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Thank you for being patient with me lately.  My sick friend is physically progressing well, yet requires as much support as ever keeping her spirits up and the rest of her life ready for her when she is well enough to rejoin us.

I got to thinking about how I’ve shared a number of recipes and a basic gist of how I conduct the Iron Shawna process.  I’ve also asked you a few times to give me ingredient requests for future Iron Shawna posts (thank you to those who submitted!  I haven’t forgotten you or your ingredients).  What I have not considered is where we all get our ingredients in the first place.

Many of you already know that the Iron Shawna project was born from my dependence upon food bank supplies.  Some of you may even know that I work on a local urban farm called Amaranth Urban Farm in Seattle.  As a start-up farm in my community network, we agreed upon a work share arrangement that is beneficial to both of us: I supply labor each week on the farm in exchange for a Community Supported Agriculture (CSA) box.  I also get the benefits of vitamin d by being outside, exercise from the harvest work, and knowledge of growing local, organic produce.

This week’s video walks you through a sample CSA box from late September/early October.  Next week, I’ll give you a tour of a food bank bounty from around that same time.  How do my foods compare to yours?  Are they healthier?  More diverse ingredients?  Do you have more choice in your ingredients, and how do you plan your meals?  Would you participate in a local CSA if given the chance?  Why or why not?

Until next time…enjoy!


No recipe this time!  What would you make with these ingredients?  Where do you get your produce?  Do you know the origins of your produce: who grew it, what are the nutrients, where was it grown, when was it harvested, why some produce is available during specific times of year in your area, how your produce was cultivated/fertilized/harvested/packed?

**Nominal Nutritional Information:

Speckled romaine lettuce is a complete protein.  Other nutritional benefits include calcium, omega-3s, vitamin C, iron, B-vitamins (B1, B2, B3, B5, B6, B9), water, vitamin A & K.

Arugula contains about eight times the calcium, fives times the vitamin A, vitamin C and vitamin K, and four times the iron as the same amount of iceberg lettuce.

Pak choi contains a fair amount of carbs, fiber and protein considering it is such a low-calorie food.

Tatsoi is related to pak choi and other cabbages.  It is high in beta-carotene and Vitamins A, C, and K; they also have good amounts of calcium, potassium, phosphorous and iron.

Zephyr squash is a good source of Vitamins A and C, and is low in calories.

Marketmore cucumber contains vitamin A, vitamin C, and calcium.

Lemon cucumber have a hydrating quality that is important for healthy skin. Two compounds, ascorbic acid and caffeic acid, prevent water retention which explains why sliced cucumbers are often used topically for swollen eyes, burns, and other skin problems. Lemon cucumbers are high in potassium, magnesium and fiber.

Though they all boast large doses of vitamin A, rainbow carrots offer a wide spectrum of micronutrients: orange is the signal flag for beta-carotene; red carrots wave the carotenoid lutein banner; and purple carrots signal the presence of the antioxidant anthocyanin.

Many trendy micro greens are exponentially higher in vitamins and healthful nutrients than their fully grown counterparts.  One cup of raw mustard greens, for example, are high in vitamins A (118%) and C (65%).  So, multiple those percentages by 40 times to understand the nutrient-level of one cup of the micro green-version!

Basil leaves contain anti-inflammatory and anti-bacterial properties.  Basil also packs a fair amount of vitamins A and K, potassium, manganese, copper, magnesium and iron.

Garlic is rich in manganese, vitamin B6 and vitamin C, and is a good source of thiamin or vitamin B1, phosphorus, selenium, calcium, potassium, iron and copper.

**Iron Shawna:


**Sustainable Seeds:

**And finally…
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