Snap Beans – More Vitamin C than Oranges? by Patrice Hall

 Snap Beans – More Vitamin C than Oranges?

By Patrice Hall 

I am on a search for foods which contain Vitamin C. I had a cold last week and the fall season is almost here.  Which means that I have to get my vitamins and mineral supplements stocked up in my kitchen, along with the usual herbs such as echinacea, reishi mushroom and astragalus.  However, I was also looking for foods to stock up on besides the usual oranges and lemons.  

So, I was looking through the Just Food Vegetable Tipsheets and found that snap beans are a good source of vitamin C, which is great because we usually get them in our boxes. 

We can preserve them by pickling. You can find the recipe here: https://nchfp.uga.edu/how/pickle/vegetable-pickles/dilled-beans/ .  

Here is the nutritional information: https://www.fatsecret.com/calories-nutrition/usda/green-snap-beans.

If you want to compare the vitamin C content of different foods, here is the information https://www.eatingwell.com/article/2052728/6-foods-with-more-vitamin-c-than-an-orange/.  So, oranges contain much more vitamin C than snap beans.  You will have to eat about a pound of snap beans, which will make a great dinner, and you will be getting other nutrients such as Vitamin A, K, folate and fiber.  You can find a great recipe here: https://www.southernliving.com/recipes/slow-cooker-green-bean-casserole ..

I think that my search for a veggie with a vitamin C punch will lead me to broccoli, kale, mustard greens or brussels sprouts.  It is great to experiment with different foods, especially since we have so much access to them in our weekly boxes. Enjoy!

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Interested in learning more about the Norwood CSA? Check out our Info Page: https://norwoodfoodcoop.blogspot.com/2021/10/how-to-join-norwood-csa.html

Fried Rice by Vaughan Myers-Jennings

Fried Rice

By Vaughan Myers-Jennings

 

Picture: vegetable fried rice inside a wok, sitting on a stove. Photo by author.

As the Summer CSA comes to an end, ideas start to run short on what to do with all these wonderful vegetables. One good way to use a lot of them at once is by making a New York staple: Fried Rice. That's right, why pay $7.00 to make one of your favorite comfort dishes, when you can make a more colorful (and healthier option) at home? When my wife and I made this dish recently, we used a mix of our CSA veggies and frozen veggies. Please keep in mind that the rice should either be cooked and cold, or a day old; it gives the rice perfect texture. Lastly, spice this dish up even more by making and adding your own sauce. Check out the recipe at https://www.recipetineats.com/egg-fried-rice/

 

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Interested in learning more about the Norwood CSA? Check out our Info Page: https://norwoodfoodcoop.blogspot.com/2021/10/how-to-join-norwood-csa.html

 

Using the Extra Plums from the Past 2 Weeks by Patrice Hall

Using the Extra Plums from the Past 2 Weeks

by Patrice Hall

 

Four sealed Ball jars containing plum jam on a white paper towel.  Photo by author.

We received a lot of plums over the past 2 deliveries, and I decided to do something with them.  So I looked in my Ball Blue Book and found a recipe for jam, however this time instead of using the hot water bath method to preserve it I left it in the refrigerator.  I still used the Ball jars though.  Here is the recipe:

Take enough plums in order to prepare 2 2/3 cups pitted and finely chopped (I used 6 small plums for this, I think I also cut off too much fruit when I peeled them). Combine chopped plums and 3 tablespoons of fruit pectin (I used Ball Classic pectin) in a large saucepan.  Bring to a rolling boil which can’t be stirred down, do this over high heat while stirring constantly. Add 3 1/3 cups of sugar (I used Sugar in the Raw), stir to dissolve. Then return to a full boil, boil hard for a minute while stirring constantly. Remove from heat and skim foam from the top of the mixture. Ladle into jars then let cool, I usually leave them overnight. 

I canned some of the remaining plums, you can find that information in the National Center for Home Food Preservation website https://nchfp.uga.edu/how/can/canning-fruits-and-fruit-products/plums-halved-or-whole/ , this is a great resource for preserving fruits and vegetables.

 

Three sealed jars containing canned plums on a white paper towel. Photo by author.

 

If you have a sweet tooth, you can make a stone fruit cobbler using the plums with the cherries and peaches we received in our past shares, here is a great recipe from Southern Living at this link.

Enjoy plums whichever way you choose!

 

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Interested in learning more about the Norwood CSA? Check out our Info Page: https://norwoodfoodcoop.blogspot.com/2021/10/how-to-join-norwood-csa.html

What’s sweet, tangy, and an amazing color? Pickled beets! by Wendy Myers-Jennings and Vaughan Myers-Jennings

What’s sweet, tangy, and an amazing color? Pickled beets!

by Wendy Myers-Jennings and Vaughan Myers-Jennings

In years past we’ve struggled to come up with different ways to use our beautiful CSA beets, besides our go-to method: roast. Last summer we had great success with beet brownies (see last year’s blog for more info!) but this year, we have tried another method twice with great success: pickled beets!

The great thing about pickled beets is that they are so easy to make and provide a delicious condiment for almost any dish. To keep the kitchen cool during the heat wave, we cooked the beets in our instant pot. The only other cooking required is to make the pickling juice. Once that’s done, you pour the pickling juice over the beets and pop it in the fridge! Just try not to spill any of that beet juice because you’ll have a beautiful magenta stain. 🙂

Recipe from: https://bellyfull.net/refrigerator-pickled-beets/

 

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Interested in learning more about the Norwood CSA? Check out our Info Page: https://norwoodfoodcoop.blogspot.com/2021/10/how-to-join-norwood-csa.html

A Dish Made Famous by a Cartoon Rat by Nadeen M. Thomas

A Dish Made Famous by a Cartoon Rat 

by Nadeen M. Thomas

 

Bowl with eggplant, purple and green peppers, garlic, onion, yellow and green zucchini, next to a plastic carton of yellow and red cherry tomatoes and a white container of fresh basil. Photo by author.

August is ratatouille season, as far as I'm concerned.  This week the CSA provided almost everything I needed; I did have to purchase an eggplant from my local greengrocer.

If you've seen the animated film, Ratatouille, you might think that the dish is a fancy and fussy treat for only the most rarefied palates.  It can be, but ratatouille is hearty peasant fare.  I don't use a recipe.  You can use whatever you have on hand.  It's a little fussy, but it's very forgiving.

Ingredients:

eggplant

zucchini or other summer squash

bell or other not-hot pepper

onion

tomatoes (any kind, even canned)

garlic

olive oil

salt and pepper

herbs (herbes de Provence are classic, but you can use oregano, basil, rosemary, thyme, paprika, cumin, red pepper flakes, whatever you have at hand)

Notice there are no amounts above.  Use what you have.  If you only have one zucchini, use one zucchini.  If you have two little eggplants, use them both.  Use as much olive oil as you'd like and as much garlic as you can tolerate.  Like I said, ratatouille is forgiving.

Tools:

Chef's knife, cutting board, colander, bowl, wooden spoon, frying pan, tongs, dutch oven or a stockpot with a lid (Food processor optional).

Preparation:

Chop all the vegetables into 1-inch chunks.  I blitz the onion, bell pepper, and garlic cloves in the food processor because I prefer them smaller.  Everything else I chop by hand.  You want the pieces of eggplant and zucchini to be roughly the same size. Chop your tomatoes: if they are cherry tomatoes, cut them in half.  If they are canned plum tomatoes, take them out of the liquid and chop each into 4 pieces. (Save the liquid for another dish).

Toss the eggplant pieces in a little salt and let them sit in a colander for a bit until liquid drains from them.  If you are using the thin Japanese eggplant, you can skip this step. (No need to dirty a dishtowel or use cheesecloth.  Just put them straight into the colander over a bowl).

Technique:

Heat some olive oil in a dutch oven and add the onion, bell pepper, and garlic.  Saute until the vegetables begin to soften, but not cook completely.  If you are using raw tomatoes, you can add them now or later, as they don't require a lot of time to cook.  Add your salt, pepper, spices, and dried herbs. Turn the fire down to very low.

Green oval dutch oven with chopped onion, garlic, and peppers on a stovetop with a wooden spoon and a frying pan with eggplant pieces.

 

In a frying pan, saute the eggplant and zucchini in olive oil in batches. You want the pieces to get some brown color on the edges, but not cook completely.  Add each batch of sauteed eggplant and zucchini to the dutch oven and give it a stir.

If you are using canned tomatoes, add them last, after all the other vegetables.

Give everything another stir.  Taste test for seasoning and adjust as necessary.  If you're using fresh herbs, add them now.

Put the lid on the pot and let it simmer for 20-25 minutes on the lowest setting.  

Ratatouille!

You can serve ratatouille the traditional way with crusty bread and scrambled eggs.  I like it on top of cheesy polenta or couscous, too.

Bon appetit!

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Interested in learning more about the Norwood CSA? Check out our Info Page: https://norwoodfoodcoop.blogspot.com/2021/10/how-to-join-norwood-csa.html

Marinated Cucumber, Tomato, and Onion Salad by Patrice Hall

Marinated Cucumber, Tomato, and Onion Salad 

by Patrice Hall

Bowl of cucumber, tomato and onion salad. Photo:

Hannah Zimmerman

There are some weeks where you need a salad that keeps for a while in the fridge, bonus points if the flavor improves the longer it stays.  This is that salad!  I was looking for a salad without lettuce which will keep in the fridge longer for these hot summer days.  SouthernLiving.com has a plethora of recipes for hot weather days, it has become a resource for me.  We are due to receive our tomatoes soon (Here’s hoping 😊) so this is a recipe to use them along with the cucumbers and onions.  Although this recipe calls for red onion, I will try it with the spring or yellow onion in the fridge if I don’t have the red.  Also, you can experiment with the herbs in the dressing if you wish to change the flavor, have fun!

 

Recipe by Stacey Ballis at SouthernLiving.com

Active Time: 15 mins

Marinate Time: 12 hrs

Total Time: 14 hrs 15 mins

Servings: 6

Ingredients

2/3 cup extra-virgin olive oil

2 1/2 Tbsp. sherry vinegar or red wine vinegar

1 Tbsp. dried herbes de Provence or Italian herb blend

1 tsp. kosher salt

1/2 tsp. freshly ground black pepper

Pinch red pepper flakes (optional)

3 large ripe beefsteak-style tomatoes, cored and cubed into 3/4-inch chunks

1 medium red onion, halved and sliced into thin half-moons

1 large English or seedless cucumber, peeled and quartered lengthwise, then diced in 1/2-inch chunks

Garnish: Minced fresh herbs to serve, such as parsley, basil, chives or chervil (optional)

 

Directions

Make dressing:

Mix oil, vinegar, dried herbs, salt, black pepper, and red pepper in a large bowl with a tight-fitting lid.

 

Add cucumbers, tomatoes, and onions:

Add the vegetables, and toss well to coat and combine.

 

Marinate:

Leave at room temperature for one hour. Toss again, and taste for salt and pepper. Adjust seasoning as needed. Cover with lid (or spoon into a zip-top bag), and store in the fridge for 12 to 24 hours, stirring occasionally.

 

Season and serve:

Let come to room temperature for 30 to 60 minutes before serving. Top with optional minced herbs.

For more tips, see the full recipe at SouthernLiving.com.

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Interested in learning more about the Norwood CSA? Check out our Info Page: https://norwoodfoodcoop.blogspot.com/2021/10/how-to-join-norwood-csa.html