Eight Mile Creek FarmWeek of November 10, 2019
Kale is a Superfood
Kale is loaded with many beneficial nutrients. One cup of raw kale contains 206% of your daily recommended value for vitamin A, 684% of the vitamin K, 134% vitamin C, 26% manganese, 9% vitamin B6. Kale also has a significant amount of antioxidants such as quercetin and kaempferol. These substances have powerful heart protective, blood pressure lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effects. Wow!! Kale also has bile acid seqestrants, which can lower cholesterol levels. Kale has substances in it, such as sulforaphane, and indole-3-carbinol, which have been shown to help fight the formation of cancer at the cellular level. Kale also has many benefits for vision, such as a very high amount of vitamin A, lutein and zeaxanthin, which help prevent macular degeneration. And, kale gets sweeter as the weather turns colder! Kale has a sort of botanical antifreeze; it reacts to cold conditions by turning its starches into sugars to prevent the water in its cells from freezing!
Produce from the Farm This Week
Siberian Kale, Toscano Kale, Leeks, Carrots, Parsley, Napa Cabbage, Spaghetti Squash, Arugula
Snow-kissed kale on EMCF
Braised Carrots and Leeks
3 medium leeks, white and pale green parts only, dark green parts reserved for later use to make vegetable stock
3 Tbsp butter
1 bunch carrots, cut diagonally into 1 1/4 inch pieces
1 1/4 cups water
1/2 cup red wine vinegar
Halve leeks lengthwise then cut crosswise into 1 inch pieces and wash. Saute leeks in butter with 1 tsp salt and 1/2 tsp pepper in a heavy skillet over medium high heat until softened, 5 to 6 minutes. Stir in carrots, water, and vinegar. Cook, covered, over medium high heat until carrots are tender, 20 to 25 minutes. Boil, uncovered, until liquid has evaporated, 3 to 5 minutes.
From epicurious.com
Napa Cabbage Salad with Lemon Pistachio Vinaigrette
2 tsp lemon zest
2 Tbsp lemon juice
2 Tbsp pistachio oil, or hazelnut, olive, or walnut oil
8 to 9 cups thinly sliced napa cabbage
1/4 to 1/2 cup chopped fresh parsley
1 tsp basil, dried
1/4 tsp sea salt
1/4 tsp freshly ground pepper
4 Tbsp chopped pistachios
In a small bowl, whisk together lemon zest and lemon juice. Slowly drizzle in the oil, whisking constantly, until the dressing is mixed well. In a large bowl, toss together the sliced napa cabbage, parsley and basil. Mix in the dressing, salt and pepper. Gently toss until dressing mixed through. Top with chopped pistachios.
Adapted from allrecipes.com
If you truly get in touch with a piece of carrot, you get in touch with the soil, the rain, the sunshine. You get in touch with Mother Earth and eating in such a way, you feel in touch with true life, your roots, and that is meditation. If we chew every morsel of our food in that way we become grateful and when you are grateful, you are happy – Thich Nhat Hanh
Interesting information. I never realized all the benefits that kale offers, especially when it is organic!