Author: Aahnix Bathurst
**Okra: Delicious chopped and fried or added to soup for thickening.
**Lambsquarters: are still coming strong.
**Green Bell Pepper: (Wiki-Fact: While the bell pepper is a member of the Capsicum genus, it is the only Capsicum apart from Capsicum rhomboideum that does not produce capsaicin,[1] a lipophilic chemical that can cause a strong burning sensation when it comes in contact with mucous membranes. The lack of capsaicin in bell peppers is due to a recessive form of a gene that eliminates capsaicin and, consequently, the “hot” taste usually associated with the rest of the Capsicumgenus.)
**Okra: Delicious chopped and fried or added to soup for thickening.
**Lambsquarters: are still coming strong.
**Green Bell Pepper: (Wiki-Fact: While the bell pepper is a member of the Capsicum genus, it is the only Capsicum apart from Capsicum rhomboideum that does not produce capsaicin,[1] a lipophilic chemical that can cause a strong burning sensation when it comes in contact with mucous membranes. The lack of capsaicin in bell peppers is due to a recessive form of a gene that eliminates capsaicin and, consequently, the “hot” taste usually associated with the rest of the Capsicumgenus.)
FOOD
|
SERVING SIZE
|
IRON PER SERVING
|
Lettuce
|
1 cup loose
|
.6mg
|
Swiss Chard
|
1 cup
|
3.2 mg
|
Kale
|
1 cup cooked
|
1.8 mg
|
Broccoli, raw
|
½ cup
|
1.7 mg
|
Beet greens
|
½ cup
|
1.4 mg
|
Lambs quarters
|
½ cup
|
1.2 mg
|
**Wild and domestic grape leaves: Very high vitamin C.
Wild Crafted Elder Flowers: yes, it’s still in season. A new recipe is included this week.
**Wild and domestic grape leaves: (Wikifact: A jar of commercial grape leaves typically contains grape leaves, water, salt, citric acid, sodium benzoate, potassium sorbate, and sodium bisulfate (for preservatives). Enjoy the stuffed grape leave recipe enclosed.
Wild Crafted Elder flowers: add these to baked goods or enjoy the attached easy recipe for an elder flower drink. (Wikifact: The flowers of Sambucus nigra are used to produce elderflower cordial. The French, Austrians and Central Europeans produce elderflower syrup, commonly made from an extract of elderflower blossoms, which is added to pancake (Palatschinken) mixes instead of blueberries. People throughout much of Central, Eastern, and Southeastern Europe use a similar method to make a syrup which is diluted with water and used as a drink. Based on this syrup, Fanta markets a soft drink variety called “Shokata” which is sold in 15 countries worldwide. In the United States, this French elderflower syrup is used to make elderflower marshmallows. St-Germain, a French liqueur, is made from elderflowers. Wines, cordials and marmalade have been produced from the berries or flowers. In Italy (especially in Piedmont) and Germany the umbels of the elderberry are batter coated, fried and then served as a dessert or a sweet lunch with a sugar and cinnamon topping. Elderberries are a key ingredient in “purple juice”)
**Dinosaur Kale: Cook with kale or by itself above. (wikifact: see above and, in East Africa, it is an essential ingredient in making a stew for ugali, which is almost always eaten with kale. Kale is also eaten throughout southeastern Africa, where it is typically boiled with coconut milk and ground peanuts and is served with rice or boiled cornmeal.)
**The Global Mixed Greens Saute: Swiss Chard, Chinese Tatsoi, Taiwan sweet mild mustard, Typhon Holland Greens.
* Cherry Belle Radish: Enjoy with your salad. (Wikifact: Radishes are rich in ascorbic acid, folic acid, and potassium. They are a good source of vitamin B6, riboflavin, magnesium, copper, and calcium. One cup of sliced red radish bulbs provides approximately 20 calories, largely from carbohydrates).
** Black Radish: (Wikifact: Citizens of Oaxaca, Mexico, celebrate the radish in a festival called Noche de los Rábanos (Night of the Radishes) on December 23 as a part of Christmas La Navidad celebrations. Locals carve religious and popular figures out of radishes and display them in the town square)
**Dinosaur Kale: Still small, cook with kale or by itself. (wikifact: see above and, in East Africa, it is an essential ingredient in making a stew for ugali, which is almost always eaten with kale. Kale is also eaten throughout southeastern Africa, where it is typically boiled with coconut milk and ground peanuts and is served with rice or boiled cornmeal.)