Weekly Fig

A Private Buying Club, Chattanooga TN

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Fermentation February: Sourdough

This is the second post in our Fermentation February series. To read the first post, go here

Is Sourdough Bread Good For You?

I know what you’re thinking. “But it’s white bread, and only whole wheat is healthy.” “Wait, bread is fermented?” Yes! Wild yeast is present in the sourdough starter (whether bought or homemade). Phytic acid found in the bran of wheat can stop enzymes from breaking down protein and starch in the stomach. This can cause digestive problems in some people. Phytic acid also binds to nutrients like magnesium, calcium, and iron and keeps our bodies from absorbing them. Luckily, the wild yeast used to make sourdough cancels out the phytic acid, making sourdough easier to digest and nutrients easier to absorb. The long, slow fermentation is what neutralizes the phytic acid, so quick yeast doesn’t have the same effect. Sourdough is also a prebiotic which supports gut health! 

How To Make Your Own

  1. Get your hands on a starter. You can buy one through us here, or make your own if you’re feeling adventurous (find directions here). 
  2. Make your leaven the night before you plan on baking. Combine 1/2 tablespoon of your starter with 1/4 cup of flour and 2 tablespoons + 2 teaspoons water. Mix well, cover, and let sit for twelve hours. 
  3. In a separate bowl, mix the leaven with 1 1/4 cups of water. Mix in 2 cups of flour. Cover with a clean cloth and let rest for 30 minutes to 2 hours. 
  4. In another bowl, dissolve 2 teaspoons of salt in 3 teaspoons of water. Pour on top of the rested dough and pinch to let it soak in. Rest for another 10 minutes.
  5. Lift your dough and fold it over, then turn the bowl a quarter turn. Repeat three more times. Do the whole procedure three more times at 30 minute intervals. 
  6. Shape the dough into a ball and place on a clean, floured towel inside a wicker basket or colander. Let it sit until it is about 50% bigger, then transfer to the fridge for 8-12 hours. 
  7. Bake immediately after. Preheat the oven to 425 degrees and place your baking stone with a pot of water (or a dutch oven) inside to heat simultaneously. Once the oven is preheated, take your baking stone or dutch oven out, carefully flour it, and place the loaf inside. Slice an X on the top of the loaf with a knife.
  8. Bake for an hour, then reduce heat to 350 degrees and bake for 10-15 more minutes (remove lid if using dutch oven). Take it out of the oven and enjoy!

Meal Plan for February 14, 2018

Happy Valentine’s Day! We LOVE our members!

 

Lemon Parmesan Salmon, Mushrooms, and Green Beans
Serves 2
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Ingredients
  1. 1/4 tablespoon butter
  2. 1 clove garlic
  3. 1 tablespoons lemon juice
  4. 1 tablespoon minced fresh parsley
  5. Salt and pepper to taste
  6. 2 salmon fillets
  7. 1/3 lb green beans trimmed
  8. 2 oz fresh mushrooms sliced
  9. 1/8 cup grated Parmesan cheese
Instructions
  1. Preheat oven to 400F. Lightly grease a baking sheet and set aside.
  2. In a small saucepan over medium-high heat, melt butter, then saute garlic in butter until lightly browned. Remove from heat and stir in lemon juice, parsley, and salt and pepper to taste.
  3. Arrange salmon, green beans, and mushrooms on baking sheet and drizzle butter mixture over top. Sprinkle with Parmesan cheese.
  4. Bake salmon at 400F 20-25 minutes or until fish is cooked through and vegetables are tender. Enjoy!
Adapted from Whole and Heavenly Oven
Weekly Fig http://blog.weeklyfig.com/
Butternut Squash and Spinach Lasagna
Serves 2
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Butternut Squash Filling
  1. 2 cups butternut squash puree* about half of squash
  2. 1 cup ricotta cheese
  3. 1/2 cup milk or more, if needed
  4. 1/4 + 1/8 teaspoon salt
  5. 1/4 teaspoon nutmeg
Spinach Filling
  1. 1 cup cooked spinach 8 oz uncooked
  2. 1 cup ricotta cheese
  3. 1 cup mozzarella cheese
  4. 2 garlic cloves minced
  5. 1/4 teaspoon salt
  6. pepper to taste
Other Ingredients
  1. 10 oz lasagna noodles cooked (for gluten free, use Tinkyada brown rice lasagna noodles)
  2. 1 and 1/2 cups mozzarella cheese or more
  3. 1/2 cup Parmesan cheese on top
  4. Italian seasoning
  5. Paprika
  6. Basil
Butternut Squash Filling
  1. For this filling, you will need to have pre-cooked butternut squash puree.* Using food processor, combine 2 cups of butternut squash puree with Ricotta cheese, milk, salt and nutmeg. Add more milk if needed (to make the butternut squash filling very creamy). Mix very well, taste and add more salt, if needed.
Spinach Filling
  1. Combine spinach, Ricotta cheese, mozzarella, garlic, salt and pepper. Mix, taste, and add more salt and pepper, if needed.
Cooking lasagna noodles
  1. Bring a very large pot of water to boil, and cook lasagna noodles according to package instructions. Rinse in cold water, drain. Using knife, trim noodles to fit your baking dish (if necessary).
Lasagna assembly
  1. Prepare a baking dish - I used a casserole dish 11 inches x 8.5 inches x 3 inches deep. Grease the lasagna dish lightly with olive oil spray. Spread 1/3 of butternut squash filling on the bottom of the dish. Sprinkle lightly with mozzarella cheese. Top with cooked lasagna noodles without overlapping (I used 3 noodles).
  2. Spread half of spinach filling over the noodles. Top lightly with Mozzarella cheese. Top with cooked noodles.
  3. Spread another layer (1/3) of butternut squash mixture, then sprinkle lightly with Mozzarella cheese. Top with cooked noodles.
  4. Spread the remaining half of spinach filling over the noodles. Top lightly with Mozzarella cheese. Top with the final layer of cooked noodles.
  5. Spread a generous amount of butternut squash filling (the remaining 1/3) over this final layer of noodles, sprinkle with grated Parmesan and remaining mozzarella cheese (about 1/2 cup of mozzarella). Generously sprinkle the cheese with Italian seasoning, paprika, basil.
  6. Cover the baking dish with foil and bake for 30 min. Remove foil and bake additional 10 minutes.
Notes
  1. *To make butternut squash puree, slice your squash in half lengthwise and scoop out seeds. Roast cut side down for 30 min. at 400 degrees. Remove the squash and let cool slightly. Slice the peel off with a knife and puree the squash with a potato masher or in a food processor.
Adapted from Julia's Album
Adapted from Julia's Album
Weekly Fig http://blog.weeklyfig.com/
Cauliflower Bisque with Homemade Croutons
Serves 2
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Ingredients
  1. 1 cup milk
  2. 1 1/4 cup vegetable stock
  3. 1/2 small head cauliflower separated into florets
  4. 1/2 lb. red potatoes peeled and chopped
  5. 1/2 small onion chopped
  6. 1 clove Garlic crushed
  7. 2 sprigs thyme
  8. salt and freshly ground black pepper to taste
  9. 1 tbsp. unsalted butter
  10. 1 1/2 cups cubed bread
  11. 1/4 cup heavy cream
  12. 1/4 cup pomegranate seeds
  13. Chopped chives for serving
Instructions
  1. Combine milk, stock, cauliflower, potato, onion, garlic, and thyme in a large saucepan. Season with salt and pepper. Bring to a boil over medium-high heat; reduce heat and simmer, partially covered, until the vegetables are very tender, 18 to 20 minutes.
  2. Meanwhile, melt butter in a large skillet over medium heat. Cook, swirling occasionally, until golden brown, 2 to 4 minutes. Add bread and cook, stirring often, until toasted, 10 to 12 minutes. Season with salt and pepper.
  3. Discard thyme sprigs. Puree soup, in batches, in a blender until smooth. Add cream and pulse to combine. Season with salt and pepper.
  4. Serve topped with croutons, pomegranate seeds, and chives.
Adapted from Country Living
Adapted from Country Living
Weekly Fig http://blog.weeklyfig.com/
Butternut Squash, Carrot, Kale, and Potato Soup
Serves 2
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Ingredients
  1. 1/4 cup carrots sliced
  2. 1/2 cup red potatoes chopped
  3. 1 cup butternut squash cubes
  4. 1/2 tablespoon olive oil
  5. 2 cups water separated
  6. 1 large chicken bouillon cube
  7. 1/4 pound large boneless skinless chicken breast
  8. 1/8 cup diced onion
  9. 1/2 teaspoon minced garlic
  10. 1/2 cup kale stem removed and chopped
  11. 1/4 teaspoon each dried sage, rosemary, thyme
  12. Salt and pepper to taste
  13. Freshly grated Parmesan cheese optional
Instructions
  1. Preheat the oven to 375 degrees F. Lightly grease a baking pan.
  2. Combine the sliced carrots, cubed butternut squash, and cubed red potato in a large bowl. Toss with the olive oil, salt, and pepper.
  3. Lay out the vegetables evenly on the baking sheet. Bake for 15 minutes, then flip and stir them around, bake for another 15 minutes.
  4. Meanwhile, combine 1 cups of water with the bouillon cube. Bring the water to a boil and whisk in the cubes to dissolve.
  5. Slice the large chicken breast into 3 even pieces (or use a few smaller ones). (The reason to cut them down is to help them cook quicker.)
  6. Place the chicken pieces in the boiling water with the chopped onion, and minced garlic and cover with a lid. Let the chicken boil until cooked through, about 10-15 minutes.
  7. Turn the heat to low, remove the chicken breasts and allow to slightly cool. Shred the chicken and return it to the pot with the remaining 1 cup of water.
  8. While the chicken is cooking, massage the kale under cold water and rinse well. Remove the stem and finely chop the kale.
  9. Stir the kale and roasted vegetables into the broth. Add the dried herbs - sage, rosemary, and thyme. Season additionally with salt and pepper and additional poultry seasonings if desired.
  10. Optionally top each bowl with freshly grated Parmesan cheese.
Adapted from Chelsea's Messy Apron
Weekly Fig http://blog.weeklyfig.com/
Simple Spinach Salad
Serves 2
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Ingredients
  1. 2 handfuls fresh spinach
  2. grated parmesan
  3. chopped or slivered almonds toasted if you like
  4. crumbled bacon OR fresh thinly-sliced mushrooms to top it off
for the vinaigrette
  1. juice of one lemon about 1/3 cup
  2. small clove of garlic minced (about 1/2 teaspoon)
  3. 1/4 cup olive oil
  4. salt and pepper to taste
to make the vinaigrette
  1. combine lemon and garlic. slowly whisk in oil until the mixture starts to thicken and get cloudy. season with salt and pepper. (be careful if you are using bacon as it is pretty salty already.)
  2. toss salad and serve.
Adapted from On Hand Modern
Adapted from On Hand Modern
Weekly Fig http://blog.weeklyfig.com/
Pan Seared Steak with Mashed Potatoes and Green Beans
Serves 2
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Ingredients
  1. 12 ounces red potatoes
  2. salt and pepper
  3. 1/4 ounces parsley
  4. 6 ounces green beans
  5. 12 ounce New York Strip steak
  6. 2 tablespoons sour cream
  7. 1/2 teaspoon olive oil plus more for cooking
  8. 1 tablespoon butter
  9. 1 clove garlic
Instructions
  1. Preheat oven to 425 degrees. Wash potatoes, then cut into ½-inch cubes. Place in a medium pot with a big pinch of salt and enough water to cover by 1 inch. Bring to a boil and cook until easily pierced by a knife, 12-15 minutes. Drain and return to pot.
  2. Finely chop parsley. Toss green beans, a drizzle of oil, and a pinch of salt and pepper on a baking sheet. Roast in oven until tender, 12-15 minutes.
  3. Heat a drizzle of oil in a large pan over medium-high heat and add minced garlic. Pat steak dry with a paper towel and season all over with salt and pepper. Add to pan and cook to desired doneness, 3-6 minutes per side. Remove from pan and set aside to rest. TIP: Loosely cover steak with aluminum foil to keep it warm.
  4. Add sour cream and ½ tsp olive oil to pot with drained potatoes. Mash with a potato masher or fork until smooth. Season to taste with salt and pepper. TIP: Add a splash of milk to make potatoes extra creamy.
  5. Thinly slice steak against the grain. Divide mashed potatoes, green beans, and steak between plates. Garnish with parsley.
Adapted from Hello Fresh
Adapted from Hello Fresh
Weekly Fig http://blog.weeklyfig.com/
 

 

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

Fermentation February: Sauerkraut

Welcome to your fermentation guide for the month! We’ll be giving you inspiration and information to kick start your health with fermented foods. 

 

What’s the deal with fermentation?

Fermentation has preserved food in cultures for centuries. It is a way of life that we have strayed from because of modern food technology. Fermented foods have naturally occurring probiotics which support gut health. Our intestines have “good” and “bad” bacteria. The “good” bacteria helps digest food and absorb nutrients. Probiotics help the “good” bacteria do their job. So, the more fermented foods you eat, the better your gut health. 

How To Make Sauerkrautsauerkraut 2

Sauerkraut is made from shredded cabbage and is usually found in German and Eastern European cuisines today. It’s simple to make and a great beginner fermenter project. 

 

  1. Start with fresh cabbage. The fresher the cabbage, the more water it has, and the better the brine will be. Slice the cabbage by hand or in a food processor. It doesn’t have to be perfect, just make sure the pieces are about the same size. Add to a large plastic or glass bowl. 
  2. Add salt. This will draw out the moisture from the cabbage to make the brine. A good rule of thumb is two teaspoons per pound of cabbage. Massage the cabbage with clean hands after adding salt to accelerate the process. (Don’t use iodized salt. It inhibits the beneficial bacterial growth. Use sea salt, real salt, or kosher salt instead.) Let the cabbage sit for an hour after massaging. 
  3. After sitting, your cabbage should have a fair amount of brine in the bowl. Transfer to glass jars or a ceramic crock. Do not use a metal container since salt can react with metal. As you add the cabbage to your container, pack it down with your hand to extract more water. The brine should cover the cabbage at all times. (If you don’t have enough brine, dissolve some salt in water and top off your containers.)
  4. If your cabbage isn’t staying under the brine, you can add a fermenting weight if you have one, or sit a glass of water in your jar. Cover your container with a cloth to keep anything out, and let it ferment for at least 24 hours and taste it. You can ferment longer if you like it more tangy. 
  5. When you have reached your preferred taste, close the container, and move it to the refrigerator. As long as the cabbage stays below the brine, it will keep for months. 

Ways To Use Sauerkraut

You can always make a classic reuben sandwich, but there are plenty of delicious ways to use your sauerkraut. 

  • Add it to soups. It tastes great with carrots, peas, and onions. 
  • Sauerkraut is delicious on avocado toast. 
  • Of course, it always goes with sausage or pork. 

Once you get the hang of it, you can start experimenting. use red cabbage instead of green for a colorful twist. Add other veggies like beets or carrots. Get creative! Post your sauerkraut pictures on Facebook or Instagram with #fermentationfeb and tag us, @weeklyfig. We love seeing what you make!

 

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

 

Meal Plan for February 7, 2018

Pineapple Chicken Kabobs
Serves 2
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Ingredients
  1. 2 chicken breasts cut into bite size cubes
  2. 1 cup pineapple chunks
  3. 1 zucchini sliced
  4. 1/2 cup mushrooms sliced
  5. 2 cloves garlic minced
  6. 1/2 cup your favorite teriyaki sauce plus more for brushing
  7. 4-6 skewers wood or metal
  8. cooked rice for serving
  9. red bell pepper, green bell pepper, red onion, etc. optional add ons
Instructions
  1. Place your teriyaki sauce in a zip top bag with the chicken and garlic. Marinate for at least 30 minutes in the refrigerator. If using wooden skewers, soak them in water while the chicken is marinating. Prepare your other ingredients in the mean time.
  2. Assemble your kabobs. Alternate slices of chicken, zucchini, pineapple, and mushrooms.
  3. Grill on medium high heat for about 10 minutes or until chicken is done. Flip once or twice to cook evenly. Serve with rice.
Adapted from Apple of My Eye
Adapted from Apple of My Eye
Weekly Fig http://blog.weeklyfig.com/
Grilled Baguette with Tomatoes, Goat Cheese, and Microgreens
Serves 2
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Ingredients
  1. sliced tomatoes
  2. salt
  3. cracked pepper
  4. olive oil
  5. Soft goat cheese
  6. Honey
  7. Microgreens
Instructions
  1. The quantities don't matter here...just make enough for what you plan to eat right away. Toast your baguette in the oven, then spread some goat cheese on it. Drizzle with honey. Top with sliced tomatoes and a sprinkle of micro greens. Finish with salt and pepper.
Adapted from Kitchenista Diaries
Weekly Fig http://blog.weeklyfig.com/
Jerusalem Artichoke and Mushroom Saute
Serves 2
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Ingredients
  1. 1/2 lb jerusalem artichokes washed and scrubbed clean
  2. 1 Tablespoon extra virgin olive oil or butter
  3. 1/2 lb cremini mushrooms thinly sliced
  4. Pinch of salt
  5. Freshly ground black pepper
  6. 1/4 cup chopped flat leaf parsley
  7. 1 garlic clove finely chopped
  8. 1 teaspoon of lemon zest
  9. The juice of ½ a small lemon
Instructions
  1. Thinly slice the jerusalem artichokes and place them immediately in a medium sized saucepan filled with salted water.
  2. Place the saucepan on the stove and bring to a boil. Reduce to a simmer and cook for about 4 to 5 minutes or until the sunchoke slices are tender but not falling apart. Drain and set aside.
  3. In the meantime make the persillade by finely chopping the flat leaf parsley, lemon zest and garlic together. Set aside.
  4. Heat oil or butter in a large saute pan or skillet on medium heat. Add the mushrooms and a pinch of salt and pepper and turn to coat them well.
  5. Cook, turning the mushrooms over from time to time, until the water in the mushrooms has completely evaporated and the they feel tender to the fork. Add the cooked sunchokes and continue to cook stirring occasionally for another 2 to 3 minutes or so to lightly brown. Add the persillade and stir and cook for an additional minute before removing from heat and adding the lemon juice.
  6. Serve immediately.
Adapted from Gourmande in the Kitchen
Weekly Fig http://blog.weeklyfig.com/
Mushroom & Cabbage Bowl
Serves 2
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Ingredients
  1. 1 tablespoon ghee or butter
  2. ¼ pound ground pork
  3. ¼ cup mushrooms chopped
  4. ½ medium onion chopped
  5. ½ clove garlic minced or pressed
  6. ½ teaspoon fresh grated ginger or ¼ teaspoon dried ginger
  7. 1 small carrot grated
  8. 1 tablespoon coconut aminos or tamari sauce
  9. ¼ pound raw wild caught shrimp peeled, deveined and coarsely chopped
  10. ¼ head cabbage sliced thinly
  11. ⅛ teaspoon fish sauce
  12. Real salt to taste
  13. Finely ground black pepper to taste
  14. Thai sweet chili sauce or other hot sauce (optional)
  15. Cauliflower rice (homemade cooked white rice)
  16. ¼ cup green onion
Instructions
  1. In a large stainless steel or cast iron skillet, over medium heat, cook ground pork, mushrooms, carrots, onion and garlic in ghee (or butter). Cook 3-5 minutes or until pork is fully cooked.
  2. Add your chopped shrimp, thinly sliced cabbage and remaining ingredients to your skillet and season to taste with sea salt and pepper. Continue to cook until vegetables are soft and shrimp is cooked through. When done, remove from heat and set aside.
  3. Serve with cauliflower rice (or cooked white rice) immediately, garnish with green onions and drizzle with Thai Sweet Chili Sauce.
Adapted from Health Starts in the Kitchen
Weekly Fig http://blog.weeklyfig.com/
Honey Garlic Shrimp and Broccoli
Serves 2
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Ingredients
  1. 1/2 lb shrimp shelled and deveined
  2. 1 tbsp garlic minced
  3. 1/2 tsp ginger minced
  4. 1/4 cup honey
  5. 3 tbsp soy sauce
  6. 1 cup broccoli florets
Instructions
  1. In a small bowl, mix together garlic, ginger, honey, and soy sauce.
  2. Place raw shrimp in a large zip lock bag. Pour 1/3 of the honey soy sauce mixture in the bag, then massage the bag to coat shrimp. Seal bag and let shrimp marinate in the refrigerator for 1 hour. Keep the remaining honey soy sauce covered and at room temperature.
  3. Warm a large skillet over medium high heat. Add 2 tablespoons of reserved honey soy sauce to pan and let heat until steaming. Toss broccoli in skillet and cook until warm and tender, about 5-8 minutes. Remove broccoli from skillet and set aside.
  4. Remove shrimp from zip lock bag and discard the bag and marinade. Place 5-10 shrimp in the skillet at a time and cook for 1 minute on each side or until shrimp bodies are curled and browned. Before removing from pan, use tongs to rub shrimp into the caramelized sauce on the bottom of the skillet.
  5. When the shrimp are cooked, return all shrimp and broccoli to skillet. Heat for 2-3 minutes, tossing to catch any remaining caramelized sauce on the bottom of the skillet.
  6. Serve immediately with remaining honey soy sauce drizzled on top.
Adapted from Homemade Hooplah
Adapted from Homemade Hooplah
Weekly Fig http://blog.weeklyfig.com/
 

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

Meal Plan for January 31, 2018

Poached Egg and Avocado Toast
Serves 2
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Ingredients
  1. 2 eggs
  2. 2 slices whole grain bread
  3. 1 avocado cut in half
  4. 2 tablespoons shaved Parmesan cheese
  5. salt and pepper for topping
  6. fresh herbs parsley, thyme, or basil for topping
  7. quartered tomatoes for serving
Instructions
  1. Bring a pot of water to boil (use enough water to cover the eggs when they lay in the bottom). Drop the metal rims (outer rim only) of two mason jar lids into the pot so they are laying flat on the bottom. When the water is boiling, turn off the heat and carefully crack the eggs directly into each rim. Cover the pot and poach for 5 minutes (4 for super soft, 4:30 for soft, 5 or more for semi-soft yolks).
  2. While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done, use a spatula to lift the eggs out of the water. Gently pull the rim off of the eggs (I do this right on the spatula, over the water) and place the poached eggs on top of the toast. Sprinkle with Parmesan cheese, salt, pepper, and fresh herbs; serve with the fresh tomatoes.
Notes
  1. Adding a teaspoon of vinegar to the water before boiling helps the eggs stay together in the water.
Adapted from Pinch of Yum
Adapted from Pinch of Yum
Weekly Fig http://blog.weeklyfig.com/

*For this recipe, you can use Boniato potatoes in the place of sweet potatoes.

Cauliflower Sweet Potato Veggie Burgers
Serves 2
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Ingredients
  1. 1/3 small head cauliflower cut into small florets
  2. 1-2 sweet potatoes peeled and cut into 1-inch pieces
  3. salt
  4. Olive oil
  5. Ground cumin
  6. 3 Tbsp flour
  7. 1 large egg beaten
  8. 1/2 teaspoon chili powder
  9. 1/2 tablespoon cilantro
  10. Zest of 1 lime
  11. 1 tablespoon lime juice
  12. 1 avocado
  13. 1/8 cup mayonnaise
  14. 2 burger buns
  15. Sprouts optional for serving
Instructions
  1. Preheat the oven to 425 degrees F.
  2. On a parchment-lined baking sheet, toss the cauliflower with 1 tablespoon of olive oil, 1/4 teaspoon ground cumin and 1/4 teaspoon salt. On a second parchment-lined sheet pan, toss the sweet potatoes with 1 tablespoon olive oil, 1/4 teaspoon ground cumin and 1/4 teaspoon salt. Transfer the pans to the oven and roast until the veggies are lightly browned and caramelized, about 30 minutes.
  3. Transfer the sweet potatoes and the cauliflower to a food processor or blender and pulse until a coarse paste forms. Set aside in a large mixing bowl along with the flour, egg, chili powder, cilantro and lime zest. Fold the mixture together until well-incorporated.
  4. Form the mixture into 2 thick 3-inch patties and set aside on a plate. The mixture will be rather sticky. Refrigerate for 20 minutes uncovered, until the burger mixture is cool and firm.
  5. Meanwhile, make the condiments: in a small mixing bowl, mash the avocado with the lime juice and a generous pinch of salt until coarsely combined.
  6. Preheat the oven to 425 degrees F.
  7. Heat a large skillet over a medium-high heat. Add a thin layer of olive oil. Add the veggie burgers and cook until the top has set, about 3 minutes. Flip the burgers and continue. These are going to feel very mushy at this stage, so if they’re misshapen after you add them to the pan, and/or after you flip, just use a spatula to gently nudge the sides back into a round patty shape.
  8. Transfer to a parchment lined baking sheet with the buns, cut-side up, and bake in the oven for 5 minutes.
  9. Top each bun with a burger, followed by the avocado mash, mayo and sprouts.
Adapted from Feed Me Phoebe
Adapted from Feed Me Phoebe
Weekly Fig http://blog.weeklyfig.com/
Roasted Chicken with Brussels Sprouts, Cauliflower, and Carrots
Serves 2
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Ingredients
  1. 2 Chicken thighs or breasts
  2. 1 cup cauliflower florets
  3. 1 cup halved brussels sprouts
  4. 1 large carrot sliced
  5. 2 tbsp olive oil
  6. 1 tsp Dijon mustard
  7. 1 tsp lemon juice
  8. 1/2 tsp honey
  9. 1/2 tsp dried thyme
  10. pinch of salt
Instructions
  1. In a large baking pan, arrange vegetables in one layer and nestle chicken in between.
  2. In a small bowl, whisk olive oil with Dijon, lemon juice honey, thyme and salt. Drizzle mixture all over vegetables and chicken, use a spatula or your hands to make sure everything has been covered.
  3. Roast in the oven for 30-35 minutes.
  4. If chicken hasn't browned enough, turn on the broiler and broil for 2-3 minutes, watching carefully to avoid burning.
Adapted from Feed Me Phoebe
Adapted from Feed Me Phoebe
Weekly Fig http://blog.weeklyfig.com/
Skillet Veggie Tacos
Serves 2
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Ingredients
  1. 1 tbsp Chili Powder
  2. 1/2 tsp Black Pepper
  3. 1 tsp Salt
  4. 1 tsp Sugar
  5. 1/2 tsp Paprika
  6. 1/4 tsp Onion Powder
  7. 1/4 tsp Garlic Powder
  8. 1/4 tsp Cumin
  9. pinch Red Pepper Flakes optional
  10. 1/2 cup Mushrooms sliced
  11. 2 bell peppers any color
  12. 1 small red onion thinly sliced
  13. Oil for cooking
  14. Tortillas
  15. Sides such as sour cream, salsa, guacamole, etc.
Instructions
  1. In a small bowl, whisk together all of the fajita seasoning ingredients. Set aside.
  2. In a hot cast iron skillet or fry pan, add 1-1/2 tsp of oil and the sliced red onions. Cook for 3 minutes.
  3. Add all of the peppers and cook until tender and charred. Remove from the pan.
  4. Add another teaspoon of oil and the prepared mushrooms. Sprinkle seasoning and cook until the first side is charred and mushroom is beginning to get tender. Flip and repeat.
  5. Add the peppers back to the pan and cook for a few more minutes. Serve sizzling hot.
  6. Add sides such as tortillas, vegan sour cream, salsa, guacamole, etc.
Adapted from The Veg Life
Adapted from The Veg Life
Weekly Fig http://blog.weeklyfig.com/
Greek Cucumber Bowl
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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
  7. Tzatziki Sauce
  8. 3/4 cup plain greek yogurt
  9. 1/2 lemon juiced
  10. 1/2 cup fresh dill
  11. 1 tablespoon chopped green onion
  12. 1 teaspoon honey
  13. 1/2 teaspoon salt
  14. 1/4 teaspoon minced garlic
  15. 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/
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 (optional) ribs and seeds removed
  4. 2 cloves garlic minced
  5. 2 tablespoons cilantro leaves
  6. 1 tablespoon lime juice
  7. 1/2 teaspoon salt
  8. 1/4 cup red onion finely diced
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 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: Boniato Sweet Potatoes

Boniato potatoes are similar to the vibrant orange sweet potatoes you’re used to. They have a less sweet taste and have the texture similar to a baking potato. They can even have a nutty flavor when cooked. Boniato potatoes are more common in Cuban and Latin American cuisines, but they are slowly gaining popularity in the states.

Why are they beneficial?

Just like traditional sweet potatoes, boniato potatoes have plenty of vitamins A and C which are important antioxidants. They are also rich in potassium and fiber. Boniato potatoes are low on the glycemic index which makes them a great carb for diabetics and those on a low sugar diet. 

When are they in season?

This variety of potato can be grown year round, so availability depends on farmers near you. 

How long will they keep?

If kept in a cool, dark place, potatoes will last for a week or two. You can also cook them in a large batch and store them in the refrigerator for three days as leftovers.

How do I prepare them?

You can cook boniato potatoes just like any other potato. The flavor will go with any dish that a normal sweet potato would go with. Here are some fun recipe ideas:

 

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

 

Nourishing Loaded Cauliflower Soup

It’s soup weather and this is the perfect low carb, nourishing soup for you to enjoy. It’s just like loaded baked potato soup but without all the carbs.  Try this Nourishing Loaded Cauliflower Soup and let us know what you think!

Nourishing Loaded Cauliflower Soup
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Ingredients
  1. 1 onion, chopped
  2. 1 large head of cauliflower, florets and stems cut into manageable pieces
  3. 2-3 cups of chicken bone broth (this makes it nourishing)
  4. 3-4 cloves garlic minced or 1 tsp garlic powder
  5. 1 tsp sea salt
  6. 1 tsp black pepper
  7. 8 oz of cream cheese
  8. Toppings: Bacon, shredded cheese, sour cream, jalapenos, chopped green onion
Instructions
  1. Push the Saute button on your Instant Pot.
  2. Saute onions until softened. Add garlic.
  3. Add cauliflower florets and stems.
  4. Add chicken bone broth.
  5. Put IP on High Pressure for 5 minutes.
  6. This is a good time to prep toppings like cooking bacon and chopping green onions.
  7. Quick release IP and use a immersion blender to puree your cauliflower. You can put this into a blender if you want but an immersion blender is highly recommended.
  8. Add in cream cheese in chucks and mix to heat up and blend.
  9. Bowl up and add toppings.
Weekly Fig http://blog.weeklyfig.com/

Nourishing Loaded Cauliflower Soup
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Nourishing Loaded Cauliflower Soup
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Meal Plan for January 24, 2018

Mushroom and Microgreen Omelet
Yields 1
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Ingredients
  1. 1 tablespoon unsalted butter divided
  2. 1 1/2 ounces mushrooms thinly sliced (about 3/4 cup)
  3. salt and pepper
  4. 3/4 cup microgreens
  5. 3 large eggs
Instructions
  1. Heat half the butter in a small nonstick skillet over medium-high heat. Cook mushrooms, undisturbed, until they begin to release their liquid, about 2 minutes; season with salt and pepper, and stir. Cook until golden brown, about 2 minutes more. Transfer mushrooms to a small bowl; stir in microgreens.
  2. Whisk eggs in a medium bowl until well combined; season with salt and pepper. Wipe skillet clean with paper towels. Melt remaining butter over medium heat, swirling to coat bottom of pan. Pour eggs into skillet, and cook, undisturbed, until edges are set slightly. With a heatproof flexible spatula, push eggs from edge toward center, tilting pan to let uncooked eggs run underneath, until omelet is just set, 1 to 2 minutes. Place mushroom filling on 1 side of omelet. Using spatula, gently fold other side of omelet over filling. Serve immediately.
Adapted from Martha Stewart
Adapted from Martha Stewart
Weekly Fig http://blog.weeklyfig.com/
Citrus Chicken Quinoa Salad
Serves 2
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Ingredients
  1. 1 cup cooked quinoa
  2. 2 Tablespoons olive oil
  3. 2 chicken breasts chopped into bite size pieces
  4. 2 cloves garlic minced
  5. 1/2 teaspoon paprika
  6. 1/2 teaspoon salt
  7. 2 oranges peeled and chopped
Dressing
  1. 1/4 cup fresh lime juice
  2. 1/3 cup chopped fresh cilantro
  3. 1 Tablespoon fresh orange juice
  4. 1 Tablespoon olive oil
  5. 1 Tablespoon honey
Instructions
  1. Cook quinoa according to package directions. Transfer cooked quinoa to a large bowl and let cool.
  2. Pour olive oil into a large skillet over medium heat. Add chicken and roasted garlic, stirring it all around to coat with oil. Sprinkle with smoked paprika and salt. Stir and cook until chicken is done, about 8 minutes. Add cooked chicken and oranges to the quinoa. Stir to combine. Set aside.
  3. For the dressing: whisk all of the dressing ingredients together. Pour over salad and toss to coat everything evenly. Serve immediately. Leftovers keep well in the refrigerator for 4-5 days.
Notes
  1. Make ahead tip: This is a perfect recipe to make ahead of time because the flavors taste amazing by day 2. Simply prepare through step 3, cover tightly, and refrigerate overnight.
Adapted from Sally's Baking Addiction
Weekly Fig http://blog.weeklyfig.com/
Mushroom & Cabbage Bowl
Serves 2
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Ingredients
  1. 1 tablespoon ghee or butter
  2. ¼ pound ground pork
  3. ¼ cup mushrooms chopped
  4. ½ medium onion chopped
  5. ½ clove garlic minced or pressed
  6. ½ teaspoon fresh grated ginger or ¼ teaspoon dried ginger
  7. 1 small carrot grated
  8. 1 tablespoon coconut aminos or tamari sauce
  9. ¼ pound raw wild caught shrimp peeled, deveined and coarsely chopped
  10. ¼ head cabbage sliced thinly
  11. ⅛ teaspoon fish sauce
  12. Real salt to taste
  13. Finely ground black pepper to taste
  14. Thai sweet chili sauce or other hot sauce (optional)
  15. Cauliflower rice (homemade cooked white rice)
  16. ¼ cup green onion
Instructions
  1. In a large stainless steel or cast iron skillet, over medium heat, cook ground pork, mushrooms, carrots, onion and garlic in ghee (or butter). Cook 3-5 minutes or until pork is fully cooked.
  2. Add your chopped shrimp, thinly sliced cabbage and remaining ingredients to your skillet and season to taste with sea salt and pepper. Continue to cook until vegetables are soft and shrimp is cooked through. When done, remove from heat and set aside.
  3. Serve with cauliflower rice (or cooked white rice) immediately, garnish with green onions and drizzle with Thai Sweet Chili Sauce.
Adapted from Health Starts in the Kitchen
Weekly Fig http://blog.weeklyfig.com/
Creamy Broccoli and Mushroom Chicken
Serves 2
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Ingredients
  1. 2 chicken breasts
  2. salt and pepper to taste
  3. 1/2 tablespoon oil
  4. 1/2 tablespoon butter
  5. 1 cup broccoli florets
  6. 2 ounces mushrooms sliced
  7. 1 clove garlic minced
  8. 1/2 cup half-and-half
  9. 1/8 cup Parmesan cheese shredded
Instructions
  1. Heat oil in a large skillet over medium-high heat. Season chicken with salt and pepper on both sides and cook 3-4 minutes per side until cooked through and to 165 degrees F. Remove from pan.
  2. Melt the butter in the skillet over medium heat and add the broccoli and mushrooms. Stir-fry until the broccoli is almost tender. Add the garlic and cook another 30 seconds.
  3. Pour in the cream and bring to a simmer while stirring. Continue to stir and cook until slightly thickened. Mix in the Parmesan cheese, season with salt and pepper to taste, add the chicken back in and coat in the sauce and veggies and serve.
Adapted from Real House Moms
Adapted from Real House Moms
Weekly Fig http://blog.weeklyfig.com/
Jicama and Carrot Slaw
Yields 4
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The Dressing
  1. 1 tbsp + 2 tsp fresh lime juice
  2. 3/4 tsp honey
  3. 1/4 tsp ground cumin
  4. 1/8 tsp salt
  5. 1 tbsp + 2 tsp extra-virgin olive oil
The Salad
  1. 1 jicama peeled & thinly sliced
  2. 2 carrots grated
  3. 3 tbsp minced cilantro
The Dressing
  1. In a small bowl, whisk together the lime juice, honey or agave nectar, cumin and salt. Slowly whisk in the olive oil.
The Slaw
  1. In a large bowl, toss together the jicama, carrot, and cilantro.
  2. Add the dressing and toss to coat. Serve.
Adapted from Cookie Canuck
Adapted from Cookie Canuck
Weekly Fig http://blog.weeklyfig.com/
 

 

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

Partner Spotlight: Bluff View Art District Bakery

The Bluff View Art District Bakery is located in the historic Bluff View district near the Hunter Art Museum. It’s the definition of Chattanooga–historic, down to earth, and all about supporting small business. Andre Charitat, marketing manager for the Bluff View Art District says his favorite thing about Chattanooga is the sense of community that chooses to support local.

How It Started

The bakery was born out of necessity. Restaurants in the district needed a company to supply their bread, so they built their own. Now, the Art District Bakery supplies Tony’s famous garlic bread and sandwich bread for Rembrandt’s and the Back Inn Cafe.

Fresh is Bestbluff view bakery rack

Workers at the bakery arrive early in the morning each day to prepare the bread, so it is always fresh. They use quality ingredients, some of which come from their own garden. The rosemary olive oil bread calls for fresh picked rosemary sprigs. Since they make their bread every day, all of their products are free of preservatives or fillers, and that’s difficult to find in your average grocery store. The bakery has large viewing windows so customers can always see what’s going on in the kitchen.

Commitment to Sustainability

All of the food scraps and egg cartons from the bakery go into the compost pile in the garden. They use the compost to fertilize whatever they’re growing, which ranges from kale to green onions to herbs. They support local businesses as much as possible, so their products never have to travel far.

bluff view bakery garden

You can visit the Bluff View Bakery every day from 12 pm – 5 pm.

Or you can purchase their products on our website.

 

 

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

How to Get the Most Out of Your Delivery

Getting a bag of fresh vegetables each week can be both a blessing and a curse. On the plus side, you get amazing local produce delivered right to your door. But we are all familiar with the bell pepper all wilted in the very back of the refrigerator, or the squash that has sat in the produce basket a little too long. With proper planning and organization, all of those beautiful veggies won’t be wasted!

1. Prioritize which vegetables you eat first.

Some vegetables last longer than others. Plan on eating veggies like mushrooms, greens, cucumbers, and peppers first. These items are more perishable than winter squashes and potatoes, for example. By eating these veggies first, you are also getting the best flavor and nutrient content as possible.

2. Store them in the proper place.

Keep potatoes, onions, and winter squashes in a cool, dry place out of direct sunlight. Cabinets and pantries are best. Just don’t forget about them! Everything else should be refrigerated unless you plan on eating it within a day or so. 

3. Freeze any vegetables you think might go bad.

Many vegetables you get in your weekly fig bag can be frozen with the proper prep. For example:

  • Clean and trim green beans. Blanch them, then freeze. 
  • Peel and pre-slice carrots.
  • Cut broccoli and cauliflower into florets.
  • Dice peppers and onions to throw in soups or stir fries.
  • Cut the corn kernels off of the cob.

 

4. Don’t be afraid to use “ugly” produce.

Bananas that seem too brown or wilted kale can still be used. Bake some banana bread or add them both to a smoothie. Sautéing or roasting wilted or bruised veggies is a good way to use them since you won’t be able to tell once they are cooked. You can also cut around a bruise or bad spot sometimes. Of course,  if your produce develops a nasty smell or is visibly molded, just throw it out and don’t sweat it.

 

With a little bit of effort, you’ll be able to use up all of your Weekly Fig goodies, reduce what is thrown away, and get ready for the next delivery!

 

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

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