U.S. Government Poster from World War II (courtesy of Library of Congress)
Are Victory Gardens an idea whose time has come back? Could a quick history lesson lead to a better future?
During World War II Americans lived with rations of such necessities as tires, gasoline, sugar, and other foodstuffs. The US government encouraged ordinary people to create Victory Gardens; small plots of fruits and vegetables to stave off food shortages so more mass-produced food could be sent to feed the troops.
The people responded. Two million Americans created Victory Gardens in their backyards or communities. According to author Michael Pollan, "...during World War II, Victory Gardens supplied as much as 40% of the produce Americans ate."
Victory Gardens were more than a war time activity, they were a social phenomenon. Schools and families planted Victory Gardens together, often on communal land. Families caught up on news as they planted and harvested. Nutrition information was widely disseminated to help home cooks create balanced meals for their families. Today’s obesity epidemic must have been unimaginable to those gardeners.
Today there are many gardens that are very much like the Victory Gardens of old. In backyards across America folks are growing their own produce, spices and herbs. They harvest fruits and vegetables that have been raised without pesticides and enjoy them when they are at the peak of their freshness and nutritional value. Adding home-grown fare to the fresh produce from a local farm stand or a farmers market gives gardeners the best of both worlds.
If you’d like to try your hand at growing some food of your own but don’t have your own backyard, you can join a community garden. In 2004, the American Community Gardening Association (ACGA) estimated that there were already 18,000 community gardens across the USA and Canada. Urban community gardens can be found from South Central Los Angeles to the Bronx in New York City. If there’s no community garden near your home, think about organizing your neighbors to get one started.
Funded by federal grants, GreenThumb has been a program of the NYC Parks Department since 1995. The nonprofit organization has over 600 member gardens serving 20,000 city residents. New York University released a study of the effect of community gardens on nearby property values. The study of 636 community gardens in NYC showed a positive effect on sales prices of residential properties within a 1,000-foot radius of a community garden when compared to properties outside the 1,000-foot ring, but still in the same neighborhood. The effect was significant and increasing over time. The tax benefit to the city over a 20-year period was estimated at $647 million dollars or $1 million per garden. Who knows how much might be saved on medical costs by the healthier diet the gardens make possible.
Not all benefits are measured in dollars. Here’s what Karen Washington from the Garden of Hope in the Bronx had to say about her experience:
To grow your own food gives you a sort of power and it gives people dignity. You know exactly what you’re eating because you grew it. It’s good, it’s nourishing and you did this for yourself, your family and your community.
We could help reduce America’s reliance on oil simply by keeping vegetable gardens and cutting down on the amount of food that has to be transported by truck. It would reduce the need for petroleum-based fertilizers on giant corporate farms. If you’re unhappy about where all the money Americans spend on oil and gasoline is going, than spread the word: Bring Back Victory Gardens!
If you'd like to start a garden in your community or your backyard here's some info that should help:
American Community Gardening Association
Funding & Other Support for Community Gardens
Cooking from the Heart of the Garden
U.S. Government Poster from World War II (courtesy of Library of Congress)
Are Victory Gardens an idea whose time has come back? Could a quick history lesson lead to a better future?
During World War II Americans lived with rations of such necessities as tires, gasoline, sugar, and other foodstuffs. The US government encouraged ordinary people to create Victory Gardens; small plots of fruits and vegetables to stave off food shortages so more mass-produced food could be sent to feed the troops.
The people responded. Two million Americans created Victory Gardens in their backyards or communities. According to author Michael Pollan, "...during World War II, Victory Gardens supplied as much as 40% of the produce Americans ate."
Victory Gardens were more than a war time activity, they were a social phenomenon. Schools and families planted Victory Gardens together, often on communal land. Families caught up on news as they planted and harvested. Nutrition information was widely disseminated to help home cooks create balanced meals for their families. Today’s obesity epidemic must have been unimaginable to those gardeners.
Today there are many gardens that are very much like the Victory Gardens of old. In backyards across America folks are growing their own produce, spices and herbs. They harvest fruits and vegetables that have been raised without pesticides and enjoy them when they are at the peak of their freshness and nutritional value. Adding home-grown fare to the fresh produce from a local farm stand or a farmers market gives gardeners the best of both worlds.
If you’d like to try your hand at growing some food of your own but don’t have your own backyard, you can join a community garden. In 2004, the American Community Gardening Association (ACGA) estimated that there were already 18,000 community gardens across the USA and Canada. Urban community gardens can be found from South Central Los Angeles to the Bronx in New York City. If there’s no community garden near your home, think about organizing your neighbors to get one started.
Funded by federal grants, GreenThumb has been a program of the NYC Parks Department since 1995. The nonprofit organization has over 600 member gardens serving 20,000 city residents. New York University released a study of the effect of community gardens on nearby property values. The study of 636 community gardens in NYC showed a positive effect on sales prices of residential properties within a 1,000-foot radius of a community garden when compared to properties outside the 1,000-foot ring, but still in the same neighborhood. The effect was significant and increasing over time. The tax benefit to the city over a 20-year period was estimated at $647 million dollars or $1 million per garden. Who knows how much might be saved on medical costs by the healthier diet the gardens make possible.
Not all benefits are measured in dollars. Here’s what Karen Washington from the Garden of Hope in the Bronx had to say about her experience:
To grow your own food gives you a sort of power and it gives people dignity. You know exactly what you’re eating because you grew it. It’s good, it’s nourishing and you did this for yourself, your family and your community.
We could help reduce America’s reliance on oil simply by keeping vegetable gardens and cutting down on the amount of food that has to be transported by truck. It would reduce the need for petroleum-based fertilizers on giant corporate farms. If you’re unhappy about where all the money Americans spend on oil and gasoline is going, than spread the word: Bring Back Victory Gardens!
If you'd like to start a garden in your community or your backyard here's some info that should help:
American Community Gardening Association
Funding & Other Support for Community Gardens
Cooking from the Heart of the Garden
Crop Growing on New Jersey Farm (© David Olah | Dreamstime.com)
Folks in New Jersey should find it easier than ever to buy local produce this spring. Packer.com reports that due to near perfect weather conditions New Jersey’s farmers have “produced ample supplies of high-quality spring vegetables.”
The article states that while higher fuel prices have hurt New Jersey’s farmers, higher prices for produce shipped from across the country have led buyers to buyers for eastern markets to turn to growers in closer proximity. Romaine, green leaf, red leaf, bibb and boston lettuce are among the big sellers.
According to the article, “Tom Sheppard, president of Eastern Fresh Growers Inc., Cedarville, N.J., reported slightly lower yields on spring asparagus out of New Jersey, but said strong markets are making up for the decline.”
If you’d like to read the article in Packer.com cited above go to: N.J. lettuce, asparagus meet with strong demand
Can a meal be truly great without a dessert? "Maybe" was a reply that came up a few times during a small, informal poll. And there was a welcome completion of the thought: "But why chance it?"
Our friend Robin sees no need to to take that chance and she has created a selection sauces capable of satisfying dessert lovers everywhere. Place a jar of her creation in a microwave oven for just 30 seconds and a warm sauce du jour is ready for service over a favorite treat. Iice cream, cheesecake, fresh fruit, or homemade pound cake will all do nicely.
Robin’s Chocolate Sauce is handcrafted in northern Maine from a family recipe using only the finest, freshest ingredients. She combines pure organic cocoa, organic cane sugar and organic vanilla with local farm-fresh dairy ingredients to create a dessert topping that is simple and sophisticated, exotic and homemade. No artificial ingredients, just pure decadent goodness.
What began as a holiday gift for friends and family has gained quite a reputation among sweet tooths, cocoa connoisseurs and grandkids throughout Maine . Robin made her first batch of “Original Recipe” organic chocolate sauce in a 12-gallon steam kettle in 2004. Since then, she, her husband, and their two sons have built up the family business to produce six distinct varieties. Robin processes the sauce patiently in small batches to produce a luscious, creamy texture and flavor.
Great Dessert for a Great Cause
Awareness of global environmental issues is at the heart of the business. Robin became conscious of the not-so-sweet realities of the chocolate trade by researching where and how her ingredients are grown and produced, and by whom. She is committed to using organic, shade grown and local or Fair Trade Certified™ ingredients whenever possible. These standards are crucial to maintaining a sustainable environment, protecting migratory birds and creating healthy communities—and your children and grandchildren will notice the sweet difference.
Robin Herself
Robin’s Chocolate Sauce is more than a delicious dessert topping. It’s a resource for the education, awareness and advocacy of the issues concerning communities and the environment both locally and globally. Every delicious spoonful of sauce is helping make a difference.
With every purchase of Robin’s Chocolate Sauce, you’re supporting the mission of National Wildlife Federation to inspire Americans to protect wildlife for our children’s future. What could be better than getting some delicious treats and supporting a great cause!
If you'd like to order some of Robin's spectacular sauces go to any of the following:
Robin's Original Chocolate Sauce
Tropical Dark Chocolate Sauce
Blueberry Chocolate Sauce
Ginger Pear Chocolate Sauce
Orange Spice Chocolate Sauce
Raspberry Chocolate Sauce
Robin's Fair Trade™ Variety Pack
Robin's Original Chocolate Sauces
Bok Choy (photo by Dawn M. Turner, courtesy of morguefile.com)
Spring is in full force and delivering a growing abundance of fresh produce to delight home chefs and those lucky friends and family members who get to enjoy their concoctions. With the recipe below, our friends at Organic Valley Family of Farms have provided us with a delicious way to celebrate spring with “a rich and creamy combination of asparagus, wild rice, and everything else!”
Organic Valley is a farmer-owned coop that says, “We think it's a simple truth. The earth's most delicious, most healthful foods are made when farmers work in harmony with nature.” The organization started with 7 farmers forming an organic cooperative in 1988. Today, more than 1,200 family farms are members and their high standards shine through in their delicious, award-winning, certified organic foods.
We highly recommend you try this recipe using Native Harvest Wild Rice, which grows naturally in the lakes of Northern Minnesota and is hand-harvested by indigenous Ojibwe communities using traditional methods. Unlike the genetically manipulated "wild rice" grown in paddies, this truly wild rice is an important American heirloom crop and a central part of Ojibwe culture and tradition. One taste of the distinctive flavor of authentic wild rice and its mass-produced cousin will dull by comparison.
As always, try and get the freshest veggies you can find at your local farm stand or farmers market!
Ingredients for 10 Servings
• 2 Tablespoons Organic Valley Salted Butter
• 2 Tablespoons fresh garlic, peeled & minced
• 2 Tablespoons shallots, peeled & minced
• 1 Cup mushrooms (your seasonal choice: shitakes, criminis, etc.), wiped clean & sliced thin
• ¾ Cup Native Harvest Wild Rice, rinsed
• ¾ Cup long-grain brown rice, rinsed
• 4 Medium carrots, cut lengthwise & diagonally sliced
• 2 Quarts veggie broth
• 2 Bunches asparagus, trimmed & cut into 1” pieces
• 2 Cups seasonal & regional greens (beet greens, baby spinach, bok choy, etc.)
• 2 Cups Organic Valley Half & Half
• 1 Medium red bell pepper, seeded & chopped
• 1 Tablespoon fresh parsley, washed & patted dry; then chopped fine
• ½ Teaspoon dried tarragon
• Sea salt & black pepper to taste
Preparation
1. In a large heavy soup pot or Dutch oven, sauté garlic, shallots and mushrooms in butter, over medium heat, for 5 minutes. Add rinsed wild and brown rices and cook for another 3 minutes. Add carrots and herb broth, and turn up the heat to medium-high until boiling. Allow mixture to boil for 10 minutes or so, then reduce heat to low and cover the pot. Allow soup to simmer for 35 minutes.
2. While the soup is simmering, prepare the asparagus by trimming the tough ends off and cutting the spears into 1” pieces, reserving the beautiful tips in a separate bowl. Simmer the asparagus spears and seasonal greens in a bit of water until bright green and crisp-tender.
3. Place semi-cooled greens in a food processor with 2 cups of half and half, and process until smooth and creamy. Add the creamy greens to the rice mixture, the rice will still be slightly firm, along with the chopped red bell pepper, parsley and tarragon. Simmer until the rice is tender, about 20 minutes, then add the reserved asparagus tips. Allow to simmer for another 20 minutes or until the soup is of desired consistency. Add sea salt and pepper to taste.
4. Top with fresh watercress, chives or parsley. Enjoy!
Copyright by Organic Valley Family of Farms ©
To visit the web site of the farmers' coop go to: Organic Valley Family of Farms
To purchase this authentic heirloom wild rice, hand-harvested by Ojibwe communities go to: Native Harvest Wild Rice: Sacred Manoomin
(Image courtesy of California Asparagus Commission)
Lightly steamed or boiled, fresh asparagus is always a tasty, nutritious side dish. For many foodies the distinctive sweet taste of fresh asparagus heralds springtime as much as budding trees and flowers. Spring is the season for California’s fresh asparagus so now’s the time to get it at its most flavorful.
Since there’s no better time to enjoy fresh asparagus we wanted to provide an additional recipe for it as soon as we could. Lucky for us, the folks at the California Asparagus Commission were at the ready to give us the terrific recipe below. Once we saw it included blue cheese, shallots, and pine nuts we knew we had to give it a try.
Our adaptation of the recipe calls for some favorite ingredients we believe to be almost essential to fine living; great olive oil, artisanal vinegar, and finely crafted cheese. Enjoy!
Ingredients for 6 Servings
• 1 ½ Pound California Asparagus, trimmed
• 1 ½ Tablespoon O Cabernet Vinegar
• 1 ½ Teaspoon finely chopped shallot
• 2 Tablespoons L'Autunno Blend Extra Virgin Olive Oil
• 3 Ounces Buttermilk Blue Cheese, chilled
• 3 Tablespoons pine nuts, toasted
• 1/8 Teaspoon freshly ground pepper
• Salt as needed
Preparation
1. To make vinaigrette, mix vinegar, shallot, 1/8 teaspoon salt, and pepper. Whisk in the olive oil; reserve.
2. Blanch asparagus in a frying pan large enough to hold asparagus spears in one layer. Bring approximately 3 inches of water to a boil. Stir in 1 tablespoon salt. Add asparagus. Cook at a medium boil until fork tender, about 3 minutes, depending on thickness. Drain on paper towel; cool.
3. Recipe can be made ahead to this point. Refrigerate vinaigrette and cooled asparagus, tightly sealed, if serving more than 2 hours later. Return to room temperature before continuing.
4. To assemble, arrange asparagus on a platter; drizzle with vinaigrette. Roll spears to coat with vinaigrette. Shred cheese onto a piece of wax paper, using the small holes of shredder. Evenly sprinkle cheese over asparagus; scatter pine nuts over cheese.
Copyright Courtesy of California Aaparagus Commission
If you'd like to order the artisanal vinegar called for in this recipe go to: O Cabernet Vinegar
To order a world class, hand-crafted olive oil from beautiful Mendocino, California go to: L'Autunno Blend Extra Virgin Olive Oil
If you’d like to try this recipe using an outstanding, crafted blue cheese go to: Buttermilk Blue Cheese
To learn more about California asparagus, its healthful benefits, and easy preparation go to: California Asparagus Commission
Spring is the time for fresh artichokes and a wonderful time to visit California's beautiful Monterey County for the Castroville Artichoke Festival.
Every year, artichoke lovers from far and wide travel to Castroville to sample the many unique flavors of the artichoke in an atmosphere of fun, tasteful treats, musical entertainment and crafts. This year's Festival will take place on Saturday, May 17th and Sunday, May 18th. Festival goers enjoy eating contests, a classic car show, a parade, cooking demonstrations and much more.
It's artichiokes galore everywhere you turn. The Agro Art Competition calls for 3-dimensional fruit and vegetable artwork. It's a quirky competition fostering imagination, creativity, and fun. There's a colorful parade and 2 days of live music. Everything from Swing to Mariachi, Country to 50's Rock & Roll. This year's performers will include the Marshall Tucker Band, War, and Malo. For the kids there are games, face paints, clowns, stilt walkers, and puppets.
(Images courtesy of Castroville Artichoke Festival)
Foodies can sample artichokes fried, sautéed, grilled, marinated, pickled, fresh, and creamed in soup. Visitors can also taste foods from the many ethnic groups that give the area its character. You can watch the area's finest chefs showcase the versatility and unique techniques for preparing and using artichokes. The Festival is a great chance to enjoy the best from the area's award-winning producers.
For arts & crafts enthusiasts there are unique gifts and apparel crafted by artisans from throughout the country; plus artichoke souvenirs galore!
Vist the Farmers Market and get yourself some artichokes and more, fresh from the heart of the nation's salad bowl. You might want to hop a bus and take a field tour of the artichoke patch for grower talks and photo ops.
The entrance fees are family friendly at $8 for adults and $4 for children. Enjoy!
For more info visit the Festival's official website: Castroville Artichoke Festival
Pasta Ingredients (photo by Scott Liddell, courtesy of morguefile.com)
There are now 7.3 million Americans who maintain a vegetarian-based diet according to a study published by Vegetarian Times. About 1 million of those people are vegans who refrain from eating animal products altogether. It may be surprising that 22.8 million people say they largely follow a vegetarian-inclined diet.
The rising mountain of evidence that a plant-based diet, rich in fresh fruits, vegetables, nuts, and whole grains is far more healthy than a diet heavily laden with animal fats has probably had a significant effect on the country’s eating habits. Environmental and food safety concerns, and horrific reports on the suffering of animals caught in the processes of industrial farming have certainly had their effects as well.
The pursuit of good health, a clean environment, and humane reactions to the mistreatment of animals are undoubtedly strong motivators, but we can’t help thinking that the development of vegetarian cooking as ever more flavorful is also part of the story. Millions of Americans have savored well-seasoned dishes made of thoughtfully combined vegetarian ingredients that have been cooked with care.
More than once we’ve heard a dinner companion who has just swooned over such a dish indicate that they’re ready to eat vegetarian if they can continue eating such delicious meals. Though the vast majority of Americans have not made a full conversion to a plant-based diet, we’re noticing a growing number of meat-eaters are increasingly working vegetarian fare into their diets.
If you’d like to view the publication that published the study cited above go to: Vegetarian Times
Fresh Lettuce (photo by César Porto Vence, courtesy of moreguefile.com)
If we’ve got it right, the conventional wisdom on prostate cancer offers older American men some bad news and some not-so-bad news. The bad news is that you’re very likely to develop prostate cancer in your senior years. The not-so-bad news is that it develops very slowly and early detection makes complete recovery a near certainty.
New research results from the European Prospective Investigation into Cancer and Nutrition (EPIC) suggest that preventing it altogether is more likely if your diet contains a healthy amount of leafy green vegetables such as lettuce, broccoli, and spinach because they are especially rich in vitamin K2.
An article in Food Production Daily says the findings are based on data from 11,319 men taking part in the EPIC. One highlight of the study perfomed by Katharina Nimptsch, Sabine Rohrmann and Jakob Linseisen of the German Cancer Research Centre in Heidelberg is that the beneficial effect occurs at nutritional doses.
The article quotes Cees Vermeer, PhD as commenting, "The anti-tumor effect of K2 vitamins has been suggested in several other (mainly Japanese) papers; in most cases these papers were based on smaller numbers, however.”
The new study adds to a growing body of science supporting the potential health benefits of vitamin K, most notably for bone and blood health, but also linked to improved skin health.
If you’d like to read the article in Food Production Daily cited above go to: Vitamin K2 linked to lower prostate cancer risk
 
Mom was right. Breakfast is the most important meal of the day. The recipe below will get your day off to a healthy start and may just be the most delicious of the day too. We get our Old Fashioned Buckwheat Pancake Mix from the folks at New Hope Mills in upstate New York. The Weed family mills flour the same way it has been done at New Hope Mills since 1837, powered by a water wheel that leaves the skies clear and the water clean.
Any product made at New Hope Mills is absolutely free from chemical additives & artificial ingredients. The family’s commitment to quality has made New Hope Mills Pancake Mixes the number one pancake flour in central New York. When the family began Schoolyard Sugarbush to make pure maple syrup they had already been making pancake mix for three generations. It seems doing things the sustainable way makes a difference in a number of ways, because their products are the best-tasting we’ve ever found.
Ingredients for 4 Servings
• 2 Cups Old Fashioned Buckwheat Pancake Mix
• 2/3 Cup Fresh Blueberries
• 1 ¾ Cup Water
• 4 Tablespoons Canola Oil
• 100% Pure Organic Maple Syrup
• 4 Tablespoons Butter
Preparation
1. Combine the Old Fashioned Buckwheat Pancake Mix with the water and 2 tablespoons of canola oil into a smooth batter.
2. Grease a well-seasoned griddle with 2 tablespoons of canola oil and remove excess oil with a paper towel.
3. Heating the griddle to the right temperature is critical for successful pancakes. It must be hot enough that water droplets dance on the skillet and a small trace of smoke rises from it, but not be any hotter. If it is too hot wipe with a wad of wet paper towels, then allow the griddle to smoke before proceeding.
4. Spoon the batter on to the griddle to make eight 3 to 4 inch pancakes.
5. Place Fresh Blueberries about one inch apart from each other and ½ inch from the edge of each pancake.
6. Allow pancakes to cook until golden brown (usually 30 to 60 seconds), then flip.
7. Serve with butter and 100% Pure Organic Maple Syrup
If you’d like to purchase some of the pancake mix called for in this recipe go to: Old Fashioned Buckwheat Pancake Mix
If you’d like to purchase some Maple Syrup fit for the finest of breakfasts go to: 100% Pure Organic Maple Syrup
(© Image courtesy of California Avocado Commission)
We just received a message from our friends at the California Avocado Commission that it’s time to “Make way for Spring.” Naturally, they recommend delicious California avocados to brighten the season. To help, they’ve provided a recipe calling for some favorite fruits, including kiwi and pink grapefruit, to make “a beautiful salad that is sweet and tart, creamy and crispy.” Besides delivering a terrific range of fresh flavors, this is one of the healthiest recipes we’ve ever come across.
Ingredients
Dressing
• ¼ Cup olive oil
• 2 Tablespoon raspberry vinegar
• 2 Tablespoon chopped walnuts, toasted
• 1 Teaspoon grated lime peel
• 1 Tablespoon fresh lime juice
• 1 Tablespoon chopped fresh basil leaves
• ½ Teaspoon dry mustard
• ¼ Teaspoon salt
• ¼ Teaspoon ground black pepper
Salad
• 1 Package baby lettuce or spinach salad
• 3 Kiwi, peeled, cut in half lengthwise and sliced in half rounds
• 2 Red or pink grapefruit, peeled and segmented
• 2 Cups sliced strawberries
• 1 Ripe Fresh California Avocado, seeded, peeled, one-half sliced into 8 portions, remaining avocado cubed
Preparation
1. In a small bowl, whisk together ingredients, set aside.
2. In large salad bowl, combine all ingredients for salad except avocado slices.
3. Whisk dressing and pour over salad just before serving.
4. Toss salad to coat with dressing.
5. Arrange avocado slices on top and serve.
Large avocados are recommended for this recipe. A large avocado, sometimes called a 40 count or 48 count avocado, averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
Copyright Courtesy of California Avocado Commission
To order a world class, hand-crafted olive oil from beautiful Mendocino, California go to: L'Autunno Blend Extra Virgin Olive Oil
To buy premium American Black Walnuts, the “Ultimate Nut,” go to: Bakers Bounty! Fancy Large Premium Black Walnuts & Native Pecan Halves
To learn more about California avocados, their heath benefits & growing an avocado tree go to: California Avocado Commission
Green Beans (© Carolyn Thompson | Dreamstime.com)
Gathered in the Midwest and East-Central United States, the American Eastern Black Walnut is the premium nut selection among those with a discerning taste. Its superior, pungent flavor has elevated it to the status of the "Ultimate Nut" for taste-conscious foodies who place rigorous demands on their recipes. American Eastern Black Walnuts turn everyday dishes into exciting signature creations with a rich, robust, almost smoky taste. No other walnut can match the distinctive depth of its flavor. The Hammons Company of Missouri is the world’s premier supplier of the American Eastern Black Walnut. Here’s a healthy recipe from the folks at Hammons for a delicious side dish.
Ingredients
• 1 Pound green beans, trimmed, cut into 2 inch lengths
• 2 Tablespoon butter
• 1 Teaspoon grated fresh ginger
• 1/4 Cup raisins, minced
• 1/4 Cup Hammons Black Walnuts
• 2 Tablespoon lemon juice
• Salt & Pepper to taste
Preparation
1. Cook green beans in large pot of boiling, salted water until crisp-tender, about 6 minutes; drain. Rinse under cold water to cool, drain well.
2. Melt butter in heavy, large skillet over medium-high heat. Add ginger, raisins and black walnuts; cook until ginger and black walnuts are just golden brown, stirring constantly, about 2 minutes.
3. Add green beans and lemon juice and cook until beans are heated through and coated with black walnut mixture, stirring constantly, about 2 minutes. Season with salt and pepper.
If you’d like to purchase the “Ultimate Nut” go to: Bakers Bounty! Fancy Large Premium Black Walnuts & Native Pecan Halves
Dried Ancho Chili Pepper (© Photographer: Bruce Mcintosh | Agency: Dreamstime.com)
Brisk winds and chilly nights have brought thoughts of hot soups and stews to mind of late. The nice thing about soups and stews is that besides being great at warming you up they can also be some of the healthiest foods in a cook’s repertoire. This spicy southwestern stew is no exception. It’s loaded with healthy produce, delivers protein from two types of beans, and has no animal fat.
We learned to prepare this recipe at the “Cooking of the Southwest” class we attended at The Institute for Culinary Education in Manhattan; presented by the talented Chef-Instructor Sabrina Sexton. Remember, it’s not just a healthy meal. It packs a spicy kick, so please heed the Chef’s advice and season to taste! We recommend using a good extra virgin olive oil and as many fresh ingredients as possible from your local farmers market.
Ingredients for 6 Servings
• 2 Tablespoons extra virgin olive oil
• 1 Cup green peppers
• 1 Cup red peppers
• 1 Cup chopped onion
• 2 Cloves garlic, minced
• 1 Cup diced butternut squash
• 1 Chipotle pepper in adobo sauce, minced
• 1 Teaspoon ground ancho chili pepper
• 1 Tablespoon ground cumin
• 28 Ounce can of plum tomatoes, coarsely chopped
• 1½ Cups white beans
• 1½ Cups black beans
• 1 Cup water or tomato juice
• Salt to taste
Preparation
1. In a large saucepan, over medium heat, heat the olive oil. Add the peppers, onion and garlic. Cook, stirring, until the onions are golden, about 10 to 12 minutes. Add the squash and cook 3 to 4 minutes more.
2. Add the chipotle, ancho chili powder and cumin and cook, stirring, for 2 minutes. Stir in the plum tomatoes, beans and water or juice. Bring the mixture to a boil. Reduce the heat to medium low and simmer, uncovered, stirring occasionally, until the flavors are blended, adding more water or tomato juice as needed, about 45 minutes.
3. Taste and adjust the seasoning. Serve in bowls with southwestern polenta cakes or fresh baked semolina bread.
To order a world class olive oil and our favorite go to: L'Autunno Blend Extra Virgin Olive Oil
If you're near NYC & would like to see a great selection of cooking classes go to: Institute of Culinary Education
Butternut Squash (© Photographer: Les Sanders | Agency: Dreamstime.com)
Wintry days have our minds drifting to thoughts of warming stews and soups. Our friends at the Organic Valley Family of Farms provided this recipe to satisfy that cool weather craving with a soup that works all year round. It delivers the spiciness of curry and cayenne, along with the unique flavors and healthy aspects of squash, lentils, and easy-to-find produce.
Organic Valley is a farmer-owned coop that says, “We think it's a simple truth. The earth's most delicious, most healthful foods are made when farmers work in harmony with nature.” The organization started with 7 farmers forming an organic cooperative in 1988. Today, more than 1,200 family farms are members and their high standards shine through in their delicious, award-winning, certified organic foods.
Judging by this recipe, they also seem to know quite a bit about making great soup. To serve this soup at its best, get as many ingredients as possible fresh from your local farmers market at harvest time.
Ingredients for 6 Servings
• 1 Tablespoon Organic Valley European-style Cultured Butter
• 2 Cups peeled, chopped butternut squash
• ½ Cup finely chopped shallots
• ½ Cup chopped onions
• 1 Ripe tomato, peeled & chopped
• 1 Large carrot, chopped
• 1 Stalk celery, chopped
• 6 Cups vegetable broth, or more as needed
• ½ Cup lentils, rinsed
• 2 Tablespoons fresh lemon juice
• 1 Tablespoon curry powder
• 1/8 Teaspoon cayenne powder
• 1 Bay leaf
• Salt & pepper to taste
Preparation
Melt butter in a large, heavy saucepan over medium flame. Add prepared vegetables and saute for 5 minutes. Add broth and all remaining ingredients except salt and pepper. Simmer, stirring occasionally, until vegetables and lentils are tender, about 45 minutes. Thin soup with additional broth if necessary. Season with salt and pepper. Ladle soup into bowls and serve with warm country rolls or baguettes and European-style butter.
Copyright by Organic Valley Family of Farms ©
To visit the web site of the farmers' coop go to: Organic Valley Family of Farms
Snowy Creek at Dusk (photo by clconroy, courtesy of morguefile.com)
A wintry blast of cold had us looking for a soup to keep us warm. We decided on a very healthy and well-seasoned recipe from Roger Corder’s book, “The Red Wine Diet, Drink wine everyday and live a long and healthy life” (Penguin Group USA), and substituted readily available versions of cabbage and artichokes.
In the book Professor Corder writes, “For a quick and easy vegetable stock I use vegetable bouillon powder. A teaspoon of flaxseed oil swirled into the soup adds valuable omega-3 fats and a nutty flavor. The soup can be made a day ahead-add the parsley and flaxseed oil just before serving.”
Each bowl of soup provides two generous servings of vegetables and less tham 200 calories. There are plenty of carotenoids, vitamin C, and iron. Artichokes are a good source of prebiotics, which encourage healthy bacteria in the gut.
Ingredients for 4 Servings
• 1 Tablespoon extra virgin olive oil
• 1 Onion chopped
• 1½ Cups chopped carrots
• 1 Clove garlic chopped
• 3 Cups savoy cabbage chopped
• 14 Ounces Jerusalem artichokes (sunchokes), peeled and chopped
• 4 Cups vegetable stock or water
• 2 Tablespoons fresh parsley chopped
• 4 Teaspoons flaxseed oil
• Salt & freshly ground pepper to taste
Preparation
1 Heat the olive oil in a large saucepan over low heat. Add the onion and carrots and cook until they begin to soften, about 5 minutes. Add the garlic, cabbage, artichokes, and a pinch of salt, stir well, then cook for 10 minutes to release the juices.
2 Add the stock, stir well, bring to boil, then reduce the heat and simmer for about 20 minutes, or until the vegetables are tender. Transfer to a blender and puree. Return the soup to the pan, then season with salt and pepper to taste. Reheat gently and serve hot, with each bowl sprinkled with parsley and 1 teaspoon flaxseed oil.
Reprinted with the kind permission of Penguin Group USA ©.
If you’d like to purchase Roger Corder’s groundbreaking book go to: The Red Wine Diet, Drink wine everyday and live a long and healthy life
To order a world class olive oil and our favorite go to: L'Autunno Blend Extra Virgin Olive Oil
Grilled Avocados (© photo courtesy of California Avocado Commission)
There’ll be plenty of folks purchasing avocados to make guacamole for football gatherings this weekend, but there are plenty of other ways to make use of the delicious and healthy fruit. If you’re ready for some grilling in February give this simple recipe from the California Avocado Commission a try. As with other fruits, the process of grilling heightens the flavor and imparts a delightful texture. The heat from the grill concentrates the flavor by reducing the water and caramelizing the natural sugars.
Avocados contribute nearly 20 vitamins, minerals and beneficial plant compounds that can contribute to the nutrient quality of your diet. They are cholesterol-free and have only 5 grams of fat per serving, most of it the monounsaturated kind. Avocados were once a luxury food reserved for the tables of royalty, but now California avocados are enjoyed around the world by people from all walks of life. Follow the recipe below and you’ll discover that avocados aren’t just for salads and guacamole!
Ingredients for 4 Servings
• 3 Large ripe, Fresh California Avocados
• 3 Tablespoons fresh lime or lemon juice
• 2 Tablespoon of extra virgin olive oil
• Seasoned salt to taste
• ¾ Cup fresh salsa, optional for half shell version
Preparation
For Grilled Slices:
1. Cut avocado in half, seed, peel, and slice.
2. Drizzle with fresh lime or lemon juice and brush lightly with olive oil.
3. Gently place slices on grill over hot coals for 2 minutes on each side.
4. Season with salt to taste.
For Grilled Half Shells:
1. Cut avocado in half and remove seed.
2. Drizzle with fresh lime or lemon juice and brush lightly with olive oil.
3. Gently place cut side down on grill over hot coals for 2-3 minutes.
4. Season with salt to taste.
5. Optional: fill with fresh salsa or your favorite fresh ingredients.
Copyright Courtesy of California Avocado Commission
If you’d like to purchase some delicious fruit salsa from made from fresh produce grown on the Szarek family’s farm go to:
Spike's Hot Fruit Salsa
Violet's Medium Fruit Salsa
Vinca's Sweet Fruit Salsa
To purchase the finest extra virgin olive oil we've been able to find go to: L'Autunno Blend Extra Virgin Olive Oil
To learn more about California avocados, their heath benefits & growing an avocado tree go to: California Avocado Commission
Wheatfield at Sunset (photo by Dan Tombs, courtesy of morguefile.com)
Looking to enjoy some delicious food and do your health and the planet a favor? The recipe below calls for Seitan (wheat gluten), which is a great vegan choice for doing it all. The folks at VeganAnswers were kind enough to give us permission to reprint this recipe. They urge you to go vegan for the animals, the planet and your health. As their web site points out, “A multitude of studies have proven the health benefits of a vegetarian diet to be remarkable.”
The folks at VeganAnswers are advocates doing valuable work with the Animal Protection & Rescue League to expose the cruelty of factory farming. Since 1992, the Animal Protection & Rescue League has influenced statewide animal protection bills, conducted numerous rescues of abused factory farmed animals, reached thousands of people with innovative outreach campaigns to expose factory farm abuses, influenced policy makers to adopt humane solutions to wildlife management, and the list goes on and on!
Ingredients for 4 or 5 (use vegan versions)
• 1 Bunch fresh cilantro
• 1/4 cup Soy Sauce or Braggs
• 6 Cloves fresh garlic
• 1 Package Seitan (wheat gluten)
• 1/3 Cup peanut butter
• 1/4 Teaspoon cayenne pepper
• 2 Teaspoon ground ginger (fresh if possible)
• 1/2 Cup sesame oil
• 1 Can coconut milk
• 1 Cup water
• 1 Teaspoon Sugar
• 1 Lime
Preparation
1. It's good to marinade your seitan the night before you prepare this meal. For the marinade- Take 3 cloves of garlic, crush and mince. Finely chop cilantro. Mix garlic, liquid aminos, 1/2 chopped cilantro, water and 1 teaspoon of ginger. Cut seitan into small chunks then add to mixture and chill.
2. O.K. it's the day of the meal. Heat the sesame oil in a skillet, and add drained seitan. Fry until slightly crispy, set aside and allow to cool slightly.
3. The Sauce- Crush and mince remaining garlic. Mix peanut butter, ginger, garlic, remaining cilantro, coconut milk, cayenne pepper, sugar, juice from half a lime. Mix well and simmer. After stirring for 3 to 5 minutes, remove from heat.
4. Skewer your seitan as you will, as many as makes sense. The creator of this recipe served this dish in a restaurant, with coconut jasmine rice and a little bit of ginger. So, serve as an Entree over rice with the peanut dipping sauce or as an appetizer without the rice. Bon appetit!
To visit the very informative web site of the folks who gave us the above recipe go to: VeganAnswers
To learn more about protecting animals & how you might help go to: Animal Protection & Rescue League
Ripening Blackberries (photo by Old Grey Sea Wolf, courtesy of morguefile.com)
For reasons not entirely clear, a study from University of Cambridge researchers has shown that people who eat plenty of fruits and vegetables rich in vitamin C have a lower risk of stroke.
A CBS News report on the study says, “Blood vitamin C levels tend to be much higher in people who eat lots of fruits and vegetables than in people who do not.”
The report goes on to say that the findings do not prove that it is the vitamin C in fruits and vegetables that offers protection, and most studies have found that taking vitamin C supplements is of no benefit for lowering stroke risk.
CBS News quotes Mark Levine, MD, of the National Institute of Diabetes and Digestive and Kidney Diseases, “Eat a wide variety of fruits and vegetables. Think about color, and eat a rainbow of plant foods. That is a pretty simple thing to do.”
To read the CBS News report cited above go to: Study Links Vitamin C To Stroke Risk
Fresh Guacamole (© Photographer: Graça Victoria | Agency: Dreamstime.com)
More interesting news from the California Farm Bureau Federation:
Although the National Football League playoffs have just begun, here's an early prediction for the Super Bowl: The Hass Avocado Board says Americans will consume 49.5 million pounds of avocados on Super Bowl Sunday. Most of the consumption will come in the form of guacamole. The avocado board calculates the guacamole to be eaten that day would be enough to cover a football field 19 feet deep. Super Bowl Sunday is the top day for avocado consumption.
Below is our favorite recipe for Guacamole. We learned it and made it for the first time at a class called “The American Barbecue” presented by Chef-Instructor Gerri Sarnataro at the Institute of Culinary Education in Manhattan. If you want to try this recipe at its very best, get the freshest ingredients at a farm stand or your local farmers market.
Ingredients for 8 Servings
• 4 Ripe haas avocados
• 4 Ripe tomatoes
• 1 White onion
• 1/4 Cup minced cilantro
• 1/4 Cup lime juice
• 1 Teaspoon garlic
• 1 Teaspoon chopped jalapeno
• Salt & pepper to taste
Tortillas for Dipping:
• 12 corn tortillas, cut into wedges
• Frying oil
Preparation
1. Peel the avocados and remove the pit.
2. Put the avocados in a bowl.
3. Mash the avocados with the back of a wooden spoon.
4. Chop the tomato & onion.
5. Mince the garlic, cilantro and jalapeno.
6. Add these ingredients to the bowl.
7. Adjust the seasonings to taste.
To Fry the tortillas
:
1. Heat frying oil to 375 degrees in a deep frying pot.
2. When oil is ready, place the wedges in a fry basket and submerge until golden brawn.
3. Remove the basket or pick up the wedges and place on a baking sheet lined with paper towels.
4. Sprinkle salt & chili pepper.
Serves 8
If you're near NYC & would like to see a great selection of cooking classes go to: Institute of Culinary Education
Acadia National Park (© Photographer: Chee-onn Leong | Agency: Dreamstime.com)
The Wild Blueberry holds a special place in Maine's history — one that goes back centuries, to the state's Native Americans. They were the first to use the tiny blue berries, both fresh and dried, for their flavor, their nutrition, and their healing qualities.
The Bar Harbor Jam Company was started in 1989, as a winter project at the Cottage Street bakery in Bar Harbor, Maine. Since then the company has become famous for the way it’s been crafting its Maine Wild Blueberry Jam. Today, the company's kitchen is located on beautiful Mount Desert Island, Home of Acadia National Park and near the center of Wild Blueberry barrens.
Unlike the larger cultivated blueberries usually sold in supermarkets, Wild Blueberries are tiny and really are wild; having crept over Maine's rocky land naturally, creating hundreds of thousands of bushes. Indigenous Wild Blueberries now grow in fields and barrens that stretch from Downeast to the state's Southwest corner. Adapted to Maine's naturally acid, low fertility soils and challenging winters, Wild Blueberries are a low input crop requiring minimal management. The berries are grown on a two-year cycle — each year, half of a grower's land is managed to encourage vegetative growth and the other half is prepared for a Wild Blueberry harvest in August.
The Bar Harbor Jam Company uses only the finest selection of 100% natural native berries to ensure the best possible taste. When you eat Bar Harbor Jam you come to know why Maine’s Wild Blueberries are so special. To these delicious indigenous berries, they add only the highest quality ingredients and mix them in small, hand-made batches to ensure their quality and to enhance their taste. There are no preservatives added.
All it takes is a half-cup of Wild Blueberries to deliciously satisfy one of the recommended "five-a-day" servings of colorful fruits and vegetables. Some of the most powerful antioxidants are highly concentrated in the deep blue pigments of Wild Blueberries. What's more, Wild Blueberries contain more antioxidants than their cultivated cousins. Antioxidants are the "natural zappers" of free radicals; the unstable oxygen molecules associated with cancer, heart disease, and the effects of aging. USDA studies have measured the antioxidant activity of more than 40 fruits and vegetables and ranked blueberries #1.
The owners; Bob, Greg, Mike and Pat, along with Robin and the rest of the fine staff, are committed to delivering superior quality by continuing a great tradition of hand-making products from the finest ingredients. It’s all home-made right on Mount Desert Island!
To purchase some splendid products from the Bar Harbor Jam Company go to any of the following:
Maine's Wild Blueberry Jam
Wild Blueberry Syrup
Deluxe Wild Blueberry Basket
Maine's Wild Blueberry & Rhubarb Jam
Strawberry & Rhubarb Jam from Maine
Strawberry Jam from Maine
Maine's Jams Variety Mix
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