Sweet Corn Soup

corn on the cob

Although corn lovers often profess to have favorite varieties, the real key is freshness. Avoid corn with dry, pale husks and silks that are desiccated where they enter the cob. If pricked, kernels should squirt whitish juice. As for choosing the best-tasting corn, don’t buy a cob that’s more than 24 hours out of the field.

1 1/4 cups boiled sweet corn kernels
1/4 cup boiled and crushed sweet corn kernels
1 cup finely chopped and boiled mixed veggies (carrots, cauliflower, de-husked fava beans)
4 tablespoons corn flour
1 tablespoon butter
1 1/2 teaspoons finely chopped garlic
1 1/2 teaspoons finely chopped ginger
Salt to taste

Combine corn flour and 1/4 cup water in a small bowl and mix until the flour dissolves completely. Set aside.

Heat the butter in a deep pan. Add the ginger and garlic and sauté on medium heat until fragrant. Add the sweet corn, crushed sweet corn and veggies. Mix well and cook for 1 minute, stirring constantly.

Add 4 cups water, corn flour/water mixture, salt and pepper, mix well and cook on medium for another 4-5 minutes, stirring occasionally. Serve immediately sprinkled with diced peppers as an optional garnish.

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Guilt-Free Egg Fried “Rice”

Cauliflower

“Riced” cauliflower is an easy, nutritious, low-carb alternative to plain white rice.

1 cauliflower
2 tablespoons coconut oil
2 tablespoons sesame oil
2 cloves garlic, crushed
2-3 fresh chillies, chopped
2 spring onions, chopped
2 tablespoons soy sauce
2 handfuls cooked king prawns
2 eggs

For Serving
1 handful fresh cilantro, chopped
1 handful peanuts, roughly chopped
Ginger
Shredded cabbage
Bean sprouts
Sweet chilli sauce

Run cauliflower through food processor until it resembles rice. If your pile of “rice” is damp, wring it out in a dish towel and spread it out to dry.

Get your wok nice and hot and add oils. Crush garlic and fry until it just begins to turn light brown. Add chopped chillies, followed by the “rice,” which will need a good stir to get all that nice flavor from the oil. Keep stirring and after about a minute, add spring onions. Add soy sauce and keep stirring until it starts to look golden. Stir in prawns and after a minute, make a well in the middle of the wok. Crack the first egg into it. Allow it to fry a little, then break it up with your spatula. Just as it’s starting to look cooked, stir it through the cauliflower. Repeat with the second egg and then you’re done! Serve topped with any combination of cilantro, peanuts, cabbage, ginger, and sweet chilli sauce.

If you had fun “ricing” your cauliflower, you’ll have a great time with this popular Cauliflower Pizza Crust recipe!

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About Cauliflower

cauliflowerOne cup cooked cauliflower florets provides 73% of your daily vitamin C needs! Along with other brassica family vegetables (i.e., cabbage, broccoli, Brussels sprouts), cauliflower provides our bodies with a great package of nutrients to support the detoxification process.

Detoxification happens in the liver in a two-phase process, and we need nutrients to support both phases. Antioxidants, such as vitamin C, help to ensure that phase 1 happens. Sulfurous compounds, which cauliflower is rich in, help to ensure that phase 2 completes. Be sure to include cauliflower in your diet for regular detoxification support!

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Spicy Cauliflower

Cauliflower

Spice up your cauli with chili flakes, cumin seeds, turmeric, and ginger.

Serves 8. Prep time: 10 minutes. Cook time: 20 minutes.

6 tablespoons high-heat oil (safflower, sunflower, grapeseed, canola oil)
Large piece ginger, finely chopped
2 teaspoons chili flakes
2 tablespoons cumin seeds
2 teaspoons turmeric
3 1/2 – 4 pounds cauliflower, roughly chopped
Small bunch cilantro, chopped

Heat oil in a big pan or wok with a lid, and add the ginger and spices. Swirl everything around for a few seconds until the spices are aromatic. Reduce the heat, then stir in the cauliflower and salt and pepper to taste. Put the lid on and cook for 10 minutes or until just softened, stirring occasionally. Sprinkle with cilantro and serve. Delicious served hot or chilled.

Recipe adapted from bbcgoodfood.com.

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Kia’s Roasted Cauliflower & Walla Walla Onions

cauli wallas smaller

Cauli and wallas: a sweet seasonal treat!

Fresh, uncured Walla Walla onions are seasonally available in July and August at our farm, and are one of the veggie highlights of the summer for me. Roasted with cauli until golden brown in this dish, they just melt in your mouth.

Might I suggest making a big batch of these roasties so you have leftovers? They are a wonderful edition to scrambled eggs, sandwiches and cold salads, or as a snack on their own.

1 medium-large Walla Walla onion, rough cut into 1- or 2-inch pieces
1 medium-large head cauliflower, stems, leaves and florets roughly chopped into 2- or 3-inch pieces
3 or 4 tablespoons melted coconut oil
Salt and pepper to taste

Preheat oven to 400 degrees.

Toss veggies in coconut oil until thoroughly coated. Sprinkle with salt and lots of freshly ground pepper.

Spread single layer in one or two large baking sheets or baking dishes as needed. Bake uncovered for about 25 minutes, or longer if you have two trays in the oven. Check and flip veggies if desired. Bake until veg is well browned and starting to crisp in places.

Variations

SPICE IT UP! Add curry, chili powder or Italian seasonings when you toss veggies with salt and pepper.

OIL IT UP! Use alternative oils to coat the veggies. Coconut oil is one of my favs for flavor and health, but you can use any high-heat oil you have on hand.

MIX IT UP! Toss in other non-root veggies you have on hand to use up. Zucchini, peppers, fresh beans, broccoli etc all work well in combo with cauli and wallas.

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Roasted Beet Salsa with Skillet-Browned Broccoli

Broccoli plant

Beet salsa with broccoli? Oh yes please!

Roasted Beets
4 medium golden beets
4 tablespoons extra virgin olive oil
Salt and pepper
2 teaspoons shallots, finely diced
2 teaspoons fresh ginger, grated
1 teaspoon jalapeño, finely diced
1/2 teaspoon garlic, minced
1/4 cup fresh mint, minced
1/4 cup fresh cilantro, minced
2 teaspoons lime juice

Preheat the oven to 375 degrees F. Trim the tops off the beets and drizzle with the olive oil. Season the beets with salt and pepper, wrap them in aluminum foil and roast until tender, about 40-50 minutes. Let cool in the foil.

While the beets are roasting, place the shallot, jalapeno, ginger, garlic, mint, cilantro, lime juice and 6 tablespoons of olive oil in a small bowl and stir to combine.

When the beets are done, carefully remove the foil. Peel them by slipping the skins off with your fingers. Dice the beets and add salsa mixture, stirring to combine. Taste for seasoning. Served on a bed of arugula or spinach.

Browned Broccoli
2 tablespoons oil
2 large stems broccoli
1 large cauliflower
2 to 3 cloves garlic

Heat a skillet over medium heat. While it’s heating, slice the garlic, broccoli and cauliflower from top to bottom into 1 inch slices. Toss in olive oil and sprinkle with salt and pepper. Place the veggies in a hot skillet, pressing them into the pan with a spatula. Cook them for 5 to 7 minutes, or until nicely browned. Once cooked, serve with shredded carrots or radishes.

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Vegetable Tempura

The Carrot over the Stick

Raw veggies are absolutely lovely, but sometimes it’s fun to mix it up with tempura for a special occasion.

Serves four to six as an appetizer.

Dipping Sauce
2 scallions, minced
1/4 cup soy sauce
1/4 cup water
2 teaspoons rice vinegar
2 tablespoons honey
1 tablespoon grated ginger root
2 minced garlic cloves
1 teaspoon dry mustard

Batter
2 cups all purpose flour
4 teaspoons baking powder
2 cups cold water
1/4 cup dark sesame oil

Veggies
5 cups seasonal fresh veggies, such as broccoli, zucchini, carrots, sweet potatoes, mushrooms, etc.

For the dipping sauce, combine the scallions, soy sauce, water, vinegar, honey, ginger, garlic, and mustard in a bowl. Cover and refrigerate for an hour to let the flavors blend.

For the batter, mix together the flour and baking powder. Add the cold water and sesame oil all at once and whisk until the consistency of pancake batter and very smooth. Refrigerate until ready to prepare the tempura.

Blot the vegetables dry, season with salt and pepper and dip into the batter. Coat them evenly.

Pour the oil into a tall pot to a depth of 3 inches. Heat over medium heat until around 350 degrees F. Work in batches to avoid crowding. Slip the batter-coated vegetables into the hot oil, deep-frying until the batter is a golden brown and puffy, 3-4 minutes. Turn the veggies so they cook evenly. Remove from the pot with tongs. Drain on an absorbent towel. Serve with dipping sauce.

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Pumpkin Curry with Field Peas and Tuna

Sugar pie pumpkins

Hearty pumpkin curry warms you with spice and heat.

Nash’s green field peas
2 tablespoons olive oil
1 cup sliced onion
1 tablespoon minced ginger
1 tablespoon garlic, minced
1 plum tomato, chopped
1 pumpkin, cut, roasted & pureed
2 cups vegetable broth
1 cup unsweetened coconut milk
1 1/2 teaspoons curry powder
1/8 teaspoon cayenne pepper
1 cauliflower, roasted & diced
1 1/2 teaspoons fresh lime juice
1 1/2 teaspoons tamari sauce
1 can Cape Cleare tuna
Cilantro
Lime zest

Prepare field peas according to instructions on container.

Heat olive oil in a large saucepan over medium heat. Add onion and ginger; sauté until soft, about 8 minutes. Add garlic; cook for 1 minute. Stir in plum tomato and pumpkin puree. Cook, stirring frequently, until pumpkin is golden brown, about 10 minutes. Add vegetable broth, coconut milk, curry powder, and cayenne pepper; simmer for 20 minutes. Add cauliflower, lime juice, and tamari. Add 1 can drained tuna, simmer until cooked, 10 minutes, and serve with field peas. Top with cilantro and lime zest.

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Caulifower Salad

Cauliflower and carrots at farmer's market

It’s cauliflower and carrot time!

1 medium cauliflower
Choice of vegetables, such as grated carrot, chopped parsley, water cress, green onion, celery, olives, tomatoes, chopped pickles
Salt and pepper
Oil and vinegar, or sour cream
Choice of herbs, such as basil, dill or cilantro

Cut the raw cauliflower into small pieces. If you want to cook them, blanch or sauté for just 3 to 4 minutes. Allow to cool completely. Cut up other ingredients and mix with cauliflower in a bowl. Prepare an oil-and-vinegar or sour cream dressing and mix it with the salad ingredients, adding herbs of your choice, and salt and pepper to taste. Leave in the fridge until serving time.

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Pickled Mixed Vegetables

Makes 5-6 quarts

Prolific cucumbers

Pickling isn’t just for cucumbers anymore.

1 large head cauliflower
4 ribs celery
1 dozen small pickling cucumbers
8 small carrots
1 medium green bell pepper
1 medium red bell pepper
8 small pearl onions
16 cloves garlic
1 pound green beans
10 cup vinegar
6 cup water
1 cup salt
2 teaspoons celery seed
4 teaspoons dill seed
4 teaspoons mustard seed

Sterilize jars. Break cauliflower into small florets; cook in boiling water 5 minutes; drain. Cut remaining vegetables into bite-sized pieces and mix in a big bowl. Mix the vinegar, water, salt, celery, dill and mustard seed to make brine and heat over medium. Pack hot jars with random vegetables, bring brine to a boil and fill to 1/2” head space. Follow the USDA recommendation for processing pickled mixed vegetables.

We thank Stocking Up for this recipe.

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