Weekly Fig

A Private Membership Association

Meal Plan for April 26, 2017

Here you can find the meals that accompany what’s in your box this week.

Steak, Greens, and Potatoes with Fig Jam
Serves 2
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Ingredients
  1. olive oil
  2. salt
  3. pepper
  4. 10 oz potatoes
  5. 1-2 sprigs fresh thyme
  6. 10 oz sirloin steak
  7. 2 cups chard and spinach combined packed
  8. 1-2 cloves garlic peeled
  9. 3 Tbs gorgonzola crumbles
Fig Jam
  1. cup ½ shallot diced small
  2. 6 Tbs balsamic vinegar
  3. 2 Tbs honey
  4. 1 Tbs water
  5. 5-6 dried figs roughly chopped
Potatoes
  1. Preheat oven to 375 degrees. Cut potatoes into quarters (or slices, if your potatoes are huge).
  2. Spread in a single layer on a foil-lined baking sheet. Drizzle with olive oil and season with salt, pepper, and whole thyme sprigs. Roast 15-20 minutes, or until cooked through.
Fig Jam
  1. Heat ½ tablespoon olive or coconut oil in a pot over medium-high heat. Add diced shallot, salt, and pepper, stir. Cook 1 minute, or until shallots soften. Add chopped figs and stir. Reduce heat to medium-low.
  2. Add honey and balsamic vinegar and about 1 tablespoon water to pan; stir. Bring to a low boil. Simmer 8-10 minutes, or until syrupy, stirring frequently.
Steak
  1. Meanwhile, heat 1 ½ tablespoons oil in a large pan over medium-high heat.
  2. Season both sides of steak and add to hot pan. Sear 4-5 minutes on each side for medium.
  3. Mince garlic. Roughly chop greens.
  4. Transfer steak to cutting board, allow to rest.
Greens
  1. Return pan used for steak to stovetop.
  2. Heat 1 tablespoon oil over medium heat. Add garlic to hot pan and cook 30 seconds. Add greens. Season with salt and pepper; stir.
  3. Add 2 tablespoons water. Cook 4-5 minutes, or until greens are wilted.
To Serve
  1. Divide roasted potatoes between plates. Pile greens alongside potatoes. Thinly slice steak against the grain and divide between the plates. Top with fig jam (include plenty of the syrup) and sprinkle with Gorgonzola.
Adapted from Yummly
Adapted from Yummly
Weekly Fig http://blog.weeklyfig.com/
Teriyaki Chicken Lettuce Wraps
Serves 2
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Ingredients
  1. 1 3/4 lbs chicken breasts diced
  2. 2 1/2 Tbsp olive oil divided
  3. 1/2 cup Teriyaki sauce
  4. 2 Tbsp water
  5. 1 Tbsp cornstarch
  6. 1 Tbsp honey
  7. 1 cup sliced green onions divided
  8. 1 clove garlic minced
  9. 1 red bell pepper diced
  10. 1 8 oz can sliced water chestnuts chopped
  11. 1 cup shredded carrots
  12. butter lettuce leaves
  13. 1/2 cup cashews roughly chopped
Instructions
  1. Heat 1 Tbsp oil in a large non-stick skillet over medium-high heat. Add chicken and saute 3 1/2 - 4 minutes, or until cooked through, tossing occasionally. Transfer chicken to a plate, add remaining oil and repeat with remaining chicken. While chicken is cooking, whisk together teriyaki sauce, water, cornstarch and honey, set aside.
  2. Heat remaining 1/2 Tbsp oil in same skillet over medium-high heat. Add garlic and 3/4 cup green onions and saute 20 seconds. Add bell pepper and water chestnuts and saute 2 minutes. Whisk sauce mixture once more and pour into skillet. Cook, stirring constantly, 1 minute. Add chicken, leaving excess juices on plate, and carrots, toss and let warm through. Serve over lettuce leaves with remaining 1/4 cup green onions.
Adapted from Cooking Classy
Adapted from Cooking Classy
Weekly Fig http://blog.weeklyfig.com/
Tomato Cucumber Pasta Salad
Serves 8
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Dill & Garlic Vinaigrette
  1. 3/4 cup olive oil
  2. 6 tablespoons red wine vinegar
  3. 2 teaspoons sugar
  4. 1 large clove garlic minced
  5. 1 1/2 tablespoons fresh dill minced
  6. 1 1/2 teaspoons dried oregano
  7. 3/4 teaspoon garlic powder
  8. 1/2 teaspoon salt
  9. Freshly ground black pepper to taste
Pasta Salad
  1. 1/2 pound pasta
  2. 1 pound tomatoes diced
  3. 1 pound cucumbers diced
  4. 1/2 cup pitted olives
  5. 1/2 cup crumbled feta cheese
  6. 2-3 avocados diced
  7. 2 tablespoons fresh dill
For the vinaigrette
  1. Place ingredients in a jar, tighten the lid, and shake until incorporated.
For the pasta salad
  1. Cook pasta, according to package directions, in well-salted water. Drain, rinse, and cool.
  2. In a large bowl, combine all salad ingredients. Toss with about 2/3 of the vinaigrette until everything is evenly coated (reserve the remaining 1/3 of the vinaigrette to add just before serving).
  3. Cover salad and refrigerate for at least 4 hours. Remove from the refrigerator, add diced avocado, and stir in remaining vinaigrette (to taste). Garnish with dill, if desired.
Adapted from Five Heart Home
Adapted from Five Heart Home
Weekly Fig http://blog.weeklyfig.com/
Radish, Orange, and Goat Cheese Salad
Serves 2
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Ingredients
  1. 1 shallot minced
  2. 2-3 tbsp white balsamic vinegar
  3. salt
  4. 2-3 radishes
  5. 2-3 small oranges sliced
  6. A handful of walnuts chopped
  7. Goat cheese to taste
  8. green onion chopped
  9. Olive oil to taste
Instructions
  1. Mince shallot. Place in small bowl. Cover with 2 to 3 tablespoons of the vinegar depending on how big of a salad you are making. Add a pinch of salt. Set aside.
  2. Peel the radishes if you wish, though it is by no means necessary. Then thinly slice them. Arrange radish slices on a platter. I try to fold some of them so they're not all squished down in one flat layer, but arrange however you wish. Season lightly with salt.
  3. Cut off each end of each orange. Squeeze each end over the radishes, then discard. Use a sharp knife to remove the skin from the orange. Cut in between membranes to remove each slice. Squeeze remaining membrane all over the radishes to extract any juice. Scatter oranges over the radishes.
  4. Scatter walnuts and goat cheese to taste over the radishes and oranges. Pour shallots and vinegar over top. Drizzle olive oil to taste (1 to 2 tablespoons) over top. Scatter green onions on top.
  5. Let sit a few minutes before serving.
Adapted from Popsugar
Adapted from Popsugar
Weekly Fig http://blog.weeklyfig.com/
 

Persian Celery Stew
Serves 2
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Ingredients
  1. 1 tbsp olive oil
  2. 1/2 big yellow onion diced
  3. 3-4 celery stalks chopped
  4. handful fresh mint chopped
  5. 1/2 bunch parsley chopped
  6. 1/2 cup cooked red kidney beans drained
  7. 1/4 tsp turmeric
  8. 1/4 tsp paprika
  9. 1/4 tsp black pepper
  10. 1/2 lime juiced
  11. 1/2 tsp salt
  12. 1-1.5 cups water
Instructions
  1. Heat the oil in a pot over medium heat.
  2. Saute onion and spices (except lime juice) until translucent.
  3. Add celery, mint, parsley and cooked red kidney beans and mix well.
  4. Add water.
  5. Cover and let the stew cook for 45 minutes until celery pieces are soft.
  6. Minutes before serving, add the lime juice.
  7. Serve hot over cooked rice.
Adapted from Unicorns in the Kitchen
Weekly Fig http://blog.weeklyfig.com/

Enjoy your Fig box this week!

 

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

Vegucation: Carrots

We’ve all been told as kids to eat our carrots or we’ll go blind, right? Although this isn’t completely true, carrots are important for a number of reasons.

About Carrots

Carrots were originally grown to use as medicine before people started eating them. We can still use carrots as medicine today by nourishing our bodies from the inside. Besides the classic orange carrots, there are also white, red, yellow, and purple varieties. These are usually called rainbow carrots. 

Why are they beneficial?rainbow carrots

Raw orange carrots have beta-carotene, which the body converts to vitamin A when we eat them. This vitamin is important for growth, which is why carrots are a great snack for kids. Vitamin A also helps growth on the cellular level for people of all ages. All cells throughout the body need vitamin A to make new cells. This is why carrots are especially good for our eyes and skin. Carrots also support your immune system with their vitamin C. Different colored carrots offer different nutrients. For example, a specific antioxidant gives purple carrots their color, and it protects against free radicals that cause disease. 

When are they in season?

Local carrots can be found in short seasons in the spring and fall in Tennessee. You can always find different carrot varieties in grocery stores. 

How long will they keep?

Fresh carrots can last up to four weeks if stored properly. Keep them in a plastic bag in the refrigerator. If your carrots come with the greens attached, remove them before you store them, but don’t throw them away! Carrot greens are edible. Toss your carrots when they turn white and dry.

roasted carrotsHow can I prepare them?

There are so many ways to get carrots in your diet. They make an easy side dish for almost any meal. Always be sure to wash your carrots thoroughly before eating since they do come from the ground. Here are a few different ways to prepare them:

  • Make carrot fries in the oven. This recipe only has three ingredients and only takes 20 minutes.
  • Add them to your smoothie or juice. Carrots go great with citrus like orange or grapefruit. Add some ginger for an extra health boost and flavor.
  • Make homemade carrot hummus. Just combine carrots, chickpeas, olive oil, lemon juice and your favorite seasoning and puree.
  • Saute chopped carrots in grass-fed butter, minced garlic, and thyme for a warm side dish.

 

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

Vegucation: Spinach

About Spinachpopeye and spinach

Some of us might imagine Popeye guzzling down some canned spinach when we think of this leafy green. The canned spinach made Popeye stronger, and increased Americans’ intake by a third when the cartoon was popular. Canned spinach isn’t so popular anymore, but there are a few varieties that we eat today. There’s Savoy (which has crinkly leaves), smooth or flat leaf spinach (baby spinach belongs in this category), and a hybrid of the two. Spinach needs a cool and moist environment and partly sandy soil to thrive in. This is why most of the United States’ spinach is grown in California. 

Why is it beneficial?

Spinach has an abundance of beneficial nutrients for your entire body. Leafy greens are known for their high levels of iron, which is important for growth. It also has magnesium that activates over 300 reactions in the body. In addition to these minerals, it contains vitamins A, C, E, K, and some B vitamins. All of these vitamins work together to protect against free radicals and cancer, lower cholesterol, and promote a healthy heart, bones, brain, and respiratory system. The B vitamins in spinach–niacin, thiamin, and folate–work to convert carbs into energy. The body does not store vitamins B and C like it does the other vitamins, so it is important to eat them every day. 

When is it in season?spinach

Local spinach is found in the spring and sometimes fall when the weather is cool. Be sure to buy organic spinach whenever possible since it is one of the 12 fruits and vegetables with the most pesticides.

 

How long will it keep?

Fresh, unwashed spinach will last 3-5 days in the refrigerator crisper drawer. Eat it as soon as possible for optimal nutrition. You can also freeze spinach at peak freshness, just make sure to wash it first.

How can I prepare spinach?spinach smoothie

Eating fresh, raw spinach is the best way to receive all the benefits. However, if you are prone to kidney stones, you might consider cooking it slightly to decrease the amount of oxalate that causes them. Also, if you are trying to get more iron in your diet, cook the spinach with a little lemon juice or vinegar  to preserve the iron. Here are a few ways to get your dose of greens:

  • Use frozen or fresh spinach in a smoothie. Bananas, pineapple, and strawberries all go great with spinach.
  • Sauce it with garlic and red pepper flakes for about a minute. Add an egg or two and scramble it together for a healthy breakfast. 
  • Replace the iceberg lettuce in your salad or on your sandwich with spinach for an extra serving of veggies
  • Make this homemade spinach pesto to top your favorite whole wheat pasta with. 

Eating more spinach might not make you instantly stronger like Popeye, but it will benefit your whole body and wellbeing. 

 

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

Meal Plan for April 19, 2017

Here you can find the meals that accompany what’s in your box this week. 

Salmon with Red Potato, Asparagus, and Collard Green Hash
Serves 2
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Lemon Aioli
  1. 2 tablespoons mayo
  2. 1/2 tablespoon whole grain Dijon mustard
  3. 1 small clove garlic crushed or grated
  4. 1/2 tablespoon fresh lemon juice or more to taste
  5. Salt and black pepper
Hash
  1. 1 tablespoon olive oil divided
  2. 1/2 pound red potatoes scrubbed and cubed
  3. 1 small shallot chopped
  4. 1/4 bunch asparagus woody ends removed and chopped on the diagonal into 2-inch pieces
  5. 1/4 bunch collard greens de-stemmed and chopped
  6. 1/8 cup water
  7. Salt and black pepper
Salmon
  1. 1/2 tablespoon olive oil
  2. 2 salmon fillets
  3. 1/2 tablespoon salmon hash spice blend
  4. Salt and black pepper
For Serving
  1. 1 fresh lemon cut into 4 wedges
Instructions
  1. For the aioli, whisk together the mayo, mustard, garlic, and lemon juice with a pinch of salt and pepper. Cover and refrigerate until serving.
  2. For the hash, add 1/2 tablespoon of oil to a large skillet over medium-high heat. Add the potatoes in an even layer and season with a sprinkle of salt and pepper. Cook (uncovered) until browned outside and softened inside, about 10 to 12 minutes, stirring occasionally. Add the shallot and 1/2 tablespoon oil to the potatoes and cook until the onion starts to soften, about 2 to 4 minutes, stirring occasionally. Stir in the asparagus, collard greens, and water, and season with a sprinkle of salt and pepper. Cook until the collard greens are wilted, the water is evaporated, and the other vegetables are fork-tender, about 4 to 6 minutes, stirring occasionally.
  3. Meanwhile, cook the salmon. Pat each fillet dry with a paper towel and season with the salmon hash spice blend, salt, and pepper. Add oil to a large skillet over medium-high heat; once the oil is hot, add the salmon fillets and cook until browned on both sides and cooked in the center, about 4 minutes per side. (Turn the heat down as necessary to prevent the salmon from burning outside before it’s fully cooked inside. Once the salmon is browned outside, you can turn the heat down to low and cover the skillet with a lid or piece of foil to help the salmon seam inside.)
  4. To serve, divide the hash between 2 plates and add 1 piece of salmon to each; serve along with the aioli and fresh lemon wedges.
Adapted from An Edible Mosaic
Adapted from An Edible Mosaic
Weekly Fig http://blog.weeklyfig.com/
One Pot Spinach Chicken Pasta
Serves 2
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Ingredients
  1. 4 Tablespoons olive oil
  2. 2 chicken breasts cut into bite size pieces
  3. 16 ounces sliced mushrooms
  4. 4 garlic cloves
  5. 2 cups pasta
  6. 4 cups water
  7. 1 teaspoon salt
  8. ¼ teaspoon pepper
  9. 2 Tablespoons basil
  10. 3 cups chopped spinach
  11. 1 cup heavy cream
  12. ½ cup grated Parmesan cheese
  13. ¼ cup fresh Parmesan cheese for garnish
Instructions
  1. In a large sauce pan over medium heat, heat oil. Once oil is heated, add chicken and cook chicken over medium high heat for about six minutes until almost done.
  2. Add mushrooms and garlic and cook for another 4 minutes until mushrooms are tender.
  3. Add pasta, water, salt, pepper and basil. Bring to a boil and cook until pasta is tender about 10 to 13 minutes. Water should be almost gone.
  4. Add spinach, cream and grated Parmesan and bring to simmer.
  5. Serve immediately.
  6. Garnish with fresh Parmesan.
Adapted from Chef in Training
Adapted from Chef in Training
Weekly Fig http://blog.weeklyfig.com/
Greek Chickpea Cucumber Salad
Serves 2
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Ingredients
  1. 1 15 oz can chickpeas
  2. 1 cucumber
  3. 1 tomato
  4. 1 oz feta cheese
  5. 1/2 lemon juiced
  6. 2 Tbsp extra-virgin olive oil
  7. 1/2 tsp dijon mustard
  8. 1/2 tsp honey
  9. 2 Tbsp coarsely chopped fresh dill
  10. Salt and fresh ground black pepper
Instructions
  1. Open, drain and rinse the chickpeas, and then add to a large bowl.
  2. Cut the cucumbers into quarters, lengthwise, and then chop into bite-size chunks. Cut the tomato into small wedges. Add the cucumbers and tomatoes to the chickpeas then break the feta cheese into crumbles on top.
  3. In a medium bowl, make the dressing. Whisk lemon juice, olive oil, mustard, honey, and the fresh dill together then season with salt and pepper, to taste. Pour the dressing over the salad and toss.
Notes
  1. Make-Ahead: This salad can be made a few hours in advance. If you plan to make it a day in advance, we recommend leaving the tomatoes out of the salad, and then cutting and adding them just before serving since they are more fragile and will wilt more quickly than the cucumbers and chickpeas.
Adapted from Inspired Taste
Adapted from Inspired Taste
Weekly Fig http://blog.weeklyfig.com/
Shrimp Lettuce Wraps with Peanut Sauce
Serves 2
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For the Lettuce Wraps
  1. 1/2 head of Lettuce.
  2. 1/2 lb large shrimp peeled and deveined
  3. Salt and Pepper to taste
  4. 1/2 Tbsp olive oil
  5. 1 Avocado sliced into strips
  6. 1/2 Cucumber sliced into strips
  7. 1/2 bunch Cilantro
  8. 1/2 medium Carrot cut into matchsticks
For the Peanut Sauce
  1. 1/4 cup sesame ginger dressing
  2. 1 Tbsp creamy peanut butter microwave 30 sec if peanut butter refrigerated
Instructions
  1. Rinse and pat dry your shrimp. Sprinkle shrimp with salt and pepper. Add 1/2 Tbsp olive oil to a large hot non-stick skillet. Once oil is hot, add shrimp and saute on med/high heat 2 min per side or until cooked through. Don't overcook them or they will turn rubbery.
  2. Cut your cucumber and carrot into thin matchsticks. Slice your avocado into strips.
  3. Make your dressing by whisking together the sesame ginger dressing with the peanut butter. If you have a tightly sealed tupperware, you can put it int there and shake it up until it's nice and smooth. This sauce is so so tasty and way too easy!
  4. Assemble your lettuce wraps with a lettuce leaf, several strips of carrot and cucumber, a decent slice of avocado, 2 shrimps and a couple good sized sprigs of cilantro. Then drizzle the top with the peanut dipping sauce.
Adapted from Natasha's Kitchen
Adapted from Natasha's Kitchen
Weekly Fig http://blog.weeklyfig.com/
Enjoy your Fig box this week!

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

Vegucation: Sweet Potatoes

About Sweet Potatoes

Sweet potatoes come in different varieties, but the most common ones we see are the brown ones with orange flesh. These are sometimes called yams, but they are in fact just sweet potatoes. True yams are native to Asia and Africa and difficult to find in the U.S. A yam in your typical grocery store is most likely a mislabeled sweet potato. Other varieties can have paler skin and flesh, or even a red or purple skin with deep orange flesh. Sweet potatoes have been around for about 8,000 years, and are native to the tropical regions of South America. Columbus and his crew were the first Europeans to eat sweet potatoes in 1492. George Washington even grew them in his garden in Mount Vernon, Virginia. These root vegetables have certainly been around so long for a good reason, too. 

sweet potato varietyWhy are they beneficial?

Sweet potatoes are a great source of beta-carotene, just like other orange colored vegetables such as carrots and squash. Beta-carotene is a form of vitamin A that is found in raw foods. It’s an antioxidant that gives us radiant skin, healthy mucus membranes (including our eyes), and supports our immune systems. But what about the purple sweet potato varieties? Those contain a different antioxidant called anthocyanin that also helps our skin and immune systems. Sweet potatoes in general also have some B vitamins and essential minerals like potassium. They are a healthy carb that will give you energy and keep you feeling full. 

When are they in season?

You can usually find local sweet potatoes in the late-summer and fall to the spring in Tennessee. Of course this may change depending on the weather. 

How long will they keep?

If stored properly, they will be best within a week. Keep them in a cool, dark, and dry place like in a pantry. Don’t refrigerate them. The cold will alter their flavor.

baked sweet potato fries

How can I prepare sweet potatoes?

You can eat potatoes with the skin on or off. Just make sure to clean all the dirt off before eating the skin. To get the optimal nutritional value, boil or steam your sweet potatoes. These methods do the least amount of damage to the nutrients. However, sweet potatoes are still good for you no matter how you cook them. Here’s a few ways to eat them besides in the traditional casserole:

 

  • Make these baked sweet potato fries  featured on our meal plan this week for a healthy alternative. (Recipe courtesy of Bessie Bakes.)
  • Add mashed sweet potatoes to your average pancake mix to add natural sweetness and sneak some veggies into breakfast. I like this made from scratch recipe.
  • Roast them in the oven with your favorite vegetables. They go great with broccoli or brussels sprouts, seasoned with salt, pepper, and rosemary.
  • If you have a spiralizer, you can make sweet potato noodles to make healthier stir fry or pasta. 

Sweet potatoes are a great staple food because they can be savory or sweet, depending on your mood. They are also one of the most nutritious vegetables for you, so eat up!

 

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

Meal Plan for April 12, 2017

Here you can find the meals that accompany what’s in your box this week. 

Cabbage, Radish, and Apple Slaw
Serves 2
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Ingredients
  1. 1 1/4 cups shredded cabbage red or green
  2. 1/4 cup Granny Smith apple cut into matchstick pieces
  3. 1/4 cup radish cut into matchstick pieces
  4. 1/2 tbsp white onion very finely diced
  5. 1 Tbsp sugar
  6. 1 Tbsp cider vinegar
  7. 2 tsp water
  8. 1/2 tbsp olive oil
  9. a shake of powdered mustard
  10. a shake of salt and pepper
Instructions
  1. Combine cabbage, apple, radish and onion in large mixing bowl.
  2. In a small jar, add sugar, vinegar, water, oil, powdered mustard, salt and pepper. Shake or stir until well combined.
  3. Add dressing to cabbage mix, stir well. Place in refrigerator for at least 30 minutes to chill before serving.
Adapted from Blackberry Babe
Adapted from Blackberry Babe
Weekly Fig http://blog.weeklyfig.com/
Sautéed Kale and Chickpeas
Serves 2
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Ingredients
  1. 3 cloves garlic finely minced
  2. 1/3 cup olive oil
  3. 2 tsp lemon juice
  4. 1 lb kale stems removed
  5. 1 can chickpeas drained and rinsed
  6. Red pepper flakes to taste
  7. Salt to taste
Instructions
  1. In a large skillet, heat olive oil over low to medium heat. Sautee garlic for 8-9 minutes until brown. Stir in lemon juice until it begins to emulsify.
  2. Add half of the kale. With a tongs, turn kale until coated with olive oil, garlic and lemon juice mixture. Wilt for two minutes.
  3. Add remainder of kale. Toss again. Cover and heat until kale is softened, about 15-20 minutes.
  4. Add chickpeas. Season with pepper flakes and sea salt. Raise temp to medium-high and cook 5 additional minutes.
  5. Serve immediately.
Adapted from Beach Ready Now
Adapted from Beach Ready Now
Weekly Fig http://blog.weeklyfig.com/
Korean Spicy Green Onion Salad
Serves 2
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Ingredients
  1. 4 ounces green onion thinly sliced lengthwise
Dressing
  1. 1 Tbsp soy sauce
  2. 1/2 Tbsp raw sugar
  3. 1/2 Tbsp sesame oil
  4. 1/2 Tbsp sesame seeds
  5. 1 tsp Korean chili powder
  6. 1 tsp white vinegar
  7. 1/2 tsp minced garlic
Instructions
  1. Rinse thoroughly the thinly sliced green onion in running cold water for 2 to 3 mins. (This is to remove the slimy surface). Drain to remove the excess water on the green onion. (I just shook the strainer over the sink a couple of times).
  2. Mix the green onion with the dressing lightly but thoroughly.
  3. Serve.
Adapted from My Korean Kitchen
Adapted from My Korean Kitchen
Weekly Fig http://blog.weeklyfig.com/
Cucumber Quinoa Salad
Serves 2
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For the salad
  1. 2 cucumbers diced
  2. 1 cup chilled* cooked quinoa
  3. 1/4 cup diced red onion
  4. 1/4 cup crumbled feta cheese
  5. 2 Tbsp roughly-chopped fresh basil leaves
For the lemony vinaigrette
  1. 2 Tbsp olive oil
  2. 1 Tbsp apple cider vinegar or red wine vinegar
  3. 1/2 Tbsp fresh lemon juice
  4. 1/4 teaspoon Italian seasoning homemade or store-bought
  5. pinch of salt and black pepper
To make the salad
  1. Toss cooked quinoa, cucumbers, red onion, feta, and basil until combined.
To make the vinaigrette
  1. Whisk oil, vinegar, lemon juice, and spices together in a small bowl until combined. Coat the salad ingredients and serve immediately.
Notes
  1. *If you add hot quinoa fresh out of the pan, it will melt the cheese and wilt the basil a bit in this recipe. So I recommend cooking it beforehand and letting it chill in the refrigerator before making the salad. Or, if you need to cook it immediately beforehand, just spread the cooked quinoa out in a thin layer on a baking sheet and pop it in the freezer for 15-20 minutes. That will help it cool down nice and quickly!
  2. **Cook time does not include the time needed to prepare the quinoa. See this post for instructions on how to cook quinoa.
Adapted from Gimme Some Oven
Adapted from Gimme Some Oven
Weekly Fig http://blog.weeklyfig.com/
Smoky Baked Sweet Potato Fries with Avocado Dipping Sauce
Serves 2
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For the Sweet Potatoes
  1. 2 sweet potatoes skins removed sliced, then cut into fries
  2. 2 Tbsp olive oil
  3. 1/4 tsp chipotle powder
  4. 1/2 tsp smoked paprika
  5. 3 tsp corn starch
  6. salt to taste
For the Avocado Dipping Sauce
  1. 1 avocado
  2. 1 lime juiced
  3. 1 handful cilantro
  4. 1/4 cup unsweetened coconut milk
  5. salt to taste
For the fries
  1. Preheat the oven to 450 degrees.
  2. Slice a chunk off of the sides of each sweet potato to make a flat surface to cut from. This will keep the sweet potato still while you are slicing it.
  3. Slice lengthwise. Cut them into fries from there. Don't slice them too small because they will shrink in the oven.
  4. Mix the spices and corn starch together.
  5. Coat potato slices in olive oil, then the spices and corn starch mixture. Don't salt until they come out of the oven. Salt will extract moisture and will make them soggy.
  6. Place a cooling rack on a sheet pan and cover with parchment paper. Top with the sweet potatoes, but don't overcrowd the pan! It's better to use two pans if your sheet pan isn't big enough.
  7. Bake in the oven for 20-25 minutes, or until they are cooked and the edges have darkened. Let cool for a few minutes before serving.
For the avocado dipping sauce
  1. While the fries are baking, make the sauce by adding all the avocado, cilantro, coconut milk, lime, and salt to a food processor or blender and puree.
  2. Serve with the fries!
Adapted from Bessie Bakes
Adapted from Bessie Bakes
Weekly Fig http://blog.weeklyfig.com/
Balsamic Jerusalem Artichokes
Serves 2
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Ingredients
  1. 1/2 Tbsp olive oil
  2. 1/2 pound small Jerusalem artichokes scrubbed, quartered
  3. salt and freshly ground black pepper
  4. 1 sprig rosemary
  5. 1 Tbsp unsalted butter ½ stick
  6. 1 Tbsp balsamic vinegar
Instructions
  1. Heat oil in a large skillet, preferably cast iron (you’ll need a lid), over medium-high heat. Add Jerusalem artichokes and 1 Tbsp water and season with salt and pepper. Cover and cook, stirring occasionally, until Jerusalem artichokes are fork-tender, 8–10 minutes.
  2. Uncover skillet and cook, stirring occasionally, until water is evaporated and Jerusalem artichokes begin to brown and crisp, 8–10 minutes longer; transfer to a platter.
  3. Add rosemary and butter to skillet and cook, stirring often, until butter foams, then browns, about 4 minutes.
  4. Remove skillet from heat and stir in vinegar, scraping up any browned bits. Spoon brown butter sauce and rosemary over Jerusalem artichokes.
Adapted from Bon Appetit
Adapted from Bon Appetit
Weekly Fig http://blog.weeklyfig.com/
 

Enjoy your Fig box this week!

 

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

Vegucation: Tomatoes

About Tomatoes

The title says “Vegucation”, but tomatoes are really a fruit although they are commonly put in the vegetable category. In fact, Arkansas considers the tomato both its state vegetable and its state fruit. Tomatoes are thought to have originated in Peru, where their name literally means “plump thing with a navel.” They are the most common vegetable/fruit to be grown in a home garden. Heirloom tomatoes are grown true from seed unlike many modern hybrid tomatoes we see today making them a very desirable variety. 

tomato on vineWhy are they beneficial?

Tomatoes contain the antioxidant lycopene, which is a red pigment. This antioxidant has been shown to decrease the risk for heart disease and cancer. Tomatoes also contain the antioxidant vitamin C which protects your immune system and can also decrease cancer risk. Another nutrient found in tomatoes is vitamin A, which gives you healthy skin and hair. Tomatoes are also 95% water which helps keep you hydrated longer. 

When are they in season?

Non-greenhouse tomatoes are usually found in Tennessee from June to October, but you can find greenhouse grown tomatoes in the spring.

How long will they keep?

Ripe tomatoes should be kept at room temperature and used as soon as possible. Unripe tomatoes can be kept at room temperature until ripe.

heirloom tomatoesHow can I use tomatoes?

Tomatoes are extremely versatile from putting a slice on a sandwich to making homemade tomato sauce. Here’s some new ideas to rethink how you eat tomatoes:

  • Make a mango or peach salsa for taco night.
  • Make a tomato tart for your next brunch. I like this recipe from Food Network. You can make the homemade dough or just buy one pre-made.
  • Make your own “sun dried” tomatoes in the oven. Just sprinkle sliced tomatoes with salt and roast in the oven at 250 degrees for about four hours. These will last a day in the refrigerator, but be sure to bring to room temperature before serving.

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

Meal Plan for 4/5/17

Here you can find the meals that accompany what’s in your box this week.

This roasted Carrot Recipe is perfect for dressing up your usual salad. It would also be a great, fresh recipe for Easter!

Maple Roasted Carrot Salad
Serves 2
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Ingredients
  1. 1 pound carrots preferably with leafy tops
  2. olive oil
  3. salt and freshly ground black pepper
  4. 2 tablespoons pure maple syrup
  5. 1/3 cup dried cranberries
  6. 1/3 cup orange juice
  7. 1 1/2 tablespoons balsamic vinegar
  8. 1 garlic clove minced
  9. 1 cup lettuce or mixed greens packed
  10. 3 ounces goat cheese
  11. 1/3 cup roasted almonds
Instructions
  1. Preheat the oven to 425 degrees.
  2. Trim and scrub the carrots. If the carrots are more than 1 inch in diameter, cut them in half lengthwise. Cut the carrots in even, large diagonal slices and place in a medium bowl with 2 tablespoons of olive oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Toss well and transfer to two sheet pans. (If you use just one, they’ll steam instead of roasting.) Roast for 20 minutes, tossing once, until the carrots are tender. Transfer all the carrots to one of the sheet pans, add the maple syrup, toss, and roast for 10 to 15 minutes, until the edges are caramelized. Watch them carefully! Toss with a metal spatula and set aside for 10 minutes.
  3. Meanwhile, combine the cranberries and orange juice in a small saucepan, bring to a simmer, then set aside for 10 minutes. In a small bowl, combine the vinegar, garlic, and ½ teaspoon salt. Whisk in 3 tablespoons of olive oil. Place the lettuce in a large bowl and add the carrots, cranberries (with their liquid), goat cheese, almonds, and the vinaigrette. Toss with large spoons, sprinkle with salt, and serve at room temperature.
Adapted from Tasting Table
Adapted from Tasting Table
Weekly Fig http://blog.weeklyfig.com/
These baked eggs are great for brunch or a light dinner. You can easily swap the spinach for whatever greens you have on hand. Kale or collards would be good substitutes.

Baked Eggs with Spinach and Tomatoes
Serves 2
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Ingredients
  1. 1 Tbsp olive oil
  2. 1 garlic clove crushed
  3. 1 cup fresh spinach packed
  4. 1 tomato diced
  5. 1 Tbsp minced onion
  6. 2 eggs
  7. Salt and pepper
  8. Paprika sprinkle as garnish
  9. Fresh fruit as side dish
Instructions
  1. Preheat oven to 350.
  2. To a large skillet or saucepan, add the olive oil and saute the garlic for a minute, before adding the spinach. Toss the spinach around for a minute, then add the diced tomatoes. Toss together and then add the minced onion. Let simmer until most of the liquid has cooked off, about 5-7 minutes.
  3. Place the sauteed spinach into an ovenproof dish (you could use ramekins), creating divets for the eggs. Crack 1 egg into each hole.
  4. Bake the spinach and eggs for about 8 to 10 minutes, or until your desired egg doneness.
  5. Once cooked, remove from the oven and sprinkle with salt and pepper and paprika.
  6. Serve with fresh fruit for a well balanced breakfast!
Adapted from 5 Dollar Dinners
Adapted from 5 Dollar Dinners
Weekly Fig http://blog.weeklyfig.com/
Here’s a hearty meal that’s easy to prepare and easy to clean up. Double the recipe to make some leftovers.

One Pan Dijon Chicken and Potatoes
Serves 2
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Ingredients
  1. 2 chicken thighs or breasts
  2. 1/2 teaspoon salt
  3. 1/4 teaspoon ground black pepper
  4. 2 slices bacon
  5. 1/2 cup chicken broth
  6. 2 tablespoons apple cider vinegar
  7. 2 tablespoons Dijon mustard
  8. 1/2 teaspoon minced garlic
  9. 1/4 teaspoon smoked paprika
  10. 1 Tablespoons butter
  11. 1/2 small yellow onion chopped
  12. 2-3 small potatoes or 1 large potato diced
  13. 1/2 Tablespoon fresh chopped parsley
Instructions
  1. Preheat oven to 450°F. Season chicken with salt and pepper and set aside.
  2. Cook bacon in a cast iron skillet (or oven-safe nonstick skillet) over medium heat, until crisp. Turn half way through. Remove to paper-towel lined plate. Chop bacon and set aside. Drain off all but 1 Tablespoon grease. Add chicken to the pan and cook for 3-5 min, then flip and cook an additional 3 minutes, or until the skin is golden brown. Remove the chicken to a plate.
  3. Meanwhile, whisk together the broth, vinegar, mustard, garlic, and paprika in a small bowl. Set aside.
  4. Add 2 Tablespoons butter to the pan. Add in the onion and saute 2-3 minutes, or until they have began to caramelize. Add the potatoes and saute an additional 5 minutes. Place the chicken, including any juices that have collected back in the skillet. Pour the broth mixture over the chicken and simmer for 1 minute.
  5. Place pan in the preheated oven and cook for 15 to 20 minutes, or until the chicken is cooked through and the potatoes are fork tender. Remove from the oven and spoon the sauce over the top. Top with chopped bacon and parsley. Serve while hot.
Adapted from I Heart Nap Time
Adapted from I Heart Nap Time
Weekly Fig http://blog.weeklyfig.com/
This salad is great for those days with warmer weather. It’s light, healthy, and refreshing. You could also make a large batch and bring this to a potluck or a barbecue instead of the traditional potato salad.

Creamy Cucumber Radish Salad
Serves 2
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Ingredients
  1. 2 medium cucumbers
  2. 6-7 radishes
  3. 1 bunch scallions
  4. 1 cup cottage cheese
  5. salt and pepper
Instructions
  1. Peel, half, seed, and slice cucumbers.
  2. Wash and thinly slice the radishes.
  3. Chop the scallions.
  4. Place all the ingredients into a medium salad bowl and sprinkle with some salt and pepper.
  5. Stir everything together and enjoy!
Adapted from Cooktoria
Adapted from Cooktoria
Weekly Fig http://blog.weeklyfig.com/

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

Vegucation: Avocados

Avocados may be one of the current trendiest foods, but there’s a good reason for its popularity. Read on to find out why.

About Avocados

Many people consider avocados a vegetable, but they are actually a fruit.  Avocados are low in sugar and are the fruit with the highest amount of protein with 4 grams per avocado. Their ripening process is also unique. Usually we want produce that is not picked before maturity, but avocados only ripen once picked. 

Why are they beneficial?avocado sliced

Avocados are often called a superfood because they have so many benefits. They are most known for being a source of “good” fat. This fat is beneficial for the heart because of its omega-3 fatty acids. Avocados are also known for their beauty benefits because of its vitamin C and E levels. These vitamins promote healthy skin and hair. Avocados also have plenty of fiber which helps keep you full longer, making them the perfect addition to any meal. They are 73% water, so they are great at keeping your body hydrated too!

When are they in season?

Avocados are native to Mexico and Central America where the weather is hot and dry, which means it is difficult to find local avocados in Tennessee. When you do find them, it will be during the peak of summer and the season will most likely be very short. 

avocado in bowlHow long will they keep?

An unripe avocado will take a few days to ripen if left out on the counter. Put in a paper bag to speed up the ripening process or refrigerate to slow it down. Once ripe, avocados only last a day or two. Use the whole avocado at one time for best results. You’ll know your avocado is ripe when it feels heavy and it gives a little when you press on the skin lightly. You can also peel the stem off and if the color underneath is light green, it’s ripe!

How can I use avocados?

Besides your traditional guacamole recipe, there are endless ways to use avocados. Here’s a few ideas to get you started:

  • Eat them for breakfast. I love southwestern toast with whole grain bread, a fried egg, mashed avocado, and salsa or hot sauce on top. Or bake the egg inside the avocado where the pit used to be.
  • Add them to smoothies. The texture makes it creamier and the flavor goes great with your favorite green smoothie recipe.
  • Add them to your dessert. Avocados and chocolate don’t sound like the go together, but trust me they do. I like this healthy chocolate pudding recipe. It’s quick and simple and made with real ingredients.

You can add avocado to anything you want. That’s the beauty of it. And it’s versatility is probably what makes the avocado so popular. 

 

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

Meal Plan for 3/29/17

Roasted Root Vegetable Stew
Serves 2
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Ingredients
  1. 1 rutabaga peeled and diced
  2. 1/2 pound fingerling potatoes cleaned and diced
  3. 1 large carrot peeled and sliced into rounds
  4. 2 cloves garlic peeled
  5. 2 Tbsp olive oil divided 1 Tbsp and 1 Tbsp
  6. 1/2 teaspoon salt
  7. 1/4 cup onion chopped
  8. 1 Tbsp tomato paste
  9. 1/2 16 ounce can of whole peeled tomatoes
  10. 1 cup of chopped kale packed
  11. 1/2 teaspoon Italian seasoning or dried oregano
  12. Black pepper to taste
Instructions
  1. Preheat oven to 450°F. Into a large baking pan, mix together the chopped vegetables, garlic, and 1 Tbsp olive oil. Sprinkle with salt. Roast for 45 minutes, stirring halfway through.
  2. Meanwhile in a large saucepan, heat 1 Tbsp of olive oil over medium high heat. Once the oil is hot, add the onions and sauté until brown and soft. Stir in the tomato paste, and cook a minute longer.
  3. Tear the canned tomatoes into large pieces as you add them to the pot, then add some of the liquid from the can and stir. Add the Italian seasoning or oregano. Bring to a simmer, then lower the heat to the lowest possible setting. Cover the pot and let cook gently while the root vegetables finish roasting.
  4. When the root vegetables are ready (they should be easily pierced with a fork), remove from the oven. Add chopped leafy greens to the pot of tomatoes. Simmer until the greens are wilted, just a few minutes. Stir in the root vegetables. Season with salt and pepper to taste.
Adapted from Simply Recipes
Adapted from Simply Recipes
Weekly Fig http://blog.weeklyfig.com/
Chicken Fajita Lettuce Wraps
Serves 2
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Ingredients
  1. 2 chicken breast
  2. 2 cups warm water
  3. 1/8 cup salt
  4. 1 clove garlic peeled and smashed
  5. 1/2 medium sweet onion thinly sliced
  6. 2 bell pepper thinly sliced
  7. 1 can black beans
  8. green leaf lettuce leaves separated
  9. avocado
  10. fresh salsa
  11. sour cream
  12. fresh cilantro
  13. 1 Tbsp olive oil
  14. 1 lime
  15. 1 tsp chili powder
  16. 1/2 tsp cumin
  17. 1/2 tsp paprika
  18. 1/8 tsp cayenne pepper
  19. 1/2 tsp salt
Instructions
  1. For the brine: combine water and salt in a medium bowl. Stir until all of the salt is dissolved. Add the chicken breasts and garlic (optional). Let chicken sit in the mixture for 30 minutes, uncovered, at room temperature.
  2. Preheat the oven to 400 degrees F.
  3. Remove the chicken breasts from the brine, rinse under cold water, then pat dry with paper towels.
  4. Cut the chicken into thin strips and add to 11X14 or 9X13 short rimmed baking pan. To the chicken, add sliced peppers and onion.
  5. In a small bowl, stir together the olive oil, chili powder, cumin, paprika, salt, and cayenne pepper. Pour the mixture over the chicken and toss with tongs to coat until the vegetables and chicken is coated in seasoning.
  6. Bake, uncovered, for 23-30 minutes or until the chicken is fully cooked and vegetables are tender. Stir once halfway.
  7. Remove the chicken from the oven and top with fresh lime juice, to taste. There will be some juices on the bottom of the pan and depending on personal preference, you can remove the chicken to a serving platter with tongs or serve in the baking pan. Taste for salt before serving with lettuce leaves and toppings.
Adapted from Little Broken
Adapted from Little Broken
Weekly Fig http://blog.weeklyfig.com/
 

Grilled Salmon with Avocado Salsa
Serves 2
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Ingredients
  1. 2 filets salmon
  2. 1 tbs olive oil
  3. 1 tsp salt
  4. 1 tsp ground cumin
  5. 1 tsp paprika powder
  6. 1 tsp onion powder
  7. 1/2 tsp ancho chili powder
  8. 1 tsp black pepper
  9. 1 avocado cut into cube shapes
  10. 1/2 small red onion sliced thinly
  11. 2 limes juiced
  12. 1 tbsp cilantro finely chopped
  13. salt to taste
Instructions
  1. Mix the salt, chili powder, cumin, paprika, onion and black pepper together, then rub the salmon filets with olive oil and the mixture.
  2. Refrigerate for at least 30 minutes. Preheat the grill while refrigerating.
  3. Combine the avocado, onion, cilantro, lime juice, and salt in a bowl and mix well, chill until ready to use.
  4. Grill the salmon to desired doneness. (I grilled for about 5 minutes)
  5. Top with avocado salsa and enjoy!
Adapted from The Cookie Rookie
Adapted from The Cookie Rookie
Weekly Fig http://blog.weeklyfig.com/
Apple, Celery, and Walnut 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 Epicurious
Adapted from Epicurious
Weekly Fig http://blog.weeklyfig.com/
Buttered Beets with Spring Herbs
Serves 2
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Ingredients
  1. 2 beets rinsed, tops trimmed
  2. 1/3 cup water
  3. 1 Tbsp butter
  4. 1/2 teaspoon minced garlic
  5. 2 Tbsp chopped fresh chives or green onion tops
  6. 1 teaspoon minced fresh parsley
  7. 1/2 teaspoon minced fresh tarragon
  8. 1/2 Tbsp red wine vinegar
Instructions
  1. Preheat oven to 375°F. Arrange beets in single layer in 13x9x2-inch baking dish; add 1 cup water. Cover and bake until beets are tender when pierced with knife, about 1 hour. Cool beets. Peel and cut into 1/2-inch wedges.
  2. Melt butter in large skillet over medium heat. Add garlic; sauté 1 minute. Add beets; stir until heated through. Mix in chives, parsley and tarragon, then vinegar. Season with salt and pepper.
Adapted from Epicurious
Adapted from Epicurious
Weekly Fig http://blog.weeklyfig.com/

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