June Nutrition Notes
June is here! June is one of my all time favorite months in the Upper Valley - the air is warm and sweet-smelling, and everything outdoors has that fresh, green glow. I can’t help but feel excited at the thought of harvesting fresh herbs and vegetables from the garden in just a few, short weeks. This year, however, I am planning on a more simple garden due to time restraints. I want to maximize the nutrients available in my little garden so I will be planting lots of herbs such as oregano, cilantro, parsley, basil and thyme. These herbs are little power-houses of phytonutrients and vitamin-C… an excellent way to help reduce inflammation and give your immune system that extra boost. Open Door is offering an easy solution for those of us who only have time and resources for a little garden. Every week, Edgewater Farm will be delivering boxes of freshly picked vegetables and fruits for pick-up at Open Door. This is an excellent way to have easy access to a variety of fresh, local produce. To sign up visit:
Here is one of my favorite summer recipes. This is a great recipe to use with your CSA vegetable box because you can be creative with adding many different vegetables and herbs.
• 1 head raw cauliflower
• ½ T coconut oil, melted
• 2 seedless cucumbers
• 4 ripe tomatoes
• 4 cups curly parsley leaves (about 2 bunches)
• 1 cup fresh mint leaves
• 6 scallions
• 2 avocados, chopped
• ⅓ cup lemon juice (about 3 lemons)
• ¾ t salt
• ½ t ground black pepper
• zest of 1 lemon
• ½ cup extra-virgin olive oil
1. Preheat the oven to 350 F.
2. Cover a two large baking sheets with parchment paper. Use a food processor to “rice” the cauliflower: Break the cauliflower into florets, removing the stems. Place the florets in the food processor bowl and pulse until the cauliflower looks like rice. This takes about 10 to 15 one-second pulses. You may need to do this in two batches to avoid overcrowding. In a large bowl, toss the cauliflower rice with the melted coconut oil, then divide the cauliflower between the baking sheets. Spread it into a single layer so it can toast in the oven, and bake for 20 minutes or so, checking at 15 to make sure it’s getting golden but not burning.
3. Cut the cucumber and tomatoes into ¼-inch dice, place in a colander, sprinkle generously with salt, and let the vegetables “sweat” out their excess moisture while the cauliflower is in the oven.
4. Wash and chop herbs and add them to the bowl.
5. Trim the scallions and slice them very, very thin so they’re almost shaved. Add to the parsley.
6. When the cauliflower is toasted, remove from the oven and allow to cool. While it’s cooling, drain the cucumbers and tomatoes of the released liquid, then add the vegetables along with the cubed avocado to the parsley. Toss with a rubber scraper to combine.
7. In a small bowl, use a fork to mix the lemon juice, salt, pepper, and lemon zest. Slowly drizzle in the olive oil while you continue to mix with the fork. Then pour the dressing over the vegetables and toss gently, but with purpose, until all the ingredients are coated. Cover and refrigerate for at least an hour so the flavors can blend.