Delightfully Healthy! A Taste of Spring

Tasting Friday, 2/28, 6:00 – 7:30 pm

We’ ll be serving Sweet Potato, Turnip, Apple & Chickpea Hash and a Pineapple Raspberry Mint Smoothie!

It is that time of year again. One day it is a winter wonderland, and the next is sunny and 50 degrees, giving us so much hope for an early spring. So, in celebration of the two seasons, we are serving a rich sweet potato, apple, turnip and chickpea hash, and a refreshing pineapple, raspberry, and mint smoothie.

Our first recipe this week is Sweet Potato, Apple, Turnip, and Chickpea Hash. This sweet and savory dish can be enjoyed warm or cold at brunch, afternoon snack, or dinner. What truly provides the sweet and savory flavors in this dish are the local purple-topped turnips from Picadilly Farm and the Ambrosia apples.

Turnips are a nutrition powerhouse full of many essential vitamins and nutrients. Both the turnip itself and the leafy greens are edible and nutritious. Turnips once were considered a food eaten by the poor and farm animals. As they were underestimated back then, they are still underestimated today but can add so much flavor and texture to many recipes. Unknown to many, turnips can be cooked similarly to potatoes—mashed, roasted, or fried. One cup of turnips provides 2-3 grams of fiber beneficial for reducing inflammation and constipation. Turnips contain vitamins K, A, C, E, and folate, as well as minerals such as manganese, potassium, magnesium, iron, calcium, and copper. These particular purple-topped turnips are sourced right from Picadilly Farm in Winchester, NH, providing you a local and fresh additive to any hearty recipe.

Ambrosia apples originated in British Columbia in the early 1990s. These apples have a beautiful red and yellow outer skin with a delicate white flesh and do not brown easily making a great go-to for fruit salads. They carry a sweet flavor and are quite juicy. An apple a day keeps the doctor away, right? Apples contain many vitamins and nutrients like vitamin C and, combined with a well-rounded diet, can help strengthen the immune system. As a whole, apples also provide a good source of fiber and complex carbohydrates, which can help keep you satisfied longer. This combination of fiber and complex carbohydrates can also be beneficial for cardiovascular health by decreasing blood cholesterol and blood pressure levels.

Our second recipe, the Pineapple, Raspberry, and Mint Smoothie, features sweet and fresh organic pineapples and raspberries. This smoothie packs in some serious nutritional benefits while also spicing up your taste buds with a little flare of mint.

To start with a little history, pineapples were once a very rare fruit that only the wealthy could afford. Some would even rent the fruit to display at dinner parties. The fruit was discovered in South America and was named after the pine cone because of its similar appearance. Today, in addition to South America, pineapples are grown in subtropical countries like the Philippines, Indonesia, and India. Pineapples are high in vitamin C, which is powerful for strengthening your immune system (it’s not only oranges). They also contain vitamin A, B6, E, and K, calcium, folate, iron, magnesium, phosphorus, potassium, and zinc.

Raspberries are high in fiber and provide vitamins and nutrients such as vitamin C, manganese, and vitamin K.  Raspberries are so versatile; they are a great way to include essential nutrients in our diet. In addition, similarly to pineapple, they provide antioxidants that help to strengthen our immune system. These include vitamin C, E, selenium, beta-carotene, lutein, lycopene, and zeaxanthin. Antioxidants may reduce a person’s risk of cardiovascular disease by preventing platelet buildup and lowering blood pressure from their anti-inflammatory mechanisms. Raspberries also contain 186 mg of potassium per one cup of raspberries which, when combined with a reduction in sodium, can assist in preventing high blood pressure.

Enjoy both these rich and refreshing notes of the changing seasons!

Sweet Potato, Turnip, Apple & Chickpea Hash

Photo credit and recipe adapted from The Circus Gardner Kitchen

Ingredients

1 can chickpeas
1 onion, chopped
1 medium sweet potato, peeled and cut   into ½”pieces
2 medium turnips, peeled and cut into ½” pieces
2 Ambrosia apples, cut into ½” pieces
2 cloves garlic, finely chopped
1 red chili, seeded and finely chopped
½ tsp smoked paprika
½ tsp dried oregano
½ tsp sea salt
2 T extra virgin olive oil
juice of half a lemon
1 T fresh parsley, chopped

Directions

1. Pour the olive oil into a skillet or large frying pan which has a lid, and place the pan over medium heat. When the oil is hot, add the onion. Cook for 5 minutes or so, stirring until the onion is soft and translucent.

2. Add the turnip, sweet potato, garlic, and chili, along with two tablespoons of water. stir to combine, then reduce to low- medium heat and place the lid over the pan. Cook for a further 25 – 30 minutes, lifting the lid and stirring every so often until the vegetables are tender and starting to brown slightly.

3. Remove the lid, add the chickpeas and apples, salt, smoked paprika and oregano, and cook, stirring for another 5 minutes. Remove the pan from the heat and squeeze over the lemon juice. Scatter with the chopped parsley.

Pineapple Raspberry & Mint Smoothie

Photo credit and recipe adapted from nuzest.com

Ingredients

1 cup milk or yogurt of choice
1 cup fresh or frozen raspberries
½ cup fresh pineapple chunks
¼ cup loosely packed fresh mint

Directions

1. Add all the ingredients to a blender. Blend for 1-2 minutes or until smooth and creamy.

2. Pour into a glass and enjoy!

Sources:
https://www.webmd.com/food-recipes/benefits-pineapple#1
https://www.medicalnewstoday.com/articles/283018#benefits
https://circusgardener.com/2015/03/28/sweet-potato-turnip-and-chickpea-hash/

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