I hope everyone is as excited as I am about melons and corn! Last week gave us our first big melon harvest for market. We’d been anxiously checking the melons for the past couple weeks, waiting for that first ripe one to snap off the vine. When we finally sliced one open to find a sweet, dark pink flesh, that made for the most delicious afternoon snack on the farm! That excitement was followed by the first ripe cantaloupe a few days later, its rind having turned from green/grey to yellow and emitting a sweet scent even before it picked off the vine. Sweet corn provided our harvest excitement this week! We’d been watching the stalks grow taller and the ears gain size, and a peek into the cob revealed kernels plumping up. Then the pink silks started to dry up and brown, and the ears filled out all the way to the end, and they were ready! Aside from exciting harvests, we’ve also had a busy week of cover cropping. As the fields are emptied of their spring and early summer crops, cover crop seeds–such as buckwheat, sorghum-sudangrass, cowpeas, and millet–are going into the ground to prepare the soil for fall crops. We’ve also been breaking ground on three new fields at the back of the farm, so you’ll soon be seeing a pumpkin patch (pictured below) and lush fields of cover crops and sunflowers! Lastly, thanks to the help of some hard-working volunteers, we were able to power through a lot of weeding this week, so our fields are looking clean and clear and our veggies have air to breathe and room to grow!
Recipes, Nutritional Information and a Word Search Puzzle!
-from CSA member Hannah Lima
Tomatoes are a member of the nightshade family. While conventional tomatoes are one of the 12 vegetables reported to contain the most pesticide residue, Serenbes’ tomatoes are pesticide free and packed full of nutrition. These nutritious vegetables are well known for the antioxidant, lycopene, they contain. Whether your tomato is beautiful red or is more orange in color both provide ample amounts of lycopene. These little fruits, tomatoes, have been shown to help maintain bone health, lower cholesterol levels, and provide anti-cancer benefits Stuffed peppers with cherry tomatoes, feta and thyme– serves 4 Ingredients: 2 bell peppers, halved lengthwise, seeds removed 1 cup of cherry tomatoes 1 ½ ounces feta cheese, crumbled 1 tsp fresh thyme, coarsely chopped 8 basil leaves, torn into pieces Fresh pepper 1 tbsp extra-virgin olive oil Preparation: Preheat oven to 400 degrees. Place pepper halves, cut sides up, in a baking dish. Toss tomatoes, feta, thyme and basil together, season with black pepper. Fill each pepper with tomato mixture. Drizzle each with oil. Bake peppers, covered with foil, until they begin to soften, about 30 minutes. Remove foil and continue to bake until tomatoes begin to burst and cheese starts to brown, 13-15 minutes more. Remove from oven and serve. Nutrition: 148 calories, 12g fat, 6g carbohydrate, 1g fiber, 6g protein Peppers: Bell Peppers or Sweet peppers can be green, red, yellow, orange, or purple. Regardless of the color these crunchy vegetables provide a variety of vitamins and minerals. Just one cup provides more than 150% of your daily vitamin C needs, 2 grams of fiber and only 28 calories. These veggies also provide an ample amount of vitamin E and the mineral manganese making them an antioxidant powerhouse.
harred Corn Succotash- serves 6 Ingredients:
- 1 pound fresh fava beans, shelled (1 cup)
- 2 tablespoons olive oil
- 4 cups fresh corn kernels, cut from 4 ears of corn
- 1 small onion, finely diced
- 2 small garlic cloves, minced
- 1 teaspoon kosher salt
- 1/2 red pepper, thinly sliced
- 1 scallion, thinly sliced
Preparation: Blanch the fava beans in a pot of lightly salted boiling water for 2 minutes and drain. Rinse the beans under cold water to stop the cooking. Peel off and discard the green skins; set aside the beans. Heat the oil in a large skillet over medium heat. Add the corn, onion, garlic, and salt and cook, stirring frequently, until the vegetables are slightly charred and golden, 6 to 7 minutes. Add the bell pepper and beans and cook an additional 2 minutes. Remove from heat, add the scallion, and toss well. Serve warm or at room temperature. Nutrition: 179 calories, 7g fat, 28g carbohydrate, 4g fiber, 6g protein Corn is part of many different foods we eat: corn chips, tortillas, popcorn and many more. With its presence in so many foodstuffs we may not realize that corn provides many nutritional benefits. The common yellow corn is rich in the carotenoids, lutein and zeaxanthin and the benefits from these antioxidants remains constant whether corn is eaten fresh or in one of its many dried forms. High amounts of fiber and protein in corn has been shown to help stabilize blood sugar and improve digestive health. Melons are the sweet taste of summer and come in many different varieties; watermelon, honeydew melons, cantaloupes…just to name a few of the more familiar melons. Cantaloupes, with their pastel orange color, are a great source of vitamin A and provide more beta-carotene than oranges. Just one cup of this juicy fruit provides 78% of your daily vitamin C and 30% of your vitamin A requirements. The seeds, which are edible, provide a significant amount of omega-3 fat.
Melon and Tomato Salad- serves 6 Ingredients:
- 2 pounds watermelon or cantaloupe
- 3 tablespoons lemon juice
- 3 tablespoons lime juice
- 1 or 2 serrano chilies, sliced thin
- 1 tablespoon packed light brown sugar
- 2 teaspoons kosher salt, divided
- 5 tablespoons extra-virgin olive oil, divided
- 2 teaspoons finely shredded ginger
- 1 1/2 teaspoons peppercorns, crushed, divided
Preparation: Slice melon thinly and lay on a large shallow platter. Slice tomatoes crosswise and lay on platter with melon.Whisk together lemon and lime juices, chilies, brown sugar, 1 tsp. salt, 3 tbsp. oil, the ginger, and 3/4 tsp. peppercorns. Pour dressing over melon and tomatoes. Let marinate 10 minutes. Nutrition: 175 calories, 12g fat, 18g carbohydrate, 2g fiber, 2g protein