Your Delano Farm Community Shared Agriculture!

Welcome to Your Delano Farm Community Shared Agriculture! This guide is aimed to provide you with tips, tricks, and resources to help you to get the most out of your CSA! Thank you for being part our CSA family!

Preparing for your CSA

5 Things To Do Before The CSA Season This link has a whole lot of helpful information including advice on storage containers and bags, composting tips, and great seasonal cookbook recommendations! An In-depth Guide to Herb Storage This resource goes into detail about which herbs do better using slightly different storage and cleaning methods mention in the Storage and Cleaning Chart. It also includes some drying and preservation methods. Tips and Tricks From Alton Brown I love this resource! Alton goes through his secrets to keeping and maintaining fresh produce all summer long. He includes things like how he takes an inventory of his produce and makes note of what he will need to eat first and what things will last longer. Very helpful and practical stuff!

Equipment This is a list of suggested tools that could make your life easier when storing, preparing, and eating a lot of fresh produce! Salad Spinner This link provides a list comparing several recommended spinners on the market. Spinners make washing and drying greens a little quicker and easier.

Vegetable Mandolin This is the most recommended mandolin in the culinary industry because it is inexpensive, small, easy to use, and works wonderful. With this tool you will be able to slice or julianne your veggies in half the time! (Check for availability at Pacific Rim.)

Spiralizer This simple and inexpensive handheld spiralizer creates a fun change of pace by turning vegetables into spiral “noodles.” I love and use mine all the time!

Produce Washing Basin A washing basin can be very handy when washing a lot of produce at once. This one has a lot of super- efficient and useful attributes and will not break the bank!

Chef's Knife Here is a list of some inexpensive recommended chefs knifes. This is the single most important tool that I own! Sometimes I refer to my life as pre-chef’s knife and post-chef’s knife. This is a total game changer. Be sure to get a sharpener too!

Paring Knife A paring knife helps to do the more detailed work when cleaning and peeling veggies. Another tool I would never go without.

Large Stackable Storage These are like fancy show boxes but work great for produce storage when your crisper drawer becomes full. Depending on the produce, you can hold different items in individual zipper lock bags in the same box, or place them in the boxes loose, layered between paper or cloth kitchen towels.

Reusable/Biodegradable Paper Towel A lot of the best storage methods include wrapping produce in damp towels. With this product you can reuse the towel and they are also biodegradable. They are strong and absorbent. I love this product!

Veggie Scrub Brush When you need to scrub your root veggies this tool is great! There are many variations out there. Here is one!

Sheet Pans For Freezing When freezing vegetables, to prevent them from freezing into one big block, spreading them onto a simple sheet pan does the trick. After they are frozen transfer them into a freezer safe container.

Zero Waste Reusable Zip Lock Bags Using Ziplock’s can be wasteful and expensive. These bags are made of silicone and are dishwasher safe. They are great for vegetable storage and do not take up a lot of space!

Painters Tape and Sharpie Both items are available at your local hardware store. Labeling your food can be helpful to stay organized and to identify things you may have forgotten (if you are like me) you stored. The painter’s tape will not leave any tape residue on your storage surfaces.

Community Get involved with your fellow shareholders! Have questions like, “How do I prepare mustard greens?” or “I wonder how the green beans are looking?” Well I bet someone from the Delano Farm CSA community has an answer! Share recipes, pictures, stories, and love on the Delano Farm Facebook page! Delano Farm Facebook Page

STORAGE & CLEANING METHOD CHART Produce Best storage method Storage life Best cleaning method Preservation ideas Arugula Store in a damp paper towel in 4-5 days Wash in cold water with a fridge drawer. Change towel little salt added to draw every day. dirt away from leaves. Dry thoroughly by laying on towels on sheet trays to air dry or blot with clean cloth. Asparagus Store unwashed and wrapped 1 week + Wash thoroughly, trim To freeze: cut into 2-inch in a damp paper towel in the away tough ends. pieces, steam for 6 minutes. fridge drawer OR upright in a Drain and cool in ice water. jar of water in fridge. Spread on baking sheet and freeze. After frozen, transfer to freezer safe container. This method prevents asparagus becoming one big ice block. Basil Cut bottoms off the stems and 1 week Remove leaves from stem You can freeze by packing place in glass of water on and wash and dry well leaves into ice cube tray, then countertop. Cold temps (48F+) filling with water and freezing. will cause it to blacken and wilt. Add a basil cube to soups or sauces. Basil will darken, but flavor will not be altered. Beets Can be left uncovered in fridge 3-4 weeks Wash and scrub beets Pickling beets is a tasty drawer or kept in a paper bag. thoroughly. preservation method! Beet greens Wrap in damp paper towel and 3-4 days Wash in plenty of water, a store in fridge drawer. quick soak could help too to get all the dirt removed. Bok choy Wrap in damp paper towel and 1 week Wash thoroughly To freeze: Only use the greens store in fridge drawer. Cloth and not much of the thicker should be changed every day. white part. Blanch for about 3 minutes. Spread out on a sheet pan and freeze, once frozen, transfer to freezer safe container. Broccoli Wrap in a damp paper towel 1 week Wash in cold, salted To freeze: cut broccoli into and store in fridge drawer. water to remove dirt and bite size pieces and steam for critters. Soaking broccoli about 6 minutes. Drain and will help remove cabbage cool in ice water. Lay on sheet worms. After soaking, pan to freeze. Once frozen shake stalks to release transfer into a freezer safe worms. container Produce Best storage method Storage life Best cleaning method Preservation ideas Broccoli raab Do not wash before storing. 3 days Wash thoroughly and trim Place in paper bag in fridge off tough portion of OR stalks. Up right in a pitcher of water in fridge, covering the flowers 1 week with a plastic bag. Brussels Sprouts Store in a paper bag or loosely 1-2 weeks If received attached to To freeze: blanch sprouts packed in a plastic container in stalk, cut or snap them whole or halved, lay out on the fridge drawer. off. Trim any remaining sheet tray to freeze, then stem until you get to the transfer to a freezer safe very base. Remove the container first layer of leaves then soak or rinse the sprouts in warm water for a few minutes to flush out any unwanted critters. Cabbage Store in fridge drawer after 2-3 weeks (loose headed Wash outside of cabbage removing the molded or wilted cabbages 1 week) and peel away damaged leaves leaves Carrots Store wrapped in damp paper 2 months Scrub well, a vegetable towel in the fridge in the scrub brush could be drawer. handy here, remove all dirt. Trim the greens to ½ inch from top of carrots. If you don’t, leaves will absorb water and cause the carrots to soften quickly. Carrot greens Store wrapped in damp paper 2-3 days Remove from carrots, To freeze- cut carrots to towel in the fridge drawer wash and dry thoroughly desired shape, blanch in boiling water for 3-5 minutes (3 for smaller shapes), lay on sheet tray to freeze, transfer into freezer safe container. Cauliflower Store unwashed in a damp 1 week (the longer you Pull off larger leaves and To freeze- cut into bite size paper towel in the fridge wait, the more sweetness discard. Discard all dark pieces, blanch for 6 minutes, drawer is lost) or discolored spots. After cool in cold water, drain, cutting, wash thoroughly. spread onto sheet pan to freeze, transfer to freezer safe container. Celeriac Remove green leaves, store 2 weeks Remove all the green unwashed in the fridge drawer. leaves and peel off the It does not need to be in a outside skin of the bulb container. until you see a clean, Produce Best storage method Storage life Best cleaning method Preservation ideas white interior. Wash thoroughly. Celery Store unwashed in paper bag in 2 weeks fridge drawer. (whole bunches w/o bag in drawer for 1 week) Chicory Store unwashed and loosely 1 week Wash thoroughly by packed in a plastic container in rinsing or soaking (if the fridge drawer. sandy) in lightly salted water. Dry thoroughly. Cilantro Wrap unwashed in a damp 4-5 days Wash by holding the stem You can freeze by packing paper towel or stand it upright and running cool water leaves into ice cube tray, then in a container with an inch of over the leaves. Remove filling with water and freezing. water in fridge. larger stems; you can use Add a cilantro cube to soups the smaller stems or sauces. Collards Store unwashed, wrapped in a 1 week Wash by swishing them To freeze: clean and trim damp paper towel in the fridge around in cold water with leaves, cut them into strips, drawer. a bit of salt. steam blanch them for 4 minutes, drain, lay out on sheet tray to freeze, once frozen transfer to freezer safe container. Cucumbers Store in fridge, whole, in the 10 days Wash the outside skin to drawer. Once cut, they will remove any dirt deteriorate quickly. Dill Store unwashed in fridge in 1 week+ Wash by holding stems To freeze- can be frozen as is damp paper towel in the and swishing leaves for up to two months. It will drawer or upright in a glass of around in water. get darker in color. No need cold water with leaves loosely to thaw before use. wrapped in damp cloth. Eggplant Store un-refrigerated at a cool 1 week Wash thoroughly room temp. Fennel bulb Remove the leaves and stalk 3-4 days Rinse bulb thoroughly. from the bulb and refrigerate unwashed, wrapped in a damp paper towel. Fennel leaves Remove leaves and stalk from To dry: hang upside down in bulb. bunches in a cool, ventilated place until completely dry. Store in a glass or plastic container with tight fitting lid. Garlic Store unpeeled in open 3 months container away from other foods in a cool dry place. Produce Best storage method Storage life Best cleaning method Preservation ideas Garlic scapes/green Store unwashed, loosely packed 10 days Wash with cool water and garlic in a plastic container or in a trim away any discolored damp paper towel in fridge or woody parts. drawer. Green beans Store in paper bag in fridge 1 week Wash in cool water and To freeze: Wash well, trim, drawer. trim ends. blanch for 4 minutes, cool in cold water, spread on tray to freeze, transfer to freezer safe container. Label. Spinach Store unwashed spinach (or 1 week Rinse leaves thoroughly To freeze: blanch for 1-2 very dry spinach) in a damp in cool water and pat or minutes, rinse with cool paper towel in fridge drawer. If spin dry. water, drain, place freezer leaves are wet, it will cause safe container to freeze. rotting and wilting. Label. Herbs, fresh Store unwashed in a damp 1 week Wash in cold water and To freeze: Most fresh herbs paper towel in fridge drawer, pat dry. can be frozen in ice cube or trim stems and store trays with water. Add herb upright in pitcher of water in cubes to sauces or soups, etc. fridge. Experiment with different herb blends. Kale Store wrapped in a damp paper 1 week Wash thoroughly by To freeze: Wash and de-stem towel in fridge drawer. rinsing or soaking. leaves. Blanch for 2 minutes. Drain and rinse with cold water immediately. Freeze on baking sheet then transfer to freezer safe container. Label. Kohlrabi Remove leaves and stems and 1-2 weeks Since you use the inside store loosely wrapped in a of the kohlrabi bulb, damp paper towel in fridge washing is not needed. drawer. Leeks Store unwashed and untrimmed 2-3 weeks Trim the roots of the wrapped in a damp paper towel white bulb end and peel in the fridge. the outside layer. Cut trimmed leek in half or in rounds and rinse thoroughly under running water to get sand/dirt out of the layers. Lettuce Store washed and dried lettuce Iceberg- 2 weeks Rinse in very cold water wrapped in damp paper towel Romaine- 10 days just before serving, pat in fridge drawer. Butterhead-3-4 days dry or use salad spinner. Mustard greens Store wrapped in a damp paper 1 week Wash the leaves and towel in fridge drawer. discard any that are Produce Best storage method Storage life Best cleaning method Preservation ideas bruised or brown, pat dry. Okra Store unwashed in a paper bag 3-4 days Wash well and trim To freeze: wash and trim in the fridge drawer. stems. stems. Blanch in boiling water for 3 minutes then add to cold water. Drain, spread on trays and freeze. Transfer to freezer safe container. Label. Onions Store in a cool, dry, ventilated 4-7 months Washing is not needed place, not in the fridge. because you only eat the inside. Parsnips Remove greens from top 1 month Scrub and rinse well. before storing in a paper bag in the fridge drawer. Peppers, sweet Store unwashed in a paper bag 1-2 weeks Wash in cold running To freeze: wash and dry, cut in the fridge drawer. water. into pieces, place in freezer safe containers. Label. Peppers, chili Store in cool dry place. 1-2 weeks Wash thoroughly. To Freeze: Wash and dry, cut into chunks (wear gloves), freeze on baking sheet, transfer to freezer safe container. Label. Peas, snap Store unwashed in an open 2-3 days Wash thoroughly just To freeze: Wash and trim plastic bag in fridge. before preparing. pods. Blanch, then spread on sheet pan to freeze. After frozen transfer to a freezer safe container. Label. Potatoes Store unwashed in a cool, dark, 1 month Wash and scrub in cool dry place that is well ventilated. water Do not refrigerate. Radish Store bulbs unwashed and 1 week Wash and scrub well. separate from the tops, wrapped in a damp paper towel in the fridge drawer. Radish greens/ tops Store tops unwashed and 2-3 days Wash and dry. separate from the bulbs, wrapped in a damp paper towel in the fridge drawer. Rutabaga Store in fridge drawer. 1 month Scrub and wash well, can be eaten with or without the outer peel. Winter squash Store in a dry, dark, well 1-2 months Usually you only eat the ventilated place. inside of the squash, so you will only need a quick Produce Best storage method Storage life Best cleaning method Preservation ideas Once cut, wrap in plastic and rinse to remove outer store in fridge. 1 week dirt. Swiss chard Wrap unwashed chard in a 3-4 days Wash in cold lightly salted To freeze: wash, chop, and damp paper cloth in the fridge water. blanch for 3 minutes. Rinse drawer. with cold water, drain, then freeze on sheet pan. Transfer to a freezer safe container. Label. Tomatillos Do not remove husks. Store on 2 weeks (the husks will Remove husks and wash counter tip or in fridge drawer turn a brownish green in cold water to remove sealed in a plastic bag when the fruit is losing sticky residue freshness) Tomatoes Store unwashed and out of 1 week (or until they start Wash thoroughly Preservation methods: sunlight. Do not store in fridge. to break down) canning Cold temps cause tomatoes to lose flavor and texture. Turnips Store loosely in a plastic bag in 4 months Wash and scrub fridge drawer, or the coldest (for long term, remove thoroughly part of the fridge the greens before storing) Zucchini/yellow Store loose or in an open 1 week Rinse or wipe down the To freeze: wash, cut into squash plastic bag in fridge drawer squash desirable shape, steam for 3- 4 minutes, drain, spread on tray to freeze, transfer into freezer safe container

Arugula Salad Recipes

Balsamic Grilled Steak & Arugula Salad with Peaches

Roasted Salmon Strawberry and Arugula Salad

Skillet BLT Arugula Panzanella Salad

Shrimp Mango Avocado Arugula Salad

Wilted Arugula Recipes

Sauteed Arugula with Mushrooms and Onions

Green Beans and Wilted Arugula

Lettuce (Arugula) Soup

Wilted Arugula with Pine Nuts and Lemon Beet Recipes

Roasted Beet Salad with Caramelized Onions & Feta

Roasted Beets with Horseradish Crema

Boiled Beets with Sauteed Beet Greens

Simple Boiled Beets with Butter

Pickled Beets

Asian Pickled Raw Beets

Raw Balsamic Beet Salad

Raw Beet Carrot Apple Salad Bok Choy Recipes

This cabbage-like green is a popular vegetable in Asian cuisine that makes for a quick and healthy side. Although the leaves can be eaten raw and tossed into fresh salads, there are improved taste benefits when cooking the entire vegetable.

Sesame Ginger Bok Choy

Lemon Garlic Bok Choy

Simple Grilled Bok Choy

7 Stir Fry Sauces

Garlic Ginger Noodle Soup with Bok Choy

Bok Choy Kimchi

Roasted Hot Honey Shrimp with Kimchi and Bok Choy Celeriac Recipes Underrated, delicious, versatile, and nutritious!

How to clean celeriac video

Celeriac Mash A simple, healthy celeriac recipe that makes a delicious side dish

Celeriac and Chorizo Soup Creamy celeriac soup topped with crispy chorizo and rosemary for a warming weekend fix!

Roast Celeriac Steak Slow-roasted celeriac has a wonderful ‘meaty’ bite and a unique mellow flavor. Spicy Korean gochujang lifts this umami-packed celeriac steak to the next level

Celeriac Slaw Celeriac remoulade (slaw) is quick and easy to make and perfect as a side dish or to serve as part of a salad for a healthy light lunch

Potato and Celeriac Gratin Gratin is one of our favorites, and celeriac gives this recipe an edge. Finely sliced, baked celeriac and potatoes smothered in herb and garlic cream is the ultimate comfort food to make any spread over the festive season more indulgent. Chicory (Sugar Loaf or Radicchio) Best cooking method for Chicory is long & slow creating some caramelization. This helps to bring out the wonderful sweetness of these (pleasantly) bitter greens! Bruschetta with Caramelized Radicchio and Goat Cheese

Roasted Radicchio

Bitter Greens Salad with Melted Cheese

Grilled Chicory Foods That Compliment Chicory

•Blue cheese, feta, goat •Lemon juice, vinegars cheese, Parmesan, Pecorino, •Orange, grapefruit Ricotta •Cooked white and borlotti •Anchovies beans •Walnuts, hazelnuts, almonds, •Onions, pickled onions pine nuts •Hot peppers, fresh or dried •Capers •Breadcrumbs •Garlic •Pasta, rice, white beans •Butter •Sausages, grilled meats Collard Greens

The soul food staple green is more versatile than you may think.

Collard Green Pesto Linguini

Collard Green Chicken Salad Wraps

Fried Eggs and Collard Greens Over Polenta

Black Eyed Pea and Andouille Sausage with Collards

Creamed Collard Greens with Peanut Butter and Chile

Grilled Greens and Leek Tops with Chili-Garlic Sauce Eggplant Recipes

Eggplant's mild taste is transformed by the flavors around it, making it a truly versatile piece of produce.

Eggplant Pickle Dip

Bulgogi Eggplant

Roasted Eggplant and Crispy Kale with Greek Yogurt

Baba Ghanoush

Cheesy Eggplant and Zucchini Bake

Grilled Eggplant Sabich Sandwich

Grilled Bread with Eggplant and Basil

Smoky Eggplant Soup Hakurei Turnip Recipes

This Japanese turnip variety is sometimes referred to as a salad turnip due to its crisp, delicious raw flavor. They have an even-textured density and the flavor pairs well with a variety of different food items. Eat them raw (just whole, or chopped/grated in salads), make a quick pickle, or cook with their greens to enhance their natural sweetness.

Butter Glazed Hakurei Turnips

Roasted Hakurei with Israeli Couscous Salad

Bok Choy and Turnip Miso Ramen with Soy Eggs

Buttery Hakurei Turnips with Rosemary

Turnip Leek Soup Kale Recipes

Are you in a kale rut?! Here are a few outside- the-box recipes to keep your relationship with kale exciting and new!

Kale and Apple Soup

Super Kale Pesto

Kale and Sweet Potato Enchiladas with Goat Cheese

Kale and Potato Soup

Smoky Creamed Kale

Coconut Curry Greens with Eggs

Winter Crunch Kale Salad

Turmeric Fried Eggs with Kale, Yogurt, and Bacon Kohlrabi Recipes

You’ve probably wondered what the heck this odd- shaped thing with the weird name is! Well, it’s a fantastically versatile vegetable with a taste and texture somewhere between cabbage and broccoli stems. How To Clean and Peel Kohlrabi Video

Crispy Kale and Apple Salad

Simple Roasted Kohlrabi

Kohlrabi and Carrot Fritters with Avocado Cream Sauce

Mashed Cauliflower and Kohlrabi

Polish Kohlrabi and Potato Soup with Dill

Crispy Kohlrabi Sticks with Creamy Dijon Dip

Kohlrabi Salad with Jalapeno, Cilantro, and Lime Leek Recipes

Leek and Herb Linguini

Blackened Leeks and Asparagus with Boiled Eggs

Pasta with Mushrooms, Leeks, and Almonds

Spring Minestrone with Peas and Pistachio Pesto

Colcannon (Leek mashed potatoes)

Simple Sauteed Leeks

Braised Eggs with Leeks and Feta Mustard Greens Recipes

People say collard greens are the next kale, but why not mustard greens? Their assertive, spicy flavor is incredibly grown-up, and as the weather cools, the greens become especially delicious.

Simple Sauteed Mustard Greens

Mustard Green Marsala

Crispy Tofu Bibimbap with Mustard Greens and Zucchini

Creamy Mustard Greens with Fried Leeks

Mustard Green and Sweet Onion Frittata Napa Cabbage Recipe Ideas

Here are 7 easy things to do with your Napa Cabbage:

1. Soup: Add a cup or two of shredded napa cabbage to virtually any soup. Napa is especially good in chicken and beef soups. One easy idea is a to make a simple miso soup broth and just add some steamed chopped Napa, quick, easy, delicious! Try this Miso Noodle Soup – great in fall and summer!

2. Quick Kimchi: Kimchi is a Korean lacto-fermented pickled Napa Cabbage dish. It usually involves a long brine time in an airtight container mixed with hot pepper, fall radishes, onions, and garlic. However, you can make a quick and easy overnight version. Just take about 3 cups of shredded Napa Cabbage, add a Tablespoon or so of Sriracha (or other Korean garlic-hot pepper sauce), about 3 Tablespoons of rice or white wine vinegar, 4 chopped Garlic cloves, and a half teaspoon or so of salt – Mix it all together and let chill overnight in the fridge.

3. Slaw: Do you have a favorite Coleslaw recipe? Just substitute Napa Cabbage for the European standard for a unique and delicious summer salad! Try this creamy version with yogurt.

4. Stuffed: Blanch whole Napa leaves until they just wilt. Stuff with beans, rice, ground beef, pork – whatever! The sky is the limit with this one. Try using napa cabbage in our Asian inspired Cabbage Rolls or the Vegetarian version with tempeh!

5. Stir Fry: If you’ve ever eaten a stir fry at an Asian restaurant, there’s a good chance there was Napa Cabbage in your stir-fry. There’s a million ways to add Napa to a Stir fry, separating the white stems and dicing them into one-inch squares can make for a nice presentation. Don’t throw the green part out though – just add it to the stir fry toward the end (since it takes less time to cook) Check out our tips for making your own stir-fry without a recipe.

6. Spring Rolls: add Napa cooked or raw to a mix of other veggies, shrimp, pork, bean thread noodles…and wrap in spring roll wrappers. Serve with an Asian style dipping sauce. Great in our fresh rolls with peanut sauce!

7. Sandwich Wraps: Use Napa cabbage leaves in place of bread. Stuff with chicken, tuna, or egg salad and eat like a taco or add your favorite sandwich toppings for a breadless option! Okra Recipes

How To Minimize The Sliminess Video

Fried Okra

Garlic Sauteed Okra

Grilled Okra

Classic Gumbo

Oven Roasted Okra

Stewed Okra in Tomato Sauce Purple Cabbage Recipe Ideas

Sauteed Cabbage Simple sauteed cabbage is quick, easy, and so delicious. Use butter or olive oil. Try different variations such as adding chopped bacon, potatoes, and/or fresh herbs!

Red Cabbage & Sausage Soup A one-pot stew filled with tons of hearty vegetables, like red cabbage, potatoes, and black-eyed peas, plus thick slices of pork sausage that bring rich flavor to the broth.

Wintry Braised Red Cabbage, Plus Some Jelly If you're a fan of crispy edges, take your braised red cabbage over the top and let the outside layer get a bit charred—what's underneath will still be nice and tender.

Marcella Hazan's Rice & Smothered Cabbage Soup "A technique for bringing out the hidden beauty in cabbage—and a soupy, risotto-ish cure for the end-of-winter blues."

California Chicken Tacos With Corn & Red Cabbage Slaw Another red cabbage slaw we simply can't get enough of—it's used here for topping chicken tacos, but it'd taste just as good with grilled meats, burgers, you name it.

Red Slaw With Warm Bacon Dressing You had us at "warm bacon dressing.“

Meaty Cabbage & Rice Stew A stewy, soul-warming dish you'll want to keep in rotation all winter long.

Cabbage Bake "It's a dish from nowhere," says food writer Lavanya Narayanar. "Though it has South Indian flashes and contains many common North Indian spices, I've never come across anything quite like it. Radish Recipes

Rainbow Radish Salad

Sauteed Radish with Bacon

Ice Water Salad

Crunchy Salty Lemony Salad

Flatbread with Smoked Trout, Radish, and Herbs

Radish Sandwiches with Butter and Salt

Quick Pickled Radish

Sweet and Sour Stir-Fried Radish with Greens Savoy Cabbage Recipe Ideas

Roasted Savoy Cabbage with Black Bean Garlic Sauce

Egg Roll Inspired Cabbage Rolls

Roasted Savoy Cabbage with Orange Vinaigrette

Spinach Cannelloni with Cabbage Smoked Mozzarella

Slow Cooker Korean Beef in Cabbage Leaves

Skillet Cabbage with Bacon & Mushrooms

Italian Peasant Soup with Cabbage Beans & Cheese

Sweet Potato & Cabbage Slaw Swiss Chard Recipes

Swiss chard doesn't get as much love as its cooler cousins, kale and spinach, but it's every bit as versatile!

Green Curry with Brown Rice Noodles and Swiss Chard

Swiss Chard Tahini Dip

Chickpeas with Chard and Poached Eggs

Wilted Chard with Shallots and Vinegar

Spaghetti with Chard and Garlicy Breadcrumbs

Swiss Chard Panzanella Tomatillo Recipes

These green beauties may be used mostly in Mexican cooking, as tomatillos take on the starring role in salsa verde. But you can use this bright summer staple to add a bit of acidity and sweetness to a variety of dishes, like salads, hot dogs, pork, or even eggs.

Tomatillo and Chicken Pazole (Hominy)

Tomatillo-Avocado Verde

Chilaquiles with Blistered Tomatillo Salsa and Eggs

Cucumber-Tomato Gazpacho

Huevos Rancheros with Tomatillo Sauce

Tomatillo Bloody Mary Winter Squash Recipes

Winter squash has a sort of Quasimodo quality—it's often knobby, misshapen, mottled, and leather-skinned. When cooked, however, winter squash goes through a delicious transformation. Whether it's butternut, sweet dumpling, or delicata, roasted squash caramelizes beautifully around the edges and turns buttery and sweet in the center.

Roasted Butternut with Cranberries and Goat Cheese

Parmesan Squash Gratin

Wild Rice and Kale Stuffed Delicata Squash

Brown Butter Winter Squash

Buttercup Squash Soup

Winter Squash Egg-in-a-hole Preservation/Preparation

Section B: Preservation/Preparation

This section describes four main ways to preserve your produce: drying, freezing, canning, and pickling.

1. Drying p. 203 2. Freezing p. 207 3. Canning and Pickling p. 209

sheet p

Preservation Ti JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 201 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org 201

Preservation/Preparation

JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 202 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org

Preservation/Preparation

Drying:

Drying preserves foods by removing enough moisture from food to prevent decay and spoilage. The key is to remove moisture as quickly as possible at a temperature that does not seriously affect the flavor, texture and color of the food.

Main Steps: • Select & Prepare • Blanch • Dry • Store

sheet 1) Select & Prepare Select vegetables at peak flavor and eating quality, usually just as they reach maturity.

p Select fruits at peak ripeness. Prepare produce immediately: Thoroughly wash produce. Drain thoroughly, shaking leafy vegetables well. Sort and discard any produce with decay, bruises or mold (you can cut away the bad parts and still use what’s left!)

2) Blanch To blanch vegetables means to cook through very briefly. Leafy greens should cook only one minute and broccoli about two.

Steam Blanch Vegetables & Fruits (recommended method): Put a minimum of 2 inches water in a large pot. Heat water to boiling. Place a rack or colander in pot to keep vegetables above water. Place prepared vegetables directly in colander or first in a cheesecloth bag, work with small batches vegetables. Cover pot and steam. Halfway through, check to see that all pieces are being steamed. Stir or shake if necessary. Replace cover and continue heating. Test vegetables. Leaves should be limp but stalks, etc. should be firm. All vegetables should be heated through, but not cooked. Lift out vegetables and spread on clean cloth or paper towels.

Water Blanching Vegetables: Fill large pot half full with water and bring to a boil. Put no more than 3 qts. of vegetable pieces in cheesecloth or mesh bag. Dunk this bag in boiling water, making sure water covers the vegetables. Shake bag so hot water reaches all pieces. Allow vegetables to cook for a few minutes. Adjust heat, so water continues to boil. Remove from boiling water and dunk directly into a cold water bath to stop the cooking. Drain on paper towel or cloth.

Preservation Ti JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 203 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org 203

Preservation/Preparation 3) Dry Sun Drying Place trays of blanched vegetables in direct sun in a flat or tilted position that allows air to circulate around and underneath. To protect from insects, place netting or screening on both sides of tray without touching food. Stir or turn food several times each day to help even drying. An electric fan directed onto food speeds up drying and helps keep insects away. Do not allow sun to scorch or burn food. When food seems about two-thirds dry, take trays indoors or into a shaded area. Sun drying may take 12 hours to four or five days, depending on the size of food pieces, amount of food on a tray, and weather conditions. If drying takes more than one day, bring trays in at nightfall to protect food from dew. Oven Drying (recommended method) Either a gas or electric oven may be used. Both require careful watching to prevent scorching. Preheat oven at lowest setting (140 to 150 degrees F). Achieve a consistent oven temperature of 140 degrees to prevent scorching. Place trays of prepared food in oven. − For small amounts of food and trial runs, cheesecloth stretched over oven racks, cake racks, broiler racks or cookie sheets work fine. Attach with clothespins. − For large quantities of food, use shallow wooden trays with slatted, perforated or woven bottoms (these can be used for sun, oven or room drying). Use wooden fruit crates or make tray frames. For tray bottoms, use thin wooden slats or dowels placed 1/4 inch to 1/2 inch apart, strong curtain netting, or stainless steel screening. (do not use galvanized screening). − A light coat of fresh vegetable oil or nonstick substance helps protect wood slats and make cleaning easier. Stack trays so there is at least 3 inches of clearance at top and bottom of oven and 2- 1/2 inches between trays. Shift trays, top to bottom and front to back, every half hour. Stir food often if it is 1/2-inch deep or more. Single layers need no stirring. Turn heat off when drying is almost complete, to prevent scorching and open the door wide for an additional hour or so. Room Drying In dry climates, some foods can be dried in a warm room such as an attic or kitchen. Herbs – hang herbs (root side up), cover with paper bags if protection is needed from dust. String pumpkin rings and red chili peppers on cords and hang near the ceiling. Trays of vegetables, half-dried in the sun or oven, can be finished in a warm room. Stack trays 6 inches apart. Open screened windows to allow free circulation of air. Force a draft across food with an electric fan. Solar & Dehydrator Drying Solar and thermostatically controlled heaters and dehydrators can be purchased or built at various costs. Cold frames, used by some gardeners, work well as solar dryers. Testing for Dryness Remove a small handful of food and cool for a few minutes before testing for dryness. Dried vegetables should be hard and brittle.

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3) Dry (cont’d)

Post-Drying Treatment - Foods exposed to insects (including fruit flies and Indian meal moths) before or during the drying process should be pasteurized to destroy insect eggs. Pasteurizing also helps remove excess moisture that may have been reabsorbed during conditioning. Two methods for Pasteurization:

Freezer method. Seal dried food in heavy freezer containers (boxes or bags). Freeze for 48 hours to kill insects and insect eggs. Remove and package promptly for permanent storage. Do not allow sweating to take place inside bags. Oven method. Reheat dried foods on trays at 150 degrees for 30 minutes or 175 degrees for 15 minutes. Remove, cool quickly and package for permanent storage. This method of pasteurizing results in additional loss of vitamins, and, if not done carefully, may scorch food.

4) Store Pack cooled, dried foods in small amounts in dry, scalded glass jars (preferably dark) or in moisture- and vapor-proof containers, including plastic bags. Packaging materials should be moisture- and vapor-proof such as glass jars or rigid plastic containers. Most plastic bags and heavily waxed cartons, are not moisture- and vapor-proof, but are sufficient to use. Paper cartons are not sufficient for quality preservation of food. Use containers that allow the food to be removed easily. Square or rectangular flat-sided containers help make the most of storage space. If moisture collects in the containers but the food has not molded, it can be rescued. Heat foods to 150 degrees for 15 minutes and reseal. Discard all food that shows signs of mold. Label containers with the name of the product, date, and method of pretreatment and drying. Store in a cool, dry, dark place. Properly dried and stored vegetables keep well for six to 12 months.

Source: Mary Bell's Complete Dehydrator. Mary Bell. William Morrow & Co., 1994. Garden Way's Guide to Food Drying. Phyllis Hobson. Garden Way Publishing Co., 1980. Putting Food By. Janet Greene, Ruth Hertzberg, & Beatrice Vaughn. Plume, 1991.

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JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 206 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org Preservation/Preparation Freezing:

Freezing is a simple and quick way to preserve foods at home and allows you to enjoy garden/farm fresh produce all year round. 1) Select and Prepare Vegetables Use vegetables at peak flavor and texture. Ideally, harvest in the cool part of the morning and freeze within two hours. Sort and discard any produce or sections of produce with decay, bruises or mold. Wash vegetables thoroughly in cold water.

2) Blanch Blanching and prompt cooling are necessary steps in preparing practically every vegetable for

sheet freezing. Blanching destroys bacteria, deactivates enzymes and helps remove any surface dirt. To blanch vegetables means to cook through very briefly. Leafy greens should cook only one minute and broccoli about two.

p Steam Blanch Vegetables & Fruits (recommended method): Put a minimum of 2 inches water in a large pot. Heat water to boiling. Place a rack or colander in pot to keep vegetables above water. Place prepared vegetables directly in colander or first in a cheesecloth bag, work with small batches vegetables. Cover pot and steam. Halfway through, check to see that all pieces are being steamed. Stir or shake if necessary. Replace cover and continue heating. Test vegetables. Leaves should be limp but stalks, etc. should be firm. All vegetables should be heated through, but not cooked. Lift out vegetables and spread on clean cloth or paper towels.

3) Select Freezing Containers Packaging materials should be moisture- and vapor-proof such as glass jars and metal and rigid plastic containers. Most plastic bags and heavily waxed cartons, are not moisture- and vapor-proof, but are sufficient to use. Paper cartons are not sufficient for quality frozen foods. Use containers that allow the food to be removed easily. Square or rectangular flat-sided containers help make the most of freezer space .

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Preservation/Preparation

4) Pack Dry Pack: Place prepared vegetables into meal-sized freezer bags or containers. Pack tightly to cut down on the amount of air in the package. Leave ½ inch at the top of rigid containers and close securely. For freezer bags, fill to within 3 inches of top. Tray Pack: By freezing separately first, each piece of tray-packed food remains loose so that the amount needed can easily be taken from the container and the package resealed. Place prepared vegetables in a single layer on shallow trays or pans. Freeze until firm, then remove and quickly fill labeled bags or containers. Close and freeze immediately.

5) Label and Store Label packages with the name of the product and the freezing date. Leave space between packages to freeze quickly. Once frozen, store packages close together. Most vegetables maintain high quality for 12-18 months at 0 degrees F or lower. Longer storage may impair quality. It is a good idea to post a list of the frozen vegetables near the freezer and to check off packages as they are used.

Source: Home Freezing, Mary Frances Sowers, Bulletin C-3401, Oklahoma State Univ. Extension Service, Stillwater, Okla. Home Freezing of Fruits and Vegetables, Home and Garden Bulletin No. 10, U.S. Department of Agriculture, 1971. Home Freezing of Vegetables, Charlotte M. Dunn, Circular B-1219, Univ.of Wisconsin Ext.Service, Madison, WI Just Food.

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Preservation/Preparation

Canning and Pickling:

Recommended equipment Enamel Canner/Large Pot with tight fitting lid. Metal rack – keep jars off bottom of pot and from hitting into one another. Jars, Lids, Caps – jars and caps can be cleaned and reused. Lids must be new each time. Rubber or other non-metallic spatula. Jar Lifter: large metal tongs that allow you to grab hot jars. Dry Towels Knife and Cutting Board

sheet Water Vinegar, Sugar/Honey & other ingredients (based on recipes) Quality Fruits and Vegetables p Heat source - stove, etc.

Pressure Canner vs. Hot Water Bath Pressure Canner Most store-bought canned vegetables are processed using a pressure canner, which can cost around $150. Preservation of low-acid vegetables, such as beans and peppers, is usually done in a pressure canner. However, low-acid vegetables can be successfully preserved by pickling, using a hot water bath. This Tip-sheet will not cover preservation with a pressure cooker.

Hot-water Bath: There are Enamel Canners made specifically for canning/pickling however any large vessel/pot will do. The pot should be deep enough to have at least 1 – 2 inches of water covering the tops of the jars. The pot should be large enough to fit several jars (5 jars), making it worth your while. The jars should not be touching, the water needs to circulate between the jars. A metal rack can be used to lift the jars off the bottom of the pot. The pot should have a tight fitting lid.

Acidity of Foods Food for Canning is divided into two groups, low-acid foods and high-acid foods. Low-acid Foods: Low-acid foods have a pH above 4.6; this includes most vegetables, such as: pumpkins, carrots, beets, squash, beans, spinach, cabbage, turnips, peppers, sweet potatoes, asparagus, potatoes, mushrooms, peas, corn. Low-acid foods must be heated, in a pressure cooker, to 240 degrees in order to eliminate Clostridium botulinum (a bacterium that is present in soil and therefore also in most fruits and vegetables) or pickled (vinegar solution added to vegetables, in order to raise acidity) in a hot-water bath.

Preservation/Preparation

Acidity of Foods (cont’d) High-acid Foods High-acid foods have a pH below 4.6, this includes most fruits, such as: citrus fruits, plums, apples, strawberries, rhubarb, berries, cherries, peaches, apricots, pears, pineapple, tomatoes. High-acid foods can be processed in a hot-water bath. Any large vessel/pot will do for a water-bath canner (see above). Special Note for Tomatoes: although tomatoes are listed under high-acid foods, some varieties have lower acidity. As a precaution, add two tablespoons of bottled lemon juice per quart of tomatoes (this will raise acidity).

Procedure Water Bath Fill canner/pot with enough water to cover closed jars. There should be 1-2 inches of water over the top of the jars and the final water level should be 2 inches below the top of canner/pot. Begin heating water. While water is heating… Jars and Lids Jars − Jars can be reused from year to year. Rinse jars in hot water if new. Wash with soap and water if reusing. − Wide-mouth jars are easiest to use when packing and removing fruits and vegetables. − Do not use jars with even the tiniest chips or cracks on them. Lids − Lids must be new every year. The seal needed for preservation is only good once. Packets of lids can be purchased separately from jars. − The lids should be soaked in hot water before starting.

Syrup and Solutions Syrups: − When preserving fruits you should use a sugar or honey solution. − Sugar/Honey will help to keep the fruit’s color and firmness. − Sugar Solution/Honey Solution: Thin (1 part sugar/3 parts water), Medium (2 parts sugar – 3 parts water), Heavy (equal parts sugar and water). Solutions: − When canning/pickling low-acid foods in a water bath, a vinegar and water solution must be used. − White Vinegar is recommended but other vinegars are fine to use. Consider flavor when choosing vinegars. − Vinegar & Water Solution: the solution can be 50-50 water to vinegar or to be safe, 60% vinegar to 40% water.

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Preservation/Preparation

Procedure (cont’d) Packing Vegetables Wash all fruits and vegetables Cut up vegetables/fruits Pack produce tightly into jars Add syrup or solution - use enough liquid to fill around and cover the food. Many recipes are available, be creative - yummy! Use a non-metallic spatula to remove any trapped air bubbles. Insert the spatula into the middle of the jar and move up and down to allow air bubbles to escape. Run the spatula around the inside of the jar for the same purpose. Add more liquid as necessary. Wipe the jar rim with a clean damp paper towel to remove any food particles and excess water. Place lid and twist cap tightly.

Boiling Water-bath and Beyond Place tightly closed jars upright into boiling water-bath. Put lid on canner/pot and bring water to boil. Start timing when bath comes to a boil. 5-10 minutes for most pickled vegetables, 10-30 minutes for fruits – depending on ripeness, & 30 minutes for tomatoes. When time is up use jar lifter to remove jars from water-bath. Place jars on a dry towel. Let the jars cool, allow air to circulate around jars. After half hour – the last bit of air is exhausted as the food cools, creating a vacuum. You can tell that your jars have been successfully sealed by pressing down on the center of lid – there should be no pop. If you do not have a good seal eat within a few days. Jars that are sealed correctly can last for years. Label with contents and date. Store in a clean, cool, dry, dark place.

Resources: Canning & Preserving Without Sugar. Norma MacRae. Globe Pequot Press, 1993. The Busy Person's Guide to Preserving Food. Janet Chadwick. Garden Way Publishing, 1995. Preserving Summer's Bounty. Susan McClure. Rodale, 1998. From Asparagus to Zucchini: A Guide to Farm Fresh, Seasonal Produce. The Complete Guide to Home Canning. Home and Garden Bulletin, U.S. Department of Agriculture, 1994. www.backwoodshome.com/articles/clay53.html, Cornell Cooperative Extension – NYC. Kathleen McTigue, Just Food 2002

Preservation/Preparation

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Nutrition Tip-Sheets

Section D: Nutrition Tip-Sheets

Use this section as an introduction to basic nutrition concepts and ideas, with a focus on seasonal, sustainable eating.

1. Northeast Seasonal Guide to Important Nutrients p. 221 a. Winter b. Spring c. Summer d. Fall 2. What is Fiber? p. 229 3. Complimentary Proteins p. 231 4. Phytochemicals p. 233

sheet 5. Oxalates and Vegetable Alternatives p. 235 6. Vegetables Come From All Parts of the Plant p. 237 7. Heart Healthy Eating p. 239

p 8. What is Diabetes? p. 241 9. Healthy Eating To Prevent or Control Diabetes p. 243 10. Meal Planning p. 245 11. Meal Planning for a Sample CSA Share p. 247

Nutrition Ti

Nutrition Tip-Sheets

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Northeast Seasonal Guide to Important Nutrients: Winter

Incorporating fruits and vegetables into your diet can help prevent chronic disease like heart disease, diabetes and cancer. Research suggests that one third of all deaths caused by cancer could be avoided by eating a balanced diet high in fruits and vegetables!1 While there are many compounds in fruits and vegetables that keep us healthy, use the charts below to choose winter vegetables and fruits that are high in or a good source of the following five important nutrients: Vitamin A is important in vision, growth and development, skin health, immune function and reproduction. Vitamin C is important in immune response, wound healing, and allergic reactions. It also helps with iron absorption. Folic Acid (folate) may reduce a woman’s risk of having a child with certain birth defects of the brain or spinal chord. Calcium can help maintain good bone health and may reduce risk of osteoporosis. sheet Iron is important for healthy blood cells. Inadequate iron intake can lead to anemia

p Additionally, most fruits and vegetables contain a high amount of dietary fiber, an important part of a healthy diet. WINTER VEGETABLE AND FRUIT NUTRIENT CHART Winter Vegetables and Fruits Vitamin A Vitamin C Folate Calcium Iron Beets * X XX

Burdock * Cabbage * XXX Carrot * XXX X Celeriac * X Garlic * (1 clove, raw) Kale XXX XXX X Kohlrabi * (raw) XXX Leeks (1/4 cup) Onion * (1/4 cup) X Potato * (1 medium, baked, with skin) XXX XX XX Rutabaga * (mashed) XXX X X Shallot * (raw, 1 tbsp) Sweet Potato * (baked, with skin) XXX XXX Turnips* (1 cup) XXX X Winter Squash * (baked) XXX XX X Apple * (1 medium, raw) XX Pear * (1 medium, raw) XX

* These vegetables and fruits can be stored without processing throughout the winter.

Blank = Contains less than 5% of the Daily Value of that nutrient X = Contains 5%-9% of the Daily Value of that nutrient Current RDAs or AIs XX = Contains 10%-19% of the Daily Value of that nutrient XXX = Contains more than 20% of the Daily Value of that nutrient Vitamin A = 900µg/day It is important to remember that foods that provide lower percentages of the DV also Vitamin C = 60 mg/day contribute to a healthful diet. Folate = 400µg/day

Values based on United States Department of Agriculture (USDA) Nutrient Data Calcium = 1,000mg/day Nutrition Ti Laboratory (www.nal.usda.gov/fnic/foodcomp/). Iron = 18mg/day

Daily Values are calculated for ½ cup cooked unless otherwise specified. (Based on 2,000 calorie intake per day.)

1 American Cancer Society. www.cancer.org, September 2003. JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 221 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org 221 Nutrition Tip-Sheets

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Nutrition Tip-Sheets Northeast Seasonal Guide to Important Nutrients: Spring

Incorporating fruits and vegetables into your diet can help prevent chronic disease like heart disease, diabetes and cancer. Research suggests that one third of all deaths caused by cancer could be avoided by eating a balanced diet high in fruits and vegetables!1 While there are many compounds in fruits and vegetables that keep us healthy, use the charts below to choose spring vegetables and fruits that are high in or a good source of the following five important nutrients: Vitamin A is important in vision, growth and development, skin health, immune function and reproduction. Vitamin C is important in immune response, wound healing, and allergic reactions. It also helps with iron absorption. Folic Acid (folate) may reduce a woman’s risk of having a child with certain birth defects of the brain or spinal chord. sheet Calcium can help maintain good bone health and may reduce risk of osteoporosis. Iron is important for healthy blood cells. Inadequate iron intake can lead to anemia p Additionally, most fruits and vegetables contain a high amount of dietary fiber, an important part of a healthy diet. SPRING VEGETABLE NUTRIENT CHART Spring Vegetables Vitamin A Vitamin C Folate Calcium Iron

Arugula (1 cup, raw) XX X X Asparagus XX XX XXX X Beets X XX Bok Choy XXX XXX XX XX X Braising Greens XXX XXX XX XX Broccoli XXX XXX XXX Broccoli Raab XXX XX XXX X Cabbage XXX Cauliflower XXX X Chinese Cabbage X Collard Greens XXX XXX XX XX X Dandelion Greens (1 cup, raw) XXX XXX XX X Kale XXX XXX X Kohlrabi (raw) XXX Lettuce (1 cup, raw) XXX XX Mustard Greens XXX XXX XX X Parsnip XX XX Peas (1 cup) XXX XXX XXX XX Purslane (raw) X X Radish (raw) X Spinach XXX XX XXX XX XX Swiss Chard XXX XXX X XX Tat Soi

Nutrition Ti

Blank = Contains less than 5% of the Daily Value of that nutrient XX = Contains 10%-19% of the Daily Value of that nutrient XXX = Contains more than 20% of the Daily Value of that nutrient X = Contains 5%-9% of the Daily Value of that nutrient 1 American Cancer Society. www.cancer.org, September 2003. JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 223 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org 223

Nutrition Tip-Sheets Northeast Seasonal Guide to Important Nutrients: Spring (cont’d) SPRING FRUIT NUTRIENT CHART

Spring Fruits Vitamin A Vitamin C Folate Calcium Iron Apple (1 medium, raw) XX Strawberry (raw) XXX

Blank = Contains less than 5% of the Daily Value of that nutrient Current RDAs or AIs X = Contains 5%-9% of the Daily Value of that nutrient XX = Contains 10%-19% of the Daily Value of that nutrient Vitamin A = 900µg/day XXX = Contains more than 20% of the Daily Value of that nutrient Vitamin C = 60 mg/day It is important to remember that foods that provide lower percentages of the DV also Folate = 400µg/day contribute to a healthful diet. Calcium = 1,000mg/day Iron = 18mg/day Values based on United States Department of Agriculture (USDA) Nutrient Data Laboratory (www.nal.usda.gov/fnic/foodcomp/). (Based on 2,000 calorie intake per day.)

Daily Values are calculated for ½ cup cooked unless otherwise specified.

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Nutrition Tip-Sheets

Northeast Seasonal Guide to Important Nutrients: Summer

Incorporating fruits and vegetables into your diet can help prevent chronic disease like heart disease, diabetes and cancer. Research suggests that one third of all deaths caused by cancer could be avoided by eating a balanced diet high in fruits and vegetables!3While there are many compounds in fruits and vegetables that keep us healthy, use the charts below to choose summer vegetables and fruits that are high in or a good source of the following five important nutrients: Vitamin A is important in vision, growth and development, skin health, immune function and reproduction. Vitamin C is important in immune response, wound healing, and allergic reactions. It also helps with iron absorption. Folic Acid (folate) may reduce a woman’s risk of having a child with certain birth defects of the brain or spinal chord. Calcium can help maintain good bone health and may reduce risk of osteoporosis. sheet Iron is important for healthy blood cells. Inadequate iron intake can lead to anemia

p Additionally, most fruits and vegetables contain a high amount of dietary fiber, an important part of a healthy diet. SUMMER VEGETABLE NUTRIENT CHART Summer Vegetables Vitamin A Vitamin C Folate Calcium Iron Beets X XX

Broccoli XXX XXX XXX Cabbage XXX Carrot XXX X Cauliflower XXX X Celery (2 stalks, raw) X X Corn, Sweet X XX Cucumber (raw) Eggplant Endive (1 cup, raw) XXX X XX Escarole Fennel X Garlic (1 clove, raw) Lemon Grass X XX Lettuce (1 cup, raw) XXX XX Okra X XXX X X Onion (1/4 cup) Pepper, Bell/Sweet (raw) XXX Potato (1 medium, baked, with skin) XXX XX XX Purslane (raw) X X Radicchio (raw) Snap Beans (raw) X XX X Summer squash X X Tomatillo XX Nutrition Ti .

3 American Cancer Society. www.cancer.org, September 2003. JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 225 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org 225

Nutrition Tip-Sheets Northeast Seasonal Guide to Important Nutrients: Summer (cont’d) SUMMER FRUIT NUTRIENT CHART

Summer Fruits Vitamin A Vitamin C Folate Calcium Iron Apricot (raw) XXX XX Blackberry (raw) XXX X Blueberry (raw) XX Cantaloupe (raw) XXX XXX X XXX Cherry (raw) X Currants XXX Elderberry X XXX X Gooseberry XXX Honeydew Melons XXX Nectarine (1 medium, raw) X X Peach (1 medium, raw) X X Plum (2 medium, raw) X XX Raspberry (raw) XXX Watermelon (raw) X XX

Daily Values are calculated for ½ cup cooked unless otherwise specified.

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Nutrition Tip-Sheets Northeast Seasonal Guide to Important Nutrients: Fall

Incorporating fruits and vegetables into your diet can help prevent chronic disease like heart disease, diabetes and cancer. Research suggests that one third of all deaths caused by cancer could be avoided by eating a balanced diet high in fruits and vegetables!4 While there are many compounds in fruits and vegetables that keep us healthy, use the charts below to choose fall vegetables and fruits that are rich in the following five important nutrients: Vitamin A is important in vision, growth and development, skin health, immune function and reproduction. Vitamin C is important in immune response, wound healing, and allergic reactions. It also helps with iron absorption. Folic Acid (folate) may reduce a woman’s risk of having a child with certain birth defects of the brain or spinal chord. Calcium can help maintain good bone health and may reduce risk of osteoporosis. sheet Iron is important for healthy blood cells. Inadequate iron intake can lead to anemia Additionally, most fruits and vegetables contain a high amount of dietary fiber, an important part of a

p healthy diet. FALL VEGETABLE NUTRIENT CHART

Fall Vegetables Vitamin A Vitamin C Folate Calcium Iron Arugula (1 cup, raw) XX X X

Beets X XX Bok Choy XXX XXX X X X Braising Greens XXX XXX XX X Broccoli XXX XXX XXX Broccoli Raab XXX XX XX X Brussels Sprouts XX XXX XX X Burdock Cabbage XXX Carrot XXX X Cauliflower XXX X Celeriac X Chinese Cabbage X Collard Greens XXX XXX XXX XX X Edamame XXX XXX XX XX Fennel (raw) X Garlic (1 clove, raw) Kale XXX XXX X Kohlrabi (raw) XXX Leeks (1/4 cup) Lettuce (1 cup, raw) XXX XX Mustard Greens XXX XXX XX X Nutrition Ti

4 American Cancer Society. www.cancer.org, September 2003. JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 227 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org 227

Nutrition Tip-Sheets Northeast Seasonal Guide to Important Nutrients: Summer (cont’d) FALL VEGETABLE NUTRIENT CHART (cont’d) Fall Vegetables Vitamin A Vitamin C Folate Calcium Iron Onion (1/4 cup) X Parsnip XX XX Potato (1 medium, baked, with skin) XXX XX XX Pumpkin XXX XX Radish (raw) X Rutabaga (mashed) XXX X X Scallion Shallot (raw, 1 tbsp) Spinach XXX XX XXX XX XX Sweet Potato (baked, with skin) XXX XXX Swiss Chard XXX XXX X XX Tat Soi Turnips (1 cup) XXX X Winter Squash (baked) XXX XX X FALL FRUIT NUTRIENT CHART Fall Fruits Vitamin A Vitamin C Folate Calcium Iron Apple (1 medium, raw) XX Cranberry XX XX Grapes (raw) XX Pear (1 medium, raw) XX Quince (1 fruit, raw) XXX Raspberry (raw) XXX X X Fig (1 small, fig)

Blank = Contains less than 5% of the Daily Value of that nutrient Current RDAs or AIs

X = Contains 5%-9% of the Daily Value of that nutrient Vitamin A = 900µg/day XX = Contains 10%-19% of the Daily Value of that nutrient Vitamin C = 60 mg/day XXX = Contains more than 20% of the Daily Value of that nutrient Folate = 400µg/day It is important to remember that foods that provide lower percentages Calcium = 1,000mg/day of the DV also contribute to a healthful diet. Iron = 18mg/day

Values based on United States Department of Agriculture (USDA) Nutrient (Based on 2,000 calorie intake per day.) Data Laboratory (www.nal.usda.gov/fnic/foodcomp/).

Daily Values are calculated for ½ cup cooked unless otherwise specified.

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What is fiber?

Fiber is a substance found only in plants, such as fruits, vegetables, and grains. The part of the plant fiber that you eat is called dietary fiber and is an important part of a healthy diet. Dietary fiber is made up of two main types--insoluble and soluble. Both types of fiber are important in the diet and provide benefits to the digestive system by helping to maintain regularity.

• Insoluble Fiber Insoluble fiber gives structure to plant cell walls. By adding bulk and softness to stools, insoluble fiber promotes regularity and helps prevent constipation. By speeding up the movement of waste through the colon, insoluble fiber may help to prevent colon cancer. Foods that provide insoluble fiber include whole wheat and wheat bran, corn bran, many

sheet vegetables, and skins of fruits and root vegetables. • Soluble Fiber Soluble fiber has some additional benefits to heart health. Soluble fiber has been shown p to reduce blood cholesterol levels, which may help reduce your risk of heart disease. Soluble fiber is found in oats, potatoes, peas, beans, and certain fruits.

Other Benefits of Fiber

• Helps diabetics better control their blood sugar level by slowing the release of sugar into the blood following a meal. • High-fiber meals also tend to be more filling and have fewer calories, and are therefore helpful in weight management.

How much fiber do we need? • Adults should eat 20-35 grams of fiber each day, including both soluble and insoluble fiber. Soluble fiber should make up about 5-10 grams of our daily fiber intake.

How do we get more fiber? • Start slowly by adding a small amount of extra fiber each day. (Remember that when making changes to what you eat your body will need some time to adjust. At first, you may feel a little bloated or gassy, but this will go away with time.) • Drink plenty of water. • Add a piece of fruit or a vegetable to each meal. • Wash vegetables instead of pealing them to maximize fiber content. • Choose whole grains over processed grains like bread and pasta. Nutrition Ti

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SOURCES OF FIBER:

Food Serving size Total fiber (g) Soluble fiber (g) Insoluble fiber (g) Apple, with skin 1 medium 3.0 0.5 2.5 Pear, with skin 1 medium 4.5 0.5 4.0 Strawberries ½ cup 1.0 0 1.0 Broccoli ½ cup 2.0 0 2.0 Corn ½ cup 1.5 0 1.5 Potato, with skin 1 medium 4.0 1.0 3.0 Spinach ½ cup 2.0 0.5 1.5 Kidney beans ½ cup 4.5 1.0 3.5 Popcorn 1 cup 1.0 0 1.0 English muffin 1 2.0 0.5 1.5 Spaghetti, cooked 1 cup 2.0 0.5 1.5 Whole-wheat bread 1 slice 2.5 0.5 2.0 Bran flake cereal ¾ cup 5.5 0.5 5.0 Oatmeal, cooked ¾ cup 3.0 1.0 2.0

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Complementary Proteins:

Proteins are an important part of almost every cell in the human body including body tissues, enzymes, hormones, and immune cells. Protein is made from building blocks called amino acids. Amino acids can be created in the body, but nine of them, called essential amino acids, must be obtained from food.

Complete proteins are proteins that contain adequate levels of all of the essential amino acids. Animal foods such as meat, dairy, eggs, poultry, and fish are complete proteins.

Plant proteins are often incomplete proteins because they are missing one or more sheet essential amino acids. Soy is an exception to this rule. Soy contains complete proteins.

Complementary proteins are incomplete proteins that, when eaten together, create p complete proteins. Therefore, even though plant proteins are often incomplete, you can combine them to create complete proteins. Plant foods can adequately meet your protein needs if you combine their complementary proteins.

COMPLEMENTARY PROTEIN COMBINATION CHART

Combination Food Examples Grains + Legumes Rice + beans Pea or lentil soup + whole-grain toast Lentil curry + rice Tofu + rice + vegetables Tofu + wheat or corn tortilla Rice and beans + wheat or corn tortilla Whole-grain corn bread + bean chili Grains + Dairy Pasta + cheese Rice pudding Cheese + whole-grain bread sandwich Breakfast cereal + milk Yogurt + granola Legumes + Seeds Hummus (chick-peas + sesame seed paste) Falafel + tahini (sesame seed paste) Roasted soybeans + sunflower or pumpkin seeds snack

This complementary effect occurs even when these foods are consumed at different meals during the day! Nutrition Ti

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JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 232 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org Nutrition Tip-Sheets Phytochemicals:

Phytochemicals are materials found in plant-derived foods: fruits, vegetables, grains, legumes, and seeds. When these foods are eaten, they provide added health benefits, which have been shown to help prevent and treat various diseases and ailments. Many phytochemicals are not altered or lost by heat or boiling water.

Phytochemicals have tremendous health advantages, and they have been linked to preventing and treating some of the leading causes of death from disease--cancer, cardiovascular disease, hypertension, and diabetes. Also, research suggests that phytochemicals may help remedy certain medical problems such as arthritis, osteoporosis, and bowel trouble.

With their high phytochemical content, Fruits and vegetables are strong defenders against many cancers especially lung, cervix, esophagus, stomach, colon, and pancreas. For sheet example, citrus fruits contain over 170 phytochemicals along with healthy amounts of vitamin C, folic acid, and potassium. Vegetables with the highest protective power include onions, cabbage, carrots, parsnips, and members of the broccoli and tomato families. Also, p whole wheat products along with numerous herbs can provide healthy phytochemicals.

Initial research proves a varied diet of the above foods provides more favorable health

benefits when compared to consuming individual nutrients in supplement form. The United States Department of Agriculture recommends five to nine servings of fruits and vegetables daily. This recommendation may be modified if disease is present. Not only do these foods provide phytochemicals, but are also low in calories, fat, cholesterol, and sodium and have high levels of fiber and numerous essential vitamins and minerals.

Bloch A., Thomson C. A. Position of The American Dietetic Association: Phytochemicals and Functional Foods. J. Am Diet Assoc. April 1995;95 (4): 493-496. Craig, W. J. Phytochemicals: Guardians of our Health. J. Am Diet Assoc. 1997;97 (suppl 2): S1999-S204.

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JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 234 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org Nutrition Tip-Sheets Oxalates and Vegetable Alternatives:

Calcium is an important mineral needed by the body to maintain healthy bones and teeth, and may prevent colon cancer and lower blood pressure.

Many plant foods are excellent sources of calcium. Some of these plants, however, contain oxalates – compounds that interfere with calcium absorption by binding to calcium.

Thus, the calcium in plants with high amounts of oxalates is not absorbed as well as the calcium in plants with low amounts of oxalates.

PLANT FOODS HIGH IN OXALATES

sheet Beet Greens Purslane

p Rhubarb Spinach Swiss Chard

Because of the oxalates, these plants will not meet your calcium needs; you should count on getting your calcium from other sources. Of course, these plants do supply many other important vitamins and minerals.

PLANT FOODS HIGH IN CALCIUM AND LOW IN OXALATES

Bok Choi Broccoli Collard Greens Kale Soybeans Soymilk (fortified) Tofu (calcium-set) Turnip Greens

These plants are excellent sources of well-absorbed calcium and are a delicious way to meet your calcium needs!

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JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 236 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org Nutrition Tip-Sheets “Vegetables” Come From All Parts of the Plant:

Eating the recommended servings of fruits, vegetables, and whole grains is easy when you’re eating all parts of the plant! The vitamins, minerals, fiber, and other nutrients found in plant foods are found in all parts of the plant. So you get all the health benefits and a lot of variety in taste, texture and color!

The basic parts of most plants are roots, stems, leaves, flowers, fruits, and seeds.

Roots anchor the plant to the ground and take up water and nutrients needed for growth.

Stems carry water and nutrients from the roots to the leaves. Stems then carry food made by the leaves to other parts of the plant, including back down to the roots.

Leaves use sunlight, carbon dioxide, and water to make food (sugar) for the plant. This process is

sheet called photosynthesis. Not only is sugar produced, the oxygen we breathe is also produced!

Flowers contain the reproductive parts of the plant that produce seeds. p

Fruit grows from a flower that has reproduced. Its job is to protect the newly formed seeds. Some of the vegetables we eat are actually fruits because they contain seeds. See the chart below.

Seeds are produced during plant reproduction. Each seed contains an entire tiny plant that is ready to grow once it comes in contact with soil and water.

Plant Parts Chart

ROOT LEAF Mustard greens FRUIT Onion Beet root Arugula Purslane Aji Dulce Peanuts Burdock Beet leaf Radicchio Apple Peas Carrot Bok Choi Radish greens Cucumber Pumpkin seeds Celeriac Braising greens Rutabaga leaves Eggplant Shallot clove Parsnip Broccoli raab Scallion Hot peppers Sprouts Radish Brussels Sprouts Spinach Melon Wheat Cabbage Sprouts Okra STEM Carrot green Swiss Chard Pear Asparagus Chinese cabbage Tat soi Pumpkin Broccoli raab Collard greens Tea Raisins Celery Dandelion greens Watercress Snap bean Fennel Endive Yukina Sweet peppers Jerusalem artichoke Escarole Tomatillo Kholrabi Fennel leaf FLOWER Tomato Leek Garlic greens Broccoli Winter squash Lemon Grass Herbs Cauliflower Mei Quing Choi Kale Hyssop SEED/BULB Potato Lambs quarters Lavender Corn Rhubarb Lettuce Edamame Rutabega Mei quing choi Garlic clove Sweet Potato Mizuna Oats Nutrition Ti

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Cardiovascular disease (heart disease and stroke) is currently the number one cause of death in the United States, accounting for nearly 950,000 deaths per year. Studies indicate that many of these deaths could be prevented through lifestyle changes. Healthy eating, exercise, avoiding tobacco and maintaining a healthy body weight are the most effective ways to prevent cardiovascular disease.

Who is at risk for heart disease and stroke?

Almost anyone can develop heart disease or stroke, but there are some signs that a person may be at higher risk. They include having high blood pressure and/or high cholesterol, using tobacco, not being physically active, having a family history of heart disease or stroke, or having diabetes.

sheet Healthy Eating for a Healthy Heart

Two of the biggest risk factors for heart disease and stroke, high blood pressure and high

p cholesterol, can be improved through healthy eating.

Eating for Lower Cholesterol • Increase dietary fiber intake. Dietary fiber, especially soluble fiber, can help to lower cholesterol levels. Fiber is found in plant foods like vegetables, fruits, beans and whole grains. • Keep saturated fat intake low. Saturated fat increases your cholesterol, especially

the dangerous LDL type of cholesterol. Saturated fat is found mostly in animal fats like butter, whole milk, skin from poultry, fatty beef, bacon and sausage and in some tropical oils like coconut. • Keep cholesterol intake low. Eating foods high in cholesterol can increase your cholesterol level. Cholesterol is found in foods that are high in animal fat like eggs, butter, whole milk, and fatty meats.

Eating for Better Blood Pressure • Eat plenty of fruits and vegetables. Fruits and vegetables are good sources of nutrients that are thought to help lower blood pressure. The DASH diet which includes 9 servings of fruits and vegetables per day has been shown to lower blood pressure as much as education. For more information see www.nhlbi.nih.gov/health/public/heart/hbp/dash. • Keep sodium (salt) intake low. Too much sodium can increase blood pressure in some people. Processed foods like canned or dry packaged foods tend to be very high in sodium. Read nutrient facts labels to find sodium content of packaged foods. • Get enough calcium. Studies have shown that getting enough calcium can help to control blood pressure. Calcium is found in lowfat dairy products and green leafy vegetables.

Remember: If you have heart disease or think that you may be at risk, speak with your health care provider about the best treatment plan for you.

Nutrition Ti

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What is Diabetes?

Diabetes is a disease associated with high blood sugar (glucose). High blood sugar is the cause of many of the complications associated with diabetes including, blindness, heart disease, infections and kidney problems. Controlling blood sugar is the goal of treating all types of diabetes. By controlling blood sugar, people with diabetes can lead very healthy lives.

There are three main types of diabetes. • Type 1 Diabetes is usually diagnosed early in life (childhood through early adulthood). Type 1 Diabetes must be treated with insulin (injected or in a pump) and healthy eating. • Type 2 Diabetes is the most common form of diabetes and can be diagnosed at any age but is seen most often in those over 40 years of age. Type 2 Diabetes can be treated with weight loss, exercise, healthy eating, diabetes pills, and/or insulin.

sheet • Gestational Diabetes is a form of diabetes that is diagnosed in women during pregnancy and may or may not disappear after giving birth. Gestational Diabetes can be treated with healthy eating and/or insulin. (Note: Diabetes pills are not currently considered

p safe during pregnancy.)

Who gets Diabetes?

Diabetes can occur in almost anyone, but certain people are at higher risk for developing the most common form of diabetes, Type 2 Diabetes. Diabetes is more common in people

who have a family history of diabetes, are overweight, are not physically active, are of an ethnic group other than Caucasian, have had Gestational Diabetes or have given birth to a large baby (over 9 pounds at birth). The prevalence (or percentage) of obesity has more than doubled for preschool children aged 2-5 years (5 percent to 10.4 percent) and adolescents aged 12-19 years (6.1 percent to 15.5 percent), and it has more than tripled for children aged 6-11 years (4 percent to 15.3 percent) over the past 30 years. This increase could lead to a greater occurrence of type 2 diabetes. In 2000, it was estimated that 30 percent of boys and 40 percent of girls born in the United States are at risk for being diagnosed with type 2 diabetes at some point in their lives.1 If you are at risk for diabetes, you should be tested regularly by your health care provider.

Can Diabetes be prevented?

Studies now show that the most common form of diabetes (Type 2) can be prevented or delayed with lifestyle changes. Healthy eating, exercise and maintaining a healthy body weight are the most effective ways to prevent diabetes. Nutrition Ti

1 Preventing Childhood Obesity: Health in the Balance, National Academy of Sciences, Washington DC, 2004. http://www.nap.edu.

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Healthy Eating To Prevent or Control Diabetes:

The good news is that healthy eating can be used to both prevent diabetes and to help control diabetes in those who already have it. See below for some tips for healthy eating to prevent or control diabetes. If you have diabetes, or think you are at risk, speak with your health care provider for more individual information.

Balance is the key to healthy eating.

The amount of food that you need each day needs to balance with the amount of physical activity that you get. People who are more active will need more food. People who are less active will need less food. Your weight can be a good measure of whether you are balancing your food and activity. If you are gaining weight, you may be eating more than

sheet your body needs. To lose weight, you will need to eat a little less than your body needs.

The types of foods that you eat need to be balanced, too, especially if you have diabetes.

p Certain types of food will have a bigger effect on your blood sugar. Balancing foods that have a big effect on your blood sugar with those that have a small effect will help to keep you healthy. This is true whether you have diabetes or not. If you don’t have diabetes, your body will work hard to keep your blood sugar in the normal range, but working too hard can be bad for your health. If you have diabetes, your body isn’t always able to work hard enough, and you can end up with high blood sugar.

• Foods that raise blood sugar the most include starchy and sugary foods like bread, pasta, rice, corn, potatoes, sweets, fruit, fruit juice, and soda. • Foods that have little effect blood sugar include non-starchy vegetables like leafy greens, peppers, or tomatoes and meats, fish, chicken and other protein foods.

There should also be balance in when you eat your meals. For people with diabetes, eating meals at regular times each day helps to keep your blood sugar in better control, especially if you take medicine to treat your diabetes. For people who do not have diabetes, eating meals at regular times each day helps to prevent the overeating or unhealthy choices that usually happen when you’re hungry or haven’t eaten in a while.

Tips for putting balance into practice:

1. Plan ahead. If you know what you are going to eat at your next meal, you are more likely to eat a healthy meal than if you wait until mealtime to decide. 2. Think of your plate in three equal sections. Save one section for vegetables, one section for a protein food and one section for a starchy food. 3. Have a back-up plan. If you are too busy for a full meal, keep something quick around to eat so you don’t skip the meal entirely. Freeze leftover chili or soup in meal size portions for a quick reheat, or try some low fat cheese and a piece of fruit. Nutrition Ti

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Meal Planning:

A little planning can go a long way when it comes to having healthy meals and maximizing your CSA share or garden vegetables. During the growing season, you can start your planning around what you get in your weekly share or what is ready to harvest from the garden. It may feel a little unusual to plan your meals around the vegetables, but this is actually a very healthy way to plan. By making the vegetable the focus of the meal, you can keep fat intake down and maximize beneficial nutrients.

1. Start by searching for recipes that include the items you have available. Check the Veggie Tip-sheets or look in cookbooks, magazines, newsletters or online. If you don’t have a good selection of cookbooks or access to the Internet, check your local library.

sheet 2. Next, make a list of dinners for each day of the upcoming week. You may want to start your week on the day after your delivery day, or when you plan to harvest.

p 3. Choose one recipe for each meal for the week. Try to choose recipes that include vegetables with the shortest shelf life earlier in the week to prevent losing items to spoilage.

4. For good balance, try to have at least one non-starchy vegetable and no more than one starchy vegetable at each meal.

Starchy vegetables: Non-starchy vegetables: corn arugala celery Jerusalem artichoke asparagus cucumber parsnips beets edamame peas bok choy eggplant potatoes broccoli fennel turnip broccoli Rabe green beans winter squash Brussels sprouts leafy greens cabbage lettuce carrots peppers cauliflower spinach celeriac tomatoes

1. For meals that don’t include a starchy vegetable, add a starch like rice or pasta.

2. Finish off each meal by adding a protein source (if the recipe didn’t already call for one) that goes well with the vegetables. Choose lean options like fish or chicken more often.

3. Remember that leftovers can save you time and money at lunchtime. You can often make a good lunch from the dinner leftovers. Soups, stews and chili freeze well and can be used as a quick lunch for up to 3 months later. Nutrition Ti

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Meal Planning for a Sample CSA Share:

1 1/2 lbs. winter squash, 1 bunch of Swiss chard, 1 bunch mizuna, 1 bunch of radishes, 1 bunch of scallions, 1 bunch of carrots, 1 lb. cucumbers, 1 lb. assorted red and green peppers, 1 bunch of herbs.

Recipes: • Squash Potage • Stuffed Chard Leaves • Sautéed Mizuna and Minced Chicken • Romaine, Radish and Cucumber Salad with Tahini Dressing • Carrots in Lime Butter Sauce (uses scallions) • Stuffed Peppers • Sautéed Butternut Squash sheet

p Meals:

Monday dinner: Stuffed Chard Leaves Tuesday dinner: Sautéed Mizuna and Minced Chicken over Pasta Wednesday dinner: Sautéed Butternut Squash with Broiled Fish and Green Salad Thursday dinner: Stuffed Peppers Friday dinner: Romaine, Radish and Cucumber Salad with Tahini Dressing, Grilled Chicken and bread Saturday dinner: Squash Potage and Grilled Cheese Sandwich Sunday brunch: Leftover Vegetable Frittata Sunday dinner: Carrots in Lime Butter Sauce, Rice and Baked Fish

Leftovers: • Make a little extra Sautéed Mizuna and Minced Chicken over Pasta and eat for lunch the next day • Stuffed peppers freeze well and re-heat well to make a great lunch. • Add canned tuna to leftover Romaine, Radish and Cucumber Salad for a quick meal. • Freeze Squash Potage in single portions to be reheated later.

To Save Time: • “Prep” as many vegetables as you can in advance when you bring home your share • Store cleaned, washed and cut produce in plastic bags ready to go Nutrition Ti

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Section E: Resource Directory

The following resource directory includes nutrition and cooking education organizations and resources that serve NYC residents, including local, state and national groups. Also included is a small selection of cookbooks from our own CSA in NYC members, affinity organizations and others.

1. Organizations p. 251 2. Publications a. Books p. 263 b. Websites p. 265

Resource Directory

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The Veggie Tip-Sheet Resource Directory ORGANIZATIONS American Dietetic Association 120 South Riverside Plaza, Suite 2000 Chicago, IL 60606-6995 Tel: (800) 877-1600 On the Web: http://www.eatright.org The nation’s largest organization of food and nutrition professionals; serves the public by promoting optimal nutrition, health and well-being.

The Art Institute of New York City 75 Varick St., 16th Floor New York, NY 10013 Tel: (800) 654-2433 One of 30+ Art Institutes located in major cities across North America. The Art Institutes system is a leading educator of students in the creative and applied arts, including design, media, fashion, and culinary programs.

Center for Nutrition Policy and Promotion--USDA E-mail: [email protected] On the Web: http://www.usda.gov/cnpp/ The United States Department of Agriculture’s Center for Nutrition Policy and Promotion (CNPP) works to improve the health and well-being of Americans by developing and promoting dietary guidance that links scientific research to the nutrition needs of consumers.

Change 2000 Inc. 201 E 25th St. suite 4H New York, NY 10010 Tel: (212) 689-7336/office; (212) 262-5860/kitchen Fax: 212-545-0593 Contact: Honie Ann Peacock A non-profit organization working to develop, implement and replicate an innovative school-to- work initiative in culinary arts piloting at Park West High School. It focuses on entrepreneurship, small business manufacturing, and catering of locally grown, organic, multi-ethnic natural foods.

The Chefs Collaborative 262 Beacon Street Boston, MA 02116 Tel: (617) 236-5200 Fax: (617) 236-5272 E-mail: [email protected] On the Web: http://www.chefscollaborative.org The Chefs Collaborative is a network of chefs, restaurateurs and other culinary professionals who promote sustainable cuisine by teaching children, supporting local farmers, educating each other & inspiring their customers to choose clean, healthy foods. Resource Directory

JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 251 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org 251 Veggie Tip-Sheet Book Resource Directory

City Harvest 575 8th Avenue, 4th Floor New York,NY 10018 Tel: 917-351-8700 On the web: http://www.cityharvest.org Contact: John Krakowski, RD, Director of Public Policy and Information A non-profit organization that is the world’s oldest and New York’s only food rescue program. Millions of pounds of good, edible food are thrown away each year by New York City food businesses. At the same time, an estimated 1.5 million people are hungry, one third of them children. City Harvest is the link between those who have so much and those who have too little. City Harvest exists to end hunger in communities throughout New York City. They do this through food rescue and distribution, education, and other practical, innovative solutions.

NYC Operation Frontline Rona Molou, Coordinator Tel: 917-351-8700 Email: [email protected] Program run by City Harvest in partnership with Share our Strength mobilizes chefs and other food professionals to volunteer their time teaching cooking and nutrition skills.

City University of New York - CUNY Brooklyn College 2900 Bedford Avenue Brooklyn, NY 11210 Tel: (718) 951-5000 One the Web: http://www.brooklyn.cuny.edu

Hostos Community College & Adult Continuing Education 500 Grand Concourse Bronx, New York 10451 Tel: (718) 518-6656 Fax: (718) 518- 6744 E-mail: [email protected] Hostos Community College’s mission is to provide educational opportunities leading to socio- economic mobility for first and second generation Hispanics, African Americans and other residents of NYC who have encountered significant barriers to higher education. Hostos runs an Herbal Medicine Garden Program as well as expertise services in Nutrition and Sociology.

Hunter College 695 Park Avenue New York, NY 10021 Tel: (212) 481-4320 E-mail: [email protected] On the Web: http://www.hunter.cuny.edu Hunter has graduate programs in Environmental and Occupational Health Sciences, Urban Affairs and Planning, and Nutrition.

LaGuardia Community College 31-10 Thomson Avenue Long Island City, N.Y. 11101 Tel: (718) 482-5293 On the Web: http://www.lagcc.cuny.edu

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City University of New York – CUNY (cont’d) Queens College 65-30 Kissena Blvd. Flushing, NY 11367 Tel: (718) 997-5220 On the Web: http://www.qc.edu Queens College has undergraduate courses in Educational and Community Programs; Family, Nutrition and Exercise Sciences.

Columbia University, Teachers College Program in Nutrition 525 West 120th St. Box 137 New York, NY 10027 Tel: (212) 678-3950 Fax: (212) 678-8259 Email: [email protected] On the Web: http://www.tc.columbia.edu/hbs/Nutrition/

The Nutrition program at Teachers College focuses not only on studying what happens to food in the body but also on why we make the food choices we do and on the complex technological system that brings us our food. Students learn how to create sound nutrition education programs for individuals and groups that will be motivational, skills building and community changing to make it possible for people to make healthful, sustainable food choices. Master degree programs are available in the areas of nutrition education, public health nutrition, and applied physiology and nutrition. There is also a Dietetic Internship to become a Registered Dietitian. Doctoral study is in the areas of nutrition education and public health nutrition.

LiFE Program (Linking Food and the Environment) 525 West 120th St. Box 137 New York, NY 10027 Tel: (212) 678-3480 Fax: (212) 678-8259 Email: [email protected] On the Web: http://www.tc.edu/life

The Linking Food and Environment Program is a two-year inquiry-based science education and nutrition program for fourth through sixth grade urban children, teachers, and parents. The program uses food and food systems to teach the life sciences and nutrition through inquiry-based studies. LiFE encompasses: a students curriculum that addresses many national science education standards and nutrition guidelines; a teacher component that provides education and support to teachers; and a parent component that provides workshops and opportunities to assist in the classroom.

Community Food Resource Center (FoodChange) 39 Broadway, 9th Floor New York, NY 10006 Tel: (212) 894-8094 Fax: (212) 616-4990 On the Web: http://www.cfrcnyc.org

Community Food Resource Center (CFRC) is a direct service and advocacy organization that strives to ensure access to nutritious food, adequate income, and affordable housing for low-income New Yorkers. CFRC’s CookShop programs use hands-on cooking to promote awareness and consumption of plant-based foods in New York City’s low-income communities. Resource Directory

Community Food Resource Center (cont’d) Vegetable of the Month Club™ 39 Broadway, 9th floor New York, NY 10006 Tel: (212) 894-8094, ext 8089 Email: [email protected] On the web: http://www.cfrcnyc.org

The Vegetable of the Month Club (VOM(tm)) is a cooking based nutrition education program of the Community Food Resource Center that aims to teach adult food stamp applicants and recipients in New York City how to purchase, store, cook, and enjoy fresh, locally grown vegetables in season. Community-based agencies may apply to participate in the program and receive workshop leader training, a full set of cooking equipment, curriculum and all educational materials including monthly newsletters with recipes for each of the featured vegetables.

The Cook’s Thesaurus On the Web: http://www.foodsubs.com A cooking encyclopedia that covers thousands of ingredients and kitchen tools.

Cornell Cooperative Extension - NYC 16 East 34th Street, 8th Floor New York, NY 10016-4328 Tel: (212) 340-2900 Fax: (212) 340-2908 E-mail: [email protected] On the Web: http://nyc.cce.cornell.edu/

Cornell Cooperative Extension NYC is a branch of the federally, state, and privately funded organizations affiliated with Cornell University, providing food marketing information to urban consumers as well as programs concerning nutrition, environmental education, workforce, community, and economic development. CCE-NYC offers programs for youth and adults and partners in many NYC initiatives involving agriculture, community development, nutrition, environmental issues, and agriculture.

The Council on the Environment of New York City 51 Chambers Street, Room 228 New York, NY 10007 Tel: (212) 788-7900 Fax: (212) 788-7913 E-mail: [email protected]

Greenmarket Farmer’s Market Tel: (212) 788-7476 http://www.cenyc.org

Organizes various locations throughout the city where growers can sell over 600 varieties of fruits and vegetables in a farmer’s market-type setting.

The Culinary Institute of America 1-800-CULINARY www.ciachef.edu

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Earth Friends 525 West 120th Street Box 188 New York, NY 10027 Tel: (212) 678-3955 Fax: (212) 678-4048 E-mail: [email protected] Contact: Karen Wadsworth and David Russo. Earth Friends is a food and environmental education program that encourages children to choose foods that are good for them and good for the earth. Earth Friends uses The Whole Story of Food as a framework for creating curriculum. This method consists of seven chapters: growing, transporting, changing, packaging, buying, cooking, eating, and disposing or reusing. Earth Friends programs include field trips for children, parent activities and teacher workshops.

FamilyCook Productions 330 East 43rd Street #704 New York, NY 10017 Tel: (212)-867-3929 E-mail: [email protected] On the Web: http://www.FamilyCookProductions.com Contact: Lynn Fredericks FamilyCook Productions promotes the long-term health and education of children and families through delicious fresh food. It accomplishes this goal through curriculum development, multi-media publishing, teacher training, and consulting on the implementation of a unique curriculum integrating academic disciplines with experiential learning about food, nutrition, culture and the arts. Via its non-profit, tax exempt conduit, The Food Studies Institute, they help schools/nonprofits with grant writing to finance the cost of implementing our educational programs and curricula that bring lowfat, high fiber, nutritious entrees into school meals and to involve parents and guardians in their children's food education.

Greater New York Dietetic Association (GNYDA) Chapter of the New York State and American Dietetic Association P.O. Box 30953 New York, NY Tel: (212) 352-3355 Fax: (212) 741-9334 On the Web: http://www.eatrightny.org GNYDA was founded on November 6, 1916 in New York City as the New York Association of Dietitians, the first organization of its kind in the country. The Association provides a rich offering of educational and networking activities to its members, including special interest groups such as Kosher Food Management, Hunger and Environmental Nutrition, and Nutritionists in AIDS Care.

Human Resources Administration (HRA) Office of Foods Program 180 Water Street 24th Floor New York, NY 10038 Tel: (212) 331-4612 Fax: (212) 331-4694 On the Web: http://www.nyc.gov/html/hra/html/home/home.shtml

Human Resources Administration assists clients to attain their maximum degree of self-reliance, by helping New Yorkers in need to find work to support themselves and their families. In collaboration with a network of service providers, HRA assesses the skills of its clients and assigns them to activities Resource Directory that will move them towards employment. These activities, based on the background of each individual, include short-term job search, vocational training, work experience or basic education.

JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 255 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org 255 Veggie Tip-Sheet Book Resource Directory

Institute for Integrative Nutrition 3 East 28th Street, 12th Floor New York, NY 10011 Tel: 212-730-5433 On the web: www.integrativenutrition.com Provides professional training, one-on-one health counseling, articles, recipes, etc. and a holistic philosophy of combining spirituality, health, and habits.

Just Food 208 East 51st Street, 4th Floor New York, NY 10022 Tel: 212.645.9880 Fax: 212.645.9881 E-mail: [email protected] On the web: www.justfood.org

Just Food is a private NYC non-profit addressing regional farm and food issues, working to build a more just food system. Just Food fosters new marketing and food-growing opportunities that address the needs of regional family farms, NYC community gardeners, and NYC communities. Through training, leadership development, advocacy and organizing Just Food builds diverse partnerships to advance dialogue and action on farming, food security, hunger, nutrition, local economies, environmental stewardship and justice. Through technical assistance and organizing efforts, Just Food has helped start more than 50 CSAs (Community Supported Agriculture) in NYC; provides semi-annual organizing conferences; provides cooking demonstrations through our Community Food Education program ; and is the coordinator of The City Farms program, which works to build neighborhood food self-reliance through community gardens.

Just Say Yes to Fruits and Vegetables Tel/Fax: (718) 597-1878 E-mail: [email protected] On the Web: http://www.jsyfruitveggies.org/

Just Say Yes to Fruits and Vegetables (JSY) is a New York State Nutrition Education Program supported through matching funds from the United States Department of Agriculture and the NYS Department of Health. JSY aims to educate and improve the health and nutritional status of low income and food-stamp eligible populations of New York.

Lehman College 250 Bedford Park Boulevard West Bronx, New York 10468-1589 Tel: (877) LEHMAN-1 Lehman College provides classes and degrees in dietetics, foods and nutrition, as well as health education and promotion.

Natural Gourmet Institute for Health and Culinary Arts 48 West 21st Street, 2nd Floor New York, NY 10010 Tel: (212) 645-5170 Fax: (212) 989-1493 [email protected]

The Nautral Gormet Institute for Health and Culinary Arts provides a health supportive chef’s training program. This comprehensive mostly vegetarian program prepares students for careers in health spas, restaurants, bakeries, private cooking, catering, teaching, consulting, and food writing. The Natural Gourmet also offers a variety of cooking class for the general public.

JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 256 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org Veggie Tip-Sheet Book Resource Directory

New York State Department of Agriculture and Markets 10B Airline Drive Albany, NY 12235 Tel: (800) 554-4501 On the Web: http://www.agmkt.state.ny.us/ap/agservices/marketing.html

The New York State Farmers' Market Nutrition Program (FMNP) provides special Farmers Market checks to low-income, nutritionally at-risk families enrolled in the Women, Infants, and Children Program (WIC) and Senior Nutrition Programs operating at selected congregate meals sites citywide and through the Senior component of the NYS FAN (Food and Nutrition Program) operating in Brooklyn and Queens. The checks are issued once during the summer and are worth $24.00 for WIC families and $20.00 for low-income Seniors. They are redeemable only for locally grown fresh fruits and vegetables sold by farmers at participating farmers' markets. Check out this web site: http://www.agmkt.state.ny.us/AP/CommunityFarmersMarkets.asp for a complete listing of all the farmers markets in your region. For information about participating local WIC agencies call 1- 800-522-5006; for participating Senior agencies call 1-800 342-9871.

New York University Department of Nutrition and Food Studies 35 West 4th Street, 10th Floor New York, NY 10012-1172 Tel: (212) 998-5580 Fax: (212) 995-4194 E-mail: [email protected] On the web: http://steinhardt.nyu.edu/nutrition

The purpose of New York University’s Department of Nutrition and Food Studies is to offer undergraduate, master’s, and doctoral degree programs. The programs emphasize interactions between food and nutrition and the environmental and cultural context in which those interactions take place. Courses address anti-hunger, environment, farming, and social justice policies, as well as urban gardening, food business, consumer concerns, restaurant/food service, and community and economic development. A master's program in public health nutrition trains students for positions that use this knowledge to improve the nutritional status and health of community groups and populations.

The Open Center 83 Spring Street New York, NY 10012 Tel: 212-219-2527 Fax: 212-226-4056 On the web: http://www.opencenter.org/

The Open Center provides nutrition, health & healing classes.

Operation Frontline 1730 M Street Street, Suite 700 Washington, DC 20036 Tel: (202) 393-2925 Fax: (202) 347-5868 On the Web: http://www.strength.org/see/frontline/frontline.htm

Resource Directory Operation Frontline promotes a long term solution to hunger by providing parents who struggle to feed their families on a low income, the cooking, nutrition and food budgeting skills they need to make healthy and economical food choices.

Physicians Committee for Responsible Medicine 5100 Wisconsin Ave., N.W., Ste. 400 Washington, DC 20016 Tel: (202) 686-2210 E-mail: [email protected] On the Web:http://www.pcrm.org

Promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in research.

Produce for Better Health Foundation 5341 Limestone Road Wilmington, DE 19808 Tel: (302) 235-2329 Fax: (302) 235-5555 On the Web: http://www.fruitsandveggiesmorematters.org

A consumer education foundation whose mission is to be the catalyst for creating a healthier America through increased consumption of a variety of fruits and vegetables.

Project Renewal–Renewal Farm and Culinary Arts Training Program 200 Varick Street New York, NY 10014 Phone: (212) 620-0340 Fax: (212) 243-4868 On the web: http://www.projectrenewal.org/ventures.html Through outreach and renewal programs, Project Renewal gives homeless, mentally ill and substance-abusing adults the chance to reclaim their lives and become self-sufficient. The Farm Training Program provides work training skills and job placement. The Culinary Arts Training Program provides both training and employment services.

Rutgers University Cooperative Extension New Jersey Urban Ecology Program Department of Nutritional Sciences 96 Lipman Drive New Brunswick, New Jersey 08901-8525 On the web: http://njaes.rutgers.edu/ Youth Farmstand Project, school-based Community Gardening and Nutrition Programs.

From Our Farms 1200 N. Delsea Dr. Clayton, NJ 08312 Contact: Luanne Hughes, Family & Consumer Sciences Educator Tel: 856-307-6450 Fax: 856-881-4191 Email: [email protected] Program for parents to work with their kids at home on issues related to growing food and local farms.

JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 258 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org Veggie Tip-Sheet Book Resource Directory

Share Our Strength 1730 M Street NW, Suite 700 Washington, DC 20036 Tel: (202) 393-2925 Toll-free: (800) 969-4767 Fax: (202) 347-5868 Email: [email protected] On the web: http://www.strength.org Share Our Strength is a national nonprofit that inspires and organizes individuals and businesses to share their strengths in innovative ways to help end hunger

Slow Food U.S.A. National Office 20 Jay Street #313, Brooklyn NY 10013 USA Tel: 718-260-8000 Fax: 718-260-8068 Email: [email protected] On the web: http://www.slowfoodusa.org Slow Food U.S.A. is a non-profit educational organization dedicated to supporting and celebrating the food traditions of North America. It honors generations of commitment to the land and devotion to the processes that yield the greatest achievements in taste. These foods, and the communities that produce and depend on them, are constantly at risk of succumbing to the effects of the fast life, which manifests itself through the industrialization and standardization of our food supply and degradation of our farmland. By reviving the pleasures of the table, and using our taste buds as our guides, Slow Food U.S.A. believes that our food heritage can be saved. This is done throughout the country by advocating for sustainability and bio-diversity through educational events and public outreach that promotes the appreciation and consumption of seasonal and local foods and the support of those who produce them. Also check out The Slow Food Guide to New York City which celebrates the foods and cuisines of the city’s finest restaurants, green markets, specialty shops, bars and late-night spots all of which are committed to the values of the international Slow Food movement.

Stefanie Bryn Sacks, M.S. Culinary Nutritionist 718.623.8064 917.686.3778 [email protected] www.stefaniesacks.com Stefanie Bryn Sacks, M.S., a Culinary Nutritionist, works with individuals in transition to a healthier way of eating as a food counselor, nutrition educator and chef instructor. In 1999, she created Nutricook, a program to help prevent illness and restore health through personalized nutrition therapy and culinary guidance. In addition, to her private practice, Stefanie works with many organizations on food and nutrition related projects.

Resource Directory

JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 259 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org 259 Veggie Tip-Sheet Book Resource Directory

Stone Barns Center for Food and Agriculture Stone Barns Center for Food and Agriculture 630 Bedford Road Pocantico Hills, NY 10591 Tel: 914 366 6200 Fax: 914 366 7905 E-mail: [email protected] On the web: http://www.stonebarnscenter.org/ The Stone Barns Center for Food and Agriculture is a beautiful non-profit farm, educational center, and restaurant in the heart of Westchester County. Its mission is to demonstrate, teach, and promote sustainable, community-based food production. Stone Barns Center is also home to Blue Hill at Stone Barns, a restaurant that offers guests a taste of the farm and of the bounty of the Hudson Valley.

United Way of New York City Hunger Prevention and Nutrition Assistance Program (HPNAP) 2 Park Avenue, 2nd Floor New York, NY 10016 Tel: (212) 251-2419 Fax: (212) 251-4128 On the Web: http://www.unitedwaynyc.org/ HPNAP provides grant assistance for nutritious food, operating costs, and food service and food safety equipment to non-profit Emergency Feeding Programs (EFPs)- soup kitchens, food pantries, and emergency shelters -throughout the five boroughs of New York City. In addition, EFPs and community based agencies that service emergency food clients are eligible to receive nutrition education, technical assistance, and grants for nutrition & food safety program development services, and grants for farm fresh produce through their Community Nutrition project.

Emergency Food and Shelter Program 2 Park Avenue New York, NY 10016 Tel: (212) 251-4123 Fax: (212) 251-4128 United Way's Emergency Food and Shelter Program administers FEMA federal funds to help meet the needs of hungry and homeless people throughout the United States and its territories by allocating funds for the provision of emergency food, shelter and eviction prevention. The program supplements the work of local agencies already providing such help at the community level. In New York City, the EFSP board addresses emerging need in the communities. Last year, EFSP distributed $4.8 million in grants to providers in underserved areas with few alternatives for meeting their communities' basic need for food and shelter. Over 1,000 sites were assisted. The National Board uses specific selection criteria to award grants to those civil jurisdictions in greatest need of help. The NYC Board provides technical assistance to organizations applying and receiving grants, to help them meet application, compliance and reporting standards.

University of Massachusetts Cooperative Extension Nutrition Education 210 Chenoweth Lab 100 Holdsworth Way Amherst, MA 01003-9282 Tel:(413) 545-2195 (FNP/EFNEP), (413) 545-0552 (Food Safety and Nutrition & Health) Fax: (413) 577-4320 E-mail: [email protected] On the web: http://www.umassextension.org The Nutrition Education program provide individuals, families and communities with the knowledge and skills to empower them to make informed choices about healthy diets, food safety, illness and chronic disease, and how to efficiently manage food resources that support their physiological health and economic and social well-being.

JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 260 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org Veggie Tip-Sheet Book Resource Directory

The Whole Food Project 285 5th Avenue, Box 433 Brooklyn, NY 11215 Tel: 718-832-6628 E-mail: [email protected] Non-profit organization providing nutrition and culinary services for people living with HIV, AIDS, cancer and heart disease

Women, Infants, and Children (WIC) Bureau of Supplemental Food Programs Division of Nutrition New York State Department of Health 150 Broadway, Floor 6, West Albany, NY 12204-2719 Tel: (518) 402-7093 Growing-up Healthy Hotline: (800) 522-5006 Fax: (518) 402-7348 E-mail: [email protected] WIC is a federally funded, special supplemental food program. WIC works to safeguard the health of low-income women, infants, & children up to age 5 who are at nutritional risk by providing nutritious foods to supplement diets, information on healthy eating, and referrals to health care. WIC has a Farmers' Market Nutrition Program component with the goal of increasing the number of WIC participants who use these coupons to purchase fruit and vegetables.

Resource Directory

JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 261 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org 261 Veggie Tip-Sheet Book Resource Directory

JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 262 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org Veggie Tip-Sheet Book Resource Directory

PUBLICATIONS

Books

Allen, Gary. The Resource Guide for Food Writers. Routledge: New York. 1999. Brill, Steve. The Wild Vegetarian Cookbook Cookbook, Harvard Common Press. 2002. Elliot, Rose. The Complete Vegetarian Cuisine. Pantheon Books: New York. 1988. Fredricks, Lynn. “Cooking Time is Family Time: Cooking Together, Eating Together and Spending Time Together”. William Morrow and Company, Inc: New York. 1999. Goldman, Amy. The Compleat Squash : A Passionate Grower's Guide to Pumpkins, Squashes, and Gourds. Photographs by Victor Schrager, with a foreword by Kent Whealey. Artisan: New York City. 2004. Goldman, Amy. Melons for the Passionate Grower. Photographs by Victor Schrager. Artisan: New York City. 2002. Hayes, Joanne Lamb, et al. Recipes from America’s Small Farms: Fresh Ideas for the Season’s Bounty. Villard, 2003. Henderson, Elizabeth. Food Book for a Sustainable Harvest. 1994. “Hi-Phy Recipes”. Food & Health Communications, Inc. 1998 Ingram, Christine. Vegetarian and Vegetable Cooking. Hermes House, New York. 2002 Joachim, David and Rochelle Davis. More Than 100 Easy Recipes for Pure Food When You Can’t Buy 100% Organic. Rodale, 2004.

Kazten, Mollie. Mollie Katzen’s Vegetable Heaven: Over 200 Recipes Uncommon Soups, Tasty Bites, Side-by-Side Dishes, and Too Many Desserts. Hyperion, 2000. Katzen, Mollie. The New Moosewood Cookbook. Berkeley: Ten Speed Press, 2000. Kennedy, Diana. The Essential Cuisines of Mexico. Clarkson Potter, 2000. Madison Area CSA Coalition. From Asparagus to Zucchini: A Guide to Farm Fresh Seasonal Produce. Jones Books, 2004. On the web: www.macsac.org Tel: (608) 226-0300 Madison, Deborah. The Greens Cookbook. Broadway Books, 2001. Madison, Deborah. Vegetarian Cooking for Everyone. Broadway Books, 1997. McEachern, Leslie. The Angelica Home Kitchen. Roundtable, Inc. Waltham, MA. 2000. Morash, Marian. The Victory Garden Cookbook. Alfred A. Knopf. New York, New York. 1982. O’Conn, Nancy, Rolling Prairie Cookbook. Chelsea Green Pub. Co., 1998. Pitchford, Paul. Healing with Whole Foods. North Atlantic Books, Berkeley, CA. 1993. Puck, Wolfgang. Pizza, Pasta and More! Random House, New York. 2000. Rombauer, Irma S., Marion Rombaur Becker, and Ethan Becker. The All New All Purpose Joy of Cooking. Smith and Schuster Inc., 1998. Roden, Claudia. The Book of Jewish Food. Alfred A. Knopf, 1996. Ruben, Richard. The Farmer’s Market Cookbook: Seasonal Dishes Made from Nature’s Freshest Ingredients. Lyons Press, Connecticut. 2000. Resource Directory Sochacki, Julie, Ed. One United Harvest: Creative Recipes from America’s Community Supported Farms. Morris Press Cookbooks. 2005

Shaw, Diana. The Essential Vegetarian Cookbook. Clarkson Potter. New York. 1997. Publications, Books (Cont’d)

Stark, Debra. Cooking at the Natural Gourmet. Scarecrow Enterprises, 1991. Traunfeld, Jerry. The Herbfarm Cookbook. Scribner, 2000. University of Connecticut Cooperative Extension System and the Hispanic Health Council. From the Farm to the Table. 2000. Tel: 860-486-6271 Vinton, Sherri Brooks and Ann Clark Espuelas. The Real Food Revival. Tarcher, 2005. Waters, Alice. Chez Panisse Vegetables. HarperCollins Publishers, 1996. Wells, Patricia. Patricia Wells at Home in Provence. Fireside, 1999. The Whitehouse Cookbook: A Comprehensive Cyclopedia of Information for the Home. Werner Company, 1984.

Periodicals

Gourmet Magazine. Conde Nast, Inc. New York, NY.

Bon Apetit. Conde Nast, Inc. New York, NY.

Cook’s Illustrated Magazine. Boston Common Press Limited Partnership. Boston, MA.

Real Simple. Time, Inc. New York, NY.

Environmental Nutrition Newsletter 52 Riverside Drive New York, NY 10024 www.environmentalnutrition.com Tel: (212) 362-0424 Fax: (212) 362-2066

Eating Well Magazine 823A Ferry Rd. Charlotte, VT 05445 www.eatingwell.com Tel: (802) 425-5700 Fax: (802) 425-3700

Nutrition Action Healthletter 1875 Connecticut Avenue, N.W., Suite 300 Washington, DC 20009 www.cspinet.org/nah/ Tel: (202) 322-9110

JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 264 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org Veggie Tip-Sheet Book Resource Directory

PUBLICATIONS

Websites

"Meal Planning Made Easy" Happy Valley Lavender and Herb Farm www.meals.com www.happyvalleylavender.com/lavender_recipe s.html 1st Traveler’s Choice Internet Cookbook www.virtualcities.com Honey Flow Farm www.honeyflowfarm.com. 50+ Friends Club www.50plusfriends.com/cookbook/ Indian Spring Herbal Encyclopedia

About, Inc. www.indianspringherbs.com/lambsquarters2.ht m www.homecooking.about.com

About, Inc. Jeannie and Berry's HomePage www.southernfood.about.com www.members.aol.com/BLaneKY/elderberry.ht m#pie About, Inc. www.homecooking.about.com Jo-Ann Kay (Homepage) www.stanford.edu/~jkay/recipes/recipes2.htm AllRecipes.com l www.allrecipes.com La Terre Garlic Farm Angie's Realm www.laterregarlic.com www.angiesrealm.com/raspberries.html Lavendar Recipes California Apricot Advisory Board www.lavender-recipes.co.uk www.pages.prodigy.net National Watermelon Promotion Board Carolyn Shaw (Homepage) www.watermelon.org www.hugs.org/Blackberry_Jam.shtml New York Apple Association Cheese Factory Restaurant www.nyapplecountry.com www.cookingvegetarian.com/herbs.htm Park Slope CSA Chef De Cuisine www.ParkSlopeCSA.org www.chefdecuise.com PastryWiz Food Resource Center Chef2Chef, LLC www.pastrywiz.com www.recipes.chef2chef.net Produce Marketing Association Chet Day www.aboutproduce.com www.chetday.com/sauerkrautrecipe.htm RecipeSource Chicago Sun Times www.recipesource.com www.suntimes.com/output/recipe/beaend.html. Sandy Anderson Miller (Homepage) Conde Net, Inc. www.geocities.com/Heartland/Acres/1012/jell www.epicurious.com y.html

DigsMagazine Share Organics www.digsmagazine.com/recipes/ www.shareorganics.bc.ca/recipes

DrinkWine.com Sunny Boy Gardens www.drinkwine.com sunnyboygardens.com/herb-

information/herbs/sage.htm Fat Free Mailing List Recipe Collection www.fatfree.com Television Food Network, G.P.

www.foodnetwork.com Food Down Under www.fooddownunder.com The Cook's Thesaurus

www.foodsubs.com Gardens Ablaze www.gardensablaze.com/HerbSageRec.htm The Fruit Pages

www.thefruitpages.com Greatest Places Online, Science Museum of Minnesota The Global Gourmet www.greatestplaces.org/recipes/madagascar www.globalgourmet.com

Resource Directory Green Emporuim Restaurant/Gallery www.greenemporium.com

Publications, Websites (Cont’d)

The Leafy Greens Council www.leafy-greens.org

Triple E Cooks - A Family Cookbook www.eeecooks.com

University of Maine Cooperative Extension www.umext.maine.edu/onlinepubs/htmpubs/406 0.htm

US Soyfoods Directory, Stevens & Associates, Inc www.soyfoods.com

USDA Nutrition Website www.nutrition.gov

Vegetarians in Paradise www.vegparadise.com/cookingwith8.html

Wild By Nature www.wildbynature.com/Pages/Recips.html

JUST FOOD — Building economic, environmental, & social justice through local sustainable food systems. 266 208 East 51st Street, 4th Floor, New York, New York 10022 — [email protected] — www.justfood.org