CSA Week One: Radishes, TatSoi and Kale

 


 This Week’s Harvest

bagged lettuce mix
bagged Asian greens mix
kale
radishes
head lettuce
tatsoi “Asian spinach”


Radishes_in_basket RADISHES:   Besides being the first bright bit of color in the spring there are many benefits to eating radishes.  They are a good source of Riboflavin, Vitamin B6, Calcium, Magnesium, Copper and Manganese, and a very good source of Dietary Fiber, Vitamin C, Folate and Potassium. Radishes are a naturally cooling food and are highly regarded in eastern medicine for the ability to decrease excess heat in the body that can build up during the warmer months.   Radishes are a natural cleansing agent for the digestive system, helping to break down and eliminate stagnant food and toxins built up over time.   As a member of the cruciferous vegetable family (same family as broccoli and cabbage) radishes contain phytonutrients, fiber, vitamins and minerals that are cancer protecting.  Radishes have a calming effect on the digestive system and can help relieve bloating and indigestion. With a very low calorie count, less than 20 calories in an entire cup, radishes are a great way to add nutrients, fiber and tons of flavor to your meals without compromising your health and with a high water content and lots of vitamin C as well as phosphorus and zinc, radishes can help keep your body hydrated and your skin looking fresh and healthy all summer long!

PREP TIME:   Radishes take minimal prep time, just cut off the tops and use a stiff vegetable brush to scrub them under cold running water.  But don’t discard the greens to the compost just yet, they can be eaten as well!!


RECIPES:  Besides slicing them into your spring salad there are many ways to use your radishes both in hot and cold dishes and appetizers.

 

Herb Goat Cheese & Radish Tartines:  rad
{courtesy of  Tartelette}
Makes 2 tartines per person
8 slices of your favorite bread
8 oz plain goat cheese, at room temperature
1 teaspoon fresh rosemary, finely chopped
1 teaspoon parsley, finely chopped
1 small bunch radishes (about 6 to 8) cut into thin slices

Grill or toast the bread and set aside. In a small bowl, mix together the goat cheese and herbs until well blended. Spread some of the goat cheese mixture on the tartines, top with some radish slices.

 

Roasted Radishes with Radish Greens
{courtesy of Food & Wine}
3 bunches small radishes with greens attachedrad2
2 tablespoons extra-virgin olive oil
salt and freshly ground pepper
2 tablespoons unsalted butter
2 tablespoons fresh lemon juice

Preheat oven to 500 degrees.  Trim the radishes and wash the greens; pat dry. In a large ovenproof skillet, heat the oil until shimmering.  Add the radishes, season with salt and pepper and cook over high heat, stirring occasionally until lightly browned in spots, about 2 minutes.  Transfer the skillet to the oven and roast the radishes for 15 minutes, until crisp-tender. Return the skillet to the burner and stir in the butter to coat the radishes. Add the radish greens and cook over moderate heat  until they are wilted, about 2 minutes.  Add the lemon juice and season with salt.


More radish recipes:   Pickled Radishes, Cinnamon Sugar Radish Chips,  Radish Butter,  Bok Choy and Radishes, Salmon with Cucumber Radish Relish, Chicken Arugula and Radish Pizza, Asparagus & Radishes with Mint, Roasted Radishes with Chive Vinaigrette, Radish Leaf Pesto.


tatsoi-organic-seed TATSOI:  is among the most popular of oriental greens but you might not have heard of it until it showed up in your weekly share.  In fact you may have even eaten Tatsoi in your store bought mixed greens and not even known.  Tatsoi is not only full of flavor, but very tender and can be used in salad mixes, in soups and in Oriental stir-fry.  Tatsoi tastes like a milder version of mustard greens and has a texture similar to bok choy. It’s low in calories yet high in minerals, vitamins, and health-promoting antioxidants. 

PREP TIME: As with any greens be sure to rinse them well, wrap the leaves in a damp paper towel, and store them in a plastic bag in the refrigerator for 3 to 5 days.


RECIPES:   TatSoi can be used with any other green that you might like to make a salad, such as spinach, arugula or watercress or even also be substituted for any recipe calling for spinach. Its tangy and peppery notes pair well with citrus, crisp cool ingredients such as apple, fennel and mint.

 

TATSOI AND ARUGULA SALAD  WITH MUSTARD DRESSING

{Courtesy of Raw on $10 A Day}

tat soi leavestat1
 arugula leaves
2 green onions
1 carrot
1 tablespoon olive oil
1 teaspoon apple cider vinegar
1 tablespoon agave
1 clove garlic, pressed
1 tablespoon dijon mustard
 Toss together the greens and onion, and carrot. Whisk together the remaining ingredients and pour over salad.

GINGER BEEF STIR FRY
{courtesy of Blue Apron}GingerBeefStir_20Fry_BlueApron_high_feature
1 Cup Jasmine Rice
8 Ounces Tatsoi
3 Scallions
2 Cloves Garlic
1 Bunch Basil
1 Small Piece Ginger
10 Ounces Top Round Steak
2 Tablespoons Soy Sauce
1/4 Cup Hoisin Sauce
In a small pot, combine the rice, 2 cups of water,and a big pinch of salt. Heat to boiling on high, then cover and reduce the heat to low. Simmer 15 to 20 minutes, or until the liquid is absorbed and the rice is cooked through. Fluff the finished rice with a fork.
While the rice cooks, wash and dry the fresh produce. Cut the tatsoi into bite-sized pieces. Slice the scallions. Peel and roughly chop the garlic. Peel and mince the ginger. Pick the  basil leaves off the stems. Thinly slice the steak.
In a large pan, heat some oil on high until hot. Add the sliced beef and season with salt and pepper. Cook 2 to 3 minutes, or until browned, stirring occasionally. Transfer the stir-fried beef to a plate, leaving behind any juices in the pan.
In the same pan used for the beef, add a little more oil and heat it on medium-high. Add the garlic andginger; cook for about 30 seconds, or until fragrant. Stir in the tatsoi, soy sauce, half of the hoisin sauce, and half the scallions. Cook 2 to 4 minutes, or until the vegetables are softened and coated in the sauce. Add the stir-fried beef back to the pan and cook until heated through and coated in the sauce. Remove from heat.
Divide the rice between 2 plates. Top each with the beef and tatsoi stir-fry. Garnish each with the basilremaining hoisin sauce, and remaining scallions. 


 kale1KALE:  By now everyone has heard of Kale.  It’s been called  “the queen of greens” and “a nutritional powerhouse” for good reason. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content.  Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.  Kale is high in Vitamin K.  Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting.  Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.  Kale is filled with powerful antioxidants.  Antioxidants, such as carotenoids and flavonoids help protect against various cancers.   Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.  Kale is great for cardiovascular support and eating more kale can help lower cholesterol levels.  Kale is high in Vitamin A which is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.  Kale is high in Vitamin C which is very helpful for your immune system, your metabolism and your hydration.  But you may not k now that Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility.  And lastly, Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.


PREP TIME:  Rinse kale leaves under cold running water.  Wrap the leaves in a damp paper towel, and store them in a plastic bag  in the coldest part of the fridge. Kale tends to get more and more bitter the longer it is left at room temperature, so keep it cool!  Kale is very sensitive to ethylene, formed naturally from certain other produce, so store it away from those items.  A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale , remove the tough ribs, chop or tear the kale as directed, allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking. Chop leaf portion into 1/2″ slices and the stems into 1/4″ lengths for quick and even cooking.


KALE RECIPES:  It’s pretty hard NOT to find a kale recipe.  I found recipes galore.   Do a quick search on the internet and you will find headings like “41 Ways to Cook with Kale”  “50+ Kale Recipes” and of course “365 Days of Kale“.  There was even a “10 Kale Recipes That Actually Taste Good” on the Fox News site….go figure.

 

BASIC SAUTEED KALE
{courtesy of Eating Well/Kitchen Daily}

1 ⅓ tsp 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided
1 lb kale, ribs removed, coarsely chopped

basic-sauteed-kale-6391/2 cup water
2 clove garlic, minced
¼ tsp crushed red pepper
3 tsp sherry vinegar or red-wine vinegar
¼ tsp salt

Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, reduce heat to medium-low, cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. Push kale to one side, add the remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 30 seconds to 1 minute. Remove from the heat. Stir in vinegar to taste and salt.


CASHEW KALE
{courtesy of Kicking Cancer In The Kitchen}

2 tablespoons olive oil 1 large carrot, thinly sliced into rounds (about 1/2 cup)cashew-kale-recipe 2 bunches kale, thick stems removed, thinly sliced (about 8 cups) 1 garlic clove, minced 2 to 3 tablespoons tamari (soy sauce) 1/2 cup raw cashews 1/4 cup raisins

Heat the olive oil over medium heat and sauté the carrot for five minutes. Add the garlic, kale, tamari, cashews and raisins and sauté a few minutes until cashews begin to soften.


More Kale Recipes:  Kale Berry Smoothie, Sweet Potato Kale Hash, Garlic Lemon Kale Pasta, Kale Pizza, Kale Chips with Flavor Options, Kale and Goat Cheese Mashed Sweet Potatoes, Baked White Chedder Mac and Cheese With Kale and Bacon, and more


 

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