spring csa week two

SPRING FARM FARE CSA

E&T Farms West Barnstable, MA

Hydroponic Mixed Greens

Hydroponic Fresh Basil

Pioneer Valley Grain CSA Amherst, MA

Farm Fare Market Sandwich, MA

Homemade Carrot Hummus

Homemade Vegetable Stock

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 Sunflower Seeds

Local Farm Fresh Eggs

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 & Jim Lough

Locally Grown Black Beans

Cape Cod Saltworks Sea Salt

Turmeric


Coconut Turmeric Whitefish over Hydroponic Mixed Greens

2 TB Coconut Oil 1 TB Turmeric ¼ cup peas 2 TB minced Fresh Ginger 1 tsp ground Cumin 2 pounds whitefish 4 gloves garlic 14 oz Coconut Milk 1 TB Cilantro 1 chili pepper 1/2 cup Vegetable Stock 1 TB Arrowroot Heat 1 TB of oil in a skillet. Add the ginger, garlic and chili pepper. Cook for 2 to 3 minutes, stirring occasionally. Make a well in the middle and add the remaining oil. Add the turmeric and cumin, stir into the oil. Cook for 2 – 3 minutes. Add the coconut milk and ½ cup of vegetable stock and arrowroot. Mix well and allow simmering for about 10 minutes. Add the peas and fish. Mix well and cook for about 7 minutes – until the fish is cooked through. Turn off the heat and add the chopped cilantro, parsley or scallion greens. Serve with ½ cup cooked Brown Rice and Mixed Greens.

Fish Tacos with Black Beans, Carrot Hummus & Mixed Greens

1 TB Grapeseed Oil 1 TB Carrot Hummus 6 oz Whitefish 2 small corn tortillas ¼ cup Black Beans, cooked Juice of 1 lemon ½ cup Mixed Greens ¼ Avocado, Sliced Heat oil in frying pan and pan-sear whitefish for about 4-5 minutes on each side over medium heat. Lay 2 tortillas onto plate, spread ½ TB of hummus on each tortilla, top with mixed greens, black beans, ½ whitefish on each tortilla, avocado slice and drizzle lemon juice. May top with cilantro for an extra flavor explosion.

Recipes



Basil Sunflower Seed Pesto with Spaghetti Squash, Mushrooms & Spinach

2 cups Basil leaves ½ cup Sunflower Seeds 1 cup mushrooms, sautéed 1/2 cup Organic Olive Oil 3 Cloves Garlic, finely chopped 1 cup Spinach, sautéed Dash of Sea Salt & Pepper 1 spaghetti squash, cooked Combine the basil, garlic and sunflower seeds in a food processor and pulse until coarsely chopped. Add ½ cup oil until smooth. Season with salt and pepper. Freeze in an airtight (mason jar) container and drizzle small amount of oil over the top. Freeze up to 3 months. Mix into cooked spaghetti squash, sautéed mushrooms and spinach.

Baked Eggs with Basil over Black Beans & Sweet Potato Cakes

½ cup Black Beans, cooked 2 Basil Leaves ¼ cup Oats 1 – 2 Eggs 1 TB Olive Oil 1 Egg Salt to taste 1 Sweet Potato, shredded 1 TB Coconut Oil 1 tsp Turmeric

Preheat oven to 350. Place 1 – 2 eggs in a muffin baking sheet, sprayed or wiped with olive oil first. Top with basil and bake for 12 -15 minutes until cooked through. In a mixing bowl, mix oats, sweet potato, turmeric and egg. Make into small patties and cook in a frying pan over medium – high heat with coconut

Honey Comb into Honey Spread over ½ cup of Millet with Berries

1 Honeycomb Piece ¼ cup Millet 1 cup of Berries

Place honeycomb into sauce pan and heat on low until honey melts. Using a spatula, gently separate comb pieces from honey. After 15 minutes, remove honey from heat and pour into bowl. Let cool and comb will harden as a top layer. Remove layer. Cook Millet over the stove in a saucepan over medium low heat with ½ cup water or milk. Place into bowl, top with honey and berries.

SPRING FARM FARE CSA Carrot Hummus

2 cups chickpeas, cooked ½ Avocado ½ cup shredded carrots 1 TB Tahini ¼ cup Olive Oil Sea Salt Place all ingredients into food processor until smooth.

Egg Salad in a Collard Green Wrap with Greens

1/4 cup Cabot WHOLE Plain Greek Yogurt 2 Collard Green Leaves 2 Hard-boiled Eggs ½ cup mixed greens Dash Cape Cod Saltworks Sea Salt Mash yogurt and egg until chopped and mixed well. Add sea salt and place 2 tablespoons into collard green leaf, add mix greens and wrap tightly.

Recipes



Black Bean Burgers

2 cups of black beans, soaked & cooked 1 TB Turmeric ½ Red Bell Pepper ¼ tsp sea salt ½ cup chopped scallions 1 cup oats 3 TB cilantro 2 TB Chia Seeds 3 cloves of garlic 1 cup sweet potato, shredded 2 Eggs Smash black beans and place to the side. Shred sweet potato and pepper in food processor and place to the side. Place oats into food processor and mix until flour consistency, add turmeric, garlic, eggs, cilantro, chia seeds, salt and scallions and pulse 3 times. Then, add all ingredients together, form into patties and place on a baking sheet and put into the freezer for at least 1 hour before cooking in a frying pan with grapeseed oil. About 5 minutes on each side.


Mixed Greens – FIBER Hydroponics minimize the environmental impact of farming, giving you an additional reason to consider using these types of vegetables. They are grown in a nutrient solution, foregoing the use of soil. It can be superior in nutrition and taste with the presence of micro-organisms.

Basil– FIBER The active constituents called flavonoids found in basil provide protection at the cellular level. It also has the ability to inhibit several species of pathogenic bacteria that have become resistant to commonly used antibiotic drugs. High in Magnesium, Vitamin C, Calcium & Iron.

Sunflower Seeds – PROTEIN & FIBER Excellent source of Vitamin E, the body’s primary fat-soluble antioxidant, which means it protects your cell membranes, brain cells and cholesterol from free radicals. It can reduce symptoms of asthma, osteoarthritis, & rheumatoid arthritis. High is magnesium & selenium.

Homemade Vegetable Stock – PROTEIN & FIBER Serving size: 1 cup, 70 calories (0 from fat), 0g total fat, 0g saturated fat, 0mg cholesterol, 50mg sodium, 16g carbohydrate (2g dietary fiber, 4g sugar), 2g protein

Nutrition & Purpose



Turmeric– FIBER It belongs in the ginger family and grows on bushes in India, Africa and parts of Asia. Turmeric contains magnesium, iron, potassium and vitamin B6. It can help reduce swelling and inflammation of arthritic joints. It has also been used to treat digestive disorders & regulate menstrual cycles.

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

Local Honeycomb– PROTEIN Honeycomb is a waxy, hexagonal structure built by worker honeybees to store honey and pollen. Best when heated to separate bees wax and honey.

Locally Grown Black Beans - FIBER A cup of cooked black beans provides 227 calories, 15 g of protein, 1 g of total fat, no saturated fat or cholesterol, 41 g of carbohydrate and 15 g of fiber. One serving is HALF cup.

Homemade Carrot Hummus– PROTEIN & FIBER Two Tablespoons = 55 calories, 5 g protein, & 3 g fiber,.

Cape Cod Saltworks Sea Salt No processing, no additives, and no anti-caking agents. Just salt!

SPRING FARM FARE CSA daily menus:



Breakfast: Protein, Whole Grain & F ruit

Honey Comb into Honey Spread over ½ cup of Millet & Berries

Snack: F ruit

Lunch: Protein & Vegetables

Egg Salad in a Collard Green Wrap with Greens

Snack: Protein & F iber

Carrot Hummus & Mary Gone Crackers

Dinner: Protein & Vegetables

F ish Tacos with Black Beans, Carrot Hummus & Mixed Greens

Breakfast: Protein, Whole & Fruit

Baked Eggs with Basil over Black Beans & Sweet Potato Cakes

Snack: F ruit

Lunch: Protein & Vegetables

Mixed Greens Topped with Turmeric Pan-seared Whitefish & Balsamic Honey

Snack: Protein & F iber

Green Tea & Honey with Fruit

Dinner: Protein & Vegetables

Basil Sunflower Seed Pesto with Spaghetti Squash, Mushrooms & Spinach

spring csa week two

Documents

cup oil

tb of oil

tb coconut oil

tb olive oil

cup mushrooms

cup spinach

tb grapeseed oil

tb turmeric cup peas