| At Mountain Valley View Farm, Inc. we raise organic and environmentally clean vegetables for local customers. Because we are a small farm, we can only ship vegetable products on a limited basis and we often have a waiting list, so please let us know your requirements ahead of time. Organic food is defined as foods that are produced according to certain production standards. Our vegetables are grown according to these standards. USDA National Organic Standards Board (NOSB) definition, April 1995
Ecologically clean food is defined as foods which, by their production, do no harm to the physical environment or to any living species. Care is taken to keep the ecosystem clean while growing food products on a farm. This trend will expand as more consumers demand ecologically clean foods. We want to be part of that movement and we encourage our readers to request ecologically clean food at their favorite grocery store. Some of the crops we offer are: arugula, asparagus, beets, beet greens, cabbage, carrots, Chinese pea pods, corn, cucumbers, garlic, green beans, Jerusalem artichokes, lettuce, lima beans, radishes, onions, parsnips, peas, potatoes, shallots, snap pea pods, spinach, swiss chard,tomatoes, turnips, and wax beans. More detailed information about our vegetables is listed below. Please contact us if you wish to order any of the above items. There is a waiting list for some items so please order in advance.
Arugula Arugula is an edible annual plant, also known as rocket (roquette), garden rocket, or eruca. It is used as a leaf vegetable, which looks like a longer leaved and open lettuce. It is rich in vitamin C and potassium. It is frequently cultivated, although domestication cannot be considered complete. It has been grown in the Mediterranean area since Roman times, and is considered an aphrodisiac. Before the 1990s it was usually collected in the wild and was not cultivated on a large scale or researched scientifically. In addition to the leaves, the flowers (often used in salads as an edible garnish), young seed pods and mature seeds are all edible. It is now cultivated in various places, especially in Veneto, Italy, but is available throughout the world. It is also locally naturalised away from its native range in temperate regions around the world, including northern Europe and North America.In India, the mature seeds are known as Gargeer. It has a rich, peppery taste, and has an exceptionally strong flavour for a leafy green. It is generally used in salads, often mixed with other greens in a mesclun, but is also cooked as a vegetable or used raw with pasta or meats in northern Italy and in western Slovenia (especially in the Slovenian Istria). In Italy, rocket is often used in pizzas, added just before the baking period ends or immediately afterwards, so that it will not wilt in the heat. In the Slovenian Littoral, it is often combined with boiled potatoes, also as a soup. In the later periods, it is frequently served together with cheese burek, especially in the town of Koper. On the island of Ischia in the Gulf of Naples, a digestive alcohol called rucolino is made from the plant, a drink often enjoyed in small quantities following a meal. The liquor is a local specialty enjoyed in the same way as a limoncello or grappa and has a sweet peppery taste that washes down easily. In Egypt the plant is commonly eaten with ful medames for breakfast, and regularly accompanies local seafood dishes. In West Asia and Northern India, arugula seeds are pressed to make taramira oil, used in pickling and (after aging to remove acridity) as a salad or cooking oil. The seed cake is also used as animal feed. ~ ~ ~ ~ ~
A spring vegetable, a flowering perennial plant. It was once classified in the lily family, like its Allium cousins, onions and garlic, but the Liliaceae have been split and the onion-like plants are now in the family Amaryllidaceae and asparagus in the Asparagaceae. Asparagus officinalis is native to most of Europe, northern Africa and western Asia,and is widely cultivated as a vegetable crop. Only young asparagus shoots are commonly eaten: once the buds start to open ("ferning out"), the shoots quickly turn woody. Asparagus is low in calories and is very low in sodium. It is a good source of vitamin B6, calcium, magnesium and zinc, and a very good source of dietary fiber, protein, vitamin A, vitamin C, vitamin E, vitamin K, thiamin, riboflavin, rutin, niacin, folic acid, iron, phosphorus, potassium, copper, manganese and selenium, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. The amino acid asparagine gets its name from asparagus, the asparagus plant being rich in this compound. The shoots are prepared and served in a number of ways around the world, typically as an appetizer or vegetable side dish. In Asian-style cooking, asparagus is often stir-fried. Cantonese restaurants in the United States often serve asparagus stir-fried with chicken, shrimp, or beef, and also wrapped in bacon. Asparagus may also be quickly grilled over charcoal or hardwood embers. It is also used as an ingredient in some stews and soups. In the French style, it is often boiled or steamed and served with hollandaise sauce, melted butter or olive oil, Parmesan cheese or mayonnaise. Tall, narrow asparagus cooking pots allow the shoots to be steamed gently, their tips staying out of the water. In recent years, almost as a cycle dating back to early culinary habits, asparagus has regained its popularity eaten raw as a component of a salad. Asparagus can also be pickled and stored for several years. The second century physician Galen described asparagus as "cleansing and healing". Nutrition studies have shown asparagus is a low-calorie source of folate and potassium. Its stalks are high in antioxidants. "Asparagus provides essential nutrients: six spears contain some 135 micrograms (μg) of folate, almost half the adult RDI (recommended daily intake), 20 milligrams of potassium," notes an article in Reader's Digest. Research suggests folate is key in taming homocysteine, a substance implicated in heart disease. Folate is also critical for pregnant women, since it protects against neural tube defects in babies. Several studies indicate getting plenty of potassium may reduce the loss of calcium from the body. Particularly green asparagus is a good source of vitamin C. Vitamin C helps the body produce and maintain collagen, the major structural protein component of the body's connective tissues. ~ ~ ~ ~ ~
The beet has a long history of cultivation stretching back to the second millennium BC. The plant was probably domesticated somewhere along the Mediterranean, whence it was later spread to Babylonia by the 8th century BC and as far east as China by 850 AD. Available evidence, such as that provided by Aristotle and Theophrastus, suggests the leafy varieties of the beet were grown primarily for most of its history, though these lost much of their popularity much later following the introduction of spinach. The beet became highly commercially important in 19th century Europe following the development of the sugar beet in Germany and the discovery that sucrose could be extracted from them, providing an alternative to tropical sugar cane. It remains a widely cultivated commercial crop for producing table sugar. Spinach beet leaves are eaten as a pot herb. Young leaves of the garden beet are sometimes used similarly. The midribs of Swiss chard are eaten boiled while the whole leaf blades are eaten as spinach beet. The leaves and stems of young plants are steamed briefly and eaten as a vegetable; older leaves and stems are stir-fried and have a flavour resembling taro leaves. The usually deep-red roots of garden beet are eaten boiled either as a cooked vegetable, or cold as a salad after cooking and adding oil and vinegar. A large proportion of the commercial production is processed into boiled and sterilised beets or into pickles. In Eastern Europe beet soup, such as cold borsch, is a popular dish. Yellow-coloured garden beets are grown on a very small scale for home consumption. Beetroot can be peeled, steamed, and then eaten warm with butter as a delicacy; cooked, pickled, and then eaten cold as a condiment; or peeled, shredded raw, and then eaten as a salad. Pickled beets are a traditional food of the American South. It is also common in Australia and New Zealand for pickled beetroot to be served on a hamburger. The roots and leaves of the beet have been used in folk medicine to treat a wide variety of ailments.Ancient Romans used beetroot as a treatment for fevers and constipation, amongst other ailments. Apicius in De re coquinaria gives five recipes for soups to be given as a laxative, three of which feature the root of beet. Hippocrates advocated the use of beet leaves as binding for wounds. Since Roman times, beetroot juice has been considered an aphrodisiac. From the Middle Ages, beetroot was used as a treatment for a variety of conditions, especially illnesses relating to digestion and the blood. It has been suggested the pigment molecule betanin in the root of red beets may protect against oxidative stress and has been used for this purpose in Europe for centuries. All parts of the beet plant contain oxalic acid. Beet greens and Swiss chard are both considered high oxalate foods which have been implicated on the formation of kidney stones. ~ ~ ~ ~ ~
Cabbage is used as a leafy green vegetable. It is a herbaceous, biennial, dicotyledonous flowering plant distinguished by a short stem upon which is crowded a mass of leaves, usually green but in some varieties red or purplish, which while immature form a characteristic compact, globular cluster (cabbagehead). The cultivated cabbage is derived from a leafy plant called the wild mustard plant, native to the Mediterranean region, where it is common along the seacoast. Also called sea cabbage and wild cabbage, it was known to the ancient Greeks and Romans; Cato the Elder praised this vegetable for its medicinal properties, declaring that "It is the cabbage that surpasses all other vegetables." The English name derives from the Normanno-Picard caboche (head), perhaps from boche (swelling, bump). Cabbage was developed by ongoing artificial selection for suppression of the internode length. The only part of the plant that is normally eaten is the leafy head; more precisely, the spherical cluster of immature leaves, excluding the partially unfolded outer leaves. Cabbage is used in a variety of dishes for its naturally spicy flavor. The so-called "cabbage head" is widely consumed raw, cooked, or preserved in a great variety of dishes. It is the principal ingredient in coleslaw. Cabbage is often added to soups or stews. Cabbage soup is popular in Central and Eastern Europe, and cabbage is an ingredient in some kinds of borscht. Cabbage is the basis for sauerkraut. Chinese suan cai and Korean kimchi are produced using the related Chinese cabbage. To pickle cabbage it is covered with a brine made of its own juice with salt, and left in a warm place for several weeks to ferment. Sauerkraut (colloquially referred to as "kraut") was historically prepared at home in large batches, as a way of storing food for the winter. The word comes from German sauer (sour) and kraut (plant or cabbage) (Old High German sūr and krūt). Cabbage can also be pickled in vinegar with various spices, alone or in combination with other vegetables (turnips can be cured in the same way). Korean baechu kimchi is usually sliced thicker than its European counterpart, and the addition of onions, chiles, minced garlic and ginger is common. Cabbage is an excellent source of vitamin C. It also contains significant amounts of glutamine, an amino acid that has anti-inflammatory properties. Cabbage can also be included in dieting programs, as it is a low calorie food. Along with broccoli and other brassica vegetables, cabbage is a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. The compound is also used as an adjuvant therapy for recurrent respiratory papillomatosis, a disease of the head and neck caused by human papillomavirus (usually types 6 and 11) that causes growths in the airway that can lead to death. Boiling reduces anti-cancer properties. In European folk medicine, cabbage leaves are used to treat acute inflammation. A paste of raw cabbage may be placed in a cabbage leaf and wrapped around the affected area to reduce discomfort. Some claim it is effective in relieving painfully engorged breasts in breastfeeding women. Fresh cabbage juice has been shown to promote rapid healing of peptic ulcers. Cabbage is also known for slowing down growing cancer cells. ~ ~ ~ ~ ~
A root vegetable, usually orange in colour, though purple, red, white, and yellow varieties exist. It has a crisp texture when fresh. The most commonly eaten part of a carrot is a taproot, although the greens are edible as well. It is a domesticated form of the wild carrot Daucus carota, native to Europe and southwestern Asia. The domestic carrot has been selectively bred for its greatly enlarged and more palatable, less woody-textured edible taproot. Carrots can be eaten in a variety of ways. Only 3% of the β-carotene in raw carrots is released during digestion: this can be improved to 39% by pulping, cooking and adding cooking oil. Alternatively they may be chopped and boiled, fried or steamed, and cooked in soups and stews, as well as baby and pet foods. A well known dish is carrots julienne. Grated carrots are used in carrot cakes, as well as carrot puddings, an old English dish thought to have originated in the early 19th century. The greens are edible as a leaf vegetable, but are rarely eaten by humans. Together with onion and celery, carrots are one of the primary vegetables used to make various broths. Ever since the late 1980s, baby carrots or mini-carrots (carrots that have been peeled and cut into uniform cylinders) have been a popular ready-to-eat snack food available in many supermarkets. Carrot juice is also widely marketed, especially as a health drink, either stand-alone or blended with fruits and other vegetables. The carrot gets its characteristic and bright orange colour from β-carotene, which is metabolised into vitamin A in humans when bile salts are present in the intestines. Massive overconsumption of carrots can cause carotenosis, a benign condition in which the skin turns orange. Carrots are also rich in dietary fibre, antioxidants, and minerals. Lack of vitamin A can cause poor vision, including night vision, and vision can be restored by adding it back into the diet. An urban legend says eating large amounts of carrots will allow one to see in the dark. The legend developed from stories of British gunners in World War II, who were able to shoot down German planes in the darkness of night. The legend arose during the Battle of Britain when the RAF circulated a story about their pilots' carrot consumption as an attempt to cover up the discovery and effective use of radar technologies in engaging enemy planes, as well as the use of red light (which does not destroy night vision) in aircraft instruments. It reinforced existing German folklore and helped to encourage Britons—looking to improve their night vision during the blackouts—to grow and eat the vegetable. Ethnomedically, the roots are used to treat digestive problems, intestinal parasites, and tonsillitis or constipation. ~ ~ ~ ~ ~
Also known as the snow peas, it is a legume, more specifically a variety of pea eaten whole in its pod while still unripe. It is one of the earliest-known cultivated plants, with evidence of having been cultivated in a region that is now along the Thailand-Burma border, 12,000 years ago. It is speculated that the name comes from the whitish tint reflected from the pods. It also may come because of their tendency to grow at the end of winter, just before the last spring freeze. They can be covered with snow - hence the name - during these times, but still keep growing well. As with all legumes, snow peas host beneficial bacteria, rhizobia, that fix nitrogen in the soil — this is called a mutualistic relationship — and are therefore a useful companion plant, especially useful to grow intercropped with green, leafy vegetables that benefit from high nitrogen content in their soil. The green shoots can also be cut and served as a vegetable as is done in Chinese cooking, especially stir-fried with garlic or shellfish such as crab. ~ ~ ~ ~ ~
Maize, known in many English-speaking countries as corn, is a grain domesticated by indigenous peoples in Mesoamerica in prehistoric times. The leafy stalk produces ears which contain seeds called kernels. Corn kernels are technically a fruit but are used in cooking as a vegetable or starch. The Olmec and Mayans cultivated it in numerous varieties throughout central and southern Mexico, cooked, ground or processed through nixtamalization. Between 1700 and 1250 BCE, the crop spread through much of the Americas. The region developed a trade network based on surplus and varieties of corn crops. After European contact with the Americas in the late 15th and early 16th centuries, explorers and traders carried maize back to Europe and introduced it to other countries. Corn spread to the rest of the world due to its ability to grow in diverse climates. Sugar-rich varieties called sweet corn are usually grown for fresh consumption while field-corn varieties are used for animal feed and as chemical feedstocks. Maize and cornmeal (ground dried maize) constitute a staple food in many regions of the world. Maize meal is also used as a replacement for wheat flour, to make cornbread and other baked products. Maize can also be prepared as hominy, in which the kernels are soaked with lye in a process called nixtamalization; or grits, which are coarsely ground hominy. These are commonly eaten in the Southeastern United States, foods handed down from Native Americans, who called the dish sagamite. Maize is a major source of starch. Cornstarch (maize flour) is a major ingredient in home cooking and in many industrialized food products. Maize is also a major source of cooking oil (corn oil) and of maize gluten. Maize starch can be hydrolyzed and enzymatically treated to produce syrups, particularly high fructose corn syrup, a sweetener; and also fermented and distilled to produce grain alcohol. Grain alcohol from maize is traditionally the source of bourbon whiskey. Maize is sometimes used as the starch source for beer. Within the United States, the usage of maize for human consumption constitutes about 1/40th of the amount of grown in the country. In the United States and Canada maize is mostly grown to feed for livestock, as forage, silage (made by fermentation of chopped green cornstalks), or grain. Maize meal is also a significant ingredient of some commercial animal food products, such as dog food. ~ ~ ~ ~ ~
A widely cultivated plant in the gourd family Cucurbitaceae, which includes squash, and in the same genus as the muskmelon. The plant is a creeping vine which bears cylindrical edible fruit. There are two main varieties of cucumber: "slicing" and "pickling" cucumbers. The cucumber is originally from India, but is now grown on most continents. Many different varieties are traded on the global market. Cucumbers which are grown to be eaten fresh are called slicers. The fruit of these cucumbers can grow up to 35 centimeters (14 in) long. They are mainly eaten in the unripe green form. The ripe yellow form normally becomes too bitter and sour. These cucumbers can also be harvested for pickling when they are smaller. Slicers grown commercially for the North American market are generally longer, smoother, more uniform in color, and have a much tougher skin. Slicers in other countries are smaller and have a thinner, more delicate skin. Cucumbers can be pickled for flavor and longer shelf-life. Although any cucumber can be pickled, commercial pickles are made from cucumbers specially bred for uniformity of length-to-diameter ratio and lack of voids in the flesh. Those cucumbers intended for pickling, called picklers, grow to about 7 centimeters (2.8 in) to 10 centimeters (3.9 in) long and 2.5 centimeters (0.98 in) wide. As compared to slicers, picklers tend to be shorter, thicker, less regularly shaped, and have bumpy skin with tiny white- or black-dotted spines. They are never waxed. Color can vary from creamy yellow to pale or dark green. Pickling cucumbers are sometimes sold fresh as “Kirby” or “Liberty” cucumbers. The pickling process removes or degrades much of the nutrient content, especially that of vitamin C. Pickled cucumbers are soaked in brine or a combination of vinegar and brine, although not vinegar alone, often along with various spices. Pickled cucumbers are often referred to simply as "pickles" in the United States or "Gherkins" or "Wallies" in the United Kingdom, the latter name being more common in the north of England where it refers to the large vinegar-pickled cucumbers commonly sold in fish & chip shops. (Although the gherkin is of the same species as the cucumber it is of a completely different cultivar.) ~ ~ ~ ~ ~
Garlic is widely used around the world for its pungent flavor as a seasoning or condiment. The garlic plant's bulb is the most commonly used part of the plant. With the exception of the single clove types, garlic bulbs are normally divided into numerous fleshy sections called cloves. Garlic cloves are used for consumption (raw or cooked) or for medicinal purposes. They have a characteristic pungent, spicy flavor that mellows and sweetens considerably with cooking. Other parts of the garlic plant are also edible. The leaves and flowers (bulbils) on the head (spathe) are sometimes eaten. They are milder in flavor than the bulbs, and are most often consumed while immature and still tender. Immature garlic is sometimes pulled, rather like a scallion, and sold as "green garlic". Garlic is a fundamental component in many or most dishes of various regions, including eastern Asia, South Asia, Southeast Asia, the Middle East, northern Africa, southern Europe, and parts of South and Central America. The flavour varies in intensity and aroma with the different cooking methods. It is often paired with onion, tomato, or ginger. The parchment-like skin is much like the skin of an onion, and is typically removed before using in raw or cooked form. An alternative is to cut the top off the bulb, coat the cloves by dribbling olive oil (or other oil-based seasoning) over them, and roast them in an oven. Garlic softens and can be extracted from the cloves by squeezing the (root) end of the bulb, or individually by squeezing one end of the clove. In Korea, heads of garlic are fermented at high temperature; the resulting product, called black garlic, is sweet and syrupy, and is now being sold in the United States, United Kingdom and Australia. Garlic may be applied to breads to create a variety of classic dishes, such as garlic bread, garlic toast, bruschetta, crostini and canapé. Oils can be flavored with garlic cloves. These infused oils are used to season all categories of vegetables, meats, breads and pasta. Garlic has been found to have antibacterial, antiviral, and antifungal activity. Garlic is also claimed to help prevent heart disease (including atherosclerosis, high cholesterol, and high blood pressure) and cancer. Garlic is used to prevent certain types of cancer, including stomach and colon cancers. ~ ~ ~ ~ ~
Green Beans Also known as French beans and runner beans (British English), are the unripe fruit of any kind of bean, including the yardlong bean, the hyacinth bean, the winged bean, and especially the common bean (Phaseolus vulgaris), whose pods are also usually called string beans in the northeastern United States, but can also be called snap beans. Green bean varieties have been bred especially for the fleshiness, flavor, or sweetness of their pods. Haricots verts, French for "green beans", may refer to a longer, thinner type of green bean than the typical American green bean. The first "stringless" bean was bred in 1894 by Calvin Keeney, called the "father of the stringless bean", while working in Le Roy, New York. Green beans are found in two major groups, bush beans and pole beans. Bush beans are short plants, growing to approximately two feet in height, without requiring supports. They generally reach maturity and produce all of their fruit in a relatively short period of time, then cease to produce. Gardeners may grow more than one crop of bush beans in a season. Green beans are of nearly universal distribution. They are marketed canned, frozen, and fresh. Green beans are often steamed, boiled, stir-fried, or baked in casseroles. A dish with green beans popular throughout the United States, particularly at Thanksgiving, is green bean casserole, which consists of green beans, cream of mushroom soup, and French fried onions. Some restaurants in the USA serve green beans that are battered and fried, and Japanese restaurants in the United States frequently serve green bean tempura. Green beans are also sold dried and fried with vegetables like carrots, corn, and peas. ~ ~ ~ ~ ~
Also called the sunroot, sunchoke, earth apple or topinambour, is a species of sunflower native to eastern North America, and found from Eastern Canada and Maine west to North Dakota, and south to northern Florida and Texas. It is also cultivated widely across the temperate zone for its tuber, which is used as a root vegetable. Despite its name, the Jerusalem artichoke has no relation to Jerusalem, and it is not a type of artichoke, even though both are members of the daisy family. The origin of the name is uncertain. Italian settlers in the USA called the plant girasole, the Italian word for sunflower because of its resemblance to the garden sunflower (note: both the sunflower and the sunchoke are part of the same genus: Helianthus). Over time the name girasole may have been changed to Jerusalem. To avoid confusion, some people have recently started to refer to it as sunchoke or sunroot. Unlike most tubers, but in common with other members of the Asteraceae (including the artichoke), the tubers store the carbohydrate inulin (not to be confused with insulin) instead of starch. For this reason, Jerusalem artichoke tubers are an important source of fructose for industry. The crop yields are high, typically 16–20 tonnes/ha for tubers, and 18–28 tonnes/ha green weight for foliage. Jerusalem artichoke also has a great deal of unused potential as a producer of ethanol fuel, using inulin-adapted strains of yeast for fermentation. The tubers are sometimes used as a substitute for potatoes: they have a similar consistency, and in their raw form have a similar texture, but a sweeter, nuttier flavor; raw and sliced thinly, they are fit for a salad. Jerusalem artichokes have 650 mg potassium per 1 cup (150g) serving. They are also high in iron, and contain 10-12% of the US RDA of fiber, niacin, thiamine, phosphorus and copper. ~ ~ ~ ~ ~
It is most often grown as a leaf vegetable. It is eaten either raw, notably in salads, sandwiches, hamburgers, tacos, and many other dishes, or cooked, as in Chinese cuisine in which the stem becomes just as important as the leaf. Mild in flavour, it has been described over the centuries as a cooling counterbalance to other ingredients in a salad. The earliest depiction of lettuce is in the carvings at the temple of Senusret I at Karnak, where he offers milk to the god Min, to whom the lettuce was sacred. Lettuce was considered an aphrodisiac food in Ancient Egypt, and appears as such in The Contendings of Horus and Seth. Later, Ancient Greek physicians believed lettuce could act as a sleep-inducing agent. The Romans cultivated it, and it eventually made its way to the Papal Court at Avignon, France. Christopher Columbus introduced lettuce to the New World. Some lettuces (especially iceberg) have been specifically bred to remove the bitterness from their leaves. These lettuces have high water content and so are less "nutritionally dense" than are the more bitter lettuces and those with darker leaves. While all lettuces contain antioxidants and vitamin K, romaine and looseleaf lettuce contain five to six times the vitamin C and five to ten times the vitamin A of iceberg. Romaine and butterhead lettuce are good sources of folate. Lettuce naturally absorbs and concentrates lithium. Lettuce is a low calorie food and is a source of vitamin A and folic acid. Lactucarium (or “Lettuce Opium”) is a mild opiate-like substance that is contained in all types of lettuce. Both the Romans and Egyptians took advantage of this property by eating lettuce at the end of a meal to induce sleep. ~ ~ ~ ~ ~
Lima Beans A legume grown for its seed, which is eaten as a vegetable. It is also known as the butter bean. The lima bean is of Andean and Mesoamerican origin. Two separate domestication events are believed to have occurred. The first, taking place in the Andes around 2000 BC, produced a large-seeded variety (Lima type), while the second, taking place in Mesoamerica around AD 800, produced a small-seeded variety (Sieva type). By around 1300, cultivation had spread north of the Rio Grande, and in the 1500s the plant began to be cultivated in the Old World. Lima beans, like many other legumes, are a good source of dietary fiber, and a virtually fat-free source of high quality protein. Lima beans contain both soluble fiber, which helps regulate blood sugar levels and lowers cholesterol, and insoluble fiber, which prevents constipation, digestive disorders, irritable bowel syndrome and diverticulitis. The high fiber content in Lima beans prevents blood sugar levels from rising too rapidly after eating them. They can therefore help balance blood sugar levels while providing steady, slow-burning energy, which makes them a good choice for people with diabetes suffering with insulin resistance. Soluble fiber binds with the bile acids that form cholesterol and, because it is not absorbed by the intestines, it exits the body taking the bile acids with it. As a result, the cholesterol level is lowered. They may therefore help to prevent heart disease, and may reduce the medical dosage required to combat cholesterol in the form of natural food. Apart from providing slow-burning complex carbohydrates, lima beans can increase energy levels by helping to restore more iron. Lima beans are a very good source of the trace mineral manganese, and help enzymes important for energy production and antioxidant defense. ~ ~ ~ ~ ~
Also known as the bulb onion, and common onion, it is the most widely cultivated species of the genus Allium. Onions can be used in almost every type of food, including cooked foods and fresh salads and as a spicy garnish. Usually chopped or sliced, they are found in a large number of recipes and preparations spanning almost the totality of the world's cultures. Depending on the variety, an onion can be sharp, spicy, tangy, pungent, mild or sweet. The whole plant is edible and is used as food in some form or another. Onions are used as an aromatic in cooking. In the classic mirepoix, onion is used along with celery and carrots to flavor stocks, soups, stews and sauces. In Cajun cuisine, the holy trinity is onions, celery and bell pepper. Onions are widely used in Iran, Afghanistan, India, and Pakistan, and are essential to daily life in the local cuisine. They are commonly used as a base for curries or made into a paste and eaten as a main course or as a side dish. Onions pickled in vinegar are eaten as a snack. These are often served as a side serving in fish and chip shops throughout the United Kingdom and Australia, often served with cheese in the United Kingdom, and are referred to simply as "pickled onions" in Eastern Europe. Common onions are normally available in three colors: yellow, red, and white. Yellow onions are full-flavored and are a reliable standby for cooking almost anything. Yellow onions turn a rich, dark brown when cooked and give French onion soup its tangy sweet flavor. The red onion is a good choice for fresh uses or in grilling and char-broiling. White onions are the traditional onion used in classic Mexican cuisine. They have a golden color and sweet flavor when sautéed. Wide-ranging claims have been made for the effectiveness of onions against conditions ranging from the common cold to heart disease, diabetes, osteoporosis, and other diseases. They contain chemical compounds believed to have anti-inflammatory, anticholesterol, anticancer, and antioxidant properties, such as quercetin. Preliminary studies have shown increased consumption of onions reduces the risk of head and neck cancers. In India some sects do not eat onion due to its alleged aphrodisiac properties. In many parts of the undeveloped world, onions are used to heal blisters and boils. Onions may be beneficial for women, who are at increased risk for osteoporosis as they go through menopause, by destroying osteoclasts so they do not break down bone. An American chemist has stated the pleiomeric chemicals in onions have the potential to alleviate or prevent sore throat. Onion in combination with jaggery has been widely used as a traditional household remedy for sore throat in India. For all varieties of onions, the more phenols and flavonoids they contain, the more reputed antioxidant and anticancer activity they provide. ~ ~ ~ ~ ~
A root vegetable related to the carrot. Parsnips resemble carrots, but are paler than most carrots and have a sweeter taste, especially when cooked. The buttery, slightly spicy, sweet flavor of cooked mature (often picked after the first frost) parsnips is reminiscent of butterscotch, honey, and subtle cardamom. Like carrots, parsnips are native to Eurasia and have been eaten there since ancient times. While parsnips can be eaten raw, they are more commonly served cooked. Parsnips can be boiled, roasted or used in stews, soups and casseroles. In some cases, the parsnip is boiled and the solid portions are removed from the soup or stew, leaving behind a more subtle flavor than the whole root and contributing starch to thicken the dish. Roasted parsnip is considered an essential part of Christmas dinner in some parts of the English-speaking world and frequently features in the traditional Sunday Roast. Parsnips can also be fried or made into crisps. The parsnip is richer in vitamins and minerals than its close relative, the carrot. It is particularly rich in potassium with 600 mg per 100 g. The parsnip is also a good source of dietary fiber. 100 g of parsnip contains 55 Calories (230 kJ) of energy. ~ ~ ~ ~ ~
A pea is most commonly the small spherical seed or the seed-pod of the pod fruit Pisum sativum. Each pod contains several peas. Peapods are botanically a fruit, since they contain seeds developed from the ovary of a (pea) flower. However, peas are considered to be a vegetable in cooking. In early times, peas were grown mostly for their dry seeds. In modern times, however, peas are usually boiled or steamed, which breaks down the cell walls and makes the taste sweeter and the nutrients more bio-available. Along with broad beans and lentils, these formed an important part of the diet of most people in the Middle East, North Africa and Europe during the Middle Ages. Fresh peas are often eaten boiled and flavored with butter and/or spearmint as a side dish vegetable. Salt and pepper are also commonly added to peas when served. Fresh peas are also used in pot pies, salads and casseroles. Pea pods do not keep well once picked, and if not used quickly are best preserved by drying, canning or freezing within a few hours of harvest. Dried peas are often made into a soup or simply eaten on their own.Pea soup is eaten in many other parts of the world, including northern Europe, parts of middle Europe, Russia, Iran, Iraq and India. In Sweden it is called ärtsoppa, and is eaten as a traditional Swedish food which predates the Viking era. This food was made from a fast-growing pea that would mature in a short growing season. Ärtsoppa was especially popular among the many poor who traditionally only had one pot and everything was cooked together for a dinner using a tripod to hold the pot over the fire. In Chinese cuisine, pea sprouts are commonly used in stir-fries. Pea leaves are often considered a delicacy as well. In Greece, Turkey, Cyprus, and other parts of the Mediterranean, peas are made into a stew with meat and potatoes. In Hungary and Serbia, pea soup is often served with dumplings and spiced with hot paprika. In the United Kingdom, dried, rehydrated and mashed marrowfat peas, known by the public as mushy peas, are popular, originally in the north of England but now ubiquitously, and especially as an accompaniment to fish and chips or meat pies, particularly in fish and chip shops. Sodium bicarbonate is sometimes added to soften the peas. In 2005, a poll of 2,000 people revealed the pea to be Britain's 7th favorite culinary vegetable. Processed peas are mature peas which have been dried, soaked and then heat treated (processed) to prevent spoilage—in the same manner as pasteurising. Cooked peas are sometimes sold dried and coated with wasabi, salt, or other spices. Peas are high in fiber, protein, vitamins, minerals, and lutein. Dry weight is about one-quarter protein and one-quarter sugar. Pea seed peptide fractions have less ability to scavenge free radicals than glutathione, but greater ability to chelate metals and inhibit linoleic acid oxidation. ~ ~ ~ ~ ~
Potato The potato is a starchy, tuberous crop. Potatoes were first introduced outside the Andes region four centuries ago, and have become an integral part of much of the world's cuisine. It is the world's fourth-largest food crop, following rice, wheat, and maize. Potatoes are prepared in many ways: skin-on or peeled, whole or cut up, with seasonings or without. The only requirement involves cooking to swell the starch granules. Most potato dishes are served hot, but some are first cooked, then served cold, notably potato salad and potato chips/crisps. Common dishes are: mashed potatoes, which are first boiled (usually peeled), and then mashed with milk or yogurt and butter; whole baked potatoes; boiled or steamed potatoes; French-fried potatoes or chips; cut into cubes and roasted; scalloped, diced, or sliced and fried (home fries); grated into small thin strips and fried (hash browns); grated and formed into dumplings, Rösti or potato pancakes. Unlike many foods, potatoes can also be easily cooked in a microwave oven and still retain nearly all of their nutritional value, provided they are covered in ventilated plastic wrap to prevent moisture from escaping; this method produces a meal very similar to a steamed potato, while retaining the appearance of a conventionally baked potato. Potato chunks also commonly appear as a stew ingredient. Potatoes are boiled between 10 and 25 minutes, depending on size and type, to become soft. The potato contains vitamins and minerals, as well as an assortment of phytochemicals, such as carotenoids and natural phenols. A medium-size (5.3 oz) potato with the skin provides 27 mg of vitamin C (45% of the Daily Value (DV)), 620 mg of potassium (18% of DV), 0.2 mg vitamin B6 (10% of DV) and trace amounts of thiamin, riboflavin, folate, niacin, magnesium, phosphorus, iron, and zinc. The fiber content of a potato with skin (2 g) is equivalent to that of many whole grain breads, pastas, and cereals. In terms of nutrition, the potato is best known for its carbohydrate content (approximately 26 grams in a medium potato). The predominant form of this carbohydrate is starch. A small but significant portion of this starch is resistant to digestion by enzymes in the stomach and small intestine, and so reaches the large intestine essentially intact. This resistant starch is considered to have similar physiological effects and health benefits as fiber: It provides bulk, offers protection against colon cancer, improves glucose tolerance and insulin sensitivity, lowers plasma cholesterol and triglyceride concentrations, increases satiety, and possibly even reduces fat storage. ~ ~ ~ ~ ~
An edible root vegetable of the Brassicaceae family that was domesticated in Europe, in pre-Roman times. They are grown and consumed throughout the world. Radishes have numerous varieties, varying in size, color and duration of required cultivation time. There are some radishes that are grown for their seeds; oilseed radishes are grown, as the name implies, for oil production. Radishes can be categorized into four main types (summer, fall, winter, and spring) and a variety of shapes, colors, and sizes, such as red, pink, white, gray-black or yellow radishes, with round or elongated roots that can grow longer than a parsnip. There are red globe radish, black radish, daikon radish, white icicle radish, and California mammoth white radish. The most commonly eaten portion is the napiform taproot, although the entire plant is edible and the tops can be used as a leaf vegetable. The bulb of the radish is usually eaten raw, although tougher specimens can be steamed. The raw flesh has a crisp texture and a pungent, peppery flavor, caused by glucosinolates and the enzyme myrosinase which combine when chewed to form allyl isothiocyanates, also present in mustard, horseradish, and wasabi. Radishes are used in salads, as well as in many European dishes. Radishes are rich in ascorbic acid, folic acid, and potassium. They are a good source of vitamin B6, riboflavin, magnesium, copper, and calcium. One cup of sliced red radish bulbs provides approximately 20 calories, largely from carbohydrates. ~ ~ ~ ~ ~
Shallots probably originated in Central or South-East Asia, traveling from there to India and the eastern Mediterranean. The name shallot comes from Ashkelon, an ancient Philistine city, where people in classical Greek times believed shallots originated. As a variety of onion, shallots taste somewhat like a common onion, but have a sweeter, milder, and yet richer and more complex flavor. Shallots tend to be more expensive than onions. They can be stored for at least 6 months. Shallots are extensively cultivated for use in fresh cooking, in addition to being pickled. Finely sliced deep-fried shallots are used as a condiment in Asian cuisine (often eaten with porridge). Similar to onions, raw shallots release chemicals that irritate the eye when sliced, resulting in tears. In Southeast Asian cuisines, both shallots and garlic are very often used as elementary spices. Raw shallot can also accompany cucumbers when pickled in mild vinegar solution. It is also often chopped finely, then fried until golden brown, resulting in tiny crispy shallot chips called bawang goreng (fried onions) in Indonesian language, which can be bought ready-made from groceries and supermarkets. It enhances the flavor of many Southeast Asian dishes, such as fried rice variants. Crispy shallot chips are also used in southern Chinese cuisine. In Indonesia, sometimes it is made into pickle which is usually added in several traditional foods. Its sourness is thought to increase one's appetite. The shallot is widely used in the southern part of India. In the Kannada language, it is known as chikk-eerulli and used extensively in snacks, salads, curries and rice varieties. It is called chuvannulli in Malayalam and is used in sambar (a tamarind-flavored lentil soup) and different types of kuzhambu (curry). It is used with sugar cubes as a home remedy for sore throat. Shallots appear to contain more flavonoids and phenols than other members of the onion family, giving them greater cancer-fighting properties than any other onion. ~ ~ ~ ~ ~
Also known as sugarsnap peas, are a cultivar group of edible-podded peas that differ from snow peas in that their pods are round as opposed to flat. Snap peas, like all other peas, are pod fruits. An edible-podded pea is similar to a garden, or English, pea, but the pod is less fibrous, and edible when young. Pods of the edible-podded pea, including snap peas, do not have a membrane and do not open when ripe. There are several cultivars of snap peas, including 'Sugar Rae', 'Sugar Bon', 'Sugar Ann', and 'Sugar Snap'. The plants are climbing, and pea sticks or a trellis or other support system is required for optimal growth. Some cultivars are capable of climbing to 2 m high but are more commonly around 1-1.3 m for ease of harvest. Sugarsnap peas were developed by crossing Chinese snow peas with a mutant shell pea plant, which was done by Drs. Lamborn and Park of Twin Falls, Idaho. Often served in salads or eaten whole. They may also be stir-fried or steamed. Before being eaten, mature snap pea pods may need to be "stringed", which means the membranous string running along the top of the pod from base to tip is removed. Over-cooking the pods will make them come apart. ~ ~ ~ ~ ~
Spinach is thought to have originated in ancient Persia (modern Iran and neighboring countries). Arab traders carried spinach into India, and then the plant was introduced into ancient China, where it was known as "Persian vegetable". The earliest available record of the spinach plant was recorded in Chinese, stating that it was introduced into China via Nepal (probably in 647 AD). In AD 827, the Saracens introduced spinach to Sicily. The first written evidence of spinach in the Mediterranean are in three tenth-century works, the medical work by al-Razi (known as Rhazes in the West) and in two agricultural treatises, one by Ibn Wahshiya and the other by Qustus al-Rumi. Spinach became a popular vegetable in the Arab Mediterranean and arrived in Spain by the latter part of the twelfth century. Spinach first appeared in England and France in the 14th century, probably via Spain, and it gained quick popularity because it appeared in early spring, when other vegetables were scarce and when Lenten dietary restrictions discouraged consumption of other foods. Spinach is mentioned in the first known English cookbook, The Forme of Cury (1390) where it is referred to as spinnedge and/or spynoches. A distinction can be made between older varieties of spinach and more modern varieties. Older varieties tend to bolt too early in warm conditions. Newer varieties tend to grow more rapidly but have less of an inclination to run up to seed. The older varieties have narrower leaves and tend to have a stronger and more bitter taste. Most newer varieties have broader leaves and round seeds. There are three basic types of spinach: Savoy has dark green, crinkly and curly leaves. It is the type sold in fresh bunches in most supermarkets. Flat/smooth leaf spinach has broad smooth leaves that are easier to clean than savoy. This type is often grown for canned and frozen spinach, as well as soups, baby foods, and processed foods. Semi-savoy is a hybrid variety with slightly crinkled leaves. It has the same texture as savoy, but it is not as difficult to clean. It is grown for both fresh market and processing. Five Star is a widely grown variety and has good resistance to running up to seed. Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in spinach. Polyglutamyl folate (Vitamin B9 or folic acid) is a vital constituent of cells and spinach is a good source of folic acid. Boiling spinach can more than halve the level of folate left in the spinach, but microwaving does not affect folate content. Vitamin B9 was first isolated from spinach in 1941. Spinach, along with other green leafy vegetables, is considered to be a rich source of iron. ~ ~ ~ ~ ~
A leafy vegetable, it is one of the cultivated descendants of the sea beet, Beta vulgaris subsp. maritima. Although the leaves are eaten, it is in the same species as beetroot (garden beet), which is usually grown primarily for its edible roots. The word Swiss was used to distinguish chard from French spinach varieties by 19th century seed catalog publishers. The chard is very popular among Mediterranean cooks. The first varieties have been traced back to Sicily. Chard can be harvested while the leaves are young and tender, or after maturity, when they are larger and have slightly tougher stems. Raw chard is extremely perishable. Chard has shiny green ribbed leaves, with stems that range from white to yellow to red, depending on the cultivar. It has a slightly bitter taste. Fresh young chard can be used raw in salads. Mature chard leaves and stalks are typically cooked (like in pizzoccheri) or sauteed; their bitterness fades with cooking, leaving a refined flavor which is more delicate than that of cooked spinach. Swiss chard is high in vitamins A, K and C, with a 175g serving containing 214%, 716%, and 53%, respectively, of the recommended daily value. It is also rich in minerals, dietary fiber and protein. ~ ~ ~ ~ ~
An edible, typically red, fruit. Originating in South America, the tomato was spread around the world following the Spanish colonization of the Americas, and its many varieties are now widely grown, often in greenhouses in cooler climates. The tomato fruit is consumed in diverse ways, including raw, as an ingredient in many dishes and sauces, and in drinks. While it is botanically a fruit, it is considered a vegetable for culinary purposes, which has caused some confusion. The fruit is rich in lycopene, which may have beneficial health effects. The tomato is now grown and eaten around the world. It is used in diverse ways, including raw in salads, and processed into ketchup or tomato soup. Unripe green tomatoes can also be breaded and fried, used to make salsa, or pickled. Tomato juice is sold as a drink, and is used in cocktails such as the Bloody Mary. Tomatoes are acidic, making them especially easy to preserve in home canning whole, in pieces, as tomato sauce or paste. The fruit is also preserved by drying, often in the sun, and sold either in bags or in jars with oil. Tomatoes are used extensively in Mediterranean cuisine, especially Italian and Middle Eastern cuisines. They are a key ingredient in pizza, and are commonly used in pasta sauces. They are also used in gazpacho (Spanish cuisine) and pa amb tomàquet (Catalan cuisine). consumption is believed to benefit the heart, among other organs. They contain the carotene lycopene, one of the most powerful natural antioxidants. In some studies, lycopene, especially in cooked tomatoes, has been found to help prevent prostate cancer, but other research contradicts this claim. Lycopene has also been shown to improve the skin's ability to protect against harmful UV rays. Natural genetic variation in tomatoes and their wild relatives has given a genetic plethora of genes that produce lycopene, carotene, anthocyanin, and other antioxidants. Tomato varieties are available with double the normal vitamin C (Doublerich), 40 times normal vitamin A (97L97), high levels of anthocyanin (resulting in blue tomatoes), and two to four times the normal amount of lycopene (numerous available cultivars with the high crimson gene). Lycopene has also been shown to protect against oxidative damage in many epidemiological and experimental studies. In addition to its antioxidant activity, other metabolic effects of lycopene have also been demonstrated. The richest source of lycopene in the diet is tomato and tomato derived products.Tomato consumption has been associated with decreased risk of breast cancer, head and neck cancers and might be strongly protective against neurodegenerative diseases. Tomatoes and tomato sauces and puree are said to help lower urinary tract symptoms (BPH) and may have anticancer properties. ~ ~ ~ ~ ~
A root vegetable commonly grown in temperate climates worldwide for its white, bulbous taproot. Small, tender varieties are grown for human consumption, while larger varieties are grown as feed for livestock. Turnip leaves are sometimes eaten as "turnip greens" ("turnip tops" in the UK), and they resemble mustard greens in flavor. Turnip greens are a common side dish in southeastern US cooking, primarily during late fall and winter. Both leaves and root have a pungent flavor similar to raw cabbage or radishes that becomes mild after cooking. Most very small turnips (also called baby turnips) are specialty varieties. These are only available when freshly harvested and do not keep well. Most baby turnips can be eaten whole, including their leaves. Baby turnips come in yellow-, orange-, and red-fleshed varieties as well as white-fleshed. Their flavor is mild, so they can be eaten raw in salads like radishes. The turnip's root is high only in vitamin C. The green leaves of the turnip top ("turnip greens") are a good source of vitamin A, folate, vitamin C, vitamin K and calcium. Turnip greens are high in lutein (8.5 mg / 100g). ~ ~ ~ ~ ~
A variety of snap bean with yellow, waxy pods. It is also called the butter bean. Yellow beans are uncommon in the United States, although they are popular in Mexico. They are an excellent variety for canning, and can also be pickled. Many people serve and eat them in the same way as the more common green bean. Wax beans are high in starch, protein and dietary fiber and are an excellent source of iron, potassium, selenium, molybdenum, thiamine, vitamin B6, and folic acid. Compared to the dry beans, they provide less starch and protein, and more vitamin A and vitamin C.
* ~ * ~ * ~ * Mountain Valley View Farm, Inc. Website: www.mountainvalleyviewfarm.com
Mountain Valley View Farm Hours: Monday – Saturday Other farm hours by advance appointment only.
Getaway Studio Dining Room
Directions to Mountain Valley View Farm, Inc. From I-90 East or West Take the Sullivan Exit (291B) – South for about 3 miles |
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Our Vegetables at Mountain Valley View Farm, Inc.
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Asparagus
Beets & Beet Greens
Cabbage
Carrots
Chinese pea pods
Corn
Cucumber
Garlic
Jerusalem Artichoke
Lettuce
Onion
Parsnip
Peas
Radish
Shallot
Snap Pea
Spinach
Swiss Chard
Tomato
Turnip
Wax Bean
