Weekly Fig

A Private Membership Association

Author: Rachel Howard (page 1 of 6)

Meal Plan for August 23, 2017

Here are your meals for the week. Enjoy!

Sheet Pan Chicken Fajitas
Serves 2
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Ingredients
  1. 2 boneless chicken breasts cut into strips
  2. 1/2 tablespoon chili powder
  3. 1/2 teaspoon cumin
  4. 1/2 teaspoon smoked paprika
  5. 1/2 teaspoon garlic powder
  6. 1/2 teaspoon salt and pepper
  7. 1 1/2 tablespoons olive oil
  8. 1 bell/Italian pepper sliced
  9. 1/2 poblano pepper sliced
  10. 1/2 sweet onion thinly sliced
  11. juice of 1 lime plus more for serving
  12. 1/8 cup fresh cilantro chopped, plus more for serving
  13. 4 taco shells warmed
  14. 1 cup steamed rice for serving
  15. shredded cheddar, avocado, sour cream, etc. for serving
Instructions
  1. Preheat the oven to 425 degrees F.
  2. On a large baking sheet, toss together the chicken, chili powder, cumin, paprika, garlic, powder, salt and pepper, and 1 tablespoon olive oil. Scoot the chicken to one side of the pan, arranging it in an even layer.
  3. To the opposite side of the pan, add the peppers, onions and remaining 1/2 tablespoon olive oil. Season with salt and pepper and toss to combine. Transfer to the oven and bake for 20-35 minutes or until the chicken is cooked through and the peppers are beginning to char.
  4. Remove from the the oven and toss everything together with the lime juice and cilantro.
  5. To serve, divide the rice among warmed tortillas. Top with chicken, peppers, cheese, avocado, and any other toppings. Enjoy!
Adapted from Half Baked Harvest
Weekly Fig http://blog.weeklyfig.com/
Okra Pilaf
Serves 2
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Ingredients
  1. 2 slices of bacon chopped
  2. 1/2 cup chopped yellow onion
  3. 1/4 cup chopped green bell pepper
  4. 1 cup okra sliced into disks
  5. 1/8 teaspoon cayenne or to taste
  6. 1/2 teaspoon Kosher salt use less salt if using seasoned broth
  7. 1/2 cup long-grain rice
  8. 3/4 cup chicken stock*
Instructions
  1. Spread the chopped bacon out in a pot so it covers the bottom completely and turn the heat to medium. Fry it until it's crispy, then remove the bacon with a slotted spoon and reserve. Drain off all but about 1 tablespoon of bacon fat.
  2. Add the onion and green pepper and sauté for 2 to 3 minutes.
  3. Add the okra and increase the heat to high. Add the cayenne, salt and rice and stir-fry for 1 minute.
  4. Stir in the chicken broth, cover and bring to a boil. Reduce the heat to maintain a low simmer and cook until the rice is done, about 20 minutes.
  5. Fluff up the rice with a fork and stir in the chopped bacon.
Notes
  1. *Review the instructions on your package of rice for how much liquid is needed for your particular brand of rice. Some rice calls for a 1:1 1/2 ratio, some 1:2 ratio, rice to liquid. Use whatever ratio is indicated by your rice package.
Adapted from Simply Recipes
Adapted from Simply Recipes
Weekly Fig http://blog.weeklyfig.com/
Heirloom Tomato Onion Salad
Serves 2
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Ingredients
  1. 1 lb heirloom tomatoes
  2. 1/8 lb red onion sliced
  3. 8 small basil leaves
  4. 8 small parsley leaves
  5. 1/2 tsp salt
  6. 1/2 tsp ground black pepper
  7. 1 tbsp olive oil
  8. 1/2 tbsp balsamic vinegar
  9. 1/2 tbsp honey
Instructions
  1. Coarsely chop up the tomatoes, removing any stems or rough patches. thinly slice the onion and wash the herb leaves after they’ve been plucked from the stem.
  2. Toss all the ingredients together in a large bowl.
  3. Serve immediately or the tomatoes will give off a lot of liquid. You definitely don’t want to make this ahead of time and stick it in the fridge for long or the tomatoes will get mealy and lose their smooth texture.
Adapted from Sweet Beet and Green Bean
Weekly Fig http://blog.weeklyfig.com/
Chicken Salad in Roasted Acorn Squash
Serves 2
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Ingredients
  1. 1 acorn squash halved and seeds removed
  2. olive oil as needed
  3. salt and freshly ground black pepper to taste
  4. 1/2 cup shredded chicken
  5. 2 cups lettuce or spinach
  6. 1/4 cup pomegranate arils
  7. balsamic vinegar to taste
Instructions
  1. Preheat the oven to 425˚F. Drizzle the squash with olive oil and season with salt and pepper. Place cut side down on a parchment paper lined baking tray. Roast for about 30-35 minutes, or until tender.
  2. Let squash cool slighly, then divide the lettuce and chicken among the 4 halves. Add pomegrante arils, season with salt and pepper and drizzle with balsamic to taste.
Adapted from The Feed Feed
Adapted from The Feed Feed
Weekly Fig http://blog.weeklyfig.com/
 

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

Vegucation: Sage

Sage is technically an herb, but its benefits were too important to not include in this series. It’s actually closely related to rosemary, so the two share many properties. Sage was used thousands of years ago as medicine, but now is used to season dishes across the world. 

Why is it beneficial?

Research has shown that eating sage can boost memory, decrease inflammation (like arthritis), and protect against free radicals. It also helps maintain bone density because of its high amount of vitamin K. 

When is it in season?

Sage can be grown year round in Tennessee depending on weather and if farmers choose to grow it. Always buy organic sage whenever possible to avoid consuming extra chemicals and toxins. 

How long will it keep?sage plant

Fresh sage won’t last but a few days. Keep in the refrigerator in loose packaging if you plan to use soon. If you want to make it last longer, you can dry or freeze your herbs. (See below)

How can I prepare it?

You can eat sage fresh or cooked. Usually savory foods go best with sage’s peppery flavor, but feel free to get creative. Check out the ideas listed below:

  • Add it as a garnish before serving.
  • Add it to vegetables before roasting for a deeper flavor. 
  • Learn how to dry your herbs here.
  • Learn how to freeze them here with a simple ice cube tray.
  • Add it to marinades for grilling meat. 
  • If you are vegetarian, sage also goes great with lentils or chickpeas. 

 

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

Meal Plan for August 16, 2017

Late summer always brings hearty squash, delicate tomatoes, and leafy greens. Enjoy the season as you recreate these recipes!

Butternut Squash, Sausage, and Sage Gnocchi
Serves 2
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Ingredients
  1. 1 butternut squash
  2. 1 tablespoon olive oil
  3. 3 links sausage casings removed
  4. 2 tablespoons butter
  5. handful large fresh sage leaves
  6. 2 cloves garlic crushed
  7. Salt and pepper to taste
  8. 1/4 teaspoon ground nutmeg
  9. 1 1/2 cups chicken stock divided into 1/2 cup and 1 cup
  10. 3/4 pound gnocchi
Instructions
  1. Preheat the oven to 475 degrees .
  2. Bring a large pot of water to a boil for the gnocchi. Preheat a large cast-iron skillet over medium-high.
  3. Cut the neck off the squash; peel and cut into 1- to 1 1/2-inch cubes. Reserve the bulb portion to roast for another meal.
  4. Add the olive oil to the skillet, add the sausage. Cook, stirring occasionally and breaking up into bite-size pieces, until browned, about 8 minutes. Using a slotted spoon, transfer the sausage to a bowl. Add the butter to the skillet. When it melts, add the sage; cook until crispy and the butter browns, about 2 minutes. Using a slotted spoon, transfer the sage to a paper towel. Add the garlic to the skillet; stir until fragrant, 1 to 2 minutes. Add the squash; season with salt, pepper and nutmeg. Add the wine and cook, stirring often, until reduced a bit, about 1 minute. Add 1 1/2 to 2 cups stock, depending on how saucy you want the dish to be, and bring to a bubble. Add the sausage; transfer to the oven. Roast until the squash is tender, 12 to 15 minutes.
  5. Salt the boiling water, add the gnocchi and cook until they float to the surface, about 3 minutes. Drain and toss with the squash and sausage sauce; season. Top with the sage leaves. Serve with the grated cheese for passing at the table.
  6. Add the garlic to the skillet; stir until fragrant, 1 to 2 minutes. Add the squash; season with salt, pepper and nutmeg. Add the 1/2 cup stock and cook, stirring often, until reduced a bit, about 1 minute. Add 1 cup of stock, and bring to a bubble. Add the sausage; transfer to the oven. Roast until the squash is tender, 12 to 15 minutes.
  7. Salt the boiling water, add the gnocchi and cook until they float to the surface, about 3 minutes. Drain and toss with the squash and sausage sauce; season. Top with the sage leaves. Serve with the grated cheese for passing at the table.
Adapted from Rachael Ray
Adapted from Rachael Ray
Weekly Fig http://blog.weeklyfig.com/
Spicy Sweet Potato Chicken Chili
Serves 2
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Ingredients
  1. 1/2 lb. chicken breasts
  2. 2 cups chicken broth
  3. 1/2 onion minced
  4. 1 clove garlic minced
  5. 1/2 jalapeno minced (omit if you want it less spicy)
  6. 1 Italian bullhorn pepper, diced
  7. 1 tablespoon butter or olive oil
  8. 1 teaspoon chili powder
  9. 1/4 teaspoon salt
  10. 1 sweet potato peeled and diced
  11. 1 14 oz can can fire roasted tomatoes with garlic undrained
  12. 1 14 oz can black beans drained
  13. cilantro and Cotija cheese for topping
Instructions
  1. Poach the chicken: Bring the chicken broth to a rolling boil and add the raw chicken breasts. Cover and cook for 5 minutes. Turn off the heat and let the chicken continue to cook in the broth for another 20 minutes. Remove the chicken, let cool, and shred with two forks. Reserve 2 cups of broth. Keep chicken in the fridge until ready to use (I did this a day in advance and just stored my chicken and broth together in the fridge).
  2. Saute the veggies: Heat the butter in a large soup pot over medium high heat. Add the onion, garlic, and jalapeño (optional) and saute until tender. Add the chili powder, salt, and sweet potatoes. Saute until the sweet potatoes are lightly browned.
  3. Let it cook: Add the fire roasted tomatoes, black beans, shredded chicken and reserved broth. Stir and cover with a tight fitting lid. Keep over medium heat for 45 minutes without stirring (see notes).
  4. Make it saucy: After 45 minutes, uncover and you’ll see a bunch of chicken and veggies with hardly any liquid. Perfect. Add 2 cups of water (or less, as needed) and stir to combine. Add cornstarch slowly until you reach desired thickness.
  5. Eat: Season with salt and pepper and serve topped with cilantro and Cotija cheese.
Notes
  1. *It works best to use a nonstick pot. If your pot is NOT nonstick, be sure to stir periodically and add some water to prevent sticking and burning.
Adapted from Pinch of Yum
Adapted from Pinch of Yum
Weekly Fig http://blog.weeklyfig.com/
Crookneck Squash and Tomato Bake
Serves 2
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Ingredients
  1. 2 yellow crookneck squash sliced 1/4-inch thick
  2. 2 medium tomatoes sliced 1/4-inch thick
  3. 1 green onion minced
  4. 2 Tbsp. olive oil
  5. 1 Tbsp. wine vinegar
  6. 1 Tbsp. dijon-style mustard
  7. 1/2 tsp. salt
  8. 1/4 tsp. freshly ground black pepper
Instructions
  1. Preheat oven to 400.F
  2. In a lightly oiled 1-quart shallow baking dish, alternate squash and tomato slices. (Choose squash and tomatoes that will be about the same size when sliced.) Sprinkle with green onions.
  3. Combine oil, vinegar, mustard, salt and black pepper. Drizzle over vegetables.
  4. Bake at 400°F for 10 to 15 min. Let cool 10 to 15 min. before serving.
Adapted from Group Recipes
Adapted from Group Recipes
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/
Weekly Fig is a private membership association for local sustainable foods. 

Is Fat Good for Us?

Fat is possibly the most controversial nutrient out there. Years ago we believed too much fat directly caused heart disease, but now studies are showing that it can be good for us. So, what’s the deal? Here are the basics:

What does fat do?

Fat helps absorb vitamins, clot blood, balance hormone production, maintain healthy skin and hair, and supports a working brain (especially those omega-3s). Extremely low-fat diets are missing out on these important functions. Adding healthy fats to your meals also helps you feel more satisfied and can reduce snacking which might help some lose weight. 

So, which fats are healthy?

The “good” fats–the unsaturated fats–are found in fish, avocados, olive oil, canola oil, and nuts and seeds like walnuts, sunflower seeds, pumpkin seeds, and chia seeds. These help lower LDL (bad) cholesterol. Your daily fat intake should consist of mostly unsaturated fats. A handful of walnuts, two tablespoons of chia seeds, or one tablespoon of olive oil are great portions of healthy fats. healthy fats, nuts and seeds

Saturated fats can raise LDL cholesterol, but are fine in moderation along with unsaturated fats. Butter, cheese, yogurt, and most animal derived fat is saturated fat. Coconut oil actually contains both unsaturated and saturated fats, but is still best in moderation. These should not be your primary source of fat. It is important to note that grass-fed meat and dairy contain more beneficial omega-3s  than grain-fed, so this is a healthier option. 

Try to avoid trans fats at all costs. Trans fats are hydrogenated (hardened) vegetable oils, and are usually used to preserve processed food. These hardened oils are more likely to clog arteries than the other two kinds of fats which leads to a higher risk of heart disease. Using whole, real ingredients ensures you won’t be consuming these fats. 

 

Take-Away

There is no single amount of fat intake for everyone. Some people need more fat in their diet, like nursing or pregnant women. Some people need less, like those with a high risk of heart attack. Always talk to your doctor for a more personalized amount. Generally, a well balanced diet with plenty of protein, “good” fat, and fresh vegetables ensures a healthy mind and body. 

 

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

Vegucation: Cayenne Pepper

If you love spicy foods, you’re probably familiar with the cayenne pepper. It can be eaten fresh or dried, and its flavor goes with many different cuisines. Some people even make a health tonic with apple cider vinegar, cayenne, and lemon juice to boost immunity.  

Why is it beneficial?

Cayenne peppers are a great source of vitamin A and can help digestion because it supports enzyme production. The capsaicin in cayenne peppers prevents blood clots by stimulating  circulation. These peppers are also an anti-irritant which can help things like ulcers, upset stomachs, and even diarrhea. Eating cayenne on a regular basis allows you to reap these benefits. 

How long will it keep?cayenne peppers

Fresh cayenne peppers can last a few days, or you can dry or can your peppers to make them last longer. Here’s how to dry them, and here’s how to can them. 

How can I prepare them?

Always wash your peppers before using to get all the dirt off. Whether you eat them fresh or dried, here’s a few ideas:

  • If you have fresh peppers, blend them in a salsa or add them  to stir fries for extra heat. 
  • If you dry your peppers whole, crush them and add to pizza or salad dressing. 
  • You can even make your own hot sauce with this recipe using fresh cayenne peppers. 

 

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

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Meal Plan for August 9, 2017

Enjoy your Fig box this week!

One Pan Rosemary Chicken, Potatoes, and Green Beans
Serves 2
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Ingredients
  1. 2 chicken breasts
  2. 1 1/2 tablespoons butter melted
  3. 1 teaspoon salt divided
  4. 1/4 teaspoon black pepper
  5. 2 teaspoons garlic minced, divided
  6. 1 tablespoons rosemary chopped, divided
  7. 1 teaspoon lemon zest
  8. 1 tablespoon olive oil
  9. 1/2 lb. red or white small potatoes halved or quartered
  10. 1/4 lb. green beans
Instructions
  1. Position a baking rack in center of the oven and preheat the oven to 450ºF. Line a sturdy baking sheet with heavy duty foil.
  2. In a small bowl, combine the melted butter, 1/2 teaspoon salt, black pepper, 1 teaspoon garlic, 1/2 tablespoon rosemary, and lemon zest. Gently the meat with the butter. Place chicken breasts on one side of the prepared baking sheet.
  3. In a bowl, combine the olive oil, 1/4 teaspoon salt, remaining garlic, and 1/2 tablespoon rosemary. Toss the halved or quartered potatoes until the olive oil nicely coats them all. Lay the potatoes on the other side of the baking sheet.
  4. Bake for 20 minutes. If at any point the chicken begins to brown too much during roasting, use a piece of foil to tent ONLY the chicken. After 20 minutes, check the chicken for doneness, if the juices are running clear, or the internal temperature is at 170 degrees, remove the chicken to a plate, and loosely cover with foil.
  5. Toss the green beans in with the potatoes and allow the olive oil to coat the beans. Continue to bake for an additional 10 minutes. My chicken took exactly 30 minutes and I did not need to remove the chicken to a plate. Depending on the size of the chicken breast, you may or may not need to remove. Serve warm.
Adapted from Little Spice Jar
Adapted from Little Spice Jar
Weekly Fig http://blog.weeklyfig.com/
Spaghetti Squash Burrito Bowl
Serves 2
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Ingredients
  1. 1 medium sized spaghetti squash
  2. 1/2 tablespoon high heat oil I use sunflower oil
  3. 1/2 can black beans, drained and rinsed
  4. 1/2 16 ounce jar of salsa
  5. 1 tablespoon olive oil
  6. 1 small bell pepper or Italian pepper cored and sliced
  7. 1/2 red onion sliced
  8. 1 cup corn kernels frozen and defrosted or fresh
  9. 1/2 cup fresh cilantro finely chopped
  10. 1 jalapeno cored and sliced (optional)
  11. 1/2 teaspoon cumin
  12. salt & pepper
  13. 1/2 cup shredded cheddar/monterey jack cheese
Instructions
  1. Preheat the oven to 375°F and line a cookie sheet with foil OR fill a 9 x 13” glass baking dish with about an inch of water.
  2. Wash the spaghetti squash and then slice off the stem at the top (if it is too hard to cut, try cutting a few slices in it and microwaving it for 5 minutes to help soften it). Cut each squash in half lengthwise and then use a spoon to scrap out the seeds and the darker yellow strands that the seeds are attached to.
  3. Rub a little bit of high heat oil on the inner edges of the squash and then place each half face down on the baking sheet/dish. Roast in the oven for 30-45 minutes, depending on the size (longer for larger squash). You can test to see if it’s done by scraping the inside with a fork. Strands should come loose as you scrape all the way down to the flesh.
  4. While the squash is roasting, prepare the filling by warming one tablespoon oil in a large pan over medium heat. Sauté the red onion for a few minutes and then add the peppers and jalapeno. Sprinkle with salt & pepper and cumin and cook to desired softness. I like mine with a little crunch so I only cooked them for about 6-7 minutes.
  5. When the squash is done cooking, allow it to cool for a few minutes before handling. Turn the oven to broil and then transfer the squash to a surface where you can scrape the inside and begin stuffing.
  6. Scrape about 3/4 of the inside out onto a dish and then layer the filling inside (black beans and corn, peppers and onion, salsa and cilantro). Top with the spaghetti squash and press down then add another layer of filling. Sprinkle with shredded cheese.
  7. Broil in the oven for about 5 minutes so that the cheese is bubble and golden brown then serve!
Adapted from Making Thyme for Health
Weekly Fig http://blog.weeklyfig.com/
Fried Green Tomatoes with Avocado and Egg
Serves 2
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Ingredients
  1. 1 large green tomato
  2. salt
  3. Freshly ground black pepper
  4. ½ cup all-purpose flour
  5. 1 large egg
  6. 1 tablespoon buttermilk
  7. 1½ cups breadcrumbs
  8. ½ - 1 cup olive oil for frying
  9. 1 medium avocado
  10. 1 teaspoon fresh lemon juice or more to taste
  11. 4 large eggs
Instructions
  1. Trim ½-inch from the stem and blossom ends of the tomato and discard. Slice tomato into ¼-inch thick slices. Season tomato slices on both sides with salt and pepper. Set aside.
  2. In a shallow dish or pie pan, add the flour. In a second shallow dish, whisk together the egg and buttermilk until blended. Spread the panko breadcrumbs in a third shallow dish.
  3. Working with one tomato slice at a time, dip the tomato slices into the flour to coat evenly, shaking off the excess. Then, dip into the egg mixture, letting the excess drip back onto the dish. Then coat the tomato slices in the panko breadcrumbs, patting firmly to help the breadcrumbs adhere.
  4. Heat ½ cup oil in a 10-inch non-stick or well-seasoned cast iron skillet over medium-high heat until it shimmers. Working in batches if necessary, carefully place tomatoes into the heated oil in a single layer. Cook until the undersides are golden brown, about 2 minutes. Turn the slices and fry until the other sides are browned, about 2 minutes more, adding more oil to the pan as necessary. Drain the fried tomatoes on paper towels.
  5. Cut the avocado in half lengthwise around the pit. Twist the avocado halves in opposite directions and pull the halves apart. Remove the pit from the avocado and discard. Scoop out the avocado pulp into a medium bowl and mash it with a fork and some fresh lemon juice. Season with salt and pepper to taste.
  6. Place tomato slices on plates and top with even amounts of avocado mixture. Set aside.
  7. For the eggs, crack the eggs into 4 small ramekins or sauce dishes. In a 12-inch straight-sided skillet, bring 3 inches of water to a simmer. Turn down the heat so that no more bubbles form on the surface. Carefully slide the eggs into the water, evenly spreading the eggs around the pan so they don't touch each other. Cook eggs, undisturbed, until white is just set and yolk is still runny, 3 to 4 minutes.* Use a rubber spatula to gently release eggs from the bottom of pan, if necessary. Using a slotted spoon, remove eggs from water. Blot the bottom of the spoon on a paper towel to remove excess water. Gently place an egg on each tomato slice. Serve immediately.
Notes
  1. *You can always substitute the poached egg for a fried egg. Just melt a tablespoon of butter in a skillet, crack an egg into the pan and let it cook until the whites are firm. Flip the egg and cook on the other side until the yolk is to your preferred softness. Place on top of the tomato and avocado and serve.
Adapted from Taming of the Spoon
Weekly Fig http://blog.weeklyfig.com/
Vinegar Marinated Cucumbers
Yields 10
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Ingredients
  1. 5 cucumbers
  2. 1 red onion
  3. 1 c. apple cider vinegar
  4. 1/2 c. sugar or more to taste
  5. 1/2 c. water
  6. 1 tsp salt
Instructions
  1. Peel and slice cucumbers into thin slices.
  2. Cut onion in half and cut into very thin slices.Combine onions and cucumbers in a large Ziploc bag.
  3. In a separate, medium-sized bowl, combine remaining ingredients. Stir until sugar dissolves. Pour vinegar mixture over cucumbers and onions in the bag. Press out as much air as you can and seal bag.
  4. Refrigerate at least 20 minutes. Before serving, drain liquid and place in a serving bowl to serve.
Adapted from Fav Family Recipes
Weekly Fig http://blog.weeklyfig.com/
 

If you’re interested in drying your cayenne pepper, here’s a good how-to article from Livestrong.

 

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

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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