Weekly Fig

A Private Membership Association

Month: July 2017

Vegucation: Kale

Kale is one of the most talked about healthy foods, and people either love it or hate it. It’s a unique leafy green with a distinct flavor that is extremely versatile. 

Why is it beneficial?

Kale has tons of fiber for very few calories, which means you can eat a large portion to feel full without consuming empty calories. Kale also offers a wide variety of nutrients, mainly vitamins A, C, and K, calcium, magnesium, folate, and iron. In fact, kale has more iron than beef per calorie and more calcium than milk per calorie. Plus, all of those vitamins maintain a healthy immune system and blood. 

When is it in season?

You can usually find local kale during early and late summer in Tennessee. Weather conditions usually determine when it comes and goes. Always try to buy organic kale whenever possible. 

How long will it keep? kale variety

Kale will last about five days in the refrigerator if kept in a plastic bag. Do not wash the kale before storing it. The flavor will be better when eaten fresh. 

How can I prepare it?

You can eat kale raw or cooked, steamed or sautéed, baked or roasted. Just remember to remove the stems before preparing. Here are a few fun ways to eat more kale:

  • Saute chopped kale then add scrambled eggs for breakfast or pasta and parmesan for dinner. 
  • Make your own kale chips.
  • Add it to a blender with banana and pineapple for a detox smoothie.
  • Steam it in a pan with diced sweet potato or mushrooms for an easy side dish. Season with garlic and rosemary or thyme. 

 

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

Meal Plan for August 2, 2017

Here are your suggested meals for the week. Enjoy!

Heirloom Tomato Basil Frittata
Yields 6
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Ingredients
  1. 2 Tablespoons olive oil
  2. 2 Tablespoons butter cubed
  3. 6 eggs
  4. ¼ pound ground sausage
  5. 6-8 thin slices of red onion
  6. 3 Tablespoons finely grated Parmesan cheese
  7. 3 Tablespoons grated gruyere cheese
  8. 1 garlic clove minced
  9. 1 Tablespoon chopped basil
  10. 1 handful fresh basil leaves
  11. salt and freshly ground black pepper
  12. 1 1/2 pounds ripe heirloom tomatoes mixed colors & sizes, cut crosswise into 1/4" slices
Instructions
  1. Preheat oven to 350°.
  2. Brown sausage in a 10-inch (2-inch-deep) ovenproof skillet over medium-high heat, stirring often, 7 to 8 minutes or until meat crumbles and is no longer pink; remove from skillet, and drain. Wipe skillet clean.
  3. Heat oil in a large skillet over medium-high heat. Lightly beat eggs in a medium bowl. Stir in sausage, cheese, chopped basil and garlic, cubes of butter and season with salt and pepper. When oil is shimmering, pour egg mixture into pan and cook until eggs begin to turn golden brown around the edges. Arrange tomato slices, red onion cirlces and basil leaves on top of egg mixture. (Some tomato slices may sink.)
  4. Transfer skillet to oven and bake frittata until eggs are just set in the center, 10-12 minutes. Using a heatproof spatula, loosen frittata from pan and slide onto a warm plate. Slice and serve warm or at room temperature.
Adapted from F for Food
Adapted from F for Food
Weekly Fig http://blog.weeklyfig.com/
Sweet Corn and Black Bean Tacos
Yields 6
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Corn and feta salad
  1. 1 ear of corn shucked
  2. 1/8 cup chopped cilantro
  3. 2 medium radishes thinly sliced into small strips
  4. 1/2 medium lime zested and juiced
  5. 1 jalapeño pepper seeded and minced
  6. 1/2 tablespoon olive oil
  7. 1/8 teaspoon sea salt
  8. 1/4 cup crumbled feta
Black beans
  1. 1 can black beans rinsed and drained (or 1 1/2 cups cooked black beans)
  2. 1/2 tablespoon olive oil
  3. 1/2 small yellow or white onion chopped
  4. 1/2 tablespoon ground cumin
  5. 3 tablespoons water
  6. Salt and black pepper to taste
Toppings
  1. 6 small round corn tortillas
  2. 1 large avocado sliced into thin strips
  3. salsa or hot sauce optional
Instructions
  1. To prepare the corn salad: Use a sharp chef’s knife to slice the kernels off all four sides of the corn cobs. Transfer the kernels to a medium-sized mixing bowl and add the chopped cilantro, radishes, lime zest and juice, jalapeño, olive oil and sea salt. Mix well. Stir in crumbled feta, taste, and add a little more if you’d like. Set the bowl aside to marinate while your prepare the beans.
  2. To prepare the black beans: Warm the olive oil in a large saucepan over medium heat. Add the onions and a sprinkle of salt. Cook, stirring occasionally, until the onions have softened and are turning translucent, about 5 to 8 minutes. Add the cumin and cook for about 30 seconds while stirring. Pour in the beans and water. Stir, cover and reduce heat to simmer. Cook for 5 minutes, then remove the lid and use the back of a fork to mash up about at least half of the beans. Remove from heat, season generously with salt and pepper, to taste, and cover until you’re ready to serve.
  3. To warm the tortillas: Heat a cast iron or non-stick skillet over medium heat and warm each tortilla individually, flipping occasionally. Alternatively, you can warm them directly over a low flame on a gas range. Fold a tea towel over the warmed tortillas to keep them warm.
  4. Put it all together: Spread black beans down the middle of each tortilla. Top the beans with corn salad. Place a slice of avocado to the side of the beans and serve with optional salsa or hot sauce.
Adapted from Cookie and Kate
Adapted from Cookie and Kate
Weekly Fig http://blog.weeklyfig.com/
One Pan Salmon with Crispy Kale and Cabbage
Serves 2
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Ingredients
  1. 1/2 bunch kale tough stems removed, leaves thinly sliced (about 2 1/2 cups)
  2. 1/4 head cabbage cored and thinly sliced (about 2 cups)
  3. 3 tablespoons olive oil divided
  4. salt
  5. 2 salmon fillets about the same size and thickness
  6. 1/2 teaspoon lemon zest plus 1 tablespoon juice
  7. 2 tablespoons chopped fresh dill
  8. 1/2 teaspoon Dijon mustard
Instructions
  1. Preheat oven to 450ºF.
  2. On a quarter-sheet pan, toss kale and cabbage with 1 tablespoon oil, and spread in an even layer; season with salt and bake 6 minutes. Season salmon with salt, and add to baking sheet. Bake until salmon is cooked through, about 8-9 minutes. Salmon should be easily flaked with a fork when done.
  3. Meanwhile, whisk together lemon zest and juice, dill, mustard, and remaining 2 tablespoons oil. Season to taste with salt.
  4. Drizzle salmon and vegetables with dressing before serving.
Adapted from Popsugar
Adapted from Popsugar
Weekly Fig http://blog.weeklyfig.com/
Turkey Apple Lettuce Wrap
Serves 2
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Ingredients
  1. 2 lettuce leaves
  2. 1 tsp mayonnaise
  3. 1 tsp Dijon Mustard
  4. 4 oz Deli Turkey
  5. 4 slices cooked bacon
  6. 1/2 apple thinly sliced
  7. 1/4 red onion thinly sliced
Instructions
  1. On a flat surface, lay the lettuce leaves out flat
  2. Spread mayo and mustard (optional). Add apple slices, turkey, and bacon.
  3. Roll up like a sleeping bag and eat!
Adapted from The Kitcheneer
Adapted from The Kitcheneer
Weekly Fig http://blog.weeklyfig.com/
Purple and Yellow Green Bean & Potato Salad
Serves 2
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Ingredients
  1. 4 yukon potatoes
  2. 1/2 pound purple or yellow green beans
  3. 1/2 tomato
  4. 1 tablespoon olive oil
  5. ½ a fresh lemon
  6. salt & pepper
  7. fresh parsley
Instructions
  1. Start by cleaning and quartering the potatoes. Boil them til tender.
  2. Cut the beans in one inch pieces and trim the ends off. Stem the beans for a few minutes - until slightly cooked, but still crunchy. Once ready allow the potatoes and beans to cool on the counter.
  3. Dice the tomato and toss with oil and juice from lemon. Toss in potatoes and beans. Salt and pepper to taste.
  4. Top with fresh chopped parsley.
  5. Place in refrigerator for at least an hour (the longer the better).
Adapted from Honest Cooking
Adapted from Honest Cooking
Weekly Fig http://blog.weeklyfig.com/
 

 

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

Meal Plan for July 26, 2017

Enjoy your Fig box this week!

 

Romanesco Cauliflower Buckwheat Bowl
Serves 2
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Ingredients
  1. 1 large romanesco
  2. 2 leeks
  3. 3 Tbsp. olive oil
  4. 1/4 tsp. nutmeg
  5. 1 tsp. Dried Italian Herbs
  6. 1 pinch red pepper flakes
  7. 1/2 tsp. salt
  8. 1/2 cup buckwheat groats
  9. 1 cup water
  10. 1 Tbsp. olive oil
  11. 1 tsp. honey
  12. 2 tsp. lemon juice
  13. 3 Tbsp. chopped chives
  14. 1/3 cup chopped parsley
  15. salt and pepper to taste
  16. 1/2 cup walnut pieces
  17. soft goat cheese for topping
Instructions
  1. Preheat the oven to 400'.
  2. With the romanesco, cut the florets away from the core. Leave the smaller ones intact and halve the large florets. Toss them onto a baking sheet.
  3. Clean the leeks and discard the tough dark green parts. Slice them into 1" coins and add them to the baking tray. Drizzle on the olive oil, nutmeg, herbs, pepper flakes, sea salt and toss well to coat. Make sure all the outsides of the vegetables are covered. Roast in the upper third for 30-35 minutes until the edges are browned.
  4. While the vegetables roast, prepare the buckwheat. Rinse it well in a fine mesh strainer and drain. Bring the water to a gentle boil and add the buckwheat. Turn the heat down to a gentle simmer and cook for 7-10 minutes until just softened. If groats start to get mushy turn down the heat. Let it sit for 5 minutes and then drain well.
  5. Into a mixing bowl, combine the drained buckwheat, olive oil, honey, lemon juice, chives, parsley and salt and pepper to taste.
  6. Assemble your bowl with the herby buckwheat, a big heap of the vegetables and garnish with a handful of walnuts and crumbled goat cheese.
Adapted from Sprouted Kitchen
Adapted from Sprouted Kitchen
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/
Wedge Salad with Homemade Herb Dressing
Serves 2
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For the salad
  1. 1 lettuce head quartered lengthwise
  2. radishes thinly sliced
  3. cherry tomatoes halved
  4. onion thinly sliced
For the dressing
  1. 1/3 cup mayonnaise
  2. 1/2 teaspoon dijon mustard
  3. 1/2 teaspoon apple cider vinegar
  4. 1 garlic clove pressed
  5. 1/2 tablespoon fresh chives finely diced
  6. 1/2 tablespoon fresh basil finely diced
  7. 1 teaspoon honey
  8. salt and pepper to taste
  9. water to thin
Instructions
  1. Prepare salad with toppings as desired.
  2. In a small mixing bowl mix all dressing ingredients together, adding water to thin to desired consistency. Dressing is best when made in advance and has had time for the ingredients to mingle. Alternatively, the dressing can be blended instead of hand mixed, producing a green goddess-esque dressing.
Adapted from Noming Thru Life
Adapted from Noming Thru Life
Weekly Fig http://blog.weeklyfig.com/
Cranberry Chicken Stuffed Delicata Squash
Serves 2
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Ingredients
  1. 1-2 delicata squash
  2. 1/2 tbsp coconut oil plus more as needed
  3. 2 chicken thighs
  4. 1/2 onion
  5. 1 clove garlic
  6. 1 parsnip
  7. 1/2 cup cranberries (use frozen if needed)
  8. 1/2 tsp salt or to taste
  9. 1/4 tsp black pepper
  10. Parsley leaves for garnish (optional)
Instructions
  1. Preheat the oven to 400º F. Slice the squash in half lengthwise and scoop out the seeds. Fill a large baking dish with an inch of water and place the squash face down in the water. Cook in the preheated oven for 35 minutes, or until soft wen pricked with a fork.
  2. While the squash cooks, melt the coconut oil in a skillet over medium heat. Cook the chicken thighs for 5-10 minutes on each side until browned and fully cooked. Remove from the pan and set aside to cool.
  3. Finely chop the onion and parsnip, or alternatively shred in a food processor. Cook in the same skillet over medium heat, stirring occasionally to prevent sticking and burning, for 10-15 minutes until soft. Dice the garlic and add to the onions and parsnips. Cook, stirring occasionally, for 2-3 minutes. Remove to a medium mixing bowl, and stir in the salt and pepper. Shred the cooked chicken into the parsnip mixture.
  4. Add more coconut oil to the skillet if necessary, then cook the cranberries until soft. Stir into the chicken stuffing.
  5. Remove the squash from the oven and carefully take them out of the water, taking care not to splash any of the boiling water. Turn the squash right side up and fill the center with a mound of the stuffing.
  6. Top with parsley leaves if desired and serve warm.
Adapted from Fresh Planet Flavor
Weekly Fig http://blog.weeklyfig.com/
Cucumber Salsa
Serves 2
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Ingredients
  1. 1 cucumber cut in half lengthwise and seeded
  2. 1 tomato quartered and seeded
  3. 1 jalapeño ribs and seeds removed
  4. 2 cloves garlic minced
  5. 2 tablespoons cilantro leaves
  6. 1 tablespoon lime juice
  7. 1/2 teaspoon salt
Instructions
  1. Place all ingredients into a food processor, and pulse until evenly chopped. Or finely chop each ingredient by hand and combine. Add additional lime juice or salt to taste.
  2. Serve over tacos or with chips for dipping.
Adapted from Weary Chef
Adapted from Weary Chef
Weekly Fig http://blog.weeklyfig.com/
 

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

Vegucation: Cucumbers

Cucumbers have many refreshing and nutritional properties that many people don’t know about. They are actually in the same  family as melons, squash, and pumpkins. Cucumbers can help reduce puffiness under the eyes, give you energy, and more!

Why are they beneficial?

Cucumbers contain many of the B vitamins which help convert carbs to energy. This is why eating more cucumbers can help you stay awake throughout the day. They are also 95% water, so they make the perfect summer snack. They have plenty of fiber, too, for a healthy digestive system. 

cucumber sliced

When are they in season?

You can usually find cucumbers from mid-June until September in Tennessee. There are a few varieties that might be available at different times, like pickling cucumbers and slicing cucumbers. Always try to buy local and organic when possible. 

How long will they keep?

Cucumbers do not last a very long time before they begin to get squishy. Eat them as soon as possible to get that good crunch. If you must store them, wrap them tightly in plastic wrap individually and keep in the refrigerator. 

How can I prepare them?

Here are a few ideas besides topping your salads with them:

  • Slice them and use them as crackers with tuna or chicken salad. 
  • Add cucumber and strawberry slices to a pitcher of water with some fresh squeezed lime juice for a healthy drink this summer. 
  • Make a greek Quinoa salad with diced cucumber, diced tomato, red onion, olives, and feta cheese.
  • Make cucumber mango salsa to put on grilled fish or chicken.

 

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

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Meal Plan for July 18, 2017

Enjoy your meals and fresh produce this week!

Fried Green Tomato BLT
Serves 2
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Fried Green Tomatoes
  1. 4 eggs
  2. 4 tbsp milk
  3. 3 cups panko crumbs
  4. 1 1/2 cup flour or cornstartch
  5. 1/2 cup parmesan grated
  6. salt and pepper to taste
  7. 3 green tomatoes
  8. butter and oil for pan frying
Sandwich Ingredients
  1. 4 tsp butter
  2. 4 pieces bread
  3. 4 leaves lettuce
  4. 2 handfulls micro greens
  5. 4 pieces cooked bacon
  6. 2 tbsp mayo
  7. 6 slices fried green tomatoes
Instructions
  1. Cook your bacon, wash the lettuce, get out the micro greens, slice your bread.
To make the fried green tomatoes
  1. Get out three bowls. In the first, crack the eggs and add milk and beat together. In the second bowl add the flour. In the last bowl add the panko crumbs, cheese, and seasonings.
  2. Dip each of the tomato slices in the flour first and coat evenly then dip into the egg mixture evenly and lastly into the panko crumb. Place on a plate and repeat for all the sliced tomatoes.
  3. Heat a large skillet pan to med high and add butter and oil enough to cover the bottom completely to get the crumbs coated so they brown nicely.
  4. Add the tomatoes. When the tomatoes are nicely browned on one side flip and add a little more oil and butter mixture till the other side is nicely brown. Remove with a flipper and set aside.
To make the sandwiches
  1. You can either toast your bread and then butter it, or butter it on the outside pieces and grill in a hot pan for a few mins on each side. We love it done in a pan because it gets all crispy and delicious because of the butter.
  2. Then put it all together. Add the mayo to both pieces of bread and then layer the insides on top.
Adapted from Cooks with Cocktails
Weekly Fig http://blog.weeklyfig.com/
Baked Romanesco Cauliflower
Serves 2
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Ingredients
  1. Salt and pepper
  2. 1 head romanesco broccoli
  3. 1 1/2 tablespoons extra-virgin olive oil plus more for baking dish
  4. 1/2 pound fresh mozzarella sliced
  5. 1/2 cup grated Parmesan
  6. 1/2 dozen black olives pitted
  7. 1 teaspoon roughly chopped capers
  8. 2 garlic cloves minced
  9. 1/4 teaspoon crushed red pepper
  10. Pinch of dried oregano
Instructions
  1. Put a large pot of well-salted water over high heat and bring to a boil. Heat oven to 375 degrees.
  2. Cut cauliflower into quarters and trim away the core and any tough bits. Chop quarters into rough 2-inch cubes. Transfer to boiling water and cook for 2 minutes. Drain and rinse with cool water.
  3. Lightly oil a baking dish. Arrange blanched cauliflower in one layer. Season lightly with salt and pepper.
  4. Tear mozzarella slices and scatter over the top, then sprinkle with parmesan. Arrange olives here and there. In a small bowl, stir together capers, garlic, red pepper and 1 1/2 tablespoons olive oil. Drizzle mixture evenly over the top.
  5. Bake for about 30 minutes, until cheese has browned a bit and cauliflower is tender when pierced with a fork. Let rest 10 to 15 minutes before serving. Sprinkle with a good pinch of dried oregano.
Adapted from New York Times Cooking
Weekly Fig http://blog.weeklyfig.com/
Chicken and Sausage Gumbo
Serves 2
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Ingredients
  1. 4-6 oz andouille sausage sliced into 1/4-inch rings
  2. 1 tablespoon butter
  3. 1 tablespoon olive oil
  4. 1/8 cup all-purpose flour
  5. 1 chicken breast
  6. 1 medium yellow onion diced
  7. 1/2 green bell pepper diced
  8. 1 celery stalk thinly sliced
  9. 3 garlic cloves minced
  10. 1/2 tablespoon cajun spice/seasoning
  11. salt and fresh ground pepper to taste
  12. 1 1/2 cups chicken broth
  13. 1 cup fresh diced tomatoes
  14. 1/2 cup slices of okra
  15. 2 prepared brown rice
  16. chopped fresh parsley for garnish
Instructions
  1. Set a large pot over medium heat and add sausage slices; cook for about 4 minutes, or until browned on all side. Remove from pot and set aside.
  2. Add butter and oil to the pot; melt and swirl to coat.
  3. Whisk in the flour; whisk and cook for about 2 minutes, or until flour mixture starts to brown.
  4. Add chicken and continue to cook for 5 minutes, stirring frequently.
  5. Stir in onions, chopped bell pepper, celery, garlic, cajun spice, salt, and pepper.
  6. Continue to cook until veggies are tender, about 5 to 6 minutes, stirring frequently.
  7. Pour in chicken broth and add tomatoes; bring mixture to a boil.
  8. Add in the previously prepared sausage and sliced okra; reduce heat and simmer for 5 minutes.
  9. Remove from heat.
  10. Serve over prepared brown rice and garnish with parsley.
Adapted from Diethood
Adapted from Diethood
Weekly Fig http://blog.weeklyfig.com/
Spaghetti with Kale and Cherry Tomatoes
Serves 2
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Ingredients
  1. 1/2 lb spaghetti
  2. 1/2 lb cherry tomatoes halved
  3. 1/2 bunch of kale destemmed and chopped
  4. Zest of 2 lemons
  5. 2 tablespoons olive oil
  6. 1 teaspoon salt
  7. Pinch of red pepper flakes (optional)
  8. Salt and pepper to taste
  9. Grated Parmesan cheese for serving
Instructions
  1. Place spaghetti, cherry tomatoes, kale, lemon zest, olive oil, and salt in a large, shallow pan (the pan should be large enough that the dry spaghetti can almost lie flat).
  2. Add 4 cups of water and bring to a boil.
  3. Boil mixture, stirring and turning pasta frequently with tongs, until pasta is al dente and water has nearly evaporated, about 9 to 10 minutes.
  4. Season to taste with salt and pepper, top with Parmesan cheese and serve!
Adapted from The Iron You
Adapted from The Iron You
Weekly Fig http://blog.weeklyfig.com/
Leek and Red Potato Gratin
Yields 8
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Ingredients
  1. 2 Tbs olive oil
  2. 2 leeks halved lengthwise then thinly sliced
  3. 1 tsp chopped fresh thyme
  4. 1 1/2 tsp salt
  5. 1/4 tsp freshly ground pepper
  6. 1 1/2 lb red potatoes cut into thick rounds
  7. 1 1/2 cups chicken broth
Instructions
  1. Preheat an oven to 400°F. Line a baking sheet with parchment paper. Set a 1-quart baking dish on the sheet.
  2. In a sauté pan over medium heat, warm the olive oil. Add the leeks, thyme, salt and pepper and cook, stirring occasionally, until softened, about 6 minutes. Transfer to a large bowl, add the potatoes and toss to combine. Transfer the potato mixture to the baking dish, lightly pressing down on the potatoes. Pour the broth over the top.
  3. Transfer to the oven and bake until the potatoes are tender and the tops are golden brown, about 40 minutes. Let cool for 10 minutes before serving. Serves 8.
Adapted from Williams Sonoma
Adapted from Williams Sonoma
Weekly Fig http://blog.weeklyfig.com/
 

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

Meal Plan for July 12, 2017

This week brings some unique veggies like purple snap beans and Italian bullhorn peppers. Enjoy incorporating them into your meals this week!

Balsamic Green and Purple Bean Salad with Peaches
Serves 2
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Ingredients
  1. 2 cups thinly sliced red cabbage
  2. salt
  3. 1 cup purple and/or green snap beans ends snapped off
  4. 1 tablespoon sliced chives plus 1 tablespoon, minced
  5. 1 clove garlic minced
  6. 1 tablespoon balsamic vinegar
  7. 1 tablespoons olive oil
  8. 1 peach sliced
  9. 1/2 tablespoon chopped basil leaves
  10. black pepper
Instructions
  1. Set the sliced cabbage in a colander, and sprinkle with 1/4 teaspoon of sea salt. Set aside to drain for 20 minutes or more, turning every so often to release juices.
  2. Next, bring a large pot of water to a rapid boil. Add a generous amount of salt. Blanch the beans until just tender (2 - 3 minutes, depending on the size). Drain, immerse cooked green beans in ice water, and drain again. Slice each in half.
  3. To make the balsamic vinaigrette, combine 1 tablespoon minced chives, 1 clove garlic, and a pinch of salt. Use a fork to whisk in the balsamic vinegar. Whisking constantly, drizzle in the olive oil until emulsified.
  4. Set the sliced cabbage in a bowl with remaining chives. Toss with a third of the vinaigrette. In another bowl, toss the halved green beans with a third of the vinaigrette and several pinches of salt, as needed. Allow vegetables and vinaigrette to mingle for a few minutes.
  5. To assemble the salad, toss the dressed cabbage and green bean mixtures with sliced peaches, torn basil leaves, and the remaining third of the vinaigrette. Finish with ground black pepper to taste.
  6. Salad will keep well sealed in the fridge for 2 days, though the colors and textures are most vibrant just after assembly.
Adapted from Brooklyn Supper
Adapted from Brooklyn Supper
Weekly Fig http://blog.weeklyfig.com/
The Ultimate Veggie Sandwich
Serves 2
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Ingredients
  1. 4 slices bread
  2. 1/2 cup spinach
  3. 2 slices provolone cheese
  4. 4 tbsp mashed avocado mixed w/1 tsp. fresh lemon juice & salt to taste
  5. 1/2 cucumber thinly sliced
  6. 4 tomato slices
  7. 1 cup suunflower sprouts
Chive & Onion Spread
  1. 2 oz cream cheese softened
  2. 3 tbsp plain Greek yogurt
  3. 1 tbsp chopped fresh chives
  4. 1/8 tsp onion powder
  5. 1/8 tsp garlic powder
Instructions
  1. For each sandwich, lightly toast bread. Once cooled, on one slice spread a thin layer of chive & onion spread. Top with spinach, cheese, mashed avocado, cucumber, tomato, and sprouts. Spread thin later of chive & onion spread on another slice of bread and top your sandwich. Enjoy!
Adapted from Tried and Tasty
Adapted from Tried and Tasty
Weekly Fig http://blog.weeklyfig.com/
Beef and Broccoli Stir Fry
Serves 2
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Ingredients
  1. 1 pound flank steak sliced into 1/4 inch thick strips
  2. 3 cups small broccoli florets
  3. 1/2 cup beef stock
  4. 5 cloves garlic minced
  5. 2 tablespoons corn starch
  6. 1 tablespoon olive oil
  7. For the sauce
  8. 1/2 cup soy sauce
  9. 1/4 cup brown sugar
  10. 2 teaspoons corn starch
Instructions
  1. Toss sliced beef in a large bowl with corn starch.
  2. Heat olive oil in a pan over medium heat for a few minutes. Add sliced beef and cook until it browns, a few minutes, stirring frequently. Transfer to a plate and set aside.
  3. Add broccoli and garlic to the pan, and stir. Add beef broth. Let simmer until the broccoli is tender, about 10 minutes, stirring occasionally.
  4. While waiting for the broccoli to cook, combine all of the sauce ingredients in a bowl and mix well.
  5. Add the reserved beef and sauce to the pan, and stir. Let simmer for 5 minutes so the sauce thickens a bit.
Adapted from Savory Tooth
Adapted from Savory Tooth
Weekly Fig http://blog.weeklyfig.com/
Sausage and Pepper Stuffed Zucchini
Serves 2
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Ingredients
  1. 2 medium zucchini
  2. 1/2 pound Italian Sausage crumbles
  3. 2 Italian bullhorn peppers
  4. 1 candy onion diced
  5. 1/4 tsp salt
  6. 1/4 tsp pepper
  7. 1/4 tsp dried oregano
  8. 1/4 tsp dried basil
  9. 1 clove garlic minced
  10. 1/2 cup diced tomato
  11. 1/4 cup mozzarella cheese shredded
Instructions
  1. Preheat oven to 375 degrees.
  2. Cut zucchini in half lengthwise and use a spoon to hollow it out, leaving 1/4 of the flesh. Place into a large baking dish, cut side up.
  3. Brown the sausage in a skillet over medium heat. Remove the sausage from the pan with a slotted spoon and set aside leaving the drippings in the pan.
  4. Reduce the heat to medium and add the peppers, onions, garlic, salt, pepper, basil and oregano to the skillet; cook until the peppers and onions are soft, about 7 minutes. Add the tomatoes and sausage to the pan and simmer uncovered for about 10 minutes, stirring frequently. Add a little water if there is not enough liquid in the pan
  5. Fill the zucchini with the meat mixture and top with the shredded cheese. Bake in the preheated oven for 30 minutes.
Adapted from The Two Bite Club
Adapted from The Two Bite Club
Weekly Fig http://blog.weeklyfig.com/
 

 

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

Vegucation: Delicata Squash

The delicata squash is named for its delicate skin, which is edible just like yellow squash or zucchini. It has beautiful green stripes that make it stand out among others in its family. 

Why is it beneficial?

Delicata squash is low calorie and low carb, but has plenty of fiber to keep you full. Similar to other squashes, delicata has vitamins A and C which are two important antioxidants. It also has iron and calcium to support healthy bones and blood. Leaving the skin on increases your intake of these nutrients. Delicata is a great substitute for those who are gluten free because it is filling and can be spiralized into pasta.

When is it in season?

You can usually find local delicata beginning into winter and into spring or early summer. The season varies depending on weather. Be sure to buy organic since the skin is edible and very thin.

How long will it keep?delicata squash

Your delicata squash will last a few weeks if it isn’t quite ripe yet. Ripe squashes will be yellow with green stripes, while unripe squashes will be light green with darker green stripes. Keep it in a cool dry place and avoid refrigerating. Try to eat it when it’s fully ripe to receive all of its benefits. 

How do I prepare it?

Always wash it if you plan on eating the skin, and be sure to scoop the seeds out of the  middle after cutting into it. Here are a few recipe ideas to get you started:

  • Slice the squash into half-moon shapes. Season with salt, pepper, and fresh rosemary. Roast at 425 degrees for 16 minutes, flipping halfway through. 
  • Slice lengthwise and stuff the squash with whatever you like. Quinoa, spinach and ricotta, or ground turkey and diced tomato are good options. Then roast in the oven. 
  • Puree cooked squash to make a soup.
  • Add roasted squash to salads, tacos, or quesadillas. 

 

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

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