Weekly Fig

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Vegucation: Watermelon Radishes

This variety of radish might make you long for a fresh summer watermelon, but I promise watermelon radishes are just as tasty!

About Watermelon Radishes

This variety of radish was originally cultivated in China. The Chinese have long believed in its healing powers because the radish has high amounts of vitamins, minerals, and antioxidants. Watermelon radishes are usually much larger than traditional radishes and can even weigh of to one pound. They also can have a much sweeter flavor than other radishes.

Why are they beneficial?

Mostly vitamins A and C are found in these radishes, but there are smaller amounts of some B vitamins, too, like niacin. Vitamin C is a common antioxidant that protects our immune systems. Watermelon radishes also contain minerals like potassium, calcium, and magnesium. These minerals are essential for building strong muscles, bones, skin, and hair.

When are they in season?

In Tennessee, you can usually find local watermelon radishes year-round, but peak seasons are spring and late fall.

How long will they keep?

Cut off the radish greens and store separate from the root. The greens are edible! Unwashed radishes will keep for at least a week in a bag in the refrigerator.

How do I eat watermelon radishes?

  • The simplest way to eat radishes is fresh. Slice them super thin and put them on a salad for lunch or cover in oil and vinegar for a snack.
  • You can also roast radishes in the oven. Slice them and half them lengthwise and coat in olive oil. Season with spices and herbs of your choosing. Put the radishes in the oven at 425 degrees for about 10 minutes. The outside should be crispy.
  • Radishes are also good for breakfast! Make a skillet hash with roasted potatoes, avocado, and a fried egg. Garnish with thinly sliced radishes and  cilantro. Add hot sauce if you prefer.

Now that you have the scoop on watermelon radishes, look forward to seeing them in your Weekly Fig boxes!

Weekly Fig is a private membership for local sustainable foods.

This Week’s Meal Plan 3/1/17

The meal plan for your fig box this week can be found here.

Watermelon Radish and Arugula Salad

This simple, fresh salad is perfect for the upcoming spring. The watermelon radishes give this dish a vibrant pop of color, in addition to being great for you. Radishes provide essential minerals and many B vitamins which are important for everyday body functions. Along with the vitamin-packed leafy green arugula, this salad is full of nutrients. A homemade citrus vinaigrette and feta or goat cheese top off this dish. 

Pork, Shrimp, Shiitake, and Cabbage Bowl

This meal is quick and easy for a weeknight. Shiitake mushrooms have been shown to help in weight loss and brain function. They contain many B vitamins and vitamin D. The mushrooms are paired with cabbage, which is full of fiber. Combined with the pork, shrimp, and rice, this is the perfect dinner for when you’re craving something savory.

Roasted Rosemary and Thyme Chicken, Carrots, and Potatoes

This recipe is another easy weeknight dinner because it only requires one pan. The chicken, carrots, and potatoes are all roasted together and seasoned with herbs and lemon. We all know carrots are good for us, but most people don’t think about herbs having benefits as well. Thyme can help heal an array of sicknesses from an upset stomach to a sore throat. It’s also an appetite stimulant, so you should be able to eat this dish up! 

Roasted Jerusalem Artichokes

These Jerusalem artichokes (or sun chokes) are roasted in the oven and topped off with feta cheese and dill. You can also substitute potatoes for the artichokes in this recipe if you don’t have any on hand in the future. Jerusalem artichokes support the good bacteria in your gut and help flush away the bad. They can also help support your immune system with vitamins A, C, and E. These artichokes make the perfect side dish or appetizer. 

Unstuffed Cabbage Roll Soup

This soup combines the flavors of beef stew with a traditional cabbage roll. It’s a great way to use the rest of your cabbage leftover from the Pork, Shrimp, Shiitake, and Cabbage Bowl. This soup has shredded carrots and diced tomato along with the cabbage. Tomatoes are high in vitamin C, which will kick any remaining cold you have from the winter. You can also double this recipe to make leftovers and eat it for lunch the next day.

Enjoy your fig box this week!

Veggie of the Week: Mustard Greens

When most of us hear the words “mustard greens”, we probably think of the traditional southern side dish that we grew up hating as kids. The good news is there are many different ways of preparing this leafy vegetable other than the mushy green stuff  put on your plate at Grandma’s house. This soul food even has plenty of health benefits that most people aren’t aware of. 

How did Mustard Greens become a thing?

The traditional style of cooking greens came from Africa during the slave trade. The slaves that lived on southern plantations passed down their traditional cooking techniques and eventually gave us the southern soul food we have today. 

Why are they beneficial?

We usually don’t think of southern food as being super nutritious, but mustard greens are! They contain the important antioxidants vitamins A and C. Antioxidants protect the body from free-radicals that cause cell damage. These greens also contain vitamin K, which is important for bone health. Mustard greens are very high in chlorophyll, which is the substance that gives certain plants their green color. But it’s also important for humans because chlorophyll can help pull toxins out of the liver.

When are they in season?

You can usually find local mustard greens in the spring (May-June) and fall (September-November) in Tennessee. However, this is subject to change depending on weather. Look for greens that are vibrant, not yellow or wilted. The smaller the leaves, the more tender that will be once cooked. 

How long will they keep?

Mustard greens will stay fresh for about a week if properly stored. Only wash the amount you are going to cook at a time. When you first get them, go through the bunch and remove the bad leaves. This will keep the rest of the bunch fresher. Place the greens in a breathable produce bag and store in a crisper drawer. You can poke holes in a regular Ziploc bag if you don’t have produce bags. Placing a paper towel in the bag with them will wick away moisture if your refrigerator is very humid. 

Now that I have them, how do I cook them?

Be sure to wash your greens thoroughly before eating since leafy vegetables tend to hold onto dirt and debris. Most recipes tell you to soak or rinse the greens in cold water for a few minutes before cooking them. You can cut as much of the stem off as you want. The good stuff is in the leaves! 

Now it’s time to get creative. Here’s a few ideas to get you started:

  • Add them to your favorite stew or soup in the crockpot. Just don’t cook them in there the whole time. Add them about 15 minutes before you serve. (Less time on high heat)
  • Make them Jamaican style. Recipe can be found here on Weekly Fig’s meal plan. 
  • Add them to  your weekend brunch menu. Saute the greens with roasted sweet potatoes, red peppers, and sweet onions. Add some whisked eggs, and season with thyme or rosemary, salt, and pepper. 
  • Make them the traditional way, but with unexpected seasonings. Want them spicy? Add cayenne or red pepper flakes. Craving something Asian inspired? Add tahini and sesame seeds. 

The sky is the limit! With all the different possible combinations of flavors, everyone is sure to find their favorite way to eat their greens. No matter how you prepare them, you are still receiving the wonderful health benefits of this staple food. 

Weekly Fig is a private membership association for local sustainable foods. 

This Week’s Meal Plan 2/22/17

The suggested meal plan for your fig box can be found here.

Callaloo Jamaican Style Mustard Greens 

This recipe combines a traditional southern style dish with Jamaican influence. Mustard greens are a great detox for the  liver because of their  antioxidants and fiber. They can also help lower cholesterol. If you grew up hating greens, I encourage you to try this modern take on the dish. 

Slow Cooker Beef and Squash Stew

This is the perfect meal to throw in the crockpot before work (or even prep the night before) and come home to a warm dinner already prepared. Any kind of squash contains beta-carotene which give the squash its orange color. Beta-carotene is converted into vitamin A in the body, which is essential for maintaining immunity, perfect for flu season! You can use Kabocha squash, butternut squash, acorn squash, or any combination of the three for this recipe.

Rainbow Hash

Roasted purple sweet potatoes, carrots, and kale make up this vibrant dish. Purple sweet potatoes contain higher levels of antioxidants than regular sweet potatoes. The antioxidants are what gives the potatoes their purple color, similar to blueberries or pomegranate. Combined with the carrots and kale, this  nutrient-dense side dish is the perfect addition to any meal. 

Spicy Roasted Broccoli

If you’ve never had roasted broccoli before, be prepared for it to become your new favorite! Broccoli is an alkaline food which means it keeps the body from being too acidic. It’s high in  fiber which keeps you feeling full longer. Broccoli also contains many essential minerals. This hearty side dish has a kick to it, but it can definitely be adjusted depending on personal preference.

Enjoy your Fig box this week!

This Week’s Meal Plan 2/15/17

The meal plan for your fig box can be found here.

http://www.skinnytaste.com/balsamic-chicken-with-roasted/

Slow Cooker White Bean Soup with Sausage and Collard Greens

Collard greens are a great source of calcium, iron, and essential vitamins. Combined with the protein from the beans and sausage, this soup is a hearty meal with minimal effort to recreate.

Balsamic Chicken and Roasted Vegetables

This recipe contains bell pepper, carrots, onions, mushrooms, and asparagus. With all of that variety, you’re sure to get all of your essential vitamins, specifically vitamins A, C, and K. These veggies also contain beta-carotene, which is an anti-inflammatory. 

Indian-Spiced Green Beans with Black Quinoa

The beans contain iron, manganese, and antioxidant vitamin C. Paired with protein rich quinoa, and covered in yummy spices, this dish is an easy vegetarian option. 

Lasagna Zucchini Boats

This recipe is a healthier version of many people’s favorite comfort food. The zucchini is a great source for magnesium, folate, and omega-3 fatty acids

Greek Tomato Cucumber Salad with Crispy Chickpeas

Here’s another great vegetarian option. Cucumbers help your body stay hydrated in this refreshing salad, and the chickpeas add a crunchy source of protein on top to complete the meal.

Cilantro Jalapeno Jicama Slaw

This slaw is the perfect addition to tacos, nachos, sandwiches, or as a side for any other meal. Jicama is a very nutrient dense food containing all of your essential vitamins and minerals. When added to the beautiful red cabbage, this slaw is full of fiber. This recipe is pretty spicy, but you can adjust the amount of jalapeño to your liking. 

Enjoy your Fig box!

Weekly Fig is a private membership association for local sustainable foods.

Meet The Producer: Sandabama Farms

Sandabama Farms is located in Bryant, Alabama, 30 miles outside of Chattanooga. This family farm, headed by Sonny Pemberton has been using organic practices on his 90 acre farm for a while.  He currently has 15 acres that are certified organic and  in the process of certifying another 15 acres.  This is Sonny’s second year providing produce to Weekly Fig.  

What they offer

Sandabama Farms offers over 50 varieties of fruits and vegetables, including this week’s cabbage, kale, and greenhouse tomatoes and cherry tomatoes. Weren’t they delightful?  You can find a list of the foods they grow in each season here.  We are excited to see more local produce variety available again! 

Weekly Fig is a private membership association for local sustainable foods.

 

This Week’s Meal Plan 2/8

The accompanying meal plan for this week’s Fig Box is chock full of satisfying, wintery dishes. (found here)

Candy-Striped Beetroot Salad:

Not only does this recipe look beautiful, but it is a goldmine for essential vitamins and minerals. The beets alone contain folate, vitamin C,  iron, manganese, potassium, copper, magnesium, and plenty of fiber. The beets are piled on top of a bed of kale, and topped with goat cheese, maple pecans, and a fresh thyme vinaigrette. All of these simple ingredients come together to make a local powerhouse salad!

One-Pan Paprika Chicken with Potatoes and Tomatoes:

The perfect dish to go with your salad, this hearty meal contains lean protein, vitamins A, C, K, and B6 (just from the tomatoes alone!), and all of your essential fats from the olive oil. The purple potatoes add a powerful antioxidant called anthocyanin, which gives the potatoes their characteristic color. After 50-55 minutes in the oven, you have a nutritious dish for your family. 

Stuffed Cabbage Casserole:

The stuffed cabbage casserole is perfect if you’re craving a healthier version of Hamburger Helper. The ground beef and cooked cabbage offer plenty of protein, fiber, essential vitamins, and minerals like calcium. This is another easy one-pot dinner for a weeknight. And with the option to add in your favorite veggies, you can customize this as much as you want. 

Quinoa with Swiss Chard:

Quinoa is a great source of plant based protein (about 8 grams per 3/4 cup cooked) and is low on the glycemic index, so it will sustain you longer without spiking your blood sugar. Its nutty flavor goes great with the garlic and  swiss chard. Just like other leafy greens, swiss chard offers your essential vitamins and plenty of iron. The tomatoes and shallots add a perfect finishing touch to this quick meal. 

Enjoy your Fig Box this week!

Weekly Fig is a private membership association for local sustainable foods.

What’s in Your Farm Box? 10/26/16

For your October 26, 2016 delivery, here’s what you can expect in your sprout bag:

Sprout Box

Bok Choy and Cilantro from Albert Family Farm

Green Cabbage from The Healthy Kitchen

Kale From Nathaniel Family Farm

Sweet Potatoes From Johns Family Farm

Fruit: Bosc Pears and Bananas

*Items are subject to change due to weather and may be exchanged.

Your accompanying suggested meal plan can be found here.

Don’t forget to shop the online market for all your other weekly needs supplied by local farms and vendors. Get your eggs, bread and other pantry items delivered to your front door. Login into your account at www.weeklyfig.com to shop.

Eat well. Be well.

Weekly Fig is a private membership association for local sustainable foods.

What’s in Your Farm Box? 10/19/16

For your October 19, 2016 delivery, here’s what you can expect:

 

Spaghetti Squash and White Potatoes from Martin Family Farm

Collards and Delicata Squash from Sandabama Farm

Zucchini from The Healthy Kitchen

Bibb Lettuce from Stone Creek Hydroponics

Jalapenos from Hidden Hills Farm

Red Rome Apples from Wheeler Orchard

Apple Cider from Apple Valley Orchard

*Items are subject to change due to weather and may be exchanged.

Your accompanying suggested meal plan can be found here.

Don’t forget to shop the online market for all your other weekly needs supplied by local farms and vendors. Get your eggs, bread and other pantry items delivered to your front door. Login into your account at www.weeklyfig.com to shop.

Eat well. Be well.

Weekly Fig is a private membership association for local sustainable foods.

Benefits of Microgreens

We are excited to be including sunflower sprouts from Healthy Habits in Riceville, TN in your box this week.

Healthy Habits Wheatgrass and Microgreens has recently relocated to a farm off County Road 47 in Riceville.  Owner Kristy Kiser began her journey as an organic grower several years ago on Florida’s Space Coast.   A Chattanooga area native, Kristy moved to Melbourne, Florida in 2000 and discovered the many juice bars and vegan cafes where she was introduced to wheatgrass, microgreens and the power of nutrition to heal our bodies.  Growing one tray of wheatgrass for her family evolved into a business which now includes frozen wheatgrass juice, sunflower shoots and several other types of microgreens. 

Read about the 11 benefits of sunflower sprouts by Natural Society.  Sunflower sprouts can be eaten raw and often seen as garnish, but you can use it to replace lettuce. Put in on sandwiches, add to salads, or to just about anything. 

1. Sunflower greens offer one of the most balanced forms of a complete plant protein around. They provide all the essential amino acids and help to repair muscle tissue while supporting the enzymes of the body to do their jobs as well.

2. Sprouted sunflower greens, known as microgreens, also contain up to 100 times the enzymes of regular, full-grown greens. This means your body can more easily assimilate important phytonutrients, vitamins and minerals.

3. Sunflower greens are full of folate (folic acid), and B complex, vital nutrients for pregnant women and a developing baby.

4. High levels of antioxidants in sunflower greens can aid in heart health, slow aging, and support cellular recovery. High levels of vitamins C, E, and selenium can even reduce high blood pressure and improve arterial health.

5. Sunflower greens are packed with nutrition and have very low calories, so they are a perfect food for those who want to lose weight.

6. Sunflower greens contain lecithin which help to break down fatty acids in the body.

7. They also contain vitamins A, D, and E as well as important minerals including calcium, copper, iron, phosphorous, magnesium and potassium.

8. Eating sunflower seeds or greens helps to boost your reproductive health by providing the body with ample zinc. Zinc also works with over 300 enzymes in the body to keep things running smoothly.

9. Sunflower greens are incredible for boosting immunity. Leafy green sprouts, especially those of the sunflower variety are essential to creating innate lymphoid cells (ILC) important immunity-boosting cells found in the lining of the digestive system that help to keep our gut bacteria healthy. Many people realize by now that gut health is the primary form of fighting disease and foreign invaders in the body.

10. Sunflower sprouts are full of essential fatty acids that are needed to make a plant burst out of its seed shell. Start sprouting to receive up to 900% more nutrition from your food.

11. All sprouts, including sunflower sprouts are full of chlorophyll – the same substance which makes plants turn green. In human beings, this one constituent keeps our blood healthy, reduces inflammation, calms the nervous system, revitalizes tissues, and balances pH levels in the body.

 

*Weekly Fig is a private membership association for local sustainable foods.

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