Farmer’s Market Lunch de Jour

fullsizeoutput_3fe4.jpegHave you heard of a “flexitarian diet?”  With a new study coming out about white and dark meat sources both raising LDL cholesterol levels, this leaves a plant-based diet your best bet health-wise.

With that said, we are focusing on mainly plant-based meals in our household lately.  Not to say, we are eliminating all meats, but we are cutting down significantly on them.  Thus, the term “flexitarian” comes to fruition.

Recently visiting the local farmer’s market, I picked up some local fresh veggies.  I kind of went a little bit overboard and bought probably too much for just two people.  So, I had to come up with a lunch to kind of clean out the fridge before everything went bad.

I came up with a take on crab cakes but that are chock full of veggies and are gluten-free.fullsizeoutput_3fc1.jpegI started with my micro green, fresh herbs (dill, parsley and chives), fresh grape tomatoes, zucchini and squash. fullsizeoutput_3fc4.jpegAs you can see here, the squash and zucchini are in their final days.fullsizeoutput_3fc5.jpegI cut off the ends of both and grated them.fullsizeoutput_3fc6.jpegfullsizeoutput_3fc7.jpegI sprinkled a pinch of salt over them to release the water content.fullsizeoutput_3fc8.jpegI placed them all in a cheesecloth (you could use a clean dishtowel, too) and squeezed all of the water out.  If you have more time, you could wrap them up and tie them around a wooden spoon over a bowl to drain.  But, I was short on time and really hungry, so I chose to get my arm workout and squeeze.fullsizeoutput_3fc9.jpegHere’s the end result.fullsizeoutput_3fca.jpegI chose to use premium lump crab meat for this recipe.fullsizeoutput_3fcb.jpegTo a bowl, I added the squash-zucchini blend.fullsizeoutput_3fcc.jpegOne egg beaten.fullsizeoutput_3fcd.jpegOne tablespoon “Slap Ya Mama” seasoning.fullsizeoutput_3fce.jpegOne-fourth cup instant potatoes “roasted garlic-flavored.”

fullsizeoutput_3fcf.jpegI mixed all of this together.fullsizeoutput_3fd0.jpegAnd then gently folded in 3/4 cup of the crabmeat. I like to see the lumps of crab in my crab cakes.fullsizeoutput_3fd1.jpegI formed them into four patties and placed in the fridge for 5-10 minutes.  This keeps them from falling apart when you cook them.fullsizeoutput_3fd2.jpegMeanwhile, to a Mason jar, I added 1 tsp. chopped capers, 1/4 cup chopped fresh herbs, 2 tablespoons milk (I used almond milk), 2 tablespoons mayonnaise, 5.3 ounces of whole milk Greek yogurt, juice of half a lemon, 1/4 tsp. salt, and 1/4 tsp. lemon pepper.fullsizeoutput_3fd6.jpegI shook it well and tasted for seasoning. (You could adjust at this point.)fullsizeoutput_3fd7.jpegI pre-heated the oven to 350 degrees.  In a cast-iron skillet, I heated 2 tablespoons of olive oil over medium heat.  I added the crab cakes and cooked on both side for about 4 minutes or until browned.  Then transferred the skillet to the oven and cook 4 more minutes to cook the middle all the way through.fullsizeoutput_3fd8.jpegI use this to flip them.fullsizeoutput_3fdd.jpegfullsizeoutput_3fde.jpegI then drained onto paper towels while I prepared the plate.fullsizeoutput_3fdf.jpegI started by placing micro-greens onto plate.fullsizeoutput_3fda.jpegI placed sliced grape tomatoes around the outside.fullsizeoutput_3fdb.jpegI topped the plate with one cake and drizzled with sauce.  For garnish, I added more crab meat.fullsizeoutput_3fe0.jpegfullsizeoutput_3fe2.jpegI don’t mind saying this little “sweep-the-kitchen” dish was DIVINE!!!

Rourke oohed and aahed over it, too!

Recipe:

(Serves 4)

micro-greens or lettuces of your choice

grape tomatoes, sliced

1 squash

1 zucchini

8 ounces of fresh, lump crab meat

1/4 c. instant mashed potatoes (I used roasted-garlic flavored)

1 egg, beaten

1 tablespoon cajun seasoning (I used “Slap Ya Mama”)

5.3 ounces whole milk Greek yogurt

2 tablespoons mayonnaise

1/4 cup chopped fresh herbs (I used chives, parsley, dill)

2 tablespoons milk (I used almond milk)

juice of half a lemon

1 teaspoon chopped capers

1/4 teaspoon salt (I used kosher salt)

1/4 teaspoon lemon pepper

2 tablespoons of olive oil

Cut the ends of squashes and grated.  Sprinkle with a pinch of salt and drain all the liquid  out using cheese cloth or dish towel.  To a bowl, add squash, potatoes, cajun seasoning, egg and mix well.  Gently fold in 3/4 cups of the crab meat.  Form into patties and place in the refrigerator for 5-10 minutes.

Make the sauce.  Mix the milk, yogurt, mayo, herbs, lemon juice, capers, salt and pepper. Adjust seasonings for taste.

Preheat oven to 350 degrees.  Heat olive oil in cast iron skillet over medium heat.  Cook on both sides for 4 minutes or until browned.  Place the skillet in the oven and cook for 4 minutes. Remove and place onto paper towels to cool and drain.

To plate:  Place greens on each plate.  Place tomatoes around the edge of the plate.  Place one cake in the center.  Drizzle sauce over top.  Garnish with lump crab meat.

Enjoy! fullsizeoutput_3fe5.jpeg

Bon appetit!

Toodle-oo,

Melanie

HNOTD:  Triplets Graduate Co-Valedvictorians

 

 

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