Week 22. Dear Krat Chef, Kratje Slank

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1 Week 22 Kratje Slank Dear Krat Chef, Deze week zit er Nederlandse quinoa in de krat. Een paar leuke weetjes over quinoa: het is een zaad, geen graan, en bevat daarom geen gluten. Dit zaad werd 6000 jaar geleden al in de Andes verbouwd, als vervanger van mais dat op zulke hoogte niet kan groeien. Quinoa bevat net zoveel eiwitten als melk, en daarnaast ook relatief veel vitamine B2, ijzer en magnesium. De zaadkorrels hebben van zichzelf een vrij bittere smaak; dit komt door het stofje saponine dat op de buitenkant zit. Dit stofje kan je er goed afspoelen met water; gelukkig heeft onze leverancier dat al gedaan. Door de toenemende populariteit van quinoa in Europa en Noord Amerika is dit product in landen als Peru en Bolivia wel 3 x zo duur geworden. Gelukkig wordt het nu ook in West Europa verbouwd, waardoor het minder geëxporteerd hoeft te worden. Wel zo duurzaam dus!! Eet smakelijk! Eefje

2 Gyros chicken in roti with lettuce, yoghurt sauce and roasted fennel and courgette Main Course 40 min In the crate 2p 3p 4p Chicken gyros (g) Fennel (piece(s)) 1 1,5 2 Zucchini (piece(s)) 1 1,5 2 Red onion (piece(s)) 0,5 0,75 1 Yogurt (tray(s)) 0,5 0,75 1 Roti (piece(s)) 1 1,5 2 Lamb's lettuce (bag(s)) 0,1 0,25 0,25 Own pantry 2p 3p 4p Garlic (clove(s)) 1 1,5 2 Olive oil (tbsp) 0,75 1 1,5 Paprika powder (tsp) 0,5 0,75 1 White wine vinegar (tbsp) 1,5 2,3 3 Oil for frying (tbsp) 0,25 0,5 0,5 Salt and pepper () Note that you need lettuce twice this week 1. Preheat the oven to 200 C and take the chicken out of the fridge to come to room temperature. 2. Cut the foliage off the fennel, cut in half, remove the heart and cut into pieces. Cut the courgettes lengthways in half and then in half-moons about 1cm thick. Finely chop the garlic. Put the vegetables in a mixing bowl with the olive oil, pepper, salt, garlic and the paprika powder and mix well. 3. Put in the oven for approx. 30 minutes. Toss the vegetables half way through cooking. 4. Slice the onions in half-rings as thinly as possible and put in a bowl with the wine vinegar. Set aside, this will take away some of the sharpness. 5. Mix the yoghurt sauce with pepper, salt and some mayonnaise, according to taste. 6. Fold every sheet of roti in a piece of aluminium foil and put in the oven for the last 5 minutes, with the vegetables. 7. Fry the chicken on a high heat in some oil until crispy and cooked through. Wash some of the lettuce and put on the table. 8. Let everyone fill their roti with lettuce, red onion, chicken and serve the yoghurt sauce and roasted vegetables on the side.

3 Spaghetti with Italian sausage in tomato sauce and lettuce Main Course 25 min In the crate 2p 3p 4p Rode tomaten (piece(s)) Red onion (piece(s)) 0,5 0,75 1 Italiaanse worsten (piece(s)) Thyme (sprig(s)) Spaghetti (g) Arugula (rocket) (bag(s)) 0,1 0,25 0,25 Lamb's lettuce (bag(s)) 0,4 0,75 0,75 Gekleurde tomaten (piece(s)) 1,5 2 3 Basil (tbsp) Own pantry 2p 3p 4p Garlic (clove(s)) 1 1,5 2 Oil for frying (tbsp) 0,25 0,5 0,5 Olive oil (extra virgin) (tbsp) Balsamic vinegar (tbsp) 0,25 0,5 0,5 Mustard (tsp) 0,3 0,4 0,5 Salt and pepper () Note that you need lettuce and rocket twice this week. 1. Put on a pan of water for the pasta. 2. Roughly chop the tomatoes and chop the garlic finely. Chop up the onion. 3. Slice up the Italian sausage. Cook on a high heat until brown all over in a little bit of oil in a pan or wok. Take the sausage out of the pan and set aside. Fry the onion in the sausage fat. Once the onion is nice and shiny add the garlic and a small dash of water to loosen the cooking remains from the sausage. Add the tomato pieces and the thyme stems. Let the tomatoes simmer for a total of 15 minutes. Once the tomatoes have softened a little, remove the thyme stems and blend the tomato sauce with a hand blender. Put the thyme back in the sauce and simmer. After 15 minutes, add the sausage and leave to simmer for another 10 minutes. 4. Cook the pasta according to the package instructions. 5. Wash the rocket and lettuce and cut up the coloured tomatoes. 6. Make a dressing of olive oil, balsamic vinegar, mustard, salt and pepper and mix with the lettuce. 7. Season the tomato sauce with salt, pepper and optionally a little bit of sugar. Finely chop the basil and add to the sauce when nearly finished. 8. Serve with the pasta and the salad.

4 Quinoa with bell peppers, rocket, grilled green asparagus and spicy eggs Vegetarian Main Course 40 min In the crate 2p 3p 4p Quinoa (g) Onion (piece(s)) 0,5 0,75 1 Eggs (piece(s)) Green asparagus (g) Pointed bell pepper (piece(s)) 1 1,5 2 Arugula (rocket) (bag(s)) 0,5 0,5 0,75 Spice mix (tray(s)) 0,5 0,75 1 Own pantry 2p 3p 4p Water (ml) Garlic (clove(s)) 0,5 1 1 Olive oil (tbsp) 0,5 0,75 1 Salt and pepper (to taste) The small container with spices contains: 1 tsp of turmeric powder and 1 tsp of cumin powder. 1. Bring a pots of water to boil for the eggs. Add the quinoa to a pot and add 600ml water then bring this to a boil. Boil for about 12 minutes, the quinoa is cooked when the nuclei fall off (they look like tiny c-shapes). 2. Chop the onion and garlic finely. Heat some oil in a wok and fry both the onion and garlic together. Add the turmeric and cumin, some salt and some pepper. Stir, then add 200 ml of water. Let it simmer for a while. 3. Boil the eggs for 8 minutes until hard. 4. Remove 2 to 3 cm from the bottom of the green asparagus. Cover with some olive oil in a bowl or deep plate. Heat a grilling pan and use it to grill the asparagus. They need to be grilled for about minutes (depending on your taste), but they need to be flipped every 5 minutes. Sprinkle with salt and pepper. 5. Meanwhile peel the eggs, then halve them and put them in the sauce with the flat side down. Simmer for 10 minutes. 6. Meanwhile wash and dry the rocket using a salad spinner. Slice the bell pepper into little pieces. Take the eggs out of the sauce and put them on a serving plate. Mix the sauce, bell peppers and quinoa together. Add more salt and pepper to taste. 7. Serve the rocket, quinoa, eggs and asparagus separately. Everyone can mix and match the ingredients to their hearts content.

5 In the crate of week 22 PRODUCT 1 PERS 2 PERS 3 PERS 4 PERS KEEPING

6 Origin Products de Krat Zuyderzee Asperges Simon Galema and his sun Titus grow biological asparagus in Marknesse. These asparagus from the Zuyderzee obtain their special taste from the unique sand in Blokzijl in which they are grown. Every Friday, Simon sells his biological beef products on the market in Zwolle. Since 1998, the firm grows biological products. The main products are the asparagus, but also include strawberries, potatoes, and pumpkins. Together with Titus sister, 1 hectare of finer vegetables is grown including zucchini, green beans, sugar corn and cut flowers.