Seasonal Veggie of the Week: Kale (#2)

Check out this week’s second recipe for Kale Week! Both kale and sweet potatoes start coming into season in Ontario this month, so this is the perfect opportunity to use a bit of both in the recipe below. But before you get cooking, take a look at these quick tips on how to cut kale before cooking with it.

1. Fold each leaf in half over the stem, making sure that the topside of the green is folded inwards
2. Cut the folded leaf away from the stem and discard the stem
3. Cut the leaves up into the desired size according to your recipe

 

Sweet Potato and Kale Chili

Serves: 4

Time: 40 minutes

Ingredients

• 2 medium sweet potatoes – peeled and chopped into 1 inch cubes
• 1 tbsp olive oil
• 1 onion diced
• 2 garlic cloves minced
• 1 red chili finely chopped
• 1/2 tsp cayenne pepper (Optional – for extra heat)
• 1/2 tsp ground cinnamon
• 1 tsp ground cumin
• 400 g tin of kidney beans – drained and rinsed
• 400 g tin of chopped tomatoes
• 2 large handfuls of kale
• Salt & pepper , to taste

Directions

1. Heat the olive oil in a large saucepan and add the sweet potatoes, onion and garlic. Cook on a medium heat for 5 minutes until the veg has softened slightly.
2. Stir in the chili, cayenne pepper, cinnamon and cumin and cook for a futher couple of minutes.
3. Add the kidney beans and chopped tomatoes, stir to coat the vegetables thoroughly then simmer gently for 30-35 minutes. Add a little water if it becomes too thick.
4. At the last minute, add the kale. Don’t over cook it, just let it wilt slightly so it retains colour and texture.
5. Season with salt and pepper and enjoy!

Source: http://wallflowerkitchen.com/sweet-potato-kale-chilli/

Seasonal Veggie of the Week: Kale

Welcome to Week 4 of our Seasonal Fruit/Veggie of the Week series! This week’s seasonal veggie of the week is quite popular, but still tends to cause a bit of confusion in the kitchen: Kale.

Kale is a vegetable in the cabbage family, originating from the Eastern Mediterranean and Asia Minor where it has been cultivated, eaten and used for medicinal purposes for over 4000 years. In addition to being cooked in food, it was also used to treat bowel problems by the ancient Greeks. It was introduced to western Europe by the 1200-1300s. Like cabbage, kale is an extremely hearty vegetable that is easy to grow and can tolerate cooler climates. It first comes into season in June, but can continue to be harvested until the ground freezes in early winter. Because it is so hearty, kale has historically been consumed most during times of famine and food shortages.

Kale was first brought to Canada by Russian traders in the 1800s, but it only started to become more popular in Canada as an edible vegetable in the 1990s. Kale has since become extremely popular as a “super food” in North America because of its important nutrient content. 1 cup of chopped kale provides you with 134% of your body’s daily Vitamin C requirements and 133% of your Vitamin A requirements.

 

Kale Pesto Pizza

Makes: 1 large pizza

Time: 30 minutes

Ingredients

Pizza:

• 1 batch/1 lbs pizza dough
• 2 cups (8 ounces) grated mozzarella cheese (or vegan mozzarella to make vegan, ex. Daiya mozzarella style shreds)
• 1 cup lightly packed kale, chopped into small, bite-sized pieces
• 1 teaspoon olive oil
• Optional garnishes: red pepper flakes

Kale Pest (yields about 1.5 cups):

• 3 cups (about 1 small bunch) packed kale, thick ribs removed and roughly chopped
• ¾ cup pecans or walnuts
• 2 tablespoons lemon juice (about 1 small lemon)
• 2 to 3 cloves garlic, depending on their size
• ¾ teaspoon salt

Directions

1. Preheat oven to 500 degrees Fahrenheit with a rack in the upper third of the oven. If you’re using a baking stone or baking steel, place it in the oven on the top rack. If you’re using store-bought dough, check the instructions of the package. It might need to rest at room temperature while you work on the pesto.
2. Make the pesto: In a food processor, add the kale, pecans/walnuts, lemon juice, garlic, salt and several twists of freshly ground black pepper. Turn on the food processor and drizzle in the oil. Process until the pesto reaches your desired consistency, stopping to scrape down the sides as necessary. Taste and add more lemon juice, salt or pepper if necessary.
3. Prepare the pizza dough as directed. If you’re using store-bought dough, I’d roll it out into one large pizza. I like to roll out the dough on pieces of parchment paper for easy transfer to the oven. For best results, roll the dough out as thin as reasonably possible while maintaining an even surface level.
4. Top pizza with an even layer of pesto (you may end up with extra pesto, which would be great on pasta or as a sandwich spread, etc.). Sprinkle cheese over the top. Lastly, in a small bowl, toss 1 cup chopped kale with 1 teaspoon olive oil and a sprinkle of salt. Rub the oil into the kale so it’s covered with a light, even layer. Distribute the kale evenly over the top of the pizza.
5. Transfer pizza to the oven, either on a baking sheet or onto your preheated baking stone. Bake until the crust is golden and the cheese on top is bubbly (about 10 to 12 minutes on a baking sheet, or as few as 5 minutes on a baking stone). If desired, top pizza with a light sprinkle of red pepper flakes. Slice and serve.

 

Source: https://cookieandkate.com/2016/kale-pesto-pizza-recipe/

Seasonal Veggie of the Week: Bok Choy (#3)

Welcome to recipe #3 of Bok Choy week! We were selling some lovely large bok choy at yesterday’s market for $2.00 per head. Check out the pictures up on our Instagram account: goodfoodmarket_gbc.

Remember that large bok choy can often be used in the same recipes as baby bok choy. As the name suggests, baby bok choy is simply bok choy that hasn’t reached full maturity. Many people find it easier to use because it can be cooked whole without the need to cut it up. It also has a somewhat sweeter flavour than fully mature bok choy.

 

Bok Choy with Garlic and Sauce

Serves 4

Time: 10 minutes

Ingredients

• 3 cloves garlic minced
• 1 tablespoon canola oil
• 16 ounces bok choy or baby bok choy
• 1 1/2 tablespoons oyster sauce (for vegetarian/vegan version, use Hoisin)
• 1 teaspoon dry sherry or shaoxing wine
• 1 teaspoon soy sauce
•  ground black pepper to taste

Directions

1. Bring a pot of salted water to boil and add bok choy. Boil for 1 minute and drain. Rinse under cold water and drain again. Set aside.
2. In a pan over high heat, add oil and garlic and cook for 1 minute. Add bok choy and all the other ingredients and cook for 2 minutes.
3. Turn the heat off and transfer bok choy and sauce to a plate. Serve immediately.

Source: https://www.pickledplum.com/bok-choy-garlic-oyster-sauce/

Seasonal Veggie of the Week: Bok Choy (#2)

Welcome to recipe #2 of Bok Choy Week! If you’re not sure how to clean and prepare large bok choy before using it in your cooking, here are 5 simple steps to follow:

1. Trim off and discard the ends of the stems
2. Wash the entire bok choy, or the quantity you intend to use, under cold water, paying special attention to the bottoms and groove of the stems where dirt often collects
3. Cut and separate the leaves from the stems
4. Cut the stems into 1/2 inch pieces
5. Start cooking the stems first since the leaves cook faster

Note: These instructions are best suited to large bok choy. Baby bok choy is often cooked whole, though you will still need to wash them and possibly trim the bottom.

Many of the ingredients for today’s recipe are regularly available at our market: Garlic, ginger, sweet potato, bok choy.

 

Thai Curry Vegetable Soup

Serves: 4

Time: 30 minutes

Ingredients

• 2 Tbsp neutral (low flavour) cooking oil
• 2 cloves garlic
• 1 Tbsp grated fresh ginger
• 2 Tbsp Thai red curry paste
• 1 small sweet potato (about 1 lb.)
• 1 bunch baby bok choy (or equivalent large bok choy)
• 4 cups vegetable or chicken broth
• 13 oz can coconut milk
• 1/2 Tbsp fish sauce (optional)
• 1/2 Tbsp brown sugar
• 3.5 oz rice vermicelli noodles

Garnishes (Optional)

• 1/2 red onion
• 1 lime
• Handful fresh cilantro
• Sriracha to taste

Directions

1. Prepare the vegetables for the soup and garnishes first, so they’re ready to go when needed. Mince the garlic and grate the ginger using a small-holed cheese grater. Peel and dice the sweet potato into one-inch cubes. Wash the bok choy well, then chop into one-inch strips, separating the fibrous stalks from the delicate green ends. Thinly slice the red onion and roughly chop the cilantro.
2. Add the cooking oil to a large soup pot along with the minced garlic, grated ginger, and Thai red curry paste. Sauté the garlic, ginger, and curry paste over medium heat for 1-2 minutes.
3. Add the diced sweet potato and chopped bok choy stalks to the pot (save the leafy green ends for later) along with the chicken or vegetable broth. Bring the pot to a boil over medium-high heat, then reduce the heat to low and let simmer for 5-7 minutes, or until the sweet potatoes are tender.
4. While the soup is simmering, bring a small pot of water to a boil for the vermicelli. Once boiling, add the vermicelli and boil for 2-3 minutes, or just until tender. Drain the rice noodles in a colander and set aside.
5. Once the sweet potatoes are tender, add the coconut milk, fish sauce, and brown sugar to the soup. Stir, taste, and adjust the fish sauce or brown sugar if needed. Finally, add the bok choy greens and let them wilt in the hot soup.
6. To serve, divide the rice vermicelli among four bowls. Ladle the soup and vegetables over the noodles, then top with red onion, cilantro, a wedge or two of lime, and a drizzle of sriracha.

 

Source: https://www.budgetbytes.com/thai-curry-vegetable-soup/

Dinner Friday April 6, 2018

Vegetarian Cabbage Soup

This week we end with a nice vegetarian stew.

Ingredients

Vegan, Gluten free

∙ Makes 7-8 Cup Soup

Produce

• 2 tbsp Basil, fresh
• 2 cup Cabbage
• 2 Garlic (cloves
• 1 cup Mix vegetables
• 1/2 tsp Oregano
• 1 cup Tomatoes
• 1/2 cup Yellow onion, small

Canned Goods

• 2 tbsp Tomato paste
• 4 cup Vegetable stock

Condiments

• 1 tbsp Lemon (juice

Baking & Spices

• 1 Salt and black pepper

Oils & Vinegars

• 1 Oil spray

Directions

1. Spray a heavy bottom deep pan with cooking oil spray. Add onion, garlic, oregano, tomato
paste with pinch of salt and cook for 5 minutes or until onion are translucent.. Stir well so that
garlic does not burn.
2. Add tomato and basil, then saute for 2 more minutes.
3. Add cabbage, mix frozen/fresh vegetables, water (or vegetable broth if using), generous pinch
of salt and pepper. Bring to boil, then simmer for about 10 minutes until all vegetables are tender.
4. Once cabbage and other veggies are tender. Switch off heat. Stir in lemon juice and fresh
chopped parsley. Taste then adjust salt and black pepper. Serve hot. **Follow instructions below
to portion soup for cabbage soup diet plan.

 

Learn more at: https://www.chefdehome.com/recipes/664/vegetarian-cabbage-soup

Breakfast Monday March 5, 2018

Cheesy Mushroom Spinach Omelet

 

Today we have a nice healthy omelet too start your day off right.

Ingredients

• 1 1/2 tsp extra virgin olive oil
• 1/2 cup thinly sliced cremini mushrooms
• 1/2 cup diced yellow onion
• 1/2 cup fresh baby spinach
• 1/2 tsp kosher salt, divided
• 1/2 tsp black pepper, divided
• 2 large eggs
• 1/2 cup shredded low-fat Swiss cheese
• minced fresh parsley, for garnish
• nonstick cooking spray

Instructions

1. Heat 1 1/2 tsp olive oil in large skillet over MED-HIGH heat. Add mushrooms and onion, cooking about 5 minutes, until golden and soft. Season with 1/4 tsp salt and pepper, then stir in baby spinach until wilted.

2. Transfer mushroom mixture to plate and wipe out skillet. Crack eggs into small mixing bowl with 1/2 Tbsp water and remaining salt and pepper, and beat with small whisk or fork until blended and a little frothy.

3. Spray skillet lightly with nonstick cooking spray and heat over MED to MED-LOW. Add beaten egg mixture and stir them around the pan with a rubber spatula, pulling the sides in towards the middle, swirling the pan slightly so the runny egg mixture on top hits the pan and cooks. Cook about 2 minutes, until eggs are just slightly shiny on top.

4. Add mushroom mixture to one side of the omelet, then sprinkle with cheese. Carefully lift up the edge of the omelet and check to see if the eggs are lightly golden on the bottom. Once they are, gently fold it over the filling.

5. Slide omelet out of skillet and onto plate to serve.  Serve garnished with minced parsley and extra black pepper if desired.

    

This recipe is from: https://www.smartskinnyrecipes.com/cheesy-mushroom-spinach-omelet/

Vegetable of the Week: Carrot pt. 5

Preparation and Serving:
– Once at home, wash them thoroughly in cold water to remove dust, soil, or insecticide/fungicides
– Trim both ends; gently scrape off outer skin and smaller hairy roots
– Boiling them in water for a few minutes enhances the bioavailability of nutrients
– Carrots are widely used in many kinds of cooking, and carrot salads are a tradition in many cultures
– Only 3 percent of the β-carotene in raw carrots is released during digestion: this can be improved to 39% by pulping, cooking and adding cooking oil
– Carrots may be chopped and boiled, fried or steamed, and cooked in soups and stews, as well as baby and pet foods
– The greens are edible as a leaf vegetable, but are only occasionally eaten by humans
– When used for this purpose, the greens are harvested young, before significant root development, and typically used stir-fried, or in salads
– In India carrots are used in a variety of ways, as salads or as vegetables added to spicy rice or dal dishes
– A popular variation in north India is the Gajar Ka Halwa carrot dessert, which has carrots grated and cooked in milk until the whole mixture is solid, after which nuts and butter are added
– Carrot salads are usually made with grated carrots with a seasoning of mustard seeds and green chillies popped in hot oil
– Carrots can also be cut in thin strips and added to rice, can form part of a dish of mixed roast vegetables or can be blended with tamarind to make chutney
– Since the late 1980s, baby carrots or mini-carrots (carrots that have been peeled and cut into uniform cylinders) have been a popular ready-to-eat snack food available in many supermarkets
– Carrots are puréed and used as baby food, dehydrated to make chips, flakes, and powder, and thinly sliced and deep-fried, like potato chips
– The sweetness of carrots allows the vegetable to be used in some fruit-like roles
– Grated carrots are used in carrot cakes, as well as carrot puddings
– Carrots can also be used alone or with fruits in jam and preserves
– Carrot juice is also widely marketed, especially as a health drink, either stand-alone or blended with fruits and other vegetables

Curried Carrot Soup

Curried Carrot Soup
Makes 6 servings

Ingredients:
2 tablespoons vegetable oil
1 onion, chopped
1 tablespoon curry powder
2 pounds carrots, chopped
4 cups vegetable broth
2 cups water, or as needed

Directions:
1. Heat oil in a large pot over medium heat.
2. Saute onion until tender and translucent.
3. Stir in the curry powder.
4. Add the chopped carrots, and stir until the carrots are coated.
5. Pour in the vegetable broth, and simmer until the carrots are soft, about 20 minutes.
6. Transfer the carrots and broth to a blender, and puree until smooth.
7. Pour back into the pot, and thin with water to your preferred consistency.
8. Enjoy!

Vegetable of the Week: Carrot pt. 3

Health:
– The carrot gets its bright orange color from β-carotene, and lesser amounts of α-carotene, γ-carotene, lutein and zeaxanthin
– α and β-carotenes are partly metabolized into vitamin A, providing more than 100% of the Daily Value (DV) per 100 g serving of carrots
– Carrots are also a good source of dietary fiber (11% DV), vitamin K (16% DV) and vitamin B6 (11% DV)

Carrot Patties

Carrot Patties
Makes 4 servings

Ingredients:
1 pound carrots, grated
1 clove garlic, minced
4 eggs
1/4 cup all-purpose flour
1/4 cup bread crumbs or matzo meal
1/2 teaspoon salt
1 pinch ground black pepper
2 tablespoons vegetable oil

Directions:
1. In a medium size mixing bowl, combine the grated carrots, garlic, eggs, flour, bread crumbs, salt and black pepper; mix well.
2. Heat oil in a frying pan over medium-high heat.
3. Make the mixture into patties, and fry until golden brown on each side.
4. Enjoy!