Weekly Fig

A Private Membership Association

Meal Plan for June 28, 2017

Enjoy more summer inspired recipes this week!

One Pan Eggplant Chicken Dinner
Serves 2
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Ingredients
  1. 1 tablespoon olive oil
  2. 2 garlic cloves minced
  3. 1 small onion thinly sliced
  4. 1 eggplant cubed
  5. 2 chicken breasts
  6. 3 cups spinach
  7. 2 cups diced tomatoes
  8. 1 tablespoon Italian seasoning
  9. 1 tablespoon fresh basil roughly chopped
  10. 1/2 teaspoon salt
  11. 1/2 teaspoon ground black pepper
  12. 1/2 teaspoon red pepper flakes (optional)
Instructions
  1. In a large sauté pan over medium heat, heat oil and garlic. Add sliced onion and eggplant and let cook for 5 minutes, stirring often until onions are translucent and eggplant is somewhat soft.
  2. Cut uncooked chicken breast into cubes, and add to the pan. Let cook for 5-7 minutes until chicken is fully cooked.
  3. Add in fresh spinach, mix and let cook until spinach wilts.
  4. Add in diced tomatoes and seasonings. Mix and let simmer for 7-10 minutes.
  5. Taste and adjust spices as desired! Serve hot.
Adapted from Lexi's Clean Kitchen
Weekly Fig http://blog.weeklyfig.com/
Shrimp and Swiss Chard Saute
Serves 2
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Ingredients
  1. ½ lb shrimp peeled and deveined
  2. Salt and Freshly Ground Black Pepper to taste
  3. 2 Teaspoons Honey
  4. 1 Tablespoon Olive oil divided
  5. 1 Small Onion thinly sliced
  6. 1 Red Bell Pepper thinly sliced
  7. 1 Large Bunch Rainbow Swiss Chard washed and thinly sliced (separate leaves and stems)
  8. 3 Garlic Cloves finely minced
  9. Pinch or Two of Red Pepper Flakes optional
  10. 1 Tablespoon Balsamic Vinegar
  11. Fresh Chives sliced
Instructions
  1. In a medium bowl toss the shrimp with salt, pepper, and honey. Set aside while you prepare the rest of the ingredients.
  2. Heat half of the olive oil in a wok or large skillet over high heat. Once hot, add in the shrimp and stir-fry until they are pink and opaque throughout. Reserve to a plate. (You may have to do the shrimp in 2 batches so that they don’t overcrowd the pan)
  3. Heat the remainder of the olive oil over high heat and add in the onion, pepper, and swiss chard stems. Season with salt and pepper and stir-fry until the vegetables start to soften and are crisp-tender.
  4. Add in the swiss chard leaves and garlic and stir-fry until wilted.
  5. Season the whole thing again with salt and pepper. Add in the red pepper flakes if desired and balsamic vinegar.
  6. Toss the shrimp back in to heat through. Serve topped with chives.
Adapted from Fashionable Foods
Adapted from Fashionable Foods
Weekly Fig http://blog.weeklyfig.com/
Grilled Cabbage Steaks with Blue Cheese and Bacon
Yields 4
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Ingredients
  1. 4 slices bacon
  2. 1 teaspoon paprika
  3. 1/2 teaspoon salt
  4. 1/2 teaspoon black pepper
  5. 2 tablespoons olive oil
  6. 1 1/2 tablespoons apple cider vinegar
  7. 1 1/2 tablespoons pure maple syrup
  8. 1 cabbage cut into 4 steaks
  9. 1/3 cup bleu cheese crumbled
  10. 2 tablespoons chives thinly sliced
Instructions
  1. Cook bacon in large skillet on medium heat until crisp. Reserve 1 tablespoon of the drippings. Crumble bacon; set aside.
  2. Mix paprika, salt, pepper, oil, vinegar, maple syrup and reserved bacon drippings in small bowl until well blended. Place cabbage steaks in large resealable plastic bag or glass dish. Add marinade; turn to coat well.
  3. Refrigerate 30 minutes or longer for extra flavor. Remove cabbage steaks from marinade. Reserve any leftover marinade.
  4. Grill cabbage steaks over medium heat 5 to 6 minutes per side or until tender-crisp, brushing with leftover marinade. Serve cabbage steaks topped with blue cheese, crumbled bacon and green onions.
Adapted from Dad With A Pan
Adapted from Dad With A Pan
Weekly Fig http://blog.weeklyfig.com/
Corn Salsa
Yields 3
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Ingredients
  1. 4 ears of corn
  2. 1 tablespoon olive oil
  3. 3 medium tomatoes diced
  4. ½ a red onion finely chopped
  5. ½ cup chopped cilantro
  6. the juice of 2 limes
  7. 1 jalapeno pepper seeded and diced
  8. 4 small cloves garlic minced
  9. ½ teaspoon salt
  10. ½ teaspoon fresh ground pepper
Instructions
  1. Cut the kernels off the cobs. Heat the olive oil in a large non-stick skillet over medium-high heat. Add the corn and quickly sauté for 3-4 minutes, stirring constantly.
  2. Add the garlic and sauté for about 30 seconds. Remove from the heat and place in a large mixing bowl. Add the remaining ingredients and stir. Serve warm, room temperature or cold.
Adapted from Saving Dessert
Adapted from Saving Dessert
Weekly Fig http://blog.weeklyfig.com/
Apple Walnut Celery Salad
Serves 2
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Ingredients
  1. 1 Tbsp fresh lemon juice
  2. 1 Tbsp Dijon mustard
  3. 1 teaspoon honey
  4. 2 Tbsp olive oil
  5. 1 stalk celery with leaves
  6. 1 granny smith apple peeled, quartered, cored; each quarter cut into 2 wedges, then thinly sliced crosswise into triangle shapes
  7. 1/3 cup walnuts toasted, chopped
Instructions
  1. Whisk first 3 ingredients in small bowl to blend. Gradually whisk in oil.
  2. Trim celery leaves and chop enough to measure 1/4 cup. Thinly slice stalks on deep diagonal. Place celery pieces in bowl of cold water. (Vinaigrette, celery leaves, and celery pieces can be prepared 1 day ahead. Cover separately and refrigerate.)
  3. Drain celery; pat dry with paper towels. Combine celery, celery leaves, apples, and walnuts in large bowl. Add vinaigrette and toss to coat. Serve.
Adapted from Kayln's Kitchen
Adapted from Kayln's Kitchen
Weekly Fig http://blog.weeklyfig.com/
 

Weekly Fig is a private membership association for local sustainable foods. 

Vegucation: Green Beans

Did you know that there are over 130 varieties of green beans? And not all of them are green! Keep reading to learn more about this staple vegetable.

Why are they beneficial?

Green beans are high in vitamins A, C, and K. Vitamin K is especially important for bone health, while vitamins A and C are both antioxidants. Green beans also have folate and fiber which are two important nutrients. Folate promotes growth, so it’s especially important for pregnant women and young children. Fiber keeps our digestive systems functioning properly. Fresh green beans have way less sodium and higher amounts of nutrients than canned varieties. 

When are they in season?

You can usually find local green beans between mid-May and mid-July in Tennessee. Fresh green beans have way less sodium and higher amounts of nutrients than canned varieties, so choose fresh whenever you can.

How long will they keep?green beans and almonds

Green beans are best when they snap in half when bent. Bendy green beans are still okay to eat, but they won’t have the best flavor. Keep your unwashed green beans in a loosely sealed container in the refrigerator, and they should last 3-5 days. 

How do I prepare them?

Always trim the ends of your green beans and wash them before cooking. Here are some quick ideas:

  • Roast them in the oven with olive oil, sliced almonds, garlic, and parmesan cheese.
  • Eat them raw with sliced cherry tomatoes and feta drizzled with balsamic vinegar.
  • Stir fry them in soy sauce and ginger with some sliced mushrooms.
  • Make a three bean salad.

Green beans go great with other summer veggies like yellow squash, heirloom tomatoes, and sweet corn. Make use of them while you can!

 

Weekly Fig is a private membership association for local sustainable foods. 

Why Choose Local?

Our Mission

At Weekly Fig, we strive to bring our members the best quality food we can find. We always try to source locally first. In fact, the majority of our products are local. Admittedly, in Tennessee it is difficult to grow every single food people like to eat, but we do everything we can to make supporting local as easy and convenient as possible. That’s why we include some non-local items like bananas and avocados that are still top quality, so you can find everything you need in one place and have it delivered to your home or office. Our main goal is to support local first, then find our remaining products from other sustainable and responsible sources.

The Impact of Eating Local

Did you know that if everyone in the Chattanooga area spent 5% of their weekly food budget on local products, we would increase the local economy by 100 million dollars? That 5% is about one meal per week. When you shop local, you are supporting farmers and their families, local artisans, the local economy, and the environment. Farmers and artisans bring their products to Weekly Fig because they’ve already done the hard part–making it. All we do is make it easier to reach our community for those who need to shop on their own time.

Not only would our economy be booming if everyone supported local, but our environment would too. The transportation required to ship produce all over the country is astounding. The distance that food from local farmers has to travel is much shorter in comparison, not to mention you are supporting green space and farmland in your own community. We also partner with farms that practice sustainability. By making small individual changes together, we can all make a huge impact, one veggie at a time.

To Learn More

Check out our about page.

Read about the people who supply our products here.

weekly fig logo

Weekly Fig is a private membership association for local sustainable foods. 

Meal Plan for June 21, 2017

Here are some fresh new recipes to guide you when using the produce you got this week. Don’t forget to tag us on social media with pictures of the recipes you recreate, @weeklyfig. Enjoy!

 

Low Country Boilcountry boil

 Recipe adapted from  Eating Well
 
Servings: 2 people
 
Ingredients
  • 2 quarts water
  • 1 teaspoon Old Bay seasoning
  • 1/4 tablespoon ground cumin
  • 1/2 teaspoon cayenne pepper
  • 1/4 teaspoon tarragon
  • 1/4 teaspoon ground allspice
  • 1 bay leaf
  • 1/4 pound baby red potatoes
  • 2 ounces kielbasa sausage thickly sliced
  • 6 raw shrimp
  • 1/4 pound green beans trimmed
  • 2 ears corn husked and cut in half
  • 1/2 cup sliced sweet onion
  • 3 tablespoons unsalted butter or ghee melted
 
Instructions
  1. Combine water, Old Bay, cumin, cayenne, tarragon, allspice and bay leaf in a large stockpot. Bring to a boil. Add shrimp, green beans, corn and onions and boil until the shrimp are pink and the vegetables are tender-crisp, 5 to 6 minutes more. Drain and serve with butter (or ghee) for dipping.

  2. Add potatoes and sausage and boil until the potatoes are almost tender, 18 to 20 minutes.

  3. Add shrimp, green beans, corn and onions and boil until the shrimp are pink and the vegetables are tender-crisp, 5 to 6 minutes more. Drain and serve with butter (or ghee) for dipping.

 

Barbecue Chicken and Veggie Foil Packs

bbq chicken foil packs

Recipe adapted from  Diethood 
 
Servings: 2 people
 
Ingredients
  • 4 aluminum foil sheets large enough to wrap around one chicken breast
  • 2 chicken breasts
  • 1/4 cup barbecue sauce
  • 1/2 zucchini sliced into rounds
  • 1/2 bell pepper any color
  • 6 asparagus spears
  • salt and fresh ground pepper to taste
  • olive oil
 
Instructions
  1. Preheat the grill to medium-high heat.
  2. For each foil pack, prepare two sheets of aluminum foil; place the sheets one on top of the other for durability.
  3. Place one chicken breast on each stacked pair of foil sheets; season with salt and fresh ground pepper. Brush each chicken breast with 1 to 2 tablespoons barbecue sauce.

  4. Divide equally and arrange vegetables around each chicken breast; season with salt and pepper. Drizzle chicken and vegetables with little olive oil.

  5. Fold the sides of the foil over the chicken, covering completely; seal the packets closed. Transfer foil packets to the preheated grill rack and cook for 20 to 25 minutes, or until done, turning once.

  6. Chicken is done when thermometer reads 165 F. Allow the chicken to rest for a few minutes before serving. 

If cooking in the oven:
  1. Preheat oven to 400F. Prepare chicken as directed above.

  2. Seal the packets closed and transfer to a baking sheet. Bake in the oven for 25 minutes, or until done.

  3. Remove from oven and carefully open up the foils; put the packets under the broiler for 3 to 4 minutes.
  4. Remove from broiler. Brush with more barbecue sauce. (optional)

     

Warm Collard Quinoa Saladcollard quinoa salad

Recipe adapted from  Primavera Kitchen 
 
Servings: 2 people
 
Ingredients
For the Quinoa:
  • 1/2 cup Quinoa
  • 1 cup water
  • 1/4 tsp salt
  • 1 garlic clove pealed
For the collard greens:
  • 1/2 bunch collard greens
  • 1 garlic clove minced
  • 1/4 onion diced
  • 1/2 cup cherry tomatoes
  • 1/2 tsp olive oil
  • Red pepper flakes to taste
  • Ground black pepper
  • Salt
 
Instructions
  1. First, place quinoa in a fine strainer, rinse under cold running water for 2 or 3 minutes and drain for a few minutes.
  2. Bring water to a boil in a medium pan, add the quinoa, a clove of garlic and salt. Turn down the heat to medium-low, cover, and cook for about 15 or 20 minutes until the quinoa is fluffy. Remove the garlic clove from the pan as it was only used for flavouring.

  3. Cut and trim the stems away from the collard. Stack a few the leaves on top of each other, roll tightly and slice the leaves. Wash and set aside to drain.

  4. In a skillet, add the extra virgin olive oil over medium heat. Add onions, garlic and red pepper flakes. Cook until the onions are soft and golden.

  5. Add tomatoes and cook until soft. Turn the heat to low and add the collard greens, stirring until wilted. Turn the heat to low and add the collard greens, stirring until wilted.

  6. Finally, add the cooled quinoa and stir well. Season to taste with salt and pepper.
 

Chicken Cabbage Stir Frychicken stir fry

Recipe adapted from  Eat Drink Paleo
 
Servings: 2 people
 
Ingredients
  • 1 tablespoon coconut oil plus a little extra added later
  • 2 chicken breast sliced into thin strips
  • ½ teaspoon sea salt
  • ¼ teaspoon pepper
  • 1 teaspoon grated ginger
  • 3 cups sliced cabbage
  • 1 cup broccoli florets
  • 1 large carrot sliced
  • 2 cloves garlic finely diced
  • tablespoons coconut aminos or 3 tablespoons Tamari sauce
  • Juice of ½ lime
  • 1 teaspoon sesame oil
 
Instructions
  1. Heat a tablespoon of coconut oil in a large frying pan or a wok over high heat. Once hot, add the chicken meat and sprinkle with salt and pepper. Cook for 3 minutes each side, then remove to a bowl with all the juices.
  2. Place the pan back over high heat and add another teaspoon of coconut oil. Add the ginger, cabbage, broccolini and carrot and cook for 2 minutes, stirring frequently. Add a splash of water (about 2 tablespoons), garlic, coconut aminos sauce, lime juice and return the chicken meat to the pan. Mix through. 

  3. Cook altogether for 2 more minutes, stirring frequently. Finally, drizzle with a little sesame oil and stir through. Serve while hot!

Sauteed Purple Kale with a Fried Eggkale and fried egg

 Recipe adapted from Tasty Kitchen
 
Servings: 2 people
 
Ingredients
  • ½ cup olive oil divided
  • 2 cloves garlic minced
  • 4 cups curly kale cleaned and cut into bite sized pieces
  • 6 small shallots peeled and cut in half lengthwise
  • 2 eggs
  • 2 dashes fresh ground pepper
  • ½ teaspoons salt
 
Instructions
  1. Heat a good few glugs of olive oil in a large pot over medium-high heat. When hot, add the garlic and cook for 30 seconds. Add the kale and a pinch or two of salt. Toss until cooked through, about 5 minutes. It should be green and still a touch crunchy. Taste for seasoning and remove from heat.
  2. While kale cooks, heat a skillet (dry) over high heat until hot-hot! Add the shallots, cut side down, and let them cook until blackened on the bottom, 5-6 minutes. Turn shallots and remove from heat.
  3. In another skillet (or the same, just remove the shallots and wipe it off) over medium-high heat, add a thin layer of olive oil and let it get hot. Crack the eggs into the pan (they should immediately sizzle and sputter) and cover lightly with a plate or pot-lid. Let cook until whites are set but yolks are runny, 3 minutes.
  4. Pile the kale onto plates and top with shallots and fried egg. Sprinkle with some flaky salt and fresh ground pepper.

 

Weekly Fig is a private membership association for local sustainable foods. 

 

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Vegucation: Swiss Chard

Swiss chard is in the same family as spinach and beets because of their leaf similarities. You might hear it referred to as Roman Kale. This is because it’s mostly found in the Mediterranean, but Swiss Chard is not a kind of kale. Its stems come in a variety of colors like yellow, green, white, and red, which add color and variety to any meal. 

Why is it beneficial?

Swiss Chard is a nutritional powerhouse. It’s especially a good source of vitamin K, but avoid if you are prone to kidney stones. A lot of vitamin K can affect how much calcium you absorb, causing the stones. Swiss Chard is also a great source of vitamins A and C–both are great for skin–and minerals like magnesium, potassium, and iron. Because of these nutrients, swiss chard benefits blood health, immune health, and tissue health. 

When is it in season?

You can usually find local swiss chard anytime between mid-May and mid-July depending on the farm and the weather. Try to buy organic whenever possible. 

How long will it keep?red swiss chard

If stored properly, your swiss chard should last about five days. Keep it in an airtight container or bag, unwashed. It will taste better and offer the most benefits when really fresh.

How can I prepare it?

You can use swiss chard just like any other green. Its flavor goes best with hearty or savory dishes. Always rinse your chard really well to get rid of any dirt or debris. Here are a few recipe ideas to get you started:

  • Sauté it with garlic, salt, and pepper until wilted. Top with fresh lemon juice and parmesan.
  • Add it to a quiche or frittata with some sliced mushrooms for a healthy breakfast. 
  • Add it to soups, pastas, or stir fries. 
  • Use the whole leaves for lettuce wraps.

 

Weekly Fig is a private membership association for local sustainable foods. 

Healthy Zucchini Bread Recipe

Looking for ways to use all that summer zucchini? This bread recipe is the perfect way to use up your veggies before they spoil. It also allows you to satisfy your sweet tooth without indulging in processed food. It’s refined sugar free and is easily made gluten free, too. 

This recipe makes one 9×5 loaf and ten one-slice servings. 

Ingredients:

  • 2 eggs
  • 2 cups whole wheat flour (or gluten free flour)
  • 1/2 cup raw local honey
  • 1/4 cup coconut oil, melted
  • 1/4 cup plain greek yogurt
  • 1/4 cup buttermilk
  • 2 cups shredded zucchini, not squeezed dry
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon salt
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 2 teaspoons cinnamon
  • Optional add-ins: chopped walnuts, raisins, or dark chocolate chips

Directions:

1.Preheat oven to 350 degrees. Grease a 9×5 loaf pan with butter or coconut oil.

2. After you shred the zucchini, place it on a paper towel to drain while you prepare the other ingredients. Squeezing it is not necessary.

3. In a large bowl, whisk together the eggs, melted coconut oil, yogurt, honey, buttermilk, and vanilla.

4. Sift the flour, salt, baking soda, baking powder, and cinnamon into the bowl of wet ingredients. This ensures there are no dry clumps in your batter. Stir until incorporated.

zucchini bread batter

5. Stir in the zucchini and any add-ins you choose. Then poor into your prepared loaf pan. Sprinkle the top with a little more cinnamon.

zucchini bread before

6. Bake for 50 minutes, or until a toothpick inserted comes out clean. Let cool in pan for about 10 minutes, then transfer to a wire rack to finish cooling. 

 

The bread will last a day or two on the counter, but it tastes better when fresh. Enjoy with a cup of coffee or tea, or bring it to your next brunch. 

 

Weekly Fig is a private membership association for local sustainable foods.

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Meal Plan for June 14, 2017

Many of these fresh beginning-of-summer veggies make great salads and side dishes. You can pair most of these recipes with your favorite protein, whether that’s chicken, fish, beef, or plant based. Enjoy your Fig box this week!

Garlicky New Potatoes and Chard
Serves 2
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Ingredients
  1. 1/2 pound new potatoes scrubbed
  2. 2 cloves of garlic minced
  3. 1/2 tablespoon olive oil
  4. 1/2 bunch chard stems removed
  5. 1/2 cup vegetable or chicken broth
  6. 1/2 tablespoon freshly squeezed lemon juice
  7. salt
  8. freshly ground black pepper
Instructions
  1. Put the potatoes in a large saucepan, add cold water to cover by an inch and season generously with salt. Bring to a boil, reduce the heat, and simmer until potatoes are fork tender, about 10-12 minutes depending on their size.
  2. Drain and halve the potatoes if large and set aside while you prepare the broth.
  3. Add the finely chopped garlic along with the tablespoon of olive oil over low heat to a large skillet and cook for a minute until the garlic starts to sizzle and becomes fragrant. Roughly chop the chard and add to the pan along with ½ cup of the stock.
  4. Roughly chop the chard and add to the pan along with ½ cup of the stock. Cook for 2-3 minutes or just until the chard starts to wilt. Add the chard to the bowl of a food processor or blender and pulse until the chard is finely chopped.
  5. Add the potatoes and chard mixture back to the skillet along with the remaining ½ cup of stock and the lemon juice. Cook over medium heat until the potatoes are heated through. Taste and season with salt and pepper.
Adapted from Scaling Back Blog
Adapted from Scaling Back Blog
Weekly Fig http://blog.weeklyfig.com/
Garlic Parmesan Cauliflower Radish Salad
Yields 8
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Ingredients
  1. 1 head cauliflower broken into florets
  2. 1/2 cup sliced radishes
  3. 3 green onions sliced into rounds
  4. 6 slices cooked bacon crumbled
  5. 1/4 cup sunflower seeds
  6. 1 teaspoon chopped fresh rosemary
Instructions
  1. Combine all ingredients in a large bowl; mix well to combine.
  2. Cover with plastic wrap and chill at least 4 hours or overnight. Keep leftovers in refrigerator for a few days.
Adapted from Diethood
Adapted from Diethood
Weekly Fig http://blog.weeklyfig.com/
Cucumber, Dill, Feta, and Pistachio Salad
Yields 6
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Ingredients
  1. 1/4 cup apple cider vinegar
  2. 1/2 teaspoon kosher salt
  3. 2 tablespoons minced red onion or shallot
  4. 2 English cucumbers sliced thin
  5. 2 tablespoons chopped fresh dill
  6. 2 ounces feta cheese crumbled
  7. 1/3 cup unsalted pistachios roughly chopped
  8. 2 teaspoons olive oil
  9. 1/4 teaspoon freshly ground black pepper
Instructions
  1. Add the apple cider vinegar and salt to a small saucepan and bring to a simmer over medium heat.
  2. Once simmering, add in the minced red onion or shallot and remove from the heat. Let the onion steep and cool in the vinegar for 10-15 minutes.
  3. In a large serving bowl combine the cucumbers, dill, feta and pistachios.
  4. Pour the onion and vinegar mixture over the top of the salad and add in the olive oil and black pepper.
  5. Toss everything together until coated then serve. Leftovers can be stored in the refrigerator for a few days.
Adapted from Spoonful of Flavor
Weekly Fig http://blog.weeklyfig.com/
Middle Eastern Romano Beans with Tomatoes
Serves 2
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Ingredients
  1. 1 tablespoons olive oil
  2. 1/2 medium red onion coarsely chopped
  3. 1 garlic clove minced
  4. 1/2 lb Roma beans cut into 2-3" pieces
  5. 1 tomato diced
  6. 1/2 teaspoon coriander
  7. 1/4 teaspoon allspice
  8. 1 cup water
Instructions
  1. Heat olive oil over medium heat in large pan.
  2. Add red onion and saute until translucent; (a couple minutes) add garlic and cook a little longer, until fragrant.
  3. Add Romano beans, tomatoes, and cup of water. Bring to a simmer and cook for about 20 minutes.
  4. Add spices, stir to combine, then add salt and pepper as needed.
  5. Serve warm.
Adapted from A Dish of Daily Life
Weekly Fig http://blog.weeklyfig.com/
Black Pepper Chicken
Serves 2
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Ingredients
  1. 1 skinless and boneless chicken breast cut into thin strips
  2. 2 tablespoons oil
  3. 1 onion sliced
  4. 1 green bell pepper cut into strips
  5. 1 teaspoon freshly ground black pepper
  6. 2 tablespoons soy sauce use 1 tablespoon for marinade
  7. 1/4 teaspoon sugar
Instructions
  1. Marinate the chicken strips with 1 tablespoon of soy sauce for 10 minutes.
  2. Heat up a pan or skillet and add the oil. When the oil is heated, add the sliced onion and quickly stir-fry until aromatic and follow by the bell pepper and black pepper. Stir-fry for 1 minute.
  3. Stir in the chicken and continue to stir-fry until the chicken is cooked. Add in the soy sauce and sugar. Stir to combine all the ingredients well. Serve the black pepper chicken with warm steamed rice.
Adapted from Rasa Malaysia
Adapted from Rasa Malaysia
Weekly Fig http://blog.weeklyfig.com/
 

 

Weekly Fig is a private membership association for local sustainable foods. 

Vegucation: Cauliflower

Cauliflower is part of the cruciferous vegetable family along with arugula, brussels sprouts, cabbage, and of course broccoli. Although it is almost identical to broccoli, cauliflower has a less bitter taste. This is why cauliflower recipes have gained popularity. 

Why is it beneficial?

Because it’s a cruciferous vegetable, cauliflower has many cancer fighting properties. A sulphur compound in the veggie kills cancerous cells. This same compound helps regulate blood pressure, so your heart stays healthy too. The fiber in cauliflower helps your digestive system runs smoothly. Overall, cauliflower is a super beneficial food. 

When is it in season?

You can usually find local cauliflower in the month of May in Tennessee. How long the season lasts depends on the year. Buying organic cauliflower isn’t always necessary since it’s part of the Clean 15. 

How long will it keep?chopped cauliflower

A whole head of cauliflower will last about 5 days if stored properly. Keep it in a loosely sealed plastic bag with a paper towel to absorb any moisture. 

How do I prepare cauliflower?

Cauliflower is super versatile. Here are a few fun ways to cook it:

  • Make mashed cauliflower for a healthy twist on mashed potatoes.
  • Pulse cooked cauliflower in a food processor to make “rice”.
  • Make cauliflower pizza crust.
  • Roast it in the oven and season with turmeric and garlic.
  • Grill large slices to make cauliflower steaks.

No matter how you make it, anyone can reap the benefits of this veggie.

 

Weekly Fig is a private membership association for local sustainable foods.

Meal Plan for June 7, 2017

As summer approaches, we start to see the beautiful produce that Tennessee has to offer. Many of these recipes can be adjusted depending on what fresh summer veggies you have on hand. Enjoy your Fig box this week!

Parmesan Chicken and Zucchini
Serves 2
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Ingredients
  1. 2 Chicken Breasts
  2. 4 Tablespoons butter
  3. 1/4 cup Italian Bread Crumbs
  4. 1/4 cup grated parmesan
  5. 1/8 cup flour
  6. 1 medium zucchini or yellow squash* sliced
  7. 1 garlic clove minced
Instructions
  1. In a large skillet over medium heat melt 1 Tablespoon butter. To make the chicken, melt 2 Tablespoons butter in a shallow dish. In another shallow dish combine bread crumbs, parmesan cheese, and flour. Dip the chicken in the butter and then coat in the bread crumb mixture and place in skillet.
  2. Cook on each side for about 3-4 minutes until the outside is crispy and the chicken is cooked throughout. Set aside on plate.
  3. Add 1 Tablespoon of butter back to the skillet and saute the minced garlic for a minute. Add the zucchini to the skillet and saute until tender. Salt and pepper to taste. Add the chicken back to the skillet and heat for a minute or so. Serve immediately.
Notes
  1. *Yellow squash is a good substitute for zucchini.
Adapted from The Recipe Critic
Adapted from The Recipe Critic
Weekly Fig http://blog.weeklyfig.com/
Stir Fry Chickpeas, Snow Peas, and Kale
Serves 2
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Ingredients
  1. 3/4 cup chickpeas cooked
  2. 2 tbsp soy sauce
  3. 1 garlic clove minced
  4. 1 tbsp white wine vinegar
  5. ½ tsp honey
  6. 2 tbsp coconut oil
  7. 1 white onion peeled and sliced
  8. 2 cups kale washed and roughly chopped
  9. 1 cup snow peas rinsed and ends chopped
  10. 1/2 tsp red pepper flakes
  11. 1/4 cup vegetable stock
Instructions
  1. Marinate the chickpeas in the soy sauce, white wine vinegar, honey and the garlic for 10-20 minutes.
  2. In a hot wok, add the coconut oil, kale, snow peas, and onion and stir-fry for 3 minutes. Then add the stock, and stir through.
  3. Add the chickpeas to the wok and cook for a further 2 minutes. Serve.
Adapted from Good Chef Bad Chef
Weekly Fig http://blog.weeklyfig.com/
Sausage, Potato, and Green Bean Foil Packs
Serves 2
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Ingredients
  1. 1/2 package andouille sausage thinly sliced
  2. 1/2 pound red potatoes quartered
  3. 1/2 pound green beans trimmed
  4. 4 ounces cremini mushrooms halved
  5. 1/2 onion chopped
  6. 2 tablespoons unsalted butter divided
  7. 2 teaspoons cajun seasoning divided
  8. salt and freshly ground black pepper to taste
  9. 1 tablespoon chopped fresh parsley leaves
Instructions
  1. Preheat a gas or charcoal grill over high heat.
  2. Cut 2 sheets of foil, about 12-inches long. Divide sausage, potatoes, green beans, mushrooms and onion into 2 equal portions and add to the center of each foil in a single layer.
  3. Fold up all 4 sides of each foil packet. Add butter, cajun seasoning, salt and pepper, to taste; gently toss to combine. Fold the sides of the foil over the sausage, covering completely and sealing the packets closed.
  4. Place foil packets on the grill and cook until just cooked through, about 12-15 minutes.*
  5. Served immediately, garnished with parsley, if desired.
Notes
  1. *Foil packets can also be cooked in the oven at 425 degrees for 18-20 minutes.
Adapted from Damn Delicious
Adapted from Damn Delicious
Weekly Fig http://blog.weeklyfig.com/
Turmeric Maple Roasted Beets and Carrots
Serves 2
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Ingredients
  1. 2 beets peeled and cut into rounds
  2. 3 carrots cut into strips
  3. 1 tbsp ghee or butter melted
  4. 1/2 tbsp ground turmeric
  5. 1/2 tbsp pure maple syrup
  6. 1/2 tsp salt
Instructions
  1. Preheat your oven to 425 degrees fahrenheit.
  2. Start by prepping your vegetables. Peel and slice your beets into rounds. Then, cut your carrots into strips. Place your beets and carrots in a large mixing bowl.
  3. Add the rest of the ingredients to your mixing bowl and toss until your vegetables are coated.
  4. Spread your beets and carrots out on a baking sheet, and place in your oven to roast.
  5. Roast for 15 minutes, and then remove from the oven and toss your vegetables around. Place back in the oven and cook for another 15 minutes, or until your veggies are tender but retain just a little crunch.
  6. Serve with your favorite protein and enjoy!
Adapted from Real Simple Good
Adapted from Real Simple Good
Weekly Fig http://blog.weeklyfig.com/
Grilled Garden Salad
Serves 2
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Ingredients
  1. 1/2 pound asparagus ends trimmed
  2. 2 tomatoes quartered
  3. 3 pattypan squashes halved
  4. 1/2 medium red onion cut into 1/2 inch slices
  5. 1 red bell pepper thickly sliced
  6. 1 portobello mushroom cap cut into 1/2-inch slices
  7. 1/2 cup extra-virgin olive oil for brushing
  8. Coarse salt and freshly ground pepper to taste
  9. 1 teaspoon fresh lemon juice
  10. 1 1/2 teaspoons fresh thyme leaves
Instructions
  1. Preheat grill to medium. (If you are using a charcoal grill, coals are ready when you can hold your hand 5 inches above grill for just 5 to 6 seconds.)
  2. Brush vegetables with oil, and season with salt and pepper. Grill vegetables, turning occasionally, until tender and slightly charred, 2 to 8 minutes (times vary depending on vegetable).
  3. Transfer grilled vegetables to a platter; add lemon juice, thyme, salt, and pepper, and toss. Serve warm or at room temperature.
Adapted from Martha Stewart
Adapted from Martha Stewart
Weekly Fig http://blog.weeklyfig.com/
 

Weekly Fig is a private membership association for local sustainable food.

Vegucation: Snow Peas

Snow peas were once called Chinese pea pods because they were only found in that region of the world. Today, you can find them all over. Snow pea season is in the spring in Chattanooga, along with the other green vegetables that represent the season like asparagus, cabbage, and lettuce. All of these veggies, but snow peas in particular, are a great way to refresh your diet and prepare for summer. 

Why are they beneficial?

Snow peas are a good source of vitamins A and C, as well as the minerals magnesium and potassium. They also have anti-inflammatory properties, so they are a great vegetable for those who suffer from asthma, arthritis, and irritable bowl syndrome. All of these nutrients work together to heal the body from the inside out.

When are they in season?snow pea bowl

Unfortunately, snow peas don’t have a very long season in Tennessee. You can usually find them locally in the month of May. However, most grocery stores have less fresh ones in the freezer section.

How long will they keep?

Snow peas only last a few days and have a better flavor when very fresh. Try to buy your snow peas when you know you’ll be able to cook them soon. If you need to store them, keep them in a breathable bag in the refrigerator. You can also freeze them in a zip top bag to use later. 

How do I prepare them?

Luckily, snow peas are fairly easy to cook. Be sure to cut the very ends off before eating them. Here are a few ideas to get you started:

  • Add them to your stir fry. They only take a few minutes to become tender.
  • Combine cooked snow peas with citrus like oranges and grapefruit for a healthy summer salad.
  • Put them on kabobs with pineapple, chicken, and teriyaki sauce.
  • Roast them in the oven with some rainbow carrots or beets for a fresh side dish. Cook at 450 degrees for 15-20 minutes.

 

Weekly Fig is a private membership association for local sustainable foods.

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