Oh Nuts!

Nuts have always played a part of my family's holiday table. You knew Thanksgiving was almost here when the basket of nuts appeared on the coffee table. The shiny silver nut cracker and nut pick sitting on top of the nuts always intriged me. I am surprised my mother didn't realize those tools could have been a safety hazard to her children!

What she also may not have realized was the nutritional value all those nuts offered her family. Brazil nuts, almonds, cashews, pecans, and filberts were always a part of the mix. Today we know that these tiny treasures provide us with protein and a small supply of good fats. In addition they are a good source of fiber, B Vitamins, magnesium , copper and Vitamin E. They are nutritionally and calorie dense, so eat them in moderation, but do make them a part of your regular diet.

To learn more about nuts check out these websites:

How much is an ounce? See: http://www.nuthealth.org/inside.pdf

Want to learn more about the nutritional value of your favorite nut, check this out: www.nuthealth.org/nutrition/nutrient1oz.html


Tips for Buying and Storing…

• When buying whole, unshelled nuts, be
sure to look for clean shells without cracks.
The exception is pistachios, which are
usually sold in a semi-open shell.

• Whole, raw shelled nuts should appear
fairly uniform in color and size.

• To keep tree nuts as fresh as possible, store
them in an air-tight container in the
refrigerator for up to six months, or up to
a year in the freezer.

Looking for an easy, yet special Christmas gift from your kitchen? Try this spicy nut mix recipe.

Roasted Southern Pecans Sweet and Piquant

1 large egg white (2 tablespoons)
1/2 cup sugar
2 tablespoons sweet paprika
2 teaspoons Worcestershire sauce
1 to 2 teaspoons cayenne pepper, to taste
1/2 teaspoon kosher salt
2 cups raw pecan halves
1. Preheat the oven to 250°F Line a baking sheet with parchment paper.
2. Place the egg white in a large stainless steel bowl and whisk until frothy. Whisk in the sugar, paprika, Worcestershire, cayenne, and salt. Add the pecans and toss until completely coated.
3. Transfer the pecans to the prepared sheet and arrange in a single layer. Place in the oven and cook, stirring every 15 minutes, until lightly colored and dried out, about 1 hour and 15 minutes.
4. Remove from the oven, immediately loosen the nuts with a metal spatula, and set aside to cool before serving.
Makes 2 cups

Recipe courtesty of Party Nuts by Sally Sampson

A Good Cup of Joe

No, I am not growing coffee in my backyard, nor did I receive any in my CSA box. But I wish I had.

Nothing makes me feel like sitting down with a hot cup of coffee like the onset of cool weather. A good cup of coffee can sometimes be difficult to find or make. Here are some important tips for making a really good cup of Joe.

To make really good coffee you must pay special attention to the following: freshness, grinding, brewing and flavoring.

Freshness:
* if you can afford it, buy your beans directly from coffee retailers. It will be fresher then beans that may have been sitting on the grocery shelves for an unknown amount of time.
*buy whole beans and grind them with each pot you brew
* store coffee beans in a cool, dark, air tight container. Storing your beans in the refrigerator or freezer is discouraged as the beans may take on the flavors of other foods in your refrigerator and freezer.

Grinding:
The grind of the coffee is very important to the taste and aroma of the brewed drink.
First of all, the coarseness of the grind will determine how fast the water passes through during brewing. The finer the grind, the more time it takes the water to be forced through the grounds. Think of water flowing through a layer of sand as opposed to rocks.

This brew cycle time makes can make drastic differences in the taste of your coffee. It’s just like cooking and the brew cycle is the baking. You wouldn’t under or over cook a cake and expect it to taste the same.

Grinding tips:
* grind the beans to the consistency of granulated sugar for drip brewed coffee. This is considered a medium grind.
*If you are shopping for a grinder, buy one that uses conical, or flat grinding burrs. The blade type grinders are extremely inconsistent and generate so much heat that they literally burn the beans.
*Grind a little bit of fresh coffee and then discard. This will hopefully get any old, stale coffee you could not reach after cleaning.

Brewing Tips:
* use cold, fresh water, not filtered water. The water softeners will fail to release the coffee oils.
* do not leave the coffee sitting on the burner for longer than 30 minutes, as the coffee will burn and take on a burnt flavor. If it takes you longer than 30 minutes to drink the coffee, pour it into a thermal container. A given amount of coffee only contains so much of the flavorful and aromatic oils. After those oils have all been extracted, the water will extract acids and other bitter tasting elements. This is called over-extraction
*If you think that black coffee tastes bitter, or you just like weaker coffee. Make the coffee full strength (2 level tablespoons per 6 ounces of water or 2.5 - 3 level tablespoons per 8 ounces) and mix hot water into the strong coffee. The result will be a smoother coffee without the bitterness. Try it, you may not need cream and sugar anymore!
*Wait until the entire pot has brewed before pouring a cup. This will ensure that the water has flowed over all of the beans giving the pot an even consistant flavor throughtout the entire pot of coffee.
* buy a coffee pot with a cone shaped filter instead of a round shaped. Cone shaped filters allow for a more even water flow over the beans.

Flavoring:
* if you enjoy flavored coffee buy flavored syrups and not flavored coffee beans. Grinding flavored beans will contaminate your bean grinder, making it impossible to clean and distasting all other beans you grind in that machine.
* pour flavor syrups into your pot or cup of coffee before adding milk or sugar. The hot coffee will help the syrup dissolve and will amplify the taste and aroma of the syrup.

Bonus Tip:
If you enjoy iced coffee, you must try this tip! Instead of putting ice cubes in your coffee, brew a fresh pot of coffee, let cool to about room temperature and then pour the coffee into some ice trays. Freeze, and now you have frozen coffee cubes! Now, when the cubes melt, your coffee will not become weaker and weaker.

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.