My first foray into CSA (Community Supported Agriculture)

For years, I have thought about buying into CSA (community supported agriculture), but there was always some reason that it didn't work out – I didn’t have the money to put down up front, there wasn’t a pick up location near my work/home, my schedule was too busy to pick up at an inconvenient location, it was too much food for one person, I could go on… This year, all of my excuses were thrown aside when the hospital that I work at started offering CSA pickup on site.  I took the plunge – and my taste buds, waistline and conscience are glad that I did!

 

Garlic Scapes: the above-ground curly top part of garlic - use just like garlic

In the past three weeks, here are some of the things I’ve made from the boxes (aka. what’s in season right now):

Roasted Chioggia Beets

Beet Green Smoothie with Chia Seeds, Banana and Blueberries

Sautéed Rainbow Chard

Sliced Fresh Tomatoes with Olive Oil and Salt

Baked Potatoes with Cilantro-Serrano Chili Oil and Garlic Chives

Roasted Zucchini with Garlic Scapes and Thyme

Massaged Kale Salad with Breakfast Radishes, Croutons and Reduced Balsamic Vinaigrette

Broccoli Rabe with Pasta and Garlic Scape Pesto

Strawberry (and Blueberry) Lemon Scones with Thyme-Lemon Glaze

Green Smoothie with Rainbow Chard, Mango, Pineapple, Banana and Blueberries

Curried Mustard Greens and Kidney Beans

Gujaranti-style Hot Sweet-and-Sour Potatoes and English Shell Peas

Swiss Chard and Herb Summer Salad

Steamed Snow Peas

Cucumber and Cilantro Salsa

Stir-fried Summer Squashes with Sesame and Soy

Broiled White Fish with Pounded Fennel Oil

Marinated Shaved Fennel Salad

Many, many salads made of the Green Leaf Lettuce, Red Leaf Lettuce, Dandelion Greens, Arugula and Sorrel

Lots of sliced fresh veggies: French Breakfast Radishes, Kohlrabi and Standard Red Radishes

 

Clockwise from top left: Steamed Snow Peas and Roasted Chioggia Beets,  Massaged Kale Salad with French Breakfast Radishes, Baked Potatoes with Cilantro-Serrano Chili Oil and Garlic Chives, Roasted Zucchini with Garlic Scapes and Thyme, (center) Whole Roasted Beets.

Sounds delicious, right?  You may be wondering, what is a CSA? To summarize Wikipedia’s definition, community-supported agriculture or community-shared agriculture is an alternative, locally-based economic model of agriculture and food distribution.  A CSA also refers to a network or association of individuals who have pledged to support one or more local farms, with growers and consumers sharing the risks and benefits of food production.  CSA members pay at the beginning of the growing season for a share of the anticipated harvest.  Once harvesting begins, they receive a weekly share of produce.  Many CSAs include or allow adding on of fresh-cut flowers, honey, eggs, dairy products and meat.  In theory, a CSA can provide any agricultural product to its members.  Some CSAs also allow contributions of labor in lieu of a portion of subscription costs. 

(Left) Half vegetable share, (Right) Full vegetable share
Photo credit:  www.farmerdaves.net

The CSA that I joined offers a variety of subscriptions including two different sized vegetable boxes and one size fruit box. Within each of these options, you can also choose which produce you want at the pick-up site or elect to have the farm decide for you so that you can pick up your box and go.  I paid $417 for the small vegetable box, farmer’s choice, which contains enough vegetables for two hearty vegetable eaters.  The boxes are available weekly for 20 weeks.  That breaks down to just under $21 per week.  In some locations, the farm also offers home delivery for an additional fee. The money is paid up front.  I paid about two weeks before my first delivery.  Many people sign up much further in advance.  As the definition above mentions, this allows the farmers to have money at the beginning of the season when needed and get a better sense of what they will make overall for the season.  It introduces a bit of dependability into a career with a lot of unknowns.  It allows give-and-take between farmer and eater.  There is a weekly conversation at the drop-off location between a farm worker, member and any other members that might be picking up at the same time.  What did you make with the fennel last week?  Do you know what I wish there was more/less of? I’ve seen this or that at the farmer’s market, are you (the farmer) going to offer that this/next year? There is too much/little of this vegetable.  This other vegetable that I’ve never had before is delicious and not something you can buy in a grocery store – thanks!

Cucumber Salsa in a Mortar

One thing that most people think of when they think of CSA is “organic.”  Well, the CSA that I am a member of is not certified organic.  Many of you are probably thinking, what is the point of a non-organic CSA?! I should say “certified” is the key word to focus on here, not organic.  Being certified organic is not a guaranteed of a farm doing good by the land nor that your produce is chemical free.  This is a longer discussion in an of itself, that I’ll try not to delve too deep into today other than to say it is an expensive and lengthy process to become certified organic by the U.S. Department of Agriculture.  My advice for those who value supporting small businesses in your community, earth-friendly growing practices, flavorful produce, and little or no chemical use is to look for a farmer who is transparent about their growing practices and allows people to come out and visit the farm if they want (not that you have to go, but at least there’s an option to so you know there’s nothing to hide).  The farm I get produce from is open to visits, makes sure to rotate crops and does a lot of experimental things to try to try to grow vegetables without chemical pesticides and fertilizers.  They have not, however, paid for organic certification, so cannot advertise their farm as organic.  Because they don’t pay for certification, they don’t pass the cost along to their members – hence, why I can get a big box of organic (in the sense of the word most of us think of or care about) vegetables for about $20 per week.  Other people pay even less by going in together on a larger box (aka. full share) to get twice as many vegetables for about one-and-a-half times the price.

Blueberry Lemon Scone before getting Lemon Thyme Glaze

Photo credit: jonathancihlar.com

This has been my toughest stretch of residency – as I post this, I am enjoying my first weekend off since early April! Only the CSA’s gorgeous, fresh, it would be a terrible shame to waste, pile of vegetables every week could motivate me to make all the dishes listed above.  Trust me, before the CSA weekly pickup began, there were several busy, boring months of old standby meals made quickly (or, being truthful, heated up quickly or take-out picked up from a variety of Mexican, Thai, vegetarian or Japanese restaurants) because I was too exhausted to be very creative in the kitchen.  For anyone else who loves fresh-from-the-earth flavor, likes to experiment and try new things, or grew up like I did with a deeply engrained sense of it being a shame to waste things, a CSA is definitely a good investment and ticket to healthier living.  Give it a try!

Get all your vitamins from food - Eat all the colors of the rainbow!

"Add color to your diet for good nutrition" is my latest interview with Harvard Men's Health Watch.  The article highlights easy-to-find vegetables (or the foods we commonly think of as vegetables - did you know that zucchini and tomatoes are fruit?) that pack a big nutrient punch. 

Use these tips to change your vitamins from 

Photo credit: evidencebasedliving.human.cornell.edu

To

Photo credit: foodmanagement.com

Adding Extra Protein to the Diet

Earlier this week, I was interviewed by Heidi Godman of the Harvard Health Letter and the Harvard Health Blog about adding extra protein to the diet in a effort to lose weight.  This comes on the heels of a study published in the Journal of Nutrition Education and Behavior showing that middle-aged women commonly believe adding protein to the diet is a solid weight-loss choice. I would like to add a correction to one misquote - "unprocessed" and "unrefined" carbs should be replaced with "minimally processed."  Grains (aka. carbs or carbohydrates) in their completely unprocessed form are often difficult to digest and laborious to deal with in the kitchen. Opting for minimally processed to improve both of these factors is a good way to go. The full post is below and can also be found at Harvard Health Blog:

Photo credit: lisamasson.photoshelter.com

Extra protein is a decent dietary choice, but don’t overdo it

POSTED MAY 01, 2013, 3:14 PM

Heidi Godman, Executive Editor, Harvard Health Letter

Diet-wise, I was good yesterday. I had a scrambled egg with salsa for breakfast; spinach salad with grilled chicken for lunch; a handful of almonds for a snack; a small piece of salmon, broccoli, and brown rice for dinner; and fruit for dessert.

I say “good” because I like to limit my carbohydrates to one meal a day—dinner, in this case. It makes me feel better than having carbs throughout the day. I’m not following any particular diet, but just trying to eat in what I think is a healthy way. That means having more protein-based meals than carb-based meals. It turns out I’m not alone.

The International Food Information Council Foundation reports that 50% of consumers are interested in including more protein in their diets and 37% believe protein helps with weight loss. A study in the May/June 2013 issue of the Journal of Nutrition Education and Behavior found that 43% of women surveyed are using the practice of eating more protein to prevent weight gain, and this strategy was associated with weight loss.

But just because people are doing something doesn’t make it healthy. I asked Dr. Michelle Hauser, a clinical fellow in medicine at Harvard Medical School and a certified chef and nutrition educator, if it’s a good idea to eat extra protein and cut back on carbs.

“If you’re eating more protein but you have a good mix of fresh fruits, vegetables and whole grains to make up the rest of it, that’s fine,” Dr. Hauser told me. One of the advantages of eating more protein-rich foods is that people who do it also tend to eliminate overly processed carbohydrates, such as white breads and prepackaged foods like cookies and crackers. Such foods are rapidly digested and turned into blood sugar, and tend to be low in healthful nutrients.

But it isn’t necessary to eliminate all carbohydrates and focus only on protein. Such an eating strategy may have a short-term payoff for weight loss, but it may also come with some long-term risks.

Understanding protein

Protein is a critical part of our diet. We need it to build and repair cells, and make healthy muscles, organs, glands, and skin. Everyone needs a minimum amount each day. The Institute of Medicine recommends 0.8 grams of protein per kilogram of body weight. For someone who weighs 150 pounds, that means 54 grams of protein per day. Another guideline is to make sure at least 15% of your daily calories come from protein.

How might more protein and fewer carbs in the diet make a difference for weight loss or weight control? “Protein takes more energy for you to digest than refined carbohydrates, and also gives your body a feeling of satiety,” says Dr. Hauser. Low-carb diets have been shown to help some people lose weight.

But over the long term, too much protein and too few carbohydrates may not be the healthiest plan. This kind of eating pattern has been linked to an increased risk of developing osteoporosis. That’s because digesting protein releases acids into the bloodstream. The body neutralizes these acids with calcium—which can be pulled from bone if necessary. Eating too much protein also makes the kidneys work harder. In healthy people, this usually doesn’t pose a problem. But those with kidney disease or diabetes (which is associated with kidney disease) need to watch their daily protein intake so they don’t overload their kidneys.

Depriving yourself of carbohydrates can also affect the brain and muscles, which need glucose (the fuel that comes from digesting carbs) to function efficiently. The fiber delivered by some carbohydrate-rich foods help bowels move. And remember that healthy sources of carbohydrates, such as fruits, vegetables, and whole grains, come with a host of vitamins, minerals, and other nutrients.

Making wise protein choices

It’s okay to cut back on carbs and eat more protein, but make sure you’re also getting some carbs in your daily diet. “If you take any healthy diet, 40% to 60% of calories should come from minimally processed carbs,” says Dr. Hauser. For someone on a 2,000 calorie-a-day diet, 40% would be 800 calories or 200 grams of carbs. (Note to self: increase servings of carbohydrates.)

But there are good carbs and bad carbs, as well as good proteins and bad proteins. Foods that deliver whole, unrefined carbs, like whole wheat, oats, quinoa, and the like, trump those made up of highly processed wheat or other grains. Lean meats, poultry, seafood, and plant sources of protein like beans and nuts are far more healthful than fatty meats and processed meats like sausage or deli meats.

The good-bad thing can be confusing, so Dr. Hauser suggests a few simple principles.

Pick the healthful trio. At each meal, include foods that deliver some fat, fiber, and protein. The fiber makes you feel full right away, the protein helps you stay full for longer, and the fat works with the hormones in your body to tell you to stop eating. Adding nuts to your diet is a good way to maintain weight because it has all three.

Avoid highly processed foods. The closer a food is to the way it started out, the longer it will take to digest, the gentler effect it will have on blood sugar, and the more nutrients it will contain.

Choose the most healthful sources of protein. Good protein-rich foods include fish, poultry, eggs, beans, legumes, nuts, tofu, and low-fat or non-fat dairy products.

Photo credit: mybodyhealth.net

These three strategies fit in with the Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets. The DASH diet includes 2 or fewer servings of protein per day, mostly poultry or fish. “The Mediterranean diet uses protein from fish as a centerpiece of a meal, and other meats as more of a component of a meal,” says Dr. Hauser.

I had to ask if it’s important to spread carbs throughout the day or if it’s okay to limit them to one meal, the way I do. “If it makes you feel better to eat carbs at one meal a day versus spreading them throughout the day, that’s fine. You can scatter the carbs as you see fit,” says Dr. Hauser.

So I learned that while I was “good” yesterday when it came to eating, I now know that I can be better.