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Southern Braised Greens

Southern Braised Greens

Chef Leah Burback
Braised greens have been traditionally made more approachable by the use of butter, bacon, brown sugar, garlic, vinegar, and spice. This recipe uses collard greens, but they are one of many tough bitter greens that contain great nutritional value while being tough to swallow. Enjoy this decadent braised recipe with your favorite southern entrees.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Appetizer, Breakfast, condiment, Side Dish, Snack
Cuisine American, Comfort Food, Southern Soul
Servings 6 servings

Equipment

  • heavy bottomed wide stock pot (or rondeau)

Ingredients
  

  • 2 oz Butter or ghee (add 50% more if substituting for mushrooms)
  • ½ lb bacon or mushroms
  • 1 cup yellow onions diced
  • ⅓ cup garlic rough chopped
  • 1 Tbsp red chile flakes adjust to preference
  • ¼ cup local raw honey
  • 1 Tbsp molasses, blackstrap
  • ¼ cup apple cider vinegar
  • 4 cups collard greens washed, destemmed, chopped into 2" squares (try other greens like beet, swiss chard, broccoli, kale, or a combination)
  • 1 quart stock or broth low sodium chicken or pork for meat, mushroom or veggie for meatless
  • to taste salt and black pepper

Instructions
 

  • Preheat braising pot(rondeau) over medium heat. Add butter and bacon and saute until the fat renders out of the bacon and starts to get crispy. (or until mushrooms are browned)
  • Add in onions, garlic, and red chile flakes. Sauté until translucent and just starting to caramelize.
  • Stir in honey and molasses until thick and bubbly. Deglaze with apple cider vinegar and reduce down.
  • Start adding greens in large handfuls with 1 cup of stock and stir frequently. Add a new handful of greens with stock until all of both ingredients have been wilted and added.
  • Reduce to a low simmer and cook for at least 30 minutes and the liquid has created a syrup like sauce.
  • Check tenderness and adjust seasoning with salt and black pepper to taste. Greens should not be tough to chew when the braising process is complete.

Notes

Try large kale leaves, broccoli greens, swiss chard leaves and stems, beet greens and stems, or squash leaves. This recipe will help break down greens high in vitamin k and a. Please use caution with foods high in vitamin k as they interfere with blood-thinning medication.
Keyword bacon, braising, butter, eat the rainbow, garlic, peasant dish, Slow Cooked, zero waste
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Winter Squash Soup

Squash soup
Squash soup

Winter Squash Soup

Chef Leah Burback
Rich, creamy, sweet and savory soup that will warm you through to your soul. Simple soup to eat by the bowlful or use as a base for other great dishes.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Course Appetizer, broth, garnish, Main Course, sauce, Side Dish, Soup, stock
Cuisine American, French, Indigineous, Native American, Peasant
Servings 2 quarts

Equipment

  • blender or immersion blender

Ingredients
  

  • 1 each onion, medium size, diced
  • 3 each carrots, medium size, diced
  • 1 each apple, peeled deseeded and chopped granny smith, opal, honeycrisp, fuji, gala or pink lady
  • 3 cloves garlic, smashed
  • 1 each fall/winter squash, peeled deseeded and diced butternut is the easiest to process but also try dumpling, buttercup, red kuri, blue hubbard, and small pie pumpkins
  • ¼ cup olive oil
  • 1 quart water or stock use veggie, chicken, turkey, or corn stock to match desired flavor profile
  • ¼ cup maple syrup, pure
  • 1 tsp paprika
  • 1 tsp allspice
  • ½ tsp nutmeg
  • ½ tsp cayenne pepper
  • ½ tsp cinnamon
  • 1 Tbsp sea salt

Instructions
 

  • In a wide bottomed soup pot, sauté veggies and apples in olive oil on medium heat.
  • Once softened, add dry seasonings, and sauté until spices become lightly toasted.(the smell is important here)
  • Stir in maple syrup and add your stock of choice. Bring this up to a boil and reduce to a simmer until veggies and apples are tender and soft all the way through.
  • Blend in the pot with an immersion blender, or in batches in the pitcher blender until silky smooth.
  • Adjust seasoning to taste, add a bit more maple to increase sweetness, lemon juice to bring out the flavors, increase salt if the flavors are muddled, add a bit of oil or a dollop of yogurt if sour.

Notes

More tart apples with a tinge of sweetness work best for this soup, lean towards the sweeter side if the carrots or squash are less sweet and out of season. Also keep an eye out for your local apple varieties when they are ready, worth the addition. 
Try using this for a pasta sauce base and add a bit of cream or yogurt with your favorite cheese. Or smother your favorite tamales or burritos.
Top with crispy bacon, grilled chicken, quinoa, tart sweet cranberry sauce, or fresh herbs and goat cheese.
 
Photo by Cala on Unsplash
Keyword appetizer, condiments, eat the rainbow, garnish, hearty vegetable, make ahead, pasta sauce, squash
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Stuffed Cabbage Rolls

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Stuffed Cabbage Rolls

Chef Leah Burback
Get the most out of those big leaves of cabbage and make enough comfort food for the whole family. Use techniques like blanching, sauteing filling ingredients according to cook time, and casserole baking.
Print Recipe Pin Recipe
Prep Time 45 minutes
Cook Time 20 minutes
Total Time 1 hour 5 minutes
Course Appetizer, Breakfast, Lunch, Main Course, Side Dish
Cuisine American, Comfort Food, Eastern European, Peasant
Servings 6 people

Equipment

  • Stock Pot for blanching
  • Bowl of Ice Water
  • saute pan
  • mandolin or Knife Cuts

Ingredients
  

Cabbage Wraps

  • 12 each Large outer Cabbage Leaves Cut out the thick center stem up to about halfway up the leaf
  • 1 gal Salted Boiling Water Stock Pot
  • ½ gal Iced Water Bowl

Filling

  • 1 lb WY Ground Beef 80:20 Substitute Mushrooms for Veggie Opt or Half and Half
  • ½ lb Potatoes, small dice Russets, yukon gold, or your favorite hash type potato
  • 1 cup Medium-sized Carrots, small dice about 2 each
  • 2 cups Onion, small dice about 1 large onion. Yellow or White sharp Onions are traditional Red for color and aggressive flavor
  • 1 cup Cabbage Scraps, chopped small center veins from larger leaves or other bits that usually don't get used
  • 4 each Large Cloves Garlic, rough mince
  • to taste Salt and Black Pepper
  • ½ cup Mustard Smoky Mustard, Whole Grain, or Spicy Brown work well.
  • 1 Tbsp Worchestershire Sauce Sub Soy Sauce/Aminos for Vegan

Instructions
 

Filling

  • Once all ingredients are cut into small dice, preheat a medium-large skillet to medium high heat.
  • Brown room temperature ground beef and crumble into small pieces as it cooks. Season with a small amount of salt and pepper while browning. When all the beef is browned, remove and reserve in a strainer to seperate excess fat and juices.
  • In the same saute pan add a couple of tablespoons of the beef fat to the pan and saute potatoes and carrots, season with a small amount of salt and pepper at each addition of vegetables. Cook until the potatoes begin to soften and brown in spots and the carrots begin to change texture (2-3 minutes).
  • Add in onions and chopped cabbage, saute until translucent and starting to brown. 2 minutes
  • Add minced garlic for 1 minute until you can smell it. Add Beef back in and ¼ cup of beef liquid, water or beer.
  • Stir in mustard and adjust seasoning to taste. Optional to add other herbs or chili flakes at this point. Reserve and let cool for assembly.

Cabbage Wraps

  • Once the leaves have their center veins removed place in the pot of boiling water with the lid on for 1-2 minutes ( 1 min. longer for tougher cabbage leaves)
  • Remove and immediately shock to stop the cooking process in the bowl of iced water.
  • Remove and place on cooling rack to drain and partially air dry.

Assembly

  • Brush casserole dish with oil or remaining beef fat. Try a 9"x13" or 10" round or a large oval enamelware dish about 2-3" deep, heatproof up to 450F.
  • Lay each cabbage leaf out on a cutting board or protected surface. Place ⅓-½ cup of prepared filling in center. Fold the long edge over the filling tuck in the ends and roll like a burrito to contain filling in the cabbage wrap.
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  • Place each roll into the baking dish, each roll should be touching, not a lot of excess space between them.
  • Once the dish is full, brush the tops of the rolls with more mustard and sprinkle with salt and pepper.
  • Reserve in the fridge for up to 5 days, freeze in an airtight covered dish for up to 6 months or prepare to bake.

Baking

  • Preheat oven to 400F. (If pulling prepped casserole from freezer, slack thaw in the fridge overnight to avoid breakage)
  • Bake for 20 minutes or until browned on top. Serve hot with your favorite mustard sauce or beer cheese sauce. Goes well with WY craft beer!

Notes

Serve as an entree with your favorite side dish, as a medley of appetizers, with an egg on it for breakfast or as a quick easy lunch option!
Keyword appetizer, aromatic, baked, beef, blanched, cabbage, carrots, casserole, garlic, hearty vegetable, make ahead, meat alternative, onion, peasant dish, penny saving, potato, zero waste
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Nutritional Value of Eating Local

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Our overall health is largely determined by our diet and the food we eat, and whether those foods are nutrient-dense or nutritionally depleted. In 2004, a landmark study compared the nutritional content of 43 different fruits and vegetables from 1950 and 1999. Using data from the United State Department of Agriculture, the research found that produce harvested in 1999 contained significantly less protein, calcium, potassium, iron, vitamin B12 and vitamin C, suggesting that “any real declines are generally most easily explained by changes in cultivated varieties.” In other words, nutritional content has deteriorated in exchange for higher volume. 

It’s not hard to see why or how this happened. Today, industrial agriculture and big box retailers have managed to develop a supply chain that provides Wyoming with strawberries in January. As unnatural as this may be agriculturally, today’s consumer demands it. This, in conjunction with an exploding population, has forced farmers to change virtually every step of harvesting produce, from soil cultivation to transportation to distribution. And as beneficial as widely available fruits and vegetables may be, it comes with a trade-off; they’re not nearly as good for you as they should be.

Soil for higher yields is stripped of minerals and nutrients

Industrial agriculture is monocultural, meaning that the same soil produces massive quantities of a single crop year after year. It requires year-round harvesting, and the use of numerous harsh herbicides and pesticides. This forces the soil to work much harder under tougher conditions, ultimately stripping it of minerals and nutrients it would otherwise pass into plants. The point of monocultural farming isn’t to make nutritious, tasty food; it’s to harvest larger, pest-resistant crops with higher growth rates.

Transportation requires produce to be picked before its ripened 

When a Wyoming grocery store buys tomatoes from either Florida or California, the nation’s leading producers of tomatoes, it can obviously take a long time to get there. And depending on by whom and how they’re transported, those tomatoes are exposed to varying levels of air, artificial lights and temperature fluctuations. Fruits and vegetables are most nutritious and taste best when they’re picked at the peak of freshness, and they start losing nutrients around 24 hours after being picked. It can take a week for these tomatoes just to arrive in Wyoming, then several days more before they’re purchased from the store. So those tomatoes have to be picked when they’re green and hard – well before they’re ready and well before they’re able to mature into their most nutritious state. 

Grocery stores’ practices are designed to preserve produce as long as possible 

Retailers have varying standards for maintaining and selling produce. Big box retailers are working with thousands of items of inventory and dozens of employees. The longer they’re able to keep fruits and vegetables from rotting, the longer they’re able to sell them. Preserving a plant in a form that would be attractive to customers is a much higher priority than maintaining nutritional integrity. It’s common practice for grocers to use wax that will make apples gleam and make cucumbers last days longer than their natural shelf life. 

The care and storage of produce is a complicated process, so education is an important component, especially when you’re managing dozens of different fruits and vegetables in one store. Zucchini, for example, has a high respiration rate, so if it’s not given adequate ventilation in the right temperature, it will respirate and mold faster. But large numbers of employees and high turnover rates make it impossible for large retailers to adequately educate their staff on all the intricacies of giving that zucchini all the love and care it deserves.

There are more nutritious options available

Plants are a lot like people. To be at their best, they need adequate nutrition, rest and attention. Industrial agriculture provides massive amounts of food to massive amounts of people, which is critical for society. As essential as this is, it does come at the expense of nutritional value. Fortunately, there are alternatives.

Healthy soil results in healthy fruits and vegetables

At Lloyd Craft Farms in Worland, nutrition is the priority. It’s Terri and Lloyd Craft’s mission to provide the kind of food they want to serve their family. “People are amazed at how much better fresh produce tastes. It’s a combination of mineral-rich soil, the weather and how quickly we’re able to get it to people. We’ve been doing this for 11 years, so we’ve spent that time building the soil back up,” Terri said. 

They spent their few first years in business harvesting their land. Robust, diverse crops, an off-season to replenish, and constant care have resulted in soil crawling with worms, which is the kind of soil healthy enough to naturally fight pests and disease without chemicals. It’s the kind of soil that isn’t possible to cultivate on a large scale. 

The less distance produce travels, the better

Wyoming weather may not seem conducive to growing flavorful, nutrient-dense produce, but according to Terri, the dry conditions are actually ideal. Although the growing season is shorter here, the desert climate of the Big Horn Basin mean she doesn’t have to worry about mold or fungus. Mild summer temperatures afford her cool mornings to harvest her crops and immediately refrigerate them. They’re boxed that afternoon, returned to the cooler for overnight storage, then delivered across the state in a refrigeration truck, which Terri says is key for maintaining nutrients. 

“Plants are living things. When vegetables and fruits are removed from the mother plant, they stop growing and they stop producing nutrients,” Terri said. Local farmers keep fruits and vegetables on the mother plant until they’re ready to be picked, because it doesn’t take a week to get it to the store. Additionally, Wyoming producers know the best ways to distribute across Wyoming, so they better control variants like air, light and temperature. So those tomatoes that were imported from California and Florida picked when they’re green and hard could come from a Wyoming grower, and picked when they were deliciously red and soft, and at their most nutritious.

Local farmers partner with smaller retailers 

While delivery is technically the end of Terri’s portion of the supply chain, she won’t drop her produce off just anywhere. “Having people on the other end who are as passionate and knowledgeable as you are is so important. They need to baby the plants like you do,” she said. She works with retailers who are educated on nuances like the high respiration rates of zucchini, because she believes that her plants, and the people who eat them, deserve better.

How can I eat more nutritionally?

So if accessing the freshest, most nutritious produce is a priority in your family, there are a few things you can do:

  • Eat produce in season
  • Buy food that was grown close to you
  • Purchase from smaller farmers

In other words, eat locally. #EatWyoming

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How to Extend Your Growing Season

Joe Wesnitzer of Papa Joe's Produce in Sheridan, Wyoming

Food producers and retailers across Wyoming want locally grown food year-round, but it’s a cyclical challenge. Producers don’t want to make the investment of greenhouses and season extenders without guaranteed demand for product, and retailers can’t rely on locally grown food if they’re not sure of supply. But the good news for producers, retailers and consumers is that the proof of concept, both in terms of quality of food and in consumer demand, is already there. Everyone just needs to get on the same page to figure out how to make year-round food happen. And this is happening. A group of committed partners including the Wyoming Food Coalition, Eat Wyoming, producers and retailers are finally all working together to solve this chicken and egg problem – even if Wyoming isn’t necessarily known as a poultry state.

Wyoming’s interest in locally grown foods is growing

Joe Wesnitzer, the namesake of Papa Joe’s Produce in Sheridan, has seen interest in locally grown food explode over the last six years. When Wesnizter first began farming, it was a passion project supplemented by his full-time job. He loved growing, and he wanted to give his community the option of healthier and tastier locally grown foods. He started selling his lettuce and herbs at local farmers market throughout the summer months, but he quickly realized demand was much bigger than a part-time hobby. Local retailers were interested in carrying his product, and restaurants wanted to use Papa Joe’s Produce in their dishes. But to fulfill these contracts, he couldn’t just grow by himself June through September. Three greenhouses, two high tunnels, two employees and tens of thousands of pounds of lettuce later, Wesnitzer is just getting started.

“As each community gets to know their local producers, demand only grows. The local food movement has been dramatic here in Sheridan, and I’m confident that if there were something like this in every town, we could keep trucks off the road, healthier foods in our communities and our economy would grow,” Wesnitzer said. Though his greenhouses were initially a steep out-of-pocket investment, they’ve become financially sustainable. A “retired” farmer, Wesnitzer doesn’t prioritize sales, but due to the increase in demand for locally grown products, he continues to organically acquire new customers and contracts. 

Contract and other large-scale opportunities for bulk sales exist and are expanding

Wyoming Food Coalition President Adam Bunker believes this trend will continue upward, so his organization, along with a network of producers, restauranteurs, wholesalers, retailers and other agencies, are working to guarantee it. All of these groups need each other, but up until now, they’ve largely been siloed, which has been at the detriment of everyone on the supply chain: producers, retailers down to your Wyoming neighbor consumers.

“What we need to do is approach these topics from positions of collaborations,” Bunker said. This December, the Vibrant Farmers and Infrastructure working group of the Wyoming Food Coalition is organizing a first-of-its-kind Wyoming food buyers and sellers conference, which will bring farmers together with major wholesalers like restauranteurs, retail grocers and even school districts. This conference has been in the works for years, but by finally bringing everyone to the same (well-stocked) table, producers can learn what kind of demand exists and retailers can learn how robust the supply is.

Demand for locally grown food has always existed, but quantity has always been the major challenge, Bunker says. School districts want to serve healthier produce to their students, but that contract requires massive volume. Similarly, restaurants and retail grocers want to be part of the locally grown foods craze, but they’ve been hesitant about reliability in the same ways that growers have been hesitant about investing in off-season growing equipment. “The opportunities are there, and one of our main initiatives is empowering everyone to be able to work together,” he said.

In addition to the upcoming conference, the Wyoming Food Coalition, Eat Wyoming and other agencies are educating stakeholders on the benefits of locally grown foods for Wyoming’s health – both nutritionally and our bottom line. For restaurants, simply comparing the price of local and national retailers is only a small part of the story, because freshness pays dividends. Locally grown produce may appear to have a higher price tag, but it’s typically harvested within just 24 hours of delivery, as opposed to days or even weeks prior like national suppliers, so restaurants are forced to throw out produce that has gone bad. Eliminating waste and serving better food pays for itself. On the retail end, smaller grocers are excited to make shelf space for locally grown foods, and even national retailers are becoming more of a possibility with Fresh Foods Wyoming currently in talks with Whole Foods in Jackson.

Opportunities for locally grown food doesn’t stop at restaurant menus or on grocery store shelves. Legislators are seeing economic potential for farming as our state finds new ways to supplement revenue. Food will be a valuable way to keep money in Wyoming, and we don’t even need to diversify our portfolio to achieve this; legislators are learning they just need to support existing growers who are already here and working. 

Resources are available to prepare your business

Of course, for restaurants, grocers and legislators to rely on locally grown foods, it has to be available year-round, so greenhouses and season extenders will be critical, which can put producers under pressure. The best way to know if your business is ready to make that kind of investment is to understand the minutiae of your finances, he says. “Producers, take time to know your numbers. I know that can be scary. But when you take time to learn that, it takes all of the uncertainty out of doing business, so you can adjust your wholesale and retail prices. Knowing those numbers is critical to making the business side of growing work,” he said. 

For help understanding these numbers, Bunker recommends reaching out to the Wyoming Small Business Development Center. It’s a free resource to anyone in Wyoming, and their financial models will help growers understand their fixed costs, sales volume and pricing structure, all of which are crucial information to become a profitable business. It can also help put a big investment like a greenhouse into context, including feasibility and the time it would take for that investment to pay off. Additionally, the SBDC helps with other business requirements, like registering as an LLC, tax planning, marketing and other resources that can make a business as viable as Wyoming-grown produce.

Big things are coming for Wyoming-grown food

Northern Wyoming has a 100-day growing season, Papa Joe Wesnitzer estimates, but the most basic a season extender gives him 40-60 extra days on both sides. It can double his season. Most extenders require little to no maintenance, and some covers last up to ten years. Wesnitzer encourages growers to begin with high tops and other season extenders to see how these additional days can turn into more dollars for your bottom line. The demand is already there, and it’s becoming even bigger with contracts soon to follow. Wyoming needs our best producers, like you, to be part of it. Think of how it can all grow. 

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Pasta Primavera & Cured Egg Yolks

Cured Egg Yolks

Pasta Primavera

Chef Leah Burback
Fresh vegetables in a creamy sauce for a spring back from winter dish.
Print Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Lunch, Main Course, Salad, sauce, Side Dish
Cuisine American

Equipment

  • large saute pan
  • mesh strainer or colander
  • spatula or whisk

Ingredients
  

  • 2 cups Spring Vegetable medley Try combinations like Cauliflower, Broccoli, Asparagus, Snap Peas, Carrots, Green Beans, Spring Garlic, Beets, etc…
  • 2 Tbsp. cooking oil
  • ½ cup aromatics & herbs ¼ cup sweet onions & garlic ¼ cup parsley, rosemary, thyme, oregano, fennel fronds,
  • 1 cup Chopped Greens use fresh spring tender greens like kale, swiss chard, arugula, spinach, red mustard, dandelion, pea tendrils, carrot greens, etc…
  • 8 oz whole milk or comparable alternative
  • 8 oz cream cheese or your favorite greek yogurt
  • 2 Tbsp butter
  • to taste salt and fresh ground black pepper
  • 2 cups Pasta or try serving over Oat Groats or Baked Potatoes
  • as needed Your favorite Toppings try fresh microgreens, crumbled bacon, toasted nuts/seeds, and perhaps a sprinkle of aged cheese and a bit of our cured egg yolks

Instructions
 

  • Choose a seasonal medley of vegetables. Prepare these into similar bite sized pieces.
    2 cups Spring Vegetable medley
  • Blanching: To preserve the color, flavor and texture of these fresh spring veggies. Prepare a boiling pot of water, use a strainer to cook each kind of the bite-sized veggies until just under done. Immediately strain into an ice bath to halt the cooking process. Remove from the water once cool and mix into a medley, reserve for pasta preparation.
    2 cups Spring Vegetable medley, to taste salt and fresh ground black pepper
  • In a large saute pan over medium-high heat add cooking oil, saute the spring vegetable medley for 1-2 minutes until beginning to brown. Season with a small amount of salt and pepper with each addition of ingredients.
    2 cups Spring Vegetable medley, 2 Tbsp. cooking oil, to taste salt and fresh ground black pepper
  • Add in the aromatics and herbs and saute for another 1-2 minutes until onions begin to sweat. Saute in the chopped greens. Season.
    ½ cup aromatics & herbs, to taste salt and fresh ground black pepper, 1 cup Chopped Greens
  • Pour in the milk and bring up to a simmer(1-2 min), season. Turn heat down to medium low, while stirring add 1 Tbsp at a time of the cream cheese or greek yogurt and the sauce should begin to thicken. Remove from heat and add butter in small pieces at a time to continue thickening the sauce.
    8 oz whole milk, 8 oz cream cheese, 2 Tbsp butter, to taste salt and fresh ground black pepper
  • Once the sauce has thickened pour over your favorite pasta, oat groats, or baked potatoes.
    2 cups Pasta
  • Top with fresh microgreens, crumbled bacon, toasted nuts/seeds, and perhaps a sprinkle of aged cheese and a bit of our cured egg yolks.
    as needed Your favorite Toppings
Keyword 30 minute recipe, aromatic, artichokes, bacon, beets, blanched, broccoli, broccolini, butter, eat the rainbow, fresh herbs, from the garden, green beans, greens, hearty vegetable, herbs, pasta, pasta sauce, primavera, spring

Cured Egg Yolks

Chef Leah Burback
Preserve and use those extra egg yolks for months after the whites have been used. Try these delicious golden orbs grated on pasta, salads, or anything that needs a rich salty bite similar to the best aged cheeses.
Print Recipe
Prep Time 15 minutes
Cook Time 7 days
Drying Time 7 days
Total Time 14 days 15 minutes
Course condiment, garnish
Cuisine American, French, Italian

Ingredients
  

  • 12 each whole egg yolks
  • 2 cups kosher salt
  • ½ cup sugar

Instructions
 

  • Mix dry ingredients into a tray or casserole dish that will hold twelve egg yolks side by side (9×13), Reserve half of the mixture to the side.
  • With a spoon or clean egg, create twelve rounded indentations in the curing mixture. Gently place separated yolks into these indentations, take care not to pop the yolk membrane.
  • Sprinkle remaining mixture over the surface of the yolks until covered. Place tray lightly covered on a level surface in a refrigerator for 7 days.
  • After 7 days remove egg yolks and brush off excess curing mixture.
  • Place on a dehydrator tray, or hang individually wraped in cheesecloth, in a dry environment (less than 40% humidity) for one additional week until the yolks have a tough dry cheese like consistency.
  • Once dried properly these can be stored for 2-3 months in an airtight container, 6 months in the fridge.

Notes

Using a fine grater or micro planer, top dishes like pasta, salads, or many others for this bite of rich salty-sweet egg akin to aged cheeses.
Keyword curing, drying, egg yolk, eggs, peasant dish, penny saving, preserve, salt, thrifty
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Let Food Be Thy Medicine

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So proclaimed Hippocrates, but what does that mean in everyday life? Explore a handful of awesome foods you can add to your palate today and learn how they benefit your health!

Mother Earth News | Originally published in April of 2018 | By Laura Berlage, North Star Homestead Farms

Dan Buettner, in his recent TED talk that shared lessons learned in the study of vibrant centurions, noted that longevity is 10% genetics and 90% lifestyle choices.  Second on his list after meaningful social connections was “Eat Wisely.”

Of course, we’ve all heard the message that we need to pay attention to what we eat, in tandem with leading an active lifestyle, but what does that actually mean in an everyday practice?  How can we get to that place where the Greek physician Hippocrates’s admonition of “Let food be thy medicine and medicine be thy food” has a real and profound impact on our own lives?

The answer is not as daunting or complex as it may seem.  “Eat food, not too much, mostly plants” says renowned food expert and journalist Michael Pollan, which is a great guiding principle when making that key choice about what’s for dinner.  In this article, I’ll unpeel the benefits of a few awesome foods you can add to your wellness toolkit this week.  Why not try eating your way to a more vibrant you?!

Kale

Top of the list for super foods, kale is a member of the broccoli family.  It’s rich in magnesium, potassium, and vitamin C—a combination that makes it even more potent than spinach for lowering blood pressure.  In some cases, consuming kale regularly has been shown to lower blood pressure as much as taking a blood pressure medication.  Add kale to your salad, soups, eggs, and stir fries.

Blueberries

Packed with the highest intensity of antioxidants, which help fight aging and certain types of cancer, blueberries can also help lower your cholesterol and reduce the risk of diabetes.  The chemical that gives these berries their blue color (anthocyanin) is the source of the anti-inflammatory and antioxidant properties.  Blueberries are low in calories and are known to help improve memory!  Make fresh or frozen blueberries a healthy snack choice, add them to your oatmeal or granola, and mix them in your smoothies.

Green Tea

Savored since ancient times for its health benefits, green tea has not only its own antioxidants (catechin) but also promotes your body’s ability to make nitric oxide, which has been shown to increase arterial diameter by 40%, lowering blood pressure and risk of cardiovascular disease by up to 31%.  Macha green tea, especially, has been linked with preventing several common cancers and can even be beneficial for dental health.  Studies in Japanese society (where green tea consumption is more common), showed that drinking several cups a day offered major decreases in mortality rates from all causes.  Green tea does contain caffeine, so you can swap out your coffee at the next break when you need a warm, uplifting cup.

Fish

Two to three servings per week of fish increases the Omega3 fatty acids in the diet, which improves cardiovascular health by lowering cholesterol and blood pressure.  Most of our dietary vegetable oils are high in Omega6, which, by themselves, are harmful to heart health.  Increasing Omega3 intake in proportion against Omega6 reduces risk substantially, whether this is sourced from fish, walnuts, duck eggs, olive oil, or flax seed, for example.  Oily fish like salmon are preferred for this purpose, though generally eating more fish than red meats is a healthy choice.  Tilapia raised in a clean environment has also been shown to be hearth healthy, with its boost of magnesium, potassium, and calcium.  And no, this doesn’t mean eating more fried fish because the cooking oils bring in more of those Omega6 rates again!  So poach, bake, broil, grill, or pan-fry in olive oil your next serving of clean-raised fish.

Garlic

With an active ingredient of allicin, this aromatic Sulphur compound is released when the cloves are crushed, chopped, or chewed.  But it’s valuable for more than just its culinary characteristics.  Just two cloves a day may lower blood pressure as effectively as a prescription medicine after 24 weeks, as well as can lower LDL (bad) cholesterol levels by 10-15%.  Garlic can help stabilize blood sugar levels and aid in preventing cancer, so chop them up and add them to all sorts of dishes, including roasting them with your favorite root vegetables. 

Yogurt

When they say “go with your gut,” it’s true.  Research is continually finding connections between the health of the bacteria in our gut and our emotional and mental well-being.  But not all of the flora in your alimentary tract are friendly.  Foods rich in natural and healthy bacteria cultures, like yogurt, help to improve and maintain beneficial bacteria.  There are more microbes in your gut than cells in your body, so keeping that colony happy and healthy is no small undertaking!  Make sure your choice of yogurt is labeled as having “live” or “active” culture.  It’s high levels of calcium and vitamin D can also help to prevent osteoporosis and other bone ailments.  Have some yogurt with your blueberries for breakfast or a snack, and try plain, unsweetened yogurt in a variety of savory dishes for a fun twist.

Dark Chocolate

Yes, you read that right, chocolate (in small amounts) is actually good for you.  70% cocoa or more kicks this treat into the healthy bracket.  Rich with flavonoids (which dilate blood vessels), dark chocolate has been found to improve blood pressure and your mood.  Consuming just 30 calories a day (one small square from a classic chocolate bar) has been demonstrated after 18 weeks to be effective in lowering blood pressure and raising HDL (good) cholesterol.  More is not better, though, because of the refined sugars.  So take your daily dose of a square of dark chocolate without having to apologize to anyone!

Ready to eat your way into vibrancy?  I hope you try including these delicious and healthy foods into your grocery list, pantry, refrigerator, and regimen.  Why not?  And there’s all sorts of other foods that will help to improve health and well-being.  Go for foods with deep natural colors (beets, broccoli, oranges), strong natural aromas (cinnamon, basil, onions), and distinctive natural flavors (asparagus, cashews, watermelon).  These characteristics are often markers of chemical compounds that can have their own, distinctive health benefits to offer.

This week, let food be thy medicine of choice.  Watch for more upcoming tips on great foods for wellness and longevity.  See you down on the farm sometime.

Laura Berlage is a co-owner of North Star Homestead Farms, LLC and Farmstead Creamery & Café. 715-462-3453 www.northstarhomestead.com

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Runza Cabbage Rolls (Bierocks)

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Runza Cabbage Rolls (Bierocks)

Chef Leah Burback
One of the original eastern european pocket pies brought to the midwest and plains states by those that worked the land. Traditional filling of beef and cabbage in an enriched dinner roll dough. Check out the notes for vegetarian substitutes and alternate fillings.
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Prep Time 30 minutes
Cook Time 30 minutes
Proofing Time 3 hours
Total Time 4 hours
Course Appetizer, Bread, Breakfast, Lunch, Main Course, Side Dish, Snack
Cuisine American, Eastern European, Peasant
Servings 2 dozen

Ingredients
  

Filling

  • 1/2 pound ground beef and/or mushrooms
  • 2 cloves garlic minced
  • 1/2 each cabbage thinly sliced 2″ lengths
  • 1 each large onion sliced
  • 2 Tbsp Kosher salt
  • 2 Tbsp Coarse black pepper

Dough

  • 1 Tbsp Dry Activated Yeast
  • 3 oz warm milk
  • 6 oz warm water
  • 1/4 cup honey
  • 2 oz lard or butter
  • 2 1/2 cups Flour
  • 1/2 tsp salt
  • 1 each egg

Instructions
 

Dough Method

  • 1. Bloom yeast in warm milk and water with dissolved honey until bubbles form. Using half the flour combine all ingredients, except the egg, and in a stand mixer bowl or large mixing bowl by hand.
  • 2. Once a rough dough is formed, add the egg and the remaining flour.
  • 3. Knead for about 10 minutes, adding flour as needed. When done the dough should pass the window pane test (stretch small portion of dough between fingers to a thin rectangular shape as far as to become translucent without ripping)
  • 4. Rest and proof covered until doubled. Make Filling while first proofing dough.

Filling Method

  • 1. Brown meat (or mushrooms). Saute cabbage, onions and garlic until translucent, stirring frequently to keep garlic and onions sugars from over carmelizing.
  • 2. Season to taste with salt and black pepper. Remove from heat and reserve mixture for assembly

Assembly

  • 1. Portion dough into golf ball size pieces. (weigh about 45 g each)
  • 2. Flatten into a circle, fill with 1/4 cup of filling mixture, pinch closed
  • 3. Place rolls onto parchment lined sheet pans 3" apart
  • 4. Once all rolls have been formed brush with egg wash, cover and let rise for 30 minutes. Preheat oven to 375°F.
  • 5. Rebrush with eggwash again and bake for 20 minutes or until the dough has baked.

Notes

Serve with hot pepper mustard, beer cheese sauce, or mushroom cream sauce.
Freeze rolls on a tray before second proofing if you wish to save for a later date. Remove from freezer and let slack thaw and proof covered at room temperature, then resume baking instructions at dough step 9.
Keyword appetizer, baked, beef, bread, cabbage, make ahead, Midwestern, peasant dish, penny saving
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Roasted Taco Salsa

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Roasted Taco Salsa

Chef Leah Burback
Roasted fresh veggies come together in a simple recipe to pair with the best tacos, corn tortilla chips, and much more. See notes to adjust heat level and check out our demo video!
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Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Course Appetizer, condiment, garnish, sauce, Side Dish, Snack
Cuisine Latin American, Mexican
Servings 1 pint

Equipment

  • grill, oven or comal (cast iron roasting pan)

Ingredients
  

  • Oil as needed
  • 2 medium tomatoes roma, san marzano, or thick fleshed heirlooms
  • 2 Serrano chiles see notes for spice level adjustments
  • 2 medium onions
  • 2 medium tomatillos
  • 1/2 tblsp ground cumin
  • 3 sprigs fresh cilantro substitute thyme or oregano if preferred
  • 2 cloves garlic
  • sea salt to taste

Instructions
 

  • Char roast tomatoes, chiles, onion quartered and husked tomatillos
  • Blend together with comin, cilantro, garlic and salt to taste.

Notes

Try this on the grill in the summer.
Add lime or thyme/oregano for flavor.
Substitute a green or red bell pepper for a milder/sweeter version. Substitute a habanero for medium plus heat. Try a combination for more depth of flavor.
Pair with your favorite tortilla chips and guacamole!
Keyword appetizer, burrito, cilantro, dips for chips, fresh herbs, fresh salsa, medium, mild, nacho, pasta sauce, peppers, salsa, spicy, taco, tomatillo, tomato, topping
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Raspberry Vinaigrette

Raspberry Vinegrette
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Raspberry Vinaigrette

Chef Leah Burback
Bring the brightness of Wyoming raspberries to sweet and savory dishes. Simple easy recipe with versatility for many dishes, deliciousness you can keep on hand for any occasion.
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Prep Time 7 minutes
Total Time 7 minutes
Course Appetizer, Breakfast, condiment, garnish, Main Course, Salad, sauce, Snack
Cuisine American, French
Servings 1 pint

Equipment

  • blender (smoothie or immersion)

Ingredients
  

  • 1 cup fresh raspberries washed
  • 1/4 cup local honey
  • 1 tsp dijon mustard
  • 1/4 cup red wine vinegar
  • 1 Tblsp kosher salt
  • 1 Tblsp fresh ground pepper
  • 3/4 cup olive oil or sunflower oil

Instructions
 

  • Place all ingredients except oil into a blender.
  • While blending gradually drizzle in oil until texture changes and dressing becomes emulsified.
  • Taste, to adjust seasoning or sourness. Adjust consistency with water.
  • Store in airtight container in the fridge. Shake well before using.

Video

Notes

Use on salad greens, as a fruit dip, grain pilafs, and much more!
Keyword broccoli salad, dressing, fruit, fruit dip, grain pilaf, greens, salad, slaw, vinaigrette