Tag Archives: health food

A Healthy Potato Salad You Won’t Want to Miss!

Hello Harvesters

This week’s original recipe from local food enthusiast Kayla Waldorf is a potato salad that bucks tradition. Instead of the usual heavy, mayo-laden dressing, this salad is drizzled in a lighter, honey-mustard style dressing and includes apples, radishes and kale. Give it a try for your next potluck!

 

Potato Salad with Kale, Apple, and Radish

photo

Ingredients

2 lbs. red potatoes, cut into 1″ cubes

2 large apples, cut into 1/4″ cubes

1 bunch radishes, thinly sliced

4 cups shredded kale

2 T. White wine vinegar

2 T. Whole grain mustard (I prefer Ingelhoffer brand)

2 T. Honey

Salt and black pepper to taste

 

Directions

Dressing:

Equal parts white wine vinegar, whole grain mustard (I prefer Ingelhoffer Mustard), and honey, approximately 2 tbsp. each, but more or less may be desired. Salt and black pepper to taste.

Salad:

Cut potatoes into 1-2 inch cubes and cover with cold water in a large pot (potatoes may be boiled whole, but boiling whole will take much longer). Bring water to a boil then reduce to a simmer. Check potatoes after 5 minutes with sharp knife, if knife is easily inserted, potatoes are done. Drain and set aside.

 

Thinly slice radishes (about 1/8 inch thick) and cut apples into ¼ inch cubes. Washes kale and tear by hand into bite-sized pieces. Massage kale in hands to soften (don’t be afraid, really go for it!).

 

Put all ingredients in large bowl and toss with dressing. Enjoy! Would pair well with grilled chicken kebabs and sweet corn at and end of summer barbecue!

 

Original recipe and photo by Kayla Waldorf for PCH

 

 

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Preparing Your Garden for the End of Summer

Hello Harvesters

 

As much as we would like to deny it, the end of summer is upon us. Labor Day marks the last gasp of summer festivities, and a warning sign for gardeners to start preparing for the colder season. We still have a bit of growing season left for fall crops like potatoes, spinach, cauliflower, and brussel sprouts, but it’s time to start planning ahead for how to protect and regenerate your garden over the winter.

 

By Alan Manson (Own work) [CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0)], via Wikimedia Commons

By Alan Manson (Own work) [CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0)%5D, via Wikimedia Commons

A great way to regenerate your soil over the winter is to plant cover crops. Cover crops are planted at the end of the growing season, and then tilled into the soil at the end of winter instead of being harvested. Erosion, planting, harvesting, and foot traffic inevitably damage your garden’s soil structure. Cover crops help to reverse this process by restoring aeration and drainage to your soil, as well as preventing nutrient leaching. Some crops, like clover, also help to fix nitrogen in the soil, which is critical for growing crops like tomatoes. At the end of the winter, when the cover crops are tilled under the soil, the organic matter acts like compost, restoring more nutrients to the soil and preparing your garden for another healthy growing season. Check out these pages explaining cover crops and helping you decide which one to plant!

Blossom_(2762263328)

“Blossom (2762263328)” by Harald Hoyer from Schwerin, Germany – BlossomUploaded by russavia. Licensed under Creative Commons Attribution-Share Alike 2.0 via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:Blossom_(2762263328).jpg#mediaviewer/File:Blossom_(2762263328).jpg

 

If you want to extend your growing season and get the most out of your garden, you may want to consider building a cold frame. Cold frames are small, insulated boxes with a transparent lid that act as miniature greenhouses. Most cold frames are small enough to fit on urban properties, as they are much smaller than traditional greenhouses. The lid allows heat from the sun to enter the frame, but prevents that heat from escaping by convection. It also protects the plants from the excessive moisture that we often experience in the Pacific Northwest. If you’re interested in building a frame, check out this page on how to build a good frame. This fall, try planting crops from the Brassica genus, such as cabbage, cauliflower, and Brussel sprouts, or radishes, lettuce and spinach in your cold frame. Let us know how it goes!

 

 

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Chickens at Home

As any regular farmers market shopper knows, a farm fresh egg is a wonderful thing! The taste of the yolk from an egg laid by hens who get to range freely and eat organic feed is so much better than the taste of eggs from large industrial farms, and you get the satisfaction of knowing you are contributing to a small farmer’s operation. If you’ve ever visited a farm, you know that chickens are funny little creatures that can be very entertaining to watch.

 

Did you know that if you live in Bellevue or Seattle, you can build your very own home chicken coop? In both of these cities, zoning regulations allow up to 6 birds for producing eggs at home, as long as you follow some basic rules. Here are some guidelines, tips, and tricks to keeping chickens at home.

Albertus Verhoesen, "Chickens and Park Vase", public domain

Albertus Verhoesen, “Chickens and Park Vase”, public domain

 Hens only!

A rooster crowing at sunrise is a romantic image when we think of farms in rural areas. However, a rooster blasting out an early morning alarm would not make the urban chicken-keeper very popular with her neighbors. If you want to keep chickens at home, make sure you get only female birds. Regulations prohibit keeping roosters in the city. If you discover a rooster in your home flock, it must either be slaughtered or moved somewhere where roosters are allowed, outside of the city. This can be accomplished by simply putting a listing for a free rooster on Craigslist or a similar website. Hens also make a bit of noise, but they are much more tolerable than roosters. The females sometimes squawk and cackle when they are laying eggs, but they will be completely quiet when it is dark outside, because they will be sleeping.

 Build a good coop

 

By Josh Larios from Seattle, US (DSC02753) [CC-BY-SA-2.0 (http://creativecommons.org/licenses/by-sa/2.0)], via Wikimedia Commons

By Josh Larios from Seattle, US (DSC02753) [CC-BY-SA-2.0 (http://creativecommons.org/licenses/by-sa/2.0)%5D, via Wikimedia Commons

Chickens can roam free in your yard with supervision, but they are not the smartest of creatures, and if you let them roam unsupervised, they will find all sorts of ways to get into trouble. From cars to dogs to raccoons, there are plenty of ways for urban chickens to meet an untimely end. Chickens should always be kept in the coop at night. When you build their coop, make sure it is well sealed to ensure that rats and other scavengers can’t get into the feed or steal the eggs. Here’s a handy page on how other people have built their coops.

Create a barter economy!

Eggs from a home coop are a very valuable item in a neighborhood food bartering economy. Maybe your neighbors have a tasty garden vegetable you covet? Trade them some eggs! Maybe you need a hand with a project that might be a bit of an imposition? Eggs to the rescue! Trades like this help you bond with your neighbors and make a friendly, positive social environment in an urban environment that can sometimes feel isolating and individualistic.

 

Send us photos of your home coop!

 

 

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Summer Frittata for Breakfast or Lunch

Hello Harvesters!

This week’s recipe is a delicious frittata with bell peppers, onions, sweet corn, and potatoes. It makes a great breakfast recipe (but it would work for any meal). Serve it with coffee and biscuits and your favorite hot sauce.

Summer Frittata

Prep time: 10 minutes

Cook time: 30 minutes

 

"Bell pepper" by Justus Blümer from Deutschland - Paprika (rot)Uploaded by Common Good. Licensed under Creative Commons Attribution 2.0 via Wikimedia Commons - http://commons.wikimedia.org/wiki/File:Bell_pepper.jpg#mediaviewer/File:Bell_pepper.jpg

“Bell pepper” by Justus Blümer from Deutschland – Paprika (rot)Uploaded by Common Good. Licensed under Creative Commons Attribution 2.0 via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:Bell_pepper.jpg#mediaviewer/File:Bell_pepper.jpg

Ingredients

12 eggs

1 large butterball potato

1 large onion

1 large bell pepper

1 jalapeno

1 ear sweet corn, kernel cut from cob

2 tbsp. vegetable oil

Salt & black pepper to taste

 

Optional:

Splash of cream for eggs

Extra sharp cheddar

Directions

Preheat oven to 375. In a large, oven-safe pan, heat vegetable oil on medium-high heat. Dice potatoes into ½ inch cubes and place in pan. Dice onion and bell pepper into ½ pieces and cut corn kernels from raw cob. Cut jalapeño and remove seeds, then finely dice. When potatoes begin to brown add onion until onion begins to look transparent. Then add the corn, bell pepper, and jalapeño and sauté for about 2 more minutes. Add approximately 1 teaspoon salt and 1 teaspoon pepper. Crack 12 eggs into large bowl (add splash of cream and ½ cup extra sharp cheddar and 1 tsp salt if desired) and stir with a fork. Make sure veggies are spread evenly on bottom of pan, then pour egg mixture over veggies. Let cook on stovetop for about 3-4 minutes or until eggs begin to set on the edges. Transfer to preheated oven and bake for about 15 minutes until eggs begin to fluff up, but remove before the top browns. Serve warm with your favorite hot sauce (I suggest Secret Aardvark brand habanero hot sauce, made in Portland, OR).

 

original recipe for PCH by Kayla Waldorf

 

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Sweet Corn Summer Harvest Salad

Hello Harvesters

This week’s recipe is a summer harvest salad that can be served warm or chilled. It’s delicious, nutritious, and looks great too!

 

Sweet Corn & Zucchini Salad with Lemon-Garlic Dressing

Prep time: 15 minutes

Cook time: 10 minutes

"CourgettesInBowl" by Simon Speed - Own work. Licensed under Creative Commons Zero, Public Domain Dedication via Wikimedia Commons - http://commons.wikimedia.org/wiki/File:CourgettesInBowl.JPG#mediaviewer/File:CourgettesInBowl.JPG

“CourgettesInBowl” by Simon Speed – Own work. Licensed under Creative Commons Zero, Public Domain Dedication via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:CourgettesInBowl.JPG#mediaviewer/File:CourgettesInBowl.JPG

Ingredients

3 medium zucchini (cut into ½ inch strips)

2 ears sweet corn

1 medium onion (red or white)

1 ripe lemon

4 T. olive oil

2 Tsp. Salt

1 Tsp. black ground pepper

½ C finely grated Asiago

 

Directions

To make dressing, squeeze juice of one lemon into small bowl, add approximately 4 tsp. olive oil (should be equal parts oil and lemon juice), crush and add 3 cloves garlic and then add 1 tsp. salt and 1 tsp. black pepper and stir. Let sit while you prepare other ingredients.

 

Husk corn and bring a large pot full of water to a boil (enough to submerge the corn). When water is boiling, submerge corn and turn off water, let sit for 5 minutes then remove. When cool enough to handle, cut kernels off cob

 

While corn is cooking dice and sauté onion on medium-high heat until pieces start to look translucent. While onions are sautéing, prepare zucchini by cutting in half vertically and horizontally, then cut each remaining quarter into 4 strips. Add zucchini and 1 tsp. salt to sautéed onion and continue to cook for about 3 minutes (note: zucchini doesn’t take very long to cook, should just begin to be soft, you don’t want to lose the crunch). If the zucchini and onion look wet, empty onion and zucchini into a colander and let strain to get as much moisture out as possible.

 

In large bowl combine corn kernels and zucchini and onion. Toss dressing and sprinkle with grated Asiago. Serve warm, or let veggies cool before tossing with dressing and cheese. Enjoy!

 

 

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A Nutritious Nightshade

Hello Harvesters!

This week’s box includes one of my favorite veggies- the eggplant. Eggplants are delicious in Italian cuisine and lovely to look at. Their deep purple coloration and smooth round shape make them one of the most aesthetically pleasing veggies we offer at Pacific Coast Harvest.

Aubergines

“Aubergines” by Original uploader was Secretlondon at en.wikipedia – Originally from en.wikipedia; description page is/was here.. Licensed under Public domain via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:Aubergines.jpg#mediaviewer/File:Aubergines.jpg

Eggplants are a species of nightshade that was originally domesticated in east India and Bangladesh. Their name comes from the fact that early European cultivars resembled the eggs of geese or hens. The fruit is very popular in Italian cuisine, making up the bulk of the recipe for “melanzane alla Parmigiana” or Eggplant Parmesan. It is also used as a meat substitute in vegan and vegetarian meals (in similar ways to mushrooms), due to its ability to soak up flavors and its rich, meaty texture. For our vegan friends, check out these 15 creative vegan recipes for eggplant.

"Badımcan" by Urek Meniashvili - Own work. Licensed under Creative Commons Attribution-Share Alike 3.0 via Wikimedia Commons - http://commons.wikimedia.org/wiki/File:Bad%C4%B1mcan.JPG#mediaviewer/File:Bad%C4%B1mcan.JPG

“Badımcan” by Urek Meniashvili – Own work. Licensed under Creative Commons Attribution-Share Alike 3.0 via Wikimedia Commons – http://commons.wikimedia.org/wiki/File:Bad%C4%B1mcan.JPG#mediaviewer/File:Bad%C4%B1mcan.JPG

The family of nightshades also includes potatoes, peppers, and tomatoes. Unfortunately, while these plants are delicious and common in recipes, they can also cause moderate to severe allergic reactions in some people. Cooking usually destroys most of the problematic proteins, but at least one of these proteins can survive the heat. The symptoms of nightshade allergy can include itchy mouth and face, upset stomach and bowels, flatulence, and diarrhea. Nightshade allergy can sometimes be an undiagnosed cause of Irritable Bowel Syndrome. If you are allergic to nightshades, check out these nightshade-free recipes!

 

Have a wonderful final week of August, enjoy the sunshine, and enjoy this week’s harvest!

 

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Washington Peaches are Here!

Peaches are one of the greatest signs of summer in the Pacific Northwest. These sweet, juicy fruits appear in the middle of the season and last until early fall, providing summer revelers in Washington with a delicious treat to add to picnics and BBQs. Peach trees grow well in the Pacific Northwest because of our relatively mild climate. Our winters are cold enough to satisfy the chilling requirement of peach trees, which need a certain amount of hours at cold temperatures in order to fruit, but not so harsh that the flower buds die.

320px-Illustration_Prunus_persica0

Peaches are native to the northwestern part of China, where human cultivation is thought to have begun around 1000 BCE. The fruit was favored by Chinese nobles, and was ascribed certain magical powers in Chinese mythology. By 200 BCE, Chinese horticulturists knew how to differentiate between different winter cultivars of the peach tree, allowing commercial production to increase. At this time, peaches were also imported to the Mediterranean region, including Persia (from which the peach gained its Latin name, Prunus persica). From there, peaches made to Europe, where the French word peche became the English word “peach”. Since that time, peaches have been a popular (though historically expensive) treat in Europe and America, where Thomas Jefferson grew peaches at Monticello.

 

China is still the world’s leading producer of peach crops, producing an estimated 11 million tons in 2010- 50% of the entire world’s production! In contrast, the United States produces only about 6% of the world’s peach harvest. Oddly enough, China exports fewer peaches than the United States because most of its peaches are consumed domestically.

1024px-Autumn_Red_peaches

 

Did you know that peaches and nectarines are the same species? The only difference between them is that they come from different cultivars of peach tree (like the difference between a cherry tomato and a grape tomato).

 

For a fun and tasty summer dessert, check out this week’s recipe by Kayla Waldorf for Pacific Coast Harvest- roasted peaches with toasted almonds and vanilla ice cream!

 

 

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