Chow Locally News

Chow Locally News
Welcome to this week’s Chow Share! When you eat foods grown locally, almost by accident
you support healthy eating, sustainable eating, and your community farmers all at once!
Exciting new foods in your share!
This week, we are excited to bring you some fun new items: peaches and chickpea flour! The
peaches come from the Farm at Agritopia and are absolutely delicious. The chickpea flour
comes to us from Hayden Flour Mills. We’ve included some recipes on using chickpea flour as
you might not have done so in the past. But we promise, it’s tasty stuff!
Our values
As you know, Chow Locally operates based on a set of values we think are fundamental to a
healthy food system. As our name suggests, we think local is best when it comes to whole
foods. However, we’ve put a lot of thought into what we believe in regarding production
practices as well. If you’ve wondered how we choose which great farmers to work with, check
out this link to our principles:
Holding shares and changing pick-up locations
We occasionally get questions about making changes to your account. Everything you need to
set your preferences (pick-up location, putting your share on hold, etc.) is right there online.
Just go to: The IMPORTANT thing to remember
is this: all our orders go into our farmers Wednesday at midnight so they have time to harvest for
the week. So, if you want to put your share on hold, please make sure to do so by Wednesday
at midnight!
Download the full pamphlet pdf with recipes here:
Your Chow Share
This week’s share includes items from four local farmers: Blue Sky Organic Farm, Agritopia Farm, Hayden Flour Mills,
and Crooked Sky Farms. Visit their profiles at:
Yellow Carrots
Blue Sky Organic
Yellow carrots make good
snacks, but can also be used
in soups, stews, and salads.
See our recipes for ideas.
White or
Blue Sky Organic
White eggplant is creamier
than its purple counterpart.
Check our eggplant bruschetta
recipe below!
Winterbor Kale
Blue Sky Organic
Winterbor kale is a nice variety
of hearty greens that is good
both for cooked greens dishes
and kale chips.
Chickpea Flour
Hayden Flour Mills
This exciting new item is very
versatile! Check out the variety
of recipes below. They’re easy
and tasty!
Agritopia Farm
The wait is over, and
scrumptious summer peaches
are here. We’re willing to bet
you can’t eat just one!
Mixed Peppers
Agritopia Farm
A mix of beautiful peppers,
flavors, and hotness. Check
out our recipes for ideas on
Crooked Sky Farms
These potatoes are great for
making a smashed potato side
dish and other dishes. Keep
the skins for more nutrients!
Crooked Sky Farms
These tomatoes are bursting in
flavor and filled with lycopene
(an antioxidant, and the same
pigment in pink flamingos!).
Created and compiled this week by Christopher Wharton, PhD.
Chickpea Frites
From Hayden Flour Mills’ own website:!
− 4 cups water
− 2 cups chickpea flour
− 2 teaspoons olive oil
− Coarse salt
− White pepper
− 4 sprigs of parsley, finely chopped
− Oil for frying
1. Cut a piece of parchment paper to fit on a cookie sheet. Lightly grease the
2. Heat the water and 2 teaspoons olive oil in a saucepan. Just before it boils,
slowly add the chickpea flour. Use a whisk to stir in the flour until the batter
is smooth. Add white pepper and salt to taste. Cook for 10 more minutes,
switch to a wooden spoon and stir constantly. The batter should thicken and
pull away from the sides of the saucepan.
3. Spread the batter onto the greased parchment, 1/2 inch thick. Work quickly.
When the batter has set, cut it into sticks or whatever fun shape you like.
4. In a small cast iron skillet, heat the oil (no more than a 1/2 inch of oil is
needed, and vegetable or olive oil will do). Dip in one end of a chickpea
stick to test if the oil is ready. If it sizzles it's hot enough. Then add the
chickpea sticks, but don't overcrowd the pan.
5. Use tongs to turn the sticks as needed and when they are golden set them on
a paper towel to drain off excess oil. Toss them in parsley and salt.
6. Eat them HOT: crispy on the outside and custardy on the inside!
Makes ~25 servings
Nutrition facts for one serving: 78 calories; 3g fat (0g saturated fat); 10g
carbohydrates (3g fiber); 3g protein; 0mg cholesterol; 98mg sodium
Super Simple Hummus Spread (great for sandwiches or as a dip)
− 2 1/2 cups water
− 3/4 cup chickpea flour
− 2-3 garlic cloves, minced
− 1/4 teaspoon cumin, ground
− 1/4 teaspoon salt
− 1 lemon, fully juiced
− 1/4 cup tahini (sesame seed paste that can be found in ethnic aisle of your
grocery store, or fresh in the refrigerated aisle)
− 2 tablespoons olive oil
− Yellow carrots, washed and chopped
1. Pour 1/2 cup of water in a 2-quart saucepan.
2. Add all the ingredients except the garbanzo bean flour.
3. Whisk in the garbanzo bean flour to make a paste.
4. Slowly whisk in the remaining water.
5. Bring to a boil over medium heat, stirring occasionally.
6. Continue stirring and simmer for 3 minutes.
7. Remove from heat, cover and cool.
8. Use as a dip for yellow carrots and other vegetables.
Makes ~6 servings
Nutrition facts for one serving: 145 calories; 10g fat (1.5g saturated fat); 10g
carbohydrates (2g fiber); 4.5g protein; 0mg cholesterol; 115mg sodium
Chickpea Farinatas
From Hayden Flour Mills’ own website:
− 1 cup chickpea flour
− 1 cup warm water
− 4 tablespoons olive oil
− 1 teaspoon sea salt
− Pepper, be generous
− 3 sprigs of rosemary finely chopped
− 1/2 large onion, sliced thinly
1. Preheat the oven to 450°F. Put a cast-iron skillet in the oven while it’s preheating to warm it up.
2. In a medium-size bowl, mix the chickpea flour and water together. Use a
whisk, and stir until smoothly integrated. Mix in 2 tablespoons olive
oil. Add the onions and rosemary right before you put the batter in the
3. When the oven is heated, carefully take the cast-iron skillet out of the oven
and coat bottom with 2 tablespoons of olive oil. Pour batter evenly over the
bottom of the skillet, place back in the oven, and cook for 10-12 minutes.
Slice it up like pizza and serve with some olive tapenade as an appetizer.
You might have to make a second one!
Makes ~4 servings
Nutrition facts for one serving: 315 calories; 16.5g fat (2g saturated fat); 33g
carbohydrates (9g fiber); 10g protein; 0mg cholesterol; 600mg sodium
Roasted Sweet Potato Salsa
− 1 large sweet potato (1 pound), peeled and diced small
− 1 red onion, diced small
− 1 tablespoon extra-virgin olive oil
− 1 medium tomato, diced small
− 1 avocado, diced small
− 2 tablespoons chopped fresh cilantro
− 1/4 cup fresh lime juice (from 2 limes)
− Coarse salt
1. Preheat oven to 450 degrees. On a rimmed baking sheet, toss together sweet
potato, red onion, and olive oil. Roast until sweet potato is tender and
browned in spots, about 20 minutes.
2. Transfer to a large bowl and let cool completely.
3. Add tomato, avocado, cilantro, and lime juice. Season with salt and toss to
Makes ~4 servings
Nutrition facts for one serving: 156 calories; 11g fat (1.5g saturated fat); 15g
carbohydrates (5g fiber); 2g protein; 0mg cholesterol; 165mg sodium
Chow Locally Quinoa and Kale Salad
− 4 cups vegetable broth
− 1 1/2 cups quinoa
− 1 cucumber, sliced
− 1-2 bell or other peppers, diced
− 1 cup chopped kale
− 4-5 small tomatoes, chopped
− 1/4 cup olive oil
− 1/3 cup lemon juice
− 2 cloves garlic, minced
− Salt and pepper, to taste
1. Place quinoa in vegetable broth in a pot and bring to a boil. Then lower heat
and let simmer. Let quinoa cook until it is fluffy and little to no liquid
remains, about 15 minutes.
2. While quinoa is cooking, whisk together lemon juice, olive oil, garlic cloves,
and salt and pepper.
3. Remove kale leaves from stems and chop coarsely. Place in a saucepan and
cook at medium-high heat just until the leaves wilt. Remove from heat.
4. Once quinoa is ready, let cool briefly, then toss with all vegetables and
lemon juice dressing. Combine well.
5. Add salt and pepper to taste, and chill before serving.
Makes 6 servings
Nutrition facts for one serving: 270 calories; 10.5g fat (1.5g saturated fat); 34.5g
carbohydrates (4.5g fiber); 10g protein; 0mg cholesterol; 520mg sodium
Eggplant Bruschetta
Adapted from
− 1 baguette
− 4 tablespoons extra-virgin olive oil
− 1 1/2 garlic cloves, whole clove left unpeeled
− 1 small eggplant
− 1/2 teaspoon finely chopped fresh thyme
− 1/4 teaspoon finely chopped fresh rosemary
− 1/4 teaspoon finely chopped fresh oregano
− 1/4 teaspoon coarse gray sea salt
− 1/8 teaspoon coarsely ground black pepper
− 1 tablespoon chopped fresh flat-leaf parsley
− 2 tablespoons finely grated Parmigiano-Reggiano
1. Put oven rack in middle position and preheat oven to 375°F.
2. Cut off and discard 1 end of baguette, then cut 12 (1/4-inch-thick) crosswise slices
from baguette (reserve remainder for another use). Lightly brush 1 side of each
slice with some oil (about 1 tablespoon total) and arrange, oiled sides up, on a
baking sheet. Toast until golden, 8 to 10 minutes. While toasts are still warm, rub
oiled sides with cut side of garlic clove half, then transfer to a rack to cool. Reduce
oven temperature to 350°F.
3. Halve eggplant lengthwise and make shallow 1/2-inch-long incisions all over cut
sides with tip of a paring knife. Arrange eggplant, cut sides up, in a shallow baking
dish and add unpeeled garlic clove. Sprinkle thyme, rosemary, oregano, sea salt,
and pepper over eggplant, then drizzle eggplant and garlic with 2 tablespoons oil.
4. Bake until garlic is very tender, 30 to 35 minutes, then transfer garlic to a cutting
board and continue to bake eggplant until very tender, 20 to 25 minutes more.
When garlic is cool enough to handle, squeeze flesh from peel onto cutting board.
5. Transfer eggplant to cutting board and let stand until cool enough to handle, about
15 minutes. Scrape out flesh with a spoon onto cutting board, discarding peel.
Finely chop eggplant and garlic together and transfer to a bowl. Add parsley and
remaining tablespoon oil, then stir until combined well. Season with sea salt and
pepper to taste.
6. Top toasts with eggplant mixture and sprinkle with cheese.
Makes 4 servings
Nutrition facts for one serving: 438 calories; 16g fat (3g saturated fat); 62g carbohydrates
(6g fiber); 13.5g protein; 2mg cholesterol; 815mg sodium
Sweet Potatoes with Sausage and Peppers
− 2 large sweet potatoes, peeled and diced
− 1 tablespoon vegetable oil
− 1/2 pound bulk Italian sausage
− 2 red bell or other peppers, chopped
− 1 onion, chopped
− 2 cloves garlic, minced
− 1 (8 ounce) jar chunky salsa
− 1 teaspoon ground cumin
− Salt and pepper, to taste
1. Bring a large pot of salted water to a boil. Add potatoes and cook until
tender but still firm, 12 to 15 minutes. Drain and set aside.
2. Heat oil in a large skillet over medium heat. Crumble sausage into skillet
and cook, stirring frequently, until browned and no longer pink, about 7
minutes. Remove sausage with slotted spoon and drain on paper towels.
3. Pour off all but 1 tablespoon oil from the skillet. Heat oil over medium heat
and add peppers, onion, and garlic and cook until softened, about 7 minutes.
4. Add to the skillet the potatoes, sausage, salsa and cumin. Stir and cook about
5 minutes to heat through and blend flavors. Season with salt and pepper.
Makes 4 servings
Nutrition facts for one serving: 360 calories; 20g fat (6g saturated fat); 31.5g
carbohydrates (6g fiber); 15g protein; 48mg cholesterol; 925mg sodium