What eggs-actly is the difference between chicken eggs, and duck eggs? This is a common question we hear throughout the day in our Farm Store. And, while it is fun sharing what we love about duck eggs. This can become…well, repetitive!

Due to the simple nature of repetition, important aspects which separate the duck from the chicken egg may get lost in the…repetition. Oops, did I already say that, repetition? Hah! Ba-dum Tshh!

Two paragraphs in, one pun and one bad joke down. Stay with me folks, there is good information to be found below- I promise! The most apparent differences between duck and chicken eggs, is noticeable upon first view. Eggs produced by ducks are generally larger in size, with a thicker and smooth shell. You know what they say? The bigger the egg, the bigger the yolk! This is perfectly true when it comes to duck eggs. The yolk is approximately 50% larger in size, and it has a richer flavor. Not only does the egg of a duck look different from the egg of chicken, but they have quite a different nutrition profile.

Our bodies require approximately 8-18mg of iron per day. Iron helps our bodies to form red blood cells, which carry oxygen throughout the body. One duck egg provides approximately 4mg, just about half the Recommended Daily Allowance (RDA).

Duck eggs are an alkaline producing food. This means duck eggs help keep our ph balance in check, making our bodies less hospitable to unwanted illnesses, bacteria, or yeast. Another benefit to consuming duck eggs, is their anti-inflammatory properties. They promote a healthy inflammation response due to the level of Choline found within the egg. Choline is found in duck eggs that are free-roaming/pasture raised, and can eat whatever bug, crop, or vegetation that comes their way. It is also very important that pasture raised ducks have plenty of water at their disposal to drink, eat and play in to create noticeable levels of Choline and overall better tasting eggs. Choline supports healthy muscle contractions, this includes our most important muscle, the heart! Choline is also an essential nutrient in cell formation, and liver detoxification.  184mg of Choline is recommended per day. One duck egg provides approximately this amount! Duck eggs also contain more Omega 3 fatty acids, which has been linked to improve skin health, brain health, and much more.

One of the more popular distinctions between the two eggs is regarding those who are allergic to chicken eggs. Rejoice there is an alternative! Most individuals who have allergic reactions to chicken eggs, do not have this same experience when eating duck eggs. Gluten intolerance? Duck eggs are obviously gluten free, but what you may not know is that duck eggs make for a great binding element when baking with gluten free products, improving the texture of your gluten free baked goods.

Truly, duck eggs are prized for their ability to produce fluffier, cakes and pastries due to the higher amounts albumen (egg whites) and fat. Baking gluten free or not, duck eggs are a baker’s best friend.

What else can we say? That duck egg yolk is richer, and a phenomenal choice when making hollandaise sauce, lemon curd, and ice cream. Or, that you can do all the same things with a duck egg that you can do with a chicken egg (poach, fry, hard boil, scramble, etc.). Honestly, there is not much more to say, yet we will leave you with a few tips when working with duck eggs.

• When substituting duck egg for chicken egg in baking the official substitution ratio is 2 duck eggs for every 3 chicken eggs. Unless you are working with a duck egg of similar size to a chicken egg, then it is 1:1.
• Be sure to not overcook your duck eggs. There is less water content and they cook faster. Overcooked duck eggs become very rubbery. The lower water content also requires a little hard work when whipping up the egg whites (room temp. with a little lemon juice tends to help out).

Until next time, enjoy incorporating duck eggs into your diet. And, remember a hard-boiled egg in the morning is hard to beat!

You can find our delicious pasture raised duck eggs for sale in our Farm Store, Farmer’s Market booths, and as an Add On option through our CSA program! We’d love to see what you are whipping up! Share your favorite eggs-traordinary dishes with us on Facebook and Instagram. Cheers!

..The chicken or the egg? After numerous debates, exhaustive amounts of scientific studies, and continuous philosophical discussions; has any one person 100% proven which preceded the other? It appears as though some believe they have solved this age-old question. However, I have a sneaking suspicion we don’t truly know the answer to this question. And, maybe it is best we don’t know. What we do know, is that eggs are delicious. Even more so, when they are produced by happy, hens. 

Happy hens have access to their natural environment, they get to play in the dirt, and hunt for bugs. As well as, enjoy a safe, soft place to lay their eggs and receive good quality food. Happy hens live at Blue Sky Organic Farms and they create rich golden yolks. This notable difference from grocery store eggs may be from the non-GMO, organic feed we provide them, which does not contain soy or corn or any animal by-products. Or perhaps it is from the copious amount of organic greens they are provided throughout the day. Or maybe, it is just because they know how much we value them; all 300 of them! Yes, 300! Perhaps even more. Have you ever tried counting a huge flock of lively chickens? It is no easy task. These beauties are lively all right, you may even see them running around the farm looking for more bugs to hunt out. If you see one out of their pasture while visiting the farm, do not worry they know where their food is and will always return to their open-door coop.

While most are lively, we do have a few seniors at the farm. We like to refer to them as our retirees. As a chicken gets older, egg production slows and eventually ceases completely. Most egg producers cull (end the life of) chickens once they are no longer productive layers. We do it differently. Because we spend hours a day interacting with our chickens, we bond with them. We take the time to pet our birds and even name some of them. This bond is strong, and they can safely live out the span of their natural lives, at Blue Sky. When one of our birds is fatigued or ill, we take the highest level of care to rehabilitate them. It is important to be kind to the animals that provide us with such gifts. For this reason, we also do not de-beak any of our birds. This is an unfortunate reality for most egg laying hens within the commercial industry. As well as, practices that force molting, and alter their perception of the natural weather patterns to promote higher egg production.

When you see phrases like “natural” and “cage-free” at the grocery store, this sounds nice, yet these terms may not have much merit. For example, both the cage-free and free-run titles prohibit the use of cage confinement, but often these birds have no access to sunlight, a necessity for all life, or access to natural environments.  Popular phrases used when marketing eggs are often not certified and non-regulated catch-phrases. Leaving the consumer to purchase with blind faith that the egg producer is truthful.

Here at Blue Sky Organic Farms, we want you to feel confident that you are truly receiving exactly what you expect. That is why we go the extra step and certify our eggs. They are certified organic and certified nest-run. Wait, what does nest-run mean? It means our hens have nest boxes to lay eggs in, plenty of free-roaming space, roosts, open door coops, pools of water, and the ability to peck through dirt for bugs and take dust baths.  The USDA Organic certification is the benchmark certification in the USA at the Federal Government level for all organics. The standards are strict for meeting the requirements for this title and encompass everything from housing and land regulations to feed and materials approved. 

As you can see, a great deal of care is taken to produce Blue Sky’s Organic eggs. We strive to produce the best eggs, while also providing a haven for our chickens. To get your hands on a dozen of these multi-colored gems, pop into our Farm Store, or add them to your CSA Farm Box delivery for the week. We also bring limited quantities to the farmer’s markets we attend. And, when you receive your dozen don’t be surprised when you see that they are room temperature. We do it like the Europeans and keep the natural protective coating on.

This coating is often referred to as the “bloom” or the “cuticle”. Mother nature is always one step ahead and planned for possible bacteria exposure. The natural bloom is liquid and coats the egg as it is laid. It dries within minutes, thus protecting it. When the egg is exposed to moisture it disrupts the natural bloom, making the egg porous and susceptible to bacteria. Tens of thousands of pores are on the surface of a single egg, so the loss of the bloom (protective barrier) allows bad bacteria the opportunity to enter the egg and simultaneously forces needed water and oxygen out of the egg. This is important to note, because if you are buying refrigerated eggs at the grocery store and then taking them home in an AZ heated vehicle, the eggs will immediately begin to sweat. This condensation facilitates growth of bacteria on the shell, and without the protective bloom barrier, the bacteria can enter through the porous egg shell. Overall, unwashed eggs with the bloom intact is safer, and needs only to be rinsed off right before you crack it. They can be stored on your counter top for weeks. That is if they last that long before you gobble them up!

And, gobble them up you should, as eggs are particularly rich in antioxidants (lutein and zeaxanthin). Both, collect in the retina of the eye and protect against macular degeneration, as well as cataracts. All 9 essential amino acids can be found in eggs, and they have a high concentration of vitamins and minerals such as iron, phosphorous, selenium, vitamins A, B12, B2, AND B5. And, they are one the best sources of choline, which supports brain health.

What are you waiting for; the conclusion as to whether the egg or the chicken came first? Forget about it! More importantly, I leave you with this question; how will you prepare your farm fresh, certified organic eggs from Blue Sky? Now that is a question worth pondering.

If you have ever frequented your local Chinese food restaurant, you may have more than likely eaten this easy to prepare vegetable. Baby Bok Choy it is often referred to as a Chinese green, and this is because it has been enjoyed in China and most of Asia, for over 1,500 years! Typical preparation includes a quick stir fry adorned with an oyster sauce mixture. Yet, there are numerous ways to take in the nutrients that await you.

Bok choy gifts us with many nutrients. It is a superb source of antioxidants, vitamin A (carotenoids form), vitamin C, vitamin K, potassium, folate, vitamin B6, calcium, iron, manganese, zinc, copper, and more! Bok choy makes your job in the kitchen much easier, too. For one, you don’t necessarily have to cook it, to enjoy bok choy. While most restaurants serve this vegetable prepared in a dish, you may find that you enjoy it sliced thinly into a salad. This mild and crisp cousin of cabbage, can be described to have a slightly sweet flavor with a hint of mustard green. I find the crispier portion of bok choy tastes best in a mixed salad and gives it that extra texture.

However, if you do choose to cook your bok choy, it takes just minutes to prepare. Literally minutes, four to be exact (see recipe below)! In fact, it is best when cooking bok choy, to do so lightly. This will help maintain its nutritional integrity and you will receive all the goodness that lays within it. This low calorie, low glycemic, yet high nutrient value vegetable will help you to save time in the kitchen and potentially burn calories. With only 20 calories per one cup of chopped bok choy, you will likely burn more calories digesting it than that of which you consumed. Another added benefit, is its ability to take on the flavors of what you are cooking with it, making it a wonderful base for a meal. If you are looking for recipe ideas, be sure to check out our Pinterest account. We have boards for numerous vegetables. Or, share with us in the comments below how you best enjoy eating Bok Choy. Thanks for reading! Stay healthy friends! 

Added tip: To extend the life of your bok choy, we recommend storing it in the refrigerator. Place bok choy in a storage bag, remove as much air as possible from the bag, and place it in the vegetable crisper within your refrigerator. Using this method, bok choy should last at least one week in the refrigerator.

Healthy Sauté Bok Choy (4-minute Bok Choy)

Recipe By: www.whfoods.org

Ingredients

• 4 Baby Bok Choy
• 1 Tbsp. Broth (your choice)

Directions

1. Rinse baby bok choy well, then slice in half lengthwise, and cut into one-inch slices.
2. Begin by heating 1 Tbsp of broth in a skillet over medium heat.
3. When the broth begins to bubble, add chopped bok choy and sauté, frequently stirring for a total of four minutes. Once four minutes is up, remove from pan immediately.
4. Add a touch of tamari, or lemon, or salt and pepper to taste. Enjoy!

Alternative Option for the Above Recipe:

Additional Ingredients:

• 1 small chopped onion
• 1 Tbsp. fresh garlic or 1 tsp. fresh ginger, chopped

Directions

1. Add one small, chopped onion to bubbling broth before adding bok choy. Sauté chopped onion for five minutes.
2. Add fresh ginger of garlic and sauté for one minute.
3. Lastly, add bok choy and sauté for four minutes.
4. Add salt and pepper, lemon, or tamari to taste, if desired.

Lemon Garlic Bok Choy

Recipe by: www.inspiredtaste.net

Ingredients

• 1 lb baby bok choy
• 1 1/2 Tbsp. extra-virgin olive oil
• 3 garlic cloves, minced
• Pinch of crushed red pepper flakes
• Sea salt
• Half of a lemon, cut into wedges

Directions

1. Place the bok choy into a colander and rinse with cool water, rubbing any grit or dirt from between the leaves. Trim the ends then slice each bok choy in half lengthwise. Or if they are large, cut into quarters. Pat dry.
2. Add the oil, garlic and red pepper flakes to a wide, room temperature skillet. Place over medium heat and cook, stirring occasionally, until the oil begins to bubble around the garlic, but before the garlic starts to turn light brown.
3. Toss in the boy choy and spread into one layer. Sprinkle with about 1/4 teaspoon of salt then cook, without stirring, until the bottom is starting to turn brown, about 2 minutes. Flip then cook another 2 minutes or until the green leaves have wilted and the white bottoms are beginning to soften, but still have some crunch. (Tip: tongs work best)
4. Transfer to a platter then squeeze 2 lemon wedges on top. A teaspoon or so of olive oil is nice, too. Serve with more lemon wedges on the side.

Braised Bok Choy

Recipe By: www.tastehongkong.com

Ingredients

• ¾ lb baby bok choy
• 2 tsp dark soy sauce
• 1 tsp brown sugar
• 2 tsp oil
• 1/2 cup water- ¾ cup water
• 1/4 tsp salt, or to taste

1. Soak whole bok choy in a sink with sufficient water for about half an hour. As we are not going to cut off each stalk one by one, soaking makes dirt come out between leaves. *Blue Sky does give all our veggies a good soak and rinse, the notes above are the chef.
2. Half each bok choy lengthwise, drain in a colander for less than an hour.
3. Mix water, dark soy sauce, sugar and oil in a pot or wok. Bring it to the boil over medium heat.
4. Put halved bok choy in the boiling sauce, with stalks touching the sauce. Slightly press down the vegetable if required. Cover.
5. Turn to low flame and simmer for 5 to 7 minutes. Add salt to taste and mix well (the boy choy are rather tender at this point, so be gentle if you do not want to break them). Dish up, with or without sauce, and serve hot.

Salmon Teriyaki with Bok Choy One Pan Dinner

Recipe By: Julia Frey of Vikalinka  www.vikalinka.com

Serves: 4-6

Ingredients

• ½ cup Teriyaki sauce (author used Kikkoman sauce with toasted sesame)
• 3 tbsp soy sauce
• 1 tbsp mirin
• 1 tbsp fresh ginger, grated
• 2 cloves of garlic, minced
• 5 lbs salmon fillet
• 4 baby bok choy, halved or quartered
• spring onions
• sesame seeds (optional)

Directions

1. In a small bowl mix the Teriyaki sauce, soy sauce, mirin, ginger and garlic pour all but 4 tbsp of the marinade over salmon and let it marinade for 30 minutes in the refrigerator. Keep the reserved marinade for the bok choy.
2. Preheat the oven to 350F
3. Take the salmon fillet out of the marinade and arrange on a baking sheet together with bok choy. Brush the teriyaki marinade over bok choy and bake in the oven for 20 minutes.
4. While the salmon and the bok choy are cooking, put the marinade in a small saucepan and bring to a boil. Set aside
5. Take the salmon and bok choy out of the oven, remove the bok choy to a serving plate. Change the oven setting to a broil/grill and move the oven rack closer to the element, then broil the salmon for 1-2 minutes for a caramelized top, watch closely!
6. Take the salmon out of the oven and brush additional marinade over the salmon and bok choy, sprinkle with sliced spring onions and sesame seeds.
7. Serve immediately with rice, noodles or on its own for a low carb dinner.

Have you ever wonder how we grow such vibrant produce in the middle of the desert? Or, do you ever contemplate the life of a farm goat? That’s what we thought! Welcome to Open Farm Day! A day to celebrate local agriculture, gain insight into organic farming, and get up close and personal with our farm animals. This coming Sunday February 25^th, we cordially invite you, your friends and your family to this free event held at our farm from 12pm to 3pm.

This three-hour event includes two tours (farm animal tour at 12:45pm, and an organic farming tour at 2pm), kid’s activities, farm fresh food, organic produce for purchase, free samples, sunshine (fingers crossed), and copious amounts of fresh air!

During our last event, we were blown away with the number of community members that came to join in on the fun. This time around we have learned a few things. A large attendance plus a small Farm Store, equals long lines.  To answer the call for more efficient lines, we have created a second shopping area with our full line of available produce in an open area. Our Farm Store however, will be stocked with many goodies, such as Wild Tonic Jun-Kombucha, artisan bread from Noble Bakery, organic nest run eggs, Honey Mama and Stonegrindz chocolate, Lesser Evil Popcorn and much, much more! Just outside the Farm Store on our patio, you can explore the flavors and creations of some of our favorite vendors; Captain Davy’s Coffee, Wild Tonic Kombucha, Skinfood Essentials, and Boscia Woodworks. Not far from this patio, your nose will lead you directly into our farm kitchen where you will find freshly baked goodies, and something to warm your belly.

What could be better than enjoying a warm bowl of soup made from ingredients grown at our farm? Well, eating it at the farm in a shaded outdoor dining area! Chef Peter is preparing to take it to the next level with a variety of soups, salads, and even broccoli mac and cheese! You’ll see the likes of vegetarian and omnivore options in the form of Spring Veggie Soup, Cauliflower Soup, and Duck Barley Soup.

We are also happy to welcome back the local YMCA who will be sharing information on their life enriching programs available for all ages. Or, perhaps you are looking for a new friend. Buckeye Animal Rescue & Kennel (B.A.R.K) will be back with adorable fury friends ready to warm your home and bring a smile to your face through their easy adoption process. And, please do not hold your breath, but we may have a surprise visit from a local falconer and her trained falcon! All this, plus baby goats at Open Farm Day! Welcome friends!

Open Farm Day Schedule:

• 12pm – Farm Gate Opens, let the fun begin!
• Explore, play, take photos, fill your bellies, and meet our community members
• Tag Blue Sky Organic Farms in your photos on Instagram, and use #blueskyfarmday
• 12:45pm – Animal tour begins
• Learn about our CSA program at our CSA booth
• Purchase raffle tickets, and give them a kiss for luck
• 2pm – Organic Farm tour begins
• 3pm – Raffle Winners are announced (you do not need to be present to win)

One last tip before we go, the best entrance to our farm is off Perryville Rd. From Perryville you will turn onto Coolidge Street and go all the way down to our parking area. Therefore avoiding the dusty, bumpy road that Google seems to want to send our visitors by way of Indian School Road.

Stay tuned next week for our first ever, CSA Member Spotlight! Cheers to good health and well-being!

It’s petite, full of color, and packs quite a punch. The Blue Sky Organic Farms Store has seen many incarnations within its four walls, but none quite like it is now. This transformation was due to the efforts of Katerina, the new farm store manager.

Come to think of it, the Farm Store reflects Katerina in many ways. Her lively energy, and background in natural health care and organic foods has brought many new products to our modest farm store. When asked about beginning work at Blue Sky, Katerina had this to say, “I’m quite new here. I just started November 3rd of last year. It is strange that is has only been 3 months! I feel completely at home in the store and on the farm, as if I’ve been here for much longer. Blue Sky is amazing and the produce here is beyond beautiful and delicious.” This says quite a bit considering Katerina has seen her fair share of produce working in the natural foods industry since 1996.

​A visit to our Farm Store is more than just a simple shopping trip, it is an experience. What you will first notice immediately upon walking in, is the welcoming fragrance of artisan soaps, fresh herbs, and blooming flowers. Simultaneously your eyes will be drawn to the vibrant colors of our organic vegetables. The luscious green lettuces, cheery orange carrots, and satin red radishes are only heightened by the depths of burgundy and purple hues of kohlrabi, scarlet kale and red beets. If you’ve planned your trip out on Friday or Saturday, your senses will have the added pleasure of taking in the aroma of fresh baked bread.

The fun doesn’t stop there, peruse over a dozen new product lines featuring 100 new items, each selected to add greater health and vibrancy to your life. Katerina has worked tirelessly with our farm manager to bring high quality products from local artisans, and organic companies. When I foolishly asked Katerina if she had a favorite new item in the store she replied, “How can you ask me to choose!? I have a special love for locally made items like Strawberry Hedgehog Soap, Enlighten Skinfood, Boscia Woodworks Cutting Boards, Noble Bread. I could go on and on! We recently brought in the most amazing Coffee & Coconut Milk (vegan) chocolate from StoneGrindz. And I don’t want to name names, but I heard your audible joy the other day when you tried it, Gilli..”  Yes, it’s true and I have no shame in it! Something that good, deserves recognition.

We have fun here at Blue Sky identifying the right products to bring in, especially when it comes to taste testing the chocolate! “That’s the thing about working for a small business. There’s not a lot of watering down. There’s not a long list of opinions and networking and politics. There’s basically a very small team of like-minded and opinionated people who aren’t willing to compromise on quality and you end up with only favorite items in the farm store. We either grow it or we love it. The end.” You said it Katerina, we aren’t willing to compromise on quality. This why we put a tremendous amount of effort and passion into growing our organic crops and selecting trusted products for the Farm Store. “What it really comes down to for me is that I want to eat real food grown under the sun the way mother nature intended, without the BS and a list of ingredients you can’t pronounce.”

Agreed, this one of the many reasons we farm organically. It should be an inherent right to trust that the food you are consuming will fortify your body and nourish your spirit. That is where we come in! Fill your home with the bounty of mother nature by shopping at our Farm Store. We would love to see you! Enjoy finding natural, organic products for your home, dinner table, and self-care routine at our Farm Store on the following days and times:

• Tuesday 12pm-6pm
• Thursday 12pm-5pm
• Friday 12pm-5pm (fresh bread in store)
• Saturday 10am-5pm (fresh bread in store)

Our Open Farm Day is coming up, too! On February 25^th from 12pm-3pm we will be holding an Open Farm Day event. This free event will provide an opportunity for you and your family to explore the farm and farm store, learn about organic farming, and interact with our farm animals. This day is full of educational opportunities, as well as delicious food created with ingredients from our farm.

In conclusion, if we haven’t made it obvious yet, we want to see you! Join us in celebrating organic, healthful foods. Allow your senses to be stirred by the colors, fragrances, and tastes of our Farm Store. Meet Katerina! Share with us organic and or local products that you love. Who knows, maybe we will start carrying it! We love what we do, and we love hearing from you!  As Katerina says, “I love sharing my excitement about things that are truly exceptional. Working at Blue Sky really lets me do all these things.”

Before we bid you adieu, checkout Katerina’s favorite recipes. Cheers to good health! See you soon!

Recipe 1: Peel a kohlrabi, slice it super thin, eat. Delicious! (okay not really a recipe, but can’t deny a favorite snack)

Recipe 2: Peel and roast Blue Sky red beets, cut into wedges. Thinly slice red cabbage and place over a bed of Blue Sky spring mix. Top spring mix and cabbage with roasted beet wedges. Add crumbled feta cheese, a couple sprinkles of chili powder, and most importantly roasted pepitas. Dress with a simple dressing made with lemon juice, a bit of mustard, olive oil, salt &pepper.

What do you suggest to a young man who wants to impress his love interest for Valentine’s Day? Cauliflower shop, of course! Jokes aside cauliflower is the perfect way to show you care. Sounds silly, but is it? Laughing is good for your heart, and so is Graffiti cauliflower. Let me tell you why.

The benefits of consuming cauliflower can be associated with the same nutritional benefits of cruciferous vegetables, like kale or broccoli. Pair this with the flavonoid compound anthocyanin, found in Graffiti cauliflower (purple cauliflower), and you’ve done your body a favor, especially your heart. As many of you may know, flavonoids are a group of phytonutrients (plant chemicals) present in most all vegetables and fruits. Anthocyanin is a subtype of flavonoid that produces purple and blue hues in plants. This is the same flavonoid pigment found in blueberries, red cabbage, plums, purple carrots, etc. Yes, the same anti-oxidants that can help regulate blood lipid and sugar levels, reduce inflammation, and reduce the risk of heart disease. Research has shown that another important compound found in purple cauliflower called glucoraphanin, can be converted to compounds with anticancer properties.

In an article produced by SFGate.com they describe this process as follows; “Glucoraphanin is a member of a class of compounds called glucosinolates, which have been widely implicated as anticancer factors in cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, cabbage and kale. A study appearing in the September 2009 supplement to “Molecular Nutrition and Food Research” reported the presence of glucoraphanin in purple cauliflower. When you chew purple cauliflower, the glucoraphanin is broken down into a compound called sulforaphane by an enzyme called myrosinase, which is also present in the vegetable tissue. Heating the cauliflower can deactivate myrosinase, but this enzyme is also produced by bacteria that inhabit your large intestine. The sulforaphane produced through myrosinase activity is a member of a class of compounds called isothiocyanates, which are absorbed through your intestine and then modified in your liver to produce the compounds that actually have the anticancer activity. These modified sulforaphane compounds can inhibit a class of enzymes called histone deacetylases, which causes cancer cells to self-destruct without harming your good cells. A team of Linus Pauling Institute researchers led by Dr. Rod Dashwood made this discovery, and a review is published in the December 2009 issue of The Journal of Nutrition.”

The concluding evidence from this research is astounding, and it gives an even greater meaning to the adage, “you are what you eat”. Graffiti cauliflower will also provide you with an excellent amount of Vitamins C, K, B6 and folate. Plus, minerals such as magnesium, manganese and potassium.

Purple cauliflower has a tender texture and is delicious raw or cooked. To take advantage of all the wonderful properties offered by purple cauliflower you will want to consume it raw. Or, if you prefer to cook your cauliflower, cook it so it still maintains a crunchy texture. In doing so, you will also notice that your kitchen is less likely to fill up with the odorous compound of sulfur.

In conclusion, how can you show your loved ones you care this coming Valentine’s Day? Prepare a dish with Graffiti cauliflower! See some recipe ideas below, and checkout our Pinterest account for even more ideas. Cheers to celebrating good health, and the love in your life!

Purple Cauliflower Salad with Walnut Vinaigrette

(recipe by Angela Roberts at www.spinachtiger.com)

Yields 12 servings

Ingredients:

• 1 head of Graffiti Cauliflower
• 1 head of green cauliflower
• 1 cup chopped sunflower seeds (or toasted walnuts)
• 2/3 cup golden raisins (or dried cranberries)
• 4 bunches of green onions
• 1 cup walnut vinaigrette (recipe below)
• Sea Salt & Pepper
• Red pepper flakes

Walnut Vinaigrette Ingredients:

• 2 cloves of garlic, minced
• 2 Tbsp Dijon mustard
• 6 Tbsp Walnut Vinegar (or preferred vinegar of choice; white, champagne, etc)
• 6 Tbsp Extra Virgin Olive Oil
• 6 Tbsp of Walnut Oil
• 2 tsp red pepper flakes

Instructions:

1. Cut out the bottom core of cauliflower. Discard
2. Slice cauliflower as thin as you can. Mandolin is best, but you can slice with good sharp knife.
3. Toss with vinaigrette. You will want the vinegar to be pronounced. I found that the cauliflower doesn’t hold the vinegar taste.
4. Season with salt and pepper to taste.
5. Add in red pepper flakes.
6. Add golden raisins, chopped scallions, nuts, (reserve some nuts for garnish).
7. Add nuts right before serving.

Vinaigrette Instructions:

8. Infuse olive oil with chopped garlic for 20 minutes.
9. Put mustard in a jar and mix well with vinegar.
10. Slowly add olive oil. Mix well.
11. Add red pepper flakes.
12. Season with salt and pepper.

Purple Parmesan Cauli-Tots

(recipe by www.nibblesandfeasts.com)

Yields 20 Cauli-tots

Ingredients:

• 1/2 head of Graffiti cauliflower, chopped
• 1/2 cup Parmesan Cheese
• 1 cup Panko bread crumbs
• 1 teaspoon seasoned salt
• 2 eggs, beaten
• olive oil cooking spray

Instructions:

1. Preheat oven to 400° F.
2. Place purple cauliflower pieces, cheese, bread crumbs and salt in a food processor. Pulse until all ingredients have been processed to fine pieces.
3. Transfer mixture to a bowl and add eggs. Stir to combine.
4. Spray mini cup cake pan with olive oil spray.
5. Spoon in 2 tablespoon of cauliflower mixture in each mold. Press down with fingers until tightly packed.
6. Bake for 20 minutes or until golden brown.

All hail kale! Yes, this sounds ridiculous. However, within recent years this super food has gotten increasingly more popular in the United States. According to the Department of Agriculture; between 2007 and 2012 kale production increased by 60% in the United States. For good reason, too! It’s packed with nutrition. And, as many consumers are seeking healthier food options, manufacturers are answering this call by adding kale to many of their consumer products. Therefore, kale production has increased immensely, and has become what may be considered a fad.

Fad or not, we are all doing our best to prevent illness and maintain a healthy state of being. Eating kale regularly may be just the fuel needed to get us there, along with plenty of water, and sunshine. This is nothing new folks, up until the end of the Middle Ages, kale was the most common green vegetable. In Scotland kale is consumed so often that in some dialects when a person is feeling unwell it is referred to as “off one’s kail”-to feel too ill to eat. Kale is synonymous with general word, food in Scotland! The resurgence of this hardy green vegetable within the U.S marketplace, has been growing strong for several years now and with many superfoods available on the market today, you may wonder why kale is so popular. We too, wanted to know more and found the following information to be most enticing.

• One cup of kale provides about 9% RDA of Calcium, 659% RDA of Vitamin A, 134% RDA Vitamin C, and more than 684% RDA of Vitamin K.
• Kale also provides more iron per calorie than beef.
• Kale is high in fiber, as well as sulfur. Both components are great at detoxifyingyour body and supporting a healthier liver.
• A serving of kale has more absorbable calcium than a small carton of milk.
• Kale is listed as one of thebest foods to fight UTIs due to its extraordinary nutritional profile. Pro-vitamin A is known to promote healthy surface linings of the urinary tracts.
• Kale has an Oxygen Radical Absorbance Capacity (ORAC) rating of 1,770. The ORAC rating of a food gives an indication of the food’s antioxidant capacity. For the sake of comparison, raw spinach has an ORAC rating of 1,515, cauliflower has an ORAC of 839 and celery has an ORAC of 497.
• The free radical neutralizing effects of the antioxidants in kale can help keep your skin looking greatby preventing loss of skin elasticity triggered by excessive ultraviolet radiation.
• “Kale contains several glucosinolates including glucobrassicin, glucoraphanin and sinigrin. When you eat kale, these compounds are converted into isothiocyanates in your digestive tract. A large body of evidence suggests that isothiocyanates may help prevent cancer and, in some cases, even suppress the growth of cancerous tumors. Isothiocyanates work their anti-cancer magic by eliminating potential carcinogens from the body, by conferring protection against DNA damage, and by stimulating apoptosis(self-destruction) of cancerous cells.”(healthwithfood.org)
• It is versatile and can be prepared in a myriad of different ways- from smoothies, to a crisp chip alternative it is easy to get kale into your diet.
• There are numerous varieties of kale; lacinato, redbor, Gulag Stars, True Siberian, Red Russian, White Russian, Dwarf Blue Vates, Red Nagoya, Chinese Kale, Sea Kale, etc.

Wow, to say the least, and this is only a portion of the benefits related to eating kale! We grow a copious amount of kale at Blue Sky Organic Farms. Our four favorites; Scarlet (red) kale, Winterbor (green curly) kale, Russian Red kale and Tuscano (lacinato) kale. My personal new favorite, is the Russian Red. It really isn’t much to look at, as it is quite flat and looks almost dry. It is not dry, I assure you. Chopped up and sautéed with a bit of grapeseed oil, onion, and fresh garlic its vibrant green hue, tender bite and hint of sweetness is very enticing. A bonus when preparing this variety of kale, is that it requires a shorter amount of cooking time!

Fast, slow, blended, or baked; how do you prefer to eat your kale? Please share your recipes with us on our Facebook page! And, in case you are looking for a new recipe, we’ve provided a few down below. Enjoy, have fun and be sure to “stay on one’s kail”! Cheers to good health!

Polenta with White Bean & Kale Ragout

(sourced from wisdomkitchen.com)

Ingredients:

• 2 cups water
• 1/2 cup course ground cornmeal (polenta)
• 1/2 teaspoon salt, divided
• 1/2 teaspoon freshly ground black pepper, divided
• 1 tablespoon extra-virgin olive oil
• 1/2 onion, diced
• 3 ounces sliced shiitake mushrooms
• 3 cups Scarlet kale leaves, torn into bite-sized pieces
• 3 cloves garlic, minced
• 1 (14 ounce) can cannellini beans, rinsed and drained
• 1 (14 ounce) can of diced tomatoes with juice
• 2 teaspoons fresh thyme, minced
• 1 teaspoon dried oregano
• ¼ cup chopped fresh parsley
• ¼ cup shredded Parmesan cheese

Directions:

1. Bring the water to a boil in a medium saucepan. Sprinkle the cornmeal on top while mixing it in with a whisk, and stir in ¼ teaspoon salt and pepper. Bring the mixture to a boil, reduce the heat to low, cover with a lid to prevent splattering, and cook gently for 8 to 10 minutes, stirring occasionally, until the polenta is cooked and has the consistency of a creamy puree. Set aside, covered.
2. Heat oil in a large saucepan. Add the onion and sauté for 3-4 minutes or until softened. Add the mushrooms and sauté over high heat for about 2 minutes, until the liquid emerges from them and evaporates. Add kale and sauté until wilted. Add the garlic, beans, tomatoes, thyme, oregano, remaining salt, and pepper and bring to a simmer. Cook for 2 to 3 minutes over medium-low heat.
3. To serve, ladle the polenta into the center of four plates and pour the ragout on top of and around it. Sprinkle with the parsley and parmesan cheese.

Blood Orange Kale Salad with Almonds

(sourced from www.thefullhelping.com)

Ingredients:

• 1 small bunch (about 8-10 leaves, stems removed) Scarlet kale
• 3 blood oranges
• 1 cup chopped red bell pepper
• ½ cup toasted, sliced or slivered almonds
• 4 tablespoons extra virgin olive oil
• 1 tablespoon lemon juice
• 2 teaspoons maple syrup
• Sea salt and black pepper to taste
• 1 tablespoon finely chopped shallots

Directions:

1. De-stem the kale and tear it into bite sized pieces. Wash and dry the kale and set it aside. Remove the skins and pith from the oranges. Cut two of them into segments and set the third aside for the dressing.
2. Juice the orange you’ve set aside (you can use a citrus juicer, or just squeeze it through a sieve into a small bowl). Whisk together the blood orange juice, olive oil, lemon juice, maple syrup, and salt and pepper. Stir in the shallots.
3. Place the kale in a large mixing bowl. Add the dressing and use your hands to “massage” the dressing into the kale. You can use as much as you like; I like a very well-dressed kale salad!
4. Add the sectioned oranges and almonds and pepper to the salad. Mix everything well and serve.

Creamy Vegan Artichoke and Kale Dip

(recipe sourced from www.hummusapien.com, recipe by Ilene Godofsky Moreno, The Colorful Kitchen)

Ingredients:

Cream:

1-13.5oz can full-fat coconut milk

1-15oz can white beans, drained and rinsed

½ cup nutritional yeast

Juice of one lemon (about 2 tbsp)

Sautéed kale:

1 tbsp olive oil

1 medium onion, diced

3 cloves garlic, minced

6 cups shredded kale

Everything else:

2-15oz cans chopped artichoke hearts

Salt and pepper, to taste

Crackers, chips, or toast for serving

Directions:

1. Preheat the oven to 400F.
2. To prepare the cream, combine all ingredients in a blender and blend until smooth.
3. To prepare the sautéed kale, heat the olive oil over medium high heat in a cast iron skillet. (If you don’t have a cast iron skillet, use a regular pan and transfer mixture to a baking dish later). Add onion and garlic and sauté for 5 minutes. Turn the hat off, add the kale, and cook for a few minutes, or until the kale wilts.
4. Pour the cream mixture into the skillet. Add the artichoke hearts, salt, and pepper, and stir until thoroughly mixed.
5. Bake for 20 minutes, until bubbly. Enjoy warm with crackers, chips, or toast. It will thicken as it cools.

It’s a good day when you learn something new. For instance, did you know that radishes assist in reducing fever symptoms such as inflammation and help to lower the body’s temperature? This is just one of the many interesting facts about radish. There are over 100 varieties of radish, which make up 2% of the total world vegetable production! That is a great amount of radish in the world!

The radish crop comes from the Brassicaceae family, and is cousin to broccoli, cabbage, cauliflower, kale and turnip. Like its cousins, radish comes with a litany of potential health benefits which include lowering blood pressure, regulating blood sugar, and treating respiratory ailments. The benefits of course include nutrients such as, well sought-after vitamin C and B6, folic acid, potassium, iron and selenium.  And, more!

It may also benefit you to know about radish’s ability to decongest that stuffy nose and reduce mucus. This time of year, the anti-congestive qualities of radish are extremely helpful. Radish is said to decrease congestion of the nose, throat, windpipe, and lungs; occurring from colds, infections, and allergies. To receive such benefit from our friend the radish, it is recommended that the radish is juiced in combination with other delicious, healing fruits and vegetables (please see juicing recipe below).

We really enjoy radish here at Blue Sky Organic Farms. Therefore, we grow a wide variety all year round. Our variety includes the French Breakfast, Easter Egg, Red, Daikon, and the colorful Watermelon radish. For those who know and love radish, you may have some wonderful recipes of your own you’d like to share. And, please do! However, if you are new to the radish scene, or have yet to develop your joy for its taste, we suggest finely slicing radish into your salads. Paired with the other ingredients in your salad you can receive its health benefits without the intensity of its peppery bite. Before you know it, you may find yourself slicing your radish a little thicker as you begin to enjoy its unique flavor. We have also picked out a few recipes to help you on your path to enjoying more radish in your life. Enjoy, and have fun in the kitchen coming up with your own favorite ways in which to prepare our friend, the robust radish.

Buttered Leeks and Radish (recipe by Kay Chun)

Ingredients:

• 1 Tbsp olive oil
• 1 Tbsp unsalted butter
• 3 scallions or spring onions, cut into 2-inch pieces
• ¼ lb. radishes, quartered
• 3 leeks, white and light green parts only, cleaned and thinly sliced crosswise
• ½ cup chicken broth
• ¼ tsp kosher salt
• 1 tsp lemon juice
• 2 Tbsp fresh parsley, chopped

Directions:

• Heat the oil and butter in a large skillet over medium heat. Add the spring onions and cook until golden, about 3 minutes. Add the radishes and cook another minute. Remove the spring onions and radishes from the pan and set aside.
• Add the leeks, chicken broth, salt, and lemon juice and cook, stirring occasionally, until the leeks are softened, about 5 minutes. Add the parsley, scallions, and radishes and toss well. Plate and enjoy!

Radish Remedy Juice (recipe sourced from livelovefruit.com)

Ingredients:

2 cups radish
4 sticks celery
1 inch fresh ginger root
1/2 lemon, peeled

Directions:

1. Run all the above ingredients through a juicer and enjoy immediately!

Glazed Radishes

Ingredients:

1 lb. radish (trimmed)
1 Tbsp unsalted butter
1 tsp sugar
1/2 tsp salt
2 Tbsp minced fresh parsley leaves

Directions:

1. In a large saucepan melt butter, sugar, and salt over low heat. Add the radishes in a single layer and continue to cook while stirring, for 1 minute.
2. Add the 1/2 cup of water, cover and simmer for 10-15 min, or until radishes are tender
3. Once tender, uncover and continue to cook until the liquid has been reduced to a glaze. Shake pan occasionally to get a nice coat of the glaze on all sides of the radish. Enjoy on as a side dish or as an addition to your salad.

Veggie Cream Cheese

Ingredients:

6-8 radishes (depends on size)
3 green onions, white and green parts

1 Tbsp of chopped fresh Dill
1 package of Cream Cheese (room temperature)
Salt & pepper to taste

Directions:

1. Finely chop all vegetable ingredients (mini food processor works best)
2. Add softened cream cheese to chop ingredients and mix (can be completed in food processor)
3. Add salt and pepper to taste. Enjoy on sandwiches, crackers, pretzels, pita, or with your favorite smoked salmon.

CSA Farm Box Contents for the week of 1/22/2018