Asparagus!

Asparagus is in plenty at the farmers market and although the old standby is steamed then slathered in butter, many of us have been exploring other options.

Asparagus roots are planted in fall or very early spring and although in its first year it will send up shoots here and there it actually takes two years for the plants to settle in and produce at its optimal production. Folks that plant asparagus are in it for the long haul. The asparagus bed must be well thought out because that’s where it will be for years to come. More folks would grow it but I think the permanency and the not so immediate gratification scares a lot of us off. I’ll say I have always wanted to be in a place that I could plant me rows and rows of it and not have to worry about the future or where I might be when the tender tips start rising up to the spring sun.

In the kitchen, because it’s my very favorite vegetable I have myself a ball and I make it about 800 different ways until I just can’t think of another way to fix it. It’s quite fun and I haven’t gotten tired of it yet. Here is one of my favorite ways to prepare asparagus.

Roasted Asparagus and Peppers

1 pound fresh asparagus, sliced on the diagonal
1 red bell pepper cut into 2-inch slices
1 yellow bell pepper cut into 2-inch slices
2 teaspoons olive oil
Optional dressing:
1 tablespoon balsamic vinegar
1 teaspoon maple syrup
1 tablespoon olive oil
1 teaspoon Dijon mustard
Salt and pepper to taste

Preheat oven to 400º. On heavy sheet pan, spread vegetables out and drizzle with 2 teaspoons olive oil. Roast for 7 to 12 minutes or until crisp tender, tossing with spatula once or twice during cooking. (Put parchment paper on sheet pan to make clean up easier).

*Zucchini, eggplant, onions, and potatoes roast well. Cooking time may vary, especially for potatoes. Roasted vegetables can be added to tomato sauce or pasta.

Whisk together the olive oil, balsamic vinegar, maple syrup, mustard, salt, and pepper. Pour over hot or room temperature vegetables.

Serves: 6 Calories: 60 Protein: 2.5 g Carbohydrate: 4 g Total fat: 4 g
Saturated fat: 0 g Cholesterol: 0 mg Fiber: 2 g Sodium: 20 mg

Seretean Wellness Center at Oklahoma State University

Kale!

I’ll be honest - between feeding fourteen kids three times a day, milking six goats, working in the green house, and getting the garden up to farmer’s market standard there is not much time to rest or do much else. But it’s a type of work and a type of tiredness I can tolerate. When I go out into the garden and I see the seeds we’ve sewn sprouting and coming on strong I know there will be lots of food to harvest. When I look in the cooler and see eight whole gallons of fresh goat milk I know cheese will be made and when I look in the green house and see rows of bright green healthy plants I have hope. When I set up the booth at the farmers market full of wonderful produce and come home with none, I know I am living the dream. In spite of some heart ache, minor setbacks, and a very achy lower back there is a deep happiness I have found here that I’ve never known before.

But enough of that, now down to the business of eating. The predominant item at the Farmers Market last Saturday was Kale. Many folks have told me they have no idea what to do with this stuff and I will assure you, was I time I didn’t either.

In 1996 I opened up a Sicilian restaurant with a partner who was indeed Sicilian. She was raised in Connecticut and had a rich East Coast Sicilian attitude. Her Sicilian born grandmother was the inspiration of many recipes and dishes we had on our menu and by far the most popular item was called Grandma’s greens. This is a twist on what many would be familiar with in southern cooked greens but this recipe had no pork fat, just seasonal greens, olive oil, garlic, raisins, pine nuts, olives and anchovies. This dish would melt in my mouth. We served it with corn bread to sop up all the delicious juices in the bottom of the bowl. It’s still on the menu today at La Medusa. To me this is comfort food at its finest. I hope you enjoy.

Braised Greens

1 tablespoon olive oil
1 bunch Russian kale, escarole or curly endive, washed and trimmed
5 garlic cloves, peeled and chopped
1 tablespoon pine nuts
1 tablespoon golden raisins
1 tablespoon chopped Kalamata olives
¼ cup water

In a large sauté pan, heat olive oil. Add the garlic and sauté for a minute. Quickly add the greens, give them a good toss. Then add the pine nuts, raisins, olives, and water. Braise until soft.

Serves: 4 Calories: 90 Protein: 3 g Carbohydrate: 8 g Total fat: 6 g
Saturated fat: 1 g Cholesterol: 0 mg Fiber: 4 g Sodium: 120 mg

Save the Date!

April 11, 2009!



Next Saturday is the first farmers market in Tulsa. It’s hard to believe spring is already here and yet I’ve anticipated it all winter. Stillwater is so fortunate to have a small but year round market. Now is our opportunity to begin eating with the seasons. Many venders at the market, including myself, will have the following items for the next 4 weeks or so:

Lettuce, green onions, chard, spinach arugula, radishes, baby greens like collards and kale, green garlic, fresh eggs, buffalo, and local meat. Let’s not forget about asparagus which should be making an appearance the last part of April/early May. The freeze has harmed some asparagus crops this year but hopefully they’ll bounce back.

I’ll be spending most of my days getting ready for the market on Saturday. The Brookside Herb and Plant Festival is where I’ll be selling tomato plants. That event is taking place on Saturday the 11th. It is held in the same parking area as Whole Foods (Old Wild Oats). There is also a garden and plant event at the Tulsa Garden Center the same day. If you are up for an excursion to Tulsa stop by and see me at the Brookside Festival. It's still a little early to plant your tomatoes and peppers so don’t let this recent forecast of mild nights fool ya. I wait until at least April 20th to plant any of those items unless I have proper protection from the inevitable late freeze we get every year and every year I’m surprised.

So because I know you’ll be shopping at the farmers market now I’ll give you some tips.

• Get to the market early so you get the best pick of things.
  Bring plenty of single dollar bills
• Only buy what you can eat within one week, unless you are prepared to process or freeze.
  If you feel like you might have some extra time buy in quantity and freeze for off season use.
• When you get home plan on spending some time with your new purchases. If you have bought lettuce go ahead and cut, wash spin (if you don’t have a salad spinner it’s a great item to have), and store. It will stay fresh longer and will be ready to use. Wash all produce and then refrigerate. Most things will remain fresher longer and then you have one less step when you doing the real work, cooking it.
• Never be afraid to try something new. The vender can tell you how to prepare it at most likely will also have recipes.
• Ask questions. Take it from me - venders love to talk about their produce, and themselves ;)

I’m so excited I can hardly stand it. This is my recipe in honor of the farmers market!
I really have to keep my sense of humor. I just looked out my front window and noticed I have a bunch of goats wandering in my herb bed……. I’m outa here!

Early Spring Radish Salad with Mint Pesto
One bunch fresh market radishes washed and cleaned. Chop the radish greens.
For the mint pesto:
1 bunch mint (½ cup)
2 cloves garlic
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 ounce shelled pecans or walnuts
1 tablespoon Parmesan cheese

With this salad, use the radishes and the greens if they look good. Slice the radishes and chop the greens.
In a food processor, combine all of the pesto ingredients and blend until smooth. Toss the radishes in the pesto and serve as is or with bruschetta (slice of rustic bread rubbed lightly with olive oil, toasted and rubbed with raw garlic. Heck of a good salad!

Serves: 4 Calories: 130 Protein: 2 g Carbohydrate: 4 g Total fat: 12 g
Saturated fat: 1.5 g Cholesterol: 0 mg Sodium: 40 mg Fiber: .5 g

Seretean Wellness Center at Oklahoma State University

Recipe by Chef Lisa Becklund

Whoa!

I woke up to 10 inches of snow on Saturday! I was curled up by the wood stove staying warm with four sweet little kids that had been born the night before. We drank milk out of bottles, we napped, we played, and we cried.

As of today I have ten kids and five lambs, tomorrow the number of kids will rise. The four are not in the house anymore, thank goodness, and the kid pen is full of rambunctious playful babes. I’m starting to milk again and can’t wait to start making cheese!

This is the busiest time of the year on the farm, I barely get time to eat breakfast. I have just started to adjust my schedule so I am up starting morning chores just as the first light of the day is visible on the horizon which was 6:50 this morning, it’s getting earlier.

For me, eating well is still a top priority. I don’t cut corners, but quick is the key word and most of all cooking while using the least amount of dishes. I have an intern now that works up quite an appetite and I feel a certain obligation to make really great food for him because I have a reputation to uphold. So I do a little recipe testing for him and everyone is happy.

This recipe was a winner. I think it’s a perfect Oklahoma spring supper because it’s suitable for cool weather, like snow in March!

Maple Glazed Chicken Breast with Toasted Pecans
8 ounce chicken breast
1 tablespoon flour
1 tablespoon olive oil
2 tablespoons maple syrup
Pinch salt
Pinch black pepper
2 cloves garlic
½ cup apple juice
2 tablespoons toasted chopped pecans

Preheat oven to 350 degrees. Cut the breast into two four ounce servings; coat each breast lightly with the flour, then toss in a small bowl with the maple syrup, salt and pepper.
In a medium skillet heat the olive oil and brown chicken on both sides. Place the pan in the oven to finish cooking the chicken. This should only take about ten minutes. Remove the pan from the oven place back on a medium burner, add garlic and lightly brown. Deglaze the pan with the apple juice, coating the chicken and bring to a boil. It’s ready to serve; top with the toasted pecans.

Serves 2: Calories: 330 Protein: 24 g Carbohydrates: 24 g Fat: 14 g
Saturated fat: 2 g Cholesterol: 65 mg Fiber: 0g Sodium: 75 mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

Mushroom and Rosemary Bread Pudding
Pre-heat oven to 350 degrees. Lightly oil two oven proof soufflé cups or a small oven proof baking dish.

1 slice whole wheat bread cup into small dices
2 large eggs
2 egg whites
1/4 cup 2% milk
2 ounces reduced fat shredded cheddar cheese
3 ounces button mushrooms sliced thin
¼ yellow onion
2 cloves minced garlic

1 Tablespoon Rosemary
Pinch salt and black pepper

Take one slice of whole wheat bread and cut into small dice; place in a small bowl. Sauté the mushrooms with the onion and garlic, add it to the bread, add the chopped rosemary and the cheddar cheese. Mix this all together and place in the cups. In another small bowl, combine 3 whole eggs with ¼ cup 2% milk and mix well. Pour the egg mixture over the bread in the cups to just below the rim. Place in preheated oven for 25 minutes. Serve in the cups or scoop out carefully with a spoon.

Serves 2: Calories: 250 Protein: 21 g Carbohydrates: 17 g Fat: 11g
Saturated fat: 5 g Cholesterol: 230 mg Fiber: 2 g Sodium: 390 mg

Seretean Wellness Center at Oklahoma State University

Chef: Lisa Becklund

Braised Chard

1 bunch of chard or spinach, cleaned and rough chopped. If you are using Chard, cut the stems up too---they are good!
½ onion, sliced thin
2 cloves minced garlic
1 tablespoon olive oil
Pinch of salt and pepper

Heat a large skillet or sauté pan, add the oil and brown the onions and garlic, add the chard a little at a time waiting for the first handful to cook down a little first (a whole bunch won’t normally fit in a standard size sauté pan all at once but it does cook down significantly like spinach). Just add the chard, stir a little, add a little more and cover; let it steam a little then add more. Yum! Season with a pinch of salt and pepper.

Serves 2: Calories: 70 Protein: 0 g Carbohydrates: 1 g Fat: 7 g
Saturated fat: 1g Cholesterol: 0 mg Fiber: 0g Sodium: 75 mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund