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Harvest Delivered Newsletter - March 3, 2010 This week: Mustard Greens Kale Yukon Gold Potatoes Turnips Beets Sweet Potatoes White Onions Red Onions Mountineer Apples Gold Rush Apples ________________________ THIS WEEK'S FEATURED ITEM: MUSTARD GREENS Mustard greens are the leaves of the mustard plant, Brassica juncea. In addition to producing these delicious nutritious greens, the brown seeds used to make dijon mustard come from the plant. Available all year, they are at their best December through April. Packed with goodness, mustard greens contain nine vitimans, seven minerals, fiber, protein and phytonutrients. Mustard greens are low in calories, are a treasure house of vitamins A, C and E and have a high concentration of amino acids and dietary fiber making them an ideal anti-oxidant and immunity booster. Antioxidants help fight against the damaging effects of free radicals, protect your lungs and heart, help keep your mind sharp, reduce the symptoms of menopause and protect against rheumatoid arthritis. Studies have shown that mustard greens, like other greens, have anticancer effects. Their high content of nutrients such as calcium, folic acid, and magnesium, support bone health, aid digestion and boost the immune system. Mustard greens are high in beta carotene. Beta carotene in your diet is associated with lowered risk for certain types of cancer. You might want to eat mustard greens if you are taking medication to lower your blood cholesterol, since those drugs, when taken over extended periods of time, may deplete beta carotene levels. Try some of my recipes this week's newsletter. I think you love mustard greens for it's flavor as well as it's powerhouse of health benefits. RECIPES I love mustard greens in quiches and other egg dishes in place of spinach. You can temper the strong flavor of mustard greens by cooking them with more mild-tasting greens, such as swiss chard or spinach. They also combine well with sweet potatoes, corn, or carrots. Chopped mustard greens can also be added to soups or stews to add a delicious peppery flavor. They are especially good with bean soups. GARLIC MUSTARD GREENS 2-3 large handfuls of mustard greens, stems and coarse ribs discarded 1 tablespoon olive oil 1/2 cup chopped onions 1 clove garlic, crushed 1/2 cup chicken broth, canned or homemade 1 teaspoon cider vinegar 1 teaspoon sugar Stack mustard green leaves 5-6 at a time leaves; roll up jelly-roll style, cut crosswise into 1/2 inch slices. Repeat with remaining greens. Heat oil in large saucepan over medium heat. Add onion and garlic and cook, stirring for about 2 minutes. Stir in greens and chicken broth. Bring to boil then reduce heat to low. Cook, covered for 15-20 minutes or until greens are tender. Add more water if needed. In a small bowl, combine vinegar and sugar. Stir until dissolved. Sprinkle over cooked greens, remove from heat. CURRIED MUSTARD GREENS WITH KIDNEY BEANS 2-3 large handfuls of mustard greens, stems and coarse ribs discarded 1 tablespoon olive oil 2 medium shallots, chopped 1 tablespoon minced fresh ginger root 1 pinch red pepper flakes 1 (15 ounce) can kidney beans, drained and rinsed 1 (15 ounce) can tomato sauce 2 teaspoons curry powder or your favorite curry paste 1/2 cup coconut milk Bring a large pot of lightly salted water to a boil. Place greens in the pot, cover, and cook 7 minutes, or until just tender. Drain, and rinse under cold water. Heat the olive oil in a skillet over medium-high heat, add the shallots and cook until lightly brown. Stir in ginger, add season with red pepper, greens, kidney beans, tomato sauce, and curry powder or paste. Stir in the coconut milk and continue cooking until heated through. WILTED MUSTARD GREENS 2-3 large handfuls mustard greens, stems and coarse ribs discarded 1 garlic clove, crushed 2 teaspoons butter Salt & pepper to taste Cook mustard greens in a large pot of boiling salted water, stirring to submerge, until wilted and tender, about 5 minutes. Transfer with tongs to a large bowl of cold water to stop cooking. Drain greens in a colander, pressing to squeeze out excess moisture, then coarsely chop. Cook garlic in butter in a sauté pan over moderately low heat, stirring, until softened, about 2 minutes. Add boiled greens, salt, and pepper and cook, covered, stirring occasionally, until heated through, about 5 minutes. For extra flavor add chopped red pepper, diced ham or bacon or, my favorite leftover cooked winter squash, diced. Enjoy your Harvest Delivered produce. If you have any problems or questions, please don't hesitate to contact us on 202 544 4960. - Michelle |
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