Turnips- what to do?

Turnips are a root vegetable and a member of the cabbage family. They're a good source of Vitamin B6, Folate, Calcium, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin C and Manganese.

Think about using them as you would other root veggies.

• Roast them with carrots, a little olive oil, and fresh herbs.
• Mash them with potatoes. Add in a bunch of cloves of garlic during the boil.
• Thinnly slice a turnip (yes, raw) and use in a salad as you would a radish or add to a stir-fry.

How about:

Curried Turnip and Apple Soup

• 3 tbs butter/ oil
• 1 small chopped onion
• 2 ribs chopped celery
• 1 pound peeled and chopped turnips
• 2 small cored and chopped tart apples
• 1 tablespoon curry powder
• 1/4 cup chopped fresh parsley
• 4 cups chicken/veggie stock
• 1/3 cup raw rice

In a large saucepan, heat the butter/oil. Add the onion, celery, turnip, and apple. Cook until wilted. Stir in the curry powder and parsley; cook for another minute. Add the stock, bring to a boil, and add the rice. Lower the heat and simmer, covered, for 20 minutes.
Puree the mixture in a blender or food processor. Season with salt and pepper.

Lemongrass

Lemongrass is a common ingredient in Thai cooking and curries. Usually the tender white part of the lemongrass stalk is used for adding to dishes, but the blades can be used for stocks or infusions or even dried to use in potpourri and tea. So, don't waste any part of it!

You can grind the stalks and use this for seasoning. Or you can treat it more like bay leaf and leave it in larger pieces that can be removed before serving.


***Boil a handful of lemongrass blades in water for 5 minutes for a Lemongrass Tea. [You can easily freeze the blades (in a ziplock bag) to use whenever you want to make some tea.]

A recent study by the Food and Nutrition Research Institute of the department of Science and technology ( DOST ) claims that every 100g of lemongrass when boiled can contain up to 24.205 micrograms of beta-carotene the anti-oxidant that scientists believe can help prevent cancer. Another DOST study shows that lemon grass oil has the potential as a tropical eye medication against keratomycosis, an inflammation of cornea often associated with burning or blurring of vision.

Mustard Greens?!?!?

Mustard greens are related to kale, cabbage, and collard greens. They are the peppery leafy greens of the mustard plant. They are often less bitter than kale or collard greens, and more peppery, like arugula.


The easiest way to prepare mustard greens is to saute.

• saute some thinly sliced onions in olive oil until they begin to brown and caramelize (maybe 5-10 min). Then toss in a couple of cloves of minced garlic


• Throw in your mustard greens, washed and torn into large pieces, and cook until the greens begin to wilt.


• Toss with some sesame oil or lemon juice and salt/pepper to taste.

Get creative and substitute mustard greens for spinach. How about fettuccine with mustard greens?

• Saute as shown above, but maybe use mushrooms instead of onions.


• Toss into cooked fettuccine with some butter, parsely, and grated parmesan cheese

Mustard Greens have lots of health promoting factors. They provide good to excellent amounts of 9 vitamins, 7 minerals, dietary fiber and protein.

Freezing Swiss Chard

You might consider freezing some of your swiss chard for winter use.

To freeze:

1. Prepare a sink of cold water. Rinse chard through several changes of water lifting leaves out leaving sand and soil behind. Then separate the stems from the leaves.

2. Bring 4 quarts of water to a rolling boil. Drop about one pound of whole leaves in boiling water, cover and blanch for 2 minutes (blanch stems for 3 minutes).

3. Remove chard from water and immerse in an ice water bath for 2 minutes. Drain.

4. Pack in zip-closure freezer bags or freezer containers, leaving no headspace. Label, date and freeze at zero degrees for up to one year.

Source: pehling bay farm

Swiss Chard - Quick Ideas For Use

Swiss chard is a versatile and beautiful green rich in color, flavor and nutrition.

It is great as a side or as a core ingredient in making main dishes heartier.

Similar to spinach and beets with a flavor that is bitter, pungent and slightly salty, Swiss chard is truly one of the vegetables with exceptionally impressive list of health promoting nutrients.

In a nutshell, Swiss Chard is:

• Low in saturated fat and cholesterol
• High in Dietary Fiber, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Riboflavin, Vitamin B6, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper, Manganese, Thiamin, Folate and Zinc

Beyond its health benefits it is a highly flexible ingredient that you can incorporate into sandwiches, quiches, frittatas, and pastas.

Below are a few quick ideas for ways to use Swiss Chard:

• Sauté chard with garlic or shallot in olive oil. Put a cover on the pan and allow chard to steam for about 5 minutes. Add a squeeze of lemon juice (and if desired, some hot pepper flakes) before serving.
• Blanch the leaves and add to soup
• Try substituting chard for spinach or arugula in soup or lasagna recipes
• Make a gratin with the stems: Boil the stems until tender (about 30 minutes). Put them in a gratin dish, add seasonings (such as a little garlic and parsley), top with a béchamel sauce and cook under broiler until golden brown.
• Blanch the whole leaves and stuff them with meat or vegetable fillings
• Add sautéed or blanched with pasta with toasted pine nuts, a good hard cheese and good olive oil
• Make a chard spanikopita
• Add to polenta, quinoia or rice dishes
  
• Braise chard and serve with white beans or lentils

Delicata Squash - Try This Next Time!!!

Considered to be a novelty winter squash, I am sure many of you have seen them in the local grocer and easily over looked it.

It is that long oblong-shaped squash with a cream colored, green striped thick outer skin and a golden fine-textured inner flesh. The squash can range in size from 5 to 10 inches and average between one and two pounds.

Delicata squash is actually one of the tastier winter squash varieties and has a nice mild taste with a creamy pulp that is similar to sweet potatoes.

It can easily be used as a substitute for butternut squash or buttercup squash or sweet potato in recipes.

When purchasing look for small, firm squash with bright yellow or orange skins that have green veins branching like lightning through them.

When preparing cut squash in half lengthwise, scoop out the seeds and slice into thin half-moons. Peeling of the skins is optional.

The squash can be cooked the following ways:

• Oven: Bake at 350 degrees until knife soft. Because of their sweetness no additional sugar or sweetner should be needed.
  
  
• Microwave: Place squash in a large glass baking dish or microwave-safe bowl with 1/4 cup broth (or water). Cover tightly and microwave on High for 10 minutes.
  
  
• Sauté: Melt 2 teaspoons butter in a large skillet over medium heat. Add squash slices; cook, stirring frequently, until tender, about 10 minutes. Stir in a pinch of grated nutmeg before serving.
  
  
• Steam: Place squash slices in a steamer basket over 1 inch of water in a large pot set over high heat. Cover and cook until tender, about 6 minutes.

A Great Little Apple Cheatsheet

With the massive proliferation of apple varieties in the grocery store, it can be a bit overwhelming to know what apples are best for what purposes. The Washington Apple Commission his provided this great little chart on what the best uses for particular varieties of apples. Hope it helps!

A Great (Free) Vegetable Guide

I love the internet. While there is a ton of bad information and junk out in cyberspace, every now and again you find a gem. Here is one of them that I accidentally stumbled upon and wanted to share. It is A Vegetable User’s Guide from Horticulture New Zealand.

The seasonality information is opposite what ours should be but the information on each of the veggies, technique and preparation is excellent and worth a download for keeping. It is a great guide that is well designed. To access the guide follow this link.

http://www.vegetables.co.nz/resources/vegetable_manual.pdf

Eating the Rainbow - Part 3 of 3

BLUE / PURPLE produce contain fiber, vitamins and phytochemicals, such as anthocyanins and flavanoids, which prevent memory loss, cancer, stroke, heart disease, promote urinary health and boost immunity. Examples:

• black currants
• black tea
• elderberries
• blackberries
• blueberries
• eggplants
• figs
• lavender
• plums
• purple asparagus
• purple bell peppers
• purple carrots
• purple cauliflower
• purple cabbage
• purple grapes
• purple kale
• purple potatoes
• purple-tip Belgian endive
• prunes
• raisins

BROWN grains, seeds and nuts contain contain fiber, vitamins and phytochemicals that lower blood cholesterol, reduce the risk of some cancers, diabetes, heart disease and stroke. Examples:

• almonds
• amaranth
• barley
• black beans
• black-eyed peas
• borlotti beans
• brazil nuts
• brown rice
• bulgur wheat
• cannellini beans
• cashews
• chestnuts
• couscous
• flaxseed
• garbanzo beans
• hazelnuts
• kasha
• kidney beans
• lentils
• lima beans
• macadamia nuts
• millet
• navy beans
• oats
• peanuts
• pecans
• pine nuts
• pistachios
• polenta
• pumpkin seeds
• quinoa
• sesame seeds
• soy beans
• split peas
• sunflower seeds
• walnuts
• whole wheat

Eating the Rainbow - Part 2 of 3

WHITE / TAN produce contain fiber, vitamins and phytochemicals, such as anthoxanthins, which contribute to lowering blood pressure, cholesterol and to reduce the probability of stomach cancer and heart disease. Examples:

• bananas
• bok choy
• cauliflower
• celery root
• fennel
• garlic
• ginger
• Jerusalem artichokes
• jicama
• onions
• kohlrabi
• leeks
• mushrooms
• parsnips
• plantains
• potatoes
• shallots
• tan figs
• tan pears
• turnips
• water chestnuts
• white asparagus
• white beans
• white corn
• white eggplant
• white nectarines
• white peaches

GREEN produce contain fiber, vitamins and phytochemicals, such as lutein, which aids in healthy vision, to prevent cancer and heart disease as well as birth defects. It also makes bones, teeth stronger and boosts the immune system. Examples::

• artichokes
• arugula
• asparagus
• avocados
• bok choy
• broccoli
• broccoli rabe
• brussel sprouts
• celery
• cucumbers
• endive
• green apples
• green beans
• green bell peppers
• green cabbage
• green chiles
• green grapes
• green herbs
• green onions
• green peas
• green tea
• honeydew melon
• kale
• kiwifruit
• leeks
• lettuce
• limes
• okra
• peas
• snow peas
• spinach
• sugar snap peas
• Swiss chard
• watercress
• zucchini

Eating the Rainbow - Part 1 of 3

Eating the full assortment of fresh raw fruits and vegetables on a regular basis is the key to giving your body the nutrients it needs to build cells right and strengthening your immune and detoxification systems so they can do a better job of fighting off disease and aging.

The pigments contained in produce, the component that gives each item its color, actually helps the body in its own unique way. In fact, the vegetables color is a clue to the vitamins and minerals that can be found inside.

The new nutritional goals are for individuals to eat a minimum of 5 servings of fruit and vegetables a day, with a goal of 9 servings of fruit and vegetables. A serving consists of:

• 1/2 cup canned, frozen fruits or vegetables
• 1 medium piece of fruit
• 3/4 cup of fruit or vegetable juice
• 1 cup of raw leafy greens
• 1/4 cup dried fruit

RED produce contains fiber, vitamins and phytochemicals, such as lycopene and anthocyanins, which help prevent cancer, neurological and aging diseases, improve diabetes and increase your chances at a healthy heart. Examples:

• beets
• cherries
• cranberries
• kidney beans
• pink grapefruit
• pomegranates
• quinces
• radicchio
• radishes
• raspberries
• red apples
• red bell peppers
• red chiles
• red currants
• red grapefruit
• red grapes
• red onions
• red pears
• red plums
• red potatoes
• rhubarb
• strawberries
• tomatoes
• watermelon

ORANGE / YELLOW produce contains fiber, vitamins and phytochemicals, such as carotenoids, which aid in the health of mucous membranes, vision, to prevent heart disease, cancer and strengthen the immune system. Examples:

• apricots
• butternut squash
• cantaloupe
• carrots
• corn
• golden beets
• golden kiwifruits
• golden raspberries
• grapefruit
• kumquats
• lemons
• mandarins
• mangoes
• nectarines
• orange bell peppers
• orange cauliflower
• oranges
• orange tomatoes
• papayas
• passion fruit
• peaches
• pears
• persimmons
• pineapples
• plantains
• pumpkins
• rutabaga
• sweet potatoes
• tangelos
• tangerines
• yellow apples
• yellow bell peppers
• yellow kiwifruits
• yellow peppers
• yellow potatoes
• yellow summer squash
• yellow tomatoes
• yellow watermelons
• yellow wax beans
• yams

Removing The Odor Of Onion From Your Hands And Garlic From Your Breath

George Washington may have proclaimed onions "the most favored food that grows!" but chances are he was not the one doing the chopping.

Beloved on every continent, the onion (and the entire Allium family, which includes leeks, shallots, garlic, and chives) contains a redolent juice that lingers even longer on the fingers than it does on the tongue.

There are several ways to get rid of the smell. Rub your fingers with lemon juice and/or salt, or rub your hands against a stainless-steel bowl or spoon, which alchemizes the odor.

To get rid of onion or garlic on your breath, chew something rich in chlorophyll, like raw parsley (or cilantro, which neutralizes the offending odor), and drink an acidic liquid, such as lemonade or wine.

The Melon Primer

There are dozens upon dozens of varieties of melon. As we all know, summertime is the best time for melons.

By far, the most popular of the melons are honeydew, cantaloupe and watermelon (a.k.a. The Melon Three).

This article is offered as a quick primer to the more common melons that you might find in the local grocer. Armed with this new found information the less common varieties will be just as appealing as The Melon Three.

Regular Seedless Watermelon

The watermelon, as the name implies, is approximately 90% wa­ter! The most popular of all "melons" is not really a melon at all, but is actually a gourd. It has a smooth exterior rind (green and yellow) and juicy, sweet, usually red interior flesh. In addition to containing vitamin C, watermelons also contain more lycopene than to­matoes, an important antioxidant that helps us fight disease. The watermelon is also the only "melon" that tastes better the colder it is.

Cantaloupe

Another extremely popular melon in the United States, the can­taloupe is actually called a muskmelon. This familiar fruit with orange flesh and netted khaki-colored skin provides the most beta-carotene in the entire melon family, and more vitamin A than any other fruit. Select melons that are slightly golden with a light fragrant smell (an indication of ripeness).

Honeydew

The sweetest of all the melons and averaging five to six pounds, honeydew melons have a creamy yellow rind when ripe and pale green flesh. They are best from June through October, but are available year round.

Crenshaw

These melons can weigh up to ten pounds and deliver a unique sweet and spicy flavor. They are a hybrid between the Casaba and the Persian melon, with yellowish skin and salmon-colored flesh. Peak season for Crenshaw melons is August through September, with the fruit season begin­ning in July and ending in October.

Orange Flesh Melon

This delicious melon is a cross between a Cantaloupe and a Honeydew. It is fairly round, with smooth skin and a creamy white rind. The soft flesh is a rich orange color and has an earthy, almost mango like flavor.

Juan Canary

A football- shaped melon that sports a bright yellow rind, this variety first became popular on the Canary Islands, hence the name. Canary melons have white flesh with a crisp texture; sometimes a little pink color can be seen near the seeds. This melon is particularly fragrant.

Casaba

Unlike the other melons, Casaba melons do not have an aroma. This is a large melon that is pale yellow when ripe and has white flesh with a sweet taste. This melon peaks in the fall, but starts showing up in markets in July and can sometimes be found through December.

Santa Claus Melon

Also known as the Christmas Melon, the Santa Claus Melon is shaped like a small watermelon, and sports a rind with blotches of dark green and yellow or light green. It has pale green flesh, which is very sweet and very juicy, and tastes a little like a Honeydew melon.

Seedless Mini Watermelon

Seedless mini watermelons are about the size of a cantaloupe or smaller, making them perfect for two people. They fit easily into a refrigerator. These miniature watermelons are very sweet from the first bite all the way to the very thin rind. The flesh contains an abun­dance of juice and can vary in color from deep pink to the usual deep red. (More about this melon on this month's front cover.)

Tuscan-Style Cantaloupe

The Tuscan melon is a smallish, round to slightly oval melon, and like the mini water­melon, it is the perfect serving size for two people. Tuscan melons are very sweet, with a rich honey like finish, usually tasting considerably sweeter than regular cantaloupe. They have orange flesh and are very fragrant. This melon variety is easily recognizable by its tan skin (like a cantaloupe) and prominent exterior striations encircling the melon that change from dark green to a golden-cream color as they ripen.

Spices and Herbs - What is the Difference?

Herbs are the fragrant leaves of plants that do not have woody stems.

Spices are the barks, berries, roots, fruits, and stems of various plants, trees, and vines.

In general, the more vibrant an herb or spice's color, the more of its flavor has been retained.

Fresh herbs are usually preferable to dry.

Freshly grated or ground spices are more potent than pre-ground.

Keeping Salad Greens Fresh?

So... you buy a head of lettuce and stick it in the fridge. Few days later, you got an biology experiment growing in the bottom of your refrigerator crisper.

The reality... it's easier to avoid this problem than prevent it. Stating the obvious: eat your salad greens within several days of purchase.

If this isn't possible to consume it all in time then:

1. Wash the greens and dry them very well with a salad spinner or towels
2. Then wrap them in paper towels and place in a plastic bag in which you've made several holes.

The purpose of the hole in the bag is to assure that the greens are well ventilated. This process should provide you with seven to ten days of refrigerator life.

Iceberg lettuce should be stored intact. When ready to use, slam the stem end of the lettuce on a counter and the core should slip right out. If you want to prepare iceberg ahead of time, store as above, either in leaves or torn.

Torn is the way to go.

Chopping lettuce is a No-No of Universal Proportions.

Unless you're making tacos or slaw, tear lettuce into bite-size pieces. The one exception is if you are preparing a lettuce wedge to be drowned in creamy dressing.

So there you have it! Eat or store (as noted above)

Nutritional Superstars - Know What You Are Eating

Fruits and veggies are packed with a star studded array of vitamins and minerals. I admit that this is a bit obvious on the surface.

But if I was to quiz you...could you tell me where your getting what from? Don't feel bad, I too am in this camp.

Thought it might be meaningful to do a quick refresher. Beyond your daily multi-vitamin, our weekly CSA boxes are packed with nutritional goodness. The benefit is amplified from the organic farm fresh approach to how our produce is being grown.

Here is a very high level overview of key vitamins and minerals and some of the real superstars in each category:

Vitamin A (Beta - Carotene)

• Apricots
• Broccoli
• Cantaloupe
• Carrots
• Spinach
• Sweet Potatoes

Vitamin B Family

• Asparagus
• Bean Sprouts
• Black Beans
• Mushrooms
• Spinach

Vitamin E

• Asparagus
• Avocados
• Green Peas
• Spinach

Vitamin C

• Broccoli
• Cantaloupe
• Grapefruit
• Lemons
• Oranges
• Sweet Peppers

Potassium

• Avocados
• Bananas
• Orange Juice
• Squash
• Sweet Potatoes
• Tomato Juice

Fiber

• Blueberries
• Broccoli
• Carrots
• Cherries
• Dried Apricots
• Oranges
• Prunes and Raisins
• Sweet Potatoes

Quick Guide to Spice and Herb Substitutes

Cooking is as much art as it is science. The boundaries for your creations are limited based on the quality and quantity of ingredients you have on hand.

Most recipe call for a specific ingredient for a reason. But let's face it there are times you just don't have that ingredient. Maybe you forgot to purchase it or thought you had more at home than you did.

No worries...below is a useful guide to substitutes for spices and herbs when you find yourself in trouble.

There are a few things to keep in mind.

1. In a pinch, a substitute can be used but always aim for the suggested ingredient.
   
   
2. There is a difference between fresh and dried spices. The rule of thumb is:
   
   1 tsp dried herbs or 1/4 tsp ground herbs = 1 tbsp fresh herbs
   
   
3. The older your dried spices and herbs are, the less effective they will be. Spices and herbs lose their kick over time. It is best not to keep them for more than a year .
   

Original Ingredient	Potential Substitute
Allspice	Cinnamon; cassia; dash of nutmeg or mace; or dash of cloves
Aniseed	Fennel seed or a few drops anise extract
Basil	Oregano or thyme
Cardamom	Ginger
Chervil	Tarragon or parsley
Chili Powder	Dash bottled hot pepper sauce plus a combination of oregano and cumin
Chive	Green onion; onion; or leek
Cilantro	Parsley
Cinnamon	Nutmeg or allspice (use only 1/4 of the amount)
Cloves	Allspice; cinnamon; or nutmeg
Cumin	Chili powder
Ginger	Allspice; cinnamon; mace; or nutmeg
Italian Seasoning	Blend of any of these: basil, oregano, rosemary, and ground red pepper
Mace	Allspice; cinnamon; ginger; or nutmeg
Marjoram	Basil; thyme; or savory
Mint	Basil; marjoram; or rosemary
Nutmeg	Cinnamon; ginger; or mace
Oregano	Thyme or basil
Parsley	Chervil or cilantro
Poultry Seasoning	Sage plus a blend of any of these: thyme, marjoram, savory, black pepper, and rosemary
Red Pepper	Dash bottled hot pepper sauce or black pepper
Rosemary	Thyme; tarragon; or savory
Saffron	Dash turmeric (for color)
Sage	Poultry seasoning; savory; marjoram; or rosemary
Savory	Thyme; marjoram; or sage
Tarragon	Chervil; dash fennel seed; or dash aniseed
Thyme	Basil; marjoram; oregano; or savory