Tuesday, February 28, 2017

What exactly is a CSA? And should YOU be involved?

Community Supported Agriculture gives you more power (and more options) than you think...



CSA stands for Community Supported Agriculture. Basically, you pay to have a box of local, seasonal vegetables and/or fruit from a local farm every week. Sometimes they are organic, certified organic, sometimes they are not.  Sometimes they include certain extra items such as eggs and you can often pick and choose certain vegetables if there are some you prefer over others. Sometimes the items are delivered to a drop off point or you can pick them up directly at the farm.  There are full shares, half shares and work shares, which means that you can offer hours of work in lieu of partial or full payment.  There are also CSAs that provide land for people to plant and care for their own crops.

Organic, eggs from free range hens can be a great option!

Many times payments are expected before the growing season begins.  This allows the farmers to get supplies, seed, and invest in what they need for the upcoming season.

The great thing is that the items are farm fresh.  The produce can vary wildly and sometimes there are “you pick your own” days during which you can come out and pick your own vegetables or fruits if you choose. 

It can be refreshing to know exactly where your food is coming from, and (if you want to know) what it is being fed, how it is treated and grown.  You can probably walk around and see just how things are done and ask all the questions you like.  What a difference, right?

It is rewarding to support your local farmers.  There are folks who work hard and dig in and grow things the old fashioned way, and try to turn their gardens into something that can help their communities by providing fresh, healthy produce.  Sometimes they need a little help by just having the local folks choose their produce over that which is available in the grocery aisles.  Often it can be better for you.

If you want organic, you get organic.  If you want fresh, you get it.  If you want fresh off the vine, guess what?  You’ve got it.  Also, many CSAs will offer a list of what they offered the previous season, and ask for requests for the coming season.  

It can be fun to cook with the fun surprises that your weekly veggie box provides.  I had never cooked with bok choy until I had joined a CSA.  We made both chicken stir fry and veggie stir fry and learned bok choy is delicious.  I have opened the box and wondered “What am I looking at?” and had adventures in the kitchen making kohlrabi fritters (fantastic!) but most CSAs will provide a list of what to expect in your box each week.

The downsides include that it is a side trip to the grocery store.  Also, these are regional, seasonal vegetables.  So, if you live in Maryland, you are probably not going to be enjoying oranges in June.  However, greens of many varieties are plentiful in mid-June and a myriad of peppers are around in mid-October.  So, yes you will have to supplement your box of vegetables if what you want to eat isn’t in season regionally. 

Seasons can be extended with greenhouses.  Also, if your farmer is adventurous they may offer interesting vegetables and fruit that are less than common in your area.
Prices can vary but generally range from $15 to $30 a week.  I loved it, to be honest.  And it was a learning experience for me. Now I run my own CSA and encourage folks to try it out for themselves, at a half share to start if they aren’t sure about it.

We offer culinary herbs, such as fresh basil,
with our CSA full share packages.

Our CSA season begins in mid June and runs through mid October (about 18 weeks).  Last season we grew lettuces (including buttercrunch and merlot), mustard greens, collards, kale, spinach, cabbage, Swiss chard, beets, carrots, garlic, onions, Cherokee tomatoes, several other varieties of heirloom tomatoes, cherry tomatoes, two types of heirloom sweet corn, red and green bell peppers, jalapeno peppers, scotch bonnet peppers, cayenne peppers, tomatillos, black beans, green beans, heirloom dragon tongue beans, cucumbers, yellow squash, zucchini, two kinds of okra, pumpkins, strawberries, wineberries, watermelon, blackberries, and more.   We also grow a full range of herbs, both medicinal and culinary (culinary are included in our CSA full share package, if requested).  We have organic, hormone free, antibiotic free, eggs from free range hens as well that can be included in the package.  This year we are expanding our produce options.  Our produce is grown organically (though we are not certified).


We so enjoy working the gardens, and hope to have some new folks to feed this season! I hope you’ll consider giving a CSA near you a try, and support your local farmers!



Tuesday, February 14, 2017

10 Protein Packed Veggies

                
Black beans are a good source of protein.


            I have a lot of friends who push themselves hard and want to know more about some of the vegetables, legumes, nuts, seeds and so forth that can offer them a good source of protein to help to support them in their day to day routines.  I also have some friends who are interested in the idea of incorporating more meat-free options in their diets.  Whether you are a meat eater, who wants to boost your protein in a healthy way, or if you are a vegetarian or vegan with the same goal, here is a list of 10 high protein sources.

1.        Beans.  In particular, raw soybeans have 68 grams of protein per cup.  They are also considered to be a complete plant protein.  Other legumes and beans are generally high in protein including black beans (39 grams per cup) and lentils (18 grams per cup).

2.       Seeds. Sunflower seeds, for instance, have 29 grams of protein per cup.  Pumpkin seeds have 9 grams per ounce (that would be 39 grams per cup!).  Flaxseed is also high in protein (1.9 grams per tablespoon) and chia seeds (4.7 grams per ounce). 

3.       Corn.  Yes, corn.  Corn has 16 grams of protein per cup. 

4.       Quinoa.  This can be substituted for rice along the side of any dish. Quinoa has 8.1 grams of protein per cup (versus brown rice’s 5 grams), and it is a complete plant protein.  Still, combining rice with beans can be a great source of protein.

5.       Mushrooms.  Portobello mushrooms have up to 5 grams of protein per cup.  White mushrooms have about 3 grams per cup, and there are 2.26 grams in a cup of shitake mushrooms. 

6.       Brussels sprouts have 3 grams of protein per cup.  Not bad for these tiny cabbages!

7.       Greens.  Kale has 2.9 grams of protein per cup, and spinach has  0.9 grams per cup.  It doesn’t sound like spinach has a lot but calorie-wise, if you consider that 100 calories of beef can give you 10 grams of protein and 100 calories of spinach can give you 12 grams of protein, you may look at it differently.  Then again, maybe you wouldn’t.  You would have to eat a whole lot of spinach to eat 100 calories!   It is still a very healthy alternative to greasy French fries and offers minerals and vitamins as well as protein to support your health.

8.       Broccoli contains about 2.6 grams of protein per cup.  It has more protein per calorie than steak, but of course, you would have to eat a great deal of broccoli to get as much protein as you would probably get out of a serving of steak. At any rate, it is a good vegetable to include for its protein and its overall nutritive content.

9.       Sprouts.  Alfalfa sprouts and bean sprouts can be included on a salad of sandwich, for instance, to add a little bit of a refreshing crunch.  They also carry some fiber, minerals and vitamins and about 1.3 grams of protein per cup.

10.   Artichokes.  Yes, an artichoke has about 4.2 grams of protein. It also has a lot of vitamins and minerals for you!

*Always check with your primary healthcare physician prior to vastly changing your diet, and check with him/her to be sure that there are no contraindications.  It should also be noted that I am an herbalist, not a nutritionist/dietitian and cannot make suggestions as to changes in personal diet plans.  Please consult your personal nutritionist/dietitian for further information.

Yes, Jones’ Acre Homestead is offering a CSA this season!  We will be offering beans, corn, greens, Brussels sprouts, asparagus and many, many more veggies, fruits, herbs and fresh eggs to boot!  Message us on Facebook for more information!



Coles, T. (2013, July 13). Food fight: Quinoa vs. Brown rice. Retrieved February 14, 2017, from Canada Living, http://www.huffingtonpost.ca/2013/07/12/brown-rice-vs-quinoa_n_3587555.html

Russell, T. (2010, July 7). GREEN SMOOTHIES. Retrieved February 14, 2017, from Nutrition, http://www.incrediblesmoothies.com/raw-food-diet/raw-nutrition/is-spinach-really-a-rich-source-of-protein/


U.S. Department of agriculture. (2017, February 14). Retrieved February 14, 2017, from https://www.usda.gov/wps/portal/usda/usdahome