Napa Cabbage and Carrot Salad with Tuk Trey Dressing

Until a few years ago, I only knew basil as a flavor of the Mediterranean. Now, however, it is a beloved addition to the many Asian-inspired dishes I frequently cook up with my CSA produce. Last summer I discovered my taste for sauteed eggplant and basil; this summer I've fallen in love with this Cambodian-style salad featuring several local crops and tossed in a light but robust-flavored tuk trey dressing.

Napa Cabbage and Carrot Salad
with Tuk Trey Dressing
Makes about 4 small or 2 large salads

Ingredients:

• 1/2 head of Napa or Chinese cabbage, shredded
• 2-4 carrots, grated or sliced thin
• handful of fresh mint and basil, chiffonade sliced
• 1 cup peanuts, finely chopped
• Tuk Trey dressing (see below)

Directions:

Prepare ingredients as described. In a large bowl, toss cabbage with carrots. Serve on plates, garnishing with herbs and nuts; drizzle with dressing and serve immediately.


Tuk Trey Dressing
Fills about 1 half-pint jar

Ingredients:

• 1/4 cup water
• 1/3 cup fish sauce
• 3 tbsp sugar
• 5 tsp fresh lime juice
• 1 clove garlic, crushed
• 1 small onion or shallot, minced
• salt to taste, if needed

Directions:

In a large bowl, whisk ingredients together; taste and add salt, if needed. Use immediately; refrigerate remaining dressing in a non-reactive container.


Rebekah

Images by Rebekah Carter (2012). Dressing recipe adapted from the Elephant Walk Cookbook via About.com; salad recipe inspired by the Elephant Walk in Waltham, MA.

CSA Salad with Carrot-Ginger Dressing

CSA distributions have begun, and we all know what that means in New England: greens! And loads of cruciferous roots, stems, and leaves, too. While many of these items are delicious sauteed, stir-fried, and roasted, I prefer to eat them in their raw state when temperatures linger in the upper 80's/low 90's, much like they have this week. Here's a suggestion for a CSA-inspired salad with a refreshing and robust carrot-ginger dressing.

CSA Salad
Makes 2 servings
Ingredients:

• 6 cups salad greens, such as chopped head lettuce, spinach, or arugula
• 2 cups Asian greens, such as chopped mustard greens, kale, bok choy, or cabbage
• 1 kohlrabi, julienne-sliced
• 4 radishes or 2 turnips, thinly-sliced
• 1 cup sugar snap or snow peas, tops and strings removed
• Garnish of scallions, thinly-sliced

Directions:
Wash, chop, and (salad) spin greens. Wash and prep other vegetables as indicated. Combine and gently toss greens and kohlrabi with carrot-ginger dressing or preferred dressing; garnish with radish/turnip slices, peas, and scallions.

Carrot-Ginger Dressing
Makes about 1 1/2 cups or more

Ingredients:

• 4 medium carrots, roughly chopped
• 1-inch piece of fresh ginger, peeled and roughly chopped
• 1-2 tbsp garlic scape, finely chopped
• 3 tbsp rice vinegar
• 1 tbsp sesame oil
• 1 tsp soy sauce
• 1/4 cup oil (I used walnut oil)

Directions:

Place all ingredients except oil in a blender or food processor; process until finely chopped. Slowly add the oil and continue processing until smooth; add water to thin, if desired. The dressing can be refrigerated in an airtight container for up to one week.

Rebekah

Images by Rebekah Carter (2012). Dressing recipe slightly adapted from The Kitchn.

Arugula, Orange, & Fennel Salad with a Citrus Vinaigrette

Spicy arugula paired with thinly-sliced fennel and juicy orange segments makes for a light and delicately-flavored salad perfect for our transition into late spring. For a more robust dressing, I suggest replacing 1 tablespoon of citrus juice with equal parts apple cider vinegar.


Arugula, Orange, and Fennel Salad 
with a Citrus Vinaigrette
Makes about 2 servings

Ingredients:
1 bunch arugula, washed and trimmed (about 6 cups)
1/2 small bulb of fennel, thinly-sliced (about 1/2 cup)
2 oranges, for juice (2 tbsp), zest (1/2 tsp, grated), and orange segments
1 tbsp honey
1/2 lemon, juiced (about 1 tbsp)
2 tbsp extra-virgin olive oil
1 tsp fresh mint, finely-chopped (optional)
salt to taste
shaved Parmesan cheese (optional)

Directions:

To make the dressing, whisk together the orange juice and zest, honey, lemon juice, oil, mint (if using), and salt until well incorporated.

Place arugula in a large bowl, followed by the orange segments and fennel pieces. Drizzle with dressing and toss. Sprinkle with cheese, if using. Serve immediately.


Rebekah

Image by Rebekah Carter (2012).

Dressed Beets with Spring Onion

It's hard to believe that we are now just weeks away from rhubarb, strawberries, and the start of CSA distributions and farmers markets in New England. In preparation for this season, I'm exploring cookbooks, websites (the farm already has some great ideas, too), and just generally keeping my eyes peeled for healthy new recipes and ideas to share with you in the months ahead. Considering beets and spring onions are some of the earlier crops to be harvested, I thought it would be nice to share with you this simple preparation for roasted beets. Delicious on a salad or sauteed greens (how about those from the beets themselves?), sweet and tender beets tossed in a tangy vinaigrette are great served cold or hot. With all the beets that I frequently pick out for my weekly share, I predict I'll be making these, along with many a slaw and salad, for those hot and humid lunches on the farm.

Dressed Beets with Spring Onion
Makes about 6 servings

Ingredients:

• 3 medium beets (about 2 lbs, roots only)
• olive oil to drizzle
• 1 tbsp apple cider vinegar
• 1 tbsp balsamic vinegar
• 1/4 tsp Dijon mustard
• 1/4 tsp maple syrup (optional)
• 1/4 cup oil (I used walnut oil)
• 1-2 small spring onions, thinly-sliced
• salt and pepper to taste

Directions:

Preheat the oven to 400 degrees F. Wash the beets, drizzle lightly with olive oil, and wrap in aluminum foil. Place the wrapped beets in a baking dish and roast until tender throughout, about 45-60 minutes. Remove them from the oven and allow to cool for five minutes or until you can handle them.

While waiting for the beets to cool, slice the onion or scallion, separating the white from green pieces, and set aside. In a small bowl, whisk together the vinegars, mustard, sugar (optional), oil, and salt until well combined.

Using clean hands, rub off the beets' skin (tough spots can be removed with a peeler). Slice the beets in half and then again into 1/4"-thick half-rounds or smaller; transfer to a deep bowl. Add the white parts of the onion and dressing, tossing or mixing with a rubber spatula to coat evenly. The dish can be served immediately but tastes even better when allowed to marinate for another 12-24 hours in the fridge. When ready to serve, sprinkle with the green parts of the onion. Consume within 5-7 days.

Dressed beets atop a bed of spring mix with red quinoa and goat cheese (a sprinkle of feta, sunflowers seeds, and balsamic vinegar were added after this picture was taken to make for an awesome lunch.)


Rebekah

Images by Rebekah Carter (2011-2012).

French Lentil Salad

I am a girl on the go. Between grad school, part-time jobs, and the return of gardening season, only so much of my day can be dedicated to the many, ever-changing culinary adventures I dream up. So when it comes to actually getting in the kitchen and cooking, I often try to develop healthful recipes yielding meals that can be eaten now, later, or several days or weeks from their initial preparation.

This fabulous vegetarian lentil salad, featuring raisins, walnuts, feta, and fresh mint, certainly fits the bill and is loaded with flavor and nutrients. Pair it with some sauteed greens and whole wheat pita bread, brown rice, or roasted winter squash and you've got yourself one tasty meal.

French Lentil Salad
Makes about 4 servings

Ingredients:

• 1 cup uncooked French lentils (can substitute black lentils, pictured above)
• 2 cups water
• 1/3 cup raisins, chopped
• 1/2 cup walnuts, toasted and chopped
• 6 scallions or 1 small spring onions, finely chopped
• 2 tbsp olive oil
• juice of 1 lemon (about 1/4 cup)
• 1/2 cup feta cheese, crumbled
• 1/4 cup mint, finely chopped
• salt and pepper to taste

Directions:

To toast the walnuts: Preheat the oven to 450 degrees F; toast walnuts until fragrant, about 10 minutes (they should not brown much or at all).

In a small pot, combine the lentils and water and bring to a boil; reduce the heat and simmer the lentils until tender (not mushy!), or for about 20-25 minutes. Add the raisins and let simmer another minute or two. If there is excess water remaining in the pot, drain the lentils in a fine mesh sieve.

In a bowl, combine the lentil-raisin mixture with the walnuts, scallion or onion, olive oil, and lemon juice and gently toss; add the feta and mint just prior to serving, toss, and season with salt and pepper. Serve warm, at room temperature, or chilled.


Rebekah

Image by Rebekah Carter (2012). Recipe adapted from Didi Emmons' Entertaining for a Veggie Planet.

Notes from the Learning Garden: Farm Visits Galore!

July has been a busy month in the Learning Garden. We decided to try something new this year by leaving the whole month open for Farm Visits (our 2-hour program for groups of children preschool through 8th grade) and we have been thrilled with the response from a variety of schools, camps, and other youth groups!

Farm Visits at Waltham Fields Community Farm vary a bit depending on the learning objectives of the group and the number of children attending, but will always include the following three things:

GARDEN WORK

We want to make sure that all of the children coming for a Farm Visit have a chance to get their hands dirty!

This morning, with the help of a group of campers from Education Francaise Greater Boston, Learning Garden educators Aleta and Kristin hilled potatoes. Yesterday, eight and nine year olds from Cambridge Adventure Day Camp finished preparing and planting a melon patch! Check out the CADC blog for some fabulous pictures of their time at the farm!

Freshly-hilled potatoes (left)



LEARNING ACTIVITY

Our new melon patch (below)

Another portion of our program time is spent doing an activity that involves interactive discussion about a topic pertinent to the learning objectives of the group visiting the farm. For a group that is learning about soil, we often take a walk out to the compost pile and do an activity called Earth Apple to illustrate the percentage of Earth's surface made up of soil on which we can grow food; or Compost Cake to illustrate how food scraps, lawn clippings, and leaves are turned into fabulous soil for the garden! For a group interested in learning more about farming in general, we will often do our very favorite activity: From A Farm/Not From A Farm Relay! Participants are always amazed to discover that most of the objects and products they use every day come from farms!

Mystic Learning Center group discussing whether or not band-aids come from a farm

SNACK PREPARATION

A trip to the farm just wouldn't be complete without a snack made from fresh fruits and veggies! Our favorite healthy snacks to make with Farm Visit groups are Hummus and Plant Parts Salad. Here are the basic recipes, but feel free to embellish depending on your own taste buds!

Harvesting zucchini for dipping in hummus (below)

Hummus

Ingredients:

16-oz can of chickpeas
1/4 cup liquid from can of chickpeas
2 tbsp lemon juice
1 tbsp tahini
2 cloves garlic
1/2 tsp salt
2 tbsp olive oil
Other herbs/spices you like



Directions:

Drain chickpeas and set aside liquid from can. Combine all ingredients in blender or food processor and blend until smooth. Enjoy with cucumber and zucchini slices or your other favorite veggies!

Plant Parts Salad

Ingredients:

Leaves: lettuce, spinach, or other greens
Stem: fennel, scallions, or kohlrabi
Root: beet, carrot, or radish
Seed: peas or beans
Fruit: zucchini, cucumber, or tomato
Flower: broccoli or nasturtiums

Salad Dressing

2 tbsp fresh herbs (such as basil, cilantro, oregano, parley, etc.)
or 1/2 tsp dried herbs
1 tbsp vinegar (red wine, white wine, or balsamic)
4 tbsp olive oil
1/2 tsp salt
1/8 tsp black pepper

Chopping broccoli for plant parts salad (above)

Directions:

Mix well and serve on salad!

As I read over this post I can't help but think that I am not doing it justice, but there is really no way to describe how amazing it is when a child is gobbling up zucchini slices and hummus as if they were an ice cream sundae and exclaiming that he "could eat it all day long;" or after planting and weeding in the garden when another participant says, "I am going to be a farmer when I grow up!" Those are the moments when we really know that we are doing something right.

Happy gardening!

- Jericho, for Kristin, Rebekah, Aleta, and Paula

Cooking with Greens

It's official: the CSA and farmers market season in Massachusetts is finally here! With New England's summer bounty finally making its way out of fertile plots and into the hands (and reusable bags) of northeastern residents, one question remains: what do I do with all these greens? Well, quite simply, many things! Sauteed or stir-fried, baked or raw, there are endless possibilities when it comes to consuming your greens. Below are some ideas about how to include more of these super-nutritious leafy vegetables in your diet.

Breakfast:

Greens in the morning? Why not! I'm a big fan of sauteing hearty greens like kale or the more tender Swiss chard with fresh garlic or onions, some olive oil or butter, and a splash of a lemon juice or vinegar (white, cider, red wine, balsamic... they all work well depending on the flavor you are trying to achieve). Boost the flavor by adding some cumin seeds or powder and a sprinkle of red pepper flake for a touch of heat. Or fold in some Parmesan cheese as a final step in your sauteed creation. Serve it with some eggs and pan-fried potatoes (bake potato, sliced + garlic powder + paprika) and you have a complete meal. Ribbon-sliced spinach and chard make wonderful additions to any omelet or quiche; saute them first in order to draw out water, thereby preventing your egg dish from being soupy.

Lunch:

Raw greens, in a salad with freshly-picked radishes, salad turnips, and scallions, make for a light and local midday meal. Late spring and early summer are "the salad days," as they say, so enjoy those tender lettuces, spinach, and arugula with a light vinaigrette made from whisked olive oil, lemon juice, and finely-chopped garlic scapes (VERY limited season so get 'em now!) or scallions with salt and fresh-ground pepper to taste. If lemons aren't your favorite, use balsamic or red wine vinegar instead; keep in mind that a basic vinaigrette calls for 1 part vinegar to 3 parts oil (I add a little dab of Dijon mustard, too). Add roasted beets, apple or pear slices, nuts, seeds, and goat cheese to really bulk things up!

Dinner:

Stir frying your greens with fresh veggies is another quick and simple way to increase the nutrient content of your meals. Asian greens, such as bok choy, tatsoi, and mustard greens, mixed with thickly-sliced mushrooms, celery, peppers, julienne carrots and alliums, can be hit with some soy sauce, rice vinegar, and a light drizzle of sesame oil, making for a delicious supper (I finish with the sesame for flavor but initially use another cooking oil, such as olive or canola oil, for the actual stir-frying). Another favorite of mine: replace the sesame oil with red curry paste, basil (Thai if available), and red pepper flake for some southeast Asian flavor; a generous splash of coconut milk and a touch of lime juice take it to the next level.


Go Mediterranean style with your kale, Swiss chard, and spinach by sauteing these greens with garlic or onion, fresh herbs like marjoram, thyme, and basil, thinly-sliced fennel, and mushrooms with a splash of vinegar or lemon juice. Tomatoes, whether fresh, sundried, or canned, and shaved Parmesan make excellent additions as well. Finely-chopped greens folded into tomato sauce is another way to feed even the pickiest of eaters a healthy dose of these nutrient-rich vegetables.

Snack:

Kale chips can be a big hit even with picky eaters who tend to pass on greens. Heat your oven to 400 degrees F; wash, dry, and de-stem a bunch of kale (or Swiss chard) and cut or tear into large pieces. Drizzle about 1-2 tablespoons of olive oil in a large bowl and add the kale; toss so that the greens become lightly coated. Transfer greens to cookie sheets (single layer of kale or chard to ensure proper roasting) and sprinkle with coarse salt. Bake for 10 minutes or until the pieces are crisp. Feel free to try other seasonings like garlic or onion powder, cumin, smoked paprika, vinegar, or sesame oil.

Why are greens so good for me?

Your diet should include all colors of the rainbow; eating a wide variety of fruits and vegetables, both raw and cooked, every day is key to achieving optimal health. Leafy greens are extra special, though, as they are packed with many essential vitamins (A, C, K, folate) and minerals (calcium, potassium, iron), fiber (soluble and insoluble for cholesterol reduction and regularity), and antioxidants that help repair and prevent damage caused by free radicals that promote aging and chronic disease.

Rebekah

Images by Rebekah Carter (2011).

For additional advice on cooking greens or other vegetables, leave a comment on this post, contact Rebekah, or check out suggestions by Waltham Fields.

Eat-Your-Weeds Salad

With the new growth comes the old in the typical kitchen garden. Unless you're meticulous, chances are you have some overwintered crops thriving in various spots of your garden plot. Put those weeds and any early-harvest crops to use in a freshly-cut salad. From the gardens I maintain both on and off the farm, I gathered the following to make a tasty salad, almost entirely from overwintered crops:

• mustard flowers
• violets
• chives
  
• kale
• red and green-leaf lettuces
• radish tops (just harvested from a school garden... the kids ate all of the radishes!)
  

Creamy Sesame Dressing
(makes approximately a 1/4 cup)

Ingredients:

• 3 tsp tahini (can substitute peanut butter if you don't have tahini)
• 2 tbsp vinegar (apple cider or rice wine)
• 1 tsp sugar (agave nectar or honey work well)
• 2 tbsp sesame oil
• dash white pepper
  
• salt or soy sauce to taste
  

Directions:

In a bowl, whisk together all ingredients except the oil. Slowly drizzle the oil into the mixture as you simultaneously whisk to thoroughly combine. Serve immediately. Double or quadruple the measurements for 1/2 or 1 cup of dressing, respectively.

My Two Cents:

These measurements make for a slightly-sweet and tangy dressing. If you like less tang and more sweet, use less vinegar and add more sugar and sesame oil. For even more flavor, consider adding a touch of minced or grated garlic, ginger, or orange peel. For a little extra crunch and nutrition, toss in some toasted sesame seeds; to make them, constantly stir raw seeds in a small skillet over low heat until they begin to turn golden brown.

Rebekah


Images and dressing recipe by Rebekah Carter (2011).

Autumn Harvest Salad

As the farmers market season draws to a close in New England, there's still time to take advantage of the local produce available during the mid-autumn season, including greens, beets, and apples. For the fall-inspired salad below, try out a combination of local greens, such as arugula, green and red baby lettuces, spinach, pea tendrils, and beet greens. This salad is gluten-free and vegetarian.

The Ingredients:

• various greens
  
• beets, small to medium size, with greens
  
• apples or pears
  
• walnuts or pecans, chopped
  
• goat cheese
• dressing (recipe suggestion below)

How to Make it:

Preheat your oven to 400 degrees F. Cut off beet greens, leaving 1-2 inches of stem attached to the beets; put the greens aside for the salad. Under cold running water, scrub the beets to remove as much dirt as possible. Pat them dry and wrap each beet in aluminum foil, leaving the stems exposed. Spread the beets apart on a baking sheet or pan and roast until you can easily stick a fork through them; for small beets, this is about 30-40 minutes, while medium beets will need about 45-60 minutes. Avoid using large beets as they are typically more fibrous and lack flavor compared to smaller sizes.

While roasting the beets, wash your greens and allow to air dry in a colander. If your greens are looking a bit "tired," an easy way to perk them up is short soak in ice-cold water. Wash your apple(s), pat dry, and slice according to your preference (thin or thick slices). If you are working with whole nuts, coarsely chop them. Using clean fingers or a knife, break apart or chop the goat cheese into crumbles; using a knife is suggested as the goat cheese may stick to your warm fingers more than it will break apart!

When the beets are done, remove them from the oven and allow to cool for about 10 minutes. Remove the foil; with your fingers, rub the skins and stems so that they easily peel off the vegetables. Slice or chop the beets to your preferred thickness. Combine all salad ingredients in a large bowl, toss with dressing, and serve. For a more delicate appearance (as shown), individually place each ingredient on your greens and drizzle with dressing.

To make a simple Balsamic Vinaigrette:

Whisk 1 part balsamic vinegar to 3 parts olive oil (i.e. if you are making 1 cup of dressing, use 1/4 cup of vinegar to 3/4 cup of oil). Add a small dollop of dijon mustard and sweetener (agave nectar, honey, or maple syrup work well) and some salt according to your taste. Whisk again, then use immediately or store. For extra zest and flavor, add some minced garlic or onion to the dressing.

It tastes good, but is it healthy?

In terms of health, this salad is packed full of nutritional goodness: the greens provide fiber, vitamins A and K; the walnuts are rich in omega-3 fatty acids, vitamin E, protein, some B vitamins, and several minerals; apples provide both soluble and insoluble fiber and vitamin C; beets provide folate (a B vitamin) and fiber; the goat cheese contains protein and calcium; and the dressing is a good source of health-promoting monounsaturated fat as well as vitamins E and K.

You can see the soluble (the flesh) and insoluble (the skin) fibers of this apple. Soluble fiber dissolves in water while insoluble fiber does not. Both types of fiber are essential to a healthy diet. Insoluble fiber aids colonic digestion (click to see post) while soluble fiber improves blood glucose regulation and removes cholesterol from the body.

Media (text and images) created and published by Rebekah Carter (2010)