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Last Box of the Year: Sunflower Head? What do I do with that?!
In your next CSA box you will receive a Sunflower head. Many might ask "What can I do with with that?" Well we thought you might say that so here is a couple suggestions.
You can dry your sunflowers where ever you want to, as long as it is warm and dry with good ventilation to prevent molding. A small shed might be perfect, or even in your house. You may still want to cover the seed heads with paper bags, especially if drying in an outdoor shed! But primarily, as long the sunflowers are kept warm, dry and sheltered; you'll be able to successfully harvest the seeds. Simply run your hand over the sunflower head and the seeds will pop right out.
Sunflower seeds taste great and are highly nutritious, making a healthy snack food. Interestingly, the sunflower seed is not really a seed at all but the fruit of the sunflower. Botanically-speaking, the fruit of the sunflower is properly referred to as an achene. An achene is a dried fruit produced by many species of flowering plants (sunflower included) as well as dandelions and rose hips. When you take the hull or shell off of the sunflower achene, you are left with the sunflower kernel. (But all we really need to know is that the inside is the tasty part!) You can purchase sunflower seeds in their shells, already dehulled for snacks and cooking. You can also purchase sunflower seeds for feeding birds, as it makes a great addition to a bird's diet. Without a doubt you have seen bags of sunflower seeds for sale, catering to either purpose.
Sunflower seeds - Uses
It is much more common to have sunflower seeds for a snack than as a main dish. Seeds are often used as garnishes on salads or as ingredients in other dishes. When eating in-shell as a snack, you crunch the hull off and eat the inside, since the outer shell is not edible. Before in-shell sunflower seeds are sold, they are further dried and processed in order to preserve the kernel. Dehulled kernels have already been processed in a machine to remove their hull. These kernels are sold raw or roasted, salted or unsalted. Similar to peanut butter, you can also buy sunflower butter to spread on toast or use in baking.
ROASTING
When the seeds can be rubbed easily from the head, it's dry and the seeds are ready to be roasted for eating. First, remove them from the heads and pick out any pieces of stem or other debris.
Mix a quarter of a cup or so of plain salt to a quart of water, and soak the seeds in this overnight. Spread them on cookie sheets and roast in a very slow oven (150 to 200 degrees) until completely dry. Stir them once or twice during the drying time; this will take three or four hours. If you intend to store them for any length of time, put them in jars while still warm and close tightly. They keep very well in a cool dark place.
Variations call for mixing a teaspoon of melted butter with a cup of seeds while they are still warm from the oven, (these are for immediate eating) or roasting them until they are browned instead of just dry.
SUNFLOWER SEED BUTTER
'Nut' butter, the butter made from various nuts and seeds, is a perfect spread for crackers or toast, or dip for vegetables. Start with raw seeds, and shell them by putting them in a cloth bag or wrapping them in a cotton cloth, then pound (gently!) with the flat side of a hammer, or something similar. Don't smash them, just crush them. When they're mostly crushed, pour them into cold water and stir a time or two to let the loosened hulls rise to the top. Skim these off, and stir again, as many times as it takes.
When nothing but sunflower kernels are left, (you may have to pick through them) pour off the water, and spread to dry.
There are various methods of grinding or crushing the seeds, but the easiest is to put them in a food processor and let it do the work. Alternatively, you can use a blender. More labor intensive, but perhaps more appealing, is to use a clean glass jar or bottle and crush the seeds against the bottom of a bowl. It takes more time, but connoisseurs claim that the butter tastes better when it's hand made.
If the butter seems dry and clumpy, add a little oil, about a quarter teaspoon, at a time, until you get the right consistency. Keep mixing until the butter is as smooth as you want it. You can add salt or not, but salt will help it keep better. Whether you do or not, store it in the refrigerator.
Sunflower seeds – Birdseed
Another well-known use of sunflower in the U.S. is as birdseed, most often mixed with millet and other grains to round out the nutritional composition of the mix. Black oil-seed varieties are typically favored over striped seeds for feeding birds, since they cost less per pound. Sunflower seeds have a high oil content which helps provide an efficient energy resource for birds.
It is always fun to try new things. Enjoy your Sunflower heads we wish you Happy and Healthy eating!
Zilke Vegetable Farm
You can dry your sunflowers where ever you want to, as long as it is warm and dry with good ventilation to prevent molding. A small shed might be perfect, or even in your house. You may still want to cover the seed heads with paper bags, especially if drying in an outdoor shed! But primarily, as long the sunflowers are kept warm, dry and sheltered; you'll be able to successfully harvest the seeds. Simply run your hand over the sunflower head and the seeds will pop right out.
Sunflower seeds taste great and are highly nutritious, making a healthy snack food. Interestingly, the sunflower seed is not really a seed at all but the fruit of the sunflower. Botanically-speaking, the fruit of the sunflower is properly referred to as an achene. An achene is a dried fruit produced by many species of flowering plants (sunflower included) as well as dandelions and rose hips. When you take the hull or shell off of the sunflower achene, you are left with the sunflower kernel. (But all we really need to know is that the inside is the tasty part!) You can purchase sunflower seeds in their shells, already dehulled for snacks and cooking. You can also purchase sunflower seeds for feeding birds, as it makes a great addition to a bird's diet. Without a doubt you have seen bags of sunflower seeds for sale, catering to either purpose.
Sunflower seeds - Uses
It is much more common to have sunflower seeds for a snack than as a main dish. Seeds are often used as garnishes on salads or as ingredients in other dishes. When eating in-shell as a snack, you crunch the hull off and eat the inside, since the outer shell is not edible. Before in-shell sunflower seeds are sold, they are further dried and processed in order to preserve the kernel. Dehulled kernels have already been processed in a machine to remove their hull. These kernels are sold raw or roasted, salted or unsalted. Similar to peanut butter, you can also buy sunflower butter to spread on toast or use in baking.
ROASTING
When the seeds can be rubbed easily from the head, it's dry and the seeds are ready to be roasted for eating. First, remove them from the heads and pick out any pieces of stem or other debris.
Mix a quarter of a cup or so of plain salt to a quart of water, and soak the seeds in this overnight. Spread them on cookie sheets and roast in a very slow oven (150 to 200 degrees) until completely dry. Stir them once or twice during the drying time; this will take three or four hours. If you intend to store them for any length of time, put them in jars while still warm and close tightly. They keep very well in a cool dark place.
Variations call for mixing a teaspoon of melted butter with a cup of seeds while they are still warm from the oven, (these are for immediate eating) or roasting them until they are browned instead of just dry.
SUNFLOWER SEED BUTTER
'Nut' butter, the butter made from various nuts and seeds, is a perfect spread for crackers or toast, or dip for vegetables. Start with raw seeds, and shell them by putting them in a cloth bag or wrapping them in a cotton cloth, then pound (gently!) with the flat side of a hammer, or something similar. Don't smash them, just crush them. When they're mostly crushed, pour them into cold water and stir a time or two to let the loosened hulls rise to the top. Skim these off, and stir again, as many times as it takes.
When nothing but sunflower kernels are left, (you may have to pick through them) pour off the water, and spread to dry.
There are various methods of grinding or crushing the seeds, but the easiest is to put them in a food processor and let it do the work. Alternatively, you can use a blender. More labor intensive, but perhaps more appealing, is to use a clean glass jar or bottle and crush the seeds against the bottom of a bowl. It takes more time, but connoisseurs claim that the butter tastes better when it's hand made.
If the butter seems dry and clumpy, add a little oil, about a quarter teaspoon, at a time, until you get the right consistency. Keep mixing until the butter is as smooth as you want it. You can add salt or not, but salt will help it keep better. Whether you do or not, store it in the refrigerator.
Sunflower seeds – Birdseed
Another well-known use of sunflower in the U.S. is as birdseed, most often mixed with millet and other grains to round out the nutritional composition of the mix. Black oil-seed varieties are typically favored over striped seeds for feeding birds, since they cost less per pound. Sunflower seeds have a high oil content which helps provide an efficient energy resource for birds.
It is always fun to try new things. Enjoy your Sunflower heads we wish you Happy and Healthy eating!
Zilke Vegetable Farm
Zilke Vegetable Farm CSA Newsletter: June 23rd, 2010
Tom and Mona at the Market
Happy Summer Everyone!
We hope you have been enjoying your veggies and found many new ways to prepare them. At the end of the newsletter there are a couple of recipes we thought you might want to try!
Harvest time is picking up as more and more vegetables become ready to pick. Our late plantings are also looking good and should be ready for the later weeks in the season.
We will say goodbye to Mona, our summer intern from France, on July 24th. She has many good memories of Michigan and our farm to take back with her. One of the first “American” words she learned was “Yum”! She also has learned many “Tom sayings” that she can share with her friends back home. Things like “G2G”, “Farm-Out”, and “Good Food.com”.
Just a reminder that if you are unable to pick up your box on your scheduled day/location, please let us know at least 24 hours before your scheduled pick up time so we can make other arrangements. We want to make sure you receive the freshest vegetables possible and when a missed pick-up occurs some of those veggies go to waste.
Wishing you a safe and blessed summer!
Zilke Vegetable Farm
We hope you have been enjoying your veggies and found many new ways to prepare them. At the end of the newsletter there are a couple of recipes we thought you might want to try!
Harvest time is picking up as more and more vegetables become ready to pick. Our late plantings are also looking good and should be ready for the later weeks in the season.
We will say goodbye to Mona, our summer intern from France, on July 24th. She has many good memories of Michigan and our farm to take back with her. One of the first “American” words she learned was “Yum”! She also has learned many “Tom sayings” that she can share with her friends back home. Things like “G2G”, “Farm-Out”, and “Good Food.com”.
Just a reminder that if you are unable to pick up your box on your scheduled day/location, please let us know at least 24 hours before your scheduled pick up time so we can make other arrangements. We want to make sure you receive the freshest vegetables possible and when a missed pick-up occurs some of those veggies go to waste.
Wishing you a safe and blessed summer!
Zilke Vegetable Farm
Green Bean and Tomato Salad
- Cooking Light, July 2010
· 1 pound green beans, trimmed and cut into 2-inch pieces (you could also use our yellow wax beans!)
· 2 pounds tomatoes , seeded and cut into bite size pieces
· 5 tablespoons balsamic vinegar
· 2 teaspoons minced garlic
· 1/2 teaspoon salt
· 1/2 teaspoon freshly ground black pepper
· 1 anchovy fillet, minced
· 3 tablespoons extra-virgin olive oil
1. Bring a large pot of water to a boil over high heat. Add green beans; cook 3 minutes or until crisp-tender. Drain and rinse well with cold water. Drain thoroughly, and place in a large bowl. Add tomatoes.
2. Combine vinegar and next 4 ingredients (through anchovy) in a medium bowl; gradually add oil, stirring constantly with a whisk. Drizzle over bean mixture; toss gently to coat. Serve at room temperature or chilled.
Zucchini Eggplant Lasagna
Cooking Light, August 2008
· 1 large eggplant, cut crosswise into 1/4-inch-thick slices
· 3/4 teaspoon salt, divided
· 2 teaspoons olive oil
· 3/4 cup chopped onion (about 1 medium onion)
· 3 garlic cloves, chopped
· 3/4 teaspoon freshly ground black pepper, divided
· 1/2 teaspoon chopped fresh oregano
· 1/8 teaspoon ground red pepper
· 1 (28-ounce) can crushed tomatoes
· 1 cup fresh basil leaves, chopped
· 1 cup (8 ounces) part-skim ricotta cheese
· Cooking spray
· 1 (8-ounce) package precooked lasagna noodles
· 2 medium zucchini, cut into 1/4-inch-thick slices
· 2 1/2 cups (10 ounces) shredded part-skim mozzarella cheese
1. Preheat oven to 350°.
2. Arrange eggplant slices in a single layer on several layers of paper towels. Sprinkle evenly with 1/2 teaspoon salt; let stand 15 minutes.
3. Heat oil in a large skillet over medium-high heat. Add onion and garlic to pan; sauté 2 minutes, stirring frequently. Add remaining 1/4 teaspoon salt, 1/4 teaspoon black pepper, oregano, red pepper, and tomatoes; bring to a boil. Reduce heat, and simmer for 10 minutes, stirring occasionally.
4. Combine basil, ricotta, and remaining 1/2 teaspoon black pepper in a small bowl. Spread 1/2 cup tomato mixture into the bottom of a 13 x 9–inch baking dish coated with cooking spray. Arrange 4 noodles over tomato mixture; top with half of eggplant and half of zucchini. Spread ricotta mixture over vegetables; cover with 4 noodles. Spread 1 cup tomato mixture over noodles; layer with remaining eggplant and zucchini slices. Arrange remaining 4 noodles over vegetables, and spread remaining tomato mixture over noodles. Top evenly with mozzarella. Cover with foil coated with cooking spray. Bake at 350° for 35 minutes. Uncover and bake an additional 25 minutes or until browned. Cool for 5 minutes.
· 1 large eggplant, cut crosswise into 1/4-inch-thick slices
· 3/4 teaspoon salt, divided
· 2 teaspoons olive oil
· 3/4 cup chopped onion (about 1 medium onion)
· 3 garlic cloves, chopped
· 3/4 teaspoon freshly ground black pepper, divided
· 1/2 teaspoon chopped fresh oregano
· 1/8 teaspoon ground red pepper
· 1 (28-ounce) can crushed tomatoes
· 1 cup fresh basil leaves, chopped
· 1 cup (8 ounces) part-skim ricotta cheese
· Cooking spray
· 1 (8-ounce) package precooked lasagna noodles
· 2 medium zucchini, cut into 1/4-inch-thick slices
· 2 1/2 cups (10 ounces) shredded part-skim mozzarella cheese
1. Preheat oven to 350°.
2. Arrange eggplant slices in a single layer on several layers of paper towels. Sprinkle evenly with 1/2 teaspoon salt; let stand 15 minutes.
3. Heat oil in a large skillet over medium-high heat. Add onion and garlic to pan; sauté 2 minutes, stirring frequently. Add remaining 1/4 teaspoon salt, 1/4 teaspoon black pepper, oregano, red pepper, and tomatoes; bring to a boil. Reduce heat, and simmer for 10 minutes, stirring occasionally.
4. Combine basil, ricotta, and remaining 1/2 teaspoon black pepper in a small bowl. Spread 1/2 cup tomato mixture into the bottom of a 13 x 9–inch baking dish coated with cooking spray. Arrange 4 noodles over tomato mixture; top with half of eggplant and half of zucchini. Spread ricotta mixture over vegetables; cover with 4 noodles. Spread 1 cup tomato mixture over noodles; layer with remaining eggplant and zucchini slices. Arrange remaining 4 noodles over vegetables, and spread remaining tomato mixture over noodles. Top evenly with mozzarella. Cover with foil coated with cooking spray. Bake at 350° for 35 minutes. Uncover and bake an additional 25 minutes or until browned. Cool for 5 minutes.
Our First Delivery of the Season...
Our first deliveries have been made and we are excited to be serving you this year. To get started we wanted to give you some ideas on how to serve some of the less commonly used vegetables. In your first delivery you received Pac Choi, also known as Bok Choy We hope you enjoy!
Pac Choi works well in stir-fries, chopped into salads, braised, roasted or added to a soup in the last few minutes of cooking. Always be sure to separate and wash the leaves well.
The inner leaves of Pac Choi are more tender and work well in salads. Pac Choi adds great flavor to a simple salad. The tougher, outer leaves taste better when cooked.
For a quick recipe, chop the pac choi and steam for 3-4 minutes. Serve with soy sauce.
In a stir-fry, cut off the stalks and slice, cook for 2 minutes before adding the leaves to the stir-fry.
Other recipes you may want to try:
Garlic & Ginger Pac Choi
Serves 4
Ingredients
· 1 small pac choi (bok choy)
· ½ inch fresh ginger root
· 2 cloves garlic
· 1 tablespoon sesame oil (or olive oil)
Method
1. Separate the pac choi leaves and cut off the chunky stalks.
2. Slice the stalks finely. Roughly chop the leaves.
3. Peel and grate the ginger. Peel and crush the garlic.
4. Heat the oil in a wok until almost smoking. Add the garlic and ginger. Cook for 1 minute, stirring often.
5. Add the pac choi stalks. Mix well. Cover and cook for 2 minutes.
6. Add the pac choi leaves. Stir and then cook for 1-2 minutes, until they are just wilted.
Cooking Time:10 minutes
Deep Fried Pac Choi
Serves 4 to 6
Ingredients
· 1/2 pound pac choi
· 1/4 cup toasted almonds
· 2 cups oil for deep-frying, or as needed
· 1 teaspoon granulated sugar
Preparation:
Wash the Pac Choi and drain thoroughly. Finely chop the toasted almonds.
When the Pac Choi has dried, separate the stalks and leaves. Roll the leaves up cigar-style, and then cut into thin shreds.
Heat the oil in a wok to between 300 and 325 degrees Fahrenheit. Add a batch of the shredded pac choi. Submerge the pac choi shreds in the hot oil for a few seconds only and remove quickly. (If you have one, a mesh deep-frying basket is ideal for this). Do not let the leaves turn brown. Drain on paper towels. Continue with the remainder of the pac choi shreds.
Place the shreds in a bowl and toss with the sugar and chopped almonds. Serve immediately.
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
You will want to dispose of the oil after cooking, as the oil will turn green from the Pac Choi.
Chicken Stir-Fry with Pac Choi and Garlic Sauce
Serves 4
Ingredients:
· 3 medium chicken breasts, boneless and skinless
· 3 large pac choi stalks with leaves
Marinade:
· 1 TB Chinese rice wine or dry sherry
· 1 green onion, diced
· 2 tsp cornstarch
Sauce:
· 1/4 cup low-sodium chicken broth
· 2 TB water
· 1 tsp white rice vinegar
· 1/2 tsp black rice vinegar
· 1 clove garlic, finely chopped
· 1/4 tsp salt
Other:
· 1 teaspoon cornstarch
· 4 teaspoons water
· 4 to 5 TB oil for stir-frying, as needed
Preparation:
Cut the chicken into thin strips about 2-inches long. Add the rice wine or sherry, green onion and the cornstarch. Marinate the chicken for 30 minutes.
While the chicken is marinating, prepare the pac choi and the sauce. Separate the pac choi leaves and stalks, and cut both cross-wise into thin strips.
Combine the sauce ingredients and set aside. Combine the cornstarch and water in a small bowl and set aside.
Heat wok and add 2 TB oil. When oil is ready, add the chicken and stir-fry until it turns white and is nearly cooked. (Stir-fry in two batches if necessary). Drain the stir-fried chicken on paper towels.
Clean out the wok and add 2 - 3 TB oil. When oil is ready, add the pac choi stalks. Stir-fry briefly and add the leaves.
Push the pac choi up to the sides of the wok and add the sauce in the middle. Turn up the heat to bring to a boil. Add the cornstarch/water mixture to the sauce and stir rapidly to thicken.
Add the chicken. Mix through and serve hot. Serves 4.
Happy & Healthy Eating!
Pac Choi works well in stir-fries, chopped into salads, braised, roasted or added to a soup in the last few minutes of cooking. Always be sure to separate and wash the leaves well.
The inner leaves of Pac Choi are more tender and work well in salads. Pac Choi adds great flavor to a simple salad. The tougher, outer leaves taste better when cooked.
For a quick recipe, chop the pac choi and steam for 3-4 minutes. Serve with soy sauce.
In a stir-fry, cut off the stalks and slice, cook for 2 minutes before adding the leaves to the stir-fry.
Other recipes you may want to try:
Garlic & Ginger Pac Choi
Serves 4
Ingredients
· 1 small pac choi (bok choy)
· ½ inch fresh ginger root
· 2 cloves garlic
· 1 tablespoon sesame oil (or olive oil)
Method
1. Separate the pac choi leaves and cut off the chunky stalks.
2. Slice the stalks finely. Roughly chop the leaves.
3. Peel and grate the ginger. Peel and crush the garlic.
4. Heat the oil in a wok until almost smoking. Add the garlic and ginger. Cook for 1 minute, stirring often.
5. Add the pac choi stalks. Mix well. Cover and cook for 2 minutes.
6. Add the pac choi leaves. Stir and then cook for 1-2 minutes, until they are just wilted.
Cooking Time:10 minutes
Deep Fried Pac Choi
Serves 4 to 6
Ingredients
· 1/2 pound pac choi
· 1/4 cup toasted almonds
· 2 cups oil for deep-frying, or as needed
· 1 teaspoon granulated sugar
Preparation:
Wash the Pac Choi and drain thoroughly. Finely chop the toasted almonds.
When the Pac Choi has dried, separate the stalks and leaves. Roll the leaves up cigar-style, and then cut into thin shreds.
Heat the oil in a wok to between 300 and 325 degrees Fahrenheit. Add a batch of the shredded pac choi. Submerge the pac choi shreds in the hot oil for a few seconds only and remove quickly. (If you have one, a mesh deep-frying basket is ideal for this). Do not let the leaves turn brown. Drain on paper towels. Continue with the remainder of the pac choi shreds.
Place the shreds in a bowl and toss with the sugar and chopped almonds. Serve immediately.
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
You will want to dispose of the oil after cooking, as the oil will turn green from the Pac Choi.
Chicken Stir-Fry with Pac Choi and Garlic Sauce
Serves 4
Ingredients:
· 3 medium chicken breasts, boneless and skinless
· 3 large pac choi stalks with leaves
Marinade:
· 1 TB Chinese rice wine or dry sherry
· 1 green onion, diced
· 2 tsp cornstarch
Sauce:
· 1/4 cup low-sodium chicken broth
· 2 TB water
· 1 tsp white rice vinegar
· 1/2 tsp black rice vinegar
· 1 clove garlic, finely chopped
· 1/4 tsp salt
Other:
· 1 teaspoon cornstarch
· 4 teaspoons water
· 4 to 5 TB oil for stir-frying, as needed
Preparation:
Cut the chicken into thin strips about 2-inches long. Add the rice wine or sherry, green onion and the cornstarch. Marinate the chicken for 30 minutes.
While the chicken is marinating, prepare the pac choi and the sauce. Separate the pac choi leaves and stalks, and cut both cross-wise into thin strips.
Combine the sauce ingredients and set aside. Combine the cornstarch and water in a small bowl and set aside.
Heat wok and add 2 TB oil. When oil is ready, add the chicken and stir-fry until it turns white and is nearly cooked. (Stir-fry in two batches if necessary). Drain the stir-fried chicken on paper towels.
Clean out the wok and add 2 - 3 TB oil. When oil is ready, add the pac choi stalks. Stir-fry briefly and add the leaves.
Push the pac choi up to the sides of the wok and add the sauce in the middle. Turn up the heat to bring to a boil. Add the cornstarch/water mixture to the sauce and stir rapidly to thicken.
Add the chicken. Mix through and serve hot. Serves 4.
Happy & Healthy Eating!
