Salamander Springs Farm/Permaculture Organics

NEW POTATOES - our CSA members get the first harvest!  With losses from the spring flooding & frosts, our potatoes for market will be precious this year. “New potatoes” are soft skinned & tender, not yet “cured” for storage--we carefully “rob” them from the plants before all tubers are mature.   If you come early to market today you can pick your size--little babies up to full size new potatoes.  They are yummy so many ways, but a favorite is oven-roasted  potatoes or veggies (coat cubed potatoes or veggies with olive oil, rosemary, garlic, salt & pepper and spread on a cookie sheet to rost in oven for 45 minutes at 400°F).  If you still have leeks, try a gourmet creamy potato leek soup (we’ll have more leeks at the market, too).  See below about cooking with pearl onions.  

PEARL ONIONS are the little bitty, mostly sweet red ones--great sliced raw in salads or boiled whole with whole new potatoes, butter & salt, maybe some dill or other seasonings...YUM!

POTATO ONIONS - the first to be ready for harvest and storage.  A local heirloom also called “Multiplier Onions” in the Southeast; bulbs are divided and planted in the fall like garlic to multiply into several small and medium size bulbs.  We find them milder than our other storage onions and use them the same way.

ZUCCHINI and YELLOW SUMMER SQUASH:  including a really tasty type, “Patty-Pan” (shaped like a flying saucer).  Squash can be used so many ways.  See our quick Pan Grilled Summer Squash & Zucchini recipe below.  They are also great in roasted veggies, in casseroles or in a quick stir fry or fritatta.  Or marinate and put on the grill.  Sliced or grated raw squash is a wonderful addition to your salads.  Eat raw sliced for a vegetable tray with dip, or instead of carrots in cake.  Add sliced squash & tomatoes to rice when you cook it.
Zucchini & other summer squash store best dry & cool but not too cold. Wash just before use, water causes it to spoil more quickly.  A perforated bag is best so the squash still has air circulation.
 
EARLY & CHERRY TOMATOES - you can pick which you want if you get to market today early.  These are still the early cold-tolerant reds (and a few Sungold cherry) tomatoes.  Our favorite heirloom tomatoes should start in the next couple weeks.
Don’t refrigerate tomatoes! It will nullify tomato flavor and turn the flesh mealy.  Keep stem-side down covered with a cloth.  Use within a couple days to more than a week depending on ripeness.  To ripen further, leave a sunny windowsill (covered with a cloth). 

SUMMER VEGGIE MEDLEY - Again this week we divided up the early harvest based on the preferences in your survey.  You may find one of these in your box:
<BEETS - a mix of red, chioggia & golden beets - soo good for you and so sweet!  Beets can be enjoyed in a variety of fashions. Grilled, boiled, roasted, pickled, sliced or shredded raw are a just a few. They are wonderful as roasted veggies.  See below for how important beets are to your health.  Both the leafy greens and bulb are edible so eat the greens, too!  Concentrated beet juice can also make an all-natural food coloring.   We also make a fermented drink, beet kvass here at the farm (see Nourishing Traditions book recommended in last week's posting).
<BABY CARROTS are sweet and flavorful raw, with dip, or in salads. They are also very sweet in roasted veggies.  They can be steamed and make a great addition to stir fries, soups, and sautés.  Grated carrots are great in salads or baked goods like carrot cake and muffins.  See nutritional info below!  We remove the greens as they can draw moisture away from the root. Carrots will keep sealed in a plastic bag in the refrigerator for a month or more. They begin to go limp once exposed to air.
<BROCCOLI - considered to be one of the most nutritious vegetables you can eat (see info below).  In Kentucky, a fall planting for winter is usually the best time to get tender broccoli not made bitter by the heat, but this spring was more favorable to our small stand of crucifers.  Broccoli is tasty steamed or eaten raw on a vegetable tray. You can also eat the leaves; they sometimes are added to our stir fry mixes!  We love both in a frittata or quiche, sometimes topped with melted cheese.  For best flavor and nutritional value, use within a few days.  Do not keep in a sealed plastic bag; it needs some air circulation.  Wrap loosely with damp paper towels and refrigerate.  A perforated plastic bag works well.
<CUCUMBERS small “pickling” type, tender for salads.  These cucumbers do not have to be peeled!
<TURNIPS, “Gold Ball,” delicious & sweet roasted, stir-fried, or in soups (see last week’s roasted veggie recipe).  Use the greens, too--chopped in stir-fries, fritattas, soups, etc.  Any vegetable is best freshly harvested, but turnips will keep for several weeks in a loose plastic bag in the refrigerator vegetable crisper drawer;  Cut off the greens when you put in the fridge and use them within a week.  See nutritional and freezing info below.

GARLIC - we hope that last week’s posting convinced you that garlic should be part of your diet every day!  Most of our recipes posted on this blog include garlic.  Let us know how much you use so we can keep you supplied.   Store garlic out in a airy, dry place like a hanging basket in your kitchen or porch (but not in the sun).  A basket on the counter is better than in a cupboard or the refrigerator.  Over the next few weeks our freshly-harvested garlic will be curing for longer storage (outer skins will become papery dry).

STIR FRY MIX - another flavorful & nutritious mix of kale, chard, Pac Choy, mustard, field peas (shelled), amaranth, daikon and sweet potato leaves, micro-baby carrots & radish, onion tops!  Make a quick meal by stir-frying with onions & garlic, with just salt or tamari, or with seasonings like cumin, chili, or curry.  Add other chopped veggies, leftover meat, sunflower or pumpkin seeds.  In a cast iron skillet you can quickly turn your stir fry into a fritatta by whisking up a few eggs with a cup of milk adding bit of cornmeal and putting in the oven for about 20 minutes (about 400ºF).  ENJOY!

HEAD LETTUCE, loose leaf lettuce in late June need daily cool-downs in the heat--enjoy it while you can!  Great for sandwiches, chopped or shredded for salads, or  as “wilted” lettuce 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 cold bean or egg salads (see Quick Chicken/Egg/Bean salad recipe from May 21 posting).

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

FRESH BASIL -wonderful in salads and dressings, with tomatoes & cucumbers.  Use in stir-fries or frittatas or in the quick Pan Grilled Summer Squash/Zucchini recipe below.  Make a batch of pesto to freeze for a later day.  See our pesto recipe and information on medicinal and health benefits of basil in last week’s posting.

MINT adds a refreshing flavor to your dishes, smoothies or other summer drinks.  It is used fresh (chopped) in Mediterranean style salads like tabbouleh, cucumber/yogurt dip, in pasta dishes or in sauces for fish and meat.  It makes a nice seasoning for veggies like peas, green beans, and potatoes.   Make a mint tea by adding several fresh mint leaves to a cup of hot water.   Notice the flavor is so much better than store-bought mint teas!  Chill for a refreshing drink with ice on a hot afternoon.  Mint is a digestive aid and helps alleviate stomach troubles from indigestion to cramps.  See nutritional information below.  Snip off the ends of the stems and place in a glass of water on your kitchen counter or store in an airtight container in your fridge for up a week.   To dry for later use, hang upside down in a airy place out of direct sun. In few days, when the leaves have completely dried out, remove them from the stems and place into an airtight jar and store
in a cabinet with other dried herbs & teas.   

and last but not least....
FRESH BAKED BREAD & SPECIAL TREATS from Clementine’s Bakery!

See you at the market with your box..

We still have mulberries and goumi berries on the trees, as well as a few blueberries starting to come on.  You are welcome to come out and pick this week (for freezing or jam making?)--just give us a call and let us know when you would like to come.

P.S.  It was so fun to have many of you at our summer solstice party last Saturday!

*************NUTRITIONAL & PROCESSING INFORMATION!***************

SUMMER SQUASH & ZUCCHINI:  provide a rich source of Vitamin A and C, magnesium, fiber, folate, riboflavin, phosphorus, potassium and Vitamin B6, and are  high in manganese, a mineral which helps the body process fats, carbohydrates, & glucose and has been shown to reduce the risk of heart attack and stroke..  Squash contains negligible fat and no measurable cholesterol.  Together with its potassium content, magnesium is good for reducing high blood pressure. The vitamin C and beta-carotene levels in summer squash may also aid in preventing the oxidation of cholesterol. As cholesterol in its oxidized form builds up in the walls of blood vessels, such nutrients may reduce the development of atherosclerosis. The presence of the vitamin folate in yellow squash is required by our bodies to remove an unhealthy metabolic byproduct called homocysteine, which may contribute to heart attack and stroke risk.  Summer squash is particularly high in concentrations of beta carotene and lutein. Dietary lutein helps to prevent the onset of cataracts and macular degeneration, which often leads to blindness. A cup of summer squash provides about 135 micrograms of beta carotene and 2,400 micrograms of lutein.  Summer squashes are abundant in antioxidants that keep free radicals at bay. Its beta-carotene is a great protection from pollutants and chemicals that lead to cancer. Its Vitamin C helps prevent premature aging and cancer, inhibiting cell division.

BROCCOLI:  considered to be one of the most nutritious vegetables you can eat eat containing abundant vitamins A, C, folic acid, potassium, fiber and calcium.  Broccoli is also rich in glucoraphanin which can be processed by the human body into a of compound which helps it prevent cancers. It helps eliminate H. pylori from a human body which is known as a bacterium that triggers gastric cancer.  Broccoli is also rich in indole-3-carbinol, an extremely powerful antioxidant. Anti-carcinogen properties in broccoli also help hinder the development of prostate, cervical and breast cancer while also improving liver health!  Broccoli’s magnesium, calcium and potassium help the body maintain a healthier nervous system and regulate blood pressure.  Its huge amount of soluble fiber is proven to be effective in drawing out cholesterol from the body, and helps prevent digestive problems and constipation and maintain a healthier level of blood sugar.

TURNIPS: just one cup (cubed), has about 1/3 of your RDA of antioxidant Vitamin C (which supports tissue repair and immunity) and are a good source of most B Vitamins (including riboflavin, thiamin, niacin, folate and pantothenic acid); these support metabolism, nervous system function, liver support, and healthy skin and hair.  Turnips are a low-calorie, high-fiber serving of veggies--only 36 calories per cup of cubed turnips and 2.3 grams of fiber, which promotes digestive health and helps regulate cholesterol.  They also provide a good amount of bone-strengthening calcium and potassium from one cup also (beneficial for blood pressure and fluid balance).
To freeze: wash, peel and rough mottled skin off and cut into cubes. Blanch putting in boiling water for 1 1/2 minutes (use a colander), immediately drain and plunge into ice water (to stop them from cooking).  Spread on a towel and pat dry pack into labeled and dated freezer bags. 
When freezing any produce, always suck out as much air as possible (see previous postings), put containers in the coldest part of the freezer (that’s the bottom in a chest freezer) and spread out so they freeze quickly.

CARROTS:  A half-cup of chopped carrots contains only 27 calories, 6% of your daily potassium, 10% of your Vitamin K, and a whopping
200% Vitamin A in the form of beta-carotene--good for your eyes helping prevent macular degeneration.  Beta-carotene was actually named
after carrots.  The lutein and zeaxanthin in carrots can prevent cataracts.  Carrots are high in carotenoids, which can help prevent mouth, throat,
and lung cancer.  Recent Harvard University research suggests that eating five or more carrots a week can lower the risk of stroke.

TOMATOES are high in dietary fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese and the potent carotenoid antioxidant lycopene which has been extensively studied for its antioxidant and cancer-preventing properties. Lycopene becomes more concentrated in cooked and canned tomatoes.  Fresh tomatoes have been shown to help lower total cholesterol, LDL cholesterol, and triglycerides.
To freeze (up to a year):  Rinse and dry thoroughly, slice or cut in quarters.   Fill freezer bags of the size you’ll typically use, suck out as much air as possible, label and date.   No peeling or blanching is necessary (skins have good nutrient value, but if you don’t want to use, they easily slip off once thawed). 
At Salamander Springs Farm we do a lot of sun-dried tomatoes and other dried fruits, vegetables & herbs in our solar dryer each season.  We also can a lot of tomatoes for winter use.  If you want to do either of these this season, talk to us at the market.

BEETS: Potassium, magnesium, fiber, phosphorus, boron, iron; vitamins A, B & C; beta-carotene, beta-cyanine; folic acid are but a few of the many nutrients, vitamins and minerals in beets and beet greens. Beets are beneficial to pregnant women, as the vitamin B and iron promote new growth cells during pregnancy and replenish iron in the body.  They are a wonderful tonic for the liver and purifier for the blood, both which help prevent various forms of cancer. Beets contain betaine, a substance that is used in treatments of depression, and trytophan, which relaxes the mind. Beets have been used medicinally since the middle ages. They contain a high concentration of antioxidants and micro-nutrients like magnesium, potassium, Vitamin C and betaine.  The nutritional density of beets makes them a powerful ally in combating heart disease, helping lower blood pressure and protecting against the buildup of fatty deposits on the liver in people with documented liver ailments and disease.

FRESH MINT:  2 tablespoons of fresh chopped mint has only 5 calories and is a great source of Vitamin C and an array of essential minerals which helps prevent many illnesses, boosts the body’s ability to absorb iron, and promotes healthy skin, teeth, and gums.  Calcium in plant sources like mint is an alternate way to ensure that you consume enough of this nutrient for the health of your bones and teeth.  Mint is also a digestive aid and helps alleviate stomach troubles from indigestion to cramps.

***************************************RECIPES!***********************************

QUICK Pan Grilled Summer Squash & Zucchini!
    1 1/2 tsp olive oil
    2 medium yellow squash and/or zucchini, cut in 1 inch slices (on the diagonal is pretty)
    2 cloves garlic, minced, and 1/4 chopped onions
    Salt (1 tsp or to taste) & black pepper 
    1 tsp fresh basil, chopped
In a 12" skillet over medium-heat, saute the squash, zucchini, onions & garlic.  Stir frequently, for 6 to 8 minutes, or until the slices are nicely browned. Stir in the salt & pepper.  ENJOY!