Good Morning CSA family, We have been
The Farm of Minnesota
THE FARM NEWS Volume 4; Issue 4R/8E July 2, 2012
Greetings,
The “big news” here on the farm is our current weather. It has been extreme and it has brought it own set of challenges – both Dan and our farm. Most crops flourish with between 3/4″ and 1″ of moist per week. But as we told you last week, we received rain in 3″ per night increments, for three nights running. This amount of rain takes nutrients away from the plants and they do not show the stress until many days later. The high temperatures also stress the plants. As a result of all of the rain and heat, we have discovered that we have some fields that are very stressed and some fields that will need to be completely replanted.
The extreme weather is also taking a toile on Dan. He is having some health issues due to the extreme heat. Heat has never bothered Dan before, but this year, things are different. We will be sending you all an email later Tuesday regarding some of these issues.
We also want to remind everyone that Wednesday is the 4th and not all businesses will be open. Please be sure that you get your boxes picked up Tuesday.
We are looking forward to enjoying our nation’s birthday – like most of you we are planning to spend the day with family and friends! We wanted to wish you all a safe and blessed holiday.
From our home to yours,
Dan & Donna Moe
www.thefarmofmn.com
ITEMS OF THE WEEK:
YELLOW SUMMER SQUASH
See our page on Summer Squash for more info
Quick Ideas:
-
Sprinkle grated zucchini or other summer squash on top of salads and sandwiches.
-
Enjoy an easy to make ratatouille by healthy sautéing summer squash, onions, bell peppers, eggplant and tomatoes and then simmering the mixture in tomato sauce. Season to taste.
-
Serve raw summer squash with your favorite dips.
RECIPES
Sautéed Summer Squash
Ingredients:
- 1 medium zucchini, sliced into 1/4-inch slices
- 3 TBS low-sodium chicken or vegetable broth
Mediterranean Dressing
- 2 medium cloves garlic, chopped
- 2 tsp fresh lemon juice
- 3 TBS extra virgin olive oil
Optional Ingredients
- sunflower seeds
- Parmesan cheese
Directions:
- Chop garlic and let sit for 5 minutes to enhance its health-promoting qualities.
- Heat broth in a stainless steel skillet over medium heat.
- When broth begins to steam, add zucchini slices and cover. Healthy Sauté for 3 minutes (one half the time on one side, the other half on the other side), stirring frequently.
- Remove from heat and place in a bowl.
- Toss with Mediterranean Dressing ingredients.
Cold Cucumber Salad
Stay cool with this easy-to-prepare summer salad. One serving provides 246% of your Daily Value (DV) for vitamin C and 52% DV for vitamin A.
Ingredients:
- 1/2 medium red onion, sliced thin
- 1 medium clove garlic, chopped
- 1 medium cucumber, halved, seeds removed, and sliced
- 1 medium tomato, cubed
- 1 medium red bell pepper, diced
- 1 TBS feta cheese
- 6 kalamata olives, cut into halves or quarters
- 2 TBS fresh lemon juice
- Sea salt and pepper to taste
- Fresh or dried dill (optional)
Directions:
- Chop garlic and slice onions and let sit for 5 minutes to bring out their health-promoting properties.
- Combine all ingredients and serve.
Serves 2
ENJOY!
This Week’s Items –
Extended:
- Cucumbers
- Onions
- Lettuce
- Tomato
- Kale
- Yellow Summer Squash
- Mint
- Parsley
- Hakurei Turnips
- Radishes
Large:
- Cucumbers
- Onions
- Lettuce
- Tomato
- Kale
- Yellow Summer Squash
- Mint
- Radishes
- Raspberries
Small:
- Yellow Summer Squash
- Cucumbers
- Kale
- Lettuce
- Kohlrabi
- Onion
- Tomato
THE FARM NEWS Volume 4; Issue 3R/7E June 25, 2012
Greetings,
Well, we finally have a few days with no rain! For a farmer – rain’s a good thing. But too much rain is not. We were very blessed in that we did not have any flooding issues. We did, however, have some rain damage. The ground could not soak up all the moisture and we had some run-off issues. A few of the crops were damaged by the rain and hail we received. One of those crops was this week’s lettuce. It doesn’t look “pretty”, but tastes fine.
Because of the weather issues, this week’s box is not as strong as last weeks’. Last week, we had a lot of produce ready to go. This week – not as much was ready as we were hoping for. We feel bad, as we wish every week could look like last week. But, as Dan quotes his grandfather “that is the nature of farming”.
As we talked about last week, Dan is going back in for a 6-month follow-up procedure on July 20th. At this point, we are talking about delivering the CSA shares as normal. That could change, and if it does, we will let you know.
For our egg-share members, please be careful with your eggs this week. We ran out of our large-sized egg cartons and had to use the extra-large cartons. The eggs maybe a little “loose”. So be aware of how you handle the cartons.
I apologize for the delay in getting this out to you all. A week ago Saturday, when I came home from a farmer’s market, I discovered an hour old abandoned kitten. We (and by that I mean my girlfriend and I) have been bottle feeding and taking care of it. This morning she woke up before her “normal” feeding time and required attention. The thing about babies of any kind is that they don’t care what the “schedule” is. It is all about “them”. Of course, once we get the “baby” settled, the other animals think that they need equal time. It is never dull around here!
Take care and have a blessed week.
From our home to yours,
Dan & Donna Moe
www.thefarmofmn.com
ITEMS OF THE WEEK: KALE
See our page on Kale for more info
Quick Ideas:
-
Healthy sauté kale with fresh garlic and sprinkle with lemon juice and olive oil before serving.
-
Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts.
-
Combine chopped kale, pine nuts and feta cheese with whole grain pasta drizzled with olive oil.
-
The taste and texture of steamed kale makes it a wonderful topping for homemade pizzas.
RECIPES
Kale Chips
Ingredients:
-
1 bunch of Curly Kale
-
Olive Oil
-
Sea Salt
Directions:
Preheat oven to 350 degrees. While oven is heating, wash kale and cut the leaves off of the big stems. You do this by sliding a sharp knife along the stem. If the pieces seem too big, tear them into chip size. Keep in mind that the bigger the pieces, the longer it takes to crisp up. Don’t make them too small – they do shrink when crisping.
Drain the washed pieces in you colander. Put the drained kale in a bowl and dowse with olive oil – just enough to coat the kale. Sprinkle with a healthy pinch of salt. Toss well and be sure that the kale is coated. Spread the coated kale on a sided cookie sheet. Check several times, stirring them around to even out the cooking. If some of the kale seems to be taking a lot longer to crisp up, remove the already crisp ones and start eating. There is nothing like warm Kale Chips – so Enjoy!
Garlicky Kale with New Potatoes
Ingredients:
-
1 large bunch of kale
-
2 small new potatoes (2 lbs.) scrubbed
-
1 Tbs. olive oil
-
1 small onion
-
3-4 cloves garlic, crushed
-
1/4 to 1/2 C water
-
Juice of 1/2 lemon to 1 lemon, to taste
-
Salt and pepper to taste
Directions:
Remove stems and thick midribs from greens. Discard stems; midribs may be finely diced and used if desired. Rinse greens several times to make sure that all sand and grit are removed.
Steam or microwave potatoes in skins until tender. When cool enough to handle, cut in half. Meanwhile, in large pot or stir-fry pan, heat oil over medium heat. Add onion and garlic and cook, stirring frequently, for 2-3 minutes. Add greens, cover and steam until just tender, adding 1/4 to 1/2 C water as needed (steaming time varies greatly, so check frequently, but a good estimate is 10-15 minutes). Drain and transfer to colander. Remove and discard garlic. When cool enough to handle, squeeze out excess liquid.
In a serving bowl, combine chopped greens, potatoes and lemon juice; toss to mix. Season to taste with salt and pepper and serve.
Makes 6 servings.
ENJOY!
This Week’s Items –
Extended:
- Cucumbers
- Onions
- Lettuce
- Kohlrabi
- Kale
Large:
- Cucumbers
- Onions
- Lettuce
- Kohlrabi
- Kale
Small:
- Cucumbers
- Onions
- Lettuce
- Kohlrabi
- Kale
THE FARM NEWS Volume 4; Issue 2R/6E June 18, 2012
Greetings,
Wait until you see the boxes! They are sooooo full! We had trouble getting them closed. We have to make special arrangements for our egg shares. If you have an egg share, please check for an email explaining what we are doing. We are really happy with the boxes. And we feel very blessed to have all the help from our friends as we are getting everything back on track for the year.
Many of you know that Dan was very ill at the start of this year. For those of you who are not aware, he was in Abbott Northwestern for 33 days. He is doing really well and we are very happy with how he is getting stronger every day. He has to go back in for a 6-month follow-up procedure on July 20th. We are letting you know well in advance. The challenge we are facing is that next week’s delivery. We are trying to determine the best way to handle that following week. Dan will not be able to do a lot his normal activities that week. The question came up that maybe we not deliver that week. But neither one of us liked that option. Donna may just take a couple of days off work to handle the deliveries for that week. We decided that we would ask your opinion. How would you feel if we skipped a week and then extended the delivery period one week? Would that be an option? Or would you like us to find a way to deliver that week? Let us know what you think.
Moving on to other farm news – the weather – we have received a lot of rain this last week. We had severe storms all around us. We even had a small amount of hail, but blessedly, no damage. Our fields are very wet, but it does not appear as if we have “lost” any produce. We have heard from other who could not say the same. We always welcome the rain, but would really like to see some sunshine for a while. The good news is that everything really loves the warm wet weather and is growing like crazy. The people and animals may not be to crazy about the heat, but we are all okay.
Take care and have a blessed week.
From our home to yours,
Dan & Donna Moe
ITEMS OF THE WEEK: PEA SHOOTS
See our page on Pea Shoots for more info
Quick Ideas:
- Stir-fried in a wok
- “As they are” in a healthy salad
- Baked with fresh fish or chicken
- “Wilted” into a risotto or pasta dish
- Added to soup
- Chopped into marinades sauces and dressing
- Mixed in with cooked seasoned rice
Recipes
Pea Shoots, Mango and Smoked Chicken Salad
Ingredients
-
2 Smoked Chicken Breasts or 2 Char-grilled Chicken Breasts
-
50g Pea Shoots (1 bag)
-
½ Mango
-
½ Cucumber
-
4 Spring Onions
-
1 Lemon
-
2 tsp Extra Virgin Olive Oil
-
Salt and Pepper
Directions:
- Slice the chicken breasts thinly. Cut the mango into similar sized pieces. Peel and thinly slice the cucumber. Finely chop the spring onions.
- Juice the lemon. Combine thoroughly with the olive oil to make the dressing.
- Place the pea shoots onto plates, then add the chicken, mango, cucumber and spring onions. Season lightly with salt and pepper, and then drizzle with the dressing just before serving.
- This is delicious when served with warm crusty bread or roasted new potatoes.
Broccoli and Cauliflower with Chives
Ingredients:
- 1 head cauliflower
- 1 bunch broccoli
- 1/3 cup chopped fresh chives
- 1 tsp lemon zest
- 1 tsp Butter or Chicken Bouillon (I use concentrate)
- 2 oz. Water
- 1 tsp Dijon Mustard
- Salt & Pepper, to taste
Directions:
- Bring 3 quarts water to a boil with 1 tablespoon salt in a 6-quart pot over High heat. Meanwhile, trim and discard stems from cauliflower and broccoli; cut or break into bite-sized pieces. Chop chives. Grate lemon peel to make 2 teaspoons zest; avoid bitter white pith.
- Add cauliflower to boiling water and cook 2 minutes, uncovered. Add broccoli and cook 3 more minutes, or until crisp-tender. Pour into a colander, rinse with cool water and let stand to drain well. Avoid overcooking.
- Return cooking pot to stove and place over Medium-Low heat. Add 2 oz. water, bouillon; stir in zest, mustard and chives until blended. Add vegetables and toss to coat; season with salt and pepper to taste. Serve warm.
This Week’s Items –
Extended:
- Pea Shoots
- Lettuce
- Spinach & Arugula mix
- Kale
- Broccoli
- Kohlrabi
- Onions
- Hakurei Turnips
- Beets
Large:
- Pea Shoots
- Lettuce
- Spinach & Arugula mix
- Kale
- Broccoli
- Chives
- Kohlrabi
- Onions
- Hakurei Turnips
- Beets
Small:
- Pea Shoots
- Lettuce
- Spinach & Arugula mix
- Kale
- Broccoli
- Chives
- Kohlrabi
- Bak Choi or Onions (‘cause someone can’t count)
- Beets
THE FARM NEWS Volume 4; Issue 1R/5E June 11, 2012
Greetings,
Yeah! It’s DELIVERY DAY! Just a reminder – please remember to return your box on the next delivery day! By allowing us to reuse the CSA boxes, we are able to keep our expenses down. If we have to keep replacing the CSA boxes, we end up having to raise our prices – and we don’t like to do that! It’s bad enough when we have to raise them to offset the rising fuel costs. Enough said.
Next topic – believe it or not – The July 4th holiday is just around the corner. This year it falls on a Wednesday. We wanted to remind everyone that it is very important that you be sure to pick your box up on that Tuesday. You may want to double check your pick-up location to see if they are going to have shorter hours on July 3rd. Some of the pick-up points may be closed on the 4th.
Dan’s concerns about the strawberry patch’s performance this year were – unfortunately – dead on. As we told you, the harvest started very early. The plants started blooming in April, before the bees were out to pollinate them. At this point, we are not certain if we will be able to get strawberries in your boxes. We are still trying to see if we can do anything about this, but we wanted to let you all know what was going on. We have been growing strawberries here in Minnesota since 2003 and have never had this challenge before.
It is always interesting to get the first deliveries out the door. To that end, we need a favor. Please check the labels on your CSA box. We try to be sure to proof-read and catch any errors, but we get busy and tired and just miss stuff. Please let us know if you find any error on your label. We want to be sure that we have everyone’s name and location spelled correctly. If you ordered eggs, that should also be on the label. Just shot us an email if you find anything we need to fix.
The produce is coming along pretty good, but we have had a couple of the crops not moving along the way we expected. We have a couple of local farmers that we “swap” product with – usually when one of use has “extra” and one of us has a “need”. It works well as we all grow the same way. Dan wanted to be sure and let you know that we do this – and why. First, we all specialize in different things. Second, we want to be sure that your boxes are full. More importantly, we want you to be happy with your CSA decision.
From our home to yours,
Dan & Donna Moe
ITEMS OF THE WEEK:
GARLIC SCAPES & SAVORY
We picked these two items because they may be a little unusually. The strange green curly things in your box – those are garlic scapes. They grow on top of the garlic bulbs you are use to seeing. The green, small leafy bunch – that is the savory. Both of these items add great flavor to anything you like.
Visit our pages on Savory and Garlic Scapes for more info
Garlic Scape Ideas:
- You can add sliced scapes to any stir fry recipe.
- Slice and sprinkle over any pasta, or slice and cook them in almost any sauce recipe.
- Great in guacamole and fresh salsa, too.
- Chop & add to softened cream cheese.
- Add chopped fresh scapes when serving a light garlic soup; can also add them to buttered, French bread floated on the soup.
- Use them as you would green onions, they’re just better.
- Good in salads, on bruschetta, pizza.
- An excellent addition to stocks….and much Asian cuisine.
- Put in Thai chicken/basil/coconut soup.
Recipes
Mashed Potatoes with Garlic Scapes
Ingredients:
- 2 1/2 lbs. russet potatoes – peeled and cut into 1″ pieces.
- 2 Tablespoons butter (can omit this if on a restricted fat diet/lifestyle)
- 1-2 Tbsp, olive oil
- 1/4 cup finely chopped scapes
- 1/4 cup hot milk (or more)
Directions: Cook potatoes until very tender. Drain and return to pot. Over medium high heat, melt butter with olive oil in a small skillet. Add scapes and sauté about 5 minutes. Add to potatoes and mash. Gradually add milk while stirring. Season with salt and pepper to taste.
Savory Green Beans
Ingredients:
- 1 lbs. green beans, washed and trimmed (about 3 cups)
- 1 tbsp. Olive Oil
- 1 tbsp. Butter
- 1 clove garlic, cut in half
- 1 tbsp. Chopped Onion
- 1 ½ tsp. Sea Salt
- 1 tsp Dried Basil leaf, crumbled (If fresh, approximately 2-3 leafs, torn into small pieces.)
- ½ tsp. Sugar
- 1/8 tsp Pepper
- ¼ cup boiling water
Directions: Cut green beans in halves. Heat the oil and butter in a skillet. Sauté the onion and garlic until softened. Remove garlic from the skillet. Add green beans, salt, basil, sugar, pepper, and boiling water. Cover and cook over medium heat until tender, about 20 minutes. Add a little more water, if necessary. Green bean recipe serves 4.
This Week’s Items
Extended:
- Savory
- Onions
- Radishes
- Beet Greens, with some beets
- Garlic Scapes
- Peas
- Romaine Lettuce
- Mixed Lettuce
Large:
- Savory
- Onions
- Radishes
- Beet Greens, with some beets
- Garlic Scapes
- Peas
- Romaine Lettuce
- Forellenschluss Lettuce
- Mixed Lettuce
- Collard Greens
Small:
- Savory
- Onions
- Radishes
- Beet Greens, with some beets
- Garlic Scapes
- Peas
- Brittle Bunch Lettuce
THE FARM NEWS Volume 4; Issue 0R/4E June 4, 2012
Greetings,
We wanted to remind everyone that there is one more week of extended shares only and that we start the regular CSA deliveries on June 12th. Those of you, who ordered strawberries, will or have received emails letting you know their pick-up dates. The 6-pack orders we received this last week will be delivered with this week’s Extended shares.
We are making a couple of changes in our delivery route. First, we are going to split the route. We are sending one vehicle with boxes for the “north-western” edge of our delivery route. And the other will deliver the balance of our route. Our goal is to get all of the boxes delivered before the noon hour. We are trying to make it easier for you, our members, to get your boxes. We also have been blessed by a wonderful market in Minnetonka – Fresh Seasons has agreed to be a drop point for us! For those members that were affected by Lakewind’s decision to no longer host our drop site, you now have another option. We will be sending out emails to our Minnetonka area members.
The boxes this week have a theme – salads! We have not really sent any greens your way yet, so this week you are getting a bunch. One of the items in the box is a Chinese Cabbage – Dan wanted to let you all know that Flea Beatles got into the cabbage. He said that this little bug leaves little “holes” in the leaves. He debated about not putting them in the boxes because they don’t look “perfect”, but decided to leave it up to our Extended members. He does not like to leave a “hole” in the boxes! The other item in the box he is concerned with is the Cilantro. He said that it got heat-stressed and should not be treated as “fresh” – which translate into “it needs to be used quickly and not stored”. This means that you can either cook with it or dry it for later use – your choice.
Dan also has some concerns about the strawberry patch’s performance this year. As you know, the harvest started very early. The plants started blooming in April, before the bees were out to pollinate them. This means that the berries are not as large as they usually are, nor are they as “pretty” as we are used to seeing. We have heard from many of our fellow farmers and are being told that they are having very similar issues. At this point, it is anyone’s guess how the patch will perform for the balance of the season (June) or for how long it will produce. For all of our regular CSA members, we are trying everything that we can to be sure that you get strawberries in your boxes. It may be for only one week, but we are determined that you will get some! Have a blessed week!
From our home to yours,
Dan & Donna Moe
ITEM OF THE WEEK – ONIONS
Visit our page on Onions for more info
Quick Serving Suggestions:
The liberal use of onions and other bulbs of the same family, such as garlic, leeks and shallots, seems a particularly good idea considering their healing effects on the major degenerative diseases so common today, such as atherosclerosis, diabetes and cancer. So try to enjoy the health benefits of onions as much as you can and to include them in your diet.
- Onions can be eaten on their own steamed, boiled or roasted.
- Sautéed chopped onions can be added to almost any vegetable dish to enhance its nutritional content and taste.
- For an instant vegetarian chili, heat together 1 medium chopped sautéed onion, with 12-ounce/350 grams can of kidney beans, 12 ounces/350 grams of chunky tomato sauce, and 2 tablespoons of olive oil, and season to taste with chili powder.
- Chop 1 red onion, 2 medium tomatoes, 2 avocados and 1 jalapeño and combine together for an all-in-one guacamole salsa dip.
- Place chunks of onion or small pearl onions on a skewer, either alone or with other vegetables, coat lightly with olive oil, and grill for approximately 10 minutes.
This Week’s Items – Extended:
- Bunching Onions
- Cilantro
- Peas
- Green Leaf Lettuce
- Red Leaf Lettuce
- Oak Leaf Lettuce
- Chinese Cabbage
Recipes
Sauteed Fresh Green Onions
This is a quick easy way to have an accompaniment for a roast beef, pork, chicken etc. It can be mixed in with pasta or rice. Bunching onions are very versatile. You can use the green tops in just about anything. There are way too many recipes to pick from. Here is a quick and easy way to fix them. We would love to hear from you – what’s your favorite way to serve them?
Ingredients
- 3 tablespoons Olive Oil (enough to coat the bottom of your pan)
- 1 pat Sweet Butter
- Bunching Onions
- Kosher or Sea Salt – to taste
- White Pepper – to taste
- 1 garlic clove, crushed or very finely minced
Preparation
- Wash and dry onions.
- Cut off the green tops, leaving only about two inches above the bulb.
- Cut the green tops into ½ inch pieces and set them aside.
- Chop the bulbs into small bite sized pieces.
- Add olive oil and butter to large pan and heat to medium.
- Add onions and garlic. Stir gently until slightly brown.
- Add the green onion tops. Stir for about 30-45 seconds – only long enough to heat the green tops through
- Remove from heat. Season to taste with salt and pepper.
- Serve – over meat, in pasta or rice, add to salad, any way you want!
THE FARM NEWS Volume 4; Issue 0R/2E May 21, 2012
Greetings,
Boy, has it been a busy week. We survived the first deliveries with only a few glitches – there is always a couple. And, hopefully, we have all of them straightened out. The warm weather last week was great for many of our transplanted plants. Unfortunately, it was also great for the weeds, especially when followed by rain. I can tell you what we will be doing for a while.
We were able to get a cover crop put in this last week. For those of you who don’t know what that means, it is a way to “feed” the soil. We are in the process of transitioning the farm into becoming organic. One of Dan’s cousins has been farming the land “conventionally”, so this means that we have to recondition the soil. Cover crops are a way to do this naturally.
We are also trying something different with our onions. We are not removing the “extra” outer layers. We believe that this will help protect the newly harvested onion and help preserve more layers of the onion. We would like your opinion on this. Can you take a minute this week and let us know how these onions hold up for you?
Now for a big surprise! In the boxes this week, you will find a small sampling of STRAWBERRIES! We have been growing strawberries since 2003 and this is the earliest we have ever picked them. Now it was not a lot, but pick them we did! So enjoy them. We are hopeful that we will be able to have some for our Open House.
Just a reminder, we are going to have the open house on Monday, Memorial Day, May 28th. The open house hours with be from 10 a.m. to 3 p.m., with a sandwich lunch buffet, shortly after noon. You still have time to RSVP! We are serving food, so we need you to please RSVP by May 23rd. This gives us enough time to get the food ready.
Have a blessed week!
From our home to yours,
Dan & Donna Moe
ITEM OF THE WEEK – BOK CHOY
Visit our page on Bok Choy for more info
A Few Quick Serving Ideas:
-
Crispy, sweet Bok Choy stalks can be eaten raw, added to salads, sandwiches and burgers.
-
Bok Choy can be used with cabbage to make coleslaw.
-
Bok Choy can be added to stir-fries.
-
Chow mien – Like a stew, add Bok Choy, onion, garlic, bell pepper, and green chilies. Mix with steam rice or noodles.
-
It mixes well with cabbage, chilies, capsicum, onion, ginger, garlic, rice, tofu, meat and poultry.
This Week’s Items – Extended:
- Snap Peas – Great to add to a salad or stir fry
- Bok Choy
- Spinach
- Green Onions
- Garlic
- Surprise! Strawberries!
Recipes
GARLIC BOK CHOY
Ingredients:
- 1 ½ tablespoons olive oil (vegetable, canola or peanut oil is also okay), for stir-frying
- 2 teaspoons minced garlic
- 1 lbs. Bok Choy, stalks cut diagonally and leaves cut across in 1-1 ½ in pieces
- Pinch of red pepper flakes, chili paste or chili power (optional – as this adds a bit of heat.)
- 1 tablespoon light soy sauce
- ½ teaspoon sugar
- Salt to taste – I use less than ¼ teaspoon)
- ¼ cup water or chick broth
- Asian Sesame Oil, to taste (I used approximately ½ teaspoon)
- Freshly ground black or white pepper, to taste.
Directions:
- Heat wok and add oil.
- When oil is ready, add garlic and chili paste/powder or red pepper flakes and stir-fry briefly. Approximately 30 seconds, until the garlic is aromatic.
- Add the Bok Choy, stalks first and then the leaves.
- Stir in soy sauce, sugar and salt. Stir-fry on high hear for 1 minute.
- Add water or chicken broth. Cover the wok and simmer for 2/3 minutes, until the leaves are dark green ad the stalks are tender, but not too soft.
- Remove the wok from the heat.
- Stir in the sesame oil and season with pepper to taste.
Serves 3-4.
BOK CHOY-APPLE SLAW
Ingredients
- 1/3 cup reduced-fat sour cream
- 1/3 cup reduced-fat mayonnaise
- 2 tablespoons white-wine vinegar
- 2 teaspoons sugar or honey
- ½ teaspoon celery salt
- ¼ teaspoon sea salt
- 6 cups very thinly sliced Bok Choy (approximately 1 lbs. trimmed)
- 1 large Granny Smith apple, julienne or shredded
- 1 large carrot, julienne or shredded
- ½ cup slivered red onion
Directions
- Prepare Bok Choy, apple, carrot and onion as directed above.
- Whisk sour cream, mayonnaise, vinegar, sugar or honey, celery salt and sea salt in a large bowl until smooth.
- Add Bok Choy, apple, carrot and onion.
- Toss to mixture until everything is coated.
Serves 8 – ¾ cup servings
