Author: Sunnyside CSA Core Group

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Recipes

Braised Kolhrabi

Ingredients
1 1/2 lbs kohlrabi
2 tablespoons butter
1/4 cup vegetable stock or chicken stock
1 teaspoon fresh tarragon, finely chopped
salt & pepper
chopped fresh parsley

Method
1. Peel kohlrabi and cut into 1/4 inch disks or strips.

2. Place butter in skillet and melt. Over medium heat add the kohlrabi, adjust heat if necessary so that butter does not brown. Toss to coat kohlrabi with butter. Sprinkle in tarragon and add the stock. Cover and continue to cook approximately 10-15 minutes, until slightly tender. Uncover and turn the heat up a bit. Cook until the kohlrabi is slightly colored.

3. Add freshly ground pepper and salt and sprinkle with fresh parsley to taste.

Categories
What the veg?

Spinach

General Facts
Calorie for calorie, leafy green vegetables like spinach with their delicate texture and jade green color provide more nutrients than any other food. Researchers have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents.  Spinach is known to help prevent prostate, ovarian, and colon cancer.  It’s also good for the bones, the heart and is anti-inflamatory.  Apparently spinach does everything but clean the house and tune up your car!

Nutrition
There is a reason Popeye ate so much spinach!  1 cup is just 7 calories but offers 1 gram of protein and fiber each.  It offers a whopping 56% of the daily requirement of Vitamin A.  Spinach is also a good source Vitamin C, folate, potassium, and calcium.

Storage
Wash and dry and then store in fridge in plastic bag w/dampened paper towel.

Recipes

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What the veg?

Russet Potatoes


photo viavirtualern

Storage:
Store in a cool, humid (but not wet) location. Store in burlap, brown paper, or perforated plastic bags away from light, in the coolest, non-refrigerated, and well-ventilated part of the house. Don’t store onions and potatoes together

Cooking tips:
Russets are ideal for baking or mashing.
Another foolproof way to enjoy is to slice thinly and place on baking sheet lined with tin foil, a bit of oil and salt. Bake at 450 until browned until both sides are browned.
If you want to get fancy, make a dip by mixing some mayo with scallions or Cholula or Sriracha hot sauce.

Recipes

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What the veg?

Sweet Potatoes

sweet potato by bohnen.
photo viabohnen

The sweet potato is only distantly related to the potato (Solanum tuberosum). The softer, orange variety is commonly marketed as a “yam” in parts of North America, a practice intended to differentiate it from the firmer, white variety. The sweet potato is very distinct from the actual yam, which is native to Africa and Asia and belong to the monocot family Dioscoreaceae. To prevent confusion, the United States Department of Agriculture requires that sweet potatoes labeled as “yams” also be labeled as “sweet potatoes”.

Storage:
In a dry, room temperature location. (Above 55 F is important – cooler temperatures will result in chilling injury to the sweet potatoes.)  Keep in paper bags or baskets out of direct sunlight.

Recipes

Categories
What the veg?

Kale


Storage:
Store in fridge in plastic bag w/dampened paper towel. Do not pre-wash, unless you want to freeze it.
Did you know you can freeze your kale? Wash, then blanch for 3 minutes, drain and plunge into ice water. Chill for 2 minutes, drain, then pack in freezer containers or bags. Use within 6 months.

Cooking tips:
Long simmered Green Kale loses its bright color as it simmers; the flavor of the leaves is strong, yet sweet.  Be sure to sop up the sweet liquid in the pot with bread!
If you blanch and then pan-cook your kale it will be brighter, in color and flavor, but will yield much less, because it loses volume when it’s blanched.

Nutrition:
One simple cup of boiled kale has 2 grams of protein, 3 of fiber, only 36 calories and 354% of the day’s serving of Vitamin A!!

Recipes

Categories
What the veg?

Rutabaga

Don’t be scared of this ugly veggie! This ugly duckling is often compared to a turnip, but much sweeter.

Storage
Store in plastic bags in the fridge where they won’t dry out. Add a few drops of water in the bag. They keep for months, much to my chagrin delight.

Substitutions
turnips

Cooking Tips
Mash & blend with butter & cream. Peel first!

Categories
What the veg?

Watermelon Radish


photo copyright tk

Hello, gorgeous! I think we’d love watermelon radish even if it didn’t taste as wonderful as it does. This beaut has a crisp texture and a mild to sweet peppery flavor.

Storage
Store in plastic bags in the fridge.

Cooking Tips
Eat raw, stir-fry or, my favorite way, pickled.

Nutrition
They’re a good source of vitamin C, potassium and folate.

Recipes

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What the veg?

Yellow Potatoes

Nutrition:
One medium size potato has 2 grams of fiber and 2 grams of protein. It is another winner with vitamin C! You get 45% of yoru recommended intake of C with one potato! It is also hight in potassium and B6.

General Facts:
These potatoes are now available throughout most of the year. This is among the potato types that provide the creamiest texture; the meat of this potato has a golden color and it tastes great. You can use this type of potato for broiling, roasting, steaming, and more.

Storage:
Store potatoes in a cool dry place. They will keep at room temperature for up to two weeks and longer when stored in cool temperatures. Do not store in the refrigerator because the cold temperatures will convert the starches into sugar and the potato will become sweet and turn a dark color when cooked.
BIG TIP: Do not store with onions, the gas given off by onions accelerate the decay of potatoes!!

Recipes

Categories
What the veg?

Sugar Snap Peas



Nutrition:
1 cup of raw sugar snap peas are 41 calories. It has 3 grams of protein and fiber. It is obscenely high in vitamin C with 98% of the daily recommended intake in just one serving! It is alost is not too shabby with Vitamin A giving 21% of the recommended intake and 11% of your iron needs! Unfortunately a large portion of its calories per seriving come from sugar but with all that C who could complain?

General Facts:
A cross between the garden and snow pea, they have plump edible pods with a crisp, snappy texture; they are not shelled. Both snow peas and snap peas feature a slightly sweeter and cooler taste than the garden pea. Like snow peas, snap peas have fewer nutrients and calories than garden peas.

Storage:
Sugar snap peas can be stored for up to two weeks in the fridge. Wash, drain and place pods in plastic bags before refrigerating them.

Categories
What the veg?

Parsnips

Nutritional Data:
A half cup of boiled parsnips is 65 calories and a fiber star with 3 grams of fiber, 4 grams of sugar but only 1 gram of protein. It is a good source of Vitamin C, potassium, and folate but weirdly sort of high in sodium for a veg at 192 milligrams which is 8 percent of our daily recommended allowance!

General Facts:
Parsnips store so well above ground as well as underground, parsnips are available year round. However, for flavor, the optimal season for our root veg friend is fall through spring. One myth says parsnips left in the ground over winter are poisonous. Another says that harvesting parsnips before the first frost causes them to be poisonous. Neither is true, of course, but folklore makes good conversation!

Storage:
Store raw parsnips in the refrigerator, preferably in a perforated plastic bag. They will keep well up to three weeks. After cooking, refrigerate only a day or two.