Cut of the Week: Grass Fed Ground Beef

Every so often we see a huge surge in ground beef sales. Whenever this happens we find someone with a TV and inevitably there has been a ground beef recall. In his brilliant book Fast Food Nation, Eric Schlosser reveals that the typical fast food burger contains ground beef from as many as 100 different cows. Farm Shop ground meat comes from one grass fed animal and we never add back fat from other animals.

Since all of our animals are 100% grass fed the fat content of our meat is lower than the average supermarket ground beef and comes in at around 90% lean which ensures a tender, great tasting burger for your recipes.

Remember, you can always try our ground beef and lamb in the Local Burger at Fido's in Green Hills.

"Plenty - Eating Locally on the 100 Mile Diet"

If you're determined to eat locally, you might enjoy Plenty: Eating Locally on the 100-Mile Diet by Alisa Smith and J.B. Mackinnon. The couple embarked on an experiment to spend a year eating only what they could grow, gather, or purchase from a 100 mile radius around their home in Canada.

I found the memoir interesting and thought-provoking in parts, although at times the authors' tones were a bit strident for my taste and I could have stood less gratuitous profanity. However, if you're attempting to eat locally yourself, especially from an urban environment, this book may be helpful to you.

If you only have time for one local eating memoir, we would more highly recommend Animal, Vegetable, Miracle, but if you're a fan of this genre and have the time, you might also enjoy "Plenty."

Disclosure: This post contains affiliate links.

More CSA Shares Available

If you haven't signed up for a CSA share yet, or if you love your share so much that you'd like another whole or half share, there are more available! As you might know, CSA stands for Community Supported Agriculture, and is a great way to support local farms and enjoy locally grown produce - both family favorites and new things to try.

The following shares are still open at a variety of pickup times and locations:

Mondays (On-Farm & Centerville Delivery) – 6.5 shares (or 13 half shares)
Wednesdays (Riverwalk & Asurion Deliveries) – 9 shares (or 18 half shares)
Saturdays (Franklin Farmers Market & Windy Acres Deliveries) – 9 shares (or 18 half shares)

If you're interested or know someone who might be, let us know and we'll put you in touch with the right people.

If you're participating in a CSA, what has been your favorite vegetable so far?

Beaverdam Creek Farm CSA Comes to Windy Acres Farm Shop

At my advanced age I have finally realized that I can only do so much! Beef, lamb, chicken, dairy, homeschooling, opening and running a farm shop, running a household, gardening, canning, spinning, knitting, etc., etc. It makes me tired just listing it all. Well I have finally drawn the line at trying to grow all of the produce my family consumes. I decided that I will still grow a garden but I want it to be fun and I need to take a bit of pressure off this year. So after searching high and low for a farm we could trust, with the strong values and purist tendencies of all of us at Windy Acres we have turned to our friends, the Lingos at Beaverdam Creek Farm to provide us with the bulk of our vegetables. In the course of our conversations we realized that this would be the perfect situation for many of our customers looking for a CSA for themselves.

What is CSA?

CSA stands for “Community Supported Agriculture”. It’s simply an agreement in which you purchase a ‘share’ in our garden. Your share provides a portion of the farm expenses, including labor and the purchase of seeds and supplies (soil amendments, equipment, etc.). In return, as a “shareholder”, you receive a basket of whatever produce is harvested from our garden each week along with our newsletter updating you about farm happenings and giving you storage hints and recipes for cooking our delicious veggies and herbs. Think of it as owning a garden, but not having to pull the weeds!

General Share Info

CSA Shares will be distributed for approximately 26 weeks May-October. A share is a half-bushel basket containing enough produce for approximately 4 people, depending on your eating and cooking habits. Half shares are also available. Along with your produce, you will receive a weekly newsletter with recipes, farm news and tips on how to use and store your produce. You can pick up your share at our farm after 2:30 pm on your scheduled day. We also deliver to the Franklin Farmer’s Market on Saturdays 8:00am until noon. Other delivery locations may be scheduled as we receive sufficient requests.

Benefits

• You’ll receive a basket of fresh, tasty produce every week of the growing season.
• You will be buying from us, a family that you know and trust.
• Your veggies will be chemical–free and clean; no worries about salmonella-contaminated tomatoes!
• You will have a say in what your farmer grows.
• You will be helping to boost your local economy.
• You will have the fun and anticipation of seeing what new and different treats are in your basket each week.
• You will be motivated to try some new and different meals using your seasonal produce and the recipes we provide.

Risks

• Weather-All farming endeavors are at the mercy of the weather. There might be an early frost that kills the strawberry blossoms, so we have to wait until next year to enjoy them.
• Pests/Disease-There’s always a chance that pests or blight might do damage to a certain crop. What happens then? We just do as our grandparents would have done. For example, if Colorado Potato Beetles destroy our potato harvest, then we eat more sweet potatoes instead! If we lose some summer squash to powdery mildew, then we add more zucchini to the menu!

What We Grow

Early season baskets include spinach, lettuce, radishes, scallions, kale, broccoli, sugar snap peas, bunched beets, salad greens, and more…

Mid season baskets include zucchini, garlic, yellow squash, cucumbers, carrots, sweet onions, beans, corn, potatoes, herbs, flowers and more...

Late season baskets include salad greens, lettuce, tomatoes, sweet potatoes, beets, leeks, peppers, hot peppers, eggplant, broccoli, kale, spinach, pumpkins, turnips and more…

All produce, freshly picked, will be delivered to Windy Acres Farm Shop every Saturday by 3:00pm.

So if you are a customer of Windy Acres Farm Shop and are interested in participating with us in the Beaverdam Creek CSA please contact us as soon as possible to reserve a basket with your family's name on it!

Reduce Breast Cancer Risk With Grass-Fed Meat and Milk

A little over 10 years ago while traveling in Europe I came across a study that found that women who consumed 100% grass fed animal products could lower their chance of developing breast cancer by 74%.

Why do 100% grass fed animal products protect women from breast cancer? Grass fed meat, milk and eggs contain a much higher concentration of Conjugated Linoleic Acid (CLA) than do products from grain fed animals. Studies show that CLA offers many health benefits, including reducing the risk of breast cancer and tumor reduction. You can read more about the benefits of CLA from Eat Wild, The Townsend Letter, and The California Breast Cancer Research Project.

Reading the European study a decade ago changed the way I farmed and made me a purist when it comes to grass versus grain for my animals. For me, this means no grain fed to ruminants at all: not to get them to love me, not to get them to come into the barn or to stand still while milking or any of the other excuses I have heard for feeding grain. None of these reasons seem very important when I weigh them against the faces of friends who suffer with cancer, or women I know who have predispositions toward breast cancer. How can I imagine feeding grain if there is even the slightest possibility that my food could help them to avoid this horrible disease? Even the slightest chance is worth not having a little more milk to sell or an animal that goes to the butcher a few months sooner. The possibility is just too great to cut any corners here.

So please, if you purchase meat or milk from a farmer that you can actually speak with, ask them to stop feeding grain and let them know that you are willing to pay more to help them with the extra expenses. And if you don't buy milk or meat from someone you can persuade to go grass fed - you should.

Michael Pollan's latest book, "Food Rules"

If you have 30 minutes to spare and a passing interest in natural foods you might enjoy Michael Pollan's latest book, Food Rules: An Eater's Manual. This is probably the shortest book you've read since you were a first grader, but it does have interesting ways to remember how to eat in a healthy way. If you need or want to read the research Pollan did to arrive at these rules, you would be better off reading In Defense of Food: An Eater's Manifesto. Although there is quite a bit of overlap between Food Rules and Pollan's previous two books, there is some new food for thought. Some of my favorite rules are:

• Don't eat anything your great-grandmother wouldn't recognize as food.
• If it came from a plant, eat it; if it was made in a plant, don't.
• It's not food if it arrived through the window of your car.
• Don't eat breakfast cereals that change the color of the milk.
• Spend as much time enjoying the meal as it took to prepare it (this would be impossible for me with restless toddlers, as I am a slow cook, but it's a good thought!)
• Don't get your fuel from the same place your car does.

I also thought Pollan did a good job pointing out that an organic diet is not necessarily a healthy diet. Organic corn syrup is still corn syrup, organic sugary cereal is still sugary cereal, and organic processed convenience food is still processed convenience food. Fresh, locally grown organic food with as little processing as possible is the best way to go.

Because this book is short and easy to read, it would be a good one to have on hand for people who are just getting started thinking about a healthier lifestyle or who are wondering why you choose to each meat, milk and produce from a local farm.

Disclosure: This post contains affiliate links.

Local Pecans - Oh Yeah!!

Ever since I read the lovely book, French Women Don't Get Fat by Mereille Guiliano I have been nuts about nuts. The way she described the difference between shelled nuts and their stale, overly salted, roasted impostors set me on the hunt for fresh, and hopefully local, nuts.

Many people think of nuts as being too high in calories to be a health food but the truth is that higher calories also come with higher vital nutrients and as long as you keep them in the shell, you have to work for your food and surely that will work off some of the extra calories.

Pecans are a great source of protein, unsaturated fats and are rich in omega 6 fatty acids. A diet rich in nuts can lower the risk of gallstones in women and the antioxidants and plant sterols in pecans can lower cholesterol by reducing LDL levels. Clinical research has shown that eating a handful of pecans daily can reduce cholesterol levels as much as cholesterol reducing medication and without the nasty side effects. Pecans are a good source of folate vitamin E, potassium, magnesium and zinc, all essential for good health.

Most of what we buy in stores is old and already rancid and this is especially true of anything roasted and salted, which is usually employed to mask rancidity. But a fresh, Tennessee pecan, straight from the shell is another thing altogether.

We purchase our pecans from a local grower in Tuft, Tennessee who tends 13 mature pecan trees. This definitely falls within our "small batch, artisan" criterion and we couldn't be happier to have found Ray and Wynna. We will carry fresh pecans until supplies run out and then wait patiently for next year's harvest.

Fresh nuts should be stored in an airtight container away from the light and according to Mereille "please, never stored in the refrigerator".

Disclaimer: This post contains affiliate links.

Maple Syrup - How It Is Made

Maple Syrup begins as sap in a maple tree. The sap is harvested in the spring when temperatures rise into the 40s during the day and cool off into the 20s at night. It takes a very special place for the conditions to be just right.

The sugaring season, as it is called, can begin as early as late January in Southern Kentucky and ends in late March. The season usually lasts about a month whenever it begins, but it can be extended if the weather is right.

Trees are tapped using a drill to make a small hole. A spile is inserted into the hole and the sap drips out if conditions are right. The sap either drips into a bucket or flows down a special tube to a holding tank. Drop after drop collect until there are gallons upon gallons of sap. Many gallons of sap are needed to make just one gallon of maple syrup. It can range from 35-50 gallons of sap, depending on how much maple sugar there is in the sap. All maple syrup has the same amount of maple sugar, but the maple flavor can be different as we shall learn.

The sap is collected into a large holding tank and from there is fed into the sugar house (the place where the magic happens!). In the sugar house, it is systematically poured into an evaporator (pictured here). Maple sugar evaporators are specially designed to 'boil off' hundreds of gallons of water very quickly and so the sap is concentrated into maple syrup. This is called 'boiling down'.

The evaporator works by first 'pre-heating' the sap so that it is almost boiling. This is done by making use of the steam that is already coming off of the evaporator. A series of pipes works the cold sap through the hot steam under the hood at the rear of the evaporator. The rear portion of the evaporator is where most of the serious boiling takes place. There are groves in the pan that drop down into the heat source below (fire, oil or otherwise). These give the pan more surface area and so the boiling is more fierce.

As the water is boiled off and the sugar becomes more concentrated, the sap moves toward the front of the pan. There, the sap becomes syrup and is 'drawn off' into a pail or some other container before it is filtered. The syrup at this point contains nitre or sugar sand. This needs to be removed from the syrup or it will have an off taste.

Once filtered, the syrup is put in bottles or containers and sealed until someone opens it up to enjoy a sweet treat!

In early January we will start to watch the weather and take a trip out to the farm for anyone interested in seeing full process. We have just received another, and probably our last, shipment of maple syrup until the new syrup is harvested. We have both Grades A and B in stock in quarts and half gallons.  Buying local maple syrup is an excellent way to add a whole food to your diet and also support local farming.  Eat Local!

Maple Syrup

There are times when I get so disappointed in the success of media hype and food masquerading that I could just... scream. Not much is sadder that the marketing campaign against maple syrup and how we have been duped into believing that the imitation is better than the real thing. I have had several women give me recipes for "maple syrup" consisting of corn syrup, sugar, imitation maple flavoring (ouch!) and water. When I tell them that this is not real maple syrup, that real maple syrup is a whole food and does not need a recipe, they seem surprised. We seem to have "cut off our heads to save our pocketbooks"!

I am always amazed at the wording used to describe the imitation syrup and how it is touted as being healthier with less calories than the real thing and, surprise, surprise, it actually tastes better.

Here are the ingredients to Aunt Jemima's Original syrup; CORN SYRUP, HIGH FRUCTOSE CORN SYRUP, WATER, CELLULOSE GUM, CARAMEL COLOR, SALT, SODIUM BENZOATE AND SORBIC ACID (PRESERVATIVES), ARTIFICIAL AND NATURAL FLAVORS, SODIUM HEXAMETAPHOSPHATE.

Here are the ingredients in real whole food maple syrup; MAPLE SAP

I am trying to count how many of Michael Pollan's rules for eating that this "food product" breaks.

1. Don't eat anything with more than 5 ingredients

2. Don't eat anything with ingredients you cannot pronounce (even my spell checker didn't recognize 3 of the ingredients) or don't know

3. Don't eat anything your grandmother would not recognize (come on, no real maple syrup oozes like that)

4. Don't eat anything that contains high fructose corn syrup.

5. Don't eat anything that won't rot.

It so saddens me to hear mothers tell me that their children will not eat real maple syrup. Many mothers resort to emptying the Mrs. Butterworth's container and filling it with real maple syrup because their children will rebel other wise. I have a customer who's children will tell me that they hate maple syrup when they have, unknowingly been eating only real maple syrup for years.

What are we doing to this younger generation when they refuse to eat the real thing because we have trained their palates to prefer what is sweeter and gummier? There are groups on the Internet that suggest that the public does not want real maple syrup and that taste tests show that people prefer imitation over the real thing. The general comment is not how good the imitation version is but that it is what they grew up with and it gives them a "comfort feeling".

Over the next few days I will post information on REAL maple syrup so that you will know the real skinny on why maple syrup is such a healthy product and how to use it in your kitchen. We will examine the different grade, cooking tips and recipes.

So I'll close this post with a rule of my own,

7. Don't eat anything that tastes disgusting, even it you grew up with it.

We have several great maple syrup producers in the Southern Kentucky region and we are trying to support them and keep them in business. Otherwise....it Mrs. Butterworths for us all!!!  Eat Local!

Book Review: Animal, Vegetable, Miracle

Animal, Vegetable, Miracle: A Year of Food Life is Barbara Kingsolver's memoir of the first year her family experimented with eating ONLY locally-grown foods. In order to abide by their agreed-upon rules, she and her family began growing more of their own food on their land in Virginia, and became much more connected to the sustainable farming and animal husbandry of their region. The family learned to eat food in season and grew more adept at preserving food for use during the winter. Each section of the book describes one season, how the family procured food, ate, and preserved in that season, and includes recipes they liked for seasonal foods. Interspersed in the narrative are Kingsolver's thoughts on the importance of local sustainable farming and the health benefits of eating locally-grown foods, as well as sidebar articles giving the perspectives of her husband and daughter on the year-long experiment.

In addition to being a memoir, Animal, Vegetable, Miracle also contains a wealth of interesting and useful facts and tips for organic gardening and notes about the history and importance of different foods. Although Kingsolver espouses some political opinions and conclusions that might not be in line with those of all readers, for the most part the book was useful and inspiring.

Disclosure: This post contains affiliate links.

Book Review: The Omnivore's Dilemma

The Omnivore's Dilemma: A Natural History of Four Meals is a fascinating book about the origins, science, marketing and nutrition of the food we eat. The author, an investigative journalist, followed four different types of meals down to their smallest component parts in our food system to find out the truth about what's in our supermarkets, on our tables, and in our backyards.  His conclusions advocate for sustainable farming, natural living, and the Eat Local movement.

First, he discusses the economics, government policies, and marketing that drive the conventional food system as well as an analysis of the content of that food, it's actual price, and the science that enables us to make about 90% of our diets out of corn. While readers with some interest in natural living will likely be familiar with a lot of the material in this section, you will probably still find it eye-opening.

Next, the narrative turns to conventional organic foods (such as you find at the grocery store, or the health food store) and if you're really getting what you think you are (you probably aren't). Many consumers misunderstand the compromises that conventional organic foods incorporate because of governmental regulations and the economic bottom line. This section of the book is particularly illuminating.

Third, the book covers the Eat Local movement and sustainable farming along the original organic model. This section expands on the nutritional and long-term benefits of natural living and eating a whole food diet, but also digresses to an examination of the animal rights movement.

Finally, Pollan hunted and gathered a meal from around his home in northern California and from his experience readers will learn about the ins and outs of foraging for mushrooms, hunting wild boar, and an ill-fated attempt to collect salt from the San Francisco Bay.  It's always interesting to read about other people's experiments in natural living!

The book is witty, highly engaging, and written in a conversational tone that is informative but never boring or too preachy. Whatever your current level of understanding and conviction about sustainable farming, natural living, whole food, or the Eat Local movement might be, The Omnivore's Dilemma: A Natural History of Four Meals is a worthwhile read.

Disclosure: This post contains affiliate links.

Grass Fed Beef: Finally the steers are ready!

Finally, after a long wet spring, our grass fed steers are ready for the butcher. Our first steer of the season went to the butcher this morning and will be ready for us to pick up in 15 days. We also took in 4 lambs so all cuts will be available for grass fed lamb also.

Some new cuts for The Farm Shop will be the Flat Iron, flank, skirt, shanks, Eye of round roasts, kabobs and NY strip steak. All the grass fed meats will be in the store the second week of May and we will also be at Franklin Farmer's Market May 9th.  As a reminder, all of our meat is grass fed and humanely raised.  You can buy grass fed beef and grass fed lamb from us with confidence.  Enjoy the marvelous taste of fresh, locally raised grass fed beef and support sustainable farming in your community!  Eat local!

Just to get your appetites whetted, here is the first recipe I will make once the grass fed beef is in.  Organic cooking with grass fed beef is a little different than cooking with conventional meats, so keep a close eye on the dish as you go until you get used to how lean it is.

Organic Cooking: Grass Fed Beef
ARRACHERA CON AJO Y LIMON A LA PARRILLA (Grilled Garlic-Marinated Skirt Steak with Lime )

This meal can be prepared in 45 minutes or less, but requires additional unattended time.

3 pounds grass fed skirt steak (about 3 long steaks)
3 tablespoons finely chopped garlic
3 tablespoons olive oil
coarse salt to taste
3 tablespoons fresh lime juice, or to taste
Accompaniments: Guacamole, salsa, sour cream

If necessary, trim steaks, leaving some fat. In a shallow dish rub steaks with garlic and oil. Marinate steaks, covered and chilled, at least 30 minutes and up to 1 day.
Prepare grill.
Season steaks generously with coarse salt and grill on a rack set 5 to 6 inches over glowing coals 2 to 3 minutes on each side for medium-rare. (Alternatively, steaks may be broiled on rack of a broiler pan under a preheated broiler 3 inches from heat about 4 minutes on each side.) Transfer steaks to a cutting board and drizzle with lime juice. Let steaks stand, uncovered, 5 to 10 minutes and with a sharp knife cut diagonally across grain into thin slices.
Serve steak with accompaniments.
24 tacos - Ole!

Living by the seasons

"I have the best job in the world" he crooned in his deep Columbian voice, "because I am lucky enough to live and work according to the seasons". Even through the interpreter I could feel the passion in his voice. It gave me goosebumps then and still does when I think of his powerful speech at Terra Madre in Torino, Italy urging us to embrace simple living and take pride in our labors as farmers.

Today I thought of that wise Columbian farmer as I picked the first spear of asparagus and ate it straight from the garden in all its glory.  Have you ever enjoyed locally grown, organic asparagus in season?  It is crisp, tender and heavenly.  Fresh asparagus, straight out of the garden, is one of those vegetables that has utterly and completely spoiled me and has made it impossible to purchase a single stalk out of season.

Anticipation is such a reward of this life and our “get it now and get it whenever you want it” society has stolen the joy of anticipation. I hope you relish in the season of asparagus and learn to treat yourself to the anticipation of season to come.  Seasonal eating is a marvelous part of simple living, and a delicious way to support sustainable farming!  Eat local and eat in season!

Organic Cooking: Asparagus Basics

Steam or boil fresh spears vertically in an asparagus steamer or horizontally in a large fry pan (not a crowded saucepan) and serve hot, topped with melted butter and a squeeze of lemon juice, or cold, dressed with vinaigrette.

Asparagus is heavenly when coated with olive oil and roasted in the oven or grilled. Slender spears are good sautéed in a bit of olive oil or butter and tossed with pasta; stockier spears are great additions to soups and stews.

Look for firm stalks and tight, dry and often purple-tinged tips, avoiding those that are moist looking. The cut end should look freshly cut and not too dried out. If there is slight spreading at the top, the spears are still good. The length of the stalk should be all or mostly green. The white at the bottom should be discarded before cooking.

Cook asparagus as soon as possible after purchase. If you must store it, cut off an inch or so of the stalk at the base, set the bunch in a shallow pan of water and refrigerate for up to 4 days.

Roasted Asparagus with Lemon

Ingredients:
2 lb. asparagus
1/4 cup extra-virgin olive oil
2 garlic cloves, minced
Zest of 1 lemon
Celtic Sea Salt and freshly ground pepper, to taste
1 organic lemon, cut into 8 wedges
Directions:
Position a rack in the upper third of an oven and preheat to 450°F.

Snap off the tough stem ends from the asparagus spears and discard. Arrange the spears on a baking sheet.

In a small bowl, whisk together the olive oil, garlic and lemon zest. Brush the asparagus evenly with the oil, turning the spears to coat well, and season generously with salt and pepper. Arrange the lemon wedges around the asparagus.

Bake until the asparagus is tender and just turning golden, 6 to 8 minutes. Transfer the asparagus to a warmed serving platter and drizzle with the pan juices. Serves 8.

Recipe via Williams-Sonoma Kitchen.

Inviting the FDA for dinner impacts sustainable farming

Someone once said that the FDA is the uninvited guest at our dinner table. If Representative Rosa DeLauro (D-CT) has her way they will be there for breakfast, lunch, dinner and every in-between snack.  The impact on sustainable farming and the Eat Local movement will be substantial.

On February 4Th, 2009 Representative DeLauro, whose husband counts Monsanto as a client, introduced bill HR875 into the House and it seems to be a popular bill among Democrats. While the proposed legislation tries to address the many problems of the industrial food system, the impact on small farms if the bill becomes law would be substantial and definitely not for the better. HR 875, the Food Safety and Modernization Administration (FSA) is a major threat to sustainable farming and the Eat Local food movement.

Under HR 875 the FSA, the new Federal Safety Administration, is charged to regulate food safety and labeling [Section 2(1)(A)] and to “lead an integrated, system-wide approach to food safety and to make more effective and efficient use of resources to prevent food borne illness.”

What is scary to me in the above quote is how the Center for Disease Control (CDC) manipulates the figures of food borne illness to instill fear in the public. At a recent conference we were show a slide stating the statistics for food borne illnesses in 2009. They were staggering to say the least. However, the next slide showed how the CDC comes up with these numbers, and here is the disconcerting part of this strange equation. The slide showed a pyramid cut into seven horizontal sections. The smallest section, the very corner of the pyramid, was the actual cases of food borne illness with the other six sections labeled to show how and why they increased the number. Valid guesses included those who did not seek care, people who just got sick and did not know that they were infected and the exposure of the general public. When I asked the instructor about this seemingly crazy guessing game and its role in spreading fear in the general public he responded "it's the best system we have and I think they do a very good job".

So, if the CDC is making up numbers or even if their computers are making up numbers to make us fear our food we had better be ready for a good fight where this bill is concerned. You can be sure that these CDC figures will be thrown around with abandon and no one will have a chart showing the elaborate guessing game that produced those numbers.  As consumers who care about sustainable farming and the Eat Local movement, we have to stay active to protect our access to whole foods.

To read more please visit http://www.govtrack.us/congress/billtext.xpd?bill=h111-875 and http://www.ftcldf.org/news/news-02mar2009.htm.