Box Contents Week of November 21, 2021

November 14, 2021

The Original & The One-for-One: Broccoli, cushaw or kabocha squash, green beans, kale, pears, red potatoes, rosemary, spinach, sweet potatoes

The Individual: Broccoli, green beans, kale, pears, rosemary, & sweet potatoes

Broccoli from Gundermann Acres

This week's broccoli came to you from Gundermann Acres in Wharton County. Broccoli is a nutrient-dense, heart-healthy food, and it always tastes better when it's grown locally and organically!

Consume fresh broccoli as soon as you can as it will not keep long. To store, mist the unwashed heads, wrap loosely in damp paper towels, and refrigerate.

Prepare: Broccoli can be eaten raw, blanched, steamed, sautéed, roasted, or even grilled. If you get a broccoli crown with a lot of stem, don't throw away the stem! You can cook them with the florets, or they make a wonderful addition to stir fries and soups.

Cushaw or kabocha squash

This week's Original & One-for-One boxes contain either cushaw squash or kabocha squash. Although very different in appearance, both are types of winter squash, similar to pumpkins. Sushaw squash, which is green and yellow striped with a long, skinny neck, is described as tasting like a cross between pumpkin and butternut squash. Kabocha squash, which is dark green and round like a pumpkin, is described as tasting like a cross between pumpkin and sweet potatoes.

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

Prepare: Cushaw and kabocha squash can both be prepared any way you would prepare pumpkin or butternut squash. Cut it into pieces and add to a warm salad, or try making a cushaw or kabocha squash "pumpkin" pie (recipe below!).

Green beans from J & B Farms

Did you know that green beans are the unripe, young fruit of beans? Yep, they're the same thing! These beans are from J & B Farms, which started in 2001 as a farm specializing in Texas-grown green beans! Initially, they sold their fresh green beans from a truck without packaging, but now you can have them delivered to your door with Good Apple.

Wash and store: Store unwashed, whole green beans in a plastic bag or other airtight container is the crisper drawer of your fridge. They should last 7-10 days.

Prepare: Cut both ends off the green beans, then chop to your preferred length. Green beans can be prepared in a number of ways, but we've included a green bean amandine recipe below which is perfect for Thanksgiving.

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.

Pears from Gundermann Acres

The pears in this week's boxes are Kieffer pears, a crisp, mildly sweet pear that is good for baking, canning, and fresh eating. Said to be an accidental hybrid variety, Kieffer pear trees are hardy, grow rapidly, are disease-resistant, and bear a large crop in the fall season.

Wash and store: Pears will have a slight give when ripe. Store ripe pears in the fridge and consume within 3-5 days. If the pears appear unripe, you can let them sit out at room temperature until they are ripe (set them next to bananas to speed up the process!).

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

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!

Rosemary from Lone Star Herbs

Rosemary is a rich source of antioxidants anti-inflammatory compounds. It can also help improve memory, boost alertness and focus, and fight off damage by free radicals in the brain. It grows best in warm climates (hello, Texas!) where it can grow into a large, perennial shrub reaching up to six feet tall! Rosemary is naturally pest-resistant and disease-resistant, making it a wonderful herb for beginner gardeners.

Wash and store: Rinse your rosemary sprigs and dry them with a kitchen towel or paper towel. Then wrap the sprigs in a damp paper towel to prevent them from drying out and store them in a Ziploc bag or other airtight container in the fridge. They should last for up to two weeks this way.

Prepare: To cook with fresh rosemary, hold on to the very top of the stem and with your other hand pull down to remove all the leaves. Depending on the recipe you are following, you may use the leaves whole or mince them to release more of the flavors. The woody stems are too tough to eat, but you can still use them to flavor your food! If you're grilling outdoors, toss the stems on the coals so they can add some aromatic flavor to the grilled food. You can also use just the stems to flavor stock or broth.

Preserve: If you would rather preserve your rosemary for later use, there are several ways to do this. You can wash, dry, and mince the rosemary, then freeze it in olive oil using ice cube trays. You can also make a rosemary infusion by placing the washed and dried rosemary in olive oil, vinegar, or even sugar or salt. Finally (and easiest of all!), you can dry your rosemary for future use. After washing and drying the rosemary sprigs, bundle them together, tie them up at their bases, and hang in a well-ventilated area to air-dry, or for a quicker method place the sprigs on a parchment paper-lined baking sheet and set the oven on the lowest temperature possible.

Spinach from J & D Farms

Spinach is a nutritious leafy green that is versatile and easy to prepare. It's high in many different vitamins, minerals, and antioxidants. Spinach boosts immune health, reduces inflammation, helps to maintain healthy skin and bones, supports brain health, and lowers the risk of many different diseases.

Wash and store: Spinach typically lasts longer if you store it unwashed and then wash it right before eating. Store it in an airtight container in the fridge with one paper towel underneath it and one paper towel on top of it to absorb any extra moisture. When you're ready to eat it, cut off the base of the stems, rinse, and pat dry.

Prepare: Spinach can be eaten raw, such as in salads, sandwiches, or blended into smoothies, or there are many different ways to cook spinach. Try it mixed into scrambled eggs, topped on pizza, sautéed as a side dish, or tossed into a stir fry!

Sweet potatoes from Thomas Kindle Farms

Sweet potatoes are a rich source of fiber, they're a good source of most of our B vitamins and vitamin C, and they contain lots of healthy minerals that our bodies need such as iron, calcium, and selenium.

Wash and store: Make sure your sweet potatoes are completely dry before storing them. Store them 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 on them 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: Wash and scrub your sweet potatoes using your fingers or a vegetable brush. Sweet potatoes are so versatile and can be used in just about any recipe in place of white potatoes. Try subbing them for white potatoes in a recipe for home fries, then add them to your breakfast for a healthy start to your day!

Cushaw or Kabocha Squash "Pumpkin" Pie

1) Prepare squash puree. Cut squash in half & scoop out seeds. Roast at 350° for 1 hour or cook in an Instant Pot for 13 min (add 1 cup water to Instant Pot before cooking & use manual release). Allow to cool, then scoop out the flesh & blend in a food processor or blender.

2) Pour 3 cups of puree into a large mixing bowl (extra squash puree will keep in the freezer for up to 3 months).

3) Stir in 1 + 1/3 cups heavy cream, 3/4 cups honey or brown sugar, 2 eggs, 1.5 Tbsp pumpkin spice, & 1 tsp salt. Whisk until smooth.

4) Pour pie filling into a 9” pie crust

5) Bake at 400° for 40-50 min, until a knife inserted into the center comes out clean. Cool slightly & serve

Green Beans Amandine

1) Melt 2 Tbsp butter in a skillet over medium-low heat. Add 1/2 c. sliced almonds & stir continuously 7-8 min, until butter has browned & almonds are starting to brown. Add 1/4 c. thinly sliced shallot, stirring 1 more min. Then add 2 tsp lemon juice & 1 Tbsp water, stirring another 1 min. Scoop into a bowl & set aside.

2) In the empty skillet, add 1 lb green beans (this is the amount you received), 1/2 c. water, & 1/2 tsp salt. Cover & cook over medium heat until beans are tender, about 9-10 min. Then remove the lid & cook over medium-high heat until water evaporates, about 2-4 min. Remove from heat.

3) Toss green beans with almond mixture & season with salt & pepper to taste.