Farmers Market Recipes of the Week

5HF Farmers Market Intern Rachel Lowry has some tasty recipes for you to try!  Rachel is offering one recipe for each day of the week.  These recipes emphasis ingredients you can purchase from vendors at one of our Farmers Markets.  There's even a challenge recipe for those who want to put their skills to the test. 


Farmers Market Recipes:
Week 15

Apple and Kohlrabi Salad
Time Cook: 10 minutes

2 small kohlrabi (about 1 pound), cut into matchsticks about ¼ inch wide
1 large apple, preferably Honeycrisp, cored and cut the same as kohlrabi
1/3 cup grated gouda cheese (optional)
¼ cup fresh tarragon leaves (can try basil or rosemary instead)
3 tablespoons toasted sunflower seeds
Lemon zest, to taste
1-2 tablespoons olive oil
1-2 tablespoons lemon juice
Salt and pepper, to taste

1. In a large serving bowl, combine the kohlrabi and apple matchsticks. Add the cheese, if using, and the herbs and sunflower seeds.
2. Shave lemon zest liberally over the bowl (about half of a small lemon).
3. Drizzle 1 tablespoon olive oil and 1 tablespoon lemon juice, then sprinkle lightly with salt and pepper.
4. Use your hands to gently toss the salad, then add another drizzle of olive oil and lemon juice if the salad seems dry. Finish with another light sprinkle of salt and pepper and serve immediately.

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Nutrition Facts (makes 4 servings):
Calories- 185
Carbohydrates- 16.5g
Saturated Fat- 3g
Unsaturated Fat- 9g
Protein- 6g

Adapted from

Peanut, Carrot, Cabbage Slaw
Time Cook: 15 minutes

3 tablespoons peanut butter
3 tablespoons rice wine vinegar
1 tablespoon soy sauce
1 tablespoon sesame oil
1 tablespoon olive oil
2 tablespoons lemon juice

3 cups cabbage, shredded
4 large carrots, grated
4 green onions, thinly sliced
4 large radishes, thinly sliced
1 teaspoon sesame seeds (optional)
¼ cup chopped peanuts

1. Combine all dressing ingredients in a small bowl and whisk vigorously to combine.
2. In a large salad bowl, combine cabbage, carrot, green onion and radishes. Toss with dressing.
3. Top with sesame seeds and peanuts.
4. Serve immediately or chill before serving.

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Green onions

Nutrition Facts (makes 4 servings):
Calories- 236
Carbohydrates- 14.5g
Saturated Fat- 2.9g
Unsaturated Fat- 15g
Protein- 7.3g
Adapted from

Baked Eggplant Fries
Time Cook: 30 minutes

1 medium eggplant, cut into ¼ inch thick ‘fries’
½ cup flour
2 eggs, lightly beaten
¾ cup Panko breadcrumbs
¼ cup grated Parmesan
1 teaspoon Italian seasoning
Salt and pepper to taste
Marinara sauce for dipping

1. Preheat oven to 425°F.
2. Dredge the eggplant slices in the flour, dip them in the egg and then into a mixture of breadcrumbs, Parmesan, Italian seasoning, salt and pepper.
3. Place the eggplant on a wire rack on a baking sheet or directly on a lightly oiled baking sheet.
4. Bake until golden brown, about 7-10 minutes.
5. Try serving with marinara sauce on the side for dipping.

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Nutrition Facts (makes 4 servings):
Calories- 257
Carbohydrates- 36.7g
Saturated Fat- 2.4g
Unsaturated Fat- 5g
Protein- 11g
Adapted from

Green Beans with Sesame Vinaigrette
Time Cook: 15 minutes

1 ½ pounds green beans, trimmed
3 tablespoons olive oil
1 teaspoon sesame oil
1 tablespoon white or white wine vinegar
2 teaspoons Dijon mustard
½ teaspoon salt
¼ teaspoon pepper
2 tablespoons sesame seeds, toasted (optional)

1. Cook beans in a 6- to 8-quart pot of boiling, salted water, uncovered until crisp tender. About 4-5 minutes.
2. Meanwhile, make an ice bath (ice and cold water) for the green beans.
3. When ready, drain green beans in a colander and immediately transfer to the ice bath to stop the cooking.
4. When beans are cool, drain and pat dry.
5. Whisk together oils, vinegar, Dijon, salt and pepper in a large bowl until well combined.
6. Add beans and sesame seeds and toss to coat.

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Green beans

Nutrition Facts (makes 4 servings):
Calories- 181
Carbohydrates- 13g
Saturated Fat- 2g
Unsaturated Fat- 12g
Protein- 4g
Adapted from

Sautéed Cabbage and Kielbasa
Time Cook: 30 minutes

16 ounces kielbasa (smoked polish sausage), or whatever kind you have on hand, cut into ¼ inch thick rounds
1 tablespoon olive oil
1 tablespoon butter
1 medium onion, chopped
1 medium green cabbage, sliced thin, core removed
2 cloves garlic, minced
1 teaspoon paprika
Salt and pepper, to taste

1. Heat oil in a large skillet over medium-high heat.
2. Add the sausage and cook, stirring occasionally, until nicely browned, 7-10 minutes. Turn the heat to medium and set sausage aside once nice and crisp.
3. Add the butter and onion to the pan. Cook for 3 minutes, stirring occasionally.
4. Add the cabbage to the pan and cook uncovered for 10-15 minutes, stirring fairly often.
5. Once the cabbage is tender-crisp and cooked to your liking, add the garlic and paprika. Stir until it’s combined. Add the sausage back to the pan and cook for a couple more minutes to allow everything to heat through.
6. Season with salt and pepper, to taste.

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Nutrition Facts (makes 4 servings):
Calories- 391
Carbohydrates- 23g
Saturated Fat- 9.5g
Unsaturated Fat- 17g
Protein- 18g
Adapted from

Taco Stuffed Summer Squash
Time Cook: 1 hour 15 minutes

4 medium summer squash, cut in half lengthwise
½ cup salsa
1 pound lean ground beef or turkey
1 tablespoon taco seasoning
½ small onion, chopped fine
4 ounce can tomato sauce
¼ cup water
¼ cup bell pepper, any color, chopped fine
½ cup reduced-fat Mexican cheese blend
¼ cup chopped green onions or parsley, for topping

1. Preheat oven to 400°F. Bring a large pot of water to a boil.
2. Use a spoon to scrape out the seeds of the squash. Scrape out the rest of the squash from the skin, leaving about ¼ inch squash on the skin to keep boats rigid. Chop the squash and reserve ¾ cup and store the rest for later use.
3. Place squash in boiling water for 1 minute, then place on a paper towel to drain.
4. Spoon ¼ cup salsa into the bottom of a large baking dish and arrange squash cut side up. Set aside.
5. Brown the meat in a large skillet until no longer pink. Add seasoning, onion, pepper and ¾ cup reserved chopped squash, tomato sauce and water and stir to combine. Cover and simmer for 20 minutes.
6. Fill each squash boat with the meat and veggie mixture, then top with cheese.
7. Cover the baking dish with foil and bake for 35 minutes, or until squash is soft and cheese is melted.
8. Garnish with green onions or parsley, if desired. Try serving with salsa, low-fat sour cream, or tortilla chips. 

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Yellow squash
Ground beef
Bell pepper

Nutrition Facts (makes 4 servings):
Calories- 266
Carbohydrates- 12.5g
Saturated Fat- 4.2g
Unsaturated Fat- 8.5g
Protein- 28g
Adapted from

One Pan Lemon Herb Salmon
Time Cook: 35 minutes

4 zucchini, chopped
2 tablespoons olive oil
Salt and pepper, to taste
2 tablespoons brown sugar, packed
2 tablespoons lemon juice
1 tablespoon Dijon mustard
2 cloves garlic, minced
1 ½ teaspoon dill (or ½ teaspoon dried)
1 teaspoon thyme (or ¼ teaspoon dried)
1 teaspoon rosemary (or ¼ teaspoon dried)
4 5-ounce filets salmon
2 tablespoons fresh chopped parsley leaves (optional)

1. Preheat oven to 400°F and lightly oil a baking sheet.
2. In a small bowl, whisk together brown sugar, lemon juice, Dijon mustard, garlic, dill, thyme and rosemary; season with salt and pepper to taste. Set aside.
3. Place zucchini in a single layer on the prepared baking sheet. Drizzle with olive  oil and lightly season with salt and pepper. Add salmon on top of zucchini in a single layer and brush each filet with the herb mixture.
4. Place in the oven and cook until fish flakes easily with a fork, about 16-18 minutes.
5. Serve immediately, garnished with fresh parsley, if desired.

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Nutrition Facts (makes 4 servings):
Calories- 331
Carbohydrates- 14.7g
Saturated Fat- 2.5g
Unsaturated Fat- 14g
Protein- 31g
Adapted from