What comes to mind when you think of the Farmers' Market? Sweet corn, tomatoes, musk melons, right? Chances are, if it's a fruit or a vegetable, you can find it at the Dane County Farmers' Market on Capitol Square, which continues on Saturday mornings until Nov. 3.
But what about everything else'the things you pass up because there's no room in the fridge for them? Think there's nothing you could do in your meager kitchen with a freshly gutted lakefish?
Think again. There are a wide variety of products available every Saturday, many of which offer fresh, nutritious and inexpensive alternatives to things already in your diet.
Rainbow trout is a delicious pink meat fish with a mild flavor, and stands up well to a variety of cooking methods. Whole fish cost about $5.50 per pound at the Farmers' Market.
2 medium trout, dressed or boned
3 Tbs. olive oil
1/2 Tbs. basil, thyme, dill or other herbs
Juice of 1/2 lemon
Salt and pepper to taste
Lemon slices (optional)
Build a medium-hot fire in the grill. Mix all ingredients (except the trout) in a small bowl and brush on the fish, inside and out. Place fish on wire rack, foil pan or wrap in foil. Cook the fish for six to seven minutes on each side, or lay open with the skin side down. Fish is done when it turns opaque and flakes with a fork.
Venison (deer) is a hearty red meat that tastes a lot like beef, but contains less fat and cholesterol than both beef and chicken. Farmers' Market vendor Rambo Farms, Inc. offers venison free of hormones and antibiotics, in every variety of cut, from jerky to steaks to ground venison.
Venison can be grilled like beef, but since the meat is leaner, Rambo Farms recommends coating venison with a light coat of oil to keep the meat moist. Be careful not to overcook: Venison can become dry quickly.
1 lb. venison, cut into 1-inch cubes
2 Tbs. olive oil
3 cloves garlic, minced
1 Tbs. Worcestershire sauce
1/2 tsp. Tabasco sauce
16 oz. chicken broth
1 (28 oz.) can tomatoes, cut into chunks
1/2 large bell pepper, diced
8 mushrooms, cut into quarters
3 onions, cut into wedges
2 medium carrots, cut into chunks
1/4 tsp. gumbo file
2 medium bay leaves
Salt and pepper to taste
Brown the venison in a pan with olive oil, Tabasco, worcestershire and garlic. When browned, add the vegetables and the other ingredients. Bring to a boil then reduce heat and simmer for 45 minutes to one hour.
Found at a variety of prices around the Market, bison (buffalo) is another great alternative, also very low in fat and cholesterol and raised without hormones or chemicals.
4 8-oz. sirloin bison steaks
2 Tbs. vinegar
1 1/2 tsp. ground ginger
2 garlic cloves, minced
2 Tbs. brown sugar
1/2 cup soy sauce
3/4 cup vegetable or olive oil
Blend the ingredients well and marinate the steaks for at least two hours in a refrigerator. Build a medium-hot fire in the grill and place steak directly over the coals.
Being lower in fat than beef, bison cooks faster. Serve medium-rare for best flavor.
Patty Pan squash is a small, colorful vegetable with a zucchini-like flavor. It's delicious both cooked and raw.
Patty Pan squash, sliced
Ritz crackers
20 cherry tomatoes, sliced
4-6 oz. sliced ham
8 oz. pineapple cream cheese, softened
Assemble ingredients on crackers and serve.
