Kiwi is most commonly eaten as is by cutting in half and spooning out the inside, but it can also make a great addition to breakfast food, salad or dessert. It can be used in smoothies (try with bananas and avocado), as a topping for granola and yogurt or cereal, or as a decorative and delicious addition to pie or meringue. It makes a great addition to fruit salad or even a green salad if you’re feeling adventurous.
Why it’s GOOD for you: Kiwi is high in Vitamin C (per 100 grams you get 154 % of Vit. C— almost twice that of lemons and oranges), folate, and zinc, so it’s a great fruit to eat during the cold-season months. Vitamin C acts as powerful antioxidant, eliminating free radicals that could cause inflammation or cancer. It also helps in boosting the immunity of the body against harmful pathogens.
Try it: sauté cabbage with the portabella mushrooms in this week’s box. Cabbage and mushrooms go well together. In order to pep up sautéed cabbage, add a few sautéed mushrooms and voila! You’ve turned an ordinary side dish into a tasty concoction. Feel free to add a few snips of a favorite fresh herb to this, for example, dill would be great, as would thyme, but maybe not together. ?
Why it’s GOOD for you: a multi-layered veggie parcel and powerhouse of vitamins and minerals! Its high content of Vitamin A, B1, B2, B6, E, C, K, calcium, iron, iodine, potassium, sulphur, phosphorus and foliate makes it a superhero among the category of leafy vegetables. In the Far-Eastern regions, on an average each person consumes about a pound of fresh leafy-cabbage class vegetables per day; either in the form of raw greens, in stews or as pickled (kimchi, sauerkraut).
Featured Recipe: Stuffed Sunburst Squash
You can modify this recipe and adjust the ingredients to fit your taste. You can use many different kinds of vegetables or proteins for the filling, and add additional herbs and seasonings if you like. Some good additions are chopped nuts, carrots, green onion, riced cauliflower, fresh thyme or green chiles. Serves 4.
4 Small Sunburst Squash
1 Cup of Shredded Chicken (or leftover turkey!)
1 Cup Spinach (or kale, or chard) Leaves
1/2 cup celery (optional, but great if you’re trying to use leftovers), finely chopped
1/2 cup red bell pepper, finely chopped
1/2 cup mushrooms, finely chopped
1/2 Cup Grated Parmesan Cheese
1/2 Chopped Onion
1 Minced Clove of Garlic
2 Tablespoons Oil (EVOO, or Sunflower)
Salt and Pepper to taste
- Pour 1 inch of water into a wide skillet, bring to a simmer.
- While you’re waiting for the water, slice a small portion of the ends off each squash. This will allow easier access to scoop them out, and also give them a ‘foot’ to stand on.
- When the water is ready, add the squash and let cook for five minutes on each side.
- When time has elapsed, remove from the water and allow to cool for a few minutes.
- Empty the water and dry your pan. Return it to the stove set on a burner at medium-high heat. Add your choice of oil and let it heat up (don’t allow it to get so hot it smokes – there’s no need for it to be so hot is scorches).
- In the meantime, scoop out the squash cavities. Save all that scooped out flesh! Use a clean towel to squeeze out the water left in the squash flesh. Chop them up and add them to the veggies in the next step.
- Sauté the onion, mushrooms, celery, pepper, and squash until they just start to turn a golden color (4-5 minutes), then add your minced garlic. Cook for 30 more seconds and remove from heat. Allow to cool for 5 minutes.
- Once cooled off slightly, add the spinach, chicken or turkey and 1/2 Cup of Parmesan cheese to the mixture. Season to taste with salt and pepper! (Alternately, you can place squashes on a sheet pan under a broiler in the oven for up to 1 minute or until cheese is melted.)