April: What's Up With Food & Nutrition?

All year long, like meat and dairy products, eggs are available on local farms. Local eggs are a great addition to your Easter menu, along with Spring greens, such as microgreens and sprouts! Microgreens and sprouts can be grown in your house in sunny places like your window sill.

April Harvest of the Month: Eggs !
Fun Facts: Eggs from pasture raised chickens on local small farms have been found to be more nutritious On average, each hen lays 296 eggs per year Eggs come in a variety of colors, from white or brown to blue or spotted! Duck eggs are higher in fat and great for baking Westwind Farms, home to Happy Hens eggs, are one of the largest hatcheries in New York State!

Deviled Eggs or Egg Salad (PDF of recipe)

Ingredients:

• 1 dozen eggs
• 2 tsp. mustard (Dijon style)
• 1/3 cup light mayonnaise
• ¼ tsp. celery salt
• Dash of pepper
• 1 T. chopped, fresh herbs, such as dill or parsley or 1 t. dried herbs (optional)
• Paprika to sprinkle on top (optional)
• Variation: add about 2 T. chopped green olives with pimiento.

To make egg salad: simply chop the hard boiled eggs after peeling them and add the remaining ingredients. Mix well.

Instructions:

1. Hard boil the eggs by placing them in a heavy bottomed pot and covering with water 1” over tops of eggs. Bring water to a boil over medium high heat. Remove the pan from heat and cover tightly with a lid for about 12 minutes. Drain and immediately cool the eggs by running under cold water or putting them in ice water for a few minutes.
2. Peel the eggs and cut them in half long ways. Carefully pop out the yolk and place in a small mixing bowl. Place the white part of the eggs on a tray.
3. Once all of the yolks are in the small mixing bowl, mash the yolk with a fork and add the mustard, mayonnaise, salt, pepper, and any desired herbs (dill, parsley, tarragon, etc.) Mix well.
4. Place about 1 T. of the egg yolk mixture back into the egg white halves and sprinkle with paprika. Arrange on a platter to serve.

Springtime Quiche (Springtime Quiche Recipe Card)

Servings: 8

Ingredients:

• 2 cups spring vegetables, such as asparagus, peas, spinach, and/or kale
• 1/2 cup chopped sweet onion
• 1 Tbsp. olive oil or butter
• 4 large eggs
• 1 can evaporated milk
• 4 oz. (about 1 cup) shredded cheese
• Handful of chopped fresh herbs such as chives, parsley, mint
• Dash of salt and pepper

Instructions:

1. Preheat oven to 425°F.
2. Sauté onion and veggies in a skillet set over medium heat in olive oil or butter for about 4 minutes until just tender, stirring a bit. Transfer to a greased 10” pie plate.
3. In a medium bowl, whisk eggs and evaporated milk until blended.
4. Spread cheese on top of veggies in pie plate and add herbs, salt, and pepper.
5. Pour egg and milk mixture over veggies and cheese. Carefully place in preheated oven.
6. Bake about 20 minutes until golden brown and eggs are set.
7. Let cool slightly and cut into 8 serving pieces.

Microgreens and Sprouts

Microgreens is a term used to describe tiny, tender, edible greens that germinate in soil from the seeds of vegetables and herbs. Smaller than baby greens, and harvested later than sprouts, microgreens can provide a variety flavors and are also known for their various colors and textures. Microgreens are good for salads, sandwiches, soups, and garnishing any type of dish, from sweet to savory. Sprouts can reach their prime in just a few days, however microgreens can be grown for up to five weeks. While sprouts are sold root and all, microgreens have a single central stem, which is cut just above the soil during harvesting. Microgreens, or seedlings, are well suited for local growers because many can be harvested just 7 to 14 days after germination when the cotyledons (seed leaves) have fully developed and before the true leaves have expanded. They are simple to grow on your own and cost very little once you have the supplies. Microgreens are a super-quick crop that can be grown year-round. Some common types of micros are radishes, broccoli, kale, cabbage, arugula, cilantro, basil, and pea shoots.

( PDF of information below to view/download )

Microgreens Nutritional Benefits

Microgreens carry many of the same benefits as sprouts, but since they are grown in soil under normal growing conditions, they don’t carry the same risk for illness. This can be done indoors or outdoors and seeds that are normally sprouted can just as easily be grown as microgreens and still contain the extra nutrients. Like sprouts, they are a concentrated nutrient source and packed with beneficial enzymes because of their rapid growth.

USDA Agricultural Research Service researchers and their colleagues recently tested 25 varieties of microgreens for their nutrient levels ( J. Agric. Food Chem. 2012, 60, (31), pp7644-7651). The researchers determined the concentration of essential vitamins and carotenoids in varieties of microgreens. Key nutrients measured were ascorbic acid (vitamin C), tocopherols (vitamin E), phylloquinone (vitamin K), and beta-carotene (a vitamin A precursor), plus other related carotenoids in the cotyledons. Among the 25 microgreens tested, red cabbage, cilantro, garnet amaranth, and green daikon radish had the highest concentrations of vitamin C, carotenoids, vitamin K, and vitamin E, respectively. In general, microgreens contained about five times greater levels of vitamins and carotenoids than their mature plant counterparts. Interestingly, this means that some microgreens pack more nutrients in their tiny leaves and stems than full-grown plants. Red cabbage microgreens, especially, have garnered attention for their potential to help protect against chronic illnesses like cardiovascular disease. Also, according to the ARS National Nutrient Database for Standard Reference, buckwheat microgreens, in addition to being high in protein, almost the same amount as oats, are considered high in antioxidants, flavonoids, carotenoids, and alpha-tocopherol, and are also gluten free.

Growing Microgreens

Supplies:

• Organic Microgreen seeds
• Growing trays
• Organic soil
• Sunny window or grow light
• Scissors

Steps:

1. Place an inch of organic potting soil in the bottom of a shallow tray or planter and smooth out to be as even as possible.
2. Scatter seeds over the surface of the soil evenly. You will spread more seeds than you would if just planting the seeds to grow to full size, since they will be harvested small and you want to get as many as possible from each tray. Tip: Soaking the seeds overnight will speed sprouting time, but make it more difficult to scatter them.
3. Cover the seeds with a thin layer of soil and spray the surface with clean, filtered water.
4. Place on the warming mat, if using, and under the grow light or near the window.
5. Mist the seeds a couple of times a day to keep the soil evenly moist while waiting for them to emerge. Once emerged, only water the growing medium.
6. In 1-3 weeks microgreens will be ready to be harvested at 1 to 3 inches tall with the stem attached to the cotyledons. Cut microgreens right above soil level with kitchen shears.
7. Rinse well with cold, filtered water, drain, and use or store them in the fridge wrapped in a paper towel for 1-2 weeks. Or only harvest what you will use and harvest as you go. Once fully mature, keep out of direct sunlight.

Recipes with Microgreens

Grilled Cheese: Ham and Brie Cheese w/ Microgreens, Apple, & Dijon

Adapted from: Thefeedfeed.com/eatswithmichael

Ingredients:

• 1-2 tablespoon of butter
• 2 slices of brioche
• 4 slices of ham
• 6 thin slices of brie cheese
• 6 thin slices of apple
• Small handful of microgreens (chard, beet, broccoli, radish, arugula)
• 1 tablespoon of whole grain Dijon mustard

Directions:

Heat skillet to medium heat, add butter, let melt, and swirl to coat. Add slices of bread to skillet, and place brie and ham on top of each slice. Cook until cheese begins to melt and the bread is golden. Top one side of bread with apple slices, mustard and microgreens. Flip the untopped slice of bread onto the other.

Spring Arugula and Pea Shoot Salad

Adapted from: www.designmom.com

Ingredients:

• 4 cups baby arugula or microgreens
• 2 cups pea shoots, washed well and loosely packed
• 1 cup sugar snap peas, destemmed and quartered
• 3/4 cup feta cheese, crumbled
• 4 green onions, thinly sliced
• Zest and juice of half a lemon
• 2 Tbsp olive oil
• Sea salt and black pepper, to taste

Directions:

Place arugula, pea shoots, peas, feta, green onions, and lemon zest into a large mixing bowl. Whisk together the lemon juice and olive oil. Season & toss w/ salad.

Three-Cheese Arugula Microgreens and Pea Shoot Pesto

Adapted from: Dashandbella.blogspot.com

Ingredients:

• 1/2 cup pine nuts
• 2 cups pea shoots
• 2 cups arugula microgreens, or baby arugula
• 2 cloves garlic, grated or chopped
• 1/2 to 3/4 cup olive oil
• 1/4 cup gruyère, grated
• 1/4 cup mild and creamy goat cheese
• 1/4 cup parmesan, grated
• Juice from 1/2 lemon
• Salt & pepper to taste

Directions:

Toast the pine nuts in a pan or in the oven until they're lightly browned. Throw all ingredients into the food processor. Blend until smooth. Taste for seasoning and add as needed. Store in the fridge for up to a week with a thin coating of olive oil on top to prevent browning or you can freeze in ice cube trays and then in a Ziploc bag.

Sunflower Shoot Smoothie

Adapted from: www.aliadalal.com

Ingredients:

• 1 banana, frozen
• 1 green apple, cored and quartered
• ½ cup sunflower shoots
• 1 cup baby spinach or microgreens
• 1/2 lemon, juiced

Directions:

Combine ingredients in a high-powered blender with a little cold water and blend until smooth. Can store in the refrigerator up to 24 hours.

Recipes with Sprouts

Vietnamese Sprouted Summer Rolls

Ingredients:

• 6 large rice egg roll or spring roll wrappers (or use large iceberg lettuce or cabbage leaves)
• 1 cup alfalfa sprouts, clover sprouts, or baby lettuce leaves
• 1/2 cup mung bean sprouts (raw or lightly stir-fried, per your preference)
• 1 medium-sized cucumber, thin sliced
• 1 carrot, thin sliced
• 1 avocado, in thin slices
• 1 handful of fresh mint, cilantro, and/or fresh basil
• Dipping sauce, such as Thai peanut or sesame ginger

Directions:

Dip the rice roll wrapper in warm water for 30 seconds or until softened. Then lay it out flat on a plate or cookie sheet. Fill it, leaving a little wrapper space on each end. Add an equal part of each of the vegetable ingredients. When it looks full, fold over the two ends of the wrapper. Then fold up the bottom, which should stick to each end, and roll it up to the top of the wrapper. Make sure that it all sticks well. Eat raw, pan-fry, or deep-fry like an egg roll. Dip rolls in your favorite sauce. For a simple sauce recipe, combine 1 T cider vinegar or lime juice, 1 T sesame oil, 1 tsp soy sauce, and a few freshly chopped chives.

Brown Rice Salad with Crunchy Sprouts

Adapted from www.bonappetit.com

Ingredients:

• 1 cup (packed) chopped fresh chives
• 1/2 cup plus 2 tablespoons extra-virgin olive oil
• 2 tablespoons (or more) fresh lemon juice
• 1 teaspoon kosher salt plus more
• 1 1/2 cups mixed sprouted legumes (such as mung beans and lentils)
• 1 1/2 cups grated zucchini, lightly squeezed to remove liquid
• 1/2 cup cooked brown rice or quinoa
• 2 scallions, thinly sliced
• 1/2 cup toasted salted sunflower seeds
• 1/3 cup toasted salted shelled pumpkin seeds (pepitas)
• 1/3 cup coarsely chopped roasted unsalted almonds
• Freshly ground black pepper

Directions:

Purée chives, oil, 2 Tbsp. lemon juice, and 1 tsp. salt in a food processor until smooth. Strain chive vinaigrette through a fine-mesh sieve into a small bowl. Can use raw sprouts or warm sprouted legumes slightly in a pan for 1-2 minutes. Transfer to a large bowl. Add zucchini, rice, scallions, seeds, nuts, and chive vinaigrette to bowl with legumes; toss to combine. Season to taste with salt, pepper, and more lemon juice, if desired.

Pumpkin Seed Alfalfa Sprout Bread

Ingredients:

• 1 package instant yeast
• 2 ½ cups bread flour
• 1 cup whole wheat flour
• 1 ¼ teaspoon salt
• 1/3 cup soy milk
• 1 cup sprouts, alfalfa
• ½ cup pumpkin seeds
• 2 Tablespoons coconut oil
• 1 Tablespoon honey
• 1 ½ cups water

Directions:

Preheat oven to 450⁰F. Add yeast to very warm water and let sit for 5 minutes. Put dry ingredients in a bowl or food processor. Add wet ingredients, alfalfa sprouts, seeds, and combine. Knead 10-15 minutes. Let rest 5 minutes. Knead 5-10 minutes more. Place in greased bowl. Let rise in warm place for 2 to 4 hours or double in size. Gentle pour bread into loaf pan. Bake for 20 minutes or until done. Give the bottom of the loaf a firm thump! The bread will sound hollow when it's done.

Last updated April 18, 2023