Our Health, Our Hope

By Andrea Yoder

The beauty of Spring Creek at Harmony Valley Farm

As humans, we often see ourselves as removed from nature—as if we are looking down on it or walking amongst it yet separate.  We try to control it, but that seldom works out.  In reality, we are nature and our amazing bodies were designed to live in and work in synchronization with the natural world which was designed to work!  So when your mother told you to “Eat your vegetables,” did you ever wonder why?  Yes, the basic answer is “because they are good for you.”  But why are they good for you?  Vegetables and fruits are nature’s medicine, the building blocks and tools we need to detoxify, repair and build our body.  They contain valuable and important nutrients and compounds we need to keep our body functioning optimally.  It’s our job to care for our vessel and give it the fuel and resources it needs to achieve this state.  One way we do this is by consuming nutrient-dense foods.  When our physical state is optimized, we feel good.  We not only survive, but we thrive, have energy and vitality that allows us to fully live, experience and participate in our lives!  It impacts all aspects of our being including clear thinking, emotional stability, conscious living and an overall increased quality of life.  It helps us show up in a bigger way allowing us to contribute in positive ways in the world.  None of us knows our time on Earth, but we each have the choice every day to maximize our personal potential and impact while we’re here.

Doing our part to social distance and cover our faces!

It’s obvious our world is shifting, changing, and in many ways revealing the weaknesses in our society, food systems, political structures, etc.  COVID-19 has affected us all in major ways that go beyond having to wear a mask and social distance in public.  Our work lives have been disrupted and there may be some in our membership who have even lost their jobs.  School will look much different this fall for our students and despite the fact that we all long for COVID to make an exit, it’s clear the impact of this virus will continue.  For how long?  I’m not sure anyone knows the answer to this question.  How do we stop it?  Where do we find solutions?  There are many factors seemingly outside the realm of what we can control and impact.  This pandemic joins the ranks of so many other big issues of concern in our world today including topics like climate change, factory farming, the use of agrochemicals and the impact all these things have on human and ecological health as well as our economy.  Money seemingly buys power, but when that power is used in self-serving ways instead of for the greater good of our society we seem to move backwards, negatively impacting people and our planet.  To think about this can be pretty overwhelming and may at times leave us feeling helpless and anxious about our future.  But that’s not ok.  We are not helpless and we do have a future.  Unless we choose to give our power away, we all still have a say in all of this through the personal choices we make every day.  How do we choose to show up in the world?  From where do we draw our energy and where will we turn our attention?  What do our choices represent and support?  So lets start with something so very basic to our existence--our physical body and the strength we have as we exercise our right to make choices that positively impact our personal health and well-being.

And to think beautiful food like this Red Pepper, Lentil
and Tomato Salad can be our "medicine!"

COVID has brought forth a collection of public health messages encouraging everyone to maintain their distance, wear masks, wash your hands, etc.  On August 14, 2020 an article entitled “Why aren’t we promoting health to combat COVID-19?” was posted by Dr. Mercola.  In this article there are references to research from the scientific literature identifying lifestyle-related health conditions including obesity, diabetes, metabolic disorders, and hypertension as modifiable risk factors that make an individual more vulnerable to contracting COVID-19 if exposed and may lead to more severe disease and higher risk for a more unfavorable outcome in individuals presenting with these disease conditions.  If you’re interested in reading more of the specifics about these studies, I encourage you to reference the original articles cited at the end of Dr. Mercola’s article.  While I like evidence to support practices, I think it’s already pretty well-established that our lifestyle choices are directly related to our health and wellness whether we’re in a pandemic or not!

Anthocyanins, carotenoids and so many other valuable
nutrients in vegetables such as these gorgeous beets!

For those of you who don’t know this already, my first career path was as a dietitian.  I remember sitting in one of my early nutrition classes listening to a lecture about magnesium that left me amazed that a simple mineral could impact the human body as a cofactor in literally hundreds of biochemical reactions in the human body.  Yes, we can take magnesium supplements, but we can also get magnesium from a wide variety of plant and animal foods including leafy greens.  I also remember learning about anthocyanins, a group of antioxidants found in fruits and vegetables that are the pigment that gives some foods red, blue and purple colors.  The fact that I can identify a nutrient compound in a food by its color was a pretty cool thing to learn, but the fact that they also protect our bodies in many ways through their role in scavenging free radicals that can damage our cells was even more impressive.  Yes, I was a bit of a nutrition science geek, and still to this day am completely amazed by the power of our food to impact our physical health by building our immunity, preventing the development of cancer, detoxifying our cells and so much more.  So when we say we strive to grow nutrient-dense food, this is why!  We need all of these nutrients to build our bodies up and when we eat a variety of plant foods every day the cumulative effects of all of these beneficial plant compounds become our health insurance policy!

The Nash Family, one of our awesome CSA families!
Read more about their experience here!

So in the midst of this pandemic, I applaud all of you for prioritizing organic vegetables as an important part of your diet.  When we take care of our body, our body will take care of us.  When we give our body the nutrients it needs to have a fully functioning immune system, we’ll have better outcomes should we be exposed to COVID-19, influenza or any other potentially pathogenic virus or bacteria in our environment.  Of course we also believe there are many ways we benefit our health by being connected to each other and the source of our food, spending time in nature, and participating in activities that nurture both our body and our souls such as gardening or preparing meals for ourselves.  We have many longtime members who have been eating from CSA boxes for 15-20 years, or in some cases more than 30 years!  They have experienced firsthand the health & lifestyle benefits of choosing to eat organic vegetables from a CSA box.  Many of these families also have adult children who grew up as “CSA kids,” a subset of our membership that I will forever be lovingly jealous of! These people are doing great things in this world as engaged members of our society.  This year we also have many members who are new to our farm.  Some of you have participated in CSA before while others are experiencing this way of sourcing your food for the first time.  We hope you are seeing, feeling and experiencing the positive benefits from something as simple as eating fresh food rich in nutrients.

Mother Nature never ceases to amaze us with her
expressions of beauty.

What does the future hold?  The answer to that question actually falls upon all of us starting with ourselves.  As the bounty of the summer harvest floods our kitchens, we can’t help but feel nurtured by Mother Nature who continues to feed us regardless of a pandemic or any other seemingly insurmountable life situations.  So keep eating your vegetables, cook, enjoy, be nourished and thrive.  Our society needs each one of us to contribute and be fully present to the unfolding hope of tomorrow.

August 31, 2017 - This Week's Box Contents, Featuring Peppers

Cooking With This Week's Box

This week we’re focused on peppers, both in our main newsletter article and as our featured vegetable of the week!  Depending upon the weather, we could have a few pepper-heavy CSA boxes coming up over the next few weeks.  There are so many ways to use peppers, but if you start to feel overwhelmed, remember they are super-easy to preserve.  Read this week’s vegetable feature on our blog for details about how to preserve peppers.  As for what to do with them this week, lets start with the Whole Wheat Udon Noodle Salad with Summer Vegetables and Sesame Marinade. (See Below)  I actually made this recipe for the first time during the winter using edamame, corn and peppers that I pulled out of the freezer!  This is an easy salad to make and incorporates several different vegetables from this week’s box including edamame, an ear or two of corn, and lots of sweet, ripe peppers and onions.  This recipe travels well, so this would be a great item to take to work for lunch.  Add some baked tofu if you’d like or eat it alongside seared salmon, grilled chicken or steak. 

I like to save the classical French preparation of ratatouille for late summer when sweet, red peppers are in their prime.  Alice Water’s Ratatouille, originally published in her book, The Art of Simple Food, may be found at Food52 where it earned status as a “Community Pick.” Pick up an eggplant from the choice box and use it along with your zucchini or scallop squash, some of your tomatoes and some of your sweet peppers. You can eat ratatouille on its own as a main dish along with some crusty French bread, or repurpose it into a spread for pizza or flatbread, toss it with pasta, etc.

If your box contains cauliflower this week, check out this recipe for Charred Cauliflower Quesadillas found at Smitten Kitchen.  This recipe was tested by our farmer’s market manager, Sarah, who gave it rave reviews!  If your box contains broccoli, check out these Broccoli Balls, the creation of Sarah Forte found at her blog, The Sprouted Kitchen.  This is a kid-approved recipe.  If you don’t believe me, check out her blog and see pictures of her two cute kiddos eating these easy, tasty and highly portable broccoli balls.   This might make a good item for school lunches or an after school snack.

Andrea Bemis just posted this recipe for Spiced Cantaloupe and Honey Lassi on her blog, Dishing Up the Dirt.  This is a refreshing, simple way to enjoy this week’s French Orange Melon, or freeze the melon this week and pull it out of the freezer after melon season has passed and use it to make this delicious drink. 

Sometimes you just need to go deep and do some frying at home.  I’m a sucker for a good onion ring and I guarantee these will surpass anything you might get at the county fair or off a food cart!  They’ve been on my mind for several weeks, so I figure it’s time to try this recipe for Southern Fried Sweet Onion Rings.  Eat them with a grilled burger, or Farmer Richard’s preferred sandwich at present, a BLT.  If you do go with a grilled burger, consider garnishing it with a homemade pickle.  One of our members shared this recipe in our Facebook Group for Homemade Pickles and cited them as “the best I’ve ever had!”  They added lots of dill, garlic and some slices of jalapeño peppers to their batch for extra flavor and some heat.  We may be nearing the end of cucumber season, so don’t wait to try this recipe.  Make it this week!

Yukina Savoy in the field

Yukina Savoy, the bunching green in this week’s box, is one of my favorite Asian Greens.  Right now it has a mild, balanced mustard flavor because of the mild summer we’ve had.  While you may cook this green, I think it’s in its prime for eating raw in a salad.  Put together your own Yukina Savoy Salad with Thai Peanut Dressing  and top it off with thinly sliced onion & sweet pepper, grated broccoli stem, and some of your small tomatoes cut in half.  Finish it with chopped peanuts or almonds and add some protein of your choosing if you’d like.
 

Finally, make a special after-school treat for the kids.  It’s hard to admit summer is coming to a close, but all good things must end.  Perhaps these Watermelon Popsicles will make the transition back into school a little more acceptable. 

Well folks, I’m not sure what next week’s box will contain.  We’re nearing the end of the season for cucumbers and zucchini.  We’re hoping to continue picking tomatoes for a few more weeks, but at the same time we’re starting to harvest some late summer/early fall crops like celeriac!  Richard dug some sweet potatoes earlier this week and they are looking really good, but need more time and some heat!  Enjoy the final few weeks of summer!

Chef Andrea

Featured Vegetable (Fruit):  Peppers!

Peppers are classified as either sweet or hot and can vary in size from just a small pepper that resembles a large bean seed to a big, blocky bell pepper.  While it is common to eat green peppers, you’ll find the  flavor of a green pepper is more mild without a lot of sweetness.  This is because green peppers are immature.  All colored peppers start out as a green pepper.  As the fruit ripens on the plant, it makes a transition from green to its fully ripe color.  As this change occurs, natural sugars develop in the fruit making it not only sweet but also flavorful.  As a pepper ripens, the nutrient content also changes.  Colored peppers can contain as much as 60% greater levels of antioxidants and other nutrients including Vitamins C, A, E, K, B6 and folate. 

Poblano peppers in the field.

While most of the peppers we grow are sweet peppers, we do grow several hot varieties.  Our two main hot peppers are jalapeño and poblano peppers.  The heat of a hot pepper is mostly contained in the white pith and seed cavity within the pepper.  If you don’t have a tolerance for the heat, you can remove this portion of the pepper and significantly reduce its heat.  Two more words of caution when handling and cooking with hot peppers.  First, adjust the amount of hot peppers in the dish you are making to your liking.  Remember, you can always add a little more but you can’t take the heat away!  Second, it is advisable to wear plastic gloves and/or be aware of where you put your hands for awhile after you cut the pepper—as in don’t rub your eyes!

From a culinary perspective, peppers are versatile in use.  They can be eaten raw or cooked and pair well in dishes with other summer vegetables such as potatoes, zucchini, tomatoes and eggplant.  Peppers mark the transition from late summer into early fall, and as such can dance on the line between summer and fall which means they also pair well with sweet potatoes, fall greens, and winter squash to name just a few. 

Roasting peppers on a rack placed
over the burners of a gas stove.

Peppers are part of many cultures around the world and, as a result, they are a key ingredient in some traditional dishes.  Ratatouille is a classical French dish from the Provence region.  It is a summer “stew” made from onions, garlic, sweet peppers, zucchini, eggplant, tomatoes and herbs.  It may be eaten as a dish on its own, served as a side dish, or re-purposed in many ways to become a topping for pizza, bruschetta, etc.  I learned about Shakshuka several years ago when I was researching peppers for the newsletter.  This is a dish thought to have originated in Tunisia, spreading through the Middle East and Northern Africa.  Tomatoes, onions and peppers create a sauce in the bottom of the pan and eggs are cracked on top.  The eggs are poached by the heat of the sauce.  This has become one of my favorite summer brunch or light dinner dishes.  Sweet peppers are also an important part of Spanish cuisine.  Sweet red peppers, along with tomatoes and onions, are paired to make sofrito.  This is used as the base for many other dishes, similar to a French mirepoix or the combination of garlic, ginger and onion in Chinese dishes.  There is also a Spanish sauce, Romesco sauce, made from sweet peppers and nuts (often almonds) that is thickened with bread and often served with seafood and fish.

Peppers are often roasted to not only develop their natural sweetness, but to also give them a smoky flavor.  You can roast any kind of pepper, but generally those with a thicker wall will yield better results.  There are several methods for roasting peppers---none of which are difficult.  Fire-roasted peppers can be charred over a direct flame, either on a grill or over a gas burner.  Just put the pepper directly over the flame either on a metal rack or just hold it with tongs.  Rotate the pepper until the outer skin is charred.  An alternative is to roast peppers under a broiler or just put them on a pan in a very hot oven.  This last method won’t give you as much of the smoky flavor, but still works great.  Once you’ve roasted the peppers on all sides, place them in a bowl while they are still hot and cover with plastic wrap so they steam as they cool.  Once they are cool enough to handle, pull out the cores and scrape the skin away from the flesh.  Now you can chop or slice the roasted peppers and add them to sauces, dips, salads, etc.

Homemade pizza in February, topped with
sweet peppers pulled out of the freezer.

Peppers are one of my favorite vegetables to preserve and use throughout the winter.  They can be frozen raw or roasted, either whole or cut down into smaller pieces, strips or diced.  When you want to use them, just pull them out of the freezer and use them as a pizza topping, put them on sandwiches, or add to soups, stews, sauces, etc.  You can also preserve peppers by dehydrating them.  For most peppers, you’ll want to cut them into strips or smaller pieces so they dehydrate faster.  Peppers with a thinner wall are best for dehydrating.

Orange Italian frying peppers in the field.

Please note, while many recipes call for “Red Bell Peppers,” any sweet pepper will generally do fine as a substitute.  Our Italian frying peppers (orange or red), orange Ukraine peppers and mini-sweet peppers are our main sweet varieties.  You’ll need to use your best judgement as to how many of whatever sweet pepper you are using is equal to one bell pepper.  Typically I substitute two Italian frying peppers or 2 medium to small orange Ukraine peppers for one red bell pepper. 

Udon Noodle Salad with Summer Vegetables & Sesame Marinade

Yield:  4 to 6 servings

1-2 ears sweet corn, husk and silks removed

1—8 ounce pack udon noodles

2 Tbsp unrefined, untoasted sesame oil or extra-virgin olive oil

3 cups thinly sliced sweet peppers

½ tsp salt, plus more to taste

¾  cup cooked edamame beans (out of their pods)

1 tsp dried red chili flakes

1 clove garlic, finely minced

2 Tbsp tamari (or soy sauce), plus more to taste

¼ cup brown rice vinegar

3 Tbsp toasted black sesame seeds, plus more to garnish (may substitute white sesame seeds)

¼ cup plus 1 Tbsp toasted sesame oil

½ cup finely minced sweet onion or scallions

1 cup chopped cilantro

1. Boil a large pot of water.  Add the corn on the cob and cook for 2 minutes.   Remove the ears from the pot, reserving the water;  set the corn aside to cool.  Use a strainer to remove any stray corn silk from the boiling water.  Add udon noodles and cook according to directions on package or until tender.  Drain and rinse the noodles under cold running water;  set aside to drain well.
2. Warm the unrefined sesame oil or olive oil in a wide skillet (with a lid) over medium heat.  Add the peppers and saute for 10 minutes;  stir in ½ tsp salt, reduce heat to low, cover skillet, and cook for 5 minutes.  Remove the lid;  raise heat to medium;  and cook, stirring constantly, for 5 minutes more or until peppers are cooked through and beginning to brown.  Stir in edamame and chili flakes.  Set aside to cool.
3. Make the marinade:  Add garlic, tamari, rice vinegar, and toasted sesame seeds to a salad bowl and whisk to combine.  Drizzle in toasted sesame oil and whisk again.  Add noodles;  toss until evenly coated with marinade.  Cut corn off cobs (you’ll need about ¾ cup) and add to noodles along with the pepper mixture, onions, and cilantro.  Mix well to combine.  Season to taste with extra tamari or sea salt.  Sprinkle with additional black sesame seeds and serve at room temperature.

Note:  This recipe was adapted from Amy Chaplin’s cookbook, At Home In the Whole Food Kitchen.  While this salad is delicious to make in the height of the summer vegetable season, you can also make it in the winter.  Thinly slice peppers and freeze them, raw.  Cook the corn, cut it off the cob and freeze the kernels.  Boil a pound of edamame pods and then remove the beans.  Pop those in the freezer too.  In the middle of the winter when you’re missing the summer heat, pull out your frozen vegetables and make this salad again!  Serve this on its own as a main dish item or as a side dish along with chicken, fish, tempeh or another protein of your choosing.

Marinated Roasted Red Peppers with Chickpeas

Roasted peppers, cooled and ready
to remove the charred skin.

Yield:  4 servings as a side dish or small plate

3-4  red bell peppers, stems, seeds, and ribs removed

1 ½ tsp coconut oil

3 Tbsp cold-pressed olive oil

2 Tbsp balsamic vinegar

2 pinches of fine sea salt

¼ tsp freshly ground black pepper

3 Tbsp raisins

Handful of fresh, flat-leaf parsley leaves

1 ½ cups cooked chickpeas, drained and rinsed

3 ½ ounces feta cheese

1. Preheat the oven to 400°F.  Rub the peppers with the coconut oil and place them on a rimmed baking sheet lined with foil.  Roast until blistered and blackened in a few places, 35 to 40 minutes.  Remove the peppers from the baking sheet, place them in a bowl, and quickly cover it with plastic wrap to steam the peppers, which makes the skin very easy to remove.  When the peppers are cool enough to handle, remove and discard the skins.
2. While the peppers are roasting, in a medium bowl, whisk together the olive oil, vinegar, salt, and pepper.  Mince the raisins and chop the parsley.
3. Tear or slice the skinned roasted peppers into large pieces and place them in the bowl with the dressing.  Add the chickpeas, toss to coat, and let marinate for about 15 minutes.
4. Divide the mixture evenly among 4 plates.  Sprinkle with the minced raisins and parsley and crumble the feta over top.  Serve immediately.

Author’s note:  Make this a main dish by serving it over cooked quinoa.

Recipe borrowed from Naturally Nourished, by Sarah Britton.

Ginger: Spicy, or Anti-Inflammatory?

By Laurel Blomquist

Fresh Baby Ginger

     Welcome to another article in our anti-cancer series. Today’s focus is on the tropical rhizome, ginger. Don’t forget, these anti-cancer foods also combat neurological, immunological, gastrointestinal, cardiovascular, and metabolic disorders, as well as the process of aging. 

     Ginger has not yet been studied by Richard Beliveau and Denis Gingras, authors of Foods to Fight Cancer. However, they do include it in their appendix as a flavor you should include in your anti-cancer meals, particularly any of an Asian flair. They say, “One of the principal molecules present in this spicy root, known as gingerol, has often been put forward as a powerful potential anticancer agent, for its anti-inflammatory properties as well as its inhibiting activity on cancerous cells.” (p. 179)

     David Servan-Schreiber also mentions ginger in Anti-Cancer: A New Way of Life. He calls out ginger’s anti-inflammatory, antioxidant, and protective effects. He cites three studies that demonstrate this, as well as ginger’s ability to reduce the creation of new blood vessels. He recommends ginger to alleviate nausea brought on by chemotherapy or radiation, and suggests making a simple tea by slicing an inch of ginger and steeping in boiling water for ten to fifteen minutes. (p. 134)

     Ginger has been found effective at inhibiting liver cancer, a particularly fast-growing cancer that spreads rapidly. Researchers in China found that ginger reduced serum liver cancer markers and liver tissue growth factors. Ginger was also found to inhibit inflammation and promote apoptosis (ritual cell death) using three of its compounds: geraniol, pinostrobin and clavatol. 6-shogaol and 6-gingerol, two of ginger’s active ingredients, also prohibited metastasis, or the spread of liver cancer to other parts of the body. (Zhou et al. 2016)

Close-up: ginger in greenhouse

     I found a laundry list of benefits from ginger in the book The 150 Healthiest Foods on Earth, by Jonny Bowden (p. 284-285). For those of you who practice Ayurveda, India’s 5000-year old “Science of Life,” you may already know that ginger is known as the universal remedy. Bowden reiterates ginger’s ability to stave off nausea and vomiting, and adds that since ginger doesn’t have side effects, it may be particularly of interest to pregnant women experiencing morning sickness. He lists several active ingredients, including shogaol and zingerone, which are anti-inflammatory and could be used by those suffering from arthritis or fibromyalgia. He cites a study suggesting that gingerols may inhibit the growth of human colorectal cancer cells. Other studies show that ginger has positive effects on the gastrointestinal tract, the cardiovascular system, pain, and fever. 

     In mice and other animal studies, ginger was shown to lower cholesterol, slow the development of atherosclerosis (arterial plaque build-up), boost the immune system, slow the growth of tumors, and work as an antimicrobial and antiviral agent. Ginger can also improve circulation for those with perpetually cold hands and feet. However, precautions should be taken by those who take prescription medications that thin the blood, such as Coumadin or aspirin, since the effects will be amplified by ginger. Ginger also increases bile acid secretion, which is great for those with Fatty Liver Disease, but not so good for people with gallstones or gallbladder disease. An increase in bile helps the body process and absorb fats, which is necessary to absorb fat-soluble vitamins such as A, E, D, and K. 

Ginger in the greenhouse

     The most exciting article I read about ginger cited a recent study that showed 6-shogaol (a compound found in dried or cooked ginger) is 10,000 times more effective than chemotherapy drugs at destroying cancer stem cells! The study was done on breast cancer stem cells, but the research suggests it could be used for any cancer. What is a cancer stem cell? It is the “mother” cell that regenerates to produce new cancer cells, forming tumors and offshoots. Chemotherapy does not kill off these cells, even at very high doses. Chemo also does not differentiate between healthy cells and cancer cells, which is why it typically makes the patient feel sicker in the short term. Killing cancer stem cells is very important for the long-term fight of any patient against cancer. Doctors may be able to remove cancerous cells and tumors, but unless they kill off the stem cells, cancer may return in the future. For more information on this study, and a link to the study itself, visit: foodrevolution.org/blog/ginger-cancer-treatment.

     I used to eat ginger a few times a week, but now I think I’m going to try to incorporate it into my meals or drinks every day. With its distinct flavor and potent anti-cancer compounds, ginger can’t be beat!

References:

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

Bowden, Jonny, PhD, CNS. The 150 Healthiest Foods on Earth. 2007.

Ji, Sayer. “Ginger: 10,000 times stronger than Chemo in Cancer Research Model”. FoodRevolution.org. [Green Med Info], Oct. 19, 2015. 

Servan-Schreiber, David. Anti-Cancer: A New Way of Life. 2009. 

Zhou Y, Li Y, Zhou T, Zheng J, Li S, Li H-B. March 10, 2016. Dietary Natural Products for Prevention and Treatment of Liver Cancer. Nutrients. 8(3): 156.

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. 

Making A Connection

By Farmer Richard

CSA Members enjoying the scenery of
'their'  farm during our Harvest Party!

     It is now official, reported in major and minor news outlets across the country…CSA farmers are losing members faster than they are being replaced with new members. We started to see a decline in our CSA membership around 2009, and unfortunately we aren’t the only farm that has seen numbers slowly slide each year.  Many thought it was the economic downturn, but overall sales of organic foods is still consistently continuing to grow each year.  More and more people are concerned about the health of their family and turning to organic.  So why the decline in CSA membership?
     We, and other CSA farmers, have been asking this question and trying to figure out what’s going on for the past few years.  One reason may be supersaturation of CSA farms offering shares.  During the past 6 to 8 years the number of new CSA farms has grown faster than the rate of new members interested in joining a CSA.  Most of the growth in CSA farms has been beginning farmers with little experience.  We have long understood that CSA farming is “graduate level” farming, not for beginners.  Growing a wide variety of crops to fill boxes over a full season requires skill and experience.  Many consumers have been alienated forever by a poor CSA experience, “All we got was kale!”  Certainly not true, but a perception from “new” CSA customers who were also new to eating “in season.”

A picture of a summer CSA box contents from Harmony Valley Farm

     Organic food has also become more available at almost all supermarkets, mostly shipped in from distant growers. The advantage for customers is they can stop in and buy a few items of their choosing for dinner without the commitment of the whole box of CSA vegetables. It is good that more acres somewhere in the world are being farmed organic, without toxic chemistry, but what about eating locally and eating in season?
     Another contributing factor to the decline in CSA may be attributed to the growth we’ve seen in farmers’ markets.  The USDA estimates farmers’ markets have doubled over the past 10 years.  While it may be convenient for customers to shop at their small neighborhood markets, this growth has not been as good for farmers.  In addition to pulling members away from choosing a CSA share, farmers are also seeing their sales at each market become diluted.  Many farmers now have to go to several markets per week to sell the same amount of produce that they used to sell at a larger, once-a-week market!

Farmer Richard digging Sweet Potatoes with CSA Members.

     Finally, as times have changed we’ve seen an influx of home delivery services that will deliver not just vegetables, but everything to your door and only what you order!  If you want to break it down even further, there are now meal delivery services that will deliver everything you need for a meal or two in one package.  It may not be “organic” and you have to ignore all the excess packaging for the service, but if you only cook a couple meals a week it may seem like a good option.
     As you can see, there are now lots of options for where and how you can purchase food!  Unfortunately some families have less time to plan and cook meals, thus they opt for choices with the highest level of convenience.  So where does CSA fit into the current picture?
Well, despite the decrease we’ve seen in our own membership over the past seven years, we still consider CSA to be beneficial to our business and the part of our business we enjoy the most.  We’re not ready to “give-up” on our CSA and don’t believe CSA is going out of style.  Despite the changes we’ve seen in the food supply over the past 7-10 years, the concept of CSA remains the same.  CSA still stands for “Community Supported Agriculture” and offers one of the most holistic approaches to sourcing food for your family.  Yes, you are supporting our farm by purchasing shares with us for the season, but it’s so much more than that.  We are part of the same community and we support each other.  As CSA members, you have direct access to your farm and the land where your food is grown. We talk to you each week through our newsletters and email communications and you can talk to us any time you’d like.  You are welcome to come to the valley where your food is grown…breathe the air, walk in the soil and experience not only the food we’re producing, but the land and area in which it is grown.  Last week Bobbie reminded us all just how special and unique our region is and we want to share this experience with you as well.

Farmer Richard showing a CSA member how to 'drive' a tractor!

     When you participate in a CSA, you have an opportunity to connect with the people and places where your food comes from.  You learn what it means to eat with the rhythms of nature and embrace the seasonality of eating.  When melons are in their peak (as they are this week), you eat melon several times a day!  In the spring you long for anything green and in the fall we can’t wait to eat rich winter squash and sweet potatoes.    
     We have seen and heard so many positive stories from members about how CSA has changed and made a positive impact on their lives.  We have many members who joined our CSA when their children were little, twenty years ago.  These kids had the opportunity to grow up as “CSA kids.”  They are now healthy adults seeking out their own CSAs and continue to ask “where does my food come from?”  For many of these kids, their first taste of vegetables was something from our farm.  Many of them visited our farm when they were youngsters.   They camped in the meadow and played in the creek, fed the animals, got to sit on the tractors, gorged on warm strawberries in the field, picked peas right off the plant and built lasting memories of their farm.   They know what “real” food tastes like, understand how to eat with the seasons, and know how to cook and prepare whole foods!  We’ve heard many stories about picky eaters who, after a visit to the farm, will now eat vegetables…but only vegetables from “their farm!”  Other members have told us they eat more vegetables and have seen positive health benefits as a result of eating out of a CSA box.  Yes, eating out of a CSA box requires time and cooking, but it also gives you an opportunity to learn new things about food, build culinary skills and gives you an opportunity to spend invaluable time cooking and eating with your family.

Farmer' Richard and Andrea with Captain Jack the dog!

     We value the connection we have with you through our partnership in CSA.  There are so many benefits beyond the actual box that come along with the CSA experience.  This is something special and unique that a supermarket or home delivery service will never be able to match