Blueberries

There are so many wonderful things about summer.  One of them is participating in the growing process of the food we enjoy. If you have a garden, particularly the vegetable variety, you may understand what I am talking about. While there certainly is sweat equity involved in growing your own garden, I think the joy out weighs the work.

Some produce I just can't seem to grow myself, whether it be due to the lack of space on my property or my lack of expertise.  Blueberries fall into this category. No worries. I count myself fortunate to be able to drive just a few miles and behold- there are acres of fresh fruits and vegetables ready for me to pick or purchase and enjoy. 

I enjoy picking a variety of fruits like strawberries, blueberries and apples. To add to that enjoyment I bring some friends along. Thus was the case a few days ago.  I shared my experience and excitement with some preschool children, hoping to instill in them the same wonder and joy of participating in the growing process.  I was amazed at how well they did picking plump blue berries and the fun they had being out in the fields with me.

We were able to pick over 15 pounds of luscious berries before the hot summer sun scorched our skin.  Well the truth be told, we probably picked 18 pounds of berries with the extra 3 pounds ending up in our bellies.

While I love to eat the berries right out of the bucket, I also pick for the purpose of freezing them for those long winter months when I feel like the only good fresh fruit available is apples. My rule goes like this: once it's in the freezer no one can touch those baggies until we can no longer find them fresh and available in the grocery store.  I am old school and still live by the true seasons that I grew up with.  You know the ones where you ate strawberries in June, watermelon in July, peaches in August and apples in September and October.  That's what is called eating local and in season. Now I know you can get these products all year round.  But I prefer eating foods that are at their peak in flavor and  nutritional value. I don't really want to eat a cantaloupe in January that was grown in Chile and spent weeks in transport to get to my local grocery store. I would rather wait to get them at my local farm stand and savor them for a few weeks.  Anticipation is not a bad thing!

Well I did put some of those fresh berries to use right away. I discovered this delicious corn and blueberry salad last summer.  It has become my favorite "go to" recipe for all pot luck dinners this summer.  It has all the ingredients of what is at peak season right now including fresh corn, blueberries, cilantro and cucumbers.  Give it a try.  I think you will love it.

Enjoy your summer!

Corn and Blueberry Salad 

 Prep Time: 10 mins Total Time: 25 mins Servings: 6 About This Recipe


Ingredients

6 ears fresh corn
1 cup fresh blueberries
1 small cucumbers, sliced
1/4 cup red onions, finely chopped
1/4 cup fresh cilantro, chopped
1 jalapeno peppers, seeded and chopped

Dressing

2 tablespoons lime juice
2 tablespoons olive oil
1 tablespoon honey
1/2 teaspoon ground cumin

Directions

1. Cook corn in boiling water for 5 minutes or until tender. (Or roast on grill.).
2. In serving bowl combine corn, blueberries, cucumber, red onion, cilantro, and jalapeno.

For dressing:

1. combine lime juice, oil, honey, cumin, and 1/2 t salt.
2. Combine well.
3. Add to salad and toss.
4. Cover and refrigerate overnight.

Recipe courtesy of Better Homes and Gardens

Fiddleheads

Farmers markets and new grocery stores bring me hours of entertainment and education. On my last trip to a major grocery store in my neighborhood, I was delighted to find a variety of new produce.  Some of what I discovered was new and unfamilar to me. The most unique item catching my eye was the fiddle head ferns, also known as fiddle head greens.

Upon closer examination I noticed that they looked much like the fragile ferns growing in my shaded flower beds. After some investigation I confirmed that indeed that is what it was. Fiddle head by definition is not a special kind of fern but the coiled form of any new fern that has not yet unfurled.  The Ostrich fern is the species grown in Canada and throughout the United States. Originating in Asia, Ostrich fern is one of over 30 varieties of species that would have been found in the diets of early American Indians.  Today fiddle ferns can be found growing along the river banks from Main to Virginia and as far west as the Mississippi. Throughout the world, including New Zealand, Japan and Korea, ferns are a normal fare and are included in the green vegetable section of their daily diets.

Ostrich ferns, in particular, are the variety of choice for human consumption. Other varieties, including Cinnamon, Zenmai and Bracken Ferns, while popular throughout Asia, are not recommended for human consumption. It is believed that there may be a link between these varieties and stomach and esophagus cancer.

If you are brave enough to give these Fiddle heads a try here are a few suggestions:
1. Do not eat them raw!
2. Boil them first to rid them of any properties contributing to GI issues.
3. Treat them like asparagus- with a tender touch
4. Look for them exclusively throughout late April and early May.  There will be a limited supply for about 3 weeks.

How to prepare them:

1. Rinse ferns in cool water and pat dry with a paper towel.
2. In a pot boil the ferns for a few minutes to release the chemicals which contribute to GI issues.
3. In a skillet, heat pan and a few teaspoons of olive oil.
4. Saute ferns in oil for a few minutes.  Salt and pepper to taste.
5. Enjoy!

Eggs

Don't they look pretty?  I bet today you still think they look nice tucked in a bowl in your refrigerator or sitting on your kitchen counter.  But in a day or two you may find yourself a bit overwhelmed by all those hard boiled eggs.  Don't despare, here are a few tasty and unique recipes for you to give a try.

Tomato and Avocado Egg Salad

6 hard boiled eggs, sliced
2 avocados, chopped
1 cup chopped tomato
1/2 cup chopped red onion
1/4 cup chopped fresh parsley OR cilantro
Spinach OR lettuce leaves

Dressing:

2 Tbsp. mayonnaise
2 Tbsp. sour cream
1 Tbsp. fresh lemon juice
1/2 tsp. salt
1/4 tsp. hot pepper sauce

Directions:

1.Mix dressing ingredients in small bowl.
2.Reserve and refrigerate 6 center slices from eggs for garnish. CHOP remaining eggs.
3.Combine chopped eggs, avocados, tomato, onion and parsley in large bowl; toss gently to mix. ADD dressing; stir gently just until ingredients are evenly coated with dressing.
4.Refrigerate at least 1 hour to blend flavors. Serve on spinach leaves, garnished with reserved egg slices.

Nutritional information:

calories: 218, total fat: 17g, cholesterol: 189mg,sodium: 316mg,dietary fiber: 5g,protein: 8g

Test your Egg knowledge:
1.Most eggs are laid between which hours in the day?

2. How many essential nutrients are in one egg?
3. You can cook an egg in its shell in the microwave?
4. A large egg contains about __ calories
5. How many grams of protein are contained in one egg?
6. A chef's hat is said to have a pleat for each of the many ways you can cook eggs.
7. All of the protein found in an egg is in the egg white.
8. Eggs contain one of the highest-quality proteins of any food
9. What percentage of the world egg supply is produced in the United States?

See answers below.




Information courtesy of "the incredible egg."

Answers:
1. 7am-11am
2. 13 nutrients
3. no
4. 70 calories
5. 6 grams of protein
6. true
7. False
8. True
9. 10%

Broccoli Raab, Rapini

I bet you missed it at the grocery store! The stock boys place it just above or around the broccoli and it just misses your vegetable radar!  This is a nutritional gem you don't want to miss, but get your American palate ready.

It's name, Broccoli Raab, is one of many.  Perhaps you have seen it as Rapini, cime di rapa, broccoletti, ruvo kale, turnip broccoli or Italian turnips.  Any of those name will get you the same product, but don't be surprised by it's flavor.  It is really a member of the turnip family, not the cruciferous family.

It is believed that the D'Arrigo brothers brought this green , leafy stalk to America in 1927. The D'Arrigo's were interested in introducing us to a new vegetable and broccoli raab was it.  Unlike the sweeter vegetables we are accustomed, broccoli raab, is bitter in taste resembling the family of it's origin, the turnip. It's assertive flavor makes it a great companion with milder flavors and foods, such as pasta, potatoes and fresh white cheeses. It is a great companion to garlic, chili and ginger and serves well either hot or cold. But do not serve it raw as it will be too harsh and fibrous to your palate.

Selection tips:

Broccoli Raab is available all year round but is at peak season in the cooler months. Choose bunches that have thin stalks and small flower buds.  Avoid bunches that are too wet, too dry or yellowing.

Storage tips:

Remove the rubber band that holds the bunch together.
Refrigerate for as few days as possible, wrapped in a damp cloth and enclosed in plastic bag.  Avoid storing this vegetable around fruit that continues to ripen such as peaches, bananas, pears, melon. plums, avocados, apples and all tropical fruit.

Preparation:

Trim the base of each stalk.  To reduce some of it's bitterness, trim the outer layers of the stalk. Broccoli raab will cook quiet quickly so do not wander too far from your stove. After rinsing and trimmed steam vegetable in salted water.

Give this dish a try.

Pasta with Broccoli Raab and Olives

Ingredients:

1 bunch broccoli raab
1/2 pound small spinach pasta such as gemelli or rotini
about 1 dozen oil cured black olives
1-3 garlic cloves
2 tablespoons olive oil
1/4 teaspoon chili flakes
salt and pepper
lemon wedges

Directions:

1. Bring a large pot of water to boil
2. Trim the stems of the broccoli raab, about 1/2 to one inch, depending on tenderness
3. Steam vegetable in the pot of boiling water with 1 teaspoon of salt.  Cook until tender, about 3 minutes
4. With tongs, remove broccoli from the water reserving it for later.
5. Place the pasta in the reserved boiling water in which you have just cooked the broccoli.
6. Mince the garlic, trim the broccoli and remove pits from the olives.
7. Add the olives to the pasta during the last minute or two of cooking.
8. When pasta has reached al dente, remove 1 cup of the water. Drain pasta. Add one tablespoon of olive oil.
9. Combine the remaining oil, garlic, chili flakes in a pot over low heat. Cook for about 3 minutes until the garlic has softened. Add 1/2 cup of the reserved water and the broccoli raab.  Cook another 3 minutes.
10. Add the pasta and remaining reserved water.  Heat through for about 3 minutes or until liquid is absorb.
11. Serve immediately with lemon wedges.

Serves 2 as a main entree

Recipe courtesy of Vegetables from Amaranth to Zucchini

Kale- learn to be a fan!

Did you know that Kale is one of our super foods?  If you haven't added it to your regular diet, now is the time. Kale is a delicious and hearty vegetable that is similar in characteristics as spinach and should be treated in similar fashion.  Kale is most abundant, flavorful and tender during cooler months.  For the best product, choose leaves that are moist, deep in color and have small to medium leaves. Avoid leaves that are dry, brown, yellowed or coarse-stemmed.

Storage: wrap kale in plastic or an airtight containers and keep in a very cool place.  Do not refrigerate for more than a few days, as it will lose its fresh green color. To avoid yellowing, keep kale away from climacteric fruits (one which keep ripening like apples, bananas, avocado, peaches, pears, plums,tomatoes and most tropical fruits).  The presence of ethylene gas, a product for ripening, will cause your kale to lose chlorophyll and protein and will hasten dryness in the leaves.

To extend its shelf life or to revive it, cut the stems and drop it into plenty of lukewarm water.  Soak for 5 minutes.  Shake dry, leaving a little moisture on the leaves.  Pack into airtight containers and store in the coolest part of your refrigerator.  This will restore and extend the life of you kale for a many days.

Varieties of Kale

1. Curly leave: the most common variety found in USA markets.  This variety is slightly chewy, colorful, and bold in flavor.  It makes for good company mixed with other salad greens.

2. Tuscan: a plumed dark beauty. This variety should be cooked to be enjoyed.  The leaves are best if you stem them in stock and will produce a delicious dense, meaty flavor.  It goes best with rich flavors such as olive oil, cheese or Italian pork products such as pancetta, bacon or sausage. Great with starches such as polenta, pasta and beans.  No seasoning is necessary.

3. Russian red: silvery green or gray leaves. These leaves will turn evergreen when cooked, despite its garnet stems. Strong in flavor, it is best paired with grilled sausages, pork or turkey.

4. Ornamental- not recommended for eating, as it produces the least desirable of taste in comparison with other varieties.

A Plethora of ideas for serving Kale-

1. Kale chips

2.Kale quiche

3. Kale pesto

4. Kale and pasta

5. Kale soups

6. Sauteed kale

7. Pizza with kale

Try my favorite.

Baked Kale Chips



1/2 teaspoon kosher salt

1/4 teaspoon smoked paprika

1/4 teaspoon granulated garlic

3 large handfuls kale, torn into shreds

1 to 2 tablespoons extra-virgin olive oil



Preparing to bake. Preheat the oven to 350°. Line a baking sheet with aluminum foil. Combine the salt, smoked paprika, and garlic in a small bowl.



Wash the kale. Rinse the kale leaves, then put them in a salad spinner and spin until the green becomes a blur. Round and round, spinning and spinning — let the kale dry. After it comes out, dry it even more with paper towels. Those leaves should be bone dry.



Oiling the kale. Put the kale leaves in a large bowl. Drizzle over 1 tablespoon of the olive oil. Massage the oil into the leaves. You might need more. You might have larger hands than I do. Use your judgment.



Bake the chips. Arrange the kale chips onto the sheet try and slide it into the oven. Bake until the leaves are crisp to the touch but still a dark green. (When they turn brown, they turn bitter.) Check at the 12-minute mark, to be sure.



Remove them from the oven. Sprinkle with the garlic smoked paprika salt.



Let them cool a bit. Eat.

More than a Christmas pet!

"Ch-ch- ch- chia" Can you hear the jingle running threw your head?  You know, the one we hear every Christmas about chia pets.  Well chia seeds are more than grass growing on the backs of clay dogs. 

Chia seeds have reached celebrity status this year. The latest super seed to sprout up on grocery shelves has actually been around for centuries. Found in abundance throughout Mexico and South America, Chia was highly prized by the Aztecs, who believed it to hold supernatural powers. Derived from the Salvia columbarieae, a member of the mint family, Chia seeds are actually cousins to the sprouts found on your clay “pet.”


Benefits:

Chia seeds are an excellent source of omega 3 (greater source than flaxseeds), fiber, antioxidants, calcium and small amounts of iron.

In a study, Chia seeds were found to help reduce inflammation and blood pressure in folks with type 2 diabetes.

Because of its fiber content it also aids with satiety.

Uses: Because of its ability to absorb liquid easily and gel, Chia seeds are a great addition to oats and pancakes.

Seeds can be eaten raw and make a great addition to yogurt, breads, cookie batter, salads and other baked goods.

Recipe ideas:

Toss a handful (1/4 cup) of seeds into your next cookie, pancake or bread batter.

Sprinkle some atop a green salad

Instead of a poppy seed dressing, substitute Chia Seeds

Sprinkle atop yogurt

Add to homemade granola or energy bars.

Nutritional value: Just 1 tablespoons yields 37 calories, 3 grams fiber, 2 grams protein and 1.75 grams omega-3

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.