Hollywood Salad Bowl

You know it's summer when you've been to the Bowl. The following Salad was my contribution last nights picnic at the Hollywood Bowl.
Thanks to our Farmers it was a hit!
The evening was tremendous. It was A Beetles Celebration with the Hollywood Bowl Orchestra conducted by Thomas Wilkins (love him!!!) and special guests Patti Austin, Rob Laufer, Bettye LaVette (must add to my IPod), Todd Rundgren, Brian Stokes Mitchell (Wowza!)
Hollywood Salad Bowl with Blackberry Vinaigrette
Yield: 4+ servings
Ingredients
1 tablespoon olive oil - Olive Press
1 tablespoon minced shallots - Gama Farm
1 teaspoon minced garlic - Vang Family Farm
1 pint fresh blackberries, plus extra for garnish - Santiago Farm
1/2 cup white balsamic vinegar - Olive Press
2 tablespoons balsamic vinegar
1/2 teaspoon sugar
1 tablespoon chopped fresh mint - Vang Family
1 tablespoon chopped fresh tarragon - ABC Rhubarb
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/2 cup light olive oil
6 cups mixed greens, well washed and spun dry
Mix of Arugula & Amaranth (Chinese Red Spinach) - Vang Family
1/4 Small Red Onion Thinly Sliced - Uristoigi Farm
1/4 cup roughly chopped toasted pistachios - Peanut Dude
4 ounces goat cheese, crumbled
1 avocado, peeled, seeded, and thinly sliced - Gama
1 Lemon Cucumber thinly sliced - Capay Organic
1 Cup of Chilled Chicken Cubed (poached in lemon water) - La Bahn Chicken & Eggs
Directions
In a large skillet, heat the oil over a medium-high heat. Add the shallots and garlic and cook, stirring, for 1 minute. Add the blackberries and cook, stirring, for 2 minutes. Deglaze the pan with the vinegars and cook until reduced by half, about 30 seconds.

Remove from the heat and transfer to a blender. Add the sugar, mint and tarragon, and process to a smooth paste. Add the salt and pepper. With the machine running, add the light olive oil through the feed tube and process until smooth.
Strain through a fine mesh sieve into a clean bowl and refrigerate until completely cool, about 1 hour.
To make the salads, in a large bowl, combine the greens with the pistachios and toss with the vinaigrette until lightly coated. Season, to taste, with salt and freshly ground black pepper.
To plate, divide the greens among 4 plates and top with the goat cheese & chicken. Arrange sliced red onion, omatoe, & avocado slices decoratively around the edges, and serve. Garnish with extra blackberries.

Anza Elementary School FAST FOOD Challenge

Last week we went to the Anza Elementary School with the FAST FOOD Challenge during lunches.  Students that had FAST FOOD (ex: apples, oranges, celery etc.) in their lunch and ate them of course became FAST FOOD Challengers and entered to win Dodger Game Tickets!

Today we returned for their end of year assembly to award the winners!

What a great event and great way to send the message of healthy food choices!

Here are the winners!

Much Thanks to Mrs Nitsos!!!

The FAST FOOD Challege Debut!

The FAST FOOD Challenge TM Debuted at the Hawthorne Health Fair & 5K.  Counted 285 raffle tickets with an estimated 100 more.  Is that unbelievable or what?  

We'll be announcing and awarding the Raffle winners of the DODGER Game Tickets this Saturday!!! Come out to the Hawthorne Del Aire Farmers Market home of the Original Fast Food and play with food.  Yes Play with food this Saturday using an orange hit the FAST FOOD target to enter to win 4 Tickets to a DODGER GAME! Awesome!!!

GO Grill GO!

Go Grilling!   Spending more time outside and not just on weekends? Grilling is amazingly easy & gives fruits and veggies a smoky-sweet flavor. Here's what you need to know to master the technique. Watch the video for grilling how to's
Ingredients	Vegetable oil Vegetables or fruit to be grilled Salt and pepper
Equipment	Metal grill brush Soft cloth for oiling grill grates Nonstick grill foil (per recipe) Hot pads Long barbecue fork & tongs Slotted spatula Basting brush Cutting board Knife Kitchen fork Prep & serving platters
Step-by-Step	1. Mise en Place Preheat grill on HIGH 10 min (if using charcoal grill, HIGH is barely gray coals with ash). Clean grill with wire brush. Using soft cloth, coat grill grate lightly with vegetable oil. A faint smoke indicates grill is ready. To prevent flare-ups, make sure oil doesn’t drip into flames. Cut produce into roughly equal pieces. (Blanch slow-cooking veggies, such as artichokes, to shorten grilling time.) Drizzle produce to lightly coat with basting oil. Adjust heat (MEDIUM or LOW usually best). 2. Sear Sear skin on all sides. 3. Cook Grill, turning every 1-2 min, using tongs to keep produce intact. Check doneness by piercing with paring knife — knife should enter easily with no resistance. 4. Finish Transfer to clean platter. Look for lightly browned (not charred), tender produce with grill marks. Season.

Use this chart as a general guide for preparing and grilling times.
The easiest way to tell if vegetables or fruits are cooked is to pierce them with a kitchen knife or fork. If the utensil goes in easily, the items are done.

	Preparation	Grilling Time
Artichokes	Trim tough outer petals, halve lengthwise; blanch until tender	8 to 10 min.
Asparagus	Trim tough end	6 to 8 min.
Corn	Soak ears in water 20 to 30 min (leave in husks)	30 to 40 min.
Eggplant	Slice 3/4 inch thick	8 to 10 min.
Fennel (Anise)	Remove leaves; cut bulb into quarters	10 to 12 min.
Leeks	Halve lengthwise; rinse well	10 to 12 min.
Garlic	Wrap whole bulb in foil; place over indirect heat	30 to 40 min.
Mushrooms	Leave whole	6 to 8 min.
Onions	Peel; cut n halves or quarters; skewer	15 to 20 min.
Peppers	Cut in halves or quarters; remove seeds	10 to 12 min.
Potatoes (white, yams)	Slice 1/2 inch thick	15 to 20 min.
Squash, summer	Halve lengthwise or slice 1 inch and skewer	8 to 10 min.
Tomatoes	Skewer quarters and cherry tomatoes; halve plum tomatoes lengthwise	3 to 5 min.

Scent to Heal Home from Belize!

Reflexologist Hope and family were in Belize last week.  Be assured she's back Saturday.  Sounds like time stood still for the week they were gone and they're slowly getting back into the So Cal grove.  Hope described the weather as summer in Washington DC. One word ....HUMIDITY! Apparently it was raining on and off throughout the day.

The background in this picture is actually the water. It was clear like glass and like swimming in an exotic aquarium. Can you imagine being 4 ft away from a baby sting ray that was swimming almost on the sand where you could almost pet it. They saw dolphins, crabs, coral, exotic fish, shark, and more. Sting rays were like squirrels in DC, everywhere.   We both grew up in the DC metro area so summer in DC and squirrels are descriptive s that we understand!

Hope couldn't stay away from us and found her way to the Farmers Market in Belize. First thing I noticed was the banana's which are a rare site locally.  I can't wait to hear what the fruit standouts were at the market. Assuring to know I'm not the only one that seeks out the local markets.  I like what I saw here and for the record I want that bike with the cart in front. Can't you see me sporting that up Aviation?  I totally can!

Welcome home Hope!!!  You were missed.

Caesars Blackberry Cobbler

There's a special place in my heart for our grower Caesar. Caesar's potted plants for landscaping to herbs and beef stake tomatoes are hearty and strong just like him. Awww. I know I told you I have a soft spot for this man. 

This visit is way overdue as he's right here in Los Angeles County. My gosh I've been all over the state and as far as Charleston SC visiting Farmers and Farmers Market.  So...Monday I went to his facility and I was amazed.  

He's been holding back ... tisk tisk tisk he won't be doing that.  He's got blackberry plants, yep blackberries and I totally scored and made the following Cobbler. 

In addition to the berries, he has Guava, Avocado, strawberries, herbs, tomato, & something new that he's going through the process of certifying his White Peaches!  So much more which you'll see on Saturday at Market.

Let him know you saw it here.  He'll be embarrassed, but in a nice way...I hope. 

See below the recipe for more pics from the visit!

Blackberry Cobbler

Served this delicious cobbler warm from the oven with homemade
vanilla ice cream. What a hit it was at our Memorial Day cookout.

Prep Time 15 min

Cook Time 30

Total Time 45

Ingredients:

• 4 cups fresh blackberries, about 20 to 24 ounces
• 3/4 cup sugar
• 2 tablespoons cornstarch
• 3/4 cup water
• 1/2 teaspoon cinnamon
• 1 tablespoon melted butter
• 1 1/3 cups flour
• 1 1/2 teaspoons baking powder
• 1/4 cup granulated sugar
• dash salt
• 1/2 teaspoon cinnamon
• 1/2 cup milk
• 4 tablespoons melted butter

Preparation:

Grease an 8-inch square baking dish or similar 2-quart baking dish. Heat oven to 400° F. Pick over and rinse blackberries.
In a saucepan, combine the 3/4 cup sugar and the cornstarch, stirring to blend. Add the water and stir to blend. Bring the mixture to a boil over medium heat. Continue cooking, stirring constantly, until thickened and bubbly. Remove from heat and stir in the blackberries. Spoon berries into the prepared baking dish. Sprinkle the berry mixture with 1/2 teaspoon of cinnamon and drizzle with 1 tablespoon of melted butter.
In a mixing bowl, combine the flour, baking powder, 1/4 cup sugar, salt, and 1/2 teaspoon of cinnamon. Stir in the milk and 4 tablespoons of melted butter until all ingredients are moistened. Do not over mix. With a tablespoon, spoon the batter over the berry mixture then gently pat to spread the batter over the berries. The batter doesn't have to cover completely. Bake for 25 minutes, or until the topping is nicely browned and the berry mixture is bubbly.

The Olive Press - Recipes

Oh la la! Check out these recipes featuring The Olive Press.

There is a nice video on their site describing the process of The Olive Press

Recipes

CONVERSION OF BUTTER TO OLIVE OIL

• BUTTER = OLIVE OIL
• 1 teaspoon = ¾ teaspoon
• 1 Tablespoon = 2-1/4 teaspoons
• ¼ cup = 3 Tablespoons
• 1/3 cup = ¼ cup
• ½ cup = ¼ cup + 2 Tablespoons
• 2/3 cup = ½ cup
• ¾ cup = ½ cup + 1 Tablespoon
• 1 cup = ¾ cup

Grilled Lamb Chops with Garlic, Olive Oil and Lemons

Ingredients

• ½ cup MARQUESA Extra Virgin Olive Oil, plus 2 Tablespoons for the lemons
• 6 cloves garlic, finely chopped
• ¼ cup thyme leaves, roughly chopped
• 2 racks of lamb, 8 chops each, trimmed
• Salt and freshly ground pepper
• 9 lemons, cut in half crosswise
• Sprigs of oregano and dill, for garnish

Directions

1. Whisk together oil, garlic and thyme in a shallow large baking dish.
2. Add the chops and turn to coat.
3. Cover and marinate for 1 to 1 ½ hours in the refrigerator. Remove the chops from the refrigerator 20 minutes before grilling.
4. Heat grill to high and grill the chops for 5 to 6 minutes per side for medium doneness. Remove and rest for 2 minutes. Slice into individual chops.
5. Brush the cut side of the lemons with the oil and grill, cut side down, on high for 1 minute. Turn lemons 45 degrees to make hatch marks and remove.
6. Squeeze the juice of one lemon over the platter of chops. Season with freshly ground black pepper. Garnish with fresh sprigs of oregano and dill. Serve the remaining grilled lemons on the platter with the chops.

Serves 6-8

The Olive Press Citrus Cake

Ingredients

• Grated zest and juice of one lemon
• Grated zest and juice of one orange
• ¾ cup The Olive Press Blood Orange (or The Olive Press Meyer Lemon) Olive Oil
• 1 cup sugar
• ¼ teaspoon salt
• 3 medium eggs
• 1 1/2 cups semolina
• 1 cup ground almonds, tightly packed
• 1 teaspoon baking powder
• 1 teaspoon almond essence
• 1 teaspoon orange flower water
• 1/4 cup Cointreau or Grand Marnier
• One round springform cake pan, 9-inch diameter, lightly oiled and lined with parchment.

Directions

1. Preheat oven to 325°
2. Reserve a little of the grated lemon and orange zest and put the remainder in a bowl with the oil, sugar, salt, orange and lemon juice, and eggs. Beat together with a whisk until light and fluffy and doubled in volume.
3. Sieve the semolina and baking powder into a second bowl and add the ground almonds. Fold the almond essence and orange flower water into the egg mixture. Pour all at once into the dry ingredients, fold together, but do not overmix. Spoon into the prepared pan and smooth the top. Sprinkle the reserved lemon and orange zest over the top.
4. Bake near the top of the oven for 40-45 minutes or until pale gold at the edges and firm in the middle. A toothpick inserted into the center should come out clean.
5. Remove from the oven and let cool in the pan for about 10 minutes. Drizzle the liqueur over the top. Push the cake out, still on the loose metal base, and let cool on a wire rack for another 10 minutes. Remove the base and paper. Serve in 8 to 12 wedges, warm or cooled. Do not refrigerate.

Serves 8-12

Asparagus & Wild Mushroom Pappardelle

This hearty fresh pasta dish takes only about 25 minutes to prepare. Wine suggestion: a Sauvignon Blanc with herbal nuances, preferably a medium-bodied one to balance the oil and cheese.

Ingredients

• 8 to 12 ounces fresh pappardelle pasta (see Note)
• 3 tablespoons The Olive Press Arbequina extra virgin olive oil
• 1/2 bunch asparagus, cut into 1-inch lengths
• 1/2 large onion, halved and sliced
• 1/4 pound wild or cultivated mushrooms, cleaned and cut into bite-size pieces
• Salt and freshly ground pepper to taste
• 3/4 cup dry white wine
• 2 tomatoes, chopped
• 2 tablespoons chopped Italian parsley
• 2 tablespoons freshly grated Parmesan cheese
• The Olive Press Arbequina extra virgin olive oil, to drizzle

Directions

1. Bring a large pot of salted water to a boil for the pasta. Begin cooking the pasta about 5 minutes before the sauce is ready.
2. Preheat a large saute pan. Add the olive oil and then the asparagus. Cook approximately 1 minute. Add the onion and the mushrooms and cook an additional minute. Season with salt and pepper. Deglaze with the wine and reduce by half, about 5 minutes. Remove from the heat and stir in the chopped tomatoes.
3. Drain the cooked pasta and add it to the sauce. Add the parsley and toss lightly. Check seasoning and adjust as needed.
4. Divide the pasta among serving bowls, top with the Parmesan and drizzle with truffle oil or extra virgin olive oil.

Serves 4

Halibut with Caper Sauce

Ingredients

• 2 tablespoons capers, drained and roughly chopped
• 1/4 cup chopped cornichon pickles
• 2 hard-cooked eggs, peeled and diced fairly finely
• 1/3 cup chopped Italian parsley
• 1/4 cup The Olive Press California Mission Extra Virgin Olive Oil
• 1 tablespoon fresh lemon juice
• Salt and pepper to taste
• 1 cup flour
• 4 halibut fillets (6 to 7 ounces each)
• 2 to 3 tablespoons vegetable oil
• Lemon wedges

Directions

1. Combine the capers, cornichons, eggs, parsley, olive oil and lemon juice in a bowl. Whisk well so that the egg yolks begin to break down and make the sauce creamier. Season with salt and pepper. Set aside.
2. Put the flour in a shallow bowl. Season the fish with salt and pepper, then dredge completely in the flour.
3. Heat 2 tablespoons oil in a skillet, then add 2 halibut fillets flesh-side down. Cook for about 5 minutes, turn the fish over and cook another 5 minutes for medium doneness. Transfer to a warmed plate.
4. Repeat with the other 2 fillets, adding more oil to the pan if necessary.
5. Spoon the sauce over the fish and garnish with lemon wedges.

Serves 4

Panzanella (Tuscan Tomato & Bread Salad)

Ingredients

• 4-5 large vine-ripened tomatoes, cut into large cubes or wedges
• ½ pound stale country-style Italian bread, crusts removed and cubed (about 8 cups)
• 1 ¼ cups thinly sliced red onions
• 2 teaspoons minced garlic
• ¼ cup The Olive Press Champagne Balsamic Vinegar
• ½ cup The Olive Press Extra Virgin Olive Oil
• 1 bunch fresh basil, stems removed, washed and spun dry, torn into pieces
• Sea salt and freshly ground black pepper

Directions

1. In a large bowl, combine tomatoes, bread, and onions.
2. In a small bowl, whisk together the garlic, vinegar and olive oil.
3. Pour the dressing over the bread salad and let sit for 30 minutes at room temperature.
4. Add the basil and salt and pepper, to taste, and toss to combine.

Serves 4-6

• About Olive Oil
• Tasting Olive Oil
• UC Research Taste Panel

Welcome - The Olive Press

We're very pleased to announce the addition of The Olive Press to our Saturday Farmers Market.  They are incredibly helpful and knowledgeable about Olive Oil.  Here are a few frequently asked questions that I found extremely interesting!

What is Extra Virgin Olive Oil?

Extra virgin olive oil is the oil extracted from fresh olives using a mechanical process without the use of excessive heat or any form of additives or solvents. It also must pass chemical tests, including a maximum acidity, in terms of oleic free fatty acid, not more than 0.5 %. In addition, it must be judged defect-free with some olive fruitiness, determined through a blind sensory evaluation by a trained tasting panel.

What is the difference between early and late harvest oils?

They are simply different styles of olive oil. As their name suggests, early harvest oils are made from olives picked earlier in the season. As they are made from greener olives, early harvest styles are usually more grassy/herbaceous in aroma and flavor and have higher levels of bitterness and pungency. Late harvest styles are usually milder oils and display riper fruit flavors. Due to their different taste properties the two styles of oil are used in different ways in the kitchen.

How many pounds of olives would be found on an average tree approximately?

This varies but approximately 50-200 pounds are produced from the average mature olive tree. How many gallons of olive oil could be made from an average mature tree? Approximately ½ to 4 gallons of oil per tree OR on average you can expect @ 30-35 gals. per ton of olives, depending on time of harvest / ripeness. There are so many extra virgin olive oils to choose from.

What do I look for?

First and foremost, consider purchasing an extra virgin olive oil that is useful for the culinary purposes you have in mind. Extra virgin olive oils can be intensely flavored and can also be strongly bitter and pungent. Many 'early harvest' styles fit in this category. Others can be very fruity with only hints of bitterness and pepper, while 'late harvest' styles are typically mild with very ripe fruity flavors. As a general rule, oils with a strong flavor suit strongly flavored dishes, and mild oils are used in dishes which are delicately flavored. Check The Olive Press list of EVOO’s, it provides descriptions that emphasize oil style, so it should be of help when making your purchase decision.

Where is the best place to store extra virgin olive oil?

A general principle applies here. Both light and heat are the enemies of olive oil. As such, olive oils should be stored in a cool dark place. Conversely, the worst place to store olive oil is next to the oven where they may become heated, or even worse on a window sill. Olive oils will rapidly become rancid if stored in a warm, well lit environment. Exposure to light also hastens the loss of the health giving vitamin E like compound tocopherol.

How long can I expect my extra virgin olive oil to last?

Extra virgin olive oils are best consumed young as it is at this time when their fresh olive like aromas and flavors, and the health giving polyphenols are at their peak. Unlike wine, olive oils do not get better with age, so the closer to their release date that you purchase and use them, the better. However, the higher levels of natural antioxidants and the higher proportion of monounsaturated fats generally found in extra virgin olive oil mean that they generally remain fresher longer than other edible oils. Mild styles of oil contain lower levels of polyphenols so they tend to have shorter shelf lives. However as a guide, provided they are stored properly, the majority of current season extra virgin olive oils will retain good flavor, aroma and freshness for at least 12 months.

EAT YOUR FRUIT & VEGETABLES - Hawthorne Senior Center

EAT YOUR FRUIT & VEGETABLES in not a threat it's a promise.  At the Hawthorne Del Aire Certified Farmers Market we have a triple threat of fruits, vegetables & protein (eggs & chicken). We are the Fast Food Farmers Market - Home of the Original Fast Food!

Flavor & Creativity - EAT YOUR VEGETABLES never sounded so good. Nothing dull and boring found at this farmers market Full of Flavor & Creativity! Eating brings you to your senses, It's visceral - and what I mean by that you eat with your 5 senses.  Looks, smells, feels good, sounds good, tastes good!  Food doesn't just fill you up, it makes you feel alive!

Demolicious 
Simple Tomato Sandwich!
Strawberry Cucumber Salad
Steamed  Vegetables

What we really want from our food is good flavor.  When we cook we Cook to impress, cook to be excited or, cook to share, at the very least to sustain ourselves. 

We know from experience that seniors like their mealtimes to be interesting . . . not just the food, but the setting, the companionship and the conversation.   

Appetizing meals are an important part of our lives, and vital to physical and emotional well-being. Lucky living in So Cal where we share food from many cultures and because we're living longer,  many generations.  There’s something really intimate about sharing food.

Food also helps us connect to our past and the now.  What’s great about food is the nostalgia factor that ties all of us to where we’re from.  So it’s a wonderful tool  to take us back to the things that make us feel good, whole, happy and excited about life.

   

Be creative to liven up food while staying within appropriate dietary guidelines. Advocate moderation rather than denial.   

Recommendations for adding flavor to a senior’s diet without compromising good health:

• Add low-sodium, no-salt stock to a sauce to make it taste like it has been simmering all day.  Likewise, cook rice in chicken or vegetable stock rather than water, and replace cream with stock when making mashed potatoes for a flavorful, low-fat alternative.
• Fresh herbs are a no-fat addition, and readily available in grocery stores to brighten the flavor of salads, dressing and sauces.
• Purchase better cuts of meat for better flavor and less fat.  Seniors shouldn’t sacrifice quality, even if they’re on a budget.  “Never buy less than a ground sirloin because of the fat content.  Don’t buy fatty foods as opposed to lean, healthy meats to save pennies because in the end you’re not, you have to trim.  And the amount of waste balanced against lean clean meat is negligible.  A small amount of lean protein is better than a larger amount of fatty protein.”

• Stock up on fresh meats and vegetables when they’re on sale, then divide and freeze them.  “Prepared foods are not good for seniors because they can’t control the amount of salts, fats and additives.  Seniors should spend the money instead on prepared raw foods they can finish cooking, which will taste better to them as well.”

 Fast Food Farmers Market, Home of the Original Fast Food has something for everyone to cook flavorful, fun and fast meals!

I'll be speaking at the Hawthorne Senior Center about the Farmers Market May 25th 11:30am where there will be Senior Nutritional Program Coupons distributed. I'll also be handing out recipes provided by the LA County Nutritionist Program. 

What's in Season - Stone Fruit, Cherries, Strawberries, Greens, Asparagus, etc.

Children & Pesticides - MSNBC Report by Nancy Snyderman

A very good Study  suggests a low-level exposure of the common pesticide Organophosphate, a man made pesticide applied on produce to manage insects (interrupts an insects life neurologically) doubles children's risk of developing ADHD.

Good reporting by Nancy Snyderman & Journal of Pediatrics!

Her ending comments;
know where your food comes from,
eat locally and eat produce that's in season.

Couldn't agree more!!!

Vegetable-Cooking Chart

 Farmer's Markets, gardening at home, and the ability to ship produce around the world at an amazing speed, we have an ever-growing variety of fresh vegetables to choose from year-round. But it's easy to become bewildered by the variety if you don't know how to select, store, and prepare them properly. 

Here's basic information about some of the most popular vegetables in a handy chart to help take the guesswork out of cooking them. The following vegetable chart shows you various cooking methods and times at a glance. As you refer to this chart, please keep the following in mind:

1. The times on the chart are for one pound of vegetable unless otherwise noted.
   
2. The times are in minutes.
   
3. A range of time is given because cooking times vary due to the age and size of the vegetables. Vegetables are done when they are tender, but still crisp. (They should not be mushy.)
   
4. Steaming times begin when the water boils and creates steam.
   
5. When microwaving, some vegetables require no water except the droplets that cling to them when rinsed.
   
6. Blanching prepares vegetables for freezing. Timing begins when vegetables are dropped into a large pot of boiling water. Plunge vegetables immediately into ice water after cooking, then drain and pat dry with paper towels before freezing.
   
7. Boiling requires covering the bottom of a pan with 1/2 to 1 inch of water. Use more water for whole, dense vegetables, such as beets, turnips, and kohlrabi. Bring water to a boil before adding vegetables.
   
8. Some cooking methods are not recommended for certain vegetables. This is indicated in the chart by the abbreviation "NR."

Vegetable	Steam	Microwave	Blanch	Boil	Other
Artichoke, whole	30 to 60	4 to 5 each	NR	25 to 40	NR
Artichoke, hearts	10 to 15	6 to 7	8 to 12	10 to 15	Stir-fry 10
Asparagus	8 to 10	4 to 6	2 to 3	5 to 12	Stir-fry pieces 5
Beans, green	5 to 15	6 to 12	4 to 5	10 to 20	Stir-fry 3 to 4
Beans, lima	10 to 20	8 to 12	5 to 10	20 to 30	NR
Beets	40 to 60	14 to 18	NR	30 to 60	Bake 60 at 350°F
Broccoli, spears	8 to 15	6 to 7	3 to 4	5 to 10	Blanch, then bake
Broccoli, flowerets	5 to 6	4 to 5	2 to 3	4 to 5	Stir-fry 3 to 4
Brussels sprouts	6 to 12	7 to 8	4 to 5	5 to 10	Halve; stir-fry 3 to 4
Cabbage, wedges	6 to 9	10 to 12	NR	10 to 15	Blanch leaves, stuff and bake
Cabbage, shredded	5 to 8	8 to 10	NR	5 to 10	Stir-fry 3 to 4
Carrots, whole	10 to 15	8 to 10	4 to 5	15 to 20	Bake 30 to 40 at 350°F
Carrots, sliced	4 to 5	4 to 7	3 to 4	5 to 10	Stir-fry 3 to 4
Cauliflower, whole	15 to 20	6 to 7	4 to 5	10 to 15	Blanch, then back 20 at 350°F
Cauliflower, florets	6 to 10	3 to 4	3 to 4	5 to 8	Stir-fry 3 to 4
Corn, on cob	6 to 10	3 to 4	3 to 4	4 to 7	Soak 10; bake at 375°F
Corn, cut	4 to 6	2 per cup	2 1/2 to 4	3 to 4	Stir-fry 3 to 4
Eggplant, whole	15 to 30	7 to 10	10 to 15	10 to 15	Bake 30 at 400
Eggplant, diced	5 to 6	5 to 6	3 to 4	5 to 10	Bake 10 to 15 425°F
Greens, collard/mustard/turnip	NR	18 to 20	8 to 15	30 to 60	Stir-fry mustard greens 4 to 6
Greens, kale/beet	4 to 6	8 to 10	4 to 5	5 to 8	Stir-fry 2 to 3
Kohlrabi	30 to 35	8 to 12	NR	15 to 30	Bake 50 to 60 at 350°F
Mushrooms	4 to 5	3 to 4	NR	3 to 4 in broth or wine	Stir-fry or broil 4 to 5
Onions, whole	20 to 25	6 to 10	NR	20 to 30	Bake 60 at 400°F
Onions, pearl	15 to 20	5 to 7	2 to 3	10 to 20	Braise in broth 15 to 25
Parsnips	8 to 10	4 to 6	3 to 4	5 to 10	Bake 30 at 325°F
Peas	3 to 5	5 to 7	1 to 2	8 to 12	Stir-fry 2 to 3
Peppers, bell	2 to 4	2 to 4	2 to 3	4 to 5	Stir-fry 2 to 3
Potatoes, whole	12 to 30	6 to 8	NR	20 to 30	Bake 40 to 60 at 400°F
Potatoes, cut	10 to 12	8 to 10	NR	15 to 20	Bake 25 to 30 at 400°F
Spinach	5 to 6	3 to 4	2 to 3	2 to 5	Stir-fry 3
Squash, sliced	5 to 10	3 to 6	2 to 3	5 to 10	NR
Squash, halves	15 to 40	6 to 10	NR	5 to 10	Bake 40 to 60 at 375°F
Squash, whole	NR	5 to 6	NR	20 to 30	Bake 40 to 90 at 350°F
Tomatoes	2 to 3	3 to 4	1 to 2	NR	Bake havles 8 to 15 at 400
Turnips, whole	20 to 25	9 to 12	NR	15 to 20	Bake 30 to 45 at 350°F
Turnips, cubed	12 to 15	6 to 8	2 to 3	5 to 8	Stir-fry 2 to 3
Zucchini	5 to 10	3 to 6	2 to 3	5 to 10	Broil halves 5

Because vegetables are such a vital part of our diet, it is important to know how to prepare as many varieties as possible. After all, you need to keep eating your greens. Most people don't get nearly the recommended amount of vegetables each day, but now lack of knowledge can't be your excuse!

Not what you're looking for? Try these:

• Vegetable Recipes: Both tasty and good for you, vegetables are a great vehicle to try out new seasonings and cooking methods. Find plenty of ideas on our Vegetable Recipes page.
• Grilling Vegetables: Grilling vegetables is not only easy but it also produces a rich tasting, healthy treat. Learn how to grill vegetables in this article.
• Cooking: Learn the ins and outs of some basic cooking techniques in this helpful article.

10 Ways to Prep Veggies

1. Have The Right Tools and Know How to Use Them

Get a good chef's knife, learn how to use it, and keep it sharp. When you know you can cut up a big mound of vegetables in just a few minutes, you are much more likely to do it. This one tip has given our family many more vegetables over the years than we otherwise wouldn't have eaten.

You don't have to spend a lot of money to get a good knife. The TV show "America's Test Kitchen" reviewed chef's knives and recommended one that was about $25--and it will last the rest of your life. Learn how to use the one you choose by taking classes at a kitchen equipment store, or watching TV shows that give technique guidance.

Tip: Don't try to cut too fast at first. Build up your speed gradually. Soon you will be chopping like a pro.

For some jobs, a food processor is also very helpful. It can shred a zucchini or turn cauliflower into “cauli-rice” in a few seconds.

2. Set Up Your Work Space

Running all over the kitchen is a time-waster. If possible, set up your kitchen so you have a work space for cutting right next to the stove. That way, you can just "chop and drop" as you go. I have a trash can next to me on the floor and a container for scraps for the compost (or garbage disposal) on the counter. A plate or bowl for veggies that aren't ready to be cooked is also helpful.

3. Choose Vegetables that are Easy to Prepare

Vegetables that don't tend to be dirty, aren't tricky to chop, and don't need a lot of extra fuss are your best bets on those evenings when you don't feel like cooking. Asparagus can be rinsed and the ends chopped off in seconds. Cabbage is easy to prep; when you run your knife through it, you get lots of pieces. Zucchini is very easy to chop.

4. Chop Once, Eat Lots

It doesn't take twice the time to chop up twice the vegetables; do it once and eat for several meals. Once in awhile, chop up everything left in your vegetable drawer and sauté it all together in a big pan with olive oil. You can spice it up however you want to. Throw in a bunch of herbs, some garlic or chopped nuts. You can eat it as a side dish, in an omelet or other egg dish, or with dressing as a cooked salad.

5. Or Don't Chop

Roast or grill your veggies with salt, pepper, and a little olive oil. This concentrates the flavors in a wonderful way. It often works best with the vegetables whole or in larger pieces.

6. Order in the Pan

When cooking up a bunch of veggies in a pan, start with the veggies that take the longest to cook and work your way to those that cook up in a flash. Generally, this would mean starting with aromatics such as onion, celery, and carrots, followed by denser options such as broccoli or cauliflower (I sometimes give these two a head-start in the microwave, depending on what else I'm cooking), then peppers, then less-dense veggies such as zucchini and mushrooms, and ending with greens such as spinach and chard.

7. Or Just Cook Quick Ones

It takes almost no time to sauté a little garlic in olive oil (just a few seconds, until aromatic, or it will be bitter) and dump in a sack of already-prepared spinach greens. Add a little lemon juice, and yum. (If you're adventurous, try adding some chopped anchovies to the olive oil. Chances are, no one will be able to identify them, but they will really improve the dish.)

8. Let Someone Else Do the Prep

Who doesn't love that you can buy a bag of greens that someone else has washed and picked through? More and more you can buy already-prepped vegetables at the store. If your mushrooms are already sliced, it takes almost no time to cook them at home.

9. A New Attitude

A few years ago, I decided to try to change my attitude toward chopping vegetables. Whereas I used to see it as an obstacle to get through in order to get dinner on the table, I decided to learn to enjoy it. I can now honestly say that preparing vegetables has become a relaxing part of my day. It can be almost meditative. Put on some music and chop away.

10. Canned or Frozen is Still Good for You

Some vegetables actually have more nutrition when frozen (or even canned) near the field in which they were grown than when carted fresh for thousands of miles. Although I've focused on fresh vegetables because I think they taste better, there is no shame in nuking some frozen broccoli for dinner in a pinch.

FAST FOOD Challenge

Children hurling an orange at the FAST FOOD Challenge Target will be at the Hawthorne Del Aire Farmers Market and the Hawthrone 5k on June 5th.  We're challenging ourselves to develop a community outreach program and that means raising funds for this fun raiser activity that educates.  If you have the desire to fund raise we'd love to know you!

Bender Flower Farm

Bender had just beautiful bouquets for Mother's Day.  I have a bunch of Asiatic Lilies in my office here and they are now 12 days old.  I've enjoyed them from bud to bloom to showing signs of  fade.  Incredibly fresh...what a deal!

Vang Family

The Farmer in the Vang Family is Mom.  She is such a strength and focus for the family that includes her children and her children's children.  This is the time of year that their variety explodes to include peppers, eggplants just incredible mix!  We have pictures and video from the Fresno Farm Visit! 

Strawberry Cucumber Salad

Lisa Mead will be out at the Farmers Market Demonstrating the Strawberry Cucumber Salad!  It's fantastic!!!

Strawberry & Cucumber Salad
Yield 4 Servings

Preparation:
Combine the first four ingredients together in a large bowl, and toss gently to coat. Cover and chill for one hour (optional). Combine cucumbers and juice; toss to coat. Add cucumber mixture, salt, and pepper to strawberry mixture; toss gently together. Serve immediately. Enjoy!

Ingredients:
• 4 Cups hulled strawberries,
quartered
• 2 Tbsp. thinly sliced fresh basil
• 2 Tsps. balsamic vinegar
1 Tsp. sugar
• 2 Medium cucumbers, peeled,
halved lengthwise, seeded, and
thinly sliced
• 1 Tsp freshly squeezed lemon
juice
• 1/4 Tsp. salt
• 1/4 Tsp. ground black pepper

Nutritional information for 1.5 cup serving:
Calories 49, Fat 0.5 gm,
Fiber 3 gm, Cholesterol 0 mg,
Sodium 150 mg
Ask the Dietitian County of Los Angeles
www.lapublichealth.org/nutrition
Rev. 09