Dandelion greens

native to: possibly the Central Asian region
in season here: greens are best in the spring, roots in the fall

Dandelions are related to sunflowers, daisies, and thistles, and appear in medical texts as early as the 10th century. Folk medicine uses dandelions to purify the blood, improve digestion, and prevent piles and gall stones. The flower stems are a traditional soother for burns and nettle stings. The roots are sometimes roasted for use as a coffee substitute, a preparation sometimes recommended for balancing blood sugar. The leaves are best known as a salad ingredient, but can also be used in soups, casseroles, juices, and smoothies, or just cooked like spinach or chard. Dandelion greens can have a somewhat acrid flavor, which can be reduced by blanching for 20-30 seconds then immersing in icewater to stop the cooking process. The leaves can also be dried for use in tonics and teas.

Dandelion greens are very high in vitamin K, which strengthens bones and may fight Alzheimer's. They are abundant in vitamin A, an antioxidant which is particularly good for the skin, eyes, and mucus membranes. They also have fiber, vitamins C and B6, thiamin, riboflavin, calcium, iron, potassium, manganese, folate, magnesium, phosphorus, copper, cobalt, zinc, boron, and molybdenum. Rather ironic, isn't it, that my parents once had a conniption when I tried to eat dandelion greens out of the lawn? Although, considering all the chemicals they put on that lawn, perhaps those particular greens were dangerous....

Research indicates that dandelion roots or their extract may be useful in treating cancer, including leukemia. Dandelion greens may prove useful in treating jaundice, cirrhosis, edema, gout, eczema, acne, AIDS, and herpes. Dandelion extract has been linked to weight loss and used in dental research as an antiplaque preparation. Dandelion pollen has antibacterial effects.

Dandelions contain compounds known to have laxative and diuretic effects, so they would probably be a good addition to a detox regimen (but maybe not the best choice right before a long car trip). Also, that high potassium level can be a problem for people on certain medications.

Read more:
label-style nutrition information for raw dandelion greens
label-style nutrition information for cooked dandelion greens
mercola.com
leaflady.org
instructions for dandelion root coffee from leaflady.org

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Dandelion and Fennel Salad

1 bunch dandelion greens, finely chopped
1/2 fennel bulb, thinly sliced
2 cups thinly sliced Napa cabbage
1/2 cup bean sprouts or sunflower shoots

Dressing:
juice of 1 lemon
1 Tbsp. mirin
1/8 tsp. sesame oil
1 tsp. apple cider vinegar
1 tsp. tamari soy sauce
2 Tbsp. olive oil
1/4 tsp. maple syrup or honey

Combine dressing ingredients; toss lightly with greens.

Adapted from: Healthy Recipes for Your Nutritional Type by Dr. Mercola, as posted on mercola.com

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Rosemary

native to: Mediterranean region
in season here: all year

Rosemary is traditionally used to flavor chicken, lamb, pork, salmon, and tuna. It is a member of the Labiatae family and related to mint, oregano, and thyme. Historically, it is associated with memory; in ancient Greece, students would place sprigs in their hair while studying. The link to memory also made it a symbol of fidelity in England, where it was once used in wedding decorations and gifts. In the 15th and 16th centuries, it was a popular digestive aid. Fresh rosemary can be frozen in water or broth in ice cube trays as an alternative to drying it.

Rosemary stimulates the immune system and improves digestion. Its anti-inflammatory compounds can mitigate asthma attacks and it stimulates circulation, increasing blood flow to the brain and helping concentration. The flowers contain the phenolic anti-oxidant compound rosmarinic acid and a number of volatile essential oils that work to soothe painful ailments such as gout, rheumatism, and neuralgic conditions. A recent study suggests that a compound in rosemary, carnosic acid, could help prevent macular degeneration. It also fights inflammation, allergies, and fungal infections, and acts as an antiseptic. It is high in many B vitamins, folates, and minerals such as iron and calcium, and is a good source of vitamins A and C. Rosemary extract can stimulate hair growth and prevent dandruff, while rosemary tea has been used to treat nervous headaches, colds, and depression.

In large amounts, rosemary can cause miscarriage and might worsen neurological conditions such as epilepsy and neurosis. Rosemary oil can cause allergic skin reactions in some people, but this is not common. Rosemary should be used with caution by those taking anticoagulants, ACE inhibitors, diuretics, or lithium.

Read more:
label-style nutrition information for fresh rosemary
mercola.com
Medical News Today
a history of rosemary at Our Herb Garden
lots of rosemary recipes atabout.com

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Cornmeal olive oil cookies

3/4 cup flour
1/4 cup cornmeal
1/2 tsp. baking powder
1/8 tsp. salt
1/3 cup olive oil
1/4 cup sugar
1 egg
1/2 tsp. minced fresh rosemary
1/3 cup powdered sugar, or as needed

Stir together flour, cornmeal, baking powder, and salt. Whisk oil with sugar until combined; whisk in egg and rosemary. Fold in flour mixture to form soft dough. Roll tablespoonsful into balls and place 2 inches apart on a baking sheet lined with parchment paper. Bake about 13 min. at 375F, until edges are lightly golden and centers puff and split, rotating sheet halfway through. Let cool slightly on sheet, then roll in powdered sugar while still warm.

From: The Complete cooking for two cookbook : 650 recipes for everything you'll ever want to make / by the editors at America's Test Kitchen. America's Test Kitchen, c2014. 9781936493838

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Brithyll a chig moch (Welsh trout & bacon)

fresh rosemary, loosely chopped
fresh thyme, loosely chopped
fresh parsley, loosely chopped
fresh sage, loosely chopped
butter to taste
1 rainbow trout per person, cleaned, head and tail left on
1 long rasher of bacon per person

Combine rosemary, thyme, parsley, and sage; blend with a little butter and stuff fish. Wrap each fish in a rasher of bacon, then in foil. Bake in a hot oven for around 25-30 minutes. Open foil and paint fish with a little butter. Serve with boiled potatoes and plain fresh vegetables.

Adapted from: Anthony Crowter, Cae Nest Hall Hotel, Llanbedr Merionnydd, N. Wales, who notes that this dish is traditionally baked in an open fire with the fish encased in mud.

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Rhubarb

native to: Western China, Tibet, Mongolia, and Siberia
in season here: spring and summer

Rhubarb is a member of the Polygonaceae family, related to buckwheat, of all things. Once established, it can live up to 15 years, and is propagated by dividing the root (actually a rhizome). The stalks or petioles should be an inch or two thick before harvesting, which usually occurs in its second year. Stalks can be red or green, but the red ones are sweeter and more flavorful. The leaves contain poisonous glycosides and unhealthy amounts of oxalic acid; they should be removed upon harvesting so they don't pull nutrients from the stalks.

Rhubarb improves digestion, skin, circulation, and metabolism, helps with weight loss, works to prevent Alzheimer's, protects neurons, stimulates bone growth, and supports the cardiovascular system. It has anti-oxidant, anti-inflammatory and anti-allergic properties. It is very low in calories and cholesterol, and contains dietary fiber, protein, vitamins C, K, and various Bs, calcium, potassium, manganese, magnesium, and polyphenolic flavonoids.

Historically, rhubarb root was used as an emetic, and both dried rhubarb root and rhubarb itself are traditional laxatives. It was introduced to the US in the late 1700s, which is about when its culinary use began. Its popularity peaked in the 1930s, but dropped dramatically during WWII, probably because of sugar rationing.

Those with kidney problems, certain gastrointestinal concerns, cancer, or vascular issues are advised to avoid rhubarb, although rhubarb extract is being investigated as a treatment for kidney stones and renal failure.

Read more:
label-style nutrition information for raw rhubarb
label-style nutrition information for cooked, sweetened rhubarb
Organic Facts
Zhion.com
a history of rhubarb from High Altitude Rhubarb

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Sweet-and-sour rhubarb sauce

1 1/2 Tbsp. olive oil
1 med. onion, finely chopped
2 cups thinly sliced rhubarb (about 12 oz.)
1/2 cup peeled, seeded tomatoes (fresh or canned), finely chopped
1/4 cup honey
1 tsp. sugar
large pinch ground allspice
1/2 tsp. lemon juice, or to taste
pepper

Heat the onion in olive oil over low, stirring occasionally, until softened but not brown (about 7 minutes). Stir in rhubarb, tomatoes, honey, sugar, and allspice. Simmer uncovered until reduced to a thick puree, stirring occasionally (about 20 minutes). Add lemon juice and adjust seasonings. Serve over chicken or fish.

Adapted from: From the farmers' market : wonderful things to do with fresh-from-the-farm food with recipes and recollections from farm kitchens / Richard Sax with Sandra Gluck. Harper & Row, c1986; where it says this recipe is of Sephardic origin.

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Arugula

native to: Mediterranean region
in season here: spring

Arugula, also called salad rocket, rucola, rucoli, rugula, colewort, or roquette, is another member of that nutritious Brassica family, related to mustard greens, cauliflower, cabbage, and kale. It likes cool weather and can be ready for harvest within 40 days of planting, making it one of the first spring crops to show up in farmers' markets. Although it's the leaves that are usually eaten, the flowers, pods, and seeds are also edible. It should be noted, however, that once flowers appear, the leaves will be tough and bitter. Some sources recommend serving arugula with something sour, such as lemon or vinegar, to minimize its bitterness. The oil of arugula seeds, called taramira oil, is used in northern Indian cuisine.

Arugula has been recognized as an aphrodisiac since at least the first century C.E., and eating it regularly does in fact increase sexual energy and enhance athletic performance. Like many leafy greens, it has cleansing properties that support the liver and counteract the effects of heavy metals (as in mercury, not Metallica). It lowers the risk of cancer, improves bone health and eyesight, and is good for the skin and brain. It is good for the metabolism, improves mineral absorption, and boosts the immune system. There's lots of folic acid, vitamins A, C, and K, carotenoids, potassium, manganese, iron, calcium, and phytochemicals in there, and arugula is low in oxalates so even those troubled by kidney stones can eat it. Since chlorophyll has been shown to block the carcinogenic effects of grilling foods at a high temperature, arugula makes a great addition to barbecue fare, either in a salad or as an alternative to plain lettuce on burgers.

Read more:
label-style nutrition information for raw arugula
Organic Facts
Medical News Today
Calorie Bee

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Fire Roasted Corn and Arugula Pasta with Cream Sauce

3/4 cup milk
3 oz. cream cheese, chopped
1/2 tsp. garlic powder
1/2 tsp. dried oregano
1/4 tsp. ground black pepper
7 oz. penne pasta, cooked and drained, warm
1 1/4 cup frozen fire-roasted corn, thawed, or substitute regular frozen corn
3-4 loose cups torn fresh arugula

garnish:
red pepper flakes to taste
shredded Parmesan cheese to taste

Combine milk, cream cheese, garlic powder, oregano and pepper, until cream cheese is thoroughly mixed in. Add pasta and corn; heat through. Add arugula and stir until wilted. Serve with crushed red pepper and freshly shredded cheese.

Adapted from Megan Ware, RD

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Asparagus

native to: coastal regions of the eastern Mediterranean and Asia Minor; first cultivated in ancient Greece
in season here: April-June

Foodies will tell you to avoid asparagus thinner than your pinkie, which they describe as "grassy," because it has less flavor and is so easy to overcook. Contrary to reputation, very thin asparagus is not more tender than finger-sized stalks, as long as you break the bottoms off the stalks where they snap naturally rather than cutting them. Some argue that thick asparagus is more wasteful, to which I reply (perhaps a bit snootily) that the tough ends can be peeled, used for soup, or maybe added to smoothies, and if you're that concerned about cost perhaps you should have some nice cabbage instead. The thickness of the shoots reflects the vitality of the root; thin shoots come from roots that either are too young and should be left another year before starting to harvest or have already been harvested enough and should be left to develop their wonderful lacy fronds and regain their strength. While straight stalks are generally preferred, there's nothing wrong with a bit of curl in the tips if you're serving your asparagus cut rather than in whole spears. The curve is caused by windy conditions before harvest and makes no difference in the taste.

Asparagus is best eaten fresh, although it can be OK frozen if reheated carefully. Canned asparagus is generally not suitable for human consumption (yes, I'm being snooty again. I consider asparagus to be something of a luxury item that should be done right or not at all). Asparagus will continue to grow after picking; most vegetables do, but asparagus is particularly vigorous. Most sources recommend some variation of storing asparagus with the cut ends wrapped in a damp paper towel, but I've had better success storing them in about an inch of water, either carefully propped up in a good plastic bag or placed in a deep, flat-bottomed container with a plastic bag tucked over them.

Asparagus is a member of the lily family; there are some 300 varieties, but only about 20 are edible. Under ideal conditions, it can grow 10 inches in 24 hours. The roots should be three years old before their first harvest, but then will produce for about 15 years before needing to be replaced. White asparagus, also called blanched asparagus, is grown in trenches, with the dirt gradually filled in to keep the shoots covered so they don't develop chlorophyll; it is more expensive because of the extra labor involved. There is also purple asparagus, which is smaller and has a sweeter, "fruitier" flavor. The purple color comes from phytonutrients called anthocyanins.

Asparagus contains saponins, which have anti-inflammatory and anti-cancer properties and have been linked to improvements in blood pressure, blood sugar regulation, and blood fat levels. It also contains inulin, a prebiotic that supports good bacteria and therefore improves digestion. It's full of antioxidants, including vitamins C and E, beta-carotene, zinc, manganese, selenium, and glutathione. Other nutrients in asparagus include vitamins B1, B2, B6, and K, folic acid, niacin, choline, copper, pantothenic acid, and most of the other "usual suspects." It is a diuretic, making it a good choice for people with edema or high blood pressure, and a useful addition to a purifying or detox regimen.

Wild asparagus has long been used medicinally in Asia, particularly in India. Asparagus was first cultivated in ancient Greece, where it was used to cure toothache and prevent bee stings. It is also traditionally considered an aphrodisiac, probably because of its shape. In colonial times (and perhaps earlier) asparagus was sometimes called "sparrow grass," leading to the traditional nickname "grass" that is still used in some circles today.

Perhaps the most curious aspect of asparagus is the odor it causes in some people's urine. There appears to be some genetic basis in both the metabolism of asparagus in a way that produces the odor and the ability to smell it when present (and the two traits seem to appear independantly of each other). There is little agreement as to what substance(s) in the asparagus cause the odor, and in fact the studies have produced very different results. The odor has not been linked to any health issue, however; the only health concern with asparagus is the presence of purines, which can break down into uric acid and cause trouble for people with gout or a tendency to kidney stones.

Read more:
label-style nutrition information for raw asparagus
label-style nutrition information for cooked asparagus
Nutrition and You
MNT Knowledge Center
USDA asparagus links

*After I wrote this, I got to wondering about it and decided to test it for myself. My informal experiment showed almost exactly the same 50% loss from snapping a pound each of thin and thick stalks -- in fact, the thick stalks actually lost a statistically insignificant fraction of an ounce less. So choose the thickness you prefer and among us we'll eat it all!

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Spring stir-fry (second version)

a drizzle of sesame oil (about 2 tsp., depending on pan size)
up to a pound of pork sliced for stir-fry
thinly chopped onions to taste, optional
1-2 Tbsp. ginger-flavored soy sauce (or regular soy sauce and ginger to taste)
1-2 Tbsp. oyster sauce
1 bundle asparagus, ends snapped off (about a pound before snapping), broken into 1 to 1-1/2 inch pieces
1 winter pear (such as Bosc), cored and sliced into about 1/4-inch thick pieces; peeling is optional
1 tsp. rice wine vinegar, or to taste, optional

Add enough sesame oil to a medium frying pan or wok to coat the bottom. Add pork, onions, and soy sauce, and cook until the pork is only slightly pink, stirring frequently. Add oyster sauce and stir in, then add asparagus. When asparagus has started to cook (or at once if it's fairly thin), add pear drizzling with vinegar before stirring in. Cook until all ingredients are done, being careful not to overcook the asparagus (asparagus should be "al dente" and not yet limp or slimy); the pear can be a little undercooked if necessary. If the asparagus is fairly thick, make sure there is enough liquid in the pan to create some steam, cover, and let cook about 3 minutes. Makes 2-3 servings over rice or noodles, or a hungry person can eat the whole thing unaccompanied if not required to move afterward.

By Dana Huffman.

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Hazelnuts

native to: the most commonly found commercial variety is native to southern Europe and Turkey, although there is a wild hazelnut that is native to the Pacific Northwest
in season here: fall

Hazelnuts, filberts, and cobnuts are members of the birch or Betulaceae family. Cobnuts are a rounder species, while filberts are more elongated. The name "filbert" may come from the nuts' tendency to mature around the feast day of St. Philbert, the 22nd of August; or it may be a corruption of the term "full beard," referring to the nut's husk. Some use the names hazelnut and filbert interchangeably while others consider them different, if very similar, nuts. Hazelnuts are a significant commercial crop in Washington and Oregon (it's Oregon's official State Nut), probably first introduced into Oregon by early French settlers. A century ago, railroad companies advertised the possibility of hazelnut orchards in the Northwest as part of their efforts to get people to move to this area (and have themselves and their supplies shipped in by railroad, of course). The wild hazelnut that is native to the Pacific Northwest is not very suitable for commercial production, being protected by a closer involucre or husk (this wrapping of leaves is particularly prickly in the case of our native nuts), but if you're willing to put in the effort to harvest them, they're perfectly edible. Most of the hazelnuts in stores are of the "Barcelona" variety and are often a year or more old, but if you can find an orchard from which to buy directly you'll get fresher nuts and may find other varieties (Holmquist Orchards offer a variety called DuChilly that makes a good snack). The skin of hazelnuts is somewhat bitter, but can be removed after roasting by rubbing a layer of nuts in a towel (the motion would look similar to rolling out dough).

The wood of the hazel tree is sometimes used in bows, and the straight shoots make good arrow shafts; hazel wood is also a traditional choice for divining rods. The trees are a traditional choice for hedges, especially in England, and can attract butterflies. The hazelnut tree blooms in the middle of the winter and is pollinated by the wind; the nuts begin to form in June.

A Chinese manuscript from 2838 B.C.E. lists hazelnuts among the five sacred nourishments divinely bestowed on humans. In about 200 C.E., the Greek physician Dioscorides wrote of filberts that "It cures chronic coughing if pounded filbert is eaten with honey. Cooked filbert mixed with black pepper cures the cold. If the ointment produced by mashing burnt filbert shells in suet is smeared on the head where hair does not grow due to normal baldness or to some disease, hair will come again."

Like other nuts, hazelnuts are good for the heart. They have high levels of folates, which may help prevent depression, and the highest proanthocyanidin content of any tree nut, making them useful in reducing the risk of blood clots, urinary tract infections, and certain kinds of birth defects. They're high in fiber and a particularly good source of copper and manganese. They're a bit high in fat, but it's almost all good fat such as mono-unsaturated fatty acids. Hazelnuts are also a good source of vitamins A and E, as well as arginine, an amino acid that helps relax blood vessels and lower blood pressure. Hazelnut oil is good for the skin, and a popular carrier oil for traditional medicines.

People who are allergic to peanuts, mugwort pollen, Brazil nuts, birch pollen, and macadamia nuts might also be allergic to hazelnuts.

Read more:
label-style nutrition information for raw hazelnuts
table comparing nuts
oregonhazelnuts.org
Seed Guides
oregonhazelnuts.org
Dorris Ranch Living History Farm

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Caramelized butternut squash wedges with sage hazelnut pesto

Butternut squash:
2 butternut squashes (about 3.5 lbs), peeled, quartered, seeds removed
2 Tbsp. olive oil
1 tsp. sugar
1 tsp. salt
1/4-1/2 teaspoon cayenne pepper, to taste

Cut each squash quarter into 1 inch wedges and place in a bowl. Toss with olive oil, sugar, salt, and cayenne. Arrange in a single layer on baking sheet lined with baking parchment. Roast at 500F for 10 to 15 minutes, until caramelized, rearranging as needed for even roasting. Remove from oven and flip squash pieces. Bake another 10 to 15 minutes until caramelized on the other side and cooked through, again rearranging as needed. Remove to a large bowl and toss with pesto.

Sage hazelnut pesto:
1/4 cup fresh sage, chopped
4-5 Tbsp. olive oil
1 clove garlic, crushed
1/3 cup hazelnuts, toasted
6 Tbsp. ricotta salata, crumbled or chopped to a medium-fine crumble
salt to taste

Warm 3 Tbsp. olive oil, sage, and garlic over very low heat until the oil begins to bubble. Pour into a small bowl, reserving the garlic clove. Place the toasted hazelnuts and reserved garlic in food processor, blender (using a small container if available), or mortar and process/grind into a coarse meal; add to the bowl. Add the cheese and 1-2 Tbsp. more olive oil and stir until combined; add salt to taste.

(Note: Since I can't eat squash, I'm thinking this could be made with chunks of sweet potato by modifying the roasting time. dh.)

Adapted from food52.com

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Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.