This Week's Delivery: Sarurday October 1, 2011

Store In The Fridge

Lacto Fermented Sauerkraut-Hilda's Sauerkraut-
*please note that the nutritional benefits (see below) of this sauerkraut are negated when heated
Green Beans -Northern Neck Fruits and Vegetables
Broccoli -Northern Neck Fruits and Vegetables
Summercrisp Lettuce - Path Valley Farms

Store In A Cool Dry Place

Kabocha Squash - Miller Farm
Stayman Apples - Path Valley Farms

Also Available:

Organic Pastured Large Eggs: $4/dozen
Homemade Organic Yogurt: Grassfed milk, Yogurt culture: $3/16 oz., $6/quart
Homemade Organic Kombucha: $6/750ml

Leave cash or check on the table. checks can be made out to Christy or Tom Przystawik


Recipes and Information

Lacto-Fermented Sauerkraut- a few forkfuls a day keeps the doctor away
information from The Healthy Green Kitchen and Livestrong

Lacto-fermented sauerkraut has so many things going for it: natural probiotics that aid the digestive and immune systems, tons of beneficial enzymes, lots of vitamin C…in our opinion, it’s truly a superfood.

If you’re unfamiliar with the concept of lacto-fermentation, don’t be intimidated by the word. It’s just the official term for the chemical process of “culturing” that takes place in the presence of lactic acid producing bacteria. This change increases the nutritional profile of the food being cultured, and makes it less prone to spoilage.

Beer, wine, cheese, olives and yogurt are foods you are familiar with that have been made using the lacto-fermentation method throughout history. Kimchi, tempeh, miso, kefir and kombucha are some more examples of lacto-fermented/cultured foods.

Nowadays, some of these foods (like commercial pickles, sauerkraut, and some yogurts) are mass-produced and are not actually lacto-fermented, though: they are preserved with sugar and vinegar or even cooked and pasteurized which kills the live enzymes and negates most of their health benefits.

Lactic Acid

As a result of the lacto-fermenting process, sauerkraut contains lactic acid produced by bacteria. According to a paper published in the June 2006 issue of the "Journal of Applied Miicrobiology," lactic-acid-containing foods offer health benefits such as improving your intestinal tract health, boosting your immune system, reducing lactose intolerance symptoms and making nutrients more digestible. Although the exact mechanisms are unknown, lactic-acid-containing foods may confer their health benefits by modifying the pH of the digestive tract, stimulating immune cells, producing lactase and helping produce antimicrobial compounds.

Nutritional Facts Get Sweet Smart About Sugar, Honey, And High Fructose Corn Syrup Here. www.SweetSurprise.com/

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Cancer Risk Reduction

Fermented cabbage and other cruciferous vegetables are high in glucosinolates, a type of sulfur-containing compound with a strong, spicy taste. When you chew or chop the cabbage in sauerkraut, the glucosinolates break down into biologically active compounds that have anti-cancer properties, the Linus Pauling Institute explains. These compounds may help your body eliminate carcinogens, protect your DNA from damage, prevent healthy cells from transforming into cancerous cells and reduce your risk of hormone-sensitive cancers.

Fiber

Sauerkraut is a rich source of fiber, containing approximately 8 g per cup. As explained on MayoClinic.com, fiber offers a host of benefits for your digestive health, such as helping normalize bowel movements, reducing risk of hemorrhoids and potentially protecting against colon cancer. In addition, fiber helps control your blood sugar levels by slowing the absorption of sugar-containing foods, may assist in weight loss by helping you feel satiated during meals, and can potentially lower your cholesterol levels.

Vitamin C

Lacto-fermented sauerkraut has high levels of vitamin C, providing nearly a third of your recommended daily dose of this nutrient in a single cup. According to the Linus Pauling Institute, vitamin C plays a critical role in many biological functions, including synthesizing collagen, creating neurotransmitters involved in brain function, synthesizing carnitine, maintaining immune function and metabolizing cholesterol into bile acids. In addition, vitamin C is an antioxidant that helps protect your DNA and other molecules in your body against damage. High-vitamin-C foods like sauerkraut may also positively affect your heart function and reduce your risk of gout.

Read more: http://www.livestrong.com/article/495907-what-are-the-benefits-of-lacto-fermented-sauerkraut/#ixzz1ZSk1q8Z4


A relative newcomer to the US squash scene, Kabocha squash (pronounced kuh-boh-cha) is a hard winter squash available from late fall to late spring. Its hard, dull, bumpy dark green shell is marked with pale celery green striations. It's rather heavy for its size (usually 2-3 pounds) and has a stumpy grayish colored stalk. Kabocha squash has a brilliant yellow-orange flesh, like a pumpkin's. Both the texture and flavor of Kabocha squash is similar to a sweet potato: the soft, moist, fluffy flesh is surprisingly sweet and slightly nutty.

Kabocha squash is a centuries-old variety of Japanese squash that in Japan is often referred to as a Japanese pumpkin. Apparently it was brought to Japan from Cambodia by the Spanish in the 1500s and is used in dishes ranging from soup to sushi.

As its rich orange flesh indicates, Kabocha squash is high in beta carotene, a powerful health-promoting antioxidant. One 3/4's cup serving of cooked Kabocha squash is only 30 calories yet provides 30% of your daily recommended vitamin C and a whopping 70% of vitamin A. It's also high in dietary fiber, especially if you eat the skin, which turns soft when cooked.

Oven Roasted Kabocha Squash
1 kabocha squash
1/4 tsp salt
pepper (to taste)
2 T vegetable oil
truffle oil (optional)

Preheat oven to 400 degrees. Cut up one kabocha squash into 1-cm thick slices. You can optionally remove the skin, but there is really no need to remove it. It's totally edible and is quite soft once roasted. Lay the pieces in one layer on a pan. Drizzle with vegetable oil (enough to light cover - about 2 tablespoons) and toss until all sides of the squash are covered with some oil. Sprinkle with salt and pepper, toss, and then roast for about 20 minutes, or until soft.

Green Bean & Whole grain Mustard/Honey Vinaigrette Recipe

about 1 pound green beans
1/4 cup Olive oil or Grape seed oil
1 Tablespoon whole grain Mustard
1 teaspoon Honey
1 Tablespoon Balsamic Vinegar
1 Tablespoon fresh Lemon Juice

1. Wash & trim stems of green beans.

2. Prepare ice bath. In large bowl, fill with cold water and add about 8-10 ice cubes.

3. In large pot, bring water to boil. Add green beans and cook for just about 2-3 minutes, or until beans become tender.

4. Drain green beans in colander, rinse quickly with cold water from faucet, then immediately add green beans to ice bath. When green beans have cooled, remove from ice bath and allow to drain.

5. In bowl or mason jar, add oil, whole grain mustard, honey, balsamic vinegar and fresh lemon juice. Mix well.

6. Toss green beans and vinaigrette. Add extra squeeze of fresh lemon juice or lemon zest right before serving.

with thanks,

christy and tom