gluten free Tag

09 Aug

Posted at 09:33h in Recipes by
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Basil Quinoa with Edamame and TomatillosPoblano peppers are one of the most mild of hot peppers, measuring 1,000 to 2,000 Scoville Heat units. This is quite modest compared to, for example, it’s fiery relative the cayenne pepper, which has a heat unit of 30,000 to 50,000! The light spice of the poblano makes it a very versatile ingredient in the kitchen, and since it won’t singe taste buds, you can really taste its flavor.

The heat in poblanos and other peppers is caused by plant compounds called capsaicinoids, which are generally thought to exist as a natural deterrent against animals and fungi. Capsaicinoids have been linked to several health benefits over the years including, improved circulatory and heart function; pain management for arthritis, neuropathy and psoriasis; balanced and healthy cholesterol; increased metabolism; and even prevention against prostate cancer. Of course, poblanos mildness does means it has less capsaicinoids than the aforementioned cayenne or even a jalapeño, but it is worth noting.  And, like most veggies, all peppers are low in fat and cholesterol, high in fiber, and contain free radical-fighting antioxidants — a great addition to any diet!

We’ve posted a few recipes on the blog that feature poblanos; Summertime Chili, Creamed Sweet Corn with Poblanos, and Stuffed Poblanos with Mexican-style Quinoa. The recipe below uses two superfoods, edamame and quinoa, as well as flavorful basil and tomatillos, making it not only a nutritious, but delicious dish.

References and recommended links:

Ingredients:
1 bunch fresh edamame, pods removed from branches
1 cup quinoa
1 tbs grapeseed oil
4-5 tomatillos, chopped
1 onion, chopped
3 garlic cloves, minced
1-2 poblano peppers, seeded and chopped
2 tbs chopped fresh basil, chopped
2 cups No-chicken Broth

Method:
Heat enough water to cover edamame pods and bring to a boil. Add edamame and blanch for 3 minutes. Drain and set aside.

Heat oil in a heavy-bottomed pan or pot (a dutch over works great). Add onions and cook until translucent, about 3-4 minutes. Add garlic, tomatillos, and jalapeño and cook until tender, about 5 minutes. Add quinoa, basil, and broth and bring to a boil. Reduce heat to low, cover and let simmer 10-15 minutes, until quinoa is cooked through.

Shell edamame and put beans aside.

Remove quinoa from heat, stir in edamame and let sit for 5 minutes. Salt to taste.

Post and photo by Mikaela D. Martin: Blooming Glen CSA member since 2005, board-certified health counselor, and co-founder and -owner of Guidance for Growing, an integrative wellness practice in Souderton. Read more about healthy eating and living on her site, http://guidanceforgrowing.com!

02 Aug

Posted at 16:30h in Recipes by
9 Likes

With beautiful tomatoes, spicy peppers, pungent onions, and zesty cilantro all in one share, a batch of fresh salsa was calling my name last night.

There are several hot peppers to choose from this week. I used a serrano pepper, a variety of chili that originated in the mountainous regions of Mexico. It is the pepper traditionally used in making pico de gallo and salsa. It is hotter than a jalapeno and has a nice bright flavor for use in raw recipes.

This recipe makes a “medium” salsa, but can be adapted to be as spicy or mild as you like. Omit the hot pepper all together if you’ve got a sensitive mouth, or kick it up a notch by including the seeds or more than one hot pepper.

Salsa Fresca

In a food processor, pulse together: 1 pound red tomatoes (about 2 medium-sized tomatoes), cored and chopped; 1 torpedo onion, greens cut off and bulb chopped; 1 serrano pepper, stem and seeds removed; 1 handful cilantro; 1 garlic clove; juice of one lime; and a pinch of salt, to taste.

Voila! You’ve got salsa!

Now you can top these ultra-simple tostadas with a dollop of the salsa for a quick and fresh dinner. They are a great way to use up leftovers from a roasted Ledamete Grass chicken, and perfect for a summer night when the last thing you want to do is slave away over a hot stove.

Chicken Tostadas

Heat 2 tablespoons vegetable oil in a cast iron or non-stick pan. When the oil is sizzling hot, lightly fry 4 corn tortillas (one at a time) in the oil–about 50 seconds per side, until just golden brown and starting to puff up. Place fried tortillas on a paper towel or newspapers to absorb extra oil.

Top fried tortillas with 2 cups shredded cooked chicken, shredded or crumbled cheese (I like cotija, a mild Mexican cheese, but cheddar, jack, or chevre also work well), a big dollop of your salsa, and a squeeze of lime.

Text and photography by Kate Darlington – Blooming Glen Farm second year intern, fresh food enthusiast, and budding food blogger. She also writes for the Digging Deep Campaign, as well as for her personal blog, Growing Things.

 

14 Jun

Posted at 20:12h in Recipes by
4 Likes

Garlic scapes are the flower shoots that grow from the hard-neck varieties of garlic grown here on the farm. By plucking them from the plant, we encourage the bulbs to grow fat in the ground and simultaneously get yet another way to enjoy garlicky goodness.

Don’t be overwhelmed by the mass of these curlicues you’ve acquired in the last two weeks. Garlic scapes are wonderfully versatile. In any recipe that calls for garlic, you can replace one clove for about one scape. Because they are milder than cloves, garlic scapes can also be eaten more like a side dish than a seasoning. Just chop several into 2-inch segments and sauté on high heat with a bit of oil until they are tender and a bit caramelized.

I use garlic scape and kale pesto in this recipe to make a delicious filling for chickpea flour crepes. It may look and sound fancy, but it was a synch to whip up (I did it in about 10 minutes over lunch the other day). Chickpea flour is now widely available as a gluten-free substitute for wheat flour (I think I even found it in the local Landis). If you can’t find it or don’t have it, the recipe should work just fine with whole-wheat flour.

Use the leftovers of this pungent pesto to add flavor to soup or steamed veggies, toss with pasta, or garnish a rich piece of grilled meat.

Chickpea Flour Crepes with Savory Sautéed Veggies

Heat a small amount of oil or butter in a non-stick or cast iron pan. When oil is hot, add 1 cup sliced summer squash. When squash is tender, add 1 cup chopped kale, Swiss chard, or beet greens. Cook until greens are just wilted. Toss veggies with 2 tablespoons garlic scape pesto.

Whisk together one egg, ½ cup chickpea flour, 1 tablespoon olive oil, and a pinch of salt in a bowl. Slowly whisk in warm water until the batter becomes thin and pourable (thinner than pancake batter).

Ladle a small amount of the batter onto a hot, non-stick griddle or pan. Using the back of the ladle, spread the batter into a thin layer about the size of a tortilla. Carefully flip the crepe with a large spatula when the top starts to form bubbles and the bottom is golden brown. Repeat with the rest of the batter.

Spoon some vegetable mixture in the center of a crepe, sprinkle with some crumbled goat or feta cheese, and fold crepe over into a large taco shape.

Garlic Scape and Kale Pesto

In a food processor combine:

4-5 garlic scapes, chopped
½ cup kale, chopped
5 tablespoons olive oil
2 tablespoons raw pumpkin or sunflower seeds (*pesto hint: you can replace pine nuts with sunflower seeds in almost any pesto recipe for a nearly identical taste at a much more affordable price)
juice of 1 small lemon
pinch of salt

Process until garlic and kale are minced and ingredients are well blended together. Pesto can be stored in the fridge for about a week.

Text and photography by Kate Darlington – Blooming Glen Farm second year intern, Colorado native, and food lover. 

07 Jun

Posted at 20:39h in Recipes by
9 Likes

Kohlrabi before & afterKohrabi is a member of the Brassica oleracea, or cabbage, family.  Hugely popular centuries ago, kohlrabi has made a resurgence over the past several years, increasing in availability, thanks to its easy-to-grow nature.  As with most veggies, kohlrabi is low in calories, fat, and cholesterol, is high in fiber, and is super versatile. It’s a good source of thiamin, folate, magnesium, and phosphorus, and a very good source of vitamins C and B6, potassium, copper and manganese.

Kohlrabi can be eaten raw or cooked.  Its mild taste (much more modest than it’s broccoli and cabbage family members) makes it a great ingredient for slaw and salad recipes.  It’s also a very popular ingredient in Indian cooking, where it becomes tender and takes on the many exotic flavors of Indian spices.  You can click here for a raw Kohlrabi and Turnip Slaw recipe from Blooming Glen, and read below for a cooked Kohlrabi Dal with Aromatic Rice recipe.

Want to know more about kohlrabi? Here are some recommended links:

Kohlrabi Dal & Aromatic Rice

Kohlrabi Dal with Aromatic Rice

Ingredients
1 cup brown basmati or brown jasmine rice

1 kohlrabi (about 2 cups), plus greens, diced or chopped
2 cups red lentils
2 tsp tumeric, divided

1 modest splash grapeseed oil
2 cloves garlic, minced
1 teaspoon mustard seeds
1 teaspoon cumin seeds
1 large onion (about 2 cups), chopped
1 large tomato (about 2 cups), diced

1/2 teaspoon chili powder
1 teaspoon cumin powder
1 teaspoon coriander powder
1 teaspoon garam masala powder
1 teaspoon salt

chopped cilantro, optional
shredded coconut, optional

Method
Prepare rice as directed on package.

Combine kohlrabi, lentils, and half the turmeric with 3 cups of water in a pot. Bring to a boil and reduce heat to low. Simmer until the lentils (dal) is tender, about 20 to 25 minutes. Salt to taste and set aside.

While the kohlrabi and dal are cooking, heat oil in a deep skillet. Add garlic, mustard seeds and cumin seeds. When the seeds begin to pop, add the onion and remaining turmeric and sauté until onions start to soften, about 2-3 minutes (add a little water, if needed).  Add the tomato, mix well, and cook until tender. Stir in the kohrabi-dal mixture, chili powder, cumin powder, coriander powder, and garam masala powder, and cook until flavors mix, about 5-10 minutes. Add salt, stir well, and adjust to taste.

Divide kohlrabi dal and rice into 6 servings, top with chopped cilantro leaves and/or shredded coconut.

Post and photo by Mikaela D. Martin: Blooming Glen CSA member since 2005, board-certified health counselor, and co-founder and -owner of Guidance for Growing, an integrative wellness practice in Souderton. Read more about healthy eating and living on her site, http://guidanceforgrowing.com!

01 Nov

Posted at 22:24h in Recipes by
5 Likes

Orangey Sweet & Sour CabbageCabbage is probably one of the most abused vegetables in town. On St. Patrick’s Day, it’s appearance is first upstaged by the potato, and then its nutrition is slow-cooked to near depletion. In picnic season, it’s coated with fatty oils, dressings and cream sauces. Probably worst of all, it’s reputation seems to be forever tarnished, thanks to the tiresome cabbage soup fad diet.

But, the cabbage deserves so much more than this! It’s anti-inflammatory properties are stellar, thanks to the high content of an amino acid called glutamine. In addition to promoting the digestive process and intestinal health, glutamine has been shown to be useful in all sorts of treatments including burns and peptic ulcers. Because cabbage is a member of the cruciferous family, it’s also a great cancer-fighting food. Cruciferous veggies are high in indole-3-carbinol, a chemical shown to block the growth of cancer cells, as well as stimulate DNA repair in cells. Finally, a look at cabbage’s nutritional profile shows it as an excellent source of vitamins K and C, a very good source of fiber, manganese, folate, vitamin B6 potassium and omega-3 fatty acids, and a good source of thiamin (vitamin B1), riboflavin (vitamin B2), calcium, magnesium, vitamin A, and protein.

Clearly, cabbage deserves to shine in all of our diets.  To get the most nutrition, be sure to eat it raw or fast-cooked. Cabbage is delicious steamed and splashed with balsamic vinegar, fits well into just about any stirfry, and makes a perfect wrap:

Orangey Sweet & Sour CabbageOrange Sweet & Sour Cabbage Wraps

Steam 12-15 large cabbage leaves until just tender, about 4 minutes, and set aside.

Combine sauce ingredients and set aside:
2/3 cup white vinegar
1/3 cup tamari
1/2 cup ketchup
1/4 cup agave
4 tablespoons fresh orange juice
2 tablespoons arrowroot powder or cornstarch
1 teaspoon ground ginger
1/4 tsp cayenne
zest from 1/2 orange

Heat 1 tablespoon grapeseed oil in a large skillet over medium-high heat. Add 2 cups seitan*, chopped small, and cook until crispy (about 10 minutes), stirring occasionally. *Use crumbled tempeh for a gluten-free version, or if seitan is not available.

Reduce heat to low-medium, stir in 1 1/2 cup bell peppers, chopped small, 1 1/2 cup onion, chopped small and 4 cups cabbage, thinly shredded and cook until tender, but still crisp (about 5 minutes), stirring occasionally; if mixture is sticking to pan, add a little water.

Reduce heat to low, stir in 3 cups cooked brown rice and half of the sauce, mix well and allow to thicken. Add sauce until the filling reaches your desired consistency. Remove filling from heat, scoop onto cabbage leaves and wrap ’em up!

Serve these immediately, two to three as a main dish or one as a side.  Options: Substitute peppers and rice for any veggies that are in season and grains that are on-hand.  Increase cayenne if you want to turn up the heat.  Substitute pineapple juice for orange juice and eliminate the orange zest if you want a more neutral sweet-and-sour flavor.

Post and photo by Mikaela D. Martin: Blooming Glen CSA member since 2005, board-certified health counselor, and co-founder and -owner of Guidance for Growing, an integrative wellness practice in Souderton. Read more about healthy eating and living on her site, http://guidanceforgrowing.com!

14 Oct

Posted at 21:26h in Recipes by
5 Likes

Lemon & Leek Kale SaladKale shares similar health benefits with its friend, Swiss chard. In addition to being a cancer-fighting and heart health-promoting superhero (thanks to all those antioxidants), kale’s omega-3 and enormous vitamin K content make it a great tool to fight against the inflammation that’s linked to so many chronic health conditions.

My favorite benefit of kale though, is its detoxification abilities. Kale’s glucosinolates make isothiscyanates, which studies have shown assist our cell’s detox activities. The nutrition and compounds in kale assist in eliminating the toxic molecules in our body caused simply from the hazards of daily living; pollution, medication, processed food chemicals, etc.  We all could benefit from a little cleansing, right? 🙂

Kale is most often eaten cooked, but there are health benefits to eating our foods raw. The recipe below uses the acidity in fresh lemon juice to help “cook” the kale, leaving it a nice, soft and chewy texture.

Lemon & Leek Kale Salad

Lemon & Leek Kale Salad

Add dressing ingredients in a large bowl, stir until combined:
1 tablespoon olive oil
1 tablespoon tamari sauce
Juice and zest of one lemon
1/2 teaspoon of honey (use agave for vegan version)
salt and pepper to taste

Add to bowl:
1 bunch of kale (~20 leaves), stems removed, cut into bite-sized chunks or strips.
1 leek, white part sliced in half lengthwise and then into thin half-moons.

Stir into the dressing to well coat. A great method is to use your hands and “massage” the leaves with the dressing. Allow to marinate in fridge until ready to eat (ideally 4-8 hours, but it’ll be tasty after even just 30 minutes).

Stir in 1/4 cup seeds and/or chopped nuts (sesame and pumpkin seeds or slivered almonds are a great choice) right before serving.

Post and photo by Mikaela D. Martin: Blooming Glen CSA member since 2005, board-certified health counselor, and co-founder and -owner of Guidance for Growing, an integrative wellness practice in Souderton. Read more about healthy eating and living on her site, http://guidanceforgrowing.com!

01 Oct

Posted at 10:29h in Recipes by
6 Likes

Warm Curried Millet Salad with Delicata SquashDon’t let delicata squash’s small size fool you! Each pint-sized veggie boasts loads of nutrition. Low in calories, carbs and fat, high in Vitamins A and C and containing both minerals calcium and iron, delicata is a health-promoting addition to anyone’s diet.

Appropriately named for it’s delicate weight and size, delicata is considered a winter squash, making an appearance in the cooler weather.  However, delicata is actually a member of the summer squash family, which includes gold and green zucchini, pattypan, and yellow crookneck varieties.  This is a great point to keep in mind when preparing delicata, as it cooks up more like its summer cousins; preparation and cook time is quick and the skin is also eaten.

Lucky for us, extra delicata with just a slight soft spot was for the taking on the Blooming Glen Farm sharing table this week. If you, like me, took advantage of the gift, you’ll be able to put to use the tasty recipe below. In this warm dish, delicata’s sweet potato flavor and beneficial nutrition is highlighted against the super-grain, millet.

Warm Curried Millet Salad with Delicata Squash

Warm Curried Millet Salad with Delicata Squash
Heat oven to 425-degrees. Slice two small delicata squash in half lengthwise and spoon out seeds. Slice halves lengthwise again and place in a single layer, flesh side up, on a cookie sheet. Lightly spray with grapeseed oil and sprinkle with salt and pepper. Cook until soft and edges begin to brown, about 25 minutes. Remove from oven and let cool.  Note: Careful not to eat all these up before you can get them into the salad 😉

In a large pot, boil 3 cups of water and 1 1/2 cups of millet. Cover, reduce to a simmer and cook until done, about 20 minutes. Remove from heat and fluff with a fork.

In a small bowl, whisk together 1/3 cup lemon juice, 3 tablespoons curry powder, 2 tablespoons tamari and 1 tablespoon ginger powder or freshly minced ginger.

A few minutes before the squash and millet are done, sauté 2 cups of thinly shredded or chopped Swiss chard and 1/4 cup chopped onion.

Dice squash and add to millet along with chard-onion mixture and 1/4 cup raisins. Combine ingredients while stirring in sauce. Serve hot.

This makes a satisfying main dish; try serving with grilled veggies, curried tofu or a bit of curried chicken.  As a side, a smaller portion goes great with a couple slices of smoky grilled tempeh and steamed broccoli.

Post and photo by Mikaela D. Martin: Blooming Glen CSA member since 2005, board-certified health counselor, and co-founder and -owner of Guidance for Growing, an integrative wellness practice in Souderton. Read more about healthy eating and living on her site, http://guidanceforgrowing.com!

23 Sep

Posted at 16:17h in Recipes by
10 Likes

Swimming in poblanos? Try these little poblano boats to deliciously deliver one of nature’s greatest superfoods, quinoa, to your awaiting taste buds and belly! Quinoa (pronounced KEEN-wah) easily incorporates the seasonings and spices with which it’s cooked without losing its own taste and texture, making it a great companion to the robustly flavorful poblano.

Poblanos & Quinoa

Technically a seed, though often grouped with whole grains, quinoa is tightly packed with essential micronutrients magnesium and mangnese and delivers a healthy dose of fiber. Quinoa also contains all nine essential amino acids, making it a source of complete protein — in fact, it’s considered to have the most complete amino acid profile of all grains.  Start reaping quinoa’s benefits today with the stuffed pepper recipe below.  Two or three pepper halves work as a main course, or serve just one as an appetizer or side.

Stuffed Peppers: Poblanos & Mexican-style Quinoa

BPoblanos & Quinoaoil 1 cup of water and 1/2 cup your favorite quinoa (a mix of red and yellow is pictured), cover pot and lower to a simmer until quinoa is cooked through, about 12 minutes.

Slice 3-4 poblano peppers in half lengthwise and remove seeds.  Steam pepper halves in a steamer basket until tender-crisp, about 3 minutes. Set aside on a plate.

In small a frying pan, sauté until just soft (about 5 minutes):
1/4 onion
1/4 cup sweet frying peppers
2 cloves minced garlic
1 teaspoon ground cumin
1 teaspoon oregano
1/2 teaspoon smoked paprika

Stir in 1/2 cup cooked black beans and 1/4 cup chopped tomato and heat through.  Keep mixture warm until quinoa is done cooking.

Combine quinoa and vegetable-bean mixture, stirring well. Stuff pepper halves with mix, and enjoy hot or at room temperature. Serve with salsa, guacamole or avocado, cheese, sour cream, cilantro and/or lime wedges.

Post and photo by Mikaela D. Martin: Blooming Glen CSA member since 2005, board-certified health counselor, and co-founder and -owner of Guidance for Growing, an integrative wellness practice in Souderton. Read more about healthy eating and living on her site, http://guidanceforgrowing.com!