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This Week's Shares Include:
arugula, cabbage, melons, potatoes, carrots, tomatoes, broccoli, dill, eggplant, sweet peppers, hot banana peppers, red kale, watermelon, onions, cucumbers, summer squash
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Farmer's Notes
The power of the sun has created a huge abundance of tomatoes the past two weeks. Never have we have had even close to this amount come on at the same time. Tomatoes are a bit tricky because of their short shelf life.
I know most of the tomatoes that you get at the grocery story are picked totally green (as in you could bounce them down the road kind of unripe) and then they are put in ethylene gas chambers to turn them red. Most of the grocery store bought tomatoes are varieties that are breed to have long shelf lives (rather than taste), as well. So for us since we are delivering only once a week it's a tricky matter of what to do with the abundance of tomatoes that will not last until the next week.
We have a few avenues that we use for our abundance... One is that we take them to the Emergency Foodshelf Network and they will be distributed to low income families where they will be certainly valued. Earlier this week we took a load of 5000 lbs there.
You can donate to these efforts by going to http://www.ploughsharefarm.com/map/drop-sites .
The second option is that of our winter frozen share. Many of the items that we grow in the summer time we blanch and freeze and offer a CSA share for the winter months (so that you are able to open a package of sweet peppers in February and they will be local, organic and be tasty). You can order a winter share by going here: http://www.ploughsharefarm.com/productgraphs/140.
We were actually featured in the past couple years on the NPR show, "The Splendid Table" for this venture.
But even still, this year we had such an abundance that folks can purchase canning tomatoes from us and lately I've been giving them away (donations accepted-- we normally charge about a $1/lb) at the farm. It's just one of those seasons where there is so many and I do not want to see them go to waste. Check the Facebook site for when we have them available again.
Also note that every year there seems to be a learning curve for our workers with tomatoes when they pack them. Tomatoes that are ripe that day or have any small signs of softness to them do not make the trip down for the next day's delivery. If you get a bag with some tomatoes that have gotten squished at all, we apologize.
This time of year gets us in a bit of a crunch because workers have to be done for the season due to school starting. It comes during a time when we already have lots of vegetables to pick and others things to do. Hopefully, more working hands will show up soon to help out at the farm. Especially this past week when it's been so hot and humid, the work can take it's toll on those that are working.
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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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John is a past and still current CSA MEMBER WHO VOLUNTEERS to deliver our vegetables and he drove them last year as well!
If you meet him at pickup please tell him job well done!!
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Last Week's Truck Woes:
Just a note about the truck. We purchased this truck last spring. When I purchased it I did everything in my power to make sure we were purchasing a dependable used truck (a brand new truck is around $75 thousand which I would be unable to afford). It's not an old beater truck by any means, and I had it checked out mechanically before purchasing it. I've also done everything that I can over this past two years to get it serviced, checked out and ready to go on the route.
I've been reassured that the truck is good to go now for the duration.
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September 28th is the farm festival.
Kids and family members are all welcome!!
There will be working through out the day from 1pm onward. Snacks will be served to the hungry workers through out the day. Then at around 5:00 or 5:30pm Live music will start. Also, share members may pick a Jack o lantern (one pumpkin per share)
This is a full day event. Early on in the day there will be a work party. In previous years, members have worked together to help take up mulch, plant garlic, and put the fields to bed for the winter. There will be a potluck lunch served for the hungry workers throughout the day (everyone who comes is encouraged to bring a dish to share and we will also have a large pot of stew or chili available).
Camping is available here at the farm and we also have 4 rooms with beds available in our Yurt style tent and have bathroom and kitchen available (email soon to reserve). If you have no interest in getting your hands dirty, come anyway and enjoy the music and the fellowship. The best way to help make this event a success is to just show up. This event is open to the public so please help spread the word (i.e.—friends, neighbors, church bulletins, and local news) Also, folks coming from the cities may want to carpool up to save on fuel.
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Tips For First-Timers
Using All Parts of Your Vegetables
The New York Times had an interesting article that focused on using your peels, stalks and stems. It’s a good read and has some great tips on using parts of the veggies you would normally toss in your compost pile. Check out the article:
http://www.nytimes.com/2011/07/27/dining/thats-not-trash-thats-dinner.html?_r=1&hpw
TIPS:
Before you throw away your vegetable trimmings, consider some alternative uses:
CARROT, CELERY AND FENNEL LEAVES Mix small amounts, finely chopped, with parsley as a garnish or in salsa verde: all are in the Umbelliferae family of plants. Taste for bitterness when deciding how much to use.
CHARD OR COLLARD RIBS Simmer the thick stalks in white wine and water with a scrap of lemon peel until tender, then drain and dress with olive oil and coarse salt. Or bake them with cream, stock or both, under a blanket of cheese and buttery crumbs, for a gratin.
CITRUS PEEL Organic thin-skinned peels of tangerines or satsumas can be oven-dried at 200 degrees, then stored to season stews or tomato sauces.
CORN COBS Once the kernels are cut off, simmer the stripped cobs with onions and carrots for a simple stock. Or add them to the broth for corn or clam chowder.
MELON RINDS Cut off the hard outer peels and use crunchy rinds in place of cucumber in salads and cold soups.
PEACH LEAVES Steep in red wine, sugar and Cognac to make a summery peach-bomb aperitif. (According to David Lebovitz’s recipe, the French serve it on ice.)
POTATO PEELS Deep-fry large pieces of peel in 350-degree oil and sprinkle with salt and paprika. This works best with starchy potatoes like russets.
YOUNG ONION TOPS Wash well, coarsely chop and cook briefly in creamy soups or stews, or mix into hot mashed potatoes.
TOMATO LEAVES AND STEMS Steep for 10 minutes in hot soup or tomato sauces to add a pungent garden-scented depth of tomato flavor. Discard leaves after steeping.
TOMATO SCRAPS Place in a sieve set over a bowl, salt well and collect the pale red juices for use in gazpacho, Bloody Marys or risotto.
TURNIP, CAULIFLOWER OR RADISH LEAVES Braise in the same way as (or along with) collards, chards, mustard greens or kale.
WATERMELON SEEDS Roast and salt like pumpkinseeds.
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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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Order Your Canning Tomatoes
With this hot weather the tomatoes are BOOMING!!! We will have salsa and canning shares to sell for at least the next few weeks. Order yours now. Please specify which week for delivery: http://www.ploughsharefarm.com/store/produce
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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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BAKED
BROCCOLI CRISPS
http://www.foodforyourgood.com/BakedBroccoliCrisps.html
INGREDIENTS
2 Broccoli florets, finely chopped
1 cup Carrot, shredded
3 tbsp. grated Parmesan cheese
2 tbsp. Brown Rice Flour
3 Eggs
1 pinch Sea Salt, Black Pepper
DIRECTIONS
1. Preheat oven 400 F.
2. Combine all ingredients together and mix well.
3. Line your baking sheet with aluminum foil.
4. Place 1 full tbsp. of the broccoli batter on
sheet pan for each crisp.
5. Bake 20 minutes on one side, flip and bake
about 10 minutes on other until golden brown
and crispy.
6. Sprinkle with additional Parmesan cheese
before serving.
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5 Easy Zucchini Recipes
http://tipsaholic.com/5-easy-zucchini-recipes/
It’s summer & which probably means that you have zucchini in your refrigerator or your garden. If you don t, just hop over to your local farmer s market or grocery store and you ll find plenty of zucchini waiting for you. This delicious summer squash is easy to grow and even easier to eat. Its mild flavor, high vitamin A content, and low calorie count make it a great addition to your dinner table. Make zucchini a staple in your diet this summer by trying these three simple zucchini recipes.
Stuffed Zucchini Boats-
Grab four zucchini and cut them in half, lengthwise. Scoop out the middle and toss half of it in a medium pot. Add frozen corn, canned chopped green chiles, Romano cheese, monterey jack cheese, and salt and pepper to taste. Heat up the mixture and then scoop it back into the zucchini halves. If you like lots of cheese, go ahead and add some more monterey jack cheese on top. Set the oven to 350 degrees and let the stuffed zucchini boats cook for 10-15 minutes or when the zucchini softens slightly. Serve immediately.
Grilled Zucchini Roll-ups-
If you tend to fire up the grill during the summer, this recipe is perfect for you. Slice your zucchini thinly, lengthwise, with a mandoline slicer. Toss them lightly in olive oil, add salt and pepper to taste, and then throw them on the grill. Let cook for a few minutes on each side until they get nice brown grill marks and then take them out. Put a scoop of pesto or herbed goat cheese on the bottom of a grilled zucchini slice and roll it up. Secure it with a toothpick. You can experiment with different fillings to find your favorite roll-up.
(Not) Fried Zucchini Chips-
Fried zucchini chips, the kind you get at Italian restaurants, are so good and so bad for you. Try a healthier version at home by baking your zucchini chips instead. Start by thinly slicing your zucchini into rounds with a mandoline slicer. A thickness of around 1/4 to 1/8 inch is ideal. Toss the zucchini rounds with olive oil and season with salt and pepper to taste. Spread the zucchini on a cookie sheet lined with parchment paper and pop it into the oven at 275 degrees. Bake for around 30 minutes and then turn over the zucchini rounds. Bake for another 30 minutes or when the zucchini chips are browned and crisp.
Zucchini Kabobs-
This is another easy zucchini recipe for you to try out on your grill. Soak bamboo skewers in water for at least 15 minutes to reduce their flammability. Meanwhile, slice your zucchini into Ω-inch rounds and toss them with your favorite marinade or a simple olive oil, lemon juice, salt, and pepper mixture. Thread the zucchini slices on the bamboo skewers (through the skin, so the cut sides will be on the grill) and cook them on your grill for a few minutes until they re golden and cooked through.
Zucchini and Shrimp Quesadillas-
Start with a large whole-wheat flour tortilla and heat it up in a cast iron pan. Spread chopped zucchini over half of the tortilla and add cooked shrimp, Monterrey jack cheese, and your favorite quesadilla ingredients. Try including avocado, green onions, black beans, cilantro, and/or corn in your zucchini and shrimp quesadillas. Yum!
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Greek Quinoa Salad
http://momadvice.com/blog/2013/08/greek-quinoa-salad
Prep time: 15 mins
Cook time: 15 mins
Total time: 30 mins
Serves: 4
This Greek Quinoa Salad has all the right flavors, colors, and textures with a light vinaigrette dressing to round it all out. This is one of those recipes you can customize depending on what you have available.
Ingredients
1 lemon, zest and juice
1 tablespoon red wine vinegar
1/4 teaspoon dried oregano
1 clove garlic, smashed and finely chopped to a paste
1/4 cup extra-virgin olive oil
1 cup vegetable or chicken broth
1 cup quinoa
Kosher salt and pepper
2 cups red and yellow grape tomatoes, halved
1 cup pitted Greek olives
1 red bell pepper, diced
1/2 cucumber, diced and seeds removed
Feta for sprinkling on salad (optional)
Instructions
In a bowl whisk together the lemon juice, vinegar, oregano, garlic, salt, pepper, and zest from one lemon. Slowly whisk in the oil until emulsified. Let sit at room temperature while you prepare the salad to allow the flavors to meld.
Rinse the quinoa in a strainer until the water runs clear.
Prepare quinoa as directed above in a rice cooker or according to package directions.
Transfer the cooked quinoa into a bowl, fluff with a fork and let sit for 5 minutes to cool slightly.
Add the tomatoes, olives, chopped red bell pepper, chopped cucumbers and dressing and toss to coat.
Cover and refrigerate for at least 1 hour and up to 8 hours before serving. The longer it sits the better the flavor.
Just before serving, transfer to a platter and sprinkle feta on top.
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Pico de Gallo (Authentic Mexican Salsa)
The versatility of this salsa is limitless! Put it on grilled chicken or steak, add it to eggs, or serve with tortilla chips.
Minutes to Prepare: 10
Number of Servings: 8
Ingredients
3 large diced tomatoes
1 diced medium sized onion
1/4 bunch of cilantro (use more or less depending on your taste)
juice of half a lemon
1/2 teaspoon of minced garlic
1 tsp of salt
2 jalapenos (or more if you prefer it hotter)
Optional ingredients:
half a cucumber, peeled and diced
1 avocado, peeled and diced
Directions
1. Wash tomatoes and cilantro.
2. Dice tomatoes, onions, chop cilantro, jalapenos, and the optional ingredients (avocado, cucumber)
3. Put ingredients in a bowl.
4. Add salt, garlic, the juice of half a lemon. Mix it up and serve.
* you can roast your tomatoes for great flavor.
heat up a frying pan or skillet on medium high heat. Place whole tomatoes in the cookware and toast the outside of it until the skin begins to break and split apart. remove from heat and continue with step two.
Note if you prefer smooth salsa as opposed to chunky just put all this good stuff in the blender.
Number of Servings: 8
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3 Bean Salad
$3.96 recipe / $0.66 serving
http://www.budgetbytes.com/2013/08/3-bean-salad/
Ingredients
1/2 lb. frozen cut green beans $0.75*
1/2 lb. frozen purple hull or field peas $0.84*
1 (15 oz. can) kidney beans $1.09
1/2 small Vidalia onion $0.42
1/4 bunch fresh parsley $0.20
3 Tbsp olive oil $0.48
11/2 Tbsp red wine vinegar $0.06
1/4 tsp garlic powder $0.02
3/4 tsp salt $0.05
freshly cracked pepper $0.05
Instructions
Bring a 2 quart sauce pot of water to a rolling boil over high heat. Add the frozen peas. Allow the pot to return to a boil then reduce the heat to medium-low and allow the peas to simmer for 45 minutes. Either allow the frozen green beans to thaw during this time, or for a softer green bean, add the green beans to the boiling water with the peas for the last 3 minutes of cooking. Drain the peas in a colander and allow them to cool slightly.
Meanwhile, finely dice the onion and roughly chop the parsley. Add both to a large bowl. Briefly rinse the kidney beans under cool water, allow the excess water to drain away, and then add them to the bowl with the onion and parsley.
To make the dressing, stir together the olive oil, red wine vinegar, garlic powder, salt, and a generous amount of freshly cracked pepper in a small bowl.
Once the peas have been boiled and cooled, add the peas and green beans to the bowl with the rest of the ingredients. Pour the dressing over top, and stir until everything is well combined. Serve immediately or refrigerate until ready to eat.
Notes
*One 15 oz. can each of green beans and field peas can be substituted for frozen to make the recipe much faster.
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Taco Chicken Bowls
http://www.budgetbytes.com/2011/07/taco-chicken-bowls/
Total Cost: $10.66
Cost Per Serving: $1.33
Serves: 9
Ingredients
11/2 lbs. chicken breasts $2.90
1 (16 oz.) jar salsa $1.99 (Or, make your own from your CSA veggies this week!)
1 (15 oz.) can black beans, drained $1.19
1/2 lb. (8 oz.) frozen corn $0.57
1 Tbsp chili powder $0.15
1/2 Tbsp cumin $0.07
1/2 Tbsp minced garlic $0.10
1/2 tsp dried oregano $0.03
1/4 tsp cayenne pepper $0.02
1/4 tsp salt $0.02
to taste cracked pepper $0.02
2 cups dry rice $0.66
8 oz. shredded cheddar $2.49
1/2 bunch cilantro (optional) $0.45
Instructions
Add everything except the rice, cheese, and cilantro to the slow cooker along with º cup of water (for good measure). Give everything a good stir and make sure the chicken is covered in the mixture.
Secure the lid on your slow cooker and cook on low for 8 hrs.
Near the end of the cooking time, cook the two cups of rice according to the package directions (Bring the rice and 3 cups of water to a boil in a medium pot with a lid in place, as soon as it reaches a boil, reduced the heat to low and let simmer for 20 minutes. Fluff with a fork before serving).
After 8 hours of cooking, carefully remove the lid of the slow cooker. Stir with a fork to shred the chicken (it should be super tender and will shred easily). Build the taco bowls by placing rice on the bottom, then the taco chicken mix, shredded cheese and fresh cilantro.
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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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HOT BANANA PEPPERS
Add some kick to your meals this week.
Storage:
Refrigerate unwashed peppers unwashed in hydrator drawer 1-2 weeks.
Prep:
If your recipe calls for a pepper to be seeded, remove the seeds and veins. While it is actually the seeds and the veins that cause all the heat, the oils in the peppers can irritate your skin. You may wish to wear rubber gloves when seeding and chopping hot peppers. When you are finished, wash your hands well with soap and water. And be careful not to touch or rub your eyes!
If you do eat a really hot chili and it’s burning the inside of your mouth, drink milk or eat yogurt. Water doesn’t alleviate the burning sensation.
How to Use:
• Add to chili, soups, tacos or any other dishes that would be better with a little heat.
• Thin slices on sandwiches bring a kick to your normal lunch.
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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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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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DILL
Dill looks similar to fennel but tastes unique. It's commonly used in Europe, especially coastal regions. In order to keep the fragrance and aromatic flavor intact, dill is generally added just before eating.
Did you know?
• Dill weed contains numerous plant derived chemical compounds that are known to have anti-oxidant, disease preventing, and health promoting properties.
• This popular herb contains no cholesterol and low in calories. However, it is contains many anti-oxidants, vitamins like niacin, pyridoxine etc, and dietary fibers which help to control blood cholesterol levels.
Storage:
Keep unwashed dill with stems in a glass of water on your counter.
How to Use:
Dill goes well with all kinds of fish, pickles, mustard and root vegetables.
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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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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.ion goes here
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Carrot, Parsley, and Garbanzo (Chickpea) Salad with Feta and Cumin
http://www.kalynskitchen.com/2007/04/carrot-parsley-and-garbanzo-chickpea.html
(Makes 4-6 servings, recipe adapted from Fine Cooking Magazine, Side Dishes.)
Ingredients:
1 can chickpeas (garbanzo beans)
1 cup coarsely chopped, diced, or shredded carrots (I used a food processor, but carrots could also be chopped with a knife or you can use pre-shredded carrots)
1 cup coarsely chopped parsley (either type, but I used curly parsley)
1/2 cup green onions (scallions)
1/2 cup crumbled Feta cheese (optional)
1/2 cup sunflower seeds (optional, but highly recommended, could also use pine nuts)
Dressing Ingredients:
3 T fresh lemon juice
6 T olive oil
1 tsp. ground cumin (or less if you're not that fond of cumin)
pinch sea salt/fresh ground black pepper
pinch of Aleppo Pepper (optional but very good)
Instructions:
Put chickpeas in colander and rinse until no foam appears, then drain well and blot dry with paper towels. Peel 2-3 carrots, cut each into several pieces, then put in food processor with steel blade and pulse until carrots are coarsely chopped. (Carrots can also be chopped by hand or you can use pre-shredded carrots if you prefer.) Wash parsley, spin or pat dry, then chop coarsely with food processor or chef's knife.
Mix lemon juice, cumin, salt, pepper, and Aleppo Pepper (if using) in small bowl, then whisk in the olive oil. Taste dressing to see if you want more lemon or cumin.
Combine chickpeas, carrots, parsley, and scallions in large bowl. Mix dressing into salad. (You may not need it all if you prefer your salads on the dry side.) Gently fold in feta cheese if using. Serve each salad with a sprinkling of sunflower seeds or toasted pine nuts.
This will keep in the fridge for a day or so, but add the Feta and nuts when serving if you're not going to eat it all at once.
- See more at: http://www.kalynskitchen.com/2007/04/carrot-parsley-and-garbanzo-chickpea.html#sthash.ruyvIsnS.dpuf
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Eggplant parm mac and cheese
http://familystylefood.com/2013/01/eggplant-parm-mac-and-cheese/
I make my own marinara sauce, but feel free to use your favorite.
Ingredients
1 medium eggplant, ends trimmed; peeled
1 egg
1 teaspoon salt; plus more to taste
1/2 teaspoon fresh ground black pepper
1 teaspoon chopped garlic
3 cups Italian-seasoned panko crumbs or bread crumbs
Olive oil
2 tablespoons butter
2 tablespoons flour
2 cups whole milk
1/2 cup grated Asiago cheese
1 pound cooked pasta shells or spirals
1 cup marinara sauce
3/4 cup grated Fontina cheese
Instructions
Place a large rimmed baking sheet on an oven rack and turn oven to 450 degrees to preheat.
Slice eggplant in half lengthwise and then into Ω-inch wide half-moons.
Whisk together egg, 1 teaspoon salt, pepper and garlic in a large bowl; add eggplant and toss to coat. Dredge eggplant in crumbs on a cookie sheet.
Pour enough olive oil over the bottom of the preheated baking sheet to cover to a depth of 1/8-inch. Lay eggplant on pan and roast 10 minutes; flip eggplant slices over and roast an additional 10 minutes or until eggplant is tender and crust is golden. Lower oven temperature to 400 degrees.
Meanwhile, heat a medium saucepan over moderate heat; add butter and heat until foaming subsides and butter is melted. Whisk in flour; cook 1 minute. Slowly pour in milk while whisking. Bring to a simmer; lower heat and cook 5 to 10 minutes, whisking occasionally, until thickened. Remove from heat and stir in Asiago cheese; season to taste with salt and pepper.
Combine the pasta with the milk mixture and transfer to a large casserole or baking dish. Top with the eggplant, marinara and Fontina cheese. Bake 15 minutes, until hot and cheese is melted.
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Italian Wonderpot
http://www.budgetbytes.com/2013/05/italian-wonderpot/
Ingredients
4 cups vegetable broth $0.52
2 Tbsp olive oil $0.32
12 oz. fettuccine $1.33
8 oz. frozen chopped spinach $0.79
1 (28 oz.) can diced tomatoes $1.73
1 medium onion $0.43
4 cloves garlic $0.32
1/2 Tbsp dried basil $0.07
1/2 Tbsp dried oregano $0.07
º1/4 tsp red pepper flakes $0.02
freshly cracked pepper to taste $0.05
2 oz. feta cheese $0.87
Instructions
Add four cups of vegetable broth to a large pot. Break the fettuccine in half to make stirring easier later, and then add it to the pot. Also add the canned tomatoes (undrained), olive oil, frozen spinach, onion (thinly sliced), garlic (thinly sliced), basil, oregano, red pepper, and some freshly cracked black pepper.
Make sure the ingredients are submerged under the liquid, place a lid on top of the pot, and then turn the heat on to high. Allow the pot to come up to a full, rolling boil over high heat then remove the lid and turn the heat down to medium.
Allow the pot to continue to boil over medium heat, without a lid, for 10-15 minutes, or until the pasta is cooked and most of the liquid has been absorbed. Stir the pot every few minutes as it cooks to prevent the pasta from sticking to the bottom, but avoid over stirring which can cause the pasta to become sticky and mushy. The pot must be boiling the entire time.
After the pasta is cooked, crumble the feta cheese over top and serve.
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Summer vegetable tian
http://www.budgetbytes.com/2011/08/summer-vegetable-tian/
Ingredients
1 Tbsp olive oil $0.11
1 medium yellow onion $0.70
1 tsp minced garlic $0.08
1 medium zucchini $0.71
1 medium yellow squash $0.85
1 medium potato $0.91
1 medium tomato $1.65
1 tsp dried thyme $0.05
to taste salt & pepper $0.05
1 cup shredded Italian cheese $1.49
Instructions
Preheat the oven to 400 degrees. Finely dice the onion and mince the garlic. Saute both in a skillet with olive oil until softened (about five minutes).
While the onion and garlic are sauteing, thinly slice the rest of the vegetables.
Spray the inside of an 8◊8 square or round baking dish with non-stick spray. Spread the softened onion and garlic in the bottom of the dish. Place the thinly sliced vegetables in the baking dish vertically, in an alternating pattern. Sprinkle generously with salt, pepper, and thyme.
Cover the dish with foil and bake for 30 minutes. Remove the foil, top with cheese and bake for another 15-20 minutes or until the cheese is golden brown.
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Salt-Roasted Potatoes with Rosemary Butter
http://familystylefood.com/2012/03/salt-roasted-potatoes-with-rosemary-butter/
Serving Size: serves 4
Ingredients
2 pounds coarse crystal sea salt
4 Yukon Gold or Idaho potatoes, scrubbed
4 tablespoons butter
1 to 2 tablespoons chopped fresh rosemary
Salt to taste
Instructions
Heat the oven to 400 degrees.
Spread about a 1/2-inch deep layer of salt on the bottom of an 8 x12-inch heavy casserole dish or baking pan. Nestle the potatoes in the salt, then pour the remaining salt evenly all around the potatoes (a portion of their tops will be uncovered).
Bake for about an hour, then poke the potatoes with a skewer to test doneness. They might need up to 30 additional minutes before they re tender.
Soften the butter in a microwave on half power for 30 seconds. Stir in 1 tablespoon of the rosemary.
Make a slit down the center of each potato and top each with a tablespoon of butter. Season with salt and additional rosemary if desired.
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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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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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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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MELON
Enjoy your melon right away, at its peak ripeness!
How to Use:
While it’s tasty all by itself, cantaloupe pairs well with mint or prosciutto, if you want to make fancy appetizers for a summer party. Or puree some and add it to your lemonade for a tasty summer drink (vodka optional).
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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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