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Fresh as a daisy

BOB's Kitchen 30th November

Monday 11/30/09 - BOB

Hello everyone, BOB is really really excited about the beautiful fresh produce that is coming through this summer and also new suppliers are providing variety and quality products too. We had the amazing sample of new organic Freestyle Granuesli this week!! Hope you liked it.

This week’s ingredients:

Bumper Box this week • Pink Lady Apple (Esp.Bay, Tasmania – NASAA) crunchy & juicy • Asparagus Bunched (South Aus, NASAA) • Corn Sweet (OFC) • Mesculin Mix (South Aus, NASSA) • Mango (Qld, ACO) • Pineapple (Qld, ACO) • Avocado (Red Plateau) • Pak Choi (Green Stem, Galea, NASAA, NSW) • Broccoli  (Kilconnel NASAA – local product) • Dutch Carrots (Busch NASAA – local product) Delivered with tops on, these need to be refrigerated in a sealed bag or container to stop dehydration, which will make them floppy •Cucumber English (D. Paoli ACO – local product) •Zucchini (De - paoli nasaa)

Know your Zucchini: botanically a fruit, Zucchini is a squash, which is a member of the Cucurbitaceae family and relatives of both the melon and the cucumber. The French call the Zucchini a Courgette - which was also adopted by the English. The entire vegetable, including its flesh, seeds and skin, is edible.   Full of fibre, this delicious green is packed full of nutrients such as vitamin c, folate, potassium and many minerals and the dark green skin provides beta carotene. To get the most out of your zucchini, you should also eat the rind. Zucchini squash is also a good source of fiber (4 grams per cup). An adult should get about 30 grams of fiber per day in their diet. One cup of zucchini has nearly as much potassium as a banana. Plus it contains the valuable mineral nutrient phosphorus. Low in calories as they have a 95% water content, with only approximately 15 food calories per 100 g fresh zucchini!! Store zucchini fresh and unwashed in a cold dry place, such as refrigerator drawer, for a maximum of around 5 days.

 

Recipe

Ingredients

Directions

Green Salad with Avocado, Almond and Mustard Dressing (Star Foods Recipe)

4 cups mixed greens, 1/2 cup chopped flat leaf parsley, 1/4 cup slivered almonds, 3 tablespoons extra virgin olive oil, 1 tablespoon white wine vinegar 1 teaspoon wholegrain mustard Cracked black pepper, Pinch Sea Salt, 1 large avocado

Wash and dry salad and parsley and place in bowl. Dry roast the almonds in a dry pan on medium heat until they turn golden Combine the oil, mustard, pepper and salt in a jar. Put 1 tsp of the dressing over the leaves. Toss the leaves. Arrange the avocado on top and sprinkle over the almonds

 

Char grilled salmon with asparagus,  lemony and anchovy

Salmon filets, Asparagus 2 tablespoons olive oil  anchovies 1/2 cup parsley 2 tablespoons of lemon juice and zest of 1 lemon Black pepper

Preheat the oven to 180 degrees. Wipe salmon fillets clean with damp cloth. Brush lightly with olive oil. Heat a grill pan and sear salmon for 2 mins on each side Transfer to baking tray and cook as desired. Place Asparagus in a pan with just enough boiling water to cover them and boil for 2 mins until crisp but tender. Drain and keep warm. Drain and blot the anchovies of oil before mashing them, add the mashed anchovies to olive oil. Add asparagus to a pan with the parsley and spoon over the anchovy oil. Add lemon juice and black pepper and serve under the salmon.

Asparagus and Corn Salad

6 ears yellow corn, shucked 2 bunches asparagus, trimmed 1 small red onion, diced small 1/4 cup fresh basil leaves, Dressing: 1 cup rice wine vinegar 1 tspn salt 1 tspn freshly ground black pepper (you can add sugar to the dressing if you wish)

 

Fill a large stock pot with water, salt and bring. it to a boil. Place corn in boiling water and blanch for 3 minutes until bright yellow Then toss the corn into an ice bath. In the same water used for blanching the corn, blanch the asparagus for 1 minute and toss into the ice bath. For the corn, once cooled, remove the kernels off the cob with a sharp knife and cut the asparagus into 1-inch angled sections. Place both the corn and then asparagus into a medium size bowl. In another medium size bowl, mix together vinegar, salt, and pepper. Drizzle over corn And asparagus. Mix together.

Glazed Dytch Carrots

Bunch of baby Dutch carrots, trimmed and scrubbed (see link in email) 1 tspn honey, 1 tspn   butter, 1 tspn olive oil

Blanch carrots for 2-3 minutes in a small saucepan of boiling salted water, drain, refresh in iced water, drain again and set aside. Warm honey, butter and olive oil in a frying pan. Add the carrots and sauté, gently rolling the carrots around the pan, for 3-5 minutes over medium-high heat or until well coloured. Transfer to a dish and season to taste with sea salt and set aside.

BOB'S KITCHEN 23RD NOV - WHAT'S COOKING?

Monday 11/23/09 - bob

Hi BOB friends,

Beautiful and very full box this week!

This week’s ingredients:

 

  • Braeburn Apple (Esp.Bay, Tasmania – NASAA) crunchy & juicy

  • Passionfruit – Panama (Quantag ACO), Sweet, Store at room temperature for a week or you can store in the fridge for several weeks.

  • Strawberry 250g Pnt (Rowd OGA, sylvan Victoria) Really Sweet

  • Lemon (Kulnura Central Coast)

  • Broccoli (Busch NASAA – local product)

  • Pak Choi Bch (D. Bagnal ACO – local product)

  • Dutch Carrots (Busch NASAA – local product) Delivered with tops on, these need to be refrigerated in a sealed bag or container to stop dehydration, which will make them floppy

  • Cucumber Lebanese  (D. Bagnal ACO – local product)

  • Lettuce Green Oak or Lettuce Cos Mini  (D. Bagnal ACO – local product)

  • Tomato Round (De Paoli NASAA)

  • Zucchini  (De - paoli ACO)

 

Next Week…BOB’S Breakfast is launched!!

 

  • FREE New...Organic FREESTYLE GRANUESLI sample worth $3.75 (70g) with every order next week only

  • Order your new Organic Freestyle Granuesli from BOB $15.95 (500g) or $29.95 (1kg).

  • Organic Eggs will also be available from next week from Clarendon Farms..

  • Coming soon…BOB is also excited about fresh and local organic Brasserie Bread being delivered with your BOB box.

 

BOB’s nutrition: 

Pananma Passionfruit

Although passionfruit isn’t a variety of citrus, it is a source of vitamin C - important for maintaining a strong immune system and keeping your skin, teeth and bones healthy. It is also higher in fibre (per 100 grams) than many other fruits, which is helpful for keeping your digestive system active. Selecting and storing passionfruit

The best passionfruit are heavy for their size with smooth to slightly wrinkled skin. Avoid those with excessively wrinkled, dry looking or blemished skins - BOB's Panama Passionfruit are beautiful today!!

Passionfruit can last in a fruit bowl for up to 10 days or even longer if refrigerated.

Recipes for the week ahead.

BOB is going to be busy creating these simple, easy and nutritious dishes..PLEASE SEND BOB YOUR RECIPES TOO SO WE CAN SHARE WITH THE BOB COMMUNITY!!

Breakfast with BOB

“Freestyle” Cocktail

 

 

Passion Fruit

Strawberries

Yoghurt (coming soon to BOB)

Freestyle Granuesli (Re-launched Organic and improved now available from BOB!)

 

 

Take a cocktail glass or wide large glass and start by layering a tablespoon of Freestyle Graunesli at the bottom, top with a layer of fresh yoghurt and then add a layer of strawberries (Repeat as desired). Finally scoop out the beautiful Panama Passion fruit and drizzle on the top!

 

 Zucchini and Tomato Casserole

 

This dish can be played with as you wish!

 

 

 Zucchini, cubed or sliced lengthways

ground black pepper to taste

1 tablespoon margarine, melted or butter

2 large tomatoes, sliced

1 tablespoon chopped fresh basil leaves

3/4 cup grated Romano cheese or Parmesan – or any cheese you like but the stronger cheese you choose the less you will use – so this reduces fat!

 

 

 Preheat oven to 350 degrees F (175 degrees C). Lightly grease a casserole dish. Place zucchini in a pot fitted with a steamer basket over boiling water and steam for 5 mins. (Or you can lightly fry to soften with onions and garlic if you wish). When tender but firm. Transfer to the casserole dish. Add pepper, and margarine, and stir into the casserole dish, evenly coating zucchini. Layer tomato slices over zucchini, and sprinkle with basil and cheese of your choice.

Bake 30 minutes in the preheated oven, until bubbly and golden brown.

 

 

Broccoli and Carrots with toasted sesame (www.thefoodcoach.com.au)

 

Beautiful with grilled chicken breast which has been glazed with tamari or soy

 

 

250 grams broccoli cut into florets

2 medium carrots, cut into rounds

pinch sea salt

4 cups water

1 tbsp dry roasted sesame seeds

 

Bring water to a rolling boil with a pinch of salt. Add carrots and par boil until just tender. Repeat with broccoli. Plunge into cold water to stop the cooking process. Drain and serve with toasted sesame seeds.

 

 

Steamed Pak Choy & Sesame…(goes nicely with Salmon or trout and add some soba noodles)

 

2 bunches pak choy

½ lemon juiced

1 tbsp dark sesame oil

1 tsp tamari

sprinkle white sesame seeds

 

 

Wash the bok choy and cut the bunches in half. Place in a steamer and cook for 3 - 5 minutes maintaining crunch.

Combine lemon juice, sesame oil and tamari and pour over the bok choy. Serve with a sprinkle of sesame seeds.

 

 

Easy Green Cashew Salad

 

 

1 green oak lettuce / or cos, leaves removed, washed, dried

Cucumbers, thinly sliced

1 small red onion, cut into thin wedges

3/4 cup roasted cashews

Dressing: 1/4 cup white wine vinegar

2 tablespoons extra virgin olive oil

2 teaspoons wholegrain mustard

1/2 teaspoon caster sugar

 

 

Combine lettuce, cucumber and onion in a bowl. Toss gently. Cover and refrigerate.

Make dressing: Combine all ingredients, and salt and pepper, in a screw-top jar. Shake well to combine.

Drizzle dressing over salad. Add cashews. Toss gently. Serve immediately.

 

 

BOB'S KITCHEN 16TH NOV

Monday 11/16/09 time 4:31 AM - Lisa BOB

Each week BOB will suggest a few meals that you could make from your beautiful BOB box... the box is so fresh and lovely and this week - I think it will be salads galore!! On your doorstep this week was a gorgeous red oak and baby cos, cucumber, cherry toms, along with broccolli, pumpkin, cauli, beetroot. (you know that it's organic when you find a snail - there was one just crawling on my lettuce!). Fruit includes oranges, baby apples and a mouth-watering mango.

So here are a few ideas from ….BOB’S KITCHEN on what you can do with your bounty!

  • Green salad with a beautiful orange salad dressing (see recipe below) and grilled chicken breast. (you can also use this dressing on your broccolli) Or put cold broccolli in your salad.
  • Roast your beetroot, pumpkin with some garlic cloves and olive oil- you could also add cherry toms at the end to warm), serve scattered over some red oak with some roasted pine nuts, fetta or goats cheese! Also pine nuts would be a nice touch yum!!
  • Balsamic and Parmesan Roasted Cauliflower (see recipe below)
  • Mango yogurt, slice up your mango add some lovely fresh yogurt and a drizzle of organic honey.

Balsamic and Parmesan Roasted Cauliflower (taken from a G. Ramsey recipe)

1/2 Cauliflower head, 1 tablespoons extra-virgin olive oil, 1/2 teaspoon dried marjoram, 1/4 teaspoon salt, Freshly ground pepper to taste, 1-2 tablespoons balsamic vinegar & 1/2 cup finely shredded Parmesan cheese

Toss cauliflower, oil, marjoram, salt and pepper in a large bowl. Spread on a large rimmed baking sheet and roast until starting to soften and brown on the bottom, 15 to 20 minutes. Toss the cauliflower with vinegar and sprinkle with cheese. Return to the oven and roast until the cheese is melted and any moisture has evaporated, 5 to 10 minutes more.

Orange Dressing

1 large orange , Oil (olive oil works well, but any salad oil, such as grape or walnut, could be used) , Red wine vinegar , Clear honey Black pepper , Mustard powder

Optional: dried herbs (basil, rosemary or mint will both give a pleasant flavour), or cumin seeds.

Slice the orange in half and squeeze the juice into a jug. Pour in approximately the same amount of oil. Mix briskly with a fork. Add a splash of red wine vinegar and a teaspoon of honey. Whisk again. Add black pepper as you like, and add a pinch of mustard powder. Sprinkle over a pinch of dried herbs or cumin seeds, if liked.

Pour into an empty (clean!) jar or a plastic bottle, screw the lid on tight, and shake until the dressing turns cloudy. If you have no jar or bottle handy, then you can whisk the dressing with a fork.

Spoon the dressing over your salad and toss lightly to coat the leaves. You can keep the rest for next time, stored in the fridge in a screw top jar or a bottle in the fridge. It will separate over time, so shake before each use.