This recipe is in the King George Farmers Market’s “Fields to Table Cookbook,” with Stephanie Weberg credited as the source.
Here are the ingredients for the salad:
- 2 cups fresh cooked green beans
- 1 cup cucumber, peeled and cut into small chunks
- 1 cup cherry tomatoes, halved
- 2 green onions, chopped
- 1 can (8 oz) of garbanzo beans (chickpeas), drained and rinsed
For the marinade, mix together:
- 1/4 cup of olive oil
- 2 tablespoons of lemon juice
- 1 tablespoon of ketchup
- 1/2 teaspoon of honey
- 1/2 teaspoon of salt
- 1/4 teaspoon of paprika
Mix the vegetables and dress with the marinade. The dish tastes best if it’s allowed to sit in the refrigerator for an hour before serving.
This recipe from Fredericksburg’s Neva Trenis, a wonderful cook, is based on a recipe from The Food Network’s Alton Brown. Brown’s version includes bacon but not broccoli or cranberries. It’s definitely a dish you can tinker with to suit your preferences. Here’s how to make Neva’s version:
- 1 tablespoon olive oil
- 1/2 cup diced vidalia or other sweet onion
- 1/3 cup rice vinegar ( or a mild white wine vinegar)
- 1/2 cup broth
- 2 teaspoons sugar
- 1 teaspoon salt, plus a pinch
- 1/2 teaspoon freshly ground black pepper
- About 3/4 cup dried cranberries
- 1 small head of broccoli steamed for two minutes, plunged into ice water to stop cooking, drained and chopped
- 1 cup toasted walnuts or almonds
You’ll also need 1 serving of baked brown rice, and the recipe for that follows the directions for combining the above ingredients.
Heat 1 tablespoon olive oil in saute pan. Add chopped onion and cook until translucent, approximately 5 to 6 minutes. Add the vinegar, broth, sugar, salt, and pepper to the pan and stir to combine.
Add the baked rice and cook all together, stirring occasionally until the liquid is absorbed, approximately 7 to 10 minutes. Remove from heat.
Stir in the cranberries, chopped cooked broccoli, and toasted nuts. Allow to cool slightly before serving.
For the Baked Brown Rice:
- 1 1/2 cups short grain brown rice ( I like to use Lundberg short grain or one of their gourmet rice blends.)
- 2 1/2 cups water
- 1 tablespoon olive oil
- 1 teaspoon salt
- Preheat the oven to 375 degrees F.
- Place the rice into an 8-inch square glass baking dish or round equivalent.
- Bring the water to boil, stir in oil and salt. Pour mixture over the rice, stir to combine, then cover the dish tightly with aluminum foil. Bake for 1 hour.
- Remove cover and fluff the rice with a fork.
Neva’s notes: This is one of those recipes you can stir anything into. Try steamed carrots, beans, tofu, feta (add to cooled rice), scallions, cukes, etc. Swing to the East by adding snow peas, cilantro, scallions, peanuts and a drizzle of sesame oil (no cranberries!) Swing to the West with beans, peppers, pumpkin seeds, avocado and tomatoes.
To see Alton Brown’s recipe, click here
This recipe suggestion comes from registered dietitian Nancy Farrell, of Farrell Dietitian Services in Fredericksburg:
Berry salad with chicken
Combine baby spinach, pecans, diced red onion, sliced strawberries, blueberries, blackberries, pear slices and grilled chicken strips. Serve with a light raspberry-pecan dressing.
To save time, you can use store-bought rotisserie chicken. And you can use store-bought dressing, too — Ken’s Steak House brand has a fat-free version. Or, make your own raspberry dressing by trying this recipe from cooks.com:
1/3 c. raspberry vinegar
1 tsp. dry mustard
1 tsp. salt
1/2 c. sugar
1 c. vegetable or olive oil
1 1/2 tbsp. poppy seeds
Combine dressing ingredients except the poppy seeds in a blender. Add the poppy seeds by hand.
This recipe comes from Sandy Mahaffey, who works at The Free Lance-Star and keeps fit by eating well and doing lots of Pitaiyo (a unique fusion of Pilates, tai chi and yoga).
- 1/2 lb. frozen shelled edamame (about 1 1/2 cups)
- 1/4 cup tahini
- 1/4 cup water
- 1/2 tsp freshly grated lemon zest
- 3 tbs. lemon juice
- 1 clove garlic, smashed
- 3/4 tsp coarse salt
- 1/2 tsp. ground cumin
- 1/4 tsp ground coriander
- 3 tbs. extra virgin olive oil, divided
- 1 tbs. chopped fresh flat leaf parsley
- Boil the beans in salted water for 4-5 minutes.
- In a food processor, puree the edamame, tahini, water, lemon juice, lemon zest, garlic, salt, cumin and coriander until smooth. Slowly drizzle in 2 tbs. olive oil and mix until absorbed.
- Transfer to a small bowl, stir in parsley and drizzle with remaining olive oil. You can also garnish with sesame seeds.
- Serve with vegetables or pita bread.
- Makes about 3 cups.
This recipe suggestion comes from Tamra Knapp, a registered dietitian with Mary Washington Hospital.
For the chicken:
- 1 Pound of chicken tenders, boneless, skinless
- 1 ½ cup Special K® cereal, crushed
- Nonstick cooking spray
- Salt and Pepper
- Preheat oven to 400°F. Line baking sheet with tinfoil and spray with nonstick cooking spray.
- Crush up Special K® cereal in a baggie. Add in a pinch of salt, pepper and paprika to taste.
- Place chicken in baggie and shake to coat evenly, then line chicken up on baking tray. Spray each piece with nonstick cooking spray.
- Bake for about 30 minutes or until golden brown.
For the Polenta fries:
- 1 Package of Polenta
- Nonstick cooking spray
- Olive Oil
- Salt and Pepper
- Line baking sheet with tinfoil, and spray with nonstick cooking spray (use the same pan you use for the chicken, if you have room)
- Cut up polenta into and place on baking sheet.
- Lightly drizzle olive oil over the “fries.” Season fries with salt, pepper and whatever other spices you like (oregano works well).
- Bake for about 30 minutes. Polenta should become slightly crisp, but not dark brown.
- Serve with warm marinara sauce as a dip.
On the side: Round out the meal with peas or a salad.
Cook’s note: Making your own crispy chicken tenders is cheaper than buying them and is also much healthier as you cut out much of the fat and sodium! Polenta fries (approx. 70calories/serving) have much less calories than their white tuber counterparts as well, and are a fun substitute if you are just plain sick of French Fries. At Food Lion, Polenta is in the pasta aisle; at Wegmans, it can be found in the produce section.
This recipe is included in the King George Farmers’ Market’s “Fields to Table Cookbook,” submitted by market manager DeLaura Padovan, who credits “Katrina of Fungi Perfecti” with the idea. (Fungi Perfecti is a company specializing in organic, gourmet mushrooms.)
- 2/3 cups Shiitake mushrooms
- 8 cloves garlic
- 1/2 cup onion
- enough canola or coconut oil to cover a skillet
- 2/3 pound organic ground meat or nut meat (which can be made with walnuts)
- 2 tablespoons cumin powder
- 2 teaspoons sea salt
- 1-3 tablespoons red chili powder
- 1 dozen corn tortillas
- 1 medium or large can of enchilada sauce
- chopped onions (optional)
- shredded cheese (optional)
Stir-fry mushrooms, garlic and onions for 10 minutes in enough oil to cover the skillet. Then add meat or nut meats. Cook everything together for a few more minutes. Add all your spices to taste, then simmer for 15 minutes.
In a separate pan, individually fry each corn tortilla until very soft and pliable, then remove with tongs and place on a flat surface. Fill with meat/mushroom mixture.
Next, roll up and arrange the tortillas in a pan carefully, with the seam-side down. When the pan is full, pour 1 can of enchilada sauce over the contents and top off with chopped onions and shredded cheese as desired. Cook for 15-20 minutes at 350 degrees.
Note: In place of meat, you can use 2 cups of nuts, such as walnuts, soaked in water overnight and drained, then ground in a Cuisinart or blender to ground meat consistency.
Salmon in blackberry sauce
This recipe was suggested by dietitian Nancy Farrell, of Farrell Dietitian Services in Fredericksburg, who said she used the Academy of Nutrition and Dietetics as a recipe source. It incorporates fresh berries and salmon into a healthful, tasty dinner. The recipe is simple:
“Mix together blackberries and a splash of red wine, and cook over medium heat until mixture becomes juicy. Add a few tablespoons of brown sugar, and continue cooking until mixture becomes syrupy. Marinate salmon with mixture and broil.”
And that’s it. In general, you broil salmon for 10 minutes per inch of thickness. So, 10 minutes for an inch-thick piece of salmon, 20 minutes for a 2-inch thick piece. You can read more about broiling salmon here: http://www.ehow.com/how_2250474_broil-salmon.html
This recipe is included in the King George Farmers Market’s “Fields to Table Cookbook.” It comes from Evelyn Durling.
Editor’s note: The dressing uses 1 .5 cups of mayonnaise; if you’re worried about the fat content, use a low- fat version. Or, consider substitutes for mayo, such as yogurt. Here’s an online discussion of mayo alternatives: http://caloriecount.about.com/forums/foods/substitute-mayo. And here’s an alternative provided by someone on a Paleo diet web site: http://cavemanforum.com/recipes-and-meal-photos/dude!-homemade-paleo-mayonnaise!/.
Honey chicken salad:
4 cups chopped, cooked chicken
3 diced celery ribs (about 1.5 cups)
1 cup sweetened, dried cranberries
1/2 cup chopped pecans, toasted
1.5 cups mayonnaise
1/2 cup orange-blossom honey
1/4 tsp salt
1/4 tsp pepper
garnish: chopped toasted pecans
Stir together the first four ingredients (the chicken through the pecans). Then whisk together the mayonnaise and the next three ingredients. Add to chicken mixture, stirring gently until blended. Garnish with pecans, if desired. Serves 4.
This recipe comes from Tamra Knapp, a registered dietitian who works for Mary Washington Healthcare.
1-2 pounds of bone-in chicken (depending on family size)
6 Potatoes, peeled, cut in half
1 bag baby carrots
1 ½ cups chicken stock (can use bouillon cubes as well, and can lower the sodium content by getting stock with no salt added)
Place chicken in crock pot, add potatoes and carrots. Pour stock over.
Cook on low in crock pot for 6-8 hours. Voila.
When chicken is on sale, this is a great meal to make. You can use chicken thighs and other bone in pieces that are usually cheaper. Minimal prep, and great taste!
If you don’t have a crockpot, you could put everything in a large pot on your stove on medium heat (not boiling) for about 2 hours. You would need to add in extra broth.
This recipe comes from the “Fields to Table Cookbook” put out by the King George Farmers’ Market. It’s from Jenna Villforth Veazey, a market volunteer.
- pasta of your choice — orzo, rotini, elbow, etc.
- grape or cherry tomatoes
- diced cucumbers
- corn fresh from the cob
- goat cheese (or shaved parmesan, cubed Monterey jack or mozzarella)
- shredded chicken, diced ham or bacon crumbles (leftovers work well, but you can also skip the meat if you’re a vegetarian)
- olive oil — enough to coat the pasta
- minced onion — to taste
- garlic powder, dill weed and salt — to taste
- C0ok the pasta according to the directions on the box (or until sufficiently tender). Drain and rinse in cool water.
- Mix together the pasta, vegetables, cheese and meat.
- Add dressing — the olive oil and herbs — to lightly coat the pasta. Italian dressing also works nicely with this dish.
To make the salad gluten-free, substitute rice or quinoa for the pasta.