Kale is super nutritious helping to protect against cancer and cholesterol. It belongs to the same cruciferous vegetable family as cabbage, broccoli & brussel sprouts. One cup of chopped kale contains only 33 calories, but provides the following of daily requirements needed by the human body: 9% calcium, 206% vitamin A, 134% vitamin C, 684% vitamin K, plus potassium, iron, & manganese. Vitamin K helps with blood clotting, antioxidant activity and bone health. It is also rich in the eye-health promoting lutein and zeaxanthin compounds.
When purchasing kale look for firm, deeply colored leaves, although leaves can range from dark green to purple to deep red. Smaller leaves will be more tender and milder in flavor. Store unwashed in an air-tight zipped plastic bag for up to five days in the refrigerator.
Serves 4| Hands-On Time: 15m| Total Time: 30m
Ingredients
- 1 cup quinoa
- 2 tablespoons olive oil
- 2 small sweet potatoes (about 1 pound), peeled and cut into 3/4-inch pieces
- 10 ounces button mushrooms, quartered
- 2 cloves garlic, thinly sliced
- 1 bunch kale, stems discarded and leaves torn into 2-inch pieces
- 3/4 cup dry white wine
- kosher salt and black pepper
- 1/4 cup grated Parmesan (1 ounce)
Directions
Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes. Meanwhile, heat the oil in a large pot over medium heat. Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes. Stir in the garlic and cook for 1 minute. Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes. Serve the vegetables over the quinoa and sprinkle with the Parmesan.
Recipe By Kate Merker , Real Simple Magazine September, 2009
Last Updated: September 18, 2014 by Montgomery Friends
Chickadee Creek Farm
Now she is called Farmer Jess, but it wasn’t always so. It wasn’t always clear where her destiny lay in the years after Jessie Niederer graduated from Cornell University. In those early days, Jess believed that her path lay in conservation, disaster relief or development work. She tried her hand at all of them until the pull of 12 generations of Niederer farmers drew her to follow family tradition. A Niederer farm has existed in the Hopewell Valley since 1910, starting as dairy farmers. Today Chickadee Creek Farm focuses on growing wholesome organic fruits and vegetables and is USDA certified organic.
Chickadee Creek Farm rests on 80 acres along Titus Mill Road in Pennington, NJ, where they grow vegetable varieties selected for flavor and suitability to the local climate, including zucchini, heirloom tomatoes, hot peppers to sweet lettuces, delicious melons, and colorful flowers. Their goal is to live sustainably and make healthy, flavorful and affordable food available to the public. A portion of the farm is classified as “Transitional organic”, a three-year process of converting and certifying legacy acreage into organic farmland.
Their tasty and healthy produce is available at the Montgomery Farmers’ Market. You can visit the farm to pick your own or buy a farm share for a steady supply of freshly picked goodness throughout the growing season. Farmer Jess offers apprenticeship/internship opportunities, as well as work shares for those who are interested in working for their food. For those who just like to get out and work in good clean soil, volunteers are welcomed. To learn more, go to their website.
Last Updated: September 18, 2014 by Montgomery Friends
Quinoa with mushrooms, kale and sweet potatoes
Kale is super nutritious helping to protect against cancer and cholesterol. It belongs to the same cruciferous vegetable family as cabbage, broccoli & brussel sprouts. One cup of chopped kale contains only 33 calories, but provides the following of daily requirements needed by the human body: 9% calcium, 206% vitamin A, 134% vitamin C, 684% vitamin K, plus potassium, iron, & manganese. Vitamin K helps with blood clotting, antioxidant activity and bone health. It is also rich in the eye-health promoting lutein and zeaxanthin compounds.
When purchasing kale look for firm, deeply colored leaves, although leaves can range from dark green to purple to deep red. Smaller leaves will be more tender and milder in flavor. Store unwashed in an air-tight zipped plastic bag for up to five days in the refrigerator.
Serves 4| Hands-On Time: 15m| Total Time: 30m
Ingredients
Directions
Place the quinoa and 2 cups water in a small saucepan and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes. Meanwhile, heat the oil in a large pot over medium heat. Add the sweet potatoes and mushrooms and cook, tossing occasionally, until golden and beginning to soften, 5 to 6 minutes. Stir in the garlic and cook for 1 minute. Add the kale, wine, ¾ teaspoon salt, and ¼ teaspoon pepper. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes. Serve the vegetables over the quinoa and sprinkle with the Parmesan.
Recipe By Kate Merker , Real Simple Magazine September, 2009
Last Updated: September 18, 2014 by Montgomery Friends
Market Recipe : Bean and Chicken Sausage Stew
Serves 4| Hands-On Time: 15m| Total Time: 15m
Ingredients
Directions
Heat the oil in a large saucepan or Dutch oven over medium heat. Add the sausage and cook, stirring once, until browned, 2 to 3 minutes.
Stir in the garlic and cook for 2 minutes more.
Add the beans, broth, and tomatoes and their liquid and bring to a boil.
Add the kale and ¼ teaspoon each salt and pepper. Simmer, stirring occasionally, until wilted, 2 to 3 minutes. Serve with the bread, if using.
By Kate Merker , Real Simple Magazine, January, 2007
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