May 20 2015

Green Living Experience in Israel

This week’s blog post was written by one of my students at Western Carolina University. I hope that you enjoy learning about her green living experience!

After two months at this extraordinary place, I can barely remember my views on the world before the Green Apprenticeship at Kibbutz Lotan in the Negev Desert of Israel. After two months of living and learning about permaculture design, I have a newfound understanding for the relationship between people with each other and with the planet.
Permaculture is based on 3 ethics – Human Care, Earth Care, and Fair Share. Essentially, this means all human and environmental needs are met, and no (or very minimal) waste is being created; the idea is to “close the loops”.

planting rocks in our spiral garden

When we look at things as cyclical, we can realize that – even in the harsh, arid climate of the Arava Valley – many systems can be put in place to use what would otherwise be wasted. For example we used composting toilets to collect “humanure”, which could later be used as compost. Food scraps were used in making compost, fed to the chickens or worms (whose castings create incredible soil conditioner), or sent to our homemade biogas system, which then powered the stoves we used for cooking food again. Grey water (i.e. water previously used in sinks, showers, laundry, etc.) was fed to plants, and thus naturally purified before reentering the water table, and plastic bottles, styrofoam and other packaging waste was stuffed into old tires and used as insulation for building mud structures. Permaculture can truly be manifested into every aspect of living, but for now, let’s just focus on the food.

Building our sheet mulch lasagna garden

There’s a distinct, satisfying value that can only be realized when you find yourself digging into a pile of food scraps to sprinkle onto your “lasagna garden”, meticulously arranging rocks for an herb spiral, or sleeping with a bottle of EM (Effective Micro-organisms) fertilizer to keep it warm at night. To many people – even to many farmers, these tasks may sound outlandish; but permaculture is rooted in practicality, and sometimes the most practical things are also quite unconventional or silly. But these are the things that make organic food production a fun, engaging way to employ human labor, build community, and create abundance and health for all. And in my opinion, a hard-day’s work should always be celebrated by eating a big shared meal together using what you’ve worked hard to grow (I must say, the potlucks we had together were incredible – lucky for us, swiss chard is an uncontrollable weed at Lotan, so we had chard dishes on an almost daily basis)!

Enjoying our day’s harvest

Enjoying the Days Harvest

There are about a million different techniques for growing food organically; some more organized than others. For example, Square Foot Gardening – a method that is great for beginner gardeners with limited space – divides a 4 x 4 ft square bed into 16 smaller squares. In each square, a different crop is planted; the density of plants means a plentiful harvest and little room for weeds to thrive among other advantages. On the opposite end of the spectrum, Masanobu Fukuoka’s One Straw Revolution promotes Natural Farming (also referred to as “do-nothing farming”) – a method of growing food which requires no cultivation, no chemical fertilizer or prepared compost, no weeding by tillage or herbicides, and no dependence on chemicals. In natural farming, ground cover grows amongst grains and vegetable crops in orchards, through which animals like chickens may run freely. The idea is that nature will take care of itself, and what is meant to grow together will thrive; we can just seed-bomb and watch life come into existence.
Regardless of the method used for growing, a common theme in organic growing is companion planting, which we experimented a lot with at Lotan. The idea behind companion planting is that the placement of plants should be done according to how well they serve the other plants’ needs. The outcome is pest control, pollination and a balanced soil, serving as a habitat for beneficial creatures.
A classic example of companion plants are the 3 sisters: corn, squash and beans. These plants were grown together by Native Americans, and support each other’s growing patterns and needs (beans fix nitrogen, corn supports climbing beans, squash serves as living mulch, etc.), and together form a balanced diet. When we look at companion planting, we can see that foods which are often eaten together grow well together, for example basil and tomato; and correspondingly these plants provide complementary nutrients.

Making Furrows and Mounds
As an American, I’ve grown up in a food system characterized by monoculture soybean fields, plastic-wrapped Little Debbie’s, and organic chard sold for a whopping $5/bundle. The current state of our country distances us from our land and our food, but we can create our own abundance in something as simple as a vertical garden on our apartment balcony, a worm bin in our coffee table, a patch at a community garden, or by “seed bombing” our own backyards. Though farmers are horribly underappreciated, we can help them by contributing compost, supporting them at local farmers’ markets, and most of all, becoming conscientious of the techniques used to grow the food on our tables. If we start growing and connecting with our food, we can truly feed the world.

Making furrows and mounds in the garden

For more information about the Green Apprenticeship, feel free to contact me at vmcohen1@gmail.com, or visit http://www.kibbutzlotan.com/#!green-apprenticeships/c1sf9

Ginny Cohen

Guest Blogger and Honors Student in Denise Barratt’s Food and Culture Class at Western Carolina University

No responses yet

May 14 2015

5 Delicious Ways to Eat Local Strawberries

http://www.chieffamilyofficer.com/2007/04/easiest-chocolate-dipping-sauce-ever/As we get into the second month of the farmers’ markets in Western North Carolina, we are starting to see a beautiful red along with the familiar green. It’s strawberry season! I am so excited that these local berries have come in and I have been picking them for a few weeks in my little urban garden to eat as snacks and to put in my oatmeal. I always have to purchase as many as I can from local farmers so I can add them to smoothies, homemade popsicles and my personal favorite way to eat them slightly thawed with a little bit of sugar on top! Talk about refreshing on a hot late spring evening! I make sure the ones that I purchase have not been sprayed with chemicals because strawberries are one of the foods that are on the Dirty Dozen list http://www.ewg.org/foodnews/dirty_dozen_list.php\

Last year I got several gallons from Flying Cloud Farm http://www.flyingcloudfarm.net/

Some great nutrition information on strawberries is that they are rich in vitamin C, potassium, folate, fiber, antioxidants, flavonoids and an anticancer chemical called ellagic acid.

2010 179

Here are 5 of my other favorite ways to eat strawberries

1. Try them in a salad! It can be a fruit salad or green salad. Here is my strawberry kale salad http://healthconceptsnutrition.com/blog/2015/04/5-ways-to-eat-your-greens-salads/

2. Make a fruit dessert. My two favorites are my Great Grandma Ida’s strawberry shortcake recipe (in my book Farm Fresh Nutrition) or her rhubarb rolls which I add strawberries. You can also make a strawberry pie like the one http://www.myrecipes.com/recipe/spring-strawberry-pie

3. Dip them in chocolate! http://www.chieffamilyofficer.com/2007/04/easiest-chocolate-dipping-sauce-ever/

4. Make popsicles. I love this recipe because it is all natural http://laylita.com/recipes/2014/05/20/homemade-strawberry-popsicles/

5. Make a sorbet or sherbet. My recipe for strawberry sherbet is below or you can make a sorbet without the yogurt http://www.seriouseats.com/recipes/2012/06/quick-easy-strawberry-sorbet-recipe.html

Easy and Delicious Strawberry Sherbet

This sherbet should be one of your delicious recipes for desserts. No ice cream maker needed to make this tasty recipe! Just blend, freeze, serve!

8 servings, 1/2 cup each

2 cups strawberries (The recipe works best with slighly frozen or thawed berries. I used the last of my frozen berries from last year)

1/2 cup sugar

1/2 cup low fat milk

2 cups Greek yogurt

1 teaspoon vanilla

1 pinch of salt, optional

Add strawberries to the blend and puree.

WP_20150514_006[1]

Add sugar, vanilla, pinch of salt and Greek yogurt and mix well.

WP_20150514_007[1]

Place in a shallow bowl and let freeze until firm.

WP_20150514_009[1]

Take an ice cream scoop and scoop it up into your favorite dessert bowl. Top with a local, fresh berry! This same recipe would make some great popsicles too.

WP_20150514_011[1]

Of course, it tastes even better in my grandma’s ice cream dishes! Many recipes out there call for straining the berry mixture but truthfully, little specks of real berries is what I love!

I hope that you enjoy this recipe! You will be able to sign up for my new blog so you will not miss a single update! It will be coming very soon!

No responses yet

May 13 2015

Support Your Local Food Movement! Buy Asparagus Straight from the Farm!

It’s asparagus season!

Buying local food directly from the farmer can be a very rewarding experience. Not only do you get to meet the farmer and find out about the growing methods, you also get the freshest food around! Setting up my tent as a vendor and selling my book, Farm Fresh Nutrition has allowed me to get to know the farmers/vendors even more and I can’t thank them enough for helping me set up the tent, which can be a challenge (Joe Brittain, John from John’s Berries and Michael from Home Free Bagels as well as my friends Aisha, Leslie and Maria).

Yesterday, I made an asparagus salad for customers at the market to sample. I really enjoy sharing my knowledge of cooking and healthy food recipes with the people who come to the market!

To make the salad, I first needed to stop by McConnell Farms to pick up some tender asparagus!

It's fun shopping for ingredients when you know who grew your food!

It’s fun shopping for ingredients when you know who grew your food!

Next ingredient that I needed was some goat cheese, so I headed over to Oak Moon Farms to get some!

mew oakmoon

 I hope that you will give it a try and get your asparagus while it is available where you live.

Lemon and Thyme Asparagus Salad

When you get asparagus local and in season, it can be so young and tender that you can easily eat it raw! This recipe uses uncooked asparagus sliced very thin. This recipe will work well with your spring meal planning!

1 bunch local asparagus, washed thin and tough ends cut off

Your favorite local goat cheese

1-2 tablespoon fresh lemon juice

2 tablespoon olive oil

Mixture of seasonings, I used garlic, thyme, lemon pepper and crushed red pepper

Slice asparagus very thin diagonally, leave top of the spear whole and place in a bowl, squeeze lemon juice in the bowl, toss in olive oil and add seasonings. Use as a side salad or use this to top a green salad or even add to a pasta or risotto!

 

There is always added fun at the market! I had the opportunity to meet Diane, a local artist who uses gourds she grows in her garden for her creations. I am excited about stopping by the Montford Music and Arts Festival http://www.montfordfestival.org/   this Saturday to see her work!

Diane trying the salad and sharing with me ways to grow corn in my garden.

 

 

I also had a chance to stop and talk with Sadrah from No Evil Foods and do a “plant meat tasting” which included The Prepper, The Stallion and el Zapatista. I took The Stallion home to make a quick supper this week!

no evil foods food demo_opt-1

 

If you are looking for additional recipes using seasonal ingredients, check out my new book Farm Fresh Nutrition. There is definitely some recipes using local asparagus!

No responses yet

May 08 2015

Delicious Ways to Eat Your Greens! Add a Side Dish!

Published by under local food nutrition

100_1978

I love this time of year when trees and flowers start to bloom and the local produce becomes available. spring means the Mountain Tailgate Markets to be springing up in Asheville. Look for a variety of seasonal greens, asparagus, strawberries and later Brussels sprouts, broccoli, cauliflower and cabbage. How many green foods do you get each day? Many of us are not getting enough of these in our diet which provide us beta-carotene, iron, calcium, potassium, lutein and many other beneficial plant benefits which include prevention of cancer and improved eye site. Adding a side dish of some of these to your meal can do a lot to increase the nutrients in your meals. Check out these healthy food recipes that will help you add your greens!

kale

  1. Lightly steam or saute’ fresh broccoli and top with toasted nuts of your choice or a cheese sauce.
  2. For broccoli, spinach, asparagus and Brussels sprouts. Here is my favorite basic cheese sauce: melt one tablespoon of butter or regular tub margarine in a small sauce pan and add one tablespoon of flour. Slowly add about 1 cup skim milk and whisk until thick and bubbling. After take off heat add your choice of grated cheese
  3. A great way to fix spinach or other greens is to saute’ garlic in olive oil and then add greens until wilted. This is an especially good way to prepare kale or chard. I like to add a little crushed red pepper.
  4. If you are going to fire up the grill, prepare fresh asparagus that has been tossed in olive oil, salt and pepper. Top with some fresh thyme.
  5. Fresh whole Brussels sprouts are also great on the grill. I always trim off the outer leaves and the ends of them. You can also split in half and saute’ in olive oil and garlic covered. When they are finished squeeze a little fresh lemon juice or fresh orange juice over them. These are also great topped with nuts.
  6. Of course don’t forget all the possibilities of green salads. Here are a few ideas for these. Try making your own salad dressings so you can lower the sodium content and increase the flavor of recipes. Two of my favorites are a lemony citrus Greek dressing and balsamic vinaigrette. Add toasted nuts, marinated tofu or other protein choice, dried fruit and a grated flavorful cheese to your favorite salad. Here are some great ideas for dressings http://www.thekitchn.com/beyond-olive-oil-vinegar-10-more-ways-to-make-a-vinaigrette-202072

spinach

I am counting down until I am able to share my new blog and website with you! I will let you know when we are up and ready! Stay tuned!

No responses yet

Apr 29 2015

5 Ways to Eat Your Greens: Salads

Spring time is green time! The grass is turning green and the produce is the same. Eating local produce  this time of year is a little monochromatic until strawberries come in a few weeks! I wanted to share some of my favorite ways to have greens and I hope that they soon become your favorites also! Stop by to a local farmers market to stock up!

Here are some of the quick and easy recipe categories that I will be share in the upcoming days!

1. Salads

2. Side Dishes

3. Main Dishes

5. Snacks

6. Smoothies

 

Seeing Green

 

Today, I want to share some scrumptious salad recipes! Salads are a great partner for a weight loss meal plan because they are low in calories and fill you up! They also provide a lot of vitamins and minerals. You can add some protein for a quick healthy meal also!

This recipe for strawberry kale salad used all local foods with the exception of the olive oil! I made this last spring at the West Asheville Tailgate Market and it was a hit! I hope that you will give it a try. You can also make it with spinach!

Strawberry Kale Salad
4 c local chopped kale
1 c stemmed, sliced local strawberries
2 TB locally made balsamic vinegar
1/3-½ c olive oil
1/3 c locally grown nuts
¼ c local feta cheese
¼ tsp salt or season blend
Pepper to taste if desired
In a large bowl, add kale and strawberries. In a small bowl add balsamic vinegar, olive oil and seasonings. Mix in lightly with kale and strawberries. Top with feta and nuts.
Makes 4-5 servings.

WP_20140527_012[1]

Some another favorite salad ideas using greens is a Spinach Beet Salad      http://healthconceptsnutrition.com/blog/2015/04/great-beginnings-getting-back-to-your-roots-eat-your-beet

WP_20150417_002[1]

Lemony Kale Salad with Roasted Vegetables and Pecans

Kale can be a little chewy for some of us. If you give in a massage by gently rubbing the leaves, it can break down some of the fibers and soften it up!
1 cup of your choice of roasted beets, potatoes and sweet potatoes
1/3 cup chopped pecans
2 ½ ounces finely shredded hard local cheese
2 bunches of kale, washed, stemmed and sliced crosswise
3 tablespoon lemon juice
2 tablespoon olive oil
½ teaspoon salt
2 cloves garlic, pressed
¼ teaspoon red pepper flakes

To roast vegetables, cut your choice of beets, potatoes and sweet potatoes into 1 inch cubes and toss with olive oil and salt. Place on cookie sheet and roast at 425 degrees until vegetables start to get tender and caramelize. Take out of oven and let cool.
Add kale to a bowl. Make a dressing, in a separate smaller bowl mix lemon juice, olive oil, honey, salt, garlic and red pepper together. Add to kale and toss thoroughly. Lightly toss in the roasted vegetables, pecans and top with cheese.

kale salad

I hope that these recipes will inspire you to eat more of those fresh, delicious, spring greens! Stay tuned as I share more recipes from the categories I shared today! Please share these ideas with your friends and I look forward to seeing you soon!

Stayed tuned next week as we unveil the new website! I will give you more details soon!

Denise

No responses yet

Apr 23 2015

Great Beginnings: Getting Back to Your Roots. Plant and Eat Your Carrots:

Carrot colors edit

I never knew that a local grown carrot was so much sweeter and tastier than those that my mom purchased at the store until we grew our own almost 25 years ago in our urban Saint Louis garden. About three weeks 3 weeks before frost is about the time to plant them which is the last week of April in Southern Appalachia (about now). Plant them in full full sun about 2-4 inches deep after you have made your soil workable. organic gardening You can sow carrot every few weeks to get an ongoing supply and you can have a nice crop until late fall. They can stay fresh in your refrigerator for several weeks if you store them properly.

When we think about carrots, we often think of them as the good for the eyesight food, they are great for our eyesight and so many other parts of our body in addition to the beta-carotene, they also have potassium, vitamin vitamin C, and vitamin B6. Because they are sweet and crunchy, they made a great low fat snack with hummus or a creamy, light ranch dressing.

Some of my favorite ways to eat carrots are in salads, soups, stir fries, pasta primavera, veggie patties and of course carrot cake. My husband, Bruce has even made pickled carrots which are great on a sandwich.  If you haven’t been in the habit of adding orange in your daily meal plan, these are a great vegetable to have on hand, they also come in purple or cream color varieties!

I wanted to share with you a fun and different type of recipe that you may not have ever had. It is called a kofta which is an Indian type of vegetarian patty which is great in a pita, tortilla wrap or on top of a grain pilaf or a salad.

WP_20150423_003[1]

Carrot and Chickpea Koftas

I love new ideas for what to cook for dinner! Garbanzo or chickpea flour can be found in most larger stores or health food markets. It is high in protein and has a great flavor used in recipes. It is high fiber and gluten free! They make a great alternative to meat. For a lower fat version, you could rub with a little oil and bake at 425 degrees until browned on both sides!

  • 1 medium grated carrot
  • 1 cup garbanzo bean flour
  • 1 teaspoon freshly, ground cumin seed
  • 1/4 teaspoon cayenne pepper
  • 2 tablespoon fresh chopped cilantro
  • 1/3 cup chopped onion
  • Salt
  • Black pepper
  • Enough water to make a soft dough/paste

In a large mixing bowl add grated carrot, garbanzo bean flour, seasonings, onion and chopped cilantro. Add enough water to make it the consistency of a soft dough/paste. Heat the a small amount of oil in a large frying pan, and add dollops of the kofta mixture. Leaving room in the pan to flip- you may need to do a couple of batches. Cook the koftas for a few minutes and flip until each side is golden brown and crispy. Continue to turn until they are golden brown on all sides. About 10 or 15 minutes and drain well on paper towels.

Makes four servings at 3-4 koftas each.

Hope you enjoy this easy vegetarian recipe! If you are new to my blog, you may not know that I am registered dietitian nutritionist and if you live in North Carolina, your North Carolina Blue Cross Blue Shield insurance plan may cover for your nutrition education session! We can work on some individual meal planning ideas just for you!

 

 

 

No responses yet

Apr 22 2015

Eat Local and Support Your Local Farmers!

I had a great afternoon at the West Asheville Tailgate Market yesterday! I made a tempeh lettuce wrap for a taste test and also had a book signing! It is always a lot of fun to make something with ingredients from local farmers that people can make with seasonal foods! I am including the recipe here! You can make it for a simple lunch or appetizer by varying your portions. I wrapped the lettuce completely around the filling and secured it with a toothpick. I used Smiling Hara tempeh http://www.smilingharatempeh.com/ for a vegetarian version but you can also make with local meats like chicken, beef or pork. Just cook the meat before adding it to the rest of the ingredients. If you are in WNC, you can also make with No Evil Foods seitan http://www.noevilfoods.com/! You can also vary your greens instead only using lettuce such as kale, collards, spinach and chard. You can also vary your filling like using sliced snow peas or sauteed mushrooms. So this can be a very flexible, fun, tasty recipe! I hope that you enjoy and give this recipe using the gentle bounty of spring a try!

Spring Greens Asian Wrap

1 package Smiling Hara tempeh (treat unpasterurized tempeh as you would meat with your food handling)

1 tablespoon olive oil

2 teaspoon sesame oil

2 teaspoon Asian chili paste (if you want a milder version use 1/2 teaspoon crushed red pepper-that’s what I did at the market tasting)

1 teaspoon pure maple syrup (you could also use honey or sorghum)

1 tablespoon grated ginger

2 tablespoon soy sauce

1-2 cloves of garlic minced

2 carrots grated

2-3 scallions chopped

Your choice of greens to wrap filling

Tooth picks

In a skillet, crumble tempeh and brown in olive oil until slightly browned about 8 minutes (I added about 1 tablespoon of water). Turn off skillet and add sesame oil, chili paste or flakes, maple syrup, ginger, soy sauce and garlic. Allow filling to cool and then add carrots and scallions (you can also add sliced peas and sauteed mushrooms). At this point you can add 1-2 teaspoons of filling to a lettuce leaf and wrap it up and secure with a tooth pick for an appetizer or you can fill fuller and leaf open for lunch!

WP_20150421_002[1]

In the upcoming week, stay tuned for my new website and blog. I will keep this blog available for you to have some of my favorite recipes and stories of local food available and will have some new and exciting things to share with you! I also am putting together a calendar of fun local food events. You will be able to sign up for the blog to keep up with what’s happening stay tuned for the unveiling!

WP_20150421_001[1]

No responses yet

Apr 15 2015

Great Beginnings: Getting Back to Your Roots! Eat Your Beets

beets

When I was in elementary school and ate lunch in the school cafeteria, I was introduced to beets. My mom did not fix them at home and I did not eat them at school either. I tried and they were either heated right out of the can plopped onto the tray or industrial pickle style. I didn’t even know what a beet really was, I did not know that it was a root vegetable or that it was rich in potassium, vitamin C, magnesium, nitrates and low in calories. One of my friends in college told me that she was going to grow them and I asked “Why would you do that?” It was not until many years later until I bought my first bunch of beets and learned that they make your hands read when you peel them and that they make other stuff red too, so don’t be alarmed.

What I found was that fresh beets are so much tastier than in their canned state. I love them roasted or grilled. They are great all by themselves with sliced onions in a homemade oil and vinegar, cooked up in a soup with other root vegetables called a borcht, roasted with sweet and white potatoes potatoes in a kale salad (in my book #farmfreshnutrition and even raw grated in a salad. I have even made a beet juice with carrots and apples. Making a risotto that includes the both the root and greens is delicious but it is really pink!

The middle of April is a great time to plant some beets for some local produce during the season and they can also be sowed periodically so you can get a continuous supply until the summer gets pretty hot, you can also plant a fall planting and the beets can be available through part of the winter.

WP_20150417_002[1]

Spinach, Beet and Walnut Salad

One of my favorite ways to eat roasted beets is on top of a spring or fall salad from arugula or spinach.  Here is my version of this salad. I hope that you enjoy!

3 medium beets, scrubbed well, sliced in half and peeled

10 ounces spinach or arugula

1 small onion, sliced into rings

1/2 cup walnuts, toasted

4 ounces feta

Balsamic Dressing

1 teaspoon honey, 1/4 c balsamic vinegar, 1 teaspoon crushed garlic, 1/2 c olive oil, salt and pepper

Slice beets in 1 inch by 1 inch pieces. Toss in olive oil. Roast beets in the oven at 425 for about 10 minutes until softened and slightly crisp on the outside. Allow to cool. In four salad bowls divide well washed and drained spinach or arugula, add onions, cooled beets, walnuts and feta. Drizzle balsamic dressing over the salad. This can make a for an easy vegetarian recipe for lunch or if you want to serve it as a first course, you can pair it with a grilled piece of fish or tofu and a few stalks of steamed asparagus for a nice spring meal! They are especially great on a warm spring day in my back yard!

WP_20150417_003[1]

 

Hope that you like this recipe for beets and that they become one of your favorite vegetables. For some other new ideas, stop by the West Asheville Tailgate Market this Tuesday, April 21 from 3:30-6:30! I will doing a quick fun appetizer using local ingredients and if weather permits, I will be doing a book signing!

Denise

 

spinach

 

No responses yet

Apr 13 2015

Great Beginnings: Getting Back to Your Roots-Radishes

Mid-April is a great time to plant some radishes and I have quick growing vegetables in your garden. Radishes were once only used around my house to make radish roses or add to salads. I honestly, I did not love them but felt obligated to eat them since someone that I love grew them. I now realize it was not the radishes but the preparation that made them boring and a chore to eat.

WP_20150414_024[1]

Some nutrition information for radishes include that they are low in calories and high in fiber. They are also a member of the cruciferous family so they have anti-cancer properties.

WP_20150414_003[1]

Radishes are quick growing vegetable, taking only 3 weeks from garden to table so you can have several crops of radishes so it is one local produce that is available throughout the growing season. There are several varieties of radishes, some of the more memorable varieties include black Spanish, daikon, watermelon, horseradish and the familiar bright pink ones in many different kinds.

You can roast or grill radishes, toss sliced ones in soups, salads and sandwiches and they can even be pickled! Bruce pickled some radishes along with carrots to put on top of a sandwich.

One of my favorite all-time radish recipes is a salsa recipe.  Use it to add to your favorite Mexican recipe and other favorite recipes!

Radish-Cilantro Salsa

3 scallions sliced

2 tablespoon lime juice

1 cup cilantro, stemmed and chopped

6 radishes chopped

1 tablespoon chopped hot chili, based on your preference

1/2 teaspoon freshly ground cumin

Salt and pepper to taste

Mix ingredients together. Makes about 1 1/2 cup salsa.

Use on top of beans and goat cheese!

 WP_20150414_014[1]

WP_20150414_015[1]

Another way that you can prepare radishes that I found that I really liked is sauteed radishes over radish greens. Did you know that you could saute radish greens? The hot flavor of radish bulbs that I do not love some much turns into pure sweet when they are sauteed. They have a wonderful texture. The greens remind me of Swiss chard and the pungent greens with the sweet bulbs makes both a colorful and tasty combination. If you are looking for what to cook for dinner, this would make a different simple vegetable recipe.

WP_20150414_021[1]

Next week, I am unveiling my new website! I look forward to sharing it with you! Stay tuned for more fun things coming!

No responses yet

Apr 07 2015

Great Beginnings: Getting Back to Our Roots-Trout Breakfast Pizza

After a visit to my mom in Southwest Missouri where I had limited internet and phone connection, I am back in the Blue Ridge Mountains where I am able to get back online and on my phone! I am really excited to share with you in the next few weeks, my new website! More details coming soon!

I have had a lot of fun sharing some of my favorite breakfast recipes and ideas on eating and growing root vegetables over the past few weeks! Stay tuned for these and a brand new topic in the next few weeks!

You may have not ever thought about eating fish for breakfast! But I would love to help you think outside the box on this! Fish is a lean source of protein and depending on which fish that you choose, it can be a great source of omega-3 fatty acids. When choosing fish, it is important to know where your fish is coming from so you can choose a green, clean, sustainable choice. Easy things to look for include which fish is considered a high source of the neurotoxin mercury and where the fish is caught and processed. Here is a resource on mercury in fish

http://www.nrdc.org/health/effects/mercury/walletcard.pdf

Sunburst Trout is a wonderful local farm in WNC and I absolutely love their smoked trout to use for salads, sandwiches and pasta but also breakfast. They also make a fantastic trout sausage which is hard to find unless you find them at the local tailgate market or visit them in Candler, NC

http://www.sunbursttrout.com/

If you do not have a tasty, smoked fish source where you live, here is a quick tutorial on how to smoke your own local fresh fish

http://www.marthastewart.com/332890/smoked-fish

 

Trout Breakfast Pizza

This recipe for Trout Breakfast Pizza uses local eggs, cheese, salsa and cilantro. Feel free to use a variety of local produce depending on the season. You can skip the fish if you wish for an easy vegetarian recipe or add some local sausage for a meaty option. I added a bowl of frozen berries from my raspberry and blueberry bushes! When cooking in the kitchen, flexibility is the key to a tasty meal!

WP_20150407_004[1]

 

Makes one or two servings (depending on if you want one or two little pizzas).

2 corn tortillas, brushed with olive oil and browned on both sides in oven at 425 degrees

1 scrambled egg

1-2 ounces smoked trout (depending on if it is for one or two people)

1/3 cup salsa

vegetables of your choice

1 ounce grated cheese (local if you can get it)

cilantro or other fresh herb to top your pizza

On a cookie sheet add corn tortillas, top with salsa, divide scramble egg, trout and vegetables between tortillas, top with cheese and put in oven until cheese is melted and veggies softened. Top with fresh herbs if desired!

This easy, quick recipe idea can also be a great idea what to eat for dinner! If you are in WNC this spring, come by and see me at some of the area farmers’ tailgate markets for a food demo and a chance to buy my book Farm Fresh Nutrition! I will be at the West Asheville Market on April 14, May 12, June 6 and September 6. Stay tuned for some of the tasty tidbits foods that I will be fixing!

Denise

 

 

 

 

 

No responses yet

Next »