Salamander Springs Farm/Permaculture Organics

FRESH GARLIC - this week's harvest!  Let us know how much you use so we can keep you supplied in garlic.  We use it almost every day in roasted veggies, stir fries, fritattas, soups, meat dishes, salad dressings, pesto, and more.   See recipes below.
Store garlic bulbs out in a airy, dry place like a hanging basket in your kitchen or porch.  A basket on the counter is better than in a cupboard or the refrigerator--especially important for this week’s garlic since it is still green and curing (drying for longer storage).
Why garlic should be part of your diet every day! The most widely known health benefit of garlic is in reducing high blood pressure and managing cholesterol levels.   Scientific research has also shown that garlic is effective in slowing the development of atherosclerosis (“hardening of the arteries”) and is powerful natural broad-spectrum antibiotic.  Harmful bacteria (antibiotic resistant "superbugs") in the body do not evolve resistance to the garlic as they do to pharmaceutical antibiotics.   “Aged garlic” (which basically means garlic that has been stored all winter and has started to brown and wither like a raisin) has been shown in many studies to have a powerful antioxidant effect--protecting the body against damaging free radicals.   Garlic’s renowned health benefits come from its allicin and diallyl sulphides.  Stronger flavored bulbs have more sulphur content and more potential medicinal value (which is why the CA “artichoke” and “elephant garlic” sold in the supermarket garlic are not that useful).  The health of the soil is imparted in the taste AND the health benefits for us.  Eat your garlic!

The SEASON’S FIRST HARVEST of SUMMER VEGGIES!  It’s a challenge to divide up the first few & precious fruits of our labor.  We spread the wealth as best we could based on the preferences in your survey.  You might find any combination of these in your box:  SWEET GREEN PEPPERS or CUCUMBERS (small “pickling” type, tender for salads) or CARROTS or ZUCCHINI or BABY Summer Squash or
OKRA or TOMATOES (an early variety, “Glacier” that lived up to its name this spring through torrential rains, hailstorms and frosts)!  

MULBERRIES & GOUMI BERRIES!   Eat ‘em fresh, make a cobbler (see recipe posted June 4); they make breakfast toppings, Kombucha flavorings, FRUIT SMOOTHIES or juice--see recipes at bottom.   Remove stems shortly before use, since it bruises the fruit.  Bruised fruit is fine (and sweeter) to eat, but after couple of days it will begin to turn to wine!   To make cobbler with mulberries we use less sugar (1/4 -1/2 cup) and leave the little stems on (you don’t even notice the extra fiber).  Goumi berries are tart fruits packed full of vitamin A, vitamin C, vitamin E, flavonoid phyto-nutrients and minerals and especially rich in many essential fatty acids.  See our previous postings on health benefits of fresh berries. 

Our CSA members are invited to come out early for the Summer Solstice Party this weekend to pick mulberries or goumi berries to make jam or freeze for the winter (see last week’s posting for tips on freezing). 

"KNOB” ONIONS - the sweet red ones are great raw in salads or sandwiches, the stronger flavored yellow ones for roasted veggies, stir-fries and other dishes.  These little onion bulbs still have some of the nutritious green scallion (leaf stalk).    Use all that is still tender when you chop it, which may not be area around the “neck” by the bulb.   In the next few weeks, the necks will “dry up” on our storage onions, and the scallions will die off.  Last we posted on the wonderful nutritional benefits of onions, the reason we use them almost every day.  See recipes below.

LEEKS are starting to mature.  They have similar health benefits as onions and make a sweet and pungent addition to any dish.   The upper and outer leaves are more fibrous, but what is tender enough to chop easily is great to use.  Chopped pieces of leeks give a wonderful flavor to roasted veggies, fish & meats, stir-fries, and are famous in potato leek soup.  See ROASTED VEGGIES recipe below.  

FRESH ROSEMARY - wonderful in Roasted Veggies too! 
& FRESH CHAMOMILE tasty and relaxing after-dinner or “sleepy-time” tea that many of you have purchased dried and packaged from us at the market.  It helps calm nerves and relax the body, relieve muscle cramps and indigestion.  The flower is the medicinal part so you can them off into a pot of water (this bunch will make a few cups), bring to a boil and let set and steep a few minutes.  Enjoy!

BIG BUNCH of tender KALE and RAINBOW CHARD   (1 pound bunches, may have more of one or the other, depending on your preferences).  See last week’s posting for nutritional benefits of these two wonderful greens.  KALE  & CHARD are both delicious stir-fried a couple minutes in olive oil with sauteed onions & garlic; stir in about 1/4 cup balsamic vinegar and some salt & pepper for a few minutes and you're done--savor the flavor!  If you like, melt a good local KY cheese on the top. Chop finely to eat raw in salads--see last week’s yummy Kale Salad recipe.  Both greens are good in quiches, frittatas, soups, or just steamed with a dash of lemon juice and butter.

PAC CHOY  (“Joi Choy”) a staple in many Asian dishes and a crunchy addition to a fresh salad, the stalks are also delicious dipped in hummus or pesto.  Pac Choy makes a tasty stir fry with onions, garlic and other veggies.  Use a wok if you have one, but a cast iron skillet works great too.  Asians stir-fry the garlic, onion & spices (and meat or tofu if you like) in the oil first.  Then stir-fry the greens & veggies briefly (less then a minute) so they’re still somewhat crunchy.  Serve over brown rice.  Experiment with ginger,  lemongrass, curry & Asian spices, too!  See nutritional info in last week’s posting.

HEAD LETTUCE these are tender loose leaf varieties that are great in sandwiches, chopped for salads, or “wilted” in stir-fries.  Wrap in paper towels & place in a loosely sealed plastic bag to store in the crisper drawer of your refrigerator. We use chopped lettuce in egg salad sandwiches (see Quick Chicken/Egg or Bean salad recipe from the May 21 posting).

LETTUCE MIX with edible flowers! For a week of fresh salads, store in a sealed bag (with as much air removed as possible). See previous postings for great homemade dressings.  We add other veggies like sweet peppers, cucumbers, nuts, sunflower or pumpkin seeds, sprouts and (boiled and chilled) eggs to make a “chef salad” meal.

FRESH BASIL  Wonderful in salads and dressings, with tomatoes & cucumbers or a batch of pesto.  We’ve posted our favorite pesto recipe below, as well as some surprising and important information on medicinal properties and health benefits of basil.

FRESH BAKED BREAD & SPECIAL TREATS from Clementine’s Bakery!

We’d love your feedback and questions--talk to us at the market, send us an email or post your comments/idea/recipes on the blog. What do you use and like the most...and how?

YOUR INVITED!  This Saturday June 22 is our annual Summer Solstice gathering at Salamander Springs Farm to celebrate the longest day of the year and the official beginning of the “dog days of summer.”  Give a call 859-893-3360 if you didn’t receive the invitation/directions.  Following the potluck at 6:30, Mitch Barrett will be playing his beautiful music and asks for donations of any size to help a friend fighting cancer.

If you'd like to see educational slides of farm practices (from Susana’s permaculture workshops) & photos of natural building (clay-straw & earthen floor) workshops at Salamander Springs Farm:  http://www.flickr.com/photos/28998021@N02/sets/

****************************************************************************************** SUMMER IS TIME FOR FRUIT SMOOTHIES!  

Use a mix of tart & sweet berries or use just one kind.  You can leave stems on when making juice for smoothies if you push the berries though a food mill (we use our food mill for processing tomatoes to can).  If you don’t have one, a colander also works, you’ll just need a big strong spoon or a rounded wooden club-like thing to push them through.  For the goumi berries, bringing them almost to a boil with about 1/2 cup of water helps the fruit separate from the more tart pit.   Sweeten the juice that you push through the mill to your taste with honey or sugar (mulberries need very little sweetening), and blend it with yogurt or milk (almond or soy milk also make delicious smoothies) and some ice.  YUM! 

We make KOMBUCHA at Salamander Springs Farm with many flavorings throughout the season; Goumi Berry kombucha has become one of our favorite drinks on a hot afternoon--now in a close 2nd place to our “Root Beer” kombucha (made from sassafras root).    If you would like a SCOBY to start your own kombucha, let us know.  Look up the Weston Price Foundation or Sally Fallon’s important “Nourishing Traditions” cookbook to learn more about the amazing benefits of fermented whole foods...a worthwhile investment for your health!
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ROASTED VEGGIES!  

We love roasted veggies at the farm--when coated with seasoned olive oil, the chunks of veggies retain sweetness & moisture inside while getting delightfully crunchy outside!   You can use almost any vegetable, cut in wedges or cubes (carrots, onions, leeks, zucchini, summer squash, potatoes, whole cloves of garlic, turnips...).
Mix several tablespoons of olive oil (depending on how many veggies you cut up) with fresh rosemary, minced garlic, salt & pepper.  Toss the veggies with the olive oil mix to coat them well and spread out on a cookie sheet or baking tray.  Bake in hottest part of oven at 425-450 degrees for 20 minutes. Turn the vegetables with a wooden spoon and bake for another 20 minutes or until the edges of the veggies become crunchy and browned.  Enjoy!

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GARLIC & BASIL PESTO!

Pack in a blender or food processor & finely chop (mince) together:  3/4 cup packed fresh basil leaves including the tender stems (most of your ziplock bag full) 2-3 cloves of garlic  1/4 cup chopped walnuts or pine nuts (you can lightly toast first), 2 sprigs of parsley, 1/3 Parmesan cheese (optional, other dry-type cheeses like Feta work, too), salt to taste.  Add 1/4 cup olive oil gradually while the food processor is running to make a thick paste.

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HEALTH & NUTRITION INFORMATION

BASIL A unique array of active constituents called flavonoids found in basil provide protection at the cellular level. Orientin and vicenin are two water-soluble flavonoids that have been of particular interest in basil, and in studies on human white blood cells; these components of basil protect cell structures as well as chromosomes from radiation and oxygen-based damage.?Basil has been shown to provide protection against unwanted bacterial growth. It’s anti-bacterial properties are associated with its volatile oils, which contain estragole, linalool, cineole, eugenol, sabinene, myrcene, and limonene. Lab studies show the effectiveness of basil in restricting growth of numerous bacteria, including : Listeria monocytogenes, Staphylococcus aureus, Escherichia coli O:157:H7, Yersinia enterocolitica, and Pseudomonas aeruginosa.?Essential oil of basil, obtained from its leaves, has demonstrated the ability to inhibit several species of pathogenic bacteria that have become resistant to commonly used antibiotic drugs.

In a July 2003 study published in the Journal of Microbiology Methods, essential oil of basil was even found to inhibit strains of bacteria from the genera Staphylococcus, Enterococcus and Pseudomonas, all of which are not only widespread, but now pose serious treatment difficulties because they have developed a high level of resistance to treatment with antibiotic drugs.(September 8, 2003)

Studies published in the February 2004 issue of Food Microbiology, have shown that washing produce in solution containing either basil or thyme essential oil at the very low concentration of just 1% resulted in dropping the number of Shigella, an infectious bacteria that triggers diarrhea and may cause significant intestinal damage, below the point at which it could be detected. While scientists use this research to try to develop natural food preservatives, it makes good sense to include basil and thyme in more of your recipes, particularly for foods that are not cooked such as salads. Adding fresh thyme and/or basil to your next vinaigrette will not only enhance the flavor of your fresh greens, but will help ensure that the fresh produce you consume is safe to eat. (March 25, 2004)

Anti-Inflammatory Effects: The eugenol component of basil's volatile oils has been the subject of extensive study, since this substance can block the activity of an enzyme in the body called cyclooxygenase (COX). Many non-steriodal over-the-counter anti-inflammatory medications (NSAIDS), including aspirin and ibuprofen, as well as the commonly used medicine acetaminophen, work by inhibiting this same enzyme. (In the case of acetaminophen, this effect is somewhat controversial, and probably occurs to a much lesser degree than is the case with aspirin and ibuprofen). This enzyme-inhibiting effect of the eugenol in basil qualifies basil as an "anti-inflammatory" food that can provide important healing benefits along with symptomatic relief for individuals with inflammatory health problems like rheumatoid arthritis or inflammatory bowel conditions.

Nutrients Essential for Cardiovascular Health: Basil is a very good source of vitamin A (through its concentration of carotenoids such as beta-carotene). Called "pro-vitamin A," since it can be converted into vitamin A, beta-carotene is a more powerful anti-oxidant than vitamin A and not only protects epithelial cells (the cells that form the lining of numerous body structures including the blood vessels) from free radical damage, but also helps prevent free radicals from oxidizing cholesterol in the blood stream. Only after it has been oxidized does cholesterol build up in blood vessel walls, initiating the development of atherosclerosis, whose end result can be a heart attack or stroke.  Free radical damage is a contributing factor in many other conditions as well, including asthma, osteoarthritis, and rheumatoid arthritis. The beta-carotene found in basil may help to lessen the progression of these conditions while protecting cells from further damage.?  Basil is also a good source of magnesium, which promotes cardiovascular health by prompting muscles and blood vessels to relax, thus improving blood flow,   (from the George Mateljan Foundation)