Sunday, June 29, 2014
Napa Cabbage
Napa Cabbage
The flavor of Napa cabbage is somewhat milder and a bit sweeter than that of regular green cabbage. It is delicious raw or cooked, and can be substituted for regular cabbage in most recipes. A head of Napa Cabbage in the fridge lends itself to a wide variety of meal options, from salads and slaws, to sandwich greens, stir fries, soup additions, and more. Nearly all of the head can be used, just not the tough center core. If your Napa sits a while in the fridge and some leaves are limp, you can refresh it with a good soak in cold water. Napa cabbage should be stored unwashed in your crisper drawer, loosely wrapped in a plastic bag. The recipes below are perfect for picnics and barbecues.
Saucy Coconut-Chicken Stir-Fry
4 teaspoons canola oil, divided
1 pound chicken tenders, cut into bite-size pieces
1 jalapeño pepper, minced, optional
1 bunch scallions, sliced, whites and greens, separated
2 cups sliced shiitake mushroom caps
1 tablespoon minced fresh ginger
3/4 cup “lite” coconut milk
2 tablespoons fish sauce
4 teaspoons lime juice
1 tablespoon brown sugar
6 cups sliced napa cabbage
3/4 cup chopped fresh basil
Instructions
Heat 2 teaspoons oil in a wok or Dutch oven over medium-high heat. Add chicken and cook, stirring often, until cooked through and lightly browned, about 5 minutes. Transfer the chicken to a plate.
Heat the remaining 2 teaspoons oil in the wok or pot. Add jalapeño (if using), scallion whites, mushrooms and ginger and cook, stirring, until fragrant and the mushrooms start to soften, 30 seconds to 1 minute.
Stir in coconut milk, fish sauce, lime juice and brown sugar; bring to a simmer. Cook, stirring occasionally, until the mushrooms are tender, 2 to 3 minutes. Stir in cabbage, the chicken and scallion greens; cook, stirring constantly, until the cabbage is slightly wilted, 2 to 3 minutes. Stir in basil just before serving.
From www.eatingwell.com
You could leave out the chicken or replace it with more mushrooms, tofu or even quinoa.
Cabbage Picnic Salad
The recipe below is great, but there's lots of room for improvisation -- toss in snap peas or a substitution of garlic scapes, carrots, salad turnips, thinly sliced beets, whatever -- it's all good.
Ingredients:
1/3 cup slivered almonds
4 cups (.5 lb) coarsely shredded Napa cabbage
6 ounces snow peas, strings removed, rinsed and thinly sliced
2/3 cups thinly sliced salad turnips
2/3 cups thinly sliced scallions including greens (or baby leeks)
2/3 cups lightly packed fresh cilantro leaves (optional)
Dressing:
1.5 Tbsp rice vinegar (seasoned or unseasoned)
1 Tbsp sugar
1 Tbsp soy sauce
1 clove peeled and minced garlic
1/4 teaspoon Asian sesame oil
1/4 teaspoon ground ginger
1/8 teaspoon cayenne powder
1/2 cup mayonnaise or yogurt
Directions:
1. Spread almond slivers out in a single layer on a rimmed baking sheet. Toast in a 350°F oven for 5-10 minutes, until nicely browned. OR toast in stick-free or cast-iron skillet on medium high, stirring frequently until browned. Careful not to burn. Set aside.
2. Combine cabbage, snow peas, radishes, scallions, cilantro in a large bowl. Can make this step a day or two ahead.
3. In a separate bowl, mix together the rice vinegar, sugar, soy sauce, garlic, sesame oil, ginger, and cayenne until sugar has dissolved. Whisk in the mayonnaise.
4. When ready to serve, gently combine the dressing and almonds with the cabbage mixture.
Napa Cabbage Salad with Buttermilk Dressing
Feel free to spruce this salad up with more veggies such as grated carrots or cucumber.
Ingredients:
1/2 cup well-shaken buttermilk
2 tablespoons mayonnaise
2 tablespoons cider vinegar
2 tablespoons minced shallot
1/2 tablespoon sugar
3 tablespoons finely chopped chives
1 pound Napa cabbage, cored and thinly sliced crosswise (4 cups)
6 radishes, diced
2 celery ribs, thinly sliced diagonally
Directions:
Whisk together buttermilk, mayonnaise, vinegar, shallot, sugar, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a large bowl until sugar has dissolved, then whisk in chives.
Toss cabbage, radishes, and celery with dressing.
. The Pete’s Greens Farmstand, Pete’s also runs Good Eats
Napa Wasabi Slaw
1 tbsp wasabi paste
1 tbsp soy sauce
1 1/2 tbsp sugar, honey or agave nectar
1 1/2 tbsp rice vinegar
1/4 cup sesame oil
1 cup orange juice
1 head napa cabbage, very thinly sliced
6 carrots shredded
3 chopped scallions
2 tbsp sesame seeds
Whisk wasabe, soy sauce, sugar, vinegar, sesame oil and orange juice. Toss with vegetables and sesame seeds.
6-8 servings. From Madison Area Community Supported Agriculture Coalition (MACSAC)
Tuesday, June 24, 2014
Turnips
Turnip Greens
Turnip greens are part of the cruciferous vegetable family, which also includes kale, broccoli, Brussels sprouts, cabbage and rutabaga. These nutrition powerhouses pack in loads of nutrients for little calories and should be top of the list for your weekly grocery run. The bulbous root of the turnip is also edible and provides a bevy of health benefits, however this article will focus on the stem, or leafy green part of the turnip.
Turnip greens rank among the top foods in regards to ANDI score (Aggregate Nutrient Density Index), which measures vitamin, mineral and phytonutrient content in relation to caloric content. Turnip, mustard and collard greens as well as kale and Swiss chard all earn the highest possible score of 1,000 points.
One cup of boiled turnip greens contain 29 calories, 2 grams of protein, 0 gram of fat, 6 grams of carbohydrate, 5 grams of fiber and 1 gram of sugar, 660% of your daily needs for vitamin K, 220% of vitamin A, 66% of vitamin C, 42% of folate, 20% of calcium needs, 14% of vitamin E and 6% of iron.
Along with other leafy greens, turnip greens contain very high nitrate levels (more than 250 mg/100 g). High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise and enhance athletic performance.
You can find all the heath information about turnip greens at Worlds Healthiest Foods www.whfoods.com. They have listings for most vegetables along with recipes.
Turnips Sauteed with Greens
2 Tbsp olive oil
1 clove garlic, minced
3 medium turnips, peeled and cut into matchsticks
1/2 c raisins or other dried fruit
3 Tbsp fresh lemon juice
10 oz fresh greens (the original recipe uses spinach but I think most greens would work)
Freshly ground nutmeg, to taste
Salt and Pepper to taste
Heat the oil over medium-high heat. Add garlic, turnips and raisins; cook about 1 minute.
Add lemon juice; cover and cook 3 minutes at medium heat.
Stir in the greens and cook just until wilted. Sprinkle with nutmeg and salt and peper.
Serves 6. Farm Fresh Recipes.
RADISH-TURNIP SLAW
1/4 cup canola oil
2 tablespoons apple cider vinegar
1/4 teaspoon sea salt
freshly ground pepper
2 bunches red radishes, sliced thinly (about 24-36 radishes) no radishes, try carrots
6 small salad turnips, julienned (cut into matchsticks)
1 tablespoon minced dill or mint
Whisk oil, cider vinegar, salt and pepper together in a small bowl.
Combine red radishes and salad turnips in a large bowl. Pour dressing
over radishes. Toss. If possible refrigerate for 1 hour before serving.
Taste and adjust salt and pepper. Garnish with minced dill or mint.
From Worden Farm
Turnips with Greens and Raisins
Jenny Bonde and Rink DaVee, Shooting Star Farm
2 tbsp butter divided
2 tsp olive oil
1 medium onion diced
1 bunch turnips and greens, about a pound each
1/2 cup raisins
12 ounces orzo, bow tie, or other pasta cooked and cooled, optional
Heat 1 tbsp butter and all the olive oil in a large skillet over medium flame. Add onions and cook until they begin to soften, about 5 minutes. Meanwhile , wash turnips and trim leaves from root. Peel and chop roots into 1 inch dice. Rough chop the leaves. Add the turnips to onion, sprinkle with a little salt, stir and cover. Cook until the turnips are easily pierced with a knife, about 8 minutes. Uncover, turn the heat to medium high, until the turnips turn light brown at the edges. Add the chopped greens and raisins and cook until greens are wilted and tender, 3-4 minutes. Add remaining butter. Eat as a side dish or toss it with pasta for a main dish. 3-4 servings.
I think some balsamic vinegar would be a good addition.
Spicy Skillet Turnip Greens Recipe
A quick recipe for spicy skillet turnip greens for a comforting, home-cooked meal.
Serves: 6
1 tablespoon olive oil
1 medium onion, cut into wedges
1 pound turnip greens, cleaned and chopped
¼ cup water
pinch brown sugar
⅛ teaspoon red pepper flakes (adjust to preference)
Instructions
Drizzle olive oil into skillet over medium heat.
Add onion and cook until just tender, about 3 minutes. Then add ½ of turnip greens. Allow to cook down and add the remainder of the greens.
Add water, brown sugar and red pepper flakes. Adjust the amount of red pepper to your personal taste.
Frittata with Turnips and Olives
1 pound firm medium-size or small turnips
Salt
2 tablespoons extra virgin olive oil
2 teaspoons fresh thyme leaves, chopped
6 eggs
1 tablespoon milk
Freshly ground pepper
1/2 cup chopped flat-leaf parsley
1 ounce imported black olives, pitted and chopped, about 1/3 cup (optional)
1 or 2 garlic cloves, minced or puréed (optional)
1. Peel the turnips and grate on the large holes of a box grater or with a food processor. Leave to drain in a colander for 30 minutes. Take up handfuls and squeeze tightly to rid the turnips of excess water.
2. Heat 1 tablespoon of the olive oil over medium-low heat in a wide saucepan or skillet and add the turnips and the thyme. When the turnips are sizzling, cover and cook gently, stirring often, for about 15 minutes, until they are tender. If they begin to stick to the pan or brown, add a tablespoon of water. Season to taste with salt and pepper. Remove from the heat and allow to cool slightly.
3. Beat the eggs and milk in a bowl and season to taste with salt and pepper. Stir in the parsley, chopped olives and garlic. Add the turnips and mix together.
4. Heat the remaining olive oil over medium-high heat in a heavy 10-inch skillet, preferably nonstick. . Pour in the egg mixture. Swirl the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with a spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking. Once a few layers of egg have cooked during the first couple of minutes of cooking, turn the heat down to very low, cover (use a pizza pan if you don’t have a lid that will fit your skillet) and cook 10 minutes, shaking the pan gently every once in a while. From time to time, remove the lid and loosen the bottom of the frittata with a spatula, tilting the pan, so that the bottom doesn’t burn.
5. Meanwhile, heat the broiler. Uncover the pan and place under the broiler, not too close to the heat, for 1 to 3 minutes, watching very carefully to make sure the top doesn’t burn (at most, it should brown very slightly and puff under the broiler). Remove from the heat, shake the pan to make sure the frittata isn’t sticking and allow it to cool for at least 5 minutes (the frittata is traditionally eaten warm or at room temperature). Loosen the edges with a spatula. Carefully slide from the pan onto a large round platter. Cut into wedges or into smaller bite-size diamonds. Serve warm, at room temperature or cold.
Yield: 6 servings.
Advance preparation: In Mediterranean countries, flat omelets are served at room temperature, which makes them perfect do-ahead dishes. They’ll keep in the refrigerator for a few days, and they make terrific lunchbox fare. They do not reheat well.
Turnip greens are part of the cruciferous vegetable family, which also includes kale, broccoli, Brussels sprouts, cabbage and rutabaga. These nutrition powerhouses pack in loads of nutrients for little calories and should be top of the list for your weekly grocery run. The bulbous root of the turnip is also edible and provides a bevy of health benefits, however this article will focus on the stem, or leafy green part of the turnip.
Turnip greens rank among the top foods in regards to ANDI score (Aggregate Nutrient Density Index), which measures vitamin, mineral and phytonutrient content in relation to caloric content. Turnip, mustard and collard greens as well as kale and Swiss chard all earn the highest possible score of 1,000 points.
One cup of boiled turnip greens contain 29 calories, 2 grams of protein, 0 gram of fat, 6 grams of carbohydrate, 5 grams of fiber and 1 gram of sugar, 660% of your daily needs for vitamin K, 220% of vitamin A, 66% of vitamin C, 42% of folate, 20% of calcium needs, 14% of vitamin E and 6% of iron.
Along with other leafy greens, turnip greens contain very high nitrate levels (more than 250 mg/100 g). High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise and enhance athletic performance.
You can find all the heath information about turnip greens at Worlds Healthiest Foods www.whfoods.com. They have listings for most vegetables along with recipes.
Turnips Sauteed with Greens
2 Tbsp olive oil
1 clove garlic, minced
3 medium turnips, peeled and cut into matchsticks
1/2 c raisins or other dried fruit
3 Tbsp fresh lemon juice
10 oz fresh greens (the original recipe uses spinach but I think most greens would work)
Freshly ground nutmeg, to taste
Salt and Pepper to taste
Heat the oil over medium-high heat. Add garlic, turnips and raisins; cook about 1 minute.
Add lemon juice; cover and cook 3 minutes at medium heat.
Stir in the greens and cook just until wilted. Sprinkle with nutmeg and salt and peper.
Serves 6. Farm Fresh Recipes.
RADISH-TURNIP SLAW
1/4 cup canola oil
2 tablespoons apple cider vinegar
1/4 teaspoon sea salt
freshly ground pepper
2 bunches red radishes, sliced thinly (about 24-36 radishes) no radishes, try carrots
6 small salad turnips, julienned (cut into matchsticks)
1 tablespoon minced dill or mint
Whisk oil, cider vinegar, salt and pepper together in a small bowl.
Combine red radishes and salad turnips in a large bowl. Pour dressing
over radishes. Toss. If possible refrigerate for 1 hour before serving.
Taste and adjust salt and pepper. Garnish with minced dill or mint.
From Worden Farm
Turnips with Greens and Raisins
Jenny Bonde and Rink DaVee, Shooting Star Farm
2 tbsp butter divided
2 tsp olive oil
1 medium onion diced
1 bunch turnips and greens, about a pound each
1/2 cup raisins
12 ounces orzo, bow tie, or other pasta cooked and cooled, optional
Heat 1 tbsp butter and all the olive oil in a large skillet over medium flame. Add onions and cook until they begin to soften, about 5 minutes. Meanwhile , wash turnips and trim leaves from root. Peel and chop roots into 1 inch dice. Rough chop the leaves. Add the turnips to onion, sprinkle with a little salt, stir and cover. Cook until the turnips are easily pierced with a knife, about 8 minutes. Uncover, turn the heat to medium high, until the turnips turn light brown at the edges. Add the chopped greens and raisins and cook until greens are wilted and tender, 3-4 minutes. Add remaining butter. Eat as a side dish or toss it with pasta for a main dish. 3-4 servings.
I think some balsamic vinegar would be a good addition.
Spicy Skillet Turnip Greens Recipe
A quick recipe for spicy skillet turnip greens for a comforting, home-cooked meal.
Serves: 6
1 tablespoon olive oil
1 medium onion, cut into wedges
1 pound turnip greens, cleaned and chopped
¼ cup water
pinch brown sugar
⅛ teaspoon red pepper flakes (adjust to preference)
Instructions
Drizzle olive oil into skillet over medium heat.
Add onion and cook until just tender, about 3 minutes. Then add ½ of turnip greens. Allow to cook down and add the remainder of the greens.
Add water, brown sugar and red pepper flakes. Adjust the amount of red pepper to your personal taste.
Frittata with Turnips and Olives
1 pound firm medium-size or small turnips
Salt
2 tablespoons extra virgin olive oil
2 teaspoons fresh thyme leaves, chopped
6 eggs
1 tablespoon milk
Freshly ground pepper
1/2 cup chopped flat-leaf parsley
1 ounce imported black olives, pitted and chopped, about 1/3 cup (optional)
1 or 2 garlic cloves, minced or puréed (optional)
1. Peel the turnips and grate on the large holes of a box grater or with a food processor. Leave to drain in a colander for 30 minutes. Take up handfuls and squeeze tightly to rid the turnips of excess water.
2. Heat 1 tablespoon of the olive oil over medium-low heat in a wide saucepan or skillet and add the turnips and the thyme. When the turnips are sizzling, cover and cook gently, stirring often, for about 15 minutes, until they are tender. If they begin to stick to the pan or brown, add a tablespoon of water. Season to taste with salt and pepper. Remove from the heat and allow to cool slightly.
3. Beat the eggs and milk in a bowl and season to taste with salt and pepper. Stir in the parsley, chopped olives and garlic. Add the turnips and mix together.
4. Heat the remaining olive oil over medium-high heat in a heavy 10-inch skillet, preferably nonstick. . Pour in the egg mixture. Swirl the pan to distribute the eggs and filling evenly over the surface. Shake the pan gently, tilting it slightly with one hand while lifting up the edges of the frittata with a spatula in your other hand, to let the eggs run underneath during the first few minutes of cooking. Once a few layers of egg have cooked during the first couple of minutes of cooking, turn the heat down to very low, cover (use a pizza pan if you don’t have a lid that will fit your skillet) and cook 10 minutes, shaking the pan gently every once in a while. From time to time, remove the lid and loosen the bottom of the frittata with a spatula, tilting the pan, so that the bottom doesn’t burn.
5. Meanwhile, heat the broiler. Uncover the pan and place under the broiler, not too close to the heat, for 1 to 3 minutes, watching very carefully to make sure the top doesn’t burn (at most, it should brown very slightly and puff under the broiler). Remove from the heat, shake the pan to make sure the frittata isn’t sticking and allow it to cool for at least 5 minutes (the frittata is traditionally eaten warm or at room temperature). Loosen the edges with a spatula. Carefully slide from the pan onto a large round platter. Cut into wedges or into smaller bite-size diamonds. Serve warm, at room temperature or cold.
Yield: 6 servings.
Advance preparation: In Mediterranean countries, flat omelets are served at room temperature, which makes them perfect do-ahead dishes. They’ll keep in the refrigerator for a few days, and they make terrific lunchbox fare. They do not reheat well.
Subscribe to:
Posts (Atom)