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This Week's Shares Include:
Basil (some mini)
Thyme (Full and Heart of Season)
Carrots
Turnips
Radicchio (some)
Okra (some mini)
Eggplant
Beans (Heart)
Tomatoes (Full and Heart)
Fennel (some)
Chard
Potatoes
Onions
Peppers
Kale
Broccoli
Cabbage
Cucumber
Squash
Napa Cabbage
* Note: Not all the shares will have all of the items on this list. here. We just have to go with what's available, and how much of it is ready.
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Farmer Gary is On Vacation
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Tips For First-Timers
• Before picking up your new share, freeze, dehydrate or juice the remaining vegetables you have from the previous week.
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CSA GUIDE
A fabulous resource for all of our CSA members is our CSA guide. Find it at http://sfc.smallfarmcentral.com/dynamic_content/uploadfiles/476/CSA_Guide3.pdf
Highlights include:
• The Basics of Pick-up
• How Do I Eat All These Vegetables?
• Wasted Food and the Commercial Supply Chain
• Tips on Storage: How to Store Your Produce
• Pantry List
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OTHER NOTES
Please bring back your boxes (See the survival guide for information on how to best "break down you box").
The earlier that people can pick up their shares the better the quality. We strive to keep our veggies cool after harvest. (34 degrees) The quality degrades for every hour sitting at the sites unrefrigerated.
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Fall Storage Share
3 months--October through December
Register now for the 2013 season!! Click here.
This share will supply all the fall storage vegetables that your family will need for the months of October, November and December. Deliveries are monthly. Each delivery will include 50-75 pounds of produce including potatoes, of carrots, onions, winter squash, cabbage, kale leeks, daikon radishes, beets, celeriac, rutabaga, parsnips, turnips, brussels sprouts, garlic, and pie pumpkins.
These shares are a great option for saving money on meals especially during the holiday seasons. Most of these vegetables keep very well just in a heated garage (just above freezing) or a cool basement.
A sample delivery will look like this:
First delivery will be a 10 pound bag of onions, a 5 lb bag of carrots and 10lb bag of potatoes, one 1 1/9bushel box of winter squash with some garlic. Then one 3/4 bushel box filled with cabbage, root crops(parsnips, turnips, celeriac, etc.), Brussels sprouts etc.
This year especially we will have an abundance of onions, carrots, potatoes, winter squash, parsnips and other great goodies!!
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THYME
Storage:
For short term storage, wrap your thyme in a damp towel or place upright in a container with an inch of water and refrigerate (such as you would store mint).
Prep:
Rinse well. Chop and add to your dish.
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BASIL
Basil is another of summer’s great treats. But treat is carefully as it is delicate and can’t stand being refrigerated.
Did you know?
• Basil leaves contains many health benefiting essential oils such as eugenol, citronellol, linalool, citral, limonene and terpineol. These compounds are known to have anti-inflammatory and anti-bacterial properties.
• Basil leaves are an excellent source of iron, contains 3.17 mg/100 g of fresh leaves (about 26% of RDA).
• Basil contains exceptionally high levels of beta-carotene, vitamin A, cryptoxanthin, lutein and zea-xanthin. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease process.
Storage:
Keep unwashed leaves bunched with stems in a glass of water on your counter. Do not refrigerate or leaves will turn brown.
How to use:
Rinse leaves in the sink and dry. Tasty in salads, on pizzas (added fresh after the pizza comes out of the oven), or in pesto. Add to your tomato sauces, on pasta or in a caprese salad with fresh mozzarella, olive oil, balsamic vinegar and a pinch of salt.
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CARROTS
As part of the umbeliferae family, carrots are related to parsley, celery, parsnip, cilantro, fennel, caraway and dill.
Storage:
Remove greens and refrigerate in a plastic bag where they will last 2-4 weeks. If you wish to freeze, blanch for 3 minutes, rinse in cold water, drain, let dry and pack in an airtight bag. Fresh greens can be used immediately in a green salad or stir fry.
How to Use:
• Scrub with a vegetable brush (or washcloth) to remove dirt. Don't peel unless removing a damaged area. Raw carrots preserve all nutrients. Steaming for 5-10 also preserves most nutrients as long as you don't overcook them.
• Carrots are sweet, so add them to your homemade tomato sauce to lighten it up.
• Try a simple puree of carrot soup with onions or leeks, freshly grated ginger and salt or soy sauce.
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TURNIPS
Turnips are one of the most ancient and globally used vegetables. A great storage crop, use them fresh this week with greens or mashed, in place of potatoes.
Storage:
Store unwashed turnips in a plastic bag in the fridge for 1-2 weeks. Store turnip greens separately, wrapped in a damp towel or plastic bag in the crisper drawer. Use quickly as they do not store long.
Prep:
Scrub turnips with a stiff-bristled vegetable brush or dishcloth. They don't need to be peeled. Cut away any damaged areas.
Cooking tips:
• Cut into matchstick-sized pieces and add to a veggie platter with a dip like ranch dressing.
• Grate raw into salads or slaws.
• Boil 1/2-1 inch slices or cubes 8-10 minutes; steam this size 12-15 minutes. Boil small whole turnips 15-20 minutes; steam small turnips 20-25 minutes.
• Bake with other roots (like carrots) at 350 from 30-45 minutes with butter/oil and herbs.
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RADICCHIO
Radicchio looks like a small head of red cabbage, but it's actually not a cabbage, but a chicory, and it has a just slightly bitter, crisp taste, along the lines of arugula. It is often included in the bagged salad mixes in the grocery store.
Storage:
Keep in the crisper drawer of your fridge.
How to use:
• It's a great addition to any salad. Wash the head then tear leaves into bite-size pieces. You can also slice it in half and grill it with your steak or chop for a new take on the standard side dish.
• Grilling on high heat transforms the bitterness and turns it even a little nutty. Quarter the radicchio heads, coat them with olive oil and sprinkle with salt, grill them until lightly charred all over. Chop them into salad sized pieces, toss them with dressing, and sprinkle on a little grated Parm or Pecorino.
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OKRA
Okra, also known as "lady finger" is one of the highly nutritious vegetables, usually eaten while the pod is green, tender, and immature. look for crispy, immature pods and avoid those with over-ripen, sunken appearance, discolored spots, cuts and too soft.
Did you know?
• The pods contain healthy amounts of vitamin A, and flavonoid anti-oxidants such as beta carotenes, xanthin and lutein.
• It is one of the green vegetables with highest levels of these anti-oxidants. These compounds are known to have antioxidant properties and are essential for vision.
• Vitamin A is also required for maintaining healthy mucus membranes and skin. Consumption of natural vegetables and fruits rich in flavonoids helps to protect from lung and oral cavity cancers.
Storage:
Wash the pods thoroughly in the water in order to remove dust, soil and any residual insecticides. Trim the top stem end using a paring knife. Some prefer trimming tip ends as well. Then, cut/slice the pod as desired.
How to Use:
• Okra pods are one of the widely used vegetables in tropical countries. Chopped, or sliced pods are stewed or fried (fritters) under low heat oil in order to soften their mucilaginous content. They then, can be mixed with other vegetables, rice, or meat.
• In Caribbean islands, okra is cooked and eaten as soup, often with fish.
• The pods can be pickled and preserved like in other vegetables.
• Okra leaves may be cooked in a similar manner as the greens of beets or dandelions. The leaves are also eaten raw in salads.
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EGGPLANT
Eggplant is low in calorie and high in fiber, and offers very small amounts of vitamins and minerals. It is traditionally eatten wiht other, more nutritious foods.
Storage:
Store eggplant in the crisper of the refrigerator, unwrapped. It can last up to a week or longer when stored properly. Eggplant cannot be stored in the freezer, unless cooked.
How to Use:
• In many Middle Eastern recipes, eggplant is stuffed, fried, added to salads, soups, and many other delicious dishes.
• To reduce bitterness, slice the eggplant, soak it in heavily salted water, rinse with cold water and pat dry.
• Eggplant skin and flesh is extremely absorbent to oil and other ingredients. This make is perfect for stuffing or in sauces, soups, and casseroles.
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BEANS
Green bean varieties have been bred especially for the fleshiness, flavor, or sweetness of their pods. Green beans are often steamed, boiled, stir-fried, or baked in casseroles.
Storage:
Keep beans in a bag in your refrigerator; or fill a bowl with cold water place your beans in that in the fridge. This keeps them crisp.
Prep:
Remove strings and stems of fresh beans before cooking. Beans retain more nutrients when cooked uncut.
How to Use:
• Boil until just tender or steam to keep in more of the vitamins. Watch carefully for beans to brighten in color and become tender, but not soft or mushy.
• Beans are great in stir fries and sautéed with peanut butter and peanuts, or fresh ginger and lime for a southeast Asian dish.
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TOMATOES
A familiar staple that is available in a multitude of varieties, the tomato offers a fresh taste whether served raw or cooked. Tomatoes are somewhat delicate and sensitive to heat and cold. They should not be refrigerated. Kee at room temperature for up to a week. Tomatoes that are damaged or cut will deteriorate quickly.
If you are unable to utilize your tomatoes before they become overripe, they can be quickly and easily frozen whole. Core them and freeze separately on a cookie sheet. Once solid place in an airtight bag or container and thaw for use in cooking or purees.
Storage:
Keep your unwashed tomatoes out of the fridge. Wash before use.
How to Use:
• Among a tomato’s best friends are basil and oregano.
• Caprese salad: Mozzarella (especially fresh, soft mozzarella), olive oil, balsamic vinegar and a sprinkle of salt, along with a fresh herb makes a great lunch, snack or appetizer.
• Finding uses for your tomatoes is an easy task: slice them up and add to salads or process into salsas, sauces and simple purees.
• They can also be enjoyed fried, boiled, roasted, grilled or broiled.
• To core your tomatoes, just cut a cone right around the core and remove it. To seed, cut it in half and shake out the seeds, to peel it, cut a small x in the flow end and boil for up to 30 seconds, until the skin begins to peel away. Cool in an ice bath or under running cold water and remove the skins.
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FENNEL
Fennel can be eaten raw, baked, steamed or sautéed. Take a bite right away and taste the flavor. It's great dipped raw into hummus or can be substituted for celery in most recipes.
Did you know?
• Fennel is low in calories, but offers significant vitamin A and calcium, potassium and iron.
• The ancient Egyptians, Greeks and Romans believed fennel an excellent aid for digestion.
Storage:
Store fennel in a plastic bag in the fridge for up to two weeks. The leaves will go limp - wrap them in a moist towel and refrigerate.
Prep:
Wash fennel bulb, trimming and woody or damaged areas.
How to use:
• Use the feathery leaves as a fresh herb for seasoning where you would use dill.
• Very tasty on baked, broiled or grilled fish (try salmon or trout) with lemon and butter.
• Fennel stalks are also great tucked under a whole fish or a pork loin and roasted.
• Substitute for celery in most any recipe.
• Try a saute of fennel, artichoke hearts, zucchini, tomatoess, sweet bell pepper, thyme, and a dash of salt and pepper.
• Steam fennel and chill it along with other vegetables; dress with a spoonful of lemon juice, oilive oil, chopped chives or green onion, and salt and pepper.
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CHARD
Regular inclusion of chard in the diet is found to prevent osteoporosis, iron deficiency anemia, vitamin A deficiency, and is believed to protect from cardiovascular diseases and colon and prostate cancers. Use fresh young chard raw in salads. Mature chard leaves and stalks are typically cooked, braised or sautéed; the bitter flavor fades with cooking. However, antioxidant properties of chard are significantly decreased on steaming, frying and boiling.
Did you know?
• Chard leaves are an excellent source of anti-oxidant vitamin, vitamin-C.
• Chard is one of the excellent vegetable sources for vitamin-K. Adequate vitamin-K levels in the diet helps limit neuronal damage in the brain; thus, chard has an established role in the treatment of patients suffering from Alzheimer's disease.
• It is also rich source of omega-3 fatty acids; vitamin-A and flavonoids anti-oxidants like B carotene, a-carotene, lutein and zeaxanthin.
Storage:
Wrap unwashed chard in a damp towel or store in a plastic bag and keep in the crisper drawer. It's best used fresh if you can use it, but will keep for several days if kept moist and refrigerated.
Chard also can be stored long term in the freezer with some simple preparation. Blanch chopped leaves (place in boiling water) for three minutes then transfer to an ice water bath to stop the cooking. (Be sure to have actual ice cubes floating the water to keep the temp cold.) Drain the leaves, squeeze to remove water and place in an airtight freezer bag.
Prep:
Wash thoroughly before cooking to remove hidden dirt and other grit from the soil.
How to use:
• Use chard as you would kale, spinach or other greens. They are great wilted in a large pan with oil or butter and a little garlic.
• Use as a side dish to your main course.
• Place silver dollar-sized dollops on your pizza (great with goat cheese!) or other flatbreads.
• Sprinkle with kosher or sea salt and a squeeze of lemon.
• Also great in egg bakes and quiches.
• Add to lasagna and pastas for extra flavor and vitamins.
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POTATOES
Potatoes are native to the Andean mountain regions of South America, but today are the leading vegetable grown worldwide. The potato is an excellent source of complex carbohydrates and minerals, particularly potassium — providing the skin is consumed — and a fairly good source of vegetable protein.
Storage:
Keep unwashed potatoes in your pantry or a cool, dark place until ready to use.
Prep:
Lightly scrub to remove all dirt. Keep the skins on for more vitamins.
How to use:
• New potatoes are best enjoyed when boiled and topped with butter, salt and pepper. Dill weed, Parmesan cheese, garli and chopped green onion are also good additions.
• Thicken soups with grated or pureed potatoes.
• Brush potato wedges with oil, sprinkled with spices, and grill 5 minutes per side until tender.
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PEPPERS
Stuff ‘em, saute ‘em, grill ‘em, or eat them raw. Peppers are great in a variety of uses, and add flavor to any number of ethnic dishes. They can also be frozen and dried.
Storage:
Refrigerate unwashed peppers unwashed in hydrator drawer 1-2 weeks.
How to freeze:
Wash and dry peppers. Cut into bite-sized pieces and place in an airtight container or Zip-lock freezer bag.
How to Use:
• Try the famous roasted bell pepper: Place bell pepper under broiler, above hot coals, or over open flame. Toast it, turning often, until the skin is blackened evenly. Place pepper in a brown bag, close, and allow to steam 10-15 minutes. Skin will peel off easily with the aid of a paring knife.
• For greatest nutrient retention eat bell peppers raw: Thinly slice lengthwise for a crunchy snack or for dipping, layer slices into a favorite andwich, or dice in a variety of salads.
• Add peppers to soups, stews, omelets, quiches, casseroles and stir-fries.
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KALE
Kale is a leafy green with a crisp stalk and tasty leaves. Kale is very versatile and nutritious green leafy vegetable. It is widely recognized as an incredibly nutritious vegetable since ancient Greek and Roman times for its low fat, no cholesterol but health benefiting anti-oxidant properties. Kale provides rich nutrition ingredients that offer protection from vitamin A deficiency, osteoporosis, iron deficiency anemia, and believed to protect from cardiovascular diseases and, colon and prostate cancers.
Did you know?
• It is very rich in vitamin A, 100 g leaves provide 512% of RDA. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision. Foods rich in this vitamin offer protection against lung and oral cavity cancers.
• This leafy vegetable is notably good in many B-complex group of vitamins such as niacin, vit.B-6 (pyridoxine), thiamin, pantothenic acid, etc that are essential for substrate metabolism in the body.
• It is a rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus.
Cleaning:
Wash thoroughly before cooking to remove hidden dirt and other grit from the soil.
Storage:
Wrap unwashed kale in a damp towel or store in a plastic bag and keep in the crisper drawer. It's best used fresh if you can use it, but will keep for several days if kept moist and refrigerated.
To freeze:
Kale also can be stored long term in the freezer with some simple preparation. Blanch chopped leaves (place in boiling water) for three minutes then transfer to an ice water bath to stop the cooking. (Be sure to have actual ice cubes floating the water to keep the temp cold.) Drain the leaves, squeeze to remove water and place in an airtight freezer bag.
Cooking tips:
• Use kale as you would chard, spinach or other greens. They are great wilted in a large pan with oil or butter and a little garlic. Use as a side dish to your main course.
• Place silver dollar-sized dollops on your pizza (great with goat cheese!) or other flatbreads.
• Sprinkle with kosher or sea salt and a squeeze of lemon.
• Also great in egg bakes and quiches. Add to lasagna and pastas for extra flavor and vitamins.
• Fresh young crispy kale can be used raw in salads.
• Mature leaves and stalks are typically cooked or sautéed.
• Kale leaves are popular winter staples in all over Mediterranean, used in soups (ribollita toscana), stews, salads, pizza, and pasta.
• The leaves also used in the variety of traditional kale recipes with potatoes, green beans, poultry, and meat.
• In Japan, fresh kale juice is quite popular.
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ONIONS
The bulb onion is the most universal seasoning used by humans. The pungency of the onion reflects the amount of sulfur in the soil in which it was grown. Chill onions thoroughly in the fridge or cut under running water to subdue the fumes that cause tears during chopping.
Storage:
Store onions on a rack in a well-ventilated area spaced a few inches apart. You'll want to use them within three to four weeks. Warmth and moisture will cause sprouting. Store cut onions in the fridge in an airtight container to avoid transference of flavors to other foods.
How to use:
• Add chopped onions to a hearty homemade bread dough or corn bread batter.
• Boil onions until tender (15 minutes for small ones, 30 minutes for large). Try them topped with butter, a sprinkling of herbs, and Parmesan cheese.
• Long baking or oven roasting brings out sweetness and carmelizes the natural sugars. Try surrounding a roasting meat with small to medium yellow onions.
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CABBAGE
Cabbage is a beneficial digestive aid and intestinal cleanser. Though composed of 90 percent water, the cabbage still holds a significant quantity of vitamins and minerals, like vitamins A and C, calcium, potassium, and magnesium.
Storage:
Refrigerate cabbage in a hydrator drawer. A plastic bag will help retain moisture but is not necessary. Do not remove outer leaves before storage, and it will last 3 weeks to 2 months.
How to Use:
• Boil cabbage for five minutes with a chopped onion and add to mashed potatoes.
• Eat cabbage raw or lightly cooked. Overcooked cabbage may produce a strong odor and flavor.
• Cabbage sautes and stir-fries very well with other vegetables. Experiment with a variety of combinations.
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BROCCOLI
Broccoli was discovered in the Mediterranean wild and has now been bred into various varieties. Broccoli is best used within a few days of harvesting. Broccoli heads are rich source of phyto-nutrients that help protect from prostate cancer and stroke risks. It is actually a flower vegetable and known for its notable and unique nutrients that are found to have disease prevention and health promoting properties.
Did you know?
• Fresh broccoli is an exceptionally rich source of vitamin-C.
• Broccoli leaves (green tops) are an excellent source of carotenoids and vitamin A.
Storage:
Store in a plastic bag in the hydrator drawer of the refrigerator.
Prep:
Soak head upside down in cold, salted water to remove any hidden field pests. Remove lowest part of stem if woody or tough.
Freezing:
Broccoli also freezes well. Cut into florets and slice stems. Blanch for 3-4 minutes and cool in an ice bath to stop the cooking process. Drain, let dry and place in an airtight container.
How to Use:
•Fresh broccoli is great on a veggie tray with a cool dip.
• Steaming increases digestibility, heightens color and retains most of the nutrients. The stalk and florets are all edible to be sure to eat it all. Chop and separate florets, steam lightly for 5-7 minutes and eat as an app or tossed into a pasta salad.
• Broccoli pairs well with butter, fresh lemon juice, anchovy, soy sauce and many hard, grated cheeses such as Parmesan.
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NAPA CABBAGE (Chinese Cabbage)
The flavor has been described by some as delicate compared to bok choy or cabbage, and it can be used in stir-fry with other ingredients such as tofu, mushroom or zucchini.
Storage:
Refrigerate cabbage in the crisper drawer. Do not remove the outer leaves before storage. It can last for up to two weeks in the fridge.
Cooking tips:
• Chop raw napa cabbage into green salads or substitute it into a favorite coleslaw recipe.
• Napa cooks quickly. Steam for 3-5 minutes or until leaves are wilted but remain crisp. Remain vigilant as it can quickly overcook. If you do substitute napa for common cabbage, reduce cooking time by two minutes.
• Use napa in your stir fry - add onion, toasted sesame oil and soy sauce, or add it chopped at the end of your normal stir fry.
• It's also excellent in soups, fried rice and mashed potatoes.
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HERBS IN GENERAL:
Fresh herbs add flavor to your meals. Experiment with various flavor combinations, and discover something new! Herbs also help our bodies digest food better, and are full of essential vitamins and minerals.
Cooking tips:
• Add fresh herbs to a glass of water.
• Tear herbs into small pieces and eat in your salads.
• Use when juicing drinks or add into your morning smoothie.
• Snip off pieces using a kitchen shears to add to stirfrys and other dishes.
Recipe & Video:
Marinade-Lemon Herb
http://www.youtube.com/watch?v=YEKjMzp82rM
This wonderful, all purpose marinade uses lemon, garlic, and olive oil for its base. It is perfect for marinating any type of seafood, or use it on chicken or pork to brighten up the flavors while grilling.
Marinade Recipe:
1/2 cup cilantro leaves, parsley or tarragon
1 lemon
1/8 cup white wine, optional
3/4 cup olive oil
1 teaspoon garlic puree or 1 clove minced garlic
1) Roughly chop the cilantro and carefully remove the zest (outer yellow peel from the lemon). The zest adds a lot of flavor to this marinade.
2) Next, cut the lemon in half and add lemon juice to a mixing bowl. Add the wine, chopped cilantro and lemon zest, followed by the garlic.
3) Slowly pour the olive oil into the marinade and whisk quickly until it starts to thicken. This is called an emulsion.
4) When the marinade has thickened, let it sit about 30 minutes and then pour it over your meat.
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BASIL SUGAR
http://www.cupcakeproject.com/2013/07/how-to-make-and-use-basil-sugar.html#dhowQt2Zl2UO1eA1.32
Once you make the basil sugar, simply replace some or all of the sugar in your baked goods with the basil sugar to add a whole new complexity to your desserts.
Yield: 1 cup basil sugar
Ingredients
1 large handful of fresh basil leaves
1 cup sugar
Instructions
Rinse basil leaves and gently pat dry with a towel.
Pulse basil leaves in a food processor until they are as small as you can get them. Don't worry if there are still some big pieces since you'll process them further in a bit. You should end up with about one packed tablespoon of chopped up basil. Add more basil or remove some if you are too far off.
Place processed basil and sugar in a small bowl and use a spoon to mix well, pressing the basil into the sugar.
Place the basil sugar in the food processor and pulse to fully combine.
If not using within three days, store in the freezer until ready to use.
If basil sugar starts to get clumpy, pulse again in a food processor just before using.
Notes:
You can follow these same instructions with powdered sugar for use in basil frosting!
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GARDEN VEGETABLE CAKES
These are also wonderful for breakfast and a great way to get your veggies in for the day!
Ingredients:
1/4 c. grated Parmesan cheese
1/3 c. all purpose flour
1/2 tsp baking powder
1/4 tsp dill weed
salt and pepper to taste
4 eggs (or 1 c. egg substitute)
2 TBL minced green onion w/tops
2 tsp lemon juice
1/2 tsp fresh minced garlic (or 1/4 tsp dried)
1 1/2 c shredded vegetables (unpeeled zucchini, drained and pressed), potato, carrots, bell pepper, celery, sweet potato (or yam)
Directions:
Precook 'harder' veggies (carrots and sweet potato) briefly in a microwave. In med. bowl, stir together cheese, flour, baking powder, pepper and dill weed. Beat in eggs, onions, lemon juice and garlic until well blended. Stir in shredded veggies. For each vegetable cake, pour 1/3 cup batter onto hot, lightly greased skillet or griddle (380 degrees for electric griddle). Cook on both sides until golden brown. Serve hot! Refrigerate leftovers within 2 hours.
TOP WITH LOW FAT SOUR CREAM AND TOMATO SLICES!
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CARROTS AND TURNIPS WITH PARSLEY
http://www.youtube.com/watch?v=SetcZKqMVas
Preparation Time: 5 minutes
Cooking Time: 20 minutes
Serves: 4
For the Carrots:
1kg bunched carrots, trimmed & cut lengthways
1 tbsp balsamic vinegar
1 tbsp chopped parsley
50g butter
1 tbsp honey
50ml water
For the Turnips:
600g turnip, halved
1 tbsp balsamic vinegar
1 tbsp chopped parsley
50g butter
1 tbsp honey
50ml water
1. Put all of the ingredients in a pan. Heat over a high heat until mixture in simmering away. Turn down heat, cover and simmer for about 10 minutes - frequently checking and stirring the carrots to make sure they don't stick and burn.
2. When almost cooked uncover, increase heat slightly and add balsamic vinegar, stir to combine, turn off heat and add parsley.
3. Cook turnip in the same way. When carrots and turnips are cooked, mix together.
This recipe can also be used for kohl rabi.
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ROASTED OKRA AND TOMATOES
http://www.myrecipes.com/recipe/grilled-okra-tomatoes-10000001624471/
6 Ingredients
1 pound fresh okra, trimmed
1 pt. cherry tomatoes
2 tablespoons olive oil
1/2 teaspoon salt
1/2 teaspoon pepper
2 tablespoons chopped fresh basil
Preparation
1. Combine first 5 ingredients in a large bowl.
2. Place mixture on cooking grate, and grill, covered with grill lid, over medium-high heat (350° to 400°). Grill tomatoes 3 minutes or just until they begin to pop. Turn okra, and grill, covered with grill lid, 2 to 3 more minutes or until tender.
3. Transfer okra and tomatoes to a serving dish, and sprinkle with basil. Serve immediately.
Southern Living
JUNE 2007
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SIMPLE SUMMER SQUASH
http://www.gfinthecity.com/2010/08/simple-summer-squash.html
4 young summer squash (about 5” long), sliced 1/2” thick
1 1/2 teaspoons fresh chopped thyme, divided
2 oz chevre
Olive oil
Kosher Salt
Preheat the oven to 400 degrees.
In a bowl, toss the squash slices with 1 teaspoon of the thyme, enough olive oil to lightly coat, and a generous pinch of kosher salt. Place the squash slices on a baking sheet in a single layer and season with a bit more salt. Roast the squash for 15-16 minutes, turning once halfway through.
Remove the squash from the oven and place on a serving platter. If you’d like, drizzle on a little more fresh olive oil and add another sprinkling of salt. Crumble the chevre over the squash and top with the remaining half teaspoon of thyme. Serve warm or at room temperature.
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SKINNY MEXICAN ZUCCHINI SKILLET
http://www.skinnytaste.com/2013/08/skillet-mexican-zucchini.html
Servings: 4 • Size: 1/4 • Old Points: 2 pts • Weight Watcher Points+: 4 pt • Calories: 102 • Fat: 6 g • Carb: 8 g • Fiber: 2 g • Protein: 5 g • Sugar: 3 g • Sodium: 211 mg • Cholest: 17 mg
Ingredients:
1 garlic clove, finely chopped
1 tbsp extra virgin olive oil
1 lb zucchini, diced
1 large tomato, cored, seeded and diced
1 green onion, thinly sliced
1 tbsp minced fresh cilantro or Garden Gourmet cilantro paste
1 tsp minced pickled jalapeño
1/2 cup crumbled queso blanco (or queso fresco, cotija or feta)
fresh lime juice, to taste
salt, to taste
freshly ground black pepper, to taste
Directions:
Cook the garlic in oil in a large skillet over medium heat 1 minute, stirring until sizzling. Add zucchini and cook stirring occasionally, about 3 minutes or until slightly softened. Add the tomato and green onion and cook about 3 minutes.
Remove skillet from heat and add cilantro paste, jalapeño and lime juice. Season with salt and pepper to taste and top with queso blanco. Serve hot.
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Sautéed Zucchini with Ginger and Dill
http://www.foodandwine.com/recipes/sauteed-zucchini-with-ginger-and-dill
1/4 cup vegetable oil
3 garlic cloves, halved
2 medium shallots, thinly sliced
1 tablespoon minced fresh ginger
3 pounds small zucchini, sliced into 1/4-inch-thick rounds
1/2 cup chopped dill
1 1/2 tablespoons dried pomegranate seeds (see Note), optional
Salt
In a large, deep skillet, heat the oil. Add the garlic and cook over moderately high heat until sizzling, about 1 minute. Add the shallots and cook over moderate heat, stirring, until softened, about 4 minutes. Add the ginger and cook for 2 minutes. Add the zucchini and cook until beginning to brown, about 10 minutes. Stir in the dill and pomegranate seeds and season with salt. Transfer to a bowl and serve.
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VIDEO & RECIPE
How to Cook Ratatouille
https://www.youtube.com/watch?v=iSzYJPfZuVE
Serves 6 - 8
Ingredients:
2 or 3 miniature eggplant, cut in bite-sized pieces
2 or 3 small zucchini, cut in bite-sized pieces
1 large onion, finely sliced
2 or 3 cloves of garlic, crushed
1 red capsicum
Handful leaves of Chinese greens (tatsoi, bok choy)
2 or 3 good salad tomatoes
3 tbsp extra virgin olive oil
2 tsp ground coriander
1 tsp ground powdered fennel
2 tbsp fresh oregano, chopped finely
A few leaves basil, chopped finely
3 cups cooked rice, white or brown, long or short grain
3 or 4 tbsp pine nuts
Method:
Heat the oil in a large pan or wok over medium heat and add coriander and fennel and heat for one minute. Add the onions and eggplant. Cook for five minutes. Then add the capsicum and cook for 2 or 3 minutes. Stir in the zucchini and garlic and cook for 2 or 3 minutes. Add Chinese greens and oregano and cook for 2 or 3 minutes. Finally add the tomatoes and basil, which should be just warmed through. Cover and simmer for a few minutes. Not too long - the vegetables should still have some crunch in them. Uncover, add some black pepper and stir in the rice and nuts. Garnish with fresh basil
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JUMPIN’ JUICES
Experience Life magazine, June 2012
Juicing is an easy, delicious way to get a big bowl of vegetables, fast.
• “Make Juice, Not War” Green Drink
1 large cucumber (peeled if not organic)
Fistfull of kale and romaine (or spinach, chard, etc.)
2 stalks celery
1 big broccoli stem (adds sweetness)
1 pear or green apple (optional)
• Carrot-Celery Blast
1 carrot
1 stalk celery
1 small Granny Smith apple
Half a bunch of cilantro or parsley
• The Morning Energizer
5 carrots
1 beet with leaves and stem
2 stalks celery
1 cucumber
1/4 lemon, peeled
1-to-2-inch piece of fresh gingerroot
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SUMMERTIME KALE, SWEET CORN SALAD
http://cookingrecipecentral.com/summertime-kale-sweet-corn-salad/
vegan, serves 4
2 ears of summer corn
4-6 cups kale, washed and finely chopped (remove thick stems)
1 small red bell pepper, diced
1/4 cup shredded carrots
1 small white or sweet onion, chopped
1/4 cup chopped red cabbage
1/3 cup raw organic hemp seeds
Sweet Miso Tahini Dressing:
2 Tbsp white miso paste
1 1/2 Tbsp tahini
1 1/2 Tbsp grade B maple syrup
1 Tbsp extra virgin olive oil
1 1/2 Tbsp tamari
1-2 Tbsp seasoned rice vinegar (apple cider vinegar, lemon juice or unseasoned rice vinegar can also be used)
spices:
pinch of fine black pepper
1/4 tsp coriander
pinch of cayenne
This salad would be amazing with miso-dipped tempeh logs
Directions:
1. Boil water in a large pot. When water is boiling, drop corn and cook for 3-5 minutes, until the color darkens a bit. (You can cook shorter or simply serve corn raw if you’d like.) Pull corn from pot and set aside to cook a bit.
2. In a large salad tossing bowl, add all the dressing ingredients (including spices) and with a spoon start whipping until smooth and creamy. Set aside.
3. Prep your veggies. Wash/dry kale and remove tough stems. Chop finely. Also finely chop the flat leaf parsley. Chop onion and bell pepper. Chop cabbage and carrots (if adding). Add all prepped veggies to large salad bowl with the dressing in it.
4. Toss the veggies with the dressing very well. Toss for a few minutes until the veggies have absorbed much dressing and the kale has wilted down a bit. (If you’d like to add more or different veggies, go for it.)
5. Grab your corn and carefully slice off the kernels and add directly to the salad bowl. I usually use a bread knife and hold the corn cob carefully with a paper towel so it doesn’t slip. Add both cobs – about 1 1/2 cups of kernels.
6. Toss the warm corn with the salad. This will further wilt and marinate the veggies.
7. Add in the hemp seeds and toss.
8. Do a taste test. You can alter the flavor if desired. Add more rice vinegar for a wetter, tangier flavor, more oil for a richer texture or more miso, tamari or table salt for more salt. You can also add more veggies if the dressing as is is too strong for you. Just add in another handful of chopped kale or other veggies and toss.
Serve right away (slightly warm) or allow to marinate and chill in the fridge for up to 8 hours. If storing in the fridge over 8 hours you may want to add dressing later and just set prepped veggies in the fridge covered.
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Cucumber-Dill Dip Recipe
http://strandedincleveland.blogspot.com/2011/04/cucumber-dill-dip-recipe-greek-yogurt.html
Yields: 2-1/2 c dill, about 8 servings
2 c plain Greek yogurt
1 large cucumber, unpeeled
1 Tbsp salt
1/2 c low-fat sour cream
2 Tbsp fresh lemon juice
2 Tbsp minced fresh dill + more for garnish
1 garlic clove, minced
5 pita bread, cut into 8 wedges each
2 Tbsp olive oil
1. Line sieve with cheesecloth or large coffee filter and place in a bowl. Place yogurt in sieve. Cover with plastic wrap and place in the refrigerator 12 hours or overnight.
2. Cut cucumber in half length-wise. Remove seeds and grate cucumber halves. Mix cucumbers with salt; cover with plastic wrap and refrigerate for 3-4 hours.
3. Transfer strained yogurt to a large bowl. Discard strained liquid. Add sour cream, lemon juice, dill and garlic. Mix well.
4. Place grated cucumber in a sieve and press down releasing as much liquid as possible. Add cucumbers to yogurt mixture and mix well to combine. Refrigerate at least 2 hours. Garnish with dill sprigs before serving.
5. Preheat oven 400 degrees F. Brush pita wedges with olive oil. Place in oven for 10 minutes, until crisp. Remove from oven and allow to cool completely. Place in a plastic bag, and store at room temperature, until ready to use.
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CUCUMBER AND NAPA CABBAGE COLESLAW
http://www.healthyseasonalrecipes.com/cucumber-and-napa-cabbage-coleslaw/
Ingredients
1 small head Napa Cabbage, finely sliced (about 8 cups)
4 small cucumbers (1 1/2 pounds), julienne cut (6 cups)
1/2 cup chopped roasted, salted peanuts
1/4 cup chopped fresh cilantro leaves
1/3 cup peanut oil or canola oil
1/4 cup freshly squeezed lime juice
2 teaspoons sugar
1/8 teaspoon salt
1/2 teaspoon garlic powder
Red chili flake to taste, optional
Instructions
Combine cabbage, cucumbers, peanuts and cilantro in a large bowl. Whisk oil, lime juice, sugar, salt, garlic powder and red chili flake if using in a small bowl. Pour over the vegetable mixture and toss to coat.
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CHICKEN POT PIE IN CREPES
http://eatingwelllivingthin.wordpress.com/2009/10/05/talk-about-a-makeover/
Crepes:
4 eggs
1/2 cup ricotta
4 tablespoons flour
Pinch of salt
3 tablespoons milk
In a medium bowl beat the Ricotta with the eggs. Beat in the flour, salt, and milk. Allow to sit for 15 minutes.
Heat an 8-inch nonstick skillet over medium-low heat. Coat with vegetable cooking spray when hot. Pour in 2 tablespoons of batter and swirl the pan to coat the entire surface in a thin layer. Allow to cook, without turning, until completely done. The top should be no longer shiny and when you touch it it’s not wet. The bottom will be have a very slight golden color. If it’s too dark, lower the heat.
(These can be impossible to flip and they don’t need to be, so don’t try if you don’t want to. I do sometimes to get the same color on each side, but they are done when it’s dry on the top.) Gently loosen the edges with a spatula and slide out of the pan onto a plate. Very lightly spray the top with vegetable spray – this way you can stack them on top of each other.
Lightly coat the pan with cooking spray before each crepe. Proceed with above directions until batter is gone. Allow the crepes to cool to room temperature and then wrap the plate tightly with plastic wrap. These keep well in the fridge – unfilled – for several days.
Filling:
3 tablespoons butter
1/4 cup diced onion
1/4 cup finely diced celery
1/2 cup finely diced, or shredded carrots
3 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon sage
1 teaspoon thyme
1 teaspoon Splenda/sugar (brings out the flavors, yes it does!)
Dash grated fresh nutmeg
3/4 cup chicken broth
3/4 cup ff half & half
1 cup frozen peas, thawed
2 cups diced or shredded, cooked chicken
Melt butter over medium-low heat. Add onion, celery, and carrots, and slowly cook until soft, about 5-7 minutes. Stir in flour and cook for one minute. Add salt, pepper, sage, thyme, Splenda, and nutmeg. Whisk in chicken broth and cream. Cook until bubbly and boil for one minute, stirring constantly. Remove from heat and stir in peas and chicken. Cook for one minute to heat through. Makes twelve 1-crepe servings.
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CUCUMBERS
Cucumbers are great on sandwiches, in salads, refreshing on your face and most importantly, as pickles.
Did you know?
• It contains no saturated fats or cholesterol.
• Cucumber peel is a good source of dietary fiber that helps reduce constipation, and offers some protection against colon cancers by eliminating toxic compounds from the gut.
• Cucumbers have mild diuretic property probably due to their high water and potassium content, which helps in checking weight gain and high blood pressure.
Storage:
Refrigerate to retain moisture in the hydrator drawer. They will keep for up to one week. Once you slice into one, they don't stay well when refrigerated so use it up!
How to Use:
• No need to peel these organic and unwaxed cucumbers. Simply rinse. Dice or slice into salads, sandwiches, or on crackers (with ham and cream cheese!).
• Try creamy cucumber salad: slice cucumber and toss with plain yogurt, mayonnaise, fresh or dried dill (weed or seed) and salt and pepper. Add some of this week s Walla Walla onions, too!
• Try chilled cucumber soup: Blend cucumbers with plain yogurt, a pinch of fresh mint, basil and salt and pepper. Add some seeded jalapeno into the blender too if you want some heat.
• Finely chop fresh slices and mix with yogurt, cumin, coriander, pepper, and salt to make Indian cucumber raita.
• Cucumber juice is a very good, healthy drink.
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SUMMER SQUASH
Zucchini, patty pan, yellow crookneck and straighneck squash are popular summer squash varieties. They are delicate and perishable, so enjoy immediately, unlike their storage-friendly winter squash cousins.
Did you know?
• Summer squash is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart friendly electrolyte; it helps reduce blood pressure and heart rates by countering effects of sodium.
Storage:
It dehydrates quickly once picked. Store in a plastic bag or hydrator drawer in refrigerator for up to one week. Cooked, pureed summer squash may be frozen for later use in winter soups. Freeze in an airtight container.
How to Use:
• Rinse or wipe - no need to peel. Grate or slice into green salads, or shred to make a squash slaw. Cut into matchsticks or rounds and dip with other veggies.
• Steam squash whole or halved. Cook squash cut into 1-2 inch cubes for 10-15 minutes, chunks for 5-10 minutes, or until tender when checked with a fork. Don't overcook!!
• Grill halves 3-4 minutes over direct heat then 8-10 minutes over indirect heat. Baste with oil or marinade. Great on kabobs!
• Make a simple casserole: Layer blanched squash slices alternately with chopped onion that's been cooked with bread crumbs. Repeat 2-3 layers and top with butter. Cook at 350 in oven until hot and bubbly.
• Squash pairs well with butter, fresh lemon juice, fresh herbs, Parmesan cheese, black pepper.
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