Forsyth Farmers' Market Caponata (from Whitney Shephard)


5 tomatoes

4 shallots

3 inch piece of fresh tumeric, peeled and diced

1 pint sweet peppers

8 small round eggplant

4 Fresno chiles

4 cloves garlic

Fresh basil... Say a handful, or 1/2 c leaves

2 T Caraway seeds

1 T Cumin


  • Preheat oven to 375°F. I used the multi rack convection setting, but you don't need to get fancy.

  • Score and blanch the whole tomatoes and remove their peel. Rough chop flesh, reserving all the liquid and seeds.

  • Finely chop the shallots.

  • Stem and quarter the sweet peppers and remove any seeds.

  • Combine tomatoes, their liquid, peppers, shallots, a generous pinch of salt, cumin, and several grinds of black pepper in a pot and cover. Bring to a simmer, then remove the lid.

  • Meanwhile, cut eggplant in half then toss with olive oil, salt, and pepper. Place cut side down on a roasting pan or cast iron skillet. Roast at 375° F until tender. The skin should be brown but not blistered. If you buy baby eggplant from Vertu farms, you don't even have to peel them. Once cool, rough chop the eggplant.

  • While your eggplant is transforming into sumptuous creamy goodness, don't forget to stir the tomatoes. Also, keep adding good things to the pot. I halved the Fresno chiles, removed the seeds, and roasted them for 15 minutes. Then I scraped the flesh and added it to the tomato mixture. I toasted the Caraway seeds and added those. Plus the chopped garlic. I think most recipes add garlic entirely too early, and that's a damn shame. Wait for it. I add garlic when I'm almost ready to turn the stove off. Then it cooks in the residual heat without a trace of bitterness.

  • Keep stirring your tomatoes etc. until the juice is mostly gone, then add the chopped eggplant, a splash of apple cider vinegar, and chopped basil. Stir again and taste. Adjust flavors.

  • At this point, I used my immersion blender for a few pulses to thicken everything, but not so much to lose the texture. Be careful when blending hot mixtures. I.e., don't get loosey goosey and burn yourself.

You can serve this with bread and cheese, over polenta, or as a side dish. You can buy lovely bread, cheese, and polenta at the market every Saturday.

Produce Sources:

Vertu farms- eggplant and chiles

Joseph fields farm- tomatoes, shallots, tumeric

Canewater farm - sweet peppers and basil (and polenta, if you please)

Brigid's Buddha Bowl

2 medium sweet potatoes, diced
1 head of broccoli, chopped into small
1 can chickpeas, drained and rinsed
2 tsp avocado oil
1 10oz bag shredded napa cabbage
Dash himalayan salt
1 tsp black pepper

Dressing ingredients: 
1/4 cup nut milk, unsweetened
2 cloves of garlic, minced
1/4 cup cashew butter (with no sugar
1 Tbsp tamari sauce or coconut aminos
Juice from ½ lemon
Dash himalayan salt
1 tsp black pepper

1. Preheat oven to 400 F.
2. Use 1-2 baking sheets and cover with
parchment paper. Add sweet potatoes,
chickpeas, and broccoli, spreading evenly
across baking sheet.
3. Drizzle 2 tsp avocado oil on top of
vegetables with a dash of salt and black
pepper. Mix well.
4. Bake for a total of 40 minutes, flipping the
vegetables after the first 20 minutes.
5. In a food processor, add nut milk, garlic,
cashew butter, and tamari sauce and pulse
until creamy. Pour the dressing into an
individual jar and store in refrigerator.
6. In a sauté pan, heat 1 tsp avocado oil over
medium heat.
7. Add the shredded cabbage with a pinch of
salt and black pepper and cook for 8-10
8. Once the cabbage is done cooking,
remove it from the stove and pour into a
medium size bowl
9. Top cabbage with the sweet potato,
chickpea and broccoli mixture. Add dressing
prior right before eating.

credits to the HealthySelfReset program with Brigid Titgemeier


Kale-in-it Bean Salad

Greens are bountiful this time of the year! If you have time to kale, try out this easy to do recipe!

Kale Bean Pasta
1 oz. box lentil or bean pasta
4 cups curly kale, chopped
3 garlic cloves, minced
1/4 red onion, diced
1 tbsp avocado oil
1/4 cup pine nuts
1/4 cup extra virgin olive oil
1 tsp garlic powder
1 tsp onion powder
2 tbsp apple cider vinegar
dash himalayan salt
dash black pepper

1. cook the bean pasta or lentils
2. in a large pan, heat avocado oil over heat (we just used olive oil, here)
3. Add garlic, onion, and pine nuts and saute for 3-4 minutes
4. add kale and extra virgin olive oil to the pan, tossing all ingredients together
5. cover the pan with lid for 3-5 minutes to allow kale to steam and reduce
6. in a large bowl, combine strained beans, garlic powder, onion powder, apple cider vinegar, salt and pepper
7. once kale is soft, transfer vegetables into the bowl and stir together

recipe credits to Brigid Titgemeier and the HealthySelf Reset program.




Beet & Chickpea Salad

New year, new you? Whatever your New Years resolutions are -- there is no better time to begin eating nutritiously and healthily than at the present moment.


Here is this weeks' recipe hand picked from Leanne Brown's, "Good and Cheap: Eat Well on $4/Day." Recipes to follow (along with this one) are affordable, convenient, and use ingredients that can (to some degree) be locally sourced.

Beet and Chickpea Salad


2 to 3 beets, peeled and grated

1 cup chickpeas, cooked or canned

3 tbsp peanuts

Dressing ingredients:

1 tbsp lime juice

1 tsp chili sauce

1 tbsp olive oil

salt and pepper

Peel the beets and shred with a box grater. Place the beets in a bowl with the chickpeas and nuts.

Mix up the dressing ingredients in another bowl and stir to combine. Add salt and pepper to taste.

Add the dressing to the chickpeas, beets, and nuts. Let it sit for ~5 minutes. Enjoy!


Comment below, tell us how it turned out!