Week 7! Now things are getting interesting. We are entering the bush bean season. Bush beans are also known as snap beans, or string beans. There are basically two types of beans..... shell beans are ones that you allow the pod to fully grow, ripen and dry and then eat the seeds (beans) from the inside and then the ones that you eat fresh and young, pod and all. Bush beans fit into this fresh eating category along with pole beans which will be ready later in the season.
Snap beans are a source of fibre, ( lower cholesterol, prevent colon cancer) beta carotene (anti inflammatory, cell protector), protein, (building and repair), vitamin C, (prevent free radicals, strengthen immune) vitamin A(cardiovascular protection), vitamin K (strong bones) potassium and magnesium (lower blood pressure) folate, (prevent mutations in colon cells) iron (a low calorie, fat free source!) manganese, (disarm free radicals with help from copper) thiamin, (optimize brain function) riboflavin (prevent dangerous molecules in blood, prevent migranes), copper,(allows iron to be utilized) calcium, phosphorus, omega 3 fatty acids and niacin(DNA repair). Snap beans are also linked to lowering cholesterol and regulating blood sugar. Beans can also help you to feel full while only giving 44 calories per cup!
This sounds like a jumbled heap of information but I guess the point is there is more than meets the eye. Vegetables go beyond the information that is provided on a nutrition label and well beyond the nutrition offered in anything from a package. Even if you say “not more beans!” each week, you should still eat them because of what they have to offer.
Cook beans as little as you can to retain nutritional value. Put them in a steamer for about 4 or 5 minutes. Or boil in a small amount of water. Serve hot with a small bit of butter, salt and pepper. The purple beans loose color once cooked. When they turn green, you know they are done.
You don't really have to cook beans at all. Dip into creamy salad dressings or cut up into 2 inch pieces and add to a salad. Beans can also be blanched and then marinated, another salad version.
We have also made dill beans...... just follow a dill pickle recipe but substitute the cukes with beans. If you are interested, let me know and I will try to send more dill and beans your way next week.
You will also find in your box a few baby leeks. These will be good roasted, grilled or diced and added to anything. They are very sweet and delicate. I have never seen baby leeks in a store, usually only the big ones are available so I hope you enjoy them.
Cheers!
Tanya
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!
No comments:
Post a Comment