Those little baby cabbage heads!

I was having an enlightening conversation with some friends of mine this weekend. They belong to the same CSA (community supported agriculture) as I do. We were discussing how sad we were getting realizing how quickly our vegetable box will come to an end. We have been enjoying organically and locally grown produce since May and we only have 6 more weeks to go. Then it will be back to the grocery store for us.

My friend usually rides his bike over to pick up his box of produce. With backpack in hand, he loads his produce into his pack and away he goes to deliver the goods to his family. He was commenting on how he noticed his backpack getting heavier lately with the onset of fall and a new variety of produce coming into season. He marveled at the realization that the Creator so wonderfully changes the composition of our produce to meet our needs as the climate changes. Heavier produce grows at the end of farming season, in early to late fall. Typically the most available produce are root vegetables, such as sweet potatoes or vine vegetables with thick skin, such as pumpkin or winter squash. These vegetables, when stored in a cool place, will keep for a long time, helping us get through the winter season when nothing is able to grow. Isn't that the coolest thing?

This week I would like to discuss a vegetable that gets a really bad rap- Brussel sprouts (or Barbie doll heads, as my friend once called them). I want to encourage you to give them a try.

Here are some facts you may be interested in knowing.

1. It's overcooking that produces a bad odor, not the sprout itself. So cooks be careful to not overcook them.

2. Smaller heads are more tender and delicate in flavor. Select with this in mind

3. Their peak season is winter

4. Dark green, crisp, tightly closed leaves and never larger than a ping pong ball, are the best.

5. They keep nicely in your refrigerator in a loosely sealed plastic bag up to one week.

Flavors which enhance or compliment Brussel sprouts include-

* balsamic vinegar

* orange juice

* toasted pine nuts

* walnuts

* pecans

* butter

* bacon

Try this easy Brussel sprout recipe.

Sprouts and Bacon

Ingredients:

1 1/2 pounds of Brussel sprouts

1-2 slices of bacon, chopped

1 teaspoon fresh thyme, chopped

salt and pepper to taste

Directions:

1. Add sprouts to boiling water and cook for 4 minutes or until tender. Drain water

2. Cook bacon over moderate heat in a heavy skillet until browned and crisp, 2-3 minutes.

3. Stir in the sprouts, thyme, salt and pepper and cook another 2-3 minutes.

For Variety-

Omit thyme and bacon. Instead heat 3 tablespoons of olive oil in a skillet. Add one teaspoon of orange zest and 1/4 cup orange juice. Add Brussel sprouts and cook until the juice evaporates.

The Incredible Edible egg!

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 minuted 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

Broccoli

Have you had your fill of tomatoes yet? With the cool temperatures we are beginning to see some different produce on the farm stands and in the super market.

I know it has gotten some bad rap over the years, but broccoli is one of my favorite vegetables. It really is quite versatile and enjoyable in a variety of forms. Perhaps you enough it raw with some dip or dressing or maybe you like it cooked instead. I think it makes a great winter soup and is great as a salad.

Here is a little history on broccoli-

One of the most nutritious vegetables on the market is broccoli. Broccoli has been consumed since the Roman Empire century and traces of its use has been tracked 2000 years back in time. Broccoli was first grown by the Italians until the 16th century when its use spread around Europe. Henry II of France introduced the vegetable to the French cuisine, which started its wide use in the kitchen. Broccoli was first grown in Virginia in the 1700s and has been part of the American cuisine for the past 200 years.

The name broccoli comes from the Latin word brachium, which means arm or branch. It belongs to the Brassica family, along with other cabbages. Broccoli is rich in nutrients including, vitamin C, vitamin A, calcium, folate, iron and fiber. It also contains phytochemicals that are believed to prevent various types of cancer by preventing carcinogens from forming.

There are many varieties of broccoli and the most common found in the United States is the Italian green or sprouting variety. Broccoli is available in the grocery store year around. For best selection, ensure that the broccoli has a firm stalk, dark green to purple bunches, and no discoloration. Store the broccoli in an open bag in the refrigerator for no more than a day or two for best quality. Fresh broccoli contains more calcium, iron, thiamin, riboflavin, and vitamin C than frozen broccoli. However, frozen broccoli usually contain more bunches and less stalks. Bunches are denser in nutrients, thus frozen broccoli provide more beta-carotene by weight than fresh. However, frozen contains higher amounts of sodium, thus if you are watching your sodium intake fresh broccoli is your choice.

Broccoli is best prepared steamed, stir-fried, or in the microwave. During boiling more nutrients are lost, thus it is not the preferred choice. Raw broccoli is ideal and can be enjoyed in salads or as an appetizer.

Nutrition information (1/2 cup raw broccoli): calories: 12, carbohydrates: 4 g, protein: 1 g, fat: 0 g, cholesterol: 0 mg, sodium: 12 mg, fiber: 1 g, vitamin C: 58 mg, calcium: 21 mg

Try this tasty recipe soon.

Broccoli Puree

Recipe courtesy Giada De Laurentiis

Prep Time:10 min
Cook Time:30 min
Serves:4 servings

Ingredients
•1 large russet potato, peeled and cut into 1-inch chunks
•1 pound broccoli florets
•1/2 cup chicken broth
•4 ounces cream cheese
•1/4 cup freshly grated Parmesan
•Salt and freshly ground black pepper

Directions

Fill a large pot with enough water to come 2 inches up the sides of the pot. Set a steamer rack in the pot, cover, and bring the water to a boil over high heat. Add the potato chunks and cook until they are very tender, about 18 minutes. Transfer the potatoes to a medium bowl and mash until smooth.

Place broccoli into steamer rack and steam over medium heat until the broccoli is very tender, about 12 minutes. Transfer the broccoli to the bowl of a food processor. Add the broth, cream cheese, and Parmesan. Process until the broccoli is pureed and almost smooth.

Stir the broccoli puree into the mashed potato and blend well. Season the puree to taste with salt and pepper, and serve.

There's a feeling of Fall in the air...

I so hate to say "good bye" to summer, but fall sure does provide us with some delicious foods! From crisp apples, pears, sweet potatoes and one of my favorites- butternut squash. I love them all.

Butternut squash is a fairly versatile vegetable and can be used in a variety of dishes. It's sweet taste can satisfy any sweet tooth, like mine, without the guilt of added sugars. I have come to enjoy butternut squash in a number of ways including soup, casseroles, and even apple and squash dessert.

Butter nut squash is rich in vitamin A and C and is low in calories (1/2 cup is only 40 calories). It is plentiful during the fall and winter months, keeps well and for a long period of time if stored in a cool spot.

The only challenge I have found with cooking butternut squash is it's tough skin, which is difficult and sometimes dangerous to cut. To avoid cutting yourself,wash squash off, poke holes in it with a fork and place it in the microwave for a few minutes, depending on the size of the squash. After 3 minutes or so, the skin and flesh have softened enough that you can then safely cut it open without risking cutting yourself.


Try some of my favorite Butternut squash recipes-

Roasted Butternut Squash

Ingredients

1 butternut squash
olive oil
salt and pepper

Directions
1. wash your squash by running under warm water. dry it off with a paper towel
2. poke holes in the squash with a fork on 4 sides and the neck
3. place in microwave for 2-3 minutes
4. remove from microwave and let cool for a few minutes or until comfortable to touch
5. place squash on a cutting board and cut the ends off of the squash. Stand squash on end and peel skin off with a sharp knife.
6. slice squash into about 1/2 inch slices.
7. place squash slices on a cookie tray that has been greased with olive oil. Brush top side with olive oil. Salt and pepper to taste
8. place tray in the oven under the broiler and roast for 7 minutes. Check squash frequently to ensure it does not burn. Return to broiler if more time is needed.
9. Enjoy with your favorite protein- baked chicken, pork chop etc.

Butternut Squash Soup

Ingredients:
• 2 lbs butternut squash, peeled and cut into chunks
• 4 cups low-sodium, low-fat vegetable broth
• 1 1/4 cup non-fat sour cream
• 2 Tbsp butter
• salt and freshly ground black pepper
• 1/4 tsp cayenne, or to taste
• 1 cup mushrooms, sliced
• 1/4 cup chives, cut into 1-inch pieces
Directions:
Combine the squash and vegetable broth in a saucepan and bring to a boil over high heat. Reduce the heat to medium, and simmer for about 20 minutes or until the squash is very tender.
Let cool, and then puree the mixture in a blender. (You may prepare the recipe in advance up to this point; you can keep the mixture refrigerated in a covered container for up to 2 days.)
Return the puree to the saucepan and turn the heat to medium-low. Stir in the non-fat sour cream along with the butter, cayenne, and salt and pepper to taste. Cook and stir until heated through; (do not boil). Then taste and season, if necessary. Keep warm over low heat.
Meanwhile, heat skillet over moderately high heat until very hot. Spray with cooking spray, then saute mushrooms, stirring, until golden brown, about 5 minutes.
Serve the soup with sauteed mushrooms and chives.
Nutritional information per serving: Calories 152, Fat 4g, Carbohydrates 25g, Protein 6g, Cholesterol 11mg, Fiber 2g, Sodium 174mg.
Reprinted with permission from the Centers for Disease Control and Prevention 5 a day website. More recipes are available at www.5aday.gov/month/index.html

Snap Crackle Crunch!

One of my fondest family outing memories involved apples. It was a perfect autumn day. The air was crisp and the sun was warm on our skin. It was cool enough that we had to wear a light weight jacket and long pants. It was the kind of day you long for after a hot and humid August. My family, including my immediate family minus mom, (who stayed behind promising us a delicious dinner in exchange for a bushel of apples), my aunt,uncle and cousins crammed into the car and headed to the orchard.

We kids were young teenagers at the time. I remeber what fun we had carrying on in the car and out in the orchard. We played well together and that day was no exception. I remember the boys lopping apples at us from over the tree tops and our parents yelling at us for wasting food. There was nothing wastful about that day, as it produced a bushel full of apples and a heart full of memories.

Picking apples is a fun and inexpensive activity you can do with family and friends of all ages. Check out this website for an orchard near you.

http://www.allaboutapples.com/orchard/pa.htm

Fact:Did you know that apples don't contain any fat, cholesterol or sodium.

Benefit: apples a heart healthy food

Fact: Apples have lots of fiber

Benefit: Fiber helps promote heart health and regularity

Fact:apples contain small amounts of potassium

Benefit: Potassium helps to promote and maintain a healthy blood pressure

Fact: apples are also a good source of antioxidants

Benefit: antioxidants help prevent certains forms of cancer

For some ideas on how to add apples to your diet check out this website:

www.fruitsandveggiesmorematters.org/?page_id1961

For a full chart of the different variety of apples and their uses check out:

http://www.bestapples.com/varieties/varieties_usagechart.shtml

Just can't get enough apple pie, but don't want all those calories? Try this lower calorie alternative without sacrificing all that wonderful flavor.

Micro-Baked apples

Ingredients:

4 baking apples

1 1/2 Tbsp margarine

1/3 cup brown sugar

3 Tbsp chopped walnuts

1/4 cup apple juice or water

3 Tbsp raisins

Directions:

1. Core apples

2. Combine margarine and sugar.

3. Add raisinsand nuts . Stuff the cavity of the apple with this mixture.

4. Place apples in individual microwave safe dishes. Pour 1 tablespoon of apple juice or water over each apple.

5.Cover with wax paper and place in microwave. Cook at high speed for 8 minutes or until tender.

Makes 4 servings

Nutritional informations: calories 253, fat 8 g, fiber 3 g, sodium 58 mg.

Sweet corn

Several years ago I had a young neighbor, 5 years old at the time, who was given the job of calling her dad to the dinner table. She bound out of her house yelling to her father that it was time for dinner and then she shouted, 'we're having corn on the bone!" So whether you call it "corn on the cob" or "corn on the bone" it all taste the same and this summer the taste is great.

Here are some corn facts you may not already know:

1. one ear of corn measures about 3/4 cup

2. a serving size of corn is 1/2 cup

3. corn is America's number 1 field crop

4. in addition to being a good food source, corn is used to produce ethanol which is added to our gasoline. Ethanol reduces the amount of pollution our cars create, thus helping to save our environment.

Nutritional value of corn:

one serving of corn (1/2 cup) will provide you will 77 Kcal, 1 g of fat, 3 g of protein, 2 g of fiber, 243mg vitamin A and 253 mg potassium.

Cooking time:

Corn is a quick vegetable to cook. Bring one large pot of water to boil. While the water is heating remove all the husk and silk from each of corn. Drop corn into the boiling. When the water returns to a boil, the corn is done. Remove from boiling water with tongs and serve hot.

Looking for a new way to serve and eat your corn? Try these delicious recipes.

Chili Lime butter

Ingredients:

1 stick of butter

2 teaspoons chili powder

zest of one lime

lime cut into wedges

Directions:

1. set your butter on the kitchen counter to cool to room temperature

2. in a bowl mix the butter and remaining ingredients

3. Serve with 6 ears of cooked corn in the cob

Avocado and Corn Salsa

Ingredients:

3/4 cup corn, fresh or frozen

1/2 grape tomatoes, cut in half

1 medium avocado, diced

1 tablespoon fresh cilantro

2 teaspoons lime juice

1/4 teaspoon kosher salt

Directions

1.cut all of the vegetables according to ingredient list

2. toss them together in a bowl

3. serve with tortilla chips

recipes courtesy of foodtv.com

A Rainbow of colors- Sweet Peppers

This week I received a purple bell pepper in my vegetable box. It was so beautiful. Did you know that Bell peppers come in a rainbow of colors-green, red, yellow, orange, white, purple and gold? Have you tried any?

Red, yellow and orange bell peppers are actually green peppers left on the vine to sweeten and change color. Red peppers have a higher amount of beta carotene and vitamin C level than their green counter part. Red peppers are also rich in vitamin E. No matter what color you choose, peppers will provide you with approximately 50 calories, 2 g protein, o g of fat, 45 RE vitamin A, 2 g fiber, 394 mg potassium and 341 mg vitamin C. Because of it's rich nutrient value sweet bell peppers make an excellent dietary choice and aid in the prevention of heart disease, some cancers, strokes and cataracts.

Have you ever spent money on a little jar of roasted red peppers? Expensive wasn't it? It was well worth the investment wasn't it? Roasted red peppers add a rich dense flavor to so many culinary dishes. But investing the money in store bought roasted peppers is really not necessary when you can easily roast the pepper yourself. Check out the following recipe for roasting peppers. Remember to cover the pepper in olive oil and you will be able to enjoy the peppers for up to 6 months when store in an air tight container in your refrigerator.

Roasted Red Peppers

Ingredients:

4 large red peppers, cut in half and seeded

olive oil (amount will depend on the size of your jar)

salt and pepper to taste

clean jar with a tight fitting lid

Directions:

1. Preheat oven to 500 degrees

2. In a shallow bowl, place 2 tablespoons of oil. Place peppers cut side up in the oil and coat.

3. Turn peppers over and season with salt and pepper.

4. Place peppers on a cookie sheet and roast in the oven for 20 minutes. If you have a gas grill you can place peppers directly on the greased grill and cover with grill lid.

5. Remove peppers from the oven and place in a bowl. Cover with Saran wrap for about 30 minutes to cool.

6. Gently remove the chard black skin from the peppers with the edge of a sharp knife, by gently scrapping the pepper.

7. Cut peppers into 1 inch slices and place in a clean jar. Cover peppers with olive oil and tightly cover with a lid. Store in refrigerator for up to 6 months.

8. When using the peppers, take jar out of refrigerator and set it on your kitchen counter for about 30 minutes to allow oil to warm and soften.

Enjoy in a variety of ways, such as a garnish on sandwiches, as an appetizer with provolone cheese and crusty Italian bread. The sky is the limit.