Florida Organic Produce Buying Club – October, 01-05, 2012

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Florida Organic Produce Buying Club Food Share: 

Welcome back, Florida Growing Season!     

                          Mizuna (Florida Grown)

Mizuna / Mizuma (a Japanese "Water Vegetable")

Mizuna is a Japanese mustard green that has a similar appearance as wild arugula.  The word means “water vegetable” referring to the water retained in the juicy stalks. The leaves are feather shaped with a peppery taste. The green is frequently found in mesclun greens mix. Mizuna’s flavors can be characterized as piquant and bright with a subtle earthiness. It is used in Salads, stir-fries, soups, and nabemono.

Mizuna, Tomato, and Avocado Salad with Pomegranate Lime Dressing

Mizuna Tomato Avocado Salad

Pomegranate Lime Dressing
~4 servings

  • 2 tablespoons + 1 teaspoon lime juice
  • 1 teaspoon lime zest
  • 1 teaspoon whole grain mustard
  • 1 teaspoon pomegranate molasses
  • 1/4 teaspoon ground cumin
  • 4 tablespoons extra virgin olive oil
  • kosher salt and freshly ground black pepper

Instructions -

Mix the first 5 ingredients together in a small bowl. Whisk in the olive oil gradually. You can season the dressing or the salad, just before serving.
I decided on a salad of Mizuna leaves, heirloom tomatoes, avocado, and fresh red onion, with a Pomegranate Lime Dressing. You can decide on the proportions yourself, but remember to squeeze a little lime juice over the avocado so that it doesn’t turn brown.

 Produce List for the week of October, 01-05 2012:

* Lettuce Red Butter
* Greens-Kale Lacinato
* Carrots Bunny Juice
* Squash Sunburst (Fl)
* Cauliflower
* Mizuna (Japanese “Water Greens”)(Fl)
* Parsley Italian
* Winter Squash  
* Avocado Florida
* Tomato on the Vine Orange
* Radish Red w/top
* Potato Sweet Garnett
* Cucumber Pickling (Fl)
* Plum Red
* Apples Jonagold
* Bananas 
* Kiwi

  Cauliflower: ideal vegetable for all people

 For years, I wasn’t a big fan of cauliflower. I mean, how healthy can an off-white vegetable be? But once I started learning about the health benefits of cauliflower and all its cruciferous plant family members, I started to give this veggie its due respect. One cup cooked = 2.28 grams of protein and a truckload of nutrients to reduce your risk for cardiovascular disease and cancer!

Health Benefits of Cauliflower:

  • Carotenoids (beta-carotene and Phytonutrients): Including kaempferol, ferulic acid, cinnamic acid and caffeic acid. These nutrients help protect your body against free radical damage.
  • Sulforaphane: Strong indications as a cancer fighting agent.
  • Omega-3 fatty acids: Reduce inflammation.

Cauliflower is also a good source of vitamin C, manganese, glucosinolates (glucoraphin), vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid), phosphorus and potassium, indole-3-carbinol (strong cancer fighting indications) and more. Cauliflower can be roasted, boiled, fried, steamed or eaten raw. Low carbohydrate dieters can use cauliflower as a reasonable substitute for potatoes.

Curry Roasted Cauliflower

Curry Roasted Cauliflower

Curry powder and cilantro add wonderful flavor to this easy roasted cauliflower recipe. Make this cauliflower to serve as a side dish or make it for a healthy snack. It’s quick and easy, and everyone will love it!

Ingredients:

  • 1 medium to large head cauliflower
  • 2 tablespoons olive oil
  • 1 1/2 teaspoons curry powder, your favorite blend
  • 2 teaspoons chopped fresh cilantro
  • salt and pepper

Preparation:

Line a large baking pan with foil; spray lightly with cooking spray. Heat oven to 425°.

In a large bowl or food storage bag toss the cauliflower florets with the olive oil, curry powder, and cilantro. Spread out on the baking sheet and sprinkle lightly with salt and pepper.

Roast for about 25 minutes, turning every 10 minutes, or until tender and lightly browned.

Yield: Serves 4.

Roasted Cauliflower

Roasted Cauliflower

Who knew that cauliflower could be such a perfect vehicle for olive oil, lemon, garlic, and Parmesan cheese? I’m used to eating cauliflower raw, steamed, or puréed. I love cauliflower and will eat it any way it is prepared. But this method makes cauliflower palatable to any but the most ardent anti-veggie. Perhaps it’s that anything is good roasted with those ingredients, or perhaps the cauliflower really is the ideal stage for this blend of flavors.

INGREDIENTS

  • 1 head of cauliflower
  • 2-3 cloves of garlic, peeled and coarsely minced
  • Lemon juice from half a lemon
  • Olive oil
  • Coarse salt and freshly ground black pepper
  • Parmesan cheese

METHOD

1 Preheat oven to 400°F. Cut cauliflower into florets and put in a single layer in an oven-proof baking dish. Toss in the garlic. Sprinkle lemon juice over cauliflower and drizzle each piece with olive oil. Sprinkle with salt and pepper. If the oven hasn’t reached 400°F yet, set aside until it has.

2 Place casserole in the hot oven, uncovered, for 25-30 minutes, or until the top is lightly brown. Test with a fork for desired doneness. Fork tines should be able to easily pierce the cauliflower. Remove from oven and sprinkle generously with Parmesan cheese. Serve immediately.

YIELD: Serves 4.

 Roasted Cauliflower Recipe with Bacon and Garlic

Roasted Cauliflower Recipe with Bacon and Garlic

This recipe for Roasted Cauliflower with Bacon and Garlic is very simple. Toss cauliflower florets with olive oil, bacon and garlic. Roast for 20 minutes at 375F and then season with salt.

Ingredients:

1 head cauliflower, cut into small florets
6 cloves garlic, halved
3 strips bacon, cut into bite sized pieces
2 teaspoons olive oil
salt to taste
freshly ground black pepper to taste

Directions:

Preheat oven to 375F. On a baking sheet, toss together the cauliflower, garlic slices, bacon and olive oil. Roast for 20 minutes until bacon is crisp and cauliflower is cooked through. Season with salt and pepper to taste.

 

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