What a glorious week. It has been a nice change to not need a sweatshirt or jacket out in the field. The greenhouse is quickly filling up, as we've officially seeded a whole bunch of spring crops. We transplanted broccoli out into the field the other day and have some extra broccoli plants if anyone is interested - $5/pack for a tray of 6 plants. Reply to this email and we'll send you some! We had a major carrot harvest last week, bringing in almost 500 lbs! Next week we'll do one more "all hands on deck" harvest to get the remaining carrots out of the ground.
We've officially broken ground on a new garden this year which has been primed with grazing animals and cover crops the last few seasons. We are super excited to plant a whole bunch of potatoes, onions, corn and more for you. Speaking of corn, next week we'll be sending popcorn that we harvested last fall. While growing, it looks like any other corn, but once harvested we let it dry on the cob, then remove all the kernels for popping. Cook on the stove top with a few tablespoons of oil. Put the lid on (preferably one you can see through) and shake the pot continuously until the sound of popping commences. Add some butter and salt, turn on your favorite movie, and enjoy a quick and nutritious, farm fresh snack. See a more detailed stove top popcorn recipe here.
What's in the veggie box:
- Broccoli plant starts - 6 plants, $5
- Beef Bone Broth - from the farm, $15/quart (available to swap if you have a meat share)
- Beef Tallow - from the farm, $8.50/pint (available to swap if you have a meat share)
- Rendered Leaf Lard - from the farm, $8.50/pint (available to swap if you have a meat share)
This Asian green may not always be the first that comes to mind when considering greens for a meal. Yet, it is an incredibly tasty, easy to prepare, and a nutrient-dense food. Bok Choy offers a large amount of vitamin A, C, K, and B6 with only 13 calories per serving. But what is nutrient density anyway, and why is it important? Nutrient-dense foods are foods that have a large amount of vitamins and minerals with relatively low amounts of calories. This is in contrast to calorie-dense foods that have a large number of calories compared to the amount of other nutrients it contains. Compare bok choy and oreos. Three oreo cookies are 160 calories, and the largest amount of vitamins and minerals it has is about 6% of your daily folate needs, and 7% of your daily manganese needs. Now compare that to bok choy. To get 160 calories of bok choy, you would need to eat 1.5 heads (that’s a lot more food!). With 1.5 heads of bok choy you also get about 50% of your fiber needs, 122% of your B6 needs, 200% of your folate needs, 700% of the vitamin K you need, and close to 1000 % of your vitamin A and vitamin C needs. And you’ll feel much more full! All (real) foods fit, but if you’re looking to get the greatest amount of vitamins without unwanted calories, aim for nutrient-dense foods.
**Use the code CANEYFORK2021 to receive $25 off your treatment at HaLé Integrative Health
Recipes
Honey Soy Tofu Bok Choy Stir Fry
