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Arugula – you say “bitter”, I say beautifully versatile
This beautiful green is a summer leaf that is slightly bitter to taste but gorgeous to look at. While I do not eat this leaf alone, it is a fabulous foil to so many ingredients. The sweet fruits of summer along with a salty surprise brings out the pepper in the arugula. Arugula is a gorgeous leaf to brighten up any summer salad or even as a plating vegetable. Use Arugula to brighten up the flavor profiles of the fruits of summer!! Enjoy!!
Your Chef, Lara
Arugula Salad with Melon and Prosciutto
Serves 4 (serving size: 1 cup)
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon balsamic vinegar
- 1/2 teaspoon Dijon mustard
- 4 cups arugula
- 1 cup thinly sliced peeled cantaloupe
- 2 ounces thinly sliced prosciutto
Place olive oil, balsamic vinegar, and Dijon mustard in a medium bowl, stirring with a whisk until well combined. Add arugula to oil mixture; toss to coat greens. Top arugula mixture with cantaloupe and prosciutto.
Inspired by a recipe from: Myrecipe.com
Wednesday 20th, 2014
5 - 8PM
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Fufu is a starchy accompaniment for meat stews or other dishes with sauce and it's a Liberian staple that corresponds to European Mashed Potatoes.
Torpagee (pronounced Tō’-pah-gee) gets its name from the oil that flavors it. Essentially, torpagee oil is “aged” – some say fermented—red palm oil.
Bitter Balls small eggplants.
Jollof Rice - A West African stew made with rice, chili peppers, and meat or fish.
Cassava Leaf Soup is a traditional Liberian recipe for a classic stew of cassava leaf (or other greens) cooked with meat, dried fish and chillies in a palm oil sauce.
Kanya (or Kanyah), is a sweet snack made from just three ingredients: rice, peanuts , and Sugar
Monrovian Collards - This is a traditional Liberian recipe for a classic stew of collard greens, bacon and cabbage spiced with hot chilli.
"If you're looking for genuine West African stews like spinach, cassava, palava, fufu, etc, home cooked and authentically prepared, then this is a true gem."
Supplies needed for Ebola prevention:
Anti-microbial hand soap
The concept of LOCAL GREEN: Meet & Greet is simple Urban Greens Members and fans support a local business at a pre-determined time and date. Members get to meet each other and support the local economy. It is a win-win!
SPEND SOME MONEY
(on local products)
MEET NEW PEOPLE
LOCAL GREEN Meet & Greets are adapted from CASH MOBS. Click the link to learn more about them.
Why Buying Local is Powerful
Member Made Demo: How to Make Hot Sauce!
By Urban Greens Food Co-op Member Phil Trevvett
How to Make Hot Sauce!
Making tabasco-style hot sauce is a simple but slow process. There are only a few main steps, and a lot of waiting. But the end result is worth it! Once you get familiar with the process, the most important things to remember are to be patient, and to be careful handling the chillies!
We’ll break down the process into the three main activities:
1) Creating the pepper & brine ‘mash’ that will be aged
2) Blending the mash and straining our skin and seeds
3) Finishing for taste.
Creating the Mash
--This is the initial preparation of the chili peppers for fermentation
1) Wash the peppers: for any process of aging/fermenting food, make sure you’re dealing with clean ingredients.
2) PUT ON RUBBER GLOVES! - These chili peppers are hot, so make sure you’re wearing gloves while working with them.
3) Cut stems off peppers, and cut peppers into quarters and place in mixing bowl. (You can cut them into smaller pieces if preferred).
4) Add salt, at an approximate ratio of ½ cup of salt to ½ gallon of peppers (OR: 4 Tablespoons to 1 Quart, or 2 Tablespoons to 1 Pint).
REMEMBER: peppers look bigger before they’re pressed down, so a half gallon may look like much more than a half gallon.
5) Using a spoon, or a glove-covered hand, mix the peppers and salt until peppers all seem moist and coated with salt.
6) Transfer peppers to fermenting container. Compress Mash as much as possible, and add additional brine water to make sure peppers are submerged.
From the Mash to the Pepper Juice.
8) Empty the pepper mash into a blender. Blend it! It should begin to look a lot like a smoothie.
9) Strain the blended mash, either through a strainer or using a food mill. this should remove any bits of skin and seed that remain.
Finishing to Taste!
--This process depends on personal taste, but also involves some basic steps that are key for preserving your product.
Once you have a strained pepper juice, you’ll need to add vinegar to complete it. Some vinegar must be added to preserve your product. A general guideline is 2 to 1 Pepper juice to vinegar, so if you have a quart of pepper juice, you can add a pint of vinegar. However, this can be more or less depending on your taste preference (20-25% is plenty for preservation), AND the type of vinegar is also up to you.
10) Create a tasting batch, in a proportion that’s simple to scale up. (A quarter cup of pepper juice =4 tablespoons, so easy to experiment with amount and type of vinegar)
--White Vinegar is standard, I like to include cider vinegar or white wine vinegar as well.
11) Once you’ve determined the vinegar amount, calculate to up to match full pepper juice amount, and add to pepper juice.
Once completed this can be poured into small bottles or stored in larger jars depending on amount. Hot sauce should easily keep for a year.
LINKS for additional info and recipes:
This is a great starter site:
Lots of descriptive info here as well:
Some detailed info from a great Chillie pepper forum:
Great photos of the different steps:
July Member Made Demo:
How to Make Hot Sauce!
2PM at the Westfield Loft Community Room
230 Dexter St in Providence
One of the great pleasures in life is hot sauce. It adds healthy flavor to a multitude of dishes. It also is a great use of the surplus of hot local peppers available in the summer. Urban Greens Council Members Philip Trevvett and Winston Groman will demonstrate:
- The safe handling of hot peppers
- How to ferment peppers to create a unique tangy hot sauce
- How to make a tabasco style hot sauce
- Long term storage techniques
Bring a container and take home some sauce!
- Free for Urban Greens Members
- $5.00 for Non-Members
Member Made Demos are very popular and often sell out. So don't delay....
Space is limited. Registration Required.
I was only recently turned onto Fiddlehead Ferns but now that I have there is no going back. Their season is very short however so you have to grab the ferns by the frond now! Fiddlehead Ferns are the baby leaves of the fern plant – if left alone they become the frond of a fern. Fiddleheads have antioxidant activity, are a source of omega-3 and omega-6 fatty acids, and are high in iron and fibre.
You do need to make sure that you blanch your Fiddleheads before you cook them. Undercooked Fiddleheads can make you slightly sick and can be slightly woody. Cook correctly, however, they are fabulous to both eat and look at!
Your Chef, Lara
Wild Fiddlehead Fern and Muchroom Saute
o 2 oz. extra virgin olive oil
o ~ half a small onion, chopped
o 2 to 3 strips of bacon (optional)
o 2 large garlic cloves, minced
o 6 to 8 oz. assorted fresh mushrooms, cleaned and cut to desired size
o 1 Tbsp. butter if desired
o ~ salt and freshly ground black pepper to taste
o ~ a small handful of fiddlehead ferns (about 20 pieces)
1. Bring a small pot of water to a boil.
2. Meanwhile, in a skillet set over a medium flame, heat the olive oil. Add the onions and bacon if using and cook, stirring often, until the bacon has rendered its fat and is beginning to brown, and the onions are softened and golden. Stir in the garlic. Cook for another minute and add the butter if using. Add the mushrooms. Cook, stirring often, until the mushrooms are fully cooked. Season all with salt and pepper.
3. When the mushroom and onion mixture is nearly ready, season the boiling water with salt. Add the fiddlehead ferns to the pot and cook for 2-3 minutes, until they are tender.* Remove the fiddleheads with a strainer or slotted spoon and add them to the mushroom sauté. Toss together, adjust seasonings, and serve.
NOTES : Fiddleheads will go from tender to overcooked in a very short time, much in the same manner as asparagus. Taste a fern after 2 minutes of cooking. If you’d like them more tender at that point, let them cook another 30 seconds, then try them again.
Lift them from the cooking water rather than straining them out - sometimes there is a little sediment in the fronds that will come loose and sink the bottom of the pot. Lifting the ferns out will leave it behind.