Eating for the Season

As a follow up to the previous blog entry, listed below are the local produce in season currently:

• Bok choy
• Cabbage
• Carrots
• Collard greens
• Spring garlic
• Kale and other leafy greens
• Lettuce
• Mushrooms
• English peas
• Radishes
• Spinach
• Strawberries
• Turnips

Epicurious.com features an interactive seasonal ingredient map: http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/seasonalingredientmap

It’s really easy to use, just click on the state of Georgia and you can see to see what's fresh in your area, plus find ingredient descriptions, shopping guides, recipes, and tips.

You’ve purchased fresh produce from your local farmer’s market or store. Wondering how to incorporate some of these fresh items into your diet? Try these recipes!

Carrot Muffins

From Gourmet/May 1998
Yield 18 muffins.

Ingredients:
2 cups all-purpose flour
2 teaspoons baking soda
2 teaspoons cinnamon
1/4 teaspoon salt
1 1/4 cups sugar
1/4 pound carrots
1/2 cup pecans
1/2 cup raisins
1/4 cup sweetened flaked coconut
3 large eggs
1 cup corn oil
2 teaspoons vanilla
1 Granny Smith apple

Directions:
Preheat oven to 350°F. and oil eighteen 1/2-cup muffin cups. Into a large bowl sift together flour, baking soda, cinnamon, and salt and whisk in sugar. Coarsely shred enough carrots to measure 2 cups and chop pecans. Add shredded carrots and pecans to flour mixture with raisins and coconut and toss well. In a bowl whisk together eggs, oil, and vanilla. Peel and core apple and coarsely shred. Stir shredded apple into egg mixture and add to flour mixture, stirring until batter is just combined well. Divide batter among muffin cups, filling them three fourths full, and bake in middle of oven until puffed and a tester comes out clean, 15 to 20 minutes. Cool muffins in cups on racks 5 minutes before turning out onto racks to cool completely. Muffins keep in an airtight container at room temperature 5 days. ______________________________________________________________

Chicken Lettuce Wraps

From Taste of Home/2010
6 Servings Prep/Total Time: 25 min.

Ingredients:
1-1/2 pounds boneless skinless chicken breasts, cubed
1 Tablespoon plus 1-1/2 teaspoons peanut oil, divided
3/4 cup chopped fresh mushrooms
1 can (8 ounces) water chestnuts, drained and diced
1 Tablespoon minced fresh gingerroot
2 Tablespoons rice vinegar
2 Tablespoons reduced-sodium teriyaki sauce
1 Tablespoon reduced-sodium soy sauce
1/2 teaspoon garlic powder
1/4 teaspoon crushed red pepper flakes
1-1/2 cups shredded carrots
1/2 cup julienned green onions
12 Bibb or Boston lettuce leaves
1/3 cup sliced almonds, toasted

Directions:
In a large nonstick skillet coated with cooking spray, cook chicken in 1 tablespoon oil for 3 minutes; drain. Add the mushrooms, water chestnuts and ginger; cook 4-6 minutes longer or until chicken is no longer pink. Drain and set aside. In a small bowl, whisk the vinegar, teriyaki sauce, soy sauce, garlic powder, red pepper flakes and remaining oil. Stir in the carrots, onions and chicken mixture. Spoon onto lettuce leaves; sprinkle with almonds. If desired, fold sides of lettuce over filling and roll up.

Nutrition Facts: 2 wraps equals 230 calories, 9 g fat (2 g saturated fat), 63 mg cholesterol, 278 mg sodium, 12 g carbohydrate, 3 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat. ______________________________________________________________
Strawberry Smoothie

Ingredients:
1 cup lowfat milk
10 strawberries, fresh or frozen
1 Tablespoon honey
1 Tablespoon plain or strawberry yogurt
1 cup ice cubes

Directions:
Place all ingredients in blender and blend until smooth. ______________________________________________________________

Spinach-Artichoke Dip

8 servings Prep/Total Time: 20 minutes

Ingredients:
1 can (14 ounces) artichoke hearts in water, rinsed, drained, and coarsely chopped
4 ounces reduced-fat bar cream cheese
1/4 cup plus
1 Tablespoon grated Parmesan
1 Tablespoon fresh lemon juice
1 small garlic clove, chopped
1/8 teaspoon cayenne pepper
2 scallions, sliced
2 – 10 oz. bags or 2 bunches of fresh spinach
Raw vegetables, such as bell-pepper wedges, carrot slices, and cauliflower florets, for dipping

Directions:
Wash and stem spinach but not dry. Place spinach in a microwave-safe dish and cover with plastic wrap and poke holes to vent. Microwave on high 2 to 3 minutes. Let stand 2 more minutes, uncover, drain, and press out any excess moisture. Place the artichokes in a food processor; add cream cheese, 1/4 cup Parmesan, lemon juice, garlic, cayenne, and 3 tablespoons water. Process until smooth. Add scallions and spinach; pulse briefly. Transfer mixture to a serving bowl. (To store, refrigerate, up to 2 days.) Serve dip with raw vegetables.

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We hope you'll give some of this season's fresh, local produce a try!