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Bok Choy, the mild-mannered cabbage
Well, okay, bok choy isn't exactly a cabbage, but it is in the cabbage family, and it has many of the health benefits of the other members. It is a powerhouse of vitamins A and C and it is a versatile vegetable that is popular in Chinese stir fries.
In spite of its name, bok choy can be used for non-Chinese preparations (I use it in bean soups sometimes in the winter but that recipe didn't seem as suited to September; it's more of a cold weather dish). I like to stir fry but I don't always use the traditional Asian seasonings when I do. You'll notice that the recipe below doesn't start with the usual trinity of garlic, ginger, and scallions. Because the basil and cilantro in my garden are beginning to come to an end and I wanted to include them in this dish before they go away for the season so I flavored this dish with a good handful of them. And to round out and brighten those flavors (and bring it to a little more Thai-inspired flavor profile) I added just a touch of spearmint. But if you wanted to make this taste more Italian and serve it over pasta, you could leave out the cilantro and mint and add a judicious amount of oregano. You could even add a couple of fresh wedges of tomato into the mix and a splash of white wine at the end.
Hidden in this recipe is a little bonus: in it I use a technique that I learned for dealing with one of the harder vegetables to stir fry, carrots. I love to put carrots in the mix but I never could get them soft enough for my tastes (I don't like them crunchy) in the dry high heat of the wok. So what I do now is I put them in a bowl once I've cut them, cover them with a plate, and microwave them for 3 minutes. They steam a bit and they come out firm but not crunchy and cook to perfection with the rest of the vegetables.
So you can see that stir frying is a versatile cooking method and doesn't necessarily have to take on Asian flavors (though I love them and certainly use them sometimes). I hope you enjoy this recipe and that it inspires you to create your own stir-fry dishes using whatever you might have on hand.
Bok Choy is technically a Chinese cabbage but it has a light, sweet flavor, crisp texture and fabulous nutritional value. Not only is bok choy high in Vitamin A, Vitamin C and calcium, but it is low in calories. This vegetable is often used in stir fry (see recipe below) but is versatile enough to be used even in fancy dishes (see other recipe below).
It has a fairly long growing season so it can still be found in your farmers markets and grocery stores. Introduce this tasty green into your diet and up the nutrition in your diet while adding color and great taste. It is also very cute and fun to say ;)
Your Chef, Lara
- from Lara Moritz
of My Chef Lara
Easy Bok Choy Stir Fry
This recipe has few ingredients, is easy to make and highly nutritious.
o1 tablespoon vegetable oil
o2 cloves garlic, crushed and chopped
o8 heads baby bok choy, trimmed and cutinto bite-size pieces
osalt to taste
1.Heat the oil in a large skillet or wok over medium heat, and cook the garlic in the hot oil until fragrant, 1 to 2 minutes. mix in the bok choy, and cook and stir until the green parts of the leaves turn bright green and the stalks become slightly translucent, 5 to 8 minutes. Sprinkle with salt to serve.
Coconut Jasmine Rice
This rice dish is with Bok Choy, Cashews and Golden Raisins.
o1 cup Jasmine rice
o5.6 oz. can coconut milk
o1 head bok choy
o1 bunch cilantro
o3 cloves garlic
o1/3 cup dried coconut flakes
o1/2 cup cashews
o3 tablespoons golden raisins
1.In a small pot, combine the rice, coconut milk, and 1 1/2 cups of water. heat to boiling on high and then reduce heat to low to maintain a simmer. Cover, and allow to the rice simmer about 20 minutes while you continue cooking. Once all of the liquid has been absorbed, remove from the heat and set aside.
2.Preheat oven to 350 degrees. Wash the bok choy and cilantro. Thinly slice the white bok choy stems and roughly chop the green leaves. Slice the garlic and roughly chop the cilantro. Set everything aside.
3.On separate baking sheets, sprinkle the coconut flakes and cashews in an even layer. Toast the coconut flakes about 1 minute or until golden brown, watching closely. Be careful not to burn them. Meanwhile toast the cashews 1 to 3 minutes or until golden brown, stirring occasionally.
4.Stir the golden raisins, the juice of half of the lime, 1/2 of the toasted coconut, and 1/2 of the chopped cilantro into the cooked rice. Season with salt to taste and set aside.
5.In a medium skillet, heat a little olive oil on high until shimmering but not smoking. Add the garlic and cook for about 30 seconds or until fragrant. Add the bok choy and cook 2 to 4 minutes or until the greens are slightly wilted and the stems are tender. Season with salt and pepper to taste. Remove from the heat and stir in the toasted cashews.
Summer Stir Fry with Chicken, Vegetables, and Herbs
Chef Deb Fernandez
Home Star Cuisine, LLC
2 tablespoons light olive oil
salt and pepper
1 ½ lbs chicken tenders
2 carrots, peeled and cut on the diagonal to 1/4” slices
1 medium onion, sliced
½ green bell pepper cut into ¼” strips
½ red bell pepper cut into ¼” strips
4 cloves garlic, chopped
handful of green beans, stem end removed
8 oz. sliced cremini or shiitake mushrooms
1 small zucchini cut on the diagonal to 1/4” slices
1 small yellow summer squash cut on the diagonal to 1/4” slices
½ cup broccoli florets
1 small head bok choy, stems cut on the diagonal to 1/4” slices, leaves chopped very coarsely
2 sprigs of mint
¼ cup basil julienned
2 tablespoons cilantro coarsely chopped
In a large frying pan or wok heat the oil over high heat. Add the chicken tenders that have been seasoned with salt and pepper. Cook over medium high heat until just cooked through and remove from pan.
While the chicken is cooking, place the carrots in a bowl and cover. Microwave for 3 minutes until they are somewhat tender.
In the hot oil in the frying pan add the onion and cook until it is just beginning to brown on the edges, about 2 minutes. Add the green and red peppers, season with salt and pepper, and cook, stirring frequently for 3 minutes. Add garlic and cook, stirring, for one minute. Then add the green beans and cook another three minutes, stirring frequently. Add mushrooms carrots, season with a bit more salt and pepper, and continue cooking. When the mushrooms are getting a bit soft add the zucchini and summer squash, season again, and cook for 3 minutes. Add broccoli florets and cook another 2 minutes. Add the chicken back to the frying pan, then the bok choy stems and cook for 2 minutes, then the leaves, cooking and stirring for another 2 minutes.
Taste for seasonings, adding salt and pepper if needed. Sprinkle the herbs over the top.
Serve over warm brown rice, pasta, or rice noodles with lime wedges if desired.
Saturday August 23, 2014
2 - 5PM
Life is better with Kimchi!
Kimchi (or kimchee) is the traditional spicy fermented condiment of Korea. There are hundred of ways to make and enjoy Kimchi. When fermented It is loaded with vitamins A, B, C, and “healthy bacteria” called lactobacilli. This good bacteria helps with digestion.
At this Member Made Demo, Urban Greens Members Emmy Bright and Delia Kovac will demonstrate: The safe handling of hot peppers, how to create a brine, and how to safely ferment kimchi. There will be a homemade kimchi tasting and participants will go home with a kimchi sample.
Free for Urban Greens Members.
$5.00 for Non-Members
The Member Made Demos reflect the cooperative spirit driving Urban Greens to open a community-owned store. Open to both Urban Greens members and the Providence community, this member-led workshop hopes to inspire healthy, affordable, DIY food options in a fun, cooperative atmosphere. Past Member Made Food Demos have shared how to make yogurt, granola, sauerkraut, kale chips, and more.
Member Made Demos are very popular and often sell out. So don't delay....
Host a Member Made Workshop!
We are curating food skill-shares in members' homes. Wanna learn how to make Yogurt, Granola, Sauerkraut, Natural cleaners, Kombucha, Massaged Kale Salad, etc. Contact Delia to book a demo! Invite your friends we will bring the food fun.
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
Support the Local Food Economy by Eating Local Food.
Support Local drives to fight Ebola.
Come Try Authentic Liberian Food made from Locally grown Produce!
Please bring medical supplies to send to Liberia to support the fight Ebola.
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: