About Free Haven Farm
Free Haven Farms was established in 2017 by Micaiah and Dr. Cynthia Hall in Lawnside, NJ. The vision of Free Haven Farms was to grow high quality, chemical-free produce and provide access to underserved communities. We immediately realized that education was just as if not more important than the produce itself and we developed educational programs such as our Summer Science Camp, in-school garden programs, and courses and workshops that teach people the various aspects of growing food.
What's Fresh This Week?
Zucchini
Zucchini, not to be confused with cucumber, is in the same family, along with squash and melons. Technically, it's a green summer squash. The skin is thin and edible and it can be used in a variety of recipes. But it's also teeming with nutrients, including vitamin A, vitamin C, folate, potassium, copper, and more. They are also rich in antioxidants like beta carotene, which helps to protect your eyes, enrich your skin, and prevent certain cancers from developing. Zucchini is also high in fiber, which is great for digestion and gut health. It also can be used in a low-carb diet, which helps to reduce blood sugars, benefitting individuals with diabetes as well as reducing risk for developing the condition.
Sautéed Zucchini
Ingredients
1 medium zucchini
1 Tbs coconut oil or butter
1 tsp fresh thyme and/or basil
Salt and pepper, to taste
1. Slice Zucchini into thin rounds
2. Place oil/butter in medium-sized pan and heat on medium
3. Place zucchini rounds in pan for 4-5 minutes until lightly browned
4. Flip zucchini and cook another 3-4 minutes
5. Remove from heat and season with salt and pepper and herbs to taste
6. Enjoy!
What's Fresh This Week?
Broccoli
Broccoli is a staple. It's an easily recognizable vegetable, kids can pick them up and eat them and they're so versatile in the kitchen. Broccoli can be eaten raw with dip or enjoyed in a salad. It can be added to a stir fry or prepared as the star of the show. But the best thing about broccoli is that it packs a nutritional punch. A cup of raw broccoli contains more than 91% of our daily requirement of vitamin C and more than 75% for vitamin K. Broccoli also contains significant amounts of fiber, magnesium, potassium, iron and calcium.
Roasted broccoli
Ingredients
1 Head broccoli, chopped into florets
3 Tbs olive oil
3 cloves garlic, minced
1/2 tsp sea salt
1/4 tsp black pepper
Preparation
1. Preheat the oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper.
2. Toss the broccoli with the olive oil and seasonings.
3. Spread the broccoli into a single layer and roast in the oven for 18-20 or until crispy.
4. Serve immediately and enjoy!
What's Fresh This Week?
Collard Greens
Collard greens are one of the most popular vegetables in the “soul food” tradition, with a long history in African-American and African culture. It’s always a crowd favorite but can be a little intimidating when it comes to preparing them. Traditionally, collards are cooked for hours and are seasoned with hamhock or turkey neck. When I started cooking, I was already a vegetarian, and those two factors kept me away from cooking collards. But my recipe below provides a meat-free option that prepares the collards without cooking for hours and maintains the nutrient content of the vegetable. Collards contain plenty of fiber (make sure that toilet paper supply is plentiful :), as well as vitamins A, C, & K, iron, and folate, a chemical that may help reduce depression.
Sautéed & Steamed Collard Greens
Ingredients
3 Tbs extra virgin olive oil
1 medium onion, diced
2 cloves garlic, minced
2 bunches collards, de-stemmed, washed and chopped
3 Tbs liquid amino acids
1 Tbs apple cider vinegar
1 Tbs sugar (optional)
2 Tbs onion powder
2 Tbs garlic powder
dash of cayenne pepper (optional)
Sea salt and fresh cracked black pepper to taste
Preparation
1. Pour oil into a large pot on medium heat and heat until warm.
2. Add the onion. Sauté for 5 minutes. Add the garlic and cook for another minute.
3. Place the collards and the ingredients through garlic powder into the pot, reduce the heat to medium-low, and put the lid on, allowing the liquids and water released from the greens to lightly steam in the pot. Cook until collards are tender, about 25-30 minutes. Stir every 5 minutes or so. If liquid is reducing too fast, turn down the heat and add small amounts of water if needed.
4. Finish with sea salt and pepper.
5. Serve as a side dish. Enjoy with a dash of cayenne pepper for an extra kick!
What's Fresh this week?
Asparagus
Asparagus is a flowering, perennial plant, meaning that it comes back year after year after the initial planting. The top of the asparagus is the beginning of the flower. As the flower matures, the stem becomes woody and inedible. So when we eat asparagus, we're eating the young shoot and the flower part of the plant.
Asparagus dates back to 3000 B.C. in ancient Egypt and is used by many cultures as an aphrodisiac. Asparagus is quite nutritious and is especially high in vitamin K, B vitamins, and iron. China is the world's largest producer and the U.S. is the world's largest importer of asparagus. This NJ grown asparagus is a rare treat!
Recipe
Sautéed/Steamed Asparagus
Ingredients
Asparagus (1/2 Ib bundle, washed and ends removed)
1 clove garlic
2 Tbs coconut oil/extra virgin olive 01l
1 Tbs liquid amino acids/soy sauce
½ lemon
Preparation
-
Heat a medium-sized pan on medium-low heat. Add oil until warm.
-
Mince the garlic and add to pan. Cook for 1 minute.
-
Add the asparagus and liquid amino acid/soy sauce. Cover with a lid and turn down heat. Allow liquids to steam in the pan for 5 minutes.
-
Remove from heat.
-
Squeeze with lemon through strainer/hand to restrict seeds.
-
Enjoy!
Our Impact
Since 2017, we’ve had the ability to serve food and education in a number of ways:
-
Hosted ~150 youth at the farm for Summer Science Camp
-
Served locally grown produce to over 600 customers, including nationwide shipping
-
Taught ~200 people various aspects of gardening/farming during in-person workshops at the farm
-
Reached over 1000 people globally through virtual classes, webinars, workshops
-
Grown social media presence to over 106,000 followers on Instagram
Future Growth
Summer camp, courses, and Fresh Box programs have been successful but require direct customer sales, which can be unpredictable, especially with inflation and impending recession. We’re pivoting our business model:
-
To focus primarily on educational programs, including free courses and workshops;
-
To grow food as a means of educating;
-
To sell available crops to Virtua and possibly another wholesale purchaser;
-
To establish a community garden program at Free Haven Farms
Your Donation Will Help
-
Re-directing our business will take time and require us to scale back on production.
-
Donations will allow us to focus our attention to re-structuring our business.
-
Funds will support the community garden program with supplies and resources to develop and build.
Programs, such as free youth events, workshops, and webinars will be supported by these funds
To make a tax free donation, visit our non-profit page at fhisainc.org and share our fundraiser with your network. We appreciate you, many thanks in advance.