Category Archives: Produce Info

Bok Choy, Another Super Food

December 26th, 2013
Image girlcooksworld.com

Image: girlcooksworld.com

Members at Urban Acres have been seeing bok choy in their co-op style produce shares lately. This leafy green superfood has been cultivated by the Chinese for 5,000 years. We’re excited to be able to work with organic farmers who provide us with this great tasting vegetable.

Many of us have a hard time deciding the best way to prepare this traditional Asian veggie. Try these four different methods to bring out the unique flavor and texture of bok choy…

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In a Soup

It’s the perfect time the year for hearty soups. The tender bok choy leaves give a savory taste and aroma to this Baby Bok Choy and Beef Noodle Soup with Warm Spices.

 

 

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Seared and Stir Fried

Simply prepared, bok choy can create a delicious side dish. Try this great Baby Bok Choy flavored with ginger and red pepper flakes.

 

 

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Wilted for Breakfast

This Greens, Eggs, and Hash recipe by health coach Kim Wilson will provide a healthy breakfast for the whole family on a slow Sunday morning.

 

 

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In a Salad

Baby bok choy is tender enough to eat in salads. This Thai Steak and Bok Choy Salad brings out the delicate taste of this leafy green.

 

 

 

If you’re looking for other recipe inspirations, follow us on Pinterest.

Oranges ~ Did You Know?

December 19th, 2013

Oranges are more than just a good tasting snack that give an extra tang to recipes. Just one orange supplies 116% of the daily recommended intake of Vitamin C.

Image: abcnews.com

Image: abcnews.com

Do you know about these other amazing benefits of oranges?

  • Improve Mood: they contain Vitamin B6, which helps the production of serotonin in the brain therefore making us happier.

    Image: WebMD

  • Constipation reliever: their acidity has an alkaline effect in the digestive system which stimulates the digestive juices and relieves constipation.
  • Strengthen the immune system: their anti-oxidants reduce inflammation and effectively fight against viruses and bacteria.
  • Prevent High Blood Pressure: they contain potassium and are sodium free, making them a perfect food item to have a healthy heart.
  • Prevent Arteriosclerosis: Vitamin C in oranges (if eaten regularly) slows the hardening process of arteries.
  • Repair damaged sperm: Vitamin C has been found to protect sperm from genetic damage that otherwise can cause birth defects.
  • Healthy Bones: they are a great source of Magnesium (a mineral required for the absorption of Calcium in the body) maintaining healthy teeth and bones.
  • Cancer fighter: they contain Limonoids that stay in the blood stream for 24 hours after consumption. Limonoids are know for their cancer fighting powers.

Fun Fact…

      • There are over 600 different types of oranges in the world. The most popular ones are:

navel oranges

Hamlin, Pineapple, Temple Oranges,
Washington NavelRed Cara Navel
Blood Oranges, Amber sweet
Moro Orange, Jaffa,
Persian Variety, Parson Brown.

 

 

Source: livelovefruit

Black Radish – Say What?

December 12th, 2013

The black color of Spanish Radishes has been an interesting addition to culinary cuisine. Our co-op style produce shares will be happily decorated with this extremely nutritious vegetable this weekend. This lovely root has been a favorite of European cooks for centuries, and if you have an ancestor from the other side of the Atlantic, you might have already tasted this flavorful vegetable.

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Image: Burpee.com

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Image: Gastography.com

Black Spanish radishes are a winter vegetable that bestows the eater with many nutritional benefits – they’re a good source of vitamin C, sulfur, fibers, and vitamin B and are thought to promote digestive health, detoxify the liver, boost the immune system, and fight aging.

Now, the only question you might have is how to get rid of the sharpness or spiciness of this radish. The most popular (and easiest) way to do this is:

  • Slice the radish with a mandoline or cut it really thin
  • Salt and let stand for 10 minutes
  • Serve it on sandwiches

These recipes are also loved by many:

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 Black Radish Salad

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 Roasted Black Radishes

Storage Tips:

How to keep radishes fresh: 

  • DO separate radishes from greens
  • DO rinse them in cold water
  • PUT paper towel in a glass jar (you can also use a Ziploc bag), add wet radishes, and put additional paper towel on top

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We’ll have additional bunches at the Farmstead this weekend for you to pick up. Enjoy.

Partnerships That Count

December 6th, 2013
We love the white flake decoration at the Farmstead

We love the white flake decoration at the Farmstead

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Snow and ice on the ground can halt life in our big city, but how does bad weather affect the farmers that we work with at Urban Acres? In short, it greatly affects them, and your partnership really matters.

Because of your commitment to local, fresh, organic food, we’ve been able to build numerous relationships with farmers in the Dallas area who count on us purchasing produce from them and even plant crops especially for us. Some of these smaller farms don’t have the opportunity to serve grocery store chains or even insure their crops. We’re extremely fortunate to know these farmers personally – we’ve met their families and been to their farms so we can see exactly where our food comes from. We have a commitment to these farmers just as much as they are committed to growing excellent produce for us.

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The Morrisons

Here’s a great example – last week, the radishes in our co-op style produce shares from Morrison Organic Farm had no leaves due to a cold front.  Thankfully, these radishes were saved from frostbite because of being underground, but younger radish plants did not survive the cold. Even though the Morrisons lost most of their crop, they kept a positive spirit and are ready for new planting possibilities.  Says Cindy Morrison, “We are excited to be able to save some of the crop for UA members.”

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So, we just wanted to thank you for your partnership, especially in times of crazy weather and changed delivery schedules. If we stick together, farmers can continue doing what they love most, and we can rest assured that we’re receiving the freshest organic produce available in Texas.

The Top 5 Leafy Greens

December 5th, 2013

Leafy greens have been abundant in our co-op style produce shares lately. These greens are full of vitamins, fiber, and minerals that can protect us from heart disease, diabetes, and even cancer.

Here’s the countdown to the most nutritious leafy greens:

5. Spinach

Well, Popeye had it right!  Spinach is packed with Vitamin A, C, and folate at only 20 calories per serving. Interestingly spinach has more nutritional value when cooked due to heat freeing up its dietary calcium. Serve it cooked in water, or add it to soups, casseroles, and pasta dishes.

4. Swiss ChardRed_chard

With its signature bright red stalk, soft texture, and a beet-like taste, Swiss chard provides 15 calories per serving and is full of Vitamin A and C. Just like spinach, it also has more nutrition when cooked. Try to add vinegar and raisins to cooked chard to achieve a sweet-and-sour flavor.


3. Turnip Greensturnip-greens-vitamina-lg

Turnip greens are actually two vegetables in one. The head is usually consumed roasted. The leafy part is full of Vitamin A, C, K, and calcium. The greens have a tender texture and are easily prepared by cooking and using bacon for flavoring.


2. Collard Greenscollards_0

A hearty and chewy green that is loved in traditional Southern style recipes. A half a cup has about 25 calories and is full of Vitamin C, E, and antioxidants. Using them as a wrap has made them very popular with all ages.


1. Kalelacinatokale

This green has everything you need! Full of Vitamin A, C, K, folate, calcium, potassium. Our members are constantly sharing their love of kale – some love to juice this nutrition power house or make kale chips which are very popular with the kiddos.  Make sure you try some of these divine kale recipes.

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Greens are not only packed with nutrition but with their vitamin content they can strengthen our immune system and improve our health.

Fill half your plate with greens!

Source: WebMD

Collard Greens to the Rescue

November 28th, 2013
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Image source: summertomato.com

It’s Thanksgiving and many of you might be making the traditional collard greens recipe, by boiling this leafy vegetable with salt pork or ham hock. Some families’ Thanksgiving traditions would not be the same without this great side dish.  Collard greens are great to eat, not only because of traditions or because our mothers said so, but because they are full of Vitamin C, E, and antioxidants that help protect our skin from aging and sun damage.

Collard greens are best eaten raw to keep most of their alkalinity. Incorporating foods with high alkaline content into your daily life will boost your metabolism immensely, providing you with ample nutrients, enzymes, and fibers to increase your energy and heal your body.

Here is a refreshing Veggie Collard Wrap recipe:

You can use your leftover Thanksgiving turkey in this delicious wrap:

Collard-Wraps-12 copy “Turkey” Collard Wrap

Storage Tips:

How to keep greens fresh:

  • DO wrap greens in a damp paper towel, place inside a plastic bag, and keep in your fridge
  • DO use within 10 days of storage, because they will start to wilt

Enjoy!