CSA Share for September 23 – Week #16 (last pick up day)

What you might find in your box this week?               

  Okra        Eggplant      Tomatoes

 Hot & Sweet  Peppers     Lettuce  mix 

Garlic        Radishes      Carrots               

 Cherry Tomatoes        

Bread of the Week …from Big Sky Bread Company   

Whole Wheat Multigrain

Fiber! Pearl barley, sunflower seeds, oats ,oat bran, cracked wheat, sesame seeds and cornmeal overpopulate this molasses based whole wheat.

Full Loaf Price: $6.00                Half Loaf Price: $3.50    

 Dinner Rolls Price: $3.85        Sandwich Rolls Price: $4.50

Farm Fresh Brown Eggs …from Farm Stuff Farm         

Price : $3.50 per dozen

***Please email Jennifer by Monday at 5pm if you would like to order eggs or bread***   

Veggie of the week:  Carrots

While we usually associate carrots with the color orange, in fact, carrots grow in a host of other colors including white, yellow, red, or purple, the latter being the color of the original variety. The carrot is a plant with a thick, fleshy, deeply colored root, which grows underground, and feathery green leaves that emerge above ground.

Carrots belong to the Umbelliferae family, named after the umbrella like flower clusters that plants in this family produce. As such, carrots are related to parsnips, fennel caraway, cumin and dill. There are over 100 different varieties that vary in size and color. Carrots can be as small as two inches or as long as three feet, ranging in diameter from one-half of an inch to over two inches. Carrot roots have a crunchy texture and a sweet and minty aromatic taste, while the greens are fresh tasting and slightly bitter.

 History of the Carrot

 The carrot can trace its ancestry back thousands of years, originally having been cultivated in central Asian and Middle Eastern countries. These original carrots looked different from those that we are accustomed to today, featuring deep purple coloring, ranging from lavender to deep eggplant. This coloration was a reflection of the anthocyanin phytonutrient pigments these carrots had. In pre-Hellenic times, a yellow-rooted carrot variety appeared in Afghanistan and was further cultivated and developed into an earlier version of the carrot we known today. Both types of carrots spread throughout the Mediterranean region and were adopted by the ancient Greeks and Romans for their medicinal use.

It seems that carrots did not become a popular vegetable in Europe until the Renaissance. This was probably related to the fact that the early varieties had a tough and fibrous texture. Centuries later, beginning in the 17th century, agriculturists in Europe started cultivating different varieties of carrots, developing an orange-colored carrot that had a more pleasing texture than its predecessor. Europeans favored the growing of this one over the purple variety, which was and still is widely grown in other areas of the world, including southern Asia and North Africa. Carrots were subsequently introduced into the North American colonies. Owing to its heightened popularity, in the early 1800s, the carrot became the first vegetable to be canned. Today, the United States, France, England, Poland, China and Japan are among the largest producers of carrots.

Nutritional Facts 

 Carrots are an excellent source of antioxidant compounds, and the richest vegetable source of the pro-vitamin A carotenes. In addition, they are a very good source of vitamin C, vitamin K, dietary fiber and potassium.  Carrots’ antioxidant compounds help protect against cardiovascular disease and cancer and also promote good vision, especially night vision.

 When six epidemiological studies that looked at the association of diets high in carotenoids and heart disease were reviewed, the research demonstrated that high-carotenoid diets are associated with a reduced risk of heart disease. In one study that examined the diets of 1,300 elderly persons in Massachusetts, those who had at least one serving of carrots and/or squash each day had a 60% reduction in their risk of heart attacks compared to those who ate less than one serving of these carotenoid-rich foods per day.

Beta-carotene helps to protect vision, especially night vision. After beta-carotene is converted to vitamin A in the liver, it travels to the retina where it is transformed into rhodopsin, a purple pigment that is necessary for night-vision. Plus beta-carotene’s powerful antioxidant actions help provide protection against macular degeneration and the development of senile cataracts, the leading cause of blindness in the elderly.

 Carrots are by far one of the richest source of carotenoids-just one cup provides 16,679 IUs of beta-carotene and 3,432 REs (retinol equivalents), or roughly 686.3% the RDA for vitamin A. High carotenoid intake has been linked with a 20% decrease in postmenopausal breast cancer and an up to 50% decrease in the incidence of cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Extensive human studies suggest that a diet including as little as one carrot per day could conceivably cut the rate of lung cancer in half.

  Although best known for their high content of beta carotene, carrots also contain a phytonutrient called falcarinol that may be responsible for the recognized epidemiological association between frequently eating carrots and a reduced risk of cancers, espcially colon and lung cancer. 

How to select and store

Carrot roots should be firm, smooth, relatively straight and bright in color. The deeper the orange-color, the more beta-carotene is present in the carrot. Avoid carrots that are excessively cracked or forked as well as those that are limp or rubbery. In addition, if the carrots do not have their tops attached, look at the stem end and ensure that it is not darkly colored as this is also a sign of age. If the green tops are attached, they should be brightly colored, feathery and not wilted. Since the sugars are concentrated in the carrots’ core, generally those with larger diameters will have a larger core and therefore be sweeter.

Carrots are delicious eaten raw or cooked. Beta-carotene is not destroyed by cooking; in fact, cooking breaks down the fiber, making this nutrient and carrots’ sugars more available, thus also making them taste sweeter. Take care not to overcook carrots, however, to ensure that they retain their maximum flavor and nutritional content. 

Quick Serving Ideas for Carrots

 Shredded raw carrots and chopped carrot greens make great additions to salads.

Combine shredded carrots, beets and apples, and eat as a salad.

For quick, nutritious soup that can be served hot or cold, purée boiled carrots and potatoes in a blender or food processor, and add herbs and spices to taste.

Spiced carrot sticks are a flavorful variation on an old favorite at parties or at the dinner table. Soak carrot sticks in hot water spiced with cayenne, coriander seeds and salt. Allow to cool, drain and serve.

Combine freshly squeezed carrot juice with soymilk and bananas to make a nutrient-dense breakfast shake. 

Recipes of the Week

Roasted Eggplant & Feta Dip – from CSA member Amy Haines

12 servings, about 1/4 cup each  | Active Time: 40
minutes           | Total Time: 40 minutes

Ingredients
        * 1 medium eggplant,  (about 1 pound)
        * 2 tablespoons lemon juice
        * 1/4 cup extra-virgin olive oil
        * 1/2 cup crumbled feta cheese, preferably Greek
        * 1/2 cup finely chopped red onion
        * 1 small red bell pepper, finely chopped
        * 1 small chile pepper, such as jalapeño, seeded and minced  (optional)
        * 2 tablespoons chopped fresh basil
        * 1 tablespoon finely chopped flat-leaf parsley
        * 1/4 teaspoon cayenne pepper, or to taste
        * 1/4 teaspoon salt
        * Pinch of sugar,  (optional)
Preparation
        1. Position oven rack about 6 inches from the heat source; preheat broiler.
        2. Line a baking pan with foil. Place eggplant in the pan and poke a  few holes
all over it to vent steam. Broil the eggplant, turning with  tongs every 5
minutes, until the skin is charred and a knife inserted  into the dense flesh
near the stem goes in easily, 14 to 18 minutes.  Transfer to a cutting board
until cool enough to handle.
        3. Put lemon juice in a medium bowl. Cut the eggplant in half  lengthwise and
scrape the flesh into the bowl, tossing with the lemon  juice to help prevent
discoloring. Add oil and stir with a fork until  the oil is absorbed. (It should
be a little chunky.) Stir in feta,  onion, bell pepper, chile pepper (if using),
basil, parsley, cayenne and  salt. Taste and add sugar if needed.
Nutrition
Per serving : 75 Calories;  6 g Fat;  2 g Sat;  4 g Mono;  6 mg Cholesterol;  4
g Carbohydrates;  2 g Protein;  2 g Fiber;  129 mg Sodium;  121 mg Potassium