 Herb Profile: Yarrow (Achillea Millefolium)
Description: A naturalized perennial flower of the Aster family, this European native is a famous hit with pollinators and herbalists a like. The leaves and flowers are used, harvested from the top 6-8" of the stalk. Lacey leaves and tiny clusters of rayflowers. Some varieties have been domesticated to offer many colors, however we prefer the wild white for medicine! Our evolutionary history with this plant predates Homo sapiens - pollen of yarrow has been found in abundance in a cave previously inhabited by Neanderthals from over 60,000 years ago. Nutrition: Yarrow is decidedly not a food plant, considering its strong bitter and astringent taste. It is used the world over as a first aid plant because of its antiseptic and styptic nature - it stops bleeding and kills germs, that is. It contains a volatile oil called azulene, as well as other compounds that have been shown to reduce swelling and inflammation. Storage: Yarrow is used either fresh or dried. Store dried yarrow in a paper bag or other container out of direct sunlight. Use: My favorite way to use yarrow is to tincture it. A tincture is an alcohol-based extract of an herb. I use the tincture with baking soda to brush my teeth, as an astringent pore-minimizing and acne reducing wash for my face, or on minor cuts. You can also boil the herb in water and steam your face over it to even face tone and invigorate the senses. Bonus points if you take what's left over, strain it, and add it to the bath for a full-body tonifying soak. Sources: Rodale's Encyclopedia of Herbs Moonwise Herbs The Gift of Healing Herbs by Robin Rose Bennet The Magic and Medicine of Plants - Reader's Digest Our own experience!
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 Herb Profile: Elecampane (Inula helenium)
Description: A photogenic member of the sunflower family, Elecampane is near and dear to my heart. Not only because it grows resiliently, offers much nectar for pollinators, breaks up hardpan with its thick taproots, outcompetes even the most vivacious weeds, and looks just gorgeous.... But because there is truly no other flavor or aroma like the intoxicating roots of this plant. I love it and I hope to never go through a winter without delicious elecampane vinegar, honey, oxymel, and tincture! Nutrition: Our dear friend elecampane is a valiant ally of the respiratory system. Native Americans herbalists have used it for lung and bronchial infections, mixed with comfrey root and spikenard root. In China, it's been used to make syrup, lozenges, and candy as a remedy for bronchitis and asthma. It's also helpful for digestion and soothing discomfort associated with menses, as the Romans enjoyed it. Storage: While elecampane roots are on the delicate side, they can be stored for 3-4 days before using. If drying, chop and dry right away on a screen or towel in a low light area with good ventilation - think box fan! Use: Tincture, oxymel, infused honey, dried, or vinegar! All are about the same process, but with different menstruum, or liquid used to make the extract. All you need is probably already in your kitchen - a knife and cutting board, a jar with a tight fitting lid, and whatever menstruum you chose. Check out the Moonwise Herbs website to learn how to make elecampane oxymel! Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!  Vegetable Profile: Radicchio (Chicorium endiva) Description: Radicchio is a chickory, among frissee, escarole, and endive. It's a member of the Aster family, it's an ancient food and known around the world. Italians first cultivated it from the wild plant, relishing its tender, crunchy, and bitter leaves. Nutrition: Like lettuce, radicchio has a cooling action that limits inflammation, supports the circulatory system, and tonifies the gallbladder and liver. It contains inulin, which is known to help regulate blood sugar, and the root can be used medicinally. It contains a good source of calcium and potassium. Storage: Store like you would lettuce, in a water tight container in the fridge for 3-5 days. Better to cut it up only just before using. Use: Braise, blanch, or grill with generous amounts of fat to unlock the full flavor potential, as well as soften and incorporate the bitterness. It does very well when paired with something sour, be that a vinegar based dressing or sauce, goat cheese or sour cream, or pickled vegetables. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!  Vegetable Profile: Spinach (Spinacia oleracea)
Description: A cold-loving member of the Amaranth family, spinach originated in Southwestern Asia. It has tender, velvety leaves with a sharp, bitter-sweet flavor. Nutrition: Spinach tonifies the blood, and supports the function of the large intestine, stomach, and liver. It's exceptionally high in minerals iron and calcium, although the antinutrient oxalic acid may prevent full absorption of these. It's also rich in lutein, which has been show to support good vision. Storage: Use spinach quickly; it bruises and spoils easily. Store in a water tight container in the fridge for 3-4 days max. Use: Steamed, stir-fried, creamed, or blended into soups, dips, or smoothies, spinach is truly a one-green-fits-all item in the kitchen. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience! Vegetable Profile: Brussel Sprouts (Brassica oleracea, var. gemmifera)
Description: Orginating from its namesake, Brussels, Belgium, Brussel sprouts are a curious cabbage family plant. Formed on long stalks and topped with a cabbage-like rosette, it makes sense why the Germans call this "Rosenkohol", or "rose cabbage". It has seen a huge surge in popularity in the last decade in the United States - and deservedly so. There's no subsitute for roasted brussel sprouts on the dinner table! Nutrition: Much like its cousins in the cabbage family, it supports the stomach and large intestine as well as the liver. An excellent source of folic acid, vitamins C and K, and beta-carotene. High in anticancer antioxidants and numerous glucosinolates. Storage: Store in a water-tight container in the fridge for 3-5 days. Use: Brussels can be cut and steamed, roasted, or stir-fried. If you want to serve them whole, simply cut an X into the base to allow the thickest part to cook fully. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!  Herb Profile: Horseradish (Armoracia lapathifolia, A. rusticana)
Description: Horseradish is the root with a kick! It's bite comes from mustard oil, much like its cabbage family relatives: mustard greens, radish, and turnip. Somehow, though, horseradish is an experience all its own. Hot, yet with a cool aftertaste, it holds a special place in the Jewish seder tradition. It's also wildly popular in as a spice in Europe, Western Asia, and Scandinavia. It's a voracious perennial, and grows happily nearby compost for years after its planter is gone. You can even take a nub with the green sprout on top, or a thick piece of root, and plant that out to have all the horseradish you need in a couple of years. Nutrition: Horseradish stimulates perky circulation, evident in the flushed cheeks of those who indulge! It also aids digestion, protects against bacterial infection, and enables drainage where there is a mucus blockage. It can help relieve sinus pressure in this way. Storage: Use while fresh for the most pungent flavor, within a couple weeks. Store in the crisper drawer until ready for use. Use: Use raw and freshly grated, less the pungent flavor dissapate. Preserve this flavor well with acidic liquids like lemon juice, vinegar, or sour cream. It makes a wonderful sauce, dressing, or dip this way. Sources: The Gift of Healing Herbs by Robin Rose Bennett The Rodale Encyclopida of Herbs The New Whole Foods Encyclopedia by Rebecca Wood Moonwise Herbs Our own experience! Vegetable Profile: Celeriac (Apium graveolens var. rapaceum)
Description: Celeriac is a root, or rather a corm, of a special type of celery. A member of the carrot family, its gnarly appearance masks a tender, fragrant, and delicious inner flesh. Nutrition: Celeriac is soothing and cooling, helpful for easing inflammation and indigestion. It tonifies the kidneys, and aids the nervous and urinary systems. Storage: A trusty storage crop, celeriac is much more patient than its leafy or thick-stalked counterpart. It will hold out in the crisper drawer for a couple weeks to a month (or two!). Just make sure to use it before it gets squishy, dry, or hollow. Use: Just before using, take a vegetable peeler and scrape off the outer skin. Chop, cube, or grate the inner white root and saute, roast, or stir-fry. I hear they are also wonderful in pickles. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!  Vegetable Profile: Rutabaga (Brassica napus napobrassica)
Description: Also known as a Swedish turnip, the rutabaga came along as a cross between cababge and turnip. It resembles a turnip, but its golden flesh is firmer, more sweet, and isn't pungent like a turnip. It's common in Scandinavian and Scottish dishes. Nutrition: Rutabagas are nourishing to the stomach and spleen, as they support healthy metabolism and nutrient assimilation by the body. Like other cabbage family plants, they support liver function and contain many antioxidents as well as antiviral, anticancer, and antibiotic qualities. Storage: A hardy storage crop, rutabagas can be stored in a cool pantry or in the fridge for weeks to months. However, they won't last for ever! And the fresher they are, the better. We don't wax our rutabagas like the ones you find in the store, so they do lose moisture over time and will become wrinkly. Use them while theyre nice and firm for best results. Use: Used in soup, stirfry, braised, or steamed, rutabagas add bulk and sweetness to dishes alongside or in place of carrots or potatoes. They are popular prepared like mashed potatoes, with lots of butter! Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!  Vegetable Profile: Collards (Brassica oleracea, Acephala group)
Description: A beloved member of the cabbage family, collards offer blue-green, bitter-sweet leaves that are tender and broad. It is sometimes called "tree cabbage". Although it originates from the Eastern Mediterranean, it was first brought to North America by Africans, who cultivated it throughout enslavement by colonists. The tradition of cooking the greens down into a smooth paste, and using the pot likker (or juices) is of African origin. Nutrition: Collards, although a cool season crop, are warming to the body. They energize the process of making blood, as well as the function of the lungs, stomach, and liver. It contains potent antioxidants with anticancer, antiviral, antibiotic, and antifungal properties including diinodolymethane and sulforaphane. They also contain minerals like calcium and magnesium, best absorbed when cooked. When eaten fresh, they offer much vitamin C. Storage: Collards store best in a water-tight container in the cripser drawer for 4-5 days. Don't snooze on them, as they will start to turn yellow or wilt with age. Use: Cook down with a small bit of broth, water, or other liquid for 1-2 hours to release the nutritious minerals and vitamins inside the cell walls (and get that delicioius pot likker!). It can also be finely chopped like confetti and added to salads. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience! This year, Wellspring celebrates its 37th year. Many of you may know the history. The organization was founded in 1982 by Mary Ann Ihm to promote her vision, “for all to live in peace and harmony with themselves, others and the earth.” In Spring, 1987 the operation moved from Milwaukee to Newburg, WI to a property nestled in the Milwaukee River Valley. Currently, there are 36 acres of gardens and nature trails, woods and meadows, and ponds and prairies that are teaming with a wide variety of wildlife. Additionally, with a 6-acre certified organic vegetable farm, Wellspring is home to the longest-running CSA in Wisconsin. The Wellspring Board of Directors is committed to protecting and nurturing Wellspring’s natural resources as well as to supporting the continuation of the CSA providing the community access to healthy locally grown produce. However, we are facing a new challenge. COVID-19 has impacted us all and Wellspring is no exception. With safety as our primary objective, the staff has made important accommodations in order to carry out key Wellspring activities in 2020. However, as the pandemic continues, we find the need to look to 2021 and identify directions for Wellspring that will sustain all that has been achieved. Here are two important new directions! 1. Along with Wellspring Founder, Mary Ann Ihm, the Board will explore opportunities to work in collaboration with Land Trusts and similar organizations who share the same goals of conservation and preservation of Wellspring in perpetuity for people to always have a place to connect and commune with nature.  2. The CSA will continue and grow - same great Farmer (Caleb Trainor), same great produce! Wellspring is transferring the farm enterprise to Caleb Trainor who will launch Winterspring, LLC, an innovative model incubator farm that will operate on the Wellspring grounds. Caleb will continue his good work with organic, sustainable, and regenerative agriculture to provide the community with locally grown and harvested organic produce. Wellspring, Inc. will continue to support Caleb in his endeavor and hope that shareholders will do the same. Caleb will be sending out information on Winterspring, LLC and instructions on how to enroll in the Summer, 2021 CSA! If you have any questions, feel free to reach out to Caleb directly: 262-689-9938 or caleb@winterspringcsa.com Farewell to Department DirectorsBecause of COVID-19 and the continued increase in cases in Wisconsin, all Education and Hospitality programming as well as many of the regular events sponsored by Wellspring will be suspended indefinitely. We thank both Roxanne and Amber for their expertise and commitment to Wellspring. We wish them both all the best in the future.
The Wellspring Board of Directors, Joseph Mantoan, Terri Schiller, Amber Heiser and Amy Otis-Wilborn, will continue to share our progress in setting new and exciting directions for Wellspring. Our commitment is to sustain and to grow Wellspring in ways that support creating a place “for all to live in peace and harmony with themselves, others and the earth.” In line with this vision is continued support for the conservation and preservation of Wellspring as a natural space that educates and feeds us in so many ways. As well, we pledge our support to Caleb and his new LLC, Winterspring.  Vegetable Profile: Fennel (Foeniculum vulgare var. dulse)
Description: Fennel, a member of the carrot or Apiacae family, has many edible parts: the bulb, stalk, lacey leaves, and seeds are all used. It's native to the Mediterranean, and serves as a beautiful, flavorful staple on our farm in the cooler months. It has a sweet and spicy flavor with some bitter undertones. Some compare it's flavor to licorice, but I don't feel that does it justice - each part of the plant has a slightly different flavor. You'll have to try it yourself to see what it's truly all about. Nutrition: Fennel is a warming plant that tonifies essential organs like the kidneys, bladder, liver, spleen, and stomach. The whole plant carries these actions but the most potent use for medicine comes from the seeds. The seeds can also help with indigestion, gas, hypertension, and mucus build up. It has been noted as a supportive food for breastfeeding. It also contains the antioxident quercetin, which has anticarcinogenic properties. Storage: Fennel leaves are delicate and wilt when left out. Keep those in a watertight container in the fridge for up to 3-4 days. Fennel bulbs and stalks are a bit more sturdy - they will last in the crisper drawer for 4-5 days. Seeds can be dried and stored in your spice rack! Use: Popular uses for fennel include pickles, sausage, vinegar, and even apple pie! You can also use it in place of celery, it can be served in salads, braised, sauteed, baked, broiled, or grilled! Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!  Description:
Celtuce is a new variety on our farm - sometimes called "Celery lettuce", "Asparagus lettuce", or less enticingly "stem lettuce". Even though it may look unusual, it is one of the easiest and most rewarding of the unusual vegetables. The leaves can be used as a tender bitter green to be chopped up and cooked, but the main attraction is the stem - peeled of the outer skin like a kholrabi, the inner stem is crisp, sweet, and delicious. Nutrition: Celtuce is packed with vitamins and minerals, including iron, calcium, magnesium, phosphorus, potassium, vitamin C, and B vitamins. It has a cooling nature, and its flavors are sweet and lightly bitter. Storage: Celtuce can be stored in a water-tight container in the fridge for up to 4 days or so. Use before stem becomes soft or hollow. Use: Peel the outerskin with a vegetable peeler first. Cooked: Sautee in stirfry, use like a water chestnut, radish, or celery Raw: Thinly chop the inner stem into strips and use in place of cucumber in a salad or sandwich. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!  Herb Profile: Nasturtium (Tropaeolum majus)
Description: Nasturtium is a newer addition to our farm fare, and a unique one! Relative of watercress and radish, it has a similar taste in a beautiful package - edible, tender, showy flowers and lily-pad like leaves. It's a fun addition to any dish, on salads, sandwiches, eggs, or stuffed - and it will definitely be show stopper at any potluck. I like to add nasturtium leaves to the mix when I make deviled eggs - that extra horseradishy bite melds so well with the richeness of the egg yolk and olive oil mayo. The flowers make great edible garnishes, and are definitely an eye catcher! Nutrition: Pungent in flavor, they are warming to the body systems. They can help aid digestion and help people with slow metabolism or cold extremities to the touch. Storage: The flowers are delicate and won't last longer than a couple of days, the leaves are a bit sturdier. I recommend refrigerating them in a water tight container and using in 2-3 days. Use: Fresh: Pesto, salad, deviled eggs, dressing, infused vinegar Sources: The Gift of Healing Herbs by Robin Rose Bennett The Rodale Encyclopida of Herbs The New Whole Foods Encyclopedia by Rebecca Wood Moonwise Herbs Our own experience!  Herb Profile: Lemon Verbena (Aloysia triphylla)
Description: Lemon verbena is a tender 1-2' tall annual in our climate, but in Argentina and Chile where it originated, it grows up to 15 feet tall! The aroma is intoxicatingly sweet and citrus-y, definitely a show stopper. It's used to make a tasty tea, in lotions and oils, and as a spice. Nutrition: Lemon verbena is most often used as a tea to aid digestion, tonify the stomach and intestines, is a calming and soothing nervine, and is helpful in cases of fever. Storage: Lemon Verbena is so cold tolerant that it doesn't keep well in the fridge. Best to either keep in a glass of water on the counter and use within 2-3 days, or simply hang to dry for tea or cooking right away. Use: Use fresh or dried for baking, teas, sweets, stirfried vegetables, or anywhere you would like an extra hint of lemon! Sources: The Gift of Healing Herbs by Robin Rose Bennett The Rodale Encyclopida of Herbs Our own experience! Enjoy the best icecream ever with this recipe from our CSA member, Joe Sutyak!
Ingredients:
Tools sauce pot, medium size with heavy bottom mixing bowls Rubber spatula Wire whisk mesh strainer Serving vessels  Vegetable Profile: Melons (Cucumis melo) Description: There are two types of melons: the muskmelon, and the watermelon. Watermelon has seeds embedded in the flesh, whereas muskmelons contain their seeds in an inner pulp. They readily cross pollinate, and there are too many different varieties to name here. However, the melons we grow are adapted to our tempurate climate (most melons are heat-loving, long-season crops), and they are selected for best flavor instead of long shelf life. Nutrition: Melons are a cooling food for the dog days of summer, when it's too hot to turn on the stove and cook a meal. They are 94% water. They are soothing to the lungs, and may help relieve headaches and depression when associated with inflammation. Orange-fleshed melons contain a viable source of beta-carotene and potassium. Storage: We harvest our melons ripe, so it's best to use within the week and to refrigerate if possible. It's easiest to do so by cutting it up and removing the rind right away and storing in a waterproof container. Use: Fresh, raw, and juicy, all on its own or in fruit salad. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!   Herb Profile: Parsley (Petroselinum crispum)
Description: Parsley is one of the most quintessential plants that come to mind when someone says the word "herb", yet few people appreciate parsley for its true potential. Must more than a decorative garnish, parsley is a gentle nourisher and with an invigorating, fresh and versatile flavor. We grow Italian flat parsley, having found a preference for the texture and flavor over curly. Nutrition: Parsley is full of essential vitamins and minerals, including vitamin C, B complex, calcium, and iron. Claims of toxicity only apply to parsley essential oil (which we do not recommend). It acts as a digestive aid and supports the bladder, kidney, and stomach. It is rich in antioxidants, and even freshens the breath! Storage: Parsley keeps well in the fridge in a watertight container for up to 5 days. If drying parsley, use a dehydrator (not an oven!), as it bruises and yellows easily. Use: Fresh: Finely chop the parsley, leaves and tender stems and all, and work it into stir fry, rice and beans, scrambled eggs, sauteed mushrooms, or toss it into salads. Dried: After drying, parsley can be used as a base for soups and broths. Sources: The Gift of Healing Herbs by Robin Rose Bennett The Rodale Encyclopida of Herbs The New Whole Foods Encyclopedia by Rebecca Wood Moonwise Herbs Our own experience!  Herb Profile: Rosemary (Rosemarinus officinalis) Description: Rosemary, while it will never grow to its natural shrub-like proportions in our temperate cold climate, is an herb that we hold in high esteem. Each year, we make a point of growing it and selling the seedlings even though it may not be nearly as productive as other annuals. This is because of the unique and intoxicating aroma it offers, and its deep cultural significance for many people. Traditionally, it has symbolized both love and death. It as been used as "poor people's frankincense" when burned at funerals to remember loved ones. There was a long standing tradition in Greece of wearing sprigs of rosemary braided into the hair for remembrance as well. It was used by scholars and students, as well as marrying couples. Nutrition: Beyond its cultural significance, rosemary is a highly renowned culinary herb. It's warming and drying in nature, and its piney, pungent, minty sweet flavor harmonizes with poultry, dish, beef, lamb, pork, and game. It complements tomatoes, mushrooms, squash, cheese, eggs, lemils, and other herbs like chives, thyme, parsley, and bay. It can be used internally as an astringent tonic, and externally as a pain reliever. It's rich in antioxidants and supports the lung, heart, kidney, liver, and spleen. Rosemary also tonifies the nervous system, invigorating mental functions and alertness (and indeed, memory!). Storage: Keep in the fridge in a watertight bag and use fresh within 3-5 days, otherwise hang to dry. Use: Dried: I love cooking and making tea with dried rosemary, because you can easily remove the leaves from the stem when crisp by simple running your fingers down the stem or rolling it between your palms. Fresh: Rosemary used fresh is best to infuse cream, broth, butter, oil, vinegar, or other liquid and used in dishes as a sauce, dressing, gravy, or soup base. The texture of the fresh leaf itself can be tough to chew, but the fresh flavor translates beautifully. Sources: The Gift of Healing Herbs by Robin Rose Bennett The Rodale Encyclopida of Herbs The New Whole Foods Encyclopedia by Rebecca Wood Moonwise Herbs Our own experience!   Vegetable Profile: Beets (Beta vulgaris)
Description: Beets are curious creatures. Their secret sweet flavorful goodness comes out best when roasted in coconut or other stable saturated fat, and in fact they boast some of the highest sugar content of all the vegetables. Wild beets still grow in the Mediterranean where they originated, but today we enjoy many varieties of cultivated beets, from the beautifully stripped chioggia, to the golden beet, to the classic Detroit dark red. There may be no other vegetable as misunderstood, nor as beautifying to the plate, as the beet. Nutrition: You might notice that after a healthy helping of beets, that you have some pink-tinted urine OR stools. Not to gross you out, but check it out: according to Dr Jeffery Bland, PhD, pink urine may indicate an iron deficiency, while magenta stool indicates adequate iron levels. Who knew! But what traditional healers who used beets knew, that science is now able to validate, is that beets support the blood and nourish the heart, liver, and large intestine, and kidneys. They also promote healthy menstruation, and the ancient Romans belived them to be an aphrodisiac. Today, we know they are high in boron, which is a mineral critical for the production of human sex hormones. Beet greens are also high in calcium, vitamin K, folic acid, and iron. Storage: Unbruised peppers can store well in the fridge without getting soft for up to a week. Once you bruise or cut into one, it should be used within 2 days. Use: Cooked: Cook with the skin on. Toss in a generous amount of fat and roast in the oven at 400 degrees until tender. Fermented: Beets rich sugar content makes them excellent food for beneficial microbes. I like to make a salt brine, cube them, and mix them with onions and ferment for a week for a fermented beet relish. Stores in the fridge and stays crisp for YEARS. Pickled: Beets complement vinegar brine very well. In soup: Borscht is a classic dish to make with beets. Beet greens may be substituted for chard in recipes. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!  Vegetable Profile: Sweet Peppers (Capsicum annuum)
Description: Sweet, or "Bell" peppers are the mark of late summer. They come in a variety of colors and shapes. Nutrition: Peppers provide a quality source of vitamin C when eaten raw, but we generally love them cooked or fermented! They are a gently heating food and help to support healthy blood circulation and kidney function. They also contain zeaxanthin, which can help prevent cataracts. Storage: Unbruised peppers can store well in the fridge without getting soft for up to a week. Once you bruise or cut into one, it should be used within 2 days. Use: Cooked: Peppers go great on the grill, in stir-fries, omelettes, and more! Fermented: They can also be lacto-fermented, or pickled. Frozen: Peppers freeze quite well. Simply slice and blanch them and place them in the freezer in a freezer bag. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!  Vegetable Profile: (Capsicum spp.)
Description: Chile Peppers are a group that includes most of the hot peppers that most people are familiar with: Anaheim, Banana Wax, Cayenne, Fresno, Habanero, Hatch, Jalapeno, Ghost, Pimiento, Poblano, Scotch Bonnet, Serrano, Thai, and more. We focus on the emboldened varieties. They are all spicy because of a single gene which produces capsaicin. Most of this spicy, hot substance is concentrated in the white, pithy membrane inside the pepper. They are a nightshade plant, and more than their heat, they also have sweet and earthy undertones in flavor. Nutrition: Chile peppers are fast acting and strong, they can increase body temperature and as a diaphragmatic, it can increase sweating. Chiles act upon the stomach, lungs, and have antioxidant properties, which can help to preserve food. Chiles are not recommended for anyone with inflammatory conditions, especially related to digestion. Storage: Chiles may be stored out of the fridge in a low-light pantry for 1-2 weeks. You can also freeze them whole. Use: Dried: Crushed or powdered for preservation and cooking. Remove pith and seeds before processing. Fresh: Dice finely to spread out the heat. Again, remove the pith and seeds first. Roasted: Sweet and savory, roasted chiles add special complexity to dishes. Place in a pan, and put in the oven on broiler setting for about 10 minutes, turning often until it blisters and turned black. Then remove the seeds and pith, and use the skin in the recipe. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!  Vegetable Profile: Tomato (Lycopersicon esculentum)
Description: Originally from Central and South America, tomatoes are now grown and beloved all over the world. They are available at an amazing array of varieties, and come in a number of different types: cherry, pear, roma, beefsteak, and slicers. These are one of the most demanding and rewarding crops on our farm, and summer wouldn't be the same without beautiful, juicy, flavorful tomatoes harvested ripe and fresh from the vine. Nutrition: Tomatoes are cooling and hydrating. They are known for the antioxidant lycopene, which promotes healthy vision. This nutrient is actually higher in cooked tomatoes than in raw. Vine-ripened, fresh raw tomaotoes are great sources of vitamin C, B complex, potassium, and phosphorus. They are rich in sugar and moderate fiber content. Storage: The tomatoes we grow at Wellspring are not the same varieties grown on large scale farms to be shipped hundreds or thousands of miles. We grow tomatoes selected for superior flavor, disease resistance, and put special emphasis on heirloom varieties. Therefore, they are TENDER, bruise easily, and need to be used up quickly. Don't refrigerate them for best flavor. You can, however, freeze whole tomatoes in a freezer bag for cooking down later. Use: Fresh - simply slice and add to dishes and sandwiches! Cooked - add tomatoes to rice with spices for Spanish rice, or take low-moisture romas to cook down and make pasta sauce or tomato paste. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!  Vegetable Profile: Kale (Brassica Oleracea acephala)
Description: Kale, as the grandmother of Brassicas, is a hardy green that is a reliable producer on our farm. It's enjoyed a wave of popularity over the past two decades, and for good reason - it packs a lot of nutritional punch for an easy to grow, long-season vegetable! Nutrition: Young kale is warming when fresh, and sports a sweet, bitter, pungent flavor. It contains nutraceuticals lutein and zeaxanthin, which nourishes the eyesight. It is an exceptional source of chlorophyll, beta carotine, and calcium. Storage: Kale stores best in the fridge or freezer. Use within 1 week. Use: Don't bother boiling cabbage! It's much more flavorful sauteed, or finely chopped raw or fermented. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience!  Vegetable Profile: Onion (Allium cepa)
Description: Cabbage is one of the most prized vegetables on this farm. You haven't lived until you've had tenderly cooked buttered cabbage, sauerkraut, or kimchi made with the gorgeous and versatile vegetable! We grow stonehead, Nappa, and Savoy varieties. Nutrition: Cabbage tonifies the lungs, large intestine, and stomach. It's a good source of anticancer glucosinolates. It contains antioxidants and has antibiotic and antiviral characteristics. Raw cabbage is higher in vitamin C than oranges. Storage: Cabbage is considered a longer storage crop, but it depends on what variety. Stoneheads are usually ready later in teh season, and keep longer than Nappa cabbages. Store in the fridge and use before the leaves get wrinkly or wilt. Use: Don't bother boiling cabbage! It's much more flavorful sauteed, or finely chopped raw or fermented. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience! Vegetable Profile: Onion (Allium cepa)
Description: Rapini is a non-head-forming broccoli relative popular in Mediterranean cuisine. Its leaves, stalks, and flowers are all edible. Rapini has a light bitter flavor, which is delightful when cooked in olive oil or bacon grease. Nutrition: In traditional herbal medicine, bitter is associated with digestive tonics, helping to stimulate the metabolism. It also tonifies the liver and stomach. Rapini is a great source of iron, calcium, potassium, and antioxidants. Cook well for best flavor and nutrient assimilation, as with all dark leafy greens. Storage: Rapini is relatively delicate, which is why you won't find it on store shelves. Store in a water-proof container in the fridge for 2-3 days. Use: Best when sauteed with olive oil or bacon grease, soy sauce, and garlic! pairs well with eggs, chicken, tempeh, or pork. Sources: The New Whole Foods Encyclopedia by Rebecca Wood Asparagus to Zucchini by Fairshare Coalition Produce: A fruit and vegetable lover's guide by Bruce Beck Our own experience! |
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November 2020
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