Meal in a Bowl

It’s late October at the Farm and we are enjoying the last of garden fresh vegetables. Sweet potatoes, carrots, spinach, peppers and lettuce were all harvested before the killing frost.  

Of course I take this bounty as a sign that I should create a new recipe. Add that to my recent infatuation with broth bowls and I’m off to the kitchen to create a meal. 

 I have found that I can flavor a broth easily with the following technique. Pour two cups of bone broth into a 4 cup microwave safe bowl. I use a pyrex measuing cup. For the bone broth, I use either home made or an organic one in a carton. Into the 2 cups of broth, add 1 inch piece of ginger, thinly sliced, 6 to 8 one inch pieces of lemongrass and a couple of peppercorns. Microwave on high for 2 minutes, then let sit while prepping the rest of the ingredients. Heat again just before pouring over the bowl.

What goes in the bowl?

Rice or noodles. If I’m using rice, my favorite is the high protein Cahokia rice grown in Southern Illinois and available on Amazon. It is also reportedly available in some grocery stores. Sometimes I use plain ramen noodles and prepare according to package directions. Plain ramen noodles are now available at my local Walmart. In a pinch, you could probably use just the noodles from the cheap packages and discard the high sodium flavoring packet.

Add some toppings.

Choose a variety of colors of vegetables and proteins to make the bowl interesting. I have been using bite sized chunks of sweet potatoes, julienned carrots, poblano and sweet peppers, strips of chicken breast, plus shreds of spinach. All of the toppings are either oven roasted or steamed before adding to the bowl. I keep each topping separate to place around the top of the bowl.  

Put it all together.

Once all ingredients are ready, assemble the bowl. 

Place the rice or ramen, whichever you are using in the bowl, top with vegetables and a few shreds of fresh spinach. Pour the hot broth over the bowl,  which will slightly tenderize the spinach. Top with cilantro, Sriracha sauce and/or soy sauce as desired.

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Sweet Potatoes

There is more to sweet potatoes than a casserole topped with marshmallows.

Do you like sweet potatoes?

Most people think of sweet potatoes only at Thanksgiving. Baked in a casserole with loads of brown sugar, butter and marshmallows melted on top. Although that is a delicious dish reminscent of warmth and family, if that is the only time you are eating sweet potatoes, you are missing out. Sweet potatoes are a delicious, colorful and nutrient rich powerhouse any time of year.

Culivation of sweet potatoes originated in the tropics thousands of years ago. The consistent warm and humid weather provides ideal growing conditions. As humans began to travel the world, they took this vegetable with them and created new varieties.

Even those this relative of the morning glory is a tropical plant if you pay attention to the weather, you can grow them quite well in the 6a zone of Central Illinois. The most prevalent variety and what we grow here at the farm is Beauregard. This variety produces a tuber with dark orange flesh.

Harvest and Storage

As you might imagine with their tropical history, sweet potatoes must be dug before the first frost. If you experience a light frost, it will kill the vines and you should dig the potatoes as soon as possible.

After digging, lay out the potatoes to cure in a warm humid location. This improves the storage capability and makes them sweeter. After two weeks of curing, brush off remaining dirt and store as you would white potatoes.

We have discovered that even though this is the way to prepare for longer term storage, the potatoes are sweet and delicious fresh from the garden.

Preparation

Beauregard sweet potatoes have a smooth creamy flesh when cooked. They are sweet with no additional sugar added. Try cutting into bite size chunks and steaming until tender. Or drizzle with olive oil, season with salt and pepper and roast in a 425º oven until done and the edges are carmelized. Most recently I added steamed sweet potatoes in a ramen noodle bowl along with carrot strips fresh from the garden.

Sweet potatoes go beyond a delicious dish. They are good for you with rich stores of beta-carotene, Vitamin C, fiber and other nutrients.

Think about sweet potatoes next time you want to add some color to your plate.

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Food Preservation

There are many ways to preserve the bounty of the summer garden harvest. Freezing, canning, dehydrating, pickling and fermenting are a few of the most common.

How do you decide which method of preservation to use?

Pick a flavor.

For example, carrots. Frozen carrots will taste slightly different than canned, but did you know you can also pickle them?

Determine use.

Will you be using a particular vegetable primarily in a stew? Maybe you want a quick and easy to serve side dish. Frozen green beans are versatile for stews and stirfries, while canned can quickly be reheated for an easy side dish.

Consider storage.

Freezing is a great option when you have small amounts of vegetables to store. Canning allows for shelf stability and no worries about the power going out, but does require more space in the pantry.

Mix it up.

You don’t have to do all of any given item in one way. For example, I have frozen some of our green beans and canned the rest. Initially they were ready only in small amounts and it was easier to put those in the freezer. As more were available, it was worth getting out the canner.

Tomatoes are another example. My method of sauce works best in the freezer because it thick and makes an unpredictable amount. However, I can tomato juice in quart jars. It is difficult to freeze that quantity of liquid and the shelf stability is a factor.

What are your favorite methods of food preservation?

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How To Shop The Farmer’s Market

Farmer’s Market

A Farmer’s Market can be overwhelming. Who has the best product? Who has the best prices? How do I know I am getting a good value for my dollar?

This post will answer your questions. 

Get to know the vendors.

Ask questions about their products. Growers and market vendors should be able to answer your questions. Some questions you can ask are: “When was this picked? Where was it grown? Has it been sprayed? Is it a GMO seed?” Based on answers to these questions, you can make your decision about what to buy.

If this is your first visit to a market, do a quick sweep around the market to see what is available and prices. In small markets, prices will usually be similar with only a bit of variance based on the variety or quantity available. Larger markets may have a more significant price difference among vendors. If you are a regular customer, you will know what to expect from your favorite vendors.

After a quick perusal of what is available, go back and make your purchases. One caution however, vendors may have limited quantities of some items. If you have an established relationship with particular vendors based on their reputation for quality and price, you may want to shop those vendors first.  

Learn what is in season.

Eating seasonally will not only provide the most nutritious bang for your buck, but also the best flavor. Local produce has a limited availability due to growing conditions and climate.

For example, you can find tomatoes in Illinois in May, but these are not likely to have been grown locally. The best tomatoes in Central Illinois are available from early July through the end of August, sometimes even stretching into mid-September. These tomatoes will be fully vine-ripened, bursting with tomato flavor.

Shop a Farmer’s Market first.

Above all, find a local farmer’s market and shop there before the big box stores. Produce will be fresher and there are other some great finds like honey, balms, craft items and much more.  

Plus you have the opportunity to develop relationships with great people. What could be better?

If you would like to read more about how we found a community at the 18th Street Farmer’s Market, check out this book: The Long Road to Market. And don’t forget to follow us on Facebook, Twitter and Instagram.