Know Your Food - Summer Salads
KNOW YOUR FOOD

Know Your Food - Summer Salads

Baby Potatoes


- ALL BOXES -


These tasty staples come from Patrysvlei where Thomas Bergh grows exotic potatoes just outside of Clanwilliam. For the Berghs, farming is about ensuring the food on your table has been responsibly produced and that it's good for you and the planet too. Store your potatoes (unwashed) in a dark cupboard. When you want to cook, bake, fry or boil these earthy bulbs, wash them under cool water. Don’t be afraid to cook them unpeeled – they’re relatively soft and much of the nutritional value of a potato is found in its skin. If baked or fried, the skins add a rustic crunch when coated in olive oil.



Lettuce  


- ALL BOXES -


The lettuce in your box this week hails from Terra Madre, just over the hill in Elgin. The Terra Madre (meaning ‘Mother Earth’) team are all about making sure the soil holds all the goodness – which passes into your food. To keep your lettuce fresher for longer, use a similar technique to what you do with your herbs. Make sure there is as little moisture on the leaves as possible – ideally, store it unwashed and wash it right before using them. Then, place in a sealable bag or container that has a few holes in it to aid with airflow. If your lettuce comes with a root still attached to it, pop it into a container with a little water for the root to dangle in – this will help keep it fresh and crisp for longer. When serving, wash it to get any sand off and then pat dry. This will allow for the leaves to absorb the dressing that you put on, and make them even tastier than they already are.



Beetroots


- ALL BOXES -


There’s Naturally Organic to thank for the nutrient-packed beetroot in your box! Did you know, this humble vegetable is a great source of folic acid, fibre, manganese and potassium, and is a great alternative to red meat. Enjoy roasted whole with olive oil, blended into a soup, added to a salad or processed as beetroot juice. Store your beets in the refrigerator (preferably in a perforated plastic bag). Beets will keep in the refrigerator for 1-3 months. If there’s no room in the refrigerator, beets can also be packed into a container (a bucket or plastic storage box) in moist sand, or peat moss.



Radish


- ALL BOXES -


We’ve got some beautiful roots from Naturally Organic in your boxes. Thinking of having a picnic in Feb? Then make it très French with radish sandwiches – simply slice up your radishes and add to a sliced baguette smeared with butter and a sprinkle of salt – très bon! Fun fact – did you know the name radish comes from the Latin word radix, meaning “root.” The radish is a root vegetable of the mustard family, resembling beets and turnips but with a unique, peppery flavour that can range from mild to very sharp. 



Sweet Peppers


- VEG & PLANT BASED BOXES -


Your sweet peppers are sourced from Umthunzi and can be stored at room temperature, in the fridge, or stored frozen in a zip-locked freezer bag for up to 6 months. Also known as bell peppers, these veggies are a staple in stir-fries and taste great when stuffed with your favourite fillings – it’s as simple as loading roasted peppers up with rice, cheese, ground meat, and/or diced veggies and you have lunch and dinner – sorted, chef! 



Peaches


- ALL BOXES - 


We’ve sourced your peaches from Terra Madre. Ripe peaches can be stored at room temperature for about 3 to 4 days or slightly longer in the refrigerator. For cooking purposes, the skin of a peach can be easily peeled by blanching for 30 seconds. These juicy fruits are not only delicious but also a great source of vitamin A (beta-carotene) and vitamin C.



Dried Cranberries 


- ALL BOXES - 


Your dried cranberries were sourced from Real Food Factory! Cranberries belong to the same family as blueberries and huckleberries and are a good source of vitamin C. In addition, they contain bioflavonoids which have a host of health benefits like strengthening walls of blood vessels and improving overall blood circulation. Enjoy!



Granola 


- ALL BOXES - 


We’ve got Knead Bakery’s granola in your box! There’s no denying that this locally-sourced snackable treat is packed with natural goodness. For a light and healthy on the go snack, add your granola with honey and your fruits of choice to yoghurt – it’s the snack hack we just can’t get enough of.

Spinach Bread 


  • GLUTEN FREE BOXES -

This week’s spinach loaf comes from the one and only Spinach King – the small-but-growing local company with a success story that will give you goosebumps. Spinach King bread is not only deliciously healthy – this bread loaf is empowering and educating people about the value of 'slow' healthy food. Lufefe, owner and founder of Spinach King, says “my dream is not to grow a big business, but rather to own something that can serve my community.” Spinach contains all six major classes of nutrients and is one of the most highly affordable vegetables in the world. The bread is made using organic spinach that is sourced from local micro farms in the metro, tapioca and rice flour – making this loaf 100% certified gluten-free.



Ricotta  


  • BOXES WITH ANIMAL DAIRY -

The creamy, cloud-like cheese found in your box is the Cape’s most dreamy ricotta from Puglia Cheese – a local company that makes authentic handmade Italian cheeses. Ricotta, literally translating to ‘recooked’ in Italian, was traditionally made using leftover whey protein. These days, Ricotta is made directly from cows milk – giving it that extra creamy indulgence. This wonderfully soft, creamy cheese can be used to spruce up any meal of the day – whether you use it in your salad, pasta dish, or even in your dessert, this versatile cheese can do it all.



Plant-based Chevin


  • BOXES WITH PLANT BASED DAIRY -

Find the traditional Chevin-style vegan cheese by Fauxmage in your box. Frauxmage’s dairy-free cheeses are cashew-based, providing a wholesome foundation of creamy goodness that’s guaranteed to thrill everyone’s taste buds. Their outer packaging is made from recycled paper, so you can enjoy Frauxmage knowing you’re being kind to your body and the planet too with this plant-based alternative. Store in your fridge’s vegetable drawer  – ensuring pieces are wrapped in plastic wrap or wax paper.



Oat Milk


-ALL BOXES-


We’ve got a proudly South African oat milk in this week’s Market Boxes. Find the deliciously creamy Oaternative oat milk in your boxes – formulated to match the drinking experience of dairy milk. This oat milk is made from locally grown oats, is locally produced and is not only fresh but cold pasteurized too – meaning that it has not undergone any heat treatment, so the quality and nutrition of the product remains intact. Oats are high in protein, fibre, and are naturally free of dairy, lactose, soy and nuts.

 



Yellowtail 


-MIXED & WHITE MEAT MEDIUM & LARGE BOXES-


Ready for some pan-fried or grilled yellowtail? Enjoy this simple, no-fuss, fish from Abalobi. Although meaty, yellowtail is easy to prepare – season with lemon butter, salt and pepper and a mix of fresh herbs – your fish takes a few minutes to cook and it’s meaty flesh takes on flavour very well. Abalobi is an organisation that seeks to empower small-scale fishing operations through the use of technology that ensures consumers are able to trace the origins of their sustainably-caught, seasonal fish.



Swordfish 


-ALL WHITE MEAT BOXES-


Greenfish’s swordfish steaks are an easy-to-cook game fish that pairs well with most flavours. The white flesh can be seasoned with butter, salt and pepper, lemon juice and pan-seared over medium-high heat. These babies cook in minutes (about 3 to 8 minutes per side). Be careful not to overcook – their low fat content means swordfish easily turns dry. Pair this easy and delicious protein with a salad of your choice!



Back Bacon


-ALL MIXED MEAT BOXES- 


Find back bacon, in some boxes, from Farmer Angus – a regenerative farming business with the production of nutrient dense foods at its core. Ever tried crispy bacon in a salad? If not – now’s a great time to sneak some bacon in your next bowl of leafy greens. Try a mix of crisp bacon, cherry tomatoes, fresh avocado, and sweet corn kernels on a bed of crisp romaine lettuce – all chopped. The combo is absolute bacon x salad perfection. 



Kraut


-PLANT BASED & VEGETARIAN BOXES-


Your ruby kraut is sourced from local plant-based foods producer Gaia Earth Foods. This fermented tangy ruby sauerkraut is made with red cabbage, beetroot, red onion, garlic, ginger, and Himalayan pink salt. Store in the fridge – it will continue to ferment slowly in the fridge and the flavour will develop even more. 



Beef Bavette or Thin Flank


- ALL RED MEAT BOXES-


Remove the beef steak from the packaging, coat it in some oil and season well. Set aside to come to room temperature. Place a pan over high heat. When piping hot, cook the steak for 2-3 minutes per side until cooked to your preference (we recommend under rather than over). Remove from the pan and let rest for 5 minutes before thinly slicing against the grain. 



Prosciutto


-RED MEAT MEDIUM & LARGE BOXES-


Prosciutto means ham in Italian, and we’ve sourced this dry cured, aged ham from Farmer Angus. Your prosciutto can be shredded and added to a summery salad or enjoyed as an appetizer on crostini – it’s a versatile ingredient that adds a strong part smoky, part tangy and part salty flavour to any meal.



If you’re looking for tasteful creations to use your #goodproduce for visit our Recipe Inspiration Page on https://farmersmarket.ucook.co.za/blogs/recipe-ideas