Wednesday, February 17, 2010
Beachwood Canyon pick-up 2/16
Yay for Romaine!
Finally! A sunny CSA day! No complaints, but for a minute there it felt like every CSA day was a rainy day. Sure kept things interesting!!
I'm getting back to work in the garden now that our loamy soil has dried out a bit. Harvesting biodynamic compost today and applying it and vermicompost tea as a soil drench to the beds. Soil biology is my new favorite thing. Fascinating stuff. Helps heal the pain. For the first time in 7 years, no flowers in the garden - just soil. It's taking a long time for the City to write a simple clarification....
Here's what Farmer John had for us this week at the Beachwood Canyon pick-up. Thanks as always to Laura, John and Spencer for volunteering their time to distribute veggies to shareholders. Melissa! John will drop your veggies off at Locali.
baby bok choy
curly mustard greens
dandelion greens (chiccoria)
Here's a recipe from shareholder and nutritional professional, Lauren O'Connor. Read her comments on the nutritional value of Romaine lettuce. Wow! Thanks Lauren!
A Salute to Romaine
by Lauren O’Connor, MS, RD
Research suggests that up to 35 percent of cancers are related to poor diet. By modifying what you eat and being active, you can reduce your risk of cancer and other health issues. Eat more fruits and vegetables! That’s the motto. Fruits and vegetables not only help you lower your risk for cancer, but for heart disease, diabetes and other chronic illness.
A heart-healthy soup chockfull of vegetables is one way to get the important vitamins and minerals you need. Adding Romaine (lettuce) to your meal helps not only enhance your vegetable intake but also provides antioxidants for both cancer prevention and eye health. And it's a source of dietary fiber that can keep your digestive system running smoothly to prevent bowel blockage (a benefit to your colon).
Romaine has far more nutrients than many other salad greens. For example: compared to iceberg lettuce, Romaine has 3x more Folate, 5x more Vitamin C and 8x more Beta carotene. (1).
Folate has been touted for reducing risk of neural tube defects, and studies have indicated that higher levels of dietary folate convey some protection against the development of colorectal cancer in humans. Intake has also been associated with reducing risk of other epithelial cancers such as that of the uterine cervix. (2)
Vitamin C and Beta carotene works, along with a network of antioxidant nutrients, to help deter free radical damage. Additionally, Romaine contains the carotenoidslutein and zeaxanthin for good eye heath. (3)
Here's Lauren's recipe:
Romaine & Arugula Salad with Toasted Sesame
2 teaspoons toasted sesame seeds
½ teaspoon coriander; salt & pepper to taste
2 tablespoons fresh lemon juice
1 teaspoon (packed) finely grated lemon peel
1/3 cup extra-virgin olive oil
1 large head of romaine lettuce, torn into bite-size pieces (about 16 cups)
4 cups baby arugula leaves
Place lemon juice and peel in small bowl. Whisk in olive oil. Season dressing with salt & pepper and coriander. Set aside. Combine romaine & arugula in large bowl. Add dressing and half of seeds; toss to coat. Sprinkle remaining seeds and serve. (Makes 8 servings.)
More from Lauren at www.nutri-savvy.com
1. Natural Health. (n.d.). Greens. Retrieved on October 28, 2005 from http://staging.naturalhealthmag.com/nutrition/13
2. Mason J. et al. Folate: effects oncarcinogenesis and the potential for cancer chemoprevention.
3. George Mateljan Foundation: The World’s Healthiest Foods. (n.d.) Lutein & Zeaxanthin. Retrieved December 2, 2005,