About a week ago, I had a bumpy morning here at the farm. Things were just not going my way. Then Rodrigo, field crew manager, pulled me from the barn to have me help him pick some basil. While picking basil, he told me that when he’s feeling down or depressed, he just goes into the basil house takes a deep breath of the basil aroma and then everything is better. By the time we were done picking the basil, I felt much better. I don’t know if there is any proof that his theory is valid all of the time, but it definitely worked for me.
Basil is just one of many herbs and plants that can be used medicinally. There are several vegetables in the CSA box this week that can help with everyday ailments. For example, studies have found that spinach is a great vegetable to eat if you tend to have migraines or headaches. (Spinach is high in magnesium and people who tend to have migraines or headaches tend to be magnesium deficient.)
It has also been proven that vegetables with vitamin K are beneficial in warding off bruises and helping them heal fast. Vitamin K can be found in leafy greens such as spinach and chard (featured in this weeks CSA box)! Greens can also help to prevent or slow down cataracts as well. Cataracts is a condition in which the lens of one or both eyes becomes cloudy or opaque. A study done by the American Journal of Nutrition found that broccoli and spinach contain a high amount of carotenoids (an antioxidant), which can help reduce the risk of cataracts. Further studies found that turnip greens contain the highest amount of beneficial carotenoids. That goes to show you, those greens are worth saving!
The information above was obtained from a book about healing with food by James A. Duke. He also emphasizes over and over again the benefits of onions and garlic as well, especially raw he says. Garlic and onions have proven to help treat and or prevent asthma, bronchitis, colds, flu, coughs, depression, diabetes, high blood pressure, indigestion, irritable bowel syndrome, pneumonia and sinusitis! I knew they were good for you but man, I didn’t know they were that great!
It is really amazing how much eating good food can affect your every day health and mood. I know first hand I grew up eating pretty lousy frozen veggies and it seems since I’ve been actively eating fresh produce, I think I’ve gotten happier and healthier each year! Who knows what the actual reason is, but I’d like to credit it mostly to a good diet. Cheers to health and enjoy your veggies!
What’s in the box?
- 1.5 lb Colorado Rose Potatoes ($5.00) – These are best steamed or fried
- Chard ($2.50) – You can steam or sauté these, or use them in place of spinach in the recipe below.
- Spinach ($2.50) – It tastes great with garlic sautéed. (see recipe)
- Cilantro ($2.00) – Great addition to salads or soups. (see recipes)
- Kohlrabi ($1.00) – Goes well grated on salad, or in stir fries.
- 2 Summer squash ($1.50) – Try them sautéed, grated raw, in soup, or stir-fried.
- White Turnips ($3.00 ) – Eat raw on salad, or see recipe.
- Romaine or Cardinal Lettuce ($2.00) – Great on salad or in sandwiches.
- Blueberry Jam ($5.00) – Use as a topping on toast or pancakes. Great in yogurt!
- 2 cucumber ($3.00) – Eat raw on salad, or marinate. (see recipe)
If you were shopping at the market, the total cost of this box would be: $27.50
Glazed Turnips (from Sally Fallon)
1 bunch of white turnips
1-2 Tablespoons of butter
3/4 cup stock (vegetable or chicken)
- Cut turnips in half. Plunge turnips into boiled salted water for 3-5minutes. Drain and pat dry.
- Sauté in butter until lightly browned.
- Add stock and boil down until turnips are coated and liquid has almost completely evaporated.
- Add herbs such as parsley or cilantro and serve.
If you would like to cook greens with the turnips, add in the last 3 minutes of cooking.
1 Grated Kohlrabi
2 Chopped cucumbers
1/4 cup Apple Cider vinegar
1/4 cup extra virgin olive oil
1 tablespoon honey
1 tablespoon course mustard
Pinch of salt
- Whisk vinegar, honey, mustard and a pinch of salt. Add olive oil as you whisk.
- Add dressing to cucumber kohlrabi mixture.
You can add chopped cilantro to this for a cooling effect. Or add chopped fresh garlic too if you still have some left from last week!
Spinach Feta Pastries (from Sally Fallon)
1 1/2 cups blanched spinach, finely chopped
1 small onion, finely chopped
1/2 cup toasted nuts (almonds or pine nuts work well)
Salt and pepper
1 cup feta cheese
Pie dough or yoghurt dough, see below
- Mix spinach with onion, and nuts. Season to taste.
- Form dough into 1-inch balls and coat in flour. Roll into rounds.
- Place a tablespoon of spinach filling on each and top with 2 teaspoons of crumbled cheese.
- Fold edges to form a three-sided pastry, leaving a gap in the middle for air to escape.
- Place on a well-greased pan and brush with butter. Bakes at 350 degrees for 20 minutes or until golden.
*Note, you can use chard, turnip greens, or spinach in this recipe.
1/2 cup plain whole yoghurt
1/2 cup butter
2 cups fresh whole wheat or spelt flour
- Cream the yoghurt with the butter.
- Blend in flour and salt.
- Cover and leave in a warm place for 12-24 hours.