DIG DEEP FARMS RECIPES
Try some of our favorite recipes using fresh produce from Dig Deep Farms! We will add to this list often so check back for more seasonal yumminess!
BEAN SOUP WITH KALE
1 c. dried white beans
1 c. chopped onions
2 tsp. minced fresh garlic
1 tbsp. olive oil
1/2 c. diced celery stalks & leaves
1/2 c. diced sweet potatoes or carrots
1/2 c. diced tomatoes
5″ piece kombu (optional)
6 c. vegetable stock
1 c. chopped fresh kale
1/4 c. white miso or 1 tsp. salt
1 tbsp. mirin or dry cooking sherry
1 tbsp. minced fresh parsley
Place beans in a large bowl and cover with cold water. Let soak overnight. Drain and set aside. In a 3 to 4 quart pot over medium-high heat, saute onions and garlic in oil for 10 minutes, stirring frequently to prevent browning. Add celery, sweet potatoes or carrots, tomatoes and kombu if desired. Continue to saute, stirring frequently for 5 minutes, adding small amounts of stock if the mixture begins to dry out. After 5 minutes of sauteing, add remaining stock and bring to a boil. Reduce heat to medium, add soaked beans, cover and simmer for 1 1/2 hours, or until beans are tender. Remove and discard kombu. Add kale, cover pot and simmer 5 minutes longer. Turn off heat. Pour 1/2 cup soup into a small bowl and add miso or salt. Stir until well blended, then pour back into pot. Add mirin or sherry and parsley. Stir well.
BROWN RICE AND KALE
2 c. cooked brown rice
1/2 c. finely chopped kale
1/2 c. shredded carrots
2 tbsp. grated Parmesan cheese
Toss rice, kale and carrots together, turn into steaming basket. Steam 4-5 MINUTES over boiling water until the rice is heated and the vegetables tender. Place in serving bowl, dust with cheese. Serves 4.
PORTUGUESE KALE SOUP
1 c. of baby lima beans, soaked overnight
1 lg. onion, diced
2 c. potato chunks
1 lb. chorizo (Portuguese sausage – Kielbasa or pepperoni will do)
1/2 bunch kale, chopped
1 tbsp. salt (or less)
1/2 tsp. pepper
10 c. water
Combine all in a large pot and bring to a boil. Simmer for 2 to 3 hours or until beans are tender. If there are any leftovers, adding a bone or some chicken always adds extra flavor.
KALE AND SQUASH SOUP
3/4 lb. dried beans
1 lg. bay leaf
1 tsp. marjoram
2 tbsp. lard, bacon, fat or olive oil
3 med. leeks, thoroughly clean & sliced thin (4 c.)
1 tsp. garam masala or curry powder
2-2 1/2 lb. butternut squash or calabaza, peeled, cut in 3/4″ dice
6 c. meat broth or stock
Salt to taste
1-1/4 lb. sm. tender kale; cleaned, stripped, cut in fine slivers
Grated Parmesan cheese
Combine beans in a pot with water to cover by a few inches; boil for 2 MINUTES . Cover; let stand for 1 hour off heat. Drain, then cover with fresh water; add bay leaf and marjoram. Cover and simmer until barely tender. (Timing varies considerably, about 15 minutes to about an hour, depending on which bean you’ve chosen and its state of dehydration, so test often.) Drain; reserve cooking liquid. Melt lard in a large casserole; stir in leeks and cook 4-5 minutes, until softened. Add garam masala or curry and stir for a moment; add squash and broth and bring to a boil. Add beans and simmer gently, partly covered, until squash is tender, about 15 minutes. Add salt. Add kale and enough reserved liquid to almost cover it. Simmer until kale is tender, pressing it gently into the soup as it wilts. Serve at once, or for maximum flavor, cool, cover and chill the soup. Reheat and sprinkle with the cheese to serve.
SOUTHERN STYLE KALE
2 lbs. Kale
2 slices bacon, diced
1/2 c. finely chopped onion
1/2 c. water
1 bay leaf
1/4 tsp. ground pepper to taste
4 lemon wedges
Wash Kale thoroughly and strip leaves from the tough center ribs and cut out any blemished areas. In a heavy skillet, lightly brown the bacon. Add the onion, Kale, water, bay leaf, cumin, salt, and pepper. Cover and simmer for 15 MINUTES or until tender, stirring occasionally. Discard bay leaf and serve with lemon wedges. Yield: 4 servings.
TOSSED KALE SALAD
3 c. leaf lettuce, torn
2 c. curly endive, torn
1 c. kale, torn
1 c. raw mushrooms, sliced
1/2 c. radishes, sliced
1/3 c. dill pickle, coarsely chopped
Place lettuce, endive, and kale in salad bowl. ARRANGE mushrooms, radishes, and dill pickle over leafy greens. Serve with Blue cheese dressing or low-cal tomato dressing.
SPINACH SALAD WITH ORANGE DRESSING
1 pkg. spinach (washed & dried)
1/2 lb. bacon, cooked crisply and crumbled
2 apples, cored (not peeled) cut in chunks
Mix all ingredients together in large salad bowl and serve with orange dressing.
Mix together small can frozen orange juice (not defrosted) and the same amount of either mayonnaise or salad dressing.
SPINACH AND MUSHROOMS
1 lb. spinach
4 or 5 fresh mushrooms
Slivered Parmesan cheese
Virgin olive oil
Garlic red wine vinegar
Wash and drain spinach. Chop very fine. Slice mushrooms very thin; add to spinach. Add slivered Parmesan cheese (do not use grated Parmesan cheese unless necessary). Add olive oil, one teaspoon at a time, tossing until spinach looks wet. Add vinegar to taste. Serve at once.
2 med. zucchini
2 c. fresh sliced mushrooms
1 pkg. sliced Mozzarella cheese
2 eggs, beaten
1 to 2 lbs. hamburger 1 onion, chopped
2 cans tomato sauce Salt & pepper to taste
Wash zucchini and slice 1/4 inch thick. Dip in egg and roll in flour. Brown in skillet with oil until all zucchini is browned. Brown hamburger in separate skillet. In a 2 quart casserole dish layer zucchini, then onions and mushrooms, salt and pepper, then tomato sauce. Top with rest of zucchini and add Mozzarella to the top. Cook on low until cheese melts. About 250 DEGREES for 20 MINUTES or so. Eggplant may be substituted for zucchini.
2 zucchini, about 6 to 7 inches long
1/4 lb. bulk sausage or lean ground beef 1 slice whole grain bread, crumbled
1 tsp. instant onion
2 tsp. parsley flakes
1/8 tsp. garlic powder
1/8 tsp. red hot pepper sauce
1/2 c. shredded cheddar cheese, divided 3 tbsp. parmesan cheese, divided
Wash and trim ends of zucchini. Cut in half lengthwise. Scoop inside out leaving a boat. Cook meat, drain, add zucchini from inside of zucchini and all other ingredients. Toss and fill boat. Sprinkle top with rest of cheeses. Bake 350 DEGREES approximately 45 minutes or until zucchini boat is tender. Easy to increase recipe from 4 to 40 boats. You can’t make a bad one. Serves 2 to 4.
BAKED STUFFED ZUCCHINI
4 zucchini, 1/2 pound each
2 tablespoons margarine
2 scallions, chopped
1/2 pound mushrooms, chopped 1/2 cup walnuts, chopped
1 cup soft bread crumbs
2 tablespoons fresh parsley, minced 1 tablespoon fresh basil, chopped 1/2 cup grated Parmesan cheese salt and black pepper, to taste
Scrub zucchini and cut in half lengthwise. Scoop out and reserve pulp, leaving shells 1/4 inch thick. Drop shells into boiling water and boil for 5 minutes. Chop pulp and saute in margarine. Add scallion and mushrooms; saute 3 minutes longer. Add nuts and remove from heat. Beat eggs with parsley, basil, salt and pepper to taste. Add egg mixture and fresh bread crumbs to pulp mixture. Spoon into zucchini shells which have been drained. Top with grated cheese. Use your choice of cheese; Parmesan is only one suggestion. Place into a baking dish which has been greased with margarine. Add 1/2 inch of water and bake, uncovered, in preheated 350F oven for about 30 minutes. Let stand 5 minutes, then serve.
STIR FRIED VEGETABLES
1 Tbs. cornstarch
1 vegetarian-style bouillon cube, crumbled
1 tsp. each brown sugar and vinegar
1/4 tsp. ground ginger
2 Tbs. soy sauce
1/4 cup water
2 Tbs. oil
4 green onions, sliced
1/4 lb. fresh whole mushrooms
8 cherry tomatoes
4 cups total: cauliflowerets, sliced peeled cucumbers, snap or snow peas, sliced celery, diced zucchini and/or yellow summer squash, broccoli flowerets
Mix cornstarch, bouillon cube, brown sugar, vinegar, ginger, soy sauce and water. Set aside.
Heat oil in wok or large skillet. Add all the vegetables. Stir-fry over high heat for about 3 minutes. Stir in first mixture. Cover and cook for about 3 minutes, stirring once or twice. Good served with brown rice, sprinkled with toasted sesame seeds or serve as a meat accompaniment. Serves 4
SAVORY POTATO SALAD
Here’s a potato salad that’s both traditional and new—with great taste and a low-fat twist.
6 medium potatoes (about 2 pounds)
2 stalks celery, finely chopped
2 scallions, finely chopped
1⁄4 cup red bell pepper, coarsely chopped 1⁄4 cup green bell pepper, coarsely chopped 1 tablespoon onion, finely chopped
1 egg, hard boiled, chopped
6 tablespoons mayonnaise, light
1 teaspoon mustard
1⁄2 teaspoon salt
1⁄4 teaspoon black pepper
1⁄4 teaspoon dill weed, dried
1. Wash potatoes, cut in half, and place in saucepan of cold water.
2. Cook covered over medium heat for 25–30 minutes or until tender.
3. Drain and dice potatoes when cool.
4. Add vegetables and egg to potatoes and toss.
5. Blend together mayonnaise, mustard, salt, pepper, and dill weed.
6. Pour dressing over potato mixture and stir gently to coat evenly.
7. Chill for at least 1 hour before serving.
Here’s a great new way to use summer vegetables. 3 cups water
1 cube vegetable bouillon, low sodium
2 cups white potatoes, cut in 2-inch strips
2 cups carrots, sliced
4 cups summer squash,
cut in 1-inch squares
1 cup summer squash,
cut in 4 chunks
1 15-ounce can sweet corn,
rinsed and drained
(or 2 ears fresh corn, 11⁄2 cups)
1 teaspoon thyme
2 cloves garlic, minced
1 stalk scallion, chopped
1⁄2 small hot pepper, chopped
1 cup onion, coarsely chopped
1 cup tomatoes, diced
Note: You can add other favorite vegetables, such as broccoli and cauliflower.
1. Put water and bouillon in large pot and bring to a boil.
2. Add potatoes and carrots and simmer for 5 minutes.
3. Add remaining ingredients, except for tomatoes, and continue
cooking for 15 minutes over medium heat.
4. Remove 4 chunks of squash and puree in blender.
5. Return pureed mixture to pot and let cook for 10 minutes more.
6. Add tomatoes and cook for another 5 minutes.
7. Remove from heat and let sit for 10 minutes to allow stew to thicken.
This fresh and tasty salad will delight all.
1 medium Granny Smith apple, sliced thinly (with skin) 2 tablespoons lemon juice
1 bag (about 5 cups) mixed lettuce greens
(or your favorite lettuce)
1⁄2 cup dried cranberries
1⁄4 cup walnuts, chopped
1⁄4 cup unsalted sunflower seeds
1⁄3cup low-fat raspberry vinaigrette dressing
1. Sprinkle lemon juice on the apple slices.
2. Mix the lettuce, cranberries, apple, walnuts,
and sunflower seeds in a bowl.
3. Toss with 1⁄3cup of raspberry vinaigrette dressing,
to lightly cover the salad.
FLAVORFUL GREEN BEANS
The seasonings are perfect companions to the green beans. 2 pounds fresh green beans
1⁄2 cup water
1⁄3cup onions, chopped
4 cloves garlic, chopped nonstick cooking spray 1⁄2 teaspoon black pepper 1⁄2 teaspoon dried basil 1⁄2 teaspoon oregano
1. Rinse green beans and snap off tips.
2. Place green beans in a large pot and add 1⁄2 cup of cold water.
3. Cook green beans on stovetop over medium heat for 10 minutes.
4. In a separate pan, saute chopped onions and garlic, using the cooking spray, for 5 minutes or until they are tender and very lightly browned.
5. Add onions, garlic, and black pepper to green beans. Spray the cooking spray over mixture, and cook on medium heat for another 20 minutes or until green beans are tender, but not soft. Stir occasionally.
6. Sprinkle dried basil and oregano over green beans. Mix and serve.
MEDITERANNEAN KABOBS (Broiled Beef and Chicken Cubes Flavored with Lemon and Parsley)
Prep time: 15 minutes
Cook time: 10 minutes
2 Tbsp olive oil
1 Tbsp garlic, minced (about 2–3 cloves)
2 Tbsp lemon juice
1 Tbsp fresh parsley, rinsed, dried, and
chopped (or 1 tsp dried)
1⁄2 tsp salt
6 oz top sirloin or other beef steak
cubes (12 cubes)
6 oz boneless, skinless chicken breast,
cut into 3⁄4-inch cubes (12 cubes)
1 large white onion, cut into
3⁄4-inch squares (12 pieces)
12 cherry tomatoes, rinsed
1 (4 oz) red bell pepper, rinsed
and cut into 3⁄4-inch squares
12 wooden or metal skewers, each
6 inches long (if wood, soak
them in warm water for 5–10
minutes to prevent burning)
1. Preheat grill pan or oven broiler (with the rack 3 inches from heat source) on high temperature.
2. Combine ingredients for marinade, and divide between two bowls (one bowl to marinate the raw meat and one bowl for cooking and serving).
3. Mix the beef, chicken, onion, tomatoes, and red pepper cubes in one bowl of the marinade and let sit. After 5 minutes, discard remaining marinade.
4. Place one piece of beef, chicken, tomato, onion, and red pepper on each of the 12 skewers.
5. Grill or broil on each of the four sides for 2–3 minutes or until completely cooked (to a minimum internal temperature of 145 °F for beef and 165 °F for chicken). Spoon most of the second half of the marinade over the kebabs while cooking. 6.Serve three skewers per serving. Drizzle the remaining marinade on top of each kebab before serving (use only the marinade that did not touch the raw meat or chicken).
HUEVOS RANCHEROS with Fresh Salsa (A healthy version of a classic breakfast dish!)
Makes 4 servings. 1 tortilla per serving. Prep time: 15 minutes Cook time: 15 minutes
Ingredients 4 (6-inch) corn tortillas 1⁄2 tablespoon vegetable oil nonstick cooking spray 11⁄2 cups egg substitute 2 tablespoons shredded Cheddar or Monterey Jack cheese 2 cups Fresh Salsa (see page 54) 1 ⁄8 teaspoon ground black pepper
1. Preheat oven to 450°F.
2. Lightly brush tortillas with oil on both sides and place on a baking sheet. Bake for 5 to 10 minutes or until tortillas are crisp on the edges and starting to brown. Remove from the oven and set aside.
3. Spray a large skillet with nonstick cooking spray.
4. Pour egg substitute into skillet. Cook over medium heat for 2 to 3 minutes until eggs are cooked through.
5. Place an equal amount of eggs on each tortilla and top each with 1⁄2 tablespoon cheese.
6. Place under the broiler for about 2 minutes until cheese is melted. Spoon 1⁄2 cup Fresh Salsa on each tortilla and top with ground black pepper.
Nutrition information per serving: Calories 146, Carbohydrate 16 g, Dietary Fiber 3g, Protein 13g, Total Fat 4 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 3 mg, Sodium 255 mg