naturalfarms Tulsa -All Natural and/or Organic Local Meats and Groceries

Recipes for 5/17/13

naturalfarms — Fri, 17 May 2013 21:52:31 +0000

Local Lettuce, Local Kohlrabi, Asparagus, Crimini Mushrooms, Cauliflower,

Red Onions, Mangoes, Honeydew Melons, Bananas

Carpaccio of Kohlrabi and Radish

Kohlrabi are like a large, sweet radish and can be used interchangeably. Hopefully you have some radishes left over from last week to make this dish, but if not, it’s great with just the kohlrabi.

2 small kohlrabi 6 small radishes

4 tbsp. olive oil 4 tsp. white wine vinegar

1 pinch powdered mustard Crumbled blue cheese (to taste)

Trim leaves and stalks from kohlrabi and peel it. Using a mandolin, slice the bulb into paper thin slices. (If you don’t have a mandolin, slice it very thinly with a knife or chop it into match sticks.) Whisk the olive oil, vinegar, and mustard powder in a small bowl and drizzle the dressing over the slices. Finish the dish with salt, pepper, and blue cheese to taste. (Serves 4, adapted from Scrumptious South Africa by Jane Ann Hobbs)

Roasted Cauliflower and Mushrooms with Quinoa

Protein-rich quinoa makes this a surprisingly filling main course, especially if you serve it with a salad. If you don’t care for quinoa, try substituting barley (remember it will need to cook longer).

1/2 small head cauliflower, chopped 8 oz. mushrooms, quartered

1 tbsp. olive oil ½ tsp. chopped fresh thyme

1 c. quinoa, rinsed 1 ½ c. chicken broth

¼ c. walnuts, toasted and chopped ¼ c. crumbled goat cheese

¼ c. bottled balsamic vinegar dressing

Preheat the oven to 400F. Toss the cauliflower and mushrooms in the oil, thyme, and salt and pepper to taste. Place on a baking sheet in a single layer and roast until they begin to carmelize, about 20-30 minutes, flipping them halfway through. Meanwhile, bring the water and quinoa to boil, reduce the heat, and let simmer, covered, until the quinoa is tender (about 15-20 minutes). Remove from heat and let stand for five minutes, covered. Mix the quinoa with the roasted vegetables, and toss with the dressing. (Serves 4, adapted from Closet Cooking)

Grilled Asparagus & Red Onions

If you don’t want to buy a disposable grill pan, you can make one from a couple layers of heavy-duty aluminum foil.

1 lb. radishes, trimmed 1 ½ c. chicken stock

2 tbsp. butter, cut into bits 1 large shallot or 1 small onion, thinly sliced

2 tbsp. sugar 1 tbsp. red wine vinegar

2 medium red onions, peeled
1 ½ pounds asparagus (about 24 medium stalks), ends trimmed*
4 tablespoons extra virgin olive oil, divided
Kosher salt
Freshly ground black pepper
½ teaspoon sugar
1 tablespoon balsamic vinegar, best quality such as Fini
Disposable grill pan**

Place all ingredients in a large skillet and season with salt and pepper to taste. Cover the skillet and bring to a boil. Uncover and reduce heat to medium. Cook radishes 10-12 minutes. If you still have a lot of sauce left over, remove the radishes and cook the sauce down to ½ cup (about 2 minutes). (Serves 4, adapted from Rachel Ray)

Recipes for 05/10/13

naturalfarms — Sat, 11 May 2013 17:43:05 +0000

Local Lettuce, Local Spinach, Local Radishes, Cherry Tomatoes, Garlic
Mixed Peppers, Yams, Strawberries, Lemons, Abate Fetel Pears

Spinach and Pear Salad
Sweet and tender Abate Fetel pears are perfectly compliment the fresh spring flavor of local spinach.
2 tbsp. water 1 ½ tbsp. red wine vinegar
1 tbsp. olive oil 1 tbsp. honey
2 tsp. Dijon mustard ¼ tsp. black pepper
1 pear, cored and thinly sliced 8 c. washed and torn spinach
¼ c. thinly sliced red onion or shallot

Combine water, vinegar, oil, honey, mustard, and pepper in a small bowl; whisk together. Place the pear slices in a large bowl. Spoon 1 tablespoon dressing over pears; toss to coat. Add the remaining dressing, spinach, and onion; toss to coat. (Serves 5, adapted from Cooking Light.)

Roasted Rosemary Sweet Potatoes
These potatoes make a great side, but don’t be afraid to think outside the box – they could also make a tasty filling for a vegetarian taco.
1 small white onion, thickly sliced 1 tbsp. olive oil
1 ½ lb. yams, peeled ¼ tsp. salt
Freshly ground black pepper 1 tbsp. chopped fresh rosemary

Preheat the oven to 375 degrees. Cut the potatoes into ½-inch cubes. Toss the potatoes and onions with the olive oil, salt, and black pepper to taste. Arrange them in a single layer on a large baking sheet and cook for 20 minutes, stirring occasionally. Sprinkle the potatoes with the rosemary and cook 10 minutes longer, or until tender. (Serves 4, adapted from Dr. Gourmet)

Braised Radishes
Braising radishes softens their bite, turning them nutty and just a bit sweet. Serve this dish atop rice or mashed potatoes to soak up the sauce.
1 lb. radishes, trimmed 1 ½ c. chicken stock
2 tbsp. butter, cut into bits 1 large shallot or 1 small onion, thinly sliced
2 tbsp. sugar 1 tbsp. red wine vinegar

Meredith Deaton for naturalfarms

420 South Utica Ave, Tulsa OK 918-583-5354 www.naturalfarms.com

Recipes for 05/03/13

naturalfarms — Fri, 03 May 2013 22:19:13 +0000

Local Spring Mix or Organic Romaine, Sugar Snap Peas, Radishes,

Carrots, Russett Potatoes, Cabbage, Cantaloupe, Tangelos, Kiwis

Asian-style Coleslaw

Serve this alongside dinner in place of a salad, or use it to top a grilled chicken sandwich.

1 tbsp. creamy peanut butter 6 tbsp. vegetable oil

½ tsp. dark sesame oil 4 tbsp. rice vinegar

1 tsp. sugar 4 c. thinly sliced cabbage

½ c. grated carrots ¼ c. toasted peanuts

Whisk together the peanut butter, vegetable oil, sesame oil, rice vinegar, and sugar in a small bowl. Dip in a small piece of cabbage for a taste test, and add salt or additional sugar if necessary. Toss the cabbage, carrots, and toasted peanuts in a large bowl. Mix in the dressing just before serving. (Serves 4, adapted from SimplyRecipes.com)

Ham and Potato Hash

Have leftovers from the ham steak in this week’s meat bag? Use them to make this fast and tasty brunch.

2 tbsp. butter or olive oil 1 small onion, finely chopped

1 carrot, finely chopped 2 medium potatoes, peeled

1 c. finely chopped cooked ham 1/4 tsp. dried thyme

Cut the potatoes in half and cook them in a pot of simmering, salted water until they are not quite done, about 10 minutes. Heat butter or oil in a large, heavy skillet over medium heat. Add onion and cook until softened, about 4 minutes. Add carrot and sauté 2 minutes longer. Add remaining ingredients, season to taste with salt and pepper, and cook until well browned, about 10 minutes longer. (Serves 4, adapted from SimplyRecipes.com)

Sauteed Radishes and Sugar Snap Peas

This refreshing spring side is a relief from cold and dreary days.

1 tbsp. butter 1 tbsp. olive oil

½ c. thinly sliced shallots or onions 12 oz. sugar snap peas, trimmed, strings removed

2 c. thinly sliced radishes ¼ cup orange juice

1 tsp. dill seeds 1 tbsp. chopped fresh dill

Melt butter with oil in large nonstick skillet over medium heat. Add shallots and sauté until golden, about 5 minutes. Add sugar snap peas, cook for one to two minutes, and radishes sauteing until crisp-tender, about 3 to 4 minutes more. Add orange juice and dill seeds; stir 1 minute. Season with salt and pepper. Stir in chopped dill. Transfer to bowl; serve. (Serves 6, adapted from Smitten Kitchen)

Meredith Deaton for naturalfarms

420 South Utica Ave, Tulsa OK 918-583-5354 www.naturalfarms.com

Recipes for 04/26/13

naturalfarms — Sat, 27 Apr 2013 16:30:04 +0000

Local Spring Mix or Local Spinach, Purple Asparagus, Yellow Onions,
Broccoli, Crimini Mushrooms, Cucumbers, Pineapple, Peaches, Limes

Cucumber-Asparagus Salad with Fresh Herbs
Purple asparagus has a slightly milder flavor than the green variety, but you can use them interchangeably in recipes.
1 tbsp. lemon juice 1 tsp. red wine vinegar
¼ tsp. Dijon mustard 1/4 c. olive oil
1 lb. asparagus, trimmed 1 c. thinly sliced green onions
1 tsp. chopped fresh parsley 1 tsp. chopped fresh chives (or green onion tops)
1 tsp. chopped fresh mint ½ tsp. chopped fresh tarragon
1 c. diced cucumber

Cook asparagus in a large pot of boiling, salted water until crisp-tender, about 3 minutes. Drain asparagus, reserving 1 c. cooking water. Steep the onions in the cooking water for 30 minutes and drain well. Whisk together the lemon juice, vinegar, mustard and olive oil in a small bowl and season to taste with salt and pepper. Combine the cucumber and herbs in a large bowl. Toss with the dressing. Arrange the asparagus on a platter and scoop the cucumber mixture over it. (Serves 3-4, adapted from Bon Appetit)

Broccoli, Mushroom, and Spinach Quiche
Serve this dish for a sophisticated brunch, but make sure to keep back a couple slices for your lunch the next day.
1 (9-in) store bought pie crust 2 c. broccoli florets and tender stems
2 tbsp. olive oil 2 c. quartered crimini mushrooms
½ onion, minced 3 large eggs
1 c. half-and-half 1 c. shredded Gouda or cheddar cheese

Pre-bake your pie crust if the package directions instruct you to do so. Cook broccoli in a large pot of boiling, salted water until fork-tender, about 2 minutes. Drain. Heat olive oil in a large skillet over medium heat; sauté mushrooms and onions until tender, 5-7 minutes. Season them to taste with salt and pepper. Whisk together the eggs and half-and-half in a large mixing bowl; season to taste with salt and pepper. Stir in broccoli, mushroom mixture, and cheese. Pour the mixture into the pie crust and bake at 350 degrees until puffed and golden brown, about 45 minutes. Cover pie crust with foil if the edges are burning. Let cool 20 minutes before slicing. (Serves 8, adapted from Chow.com)

Peach-Lime Smoothie
Sip this refreshing drink after a work-out or on the patio on a warm summer afternoon.
4 large peaches, pitted 1 ½ c. ice cubes
Juice of 1 lime Zest of 1 lime
1 ½ tbsp. honey Pinch of ground cardamom (optional)
3 c. plain or vanilla yogurt

Roughly chop the peaches. Place all ingredients in a food processor. Process until smooth. Garnish with lime wedges or mint leaves if desired. (Makes 4 smoothies, adapted from Lisa’s Kitchen)

Meredith Deaton for naturalfarms

420 South Utica Ave, Tulsa OK 918-583-5354 www.naturalfarms.com

Recipes for 04/19/13

naturalfarms — Sat, 20 Apr 2013 17:17:21 +0000

Green Leaf Lettuce, Green Beans, Garlic, Zucchini,
Grape Tomatoes, Eggplant, Avocados, Braeburn Apples, Grapefruit

Eggplant, Zucchini, and Tomato Tian
Celebrate spring with this light French-inspired veggie casserole.
1 lb. eggplant, sliced 1/4 in. thick 1 lb. zucchini, sliced 1/4 in. thick
1 lb. tomatoes, sliced 1/4 in. thick 1 1/2 tbsp. olive oil, divided
2 c. Italian breadcrumbs 1 c. Parmesan cheese, grated
2 tbsp. chopped fresh parsley 2 tsp. chopped fresh oregano
1 1/2 tsp. chopped fresh thyme 2 garlic cloves, minced

Preheat oven to 375°. Arrange eggplant and zucchini in a single layer on a baking sheet coated with cooking spray. Lightly coat vegetables with cooking spray. Bake at 375° for 15 minutes. Arrange half of eggplant in a single layer in an 11 x 7-inch glass or ceramic baking dish coated with cooking spray. Top with half of zucchini and half of tomato. Drizzle 2 1/4 teaspoons oil evenly over vegetables. Sprinkle vegetables evenly with 1/8 teaspoon salt and 1/8 teaspoon black pepper. Mix breadcrumbs with garlic and cheese. Sprinkle 1 1/2 cups breadcrumb mixture over tomato. Repeat layers with remaining eggplant, zucchini, tomatoes, oil, salt, pepper, and breadcrumb mixture. Pour broth over top. Bake for 1 hour or until vegetables are tender and topping is browned. (Serves 6, adapted from Cooking Light)
Garlic Green Beans
Dress up humble green beans with garlic, butter, and olive oil for a simple side that’s sure to draw rave reviews.
1 lb. green beans 3/4 tbsp. butter
3/4 tbsp. olive oil 2 garlic cloves, minced
Cook green beans in boiling salted water for 3 minutes or until crisp-tender; drain. Melt butter with olive oil in a medium skillet; add green beans, garlic, and salt and pepper to taste. Saute 4-5 minutes or until heated through. (Serves 3-4, adapted from Southern Living)

Grapefruit and Avocado Salad
Prepare this salad immediately before serving so that the avocados don’t brown.
1 tbsp. Dijon mustard 1/4 c. lemon juice
1 1/2 tsp. kosher salt 3/4 tsp. ground black pepper
1/2 c. olive oil 4 ripe avocados
2 large grapefruits

Place the mustard, lemon juice, salt, and pepper in a small bowl. Slowly whisk in the olive oil until the vinaigrette is emulsified. Before serving, cut the avocados in 1/2, remove the seeds, and carefully peel off the skin. Cut each half into 4 thick slices. Toss the avocado slices in the vinaigrette to prevent them from turning brown. Use a large, sharp knife to slice the peel off the grapefruits (be sure to remove all the white pith), then cut between the membranes to release the grapefruit segments. Arrange the avocado slices around the edge of a large platter. Arrange the grapefruit segments in the center. Spoon the vinaigrette on top, sprinkle with salt and pepper, and serve. (Serves 4-6, adapted from The Barefoot Contessa)

Meredith Deaton for naturalfarms

420 South Utica Ave, Tulsa OK 918-583-5354 www.naturalfarms.com

Recipes for 04/12/13

naturalfarms — Sat, 13 Apr 2013 16:55:16 +0000

Co-op Program Produce Bag for April 12, 2013

Red Leaf Lettuce, Yams, Asparagus, Cucumbers, Sweet Peppers,

Parsley, Valencia Oranges, Mangoes, Bananas

Sauteed Asparagus with Bell Peppers and Garlic

Transform this side into a main dish by tossing it with cooked pasta, a drizzle of olive oil, and sliced grilled chicken.

1 lb fresh asparagus, trimmed and cut into 1-in. pieces

1 1/2 teaspoons olive oil 8 oz. sweet peppers, cut into thin 1 inch strips

3 cloves garlic, minced 1/2 teaspoon balsamic vinegar

Heat olive oil in a large skillet over medium heat. Add asparagus and pepper; saute until asparagus is bright green and peppers are tender. Stir in garlic, saute one minute longer. Remove from heat and stir in balsamic vinegar. Season to taste with salt and pepper. (Serves 4, adapted from food.com)

Garlic and Oregano Yams

Savory garlic and fragrant spices beautifully compliment the potatoes’ natural sweetness.

4 small yams, cut into wedges 5 sprigs fresh oregano

1/4 teaspoon kosher salt 2 tablespoons olive oil

2 tablespoons pumpkin seeds 1 garlic clove, peeled and minced

1 teaspoon lemon juice

Heat oven to 450 degrees. On a baking sheet, combine the sweet potatoes, oregano, salt, and half the oil. Toss well and roast for 40 minutes, or until tender and golden, flipping once halfway through. Remove from oven.

Meanwhile, in a skillet, lightly toast the pumpkin seeds over medium heat, stirring occasionally, about 5 minutes. Remove from heat. Add the garlic, lemon juice, and the remaining oil and stir together. Add the sweet potato wedges and toss well. (Serves 4, from Real Simple Magazine)

Peanut Butter Banana Spirals

Serve this as a healthy after school snack or post-work out treat. Drizzle a bit of honey on the bananas if you’d like a little sweetness.

1/2 cup reduced-fat peanut butter 1/3 cup vanilla low-fat yogurt

1 tablespoon orange juice 2 ripe bananas, sliced

4 (8-inch) fat-free flour tortillas 1/4 teaspoon ground cinnamon

Soften peanut butter in the microwave for 30 seconds. Combine peanut butter and yogurt, stirring until smooth. Drizzle juice over bananas; toss gently to coat. Spread about 3 tablespoons peanut butter mixture over each tortilla, leaving a 1/2-inch border. Arrange about 1/3 cup banana slices in a single layer over peanut butter mixture. Sprinkle cinnamon over banana slices. Roll up. Slice each roll into 6 pieces. (Yields 6 servings of 4 pieces each, adapted from Cooking Light)

420 South Utica Ave, Tulsa OK 918-583-5354 www.naturalfarms.com

Recipes for 04/05/13

naturalfarms — Sat, 06 Apr 2013 15:55:05 +0000

Romaine Lettuce, Broccoli, Carrots, Celery, Yellow Onions, Spinach,

Blueberries, Pineapples, Limes

Bean Soup with Maple, Bourbon, and Bacon

If you have any left over Easter ham, you can use it in place of the bacon. For a spicy kick, stir in a chopped chipotle or jalapeno pepper with the rest of the ingredients.

1 tbsp. olive oil 1 medium onion, diced

2 carrots, diced 2 stalks celery, diced

2 cloves garlic, chopped 1 lb. dried navy beans, soaked overnight

¼ c. maple syrup or brown sugar ¼ c. ketchup

¼ c. bourbon 2 tbsp. molasses

2 tsp. ground mustard 2 tsp. Worcestershire sauce

2 tsp. apple cider vinegar ½ lb. bacon, cooked and crumbled

Heat the oil in a large, deep pot over medium heat. Add the onions, carrots, and celery and cook until tender, 7-10 minutes. Add the garlic and cook 1 minute more. Add all remaining ingredients except bacon, bring to a boil, reduce heat to low. Cover and simmer until beans are tender, 1-2 hours. Stir in half the bacon and cook 10-15 minutes longer. Sprinkle the remaining bacon over the top of each bowl just before serving. For a creamy texture, puree about half the soup in a blender. Season to taste with salt and pepper. (Serves 4-6, adapted from ClosetCooking.com)

Spinach Dip Bites

This recipe is infinitely flexible – try caramelized onions, sautéed bell peppers, or mushrooms in place of the spinach.

24 wonton wrappers 1 ½ lb. spinach, washed and trimmed

½ c. low fat ricotta cheese ½ c. low fat crumbled feta cheese

1 clove garlic, minced Cooking spray

1 tbsp. olive oil

Preheat the oven to 365F. Lightly mist a muffin pan with cooking spray. Place a wonton wrapper inside each of the wells. You can brush them lightly with olive oil for extra crunch. Heat oil in a large skillet over medium heat. Add the spinach and sauté until wilted, working in batches if necessary. Add the garlic and sauté one minute longer. Combine the spinach mixture with the feta and ricotta in a small bowl. Season to taste with salt and pepper. Scoop the mixture into the wonton wrappers and bake for 8-10 minutes, or until the wontons are brown and the cheese is melted. (Yields 24 cups, adapted from PeasandCrayons.com)

Parmesan Walnut Broccoli

I like serving this lightening quick side dish with steak or mixing it with cooked barley for a vegetarian lunch.

1 large head broccoli, cut into florets 2 tbsp. olive oil

1 garlic clove, minced ½ c. chopped walnuts

1 tbsp. lemon juice ¼ tsp. red pepper flakes (or to taste)

¼ c. grated parmesan cheese

Heat olive oil in a large skillet over medium heat. Cook broccoli until it begins to soften, seasoning with salt and pepper to taste. Add garlic and walnuts; cook until broccoli is crisp tender. Add walnuts and sauté one minute longer. Toss with lemon juice, red pepper flakes, and parmesan just before serving. (Serves 2, adapted from KitchenSimplicity.com)

Meredith Deaton for naturalfarms

420 South Utica Ave, Tulsa OK 918-583-5354 www.naturalfarms.com

Recipes for 03/29/13

naturalfarms — Fri, 29 Mar 2013 18:52:33 +0000

Spring Mix, Zucchini, Crimini Mushrooms, Snow Peas, Spaghetti or Butternut Squash,
Tomatoes on the Vine, Braeburn Apples, Lemons, Red Bartlett Pears

Easy Baked Spaghetti Squash
One cup of spaghetti squash contains 42 calories, while a cup of cooked spaghetti contains 220. Spaghetti squash is also an excellent source of vitamin C and fiber.
1 medium spaghetti squash 2 small zucchini, grated
¼ red onion, chopped 1 garlic clove, minced
8 oz. tomatoes, chopped 1/3 c. grated parmesan cheese
¼ c. Italian flavored bread crumbs 6 sliced fresh basil leaves
Preheat the oven to 350F. Pierce the squash all over with a sharp knife, then microwave on high for about 5 minutes. Remove with pot holders, sliced the squash in half, and scoop out seeds. Place the halves cut side down in a microwave safe dish and heat for 5 minutes, or until the spaghetti strings can be easily removed with a fork. You will need about 2 c. for this recipe. Heat a bit of olive oil in a large skillet over medium heat; sauté the onion until it is tender. Add the garlic, tomatoes, basil, and grated zucchini, and sauté 1 minute longer. Combine the spaghetti squash with the vegetable mixture in a 9×9 baking dish; top with the bread crumbs and parmesan. Bake in the oven for 25 minutes. (Serves 4, adapted from The Family Kitchen)

Quick Stir-Fried Snow Peas
Serve these peas over rice with a few slices of grilled steak or chicken.
2 tbsp. peanut oil 1 ½ lb. snow peas, washed and trimmed
1 tbsp. minced ginger 1 tbsp. minced garlic
1 ½ tbsp. soy sauce 1 tsp. sesame oil
Heat the peanut oil in a large, deep skillet or wok over high heat. When the oil begins to smoke, toss in peas and cook, stirring constantly, until they are glossy and bright green, about 5 minutes. When peas are almost done, stir in the ginger and garlic and cook 1 minute. Turn off heat and remove peas to a platter. Toss with the soy sauce and sesame oil. (Serves 4, adapted from the New York Times)

Shaker-style Apple Cake
Cakes like these have been served by Shaker communities in Pennsylvania for over 200 years. Their ease and simplicity makes them the perfect end to a home cooked meal.
1 ½ c. all purpose flour 2 tsp. baking powder
¼ tsp. salt ¼ tsp. ground cinnamon
¾ c. granulated sugar 5 tbsp. butter, softened
1 tsp. vanilla extract 1 large egg
½ c. 2% milk 1 c. finely chopped peeled apples
½ c. raisins ¼ tsp. chopped walnuts
1 tsp. powdered sugar
Preheat oven to 350F. Coat a 9-in. round cake pan with cooking spray and a bit of flour. Mix the flour, baking powder, salt, and cinnamon in a small bowl. In a large bowl, beat together the granulated sugar and butter until well blended. Beat in vanilla and egg. Beat in flour mixture and milk. Stir in the apple, raisins, and walnuts and scrape the batter into the prepared pan. Bake for 30 minutes or until a tester comes out clean. Let cool 10 minutes in the pan, then remove. Sift powdered sugar over cake. (Serves 8, from Cooking Light Magazine)

Meredith Deaton for naturalfarms

420 South Utica Ave, Tulsa OK 918-583-5354 www.naturalfarms.com

Spicy Butternut Squash Soup
Serve this soup for a light lunch or dinner with a mixed green salad and a slice of crusty bread.

1 tbsp. olive oil 3 cloves garlic, chopped
1 tbsp. grated ginger 1 jalapeno, seeded and chopped
½ tbsp. salt Pinch of cayenne pepper
1 ½ c. chicken broth ½ tbsp. light brown sugar
1 ½ tbsp. cream or half and half
2.lb. butternut squash, peeled & cut into 2 in. cubes

Heat olive oil in a 4- to 5-qt. pot over high heat. Add garlic, ginger, jalapeño, and salt. Cook, stirring constantly, until fragrant but not yet browned, 1 to 2 minutes. Add cayenne and cook, stirring, for 30 seconds. Add squash, broth, brown sugar, and 3 cups water. Bring to a boil, lower heat to a simmer, and cook, stirring occasionally, until squash is tender, about 20 minutes. In a blender, purée the soup in batches until smooth, then pour back into the pot. Stir in the cream and cook until it is heated through. (Serves 3-4, adapted from Southern Living)

Recipes for 03/22/13

naturalfarms — Sat, 23 Mar 2013 16:54:33 +0000

Co-op Program Produce Bag for March 22, 2013
Red Leaf Lettuce, Yams, Asparagus, Eggplant, Sweet Peppers,
Basil, Raisins, Ruby Grapefruit, Bananas

Eggplant and Garbanzo Pita Sandwiches
Not in the mood for a sandwich? Omit the pita and serve the filling as a side dish, or stir in some brown rice for a vegetarian main course.
2 tablespoons olive oil 1 lb. eggplant, peeled and cut into 3/4-in. cubes
1 1/2 cups chopped onions 1 (15 oz.) can garbanzo beans
1 tablespoon ground cumin 1 tablespoon lemon juice
1/4 c. chopped fresh basil, divided 5 tablespoons crumbled feta cheese, divided
3 pita bread rounds, warmed in oven or toasted

Heat oil in large nonstick skillet over medium-high heat. Add eggplant cubes and onions; sauté until soft and beginning to brown, about 9 minutes. Stir in drained garbanzo beans, cumin, and lemon juice. Sauté until heated through and flavors blend, adding enough garbanzo bean liquid by tablespoonfuls to moisten if mixture is dry, about 4 minutes. Stir in 3 tablespoons basil and 3 tablespoons feta cheese. Season generously with salt and pepper.Cut pita breads crosswise in half. Spoon eggplant mixture into pita breads. Sprinkle filling with remaining basil and feta and serve. (Yields 6 sandwich halves, adapted from epicurious.com)

Asparagus with Garlic-Infused Olive Oil
If you have any garlic oil left over, use it to make salad dressing or sauté vegetables.
1/4 cup extra-virgin olive oil 4 cloves fresh garlic, minced
1/2 teaspoon onion powder 1 tablespoon fresh finely chopped parsley
1 pound thin asparagus, ends trimmed
Pre-heat the oven to 400 degrees. In a small pot, heat the oil, garlic, onion powder, and parsley on medium-low heat. Cook for 3 minutes, until the garlic mixture is fragrant but not browned. Spread the asparagus in a single layer on a foil-lined baking sheet. Lightly sprinkle with coarse sea salt and freshly ground pepper. Drizzle on the garlic-oil mixture. Roast for 8-10 minutes, until the asparagus are bright green; do not overcook. (Serves 3-4, adapted from Bon Appetit)

Banana Pudding
This recipe uses lower fat products to create a skinny version of the popular Southern treat.
1/3 cup all-purpose flour Dash of salt
2 1/2 cups 1% low-fat milk 1 (14-ounce) can fat-free sweetened condensed milk
2 large egg yolks 2 teaspoons vanilla extract
3 cups sliced ripe banana, divided 45 reduced-fat vanilla wafers, divided
4 large egg whites 1/4 cup sugar

Preheat oven to 325°. Combine flour and salt in a medium saucepan. Gradually add milks and yolks; stir well. Cook over medium heat 8 minutes or until thick, stirring constantly. Remove from heat; stir in vanilla. Arrange 1 cup banana slices in bottom of a 2-quart baking dish. Spoon one-third of pudding mixture over banana. Arrange 15 wafers on top of pudding. Repeat layers twice, arranging the last 15 wafers around edge of dish. Push cookies into pudding.
Beat egg whites at high speed of a mixer until foamy. Gradually add sugar, 1 tablespoon at a time, beating until stiff peaks form. Spread meringue evenly over pudding, sealing to edge of dish. Bake at 325° for 25 minutes or until golden. Note: Banana Pudding may be a bit soupy when you first remove it from the oven. Let cool at least 30 minutes before serving. (Serves 10, from Cooking Light Magazine)
Meredith Deaton for naturalfarms

420 South Utica Ave, Tulsa OK 918-583-5354 www.naturalfarms.com

Recipes for 03/15/13

naturalfarms — Sat, 16 Mar 2013 16:55:14 +0000

Green Leaf Lettuce, Green Chard, Green Beans, Yellow Onions, Russett
Potatoes, Parsley, Cauliflower, Avocadoes, Kiwis, Pineapple

White Bean, Chard, and Potato Ragout
This hearty stew is filling as a vegetarian dish, but meat lovers can stir in cooked sausage or leftover roast chicken.
2 (15 oz) cans white beans, drained 1 bay leaf
2 sprigs fresh thyme ¾ lb. chard, stems and leaves chopped separately
1 medium onion, chopped 3 garlic cloves, sliced
1 lb. russet potatoes, diced 2 tbsp. chopped fresh parsley
2 tbsp. olive oil 4 c. vegetable or chicken stock
Heat olive oil in a large, deep pot over medium heat. Add the onion and chard stems; cook, stirring often, 5 minutes or until tender. Add the garlic and cook 1 minute more. Add the potatoes, thyme, bay leaf, and stock. Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes. Salt to taste. Add the beans and chard leaves to the pot, cover, and simmer for 15 minutes longer. Season with pepper and additional salt if necessary. Garnish with parsley just before serving. (Serves 4-6, adapted from the New York Times)

Cauliflower with Green Beans and Ginger
In this recipe, high heat releases the aroma of the spices and creates richly caramelized vegetables.
½ tsp. ground cumin ½ tsp. ground mustard
2 tbsp. olive oil 1 small onion, chopped
1 head cauliflower 8 oz. green beans, trimmed
2 cloves garlic, minced Large pinch dried chili flakes
1 tsp. finely minced fresh ginger
Chop the cauliflower into ½ in. florets. Pour the oil into a large skillet over medium-high heat. Add the onion; cook 1 minute. Add the cauliflower and green beans and cook without stirring for 4 minutes, or until nicely browned. Stir occasionally, cook 7 minutes more. Turn the heat down to medium-low and cook 3 minutes more. Add the garlic, ginger, cumin, mustard, and red chili flakes; cook 1 minute longer. Season to taste with salt and pepper and serve. (Serves 4, adapted from SimplyRecipes.com)

Sweet and Spicy Grilled Pineapple
Put these pineapple sticks on toothpicks and serve them as an appetizer at a BBQ party.
1 pineapple, peeled & cut into 3-in. sticks ¼ tsp. honey
3 tbsp. melted butter 1 dash hot pepper sauce
Place pineapple into a resealable plastic bag with the remaining ingredients. Add a pinch of salt if desired. Seal bag and shake it to coat the pineapple slices evenly. Marinate for at least 30 minutes, or up to 8 hours. Preheat a grill for high heat, and lightly oil the grate. Grill pineapple for 2-3 minutes per side, or until heated through and grill marks appear. (Serves 4, adapted from AllRecipes.com)

Meredith Deaton for naturalfarms

420 South Utica Ave, Tulsa OK 918-583-5354 www.naturalfarms.com