Happy September! As much as I try to write something different each column, there is a certain consistency that comes with the seasons, and life in general.
And so I must cave in and write about back-to-school.
For some, it is a joyous time. For others, it is not.
I suspect for parents, it’s both.
The stability of routine makes the days predictable and perhaps a bit calmer but, at the same time, the drudgery of routine can make every day a bit dull.
There is nothing dull in the market world, though. This is the time of year when the bounty changes and begins to shift toward crops that keep well or are easily processed for storage. The days are cooler so it’s a fabulous time to “put up” food.
Freezing is the easiest way. A lot of vegetables can be frozen with nothing more than a quick wash and into a bag. I freeze bags of tomatoes so I can make sauce later.
I also like to grate zucchini and freeze it.
We all joke about the abundance of zucchini but adding it to muffins, quick breads and cookies is a super easy way to increase the nutritional benefit of treats. If you grate it with the skin on, not only will you increase the fibre content but you also add over a quarter of your day’s Vitamin C and a good dose of potassium, too. Suddenly, a chocolate chip zucchini muffin for breakfast isn’t such a bad idea.
You can also grate potatoes and freeze them. I like to par cook them in the microwave, with the skin on, for about four to six minutes. I let them cool, then grate them or chop them.
They can be frozen and used for hash browns, potato pancakes, soups or even a fast mash. All they need for that is a short steam to heat them up, then mash as you would regularly — great for shepherd’s pie when you need a fast meal.
And while you are stocking up on all those lovely veggies, don’t forget to thank your farmer. It’s Farmer Appreciation Week Sept 12 to 18. You can stop by the Coquitlam Farmers Market on Sunday and show the people who grow your food some love.
B.C. is home to 19,000 farms, 98% of which are family farms. So when you spend your food dollars at markets, you truly are supporting local families and encouraging the next generation of farmers. Good value for your dollar, I would say.
--Karen Curtis is the Lemonade Lady (www.kicslemonade.ca and kicslemonade.blogspot.ca) at the Coquitlam and Port Coquitlam farmers markets. Her column runs monthly.
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KAREN’S SLOW COOKER VEGGIE STEW
3 large tomatoes, chopped or 1 28 oz tin canned tomatoes
1 large onion, chopped
2 carrots, chopped
½ winter squash such as kabocha, peeled, seeded and roughly chopped
1 cup chopped bok choy
1 bunch spinach or kale. If using Kale, chop into bite-size pieces
1 ear corn, kernels removed
1 small zucchini, chopped
1 cup chopped oyster mushrooms
2 cloves garlic, minced
1 tbsp garam masala
¼ cup AJI
Chicken or vegetable stock, if needed
Lemon juice
Salt and pepper
Place the ingredients — except stock, lemon juice and salt and pepper — in a slow cooker and stir to combine. Cook on low for 4 hours. Check the stew after 4 hours and add either chicken or vegetable stock. The amount depends on how much liquid is in the slow cooker. Start with half a cup and add more if needed. At this point, you can also add one drained tin of chickpeas or lentils. Cook another 2-3 hours. Season with salt and pepper and a squeeze of lemon juice This can also be made on the stove; the cooking time will be approximately 1 hour.
This recipe is great to have on hand as you can use any combination of vegetables you like. Make a big batch and store it in eight- or 16-ounce containers in the freezer. Use it as a filling for wraps. Serve it over rice. You can turn it into soup simply by adding chicken or vegetable stock.
FALL FRUIT CHUTNEY
12 cups peeled and coarsely chopped fruit ( I like to use apples, pears and cranberries)
4 cups finely chopped onions
1 jar AJI (found at market and most Save-On Foods)
1 tsp freshly grated nutmeg
½ tsp cinnamon
½ tsp salt
4 cups sugar
2½ cups white vinegar
Combine all the ingredients in a heavy-bottom stock pot and simmer approximately 1 hour. Freeze in 8 oz portions or process in 8 oz jars in a canner. Makes approximately 20 cups — enough for sharing.
