Tag Archives: raw

To Market, To Market

Fresh peppers, eggplant, tomatoes & zucchini ready for making Ratatouille (my photo).

Fresh peppers, eggplant, tomatoes & zucchini ready for making Ratatouille (my photo).

Finally, the Farmers Markets in the Twin Cities are chock-full and bursting!  Yay!  Enough for me to base Delivered Dish of the Week (DDoW) menus on nearly all locally grown produce. Everything looks gorgeous. Due to the late start, though, there aren’t enough weeks now left in summer to feature all the veg that is available, such as okra. Yeah, you’re making a face, but have you tried it crunchy and spicy, flash stir-fried with garam masala?!  

Anyway, here are the menus for the next 6 weeks of DDoW. To order, go to the online Order Form on this blog. You can order a bunch of dishes in advance or return to the form once a week, as you wish. Deadlines are Saturdays for deliveries the following week. See general info on Delivered Dish of the Week service.

PS: The Online Form lists the week, the name of each dish and its ingredients. These fuller Dish descriptions below are included on the DDoW Menu Archive page in case you want to find them again. Or, search this blog for “DDoW”. 

DDOW MENUS FOR SEPTEMBER 2013

SEPT 2 – 7

Roast Beets & Cabbage Salad

Roast Beets & Cabbage Salad  (my photo).

Quinoa Kale Salad in Horseradish Vinaigrette (V, GF, soy-free, no added sugar)  Finely chopped kale and a crunchy market veg add color, substance and fiber to quinoa, and lemon and horseradish adds a kick.

Roast Beet & Cabbage Salad with Sesame Dressing (V, Paleo, GF, soy-free, no added sugar) Tender ruby cubes and crunchy green strips, this time bound by a tahini dressing. My favorite summertime cookbook, Mediterranean Fresh by Joyce Goldstein, matches beets with sesame dressing (among many others). I adore everything in this cookbook so I’m sure this combination will delight. 

SEPT 9 – 14

A bowl of whole kernel hominy (web pic).

A bowl of whole kernel hominy (web pic).

Spicy Chile Verde with Beans (V, GF, soy-free, no added sugar)  An opportunity to see why chef Crescent Dragonwagon in her book Bean for Bean insists there is no substitute for Santa Fe Green Chilies from New Mexico. With green bell peppers. 

Cuke, Corn & Hominy Salad in Cilantro Lime Vinaigrette (V, GF, soy-free, no added sugar) As well as being the basis of Posole stew, chewy hominy (rehydrated treated white corn kernels) is surprisingly nice in salads. I’ll use raw sweet corn for added crunch and because it’s frankly easier than par-boiling. The local sweet corn has been great this season.

SEPT 16 – 21

Zucchini Linguine with Raw Tomato Sauce

Zucchini Linguine with Raw Tomato Sauce (my photo).

Zucchini Linguine with Raw Tomato Sauce (V, Paleo, GF, soy-free, no added sugar)  Carb-free pasta! Fresh sage and oregano flavor the simple sauce. Super low-cal.

Heirloom Bean & Veg Cassoulet with Rosemary  (V, GF, soy-free, no added sugar)  A lightly braised stew of market veg and giant heirloom scarlet runner beans (and regular red beans). Good with crusty bread, a glass of wine and thou; or all by itself. Cool beans!

SEPT 23 – 28

Romesco Beans 'n Rice. Romesco is a nut and red pepper-based sauce from Catalan, Spain. (my photo)

Romesco Beans ‘n Rice. Romesco is a nut and red pepper-based sauce from Catalan, Spain. (my photo)

Garbanzo Bean & Veg Za’atar Salad  (V, GF, soy-free, no added sugar)  Za’atar, a spice mixture popular throughout the Middle East, comprises ground dried thyme, oregano, marjoram, toasted sesame seeds and salt, and also often ground sumac, which has a lemony tang. You might encounter it sprinkled on hummus at restaurants. Confession: I bought a large bag at Holy Land Deli on Central Ave, a local mecca of affordable spices. Run, don’t walk.

Rice Romesco  (V, GF, soy-free, no added sugar; contains almonds)  Romesco sauce is a classic Catalonian simmered sauce of mostly red bell peppers mixed with ground nuts. The carrier here is organic brown rice. You can eat this dish cold or hot. By this week, inexpensive pecks of peppers should be all over the Farmers Markets (a peck is approx 8 dry quarts, with 4 pecks to a bushel). Take advantage of the harvest bounty and make a couple quarts at home to slather on everything (can freeze). 

SEPT 29 – OCT 4

Thai Coconut Veggie Chowder -- simple & quick.

Thai Coconut Veggie Chowder — comforting, simple & quick (my photo).

Thai Coconut Farmers Market Soup (V, Paleo, GF, soy-free, no added sugar)  Like a vegetable chowder but with Thai flavors and coconut milk. Simmering it with corn cobs add extra sweetness. Expect some chopped collards or kale.

Black Beluga Lentil Salad in Sesame Ginger Dressing  (V, GF, no added sugar; will contain a little soy)  These beautiful organic lentils were another fun special-order from Purcell Mountain Farms (Idaho). I’m hoping they don’t lose their jet black color when cooked.

OCT 7 – 12

Roast Ratatouille with Beans  (V, GF, soy-free, no added sugar)  My all-time favorite late summer/ early autumn dish. Remember the animated movie, where the mean food critic finds his humanity and compassion after eating Ratatouille the rat chef’s ratatouille? It’s delicious cold or hot, by itself or mixed with grain pilaf, on pasta, in omelets, whatever. Freezes very well.

Polenta with Chopped Greens  (GF, soy-free, no added sugar; vegan option available)  Polenta is basically a creamy corn pudding flavored with butter and parmesan/romano cheese. It’s the only DDoW dish I make with dairy; you can request a dairy-free version, too. Fairly bland, polenta is a perfect foil for any dish with sauce. I’m swirling in finely chopped sauteed leafy greens. Best hot or warmed. Polenta also freezes just fine! 

Note: V = vegan, GF = gluten-free. Paleo refers to a type of diet that recommends no carbs and no sugars.

GO TO ONLINE ORDER FORM NOW

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Old & New World foods for June & July

Oh, the wonders of the internet!  I’ve ordered some speciality food items online to play with. From the New World, native blue corn hominy and New Mexico Green Chile powder. From the Old World, heirloom dried beans, most of which originated in Europe, Asia and Africa.

Big, dappled Spanish Tolosna beans (pic from Purcellmountainfarm.com).

Big, dappled Spanish Tolosna beans (pic from Purcellmountainfarm.com).

I’m particularly excited to try patterned  beans that hold their color & shape when cooked, and that apparently have distinctive flavors.  Hefty bags of dark fat Scarlet Runner, purple-brown-white Appaloosa, dappled Spanish Tolosna and inky Black Beluga Lentils are in transport this very minute. We’ll see how they cook up! 

California’s Rancho Gordo restaurant & celeb chef is the leading US gourmet heirloom bean proselytizer. Its retail site has very useful detailed descriptions of each bean’s taste. North Bay Trading Co in Wisconsin — yay, a local regional source! — sells organic beans, dried fruit & veg in bulk as does Purcell Mountain Farms in Idaho, which also carries lots of other products.

So here are the DDoW dishes for the next few weeks. It’s your turn to shop online — order DDoW right here. 

[GUIDE:   V= vegan, GF= gluten-free, and P = paleo. 99% dishes have no soy or added sugar.]

June 17 – 21

Roast Parsnip Carrots w/ Rosemary ready to be delivered to DDoW clients (my pic).

Roast Parsnip Carrots w/ Rosemary ready to be delivered to DDoW clients (my pic).

1) Roast Parsnips & Carrots w/ Rosemary (V, GF, P).  Enjoy hot, warm, or cold. Great for breakfast (why not?), on salad greens, mixed with a grain, topped with a fried/poached egg. Extend by adding to a soup or stuffing into burritos & quesadillas.
2) Quinoa & Spring Veg Soup w/ Fennel Pistou (V, GF, P).  A light lemony soup made with whatever’s avail at the Farmers Market such as peas, asparagus, spinach. Pistou is herb garlic paste.

June 24 – 28

An heirloom bean ordered from Purcell Mountain Farms.com  (their pic).

Appaloosa heirloom bean from Purcell Mountain Farms.com (their pic).

1) Heirloom Bean Salad (V, GF). Mottled Appaloosa and other colorful legumes plus purple cabbage in a Dijon Tarragon vinaigrette.
2)  Chermoula Potato Salad (V, GF). My favorite Moroccan paste transforms bland potatoes. It’s not hot-spicy but has such an in-your-face intensity you can’t call it mild, either.  See recipe (scroll down a few recipes).


July 1 – 5  INDEPENDENCE DAY HOLIDAY

Imagine blue hominy & white beans swimming in a deep red stew!  (photo from web.)

Imagine blue hominy & white beans swimming in a deep red stew! (photo from web.)

1) Red White & Blue Posole (V, GF).  Medium-spicy pepper & tomato-based stew with blue corn hominy and white beans! 

2) Firecracker Slaw w/ Cilantro Lime Vinaigrette (V, GF, P).  Same as my regular Firecracker Slaw except w/ a different vinaigrette. Lots of shredded crunchy veg & apples makes the perfect picnic side. No dairy means it can sit out for hours, and, it’s low-fat.


July 8 – 12

1) Sesame Barley & Veg Salad (V, contains gluten.)Barley is wonderfully chewy and nutty. Sesame dressing may contain a little peanut butter, too.
2) Minted Daikon & Edamame Salad (V, GF, P, contains soy).  Fresh mint, garlic and rice vinegar make a terrific vinaigrette for refrigerator pickles and green salads. Maybe Kohlrabi if it’s avail.

July 15 – 19

Arroz con gandules, a Puerto Rican staple.

Arroz con gandules, a Puerto Rican staple (pic from Wikipedia).

1) Arroz Con Gandules (V, GF). Puerto Rican national dish of rice & beans punched up by capers & olives. I may substitute another legume for the traditional pigeon peas.
2) Market Surprise.  Green Beans? Cukes? Cold Cucumber Soup? With this late onset of summer, it’s hard to tell what will be at market.

Coming Next: Chile Verdura featuring authentic New Mexico Green Chile, Black Beluga Lentil & Beet Salad, another funky heirloom bean dish, Turkish Tomato Wheatberry Soup….

Cooking Classes at Valley Natural Foods Co-op

I’m teaching 2 classes on easy vegetarian meals at Valley Natural Foods Co-op in Burnsville in the next 5 weeks. 

Both are hands-on. This means bring your own knife and be prepared to get busy! You’ll take home samples of each dish we make. All dishes are vegan (dairy-free), gluten-free, soy-free, with no added sugars and no processed carbs. Just veggies, legumes and lots of flavor! 

CLASS #1: This Thursday, Feb 21, 2013, 6:30-8:30pm: Beets and Lentils. $26-30.

We’ll make 4 different dishes using the same ingredients. All are easy to make, full of nutrition and keep for a week+.  Roast Ratatouille Provencal; Beet Carrot Slaw; Roast Beet & Lentil Salad; Eggplant & Lentil Saute.

Roast Beet & Lentil Salad in Balsamic Vinaigrette (photo by Alicea Rose Photography). Vegan & Gluten-free.

Roast Beet & Lentil Salad in Balsamic Vinaigrette (photo by Alicea Rose Photography). Vegan & Gluten-free.

CLASS #2: Thursday, Mar 21, 2013, 6:30-8:30pm: Beans & Greens. $26-30. 
Basic White Bean & Greens Cassoulet; Beans & Greens Bruschetta; Braised Kale or Collards with Red Peppers & Raisins; Sauteed Garlicky Turnip Greens with cherry tomatoes OR Wilted Kale Salad w/ Tahini Dressing.  All these are beloved staples of my Delivered Dish of the Week and Catering menu.

This price is a STEAL for 2 hours of instruction and $15 worth of food to take home!  Sign up here!  Send your spouse, your “I’m a vegetarian now” high-schooler, your colleague who’s embarked on a no-dairy or no-sugar diet…. Tell your peeps in the southern burbs! 

PS: if you want to make Beans & Greens on your own, see my Recipes for a couple variations.

Cooking Camp in Northern Paradise

Sunset over Cass Lake, from Star Island.

I have a lot of blog-catch up to do!  First of all, I was very fortunate to have spent the last week of Aug leading healthful cooking sessions at Camp Unistar, located on Cass Lake’s Star Island.

The focus for the week was very concrete — make food & bread. Participants did exactly that, every day for 2 hours. The baker, Dee, and I alternated days.  I had 12 – 8 participants who made 4 vegan dishes or so per session, which we then served for lunch & dinner, as part of the meals the kitchen staff had prepared.

The participants were terrific!  They enjoyed themselves under my tutelage. Lots of laughing and smiles! All campers much enjoyed the results of our efforts. I’m gathering feedback and will share soon.

I had a wonderful time myself, as a teacher and as a camper. It’s impossible not to love this camp, tucked away on a small quiet island with no roads, and with clear waters and virgin pine forests beckoning you. And hammocks, too.

Also, Camp Unistar’s gleaming professional kitchen is excellent, as are the staff. When I liaised with the Food Service Director and found out she kept stores of quinoa and barley on hand, I just knew we’d get along! Then she told me about their local farm source and I became even more excited. More about this farm in the next post.

As with all my lesson plans, I focused on versatility of vegetarian ingredients, ease of preparation, and basic skills. Brought along my cute Grains & Beans Tool-Kit to show some of the many kinds of whole grains and legumes that are widely available now. This serendipitously turned out to complement the lectures on grains by baker Dee.

The game plan in a nutshell was:

This is how I would have served the left-over Ratatouille from Day 1, if there had been any left-overs: topped with fried egg, black olives & feta.

Day 1: Veg Raw and Roasted
Raw Beet Salad, Firecracker Slaw, Roast Beets & Lentil Salad, Roast Ratatouille w fresh basil, 2 vinaigrettes.

Day 2: Herb Pestos, Vinaigrettes & Dips; Marinated Salads
Cilantro paste and creamy vegan herb dip; Curried Barley Salad (Curry Vinaigrette); Blanched Carrots & Kale in Orange Ginger Vinaigrette; Minted Asian Cukes & Radish Salad (Mint vinaigrette); Red Quinoa & Porcini Mushroom Pilaf. (Total 4 vinaigrettes & a dip.)

Red Bell Peppers & raisins sweeten sauteed fresh collards or kale, and make a beautiful dish.

Day 3: Beans and Greens
This day we made the entire lunch: Red Lentil & Squash Soup w/ Cardamom & Coco Milk; Braised Kale with Red Peppers & Raisins; Kale & Black-eyed Peas “Masala”; Sauteed Cabbage with Fennel Seeds; Cuke Radish Cilantro Raita (yogurt condiment). Plus, Moroccan Chermoula Marinade for that night’s grilled chicken supper.

As you can see, we cooked all sorts of dishes each day, some planned and some not. “Cross-fertilization” is the point. The Orange Ginger Vinaigrette was in their recipe packet but I had’t planned to necessarily use it. However, since we had extra, fat garden carrots and all that kale on hand, we quickly pulled together a brightly flavored, brilliantly colored Blanched Carrots & Kale Salad. This turned out to be one of the campers’ favorites.

By the way, everything we made was vegan (dairy-free) and gluten-free with the exception of the barley salad. I’ll post more soon about these camp sessions, with photos and recipes.

Pretty in Pink

Assembled salad of seasonal veg & albacore tuna. (My photo.)

Here in the Twin Cities, we are still in the first phase of summer vegetables, where most veg are green, white or red-pink. Although, yellow zucchini are now out.

Albeit not the ‘riot’ of color of late August, these veggies still make for beautiful dishes. And the neat thing about white — cauliflower, kohlrabi, daikon & radish, potato — is that they turn a brilliant pink when marinated with beets or purple cabbage. Plus (I’m stretching it a little but) you’re benefiting from the purple veggies’ antioxidants that have literally rubbed off.

The fuschia rectangles in the center of this pretty salad are chopped kohlrabi marinated with mint vinaigrette & a bit of raw beet. Starting from top are sliced cauliflower, cooked beets, kohlrabi, thin slices of red onion and chunks of albacore tuna, on a bed of romaine & spinach. The pink vinaigrette was then drizzled on top.

Any vinaigrette will do. Just drop a bit of raw beet in the jar and a couple hours later, it’s pink. I like fresh mint vinaigrettes. Mint goes with everything and is an especially nice counterpoint to big bold tomatoey BBQ summer flavors. It’s avail, grows like a weed and is cheap — so use it!

Kohlrabi is from the cabbage family and therefore contains particularly beneficial antioxidants. Best when 3″ in diameter. Unfort, the purple ones are not purple inside!

About Kohlrabi:
A versatile white cruciferous vegetable that has made a recent comeback after decades. When I’m at the Farmers Markets doing demos, as I’ll do tomorrow, Sun July 15th at Kingfield FM (see previous posting), it’s the Minnesotans over the age of 50 who recognize this strange orb.

They say, “oh, we used to eat those straight out of the garden when we were kids!”, or “my dad loves them”. Those under age 50 say, “I wondered what those were? how do you eat it?”

Why? Because kohlrabi were never in grocery stores, the only place where many of us Minneapolitans encountered vegetables in their natural state.

So now we can get acquainted with this mild-mannered, kid-friendly vegetable. It’s part of the cabbage family and grows on top of the ground, with stalks and leaves above it, the reverse of broccoli. Apparently you can eat the leaves but I haven’t tried that yet (the ones available at markets are de-stemmed).

I say it’s like apples but not apple-flavored. Its texture is just like medium-crunchy apples while the taste is like very mild broccoli stalks, neither sweet nor bitter. Very neutral. Which lends itself to snacking as is (peeled) and being combined with sharper flavors.

Why then bother, you might say? Because kohlrabi is — surprise — good for you.  High in fiber, low in calories, and filling. Great munchy texture. Doesn’t get caught in your throat like raw carrots, either.

Nutrition Info: As a member of the cruciferous family, Kohlrabi is high in immune-boosting antioxidants. Cruciferous veg are often called “cancer-killers”.  For instance, kohlrabi packs 140 percent of your daily need of vitamin C into a one-cup, 40-calorie serving. In addition, kohlrabi provides more than 4 percent of your daily requirement of several B vitamins in a standard one-cup serving.

We all know Vitamin C is important, but, did you know, your body cannot store it, so you must replenish your body’s supply continually. And, iron absorption is improved in the presence of vitamin C.

This leads me to Beets + Kohlrabi combinations, besides the fact they’re pretty together. Beets contain about the same amount of Vitamin A as carrots, the main reason carrots are considered so nutritious. However, beets offer — drum roll, please — 6 TIMES MORE IRON than carrots. Yoo hoo women & girls!

Therefore, eating Beets & Kohlrabi together enhances absorption of iron so important to those of us of the female persuasion. So, Power up the Pink!

See my Recipe page for a very easy Minted Asian Kohlrabi Salad, which make great ‘refrigerator pickles’. By the way, this dressing has no oil.

Enjoy kohlrabi in any dish you would use cucumber, celery or apples:

  • obviously, chopped into any and all salads. Try tuna/egg salad.
  • raw snack sticks
  • grated raw, in salads, slaw, or on top of noodle soups like Japanese radish.
  • pickled with ginger or dill
  • stir-frys
  • steamed with butter. Herb butter. Mmmm.
  • roasted
  • stews and soups

    Baked kohlrabi chips! Shredded kohlrabi in muffins!  I’m sure you can think of fun variations, too.

 

 

Harvesting Justice: Farmworkers, Food and You

Craft scissors are perfect for kids in the kitchen. These sous chefs are making fancy roast beet & beet greens salad.

Come eat a tasty organic dinner & discuss food justice at an Earth Day Dinner & Film Nite next Wed eve, Apr 25th, at First Universalist Church @ 3400 Dupont Ave So, Mpls.  It’s family-friendly w/ kid activities and child care. Kids will see film about Cesar Chavez while adults watch “The Harvest”.  Starts 5.30pm, Dinner at 6pm, Films follow. 

I’m making dinner w/ volunteers, plus, I’m doing my Aunty Oxidant interactive cooking demo@ 5.30pm.  The full show, “Little Locavores”, was developed for the Mpls Farmers Market in 2009. The kids help me make salads and act in skits about Antioxidants and Locavores, and if there’s time, we play games like “Hot Kohlrabi”, “Name That Vegetable” or “Farmer Obstacle Course”.

As usual, my menu is gluten-free & vegan.  Is this hard to plan? No. Will it be wholesome, toothsome yet gobsmackingly good? Yes.

ALL ORGANIC MENU:  Beet Slaw, Quinoa Salad*, Tossed Greens, Pureed Parsnip, White Bean & Celery Soup w/ Parsley Coulis, local bread & Hope butter, gluten-free beet chocolate cake, vegan chocolate pudding, navel oranges. Bean quesadillas available for picky kidlets.

Pureed Parsnip Parsley Soup

Event: Harvesting Justice: Farmworkers, Food and You
Venue: First Universalist Church @ 3400 Dupont Ave So, Mpls
Time: 5.30pm – 8pm.
Childcare: Free.
Cost: Nada (donations accepted)
Cool Quotient: High.

RSVP online at http://firstuniv.org/EarthDay2012

 

* Variants of Beet Slaw and Quinoa Salad are on my Recipe Page.

Crocus but not Asparagus

Okay, Okay, spring is here. I have stopped resisting it. Unfortunately, that does not mean spring vegetables are here in Zone 4, despite how it feels like they should. Besides, as my clients know, I do not include ‘spring’ veggies in DDoW menus until they are more abundant (and cheaper) at local farmers’  markets. Perhaps May will be the new June? For the time being, we’re relegated to eating veggies from far away, and you’ll still see ‘winter’ veg in DDoW menus.
Catering clients, on the other hand, will see more “springy” food choices from me. Why? Because in smaller quantities these more expensive ingredients are feasible. Speaking of catering, I am getting spring & summer bookings for fundraisers and parties (graduations, showers, weddings, anniversaries et al). If you’re thinking of hosting a gathering and would like to explore the possibility of having it catered, do contact me!  I do partial and full catering. Just think of how nice it would be if you didn’t have to spend 2 days shopping, prepping, and dealing with the aftermath!
This photo shows a lovely dinner I catered last year. FYI, I am working on a new Catering page (finally) with sample menus and service descriptions. But in the meantime, just email me.
Meal of braised chicken with peppers & capers, brown rice, beet lentil salad

A flavor-filled dinner: tossed salad with carrot/jicama/radish/grapefruit, braised chicken in capers peppers & wine, brown & wild rice, roast beet & lentil salad in balsamic vinagrette; and lemon poppyseed pound cake with strawberries.



Alert: DDoW is taking spring break the first week of April.  No deliveries. 

Firecracker Slaw: the prettiest slaw you've EVER seen!

Other Events & News: 
  • In my “Aunty Oxidant” cabbage hat, I handed out lots of “Firecracker Slaw Shooters” (beets & carrots in smoky chipotle vinaigrette) this past Thu at the League of Women Voters’ Healthy Legacy Forum “Growing Our Local Food Economy”, and met lots of cool folks. As usual, mine was the only superfood on the plate but that’s partly because I bypassed the ‘finger-food’ suggestion and made a salad instead. Hence, the ‘slaw shooters’ in little sample cups. 

 

  • This week I’m teaching a class for residents of Next Step Housing, run by Ascension Place transitional housing for women based in North Mpls. We’ll make easy healthful foods that stretch the budget!
  • For Earth Day I’ll be heading a team of volunteer sous-chefs to make lots of fresh healthful chopped salads for an event titled “Harvesting Justice”, which will focus on the links between our food economy and immigration i.e. migrant workers. 
For more newsflashes about my catering, teaching & demo activities plus food/ nutrition/ sustainability issues & opinions, check out www.facebook.com/pages/One-Dish-at-A-Time/ or follow me on Twitter @onedishatatime. I don’t tweet often so rest assured. :^)