with Garlic, Honey and Soy

Zucchini Bread Muffins with Icing - These were made with shredded zucchini we froze last summer. We apologize for them being dry, but they work well if you wrap them in a damp paper towel, heat in the microwave for 15 seconds, then slather with butter and honey, maple syrup or jam. Add icing if you prefer. Muffin ingredients are: zucchini, butter, eggs, vanilla, bakings soda, salt, all purpose flour, cinnamon, nutmeg, walnuts, raisins. Icing ingredients: Cream Cheese, butter, confectioner's sugar, vanilla. 


Protein Shares - Weekly Members

This week, we found beautiful, thick, meaty ribs and steaks for your Memorial Day or anytime grill or oven. PLEASE REMEMBER TO THAW THESE BEAUTIFUL CUTS IN THE REFRIGERATOR FOR 5 DAYS BEFORE COOKING FOR THE BEST FLAVOR AND TENDERNESS. 

Beef Ribs - Ribs need to book slowly and our favorite recipe is The BEST Easy Oven Baked Ribs. You can also cook them in the slow cooker as in Slow Cooker Barbecue Ribs or on the grill with Mike Mill's Beef Ribs.

T-Bone Steaks - We've learned that the Green Egg may not be the best grill for grassed beef. Use this recipe for Grilled Grass-fed Ribeye Steaks. It's great for T-bones, too. Or, for more ideas and explanation see How to Cook the Perfect Tender Grass-fed Steak

We hope you enjoy your vegetables this week. I know we are sending you a lot of greens, but your body needs those greens NOW to recover from winter and load up for summer. 

Enjoy!

Stuart and Patti Rosenberg
Waverly Farms, LC
2345 Lewiston Plank Rd.
Burkeville, VA 23922
www.waverlyfarmsvirginia.com
214-914-0323 (Patti's cell)
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