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Hutten Family Farm Newsletter for Wednesday May 30, 2012

Here is this weeks recipe

East Coast Veggie Bowl With Asian Flare

By: Selah Koile RHN


(Yields 1 Cup)

2tsp mustard seeds

2 garlic cloves (chopped)

2 Tbsp maple syrup

2Tbsp sesame oil

4 Tbsp apple cider vinegar

1Tsp. umeboshi vinegar*

. tsp red chili flakes

. tsp salt

. C. good quality cold pressed vegetable oil.


• Pac choi or boc choi (sliced lengthwise through the middle)

• Any seasonal greens such as kale, spinach, and beet greens etc. (prepare by

washing and stripping the leaves from the stalks)

• Hakurei turnips (Cut in half)

• Fiddle heads (wash well and cut off the brown stems)

• Toasted sesame seeds (garnish)

1. Start by cooking a pot of brown rice or brown rice vermicelli noodles. (Typically

1/3-1/2 C. dry rice is good for one serving- see package for cooking instructions)

2. Make the dressing. Put the mustard seeds in a blender and grind into a course

powder. Add all the remaining ingredients except for the oil, and blend. Slowly

drizzle in the oil in a steady stream. Transfer to a small pot and gently warm on

low heat while you prepare the vegetables.

3. In a large pan heat a little butter or cooking oil at a medium temperature. Sear

the turnips and then and add the fiddleheads with 2 Tbsp of water. The

temperature will drop once the fiddleheads have been added. Cook covered until

the fiddleheads are bright green but still a bit crunchy (almost done). Add the

remaining greens and a couple of tablespoons of water. The temperature should

be high enough to create a quick steam that will wilt the greens. When the

greens are wilted and still bright green, take the pan off the heat so the veggies

don’t overcook.

4. To serve, toss a small amount of the warm dressing over the vegetables. Serve

over brown rice or brown rice vermicelli noodles and garnish with toasted

sesame seeds. Add extra dressing as needed.

*Umeboshi vinegar is an excellent condiment to have on hand while fresh greens and

fiddle heads are in season. Just a tiny splash with a bit of butter transforms steamed

greens and fiddleheads into mouth-watering morsels. It can be found in most heath food


Selah Koile RHN

(902) 404-1742

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