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This Week's Shares Include:
Cabbage
Carrots
Kale
Chard (full shares)
Potatoes
Purple Beans
Tomatoes
Peppers
Eggplant
Okra (full shares)
Watermelon
Arugula (mini shares)
Broccoli
Onions
Basil
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Farmer's Notes
For the last 10 years Ploughshare Farm has hosted interns on our farm. Most of the folks who come to us our young, idealistic and want an experience for one season getting their hands dirty. The teams that come in a particular year really give a certain flavor to the season.
Through the ups and downs of a season, the hard work, the bugs, the heat, the cold, friendships are formed in which many cases last for years (we've even had one couple who met on the farm fall in love and marry). I know even those interns who have struggled with the the work and the stress of a season still look back at their season as a great learning experience. I stay in touch with many of my previous interns and some of them even find their way back to the farm to enjoy a beer by the campfire.
I have several interns who have now gone on to start their own farms, using what they learned at Ploughshare for part of their inspiration. The internship program will be one of my greatest accomplishments of my farming experience.
However, as our farm has grown for the past few years one of the things that has been clear is that we need to start to develop a crew of employees that will come back year after year. We need to start developing a core team that can begin in the season who has already has a clear understanding of our expectations and have already gained the knowledge of a previous year's season. I know it will make our farm stronger for the future and give you our customers a higher quality and consistency of vegetables in future years.
One of the most frequently asked questions for a vegetable farm is "What do you do during the winter time?"
There are many farmers that really struggle through this. I've done construction work, UPS driving and other odd jobs to make ends meet during previous years. We now have new business that we are adding in addition to our vegetables. Do you want to hear more about Ploughshare Farm's new venture? It's a perfect place to learn about organic health solutions for weight management, athletic training, healthy aging, and healthy families. email me at organicploughshare@gmail.com and we can set up an appointment to talk.
We are going to cancel this year's fall festival. I know several of you were excited about coming out. But between the funky late spring and lack of staff at the farm, we just find ourselves with having to cut the festival out.
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Alexandria Technical and Community College (ATCC) is the site of a lecture, "How to Detox from Food Addiction," and a book signing by Dr. Mark Hyman, a functional medicine doctor and New York Times bestselling author, on Sunday, September 15.
The lecture will take place from 3 to 4 p.m. at the ATCC auditorium, with the book signing from 4 to 5 p.m. in ATCC Room 743.
Hyman is chairman of the Board of the Institute for Function Medicine, as well as a six-time New York Times bestselling author, a medical editor of The Huffington Post and a regular medical contributor on Katie Couric's TV show Katie.
He has appeared on The Dr. Oz Show and is also on the Board of Dr. Oz's HealthCorps. He has worked with President Bill Clinton, presenting at the Clinton Foundations Health Matters Conference, as well as the Clinton Global Initiative.
General admission is $25 and includes one general seat for the lecture. VIP admission is $65 and includes one VIP seat for the lecture, a copy of The Blood Sugar Solution and admission to the book signing.
The event is sponsored by Dynamic Healing Center and co-sponsored by Cherry Street Books and Ploughshare Farm.
For more information, call Dynamic Healing Center at (320) 762-4295 or Cherry Street Books at (320) 763-9400.
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Did you know there's a great way to support Ploughshare Farm while at the same time providing fresh, organic food for low income families in MN? I am founder of the project "The Harvest for the Hungry Program." In the last two months alone Ploughshare Farm has provided over 5000 lbs of food. Let your charitable dollars fund a stronger, healthy and sustainable community!
Click for more information.
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Farm festival CANCELLED
We are going to cancel this year's fall festival. I know several of you were excited about coming out. But between the funky late spring and lack of staff at the farm, we just find ourselves with having to cut the festival out.
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Tips For First-Timers
• To save your herbs for later, place a few leaves in ice cube trays, cover with water and freeze. Save them in Ziplocks and take them out this winter to add flavor to your soups and stews.
• Don’t throw away the green tops of your vegetables! Puree the washed greens with a bit of water, pour into ice cube trays, freeze and store in Ziplock bags. This winter, add to soups or smoothies.
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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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Order Meat Shares
We are filling up orders for Beef, chickens and possibly pork which will be delivered to our CSA drop sites October and November. We need a minimum number of orders so please sign up soon in order for us to make this work this year.
Click here for more details. http://www.ploughsharefarm.com/store/meat-and-poultry
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Just 50 Frozen Winter Shares Available
Did you know one of Ploughshare Farm's "claim to fame" is that we were featured on Lynn Rossetto Kasper's nationally broadcasted radio show, "The Splendid Table?" She featured our Frozen Winter Shares. We are now busy in our processing kitchen, putting up food for these shares. Hurry, though we only sell 50 shares each year and they sell out!!
Click here for more information.
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If you don't see text on both sides and have one column that is empty, scroll to the bottom of the email. You may see this: This message has been truncated. Click on the box to Show Full Message.
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Chicken with Summer Vegetables
http://www.myrecipes.com/recipe/chicken-with-summer-vegetables-50400000129395/
Ingredients
4 boneless, skinless chicken breast halves, 6 to 8 oz. each
Salt and pepper
2 tablespoons unsalted butter
2 tablespoons vegetable oil $
1/2 cup low-sodium chicken broth
1 medium zucchini, cut into 1/2-inch pieces
1 yellow squash, cut into 1/2-inch pieces
16 cherry tomatoes, halved
1 teaspoon chopped fresh thyme
Preparation
1. Place chicken breasts between 2 pieces of waxed paper and pound to an even 1/2-inch thickness with a meat mallet (or use a rolling pin). Trim any excess fat or ragged edges. Season both sides with salt and pepper.
2. Melt butter with oil in a large skillet over medium-high heat. When foam subsides, cook chicken until browned and cooked through but still slightly springy to the touch, 3 to 4 minutes on each side. Transfer to a plate and cover loosely with foil.
3. Pour off all but 1 Tbsp. fat from skillet. Add broth, increase heat to high and boil, stirring to pick up any browned bits on bottom of skillet, until slightly reduced, about 2 minutes. Add zucchini and squash; sprinkle with salt and pepper. Cook, stirring often, until softened, about 3 minutes. Stir in tomatoes and thyme. Cook just until tomatoes are warmed through, about 2 minutes. Season with additional salt and pepper, if desired.
4. Using a sharp knife, cut chicken into thick slices on a diagonal. Serve warm with a spoonful of vegetables on the side.
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Two-ingredient Creamy Garlic Broccoli
http://www.babble.com/best-recipes/two-ingredient-creamy-garlic-broccoli/
makes 4 cups broccoli
3 1/2 cups broccoli florets
1/2 cup creamy garlic hummus
black pepper + lemon juice to taste
Directions:
1. Steam, boil, roast or grill your broccoli florets.
2. Toss the warm florets in the hummus — coating it as you would pasta with pasta sauce.
3. Serve warm or place in the fridge to chill. This broccoli is delicious served both warm and chilled.
Add lemon juice and black pepper over top to serve.
Customize it! If you are not a garlic fan, you can use any variety of hummus, including lemon, chili, roasted eggplant, olive, parsley and more.
Nutritional yeast is a fun add-in for “cheezy”-style creamy broccoli.
broccoli
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Grilled Zucchini Nachos
http://www.twopeasandtheirpod.com/grilled-zucchini-nachos/
Grilled zucchini rounds turned into chips and topped with all of your favorite nacho toppings! Grilled Zucchini Nachos are a great way to use up your summer zucchini!
Ingredients:
4 small zucchini, sliced into "chips," about 1/4 inch thick rounds
Olive oil, for brushing zucchini chips
Salt and pepper, to taste
1 cup shredded cheddar cheese
1 (15 oz) can black beans, rinsed and drained
2 small tomatoes, chopped
1 large avocado, chopped, seed removed
2 green onions, chopped
1/4 cup chopped cilantro
1 lime
Directions:
1. Put the sliced zucchini chips into a large bowl and toss with olive oil. Season with salt and pepper, to taste. Place zucchini on a a grill pan or directly on a hot grill, over medium heat. Grill for 4 to 5 minutes or until zucchini is tender. Sprinkle cheese directly over zucchini chips and cook until cheese is melted, about 1 minute.
2. Remove zucchini from grill and place on a platter or onto plates. Top with black beans, tomatoes, avocado, green onion, cilantro, and a squeeze of fresh lime juice. Serve immediately.
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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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Lazy Turkey Cabbage Rolls
http://www.sarcasticcooking.com/2013/03/13/lazy-turkey-cabbage-rolls/
Ingredients
1 Pound Lean Ground Turkey
2 Teaspoons Grated Onion
1 Teaspoon Salt
1/2 Teaspoon Black Pepper
1/2 Cup Cooked Brown Rice
1/2 Head Cabbage, core removed and sliced
2, 15 Ounce Cans of Tomato Sauce
1 Slice of Bacon, cut into six pieces (optional)
Note: Bacon adds a hint of smoke to the dish. It tastes just fine without it.
Instructions
1) In a medium mixing bowl, use your hands to mix the ground turkey, grated onion, salt, pepper, and brown rice until combined.
2) Place three pieces of bacon on the bottom of the crockpot, if you choose to use it. Pour one can of tomato sauce over the bacon or if you aren t using bacon, just pour it into the bottom of the crockpot.
3) Layer half the sliced cabbage on top of the tomato sauce. Gently press the cabbage into the sauce.
4) Next, add the meat and rice mixture. Don t press it down too much.
5) Pour another can of tomato sauce over the turkey/rice layer. Layer the remaining half of the sliced cabbage over the sauce. Gently press it into the sauce. Add the three remaining slices of bacon, if you are using it. Put the lid on and set the crockpot to low. Cook for eight hours.
6) Store dish in an airtight container in the refrigerator for up to four days.
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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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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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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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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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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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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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ARUGULA
Rich in vitamin C, Arugula has a strong, peppery taste that brings an interesting dimension when served raw or cooked. This green needs to be used fairly quickly, within a few days of delivery. To savor its rich flavor, simply dress it with lemon juice and extra virgin olive oil. This preparation makes a perfect bed for grilled or roasted meats. Or create an Arugula pesto by combining the greens (stems removed) with garlic, olive oil and pine nuts in a food processor. This pesto makes a great addition to rice, veggies and meats.
Did you know?
• Arugula is good in minerals especially copper and iron. In addition, it has small amounts of some other essential minerals and electrolytes such as calcium, iron, potassium, manganese, and phosphorus.
Storage:
Store the herb as you do for other greens like spinach, kale…etc. Place it in the vegetable compartment of the refrigerator set at high relative humidity.
Cleaning:
Discard yellow, wilted, bruised leaves. Place the leaves in a large bowl of cold water and swish thoroughly as you do it in cases of other greens like spinach in order to remove sand, soil, dirt…etc. Then drain the water, gently pat dry using moisture absorbent cloth before use in cooking.
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Sesame Noodles with Wilted Garden Greens
http://bevcooks.com/2012/11/sesame-noodles-with-wilted-garden-greens/
(noodles recipe from The Pioneer Woman, adapted slightly to feed 2 embarrassing appetites):
* 1/2 pound spaghetti
* 1/4 cup soy sauce
* 2 Tbs. sugar
* 4 cloves garlic, minced
* 2 tsp rice vinegar
* 2 Tbs. toasted sesame oil
* 1 Tbs. sambal oelek
* 2 Tbs. canola oil
* 2 scallions, finely sliced
* 1 Tbs. extra-virgin olive oil
* 6 cups chopped winter greens (I used dinosaur kale, bok choy and swiss chard)
Bring a large pot of water to a boil. Cook the pasta until al dente. Drain and throw back into the pot.
In the medium bowl, combine the soy sauce, sugar, garlic, rice vinegar, sesame oil, sambal oelek and canola oil (I left out the water because I’m a rebel) and whisk whisk whisk!
In the meantime, heat your olive oil in a medium skillet over medium high. Add the greens and sauté until slightly wilted, maybe 2 minutes. Season with a small pinch of salt.
Toss noodles with the dressing and wilted greens. Sprinkle with scallions and eat up, yo!
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Flourless Zucchini Brownies
http://fastpaleo.com/recipe/zucchini-brownies/
Ingredients
1 cup almond butter
1 1/2 cup grated zucchini
1/3 cup raw honey
1 egg
1 tsp vanilla
1 tsp baking soda
i tsp cinnamon
1/2 tsp nutmeg
1/2 tsp allspice
1 cup dark chocolate chunks
Method:
1. Preheat oven to 350.
2. Combine all ingredients in a large bowl.
3. Pour into a greased 9◊9 baking pan.
4. Bake 25-30 minutes or until a toothpick comes out clean.
This actually makes 16 nice sized brownies.
I picked a few zucchini this morning, so this was a great way to use it.
I was skeptical that this would bake firm enough without any almond flour, but it turned out great. Really moist.
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ARUGULA AND GRILLED CHICKEN PIZZA
Roasted chicken, sauteed grape tomatoes and onion, and fresh arugula were placed on flatbread, and then slow-cooked garlic and olive oil (in which garlic was cooked) were drizzled on top right before serving. Sprinkle freshly grated Parmesan cheese.
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Roasted Potato & Okra Salad
http://www.erinsfoodfiles.com/2011/09/roasted-potato-okra-salad.html
Ingredients:
2 lb small potatoes such as fingerling, red, or yellow-fleshed
1 large bunch scallions, halved lengthwise and roughly chopped
2 large fresh rosemary sprigs, plus 1/2 teaspoon chopped
1/4 cup olive oil
2 1/4 teaspoons salt
1 teaspoon black pepper
3/4 lb small (2- to 3-inch) okra, heads removed
1 cup fresh corn (from 1 to 2 ears, I used a combo of frozen kernels plus 1 ear of corn)
1 1/2 tablespoons fresh lemon juice
1 tablespoon finely chopped shallot
Directions:
Roast potatoes and okra:
Put oven rack in middle position and preheat oven to 450°F.
Halve potatoes lengthwise and toss with scallion pieces, rosemary sprigs, 2 tablespoons olive oil, 3/4 teaspoon salt, and 1/2 teaspoon pepper. Spread potato mixture in a large roasting pan and roast, stirring once, 20 minutes. Stir potatoes and add okra to pan, tossing to coat. Continue to roast until okra and potatoes are tender, about 30 minutes more.
Cook corn while potatoes roast:
Cook corn in 1 quart of salted boiling water for 3 minutes. Drain and set aside.
Make dressing and assemble salad:
Whisk together lemon juice, shallot, chopped rosemary, and remaining 2 tablespoons oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper in a large bowl until combined. Discard rosemary sprigs, then add hot potatoes and okra to dressing along with beans, corn, and salt to taste, tossing to combine. Serve hot or warm.
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Beef + Okra
http://www.jehancancook.com/?p=3140
1 1/2 lbs sirloin beef, sliced into thinly into 2 inch strips
1 lb okra, cut in half lengthways or crossways into circles (whatever you prefer)
1 whole onion, finely chopped
3 cloves garlic, crushed
1/4 tsp red pepper flakes
6 sprigs thyme
1/2 tsp crushed ginger
2 scallions, finely chopped
About 1 tsp salt (adjust according to taste)
2 beef bouillon
4 tbsp canola oil
Mix beef, onion, garlic, red pepper flakes, thyme, ginger, scallion and beef bouillon in a large bowl. Add 2 tbsp canola oil in a large pot over high heat. When oil is hot, add beef and allow beef to brown. Place enough water to cover beef, cover and cook until tender. Add water as needed to prevent the beef from burning. To cut down on cooking time, I highly suggest using a pressure cooker at this point. I used my pressure cooker and it took all of 7 minutes. When beef is tender, cook until all of the water is gone. Using a large spoon, remove the beef from the pot and add the remaining 2 tbsp canola oil. When the oil is hot, add okra and stir-fry for 5 minutes. Add the beef and salt to the okra and continue to cook for an additional 5-7 minutes. You can adjust the cooking time based on how you prefer okra, I like mine tender but not mushy. Serve hot!
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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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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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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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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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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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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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WATERMELONS
Watermelon is mildly diuretic and contains large amounts of beta carotene. It has excellent levels of vitamins A and C and a good level of vitamin B6. A two-cup serving of watermelon is also a source of potassium*, a mineral necessary for water balance and found inside of every cell.The more than 1200 varieties of watermelon range in weight from less than one to more than 200 pounds; the flesh can be red, orange, yellow or white. Watermelon with red flesh is a significant source of lycopene. Watermelon rinds, usually a light green or white color, are also edible and contain many hidden nutrients. They are sometimes used as a vegetable.
How to Use:
• In China, watermelons are stir-fried, stewed or more often pickled.
• When stir-fried, the skin and fruit is removed, and the rind is cooked with olive oil, garlic, chili peppers, scallions, sugar and rum.
• Pickled watermelon rind is commonly consumed in the Southern US.
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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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