Spaghetti Squash: Nature’s Pasta Alternative

Nutrition Facts

• Calories: Approximately 31 calories per cup (cooked).
• Vitamins: High in vitamin C, B6, and folate.
• Minerals: Good source of potassium and manganese.
• Fiber: Offers a decent amount of dietary fiber.
• Carbohydrates: Contains only 7 grams of carbs per cup, making it a great low-carb option.

Fun Facts

1. Low-Calorie Pasta Substitute:
   • Spaghetti squash’s stringy texture makes it a popular low-carb alternative to traditional pasta.
2. From Central America:
   • Spaghetti squash originated in Central America and has been enjoyed for centuries.
3. It’s a Winter Squash:
   • Although named for its resemblance to spaghetti, spaghetti squash is part of the winter squash family, like pumpkins and butternut squash.
4. Multiple Cooking Methods:
   • You can bake, steam, microwave, or even slow cook spaghetti squash.
5. Yellow or Orange:
   • Ripe spaghetti squash can range from pale yellow to deep orange, with darker shades indicating more beta-carotene.

Recipes

• Ingredients:
  • 1 medium spaghetti squash
  • 2 cups marinara sauce
  • 1/4 cup grated Parmesan cheese
  • Fresh basil for garnish
  • Salt and pepper to taste
• Instructions:
  1. Preheat your oven to 400°F (200°C).
  2. Cut the spaghetti squash in half lengthwise and scoop out the seeds.
  3. Place the squash halves cut-side down on a baking sheet and roast for 35-40 minutes, until the flesh is tender.
  4. Use a fork to scrape out the squash’s strands into a bowl.
  5. Heat the marinara sauce and pour it over the squash. Top with Parmesan cheese and fresh basil. Season with salt and pepper.
  6. Serve as a healthy alternative to traditional pasta.

• Ingredients:
  • 1 medium spaghetti squash
  • 1/2 cup cooked bacon or pancetta, crumbled
  • 2 eggs
  • 1/4 cup grated Parmesan cheese
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Fresh parsley for garnish
• Instructions:
  1. Preheat the oven to 400°F (200°C) and roast the spaghetti squash as described above.
  2. While the squash is roasting, whisk the eggs and Parmesan together in a bowl.
  3. In a skillet, sauté the garlic until fragrant. Add the crumbled bacon or pancetta.
  4. Once the squash is cooked, scrape out the strands and add them to the skillet with the bacon.
  5. Remove the skillet from heat and stir in the egg and Parmesan mixture until the sauce thickens from the residual heat.
  6. Garnish with fresh parsley and serve warm.

• Ingredients:
  • 1 medium spaghetti squash
  • 1/2 cup pesto sauce (store-bought or homemade)
  • 1 zucchini, chopped
  • 1 bell pepper, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
• Instructions:
  1. Roast the spaghetti squash as described in previous recipes.
  2. While the squash is roasting, sauté the zucchini and bell pepper in olive oil until tender.
  3. Once the squash is cooked, scrape out the strands and toss with pesto sauce.
  4. Mix in the sautéed veggies, season with salt and pepper, and serve as a healthy, veggie-packed meal.

• Ingredients:
  • 1 medium spaghetti squash
  • 1/2 cup ricotta cheese
  • 1/2 cup marinara sauce
  • 1/4 cup mozzarella cheese, shredded
  • 1/4 cup Parmesan cheese, grated
  • 1/2 teaspoon Italian seasoning
  • Salt and pepper to taste
• Instructions:
  1. Preheat your oven to 375°F (190°C).
  2. Roast the spaghetti squash and scrape the strands into a bowl.
  3. In a baking dish, layer the spaghetti squash, ricotta, marinara sauce, and shredded mozzarella. Sprinkle with Parmesan and Italian seasoning.
  4. Bake for 20 minutes or until bubbly and golden brown on top.
  5. Serve this comforting casserole as a main dish.

Share Your Creations!

Lima Beans: Nutritious and Versatile

Nutrition Facts

• Calories: Approximately 113 calories per 100 grams.
• Vitamins: Rich in vitamin B6, folate, and vitamin C.
• Minerals: Good source of potassium, iron, and magnesium.
• Protein: Contains a significant amount of plant-based protein.
• Fiber: High in dietary fiber, supporting digestive health.

Fun Facts

1. Also Known As:
   • Lima beans are sometimes called "butter beans" due to their creamy texture when cooked.
2. Ancient Crop:
   • Lima beans have been cultivated for over 4,000 years, originating in Central and South America.
3. Size Variations:
   • Lima beans come in two main varieties: baby lima beans (smaller and more tender) and Fordhook lima beans (larger and starchier).
4. Nitrogen Fixers:
   • Like other legumes, lima beans are nitrogen fixers, meaning they help enrich the soil by adding nitrogen back into it.
5. Fresh or Dried:
   • Lima beans can be eaten fresh, dried, or frozen, making them a versatile pantry staple.

Green Beans: Crisp and Delicious from the Farm

Nutrition Facts

• Calories: Approximately 31 calories per 100 grams.
• Vitamins: High in vitamins A, C, and K.
• Minerals: Good source of folate, iron, and magnesium.
• Fiber: Contains dietary fiber, promoting healthy digestion.
• Antioxidants: Rich in antioxidants, which help protect your body from free radicals.

Fun Facts

1. Multiple Names:
   • Green beans are also known as string beans, snap beans, or French beans.
2. Variety and Color:
   • While the most common green beans are, well, green, they also come in yellow and purple varieties.
3. Historical Note:
   • Green beans have been cultivated for thousands of years and were a staple food for Native American tribes before European settlers arrived.
4. Climbing or Bush:
   • Green beans grow in two main types: climbing (pole beans) and bush varieties. Pole beans need support to grow vertically, while bush beans grow in a more compact form.
5. Versatile Cooking:
   • They can be eaten raw, steamed, boiled, stir-fried, or even pickled, making them a versatile ingredient in the kitchen.

Recipes

• Ingredients:
  • 1 pound fresh green beans, trimmed
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Lemon zest (optional)
• Instructions:
  1. Heat olive oil in a large skillet over medium heat.
  2. Add garlic and sauté until fragrant, about 1 minute.
  3. Add green beans and cook, stirring occasionally, until they are tender-crisp, about 5-7 minutes.
  4. Season with salt and pepper, and sprinkle with lemon zest if desired.
  5. Serve hot as a side dish.

• Ingredients:
  • 1 pound fresh green beans, trimmed
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons olive oil
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  • Fresh basil leaves, chopped (optional)
• Instructions:
  1. Blanch green beans in boiling water for 3-4 minutes, then transfer to an ice bath to stop cooking. Drain and set aside.
  2. In a large bowl, combine green beans, cherry tomatoes, and red onion.
  3. In a small bowl, whisk together olive oil and balsamic vinegar.
  4. Pour the dressing over the vegetables and toss to coat.
  5. Season with salt and pepper and sprinkle with fresh basil if desired.
  6. Serve chilled or at room temperature.

Share Your Creations!

Understanding Organic vs. Certified Organic

Organic vs. Certified Organic

• Organic farming emphasizes natural processes and materials to cultivate crops and raise livestock. This means avoiding synthetic fertilizers, pesticides, and genetically modified organisms (GMOs).
• Farmers use techniques like crop rotation, composting, and biological pest control to maintain soil health and plant vitality.
• Organic farming promotes biodiversity, sustainability, and ecosystem health.

• Certified organic farms follow the same principles as organic farms but go through a formal certification process to verify they meet specific standards set by an accredited certifying agency.
• Certification involves detailed record-keeping, regular inspections, and strict adherence to guidelines about the use of synthetic inputs and management practices.
• The certification process can be costly, involving fees for inspections and paperwork, which can be a significant expense for small farms.

Our Philosophy at Dancing Hen Farm

• Sustainable Practices: We use natural methods to grow our crops, ensuring the health of our soil and the surrounding ecosystem.
• No Chemicals: We believe that food is medicine. By avoiding synthetic fertilizers and pesticides, we ensure that our produce is free from harmful chemicals, providing you with safe, healthy food.
• Quality and Care: Our dedication to sustainable farming practices means that we can offer you high-quality, nutritious produce, eggs, and chicken. We nurture our plants and animals with care, so you can enjoy food that’s good for your body and soul.
• Cost-Effective Use of Resources: Instead of spending money on the costly certification process, we invest directly in our farm. This allows us to improve our infrastructure, enhance our farming practices, and ensure the well-being of our plants and animals.

Understanding Permaculture: A Sustainable Approach to Farming

What is Permaculture?

Key Differences from Conventional Farming

1. Biodiversity vs. Monoculture: Conventional farms typically grow a single crop over large areas, which can deplete soil nutrients and increase vulnerability to pests and diseases. Permaculture farms, like ours, cultivate a diverse range of plants and animals, promoting a balanced ecosystem and natural pest control.
2. Natural Fertility vs. Synthetic Inputs: Instead of relying on chemical fertilizers, we use compost, cover crops, and animal manure to enrich the soil naturally. This enhances soil structure, retains moisture, and supports healthy microbial activity.

Benefits for the Planet and Soil

• Reduced Carbon Footprint: By avoiding synthetic chemicals and using organic matter, we reduce greenhouse gas emissions.
• Soil Health: Practices like crop rotation, cover cropping, and composting enhance soil fertility and structure, preventing erosion and degradation.
• Water Conservation: Techniques such as mulching and planting drought-resistant species help conserve water and reduce the need for irrigation.

Nutritional Benefits for You

• Nutrient-Dense Foods: Healthy soil produces nutrient-rich fruits and vegetables. Our diverse planting means you get a variety of vitamins, minerals, and antioxidants in your diet.
• No Harmful Chemicals: Our produce is grown without synthetic pesticides or fertilizers, ensuring you consume clean and healthy food.

Companion Planting and Working with Mother Nature

• Tomatoes and Basil: Basil helps repel insects that can harm tomatoes.
• Corn, Beans, and Squash (The Three Sisters): Corn provides a structure for beans to climb, beans fix nitrogen in the soil, and squash covers the ground to prevent weeds.

Join Us at Dancing Hen Farm!

The Journey of Our Produce: From Farm to Table

The Long Road to Your Grocery Store

Preserving Produce: The Use of Chemicals

• Pesticides and Herbicides: These chemicals are used during the growing process to protect crops from pests and weeds. However, residues can remain on the produce, posing potential health risks to consumers.
• Fungicides: To prevent mold and spoilage during transit, produce is frequently treated with fungicides. These chemicals help extend the shelf life but can have negative health implications.
• Wax Coatings: Fruits and vegetables like apples and cucumbers are often coated with wax to prevent moisture loss and enhance appearance. While these coatings are usually food-grade, they can trap pesticide residues.
• Ethylene Gas: This is used to ripen fruits artificially. While ethylene itself is not harmful, the process can reduce the nutritional quality of the produce.

The Environmental Impact

Dancing Hen Farm: Your Local CSA

Why Local Matters

• Freshness and Nutritional Value: Local produce is often harvested at its peak ripeness and sold shortly after, ensuring maximum freshness and nutritional content.
• Reduced Carbon Footprint: Local food travels a shorter distance, resulting in lower greenhouse gas emissions.
• Support for Local Economy: Buying from local farmers helps support the local economy and encourages sustainable farming practices.

Join Us for the Live Music Series Fundraiser