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FARM to tABLE A collection of recipes brought to you by Well-U at the University of Rochester Farmers Market
FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market Vietnamese Cauliflower Ingredients 1 large cauliflower, cut into bite-size flowerets 1 Tbsp canola oil 2 shallots, thinly sliced 3 cloves garlic, minced 2 Tbsp soy sauce (or tamari sauce if gluten-free)
3 tomatoes, peeled, seeded, and cubed 1 small onion, thinly sliced 2/3 cup vegetable stock 1/2 tsp lemon juice 2 tsp sugar 2 scallions, thinly sliced chopped cilantro for garnish
Directions 1.Heat a wok or skillet. Add oil. Sautee shallots and garlic for 1 minute. 2.Add soy sauce and tomatoes and cook for 3 minutes. 3.Add the cauliflower, onion, stock, lemon juice, sugar, and scallions. Reduce heat and cook until cauliflower is tender-crisp, about 10 minutes, stirring frequently. Add water if necessary to prevent sticking. 4.Place cauliflower in a serving dish and sprinkle with cilantro. 5.Optional: Serve with sriracha chile sauce for extra spice
Recipe from the www.drweil.com website.
5-Minute SautĂŠed Cauliflower with Turmeric Ingredients: 1lb cauliflower 5 Tbsp low-sodium chicken or vegetable broth 1 tsp turmeric
Mediterranean Dressing:
3 Tbsp extra virgin olive oil 2 tsp lemon juice 2 medium cloves garlic, pressed or chopped sea salt and pepper to taste Optional: 1 Tbsp chopped cashews, 2 Tbsp parmesan cheese or chopped cilantro
Directions: 1.Cut cauliflower florets into quarters and let sit for 5 minutes to bring out their hidden health benefits. 2.Press or chop garlic and let sit for 5 minutes. 3.Heat 5 TBS broth in a stainless steel skillet on medium heat. 4.When broth begins to steam, add cauliflower and turmeric and cover. For al dente cauliflower, cook for no more than 5 minutes. 5.Transfer to a bowl. For more flavor, toss cauliflower with the remaining ingredients while it is still hot. (Mediterranean Dressing does not need to be made separately.) Adapted from the www.whfoods.com
FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market Chelmsford Cauliflower Soup Ingredients: 2 Tbsp olive oil 2-3 carrots, peeled and cut into ¼” slices 2 celery stalks cut into ¼” slices 1 medium onion, chopped 4-6 fresh mushrooms, sliced 2 quarts chicken or vegetable broth
1 medium cauliflower, washed but left as a head ¼ fresh lemon ¼ cup medium pearl barley ¼ tsp ground white pepper 1 tsp salt 1 cup 2% milk 2 Tbsp flour, optional
Directions: 1. In a large kettle, heat oil and sauté carrots, celery, onion and mushrooms until onions are transparent. 2. Add cauliflower, lemon and broth; bring to boil, then cover and reduce heat to low, simmer until cauliflower is tender, about 10 minutes. Discard lemon, break cauliflower into pieces. 3. Add barley, salt and pepper; simmer until barley is tender, 30-45 minutes. 4. Add milk and warm. To thicken, remove about 1 cup of broth from kettle and mix with flour until smooth, then whisk it back into the soup. Cook and stir until slightly thickened. Adapted from a recipe from The Junior League of Rochester, NY, c. 1981.
Roasted Cauliflower
Ingredients 1 large head of cauliflower, cut into bite-sized pieces 2-3 Tbsp Canola or olive oil (enough to lightly coat) Garlic powder and/or seasoned salt to taste
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Directions 1. Preheat oven to 425. Spray large, rimmed baking pan. Meanwhile, in a large bowl, toss cauliflower with oil and arrange in a single layer on the pan. 2. Lightly season with garlic powder and/or seasoned salt. 3. Bake for 25-30 minutes or until fork tender, stirring every 10 minutes so that the cauliflower bakes evenly. Submitted by Theresa Harte, MS, RD, CNSC
A collaboration between Food & Nutrition Services and Well-U.
FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market
Got Kale? This low-calorie super-food boasts an impressive nutrient profile. One cup chopped kale contains 33 calories and 9 percent of the daily value of calcium, 206 percent of vitamin A, 134 percent of vitamin C, and 684 percent of vitamin K. Add it to your favorite soup recipes, or lightly coat with oil and seasonings and bake at 300°F for 20 minutes for a healthy alternative to chips.
Mexicali Kale Soup Ingredients: 2 tbsp olive oil 1 onion, diced 2 cloves garlic, minced 3 medium potatoes, diced 1 jalapeno, seeded and minced 1 ½ tsp chili powder 1 tsp dried oregano ½ tsp paprika 1 tsp ground cumin ½ tsp salt ½ tsp ground black pepper
1 qt low sodium vegetable broth ½ tsp ground black pepper 1 qt low sodium vegetable broth 1/3 cup chopped fresh cilantro 1 cup fresh or frozen corn 1 cup black beans (if using canned, the remainder can be frozen for a future use) 3 cups chopped fresh kale
Directions 1 : . Heat oil in large kettle; sauté onion, garlic, potatoes and pepper for 2-3
minutes until onion is softened. 2. Add seasonings, stir and cook another minute until fragrant. 3. Add broth, cilantro, corn and black beans; bring to a boil, reduce heat and simmer about 10 minutes, or until potatoes are tender. 4. Add kale and cook another 5-10 minutes. 5. Optional toppings: plain yogurt, shredded cheese, sliced green onion, tortilla strips, diced fresh tomato. Visit us Online! For more healthy recipes, visit www.rochester.edu/well-u
FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market
Baked Potato Chowder with Potato-Wedge Croutons Ingredients: ¼ cup of vegetable broth 1 large yellow onion, sliced 3 cloves garlic, minced ½ tsp fennel seeds, crushed 1 tsp dried thyme ½ tsp dried rubbed sage 1 tsp salt Ground black pepper
¼ cup dry white wine (or just more broth if you prefer) 4 cups vegetable broth (or more, to taste) 4 cups kale, torn into bite-size pieces (about 6 leaves, tough stems removed) ¼ cup plain unsweetened soy milk
Directions:
1. Preheat a large pot with broth. Saute onions over medium-high heat until brown, about 12 minutes. 2. Slice the baked potatoes in half lengthwise. Reserve three of the halves for croutons. Slice the rest into 3/4" chunks. 3. Add garlic, fennel, thyme, sage, black pepper, and salt to onions. Cook for 2 minutes. Add wine to deglaze the pan. 4. Add kale, cover and cook for 15-20 minutes. Begin croutons. 5. Use a potato masher to mash 1/2 of the soup mixture. Note: Do not use an immersion blender, or soup will become pastey. 6. Return the mashed soup back into the pot, add the soy milk and mix. For thinner soup, add additional vegetable stock or water. 8. Ladle into bowls and top with potato-wedge "croutons."
Potoate-Wedge Croutons
6-8 potatoes (3 1/2 pounds), baked and cooled 2 Tbsp coarse cornmeal ¼ tsp dried thyme ½ tsp paprika Pinch of salt 2 cloves garlic, minced
For the croutons:
1. Slice reserved potato halves in half length-wise 2. Preheat a non-stick skillet over medium-high heat. 3. Combine dry ingredients on a plate. 4. Wet the potato wedges with water and dredge wedges in cornmeal mixture. 5. Lightly coat wedges with canola oil spray on all sides. Cook for 4 minutes, or until golden. Turn, and cook the other cut side.
A collaboration between Food & Nutrition Services and Well-U.
FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market
Eat Your Beets Fresh beets have an earthy flavor that pairs well with other vegetables. One half-cup of beets is a good source of folate, fiber, and riboflavin, which works with other B-vitamins to release energy from stored carbohydrates. Beet greens are also a nutrition powerhouse, packing high levels of vitamin A, vitamin C and iron. Serve shredded raw in a salad, or try them roasted or grilled for a sweet treat.
Ditch the canned beets and try fresh beets from the farmers market for a healthy salad topper or side dish.
Go Green
Beet greens (the tops) are loaded with nutrients and should not be overlooked. Cook and enjoy in the same way as spinach. A collaboration between Food & Nutrition Services and Well-U
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FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market Roasted Beet Salad Ingredients 1 bunch beets (about 1 pound) ¼ cup sliced natural almonds 3 tablespoons olive or canola oil 1 tablespoon minced shallots 1 tablespoon lemon juice
1 ½ tablespoons red wine vinegar ¼ teaspoon sugar ½ teaspoon salt 1 large pear 3 cups baby arugula
Directions
1. Preheat oven to 425 degrees. Cut leaves from beets, do not peel, wrap beets in foil and roast until tender, about one hour. Unwrap beets and set aside to cool. Be careful of the steam when unwrapping hot beets. 2. While beets are roasting, cook almonds in oil in a small skillet over moderate heat, stirring occasionally until pale golden. Remove from heat, cool nuts in the oil (nuts will get darker as they cool). When cool, remove almonds with a slotted spoon to a small bowl and season with salt. Reserve oil. 3. Stir together dressing: shallot, lemon juice, vinegar, sugar, salt, and oil from almonds in a large bowl. Slip skins from cooled beets and cut beets into ¼ inch slices. Add sliced beets to dressing, toss to coat. 4. Quarter and core pear and slice into very thin slices or julienne strips. 5. Spread arugula on platter. Arrange beets on top of greens, drizzle any remaining dressing on beets, then arrange pear on top and top with almonds.
Advanced preparation: Beets can be roasted, cooled and refrigerated. Sliced beets can be mixed with dressing and stored in refrigerator one day
Root Veggies with West Indian Spices Ingredients 1 bunch beets (about 1 pound) 1 pound carrots 2 tablespoons grated fresh ginger (or 2 tablespoons ground ginger) ¼ - ½ cup brown sugar
Directions: 1. Cut leaves from beets. Roast or boil 1-1 ½ hour in oven, or 40 minutes boiling. 2. Peel carrots or scrub well and leave unpeeled, then slice or cut into chunks. Slip skins from cooled beets, then cut into slices or chunks. 4. Steam or boil carrots until tender but soft, about 5 to 10 minutes. Drain. 5. Combine ginger, sugar, orange juice, vinegar, orange zest and spices in saucepan. Cook until thickened. Add carrots and cook for 5 minutes. Stir in beets and warm through. Avoid over stirring as beets will “bleed” and discolor carrots.
½ cup orange juice ¼ cup cider vinegar Grated zest of 1 orange (1 tablespoon) ½ teaspoon ground cinnamon ½ teaspoon ground mace
FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market
Take Root TURNIPS & RUTABAGAS, which are part of the cruciferous
family, contain vitamin C and phytochemicals that work together to combat cancer, heart disease and DNA damage.
BEETS contain calcium and antioxidants, which help fight free radicals, the damaging forms of oxygen that attack the cell’s membranes.
Discover the versatility of root vegetables. Whether sautĂŠed, roasted or baked, they make savory sides to weeknight dishes or hearty meals by themselves.
PARSNIPS are part of the carrot family. They have a nutrient and
phytochemical profile similar to other veggies in this group, and can help protect against cancer and heart disease.
CARROTS & SWEET POTATOES are rich in vitamin A and
phytochemicals (found naturally in plant foods), like carotenoids. Carrots also contain a pectin fiber that has cholesterol-lowering properties.
A collaboration between Food & Nutrition Services and Well-U
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FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market White Bean Cassoulet Ingredients
2-3 tablespoons olive oil 1 red onion, diced 2-3 medium carrots, peeled and sliced thin 3 medium parsnips, peeled and sliced thin 3 garlic cloves, minced 1 teaspoon herbs de Provence 1 teaspoon thyme ½ teaspoon sage Pinch caraway seeds 2 bay leaves
One 14.5 oz can petite diced tomatoes 2 cans white beans, drained but not rinsed ½ cup water ½ teaspoon Better than Bouillon No Chicken base 1 tablespoon Dijon mustard 1 tablespoon yellow miso 1 ½ teaspoon flour ¼ c dry bread crumbs
Directions:
1. Preheat oven to 350 degrees. 2. Heat skillet with oil, sauté onions, carrots, parsnips for 10-15 minutes, add garlic and continue to sauté for another 5-10 minutes until carrots and parsnips are softened. Add Herbs de Provence, thyme, sage, bay leaves, caraway. Stir to combine. Stir in diced tomatoes and their juice, heat through. 3. Add drained white beans, stir to combine. 4. Whisk bouillon into water in a one cup container; whisk in miso and mustard, then flour. 5. Stir bouillon and flour mixture into beans and vegetables. When combined, turn out into a 4 quart, lightly oiled casserole dish. Cover and bake for 40 minutes. 6. Sprinkle bread crumbs over casserole and broil for 1-2 minutes until golden. 7. Let sit for 10 minutes before serving.
Roasted Root Veggies Ingredients
2 pounds root vegetables (carrots, parsnips, turnips, beets), peeled and cut into ½-inch pieces 1 medium onion, peeled and cut into ½-inch wedges
Directions
1 tablespoon olive oil Salt to taste 1 head garlic, minced Chopped fresh herbs like rosemary or balsamic vinegar
1. Heat oven to 400 degrees. Place root vegetables and onion in a roasting pan. 2. Toss vegetables with oil and salt to taste. 3. Roast for a total 45-50 minutes (at 30 minutes, add minced garlic), stirring every 15 minutes until the vegetables are tender and evenly browned. 4. Toss with fresh herbs or balsamic vinegar before serving.
FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market
TheVersatile Carrot Satisfy your snack craving with a crunchy, sweet carrot. Cut up whole carrots for a convenient and healthy snack. Try adding grated or shredded carrots to any recipe for a punch of nutrients and extra moisture.
A collaboration between Food & Nutrition Services and Well-U
FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market
Carrot Raisin Slaw Ingredients
Salad: 1 pound matchstick carrots ½ cup seedless raisins 1/3 cup sliced almonds
Dressing: 3 tablespoons wine vinegar 3 tablespoons honey ½ teaspoon salt ¾ cup plain Greek yogurt ¼ cup mayonnaise
Directions
1. Combine carrots, raisins and nuts (if desired) in a mixing bowl. Set aside. 2. In a separate bowl, mix remaining ingredients together to make the dressing. 3. Toss carrot mixture with dressing, chill before serving.
Carrot Cake Smoothie Ingredients
2/3 cup chilled canned carrots, drained 2 tablespoons crushed pineapple in juice 1/3 cup fat free vanilla yogurt 2 tablespoons honey 1 cup fat free or low fat milk
2 ice cubes ½ teaspoon cinnamon ¼ teaspoon ground ginger 1/8 teaspoon ground allspice Optional: dash nutmeg
Directions
1. Place everything except nutmeg in a blender jar, blend for 30-40 seconds or until smooth. 2. Pour into two glasses. 3. Sprinkle with nutmeg, if desired.
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FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market
bring on the
beans
Fava Beans, also known as broad beans, are in season late March to early May. Remove tough outer skin and cook shelled beans in boiling water.
Protein-packed, fiber-rich legumes are a popular meat substitute to help you stay full and energized. Toss shelled, cooked beans into your next salad for a protein boost.
A collaboration between Food & Nutrition Services and Well-U
FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market
Greens and Beans Ingredients
1-2 tablespoons olive oil 4 cloves garlic 4 cups (1 quart) vegetable broth 1/8 teaspoon red pepper flakes 2 x 15-ounce cans cannellini (white) beans, drained
2 teaspoons chopped fresh oregano (or 2/3 teaspoon dried) 1 head escarole, cleaned and chopped into bite-size pieces
Directions
Black Bean Brownies Ingredients
14-ounce can black beans, drained & rinsed 2 large eggs ½ cup applesauce, unsweetened 15 dates, pitted (if using Medjool use 10-12 2 tablespoons brewed coffee
1. Heat oil in a saucepan over medium heat. Add garlic and cook, stirring occasionally, until bubbling, about 20 seconds. Add broth. Bring to a boil and cook 6 to 8 minutes. Stir in red pepper flakes. 2. Add beans and bring to a boil. Cook 6 to 8 minutes. Stir in oregano and simmer for 3 minutes. 3. Add escarole to bean mixture and cook until crisp-tender, about 10 minutes. Season with salt and pepper to taste. Optional: garnish with additional red pepper flakes.
1 teaspoon pure vanilla extract ½ cup cocoa powder ¼ teaspoon salt ½ teaspoon baking soda ½ cup + ¼ cup chocolate chips Cooking spray
Directions
1. Preheat oven to 350 degrees. Line an 8x8-inch baking dish with parchment paper and coat with cooking spray. 2. Add all ingredients, except chocolate chips, to a powerful blender or food processor and process until smooth. Add ½ cup chocolate chips and stir to mix. 3. Pour batter into baking dish, top with ¼ cup chocolate chips and bake for 30 minutes. Remove from the oven and let brownies cool for 5 minutes. Transfer to a cooling rack and let cool completely before slicing. Cut into squares.
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Sneak blended beans into your next batch of brownies for a rich, fudgy treat
FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market
D.I.Y.
hummus Spice it up. Get creative with mix-ins to take a traditional hummus recipe to the next level. Try adding siracha sauce, sun-dried tomatoes, or pesto.
Many a snacker enjoy the classic combo of pita and hummus. Think outside the (lunch) box and pair hummus with raw or grilled veggies, or use it as a salad dressing or sandwich spread.
A collaboration between Food & Nutrition Services and Well-U
FARM to TABLE Recipes brought to you by the University of Rochester Farmers Market Traditional Hummus Ingredients
2 (15.5-ounce) cans no-saltadded chickpeas (garbanzo beans), rinsed and drained 2 garlic cloves, crushed 1/2 cup water 1/4 cup tahini (sesame seed paste)
3 tablespoons fresh lemon juice 2 tablespoons extra-virgin olive oil 3/4 teaspoon salt 1/4 teaspoon black pepper
Directions
Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed. Serve with pita, raw veggies or crackers.
Feta-Baked Hummus
Spicy Low-Fat Hummus
Directions
Directions
Combine traditional hummus, ½ cup (2 oz), crumbled reduced-fat feta cheese, ¼ cup chopped fresh parsley, and ½ teaspoon ground cumin. Transfer to an 8 inch square baking dish coated with cooking spray. Sprinkle with ½ cup cruble reduced-fat feta cheese. Bake at 400 for 25 min or until lightly browned. Garnish with parsley sprigs. Makes 4 cups.
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Reduce tahini to 2 tablespoons and omit olive oil. Add ½ teaspoon cumin, ½ teaspoon coriander, 1/8 teaspoon cayenne pepper and a pinch of salt to taste. Add curry and increase the cumin and coriander for an extra kick.
Experiment with these variations using the traditional hummus recipe
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market
fresh pick for spring
asparagus Go green. Asparagus is a leading vegetable sources of glutathione, a powerful cancerfighting antioxidant.
Fresh tip. Store in refrigerator standing
upright in an inch of cold water; cover with plastic bag. Keeps for about 3 days.
Tender asparagus spears peak in flavor during early spring. Enjoy this vibrant veggie blanched, sauteed, roasted or grilled. Try roasted asparagus dipped in yogurt for a simple appetizer or side dish.
Recipes are a collaboration between Food & Nutrition Services and Well-U
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market Asparagus, Jicama, Red Pepper, & Corn Salad Ingredients
1 bunch (1 lb) asparagus, trimmed, bias cut 3 tablespoons olive oil 1 sweet red pepper, cored, 1-inch dice Sea Salt to taste 1 medium (1 lb) jicama, peeled, cut in Fresh cracked pepper to taste ¼-inch thick pieces 2 ears of corn, shucked, kernels removed (or 1 ½ cups frozen corn)
Directions
1. Blanch asparagus and red pepper in large pot of boiling salted water 1 min. Add corn; blanch 30 seconds. Drain; place all veggies in bowl of ice water. Drain well. 2. Toss jicama, asparagus, pepper, and corn with oil; season to taste with salt and pepper.
Chilled Asparagus
with Mustard-Herb Vinaigrette
Ingredients
2 pounds asparagus 2 tablespoons white wine or cider vinegar 2 teaspoons Dijon mustard 1 teaspoon chopped flat leaf parsley ½ teaspoon chopped tarragon leaves
Salt and pepper as needed Dash of onion powder Dash of garlic powder ¼ cup extra-virgin olive oil 3/4 teaspoon salt ¼ teaspoon black pepper
Directions
1. Bring a large pot of salted water to a rolling boil. 2. Trim the asparagus to remove the white, fibrous ends. Cut the asparagus into 2-inch pieces on the diagonal. 3. Add the asparagus to the boiling water and cook until the spears are bright green and just tender, 4 to 5 minutes. (If necessary, cook the asparagus in batches.) Remove from water and place in refrigerator to chill or drain the asparagus in a colander and rinse with cold water until the asparagus is chilled. The asparagus is ready to dress and serve now, or it can be held in a covered container in the refrigerator for up to 6 hours. 4. To make the vinaigrette, whisk together the vinegar, mustard, parsley, tarragon, salt, pepper, onion powder, and garlic powder until blended. Add the oil to the vinegar mixture in a thin stream, whisking constantly. Season with additional salt and pepper if needed. 5. Toss the chilled asparagus with the vinaigrette or serve separately. Serve immediately on a chilled platter or plates.
Roast asparagus at 500 degrees until spears are tender to heighten its sweet flavor and crisp the outside Visit us Online! For more healthy recipes, visit www.rochester.edu/well-u/market
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market
Throw your favorite fruits and veggies in a blender for a vitamin-packed smoothie in minutes. Mix and match healthy add-ins for a convenient meal or snack option anytime. Cool off with these refreshing sips, or create your own recipe – the combinations are endless.
Power Up! Boost your blend with these healthy add-ins. Don’t be afraid to experiment!
seeds
Try flax, chia, sunflower or poppy seeds for a dose of fiber and nutrients
butter
Almond, peanut, or coconut butter add heart-healthy fats to your drink
tofu avocado
Use silken tofu for a punch of protein and calcium Adds a smooth, creamy texture and healthy unsaturated fat
Recipes are a collaboration between Food & Nutrition Services and Well-U
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market
Morning Glory Smoothie Ingredients
1 cup almond milk, unsweetened 遜 banana 1 cup fresh or frozen fruit 5 baby carrots 2 cups kale or spinach
Creamsicle Smoothie Ingredients
1 cup cold pure coconut water, without added sugar or flavor 1 cup nonfat vanilla Greek yogurt 1 cup frozen or fresh mango chunks
3 tablespoons frozen orange juice concentrate 2 cups ice
Super Soy Smoothie Ingredients
2.5 ounces soft or siken tofu 6-8 baby carrots 他 cup fresh or frozen fruit 他 cup soy milk
他 cup orange juice 1 tablespoon wheat bran 1 tablespoon wheat germ 1 tablespoon ground flax seed
Directions for all recipes: Combine ingredients and blend until smooth.
market news Visit us Online! For more healthy recipes, visit www.rochester.edu/well-u/market
Well-U is pleased to announce the continuation of the University Farmers Market into the summer season. Stay tuned for more details.
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market
berry good The juicy strawberry is a summer staple with a sweetness as deep as its ruby red color. Full of fiber and cancer-fighting antioxidants, strawberries also pack a healthy dose of vitamin C – a half cup contains 47 milligrams of the vitamin and only 27 calories.
Whiter Smile. Strawberries contain malic acid, an enzyme that helps clean stains off teeth. Mash strawberries with baking soda for a natural teeth whitening solution.
Fresh tip. Look for firm berries free of bruises or mold. Store in the
refrigerator in a container lined with a paper towel. Rinse right before use.
Recipes are a collaboration between Food & Nutrition Services and Well-U
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market Strawberry-Avocado Salsa Ingredients
1 cup finely chopped strawberries 1/4 cup finely chopped peeled avocado 2 tablespoons finely chopped red onion 2 tablespoons chopped fresh cilantro 1/2 teaspoon grated lime rind
2 tablespoons fresh lime juice 2 teaspoons finely chopped seeded jalape単o pepper 1/4 teaspoon sugar
Directions
Combine all ingredients in a medium bowl; toss gently. Serve immediately.
Tip Try this fruit salsa as a topper for grilled meat, salad or a baked sweet potato
Springtime Salad Ingredients
6 cups torn lettuce leaves or mixed field greens 他 lb fresh broccoli, trimmed and cut into bite-size pieces 1 cup sliced strawberries
2 oranges, peeled, sectioned and cut into bite-sized pieces Optional: 1 small red onion, sliced
Directions
1. Toss all salad ingredients together in a large bowl, set aside. 2. Mix all dressing ingredients together except oil until well combined. Gradually whisk in oil. 3. For a creamy dressing, combine all ingredients except poppy seed in a blender on high speed, until smooth and creamy. Remove from blender and add poppy seed.
Poppy Seed Dressing
1 tablespoon poppy seed 2 tablespoons honey 2 tablespoons vinegar 2 tablespoons Dijon mustard
1 tablespoon lemon juice 2 teaspoons finely minced onion 1/8 tsp salt 1/3 cup oil
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Allow refrigerated strawberries to come to room temperature before serving. Top with sliced almonds
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market
Perfect Picnic
Lighten up your Fourth of July fare with these healthy twists on traditional holiday favorites. Eat this...1 serving green bean & potato salad 264 calories, 5 g protein, 28 g carbohydrates, 18 g fat
Not that...1/2 c macaroni salad 418 calories, 5 g protein, 25 g carbohydrates, 33 g fat
Eat this...1 black bean burger 290 calories, 12 g protein, 47 g carbohydrates, 7 g fat
Not that...1 cheeseburger Good to Great
359 calories, 18 g protein, 28 g carbohydrates, 20 g fat
Watermelon is tasty on its own; watermelon with mint and feta is even better.
Recipes are a collaboration between Food & Nutrition Services and Well-U
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market Watermelon Salad with Feta & Mint Ingredients
6 cups watermelon cubes, from about 1/4 of a large watermelon 1 tablespoon rice vinegar 3 ounces feta cheese, drained and crumbled
1 loosely packed cup fresh mint leaves Freshly ground black pepper Flaky sea salt
Directions
1. Toss watermelon gently with rice vinegar. Toss with feta cheese crumbles, just until watermelon begins to look lightly coated. 2. Chop mint leaves into tiny ribbons. Toss with watermelon and spread in a serving bowl. Garnish with black pepper. If desired, add flaky sea salt. Serve immediately.
Green Bean & Fingerling Potato Salad with Miso Dressing (Serves 4)
Ingredients
2 tablespoons yellow miso paste 3 tablespoons rice vinegar 1 tablespoon light agave nectar 1/4 teaspoon sea salt 1/4 teaspoon black pepper 1/2 shallot, minced 1 garlic clove 1 tablespoon Dijon mustard
Juice of 1/2 lemon 1/2 cup safflower oil 1 tablespoon minced fresh chives 1 1/2 cups baby arugula 8 oz fingerling potatoes, boiled for 15 mins., then sliced into 1/4 inch think rounds 8 oz green beans, blanched in boiling water for 1 minute
Directions
1. Place the miso paste, vinegar, agave nectar, salt, pepper, shallot, garlic, mustard, lemon juice, and 1 tablespoon water in a food processor and pulse to combine. With the motor running, slowly add the oil in a thin stream until the vinaigrette is emulsified. Fold in the chives. 2. Place the arugula, potatoes, and beans in a large bowl, drizzle with the vinaigrette, and toss to coat.
Black Bean Burgers Ingredients
1 (15-ounce) can black beans 1 egg 1/2 yellow onion, chopped 1 cup whole wheat bread crumbs 1 teaspoon dried oregano 1 teaspoon dried basil 1/2 teaspoon garlic powder
Salt and pepper Hot sauce to taste 1 tablespoon oil 6 whole wheat hamburger buns 6 green leaf lettuce leaves 2 tomatoes, sliced 1/2 small red onion, thinly sliced
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Directions
1.Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper and hot sauce. Mix well to combine then shape into 6 patties. 2. Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total. Transfer to buns, top with lettuce, tomatoes and red onions and serve.
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market
SUMMER STAPLE
Summer Squash The mild taste and high water content of summer squash makes it perfect for adding moisture to recipes without fat (see our chocolate cake recipe on the back). Zucchini and yellow squash are both high in vitamins A and C and low in calories. Look for blemish-free squash with bright-colored skin.
grill it! Slice into 1/4-inch fillets lengthwise. Coat with olive oil and desired seasonings. Grill 5-7 minutes on each side.
Recipes are a collaboration between Food & Nutrition Services and Well-U
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market Zucchini Stew Ingredients
1 lb chicken or turkey sausage ½ lb ground turkey 2 cups celery, sliced ½” thick 1 ½ cup coarsely chopped onion 2 green bell peppers, cut into ½” pieces 2 (28 oz) cans tomatoes in sauce 2 lbs zucchini, sliced ½” thick 1 teaspoon salt
Directions
1 tablespoon dried oregano* 1 tablespoon dried basil* ½ tsp garlic powder or 1 clove minced fresh garlic Shredded mozzarella or grated Parmesan for garnish, optional *Optional: Substitute 2 tablespoons fresh herb, minced
1. Spray a large kettle with nonstick cooking spray. Brown sausage and turkey, breaking up large pieces and stirring to cook evenly. Add celery, onions, and peppers. 2. When meat is browned, drain off any excess grease. 3. Add tomatoes, zucchini, seasonings and garlic or garlic powder. Bring to a boil, reduce heat and simmer 20 minutes, or until zucchini is softened. 4. Top with shredded mozzarella or Parmesan cheese, if desired.
Chocolate Zucchini Cake Ingredients
1 cup wheat Flour 1 cup white flour 1/4 cup 100% cocoa powder, unsweetened 1/2 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt
3 Large eggs 1/2 cup sugar 3/4 cup unsweetened applesauce 1/4 cup canola oil 1 tsp vanilla 3 cups shredded zucchini.
Directions
1. Mix dry and wet ingredients separately, so they can be folded into each other with minimal mixing. 2. With the wet ingredients mixed, and the dry mixed in a separate bowl, combined them just till moistened. 3. Pour batter into two well greased loaf pans, or one large bundt pan. Bake at 325 degrees for 45-60 minutes, depending on pan size. To check if it is done, insert toothpick. When it comes out clean, it is done.
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FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market
MAKE YOUR OWN
Homemade Dressing Ditch the bottled stuff – homemade dressing tastes fresher and is better for you. Start with a basic recipe and add in fresh herbs or spices for simple way to dress up any dish.
Step 1: Components oil acid binder
olive oil, vegetable oil lemon juice, vinegar Dijon mustard, honey
Step 2: Ratio
13 to
The perfect ratio for a basic vinaigrette is one part acid to three parts oil. Follow this general rule-of-thumb for a tasty dressing every time.
Step 3: Add-ins Experiment with by mixing in fresh herbs or spices. Mint, basil, and parsley are popular choices to add flavor to your dressing.
Recipes are a collaboration between Food & Nutrition Services and Well-U
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market
Fresh Herb & Lemon Bulgur Pilaf Ingredients
2 tablespoons extra-virgin olive oil 2 cups chopped onion 1 clove garlic, finely chopped 1 1/2 cups bulgur, preferably medium or coarse (see Note) 1/2 teaspoon ground turmeric 1/2 teaspoon ground cumin 2 cups vegetable broth, or reducedsodium chicken broth 1 1/2 cups chopped carrot 2 teaspoons grated or finely chopped fresh ginger
Directions
1 teaspoon coarse salt 1/4 cup lightly packed finely chopped fresh dill 1/4 cup lightly packed finely chopped fresh mint 1/4 cup lightly packed finely chopped flat-leaf parsley 3 tablespoons lemon juice, or more to taste 1/2 cup chopped walnuts, toasted
1.Heat oil in a large high-sided skillet or broad shallow saucepan with a tight-fitting lid over medium heat until hot enough to sizzle a piece of onion. Add onion, reduce heat to medium-low and cook, stirring often, until golden brown, 12 to 18 minutes. Stir in garlic and cook, stirring, for 1 minute. Add bulgur, turmeric and cumin and cook, stirring, until the bulgur is coated with oil, about 1 minute. 2. Add broth, carrot, ginger and salt and bring to a boil, stirring. Cover and cook over medium-low heat until all the broth is absorbed and there are “eyes” or indentations in the surface of the bulgur, about 15 minutes. (Do not stir the pilaf.) Remove from the heat and let stand, covered, for 5 minutes. 3. Stir dill, mint, parsley and lemon juice into the pilaf. Serve topped with walnuts. Note: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Don’t confuse bulgur with cracked wheat, which is simply that—cracked wheat. Since the parboiling step is skipped, cracked wheat must be cooked for up to an hour whereas bulgur simply needs a quick soak in hot water for most uses
Dill-Tahini Sauce
Ingredients
1/4 cup tahini 1/4 cup water 1/2 clove garlic 2 tablespoon lemon juice 1 tablespoon olive oil
Directions
1 teaspoon balsamic vinegar 1/4 teaspoon paprika 1/8 teaspoon salt 1/2 c lightly packed fresh dill
Mix in a food processor and serve as a dip, dressing, or sauce
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FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market
eat more
blueberries FRESH 2 FROZEN Freeze fresh blueberries to satisfy your blueberry craving year-round. Frozen berries can be used in place of fresh berries in many recipes and taste great in smoothies. See our tip on the back.
Good things come in small packages. Recent studies link berry consumption with improved heart health. One cup of berries provides 14 percent of your daily fiber and only 84 calories – not to mention a boost of heart-healthy antioxidants.
Recipes are a collaboration between Food & Nutrition Services and Well-U
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market Blueberry & Peach Cobbler Ingredients
3 tablespoons unsalted butter 3 tablespoons canola oil 1 cup whole-wheat flour 1 1/2 teaspoons baking powder 1/2 teaspoon salt 1 cup reduced-fat milk 1/2 cup sugar
1 teaspoon vanilla extract 3 ripe but firm peaches, (about 1 pound), pitted and sliced into eighths, or 3 1/2 cups frozen 2 cups (1 pint) fresh or frozen blueberries
Directions
Blueberry-Onion Sauced Pork Tenderloin Ingredients
3/4 to 1 pound pork tenderloin 2 tablespoons butter, divided 2 medium onions, sliced 1/2 teaspoon salt 1/4 teaspoon ground pepper 2 tablespoons sugar
1. Preheat oven to 350째F. 2. Place butter and oil in a 12-inch cast-iron skillet or a 9-by-13-inch baking pan. Heat in the oven until melted and fragrant, 5 to 7 minutes. 3. Meanwhile, combine flour, baking powder and salt in a large bowl. Add milk, sugar and vanilla; stir to combine. 4. Add the melted butter mixture to the batter and stir to combine. Pour the batter into the hot pan. Spoon peaches and blueberries evenly over the batter. Return the pan to the oven and bake until the top of the cobbler is browned and the batter around the fruit is completely set, 50 minutes to 1 hour. Remove to a wire rack to cool for at least 15 minutes. Serve warm.
1/4 cup port wine or sweet sherry 2 tablespoons balsamic vinegar 1 cup fresh or frozen blueberries 1 cup chopped cherry tomatoes
Directions
1. Preheat broiler. Broil pork, turning occasionally until cooked through, about 20 minutes. Remove to a platter; cover to keep warm. 2. Meanwhile, in a large skillet over medium-high heat, melt 2 tablespoons of the butter. Add onions, salt and pepper; cook until onions are golden, about 10 minutes. Add sugar; cook until onions are caramelized, 3 minutes longer. Add port, balsamic, blueberries and tomatoes and bring to a boil. Remove from heat. Thinly slice pork and serve with sauce.
freeze it! Visit us Online! For more healthy recipes, visit www.rochester.edu/well-u
Wash berries and pat dry. Arrange on a baking sheet and freeze until solid. Transfer frozen berries to a freezer bag and store in the freezer up to 12 months.
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market
Fresh pick:
sweet corn GRILL IT 1. Prep grill with direct, high heat. 2. Place corn in husks on hot grill. Cover. Turn occasionally, until charred on all sides, about 15 to 20 minutes. 3. Remove from grill and let sit for 5 minutes or until cool enough to handle. Remove silks and charred husks.
Corn often gets a bad rep. “A lot of my patients think corn is a worthless vegetable, based on the fact that it’s ‘starchy’ and because the industry has turned most of it into high fructose corn syrup,” says Joanna Lipp, R.D., a URMC clinical nutrition specialist. Skip the tortilla chips and opt for recipes using whole corn – kernels are considered a whole grain, says Lipp.
Recipes are a collaboration between Food & Nutrition Services and Well-U
FARM to TABLE Brought to you by Well-U at the University of Rochester Farmers Market Smoky Corn & Black Bean Pizza Ingredients
1 plum tomato, diced 1/3 cup barbecue sauce 1 cup canned black beans, rinsed 1 cup shredded mozzarella, 1 cup fresh corn kernels, (about 2 preferably smoked mozzarella ears) 2 tablespoons cornmeal 1 pound prepared whole-wheat pizza dough
Directions
1. Preheat grill to medium. 2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough. 3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes. 4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.
Avocado-Corn Chowder with Grilled Chicken Ingredients
2 ripe avocados, divided 1 1/2 cups water 1/2 cup fresh orange juice 1 teaspoon honey 1 teaspoon kosher salt, divided 1/2 teaspoon freshly ground black pepper, divided 1/4 teaspoon ground red pepper (optional) 12 ounces skinless, boneless chicken
Directions
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breast 1 teaspoon olive oil 1 small garlic clove, cut in half 1 1/2 cups fresh corn kernels (about 3 ears) 1 cup chopped red bell pepper 1/3 cup chopped green onions 1/4 cup chopped fresh cilantro 4 lime wedges
1. Peel and coarsely chop 1 avocado; place in a blender. Add water, orange juice, honey, 3/4 teaspoon salt, 1/4 teaspoon black pepper, and red pepper, if desired; blend until smooth. Place in freezer to chill while chicken cooks. 2. Heat a grill pan over medium-high heat. Brush chicken with oil; sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Place chicken in pan; cook 4 minutes on each side or until done. Remove chicken from pan; rub chicken with cut sides of garlic halves. Let chicken stand 10 minutes; cut or shred into bite-sized pieces. 3. Peel and dice remaining avocado. Stir diced avocado, corn, bell pepper, and onions into chilled avocado puree. Spoon chowder into bowls; top with chicken and cilantro. Serve with lime wedges.