The Week of June 4th, 2007
In the next few weeks some of you may have your delivery day changed. You will be notified in advance if there are any changes. If your delivery day does change, it will not likely change by more than one day. For example, if your delivery day is Wednesday, it could change to Tuesday or Thursday. If your delivery days do change and it will not work for you, please let us know and we will work with you to figure something out.
Many of you seemed to enjoy the bins that were heavy on the fruit, so during the summer while the fruit is plentiful, we will try to keep more fruit in the bins (tomatoes and avocados count as veggies!).
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According to the Environmental Working Group, foods vary in the amount of pesticides they contain. They have defined the following fruit and vegetables as “The Dirty Dozen” because they found that the conventional versions of these produce items contain the highest level of pesticides:
- Peaches
- Apples
- Celery
- Nectarines
- Strawberries
- Cherries
- Pears
- Grapes (imported)
- Spinach
- Lettuce
- Potatoes
- Bell Peppers
What’s in the Bin This Week:
Bananas
Grapefruit
Raspberries
Grapes
Strawberries
Peaches
*Spinach
Cauliflower
Celery
Cabbage
Baby Carrots
Green Onions
Grape Tomatoes
*Locally grown
Bananas have no fat, no cholesterol, or sodium and are a great source of potassium.
Grapefruit like all citrus fruit are very high in vitamin C and many other nutrients. The best way to eat a grapefruit is to cut it in half, then scoop out fruit with a spoon.
Raspberries are loaded with potassium and fiber. Studies have shown that the antioxidants in berries may slow age related functional declines such as memory and vision.
Grapes are high in phytochemicals such as quercetin, catechin, and anthocyanin. According to preliminary studies, these phytochemicals may help protect against heart disease and certain cancers.
Strawberries are high in Potassium and have many uses. Great in smoothies!
Peaches are high in potassium and a source of vitamin A and vitamin C
Spinach is great raw or cooked. It is great in salads, lasagna, soups or by itself.
Baby carrots are high in vitamin A. They do not need to be peeled like regular carrots and are great for snacking. You can use them in place of regular carrots when cooking.
Cauliflower is high in vitamin C and Potassium. Cauliflower is great boiled, steamed, sautéed, microwaved or served raw. To avoid discolored water when boiling, add a tablespoon of lemon juice.
Grape Tomatoes are actually baby Roma Tomatoes. Their sweet flavor makes them great to eat right out your hand, in salads, or as a sweet substitute for cherry tomatoes.
Green Onions are almost identical to scallions. They can be used interchangeably in recipes. Chopped green onions are great on salads, in soups and many other dishes.
Celery is high in potassium and a source of vitamin C and fiber.
Cabbage is an excellent source of vitamin K, which may reduce the risk of osteoporosis. It can also prevent clotting disorders and contains phytochemicals that may help prevent some cancers.
Recipe of the Week:
Stir-Fry Cabbage
2 table spoons of peanut oil
1 tablespoon of minced fresh ginger
1 green cabbage thin sliced, cut into quarters
5-6 chopped green onions
1 tablespoon soy sauce
1 teaspoon sesame oil
Heat peanut oil in a large pot or wok over high heat. Add ginger and stir for about 30 seconds. Add about half of the cabbage and toss until wilted, about 3-4 minutes. Then add remaining cabbage, green onions, and sesame oil. Toss until all cabbage is crisp and tender, (about 3-4 minutes) Season to taste with pepper and soy sauce
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