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Monthly Archives: June 2014

June 26, 2014
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Eating Locally

Spring – Garlic Scapes

June 26, 2014 Eating Locally Leave a comment
Outdoors

This is my first post dedicated to eating locally, specifically what I use from my CSA (Community-Supported Agriculture) pickups and visits to local farmer’s markets and farm stands. This is my 5th year participating in a CSA. When I started, I was a new stay-at-home mom, trying to involve myself in my community. My first year of pickups involved a squirmy infant in a Baby Bjorn as I tried to fill my bags with my week’s share. Now, I have two boys to wrangle, who are sometimes helpful, while I quickly gather my share!

When I was a kid, my family grew our own garden of vegetables every summer. So, I already knew what “fresh” tastes like. Nothing compares to a fresh-picked tomato – nothing. The taste of a fresh tomato versus one from the grocery store is night and day. Why is this? Think about what happens to that grocery store tomato. It is probably picked somewhere far, far away and probably before it’s ripe. Then, it gets on a truck and drives all the way to your local grocery store, where it’s loaded onto shelves and hangs out until somebody buys it. How long does this all take? By the time it gets to your table, the nutrients inside have started breaking down, effecting taste and nutrition. Getting your hands on a freshly picked tomato enlightens your taste buds and offers your body its full nutrition potential.

I didn’t know what to expect from my CSA initially, but my weekly share of fruits and vegetables were beyond what I could imagined. Everything was delicious, fresh, amazing and I was exposed to a variety of knew vegetables. The problem was, how to use everything each week. I admit, the first year was tough and I threw away and gave away more than I should. However, each year, I got better and better at using each weeks share. Now, that my family is focused on eating whole, unprocessed foods, it’s even easier. Each week we hit the farm (a lesson on its own about food for my kids), see what we get to take home and imagine the possibilities. I can honestly say, participating in a CSA has been one of the best experiences of my life.

In addition to my CSA, I visit my local farmer’s markets and farm stands to fill the gaps. You will find that each has something amazing and unique to offer.

This year I am participating in a CSA at Mehaffey Farm. This was our first week and, so far, it is fantastic. We got radishes, carrots, Sugar Ann peas, strawberries, spinach, mesclun greens, and garlic scapes. On the way home, my little guy had the strawberries and my older son had the peas, and they were both chomping away. This post is about garlic scapes, both because I love them, and also because they were one of the first items from my early experiences with my CSA that was completely foreign to me. I hope it gets scapes on your dinner table.

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Garlic Scapes

Garlic Scapes

Garlic scapes are amazing. Every June, I look forward to these funky tendrils showing up in my CSA pickup and at my local farmer’s markets. I never even knew what they were or that they existed prior to starting a CSA. However, now that I am familiar with them, they are a welcome late spring treat. I wish I could have them all year round, but unfortunately, they only make their appearance for a few weeks at the beginning of the season, and then they are gone, leaving me longing for their return…

Ok, so what are these curly green stalky things? Garlic scapes are the stems of unopened flower buds from certain varieties of garlic. Farmers trim the scapes before the flower blooms in order to force the plant to focus its attention on the garlic bulb. It’s a win-win, scapes now and better garlic later! They have a very mild garlicky, oniony flavor that mellows out when it’s cooked, much like garlic or onion would. I also love them because, once cooked, they become chewy little morsels of deliciousness. They are great for kids because they are mild and kids typically have a hard time with a more intense garlic flavor. I have actually witnessed my 2 year old fishing out the scape pieces from his pasta to eat first.

A quick Google search will provide you with a variety of uses for scapes. I like to use them on the fly, as I would onion or garlic (which I use in pretty much everything). I leave the scapes in a cup of water on the kitchen counter, like fresh cut flowers and grab a few at a time to use as needed. I use them in everything from stir-fries, rice/pasta dishes, soup, and sauces. I like to chop them into small ¼ inch pieces and cook as I would onion or garlic.

Chopped Scapes

Chopped Scapes

Yesterday, I added them to ground beef to make Mexican rice bowls (inspired by Chipotle’s version). I simply chopped some shallot, red bell pepper and scapes, sautéed them in avocado oil until they started to turn translucent, and added ground beef and spices. Avocado oil is great because it can handle the high heat and it has a neutral flavor.

Taco Beef with Scapes

Taco Beef with Scapes

Next time you see garlic scapes in your CSA haul or at the Farmer’s market, grab them before they are gone. They are a wonderful addition to any savory meal.

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June 19, 2014
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Main Dish

Grain-free Crab Cakes

June 19, 2014 Main Dish 1 Comment
Grain-free Crab Cakes

I love crab cakes any time of year, but especially summer. They are an easy treat to whip up and a crowd pleaser. Unfortunately, when we went gluten-free, I had a really hard time adapting my go-to crab cake recipes using gluten-free breadcrumbs. Though the crab cakes were tasty, they wouldn’t stay together in nice little patties. They would usually fall apart in the frying pan. Ugh.

Fueled by my frustration and loathing of gluten-free breadcrumbs (don’t get me started), I looked into grain-free versions of crab cakes online from my favorite Paleo cookbook authors. The Paleo approach to eating is naturally gluten-free, as there are no grains used at all. Although I don’t live an entirely Paleo lifestyle, I do like the philosophy – whole food eating focused on fruits, vegetables, nuts, seeds, meat/seafood, and limited to no dairy. Checking out some Paleo cookbooks is a great way to learn new techniques to cooking gluten-free foods in a healthy way.

One of my favorite cookbook authors, Paleo, gluten-free, and otherwise, is Michelle Tam of Nom Nom Paleo. Her blog and cookbook are awesome. Her crab cake recipe uses traditional crab cake ingredients (lump crab meat, egg, mayo, mustard, onions, spices) and coconut flour. Coconut flour takes some getting used to, especially in baking, but it is an excellent tool in gluten-free cooking. Coconut flour is like a sponge. It absorbs liquids easily and a little goes a long way. This is perfect for a fall-apart crab cake. The real trick is adding a little coconut flour to the outside of the crab cake to pull it together and aid in browning during frying.

Coconut Flour

Coconut Flour

Old Bay Seasoning

Old Bay Seasoning

My grain-free crab cake recipe is adapted from Michelle Tam’s “Paleo Krabby Patties”. I adjusted some of the ingredients to get a consistency and flavor I prefer. My family used to vacation on the Maryland shore, so any crab dish is not complete without Old Bay Seasoning. It is not easy to find here in New England, but it is available on Amazon. Just be careful adding salt because the Old Bay is already pretty salty. I also utilized one of my own tricks, found in my meatball recipe. I sauté onion and bell pepper until just softened, then add to the crab cake mixture. This creates a great flavor and consistency in the crab cake.

Crab Cake Mixture

Crab Cake Mixture

Crab Cakes Ready for Coconut Flour Dredging

Crab Cakes Ready for Coconut Flour Dredging

Crab Cakes Ready for Frying

Crab Cakes Ready for Frying

Feel free to add your own spices or veggies to create your own unique spin on these crab cakes. I hope you enjoy it!

Grain-free Crab Cakes
 
Print
Prep time
30 mins
Cook time
10 mins
Total time
40 mins
 
Paleo, Dairy-Free, Makes 8 Crab Cakes
Author: FamilyGlutenFree.com
Recipe type: Main Dish
Ingredients
  • 1 lb lump crabmeat
  • 2 Tbsp shallot, minced
  • ½ cup bell pepper, finely chopped
  • 1 Tbsp olive oil
  • 2 Tbsp coconut flour
  • 1 Tbsp fresh parsley, minced
  • 1 large egg, beaten
  • ¼ cup mayonnaise
  • 1 Tbsp Dijon mustard
  • 1 Tbsp Old Bay Seasoning
  • ½ cup additional coconut flour for dusting
  • ½ cup coconut oil
Instructions
  1. Heat olive oil over med-low heat in a frying pan and lightly cook shallot and bell pepper until just softened.
  2. Remove from heat and let cool for 5-10 minutes
  3. In a large bowl add lump crabmeat, 2 Tbsp coconut flour, parsley, egg, mayonnaise, mustard, Old Bay seasoning, and cooked shallot and bell pepper.
  4. Gently mix the ingredients being careful not to break up the crabmeat too much.
  5. Using your hands, form the mixture into 8 patties, approximately 3-4” wide and ½” thick.
  6. Place ½ cup of additional coconut flour in a shallow bowl.
  7. Lightly dredge each crab cake. Shake off or lightly wipe off any excess coconut flour so it is only a fine coating.
  8. Heat coconut oil over medium heat in a shallow pan or cast iron skillet.
  9. Fry crab cakes for a few minutes on each side or until browned.
  10. Place cooked crab cakes on a paper towel lined plate to cool.
  11. Serve immediately.
3.2.1310

 

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June 13, 2014
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Smoothies and Drinks

Easy Mint Infused Water

June 13, 2014 Smoothies and Drinks Leave a comment
Mint Infused Water

Water infusions are the new rage. They are refreshing, a great way to get you to drink more water, and there is evidence that some nutrients may leech into the water during seeping. Although this sounds like a great idea, I don’t like having to buy a special infuser bottle and I always see these beautiful fruits and veggies in infused water recipes, which I’d rather eat than put in my water. This is why I love my easy, lazy mom’s, mint-infused water.

I discovered how great mint water is by accident. I literally have a mint problem in my garden. It grows everywhere and it is completely out of control. My son loves the mint and enjoys grabbing a handful of leaves and chomping on them while he’s playing outside. I put a sprig into his water bottle for fun because I thought he’d like to see it while he drank. To my surprise it was delicious.

The mint gives a very subtle flavor that is slightly sweet and especially refreshing. What’s even better is you can leave it seeping in water over a few days in the refrigerator and it never gets bitter or gives an overpowering taste. Mint is also great for digestion and to settle a stomach. If you don’t have a mint infestation like I do, it is usually available at any supermarket, or even better, visit your local farmer’s market for some fresh mint.

Fresh Mint

Fresh Mint

Making mint water couldn’t be easier. I bought a cheap pitcher with a small opening so the mint won’t come out when I pour. I cut 4 sprigs of mint right out of the garden, rinse the dirt off, and throw it in the pitcher. I then fill with spring water and enjoy. When the pitcher is empty, I just refill and leave it in the fridge. I have used the same 4 sprigs over 3 days and constant refilling with fantastic results.

The mint water in a pitcher is also great for entertaining, because it looks beautiful and mint is a flavor most people can enjoy. I also like throwing a sprig of mint into my Camelback water bottle that I use throughout the day. I hope you enjoy a little mint essence in your water this summer too!

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June 5, 2014
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My Kitchen Tips

How to get the Most out of Your Avocados

June 5, 2014 My Kitchen Tips Leave a comment
How to get the Most out of Your Avocados

I love avocados. Give me an avocado and some salt and I am a happy girl. Avocados can enhance any meal. They are great as a salad topping, mixed in smoothies, topped on savory dishes, even as avocado mousse and ice cream! The options are endless. They are an especially great addition to eating a whole, nutrient-rich, non-processed diet.

Avocados contain healthy fats (oleic acid) that boost HDL (or good cholesterol) and they have high levels of omega-3 fatty acids. They are a excellent source of carotenoids (think beta-carotene), as well as, Vitamins K, B5, B6, C, folate, and E. They also contain more potassium than a banana. They are a great source of dietary fiber and they are shown to be anti-inflammatory. In summary, they are nutrition powerhouses.

http://www.dearfuture.com

http://www.dearfuture.com

The problem I had was I could never make the most of my avocados. I would either miss the one day of perfect ripeness or I would be wary of buying more than one for fear of not using them in time or having to use them all at once. Thus, I was left avocado-less most of the time. With a little experimenting, I was able fix my predicament and ensure I had avocados aplenty.

The answer comes in two parts:

  1. Keeping ripe avocados for more than one day
  2. Storing ½ an avocado that won’t oxidize and turn brown.

As any regular avocado eater knows, there is one perfect day of avocado ripeness. I am referring to avocados for use outside of guacamole, which need to be riper. My prefect avocado is slightly soft (like a ripe peach), but still firm, and when the stem nub is removed, the underneath is still green.

Green under stem

Green under stem

My tried and true technique is simple. Buy enough avocados you will need for one week, leave them out until they achieve perfect ripeness, and then refrigerate.   I have found that they will be good to go from the refrigerator for about 1 week. In my opinion, there is no impact on taste or texture. Just be careful that they are in a safe place and not crammed in the crisper. They will bruise and get mushed if pushed on.

I am not ashamed to say that I can eat a whole avocado in one sitting easily. However, should I eat a whole avocado at once? Probably not. Despite their stellar health benefits, there is a calorie impact to consider. One half an avocado is more consistent with eating a balanced diet and spreading my calories around. So, how do I keep the extra half?   A halved avocado doesn’t take long to oxidize and start turning an unappetizing brown. This is my easy step-by-step technique:

  1. Slice avocado down the middle in half, running your knife around the large pit. Separate by gently twisting. One half will have the pit attached and one will not. Use the side without the pit for your current dish of choice. Use the half with the pit for storage using this guide. I do this since the pit already protects the side attached from oxidation. Prepare this half for storage immediately after slicing.
  1. Using coconut oil spray, coat the avocado half. Coconut oil spray is widely available in the oils section of most grocery stores. The coconut oil creates a barrier between the avocado flesh and oxygen in the air. Coconut oil also has naturally occurring antioxidants to prevent the beautiful green avocado flesh from turning brown.
Coconut oil spray

Coconut oil spray

Coconut oil spray on avocado

Coconut oil spray on avocado

  1. Once sprayed, wrap the avocado half in plastic wrap to protect for storage. Store in refrigerator immediately.
Wrapped in plastic wrap

Wrapped in plastic wrap

  1. In my experience, the stored avocado half will be good for up to 3 days in the refrigerator. When you are ready to use it, remove from the fridge and unwrap. The coconut oil spray will be solidified. I don’t mind the coating of coconut oil. The spray has much less of a coconut flavor and I don’t even notice it. If it does bother you, remove the pit and slice the thin layer of coconut oil off with a knife.
Refrigerated half out of refrigerator

Refrigerated half 

That’s it! I happily enjoy ½ an avocado on most days. I hope these tricks get more avocados into your diet as well. If you have any other tricks, please share!

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