Oct 21 2014

Celebrate Fall with the Abundance of Local Food

Kale, Cabbage and Apple Slaw

1 tablespoon olive oil
1 tablespoon Lusty Monk mustard
1 teaspoon balsamic vinegar
Coarse salt and pepper
3 cups mixed shredded kale and red cabbage
1 red apple chopped
2 tablespoons diced red onion
In a small bowl, whisk olive oil, mustard, and vinegar. Season with salt and pepper. In another bowl, combine kale, cabbage, apples and red onion. Drizzle with dressing, and toss to coat.
For variations, experiment with your choice of nuts, cheese and herbs.
Denise Barratt, Registered Dietitian Nutritionist
www.vineripenutrition.com

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Oct 13 2014

#FarmFreshNutrition

I wanted to share a few pictures of Farm Fresh Nutrition’s book release celebration! We had great food and guests. I wanted to share the recipes that we had on Saturday. Most of these are not from the book so you can have even more local food recipes! All the food was grown locally with the exception of the tea bags, wheat flour and sugar in the soda!

Our menu:

Kale , Goat Cheeseand Caramelized Onion Pizzettes

Meat Balls made from Hickory Nut Gap Beef with Smoking Js Fiery Foods Mocha Stout Barbeque Sauce

Smiling Hara’s Tempeh with Smiling Js Fiery Foods Ninja Porter Barbeque Sauce

Crostini with Pesto, Roasted Butternut Squash and Potato Drizzled with Local Balsamic Vinegar

Local Apple Cupcakes with Praline Glaze

Appalachian Tea

Blueberry Basil Soda from Waynesville Soda Jerks

Recipes:

Kale, Goat Cheese and Caramelized Onion

To make: Use pizza dough from Farm Fresh Nutrition roll out into 2 1/2 inch circles. Top with sauteed kale, caramelized onions and goat cheese. Heat in oven which has been preheated to 450 and cook until slightly browned on bottom.

Meat Balls

One pound lean ground beef, 1 egg, 1/3 cup bread crumbs, 1 tablespoon Worcestershire sauce, 1 clove garlic minced, 1/3 cup minced onions. Form meat balls. Bake in oven at 350 degrees and bake until brown. The meat balls were placed in a clean pan and brushed with the Mocha Stout Barbeque Sauce. Bake until barbeque sauce is slightly cooked on meatballs.

http://www.hickorynutgapfarm.com/

https://www.smokingjsfieryfoods.com/

Tempeh

With so many varieties it is hard to just pick one so we had all of them. (However, the Hempeh was not available when we bought the other three kinds). We had black eyed pea, black bean and soy. The tempeh was cubed and sauteed in a little oil until browned. Transfer into pan and add Ninja Porter Barbeque Sauce, bake until sauce is slightly cooked on tempeh.

http://www.smilingharatempeh.com/home/about_us/

Crostini with Pesto, Roasted Butternut Squash Potato Drizzled with Local Balsamic Vinegar

Purchase a skinny baguette and slice thin. Brush with olive oil and herbs and toast on both sides. Allow to sit on a cookie sheet. Meanwhile peel and roast butternut squash and potatoes and roast in olive oil until soft. Make kale or herb pesto according to directions in Farm Fresh Nutrition. Top the crispy baguette toasts with pesto and then with vegetables, drizzle with local balsamic vinegar.

https://mountainx.com/arts/craft/101613worth-waiting-for/

Local Apple Cupcakes

http://feistyfork.blogspot.com/2011/01/fresh-apple-cake-with-brown-sugar-glaze.html

Appalachian Tea

This was just a fun invention of tea, local, organic apple cider and chopped apples and pears.

If you missed our celebration! I have some other opportunities to get the book. Follow Vine Ripe Nutrition on Facebook, Twitter and you can also find other book events on Vine Ripe event page. I hope to see you soon and sign your new book for you! This weekend I will be in Atlanta at Star Provisions and the Academy of Nutrition and Dietetics FNCE meeting with #FarmFreshNutrition. I hope everyone who has their copy has been enjoying the book! I hope that you are enjoying the beautiful fall weather!

Yours in Local Food & Health!

Denise

Bobbi and Denise with the kale pizzettes, meat balls, tempeh, crostini and the cupcakes!

Bobbi and Denise with the kale pizzettes, meat balls, tempeh, crostini and the cupcakes!

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Oct 08 2014

Farm Fresh Nutrition: Eating Green and Clean. Supporting Your Local Economy

book release party

It is finally here! After all the writing, editing, picture taking, interviewing, cooking, and printing. After all the nights with only four hours of sleep and those nights without any sleep, the time has finally come to share with you Farm Fresh Nutrition!

Inside the Book

I wanted this book to be a wealth of information to readers who are interested in local food and health.  Many of you are already aware how Americans have become so far removed from how we get our food and how it affects our health.  While researching the for the book,  I was amazed how much has been found on the benefits of eating locally grown fruits and vegetables. To make this task easier for you, I have provided farmers’ market shopping lists, seasonal menu ideas and recipes to help get you started which include some of my family favorites which are near and dear to my heart. Farm Fresh Nutrition shares stories of local farmers and other food heroes where I live in hopes to encourage you to grow your own local food movement no matter where you live! I hope that you enjoy reading it and learn a few new ideas to improve your health.

What Surprised Me the Most to Write the Book

I had no idea how much it would be to write a book! I also learned how kind and generous people were to help and support me along the journey and I am excited for you to meet them inside the pages of the book and those people who may not be in the book but are an important piece of my life.

Denise

 

 

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Sep 30 2014

Local Soda in WNC!

The WNC local food scene continues to grow and it now includes a delicious local soda company called the Waynesville Soda Jerks. This soda makes a nice alternative to the beer scene for many people and now they can have it hand crafted from fruit and other ingredients from local farmers. Some of the flavors available include Just Peachy, Raspberry Lime, Lemon Thyme-Ade, Blueberry basil, Haywood Honey Suckle, Blackberry Serrano, Strawberry Rhubarb, Lavender Lemonade and many more. The flavors available are determined by the seasons. Owners Chris Allen and Megan Brown have been nominated for the National Student Entrepreneur Award for community colleges and will be going to Phoenix to hopefully be selected.

How They Started

Waynesville Soda Jerks started 1 1/2 years ago after doing some research on recipes to add to tea and their home soda stream. When they read the ingredients on commercial ingredients, they did not like some of the chemicals that they saw in their favorite drinks. Allen and Megan began experimenting with wine berries to see what they could make.  They wanted to keep their soda as natural as possible by only adding sugar and citric acid. They began officially selling their soda to sale on Memorial Day 2013 and have not looked back since.

Where to Get It

You can get Waynesville Soda Jerks beverages at the Strand Theatre and Kaninis in Waynesville. They also sale their drinks at the historic Waynesville Farmer’s Market serving on Wednesday and Saturday. For those of us in Asheville, Waynesville Soda Jerks is coming to a location near by soon as Allen and Megan begin bottling.

Having a celebration? You can get a cannister of soda for special events or purchase a few bottles of syrup that you can mix with club soda, tea or even plain water.  Because each person can mix their own beverage, they can have it as little or a lot sweet as their preference. The syrup can go beyond beverages and be made into marinades or sauces.

After trying every flavor, I had a difficult time picking out my favorite because  they all are very tasty. I like the fact that they are made from local fruit and are free of chemicals. I also like the alternative for people who would like a non-alcoholic drink. Give Waynesville Soda Jerks a sip!

Denise and Victoria

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Sep 24 2014

Farm Fresh Nutrition

The Essential Guide to Local Food and Health is Here!

Eight years ago, I moved to Asheville, NC and as a nutritionist, I began to make local food connections in Western North Carolina. I began volunteering and working on projects with Appalachian Sustainable Agricultural Project and I created a series of local food classes at the North Carolina Arboretum. I began shopping at our wonderful variety of farmer’s markets which now have become almost available year round to purchase more and more of my food and I have eaten at some wonderful restaurants in Western North Carolina where the main course is local food. Along the way, I have had the chance to meet some incredible people who have made our local food movement thrive. Five years ago, I began to think how I could share the story of these food heroes and the way that they help shape a healthier American Diet. That is when I started to blog about local farmers and provided ideas to my readers on food ideas based on seasonal foods. As a college professor, I want to teach others how to spark their local food movements and make them grow and help students make these connections. As a registered dietitian nutritionist, I have the desire to help people eat a healthy diet based on fresh food where they live. As a researcher, I want to know if local food is really healthier than food trucked across the United States or shipped from overseas. As a parent and more recently a grandparent, I want the best for my family which includes access to healthy, clean food, a thriving local economy and a clean environment. I also grew to have a reverence for the farmers, chefs, bakers, food advocates and others who made the commitment to bring these foods to others and know “if we don’t support our local farmers” who will grow our food? If we get in a disagreement with a country growing our food will the food still get to us? Having access to food where we live in a form of national security, local community security and even food security.  In the chaos of a major kitchen remodel (which was leveled to the ground), I sat down at the computer to write my book Farm Fresh Nutrition which is available on October 11. This self-published book contains contains seasonal menu ideas, farmers’ market shopping lists, tasty, healthy recipes, stories of local farmers and other food heroes in Asheville and across the Southeast, farm facts, nutritional information and some simple steps for everyone to begin more local, seasonal food where they live. The book contains the Local Green Plate which is a guideline that I have created to help plan seasonal meals. Sharing the success stories of how other people do things helps give us the tools to help us do things our own unique way. If you pick up a copy of Farm Fresh Nutrition, I hope inside its pages that you will find it full of inspiration to eat healthy, green & clean and local! Share these ideas with others and let them know about the book! Thank you to all of you who have encouraged me to write this!

Denise

book release partyfacebook book cover

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Sep 21 2014

Squash Season Means Healthy Season

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I wanted to share a few pictures of the squash available at Flying Cloud Farm http://www.flyingcloudfarm.net/ and some other varieties that I picked up from Mountain Harvest Organics http://www.mountainharvestorganic.com/index.html

The days are getting shorter, the weather is getting cooler and now there is an abundance of fall squash at the farmers markets and there are now more varieties  available than ever. Some types of fall squash include amber cup, autumn cup, buttercup, carnival, delicate, butternut, gold nugget, hubbard, kabocha, sweet dumpling, turban squash and acorn.
Here in Western North Carolina, we have the native candy roaster.  I have also grown the rare green striped cushaw.
Fall squash are rich in vitamin A, B6, C, E, magnesium, potassium, maganese.

Here are two wonderful guides on many of these varieties of squash that are a helpful learning tool to get yourself familiar with them:

http://whatscookingamerica.net/squash.htm

http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/visual-guide-winter-squash

http://localfoods.about.com/od/wintersquashpumpkin/ss/Types-Of-Winter-Squash.htm

Here is a little bit of information on the candy roaster:

http://theredfeedsack.blogspot.com/2013/10/candy-roaster-pumpkin-or-is-it-squash.html

Here is a little more about the green striped cushaw:

http://www.slowfoodusa.org/ark-item/green-striped-cushaw

With so many squash varieties to choose from, I wanted to share some of my favorite ways to prepare them. Yesterday, I made this tasty dish at the North Asheville Tailgate Market http://northashevilletailgatemarket.org/ in celebration of the Fall Equinox. The biggest challenge is peeling the squash. Feel free to substitute one fall squash for another.

Kale and Butternut Squash Saute
Fall squash and kale are rich in vitamin A and are low in calories. Squash is rich in vitamin C and kale is a good source of calcium. Apples are rich in fiber and the phytochemical, quercetin.
4 servings
1 tablespoon olive oil
3 pounds butternut squash, about 3 1/2 cups cut into ½ knobs
1/2 cup diced yellow onion
2 garlic cloves, minced
4 1/2 cups chopped fresh kale
1/2 teaspoon salt
1/2 teaspoon pepper
½ teaspoon thyme
½ cup chopped apples
4 tablespoons chopped local nuts if available
4 tablespoons crumbled local goat cheese

In a large skillet, heat oil over medium-high heat. Add squash, onion and apples. Cook, stirring constantly, until squash is lightly browned and slightly tender, about 7 minutes. Add kale, thyme, salt and pepper and cook until kale is wilted and squash is tender, 5 to 7 minutes. Remove from heat. Add cheese and nuts; toss to combine. Sprinkle with goat cheese.

Butternut Kale Lasagna

http://www.cookinglight.com/food/recipe-finder/healthy-lasagna-recipes/butternut-kale-lasagna

Winter Squash Soup with Black Beans and Corn

http://www.vegetablegardener.com/item/7629/winter-squash-soup-with-black-beans-and-corn

Butternut and Sage Risotto

http://www.vegetablegardener.com/item/7629/winter-squash-soup-with-black-beans-and-corn

Penne with Butternut Squash and Goat Cheese

http://www.ezrapoundcake.com/archives/24659

Black Bean and Butternut Squash Quesadillas

http://iowagirleats.com/2013/12/04/black-bean-butternut-squash-quesadillas-with-lazy-girls-guacamole/

Butternut Squash and Duxelle’s Casserole

Duxelle is a French term for finely chopped mushrooms and herbs which pair well with the fall squash.

http://www.vegetariantimes.com/recipe/butternut-squash-and-duxelles-casserole/

Butternut Squash Enchiladas

http://www.vegetariantimes.com/recipe/butternut-squash-enchiladas-2/

I hope that you try one of these new recipes and also a new variety of squash or two from your local farmers!

Denise

 

 

 

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Aug 29 2014

End of Summer Barbeque Celebrating Local Food

Published by under local food nutrition

 

As we enter the kick-off of the long Labor Day weekend, we say goodbye to summer even though it is not officially over until the end of the month. It may be our last chance for a summer bash. Here is one of my favorite summer meals using almost 100% local ingredients:
Grilled Fish Tacos with Sun Burst Trout
Fresh Pico de gallo
Tray of Fixings with thinly sliced, cabbage, cucumbers, daikon radishes and cucumbers
Shredded Yellow Branch Pepper Cheese
Grilled Peaches with Oak Moon Goat Cheese and Raspberries
To Make:
1.Here is a quick way to grill the trout http://flavornc.com/2011/10/lime-basil-grilled-trout-fillets/ Add a little chili pepper and cumin also.
2.A little more about Yellow Branch Cheese http://www.yellowbranch.com/indexC.html
3.For the pico take the proportion of local tomatoes, onions, hot and peppers. Add a dash of lime, cilantro and salt. Chop it up fine or process in the blender. Make it as mild or spicy as you desire.
4.This recipe shares how to grill your peach. It tops the peach with honey cream but I recently discovered that Oak Moon makes some wonderful dessert cheese that would be great to top the peach also http://www.myrecipes.com/healthy-diet/best-gluten-free-desserts-10000001685998/#grilled-peaches-honey-cream
If you aren’t feeling like tacos, local cookbook author Ashley English has some great celebrations in her cookbook Handmade Gatherings, she also has a new book coming out in October
http://www.smallmeasure.com/books/
In October, my book called Farm Fresh Nutrition http://www.vineripenutrition.com/will be available (look under publication tab), stay tuned for some fun events that we have planned to give you a chance to see the book and meet some of the farmers and other local heroes who are featured in the book. You will also have the chance to sample some foods made from local, seasonal ingredients. More info about that coming soon with will include a event schedule, information about the release party and where you can get the book!

Enjoy the last weeks of summer!

Denise and Victoria

My back yardLittle fiesta!

 

 

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Aug 20 2014

Great Food Fermentations

I am sort of new to fermenting foods but my husband has been making beer and sourdough bread for about 25 years. He even made tempeh, which is a tasty protein alternative made with fermented soy beans. I have been a long time fan of Sandor Katz and have explored his book ” Wild Fermentations” http://www.wildfermentation.com/. I dreamed of all the delicious foods that I could make and was aware of many of the benefits of live cultures (friendly bacteria) in fermented foods which helps boost immune systems but that was the extent of it.  Last fall that changed, I entered the mysterious, bubbly world of fermentation. In Asheville, on Haywood Road, a new store called Villagers http://www.forvillagers.com/ opened and I had the pleasure to meet owner, Natalie Pollard. In her beautiful shop, Natalie has a variety of crocks and other helpful resources to help get someone started making fermented foods. She told me that fermentation is a gentle way to successfully begin preserving foods and gave me tips plus the confidence that I could give it a try. I went to the West Asheville Tailgate Market http://www.westashevilletailgatemarket.com/and purchased some cabbage, Brussel sprouts and carrots. I layered them in my newly purchased crock and added some salt to preserve it (Sandor has suggestions how to ferment without the usual amount of salt but the first time trying I wasn’t going to chance it). I left the crock on the counter and checked it out periodically and several weeks later, I had some beautiful, tasty sauerkraut which was delicious on open faced tempeh reubens. I soon became to new fermenting expert in the household. However, I have not tried to replicate it. The good news is someone else got inspired to give it a try, my husband went to the market and got a large number of local cucumbers (in addition to our garden cucumbers) and gave the crock a try! The pickles have been wonderful and this time I took a picture. The crock is now empty so I will have to now save face and make my “famous sauerkraut”. I guess there is room for a pickle maker and a sauerkraut maker.

Fermentation is a friendly way to get started in home food preservation because it does not need a lot of equipment and it is relatively easy. If you live in Asheville, stop by Villagers to pick up your crock and see Natalie! Check out the classes that she has coming up! Sandor makes a visit to Asheville periodically also and he has even taught a class at Villagers. Another book that he has written that you may want to explore is “The Revolution Will Not Be Microwaved” http://www.wildfermentation.com/the-revolution-will-not-be-microwaved/.

Give Fermentation a try!

Happy Healthy Cultures to you,

Denise

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Jul 16 2014

Farm Fresh Tomatoes Are Here!

Published by under local food nutrition

2014-07-16 08.27.27

 

Its tomato time! My favorite time of the year! This picture was taken this morning of a Cherokee Purple from our vegetable garden. This year we have the best tomatoes in our garden that we ever have had and it is not thanks to me. Bruce has been spraying the tomatoes on a regular basis with an organic fungicide and picking off yellow leaves. As you can see he mulched it with straw and waters them when it doesn’t rain.

He has had obstacles to his success, other living creatures try to eat them before he does. The dog pulled off about four huge tomatoes and took a bite ought of each and threw them to the ground as he tore off the vines. (Who would have thought that a 14 year old dog would jump a fence and tear up tomatoes.) And he had accomplices, the next day or so Mr. Squirrel got in there and took a bite out of several also. I tried to comfort my husband by fried a few green ones after cutting out the damage and making salsa out of the just ripe damaged fruit.

We have enjoyed every bit of what was left. There are a lot more green tomatoes out there to wait patiently for their time to pick! We are anticipating all the wonderful things to make out of our locally grown tomatoes and we savor every minute of the season because we know that it will be too short but vibrant and delicious!

Here are just a few of my favorite ways to eat tomatoes:

-Fresh chopped tomatoes with basil, garlic, olive oil, salt, pepper and mozzarella salad. You can also add this to pasta for a wonderful sauce.

-Fresh tomato sandwich with grill eggplant and basil.

-Add to fresh corn, zucchini or yellow squash and onion for a simple but flavorful saute

-Chopped in a Greek Salad with a lemon, olive oil dressing

-Add to a cucumber and onion salad

-Add chopped tomatoes to a pizza.

These are so simple, you do not even need a recipe and you can experiment with different fresh herbs and variations.

Enjoy the local tomatoes while they are here!

Denise

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Jul 09 2014

Local Food Menu and Farm Tour Fun

We had a wonderful time at our garden party and farm tour at First Blossom Farm with Veronica and Garrett! I have been delayed sharing our menu and update you on the event.

Veronica took everyone on a tour of the farm which looked absolutely beautiful in the early evening before the sun went down. Guests had the opportunity to purchase produce right on the farm and even had the chance to pick it out in the garden for Veronica to share with them. Gaining Ground Farm also farms in this location and we had the opportunity to meet Aaron and Anne also.

Our menu featured things growing on First Blossom Farm which included:

Cucumber and Squash appetizers with Local Goat Cheese and dill

Mini Quiches with Squash and Kale

Sliced Carrots and Fennel

Blueberry Kabobs (from Aardvark Farm) with a Vanilla, Cardamon Yogurt Dip

Lavender Lemonade (the lavender was from my garden)

If you haven’t got on our pinterest, we are posting some good things on there. Check out the garden party board  at http://www.pinterest.com/vineripe4health/garden-party/

and you will find some ideas very similar to what we did at the party. The quiche that I made did not have the cream, just the eggs and they turned out great.

All of us took time to eat and drink and sit out on the beautiful evening to hear music from Noah Barratt, guitarist and songwriter.

Thank you to all who attended! The evening could not had been more lovely. Sharon Findlay shared some beautiful pictures of the event. Thank you Sharon! We have some more of these on our face book page also!

If you missed coming this time, we will have more events coming soon! Check out our calendar of events for more information: http://vineripenutrition.com/events/?page_id=48

Happy Summer!

Denise and Victoria

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First Blossom Farm: Thank you Sharon Findlay for taking this photo!

 

Below are some of the foods from the Garden Party and the First Blossom’s Farm Stand taken by Victoria.

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