Avocado Dressing

1 large avocado, halved, pitted

1 1/2 tablespoons fresh lime juice

1 1/2 teaspoons chili-garlic sauce aka Sambaal

3 tablespoons olive oil

Blend until smooth... or just use a back of a spoon for a more chunky texture.

Puhlayo Market Order 082510

Nectarines
Watercress
Cherry Tomatoes
Spinach
Bartlett Pears
Kohlrabi
Cantaloup
Cucumbers
Turnips
Fennel
Eggs

Watercress: nutritional powerhouse

Per Average Portion of Fruit or Vegetables (per 80g of edible produce)

(Figures in brackets are the % of the Recommended Daily Allowance (RDA) for that nutrient - no figures, means there is no RDA for that nutrient)

	Watercress (raw)	Broccoli (raw)	Broccoli (boiled)	Tomato (raw)	Apple (raw)
Nutrient
Calories (kcal)	18	26	19	14	38
Protein (g)	2.4	3.5	2.5	0.6	0.3
Fat (g)	0.8	0.7	0.6	0.2	0.1
Fibre (g)	1.2	2.1	1.8	0.8	1.4
Beta-carotene (mcg)	2016	460	380	451	14
Vitamin A equivalent (mcg)	336 (42%)	77 (10%)	63 (8%)	75 (9%)	2 (0.3%)
Vitamin B1 (mg)	0.13 (9%)	0.08 (6%)	0.04 (3%)	0.07 (5%)	0.02 (2%)
Vitamin B6 (mg)	0.18 (9%)	0.11 (6%)	0.09 (5%)	0.11 (6%)	0.05 (3%)
Vitamin C (mg)	50 (83%)	70 (117%)	35 (58%)	14 (23%)	5 (8%)
Vitamin E (mg)	1.17 (12%)	1.04 (10%)	0.88 (9%)	0.98 (10%)	0.47 (5%)
Folate (mcg)	36 (18%)	72 (36%)	51 (26%)	18 (9%)	1 (0.5%)
Vitamin K (mcg)*	200	81	113	6	2
Calcium (mg)	136 (17%)	45 (6%)	32 (4%)	6 (0.8%)	3 (0.4%)
Iodine (mcg)	12 (8%)**	1.6 (1%)	1.6 (1%)	1.6 (1%)	Not known
Iron (mg)	1.8 (13%)	1.4 (10%)	0.8 (6%)	0.4 (3%)	0.1 (0.7%)
Magnesium (mg)	12 (4%)	18 (6%)	10 (3%)	6 (2%)	4 (1%)
Manganese (mg)	0.5	0.2	0.2	0.1	0.1
Phosphorus (mg)	42 (5%)	70 (9%)	46 (6%)	19 (2%)	9 (1%)
Potassium (mg)	184	296	136	200	96
Zinc (mg)	0.6 (4%)	0.5 (3%)	0.3 (2%)	0.1 (0.7%)	0.1 (0.7%)
Lutein and Zeaxanthin (mcg)*	4614	1353	1214	98	23
Selenium (mcg)	1.6**	Trace	Trace	Trace	Trace
Quercetin (mcg)***	6000	2000	168	472	3416

Sauteed Kale with Kohlrabi

1 1/4 pound kohlrabi, bulbs peeled

1/2 teaspoon grated lime zest

2 tablespoons fresh lime juice

1/4 cup extra-virgin olive oil, divided

2 pounds kale (2 bunches), stems and center ribs discarded

5 garlic cloves, finely chopped

1/3 cup salted roasted pistachios, chopped

Very thinly slice kohlrabi with slicer.

Whisk together lime zest and juice, 2 tablespoons oil, and 1/2 teaspoon each of salt and pepper in a large bowl. Toss kohlrabi with dressing.

Finely chop kale. Heat remaining 2 tablespoons oil in a 12-inch heavy skillet over medium-high heat until it shimmers. Sauté garlic until pale golden, about 30 seconds. Add kale by the handful, turning and stirring with tongs and adding more kale as volume in skillet reduces. When all of kale is wilted, sauté with 1/2 teaspoon salt until just tender, about 3 minutes. Transfer to a bowl and cool to room temperature. 3Toss kale with kohlrabi and pistachios.

Puhlayo Market Order 081810

Kolrabi
Cauliflower
Brussel Sprouts
Peaches (yay!)
Strawberries
Broccoli
Organic Baby Mix
Chard
Kale
Red Onion
Parsnips
Asparagus
Escarole

Braised Beef in a Crock Pot

IMG_3693
Originally uploaded by SweetAssassin

3 Beef Shanks
1# Short Ribs on the bone
1 onion, rough chopped
6 garlic cloves
1 bay leaf
1 tsp. black peppercorns
3 small sweet potatoes
2 carrots
1 head bok choy


Stick the first 5 ingredients in the crock pot. Set to low for 5-6 hours. The add the rest of the veggies and cook on high for 1.5 hours.

Enjoy the beefy goodness.

Puhlayo Market Order 081210

Avocado
Asparagus
Broccoli
Red Bell Peppers
Mango
Organic Baby Mix
Cantaloupe
White Mushrooms
Organic Eggs


Please post recipes or questions in comments.

~Assassin