Newsletters: 14 July, 2010

Excerpt from the Market Newsletter originally published on 14 July, 2010. View the full newsletter for all the photos and links.

Cooking, and reading about cooking
After all that heat last week I started looking for some recipes that didn’t require any cooking (there’s only so much you can do with pre-cooked, frozen hamburger patties and a microwave, and it gets monotonous). Here’s a couple of no-heat salads from a pretty little book the Market Manager lent me. We’ll probably be seeing more from this book as the season progresses.

Traditional Greek salad
7 oz Greek feta cheese, cut into 1-inch cubes
1 lettuce such as romaine or escarole, shredded or sliced
4 tomatoes, quartered
1/2 cucumber, sliced
12 black Greek olives, pitted
2 Tbsp. chopped fresh herbs such as oregano, parsley, mint, or basil
6 Tbsp extra-virgin olive oil
2 Tbsp fresh lemon juice
1 garlic clove, crushed
pinch of sugar
salt and pepper to taste
Whisk the dressing ingredients together and set aside. Put lettuce, tomatoes, and cucumber into a large salad bowl; add the cheese cubes and toss together. Whisk the dressing again, pour it over the salad and toss. Serve garnished with the olives and chopped herbs.

Spring clean salad
2 dessert apples, cored and diced
juice of 1 lemon
large chunk of watermelon, seeded and cubed
1 head Belgian endive, sliced into rounds
4 ribs celery with leaves, coarsely chopped
1 Tbsp. walnut oil
Mix apple cubes and lemon juice so apples will not go brown. Add remaining ingredients except oil and mix gently. Stir in the walnut oil.

Both of these recipes are from…

Salads : creative salads to delight and inspire. Love Food, 2009. — Recommended by your Market Manager, Connie.

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native to: Central and southwestern Asia, and Eastern Europe
in season here: late August through October
Apples provide phytonutrients that help regulate blood sugar and fiber that helps regulate blood fat to prevent heart disease. They support digestion by improving the bacterial balance in the large intestine. They also contain antioxidants and anti-inflammatories that lower the risk of cardiovascular disease, lung cancer, and asthma. Eating whole apples (as opposed to applesauce or apple juice) is particularly useful in satisfying hunger and helping dieters eat less. Although apples are mostly carbohydrate, they have a low glycemic index. They also offer moderate amounts of vitamin C and potassium. The red color in an apple’s skin is caused by the polyphenol anthocyanin; quercetin is another nutrient particularly found in the skin of an apple. Polyphenols are also behind the browning of sliced apples.

Apples are members of the Rose family, related to apricots, plums, cherries, raspberries, and almonds. They fall into two categories: cooking apples such as Granny Smith, Gravenstein, and Jonagold, and dessert apples such as Fuji, Braeburn, and Delicious (the heritage kind, not the pretty-but-tasteless later strains). While “cooking” apples can also be eaten fresh, and in fact many prefer a nice tart snack, dessert apples seldom cook up well. There are some 7000 apple varieties.

Apples are another of the “Dirty Dozen” that tend to have pesticide residues when grown conventionally. Most apples are coated in some kind of wax to keep them from drying out and shriveling; even organic apples can have such a coating, as long as the wax is organic. The carbs in apples can be a problem for those with IBS, but actual allergies to apples are rare.

Read more:
label-style nutrition information for raw apples
label-style nutrition information for apple juice
World’s Healthiest Foods
Authority Nutrition

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Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.


cooking apples, quartered or eighthed (and cored if you’re fastidious)
cinnamon to taste (optional)
sugar to taste (optional)

Put apple pieces into a saucepan or kettle (depending on how many you’ve got). Add enough water to cover the bottom of the pan and keep the apples from burning. Cook over moderate heat, stirring regularly, until the apples are all mushy. Run through a food mill to remove skins and seeds (you may want to let it cool a bit first unless you’re canning it). Taste; add cinnamon if desired and a little sugar if necessary.

Jonagold is a good variety to use for applesauce. Sauce may be canned; pack hot and process in boiling water 20 minutes for pints or quarts, 15 minutes for half-pints/jelly jars (any good canning book will provide full details).

From Dorothy Huffman.

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Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.