News and Blog

Posted 12/8/2016 9:00am by Patti Rosenberg.

Waverly Farms, LC

Dear Members,

As we approach the end of the Fall season, we have a special request that you return any bags and reusables to your pick up location (or put them on your porch if you purchased home delivery) so we can pick them up. Thank you!

The garden is skimpy just now and severe weather is rolling in this weekend so we will likely need to offer refunds or credits in lieu of CSA shares next week. Thanks to everyone who replied to last week's newsletter with with your preferences for refunds or credits. We will contact everyone who does not reply. We will miss our veggies and will especially miss YOU this winter, but look forward to seeing you again in Spring. 

Each winter we offer monthly deliveries of eggs, meats and greens (as they are available). Members who want this option must purchase a minimum of 3 dozen eggs per month. We post greens and meats on our website under Farm Store as they are available so that you can purchase them online prior to each monthly delivery of eggs. Some members tell us their preferences for greens and meats in advance and we try our best to fill those orders. If you are interested in Winter Egg Shares, please let us know and we will enroll you. The 2017 delivery schedule for Winter Egg Shares is as follows:

  • January 5
  • February 2
  • March 2
  • March 30
  • April 27

CSA Shares - Weekly Members

 

Cauliflower and Broccoli - For a really easy and very delicious casserole, try Broccoli-Cauliflower Casserole from The Pioneer Woman. You can make this a day or so ahead and heat it when you are ready for something hot and yummy. I also love broccoli and cauliflower steamed (or just cooked in 1/4 cup of water) and then slathered in butter. An herb or garlic butter is even better. 

Pumpkin Half - We cut these so we could make sure they were good to eat. Conveniently, this makes it easier for you to cook, too. We have really enjoyed roasted pumpkin this year! It's so easy. All you have to do is clean it, pat it dry, coat it in olive oil (skin on) and place it cut side down on a baking sheet lined with parchment paper. Cook it in a preheated 400 degree oven until the skin begins to blister and the "meat" is tender (about 20 minutes). From there, you can season and just eat it out of the skin (my favorite is salt, pepper, cinnamon, maple syrup and butter), make any number of recipes, such as pumpkin puree, bread, soup, and many other things. See HEB Pumpkin for a whole bunch of ideas. 

Broccoli Greens with Chard - A garlic-based sauté would be perfect for these greens. The Broccoli greens will take a little longer so put them in before the chard using this Simply Sautéed Garlick Greens recipe. These two greens are also awesome in Vegetable Soup with Greens or Emeril's Best Beef Stew with Greens, which will also use your carrots. 

Carrots - These will be terrific in salads, stews, soups or just roasted

Lettuce - The last pears I bought were terrible, so I'm over my pear, walnuts, feta salad obsession and on to a simple salad of carrots, avocado and nuts with my traditional balsamic vinegar, olive oil, mustard, honey dressing seasoned with salt, pepper and oregano. For a holiday treat, try Roasted Carrots and Red Leaf Lettuce Recipe, which includes cherries and pistachios. Do not feel confined by the recipe, you could use anything in it, such as corn and black beans for instance. If the dressing is too complicated, use your favorite. 

Cabbage - These cabbages are terrific just steamed in 1/4 cup water. Add cream or milk, corn, cauliflower, broccoli and your favorite butter for a real treat. Add white beans and turn it into a meal as in White Beans and Cabbage or the most luxurious Baked Giant White Beans with Cabbage


 

Protein Shares - Weekly Members

Steaks and Hamburger this week. You're probably tired of hearing me say it, but please remember to thaw your steaks in the refrigerator for 5 days before cooking them. About 2 hours before cooking time, open the packages, pat the steaks dry, rub them with your favorite dry seasonings on both sides and sprinkle one side with a thin coating of balsamic vinegar. This helps tenderize these well-grown, healthy, pastured steaks. Alternatively, soak them in your favorite marinade. Either way, grill them to medium rare, remove them from the grill, let them rest for 10 minutes under foil (this pull the juices into the meat) and serve hot. 

Hamburger is also great when grilled and needs very little seasoning. Just salt, pepper, and you might chop onion and garlic to blend into the beef before making patties. We also season patties with balsamic vinegar and soy sauce or worcestershire sauce. 


 

We hope you enjoy your share this week! We will watch the weather and garden through this weekend and contact each of you by phone, email or both to complete the season and reconcile accounts. We so appreciate your support and patience!  We hope your holiday is the happiest yet! Thank you!!!

Stuart and Patti Rosenberg
and everyone of the wonderful people at
Waverly Farms, LC
www.waverlyfarmsvirginia.com
214-914-0323

Posted 12/1/2016 7:12am by Patti Rosenberg.

Waverly Farms, LC

Dear Members,

Jasen and his garden crew have prepared a share full of healthy greens this week, with a splash of butternut squash and carrots to compliment. 

He also informed me that the garden may not go all the way to December 15th, which means we will be sending refunds, other farm products, or credits toward next year's season - your option, of course. So, this may be the last share of the season for Bi-weekly CSA members. Weekly members will receive one more share on December 8th. I will contact each of you separately to handle credits and refunds for the December 15th share. Please also feel free to reply to this email with your preference for refund, other farm products (meat or eggs) or credit toward next year's season. 

After the season ends, we offer Winter Egg Shares for $6/dozen with a minimum of 3 dozen per month. Additional bags of greens and cuts of meat are also offered optionally as they are available. If you are interested in Winter Egg Shares, please reply to this email and we will sign you up. The first delivery will be Jan 5 with subsequent deliveries Feb 2, March 2, March 30, and April 27, 2017. Also, if you'd like to stock up on eggs next week, let us know and we will accommodate as many people as we can on a first come-first serve basis, including bi-weekly members.

Finally, we will host a Holiday Open House at Waverly Farms on Monday, December 5th from 4:00PM - 7:00PM for staff and friends. If you are in the area we would love to see you. Our home is located at 938 Elletts Mill Rd., Burkeville, VA 23922. 

CSA Shares 12/1/2016 - All Members

This week's share is for weekly, bi-weekly and monthly (protein only) members. Weekly members will receive one more share on 12/8/2016. This is the last week for bi-weekly and monthly (protein share) members. We appreciate your support this year and hope you will participate enthusiastically in our year end Member Satisfaction survey which will come to you soon via email.

Cabbage - Early Jersey Wakefield cabbage is a tender, sweet, heirloom cabbage that is perfect when cooked or served raw, such as in a creamy coleslaw. Cabbage is great cooked alone or can be cooked with other greens to sweeten them. To cook Cabbage, cut it in half vertically and remove the core at the bottom stem. Rough chop the amount you want to use. If cooking only 1/2 of the cabbage, wrap the other half tightly in plastic wrap and store it in your refrigerator for another meal. Heat a good quality olive oil in a pan on top of the stove. Warm minced garlic in the oil, add Cabbage, 1/4 cup of water and cover to cook for 1-2 minutes. Salt and pepper to tastes. Add a pat of butter if you'd like and serve hot. For the most creamy coleslaw, shred your cabbage and Carrots and try this Easy Coleslaw Dressing recipe. Or, if you prefer not to use mayo, try this No-mayo Coleslaw Recipe

Carrots and Butternut Squash - The sweet carrots would be great in coleslaw or roasted with butternut squash as in Roasted Squash, Carrots & Walnuts

Kale - This curly Red Russian makes the perfect kale chips, to add to beef stew, or for salads or stir-fry. I could not resist sending you all of these 15 Unbeatable Kale Recipes. They are fabulous!

Broccoli, Cabbage and Tatsoi - My favorite combination of greens is cabbage with broccoli. Throw in the Tatsoi, too, for a beautiful and deliciously sweet mixed greens medley. First, rough chop Cabbage, removing the core. In a large pan with a lid, warm 2 tablespoons of a good quality olive oil. Add 1/2 tsp minced garlic and cook until garlic is warm and fragrant. Add Cabbage and Tatsoi, salt and pepper to taste. Cook that for 1-2 minutes, then add Broccoli and cook until bright green. All of the fresh greens will cook quickly and offer a sweet flavor to your meal. See Tatsoi for more information about this delicious green. 

Lettuce Mix with Arugula - Toss Lettuce, Arugula and Tatsoi into a salad with oranges, cooked shrimp (or chicken, beef, or egg or protein of your choice), and a simple dressing of 1/4 cup olive oil, the juice of one lime, 1/2 tsp of minced garlic, salt and pepper to taste.  Toss greens in the dressing and top or toss with feta cheese for a delicious, nutritious salad. Tatsoi is also good when cooked alone or with other greens. You can use it like spinach. Cook Tatsoi just like Brussels Leaves below.

Brussels Leaves - These tender leaves are sweet and super good for you with more than your daily requirement of Vitamins C and K. As with other cruciferous vegetables like cabbage, kale and collards, Brussels Leaves are warriors in the fight against cancer. Cut Brussels Leaves into ribbons and cook in 1-2 tablespoons of hot olive oil for about a minute and a half. If you like garlic, warm minced garlic in the olive oil before adding the leaves. When cooking Brussels Leaves alone or with Cabbage, there is no need to add water. When with cooking Kale or Collards, add 1/4 cup water and let the thicker greens cook for 3-4 minutes before adding the Brussels Leaves and Cabbage. 


 

Protein Shares

Weekly Members already received their chickens so they will receive Sheep Burger and Beef Roasts. With sheep burger, go Greek and try Greek Lamb Burgers with Spinach and Feta, or my favorite Spiced Middle Eastern Lamb with Pita and Yogurt. Substitute Tatsoi for spinach in the burger recipe.

Remember to thaw your Beef Roast for 5 days before cooking it. We always dabble beef with balsamic vinegar for a few hours before cooking to tenderize it. Depending upon the roast you received, you may find the slow cooker to be a good approach, or cut it into stir-fry beef, or cook it in the oven. Let us know if you need help with a recipe by replying to this email. 

Bi-Weekly and Monthly Protein Share members receive Whole Free-ranged Chickens and Beef Roasts. These chickens are not from our farm, but from our trusted friends at Tomten Farm who use a non-GMO (not organic) feed. Ina Garten offers the best approach to Perfect Roast Chicken. The broth of the lemon, garlic, and butter season the vegetables in the pan. Add potatoes in the cooking pan and serve with a side of greens for a complete and yummy meal. See above for Beef Roast and let me know if you need help with your specific cut by just replying to this email. 


 

"Weight No More" Health Coaching Tips from Christine Ryan

Hey friends! Your resident health coach, Christine Ryan here to give you some tips on staying slender through your holiday soirees!

Use a smaller plate. It sounds simple because it is. You can always go back for seconds. When you start with smaller portions you create a check in for yourself to see how full you are before you dive into another dose of deliciousness.

Get the good stuff first! That means load up on the steamed veggies, fruit, and turkey (easy on the gravy). Save the rolls, casseroles, mashed taters and other richer foods for round 2. Chances are you will have smaller portions of those if you have already begun to satisfy your appetite.

Wear a form fitting outfit. Not that you should be uncomfortable- but maybe leave the Lu La Rue for lounging Thursday evening. We tend to be more mindful about how much we eat when we are in clothes that are less forgiving.

Take your time. We rush. It’s almost a prerequisite of eating in our society. Slow it down. Set your fork down between bites and make sure to breathe deeply. Fully oxygenating your body improves digestion.

Implement the 3 bite rule. This is especially helpful with dessert! The first bite is your introduction and the last is your finale…every bite in the middle is the same! So enjoy the intro, middle and finale. Savor each bite and make it last as long as you can.

One last very important thing, make sure you are getting some movement in. Whether it is walking with family or the dog, biking, the famous Thanksgiving family football game or getting back in the gym, get back to moving!

Check out our website for online and personal programs to make sure you are as healthy as you can be. Happy Holidays! Christine Ryan http://weightnomorehealthcoaching.com


 

Please let us know if you have any questions, suggestions or concerns. 

Enjoy!

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

Posted 11/22/2016 8:08am by Patti Rosenberg.

Waverly Farms, LC

Dear Members,

Weekly members and those who postponed from last week are in for a treat this Thanksgiving week! Just look at this goodness! SHARES WILL BE DELIVERED TODAY, Tuesday, November 22nd. If you pick up at Mainly Clay, please know that they are closed today so we are placing shares at the back door. 

I'll send recipes next, but wanted everyone to at least have this picture in case your are grocery shopping or planning today.

So thankful for our farmers, customers and the gifts the earth bestows on us always. 

Recipes to follow!  

Stuart and Patti Rosenberg
Waverly Farms
www.waverlyfarmsvirginia.com
214-914-0323

Posted 11/17/2016 8:00am by Patti Rosenberg.

Waverly Farms, LC

Hello CSA Members!

The freshest and healthiest food is headed your way again today. 

A reminder that we are having a Waverly Farms Wellness and Crafting Day on Saturday, December 3rd from 11:00-4:00. Lunch is included. Mindfulness, yoga and nutritional movement seminars are optional and we'll make wreaths, garland and table decor all day from our own farm fresh greenery. We hope you will join us. CSA members receive a special rate of $20 per person up to $60 per group of friends or family. One wreath or garland and lunch are included. Other crafts can be made for $8 each. Please RSVP so we can save your spot. 

Another reminder that Thanksgiving shares will be delivered on Tuesday of next week rather than Thursday. The schedule worked out for only Weekly Members to receive Thanksgiving shares, unless you notified us to move or add a share for you. Just let us know. 

CSA Shares - Weekly and Bi-Weekly Members

Garlic - We had extra cloves of garlic from our annual planting and are sending them to you for your holiday cooking. To preserve this garlic, remove the papery sides, dice or throw it into a mini-processor, cover it in olive oil and refrigerate in a jar or other container with a tight lid. Be sure to refrigerate this garlic/oil combo - DO NOT store it at room temperature as it can produce botulism, a dangerous event. Botulism does not happen if it is refrigerated. Once chopped and properly stored, it is ready to go for all of your holiday or everyday cooking. Garlic and also be frozen or dried. See The Best Way to Store Garlic

Parsley - a great addition to any of your dishes, or make into a pesto for pasta as in Spaghetti with Parsley Pesto. Use your imagination and add broccoli, roasted butternut squash, shrimp, or a whole host of delicious pasta enhancements. Even top with feta cheese, my theme for this day.

Cabbage - Cabbage can be cooked with everything. I suggest cabbage with broccoli and mushrooms. Rough chop cabbage into big chunks, cook in 1/4 cup water, cook for 3 minutes, add broccoli and cook for 2 more minutes. Salt and pepper to taste. Serve hot with a pat or two of butter. I'm not sure this is the tastiest recipe, but her is Dr. Weill's recommendation for the healthiest version of Cabbage and Mushrooms. Let me know if it turns back the clock for you!

Broccoli - These tender greens are best and most nutritious eaten raw (as in smoothie or salad) or just barely cooked and still somewhat crunchy. Cook broccoli with cabbage or mixed greens, or just serve it hot with minced garlic in butter. Try it with or without nuts as in Broccoli with Garlic Butter and Cashews

Butternut Squash - Hot weather took its toll on Butternut Squash, but we have a few for you to enjoy. I love them roasted - as in Roasted Butternut Squash with Lime Juice. Or try Roasted Butternut Squash Salad with Warm Cider Vinaigrette. You may need to buy more butternuts, for this absolutely beautify and delicious Thanksgiving dish: Honey Roasted Butternut Squash with Cranberries + Feta. JJ made a delicious and very simple soup this week. She sautéed onion and garlic, added chopped greens and cubed butternut, cooked them for a few minutes then added water (or broth) to simmer until butternut squash is tender. She added cooked rice at the end and seasoned with salt and pepper. 

Mixed Cooking Greens - These greens are terrific in quiche, or simply sautéed. In a rut? Try Simple Sautéed Greens with Lemon and Feta or the most elegant ever Warm Feta with Sautéed  Greens from Food and Wine. For our leftover cooked greens, we often throw them into Amy's Low Sodium lentil soups or chili's and serve with salad (below) for a quick and nutritious dinner or lunch.

Salad Mix - I just cannot get beyond Asian pear, walnut and feta for these gorgeous greens. In a small jar, mix this dressing: 1 part balsamic vinegar, 2 parts olive oil, a good squeeze of high quality mustard, 1 generous teaspoon of honey, and generous amounts of salt, pepper and oregano. Shake well. For the salad, peel Asian pears or apples and cut them into bite-sized pieces, add lettuce mix and 1/2 cup walnuts.  Pour dressing on salad to coat the leaves, fruit and nuts, serve then sprinkle feta on top. DELICIOUS!! Easy! Fast! Everyone raves about it! Serve with soup, sandwich, or any meat, fish or protein for a complete meal.

Sweet Peppers - These look like hot peppers but they are not. Chop these sweet peppers and sauté with onion and garlic as a base for anything - soup, eggs, quiche. Or, roast them as you would butternut squash (above). For a carb- and gluten-free quiche that is delicious, try Crustless Roasted Red Pepper Quiche. Or, if the crust is your favorite part of quiche, put this same recipe in a crust. I'd be very tempted to add shrimp or pork sausage, too.

Protein Shares - Weekly and Bi-weekly members

Pork Sausage - Terrific in quiche, such as Sausage and Mushroom Quiche or stuffed into your sweet peppers as in Sausage Stuffed Bell Peppers. For a simple breakfast, just form pork into patties, cook well, serve with eggs and biscuits as in Biscuits with Cream Gravy, Sausage and Scrambled Eggs.

Whole Chicken - Each year we purchase for our members GMO-free chickens from our friends at Tomten Farm, just down the street from us. Tomten will be at South of the James and Bird Makets if you need other things for your Thanksgiving table. Their birds are smallish and super easy to cook. I recommend that you thaw them for 5 days in your refrigerator before cooking them. See Ina Garten's Whole Roasted Chicken. This video inspired me like none other when she said she could "roast a chicken in her sleep". It is super simple and very, very reliable. The chicken drippings with lemon, garlic, salt, pepper and butter flavor carrots, celery and potatoes like nothing else. You'll love Perfect Roast Chicken

Enjoy!

If we don't see you next week, we wish you a fun-filled, meaningful, and stressless (?) Thanksgiving! 

Stuart and Patti Rosenberg
JJ, Jasen, Curtis, Ben, Wade, Lucky, and Danny, too.

Waverly Farms, LC
www.waverlyfarmsvirginia.com
214-914-0323 (Patti's cell)

Posted 11/3/2016 6:26am by Patti Rosenberg.

Waverly Farms, LC

Dear Members, 

This week's share is for all members - Weekly, Bi-weekly and Monthly.

Please return all of your green bags and reusables to your pick-up location on Thursday, or leave them on your porch if you elected our Home Delivery option. Reusing bags, liners, bubblers, and ice packs helps us keep prices down. Thank you!


Thanksgiving Week CSA Shares 

Currently, only Weekly members are scheduled to receive CSA shares for Thanksgiving.  If you are a Bi-weekly member, you have three choices:

1) do nothing and you will receive shares the weeks before and after Thanksgiving, according to the season's schedule; 

2) postpone your November 17th share to November 22nd, or

3) purchase an additional share for the Thanksgiving week. This will give you a shares for three weeks in a row, Nov 17, Nov 22 (a Tuesday) and Dec 1. Additional shares are $35 for veggies, $6 for eggs and $35 for meat. 

If you want to keep your current schedule, do nothing. If you'd like to postpone your Nov 17 share or purchase an additional share for Thanksgiving, please let us know before Tuesday, November 15th

Remember that we deliver on Tuesday during the week of Thanksgiving instead of Thursday, which is Thanksgiving Day. 

 


December 3rd - Wellness and Holiday Crafting at Waverly Farms 

Kick your holiday season off to a healthy, fun start with a wholesome day of crafting, mindfulness  and movement at Waverly Farms, LC on Saturday, December 3rd from 11:00 - 4:00PM. During this fun and rejuvenating day we will: 

~ Gather and create holiday wreaths, garland and centerpieces using our own farm greenery cut fresh for you. The aroma is amazing! Waverly Farms will provide the fresh greenery (pine, cedar, magnolia) and other fall bounty (pine cones, berries and other natural decor). We'll also have florist's wire and a few hot glue guns. You should bring wreath forms, ribbons and other compliments to make and personalize your creations.

~ Learn mindfulness techniques to help keep a clear head through the holiday season

~ Eat a delicious, nutritious farm-to-table lunch

~ Enjoy a hay ride tour of the farm, take loads of family pictures, and share thoughtful gift and holiday ideas

As a CSA member, you will enjoy a discounted price of $20 per person up to $60 per family, plus $8 per wreath, garland or centerpiece. Cash, check and credit cards will be accepted on the day of the event, but your must RSVP by November 30th. Please reply to this email or send a note to patti_rosenberg@hotmail.com with names and ages of attendees and to reserve your spot. The location will be 2345 Lewiston Plank Rd., Burkeville, VA 23922.


CSA Shares - All Members

Kale and Broccoli Mix - This is a flavorful combination of cruciferous leaves. They would be great stir-fried (be sure to chop them finely), but these sturdy greens are best roasted in the oven, as in Kale Chips.

Chard/Pak Choy - Sautéd Swiss Chard and Bok Choy is a lovely recipe, especially if you have a leek. If you don't have a leek, it's still delicious. These greens are also very nutritious in smoothies, as described in this article of 10 Best Greens for Green Smoothies

Lettuce Mix with PeasPea and Lettuce Salad Recipe is fantastic with this mixture. For even more flavor, try Roquefort Pear Salad. I'm still  stuck on a light salad with Asian pears, walnuts and feta cheese with a simple dressing of 1/4c olive oil, big squeeze of lemon or lime juice, 1 tsp honey, 1 tsp mustard, salt and pepper to taste, shake well, dress and toss just before serving. 

Poblano and Anaheim Hot Peppers - Poblanos are the milder of these two hot peppers and can be made delicious and even milder by roasting and stuffing them. If you are a protein share member, use your hamburger in this recipe for Beef-Stuffed Poblano Chiles. Or, here is another good recipe for Vegan Stuffed Poblano Peppers

Butternut or Acorn Winter Squash - Winter squash should be roasted as in Baked Acorn Squash with Brown Sugar and Butter. It's good served in the skin like a potato, or you can scoop it out of the skin and serve it in a bowl like mashed potatoes (just mash with a fork). The cinnamon and butter give it a rich, delightful flavor. 

Parsley or Chives - Either one will work great with your stuffed peppers! Just chop the parsley leaves or chives and add them to the top of your dish. These are also great in scrambled eggs, sautéed in greens, added to a salad, or blended into a yogurt dip as in Cilantro Chive Yogurt Dip. 

Collard Greens - One of our favorite things to do is replace sandwich bread with collard greens as in Why I Ditched Sandwich Bread for Collard Green Wraps. Collard-Wrapped Bean Burritos are terrific, too. Be creative. Seriously, every sandwich is better in a Collard Green Wrap: Hamburgers, Turkey, Egg, Chicken Salad, Smoked Salmon, Lamb. The only sandwich that I cannot see in a Collard green might be PB&J. That one still needs bread. 

Eggplant - these plants will just not stop producing! If you've tried everything else and still do not like eggplant, try peeling it and adding it to any dish - spaghetti sauce, stir-fried veggies, sautéed with onions and mushrooms and served beside eggs or see Turn Your Eggplant Hate to Love with These 13 Mouthwatering Recipes.

Protein Share Members

Enjoy fresh lamb or pork chops and ground beef.

Ground beef can be used in stuffed poblano peppers (above) or made into hamburgers, hamburger steak or your favorite spaghetti sauce, tacos or Ground Beef Chili.

Some of you received lamb chops and others pork chops. These are very different meats that are handled differently.

Our best lamb recipes use yogurt, mustard, thyme and lemon or lime as in Grilled Yogurt-Marinated Lamb Chops. I also throw 3/4 cup of Dijon mustard into this marinade. Be sure to use plain Greek-sytle yogurt, not one of the flavored ones. Marinate the lamb all day or even overnight. Cook lamb chops as described in the recipe on high heat, about 5 minutes on each side. Serve with your salad mix.

Pork is different. It must be cooked slowly, which is why I like Slow Cooker Pork Chops II. Another good recipe that is faster and cooked stove top is Parmesan-Crusted Pork Chops. I would serve these with collard greens and either mashed potatoes or roasted winter squash. 


Digestion by Christine Ryan, Certified Health Coach

Christine Ryan will share her best kept secret with you for better digestion!  

We all know that suffering from digestive problems such as gas, bloating, reflux, stomach cramps, diarrhea, constipation, irritable bowel syndrome or inflammatory bowel disease can seriously hinder our daily functioning and make us miserable.  

Your gastrointestinal tract (GI) tract acts as your body’s food processor and if it’s blocked, overloaded, polluted with toxins such as food additives, pesticides and preservatives, or otherwise irritated, it is going to let you know by having one of the reactions listed above. Which is why the foods from Waverly Farms make us feel so amazing and nourished- organic and packed with nutrition, not pesticides… and I want to make sure you are getting ALL the benefits of these foods and creating an environment for healthy digestion regularly.  

CHEWING! 

Seems simple, but the average person only chews 3 times before swallowing! Believe it or not chewing is one of the most important aids to our digestion. Learning how to chew your food properly (up to 30 times per bite) will help you extract the maximum nutrients from your food and get your digestive juices flowing right AND help keep your weight down and your tummy flat.  

When you eat tasty nutrient dense foods and you chew properly with each bite, you will be able to better recognize when you feel full and you will therefore eat less!  

Even if you only have 5 minutes for a meal, let the chewing relax you and use it almost as a meditation. That way you’ll enjoy the whole spectrum of tastes and aromas that make up the meal, trigger cephalic phase digestion, and your body and brain will be satisfied even with a quickie.  

What do I do now? In my health coaching practice, I help clients understand why they eat in a rush and forget to chew and we come up with an actionable plan that turns eating into a whole new enjoyable experience. If you are ready to learn how to better your digestion- which will lead to a flatter, firmer belly then click here now to schedule a time to talk with me about it!  

Christine Ryan Certified Health Coach, Weight No More Health Coaching 
804-714-9330 or loveyourhealthcoach@gmail.com


We hope you enjoy your share this week! Please remember to return green bags and let us know if you are a Bi-weekly member wanting a Thanksgiving share. And, save the date of December 3rd for an enlightening day at the farm.

All the best,  

Stuart and Patti Rosenberg
and the entire staff at 
Waverly Farms, LC
www.waverlyfarmsvirginia.com
214-914-0323 (Patti's cell)

Posted 10/27/2016 10:26am by Patti Rosenberg.

Waverly Farms, LC

Dear Members, 

I had a little skin cancer removed. It's a relatively low grade no big deal type; a consequence of growing up on sunny Florida beaches and waterskiing so much that it earned me a college scholarship. 

It's funny how my mind thinks about these things. My rational self knows that this is no big deal. My emotional self is screaming, "YIKES! WHAT IF THIS IS THE BEGINNING OF THE END?" My rational self, in an attempt to calm my emotional self, finally opened a book sent to me by my sister years ago, called Super Immunity by Joel Fuhrman, MD (the New York Times bestselling author of Eat to Live). It's a book about the effects of our food on cancer and health. 

The bottom line: Poor eating primes our DNA for cancer and disease. Good eating not only aids in cancer prevention, but can repair our DNA to resist cancer and disease. Eating more vegetables, mushrooms, onions, garlic, citrus fruit and berries is a big downpayment toward our ticket to good health. We're all doing that, right? 

Apparently not. Vegetables account for fewer than 10% of total food calories consumed by Americans. Remove potatoes and it's less than 5%. Yikes! Cancer incidents and total healthcare costs, not surprisingly, continue to rise at catastrophic rates.

For adequate nutrition and to support the healthy bacteria our bodies need, 30%-60% of our diet needs to be non-potato vegetables. Another large percentage needs to be seeds, nuts, avocado, fruit, beans, legumes, and whole grains, according to Dr. Fuhrman's research.

So what does all of this have to do with this week's CSA share? It turns out that green vegetables are good, but cruciferous vegetables- the kind we grow for you in Spring and Fall - are powerhouses of cancer prevention. Arugula, Bok Choy, Kale, Broccoli, Cabbage, Broccoli Rabe, Broccolini, Brussel Sprouts, Cauliflower, Collard Greens, Kohlrabi, Mustard Greens, Radishes, and Turnip Greens have double the impact on our health as other green vegetables. For example, one or more servings of cabbage each week reduces pancreatic cancer by 38%. Just 3 servings of cruciferous vegetables per week of reduces prostate cancer by 41%. While a 20% increase in plant food generally corresponds with a 20% decrease in cancer rates, that decrease rises to 40% with cruciferous vegetables.

My emotional self would eat 3 portions per day right now and freeze plenty for winter, if I could! My rational self understands that since I only purchased one CSA share that is not possible, but has approved purchase of another share just to calm my irritating emotional self. This is why reading is essential. Dr. Furhman's book reset my understanding of where we are and where we need to be to achieve balance in nutrition and health.

CSA Shares - Weekly Members Only

Cruciferous Vegetables - Collards, Pak Choy, Kale and Broccoli leaves - Chew all cruciferous greens very, very well, trying to crush every cell, per Dr. Fuhrman. The benefit is in the juice which is inside the leaf. Puree, blend or chop cruciferous vegetables before adding them to stews, stir-fries or soups to release the beneficial chemicals. Eating them raw is better than cooking them, so pull out your blenders to make smoothies, or put the leaves in salads or on sandwiches, or steam them lightly to optimize nutritional impact. 

More Cruciferous Vegetables - Turnips and Watermelon Radish. Try grating these into salads and stir fries for a bit of spice. Or, roast them, as we've described before, to sweeten them.  

Cooking Pumpkin - These are cooking pumpkins, but will look great on your table or counter until you are ready to eat them. If you're into high risk and challenge, try Whole Stuffed Roasted Pumpkin. Otherwise you might Roast a Whole Pumpkin it to make pumpkin pie or pumpkin soup. Even I admit that a can or Organic Pumpkin with one ingredient: Pumpkin is a lot easier, so don't feel guilty if this pumpkin gets carved for Halloween!

Sweet Peppers - An easy delicious meal, you can't beat these 6 Stuffed Pepper Recipes

Lettuce Mix and Parsley - This beautiful mixture is one of my favorites. Add a smudge of parsley for even more complexity. I recently found local sweet Asian Pears and will add these to my lettuce mix with feta and a light dressing, as in Pear Salad with Walnuts and Feta

Protein Shares

Beef Stew Meat and Rib-eye Steaks. It's stew season, but you might save your beef stew until carrots are ready, or just buy them. Your turnip and cruciferous greens will be great in this leafy recipe for Beef Stew with Turnips and Greens. You'll do some substitutions, and it will be great! Rib-eye steaks should be marinated lightly with balsamic vinegar about an hour before cooking. Season with your favorite dry rub and grill. Or, trim and stir-fry. Be sure to thaw rib-eyes in the refrigerator for 5 days before cooking for added tenderness. 

We hope you enjoy this week's share! 

Stuart and Patti Rosenberg
and the most fantastic farm crew ever at
Waverly Farms, LC
www.waverlyfarmsvirginia.com
214-914-0323

Posted 10/20/2016 12:44pm by Patti Rosenberg.

Waverly Farms, LC

Dear Members,

"A warm front came down from the North", the weather report said. Wow! We don't hear that forecast very often, but it's good news for you because it will give our fall crops a boost and bring us broccoli, cabbage, kale, collards and more a little sooner. Yay! If things go well, a nice cold snap will come through to sweeten them. Double Yay!

CSA Shares - Weekly and Bi-weekly Members

This week's share is for weekly and bi-weekly members and includes:

Collard Greens - This beautiful dark green is a great non-animal source of calcium, as are many dark leafy greens. Cook them in Shrimp and Grits with Collards (creamy and cheesy), or Healthy Shrimp and Grits with Collards (without the bacon, butter and half-n-half). If you prefer to just cook the collards, try Southern Style Collard Greens. I prefer to skip the ham hock and just cook the greens, similar to the recipe but without the sugar. Many people sprinkle with cooked bacon chips on them just prior to serving. 

Pak Choy - The stems are delicious so leave them on, but cut off the root end and clean well. Dirt tends to hide in the lower stem. So simple to cook! You can't go wrong with Stir-fried Bok Choy with Ginger and Garlic. It's delicious even without the ginger. Just squeeze a bit of lemon or lime or sprinkle a little white wine vinegar as you are cooking, instead. 

Hot and Sweet Peppers - These little dears are great sautéed with your greens above. Simply cook them when you cook the onion. Roasting really brings out the sweet flavor of both sweet and hot peppers. I always separate prepping of the two - prepping sweet peppers first and place them on a cookie sheet lined with parchment paper. Then I prep the hot peppers and place them on the same pan but in a separate location. Here is the correct way to roast peppers  The Basics: Roasted Peppers. And, I particularly like his list of how to eat roasted peppers, which includes: with a fork, in a pasta, on a sandwich or bruschetta, etc... I prefer to cut out stems and remove seeds prior to cooking them. 

Parsley - Fresh parsley adds so much more flavor than dried parsley. Here is how you can use a bit of salt to Clean, Chop and Store Parsley for maximum freshness. Parsley also has many uses. It would be great as a garnish to Shrimp, Grits and Collards. It's fabulous in any pasta or sauce, on sandwiches or in eggs.  It's delicious with scallops as in Sautéed Scallops with Parsley and Garlic. A fabulous vegan dish would be Quinoa and Parsley Salad. For this recipe, use your Pak Choy stems if you don't have organic celery. The bok choy leaves would be great in this recipe, too!

Watermelon Radish - A member of the superstar group of cruciferous vegetables, radishes help to promote digestive, liver and kidney health. In addition, they have high levels of the cancer-preventing agent vitamin C, along with folate and a host of other vitamins and minerals.  Full of fiber and protein, radishes are a great addition to a weight-loss diet because their roughage and water make you feel full with only about 10 calories per half cup. A light, flavorful dish is Watermelon Radish Salad with Avocado Vinaigrette. For a beautiful side dish, try Roasted Watermelon Radish. Store watermelon radish in a plastic bag in the refrigerator. If they get a bit limp, simply soak them in warm water and they will perk right up.

Turk's Turban Pumpkin - This is an ornamental pumpkin that can be eaten. Suggested by our intern, Turk's Turban is an interesting compliment to your fall decorating. It will last till and beyond Thanksgiving (as will all of the pumpkins you receive from us) so you can use them for ornamental and food value. When you are ready to cook Turk's Turban, several appealing options are available to you, including: Stuffed Turban, and Turban Squash Soup (the very cool turban becomes the bowl for the soup). You might also just roast it whole or cut in half. Roasting it whole for about 30 minutes will make it easier to cut in half. Coat the skin with olive oil to keep it from burning and cook cut side down on a pan also coated in olive oil in a 400 degree preheated oven.

Eggs - Eggs? That's right. Holiday cooking is coming up and we wanted to send you a few eggs for those very special desserts. Or, just enjoy them fried or scrambled. You will notice a darker yolk, firmer white and a whole lot more flavor. They are also much more nutritious than store bought eggs since our hens range freely ALL DAY EVERY DAY and are supplemented with soy-free, Certified Organic whole foods, sea kelp and minerals. This little half-dozen pack makes a great gift, too. 

Protein Shares - Weekly and Bi-weekly Members

Beef Ribs and Roasts for you today! The ribs look fabulous, as do the roasts. Try BBQ Beef Ribs. Roast recipes will depend upon the roast you have. You might want to look up a recipe yourself or email me and I'll send you a good one. Here is Perfect Pot Roast which works with any of the roasts. 

Enjoy!  

 

Stuart and Patti Rosenberg, owners
and the whole amazing family at:

Waverly Farms, LC
www.waverlyfarmsvirginia.com
214-914-0323

Posted 10/7/2016 8:57am by Patti Rosenberg.

Waverly Farms, LC

Dear Members,

This week's CSA share is for all members.

Storing Vegetables
A new member asked about storage of her CSA items so here are a few suggestions that will help others, too:

1. If you're in a hurry, just bundle your items in the CSA bag liner (clear plastic) and put the whole lot into the fridge. If you have time, remove any garlic, potatoes, winter squash, eggplant and tomatoes as these do better in a bowl on your counter, preferably in a cool, dark place. Sometimes tomatoes that are not quite ripe will do well in a window sill, but we vine ripen tomatoes, so they usually do not need that.

2. Greens do best left in their plastic bags and refrigerated until you are ready to use them.

3. For more detailed instructions for storing each item you might print and post this helpful table from University of Minnesota: Harvesting and Storing Home Garden Vegetables. For more detail about each vegetable I find this guide from Save the Food very, very helpful. 

Election Fun in Rural Southside Virginia
We had a fun week in our tiny rural area with Longwood University hosting the 2016 Vice-Presidential Debate in Farmville. Turns out that Farmville was the smallest town to host any Vice-Presidential or Presidential Debate. The town and Longwood University did a fabulous job! The ABC News crew who stayed at our farm said that Longwood University was the most organized, prepared and impressive set up of ANY debate location they had visited. This news operations crew rented 6 bedrooms from Waverly Farms for 4 nights. We lavished them with farm breakfasts and dinners and they entertained us with stories of their travels - Hurricane Katrina, The Emmys and Oscars, and other elections and breaking news. We especially appreciated the income they brought to our farm, which will help us carry staff through the lean winter months.  We are so thankful for the business and proud of Farmville and Longwood University for such a major achievement! 

CSA Shares - All Members
What a beautiful share you are receiving this week! Fall is definitely here and we are so happy to see greens again! And pumpkins!

Pie Pumpkin - I'll be the first to admit that canned pumpkin is the easiest path to pumpkin pie. But, if you are up for a fabulous taste, make your own Homemade Pumpkin Puree and follow this recipe for Homemade Fresh Pumpkin Pie or this recipe for Pumpkin Soup (I always add more freshly ground cardamom and maple syrup).

Collard Greens - Collard greens are one of the vegetables I miss the most when they are out of season. These sweet greens are terrific with shrimp and grits, or onion and bacon, or just cooked. Where do I start with recipes? First, clean them, remove the tough stems, dice and sauté a small amount of onion and garlic in a large shallow pan and add collards, 1/4 cup of water and seasoning (salt and pepper). Cook until tender, but please do not over cook it! You want bright green and tender, not cooked to death and mushy. See Collard Greens for more information about the whopping amount of vitamin K and other important nutrients in collard greens, along with a few recipes.  

Pak Choy - one of the ABC News staff loved to cook so he and I cooked Pak Choy together and it was fabulous!! Cut off the ends of Pak Choy and clean the stems and leaves well. Rough chop the Pak Choy, stems and all. Chop 1/4 onion and mince 1 tsp garlic. Sauté onion until tender, then add garlic. Stir until fragrant, then add Pak Choy, 1/4 cup water, 1 tablespoon of Organic Soy Sauce, the squeezed juice of 1/2 lemon or lime and a splash of white balsamic vinaigrette. Cook briefly until tender. You can combine Pak Choy and Colllard Greens into one stir-fry, but give collards a 2 minute head start before adding Pak Choy.

Eggplant - Our gardener peeled eggplant, cut it into cubes, season it as you like (salt and pepper or spice mix) coated it with flower, then whisked egg, then cornmeal and fried it. Said it was delicious!! You can only imagine how much eggplant we are eating around here. Try JJ's suggestion to peel, cube, toss in olive oil and Italian spices and add to tomato sauce or freeze before cooking and add it in later months. 

Watermelon Radish - When harvested at just peak and after a kick of cool weather, this radish is sweet. But today it might not achieve its potential, so roast this green as you would turnips, or thinly slice it and add it to Collard Greens, or dice into a salad for a bit of bite.

Basil - Store basil in a small cup or vase of water on your counter top. Do not refrigerate it. As soon as you can, chop it finely with a knife or food processor, add walnuts, almonds, sunflower seeds, pecans or pine nuts (whatever you have), just enough olive oils to give it a liquid base and grated parmesan cheese. Stir it all together and put it on anything or nothing. You can freeze pesto and add the cheese later when you thaw it out. But, fresh pesto is soooooo good in pasta, spaghetti, fish, eggs, meat, soups, cheese and crackers, marinade - it adds a fresh taste to anything. Fresh Basil Pesto.

Sweet Potatoes - don't peel these, it's not necessary. But do wash them, because we send them to you unwashed. The sandy soil aids preservation. Store potatoes in a paper bag in a cool, dark place. Or, roast them in the oven as in Oven Baked Sweet Potato Fries

Sweet Peppers - Roast these with sweet potatoes or chop them into a salad or the greens stir-fry above.

Poblano - Try Quinoa Stuffed Poblano Peppers. For meat lovers who don't own any Quinoa (see what your missing), and substitute brown or white rice and add chicken or hamburger. 

Garlic - Terrific in the greens stir-fry above, or any recipe. 

Protein Share Members - All
Everyone receives fine steaks this week. Please remember to thaw steaks in the fridge for 5 days before cooking. They stand up well to both rubbed and liquid marinades. Marinade for the last hour or two at room temperature. If using one of the rubs, spread 1 tablespoon of balsamic vinegar on the steak to break down the fibers a bit. Steaks are best grilled or pan seared. Let them rest for a few minutes before serving so juices can accumulate. How to Cook Perfect Steak in the Oven.

Complimenting steak are either hamburger or stew beef. Try Slow Cooker Stew Beef or Stew Beef Kabobs using your sweet bell peppers and sweet potatoes. Marinate the meat longer since you are using stew beef, or you can also cut your steaks into cubes for kabobs. 

Enjoy!

Stuart and Patti Rosenberg and
everyone at 
Waverly Farms, LC
www.waverlyfarmsvirginia.com
214-914-0323

Posted 10/6/2016 9:16am by Patti Rosenberg.

Waverly Farms, LC

Dear Members, 

This week's CSA shares are for ALL members, weekly, bi-weekly and monthly. 

I am traveling today and will send a newsletter a bit late. Meanwhile, here is a picture if your beautiful sure and a list of what is in it. Recipes to follow!

 

Protein shares include steaks and either stew beef or hamburger.

More to come! Patti

Stuart and Patti Rosenberg
Waverly Farms
www.waverlyfarmsvirginia.com
214-914-0323

Posted 9/29/2016 11:10am by Patti Rosenberg.

Waverly Farms, LC

Dear Members, 

Mushrooms are in your CSA shares this week! We've wanted them for years, but just couldn't make it happen until last winter, under the leadership of our new gardeners, Jasen Fore and JJ Eisfelder, our farm family wrapped up in warm clothing and inoculated logs with Shitake mushrooms. They certainly took their time growing and I was worried (because that's what I do) when months and months went by with no sign of life. Jasen kept reassuring me that mushrooms needed cooler weather and I hoped for the best. Sure enough, almost the hour that cooler weather arrived shitakes popped out the logs ready for us all to enjoy.

Mushrooms offer a number of healthy benefits, including prevention of artherosclerosis, a great source of iron, copper, selenium and pantothenic acid, a decent amount of B and D vitamins and other healthy elements. Not bad for only 41 calories per half cup. For more information see this article about Shitake Mushrooms

Since mushrooms are porous, it's best to clean them with a wet paper towel or brush. They could become soggy if you wash them. If they become too dry, simply soak them in water for 30 minutes and they revive nicely. 

The stems will be tough and should be removed before cooking, but they will will add an earthy, rich flavor to any vegetable, chicken or beef stock. The plump crowns can be cut and cooked with vegetables, meats or eggs to add a fall flavor and significant vitamins and protein to your meals.

We'd love to receive pictures of your mushroom creations!


 

CSA Shares - Weekly Members 

Mushrooms - With just a few mushrooms, you might try them with beef burger smothered in mushroom and onion gravy (see Protein share below). Fish lovers may like 15-minute Steamed Halibut with Bok Choy. Vegans could combine our mushrooms with Portobellos for Mushroom Stroganoff.  In fact, One Green Planet offers 30 Cool Vegan Recipes Made with Mushrooms

Okra - If you want to love okra, roast it or fry it. You can enhance roasted okra with a sprinkle of parmesan cheese. Hot sauce added to the friend okra batter is a treat, as is a final sprinkling of salt after you take it out of the pan. 

Bok Choy - Here is a very quick and easy and delicious recipe for Bok Choy with Garlic, Honey and Soy. Everyone loves this dish so you can't go wrong. 

Sweet Peppers - Roast them. Just do it. We've enjoyed them so much and they are just about gone. Roast them with your okra. Roast them with potatoes. Roast them with zucchini or patty pan squash. It's simple, clean, cut, coat with olive oil, salt and pepper to taste and roast on the grill or in a preheated oven at 400 degrees. In the oven, it's best to use a shallow cooking pan where you can lay everything out in a single layer with room in between. Line the pan with parchment paper for easy handling and clean-up. If you're tired of roasted peppers, try this recipe for Roasted Red Pepper Tapenade - a great snack, appetizer, or relish on a sandwich or fish.

Winter Squash - Winter squash can be roasted as in Cinnamon Roasted Butternut Squash (use both squash). Or, with a few easy extra steps, you can make Squash Soup.

Turnip GreensTurnip Greens with Brown Chickpeas (actually you can use any yummy beans - white, black, brown - and substitute parsley for cilantro) is vegan and delicious for everyone. Another vegan dish, Turnip Greens with Caramelized Onion is even easier. A more traditional Turnip Greens with Ham will please traditionalists and meat lovers. For a faster version, use smoked Virginia ham rather than ham hock. It's already cooked! 

Zucchini - Loaded with potassium, you must find a way to eat your zucchini. Cut it lengthwise and grill it or add it to your roasted okra dish, slice it into medallions and pan sauté it, add it to your turnip greens or bok choy recipes or spiralize it into a fresh salad. This article 12 Healthy Spiralized Vegetable Recipes will show you that almost any vegetable can be spiralized and it does taste different and better! 

Pattypan Squash - Pattypan is almost too pretty for me to eat and I tend to combine it with other summer squash, such as zucchini. But this slide show of Pattypan Squash Recipes gives them their own place and there were too many great ones to choose from, included spicy pickled, indian curried, roasted... and more. 

Garlic Chives - rather than garlic, use garlic chives, especially with Bok Choy, above. They are terrific in eggs, mixed in with roasted or pan sautéed vegetables, and I would definitely put them on the squash soup as a garnish. Almost any place that you might otherwise use garlic, you can try chopped garlic chives. 

Parsley - Adds a fresh flavor to any dish. Parsley wants its feet in water in your refrigerator, so take it out of the bag and put it in a little jar of water with a baggie over it. It will last longer. We put it on sandwiches, and especially enjoy it chopped over any meat or mushroom meal for a fresh taste. Make an easy Parsley Pesto and stir it into a pasta dish as in Spaghetti with Parsley Almond Pesto. You can substitute walnuts or pine nuts for almonds. 

Eggplant - It's my fault your have eggplant again this week. Our staff heard feedback that said "no more", but we harvested 250 beauties so you have one more time to try to love it. Top Eggplant recipes for the year include: Mini Eggplant Pizzas, Baked Eggplant Sticks, and Eggplant Parmesan

Protein Shares - Weekly Members

Hamburger!! Lots of it. And, with it, our best hamburger recipes that you can use anytime, including: Real Meatballs and Spaghetti, Chopped Steak and Mushroom Onion Gravy, and Food and Wine's 10 Favorite Burger Recipes. Next week, steaks!


 

Health Coach Tips from CSA Member, Christine Ryan

So what are my 2 easy ways to calm your body and your mind?  

●      STEP 1: Put both your feet firmly on the ground, sit up straight with your shoulders pulled back to open your heart, close your eyes and take ten full, DEEP breaths in and out… in and out… in and out…

●      STEP 2: Think of a short, sweet sentence that I like to call your motivational MANTRA so that you can instantly become your own energy-boosting guru…  

Here are some ENERGIZING examples to get you started:  

·      I choose to feel energized!

·      I breathe in energy and exhale stress

·      I am committed to energizing myself  

Choose one that resonates with you or change up the words, write it on a sticky note and stick it on top of your computer or bathroom mirror. Then read it or memorize it and say it out loud to yourself six times today and watch what happens…  

How will calming my body and mind give me more energy?   Let me put it this way… water will not flow well through a blocked up pipe. Similarly, your energy or life force is not going to flow well if you’re all tensed up, agitated or on guard.   So,

STEP 1, you learn to quiet your mind, calm your own nervous system and SAVE energy for you to use later when you really need it!

STEP 2 you will be amazed at the results over time if you say your mantra over and over again. You may even find that by the end of day one your mind will start to believe it and your body will follow!

Why? Because that’s the way our minds work! They start to believe what we tell them to believe. It really is that simple.

So, keep enjoying your lovely nourishing Waverly Farms foods and for more great tips on great health-sign up for my weekly newsletter. Head on over to my website and get a FREE gift "How to lose weight when nothing else is working!" when you subscribe. http://weightnomorehealthcoaching.com/ and check me out on Facebook for daily tips!

Christine Ryan
Certified Health Coach
Weight No More Health Coaching
804-714-9330
loveyourhealthcoach@gmail.com


 

We appreciate all of the feedback we received last week. We will for sure be planting fewer hot peppers and eggplant next year and spending time on more popular items. We love you all!!

Stuart and Patti Rosenberg
and the whole farm family at
Waverly Farms, LC
www.waverlyfarmsvirginia.com
214-914-0323 (Patti's cell)