Spicy Double Mustard Potato Salad

Here's another delicious potato salad, one that's full of spicy mustard flavor due to a lemony mustard dressing as well as the addition of finely chopped mustard greens.  I sometimes call this recipe green potato salad; and it's a perfect side for the St. Patrick's Day corned beef you might be cooking up this weekend.

Even without the corned beef, this potato salad is refreshingly tangy.  You can control the spiciness by choosing a mustard that's got just the right amount of zing for your taste.

I find it's easier to peel potatoes after boiling them.  Wait until they're cool enough to handle and you'll find the thin skin will peel off very easily.  Or you can leave the skins on if you prefer.

For 4 side servings:

2 large russet potatoes
3-4 purple scallions, finely chopped
2 T finely chopped fresh parsley
2/3 C loosely packed, finely chopped curly mustard greens
salt and pepper to taste
1/4 C Lemony Mustard Dressing (see recipe below)

1.  Scrub the potatoes.  Place them in a pot with cold water to cover.  Bring to a boil and boil over medium-low heat until they can be easily pierced through with a fork.  Drain and allow potatoes to cool.

2.  When the potatoes are cool enough to handle, peel off their thin skins and dice.  Place the diced potatoes in a bowl.

3.  Add the finely chopped scallions, parsley, and mustard greens as well as a little salt and pepper.  Pour the Lemony Mustard Dressing over and stir until well-mixed.  If you prefer, smash a few of the potato pieces to make a slightly smoother texture.

4.  Taste and adjust the seasoning and/or add more Lemony Mustard Dressing if you wish.

5.  Serve immediately or refrigerate until ready to serve.

Lemony Mustard Dressing (double this recipe if you wish)

1/4 C extra virgin olive oil
1/4 C fresh squeezed lemon juice
1 T Dijon mustard
1/4 t fine grated lemon peel
1/2 t agave syrup or sugar
pinch salt

Vigorously mix all of the ingredients together with a fork or small whisk until combined.  Use immediately or store in the fridge.

Today's bounty included:

From County Line Harvest South: Mixed baby lettuces, mixed mustard greens, French breakfast radishes, baby rainbow carrots, purple scallions, scarlet turnips, and red beets;

From Jimenez Family Farm:  Broccoli, Tuscan kale, potatoes, yellow onions, Chanteney carrots, cabbage, and purple curly kale.

Enjoy!

Shelley

Broccoli, Apple and Pecan Salad

Today's recipe is an easy-to-make salad that's attractive, refreshing, and a great way to use one of early spring's most nutritious vegetables - broccoli.

I like to steam or blanch my broccoli for a minute to lock in that bright green color.  It also keeps a little better in the fridge when blanched.  But you can skip this step if you prefer.

Broccoli, Apple and Pecan Salad is dressed with a lemony vinaigrette dressing.  I like to use preserved lemons for this dressing.  But if you don't have preserved lemons, you can use Eureka or Meyer lemons and grate a little peel onto the salad with a microplane grate (or not).  You can even use orange, if you prefer.



For about 4 side dish servings:

1/2 lb. broccoli
1 large Pink Lady or Fuji apple
1/4 C chopped toasted pecans
Lemon Vinaigrette Dressing (see below)
Salt and pepper to taste

1.  To blanch the broccoli:  Prepare a large bowl of ice water and set it aside in the sink.  Trim the bottom end and tough outer skin on the stem of the broccoli.  Cut into medium to large florets.  Place florets in the basket of a steamer with water on the bottom.  Cover.  Bring to a boil and steam for a minute or so, until florets are bright green but the broccoli still has its crunch.  Remove from heat.  Drain, then put broccoli florets into the ice water bath to stop the cooking and set the bright green color.  When cooled, drain the broccoli well and chop into small pieces.

2.  Cut the apple in quarters lengthwise.  Remove the core.  Cut each quarter into thirds or quarters lengthwise, then cut crosswise into small pieces.

3.  Place chopped broccoli and chopped apple in a large bowl.  Add the pecans.  Toss with Lemon Vinaigrette Dressing.  Season with salt and pepper to taste.  Serve or chill in the fridge until ready to serve.  Will keep in fridge for 2-3 days.

Lemon Vinaigrette Dressing

1 t finely minced preserved lemon peel
2-3 T olive oil
2 T apple cider vinegar
1 t agave syrup, simple syrup or 1/2 t honey

Mix all ingredients together until well-blended.  Use half or more of this recipe to dress the salad.  If you don't have preserved lemons, use 1 t fresh squeezed lemon juice and grate a little lemon peel over the salad before tossing.

I like to use a lot of freshly grated black pepper in this salad.

Today's bounty included:

From County Line Harvest South:  Baby red beets, radishes, purple scallions, purple curly kale, and mixed mustard greens;

From Jimenez Family Farm:  Broccoli, white turnips, Chantenay carrots, space spinach, cilantro, cabbage, onions, potatoes, and Tuscan kale; and

From K and K Ranch;  Navel oranges and Murcott honey tangerines.

Enjoy!

Shelley

Raw Beet Salad

Most beet recipes call for the beets to be cooked in some fashion.  And roasted beets are among the most delicious vegetable treats.  I like to keep a few roasted beets in the fridge so that I can make a beet salad anytime.  However, raw beets make a very tasty salad as well, in a fraction of the time.  Just peel and grate the beets, mix up a quick dressing, and toss.

This beautiful salad can be eaten immediately after it's made, or you can make it a day or two ahead and allow the beets to soak up some of the flavorful citrus dressing.  Either way, this great summer salad is perfect for a picnic or a barbeque.

2C grated beets*
1T minced green shallots or red onion
2 T fresh-squeezed lemon juice
2 T fresh-squeezed orange juice
2 T olive oil
2 t honey
salt and pepper to taste

1.  Mix the grated beets and shallot or onion in a medium bowl.

2.  In a separate small bowl, mix together the remaining ingredients until well combined.

3.  Pour the dressing over the grated beets and shallots and toss to coat evenly.  Serve immediately or refrigerate until ready to serve.

*The easiest way to grate beets is in a food processor fitted with the grating blade, but it's almost as easy to grate beets using a hand grater, and there's less clean-up with the hand grater.

You can substitute 1C grated carrots for 1C grated beets if you prefer.  And you can double or halve this recipe if you would like to make more or less.

Today's bounty included:

From Jaime Organics:  Yellow and green hot-house peppers, cilantro, and dill;

From JR Organics:  Red leaf lettuce, arugula, and chard;

From Sage Mountain Farm:  Shiraz beets, 8-ball squash, kale, and purple scallions;

From Sweet Tree Farms:  Yellow peaches and white nectarines; and

From Weiser Family Farms:  Charentais melon and spring french shallots.

Happy 4th of July!

Shelley

Creamy (Spicy) Avocado Dressing

Guacamole is such a delicious treat, it's easy to forget how many other uses there are for avocados.  One of my favorites is a creamy salad dressing that turns the simplest of salads into something special.  It's super easy to make, too, especially if your avocado is nice and ripe.

I put the (spicy) in parenthesis because while I like to put chipotle in this dressing, but it's entirely optional.  You'll still get a delicious dressing without the heat.  Likewise for cilantro, if you're not a fan, feel free to substitute parsley.

I mix up this dressing in a bowl with a fork, but you can use a blender or a food processor if you prefer.  The recipe below uses one avocado, but you can double or triple the recipe.  However, just like cut avocados, this dressing will brown even in the fridge, so it's best to eat it the same day you mix it up.

Creamy (Spicy) Avocado Dressing

1 medium ripe avocado
1/2 C buttermilk (or a little more to taste)
juice from 1 small lemon
1-2 green onions, minced
1-2 T minced cilantro or parsley
2 T mashed chipotle pepper in adobo sauce (optional)
salt and pepper

1.  Cut the avocado in half lengthwise.  Remove the pit and scoop the avocado flesh into a bowl.  Mash with a fork until creamy.

2.  Mix in the buttermilk and lemon.  Stir until well-combined.

3.  Stir in the minced green onions, cilantro or parsley, and chipotle pepper.

4.  Season with salt and pepper to taste.  Serve immediately or refrigerate.

You can find small cans of chipotle peppers in adobo sauce at most Mexican markets as well as many grocery stores.

I put my Creamy Spicy Avocado Dressing on a simple salad of Red Sails lettuce and thinly sliced radishes.  It's also great on an iceberg wedge or on grilled romaine with crumbled bacon bits.

This week's bounty included:

From Sage Mountain Farms:  Strawberries, Red Sails lettuce, zucchini, and arugula;

From JR Organics:  Carrots, parsnips, and baby leeks;

From Jaime Farms:  Tuscan kale, radishes, free range eggs, hot-house on-the-vine tomatoes, green onions, parsley, and baby dill;

From Weiser Family Farms:  Russian banana potatoes; and

From Rancho Santa Cecilia:  Avocados.

Enjoy!

Shelley

Massaged Kale Salad

Jennie Cook, a local caterer who catered our July 4, 2010 party for the Food & Flowers Freedom Act, recently introduced me to Massaged Kale Salad. What a revelation it was! By simply spending a few minutes literally playing with your food, you can create an amazingly delicious raw kale salad which serves as a blank slate for any number of additional ingredients.

A little crumbled blue cheese, toasted walnuts, and diced fresh apple or pear adds up to one tasty version. Vegans might prefer chopped sun-dried tomatoes and toasted pine nuts. Sprinkle in a bit of garam masala and toss in peeled and sliced mango and a handful of raisins and you've got something with Indian flavors. Whatever you decide to do, it won't take more than a few minutes to pull the whole salad together.My recipe uses another of today's CSA bounty - grapes.

Their sweetness is a nice counterpoint to the tartness of the lemon juice and the slight bitterness of the kale.

1 bunch kale (6 large leaves or more)
2 t extra virgin olive oil
scant 1/2 t salt
1 generous t lemon juice
1/2 C halved grapes, or more to taste
3-4 T shelled toasted pistachio nuts
pepper to taste

1. Wash and dry the kale leaves. Remove the leaves from the stalks. Slice the leaves crosswise in approximately 1/2 inch pieces. [This is called a chiffonade.] Compost the stems.

2. Turn the kale leaves into a large bowl. Add the olive oil, salt, and lemon juice. With clean hands, gently massage the salt, oil, and juice into the kale leaves for 1-3 minutes, until the kale is approximately half the volume it started out. You can massage a little more or less to your taste.

3. Toss in the sliced grapes and nuts. Grate in a little fresh pepper. Add the salt, if necessary.

That's it! You can add a little crumbled goat cheese if you'd like. This recipe makes 2 very generous servings or 4 smaller ones.

Today's bounty included:

From Underwood Family Farms: Romaine and red leaf lettuce, red and purple bell peppers, Brandywine tomatoes, green cabbage, bi-color corn, kale, Easter radishes, Galia melons, round carrots, and raspberries.

From Sage Mountain Farm: Cucumbers, collard greens, Cherry Belle radishes, heirloom melons, and mixed heirloom tomatoes.

From Sweet Tree Farm: Red Flame grapes, white nectarines, and yellow peaches.

And from Silver Lake Farms: Mustard and basil microgreens.

Enjoy!

Shelley

Baba Ghanouj

I love eggplant. It's shiny blackish purple skin and curvaceous shape are enticing enough. But its delicate flavor and super creamy texture make it a wonderfully versatile vegetable.

Eggplant is delicious simply sliced and grilled, then brushed with a little balsamic vinaigrette. Prepared this way, it makes a great veggie sandwich with some roasted red pepper, red onion, a little arugula and goat cheese. Eggplant is great in stews such as Ratatouille as well as in layered casseroles such as Eggplant Parmesan and Moussaka.

Today's recipe for Baba Ghanouj is a delicious and easy eggplant and tahini dip. It's wonderful served with fresh pita bread or chips. You can also eat it in a sandwich. Try spreading a thick layer of Baba Ghanouj on whole wheat bread or in a pita pocket. Add sliced tomato, a few cucumber slices, thinly sliced red onion, and some microgreens or sprouts for a tasty meal.

Baba Ghanouj

1 1 lb eggplant
1-2 cloves fresh garlic, chopped and pounded to a coarse paste
4-5 T fresh squeezed lemon juice
2-3 T tahini (sesame paste)
1-2 T extra virgin olive oil
1 t salt, or to taste
1/4 t pepper, or to taste
2-4 T chopped fresh cilantro or Italian parsley

1. Preheat oven to 350 F.

2. Using the tines of a fork, prick the skin of eggplant in a couple of places. Place on a baking sheet and roast the whole eggplant in the oven until it is very soft. About 45 minutes. Set aside to cool. [If you're firing up the grill, roasting the eggplant on the grill is a delicious alternative.]

3. When the eggplant is cool enough to handle, cut it in half and scoop out the soft flesh into a bowl. Compost the peel.

4. In a food processor, or with a fork, mash the eggplant until smooth. If you prefer to have your eggplant a little chunky, that's fine, too.

5. Stir in (or process in) all of the remaining ingredients. Stir until well-combined and smooth.

6. Adjust the seasoning. Add more lemon juice ir tahini, if you prefer. Refrigerate until ready to serve.

I like to use a food mill for step 3 as it grinds the eggplant to a coarse texture, but food mills aren't common kitchen utensils anymore. If you have one, do try it with this recipe.

Using roasted garlic instead of fresh garlic is a nice way to mellow out the strong garlic flavor of this dish. Sometimes I like to add some smoked paprika, too.

You can find tahini in the Middle Eastern section of most markets. If yours doesn't carry it, there are dozens of little Armenian markets in Hollywood and Glendale that are very likely to carry tahini.

Today's bounty included:

From Underwood Family Farms: blackberries, Valencia oranges, romaine, red leaf lettuce, carrots, Cherokee heirloom tomatoes, Hass avocados, yellow wax beans, eggplant, bi-color corn, and Blue Lake green beans.

From Sage Mountain Farm: Roma tomatoes, mixed heirloom tomatoes, green scallions, Russian kale, and cucumber.

From Sweet Tree Farm: Nectarines and pluots.

From Weiser Family Farms: French Fingerling potatoes.

And from Silver Lake Farms: Basil, arugula, and mustard microgreens.

Enjoy!

Shelley

Lemon Basil Guacamole

Here's an interesting take on a popular dip - Lemon Basil Guacamole. It's simple to whip up and goes great with the traditional dipper, corn chips, as well as pita chips or crudites. I like to snip a bit of fresh basil from my garden. Basil is easy to grow and is happy either in the ground or in a pot. If you aren't growing any of your own, you can find fresh basil at many markets.

Lemon Basil Guacamole

1 large or 2 small ripe avocados
2 T fresh lemon juice
2 heaping T thinly chopped fresh basil
1/4 t salt, or to taste
freshly ground pepper to taste

1. Cut the avocados in half lengthwise. Remove the pit. Scoop out the flesh of the avocado into a small bowl and mash it with a fork until smooth (or you can leave it a little lumpy, if you prefer).

2. Stir in the remaining ingredients. Serve immediately or chill, but serve within 1-2 hours.

If you're not serving the guacamole immediately, place a piece of plastic wrap right on the surface of the guacamole and refrigerate. This will keep it from oxidizing (turning brown). Avocado turns brown quickly when exposed to oxygen. The lemon juice in this recipe works as an anti-oxidant, but creating a physical barrier between the dip and the air will help keep it looking fresh until you're ready to serve it.

By the way, if you're wondering what to do with the beautiful, fresh rosemary from Silver Lake Farms, here's an easy way to use it:

Roasted Potatoes with Rosemary

Pre-heat the oven to 400 degrees F. Scrub 2 (or more) of your favorite potatoes and cut them into wedges. I like to leave the skins on, but you can peel them if you prefer. Place them in a medium bowl and toss them with 1-2 T olive oil, 1/2 t salt (or to taste), and 1 T snipped fresh rosemary (or to taste). You can snip the rosemary with any scissors. Snip just the green leaves, discard the woody stem. Spread out the potatoes on a baking sheet and place in a hot oven. Roast for about 35-40 minutes, until the potatoes wedges are golden brown. Serve hot.

Today's bounty included the following:

From Underwood Family Farms: Round orange carrots, green kale, candy beets, arugula, Easter radishes, red leaf lettuce, blood oranges, tangerines, strawberries, avocado, and candy spring onions.

From Sage Mountain Farms: Chantennay heirloom carrots, Seiss chard, baby celery, dandelion greens, white radishes, butter lettuce, and Italian green garlic.

From Silver Lake Farms: arugula, mustard, and radish microgreens and fresh rosemary.

Enjoy!

Shelley

Great Guacamole!

Here's what Farmer John had for us in Silver Lake this week:

Red beets
Arugula
Negi onions
Collard greens
Russian kale
Red & green lettuce
Tat soi
Squash blossoms with baby zucchini
Cucumbers
Avocados

The minute I saw those avocados, I thought guacamole. Though I'll have to wait a few days until mine get soft enough to mash up; that's fine. It'll give me time to check out the Silver Lake, Atwater, or Hollywood farmer's markets this weekend and pick up the other ingredients: a beautiful ripe tomato - they're just beginning to show up from local farms, a juicy lemon - I'll get one right off my tree, and a fiery jalapeno. Hang on to one of theose Negi green onions; they're delicious in guacamole.

There are lots of great recipes for guacamole. Here's one of mine:

2 ripe avocados
1 large Negi green onion
1 small ripe tomato
1/4 C chopped fresh cilantro or more (or less) to taste
1 t to 1 T minced jalapeno to taste (optional)
Juice of 1 large lemon (more or less to taste)
Red hot sauce, such as Cholula, to taste
Salt and pepper to taste

1. Split the avocados in half lengthwise. Remove the pit. Using a spoon, scoop the avocado flesh into a bowl and mash to your desired consistency. I like my guacamole to have some large chunks of avocado, so I don't mash it until completely smooth, but you can if you prefer.

2. Wash, dry, and mince the green onion. Add it to the avocado.

3. Wash dry, and dice the small tomato and add it to the bowl. If it's particularly juicy, you may want to drain off the juice.

4. If you're using cilantro, wash, dry, and chop it finely and add it to the bowl. I love the flavor of cilantro, but some people think it tastes like soap. Apparently this flavor sensation is genetic. So, it's fine to omit the cilantro. You can substitute a smaller amount (2 T) of chopped parsley, if you'd like.

5. The amount of jalapeno you use is truly a matter of taste. One tablespoon of minced jalapeno will produce a pretty spicy guacamole. So, start with a small amount and add more until you achieve your desired level of hotness. Use gloves when chopping the jalapeno. Remove and discard the seeds.

6. Squeeze the juice of one large lemon into the bowl and stir all the ingredients until well-combined.

7. Add salt, pepper, and a few shots of red hot sauce to taste. Stir again and serve or chill before serving, but not too long, as the guacamole will begin to darken.

The food writer, Harold McGee, says it's a myth that leaving the avocado pit in your guacamole prevents browning. Browning is caused by exposure to air and the pit only blocks this exposure where it actually touches the guacamole. The lemon juice in this recipe will discourage the browning process for a short while. You can further inhibit browning by placing plastic wrap directly on the surface of the guacamole before chilling it. However, it's best to eat guacamole soon after preparing it.

Enjoy!

Shelley

Loquat Jam

If you're lucky enough to have a loquat tree, or know someone who does, you're probably knee-deep in this exotic fruit right now. Loquats are just coming into season; and they are bountiful this year (as most). If you don't have a tree of your own, the next best thing is Tree Share, Jed Lind's endeavor to make locally-grown fruit more available.

Jed had beautiful, plump loquats at the CSA pick-up in Silver Lake on Friday. He was kind enough to give me enough to make a small batch of loquat jam, one of my favorite seasonal treats. You can preserve the sweet, floral flavor of this delicious fruit by canning a few jars of loquat jam.

Prepare the fruit:
Start with about 4 lbs of ripe loquats to yield about 2 lbs of prepared fruit. Cut the loquats in half from stem to blossom end. Remove the seeds and pull off the slightly fibrous sac that surrounds the seeds. Then peel the skin off each half.** Ripe loquats peel very easily. There's no need to blanch them. If your loquats are difficult to peel, they're probably not fully ripe yet. Cut away any dark bruises and put the loquat halves in a bowl with water and a little lemon juice to keep them from turning brown.

For the jam:
2 lbs prepared fruit
4 C sugar
juice of one medium lemon

1. Chop the prepared loquats to your desired size. They don't smash up much when cooking, so make them about the size you want in your jam.

2. Put the loquats in an 8 qt jam pot with the sugar and lemon juice. Heat over medium heat, stirring until the sugar melts.

3. Bring the jam to a boil. Turn the heat down to a bubbling simmer (not a boil) and cook the jam, stirring often, until it reaches the jell point on a candy or jelly thermometer - 220 degrees Fahrenheit. This will take 60 to 80 minutes. The jam will be thick and golden in color.

4. Ladle the hot jam into sterilized jars and can in a hot water bath canner for 5 minutes to seal the jars. Or, skip the canning process and pour the jam into a jar or plastic container and store the jam in the refrigerator for immediate use. Sealed jars from a hot water bath canner may be stored on the shelf for a year or longer. Once opened, store the jam in the fridge.

This recipe will yield about 4 half-pint jars of loquat jam.

I like to add a little spice to my loquat jam. I find that cardamom pods enhance the exotic flavor of loquats. I add 8 pods and cook them with the jam until they start to open. Then I remove them (and any seeds that might have escaped), as they are hard and crunchy.

**You can leave the skins on the loquats, if you prefer. They're a little tough and don't soften substantially in the jam-making process, so if you choose to leave the skins on, chop the loquats finely for your jam.

Enjoy!

Shelley

Waldorf Salad

Here's what Farmer John had for us at the Silver Lake pick-up this week:

Carrots
Celery
Baby bok choy
Young red onion
Green garlic
Arugula
Tat soi
Red leaf lettuce
Curly mustard
Chicoria (dandelion greens)

It's hard for me to imagine a world without celery. Celery's distinctive flavor plays an important supporting role in so many dishes from pot roast to chicken soup, from vegetable stock to egg salad. In addition to the ubiquitous stalks, celery root and celery seeds are delicious ingredients in their own right.

This week's recipe for Waldorf Salad is an easy dish where celery is part of an ensemble of more or less equal players. Waldorf Salad is a great winter salad. Even though apple season is over, apples keep well in cold storage for months and are a good seasonal winter fruit. Choose a crisp red apple, such as honey crisp or gala. The red color contrasts nicely with the pale green celery

Waldorf Salad

4 ribs celery
3 medium crisp red apples
1/3 C toasted walnuts, coarsely chopped
1/4 C mayonnaise
1-2 T fresh lemon juice
1-2 T apple juice, optional
freshly grated nutmeg

1. Wash and trim celery ribs, removing the leafy tops and peeling any tough, stringy parts, if desired. Put the trimmings in the compost.

2. Thinly chop the celery crosswise (about 1/8 inch).

3. Quarter apples lengthwise. Core and seed apples, but do not peel. Compost the cores and seeds.

4. Cut quarters in half again lengthwise and then chop each piece into 1/2 inch chunks.**

5. Mix the dressing by combining 1/4 C mayonnaise with 1 T fresh lemon juice (or a little more, if desired). For a sweeter dressing, add 1-2 T apple juice or a teaspoon of sugar.

6. Combine the celery, apples, and chopped toasted walnuts. Pour dressing over and toss well to coat.

7. Grate fresh nutmeg to taste over salad and toss again.

8. Serve immediately or refrigerate for several hours before serving.

Serves 4-6

**To prevent chopped apples from turning brown while you work, it helps to put them in a bowl of cold water with a little added lemon juice once they're chopped. Drain and dry before mixing them into the salad.

Fresh mint is a nice additional flavor for a Waldorf Salad. If you have some fresh mint in your garden, consider adding it to this salad.

Enjoy!

Shelley

Beachwood Canyon pick-up 2/16

Yay for Romaine!

Finally! A sunny CSA day! No complaints, but for a minute there it felt like every CSA day was a rainy day. Sure kept things interesting!!

I'm getting back to work in the garden now that our loamy soil has dried out a bit. Harvesting biodynamic compost today and applying it and vermicompost tea as a soil drench to the beds. Soil biology is my new favorite thing. Fascinating stuff. Helps heal the pain. For the first time in 7 years, no flowers in the garden - just soil. It's taking a long time for the City to write a simple clarification....

Here's what Farmer John had for us this week at the Beachwood Canyon pick-up. Thanks as always to Laura, John and Spencer for volunteering their time to distribute veggies to shareholders. Melissa! John will drop your veggies off at Locali.

celery
carrots
arugula
nettles
green garlic
baby bok choy
curly mustard greens
romaine lettuce
tat soi
dandelion greens (chiccoria)


Here's a recipe from shareholder and nutritional professional, Lauren O'Connor. Read her comments on the nutritional value of Romaine lettuce. Wow! Thanks Lauren!

A Salute to Romaine
by Lauren O’Connor, MS, RD

Research suggests that up to 35 percent of cancers are related to poor diet. By modifying what you eat and being active, you can reduce your risk of cancer and other health issues. Eat more fruits and vegetables! That’s the motto. Fruits and vegetables not only help you lower your risk for cancer, but for heart disease, diabetes and other chronic illness.

A heart-healthy soup chockfull of vegetables is one way to get the important vitamins and minerals you need. Adding Romaine (lettuce) to your meal helps not only enhance your vegetable intake but also provides antioxidants for both cancer prevention and eye health. And it's a source of dietary fiber that can keep your digestive system running smoothly to prevent bowel blockage (a benefit to your colon).

Romaine has far more nutrients than many other salad greens. For example: compared to iceberg lettuce, Romaine has 3x more Folate, 5x more Vitamin C and 8x more Beta carotene. (1).

Folate has been touted for reducing risk of neural tube defects, and studies have indicated that higher levels of dietary folate convey some protection against the development of colorectal cancer in humans. Intake has also been associated with reducing risk of other epithelial cancers such as that of the uterine cervix. (2)

Vitamin C and Beta carotene works, along with a network of antioxidant nutrients, to help deter free radical damage. Additionally, Romaine contains the carotenoidslutein and zeaxanthin for good eye heath. (3)

Here's Lauren's recipe:
Romaine & Arugula Salad with Toasted Sesame

2 teaspoons toasted sesame seeds
½ teaspoon coriander; salt & pepper to taste
2 tablespoons fresh lemon juice

1 teaspoon (packed) finely grated lemon peel

1/3 cup extra-virgin olive oil
1 large head of romaine lettuce, torn into bite-size pieces (about 16 cups)

4 cups baby arugula leaves 


Place lemon juice and peel in small bowl. Whisk in olive oil. Season dressing with salt & pepper and coriander. Set aside. Combine romaine & arugula in large bowl. Add dressing and half of seeds; toss to coat. Sprinkle remaining seeds and serve. 
(Makes 8 servings.)

More from Lauren at www.nutri-savvy.com

References

1. Natural Health. (n.d.). Greens. Retrieved on October 28, 2005 from http://staging.naturalhealthmag.com/nutrition/13
2. Mason J. et al. Folate: effects oncarcinogenesis and the potential for cancer chemoprevention.
Oncology.1996;10:1727-1743.
3. George Mateljan Foundation: The World’s Healthiest Foods. (n.d.) Lutein & Zeaxanthin. Retrieved December 2, 2005,
from http://www.whfoods.com/genpage.php?tname=nutrient&dbid=126

Silverlake - Jan 29 pick-up

Thank you for all the good vibes re: the Sunset Magazine article. In Sharon Cohoon's follow up story at http://freshdirt.sunset.com/, she offers a link to the www.urbanfarmingadvocates.org website, where you can help change the law.

As I mention on my home page, it is illegal to grow flowers and fruit in residential gardens in the City of LA and sell them off-site, at farmers' markets for example. This makes no sense given that vegetables may legally be grown for sale.

It's been 7 months since the Food & Flowers Freedom Act came into being but the City hasn't made any changes yet. I think they need to hear from you. See Urban Farming Advocates for more details. If you've already written, thank you.

Here's what Farmer John had for us this week:

celery
broccoli
carrots
radishes
fresh garlic
mizuna (lovely mild mustard eaten raw)
red romaine lettuce
green romaine lettuce
italian parsley
baby bok choy
arugula aka rocket
green curly mustard (bit spicier than mizuna)

Try this week's recipe from cooking consultant, Shelley Marks. She says:

There's almost nothing better to do with fresh crispy romaine than make a Caesar salad. Though there are many versions, a classic Caesar is both simple and elegant; and once you assemble the ingredients, it's easy to make. I like using roasted garlic for its milder and and more subtle flavor. Roasted garlic keeps well in the refrigerator for a week or longer, so roast up a few heads of garlic at a time. Whatever you don't use immediately can be used in dips and sauces or spread on toast for a savory treat.

Classic Caesar Salad

2 heads romaine (one red, one green)
6 anchovy fillets
2 cloves roasted garlic*
1/2 inch piece green garlic bulb or 1 small clove fresh garlic
1 t prepared dijon mustard
2 t Worcestershire sauce (pronounced "whouster" in England)
Juice of 1 large lemon
1 coddled egg yolk** (substitute 1/2 C whipping cream if you prefer not to use an egg)
1/2 C olive oil
1 C croutons***
1/2 C grated parmesan cheese (or more to taste)
Salt and pepper to taste

1. Rinse romaine well and dry well in a salad spinner or on towels. Break into bite-sized pieces. Toss the cores in the compost. You should have about 7-8 C loosely packed leaves.

2. Combine anchovy fillets, roasted garlic, green garlic, dijon mustard, Worcestershire sauce, lemon juice, coddled egg yolk, and a pinch of salt in a food processor work bowl. Pulse to combine.

3. With the motor running, pour the olive oil through the feed tube in a thin stream until the dressing thickens.

4. Pour dressing over prepared greens. Add croutons and grated cheese. Toss well.

5. Season with salt and pepper to taste.

*To roast garlic, trim the top, rub lightly with olive oil, place on a baking sheet in a hot (400 degree) oven for 30-35 minutes until soft. Peel each clove before using.

**A coddled egg is not a raw egg, but it's barely cooked. Bacteria can grow in damaged eggs, so use the freshest egg and avoid any that are dirty or damaged. If you're lucky enough to have a friend or neighbor who has chickens you might be able to get a really fresh egg. To coddle the egg, place the egg in its shell in a heat-proof cup or bowl. Bring 2 C of water to a boil. Pour water over egg to cover and let sit for 3 minutes (or longer if desired). Crack open egg and discard the white or save it for another use. Place yolk in the work bowl and proceed with the recipe.

***You can use store-bought croutons, but it's easy to make your own. Heat 2 T canola oil and 1 T olive oil in a skillet. Cut your favorite bread into cubes and toss in the hot oil to coat. Turn down the heat and toss the cubes every few minutes until well-browned, about 20 minutes.

Have a great weekend and see you soon!

Tara