What to do with that big head of Bok Choy in your box this week.

Bok Choy is a member of the cabbage family and quite popular in Asian cuisine. Also known as Chinese white cabbage, among other names, it is frequently found in wonton soup and many stir-fry dishes ordered in Japanese and Chinese restaurants. Mildly flavored with a tender sweetness, bok choy is a welcome accompaniment to many meals without being overpowering. It can be found fresh year-round in supermarkets.

Important health benefits that have been associated with consuming bok choy include its abilities to aid in healthy digestion. It is high in vitamin A, vitamin C, beta-carotene, calcium and dietary fiber. The leafy vegetable is lowfat, low calorie, and low carb, and also contains potassium and vitamin B6. Some of the vitamins found in bok choy are also powerful antioxidants, making this tasty cabbage an extremely healthy treat.

The rich amount of beta-carotene inherent in bok choy can help to reduce the risk of certain cancers. Beta-carotene has also been known to reduce the risk of cataracts. Bok choy is also an excellent source of folic acid, and can also contain other healthful nutrients like iron.

Bok Choy Salad



1/2 cup butter

2 tablespoons sugar

1/2 cup sesame seed

2 (3 ounce) packages ramen noodles (uncooked, broken up, & do not use seasoning packs)

1 (3 ounce) package sliced almonds

1 (2 lb) bok choy

3 stalks green onions with tops

3/4 cup vegetable oil

1/4 cup red wine vinegar

1/2 cup sugar

2 tablespoons soy sauce

Directions

In large pan melt butter and add sugar, broken ramen noodles, almonds.

Brown and set aside to cool. After cooled, break up and set aside in small bowl.

Wash and chop/shred bok choy (smaller is better) and green onions in large salad bowl.


For Dressing


Mix vegetable oil, red wine vinegar, sugar, and soy sauce. Mix well.

Just prior to serving the salad, mix bok choy, ramen noodles mixture and sunflower seeds together. Then add dressing over salad and mix.

Note: You could also grill chicken that has been marinated in garlic, olive oil, red wine vinegar and soy sauce. Cube or shred chicken and add to salad for a complete summer supper.


Bok Choy Stir Fry Recipe

1 1/2 pounds bok choy or baby bok choy

1 1/2 tablespoons canola, vegetable or peanut oil

1-2 cloves garlic, finely minced

1 teaspoon grated fresh ginger

3 tablespoons broth or water (or 2 tablespoons broth/water + 1 tablespoon wine)

salt to taste

1/2 teaspoon sesame oil

1. Start by trimming the stem off – don’t trim too much – just the end. Cutting the thick stem off will ensure that the bok choy cooks evenly. Separate out the leaves, keep the tender center intact and clean under running water. Drain.

2. Finely mince garlic and grate fresh ginger with a microplane grater. Grating the ginger helps break up the tough fibers! (and yeah, sometimes when the ginger is nice and fresh, I don’t even bother peeling off the paper-thin skin)

3. Place wok or frying pan on your stove and pour in the cooking oil. Add the garlic and ginger. Turn the heat to medium-high. Let the ginger and garlic gently sizzle in the oil. When the aromatics become fragrant and light golden brown, add the bok choy leaves. Toss very well to coat each leaf with the garlicky, gingery oil for 15 seconds. Pour in broth, water or wine. Immediately cover and let cook for 1 minute. Season with salt and drizzle a bit of sesame oil on top.

Some info and a couple of recipes for Broccoli Rabe...it's in your box this week!

Broccoli Rabe - Information and Recipes

Broccoli rabe is becoming ever more trendy because of its nutritional benefits and savory qualities, but its pungent taste is not for everyone. Blanching it is a must.

Broccoli rabe (pronounced rob) is a member of the enormous brassica family tree and a relative newcomer to the U.S. culinary scene. It goes by many aliases, such as choi sum, rapini, broccoli de rape, taitcat and broccoli raab. A few of its many relatives include turnips, cabbage, Brussels sprouts, radishes, kohlrabi, rutabaga, and good old everyday broccoli. But its relationship to broccoli is a very distant one in spite of the strong family resemblance. Broccoli rabe’s character is far more brassy and in-your-face.

Broccoli Rabe Info for the Cook

Rabe is a bitter green and an acquired taste for many. Those who like other bitter or assertive greens such as endive, chicory, radicchio, or arugula will probably be attracted to it. It teams well with other strong flavorings, like garlic and heady olive oils. While many recipes do call for blanching it, there are those that do not. However, it would always be better to blanch it to tone down the bitterness a bit, as it will result in the best of both worlds. Those who like the bitter quality will have enough of it to be happy and those that don’t want too much of it will probably be all right with it too. Anything that could help increase broccoli rabe’s following is a good thing, as it has multiple benefits for the wellness gang.

Broccoli Rabe Nutrition

This cruciferous vegetable packs mega-doses of “healthy,” as do many of its relatives such as cabbage or Brussels sprouts. Just 85 cooked grams (~3 oz.) supplies 10% of recommended fiber, 77% of Vitamin A, 52% of Vitamin C, 10% of calcium, and 6% of iron, and all at a low cost of 28 calories. It is also a good source of Vitamins E and K, potassium, folate, and phosphorus. A complete listing of its nutritional benefits is at the USDA National Nutrient Database.


Broccoli Rabe and Sausage Sandwich with Sharp Provolone

1 small bunch broccoli rabe, stems removed

1 small minced garlic clove, optional

2 tsp olive oil

A few shakes of crushed red pepper

Salt, to taste

1 small 8-9 inch loaf crusty Italian bread (I like Ciabatta)

2 tsp olive oil

4 slices sharp Provolone cheese

Some crushed red pepper

2 links Italian sausage

1 tsp olive oil



Bring a large saucepan of salted water to a boil. Boil broccoli rabe for 1-1 ½ minutes; drain. Plunge in a bowl of ice water. Shocking the rabe will maintain its vivid green color and stop them from cooking.
In a skillet, add 2 tsp olive oil and garlic. Sauté until garlic starts to turn golden. Add broccoli rabe, crushed red pepper, and salt. Sauté 1-2 minutes more. Remove from heat.
Slice loaf in half to make 2 sandwiches. Brush the center of the bread with the olive oil. Place under the broiler for 3-4 minutes, or until golden and crunchy.
Slice sausage links in half. Add 1 tsp olive oil to a skillet, and pan sear 5-7 minutes per side, or until they are brown and crispy.

To make the sandwiches, add the provolone cheese to the hot bread. Top with sausage and broccoli rabe. Season with crushed red pepper and salt. Serve right away while the cheese is hot and melty.


Rapini Saute

1 bunch Rapini

2-3 tablespoons olive oil

2-3 garlic cloves

salt and pepper to taste

To prepare:

Rinse Rapini and cut off base of stems. Cut crosswise into 2-inch lengths. Drop into large saucepan full of boiling salted water for 1 minute. Drain well.

To cook:

Heat olive oil in large skillet over medium-high heat. Add minced cloves of garlic and cook 2 to 3 minutes. Add Rapini; cook and stir until just tender (about 5 to 8 minutes).
Season with salt and pepper and a dash of cayenne pepper, hot pepper sauce or red pepper flakes, if you wish.
Serve as is or add hot, cooked penne or other pasta. Or, try adding cooked white beans with plenty of shredded parmesan cheese for a topping.

Thank You Rousedale Farm Egg Customers

Just a quick thank you very much for supporting local agriculture and in particular our endeavors to bring you great tasting all natural and organic products.  The growth in our free range egg deliveries this year has been outstanding.  We have increased ten fold compared to last year at this time.  So, again, THANK YOU

Fresh Chicken the Weekend of June 12

Our free range chicken will be ready for the grill, stove top, oven or freezer on June12.  If you would like them fresh, let us know and you can pick them up on the weekend of June12.  After that they will reside in the freezer.  The all natural chicken is $2.99 per pound.

The 2010 CSA Begins!

This Saturday and next Wednesday our 2010 CSA begins.  We're excited, we have a full membership and already many on the waiting list for next year.  It looks like the first share box will be filled with strawberries, bags of salad mix greens, both mild and spicy, a bunch of broccoli raab, a bag of spinach, a variety bunch of radishes, a jar of our honey, bok choy, a bunch of red kale, a bunch of spring onions, and we're hoping the sugar snap peas, the snow peas and the broccoli will make it for this first week.  If not this week, very soon.

Remember for members picking up at the farm Saturday 5/22, the hours are 10-5.  If you pick up at the Park Heights location Saturday, the hours are 12:30-2:30.  If you pick up at the farm on Wednesday 5/26, the hours are 10-8.