Tag Archives: volume620

Bok Choy

bok choi

An excellent source of vitamins A, B-complex, C, and some minerals, bok choy is also extremely high in calcium.  The growing season of bok choy is limited to the cooler weather of spring and fall.  A traditional stir-fry vegetable from China, bok choy is rapidly gaining in popularity in the United States. To use in a stir-fry, separate […]

Berry Beet Spinach Smoothie

Berry Beet Spinach Smoothie

Another colorful smoothie recipe to help introduce our kids to beets, this one was found on the website titled “theforkedspoon.com”, created by Jessica Randhawa. Prep time: 5 minutes Servings: 2 Ingredients: 1 1/2 cups Milk of choice (cow/almond/soy/hemp/goat/etc) 1 cup plain Greek yogurt 2 Beets (cooked and peeled) 1 cup fresh Spinach (or Large handful) […]

Sweet Corn Salsa

Sweet corn salsa

Shared by farmer Cole, you’ll notice this delicious salsa recipe includes several of the items in this week’s share. Excellent in vegan burritos or enchiladas, or served with chips, it can be made according to your family’s taste preference. Thanks Cole! Ingredients: 8 ears of Sweet corn, cooked and cooled 2 teaspoons Lime juice 2 […]



Looking quite similar to onions in appearance, leeks are root vegetables and are related to onions, garlic, scallions, shallots and chives. Their flavor is onion-like but much milder. People who avoid this vegetable because they dislike onions should try them, their flavor is mellow and not overpowering, and many onion-haters enjoy them.  Nutritionally, leeks are a great […]

Jalapeno Peppers


The active component in jalapenos and other hot peppers is capsaicin, which gives them their strong spicy pungent character.  Tolerance levels in individuals can vary widely—use them in moderation at first.  Eating cold yogurt or drinking milk will help dilute the capsaicin concentration, thereby reducing that “burning” sensation.  Jalapeno peppers are a rich source of vitamin C.  They also contain high levels of […]

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