In The Cart: Fresh From the Farmers Market

10:04 AM, May 22, 2013   |    comments
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Today's In the Cart segment features healthy recipes made from fresh, local grown ingredients that are available at your farmer's market now.

Strawberry Scones
(yield 8 servings)

Scones are one of my favorite treats, but I can't enjoy them very often because they are not very heart healthy. For example, a Starbucks Blueberry scone contains 460 calories, 22 grams of fat, 12 grams of saturated fat, 75 milligrams of cholesterol, 420 milligrams of sodium, 61 grams of carbohydrate, 2 grams of fiber and 7 grams of protein. Our version contains 50% fewer calories, one-quarter of the fat, saturated fat and cholesterol and 50% less sodium. Choose berries that are dry, firm with fresh looking green caps. Our local berry season only last three to four weeks so buy up, while they are ripe!

Ingredients:
¾ cup non fat strawberry Greek yogurt
2 cups all purpose flour, plus extra for dusting
¼ cup plus 1 Tbsp. granulated sugar
2 tsp. baking powder
½ tsp. baking soda
¼ tsp. kosher salt
Zest of 1 lemon
4 Tbsp. cold unsalted butter, cubed
1 cup chopped fresh strawberries

Preparation:
1. Preheat oven to 425°F
2. In a large bowl combine flour, ¼ cup sugar, baking powder, baking soda and salt. Add butter, and using a pastry cutter, blend together until mixture resembles a coarse meal.
3. Gently stir in lemon zest, strawberries and yogurt.
4. Turn dough out onto a lightly floured surface, gently kneading to combine. Pat dough into a 1-inch thick circle and cut into 8 wedges. Arrange each scone onto a parchment paper lined tray. Evenly sprinkle scones with remaining sugar and bake until golden brown about 15 minutes. Remove from oven and cool

Nutrition per Serving:
Calories 213; Fat 6gm (sat 3.5gm); Cholesterol 15mg; Sodium 244mg; Carbohydrate 35gm; Fiber gm: Protein 5gm

Farmers Market Pizza, Mediterranean Style
(yield 4 servings)

Fire up the grill and cook pizza for the family outside. Naan flat bread is a quick way to cheat on a traditional pizza crust and holds up well on the grill even when fully loaded with your farmer's market pickings. We switch out traditional, American mozzarella for goat cheese which is more prevalent in the heart healthy Mediterranean diet because you get a lot of flavor in a smaller portion. This recipe also provides 18% Daily Value for Vitamin A and 12% Vitamin C in a pizza!

Ingredients:
4 each Naan bread
¼ cup crumbled goat cheese, divided
1 Tbsp. extra virgin olive oil
½ Tbsp. Champagne vinegar
½ tsp. Dijon mustard
¼ tsp. fresh ground black pepper, divided
½ cup grape tomatoes, halved
½ small red onion, thinly sliced
½ cup diced avocado
2 cups, seasonal mixed greens
8 oz. boneless, skinless cooked chicken breast, chilled and diced

Preparation:
1. Heat outdoor grill or indoor grill pan over medium high heat. Grill each Naan bread for about 1 minute per side.
2. In a small bowl whisk together, extra virgin olive oil, Champagne vinegar, Dijon mustard and pepper. Add in tomatoes, red onion, avocado and chicken. Stir to combine
3. Top each Naan bread with equal portions of mixed greens, and tomato mixture and goat cheese.

Nutrition per Serving:
Calories 272; Fat 11gm (sat 2.5gm); Cholesterol 6mg; Sodium 565mg; Carbohydrate 37gm; Fiber 3gm: Protein 9gm

Spelt Salad with Edamame
(yield 6 servings)

Spelt is an ancient grain with a nutty flavor and is an excellent source of manganese and a good source of protein, copper and zinc. Edamame is a soybean that has been part of the Asian diet for years. It is a versatile high protein, high fiber bean that can be eaten as a snack food, much like peanuts or popcorn or included in salads and entrees.

Ingredients:
1 cup uncooked spelt
2 cups cooked and cooled edamame
½ cup diced celery
½ cup dried cherries
1/3 cup chopped, dried figs
3 Tbsp. balsamic vinegar
1 Tbsp. extra virgin olive oil
¼ tsp. kosher salt
½ tsp. fresh ground black pepper
2 cloves of garlic, minced
¼ cup chopped fresh parsley

Preparation:
1. Place spelt in a large saucepan and cover with 2" of water. Bring to a boil, cover pan, reduce heat and simmer until spelt is cooked about 1 ½ hours. Drain and cool spelt
2. In a large bowl combine spelt, edamame, celery, figs, and cherries. Whisk together vinegar, extra virgin olive oil, salt, pepper, and garlic. Pour dressing over spelt mixture, and in parsley, stir to combine, Place salad in refrigerator until ready to use.

Nutrition per Serving:
Calories 160; Fat 5gm (sat 0.5gm); Cholesterol 0mg; Sodium 130mg; Carbohydrate 25gm; Fiber 5gm: Protein 7gm

BBQ Kale Chips
Yield 6 servings

Kale is one of the healthiest vegetables around. One serving of this recipe provides 200% of your Daily Value for Vitamin A and 50% Vitamin C. Considering that a one ounce serving of Lay's Barbeque Potato Chip contains 160 calories and 10 grams of fat, our crunchy kale version is a healthy farmer's market swap. Look for dark bunches of kale that have small to medium leaves and pass on those with brown or yellow patches.

Ingredients:
1lb. kale, washed, trimmed and dried
Olive oil cooking spray
¼ cup smoked paprika
2 Tbsp. chili powder
2 Tbsp. brown sugar
1 Tbsp. granulated garlic
1 tsp. kosher salt
½ tsp. ground mustard

Preparation:
1. Preheat oven to 275°F
2. Line a baking sheet with parchment paper.
Tear kale into bite size pieces and lay on prepared tray. Spray kale evenly with olive oil spray. Bake kale until crispy, about 18-20 minutes, turning kale half way through cooking

Nutrition per Serving:
Calories 44; Fat 0gm (sat 0gm); Cholesterol 0mg; Sodium 405mg; Carbohydrate 12gm; Fiber 1.5gm: Protein 1.5gm

Strawberry BBQ Sauce
Yield 2 cups sauce

Our strawberry based BBQ sauce delivers more than one-third of your Daily Value for Vitamin C. It has one-third the calories, half the sugar and only 27 milligrams of sodium compared to 350 milligrams in the traditional store bought version.

Ingredients:
4 cups strawberries, washed and hulled
¼ cup low sodium ketchup
2 Tbsp. strawberry jam
2 Tbsp. balsamic vinegar
1 Tbsp. garlic, minced
1 Tbsp. fresh grated ginger
1 tsp. Worcestershire sauce
1 tsp. Dijon mustard
2 Tbsp. fresh chopped cilantro

Preparation:
1. Preheat oven to 425°F
2. Place strawberries on a large baking tray lined with foil or parchment paper and roast in the oven for about 15 minutes. Remove strawberries from the oven, and place them and the juices with the remaining ingredients, except for the cilantro, in a medium saucepan and bring to a boil, reduce the heat and simmer for about 15 minutes. Remove the pan from the heat and puree mixture in batches, using a blender or food processer. Stir in cilantro.
3. Sauce can be used immediately or stored in the refrigerator for up to 5 days.

Nutrition per Serving: 1 ounce
Calories 25; Fat 0gm (sat 0gm); Cholesterol 0mg; Sodium 27mg; Carbohydrate 6gm; Fiber 1gm: Protein 0.5gm

Roasted Asparagus
Yield 4 servings

This recipe provides 20% of your Daily Value for Vitamin A, 43% Vitamin C, 12% Vitamin E and 38% folate. Choose asparagus spears that are firm to touch, a bright green color with spears that are closed tightly. A nice dark green or purple tinge at the tips is a good indication of quality so pass on the purchase if they are yellow and dried out. The size does not affect the tenderness, so choose those that best meet your recipe needs.

Ingredients:
1 lb. fresh asparagus
1Tbsp. extra virgin olive oil
¼ tsp. kosher salt
¼ tsp. black pepper
Zest and juice from 1 lemon
½ bunch parsley
3 cloves garlic, minced

Preparation:
1. Preheat oven to 400°F
2. Wash and trim asparagus, lay out on a sheet tray. Spray asparagus with extra virgin olive oil spray. Place in oven and roast for 15-20 minutes.
3. While roasting, combine lemon zest and juice, parsley and garlic together in a small bowl.
4. Remove asparagus from oven, and transfer to a serving platter. Garnish with parsley mixture.

Nutrition per Serving:

Calories 64; Fat 4gm (sat 0.5gm); Cholesterol 0mg; Sodium 150mg; Carbohydrate 7gm; Fiber 3gm: Protein 3gm

 

 

 

 

 

 

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