Now we are into the forth week of the CSA. Everyday I marvel at how things grow in just a matter of days, even hours! Things can double in size literally overnight. We are trying to experiment with transplanting zucchini. Often, when you plant a row of something you may not get a solid row so normally you would just reseed the area. This time, after a big rain we transplanted some plants from where they sprouted well to where they did not sprout at all. Hopefully this will speed up the progress and we will have more zucchini sooner, among other things.
This week, you will find swiss chard in your basket. It really is in season right now. This leafy green is a powerhouse of nutrition. There are only 19 calories per 100 grams of raw swiss chard. The same size serving (raw) also delivers 33% of your daily vitamin C (equivelent to half an orange, actually!) and up to 1000% of your requirement for Vitamin K. (important to prevent bone loss, blood aid, etc.)
Here is more information about swiss chard from www.whfoods.com....
It is also rich source of omega-3 fatty acids; vitamin-A and flavonoids anti-oxidants like ß carotene, alpha carotene, lutein and zeaxanthin. It is also rich in B-complex group of vitamins such as folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions. It is also rich source of minerals like copper, calcium, sodium, potassium, iron, manganese and phosphorus. Potassium in an important component of cell and body fluids that helps controlling heart rate and blood pressure by countering effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.
When the leaves are smaller and delicate, it can be eaten raw in salads. This allows you to retain as much of the nutrients and antioxidants as possible because cooking does somewhat decrease the nutritional benefits. But when the chard gets bigger, you will want to cook it because it becomes tougher and a little bitter. Cooking removes most of the bitter taste. To prepare, rinse the leaves under water and steam or boil. You can also chop and saute or add to soup and stews. Another tip.... separate the stalk from the leaf portion and treat these as 2 separate vegetables. The stalk takes so much more time to cook. Most people will serve steamed or boiled chard with butter and sometimes vinegar, salt and pepper.
It feels strange but there is a disclaimer with swiss chard. Those taking anti-coagulants such as Warfarin should consult their doctor before eating large amounts of foods that are exceptionally high in Vitamin K. From what I have read, it does not appear that vitamin k should be avoided, but great fluctuation should be avoided. Again, consult your doctor.
Chard also contains oxalic acid which in some people can cause oxalate urinary tract stones. People who have had problems in the past with oxalate stones should avoid eating swiss chard.
Aside from those two things, Swiss Chard is a healthy and delicious vegetable.
I have attached a recipe that I tried Thursday.... it is really good! Add some herbs to it, especially dill.
Cheers!
Spray free Produce and CSA
A Growing Concern Farm is a small hobby farm located inland from Chester, NS, focusing mainly on fresh produce and farm raised eggs from happy chickens with names.
CSA, or Community Supported Agriculture allows a member to purchase a membership which will result in a box of fresh produce each week, all growing season long. The risk is shared, meaning that if something didn't grow well, that will be reflected in the weekly share. Likewise, when something does well, members will reap the benefits.
Members can expect to receive a box or basket of produce beginning around June 8th and ending near the end of September. June and the last half of September will likely be a smaller share than the bulk of the summer.
This year, the membership will include eggs as they become available. A member could expect to receive about a dozen eggs every second week. This is not a guarantee as we can't make chickens lay eggs! The chickens are fed a diet of grains and greens. They are grown without the use of hormones or antibiotics. They do not free range on our property because of hawks and other predators but they do have a large, outdoor enclosure that is covered with bird netting. The chickens are able to go inside and outside when they please.
The fresh produce at A Growing Concern Farm is grown without herbicides or pesticides and is picked at its peak of ripeness and ideal size. (no baseball bat zuchini!!!) There is a wide variety of produce being planted which will hopefully produce tomatoes, tomatillo, beets, swiss chard, spinach, bush beans, zuchini, parsnip, radish, lettuce, leeks, peas, cilantro, parsley, chives, turnip, kale, shallots, onions, garlic, summer savory, dill, new potatoes, pole beans, jerusalem artichokes, carrots, melons, squash, koli rabi, celeriac, cucumbers, oregano, thyme, mint, basil, eggplant, sage, rosemary, chamomile, caraway, okra, soybeans, sunflowers, bee balm, cut flowers and more. There is a wide variety of each type in many cases, so expect a wide variety of color! Items chosen for the weekly basket will depend on what is ripe and available at that time. Remember, availability of items and quantities is all up to mother nature.
Produce will be spray free but should be washed before eating. Expect a little bit of dirt on root vegetables and a few small holes in leafy vegetables. Expect too, superior taste and freshness. Eggs are wiped down but not sanitized. You will notice that these eggs are more flavorful, have a brighter yoke and a greater density when cracked into a pan.
This year, 2010, is a trial year with only 4 members and a small amount of restaurant supply. Hopefully it will continue in 2011 with a larger number of members and a larger area of cultivated land. We will accept new members on a first come, first serve basis. Be sure to notify us in writing as soon as possible if you are interested. Planning for next year's crop actually will begin in the fall!
i am just wondering why it is called swiss chard?and not canadian or filipino chard? lol.and i found out from wikipedia that the word Swiss was used to distinguish chard from French spinach varieties by 19th century seed catalog publishers. The chard is very popular among Mediterranean cooks but the first varieties can actually be traced back to Sicily.
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