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greensgalore

Tis the season of abundant summer greens, as you may have noticed at the farmers market or in your own garden. We have plenty of fresh collard greens, kale, and rainbow chard here at the farm. While these bundles of greens are beautiful, they have some cooks scratching their heads about how to use them in the kitchen. We have been sharing some new and tasty ways to help these greens find their way to your plate – check out previous recipes for Grated Summer Salad, Mint Kale Smoothie, and Collard Sushi Wrap. This week we were back in the kitchen to find new uses for your greens galore.

Our latest kitchen endeavors with collard greens and kale yielded recipes for a delicious summer salad and a refreshing, dessert-inspired smoothie.

If you try out a recipe, don’t forget to take a picture and tag it on Instagram @thefarmatstjoes!

Rainbow Collard Salad  

Try making this recipe the day before serving to allow the collard greens to tenderize overnight.

For 6

Ingredientscollardingreds

  • 4 cups collard greens, ribs removed and sliced into thin ribbons
  • 2 cups apples, diced
  • 2 cups carrots, shredded
  • 1 cup golden raisins
  • ½ cup pecan pieces
  • ½ cup red onion, diced
  • ¼ cup extra virgin olive oil
  • 4 tablespoons apple cider vinegar, divided
  • 3 tablespoons Dijon mustard
  • 3 tablespoons honey
  • ¾ teaspoon salt

Preparation

In a large bowl, toss the diced apples with 2 tablespoons of the apple cider vinegar to prevent browning. Remove the ribs of the collard greens then roll each leaf to cut into thin ribbons, as shown, and add to the bowl, along with the carrots, golden raisins, pecans, and red onion.

chop

In a smaller bowl, whisk together the remaining 2 tablespoons apple cider vinegar, olive oil, Dijon mustard, honey, and salt. Stir this thoroughly into the salad ingredients. Refrigerate 1 hour to overnight before serving.

CollardSalad

 

Key Lime Pie Smoothie

This tart summer treat is full of healthy fat, vitamin K, and vitamin C! KeyLimeIngreds

For 1

Ingredients

  • 1 cup milk of your choice
  • 1/2 avocado
  • 2 limes, juiced
  • 2 handfuls of torn kale
  • 1-2 tablespoons honey
  • 1 1/2 cups ice

Preparation

In a blender, combine the milk, avocado, lime juice, kale, and honey and blend on high until smooth and no large pieces of kale remain. Than add the ice and blend again.

Tip: if this recipe is too tart for your taste, try adding half a banana or a teaspoon more honey!

KeyLimeSmoothie

 

What are some of your favorite recipes with summer greens?

Collard greens make a nutritious substitute for seaweed in this summer sushi roll-inspired snack!

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Serves 4

Ingredients

4 large collard leaves, rib removed and cut in half along the rib

1 cup hummus of your choice

2 cups instant brown rice, microwaved

1 avocado, cut into slices

1 large red bell pepper, cut into thin strips

1 large carrot, cut into thin strips

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Preparation

Lay out the collard halves so the darker green is facing down and spread with hummus.

Layer brown rice (1/4-1/3 cup), avocado, red pepper, and carrot on 1/3 of each leaf.

Roll tightly and eat as a wrap or cut into smaller pieces. Plate and enjoy!

(Original recipe by Alicia Michelson, MPH and 2016 dietetics intern)

Cool down with this simple and refreshing summer smoothie.

20150721_155728 20150721_155736

Serves 2

Ingredients 

1 cup shredded kale, rib removed

½ lime, juiced

1½ cups frozen mango

1 frozen banana

1½ cups milk of your choice

10 large mint leaves

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Preparation

Combine all ingredients in a blender and process until smooth, about 1 to 2 minutes. If you prefer a sweeter smoothie, add applesauce, while water can be used to thin the smoothie out.

(Original recipe by Alicia Michelson, MPH and 2016 dietetics intern)

 

Let’s face it, no story starts with “So I was eating this awesome salad when…” And when was the last time you heard someone say, “I’m so hungry, I could eat a salad!”

While touted as a healthful, nutrient-rich option, often times salads can fall short on flavor, substance, and even nutrition (think heavy salad dressings and hefty portion sizes). But when done right, salads are incredibly versatile and satisfying and can be easily modified to any situation and taste preference. Not to mention they are a great way to incorporate seasonal ingredients—the recipe below for our grated summer salad highlights The Farm’s produce in an easy, light dish for warmer days.

But first, here are some steps for building a satisfying salad every time:

  1. Lay the foundation: Kale, Swiss chard, arugula, beet greens, spinach, mixed greens… the list goes on. There are so many greens to choose from, so experiment with different varieties! If you’re feeling adventurous, try thinking outside of the (green) box: beets, potatoes, quinoa, and grains all make for a great base.
  1. Taste the rainbow: One of salad’s many amazing benefits comes from antioxidants, which are exclusive to plant foods. Different colors provide different nutrients, and eating a variety ensures you are getting a wide range of health benefits (not to mention there’s the added visual appeal). Rather than try to identify the thousands of compounds specific to each food, a good rule of thumb is to just include a variety—you may not be able to have the full rainbow spectrum of foods, but aim for at least a few different colors.
  1. Un-even the playing field: Having different textures to play with can help liven up a meal, impact flavor release, and improve the overall eating experience. Include fruits and veggies with different textures—or cut them in different ways—for added dimension. Add crunch with nuts or seeds, a creamy mouthfeel with crumbled or grated cheese, and chewiness with dried fruit.
  1. Pump it up: While veggies do contain some protein, adding a “protein food” can really complete the meal, elevating a salad from side dish to main course. Grilled chicken or beef add bulk, but you can also get your protein fix from other sources such as grilled tempeh or tofu, a hard-boiled egg, and beans (make sure to rinse first to cut down on sodium). Nuts, and seeds will also help beef up the meal (without the beef, of course).
  1. Throw in some herbs: Adding fresh herbs can really elevate the flavor, texture, and nutrient content of a dish, and salads are no exception. Parsley, mint, cilantro, and basil are great options, but be careful not to use too many at once or they may end up clashing together.
  1. Dress lightly: Heavy dressings can easily tip the scale for both calories and fat. Creamy dressings in particular are dangerous—to mimic the creaminess of ranch, try making your own with plain Greek yogurt, fresh herbs, salt and pepper, minced garlic, olive oil and parmesan (check out this recipe from Wellness Mama). You can also opt for a lighter option such as a vinaigrette, or simply toss with some olive oil and balsamic vinegar—both of which come in many flavors. Also keep in mind that the better the quality of the salad ingredients, the less dressing is required—sometimes it’s nice to just let them speak for themselves.

 

Grated Summer Salad

This salad is incredibly simple to make and can be easily modified—feel free to add, subtract, or switch out ingredients to fit your taste! Serve as an appetizer alongside your meal or add bulk with grilled chicken, tempeh, or a hard-boiled egg.

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Makes 6-8 cups

Time: 20 minutes

 

Salad

2 large beets, washed and grated

Beet greens, shredded

1 ½ cups kale, shredded

1 large carrot, grated

½ cup mint, thinly chopped

1 16-oz can garbanzo beans, rinsed and drained

1 cup toasted walnut halves, chopped

1 cup feta, crumbled

 

Dressing

½ cup olive oil

1 ½ oranges, juiced

½ jalapeño, seeded and minced

½ tsp ground cumin

½ tsp salt

½ tsp black pepper

 

Whisk together all dressing ingredients and toss with all salad ingredients. Plate and enjoy!

 

(Article by Alicia Michelson with edits by Nora White, 2016 dietetics interns and MPH graduates from the University of Michigan School of Public Health.)

Fourth of July Snacks

The weekend of July 4th is rapidly approaching, what dish will you be contributing to this year’s holiday get-together? Just because this celebration is tradition does not mean that you need to follow in the footsteps of Fourths past and gorge on hot dogs and burgers. Celebrate the long weekend, no cheat day included! Enjoy these fun, easy, and healthy snacks not just this weekend, but all summer long. Start new July 4th traditions by giving your family and friends treats that taste great and are great for your body too.

Fruit pops with coconut water

Fill Popsicle molds ¾ of the way full with your favorite fruits.

Fill the rest of the mold with your chosen brand of coconut water.

Place in the freezer for two hours or until partially frozen then insert the Popsicle sticks into the molds.

Continue freezing for three more hours or until your pops are fully frozen.

Yz

Zucchini chips

Ingredients:

4 cups of thinly sliced Zucchini

  • ¼ teaspoon of salt
  • ¼ teaspoon of pepper
  • ½ teaspoon of olive oil
  • 1 teaspoon of apple cider vinegar

Directions:

Whisk salt, pepper, olive oil, and vinegar in a bowl.

Add thinly sliced zucchini, the thinner the crispier!

Toss the crisps until they are fully covered in the dressing.

Place the slices on dehydrator trays and dehydrate at 135 degrees for 5-6 hours.

     Yz2

Burrata tomato bites 

Cut the tops off cherry tomatoes and scoop out the insides.

Fill with a small spoonful of burrata or mozzarella cheese.

Drizzle balsamic vinegar over top.

      

         Yz3

Frozen Yogurt Blueberries

Use a toothpick to dip blueberries in Greek yogurt.

Place on a baking sheet and freeze until ready.

Try using different types of Organic Greek yogurt (like Siggis, Fage, Stoneyfield, Chobani, etc) to create a combination of flavors.

Yz4

For dessert! Fruit pizza

  Yz5

Ingredients:

  • 1 package of sugar cookie dough
  • Philadelphia Cream Cheese
  • ¼ cup of granulated sugar
  • ½ teaspoon of vanilla extract
  • ¼ cup of apricot preserves
  • 1 tablespoon of water

  

Directions:

Pre-heat the oven to 375 degrees.

Bake the cookie dough as usual for 13-14 minutes on a prepared pizza pan.

In mixing bowl use an electric mixer to whip the cream cheese, sugar, and vanilla until light and smooth.

Spread the “frosting” over the crust when cool and arrange the fruit however you would like!

Optional: whisk the preserves and the water and brush it over the fruit then refrigerate until serving time

                                                    

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Kohlrabi, by consumer definition, is that spaceship-looking vegetable seen at the grocery store or farmer’s market that you contemplate buying just because it looks cool, but you actually have no idea what to do with it. Well, let us solve that problem for you so next time you don’t hesitate and can leave with the spaceship vegetable in your shopping bag.

Kohlrabi is a member of the cabbage plant family. Therefore, it is also related to other vegetables like broccoli, cauliflower, kale, collard greens, and Brussels sprouts. Some of the health benefits of kohlrabi include its fairly high content of fiber, Vitamin C, and Vitamin B6. Simply stated, the fiber is good for your overall digestion and heart health, while Vitamins C & B6 help boost your immune system and metabolism.

Now you’re probably wondering, “Ok, kohlrabi sounds good for me, but how do I know I will like how it tastes?” The answer to that question is that it really depends how you choose to eat it. Every part of the vegetable is edible – the leaves, stem, and bulb. However, whether you choose to eat it raw, sautéed, or baked and with or without seasonings might be an experiment for your taste buds. When eating it raw, a high school student who recently visited the farm quite reasonably described the taste as if a “radish and a cucumber had a baby”. It has a nice crisp taste and matchstick slices make for a great addition to a vegetable tray. If you cook it in the oven or sauté it on the stove, it can become a little sweeter or caramelized in the high heat, making it a nice side dish for steak, fish, or a main course meal.

 

So how do you prepare kohlrabi?

  1. First, you will probably want to cut off the stems and peel it. The outer layer can be rather tough. (The stems and leaves can easily be chopped and tossed into a salad.)
  2. Slice the kohlrabi in half, then into quarters (this makes it easier to peel off the skin).
  3. Peel off the tough skin of its outer layer.
  4. Cut the kohlrabi into pieces that suite your need or recipe. The slices are further described below and pictured from left to right.

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  • Thick Slices (far left)
    • Using a sharp knife carefully cut the slices into thick wedges.
    • These pieces can be good for baking, stir fry recipes, and even eating raw with a light ranch dressing or veggie dip.
  • Match Sticks (middle)
    • Cut the kohlrabi into thick slices. Then, stack the slices and cut them into matchsticks or French fry sized pieces that could be used in stir fries and coleslaws.
  • Thin Slices (far right)
    • The best tool to use for thin slices is a mandoline slicer, which can be seen in the picture below.
    • Position a kohlrabi quarter on a mandoline, and use a finger guard to hold it in place as you slice.
    • These slices are perfect for a salad and could even be added to a vegetable lasagna.

Screen Shot 2015-06-12 at 8.16.57 AM

 

Now what? Your vegetable looks like a disassembled spaceship, and you’re not sure how you want to eat it. Check out the links below for some tasty recipes!

 

Herbilicous

“An herb is the friend of physicians and the praise of cooks.”
— Charlemagne

photo 3 (1)

Tis the season for fresh foods – the weather has finally turned to sun and warmth and our bodies are now craving the crunch of fresh flavors. The Farm at St. Joe’s is producing bountiful leafy greens, radishes and carrots, beets, green onions, and kohlrabi. Fresh vegetables can be incorporated during a meal as a mixed green salad or on the go as a snack.

But the fresh food craze is not limited to vegetables – fresh herbs are available too! Herbs refer to the leafy green parts of plants, whereas spices originate from the seeds, berries, bark, roots, and fruits. Herbs are used for food, medicine, perfume, or flavoring – a great way to add taste without adding calories. Herbs can also replace salt – which is a wise way to protect your heart!

It’s no wonder with all the benefits of herbs that National Herb and Spices Day is celebrated annually on June 10. So how might you start using these wonderful gifts from Mother Nature?

Fresh herbs should be added toward the end of cooking or just as a dish is being served because prolonged heat can cause flavor losses. When following a recipe, use the following approximate equivalent amount for fresh herbs:

 1 tablespoon finely cut fresh herbs

 1 teaspoon crumbled dried herbs

 ¼ to ½ teaspoon ground dried herbs

Parsley Beds

At The Farm at St. Joe’s, the herb parsley is growing abundantly. There are two main categories of parsley used as herbs – flat leaf, or Italian, and curly leaf. The farm is growing flat-leaved parsley, as it is easier to cultivate tolerating more rain and sunshine and has a stronger flavor. However, curly leaf parsley is more decorative and thus used in garnishing.

Parsley is widely used in traditional dishes around the world. Parsley is the main ingredient in Italian salsa verde, which is a condiment containing parsley, capers, anchovies, garlic, and bread soaked in vinegar used on commonly on fish.   In Brazil, freshly chopped parsley and scallion are used in the seasoning called cheiro-verde (translated to “green aroma”), often a key seasoning for a range of traditional Brazilian dishes including meat, fish, beans, stews, and salads. Parsley is also the main ingredient in several Middle Eastern salads such as Lebanese tabbouleh. In the United States, parsley is found in potato salad, as a garnish on plates in restaurants, and used to flavor dishes with vegetables such corn, peas, potatoes, and tomatoes.

When using parsley in a recipe, pick the leaves off the stems, as the stems are tough. Check out these recipes for parsley inspiration, including parsley hummus and parsley salsa verde with grilled cod. With the leftover parsley, consider these storage tips from columnist Martha Rose Shulman at the New York Times: Take the rubber band or twist-tie off the bunch of parsley, wash and spin dry in a salad spinner, and lay the parsley on a doubled paper towel and roll up; make sure the paper towel is damp; and keep in a ziplock bag in the refrigerator.

Parsley is a flavorful addition to almost any dish – I added parsley to a jambalaya recipe prepared while camping in Sleeping Bear Dunes last weekend per Christine’s suggested to get outside! But parsley also has advantages for your health. Parsley is a great source of Vitamins A, C, and K, important for your eye health, blood clotting, and as powerful antioxidants. In addition, if using it as a flavor substitute to salt parsley can be cardio-protective!

Enjoy fresh herbs this season, either from your local farmers market, The Farm at St. Joe’s, or your own backyard. If interested in starting your own herb garden, check out resources here.

 

 

 

 

 

 

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