February 25, 2008

Week 25

Vernon's Corner
N.A.S.A Scientists did an extensive study some years back on the Bumble Bee. They compared wing surface and beats per second to body mass and weight. They looked at aerodynamics and lift potential and came to the startling discovery that it was a scientific impossibility for the Bumble Bee to ever get air borne. After much discussion and wringing of hands, they called in a retired engineer to reanalyze their data. After just 15 minutes, he said “your data and analysis are correct, the Bumble Bee indeed can’t fly. But you’ve overlooked one very important fact. The Bumble Bee doesn’t know it.”
Our little Organic produce deal is like that Bumble Bee. Fresh Organic at the price of not so fresh conventional? Not likely to get air borne. And yet, in spite of our difficulties and growing pains, we’re flapping our little wings like crazy and addressing each new challenge as it comes.
We so much appreciate your patience, encouragement and input as we buzz through these blossoms. Also reminds me of a flock of geese flying in vee. One gets out in front and works hard as he can, while everybody else gets behind him and honks like crazy.
Our challenge right now is to get through the pick-up site as rapidly as possible. Longer than 10 minutes is unacceptable to us for you to be waiting. And ideally it would be less than 5. Each town has its own personality and distinct opportunities for improvement. Some have mostly small boxes with few add-ons. Others have mostly large boxes with lots of add-ons. Most have people coming over the entire time which is ideal. Others have the entire group waiting when we get there which is no good for our subscribers. Others see half the group coming in the last 5 minutes which makes it impossible for the driver to stay on schedule. We’re modifying and tweaking the process and hopefully, as you’re reading this, you’ve experienced a quick and pleasant produce pick-up this week. In our fruit packing shed, we say that every solution creates its own problems but to me that’s just an exciting professional challenge. Each new town, farmer, subscriber and add-on move us closer to the goal which is “simply bringing you the family farm”, and if we continue to work together, nothing less than a reorganization of food production and distribution is at hand. We take every comment to heart and you can and will see your Abundant Harvest respond and improve.
Also, Thank you so much for sharing this with your friends. There is no higher complement possible. Every day, your friends and family are signing up to enjoy the adventure. This is so important to our farmers. I can’t tell you how badly each one of us wants this to succeed. To know at planting time that there will be a reward for the labor is a dream many of us have clung to our entire careers. It burns as deep as your desire to have nutrient dense, garden fresh Organic produce available for your families. BUZZ, BUZZ, Thanks again, and EAT HEALTHY

As Vernon mentioned in his column we are trying to stream-line the delivery process. One of the things that slow the delivery down is the variety of add-ons available. In order to make things move along a little more quickly we are going to revise the availability of the grain items. Starting with next week’s delivery you will see that you no longer have the option of 2 pounds or 5 pounds on the grain items. Everything, except rolled oats, will be available in 4 pound quantities. The rolled oats will be available in 3 pound quantities. Wheat and oats will be available every week. The other items such as pinto beans, black beans, barley, cracked wheat bulgar and brown rice will be available on alternating weeks.
We hope this will limit some confusion at the delivery and at the same time offer you what you are looking for in the area of grains.

The whole chickens are back on the add-on list by popular demand. Although enjoyed by several subscribers they were not previously ordered in sufficient quantity to justify having them available. So if you are looking for whole, organic chickens you can now order them.
These are organic, free range chickens from Pitman Farms in Sanger, California. They are fed a vegetarian diet with the finest grains and vegetable proteins, and never animal by-products, hormones preservatives or additives.

Typically you can order your add-ons for the following week on Monday. This week will be the exception. Because of some work that is being done internally on the website you will not be able to access and order your add-ons for week ending March 9, 2008, until Tuesday. We will do our best to have the add-ons available for you to order some time Tuesday morning. The changes we are making will not impact how you order your add-ons and, hopefully, will have little effect on the subscribers.
However, as Vernon mentioned in his column “every solution creates its own problem” so if you are ordering add-ons and are having some kind of difficulty please let us know right away so we can get it resolved

Last week, while in route, some of the boxes fell spilling their contents. Every effort was made to repack them, but if you had items missing or damaged we apologize. Let us know and they will be replaced.

Here is what you will find in this week’s box.
-Navel Oranges
-Satsuma Mandarin Oranges
M & K, Caruthers
-Romaine Lettuce
-Red Leaf Lettuce*
-Baby Bok Choy
Joe Heger Farms, El Centro
-Yellow Potatoes
Family Farms, Madera
-Red Onions
John Tobias, Hollister
Christopher Ranch, Gilroy
-Red Cabbage
-Italian Parsley
-Nantes Carrots
-Bloomsdale Spinach*
T & D Willey, Madera
*Denotes Abundant Box Only
Contents may vary due to availability on date of delivery.


You let us know that you missed your garlic last week. We, hopefully, have made it up to you by including it in your box this week.


Yummy Bok Choy Salad
½ cup olive oil ¼ cup white wine vinegar
1/3 cup white sugar 3 Tbsp soy sauce
1-2 bunches baby bok choy, 1 bunch green onions
cleaned and sliced 1/8 cup slivered almonds
½ (6 oz) pkg chow mein noodles or Top Ramen

In a glass jar, with a lid, mix together olive oil, white vinegar, sugar and soy sauce. Close the lid an shake until well mixed.

Combine the bok choy, green onions, almonds and chow mein noodles in a salad bowl. Toss with dressing and serve. For a citrus taste add 1-2 tangerines, peeled and segmented.

Sweet-Sour Red Cabbage
½ cup cider vinegar ¼ cup sugar
¼ cup packed brown sugar 1 med. head red cabbage shredded
2 bacon strips, diced 1 med. tart apple, peeled & chopped
½ cup chopped onion ¼ cup water
2 Tbsp white wine vinegar, ½ tsp salt
or additional cider vinegar ¼ tsp pepper
1/8 tsp ground cloves
In a large bowl, stir the cider vinegar and sugars until sugars are dissolved. Add cabbage; toss to coat. Let stand 5-10 minutes. Meanwhile in a large skillet over medium heat, cook bacon until crisp. Remove with a slotted spoon and reserve drippings. In the drippings, sauté apple and onion until tender. Add water and cabbage mixture. Bring to a boil. Reduce heat; cover and simmer for 30-35 minutes. Stir in the remaining ingredients. Simmer, uncovered, for 5 min or until tender. Sprinkle with bacon just before serving.

February 18, 2008

Week 24

This will no doubt be a disappointment to all of you but Vernon has been at a conference in Indiana all week. Therefore, you will not be treated to his wit and wisdom in this edition of the newsletter.
For those of you that have not met Vernon in person you can meet him on the website by watching the video. Look for his comments here next week. Surely he will have some insights from the conference and his time away.
That being said much of what you will read in this newsletter will no doubt be repetitious to some of you but it is important stuff.

Want to set vacation days, change your order, put in new payment information, order add-ons, or cancel? Just login and the tools are there. Abundant Harvest staff is not able to perform these functions for you.

We want to take this opportunity to say thank you to all of you for your patience at the delivery sites. As the areas grow; so do the lines. What worked well when we started does not work as well when the numbers increase. We are developing some new ideas and ways to handle the delivery in these areas and ask for your continued cooperation as we try them out.

Many of you are taking the time to rate the produce by using the How Are We Doing? button on your Subscription Dashboard. We appreciate your input and comments. Your comments are read and discussed. If there are things you like or don’t like this is the place to let us know. What you want more of someone else wants less of so we can’t make all of the people happy all of the time, but we try.

If you are not going to be able to pick up your order at the scheduled time please let your host know in advance whenever possible. Most of the hosts will willingly work out some arrange-ment with you if you will contact them and inform them of your situation. You may feel free to have your order picked up by someone else but please make sure they know exactly what you are to receive. If you have ordered add-ons it would be especially helpful if they brought with them a copy of the invoice that had been emailed to you that Monday.
Just as you should double check your order before you leave the site, you should make sure they are prepared to do so also. If you have gotten the wrong thing that means someone down the road is not going to get what they ordered. Once the truck is gone whatever you ordered, that did not get picked up, is gone with it; on to the next town.

Here is another vegetable that may be new to some of you. Bok choy is part of the cabbage family and can be used in many recipes, raw or cooked. Baby bok choy are immature bok choy or a bok choy dwarf variety and are more tender and milder than big bok choy. Bok choy has no fat and is a good source of calcium. It is also low in sodium and high in vitamins C and A.
It is the opinion of some chefs that baby bok choy is best when cooked whole and used as a side dish, but it is also delicious used raw in salads or cooked in soups and stir fries.
Baby bok choy should be wrapped in a paper towel and stored in an open, or perforated, plastic bag in the vegetable drawer of your refrigerator. Use baby bok choy when it is fresh and do not try to store it for long periods of time.
Baby bok choy has a mild sweetness and you don’t want to overwhelm it with strong sauces. Simple cooking techniques will emphasize the flavor. Try it halved lengthwise, brushed with peanut oil and tossed on the grill. Leave it whole and sauté it with garlic or toasted sesame oil. If you prefer steaming cook until they are crunchy but tender and then drizzle them with some toasted sesame oil and sesame seeds. Chop the leaves and use them in stir fry, or stir fry the leaves until tender and then toss them with pasta or put them in an omelet. As always just be creative and enjoy a new taste experience.

Since many of you have been purchasing oats, raisins and almonds we thought we would provide you with a tried and true recipe for granola.
12 cups regular oats
1 ½ cups olive oil
1 ½ cups honey
2 cups raw sliced almonds
2 cups raisins
1 tsp vanilla
1 Tbsp cinnamon
Mix well in that order. Place the mixture on a cookie sheet that has been covered in parchment paper and bake at 425º for 5-10 minutes, or until brown. Cool on cookie sheet and then store in an air tight container. This granola is great with milk as a cereal or stirred into yogurt.
For variety, instead of raisins, try any of your favorite dried fruits like cranberries, chopped apricots, etc. alone or in combination.

Freeze dill leaves in ice cube trays covered with water or stock and then use them in soups and stews.

Here is what you will find in this week’s box.
-Navel Oranges
-Satsuma Mandarin Oranges
M & K, Caruthers
-Butternut Squash
John Tobias, Hollister
-Red Potatoes
Family Farm, Madera
-Romaine Lettuce
-Red Leaf Lettuce*
-Baby Bok Choy
Joe Heger Farms, El Centro
Christopher Ranch, Gilroy
-Nantes Carrots
-Baby Red Beets
-Lovely Dill*
T & D Willey, Madera
* Denotes Abundant Box Only
Contents may vary due to availability on date of delivery.

Cloves of garlic that have sprouted can still be used but they will not have as strong a flavor as fresh garlic. The sprouts can be cut up like scallions and chives and used in dishes.

Ginger Squash Cake with White Chocolate Frosting Preheat Oven to 350º
1 cup all purpose flour 1 tsp baking powder
1 tsp ground cinnamon ½ tsp ground ginger
½ tsp salt ¼ tsp ground allspice
1 cup finely shredded butternut ¾ cup (packed) golden brown sugar
squash, peeled 1/3 cup unsalted butter, melted
1 large egg 2 Tbsp finely grated, peeled fresh ginger
1 tsp vanilla extract ¾ cup chopped toasted hazelnuts (about 4 ounces), divided
Spray a 9x9x2 inch metal baking pan with nonstick spray. Whisk flour and
next 5 ingredients in medium bowl. Using mixer beat squash, brown sugar,
butter, egg, fresh ginger, and vanilla in large bowl to blend. Fold in flour
mixture and ½ cup of hazelnuts. Transfer to pan, spreading to edges (layer
will be thin). Bake cake until tester inserted in center of cake comes out clean
about 30 minutes. Cool. Over for frosting recipe.

White Chocolate Frosting
3 Tbsp whipping cream
3 ounces high quality white chocolate (such as Lindt or Perugina)
¼ tsp. vanilla
Bring cream just to boil in small saucepan over medium heat. Remove from heat. Add white chocolate and vanilla; whisk until smooth. Let stand until thick enough to spread, about 20 minutes. Spread over cake (layer will be thin). Sprinkle remaining ¼ cup nuts on top.

Orange Vinaigrette Salad Dressing
¼ cup fresh squeezed orange juice ½ cup olive oil
½ tsp kosher salt ¼ tsp freshly ground pepper
Whisk together and toss with salad. For a change of pace and a tarter flavor try using fresh lemon juice in place of the orange juice.

February 9, 2008

Week 23

From the beginning (which is only 4 1/2 months ago) our goal each week has been to always have fruit, cooking vegetables and leafy salad fixings each week. We want it to be fresh, seasonal and local and judging by your comments and all the recent new subscribers, you’re diggin’ it. Because of all the cold and rain, we’ve really struggled these last few weeks with the leafy salad portion and that’s been the only negative comments you’ve sent to the “rate the produce” department.
Brenda Haught is a subscriber in Bakersfield and also sells my Organic fruit. She hooked us up with a wonderful family in El Centro. Lloyd and Sue Heger were the first Organic Farmers in the Imperial Valley. Their son Joe is carrying on with the tradition. Sue says “He had the best teacher anyone could hope for” They’re only 7 miles from the Mexican border and $2.00 labor, but “this is our home, this is what we do and we’re going to keep at it long as we can”. BRAVO!
So here’s the deal guys. It’s not next door, but it is north of the border, grown by great folks, and it’s the middle of winter. I’d really like to have some good Organic green leaf and romaine. Let’s try ‘em out, and let us know what you think. Fair enough?
RAW MILK. You’ve sent lots of appreciative e-mails about this addition to our line-up. Dennis Rosales, our Fresno host is lactose intolerant to the point of a few ounces of milk caused a few hours of misery. He skeptically tried the raw stuff and (drum roll please) no problem. Whoda thought?
It won’t work for everybody, but if somebody you know suffers, this could be their solution. One thing I do know, buying it off the website and picking it up with your box is a ton easier than going out and milking ol’ Dirty Sally. And unless you’ve got a kid that works free, it’s a lot cheaper too!
A few people since last week have asked me “why in the world would you name the family milk cow Dirty Sally?” Well, about the time we got her, there was an episode of Gun Smoke that featured a character by that name. An ugly ol’ gal with a feisty attitude but a heart of pure gold that she didn’t want anybody to know about. This cow had one horn going out and up, the other kinda broke off and turned down. She had this look in her eye like “You only think you’re in charge” Cooperation was negotiable and subject to renegotiation at regular intervals. Several times the bucket came home empty because Sally’s feet were faster than my hands. She often gave us twins though and the best milk of any of the cows we had. Dirty Sally stuck.
Well gentlemen, Valentine’s Day is close. Not much time left to get that wheat mill your beloved has been dreaming about. The one that will send your romance into the stratosphere! Yeah, no extra charge for the love tips from Dr. Vern. EAT HEALTHY

It seems that you are enjoying delivery day as much as we are. You are seeing old friends and making new ones. No one really enjoys standing in line but it is sure a lot more fun when you are doing so with people who are sharing the same experience. It is great to hear you exchanging recipes and ideas on how to use fruits and vegetables you may have never eaten before. It is easy to become caught up in conversation and find that you have forgotten part of what you came for.
As the list of add-ons grows and more of you are purchasing them, the more important it becomes for you to make sure you receive everything you have ordered and paid for. Now you could tie a string around your finger but a better help would be the Invoice that is emailed to you each Monday morning after the charges are posted to your card. If you have purchased add-ons you may find it helpful to print the Invoice and bring it with you to the delivery. That way you can compare your Invoice to what you are actually leaving with and figure out you are missing something before you see the truck going down the road to the next delivery site. Not to be seen again until next week.
If you are having someone else pick up your order giving them a copy of the Invoice will ensure they know what they are supposed to be picking up also.

Thank you to all of you who are taking the time to rate the contents of your box and give us your comments. Some of you want more of what others want less of and we keep your comments in mind when we are deciding what to include in each week’s box.
As Vernon mentioned a couple of weeks ago spring will be here soon and with it the opportunity to offer even more variety.

Don’t store those yams in the refrigerator. Cold temperatures will negatively alter the taste of yams. Do not put them in plastic bags, but store them in a cool, dark, well ventilated space that does not get above 60º. If you keep yams too warm or store them where they are exposed to sunlight they will have a tendency to sprout or ferment. Yams are a great source of dietary fiber, potassium, vitamin C, manganese and vitamin B6. Yams are great roasted, pureed with milk and spices, or even made into fries. Give them a try.

Here is what you will find in this week’s box.
-Navel Oranges
-Satsuma Mandarin Oranges
M & K, Caruthers
-Green Leaf Lettuce
-Romaine Lettuce*
Sue Heger, El Centro
Doreva Produce, Livingston
-Red Milano Turnips*
-Nantes Carrots
-Bloomsdale Spinach
T & D Willey, Madera
* Denotes Abundant Box Only
Contents may vary due to availability on date of delivery.

More than likely when your credit/debit card expires, and you get a new one, you activate it; put it in your wallet and move on. Here is another step to keep in mind. When you get your new card; login, select EDIT under Users Billing Information and enter the new date.

1 onion chopped 4 small red potatoes, quartered (may
2 carrots chopped substitute 2 large yams cut in 2” pieces)
1-3 turnips, peeled & chopped 1-2 parsnips, peeled & chopped
1-3 lb chuck roast Salt & pepper
3 Tbsp all purpose flour 1-15 oz can tomato sauce
2/3 cup brown sugar 2 tsp chili powder
1 tsp ground cumin 1 tsp mustard powder
1 tsp garlic powder or clove of fresh garlic
Arrange onion, potatoes, carrots, turnip, and parsnip in bottom of slow cooker.
Season beef all over with salt and pepper. Rub flour all over beef. Place roast
on top of vegetables in slow cooker. Whisk together tomato sauce, brown
sugar, chili powder, cumin, mustard powder, and garlic. Pour mixture over
beef. Cover and cook on LOW for 10-12 hours, or HIGH for 8 hours. Beef can
be shredded before serving.

Roasted Garlic Cauliflower Preheat Oven to 450º
2 Tbsp minced garlic 3 Tbsp olive oil
1 large head cauliflower, 1/3 cup grated Parmesan cheese
separated into florets Salt & pepper to taste
1 Tbsp chopped fresh parsley

Grease a large casserole dish and set aside. Place olive oil and garlic in a large re-sealable bag. Add cauliflower, and shake to mix. Pour into prepared casserole dish. Bake for 25 minutes, stirring half way through. Top with Parmesan cheese and parsley, and broil for 3-5 minutes until golden brown.

February 2, 2008

Week 22

Well, we’ve gone & done it now. If there was ever any question about our sanity it’s now settled. Save room at the funny farm for ol’ vern.
Actually, I was in Cambodia this time last year with some of the most successful Dairymen from our area all of which begged me not to do it. “What you’re talking about (this Abundant Harvest dream you’re participating in) sounds great, the timing’s right, we really need it but please Vernon Please don’t do RAW MILK!
Too late now. We held hands, counted to three and jumped. Raw milk has been a personal goal from--as you can see—the planning stages of this little venture. I told folks way before we started that we’d know we were doing it right when we had raw milk on the truck. I was raised on the stuff so I know the value. It was important to my father that his family have raw milk. And since he had free labor (me) it made economic sense as well. I’d get up before school, fill a pail with warm water, go out and bring up “ol Dirty Sally” wash her down with the warm water and we’d have sweet communion for a half hour while the rest of the world woke up. The cats looked forward to some squirts in their direction as well. Feed the cattle and horses. Gather the eggs and take it all in to Mom.
At the time I argued that eggs cost less than chicken feed, and milk costs less than grain and hay plus I’d have another hour in my life. “But son, all your cousins on both sides have allergies, you kids don’t. How much are doctor bills?” Day after he died I sold the cow, But for a few years I still went down to Neves’ dairy and gave ‘em $5.00 for 5 gallons out of the tank so we still had raw milk & cream & butter, I just didn’t have to deal with the cow.
What’s the big deal with raw you might ask? Well, you can check out McAfee’s website, http://www.organicpastures.com/ but the main deal is it’s living. Like my Johnny one note “85% of your immune system is your gut.” Keep your stomach healthy and you’ll be healthy. Living raw milk naturally solves a lot of problems and that’s all I’m going to say. Beyond that I’m out of my league. You know though, we don’t have to be so smart if we just follow the rules. Who would have guessed that this organic produce would just plain taste so good? Chemical free? Sure but taste. Probably not. WRONGO!
You see, biological nutrition puts the flavor in. You can read about it, you can dismiss it if you want, but just eat the stuff and in a couple months, you’ll find yourself craving exactly the fruits and vegetables your body needs to thrive. You’ll find yourself wanting to eat at home because the restaurant just doesn’t get it. Are we crazy? OH YEAH! CERTIFIABLY CRAZY! But this is a right kind of crazy that everyone we love should experience.

Kudos to our farmers. I’m just so proud of each one. Last week, Madera got 2 inches of rain in the three days prior to harvesting your box. The furrows were literally standing full end to end. Team Abundant Harvest was preparing an e mail blast and a phoning blitz to let everyone know we were calling it off and how we were going to deal with everyone’s payments and you find yourself awake at 2:00AM listening to the wonderful rain. We had a few hours break in the weather Thursday morning, and they all said “Forget the restaurants, we don’t have time, but we’ve got to get out the Abundant Harvest Order.” Now that’s love in my book to go out in the mud and harvest all the wonderful things you got last week and to have it come out so nice considering. Escarole was a little rough but I would be too if I stood in that much rain that long.
So where are we at in the produce calendar? Well, end of February is the end of the winter harvest. Traditionally the big guys have gone to El Centro for their winter production. Dec-Jan. More recently that’s changed to Mexico. Most people don’t realize that as of about three years ago, U.S.A. became a net food importer. Sadly, we now import more food than we export and even more sad is the fact that what we’re importing is produce, and what we’re exporting is grain. Even Organic shifts out of the country almost entirely for the winter.
Abundant Harvest however, is committed to fresh, local, minimal packaging, high flavor at a great price. We tell you every week exactly who and where your produce comes from. What that means is you’re going to see more soup stuff in the winter and more salad stuff in the spring. It makes the adventure exciting and horizon expanding all at the same time. We hope you’re family is enjoying it as much as ours.

Tuscan kale has been grown in Mediterranean gardens since the time of ancient Rome. Italians use only the leaf blades. They strip out the center midrib by grasping it and pulling toward the leaf tip. That is not necessary, however, and once cooked you probably won’t find the rib too tough. Kale has lots of vitamin A and C, calcium, iron and several antioxidants. It is also especially rich in alpha-linolenic acid, a substance found in flaxseed and almonds. Try kale sautéed in olive oil with onions until tender and then add salt & pepper, garlic, sun-dried tomato, and pine nuts. Serve it as is or toss it with ravioli.

Here is what you will find in this week’s box.
-Navel Oranges
-Satsuma Mandarin Oranges
M & K, Caruthers
Christopher Ranch, Gilroy
John Tobias, Hollister
-Red Irish Potatoes
-Tender Green Cabbage
-Brussels Sprouts
-Nantes Carrots
-Tuscan Kale
-Baby Artichokes*
-Bloomsdale Spinach*
T & D Willey, Madera
*Denotes Abundant Box Only
Contents may vary due to availability on date of delivery.

Share your organic goodies with your friends and family. Try the Green Surprise Dip using the kale, shallots and garlic from this week’s box. If you’re really in the mood to be generous with your bounty you can serve it with carrot sticks cut from your delicious Nantes carrots.

Saucy Sprouts and Oranges
3 medium oranges 1 lb fresh Brussels sprouts, trimmed & halved
1 Tbsp butter 2 tsp cornstarch
2 Tbsp honey mustard ¼ tsp Chinese five-spice powder
2 Tbsp slivered almonds, toasted
Finely grate peel of one orange, set peel aside. Cut that orange in half; squeeze juice into a measuring cup, add enough water to measure ½ cup; set aside. Peel and discard white membranes from remaining oranges; section them and set aside. Bring 1” of water and Brussels sprouts to a boil. Cover and cook for 8-10 minutes or until crisp-tender. Meanwhile, in a small saucepan, melt butter. Whisk cornstarch & reserved orange juice until smooth; add to butter. Stir in mustard and five spice powder. Bring to boil over medium heat; cook & stir for 1-2 minutes or until thickened & bubbly. Drain sprouts; gently stir in orange sections. Transfer to a serving bowl; drizzle with sauce. Sprinkle with almonds and grated orange peel. Yield 6 Servings

Green Surprise Dip
1 cup steamed kale, spinach or combination 1 cup plain yogurt
1 cup or can garbanzo beans ¼ cup mayonnaise
2 cloves garlic ½ onion or shallots, chopped
1 Tbsp lemon juice or to taste ½ tsp salt or to taste
Puree all ingredients in blender or food processor. Serve with vegetable sticks, crackers or tortilla chips.
Au Gratin Cabbage
2 cups cabbage, shredded ½ cup carrots, shredded
1/3 cup green onions chopped
Sautee until crisp-tender in frying pan coated with cooking spray. Transfer to greased 1 qt baking dish.
½ cup milk 1 egg 3 Tbsp Parmesan cheese shreddedCombine in a small bowl. Pour over vegetables. Garnish with 1 Tbsp chopped parsley and 1 Tbsp grated Parmesan cheese. Bake at 350º for 30-35 minutes