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By: Kelley Dillon and Jenny Breen
This recipe was inspired by our CSA which included kale from Dancing the Land."Tons of compost, tears, and hard work have restored the generosity in the soil, and the hope in our hearts." - Liz Dwyer, Dancing the Land Soil health is the continued capacity of soil to function as a vital living ecosystem that sustains plants, animals, and humans. Healthy soils support microbial communities that improve nutrient density of food. Soil health can be maintained and restored by minimizing disturbance, keeping soil covered, keeping living roots in soil, increasing diversity, and integrating livestock. Liz Dwyer and Curtis Weinrich at Dancing the Land farm embrace all five principles. There are three main types of kale that come in various colors. Curly (or Scotch/green) kale has curly, green leaves. Black (or tuscan/dinosaur) kale has flat, bluish-green leaves that are crinkled. Red (or Russian) kale has frilly leaves that are red or purple. Kale is a superfood because it is very nutrient dense. Nutrient density refers to the amount of nutrients compared to the weight, energy content, or additives in a food item. Kale is rich in phytonutrients, iron, calcium, and vitamins C, K, and A. Iron helps red blood cells transport oxygen in the body.
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By: Kelley Dillon and Jenny Breen
This recipe was inspired by our CSA which included sweet corn from Willie Yoder.“Healthy dietary patterns include whole grains and limit the intake of refined grains. At least half of total grains should be whole grains.” - Dietary Guidelines for Americans 2020-2025 Corn is a staple crop around the world. There are six types of corn kernels: flint, flour, dent, pop, sweet, and waxy. All varieties differ in flavor, texture, color, and purpose. Varieties can be feed, flour, cornmeal, corn syrup, popcorn, and fuel. Most corn is a GMO product of maize. GMO, or genetically modified organism, means DNA has been minorly altered to cause a desired trait. Crops are commonly modified to resist insects or pests. Willie Yoder uses all organic methods. Despite the fact that we think of corn as a vegetable, it is actually a whole grain and gluten free! Corn contains potassium, vitamin C, vitamin A, B vitamins, and phytonutrients. Whole grains include all parts of the kernel: bran, endosperm, and germ. The most nutritious parts of kernel are removed from refined grains. Enriched refined grains have some vitamins and minerals added back but are still not as nutritious as whole grains.
By: Kelley Dillon and Jenny Breen
This recipe was inspired by our CSA which included tomatillos from Carrillo Brothers farm."We use all organic methods." - Carrillo brothers, Carrillo Brothers Farm Tomatillos, which means "little tomatoes" in Spanish, were first domesticated by Aztecs within central Mexico in 800 BC. Today, tomatillos are still an important crop to Latinx and other communities around the world. Latinx is the gender-neutral form of the terms Latino or Latina that refers to a person of Latin American origin or descendants. Carrillo Brothers Farm is owned by brothers Jesus and Aldo Carrillo. They are emerging Latinx farmers. There are many Latinx farm workers in the United States, but few own farms. Carrillo Brothers Farm represents the intersection of sustainability, racial justice, and food justice. Tomatillos grow within an enclosed papery husk. Although they are often used in savory dishes, tomatillos are considered fruit. Tomatillos come in varieties of yellow and purple, but green tomatillos are the most commonly used. Tomatillos are a good source of fiber, vitamin C, vitamin K, vitamin B6, potassium, and phosphorus. Potassium helps to regulate muscle contractions, fluid balance, and blood pressure.
Recipe by: Kelley Dillon and Jenny Breen
This recipe was inspired by our CSA which included crimini mushrooms from Forest Mushrooms."Everyone should have access to a variety of healthy foods and the opportunity to experience food as an interesting, joyful, and fun part of life." - Kevin Doyle, Forest Mushrooms Forest Mushrooms is a family-owned farm. Since 1985, they have distributed a variety of mushrooms cultivated fresh, harvested wild, and dried. It is now Minnesota’s largest fungi operation. Mushrooms are uniquely sustainable. They are products of a regenerative food system. Fungi help to break down waste and can produce edible mushrooms as a result. Each mushroom variety is grown from a different fungi system with different organic compost. Only some varieties are edible and others are toxic to humans. That's why it's important to leave foraging to the experts! Mushrooms are the edible bodies of various species of fungi. They grow under or above ground from a complex system of fungi much larger than the mushrooms. Edible mushrooms come in a variety of colors. They have a head which can look smooth, like a cap, or frilly, like a fan. Mushrooms are eaten in many cuisines around the world. In some cultures, mushrooms are believed to have medicinal properties. They are high in protein, phytonutrients, B vitamins, and minerals like selenium and potassium. Sun exposed mushrooms are one of the few natural sources of vitamin D. Vitamin D is needed to grow and maintain strong bones.
Recipe by: Kelley Dillon and Jenny Breen
This recipe was inspired by our CSA which included cherry tomatoes from Twin Eagle farm."We are charged with taking care of the land for future generations." - Arlene Jones, Sprout Sprout has worked with Amish farms for over 10 years. Amish farms are dedicated to sustainable and organic growing practices. Twin Eagle is a certified organic farm which means they do not use pesticides or other chemicals. Conventional growing practices use pesticides in the growing process which are toxic to soil and humans. Damage to soil impacts the soil quality which diminishes nutrient quality of the food it's grown in. When pesticides are consumed, it is stored in the body and can cause irreversible damage. It is important to wash tomatoes and other vegetables carefully and select organic, if possible. Although tomatoes are typically red when ripe, they actually come in an array of colorful varieties. They don’t have to be uniformly colored to be delicious either. Tomatoes are technically a fruit, but their savory taste ensures they are used more as a vegetable. Delicious, nutritious, and versatile, tomatoes are a part of every cuisine in the world. Tomatoes are a good source of potassium, vitamin C, vitamin K, vitamin A, and the phytonutrient carotene lycopene. Phytonutrients are nonessential nutrients but provide significant health benefits. Phytonutrients are chemicals produced by plants to stay healthy and colorful. They improve immune health and reduce inflammation.
Recipe by: Kelley Dillon and Jenny Breen
This recipe was inspired by our CSA which included zucchini from Pleasant View Farm. "Sprout's goals are to provide access to markets for all growers." - Arlene Jones, Sprout Pleasant View is 1 of 18 Amish farms Sprout works with. The Amish population is socially marginalized due to religion. Aggregation of products reduces barriers small farmers have to transport and sell their products. Typically, farms function on a rural to urban market. Sprout strengthens the rural to rural market to support small farms and help prevent food deserts. Sprout believes we can do more collectively than we can individually. Zucchini is a summer squash. While it’s typically treated like a vegetable, technically zucchini is a fruit. It grows from the zucchini flower which is also edible and tasty. Zucchini is packed with valuable nutrients including vitamin A, vitamin C, vitamin K, B vitamins, calcium, iron, magnesium, phosphorus, and potassium. As a bonus, zucchini contains antioxidants, too. Antioxidants are chemicals that help limit damage to cells in the body caused by free radicals. This helps prevent diseases like cancer.
Recipe by: Kelley Dillon and Jenny Breen
This recipe was inspired by our CSA which included green cabbage from Harmony Acres."We hope to be your number 1 in quality produce. " - Andy and Sadie Miller, Harmony Acres Green cabbage is a cool-season vegetable suited for both spring and fall. It is ready for harvest when the head of the plant is firm. This old staple vegetable has been cultivated for over 4,000 years. Andy and Sadie Miller of Harmony Acres are Amish farmers. Amish farmers typically use horse-drawn equipment to tend to their land.Harmony Acres has grown produce on their family operated farm since 2018. Their green cabbage is certified organic. Green cabbage is an excellent source of vitamin C, vitamin K, iron, calcium, manganese, and protective phytochemicals. Vitamin C is important for immune function and skin health. Cabbage is inexpensive, hardy, versatile, and easy to store making it a mainstay of cuisines around the world. Green cabbage can be eaten raw, cooked, or fermented (as kimchi or sauerkraut). Buying a whole head of cabbage rather than a prepackaged bag is an easy way to get the best bang for your buck.
Recipe By: Kelley Dillon and Jenny Breen
This recipe was inspired by our CSA which included microgreens from Little Falls Microgreens."Sustainable farming means taking care of soil so it can take care of us." - Ben Back, Little Falls Microgreens Microgreens are young vegetables and herbs harvested shortly after germination. They are usually about 1-3 inches long and come in a rainbow of colors. Microgreens are low maintenance and can be grown year around. Ben started LF Microgreens last year and now has 10 varieties. Healthy plants have less need for pesticides or herbicides. Ben doesn’t use any on his microgreens. Microgreens are a superfood that contain 4 to 40 times the nutrients as their mature counterparts. They're rich in vitamin K, C, E, A, and lutein which are important for skin, eye, and immune health. Fresh, local food has higher nutrient content and tastes better. Ben believes food equity can be achieved once everyone has access to healthy, nutritious food.
Recipe By: Kelley Dillon and Jenny Breen
This recipe was inspired by our CSA which included Smude's Sunflower Oil from Pierz, MN.The locally sourced items available through Sprout can benefit individual health and promote environmental and economic health in the community. Sunflowers are tall, tough plants, with some varieties reaching 14 feet tall. These sun worshipers grow best in six to eight hours of direct sun per day. Smude’s farm is home to 150 acres of sunflowers every year.The brown middle of the sunflower will mature into a seed head after the petals fall off. The sunflower seeds are harvested and the oil in the seed is filtered and cold pressed. Sunflower oil is high in unsaturated fat and full of vitamin E. Switching from saturated fat to unsaturated fat can improve heart health. Foods with fat soluble vitamins (A,D,E, & K), like leafy greens, should be eaten with fat so the vitamins are most accessible to our bodies. Eating locally-grown food is an easy way to support sustainable agriculture and human health.
Recipe By: Kelley Dillon and Jenny Breen
This recipe was inspired by our CSA which included rhubarb from Roger's Berries in Brainerd, MN."Service to others, being able to see the fruits of our work, and the thankfulness of the people who received those fruits have always given us joy and peace even in challenging times." - Roger Marks, Roger's Berries Rhubarb prefers to grow in a cool, damp climate. It is grown in a sunny spot with rich, lightly moist soil. Rhubarb is a low maintenance crop. Once planted, there's little work required. A happy plant will produce for decades. A rhubarb plant can grow to 3 feet in diameter. It grows flower stalks, sometimes reaching 6 feet tall. While decorative, they use some of the plant's energy. Removing the flowers as they begin to form helps rhubarb to grow stronger for longer. Healthy soils produce healthy crops that can provide higher levels of nourishment. Maintaining healthy soil involves managing land sustainably. Roger and his wife Delores have cared and tended to their crops for the past 41 years they’ve owned their farm. Eating locally-grown food is a way to support sustainable agriculture and human health. Rhubarb is a great source of vitamin C, vitamin K, potassium, manganese, calcium, and fiber. These vitamins and minerals support a strong immune system and fiber can help with healthy digestion and lower cholesterol.
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