Fresh, Fit Foods

This time of year, it’s easy to create delicious, healthy dishes with the abundance of fresh, colorful produce available at Oklahoma’s many farmers’ markets and farm stands. 

Fresh, Fit Foods

Thai Green Curry

Serves 6 to 8
Thai Green Curry

Ingredients

1 tablespoon coconut oil 
2 to 4 ounces Thai green curry paste 
2 pounds boneless chicken thighs, fat trimmed and cut into bite-sized pieces 
14-ounce can coconut milk 
6 Thai eggplant, cubed 
1 Chinese eggplant, cubed 
1 red bell pepper, julienned 
1 small zucchini, diced 
4 kaffir lime leaves, optional 
2 tablespoons turbinado or granulated sugar 
1 tablespoon fish sauce, or to taste 
Fresh Thai basil 
Steamed jasmine rice 

Directions

To a large pot or Dutch oven over medium-high heat, add the coconut oil. Add curry paste and sauté it in the oil. (Be careful, the oil may spatter.) Add the chicken and stir to coat with the curry. Turn the heat down to low and add the coconut milk, vegetables, lime leaves, sugar, and fish sauce; stir. Allow the curry to simmer until the vegetables are cooked. Just before serving, add the Thai basil. Serve over steamed jasmine rice. Notes: Use Maseri brand green curry paste if available. If Thai and/or Chinese eggplant are not available, substitute with regular eggplant. Preserve extra kaffir lime leaves by freezing them for later use. Fish sauce will add saltiness like soy sauce; substitute salt or soy sauce if fish sauce is unavailable. Most of the vegetables, as well as the Thai basil, are available seasonally at Oklahoma farmers’ markets. 




Asian Grilled Shrimp Salad

Serves 2 to 3 as a main course
Asian Grilled Shrimp Salad

Ingredients

1 shallot, thinly sliced
1/2 cup cilantro leaves
2 garlic cloves, minced or grated
1-inch piece fresh ginger root, peeled and minced or grated
1/2 jalapeño or serrano peper, minced
2 limes, zested and juiced
2 tablespoons rice vinegar
1 tablespoon fish sauce
1 1/2 tablespoons soy sauce
2 tablespoons olive oil
1 1/2 tablespoons brown sugar
12 ounces medium or large raw shrimp, shells and tails removed
1/2 head savoy cabbage, core removed and cut into thin shred (like for slaw)
1/2 cucumber, sliced into very thin rounds
1/2 red bell pepper, julienned
1/2 yellow bell pepper, julienned
2 scallions, cut into thin rounds
1/4 cup mint leaves, roughly chopped
1/4 cup Thai basil leaves, roughly chopped
3 tablespoons coarsely chopped peanuts

Directions

Make the salad dressing: In a small bowl, combine the sliced shallot, 1/4 cup of the cilantro leaves, the garlic, ginger, minced hot pepper, the zest and juice of the limes, rice vinegar, fish sauce, soy sauce, olive oil and brown sugar. Stir to combine. Place a quarter of the mixture into a zip-top bag. Add the shrimp, seal the bag, and mix to coat the shrimp with the dressing. Refrigerate the shrimp and remaining dressing for 20 minutes. Meanwhile, prepare the cabbage, cucumber, bell pepper, scallions, mint, Thai basil, and remaining 1/4 cup of cilantro and place them into a large bowl. Preheat a grill or grill pan to medium-high. Grill the shrimp for 1 to 2 minutes per side, until the center is only slightly opaque. Remove shrimp from heat and set aside. Just before serving, dress the cabbage mixture with the reserved salad dressing. Arrange shrimp on top of the salad and garnish with chopped peanuts.




Grilled Vegetable Tacos with Quick Pickled Onion

Serves 3 to 4
Grilled Vegetable Tacos with Quick Pickled Onion

Ingredients

1/2 red onion, thinly sliced
1/2 cup white vinegar
1/2 cup water
1 tablespoon granulated sugar
1 teaspoon cumin seeds, optional
1/2 jalapeño pepper, cut into rounds, optional
2 sprigs fresh oregano, optional
4 portobello mushroom caps, washed, dried and stems trimmed 2 tablespoon canola oil
1 teaspoon kosher salt
1/2 teaspoon coarse black pepper
1 red bell pepper
8 small corn tortillas
Spicy Avocado Hummus (see recipe below)
Sliced radishes
Jalapeño slices
Queso fresco or feta cheese
Cilantro leaves

Directions

To make the pickled onion, place the onion, vinegar, water, sugar and cumin seeds in a small saucepan. Bring the mixture to a boil; reduce the heat and simmer for 3 minutes. Remove from heat. Add the jalapeño and oregano. Refrigerate until ready to serve. Preheat a grill or grill pan over medium-high heat. Brush both sides of the portobello caps with canola oil and sprinkle with salt and pepper. Grill for 5 minutes per side, starting with the gills side down. Remove from heat and allow to rest before slicing into 1/4-inch-thick strips. Next, grill the bell pepper. Cut the bottom and top of the pepper off, slice the pepper open and remove the core and ribs. Open the pepper, brush with oil, season with salt and pepper and grill until grill marks form, 4 to 5 minutes. Remove from heat, cool and slice into thin strips. Brush the corn tortillas lightly with oil and grill over medium heat until grill marks form, about 1 minute per side. To assemble the tacos, spread a layer of Spicy Avocado Hummus onto each tortilla. Top with sliced portobello, grilled red pepper, pickled onion, radish, jalapeño peppers, queso, and cilantro, as desired.




Roasted Carrot-Ginger Hummus

OKL Bonus Content Bonus Content!

Yields 2 cups
Roasted Carrot-Ginger Hummus

Ingredients

4 carrots, washed
1 large piece unpeeled ginger root, washed
1 1/2 cups cooked chickpeas (or 1 15-ounce can)
2 tablespoons olive oil
2 tablespoons lemon juice
1/4 cup tahini
1/2 teaspoon kosher salt
1/4 teaspoon white pepper
1/4 teaspoon cayenne pepper
2 to 4 tablespoons water, as needed

Directions

Place the carrots and ginger on a baking sheet. Turn on the oven’s boiler to high and broil the carrots for approximately 20 minutes, rotating every 5 minutes, until carrots are tender and all sides start to char. Broil the ginger for 40 minutes; flip ginger half way through cooking. Ginger is done when the skin darkens and begins to char and a knife is easily inserted through it. To make the hummus, place carrots, with stem ends removed, into a food processor or blender. Add a 1-inch piece of ginger (or more to taste), with the skin on. (Freeze the rest of the ginger for a later use.) Add the remaining ingredients, except the water. Process until the hummus is smooth, adding water as needed to make an easily spreadable consistency.




Spicy Avocado Hummus

OKL Bonus Content Bonus Content!

Yields 2 cups
Spicy Avocado Hummus

Ingredients

1 jalapeño or serrano pepper
2 ripe avocados, skin and pits removed
1 1/2 cups cooked chickpeas (or 1 15-ounce can)
1 large garlic clove
2 tablespoons olive oil
2 tablespoons lime juice
1/2 teaspoon kosher salt
1/2 teaspoon coarse black pepper

Directions

Place the pepper on a baking sheet and broil on high, rotating every five minutes so that the skin on all sides of the pepper chars. Remove the blackened pepper and place into a bowl with a lid. Allow the pepper to cool, remove the skin (it should slide off easily) and cut off the stem end. Place the whole pepper into a food processor or blender. Add the remaining ingredients, except the water. Process until the hummus is smooth, adding water as needed to make an easily spreadable consistency. Serve with chips, vegetables, or on Grilled Vegetable Tacos (see recipe above). OKL Article End