Box Contents Week of October 31, 2021

October 21, 2021

The Original & The One-for-One: Bartlett pears, delicata squash, Fuji apples, kale, napa cabbage, red potatoes, sweet corn, sweet peppers

The Individual: Bartlett pears, delicata squash, kale, napa cabbage, sweet peppers

Bartlett pears from Top of Texas

Bartlett pears are the most popular type of pear in the world. A European pear with large fruit and smooth, juicy white flesh, it has been around since the 1700s, although it wasn't called the Bartlett pear until a man named Bartlett brought the pear trees to the United States sometime around 1800.

Wash and store: Pears should remain firm but have a slight give when ripe. Unlike other fruits, pears ripen from the inside out so by the time they are soft on the outside, the inside may be overripe. Leave unripe pears at room temperature until they have a slight give, then consume or store in the crisper drawer of the refrigerator for up to a few days. Rinse pears right before eating.

Prepare: Pears are delicious raw, but try them chopped in a salad or baked into a cake for an extra special treat!

Delicata squash from Gundermann Acres

Delicata squash is a small, sweet winter squash. Its sweetness is sometimes compared to fresh corn or even pumpkin pie. In addition to being delicious, delicata squash is packed with beta-carotene, potassium, fiber, and vitamins B and C.

Wash and store: Make sure that the delicata squash is completely dry. Store it in a cool, dark area such as a kitchen cupboard, and consume within a month.

Prepare: Rinse the squash with running water and scrub off any dirt, then prepare according to your recipe. One of the simplest ways to prepare delicata squash is to cut it in half lengthwise, scoop out the seeds, then cut the squash into half-inch slices, spray with olive oil, sprinkle with salt and pepper, and roast for about 35 minutes at 425. The skin is edible and will soften as the delicata squash cooks.

Fuji apples from Sweet Ruthie's River Ranch

These Fuji apples were grown by Sweet Ruthie's River Ranch located on the banks of the Canadian River in Canadian, Texas. They are a fruit orchard with many different varieties of apples, peaches, plums, and grapes, but apples are their best seller!

Wash and store: Handle apples with care, as apples bruise easily. Store in the crisper drawer of your fridge. It's best to keep separate drawers for fruits and vegetables in your fridge since the ethylene gas fruits (including apples) makes vegetables go bad faster.

Prepare: Wash and enjoy!

Kale from Gundermann Acres

You can find numerous varieties of the ever-popular nutrition superstar kale, but curly, dinosaur, redbor, and russian are some of the most common. Kale contains high levels of lutein, one of the two carotenoids of the eye, so make sure to load up on this delicious green to keep your eyes healthy!

Wash and store: Store kale unwashed in an airtight container in the crisper drawer of the fridge until ready to use. Wash thoroughly in a bowl of cold water and dry with a paper towel, removing tough stems.

Prepare: Because kale holds its texture well when cooked, it can be steamed, fried, sautéed, baked, roasted, or wilted into soup. But if you want to access the full nutritional benefits of the veggie and aren't daunted by its fibrous texture, try massaging the leaves with lemon juice and olive oil after washing, then add your favorite toppings to prepare a kale salad.

Napa cabbage from Gundermann Acres

Napa cabbage is a Chinese variety of cabbage. Its leaves are far more tender than red or green cabbage, and its flavor is milder and a little bit sweeter. It's great in Chinese dishes, but napa cabbage is actually very versatile and can be used in practically any cuisine.

Wash and store: Store cabbage unwashed in the fridge in an airtight container such as a plastic bag or large tupperware container. It should last for 1-2 weeks in the fridge. Before cooking, remove and discard the very thickest outer leaves, then rinse the entire head of cabbage and scrub away any remaining dirt. The leaves on the inside (where water does not reach) do not need to be washed.

Prepare: Napa cabbage is commonly used in dishes like kimchi, stir fry, noodles, soups, or as stuffing for dumplings. You can also use it the same way you would use green or red cabbage; for example, by turning it into a slaw, slicing into thin strips to use in salads, or adding it to sandwiches or wraps. We've also included recipe below for sweet and sour napa cabbage, which you can make in the oven with just a few common ingredients.

Red potatoes from Gundermann Acres

Potatoes sometimes get a bad rap in the health world, but they're actually a good source of fiber, vitamins, minerals, and antioxidants! Although they are often associated with processed and fried foods, by themselves they are low in calories and they contain no fat. The nutrient profiles vary depending on the type of potato, but in general potatoes are a good source of vitamin C, B vitamins, potassium, iron, and manganese.

Wash and store: Make sure your potatoes are completely dry before storing them. Store potatoes in a cool, dark area such as a kitchen cupboard. Good air flow is required to prevent potatoes from going bad, so try storing them in a basket, bowl, or paper bag, not in an airtight container. Check potatoes periodically and remove any that show signs of rot. We recommend using your potatoes within a few weeks. If they begin to sprout, simply cut off the sprout and use as normal.

Prepare: A lot of the nutrients are found in the skin, so try keeping the skin on when you cook your potatoes! Try making healthy baked potatoes using plain Greek yogurt instead of sour cream, chopped chicken breast or sandwich meat instead of bacon, and loads of veggies of course!

Sweet corn from J & B Farms

Sweet corn's soft, buttery flavor can be attributed to its harvest prior to full maturation, which stalls the conversion of sugar to starch that we see in other corn varieties. The plant is packed with insoluble fiber, the kind of fiber that adds bulk as it moves through the digestive system and is instrumental in feeding the gut microbiome.

Wash and store: If you prefer to store corn fresh, make sure to tightly wrap ears in a plastic bag and consume within three days at most. Frozen corn, alternatively, will keep for up to a year. To prepare corn for freezing, blanch shucked ears in boiling water for 2.5 minutes and then immediately shock in ice-cold water. Remove kernels from the cob and place in bags for freezing.

Prepare: To shuck corn, peel back the husk and remove the silk. Corn can be eaten raw, steamed, boiled, microwaved, oven roasted with spices and flavorings, or grilled with olive oil and sea salt (with or without the husk). You can eat it on the cob or use a sharp knife to remove the kernels from the cob. The options are endless!

Sweet peppers (Corno di toro peppers from Steelbow Farm, bell peppers from Steelbow Farm, or Anaheim peppers from Farmshare Austin)

This week you may have Corno di toro peppers (long and red or multi-colored), bell peppers (small and round), or Anaheim peppers (long and green) . Some of the peppers might look like spicy peppers, but they are actually mild and sweet!

Wash and store: Store peppers in the fridge before washing them! Added moisture will make them rot faster. Place them loose or in a mesh bag (not an airtight bag) in the crisper drawer of your fridge.

Prepare: When you're ready to use them, simply wash and chop. If you'd like, you can even save the seeds to grow your own pepper plants!

Sweet and sour napa cabbage

1) Place a baking sheet in the oven & preheat to 450

2) Combine 2 Tbsp olive oil, 2 Tbsp apple cider vinegar, 1 Tbsp brown sugar or honey, 1 tsp Dijon mustard, 1 tsp minced garlic, 1/2 tsp salt & 1/2 tsp pepper

3) Cut 1 head napa cabbage into wedges & coat the cut sides with olive oil

4) Place wedges, cut side down, on the hot baking sheet & bake 6 min on each side (12 min total)

5) Remove baking sheet from oven, brush edges with glaze, & broil for 3-5 min or until wedges are golden & caramelized

Roasted delicata squash

1) Preheat oven to 425

2) Cut squash in half lengthwise & remove seeds & pulp

3) Cut squash into thin, half-moon slices

4) In a saucepan, melt 2 Tbsp butter & 2 Tbsp white miso together

5) Spread squash slices in an even layer on baking sheet

6) Drizzle miso mixture over squash, season with salt & pepper

7) Roast for 25 min in oven, rotating halfway through

8) Remove from oven & sprinkle with chopped green onion to serve

Delicata squash butter crostinis

1) Preheat oven to 425

2) Cut squash in half lengthwise & remove seeds & pulp

3) Brush squash & 1 whole garlic bulb with 1 Tbsp olive oil, then season both with salt & pepper

4) Roast squash & garlic for 35-40 min or until very soft, then remove & let cool

5) Scoop the squash flesh & garlic cloves into a food process. Add 2 tbsp lemon juice & blend until smooth.

6) Serve with goat cheese or ricotta on toast

Massaged raw kale salad

`1) Remove the tough stems from 1 bunch of kale, then roughly chop, wash, & pat dry

2) In a large bowl, combine kale with 1 Tbsp olive oil, 1 Tbsp lemon juice, & 1/2 tsp salt

3) Using your hands, massage the kale until the leaves soften from the lemon juice & olive oil

4) Serve with your favorite salad toppings. We suggest sliced radishes, diced apples, & cubed baked butternut squash from your Good Apple box. Grated parmesan, nuts, & seeds will also elevate the salad.