Foods to bring you Luck this New Year

New Year’s Day is just 2 short days away. With a new year comes the opportunity to look back on what has past, forget about the year’s disappointments and move forward with high hopes for what is to come.
For some many, what is eaten on New Year’s Day will set the year on a successful path. There are a variety of foods eaten around the world that are believed to be lucky and to improve the odds for a great year. Throughout the world the most common auspicious foods include, grapes, legumes, greens, fish, pork and cakes.

Grapes: In Spain 12 grapes are eaten, one per stroke of the clock counting down to midnight. Each grape represents a month of the year. If the fourth grape, representing April is sour, the Spaniards believe that April will be a rocky month.

Cooked Greens: cabbage, kale, collards, chard and spinach, are consumed in a many countries around the world. Greens are chosen because when folded they look like money and therefore symbolize economic fortune. The Danish eat stewed kale; the Germans sauerkraut (cabbage) and the southern section of the United States eat collard greens. It is believed that there is a direct relationship with the amount of greens you consume and your fortune for the year.

Legumes: dried beans, peas and lentils are symbolic of money. Their small seeds swell when soaked in water so they are consumed with financial reward in mind. In Italy it is customary to eat sausage and green lentils just after midnight. Combining the pork with the beans makes this dish a particularly lucky dish. Germans also partner pork and legumes, usually lentils or split pea soup with sausage. In Brazil the first meal of the year eaten includes lentil soup. The Japanese eat a dish of sweet black beans.
In the southern United States black eyed peas is the traditional dish. Some people will actually eat one pea for each day of the year, a tradition which began during the Civil War.

Pork: In Cuba, Spain, Portugal, Hungary, Sweden, Italy, Germany and Austria all eat pork. It is believed that pigs are symbolic of progress since they push forward in the ground before moving.
Fish: Cod fish is eaten in some European countries from Christmas through New Year’s. Dry Cod gained its popularity in the middle ages when refrigeration was not yet invented.

Cakes: Cakes baked in a ring shape are eaten from Christmas through New Year. There is a tradition in some countries to bury a trinket or coin in the dough and the one who gets the trinket in their cake will have a good new year. In Sweden and Norway an almond is buried in rice pudding. Whoever gets the nut is guaranteed great fortune in the New Year.

What not to eat: There are a few foods which should not be eaten according to superstition. Lobster, because they move backwards should be avoided on New Year’s Day. Also, chicken should be avoided because they scratch backwards, which is believed to cause great regret or dwelling in the past. Finally there is a theory that you should not eat anything with wings because good luck could fly away.

I wish you good health and fortune this year, no matter what New Year’s dish you chose to eat.

Ginger

There are certain smells that just set you back in time or set a mood for a certain season of the year.  Ginger just says "Christmas".  I was baking some gingerbread last night and it sure helped to bring the Christmas spirit into my home.

Ginger is a wonderful spice! Not only is is tasty but it has many health benefits. Did you know that ginger-

1. is effective in alleviating gastrointestinal distress

2. has antioxidant properties

3. has anti-inflammatory properties

4. boosts the immune system

5. prevents symptoms of motion sickness

6. decrease nausea associated with pregnancy

7. protects against colorectal cancer

Ginger can be purchased in a variety of forms.  Fresh, crystallized, candied and pickled, as well as ground ginger, can be found in your local grocery stores. When possible, purchase fresh ginger, since it is not only superior in flavor, but contains higher levels of gingerol, ginger's anti-inflammatory properties. Make sure the root is firm, smooth and free of mold. Mature ginger, generally sold in America, has a tough brown skin, which needs to be peeled. Fresh ginger can be stored in the refrigerator for up to three weeks if it is left unpeeled.  Store unpeeled ginger in the freezer for up to 6 months.

Dried ginger should be stored in a tightly sealed glass container in a cool, dark and dry place. It can also be stored in the refrigerator for up to one year.

Preparing and serving Ginger

Remove skin with a paring knife or vegetable peeler. The ginger can be sliced, minced or julienned. If you enjoy a more subtle flavor of ginger, add it to your cooking process in the beginning.  For a more pungent flavor add the ginger near the end of cooking.

Quick Serving Ideas

• ginger lemonade-combine freshly grated ginger, lemon juice, sugar or honey and water
• heat up a rice dish by adding grated ginger and sesame seeds
• combine ginger, soy sauce, olive oil and garlic to make a salad dressing
• add ginger and orange juice to pureed sweet potatoes
• add grated ginger to your favorite stuffing for baked apples
• spice up a vegetable dish by adding fresh minced ginger

Try this recipe-

Pineapple Salas with Ginger Syrup

Ingredients:
1 cup water
1/4 cup honey
1/4 cup peeled and thinly sliced fresh ginger
1 medium pineapple cut into 1-inch chunks
4 firm bananas, sliced

Directions:

Combine water, honey and ginger in a small sauce pan over high heat. Cook for about 15 minutes, until it reduces and becomes somewhat syrupy. Strain and refrigerate. Make sure you give the syrup a chance to slightly thicken and chill before mixing it.
Cut pineapple and banana and mix together with chilled syrup.
Serves 4

Recipe courtesy of Whole Foods

Stews and Ragu

Summer has finally bid us farewell for this year. The crisp fall air is settling in and with that the desire for comfort foods has arrived. There is nothing more satisfying than a warm bowl of soup or stew when the temperatures drop.

Stews can be found on the menu of nations all across the world, yet they come with a different name. Let's take a look at these dishes and what ingredients they include.

Stew: a mixture of meats and vegetables cooked by "stewing".

Ratatouille: a Provencal vegetable stew including eggplant, tomatoes, zucchini, peppers, basil and other herbs.

Goulash: a Hungarian stew including paprika, beef, pork or lamb with vegetables and spices.

Ragu: an Italian meat based sauce including tomatoes, celery, onions, carrots and ground meat. Stock and Italian herbs added for a rich flavoring.

Chili con Carne: a Spanish stew including peppers, onions, and garlic. Beef or pork, beans and cumin complete this 'stew".

Curry:a generic term to describe a South Asian form of cooking. Curry is not actually a spice but a term to mean "sauce" or "gravy". Curry dishes usually include a limitless mixture of meats and vegetable combinations.

Cassoulet: another French stew including white beans flavored with pork, goose or duck and topped with fried bread crumbs. A Cassoulet is also the name of the pot in which these dishes are cooked.

Bouillabaisse: yet another French dish combining seafood and herbs, including dried orange rind.

Tagine: a Moroccan stew including lamb or chicken and vegetables. Spices, olives, nuts and dried fruit also accompany this dish. Tagine is also the name of the pot in which this dish is cooked.

What makes stews of all varieties so satisfying is their thickness, stick-to-your-ribs quality. Here are a few tips to guarantee a delicious meal that will please your entire family.

1. Use inexpensive cuts of meat, such as chuck roast, when slow cooking. The slow stewing process turns these cuts of meat into tender and tasty morsels. Lean and expensive cuts of meat will toughen during the stewing process.

2. To avoid a watery stew, try the following cooking methods:

*Remove all excess external moisture from your meat by drying it off with a paper towel.

Now dredge your meat in flour and brown in oil as the first step in cooking your stews.
* Begin your stew with a roux. A roux is a mixture of flour and butter. In your pot, melt a few tablespoons of butter. Add a quarter of a cup of flour to the melted butter and whisk together, browning the flour just slightly. Following the next steps as listed in your recipe.
* Add potatoes, pasta or rice to your stew, as these ingredients will release starch into your stew and serve as a thickening agent.

3. To add a fifth taste sensation known as umami, add a wedge of Parmesan cheese, including the rind, into your stew. The flavor is rich and delicious.

Here is a tasty Italian Sausage and Pepper Stew you may enjoy adding to your fall menu.

3 tablespoons extra virgin olive oil
4 green bell peppers (about 1-1/2 pounds total), seeded and cut into strips
1/2 pound red onions, chopped
4 large garlic cloves, finely chopped
1-1/4 pounds hot Italian sausages
1 pound ripe tomatoes, peeled, seeded, and chopped
1-1/2 cups water
1 bouquet garni, consisting of 5 sprigs each fresh basil and mint, tied with kitchen twine
Salt and freshly ground black pepper to taste

1. In a stove-top casserole or Dutch oven, heat the olive oil over medium-high heat. Cook the peppers, onions, and garlic until the onions are translucent and the peppers slightly limp, stirring frequently so the garlic doesn’t burn, about 5 minutes. Add the sausages, tomatoes, water, and bouquet garni and season with salt and pepper. Increase the heat to high until the mixture starts boiling, about 5 minutes. Then reduce the heat to medium and cook until the sausages are firm, stirring occasionally, 20 to 25 minutes.

2. Discard the bouquet garni. Slice the sausages or leave whole and serve


Recipes from Real Stew by Clifford A. Wright through permission of Harvard Common Press, Boston, MA. Copyright 2002. All rights reserved.

Stews and Ragus

Cobblers, Crumbles, Brown Betty and more!

Nothing says Fall more than a fresh apple crisp baking in the oven! The smell of cinnamon and baked apples wafting through your house will put a smile on the face of anyone within smelling distance.

These baked wonders come in a variety of names and varieties. Cobble, Crumble, Brown Betty, Pandowdy, Buckle, Slump or Grunt, they all combine fruit and a flour topping. Here is how they differ:

Cobbler: a deep dish of fruit which is baked and has a biscuit crust which is "cobbled" together and sprinkled with sugar. Sometimes the biscuit is on top and under the fruit.

Crisp: a combination of flour, sugar and butter, is crumbled together and is sprinkled over the fruit before baking. Sometimes oats, chopped nuts or cookie crumbs are added to the topping.

Crumbles: the English name or version of a crisp, which has a shortbread-like topping of flour, sugar, oats and brown sugar.

Buckle: a combination of biscuit batter with a streusel topping. The fruit is mixed into the batter instead of laying beneath the topping. The most popular is blueberry buckle.

Brown Betty: originating in Colonial America, similar to bread pudding. It contains lots of fruit, buttered bread and cream. Most often apples are the fruit of choice. The topping is usually layered into the fruit before baking.

Slump:an old fashion New England dessert. This dessert is made on the stovetop instead of the oven. Dollops of biscuit dough cover the fruit. A skillet with a tight lid need to be used for this recipe to be a success.The dumplings set up on the top of the fruit, but do not brown using this cooking method.

Grunt: same as a slump and found in Massachuesetts. The name grunt was given to this dish as it was said that during the cooking process a grunting sound could be heard coming from the covered skillet.

Pandowdy: another deep dish fruit dessert made from sliced fruit, sugar, spices topped with a biscuit batter, which is baked in the oven. During the last few minutes of baking the crust is cut up and pressed into the fruit mixture. Apples, molasses and brown sugar are used in a classic pandowdy. The name originated probably because of it's appearance.

Why not give this recipe a try?

Apple Slump

Ingredients
• 6 cups thinly sliced apples
• 1 cup white sugar
• 1/2 cup water
• 1 teaspoon ground cinnamon
• 1 1/2 cups all-purpose flour
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon salt
• 1/2 cup milk
• 1 cup white sugar
• 1 cup boiling water
• 1/2 teaspoon ground nutmeg
• 1 tablespoon all-purpose flour
• 1 tablespoon butter

Directions
1. Combine the apples, 1 cup sugar, cinnamon, and 1/2 cup water in a saucepan. Cover with a tight fitting lid and heat to boiling.
2. In a medium bowl, sift together 1 1/2 cup flour, baking powder and salt. Stir in enough milk to make a soft dough.
3. Drop dough by spoonfuls onto apples. Cover pan with lid and simmer over low heat for 30 minutes. DO NOT LIFT COVER UNTIL DONE! Serve with nutmeg sauce.
4. To make the nutmeg sauce: In a saucepan, mix 1 cup sugar and 1 tablespoon flour. Stir in 1 cup boiling water and cook, stirring constantly until sauce bubbles. Add butter and simmer gently 5 minutes. Remove from heat and stir in nutmeg. Serve over each serving of apple slump.
Nutritional Information
Amount Per Serving Calories: 354 Total Fat: 2.2g Cholesterol: 5mg

Recipe provided by "allrecipes.com"

herb- active ingredients

Herbs have so many wonderful uses. Today I will discuss the active ingredients found in some common herbs and how they are used.

There are many useful elements found in herbs. For centuries herbs have been used for medicinal purposes. Like any medicine you may take, you should also speak with your family physician any time you use an herbal substance or supplement for healing purposes, as they may be harmful to you or interfere with other medicines you may be taking.

Here is a list of common and active ingredients found in herbs and their uses.

Tannins- found to have a protective effect on the skin, as it shields and protects the skin against inflammation and infection. Tannins are found in horsetail, elderflower and raspberry leaf.

Flavanoids-found mainly in plant tissues containing a yellow or white pigment. Flavanoids help the circulation, protect blood-vessel walls and reduce inflammation. Flavanoids can be found in St John's wort, yarrow and elderflowers.

Essential oils-found in microscopic cells inside of the flower, leaves, roots, wood, fruit peel, and berries. These oils have a strong aroma and give the flower its' unique fragrance. Oils are extracted and used in the production of perfumes or oils for aromatherapy. Essential oils are most extracted from lavender, rosemary, and roses.

Mucilages-a gel-like substance that cools, soothes and protects the skin and the delicate membranes of the digestive, respiratory an urinary systems. Mucilages are most commonly found in comfrey and aloe Vera leaves.

Saponins- when mixed with water, saponins lathers. Thus it is used to make skin washes, hair rinses and antiseptic skin cleaners. Oats, calendula and yarrow are good sources of saponins.

Alkaloids-the most powerful of all plant constituents and are not recommended for home use.

Their main use is for treating the nervous system.

Bitter principles-with a bitter taste, they increase the flow of digestive juices, which then improve all aspects of absorption and digestion. found most commonly in dandelions, calendula and camomile.

Vitamins and trace elements-found in all herbs, their purpose is to build vitality and improve overall health.

After a long and stressful week why not treat yourself to a soothing herbal bath. Here is how you can enrich your tub time with some herbs.

Herbal baths both soothe and cleanse the skin. They can be enjoyed two ways- either scatter them directly into your hot bath water or place the herbs into some cheesecloth and tie the bag onto the faucet allowing the hot water to run through and over the herbs into your bathtub.

Some recipes for Bath Balms

Relaxing-

2/3 cup of fresh lemon balm leaves

or

2/3 cup of fresh myrtle leaves

or

2/3 cup fresh sweet marjoram leaves

Invigorating-

2/3 cup fresh rosemary leaves

or

2/3 cup fresh yarrow leaves

or

2/3 cup fresh sage leaves

You can vary your bath by mixing your two favorite herbs together to make up 2/3 cup. If you want to soften your skin as well, add 2 Tablespoons of oats to the cheesecloth mixture and allow the bath water from faucet to run through the cheesecloth. Your bath water will be slightly milky in color but will leave your skins silky smooth.

Growing your own Herbs

No matter where you live, you can grow your own herbs. From garden plots to pots set on your kitchen windowsill, home grown herbs are within your reach.

Your first task is to determine where you will grow your herbs- indoors or out. Do you have a really sunny spot in your yard or will you need to plants some herbs in pots and leave them indoors in a sunny window? After you have determined where your garden will grow best, then you can decide which herbs to plant.

While I have enjoyed growing a variety of herbs over the years, I have found that growing herbs that I will actually use is best. Some herbs I grow for culinary purposes, some for their aromatic qualities and some just for their beauty. Consider what herbs you will enjoy most in the dishes you cook, what aromas please you the most and what herbs produce flora that you may want to use in a floral arrangement.

The Guide below will help you determine which herbs to plant, according to sun and space available to you.

Herbs for full sun:

(herbs marked with * are very aromatic and contain essential oils which are often extracted and used for aromatherapy. The greater the sun exposure, the greater the aroma.)

Yarrow, dill*, tarragon*, borage, calendula, fennel*, hyssop*, bay, lavender*, lovage*, horehound, garlic*, oregano*, coriander*, basil*, sweet marjoram*, rosemary*, sage*, fenugreek, sunflower, myrtle*, nasturtium, red clover, raspberry, savory, horsetail.

Herbs for part-sun, part shade"

Angelica, chervil, camomile, lemon balm, peppermint, parsley, sorrel, comfrey, lady's-mantle, wild strawberry, juniper, echinacea, eyebright, nettle.

Herbs for full shade:

St. John's wort, evening primrose, lungwort, valerian, sweet violet.

In my next post we will discuss companion gardening.

Herbs and Spices

Today begins a series on Herbs and Spices. We'll start by discussing the differences of the two.

Herbs

Herbs are plants, but not all plants are herbs. An herb is a portion of a plant that can be useful as food, flavoring foods or as medicine with a therapeutic effect. Herbs are traditionally aromatic, as well as flavorful. Many herbs are mentally uplifting or have a physical effect. Lavender, for example, is aromatic and assists one in falling asleep. Rosemary is great for flavoring, is a powerful and fresh fragrant and is useful in treating poor circulation.

Herbs are very easy to grow in your own garden. Even this late in the season, you too can plant some herbs. Herbs should be planted close to your kitchen to encourage use. You can also plant herbs in pots and keep them growing indoors on your kitchen windowsill or counter top.

Spices

Roots, seeds, or berries of particular plants are classified as spices. Some of the most common spices are pepper, ginger and cinnamon. Spices are typically used in cooking and for medicinal purposes. Digestive ailments and the support of the immune system seek the help of spices

Black pepper has been used since the 17th century for the treatment of digestive gas, colds and coughs, other chest ailments and the lack of appetite. Modern herbal medicine uses black pepper as a digestive stimulant and an antibacterial remedy.


Try this seasonal and delicious recipe using my all time favorite herb.

PASTA WITH FRESH BASIL, TOMATO, AND
PARMESAN

12 oz. crinkled curls or other type of pasta
1/4 c. olive oil
2 tbsp. freshly squeezed lemon juice
1 1/2 c. firmly packed chopped fresh basil
3 c. chopped very ripe Italian plum tomatoes
3/4 c. freshly grated Parmesan cheese
Salt
Freshly ground black pepper
Fresh basil leaves for garnish

Cook pasta in 4 quarts boiling water until very al dente. Drain and toss with olive oil and lemon juice. Cool to room temperature, occasionally stirring the pasta to coat thoroughly. Add chopped basil, tomatoes, cheese, and salt and pepper to taste to the pasta. Mix thoroughly but gently. Garnish with basil leaves.

Recipe courtesy of Cooks.com

Time to Pack their Lunch

With September come the end of summer and the beginning of school for many families. Shopping for school supplies has been completed and now you have about 150 days to create exciting and nutritious lunches your child will want to eat. Don’t start this school year off dreading this daily chore. With a little planning and your child’s involvement, packing lunches may not be so daunting this school year.
Here are some lunchbox tips and ideas, which may make your child the envy of the lunch room.
1. Right from the beginning, check with your school for any policies on food allergy restrictions. Many schools have a “no nut” policy. This will rule out including any peanut butter sandwiches in your child’s lunch pail.
2. Food safety is a must. Make sure you have a thermos to keep hot foods hot. Frozen juice boxes or small ice packs placed in a thermal lunch box will keep cold food at the right temperature until lunch time.
3. Remember that your child may only have 15 to 20 minutes to actually sit and eat their food. Pack a lunch that is easy to eat, packed in easy to open containers and requires little prepping, like peeling fruit. Do the prep work ahead of time for your child.
4. Don’t include a food that your child has not ever eaten before. The opportunity to refuel midday is important to your child’s academic success. Take every opportunity to include foods your child is familiar with and will eat during lunch break. Save the introduction to new food items for the weekend or dinner time.
5. If you want to ensure your child will eat their lunch, include them in the planning process, purchasing and packing of their own lunch. Take them along to the grocery store to make food selection; have them help assemble a sandwich or place items in their lunch box.
6. Include small foods. Small foods are more fun for a child to eat. Avoid a whole sandwich; instead cut sandwiches into smaller pieces. They are easier for your child to eat and more fun too. Baby carrots, fruit slices, dried fruit etc. make good lunch items. Pack items in mini muffin cups and wrap in foil or plastic wrap. You can include more choices if the quantity is smaller.
7. Include a variety of tastes and texture to make the lunch satisfying. Include crunchy, salty, sweet and savory foods in each lunch. The crunch of a carrot stick, the saltiness of a whole grain pretzel, and the sweetness of a peach will make for a satisfying lunch.
8. Consider a variety of bread products if sandwiches are a daily fare. Whole grain breads, like whole wheat, 12 grain, and rye or oat bread make for a good variety and are healthy choices.
9. Consider dips and spreads instead of sandwiches each day. Salsa, humus, bean or fruit dips make a nice alternative to sandwiches. Pack crackers, mini bagels or bagel chips, tortillas, baked tortilla chips rice crackers, mini muffins, pita bread or mini croissants make for good dipping.
10. Avoid high cost, high fat and low nutrient foods like Lunchables. While these are appealing to children, they are not very nutritious and can be tough on your budget. You can pack a more nutritious lunch or snack yourself using the ideas already mention above.
11. If your child wants the same thing day after day go ahead and pack it. If you know that the lunch is nutritious and your child is eating it, there is no harm in eating the same thing each day. Children don’t like change and a new school year will bring on enough stressful changes in your child’s life.
12. Remember whenever possible to include something special in your child’s lunch box. A homemade cookie, a sticker, pencil, a handwritten note or a little change to purchase chocolate milk or an ice cream sandwich will make for a nice surprise. A special treat will encourage your child to dig into their lunch box each day.

For more helpful tips on packing a healthy and desirable lunch check out the following web sites.

http://justbento.com/handbook/downloads/weekly-bento-planner

www.school-lunch-ideas.com

Corn on the Cob

It's finally Corn on the cob season! Just about this time in July, corn on the cob becomes a main ingredient in many of our daily dinners. The season seems so short, that we don't seem to tire of having corn several nights throughout the week.

Did you ever wonder how corn grows? Here are some interesting facts on the growth of corn.

Sweet corn is pollinated by wind movement. Pollen is deposited at the tassels at the top of the corn stalk and drops onto each tip of the developing silks and corn cob. Each strand of silk gets pollinated by pollen dust from the tassels and each pollinated silk forms a kernel of corn on the ear. During the tassel stage, corn plants must receive adequate rainfall (or irrigation water) for the kernels and ears to form. This is the most critical period for corn development. During a drought, corn planted in rows will "pineapple", (that is curl up and resemble pineapple leaves) to conserve moisture.

So pray for rain so we don't have a "pineappling" corn crop.

Ways of cooking corn:

I am sure you have probably boiled your corn on the cob as a way of preparing it. But this summer why not give grilling a try. You don't need to have a gas grill or even a charcoal grill to prepare your corn in this fashion. A grill pan will work if that is all you have. Here are the steps for grilling corn:

1. Select corn that has plump kernels
2. Fill your kitchen sink with a few inches of water and submerge your corn still with the husk in tack into the water. Let is soak for about 10 minutes.
3. If you will be using your gas or charcoal grill, now is the time to prep the grill
4. After soaking corn for a minimum of 10 minutes, remove corn from the water and wrap them in a towel, to absorb excess water.
5. Place the corn on your grill and cook for 10 minutes, turning frequently to avoid over charring any one side of the husk
6. Remove corn from the grill.
7.You may want to have gloves on at this point, as the corn is hot. Remove the husk and silk from the corn.
8. Corn is now ready to eat.

For a new and delicious twist on buttered corn, trying this Lime Butter recipe.


LIME BUTTER

Serves 6

4 tablespoons butter, room temperature
1 teaspoon lime zest
2 teaspoons fresh lime juice
1/2 teaspoon ground black pepper


Directions
In a small bowl, beat together all ingredients until well blended.

Serve with hot corn on the cob

The Things that bring me joy

Ah the joys of summer! With temperatures soaring above 100 degrees this week, I haven't felt that joyful. I've been down right hot and lazy. But when the temperatures drop down within their normal ranges I am going to get back to pursuing the things that bring me joy in the summer. Here's my list:

1. The sound of cicadas humming in the night.
2. Finding wild berries along the road side and picking them without breaking out with a case of poison ivy!
3. Watermelon! Oh the wet and crisp sound of cutting into your first ripe watermelon!
4. Picking berries with a friend. I have picked over 16 pounds of blueberries so far this summer.
5. Sitting out on my deck with the lanterns swinging on the tree branch after the sun has finally set.
6. Having friends over for a cook out.
7. All the wonderful produce I just can't seem to get enough of.
8. Trips to the farmers market several times a week!
9. Getting corn silk stuck in my teeth after eating a delicious ear of corn. (Still haven't found the best corn yet. Perhaps the lack of rain is the problem.)
10. Early morning walks while there is still dew on the grass and taking in all of the wonderful smells of summer- like honeysuckle and fresh cut grass.

Here is a recipe I have made numerous time this summer. Wherever I take this dish, compliments and smiles come my way. Try it, you won't be disappointed.


Nappa salad

Mix together the following ingredients:
2-2 1/2 pounds (1 large head) Nappa cabbage, cut up
3-4 scallions, sliced thin
1 small head of Radicchio lettuce ( or you may use something else of color like red cabbage, sliced red peppers etc.)

Mix together the following ingredients:
2-3 T melted butter
1/2 cup sliced almonds, slightly toasted
1 cup unsalted sunflower seeds
2 pkg. Ramen noodles, broken up (discard the flavor packet)

Dressing:
1/2 c white vinegar
1/2 cup oil
1/4 cup sugar
3 T soy sauce

Toss everything together. Taste great if left to marinate overnight.
For variety, add other items such as: cucumbers, shredded carrots, or grilled chicken to make a complete meal.


Enjoy!

What brings you join? Leave a comment to share your summer joys!

Looking to make a new friend this summer?

New friendships and relationships are right at your fingertip when you become a regular visitor to your local farmers market! As you meander your way around your local market don’t just admire the produce, make conversation with the local farmers from your community. You will be making an invaluable investment to your community when you do so! If you are like me, you want to support the business of your neighbors next door. When we buy from local farms we make an investment in the tax base in our own town. Purchasing locally grown foods benefits our local community, thus making it sustainable.

Visiting your local farmers markets can broaden your horizons in several ways. You may make a new friend with a local farmer, gain new knowledge about produce you may not have seen or tasted before and you may learn to make a new dish, thus expanding your culinary repertoire. Here are some ideas to make your next visit more rewarding:

1. Know what is in season. This week look for peas, cherries, blueberries (because of the early and abundant spring rain and warm temperatures blueberries are ready a few weeks earlier this summer), beans, lettuce, radishes and perhaps strawberries.

2. Decide which of the “in season” produce your family most enjoys. Also consider trying one that you have yet to eat and be willing to give it a try.

3. If you are not an experienced cook, before leaving home, select a recipe using the produce you have decided to purchase and prepare a list of the ingredients you will need.

4. When at the market here is your chance to have a conversation with the local farmers. Ask for their help, suggestions, recipe idea etc. Just enjoy yourself.

5. Once you have made your purchases and brought your produce home, keep it fresh.
a. Spinach, salad greens etc should be washed, patted dry and kept in the refrigerator until you are ready to use it.
b. Berries should not be washed until you are ready to eat them, as prewashing will encourage mold and spoil the fruit faster.
c. If the fruit you purchased seems very ripe, eat it immediately or keep in refrigerator to slow down the ripening process. Note that some fruit, like peaches, will not fare well in the refrigerator, which causes them to become mealy. Leave them on the counter for best results.

6. If you end up purchasing more than you can immediately use or just want to preserve summer’s bounty for those cold winter months:
a. Preserve berries by making jams and jellies.
b. Freeze berries by laying them in a single layer on a cookie tray. When berries have frozen place them in a zip lock freezer bag, return berries to the freezer to be enjoyed in the cold winter months.
c. Preserve stone fruit, like peaches and nectarines, by canning or freezing them. If you have never canned before and would like to learn how, contact your local Extension office for a class near you.
http://www.csrees.usda.gov/Extension
http://www.uga.edu/nchfp/index.html
d. Share your purchase with a friend!
e. If time just escapes you and your produce spoils before you are able to eat it, then by all means- Compost it! Don’t have a compost bin? Start one. Check out this site to get you started. http://eartheasy.com/grow_compost.html

7. Add a few new cookbooks or cooking magazines to your library to keep meals fresh and exciting for your family. Some of my favorites include:
a. Simply in Season by Mary Beth Lind and Cathleen Hockman-Wert http://store.mpn.net/productdetails.cfm?PC=1298
b. Eating Well magazine http://www.eatingwell.com
c. Cooking Light magazine http://www.cookinglight.com

Enjoy this wonderful food season!

Three Sisters! Not what you think.

There has long been an Indian custom surrounding the Three Sisters. No, they are not 3 women, but 3 vegtables who provide protection and nutrients to each other.

According to the Iroqujois Native Indian Legend, corn, beans and squash are inseparable "sisters" who only grow and thrive together. This tradition of interplanting corn, beans and squash in the same mound, is a sophisticated and sustainable system that provides long-term soil fertility and a healthy diet. Growing a Three Sisters garden is a wonderful way to feel more connected to the history of this land, regardless of our ancestry.

Corn provides a natural pole for bean vines to climb. Beans fix nitrogen on their roots, improving the overall fertility of the plot by providing nitrogen to the following years corn. Bean vines also help stabilize the corn plants, making them less vulnerable to blowing over in the wind. Shallow-rooted squash vines become a living mulch, shading emerging weeds and preventing soil moisture from evaporating, thereby improving the overall crops chances of survival in dry years. Spiny squash plants also help discourage predators from approaching the corn and beans. The large amount of crop residue from this planting combination can be incorporated back into the mound at the end of the season, to build up the organic matter in the soil and improve its structure.

Corn, beans and squash also complement each other nutritionally. Corn provides carbohydrates, the dried beans are rich in protein, balancing the lack of necessary amino acids found in corn. Finally, squash yields both vitamins from the fruit and healthful, delicious oil from the seeds.

(Excerpts taken from Renee's Garden)

How do you plant a three sister garden?

Proper positioning of the seeds is key to a successful garden.

1. In late May or early June, select a spot for your garden. Hoe the ground and create mounds of dirt.Flattend the centerof your mound .

2. In the center of the mound, plant five or six corn kernels in a small circle.

3. After a week or two, when the corn reaches approximately 5 inches, plant seven or eight pole beans in a circle about six inches away from the corn kernels.

4. A week later, at the edge of the mound about a foot away from the beans, plant seven or eight squash or pumpkin seeds.

5. When the plants begin to grow, weed out all but a few of the sturdiest of the corn plants. Keep the sturdiest of the bean and squash plants and weed out the weaker ones.

6. As the corn and beans grow, you want to make sure that the beans are supported by cornstalks, wrapping them around the corn. The squash will crawl out and between the corn and beans.

To learn more about this ancient Indian tradition you may want to visit the following website:

http://http//faq.gardenweb.com/faq/lists/teach/2003045238014436.html

http://http//horizon.nmsu.edu/kids/webquests/wqthreesisters_k.html

Buzzing with the Bees!

If you want to learn how to work hard and play nice with others you may want to consult a bee colony. Today I suited up in a bee keepers garb and got up close and personal with a colony of bees. I was not at all afraid. With smoker in hand, we uncovered the bee house and entered the incredible world of bee life. There is so much going on in that little house, with thousands of drones tending to the Queen, new bees coming to life, honey being produced- it's incredible. If you are interested in learning more about bee colonies click on the following link.

http://http//www.youtube.com/watch?v=sSk_ev1eZec

Here are some facts about honey you may not have known before:

1. Honey has an antiseptic quality, so the next time you cut yourself don't run to the medicine cabinet, run to the kitchen instead. Smear a little honey on top of the abrasion and relief will soon follow.

2.If you have allergies, honey can be beneficial and if you eat honey that is local to your area, it may prevent your seasonal allergies. Bees use the pollen from local plants and eventually it ends up in your honey.

3. If your throat is sore, eat a little honey.

4. Want to wash and moisturize your face, use honey instead of Alpha hydroxy. It is great for sensitive skin.

5. There is evidence that honey diluted in water will help with your stomachaches and dehydration.

6. Burns, too, heal better with honey, studies show. The advantage of honey is that it not only prevents infections from occurring, it actually accelerates skin healing.

7. Honey may also be effective in the treatment of your ulcers. In Europe, honey has been used internally to help cure ulcers, particularly stomach ulcers.

Interested in it's nutritional properties?

Honey is composed of sugars like glucose and fructose and minerals like magnesium, potassium, calcium, sodium chlorine, sulphur, iron and phosphate. It contains vitamins B1, B2, C, B6, B5 and B3 all of which change according to the qualities of the nectar and pollen. Besides the above, copper, iodine, and zinc exist in it in small quantities. Several kinds of hormones are also present in it.

My recommendation to you is to visit one of your local farmers markets or produce stands and pick up a jar of local honey. It will serve you in so many ways. And remember honey never goes bad. If you have a jar tucked way back in one of your kitchen cupboards and it has become solid- no problem. Place the jar, lid removed, in your microwave and heat for 40 seconds or until honey has returned to a liquid state.

If you want a really exciting experience this summer, visit a local honey bee keeper and ask if you can suit up and visit with the bees. You won't regret it!

Ramps

Ramps? Why would I be talking about "an incline connecting two different levels" on a food blog? Because ramps are actually edible wild onions! Ramps are a new discovery for me that I just had to share with you.


Ramps, are a member of the lily family (Allium trioccum), as you will notice in the familiarity of their leaves. Also included in this family is garlic, leeks and onions. Originating in Appalachia, ramps can now be found growing wild throughout the East Coast spanning from New England to Georgia. Depending on the weather, ramps can be found as early as March and as late as July.
If you can't identify them growing on your own property you may look for them at your local farmers market.

Ramps have the distinct flavor of a cross between spring onions and garlic. They can be eaten in their entirety, when washed thoroughly. Ramps can be used as a substitute for spring onions or enjoyed for their own distict flavor and enjoyment. If this is your first time eating ramps, you may want to cook them instead of eating them raw, as this will mellow the flavor a bit.

Here is a recipe you may want to try.

Ramps with Walnut Vinaigrette with Orange Zest

Ingredients:
3-4 dozen ramps (about 1 pound)
1 1/2 tablespoon sherry or wine vinegar
1 teaspoon Dijon mustard
1/4 teaspoon sea or kosher salt
2 tablespoons walnut oil
2 tablespoons olive oil
1 orange
3 -4 tablespoons toasted and chopped walnuts

Directions:
1. Thoroughly was ramps, removing all dirt and trimming roots away
2. Cut leaves away from the stems where they begin to branch, leaving most red stem on bulbs
3. Place bulbs in a skillet of boiling water. Simmer for 2-4 minutes or until bulbs can be easily pieced with a knife.
3. Remove ramps from water and place on a paper towel.
4. Place ramp leaves in boiling water for 30 seconds. Remove and drain on paper towel.
5. When the leaves have cooled chop coarsely.
6. Blend vinegar, salt, mustard and gradually add oils. Whisk to emulsify.
7. Arrange leaves and bulbs on a serving dish and dress with the vinaigrette.
8. To serve, zest the orange over the ramps. Toss with nuts.

Serve as a first course in place of a tossed salad.

It's not too late to join

Just 7 more days! I have been waiting all winter for May 18th to roll around and it's almost here. I feel like a school girl waiting for the day of our class trip! If you have ever participated in a CSA (community supported agriculture) then you have an idea of what I am referring to.

You have heard me speak of CSA's before, but I can't encourage you enough to go and join one yourself. Don't know how to join? Check this website out for one close to your home.
http://www.localharvest.org/csa/

Are you planning a trip and want to stay true to your good eating habits? Check this great site out.

http://www.eatwellguide.org/travel_map

At this site you just type in your address and destination address and a listing of "eating well everywhere" establishments will be listed. How wonderful is that?

I would like to challenge you again this year to try and grow your own vegetables. You don't need to have a huge garden if you don't have the time or space. Start small so you can feel successful and proud! This weekend I dug up some asters that grow along the side of my garage. This is the sunniest space I have on my property and not very visible to me when I stand at my kitchen sink or sit on my deck. So I decided the flowers had to go to make room for some vegetables. I have planted some red beets, green beans, basil, tomatoes, and Brussel sprouts. I am very excited to see how this garden grows.

Find some space in your world and let me know what you plant and how it grows. We can all be farmers at some level!

I have been waiting for the official green light for planting to shine, so I can plant my snow peas. I fear that if the rain doesn’t let up soon I may not get my seeds planted in time for a nice harvest of snow peas.

I was so delighted last year when I decided to plant some snow peas right outside of my garage. Each evening when I arrived home I would stop to pick a few pods in route to the mail box. I must say, my pre dinner snack rarely made it into the kitchen.

Grown neither in nor near snow regions, the meaning of “snow pea” is not understood. But their sweet delicate taste is not to be missed. Snow peas, which are flat and bright green in color, are the most popular peas found primarily in Oriental dishes. Snow peas are characterized by their shiny and flat appearance, where the peas have barely developed. These are sweeter in taste than the green peas and are commonly consumed whole.

These delicate pods are delicious hot or cold, dressed or naked and require the most minimal of cooking. If you overcook them, they will lose their character.

Raw snow peas are edible but will not deliver the best flavor. Gentle and short cooking will enhance their sweetness, flavor and color. If you plan on serving them chilled do not sting them until you have cooked them. The pods are actually sweeter and fresher in taste when prepared this way. Boil or steam the pods for 2- 3 minutes then drain on a towel to cool to room temperature, before refrigerating. Or you may drop them into ice water to stop the cooking process.

Selecting snow peas: The ideal time for snow peas is late spring to early summer. Select small, shiny and translucent, straight edges pods, with no more than a hint of a pea-bump.

Storage: Snow peas will quickly lose flavor, so buy just what you will need for immediate use or very near future. In peak condition the pods will keep for a minimal of a few days when stored in a perforated plastic bag in the refrigerator.

Salmon-Stuffed Snow Peas

Ingredients

• 1/2 pound fresh snow peas
• 1 (8 ounce) package reduced fat cream cheese
• 1 (3 ounce) package smoked salmon, finely chopped
• 1/4 teaspoon garlic salt
• 1/8 teaspoon pepper

Directions

1. Place 1 in of water in a saucepan; add peas. Bring to a boil. Reduce heat; cover and simmer for 1-2 minutes or until crisp-tender. Drain and immediately place peas in ice water. Drain and pat dry; refrigerate.
2. In a mixing bowl, beat cream cheese until smooth. Stir in salmon, garlic salt and pepper. Transfer to a pastry bag or heavy-duty resealable bag; cut a corner off of bag. Using a sharp knife, make a slit into the top of each peas pod. Pipe in about 1 teaspoon salmon mixture. Cover and refrigerate for at least 1 hour before serving.

Rhubarb- the first vegetable of spring!

Rhubarb, a beautiful pink and chartreuse stalk with large non edible leaves, sprouts up in early spring, faithfully returning year after year. Its popularity has waxed and waned over the centuries. But with today's health concerns and our desire to reduce our sugar consumption

Rhubarb may actually be on the endangered list. Known for its tart flavor, rhubarb can only be eaten when sugar has been added to the recipe.

We can thank high-end eating establishments for the hopeful return of Rhubarb. Thanks to creative chefs, rhubarb may actually resurface as a vegetable instead of its better known, "pie fruit' status.

Basic uses:

1. While not usually preferred, rhubarb can actually be eaten raw, like celery. If you have the ability to handle all that tartness, go ahead and have a stalk.

2. Rhubarb is usually cooked down into a sauce, soup or stew.

3. Often enjoyed as a pie and frequently combined with fresh strawberries

4. It's tart taste makes it a wonderful compliment to oily or rich game or fish.

Selecting Rhubarb:

If you have the chance to actually harvest rhubarb yourself- wonderful! Try to pull the stalks out of the ground from the root, instead of cutting the stalks. This will keep it fresh and moist longer. The size of the stalk is not an indicator of its tenderness, so do not be concerned about that.

Storage:

Wrap fresh rhubarb stalks in a ventilated plastic bag and store it in the coolest part of your refrigerator.

Preparation:

Cut and discard all leaves, trim top and bottom ends of the stalks.

Cut stalks across the grain to help reduce the natural fibers.

Toss cut rhubarb in a little sugar (about 1 tablespoon per pound) to remove moisture and to reduce acidity. If you are preparing a puree or sauce let this sit overnight. Remember to cook the rhubarb in a non-aluminum pot, or you will have tarnished rhubarb and a clean pot!

Here is a really fun and different dessert idea.

Mexican Rhubarb Chocolate Chunk Brownies
Ingredients
For the rhubarb compote:
•1 cup rhubarb, strings removed, cut in 1/2-inch slices
•1/4 cup water
•2 tablespoons granulated sugar
For the brownie batter:
•3/4 cup all-purpose flour
•1/2 teaspoon baking powder
•1 tablespoon New Mexico chile powder (not chili powder)
•1 teaspoon ground cinnamon
•1/2 teaspoon kosher salt
•2 ounces bittersweet chocolate
•2 ounces unsweetened chocolate
•1/2 cup unsalted butter (1 stick), room temperature
•1 1/2 cups granulated sugar
•2 large eggs, room temperature
•1 teaspoon vanilla extract
•1 teaspoon dark rum
•2 ounces semisweet chocolate chips
•1/4 cup chopped walnuts
•Shortening spray, for baking dish

Directions
Preheat oven to 350 degrees F.

To make the rhubarb compote: In a small saucepan over medium heat, bring rhubarb, water and sugar to a boil. When sugar is dissolved, lower heat to a simmer and cook until rhubarb is soft, about 10 minutes. Remove from heat and cool slightly. Puree in a blender until smooth, if necessary. The rhubarb should break down to a smooth compote.

To make the brownie batter: In a medium bowl, sift together flour, baking powder, Chile powder, cinnamon and salt. Set aside. In a clean microwavable glass bowl, melt bittersweet and unsweetened chocolate together in the microwave at 50 percent power or in a double boiler. Set aside.

In a stand mixer, cream butter and sugar on medium speed. Add the eggs, 1 at a time, combining well. Add in the vanilla and rum. Stir the rhubarb into the chocolate mixture, then add to the batter. Mix until combined. Add the flour mixture and mix just until incorporated. Scrape down the sides with a rubber spatula and gently fold in the semisweet chocolate and walnuts. Do not over mix. Spray an 8 by 8 by 2-inch clear glass baking dish with shortening spray. Line bottom with parchment paper, then spray parchment. Pour batter into the prepared pan and smooth out top. Bake until a toothpick inserted in the center comes out clean, about 35 to 40 minutes. Remove from the oven and set aside to cool. Cut into squares and serve.

Recipe compliment of the Food Network, 2005

It's that time of year when we find egg salad back on our menu. The Easter season always brings us back to hard boiled eggs. My guess is even you have "eggs" on your grocery list this week.

Didn't you just love to color Easter eggs when you were a child? I fondly remember those tiny plastic bottles purchased in a little cardboard box filled with the primary colors. And oh what a mess the minutest drop made on the kitchen table. But what fun it was to gather around the table together with our siblings, the air rich with the smell of vinegar.

If you are creative enough and still have a bit of a kid in you, coloring eggs may still be an activity you may want to participate in this weekend. No need for those jars of dye, you can use wonderful things from nature to color your eggs. Did you know that the skin from purple or white onions will dye your eggs wonderful rich colors? Try it- you will be pleasantly surprised. Just add the skin of one or 2 purple onions to your boiling water and during the cooking time (6 minutes) you will have colored some beautiful eggs.

Or you could forgo the coloring process and just buy some brown eggs. Did you ever wonder what makes an egg white or brown or speckled? It is the breed of chicken which dictates the color of the shell. White feather, white earlobed chickens will produce white shelled eggs. Red feather, red earlobed chickens will produce brown eggs. The flavor and nutritional value of the eggs will remain the same regardless of the shell color.

To ensure that you are starting with fresh eggs, do this little test: Fill a bowl with water. Place an uncooked egg in the bowl. Does it float or sink? If it floats, throw the egg away. It has passed its prime freshness. As eggs age they lose water through the shell. An egg that floats contains little to no water and is no longer fresh.

Once you hard boil all those eggs, are you wondering what you are going to do with them? Here are a few recipe ideas for you to try.
1. Slice them into fresh green salads
2. Dice the eggs and add to potato or tuna salad
3. Make a Cobb or traditional egg salad.
Or why not try this lower fat deviled egg recipe for a nice change.


Deviled Eggs

Ingredients:
12 large hard-boiled eggs , (see Tip), peeled
1/3 cup nonfat cottage cheese
1/4 cup low-fat mayonnaise
3 tablespoons minced fresh chives , or scallion greens
1 tablespoon sweet pickle relish
2 teaspoons yellow mustard
1/8 teaspoon salt
Paprika , for garnish

Direction:
1.Halve eggs lengthwise with a sharp knife. Gently remove the yolks. Place 16 yolk halves in a food processor (discard the remaining 8 yolk halves). Add cottage cheese, mayonnaise, chives (or scallion greens), relish, mustard and salt; process until smooth.
2.Spoon about 2 teaspoons yolk mixture into each egg white half. Sprinkle with paprika, if desired.

Make Ahead Tip: Cover and refrigerate for up to 1 day.

Tip: To hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.

Nutrition
Per serving: 34 calories; 2 g fat (1 g sat, 1 g mono); 71 mg cholesterol; 1 g carbohydrates; 3 g protein; 0 g fiber; 85 mg sodium; 31 mg potassium.

Recipe courtesty of Eating Well magazine

The Incredible Edible egg!

No matter how you pronounce it, it taste great!

Quinoa- have you heard of it? Pronounce Keen-wah and not Kwin-oh-a. while no one food can provide us with all of our essential nutrients, quinoa comes very close. In addition to being nutritious, it is quite tasty, nutty in flavor and crunchy to taste.

Quinoa grows high in the Andes and is an amazing crop to produce. It grows easily in dry, unfertile soil, needing no irrigation or fertilizer. Under these conditions, the United Nations has named quinoa the "super crop" due to its ability to feed the poor and hungry of the world with little agricultural efforts.

The quinoa plant grows from 3 to 9 feet in height, is magenta in color and comes in over 120 varieties. Botanically quinoa is related to beets, chard and spinach. Both the leaves and the seeds are suitable for eating.

In the USA white quinoa, followed by red quinoa and black quinoa, are the most popular and available varieties found in our markets. Quinoa can also be purchased in flakes and flour. Many or our larger grocery stores will carry these products in their organic section. If you have difficulty locating quinoa in your store, try your local health food market.

So are you curious enough to give it a try? I have found quinoa the most inexpensive when purchased in bulk at health food stores. Why not purchase yourself a small amount and give this recipe a try?

Black Quinoa Asian Slaw

Ingredients:

8 ounces of black quinoa (if you think the color will inhibit you from eating it, buy the white quinoa)
2 cups of water
2 cups red cabbage, shredded
1 cup snap peas, bias cut
1 cup carrots, shredded
1 cup scallions, bias cut
1 mango, diced small
1/2 cup fresh cilantro, roughly chopped
sesame seeds, toasted, to garnish

Dressing:

1/2 cup orange juice
1/4 cup rice wine vinegar
2 Tablespoons fresh ginger, minced
1 teaspoon hot sauce
1/4 cup sesame oil

Instructions:

1. Bring 2 cups water to boil.
2.Rinse quinoa under cold water until the water runs clear. Place quinoa in boiling water and simmer for 12-15 minutes.
3. In a small bowl combine orange juice, rice wine vinegar, ginger and hot sauce. Slowly whisk in sesame oil to create an emulsion. Set aside to incorporate flavors in dressing.
4. In a large bowl combine quinoa, red cabbage, snap peas, carrots, scallions, mango, and cilantro.
5. Fold in dressing and let chill in the refrigerator. When you are ready to serve, garnish with toasted sesame seeds.

Makes 7-8 cups

Recipe courtesy of Indian Harvest Specialtifoods

Local Freshness is almost here!

According to my calendar, Spring is just 6 days away. It's been a long, cold and snowy winter and I just can't wait to put it behind me. To help me feel better, I sent my 2010 CSA registration in this morning! Yes, fresh, local and organically grown produce will soon be back on my plate. While I am waiting, I think I will take advantage of some of spring's first producers- radishes.

Here are some facts on Radishes that you may not already know:
1. Radishes can be enjoyed raw and cooked! See recipe below.
2. Radishes are not just Red. They grow in a variety of shapes and colors. Why not give a few other varieties a try this year?
3. In Ancient days, radishes were used for medicine for such ailments as whooping cough, cancer, gastric problems and constipation. Parasites and arthritis were also treated by eating radishes.
4. The pungent flavor is due to the plant's compound- glucosinolates, which are also found in horseradish, mustard and wasabi.
5. Findings indicate that radishes will help protect the body against rectal and colon cancer and heart disease. Research done in India found that radish consumption may reduce the risk of gallbladder cancer by 60%.
6. The nutrients and flavor are found mostly in the skin of the radish, so don't peel them!
7. They are very low in calories (19 calories in 1 cup!), rich in vitamin C, fiber, folate and potassium.

Give this recipe a try.

Sauteed Radishes

Ingredients:
1 tablespoon of olive oil
1/4 cup water
2 bunches (about 1 pound) of fresh radishes, tops trimmed and quartered
1/4 black pepper
1 tablespoon chopped fresh dill.

Directions:

1. Heat oil and water in a saute' pan over medium heat.
2. Add radishes and pepper.
3. Saute' radishes, stirring often, until they begin to brown and are crisp tender (about 8 minutes)
4. Sprinkle with fresh dill and serve immediately.

Serves 6

Nutritional information per serving: 38 calories, 1 gram protein, 4 grams carbohydrates, 2 grams fat, 2 grams fiber, 4 mg. sodium

Recipe courtesy of Environmental Nutrition

Go Green!

It's March! Do you know what that means? It's "Go Green" month! You know, Shamrocks and all that.

Perhaps we can just go green on our plates this month! Many wonderful vegetables are delicious and nutritious and green!

Here is one you may not eat on a regular basis- Avocado

Did you know that avocados:

* are green on the outside and the inside

* grow on trees. One tree can produce up to 400 avocados per year

* are a fruit

* have a very large, hard pit and skin which needs to be removed before eating

* can be used as butter (because they are so creamy)

* can be sliced and used as a garnish, added to salads and sandwiches

Nutritionally, avocados are an excellent source of:

*vitamin C

* B6

* vitamin E

* potassium, magnesium, folate and fiber too!

* cholesterol free

* sodium free

* available all year round

How to select an Avocado:

Avocados have skin that range in color from yellowish green to dark purplish black. To select avocado, purchase ones that are hard to firm. Place them on your kitchen counter to soften. When the skin gets dark (purplish black) and is soft to the touch they are ready to eat.

How to peel and cut an avocado:

Take a sharp knife and slice through the avocado the length way of the fruit. Twist the fruit and pull apart. The large seed will be left on one half of the fruit. Take your knife and lightly tape it against the seed, pull up. The seed should come out with the knife. Now you have 2 halves. Take a large spoon, such as a soup spoon and place it between the skin and flesh of the avocado. Run the spoon all the way around the perimeter of the fruit. The flesh should easily slip away from the skin. Now your fruit is ready to be sliced or chopped.

Here is an easy and light avocaod recipe you can try.

Chicken and Avocado Wraps

makes 3 servings

Ingredients:

3- 10 inch flour tortillas

1 1/2 cup lettuce, shredded

1 1/2 cups chicken breast, cooked and cubed

1 tomato, diced

1 avacodo, chopped

2 T onion, diced

2 T. barbecue sauce

2 T. ranch dressing

1. Place the tortilla on a plate. Top with lettuce, chicken, tomato, avocado and onion.

2. in a small bowl combine the barbecue sauce and ranch dressing. Mix well. Drizzle about 1 tablespoon over tortilla

3. Roll up tortilla and serve

Nutritional information per serving:

kcal 360, total fat 21 grams, sodium 810 mg, dietary fiber 3 grams, sugar 6 grams, protein 21 grams

Lent

Today is Ash Wednesday, the beginning of the Lenten Season. Lent is the 40 days leading up to Easter Sunday and is usually acknowledged by Catholics and Protestants around the world as a period of time where fasting is observed. Traditionally in the Catholic faith, members obstain from eating meat. Evangelical believers tend to fast from other food items, such as sweets or coffee, or activities which play a large part in their life, such as tv watching or the use of the computer. Whatever your faith, you will find that fish is a popular and frequently eaten dish during this religious season.

To assist you in this culinary season of no meat, I have included some recipes you may want to try. Enjoy!

Fish Stew

Ingredients:

1 1/2- 2 pounds of fish of your choosing (such as tiliapia, haddock, shrimp, scallops etc)

1 small onion, chopped

2 cloves of garlic, minced

2 bunches of fresh parsley, minced

2 Tbsp olive oil

1- 15 ounce can of plum tomatoes

2 Tbsp red wine vinegar, mixed in 3/4 cup water

salt to taste

red pepper flakes to taste

1 loaf of crusty italian bread

Directions

1. in a skillet saute the onion, garlic and parsley in the olive oil

2. add the tomatoes and heat through

3. add the vinegar mixture and heat through

4. season with salt and red pepper flakes. Taste and adjust if need be

5. Add fish and and cook through for 10-15 minutes.

6. slice bread and place bread in the bottom of a soup bowl. Ladel soup over the bread. Enjoy!

For more lenten recipes follow the links to some of my favorite TV Chef's recipes.

http://www.rachaelray.com/recipe.php?recipe_id=1787

http://www.rachaelray.com/recipe.php?recipe_id=2540

http://www.rachaelray.com/recipe.php?recipe_id=2133

Chocolate- it's not just for dessert!

With Valentine's Day just around the corner you may have chocolate on your mind . While we often associate Valentine's Day with chocolate, Americans don't usually limit their consumption to this time of year. Americans consume about half of the worlds chocolate products.

If you make the correct selection, chocolate can actually be healthy for you. Dark chocolate is packed with flavonoids, the phtyochemicals that act as antioxidants. Eating dark chocolate will increase the antioxidant levels in your blood, thus increasing your heart health. Studies have shown that cocoa powder, dark chocolate and milk chocolate, in that order, have the highest antioxidant properties.

Have you ever wondered how chocolate is made? Here is how it works-
It all begins with the cacao (pronounce Kuk-kow) bean. The beans are first roasted and then ground into a thick chocolate liquor (non alcoholic). When the liquor hardens it becomes unsweetened chocolate. When pressure is added to the liquor, the bean fat is extracted, resulting in cocoa butter. Cocoa powder is made by drying and sifting the remaining materials from the liquor. When you mix chocolate liquor, cocoa butter, sugar and milk, the end result is the chocolate we have all come to love.

Here is the percentage of cocoa in chocolate products. Choose products with a higher cocoa percentage to get those flavonoids and increase your heart health.

Chocolate by the Percents Type -% from cacao
Unsweetened or baking chocolate- almost 100%
Semisweet or Bittersweet- at least 35%
Milk chocolate- at least 10%,
Sweet chocolate- at least 15%
Dark chocolate- common to see 45-80%

Not all of your chocolate consumption needs to come in the form of candy. Why not give this mole sauce a try this heart health month?

Quick Chicken Mole

Ingredients :
2 tablespoons olive oil
1 onion, chopped
3 cloves garlic, chopped
2 tablespoons chili powder
1 teaspoon ground cumin
1/2 teaspoon ground cinnamon
1 can diced tomatoes, drained
1 bell pepper, chopped
2 chipotle peppers, roughly chopped
1 (10-ounce) can chicken broth
2 tablespoons peanut butter
2 ounces bittersweet chocolate, chopped
1 (5-pound) chicken, cut into 8 pieces
Toasted pepitas (pumpkin seeds), for garnish
White rice, for serving

Directions:
Preheat oven to 350 degrees F.

Heat oil in a saute pan over medium heat. Add onion and saute until translucent. Add garlic and spices and continue to saute to toast and develop flavor. Add diced tomatoes, peppers, chipotles, broth, peanut butter, and chocolate. Simmer for 10 minutes. Strain and puree until smooth.

Sear the chicken in a heavy bottomed hot saute pan over medium-high heat until browned on both sides. Add to casserole dish, cover with sauce and braise the oven for 45 minutes to 1 hour. Garnish with pepitas and serve with white rice.

Recipe courtesy of Paula Dean

Baby it's cold outside

Boy do I miss my CSA delivery of fresh organic vegetables. I truly enjoyed that experience and am looking forward to another wonderful season of locally grown fruits and vegetables.

What is a CSA, you may be asking?

"Community Supported Agriculture or CSA is a unique model of local agriculture whose roots reach back 30 years to Japan, where a group of women were concerned with the use of pesticides. Originally called "teikei" in Japanese, which translates to "putting the farmers' face on food," the concept later moved to Europe. Eventually, in the mid-1980s CSA made its way to the U.S.

CSA is a relationship of mutual support and commitment between local farmers and community members who pay the farmer an annual membership fee to cover the production costs of the farm. In turn, members receive a weekly share of the harvest during the local growing season. This arrangement gives the farmer a direct connection to and relationship with the consumer.

Ultimately, CSA creates"COMMUNITY-SUPPORTED-AGRICULTURE" where members receive a wide variety of local in-season foods harvested at their peak of ripeness, flavor, vitamin and mineral content."

Excerpt taken from the Spiral Path website. http://www.sprialpathfarm.com/

If you are interested in participating in a CSA, visit this website to located a farm near your home. http://www.localharvest.org/


So while you are waiting for those fresh peas, spinach and delicate leaf lettuce to sprout why not eat some delicious root vegetables, which are so plentiful this time of year.


Butternut and Ginger Soup

Makes 6 servings

Ingredients:
• 1 tsp mild olive oil
• 1 1/2 cups chopped onion
• 3 cloves garlic, crushed
• 2 tsp chopped fresh ginger
• 1 1/2 lbs (6 cups) peeled raw butternut or other winter squash
• 1/2 lb (1 cup) new potatoes, peeled and chopped
• 1 cup unsweetened 100% apple juice
• 3 cups water
• 1/2 cup skim milk
• 1/2 tsp salt
• 1/2 cup chopped Granny Smith apple
• 2 Tbsp chopped parsley

Instructions:
1. Heat the oil in a high-sided skillet or large saucepan on medium high
2. Sauté the onions 3 minutes or until tender
3. Add the garlic and ginger and cook 1 minute longer
4. Add the squash, potatoes, 100% apple juice, and water or broth
5. Bring to a boil. Reduce the heat and simmer 35-40 minutes or until very soft
6. Puree in a blender or processor, in batched, until smooth
7. Pour back into the pan and stir in the milk and salt
8. Reheat and serve topped with apple and parsley

Nutrition Information: 190 calories, 1 grams total fat, 45 grams carbohydrate, 5 grams protein, 6 grams fiber, 220 mg sodium, 0 mg cholesterol

Courtesy of the Centers for Disease Control and Prevention website. For more recipes and access to the recipes full nutritional profile, visit www.fruitandveggiesmorematters.gov