KALE TIPS

Kale is included again and again on lists of super foods, and for good reason: It's a nutritional powerhouse, packed with vitamin C, vitamin E (an antioxidant), calcium, and even a few cancer-fighting compounds.

To store, keep kale refrigerated in an airtight bag. It can typically be stored for up to 5 days, but you may notice the flavor increase in bitterness with longer storage. Only wash the kale when you are ready to use it as washing before storage will promote spoilage.

How to Fit Kale Into Your Diet:

-Steam kale with your favorite vegetables

-Prepare a raw kale salad
-Blend kale and add to your favorite green smoothies
-Bake kale for a healthy snack

Other cooking tips with kale:

-Be sure to wash leaves well as soil sticks in the nooks  & crannies on the leaves            

-Cut out the tough mid-rib
-Chopped kale leaves take about 7-10 min to steam & slightly longer to sauté                  
-Toss steamed kale with sautéed garlic & tamari.
-Add sautéed kale to mashed potatoes, omelets, quiches, & casseroles.

KOHLRABI TIPS

To store kohlrabi, snip off the leaves close to the bulbous portion (which is really a swollen stem, not a root bulb).  Then trim off the stems from the leaves.  Store the leaves in a ziploc bag with a damp paper towel.  Store the bulbous stem in separate ziploc bag without a paper towel.  Both will keep for a week if stored properly in your crisper drawer. 

How to Use & Cook Kohlrabi:

Kohlrabi is delicious raw. Cut into wedges and crunch them for snacks, use with creamy dips, or give them a simple drip or two of soy sauce.

Kohlrabi also adds bite and crunch to salads and slaws - slice thinly or shred.

Kohlrabi can be chopped and added to soups or stews, or boiled and added to mashed potatoes or other mashed root vegetables.

Kohlrabi is a delightful surprise when roasted: it turns remarkably sweet. Peel the bulbs and cut them into wedges or chunks, toss with a bit of oil, sprinkle with salt, and roast in a hot oven until brown and tender.

 

Nutritional Value:

 

The health benefits of kohlrabi include its ability to improve your digestive processes, help you lose weight, protect against cancer, boost the immune system, regulate the metabolism, increase circulation, strengthen bones, improve vision health, and assists in protecting muscle and nerve function.

 

Kohlrabi is so highly valued in countries and cuisines around the world not only for its diversity in cooking applications, but also because it is full of nutrients and minerals like copper, potassium, manganese, iron, and calcium, as well as vitamins, such as vitamin C, B-complex vitamins, vitamin A, and vitamin K. Along with that, kohlrabi is also high in dietary fiber and antioxidant compounds, such as phytochemicals and various carotenes.

RECIPE: Carrot Kohlrabi Slaw

Difficulty Level: Easy

Prep Time: 15 minutes

2 bulbs kohlrabi
4 carrots
3 Tbsp. vegetable oil
2 Tbsp. cider vinegar
1 Tbsp. whole grain or Dijon-style mustard
1/2 tsp. sea salt
Freshly ground black pepper to taste

Peel kohlrabi and carrots. Be sure to cut off all of the tough outer peel of the kohlrabi. Set them aside.

In a salad bowl, whisk together the oil, vinegar, mustard, and salt until well blended. Add pepper, if you like.

Using the large holes on a standing grater or a mandoline set up for fine julienne, grate the kohlrabis and the carrots into the salad bowl. Toss everything together until the kohlrabi and carrot are evenly coated with the dressing. Taste and add more salt or pepper, if you'd like.

EGGPLANT TIPS: Storage, Preparation, Nutritional Info., etc

Eggplant is a member of the nightshade or potato family, which also includes tomatoes and hot peppers. Many useful medicines are derived from this family. Eggplants can be purple, green, white or striped, pear-shaped or cylindrical and the size of a golf ball to a football. They are often used as a meat substitute. Eggplant is fat free, cholesterol free, sodium free, low in calories, and a good source of dietary fiber.

Storage:

Eggplants do not store well for long periods of time. Without refrigeration, eggplants can be stored in a cool, dry place for 1 or 2 days.  If you don’t intend to eat the eggplant within 2 days, it should be refrigerated. To refrigerate, wrap in a paper towel and place in a reusable container or perforated plastic bag in the crisper section of your refrigerator for use within 5 - 7 days. Eggplant may also be blanched or steamed then frozen for up to six months.

Eggplants are sensitive to the ethylene gas given off by some fruits and vegetables, such as apples and potatoes, so do not store them with each other. Be careful when handling because they bruise easily.

Preparing:

Eggplant can be baked, roasted in the oven, or steamed. If baking it whole, pierce the eggplant several times with a fork to make small holes for the steam to escape. Bake at 350 degrees Fahrenheit (about 177 degrees Celsius) for 15 to 25 minutes, depending upon size. You can test for its readiness by gently inserting a knife or fork to see if it passes through easily.

A Few Quick Serving Ideas:

For homemade babaganoush, purée roasted eggplant, garlic, tahini, lemon juice and olive oil.  Or use it as a dip for vegetables or as a sandwich filling.  Mix cubed baked eggplant with grilled peppers, lentils, onions and garlic and top with balsamic vinaigrette.  Stuff miniature Japanese eggplants with a mixture of feta cheese, pine nuts and roasted peppers.  Add eggplant to your next Indian curry stir-fry. 

Nutrition:

The following nutrition information is for 1/5 of an eggplant (84 grams).

Eggplant is a very good source of dietary fiber, vitamin B1, and copper. It is a good source of manganese, vitamin B6, niacin, potassium, folate, and vitamin K. Eggplant also contains phytonutrients such as nasunin and chlorogenic acid. Eggplant also contains phytonutrients such as nasunin and chlorogenic acid.

 

 

ZUCCHINI TIPS-storage and nutrition

Storage:

Store freshly picked, unwashed zucchini in a plastic bag in the refrigerator for up to one week. The bag should be perforated or loosely tied, not sealed tightly. Do not cut the zucchini until you are ready to use it or freeze it.

To freeze, slice zucchini into rounds, blanch for two minutes, plunge into cold water, drain, and seal in airtight containers or baggies.  Frozen zucchini can be kept for ten to twelve months.

Nutritional value:

As an outstanding source of manganese and vitamin C, zucchini is the best source of dietary fiber that will keep your body in the best shape for the long run. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus . This summer squash also  has a high content of omega-3 fatty acids, zinc, niacin, and protein. Moreover, vitamin B1, vitamin B6, vitamin B2, and calcium in zucchini assure optimal health. Zucchini is probably the best example of squash that has such a rich array of nutrients, including sugar, carbohydrates, soluble and insoluble fiber, sodium, minerals, amino acids and more. The folate ingredient of zucchini is highly commendable for pregnant women as well.

Zucchini is extremely low in calories, but it gives you the feeling of being full. Therefore, zucchini is a great way to satisfy your appetite without grabbing calories and starting a crash diet plan. Apart from the low calorie count, zucchini has a high water content and is rich in fiber. Hence, when you eat zucchini, your stomach is not empty, thereby making zucchini recipes perfect if you are on diet.

ZUCCHINI TIPS-storage and nutrition

Storage:

Store freshly picked, unwashed zucchini in a plastic bag in the refrigerator for up to one week. The bag should be perforated or loosely tied, not sealed tightly. Do not cut the zucchini until you are ready to use it or freeze it.

To freeze, slice zucchini into rounds, blanch for two minutes, plunge into cold water, drain, and seal in airtight containers or baggies.  Frozen zucchini can be kept for ten to twelve months.

Nutritional value:

As an outstanding source of manganese and vitamin C, zucchini is the best source of dietary fiber that will keep your body in the best shape for the long run. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus . This summer squash also  has a high content of omega-3 fatty acids, zinc, niacin, and protein. Moreover, vitamin B1, vitamin B6, vitamin B2, and calcium in zucchini assure optimal health. Zucchini is probably the best example of squash that has such a rich array of nutrients, including sugar, carbohydrates, soluble and insoluble fiber, sodium, minerals, amino acids and more. The folate ingredient of zucchini is highly commendable for pregnant women as well.

Zucchini is extremely low in calories, but it gives you the feeling of being full. Therefore, zucchini is a great way to satisfy your appetite without grabbing calories and starting a crash diet plan. Apart from the low calorie count, zucchini has a high water content and is rich in fiber. Hence, when you eat zucchini, your stomach is not empty, thereby making zucchini recipes perfect if you are on diet.

RECIPE: Spaghetti with zucchini

Difficulty Level: EASY

1 clove garlic

1/2 cup olive oil
4 to 5 small zucchini, sliced into very thin rounds
Salt and pepper
11 ounces spaghetti or CSA pasta
3 ounces  grated Provolone del Monaco (or Parmesan or hard CSA cheese)
Knob of cold, unsalted butter
Handful of basil leaves

1.Put a large pot of water on to boil for the spaghetti.

2.In a wide skillet over medium-high heat, add the garlic clove and olive oil so the mixture sizzles and the oil gets infused by the garlic. When just golden, remove the garlic and add the zucchini rounds. Toss every now and then, letting the zucchini fry away until tender but not brown.

3.In the meantime, add a teaspoon of salt to the boiling water, then place spaghetti in the pot.

4.Drain the zucchini on paper towels and season with a pinch of salt and some freshly ground pepper. Keep warm. Blend together about a third of the zucchini and about 1/4 cup (60 milliliters) of water from the pot of pasta—I use a glass jar with a handheld blender for this. Pour this purée into a large serving bowl, where you will eventually add all the pasta.

5.When the spaghetti is al dente (take out about 1 minute before the suggested cooking time on the packet), drain, saving about 1/2 cup of the cooking water. Toss the spaghetti into the serving bowl with the purée, the grated cheese, the fried zucchini, and the cold butter. Quickly toss, using tongs or a spatula to help you. You want spaghetti to be silky and just coated with the purée, not dry but not watery either. If it's too dry, add cooking water a little at a time. Top with the basil leaves and serve immediately.