Carrots popularity runs the gamut from on-the-go snack food and winter soup staple all the way to dessert! Not many vegetables can make that claim.
Nutritional Value
Carrots are a good source of Vitamin C, Vitamin B6, Folate, Pantothenic Acid, Iron, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin K and Manganese.
How to Store Carrots
Wash thoroughly and store in a plastic bag, or store in a covered plastic container filled with water to cover. This keeps the carrots especially crunchy but remember to change the water every 3 or 4 days.
Recipe - Simple Carrot Cake with Cream Cheese Frosting
Yield: one 13 by 9-inch cake
This recipe comes from Cooks Illustrated. If I were allowed only one cooking resource for the rest of my life, I would choose Cooks Illustrated both for their magazine and their web page. They are also known to some people as the brilliant folks who bring us the TV show, “America’s Test Kitchen”. Not only do they provide great recipes that you’d be hard pressed to improve, they also test each recipe thoroughly to make it the most foolproof and the most delicious recipe possible. I can’t say enough good about them. Check them out!
If you like nuts in your cake, stir 1 1/2 cups toasted chopped pecans or walnuts into the batter along with the carrots. Raisins are also a good addition; 1 cup can be added along with the carrots. If you add both nuts and raisins, the cake will need an additional 10 to 12 minutes in the oven.
Ingredients - Carrot Cake
- 2 1/2 cups (12 1/2 ounces) unbleached all-purpose flour
- 1 1/4 teaspoons baking powder
- 1 teaspoon baking soda
- 1 1/4 teaspoons ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/8 teaspoon ground cloves
- 1/2 teaspoon salt
- 1 pound (6 to 7 medium) carrots, peeled
- 1 1/2 cups (10 1/2 ounces) granulated sugar
- 1/2 cup (3 1/2 ounces) packed light brown sugar
- 4 large eggs
- 1 1/2 cups safflower, canola, or vegetable oil
Ingredients - Cream Cheese Frosting
- 8 ounces cream cheese, softened but still cool
- 5 tablespoons unsalted butter, softened but
- still cool
- 1 tablespoon sour cream
- 1/2 teaspoon vanilla extract
- 1 1/4 cups (4 ounces) confectioners' sugar
Preparation
- For the cake: Adjust oven rack to middle position; heat oven to 350 degrees. Spray 13 by 9-inch baking pan with nonstick cooking spray. Line bottom of pan with parchment and spray parchment.
- Whisk together flour, baking powder, baking soda, cinnamon, nutmeg, cloves, and salt in large bowl; set aside.
- In food processor fitted with large shredding disk, shred carrots (you should have about 3 cups); transfer carrots to bowl and set aside. Wipe out food processor work bowl and fit with metal blade. Process granulated and brown sugars and eggs until frothy and thoroughly combined, about 20 seconds. With machine running, add oil through feed tube in steady stream. Process until mixture is light in color and well emulsified, about 20 seconds longer. Scrape mixture into medium bowl. Stir in carrots and dry ingredients until incorporated and no streaks of flour remain. Pour into prepared pan and bake until toothpick or skewer inserted into center of cake comes out clean, 35 to 40 minutes, rotating pan halfway through baking time. Cool cake to room temperature in pan on wire rack, about 2 hours.
- For the frosting: When cake is cool, process cream cheese, butter, sour cream, and vanilla in clean food processor work bowl until combined, about 5 seconds, scraping down bowl with rubber spatula as needed. Add confectioners' sugar and process until smooth, about 10 seconds.
- Run paring knife around edge of cake to loosen from pan. Invert cake onto wire rack, peel off parchment, then invert again onto serving platter. Using icing spatula, spread frosting evenly over surface of cake. Cut into squares and serve. (Cover leftovers and refrigerate for up to 3 days.)
Spiced Carrot Cake with Vanilla Bean and Cream Cheese Frosting
Chai tea inspired this variation.
Follow recipe for Simple Carrot Cake with Cream Cheese Frosting, substituting equal amount ground black pepper for nutmeg, increasing cloves to 1/4 teaspoon, and adding 1 tablespoon ground cardamom along with spices. For frosting, using paring knife, halve and scrape seeds from 2 vanilla beans and add seeds to food processor along with vanilla extract.
March, 2003
Original article and recipes by Bridget Lancaster
Cauliflower is a very versatile vegetable. It’s crunchy and delicious raw and equally good in a stir fry or curry. Try it steamed or pureed with onion, flavorings of your choice (curry, saffron or ?) and a little milk. One of our favorite ways to serve cauliflower is roasted with lemon and garlic. Yum!
Nutritional Value
Cauliflower is a good source of Protein, Thiamin, Riboflavin, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Vitamin B6, Folate, Pantothenic Acid and Manganese.How to Store Cauliflower
Keep in a cool dark place. Wrap the leaves around the flowers and place in the vegetable crisper of the refrigerator, head down. It will keep for 5 days if not washed but 3 or 4 days is the maximum in order for cauliflower to retain its quality. You can also wrap it in a damp cloth to prevent dehydration.
Recipe - Roasted Cauliflower
Ingredients
- 1 head cauliflower
- 2-3 cloves of garlic, peeled and coarsely minced
- Lemon juice from 1 lemon
- Olive oil
- Coarse salt
- Freshly ground pepper
- Parmesan cheese, grated
Preparation
- Preheat oven to 400 degrees.
- Cut cauliflower into florets and arrange in a single layer in an oven proof baking dish. Toss in the garlic. Squeeze lemon juice over the cauliflower and drizzle each piece with olive oil.
- Sprinkle with salt and pepper.
- Roast, uncovered, for 25-30 minutes or until top is lightly brown and cooked tender.
- Remove from oven and sprinkle with parmesan cheese.
- Serve immediately.
Celery loves peanut butter as much as jelly does and is actually a much choice for both PB and for you. Who knew celery was such a nutritious partner?
Nutritional Value
Celery is a good source of Riboflavin, Vitamin B6, Pantothenic Acid, Calcium, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Folate, Potassium and Manganese.
How to Store Celery
- Rinse under cold water and shake dry
- Do not separate the stalks from the bunch
- Place in a plastic bag and seal tightly to keep in the moisture that celery needs
- Refrigerate
- If raw, refrigerator shelf life is 1 to 2 weeks
- If cooked and covered, shelf life is 3 to 4 days
Recipe - Celery, Fennel and Citrus Salad
This salad is a favorite of our friend Ann Smith because it’s very flexible – you can vary ingredients depending on your preferences. Add more fennel if you enjoy its licorice flavor or vary the citrus depending on whether you prefer sweet orange or sour grapefruit better. I like to add a good amount of arugula, but if that’s too spicy a taste for you, simply add a milder lettuce, or use a less spicy green. If you aren’t an onion fan, this salad is just as nice without any onion at all or perhaps just a tiny bit. Packaged spiced pecans can be purchased at Trader Joe’s and adds a nice bit of heat to this dish, but plain toasted nuts work just as well.
Serves 4 (as a first course)
Ingredients
- 1 T cider vinegar
- ½ t coarse grain mustard
- ¼ t black pepper
- ¼ t salt
- ¼ cup extra virgin olive oil
- 3 celery ribs, cut crosswise into ¼ inch slices
- ½ medium fennel bulb, feathery stalks removed
- 1 small sweet onion
- 1-2 cups baby arugula leaves (depending on taste)
- 2 oranges
- ½ pink grapefruit
- Small handful of spiced pecans or plain nuts
Preparation
- Cut peel, including white pith, from the oranges and grapefruit. Cut fruit segments from the connective membrane of each fruit. Squeeze any remaining juice from the orange membranes into a bowl and reserve. Set aside citrus segments.
- Make vinaigrette by whisking first 4 ingredients together (vinegar through salt) plus 3 tablespoons of reserved orange juice. Add oil in a slow stream while whisking to combine. Taste for salt and pepper, and add more as needed.
- To toast nuts, place whole nuts (walnuts or pecans work well) in a dry pan and cook over medium heat until light brown. Shake pan to turn nuts, several times during toasting, keeping a close eye on them as they burn easily. Remove from pan and coarsely chop.
- Using a mandolin or other slicer, cut fennel into very thin slices. Slice onion in a similar fashion.
- Toss celery, fennel, arugula and onion in a bowl with just enough vinaigrette to coat completely. Save any remaining vinaigrette for another use. Add nuts and citrus segments and lightly toss.
Cilantro aka Chinese parsley, grows from the coriander seed. It has traditionally been used in Asian and Latin cuisines but today you are just as likely to have it in your salad or as part of an amazing pesto sauce (recipe below). The stems have as much flavor as the leaves so although the leaves make a more attractive garnish, you can use the stem in the rest of your dish.
Nutritional Value
Cilantro is a good source of Thiamin and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese.
How to Store Cilantro
There are a variety of storage theories out there from adding it to a vase with 1” of water and a bag over the ‘bouquet’ to prevent too much air from drying it out. I simply leave mine in the bag until I’m ready to use it and then I wash what I need. Let us know what works best for you.
Recipe - Cilantro Pesto
This pesto recipe came from Harriett’s Tomato and can be added wherever you would use pesto. It is also great on tacos, burritos, sandwiches, in salad dressing and as a beautiful dip, in a clear glass bowl, layered with salsa and served with tortilla chips.
Ingredients
- 2 cloves fresh garlic, minced
- 1 small peeled shallot
- 1/2 cup raw pine nuts
- 1 large bunch cilantro, washed
- 2 T lime juice or sherry vinegar
- 3/4 cup extra virgin olive oil
- kosher salt & coarse pepper to taste
Preparation
In the food processor or blender, add garlic, shallot and pine nuts. Blend until mixed and then add cilantro and lime juice or vinegar and blend. Add olive oil and mix to desired consistency. Season to taste with salt and pepper. Makes 1 1/4 cups. Lasts in the refrigerator at least a week.
Cucumbers fresh from the field or your backyard are crisp and crunchy and the perfect addition to a summer salad. Ahhh but they are better for so much more than that! The cuisines of other cultures really let the cucumber shine as you’ll see below in the cucumber recipes
Nutritional Value
Cucumber is a good source of Vitamin A, Pantothenic Acid, Magnesium, Phosphorus and Manganese, and a very good source of Vitamin C, Vitamin K and Potassium.
How to Store Cucumbers
Wash and dry cucumber and place in a plastic bag on a shelf in your refrigerator as opposed to the vegetable drawer Depending on their size, cucumbers can keep up to 5 days.
Recipe - Simple Summer Salad
Our Israeli friend Arnona shares a favorite simple and delicious Cucumber recipe.
Ingredients
- 5 cucumbers cubed
- 3 tomatoes cubed
- 1/2 - 1 red pepper
- 1-2 leaf romaine lettuce
- 1-2 green onions (thinly sliced)
- Cilantro
- Parsley
- 3 mint leaves
- Olive oil
- lime
- salt
- pepper (optional)
Gently combine ingredients and serve!
Recipe - Tzatziki
This recipe is adapted from Ina Garten’s recipe foodnetwork.com. Serve this refreshing sauce as a salad dressing, with pita chips as a dip or over meat.
Ingredients
- 1 pound (1 pint) plain yogurt (whole milk or low fat)
- 1 hothouse cucumber, unpeeled and seeded
- 1 tablespoon plus 1/2 teaspoon kosher salt
- 1/2 cup sour cream
- 1 tablespoon Champagne vinegar or white wine vinegar
- 2 tablespoons freshly squeezed lemon juice (1 lemon)
- 1 tablespoon good olive oil
- 1 1/2 teaspoons minced garlic
- 1 1/2 teaspoons minced fresh dill
- Pinch freshly ground black pepper
*Notes: This recipe is great with greek as well as plain yogurt but you can use goat milk for those who are lactose intolerant. According to your taste, you can add a dash of cayenne pepper and/or garlic or use mint in place of dill.
Directions
- Place the yogurt in a cheesecloth or paper towel-lined sieve and set it over a bowl. Grate the cucumber and toss it with 1 tablespoon of kosher salt; place it in another sieve, and set it over another bowl. Place both bowls in the refrigerator for 3 to 4 hours so the yogurt and cucumber can drain.
- Transfer the thickened yogurt to a large bowl. Squeeze as much liquid from the cucumber as you can and add the cucumber to the yogurt. Mix in the sour cream, vinegar, lemon juice, olive oil, garlic, dill, 1/2 teaspoon salt, and pepper. You can serve it immediately, but I prefer to allow the tzatziki to sit in the refrigerator for a few hours for the flavors to blend. Serve chilled or at room temperature.
Traditionally, dandelions have been one of the American gardener's biggest foes but it’s time to look twice at this tasty and nutritious “weed” .The recipe below is a specialty of the region of Puglia, which is the “heel” of the Italian boot. Try it and let us know how you like it
Nutritional Value
Dandelion Greens are a good source of Folate, Magnesium, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Iron, Potassium and Manganese.
How to Store Dandelion Greens
Store unwashed bunched greens in a plastic bag in the refrigerator for up to 1 week.
Recipe - Fave e Cicoria
Ingredients
- 1 lb dried fava beans (whole, split peeled, or yellow split peas if unavailable)
- 1-3 bunches Dandelion Greens
- Salt
Preparation
- If using dried fava beans with the peel still attached, soak them overnight in water (peeled split favas and yellow split peas do not require soaking). The next day, drain the beans, and remove the black node (the part where it attaches to the pod) from each one with a little knife. For half the beans, slip the skins off by taking the bean between your thumb and fore finger and pressing slightly. The yellow inner part of the bean will slip right out. Leave the other half with the skins on, because they will impart their own flavor to the dish. Return them to soak for the rest of the day, adding 2 tsp. salt and a few bay leaves.
- Bring the beans to a boil in water to cover plus one inch and continue to cook over a very low flame until they start to dissolve into a thick puree, adding more water if necessary. Taste for salt when done and stir vigorously to reduce the beans to a puree. Meanwhile, take some dandelion greens (cicoria catalogna) and put them on to boil in abundantly salted water. Boil until done, 10-20 minutes. Drain and serve side by side in bowls with the fava puree, in beautiful half-moons of green and yellow (cooking the beans with their skins results in a murky color but adds flavor).
- Drizzle very good olive oil over everything and enjoy.
Surprisingly, jalapeños are classified as a fruit as they are in the nightshade family along with potatoes and tomatoes. The capsicum is what makes chilies hot. It is concentrated in the membranes and pith around the seeds. It is best to handle any hot chilies with gloves on to avoid getting the capsicum in your eyes. Jalapeños and other chilies pack a lot of nutrition not to mention spice! Try adding some to your diet.
Nutritional Value
Jalapeños are a good source of Riboflavin, Niacin, Iron, Magnesium and Phosphorus, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Vitamin B6, Folate, Potassium, Copper and Manganese.
How to Store Jalapeños
- Do not wash or wrap chilies before storing
- Store loosely in the vegetable drawer and keep very dry as heat and moisture ripen them
- Raw refrigerator shelf life is 2 weeks
Recipe - Black Bean Salsa
Ingredients:
- ¼ C finely chopped red bell pepper
- ¼C finely chopped onion
- ¼C finely chopped cucumber
- ¼C diced roma or plum tomato
- 2 T chopped celery
- *2 T seeded jalapeno
- 2 T olive oil
- 2 T white balsamic vinegar
- 1 T fresh lime juice
- Chopped fresh cilantro to taste
- ½ t salt
- ½ t cumin
- ½ t chili powder
- ¼ t pepper
- 3 cloves garlic, minced
- **2 cans black beans, rinsed
Preparation:
Combine all ingredients and chill for at least 2 hours.
*Wear rubber gloves to protect your fingers from the capsicum. It can be very irritating to the skin and if you touch your eye – Aye! It will burn!
**Use any combination of beans that you like. This dish can be used as a salad, over grilled chicken or as a dip. Enjoy!
Kale is a member of the cabbage family but unlike cabbage it consists of coarse loose leaves with either a curly or flat edges and kale comes in sizes from very small to large. Kale was historically dark green or purple-brown but the new rainbow cultivars range from yellow to orange to red. This colorful version of kale is a great way to get kids to try this extremely healthful vegetable.
Nutritional Value
- Kale has powerful anti-oxidant properties and is said to be an anti-inflammatory agent
- Kale is very high in beta carotene, vitamin K, vitamin C, lutein and rich in calcium
- Kale, like broccoli, contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties
How to Store Kale
- Use kale as soon as possible
- Refrigerate unwashed in a plastic bag or vegetable drawer
- Raw refrigerator shelf life is 3 to 5 days
- Cooked and covered refrigerator shelf life is 2 to 3 days
Preparing Kale
Remove tough outer leaves and thick midribs. Cut large leaves into pieces. Wash thoroughly and shake dry. Steam or cook covered in an inch of boiling salted water for 5 minutes. Do not overcook or kale will be mushy. Season with salt and pepper and melted butter, if desired.
Recipe - Creamed Kale with Carmelized Shallots
Bobby Flay’s recipe makes a special side dish with almost any meat or poultry and would make an excellent main dish paired with a protein source.
Yield: Makes 4 servings
Prep time 20 minutes
Cook time 20 minutes
Ingredients:
- 3 tablespoons unsalted butter
- 3 tablespoons finely chopped Spanish onion
- 3 tablespoons all-purpose flour
- 3 cups milk, scalded
- Pinch freshly grated nutmeg
- Salt and freshly ground pepper
- 3 pounds kale, center stalk removed, and coarsely torn into pieces
- Caramelized Shallots, recipe follows
Directions
Heat the butter in a medium saucepan over medium heat. Add the onions and cook until soft. Whisk in the flour and cook for 2 to 3 minutes, not allowing the mixture to obtain any color. Whisk in the warm milk and cook until thickened. Season with nutmeg and salt and pepper, to taste. Keep warm until ready to use.
Meanwhile, bring a medium pot of salted water to a boil. Add the kale and cook until tender, about 10 to 15 minutes. Drain in a colander and then return to pot. Add cream sauce and cook until flavors meld, about 2 minutes. Season with salt and pepper, to taste. Plate creamed kale and then top with Caramelized Shallots.
Caramelized Shallots:
- 6 tablespoons unsalted butter
- 2 tablespoons sugar
- 10 shallots, peeled and sliced, or 40 baby onions, peeled
- Salt and freshly ground pepper
Directions
Melt the butter and sugar in a medium saucepan over medium heat. Add the shallots, season with salt and pepper, and cook until they begin to brown all over, about 10 minutes.
Lemons are one of nature’s wonders. Lemons not only have myriad culinary uses, they are also used for medicinal purposes because of their high concentration of Vitamin C. Lemon water is hailed in many circles as having the power to help with sore throats, colds and fevers, and as a detoxification tool. Lemon oil has natural antibacterial powers and is used as a cleaning aid. The most commonly used lemon is the Eureka. Meyer lemons are becoming more popular and they are a wonderful cross between lemon and mandarin orange. They are smaller, sweeter and are great for cooking. If you’re lucky enough to have someone gift you with a bag of lemons, try this trick. First wash the lemons well. Using a zester or a very sharp paring knife, remove only the yellow peel from the lemon. You don’t want the bitter white pith below. If a knife has been used, slice the zest into very small strips. Put zest into a plastic bag and freeze. Next juice all of the lemons, strain out the seeds and freeze in ice cube trays. Most ice cube are 2 tablespoons. Measure yours so you know in advance. Once the juice is frozen into cubes, pop out into a plastic bag and keep in the freezer. Now you have zest and juice at your fingertips when cooking. If you have more lemons than you can possibly need to store, they are lovely piled into a beautiful bowl on a counter or table. Lemons are truly a delight to the senses. Enjoy them!
Nutritional Value
Lemons are a good source of Folate and Potassium and a very good source of Vitamin C.
How to Store Lemons
Store lemons in a plastic bag in your refrigerator. They will last up to 3 weeks. Once lemons are opened, they deteriorate quickly.
Recipe - Cold Lemon Soufflé with Raspberry Puree
This is a recipe for a special occasion. It is truly special with a lovely airy texture and lemony taste. The berry puree is the perfect addition both in taste and beautiful color. Let us know what you think!
Serves approximately 16-20
Lemon Soufflé Ingredients
- 2 envelopes gelatin
- ½ C cold water
- 1 ¾ C sugar – separated into 1 C and ¾ C
- ¼ t salt
- 1 C fresh lemon juice
- 1 T finely minced lemon zest
- 10 XLG eggs
- 1 C heavy cream
Preparation
- In a medium saucepan, soften 2 envelopes of gelatin in ½ C cold water. Add 1 C sugar, the salt, lemon juice, zest and 10 egg yolks. Whisk together and cook over medium heat, whisking occasionally, until the mixture simmers. Do not boil! Pour into a bowl, cover and place in refrigerator, stirring occasionally, until mixture has cooled and begins to thicken.
- In a medium bowl, whip 1 C heavy cream to *soft peak stage. In another large bowl, beat 10 egg whites to *soft peak stage. Gradually add the ¾ C sugar to the egg whites and beat until stiff.
- Fold approximately ¼ of the egg white mixture into the lemon mixture. This creates a lighter base making it easier to fold in the rest of the egg whites and cream. Fold the cream into the lemon mixture and then fold in the rest of the egg white mixture. Pour into large soufflé dish and chill several hours.
*Soft peak is reached when the mixture just stands up in points known as soft peaks.
Raspberry Puree Ingredients
- 1 pint raspberries or other berries. If using strawberries, hull and cut into desired size pieces.
- Sugar to taste
- ½ C water
Preparation
While soufflé chills, add 1 pint of raspberries and approximately ½ C water, enough to create a sauce as the berries cook down. Bring to a simmer and add sugar to taste. The puree should ideally be not too sweet as the soufflé is sweet. Cook to desired consistency. Chill and serve over servings of soufflé.
Lettuce is an extremely old vegetable that has been written about as early as 430 BC. Lettuce is very versatile. It comes in many different varieties. Green leaf lettuce is a particularly hardy lettuce that stands up easily to salads and sandwiches and is the perfect ingredient in any lettuce wrap dish.
Nutritional Values
- Lettuce contains a minimal amount of potassium.
How to Store Lettuce
Lettuce should be refrigerated as soon as possible. During storage, lettuce requires some moisture but should not be wet. Wash in several changes of cold water and drain well. A salad spinner works great for this task. Wrap lettuce leaves between paper towels, put in plastic bag and store in refrigerator. Prepared as above, refrigerator shelf or vegetable drawer 3 to 5 days.
Recipe - Green Papaya Salad in Lettuce Wraps
This recipe from Tyler Florence combines fresh vegetables with a dressing enhanced by Asian spices. This recipe really wakes up the taste buds. Try the dressing on a green salad topped with shredded chicken. Yum!
Yield: Makes 4-6 servings
Prep time 20 minutes
Dressing Ingredients:
- 1/2 cup peanut oil
- 1/4 cup fish sauce, such as nam pla or nuoc nam
- 1 tablespoon rice vinegar
- 1 teaspoon soy sauce
- 1 lime, juiced
- 2 teaspoons fresh ginger, minced
- 1 teaspoon sugar
- 1 tablespoon red chili sauce, such as Srirachi Hot Chili Sauce
- Kosher salt
Salad Ingredients:
- 1 large green papaya, peeled and julienned, see note
- 1 cup bean sprouts
- 1 medium cucumber, peeled, seeded, and julienned
- 1 red onion, sliced thin
- 1 small red chile, sliced thin
- Fresh cilantro leaves, for garnish
- Green leaf or butter lettuce leaves, for serving
Directions
For the dressing: In a small bowl add all ingredients and mix well. Set aside for about 1/2 hour to allow the flavors to develop. Taste and adjust seasoning before serving. For the salad: Combine papaya, bean sprouts, cucumber, onion, and red chile in a large bowl. Pour over the dressing and mix well. Mound onto a platter, garnish with cilantro leaves, and surround with green leaf or butter lettuce leaves.
Snap peas, also known as sugar snap peas are the perfect food. They’re crunchy, sweet, portable and delicious just as they are. Kids love them as a snack. They are also wonderful in a stir-fry. They add great color, flavor and texture. Good tasting and good for you - you can’t ask for more than that!
Nutritional Value
Snap peas are a good source of Riboflavin, Vitamin B6, Pantothenic Acid, Magnesium, Phosphorus and Potassium, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Thiamin, Folate, Iron and Manganese.
How to Store Snap Peas
Refrigerate unwashed in a plastic bag or vegetable drawer
Recipe - Snap Peas with Miso sauce
We are lucky to live in a place where not only is the best produce and fruit available, but also all the ingredients you could possibly need to enjoy any recipe. This makes it easy to use the flavors of other cultures to enliven your meals. In this case, you’ll need white miso powder which is available in many well stocked grocery stores as well as any Asian grocery store.
Ellie Krieger of the Food Network is host of the show “Healthy Appetite”. You can count on her to share delicious and healthy meals for you to make for your family.
Yield: 6 servings
Prep and cook time: 20 minutes
Ingredients:
- 1 pound sugar snap peas or snow peas
- 1 tablespoon water
- 2 teaspoons canola oil
- 3 scallions, white and green, sliced
- 1 tablespoon minced fresh ginger
- 1/4 cup orange juice
- 1/2 cup low-sodium chicken broth
- 1 tablespoon rice vinegar
- 2 tablespoons low-sodium white miso paste
- 1 teaspoon toasted sesame oil
Preparation:
- Place the snap peas or snow peas into a microwave-safe bowl with 1 tablespoon of water. Cover tightly and microwave for 3 minutes. Carefully remove the cover, drain and set aside.
- Heat the oil in a saucepan over a medium-high heat. Add the scallions and ginger and saute for 2 minutes. Add the orange juice, chicken broth and vinegar and cook for 5 minutes, uncovered. Turn heat to low and stir in the miso paste and sesame oil. Stir until miso paste is dissolved, about 1 minute.
- Pour the sauce over the snow or snap peas toss to coat and serve.
Spinach is a leafy annual vegetable that can be used in either a salad or on its own. The leaf stems are edible as well as the leaves, but they get tough as they mature. Since 1929 Popeye has told countless American children that spinach helps you to grow up big and strong!
Nutritional Value
- Excellent source of vitamin A
- Good source of vitamin C
- Fair source for minerals.
How to Store
- Refrigerate fresh spinach and use as soon as possible
- Fresh - refrigerator vegetable drawer shelf life is 2 to 3 days
- Cooked and Covered - refrigerator shelf life 3 days
Recipe - Spinach Artichoke Whole Wheat Penne
This is a Rachel Ray recipe that can stand alone as an entree or be served up as a side. The flavors will remind you of decadent spinach artichoke dip - made with mounds of mayonnaise and tons of cheese. This dish however is a figure-friendly fake-out full of vitamins, fiber and protein. Even the spinach pesto is made with half the amount of extra-virgin olive oil usually used due to the addition of vegetable stock.
Yield: 4 servings
Prep time: 20 minutes
Ingredients
- 1 pound whole-wheat penne pasta
- 3 tablespoons extra-virgin olive oil, divided
- 1 (15-ounce) can or 1 (10-ounce) box frozen artichoke hearts, defrosted, drained and quartered
- 1 small bundle farm fresh spinach , stems trimmed
- 1 shallot, peeled and coarsely chopped
- 1/2 cup chicken or vegetable stock, just eyeball the amount
- A handful fresh mint leaves
- A handful lightly toasted slivered almonds
- Kosher salt or freshly ground sea salt and black pepper
- 1 large clove garlic - peeled
- A handful grated Parmigiano-Reggiano cheese
Preparation
- Place a large pot of water over high heat and bring up it up to a boil to cook the pasta, season with some salt and cook to al dente, according to package directions. Drain and reserve about 1 cup of the cooking water.
- Heat 1 tablespoon extra-virgin olive oil in medium nonstick skillet. Add artichokes to heat through and lightly brown at edges.
- To clean spinach, fill sink with water, swish spinach around and let grit fall to bottom of sink. Dry leaves before using.
- In the bowl of a food processor add the shallot, 1/2 cup chicken stock, spinach leaves, mint, almonds and salt and pepper, to taste. If you have a hand held small-holed grater or a zester, grate garlic into the food processor. Adding a whole clove can result in stray big pieces of raw garlic, too bitter to bite down on. If you do not have a hand held grater, mince garlic and mash up into paste with a little salt. Turn processor on and add in about 2 tablespoons extra-virgin olive oil.
- Scrape the spinach pesto into the artichoke pan and loosely cover with foil. Bring mixture to a simmer over low to medium-low heat and cook for about 2 minutes. Add the reserved pasta cooking water, the pasta and the cheese. Toss to coat the pasta with the sauce and heat for 1 minute. Transfer to a serving bowl or platter season with salt and pepper, to taste, and serve.
Nutritional Values
- Summer squash provides moderate amounts of potassium and vitamin A
How to Store Summer squash of all types
- Refrigerate in a plastic bag or in vegetable drawer
- Raw vegetable drawer or refrigerator shelf life is 3 to 5 days
- Cooked and covered shelf life is 3 to 4 days
Recipe - Squash Eggplant Lasagna
This is one of the perfect yellow crookneck squash recipes for summertime, because there's no oven necessary. It's all grilled and microwaved.
Yield: 6 servings
Ingredients:
- 1 large yellow squash
- 1 Medium eggplant
- 1/4 cup Olive Oil
- Juice from 1 fresh Lemon
- 3 cloves Garlic, sliced
- 2 teaspoons fresh Oregano Leaves
- 1 teaspoon fresh Parsley Leaves
- Pepper to taste
- 2 ounces Feta Cheese
- 1 cup prepared Tomato Sauce
Preparation:
- Slice eggplant and squash lengthwise into 8 slices each.
- Marinate eggplant and squash with oil, lemon, garlic, herbs, and pepper in a large zip-lock bag for 1 hour in the refrigerator. Heat grill during last 15 minutes.
- Grill squash and eggplant for 5 minutes turning after 2-3 minutes.
- Spray a glass 8x8 casserole lightly with cooking spray. Place a layer of grilled squash, then eggplant, then cheese. Top cheese layer with tomato sauce.
- Microwave for 3 minutes on High.
These cute, dreidl-like squash come in yellow, green and white. They have scalloped edges and, like most other summer squash, a thin skin and tender flesh. They can cook in the microwave, bake in the oven, on the stove, or can be used cooked or uncooked as a charming garnish for any dish. Available year-round, but the peak season is May through August.
Recipe - Buttery Patty Pan Squash with Basil
This recipe from the Food Renegade is simple and delicious!
Yield:4 servings as a side dish
Ingredients
- 5 or 6 medium patty pan squash, sliced
- 1/4 C melted butter from grass-fed cows (a truly healthy fat) or ghee from grass-fed cows
- 1 bunch fresh basil, chopped
- sea salt
Preparation
- Begin by preheating your oven to 350F degrees and prepping the veggies — cutting your patty pan squash into 1/4 inch slices and chopping your fresh basil.
- Layer the patty pan slices at the bottom of a 2 quart baking dish and lightly drizzle with melted butter or ghee. Scatter some freshly cut basil on top and lightly sprinkle with sea salt.
- Continue forming these layers of patty pan squash, butter/ghee, basil, and salt until you’ve used all your squash and basil. Cover the dish and bake it in the 350F degree oven for 30 minutes, or until the squash is tender. Remove from the oven and serve as a delectable side.
Recipe - Stuffed Zucchini
It is the rare person who is not offered a share of the bounty from a neighbor or friend’s garden. Between those generous folks and your weekly Freshness Farms delivery, you will have more than one occasion every summer to create a zucchini dish your family will love. This is a great recipe that works well with most types of squash and also with eggplant.
Serves 2 as a side dish and can be easily doubled.
The recipe is adapted from a recipe on vegetarian-recipes/suite101.com. This recipe is great for
Ingredients:
- 1 zucchini, freshly picked and washed
- 2 tsp. olive oil
- 1 clove garlic, minced or pressed
- 2 tbsp. minced onions
- 1 tsp. fresh oregano, minced
- 1 tsp. fresh basil, minced
- Salt and pepper, to taste
- ½ cup tomato or spaghetti sauce
- 2 tbsp. breadcrumbs
- 2 tsp. parmesan cheese or nutritional yeast
Directions:
- Bring a large pot of salted water to a boil. Cut off the ends of the zucchini. Place zucchini into the boiling, salted water. Boil for 10 minutes, or until a fork easily pierces the zucchini.
- Preheat the oven to 350ºF. Carefully remove zucchini from water and let sit until cool enough to handle. While zucchini is cooling, heat olive oil in a medium skillet over medium-high heat. Add onion and stir well to avoid burning. Sauté for 2-3 minutes. Add garlic and stir until fragrant, about 30 seconds. Add tomato or spaghetti sauce and heat through. Stir in breadcrumbs, oregano, basil, salt and pepper to taste.
- Cut cooled zucchini in half, lengthwise. Using a spoon, scoop out the insides (seeds and flesh) and save in a small bowl. Chop any pieces that are larger than bite-sized. Add zucchini pulp to sauce mixture. Fill the empty zucchini shells with the sauce mixture and top each with parmesan cheese or nutritional yeast, if desired.
- Bake on a baking sheet or stone for 15 minutes or until cheese is browned.
- Serve and enjoy!
Strawberries are one of summer’s sweet pleasures. Whether served shortcake style, in ice cream or on their own, they are a favorite of most everyone. Try them dipped first in sour cream and then brown sugar. They are also delicious (really!) sliced with a splash of good balsamic vinegar.
Nutritional Value
Strawberries are a good source of folate and potassium and a very good source of dietary fiber, vitamin C and manganese.
How to Store Strawberries
- Use as soon as possible. Strawberries will not ripen further once picked.
- Do not wash strawberries until ready to use. Moisture is the enemy when storing strawberries.
- Sort through and dispose of soft and mushy berries. Mold will quickly spread through the berries if left in the container.
Recipe - Strawberry & Rosemary Scones
Ingredients for Scones:
- 2 cups all-purpose flour, plus more for dusting
- 1/2 cup sugar
- 2 teaspoons baking powder
- 1 tablespoon finely chopped fresh rosemary leaves
- 1/4 teaspoon fine sea salt
- 6 tablespoons unsalted butter, cut into 1/2-inch pieces
- 1 cup heavy cream
- 1/3 cup strawberry jam
Ingredients for Glaze:
- 1/4 cup fresh lemon juice, from 1 large lemon
- 2 cups powdered sugar
- 1 to 2 tablespoons water
Preparation:
Special equipment: 3-inch heart-shaped cookie cutter
For scones: Place an oven rack in the middle of the oven
- Preheat the oven to 375 degrees F. Line a baking sheet with a silpat or parchment paper. Set aside.
- In the bowl of a food processor, pulse together the flour, sugar, baking powder, rosemary, salt, and butter until the mixture resembles a coarse meal. Transfer the mixture to a medium bowl. Gradually stir in the cream until the mixture forms a dough.
- On a lightly floured work surface, roll out the dough into a 1/2-inch thick, 10-inch circle. Using a 3-inch heart-shaped cookie cutter, cut out heart-shaped pieces of dough and put on the prepared baking sheet. Gently knead together any leftover pieces of dough and roll out to 1/2-inch thick. Cut the dough into more heart shapes and add to the baking sheet. Using an index finger or a small, round measuring spoon, gently make an indentation in the center of each pastry heart. Spoon a heaped 1/2 teaspoon of jam into each indentation.
- Bake for 18 to 20 minutes or until the edges are golden brown. Transfer the cooked scones onto a wire rack and cool for 30 minutes.
For the glaze: In a medium bowl, mix together the lemon juice and powdered sugar until smooth. Gradually add the water until the mixture is thin enough to spread. Using a spoon, drizzle the glaze over the scones. Let the glaze set for about 30 minutes. Serve or store in an airtight plastic container for 2 days.
Cook's Note: The dough can also be made by hand by stirring together the flour, sugar, baking powder, rosemary, and salt in a large mixing bowl. Add the butter. Using your fingertips or a pastry blender, work the butter into the flour until the mixture resembles a coarse meal. Gradually stir in the cream until the mixture forms a dough.
Tomatoes are probably the most versatile, well loved and often used fruit. Sauced, sliced, juiced or diced, tomatoes add flavor and nutrition to many family favorite recipes from around the world. Tomatoes from the store are generally not ripe (smell them!), have no flavor, are filled with seeds and have very little flesh. Tomatoes grown by our farmers on the other hand are fleshy, flavorful and ripe!
Nutritional Value
Tomatoes are a good source of Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Magnesium, Phosphorus and Copper, and are a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Potassium and Manganese. Cooked tomatoes contain healthy lycopenes and increased levels of antioxidants.
How to Store Tomatoes
- Do not refrigerate tomatoes! It kills the flavor!
- Store tomatoes in a cool place until ready to use.
- Tomatoes should last up to 5 days depending on
how ripe they are when you get them.
Cherry Tomatoes are the original bite sized tomato. They are bursting with flavor. They have been around forever and with good reason. Whether eaten in a salad or just popped in your mouth, cherry tomatoes are a summertime fun food!
Roma tomatoes, also called plum tomatoes, are the epitome of a true paste tomato. Their dense, meaty flesh, low moisture content and few seeds make them the perfect all-around tomato.
Yellow Pear Tomatoes are sweet, colorful and bite-szed. They make a lovely addition to salads and salsa. Try them in a simple salad of various colorful tomatoes and fresh cucumbers. Add some fresh herbs like mintand basil, a drizzle of lemon olive oil, salt and pepper. Perfection!
Recipe - Cowboy Caviar
This is just one version of a popular recipe perfect for summer when avocados and tomatoes abound! When taking this to share with a group, always take copies of the recipe. You’ll need them every time. People LOVE this recipe.
Ingredients:
- 1-11oz can white shoepeg corn (stocked with the canned corn)
- 1-15oz can beans (white, pinto, black, kidney, black-eye peas…)
- 3 roma tomatoes, chopped
- 2/3 C fresh cilantro, chopped
- 2 avocados, chopped
- 1/3 C green onions, chopped
Dressing:
- ¼ C olive oil
- ¼ t garlic (fresh & minced or powder)
- 1/8 t pepper
- ¼ C red wine vinegar
- 1 t cumin
Preparation
- Whisk dressing and set aside
- Mix veggies in large bowl
- Add dressing and mix well
- Let set at least an hour
Enjoy with tortilla chips, potato chips, veggies, pita chips…or ?