Cooking Demo TODAY!

Today (Saturday, July 7th), Community Food Educator and Bed-Stuy CSA Member Madea Allen will be doing a cooking demonstration at the CSA Stand on "cooking with swiss chard." She will be at the stand from 12noon - 1:30pm, so stop by to pick up your share during those hours if you'd like to learn a new AMAZING recipe for your swiss chard!

July 7, 2007 Newsletter: Goodness Greencious

CSA Week 4 (Cycle B)

This week's share includes peas, a bag of mixed cooking greens, collard greens, and kale. Hector promises that we'll soon have heartier veggies like eggplant and squash, but in the meantime let's rejoice in our green bounty.

I'm turning green. I can't take it! What's the reason I should eat leafy greens again?
According to a fact sheet by the Center for Disease Control, leafy greens are an excellent source of vitamins A and C. (Check out the fact sheet for more in-depth nutritional analysis.)

Vitamin A, also called retinol, helps your eyes adjust to light changes when you come in from outside and also helps keep your eyes, skin and mucous membranes moist. It also has antioxidant properties that neutralize free radicals in the body that cause tissue and cellular damage. (Info from LifeClinic.com)

Vitamin C, also known as ascorbic acid, helps to heal wounds, prevent cell damage, promote healthy gums and teeth, and strengthen the immune system. It also helps the body absorb iron. Recent research has indicated that vitamin C may be associated with delayed aging and disease prevention by destroying 'free radicals'-the molecules associated with aging and cell damage. (Info from LifeClinic.com)

Kale and Collards are rich in calcium. Calcium is one of the main nutrients that the body requires in order to overcome the problems of high blood pressure, heart attack, premenstrual syndrome and colon cancer. Calcium also helps keep bones and teeth strong and healthy. Most people do not have enough calcium in their diet. Bed-Stuy CSA members do not have this problem!

What's new this week?



Swiss Chard is actually the leafy part of a beet that's been grown for its green production. Chard is extremely perishable, so keep refrigerator storage time to a minimum. Store unwashed leaves in plastic bags in the crisper for 2 to 3 days. The stalks can be stored longer if separated from the leaves. Chard packs a huge amount of vitamin A. It is also surprisingly high in other minerals including calcium, iron, magnesium, phosphorus and potassium.

Young tender chard leaves can be eaten raw adding a beet-like flavor to salads and sandwiches. Chard can be used in place of spinach in any recipe, although chard will need to be cooked a bit longer. When cooking older chard, the stems require longer cooking time than the leaves.

What's cooking this week?
Cooking greens can be used pretty much interchangeably in most recipes, though the cooking time may vary according to the thickness of the leaf. For example, if you were using swiss chard in a recipe that originally called for collards, you would reduce the cooking time.

Swiss Chard With Raisins and Pine Nuts
Recipe from Recipezaar.com
Serves 4

• 1 1/2 lbs swiss chard (preferably rainbow or red)
• 1/2 cup pine nuts
• 3 tablespoons olive oil
• 1 medium onion, finely chopped
• 1/4 cup golden raisins, chopped
• 1 cup water

1. Tear chard leaves from stems, then coarsely chopped stem and leaves separately.
2. Toast pine nuts in a heavy pot over moderate heat, stirring constantly until golden, about 1.5 to 2 minutes.
3. Saute onion in oil for about 1 minute, then add chard stems and cook, stirring occasionally for 2 minute.
4. Add raisins and 1/2 cup of water and simmer, covered, until stems are softened, about 3 minutes.
5. Add chard leaves and remaining 1/2 cup of water and simmer, partially covered until leaves are tender, about 3 minutes. Serve immediately.

Chard Salad Morocco
Recipe from Recipezaar.com.
Serves 4-6

• 1 1/2 to 2 lbs swiss chard, washed, chopped
• 2 tablespoons vegetable oil
• 1 tablespoon minced fresh garlic
• 1 tablespoon paprika
• 2 teaspoons ground cumin
• 2 tablespoons fresh lemon juice
  

1. Boil the chard in salted water until tough stems can be pierced with a fork. Drain, pressing on the chard to squeeze out water.
2. Heat the oil in a large skillet and saute the garlic gently until golden. Add the chard, paprika, cumin, lemon juice, salt and pepper to taste and mix well.
3. Cook for 5 minutes, stirring occasionally. Let cool. Serve at room temperature or chilled.

Portuguese Kale and Potato Soup
Recipe from CancerProject.org.
Serves 8

• 4 cups water or vegetable broth, divided
• 1 onion, chopped
• 10 garlic cloves, minced
• 1 chipotle pepper in adobo sauce, seeded and finely chopped
• 2 russet potatoes, peeled and chopped
• 1/2 teaspoon salt (optional)
• 4 cups kale (stems removed and finely chopped)
• 1 cup crushed tomatoes or tomato sauce
• 6 ounces Gimme Lean sausage style, or other sausage-style meat substitute

1. Heat 1/2 cup water or broth in a large pot and add onion, garlic, and chipotle pepper. Cook over high heat, stirring often, until onion is soft, 3 to 5 minutes.
2. Add remaining 3 1/2 cups water or broth, potatoes, and salt, if using. Bring to a simmer, then cover and cook, stirring occasionally, until potatoes are tender when pierced with a knife, about 20 minutes.
3. Add kale and crushed tomatoes or tomato sauce. Stir to mix. Cover and cook until kale is tender, about 5 minutes.
4. Crumble vegetarian sausage into the soup, stir to mix, and heat until very steamy.

Kale and Toor Dal
Recipe from the Fat-Free Vegan Kitchen.

• 1 cup toor dal* (may substitute red lentils)
• 4 cups water
• 1 bunch kale, washed, center rib removed, and sliced or chopped
• 1 tsp. canola oil
• 1 tsp. cumin seeds
• 1 tsp. black mustard seeds*
• 1 tsp. chopped garlic
• 1/2 tsp. coriander*
• 1/2-1 tsp. red chili pepper or cayenne
• 1/2 tsp. ground cumin*
• 1/8 tsp. fenugreek*
• 1/4 tsp. asafetida*
• 1/8 tsp. freshly ground black pepper
• salt to taste

1. Cook the dal in the water until it is soft, about 30-40 minutes. Use a blender or hand blender to completely puree the dal in its water. Set aside.
2. In a deep skillet or wok, heat the oil over a medium-hot burner. Add the cumin and mustard seeds and the garlic, and cook for one minute. Add the kale and stir. Add one tablespoon water and cover the pan. Stir every minute or so, and cook until the kale is wilted, about 4 minutes.
3. Add the dal and remaining ingredients to the kale. Cover and cook for about 10 minutes. Serve over rice.

*You can find these foods and spices at Indian grocery stores. According to a listing of such stores, there's one at 1228 Fulton St. btw Nostrand and Bedford called Taj Grocery, but I haven't been there yet to confirm.

Bonus Community News!
Today, Saturday, July 7 12 Noon - 1:30 PM.
Join us for a Swiss Chard Cooking Demo at the stand featuring CSA member and Community Food Educator, Madea.
Now- Sunday, July 8 10 AM- 9PM.
The International African Arts Festival continues at Commodore Barry Park (Navy Street, btw Park and Flushing Avenues). Bed-Stuy CSA friend, Herbal Wysewomon, and Community Food Educator Yonnette Fleming will be among the many merchants selling handmade crafts, internationally traded goods, fine arts, fashion & food from across the Diaspora.

June 16, 2007 Newsletter: Greens, greens, greens!

CSA Week 1 (Cycle A)

This week and in coming weeks we'll have lots of greens, so this newsletter should answer your questions about working with new-to-you greens to bring delicious and nutritious meals to your family.

Why Greens?
Nutritionally speaking, cooking greens are powerhouses, especially the darker varieties. Vitamins C and E, as well as beta carotene, are found here in abundance, and these are all antioxidants, which can help prevent cancer. Remember that these benefits will be diminished the longer the greens are cooked, so it's best to cook them only until they are just tender.

How do I keep my greens fresh?
Fresh greens are crisp, without slimy dark spots.
Store greens without washing, wrapped in brown paper or a slightly dampened dishcloth or paper towel. You can then place the bundle in a plastic bag, but leave it open and then put it in a drawer in the fridge.

How do I clean greens?

• Wash greens very well to remove grit and mud. Don't wash greens until you are ready to use them.
• Prior to cleaning greens, any wilted or yellow leaves should be removed.
• Dunk them in a sink full of lukewarm water. Pull apart leaves that are bunched together. Cut away coarse stems. Peel and reserve stems of greens that have soft innards. Push floating leaves around in the water a few times. Lift the leaves from the sink and put leaves in a colander (drainer).
• Wash out the sink and fill it again. Fill with leaves, pushing them in and out the water again. Let them float briefly.
• Repeat. Never let the water drain with greens in the sink. Put greens in a colander.

How do I cook greens?
Keep in mind that greens reduce lots when cooked, so you may need to cook a larger volume than you think.

Traditionally, greens are boiled or simmered very slowly for an extended period of time until they are quite soft. This softens the texture and decreases some of their bitter flavor. Greens can also be steamed, microwaved, added to soups, salads, stews, and other dishes.

More bitter greens with tougher leaves like Mustard Greens, Kale, Collards, Swiss Chard, and Broccoli Rabe are generally cooked. Thinner, less tough greens like Mizuna can be either gently cooked in stews or stir-frys (toss in during final minutes of cooking time) or served raw as part of salads.

What's new this week?

Vitamin Greens have upright leaves that are tender and flavorful. The stem is similar to celery. Use for steaming, stir-fry and salads. Use them as you would collards or kale.


Mizuna is a Japanese mustard green with dandelion-like jagged edge green leaves with a mild, sweet and spicy earthy flavor. It has been cultivaed in Japan since ancient times, but most likely originated in China. Mizuna makes an excellent salad green, and is frequently found in Mesclun salad mixes. It is also used in stir-frys and soups.


Broccoli rabe (a.k.a. rapini) was originally cultivated in the southern Mediterranean. It looks similar to thin broccoli stalks with small clusters of buds and smooth leaves with sawtooth edges. Broccoli rabe has a somewhat bitter taste and should be cooked to help mellow that taste.


Mustard Greens are the most pungent of the cooking greens and lend a peppery flavor to food. They originated in the Himalayan region of India more than 5,000 years ago. Like many other cooking greens, mustard can be found in many Chinese, African-American, and southern dishes. Mustard greens should be cooked with the coarse stalks removed.

Quick tips for including cooking greens in your diet!

• Chop cooking greens and add to salads.
• Stir-fry greens and add beans, tofu, or tempeh and your favorite seasonings.
• Sliver greens and add them to broths, stews and soups — they are great for livening up the flavor of more mild vegetables.
• Chop cooked greens for use in stuffing.
• Combine chopped greens and pine nuts with whole grain pasta drizzled with olive oil.
• Serve greens as a side dish. They can be served chilled with olive oil and lemon juice or sautéed with onions and garlic or other seasonings.

Stir-Fried Tofu with Spring Greens
Serves: 4

• 1 pound firm or extra-firm tofu
• 2 tablespoons olive oil
• 1 large onion, quartered and thinly sliced
• 1 good-sized bunch (about 10 to 12 ounces) spring greens, rinsed, large leaves chopped (see note)
• 1 to 2 teaspoons grated fresh ginger
• 3 tablespoons reduced-sodium soy sauce or teriyaki sauce, or to taste

1. Cut the tofu into 1/2-inch-thick slices. Blot well between clean tea-towels or several layers of paper towel, then cut into 1/2-inch dice.
2. Heat half of the oil in a stir-fry pan or wide skillet. Add the tofu and stir-fry over medium-high heat until golden on most sides. Remove to a plate.
3. Heat the remaining oil in the same skillet. Add the onion and saute over medium heat until golden. Add the greens and ginger and stir-fry briefly, just until leaves are wilted. Stir in the tofu dice, season to taste with soy sauce, and serve at once.

Note: Use one or two Asian greens such as mizuna or tatsoi (or any other Asian greens available to you); or try a combination of spinach with arugula or watercress.

Above recipe found online at In a Vegetarian Kitchen: Spring's Leafy Greens

Vitamin Greens and White Beans in Garlic Oil

• 1 bunch Vitamin Greens, washed, trimmed and chopped
• Extra-virgin olive oil
• 2 large garlic cloves, minced
• 2 cups cooked cannellini beans (or any white bean)
• 1/2 t salt

1. Place the Vitamin Greens in a steamer basket set over simmering water. Cover and steam 5 minutes.
2. While the greens are steaming, heat oil in a large skillet over medium heat. Add the garlic and cook 30 seconds. Stir in the beans, greens and salt. Cook until heated through. If you'd like a looser mixture, add some bean broth or stock or water.
   

*Basically, you can use any green for this recipe. If you want to simplify it even more, saute or braise the greens in the skillet, then add the beans.

Creamy Potato and Broccoli Rabe Soup
4-6 Servings

• 1/4 cup margarine
• 1/4 cup all-purpose flour
• 2 cups vegetable stock
• 3 cups water (2 c. for a thicker soup)
• 3 medium potatoes, diced
• 3-4 broccoli rabe, florets only
  
• 1 cup soymilk (plain, unsweetened)
• 2 teaspoons salt (to taste)
• 1 dash garlic powder
• 1 dash onion powder
• black pepper, to taste
• 1 tablespoon Spike or other seasoning blend
• 1 dash cayenne pepper
  

1. Melt margarine in stock pot over medium heat.
2. Add onion - saute until onions are translucent.
3. Stir in flour.
4. Add stock, water, salt and onion/garlic powders and Spike seasoning.
5. Add potato and broccoli rabe - bring back to a boil.
6. Cover and simmer - stirring occasionally, until potatoes are tender.
   
7. Using a potato masher - mash the mixture a bit, leaving some chunks. Use a hand blender for a smoother texture.
8. Reduce heat to "low" and add soymilk - do not bring back to a boil.
9. Add black and cayenne pepper. Adjust salt/seasonings to taste.
10. Serve - garnish with grated Parmesan. (Use Soymage Vegan Parmesan for an alternative to dairy. You can find it in most health food stores.)

Curried Mustard Greens with Kidney Beans

• 1 bunch mustard greens
• 1 tablespoon olive oil
• 2 medium shallots, chopped
• 1 tablespoon minced fresh ginger root
• 1 pinch red pepper flakes
• 1 (15 ounce) can kidney beans, drained and rinsed
• 1 (15 ounce) can tomato sauce (or 3 to4 pureed ripe tomatoes)
• 2 teaspoons curry powder
• 1/2 cup soymilk, plain unsweetened (or plain soy yogurt, for a creamier effect)

1. Bring a large pot of lightly salted water to a boil. Place greens in the pot, cover, and cook 7 minutes, or just until tender. Drain, and rinse under cold water.
2. Heat the olive oil in a skillet over medium-high heat, and cook the shallots until lightly brown. Stir in ginger, and season with red pepper. Mix in greens, kidney beans, tomato sauce, and curry powder. Stir in the soymilk or yogurt, and continue cooking until heated through.

Share your recipes:
If you use your CSA veggies to make something delicious, share your recipe with other members. Email the recipe and a picture (if you have one) to sugarshakes@gmail.com and we'll publish the recipe on the blog.

Bonus Earth-friendly tip:
Using less energy is a great way to help keep the planet green, but it can also save you some green. Learn how much it costs to run your household appliances with ConEd's interactive guide.