Buk Choi

Buk Choi

Grown in Leppington by the Chong family.

Buk Choi Recipes

  1. Grilled Baby Buk Choi
  2. Buk Choi Salad (quick easy noodle with a difference) Great student dish.
  3. Chicken satay with peanut sauce and buk choi

Baby Buk Choi

 

 

 

 

 

 

 

 

 

 

Grilled Baby Buk Choi

Grilled Baby Buk Choi
Recipe Type: Grill
Author: Harvest Hub
Ingredients
  • 2 heads of baby buk choi
  • 1 tbs fresh squeezed lemon or orange juice
  • 1/3 cup extra virgin olive oil
  • 1 cloves garlic, thinly sliced (not minced)
  • 1 tbs fresh herbs of your choosing, such as dill or sage, finely chopped
  • Salt and pepper
  • ½ tbs balsamic vinegar or soy sauce
  • Handful of pine nuts or chopped walnuts
  • Romano cheese, grated
Instructions
  1. Preheat Grill on medium.
  2. Slice heads of baby buk choi in half length-wise (leaves to stem). Soak in cool water for 10 minutes to perk them up and remove any grit hidden inside. While heads soak, heat olive oil in small frying pan. Add thinly sliced garlic and stir until just golden brown (about 1 minute). With a slotted spoon, remove garlic to a paper towel and take pan off heat.
  3. Take baby buk choi out of water and gently shake/pat dry. Slice off upper dark green parts of the leaves from the lighter heads. Coarsely chop leaves and set to the side. Brush both sides of heads with garlic-infused oil. Place with cut side up and sprinkle with lemon/orange juice, salt and pepper and herbs.
  4. Place seasoned heads on pre-heated grill with cut side down and not too close. Grill for 5 minutes. Remove and turn heads over. There should be a nice golden colour starting to appear. Drizzle balsamic vinegar or soy sauce over cut sides of heads. Cook again for 5 minutes. Remove from grill when fork-tender.
  5. At the stove heat up the remaining oil in the small fry pan. When hot, add pine nuts or walnuts and toast slightly for a minute or two. Add chopped baby buk choi leaves and salt and pepper.
  6. Stir constantly until wilted, but still very green (about 2 minutes). Remove from heat and toss in fresh herbs if desired.
  7. To plate up, put heads on plate and top with leaves, nuts and a sprinkle of cheese. Add more balsamic vinegar or soy sauce if desired.

 

Buk Choi Salad (quick easy noodle with a difference) Great student dish.

Buk Choi Salad
Recipe Type: Salad
Author: Harvest Hub
Ingredients
  • 1 medium head buk choi, steamed then diced
  • 1 bunch spring onions, chopped
  • 5 tbs olive oil
  • 3 tsp lemon juice
  • 90g packet Chinese instant noodles
  • Soy sauce
  • 60g blanched slivered almonds
  • 2 tbs sesame seeds, toasted
Instructions
  1. In a bowl whisk together the olive oil, lemon juice and noodle with dash of soy. Refrigerate until chilled. Break noodles into small pieces and combine with almonds and sesame seeds. Lightly steam the buk choi for 3 minutes then cool and dice.
  2. Before serving, combine the buk choi and noodle mixtures. Add dressing and toss to coat.

 

Chicken satay with peanut sauce and buk choi

Chicken satay with peanut sauce and buk choi
Recipe Type: Satay
Author: Harvest Hub
Ingredients
  • [b]Chicken satay:[/b]
  • 2 tsp curry powder
  • 2 garlic cloves, crushed
  • 1 tsp ginger, grated
  • 125ml coconut milk
  • 600g chicken thigh fillets, cut into 1cm
  • Olive oil to brush chicken
  • 2-3 buk choi with leaves separated
  • Jasmine rice, steamed
  • [b]Peanut sauce:[/b]
  • 1 tsp peanut oil
  • 2 garlic cloves, chopped
  • 2 shallots, chopped
  • 125g crunchy peanut butter or substitute cashew nut butter
  • 1 tbs fish sauce
  • 1 tbs lime juice
  • 1 tsp brown sugar
  • 125ml coconut milk
  • [b]To prepare Vegetables:[/b]
  • 1 carrot, thinly sliced
  • 1 onion, thinly sliced
  • 3 spring onions, sliced
  • Coriander, use scissors and cut
  • 1 garlic clove, crushed
Instructions
  1. To make the Chicken satay:
  2. In a bowl mix curry powder, garlic, ginger and coconut milk. Then add chicken coating it in the mixture. Cover with cling wrap and refrigerate 2 hours. Soak 12 wooden skewers in water for 30 minutes to stop them from burning.
  3. To make the peanut sauce: In a small saucepan heat the peanut oil adding the garlic, shallots and sauté. Stir in peanut butter, dish sauce, lime juice, sugar and coconut milk. Add 125ml of water. Stir for 5 minutes and keep warm.
  4. To make stir fry vegetables: Heat wok and put oil in. put in hard vegetables first such as carrots, onions, shallots, coriander, garlic and fry. Add sauce last and serve.
  5. Take the skewers and thread the chicken. Heat a frypan with a little oil and cook skewers 4 minutes each side.

 

 

Broad Beans

Broad Beans

Broad beans recipes

Broad beans which you’ll find in some recipes known as Fava Beans. This week grown by Kazzie in Picton. They are young, early in season, so should not need peeling the bean inside the pod. Map showing picton bottom left.

Picton

Note: This week they are young you can eat the POD & Beans. These are soooo good for you and just 1 cup of beans with pods provide a quarter of your daily protein needs.

A method to get the beans out of the pods. In a pan of boiling water and cook for 3 minutes, drain, put cold water over them, drain, then take pods and slit them on side seam. Run your thumb along the inside pushing the beans out.

Store them

Eat them as soon as is possible. If need to store put into a paperbag and into fridge in a dry spot no more than 4 days. Keep them away from heavy breathers in the fridge producing high ethylene ie  broccoli, spinach, corn and even artichokes if you have some of these left.

Freeze them

Take beans out of pods. Blanch by plunging the beans into boiling water 1 minute then into a colander with cold water running over them. Dry. On a small tray that fits into freezer layout Baking paper. Lay out beans and freeze. Then when frozen transfer into a snap lock bag, push air out and freeze. This way they don’t stick to each other.

  • Asparagus, Broad bean and spaghetti
  • Chicken & Broad Bean Penne

Asparagus, Broad bean and spaghetti

Asparagus, Broad bean and spaghetti
Recipe Type: Pasta
Author: Harvest Hub
Serves: 4
Ingredients
  • 6 Fresh asparagus,
  • Spaghetti, packet
  • 2 tbs olive oil
  • 2 garlic cloves, crushed
  • 1 onion, chopped
  • 2 zucchini, sliced
  • Handful broad beans, prepared and cooked
  • 1 cup vegetable stock
  • 1 lemon, juice
  • 2 tsp lemon thyme, chopped
Instructions
  1. [b]Preparation of Broad Beans:[/b]
  2. Note: This week they are young you can eat the POD & Beans.
  3. The fresh beans this week are hidden inside large green pods. These are young so no need to peel beans. First open the pods and extract the beans. (Usually you need to peel them). Blanch them for a couple of minutes in water or stock.
  4. Prepare the asparagus by only chopping a little of the end off and cut into 4cm lengths. Prepare by steaming until tender (not to much).
  5. Cook spaghetti, drain.
  6. Then in a fry pan heat oil, sweat garlic and onion together adding in zucchini then asparagus. Add some vegetable stock, add broad beans (cooked) and simmer for 3 minutes. Add in cooked spaghetti and combine ingredients. Turn off heat and add lemon and thyme. Serve.

Chicken & Broad Bean Penne

Chicken & Broad Bean Penne
Recipe Type: Pasta
Author: Harvest Hub
Serves: 4
Ingredients
  • 1-2 chicken breasts, grilled and shredded
  • 1 tsp olive oil
  • 500g penne (Harvest Hub)
  • Handful broad beans
  • 3 tbs Tomato passata
  • 1 lemon, juice
  • 6 tbs parmesan, finely grated
  • Dill, crushed and sprinkled
Instructions
  1. Coat chicken in oil, season then grill for 6 minutes each side. Then shred.
  2. In a saucepan boil the pasta adding in the pre-cooked beans for the final 2 mins, then drain, reserving 150ml of the cooking water.
  3. The fresh beans this week are hidden inside large green pods. These are young so no need to peel beans. First open the pods and extract the beans. (Usually you need to peel them).
  4. Shred the cooked chicken and put back into the frypan with the tomato passata, lemon juice, 3 tbs Parmesan and the reserved cooking water. Heat gently, season to taste. Turn off heat and stir in penne. Serve sprinkled with the remaining crushed Dill and serve.

 

Farm Recipes Week 1720

Farm Recipes Week 1720

Harvest Hub Farm recipes-template

This week’s $2.50 per serve meals using the basic pantry needs and this week’s Value Bag items.

 

Chicken and tarragon rolls  – Tarragon grown in Dural

Fennel Risotto – Fennel grown in Horsley Park

Lamb Stew with Daikon – Diakon – Korean Radish grown in Horlsey Park

Vegetarian Chili Con Carne – Red chillies grown in Kemps Creek

Thai persimmon and beef (sweet potato) salad with mint and coriander – Persimmon grown in Wingham

 

Chicken and tarragon rolls

Chicken and tarragon rolls
Recipe Type: Meal
Author: Harvest Hub
Serves: 4-5
Ingredients
  • chicken breast, cut into 5 strips
  • taste freshly ground pepper
  • 1/4 small bunch tarragon
  • 25g Parmigiano Reggiano, grated (Parmesan cheese)
  • 5 bacon slices
  • 1 tbs extra virgin olive oil
  • 1 tbs fresh rosemary, chopped
  • 2 leaves lettuce
Instructions
  1. To make Chicken and tarragon:
  2. Place the bacon slices onto a cutting board and top each with a chicken tenderloin. Grate a little parmesan onto the chicken, season with pepper and top with several tarragon leaves.
  3. Roll them up into even cigar shapes. These can be grilled or fried. For grilling: place on alfoil and evenly grill both sides. For frying: Preheat a frypan with some olive oil and then fry. Drain on paper towel.
  4. Cut them into bite size pieces and pierce with a toothpick.
  5. Serve a bed of lettuce scattered with tarragon leaves and surround them with a drizzle of extra virgin olive oil.

Fennel Risotto

Fennel Risotto
Recipe Type: Rice
Author: Harvest Hub
Serves: 4
Ingredients
  • 1 fennel bulb, shaved
  • 100g mushrooms, thinly sliced
  • 1.2 litres chicken or vegetable stock
  • 50g butter
  • 1 medium onion, finely chopped
  • 1 clove garlic, crushed
  • 300g Arborio rice
  • ½ cup white wine
  • 70g grated parmesan cheese (Harvest Hub)
  • lemon, zested
  • Sea salt and freshly ground black pepper
Instructions
  1. Wash then finely slice the fennel. Put aside.
  2. Bring the chicken/vegetable stock to the boil, keep at a slow simmer.
  3. Put the butter in a large heavy saucepan over low heat. Add onion and garlic and sweat until soft. Add the rice and stir to coat in the butter. Add the white wine and cook for 30 seconds.
  4. Start adding chicken/vegetable stock, a ladle at a time. Slowly add stock as it is absorbed by the rice. Cook for ten minutes then add the fennel and mushrooms. Keep stirring and add remaining stock until the rice is ‘al dente’ .
  5. Finally, stir in the grated parmesan. Season with salt and pepper to taste and serve.

Lamb Stew with Daikon

Lamb Stew with Daikon
Recipe Type: Stew
Author: Harvest Hub
Serves: 2
Ingredients
  • 1 kg lamb shank, 1 piece
  • 1/2 daikon, cut into thick slices
  • 1 onion, quartered
  • 3 cm fresh ginger, crushed
  • 3 garlic cloves, chopped
  • 1/4 tsp red peppers, chopped
  • Salt
  • 1 tbs olive oil
  • 1 onion, finely chopped
  • 1/2 tsp paprika
  • 1 tomato, chopped
  • 1/2 to 1 baby buk choy, chopped
Instructions
  1. Place the lamb in a large casserole pan, clay pot or slow cooker. Add the daikon, onion, ginger, garlic, and peppers. Add enough cold water to cover. Bring to a boil.
  2. Then reduce the heat to low and simmer until the daikon is soft and translucent, about 1-1/2 hours. Season to taste with salt. Remove the lamb and the daikon from the liquid, reserving the liquid. Remove the lamb meat from the bone. Cut the lamb into cubes. Cut daikon into cubes. Set aside.
  3. [b]To make the sauce:[/b]
  4. In a large saucepan, heat the oil over high heat. Add the chopped onion and sauté until golden brown, about 5 minutes. Add the paprika and stir to mix, about 30 seconds. Add the tomato. Add the reserved lamb and daikon, and enough cooking liquid to cover. Bring to a boil and reduce the broth slightly, about 10 to 15 minutes. Reduce the heat and add the buk choy. Cover and steam until the greens are just wilted, about 2 minutes.
  5. Serve immediately.

Vegetarian Chili Con Carne

Vegetarian Chili Con Carne
Recipe Type: Stew
Author: Harvest Hub
Serves: 2
Ingredients
  • 1 tbs of coconut oil or olive oil
  • 1 medium onion, finely chopped
  • 3 cloves of garlic, finely chopped
  • 1 red capsicum, chopped
  • 1 red chilli, deseeded and chopped
  • 2 tsp paprika
  • 2 tsp coriander, ground
  • 1 tsp cumin, ground
  • 1 tsp chili, ground
  • 3-4 cooking tomatoes, diced
  • ½ cup red kidney beans
  • 1/2 cup green lentils
  • 1 vegetable stock cube
  • 2 tbs of tomato paste
Instructions
  1. To prepare the lentils:
  2. In a saucepan place 2 cups water and add lentils. Bring to boil for 20 minutes until they are soft then drain.
  3. In a frypan place oil and sauté the onion until they are soft, approx. 5 minutes. Then add the capsicum and garlic. Fry for an additional 5 minutes. Add remaining spices and stir in.
  4. To this add the tomatoes, tomato paste, red kidney beans, stock and green lentils. Simmer for approximately half an hour and serve on a bed of rice or couscous.

 

Thai persimmon and beef (sweet potato) salad with mint and coriander

Thai persimmon and beef (sweet potato) salad with mint and coriander
Recipe Type: Salad
Author: Harvest Hub
Serves: 4
Ingredients
  • 250g fillet steak (substitute sweet potato)
  • 1/2 tbs olive oil
  • Sea salt and freshly ground black pepper
  • 1-2 persimmons
  • 1 red onion, chopped
  • 1/3 cup mint leaves
  • 1/3 bunch coriander
  • [b]For the dressing:[/b]
  • 2 cloves garlic
  • 1 x 3cm piece of ginger
  • 1 tsp palm sugar (substitute brown sugar)
  • 1 tbs fresh lime juice
  • 1 tbs fish sauce
Instructions
  1. Heat a frypan while trimming the steak of any fat. Add the oil and cook the steak over a high heat for 3 minutes on each side, season and set aside. If using sweet potato do same – slice and fry until slightly soft but add some soy.
  2. To make the dressing:
  3. Peel and crush the garlic, peel and grate the ginger then combine with the sugar, lime juice and fish sauce. Stir to dissolve the sugar.
  4. Peel and slice the persimmons. Slice the steak (or sweet potato) and arrange on the persimmons, on serving plates with thin slices of onion, mint leaves and roughly chopped coriander. Generously drizzle over the dressing and serve.