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