Vegetable of the Week: Spinach pt. 2

Health:
– Spinach is an excellent source of Vitamin A with 56% of daily values contained in 1 Cup
– Spinach is also a great source of Vitamin K with 181% of daily values contained in 1 Cup
– Spinach also contains significant amounts of Vitamin C, Manganese, Magnesium, Folate and Iron

 

 

 

 

 

Creamy Avocado and Spinach Pasta
Makes 4 servings

Ingredients:
– 10 oz. spaghetti or fettuccine
– 1 clove garlic
– 1 avocado
– 1 cup fresh spinach
– 1/2 cup pecans (optional)
– 1/4 cup basil
– 1 tablespoon lemon juice
– 3/4 to 1 cup pasta water
– Salt and pepper to taste

Directions:
1. Cook the pasta according to the instructions on the package.
2. While pasta is cooking, add the rest of the ingredients to your blender and blend until it turns into a smooth sauce. Start with ¾ cup of pasta water and add more as needed to get the consistency you want.
3. Toss the pasta with the sauce in a bowl and serve immediately. This sauce is best served the day it is made, as it uses avocados which will turn a brownish colour.

Note: Ingredients for today’s recipe can be found at the Good Food Market at GBC St. James (200 King Street East, main lobby every Thursday 11:45 am to 3:00 pm)! Spinach ($1.25), Garlic ($0.50), Avocado ($0.75), Lemon ($0.40 each or 3 for $1.00)

(Recipe taken from http://www.jocooks.com/healthy-eating/creamy-avocado-spinach-pasta/)

Vegetable of the Week: Spinach

– Spinach is an edible flowering plant native to ancient Persia
– Spinach is an annual plant, meaning that its life cycle lasts one year (versus a perennial plant that comes back again the next year)
– The spinach plant can grow up to 30 centimetres in height and is 3-4 millimetres in diameter
– In Ontario, locally grown spinach is available between the months of May and October.
– However, winters in Ontario are too harsh for spinach to be grown all year round, although this is a possibility in nations with more temperate winters.
– Between 2006 and 2011, spinach acreage within the Ontario Greenbelt increased by 30.6%
– But spinach crops still make up only a small percentage (1.3%) of dedicated vegetable crop acreage in the Greenbelt when compared with other crops like sweet corn (10.7%) or carrots (21.3%)
– China and the US are the two largest spinach producers in the world.

 

 

 

 

 

 

 

 

Sautéed Spinach, Mushrooms and Caramelised Onions
Makes 2-4 servings

Ingredients:
– 3 onions, sliced
– 3 cups spinach
– 10 mushrooms sliced
– 3 garlic cloves, minced
– 1 tablespoon balsamic vinegar
– 1 tablespoon preferred oil (original recipe calls for coconut oil, however, olive oil or other preferred oils can also be used)
– 1 tablespoon butter or margarine
– Salt and black pepper to taste

Directions:
1) Heat the oil and butter over a high heat in a pan or skillet.
2) Add the sliced onions and garlic, and cook for about 10 minutes, stirring constantly. Reduce the heat to medium-low and continue cooking the onions for 20 more minutes, still stirring frequently.
3. Add the balsamic vinegar to deglaze the pan.
4. Add the sliced mushrooms and season to taste with salt and pepper; cook until the mushrooms are tender but not mushy.
5. Add the spinach. Stir on low heat just until the spinach wilts, and serve.

Note: Ingredients for today’s recipe can be found at the Good Food Market at GBC (200 King Street East, main lobby every Thursday from 11:45am – 3:00pm)! Onions ($0.75 per bag or $0.10 per onion), Spinach ($1.25), Mushrooms ($1.75 per package, $0.25 per brown mushroom or $1.00 per portobello mushroom) and Garlic ($0.50 per head).

(Recipe adapted from: http://paleoleap.com/sauteed-spinach-caramelized-onions/)

Vegetable of the Week: Potato pt. 5

Preparation and Serving:
– Before using, thoroughly scrub potatoes under tap water to get rid of dirt
– If potato eyes have begun to sprout, cut out the sprout as these are toxic
– If portions of potato skin or peel are starting to turn green, cut these areas out as they are also toxic
– Similarly, any bruises can also be cut out
– Potatoes can be peeled or left unpeeled according to preference, but peeling them removes a considerable amount of their nutrients
– Potatoes can be baked, roasted, boiled, mashed, steamed, fried and can be eaten whole, chopped, sliced, in soups, salads, pierogis, dumplings, pies, casseroles, pancakes and many other ways

Potato Bread

Ingredients:
– 3 medium russet potatoes, cooked, mashed, cooled
– 2 teaspoons salt
– 2 cup reserved potato water, lukewarm
– 7 g or 2 1/4 teaspoons active dry yeast
– 2 tablespoons olive oil
– 4 3/4 cups high gluten flour (flour for making bread)
– Optional: spoonful of dry oregano or dill

Directions:
1 – 3. Dissolve the yeast in the lukewarm potato water for 5 mins. Then mix it with potato, salt and olive oil. Gradually add in flour, knead, it looks dry and crumbly in the beginning, but it’ll come together soon. For a while you feel the dough very sticky but don’t be tempted to add too much extra flour; later on it turns out just slightly sticky but not wet. Knead the dough until smooth, cover and rise for 30 mins. It will have risen noticeably, although it may not have doubled. Pre-heat the oven 375F, place a baking stone in.
4 – 6. Cut the dough in half, take one half, flatten, start rolling from one end until almost to the other end, gently pull that end, stretch it gently, dust its edge with flour, and finish rolling. Rock back and forth a little to taper the ends. Repeat with the other half of dough.
7. Place the doughs on the floured towel, seam side down, covered, rise for 20 mins.
8. When ready to bake, throw three ice cubes onto the oven’s flour, shut the door immediately. Transfer the doughs by using the peel (baking sheet for me), let it roll onto the baking stone, seam side up. Before you last shut the door, throw two more ice cubes in. Bake the bread until the crust is very brown, 45 – 50 mins, you should hear the hollow sound when you tap the loaf bottom. Cool them 20 mins before slicing.

(Recipe taken from http://whatscookingmexico.com/2008/08/20/potato-bread/)

Vegetable of the Week: Potato pt. 4

Selection and Storage:
– Select firm, dry potatoes that do not have wilted/shriveled peels, dark bruises or soft spots
– Avoid potatoes with substantial green spots and eyes that have started to sprout
– Potato sprouts and green skin are toxic, so they should never be eaten!
– Potatoes should be stored in a cool, dry, ventilated, dark area (for example in a kitchen cabinet, drawer or closet)
– Potatoes should not be stored in the fridge as they will get too cold
– When storing, try to keep potatoes in their bags or otherwise loosely covered
– Potatoes can be stored for many weeks between 7-10 degrees Celsius, but no more than a week in temperatures greater than 10 degrees Celsius

Papas Chorreadas (Colombian Potatoes with Cheese and Tomato Sauce)
Makes 4-6 servings

Ingredients:
– 12 medium-sized Yukon gold potatoes (about 2 1/2 pounds)
– Salt
– 2 tablespoons olive oil
– 1 medium onion, thinly sliced
– 1 (28-ounce) can whole peeled tomatoes, drained and cut into 1/4-inch strips
– 1 cup heavy cream
– 6 ounces shredded/grated cheese, preferably mozzarella or any other mild, white melting cheese

Directions:
1. Place potatoes in a large pot and cover with cold water by 2 inches. Salt water generously, then place over high heat. Bring to a boil, and cook until potatoes are completely tender, about 20 minutes after boiling is achieved.
2. Meanwhile, heat olive oil in a large saucepan over medium-high heat until shimmering. Add onions and cook, stirring frequently, until lightly softened, about 3 minutes. Add tomatoes and stir to combine. Bring to a boil, adjust heat to maintain a gentle simmer, and cook, stirring occasionally, until almost no liquid remains, about 15 minutes. Add heavy cream, bring to a simmer, and cook until sauce comes together and has the consistency of light paint.
3. Drain potatoes and transfer to a serving platter. Season sauce to taste, then stir in grated cheese, heating until cheese just barely begins to melt (it should stay chunky in light curds). Spoon sauce over potatoes, and serve immediately.

(Recipe from http://www.seriouseats.com/recipes/2012/10/papas-chorreadas-colombian-potatoes-with-cheese-and-tomato-recipe.html)

Vegetable of the Week: Potato pt. 3

Health:
– Potatoes are very nutritious food, especially when eaten with their peel
– 1 medium sized potato provides 30% of daily Vitamin C requirements
– If peeled, a medium sized potato’s Vitamin C is reduced to only 16% of daily requirements
– A medium sized, unpeeled potato provides up to 26% of daily Vitamin B6 requirements
– A medium sized, unpeeled potato also provides 26% of daily potassium requirements
– Potatoes are also a good source of iron, folic acid, niacin, phosphorus and magnesium among other vitamins and minerals
– Potato peels contain a substantial percentage of a potato’s nutritional value, so if possible they should not be peeled

Basic Homemade Curry Fries
Makes approximately 3 servings

Ingredients:
– 3-4 medium to large potatoes (preferably with waxy peel)
– 1/3 – 1/4 cup olive oil
– Curry powder

Directions:
1. Cut potatoes into wedges (size of wedges as desired)
2. Slowly pour olive oil around non-stick pan and tilt pan around so that oil runs to cover most of surface (or use a cooking brush to spread oil around pan)
3. Place potato wedges/fries into pan and stir around so that they get covered in the olive oil
4. Sprinkle yellow curry powder over potatoes so that all potatoes are reasonably covered with powder (adjust according to preference)
5. Heat oven to 400 degrees and cook potatoes for approximately 30-40 minutes
6. After 15 minutes flip potatoes to ensure that they don’t stick to the pan
7. Check potatoes every 10 minutes or so to flip them and ensure they aren’t sticking
8. About 5 minutes before potatoes are ready sprinkle on a little more curry onto underside of wedges
9. After 30-40 minutes remove from oven and let cool before eating

Note: Salt can be added if desired, but curry usually gives enough flavour

Vegetable of the Week: Potato pt. 2

– Potatoes were first grown in Ontario in the 1700s by French and British colonisers
– Potatoes are Ontario’s biggest fresh vegetable crop and second largest processing crop
– Potato planting season in Ontario is April through May
– Potato harvesting in Ontario begins in July and goes into the fall season
– Ontario potatoes are available throughout the year except for between April and July
– 1/3 of Ontario potatoes are sold for consumption after being harvested while 2/3 are stored so that they can be sold throughout the rest of the year
– At the right temperature, Ontario potatoes can be stored as long as 11 months
– Long, round white, round red, and sweet are the four classifications of potato in Ontario

Patates me lemoni (Greek Lemon Potatoes)
Makes approximately 6 servings

Ingredients:
– 5-6 medium to large potatoes (preferably with waxy peel)
– 1/2 – 2/3 cup lemon juice depending on preference for lemon flavour (lemon can be from a bottle or fresh squeezed)
– 1/3 cup olive oil
– 2 cloves minced garlic
– 1 teaspoon dried oregano
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 2 cups broth (can use vegetable, chicken or lamb broth depending on preference)

Directions:
1. Cut medium to large potatoes into quarters
2. Let potato wedges sit in bowl of water while preparing marinade
3. Place all other ingredients in gallon-sized ziploc bag or in dutch oven/casserole dish with lid
4. Shake ziploc bag or stir dutch oven/dish to combine all ingredients
5. Dry off the potatoes with cloth or paper towel, gently pierce each potato chunk with a fork, put them in the bag/dish with the other ingredients so that they are covered and then let them marinate in the fridge for 2 hours. If putting them in casserole/dutch oven, lid should be on.
6. After 2 hours, preheat oven to 400 degrees.
7. Put the potatoes and marinade in a large casserole (or if you marinated them in casserole dish/dutch oven keep them in there), preferably a white pyrex, approximately 13 x 9 x 3 oval.
8. Cook in oven for 1 hour and 10-30 minutes (until potatoes are soft). Stir/turn potatoes every 20-30 minutes
9. Take potatoes out of the oven once they are soft and let them cool

Potatoes are even better the next day after they’ve been in the fridge over night!

Vegetable of the Week: Potato

– Potatoes are starchy tubers grown from a nightshade plant called Solanum tuberosum
– Potato plants are flowering plants with flowers of many different colours such as white, red, purple, pink, and blue
– A potato’s colour is generally determined by the colour of its flower
– On average, potato plants grow to be approximately 60 cm tall
– Potato tubers grow as a result of both cross-pollination (carried out by insects) and self-fertilisation
– Tubers can be grown using seed, which results in a new variety of potato, or from pieces of other tubers (including one or two “eyes”), which produce a potato that is a clone of its parent
– Potatoes are best grown in a cooler environment with less direct sunlight
– Potatoes can be poisonous for humans if consumed when green
– Potatoes are native to the Andes mountains and were first cultivated by the Inca
– Potatoes became an important food source for the Inca and Mapuche
– In the Andes in Peru and Bolivia, potatoes exposed to cold air become frozen into chuño, which can be kept frozen and stored for years underground
– Chuño may be stored without losing any nutritional value
– Potatoes were not known in Europe until the fall of the Inca Empire and colonisation of South America
– After being introduced to Europe, the potato has since become the world’s fourth most important food crop
– Potatoes were the first vegetable to be grown in outer space
– The biggest potato producers today are China, India and Russia

Deviled Potatoes
Makes 12 servings
Ingredients:
6 new potatoes, halved (peeling is optional, potatoes should be similar size as eggs or a little bit larger)
2 tablespoons olive oil
4 tablespoons mayonnaise (or vegan mayonnaise to make vegan)
1 teaspoon yellow mustard
1 to 2 tablespoons finely chopped onion
Dash garlic powder
Salt and pepper, to taste
Dash turmeric (optional, for colour)
Paprika, for dusting (optional)

Directions:
1. Preheat oven to 350 degrees F, and grease a cookie sheet. Coat all sides of each potato with olive oil. Place potatoes face down on prepared cookie sheet and bake for about 45 minutes, or until soft (but not too mushy).
2. While the potatoes are roasting, mix the rest of the ingredients (except paprika) together. When the potatoes are done, allow to cool a bit, and then use a sharp knife to cut into the flat side of each potato and then hollow it out with a spoon. You want to be left with a little cup-shaped potato.
3. Add the scooped-out potato to your mayo/mustard mix and blend well. You can then fill the hollowed out potato shells with the mixture piping it on with a cake decorating bag, or do it like he did and just blop it in there. Dust each potato with paprika.
(Recipe adapted from: http://vegweb.com/recipes/my-husbands-deviled-egg-solution-potato-angels)

Vegetable of the Week: Mushroom pt. 5

Preparation and Serving:
– Mushrooms should be washed before use by rinsing them under cold water for a few seconds and then patting them dry
– Do not soak mushrooms in water because they will absorb the water
– Mushroom skins can be peeled or not, but peeling them compromises their flavour somewhat
– Both the caps and stipe are edible and are usable in recipes
– Most mushrooms can be eaten raw, for example white mushrooms can be easily sliced and eaten with dip
– Mushrooms can also be sautéed in a frying pan, baked, roasted, boiled, stuffed, marinated, served on rice, pasta, meat and salads or used in pies, soups, sauces, dips and many more.

Savory Lentil Mushroom Burgers
Makes 6 servings

Ingredients:
– 2 teaspoons chia seeds
– 3 tablespoons warm water
– 1 medium onion
– 6 ounces mushrooms, washed
– 3 cloves garlic
– 2 cups cooked lentils (green or brown), well drained
– 1/3 cup old fashioned oats
– 2 tablespoons potato starch or cornstarch (can be omitted but burger may not hold together as well)
– 1 tablespoon soy sauce or wheat-free tamari (omit for soy-free)
– 1 tablespoon tomato paste
– 1/2 teaspoon dried oregano
– 1/2 teaspoon dried basil
– 1/2 teaspoon smoked paprika
– 1/2 teaspoon salt (optional or to taste)
– 1/4 teaspoon dried thyme
– Generous grating black pepper

Directions:
1. Mix the chia seeds and warm water in a small bowl and set aside. Chop the onion finely. Place the mushrooms into the food processor and pulse until they are finely minced. Mince the garlic.

2. Heat a non-stick skillet over medium-high heat. Add the onions and cook until they begin to brown, adding a splash of water if they begin to stick. Stir in the mushrooms and garlic and another splash of water. Cover and cook until the mushrooms soften (about 2-3 minutes), stirring often.

3. When the mushrooms have softened, transfer them to the food processor and add the lentils. Pulse until the lentils are just combined with the mushrooms. Add the chia seed mixture and all remaining ingredients and pulse to combine well. It’s okay if a few lentils remain whole, but the mixture should be more sticky than crumbly. If it seems too wet, add a little more oats.

4. Scrape the mixture into a bowl and set aside for about 15 minutes. Preheat the oven to 375F and line a baking sheet with a silicone mat or with parchment paper.

5. Shape the burger mixture into 6 patties, each about 3 inches wide and 3/4 inch thick. Place them on the prepared pan and bake for about 30 minutes. Since ovens can vary, check them after 25 minutes to make sure they are firm in the middle but not burning and give extra time if necessary.

6. Use a spatula to remove the burgers from the baking sheet. Serve at once or refrigerate for later use.

(Source: Recipe taken from http://blog.fatfreevegan.com/2012/09/savory-lentil-mushroom-burgers.html)

Vegetable of the Week: Mushroom pt. 4

Selection and Storage:
– When selecting mushrooms look for those that are firm and reasonably uniform in colour
– Try to avoid purchasing mushrooms that appear discoloured and/or that have soft spots
– Mushrooms should always be stored in the fridge so that they remain fresh longer
– Mushrooms are best stored on the bottom shelf of your refrigerator in a brown paper bag
– While stored in the fridge, mushrooms should remain covered so that they don’t dry out
– However, whether you store your mushrooms in a brown paper bag or keep them in plastic packaging, they should never be completely sealed off and there should always be some venting

Portobello Mushroom Stroganoff
Makes 4 servings

Ingredients:
– 3 tablespoons butter
– 1 large onion, chopped
– 3/4 pound portobello mushrooms, sliced
– 1 1/2 cups vegetable broth
– 1 1/2 cups sour cream
– 3 tablespoons all-purpose flour
– 1/4 cup chopped fresh parsley
– 8 ounces dried egg noodles

Directions:
1. Bring a large pot of lightly salted water to a boil. Add egg noodles, and cook until al dente, about 7 minutes. Remove from heat, drain, and set aside.
2. At the same time, melt butter in a large heavy skillet over medium heat. Add onion, and cook, stirring until softened. Turn the heat up to medium-high, and add sliced mushrooms. Cook until the mushrooms are limp and browned. Remove to a bowl, and set aside.
3. In the same skillet, stir in vegetable broth, being sure to stir in any browned bits off the bottom of the pan. Bring to a boil, and cook until the mixture has reduced by 1/3. Reduce heat to low, and return the mushrooms and onion to the skillet.
4. Remove the pan from the heat, stir together the sour cream and flour; then blend into the mushrooms. Return the skillet to the burner, and continue cooking over low heat, just until the sauce thickens. Stir in the parsley, and season to taste with salt and pepper. Serve over cooked egg noodles.

Vegetable of the Week: Mushroom pt. 3

Health:
– One portobello mushroom provides the same amount of potassium as a banana, a factor in maintaining healthy blood pressure
– Portobello mushrooms also provide 6% of daily fibre requirements per 100g
– 100g or 4-5 medium sized mushrooms contain 4 % of daily Vitamin D requirements
– Mushrooms are a significant source of riboflavin, niacin, pantothenate, copper, selenium and phosphorus

Portobello Mushroom Pizza
Makes 5 servings

Ingredients:
– 5 portobello mushrooms
– 4 cherry or grape tomatoes
– 1 green pepper
– 1 red pepper
– Tomato sauce
– Fresh basil leaves
– Cheese (Grated mozzarella or cheese of choice)

Directions:
– Preheat oven to 200 degrees Celsius.
– Line the baking tray with aluminum foil.
– Wash the mushrooms well, remove stems, and use a spoon to remove gills from the underside.
– Arrange the mushrooms in the pan and bake for 8 to 10 minutes.
– They will create a lot of water, hence the need to bake before filling.
– Use paper towels to absorb any remaining water in the mushrooms.
– Line the mushroom with basil leaves, cover with a little tomato sauce, and arrange diced pepper cubes and cherry/grape tomatoes on top.
– Sprinkle with grated cheese, gratin/bake for about 10 minutes.

(Source: Recipe adapted from http://www.yummly.com/recipe/Portobello-Mushroom-Pizza-897877?columns=3&position=42%2F56)