Making the most of your fall vegetables

Thanks to questions from members, we wanted to share some of the simple recipes we use to quickly take advantage of the tremendous health benefits the fall vegetables represent. Every one of the fall vegetables is recognized for being loaded with vitamins and nutrients that our bodies need for good health.

(Because the recipes are so easy and don't take much time, one idea would be to prepare several of them on a Saturday and refrigerate to reheat and use later in the week.)

Salmon (or any fish) with Rice

  1. Prepare brown or white rice according to package directions.

  2. Bake salmon in the oven with olive oil and mesquite seasoning at 400 degrees for 15 minutes.

  3. Cut up bok choy, swiss chard, onions and bell peppers in small slices. Add minced garlic.

  4. Sauté in olive oil the peppers and onions and garlic until tender.

  5. Add bok choy and swiss chard and sauté until wilted.

  6. Season with salt and pepper (or favorite seasoning).

  7. Pour vegetable mixture over cooked brown rice.

  8. Chop salmon in bite size pieces.

  9. Add salmon to rice and mix together.

  10. Enjoy

Chicken (or any favorite meat or shellfish like shrimp) with Pasta

  1. Sir fry chicken and prepare in bite sized pieces

  2. Cut up bok choy, swiss chard, onions and bell peppers in small slices. Add minced garlic.

  3. Sauté in olive oil the peppers and onions and garlic until tender.

  4. Add bok choy and swiss chard and saute until wilted.

  5. Season with salt and pepper (or favorite seasoning).

  6. Prepare pasta according to package instructions.

  7. Before draining pasta save two ladle-full's of pasta water.

  8. Drain pasta.

  9. Combine chicken, vegetables and pasta in serving bowl.

  10. Add pasta water to desired consistency.

  11. If desired, tomato sauce can be heated to add to the dish.

  12. Enjoy

Stew

Take a favorite stew recipe and add kale, swiss chard. Here's ours:

  1. Chop up 1 onion and 2 cloves of garlic. Take large pot and coat bottom of pot with 2 tablespoons of olive oil. Sauté until tender.

  2. Take four boneless chicken breasts and slice into bite size pieces.

  3. Put chicken pieces in plastic bag filled with 1 cup of flour seasoned with 1 teaspoon of salt and 1/2 teaspoon of pepper. Shake to coat chicken.

  4. Brown a handful of chicken pieces at a time in the pot. (Add more olive oil if necessary to brown chicken) After done, transfer each portion to a plate.

  5. Once all chicken browned, return all to the pot, and scrape bottom to loosen browned flour bits.

  6. Season with favorite seasonings. We use either Mrs. Dash Southwest chipotle (for spicier southwest flavor) or Herbes De Provences (a poultry seasoning that is milder). 2 teaspoons.

  7. Add chicken broth (we use low sodium broth in 32 oz box). Add 1/2 box.

  8. Stir. Add pureed or chopped tomatoes. 1 can (15 ounces)

  9. Bring to a boil. Then turn down to low heat and simmer uncovered 15 minutes to help thicken stew.

  10. (Trick at this stage if you want a thicker stew consistency: take out a ladle-full of liquid and place in a small bowl. Add 1 tablespoon of flour. Mix well until no lumps. Add back to stew and stir. Bring to a second boil. Reduce heat to simmer again for 5 minutes.

  11. Add any small package of frozen mixed vegetables you desire for your stew. Increase heat to medium to heat through frozen vegetables.

  12. Cut up kale, and/or bok choy, swiss chard, in small slices. Pour into pot and stir until cooked down.

  13. Its ready to eat. Enjoy (Sometimes we pour over cooked rice or orzo)

Don't hesitate to call or text us if you have any questions. We'd love to help. 601-966-6011

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