Blog

Check in here for a weekly update on the great local food we're delivering, and what's happening around the Intervale Food Hub!

Meal Plan for Intervale Food Hub Summer 2017 - Week #6

intervale food hub meal plan for summer 2017 week 6

This week here at The Intervale Food Hub we worked to create a meal plan for you featuring easy to make foods using local ingredients! Using our Locavore Package, you can easily create these delicious, nutritious recipes in your own kitchen!

Vermont Vegetable and Eggs

And when it comes down to it, that’s what everyone looks for in the foods they cook, accessibility, sustainability, time-sensitivity, and (most importantly) flavor.

What’s on the Menu:

Meal #1: Chimichurri Steak with Napa Cabbage

Meal #3: Roasted Squash Salad with Meslcun

Meal #4: Crunchy Green Vermont Salad

Meal #5: Summer Veggie Omelet

Plus Cucumber Mint Water

 

Meal #1: Chimichurri Steak with Napa Cabbage

Steak

A great source of both protein and vegetables, this chimichurri steak with napa cabbage greens manages to stay light and fresh while packing in an entire flavorful, protein-dense steak!

Primarily consisting of local Vermont steak, locally produced chimichurri sauce, and locally grown napa cabbage, this dish hits the mark when it comes to both health and sustainability. Consisting of approximately 24g of protein per serving, the steak used in this dish meets almost half of your daily recommended protein intake!

While the local steak used in this dish may appear to be the meal’s centerpiece, it’s the locally produced chimichurri sauce which brings this classic to the next level. A traditional sauce indigenous to the Argentina-Uruguay region of South America, chimichurri sauce is a spicy, parsley-based sauce. With that being said, chimichurri is an extremely versatile sauce and can be deliciously used in anything from pasta, to meat, to grilled veggies, to salad dressing and more. Perhaps the most important thing about this recipe is that it’s a quick, easy dinner to make (that’s right, cooking meat can be quick AND easy). Now, just remember to cook, eat, and enjoy!

The Instructions:

  1. Mince 2 cloves of garlic, chop 5-7 napa cabbage leaves, and slice 2-3 mini onions into strips. Reserve the stems to garnish with later if you’d like.

  2. Melt 2 T of scallion butter in a large frying pan over a medium-low heat.

  3. Put the minced garlic and the napa cabbage leaves into the frying pan and toss with soy sauce, salt and pepper to taste. Cook until wilted or brown. Place on the bottom of a serving dish when complete.

  4. Place the sliced onions into the pan until caramelized/browned. Put the onions into a small (separate) dish to use later.

  5. Coat your steak in approximately ½ c of chimichurri sauce.

  6. Melt more scallion butter in the frying pan (if needed) over a medium-high heat.

  7. Cook the chimichurri steak in the pan for about 5-10 minutes or until cooked.

  8. Plate your steak on top of the wilted cabbage. Coat with caramelized onions, along with scallions and more chimichurri sauce if desired.

  9. Serve and enjoy!

The ingredients:

Intervale Food Hub Ingredients:

  • 5-7 Napa Cabbage Leaves
  • 1 Steak
  • 2-3 Mini Onions
  • ½ c of Chimichurri Sauce
  • 2 T of Scallion Butter

Kitchen Staples:

  • Salt/Pepper (to taste)
  • 2 Cloves of Garlic
  • 3 T of soy sauce
 

Meal #3: Roasted Squash Salad with Mesclun

Summer Squash

This vegetable-dense salad using local Vermont produce can work perfectly either as a quick, refreshing lunch, or as a healthy side to a dinner centerpiece. Consisting of zucchini/yellow squash, mesclun greens, and snow peas, this salad practically screams summer in Vermont! Through its contrast of sweet, spicy, and bitter local ingredients, this meal packs in tons of flavor, tons of local ingredients, but not tons of your time. Only taking up about 20 minutes of prep-work overall, each ingredient and subsequent flavor works to create both a delicious and a nutritious meal!

More specifically speaking, the summer squash (of the yellow variety) used in this dish provides the salad with a soft and sweet texture, while also serving to be a great source of beta-carotene! Essentially serving as the nutritionally functional form of Vitamin A, beta-carotene basically works to maintain eye health and eyesight so you can see some beautiful summer days! Along with the sweet summer squash used in this recipe, we also used a bitter, spicy mesclun green mix. Defined as a salad mix consisting of various young greens, mesclun base provides you with an eclectic array of flavors, vitamins and minerals.

 

The Instructions:

  1. Preheat the Oven to 350 degrees.

  2. Thinly slice your zucchini or yellow squash. Toss in 2 T of olive oil and salt/pepper to taste on a large baking sheet.

  3. Bake for 15-20 minutes or until fully cooked.

  4. Thinly slice 1 mini onions, chop 1 scallion, and roughly chop ¼ c of snow peas.

  5. Whisk together ¼ c of olive oil, ¼ c of balsamic vinegar, 2 T of maple syrup, and salt/pepper/rosemary/thyme (to taste).

  6. In a large bowl combine 3 c of mesclun greens, 1 chopped mini onions, 1 chopped scallion, and ¼ c of snow peas. When the squash is ready, place on top of your salad.

  7. Toss with maple-balsamic dressing and serve!

The ingredients:

Intervale Food Hub Ingredients:

  • 2 Yellow Squash and/or Zucchini
  • 3 c of Mesclun Greens
  • 1 Mini Onion
  • 1 Scallion
  • ¼ c of Snow Peas

Kitchen Staples:

  • Salt/Pepper/Rosemary/Thyme (to taste)
  • ¼ c of Balsamic Vinegar
  • ¼ c of Olive Oil
  • 2 T of Maple Syrup
 

Meal #4: Crunchy Green Vermont Salad

Napa Cabbage

The best thing about Vermont in the summer? Definitely all the fresh, local veggies! Using almost entirely local Vermont ingredients, this Crunchy Green Vermont Salad requires no cooking or heat prep at all! Making it a huge time-saver, energy saver, and heat preventer. What more could you ask for in a yummy, healthy salad?

Using freshly grown ingredients like snow peas, mini onions, and napa cabbage, each of these elements provides a cooling, hydrating element to the dish, while also creating a crunchy, refreshing texture to the salad overall. Serving as a particularly good source of plant based folates, this napa cabbage throws in a whopping 77 mg of calcium per 16 calorie serving! Making it a nutritionally dense but not energy dense food product. Score!

The Instructions:

  1. Roughly chop 1 head of napa cabbage, 1 cucumber into small cubes, thinly slice 1 mini onion, 1 scallion, and ½ c of snow peas.

  2. Whisk together ¼ c of olive oil, ¼ c of chimichurri sauce, ¼ c of champagne vinegar, and salt/pepper (to taste).

  3. In a large bowl combine your napa cabbage, cucumber, onion, scallion, and snow peas. Toss with dressing and serve!

 

 

 

The ingredients:

Intervale Food Hub Ingredients:

  • 1 Head of Napa Cabbage
  • 1 Cucumber
  • ½ c of Snow Peas
  • ¼ c of Chimichurri Sauce
  • 1 Mini Onion
  • 1 Scallion

Kitchen Staples:

  • ¼ c of Olive Oil
  • ¼ c of Champagne Vinegar (can be substituted for a different kind of vinegar)
  • Salt/Pepper (to taste)
 

Meal #5: Summer Veggie Omelet

Omelet

Honestly, I’m a sucker for a good omelet. They’re versatile, they’re easy, they’re flavorful, they’re healthy. What more could you ask for in a breakfast food? This omelet in particular uses almost exclusively local Vermont ingredients making it exceptionally unique, sustainable and fresh. Here at the Intervale, we used mesclun, summer squash, and onion to compliment the local egg and cheese used in this dish, but you can feel free to use whatever local, sustainable veggies you have on hand. While this may seem like a lot of ingredients for an egg dish, that’s the great thing about omelets-- they make it easy to pack in the protein, vitamins, minerals, and flavor all into a simple package.

While we’ve definitely discussed the nutritional benefits of eggs with their protein and amino acid density, today, this omelet is primarily about the cheese. The local cheese used in this omelet takes the already fresh, delicious, and easy ingredients in this omelet to another level. Produced by Vermont’s very own Mt. Mansfield Creamery, the halfpipe cheese from our Locavore package utilizes ingredients like raw local milk and a hint of salt to create a flavorful, moist, and nutritious cheese to use for anything and everything. Along with all that deliciousness, the raw milk base for this aged cheese also serves as a great source of probiotics, and contains all 8 essential amino acids (just like eggs)!

The Instructions:

  1. Thinly slice 1 mini onion, ¼ c of summer squash, and mince 3 cloves of garlic.

  2. In an omelet pan, melt 2 T of scallion butter over a medium-low heat.

  3. Place squash, onion, and garlic into the pan and cook until caramelized/browned. Put the mesclun in the frying pan right before your other vegetables are done (the greens will wilt quickly).

  4. Whisk together 3 eggs, salt/pepper/rosemary/thyme (to taste).

  5. Pour the egg batter over the cooked/cooking vegetables and cook until the egg is gelatinized.

  6. Thinly slice 3-4 pieces of Mt. Mansfield Creamery Cheese.

  7. Place cheese slices on top of the cooked egg and lower the stove heat to a simmer. Cover until your cheese is melted.

  8. Fold in half and serve!

The ingredients:

Intervale Food Hub Ingredients:

  • 3 Eggs
  • ½ c of Mesclun
  • ¼ c of Summer Squash
  • 1 Mini Onion
  • 2 T of Scallion Butter
  • 3-4 Slices of Mt. Mansfield Creamery Cheese or cheddar cheese

Kitchen Staples:

  • Salt/Pepper/Rosemary/Thyme/Garlic Powder (to taste)
  • 3 Cloves of Garlic
 

Cucumber Mint Water

cucumber

Another quick and easy recipe? Say what!? In recent years, a major trend that has come about for organic and health conscious foodies alike has been fruit, vegetable and/or herb infused water. This cooling, refreshing, and local recipe only takes a couple minutes of prep, but still makes a huge difference in its flavorful addition to your glass of water. Along with this recipe being easy and delicious, it also provides subtle health benefits like being dense in vitamin B and anti-inflammatories! In the midst of these hot summer days, remember to stay hydrated!

The ingredients:

Intervale Food Hub Ingredients:

  • 1 Cucumber

Kitchen Staples:

  • 4-5 Cups of Water
  • 3 Mint Leaves

The Instructions:

  1. Thinly slice your cucumber.

  2. Pour 4-5 cups of water into a large pitcher or jar of your choosing.

  3. Place the sliced cucumber and 3 (or more) whole mint leaves inside.

  4. Let the cucumber-mint water mixture soak for as long as desired.

  5. Drink this yummy, simple, refreshing treat ASAP!