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A Country Road Map for Spring Tonic Potage
Main Ingredients: chicken, carrots, onions, herbs, pasta
4 c shredded chicken
Bay leave
1. Four cups of shredded chicken - use one chicken or four breasts. Rinse and place chicken in a stockpot and cover with cold water by 2 inches. Add carrots, onions (and/or other fresh vegetables that are available) and chopped fresh herbs. Bring to a simmer and cook, covered for about 45 minutes. The juice of the chicken should run clear when pierced with a fork. Remove the chicken and strain the broth. When cooled, remove chicken and take the meat off the bone. Shred the chicken.
2. Add broth, shredded chicken, bay leaves, salt and pepper together back to the stockpot and simmer for 1 hour, stirring occasionally and adding filtered water when needed.
3. Preheat oven to 450 degrees. Place a head of garlic on a sheet of aluminum foil with a tablespoon of olive oil. Wrap and place in oven to roast - about 40 minutes. Chop 2 carrots and 1 onion and toss with olive oil on a baking sheet. Place inside the oven to roast for about 20 minutes.
4. Peel the roasted garlic and add to soup, leaving each clove whole and soft. Add roasted vegetables to the soap.
5. If desired add a small pasta, stirring for another 10 minutes. Cooked dried beans or canned beans can also be added at this point. Add a tablespoon of chopped fresh rosemary and a handful of chopped parsley. Salt and pepper.
6. Before serving, chop spinach and/or available greens and add to the pot.

Roben Mounger, Columbia, Tn

Baked Bean Salad
Main Ingredients: dried beans, onion, garlic, carrots, Herbs, peppers, salad greens, potatoes, beets,
1 lb of any dried bean
garlic to taste
3 cloves of garlic, minced
½ teaspoon salt
2 teaspoons Dijon mustard
3 tablespoons sherry wine vinegar
2/3-cup extra virgin olive oil
Salt and pepper to taste
After soaking beans overnight for many years, I have found another method that I believe to be a tastier preparation called The Parsons Method:
*Put 1 pound of beans in a cast iron Dutch oven with 6 cups of water and 1-teaspoon salt.
*Use any seasoning you wish, onion, garlic, meat etc.
*Bring to boil on top of the stove and then cover and pop into a 350-degree oven until the beans are done.
*This can take from 1 hour to 2 hours, garbanzos or scarlet runners are the exception – they do need to be soaked before cooking.
Now that you’ve prepared those beans, be sure to prep everything that is available from your last CSA delivery for a delicious main event salad. Many things such as carrots, fresh herbs, peppers, onions, and salad greens can, of course be eaten raw. A few items such as beets or potatoes must be roasted prior to addition. Simple vinaigrette is the crowning jewel of the bean salad and should be applied and mixed with the other ingredients when the beans are
still warm. This dish will never fail you. I swear, so help me God.

Bean and Vegetable Dressing
Pound the garlic and salt into a paste and combine the mustard and vinegar. Whisk in the olive oil slowly and taste for seasoning.

Roben Mounger, Columbia, TN

Butternut Soup
Main Ingredients: Butternut, kombucha squash, leeks, carrots, celery,
Cut into chunks:
1 large peeled butternut
1 medium peeled Kombucha squash
3 medium leeks stripped of their outer layer and cleaned and cut til green
6 peeled carrots
2 celery stalks
Bring to a boil with 12 cups of water and 6 cubes of vegetable stock. Salt and pepper to taste. Boil for 45 minutes and turn off stove.


Tessa Nathan, Los Angeles, CA

Buttery Cabbage & Carrots
Main Ingredients: carrots, cabbage
3 tablespoons butter
1 onion
1/2 cabbage
4 carrots
salt to taste
1 tablespoon lemon juice
This recipe can be made vegan/vegetarian by replacing the butter with a similar ingredient.

Chop vegetables to a size of your liking. In wok or other similar pan melt butter over medium high heat. Add onion & cook for 2 minutes. Add remaining ingredients except lemon. Cover & cook for 10 minutes, stirring occasionally. Stir in the lemon.

Nashville Farmers Market

Cabbage and Carrot Slaw
Main Ingredients: cabbage, carrots, green onions, white wine vinegar, garlic, cumin, oregano, dry mustard,
2 cups finely shredded cabbage (mixture of red and green)
1 cup shredded carrots
1 cup sliced green onions
1/3 cup white wine vinegar
3 tablespoons sugar
1 clove garlic, finely chopped
1/8-teaspoon ground cumin
1/8 teaspoon dried oregano
1/8 teaspoon dry mustard
sea salt and pepper to taste
Combine cabbage, carrots and green onions in a large bowl. In a small bowl, mix together vinegar, sugar, garlic, cumin, oregano and mustard just until sugar is dissolved. Pour over the vegetables and chill for at least 4 hours before serving. Garnish with toasted sesame seeds or chopped roasted peanuts. Or, toss with shredded roasted chicken and serve it as the main course.

Roben Mounger, Columbia, TN

Cajun Oso Sweet Onion Relish
Main Ingredients: Green stuffed olives, black olives, OSO Sweet Onion, Garlic, Capers, celery, Carrots, Olive oil, vinegar (red wine or Balsamic), Oregano, Sweet basil, Thyme, Cajun seasonings,
1 Cup green stuffed olives, sliced
1 Cup black olives, sliced
1 OSO sweet Onion
1/4 Cup garlic
1/4 Cup capers
1/4 Cup celery, finely sliced
1/4 Cup carrots, shredded,
1-1/4 Cups olive oil
1/4 Cup vinegar (red wine or Balsamic)
1 Tblspns oregano
1 Tblspns sweet basil
1 Tblspns thyme
1 Tblspns cajun seasonings
S&P to taste

Mix this all together and enjoy on sandwiches, great as a dip over crusty bread or with grilled fish or chicken dishes. One taste and you'll say Oh So good!

Long Hungry Creek Farm

Honey Carrot Muffins
Main Ingredients: flour, sugar, baking soda, ground cinnamon, salt, ground allspice, ground nutmeg, eggs, pure honey, oil, pineapple, carrots, walnuts, butter, raisins or currants
2 cups flour
1 cup sugar
2 teaspoons baking soda
2 teaspoons ground cinnamon
½ teaspoon salt
1/8 teaspoon ground allspice
1/8 teaspoon ground nutmeg
3 eggs
¾ cup pure honey (local if available)
¾ cup oil
8-ounce can crushed pineapple, drained
2 ½ cups shredded carrots
2/3 cup chopped walnuts

Honey Butter
½ cup (1 stick) butter, softened
¼ cup pure honey
2 tablespoons raisins or currants (optional
Heat oven to 350 degrees. Grease and flour muffin pans. Mix flour, sugar, baking soda, cinnamon, salt, allspice, and nutmeg in a large bowl, set aside.
Beat eggs in a medium bowl, stir in honey and oil. Add to flour mixture, stir just until moistened. Stir in pineapple, carrots, and walnuts. Spoon batter into muffin pans, filling each cup ¾ full.

Bake in 350-degree oven 20 to 25 minutes or until toothpick inserted in center of muffin comes out clean. Serve warm with Honey Butter, if desired. Makes 24 muffins.

Honey Butter
Beat, or process in food processor, butter and honey until light and fluffy. Stir in raisins or currants, if desired. Serve at room temperature with muffins. Store covered in the refrigerator. Makes ¾ cup.

Diann Nance, Diann's Greenhouse

Pumpkin Stew
Main Ingredients: stew meat, canola oil, water, potatoes, 4 carrots, bell pepper, garlic, onion, salt, pepper, beef bouillon granules, tomatoes, pumpkin
2 pounds of stew meat
3 tablespoons canola oil
1 cup water
3 potatoes, peeled, & cut into 1 inch pieces
4 carrots, sliced
1 bell pepper, cut into 1/2 inch pieces
4 garlic cloves, minced
1 onion chopped
2 teaspoons of salt
1/2 teaspoon pepper
2 tablespoons beef bouillon granules
1 (14-ounce) can diced tomatoes, drained
1 10 to 12 pound pumpkin
Brown the beef in 2 tablespoons of canola oil in a dutch oven. Then stir in vegetables and spices to combine. Simmer, covered, for 2 hours. Next, stir in bullion granules and tomatoes.

Wash the pumpkin. Cut out a 6-8 inch hole in the top, saving the top. Clean out the insides and discard. Place pumpkin in a shallow, sturdy pan. Spoon in stew then replace the top. Brush the outside of the pumpkin with the remaining tablespoon of oil. Bake at 325 degrees for 2 hours or just until the pumpkin is tender. Do not overcook the pumpkin or it will become too soft and spill-out the stew. Serve stew from the pumpkin, spooning out chunks of the pumpkin flesh with each serving. Yield: 8-10 servings.

Dennisons Farm, Elora, TN

Roasted Carrots
Main Ingredients: carrots, olive oil, kosher salt, black pepper, fresh dill or parsley
12 carrots
3 tablespoons of high quality olive oil
1 ¼ teaspoons kosher salt
½ teaspoon freshly ground black pepper
2 tablespoons minced fresh dill or parsley

Preheat oven to 400 degrees.
If the carrots are thick, cut in them in half lengthwise and if not, leave whole.
Slice the carrots diagonally into 1 ½ inch slices.
Toss them in a bowl with the oil, salt and pepper.
Roast on baking sheet for 20 minutes.
Toss and serve with dill or parsley.

Roben Mounger, Columbia, TN

Main Ingredients: cabbage, carrots, onions, garlic, seaweed, greens, Brussels sprouts, turnips, beets, burdock roots
Timeframe: 1-4 weeks (or more)

Special Equipment:

Ceramic crock or food-grade plastic bucket, one-gallon capacity or greater
Plate that fits inside crock or bucket
One-gallon jug filled with water (or a scrubbed and boiled rock)
Cloth cover (like a pillowcase or towel)

Ingredients (for 1 gallon):

5 pounds cabbage
3 tablespoons sea salt

1.Chop or grate cabbage, finely or coarsely, with or without hearts, however you like it. I love to mix green and red cabbage to end up with bright pink kraut. Place cabbage in a large bowl as you chop it.

2.Sprinkle salt on the cabbage as you go. The salt pulls water out of the cabbage (through osmosis), and this creates the brine in which the cabbage can ferment and sour without rotting. The salt also has the effect of keeping the cabbage crunchy, by inhibiting organisms and enzymes that soften it. 3 tablespoons of salt is a rough guideline for 5 pounds of cabbage. I never measure the salt; I just shake some on after I chop up each cabbage. I use more salt in summer, less in winter.

3.Add other vegetables. Grate carrots for a coleslaw-like kraut. Other vegetables I've added include onions, garlic, seaweed, greens, Brussels sprouts, small whole heads of cabbage, turnips, beets, and burdock roots. You can also add fruits (apples, whole or sliced, are classic), and herbs and spices (caraway seeds, dill seeds, celery seeds, and juniper berries are classic, but anything you like will work). Experiment.

4.Mix ingredients together and pack into crock. Pack just a bit into the crock at a time and tamp it down hard using your fists or any (other) sturdy kitchen implement. The tamping packs the kraut tight in the crock and helps force water out of the cabbage.

5. Cover kraut with a plate or some other lid that fits snugly inside the crock. Place a clean weight (a glass jug filled with water) on the cover. This weight is to force water out of the cabbage and then keep the cabbage submerged under the brine. Cover the whole thing with a cloth to keep dust and flies out.

6.Press down on the weight to add pressure to the cabbage and help force water out of it. Continue doing this periodically (as often as you think of it, every few hours), until the brine rises above the cover. This can take up to about 24 hours, as the salt draws water out of the cabbage slowly. Some cabbage, particularly if it is old, simply contains less water. If the brine does not rise above the plate level by the next day, add enough salt water to bring the brine level above the plate. Add about a teaspoon of salt to a cup of water and stir until it's completely dissolved.

7.Leave the crock to ferment. I generally store the crock in an unobtrusive corner of the kitchen where I won't forget about it, but where it won't be in anybody's way. You could also store it in a cool basement if you want a slower fermentation that will preserve for longer.

8.Check the kraut every day or two. The volume reduces as the fermentation proceeds. Sometimes mold appears on the surface. Many books refer to this mold as "scum," but I prefer to think of it as a bloom. Skim what you can off of the surface; it will break up and you will probably not be able to remove all of it. Don't worry about this. It's just a surface phenomenon, a result of contact with the air. The kraut itself is under the anaerobic protection of the brine. Rinse off the plate and the weight. Taste the kraut. Generally it starts to be tangy after a few days, and the taste gets stronger as time passes. In the cool temperatures of a cellar in winter, kraut can keep improving for months and months. In the summer or in a heated room, its life cycle is more rapid. Eventually it becomes soft and the flavor turns less pleasant.

9.Enjoy. I generally scoop out a bowl- or jarful at a time and keep it in the fridge. I start when the kraut is young and enjoy its evolving flavor over the course of a few weeks. Try the sauerkraut juice that will be left in the bowl after the kraut is eaten. Sauerkraut juice is a rare delicacy and unparalleled digestive tonic. Each time you scoop some kraut out of the crock, you have to repack it carefully. Make sure the kraut is packed tight in the crock, the surface is level, and the cover and weight are clean. Sometimes brine evaporates, so if the kraut is not submerged below brine just add salted water as necessary. Some people preserve kraut by canning and heat-processing it. This can be done; but so much of the power of sauerkraut is its aliveness that I wonder: Why kill it?

10.Develop a rhythm. I try to start a new batch before the previous batch runs out. I remove the remaining kraut from the crock, repack it with fresh salted cabbage, then pour the old kraut and its juices over the new kraut. This gives the new batch a boost with an active culture starter.

Sandor Katz

Shrimp Slaw
Main Ingredients: Shrimp, Garlic Cloves, White Wine, Lemon Juice, Olive Oil, Butter, Salt/ Pepper/ Chili Flakes, Fennel, Carrots, Cabbage, Red Onion, Caper Berries, Lemon Zest, Dill, celery Salt, dijon Mustard, White Wine Vinegar, Salt/ Pepper/ Sugar to taste
* 12 Peeled & Deveined Shrimp

3 Thin Sliced Garlic Cloves

½ Cup White Wine

1 T Lemon Juice

¼ Cup Olive Oil

1 T Butter

Salt/ Pepper/ Chili Flakes

The Slaw:

* 1 Bulb Shaved Fennel

2 Carrots Shredded

½ Cup Shredded Cabbage

½ Red Onion, Thinly Sliced

¼ Thin Sliced Caper Berries (or capers)

2 T Lemon Zest

2 T Chopped Dill

1 tsp Celery Salt

1 T Dijon Mustard

2 T Olive Oil

3 T White Wine Vinegar

Salt/ Pepper/ Sugar to taste
The Shrimp: In sauté pan, heat olive oil and add sliced garlic, season shrimp with salt and pepper and place into sauté pan. As shrimp starts to turn a light pink color, add white wine. Allow white wine to reduce. Continue to sauté shrimp and add lemon juice. Remove pan form heat and finish by adding butter, that will slowly melt and coat the shrimp.

The Slaw: Combine all prepared ingredients in a mixing bowl and marinate for at least 20 minutes prior to serving.

AM&FM's Arnold Mynt

Squash Bisque - A New Orleans flavor
Main Ingredients: red potatoes, summer squash, carrots,
1/2 cup fresh, real butter
1 large onion
2 med. Size red potatoes, sliced
2 carrots, sliced
4 cups fresh or 2 packages frozen (defrosted) yellow squash
1 quart chicken stock (homemade if possible)
1 tbsp Kosher or Sea salt (Or 2 tbsp of Sage Hill Farms Cajun blend)
1/4 tsp cayenne
1 cup cream
Melt butter, sauté onion. Add vegetables, stock, salt and pepper.

Cook on med heat, covered, until tender (about 45 min)

Puree in blender-1/2 at a time.

Return to pot and add cream, check seasoning.

Sprinkle with paprika just before serving.


~Bea Kunz, Sage Hill Gardens, Petersburg, TN

Squash Soup
Main Ingredients: olive oil, onions, carrots, garlic, tomato puree, chicken or vegetable broth, winter squash, oregano, basil
1 tablespoon olive oil
2 medium chopped onions
2 medium chopped carrots
2 minced garlic cloves
1 cup canned tomato puree
5 cups chicken or vegetable broth, low-sodium
4 cups winter squash, cooked
1 1/2 tablespoon dried oregano
1 1/2 tablespoon dried basil
1.In a large saucepan, warm oil over medium heat.
2.Stir in onions, carrot, and garlic.
3.Cook for about 5 minutes, covered.
4.Stir in the tomato puree, chicken broth, cooked squash, and herbs.
5.Bring soup to a simmer and cook, covered, for 30 minutes.

SNAP-Ed Recipe Finder

Sweet Potato, Kale & White Bean Soup
Main Ingredients: onion, carrots, garlic, sweet potato, kale, cannellini beans, chicken or vegetable stock
1 onion, finely diced
2 carrots, diced
2 cloves of garlic, minced
1 sweet potato, cut into cubes
1 bunch of kale with the ribs cut out, torn into bite-size pieces
1 can of cannellini beans, drained and rinsed
1 quart of chicken or vegetable stock

Saute the onion, carrots and garlic in a bit of olive oil for about 5 minutes. Add the broth, sweet potato and kale, bring to a boil then simmer gently for about 10 minutes, or until the sweet potatoes are soft. Add the cannellini beans and heat through. Serve it up and enjoy!

East Nashville Farmers Market

Tamale Pie
Main Ingredients: olive oil, onions, garlic, cumin, coriander, oregano, water, diced carrots, red or green pepper, squash, jalapeno, crushed tomatoes, cooked pinto, kidney or black beans, salt and pepper to taste.Cheddar cheese, cornmeal, white flour, salt, baking powder, baking soda, egg whites, buttermilk, canola oil, scallions, fresh cilantro or herb of choice, sour cream
* 2 teaspoons olive oil
* 1 cup chopped onions
* 3 tablespoons minced garlic
* 1 tablespoon ground cumin
* 2 teaspoons ground coriander
* 1 teaspoon dried oregano
* 1 to 2 tablespoons water
* 1 cup peeled and diced carrots
* 1 cup diced red or green pepper
* 1 cup diced squash
* 1 jalapeno, minced with seeds removed
* 2 cups canned crushed tomatoes (15 ounce can, undrained)
* 1 1/2 cups cooked pinto, kidney or black beans (15 ounce can, drained)
* salt and pepper to taste
* 4 ounces grated Cheddar cheese
* 3/4 cup corneal
* 1 tablespoon unbleached white flour
* 1/2 teaspoon salt
* 1 teaspoon baking powder
* 1/2 teaspoon baking soda
* 2 egg whites, beaten
* 1/2 cup buttermilk
* 2 teaspoons canola oil
* minced scallions, chopped fresh cilantro or herb of choice
* sour cream
1. Warm the olive oil in a heavy saucepan.
2. Add the onions and garlic, cover and cook for about 10 minutes.
3. Add the cumin, coriander, oregano, and enough water to prevent sticking, and the carrots, cover, and cook for 5 minutes.
4. Add the bell peppers, squash and jalapeno, cover, and cook for another 5 minutes.
5. Stir the tomatoes and beans, cover and simmer for 5 to 10 minutes.
6. Remove from heart and add salt and pepper to taste.
7. Preheat oven to 400.
8. Prepare a 2-quart casserole dish with cooking spray or light oil.
9. Spread the vegetable bean mixture in the bottom of the dish.
10. Sprinkle the cheese on top.
11. Set aside.
12. In a mixing bowl, combine the cornmeal, flour, salt, baking powder and baking soda.
13. In a separate bowl, mix together the beaten egg whites, buttermilk, and oil.
14. Gently fold the wet ingredients into the dry, stirring just until mixed.
15. Pour the batter directly on top of the vegetable-bean mixture, pressing down with the spatula.
16. Bake for 30 minutes, until the top is golden.
17. Garnish with scallions, herbs and sour cream.

Adapted from Moosewood Collective, Roben Mounger

Two Apples A Day Slaw
Main Ingredients: cabbage, carrots, beets, red onion, apples, mayonnaise, yogurt, cider vinegar, honey, salt, pepper
6 c of thinly sliced cabbage
3/4 c of coarsely shredded carrots
3/4 c of coarsely shredded raw beets
1/4 c of finely chopped red onions
2 small shredded apples
6 tbls mayonnaise
1/4 c plain yogurt
1 1/2 tblsp honey
salt and pepper to taste
In a large bowl, combine cabbage, carrots, beets, onions and apples. To prepared the dressing, in another bowl whisk together mayonnaise, yogurt, vinegar and honey. Pour over vegetables and toss until well mixed. Season with salt and pepper.

Roben Mounger, Columbia, TN

Winter Squash Salad w/Butternut Squash Puree
Main Ingredients: acorn squash, olive oil, salt, butternut squash, vanilla extract, quinoa, onion, chicken stock, carrots, celery, vegetable stock, butter
3 lbs. acorn squash (1 large of 2 small)
2 tbsp extra virgin olive oil
2 tsp extra virgin olive oil
1/8 tsp salt, or more to taste
1 small/medium butternut squash(diced)
1/2 tbsp vanilla extract
1-2 cups vegetable stock
3 tbsp unsalted butter
1 cup quinoa
1/3 cup diced onion
1/3 cup diced carrots
1/3 cup diced celery
2 cups chicken stock
Gorgonzola cheese
With a sharp vegetable peeler or paring knife, strip off the peel from the protruding ridges of the squash. You don't need to peel more than this: leaving the rest of the peel will help the squash to retain its shape and looks nice too. With a sharp heavy knife, cut the squash in half length wise and scoop out all the seeds and fibers. Place each half cut side down; trim the ends, then cut semicircular slices of squash, all about 1 inch thick.
Put all the pices in a pile on a large baking sheet, preferably nonstick or lined with parchment. Drizzle the oil over the squash, sprinkle on the salt, and toss to coat with the seasonings, spread the pieces out to lie flat, not touching. Bake about 20 minutes, then flip the pieces over. Bake another 15 minutes or so, until the squash is just tender all the way through and nicely carmelized on the edges.
Dice on small medium butternut squash into small pieces. In a medium saucepan, heat butter until foamy and add squash and vanilla, cook until tender. In a blender mix squash and stock, until smooth.
Quinoa - bring two cups to a boil, add quinoa. Cook until tender. In a separate pan cook diced vegetables until tender. Combine quinoa and vegetables.
Let the squash pieces cool on the pan until you're ready to serve. Spoon a bit on the puree on to the plate, followed by quinoa. Arrange them - in a symmetrical design or in a casual pile - on a large serving platter on a bed of quinoa. Refresh them with drizzles of olive oil, sprinkles of sea salt and top with gorgonzola cheese.

Nashville Farmers Market