Kula Fields | Produce Delivery May 22-25, 2013 | What’s In The Box?

Kula Fields Box 05-22-13

So juicy sweeeeet! Mango season is well underway!  I daydream about all the things I plan to make with them but in the end…who am I kidding?  I  usually just end up devouring it in its natural state.  We are also delighted to have fennel gracing the boxes again.  It’s delicate flavor lends itself nicely to salads and soups.  I like to sauté it with onions and use as a topping for pizzas, pupu’s, and fish dishes.  Enjoy!

From the farms to your table, here is this week’s gourmet goodness produce delivery.

On MAUI:
Mango – (S)
Bananas – (S)
Broccoli – (S)
Fennel– (S)
Cucumber – (S)
Lettuce – (S)
Tomatoes – (S)
Green Beans– (S)
Curly Kale – (S)
Kula Sweet Onions – (C)
&
Sprouts – (S)

On OAHU:
Strawberry Papaya – (S)
Mango – (S)
Baby Bok Choy– (S)
Zucchini– (S)
Turnips – (S)
Lettuce – (S)
Tomatoes – (S)
Broccoli – (S)
Curly Kale – (S)
Green Beans – (S)
&
Fennel – (S)

(C) – Conventional (S) – Sustainable/Non-Sprayed (O) – Certified Organic

 

Possible substitutions this week include:
Papaya, Onions, Beets, Turnips, or Bok Choy

***Note that these items are never guaranteed until picked up from the farmers. Weather, pests, & other natural occurrences could mean that some items on this list are unavailable.

Mini Zucchini Bites

Zicchini BitesIt is a struggle when you are in the business of fresh produce delivery and your kids suddenly decide that they no longer eat anything GREEN.  The worst offender in our household, momentarily, is zucchini.  Whatever my 10 year old son hates, my 5 yr. old daughter has now decided she hates too.

I’ve gotten quite good at blending offending veggies into soups, hiding them in juices, dips, sauces, and various breads.  I recently came across a recipe on Pinterest showcasing zucchini.  (If you are not on Pinterest…you should be).  I “liked” it so I could check it out later.  There are running jokes about folks sitting on Pinterest, pinning recipes, crafts, and DIY projects that they will never end up doing or trying because they are too busy “pinning” it on their computers.  Not wanting to fall into that lot, I actually try out some of the recipes.  I looked over this recipe and decided to bet my son $5 bucks that he would eat it and enjoy it without protest.  For the results of who won that bet, check out my photo at the end. You have to try this out with all that zucchini in your CSA boxes.

Zucchini Bites Ingredients

Inspiration for this farm to table gourmet goodness came from http://thewaytohisheart.wordpress.com/2012/05/14/summer-zucchini-bites/. The blogger found inspiration from a magazine with a similar recipe.  I varied my rendition slightly and most likely will every time I make it .  Bacon will surely be in my next batch.

Ingredients BowlIngredients

  • Olive oil cooking spray, for preparing the pan
  • 3 large local eggs
  • 2 cups grated zucchini
  • 1 yellow onion, finely chopped
  • 1/2 cup grated cheddar cheese
  • 1/4 cup Surfing Goat Dairy’s BBQ cheese (it’s kiawe smoked and gave great flavor)
  • 1/2 cup plain breadcrumbs (I was out of breadcrumbs so I ground up croutons)
  • 1/2 cup finely chopped fresh parsley
  • 1/4 cup finely chopped fresh rosemary
  • 1/2 tsp finely ground hawaiian sea salt
  • 1/2tsp. of freshly ground pepper

Pre-heat oven to 400 F. Spray mini-muffin pan with olive oil.

In a large bowl, lightly beat the eggs with a whisk. Add the zucchini, onion, cheeses, breadcrumbs, parsley, rosemary, salt, and pepper and stir lightly to mix with a whisk.

With a small spoon, fill each muffin cup just to the top, using about 1 tablespoon of the mixture.

Bake the bites for 18 to 20 minutes, or until the tops are browned and set. No jiggly centers allowed. Allow the bites to cool in the pan for about 10 minutes, then carefully transfer the bites to a wire rack to cool completely. Plate and serve.

Makes 24 bites.

Zucchini Bites Tray

Zucchini Bites Empty Tray

Produce Profile: Why You Should Be Eating Kale

Kula Fields Curly KaleHands down, the number one produce item most frequently placed on the “do not like” list is kale…followed by other good-for-you greens, eggplant, and beets. I’m not sure if it is a taste preference or because folks just don’t know how to prepare it. If it is a taste preference though…you should be eating it anyway.

My first experience with kale was after I had left home. It certainly was not a vegetable I was familiar with or grew up knowing of. I was having some health challenges because my diet was awful. Long story made short…kale was on the short list of things I should eat recommended by my doctor.
List in hand, I was off to the store to stock up on things I could eat. I didn’t even know what kale was or what it looked like. Two grocery stores later and a knowledgeable produce manager, I finally found the elusive kale bunch.
It came highly suggested to eat it raw in salads or to juice it with other greens for one of those nasty cocktails kids would gag on. I assumed you just tore off big leaves like my salad greens. Biting into it I now recall it being extremely bitter and concluded that it would ruin any salad it ever managed to sneak into.Kula Fields Kale Ribbons
I later learned that cutting it off the stem and into tiny little ribbons made a world of difference in it’s addition to salads. I’ll admit that my palate, at the time, was unaccustomed to things that actually tasted good, were fresh, or good for you. Most of my meals previously had either passed through a drive thru window or had been a culinary wonder that came from a box.
Kale has since become a staple in our household. It’s actually quite versatile and it’s health benefits outweigh any objections picky eaters might have. My kids have actually grown to like it but not after cleverly disguising it for many meals.

Kale is one of THE best known cancer fighting vegetables on the planet. When statistics show that 1 in 2 men and 1 in 3 women will develop some form of cancer, I could end my plea for you to eat it right there, but I won’t. It is high in lutein, a phytochemical that scientists believe may be more protective than beta carotene. Speaking of beta carotene, kale contains twice as much as spinach, thus making is beneficial for eye health. Kale is a relative of the cabbage family. It has a high sulpher content, and like cabbage, when juiced, has been shown to be effective in the treatment of stomach and duodenal ulcers. Kale, like many greens, is rich in calcium and in this form is more absorbable by the body than the calcium in milk. Ounce for ounce, kale contains more calcium than milk and its easy assimilation makes it protective against bone loss, osteoporosis, and arthritis.
Kale contains calcium, magnesium, iron, phosphorus, potassium, zinc,copper, manganese, vitamins B’s, C, E & K. Kale is fiber rich and loaded with a wide range of phytochemicals. The slight bitterness of this green powerhouse stimulates the production of bile acids in the liver. The high fiber content of kale binds with these bile acids to break down fats and cholesterol in the body. This coupling of fiber and bile acids work to protect your cardiovascular system from the toll of high cholesterol. All that fiber is also going to keep things in your digestive system moving right along too, if you catch my drift. Want to know how fiber goes hand-in-hand with weightloss? Read my friend Suzie’s blogpost.
If you want to derive any of the benefits from this plant, you will have to eat it on a regular basis.

Removing Kale from StemKale should be kept chilled in your crisper. The leaves should be dark green and hardy. You can rinse and use whole leaves and stalks in a juicer for a phyto-cocktail. To prepare for raw or cooked dishes, run the blade of a knife along the stem and the leaves should come off with ease. Wash in cold water and pat dry with a paper towel or utilize your salad spinner. From here you can stack up the leaves and cut small ribbons for salad or you can wilt larger leaves in your soup or sauté them with olive oil. It makes a great stand in for spinach in many recipes. Even though a recipe calls for what might seem like a lot of kale,the leaves wilt down to more manageable portions during cooking.

These are some great recipes using kale.  Happy cooking adventures!