The DHF Blog | Posts Filtered by Month

Welcome back to Dancing Hen Farm's blog! This week, we’re turning our attention to a hearty and versatile veggie—lima beans. Known for their buttery texture and mild flavor, lima beans are a fantastic addition to a variety of dishes. Let's explore their nutrition facts, some fun facts, and a few mouthwatering recipes. And as always, don’t forget to share your culinary creations and experiences on our social media!

Nutrition Facts

Lima beans are packed with nutrients:

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

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

Recipes:

Lima Bean Salad with Lemon Vinaigrette

Ingredients:
- 2 cups cooked lima beans
- 1/2 red onion, finely chopped
- 1 cucumber, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked lima beans, red onion, cucumber, and parsley.
2. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
3. Pour the vinaigrette over the salad and toss to coat.
4. Serve chilled or at room temperature as a refreshing side dish.

Lima Bean and Bacon Skillet

Ingredients:
- 2 cups cooked lima beans
- 4 slices bacon, chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon crushed red pepper flakes (optional)
- Salt and pepper to taste
- Fresh parsley, chopped, for garnish
Instructions:
1. In a large skillet, cook the chopped bacon over medium heat until crispy. Remove the bacon and set it aside, leaving the rendered fat in the skillet.
2. Add the chopped onion to the skillet and sauté until softened, about 5 minutes.
3. Add garlic, smoked paprika, and red pepper flakes, and cook for another minute.
4. Stir in the cooked lima beans and cook until heated through, about 3-5 minutes.
5. Season with salt and pepper.
6. Top with the crispy bacon and garnish with fresh parsley. Serve hot

Lima Bean and Veggie Stir-Fry

Ingredients:
- 2 cups cooked lima beans
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 carrot, julienned
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 tablespoon honey
- 2 cloves garlic, minced
- 1 teaspoon grated ginger
- Sesame seeds for garnish
Instructions:
1. In a large skillet or wok, heat sesame oil over medium-high heat.
2. Add garlic and ginger, and sauté for 1 minute.
3. Add bell pepper, zucchini, and carrot, and stir-fry for 3-4 minutes until slightly tender.
4. Stir in the cooked lima beans and cook for another 2-3 minutes until heated through.
5. Add soy sauce and honey, and stir to coat the vegetables and beans.
6. Garnish with sesame seeds and serve hot over rice or noodle

Share Your Creations!

We love seeing how you use the ingredients from our farm. Be sure to share pictures and your delicious experiences with lima beans on our social media channels. Tag us and use the hashtag #DancingHenFarmCSA. Happy cooking!

Green Beans: Crisp and Delicious from the Farm

Welcome back to Dancing Hen Farm's blog! This week, we're highlighting a crisp, versatile, and nutrient-packed veggie—green beans. These farm-fresh beans are perfect for a variety of dishes, from simple sides to flavorful mains. Let’s explore their nutrition facts, some fun facts, and a few delicious recipes straight from the farm. Don't forget to share your creations and experiences on our social media!

Nutrition Facts

Green beans are not just crunchy and tasty; they’re also loaded with nutrients:

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

Multiple Names:
- Green beans are also known as string beans, snap beans, or French beans.
Variety and Color:
- While the most common green beans are, well, green, they also come in yellow and purple varieties.
Historical Note:
- Green beans have been cultivated for thousands of years and were a staple food for Native American tribes before European settlers arrived.
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.
Versatile Cooking:
- They can be eaten raw, steamed, boiled, stir-fried, or even pickled, making them a versatile ingredient in the kitchen.

Recipes

1. Simple Sautéed Green Beans

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.

2. Green Bean and Cherry Tomato Salad

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!

We love seeing how you use the ingredients from our farm. Be sure to share pictures and your delicious experiences with green beans on our social media channels. Tag us and use the hashtag #DancingHenFarmCSA. Happy cooking!

Understanding Organic vs. Certified Organic

Hello friends and supporters of Dancing Hen Farm!In the world of farming and food production, the terms "organic" and "certified organic" are often used. But what do they really mean, and is certification necessary for ensuring the quality and health benefits of the food we produce? Let’s delve into the differences and share our approach here at Dancing Hen Farm.

Organic vs. Certified Organic

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:

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

While certification can offer assurance, we believe that the heart of organic farming lies in caring for our soil and environment. At Dancing Hen Farm, we take immense pride in our commitment to these principles, even though we are not certified organic. Here’s why we think this approach matters:

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.

You can trust that at Dancing Hen Farm, we have your back. We are dedicated to growing food that is not only delicious but also beneficial for your health. Worry not—we’re here to provide you with the best local, chemical-free produce and pasture-raised eggs and chicken.

Thank you for being a part of our community!

Written by Tai from the Farm

Feel free to share your thoughts, experiences, and recipes with us on social media. We love hearing from our CSA members and seeing how you enjoy the bounty of Dancing Hen Farm!