 WILD FLIGHT E-NEWS
Written By: Laura Dixon All Organic Market Every Wednesday, 2:30-5pm Uptown Askew's, Salmon Arm Wild Flight Farm Packing Shed Every Friday, 3-5 pm LFI Revelstoke Farmers' Mrkt
Every Saturday, 8am to 1 pm Downtown on Mackenzie Ave. <------ Morning dew on our Dino Kale. This variety isn't as chewy as curly kale making it great chopped into salads or added to soups. |
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| ON THE FARM 
 
We are all thankful for our farm machinery when it comes time to dig out the potatoes. In the top photo Katie is being trained to use our potato digger. The tool scoops under the potatoes, runs them through the conveyor depositing them on the top of the soil. We follow along with buckets collecting all the potatoes. Once harvested we put all the potato sacks in the tractor bucket, hitch a ride if you're lucky and unload them into the packing shed for storage. |
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| Back to Routine, Whether Work or School I was the kid whose lunches freaked people out. There was nothing strange about them my family just ate healthy, no fruit roll-ups, dunk-a-roos or the like. Yes my lunches may have been leftovers smelling heavily of garlic, they may have contained unidentifiable vegetables to some but boy was I well fueled. 
Eating the right food can really change your day, helping with body and brain function. Some of the best vegetables are dark leafy greens such as spinach, broccoli and kale. Beets are high in anti-oxidants which are beneficial for nurturing the brain for better productivity. Here is a link to read about other brain fueling foods. Don't just leave it at that. Eating fruits and veggies in a variety of colors–red, dark green, yellow, purple, white and orange–provides the broadest range of nutrients. And, it's enjoyable for kids! If you are prepping food for kids try massaging kale with oil to break down it's chewiness. Chop your greens finely and grate your beets so they combine better into the meal. Now, how to make a balanced lunch? One of my favorites is a big grainy salad (see the Glory Bowl Recipe below). You can make them ahead of time and they last well in the fridge. The snack lunch is another great one. Making a dip with vegetables, a bag of mixed nuts, a few slices of cheese or meat and fruit. 
Snacking must not be forgotten about! I love to snack throughout the day it helps my energy levels. There are many healthy granola bar, cookie and muffin recipes on the internet. Check out this previous newsletter for a healthy cookie option. |
TOMATO TIME 
While the smoky skies have resulted in fewer tomatoes ripening on our farm this year, growers in the Similkameen Valley seem to have lots. We've managed to secure 10 cases of the above pictured organic Roma tomatoes from Willis Brown in Cawston. Email in your order before 10am on Wednesday if you'd like to us to bring you a case ($37/20 lb box) on Wednesday. |
MEET THE CREW 
Courtney is our hardcore chick. She's strong, agile and ready for any competition! Before joining the farm team she was a university rugby star. Always seeking adventure she moved out to BC. This is Courtney's second season on the farm. She takes care of our irrigation system, hauling pipes around the field, she's the fastest vegetable packer in the west and a great problem solver for ensuring the farms efficiency. In her free time Courtney can be found outside with her man climbing rocks, summitting mountains and running marathons! She's one determined lady who loves to test her limit. |
Market FRESH List Source | Produce item | Your
List | WFF | Beans, green/yellow, sm bag | | WFF | Beets & greens- golden | | WFF | Beets & greens- red | | WFF | Broccoli | | WFF | Cabbage, green, summer | | WFF | Cabbage, red | | WFF | Cabbage, savoy | | WFF | Carrots, table, sm bag | | WFF | Carrots, table, lg bag | | WFF | Carrots, juice | | WFF | Cauliflower | | WFF | Chard, Rainbow | | WFF | Cucumbers, long English | | WFF | Cucumbers, pickling | | WFF | Eggplant | | WFF | Fennel | | WFF | Garlic, Red Russian | | WFF | Garlic, Yugoslavian | | WFF | Greens – Arugula | | WFF | Greens – Lettuce Mix | | WFF | Greens – Spinach | | WFF | Greens – Spring mix | | WFF | Herbs – Basil, bunched | | WFF | Herbs – Basil, pesto-pak | | WFF | Herbs – Cilantro | | WFF | Herbs – Dill leaf/pickling | | WFF | Herbs – Parsley | | WFF | Kale, Dino | | WFF | Kale, green curly | | WFF | Kohlrabi | | WFF | Leeks | | WFF | Lettuce, assorted | | WFF | Onions, green | | WFF | Onions, fresh, sweet, single | | WFF | Onions, fresh, sweet, bag | | WFF | Peppers, Lunchbox | | WFF | Peppers, Paprika, med. hot | | WFF | Peppers, Jalapeño/Serrano, hot | | WFF | Peppers, hot mix | | WFF | Peppers, sweet | | WFF | Potatoes, white/red, sm bag | | WFF | Potatoes, white/red, lg bag | | WFF | Radishes | | WFF | Salad turnips, topped | | WFF | Sweet Corn | | WFF | Tomatoes, cherry | | WFF | Tomatoes, slicing | | WFF | Tomatoes, Roma, 10# box | | WFF | Tomatoes, slicing, 2nds, 10# box | | WFF | Zucchini | |
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| ALL ORGANIC MARKET VENDORS (Click on the blue links for more information regarding each vendor) ------------------------------------------------ LAST WEEK FOR FRUIT! Sproule & Sons Farm is coming to market one last time. Be sure to stock up on all your fruit! They will have: 
- Peaches
- Nectarines - Italian prune plums - Coronation table grapes - Bartlett pears Contact Jacqui to pre-order boxes of peaches ($40/18# box or 3 boxes for $105). |
Organic BULK List Need to feed a big family or want to preserve some organic veggies for winter? Buying in bulk can save you money. To place your order Email us by 10am on Wednesday with your order. Organic vegetables available in bulk
(# = lb = pound) | Apples: Gala | $30/20# box | Pears: Bartlett | $30/20# box | Pears: Bartlett | $57/40# box | | | Beets, red, sm-med | $20.50 / 12# bag | Beets, red, large | $16.50 / 12# bag | Carrots, table | $19.50 / 10# bag | Garlic, Yugoslavian, large | $24.50 / 2.5# bag | Garlic, Red Russian, jumbo | $27.50 / 2.5# bag | Kale, curly, for freezing | $14.50 / 4# bag | Leeks, “King Richard” | $18.50 / 10# bag | Pickling cucumbers | $35 / 20# box | Potatoes, German Butter | $33.75 / 25# box | Potatoes, Red Chieftain | $29.00 / 25# box | Sweet corn for freezing | Not available | Tomatoes, Roma | $37 / 20# box |
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FOOD ACTION Community Potluck 
While talking about the importance of food here is a great opportunity to test your skills and get out into the community for a great evening of enjoying local foods. The Shuswap Food Action Community invites you to a: Potluck Dinner Friday Sept. 14th at the First United Church. from 5:30-7pm. They encourage you to bring a dish with at least 80% of the ingredients from local food vendors. All the information here. |
RECIPES OF THE WEEK: GLORY BOWL Source: whitewatercooks.com Mix up this salad on Sunday and you can have lunches for most of the week! Try substituting the rice with other grains and spinach with other greens. 
INGREDIENTS: - 8 cups cooked brown rice
- 2 cups beets, grated
- 2 cups carrots, grated
- 2 cups almonds, toasted
- 2 cups spinach leaves
- 2 cups tofu, cubed
Glory Bowl Dressing - 1/2 cup nutritional yeast flakes
- 1/3 cup water
- 1/3 cup tamari or soy sauce
- 1/3 cup apple cider vinegar
- 2 cloves garlic, crushed
- 1 1/2 cups vegetable oil
- 2 tbsp tahini paste
DIRECTIONS: - Prepare your favorite brown rice and set aside.
- Saute tofu cubes in a skillet.
- Combine nutritional yeast flakes, water, tamari or soy sauce, apple cider vinegar, tahini and crushed garlic in blender to prepare the dressing.
- Add oil in a steady stream. You will have leftover dressing to use again.
- Assemble the bowls by placing cooked brown rice into 8 bowls, top with beets, carrots, spinach leaves, almonds and sauteed tofu cubes.
- Drizzle bowls with dressing.
--------------------------------------- RAINBOW VEGETABLE SANDWICH from frommybowl.com A fun way to get kids enjoying vegetables. Get them to help you create the rainbow or surprise them with this colourful sandwich! 
INGREDIENTS: - 2 slices Bread of Choice
- 3-4 tbsp Creamy Homemade Hummus
Rainbow Veggies of choice, thinly sliced*
* We recommend: Carrots, beets, peppers, lettuce, cucumber, tomatoes, purple cabbage and salad turnips. DIRECTIONS:- First, toast your slices of bread, if you’d like.
- Spread the Hummus evenly onto one side of each slice of bread, then layer the thinly sliced Veggies onto one side of the Sandwich. If you’d like the “Rainbow Effect”, layer them in ROYGBIV order.
- Close the Sandwich by placing the other side of Bread (Hummus-side-down), on top, then serve as desired!
- I like to wrap my sandwiches in parchment paper if I am not eating them right away, as I find it helps to hold all of the Vegetables in place.
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