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MEMBER NEWSLETTER
MEMBER NEWSLETTER
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HIGHCROSS FARM
“To everything there is a season, a time to plant and a time to pluck up that which is planted.”
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Happy Labor Day
The Wonder-Veggie: Kale
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Pa ni ss e O ak L ea f Lm
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HighCross F
HighCross Farm CSA Newsletter
Summer Share Week #13 - September 3, 2015
In the Box this Week
2015 Fall Share
2015 Summer CSA Shares
are Available
Help Wanted Ad
Ha p py La b or D ay
We trust you are enjoying the
fruits of our labors.
Note that your pick-up site host
contact info is available (for most
sites) through your CSA online
account under “Pick-up Directions.”
May you have a happy and
relaxing Labor Day weekend.
HighCross Farm
Fresh Market Produce
Steve & Kath Vogelmann
W2292 Rustic Drive
Campbellsport, WI 53010-3126
920-533-FARM (3276)
- Healthy eating from your
Farmers Steve, Kath & Crew
I pray that in all respects you
may prosper and be in good
health, just as your soul
prospers.” 3 John 2
Recipes
Apples from our small orchard
are available on the web store:
http://csa.farmigo.com/store/
highcrossfarm/
The Wonder-Veggie: Kale
By Anna Jonker
Do you ever tire of eating a plethora of veggies in order
to balance your nutritional intake? It sounds a bit
strange, I know, but I imagine the fatigue is out there –
eat your sweet potatoes for the beta carotene, the leafy
greens for vitamin E, broccoli for your source of
magnesium, bell peppers for vitamin C, tomatoes for
vitamin B5, acorn squash for vitamin B11 – this can only
develop into something of a lachanophobia (the fear of
vegetables that is). Have you ever wondered if there was
a veggie out there that could take care of several of your
nutritional strivings without chasing after numerous
vegetables? Wonder no more.
Low in antioxidants? Eat kale.
Blood not clotting properly? (Indicating a lack of
vitamin K) Eat kale.
Looking for a non-meat source of iron? Eat kale.
Lacking vitamin A? Eat kale.
Trying to avoid milk, but worried about calcium? Eat
kale.
However, you can increase their absorption by eating
them with a fat, and forming micelles (a mixed fat
molecule that aids in solubility).3 Try the kale and
avocado salad (a great source of monounsaturated fats)
below to utilize this fact. The bioavailability of iron in
kale is also limited, but can be increased by eating kale
with an acid, like lemon juice (another reason to try that
salad recipe below).4
I’ve already dubbed kale a cure of variations on
lachanophobia, and the “wonder-veggie” so I’d better
hold off on any further praises (lest it get a big head and
turn into a cabbage☺) and simply remain thankful for
this nutrient-dense leafy-green gift and advise: Eat kale!
1
“Listing of vitamins” Harvard Health Publications: Harvard Medical
School. Available from: http://www.health.harvard.edu/newsweek/
Listing_of_vitamins.htm Accessed: September 25, 2013.
2
“Kale” Vectis Road Allotments. Available from: http://www.veraveg.org/
Veg%20History/Veg%20History%20Kale.html Accessed: September 12,
2013.
3
“Carotenoids” Linus Pauling Institute: Micronutrient Research for
Optimum Health, December 2005. Available from: http://
lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/#metabolism
Accessed: September 12, 2013
4
“6 Things You Don’t Know About Kale” Huffpost Healthy Living, July
30, 2013. Available from: http://www.huffingtonpost.com/2013/07/30/kalefacts-nutrition-info_n_3671210.html Accessed: September 12, 2013
Need a good source of omega-3 fatty acid? Eat kale.
Sick of oranges, but need vitamin C? Eat kale.
There you have it, the solution to your variation of
lachanophobia; kale. But what exactly is kale? It’s a
relative of the cabbage plant, of the Brassica family and
thought to be native to the Mediterranean region. But, as
farmers began to cultivate kale, and moved north, they
realized kale’s hardiness which made it flourish in the
cold-weather climates of northern Europe.2 Like the
Romans before them then, many of those northern
European countries soon had kale as a staple in their
diets.
One potential downfall of this wonder-veggie (could
there be one?!) is the bioavailability of its nutrients. This
refers to a phenomenon in which a nutrient is present in
a food source, but isn’t necessarily easily absorbed upon
consumption. For example, although carotenoids (a
phytonutrient) are present in kale, they aren’t necessarily
readily taken in by the body when kale is consumed.
Kale, Carrot and Avocado Salad
1 bunch of kale, stemmed and finely chopped
2 cups grated carrots
½ avocado, peeled and pitted
¼ cup thinly sliced red onion
2 tablespoons lemon or lime juice
2 tablespoons sesame seeds, toasted
½ teaspoon soy sauce
Toss all ingredients together in a large bowl. Use your
hands or the back of a large spoon to thoroughly mash
avocado into the kale. Set aside at room temperature for
30 minutes before serving to allow kale to soften.
From: Whole Foods Market, Available from: http://
www.wholefoodsmarket.com/recipe/kale-carrot-andavocado-salad Accessed: September 12, 2013
In the Box this Week
Summer Squash - Please send in your favorite summer
squash recipes for us to share in the newsletter!
Storage information: Lettuce, leafy greens, root veggies,
and the cabbage family should be kept in the coldest area
of your refrigerator, ideally on the lower level or in the
crisper drawer. Place all items in plastic bags or wrap in a
damp towel, to prevent wilting due to the dehydrating
effect of refrigeration.
Monitor the produce over time; it should be kept neither
too wet nor too dry inside the plastic bag. Slightly open
the bag if you see water droplets forming on the inside.
Tomatoes should not be refrigerated, unless they are cut
into. See more storage information at Fresh Herb - Basil.
Lettuce - Green Oak Leaf type. Panisse variety.
- Green Zucchini - The one almost everyone is familiar
with. We’re always trialing different varieties, so the green
color may vary somewhat. Some of these hide and get way
too big; they are offered cheap on the web store, when
available, for zucchini bread, etc.
- Golden Zucchini - Just like the green, except golden in
color.
- Zephyr - A straightneck squash with a light green tip and
very good flavor and texture. This is one of our favorites.
- Romanesco - A ribbed Italian heirloom with delicious
rich flavor. Not as juicy as zucchini. Another one of our
favorites.
- Patty Pans - Our very favorite summer squash. We call
these “UFO Squash” around here. They have a rich, nutty
taste.
Kale - Curly in the large share and Lacinato in the small
share. It will keep a long time. Use it in stir-fry, soups, kale
dip (recipe below), or make kale chips. See recipe below
for Portuguese Kale soup.
For more info & recipes, see:
http://www.discoverkale.co.uk/recipes/
Green Zucchini, Golden Zucchini,
Straightneck, Zephyr, Romanesco, Patty Pan
Italian Flat Leaf Parsley - A powerhouse of nutrition. See
this link for more information: http://www.whfoods.com/
genpage.php?tname=foodspice&dbid=100
Will go well with the parsley and onion in your share to
make the Kale Dip recipe (see below). It’s similar to a
spinach dip–you MUST try it!
It is prized by chefs desiring a more robust, strongly
flavored parsley. Great in soups and stews, or cooked
alongside poultry or meat dishes. Has a stronger flavor
than curly-leaf parsley and therefore is used especially in
cooked dishes rather than eaten fresh.
Tomatoes - Cherry Tomatoes and/or Slicing Type.
About the tomatoes this year: the tomato fruits in our
area are very slow to ripen this year. Furthermore, the field
tomato plants were recently hit with the dreaded Late
Blight disease, which causes the fruits to spoil and quickly
kills the plant. So far, the tomato plants in the hoophouse
have remained healthy, but what it means is that we will
probably have a limited amount of tomatoes this year.
Visit this week’s UW Crop Update for more information
about disease and insects affecting Wisconsin crops:
Vegetable Crop Update August 28, 2015
Cantaloupe - In the large share this week. Vine-ripened.
Limited supply this year due to severe disease. :-(
Here’s the list of what is in today’s box:
Carrots - Sweet and crisp. Most of these are Sugarsnax
variety, a long Imperator type.
Sweet Onion - Red Sweet Onion. Cabernet variety.
Note that you can chop and freeze onions for use later.
Store in a freezer container or ziplock bag; if you first
freeze the pieces on a cookie sheet, you can shake them out
as needed.
Peppers - Please review the newsletter each week to
find out which kind of peppers are included in your
box. You can simply chop and freeze peppers (sweets and
hots) for use later - they do not need to be blanched.
Most green peppers (also known as sweet peppers - versus
hot peppers) start out green, but will eventually turn red or
other colors, becoming sweeter as they ripen.
See this link for recipes & an in-depth discussion of all the
healthy nutrition found in peppers: Bell peppers
Large Share:
Lettuce - Green Oak Leaf
Italian Flat Leaf Parsley
Kale - Curly
Carrots
Cantaloupe
Summer Squash
Tomatoes
Hot Peppers - Yellow Hungarian
Sweet Peppers - Green & Light Yellow
Sweet Red Onions
Fresh Herb - Basil - Large Leaf Italian & Purple
Small Share:
Lettuce - Green Oak Leaf
Italian Flat Leaf Parsley
Kale - Lacinato
Carrots
Summer Squash
Tomatoes
Hot Pepper - Yellow Hungarian
Sweet Pepper - Green
Sweet Red Onions
Fresh Herb - Basil - Lemon
Hot Pepper - Yellow Hungarian type. Will keep a long
time under refrigeration, or may be chopped and frozen for
use later.
Sweet Pepper - Light Yellow and Green in the large share.
Green in the small share. Lots more peppers coming soon.
Fresh Herb - Large Leaf & Purple Basil in the large
share; Lemon Basil in the small share.
To store, do not refrigerate. Place the basil stem(s) in a
glass of water on your counter and change the water as
necessary, just like a cut flower - it will last a week to 10
days under normal conditions. It likes neither temperatures
below 50 F. nor water on the leaves.
Tentative list of some of the items in next week’s share:
Summer Squash, Tomatoes, Sweet Onions, Green Pepper,
Hot Pepper.
Melons in some shares, and the first of the Cheddar
Cauliflower in some shares.
Maybe Celery, Bulls Blood Beets, Potatoes, Winter squash.
2015 Fall CSA Share
Celebrate your Thanksgiving and December
holidays with the finest, freshest produce available
in SE Wisconsin, direct from our family farm
to your dinner table.
The Fall share will include not only good amounts of
typical fall storage items (onions, potatoes, root
crops, and winter squash) to last you into the new
year, but also fresh greens, made sweeter by the cool
weather.
This will be a hefty share, packed into our standard
large share box (1 & 1/9 bushel size) or small share
box (we’ll be using a ¾ bushel size).
TwoThursday deliveries:
November 5 and November 19, 2015.
Small share is $70. Large share is $100.
These are jam-packed shares, a super value.
To sign-up, log into your CSA account and toggle the
Season Selection box at the upper left to “Fall 2015”
and then hit the “click to join” link.
Or simply click here:
http://csa.farmigo.com/join/highcrossfarm/
2015fallshare
Includes arugula, Asian greens, beets, radish,
cabbage, carrots, celery root, lettuce, kohlrabi, kale,
onions, parsley, parsnips, potatoes, peppers, spinach,
swiss chard, tomatoes, winter squash, fresh herbs and
more.
With plantings in our hoophouse and the use of
protective rowcover in the fields, we are usually able
to provide greens until quite late in the season, as
these photos attest.
To make an electronic payment, select to pay via
PayPal; you will then have the choice to pay with
your PayPal account OR choose the option to pay
with a credit card. Or send a check to HighCross
Farm.
Your satisfaction is guaranteed.
Heavier items such as winter squash, potatoes, and
root crops are packed in the bottom of the boxes.
November 16, 2012
November 29, 2012
2015 Summer CSA Shares are Available
Shares for the 2015 Summer CSA season are still
available, as we have increased the size of our
operation again this year. Price will be automatically
prorated during the sign-up process.
To sign-up click here: CSA 2015 | HighCross Farm
Red Romaine Lettuce today at HighCross Farm
Consider giving a 2015 Summer Share
to someone you care about
–a gift that keeps giving all season long.
(The 2015 Fall/Winter Share
will be open for enrollments soon.)
Help Wanted Ad
With many of our team members returning
to school, we are very short-handed
on help at this time.
Please spread the word to anyone who
might be interested in joining our
fabulous worker team.
For more information, please visit:
HighCross Farm Team | HighCross Farm
HighCross Farm
Fresh Market Produce
Steve & Kath Vogelmann
W2292 Rustic Drive
Campbellsport, WI 53010-3126
920-533-FARM (3276)
Recipes
Kale Spread
This tastes sort of like spinach dip. Ol' Farmer Steve can't get
enough of it!
Trim the thick center stalks from the leaves; discard stalks (or feed
to your goats or horses). Finely shred the remaining leaves and mix
with an equal quantity (when combined) of chopped parsley and
chives (or use the onion your share today). Add enough
mayonnaise to bind together. (Feel free to adjust the ratio of
ingredients to suit your own tastes.)
Source: Modern Ways with Traditional Scottish Recipes
Three types of kale at HighCross Farm
- Red Russian, Green Curly, and Lacinato
Recipes
Portuguese Kale Soup
Variations:
1 lb kale
1 lb potatoes
1 lb smoked saugage (linguica or chorizo)
1 c chopped onions
½ c chopped carrots
2 cloves garlic, chopped
2 T olive oil
2 T butter
2 qt. Chicken broth
3 lb peeled, seeded, chopped tomatoes
1 ½ c cooked kidney beans (or white cannelloni
beans)
Salt and pepper
Substitute Escarole or Napa cabbage for Kale. Add
fresh chopped leeks or scallions. Use fresh carrot
juice as part of the broth. Add a few fresh parsley,
sage, or oregano leaves if you have them.
Strip kale leaf from stems and cut into wide strips on
the diagonal (about 6-8 c). Wash, cut, and peel
potatoes and keep in cold water. Prick sausage and
blanch in boiling water 5-10 minutes. Drain and cut
in ½ inch slices; set aside.
Serves 4
Sauté onions, carrots and garlic in oil and butter
until softened and starting to caramelize. Add
potatoes and broth and simmer partly covered for
15-20 minutes, till potatoes are cooked. Mash some
of the potatoes against the side of the pot (or puree
with some of the broth and return to the pot).
Stir in tomatoes and kidney beans and simmer 10 15 minutes. Add kale and sausage and cook 5-10
minutes longer.
This soup is traditionally made with the linguica
sausage, a spicy Portuguese sausage. I couldn’t find
it, so used chorizo one time and I think Andouille
one time. I skipped blanching it and just sautéd it
with the onions. Another recipe called for cabbage
or napa and used parsley, sage and oregano as well.
Starting From Scratch:
This soup works well if you start with a pork
shoulder bone and make your own broth, but that
will require a few extra hours. If you start this way,
you can substitute 1/3 pound dry beans added at the
start of cooking instead of using the canned beans.
Add the potatoes and kale at the last half hour.
This is a basic recipe, from the Victory Garden
Cookbook. I loved this soup when I made it and it
got tastier still when it sat overnight or two. Feel
free to play with it and see if you can make any
improvements/new twists on it.
Bon appetite!
Kath
Recipes
From CSA member Nicole:
Thanks for the update. By the way, we have been
making baked zucchini fries which are very good
and pretty easy to make which might be a nice
addition the recipes in the newsletter. Recipe
below.
Baked Zucchini Fries
2 medium zucchini
1 egg, lightly beaten
2 tablespoons milk
3/4 cup dried breadcrumbs
1/2 cup grated parmesan cheese
1/4 teaspoon salt
1/8 teaspoon pepper
Preheat oven to 425 degrees. Line a large baking
sheet with foil and spray with cooking spray.
Cut each zucchini into thirds lengthwise, then cut
the thirds into thirds lengthwise. Cut the thirds in
half crosswise. Basically, you want to create
"fries" that are 2-3 inches long by 1/4 -1/2 inch
wide.
Combine egg and milk in a medium bowl.
Combine breadcrumbs, parmesan, salt and pepper
in a separate bowl.
Dredge zucchini fries in egg mixture, then in
crumbs mixture and place on prepared baking
sheet.
Spray tops with a little more cooking spray (a
drizzle of olive oil would probably work okay
too).
Bake until golden brown and crispy, about 15-20
minutes.
Scrumdidlyumptious!
Nicole
Recipes
From CSA member Tasha C.:
Made this yesterday and it was a big hit with the
whole family. Next time I'm going to add even
more zucchini/squash and carrots.
I let the shredded zucchini sit in a colander to
strain some of the liquid before adding it, and I
used whole wheat lasagna noodles.
Also upped the flavor by using Trader Joe's
Quattro Formaggio (Parmesan, Asiago, Fontina &
Mild Provolone) instead of mozzarella.
http://www.simplebites.net/5-secrets-ofsuccessful-feeding-recipe-summer-vegetableslow-cooker-lasagna/
–––––––––––I also thought this one was really good. I made it
last week; I didn't have eggplant, so I just used
extra squash. I also doubled the basil.
http://www.washingtonsgreengrocer.com/blog/
summer-vegetable-casserole-chickpeas-and-feta/
detail.htm
Tasha C.
Recipes
From Steve and Lindy Meer, our Bayview pick-up
site hosts:
Hi Farmer Steve,
Wanted to share another summer squash recipe we
like:
Summer Squash Gratin
Ingredients (serves 4)
- 1/2 lb. to 3/4 lb. (1 medium to large) summer
squash, sliced thinly on a mandoline or in a food
processor with slicing disk
- 1/4 teaspoon salt
- 1/4 cup fresh parsley, loosley packed
- 8 fresh basil leaves
- 1 garlic clove, quartered
- 1/4 teaspoon salt
- 1/4 cup olive oil
- 2 tablespoons butter, melted
- 3/4 cup panko
- 1/4 lb. red potatoes, sliced thinly on mandoline
or in a food processor with slicing disk
- 1/3 cup grated Gruyere (or Swiss cheese)
Instructions
- heat oven to 400 degrees
- place summer squash slices in a colander in the
sink and sprinkle with 1/4 teaspoon salt, let drain
for 10 minutes
- meanwhile in a food processor or blender, puree
the fresh herbs, garlic, 1/4 teaspoon salt and olive
oil, set aside
- in a small bowl, combine the melted butter and
panko
- in a large bowl combine all ingredients, reserving
some of the butter-coated panko. Pour mixture into
a shallow baking dish and top with remaining
panko. Bake for 30 minutes
Note - you can vary the amount of squash/potatoes
in this dish - it works with more squash and less
potatoes.
Regards,
Steve Meer
Recipes
From CSA member Tasha Miller:
Hello Farmer Steve!
Thank you again for a wonderful afternoon last
weekend at the farm! The girls had a great time
(and we did, too!)
I told you I'd send you a recipe for our favorite
way to fix kale -- kale chips! Here is the "recipe"
we follow; there are a million ways to make these,
but this is our favorite. The amounts aren't exact;
we just wing it every time, but it's pretty failproof. Our girls gobble this stuff up.
--Remove the stems, then wash and thoroughly dry
the kale leaves. Toss the leaves with 1 -2 Tbsp
olive oil, a few dashes of good quality sea salt to
taste, and enough nutritional yeast to thinly coat
the leaves.
Lay the leaves out on a cookie sheet covered in
parchment paper or foil. Try not to let the leaves
overlap; we usually have to make 2-3 rounds of
chips per bunch of kale.
Place cookie sheet in an oven that's been preheated
to 300. We bake the chips for about 10 minutes on
one side, then turn them over and go another 10
minutes or a bit less on the other side. Whatever it
takes to get them dry and crunchy.
When they're done, eat them all up at once (they
aren't so good after they sit, so best to eat them
right away!).
We tried this with the spinach, too, and it was very
good. The cooking time was a bit longer for
spinach. I bet other mild greens would be tasty,
too.
--Thanks!!
Tasha (Miller), Scott, Evanya, and Ivy
Recipes
Hi Kath and Steve This has been a fun/different recipe for summer
squash that we have tried a few times:
Roasted Summer Squashes with Caper
Gremolata
Serves 2 as a large side
Gremolata:
1/4 cup chopped fresh flat-leaf parsley
1 teaspoon grated lemon rind
2 tablespoons fresh lemon juice
1 tablespoon capers
2 teaspoons extra-virgin olive oil
1 garlic clove, minced
Squash:
3 patty pan squash (halved lengthwise)
1 long summer squash (cut into thick disks)
2 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Preparation:
·
Preheat oven to 475°.
·
To prepare gremolata, combine first 6
ingredients in a small bowl. Set aside.
·
To prepare squash, combine pattypan
squash, zucchini, and 2 teaspoons oil. Sprinkle
with salt and pepper.
Arrange squash, cut side down, in a single
layer on a jelly-roll pan. Bake at 475° for 15
minutes or until squash is tender and lightly
browned, stirring after 7 minutes.
Mix gremolata with the squash. Serve
immediately.
Note: we have varied this using lime/cilantro in
place of the lemon/parsley – also tasty!
Adapted from myrecipes.com / Cooking Light June
2010
Recipe - Roasted Patty Pan Squash with Mushrooms,
Onion and Thyme
Sent from our friend and HighCross Farm CSA member Darleen
Worm:
“Not so much a recipe but a way to prepare that we thought
was good.”
Roasted Patty Pan Squash
with Mushrooms, Onion and Thyme
Preheat oven to 400 degrees. Spray a jelly roll or half sheet
pan lightly with olive oil.
Wash and pull off leaves of about 10 sprigs of thyme. Set
aside. (Or use all dried thyme.)
Wash and cut off ends of the patty pan squash. Slice into ¼”
thick circles. Place in a large bowl. ( I used about 6 or 7
squash of various sizes.)
Quarter a large onion, cutting from stem to roots. Then sliced
each quarter into ¼” slices. Separate the slices and throw into
the bowl.
Wash about a pound of mushrooms. If larger mushrooms, cut
in half. Throw in the bowl.
Pour olive oil over everything in the bowl, and toss gently
with hands or tongs to coat each item LIGHTLY.
Generously season with salt, fresh grated black pepper, fresh
thyme, and for good measure I also added about ¼ teaspoon
of dried thyme. Toss to evenly distribute the seasonings.
Spread the vegetables evenly on the prepared pan. Bake about
20 minutes. Mine was done after 20 minutes but I wanted the
onions darker. So I raised the temperature to 425 and baked
10 additional minutes.