Recipe Archive – Spring 2011

by admin on April 7, 2011

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Spring Egg Salad

This egg salad recipe is a family favorite and is a combination of my Mom’s and my own concoctions. The ingredients in bold can be found at the Market. I usually double it, since it disappears quickly at our house!

Ingredients:
• 6 eggs
• 1-2 stalks of celery diced
• 3-4 green onions or 1 small onion, diced
• minced fresh herbs to taste
• (I use liberal amounts of thyme, parsley and chives)
• ¼ tsp. dry mustard
• garlic salt and pepper to taste
• ⅓ – ½ cup mayonnaise

Directions:
Cook and peel eggs. Smash or chop finely. Add the chopped herbs and seasonings and mayonnaise to your desired consistency. You can add with a bit of mild vinegar, sour cream, ranch dressing or plain yogurt if you like a thinner consistency.

~ Recipe by Josie Showalter

Spring Green Dip

What to do when your child, parent, partner, dinner guest isn’t thrilled about greens, glorious greens? See whether this dip can persuade: nutrient-packed greens enhanced with protein from dried beans; immune-boosting garlic, onion and herbs; oil and egg to increase fat-soluable vitamin absorption; live enzymes in yogurt and unrefined oil to aid digestion and assimilation of nutrients. All this and it tastes good too! You can find items marked in bold at market this week.

Ingredients:
• 1/2 – 1 cup plain yogurt
• 1/4 cup mayonnaise (OR one raw egg yolk, 3 Tbsp. unrefined olive or canola oil, 1 – 2 Tbsp. lemon juice or vinegar or whey)
• 1-3 Tbsp. lemon juice
• 1/2 – 1 tsp. sea salt
• black pepper or hot sauce to taste, optional
• 2-4 cloves garlic or 1-3 stalks green garlic, minced
• 2-4 green onions or half a bulb onion, chopped
• 1 1/2 cups cooked drained garbanzo beans or other white beans (about one 15 oz. can)
• 1 1/2 cups steamed kale, chard, spinach, or other cooking-type greens, chopped
• 1/4 – 1 cup parsley, sorrel or cilantro, finely chopped, optional

Directions:
Dips are flexible and can be made according to your preferences. You can make this dip more or less sour, spicy, salty, oniony, garlicky, herby, thin or thick, as you wish. Ingredients with variable amounts should be added small amount first, and more as desired for consistency or flavor.

You’ll need about 8-10 ounces of cleaned raw greens. Steam them whole just until limp but still bright green; drain and cool. Chop and pack to measure.

Starting with 1/2 cup yogurt, measure yogurt, mayo (or egg yolk/oil/acid), lemon juice, salt, pepper, garlic, and onions into a blender or food processor and puree until smooth. Add beans a half cup at a time and puree again, turning off and stirring as needed to get it smooth. Add steamed greens and herb(s) in batches, repeat the puree & stir process until smooth, adding more yogurt if thinner texture is desired. Taste and adjust seasonings as you like.

Serve with something crunchy like tortilla or pita chips, crackers or toasted bread, or any dippable fresh vegetable sticks or slices. Looks best served immediately when color is brightest green. Makes 3-4 cups dip.

NOTE: If you forego the mayonnaise for the egg yolk, oil and lemon/vinegar/whey, please use only eggs from pasture-raised chickens to lessen (or remove) the risk of contamination.

Adapted from Simply in Season by Kris Shank Zehr.

Got questions about food? Feel free to email me at shankzehr@yahoo.com.

Asparagus and Sugar-Snap Peas

(or snow peas)

Ingredients:
1-2 Tablespoon of canola oil or a combination blend with olive oil
1.5 – 2 pounds of fresh asparagus, cleaned and sliced into 2-inch pieces, cut on the diagonal
1 – 1.5 Tablespoon water or broth of choice
Up to 1 pound of sugar-snap peas (or snow peas) cleaned, ends trimmed and strings removed as needed.
3-4 spring onions or scallions (green tops included) cleaned and cut into 2-inch pieces
Scant Tablespoon of lite soy sauce
1-2 teaspoon honey or organic cane sugar (sweetness balances out the soy sauce and reduces the bitterness of the asparagus).

Directions:
Heat the canola oil (or blend) in a skillet or wok until it shimmers. When hot, add the asparagus and the liquid. Toss to mix with the oil, cover and steam about 5 minutes.
Add the peas and onions, soy sauce and honey. Toss to blend and coat. Cover and cook until tender, about 5-6 minutes.
Season with salt and pepper to taste.

Serves 8.

Adapted from Prevention Magazine, April 2011.

Asparagus Quinoa Salad

Ingredients:
• 1 cup uncooked quinoa
• 1 lb asparagus, ends trimmed, cut in 1-inch pieces
• 1 1/2 cups cooked, drained garbanzo or kidney beans (one 15 oz. can)
• 2-3 green onions, finely sliced
• 4 oz. feta cheese, crumbled or chunked
• 1/4 – 1/2 cup kalamata olives, pitted and sliced
• 1/2 – 3/4 cup Greek dressing (see recipe below)

Directions:
Cook quinoa according to package directions or find nutritional information with soaking and cooking instructions here. When quinoa is cooked (and has sat covered for 5-10 minutes after heat is off), dump entire amount onto a cake pan or cookie sheet and spread out to cool.

As quinoa cooks, heat another pot nearly full of water to boiling. Dump trimmed and sliced asparagus into water (or immerse using a steam/fry pot) for only 20-30 seconds to blanch. Drain or remove immediately and dip in cold water for a minute or so, then spread pieces on a towel to dry and cool.

While quinoa and asparagus cool, prepare dressing and slice onions and olives. (Any of these ingredients can be prepared one or more days ahead and kept cool until you want to mix and serve.) In a large wide bowl, gently mix quinoa with asparagus, beans, onions, feta and olives. Drizzle 1/2 cup Greek dressing over salad, toss and taste, adding more dressing as you wish. Bring to the table immediately or chill for a few hours before serving. Makes 7-8 cups salad.

NOTE: You can also use baby spinach, instead of or in addition to asparagus. Blanch briefly, just a few seconds until wilted, dip in cool water, drain quickly and spread on a towel to dry and cool. Other optional ingredients could include chunks of chicken, turkey or hard-boiled egg; radish slices or other vegetables such as tomato and cucumber as they come into season.

~Recipe by Kris Shank Zehr

Greek Dressing

Ingredients:
• 1/2 cup apple cider vinegar
• 1 tsp. sea salt
• 1/4 tsp. black pepper
• drizzle of honey (about 1 tsp.)
• 1 1/2 tsp. dry mustard (can also use prepared stone-ground mustard)
• 1 1/2 tsp. oregano, minced fresh or crushed dry
• 1-3 cloves garlic, minced (or the minced whites of green garlic; toss the minced greens into the salad)
• splash of lemon juice (about 1 tsp.)
• about 1 1/2 cup extra virgin olive oil or unrefined canola oil (or a blend of the two)

Directions:
Measure all ingredients except oil into a pint jar, stir and let sit for 15 minutes. Pour in olive oil nearly to top of jar. Cover with tight lid and shake well. OR measure all but oil into blender or food processor and whirl to combine. Let sit for 15 minutes then pour in oil slowly while blender runs on high.

~Recipe adapted from Extending the Table…A World Community Cookbook

Crispy Kale

Ingredients:
• 6-8 cups chopped fresh kale, hard stem part removed
• 2 Tbsp. olive oil
• 1 tsp. apple cider vinegar
• ½ tsp. sea salt

Directions:
Place a rack on the lowest shelf of your oven, and preheat to 350 degrees.
Toss kale in olive oil and vinegar to coat, and then spread out on baking sheet.
Bake for 10 minutes.
Remove from the oven and stir to ensure all of the kale becomes crispy.
Bake another 8-12 minutes until crispy.
Remove from oven and sprinkle with salt.

~ Recipe submitted by Christina Test

Massaged Kale and Cranberry Salad

Ingredients:
• 1 bunch kale
• 1 teaspoon salt
• ¼ cup diced red onion
• 1/3 dried cranberries
• ¾ cup diced apple
• 1/3 cup sunflower seeds, toasted
• ¼ olive or canola oil
• 2 tablespoons unfiltered apple cider vinegar
• 1/3 cup local cheese of your choice, recommended feta or gorgonzola.

Directions:
Wash and de-stem kale. Spin or pat dry and chop into thin ribbons. Place kale in large mixing bowl. Add salt and massage into the kale for 2 minutes.

Stir in onions, cranberries, apple, and sunflower seeds. Dress with oil and vinegar. Taste for salt and vinegar, adding more if needed. When desired flavor is reached, add the cheese. The salad will keep for several days and taste even better over time. Enjoy!

~submitted by Christina Test, modified from Feeding the Whole Family by Cynthia Lair

Narragansett Strawberry Cornmeal Bread

Ingredients:
1/2 cup butter
3/4 cup maple sugar {substitute 1-1/4 cup organic cane sugar with scant 3/4 teaspoon maple flavoring}
1 egg
1/2 cup finely ground walnuts
2 cups all-purpose flour
3/4 cup cornmeal
1 teaspoon baking powder
3/4 teaspoon salt
Milk, about 1/2 cup, only enough to make a stiff batter
1 cup or about 1 pint wild strawberries, rinsed and stemmed, or cultivated strawberries rinsed, stemmed, and quartered

Directions:
1. Preheat oven to 350°F.
2. Sift together the flour, cornmeal, baking powder and salt. Set aside.
3. In a mixing bowl, cream butter and maple sugar (or substitute ingredients). Add the egg and beat until smooth, add ground walnuts and blend well.
4. Add sifted flour/cornmeal mixture mix to blend.
5. Add milk enough to make a stiff batter, about 1/2 cup; do not over mix the batter.
6. Gently fold in the prepared strawberries and turn batter into an oiled or sprayed 8-or 9-inch square baking pan.
7. Bake in the center of the oven for 25 to 35 minutes or until a knife inserted in the center of the bread comes out clean. Do not over bake.
8. Let cool before slicing.

Serves 9
~Adapted from the New Native American Cooking, by Dale Carson 1966

Strawberry-Spinach Salad with Toasted Sunflower Seeds

Another recipe, which is not a dessert, but uses strawberries, is a salad. What follows is a basic recipe, but feel free to add extra ingredients as they are available, like additional fruits or another style of salad dressing. This recipe features homemade raspberry vinaigrette; you may have another version. I particularly enjoy poppy seed dressing with fruit salads, or simply drizzling balsamic vinegar over the fruit.

Ingredients:
8 cups tender/young spinach leaves
1/3 cup hulled sunflower seeds OR pine nuts, toasted
1 pint of fresh strawberries
2 kiwi or other fresh fruit (orange or grapefruit sections or other)

Directions:
1. Thoroughly clean the spinach (or other young greens) and spin dry.
2. Wash, hull and dry the strawberries, half or quarter as you desire.
3. Peel kiwi and slice thinly, (prepare other fruit as appropriate).
4. Place the ingredients in a large bowl, toss lightly once or twice, then add the salad dressing, toss to distribute and serve. Serves 4.

Raspberry Vinaigrette:

Ingredients:
1/2 cup oil, blend canola oil with some olive oil
1/4 cup raspberry vinegar
1 tablespoon sherry wine vinegar
1 shallot, finely minced
salt and fresh ground pepper to taste.

Directions:
Wisk together the oils, then add the vinegars. Add the minced shallot and salt and pepper. Use as needed on the salad.

Carrot Bread

(with optional Buttermilk Glaze)

This is moist and delicious and keeps well. I make the loaves; after I take them out of the pan I slice them, keeping the loaf shape, and place them in a plastic bag and freeze. Then, when I want ONE piece, I take a knife and warm the blade under hot water, then “wedge” off a frozen slice and toast for a perfect piece of warm and nutritious carrot bread.

Ingredients:
3 cups of peeled, grated carrots (prep these first)
1 cup of drained, crushed pineapple
1 cup of walnuts or other nuts, chopped
1 cup of raisins (if the raisins are not plump, I will soak in 1 Tablespoon of sherry)

Sift together, and set aside:
3 cups unbleached flour (can use a blend of whole-wheat and white)
2 teaspoon baking powder
2 teaspoon baking soda
1 teaspoon salt
1 Tablespoon cinnamon
2 cups organic unrefined sugar
4 eggs
1-1 1/2 cups of ‘bland’ oil, like peanut oil
2 teaspoons vanilla

Directions:
Spray pans with a Pam-style coating and preheat the oven to 350°F.
Mix the sugar, eggs, vanilla and oil until fluffy.
Add the carrots and drained pineapple; mix to blend.
Gently blend in the dry ingredients; then fold in the raisins and the chopped nuts.
Pour into the prepared pan(s). Place in center of preheated oven. Test for doneness — when the bread pulls away from the edge of the pan, or a knife comes out clean. Let rest for 10 minutes before removing from pans.

If desired, glaze with buttermilk glaze while still warm:
1/2 cup buttermilk
1 cup organic unrefined sugar
1/2 teaspoon soda
1 Tablespoon light corn syrup
Place in pan, mix ingredients and boil for three minutes, remove from heat, cool for a few minutes, then brush over warm carrot bread.

Makes two 8½” X 4½” loaves, bake about 1 hour; or one 9” X 13” pan, bake about 45 minutes.

Adapted from:Woodlawn Plantation Cookbook, 1979
Penelope Ferguson RD
Nutrition of the Shenandoah
© June 2011

Traditional Carrot Salad

Ingredients:
1 lb of carrots, peeled and shredded
1/2 cup raisins
1/4 cup reduced fat or fat free mayonnaise
1/4 tsp. lemon zest, minced
1 Tbsp. fresh lemon juice
1/4 tsp. salt
fresh ground black pepper to taste

Directions:
Fold together the carrots, raisins, mayonnaise, lemon zest, lemon juice, salt and pepper.
Makes about 4 1-cup servings.

~from Dr. Gourmet (June 2011)
Dr. Gourmet is a Medical Doctor and certified Chef. You can find more information and recipes on his website. His recipes are good and follow a healthy approach to lifestyle.

Caramelized Onion, Gorgonzola and Pine Nut Pizza

Except for the canola oil, there are no current market ingredients in this recipe; it is very rich and a favorite recipe of mine. A dear friend, and fellow registered dietitian gave this to me, and I now share it with you. The gorgonzola cheese is similar in taste to blue cheese.

Ingredients:
1- 2 Tablespoons canola oil
2 large vertically sliced sweet onions (Vidalia, Hawaiian or from Peru)
1 large clove garlic, minced
Dash salt
Dash pepper
2 Tbsp white wine (for deglazing the pan, or white vinegar)
½ cup (2 oz) shredded mozzarella cheese
½ cup crumbled gorgonzola cheese
2 Tbsp. toasted, chopped pine nuts (pignoli) or walnuts
1 pound fresh pizza dough

Directions:
Heat the canola oil in large nonstick skillet over med-high heat. Add the onions to the skillet; cover and cook for 3 minutes. Uncover and cook 20 minutes or until golden brown, stirring frequently. Add garlic and cook till lightly golden. Season with salt and pepper, deglaze the pan with white wine (or small amount of vinegar).

Preheat oven to 450ºF or grill to high.

Spread pizza dough on an oiled board. Transfer to grill, sear until light brown grill marks appear and appears ‘dry’, only a few minutes. Turn over with tongs. Top evenly with onion mixture; sprinkle with the crumbled cheese and sprinkle the chopped nuts. Lower grill temp to med-low, and close grill lid. Grill for 2-3 minutes or until cheese melts.

Strawberry Pizza with Goat Cheese

Ingredients:
Dough for 1 large pizza or two smaller pizzas
1 quart fresh strawberries, cleaned, hulled and thinly sliced
1-2 Tablespoon orange liquor
2 Tablespoons unrefined organic sugar
8-ounce fresh plain goat Cheese (room temperature)
3 Tablespoons honey
8-10 mint leaves, torn into pieces.
Additional honey if desired

Directions: Combine the strawberries, orange liquor and the sugar. Toss to coat. Set aside. Using a fork, blend the goat cheese and honey.

After the pizza dough has been grilled and is flipped, spread the goat cheese over the partially baked dough. Using a slotted spoon, place the drained strawberries over the goat cheese. Lower the grill top and continue grilling for 5-8 minutes, depending on your grill temperature.

When done, remove to a board and scatter with the torn mint leaves and if desired, drizzle a small amount of honey on the hot pizza. Cut and serve.

~Adapted from the Food Network, Emeril Lagasse
Penelope Ferguson RD

Basil Pesto

This recipe was used at the Thursday’s Farmer’s Market food demonstration.  Pesto can be smeared on pizza as a full layer or it can be added as a dollop here-and-there on the pizza. On top of a layer of pesto sauce, add cut cherry tomatoes, onion rings or lightly sautéed mushroom slices. Pesto can also be used as a spaghetti sauce, as a spread on crostini or pita rounds and it can be eaten out of the jar with a spoon. It is rich and satisfying.  This is wonderful in the summer, full of nutrition and summer goodness. The leftover pesto will keep in a glass jar with a little extra oil poured over it as a seal. Pesto freezes very well; I usually freeze it in small amounts and defrost what I need.

Ingredients:
2 cups fresh basil leaves, tightly packed
2 cloves of garlic (can be increased or decreased according as desired)
1/2 cup pine nuts
1/2 cup freshly grated Parmesan cheese
a pinch of salt (optional, as the Parmesan provides some salt flavoring)
1/2 cup canola oil (we used all canola, but a blend of canola and olive oil works)

Directions:
Place all the ingredients, except the oil, in a food processor bowl or a blender and process, scraping the bowl down several times, until an even mixture. With the blade running, slowly add the canola oil until a moderately thick paste. Taste and adjust seasonings as desired.

~Penelope Ferguson RD

Spinach Pesto

Vegetarian Style (*can be Vegan*)

This recipe was used for demonstration # 2 on Thursday evening. We used all canola oil from the Farmers Market. The Spinach Pesto was spread as a layer on the pizza; leftovers can be refrigerated or frozen. This pesto is packed with Vitamin A, phytonutrients, a good addition of monounsaturated oils and plant based Omega-3s, and Fiber.<

Ingredients:
10 ounces baby spinach (rinsed and dried)
2-3 Tablespoon walnuts, toasted (or pine nuts)
1/4 cup Parmesan cheese or blend of Parmesan/Romano cheese blend (** vegans can substitute same amount of nutritional yeast instead of the cheese**)
1/4 to 1/2 + cup olive oil or blend of canola oil & olive oil
1-2 clove garlic (or granulated garlic). Adjust the amount of garlic to your taste.
A few grinds of fresh pepper (do not add salt)
(additional OIL or water during blending if needed)

Directions:
Place the garlic at the bottom of a blender or food processor, then add the nuts, spinach, cheese (*or nutritional yeast for vegans*). Pulse several times, then add the oil through the top, continue blending, stop and scrape the sides as needed. Add more oil or water until desired consistency. Taste and adjust seasoning as needed.

Serving Suggestions:
1. Tossed with freshly cooked pasta.
2. Spread on pizza with tomatoes or mushrooms or other veggies as desired
3. Use on bruschetta or toast rounds.
4. Use as a layer on bun with portabella mushroom sandwich.
5. I have used this as salad dressing…it is that good.