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Showing posts with label kale. Show all posts
Showing posts with label kale. Show all posts

Wednesday, July 7, 2010

CSA Dinner Frittata






















Oh yum! One of the best things about being a cook is when you can take leftovers or raw ingredients and make a world-win creation. We are coming off a four-day holiday and are about to leave for our week vacation, so I was intent on making dinner with only what we had. When I came home to find that my thawed shrimp had gone bad I was already out of ideas.

However, my last CSA pick-up was a new batch of vegetables including heirloom tomatoes, fingerling potatoes and leeks. And of course kale. So after a few searches on recipe search lists I came up with a pretty delicious frittata that is hearty enough for dinner, but yummy enough to eat any meal of the day.

CSA Dinner Frittata

1-1.5 lb fingerling potatoes, cleaned and cut to one inch pieces
2 heirloom tomatoes (mr. stripey, german queens or similar size), chopped
1 pound kale (about three handfuls), chopped
1-2 bullion cubs, beef or vegetable
1 tbsp olive oil
3 baby leeks or green onions, sliced
garlic, minced
crushed red pepper
1 tbsp fresh lemon juice
6 eggs
1/4 -1/3 c. grated smoked Gouda or other smoky cheese
coarse salt and pepper
1/4 c. grated Parmesan
hot sauce, such as Louisianna

Set a pot of water to boil. Cut potatoes half longways and then into thirds, eliminating rough or discolored pieces. I never peal my potatoes unless they are pretty old - the skin is very nutritious. Boil potatoes 10-15 minutes or until slightly soft - they should not be 'mashed potato' soft.

Meanwhile sauté olive oil with garlic and leek/onion over medium heat. My CSA leeks are scallion-sized and I think the taste is more conducive to this recipe, but I have never found leeks that petite in grocery stores so use what you can find. Once the garlic is brown add crushed red pepper. I use more than most but 0.5 tsp should be enough heat for anyone. I highly recommend using heirloom tomatoes because the 'meat' of the tomato is more savory and there is less need to seed the tomato. When chopping your tomato avoid white and hard parts.

When potatoes are done, fish them out with a slotted spoon and add them to the skillet with the tomatoes and lemon juice and cover. Add the bullion cubes (I added two for more flavor but it depend on how much water you still have in your pot) to boiling water. Once cubes are dissolved, add chopped kale. You should have one part potato, one part tomato and two parts kale. Boil kale about 3-4 minutes or until tender. Stir potato mix occasionally to avoid sticking.

Preheat oven 350 degrees. In a large bowl mix potato mixture and kale. Add coarse salt and pepper. Let mixture cool. In a smaller bowl beat smoky cheese, eggs and coarse salt and pepper. In a greased deep dish pie pan spoon vegetables until evenly distributed. I actually had a lot of leftover vegies but there is an incentive to make another frittata. Pour egg mixture over the vegetables and slightly blend together. Top frittata with parm cheese.

Bake for 25-30 minutes or until egg is set. I broiled the frittata for about 4 minutes to get a good brown on top. Let cool slightly before serving. Serve with hot sauce. My sister sent me an African care package with a hot sauce that is so flavorful and spicy. It is a new favorite in my house, but a decent domestic alternative is Louisiana. I am not a Tabasco fan but it will suffice.

It took a lot of will power not to eat the whole thing last night - it was so good. I also used the leftovers for breakfast so this is an all around meal. I was also able to use so many leftovers. I tagged this recipe cheap because I literally didn't have to buy anything. The used leftover cheese, took out the rest of my eggs and my vegetables from my CSA. This meal is also a high score on the vegetable list as well.


Monday, March 22, 2010

Which vegetables do you love?


Nutrition Action is a journal I subscribed to for a while. My favorite aspects are the journal was to take similar products on the market and compare them according to nutritional value v calories and fat content. It saves so much time at the grocery trying to read calories per serving and ingredient lists. You get accustomed to know what brands are better for what products.

Another edition I loved was a comparison of vegetables and how they scored in their content of calories, vitamin K, lutein, vitamin C, potassium and fiber. Because of this list, there are vegetables I have learned to embrace because of their intense health benefits. I have also enjoyed the fact that if I don’t particularly like a vegetable and it’s low on the list, I don’t force myself to try use it. I do think the more variety, the better you are able to get the vitamins and nutrients you need without a vitamin supplement.

Top choices:
Kale is far and away the biggest powerhouse vegetable you can find. My sister marks it as a food garnish, but there are so many great sides you can make with kale. NA score: 1389. Most leafy greens are top choices, including baby spinach at 672 point for 2 cups raw.

Interesting notes: canned pumpkin (raw, not the seasoned pie variety) is more wholesome than fresh (117) and is the first non-green top scorer on the chart at 570 points. Also, South Beach and Atkins got it wrong - sweet potatoes (485) pack in more vitamins and are nine times healthier than white potatoes (53). Don’t let the name “sweet” keep you away from these wonderful roots.

Not just for seasoning:
I found a surprisingly high number of herbs on this list as well. A quarter cup of raw parsley packs out enough vitamins that beat out green leaf lettuce and ½ cup cooked broccoli. Cilantro, just 2.5 tbsp, still brings enough vitamin K to your meal to compete with zucchini and lima beans.

Learned to love:
For a good while, I convinced myself that supplementing parsnip for carrot was an acceptable exchange . . . not so much. Carrots give me much-needed fiber and vitamin K and tower vitamin richness over parsnips by 350 points. The non-pepper bell pepper has also had to sneak its way into my menu because of scores like 340 for red and 193 for green. I was quick to replace bell peppers in recipes with the spicier pablano or green chili pepper, which was only scoring 53 in vitamin richness.

Learned to live without:
No need to fret over not getting enough sprouts. These seedlings only scored an 18 for half a cup. I’ve also gotten over my distaste for eggplant (19), cucumber (29), beets (32), radishes (34) and corn (47). No need to worry, I will still present recipes with these fine vegetables.

What are your favorite vegetables? Did your favorite make the cut? What are you told you need to eat more of but can’t stand? Maybe it’s not worth fighting. Let me know your thoughts.