Tasting Friday, 3/9, 6:00 – 7:30pm
On sale this week at our co-op—organic Yukon Gold Potatoes, organic green cabbage, and even local organic carrots from Brookford Farm! These vibrant foods are packed full of fiber, potassium, and Vitamins A & C. Join us this Friday and sample some tasty carrot chips and a mouthwatering Ethiopian dish using all three vegetables. This is a treat you don’t want to miss!
Potatoes, cabbage, and carrots contain a great deal of fiber, which promotes a healthy digestive system and reduces the risk of developing chronic diseases, such as heart disease and diabetes. Fiber also increases satiety, which helps keep us fuller longer and aids in weight maintenance. Our first recipe is a savory combination of these vegetables and a traditional Ethiopian spice mixture called berbere which you will find in the bulk aisle. The garlic, ginger, olive oil and onions in this dish contain anti-inflammatory properties that can help to reduce joint pain related to inflammatory conditions, such as Rheumatoid Arthritis.
Our second recipe turns carrots into tasty chips. Carrots are a high fiber food, loaded with antioxidants, fiber and several other nutrients like potassium, folate, vitamins A, C, K, and B8. Carrots have also been known to reduce the risk of cancer, heart disease, and stroke. This simple recipe is a great opportunity to create and enjoy a nutritious snack with your family while increasing your dietary fiber and get all those beneficial nutrients.
Ethiopian Spiced Cabbage, Carrots & Potatoes
Adapted from thewanderlustkitchen.com
2 T extra virgin olive oil, divided
½ cup chopped yellow onion
2 T fresh garlic, minced
1½ teas berbere seasoning
1 teas ginger paste (or ¾ teaspoon minced fresh ginger)
1 cup carrots, chopped
2 cups potatoes, chopped and boiled (such as Yukon Gold)
4 cups green cabbage, roughly chopped (about ½ a medium head)
½ teas salt
Optional: cilantro and freshly ground black pepper for garnish
1. Heat 1 tablespoon of extra virgin olive oil in a large skillet over medium heat. Once the oil is simmering, add the onion and garlic. Saute for 5 minutes or until the onions have softened. Add the berbere seasoning and ginger paste. Fry for 60 seconds or until fragrant.
2. Add the carrot, potato, cabbage, and ½ teaspoon of salt to the pan. Cover and allow to cook for 10 minutes, checking once halfway through to stir. Add a splash of vegetable broth or water if needed.
3. After 10 minutes, add another tablespoon of oil to the pan, stir, and turn the heat down to low. Recover the pan and cook about 10-15 minutes until the potatoes are tender. Garnish with black pepper and cilantro.
Adapted from chowhound.com
2 large carrots, (at least 1-inch in diameter), peeled
1½ teas olive oil
¼ plus ⅛ teas kosher salt
freshly ground black pepper
1. Heat the oven to 350°F and arrange the racks to divide the oven into thirds.
2. Holding the stem end, shave the carrots lengthwise into thin strips using a Y-shaped vegetable peeler. Place the carrot strips in a medium bowl, add the oil, salt, and pepper to taste and toss with hands until thoroughly coated.
3. Place the strips in a single layer on 2 baking sheets—the strips can be touching, but should not overlap (discard or save remaining carrot slices for another use).
4. Bake for 6 minutes, then rotate the pans between the racks. Bake until the edges are beginning to turn golden brown, about 6 to 8 minutes more. Place the baking sheets on wire racks and let the chips cool until crisp, about 3 minutes. Using your hands, carefully transfer the chips to a serving dish. Serve with a dip of your choice like hummus or ranch dressing, or enjoy them solo!
If there are any left, they may be stored in an airtight container for up to 5 days.