Healthy & Nourishing Recipes | Cary Downtown Farmers Market

Healthy & Nourishing Recipes

Healthy & Nourishing Recipes

Chef’s Corner

Article by Mitch Samples

I keep hearing the expression, “The new normal” and I’ve been wondering what it really means.   Considering that life changes daily, hasn’t it been a new normal every day for as long as you remember.

Grant it, that new normal typically changes at a glacial pace, unnoticeably.   Now things once slow to change are very fast of late.  It is the recent speed of change that, only now, give us the opportunity to notice.  How we greet one another, how we stand in public spaces, where we should and should not go are, astonishingly, all different than they were just three short weeks ago.  What is truly amazing to me though, is that we are savvy enough to realize these changes are exactly what need to be in place so that we may stay safe and get back to some semblance of “The old normal”.

Of course, “the old normal” will never be exactly the same as before, but it will be close.  Seasons change.  Winter is bleak and dreary before the riotous spring bursts from limb and earth, but the Spring always comes.

I used the word opportunity earlier, and I believe that is what we have been given.  Is the present global experience inconvenient and frightening; yes.  But let’s harness the opportunity it gives us to recognize what is truly important.    Let us learn the importance of those closest to us whom we might have taken for granted.  Let us embrace the time we have together.  Let us enjoy the Spring.

Let us embrace the time we have together.  Let us enjoy the Spring.  Let us learn the importance of those closest to us whom we might have taken for granted.  Skype with your children, parents, grandparents or siblings.   Play games, dance, cook and enjoy the dedicated time of those closest to you.

Stay safe and look for the riotous spring.  I love all of you.

 

Now that I have said my piece, I want to offer you my time.  Also, if you need advice with ideas on what to cook on a daily basis, how to get creative with any items in your pantry, or just basic technique, please reach out to me at mtsamples@gmail.com and I will help.

For now, here are some recipes to keep you healthy and your belly full.

 

Fat Old Sunflower Smoothie

a healthy refreshing smoothie that is also dairy free. A word to the wise: I realize “handfuls” vary significantly and are hardly a scientific measure. I have complete faith that you will be just fine.

Yields 1 large or 2 standard servings

 

1 handful sunflower shoots
1 handful red Russian kale shoots
1 cup peeled, chopped and seeded cucumber, cantaloupe, or honeydew
1 diced (peeled or unpeeled is between you and your apple)
Juice and zest of ½ lemon
½ cup ice
Fresh ground pepper to garnish

Procedure:

  1. Place all ingredients in jar of blender or food processor and puree until smooth.
  2. Garnish with a twist or two of fresh ground pepper.
  3. Depending on the juice factor of your fruit you may need to add a little water

 

 

Lemon Basil Smoothie

Yields 1 large or 2 standard servings

2 handfuls basil shoots
Zest from 1 lemon
1 ½ cups plain yogurt
1 tsp vanilla extract
2 Tbs Honey Syrup (see below)

Procedure:

  1. Place all ingredients in jar of blender or food processor and puree until smooth.
  2. Garnish with a few sprigs of micro basil.

 

To make Honey Syrup, dissolve 1-part honey into 1-part hot water, cool, and store in refrigerator up to 7 days, or until needed. This syrup dissolves better than straight honey in cold liquids.

 

Radish and Walnut salad with Feta

Yields 4 to 6 servings

1 cup walnuts, toasted

2 bunches small radishes, cut into coins

3 Persian or 1 English cucumber, cut into coins

3 ounces sheep’s milk feta cheese, crumbled

½ cup chives cut into 1-inch pieces

1 cup loosely packed Parsley, chopped

1 cup loosely packed dill fronds, chopped

½ cup loosely packed mint leaves, chopped

2 sprigs tarragon, leaves stripped, chopped

 

2 tablespoons lemon juice

¼ cup extra-virgin olive oil

Salt and ground black pepper to taste

 

Procedure:

  1. Toast the walnuts in a 350-degree oven until golden brown. About 5 minutes.  Allow to cool
  2. Place first 9 ingredients in a large bowl, season lightly with salt and toss thoroughly
  3. Mix the last 3 ingredients together in a small bowl and toss with the rest of the ingredients

 

CDFM Hummus

Yields about 3 cups

2 Cups cooked and strained chickpeas
½ Cup Tahini
¼ Cup lemon juice
2 cloves garlic
¼ pitted Kalamata olives
Salt to taste, don’t be shy.
Greens, microgreens, or shoots of choice
Tomatoes
Pita

Procedure:

  1. Place the first six ingredients in jar of food processor and puree until smooth
  2. Place generous amounts of hummus into a split half pita
  3. Top liberally with greens and tomato

 

If you have any questions, please contact Mitch at mtsamples@gmail.com.  I am here for you.

 

https://www.caryfarmersmarket.com/

 

 

Open Saturdays | April-Oct: 9a.m. - Noon | Nov-Mar: 9a.m. - Noon | 135 W. Chatham St., Cary, NC
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