Week of September 17, 2012
Volume 30
4,000 Tomatoes!
Celebrating the bounty of this week’s Happy Box
Milan Pajev-organic grower
We have been waiting for cool weather to start having
some home-grown greens again and now finally we have
some arugula and mizuna and lettuce that are ready for
harvest. Next week we will start picking our tat soi and
beets. I believe that at least for 5-6 more weeks you can
count on receiving ingredients for a large green salad
every week. In my family we use mostly lettuce for our
green salad and we always add some greens to it for
extra nutrition and taste- whatever greens are available.
We certainly add some other veggies for some color likesliced red radishes, cucumbers, tomatoes. It always
tastes great! Don’t forget to use good dressing, we
always use unrefined sea salt for trace minerals, as well
as fresh extra virgin oil (cold pressed), and raw vinegar.
All of them are pretty easy to find almost in every grocery
store. Fall greens are easy to prepare by steaming as
well. If some of the greens like mustard and arugula are
spicy, just 5 minutes of steaming and the spiciness
disappear. You can eat larger quantities of them that way,
adding the same raw salad-dressing ingredients.
Enjoy the sweet corn this week; it may be the last one
you receive this year! There will be some more next week
but maybe only enough for the locavore services. It is
almost 100% attacked by worms now. I have been
growing it for 6-7 years already and this has been
happening every late summer and fall. The good thing is
that the damage is local- only at the tip of the ear and you
can easily cut it with your knife. The rest of the ear tastes
great!!
Out of the Box
Home grown organic: Arugula, Mizuna,
Lettuce, Radishes, Sweet Corn, Parsley,
Basil, Peppers, Yellow Squash or Zucchini,
Cucumbers, Tomatoes, (Most of the sweet
corn may have a worm inside eating the tip
of the ear. This is very normal for
September, please cut off the tip of the ear
and enjoy the rest of it), For Locavore
customers- Melon and Butternut Squash
Organics from the whole-seller: Mango,
Oranges
Health benefits of Arugula
As in other greens, arugula is one of very low calorie
vegetable. Nonetheless, it has many vital
phytochemicals, anti-oxidants, vitamins, and
minerals that can immensely benefit health.
Arugula is rich source of certain phytochemicals
such as indoles, thiocyanates, sulforaphane and isothiocyanates. Together they have been found to
counter carcinogenic effects of estrogen and thus
help benefit against cancer.
Arugula is very good source of folates. When
given around conception period it helps prevent
neural tube defects in the newborns. Like kale,
Arugula is an excellent source of vitamin A which
help protect from skin, lung and oral cavity cancers.
This vegetable also rich in B-complex group of
vitamins such as thiamin, riboflavin, niacin, vitamin
B-6 (pyridoxine), and pantothenic acid those are
essential for optimum cellular enzymatic and
metabolic functions. The leaves contain good levels
of vitamin C. Vitamin C is a powerful, natural antioxidant. Foods rich in vitamin C helps body protect
from scurvy disease; develop resistance against
infectious agents (boosts immunity) and scavenge
harmful, pro-inflammatory free radicals from the
body. Arugula is one of the excellent vegetable
sources for vitamin-K. Vitamin K has potential role
bone health. Adequate vitamin-K also levels in the
diet helps limiting neuronal damage in the brain;
thus, has established role in the treatment of patients
suffering from Alzheimer's disease.
Arugula is good in minerals especially copper and
iron. In addition, it has small amounts of calcium,
potassium, manganese, and phosphorus.
Arugula, Orange and Red Onion Salad
2 bunches arugula, washed and trimmed
1 tablespoon extra virgin olive oil
1 teaspoon fresh lemon juice
2 large navel oranges, peel and white pith removed,
cut into segments
8 very thin slices red onion, separated into rings
Freshly ground black pepper
Wilted Mizuna
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1 bunch mizuna
1 1/2 tbs olive oil
3 garlic cloves
1 1/2 tbs water
Sea salt
Cracked black pepper
Lemon juice
This is more of an idea than a recipe and works well
with all forms of tender greens such as, spinach,
silverbeet, rocket, watercress, mizuna, young
beetroot leaves and kale.
Allow 1 1/2 packed cups of greens per person.
1. Drizzle the arugula with half of the olive oil and the
lemon juice; toss to coat and divide among 4 salad
plates.
Heat 1 1/2 tablespoons olive oil in a frying pan. Peel
and thinly slice 3 garlic cloves and add to the pan (do
not allow garlic to burn). As soon as it starts to sizzle,
add greens and toss quickly in the oil until they start
to wilt.
2. Arrange the orange segments and onions on top,
dividing evenly. Drizzle with remaining oil and
season with black pepper.
Add 1 1/2 tablespoons of water, sea salt and lots of
cracked black pepper. Add a good squeeze of lemon
juice and serve
MIZUNA
The greens can also be served at room temperature.
Mizuna is a Japanese mustard green with dandelionlike jagged edge green leaves with a mild, sweet
earthy flavor.
It has been culitaved in Japan since ancient times,
but most likely originated in China.
Mizuna makes an excellent salad green, and is
frequently found in Mesclun. It is also used in stirfrys and soups.
The Good: Low in calories, high in folic acid, high in
vitamin A and carotenoids, high in vitamin C, and
contains glucosinolates which are antioxidants that
help prevent certain cancers.
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Reminders from your Happy Organic Farmer:
The Happy Box delivery begins at 4 pm.
Have your clean, empty boxes and containers ready for pick-up by
then.
Everything in your Happy Box is homegrown certified organic, or
certified organic from wholesalers we trust.
Wholesale produce selection varies depending on quality, price,
and season.
Premium service enables you to specify your preferences. Please
see our website for details.
We constantly strive to improve quality and service, and we love to
hear your feedback!
Please contact us, Milan and Tanya, with queries and
concerns:
Email: fultonfarmsorganic@yahoo.com,
Phone: 937-572-7529,
Web: www.fultonfarmsorganic.com