The Skinny on Beets

Beets, belonging to the chenopod family, are very low in calorie (containing only 45 calories/100g) and fat. Beets are loaded with B vitamins, vitamin A and C. It is also an excellent source of dietary fiber, calcium, magnesium, copper, phosphorus and iron. Both beet root and beet greens are very powerful cleansers and builders of the blood. Betacyanin, the phytochemical in beet that gives it its rich ‘amethyst’ color, significantly reduces homocysteine levels. In addition, beets have been found to offer protection against coronary artery disease and stroke, to lower cholesterol levels in the body and to have an anti-aging effect. Beet leaves have a bitter taste, similar to that of Swiss chard, but are rich in chlorophyll. Although bitter, the greens have a higher nutritional value than its roots.

How to Select: Choose fresh, bright, firm textured beets. Avoid those that are slump looking or are soft to the touch. 

How to Store: Fresh beets can be kept in the refrigerator for 3-4 days.

Usage Tips: Beet tops should be washed thoroughly in clean running water and rinsed in saline water for about 30 minutes in order to remove soil, dirt and any insecticide residues. If you are buying the whole vegetable, separate the root from the top leaves, as they rob moisture and nutrients from the root.

Red Velvet Cake (with beets!)

Ingredients:
6 beets (boiled for 40 minutes, then cooled, peeled, and chopped coarsely)
1/2 cup applesauce, unsweetened
1/2 cup butter, softened
1 1/2 cups sugar
2 eggs
1 tsp. vanilla extract
1 Tb. vinegar or lemon juice
1 cup plain yogurt (Greek yogurt works well)
2 Tb. cocoa powder or raw chocolate powder
1 1/2 tsp. baking soda
2 cups all purpose flour or cake flour, sifted
1 tsp. salt

Directions:
Preheat oven to 350°F. Butter and flour two 9-inch round layer pans. Combine chopped cooked beets and applesauce in a blender and blend until smooth. 

In a large mixing bowl in an electric mixer, cream together butter and sugar. Add eggs, one at a time, beating after each addition. Add vanilla, and then add the beet mixture, mixing well. Add the vinegar and the yogurt and mix well again.

In a separate bowl, mix the cocoa or chocolate powder, baking soda, flour, and salt together. Add to the wet ingredients and mix until well blended.

Pour batter into prepared pans and bake for approximately 30-35 minutes, or until a toothpick inserted in the center comes out clean. Cool in pans on a wire rack for 5 minutes before removing from pans and allow to cool completely. When the cakes are cool, you may frost them.

Red Velvet Cake Frosting

Ingredients:
6 Tb. all-purpose flour
1 cup water or skim milk
1 cup butter
1 cup sugar
1 tsp. vanilla extract

Directions:
Bring flour and water to a boil, reduce heat, and stir constantly until thick and slightly clear. Cool in the refrigerator for several hours or overnight. Cream together butter, sugar and vanilla. Add the flour mixture and continue to beat until fluffy. Keep the frosting refrigerated before use.

Here Comes the Sun

This must have been how George Harrison felt as he walked around Eric Clapton's garden and wrote the song.  After what seemed to be a particularly long and green-less winter, we here at the farm are readier than ever to get to the work of spring and summer.  Please remind me of this fact when the heat of August hits.

This past weekend finally afforded me (Michael) the time, equipment, and chutzpah to get out and prepare our two new garden beds.  In keeping with one of the tenants from The Urban Homestead: Your Guide to Self-Sufficient Living in the Heart of the City by Kelly Coyne and Erik Knutzen, I have been moving ever closer to creating a landscape in my yard that follows "if I can't eat it, I won't water it."  This not only, thankfully, cuts down on my mowing duties, but also affords us the opportunity to experiment with plant placement around the yard.  As part of this, I placed the new beds at the head of our driveway and tilled under a few more blades of the invasive devil known as Bermuda grass.

Our original garden plot (the 10 x 17 area that has been feeding us for two years) went in immediately after we bought the house as my first step of rebellion towards being confined to the term "urbanite" merely because of my address.  This being the case, however, I had not taken the time to really think through the logistics of the garden construction.  Instead, in true Whitley fashion, I grabbed the baddest tool I could find and went to work.  It is a great way to vent out some frustration towards "the Man" but wasn't necessarily in the best interest of our long term soil management and garden design.  With a single, large, raised bed we ran into the issue of constantly needing to step in/around the bed in order to reach all the plants for sowing, tending, and harvesting.  This leads to a sizeable amount of the soil in this bed being regularly trampled and compacted.  This led to poor aeration of the soil around the plants and the ever nagging puddles that plagued certain areas of our clay-based soil.


Now that I have had two years of growing in the original plot and have read thousands of blog posts, magazine articles, news casts, and books, I feel marginally more knowledgeable than I did back then.  Therefore, Madi and I have decided that over the next couple of years we are going to move towards using 4' x 8' raised beds for all our vegetable gardening at the house.  This will obviously start with the newest two beds, and we will be retrofitting the original plot by turning its singular 10 x 17 area into four 4 x 8 beds.  For those of you doing the math ... yes, that means that we will be loosing some total square footage.  However, I believe that the benefits of having smaller raised beds will outweigh that loss and should even help us be more productive with the land that we will be using.  Without having to step into the growing medium, the soil should remain less compacted and therefore require less cultivating/tilling and will be easier for the plants to grow in.

I am hoping in the future to build some arched row covers that will fit the 4x8 beds so that I can completely enclose a bed at a time to create a mini-greenhouse effect on my seedlings to get them started in spring and on my full plants to keep them going later into winter.  If I can swing it, I'd also love to build a chicken tractor to house new chicks/pullets that would fit into the 4x8 beds so that I can let our birds do the work of cleaning up the garden waste and "tilling" the soil once the beds are empty come fall.  Expect updates on this in particular as the year progresses.  Hopefully the chicken tractor will look something like:

 With a little more hair on my head, and a much prettier dog at my side

As it is with all farmers and gardeners come spring, I am full of hope and optimism about what the season holds in store for us here at Flip Flop Farms.  I have no delusions that everything will go as planned, because honestly I am pretty happy to have my plans change.  Some of the greatest things in my life have happened when I thought that my plan was shot all to hell.  That is not to say that I will not still make the plans, thanks in a large part to my lovely and hyper-organized wife, but I am excited to see what things will pop up this year and "improve" upon my plans.

We'll see you in the dirt ...

Local Eating ‘Egg’speriment: Farm Fresh vs. Store Bought Eggs

Now, I must admit… I am quite biased on this subject. I have grown up eating fresh home-grown produce and a variety of local foods. Ever since Michael and I started this farming venture, the #1 question I get is: “what is the difference between farm fresh and store bought eggs” – regarding both sensory characteristics and nutritional value. Seeing as how I now have four chickens in my own backyard, I am even more biased towards local, farm fresh eggs. However, I also am a scientist and know that there are always two sides to a story.

When asked, I honestly did not know the answers to that question. I notice the different sensory characteristics between farm fresh and store bought eggs, but I was not as versed on the nutritional differences, or even if there were nutritional differences. So, I went searching…

In 2007, Mother Earth News did an egg test project by comparing farm fresh eggs, which are eggs from hens raised on pasture, to the official U.S. Department of Agriculture (USDA) nutrient data for commercial eggs. Astonishingly, the farm fresh eggs contained

o   1/3 less cholesterol

o   1/4 less saturated fat

o   2/3 more vitamin A

o   2 times more omega-3 fatty acids

o   3 times more vitamin E

o   7 times more beta carotene

than store bought eggs. Farm fresh eggs tend to be richer in nutrients than typical store bought eggs, most likely due to the differing nutrient levels of the diets consumed by hens that produce the eggs. True free-range hens eat a chicken’s natural diet – all kinds of seeds, green plants, insects and worms, usually along with grains or laying mash/feed. Factory farm hens typically never see the outdoors and are often fed an inexpensive mixture of corn, soy and/or cottonseed meals, with a variety of additives. 

The American Egg Board states that “the nutrient content of eggs is not affected by whether hens are raised free-range or in floor or cage operations,” however, there is a growing body of evidence, in addition to the 2007 Mother Earth News study, that clearly shows that eggs are nutritionally superior when the hens are allowed to consume their natural diet. In 1974, the British Journal of Nutrition found that pastured eggs had 50 percent more folic acid and 70 percent more vitamin B12 than eggs from factory farm hens. In 1988, Artemis Simopoulos, co-author of The Omega Diet, found that pastured eggs contained 13 times more omega-3-polyunsaturated fatty acids than U.S. commercial eggs. A 1998 study by Animal Feed Science and Technology found that pastured eggs had higher omega-3s and vitamin E than eggs from caged hens. A 1999 study by Barb Gorski at Pennsylvania State University found that eggs from pastured birds had 10 percent less fat, 34 percent less cholesterol, 40 percent more vitamin A, and four times the omega-3s compared to the standard USDA data. Her study also tested pastured chicken meat, which found it to have 21 percent less fat, 30 percent less saturated fat and 50 percent more vitamin A than the USDA standard. In 2003, Heather Karsten at Pennsylvania State University compared eggs from two groups of Hy-Line variety hens, with one kept in standard crowded factory farm conditions and the other on mixed grass and legume pasture. The eggs had similar levels of fat and cholesterol, but the pastured eggs had three times more omega-3s, 220 percent more vitamin E and 62 percent more vitamin A than eggs from caged hens. Lastly, a 2005 study Mother Earth News conducted on four heritage-breed pastured flocks found that pastured eggs had roughly half the cholesterol, 50 percent more vitamin E and three times more beta carotene than factory farm eggs.

As you can see, research supports that farm fresh eggs are nutritionally superior to store bought eggs. However, the easiest way to test differences in farm fresh and store bought eggs is with the naked eye. Next time you are at the farmers’ market, pick up a dozen farm fresh eggs (most likely laid in the past week). Then pick up a generic brand of eggs at the grocery store (most likely have been in transport or on the shelf for 2-3 weeks). Crack open the eggs and take a look for yourself. 

I bet you will find that the farm fresh eggs have a thicker shell and deeper orange color yolk. The yolks of the farm fresh eggs are likely taller and the whites tighter and more translucent than those of the store bought eggs. Store bought eggs tend to be “watery” causing the whites to spread out more quickly. This is a result of water seeping through the shell after it has been laid (letting in antibiotics and bacteria), indicative of a long shelf life. The thick shell of the farm fresh egg is a result of increased calcium content in the hen’s diet and the bright, orange yolks speak well to the healthiness of the hen. An egg too old to eat will float when put in a cup of water – give it a try and see how old the eggs are! 

Lastly, prepare the eggs however you please and give them a taste. I won’t share with you my opinion, but I am sure you know what it is already – nothing less than ‘egg’cellent! 

We'll see you in the coop...

The Skinny on Arugula

With its unique, peppery flavor, arugula is a highly nutritious and extremely versatile salad green. Arugula, also known as rocket, roquette, rugula and rucola, is generally used in salads (often mixed with others greens in a mesclun), but can also be cooked as a vegetable or used raw with pasta and meats. With only 20 calories per three cup serving, arugula is an excellent source of folate and vitamins A, C and K. It is also a good source of calcium, magnesium and manganese. Arugula contains significant quantities of beta-carotene and glucosinolates.

How to Select: Look for bright green crisp leaves. Avoid leaves that are withered or slimy.

How to Store: Unwashed arugula leaves kept in the refrigerator will last up to two days.

Usage Tips: Wash thoroughly before eating or cutting. Remove any wilted leaves.

I saw this recipe on the Food Network and thought it looked delicious. It combines pizza (one of my favorite foods) and salad all in one… who could ask for anything more! You can use a store bought or homemade (I prefer) pizza dough.

Arugula, Ricotta and Mozzarella Pizza

Ingredients:

½ cup ricotta cheese

2 cloves garlic, crushed

1 teaspoon salt

¼ teaspoon freshly ground black pepper

2 cups (8 ounces) shredded mozzarella cheese (smoked mozzarella is delicious)

1 packed cup (1 ounce) arugula

Flour, for dusting

1 (13 to 16-ounce) ball pizza dough (preferably whole wheat)

Extra-virgin olive oil, for drizzling

2 Roma tomatoes, sliced into ¼-inch thick slices

Directions:

1. Preheat oven to 475 degrees F. 

2. In a food processor, blend the ricotta, garlic, salt and pepper until smooth. Add the mozzarella and arugula. Pulse until just combined but still chunky.

3. On a lightly floured work surface, roll out the dough into a 14-inch diameter circle, about ¼ to 1/16-inch thick. Transfer dough to a baking sheet and drizzle with olive oil.

4. Spread the ricotta mixture on the top leaving a 1-inch border. Arrange the tomato slices on top. Drizzle with olive oil and bake until the crust is golden, about 15 to 16 minutes. Remove from oven, cut into wedges and serve.

5. Variation: For a different twist, try grilling the pizza. It adds a smokiness that is scrumptious!

The Skinny on Spinach

Spinach may be one of the healthiest foods on Earth. Popeye might actually have been onto something! At just 20 calories, one and a half cups of raw spinach provides an excellent source of folate, potassium, magnesium, manganese and vitamins A, C and K. The same serving also provides a good source of iron. Spinach is also an excellent source of eye-healthy carotenoids, which have shown to lower the risk of cataract development. Despite the face that spinach is very high in calcium, it also contains high levels of oxalates, which are minerals that interfere with calcium’s bioavailability (i.e. the body’s ability to use calcium). However, studies show that cooking fruits and vegetables can significantly reduce a food’s oxalate content. Other studies show that spinach may help maintain mental sharpness and reduce the risk of cancers of the liver, ovaries, colon and prostate.

How to Select: Look at the spinach to make sure it appears fresh. Do not purchase spinach with a considerable amount of brown-edged leaves or if the spinach appears excessively wet.

How to Store: Spinach should be stored in the refrigerator crisper or drawer. Store leftovers in a perforated bag, tightly closed, in the refrigerator.

Usage Tips: Spinach is ideal for salads and cooking. Try tender leaves in a warm spinach salad by lightly stir frying some of your favorite ingredients first then adding spinach for the last one minute of cooking.

In honor of Dr. Seuss’ Birthday (March 2nd) and St. Patrick’s Day (March 17th), let’s get a little green!

Green Eggs and Ham

Ingredients:

2 tablespoons clarified butter

1/2 cup fresh spinach greens, washed and dried

1/4 cup smoked ham, diced

1/8 cup scallions, chopped

3 eggs, whisked

1 heaping tablespoon Spinach Pesto, recipe follows

Salt and freshly cracked black pepper

Directions:

Heat the butter in a medium skillet over medium-high heat. Add the spinach, ham, and scallions to the skillet, stirring with a wooden spoon to combine. Cook for 2 minutes, and then pour the eggs over the spinach mixture. Allow the eggs to begin to set, and then add pesto, salt, and pepper. Stir together until eggs are cooked evenly. Serve with favorite breakfast accompaniments.

Spinach Pesto

1 1/2 cups packed fresh spinach greens, washed and dried

1/4 cup fresh basil leaves

4 cloves roasted garlic, chopped

1/4 cup grated Parmesan, optional

1 cup extra-virgin olive oil

Add the spinach, basil, garlic, and cheese, if using, to a food processor and begin to pulse on low speed. Slowly add the olive oil while the processor is running. Pulse until the ingredients are blended into a smooth sauce, being careful not to over-mix.

Tip: Pesto can be made ahead of time and stored in the refrigerator for 1 day.

The Skinny on Lettuces

There are a wide variety of lettuces: Butter Lettuce, Green Leaf Lettuce, Red Leaf Lettuce and Romaine. Lettuces are low calorie and an excellent source of vitamin A, vitamin K, folate and antioxidants (beta-carotene, luein and zeaxaanthin).Vitamin A helps to support skin health and immune function, while vitamin K helps keep bones strong. Beta-carotene helps you see in dim light and lutein and zeaxanthin protect the eyes from the sun’s damaging rays. Just 3 cups of shredded lettuce is only 15 calories.

How to Select: Select fresh heads with no wilted leaves.

How to Store: Use lettuce as son as possible after purchasing. It can be stored unwashed up to four days in a perforated plastic bag in the crisper of your refrigerator.

Usage Tips: Wash thoroughly before eating or cutting.

Just-About-Spring Salad

Ingredients:

½ orange, juiced
½ lemon, juiced
½ small red onion, chopped
¼ cup extra virgin olive oil
1/8 teaspoon salt

4 large handfuls of salad greens, washed and dried
2 medium carrots, peeled and shredded
1 cup frozen baby peas, thawed
½ cup walnut halves, toasted

Directions:

1. In a medium bowl, whisk together orange and lemon juice, red onion, olive oil and salt.

2. When you are ready to serve, place the salad greens in a large bowl. Toss gently with a generous splash of dressing. Add the carrots, peas and walnuts. Toss again.

3. Add more dressing if desired.

The Skinny on Radishes

Radishes, with a unique peppery flavor, are a member of the mustard family. Radishes often resemble the flavor and texture of beets and turnips. The shape and skin color of radishes can vary; however, the most commonly available is the round, red-skinned variety. The flesh of all varieties of radishes is typically white. Radishes are extremely low calorie, with seven radishes only 15 calories. They are also an excellent source of vitamin C and have significant quantities of glucosinolates, which help to stimulate the body’s natural detoxification systems.

How to Select: Choose radishes that are firm with bright, crisp green leaves.

How to Store: Remove leaves and store in a perforated plastic bag in the crisper of the refrigerator for up to a month.

Usage Tips: Wash thoroughly before eating or cutting.

Spring Radish Salad

Ingredients:

1 bunch fresh radishes
2-3 carrots
2 bunches arugula
Salt and pepper
2-3 Tablespoons Extra Virgin Olive Oil
2 Tablespoons freshly grated Parmesan cheese
Lemon wedges

Directions:

1. Trim radishes and slice thinly. Peel carrots and cut on the diagonal into very thin slices.

2. Snap off the tough stems from the arugula. Gather arugula into a bunch and cut crosswise into strips.

3. Arrange the arugula on a platter. Scatter sliced radishes and carrots over arugula. Season with salt and pepper, to taste. Drizzle with olive oil to lightly moisten the vegetables. Sprinkle with Parmesan cheese.

4. Serve with lemon wedges to squeeze over the salad.


Don't throw out your radish greens! Believe it or not, those fuzzy leaves can be transformed into a smooth green soup, with a hint of watercress flavor.


Radish Top Soup

Ingredients:
1 Tablespoon canola or olive oil
1 cup chopped onions or leeks
8 cups loosely packed radish leaves
2 cups diced peeled potatoes
6 cups liquid (water, chicken stock)
Salt and freshly ground pepper

Directions:

1. Place oil in a large saucepan, add onions or leeks and cook until golden, approximately 5 minutes.

2. Stir in radish tops, cover pan, and cook over low heat until wilted, 8-10 minutes.

3. Meanwhile, cook potatoes until soft. Combine with radish tops and broth, and cook, covered, for 5 minutes to mingle flavors.

4. Puree finely in a food processor. Season with salt and pepper, to taste.

Note: Don’t have enough radish greens? Add some Swiss chard – it works just as well.