 Farmers markets are active in many communities now, and people are discovering that seasonal produce can be a prescription for better health. EatingWell in Season is a collaboration by Eating Well Magazine and Dr. Preston Maring, a physician known for encouraging healthy eating by starting farmers markets in parking lots of Kaiser Permanente hospitals.
The first section of the book shares Dr. Maring's Recipe for Life: 7 reasons why farmers' markets will help you find healthier, simpler ways to shop, cook and live. Sidebars feature photos and stories about farmers' markets around the country, with quotes from local shoppers. It's fascinating to read how markets differ throughout the U.S., yet share the theme of fresh, local, and seasonal, while encouraging sustainable agriculture and local community support. The stories made me want to travel the markets and sample regional produce like Lilliputian arugula in Texas, or pimiento de Padron peppers in Oregon.
A simple diagram of a well-balanced dinner plate with protein, starch and vegetables is easy enough to get anyone started on healthful diet changes. Since cooking with colorful foods is my joy, I liked the EatingWell by Color Wheel: a sumptuous photo of fruits and vegetables, and reminder to load up on Superfood nutrients.
As suggested by the title, the 150 recipes are organized by four seasons making it easy to find the seasonal ingredients at farmers markets and in CSA boxes. By the tenth page of recipes I'd already selected more than I could cook for the next few days of meals.
First on my list was the Mango Salad with Ginger Raisin Vinaigrette (recipe below). I've pureed raisins for sweetness in vinaigrettes before, but was curious about this combination with ginger, cilantro and Serrano chili. It didn't disappoint and I especially liked the complexity of the dressing with the simple salad of mesclun, red bell pepper and mango.
Though a Fennel and Orange Salad with toasted pistachios is in the Fall section, I had a plump fennel bulb in my June CSA box begging for a crunchy salad. Paired with oranges (in good supply even locally in my markets nearly year round), red radish, cilantro and pistachios in a lime-olive oil vinaigrette made a lively combination with a unique flavor twist that I'll make again.
 Chard and Feta Tart in the Fall (recipe below) also contradicted the season as I used my California CSA chard for this savory Mediterranean vegetarian entrée or appetizer. Fresh oregano in an olive oil crust was new to me, and I'll surely borrow the idea for other tarts or quiche.
Meat, fish, poultry and desserts are included in the book, always with a healthy dose of produce and most of the recipes are accompanied by an enticing photo. I'm looking forward to fall pears for the Pear Risotto with Prosciutto and Fried Sage Leaves.
The final gem at the back of the book is a primer on produce preparation, including quick prep recipes. Step by step photos with some of the best descriptions I've seen, show how to remove the choke of an artichoke, char and peel peppers, shell English peas in a snap, and even how to filet salmon and peel and devein shrimp with ease. We can always learn a new tip or two to add to our kitchen skills and food pleasures!
Mango Salad with Ginger-Raisin VinaigretteFrom EatingWell in Season by Jessie Price and the Editors of EatingWell, Countryman Press 2009.
Mangoes are available year-round, but some of the highest quality, which come from Florida, come into season in early May. In this recipe, the juicy tropical fruit is paired with fresh ginger plus an unusual combination of golden raisins and malt vinegar, which adds great complexity to an otherwise basic mixed green salad.
Dressing
- 1/4 cup golden raisins
- 1 cup boiling water
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons malt vinegar or red-wine vinegar
- 1 tablespoon finely chopped fresh cilantro leaves and tender stems
- 1 teaspoon minced fresh ginger
- 1 fresh green Thai, serrano or small jalapeño chile, stemmed and finely chopped
- 1/8 teaspoon salt
Salad
- 8 cups mesclun or other mixed baby salad greens (5 ounces)
- 1 large ripe, firm mango, peeled and diced
- 1 medium red bell pepper, thinly sliced
1. To prepare dressing: Place raisins and boiling water in a small bowl. Let soften for 30 minutes. Drain; transfer the raisins to a blender. Add oil, vinegar, cilantro, ginger, chile and salt. Puree, scraping the sides as needed, until smooth. Set aside 1 tablespoon of the dressing.
2. To prepare salad: Place greens in a large bowl and toss with the remaining dressing. Divide among 6 plates. Place mango and bell pepper in the bowl; add the reserved tablespoon of dressing and toss to coat. Top the greens with the mango mixture. Serve immediately.
Makes 6 Servings.
ACTIVE TIME: 35 minutes
TOTAL TIME: 35 minutes
PER SERVING: 117 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol;
14 g carbohydrate; 1 g protein; 2 g fiber; 58 mg sodium; 222 mg potassium
NUTRITION BONUS: Vitamin C (76% daily value) Vitamin A (30% dv)
Chard & Feta TartFrom EatingWell in Season by Jessie Price and the Editors of EatingWell, Countryman Press 2009.
Chard is one of the most beautiful greens: its dark leaves have celery-like ribs that come in a whole rainbow of colors. It's been popular with Mediterranean cooks for almost a thousand years so it's an obvious choice for a Greek-inspired tart that balances the slight bitterness of the leafy greens with fragrant lemon zest, briny olives and salty feta cheese. This is a great option as an appetizer or serve it as a vegetarian main course for 8. Crust - 3/4 cup whole-wheat pastry flour
- 3/4 cup all-purpose flour
- 1 1/2 tablespoons chopped fresh thyme or oregano or 1/2 teaspoon dried
- 3/4 teaspoon salt
- 3/4 teaspoon freshly ground pepper
- 1/3 cup extra-virgin olive oil
- 5 tablespoons cold water
Filling - 2 teaspoons extra-virgin olive oil
- 6 cups chopped chard (about 1 bunch), leaves and stems separated
- 2 tablespoons minced garlic
- 2 tablespoons water
- 2 large eggs
- 1 cup part-skim ricotta cheese
- 1 teaspoon freshly grated lemon zest
- 1/8 teaspoon freshly ground pepper
- 1/2 cup chopped pitted kalamata olives
- 1/3 cup crumbled feta cheese
1. To prepare crust: Combine whole-wheat flour, all-purpose flour, thyme (or oregano), salt and 3/4 teaspoon pepper in a bowl. Make a well in the center and add 1/3 cup oil and 5 tablespoons water. Gradually stir the wet ingredients into the dry to form a soft dough. Knead on a lightly floured surface until the dough comes together. Wrap in plastic and chill for 15 minutes. 2. Preheat oven to 400°F. Coat a 9-inch tart pan with removable bottom with cooking spray. 3. Roll the dough into a 12-inch circle on a lightly floured surface. Transfer to the prepared pan and press into the bottom and up the sides. Trim any overhanging dough and use it to patch any spots that don't come all the way up the sides. Prick the bottom and sides with a fork in a few places. Bake the crust until firm and lightly brown, 20 to 22 minutes. Let cool on a wire rack for at least 10 minutes. 4. To prepare filling: Meanwhile, heat 2 teaspoons oil in a large skillet over medium heat. Add chard stems and cook, stirring, until just tender, about 2 minutes. Add garlic and cook, stirring, until fragrant, about 15 seconds. Add chard leaves and 2 tablespoons water and cook, stirring, until the leaves are just tender and the water has evaporated, 2 to 5 minutes. Transfer the greens to a sieve over a bowl and let drain and cool for 5 minutes. Whisk eggs, ricotta, lemon zest and 1/8 teaspoon pepper in a large bowl. Fold in the greens, olives and feta. Spread the filling into the crust. Bake the tart until the top is lightly browned and a knife inserted in the center comes out clean, 30 to 35 minutes. Let cool for 10 minutes before cutting into wedges.
Makes 12 Servings.
ACTIVE TIME: 1 hour
TOTAL TIME: 2 hours
TO MAKE AHEAD: Store at room temperature for up to 2 hours.
EQUIPMENT: 9-inch tart pan with removable bottom
PER SERVING: 191 calories; 12 g fat (3 g sat, 8 g mono); 45 mg cholesterol; 14 g carbohydrate; 6 g protein; 1 g fiber; 365 mg sodium; 123 mg potassium
NUTRITION BONUS:
Vitamin A (40% daily value)
Calcium & Vitamin C (15% dv)
About EatingWell In Season This information-packed book offers up sound nutrition advice on why eating delicious fresh fruits and vegetables will help you live longer, feel better and keep the weight off. EatingWell's Test Kitchen delivers more than 100 new recipes that star fresh produce, such as Balsamic & Parmesan Roasted Cauliflower, Pork Roast with Walnut-Pomegranate Filling and Caramelized Pear Bread Pudding (for a sample of fall recipes). Divided up by season, the recipes celebrate the freshest ingredients. The book also includes tips on how to freeze and preserve bumper crops; techniques for roasting peppers, peeling mangoes, and other ways to preserve your farm finds; profiles of local farmers; tips on planting your own kitchen garden, and more.
Available at Amazon.com
Disclosure: Review copies of books discussed in this post may have been provided to Project Foodie by publicists and/or publishers.
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