New Year's Resolution worth Keeping

A New Year’s Resolution worth Keeping The last present has been unwrapped and all the holiday activities are a memory and now it’s time to turn to making New Year’s resolutions. Over 100 million Americans make resolutions each year. The most common of resolutions include: starting an exercise program, eating better, reducing the consumption of alcohol, tobacco, caffeine or other drugs. Despite our best intentions 4 out of 5 people will fail at keeping these resolutions. This year I would like to suggest that instead of giving up a bad habit, why not take on a good one? Here are some healthy New Year’s Resolutions you may actual enjoy “putting on” and experience success. 1. Try a new food that you have not ever eaten before. Some great suggestions include: Black rice (try looking in the organic isle of your grocery store or purchase on line at http://www.lotusfoods.com ), pomegranates or roasted parsnips. 2. Cook at home! Want to eat healthier, cheaper, and more deliciously? Make it yourself. It will also give you the opportunity to buy local and seasonally. 3. Enrich your life by sharing a meal together. Did you ever notice that food taste better when shared with family and friends? Our lives are enriched when we share a repast with those we love. Want some great ideas on how to make this time even more special? Read Laurie David’s new book The Family Dinner http://www.amazon.com/Family-Dinner-Great-Ways 4. Go Meatless one night a week. Have you heard of the Meatless Monday movement? In efforts to cut down on our meat consumption and reduce our risks of heart disease, diabetes, certain forms of cancer and obesity reduce your meat consumption. Going meat free just one day a week will improve your health and the health of our planet. For more information on this topic see www.meatlessmonday.com 5. Want to make exercise a part of your daily routine this New Year? Get a buddy! Research shows having a buddy increases our chances for success and it’s more enjoyable! 6. Learn something new this year! You’re never too old to learn something new. Take a cooking class, learn to ride one of those high speed fancy road bikes or jump on a skate board with your kids. If you want to stay young and keep your mind healthy and alert, continue to learn and challenge your brain. Now that you have some goals here are some tips to be that one (remember 4 out 5 people don’t keep their new year’s resolutions!) who is a success. 1. Be committed to that new habit you want to make. Believe that you can do it. Those with a strong self –efficacy are more likely to achieve their goals. 2. Have a plan of coping strategies in place so you are ready when you reach a road block. 3. Keep track of your progress. The more you monitor your behavior and receive feedback from your support system, the greater your chances of success. Why not keep a calendar hanging in your kitchen and record the day’s you went meatless or tried a new food. Don’t forget to document all the times you went for a walk or went to the gym. Remember it takes a minimum of 15-19 consecutive attempts at something to make it a habit. 4. Get an accountability partner- perhaps a family member or your best friend. They may be just as interested in making these New Year’s resolutions as you. 5. Missed a week of meatlessness? Don’t give up. Get right back on schedule. Mark it on your day planner or make yourself an “appointment” on your cell phone- “no meat today.” Do whatever it takes to remember your new commitment. According to the Journal of Clinical Psychology, people who make New Year’s resolutions have higher rates of success at making a desired behavior change then people who don’t make resolutions. After six months, studies report, 46% of resolution makers were still keeping their resolutions. Go for it- been that 46% this year.

An Orange in your Stocking

Christmas is soon upon us.

By now I presume that you have decorated your home for the Christmas season and have hung your stocking by the chimney with care. Throughout the years children have found oranges in the toe of their Christmas stocking. Have you been one of the lucky ones who has found an orange in your stocking? Or have ever wondered how that tradition started? Here is what I have learned about this ancient tradition.



The tradition of placing oranges in the toe of stockings dates all the way back to the 19th century and included a man named Nicholas. As it has been told, Nicholas had a great deal of money, which he chose to share with the poor. One winter he learned about a man who had three daughters, who could not marry because they were too poor to have a dowry. Without a dowry, no husbands could be found for these women. So one night the daughters washed out their stockings and hung them to dry by the fireplace. During the night Nicholas came by and threw coins down their chimney and they landed into the girls stockings. The next morning they found enough gold in their stocking to provide them with an adequate dowry. The gold that Nicholas was said to have thrown has been represented over the years as gold balls, making oranges the symbol for gold balls.





Bishop Nicholas is often portrayed in pictures wearing the red ceremonial robes and miter (or headdress) and holding the staff of a bishop, as well as holding three gold balls, gold coins, or pieces of fruit. Nicholas lived a long life, died of natural causes, was canonized and made a saint. This same man, born in Turkey in the 4th century, is Saint Nicholas. Most of us know that St. Nicholas became, over time, our good friend Santa Claus.





The Christmas season and all winter long we can look forward to the availability of citrus fruits. Oranges, grapefruits, tangerines, and Clementine are at their peak throughout the winter months and can be enjoyed in a variety of ways.





Try adding fresh sliced oranges or pink grapefruit to a green salad. The following recipe is colorful and pleasantly bittersweet.



Kiwi, Orange Grapefruit and Watercress Salad



Serves 4



Ingredients

1 large navel orange, peeled and pith removed

1 large pink grapefruit, peeled and pith removed

2 Tbsp lemon juice

1 Tbsp rice vinegar

1/4 tsp salt

Pinch of cayenne pepper or to taste

3 Tbsp canola oil

2 tsp honey

3 large kiwi, peeled

1 bunch of watercress, trimmed, rinsed, and dried.





Directions:

1. Halve the orange lengthwise, cut across into very thin half-round slices. Repeat for the grapefruit.

2. Combine lemon juice, vinegar, cayenne and honey. Mix to blend. Add oil. Add any juice drippings from the cut fruit into your dressing and blend together.

3. Arrange the watercress onto a platter. Arrange the orange and grapefruit slices overlapping. Cut the kiwi into rounds and arrange into the center of the salad.

4. Cover and chill.

5. When you are ready to eat, top salad with the dressing.

Obessed with sweet potatoes!

Did you know that Sweetpotatoes (yes, this is spelt correctly. It's supposed to be one word, not two), potatoes and yams are not related, despite the shared common name?  Let me explain.

Since Columbus sailed the ocean blue, there has been a mix up between sweetpotato and potato..  Columbus introduced the  sweetpotato to Europe with a Native American name- "batatas", "patate" and other forms that become the word "potato." Potato meant sweetpotato in Europe until nearly a half century later, when what we now referred to as the potato, landed in America. By way of distinction "Ipomoea batatas", not "Solanum tuberosum" (our known white potato) became the sweet potato.

To confuse us even more we have the sweetpotato and the yam.  True yams are species of Dioscore, starchy tuberous roots that do not resemble Ipomoea batatas, sweetpotato, and are rarely sweet. Portuguese slave traders brought inhame (pronounced eenyam) to the new world. When they arrived in the American South, the word was erroneously changed to yam.

In the 1930's promoters of Southern grown sweets hit on the word "yam" for a campaign to set apart their Louisiana product from drier,paler sweets grown in New Jersey, Maryland and Virginia.  Ironically, although the misnomer "yam" may have helped at the time, it now adds to the mess because the same varietieses are grown nationwide. So there you have it.  A sweetpotato, potato and yam are three separate vegetables.

Americans are the only citizens in the world who prefer this variety of sweet potatoes.  Ninety percent of the sweetpotato crops are grown in Asia and they are rarely orange in color. We are the only nation that prefers our sweetpotatoes to taste like pumpkin!

Traditional sweetpotatoes found in American markets include the Jewel and the Garnet.  The Jewel will have a light colored skin with a brighter orange pulp while the Garnet has a deeper orange red skin and a paler orange yellow pulp. Whatever the cooking method, they both will have a soft, sometimes squishy feel in the mouth and a pumpkin flavor. They will always be sweet in flavor but the intensity of the sweetness will vary depending on the cultivar, how they are handled after harvest and the length of time after harvest.

In November you will find sweet potatoes on every American Thanksgiving table.  Many will be buried under pounds of sugar in the form of marshmallows and brown sugar.  I say "what a shame!" Let me suggest a variety of my favorite ways to enjoy the splendid sweetness of this orange gems.

Sweet Potato Oven French Fries

Ingredients

sweet potatoes- one medium size potato per 2 people
olive oil
salt
pepper

Directions

1. Preheat oven to 400 degrees
2. Wash your potatoes under warm water and towel dry
3. In the round, slice potatoes about 1/4 inch thick
4. Grease a pizza stone or cookie sheet with olive oil
5. Place potato rounds on the tray and drizzle them with olive oil
6. Sprinkle with salt and pepper and place them in the oven.
7. Cook for about 10 minutes. check for doness and adjust cooking time accordingly.

Sweet Potato Casserole

Ingredients:
4 medium sweet potatoes, peeled and cubed
1/2 cup orange juice
1 tsp orange zest
1 tbs brown sugar
1/2 tsp cinnamon
1/2 tsp ground ginger
Topping:
3/4 cup rolled oats
2 Tablespoons butter
2 Tablespoons olive oil
1/4 cup brown sugar

 Directions:

1.Bring a large pot of water to a boil. Add sweet potatoes and cook for 20-25 minutes until tender.

2. Drain sweet potatoes; add orange juice, orange zest, brown sugar, cinnamon and ginger.

3. Mash until smooth. 

4. In a separate bowl mix the ingredients for the topping.

5. Place mashed potatoes in a baking dish,  Top with the topping mixture. 

6. Place in a 350 degree preheated oven and bake for 30 minutes.

Have you seen or heard of black rice? Well it's my newest food addition and I want to encourage you to find it and add it to your diet. It is delicious, as well as nutritious.

Black Rice is full of antioxidants, (you know those guys that run around in your body collecting the free radicals that want to hurt you) and may be healthier for you than brown rice. It's dark purple and reddish pigment- which are also found in blueberries, grapes and acai berries, provide you with that added benefit of antioxidents and fiber.

It has a distinct flavor and may not appeal to the typical American palette. The texture is found to be chewier than brown rice and more intense in flavor. I find it to be much more enjoyable in taste and interesting than brown rice.

Nutritionally black rice has an advantage over blueberries in that it is not high in sugar. One spoonful of black rice bran contains the amount of anthocyanin (form of antioxidant) as 10 spoonfuls of blueberries, and is less expensive.

Since it is relatively new in the American food market you may have a little trouble finding it. Whole food stores currently stock it. You may want to check your local health food stores and organic isles of your local grocery store for availibility.

Because of the bran layer it will need a longer cooking time, similar to that of brown rice. It can be enjoyed in a variety of ways. Use as you would any other rice.

Give it a try and let me know what you think!

Check out this link for more information about rice.

 

http://www.wholefoodsmarket.com/recipes/guides/rice.php

Fall is in the Air

I don't know many people who don't love fall. I have often said I love fall but it's what follows that I hate.  I have a new perspective on the cooler months which have helped me embrace the colder months and make the most of them.  Instead of seeing Autumn as the season of "death", when our beloved perennials shed their blooms, I now see it as a time of year when the old is "kicked off in efforts to make room for the new."  I like this new perspective and it brings me excitement and hope for all that lies ahead.

So while we are in the "kick off season" why not embrace all the wonderful colors and flavors that make this time of year so wonderful. Butternut squash, pumpkin, kale, sausage, soups, sweet breads and cranberries are some of my favorite food staples for this time of year. I have had the urge to get my crock pot out and roast an entire chicken.  Those 15 butternuts sitting on my picnic table are shouting "soup", "lasagna" and "roasted vegetables". I will make a bit of all of those items. For now, let me share this luscious recipe from the Simply in Season cookbook that you will enjoy.

Liberian Pumpkin

Ingredients

2-3 cups pumpkin or butternut squash, peeled and chopped into 1 inch pieces

1 onion, chopped

hot chili peppers, chopped or hot pepper sauce, to taste

1 cup chicken broth

1 cup browned sausage ( I use turkey sausage to keep the fat content lower)

salt and pepper to taste

Directions

1. In a skillet heat 2 tablespoons of olive oil

2. add the onions, squash and chile pepper. Cook and cover until the squash is tener, about 10 minutes.

3. Add the broth and cook for 10 minutes.

4. Add the sausage and cook until liquid is absorbed.  Serve with rice or noodles.

Happy Autum to you!

No more room on the kitchen counter

Last night I was complaining that I was tired of seeing all this produce sitting out on my kitchen counter.  I think that my statement was misunderstood.  I certainly was not bemoaning about the bounty of my vegetable garden, but about the clutter it brought to my kitchen work space.

I went out to my community garden last night after a week and a half of not visiting and I was struck by what I saw. Irene had made an uninvited visit to our community garden knocking over corn stalks, sunflowers, cosmos and my beautiful bean stalk tee-pee. I never gave any thought to the garden when I was hunkered down at home praying that the hurricane would not destroy any of my oak trees or home.

After I got over the disappointment of destroyed flowers and bean stalks, I got down to business looking for vegetables.  The photo above reflects just a small portion of the bounty that Irene did not touch.  I also dug up some awesome yellow and orange carrots.  Which, I might add, are quite delicious.

My guess is if you have a garden you also have a counter full of tomatoes.  How many dishes can you make out of tomatoes?  Well I would like to offer you one option- Basic Tomato Sauce.

Coming from an Italian family filled with many wonderful cooks, you know there's got to be at least one good sauce recipe.  My aunt Angie gave me this recipe from her collection of catering recipes. So now I share it with you.  Enjoy!

Basic Tomato Sauce

28 ounces canned or fresh tomatoes

1 large carrot, peeled and chopped

1 large onion, peeled and chopped

2 sticks of celery, chopped

1 handful fresh parsley

salt and pepper

2 tablespoons butter or 4 tablespoons olive oil

Directions

1. Place all the vegetables and parsley into a large stock pot. Bring to a boil. Cover and simmer gently for about 40 minutes.

2. Remove from heat, pass through a sieve or food mill and discard all the seeds and mashed vegetables.  This puree can now be stored in your refrigerator or freezer until you are ready to use it.

3. Prepare your pasta as desired.

4. Pour the puree tomato sauce back into the saucepan and add the salt and pepper. Right before serving the pasta, add the  butter or olive oil.  DO NOT cook the oil or butter, just mix it through the sauce before serving. 

cool as a cucumber

Did you know that over 600 acres of Pennsylvania farm land is dedicated to the production of cucumbers?

Did you know that the inside of a cucumber is 20 degrees cooler than the outside air?

Did you know that cucumbers were originally grown in India and brought to the United States by Christopher Columbus?

Did you know that cucumbers should be refrigerated after picking?

Did you know that straight cucumbers are more desirable for eating than crooked ones?

Did you know that dark green skinned cucumbers are best for slicing and light green are best for pickling?

Here is a delicious cucumber and watermelon recipes to keep you cool and full this summer.

Cucumber and Watermelon Salad

Ingredients:

1 cucumber, peeled, seeded and cut into cubes

4 cups watermelon, cut into same size cubes as the cucumber

1/2 cup chopped cashews

1/4 cup olive oil

handful fresh basil

goat cheese (or feta)

the juice of one fresh lemon

salt

Directions


1. Pat dry 4 cups diced watermelon and 1 seeded and sliced cucumber;
2. Toss with a handful of thinly sliced basil.
3. Add chopped cashews.
4. Add 1/4 cup olive oil and the juice of 1/2 lemon; season with salt and toss.
5. Top with crumbled goat cheese.

Patty Pan Squash

My garden has turned out to being quite surprising this summer!  What I thought was to be yellow squash has turned out to be butternut squash.  And where I planted zucchini, patty pan squash has grown.  I am actually quite tickled by these vegetables and find myself trying things I would not have normally eaten.

Patty pans are in the squash family and resemble little bells with scalloped edges.  The  should be picked young and small, resulting in a very tender and tasty vegetable. Patty pans come in a variety of colors varying from almost white, to bright yellow and every shade of green in between. They can be buttery and nutty in flavor when picked young or very bland if picked when grown too large.

Patty Pan's appeal is their shape and color.  Whenever possible pick them small and cook them whole. They can be sauteed, baked or steamed. Give this recipe a try!

Scallop Squash with Herbed Crumb Cheese Filling

8 small scalloped squash (patty pans) weighing about 3-4 ounces each

3 quarts of water

1/2 tsp. dried thyme

2 garlic cloves, halved

1/2 tsp. dried rosemary

1/8 tsp. chili flakes

5 Tbsp. olive oil

1 tsp. minced garlic

1 1/4 cups fresh bread crumbs

1 tsp kosher salt

pepper to taste

1/4 cup minced parsley

1/2 tsp grated nutmeg

3 ounces Gruyere cheese

Directions:

1. Set oven to 375 degrees. 

2. Trim a thin sliver from the blossom side of the squash. Cut off the stems plus 1/2 inch of each squash. With a small melon ball cutter, scoop out the flesh and reserve, leaving the squash shell about 1/2 inch thick.

3. In a large saucepan, combine water, thyme, halve of the garlic, rosemary, chili and 1 tablespoon olive oil. Bring to a boil for 5 minutes. Add squash cases and boil until not quite tender, about 1-2 minutes. Remove and drain upside down on a rake.

4. Mince reserved squash pulp. Warm remaining 1/4 cup oil and minced garlic in skillet over low heat. 

Add minced squash and cook until tender and lightly browned, about 8 minutes. Shut off the heat. Add bread crumbs, salt and pepper, parsley and nutmeg and toss. Grate cheese. Add 2/3s of the cheese to stuffing, blending and seasoning.

5. Spoon the filling into the squash. Set in a oiled baking dish. Sprinkle the remaining cheese over the squash. Cover loosely with foil. Bake on the upper shelf in your oven until tender, about 20 minutes.

6. uncover the squash and bake until browned about 10 more minutes. Serve hot.

Serves 4

Gardening Barefoot

We are finally deep into the gardening season.  Oh the long awaited season of growing good things, finding joy in getting dirt under our nails and enjoying the delicious bounty of our labor.

Getting to my vegetable, which does not grown at my home, seems to be a challenge for me.  Sometimes the thoughts of uncontrollable weeds overtakes me as I am driving home from work..Wanting to restrict my gasoline use, I stop at the garden en route to my house.  When I get there I find myself not dressed for gardening, particularly my foot!  Not wanting to ruin my very expensive new sandals I decided to pull weeds in my bare feet.  What a liberation this has been.  The red dirt has become such a menace to my white socks, sneakers, car mats and the rest of my feet touching world.

After my joyous barefoot discovery I stumble upon this article.  I loved it so much that I wanted to share it with you.  Enjoy!

This has been taken from the Organic Gardening magazine, Vol.58:5 Aug/Sept 2011
Written by Maria Rodale


Barefoot in the Garden

"Ethne Clarke asked what kind of boots I wear for gardening? Boots? What boots? My favorite thing is gardening in bare feet.  The soles of my calloused feet directly connect my soul to the warm, wet, textured earth...it's like a whole new sixth sense of summer experienced through my toes, like prehensile antennae and a profound sensual pleasure.

It all started when I was a kid growing up on 20th-century America's first organic farm.  When summer came, my mom would let us out in the morning and then beep the car horn at night when it was time to come home for dinner. Did I wear shoes? No way. I didn't eve wear a shirt till I was 8 or 9. I could measure the progression of summer by how much easier it got to run over the sun baked macadam pavement or gravel drive. The first week was always hard, but by the end of summer nothing could stop me!

When I studied permaculture with Bill Mollison many years ago, I was fascinated by his feet. He rarely wore shoes (or if he had to, a pair of cheap flip-flops), and as a result, the calluses on the bottoms of his feet looked to be about 2 inches thick. Now that's something to be proud of!

Unfortunately, with my job and such, I can't get close to wearing that sort of casual footwear, but home I love to see my feet get so dirty that even scrubbing doesn't get the dirt off. And here is why: It grounds me. The energy of the whole planet flows through my body like a radio current that harmonizes with my soul. But it's practical too.  Through my feet, I can tell if the soil is good or not, and how much water is needs, or if the grass is healthy.  I can even tell if it's organic or not! Even the stones have messages- about temperature or time of day.

Some people walk on fire to test their faith and their bodies. I look at gardening barefoot in the same way. It's amazing what we can do when we overcome our fear, when we walk carefully, watching each step and feeling the universe through our soles. At first, our feet  might be too sensitive.  But it's like exercise.  We build our strength and resilience over time and with use.  Yes, there are some risks (the occasional step on a bee, a rose thorn, or- worst of all!-a slug!), but those risks remind us that nature has a voice, too. We can't just run roughshod over her without consequences.  Barefoot gardening builds trust- in nature, in ourselves, and in our gardens.

But it feels good too!"- Maria Rodale


Go ahead- leave your shoes behind and live!- Lenelle

Sweet Basil

One of the greatest herbs on earth has to be Basil! Enjoyed by many, basil is rich in flavor and aromatics. Hints of spice, pepper, mint and clove, basil pleases the palate of many. Basil is a member of the mint family and consists of over 40 varieties..  Sweet Basil is the most commonly known and used..  It's foliage is easily bruised; just brushing against it will release its wonderful spicy fragrance. Some of the most common fragrances and flavors include: cinnamon, lemon and anise.

Basil has many attributes and is widely used around the world. It has increased in popularity over the last decade.  Basil has many medicinal, as well as culinary uses. It is recommended for the treatment of digestive discomforts including stomach cramps, vomiting, flatulence and constipation.  It also has the ability to act as a sedative, thus bringing relieve to those who suffer with headaches and anxiety.

Basil is easily grown.  It thrives best when planted in a sunny, well drained spot.  Make sure the soil is rich and moist.  To increase these conditions, mulch around your basil plants.  Don't be afraid to prune your plants, by pinching off the flowers as soon as they begin to emerge.  Basil will need to be pruned every 2-3 weeks.

The ideal time to harvest basil is early in the morning after the dew has evaporated and before the day becomes warm. Cut the plant back to about 1/4 inch above a node. Leave enough foliage on the plant so it can continue growing healthy.

To preserve basil, it can be dried, frozen, added to olive oil or vinegar or make into pesto.  To freeze basil, place leaves in an ice cube tray, fill with water and place in freezer. Basil that has been frozen will be nearest to the fresh taste when added to cooked foods. Basil preserved in vinegar captures their flavor for the months when fresh herbs are unavailable.

Try some of these Pesto recipes this summer.

Pesto
Ingredients:
1/4 cup walnuts
1/4 cup pignolis (pine nuts)
3 tablespoons chopped garlic (9 cloves)
5 cups fresh basil leaves, packed
1 teaspoon kosher salt
1 teaspoon freshly ground black pepper
1 1/2 cups good olive oil
1 cup freshly grated Parmesan

Directions


Place the walnuts, pignolis, and garlic in the bowl of a food processor fitted with a steel blade. Process for 15 seconds. Add the basil leaves, salt, and pepper. With the processor running, slowly pour the olive oil into the bowl through the feed tube and process until the pesto is thoroughly pureed. Add the Parmesan and puree for a minute. Use right away or store the pesto in the refrigerator or freezer with a thin film of olive oil on top.

Notes: Air is the enemy of pesto. For freezing, pack it in containers with a film of oil or plastic wrap directly on top with the air pressed out.

To clean basil, remove the leaves, swirl them in a bowl of water, and then spin them very dry in a salad spinner. Store them in a closed plastic bag with a slightly damp paper towel. As long as the leaves are dry they will stay green for several days.

Recipe courtesy of the Barefoot Contessa, Foodnetwork
Spicy Pesto

1 cup chopped walnuts
2 cloves garlic, coarsely chopped
1 (2-inch long) red or green jalapeno pepper, stemmed and coarsely chopped * see Cook's Note
2 cups grated (4 ounces) Asiago cheese
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
3 ounces baby spinach
3 ounces arugula
1/4 cup extra-virgin olive oil

Directions:
In a food processor, combine the walnuts, garlic, jalapeno, cheese, salt and pepper. Process until the mixture is smooth. Add the spinach and arugula and process until blended. With the machine running, gradually add the olive oil.


*Cook's Note: For a milder pesto, remove the seeds from the jalapeno pepper.

Recipe courtesty of Giada De Laurentiis

Yogurt

Yogurt is known as a super food. But if you have shopped for it recently, it can be super confusing. So what’s the scoop on yogurt?

Yogurt has been around since the beginning of time. It is actually one of the oldest foods known to man. The Romans referred to it as “a valuable medicine”. Greek doctors once prescribed it as laxative and an intestinal cleanser. Residents of South- Eastern Europe, the Middle East, Central Asia and parts of the Far East have also included yogurt in their diets for centuries.

Western Europeans and Americans didn’t catch on to this “miracle food” until the early 1900’s. The first production of yogurt can be traced back to a French scientist. Dr. Metsikov, a bacteriologist and the director of the Pasteur Institute of Paris, did some research on the longevity of man and discovered that those who lived the longest had a steady diet of yogurt.

The simpleness of early yogurt, made from fermented milk left for days in clay pots, has disappeared from today’s yogurt market. Now one can find a vast variety and often confusing supply of yogurts. Not only does yogurt come in a wide variety of flavors and styles, it also boasts of a daunting array of health claims.

Nutritional claims found on yogurt cartons have changed a great deal in the last 30 years in the American markets. For example in 1978 a yogurt container read as, “Yogurt is a low-fat, calcium rich food with “active cultures”. Today the label or carton may include any of the following claims: “pump up your immune system”, “regulate your digestive health”, nourish your memory”, “boost your fiber intake”, “strengthen your bones”, and “help you lose weight”. You can purchase yogurt with added Fiber, enriched with DHA omega-3, and Probiotics. Which should we choose?

Here are the simple truths of what yogurt naturally will provide and its health benefits:
Yogurt is rich in:
• Calcium which is good for your teeth and bones
• Vitamin A for eyesight
• Protein needed for growth and repair of tissues
• Zinc needed for wound healing and a strong immune system
• Magnesium for muscle functions
• Vitamin B12 for red blood cells
• Riboflavin for healthy skin
• Niacin for energy production
• Phosphorous for release of energy

Research supports that a balanced diet, which includes yogurt, will contribute to our overall well being in the following ways:
• Bone health. Bones require calcium for development and yogurt is an excellent source of calcium
• Dental health. Milk and other dairy products, like yogurt, contain lactose, a natural sugar found only in milk and milk products, which has been shown to cause the least damage to teeth.
• Obesity. Research has shown that people who consume milk and dairy foods on a daily basis are likely to be slimmer than those who do not.
• Lactose intolerance. Research has shown that people with lactose intolerance are often able to tolerate yogurt because it has a lower lactose level than milk and is easier on the digestive tract.
• Protects and restores the digestive tract. Yogurt protects the stomach membranes. It maintains the natural intestinal flora and mouth mucous protecting you from the damages of long term antibiotic use.
• It fights against diarrhea that may result from a gastrointestinal infection.
• It combats chronic constipation, encouraging a “lazy” bowel to contract, restoring the intestine’s balance and ridding it of any toxins.

Others reasons to add yogurt to your daily diet:
• It’s convenient and quick. It is easy to pack into a lunch sake or eat on the run for breakfast
• It is versatile. It can be added to recipes or substituted for sour cream in most recipes
• It makes a perfect snack for children and adults.
• It comes in a variety of flavors and textures, appealing to the masses.

How do you decide which yogurts to buy with all the varieties available?
Look for the following features to make your yogurt choice the healthiest:
• Light. These yogurts have the fewest calories because they are artificially sweetened. Be a label reader and avoid brands that us NutraSweet (acesulfame potassium- which has been linked to cancer in recent studies) as the sweetener. (Tip- buy plain low-fat yogurt and sweeten it yourself with fruit or Splenda).
• Vitamin D. many yogurts are now fortified. If you aren’t already taking Vitamin D supplements, this will be an added benefit to you. Experts recommend a daily dose of 1000 IU daily which is difficult to consume unless you are supplementing with Vitamin D tablets. If you are going to make the investment in supplements make sure you getting the most desirable for bone health found in Vitamin D3.
• Greek Style. This is the richest and creamiest yogurt on the market and is highest in protein, although a bit lower in Calcium.

For a Nutritional breakdown of most varieties of yogurt currently on the marker see the following site: http://www.cspinet.org/nah/08_08/yogurt.pdf

Pineapple Orange Frozen Yogurt
Serving Size: 1/3 of recipe Yield: 3



Ingredients:
1 cup yogurt, nonfat vanilla
1/2 cup orange juice
1 cup pineapple chunks, fresh or canned
Instructions:
1. Place yogurt and fruit in large plastic bag, flatten, and freeze overnight.
2. Combine fruit, yogurt, and juice in food processor or blender and blend until smooth.
3. Serve immediately or place back in the freezer to harden until ready to serve, up to 1 hour, stirring occasionally. Stir before serving.

Asparagus

For centuries, asparagus season has been anticipated and celebrated.  People around the world have fallen in love with the delicate stalks of goodness.  In Germany, the love of fresh asparagus has resulted in a spring Spargelfest, where chefs compete to create entire menus featuring this spring delicacy. In fine restaurants throughout France you will find asparagus spears wrapped in fine white linen napkins to be eaten with a special pair of silver tongs.  If tongs are not available, Europeans, will brake their etiquette rules and eat the asparagus with their fingers.

Asparagus is a very versitile vegetable.  It can be enjoyed cooked and eaten hot or luke warm.  Salads of cold asparagus are also very delicious.  It can be served with a Hollandaise or Maltaise sauce, melted butter or spritz of fresh lemon juice.

Here are some new ways to garnish asparagus.  Give them a try~

The basic: melted butter, salt and pepper to taste
Go Nutty: chopped hazelnuts, pistachios or almonds
White and gold: finely sieved hard boiled eggs 
Red and green: puree a jar of roasted red peppers and top asparagus with this sauce
Light and bright: squeeze fresh lemon juice over fresh asparagus
Any salad dressing: pick the dressing of your choice and pour it on.

The Most Popular fruit in the World!

Can you name the most popular fruit eaten around the world? My guess is you said the banana and that would be incorrect.  The most popular fruit is the mango.

Mangos come in several varieties, but the most common and those grown in the USA, are the Haden and the Tommy Atkins..  Their skin is a dark red blush with green and yellow shading.  They are relatively large in size and contain a very large flat pit running through the middle of the fruit.

Here are some other fun facts you may not have known about mangos-
1. They are related to the pistachio and cashew.
2. While Florida is a mango producing state, most of our grocery store mangos are imported from Mexico, Brazil, Peru, Guatemala and Haiti.
3. India is the largest mango producer in the world.
4. A mango tree can grow as tall as 100 feet.
5. Even the inedible parts of the mango have a usefulness.  The most interested is the pit which has the ability to marinate or soften meats.
6.  Mangos are incredible rich in flavor and nutrients. An immature mango is very high in vitamin C.  As it matures and ripens the level of viatmin A heightens and the vitamin C decreases.

To learn more about the mango check out this great website.    http://www.mango.org/

Mangos are reasonably priced at your local grocery today.  Peek season runs from April through July. Pick some up today and give this recipe a try.



Spinach Salad with Mango Vinaigrette


Ingredients:

1 (10 ounce) bag baby spinach
1 1/2 ripe mangos, peeled, pitted and cubed
1 medium tomato, cored, seeded and finely chopped
1/3 cup walnuts, toasted and chopped
1/3 cup green onions, sliced
1/3 cup crumbled blue cheese
freshly ground pepper to taste

Mango Vinaigrette
1/2 mango, peeled, pitted and pureed
3 tablespoons extra virgin olive oil
3 tablespoons white balsamic vinegar
1/4 teaspoon salt

Instructions:
To Prepare the Salad:
Place spinach, mango, tomato walnuts and green onions in a large bowl. Drizzle with Mango Vinaigrette and toss well to coat. Add blue cheese and toss again very lightly. Serve immediately with freshly ground pepper.

To Prepare the Mango Vinaigrette:
Combine mango, extra virgin olive oil, white balsamic vinegar and salt in a blender container or small food processor; blend until smooth.

Nutrition:

Nutritional Analysis Per Serving: Calories: 300, Calories from Fat: 180, Total Fat: 20g, Saturated Fat: 4g, Trans Fat: 0g, Cholesterol: 10mg, Sodium: 420mg, Total Carbohydrate: 30g, Dietary Fiber: 6g, Sugars: 18g, Protein: 6g, Vitamin A: 70%, Vitamin C: 80%, Calcium: 15%, Iron: 15%


Recipe courtesty of www.mango.org

Umami

The fifth taste- Umami
Can you imagine life without taste buds? One of life’s greatest pleasures is enjoying delicious food.

When we eat, all of our senses are used to form a judgment about our food. The most determining sense for food pleasure is that of taste. Our taste buds, while distinct to each of us, determine how delicious a food is. For many years we believed that our taste buds include only four distinctions- sweet, salty, bitter and sour. But we now know there are more.

Everyone is familiar with sweet, salty, bitter and sour. But are you aware of the fifth taste-umami? More than 100 years ago, scientist Dr Kikunae Ikeda from Tokyo Imperial University was enjoying his lunch of Dashi stock made from Kombu (kelp). He tasted deliciousness in his soup that he was unable to identify. Being a scientist, he took the soup into his lab and discovered that glutamate or glutamic acid was the main ingredient in kombu (kelp). In 1908, Dr Ikeda was successful in extracting glutamate from Kombu and names the taste “Umami.” He was confident that this taste had to be in Western foods as well, so further study was done. Ikeda said in 1912, “those who pay careful attention to their taste buds will discover in the complex flavor of asparagus, tomatoes, cheese and meat, a common and yet absolutely singular taste which cannot be called sweet, or sour, or salty, or bitter …”

It was not until the 1980’s that further discoveries were made supporting Umami. Other ingredients that offered the Umami taste, included inosinate (found in meats) and guanylate (found in vegetables).
Umami is a pleasant and savoury taste, which is derived from amino acids. It is subtle and blends well with other taste to expand and round out flavors. It is unrecognizable by most people, but it plays a vital role in making food taste delicious.

David Kasabian, author of “Umami: cooking with the Fifth Taste”, states that understanding Umami can be helpful to our diet and health in many ways. Umami enhances the flavor of foods making them fuller and richer in flavor and therefore more satisfying. When we are satisfied with our food, we tend to eat less of it. 

In addition, Umami makes salt taste saltier. So if you are interested in reducing the amount of salt in your diet, increase the amount Umami rich foods you eat. Finally Umami creates a sensation on your palate that chefs referred to as “mouth feel.” We think of “mouth feel” as the sensation we get from eating fat. So if we want to reduce the amount of fat we eat, increase the amount of Umami rich foods.

Are you wondering if you have eaten Umami rich foods, but were unaware? Here is a list of foods where can you find Umami.

Seafood
Seaweed, kombu
Dried Bonita flakes
Dried sardines
Tuna
Mackerel
Cod
Shell fish
Prawn
Oysters

Meats
Beef
Pork
Chicken

Vegetables
Shiitake mushrooms
Enokitake mushrooms
Soy beans
Tomatoes
Potatoes
Sweet potatoes
Carrots
Chinese cabbage

Other
Parmesan cheese
Green tea
Soy sauce
Chicken eggs
Oyster sauce

Arugula

Saturday was a  nice early spring-like day.  After a difficult winter, I was so excited to feel a bit of spring in the air and so I rushed over to the Nursery and purchased all my seeds for my vegetable garden. Then yesterday I was rudely awoken to snow on the ground.  I guess that is how nature works. Well, snow or not, spring really is just a few short weeks away and early planted season will be upon us.

Have you thought about gardening for yourself this year?  How about just a container salad bowl garden?  With just a large pot you could grow a variety of lettuce and greens to make a delicious salad.  I would suggest planting some arugula.

Arugula, also known as wild rocket , garden rocket, rucchetta, rughetta or rucola (Italian) or roquette (french), has been around since colonial times. It has made a fashionable reappearance in the last decade. You may have had it atop a pizza or served with a little round of goat cheese.  It is peppery in flavor, tender and mustard shaped.  It is a relative of the radish and water cress, yet more intense in flavor.

Basic Use:

Arugula is an excellent addition to any mesclum salad, adding a sharpness of flavor. It is great for balancing sweet (like figs, pomegranates, raisins), sharp (goat or blue cheeses), salty (olives, capers or prosciutto), rich (creamy and mild cheeses, nuts and avocado), acid (lemon, grapefruit and vinegar) or bland (eggs, potatoes, and beans). When cooked, arugula loses it's bite and becomes softer in flavor.

Selection:

Arugula is sold year round at grocery stores.  You will find it in bunches, usually with roots still attached. Avoid bunches with bruised or yellowing leaves and/or waterlogged roots.  A slight limpness is not problematic.

Storage: 

Buy just what you need as arugula is very perishable..  Remove any undesirable leaves and wrap the remainder in a damp towel, enclose in a plastic bag and refrigerate. Do not keep for more than 2 days.

Preparations:

Sand will hide well in leaves, so a thorough washing is necessary. Cut off the roots, then submerge the leaves in lukewarm water. Swish leaves around well.  Let stand a moment, then gently lift up so that the sand remains in container of water. Repeat process 1-2 more times, until all sand is removed. Spin dry leaves, then wrap in a dry towel and return to refrigerator to chill until you are ready to use.

Give it a try:

Arugula and Goat Cheese Salad

1/2 pound arugula

1 small red onion, chopped

1/4 cup chopped walnuts

2 tablespoons balsamic vinegar

pinch of sea salt

1/4 walnut oil

1/4 pound goat cheese, cut into small pieces

Directions:

1. wash arugula, as instructed above

2. Place arugula in large bowl.  Top with red onion and walnuts

3. Mix vinegar, oil and salt together. Pour over arugula.

4. Top with goat cheese.

It's National Nutrition Month!

Each year in March we celebrate National Nutrition Month.  This year's theme is "Eat Right with Color." 
What does it mean to eat with color? Well when you eat a variety of fruits and vegetables of various colors you guarantee a diet rich in nutrients, flavors, textures and shapes found in food.  Eating a variety of food also enhances our eating pleasure. Eating a rainbow of colors will put you on the road to good health.  So why not aim for orange, red, tan, yellow and green produce today!

National nutrition month is sponsored by the American Dietetic Association. To learn more about "Eat right with color" visit http://www.eatright.org/

Roots?

For years root vegetables have confused me!  I just can't keep them straight.  Is that a turnip, parsnip, a rutabaga, what is it? I don't remember eating many root vegetables as a child.  Oh sure, we had potatoes and carrots, but I don't remember many others finding their way to my plate. Know wonder I am confused over what's what today.  I think it's time to get them straight!

Turnips: purple and white in color, small in size, with a white flesh.  They have a crunchy bite and are slightly bitter and spicy in taste. Available in spring season.

Parsnips:  Parsnips are white in color, similar in shape and flavor as a carrot, but a bit sweeter.  For more information check out my last blog entry.

Rutabagas: deep purple and creamy yellow in color, with waxy skin.  Rutabagas are soft and slightly pungent and sweet when cooked. They are larger in size than turnips and are available in the fall and winter months.

When shopping for Rutabagas look for ones that are firm, and have unblemished smooth skin.  If you prefer them sweeter, choose ones that are smaller in size. Avoid rutabagas that have cracked, blemished or  moldy skin.

Rutabagas are rich in vitamin C.  A 1/2 cup serving includes 2 grams of fiber, 1 gram of protein and 4 grams of sugar.

Cooking ideas:
1. Cut into cubes and roast in the oven with other root vegetables.  Coat with olive oil, salt and pepper.
2. Mash them! Cook as you would potaotoes for mashing. Actually they are quite tasty added to mashed potatoes.
3. Oven fry them! Instead of using potatoes, substitute rutabagas

For a nice addition to your next dinner give this casserole recipe a try.

Rutabaga Casserole
Ingredients
4 rutabagas
4 carrots
2 tablespoons white sugar
2 tablespoons butter
1/4 cup milk (optional)
Directions
1.Peel rutabagas and cut into large cubes. Place in cold salted water, and bring to a boil. When fork tender, drain.
2.Mash rutabagas with grated carrots, sugar, and butter.
3.Place in oven at low temperature to keep warm. Cover so that the dish will not dry out. If it does, stir in a little milk.

Nutritional Information
Amount Per Serving Calories: 101 | Total Fat: 2.8g | Cholesterol: 7mg

Courtesty of allrecipes.com

The sweetest of all the Roots

I am trying to practice what I preach and eat in season.  It can be a challenge sometimes.  I love salads- you know the kind- leafy greens.  I know that unless it came from a hot house it just isn't grown in Central PA in the dead of winter.  So I am trying to make nontraditional salads.  Saturday I roasted a head of cauliflower and handful or two of Brussels sprouts. With just a little olive oil, thyme, salt and pepper, it was the best cauliflower I have ever eaten.  I am not sure if the roasting brought out the sweetness in the cauliflower, but I am certain that this will be my cooking method of choice from now on.

I went to the farmers market today and purchased some vegetables that are new to me.  I bought some purple potatoes and parsnips. I can't wait to try them! 

Parsnips are cousins with carrots,sweeter in taste than carrots and have the fragrance of celery. Similar in appearance to the carrot, parsnips are white in color.  Parsnips yield a higher amount of vitamin C and vegetable protein then carrots or potatoes.  They are also rich in fiber, potassium and folic acid.

Keep the following in mind when purchasing parsnips:
1. They come in a variety of colors from pale yellow to white
2. Like carrots, they should be firm, not limp
3. They can grow up to 20 inches in length, but are at their flavor peak when picked at 8 inches or so
4. If they are too large in diameter they are over mature and will be woody in taste, so select skinnier parsnips.
5. Avoid any parsnip with moist spots.

Some important things to remember when cooking parsnips:

1. To bring out the sweetness of the parsnips garnish with cinnamon, mace, ginger or nutmeg.
2. Because of their fibrous nature, parsnips cannot be eaten raw, as carrots are. 
3. To keep them tender do not overcook. Their flavor and nutrients are their height when cooked to tender.

Ready to give them a try?  Here is recipe you can try.

Maple Glazed Parsnips

Ingredients-

2 cups of parsnips, peeled, cut into 1/2 inch rounds
1 T maple syrup
1/2 t butter, melted
2 T chopped walnuts

Directions-

1. Spray a baking dish with pan with oil.
2. Place parsnips rounds in a single layer into pan and spray lightly with oil.
3. Sprinkle with salt.
4. Bake in oven at 400 degrees for 30 minutes or until tender
5. While the parsnips are roasting, combine the butter and syrup.
6. After you have removed the parsnips from the oven, pour butter syrup mixture over parsnips and top with chopped walnuts. Serve.

Recipe courtesy of Simply in Season

Surviving Winter

Winter has made it's presence, as I sit looking out my kitchen window.  My back yard looks like a  glazed donut, after a icy snow storm has hit central Pennsylvania. Days like today beckon me to stay indoors and cook up a big pot of soup to warm my chilly bones.

Historically soup was a meal of bread soaked in liquid, known as "sop." As it evolved it became known as liquid and a variety of ingredients, with the bread or crackers served on the side. Because soups were usually made with inexpensive, lower quality ingredients, or leftover vegetables, soups had the reputation of being a poor man's food.  Thin soups served with day old bread could feed an entire family more inexpensively than other meals. Soup has always had it's roots in the poverty of lower economical families Thus the name for "Soup Kitchen" was given to charitable organizations who feed the homeless.

Soup is also believed to have healing powers.  Chicken noodle soup, for example, is believed to have healing properties because of it's rich nutrients.

Soup has come a long way over the years and is no longer touted as a poor man's food.  Rich in variety, soup comes in a variety of forms and names. Let's look at a few-

Bisque: a rich soup with a creamy consistency.  Usually contains lobster, shrimp or crab.

Bouillabaisse: a Mediterranean fish soup/stew, made with seveal types of seafood, olive oil, water and seasonings including garlic and parsley, onions, and tomato.

 Ceviche: a Latin American pseudo soup, made from raw fish that has been marinated in lime or lemon juice with olive oil and spices.

Chowder: a hearty North American soup, usually with a seafood and milk base

Connsomme:  a clear broth of multiple layers ( one flavored broth added to another flavored broth), with a meat base, rather than a bone base broth.  It is strained several times to make it clear.

Dashi: the Japanese version of connsomme, made of seaweed and water

Gazpacho: a tomato-vegetable soup served ice cold

Minestrone: an Italian vegetable soup

Potage:a French term referring to a thick soup

Veloute: a velvty French sauce made with stock

Vichyssoise: a simple flavorful pureed potato and leek soup, thickened with heavy cream and served cold

Here is a crockpot soup you may want to try.

Crockpot Taco Soup

1 pound lean ground beef -- browned and drained
2 packages taco seasoning mix
1 16oz can tomatoes with green chilis -- undrained
1 16oz can black beans -- undrained
1 16oz can corn -- undrained
1 can black olives -- chopped or sliced
1 medium onion -- chopped
1/2 bell pepper -- chopped
4 tomatillos (optional) -- chopped

Place everything in a large crockpot, add water, if necessary, to fill. Cook on Low for 5 or more hours until flavors are blended. Top each bowl with a handful of shredded cheddar cheese. Serve with sour cream, taco chips and salsa on the side. Serves 6.

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NOTES : Taco seasoning can be cut in half for those who like it less spicy.

Recipe courtesty of Cooking Cache