Welcome to your eighth ReFresh newsletter of the season! As autumn settles in, the Bosque is glowing gold along the Rio Grande, creating a perfect backdrop for embracing autumn flavors. This week’s newsletter is all about celebrating the season with fresh, local ingredients, featuring recipes like sprouted moong stir-fry and garlic-roasted radishes. These dishes are light, packed with nutrients, and perfect for enjoying the bounty of the season. So, grab your apron, and let’s cook up something delicious together!
In this newsletter, you will find:
– October Online ReFresh Cooking Class Flyer
– Learn more about Arugula and its health benefits in the “Featured Bag Item” section.
– Learn about building soil in the “Gardening” section.
– A few simple recipes that you can make with the fresh ingredients in your ReFresh bag!
– Check out the information for the TSK Food Business Training Program Graduation Party, Walk With Ease Spanish Class, Free Flu Shots, and a Garden Clean-up Day in the “Community Resource” section.
We hope you enjoy this newsletter and thank you for your participation as we work together to build a healthy local food system.
Next ReFresh distribution: 10/30/24 & 10/31/24
LAST ReFresh distribution of the season: 11/13/24 & 11/14/24
Text your questions, photos, and comments to: (505) 226-3707.
October ReFresh Cooking Class
Sign up for the cooking class TODAY and make delicious Pasta with Sausage and Pumpkin Cream Sauce together!
Click HERE to register!
Featured Bag Item
What is arugula and what are its health benefits?
Did you know that arugula, also known as “rocket,” has been enjoyed since ancient Roman times? This peppery green packs a punch in both flavor and nutrition! It’s rich in vitamins A, C, and K, which help keep your skin glowing, boost your immune system, and support healthy bones [1]. Plus, it’s loaded with antioxidants and can aid in digestion [1]. Whether tossed in a salad or added to your favorite dish, arugula is a crisp, zesty way to level up your meals!
So what are the best ways to use Arugula?
Arugula is a versatile leafy green that adds a peppery, slightly bitter flavor to dishes. It’s best used fresh in salads, where it pairs well with ingredients like citrus, tomatoes, nuts, and cheeses such as parmesan
or goat cheese. You can also add it as a topping to pizzas or mix it into pasta for a bright, peppery contrast. Lightly tossing arugula into warm grains like quinoa or farro creates a balanced, nutrient-packed dish. If you want a twist, use arugula in pestos or blend it into smoothies for an extra dose of greens.
Arugula can taste great in soups! Its peppery flavor adds a fresh, slightly spicy kick. To avoid it becoming too wilted or bitter, it’s best to add arugula at the end of cooking, right before serving. It works especially well in creamy soups like potato or cauliflower, or in broth-based soups like minestrone or chicken soup, where it can bring a nice contrast. You can also blend it into the soup for a smoother texture and more subtle flavor, almost like a green garnish stirred in at the last moment.
Check out the below recipe that we will feature during the cooking class. Make sure to register!
Have more questions about food and nutrition? Send your questions to [email protected]
Disclaimer: The information shared by Three Sisters Kitchen (TSK) is for general informational purposes only, and is not meant to substitute for the advice provided by a doctor or other health care provider.
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Farms T. Arugula Nutrition: Exploring the Many Health Benefits of Arugula. Taylor Farms. Published July 5, 2024. Accessed October 10, 2024. https://www.taylorfarms.com/the-taylor-leaf/arugula-nutrition-exploring-the-many-health-benefits-of-arugula/
Photo by Live Eat Learn
Gardening
Learn about building soil
Recipes We Love!
Garlic Roasted Radishes
This garlic-roasted radish recipe highlights radishes as a low-carb alternative to potatoes. The radishes are tossed with olive oil, garlic, and seasoning before being roasted until tender and slightly caramelized. The roasting process mellows their natural spiciness, making them a tasty side dish. Radishes are high in antioxidants like vitamin C, which supports immune function and skin health [2]. Radishes are also a good source of fiber, aiding digestion and promoting a healthy gut [2]. Roasting them enhances their flavor while preserving their nutrients.
Whole-Grain Spaghetti with Italian Turkey Sausage, Arugula & Tomato Sauce
Craving a hearty pasta dish? This recipe combines whole-grain spaghetti with lean Italian turkey sausage, arugula, and a rich balsamic tomato sauce for a deliciously balanced meal. Whole grains provide fiber for digestion and long-lasting energy, while the turkey sausage adds a healthy dose of protein with less fat than traditional sausage [3,4]. The arugula brings a peppery kick and is loaded with vitamins and antioxidants [1]. Topped with a flavorful sauce, this dish is a tasty way to enjoy comfort food that’s also packed with nutrients!
Sprouted Moong Stir-fry
The sprouted moong stir-fry recipe is highly nutritious due to the sprouted moong beans, which are rich in proteins, vitamins A, C, and D, and minerals like iron and copper [5]. This recipe is a healthy, light, and delicious option for any meal.
2. 6 Radish Nutrition and Health Benefits. Real Simple. https://www.realsimple.com/health/nutrition-diet/healthy-eating/radish-nutrition
3. U.S. Department of Agriculture. Grains. www.myplate.gov. Published 2020. https://www.myplate.gov/eat-healthy/grains
4. Listonic. Turkey Sausage — Nutrients, Health Benefits, And Shopping Tips. Listonic.com. Published 2024. Accessed October 11, 2024. https://listonic.com/nutrition/turkey-sausage
5. Bean Sprouts: 7 Benefits, Nutrients, and Types. Verywell Health. https://www.verywellhealth.com/bean-sprouts-8350909
Recipes by 1) Eating Well, 2) Eating Well, 3) My Weekend Kitchen.
Community Resources
TSK Food Business Training Program Tasting Party
We are excited to announce the graduation of our first ever Spanish Language Cohort of the Food Business Training Program at Three Sisters Kitchen!
Please join us on Friday, October 18th at 4:00 pm at the Albuquerque Hispano Chamber of Commerce (1309 4th St SW, Albuquerque, NM 87102) to hear from our program graduates, taste what they have been cooking up in our test kitchen, and celebrate their hard work in advancing their food business dreams!
You can sign up to join us at this link: https://forms.gle/fwBQqc1CZBywsDJg9
¡Estamos emocionados de anunciar la graduación de nuestra primera grupo en español del Programa de Comida Entrenamiento en Three Sisters Kitchen! ¡Únase a nosotros el viernes 18 de octubre a las 4:00 p.m. en la Albuquerque Hispano Chamber of Commerce (1309 4th St SW, Albuquerque, NM 87102) para escuchar a los graduados de nuestro programa, y que recibir muestras de cada uno de los alimentos que se han estado preparando en nuestra cocina y celebrar su nuevo logro, que es su negocio de alimentos.
¡Gracias por ayudarnos a cumplir nuestra misión de usar el poder y el amor por los alimentos locales para crear oportunidades económicas, mejorar la salud de la comunidad y unir a nuestras diversas comunidades en torno a una mesa compartida! No estaríamos aquí sin su colaboración y soporte. A los de ustedes que se unen por primera vez, ¡les damos la bienvenida! ¡Sabemos que les encantará este evento!
Puedes registrar para unirte a nosotros con este enlace https://forms.gle/Wucunwf4rsBPSgvL7
Spanish Walk With Ease
¡Únase a nuestro grupo de habla hispana de Walk with Ease! Esta clase es una excelente oportunidad para mejorar su salud, aumentar su actividad física y reducir el dolor articular, todo en un ambiente amigable y en su idioma. Si está interesado en participar, envíe un mensaje de texto a Roberta al 505-226-3707 antes del 24 de octubre. ¡Esperamos caminar juntos hacia una vida más saludable!
In English: Join our Spanish-speaking Walk with Ease group! This class is a great opportunity to improve your health, increase physical activity, and reduce joint pain—all in a friendly, supportive environment in Spanish. If you’re interested in participating, text Roberta at 505-226-3707 by October 24th. We look forward to walking together toward a healthier life!
Free Flu Shots!
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Price: FREE!
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When: Saturdays from October 12th until Nov 2nd.
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Where: Location varies! Check the image above.
Stay healthy this season by getting your free flu shot! Our flu shot clinics are open to the public and offer free vaccinations to help protect you and your loved ones from the flu. No appointment is necessary, and everyone is welcome.
Volunteers Needed! Garden Clean-up Day
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Price: Free!
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When: Saturday, October 19th, 2024 from 8:30-12 pm.
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Where: Van Buren Middle School. 700 Louisiana Blvd SE.
Help revitalize the Van Buren Middle School Garden! Join us for a community volunteer day filled with activities like cleaning up, weeding, and installing a new irrigation system to bring new life to the garden. Coffee and snacks will be provided to fuel your hard work. Volunteers are encouraged to bring sun protection and wear closed-toed shoes. Come lend a hand and make a positive impact in your neighborhood!
Volunteers Needed! ABQ CiQlovía Build Week
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Price: Free!
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When: October 14-19th, 2024 from 10:00-6:00pm.
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Where: International District. Katherine Ave SE between San Pedro & Louisiana.
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Contact: Bernie at 195-887-7140, [email protected] or Skye at 505-312-2690, [email protected] to get on the volunteer list!
Join CiQlovía for a hands-on volunteer event to build temporary neighborhood amenities like tables, benches, and more! Ciqlovia will provide all the materials, and welcomes any donations to support the effort to improve our shared environment. This is a great opportunity to help your community, get creative, and contribute to a fun project!
This Week’s ReFresh bag:
This week your Refresh bag will include many of the following delicious fresh and staple items:
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Pumpkins from Tesuque Pueblo Farm*
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Red potatoes from Rodriguez S&J Farm*
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Arugula from Two Willows Farm*
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Sprouts from Pam Otero*
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Mixed peppers and jalapeños from Vida Verde Farm*
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Radishes from North Valley Organics*
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Instant oat bowl from 5oat5*