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Archive for the recipes 22 2016 Category

Beef and Barley Stew with Kohlrabi and Carrots

1-1/2 pounds beef chuck, cut into 1-inch cubes
Sea salt and freshly ground black pepper, to taste
1 tablespoon olive oil, divided
1 medium onion, finely chopped
1/2 cup dry white wine
1 tablespoon yellow Madras curry powder
6 cups beef broth
2 teaspoons Worcestershire sauce
1/2 cup pearled barley
1 cup (1/2-inch diced) carrots
1-1/2 cups (1/2-inch diced) kohlrabi

Season the beef with salt and pepper. Heat half the oil in a Dutch oven over medium-high heat and sear the beef well on all sides, 3-4 minutes total. Remove to a bowl or plate.

Heat the remaining 1-1/2 teaspoons oil in the pot and add the onion. Saute 6-8 minutes, until beginning to brown. Stir in the wine and curry powder, and scrape up any bits stuck to the bottom of the pan with a stiff spatula.

Pour beef broth and Worcestershire sauce into the pot, and bring to a boil. Add the beef back to the pot with the barley. Reduce heat to low, cover, and simmer for 45 minutes. Add the carrots and kohlrabi, stir to mix, cover again and simmer another 30 minutes, until vegetables, meat and barley are tender.



Clean Eating Roasted Shrimp and Green Beans

For the beans:
1 lb. green beans trimmed and cut into bite-sized pieces
1 tbsp extra virgin olive oil
1/2 tsp ground coriander
1/2 tsp ground cumin
1/4 tsp kosher salt
1/2 tsp fresh ground black pepper
1/8 tsp Cayenne pepper

For the shrimp:
1 lb. medium-large raw shrimp (thawed if frozen), peeled
1 tbsp. olive oil (plus a little extra to brush on roasting pan)
Zest from one lemon (save the lemon and cut into fourths)
1/4 tsp. kosher salt
1/2 tsp. fresh ground black pepper

Preheat oven to 425.

Once the shrimp has been peeled and cleaned, rinse it under cold water.  Be sure to pat the shrimp really dry (if the shrimp is not dry it will steam rather than roast!).

Place the trimmed and cut beans in a bowl and toss with extra virgin olive oil, ground coriander, ground cumin, salt, freshly ground black pepper, and Cayenne pepper.

Place shrimp in another bowl with the extra virgin olive oil, lemon zest, salt, and fresh ground black pepper.

Brush roasting pan with olive oil or use a non-stick spray, then arrange beans on pan in a single layer (as much as possible).

Roast beans 10 minutes. After 10 minutes, toss the beans and arrange shrimp on top and roast 8-10 minutes more or until shrimp are just done.

Squeeze the four lemon quarters over the shrimp and beans and serve immediately





Healthy Apple Energy Loaf

Yield 1 14 x 21 loaf
1 cup chopped dates
1⁄4 cup honey
1 teaspoon bicarbonate of soda
1 cup apple juice
2 grated granny smith apples, grated, excess liquid squeezed out and reserved (any other cooking apple will suffice)
1⁄2 cup chopped walnuts
1 1⁄2 cups whole wheat flour
2 teaspoons baking powder

In a small saucepan heat the dates, honey, bicarbonate soda, apple juice and the reserved apple juice. Bring to the boil whilst stirring then allow to simmer for 2-3 minutes. Remove from heat and allow to cool slightly.
In a large mixing bowl mix together the apple, walnuts, flour and baking powder. Make a little well in the center and pour in the contents of the saucepan. Mix well until all combined.

Pour the mixture into a lined 14 x 21 loaf tin and bake in a moderate oven for 40 minutes, or until the center is cooked. Allow to cool before cutting into slices.




Kale and Quinoa Patties

Makes 12 Patties
1 cup quinoa
5-6 large kale leaves
4 large eggs, beaten
1/2 cup fat free grated parmesan cheese
Small white onion (or about 3 spring onions for milder taste), diced
3 cloves garlic
1 tsp salt
1 tsp cumin
1/4 cup chopped cilantro or parsley (plus more for serving)
1/2 lemon (both the zest and juice)
1 cup panko breadcrumbs
6 tbsp. safflower or vegetable oil (divided, plus more for serving)

Rinse quinoa and then combine it in a medium saucepan with two cups water. Let it soak for about 15 minutes, bring it to a boil then reduce to a simmer and put the top on the pan. Simmer for 20 minutes, remove the lid, fluff with a fork and let come to room temp. Steam kale leaves for about 30 seconds, just to soften a little then chop into small pieces.

In a large bowl combine the cooked quinoa, the kale pieces, eggs, parmesan cheese, onion, garlic, salt, cumin, cilantro or parsley, the zest from 1/2 a lemon and the panko.  Use your hands to combine well. Heat 3 tbsp of the oil over medium heat in a high sided skillet. While that’s heating up, form your patties… I use an ice cream scoop for uniformity and it makes exactly 12 patties. Cook six patties at a time, so as not to crowd the pan. Cook on each side for about 5 minutes until golden brown and then put those six in an oven on a cooling rack on a baking sheet then turn the oven to 200 degrees to keep hot while you make the next six patties. Dump out any remaining oil from the first batch and re-heat 3 more tbsp before making the second batch.

Serve the patties topped with avocado slices, sea salt, cilantro or parsley leaves, a squeeze of lemon juice and a drizzle of olive oil.







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