spring csa week one

SPRING FARM FARE CSA

Allen Farms Organics Westport, MA

Pea Greens

Red Russian Kale

Pioneer Valley Grain CSA Amherst, MA

Stoneground freshly milled Whole Wheat – Emmer, Spelt & Red Llama

Farm Fare Market Sandwich, MA

Homemade Pesto – Pea Greens & Sunflower Seeds with Cape Cod Saltworks Sea Salt

Homemade Granola – Organic Oats, Tierra Farm Sunflower Seeds, Almonds, Walnuts, Raisins, Dried Blueberries, Cinnamon, Maple Syrup, Grapeseed Oil & Sea Salt

EVERY OTHER TUES between 3-6:30pm March 26th, April 9th, 23rd & May 7th & 21st

www.DeliciousLivingNutrition.com 68 Tupper Road – Unit 6 Sandwich, MA 02563

Phone: 508-813-9282 Email: [email protected]

Tierra Farm Organic Raw Pumpkin Seeds

Local Farm Fresh Eggs

Great Hill Blue Cheese, Marion, MA

Enjoy your Food! Thank you for being a part of our CSA. I am excited to provide you with locally sourced, fresh picked, handmade, sustainably

grown, non-toxic, real food.

Locally Yours, Nicole Cormier, RD, LDN

Fresh Rosemary

Locally Grown Pinto Beans


Pea Green Smoothie

1 cup Pea Greens ½ cup Frozen Strawberries ½ Papaya 1 TB Chia Seeds ½ Banana ½ cup Hemp Milk ¼ Avocado ½ cup Cabot WHOLE Plain Greek Yogurt Mix in a blender and enjoy!

Indian Spiced Red Russian Kale

1 TB Grapeseed Oil ½ tsp ground coriander 1 tsp cumin seeds 2 TB unsweetened Coconut ½ tsp mustard seeds Juice of 1 lemon 4 green chillies, chopped ½ cup peas Large piece of ginger root, grated ½ tsp turmeric 2 cups Kale Heat the oil in a large non-stick pan or wok, sizzle the cumin and mustard seeds for 1 minute, then add the chilli, ginger and turmeric. Fry until aromatic, then add the kale, a pinch of salt, a splash of water and the peas. Cover the pan and cook for 4-5 minutes until the kale has wilted. Add the lemon juice, ground coriander, half the fresh coriander, and half the coconut, then toss everything together. Pile into a serving

Recipes



Fresh Rosemary Roasted Potatoes

1 1/2 pounds small red potatoes 1/2 teaspoon freshly ground black pepper 1/8 cup Organic Olive Oil 3 Cloves Garlic, finely chopped 3/4 teaspoon Sea Salt 2 TB Fresh Rosemary leaves, chopped Preheat the oven to 400 degrees F. Cut the potatoes in half or quarters and place in a bowl with the olive oil, salt, pepper, garlic and rosemary; toss until the potatoes are well coated. Dump the potatoes on a baking sheet and spread out into 1 layer; roast in the oven for at least 1 hour, or until browned and crisp. Flip twice with a spatula during cooking to ensure even browning. Remove the potatoes from the oven and serve.

Refried Beans

Package of dry pinto beans 1/2 cup chopped onion 1 quarts of water 2 TB Olive Oil Salt to taste 1/8 cup water

Rinse the beans in water and remove any small stones, pieces of dirt, or bad beans. Cook the beans in water. Put beans into a pot and cover beans with at least 3 inches of water - about 3 quarts for 2 1/2 cups of dry beans. Bring to a boil and then lower heat to simmer, covered, for about 2 1/2 hours. The beans are done when they are soft and the skin is just beginning to break open. Strain the beans from the cooking water. Add the onions and oil to frying pan on medium high heat. Cook onions until translucent. Add the strained beans and about a 1/4 cup of water to the pan. Using a potato masher, mash the beans in the pan, while you are cooking them, until they are a rough purée. Add more water if necessary to keep the fried beans from getting too dried out. Add salt to taste. When beans are heated the beans are ready to serve.

Spaghetti Squash Pesto Primavera

1 Small Spaghetti Squash, cooked 1 jar of Pesto 2 cups of Roasted Vegetables

Poke 4 holes in spaghetti squash and cook for 13 minutes in the microwave (in a safe bowl with a small amount of water) OR cut in half and bake for 45 minutes at 375 degrees F. Remove seeds and fork out squash into a large mixing bowl, add pesto and roasted vegetables.

SPRING FARM FARE CSA Squash Bread

1 1/2 cups milled flour 1 cup butternut squash pureed 1 teaspoon baking soda 1/4 teaspoon ground ginger 1/2 teaspoon salt 1/2 teaspoon ground allspice 1/2 teaspoon ground cinnamon 1/2 teaspoon ground nutmeg 1/2 teaspoon ground cloves 3/4 cup Honey 1/2 cup vegetable oil 2 large farm fresh eggs, beaten 1/4 cup water 1/2 cup chopped walnuts

Preheat oven to 350 degrees F. Place oven rack in center of oven. Generously grease a 9x5-inch loaf pans. In a medium bowl, sift together the flour, baking soda, salt, cinnamon, cloves, nutmeg, allspice, and ginger; set aside. In a large bowl, combine butternut squash puree, sugar, vegetable oil, eggs, and water until well blended. Add the flour mixture and stir until just blended. Lightly stir in the chopped nuts. Pour batter into prepared loaf pan and bake 50 to 60 minutes or until a toothpick inserted in the center comes out clean. Remove from oven and cool on a wire rack 10 minutes; remove from pan. Cool completely before slicing.

Granola Parfait

1 cup Cabot WHOLE Plain Greek Yogurt 1 cup of Blueberries ¼ cup Granola 1/8 tsp Cinnamon Layer ingredients into a mason jar and enjoy! You can even take it with you to work!

Recipes



Pumpkin Style Spring Salad with Hard-boiled Egg

½ Hard-boiled Egg 1/8 cup Pumpkin Seeds Layer all ingredients ½ cup of Pea Greens ½ cup of Kale into a salad. Add 1 TB Blue Cheese ½ cup Mushrooms Balsamic & Olive Oil. ½ cup Strawberries ½ cup Cucumbers


Pea Greens – FIBER Vitamin A, C, Anitoxidants & Folate

Red Russian Kale – FIBER One cup serving contains about 33 calories, which are divided between 24 from carbohydrates, 4 from fat and 5 from protein. Its fiber content helps clean out your digestive and circulatory systems. Vitamins A, C and E. It also contains 10 percent of your daily copper needs.

Homemade Pesto – PROTEIN & FIBER Pea Greens & Sunflower Seeds with Cape Cod Saltworks Sea Salt 125 Calories per 1/4 cup, 6 grams of protein and 4 gram of fiber.

Homemade Granola – PROTEIN & FIBER Organic Oats, Tierra Farm Sunflower Seeds, Almonds, Walnuts, Raisins, Dried Blueberries, Cinnamon, Maple Syrup, Grapeseed Oil & Sea Salt 200 calories per ½ cup, 6 grams protein, 4 grams fibers

Nutrition & Purpose



Tierra Farm Organic Raw Pumpkin Seeds – PROTEIN & FIBER They contain about 10 milligrams of zinc per 3.5 ounces and are rich in vitamin E. Also, phosphorus, magnesium, and manganese, and a good source of the minerals zinc, iron, and copper.

Local Farm Fresh Eggs - PROTEIN 90 calories, 7 grams of protein

Great Hill Blue Cheese – PROTEIN Best tasting Blue Cheese in my book.

Fresh Rosemary - FIBER If you choose to plant your Rosemary, it flourishes in well-drained, alkaline soil. It is rich in B-Complex, like Folic Acid, Vitamin A, Vitamin C, Potassium, Calcium and Iron. Fresh rosemary herb should be stored in the refrigerator inside plastic bags.

Locally Grown Pinto Beans – PROTEIN & FIBER A 1/2-cup serving of pinto beans provides 100 calories, along with 6g of fiber, 6g of protein. This serving of pinto beans also contains 20 percent of the daily value for folate, iron and phosphorus, thiamine and magnesium, calcium and zinc, Vitamin B6, riboflavin and vitamin C and niacin.

SPRING FARM FARE CSA daily menus:



Breakfast: Protein, Whole & Fruit

Granola Parfait with Berries Snack: Fruit

Lunch: Protein & Vegetables

Pumpkin Style Spring Salad with Hard-boiled Egg

Snack: Protein & F iber

Pea Green Smoothie

Dinner: Protein & Vegetables

Spaghetti Squash Pesto Primavera

Breakfast: Protein, Whole & Fruit

Squash Bread with Almond Butter & Berries Snack: F ruit

Lunch: Protein & Vegetables

Spaghetti Squash Pesto Primavera with Roasted Rosemary Potatoes Snack: Protein & F iber

Pea Green Smoothie

Dinner: Protein & Vegetables

F ish Tacos with Refried Beans and Indian Spiced Red Russian Kale

spring csa week one

Documents

cup water

cover beans

bad beans

cup organic olive oil

tb olive oil salt

cups of dry beans

fresh coriander

tsp cumin seeds