September 28, 2023 - This Week's Box Contents Featuring Brassicas

 

Cooking With This Week's Box

Creamy Onion Dip
Photo from www.chocolatemoosey.com

Sedona Yellow Onions:  

Sweet Onion Dressing 

Baked Creamy Onion Dip with Jalapeño 

Italian Garlic:  

10-Minute Garlic White Pizza Sauce 

Roasted Garlic Mayo 

Green Top Gold Beets:  

Lentils with Ginger, Golden Beets & Herbs 

Roasted Golden Beet & Apple Soup 

Orange Italian Frying Peppers:  

Broccoli & Pepper Stir-Fry
Photo from www.atcoblueflamekitchen.com

Broccoli & Pepper Stir-Fry 

Penne Pasta with Roasted Peppers & Almonds

Mini Sweet Peppers:  

Sweet Pepper & Cheddar Claufoutis 

Sheet Pan Roasted Chicken with Potatoes & Mini Sweet Peppers 

Jalapeño Peppers:  

Three Cheese Bacon & Jalapeño Pasta 

Jalapeño Ranch Dressing 

Three Cheese Bacon & Jalapeño Pasta
Phot from www.thecreativebite.com

Poblano Peppers:  

Cheeseburger Pie 

Creamy Chicken Greens with Roasted Poblano and Caramelized Onions  

Large Tomato Variety:

Red Pepper, Lentil & Tomato Salad 

Garlic Scented Tomato Salad 

Spice Braised Lentils & Tomatoes with Toasted Coconut 

Creamy Cauliflower Potato Soup
Photo from www.simplyscratch.com

German Butterball or Carola Gold Potatoes:  

Roasted Potatoes & Broccoli 

Creamy Cauliflower Potato Soup 

Broccoli and Broccoli Romanesco or Cauliflower:  

Deborah Madison’s Cheese & Broccoli Soup (See Below)

Roasted Cauliflower with Turmeric, Spice & Cilantro (See Below)

Baby Spinach:  

Beet & Spinach Salad 

Tomato Spinach Frittata 

Salad Mix:  

Fresh Tomato Vinaigrette

Maple Balsamic Vinaigrette Salad Dressing

Roasted Potatoes and Broccoli
Photo from www.pinchandswirl.com

Let’s kick off this week’s article with our featured vegetables—the Brassica family!  In your box this week you’ll find both broccoli and either cauliflower or broccoli Romanesco.  There are so many different ways to prepare these two selections, but this week I turned to Deborah Madison for some guidance.  Deborah Madison is known for simple, yet flavorful, vegetarian recipes. This week we’re featuring her recipe for Deborah Madison’s Cheese & Broccoli Soup (See Below).  While this recipe calls for broccoli, you could also substitute cauliflower and/or broccoli Romanesco with good results. The second recipe is for Roasted Cauliflower with Turmeric, Spice & Cilantro (See Below).  In my book, anything with roasted cauliflower is a winner!

We are blessed with plenty of salad greens this week, so it’s time to pull out some recipes to put simple salads on the table in no time flat!  If you have a few simple dressings or vinaigrettes on hand, you can build a salad quickly. This Sweet Onion Dressing sounds delicious as does this Fresh Tomato Vinaigrette.  I also came across this recipe for Jalapeño Ranch Dressing which would be tasty on a spinach salad.  This Ranch Dressing may also be good drizzled over roasted vegetables such as cauliflower or potatoes. 

Tomato Spinach Frittata
Photo from www.bake-eat-repeat.com

Tomato season is coming to a close very soon, but before it does it’s time to squeeze in a few more tomato dishes.  For starters, how about this Tomato Spinach Frittata.  I also included two of my favorite recipes from previous newsletters. This Garlic Scented Tomato Salad is so simple, but so very taste.  I also really like this recipe for Spice Braised Lentils & Tomatoes with Toasted Coconut.  The combination of tomatoes and coconut seemed a little weird to me at first, but it’s actually quite delicious!

I always like to give you something to look forward to, so I’ll let you know that we’ll likely start sending some of our early season winter squash varieties your way next week.  We are also planning to harvest the jicama for next week’s boxes! Sweet potatoes are not quite ready, but it won’t be long.  What other fall favorites are you anxiously awaiting?

Have a great week and we hope you’ll join us at the Harvest Party this weekend!

--Chef Andrea 

Vegetable Feature: Brassicas-Cauliflower, Broccoli & More!

by Andrea Yoder

“Brassicas” is a term we use to refer to a family of vegetables that includes cauliflower, broccoli, broccoli Romanesco, turnips, cabbage, radishes, Brussels sprouts and more! This week we thought it fitting to feature this crop group in a bit more detail with an emphasis on the broccoli, cauliflower and Romanesco crops we are currently harvesting. While we grow broccoli and cauliflower in the spring and fall, fall is the time of the year when these crops typically thrive and usually taste the best with a little touch of cold weather. As with other crops in this family, you’ll notice a bit of sweetness in the flavor of these vegetables once the plant has gone through a bit of a cold snap.  Over the past few years, we have had to adjust the planting dates for our fall cauliflower, broccoli, Romanesco, and cabbage plantings. With climate change, our fall plantings have been coming in too early while it’s still warm!  It’s a delicate balance in that the plants need enough warmth and growing days to produce a full-size vegetable, but the rate of growth typically slows as the temperatures taper off in the fall.  In some years we’ve had trouble with crops like cauliflower reaching full maturity before it gets so cold that the low temperatures damage the product.   While we have not had a frost yet (thankfully!), we have had some cool nights where the temperature dropped down into the 40’s.  How will this fall play out? It’s anyone’s guess!

Broccoli is one of the most commonly consumed vegetables, considered a staple by many households.  We won’t spend much time talking about broccoli other than a reminder to get the full value from broccoli by eating both the stem and the florets on top!  Shifting our attention to cauliflower, white is the traditional cauliflower color, however we also grow purple and yellow varieties in the fall. A common question we are often asked is if the colored varieties taste different. The basic answer is that they all do still taste like cauliflower, however, remember that different color pigments in vegetables indicate the presence of different nutrient compounds.  So, if you pay close attention, you may notice subtle flavor differences between the different colors. The yellow variety we used to grow was named “Cheddar.”  We’ve since switched to a different variety called “Flamestar,” however another common question we get is whether or not the yellow cauliflower tastes like cheese.  While that would be pretty cool to have a built-in cheese flavor, the answer to that question is “no.”  If you want your cauliflower to taste like cheese, you’ll have to put the cheese on it!

Broccoli Romanesco

So where does broccoli Romanesco fit into this conversation? Despite the word “broccoli” in its name, broccoli Romanesco bears more resemblance to cauliflower. It grows on a plant that is more similar to cauliflower and may be used interchangeably with cauliflower in recipes.  But take a moment to really take note of Romanesco’s unique appearance as that is the area where this variety really sets itself apart from the crowd! I’m not a mathematician, so I won’t even attempt to explain the fractal nature of this plant, but it’s a pretty remarkable representation of nature’s perfect design!

I think it’s also important to mention the health benefits of vegetables in this family of vegetables.  Basically, any vegetable in the brassica family is going to be packed with valuable nutrients.  Cauliflower in particular contains glucosinolates, which are plant compounds that help protect our bodies from cellular damage by free radicals and have anti-inflammatory, antibacterial and antiviral effects.  Broccoli contains a compound called sulforaphane which has anticancer properties. Mentioning just two compounds is a gross underrepresentation of the nutritional benefits you will glean from incorporating brassicas into your diet regularly but trust me—it’s worth it!

Broccoli, cauliflower, and Romanesco are very versatile in their uses. All three may be eaten raw or cooked. They may be roasted, grilled, baked, stir-fried, boiled, or sautéed.  They are delicious in soups, gratins, salads, pickled, and the list goes on! 

Deborah Madison's Cheese and Broccoli Soup

Yield: 6 Cups

1 ¼ pounds broccoli

Sea salt and freshly ground pepper, to taste

3 Tbsp butter or canola oil

1 onion, chopped

1 celery rib, celery diced and leaves chopped

½ pound gold potatoes, diced

1 plump garlic clove, chopped

⅛ tsp cayenne, or more to taste

1 tsp dried marjoram

1 bay leaf

1 pinch of dried thyme

1 Tbsp flour

½ cup light cream, milk, or reserved cooking water from the broccoli

2 tsp Dijon-style mustard, or to taste

2 cups grated sharp Cheddar cheese

Rye or whole wheat bread, toasted

1. Separate the crowns from the broccoli stems, then separate the crowns into florets. You should have at least 4 cups or a little extra.  Peel the broccoli stems, quarter them, and chop them into small pieces, yielding a cup or so. Bring a quart of water to a boil and add 1 scant teaspoon salt and the broccoli florets.  Cook for about 3 minutes, then scoop out the florets, reserving the water. Rinse broccoli under cool water and set aside.
2. Melt the butter in a soup pot and add the onion, celery, potato, broccoli stems, garlic, cayenne, and herbs. Cook over medium-high heat for about 5 minutes, stirring now and then. Add ½ teaspoon salt, stir in the flour, then pour in 3 cups of the reserved water from the broccoli, saving any remainder.  Bring to a boil, lower the heat, and simmer, covered, until the potato is tender, 10 to 12 minutes. Add the cream or additional broccoli water if needed to thin the soup. During the last few minutes, add the florets and allow them to heat through.
3. Remove the bay leaf and carefully puree the soup using either an immersion blender or a regular blender. Once pureed, return the soup to the pot. Stir in the mustard then taste for salt and season with pepper. Just before serving, stir in the cheese, but don’t let the soup boil or the cheese will toughen.  Serve hot with the toast on the side or broken into the soup.

Three Variations:

• Make this using cauliflower or substitute Broccoli Romanesco – the flavor will be about the same, but the color will be more lively. 
• Try another kind of cheese. Gruyere and aged sharp Gouda are other possibilities. 
• Add a teaspoon of curry powder as a seasoning.

Source: Vegetable Soups from Deborah Madison’s Kitchen

Roasted Cauliflower with Turmeric, Spice, and Cilantro

Yield: 3 or 4 servings

1 medium to large cauliflower or Broccoli Romanesco

½ tsp turmeric

½ tsp paprika, plus more to finish

1 tsp roasted, ground cumin

1 tsp ground coriander

½ tsp sea salt

3 Tbsp sunflower seed or coconut oil

Freshly milled pepper, to taste

Yogurt, to finish, optional

Handful cilantro leaves, for garnish

1. Heat the oven to 425°F. Cut the cauliflower or Romanesco into small florets and slice or dice the stem. Toss with the spices, salt, and the oil until well coated, then turn onto a sheet pan in a single layer and roast until tender, about 30 minutes, possibly longer depending on the size of the florets.  Turn the cauliflower as it cooks so that it browns evenly.
2. When done, turn the cauliflower out onto a platter. Taste a piece for salt and add more if needed.  Season with pepper, drizzle yogurt all over, add a final dash of paprika, and garnish with the cilantro leaves. Serve warm or at room temperature.

Source: The New Vegetarian Cooking for Everyone by Deborah Madison

Vegetable Feature: The Many Colors of Storage Turnips

By Laurel Blomquist

Left: Purple Top Turnip / Right: Sweet Scarlet Turnip

     At Harmony Valley Farm, we grow several different varieties of storage turnips: gold, sweet scarlet and the more common purple top. Each can add a splash of color to your seasonal store of root vegetables this winter.
     Turnips have been cultivated for 4,000 years and probably originated in Middle or East Asia. There is evidence that they were grown for their seeds in India as early as the 15th century BC, and records exist of their cultivation in ancient Greece and Rome. They have served as an abundant winter crop for peasants when no other food was available, and also used as fodder for livestock during the long winter, when hay was scarce. Turnips are actually swollen stems fused with the root, and not just a root, as is commonly thought. The part that we eat is where the plant stores its energy that it would need to later produce seeds, if left to complete the full life cycle.
     Gold turnips can be traced to early 19th century Scotland, and were first patented in the United States in 1855 as “Robert’s Gold Ball.” The Scarlet turnip was introduced to the US in the 1890s by William Henry Maule as an improvement on a variety that originated in India. Purple Top turnips were introduced from France in 1852. The part that sits atop the soil line turns purple as it is exposed to sunlight.
      Storage turnips are dense and crisp with a sometimes spicy and pungent flavor when eaten raw. When they are cooked the flavor mellows and is mild and actually sweet. Gold and sweet scarlet turnips are our favorite turnips to eat as they are more mild than the traditional purple top turnip, which is the variety people are most often familiar with. Turnips harvested later in the fall after a few chilly nights are generally sweeter and have a more balanced flavor than those that are grown and harvested when it is warm or hot.

     Turnips are a very versatile root vegetable and may be eaten raw or cooked, although most often they are cooked. They can be stir-fried, steamed, boiled, braised, glazed, roasted or pickled. They also add a nice background flavor to soups, stews and braised meats. Storage turnips differ from the baby white salad turnips you received earlier in the season. They are meant for long storage and will keep for months if you store them in a cold, moist environment. Keep them in your refrigerator in a plastic bag. Sometimes when they are stored for longer periods of time they will start to get soft from moisture loss, but will firm up again when placed in a bowl of cold water. You can also use softer turnips in soups and you’ll never know the difference!
     Turnips are high in Vitamin C, minerals and dietary fiber, and are also low in calories. As a member of the brassica family, they contain cancer-fighting phytonutrients and antioxidants, an nice benefit to add to a winter diet. So enjoy your turnips and bring some color into your life during the cold, white winter.

Moroccan Turnip and Chickpea Braise

HVF Sweet Scarlet Turnip Harvest

Yield: 4 Servings

2 Tbsp olive oil
1 small yellow onion, thinly sliced
2 carrots, peeled, halved lengthwise, and cut crosswise into ½-inch thick half-moons
2 Tbsp tomato paste
1 pound turnips, peeled and cut into ¾ inch cubes
1 tsp kosher salt
½ tsp ground cumin
¼ tsp cayenne pepper
1 (14-15 oz) can chickpeas, drained and rinsed
1 cup chicken or vegetable broth
½ tsp freshly ground black pepper
⅓ cup chopped fresh cilantro

1. In a large, deep saucepan, heat the oil over medium heat. Add the onion and carrots and cook, stirring occasionally, for 5 minutes.
2. Add the tomato paste, turnips, salt, cumin, and cayenne pepper and stir well. Add the chickpeas and broth, raise the heat to medium-high, and bring to a boil. Turn down the heat to low, cover, and simmer for 15 to 20 minutes, until the vegetables are tender.
3. Stir in the pepper and cilantro. Serve hot.

Author’s Note:“Serve this wintry braise over rice or couscous or alongside a simple main dish, like roasted chicken thighs... If you like a saucy braise, serve the dish as soon as it is ready. The turnips will absorb the liquid as the dish cools.”

Recipe borrowed from Laura B. Russell’s book 

Brassicas: Cooking the World’s Healthiest Vegetables.

Turnip "Risotto"

This recipe for Turnip “Risotto” was shared with us recently by a CSA member named Kristin.  If you are skeptical about cooking with turnips, consider what Kristin had to say: “I’m just writing to share a fantastic turnip recipe that we discovered. I’ve always had a hard time with turnips, never really finding a recipe that made them palatable to me (excluding salad turnips - those are delicious just as they are!). Then I came across this recipe, and it changed my whole world view on turnips.  We just tried it again last night with the beauty heart radishes that were languishing in our fridge, and it was delicious with those, too. Just sharing in case you are ever on the look out for a recipe to serve as a “turnip ambassador”.

Yield: 4 Servings

Photo Borrowed from seriouseats.com

6 Tbsp extra-virgin olive oil
1 red onion, cut into ⅛ inch dice
1 ½ pounds turnips, cut into ⅛ inch dice
2 cup hot chicken stock
2 Tbsp unsalted butter
½ cup Parmigiano-Reggiano, freshly grated
½ cup parsley, finely chopped
Salt and pepper, to taste

1. Warm the chicken stock in a sauce pan over medium-low heat.
2. Pour the olive oil into a large skillet and turn the heat to medium. Toss in the onion and cook until softened, about 10 minutes.
3. Add the turnips and cook for 2 minutes. Ladle in some of the hot chicken stock and cook until absorbed. Continue until all of the stock has been added, about 10 minutes.
4. Season with salt and pepper.  Add the butter and grated cheese stir occasionally for a minute. Remove from the heat, garnish with parsley, and serve.

This recipe was featured on seriouseats.com, 

but Mario Batali is the original chef who created this recipe.

Vegetable Feature: Collard Greens

By Chef Andrea

     Believe it or not, I don’t think I ever ate collard greens until I came to HVF! I remember seeing them in the grocery store back in Indiana, but our “greens” safety zone consisted of iceberg lettuce and spinach. We never ate cooked greens. Now I fear the long winter when we don’t have greens available and look forward to the return of greens in the spring.
     This week’s selection is collards, one of the heartiest greens we grow. Collards are characterized by large, paddle-shaped leaves that are blue-gray in color and slightly wavy around the edges. The leaves are thick and have a mild flavor similar to cabbage. While we grow and harvest collards for much of the summer and into the fall, we typically save this green for your boxes until later in the season. We do this partly because it is more frost tolerant and we can keep it in the field longer than most greens, but also because it is sweeter and has a better flavor after it has been through a few cold nights!
     Collards are eaten throughout different parts of the world including Africa, India, Egypt, Spain and Pakistan. The seasonings and cooking methods may vary slightly, but in general collard greens go well with garlic, ginger, chiles, coconut, turmeric, coriander, cardamom, mustard seeds, potatoes, smoked meats, black-eyed peas, peanuts, corn and potatoes…to name a few. In this country we usually think of collards as a “Southern” food. In the southern states collard greens are often prepared by cooking collard greens along with some kind of a smoked pork product such as hocks, bacon, etc and liquid for quite awhile until the greens are soft and tender. While a longer cooking time and some liquid do help to soften collard greens and make them tender, you don’t have to cook them in this way. You can also slice them very thinly and saute them just until they are wilted. When cooked this way they will retain their green color better and will be tender, but not quite as soft. Collard leaves also make a great wrapper to use in place of a tortilla. If you want to use it to make a wrap, you should either blanch it or lightly steam it before using in order to soften the leaf slightly and make it more pliable.
     Before using collard greens, wash them in a sink of water and then remove the thick, white center stem and rib. Either cut into bite-sized pieces or stack the leaves on top of each other, roll them and then thinly slice the roll. Collard greens may be added to stir-fry, pasta dishes or even use them as the base for a creamy cole slaw in lieu of cabbage. They are also delicious when added to ham and bean soup or incorporated into a fall curry dish.
As our growing season is coming to a close, we hope you enjoy some of these last green indulgences and try a new recipe or two!

Spaghetti with Collard Greens and Lemon

Yield: Serves 4

2 Tbsp extra-virgin olive oil

2 garlic cloves, sliced (or more if you
   like garlic!)

¼ tsp red-pepper flakes

1 bunch collard greens (12 ounces),
   ribs removed, thinly sliced

¼ cup pine nuts, toasted

Grated zest of 1 fresh lemon, plus more
   for serving

2 Tbsp fresh lemon juice

Coarse salt, to taste

12 oz dried spaghetti

¼ cup finely grated Pecorino Romano,
   for serving

Photo Borrowed from
MarthaStewart.com

1. Heat oil in a large skillet over medium heat. Add garlic and red-pepper flakes; cook until tender, about 1 minute. Add collard greens and cook, stirring, until tender, about 5 minutes. Remove from heat; stir in pine nuts and lemon zest and juice. Season with salt.

2. Meanwhile, cook spaghetti in a pot of boiling salted water until al dente, according to package instructions. Reserve 1 cup pasta water, drain pasta.

3. Add pasta and reserved water to skillet, tossing to coat. Serve immediately, garnished with additional lemon zest and sprinkled with cheese.

Recipe sourced from marthastewart.com.

Collard Greens with Lime & Peanuts

Yield: Serves 4

Photo Borrowed from Emily Nichols post on Food52.com

1 bunch collard greens, stems
   removed, leaves cut into thin strips

1 Tbsp + 1 tsp coconut oil 

¾ cup chicken stock

⅓ cup peanuts, toasted and roughly
   chopped

Juice of one lime

Salt, to taste

1. Remove stems, chop and rinse the collard greens;  don’t worry about drying them, the water clinging to the leaves after rinsing will help them cook down.

2. Toast and chop peanuts, set aside.

3. Heat 1 Tbsp coconut oil in a large saute pan over medium-high heat.

4. Add greens and use tongs to toss until well coated, season with a bit of salt.

5. Add stock and reduce heat to simmer.

6. Cook on low, uncovered, allowing liquid to reduce slowly until the stock has nearly all evaporated.  This may take about 20-40 minutes (do not rush this part).

7. Once liquid has reduced, taste the greens to check texture (this part is all about preference;  if you like them softer, add more liquid and continue to cook).

8. When greens are finished cooking, remove from heat and stir in peanuts, lime juice and remaining 1 tsp coconut oil.

HVF Note: When we tested this recipe, we served the collard greens over cooked rice.  This recipe serves 4 if eaten as a side dish or 2 if eaten as the main dish.

Recipe adapted by one posted by Emily Nichols on Food52.com.

Vegetable Feature: Fall In Love With Arugula

By Laurel Blomquist

     Arugula is one of the dozens of brassicas we grow.  Some folks call it rocket for its fiery taste. Personally, I think arugula is best in the spring and the fall, when the flavor is more balanced and it’s a little sweeter. In any case, the greens are full of flavor and therefore often mixed with other greens to tone them down, especially if eaten raw.
     Arugula is especially popular all around the Mediterranean, which is where this plant originated. It’s eaten on pizzas and pastas and even made into a digestive liqueur in Italy.  It’s used commonly in salads and omelets in Greece. It is recommended for newlywed couples in Saudi Arabia, possibly because of its ancient reputation for stirring the libido. In Egypt, arugula is eaten with fava beans for breakfast, and seafood for dinner while those in Turkey make it into a sauce with olive oil and lemon juice to eat with fish. In Slovenia, it is mixed with potatoes or soups, or served with cheese burek, a kind of pastry.
     As a brassica, arugula has some amazing health benefits. It’s an excellent source of fiber, Vitamins A, C, and K, folate, calcium, iron, magnesium, phosphorus, potassium and manganese. In addition, arugula contains protein, thiamin, riboflavin, Vitamin B6, zinc, copper and pantothenic acid (Vitamin B5), which raises good cholesterol while lowering bad. Arugula scores over 600 on the ANDI, or Aggregate Nutrient Density Index, which puts it in the top 10 nutrient-dense foods available!
     Additionally, arugula’s flavonoids prevent cholesterol from getting stuck in your arteries, lowers blood pressure, increases blood flow, lowers inflammation and improves blood vessel function. Generally, arugula is great for the heart and circulatory system to name just a few health benefits.
     Arugula pairs well with roasted and cured meats, cheese, cream, fruit (pears, apples, berries, citrus, etc), fruity vinegars, mustard, nuts, mushrooms, winter squash and more! It can be used in salads, on sandwiches, included in pasta dishes and much more.  However you use it, arugula is one fall vegetable you don’t want to miss out on.

Arugula Pesto & Apples

Recipe by Andrea Yoder

Yield: 1 ½ cups

2 cloves garlic
¼ cup toasted pumpkin seeds or pine nuts
3 cups lightly packed arugula (approximately ½ of a bunch)
2 oz or ½ cup shredded Parmesan
½ cup extra-virgin olive oil
Salt & black pepper, to taste

1. Place the garlic cloves and pumpkin seeds or pine nuts in a food processor.  Process briefly, then add the arugula, shredded Parmesan cheese and a few pinches of salt and black pepper.  Turn the processor on again and, while it’s running, pour the olive oil through the feed tube in a thin, steady stream.  Once all of the oil is incorporated, process until it is a moderately thick paste.  Stop the machine and scrape down the sides as needed to make sure all the ingredients are well-incorporated.
2. Taste the pesto and adjust seasoning with salt and pepper as needed.  Refrigerate until you are ready to use.  For best flavor and consistency, bring to room temperature before using.  You can store the pesto in the refrigerator for up to 1 week or put it into smaller quantities and freeze it for later use.

     Arugula pesto can be very pungent if you eat it on its own, but when combined with other foods it becomes very balanced and a complementary ingredient.  In addition to using it on a pizza, as is highlighted in this newsletter, you can use arugula pesto in a lot of other ways.  Here are a few ideas to get you started.  1) Stir a spoonful into scrambled eggs or a frittata.  2) Use arugula pesto as a spread on a hot roast beef sandwich along with garlic mayonnaise, sliced roast beef and melted mozzarella cheese.  3) Spice up your morning bagel by spreading the pesto on top of cream cheese on your bagel.  Top it off with fresh tomato slices.  4) Make a baked potato and top it off with sour cream, bacon bits and a few dollops of arugula pesto. 5) Make an omelet or a crepe with stone ground mustard, arugula pesto, slices of ham and gouda cheese.

Pizza with Arugula Pesto, Roasted Butternut Squash & Apples

Recipe by Andrea Yoder

Yield:1 (8-9 inch) pizza

Pizza dough for an 8 to 10 inch pizza

2-3 cups butternut squash, peeled & cut into ½-inch cubes

1 Tbsp sunflower or olive oil

¼ tsp cinnamon

¼ tsp salt

3-4 Tbsp arugula pesto (or to taste)

1 medium apple, thinly sliced

1 small onion, thinly sliced

3-4 oz mozzarella cheese, shredded

1. Preheat the oven to 375-400°F.  First, roast the squash.  Put the squash cubes in a medium mixing bowl and drizzle with the olive oil.  Toss to lightly coat the squash, then add the cinnamon and salt. Stir to combine.  Spread the squash in a single layer on a cookie sheet.  Place in the oven and roast for about 20-30 minutes.  Stir the squash and then return to the oven for an additional 10 minutes or until it is tender and golden on the outside.  Remove from the oven and set aside.  Note, this step may be done in advance.

2. Prepare the pizza dough.  Press or roll it out into an 8-9 inch round, or larger if you like a thinner crust.  Place the dough on a pizza stone or baking pan.  Parbake the crust in the oven for about 5-7 minutes.  Remove from the oven.

3. Evenly spread arugula pesto on the warm pizza crust, making sure you spread it all the way to the edges.  Next, lay out the apple slices on top of the pesto.  Sprinkle thinly sliced onion on top of the apples.  Spread the roasted butternut squash on top of the onion and finish off the pizza by spreading shredded mozzarella over the entire pizza.

4. Bake in the oven for 12-15 minutes or until the cheese is melted and golden brown and the crust is baked to your liking.

Brassicas to Fight Cancer

Baby Bok Choi

By Laurel Blomquist

     Welcome to another article in the anti-cancer series. This anti-cancer diet also combats neurological, immunological, gastrointestinal, cardiovascular and metabolic disorders, as well as the process of aging. It’s pretty amazing that we can heal ourselves by making healthy food choices. Today we’re going to dive into the brassica family, commonly known as cole crops. Except where noted, all references are from Foods to Fight Cancer.

     The Brassica Family is one of the most represented on any CSA Farm, and with good reason. This large family includes broccoli, cauliflower, romanesco, broccoli raab, kales, collards, arugula, radishes, turnips, rutabaga, cabbages, Brussels sprouts, kohlrabi, mustards and bok choy to name a few. Cabbage is probably the oldest cultivated vegetable, dating to at least 6,000 years ago (p. 69). Ancient peoples must have indeed revered it, because most of the varieties we eat have been cultivated through selective breeding from one species of wild cabbage. Hippocrates,circa 400 BC, called it “the vegetable of a thousand virtues” (p. 71). Marcus Porcius Cato, circa 200 BC, held cabbage as a universal remedy against sickness and a virtual fountain of youth. He wrote in De Agri Cultura, On Farming, “Eaten raw with vinegar, or cooked in oil or other fat, cabbage gets rid of all and heals all.” (p. 72).  He recommended cabbage for hangovers, and even used it as a poultice to treat cancerous ulcers. 

Radishes

     Modern medicine has proven time and again that brassicas have a preventative effect on cancers of the bladder, breast, lung, stomach, colon, rectum, and prostate (p. 72). Brassicas contain the largest variety of phytochemical compounds with anticancer activity. Just what makes them so powerful?

     One such molecule is called a glucosinolate. You have probably tasted them without knowing it; they are responsible for the slightly bitter or pungent flavor that these vegetables tend to have. Glucosinolates are stored in the molecules of a brassica vegetable until it is chewed, chopped or cooked. As the cell walls break down, glucosinolates mix with myrosinase, an enzyme. Upon mixing with the enzyme, glucosinolates are converted to isothiocyanates. These molecules are what fight cancer directly (p. 73). In broccoli, for example, the isothiocyanate is called sulforaphane. This sulfur molecule is what you smell when you overcook broccoli. 

     In order to get the full benefit of the isothiocyanates, there are a few things to keep in mind. Glucosinolates are very soluble in water, and myrosinase is sensitive to heat. The authors suggest that briefly steaming brassicas, stir frying or eating them raw are the best ways to preserve these compounds, as opposed to boiling (p. 74). Of course, these methods will also preserve the bright green (or red) color of the vegetable and have the added bonus of tasting better. The practice of blanching and freezing brassicas as a way of preserving them is actually not recommended if you want to retain these beneficial molecules. Because of the heat and amount of water involved with this process, the amount of bioavailable glucosinolates is reduced and the myrosinase enzyme is denatured. If you absolutely must boil your broccoli, I would recommend a soup as the soup base may retain more of the benefits. 

Broccoli

     Different glucosinolates are found in different brassicas, producing different isothiocyanates which have varying amounts of anti-cancer properties. Sulforaphane in broccoli is one of the most powerful. One serving of broccoli contains about 60 mg of sulforaphane, and one serving of broccoli sprouts contains 600 mg (p. 75)! Personally, I started making my own broccoli sprouts, from organic seed, of course, and adding them to my daily salad when I learned this information. Sprouts are very easy to make in your kitchen, and a nice addition to your winter menu when fresh, local broccoli is not available. 

     Sulforaphane increases your body’s ability to remove toxins linked to cancer. This reduces the occurrence, number, and size of tumors. Sulforaphane also directly attacks cancerous cells, triggering apoptosis, or cell death (p. 75). Sulforaphane also has antibiotic and antibacterial properties, particularly against Helicobacter pylori, which causes gastric ulcers. Exposure to this bacteria and resulting ulcers will increase your chances of stomach cancer 3-6 times over (p. 76).

     Of course, broccoli is hardly the only brassica with beneficial molecules. Watercress and Chinese cabbage contain phenethyl isothiocyanate, or PEITC, which protects against esophageal, stomach, colon, and lung cancers. PEITC also directly attacks leukemia, colon, and prostate tumors through apoptosis (p. 76).

     Brussels sprouts and our hero broccoli also contain indole-3-carbinol, or I3C. Actually, most brassicas contain at least some I3C, but these two have it in the largest amounts. I3C causes modifications in estradiol, which in turn reduces the ability of estrogen to promote cell growth in the breast, cervix, and uterus, thereby preventing cancer in those tissues (p. 77).

Baby Kale Mix

     We should not forget about kale and collards, which have had a popularity resurgence in recent years. Kale production rose 60% between 2007 and 2012 according to the USDA (Martin), and collards are picking up the slack, since demand for kale has overtaken supply (Krogh). In addition to containing beneficial isothiocyanates, they are good sources of iron, folic acid and Vitamins A and C. 

     The doctors recommend 3-4 weekly servings of brassicas to reap their medicinal benefits. Harmony Valley Farm has done our part this season (and every season) to make sure you are getting your RDA of brassicas. So far this season, you have received brassicas every week except one, and sometimes received 4 varieties in one week! You have received sauté mix, baby arugula and baby kale, watercress, hon tsai tai, kohlrabi, baby bok choi, cauliflower, cabbage, baby white turnips, bunched kale, green top spring radishes and broccoli no less than 9 times, possibly more if you got it as a bonus item. In total, we’ve delivered 53 brassica selections over the course of the past 25 weeks, most of which amount to 3-4 servings each, and the season’s not over yet! Frost doesn’t stop brassicas, in fact it sweetens them, so we can enjoy these all the way to the end of the growing season. To your health!

References

Beliveau, Richard, and Denis Gingras. Foods to Fight Cancer. 2007

Krogh, Josie. “Popularity of Collards Reaching Beyond the South.” jacksonprogress-argus.com. April 19, 2015. 

Martin, Andrew. “Boom Times for Farmers in the United States of Kale.” Bloomberg.com. May 9, 2014. 

Featured Vegetable of the week: Baby White Turnips

By Andrea Yoder

Baby white turnips, also known as salad turnips, are a beautiful little vegetable…pristine we call them. They are tender with a sweet, mild flavor. They also have a wonderful crunchy texture that makes a great healthy snack. Salad turnips are rich in vitamin C, potassium, dietary fiber, folic acid and low in calories. Not only is the root part of the plant delicious, the greens are also mild in flavor and are great raw or sautéed. 

We plant the white turnips for harvest early in the season. This cool weather spring plant is harvested while still small and tender when the sweet flavor matches its delicate appearance. Compared to the common purple top turnip or other storage turnip varieties, salad turnips are much more sweet and subtle in texture. The turnips that we grow in the fall are meant for storage purposes and have a thicker skin compared to the thin skin of the salad turnip. Baby white turnips mature much faster than beets, carrots and fennel, so they are a very important part of our spring diet while we wait for other vegetables to come in. To prolong the life of your white turnips in storage, separate the greens from the roots with a knife and store separately in zip-lock bags in your refrigerator.  

    

To prepare the turnips for use in your home, make sure the roots and greens are rinsed thoroughly. Next, trim the root end of each turnip. The root is very tender with a thin layer of skin, so it does not have to be peeled.  Baby white turnips are delicious eaten raw in a salad, or just munch on them with dip or hummus. The greens may be added to salads raw, or you can wilt them down with a warm vinaigrette. When cooking baby white turnips, remember that they shine on their own so keep the cooking time short and the preparation simple. Honestly, they are tasty just simply sautéed in butter with the greens wilted on top. I also like to quarter the turnips and add them to a hot pan while searing a steak or pork chop. You can also stir-fry or roast them or add them to light and simple spring soups. 

Sautéed Spring Turnips with Their Greens and a Touch of Ham

Yield:  4 servings

1 bunch baby white turnips, with greens attached

2 Tbsp olive oil

4 oz smoked ham

½ tsp kosher salt

2 tsp apple cider vinegar

¼ tsp freshly ground black pepper

1. Separate the greens from the turnips, discarding the thin connective stems. Trim the root end from each turnip and discard. Wash the turnips and the greens well and dry them. Halve the turnips and slice them ¼-inch thick. Coarsely chop the greens and keep them in a separate pile.
2. In a large frying pan, heat the oil over medium-high heat. Add the sliced turnips and ham and cook, stirring frequently, for about 3 minutes, until the turnips start to soften. Stir in the salt and turnip greens and cook for about 2 minutes, until the greens wilt.  Stir in the vinegar and pepper. Taste and add more salt, pepper or vinegar if needed. Serve hot or at room temperature.

Recipe borrowed from Laura Russell’s book, Brassicas.

Shaved Turnip and Radish Salad with Poppy Seed Dressing

Yield: 4 servings

¼ cup cold-pressed olive oil

2 Tbsp apple cider vinegar

Grated zest of 1 organic lemon

1 tsp Dijon mustard

½ shallot, diced

1 Tbsp poppy seeds

1 tsp honey or maple syrup

Fine sea salt, to taste

2 spring turnips

4 medium radishes

A few small handfuls of salad mix or other tender greens

½ pound asparagus spears

3 Tbsp minced chives or green onion tops

1. Whisk the olive oil, vinegar, lemon zest, mustard, shallot, poppy seeds, honey and a pinch of salt together in a small bowl. 
2. Using a mandolin, slice the turnips and radishes into thin translucent rounds.  Put them in a large bowl and add the Salad Mix.  If the asparagus spears are large, slice them in half and add them to the bowl.  Pour the dressing over and fold gently to combine.  
3. Season with more salt if needed, arrange on plates, and sprinkle with the chives or green onions before serving.

Recipe adapted from Sarah Britton’s book, My New Roots.