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.


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


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!


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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.


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!




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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!


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!


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Apr 15 2015

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


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!



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!





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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.


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.


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!



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.


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

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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


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


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



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!



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!







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Mar 24 2015

Great Beginnings: Getting Back to Your Roots-Sweet Potato, Tempeh and Spinach Burrito


A few weeks ago, I shared a delicious way to prepare tempeh making a bacon sandwich. If you missed my recipe and have questions about tempeh, check out my blog post at  http://healthconceptsnutrition.com/blog/2015/02/great-beginnings-breakfast-tempeh-bacon-sandwich/Today I want to share with you a tasty burrito idea using tempeh and local produce this time of year, sweet potatoes and baby greens. These past several weeks, I have been focusing on breakfast ideas, root veggies and starting seeds for your garden. This burrito makes a easy healthy dinner recipe or a lunch recipe and is a great way to try some plant based cooking.

This burrito was inspired by one that I had in Boone about 10 years ago at a restaurant that is no longer there. It is has been enjoyed by vegetarians and meat eaters a like. Toasting the tempeh in the skillet makes it a beautiful brown and gives it a nutty flavor.

open taco

Sweet Potato, Tempeh and Spinach Burrito

1 large sweet potatoes, organic if possible and local

1 package tempeh (I like to use the local Smiling Hara Tempeh   http://www.smilingharatempeh.com/ )

2 cups cooked black beans

1/2 medium onion chopped

1-2 cloves garlic minced

1 teaspoon ground cumin

1 tablespoon chili powder

Salt and pepper to taste

2 cups fresh spinach or other local greens

1/2 cup chopped cilantro (I have been using some from my window seal).

1/2 cup salsa (we use the one that we canned http://healthconceptsnutrition.com/blog/2012/09/tomato-reminiscing/

1/3 cup shredded cheddar cheese

4-6 whole wheat tortillas

Olive oil

To Roast Sweet Potatoes and Onions

Cube sweet potatoes into 1/2 by 1/2 pieces. Place on cookie sheet along and toss with about 1 teaspoon olive oil. Roast in oven at 425 degrees and add onion. Roast 5-8 minutes or until potatoes and onion are soft and caramelized.

To make tempeh

Cube tempeh into 1/2 by 1/2 pieces. Saute it in a small amount of oil in a cast iron skillet on medium heat, turning every 5 minutes until browned on most sides. Add chili powder, cumin and garlic to brown lightly. Add about 1/3 cup of water and turn down low and simmer about 5-10 minutes.

Mix potatoes with tempeh and mix together. To assemble burrito, add 1 cup filling, 1/3 cup spinach, 1 tablespoon cheese and 1 tablespoon salsa. Roll it up like a burrito or fold in half like below. You can make a quesadilla or even use for a nacho filling! You can also add sour cream or Greek yogurt and guacamole if desired!

Makes 4-6 servings


Closed taco

Give this recipe a try and share with your friends on social media! You guys will be in for a treat! Let me know how you like it!








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Mar 20 2015

Great Beginnings: Getting Back to Your Roots-Eat Kohlrabi

Have you eaten kohlrabi? Do you even know what it looks like? The first step to eating it is to learn a little more about it!

Kohlrabi is from the cabbage family. Its flavor is mild and sweet. It is not so popular here in the United States and it rarely makes it outside the southern states. However, it is more common in Europe and was even a delicacy among royalty.

Kohlrabi is low in calories, high in fiber, vitamin K, A, C and folic acid.  Since it is from the cabbage family, it also has some very cancer preventive properties! The whole plant is edible with the greens being very mild but rarely eaten. The most common part of the plant eaten is the bulb and for best results, you might want to peel and cut out the fibrous middle.

October 2013 013

Kohlrabi is a vegetable you might see in your CSA weekly box from your local farmer or at the local farmers market. Adding variety of less popular vegetables can be a great way to add more nutrients and beneficial phytonutrients in your diet. Now is the time to start kohlrabi in your garden, here is a little more about growing it     http://www.motherearthnews.com/organic-gardening/how-to-grow-kohlrabi-zmaz07aszgoe.aspx

kholrabi edit

Some easy ways to prepare kohlrabi include lightly pan fried, boiled, mashed like potatoes and roasted. When cooked, the kohlrabi caramelizes and gets sweeter. I have definitely had great luck getting my family to eat it all of these ways.

Here are some fun and healthy food recipes using kohlrabi to try also





I hope this will inspire you to buy some kohlrabi when you see it and when you don’t see it-seek it and grow it! Once you try it, I think you will like it!

Please share this post with your friends on social media so they can try it too!

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Mar 18 2015

Great Beginnings: Getting Back to Your Roots-Salad for Breakfast?

I never heard about salad for breakfast until I moved to Asheville about 8 1/2 years ago. I am fortunate to live near the Sunny Point Cafe http://sunnypointcafe.com/ and I didn’t even see the breakfast salad on the menu for several years. After a few people raved about the salad, I thought that I had better try it. I discovered that it was amazing and now it is one of my favorite things to order there!

Salads for breakfasts or lunch are a quick healthy meal and a great way to get some fruits and vegetables in the diet. Another great realization that I found is that the breakfast salad can vary depending on the seasons using local food. For a spring salad, you can add carrots and/or strawberries. For summer, add tomatoes, peaches or berries. For fall, add some roasted butternut squash or apples and for winter, you can add a variety of roasted root vegetables and greens.

Sunny Point has a meat and vegetarian version of their salad, Hickory Nut Gap Farm  https://hickorynutgapfarm.com/ has a local bacon or an easy vegetarian recipe idea with tofu bacon. To make it vegan, you can leave off the eggs and even add some nuts. You can also vary it by using turkey sausage or lean ham.

After doing a little research, I found that other people are eating breakfast salad and there are some recipes out there that look very tasty! However, I wanted to try to see if I could recreate the wonderful flavor of the Sunny Point breakfast salad. I hope that you like the results and will give it a try. Theirs comes with an angel biscuit which is a cross between a biscuit and yeast roll. Right now, I am not ready to go there but I am sure that I could get my husband to make some or you can visit Sunny Point Cafe to try one!

Breakfast Salad (makes 4 servings)

4 cups mixed lettuce

1/2 cup thinly sliced carrots

4 eggs, prepared your favorite way-I like mine scrambled

Breakfast Tofu Bacon or local meat bacon (see below)

Roasted potatoes (see below)

Mustard Maple Dressing (see below)

1/4 cup pecans if desired

In a bowl, add a bed of lettuce and your choice of seasonal fruits and vegetables. Add roasted potatoes and choice of breakfast protein. Drizzle with Mustard Maple Dressing and top with pecans if desired.


Mustard Maple Dressing

1/4 cup maple syrup

1/4 cup olive oil

1 tablespoon cider vinegar

2 teaspoon Lusty Monk Mustard

Salt and pepper to taste

Mix the ingredients together in a small bowl and pour over salad.



Tofu Bacon

Tofu is bland and can take on whatever flavor you marinade and cook it in. Notice my picture above which shows the tofu flavorful and crispy. My marinade has an Asian influence but feel free to get creative with other ideas! There is controversy out there regarding too much tofu in the diet but if you only eat it a few times a week, you won’t really be overdoing it. Feel free to substitute tempeh, seitan or beans also for your plant-based protein.


Block of tofu, getting ready for “treatment”.


Tofu sliced thin and cut into triangles. Ready for marinade.

To make marinade:

1 tablespoon soy sauce

1/2 tablespoon sesame oil

1 tablespoon apple cider vinegar

1 tablespoon sorghum

1/2 teaspoon fresh garlic

1/2 teaspoon ground ginger

1/2 teaspoon red pepper flakes


Tofu in marinade and ready to bake at 425 degrees for about 15 minutes.  When marinade is soaked into tofu and it is crisp.

Roast Potatoes

3 small potatoes

Olive oil

Salt and pepper to taste

Cube potatoes into small pieces. In a small board toss potatoes with salt and pepper. Add to small pan. Roast potatoes the same amount of time as tofu and it should be done around the same time. Turn every 5 minutes.

Spring is finally on its way and the vegetables are being planted and soon will be picked from the farms and heading to the local farmers’ markets! I will be out and about signing Farm Fresh Nutrition! Stop by and see me at the West Asheville Tailgate Market on April  14 and stay tuned for more events to come. If you aren’t in WNC, you can get the book on Amazon or on my website!


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Mar 18 2015

Great Beginnings: Getting Back to Our Roots! Potatoes

I am a day late to celebrate St. Patrick’s Day season with my potato post but I hope that you enjoy my potato and greens pancakes! This is a great time to plant your potatoes in your garden. They are a super fun thing to grow even in a large patio pot for kids. Potatoes have gotten a bad name in the past and in moderate amounts, they are a healthy food and are rich in potassium, vitamin C, iron, vitamin B6, magnesium, protein. My husband’s grandma always said to wait until the new moon to plant them. Here is a little bit from Mother Earth News on how to officially plant them



Potatoes can also be part of a diabetic meal plan also. The most common way that people in the United States eat potatoes is fried and in large portions or as a huge baked potato which may actually be four servings and topped with lots of butter and sour cream and even bacon and cheese! The portion and the toppings could the fact that the potato has such a bad reputation.

There are lots of great heirloom varieties of potatoes which include dark red norland, Swedish peanut fingerling, yukon gold, kennebec, red pontiac and all blue. These are available at Sow True Seeds here in Asheville.



Here is a spring recipe that you can make with greens and baby potatoes from a local farmer! Make them for breakfast! They also make a quick healthy meal for supper! I topped these with Greek yogurt and scallions. They remind me of sour cream potato chips!

Green Potato Pancakes

1 pound potatoes grated

10 ounces spring greens, washed well, sliced then, sauteed in olive oil with liquid squeezed out

2 tablespoon your choice of fresh herbs

1/4 cup flour

Salt and pepper to taste

1 tablespoon oil

1 large egg, beaten

1/2 cup onion, grated

1/4 cup grated hard cheese (preferably local)

Oil for pan frying

9 inch cast iron skillet

Mix all the ingredients together. Heat oil in the pan and add the batter at about 1/8  cup at a time. Let brown and flip. Let get brown on the other side. Drain well on paper towels.

Makes 8-10 pancakes at 2 per person to make 4-5 servings.


This makes an easy vegetarian recipe which you can also make with sweet potatoes. If you would like more seasonal meals for spring sign up for my newsletter! Please also feel free to share this recipe with your friends on face book, pinterest, twitter and would love for you to send a comment on the blog!


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