Putting a Spin on Spinach

 by Kristine Paulus

Loved by some, loathed by others, spinach is a leafy green known for its high iron content and magical ability to give superhuman strength to cartoon characters when drunk from a can. People who eat a plant-based diet sometimes develop anemia, or iron deficiency. Eating lots of spinach has long been equated as a miracle cure-all for this ailment. 

Raw spinach has traditionally been my number one choice for salad greens. Its mild taste makes it a versatile staple that goes great with tomatoes, beets, onions, apples, figs, strawberries, dried cranberries, walnuts and more. I eat so much spinach salad that I assumed I was the healthiest human on earth so I was shocked to learn that it’s not the iron powerhouse I’d always been told it was. That undeserved reputation may or may not be due to a 19th century typo. 

Not only is spinach less high in iron that popularly claimed, it actually might inhibit iron absorption because it is high in oxalate. Have we been duped? Although cooked spinach is higher in iron than uncooked, it generally has less iron than some other leafy vegetables. However, what it lacks in iron, spinach makes up for in other nutrients such as folate, vitamin C, niacin, riboflavin and potassium. So while I won’t be relying on it as a vegetarian’s iron supplement, I will still enjoy it in my salads, paired with any number of other CSA goodies. 

All Things Carrot

 Hello CSA,

As we turn into the fall season, it is time to pull off the shorts and pull on some fleece.  I love the carrots that come in the CSA boxes, which can be used in many ways. 

Here is a vegan recipe for carrot bread I like to make: 

For shortening I use coconut oil

This carrot bread includes cinnamon, nutmeg, pecans, and raisins, along with other ingredients and spices.

Cook Time: 1 hour

Ingredients:

1/4 cup shortening

1 cup brown sugar, packed

1 cup water

1 cup raisins

1/2 teaspoon salt

1 teaspoon cinnamon

1/2 teaspoon ground cloves

1/4 teaspoon ground nutmeg

2 cups flour, sifted before measuring

1 teaspoon baking soda

2 teaspoons baking powder

3/4 cup chopped pecans or walnuts

1/2 teaspoon vanilla extract

1 cup grated raw carrots

Preparation:

In a saucepan, combine shortening, sugar, water, raisins, salt, and spices. Bring to a boil and boil for 3 minutes; remove from heat and let cool. Sift together the flour, baking powder, and soda. Add sifted ingredients to shortening mixture. Add chopped nuts, vanilla, and grated carrots; mix well. Turn batter into a greased 9x5x3-inch loaf pan and bake at 375° for 50 to 60 minutes, or until a wooden pick or cake tester inserted in center comes out clean. 

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I also like to make carrot soup with a kick of ginger.  I start off sauteeing green onions, garlic, celery in olive oil in a stockpot. Then, take peeled carrots, ginger, add yellow bellow peppers, and add to the pot with about 2 cups of cold water. I let all the veggies boil and create a veggie stock. Lastly, once all the veggies are soft, I puree in a blender and let simmer. I add salt, pepper, nutmeg, cinnamon for flavor.  Another way is to roast everything on a shallow baking sheet with a light coating of olive oil, salt, and pepper. Once the veggies are golden and soft transfer to a soup pot with cold water and letter simmer until it is time to puree. Both ways are tasty and delicious!

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Another way I start my mornings is with a smoothie full of fruits, using this recipe below you can also add carrots in your blender. 

I will be trying this soon myself, but if any of you do let me know what combinations you all make as well. 

https://www.liveeatlearn.com/tropical-carrot-juice/

Enjoy sunny weather while it is still warm (ish)!

Cheers,

Afua

ROMANO BEANS WITH A THAI TWIST

By Kathi Carter Rodriguez

My creative juices were astir as I opened this week’s veggie box.  Ah! Romano beans again. Not too long ago, I had never heard of them. Now, I totally dig them and can whip them into a quick side dish in 5 minutes flat.  

[Psst! If anyone wants to put a timer to this recipe---have at it]. 

Here we go:  While waiting for a cup of water to boil in a steamer pot*, I rinse and cut both ends of the beans.  When the water starts to boil, I place the beans in the steamer insert and cover the pot. I like my beans cooked al dente, so steaming them for 2 minutes is suffice for me. I pour the beans into a large mixing bowl and combine with coconut amino acids, rice vinegar, oil and a smidgen of honey.  Voila! 

INGREDIENTS**

• Romano beans

• Coconut amino acids (a Trader Joe’s gem)

• Rice vinegar

• Oil (coconut, avocado or olive)

• Raw honey (a smidgen)

 Optional Enhancers: 

• Dukkah (a Middle Eastern nut & spice blend; on occasion you can find it at Trader Joe’s)

• Home roasted walnuts 

* To quicken the boiling process, cover the pot with a lid.  

** This is a no-measure recipe. So add the seasonings in small amounts and use your taste buds to gauge the suitable amounts. 

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