In this newsletter, you will find:

– ReFresh post-survey flyer.

– Learn more about microgreens and their health benefits in the “Featured Bag Item” section.

 – Learn about winter herbs and veggies 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 Community Art Studio, Free Flu Shots, the PNM Albuquerque Community Assistance Fair, and the Día de los Muertos Friendsgiving Celebration 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.

Text your questions, photos, and comments to: ‪(505) 226-3707‬.

Featured Bag Item

What are microgreens and what are their health benefits? 

This week, we are featuring microgreens from a local urban microgreens farmer, Pam Otero. See the below handout shared by them.

Have more questions about food and nutrition? Send your questions to lisa@threesisterskitchen.org

Gardening

Recipes We Love!

Sunshine Roll-Ups

This recipe is rich in protein and vitamin C. You can substitute chicken with grilled tofu. Adding the microgreens from your ReFresh bag is a great way to boost this dish’s vitamin and mineral content.

Click here for the full recipe!

Mediterranean Baked Sweet Potatoes

This Mediterranean-inspired dish brings together the nutritional benefits of sweet potatoes, chickpeas, and fresh herbs for a wholesome, satisfying meal. Sweet potatoes are rich in beta-carotene, a powerful antioxidant that supports eye health and boosts immunity [5]. They’re also packed with fiber, which aids digestion and helps maintain steady blood sugar levels [5].

The chickpeas provide plant-based protein and are high in folate, iron, and magnesium, supporting muscle health and energy levels [6]. Topped with a creamy garlic-herb sauce and fresh parsley, this meal is loaded with antioxidants and heart-healthy nutrients, making it a flavorful way to nourish your body.

You can check out the full recipe here.

Quinoa Risotto with Arugula-Mint Pesto

This quinoa risotto recipe combines the protein power of quinoa with a fresh, nutrient-dense arugula and mint pesto. Quinoa is a complete protein, rich in fiber, iron, and magnesium, which support muscle health, energy production, and balanced digestion [7,8]. The arugula and mint pesto adds vitamins A and C for immune support, while healthy fats from olive oil help with nutrient absorption and heart health [9,10]. Altogether, this dish provides a nourishing, flavorful way to enjoy a plant-based, protein-packed meal!

For the full recipe, click here.

5. Julson E. 6 Surprising Health Benefits of Sweet Potatoes. Healthline. Published January 9, 2019. https://www.healthline.com/nutrition/sweet-potato-benefits

6. Elliott B. 8 Great Reasons to Include Chickpeas in Your Diet. Healthline. Published May 7, 2018. https://www.healthline.com/nutrition/chickpeas-nutrition-benefits

7. Kubala J, Gunnars K. Quinoa: Nutrition Facts and Health Benefits. Healthline. Published January 5, 2022. https://www.healthline.com/nutrition/8-health-benefits-quinoa

8. How Healthy Is Quinoa? Cleveland Clinic. https://health.clevelandclinic.org/quinoa-benefits

9. The Science-Backed Benefits Of Superfood Arugula. HealthifyMe. Published June 29, 2022. https://www.healthifyme.com/blog/arugula/

10. Riolo R, De Rosa R, Simonetta I, Tuttolomondo A. Olive Oil in the Mediterranean Diet and Its Biochemical and Molecular Effects on Cardiovascular Health through an Analysis of Genetics and Epigenetics. Int J Mol Sci. 2022;23(24):16002. Published 2022 Dec 15. doi:10.3390/ijms232416002

Recipes by 1) Food Hero 2) Minimalist Baker, 3) Good Housekeeping

Community Resources

Artstreet Community Art Studio

• Price: FREE!

• When: Every fourth Friday of the month from 3:00-5:00 pm.

• Where: Downtown Public Library. 501 Copper NW

• Contact: 505-768-5141

Albuquerque Healthcare for the Homeless is excited to collaborate with ArtStreet to host a community art studio, bringing together creativity and healing. This event offers a safe and welcoming space where people from all walks of life can express themselves through art.

Free Flu Shots!

• Price: FREE!

• When: Saturdays from October 12th until Nov 2nd.

• 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.

Día de los Muertos Friendsgiving Celebration

• Price: Cost varies! $10 for Children, $25 for Adults, $50 for Families of 4.

• When: Saturday, November 16th, 2024.

• Where: 907 4th St SW, Albuquerque, NM.

Join Encuentro for a vibrant Day of the Dead celebration filled with music, culture, and community! Enjoy a lively evening with karaoke, dancing, traditional food and drinks, live music, and fun family activities. This festive event is a beautiful way to honor loved ones and embrace the rich traditions of Día de los Muertos.

PNM Albuquerque Community Assistance Fair

Mark your calendars for Saturday, November 2nd, and head to Albuquerque High School from 9:00 AM – 12:00 PM for this annual, family-friendly event! This free fair offers income-qualified New Mexicans access to 45 organizations providing support for food, utilities, housing, medical needs, employment, senior services, and more.

Learn more at www.PNM.com/assistancefair

This Week’s ReFresh bag:

This week your Refresh bag will include many of the following delicious fresh and staple items:

• Chile from Tesuque Pueblo Farm*

• Arugula and Lettuce from Two Willows Farm*

• Sprouts from Pam Otero*

• Sweet Potatoes from North Valley Organics*

• Cherry Tomatoes or Salad tomatoes from Farm of Song/North Valley Organics*

• Bell Peppers from Roots Farm*

• Acorn Squash or Pie Pumpkins from Silverleaf Farms/Root Farms

• Garlic powder from Regeneration Farm*

*NM grown / NM made We raise money to purchase these foods from local farmers and food producers as a concrete way to invest in our local food system and get delicious, fresh, local food to our ReFresh families. Keep an eye out for these local farms and food businesses when you do your food shopping. ReFresh bags will always include local food items.

Thank You!

Special thanks to all of the farmers and food producers working so hard to feed our communities; our partner organizations who helped to recruit ReFresh families: Kids’ Cook, Together for Brothers, Working Classroom, Mandy’s Farm, New Mexico Asian Family Center, SOL Housing, and YES Housing; to the staff, volunteers, donors, and ReFresh families who make the program work, and to our partners at MoGro Mobile Grocery, who pack these beautiful ReFresh bags each week for us, and who do so much important work connecting communities to healthy food throughout New Mexico. There would be no ReFresh program without all of you – we love our partners!

– All of us at Three Sisters Kitchen

Follow us on our social media. Click on the icons below!

The post October- ReFresh 2024 Newsletter 9 appeared first on Three Sisters Kitchen.

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 lisa@threesisterskitchen.org

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.

1. 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! ​​

• Price: FREE!

• When: Saturdays from October 12th until Nov 2nd.

• 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

• Price: Free!

• When: Saturday, October 19th, 2024 from 8:30-12 pm.

• 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

• Price: Free!

• When: October 14-19th, 2024 from 10:00-6:00pm.

• Where: International District. Katherine Ave SE between San Pedro & Louisiana.

• Contact: Bernie at 195-887-7140, hardy_bernadette@yahoo.com or Skye at 505-312-2690, sontiveros@unm.edu 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:

• Pumpkins from Tesuque Pueblo Farm*

• Red potatoes from Rodriguez S&J Farm* 

• Arugula from Two Willows Farm*

• Sprouts from Pam Otero*

• Mixed peppers and jalapeños  from Vida Verde Farm*

• Radishes from North Valley Organics*

• Instant oat bowl from 5oat5*

*NM grown / NM made We raise money to purchase these foods from local farmers and food producers as a concrete way to invest in our local food system and get delicious, fresh, local food to our ReFresh families. Keep an eye out for these local farms and food businesses when you do your food shopping. ReFresh bags will always include local food items.

Thank You!

Special thanks to all of the farmers and food producers working so hard to feed our communities; our partner organizations who helped to recruit ReFresh families: Kids’ Cook, Together for Brothers, Working Classroom, Mandy’s Farm, New Mexico Asian Family Center, SOL Housing, and YES Housing; to the staff, volunteers, donors, and ReFresh families who make the program work, and to our partners at MoGro Mobile Grocery, who pack these beautiful ReFresh bags each week for us, and who do so much important work connecting communities to healthy food throughout New Mexico. There would be no ReFresh program without all of you – we love our partners!

– All of us at Three Sisters Kitchen

The post October- ReFresh 2024 Newsletter 8 appeared first on Three Sisters Kitchen.

Welcome to your seventh ReFresh newsletter of the season! It’s officially Fall in Albuquerque and we are looking forward to carving pumpkins and drinking Pumpkin Spice flavored everything as we watch the leaves change color in the coming weeks.

In this newsletter, you will find: 

– Learn more about Pumpkin and its health benefits in “Featured Bag Item” section..

 – Learn about planting fall crops  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 Winrock Park Market, Train Tracks in your Garden Show, and Plant Swap Party  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.

Text your questions, photos, and comments to: ‪(505) 226-3707‬.

Featured Bag Item

What is a pumpkin and what are its health benefits?

You’ve probably seen pumpkin decorations around Halloween or tried the notorious Pumpkin Spice Latte at Starbucks during the Fall season, but have you ever thought about it’s health benefits? Around the world in various European, Asian, and African countries, pumpkins have been used as medicine [1]. A lot of research has been done on the natural compounds found in pumpkin peel, flesh, and seeds. Studies have found that pumpkins can help fight against chronic diseases like diabetes and arthritis by reducing inflammation and managing blood sugar levels [1]. Other natural compounds found in pumpkins can actually help fight depression, prevent cancer, and lower blood pressure [1].

So what are the best ways to cook pumpkin?

Roasting, puréeing, baking, and cooking on the stovetop are some ways you can cook this amazing vegetable. You can make pumpkin soup, stews, bread, muffins, or even add it to smoothies! For starters, use this recipe to learn how to roast your pumpkin. And if you aren’t going to use your whole pumpkin in one sitting, use this guide on how to store your pumpkin.

Have more questions about food and nutrition? Send your questions to lisa@threesisterskitchen.org

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.

1. Batool M, Ranjha MMAN, Roobab U, et al. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants. 2022;11(11):1394. doi:https://doi.org/10.3390/plants11111394

Photo by Eating Well

Gardening

Recipes We Love!

Spicy Pumpkin Chili

As New Mexicans, we love to make anything spicy by adding green chile! This hearty chili recipe can be made with ease using a crockpot. Add your favorite green chile to this for a little New Mexico flare. This recipe is rich in fiber, iron, and vitamins A and C. Beans in this recipe are a great source of fiber, plant-based protein, and important minerals like magnesium and potassium, that support heart health and digestion [2]. By adding pumpkin to this chili, this dish can strengthen our immune system [1], too!

Click here for the full recipe!

Healthy Pumpkin Soup with a Mirepoix Base!

Never heard of Mirepoix? I’ll bet you’ve tasted it! Mirepoix is a French aromatic combination of 2 parts onion, 1 part carrot, and 1 part celery sautéed with butter or oil. In this recipe, you will add pumpkin purée and blend it into a deliciously creamy and nutrient-rich soup that will carry you through the chilly nights of the fall season. This soup is low in calories and high in fiber, vitamins A and C, and antioxidants that support immune health and digestion [1,3]. By adding milk to this soup, you’ll also have more calcium and protein in your diet [4]! When paired with whole grains or legumes, you have a perfectly balanced meal.

You can check out the full recipe here.

Healthy Yellow Summer Squash Casserole

This casserole recipe is simple and perfect as we transition from summer to fall! Whether you grow your own or find them at the store, this seasonally ripe summer squash recipe will have your mouth watering. The squash is rich in vitamins A and C, offering antioxidants that support skin health and strengthen the immune system [5]. By using Greek yogurt, this casserole provides added protein and calcium for bone health while eggs contribute to high-quality protein [6, 7]. This dish is topped off with sourdough breadcrumbs adding a satisfying texture. This summer squash casserole can be served as a nutritious side or main dish.

For the full recipe, click here.

1. Batool M, Ranjha MMAN, Roobab U, et al. Nutritional Value, Phytochemical Potential, and Therapeutic Benefits of Pumpkin (Cucurbita sp.). Plants. 2022;11(11):1394. doi:https://doi.org/10.3390/plants11111394

2. Mullins AP, Arjmandi BH. Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients. 2021;13(2):519. doi:https://doi.org/10.3390/nu13020519

3. Mirepoix: The Perfect Trio. Area 2 Farms. Published July 22, 2024. https://www.area2farms.com/almanac/mirepoix

4. National Institutes of Health. Office of Dietary Supplements – Calcium. Nih.gov. Published 2022. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

5. Cleveland Clinic. 6 Health Benefits of Squash. Cleveland Clinic. Published March 30, 2023. https://health.clevelandclinic.org/benefits-of-squash

6. Heitz D. Health Benefits of Greek Yogurt. Healthline. Published September 5, 2014. https://www.healthline.com/health/food-nutrition/greek-yogurt-benefits

7. Puglisi MJ, Fernandez ML. The Health Benefits of Egg Protein. Nutrients. 2022;14(14):2904. doi:https://doi.org/10.3390/nu14142904

Recipes by 1) Dac Kennedy at All Recipes, 2), 3)

Community Resources

Winrock Park Market

• Price: FREE!

• When: Every Saturday from 9am to 1pm until October 19th.

• Where:  Winrock Town Center. 2100 Louisiana Blvd. N.E., Albuquerque, NM 87110

The Winrock Park Market brings local farmers, artists, food trucks, and live music together for community members to have fun and experience the vibrant culture that New Mexico has to offer. This event is held behind the Dillard’s where FREE parking will be available. This is an event the whole family will enjoy, so feel free to bring your kids to enjoy the play area and live music.

Train Tracks in your Garden Show

• Price: Free with admission to ABQ BioPark Botanic Garden

• When: October 12th and 13th from 9 AM to 4:30 PM.

• Where: ABQ BioPark Botanic Garden. 2601 Central Ave. NW Albuquerque, NM 87104

Enjoy your day at the ABQ BioPark with the special display of 10 miniature electric and live steam trains running along 2000 feet of track throughout the Botanical Gardens. Share this experience with your whole family while you watch this beautiful space come to life!

Plant Swap Party!

• Price: FREE!

• When: Recurring weekly on Mondays from 5 to 10 PM.

• Every Monday night, Lost Cultures Tea Bar hosts a plant party for fellow plant lovers to meet, share knowledge, and give plants new homes! If you’re looking to grow your plant family and meet new people, spend part of your Monday night here!

• Where: Lost Cultures Tea Bar. 1761 Bellamah Ave NW, Suite C, Albuquerque, NM 87104

This Week’s ReFresh bag:

This week your Refresh bag will include many of the following delicious fresh and staple items:

• Carrots from Tesuque Pueblo Farm*

• Onions from Farm Shark*

• Summer Squash from Rodriguez S&J Farm*

• Arugula from EMS farm*

• Asian Salad Greens and Green Tomatoes from Vida Verde Farm*

• Pie Pumpkins from Roots Farm*

• Pico de Gallo dehydrated salsa from Fiesta On The Go*

*NM grown / NM made We raise money to purchase these foods from local farmers and food producers as a concrete way to invest in our local food system and get delicious, fresh, local food to our ReFresh families. Keep an eye out for these local farms and food businesses when you do your food shopping. ReFresh bags will always include local food items.

Thank You!

Special thanks to all of the farmers and food producers working so hard to feed our communities; our partner organizations who helped to recruit ReFresh families: Kids’ Cook, Together for Brothers, Working Classroom, Mandy’s Farm, New Mexico Asian Family Center, SOL Housing, and YES Housing; to the staff, volunteers, donors, and ReFresh families who make the program work, and to our partners at MoGro Mobile Grocery, who pack these beautiful ReFresh bags each week for us, and who do so much important work connecting communities to healthy food throughout New Mexico. There would be no ReFresh program without all of you – we love our partners!

– All of us at Three Sisters Kitchen

Follow us on our social media. Click on the icons below!

The post October- ReFresh 2024 Newsletter 7 appeared first on Three Sisters Kitchen.

Welcome to your sixth ReFresh newsletter of the season! We hope you enjoy the cooler weather.

In this newsletter, you will find:

– Information about cabbage and its health benefits in the “Featured Bag Item” section.
– Learn about preserving tomatoes in the “Gardening” section.
– Check out the information for the grandparent appreciation event, FREE parenting classes, Chispas Farm Party, Ts’uyya Farm’s September Nature & Wellness Workshop, and UNM FREE hands-on workshops 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.

Text your questions, photos, and comments to: ‪(505) 226-3707‬.

August ReFresh Cooking Class

Sign up for the cooking class TODAY and make casseroles together!

Featured Bag Item

What is cabbage and what are its health benefits?

Cabbage is a leafy green, red, or white plant that is part of the Brassica family, which also includes broccoli, cauliflower, and kale [1]. It is widely used in a variety of cuisines around the world, it can be served raw (in salads and coleslaws) or fermented (like sauerkraut and kimchi), as well as cooked in many dishes. Cabbage is a great source of vitamins C and K, rich in fiber and antioxidants which support immune function, digestive health, and heart health [2]. Cabbage also promotes bone health due to its vitamin K content [2].

Have more questions about food and nutrition? Send your questions to lisa@threesisterskitchen.org

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.

1. University of Massachusetts Amherst | New England Vegetable Guide. nevegetable.org. https://nevegetable.org/

2. 8 Health Benefits of Cabbage. Cleveland Clinic. https://health.clevelandclinic.org/benefits-of-cabbage

Photo by Dinner at the Zoo

Gardening

Learn about preserving tomatoes

Recipes We Love!

Check out this recipe for how to roast your masquerade potatoes!

The flesh of purple potatoes has been connected to the reduction of stress, irritability, and depression [3]. As well as, aid in managing Type 2 diabetes by releasing key digestive enzymes that help slow the breakdown of carbohydrates and reduce glucose absorption in the bloodstream, and reduce the risks associated with diabetes, such as retinopathy and neuropathy in which the nerves in the body start to deteriorate (why some people might feel tingling in their feet if they are diabetic) as well as trouble seeing [4]. Mixing both purple and red potatoes can further contribute to better blood sugar control [4]. When stored in a cool, dry, and dark place, Masquerade potatoes can last for several weeks!

Recipe for Vegan Pasta Alla Norma 

This meal is nutrient-dense, promotes heart health, and is well-balanced! Eggplant is low in calories and high in fiber, while also helping to control blood sugar and cholesterol levels [5]. Tomatoes are also rich in antioxidants like lycopene, which promote heart health by reducing inflammation [6]. Olive oil contains healthy fats that support heart health by lowering LDL cholesterol [7]. Using whole wheat pasta in this dish will enhance health benefits by increasing your fiber intake and which is beneficial for blood sugar management [8].

Recipe for Black Bean, Lentil and Eggplant Chili

This chili is rich in plant-based proteins and is low in saturated fats! Black beans are high in fiber and protein, as well as help control blood sugar levels and improve cholesterol. Similarly, lentils provide slow-digesting energy that helps stabilize blood sugar. And eggplant is high in antioxidants, which are great for heart health [5]! Tomatoes, appearing in this recipe as well, naturally contain lycopene which reduces inflammation and further supports heart health [6].

Recipes by 1) NYT Cooking, 2), Six Hungry Feet 3) Food Network

1. Maeda-Yamamoto M, Honmou O, Sasaki M, et al. The Impact of Purple-Flesh Potato (Solanum tuberosum L.) cv. “Shadow Queen” on Minor Health Complaints in Healthy Adults: A Randomized, Double-Blind, Placebo-Controlled Study. Nutrients. 2022;14(12):2446. Published 2022 Jun 13. doi:10.3390/nu14122446

2. Kalita D, Holm DG, LaBarbera DV, Petrash JM, Jayanty SS. Inhibition of α-glucosidase, α-amylase, and aldose reductase by potato polyphenolic compounds. PLoS One. 2018;13(1):e0191025. Published 2018 Jan 25. doi:10.1371/journal.pone.0191025

3. Ajmera R. 7 Surprising Health Benefits of Eggplants. Healthline. Published June 30, 2017. Accessed September 17, 2024. https://www.healthline.com/nutrition/eggplant-benefits#:~:text=Adding%20eggplants%20to%20your%20diet 

4. Przybylska S, Tokarczyk G. Lycopene in the Prevention of Cardiovascular Diseases. International Journal of Molecular Sciences. 2022;23(4):1957. doi:https://doi.org/10.3390/ijms23041957 

5. Olive oil health benefits and why you should add it to your diet. good-food. https://health.ucdavis.edu/blog/good-food/olive-oils-health-benefits-and-why-you-should-add-it-to-your-diet/2024/04#:~:text=Olive%20oil%20has%20various%20health 

   6. CDC. Fiber: The Carb That Helps You Manage Diabetes. Diabetes. Published May 13, 2024. https://www.cdc.gov/diabetes/healthy-eating/fiber-helps-diabetes.html

Community Resources

Grandparent Appreciation Event 

Three Sisters Kitchen will be leading a cooking demonstration at the Grandparent Appreciation Event on Saturday. Come join us and learn to make blue-corn muffins and Biscochito pudding! Don’t miss out!

Parenting classes

En español: Estas clases se enseñan en Español. Son para beneficio de hombres y mujeres (padres, abuelos y guardianes) que desean mejorar su capacidad de crianza de los niños. Se ofrecen alimentos y cuidado de los niños (No es necesario atender todas las clases. Cada una se enfoca en un tema separado) Usen este código QR para registrarse.

In English: These classes are in Spanish and are for men and women who would benefit from parenting classes, including parents, grandparents and guardians. Food and child care will be provided. (It is not necessary to attend all the classes and each one focuses on a particular topic).

Register at the QR code below or you can register in person!

Questions? Contact Ruth or Heriberto.

Have you ever wanted to know where your food comes from!? Meet one of the local farms we source produce from and have fun while supporting a good cause!

Join Ts’uyya Farm’s September Nature & Wellness Workshop: Nature Prints with Cyanotype.

Learn about one of the world’s first ways to print photos: cyanotype! You don’t want to miss capturing the perfect Fall photo of the leaves changing color!

Register for this workshop today using this link:

https://docs.google.com/forms/d/e/1FAIpQLSeIa3U3AyyewDlaZQ6ZIixuQRpVa1yCaLtIkTbOD2jnUirYTA/viewform

UNM FREE Hands-on Workshops

The UNM Maxwell Museum of Anthropology is hosting five, FREE hands-on workshops for both students and the public to celebrate and highlight the “Oaxaca Ingobernable: Aesthetics, Politics and Art from Below” temporary exhibit. Interact with guest artist & printmaker, Pavel Acevedo, while you learn new ways to express your creativity!

All dates, times, and locations:

Monday, Sept. 30th at 4:00 pm. – UNM Department of Chicana and Chicano Studies

Tuesday, Oct. 1st at 3:00 pm. – Mesa Vista Hall

Wednesday, Oct 2nd at 3:00 pm. – Mesa Vista Hall

Thursday, Oct. 3rd at 3:00 pm. – Mesa Vista Hall

Saturday, October 5 at 11:00 am. – 401 2nd St SW

Thank You!

Special thanks to all of the farmers and food producers working so hard to feed our communities; our partner organizations who helped to recruit ReFresh families: Kids’ Cook, Together for Brothers, Working Classroom, Mandy’s Farm, New Mexico Asian Family Center, SOL Housing, and YES Housing; to the staff, volunteers, donors, and ReFresh families who make the program work, and to our partners at MoGro Mobile Grocery, who pack these beautiful ReFresh bags each week for us, and who do so much important work connecting communities to healthy food throughout New Mexico. There would be no ReFresh program without all of you – we love our partners!

– All of us at Three Sisters Kitchen

The post September- ReFresh 2024 Newsletter 6 appeared first on Three Sisters Kitchen.

In this newsletter, you will find: 

– Learn more about green garlic and its health benefits in “Featured Bag Item” section..

 – Learn in the “Ask a Farmer” section.

– A few simple recipes that you can make with the fresh ingredients in your ReFresh bag! 

–  Check out the information for the Central Avenue Project, Transit Riders Workshops, Goodskills & The Rock At Noon Day, and Silver Horizons Food Market 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: 04/03/2024

Text your questions, photos, and comments to: ‪(505) 226-3707‬.

Featured Bag Item

What is green garlic and what are its health benefits?

Green garlic may be easy to confuse with green onions, but it has a white base and the stalks are flatter than green onions. It is the younger version of the garlic that we are all familiar with, with a more mild flavor. It can be a bit sharp when eaten raw, but the flavor mellows when cooked. 

Green garlic is packed with an antioxidant called Allicin which may help reduce cholesterol, reduce inflammation, and strengthen the immune system. It also contains fiber which helps regulate digestion, and may help reduce discomfort from gas and bloating. 

Storage:
To store your green garlic, wrap it in a damp paper towel and place in a sealed plastic bag. Store in your refrigerator’s crisper drawer for up to 7 days. 

Try out this recipe for Green Garlic, Radish, and Turnip Hash featured in this month’s ReFresh Cooking Class!

Have more questions about food and nutrition? Send your questions to lisa@threesisterskitchen.org

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.

Photo by Lealou Cooks

Ask a Farmer

Recipes We Love

Mixed Greens Spread

Not sure what to do with the greens from your radishes, turnips, and carrots? Blend them into this tasty Mixed Greens Spread to use as a dip, a spread for toast, or even a topping on a homemade pizza. 

Carrot and Sprout Salad

Make this simple Carrot and Sprout Salad as a light appetizer or a side dish for your favorite springtime meals. 

Spring Potato Salad

Celebrate the changing seasons with this Spring Potato Salad with Green Garlic Dressing. 

Nutrition:

• The greens attached to the top of root vegetables are often removed and discarded as trash, however, they can be delicious when prepared properly, and are very nutritionally rich. They provide many minerals which help to keep our body functioning properly, as well as vitamins C, A, and K which are important for immune, eye, skin, and bone health. 

• Sprouts add a boost of protein to your meal while providing various vitamins and minerals 

• Carrots are a good source of vitamins and minerals, especially vitamin A which is important for eye health.

• Potatoes are an excellent source of energy, and contain vitamins, minerals, and fiber.  

Recipes by 1)Twists & Zests, 2) Chopstick Therapy, 3) Los Angeles Times

Join Together for Brothers (T4B) for a series of events at local libraries where community members will have an opportunity to visually share stories about their experiences along Central Ave. in Albuquerque. 

Visit www.togetherforbrothers.org for more information.

Join Together for Brothers and Albuquerque Transit Riders Union (ABQTRU) for Transit Rider Workshops on Saturdays in March and April from 1:00-2:30pm at the International District Library including gift cards, snacks and Spanish interpretation. 

Pre-register at bit.ly/abqtruworkshops.

US Eagle Federal Credit Union will be holding a free Credit 101 Workshop to help you learn how to track and manage your credit and to protect yourself from credit scams.

Goodwill Industries of New Mexico is offering a 4-part class series covering resume building, interviewing skills, workplace behaviors, and critical thinking for the workplace.

Silver Horizons offers free groceries for low income seniors 50+ (income verification may be required). Times and locations are listed below. 

When: 1st Tuesday of every month

10:30 – 11:30am 

Where: Raymond G. Sanchez Senior Center

9800 Fourth St. NW

When: 3rd Saturday of every month

10:00 – 11:00am

Where: Paradise Hills Senior Center

6001 Paradise Blvd. NW

When: 2nd Wednesday of every month

12:30-1:30pm

Where: County Extension Building

1510 Menaul Blvd. NW

When: 3rd Tuesday of every month

10:00 – 11:00am

Where: Tijeras Senior Center

10 Tijeras Ave, Tijeras, NM 87059

The post Three Sisters Kitchen ReFresh 3-21-24 Newsletter 4 appeared first on Three Sisters Kitchen.

In this newsletter, you will find: 

– Learn more about hakurei turnips  and their health benefits in the “Featured Bag Item” section.

 – Learn in the “Ask a Farmer” section.

– A few simple recipes that you can make with the fresh ingredients in your ReFresh bag! 

–  Check out the information for Farmily Music at Chispas Farms, Silver Horizons Food Market, and Fuel and Flow Yoga, 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.

Text your questions, photos, and comments to: ‪(505) 226-3707‬.

Featured Bag Item

What are Hakurei Turnips and what are their health benefits?

The Hakurei Turnip is a root vegetable commonly grown in temperate climates for its white, fleshy root. They are mildly sweet and crisp when served raw, but can be cooked to soften the flesh and bring out the sweetness even more. The tops are also edible. Try adding them to a salad or cooking them along with the roots for an extra nutrient boost.

The roots provide vitamins C, B6, and E, which help to boost the immune system, promote brain and heart health, and may help prevent cancer. They also contain fiber which helps regulate digestion, and potassium which is essential for nerve and muscle function .

The greens are a good source of calcium as well as vitamins A and K which are important for bone health, immune function, and blood clotting.

Try this Maple Glazed Turnip and Carrot recipe for a delicious, savory and sweet side dish or snack.

Have more questions about food and nutrition? Send your questions to lisa@threesisterskitchen.org

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.

Photo by Johnny’s Selected Seeds

Ask a Farmer

Recipes We Love!

This Red Russian Kale and Apple Salad is a tasty option for a light lunch. Add some chicken, salmon, or tofu for a protein boost.

Serve these Sauteed Oyster Mushrooms as a side dish, as a topping on a grilled steak or chicken breast, or mixed into a pasta.

Try this twist on french toast with Savory French Toast & Breakfast Radishes.  

Nutrition:

• Kale contains fiber which improves digestive health and helps keep you full longer. It is also packed with nutrients like vitamins A, K, C, and B6 , manganese, copper, calcium, and magnesium for immune function, bone, eye, brain, and heart health. Pairing it with a source of unsaturated fat, like olive oil, helps improve the absorption of nutrients in the body. 

• Oyster mushrooms are low in fat while providing carbohydrates, fiber, and protein for increased energy and satiety. They also provide antioxidants to boost the immune system and reduce cellular damage in the body. 

• Breakfast radishes are low in calories, but high in nutrients. They contain nutrients like vitamin C, calcium, and potassium which help control blood pressure and may reduce the risk of heart disease. The leaves also contain antioxidants which may help protect against cancer. 

Recipes by 1) Beyond Gumbo , 2) Family Style Food,   3) Justine Doiron

Community Resources

Farmily Music @ Chispas Farm

Take the whole family to Chispas Farm to sing, play, dance, and connect with the farm. 

When: March 16 from 10:30-11:15 am

Where: 229 Saavendra Rd. SW, Albuquerque 87105

Adelante Senior Center

Build strength and increase mobility with free yoga classes every Wednesday and Friday.

Silver Horizons offers free groceries for low income seniors 50+ (income verification may be required). Times and locations are listed below. 

When: 1st Tuesday of every month

10:30 – 11:30am 

Where: Raymond G. Sanchez Senior Center

9800 Fourth St. NW

When: 3rd Saturday of every month

10:00 – 11:00am

Where: Paradise Hills Senior Center

6001 Paradise Blvd. NW

When: 2nd Wednesday of every month

12:30-1:30pm

Where: County Extension Building

1510 Menaul Blvd. NW

When: 3rd Tuesday of every month

10:00 – 11:00am

Where: Tijeras Senior Center

10 Tijeras Ave, Tijeras, NM 87059

This Week’s ReFresh Bag:

This week your Refresh bag will include many of the following delicious fresh and staple items:

• Carrots from Casa Fresco Farm*

• Breakfast Radishes from Carrasco Family Farm*

• Hakurei Turnips w/ greens and lettuce from Farm of Song*

• Red Russian Kale from Vida Verde Farm*

• Oyster/Lion’s Mane Mushrooms from Matt’s Mushroom Farm*

• Potatoes from White Mountain Farm

• Gluten Free Crackers from Izaak’s Table*

*NM grown / NM made We raise money to purchase these foods from local farmers and food producers as a concrete way to invest in our local food system and get delicious, fresh, local food to our ReFresh families. Keep an eye out for these local farms and food businesses when you do your food shopping. ReFresh bags will always include local food items.

Thank You!

Special thanks to all of the farmers and food producers working so hard to feed our communities; our partner organizations who helped to recruit ReFresh families: Kids’ Cook, Together for Brothers, Mandy’s Farm, New Mexico Asian Family Center, and YES Housing; to the staff, volunteers, donors, and ReFresh families who make the program work, and to our partners at MoGro Mobile Grocery, who pack these beautiful ReFresh bags each week for us, and who do so much important work connecting communities to healthy food throughout New Mexico. There would be no ReFresh program without all of you – we love our partners!

– All of us at Three Sisters Kitchen

Follow us on our social media. Click on the icons below!

The post Three Sisters Kitchen ReFresh 3-7-24 Newsletter 3 appeared first on Three Sisters Kitchen.

The post Three Sisters Kitchen ReFresh Newsletter-11-15-23 appeared first on Three Sisters Kitchen.

In this newsletter, you will find: 

– The ReFresh Post-Survey

– Information about quince in the “Featured Bag Item” section.

–  Learn about taking care of winter herbs and veggies in the “Ask a Farmer” section.

– A few simple recipes that you can make with the fresh ingredients in your ReFresh bag in the “Recipes We Love” section

–  Details about Bilingual Computer Classes, the New Mexico State University Newsletter, and the Fiber Arts Classes 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.

The LAST ReFresh distribution of the season: 11/15/23 and 11/16/23

Text your questions, photos, and comments to: ‪(505) 226-3707‬.

Featured Bag Item

Quince:

Quince is a round fruit that is often described as being a cross between an apple and pear shape. The taste of this fruit can be described as having a citrous, sweet, or sour flavor, which can be dependent on how it is cooked or prepared. 

Nutrition Information: Quince contains fiber, potassium, vitamin C, iron, magnesium, and phosphorus, and it has several health benefits. For example, quince is very helpful in promoting digestive health, protecting against cancer, boosting immunity, promoting heart health, and supporting wound healing. 

Fun Fact: Quinces are native to Iran, Greece, Turkey, and the Crimean Peninsula. It was originally used for medicinal purposes in ancient Greece and Persia. 

Storage: Quinces can be stored in a cool, dry space away from other fruits and will last for 10-14 days. They can also be stored in an airtight container in the refrigerator for up to three weeks. 

Here is a great recipe that provides a great example of how quinces can be used!

Baked Quinces

1)Simply Recipes 2)Healthier Steps 3)Kitchen, Leanne. The Produce Bible: Essential Ingredient Information and More Than 200 Recipes for Fruits, Vegetables, Herbs, and Nuts. Stewart, Taberi & Chang, New York, 2007

Have more questions about food and nutrition? Send your questions to lisa@threesisterskitchen.org

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.

Ask a Farmer

Recipes We Love- find three recipes 

Check out the below three recipes that you can use your Refresh bag with. 

Pear Crumble: This is a healthy breakfast or dessert option that is easy and quick to make.

Arugula Pasta: This is a delicious meal that takes little time to make and can be served for lunch or dinner!

Apple Fries: This is a tasty snack that is perfect during the fall season!

Kieffer Pears: Kieffer pears are a great source of vitamin C, vitamin K, potassium, and fiber. These nutrients are helpful in boosting immunity, maintaining digestive health, maintaining fluid balance, and assisting in wound healing. 

Arugula: Arugula contains various vitamins and minerals, such as calcium, potassium, vitamin C, vitamin K, and vitamin A. These vitamins and minerals promote bone, muscle, heart, and eye health. They also help assist with wound healing and boost immunity. 

Red Rome Apples: Red Rome Apples are rich in fiber, potassium, vitamin C, vitamin A, and iron. These help promote digestive, heart, and eye health. Apples also help to boost immunity, and the iron that is contained within them helps transport nutrients and oxygen throughout the body. 

Substitutions:

• Pear Crumble: 

  • Substitute honey with maple syrup for vegan option

• Apple Fries: 

  • Substitute evaporated milk or coconut cream for heavy cream if whipped cream dipping sauce is made

Recipes by 1)Homemade Mastery 2)The Clever Meal 3)Food Network

Community Resource

Bilingual Computer Class: Various libraries around the city have one-on-one support computer sessions in English and Spanish and are recurring. Call your local branch to make an appointment to accommodate your schedule. Most classes require advance registration and a library card.

New Mexico State University Newsletter: You can use this form to sign up for nutrition classes and to learn recipes. For more information about our classes, please visit ican.nmsu.edu.

Fiber Arts Classes: Do you enjoy Knitting, Crocheting or other fiber arts? Would you like to work on your stitching projects with like minded folks? Join the Stitch Up! Group January 23, 2024 from 2:00 pm – 4:00 pm at the Lomas/Tramway Library. It’s FREE! All skill levels are welcome.

This week’s ReFresh bag:

This week your Refresh bag will include the following delicious fresh and staple items:

• Sweet Potatoes from Farm of Song* 

• Daikon Radish from Farm of Song*

•  Kieffer Pears from Synergia Ranch

• Red Rome Apples from Chama River* 

• Green Tomatoes from Vida Verde Farm*

• Quince from Chispas Farm*

• Oregano from Tesuque Pueblo Farm*

• Arugula from Ashokra Farm*

• Granola from Three Sisters Kitchen*

*NM grown / NM made We raise money to purchase these foods from local farmers and food producers as a concrete way to invest in our local food system and get delicious, fresh, local food to our ReFresh families.

*NM grown / NM made We raise money to purchase these foods from local farmers and food producers as a concrete way to invest in our local food system and get delicious, fresh, local food to our ReFresh families. Keep an eye out for these local farms and food businesses when you do your food shopping. ReFresh bags will always include local food items.

Special thanks to all of the farmers and food producers working so hard to feed our communities; to the staff, volunteers, donors, and ReFresh families who make the program work, and to our partners at MoGro who pack these beautiful ReFresh bags each week for us, and who do so much important work connecting communities to healthy food throughout New Mexico. There would be no ReFresh program without all of you – we love our partners

The post Three Sisters Kitchen ReFresh Newsletter-11-2-23 appeared first on Three Sisters Kitchen.

The post Three Sisters Kitchen ReFresh Newsletter-10-04-23 appeared first on Three Sisters Kitchen.

The post Three Sisters Kitchen ReFresh Newsletter-09-20-23 appeared first on Three Sisters Kitchen.