Tag Archives: bok choy

Market Feature Today (April 30, 2011)

Proud owners of "Gabie's Garden Vegetables"

We had another great day at the market with several foods, flowers, soaps, and wool items. The day was bright, beautiful, and full of healthy cheer as people made their way through the market. Some people would stop and chat for a while and others took in as much information as they could on the best way to plant your tomatoes to the best way to cook a roast. The master gardener was there as well to answer any gardening questions you may have.Today’s featured market vendor this week is “Gabie’s Garden Vegetables.” Richard and Gabie Schultz of Wake Forest work together to bring pesticide free produce to the market each week. They always have a variety of healthy goodies to choose from. Bok Choy, Heirloom Lettuces, Spinach, and herbs were available today. Several varieties of pepper plants and tomato plants as well as basil and other herb plants were ready for purchase and planting. I actually purchased some tomato and Red Russian Kale plants for my little garden. Here is a look at some of the items this week’s featured market vendor had:

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Bok Choy Apple Slaw

Prep time: 7 minutes
Yield: 4 servings

Ingredients:

6 stalks bok choy (about 1/2 head), thinly sliced
1/2 small red onion, thinly sliced
1 granny smith apple, sliced
1/2 cup toasted sunflower seeds

Dressing:

1 teaspoon ground coriander
1 teaspoon dijon mustard
2 tablespoons apple cider vinegar (or lemon juice)
1/4 cup olive oil
2 teaspoons honey or brown rice syrup
salt and black pepper to taste

Directions:

  1. First make the dressing by combining all the ingredients and whisking well.
  2. Chop all the salad ingredients, leaving the apples until last. Mix in a salad bowl.
  3. Toss salad with half the dressing. Add additional dressing if desired.
  4. Eat immediately, or chill for up to one hour and then add the apples just before eating.
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Leafy Greens

LettuceLeafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli, rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Their color is associated with spring, which is a time to renew and refresh vital energy. In traditional Asian medicine, the color green is related to the liver, emotional stability and creativity. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.

Leafy greens are the vegetables most missing from the American diet, and many of us never learned how to prepare them. Start with the very simple recipe below. Then each time you go to the market, pick up a new green to try. Soon you’ll find your favorite greens and wonder how you ever lived without them.

Shiitake and Kale

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