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. 

Week 4 Market Recipes from 5 Healthy Towns Foundation

*Double Up Food Bucks eligible food item* 


Spicy Garden Slaw


(Spicy) Garden Slaw
Time Cook: 15 minutes

Ingredients:
½ head of cabbage or a 14 oz. package coleslaw mix
*If not using premade mix, add 2 medium carrots, shredded
1 cup sugar snap peas, cut into thirds diagonally
½ cup thinly sliced radishes
3 green onions, thinly sliced in disks
¾ cup cashews (optional)

Dressing:
½ cup olive oil
½ cup honey (for less sweet dressing, use ¼ cup honey)
¼ cup rice vinegar
1 tablespoon sriracha sauce (spicy, but optional)
2 teaspoons soy sauce
½ teaspoon salt

Directions:
1. Cut ½ head of cabbage in half again and remove solid white, tough center. Cut into very thin slices until completely shredded.
2. Toss salad ingredients in large bowl. Whisk dressing ingredients in a small bowl, then stir into salad.

Farmers Market Shopping List
Sugar snap peas
Radishes
Green Onions
Carrots

Nutrition Facts (makes 8 servings):
Calories- 304
Carbohydrates- 30g
Saturated Fat- 3g
Unsaturated Fat- 17g
Protein- 3g

Roasted Beets


Roasted Beets
Time Cook: 1 hour 10 minutes

Ingredients:
1 bunch beets w/ greens
¼ cup olive oil, divided
2 cloves garlic, minced
2 tablespoons chopped onion (optional)
Salt and pepper, to taste

Directions:
1. Preheat the oven to 350F.
2. Wash beets leaving the skins on, and remove the greens. (If you wish to peel the beets, it is easier
to do so once they have cooked.) Rinse greens and set aside. 
3. Place beets in a small baking dish or roasting pan and toss with 2 tablespoons olive oil. Cover with a lid or with foil and bake for 45-60 minuets, or until a knife can easily slide through the largest beet. Set aside to cool.
4. When the beets are almost done roasting, heat the remaining 2 tablespoons olive oil in a skillet over medium-low heat. Add the garlic and onion and cook for a minute. Tear the greens into 2-3 inch pieces and add them to the
skillet. Cook and stir until greens are wilted and tender. Season with salt and pepper.
5. When beets are cool enough to handle, rub/peel skin off with your fingers, using a knife for sections
that may be more difficult. Cut into bite-sized cubes or discs and mix with the greens to serve.

Sautéed Beets

Ingredients:
2 tablespoons olive oil
½ small red onion, thinly sliced
2-3 cloves garlic, minced (depends on how much you like garlic)
1 bunch beets, greens and long root cut off, peeled, cut into small cubes
Beet greens, torn into 2-3 inch pieces 
Salt and pepper, to taste
1 tablespoon red wine or balsamic vinegar

Directions:
1. Heat 1 tablespoon olive oil in large skillet over medium heat.
2. Add the onion and cook, stirring often, for 4-6 minutes. Add the garlic and cook another 1-2 minutes more.
3. Add the beets and stir until coated in the oil. Add ¼ cup water, cover, and cook until the beets are almost tender, about 5-7 minutes.
4. If cooking stalks as well, cut into 2 inch pieces and add to pan, cooking for 5 minutes. Scatter the greens over the beets and sprinkle with a couple pinches of salt. Cover and cook, cooking, stirring once or twice, until
everything is tender, another 5-7 minutes.
5. Remove from heat and drizzle with the vinegar and remaining 1 tablespoon olive oil. Season to taste with salt and pepper.

Farmers Market Shopping List
Beets w/ their leaves
Onion
Garlic

Nutrition Facts (makes 4 servings):
Calories- 204
Carbohydrates- 18g
Saturated Fat- 2g
Unsaturated Fat- 12g
Protein- 5

Asparagus soup


(Grilled) Asparagus Soup
Time Cook: 40 minutes

Ingredients:
1 pound asparagus, cut into 1 inch pieces
½ pound fresh garlic scape, cut into 1 inch pieces or 5-6 cloves minced garlic, depending on size
* Garlic scapes are the stalks that grow from the bulbs of hardneck garlic plants.
1 tablespoon + 1 teaspoon olive oil, divided
6 cups low-sodium chicken or vegetable broth
1 bay leaf
¼ teaspoon red pepper flakes (optional)
Salt and pepper, to taste

Directions:
To grill:
1. Heat grill on medium high.
2. In a large bowl, drizzle 1 tablespoon olive oil over asparagus and garlic scapes. Season generously with salt and pepper; toss until coated. 
3. Place asparagus and garlic scapes in a grilling veggie basket or grill whole and cut into pieces later. Place veggies in the center of the grill, then close grill lid.
4. Cook for about 20 minutes, tossing occasionally until the vegetables are tender and can be easily pierced with a fork.

To sauté:
1. Heat 1 tablespoon of olive oil in large skillet over medium heat. Cook vegetables until bright green and tender.

Finishing the soup:
1. While vegetables are cooking, combine the broth, bay leaf, and red pepper flakes in a large stockpot. Bring to a boil, then cover and reduce to a simmer.
2. When vegetables are done cooking, add them to the stockpot with the broth. Bring to a boil and cook 1-2 minutes more. Remove bay leaf from broth and discard.
3. With an immersion blender (or a regular blender, working in batches), blend the soup until smooth.
4. Divide soup into bowls. Try with some whole wheat crackers or bread. 

Farmers Market Shopping List
Asparagus
Garlic scapes or garlic

Nutrition Facts:
Calories- 82
Carbohydrates- 12g
Saturated Fat- 0g
Unsaturated Fat- 2g
Protein- 5g


Sautéed Radishes and Snap Peas
Time Cook: 20 minutes

Ingredients:
1 tablespoon butter
1 tablespoon olive oil
½ cup thinly sliced shallot or sweet onion
12 ounces sugar snap peas
2 cups thinly sliced radishes (about 1 bunch)
¼ cup orange juice
1 tablespoon chopped fresh dill or 1 teaspoon dill seeds (or both if you really like dill)
Salt and pepper, to taste

Directions:
1. To remove strings from fresh peas, snap off the stem and pull string lengthwise down each pod.
2. Melt butter with olive oil in large, non-stick skillet over medium heat. Add shallots and sauté until golden, about 5 minutes.
3. Add sugar snap peas and radishes and sauté about 5 minutes.
4. Add orange juice and dill, stir for one minute. Season with salt and pepper.

Farmers Market Shopping List
Shallot
Sugar snap peas
Radishes

Nutrition Facts (makes 6 servings):
Calories- 80
Carbohydrates- 9g
Saturated Fat- 2g
Unsaturated Fat- 2g
Protein- 2g

Deconstructed Lasagna with Peas
Time Cook: 25 minutes

Ingredients:
1 pound lasagna, preferably whole wheat
Salt and pepper
2 tablespoons olive oil
2 cloves garlic, minced
1 cup diced onion
1 cup low-sodium chicken or vegetable broth
1 pound snap peas (or 1 pound frozen peas)
½ cup chopped parsley
1 ½ cup grated Pecorino Romano or Parmesan
1 ½ cup ricotta
½ cup mint leaves (optional)

Directions:
1. Bring and 8 quart stock pot of water to a boil and season with salt. Place lasagna noodles in a Ziploc bag on top of a kitchen towel and gently break up the noodles (hint: try using a rolling pin).
2. Cook pasta according to package directions. Reserve 1 cup of water and drain the rest when pasta is finished. Return pasta to the pot.
3. Meanwhile, in a large skillet over medium heat, combine the olive oil, garlic, and onion; cook until onion is softened, about 5 minutes.
4. Pour in chicken stock and bring to a boil; reduce heat and simmer for about 5 minutes. Add peas and stir until warmed through.
5. Add lasagna noodles, parsley, and 1 cup of cheese to the skillet; mix until pasta is well coated adding a splash of reserved pasta water if mixture is dry.
6. Transfer pasta mixture to large platter. Dollop large spoonfuls of ricotta all over and sprinkle with mint (if using), the rest of the cheese, some pepper, and lightly drizzle with olive oil. Serve immediately.

Farmers Market Shopping List
Snap peas
Parsley
Garlic
Mint

Nutrition Facts (makes 4 servings):
Calories- 777
Carbohydrates- 102g
Saturated Fat- 11g
Unsaturated Fat- 14g
Protein- 44g


Creamy One-Pot Chicken Orzo
Time Cook: 30 minutes

Ingredients:
1 pound cubed boneless chicken breast
2 tablespoons olive oil, divided
¾ cup dice sweet onion or shallot
1 ½ cup finely diced carrots
4 cloves minced garlic
1 tablespoon butter
1 tablespoon flour
2 ½ cup low-sodium chicken broth (3 cups if using whole wheat pasta)
1 cup 2% milk
1 cup orzo (rice-shaped pasta), preferably whole wheat
2 cup roughly chopped spinach
Salt and pepper, to taste
¼ cup grated Parmesan
½ cup grated white cheddar cheese

Directions:
1. Trim excess fat from chicken breast and cut into bite-sized pieces. Pat dry with a paper towel. Season with salt and pepper to taste.
2. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add chicken, and cook for 6-8 minutes or until cooked through. Put in a bowl or on a plate and set aside.
3. Reduce pan to medium heat and add another tablespoon olive oil. Sauté the onion and carrot for about 3 minutes or until the begin to soften.
4. Add the garlic to the skillet and cook one more minute. Season with salt and pepper to taste.
5. Melt 1 tablespoon butter in skillet with the vegetables. Add 1 tablespoon flour and cook for 1 minute, stirring to evenly combine.
6. Slowly add broth while constantly stirring to evenly incorporate it with the flour while avoiding lumps.
7. Pour in the milk and add the orzo. Turn the heat to high and bring to a boil, then reduce heat to a rapid simmer. Cook for 5-7 minutes or 9-11 minutes if using whole wheat pasta, stirring every couple of minutes to prevent sticking. If orzo starts to dry out before it is cooked through, add 1/8 cup chicken broth or water to pan as needed.
8. Add the chicken back into the pan and the chopped spinach. Cook for 1 minute.
9. Stir in cheeses and season with salt and pepper to taste. Serve immediately.

Farmers Market Shopping List
Onion or Shallot
Carrots
Garlic
Spinach

Nutrition Facts (makes 4 servings):
Calories- 507
Carbohydrates- 35g
Saturated Fat- 9g
Unsaturated Fat- 14g
Protein- 43g



Beef Stew
Time Cook: 2 hours

Ingredients:
1 tablespoon canola oil
1 ½ pounds beef chuck (stew meat), fat trimmed off, cut into 1 ½ inch pieces
Salt and pepper, to taste
3 cans (14.5 oz.) or about 5 ½ cup low-sodium broth (of any kind)
1 cup pearl barley
6 shallots, halved or 1 medium onion, chopped
2 tablespoons minced fresh thyme or 1 teaspoon dried thyme
2 teaspoons minced fresh rosemary or 1/4 teaspoon crushed dried rosemary
3 teaspoons fresh oregano or ½ teaspoon dried oregano
½ pound carrots, cut into 2 inch logs, then quartered lengthwise
1 pound sugar snap peas
5 ounces spinach
2 tablespoons chopped fresh dill or parsley (optional)

Directions:
1. Heat olive oil in a large saucepan over medium-high heat. Season meat with salt and pepper and add to pot in a single layer. Cook about 10 minutes, until browned and turning occasionally. Will probably need to do this in batches, so meat is cooked in a single layer only. Set cooked batches aside while rest is cooking.
2. Add the stock, barley, shallots and seasonings; bring to a boil. Reduce heat, cover and simmer for about 1 hour.
3. Add the carrots to the saucepan; bring to a boil. Reduce heat; cover and simmer about 30-40 minutes or until meat and carrots are tender.
4. Add the peas and spinach. Cover and cook until spinach is wilted, about 2 minutes. Add dill or parsley just before serving, if desired.

Farmers Market Shopping List
Shallots or Onion
Carrots
Sugar snap peas
Spinach
Dill or parsley

Nutrition Facts (makes 6-8 servings):
Calories- 327
Carbohydrates- 36g
Saturated Fat- 2g
Unsaturated Fat- 6g
Protein- 29g
Adapted from tasteofhome.com