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Medium Share Boxes

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Fresh Garlic

Fresh garlic is a lovely springtime gourmet treat! Fresh garlic heads are full of life and moisture, when freshly dug out from the ground in which they sprouted and grew. In other parts of the world fresh garlic is revered, especially In France, where it is called ail frais (fresh garlic) or ail nouveau (new garlic). Although the girth of these fresh heads of garlic is comparable to that of dried, they are in fact immature and the cloves themselves are pretty small, so the idea is to use the whole thing, à la nose-to-tail eating, see below for ideas.

Cleaning/Preparation The stalk part at the top can be sliced off and used as you would a section of leek, sautéed with other vegetables, or in a soup. Break open the thick ribbed skin that encloses the cloves and that part can be sliced thinly and used as you would an onion. Those two parts can be kept in an airtight container in the fridge for a few days before using, or minced and frozen. Next, it is time to separate the cloves from one another: they are sheathed in a fleshy, waxy membrane, which I tear open to free the actual cloves, smooth-skinned and satiny, the tiniest ones no bigger than your smallest fingernails. Keep the cloves in a jar with a lid in the fridge door, ready to be used over the next few days. Cut them into translucent slices with a knife or mandoline and either fry them until golden in a little oil, to be set aside and added back into the finished dish, or use them raw in salads. As for the membranes the cover the actual cloves; turn them into a rather delicious cream of garlic. To do this, bring a cup of water to a simmer in a small pan, throw in the membranes, and drain them as soon as the water comes back to a simmer. I let the membranes cool and drain for an hour or so, then process them with half their weight in good olive oil (i.e. I weigh the amount of drained garlic membranes, divide that weight by two, and measure that weight in olive oil), and salt to taste.

Storage If you want to use the garlic fresh, cut off all but the last 6-8 inches of stalk and store the heads heads in the fridge, where they will keep for several weeks. To cure the garlic yourself keep the entire stem/leaves on the plant. Brush as much dirt as you can from the bottom of your cloves. Bunch your garlic together with a twist-tie around the middle and hang it in a cool dry place (such as a pantry or anywhere out of direct sunlight). Once the outer skin is papery and the stem/leaves have lost all their color and moisture (about 3-4 weeks), you can cut the stem/leaves off and trim the root ends. Your cured garlic will keep for several months.

Herbs and Other Ingredients with an Affinity for Fresh Garlic Artichokes Snow peas Carrots Olive oil Butter Simple Preparation Wrap in tinfoil or place in a baking dish with a tightly fitted lid. Douse with olive oil and sprinkle with sea salt. Bake at 350 for 35-40 minutes until lightly browned and soft. Squeeze cloves our or puree the whole head with a little more olive oil until spreadable.

Recipes Spaghetti with Fresh Garlic Fresh Garlic Aioli Fresh Garlic Spread Maple Vinaigrette

Nutritional Value Calorie for calorie, garlic is incredibly nutritious. A 1 ounce serving of garlic contains the following: Manganese: 23% of the RDA Vitamin B6: 17% of the RDA Vitamin C: 15% of the RDA Selenium: 6% of the RDA Garlic also contains a decent amount of calcium, copper, potassium, phosphorus, iron and vitamin B1. Garlic is known to boost the function of the immune system. One large, 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo. The average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group. History/Origin Garlic is one of the oldest known horticultural crops. Evidence from historical records suggests that garlic has been cultivated for at least 5000 years. Garlic is believed to be originally native to Central Asia, where grows wild. Many plants referred to as “wild garlic” worldwide are members of the Allium family (leeks, onions, shallots, chives) but are not in fact true garlic or Allium Sativum. All cultivated garlic comes from two subspecies A. sativum var. ophioscorodon and A. sativum var. sativum. A. sativum var. ophioscorodon often referred to simply as ophioscorodon are the hard-neck garlics. They are generally grown in cooler northern climates and typically produce fewer but larger cloves. They also produce garlic scapes or flower heads. These are generally cut off before they open and eaten. This allows the garlic to put energy into the bulb rather than flowering. A. sativum var. sativum are the soft-neck garlic types. They do better in hotter climates farther south than hard-neck garlic does. They’re also favored for braiding and their ability to keep extremely well in storage.

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Celeriac (Celery Root)

Celeriac may appear to be just a weird looking knobbly root, but celery root has inner beauty. The flesh, crispy when raw, silky smooth when cooked, has a delicate taste which suggests the flavors of celery and parsley with a slight nuttiness. Cleaning/Preparation Scrub celeriac well under running water to get the dirt out of the roots. Using a small sharp knife, cut away the peel. Carefully cut the root into large slices, then chop into cubes or sticks.

Storage Store celeriac in a plastic bag in the fridge where it will keep for several weeks. Herbs and Other Ingredients with an Affinity for Celeriac Rosemary Garlic Leeks Cream Parmesan Butter

Simple Preparation Celery Root Salad

Recipes Gruyere, Celery Root and Potato Gratin Creamy Vegan Celery Root Celery Remoulade

Nutritional Value Celeriac is high in fiber, potassium, magnesium and vitamin B6. This root is also used in traditional Chinese medicine to reduce high blood pressure, and recent studies suggest the presence of certain phytochemicals called phthalides are responsible for this benefit. History/Origin Celery root is derived from wild celery, which has a small, edible root and has been used in Europe since ancient times (it is mentioned in Homer's Odyssey as selinon). It is unclear when celery root was first cultivated but there are references to it dating back to the seventeenth century. Today celery root is not widely eaten outside of Europe. It is popular in France (where it is used in the classic dish céleri rémoulade, matchsticks of celery in a flavored        mayonnaise) and in Italy.

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Rutabaga

Rutabagas are delicious! They are the roots of a hardy biennial plant. The flesh of a Rutabaga is yellow, its texture firm and fine-grained. When cooked, the flavor is sometimes described as sweet, yet savory; like a richly flavored golden potato.

Cleaning/Preparation Peel rutabagas before using. Cut into rounds, then cut into French fry shape (for rutabaga fries) or cubes (for soup and stews).

Storage You can store rutabagas in your fridge for up to 2 months. Herbs and Other Ingredients with an Affinity for Rutabagas Rosemary Paprika Nutmeg Cinnamon Black pepper Brown sugar Maple syrup Garlic Leek Potatoes Parsnips Carrots Apple Pear Simple Preparation Peel a rutabaga then cut into rounds. Slice each round into French fry shaped pieces. Toss with olive oil, coconut oil or ghee. Roast at 375 for 30=40 minutes. Sprinkle with sea salt and serve.

Recipes Garlic and Rutabaga Mashed Potatoes Rutabaga Puree with Cardamom and Thyme Potato and Rutabaga Gratin Roasted Root Vegetables

Nutritional Value Rutabagas are considered a healthy alternative to potatoes, as they don’t have as many “empty” carbohydrates and they provide a wide range of minerals, vitamins and organic compounds that are beneficial for human health. Rutabagas contain a diverse range of nutrients including high levels of manganese, potassium, phosphorous, magnesium, calcium, iron and zinc, as well as vitamins like C, E, K and members of the B-family.

History/Origin IRutabaga’s actual origins are still somewhat in question, but most people believe that it is native to Scandinavia and Russia. It was introduced widely in England in the 19th century, but there was an evidence of rutabagas being harvested in North America in the early 19th century as well, suggesting possible Scandinavian origins that grew in Canada and then spread throughout the continent.

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Parsnips

Parsnips are a delicious fall treat, the more it frosts the sweeter they get! We like them in both sweet and savory dishes. There is a wonderful parsnip cupcake recipe below as well as some easy savory dishes, The parsnip is a root vegetable closely related to carrots, fennel and parsley. It’s also a biennial plant usually grown as an annual. 

Cleaning/Preparation We usually peel the skin off of parsnips, but you can also eat it skin and all, after scrubbing it well. Cut into coins or matchsticks depending on how you want to prepare it.

Storage Store parsnips in a plastic bag in the fridge where they will keep for up to a month! Herbs and Other Ingredients with an Affinity for Parsnips Dill Parsley Thyme Sage Tarragon Butter Nutmeg Brown sugar Maple syrup Apples Carrots Garlic Lemon juice Pepper (especially white)

Simple Preparation Peel a pound of parsnips, then cut into French fry shaped pieces. Toss with olive oil or ghee and roast until browned and tender, about 30 minutes.

Recipes Cream of Parsnip Soup with Ginger Creamy Potato Parsnip Puree Roasted Root Vegetables Cardamom Parsnip Cupcakes with Cream Cheese Frosting

Nutritional Value Parsnips contain high levels of potassium, manganese, magnesium, phosphorous, zinc, and iron, in addition to an impressive range of vitamins, including vitamin B, vitamin C, vitamin E, and vitamin K, as well as high levels of fiber and some protein.

History/Origin Although history shows that parsnips have been around for at least 2,000 years, wild parsnips are inedible. It was only through continuous cultivation that made the parsnip we know today taste sweet and aromatic. Parsnips held some esteem in ancient times and are described the way carrots are described. In Europe, this root crop served not just as a staple food especially during Lent, but also as sweeteners to bread, cakes and jams before sugar was invented. Believed to have originated from the Mediterranean, parsnips were also valued medicinally. Parsnip roots were used to treat stomach aches and toothaches. They were also used as animal fodder in the 16th century. 

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Winter Squash

Winter squash is a delicious seasonal treat. While they are usually ready to harvest in early September, they have to be cured for several weeks before they are sweet and ready to eat. We grew 4 varieties this year; spaghetti, red kuri, kabocha and delicata. We grew about 10 times as much delicata as last year, as we realized it’s the easiest to prepare and eat and everybody (including children) seems to love it. Did you know that much of the pumpkin pie we eat is actually made from squash. The best commercially canned "pumpkin" is not pumpkin but Delicious, Boston Marrow, or similar squash. The flesh of these varieties of squash is much richer and more nutritious than that of pumpkin.  

Cleaning/Preparation Wash and then dry your squash before cutting up. You can eat the skin of delicata squash and red kuri because they are so tender, but not really any of the other squashes. Cut in half and scoop out seeds. If you are going to peel your squash before cooking it, it’s best to cut it into chunks before peeling.

Storage Store winter squash in a cool dry place like a cupboard, where it will keep for up to 2 months. If you want to extend the longevity of your squash, clean any mud off of them, then wipe them down with a damp cloth dipped in a light bleach solution. Wipe dry before storing in a cool dark spot.

Herbs and Other Ingredients with an Affinity for Winter Squash Rosemary Sage Parsley Fennel Leeks Kale Butter Ghee Chicken broth Cumin Simple Preparation Cut a winter squash in half (if delicata) or into large chunks (if large squash). Scoop out seeds, then place on a steamer and steam until tender, about 30-35 minutes. Top with pasture butter and sea salt, serve warm.

Recipes Baked Winter Squash Curried Winter Squash Soup Roasted Spaghetti Squash with Herbs and Toasted Hazelnuts Kale Salad with Roasted Squash Red Kuri Squash Muffins

Nutritional Value Winter squash contains many vital polyphenolic antioxidants and vitamins. Like other Cucurbitaceae members, winter squash is low in calories but is a rich source of dietary fiber and phytonutrients. It has more vitamin-A than that of in pumpkin. At 10,630 IU per 100 g, it has the highest level of vitamin-A of almost any plant. History/Origin All three species of squashes and pumpkins are native to the Western Hemisphere. C. Maxima, represented now by such varieties as Hubbard, Delicious, Marblehead, Boston Marrow, and Turks Turban, apparently originated in northern Argentina near the Andes, or in certain Andean valleys. At the time of the Spanish conquest it was found growing in such areas and has never since been found elsewhere except as evidently carried by humans. Unlike maize and tomatoes, this species had not been carried into Central or North America or even northern South America at the time of discovery of the New World. It was unknown to the Old World until the 16th century and the oldest known definite record of it is dated 1591. C. Moschata, represented by such varieties as Cushaw and Winter Crookneck Squashes, and Japanese Pie and Large Cheese Pumpkins, is a long-vining plant native to Mexico and Central America. This species and C. pepo apparently originated in the same general area, Mexico and Central America. Both are important food plants of the natives, ranking next to maize and beans. The flowers and the mature seeds, as well as the flesh of the fruit, are eaten in some areas.

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Rosemary

Rosmarinus officinalis, commonly known a rosemary is a woody, perennial herb with fragrant, evergreen, needle-like leaves and white, pink, purple, or blue flowers, native to the Mediterranean region. It is a member of the mint family Lamiaceae, which includes many other herbs.

Cleaning/Preparation Pull the leaves off carefully, then discard the stem. Line up the leaves as best as possible then starting the short way on the leaves, finely chop them.

Storage Store whole rosemary sprigs in a plastic bag in the fridge where they will keep for 7-10 days. Once taken off the stem, use the leaves promptly.

Herbs and Other Ingredients with an Affinity for Rosemary Potatoes Fennel Corn Winter squash Pumpkins Onions Garlic Escarole Butter/Ghee Cream Cheese Chicken

Simple Preparation Use in almost any kind of soup or stew. Rosemary tastes especially good with chicken!

Recipes Crisp Rosemary and Garlic Flatbread Baked Red Kuri Chips Cabbage, Leek and White Bean Soup with Sausage

Nutritional Value Rosemary contains substances that are useful for stimulating the immune system, increasing circulation, and improving digestion. Rosemary also contains anti-inflammatory compounds that may make it useful for reducing the severity of asthma attacks. In addition, rosemary has been shown to increase the blood flow to the head and brain, improving concentration. History/Origin Legend abounds around this lovely perennial known as the "herb of remembrance." It is said that rosemary will grow particularly well in gardens tended by strong-willed women. Young brides traditionally carried a sprig of rosemary in their wreaths or wedding bouquets. The young couple may even have been brought together with the magic of a touch of rosemary, as in the refrain of an old ballad: "Young men and maids do ready stand/With sweet rosemary in their hands."Greek scholars wore a bit of the pungent herb in their hair when engaged in study as an aid to increase concentration. The fragrant herb was exchanged between friends as a symbol of loyalty, and tossed onto the graves of departed loved ones. Gypsy travelers sought rosemary for its use as a rinse for highlighting dark hair, or as a rejuvenating face wash. In the fourteenth century, Queen Isabella of Hungary used an alcohol extract of the flowering herb to treat gout. In ancient Egypt the herb was buried with the pharaohs. Rosemary was believed to have magical powers to banish evil spirits. It was burned in sick rooms as a disinfectant and was used to ward off the plague.

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Escarole

Escarole has broad, slightly curly, pale green leaves with a nutty, bitter taste similar to that of curly endive only with a less bitter bite. The fleshy, dark, outer leaves are more bitter in flavor than the lighter, inner leaves. Cooking will somewhat mellow the bitter flavor of Escarole. Escarole has a crunchy, crisp texture and holds its shape well even when cooked. Cleaning/Preparation Fill the sink or a large bowl with cold water and swish the escarole. Cut 1 inch off of the bottom of the escarole then break the head apart. Cut into thin strips then wash and spin dry. 

Storage Store in a plastic bag in the fridge for up to a week. Herbs and Other Ingredients with an Affinity for Escarole Rosemary Parsley Corriander Red pepper flakes Garlic Onions Leeks White beans Walnuts Apples Bacon Parmesan Olive oil Ghee Butter

Simple Preparation Sautéed Escarole

Recipes Escarole with Prosciutto and Lemon Escarole and Leek Pizza with Proscutto, Pine Nuts and Smoked Mozzarella Lentil, Roasted Tomato and Escarole Soup Escarole Salad with Apples and Pecans Nutritional Value Like romaine, leaf lettuce and other dark green, leafy lettuces, escarole is a powerhouse of nutrition. Each 1-cup serving of escarole is rich in dietary fiber, vitamins, minerals and antioxidant compounds. Together, these nutrients can help decrease the risk of developing a number of serious medical problems. To get the maximum health benefits, the Centers for Disease Control and Prevention advises eating dark, leafy green vegetables, such as escarole, regularly.

History/Origin Native to the East Indies, endive and escarole were introduced into Egypt and Greece at a very early period and references to them appear in early history accounts. Escarole is a member of the leafy chicory family, widely cultivated in England from at least the 1500's and is a popular green in Sicilian cuisine.

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Watermelon

Cleaning/Preparation Cut watermelon in half through the center. Turn cut side up, then cut away the rind. Slice into slabs, then cut each slab into slices. Then you can cube it if desired Storage Store on the counter until ripe, then store in the fridge until ready to eat. Herbs and Other Ingredients with an Affinity for Watermelon Basil Lime Honey

Simple Preparation -Slice watermelon into rounds, then slice into quarters. Sprinkle with lime juice and eat. -Cut watermelon rind off then cut into cubes. Add to a blender and blend until liquid. Serve chilled.

Recipe Watermelon and Tomato Salad with Feta and Toasted Almonds Frozen Watermelon, Lime and Tequila Cocktail Pickled Watermelon Rind Nutritional Value Watermelon soothes sore muscles. According to a new study in the Journal of Agricultural Food and Chemistry, drinking watermelon juice before a hard workout helped reduce athletes' heart rate and next-day muscle soreness. That's because watermelon is rich in an amino acid called L-citrulline, which the body converts to L-arginine, an essential amino acid that helps relax blood vessels and improve circulation. It helps heart health. Postmenopausal women experienced improved cardiovascular health after six weeks of taking commercially available watermelon extract supplements containing citrulline and arginine, according to a study published earlier this year by Florida State University physiologist Arturo Figueroa.It could even be a natural Viagra. Improved circulation can benefit more than just the heart, as at least one watermelon researcher has pointed out. But you'd probably have to eat an awful lot to achieve the desired effect--and eating too much could cause unfortunate side effects, since watermelon has long had a reputation as a natural diuretic. And it's rich in vitamins and minerals, but low in calories. Given its name, you might assume the fruit has little nutritional value—and it is more than 90 percent water. But a 10-ounce wedge of watermelon packs in about one-third of the recommended daily value of vitamins A and C, as well as a modest amount of potassium (9 percent of the daily value). History/Origin Watermelon is thought to have originated in the Kalahari Desert of Africa. The first recorded watermelon harvest occurred nearly 5,000 years ago in Egypt and is depicted in Egyptian hieroglyphics on walls of their ancient buildings. Watermelons were often placed in the burial tombs of kings to nourish them in the afterlife. From there, watermelons spread throughout countries along the Mediterranean Sea by way of merchant ships. By the 10th century, watermelon found its way to China, which is now the world's number one producer of watermelons. The 13th century found watermelon spread through the rest of Europe via the Moors. Southern food historian, John Egerton, believes watermelon made its way to the United States with African slaves as he states in his book, "Southern Food."

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Melon

Here on the farm we grow 4 kinds of melon. Galia (a honeydew, cantaloupe cross), charentais (a French melon), honeydew and cantaloupe. We are able to pick our melons when they are vine ripe, for an out of this world flavor. Creamy, juicy and full of flavor, we hope you enjoy them!

Cleaning/Preparation Cut the melon in half through the middle, then scoop out the seeds. Cut each half into slices, then take the skin off.

Storage Store melons on the counter until ripe. You can tell melons are ripe when they feel a little soft. Then store in fridge for up to a week. Herbs and Other Ingredients with an Affinity for Melon Basil Tarragon Lime Honey Feta

Simple Preparation Slice up melon and serve with a sprinkle of finely chopped basil and a squirt of lime juice.

Recipes Melon and Yogurt Smoothie Melon Carpaccio with Lime

Nutritional Value Eating melon provides a range of antioxidants, phytonutrients, and electrolytes which have been shown to have multiple health benefits. Amongst other nutrients, melon contains two special, protective phytonutrients: carotenoids and cucurbitacins. These are two types of powerful antioxidants that have been linked with the prevention of diseases including cancer, cardiovascular and neurodegenerative disorders. They help to stop free radical damage within the body and to slow the aging process. Vitamin A, found in high levels in melon, is an antioxidant known for promoting healthy vision and skin, boosting immunity, and reducing inflammation. Together with antioxidant vitamin C, which is also present in melon in high amounts, these vitamins are essential for maintaining healthy mucus membranes, cellular health, and warding off DNA damage that can lead to disease. Melon seeds, although they are usually discarded and only the orange flesh is eaten, provide important omega-3 fatty acids and are in fact edible.

History/Origin Melons originated in Africa and southwest Asia, but they gradually began to appear in Europe toward the end of the Roman Empire. Melons were among the earliest plants to be domesticated in both the Old and New Worlds. Early European settlers in the New World are recorded as growing honeydew and casaba melons as early as the 1600s. A number of Native American tribes in New Mexico, including Acoma, Cochiti, Isleta, Navajo, Santo Domingo and San Felipe, maintain a tradition of growing their own characteristic melon cultivars, derived from melons originally introduced by the Spanish.

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Potatoes

Farm fresh potatoes are a real treat, especially new potatoes! Grocery stores claim to sell new potatoes but they are usually just selling the small potatoes that get culled out when you sort potatoes for size. You can tell potatoes are new by their slightly shabby looking skin which peels off easily as the skins aren’t set yet.

Cleaning/Preparation Wash well under running water, you can scrub them with a brush if you have one. You can peel the skins off or leave them on.

Storage Store new potatoes in a paper bag in the fridge where they will keep for up to a week. Storage potatoes, which have been cured, like to be stored in a cool dark space like a cupboard. If exposed to light, potatoes will turn green and become inedible. Herbs and Other Ingredients with an Affinity for Potatoes Thyme Rosmary Cilantro Parsley Tarragon Leeks Onions Garlic Fennel Butter Ghee Coconut oil Cheese of all sorts Cream Simple Preparation -Cut potatoes into cubes, then cover with water by 2 inches and boil until tender about 15-20 minutes. Drain water out then add a good amount of butter, some sea salt and a splash of water or milk. Mash and serve. -Cut potatoes into small cubes, then rinse under cold water. Pat dry with a towel, then add to a greased cookie sheet. Bake at 400, turning every 15 minutes until nicely browned. Sprinkle with sea salt then serve.

Recipes Crispy Oven Roasted Potatoes Garlic Mashed Potatoes Potato and Fennel Gratin Potato Leek Soup Criques de Gramat, Potato Cakes from France’s Lot Valley

Nutritional Value Potatoes are one of the most common and important food sources on the planet and they contain a wealth of health benefits that make them a staple dietary item for much of the world’s population. These health benefits include their ability to improve digestion, reduce cholesterol levels, boost heart health, protect from polyps, prevent cancer, manage diabetes, strengthen the immune system, reduce signs of aging, protect the skin, increase circulation, reduce blood pressure, maintain fluid balance, reduce insomnia and boost eye health.

History/Origin The Inca Indians in Peru were the first to cultivate potatoes around 8,000 BC to 5,000 B.C. In 1536 Spanish Conquistadors conquered Peru, discovered the flavors of the potato, and carried them to Europe. Before the end of the sixteenth century, families of Basque sailors began to cultivate potatoes along the Biscay coast of northern Spain. Sir Walter Raleigh introduced potatoes to Ireland in 1589 on 40,000 acres of land near Cork. It took nearly four decades for the potato to spread to the rest of Europe. Eventually, agriculturalists in Europe found potatoes easier to grow and cultivate than other staple crops, such as wheat and oats. In the 1840s a major outbreak of potato blight, a plant disease, swept through Europe, wiping out the potato crop in many countries. The Irish working class lived largely on potatoes and when the blight reached Ireland, their main staple food disappeared. This famine left many poverty-stricken families with no choice but to struggle to survive or emigrate out of Ireland. Over the course of the famine, almost one million people died from starvation or disease. Another one million people left Ireland, mostly for Canada and the United States.

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Corn

A single ear of corn can contain up to 400 kernels. Freshly harvested yellow corn at its peak ripeness is sweet, offering flavors of almond and sugar, the kernels so succulent, the skin pops as you bite into it. As the corn matures, the kernels lose their milky consistency giving way to a starchy and doughy consistency. At this point, the corn is considered a grain crop and is best suited for processing or feed-stock. We harvest the corn that goes in your boxes only 24 hours before we send it to you, so it’s at its peak of ripeness.

Cleaning/Preparation Shuck corn right before eating. HJF corn is good raw too!

Storage Eat your corn as soon as possible!

Herbs and Other Ingredients with an Affinity for Corn Leeks Potatoes Chives Parsley Cilantro Rosemary Butter Ghee Cheese (Swiss, cheddar, Fontina and Parmesan) Chicken broth Simple Preparation Steam corn over high heat until tender. Roll in pasture butter and sprinkle with sea salt before eating.

Recipes Corn Fritters Smokey Corn Chowder Grilled Corn with Cotija, Lime and Chile Mark Bittman’s Pan Grilled Corn with Chile Nutritional Value Yellow corn is a significant resource of Vitamin A. As corn kernels mutated from white to yellow, they acquired chemicals called cartenoids. Of these cartenoids is beta carotene, which produces Vitamin A. Very little attention has been emphasized on yellow corn's significant beta carotene levels until the early 21st Century. 

History/Origin Corn is native to the Americas, specifically Mexico. Wild corn was domesticated by indigenous Mesoamericans in prehistoric times. A wild grass, Teosinte (Zea Mexicana) is considered the ancestor of all known species of corn. Teosinte grows wild in remote areas of Mexico and Guatemala. The oldest known remains of corn were discovered in Mexico's Valley of Tehuacan, and dated 2750 BC, approximately 7,000 years old. Corn is still the number one grain crop grown in the Americas.

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Cauliflower

Here on the farm we grow 3 types of cauliflower, traditional white, orange (which is appropriately called cheddar) and purple. We find cauliflower to be a versatile vegetable, one that’s in season around the calendar and that tastes good too!

Cleaning/Preparation Wash the head in cold water, then cut the bottom of the cauliflower off and break the head into segments.

Storage Store cauliflower in the fridge in a plastic bag where it will keep for up to a week.

Herbs and Other Ingredients with an Affinity for Cauliflower Leeks Potatoes Chives Parsley Cilantro Rosemary Butter Ghee Cheese (Swiss, cheddar, Fontina and Parmesan) Chicken broth Simple Preparation Steam cauliflower until just tender, no more then 7 minutes, then toss with pasture butter and sea salt. Snip herbs on top, chives, basil or parsley would be nice.

Recipes Sautéed Cauliflower with Brown Butter Chili Lemon Cauliflower Cauliflower Soup with Pecorino Romano and Truffle Oil Macaroni and Cheese with Cauliflower and Crisped Bread Crumbs Nutritional Value A common nutrition mantra is that vividly colored fruits and veggies are the healthiest ones, but cauliflower is an exception. Despite its white color, cauliflower is a very versatile and vitamin-rich vegetable. It’s a great source of vitamin C and folate and a good source of fiber and vitamin K. It is also rich in phytochemicals and antioxidants, two naturally occurring compounds thought to play a role in chronic disease prevention.

History/Origin Described by Arab botanists and known to the Romans, the cauliflower originally came from Cyprus, and was introduced to France from Italy in the middle of the 16th century. It's hard to imagine that this vegetable, now taken somewhat for granted, was once the rage at the court of Louis XIV and served in rich and elegant dishes there as well as in Brittany, where it was cultivated extensively. 

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Leeks

Leeks are always a welcome addition to almost any dish. Like other alliums such as onions, leeks are a part of the lily family.

Cleaning/Preparation We like to cut the top inch off of the top of the leeks, then we cut them in half the long way. Then wash carefully between the layers to get all the grit out. Lay cut side down then slice into thin half moon shaped pieces.

Storage Store leeks in a plastic bag in the fridge where they will keep for a week.

Herbs and Other Ingredients with an Affinity for Leeks Potatoes Eggplant Cauliflower Tomatoes Summer squash Butter Ghee Parmesan

Simple Preparation Leeks are delicious in stir-fries, soups, stews and with chicken. Sweet and delicately flavored they are much milder then onions but instill a unique and delicious fragrance.

Recipes Frizzled Leeks Potato Leek Soup Mac and Cheese with Kale, Leeks and Two Dutch Cheeses Leek, Potato and Cheddar Frittata

Nutritional Value Leeks contain important amounts of the flavonoid kaempferol, which has repeatedly been shown to help protect our blood vessel linings from damage, including damage by overly reactive oxygen molecules. Interestingly, one of the mechanisms involved in this blood vessel protection may involve increased production of nitric oxide (NO), a naturally occurring gas that helps to dilate and relax the blood vessels, as well as decreased production of that asymmetric dimethylarginine (ADMA), a substance that blocks production of NO. Also, often overlooked in leeks is their important concentration of the B vitamin folate. Folate is present in leeks in one of its bioactive forms (5-methyltetrahydrofolate, or 5MTHF) and it is present throughout the plant (including the full leaf portion, not only the lower leaf and bulb).

History/Origin Originally from central Asia, the leek has been consumed since ancient times. It was on the menu of the Egyptians and later the Romans, pioneers of gastronomy, used it plentifully in their cuisine, especially during their great feasts. During the middle ages, the cultivation of leeks was introduced to Europe where they remain a prized vegetable to this day. It appears on the national emblem of Wales and is that country’s national vegetable. The cultivation of leeks spread to North America with the arrival of the first settlers. Both a vegetable and a condiment, the leek has always enhanced a wide variety of dishes with its unique aroma.

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Artichoke

The artichoke is a perennial in the thistle group of the sunflower family and is believed to be a native of the Mediterranean and the Canary Islands. The “vegetable” that we eat is actually the plant’s flower bud. If allowed to flower, the blossoms measure up to seven inches in diameter and are a beautiful violet-blue color. Here in the PNW artichoke plants flower in early spring and late summer. Cleaning/Preparation Tap the choke upside down in the sink. This will remove anything that may have made this artichoke a home. With most commercial grown chokes this is not usually an issue. But when artichokes are farm fresh and organic there could be a cucumber beetle making a home in there. Rinse the choke under running water. (Not to worry cucumber beetles kind of look like ladybugs and are harmless!) Some of this is preference…we do not cut away the entire stem (because it tastes good). We leave about an inch-and-a-half or so, then trim the end and peel the top layer off the stem. Remove the really small leaves along the bottom of the choke. Some people whack off the top inch or so of the choke to remove the thistles and to even out the top prior to stuffing the choke. You may also use scissors or a sharp knife to trim away the sharp tips. Prepared artichokes should be placed in a bowl of water with the juice of one or two lemons added until you are ready to cook them.

Storage Store in a plastic bag for up to 10 days.

Herbs and Other Ingredients with an Affinity for Artichokes Chives Garlic Lemon Butter Mayo Cheese of any kind Sea salt Simple Preparation Follow the cleaning/preparation tips. Steam the artichokes over medium high heat for about 45-50 minutes. Check regularly that the pan doesn’t run out of water and add more if necessary. Pull a leaf from the outside of the choke and test to see if soft enough. Once you decide the chokes are done, take the lid off the pot and allow to cool slightly before serving. We like melted unsalted pasture butter with a clove of garlic squeezed into it and a little sea salt.

Recipes Artichoke with Lemon Zest and Sea Salt Artichokes with Steamed Garlic Aioli Nutritional Value Artichokes are low in saturated fat and cholesterol, while being a rich source of fiber, vitamins and minerals. They contain vitamins which include vitamin C, thiamin, riboflavin, niacin, folate, vitamin B-6, B-12, A, E, D and vitamin K. They also provide minerals such as calcium, iron, zinc, sodium, potassium, manganese, phosphorus and zinc. History/Origin It appears that the artichoke was first developed in Sicily, Italy.   There is mention of the plant in Greek and Roman literature as far back as 77AD. Artichokes were cultivated by the North African Moors near Granada Spain about 800AD. The choke made to England in about 1548 but was not well received.  The Spanish settlers brought artichokes to California in the 1600's.   They did not become widely grown or used in California until the 1920's.

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Shiso

Shiso (pronounced “she-so”) is the Japanese name for an annual herb called Perilla, which belongs to the mint family. Other aliases include beefsteak plant or Japanese basil. Shiso comes in green or purple leaves with a slightly prickly texture and pointy, jagged edges and it has a unique and vibrant taste some describe as herbaceous and citrusy. Like most leafy herbs it is best used raw, as whole leaves or chiffonaded. The green variety produces more tender and more flavorful leaves than the purple variety, but the latter makes up for that with a potent dyeing action: it is what gives umeboshi its color.

Cleaning/Preparation You can use shiso leaves without washing them but if you do wash them spin them dry,

Storage Store in a plastic bag for up to 5 days.

Herbs and Other Ingredients with an Affinity for Shiso Lemon balm Cucumbers Tomato Avocado Mushroom Ginger Sesame oil and seeds Rice Tofu Pork Simple Preparation The simplified rule of thumb is that you can use shiso pretty much anywhere you would normally use basil or mint, but I thought we could go into a bit more detail.

Recipes Shiso Pesto Nutritional Value Shiso is a natural antiseptic and can prevent food poisoning when consumed with items such as raw fish. Shiso is used in many forms in medicine. It has been powdered and juiced. Extracts are also taken to aid in promoting health. Shiso works against inflammation, so it has often been used on conditions such as the rheumatoid arthritis, food poisoning and the common cold. It has been used topically as an extract and shows tremendous promise at reducing allergic reactions and inflammation. It is still being studied as part of treatment for respiratory conditions and is already used for certain skin conditions including hay fever, eczema and other allergies. History/Origin Suggested native origins of shiso are the mountainous terrains of India and China. It spread throughout China some time in remote antiquity. It was introduced into Japan around the eighth to ninth centuries. Shiso was introduced into Western horticulture as an ornamental and in the United States it became naturalized and established in a widespread area.