This subscription can make eating healthy easier!

What would you say if I offered you a weekly box of ultra-fresh, flavor to the max, organic, nutrient-dense produce at a reasonable price all while supporting your local farmers? This isn’t a ploy. My friend, this is Community Supported Agriculture.

Community Supported Agriculture, colloquially known as a CSA, is a unique agreement between a farm and the local community.  Members pay in advance each year for a weekly share of farm grown produce. As members of a CSA, you join with the farmers in both the benefits — bountiful crops, open space, community, produce variety, direct relationship with farmers, access to u-pick, etc. — and the risks — crop failure, bad weather, disease outbreaks, weeds (1). 

Each week you will have the privilege of eating vibrant, just-harvested produce. Say goodbye to wilted greens and tasteless tomatoes. Your produce will be harvested when it’s ripe and, in most cases, find its way into your kitchen within a day of being picked. This means better flavor and more nutrient-rich produce.

With a CSA share you can expect the freshest, most local produce, exposure to new vegetables (have you ever tried broccolini? You’ll want to!), an opportunity to learn more about where your food comes from, a chance to grow relationships with like-minded community members, and even the possibility to volunteer on the farm for a free or discounted share. 

 You’ll also find that many local farms have other offerings, such as honey from their own bees, a meat share if they raise cattle, and beautiful eggs from pasture-raised chickens.

Now that you’re drooling over the thought of freshly picked organic kale for dinner tonight, how do you find  your very own local crop share? The first stop would be to visit your local farmers market. Chances are any farm with a CSA program will also have a farm stand. Second stop is an amazing online resource called Local Harvest (localharvest.org). Run by a small team of longtime food activists and passionate foodies, Local Harvest is a national directory that lists over 30,000 family farms and farmers markets, along with restaurants and grocery stores that feature local food. (2) If those first two options don’t yield positive results, then utilize a good ol’ internet search as a last resort.  

You’ll find that the details of each farm’s CSA will vary, but generally speaking most will offer either a full or half share. Typically, a full share will range from $400-700 and will start in early spring, ending around Thanksgiving. I encourage you to either call or stop by your local farm to ask them about share prices, amounts of produce distributed, and length of season.

Assuming that you’ve been successful in your search for a local CSA, you’re likely wondering how to make the most of your share? Because we’re talking about only local, in-season produce, each box will truly vary from week to week. The harvest determines what and how much you will get. That’s the charm of a crop share. It provides a wonderful opportunity to exercise your creativity in the kitchen! Try new recipes, explore new cooking methods, and challenge yourself to make those weekly repeats in a few different ways. 

Too much basil? Freeze some pesto. Overabundance of zucchini? Bake some bread. Something you really don’t like? Share with a friend. 

So...what are you waiting for? Your ultra-fresh, flavor to the max, organic, nutrient-dense produce is in season! Get out there and crop share! 



1 https://thehogfarm.org/csa-handbook

2 https://www.localharvest.org/ 


Not all vegetable oils are created equally! Here's how to choose the healthiest option.

Vegetable oils. Found in recipes from baking to stir-fry and listed on labels from granola bars to body lotion. What are these oils? Which should you include in your diet and which should be avoided? Let’s find out.  

Simply put, vegetable oil is a fatty oil extracted from a seed or fruit (1). The most common vegetable oils you’ll find on the market today are avocado, coconut, corn, olive, peanut, rapeseed, soybean, safflower, sunflower and canola. 

Oh, the beautiful sight and smell of the canola…flower? plant? Wait, what is a canola?  We'll get to that in a bit, but let’s first discuss how a seed or fruit is turned into an oil. 

Oil quality is determined by purity of the origin plant as well as the method in which it's processed. Meaning, some oils are organic, pure and unrefined, while others are genetically modified and highly processed. (Hint — the former is healthy, the latter is not!)

All extraction begins the same, where the seed or fruit undergoes a phase of cracking, crushing, or grinding (2). From there, the meal is pulverized and then either pressed or processed. This step is a major step in determining whether the resulting oil will be healthful or harmful. Let’s break it down:

The best option is cold-pressed. Cold pressing is done through the ancient practice of grinding and milling or the modern practice of a slow, hydraulic press (3).  This process will yield the most nutrient-dense product due to the low temperatures being used. Higher temperatures greatly reduce quality of the oil (4).

Your second best option is expeller-pressed. While these oils do undergo some refinement at slightly higher temperatures than cold-pressed, there are no chemicals used in the process, maintaining integrity of the resulting product.

Oils to be avoided are those that are chemically processed and refined, often at very high temperatures. Instead of a physical press, chemicals such as hexane (found in glue and leather cleaners) are used for oil extraction, followed by degumming, neutralization, dewaxing, bleaching, filtration and deodorization, and possible hydrogenation where the oil is re-bleached and re-deodorized (5). This process degrades the structure of the oil, resulting in a rancid and potentially toxic product. 

Now you may be wondering, how will I know which oils are cold-pressed vs. expeller-pressed vs. chemically processed? Rest assured, any high-quality oil will have it’s process clearly listed on the label. Lower quality oils tend to leave this information out or utilize trickery via fancy marketing. Here is a quick cheat-sheet for your next purchase:

LOOK FOR:

  • cold or expeller pressed

  • organic

  • unfiltered

  • unrefined

  • virgin

AVOID: 

  • cold or expeller processed

  • hydrogenated/partially hydrogenated

Now, going back to canola. Derived from genetically modified rapeseed and highly processed, this oil is one you’ll want to avoid at all costs. Along with canola, you’ll want to avoid corn, rapeseed, and soybean as they all fall into the same category and are detrimental to our health. 

Generally speaking, the preferred, unrefined and heart healthy vegetables oils are coconut, olive, peanut, safflower and sunflower. But buyer beware, some of these healthy oils do undergo refinement and chemical processing, which can destroy the oil’s beneficial properties (6). Use the nifty cheat-sheet above to choose the healthiest option! 

Now that you’re confidently purchasing the very best oils for your health, ensure they stay fresh by storing them in the refrigerator (7)! The only exception here is olive oil, which should be kept in a dark place, such as the cupboard.  


1  “Vegetable Oil.” Merriam-Webster, Merriam-Webster, www.merriam webster.com/dictionary/vegetable%20oil.

2  Know Your Fats: the Complete Primer for Understanding the Nutrition of Fats, Oils and Cholesterol, by Mary G. Enig, Bethesda Press, 2000, p. 148.

3 Broaddus, Hannah. “The Difference Between Solvent Expelled, Expeller Pressed and Cold Pressed Oil.” Non-GMO & Organic Oil Supplier & Packer, 17 July 2017, www.centrafoods.com/blog/the-difference-between-solvent-expelled-expeller-pressed-and-cold-pressed-oil.

4 Sionek, B. “Cold Pressed Oils.” Roczniki Panstwowego Zakladu Higieny, U.S. National Library of Medicine, 1997, www.ncbi.nlm.nih.gov/pubmed/9432706.

5 Know Your Fats, p. 9. 

6 Axe, Josh. “Coconut Oil: 20 Health Benefits, Nutrition and Popular Uses.” Dr. Axe, 24 Apr. 2019, draxe.com/coconut-oil-benefits/.

7 Staying Healthy with Nutrition the Complete Guide to Diet and Nutritional Medicine, by Elson M. Haas and Buck Levin, Celestial Arts, 2006, p. 529.