Traditional Spinach Salad
While Liz likes to drink her spinach, I like to take mine as a salad for lunch. Spinach salads pack more of a nutritional punch than lettuce because not only is spinach high in iron, but it also is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, vitamin C, vitamin B2, calcium, potassium, and vitamin B6. As a member of the dirty dozen list, it is recommended that you buy organic spinach. Additionally, if you can get it locally, you are less likely to have to worry about national recalls.
Spinach Salad
This spinach salad is based off of the traditional spinach salad, with a few adjustments. Start with some organic spinach. Sprinkle on some shredded mozzarella. Add a little protein with it with a local, free-range hard-boiled egg. Next add some sliced crimini mushrooms. (I get mine locally from Homestead Growers, via Farm Fresh Delivery). Crimini Mushrooms are very flavorful and have more nutrients than the common white button mushroom.
For dressing, skip the typical Ranch Dressing that is usually served with this salad, and opt for a mix of olive oil and balsamic vinegar instead.
Cottage Pie Gone Local
This time of year, everyone’s in the mood for some good ’ol comfort food and this local twist on Shepherd’s Pie fits the bill. Cottage Pie, or “Shepherd’s Pie” is traditionally an English dish made up of ground meat, mashed potato and seasonings. But this Squash Topped Cottage Pie in the most recent issue of Eating Well caught my eye as I new I could incorporate some of my favorite local ingredients, one being squash of course.
I made this a mostly-local dish by making a few changes to the original recipe found here. First, I used a whole, local Butternut Squash from a local farm instead of frozen squash chunks, which did add some time to the dish but it really is pretty simple to bake, scoop, and puree the real deal. Also, I used local ground beef, local whole garlic instead of garlic powder and a little bit of local cheddar cheese finely shredded over the top (instead of the Parmesan). And finally, I used one big pot instead of individual ramekins (only because I don’t have 10 oz. ramekins), baking the dish for about 15 minutes first and then finishing it off under the broiler. Makes 4 generous, yummy, servings.
Eat Your Brussels Sprouts!
Believe it or not, this past fall was the first time I have ever had brussels sprouts! Just the mention of them usually evokes strong feelings one way or the other for most people, they either love them or, most likely, hate them.
I grew up having a balanced, home-cooked meal almost every night with everyone in the family at the table together, but I think that someone must have disliked them as we never had brussels sprouts that I can recall. In fact, it was last fall when my Mom was visiting that inspired me to give them a try.
We first tried them boiled and plain, which I’ll admit was pretty boring. But I’ve since tried several different recipes and my two favorites are this one and this one (pictured above). My husband actually asks me to buy brussel sprouts now!
Brussels sprouts are a cruciferous veggie similar to cabbage, high in vitamins C and K, and full of fiber. But one of the most valuable nutrients from these little cabbage-like heads is sulforaphane, a phytonutrient that helps boost the body’s ability to protect against diseases like cancer. And they are usually in season this time of year, so don’t shy away, find some local brussels sprouts and and try one of the recipes above.
12 Months of Local Foods
I mentioned the Regional Farm and Food Project a few weeks ago in my post about the “local links” in the Capital District here in upstate NY, but I just have take a minute to mention this great calendar available on their website.
Each month highlights not only a beautiful picture and brief history of a nearby farm, but a delicious recipe from a farm or local restaurant, a list of in season foods, a healthy eating tip, and a green living tip too!
February features Hawthorne Valley Farm and a couple quick sauerkraut salad recipes. My favorite of the two is pictured above, a nice mix of raw sauerkraut, shredded carrots, chopped dates, a tiny bit of finely chopped jalapeno and a drizzle of oil. It takes about 5 minutes to put together and needs to site for 20 minutes to allow all the flavors to come out. It’s delicious!
The calendar is available on the Regional Farm and Food Project website for $15 or for free with a $50 membership donation. If you live in the area and are interested in an easy way to keep up with what’s in season and where your local foods come from, then it’s a must have.
Squash & Kale Risotto
Squash and Kale. What a great local food combo for this time of year. This dish makes a nice filling, ”comfort food” type of meal this time of year without being overly heavy. Skip the white rice and use something a little healthier like brown or basmati, you may have to cook it a little longer but it’s worth it!
Winter Squash and Kale Risotto
Adapted from a recipe by the National Cancer Institute
2 tsp. olive oil
1 medium onion, diced
3 cloves garlic, minced
1 c. short grained rice
1/4 c. pine nuts
20 oz. vegetable broth
1 small to medium winter squash (Butternut worked well for me)
2 c. fresh kale, rinsed well and chopped
1/4 c. freshly grated Parmesan chees
Pre-heat oven to 400. Peel, seed and chop the squash into 1 inch cubes. Toss the squash with a little olive oil and place into a glass baking dish, pop it into the oven for about 30 minutes or until tender.
When squash is about halfway done, start a few tbsp. of olive oil in a large saucepan over medium heat. Add salt, onion, and garlic, and saute for 2 minutes. Stir in the rice and pine nuts, and toast for about 2 more minutes, stirring occasionally.
Add 1/2 cup broth; cook on medium-low heat stirring often until liquid is almost absorbed. Continue to add about 1/2 of a cup at a time, stirring often until each addition is nearly absorbed before adding the next.
After 10 oz of the broth has been added and nearly absorbed, stir in the diced squash with the next addition of a 1/2 cup. Add the remaining broth 1/2 cup at a time as before. With the last 1/2 cup, stir in the kale and cook the mixture until all the broth is absorbed and the kale is soft and bright.
Serve with a little freshly grated Parmesan over the top. Makes about 4 servings.
Local Links - Upstate NY
Posting about “local links” in the Indianapolis area, Rhaya reminded us earlier this week that the “going local” concept goes beyond just the foods you eat. It means supporting your local businesses and organizations, getting involved in your own community and connecting with the people in it too. So, today, it’s my turn to feature some of my favorite local places and sites in the Albany, NY area. And remember, if you have some favorites of your own, where ever you may be, please let us know so we can spread the word.
Honest Weight Food Co-op - To me, HWFC is hands down one of the best places in the Albany area to find lots of locally grown food and support for our local businesses and organizations. Not only do they go the extra step to clearly label the source of their products, but they have a handy “100 mile” list too. Their bulk section is a great way to stock up for less (even better if you can re-use an old container) and I love to stop by the deli for a healthy meal during my lunch break. But, on top of all that, they have a busy calendar of free classes and workshops featuring people from our community like Massage Therapists, Reiki experts, and a Certified Wine Specialist who has been hosting a few fabulous wine and food pairing workshops lately.
Capital District Local First - A non-profit organization in the Capital District of NY that strives to promote the locally owned, independent business community in the area. They host monthly meetings open to all and promote networking within the local business community.
Regional Farm and Food Project - Another non-profit organization, the RFFP mission is to promote sustainable agriculture and local food systems through grass roots organizing and public education. They have a phenonmenal directory of local farms, CSAs, restaurants, and farmer’s markets in addition to a long list of links related to their purpose. And I have to say that I already have their beautiful calendar hanging in my kitchen! In addition they are co-sponsoring an “Eat Local Fair; Meet Your Farmer“ event next week. So, if you live in the area make sure you head to the Empire Plaza South Concourse next Tuesday, February 12 between 10-2 to meet your local farmers and get signed up for a CSA before they sell out!
Troy Waterfront Farmer’s Market - Another place I frequent to find fresh local food and outstanding local products throughout the year. With a very busy summer market and a hoppin’ indoor winter market, it’s incredibly easy and fun to connect with your local suppliers every week. And check out the recipes provided by some of the vendors.
Capital District Community Gardens - As non-profit community services organization, the Capital District Community Gardens is committed to helping local counties improve their neighborhoods through community gardening and urban greening programs. By working with local residents to turn vacant lots in the community into flourishing garden spaces and by making local healthy foods accessible to all through their Veggie Mobile program, the CDCG is helping to improve food security issues in our area.
Times Union Eat Local Blog - Jennifer Gish, a staff writer at the local paper, authors a fun blog about eating close to home, locally made products, and local food related events. It’s a great way to stay on top of what’s going on in the local food scene and may even inspire you to try a few new things like beets or spicy meslun.
The Capital Region 100 Mile Diet Challenge - Last, but certainly not least, this site is where our 100 mile diet challenge all started. Closely linked with the Regional Farm and Food Project listed above, this site may inspire you to join in for a day, a week, a month, (or even a year) next fall and is a wonderful place to help you find local sources of food during your challenge.
*The photo above was provided by our friend Renee at Almost Foodies, a local cooking club and host of the recent Soup Swap.
Local Links - The Circle City
As Liz and I have mentioned time and time again, “Going Local” goes beyond just the foods you eat. Local vendors and resources also play a big part in connecting to others in your community. Below is a list of some the local sites and resources that I regularly visit. If you live in the Indianapolis area, I hope you find these resources equally helpful. (Don’t worry New York readers, Liz will be coming up with a similar list for you soon.)
As for those readers living in other areas of the country, we encourage you to find similar resources for your region. If you want us to post your list, go ahead and send it our way.
Urban Indy - You may have seen some of Kevin’s comments on our posts. You can count on him (and his site) to provide great facts about Indianapolis’ successes (and stumbles) on becoming a more sustainable city.
Going Local - Victoria is not only a master in the kitchen, but also does a great job promoting local farms and foods. Her travels around the state has helped me discover some new farms in the area, and her Indiana Food Guide and Local Food Festivals and Events page are most informative.
Indiana Living Green - This free publication is a first of it’s kind here in Indianapolis, and is a breath of fresh air amidst all the other free publications available to Hoosiers. If you prefer to do your reading online, the magazine’s web site has all the articles, plus a regularly updated blog.
Green Piece Indy - You might think that you receive enough e-newsletters already, but if you live in Indy, I strongly encourage you to sign up for this one! Meghan and Renee go beyond the typical “how to be green” tips by customizing them for Indy-dwellers. By giving specific resources and organizations, making environmental choices here in Indy just got easier.
Keep Indianapolis Beautiful Inc. - KIB is a non-profit organization who’s mission is “is to unite people to beautify the city, improve the environment, and foster pride in the community.” Personally, I find that their site is the BEST resource in the city for recycling information.
Traders Point Creamery - Traders Point Creamery is more than just a place to get your local and organic dairy products. In edition to having events on the farm, they also are home to one of the few year-round farmers markets in the area.
Swappin’ Soup
Today is National Soup Swap Day! I’ll be participating in my first swap tonight with a group called ”Almost Foodies.” It’s my first time, but here is what I am expecting: a group of people each make 6 quarts of soup, freeze it into 1 quart containers, bring it to the soup swap party, tell their soup’s story, then pick 6 new containers of different soups to take home for the freezer to enjoy for the rest of winter.
So, to prepare, Sunday I set out to find a freezable, “local,” soup that I could bring and I found this wonderful Roasted Butternut Squash & Apple Soup (pictured above with a drizzle of maple syrup) by The Juniper Spoon, a whole foods catering service in central Indiana, courtesy of Victoria at Going-Local. The bulk of the soup was locally grown from the butternut squash, apples, to the garlic, and, of course, the maple syrup was harvested locally as well. I can’t say it was quick, since I had to triple it to get 6 quarts (which ends up being a lot of chopping!), but it was super-easy and really tasty.
I’ll be excited to see the other swapper’s creations and will be equally excited to tell the story of my soup, sharing all the good of “going local.” And, it’s not to late to organize your own, who says you have to have it on the official day?
Local Raw ‘Kraut
I was never really big fan of sauerkraut, I never liked it on hot dogs and only really ever had it about once a year on my St. Patrick’s day Reuben sandwich. But a friend recently encouraged me to try a line of raw lacto-fermented vegetables from the nearby Hawthorne Valley Farm, and I really like it. It tastes so alive, having so much flavor it makes my tastbuds stand up. And I like it plain, all alone, no need for the sandwich!
While raw lacto-fermented vegetables may smell horrific, they are actually really good for you. Containing lots of Vitamin C, enzymes and friendly bacteria (lactobacilli), raw sauerkraut helps create a healthy atmosphere in your digestive tract by stimulating the growth of healthy flora and by keeping bacterial growth in check. Read more about the benefits of raw sauerkraut here.
I have also tried the fermented Ginger Carrots and the Kim Chee from Hawthorne Valley Farm which are equally as good. I am so happy to have found another great local food that’s in season and good for me, reminds me of why I choose to “eat local” as much as possible.
Local Flan
Motivated by my love of squash and my desire to eat as locally as possible, I decided to try this interesting Squash Flan recipe from Tree Hugger tonight. Despite my husband’s continual questions as to why we were having pie for dinner, it was a delicious new way to incorporate local foods in the winter. It was very flavorful, savory, not too heavy, and looked pretty good for my first attempt at a flan and using phyllo dough. A perfect dinner for a frigid cold day here in the upstate New York where the temperature remained in the single digits all day. Below is my slightly modified version of the recipe. Now I just need to find a good baklava recipe to use up the rest of this great organic phyllo dough!
Squash Flan with Mushrooms
First, preheat oven to 450. Peel and dice a big Butternut squash (Hubbard or Acorn should work too). Toss with salt and pepper, a big drizzle of olive oil, and maple syrup in a baking dish. Dot with butter and bake until tender, about 30 minutes, stirring a few times. Remove and place squash into a strainer to seperate any liquid and to cool. Reduce the oven temperature to 375.
Next, prepare your pan. Layer 8 sheets of organic phyllo dough lining a spring-form pan, brushing each layer with melted butter, working quickly to prevent dough from drying out.
Then, saute 1/2 of a chopped onion until translucent. Add the squash and cook about 5-10 minutes to reheat and dry slightly. While that cooks, combine 4 whole eggs and 5 egg yolks (from a local farm, of course) in a blender, saving the extra egg whites for an omelette in the morning. Add to the blender 1/2 cup of freshly grated Parmesan like Grana Padano or Parmiagiano Reggianno. Then add the squash and onions to the blender and mix until smooth. Pour the mixture into prepared phyllo dough mold. Bake for 45 - 60 minutes, until set. Remove from oven and cool.
To prepare the mushrooms, start by warming a little olive oil in a saute pan with garlic. Add julienned mushrooms (shiitakes, or I used baby bellas) and cook for about a minute. Add 2 oz of Marsala cooking wine (or white wine) and 1 oz of balsamic vinegar and allow to cook off completely.
Release the flan from the pan, slice, plate, and top with a little more fresh grated Parmesan and sauteed mushrooms.
