11/15/23 Newsletter: Nutrient Density
One of the things that makes this farm special is that we have proven high nutrient density in our crops.
Last month we had a few members out for a farm tour and got to talking about nutrient density and they asked me to please share more to members. In 2022 we shared a lot as we were featured in a National Geographic article (link to UK article as US article has pay walls), a journal article (we are “the California farm”, and the book "What Your Food Ate" based on research discussed below.
In 2018, we were approached by David Montgomery and Anne Bikle, a geologist and botanist team from the University of Washington. They have written “Dirt, The Erosion of Civilizations,” “The Hidden Half of Nature,” and “Growing a Revolution: Bringing our Soil Back to Health”, plus more. While their earlier books focused on how we humans have degraded our vital topsoil over the millennia, and especially this past century through mechanized plowing and tillage, their more recent book “Growing a Revolution” left them wondering about the next logical step in their quest for a… well… revolution in soil management: Does healthier soil translate to healthier food grown in that soil?
They invited us to be a part of their research, along with the assistance of the pre-eminent soil biologist previously from the USDA, Ray Archuleta. In the summer of 2019, David, Anne, and Ray all visited Singing Frogs Farm during the peak of summer heat and dryness. While we were embarrassed at the condition of our soil and fields (as we are most peak dry seasons), the three of them were very excited. We performed a series of soil tests and sampling at our farm as well as at another organic tillage-based vegetable farm in Sonoma County as a control.
You can read much more on our website as we have a full page dedicated to this under Farming Practices and Nutrient Density.
For this newsletter I’ll cut to the chase. Not only did our soil have 400% more Carbon, water infiltration 7 times faster, but 300% more biology. Now we know how important biology is in our own body, we know that tillage destroys biology and the ecosystems in which that biology thrives. The result, then was not shocking.
We and the other farm grew green cabbage out of the same seed packet (the same cabbage from last week’s box) harvested the middle of November (right now!) and it had 41% more Vitamin K, 70% more Vitamin E, 31% more Vitamin B1, 60% more vitamin B3, 23% more vitamin B5, 41% more calcium, and third less of the sodium, but the biggest difference was more than twice the phenolics and phytosterols, 48% more Carotenoids…. the building blocks of a healthy functioning immune system!
Now the control are good organic growers locally. The researchers also wanted a couple other crops to compare with a USDA study from a few years back, the used cabbage, spinach and carrots. The nutrient densities of our vegetables were between 100% and 400% greater than those of the conventional vegetables in the USDA study.
Chicken Tragedy
Although we haven’t raised Chickens commercially in over a decade, we have always maintained a small flock for us on the farm as well as to destroy pernicious weeds. Often we know CSA members who pick up here like to give little morsels from their boxes to the Girls.
Monday morning, Elizabeth went to open and feed them and found all 19 of our girls slaughtered. Either a weasel or raccoon got into the coop earlier in the morning and had breakfast of 1/2 a chicken but killed the entire coop worth. We’ve not had such an issue since 2010 and it was a somber day. So if you visit the farm, expect a closed and cleaned out chicken run. We’re planning to get a new flock in the spring. These girls were amazing, they were 5 years old almost exactly and were still laying pretty well.
Produce Notes & Recipes
This Week’s Box
Napa Cabbage
Rainbow Chard
Pea Shoots
Broccoli (SR) OR Cauliflower (WC)
Red Kuri Winter Squash
Patterson Yellow Onion (Longer Table)
Culinary Sage
Family Boxes: Brussels sprouts & Bartlett Pears
This week we have two items from other farmers… First off those of you in Santa Rosa are getting Delicata Winter Squash from Summerfield Waldorf School, this is completing a rotation from two weeks ago. Please see our 10/25 newsletter for write up and a recipe.
We also have the first of our potatoes… Butterball Potatoes from Front Porch Farm! We’ve loved supporting Front Porch since they’ve started up just outside of Healdsburg and hope to also have some of their amazing Polenta in our Add-On Store later on this season. You’ll also find these potatoes as well as storage onions and garlic that we’ll both be using in CSA and our Add-On Store. Note, we never have items from other farms at farmers’ markets… just you
Butterball Potatoes are an heirloom golden Russett-type potato. Butterball Potatoes are somewhat flakey and we love them for their sweet taste and versatility. They are lovely boiled with butter or baked but also hold their shape in soups and stews. Everyone has 1.5 pounds of them. They have been a favorite for CSA members but honestly are the most expensive potatoes for us to buy in so we only have a limited amount. They also store less well than other varieties so you’re getting them first!
Kale and Olive Oil Mashed Potato Recipe (101cookbooks.com)
For this recipe, chop the kale quite finely otherwise it gets floppy, Also stirring the kale in too much it can lend a slight green cast to your potatoes, so just barely stir it in right before serving. Also, on the potato front - feel free to use unpeeled potatoes if you like something a bit more rustic (and nutritious). I picked up some yellow-fleshed German Butterball potatoes at the market last week and they added the visual illusion that the mashed potatoes were packed with butter. Didn't miss the real thing a bit.
1.5 pounds potatoes, peeled and cut into large chunks
sea salt
3 Tbs extra virgin olive oil
3 cloves garlic, minced
1 bunch kale, stems stripped, leaves chopped
1/2 c warm milk or cream
freshly ground black pepper
3 scallions, white and tender green parts, chopped
1/4 c freshly grated Parmesan, for garnish (opt)
fried shallots, for garnish (optional)
Yes, we do have the very last of the Tomatoes for you today. They are not the sexiest… but just keep them on your counter as they ripen and they’ll be great added to something.
We have some lovely Green Cabbage for you today.
Skillet Potato and Cabbage Pancakes (Farmer John’s Cookbook)
1 c shredded cabbage
2½ c grated potatoes, any kind
¼ c diced scallions
1 clove garlic
1 egg, beaten
1½ tsp salt
½ tsp freshly ground black pepper
¼ c butter
2 Tbs oil
sour cream or apple sauce (optional)
Place cabbage in steamer basket and set over 1½ inches boiling water.
Place grated potatoes in a clean dish towel. Gather up the edges, twist the towel tight, and hold the bundle over the sink. Squeeze out as much moisture as you can. (While this step helps you get nicely browned and crisp pancakes, it is not absolutely necessary).
Combine the potatoes, cabbage, scallions, garlic, egg, salt, and pepper in a bowl. Mix well and then use your hands to form thin, loose patties of the size you prefer.
Combine the butter and oil in a large skillet over med-high heat; heat until butter melts. Add as many patties as will fit in your skillet without overcrowding; press down on them firmly with the back of a spatula. Cook until the pancakes are brown to your liking, 7-10 min. Flip the pancakes, press down firmly and cook until bottoms are brown, 7-10 min.
Top with sour cream or apple sauce if desired. Serve hot.
We have just a few Apples going out today. They are a mix from about four different trees but all crisp and good for fresh eating or they would be great in a salad with the Green Cabbage.
Family Boxes have Green Peppers. After putting our driveway gate in the pepper plants finally bounced back but there was not enough Summer to get them ripened. Peppers develop green and the turn red/orange as they sweeten. We harvested these as we were clearing the plants after they were frost tinged last week. We also have an early Spinach, we hope to have enough to do a rotation sometime soon but for now we have enough for Family Boxes.