Quad Citian Sonita Oldfield-Carlson grows an organic subscription garden for families and friends at The Farm of Skeeter Creek, CSA, Orion, IL. “Growing fresh, local food is much better for us and the environment because local food doesn’t travel thousands of miles to reach us,” she says. Below is a list of her springtime fruits and vegetables and ideas for quick preparation…
Asparagus: May/Early June: Key Nutrients: Folacin, Vitamin C. To prepare: Steam or sauté in olive oil and/or butter.
Greens: Spinach: May/June: Key Nutrients: Vitamins A, C, Folacin, Iron, Magnesium. You may also find Chinese Greens like Bok Choy and Chinese cooking greens. To prepare: Sauté greens or enjoy spinach fresh (raw) in salads.
Leaf Lettuce: May/Early June: Key Nutrients vary depending upon the plant variety, but generally are rich in Calcium, Vitamin C, beta-carotene. To prepare: wash and enjoy! Baby lettuces are usually sweeter/milder and more tender than their mature counterparts.
Peas: Snow & Snap: June. Key Nutrients: Folacin, Vitamin C, Iron, Thiamin. Snow Peas have less fiber than snap or green peas because the seeds (peas) are immature. To prepare: Snow Peas are a great raw snack and easy to use in stir-fry; Snap/green peas should be shelled and steamed. Dressed with a little butter, they’re terrific.
Radishes: Early June: Not nutritionally outstanding overall, but have some Vitamin C. To prepare: Enjoy as a snack, shredded, diced, sliced. Many varieties can be steamed like turnips, glazed like carrots.
Scallions or Green Onions: May/June: Key Nutrients: Vitamin C, Folacin. Green tops have five times as much Vitamin C, ounce for ounce, as full-grown onions. Scallions and green onions are so versatile, you can use them in anything you’d season with onions or chives.
Rhubarb: May/early June to early July: Key Nutrients: some Vitamin C, some Calcium, though absorption of the latter is blocked by the oxalic acid in the plant. In preparation, never use the leaves and don’t cook rhubarb in cast iron or aluminum. Though botanically speaking it’s a vegetable, rhubarb is baked or stewed with sugar to counter its tart flavor.
Strawberries: Look for them at fresh market in June, or plan to visit U-pick growers and stock up. Nutrients: Vitamin C – 60% more by weight than grapefruit; 8% more than oranges, some potassium also. To prepare: rinse with green caps on to prevent water logging; gently pat dry and remove caps. Make any jam right away. Enjoy, because the local fresh-market season is pretty short!
Mixed Greens, Almonds and Tarragon Salad
Combine the following…
Bag mix of spring greens (found in stores or farmers’ markets)
Sliced mushrooms
Craisins
6 oz. fresh feta cheese
Almond accents
Tarragon dressing
3-4 minced cloves of garlic
1 Tbsp Dijon mustard
1 tsp tarragon leaves
1/4 c. tarragon vinegar
1/2 c. oil
salt and pepper
Directions:
Combine the salad ingredients in a bowl. Put dressing in shaker and mix ingredients well. Toss dressing into salad just prior to serving.
Asparagus Salad
Field greens from the store or a farmer’s market
Fresh mushrooms
Grape tomatoes
Fresh asparagus (cut into bite-size pieces)
Fresh feta or blue cheese
Directions:
Put asparagus bits into baggie with a little water and microwave for about one minute. Rinse in cold water to stop the cooking process. Mix the salad with all the vegetables and pour about 1/2 bottle of Italian dressing over it, then toss. Sprinkle your choice of cheese over the top of the salad and serve.
Romaine with Sesame and Sunflower Seeds
Toss in salad bowl:
1 head torn romaine
2 c. shredded cheddar cheese
1 1/2 c. sesame sticks
1/2 c. sunflower seeds
Poppy Seed Dressing
Combine the following ingredients and chill:
1/3 c. honey
2 T. cider vinegar
1 T. yellow mustard
1 t. salt
3/4 c. salad oil
2 t. poppy seeds
Directions:
Chill for 1/2 hour. Pour dressing over salad mix just before serving.
