Blog Category: Edibles (Page 2)

There’s something to be said about those magical beans

These cold winter days are ideal for spending more time inside preparing meals and perfecting recipes. One of the most versatile foods to experiment with is beans. Dry beans store well and canned beans can be quickly added in a pinch to many of our favorite dishes.

It’s only fitting that our friends at Island Grown Schools (IGS) have selected beans as their featured food for February’s Harvest of the Month. Beans can be incorporated into just about anything, yielding creative comfort foods for now, and light and fresh options for the warmer months.

Beans may sound like an afterthought or a filler food to some, but their actually one of our most diverse forms of food, not to mention affordable. Did you know that there are more than 18,000 species of legume plants that yield the vibrant, edible seeds we call beans? On Martha’s Vineyard Morning Glory Farm pumps out some pretty tasty and pleasing varieties. This year they grew Kenearly Yellow Eye, a traditional choice for baked beans, and Cranberry Beans, a beautiful tan bean with scarlet freckles famous for storing well. Next year, they’re planning to grow Black Turtle Beans, too.

When you think about it, beans have actually been providing us with nourishment since the beginning of time. We also use them to feed to our animals, so in essence they’re responsible for even more of our diet than we think about. Plus they have a nitrogen fixing growth cycle which means they have the unique ability to “fix” nitrogen in the soil, making soil more fertile once the plants are tilled under. Sounds pretty magical, right? They’re also relatively easy to grow since they’re self pollinating, they’re resilient since they can hold up to drought and have a long-term shelf life, and they’re health benefits are lengthy.

“Beans, beans, the magical fruit…” we’ve all heard the catchy nursery rhyme. Even though beans are not the kind of fruit you’re used to, they are the fruits (or seeds) of a family of plants called Fabaceae, and your body loves them. The magical power of beans means they’re high in fiber, folate, protein, iron, potassium, zinc and manganese. They’re packed with antioxidants which could reduce the risk of cancer and inflammation. They’re also good for your heart health and can contribute to lower cholesterol too. Beans are actually somewhat of a superfood which is why they have been integrated into virtually every cuisine in the world.

With so many variations and benefits adding beans to your diet is a no brainer. Start by picking up some dry beans and adding them to your favorite dishes. As a reminder dry beans need to be soaked and then boiled. The practice of soaking beans overnight has been debated but you can do a quick soak in boiling water for just a few minutes. Alternatively, canned beans are dried beans that have already been cooked so they’re more convenient but the canning process can omit starches, proteins, and plant solids, which often results in a less potent flavor and texture. If you can cook them yourself we recommend it, the rewards are worth it. Look for these varieties of dry beans: garbanzo (chickpeas), black eyed peas (cowpeas), lentils, navy, lima, pinto, kidney, and black beans. Choose loose, dry beans that have similar size and color and store dry beans in an airtight container in a cool, dry, and dark place.

In my cookbook Simple Green Suppers with author Susie Middleton, she expresses her love  of dried lentils–especially black beluga lentils and green-blue French or du Puy lentils. According to Susie, these little jewels cook up quickly, maintain their shape well, and offer a firm texture and pleasing peppery flavor that marries beautifully with citrusy vinaigrettes, leafy greens and tangy cheeses. Susie also raves about home-cooked chickpeas, and swears by having them around the house to add to your favorite dishes. Plus, unlike other beans, chickpeas can be sautéed and roasted until brown and crisp.

When you’re shopping for canned beans look for ones that are organic with no preservatives, and those that are low in sodium or and in BPA-free cans. While not as robust as dried beans, canned beans are great to have around the pantry. Eden and Westbrae Natural canned brands check all the boxes, and as a reminder always rinse canned beans before using.

When it comes to cooking with beans your options are endless. The most obvious ways to incorporate them into your diet is to add them to your soup, salads, dips and sauces (we recommend curry!). Next time you make a casserole consider using lentil as a meat substitute, or add black beans to your pizza for an unexpected fiber rich topping. One of the easiest and tastiest ways to get your bean benefits is to make homemade hummus with chickpeas, tahini, olive oil, salt and herbs.

In Simple Green Suppers Susie devoted a whole chapter to beans, and she offers some pretty simple yet savory recipes including: Sugar Snap, Spring Onion and Chickpea Stir-Fry with Cucumber-Yogurt Sauce; White Beans and Artichoke Hearts with Chard, Lemon, Thyme, and Bread Crumbs; Baby Potato, Greens, Garlic and Chickpea Hash; Layered Black Bean, Zucchini, Corn and Avocado Salad; Grill-Roasted Bell Peppers with Lentil Salad and Goat Cheese; Indian Curry with Chickpeas, Cauliflower, Spinach, Tomatoes, and Coconut Milk, and many more. Needless to say there’s no excuse for leaving them off your plate!

Get started experimenting with the wonderful world of beans with this sweet chickpea recipe from Harvest of the Month chef Gabrielle Chronister.

 

Chickpea Flour Cinnamon Maple Crackers

1 cup chickpea  flour, sifted

*See below on how to make your own

3 tbsp olive oil

(or avocado oil / melted coconut oil)

4.5 tbsp maple syrup

1.5 tsp cinnamon

1/2 tsp vanilla

Pinch of salt

 

Preheat oven to 350F. Place all ingredients in a bowl and mix together with a spatula or your hands until well combined and you can form into a dough ball. Dough should be sticky and wet.

A behind the scenes look at shooting ‘Whole in One’ a new cookbook by author Ellie Krieger

If you’re a health conscious foodie you’ve likely heard of Ellie Krieger. Ellie is a world renowned nutritionist and New York Times bestselling cookbook author, plus she’s host and executive producer of the Public Television cooking series Ellie’s Real Good Food, and host of Food Network’s hit show Healthy Appetite. On top of that she’s also a James Beard Foundation media award winner, and a regular contributor to the Washington Post–needless to say she’s a dominant presence in the food world! I’ve personally known Ellie for years, and I’ve watched her develop an honest, approachable brand, while remaining devoted to educating her fans on great food and good health–two things I hold in high regard.

Ellie and I have been diligently waiting for the right opportunity to work together and it fortunately came earlier this year when she reached out to me to photograph the images for Whole in One, her new cookbook that will be released in 2019. It will make Ellie’s seventh cookbook and my third, and for me the process has been unparalleled. Working with Ellie has truly been an honor. If you follow her work you know she is a consummate professional, who brings a deep passion and palpable energy to every project (and plate!) she takes on.

We recently wrapped an intensive shoot for the book in her New York City test kitchen and I couldn’t be more excited with what we produced. Along with a very strong, professional team we worked tirelessly, sometimes capturing up to 15 different recipes a day. We visited a local prop house where we scoured through a seemingly endless supply of textiles, ceramics, surfaces and backdrops until we found the perfect design aesthetic for the book.

With the help of our talented prop stylist Maeve Sheridan and skilled food stylist Suzanne Lenzer, we pored over each dish, careful to capture the most mouth watering shots, while maintaining a careful balance between our own creativity and the attainable nature of Ellie’s dishes that she’s come to be known for.

With Whole in One, Ellie focuses on delicious, healthy meals that can be made in a single pot, sheet pan or skillet, ensuring a good meal with limited clean up, that can be easily integrated into your dinnertime routine. Our creative challenge was to showcase both the convenience of these singular meals along with the simple, yet dynamic and thoughtful ingredients at play.

Whole in One is Ellie’s modern take on healthy cooking that’s intended to be approachable and inviting, and we worked hard to represent that visually in every shot. As a chef, dietitian and trusted voice in the world of healthy cooking people turn to Ellie for her expertise and I’m deeply fortunate she turned to me for mine.

Stay tuned for updates on the release of Whole in One, currently scheduled to publish Fall 2019.

*Photo of Ellie Krieger and Randi Baird above, plus all black and white production stills taken by Arletta Charter.

Not all is quiet on Martha’s Vineyard: IGI’s Farm Hub keeps much alive through the dead of winter

There’s a common misconception about the “off-season” on Martha’s Vineyard. Many visitors think we simply shut off a switch and the Island lays dormant throughout the winter months, only to awaken in the spring once talks of summer vacations return. Despite a welcomed quietness and a relatively slower change of pace, the winter season is still very productive on-Island. No program makes good use of the colder months better than Island Grown Initiative’s (IGI) Winter Community Supported Agriculture (CSA).

IGI’s winter CSA means that Island families can still look forward to farm fresh produce, even when local farm stands have called it quits for the season, and access to local produce is limited to what’s available at Cronig’s or the indoor West Tisbury Farmers Market (which wraps up for the season mid December). For those families lucky enough to score one of forty spots on the CSA, winter is just as nutritious and delicious as summer.

Members of the winter CSA are entitled to weekly allotments of mixed greens, herbs and sometimes even a fresh pint of strawberries. CSA food distribution takes place at IGI’s massive Farm Hub, where members pick up their bounty, and where most of the winter produce originates. The Farm Hub is the headquarters for IGI’s growing operation which encompasses forty acres in Vineyard Haven. Tucked back off of an unassuming bumpy Island road, the magnificent property at Thimble Farm features a sprawling acre-sized hydroponic greenhouse that allows the magic of local, thoughtful food production to take place all year long.

The massive greenhouse was originally designed by a previous owner to grow tomatoes on the hydroponic system, but IGI uses it to produce a wide variety of food crops as well as fish. During the peak seasons of spring and fall more than 4000 hydroponic plants are in the system. Tomatoes, arugula, peppers and more are harvested for IGI’s free community lunch program, which served 3,000 meals this past summer alone. Its plethora of produce is also sold through the organization’s Mobile Market, a truck stocked with affordable, locally grown fruits and vegetables, available to everyone on-Island in pursuit of fresh, local food.

During the winter months however, the greenhouse is sectioned off and the staff of the Farm Hub focuses on growing cold weather crops that can easily benefit from solar gain, including strawberries, lettuce, cucumbers and salad greens, among others. IGI’s hydroponic system allows plants to grow in a water based, nutrient-rich solution, and peat is used to allow the plants to constantly be in contact with the water below it. The water comes from four tanks of rainbow trout that are also farmed on the property (and occasionally included in the CSA allotment), and the water is efficiently repurposed for the hydroponic system. This means that even in the dead of winter there is always water running and new food being cultivated at the Farm Hub. It’s an impressive operation any day of the year and one we’re especially grateful for it now when other options are so limited.

In addition to the CSA, crops grown during the colder season are sold to the schools at deeply discounted prices, and to those in need through a partnership with the Vineyard Food Equity Network. For more about IGI’s winter CSA check out “The Green Green Fields of Winter” by Nicole Grace Mercier, and photos by yours truly, in the latest issue of Martha’s Vineyard Magazine. To sign up for the CSA email office@igimv.org or call 508-687-9062, space is limited.

Give it up for the gleaners, the dedicated volunteers picking for progress

October is School Gleaning Month and we’re celebrating just how great and impactful the gleaning program is here on Martha’s Vineyard. So far this year over 200 volunteers have lent their time to Island Grown Initiative’s (IGI) gleaning program, an impressive number and one that reflects a 50% increase since January. With the help of those four hundred plus hands 21,500 pounds of produce have already been recovered already in 2018, putting the program on track to meet (or exceed) last year’s record-breaking harvest–now that’s something to celebrate!

Gleaning is an incredibly useful and sustainable practice that can help offset hunger here on-Island and around the world. Gleaning provides a solution to both hunger and crop waste. Nationwide, 40% of the food that is grown is never eaten, yet one in six Americans suffer from food insecurity. Let that statistic just sink in for a minute. Almost half of all the food we grow is completely wasted and almost 17% of Americans do not have reliable access to a sufficient quantity of affordable, nutritious food. Crazy, huh? And yes, we here on Martha’s Vineyard are affected by that too.

 

Luckily, our team at Island Grown Initiative (IGI) is doing something about it–and they’re doing a lot. In 2009, IGI began a gleaning program to capture crop waste and unsaleable produce from local farms, and there’s dozens of them. Since the program’s inception IGI has rescued 166,000 pounds of produce and counting. Now let that statistic sink in. That’s 166,000 pounds of food that otherwise would have been left to spoil or be tilled over. That otherwise would’ve been wasted and unused, on an Island where food equity is a very real issue.

We can all understand that food waste and hunger go hand in hand. While food scraps and unspoiled produce is being thrown into the trash and hauled to landfills, many families remain desperate for access to fresh food. By gleaning our local farms we are decreasing both hunger and crop waste, and sharing the delicious and nutritious bounty of our friends’ and neighbors’ land. More food gets used, more people get fed, it’s a win-win.

So how does IGI do it? With a lot of help and a lot of hands, and they’re always looking for more. Local gleaners work with farmers to capture excess quality produce that may be a little over ripened, or not as beautiful as what you see in the market. It might be the tail end of the season when farmers need to start making space for the next season’s crop, so “out with the old” it goes. Through the gleaning program that extra food is farmed, picked, and otherwise captured, and delivered for free to those in need, including our elders and children, our schools, and social service agencies like Serving Hands and the Island Food Pantry. No food left behind, and more mouths that can be fed.

The gleaning program requires a lot of work and a lot of time from dedicated volunteers. IGI is always in need of volunteers to help them recover their goal of 30,000 pounds of food his year, and about 1,000 hours of seasonal volunteer time are needed to keep the program viable. The commitment can be as big or as small as you make it. If you only have an hour here and there that time can still make a difference. Whether you come once a week or once a year they’d love to have you, and we’re pretty confident you’ll be happy you did. Many of IGI’s current volunteers have been doing the work for years because of the satisfaction they get for helping their neighbors and the joy of being with others who are doing the same.

Interested in volunteering yet? Click here to sign up to glean. Participating farms include The Allen Farm, Ghost Island Farm, Morning Glory Farm, North Tabor Farm, The Good Farm, Slip Away Farm, Quanaimes Gardens and Whippoorwill Farm.

Give peas a chance: June’s Harvest of the Month

Generally speaking peas still get a bad rep. Like Brussels Sprouts, some people never warmed up to them, or are burned by childhood memories of their parents trying to force feed them green vegetables. Not on Martha’s Vineyard. Here peas are celebrated and admired, especially among the youth of our community.

This month we’re helping Island Grown Schools (IGS) highlight peas as their Harvest of the Month (HOM). It’s the perfect crop to represent the essence of the HOM program and the value and importance of better connecting kids to their locally available produce. I like to consider peas a gateway vegetable. If you can get your kids to take part in the growing process, and feast on peas (especially easy with the sugar snap variety), you can get them hooked on vegetables all together.

I recently attended a grand tasting event (so to speak) at the West Tisbury School. 

Throughout the month IGS hosts several “taste tests” where they serve the Harvest of the Month as an ingredient in the local school cafeterias, to encourage students to taste it in a new or creative way and understand its flavor potential. 

The farm-to-school movement at the West Tisbury School is an especially impressive program, and Jenny DeVivo, West Tisbury School cafeteria director and rockstar head chef (she used to be a traveling recording artist so that title is two-fold) always makes it fun and interactive.

Morning Glory Farm offers another clever way to encourage participation in pea harvesting with their annual pea contest. Each year the Island’s largest operating farm hosts a “First Peas to the Table” contest inspired by Thomas Jefferson. In the 18th century Jefferson led a contest among his neighbors at Monticello garden every spring to see who could be the first to grow a cup of shelling peas, and the tradition continues on Martha’s Vineyard today.

Now in its fifth year at Morning Glory, the first person to bring a measured cup of mature shelled peas receives a Morning Glory Farm gift certificate, a voucher for a free trip to the salad bar and a delicious risotto prepared by chef Meg Athearn from the winning peas, plus bragging rights of course.

The winner is also crowned, sashed and photographed for Morning Glory’s archives–and posterity–and left to bask in the glory of their delicious achievement! This year Katie Ruppel took the prize.

What’s not to love about peas? Peas are my favorite vegetable to grow in my garden, and are one of the first things I plant once the ground thaws. They get me excited for spring, and the potential of the new season, plus they’re delicious and packed with vitamin K, A, C and fiber, folate, thiamine, protein and iron. They’re easy to throw in salad raw, or simply sautéed with garlic, ginger and sesame oil. Sugar snap peas provide a welcome crunch in rice or stir fry, and shelled peas make a good addition to pasta and risotto.

Tis the season for potlucks, BBQs, and beach picnics, so don’t forget about the powerful pea next time you’re preparing your menus. Try this easy Pea Pesto Salad recipe, prepared by Harvest of the Month chef Gabrielle Chronister, for a fresh, savory side to celebrate the season’s palatable peas.

Pea Pesto Potato Salad

Ingredients:

1 cup green peas (fresh and blanched for 1 minute or frozen and thawed)

1 cup fresh basil

2 ½ tbl nutritional yeast

1 tbl fresh lemon juice

1 medium garlic clove, chopped

1 tsp kosher salt

¼ tsp fresh ground black pepper

1/3 cup extra virgin olive oil

1 tbl extra virgin olive oil

1 ½ lbs baby or new potatoes (quartered or sliced in half if small)

Directions:

Place potatoes and ½ tsp of kosher salt in a medium pot and cover with cold water. Bring to a boil and reduce to simmer 10-15 minutes until fork tender. Drain potatoes and set aside.

While potatoes are cooking, place remainder of ingredients except olive oil, in a food processor and pulse ingredients until everything is combined and evenly ground. With the machine running, slowly pour olive oil into the mixture and blend until smooth and creamy.

Combine the potatoes with the pesto in a serving dish, making sure all potatoes are coated in pesto. Salt if needed. Top with more nutritional yeast and fresh torn basil. Serve with a dollop of sour cream or plain Greek yogurt. Enjoy!