Spring CSA week three

SPRING FARM FARE CSA

Backyard Gardens Buzzards Bay, MA

Matt’s Wild Cherry Tomato Plant

Sungold Tomato Plant

Surrey Farms Brewster, MA

Farm Fare Market Sandwich, MA

Homemade Granola Bars

Organic Mulberries

EVERY OTHER TUES between 3-6:30pm March 26th, April 9th, 23rd & May 7th & 21st

www.DeliciousLivingNutrition.com 68 Tupper Road – Unit 6 Sandwich, MA 02563

Phone: 508-813-9282 Email: [email protected]

Organic Maple Pumpkin Seeds

Local Farm Fresh Eggs

Enjoy your Food! Thank you for being a part of our CSA. I am excited to provide you with locally sourced, fresh picked, handmade, sustainably

grown, non-toxic, real food.

Locally Yours, Nicole Cormier, RD, LDN & Jim Lough

Caperika from Surrey Farms in Brewster

Betty’s Superfood Salsa

Herbal Tea

Wild Onions


Fresh Mozzarella, Basil & Tomato Skewers 10 small mozzarella balls 10 Sungold Tomatoes 10 Matt’s Wild Cherry Tomatoes 10 Fresh Basil Leaves 5 Bamboo Skewers 3 TB Balsamic Vinegar 1 TB Olive Oil Alternate tomato, mozzarella ball and basil leaf on skewers to have 2 mozzarella balls, 2 basil leaves and 4 tomatoes. Place onto a plate or small platter and drizzle with olive oil and balsamic vinegar.

Recipes



Carrot Cakes 2 ½ cups shredded carrots, use food processor 4 cloves of garlic, chopped ½ cup gluten-free bread crumbs or panko breadcrumbs 1/4 tsp of sea salt or garlic salt ¼ cup wheat germ Fresh cracked pepper 2 tsp Caperika 3 TB Olive Oil 2 farm fresh eggs 3 TB lemon juice ½ large white onion, chopped In a mixing bowl, add all ingredients and mix until well blended. Form patties and pan-sear over medium to high heat until crisp on each side. Servings 6.

Homemade Granola Bars 1 1/2 cups rolled oats 3 tablespoons peanut butter 1 cup Uncle Sam’s cereal 1/2 teaspoon cinnamon 1/2 cup chopped nuts 1/4 teaspoon sea salt ¾ cup dried fruits 1 teaspoon vanilla 1/2 cup brown rice syrup 1 TB coconut oil, melted Heat the oven to 325°F with a rack in the middle of the oven. Line the baking pan with parchment, leaving extra parchment to hang over the sides and lightly coat with coconut oil. Mix the oats, cereal, nuts, and dried fruit together in a mixing bowl. Warm the rice syrup for 10-15 seconds in a small saucepan over medium heat. It should be just loose and liquidy enough to pour. Mix in the vanilla, salt, cinnamon and peanut butter. Pour the rice syrup over the dry ingredients. Stir the rice syrup into the dry ingredients until completely coated. Pour the mixture into the prepared pan. Use wet hands to firmly press the mixture into the pan. Bake the bars for 20-25 minutes for chewy granola bars or 25-30 minutes for crunchy bars. Cut into 8 bars in the pan with a sharp knife, then lift the bars by the flaps of parchment to remove from the pan. Store for up to 2 weeks.

White Bean & Tomato Salad 1 cup of chickpeas, soaked & cooked Dash Cape Saltworks 2 cups of mixed Sungold’s & Matt’s 1 small pinch of Caperika Tomatoes, sliced in half 2 TB olive oil ¼ cup of wild onions, chopped 1 TB fresh lemon juice In a mixing bowl, gently toss all ingredients together and add sea salt and pepper to taste. Serves 2.

Maple Pumpkin Seeds ½ cup of pumpkin seeds 2 TB Nutting Farm Maple Syrup In a small mixing bowl, stir until seeds are fully coated. Serve on crackers for a protein and fiber snack. Serves 4.


Wild Onion & Potato Omelet

1 small red potato, cooked & cubed 2 tsp olive oil ¼ cup wild onions dash of Caperika 4 farm fresh eggs dash of Sea Salt 3 TB Coconut Milk In a small mixing bowl, whisk all ingredients together. Place 2 tsp olive oil in small frying pan and pour mixture into pan. When eggs begin to puff, using a spatula, left sides of omelet and let liquid drain onto pan. After fully cooked, fold over and cut in half. Serves 2, and serve with ½ papaya.

Recipes



Betty’s Superfood Salsa Party Platter

1 cup of Betty’s Superfood Salsa 2 large English cucumbers, cut into 1” slices

Place cucumber slices onto platter. Scoop center of cucumbers to create a small bowl. Fill with bean salsa.

Mulberry Parfait 1 cup of plain Greek yogurt ¼ cup of dried mulberries ¼ cup Bob Red Mills Muesli ½ banana, sliced ½ tsp cinnamon Layer all ingredients in a mason jar for breakfast on the go. Serves 1.

Homemade Vegetable Broth 1. Save all vegetable scraps when preparing meals, at least 3 – 5 cups (garlic tips even) 2. Place in a large stock pot 3. Fill with water and place over meat heat for 1 hour 4. Turn down to simmer for 4 – 8 hours 5. Add Sea Salt, Red Pepper Flakes & simmer for an additional hour. 6. Place in glass jars and use with recipes throughout the week


Nursing Tomatoes

1) Keep your Tomato seedlings in an indoor location which gets at least 8 hours of direct sunlight per day. 2) Make sure to water them daily, using just enough water to keep the potting soil moist- Do not over water! 3) Choose an outdoor location, which gets at least 8-10 hours of direct sunlight for your tomatoes' future home. 4) When nighttime temperatures are sustained above 50 degrees (during mid-May) transplant your Tomatoes into the ground at your selected plot. 5) Space them two feet apart from each other, and plant them deep, as far as their lowest leaves. This will strengthen the plant.

6) Water Daily, and fertilize monthly using organic plant food.

Homemade Granola Bars: 1 Bar (Can be breakfast with a piece of fruit or a afternoon snack) Calories: 260 Carbohydrates: 40 grams Protein: 7 grams Fat: 10 grams Fiber: 4 grams Sodium: 140 mg

Instructions:



Mulberries: These little cherubs grown on a tree rather than a bush, like most other berries. The trees produce massive amounts of berries each year. These are a white mulberries and are known as a superfood. They are high in protein, magnesium, potassium, iron, calcium, vitamin C and fiber. Great in smoothies, trail mix, oatmeal, granola, and, of course, right out of the bag!

Maple Pumpkin Seeds: These were inspired by Martha Stone’s Kitchen at the Plymouth Farmers’ Market. It’s a great sweet treat that provides your body with nourishment at the same time. Serve on crackers. My favorite is Ak Mak Crackers. The native Algonquins came to love the sweet sap that flowed from the maple tree. They called it Sinzbuckwud (“drawn from the wood”).

Wild Onions: They make one of the easiest wild edibles for beginners that you could have right in your lawn. They can replace farmed onions in many recipes, and are an easy place to start. they are a great food for the forager in all of us.

SPRING FARM FARE CSA daily menus:



Breakfast: Protein, Whole & Fruit

Mulberry Parfait Snack: F ruit

Lunch: Protein & Vegetables

White Bean & Tomato Salad Snack: Protein & F iber

Maple Pumpkin Seeds on Ak Mak Crackers

Dinner: Protein & Vegetables

Carrot Cakes served over mixed greens and grilled asparagus

Breakfast: Protein, Whole & Fruit

Homemade Granola Bars with ½ papaya Snack: F ruit

Lunch: Protein & Vegetables

Wild Onion & Potato Omelet served over mixed greens

Snack: Protein & F iber

Fresh Mozzarella, Basil & Tomato Skewers

Dinner: Protein & Vegetables

Betty’s Superfood Salsa served over ½ cup quinoa & 1 cup roasted vegetables

Spring CSA week three

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