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September Local Recipe: Bok Choy

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). 

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August Member Made Demo: Kimchi

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.

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Arugula Salad with Melon and Prosciutto Recipe

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: 401.737.5413


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MEMBER MADE: Fermented Hot Sauce Recipe

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.


7) WAIT.




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.

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