Recipe of the Week: Roasted Curried Carrots

oven-roasted-carrots-allen-smithQuick and tasty side dish to any meal!

 Ingredients

1 lb carrots, peeled, sliced on diagonal 1/4 inch thick slices
1 TB olive oil
1/2 TB curry powder (hot or mild)
1/4 tsp salt
Bunch of Fresh cilantro chopped (optional)

Directions

1. Preheat oven to 400 degree F. Line baking sheet with foil or parchment              paper.
2. Placed sliced carrots in a bowl with olive oil, salt, and curry powder. Toss          all ingredients until carrots are coated.
3. Spread carrots on baking sheet in a single layer.
4. Roast for 30 minutes, stirring halfway through.
5. Serve warm topped with fresh cilantro.

Sarena C Glenn RD, LDN, MS – Market Dietitian

Recipe of the Week: Kale & Mushroom Scramble

Breakfast or breakfast for dinner. This quick savory egg scramble can satisfy all appetites anytime of the day!

INGREDIENTS

Egg

  • 1 egg
  • 3 egg whites
  • 1/8 tsp salt
  • 1/2  clove of fresh garlic, minced
  • 1/8 tsp nutmeg
  • 1/8 tsp salt
  • 1/2 tsp oil
  • 1/2 cup fresh mushrooms, sliced
  • 1/4 cup onion, diced
  • 1 cup fresh kale, thinly sliced

DIRECTIONS

  1. Beat egg, egg whites, nutmeg, salt, and pepper in small bowl.
  2. Heat oil in large nonstick skillet over medium heat. Add onions, garlic, and mushrooms, cook about 5 minutes until tender.
  3. Place kale in skillet and cook just until wilted.
  4. Stir in egg mixture; as eggs set, lift edges.
  5. Cook until egg mixture sets, 10-15 minutes. Serve immediately.
    Optional: Select from grated zucchini or carrot, fresh chard, potatoes, parmesan cheese, low fat cheddar, fresh tomato, get creative! 

Sarena C Glenn RD, LDN, MS – Market Dietitian

 

 

 

 

Recipe of the Week: Basil Watermelon Salad

Melons are all over the market this week! This cool and refreshing watermelon salad is a sure easy ‘crowd pleaser’ for your Labor Day weekend cook out or as a great quick side dish for during the week. 

Serves: 4      Prep Time: 20 min      Cook Time: None

Ingredients (Print)

watermelon reflect

  • 1/4 large seedless watermelon, cubed
  • 1/4 small red onion, sliced
  • 1/2 cup thinly sliced basil
  • 1 lime juiced
  • 2 TB balsamic vinegar, to taste
  • 2 oz crumbled feta cheese
  • 1 TB olive oil
  • Salt & Black Pepper, to taste

Directions

Gently toss all ingredients together in a bowl until combined. Serve chilled.

Suggestions: Serve on a bed of fresh arugula. Additional herbs can be added such as fresh mint and/or cilantro in equal parts. Refreshingly delicious with your favorite grilled chicken recipe such as our Barbecue Chicken Kebob recipe.

Sarena C. Glenn – Market Dietitian

Recipe of the Week: Barbecue Chicken Kebobs

 Thanks to a little lime juice and some smokey seasonings, our market fresh chickens, sweet peppers, and red onions all get to “sing” in this easy recipe. Who knew barbecue could taste this good and be this simple!

Serves: 4     Prep Time: 4.5 hrs (marinade)     Cook Time: 30 minutes

Ingredients (Print)

  • 4 boneless skinless chicken breast, cubedKabob SOFT
  • 12 sweet peppers, 1-inch pieces
  • 1 small red onion, 1-inch pieces
  • Wooden Skewers, pre-soaked overnight or in hot water for at least 1 hour

Marinade

  • 1/2 cup barbecue sauce, divided
  • 1/4 cup freshly squeezed lime juice
  • 1 garlic clove, minced
  • 1 tsp butter
  • 1/4 tsp cumin
  • 1/4 tsp coriander

Directions

  1. In large bowl, combine 1/4 cup barbecue sauce with remainder of marinade ingredients. Place chicken in marinade, let sit in refrigerator for at least 4 hours.
  2. Build kebabs on skewers, making sure to alternate between peppers, onions, and chicken.
  3. Place kebabs on grill first, close lid to ensure radiant heat cooks chicken thoroughly, turning periodically and brushing with 1/4 cup of remaining barbecue sauce to get grill marks. Serve with our Basil Watermelon Salad and Tomato and Corn Salsa.

Suggestions: Other vegetables zucchini, eggplant, and apples-all available at the market are great additions to these kebobs.

Sarena C Glenn RD, LDN, MS – Market Dietitian

 

 

Recipe of the Week: Roasted Vegetable Chickpea Salad

A quick way to spice up those vegetables.  Serve as main meal, a side dish, or stuff into some pita bread! Stores great in the refrigerator.  Also great for lunch the next day!

Cropped Rsted Veg Chic Salad

Serves: 4, Prep: 15 min, Cook: 30 min

Ingredients

  • 1 medium squash (green or yellow)
  • 1/2 medium eggplant
  • 1 small red onion
  • 1-15 oz can of chickpeas, drained
  • 2 oz feta cheese
  • 1 garlic clove, minced
  • 1 TB fresh lemon juice
  • 1/4 tsp oregano
  • 3 TB olive oil, divided
  • Salt & Black Pepper
  • Non-stick cooking spray

Directions:

  1. Preheat oven to 425 degrees F. Line two sheet pans with foil and spray with nonstick cooking spray. In a large bowl, combine 2 TB olive oil, oregano, salt, black pepper, and minced garlic.
  2. Dice squash, onions, and eggplant into 1 inch pieces. Add to bowl and toss to coat. Put vegetables on sheet pans in a single layer.
  3. Place sheet pans in pre-heated oven, roast for 30 minutes, stir halfway thru.
  4. Once vegetables are cooked, allow to cool for 5 minutes.
  5. In a bowl, toss together cooled vegetables, lemon juice, feta cheese, and chickpeas. Serve room temperature or refrigerate for later.

Good and Cheap: Eat Well on $4/Day – Cookbook Review

Good and Cheap: Eat Well on $4/Day
by Leanne Brown
Workman Publishing Company (July 14, 2015)

Kitchen skill, not budget, is the key to great food.

good-and-cheap

We give this book away each Saturday at the market to new SNAP or WIC customers. To get your free copy, come to our info table and make a SNAP or WIC transaction at the market

Also available at Amazon

 

 

 

Savory, simple, and satisfying. Leanne Brown does a wonderful job of capturing all three in her recipe book Good and Cheap: Eat Well on $4/Day.

She starts with inspiring the reader with the idea that cooking in itself is satisfying, not only to the stomach but to the soul. Brown’s  recipes rely on satisfying the body through fruits and vegetable-based-meals instead of “cheap carbohydrates to stave off hunger.” All recipes are easily modifiable which empowers the reader to cook as they desire.

Leanne Brown puts it best, “I want you to tailor things to your taste. Improvisation is the soul of great cooking!”

– Amen!

sarena_glenn_dietitian

Sarena C Glenn RD, LDN, MS

Tomato and Corn Salsa

Ingredientscherry-tomato-and-corn-salsa

  • 1 cup corn kernels, frozen then thawed  – or fresh
  • 1 cup fresh tomatoes, chopped
  • 1/2 onion chopped
  • 2 garlic cloves, chopped
  • 1/2 bunch cilantro
  • 3 TB lime juice, freshly squeezed
  • 2 TB olive oil
  • Salt & Black Pepper, to taste
  • 1/2 tsp cumin

Directions

  1. Combine all ingredients in a bowl and mix thoroughly. Refrigerate until ready for service. Serve room temperature or cold
  2. Serve with your favorite grilled meat, chicken, or seafood. Put over scrambled eggs, cooked cheese grits, or home fries. ­
  3. Stir into potato salad, tuna salad, or chicken salad.

 

 

Recipe of the Week: Taco Salad with Tomato and Corn Salsa

This is a quick and easy  summer recipe that can be made with beans, pulled pork, or ground beef.

>>To really make this sing, serve with Tomato and Corn Salsa

 

Ingredients

  • Taco-Chopped-Salad

    Serves: 4 – Prep: 15 min.

    4 cups lettuce chopped

  • 1 cup cooked beans, pulled pork, or ground beef
  • 2 small tomatoes, chopped
  • 1⁄2 cup corn, canned or fresh
  • 1 cup tortilla chips, roughly crushed
  • 2-­3 scallions finely chopped
  • Sharp cheddar or queso fresco, for sprinkling
  • Optional additions: cucumber, jalapeño bell peppers, grated carrots, olives

Dressing

  • 1⁄4 cup sour cream or yogurt
  • juice of one lime
  • salt and pepper

Directions

  1. Mix up the dressing and taste it. Adjust the salt, pepper, and lime to your liking.
  2. Mix the other ingredients in a large bowl.
  3. Pour the dressing over just before serving and toss to coat the salad evenly.
  4. Eat immediately, maybe with a few extra tortilla chips on the side.

 

 

Recipe of the Week: Penne with Fresh Tomatoes & Tuna

Ingredients

  • Penne Tomato Tuna

    Serves: 4  Prep: 15 min. Cook: 20 min.

    10 oz penne pasta

  • 1 lb fresh tomatoes, chopped into bite size pieces
  • 2 garlic cloves, chopped
  • 1 ­ 6 oz can tuna packed in olive oil
  • 1/2 bunch fresh basil leaves, leaves torn in half or slice thinly
  • Salt & Black Pepper, to taste
  • A pinch of sugar

Directions

1. Bring a large pot of water to boil. Once to a boil, add a generous pinch of salt.

2. Heat a skillet on medium­low heat. Add oil and garlic, careful not to burn garlic. Add tomatoes, pinch of sugar, and salt & pepper to taste. Cook for 10 minutes. Meanwhile add pasta to boiling water.

3. Once pasta has cooked, drain very well, reserve 1/2 cup of cooking water.

4. After cooking tomatoes for 10 minutes, add the tuna and fresh basil. Cook for 5 minutes. Then add drained pasta, and reserved cooking liquid and cook for 3 minutes. Remove from heat and allow to sit for 5 minutes. Adjust seasoning to taste and enjoy!