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Organic Box News Week beginning Monday 30.03.2015

2 yr, 5 m ago in Blog
Comments | Tags: Box News, Local, UK, Kale, greens, health benefits, recipe

We had a debate in the shop this week as to whether it is ok to keep giving Kale in the boxes.  We decided that as it is growing particularly well at the moment and as we aim to provide seasonal local veg as far as we can, that we should go ahead even though it has featured quite prominently as a veg box ingredient over recent weeks. However for a little variety the Kale in the boxes this coming week will be the dark red Russian variety.  My research tells me that Kale is a great source of vitamins C and A and also provides calcium and iron and phytonutrients lutein and zeaxanthin whicha re beneficial in maintaing a healthy heart and circulatory system.  Lutein prevents the build up of plaque in the arteries.

 

A -

  • Potatoes 1.2kg
  • Onions 0.5kg
  • Carrots 0.6kg
  • Caulifower
  • Red Kaleid=
  • Lettuce
  • Beetroot 0.5kg

B - will have leeks in place of potatoes

D - will have a butternut squash 

E will also get a pot of mushrooms (feel free to return the plastic pot that the mushrooms will come in -  we can reuse them if they are in reasonable nick)

L and M - will have peppers and something else yet to be decided.

 

Kale Risotto

Many of you will already have discovered the delights of Kale chips - simple to make, tasty and nutritious but here is another Kale recipe from our archive - a really tasty marriage of creamy rice and richly flavoured Kale.

Take the trouble to tear away the tough stalks from each leaf, aim for a slightly ‘soupy’ texture, and make sure your plates or bowls are well warmed before serving ...

  • 1 large onion finely chopped
  • 2 cloves garlic finely chopped
  • 1 large leek finely sliced
  • 250g kale finely shredded
  • 2 sticks celery finely sliced
  • 250g arborio rice
  • 1.5 litres vegetable stock
  • 1 glass white wine
  • 1 tablespoon olive oil
  • 70g butter (or margarine)
  • 50g grated parmesan and a little more for adding at the table
  • salt and pepper
  1. In a large frying pan heat the oil and 20g butter. Very gently fry the onion, leek and celery for about 5 minutes, then add the garlic and cook for a further 5 minutes, stirring frequently.
  2. Add the rice, turn up the heat, and start to add the stock, a ladleful at a time, with plenty of stirring.
  3. Add more stock each time the mixture begins to look dry.
  4. After 10 minutes add the kale.
  5. At this point add the wine and quite a lot of stock to help the kale wilt and collapse.
  6. After another 10 minutes of cooking, adding liquid as necessary, start testing the rice.
  7. When it is just tender (you don’t want the grains too plump and soft) add the remaining butter, the parmesan and you need a bit of loose liquid so add a little more stock if needed.
  8. Turn off the heat and stir fairly vigorously to create a smooth buttery sauce.
  9. Check the seasoning and add salt and pepper. Serve straight away.
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