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open house newsletter

JOIN US AT OUR OPEN HOUSE!

EAT BETTER LIVE BETTER NEWSLETTER / September 26,2018

Tips, hacks, recipes, stories, and the weekly special all help you eat better live better with fresh local food!

Open House this Saturday
at the Seasonal Roots Hub

Sept. 29 ~ 1:00-5:00 PM
3413 Carlton Street, Richmond VA 23230

Come hang out with your fellow members
and meet some of the people behind
your local food, folks like:

Zee of FOSTER’S CATERING
She’s baking up a plethora of muffin tops for sampling,
and a Seasonal Roots cake for celebrating!

Cristian of FLORES FARM
Ask him your farming questions, and…

Read the rest of the newsletter below, or view this issue as a printable PDF with clickable links.

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Cattle Run Farm veteran-owned grassfed farm

Veteran-owned grassfed farm is good for America

EAT BETTER LIVE BETTER NEWSLETTER / September 19,2018

Tips, hacks, recipes, stories, and the weekly special all help you eat better live better with fresh local food!

An All-American Grassfed Farm
From the army to the farm, this veteran continues to serve

After five deployments and 21 years in the Army, 1st Sergeant Ralph M retired in 2017. He returned home to Ruckersville, Va., to help his father with the 175-acre family farm. But his dad’s health was failing, and just two months later he passed away.

Since then Ralph has continued the family’s farming tradition, the third generation to work the land and raise cattle on Cattle Run Farm.

Ralph is also committed to teaching the next generation…

Read the rest of the newsletter below, or view this issue as a printable PDF with clickable links.

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veteran-owned grassfed farm Cattle Run Farm

Veteran-owned grassfed farm is good for America

From the Army to the farm, this veteran continues to serve

– By the Veggie Fairy Team

When Seasonal Roots’ Farmer Connector, Sam, recently visited Cattle Run Farm, LLC, he quickly observed happy, grassfed beef cows grazing the rolling pastures in central Virginia. You can count on Sam to find the best producers we can all feel good about. Cattle Run Farm, LLC, is a third generation family farm and veteran-owned, with the best grassfed beef.

After five deployments and 21 years in the Army, 1st Sergeant Ralph T. Morton retired in 2017, to his family farm in Ruckersville, Va., to help his father and sister with the 175-acre family farm. But his dad’s health was failing, and just two months later he passed away. Through his legacy and commitment to educating the future, Ralph is excited about continuing the family’s farming tradition with innovation and strategic initiatives. Not only does the farm provide grassfed beef, but they produce thornless blackberries, herbs, and vegetables.

Cattle Run Farm teaching 2

In between his daily farm chores, this veteran continues to serve others as he welcomes school groups, 4-H groups, community members, and other veterans to the farm, to engage in non-formal learning opportunities.

Ralph, a 4-H alum himself, and Cattle Run Farm, LLC, are designing an Agricultural Innovation Learning Lab (AILL) to innovate, motivate, and educate youth and families about science, technology, engineering, agriculture, and math (STEAM) using agriculture. The primary focus of the AILL is to provide hands-on, real-life application experiential learning opportunities that support social-emotional learning and community development. Additionally, programs are designed to develop curiosity and stimulate critical thinking, problem-solving, and analytical skills, while linking key concepts to prior knowledge and practice.

The program will run from July 8, 2019, to August 1, 2019. Start your planning early as they only have 60 slots available. We will keep you posted about the registration process!

Cattle Run Farm teaching

Obviously, Ralph is committed to teaching the next generation, and the Veggie Fairy wanted to find out why.

VEGGIE FAIRY:

Why teach children who aren’t growing up on farms about good farming practices?

RALPH:

If we don’t preserve the family farm way of life, we’ll be a dying breed. All our food will come from big corporations, who don’t have the same commitment to good animal husbandry and land stewardship as small farmers do. Therefore, we wonder why we have unhealthy communities. Good agrarian practices lead to good health.

VEGGIE FAIRY:

How did you learn about farming?

RALPH:

Farming has been a part of me since I was a little boy. I have been around farming my whole life. I was born and raised here on the farm. I grew up learning from my father and grandfather, and participating in 4-H youth development activities.

My vision is to do the same thing with my children that my father and grandfather did with me. I have four kids — the oldest is in college at the University of Arizona, while the younger three enjoy being out on the farm. As a parent, it’s important to expose and engage children at an early age to help them develop skills, a work ethic, and to have a greater appreciation for agriculture and natural resources.

Cattle Run Farm Ralph & his kids 1

I give our kids animals to be responsible for and they look forward to coming out every day to feed and care for them. Kids are sponges. You show them something one time and they’re saying, “I want do it! I want to do it!”

Cattle Run Farm Ralph & his kids 2

VEGGIE FAIRY:

Why did you choose to stick with grassfed?

RALPH:

For us, it makes raising cattle economically feasible. We have a lot of grass and living outside on pasture is low stress for them. Grassfed means cattle are allowed to forage and graze for their own fresh food. I use a rotational grazing system, using best practices gleaned from USDA Natural Resources Conservation Service (NRCS). We took our pastureland and divided it into ten paddocks. Every seven days the cows rotate to a new paddock of fresh grass. This allows the grass to grow back for the next rotation. We do supplement the grass with a little bit of non-GMO grain, that is purchased from our local co-op. Maintaining good animal health requires giving them proper grasses, forages, and legumes which requires good soil health.

VEGGIE FAIRY:

How do you keep the soil healthy?

RALPH:

Soil management is a key part of rotational grazing. We use both commercial and organic fertilizers. We are constantly monitoring the health of the soil by taking soil samples twice a year and adding the proper nutrients as needed. We plant legumes such as different types of clovers that naturally release nutrients into the soil through their roots.

Clover is a legume crop, belonging to the bean and pea family of plants. Legumes perform a unique service among the plant world. They fix nitrogen in the soil, transforming nitrogen gas found in air pockets of soil into organic compounds that can be used by plants. They do this by partnering with beneficial bacteria in the soil called Rhizobia, which grows in rounded nodules along the plant’s roots. Once legumes fix nitrogen, surrounding plants can use the nitrogen compounds to fuel growth.

If you just take, take, take from the land and don’t put back, the animals and the grasses won’t get the nutrients they need to grow and produce.

Cattle Run Farm winter

VEGGIE FAIRY:

We see you caring for your cows in the snow. How much do your cows stay outside in their natural environment?

RALPH:

Our cattle stay outside the entire time. Every once in a while, one might get a runny nose which can lead to transmittable respiratory problems – that’s the only time we administer antibiotics. Confinement, once you start confining them into feed lots, they get crowded and hot and it turns into a muddy muck hole. Not to mention a high-stress environment, which causes sickness and impacts the quality of the beef. Cattle turned out on pastures stay healthier and less stressed.

Another health practice for our herd is we fenced off our streams, as cattle like to stand in the water when it’s hot to stay cool. But then they develop foot problems and the streams become polluted, which is not environmentally friendly. So we have natural tree canopies for shade and put in an automatic watering system to ensure they’re consuming fresh water daily.

(VEGGIE FAIRY NOTE: Animals on farms that never give antibiotics may suffer unnecessarily if they do get sick and can’t be properly treated. The opposite problem occurs in conventional feed lots that crowd animals together in an unhealthy environment – often, all the animals have to be given antibiotics all the time just to prevent them from getting sick. As a result, some bacteria have become resistant to antibiotics, which is making it harder to fight bacterial infections in humans, too.)

VEGGIE FAIRY:

How many cattle to you have at one time?

RALPH:

We run a cow-calf operation, a grow-your-own concept, so we’re not just buying someone else’s calves and fattening them up. We run anywhere from 40-45 head. We “background” all our calves, meaning when they’re ready we wean them off their mothers and condition them for 45 days. This prepares them to be turned out to pasture for grazing. Calves on a good forage program can gain anywhere from two to three pounds per day, which is good basic animal husbandry. The management is very methodical.

VEGGIE FAIRY:

How does that compare with feed lot farming?

RALPH:

Finishing cattle is a very methodical process. It takes a great deal of planning and crunching numbers. The farmers who are in the cattle feeding business, operating a feed lot, don’t have much time to get their cattle to a certain weight to meet the packer’s request. They only have a window of anywhere from 120 to 240 days to get a 500- to 700-pound steer to a market weight of 1200 to 1300 pounds. Growth implants are delivered through a pellet under the skin in the animal’s ear. They enhance the reproductive hormones that occur naturally in the animal. In steers implants replace some of the hormones that were removed when the animal was castrated. Implants generally encourage protein deposition and discourage fat deposition. This improves both weight gain and feeds conversion. Fat deposition requires more than twice as much feed energy as protein deposition does. At Cattle Run Farm, we don’t foster these practices.

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So those are just some of the facts that back up what we always say here at Seasonal Roots: Humane farming is good for the animals, good for us, and good for the planet!

Read about another grassfed farm that’s also part of the Seasonal Roots family.

Here are tips for cooking grassfed beef, which is different from grainfed because it has less saturated fat, more heart-healthy omega-3 fatty acids, and more antioxidants like vitamin E.

ABOUT SEASONAL ROOTS

Since 2011, Seasonal Roots’ online farmers market has connected Virginia families with local family farmers who use sustainable, humane practices. Our veggie fairies – mostly moms who believe in living better through scrumptious, healthy eating, being kind to animals, protecting the environment, and spreading joy – home-deliver freshly harvested produce, pastured eggs, grassfed dairy and meat, plus artisan fare. We empower our members to eat better and live better with more nutritious, flavorful food that’s good for us and good for the planet. More info at seasonalroots.com.

Asian pear apple crisp fall superfoods

New Fall season, new super foods

EAT BETTER LIVE BETTER NEWSLETTER / September 12,2018

Tips, hacks, recipes, stories, and the weekly special all help you eat better live better with fresh local food!

New Fall season, new super foods
12 Fall super foods to watch for

We’re getting a reminder this week that hurricane season runs from June to November. This time of year, the high drama of that weather phenom season can distract us from the transition in harvest seasons, from summer to fall.

Yeah, we veggie fairies are sad to see the summer extravaganza come to an end. But fall is so busy that we’re really looking forward to all of the season’s delicious local comfort foods. Plus many are superfood nutritional powerhouses…

Read the rest of the newsletter below, or view this issue as a printable PDF with clickable links.

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YOU’RE INVITED TO OUR OPEN HOUSE!

EAT BETTER LIVE BETTER NEWSLETTER / September 5,2018

Tips, hacks, recipes, stories, and the weekly special all help you eat better live better with fresh local food!

YOU’RE INVITED
For an afternoon of food, fun & fairies!!

OPEN HOUSE
at the
SEASONAL ROOTS HUB

September 15 1:00 – 5:00 PM

3413 Carlton Street
Richmond VA 23230

Our Hub has expanded and we’d love to show you around:
– Peek behind the scenes and see where the packing magic happens
– Meet farmers and veggie fairies
– Enjoy kids’ activities
– Chow down on fresh local potluck … becuase it’s all about the food…

Read the rest of the newsletter below, or view this issue as a printable PDF with clickable links.

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back-to-school

Back-to-school time is slow cooker time

EAT BETTER LIVE BETTER NEWSLETTER / August 29,2018

Tips, hacks, recipes, stories, and the weekly special all help you eat better live better with fresh local food!

BACK-TO-SCHOOL TIME IS SLOW COOKER TIME
In this season of “too muchness”, it can help you find “just rightness”

Summer’s end is a time of “too muchness” – too much back-to-school busy-ness, too much running around with groups, clubs, and committees restarting after the summer lull, too much local food to cook – and not enough time to get it all done.

This is the time to plug in your slow cooker and enjoy “just rightness”. A slow cooker gives you control and convenience. Throw in the ingredients, set the heat and cooking time, then walk away and forget about it for hours… without burning down the house.

When you come back at the end of another crazy day…

Read the rest of the newsletter below, or view this issue as a printable PDF with clickable links.

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back-to-school slow cooker

Easy back-to-school meals

Summer’s end is a time of “too muchness” but a slow cooker can help you find “just rightness”

– By the Veggie Fairy Team

Summer’s end is a time of “too muchness” – too much back-to-school busy-ness, too much running around with groups, clubs, and committees restarting after the summer lull, too much local food to cook – and not enough time to get it all done.

This is the time to plug in your slow cooker and enjoy “just rightness”. A slow cooker gives you control and convenience. Throw in the ingredients, set the heat and cooking time, then walk away and forget about it for hours… without burning down the house.

When you come back at the end of another crazy day or after a (hopefully) good night’s sleep, a complete meal is waiting for you. Done right, it’s like the veggie fairies came in and worked their magic while you weren’t looking.

WE’VE GOT EASY TASTY RECIPE IDEAS ON OUR SLOW COOKER PINTEREST BOARD.

How to pick a good slow cooker

Depending on the recipe, you can fill a slow cooker and hit start in about five minutes, just enough time to listen to this fun interview with Top Chef judge Hugh Acheson while you chop and toss in fresh local ingredients. He’s got a new slow cooker cookbook and a some great advice.

Slow cookers are relatively inexpensive, and paying more doesn’t necessarily get you a better piece of gear. All you need it to do is cook slowly and steadily and keep the food warm when it’s done. Most new slow cookers these days are designed to automatically switch to a warm setting after they’re done cooking, which will keep the food at a safe temperature until you’re ready to eat.

When you’re picking one out, the most important part to consider is the insert pot. A heavy, ceramic insert is best for even heat distribution. Other than that, just pick one with a control panel that’s simple and easy to use.

While a lot of bells and whistles aren’t needed, a programmable option may be a useful convenience. It lets your meal start cooking at a predetermined start time for a predetermined length of time.

Planning ahead makes it even more convenient

If you want to start your slow cooker first thing in the morning and your mornings are pretty crazy, just start the night before.

Chop up the fresh local ingredients, measure out the dry ingredients, and prepare any sauce, putting each group of ingredients in its own container. Don’t refrigerate them in the slow cooker’s insert pot. If the insert is chilled, it will take too long to heat up. That will lengthen cooking time, reduce the cooking temperature, and could make your food unsafe.

So in the morning, add ingredients to the cooker according to the recipe. Reheat any sauce to a simmer before you add it to the mix.

When you set the heat level, here’s a general rule of thumb: Cooking on the low setting (170 degrees for most models) takes about twice as long as cooking on high (usually 280 degrees).

If you won’t be home close to the end of the cooking time, this is when it’s good to have a slow cooker that will automatically switch to the warm setting when the cooking is done.

7 easy ways to boost slow cooker flavor

Slow cookers are admittedly a bit glamour-challenged, mostly because they’ve got a reputation for producing pots of bland mush. But it doesn’t have to be that way. You don’t need help from a Top Chef to make sure your slow cooker meals are satisfyingly delicious.

1. Use fresh ingredients, never frozen. If you want to include some of your fresh local produce that you preserved in the freezer, let it defrost before adding it. That way it won’t interfere with the slow cooker’s ability to get all the ingredients hot enough to kill any harmful bacteria that might thrive if the temp is too low.

2. If you’re cooking meat, choose the right cut. Fatty, tougher meats like chuck roasts, short ribs, pork shoulders, and lamb shanks will melt in your mouth after all those hours in the moist, low heat of a slow cooker. Leaner cuts like tenderloin tend to dry out. Same with chicken — dark meat thighs and drumsticks will remain juicier than white meat breasts.

3. If you have a little extra time, brown meat before you add it to the cooker. For a thicker sauce, dredge it in flour before browning. Then use some of the liquid called for in the recipe to scrape up and pour all the savory, brown, caramelized bits from the pan into the cooker. You’ll get a richer flavor that you can’t get from slow-cooking alone.

4. One more bit of meat advice: Trim the fat and skin the chicken to avoid an oily, greasy cooking liquid. By limiting the excess fat, you’ll wind up with delectably silky sauces and gravies.

5. For even cooking, cut everything into uniform-size pieces. Place firm, slow-cooking root vegetables like potatoes and carrots at the bottom and pile more tender veggies and any meat on top.

6. Definitely use spices! But watch the wine. The slow cooker is sealed so the alcohol can’t escape and evaporate like it would from a normal pot. A splash goes a long way.

7. Don’t overfill. The insert pot should be only one-half to two-thirds full, or whatever your cooker’s owner’s manual recommends. It’s okay to slow cook roasts and whole chickens, but make sure the lid still fits snugly.

8. Never lift the lid while it’s cooking — at least not until 30 to 45 minutes before it switches to low to check for doneness. Each peek lets heat escape and adds 15 minutes to the cooking time. Usually there’s no need to stir, either.

9. Add dairy last. Sour cream, milk, and yogurt tend to break down in the slow cooker, so stir them in during the last 15 minutes of cooking.

10. At the end of simmering, a sprinkle of fresh herbs or squeeze of lemon juice brightens flavors and cuts through all those rich slow cooker flavors. You can also finish off with hot sauce, citrus zest, grated Parmesan, good-quality olive oil, or even sauteed garlic.

Cooking from scratch with fresh local food ends in a meal that’s full of more flavor and nutrients than you get from processed foods out a box, bag, or can. And with a slow cooker, it’s almost as easy. Thanks to slow cookers, you can be busy and still enjoy healthy eating!

ABOUT SEASONAL ROOTS

Since 2011, Seasonal Roots’ online farmers market has connected Virginia families with local family farmers who use sustainable, humane practices. Our veggie fairies – mostly moms who believe in living better through scrumptious, healthy eating, being kind to animals, protecting the environment, and spreading joy – home-deliver freshly harvested produce, pastured eggs, grassfed dairy and meat, plus artisan fare. We empower our members to eat better and live better with more nutritious, flavorful food that’s good for us and good for the planet. More info at seasonalroots.com.

back to school

Meal planning for back-to-school

EAT BETTER LIVE BETTER NEWSLETTER / August 22,2018

Tips, hacks, recipes, stories, and the weekly special all help you eat better live better with fresh local food!

MEAL PLANNING FOR BACK-TO-SCHOOL
Actually, it’s great for any kind of back-to-busy!

After the summer, everything starts back up again, which can leave you grabbing whatever’s convenient to eat on the run. That can be hard on your body and your budget.

Whether it’s back-to-school at your house or back-to-busy (or both), meal planning can keep you eating healthy. So, knowing how busy you are, we’ve put together a quick 4-step meal planning how-to:

1. Throw away the rules (not the fresh veggies): Find a plan that works for your family. Chances are, prefab plans will not fit your life perfectly, and…

Read the rest of the newsletter below, or view this issue as a printable PDF with clickable links.

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summer superfoods

5 Summer superfoods to boost health

EAT BETTER LIVE BETTER NEWSLETTER / August 15,2018

Tips, hacks, recipes, stories, and the weekly special all help you eat better live better with fresh local food!

5 SUMMER SUPERFOODS TO BOOST HEALTH
HOW THEY DO IT, PLUS RECIPE IDEAS

Summer is Mother Nature’s blockbuster season! There are dozens of summer superfoods, but here are 5 rock stars that are being harvested right now in Virginia, like these peaches from Saunders Brothers. For recipe ideas, go online to the Veggie Fairy Blog, which includes links to delicious, do-able recipes for not just 5, but 11 summer superfoods, along with all their health benefits.

Eggplant: The anthocyanins in it protect heart health. Its nasunin …

Read the rest of the newsletter below, or view this issue as a printable PDF with clickable links.

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cooking with kids

Cooking with kids Tip #4

EAT BETTER LIVE BETTER NEWSLETTER / August 8,2018

Tips, hacks, recipes, stories, and the weekly special all help you eat better live better with fresh local food!

COOKING WITH KIDS TIP #4
USE COMMON SENSE, THEN CLEAN UP & CELEBRATE

Last in a 4-part series

By Jamila, Seasonal Roots’ Veggie Fairy Godmother

Common sense is key when you’re cooking with kids. While it’s important to give children challenging, meaningful tasks, it’s equally important to make sure those tasks are appropriate for their ability.

Appropriate tasks build confidence and character, and will ultimately be a rewarding experience for everyone. Not to mention, your little ones will actually help you… not just “help” you…

Read the rest of the newsletter below, or view this issue as a printable PDF with clickable links.

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