How do we do it? The food guide pyramid suggests we consume more dark green veggies and more orange and red veggies. Whole grains are recommended over processed ones. Simple grilling and baking is suggested above other methods.

Try preparing simple meals using fresh ingredients and whole foods.

What are whole foods? Whole and unadulterated foods are those you find at the farmer’s market or around the perimeter of the grocery store. Have you ever noticed the foods that do not have long ingredient lists that you can’t pronounce, are those in the produce section, dairy section and butcher? You can improve your diet immensely by avoiding the middle aisles.

Why eat whole foods? Whole foods have intense flavor and satisfying taste. Vegetables, fruits and grains that are minimally processed boost our energy and maintain our blood sugar levels. Whole and unadulterated foods contain natural fiber that fills our tummies and satisfies our hunger for longer periods of time, discouraging snacking between meals. Foods prepared without a lot of processing and additives don’t encourage weight gain, rather encourage the body to burn calories evenly and consistently according to energy used. Minimally processed foods have their naturally occurring amino acids and enzymes intact, and vitalize our bodies natural processes of cell building and maintenance, keeping us healthy and immune.

A diet that includes simply prepared meals of fresh ingredients from your local farm market or supermarket perimeter can only be good for you and your family. Follow these simple guidelines and eat your way to a healthy lifestyle:

• I encourage recipes that contain five or fewer ingredients.
• I highly recommend leftovers. Cook a simple, healthy meal and plan to take leftovers the next day for lunch, or offer it to the kids after school.
• Prepare single ingredient dishes and save in the refrigerator to be added to snacks, salads and simple dishes later in the week, utilizing what is fresh, healthy and local.

Try this technique with goodies from the farmers market –

Pinwheels – Using healthy, whole grain tortilla shells or flat breads, spread fresh ingredients on the shell, roll up and slice about 1 inch thick. Can be dipped in lowfat sauce, such as lemon aioli, for added flavor!

Suggested ingredients include – one ounce of healthy cheese of your choice (goat cheese, lowfat cream cheese or thinly sliced cheddar), something green (arugula, spinach, basil, leaf lettuce, or sautéed kale or mustard), something red (sundried tomatoe slices, sliced fresh or pickled peppers, pickled beets or radish slices), something kinda spicy (thinly sliced red or white onion or some good, spicy mustard). Add a small amount of meat, if you like (skinless chicken breast meat or turkey) .

Roll up tightly, slice and dip for a healthy, light “whole food” meal.

-Maria

Learn more about our organic farm and farm to table at http://ourlocalfoods.com

Zucchini is the celebrated staple of the CSA box this week.  It is here to stay for awhile, and so why not celebrate?  What will we do to keep ourselves from growing tired of the ordinary and keep the love affair with zucchini alive for at least a few weeks?

Our recipe suggestions this week include three ways to enjoy this hearty and unrelenting power veggie of the season, ZUCCHINI!

Tagliatelle with Baby Vegetables and Lemon-Parmesan Sauce

From Bon Apetit May 2009, I was excited to uncover Tagliatelle with Baby Vegetables and Lemon-Parmesan Sauce. The pasta could take almost any form, but the freshest fettuccini will work best.

• 8 oz. Fresh, or high quality dried fettucine (or other ribbon pasta).
• 2 Tbsp. Extra Virgin Olive Oil
• 1 Med. White Spring Onion, thinly sliced.
• 8 oz. Baby Zucchini, halved lengthwise.
• 8 oz. small green beans, cut in 1 “ lengths.
• 2 tsp. grated lemon peel
• 1 ¼ c. grated parmesan or pecorino romano cheese.
• 1/3 c. heavy whipping cream
• 2 ½ tbsp. fresh lemon juice

Cook pasta according to package directions, and then reserve two cups cooking liquid, returning the drained pasta to the pot. Heat olive oil in a medium sauté pan, and sauté zucchini, onion, and fresh green beans until tender ~ about 5-7 minutes.  Add lemon peel, kosher salt and fresh cracked pepper and toss. Add one cup reserved pasta liquid, whipping cream and lemon juice to pan, scraping browned bits. Reduce slightly and pour over reserved pasta, adding more of the reserve liquid as needed to moisten. Serve immediately with good grated parmigiano reggiano cheese grated on top.  A salad of spring lettuce or arugula and warm crusty French bread will soak up the flavors and satisfy the spring appetite.

Zucchini alla Scapece

Chef Scott Stephanelli, chef instructor of the Culinary Institute of Charleston, visited the farm as a significant volunteer over the past couple of weeks while on semester break from the classroom/kitchen.  It was interesting for all of us to exchange ideas about the phenomenon of local food and ever emerging trends in foodways.  The instructional kitchen is a great place to learn what is fundamental and what is trendy, and so is the garden, according to Chef Scott.

Chef submitted the following recipe as we anxiously coaxed our first baby zucchini with squash blossoms attached for our favorite restaurant chefs/customers.

Traditionally this dish is served as part of an antipasti plate. It is also a great accompaniment to grilled fish or sliced fresh mozzarella.

Ingredients:

• 3 zucchini or summer squash, slice into 1/4 inch slices or rounds
• 2 T. extra virgin olive oil
• 2 t.. aged balsamic vinegar
• sea salt and ground black pepper to taste
• 8 mint leaves

Heat a large heavy bottom skillet (Cast iron works great if you have one available) over medium high heat. Add just enough olive oil to lightly coat the bottom of the pan. When the oil begins to smoke add half of the zucchini slices, season with salt and pepper and cook for 3-4 minutes or until the squash begin to turn a nice golden brown. Turn squash over and cook for another 2 minutes to allow the zucchini to get tender. Remove from the pan and transfer to a plate or a shallow baking dish.

Repeat the process with the remaining zucchini. Add a touch more oil if needed, but be carefull not to add too much as the zucchini will not brown with extra oil.

Slice the mint leaves into threads and mix with the remaining olive oil and the balsamic vinegar. Drizzle this mixture over the warm zucchini slices and gently toss to ensure that all of the zucchini is marinated. Lay onto a clean serving plate and arrange as desired. Drizzle the extra vinegar mixture over top and sprinkle some sea salt on top. Allow to sit at room temperature at least one hour before serving to allow flavors to meld.

Thai Zucchini Curry

With the addition of local fresh shrimp, free range chicken, or tofu, this one-dish curry will give a healthy loft to the weeknight evening meal:

• 2 Tbsp. Extra Virgin Olive Oil
• 1 # skinless boneless chicken breast, shrimp or tofu
• Salt and Freshly Ground Pepper
• 1 spring onion bulb, thinly sliced.
• 2 Zucchini, cut into rough chunks.
• ½ cup sundried tomatoes, thinly sliced.
• 1 tbsp. red curry paste (available from most groceries)l
• ½ c. unsweetened coconut milk.
• 2 Tbsp Water
• Zest of one lime,
• 1 TBSP. Fresh Lime Juice
• ½ cup chopped fresh cilantro

Sear and sauté the chicken, shrimp or tofu in a large skillet on high temp with the olive oil, seasoning with salt and pepper after it is hot.  Transfer to a dish to hold until later.

Add the spring onion and zucchini to hot pan, and sear briefly, about 2 minutes.  Add curry paste and toss to coat and toast, then add the sundried tomatoes, zest of lime, lime juice, coconut milk and water, allowing to cook for 2  minutes on high heat.

Add chicken, shrimp or tofu, and cook an additional 1-2 minutes, then toss in the cilantro and spoon over rice.

As the season progresses, look for our favorite ways to make “goodies from the kitchen” using zucchini and other vegetables harvested in abundance.

Until then, HAPPY AND HEALTHY EATING TO ALL!!

Maria

Visit us at OurLocalFoods.com

• Purchase seasonal foods in enough quantity to last for several meals.
• Wash and cook what you purchase right away.
• Use the freshly cooked ingredient in several meals by creatively adding it to different dishes.
• Divide and store in the refrigerator to be used throughout the week.

Let’s take an example from OurLocalFoods at Thornhill Farm.  We’ll plan a few meals around a yummy seasonal item from the CSA box!!

Our spring garden is in full bounty of seasonal greens.  We have an abundance of Curly Mustard, Russian Red Kale and Turnip Greens.  Yummm!

Let’s cook two pounds of curly mustard.  Wash the beautiful lacy chartruese leaves and leave in the collander to drain.   Finely dice some garlic or shallots.  Heat a tablespoon of fresh green olive oil in a large wok or saute pan.   Have a half cut fresh lemon for the finish.

Coursely chop the mustard leaves.  Add shallots and curly mustard leaves together to the wok at medium heat.  Simply stir the greens as they wilt and gently saute to tenderness in about 10 minutes.  Finally, drizzle with about a tablespoon of fresh lemon juice, then salt & pepper.

Bowtie Pasta with Curly Mustard – Add the cooked chopped mustard greens to some al dente bowtie pasta!  Drizzle with olive oil, lemon juice, salt and pepper and toasted pine nuts.   Finally, top with a dusting of good quality parmesan cheese.

Serve bowtie pasta with curly mustard alongside grilled pork tenderloin and garnish with a bouquet of beautiful red radishes, fresh from the farm!

Later in the week, think about a lovely Rice Pilaf, with curly mustard, garbanzo beans and sundried tomatoes.  Served with some flat bread and hummus, or a 6 oz portion of grilled free range chicken breast, you’ll be satisfied with a light mediterranean meal.

Finish the weeks seasonal serving of bright green sauteed curly mustard by making a Pizza a la Springtime! For a healthy and fast weeknight meal, top a thin pizza crust with dollops of sauteed curly mustard, some local goat cheese and diced sundried tomatoes.  Drizzle with olive oil before baking, then dust with salt and pepper as it comes out of the oven.  A spring arugula and radish salad will complete a healthy week of eating locally!

Enjoy-

Maria