Hello Farm-ily!
*** no bread share this week! Our Friendly Bread baker, Lane, is taking his first vacation. Kudos to him. Well done Lane!
Well we have a respite from the heat! The crew worked short days Wednesday, Thursday and Friday due to the oppressive heat last week. We are grateful for the rain and slightly cooler temps! Yun-Yun (field manager) and Alex have been doing an excellent job of keeping crops watered and harvested, flipping beds to make way for Fall crops and general maintenance of our beds so they have the ability to shorten their days when needed. I've been freed up from the fields enough lately that I have put up some tomato sauce and salsa-see the photo above! Perhaps we should talk canning on the Farm-ily FB page this week, the true paste tomatoes are just starting to come in. I happily can heirlooms and the red, round slicers too.
We have been harvesting potatoes little by little over the past few weeks. The medium sized oblong-round red potato you see is called Asterix. It's a new variety for us. Please tell us how you like it! A golden potato we grow is the Yukon Gold. It's similar to the German Butterball which we also grow. They are both great for roasted and mashed potatoes and potato salad!
We harvested a bumper crop of spaghetti squash this week and will be passing it on to you.
Other winter squashes, like butternut and acorn are starchy but spaghetti squash is more vegetable than starch. It is more like the other low-calorie, low-carb veggies such as cauliflower or broccoli. It is very easy to prepare as it can be cooked in a variety of ways.
If you are unfamiliar with spaghetti squash, my favorite way to prepare it is to roast it. See recipe below for the week's recipe.
Check out a new recipe and give Spaghetti Squash your best shot.
Here are the top 10 health benefits spaghetti squash (according to TheWellnessUniverse.com)
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It is versatile
It can be baked, as I explained above, boiled, steamed, or even microwaved. It is a very popular pasta-substitute because of its ribbon-like strands that look like spaghetti and hold up very nicely with sauces while providing a low-calorie and low-carb pasta option.
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It is a nutrient-dense food; meaning it is low in calories but high in nutrition
This makes it an excellent weight-loss food. The fiber content helps you feel satisfied and full while the low-carb and calorie count fit nicely with a healthy weight-loss plan. Be mindful of the sauce you choose to top it with. A healthy tomato-based sauce, meat sauce, or even extra virgin olive oil and Parmesan cheese are delicious and healthy.
Its fiber content alone, has numerous benefits including:
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Aids in digestion
It does so by adding bulk to stools; promoting regularity, and alleviating constipation.
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Binds to cancer-causing toxins in the colon
Which protects against and treats cancer, diverticulitis, ulcers, hemorrhoids, GERD, and IBD.
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Fiber and polysaccharide content
It has been proven to reduce triglycerides, LDL, and total cholesterol levels while triggering an increase in the “good” HDL cholesterol; resulting in improved heart health.
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Healthier blood sugar levels
The fiber content along with its low-glycemic index and polysaccharides can prevent blood sugar from rising after eating and helps manage healthy blood sugar levels.
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Prevents Osteoporosis
It contains several minerals including manganese, calcium, phosphorus, potassium and zinc that support healthy bones and prevents osteoporosis.
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Prevents birth defects
It is rich in several B vitamins including niacin, riboflavin, folate, and thiamine; which are important for the formation and development of new cells. In the case of folate, it may help prevent birth defects.
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Reduces high blood pressure
Its potassium content helps maintain muscle and nerve function and helps reduce high blood pressure.
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Beneficial for our skin and eyes
Its vitamin A and beta carotene content help maintain the integrity of skin and mucous membranes and are important for healthy eyesight, as well.
Spaghetti squash seeds are also an excellent source of dietary fiber and mono-unsaturated fatty acids, protein, minerals and health-benefiting vitamins. You can dry and roast them just as you would pumpkin seeds for a nutritious snack.
My bonus benefit is that it is delicious!
It's been a tough summer with heat and humidity. Humid weather promotes fungal diseases like blights and wilts and rots and that's what we have here. Fungus among-us. Hey it's Maryland in August and we're doing the best we can. You're here with us because you'd rather eat food that may be a little ugly or a little small or misshapen rather than it being bathed in toxic pesticides, fungicides, chemical fertilizers etc. That said we do use organically approved sprays when we feel it is necessary. But the difference between Certified Organic approved sprays and commercial/chemical sprays are a world apart. What we use is so much safer both for the consumer and the environment. It is also very expensive compared to commercial, conventional products which is one more reason we spray only when we believe it is absolutely necessary.
We have seeded spinach, radishes, carrots and turnips for fall. The greens will be more prevalent as we get into September. The delicata and butternut winter squash are coming along nicely too.
Cheese share: Horseradish
Fruit share: cantaloupe or peaches...surprise!
Recipe of the week:
Roasted Spaghetti Squash
Cut the squash in half lengthwise and scoop out the seeds with a spoon.
drizzle each half with olive or avocado oil and season with sea salt and black pepper.
put cut side down on a baking sheet lined with parchment paper or foil and roast at 400 for 40-50 minutes or until tender.
Scrape the spaghetti-like strands out with a fork and top with tomato or meat sauce.
I like to bake it again with sauce and cheese on top enough for the cheese to melt.
Enjoy your week, eat well!
