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How to Eat Your BOX! (Week of 3/25/2018)


Also referred to as pomelos, these giant citrus fruits are closely related to grapefruit. Pummelos have a much thicker pith area than other citrus, but other than that, are much like a milder (non-bitter) grapefruit. We think you’ll like it! Store up to one week in the refrigerator. To eat: remove the thick rind and peel the membrane from around the segments. Pummelos can be eaten fresh, tossed into salads or salsa, used in a marinade, or juiced for a cocktail. Enjoy them nearly any way you eat your favorite citrus fruits.


To peel a mango: using the tip of the mango as a guide, slice the two cheeks of the mango off, cutting around the stone in the center. Then place the edge of the mango against the lip of a glass and slide it down one of the halves, so that you’re using the glass like a giant spoon to scrape the mango from its skin. If your mango is ripe (yields to soft pressure, fragrant), you can get the glass to slide through it and separate the skin with ease. Then, you can eat the half of mango, or, if you’re sharing, slice it up, cut it into cubes, and dump into a bowl.

Dandelion Greens:

Among the list of bitter greens that we talked about earlier in the season, dandelion can also be used in recipes calling for kale or chard. Try balancing them out with milder greens like leaf lettuce or spinach. To use, rinse well, and trim the thicker stems away. Dandelion greens make a great garnish (add to the recipe below) and can be parboiled if you’re looking to make the bitterness go away. Try it: Sauté in with a little olive oil, garlic and red pepper flakes, then sprinkle with a soft mild crumbled cheese and pair with flat bread and hummus.


Featured Recipe: Lentil Niçoise Salad with Shallot-Herb Dressing

Cook the lentils ahead for a quick protein-packed plant-based weeknight meal. Vegan and Gluten Free. Serves 4-6



2 tablespoons finely diced shallots

1 teaspoon Dijon mustard

1/4 cup red wine vinegar

1/2 teaspoon salt

1/2 teaspoon freshly ground black peppers

1/3 cup olive oil

1 teaspoon herbs de providence

1 lb. small potatoes (halved or quartered if large)

2 cups steamed lentils (cook according to package directions)

0.75 lb. green beans

1/4 cup niçoise olives (or other black/green olives)

8 cups shredded green leaf lettuce

1 cup fresh tomatoes, diced



Steam potatoes in a steamer basket for 10-15 minutes, depending on the size of the pieces. They should be fork tender when cooked. Remove from steamer basket and rinse under cold water. Retain the potato water for steaming the green beans.

While the potatoes are cooking, whisk together the shallots, Dijon, red wine vinegar, salt, pepper, olive oil and 1 teaspoon of herbs de providence. Set aside.


Add green beans to the steamer basket and steam for 2 minutes, remove and rinse under cold water.

Divide the steamed potatoes and beans, olives, lettuce, tomatoes, and lentils among 4 bowls. Toss with shallot-herb dressing and serve.


Adapted from recipe by

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How to Eat Your BOX! (Week of 3/18/18)

Blood Oranges:

With ruby-red to maroon-colored flesh, blood oranges are a surprise when you cut them open; taste-wise, they’re tart-sweet and slightly berry-like.

Storage tips: To keep these ruby gems fresh longer, choose refrigeration over the fruit bowl―they’ll only last only a couple of days at room temperature, but up to two weeks in the fridge.

How to eat them: Blood oranges are best eaten fresh―out of hand, or in salads, salsas, or marmalades. If you’re following a recipe you may be asked to section the fruit. To do so, peel the orange, cut between the white membranes to expose the flesh, and remove the sections (for more juice, squeeze the leftover membranes).

Health benefits: Oranges are rich in antioxidants―vital for healthy cells―including vitamin C, which aids in healing, boosts your immune system, helps your body absorb iron, and even helps reduce the risk of cancer. This citrus fruit is also a good source of fiber, which helps lower cholesterol and, like vitamin C, reduce your cancer risk. (To maximize your fiber intake, be sure to eat some of the spongy white pith right under the skin.)




To peel a mango: using the tip of the mango as a guide, slice the two cheeks of the mango off, cutting around the stone in the center. Then place the edge of the mango against the lip of a glass and slide it down one of the halves, so that you’re using the glass like a giant spoon to scrape the mango from its skin. If your mango is ripe (yields to soft pressure, fragrant), you can get the glass to slide through it and separate the skin with ease. If you want to get the part around the pit, we advise going at it with a paring knife, or if you have a toddler, this will keep them busy for a while. Then, you can eat the half of mango, or, if you’re sharing, slice it up, cut it into cubes, and dump into a bowl, ready to serve!



Baked broccoli is one of my favorite dinner sides. I like it best roasted to crispy perfection with a little garlic, salt and pepper. Try tossing chopped broccoli florets with olive oil, salt and seasonings of choice. Bake on a cookie sheet at 450° for about 20 minutes, until edges are crispy and the stems are tender. For extra flavor, drizzle with lemon juice or top with parmesan cheese.

Broccoli is also great in salad, stir-fry, soup, or raw with your favorite veggie dip.


Green Onions:

Also known as scallions, green onions are milder than regular onions but add a nice pop of flavor and color to almost any dish. They are commonly used as a topping for baked potatoes or salad, but can also be used to liven up your Asian style soups like egg drop or ramen noodle. They are also a great addition to omelets or quiche. You can even grill them whole like spring onions and serve as a side dish with a little lemon, salt & pepper.



Featured Recipe: Roasted Yams

Serves 4



2 large yams

1 tablespoon honey

1-2 teaspoons crushed red-pepper flakes (or to taste)

2 teaspoons smoked paprika

3 tablespoons extra-virgin olive oil

Kosher salt and freshly ground black pepper

¼ cup plain Greek-style yogurt

3 tablespoons fresh lime juice, approximately 2 limes

2 green onions, both green and white parts, trimmed and thinly sliced, for garnish


Heat oven to 425. Cut the yams lengthwise into 4 wedges per yam. Put them in a large bowl, and toss them with the honey, ½ tablespoon of the crushed red-pepper flakes, the smoked paprika and 2 tablespoons of the olive oil. Let it sit for 10 minutes or so, tossing once or twice to coat, as the oven heats.

Transfer the yams to a foil-lined, rimmed baking sheet, season with salt and pepper and then bake until they are deeply caramelized around the edges and soft when pierced with a fork at their thickest part, approximately 30 to 35 minutes.

As the yams roast, combine the yogurt, lime juice and remaining tablespoon of olive oil in a small bowl, and whisk to combine, then season with salt and pepper to taste. Set aside.

When the yams are done, transfer them to a serving platter, drizzle the yogurt over them and garnish with the remaining pepper flakes, the green onions and some flaky sea salt.


Adapted from recipe by

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How to Eat Your Box! (Week of 5/14/17)

Red Bell Peppers:

Red Peppers are a great way to add a bit of color to your food which is not only appealing to the eye but good for your eyes! Literally, they are packed with vitamin A, which is essential for good vision. These bright red veggies pair well with most savory dishes and can be added to soups, stir fries, salad, shish kabobs, or as a part of a veggie tray. They are also commonly used for stuffing because of their perfect cup shape. It’s best to eat your peppers right away, while still fresh. Don’t let them sit around too long as they lose their crunch and can become rubbery….bleh.

Mangos, Ataulfo:

Unlike other mangos, Ataulfos should be soft and slightly wrinkled when ripe. They change color from green to a beautiful rich yellow when they are at their sweetest. They also have a creamier texture and don’t get those annoying stringy fibers like other mangos do. Eat them raw or try adding them to one of your favorite cooked savory dishes. Fried rice with mango is simply amazing! Mangos also are great on salads, stir-fries, or added to sauces or in salsa. If you have a dehydrator they are so good dehydrated, or made into fruit leather. You can order a whole case and dehydrate them or freeze to use in smoothies.


Artichokes can be steamed, boiled, baked or grilled. The recipe below gives instructions on boiling but they are also great when baked. To prepare, cut about an inch off the top and stem of the artichoke. Then cut it in half and remove the fuzzy part in the center with a spoon. Rub the cut side with a half a lemon, squeezing some juice into the fold and the middle. Drizzle with olive oil, sprinkle with salt, pepper and freshly minced garlic. Bake on a cookie sheet for about 25 minutes at 425°. Melted butter or mayonnaise mixed with a little balsamic vinegar is commonly used for a dip but you can be creative and use whatever your taste buds desire!

Recipe: Steamed Artichoke with Lemony Aioli


-2 artichokes, stems, and tips of leaves trimmed to remove any prickly edges

-1/2 cup light mayonnaise (preferably made with sunflower or avocado oil)

-1 tablespoons fresh lemon juice

-1/2 teaspoon salt

-1/2 teaspoon pepper

-pinch of whole cloves (2-4)

-1/4 teaspoon garlic powder

-Water, for cooking


1. In a large sauce pan (large enough to fit the artichokes side by side upright), bring about two-three inches of water to an aggressive simmer.

2. Cut the stem off each artichoke so it can sit upright on its own, and place the artichokes upright in the pan. Sprinkle the whole cloves over the top so that they settle among the artichoke leaves. Cover and let simmer for about 45 minutes until the leaves are tender. (Test by poking with a fork) Add more water as needed so that it doesn’t run dry and the artichoke doesn’t burn.

3. While the artichoke is cooking, whisk together the mayonnaise, lemon juice, salt, pepper and garlic powder.

4. Once cooked, remove the artichoke carefully with tongs into a platter (cover if not serving immediately), and serve with the aioli.

Recipe adapted from

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How to Eat Your BOX! (Week of 12/4/16)

Baby Bok Choy:

This Asian vegetable is in a class all on its own. It has a delicate and almost foam like texture and can be quite versatile. Try sautéing in a little olive oil and freshly minced garlic. To add more flavor you can use a combination of lemon and tarragon, or try soy sauce, sesame oil or coconut aminos, sesame seeds and ginger for an Asian spin. Roasting is also a great way to cook bok choy. Look up recipes online or check out the links here and here.


There are so many ways to use this vegetable I don’t even know where to start. They can be chopped up and added to salad or soup, roasted in the oven, tossed in a stir fry, boiled and pureed as a stand-in for mashed potatoes or to make a creamy soup, baked into a pizza crust as a flourless alternative, or simply eaten raw. The options are endless! You don’t even have to cut it up. Try baking it whole by simply cutting off the leaves and stem so it can sit upright, baste in olive oil, salt and spices of your choice, and bake on a cookie sheet or cast iron skillet at 450° for about 45-60 minutes or until a knife can be inserted easily. Because of its mild flavor, cauliflower goes well in spicy dishes or curries as it soaks up all the other flavors. Here’s a source for recipes.


I still remember making ants on a log at grandma’s house. Whoever came up with celery sticks filled with peanut butter and topped with raisins is a might more creative than I. Nowadays my favorite way to eat celery is in chicken soup. Chicken and celery were just meant to be together. There’s something about that flavor combo that touches the soul. Try using your celery along with onion, cilantro and cauliflower from this week’s box to make chicken soup!


What can I say? Cabbage is just a great thing to have around. Don’t let it be that vegetable that sits in the bottom of your refrigerator drawer for months on end. There are endless opportunities to use it up. I’m constantly pulling mine out and adding it to my just about anything. I like to cut mine into little cabbage “shavings”. First cut the cabbage in half, then simply shave off slivers from along the inside edge. I rarely ever use a whole cabbage in one sitting so to keep the cut edges from drying out I make sure to store sealed in a plastic bag or plastic wrap.


Mangos are one of my all-time favorite fruits. They have a unique flavor and creamy texture unlike any other fruit. They also pair well in cooked savory dishes. Mango fried rice is simply amazing. Mangos also are great on salads, stir-fries, or added to sauces or salsa. If you have a dehydrator they are so good dehydrated or made into fruit leather. You can order a whole case and dehydrate them or try freezing to use in smoothies.


Northwest box Only This time of year our NW box comes well stocked in root vegetables. This hearty box is a great way to

experience locally grown food all year round. The turnip reminds me of a mix between a potato and a radish….and maybe a beet. It can be cooked much the same way as a potato, you can even boil them until tender and make mashed turnips! They can be roasted, sautéed, added to soup or even sliced up and eaten raw with a little salt and lemon juice. To season try adding a combo of salt, pepper, and lemon or when baking, toss in coconut oil, salt, pepper, ginger and drizzled in honey(roast at 400° until tender), or mashed you can top with butter, salt, pepper, chives and Parmesan.

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Mango Cashew Chicken Recipe


etter than takeout. There’s nothing fried, and no MSG, or HFCS’d (high fructose corn syrup) included. And then we add the mango because mangos are extremely delicious this time of year.



2 tablespoons olive oil (sesame oil is good here if you have it)

1 yellow onion, chopped

1 red bell pepper, chopped

6 cloves garlic, minced

1 pound boneless skinless chicken breasts, chopped

1-2 ripe mangos, peeled and chopped

1 cup cashews

1/3 cup organic tamari soy sauce (or liquid aminos), low sodium is best

Zest of 1 orange

1 tablespoon pure maple syrup

1 tablespoon unsweetened creamy peanut butter

1 teaspoon chili sauce



  1. In a small bowl, stir together the soy sauce, orange zest, maple syrup, peanut butter, and chili sauce until well combined (note: it’s okay if the peanut butter doesn’t incorporate all the way). Set aside.
  2. Add olive oil to a large wok or sauté pan and heat to medium-high.
  3. Add the onion and sauté until it begins to turn translucent, about 4 minutes.
  4. Add the bell pepper and garlic and sauté another 3 minutes
  5. Add the chopped raw chicken and cook for 5 minutes.
  6. Increase the heat to medium high and add the soy sauce and continue cooking, stirring frequently, allowing the mixture to boil about 3 minutes.
  7. Remove from heat and add the chopped mango and cashews.
  8. Serve the cashew chicken over a long-grained rice such as volcano, or brown basmati rice. Serve with a side of greens. We’d suggest one of the leafy greens that came in your box of  good this week.

Recipe adapted from

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Summer Vacations

DSC_3267I know, from 15 years of running this business, that many of you will soon be off to your favorite vacation spot; loading up the “station wagon,” piling in all those kiddos and heading to the mountains, rivers, beaches, etc. 

Well, our team also knows that a few of you, after getting off the plane in Hawaii and settling into your condo, will slice up a beautiful ripe mango, take a juicy bite and then all of a sudden be gripped with panic. At that moment, you will realize that your box of good is about to be delivered to your home because you forgot to reschedule your deliveries! There is no need to fear, however, because we have a highly trained team to help you mitigate the potential disaster. 

Here are our tried and true best strategies to enjoy that stress-free mango:
1.    Order an extra box of fresh produce to take with you on your trip.
2.    Login to your account online and change your delivery dates.
3.    Call, e-mail or Facebook our office and we will make the changes for you.
4.    Leave a note for your delivery driver. 
5.    Donate your box of good to a local food bank during your vacation!

Donating your box of good is a great way to enjoy your vacation (wink, wink). Really, your delivery will be used to help a local family in need eat a little healthier, it will also help local growers and, of course, KFF. Another option is to donate the value of your box to our “Healing through Nutrition” program, where we use your donations to match discounts for other KFF customers who are fighting cancer and heart disease. Please contact our office if you have any questions about these options.

Even if you are not going on vacation this summer, you can still partner with us by ordering a food bank box or donating to our Healing through Nutrition program. 

Back to work on the farm,