Author: Tristan Klesick
Fresh This Week Tips 1.11.11
BroccoliBroccoli is a nutritional bonanza—potassium, vitamin C, antioxidants. It’s also versatile, at home on a crudité platter, tossed into stir-fries and quiches, or pureed into an elegant soup.
STORE: Refrigerate broccoli unwashed (moisture speeds decay) in a bag in the vegetable compartment up to 5 days. Broccoli can be blanched (to retard enzyme action) and frozen for up to a year.
PREP: Rinse broccoli briefly, then separate the head into florets to encourage even cooking. Peel and slice the stems and cook along with the florets.
USE: Broccoli is best roasted, sautéed, or steamed.
RadishesSTORE: Remove the leaves to prolong freshness. Refrigerate radishes unwashed (moisture speeds decay) in a loosely closed plastic bag. Most are best eaten within 5 days after purchase; they can be used until they become soft, though you should keep them no more than 2 weeks.
PREP: Just before using, trim the stems and the root ends and wash.
USE: Radishes are most often eaten raw, in salads, as garnish, and as crudités. (Halved radishes served with soft unsalted butter and sea salt are a classic French snack.) They can also be braised and served as a side dish with mild fish, like striped bass.
TomatoesSTORE: Keep tomatoes at room temperature on a plate; never store them in a plastic bag or in the refrigerator. If you want to speed the ripening process, put them in a pierced paper bag with an apple, which emits ethylene gas, a ripening agent. Once ripe, tomatoes will last up to 3 days.
PREP: Tomatoes are excellent in salads and salsas. They are popular sliced and used as a topping for sandwiches.
USE:
Cooking – Very popular in sauces. Cooking tomatoes release the micronutrient lycopene, which is thought to help prevent cancer. Tomatoes can also be stewed or crushed for use in casseroles and chili. To quickly remove the skin from tomatoes, boil for 15-30 seconds. Rinse under cold water and peel.
Baking – Tomatoes can be stuffed and baked. To prepare the tomato for stuffing, cut a small piece off the bottom to make the tomato sit sturdily. Cut off the top ¼ of the tomato. Use a spoon to scoop out the innards. Set the shell upside down for 15 minutes to give it a chance to dry.
Fresh This Week Add-Ons 01-08-11
Fresh This Week Tips 01.04.11
Citrus: Oranges, tangerines, lemons, limes and grapefruit are loaded with vitamin C. They’re great for juicing, flavoring baked goods or marinades, or just eating out of hand. Here’s the best way to keep them fresh, juicy and tasty for as long as possible.
STORE: Keep citrus fruit at room temperature for up to a week. Keep them in a cool dark place, out of direct sunlight, and be sure to check them regularly for spoilage.
Extend the life of your citrus fruit by storing them in the refrigerator. Store them in a mesh, cheesecloth or perforated plastic bag. Avoid airtight containers, as these will collect condensation that can promote mold and spoilage. You may also store citrus fruit in the crisper drawer of your refrigerator. Refrigerated citrus may keep for up to several weeks.
PREP: For the most juicy, intense flavor, allow citrus fruit to come to room temperature before eating or using. Wash citrus under running water before use.
USE: You may grate the peel into “zest”, cut in half and squeeze the juice out for use in baked goods. Peel and slice to add to fruit salads or yogurt, or slice into segments and serve as a healthy snack after school.
For more tips see http://www.sunkist.com/products/buying_storing_handling.aspx
Red Potatoes
STORE: Keep potatoes for up to 3 weeks in a paper bag in a cool, dark, dry place—never in plastic, in the refrigerator, or under a sink, as moisture speeds decay and refrigeration can darken them and adversely affect flavor.
PREP:
– Clean potatoes by scrubbing gently with a vegetable brush; peeling is optional, but any eyes should be removed.
– Boiling potatoes in their skins helps them retain starch, which makes them fluffy, not mushy.
– After they’re cut, prevent potatoes from browning by placing them in a bowl of cold water to cover.
USE: Red potatoes are best for potato salads, gratins, roasted, scalloped, soups and chowders.
Leeks
STORE: Store your leeks lightly wrapped in plastic wrap to contain odor and moisture. Don’t trim or wash them before storing. Keep them in the crisper of your refrigerator for up to one week.
PREP: Follow These Four Easy Steps*
1. Cut off the dark green part: Slice off the leek’s dark green end, trimming to the part where the color is a pale green. You can save these ends to make stock, but they’re too tough to eat on their own.
2. Cut off the end; slice stalk the lengthwise: Take the remaining white stalk, cut off the root end, and slice the leek in half lengthwise.
3. Run leeks under water or chop: If you’re using leek halves intact, hold them under running water, separating the layers slightly to help dislodge the grit (for, say, roasting). Or, if your recipe calls for chopped leeks, skip this step and slice your stalks instead.
4. Swish in water and strain: Dunk leek slices in a bowl of cool water, swishing to let grit sink to the bottom. Strain pieces to remove excess water.
USE: Leeks are related to the onion, yet have a milder, mellower taste. Use your leeks in any recipe that calls for onions. Try out this delicious and home-warming Smashed Potato and Leek Soup:http://www.klesickfamilyfarm.com/main/box-of-good/recipes/smashed-potato-and-leek-soup
images from flickr.com
Connecting the Past and the Future
Gray hair isn’t a sign of old age, it is a sign of credibility. This past month the Stanwood community lost one of its farmers. Franklin Hanson passed away at the ripe old age of 88. Our family has only known the Hanson family for eight years. Bernice, who passed on a few years ago, and Franklin adopted us when we first moved to the valley and with the help of their three boys have been a huge blessing to our family. We have learned so much by their direct impact on our family.
Sadly, in our society, the gray head is not held in as high of esteem as it should be. Because of this, many of us, especially the youth, are missing out on some incredible insight. The generation that is passing from this life to the next has weathered some amazing times and gained a lot of wisdom as a result. And if this insight were sought out, it would reveal some very relevant information to make life richer. As an organic farmer—or if you will, an old fashioned farmer—I am always gleaning information about how things were done before tractors, oil, and synthetic fertilizers. By just sitting and listening to the years of experience, my children and I have been able to learn some of the wisdom of the ages.
As I think about the stories of old that I have heard, I am in awe of how resilient Franklin’s generation really was. Living through the Great Depression, forsaking comfort and safety to liberate Europe and then having to adapt from outhouses to indoor plumbing, from letters to party lines to no lines, from admiring birds to flying like them, and from using your mind to using a computer. Truly Franklin’s generation has seen much, given much, and has a lot to give still.
Now Franklin is no longer with us (we still have his three boys) and I can no longer grip his hand and seek his wisdom. Have you ever noticed the strength of an old man’s hand shake? The strength is an extension their lives, a strength that reminds us that we can make it through incredibly hard situations as well. I will miss the opportunities I have had to ask a question and then sit back and just listen, absorbing, and taking mental notes as he shared.
I love the Stanwood community. It is the place that our family gets to carry on the farming way of life with a community of farmers that have been here for three, four, and five generations. I humbly submit that my life has been richer because of some of these farmers–the Franklin Hanson family.
Franklin, you and your family have been an untold blessing to the Klesick family and many others. Thank you for sharing your time and your rich heritage with all those you came in contact with. Good bye Franklin. You might have passed from this world to the next, but your life will live on in the hearts of many.
Fresh This Week Add-Ons 01.01.11
As we start into the new year, we are thinking bright, fresh, nutritious options to add on to that box of good! Under each item we’ve listed a few reasons why you will want to include them in your healthy lifestyle choices.
KFF Walnuts: $4.00/lb in shell. 2 lbs for $7.50
Locally grown on our own family farm, these walnuts are sure tasty! Fresh definitely makes a difference!
Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants, such as Vitamin E, and good fats (the Omega-3s). Walnuts are ranked among the top ten on the list of the most powerful disease fighting foods.
Tip: Instead of snacking on cookies, crack open some walnuts and eat them as snacks. Toss into your fresh salads for added flavor & crunch.
To read more: http://www.amoils.com/health-blog/walnuts-add-deliciousness-to-your-diet/
Red Bell Peppers: $1.75 ea. $4.90/lb
Did you know? Red bell peppers contain more Vitamin C than almost any other common fruit or vegetable! Vitamin C helps to reduce the secretion of cortisol in the human body. Cortisol is a chemical that is released when you’re stressed, and contain lead to weight gain and trouble falling asleep. Red bell peppers help to reverse the negative effects of cortisol, which helps to improve sleep quality when eaten at dinner or a couple of hours before bedtime. Bell peppers are especially beneficial to those with high blood pressure because they contain capsaicin, which helps prevent blood clot formation.
Braising Mix: 1-lb for $6.75, 1/2 lb for $3.50
If you haven’t tried this gorgeous assortment of local baby winter greens, this is the week to do it!
In the cold, dark days of winter, these thick, green leaves in various sizes, shapes, and shades of greens are available from small farms throughout the Pacific NW. Braising greens are a mix of greens that include kale, chard, collards, mustard, bok choy, raddichio, and turnip greens. They’re really great because you get several varieties of dark, leafy, chock-full-of-vitamins greens that are so versatile. Plus, they’re delicious – each bite bursts with flavor and texture. To see how one of our KFF customers used braising mix go to her blog by clicking herehttp://goodfoodsisters.blogspot.com/2010/12/delicious-dishes-from-box-of-good.html
Navel Oranges: 6 for $2.75
Vitamin C. Beta-carotene, a high-fiber content, calcium, potassium, B6, electrolytes, magnesium, Folic acid, Thiamin…it’s all there in a juicy orange! Unless you have citrus allergies, there is no fruit we like better this time of year for an everyday dose of good!
Fuji Apples: 3 lbs for $3.50
“An apple a day keeps the doctor away” goes the old adage. But did you know that apples can also help you stick to your diet? Apples contain pectin, which suppresses those food hunger & sugar cravings that seem to grow in us after the holiday season. The good thing about pectin is that it makes you feel full quickly. If you eat an apple and drink a glass of water, you are going to feel like you just ate a meal.
On average, Americans consume around 20 pounds of apples a year, which comes to around 1 apple a week. Unfortunately, while an apple a week is better than nothing, it is nowhere close to being able to extract all the advantages apples have to offer. Eating apples is part of balanced and healthy diet than will increase your longevity, so why limit yourself to only 1 per week?
From: http://www.succeedwiththis.com/9-reasons-why-an-apple-a-day-really-keeps-the-doctor-away/
Walnut photo from: http://0.tqn.com/d/italianfood/1/7/G/6/1/nocigal.jpg
Braising Mix photo from: http://www.bing.com/images/search?q=braising+mix&view=detail&id=6504C362A097F4B214772C396FE4CEBA30905F02&first=1&FORM=IDFRIR&qpvt
Navel Orange photo from: http://www.bing.com/images/search?q=navel+oranges&view=detail&id=5468B047C928F7F6823953B49C1DE3E80C2919D7&first=151&FORM=IDFRIR&qpvt
Red Bell Pepper photo from: http://promotehealth.info/?p=932
Fuji Apple photo from: http://bit.ly/dOW6oE
Fresh This Week Tips 12.29.10
Bunch Beets
STORE: Before refrigerating, separate the beets from the leaves (which leach moisture from the roots), leaving an inch or two of stem at the top. Store the beets and the leaves, unwashed, in separate bags in the refrigerator’s vegetable compartment. The greens will last for only a few days, but the roots stay fresh for up to 3 weeks.
PREP: Beet juice can stain, so protect your countertop when cutting. Keeping the skin on while cooking (it comes off easily afterward) preserves flavor and color.
USE: Small, young beets are tasty grated raw in salads. All types are delicious steamed or boiled, but to best bring out the flavor, roast them at 400º F for 45 minutes, then slip off the skins, slice, and top with goat cheese, olive oil, and balsamic vinegar.
Cucumbers
STORE: Store whole cucumbers, in a plastic bag in the refrigerator up to 10 days.
PREP: Wash thoroughly before using, peel (if desired) or cut into half moons, rounds or spears.
USE: Eat cucumbers raw, add them to salads, sandwiches, make a Greek tzatziki or pickle them. For a light lunch, make cucumber sandwiches:http://thepauperedchef.com/2006/02/cucumber_sandwi.html! Don’t forget to brew a pot of tea in true English fashion.
Red Bartlett Pears
STORE: Keep pears in a cool, dark place until ripe. To test for ripeness, gently push on the stem. If it gives a little, your pear is ready to eat. Once ripe, pears may be stored in the refrigerator.
PREP: Wash pears in cold water and keep them whole, slice them or chop them.
USE: Bartlett pears are delicious eaten out of hand, but are also great choices for canning or baking.
Images from flickr.com
Year in Review 2010
Supporting Local Farms Since the inception of our home delivery business in1999, we have always focused on purchasing our fresh fruits and vegetables from local farmers first. Every week, I contact my farmer friends to find out what they currently have available that I can add to our boxes. If I need to find more produce, I then source it from farms outside our area. As your personal farmer, I really appreciate your dedication to the local farm community. With your box of good purchases this last year, you have blessed several local farm families:
Rents Due Ranch, Skagit Flats Farm, Skagit Harmony Farm, Ralph’s Greenhouse, Motherflight Farms, Hedlund Farms, Blue Heron Farms, Munks Farm, Paul & Janice Madden Orchards, Ponderosa Orchards, Filaree Farms, Bartella Farm, Bunny Lane Fruit, and of course, the Klesick Family Farm.
Helping Local People Another core principle at Klesick Family Farm is to give back to our community. One of the ways we do this is by offering our customers the opportunity to donate a box of good to a local area food bank (Stanwood/Camano, Everett, Marysville, Monroe, Snohomish, Edmonds). For every four boxes donated by our customers, we donate an additional box. This year, with the generous support of our customers, Klesick Family Farm delivered over 750 boxes of good (approximately $18,500 worth of quality organic fruits and vegetables) to local area food banks – this is 300 boxes more than in 2009! There is no way our farm could meet this need without your help. This is one of the most satisfying aspects of our business. I love meeting local needs with local resources! Thank you for partnering with us to meet this local need. If you would like to join us to help provide quality organic produce to local food banks visit the “Neighbor Helping Neighbor” page of our website or call us at 360-652-4663.
Thanks for a great 2010!
Looking forward to next year!
Fresh This Week Add-Ons 12.25.10
Fresh This Week Tips 12.21.2010
Kiwi
STORE: It can be left at room temperature for a few days or in the refrigerator for weeks.
PREP: Kiwi can be sliced in half and hollowed out with a spoon or eaten whole. The skin of kiwifruit is edible once the fuzz is rubbed off. If the seeds are crushed, they can be bitter. The seeds are edible, but can be scooped out.
USE: Can be eaten raw as a snack or an addition to breakfast. They are also popular in salads. It can be used in sauces and dips. It can be used as a garnish for entrees. Kiwifruit can be gently cooked near the end of a dish’s cooking time. Overcooking will result in the breakdown of the fruit.
Watercress
STORE: Watercress is highly perishable, so store it in a perforated bag in the fridge and eat it within a couple of days. Alternatively, treat it like a bunch of flowers and put in a glass of water in the fridge, covering the leaves with a plastic bag – it can last a little longer that way.
PREP: Wash and shake dry just before you’re about to use it. Both the leaves and stems are edible – just trim off any tough roots.
USE: In a salad with rocket and orange segments; combine with potatoes in a soup; use in tarts and omelettes; use to make white bread sandwiches or as a garnish for cooked foods such as game.
Sunchokes
STORE: Wrap sunchokes in paper towels and store them in a plastic bag in the refrigerator vegetable drawer for up to a week.
PREP: Peeling sunchokes is optional. The thin peel has a slightly chewy texture, but it’s not unpleasant, and you may find the effort of peeling their knobby surfaces isn’t worth the return. The cut surfaces of sunchokes, like those of potatoes, tend to oxidize and turn pink. To prevent this, submerge cut sunchokes in lemon water until ready to cook.
USE: Sunchokes become tender and slightly starchy when cooked. To roast them, cut them into chunks, toss with a little oil, season, and add to a roasting pan with a whole chicken or a pork or beef roast during the last half hour of cooking. You can steam or boil whole sunchokes until tender and then mash them roughly or serve them whole. For a creamy soup (the one instance where you may want to peel sunchokes so the soup has a smooth texture), simmer cut-up sunchokes in broth and milk or cream until tender and then purée. And to make addictive sunchoke chips, fry thin slices in peanut oil.
However you prepare them, keep the seasoning mild and minimal to allow the sunchokes’ subtle flavor to shine. Vinaigrettes, cream, butter, goat cheese, garlic, nuts, herbs, nutmeg, mace, coriander, fennel seed, mushrooms, bacon, and lemon juice all pair well with sunchokes.
Images from flickr.com