Kohlrabi

I’m trying to keep a promise and practice what I preach.  You know the one- “try a new fruit or vegetable on a regular basis.”

There was a great deal of chatter around my office last summer about how the kids just loved their taste experience. Not wanting to be shown up by a bunch of 2^nd graders, I decided I would grow some in my garden this year. I went out to weed the other day and there it was already for harvest- Kohlrabi.

I must admit, when eaten raw it didn’t taste sweet like I was told it would.  It actually tastes like a cross between a turnip and cabbage, as the Latin derivative of the name suggest. (“Kohl” meaning cabbage and “rabi” or rapi, for turnip.)  I am going to experiment with some recipes until I land on one I like.  In the meantime, I’ve done my research and here is what you need to know about kohlrabi:

Basic Uses:

Raw: a fresh bulb should be crisp, juicy and refreshing. You may eat it peeled or skin scrubbed clean. Serve it shredded in a salad, cut into julienne strips and eaten with a dip or soft cheese. When grated, it can be made into a slaw.

Cooked: to bring out its sweetness, blanch and use in salads or a single serve vegetable. Kohlrabi can also be steamed or boiled, with or without the skin. Serve with a light cream or cheese sauce, flavored butter or vinaigrette.  Sauté or stir-fry with shallots, onions and add marjoram, thyme, nutmeg or ginger.

Don’t throw out the leaves! Kohlrabi leaves are edible and can be prepared as you would spinach.

Storage:

The bulb and leaves should be removed and stored separately. The globes can be stored in the refrigerator for several weeks, while the leaves, stored in a perforated plastic bag will last a few days.

Here is a recipe to try that may prove to be delightful:

Balsamic-tinged Kohlrabi

4 medium or 3 large kohlrabi globes, about 2-2 ½ pounds

1 Tbsp. olive oil

1/4/ tsp. kosher salt

½ cup water

Pepper to taste

1 Tbsp. chopped chives

Directions:

1.    Trim and peel globes. Cut into ¾ inch slices, then dice, to make 2 ¼ cups.

2.    Heat oil in skillet and add kohlrabi.

3.    Toss to coat with oil and cook for about 6 minutes or until lightly brown.

4.    Sprinkle with salt, add water and bring to boil.

5.    Cover and simmer over low heat until tender, stirring often.

6.    Once tender, if water remains in skillet, pour off and add vinegar and pepper and stir to glaze vegetables. Cook for 2 minutes.

7.    Add chives and toss. Serve hot.

What’s Old becomes New Again

Freekeh, an ancient grain, is quickly gaining popularity in American grocery and health food stores. Countries in the Middle East, such as Jordan, Syria, Lebanon and Egypt have cultivated Freekeh, for centuries. Freekeh, pronounce “free-kah”, is gaining popularity because of its nutritional punch. It may soon replace Quinoa as the grain power food.

Freekeh literally means “to rub.” Young green wheat berries, usually Durum, are harvested and put through a roasting and rubbing process which results in a product known as Freekeh. The end result is a grain which is smoky and nutty in flavor, while firm and chewy in texture. Similar to bulgur, Freekeh is versatile and easy to cook. Much like rice, using a 2:1 water grain ratio, it cooks in twenty minutes and can easily be substituted for rice, bulgur or couscous.

Why add Freekeh to your diet? There are lots of health benefits to this ancient grain:

1. Weight Loss-Freekeh is rich in fiber, up to 4 times more than brown rice! Diets high in fiber result in greater satiety. Since fiber fills you up and keeps you feeling full longer, weight loss may result.

2. Greater Eye health- high in the antioxidants lutein and zeaxanthin, which have been positively associated with the prevention of age-related macular degeneration.

3. Taming of the tummy-emerging research suggests that Freekeh may contribute to digestive health. Because of its high fiber content, it may help prevent constipation and lower the risk of developing diverticular disease. In addition, it may act like a prebiotic to increase healthy bacteria in your digestive tract.

4. Rich in the following nutrients: selenium, potassium, zinc, iron and magnesium. An excellent source of protein makes it a good food source for vegetarians.

5. CAUTION- because it is a wheat product, it is not gluten free. Those with Celiac disease should not add this food item to their dietary repertoire.

One serving of Freekeh (1/4 cup raw) will provide the following nutrients:

Calories:130
Fat: trace amounts
Fiber: 4 grams
Protein: 8 grams

Want to try Freekeh? Give this Tabouli dish a try.

Freekeh Tabouli recipe

Ingredients:

• 1 cup Freekeh

• 2 1/2 cups water

• 1/4 cup quality olive oil

• 1 tbsp lemon juice

• 1/4 cup fresh parsley, chopped fine

• 2 tbsp fresh mint, chopped fine

• 1/4 cup basil, chopped fine

• 3 green onions, chopped small

• about 16 cherry tomatoes, chopped or 3 Roma tomatoes, diced

• sea or kosher salt and black pepper, to taste

Preparation:

Prepare Freekeh according to package instructions, draining well. Allow Freekeh to cool slightly, and then toss with olive oil and lemon juice.

Combine Freekeh with chopped parsley, mint, basil and green onions until well mixed. Add tomatoes and season generously (don't skimp!) with salt and pepper.

Tabouli is always best when it has time to sit before serving, to allow the flavors to really blossom. Toss again just before serving, and you may want to take a quick taste to adjust the seasoning, if needed.

Recipe courtesy of Jolinda Hackett, About.com Guide

It's not Anise!

I wanted something out of the ordinary for my dinner guest this weekend. So off to market I went. Passing over the asparagus and root vegetables, I bought a head of fennel, as it spoke springtime to me.


I have such fond memories of fennel. Every Thanksgiving it found its way into the Cornucopia that my mother filled with fall fruits and vegetables. After a big dinner, fennel always seemed to calm our overstuffed bellies.

Finnocchio, its Italian name and country of origin, has been growing since the 17th century. It was brought to the United States in 1824 when our Italian ambassador, Thomas Appleton sent seeds to Thomas Jefferson. Used in the experimental garden of Monticello, Jefferson began the cultivation of fennel in America. Today it is grown mostly in Northern California; where climate and the Mediterranean diet most mimic that of Italy.

Fennel, while related, is not Anise. Florence fennel, with its sweet-scent and crispness, is my preferred variety and one that you will easily find in American grocery stores and farmers markets. You will get your money’s worth, as each part from feathery greens down to the bulb, is edible.

Fennel can be enjoyed raw, baked, grilled, stir-fried or pureed. It is available year round but is at peak season from early fall through spring.

Selection: choose hard, bright fennel. Look for round, squatty bulbs. The outer layer should not be dry, split or browning along the edges. The tops should be brilliant green, aromatic and fluffy.

Storage: Unfortunately fennel does not store well. Refrigerate, plastic wrapped, for a few days.

Preparation: cut off the greens, wrap and refrigerate. Trim stalks and tough outer layers. Reserve these pieces for soup stock or for roasting poultry..

While I enjoy eating fennel raw like celery sticks, here is one of my favorite salad recipes:



Fennel, Orange, and Green Olive salad with Lemon Dressing

16 medium green olives

1 or 2 lemons

1 tablespoon orange juice

1/3 cup finely diced red onion

¼ teaspoon kosher salt

¼ teaspoon white pepper

2 tablespoons olive oil

2 medium Florence fennel bulbs

2 medium navel oranges

Directions:

1. Pit and thinly slice the olives.

2. Zest one lemon measuring ¼ of zest

3. Squeeze lemon to yield 3 tablespoons of juice

4. Mix juice, zest, orange juice, salt and pepper. Add olive oil and emulsify.

5. Add onion and olives to liquid.

6. Remove greens and stems and set aside for another use. Remove any dry or fibrous sections of the bulb. Thinly slice the bulb on a vegetable slicer.

7. Arrange fennel on salad plates.

8. Cut and peel the oranges, removing the pith. Slice into very thin rounds and cut into quarters. Arrange around the fennel. Top with dressing, arranging olives and onions evenly on the salad.

Serves 4

This Not That

I am sure you've seen the books or heard the term "Eat This, Not That." It's a great concept for reducing dietary calories and boosting your health.  Well it's also a great way to boost flavor in your diet.  Adding rich flavors by selecting the right ingredients is a super way to reduce calories as well.  Give these new and old ideas a try.

1. Nuts instead of croutons. Instead of high fat bread cubes, nuts add protein, healthy fats and a satisfying crunch to salads. Choose walnuts and almonds for a heart healthy addition to any pile of greens.  Remember to go easy, as they still contain calories.

2. Rolled Oats instead of Breadcrumbs. Oats are a whole grain and will meet your daily requirement of "make 1/2 your grains whole" when replacing salty, refined bread crumbs. Oats are high in fiber, B vitamins and iron with just a fraction of salt.  Add some herbs to create your own flavor booster.

3. Pureed Sweet Potatoes instead of Cream to thicken soups. There is still a bite in the air so don't stop making those bone warming soups as we wait for Spring temperatures to settle in.  Replace high calorie cream with pureed sweet potatoes to thicken your soup stock. You'll be boosting your potassium intake with this simple change.

4. Soda Water instead of Tonic Water. Tonic water is high in sugar, soda water is not. While you will taste the difference the calorie savings will be worth it.

5.  Zucchini Ribbons instead of Pasta. Now no Italian worthy of their heritage, like myself, is going to give up eating pasta, but a replacement from time to time won't hurt. Using a mandoline or peeler, ribbons of zucchini can be created. No need to boil but baking or saute will do the trick.  Uncooked thin slices of squash also make nice lasagna noodles for a menu change.

6. Mashed Avocado for Butter or Oil in Baking. Avacados will give you a supply of "good" fats. Instead of raising your cholesterol, avacados will help keep healthy levels of cholesterol in your blood stream.

7. Applesauce or mashed banananas instead of oil, butter or sugar. Applesauce adds sweetness to your baked goods without adding any fat. A little extra fiber will be added as well.

8.  Whole wheat flour instead of refined white flour. Another great way to "make 1/2 your grains whole.  Now truth be told, I am not a real fan of a recipe using all whole wheat, so I make at least 1/2 of the flour requirement whole wheat.  This keeps the texture of your baked goods a little more tender and moist.  Hey a little whole wheat is better  than none at all!

Article adapted from Time,What to Eat Now 2013

Thinking of Spring

Hello again friends.  I am resurfacing after a long winters nap.

 It's a tricky time of year isn't it?  The impatient waiting for the temperatures to reach comfortable levels and the readiness to get a little dirt under my finger nails seems to be at odds with one another. I just had to have some "color therapy' as the drabness of winter just about pulled me under.  I love that the Philadelphia flower show is strategically scheduled for early March.  My annual trip has proven to be just what the doctor ordered. The blast of colors, endless vendors selling seeds and a plethora of gardening ideas just boost my spirits. 

I'm ready to go, with my onion sets, pea seeds and cool crop plants patiently sitting on my kitchen counter.  I am hoping that this weekend will be kind to me and I can get some of these things planted. 

How about you? Thinking of giving gardening a try this season?  I found some crops to be incredibly easy to grow and want to encourage you to give them a try. Here are some vegetables you may want to consider growing:
1. Onions
2. Peas
3. Carrots (just dug up the remains of last years crop a week ago.  They were so yummy and sweet!)
4. Kale
5. Swiss Chard
6. Brussel Sprouts

Planting Zones are very important.  If you are new to gardening you will need to understand what planting zone you live in and follow zones guidelines carefully.  Visit this site to determine your zone and planting schedule. www.thevegetablegarden.info/planting-schedules

Happy Spring!

Olives, Glorious Olives

Oh I so wanted to be out in the fields climbing the ladders into the olive trees and helping with the harvest, but I was a bit too early.  Olive harvest is fast approaching in Italy.  The collection of those black gems occurs between late October to mid November and it will literally take a village to harvest them all.

As I made my way through mid to northern Italy this month I notice orange netting all along the countryside.  This netting is in place to catch the olives that will be harvested.  The netting is wrapped around the tree trunks and across the surrounding ground to make collection of the olives most efficient.  Depending on the slope of your land, the amount of money you have and the age of your olive trees will determine how those olives are released from the branches.  If you can afford it you may bring an mechanical tree shaker into your olive grove, or you may just get a wooden ladder and prop it up against the trunk.  For those who can afford a mechanical method, machines are brought in to actually hug the tree trunks and give them a shake, causing the olives to fall to the ground. For those of lesser means, which would be most local farmers living throughout the Tuscany region, you will call all of your friends and family to come and assist you with the harvest. Pickers climb simple wooden ladders and hand pick those precious jewels or rake and shake the branches until all the olives fall into the nets.

Time is of the essence and you have none to waste if you want a good quality olive oil. Throughout the region, olive oil processors are replacing the old fashion stone processing methods.  A smart farmer knows that they need to keep up with technology and that time is money, so many are having their olives pressed at local olive oil processing plants. 

Here is how it currently works-

You call the processor of your choice and make an appointment to have your olives processed.  You tell them that you will be picking on a particular date and how many acres of trees you will be harvesting and your picking method.  This will determine how long the harvesting process will take,.  From that calculation you are given a time to bring your crop to the plant. An early morning harvest on a 10 acre farm may give you a 3:00 pm appointment at the processing plant. A good olive farmer knows that the longer the olives seat off the trees then less desirable the olive oil will taste, so quick work is imperative. Your olives are quickly brought to the plant where the olives will be sorted, washed, crushed and pressed into oil. Nothing is wasted, even the pits release a usable oil that is included in the finished product.

Once your olives have been pressed, you then take your finished product to be bottled or stored as you wish.  Many Tuscan's will make oil for their own use.  A family that I stayed with had two Foosties (stainless steel containers designed for storing and dispensing oil) in their basement where their oil was stored.  They process enough oil each year to supply their immediate family (and grandma too) enough to last until next years harvest. 

Olive oil must be kept in a cool dark place to keep it fresh and free from rancidity.  Never store your oil in the refrigerator as it will coagulate and be difficult or impossible to pour. Try it some time- place a little oil in a glass or if you have an olive oil based salad dressing, place it in your refrigerate for about an hour. What happens?

Here are some interesting facts about olives that you may not know:

1. Did you know that olives only come in one color? When they are young and immature they are green.  When they are fully ripened they are black in color.  You  may have eaten or seen beautiful red, deep green or very black olives.  They get to be that color because of the processing-brine, water, or lye.  

Olives eaten right from the tree are very biter. To make them edible and enjoyable they need to be processed,

2. Olives are considered a fruit and come from the Olea europea tree.  There are a few varieties including the arbequina, bosana, kalamata, manzanilla and mission. 

3. Olives are extremely healthy for you and should be found in your daily diet!  Pop a few in your mouth each day or incorporate olive oil into your cooking. Olives are high in cholesterol-lowering monounsaturated fats and provide you with many health-protective nutrients, including a variety of antioxidants.

4. A cup of olives will provide 22% of your daily requirement (DV) of iron (recommended 2,000 calorie diet), 16% of your DV of fiber and 20% DV for copper and provide 148 calories.  So eat up!

5. A study published in this years Journal of Alzheimer's Disease found that daily consumption of olive oil or olives may protect against age -related cognitive decline or Alzheimer's disease. A study published in the Journal of Agricultural Food Chemistry found that olive skins contain important antioxidants that may protect against breast cancer cell growth.

Give these fantastic olive treats a try-

Either jarred or from an olive bar, olives come in a variety of colors and flavors .  Red, green, large and small, crinkled, pitted or stuffed there is an olive out there to please any palate.  I enjoy olives brined with lemons or stuffed with garlic cloves or garnished with fresh herbs like rosemary. Tapenade, or olive spread, makes a great snack or appetizer.  Toss it with pasta or top a pizza, or add some to a salad.  Oh the possibilities are endless!

Meat meat meat

Yesterday was an amazing and incredible day! We went to the town of Panzano where the famous butcher Dario resides. Mario Batali studied under this butcher and now I know why.  This guy has a personality begged than life.

When the mad cow epidemic hit England,  Tuscany, known for it's "bistecca" or beef steak, band the sale of T-bone steak. The meat closest to the bone was thought to carry the mad cow disease so no t- bone steak was permitted to be sold in Italy. Instead of fighting it, Dario held a funeral for the steak, including a funeral march down the streets of Panzano. A grave marker has been hung outside of Dario's shop. The plaque reads "It is better to die then to live an injuries life." Today, with mad cow eradicated, the beef steak lives again!

We had dinner at Dario's. trust me the steak is alive.  I never had so much meat served to me in my life. More on that later!

We are off to another winery.

Ciao,

Lenelle

Life in Italy!

I

Life in Italy is amazing-at least from my current experience! I have so much to share but little time and internet connections.  So I will write fast!  We have seen some amazing things- Parmesan cheese, Lambrusco wine, Culatello ham, and balsamic vinegar- all from local artisans.  We are now at a local Agriturisimo or a working farm that doubles as a bed and breakfast. Our hostess is amazing, our food ridiculously delicious. There are olive groves and acres of grape vines used for making Chianti wine on this farm. Tomorrow we will learn about how olive oil is processed and we will meet a world famous butcher.  Now we head to town to eat some regional pizza.  Stay tune..

Ciao-

Lenelle

Un Caffe

I am no longer counting down the days to Italy, but the hours! I understand that one of the first things I will need to do when I set foot on Italian soil is to grab a cup of " un caffe".  I love drinking coffee in Italy.  There is no such thing as a cup of coffee on the run in Italy.  Everything is meant to be savored and drinking coffee is no exception.  I remember stopping for coffee at a gas station on my first trip only to be surprised that it was served to me in a China cup.  I love this!

Ordering a cup of coffee in Italy is actually an art.  Here is a quick lesson on taking an Italian coffee break.

Caffè (kah-FE) - when ordering: 'un caffè'

We might call it espresso; a small cup (usually the equivalent of a shot glass...or less) of strong coffee.  When dispensed out of a machine, which is likely how you will most often receive it, it has a caramel-colored foam on the top called "crema".

Decafinato (deh-kah-fee-NAH-toe) - when ordering:  'un caffè decafinato'

Usually available, but don't be too surprised if it's not.  The "hi test" is most popular, partially because of its perceived aid with digestion after a meal.

Cappuccino (pronounced kah-pu-CHEE-no) - when ordering: 'un cappuccino'

A shot of espresso in a large(er) cup with steamed milk and foam.  Italians stay away from Cappuccino after about 11 a.m.  If you see a bunch of people sitting around drinking cappuccini at three in the afternoon, congratulations, you've found the tourist bar.

Caffè Americano (kah-FE ah-mer-ee-KAH-no)/Caffè lungo (Kah-FE LOON-go)/Acqua sporca (AH-kwah SPORE-kah) - when ordering: 'un caffè americano'

American coffee/"long" coffee/or "dirty water", as Italians might call it. They'll let the water pour from the machine until the coffee becomes weak and bitter.  Essentially the coffee we are used to in America.

Caffè macchiato (kah-FE mahk-YAH-to) - when ordering: 'un caffè macchiato"

Coffee "stained" with milk.  This is very commonly seen...espresso with just a touch of milk foam on top, served in an espresso cup.  A mini-cappuccino, sort of, that is ordered at any time of day.

Caffè latte (kah-FE LAH-te) - when ordering: 'un caffè latte'

Espresso with hot milk, a cappuccino without the foam usually served in a glass. This is what you might call a "latte" in the US. In Italy, outside of tourist joints, you run the risk of getting what you asked for - milk, or worse yet, steamed milk.

Latte macchiato (Lah-te mahk-YAH-to) - when ordering: 'un latte macchiato'

Steamed milk "stained" with espresso, served in a tall glass.

Caffè freddo (kah-FE FRAYD-o) - when ordering: 'un caffè freddo'

Iced, or at least cold, coffee

Caffè corretto (kah-FE ko-RE-to) - when ordering: 'un caffè corretto con grappa'

Coffee "corrected" with a drizzle of liquor.  Grappa is a common addition, cognac or sambuca.

See you at the coffee bar!

Ciao-

Lenelle

La passegiatta

One week from today I will be flying to Italy to lead a culinary tour through the Emilia
Romagna and Tuscany regions. Our goal is to stroll through Italy, staying as far away from the typical touristy sites.  Our focus will be primarily culinary in nature.  We will be in Parma, learning about how Parmagiano Reggiano cheese is made. A trip to Modena will prove educational as we tour a balsamic vinegar operation. Other excursions will include an afternoon with Dario, the infamous butcher that Mario Batali trained under, local harvesting of olives and grapes. A trip to the winery for some grape crushing will be a highlight, no doubt. We'll take in a few other culinary experiences. It is my goal to share these experiences with you here.  Check back between October 5-14 to see what I have been up to.

Ciao-

Lenelle

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.

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.