Weekly Fig

A Private Membership Association

Month: May 2017 (page 1 of 2)

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.

Meal Plan for May 30, 2017

Here you can find the meals that go with what’s in your box this week. Enjoy!

Roasted Sausage, Swiss Chard, and Cannellini Beans
Serves 2
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Ingredients
  1. 1/2 bunch roughly chopped swiss chard stems and ribs removed
  2. 1/2 can cannellini beans
  3. zest and juice of one lemon
  4. 1/2 teaspoon Dijon mustard
  5. 1/2 teaspoon paprika
  6. 1 1/2 tablespoons olive oil
  7. 1-2 links sausage sliced
  8. Finely grated parmesan for garnish
Instructions
  1. Heat oven to 400° F. Combine chard and cannellini beans in a large casserole, baking dish, or ovenproof skillet. It will look like a lot of chard, but it will considerably cook down. Season with a few pinches of salt and pepper. Taste and add more salt, pepper, or lemon juice if needed. Top with grated parmesan or pecorino. Serve warm.
  2. In a small bowl, whisk together lemon juice and zest, Dijon mustard, smoked Spanish paprika, and olive oil. Add to chard and cannellini beans and toss well with hands to evenly coat.
  3. Evenly distribute the chard and beans in a single layer—or as close as you can get to a single layer. Nestle the pieces of sausage on top of the chard and beans. Roast for about 20 to 25 minutes, or until the chard is tender with crispy edges and the sausage is no longer pink. For extra security, you can toss about halfway through the cooking time to ensure even cooking.
  4. Taste and add more salt, pepper, or lemon juice if needed. Top with grated parmesan or pecorino. Serve warm.
Adapted from Food 52
Adapted from Food 52
Weekly Fig http://blog.weeklyfig.com/

Salmon and Potato Foil Packets
Serves 2
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Ingredients
  1. 1 medium potato sliced into very thin rounds about 1/16th-inch thick, divided
  2. 4 tablespoons olive oil divided
  3. salt and pepper to taste divided
  4. 2 salmon filets
  5. 1 orange halved
  6. 1 lemon halved
Instructions
  1. Preheat oven to 400F. To a 12-inch long sheet of foil add half the potato slices in a pile in the center of foil. Slightly fan out the potatoes so air can circulate. Make sure potatoes are sliced very thin so they cook through in the same amount of time it takes the salmon to cook.
  2. Evenly drizzle the potatoes with about 1 tablespoon of olive oil, season with salt and pepper, and repeat process with another sheet of foil and the remaining potato slices.
  3. Top each pile of potatoes with 1 salmon filet. Evenly drizzle each salmon filet with about 1 tablespoon olive oil.
  4. Squeeze half the juice of the orange over one salmon filet and half the juice over the other filet. Squeeze half the juice of the lemon over one salmon filet and half the juice over the other filet. Season each salmon filet with salt and pepper.
  5. Seal foil packets, making sure to tightly crimp the seams so the olive oil and citrus juices don't leak. Place packets on baking sheet and bake for about 25 to 30 minutes. Carefully open one packet to check for doneness of both salmon and potatoes and if necessary, return to the oven for an additional 5 minutes, or until done.
Adapted from Averie Cooks
Adapted from Averie Cooks
Weekly Fig http://blog.weeklyfig.com/
Yellow Squash and Cauliflower Curry
Serves 2
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For the quinoa
  1. 1/2 cup quinoa rinsed
  2. 3/4 cup water
  3. 1/4 teaspoon salt
For the roasted vegetables
  1. 1 tablespoons olive oil
  2. salt as needed
  3. 2 yellow squash
  4. 1 1/2 cups cauliflower florets
For the curry
  1. 1/2 tablespoon ground coriander
  2. 1/2 teaspoon ground cumin
  3. 1/8 teaspoon ground black pepper
  4. 1/2 tablespoon butter
  5. 1/2 onion
  6. 2 garlic cloves minced
  7. 1 (1″) chunk of fresh ginger
  8. 1 teaspoon ground turmeric
  9. 1/4 teaspoon salt
  10. 1/4 cup water or chickpea broth
  11. 1/2 can full-fat coconut milk
  12. 1/2 cup chickpeas drained
  13. 1 handful parsley washed and chopped
  14. lime wedges and plain yogurt for serving
Make the quinoa
  1. Place the rinsed and drained quinoa in a medium saucepan with the water and salt. Bring to a boil, then reduce the heat to very low, cover, and let steam until tender and all the water is absorbed, about 15 minutes. Then fluff with a fork.
Roast the vegetables
  1. Preheat oven to 400ºF. Halve the squash lengthwise and slice into half moons. Add the cauliflower florets and toss with 1 tablespoon oil and salt, spread in an even layer on a baking pan, and roast until golden and tender, 20-30 minutes, turning the veggies when the bottoms are golden.
Make the curry
  1. Peel the onion, halve it, and cut it into thin slices. Peel the garlic cloves, and slice them thinly. Peel the ginger chunks and cut them into slivers.
  2. Melt the butter in a wide skillet over medium heat. When it simmers, add the onion, garlic, and ginger, and cook, stirring frequently, until the onion is wilted and tender, 10 minutes. Add all spices and 1/2 teaspoon salt, and cook for 5 minutes longer. Add the water or chickpea broth to the pan and stir up any good stuff sticking to the bottom. Add the coconut milk, give it a stir, and bring to a simmer. Gently fold in the chickpeas, roasted cauliflower and squash, and let simmer 5 minutes. Off the heat, stir in the cilantro. Taste, adding more salt if you feel the curry needs it.
  3. Add the water or chickpea broth to the pan and stir up any good stuff sticking to the bottom. Add the coconut milk, give it a stir, and bring to a simmer. Gently fold in the chickpeas, roasted cauliflower and squash, and let simmer 5 minutes. Off the heat, stir in the parsley. Taste, adding more salt if you feel the curry needs it.
  4. Serve the curry over the quinoa accompanied with a lime wedge to squeeze over it and a dollop of yogurt if you like.
  5. The curry and quinoa keep well, refrigerated airtight, for up to a few days. Reheat before serving.
Adapted from Bojon Gourmet
Adapted from Bojon Gourmet
Weekly Fig http://blog.weeklyfig.com/
Radishes Braised with Shallots and Vinegar
Serves 2
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Ingredients
  1. 1 tablespoon butter
  2. 2 slices bacon diced
  3. 2 large shallots finely sliced
  4. 1 pound radishes sliced in half
  5. 2 tablespoons balsamic vinegar
  6. 1/2 cup water
  7. 2/3 cup Italian parsley finely chopped
  8. Salt and freshly ground black pepper
Instructions
  1. Heat the butter and bacon over medium-high heat in a wide, heavy skillet — preferably cast iron. Cook for about 5 minutes. When the bacon is cooked through and getting crispy, place the radishes cut-side down in the pan and cook undisturbed for 2 to 3 minutes or until the bottoms begin to brown. Add the shallots and cook, stirring, for another minute.
  2. Add the balsamic vinegar and the water — the water should just come up around the sides of the radishes. Cover, lower the heat, and simmer for 8 to 10 minutes, or until the radishes are tender.
  3. Remove the lid and continue to simmer for 3 to 4 minutes, or until the liquid has reduced into a syrupy sauce. Add the the parsley and stir to wilt.
  4. Season with salt and pepper and serve.
Adapted from The Kitchn
Adapted from The Kitchn
Weekly Fig http://blog.weeklyfig.com/
Roasted Carrot and Beet Salad
Serves 2
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Ingredients
  1. 1/2 head garlic
  2. 2 tablespoons olive oil divided
  3. 1/2 bunch carrots peeled
  4. 1/2 bunch beets scrubbed and trimmed
  5. 1/2 bunch swiss chard washed, stems removed
  6. 1/2 tablespoon lemon juice
  7. ¼ cup raw pepitas
  8. salt to taste
  9. black pepper to taste
Instructions
  1. Preheat the oven to 350 degrees.
  2. Cut the top quarter off the head of garlic and drizzle with ½ tablespoon olive oil. Wrap it in foil and set it in a small oven-proof dish. Bake it for 20 minutes. Remove it from the oven and keep it wrapped to cool. It will continue to cook as it cools.
  3. Turn the oven up to 425 degrees.
  4. While the garlic roasts bring a pot of water to a boil. Blanch the carrots in the boiling water for 2 minutes. Then add the beets and boil for 8 to 10 minutes. Remove them with a slotted spoon and run under cold water. At this point, the skins should easily peel off the beets by using your finger. Use a peeler if needed for tougher skins.
  5. Halve the carrots and quarter the beets. Arrange them on a baking sheet. Drizzle with 1 tablespoon olive oil and sprinkle with salt. Roast for 20 minutes, flipping vegetables halfway through.
  6. Arrange the chard on another baking sheet. Drizzle with ½ tablespoon oil and pinch of salt, and rub it all over the leaves. Roast for 5 minutes, or just until the leaves have softened and become slightly browned.
  7. Next make the dressing. Squeeze the roasted garlic out of its papery skin and into a small mixing bowl. Mix in lemon juice and add a pinch of salt. Next, whisk in the remaining olive oil and combine until smooth.
  8. Lastly, toast the pepitas in a small skillet over medium heat. Cook, while flipping almost constantly for 2 minutes or until they start to pop. Sprinkle with salt.
  9. To serve, toss the carrots and beets with the garlic dressing. On a large platter, layer roasted chard on the bottom, then the carrots and beets, a drizzle more of garlic dressing then sprinkle on the pepitas, black pepper and more salt if desired.
Adapted from With Food and Love
Weekly Fig http://blog.weeklyfig.com/
Homemade Dill PIckles
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Ingredients
  1. 1 quart water
  2. 1/2 cup apple cider vinegar
  3. 1/4 cup pickling salt
  4. 1 pound pickling cucumbers
  5. 4 large heads of dill
  6. 4 garlic cloves peeled and sliced
  7. 2 1 quart jars cleaned
Instructions
  1. Wash jars in hot soapy water and rinse well (or run through the dishwasher). Make sure the jars are hot when you add the brine.
  2. Measure the water, vinegar and salt into a sauce pan and set over high heat - you want the salt to dissolve and the mixture to come to a full boil.
  3. Meanwhile, make sure your cucumbers are good and clean. Cut them however you like - the smaller the pieces, the more that will fit in a jar.
  4. In the bottom of each jar, place 1 head of dill. You can also put in some of the fronds and stems. Then put 1 garlic clove in the bottom.
  5. Fill each jar with cucumbers. Leave a good inch of headspace at the top, so that the brine will be able to cover the pickles.
  6. Top the cucumbers in the jars with another clove of garlic, as well as another head of dill. You can just leave it at that, or for a little more complexity of flavor, add a scant teaspoon of mustard seed, a pinch of red pepper flake and 5 peppercorns to each jar.
  7. Carefully fill each jar with the boiling water/vinegar/salt mixture, making sure to get the cucumbers completely covered.
  8. Screw on the lids. Leave the jars out in the counter for 2 or 3 days, and then store in the refrigerator for at least two weeks before opening them.
  9. They will keep well for several months at least, so long as you keep them refrigerated.
Adapted from The Creekside Cook
Weekly Fig http://blog.weeklyfig.com/
Weekly Fig is a private membership association for local sustainable foods.

Vegucation: Yellow Squash

About Yellow Squash

Squash is a general term that encompasses many varieties like acorn, butternut, pumpkin, and even zucchini. Usually squash is separated into either summer or winter squash. Yellow squash is a summer variety, and is the most widely grown squash across the United States. It’s also one of the oldest crops with evidence dating back to 10,000 years ago. 

Why is it beneficial?

Yellow squash is a very beneficial vegetable because it’s full of nutrients for very few calories. It has vitamins A and C which are both important for your immune system. It also has vitamins E and B6 which give you energy and healthy skin. Yellow squash has many important minerals like magnesium, potassium, calcium, and iron. 

When is it in season?yellow squash

You can usually find local yellow squash in Tennessee from June through September. Always try to find organic squash since it is part of the Dirty Dozen. 

How long will it keep?

Unwashed, fresh squash will last 3-5 days if kept in the refrigerator. However, nutrition fades the older your vegetables get, so try to eat them as soon as possible.

How do I prepare yellow squash?

Always prep your squash by washing it first. Luckily, squash only takes a few minutes to become tender, so it’s the perfect quick addition to a meal. Here are a few ways to add more squash to your diet:

  • Add squash slices to chicken kebabs and grill. 
  • Saute sliced squash with greens of your choice for an easy side dish.
  • Roast sliced squash in the oven with some cherry tomatoes and salmon filets. Top with parmesan.

 

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

Meal Plan for May 24, 2017

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

 

Sausage and Collard Green Risotto
Serves 2
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Ingredients
  1. 1/3 lb Italian sausage
  2. 1 teaspoon olive oil
  3. 1 small shallot finely chopped
  4. 1/2 teaspoon minced garlic
  5. 1 cup arborio rice
  6. 2 cups chicken stock plus 1/3 cup separated
  7. 1/4 bunch collard greens rinsed and chopped
  8. 1/8 cup grated parmesan cheese
  9. 1 tablespoon cold butter
Instructions
  1. Bring the 2 cups of chicken stock to simmer in a saucepan. Let it stay there, simmering, while you work on the other ingredients.
  2. In a large skillet, over medium high heat, heat the olive oil and, once hot, add the sausage and sauté until brown, about 3 minutes, breaking it apart with a wooden spoon.
  3. Remove the sausage with a slotted spoon and reserve.
  4. Lower the heat to medium low. Add the shallots and garlic to the skillet and sauté until translucent, about 5 minutes. Then, add the rice and let it fry with the onion and garlic for a couple of minutes.
  5. Add the 1/3 cup of chicken stock and cook until almost absorbed, about 2 minutes.
  6. Start adding the hot stock, 1/2 cup at a time, simmering until almost all absorbed and then adding the following cup. Continue to do this , stirring often, until the rice is al dente and mixture is creamy. The whole process should take about 25 to 30 minutes and you might not need all the stock.
  7. When the rice is almost al dente but not quite there yet, add the chopped collard greens and the sausage and keep adding the stock.
  8. When the rice is done, remove from heat and add the cold butter and the parmesan cheese, stirring vigorously.
  9. Season with salt and pepper and serve immediately with more Parmesan cheese on the side!
Adapted from Olivia's Cuisine
Adapted from Olivia's Cuisine
Weekly Fig http://blog.weeklyfig.com/
Parmesan Chicken with Roasted Romaine
Serves 2
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Ingredients
  1. 2 chicken breasts
  2. salt to taste
  3. pepper to taste
  4. 1/4 cup grated Parmesan
  5. 1/4 cup panko
  6. 2 tablespoons extra-virgin olive oil divided
  7. 1 tablespoon chopped flat-leaf parsley
  8. 1 clove garlic chopped, divided
  9. 1 romaine heart halved lengthwise
  10. 1/2 lemon cut into wedges
Instructions
  1. Preheat oven to 450°. Line a large rimmed baking sheet with foil. Season chicken with salt and pepper; place on prepared sheet. Combine cheese, panko, 2 Tbsp. oil, parsley, and 1 garlic clove in a medium bowl; season with salt and pepper. Pat panko mixture onto breasts. Roast chicken until crumbs begin to turn golden, about 10 minutes.
  2. Drizzle romaine with 1 Tbsp. oil and sprinkle with remaining 1 chopped garlic clove. Season with salt and pepper. Remove sheet from oven; place romaine around chicken. Roast until chicken is cooked through and lettuce is browned at edges, about 5 minutes. Divide among plates. Garnish with lemon wedges for squeezing over.
Adapted from Bon Appetit
Adapted from Bon Appetit
Weekly Fig http://blog.weeklyfig.com/
Chicken, Snow Pea, and Carrot Stir Fry
Serves 2
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For the sauce
  1. 1/2 tbsp soy sauce
  2. 1/2 tbsp fresh lime juice
  3. 1 tbsp water
  4. 1/2 tsp cornstarch
For the Stir Fry
  1. 1/2 lb chicken breast sliced
  2. salt to taste
  3. 1/2 tbsp canola or coconut oil
  4. 1 tsp fresh garlic minced
  5. 1/2 tsp fresh ginger grated
  6. 1/2 cup sugar snap peas
  7. 1/2 cup carrots sliced diagonally
  8. scallions for garnish
Instructions
  1. Combine soy sauce, lime juice, water and cornstarch in a small bowl, mix together and set aside.
  2. Season chicken lightly with salt. Heat a large wok over high heat.
  3. When the wok is very hot, add half of the oil, then add the chicken. Stir fry, stirring occasionally until the chicken is cooked through and browned, about 3-4 minutes.
  4. With a slotted spoon, remove the chicken and set aside. Reduce heat to medium.
  5. Add the remaining oil to the wok; add the garlic and ginger, stir for 20 seconds. Add the sugar snap peas and carrots, stirring over medium high heat until tender crisp, about 3-4 minutes.
  6. Return the chicken to the wok, add the soy sauce-lime mixture, mix well and cook another 30 seconds to one minute.
  7. Serve immediately and top with fresh scallions.
Adapted from Skinny Taste
Adapted from Skinny Taste
Weekly Fig http://blog.weeklyfig.com/
Sheet Pan Steak with Broccoli and Potatoes
Serves 2
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Ingredients
  1. 1 lb flat iron steak
  2. 1/8 cup olive oil
  3. 1 tablespoons balsamic vinegar
  4. 5 cloves garlic minced and separated
  5. salt
  6. Fresh cracked black pepper
  7. 1 pound new potatoes halved
  8. 1 tablespoon fresh rosemary minced (or 2 teaspoons dry, crushed)
  9. 1/2 head of broccoli cut into florets
Instructions
  1. Preheat oven to 450°. Line a large rimmed baking sheet with foil.
  2. Place the steak in a large zipper top bag with the 1 tablespoon of olive oil, balsamic vinegar, 2 cloves of garlic, salt, and pepper. Turn to coat and let marinate at least 15 minutes or up to 1 hour.
  3. Scatter potatoes and rosemary on the baking sheet and drizzle with 1 tablespoon of olive oil, and season with salt and pepper. Toss gently to coat and spread them out evenly.
  4. Roast potatoes mixture until they begin to brown around the edges, about 20 minutes.
  5. Combine remaining 2 tablespoons olive oil, broccoli, and remaining garlic in a bowl; season with salt and pepper and toss to coat. Place on the baking sheet along with the potatoes.
  6. Place an ovenproof wire rack over the broccoli and potatoes. Remove the steak from the zip top bag and shake of the excess marinade. Lay the steak on the rack.
  7. Return the baking sheet to the oven and roast until an instant-read thermometer inserted horizontally into center of meat registers 125, about 10 to 15 minutes.
  8. Remove from the oven and let rest for 5 to 10 minutes before slicing.
Adapted from Bobbi's Kozy Kitchen
Weekly Fig http://blog.weeklyfig.com/
Cabbage, Celery, and Apple Slaw
Serves 2
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For the dressing
  1. 1 cup mayonnaise
  2. 2 tbsp sugar
  3. 2 tbsp apple cider vinegar
  4. 2 tsp salt
For the salad
  1. 4 cups chopped cabbage
  2. 1 Granny Smith apple cored and thinly sliced
  3. 1/2 cup sliced celery
  4. 1/4 cup golden raisins
  5. 1/3 cup walnuts chopped
  6. 1/4 cup crumbled blue cheese
Instructions
  1. Combine all dressing ingredients in a small bowl.
  2. In a large bowl, combine all salad ingredients. Drizzle the dressing over the salad ingredients and toss well. Serve room temperature or chilled.
Adapted from Marzetti Kitchens
Adapted from Marzetti Kitchens
Weekly Fig http://blog.weeklyfig.com/
 

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

Vegucation: Asparagus

Asparagus is one of those veggies that signals the start of spring after a long winter. As soon as it starts popping up in grocery stores and farmers markets, I love incorporating it into recipes this time of year. 

About Asparagus

The most common variety is green, but asparagus comes in white and purple as well. It takes three years to grow from seed, and it is harvested in the spring. Asparagus is famous for the way it makes urine smell because of a specific compound found in it. It’s a myth that not everyone is affected by this. The truth is not everyone has the ability to smell it. Thankfully, asparagus is part of the clean 15 which means it’s not necessary to buy organic. This means that it is least likely to have harmful residue left on it from pesticides. 

Why is it beneficial? wrapped asparagus

Asparagus is a nutrient dense food which means it offers a lot of benefits for very few calories. It’s a great source of fiber and vitamins A, C, E, and K. It also has plenty of minerals like chromium and selenium. Asparagus is great for people with high blood pressure because it is a diuretic and flushes out a lot of salt content. It can also help fight and protect against cancer. It’s antioxidants neutralize carcinogens and keep your cells healthy. Asparagus can improve brain function, too.

When is it in season?

Local asparagus can be found in a short season in April and May. It’s often found in limited quantities since it is very difficult to grow.

How long will it keep?

You should eat your asparagus as soon as possible for optimal freshness and nutrition. Any leftover stalks can be kept in the refrigerator for a few days. Put the stalks in a glass container with water covering the ends and refrigerate.

 How do I prepare asparagus?Prosciutto-Asparagus

Always remember to wash and trim the tough ends of the stalks before cooking. Here’s some fun ways to use your asparagus:

  • Sauté the whole stalks in olive oil and season with salt, pepper, and minced garlic. Toss some chopped walnuts or almonds into the pan before serving.
  • Grill the stalks then sprinkle with parmesan cheese and lemon juice
  • Wrap the stalks in bacon or prosciutto and bake in the oven.
  • Add sliced asparagus to quiches or pastas for a little extra nutrition.

Be sure to enjoy this spring vegetable while you can!

 

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

Meal Plan for May 17, 2017

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

Rosemary Chicken and Wilted Spinach
Serves 2
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Ingredients
  1. 1 head garlic roasted
  2. 2 Tbsp olive oil
  3. 4 oz fresh mushrooms sliced
  4. 2 chicken breasts pounded to an even thickness
  5. salt & pepper to taste
  6. 1 Tbsp fresh rosemary chopped
  7. 1/2 cup chicken broth
  8. 2 Tbsp unsalted butter divided
  9. 1 1/2 cups fresh spinach
Instructions
  1. Very carefully separate the cloves from the heads of roasted garlic. Set them aside. Cook mushrooms in oil in a large skillet over medium high heat for 5 minutes. Meanwhile, in a separate skillet, melt 1 Tbsp butter over medium heat and add the spinach and allow it to wilt. Serve chicken over spinach and top with mushrooms, garlic and pan sauce.
  2. Season chicken with salt and pepper on both sides. Add chicken to skillet. Sprinkle rosemary all over chicken and mushrooms. Cook chicken breasts on both sides until browned and cooked through. Remove chicken to a plate and cover to keep warm, leave mushrooms in skillet.
  3. Stir in chicken broth and 1 Tbsp butter to skillet and cook over medium/low heat until sauce reduces. (about 10 minutes) Stir in the reserved cloves of roasted garlic.
  4. Meanwhile, in a separate skillet, melt 1 Tbsp butter over medium heat and add the spinach and allow it to wilt. Serve chicken over spinach and top with mushrooms, garlic and pan sauce.
Adapted from Aunt Bees Recipes
Adapted from Aunt Bees Recipes
Weekly Fig http://blog.weeklyfig.com/
Shrimp, Zucchini, and Snow Pea Stir Fry
Serves 2
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Ingredients
  1. 2 tsp olive oil
  2. 1 clove garlic minced
  3. 2 tbsp shallot diced
  4. 1 cup zucchini sliced
  5. 1 cup snow peas
  6. 10 shrimp peeled and deveined
Instructions
  1. In a wok or skillet, add olive oil, garlic, and shallot, cook until tender about 2 -3 minutes. Add snow peas and zucchini, cook for about another 3 minutes and then add your shrimp. Cook until shrimp is no longer pink about 2 to 3 minutes longer.
Adapted from Peanut Butter and Peppers
Weekly Fig http://blog.weeklyfig.com/
Roasted New Potato and Lentil Kale Salad
Serves 2
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Lemon Caper Dressing
  1. 1 tablespoon capers drained and roughly chopped
  2. 2 tablespoons dijon mustard
  3. 3 tablespoons freshly squeezed lemon juice
  4. 1/3 cup olive oil
  5. salt + pepper to taste
Salad
  1. 14 ounces new potatoes sliced in half
  2. 1/3 cup lentils
  3. 2-3 stalks dino kale stems removed, roughly chopped
  4. 1/4 cup freshly chopped flat leaf parsley
Instructions
  1. Preheat the oven to 375 F. Wash and pat dry the potatoes. Slice them in half and place a rimmed baking sheet covered in parchment. Drizzle with about 1 tablespoon of olive oil and season with salt and pepper. Place in the oven to roast, turning once, for about 25-30 minutes. Once potatoes are golden brown and easily pierced with a fork, remove from oven and set aside.
  2. Rinse and drain the lentils. Bring a large pot of water to a rolling boil and add the lentils. Cook the lentils for about 22 minutes or until just soft. Or follow package instructions. Drain lentils and rinse under cold water, then allow them to drain completely.
  3. To prep the kale, remove the leaves from the stalks. Roughly chop the leaves. Place kale in a large salad bowl and sprinkle with a pinch of sea salt and a drizzle of olive oil. Massage the salt/oil into the kale until it softens and deepens in color.
  4. Make the lemon caper dressing. Place capers, dijon and lemon juice into a small bowl and whisk until well combined, slowly add in the olive oil while whisking. Add a good pinch of salt and some fresh cracked pepper. Adjust seasoning as needed.
  5. Add potatoes, lentils and chopped parsley to the kale bowl. Add half the dressing and toss gently. Divide into two bowls and drizzle over remaining dressing. Garnish with extra parsley or capers, fresh cracked pepper or lemon zest.
Adapted from Happy Hearted Kitchen
Weekly Fig http://blog.weeklyfig.com/
Kale and Scrambled Egg Breakfast Tacos
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Ingredients
  1. 4 tortillas
  2. 2 tablespoons olive oil divided
  3. 15 eggs
  4. 2 tablespoons water
  5. 2 cups dino kale ribs removed and roughly chopped
  6. 3 ounces smoked gouda shredded
Instructions
  1. Preheat oven to 350 degrees (F). Line a large baking sheet with tortillas and set aside.
  2. Crack eggs into a large mixing bowl, add salt and pepper and beat well; set aside.
  3. Add 1 tablespoon of oil to a large skillet over medium heat. Add kale, stirring well to coat, then cook, stirring occasionally, for about 10 minutes. Once the kale has reduced by half (you will be amazed at how much it shrinks down!), reduce heat to low and let it cook – stirring occasionally – for another 4 minutes while you make your eggs.
  4. At this point you can place your tortillas in the oven to warm up!
  5. Add remaining oil to a medium-sized non-stick skillet over medium-low heat. Once the oil is sizzling, add eggs and scramble. Then gently fold in cheese until melted.
  6. Season kale with salt and pepper, stir, then remove from heat.
  7. Remove tortillas from the oven, and fill each shell with a scoop of eggs, then top with crispy kale.
  8. Serve warm, with hot sauce if you like a little spice!
Adapted from Baker by Nature
Adapted from Baker by Nature
Weekly Fig http://blog.weeklyfig.com/
 

Kohlrabi radish Slaw
Serves 2
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Ingredients
  1. 3 Tbs white wine vinegar
  2. 1 tsp Dijon mustard
  3. 1 tsp honey
  4. 1/4 tsp ground cumin
  5. salt and freshly ground black pepper to taste
  6. 5 Tbs olive oil
  7. 5 radishes grated
  8. 3 medium carrots grated
  9. 2 small unpeeled kohlrabi bulbs trimmed and cut into matchstick pieces
  10. 1/2 medium head green cabbage thinly sliced
  11. 1/3 cup chopped fresh cilantro
Instructions
  1. In a small bowl whisk the vinegar, mustard, honey, cumin, 1/4 tsp. salt, and a pinch of pepper. Gradually whisk in the canola oil until combined.
  2. Put the radishes, carrot, kohlrabi, cabbage, and cilantro in a large bowl. Pour in the dressing and gently toss to combine. Season to taste with salt and pepper.
Adapted from Fine Cooking
Adapted from Fine Cooking
Weekly Fig http://blog.weeklyfig.com/
Weekly Fig is a private membership association for local sustainable foods.

Meal Plan for May 9, 2017

Here you can find the meals that go with what’s inside your box this week. 

Beet and Cabbage Sauerkraut
Serves 2
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Ingredients
  1. ½ medium cabbage head finely diced
  2. 1 medium beet peeled and grated
  3. 2 inch ginger piece peeled and grated
  4. 1 tsp salt
Instructions
  1. Add all ingredients in a large bowl, and use your hands for scrunching the mixture for two or three minutes, until the vegetable juices start to collect into the bowl bottom.
  2. Transfer the mixture into a clean glass jar and press well. If the juices don't cover the mixture, add more salted water (1 tsp sea salt for 1 cup of water).
  3. Cover with a lid and let sit on room temperature for up to one week, until the taste becomes sour.
  4. Keep in the refrigerator.
Adapted from Detox DIY
Adapted from Detox DIY
Weekly Fig http://blog.weeklyfig.com/
Beef and Kale Stir Fry
Serves 2
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For the meat
  1. 1/2 lb lean beef cut into thin slices
  2. 1/2 tbsp corn starch
  3. 1/2 tsp honey
  4. 1/2 tbsp soy sauce
  5. 1 tsp olive oil
For the sauce
  1. 3 tbsp water
  2. 3 tbsp soy sauce
  3. 1/2 tbsp honey
For the vegetables
  1. 1 clove garlic minced
  2. 1/2 bell pepper sliced
  3. 4 oz snow peas
  4. 2 cups chopped kale
  5. cooked rice (optional)
Instructions
  1. In a medium bowl, combine the beef, corn starch, honey, and soy sauce and let marinade at room temperature for 15 minutes.
  2. In a small bowl, combine the sauce ingredients and set aside.
  3. Heat a large skillet or wok over medium-high heat. Add 1/2 tsp of oil to the pan, then add in the meat. Cook the meat until it's seared on the outside, then remove the meat from the pan and set aside. Immediately add the remaining oil, then the garlic, bell pepper, and snow peas. Stir-fry the vegetables until they are tender. Once the vegetables are slightly tender, add the kale and stir-fry a minute more.
  4. Add the sauce ingredients and the meat to the vegetables and cook until the kale is slightly wilted and the sauce has thickened. Serve with cooked rice if desired.
Adapted from Chow Bella
Adapted from Chow Bella
Weekly Fig http://blog.weeklyfig.com/
Tortellini with Pesto and Roasted Veggies
Serves 2
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Ingredients
  1. 1 small zucchini sliced into half moons
  2. 1 small yellow squash sliced into half moons
  3. 1/2 red bell pepper diced
  4. 1/4 large red onion diced
  5. 2 oz mushrooms sliced
  6. 1 cup grape or cherry tomatoes halved
  7. 1 Tbsp olive oil
  8. Salt and freshly ground black pepper to taste
  9. 1 clove garlic minced
  10. 2 cups tortellini
  11. 1 cup fresh spinach
  12. 1/3 cup pesto
  13. shredded parmesan cheese for serving
Instructions
  1. Preheat oven to 425 degrees. Place zucchini, squash, bell pepper, onion and mushrooms on a rimmed 18 by 13-inch baking sheet. Drizzle veggies with olive oil and season with salt and pepper then toss to evenly coat. Roast in preheated oven 10 minutes, then remove, add tomatoes and garlic and toss. Roast 10 minutes longer or until veggies are tender then remove add spinach and toss, roast 1 minute longer or until spinach has wilted.
  2. While veggies are roasting cook tortellini according to directions listed on package and drain.
  3. Pour drained tortellini into a large bowl. Add in roasted veggies and pesto and season with salt and pepper to taste then toss to evenly coat. Serve warm, top each serving with parmesan cheese.
Adapted from Cooking Classy
Adapted from Cooking Classy
Weekly Fig http://blog.weeklyfig.com/
Greek Cucumber Bowl
Serves 2
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Ingredients
  1. 4 cups kale divided
  2. 1 cup white cannelini beans divided
  3. 1.5 cups cooked quinoa divided
  4. 6 thick slices of cucumber divided
  5. sliced olives
  6. fresh dill for topping
Tzatziki Sauce
  1. 3/4 cup plain greek yogurt
  2. 1/2 lemon juiced
  3. 1/2 cup fresh dill
  4. 1 tablespoon chopped green onion
  5. 1 teaspoon honey
  6. 1/2 teaspoon salt
  7. 1/4 teaspoon minced garlic
  8. 1/4 teaspoon pepper
Instructions
  1. Divide and arrange all ingredients into two bowls.
  2. In a food processor, add all ingredients for tzatziki sauce and blend until smooth and creamy, scraping down the sides every so often. Taste test and adjust salt, lemon, etc.
  3. Divide sauce between the two bowls and serve.
Adapted from The Glowing Fridge
Weekly Fig http://blog.weeklyfig.com/
Blueberry and Lavender Smoothie
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Ingredients
  1. 1 cup frozen blueberries
  2. ½ banana
  3. ½ avocado
  4. ¼ cup swiss chard
  5. 1 tablespoon fresh lavender chopped
  6. 1 cup coconut or almond milk
  7. 1 teaspoon pure vanilla extract
  8. ½ cup ice
Instructions
  1. Throw everything in a blender and blend until smooth!
Adapted from Emily Kyle Nutrition
Weekly Fig http://blog.weeklyfig.com/
 

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

Vegucation: Celery

You might have heard that celery is good for you because you burn more calories chewing it than you do consuming it. Although this is a myth, celery is still a healthy snack and addition to meals. 

About Celery

It was first used in cooking in 16th century Italy. Before that, celery was used in ancient Chinese medicine and during the Middle Ages to treat conditions like insomnia, hypertension, and arthritis. People back then thought it purified the blood. Celery belongs to the same plant family as parsley and carrots. 

Why is it beneficial?celery chopped

Celery is full of nutrients to be so full of water. In fact, it is 95% water, so it makes the perfect snack for staying hydrated in the warmer months. It has vitamins K, C, B6, and B9 (folate) and minerals like potassium. Because of these nutrients, celery has antioxidant and anti-inflammatory properties. Eating celery regularly can detox the liver, reduce bloating, prevent infection, and even protect against cancer. 

When is it in season?

You can usually find celery in July and August in Tennessee. Sometimes it comes early or later depending on the weather. Try to buy organic celery whenever possible.

How long will it keep?

Fresh celery stalks will last 5-7 days in the refrigerator. Only wash the stalks you are about to use. Celery leaves are also edible and have the same health benefits.

How can I prepare celery?

There are many ways to eat celery besides the traditional ants on a log snack. Here are a few ideas:

  • Chop up the stalks and the greens and add it to soups. This is especially great when you’re sick.
  • Add the stalks to a juice. It goes great with cucumber and lemon or lime. (Don’t try adding celery to a smoothie because the stalks are too tough. They might tear up your blender.)
  • Sliced celery makes a great crunchy addition to stir fries. 

celery juice

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

Homemade Granola Recipe with Local Honey

Using local, raw honey is one of the best things you can do for your body and your community. Not only are you supporting bee keepers in your area, you are also receiving many health benefits. Eating honey regularly can reduce pollen allergies, maintain a healthy weight, and protect against certain diseases. This homemade recipe uses real ingredients like local honey to replace artificial store bought granolas that are filled with preservatives. 

Serving Size: 1/4 cup   

Makes about 28 servings. 

Ingredients

  • 4 cups rolled oats
  • 1 1/2 cups local, raw honey (get it here)
  • 1 Tbsp cinnamon
  • 1 Tbsp vanilla extract
  • 4 tsp melted coconut oil
  • 1 cup raw almonds
  • 1 cup pecan pieces
  • 1 cup pumpkin seeds

Directions

  1. Preheat oven to 350 degrees. Spread the oats out on a baking sheet in a single layer. Toast them for 10-15 minutes, stirring occasionally. They should have a nutty aroma when ready.
  2. While the oats are toasting, mix the honey, coconut oil, vanilla extract, and cinnamon in a large bowl. honey
  3. Add the toasted oats, almonds, pecan pieces, and pumpkin seeds to the honey mixture. Combine until all the dry ingredients are covered with honey.
  4. Spread the mixture onto your baking sheet in an even layer. Use parchment paper if you want to prevent your baking sheet from getting sticky. Turn your oven off, and put the granola in the oven for 5 minutes to warm. granola on baking sheet
  5. Let the granola cool completely, then break apart into crumbles. Keep your granola in an airtight container and eat within 2 weeks. This recipe makes about 28 servings that are 1/4 a cup. 

To Make Granola Bars

Add half a cup more honey to the mixture. Press the granola together into a solid sheet, then leave it in the oven for 5 minutes longer. Let cool completely, then cut into bar shapes with a knife. Keep in an airtight container, and eat within 2 weeks.

 

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

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