Three Sisters Kitchen ReFresh Newsletter 9-16-20

Three Sisters Kitchen ReFresh Newsletter

Welcome to your ReFresh newsletter!

In this newsletter, you’ll find:

– Tiana shares her tips for caring for tomato plants in the fall and winter.

– Lisa explores the benefits of mizuna greens.

– A few simple recipes featuring ReFresh ingredients.

– Blythe explains a helpful nutrition tool: the Healthy Eating Plate.

We hope you enjoy this newsletter. Thank you for your participation as we work together to create a healthy local food system.

Upcoming Delivery: Wednesday, September 30th, 2020

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

Thank you for joining!

              

Thanks to the 30+ of you who joined the first online ReFresh cooking class! Hope you had a great time making blue corn porridge with Lisa! Our NEXT online cooking class will be on 10/1. Stay tuned for more info on how to register for the October class!

Pictured: 9/3 online ReFresh cooking class

Ask a Farmer
With Farmer Tiana Baca

Want to know how to take care of your tomato plants during fall and winter? Here is what you can do.

    

Ask a TSK Community Health Educator

With Lisa Chen

What is Mizuna and what are its health benefits?

Mizuna, also called Japanese mustard greens, is rich in vitamin A and plant compound, quercetin. Both nutrients are important for immunity and anti-inflammation.  

Simple ways to eat mizuna are to add it to your salad or blend with other greens as a smoothie. Check out this delicious greek mizuna salad!

Do you have a question 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.

Photo by Sharon Palmer

Recipes We Love!

  • This pancake recipe provides energy and protein for the morning! You can use plant-based milk and whole wheat flour for substitutions. Top with the fruits you like such as bananas, tangerines, apples, etc! You can also drizzle maple syrup, honey, or agave on the pancakes!

  • This garden veggie and white bean chili recipe is perfect for a cold night. For a substitution, add any vegetables and any types of beans you have at home. Try grating your favorite cheese from Tucumcari Mt Cheese Factory on top, and scoop up all those veggies with a delicious tortilla from Sabroso Foods.

Pictured: (1) pancake by Lisa Chen, (2) garden veggie and white bean chili by Diabetes Food Hub
Community Resources
With Blythe Maunders

There is lots of information available about food and nutrition. Here is one of our favorite tools to help plan healthy and balanced meals: Healthy Eating Plate.

The Healthy Eating Plate features different food groups visually: vegetables, fruits, grains, and protein (plus water and healthy oils on the side). As you can see, simply glancing at the Plate visual can remind us to try and include all the food groups on our plate and show us about how much space each group should occupy in our meal. Not all of our food is served on a plate, but the same concept applies to any meal- whether it be in a bowl, a cup, or wrapped in a tortilla. Healthy Eating Plate also offers examples of the many healthy options we can choose from in each food group, including whole grains and various plant-based proteins. Visit another resource Choose My Plate to check out recipes and more nutrition information.

Healthy Eating Plate by Harvard School of Public Health 

This week your Refresh bag will include many of the following delicious fresh and staple items:
  • Bok Choy from Vida Verde Farm*
  • Gala apples from Montoya Orchard*
  • Mizuna from Agri-Cultura Network*
  • Fingerling potatoes from Rodriguez S & J Farm*
  • Cheese from Tucumcari Mountain Cheese Factory*
  • Flour tortillas from Sabroso Foods*
  • Pecans from Pecans de Lucero*
    A three-generation family-owned & operated 80-acre pecan farm in Las Cruces, NM. They deliver the highest quality of raw & cinnamon sugar flavored pecans. Visit the national website: americanpecan.com for recipes & nutritional information!
  • Corn from Collins Land & Cattle
  • Eggs from Yoder Family Farms
  • Avocados from Quality Fruit & Veg
  • Pomegranates from Quality Fruits & Veg
* 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 boxes 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; to Penske Truck Rentals who generously provides a discount that makes our home delivery possible; 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

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*** Pictured: TSK Staff Meeting on Zoom