Tuesday, November 17, 2009

Full of Folate

    Can you identify this leafy green? 
     Early November brings us goodies in the box that may all look the same to the average eye.  Some of us are hard pressed to tell chard from kale from spinach from collards.  All the above in the same share- farmers have a deep concern for your colon and a folly for folatio.
     Well, according to John, not all leafy greens look the same. They certainly don't taste the same; but you could probably get away with cooking them in a similar way.  John's favorite is a quick sauté in coconut oil, grated orange zest, & sprinkled with toasted sesame seeds (gomasio if you prefer). Eat everyday for the next 3 months.  When it really starts to get mundane add red chili flakes to spice things up, use creative pet names like: Hot under the Collard.
     To their credit, these leafy ladies all got something you want.  They share an abundance of folate, and folate is all the rave these days.  You can't even get a pap smear at child bearing age without a hasty recommendation to increase intake of folic acid. Maybe I'm naive, maybe its because I'm a part of a CSA with a promise of more leafy greens than I ever imagined, but is it possible to already be getting enough of this vitamin? I  balk at supplements and haven't developed a taste for chalky organ meat. Calf's liver is synonymous with childhood nights alone at the dinner table while everybody else gets to watch the Muppet Show. I'd prefer a season of identifying mystery greens and laboring over different ways to enjoy them than either alternative.  Would it help to think of your box as one giant supplement?
     If you're looking for few good ideas on how to cook your goods, come to the Fall Harvest CSA potluck November 21st at Rio Gozo Farm. John will give a greens tour and demonstrate how to prepare them. 
In the meanwhile, here's a list of fun folate facts:

World's Healthiest Foods ranked as quality sources of:
Foods Rating
Romaine lettuce2 cup15.7151.9838.043.6excellent
Spinach, boiled1 cup41.4262.8065.728.6excellent
Asparagus, boiled1 cup43.2262.8065.727.4excellent
Turnip greens, cooked1 cup28.8170.5042.626.6excellent
Mustard greens, boiled1 cup21.0102.7625.722.0excellent
Calf's liver, braised4 oz-wt187.1860.70215.220.7excellent
Parsley, fresh2 tbs2.711.402.919.0good
Kelp (sea vegetable)0.25 cup8.636.009.018.8very good
Collard greens, boiled1 cup49.4176.7044.216.1excellent
Broccoli, steamed1 cup43.793.9123.59.7excellent
Cauliflower, boiled1 cup28.554.5613.68.6excellent
Beets, Boiled1 cup74.8136.0034.08.2excellent
Celery, raw1 cup19.233.608.47.9very good
Lentils, cooked1 cup229.7357.9889.57.0excellent
Brussel sprouts, boiled1 cup60.893.6023.46.9very good
Pinto beans, cooked1 cup234.3294.1273.55.6very good
Black beans, cooked1 cup227.0255.9464.05.1very good
Garbanzo beans (chickpeas), cooked1 cup269.0282.0870.54.7very good
Kidney beans, cooked1 cup224.8229.3957.34.6very good
Summer squash, cooked, slices1 cup36. good
Cucumbers, slices, with peel1 cup13.513.523.44.5good
Navy beans, cooked1 cup258.4254.6263.74.4very good
Papaya1 each118.6115.5228.94.4very good
Green beans, boiled1 cup43.841.6310.44.3very good
Cabbage, shredded, boiled1 cup33. good
Fennel, raw, sliced1 cup27.023.505.93.9very good
Bell peppers, red, raw, slices1 cup24.820.245.13.7very good
Leeks, boiled0.50 cup16.112.643.23.5good
Green peas, boiled1 cup134.4101.2825.33.4very good
Lima beans, cooked1 cup216.2156.2339.13.3good
Winter squash, baked, cubes1 cup80.057.4014.33.2good
Tomato, ripe1 cup37.827.006.83.2good
Oranges1 each61.639.699.92.9good
Crimini mushrooms, raw5 oz-wt31.219.855.02.9good
Strawberries1 cup43.225.496.42.7good
Flaxseeds2 tbs95.353.8613.52.5good
Split peas, cooked1 cup231.3127.2031.82.5good
Raspberries1 cup60.331.988.02.4good
Eggplant, cooked, cubes1 cup27.714.263.62.3good
Onions, raw1 cup60.830.407.62.3good
Cantaloupe, cubes1 cup56.
Kale, boiled1 cup36.417.294.32.1good
Swiss chard, boiled1 cup35.
Corn, yellow, cooked1 cup177.176.1019.01.9good
Peanuts, raw0.25 cup207.087.5321.91.9good
Grapefruit0.50 each36.915.013.81.8good
Sunflower seeds, raw0.25 cup205.281.8620.51.8good
Avocado, slices1 cup235.190.3722.61.7good
Carrots, raw1 cup52.517.084.31.5good
World's Healthiest
Foods Rating
very goodDV>=50%ORDensity>=3.4ANDDV>=5%

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Support Locally Grown Food

There is plenty of gozo at Rio Gozo Farm. That is JOY in Spanish and joy is one of the most dependable products we have. Gozo is commonly found in gardens and farms. Once you get a little gozo up and going it is very tolerant of most pests, withstands dry periods, and grows with a modicum of fertilizer. After gozo becomes a staple of one's diet, it goes with about anything. Actually folks crave it so much it is a wonder everyone does not have a patch of it growing close at hand. Grab up some gozo and get with the flow.