Sautéed Swiss Chard & Tomatoes

1/2 bunch of pesticide-free Beasley Farm Swiss Chard

2-3 tomatoes

1/4 cup chicken or vegetable stock/broth

1 tbsp olive oil

6 leaves fresh basil, chopped

cracked sea salt

cracked black pepper

Wash Swiss Chard, shred to bite size, and cut stalks for texture and flavor.

Seed a few Roma tomatoes and rough chop.

In sauté pan, preheat olive oil, salt & pepper.

With tongs, quickly “toss” the Swiss Chard for about a minute, then add the chicken broth and tomatoes.

Cook to the desired consistency. With tongs, place into serving dish. Makes 6 large helpings.

Shish Kebab

Jack’s Beef Shish Kebab with Sweet Onion, Tomato, Zucchini, Mushrooms & Peppers

1.5 lbs sirloin steak, trimmed of all fat

1 large Florida Sweet onion

1 large red bell pepper

2 large green bell peppers

1 large yellow bell pepper

1 package fresh button mushrooms

1 zucchini, cut into bite size pieces

Tomatoes

(or any of your favorite veggies)

Marinade Ingredients:

1/3 cup Soy Sauce

1/2 cup Canola Oil

1/8 cup Worcestershire Sauce

1/2 tsp salt

1/2 tsp black pepper

3 garlic cloves, crushed

1 lemon, juiced

1 bunch of freshly chopped parsley

1 sprig of fresh thyme

2 tsp oregano

Cut steak into 1 inch cubes. Place in plastic bag with the marinade and put in refrigerator for at least 3 hours.

Soak Bamboo Skewers for at least one hour

Cut vegetables up into 1-2 inch chunks and place into large plastic baggie. Drizzle with olive oil. Add salt, pepper, oregano and garlic powder to taste. Shake to coat, and store in refrigerator until ready to cook.

Skewer meat and vegetables alternately.

Cook on grill 3 minutes per side, until meat is at the doneness you desire.

This is a very easy meal to prepare for small or large groups because it has little mess during the cooking process, and can be prepared well ahead of time. Easy to serve, this attractive and fun meal is delicious served with rice or french fries and a fresh salad.

Steamed Cauliflower

Cauliflower is a member of the Cruciferous Vegetable Family. 
Packed with nutrients which guard against carcinogens and inflammation, Cauliflower is a low calorie, low carb, low fat food which may be served raw, in soups, with sauces, as a side, or in medleys. 

For a quick dinner side, steam cauliflower, either cut or leaving the head in tact. Cauliflower may also be served "mashed" once it has been steamed.

Steam cauliflower to your taste, 5 to 10 minutes. Serve with cheese or other sauce, plain, or with herbs and seasonings. It's a great way of enjoying your cruciferous veggie for the day.

Super Fast, Very Delicious, Fruit Dessert Cobbler

(Note - 2 recipes are on this page. One with cake mix, one without)

Customer Jackie Hall recommended that we use a cake mix for a super quick, great tasting, VERY easy recipe. (And she was right!) This made a fantastic dessert which was gone immediately when friends dropped by. It has wonderful flavor and took 45 minutes from start until pulling out of the oven.

Jackie uses the traditional 1 and 1/2 sticks of yummy butter in her recipe! We opted for something with Omega Three fatty acids instead. Need a delicious, inexpensive dessert in a jiffy? Try adapting Jackie’s recipe with fruit to come up with your own cobbler. Instead of using the butter, we experimented with a ripe banana and Canola oil.

Ingredients:

1 1/2 pints of Strawberries (more is better)

Non-Stick Cooking Spray

2 tbsp Canola Oil

1 ripe Banana

1 yellow or butter flavored cake mix

1. Spray baking pan with non-stick cooking oil.

2. Slice berries and place in bottom of pan.

3. Cream Canola Oil and Banana until smooth.

4. Add cake mix, blending until just moist, about 30-60 seconds. It will will resemble thick pie crust dough.

5. Spoon on top of berries.

6. Bake at 325F for 35 minutes or until golden on top.

Serve warm or cool, plain or with yogurt, whipped cream or ice cream.

One medium banana contains 60mg of Omega Three fatty acid, no cholesterol, 1/3 the daily needed Vitamin C, 41% the daily recommended Folate, 15% Magnesium, 23% Potassium and 30% Manganese. There are several other vitamins and minerals present in Bananas. The drawback to using a banana in place of butter is that bananas are high in sugars and carbohydrates.
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The second recipe does not use a cake mix. To be honest, the flavor is not nearly as yummy, but it does not contain all the flavor enhancers and additives, either.

Need a delicious, inexpensive dessert in a jiffy? Try this fruit cobbler recipe. Instead of using the butter, we experimented with a ripe banana and Canola oil. For a sweeter cobbler, we recommend sprinkling sugar or cinnamon sugar on top of the cobbler before it is baked.

Ingredients:

1 1/2 pints of Strawberries

Non-Stick Cooking Spray

2 tbsp Canola Oil

1 ripe Banana

1 1/2 cups all purpose flour

1 1/2 cups splenda or sugar

1 tsp natural vanilla

1/2 tsp salt

1 tsp baking powder

1. Spray baking pan with non-stick cooking oil.

2. Slice berries and place in bottom of pan.

3. Cream Canola Oil, Banana, vanilla, baking powder, salt and sugar in mixer until smooth.

4. Add flour, blending until just moist, about 30-60 seconds. It will will resemble thick pie crust dough.

5. Crumble on top of berries.

6. Bake at 325F for 35 minutes or until golden on top.

Serve warm or cool, plain or with yogurt, whipped cream or ice cream.

Cruciferous Veggies - What are they and Why are they good for us?

Cruciferous Vegetables:

Arugula 

Bok Choy

Broccoli

Brussel Sprouts

Cabbages

Canola (Rapeseed)

Cauliflower

Collard Greens

Cresses

Horseradish

Kale

Kohlrabi

Mustard Greens and Seeds

Radish

Rapini

Rutabaga

Swiss Chard 

Turnip

Our condensed, easy-read definition:

While Cruciferous may be eaten raw, they are best steamed or lightly Stir-fried/Sautéed in order to release their magical Healthful properties and remove some of their acidity. 

Cruciferous vegetables contain:

Vitamins

*Soluble Fiber

Multiple Nutrients

**Phytochemicals

*Soluble Fiber helps clean the arteries

**Phytochemicals give the plant its color, smell, chemical content and flavor. 

Researchers calculate there are approximately 10,000 different phytochemicals having qualities which might help cure cancer, stroke and metabolic syndrome. The best known Phytochemicals in Cruciferous Vegetables are called Glucosinates. This is why “whole foods” are preferable to processed foods. Different parts of the same plant offer unique nutrients.

Low in calories, rich in flavor and culinary diversity, Cruciferous Vegetables are Glucosinolate powerhouses, and contain antioxidants and have anti-inflammatory properties.

What are Glucosinolates? According to the Naturally Savvy website:  glucosinolates are “protective phyto-chemicals” that occur naturally in many plants of the brassica family (cruciferous vegetables). Approximately 120 different glucosinolates help the body eliminate carcinogens.

From WorldsHealthiestFoods.org here is a sampling of vitamins found in some cruciferous vegetables:

Cruciferous Veggies - What are they and Why are they good for us?

Cruciferous Vegetables:

Arugula 

Bok Choy

Broccoli

Brussel Sprouts

Cabbages

Canola (Rapeseed)

Cauliflower

Collard Greens

Cresses

Horseradish

Kale

Kohlrabi

Mustard Greens and Seeds

Radish

Rapini

Rutabaga

Swiss Chard 

Turnip

Our condensed, easy-read definition:

While Cruciferous may be eaten raw, they are best steamed or lightly Stir-fried/Sautéed in order to release their magical Healthful properties and remove some of their acidity. 

Cruciferous vegetables contain:

Vitamins

*Soluble Fiber

Multiple Nutrients

**Phytochemicals

*Soluble Fiber helps clean the arteries

**Phytochemicals give the plant its color, smell, chemical content and flavor. 

Researchers calculate there are approximately 10,000 different phytochemicals having qualities which might help cure cancer, stroke and metabolic syndrome. The best known Phytochemicals in Cruciferous Vegetables are called Glucosinates. This is why “whole foods” are preferable to processed foods. Different parts of the same plant offer unique nutrients.

Low in calories, rich in flavor and culinary diversity, Cruciferous Vegetables are Glucosinolate powerhouses, and contain antioxidants and have anti-inflammatory properties.

What are Glucosinolates? According to the Naturally Savvy website:  glucosinolates are “protective phyto-chemicals” that occur naturally in many plants of the brassica family (cruciferous vegetables). Approximately 120 different glucosinolates help the body eliminate carcinogens.

From WorldsHealthiestFoods.org here is a sampling of vitamins found in some cruciferous vegetables:

Tasty and Healthy January 26

Greetings, friends! 


Can this weather be any more like Paradise? Comfortable days, light breezes, cool evenings. Just beautiful! 


We hope this finds you and yours happy and healthy.

 Our pesticide-free turnip roots are still available. These are great to use served alone (in steamed cubes, or mashed in place of potatoes). Dice or rough chop to add to any other vegetable side dishes for interesting taste and color contrast.

Happy Birthday to Rolo! 

Rolo will be celebrating at the new location this Sunday!

New New New Sunday Location!

Where we will be this week:

It will be great seeing you all at our satellite locations as well as at the Product Barn. We have a new Location for Sundays to accommodate folks who are unable to make it to the other locations. We tried several locations in the Brooksville area for Sunday first, but there was not suitable traffic. Hence, we will be at the Towne Square Market Place near Chili's Bar and Grill on Hwy 19, from 8AM - 3PM. For more details, please click here.

Monday - we will be at the Cloverleaf location. If you would like any of the pesticide-free greens, please phone to reserve them, so that we know to bring them with us.

Friday - Rolo will be at the Spring Hill location. If you would like any of the pesticide-free greens, please phone to reserve them, so that we know to bring them with him.

Saturday - Rolo and Joann will be at the Hernando County Farmers Market on Hwy 19 with nearly 80 other vendors! Come browse, shop, and visit with your neighbors - it's an all 'round enjoyable time. You'll also be supporting local businesses by visiting their booths. If you would like any of the pesticide-free greens, please phone to reserve them, so that we know to bring them with us.

Saturday and everyday - Gran'ma Angie, Nana Phyllis, Joann and Rolo will be at the Produce Barn until 6PM. Fresh Cut Pesticide-free Greens will be eagerly awaiting you in their little wading pool.


Sunday - Rolo will be at the Towne Square Market Place in Spring Hill near Chili's on Hwy 19 from 8AM-3PM.  If you would like any of the pesticide-free greens, please phone to reserve them, so that we know to bring them with him.

For our Calendar of Locations, and special times and dates for January, please click here, or click on the Calendar Tab at the top of this page.

Carrots are usually available all year long, and can be a sweet, nutritious addition to any meal, snack or dessert. We've put together some nutritional information for you this week. Please click here to see what we have discovered. (recipe below)


Our specials this week include Florida Strawberries, Tomatoes and Carrots (please see the recipe below)!

Some recipes high in antioxidants, vitamins and minerals for you:

Quick and Easy Fruit Cobbler

Jack's EASY Ginger and Nutmeg Carrot Soup

Purple Cabbage and Apple side dish

Roasted Butternut Squash Cubes

Our quotes today are:

Live your life to please yourself and do not feel guilty about this.

It is about becoming your own person. Being in touch with who you are helps you to love and care for yourself and then you are in a better position to love and care for others

~ Charles Schwab ~

"A man who trims himself to suit everybody

will soon whittle himself away."

~ Charles Schwab ~

Thank you for your ongoing support and encouragement.

We appreciate our friends and loyal customers.

Veggie hugs,