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Cromwell Valley CSA Newsletter |
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Another busy and rather hot week has passed on the farm. We've been working harder than ever these past few weeks getting everything out of the greenhouse and nestled into their new respective homes in the fields. It's always stressful trying to keep up with the regular farm tasks while taking care of newly transplanted plants and on top of it worrying that all of the time and energy spent planting, watering and caring for these thousands of little plants will have been in vain with the rupture of one irrigation hose at noon or one summer hail storm or one breach in the deer fence. We've dedicated our lives all spring to the preparation of these plants that literally are the 2010 growing season and now we're sending them out into the field to fend for themselves against deer, groundhogs, birds, mice, rabbits, insect pests, diseases and oh that little thing we like to call Mother Nature. Sleep loss is a given. Through our hard work, vigilance and many hours spent hoeing, hoeing and hoeing some more we are watching the fields transform from weeds to rows and from seeds to food. The heat has been hard on our all of our spring crops. As I reported a few weeks back we had some trouble with our well. The heat combined with our lack of irrigation meant that we watered constantly by hand to keep things growing and because we're in the midst of planting we added daily to the number of plants needing |
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(Picture courtesy of Flickr user thebittenword.com.) |
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Farm Update by Andrea Anderson |
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June 27, 2010 |
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Cromwell Valley Park offers a number of fun and educational workshops throughout the season. There are some great programs coming up in July for both adults and the kids! Go camping near home, learn about spiders, bees and what lives in the stream, and much more! Pull out your calendars, make your reservations and get ready to have some fun! For any programs not indicated as sponsored by CVCSA, you can contact the park office at 410.887.2503 or email info@cromwellvalleypark.org for more information or to reserve your spot. Unless otherwise noted, payment must be made to CVP within 5 business days of your reservation, or the reservation will be yielded to the waiting list. All payments are donations and non-refundable unless CVP cancels the program. Make checks payable to: Cromwell Valley Park Council (CVPC). Mailing Address: Cromwell Valley Park, 2002 Cromwell Bridge Road, Baltimore, MD 21234. For programs sponsored by CVCSA, email molly.amster@gmail.com to reserve your spot or get more information. Workshop details are below: —————————————— THURSDAY JULY 1 Although we don’t usually see them, roots are a vital part of every plant. Join the CSA as we get “down & dirty” to learn about, root for and even nibble on roots! Ages 4 to 8. Reservations required. For more info visit www.cvcsa.org. Please contact CVCSA directly at molly.amster@gmail.com to make your reservation. $3 CSA shareholders/$5 non-shareholders. —————————————— FRIDAY JULY 2 Enjoy a summer evening catching fireflies and making s’mores by the campfire - two of childhood’s best memory makers. Bring a bug box and flashlight. Ages 4+ with adult. $3 members/$5 non-members. —————————————— SUNDAY JULY 11 Join the CSA farm staff for an exciting look at the new Russian Honeybee Colonies! Look inside the hives, learn about the biology of honeybees, and for the kids (even those that are just kids at heart!) play some fun bee games! All ages. For more info visit www.cvcsa.org. Please contact CVCSA directly at molly.amster@gmail.com to reserve your spot. $3 CSA shareholders/$5 non-shareholders. —————————————— STARTING THURSDAY JULY 15 First class of a 3- part series (2nd class Sun. 7/18 at 3 to 7 PM, 3rd class Thurs. 7/22 at 7 to 9 PM). Join Debbie Amster, Holistic Health Counselor, for a food-based cleanse, not a fast, where, through simplified, mindful eating with the seasons, you cleanse your body of toxins, focus your intentions, and awaken to your deeper self. For more information visit www.cvcsa.org. Ages 18+. Registration required. Please contact CVCSA directly at molly.amster@gmail.com to make your reservations. $160 CSA shareholders/$175 non-shareholders. —————————————— SATURDAY JULY 17 Summer is the time to test your treasure hunting skills and your sense of adventure. Follow the clues to learn the lore of the outdoors through exploration. Ages 8 to 12. Reservations required. $3 members/$5 non-members. —————————————— SATURDAY JULY 17 What animals live in Mine Bank Run? Who visits for a drink? On a warm summer day, we’ll take the nets and buckets to explore the stream. Wear water shoes or boots and clothes that can get wet. Ages 4 to 10 with adult. Reservations required. $2 members/$4 non-members. —————————————— TUESDAY JULY 20 Join us at the nature center to learn why spiders are not insects and explore their unique traits. Includes a game, poem, song, craft, and hike. Ages 4 to 6 with adult. Reservations required. $2 members/$4 non-members. —————————————— FRIDAY JULY 23 Introduce your family to the camping experience close to home. Will include a night hike and evening campfire. Families should provide their own camping gear BUT, if you need a tent, we may have one for your use. Please BYO supper & breakfast will be provided. Reservations required. RAINDATE 7/24 to 7/25. $15 per family members/$20 non-members. |
Highlights in this issue:· Farm Update · Garlic profile · Health benefits of greens · Kale profile · Recipes |
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Upcoming Workshops |
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Sign up for one of many summer workshops at Cromwell Valley Park or CVCSA and learn while having fun! |
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(Picture courtesy of Flickr user thebittenword.com.) |
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care. A concerned member asked why there had been no "mobilization" of the membership to coordinate funds and labor in support of the well crisis. The answer is simple. Farming at it's very essence is really just crisis management, just ask the interns. Farming isn't about having a plan B it's about being able to make plans X, Y and most likely Z work. Previous to about 2005 the CSA didn't have a well at all so not having a well now wasn't a crisis but it also wasn't something we planned for. The money from your CSA share allows us to account for things like well repair in our budget so there were no additional funds needed. It was merely a matter of waiting for a part to arrive and then having the work completed. The well was repaired last Wednesday at noon and by the end of the day every plant in the ground was irrigated. Still, we were not without casualty. The second succession of early crops were direct seeded just before the temps steadily climbed into the 90s, and what we did manage to hand water well enough to germinate didn't germinate well. The Chinese broccoli, second batch of radish, salad mix and spinach were all victims to the heat. Some of it is hanging in there but it's slow going at best. Luckily, there's nothing summer crops love more than hot, dry weather and we've had plenty. Still it looks like we might be in for a few more slow weeks before things start to really come in. On the bright side it's been so hot and dry that our raspberries are nearly two months early! We'll begin U-pick this week and will continue until they're done producing. It's somewhat unclear at this point if they will produce straight through to their regular season or if this is just an early push of over wintered berries that will precede the typical raspberry season, but so far they don't seem to be letting up. The garlic harvest was excellent and members can expect to continue seeing garlic in their shares for weeks to come. We've harvested all of the garlic and are drying it and will give it out over the course of the next 6 or so pick-ups. While we're on the subject of the slow and hot start to the season I'd like to take a minute to address the common comparison to we get to other large CSA's. We're not farming on a large commercial scale here and we're in a public park with an educational mission that serves the community, our membership and the next generation of sustainable farmers. We don't have the budget, equipment or migrant labor force that larger organic farms have. We're also a non-profit that is exclusively a CSA, so no one is making any financial profit from what we do here. Without the safeguards that larger profit generating farms have, we are farming under very different circumstances. There isn't a single staff member, including myself, on the farm that could afford a CSA share on our salary so we are all very aware of the investment that you have made with us this season. We plant three successions that all overlap on a very limited 11 acres and while we can't guarantee things like 8 items every week for 24 weeks, we feel we provide our members with their value of produce in a variety of other ways. For starters we don't have an official end to the season, if crops are doing well we continue harvesting - at times, like in 2008, in snow. We'll never say a share = X lbs of any item, for example if during the tomato season we should happen to harvest 1400lbs of tomatoes in a week, as we did last year amidst late blight, each share would get about 11lbs of tomatoes that week. Everything we harvest is evenly distributed to our members, we don't establish a set share and then take the rest to market. Both Spring and Fall can be unpredictable weather seasons in the Mid-Atlantic with summer being pretty consistent. Because summer is a consistent weather season here summer crops consistently produce well and because the planting of all three successions (Spring, Summer, Fall) overlap pressing us for space we plan the bulk of our season around those crops that we know will consistently produce good, predictable yields. That, historically, has meant a slow start to the season with the yields and shares picking up as we approach what you would typically think of as "harvest" season. Last but not least we offer our members the opportunity to be involved in their farm, to be on the farm, to participate and to have a labor stake in what is collectively our season. The vegetables the farm staff eat are primarily CSA leftovers. Considering how little money we make I can hardly think of a better incentive for us to whole-heartedly dedicate our selves to having a bountiful season and I truly believe we are on our way. Be sure to look further into the newsletter for information regarding upcoming member work sessions, weekly farm tours and more. See you in the fields! Andrea Anderson |
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Garlic by Farm Intern Ann |
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It is garlic season! We have harvested all the scapes and the bulbs are growing bigger and bigger each week. Garlic is a magical plant with lots of benefits because not only are all parts edible, but they’re also nutritious. Garlic belongs to the onion family, easily grown all year round. While the bulbs are consumed most often, the mild flavor of the leaves and scapes are also used in cooking. We seldom find garlic leaves in the supermarket because the leaves tend to dry out and turn yellowish, making it ugly. However, the mild flavor from the greens is actually perfect for stew or stir fry. For a healthy meal, cut leaves lengthwise, about two inches, and cook it in soups or pot roast. For a little indulgence on a Sunday brunch, cut them in an angle of 30 degrees. Cook bacon in the pan first, then put in the garlic leaves after two to three minutes. The leaves are fried in the bacon fat. The kitchen now fills with aroma of garlic and bacon. Sausage works well, too. Cut sausages into thin slices, add a little thyme and pepper, and we have a great pizza topping. Garlic has great health benefits. It is high in manganese and vitamin B6. It also contains minerals such as phosphorus, selenium, calcium, iron and copper. Fresh garlic has a higher level of sulphur, and oxidize sulphur acts as a mild antibacterial agent for treating acne and eczema. While some studies suggested that it could reduce the chances of cancers or heart diseases, clinical trials from NIH showed no effects of reducing blood cholesterol levels in patients. Last weekend, I made scapes’ dip for a BBQ party. The dip turned out very well with lamb and steak. The trick is to replace mayonnaise with cream cheese and olive oil, giving it a lighter texture. Of course, the fresh scapes from our field were the primary reason why it was so delicious. |
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Great Greens by Nadine Braunstein, PhD, RD, CDE |
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There are many types of green vegetables to eat and enjoy. But what are some of the health benefits to eating your greens? They are packed with many essential nutrients. Iron The first trace element that comes to mind when we think about dark green leafy vegetables is iron. Iron deficiency is a problem worldwide, with infants, children, pregnant women and menstruating women at greatest risk. Healthy men store about 3.6 grams of total body iron, whereas women store approximately 2.4 grams. The form of iron found in plant foods is known as ‘non-heme iron.’ For example, a 1-cup serving of cooked spinach has 6.43 mg of iron, and a 1-cup serving of cooked brooked broccoli has 1.28 mg. To enhance absorption of non-heme iron it is wise to pair it with foods rich in Vitamin C. For example, serve your greens with tomato or citrus foods. Calcium Eating dark green leafy vegetables is a great way to get calcium. Calcium is the mineral with the greatest abundance in the body, found mainly in bones and teeth, as well as in the blood and extracellular fluids within cells. The Dietary Reference Intake (DRI) for calcium is between 1000-1300 mg/day, depending on age and gender. One cup of cooked spinach contains 291 mg, broccoli 62 mg, and kale 94 mg. Other dark leafy greens, such as collards, turnip greens, and mustard greens are also excellent sources of calcium. As a point of comparison, a cup of 2% fat milk has 285 mg of calcium. Carotenoids Beta-carotene, found in vegetables and fruit, can be used by the body as Vitamin A. Vitamin A has roles in vision, normal cell differentiation, growth and development, immune function and reproduction. Once again, the dark green vegetables are excellent sources of beta-carotene. A half cup of cooked spinach provides 230% of the daily value (DV) for Vitamin A, with the same serving size of kale containing 190%. Green vegetables also contain other carotenoids, such as lutein and zeaxanthin, that are important for healthy eye function. Vitamin K Vitamin K is required for blood clotting, bone formation, and regulation of many enzyme systems. Broccoli, spinach, cabbage, turnip greens and dark lettuce are excellent sources of Vitamin K. People who take blood thinning medication, such as Coumadin, need to keep their intake of Vitamin K consistent. Newborn and premature infants and those who are exclusively breastfed are at increased risk for vitamin K deficiency due to poor placental transfer of vitamin K. Folate Folate is a water-soluble B vitamin that is important to synthesize and repair DNA, prevents neural tube defects (such as Spina Bifida) in developing embryos, essential for red blood cell formation, and reduces circulating levels of homocysteine, which is a risk factor for heart disease. Interestingly, the word folate is derived from the Latin folium, meaning “leaf”. It should be no surprise to find out that dark green leafy vegetables are rich in folate. The daily value for folate is 400 mcg. One-half cup of cooked spinach provide 100 mcg, 4 spears asparagus 85 mcg, and ½ cup cooked broccoli 50 mcg. Other nutritional benefits For people watching calorie intake, you can’t beat green vegetables. They are low in calories, low in carbohydrate (approximately 3-4% carbohydrate by weight), and practically fat free. You will find a sense of fullness and satisfaction when you eat green vegetables. Cooking green vegetables The easiest way to cook green vegetables is to steam or lightly stir fry with a small amount of oil or broth, garlic and ginger. You can flavor with a squeeze of fresh lemon, lime or orange juice, or a light splash of soy sauce or tamari. If you cook more than you will eat in the next day or so, most greens freeze well. Take some of your leftovers along with some brown rice and/or other protein food to make your own homemade frozen meal. It will reheat well, and taste better than almost anything you can buy. Enjoy your vegetables! Just a cup of cooked dark green vegetables will exceed your body’s requirement for many essential nutrients. Reference: Mahan LK and Escott-Stump S. Krause’s Food and Nutrition Therapy. 12th Edition. 2008. Saunders Elsevier, St. Louis, MO. Nadine Braunstein is an Assistant Professor at Towson University. She is a Registered Dietitian and Certified Diabetes Educator.
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(Picture courtesy of Flickr user mullica.) |
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Kale is a leafy green, similar to spinach or cabbage, that is both delicious and packed with nutrients. It is easy to grow and even thrives in colder climates where "a light frost can produce especially sweet kale leaves," according to WHFoods.org. It is especially popular in Northern Europe. Nutrients Kale has many vitamins and very few calories. It has even been credited with reducing the risk of cancer specifically ovarian, breast, lung, colon and bladder cancers. (For more details on how, visit http://www.whfoods.org/genpage.php?tname=foodspice&dbid=38#healthbenefits.) Kale is an excellent source of vitamin A, vitamin C, vitamin B6, and manganese and a very good source of dietary fiber, calcium, copper, vitamin B6, and potassium, according to World's Healthiest Foods which claims this resume makes kale "a health superstar!" Furthermore, kale is know for preventing eye disease, warding off heart disease, and regulating blood pressure, according to VegFamily.com. Choosing and Storing Kale When choosing your kale, stick to dark green bunches and avoid brown or yellow leaves. Kale can wilt or become bitter if kept in a warm place. Store unwashed kale in an airtight container in the refrigerator for up to a week. The taste becomes stronger the longer kale is stored. Kale can also be frozen: Wash and dry the leaves, then mince or place in a food processor and store in plastic. Once frozen, it will thaw almost immediately. Uses Kale leaves can be "steamed, blanched, boiled, braised, stir-fried or sautéed" (source). It tends to cook down significantly and is usually done in about 5 to 10 minutes. A pound of raw kale will produce about two cups cooked. Kale can be added to just about anything. It's a perfect addition to stir-fries, pastas or lasagnas. Minced kale can be healthy addition to salads, pizzas, rice dishes and even smoothies! Here are a few recipes from VegFamily.com: Pasta with Vegetables and Pine Nuts |
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Food Profile: Kale by Maggie Beetz |
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(Picture courtesy of Flickr user Robert Couse-Baker.) |
