Garden Bites: Family-Oriented Cooking Classes

Produce with a Purpose is more than just a Food Box

program. It is a local foods promotion project with three main

goals. The first two goals go hand-in-hand: increase the sales

of local foods for producers and increase the consumption of

local foods in the community. The third goal is to provide

educational opportunities to producers and consumers to

share knowledge about the local food system and how to

access local foods.

The Wapello County ISU Extension and Outreach team has

created several different programs to achieve these goals,

one of which is the Food Box program that you know and love.

Today, we want to introduce you to another one of the

programs, Garden Bites, that focuses more on the educational

component.

Garden Bites is a family-oriented, garden-to-

table cooking night where we play games, do activities,

cook together, and share a meal. The classes are

designed for families with kids in elementary school,

but all ages are welcome. We’ll have fun while learning new

kitchen skills and trying new recipes. The classes are open to the

public and held at Liberty Elementary school. All classes are

Monday evenings from 6pm to 8:30pm. Each class is different

so sign up for them all. The best part - they’re FREE!

While there is no cost to you, registration is required. Contact

Jen Lamos at the Extension office to sign up, (641) 682-5491

or jenlamos@iastate.edu. More dates may be released later

in the season. Like our Facebook page to get the latest

updates.

Food Box 2018 Newsletter Issue 3

Visit the ISU Extension and

Outreach of Wapello County’s

website

www.extension.iastate.edu/wapello

and Facebook page

www.facebook.com/IowaStateUniversity

ExtensionOutreachWapelloCounty

for more happenings! We have

events going on all summer for all

age groups.

Radish Microgreens Tenco Industries, Ottumwa These miniature greens are absolutely packed with nutrients, up to 40 times the amount

of their mature plant. They can also pack an astonishing amount of flavor too. No

prep work needed. Store in sealed plastic container in fridge for up to one week.

Use as directed in recipes or use as a garnish on almost any meal. Eat raw for

the best flavor and added crunch. Great to add to salads, sandwiches, or

burgers. Micros are not best stored long-term, frozen, canned or cooked with

heat. You’ll get the most flavor and nutrients by eating them raw!

Wash. Prep. Eat. Store. Preserve.

Beets Ukrainian Garden in America, Eddyville Beets are a misunderstood and frequently disliked vegetable that can actually be a

bright, tasty addition to many dishes. They can be eaten raw, boiled, pickled, roasted,

or blended in a smoothie. You can make relishes, dips, soups, salads, slaws, and even

bake with them! The greens are edible too. Try sautéing them in olive oil with some

fresh garlic and serve as side dish. Store in the vegetable crisper drawer in your fridge

up to 1 week. Remove the tops to extend the storage life. For long term storage, they

can be pickled, or made into relish for canning.

Beans Rolling Prairie Acres, Sigourney Green beans, also known as string beans or snap beans, can be eaten whole without

de-stringing or seeding. Store unwashed beans in the crisper drawer or plastic bag in

the fridge for up to 1 week. When ready to use, wash under cool running water. Trim off

and discard only the stem ends or any damaged sections. For long term storage, prep

and blanch or steam the beans for 2-3 minutes, allow them to cool, and then store in a

plastic bag in the freezer for up to 6 months. You can also preserve them with a food-

safe method of pressure canning.

New Potatoes Ukrainian Garden in America, Eddyville New potatoes are freshly dug and uncured, giving them a higher moisture content and a

sweeter taste. They have thin skins and will only last for 3-5 days at room temperature.

You can store them in a refrigerator for twice as long, but this will make them sweeter.

When ready to use, wash potatoes in cool water to remove dirt. Trim any sprouts and

cut out any green areas. Peel, if desired. It is not recommended to eat raw potatoes.

New potatoes are especially tasty when boiled, mashed, or roasted, instead of fried.

Not recommended for longer term storage.

Swiss Chard Blue Point Produce, Richland Swiss chard is a delicate, savory green that can have various colored stems, from red

to yellow to white. Do not wash before storage. Pat leaves dry and store immediately in

the refrigerator. To use, wash leaves under running water to rinse off dirt. Chard can be

eaten raw. Chop it up and toss it in a salad. Use whole leaves in a sandwich or wrap.

Bake into quiches or omelets. Throw stems and leaves into a green smoothie. It is also

great when sautéed in a little but of oil with garlic or other herbs. Tear leaves away from

stems and cook stems for an additional five minutes since they are more tough.

Country Roads Produce, Moravia Tomatoes They have arrived! One of the longest-awaited foods of summer. Leave under ripe

tomatoes in a warm spot for a few days to ripen, not in the refrigerator. They’ll maintain

the best flavor and texture if stored at room temp. Ripe tomatoes maintain their quality

when stored upside-down on the counter, out of the sun, for 2-3 days. Once fully ripe or

cut, store in the fridge up to 3 days. Avoid freezing as it ruins the texture. Instead,

preserve by canning whole, or in salsas or sauces. It may be tempting to cook with

these, but never underestimate the flavor of a raw, fresh, local tomato!

Rolling Acres Prairie, Sigourney Basil Once dried, a high-moisture herb like basil will lose most of its flavor. This fresh basil

will be a pleasant surprise to those who have only cooked with the dried version. Store

basil in a container with the stems in water. Place a plastic bag over the container and

keep it at room temperature for up to 1 week. Wash leaves under running water and air

dry or spin dry. They make a great addition to stews, soups, sauces or salads. Chop

and add to egg dishes or make herbed butter. To store long term, blanch leaves and

blend in food processor with olive oil or melted butter. Freeze mixture in ice cube trays.

Country Roads Produce, Moravia Sweet Peppers Sweet peppers can be found in all shapes and sizes, which can be confusing if they’re

sold at the market next to hot peppers. Ask your farmer if you are not sure. Otherwise

you may be in for a spicy surprise! Wash under cool running water. Store on the counter

for 2-3 days, or in crisper drawer in the fridge for up to 1 week. The skin will soften and

wrinkle as it goes bad. Cut away soft spots and the core with all the seeds. Chop, slice

or leave whole according to recipe. Store diced peppers in a plastic bag in the freezer

for up to 9 months. Toss them in omelets or a stir fry for a quick meal.

Country Roads Produce, Moravia Sweet Corn Another favorite summer veggie is finally here, sweet corn. Look for ears that are firm,

with kernels all the way to the tip. Don’t shy away from ears with worms in the tassel—

those worms have probably found the sweetest ears for you! Store corn with the husk

intact in the fridge, but eat it as soon as possible. Kernels start losing sweetness the

moment it is harvested. To boil or roast, peel off husk and clean corn with a soft brush

to remove the silks. To grill, leave the husk on for cooking. For long-term storage,

blanch ear and cut the kernels off the cob. Kernels can be frozen or canned.

Rolling Acres Prairie, Sigourney Garlic Garlic is known for its versatility and flavor, and is used in so many recipes! Store

unpeeled, whole heads in a dry, dark place for 3-6 months. Avoid refrigeration at this

stage. Garlic will start to sprout when too cold, or when the head is broken apart. Once

the head is broken up, it will store for 3-10 days at room temperature. Individual cloves

can be peeled, chopped and stored in a sealed container in the fridge for 1-2 days. To

peel, press clove between a cutting board and the broad side of a knife until the clove

cracks. Papery skins should slide off. See recipes for more long term storage ideas.

The majority of our Food Box customers have probably driven by, and maybe even laid eyes on, the next farm in our Producer Spotlight series. It is located on the edge of Eddyville, nestled between a

corn field and northbound highway 63 just as you cross over 340th street. The farmer of the plot, Oleksandr Gumeniuk, calls it the Ukrainian Garden in America.

Born and raised in Ukraine, Oleksandr served a required term of service in the Soviet military. Afterwards, he worked for almost 30 years as a mechanic in an oil refinery. He met his late wife in Ukraine on one of her winter trips back to her homeland and travelled with her to America in 2011. She had connections in Iowa and had already been market gardening there for several years. Oleksandr saw America as a place where his hard work could pay off and he could increase his earning potential.

On the 5 acres of borrowed land outside of Eddyville, Oleksandr now runs a one-man operation. He acts as the greenhouse manager, farmer, waterer,

weed-puller, harvester, washer, packager, driver, mechanic, and salesman. He starts all his plants from seeds, with most getting a good head start in a

small greenhouse connected to the back of his garage and workshop. The only equipment he uses is a riding mower with attachments, a pull-behind wagon, and

hand tools.

He grows mostly root vegetables, brassicas, alliums, tomatoes, peppers, sweet corn and some herbs. Although fruits have been struggling this year, Oleksandr has kept a strawberry patch going for three years now. He has plum, cherry and apple trees growing along the driveway and a row of grapes growing across the property, which has proven useful in distracting the deer.

Next time you’re driving north on highway 63, look off to the right as you cross over 340th street and you just might see a well-kept, neatly arranged plot with a Ukrainian man pulling a wagon full of freshly picked veggies. Honking “hello” is appreciated!

You can purchase more produce grown on Oleksandr’s farm at one of the four local farmers’ markets that he attends. Find him at the Wapello County, Oskaloosa, Monroe, and Pella markets.

Thank you for supporting your local producers! -Oleksandr “Sasha” Gumeniuk

Ukrainian Garden in

America supplied us

with:

POTATOES

BEETS

Find them in your box

today!

Oleksandr Gumeniuk at his plot, getting started in spring 2018

Crockpot Green Beans

Alter this flexible recipe to use the items and quantities that you have on hand. I

promise, you can’t go wrong!

Ingredients:

1 lb green beans 1 tbsp. Italian spices

1/2 onion, diced up to 1 tbsp. salt

1 pint of new potatoes, quartered 2 cloves of garlic, minced

Bacon, cut in small bites (optional) broth, to cover (or water)

Instructions

1. Cut the ends off the beans and add to the crockpot.

2. Add remaining ingredients, filling with broth until all the veggies are covered.

3. Cook on low for 6-8 hours or high for 3-4 hours, and serve!

This recipe is best with broth (though you may leave out the salt if you use broth),

but can be done with water or a mix of water and broth.

Cider Roasted Beets and Carrots

Ingredients:

1/4 cup apple cider vinegar 4 medium beets, peeled and thickly sliced

1/8 tsp. salt 4 medium carrots, peeled, sliced thickly

1/4 cup olive oil 1/2 large onion, sliced

Pepper, to taste 1/4 tsp dried thyme

1 1/2 tbsp. dark brown sugar

Instructions

1. Preheat the oven to 450F.

2. In a large bowl, mix together the apple cider vinegar, olive oil, brown sugar,

salt, and pepper. Whisk until well combined.

3. Add in the beets, carrots, and onion and stir until the veggies are well coated.

4. Line a baking sheet with aluminum foil and spread the vegetables in a single

layer, without crowding the veggies too much. If desired, pour remaining

vinaigrette over the vegetables.

5. Roast in the oven for 35-40 minutes, until the veggies are well browned and

starting to caramelize on the edges.

6. Remove from the oven and sprinkle with thyme. Serve while warm and enjoy!

How to Blanch and Peel Tomatoes Use this method to make soups, sauces or to freeze an excess of tomatoes

Ingredients:

Approximately 3 lbs tomatoes (to make 1 quart frozen)

Instructions

1. Heat 7-8 cups of water in large pot on stove until boiling

2. Carefully add tomatoes to the water until their skin splits, about 30-60 seconds

3. Remove them from the water with slotted spoon and cool them quickly in a

bowl of ice water

4. Peel off skins when they are cool enough to the touch

5. Ladle into freezer bags and store in the freezer for up to 9 months

15 MORE Ways to

Use Microgreens

1. Fold into tuna salad or chicken

salad for a pop of color

2. Knead micros into pizza crust

before baking

3. Chop micros and sprinkle on

bruschetta as appetizers

4. Sprinkle on any green salad

5. Mix into raita (yogurt-based dip)

6. Blend with oil, greens, basil and

walnuts to make a pesto

7. Mince and stir into pasta salad

8. Fold micros into any cooked,

ground meat and use as

directed in recipe

9. Cook into the filling of a quiche

10. Add chopped radish micros to

radish salsa for double the

flavor!

11. Roll micros in a tortilla with leaf

lettuce, veggies, shredded

chicken and salad dressing

12. Garnish a plate of nachos to

add a bit of green

13. Blend into a green smoothie for

extra nutrients

14. Layer an herb cracker with

cream cheese, thin radish slice,

and a sprinkle of micros

15. Eat raw!

Recipes

Bell Pepper Egg in a Hole A veggie-ful version of the traditional egg-in-a-hole that is usually made with bread.

Ingredients:

1 large bell pepper, any color

4-5 large eggs

1/4 cup parmesan cheese (optional)

Salt and pepper to taste

1 tbsp. olive oil

Instructions:

1. Heat 1 tbsp. of olive oil over medium/high heat in a large non-stick skillet.

2. Cut the bell pepper into 1/4-1/2 inch rings, and remove the seeds and center. Make sure the ring remains intact.

3. Place pepper rings in the oil and let them sauté for a minute or two, until they start to soften the tiniest bit.

4. Crack one egg into the center of each pepper ring, pouring slowly into the ring to prevent the egg from leaking out of the

bottom.

5. Sprinkle salt and pepper over the eggs and let cool until the egg nearly reaches your desired firmness.

6. Flip over, sprinkle parmesan cheese on the top, and cook for a minute more, then remove from pan and serve.

Garlic Sautéed Swiss Chard This is a great way to serve Swiss chard, and it complements a wide variety of meals.

Ingredients:

Swiss Chard, de-ribbed and chopped into large pieces

1-2 stalks of spring garlic or garlic cloves, minced

1-2 tbsp. olive oil

Salt and pepper, to taste

Instructions:

1. Heat oil over medium heat and add garlic. Sauté until garlic starts to soften.

2. Add Swiss chard and reduce heat. Let cook for a couple of minutes, until the

chard starts to wilt a bit.

3. Remove from heat, sprinkle with salt and pepper, and serve as a side dish.

Roasted Garlic Try this for a mellower, delicious garlic taste that can be incorporated into

sauces, dips, soups, and many other recipes.

Ingredients:

1 head of garlic

1-2 tsp olive oil

Instructions

1. Preheat oven to 400F.

2. Take a whole head of garlic, and remove most of the papery outer skin. Then

lop off the top of the head of garlic, where the stem comes out, revealing the tops of the

cloves inside.

3. Set the head on a bit of aluminum foil and wrap around the sides. Drizzle olive oil over the exposed cloves of garlic, the

wrap the foil up around the rest of the garlic head to seal it up completely.

4. Stick in a baking dish and roast in the oven for 25-40 minutes, or until the garlic is nice and soft. Your house should smell

amazing at this point. (Alternately, roast on the grill.)

5. Let cool a bit before opening the foil, to avoid a steam burn.

Recipes

Kitchen Tip Is chopping your vegetables

becoming a workout? Are your

tomatoes more smashed than diced?

Dull kitchen knifes may be the culprit.

If you’re cooking every day, you may

need to be sharpening your knives

every week! Use a sharpening stone

to cut a new edge every 3-6 months

and a honing rod to keep it sharp.

Both tools can be purchased for less

than $10 each. It may sound

counterintuitive, but having sharper

knives will actually reduce cutting

injuries and save you money!

Sweet Corn Four Ways

Try these unique methods for a new way to eat sweet corn! They all use the grill, so they won’t heat up your house.

1. Mexican Street Corn:

6 ears of corn 1 cup parmesan, grated

1/2 cup mayo 1 lime, juiced

1 1/2 cups sour cream Chili powder, to taste

1/4 cup cilantro, chopped

Instructions

1. Remove corn husks but leave the core attached. Grill corn turning once on a hot grill

or a cast iron pan until the corn starts to char slightly. Take care not to burn the

corn too much!

2. In a small bowl, mix mayo, sour cream, and cilantro. Take the corn off the grill and

slather with the mayo mixture. Squeeze lime juice over corn and sprinkle with

parmesan and chili powder.

3. Serve immediately.

2. Honey Butter Sweet Corn

6 ears of corn, shucked 2 tbsp. honey

1/2 cup buttered, softened Salt and pepper, to taste

Instructions

1. Remove corn husks and cut off the ends.

2. In a small bowl, mix together the butter and honey. Slather on all sides of the corn, and season with salt and pepper.

3. Wrap corn securely in aluminum foil, twisting the ends. Grill for about 20 minutes, or until tender.

4. Unwrap the corn, discard the foil, and grill directly on the grate for a few minutes until the corn starts to char slightly.

5. Brush additional honey butter over corn and serve while hot.

3. Garlic Parmesan Grilled Corn

6 ears of corn 3/4 cup parmesan cheese

1-2 cloves of garlic, peeled 2 tsp. fresh basil, chopped

1 tsp. olive oil salt and pepper, to taste

3 tbsp. plus 4 tbsp. softened butter, divided

Instructions

1. Remove corn husks but leave the core attached.

2. Drizzle the garlic bulb with oil and wrap in aluminum foil. Grill garlic for about 15 minutes.

3. Brush 3 tbsp. of butter all over corn cobs and grill, turning so each side of the corn gets a slight char, about 15-20 minutes.

4. Remove corn and garlic from the grill, and cover corn to keep it warm.

5. Open the garlic foil and let cool

6. Add 4 tablespoons of butter, garlic cloves, salt, and pepper to a small bowl and mash and mix well.

7. Spread garlic butter over corn and sprinkle parmesan and basil over the top. Serve immediately!

4. Simple Grilled Corn

6 ears of corn, butter and salt as desired

Instructions

1. Preheat the grill to 500F.

2. Trim the silks off the tops of the corn, but don’t shuck the ears.

3. Place the ears on the grill and turn the flames down so they won’t touch the ears.

4. Grill for 30 minutes, turning every ten minutes.

5. Remove from grill and let cool for 10 minutes.

6. Taking care to avoid steam burns, peel back the husks and spread with butter and salt. Serve immediately!

Did you know?

In 2015, Iowa ranked 50th out

of all 50 states for fruit and

vegetable consumption!

Another study shows that in

2017, only 6.6% of Iowans met

the daily recommended intake

of vegetables, ranking us 45th

in the nation. By taking part in

the Food Box program you’re

helping raise awareness for

this issue in our community!

Visit your Local Farmers’ Markets When you run out of food in your Food Box, visit these markets to restock your pantry. Shop

for the in-season items on the right to get the best bang for your buck!

OSKALOOSA FARMERS’ MARKET

City Square, 106 S 1st St, Oskaloosa, Iowa

Tuesdays 4pm-6pm, May 15th to October 16th

Saturdays 8am-11am, May 19th to October 20th

PELLA FARMERS’ MARKET

603 Broadway St, 1st Reformed Church parking lot, Pella, Iowa

Thursdays 3pm-6pm, April 19th to October 18th

Saturdays 9am-12pm, April 21st to October 13th

WAPELLO COUNTY FARMERS MARKET Northwest Quadrant of Greater Ottumwa Park, Ottumwa, Iowa Mondays 2:30pm-5:30pm, May 14th to October Thursdays 2:30pm-5:30pm, May 17th to October

OTTUMWA FARMERS’ MARKET

1110 N Quincy Ave, Quincy Place Mall parking lot, Ottumwa, Iowa

Wednesday 3:30pm-6pm, May 23rd to October 31st

Saturdays 8am-11am, May 26th to October 27th

MONROE COUNTY FARMERS’ MARKET

Benton Ave E & Hwy 5, Court House Square lawn, Albia, Iowa

Fridays 4pm-6pm, May to September

BLOOMFIELD FARMERS’ MARKET

100 E Jefferson St, north side of Courthouse lawn, Bloomfield, Iowa

Tuesdays 3pm-6pm, May 8th to August 28th

Saturdays 8:30am-11:30am, May 5th to October 20th

FAIRFIELD FARMERS’ MARKET

N Main St & E Grimes Ave, Howard Park, Fairfield, Iowa

Wednesdays 3pm-6pm, May 9th to October 24th

Saturdays 8am-1pm, May 5th to October 27th

Mark your calendars!

The next Produce with a

Purpose delivery date is

JULY 25th

Call 641-682-5491 with any questions

or concerns regarding the Food Box

Program or your registration.

For more information and recipes visit:

www.producewithapurpose.com

Fashionable

Foods

What’s in style right now?

Once you gobble up all the goodies in

your box this week, you’ll need to go to

the store or a farmers’ market to get more

produce. Here are some of the things you

could pick up in order to keep eating

seasonally and saving money:

Beans Mid-June to Mid-Sept

Blueberries Mid-June to Mid-Sept

Cucumbers July to August

Tomatoes July to September

Summer Squash July to October

Raspberries July to October