Recipes, News and Community - Healthy Times | Green BEAN Delivery Blog

Local Easter Egg Radishes

2012-05-24T19:29:25Z

More local produce is here! Green B.E.A.N. Delivery will be offering Feel Good Farm grown Easter Egg Radishes in the Columbus and Indianapolis areas next week. The radishes are hues of pink, red, purple, violet and white, and the flesh of the appropriately named Easter egg radish is pure white. The flavor is mild yet snappy and the blend of colors makes a lovely, healthy salad. One cup contains approximately 20 calories and provides a good source of vitamin C. Most often served as hors d'oeuvres or as an edible complement to dress up mixed green salads and sandwiches, they also add flavor grated into salads, soups, stews and stir-fries. Try this recipe for Spring Quinoa Salad. To store, clip off tops; wrap in plastic; refrigerate. Use within four to seven days for optimum quality and flavor. Add them to your order by visiting Green B.E.A.N. Delivery’s online store for Ohio, or Indianapolis.

Spring Quinoa Salad

2012-05-23T20:47:50Z

1 cup quinoa, rinsed 2 cups water or vegetable broth ¼ cup lemon juice 2 tablespoons extra virgin olive oil 2 tablespoons soy sauce 1 handful snap peas, washed and trimmed 3 radishes, washed, trimmed and thinly sliced 1-2 spring onions, thinly sliced (white and green parts) ½ cup fresh herbs (cilantro, mint, parsley), chopped

In a small saucepan, bring water or broth to a boil. Stir in quinoa, reduce heat to simmer, and cook until water is absorbed, 10 minutes. Remove from heat and allow to cool for 5 minutes. Meanwhile, make the dressing by whisking together lemon juice, oil, and soy sauce in a small bowl. Combine vegetables, fresh herbs, and quinoa in a large salad bowl. Pour dressing over the top and stir to combine. Serves 4 to 6

Broccoli Salad with Toasted Pistachios

2012-05-23T20:47:30Z

3-4 broccoli stalks, florets removed from stems 1 tablespoon extra virgin olive oil 2 tablespoons red wine vinegar ¼ teaspoon sea salt 1 large carrot, grated (1/2 cup) ½ cup raisins ¼ cup toasted pistachios

Peel the broccoli stems and cut into 1-inch pieces. Break the florets into medium sized pieces. Heat a large pot of salted water to a boil. Add broccoli stems and after a minute add the broccoli florets. Blanch for an additional 30 seconds or until color is bright and somewhat translucent. Remove from boiling water and plunge into ice cold water. Drain well. In a large bowl, combine oil, vinegar, and sea salt. Add grated carrots and raisins; toss to combine. Add the broccoli stems and florets; mix thoroughly. Top with toasted pistachios. Serves 4 to 6

Grilling Grass-fed Beef

2012-05-23T21:16:34Z

Nothing reminds me more of summer than the nostalgic aroma of smoke wafting from the grill on a cool Midwest evening. Now the choice of propane vs. charcoal can conjure up a “heated” debate for some people, but what’s your preference for grass-fed beef vs. commercial grain-fed beef? Well, this debate is much simpler. Grass-fed beef offers many more positives than it’s counterpart. First off, the animals typically live unconfined, allowing them to eat native grasses resulting in a wholesome, muscle building diet. The mixture of a mobile lifestyle with native grasses encourages the animal’s muscles to become leaner and enriched with more substantial nutrients like beta-carotene, calcium, and potassium. Beyond the health benefits, there is also a laundry list of environmental & economic reasons to purchase grass-fed beef from local farmers. Tips for Grilling Grass-Fed Beef Burgers & Steaks: •Bring your grass fed meat to room temperature before cooking, never cook it cold straight from the refrigerator. Usually letting the steaks sit at room temperature for 30 minutes is sufficient. •Always pre-heat your grill before cooking grass fed beef. •Since grass fed beef is low in fat content, coat with extra virgin olive oil or your favorite light oil for flavor enhancement and easy browning. The oil will also prevent drying and sticking to the grill. •Waive your hand about 6 inches above the grill to find the hottest areas (ideally 450 degrees to 475 degrees for steaks). Aim your steaks for those areas and swiftly lay them down. •When grilling, sear the meat quickly over a high heat on each side to seal in its natural juices and then reduce the heat to a medium or low to finish the cooking process. You can also baste to add moisture during grilling. Always remember that high heat is the mission, though there is a big difference between a burnt char and a coffee-colored sear. •During the cooking process, take a step back and relax. Moving and piercing steaks will prevent the formation of an outer crust and release the succulent juices you want to preserve. •Grass fed beef has high protein and low fat levels, the beef will usually require 30% less cooking time and will continue to cook when removed from heat. For this reason, remove the beef from your heat source 10 degrees before it reaches the desired temperature. •Let the beef sit covered and in a warm place for 8 to 10 minutes after removing from heat to let the juices redistribute. •Your biggest challenge for tough grass fed beef is overcooking. Grass fed beef is made for rare to medium rare cooking. If you like well-done beef then sear the meat over high heat and transfer to a low-indirect heat to finish.

Edible Ohio Valley Talks Tiny Footprint & Local Food Systems

2012-05-23T15:00:45Z

In this great read from Edible Ohio Valley, Karen Kahle offers an in-depth assessment of the challenges we face on the road to sustainable local and regional food systems. She discusses how Green B.E.A.N. Delivery and Tiny Footprint Distribution strive to meet those challenges by building efficient distributions systems between local food producers, end retailers, and customers.

"Its mission is to maintain a low carbon footprint while helping farmers and food artisans with their biggest challenge: distribution. Regardless of the organizational forms (cooperative, nonprofit, or for-profit), distribution operations often run at a loss so farmers and buyers can get “good” prices. Green B.E.A.N. looked at their organizational capacities and recognized how their limitations could be mitigated through building strategic partnerships with other value chain actors, which resulted in Tiny Footprint Distribution. Tiny Footprint is focused on providing end-retailers with access to locally produced natural groceries."

This article brings up many important issues and provides an informative window into the mechanics of our growing local food industry. Well worth careful consideration. Thanks, Karen! Read Full Article at Edible Ohio Valley →

Growing Season 2012: A Sneak Peak

2012-05-23T13:48:40Z

Ah, Growing Season! What a beautiful time of abundance. Farmers across the Midwest already see the fruits (and vegetables!) of their labor ascending from the soil, and we happily welcome their gifts. Indeed, these past few weeks have seen Green BEAN bins boasting strawberries, spring onions, salad greens, and radishes sourced directly from our local partners. But this is just the beginning. We have a whole season in front of us! So let’s take a peak ahead, shall we?! Here are harvest calendars for Indiana, Ohio and Kentucky. Look for many of these items to arrive in your bin as they become available from our network of Midwest farmers. And remember to share the local love with friends and family by June 17th to get a special discount for all! Happy Growing Season!

Holistic Acres

2012-05-21T20:14:22Z

Ashland, Ohio

Holistic Acres’ fresh, cage-free eggs are a staple around Columbus; faithfully enhancing breakfasts throughout the area for over 18 years. Hailing from the Amish and Mennonite communities of Ashland, Ohio, they offer ample evidence that letting chickens be chickens yields tastier eggs! Enos Keim started the business back in the early 1990’s, when he found himself with a surplus. He decided to try selling his extra eggs in Columbus, and has since seen the business steadily grow. Back then, cage-free eggs were rare, “I didn’t have any competition,” Enos recalls, and he credits the improved taste with driving Holistic Acres’ early success. Now, Enos and his partner Dean Steiner continue to offer high quality eggs in many communities across Ohio! Holistic Acres sources its eggs from a collection of Amish and Mennonite farms, with the majority coming from Dean’s father (Enos is Amish, Dean is Mennonite). Instead of spending their days locked up, Holistic Acre hens can run around and go outside. Furthermore, they are fed a vegetarian diet (absolutely no animal byproducts in their feed), and given no antibiotics or artificial hormones. The result: happier chickens and better eggs! Gather some up from our online store!

Healthy and Tasty Blueberries

2012-05-18T19:33:13Z

Blueberries are the small fruits of a bushy North American species of the genus Vaccinium found in the Heath family. There are many varieties of blueberries that grow from the tropics to the arctic. The shrubs typically grow less than 1 foot high and produce tiny fruits the size of small peas. Some giant varieties of blueberry shrubs can grow to a height of 7 feet and produce fruits the size of marbles. The pinkish white flowers are bell-shaped and the fruits grow in clusters. The sweet flesh of the fruit contains tiny seeds. Blueberries are at their best from May to October when they are in season. Blueberries are nutrient dense super stars, and, to some, considered the healthiest berry, especially in the United States. These fruit are a very good source of free radical scavenging vitamin C, heart healthy potassium, and contain a good amount of both soluble and insoluble fiber. They are rich in phenolic antioxidants and in anthocyanin pigments, especially in the skin of the fruit. Blueberries are among the healthiest foods we can eat to prevent chronic disease. Here are a couple of roles blueberries play in protecting the body and keeping us healthy.

Antioxidant support: The anthocyanins found in blueberries are in a large family of phytochemicals called Flavonoids. They act as powerful antioxidants that stop the harmful effects of oxidation on the body. They neutralize free radicals found in the body and protect virtually every single body system giving you whole body antioxidant support. Because blueberries are loaded with antioxidants, they are highly recommended to help prevent and treat cardiovascular disease, dementia and Alzheimer’s, and macular degeneration.
Anti-cancer properties: Some of the Flavonoids found in blueberries have been studied for their ability to prevent cancer. Research has shown that certain Flavonoids have the ability to inhibit proliferation (growth) of cancer cells and induce what it is called apoptosis or cell death in the rapidly producing cancer cells.
Detoxifying properties: Flavonoids also increase our body’s ability to increase detoxification by stimulating detox enzymes in the liver that promote the excretion of potentially toxic or carcinogenic chemicals.

These fruits are delicious fresh, whether eaten on their own, mixed in fruit salads or cereals, or used as a topping for pancakes and waffles. They are also served topped with fresh cream, orange juice, vodka, or Grand Marnier. Like all berries, they appear in numerous desserts, including pies, cakes, muffins, ice cream, yogurt, and sorbets. They make excellent jams and jellies, and are also used in the making of juice and alcoholic beverages. They can also be dried. North American Indians used to cook blueberries to make a concentrated paste, which they then left to dry in the sun, thus ensuring a supply of these fruits during the off season.

Peach and Blueberry Crisp

2012-05-17T16:14:24Z

Crisp Topping: 1 cup rolled oats 1/2 cup whole wheat flour 1/2 teaspoon sea salt 1/4 cup melted, unsalted butter, coconut oil, or cold-pressed vegetable oil 1/4 cup honey 1/3 cup chopped nuts 2 pounds ripe peaches 2 cups blueberries 1/2 cup sucanat or sugar 3 tablespoons whole wheat flour

Preheat oven to 375 degrees. Mix oats, flour, and salt together in a bowl. Add butter and honey; mix well. Stir in nuts and set aside. Butter a 2 to 2 1/2 quart baking dish. Bring a large pot of water to a boil. Drop the peaches in the boiling water for 10 seconds, then drop them in a bowl of cold water. The skins should slip off. Slice the peaches 1/2-inch thick and add to a large bowl with the blueberries. Toss the fruit with the sugar and flour. Transfer the fruit to the baking dish and cover with the crisp topping. Set on a baking sheet to catch any juices and bake until the top is well browned and the peaches are tender, 45 minutes. Serve with a scoop of vanilla ice cream. Serves 4 to 6

Grilled Corn on the Cob with Herbs

2012-05-17T16:14:11Z

4 ears of corn, in their husks 2 tablespoons extra virgin olive oil Salt and pepper 1 tablespoon minced fresh herbs (rosemary, oregano, parsley) Grated parmesan (optional)

Soak the corn for an hour in cold water. Drain. Preheat grill to medium. Grill the corn, turning frequently, for 15 to 20 minutes. The husks will turn pale and start to brown. As the corn steams, the kernels will turn bright and glossy. Remove from grill and completely remove the husks. Pour oil onto a plate and roll the ears of corn in the oil. Place the corn on a serving tray and season with salt and pepper. Sprinkle the herbs over the corn and garnish with freshly grated cheese. Serves 4