Lemon Chicken in a Slow Cooker

This dish serves up seasoned, browned chicken breasts that are slow cooked with lemon juice, garlic, and chicken stock. It's a wonderful 'fix and forget' recipe that is easy and pleases just about everyone. Serve with rice or pasta, or eat with a salad.

Ingredients

·        1 teaspoon dried oregano

·        1/2 teaspoon salt

·        1/4 teaspoon ground black pepper

·        2 pounds skinless, boneless chicken breast halves

·        1 tablespoon butter 

·        2 tablespoons olive oil

·        3 tablespoons fresh lemon juice and lemon slices (optional)

·        2 cloves garlic, minced

·        1 cup chicken stock

·        1 teaspoon chopped fresh parsley

  

Directions

1.   In a bowl, mix the oregano, salt, and pepper. Rub the mixture into chicken. Heat the olive oil and butter in a skillet over medium heat. Brown lemon slices and remove. Brown chicken in this for 3 to 5 minutes on each side. Place chicken and lemon in a slow cooker.

2.   In the same pan, mix the water, lemon juice, garlic, and stock. Bring the mixture to boil. Pour over the chicken in the slow cooker.

3.   Cover, and cook on High for 3-4 hours, or Low for 6-7 hours. Add the parsley to the slow cooker 15 to 30 minutes before the end of the cook time.

4.   Serve chicken over a bed of whole wheat spaghetti, brown rice or leafy greens and sprinkle Parmesan on top!

Escarole and White Bean Soup for the last of our winter days...

Escarole and White Bean Soup                                                 servings: 6

2 Tbs. olive oil
1 small onion, sliced in 1" pieces
1 small red pepper, 1" chunks
3 cloves of garlic, pressed or minced
1 tsp rosemary
1/8 tsp red pepper flakes
1 head of escarole, easily found at the grocery store, coarsely chopped
5 cups liquid (I use a combination of broth, water, and veggie bouillon
1 can (12 oz) chopped tomatoes (OPTIONAL)
1 can (1 5oz) small white beans (though if you prefer, you could do cannellini/ Great Northern White beans
salt and pepper
grating cheese
bacon/ham crumbles (OPTIONAL)

Instructions:

Heat oil in a large soup pot.  Gently saute onion and red pepper  for 10 minutes, stirring often and lowering heat to prevent burning.  Next add your garlic.  Cook for about 30 seconds and add rosemary and pepper flakes.  Stir in escarole just long enough to coat with oil and begin to wilt 2-4 minutes.  Add in water, broth and tomatoes. Cover and cook for 10-15 minutes.  With 5 minutes left stir in beans (make sure you rinsed them first!) and salt and pepper to taste.  Turn heat off.  Add 2 Tbs of grating cheese and stir.  Let stand for 10 minutes.  Serve.

Quick Kale Soup for the last days of winter

Quick Kale Soup

servings 2

2 T olive oil

1/4 sweet onion, diced

3 small garlic cloves

one bunch of kale

about 7 asparagus stalks

1 T white wine

1 cup broth

3 cups water

3 T red mahtjang (miso) sauce

1 t sesame oil

1 T soy sauce

1/4 t salt

1. Prep all vegetables first.  Chop onions, peel garlic, rinse and chop kale, rinse and snap asparagus. 

2. Warm oil in pot.  Add onions and sauté 3-4 minutes, until golden brown.  Crush in garlic and cook for 30 seconds.   Add kale and tossed to get all leaves lightly coated with oil.

3. Splash in white wine and cook for 1 minute.  Then add in all liquids.  Stir gently.

4.  Add in remaining ingredients, stir again, lower heat so that the soup is at a light simmer, cover and cook for 20 minutes.

5.  Enjoy!

Time To Slow Down Time

With autumn in full bloom, per se, changes are in the air. Trees are slowing down and leaves are turning brilliant colors.  Cool mornings arrive with a moist feel. Evenings grow cooler as the sun sets. Busy, too, with our lives now that a school year has started, a harvest time in full swing. This is the perfect time to stop and smell the roses; slow time down.

And, when it comes to preparing whole foods for our families, there is a way to slow things down and be efficient at the same time. It is called a slow cooker! Here is how simple and delicious it can be:

Curried Chicken and Veggies
serves 4

4 pieces of chicken on bone (legs and thighs)
2 sweet potatoes, diced
3/4 cup of lentils
1 cup baby carrots
1 small onion, chopped
1 bunch of kale, chopped
2 large cloves of garlic, pressed
2 T olive oil
1 T curry
2 t cumin
1/2 t turmeric
1/4 t ginger
S&P
2 t vegetable bouillon
3 c water

Add everything to slow cooker. Mix so that everything is coated. Cook on low for 8 hours.
Serve over brown rice or serve with crusty bread.

A simple, nutritious, and delicious whole food meal. 

Beautiful Infused Waters

14 Beautiful Infused Waters To Drink Instead Of Soda

Make each with 6 cups of water and ice. Recommended to make in the evening and let sit overnight for stronger flavor. Or, if short on time, prepared and refrigerate for 10 minutes.

You can also muttle your fruits and herbs to intensify flavoring.

Healthy, hydrating, and homemade.

1. Strawberry, Lemon, & Basil                                         2. Orange & Blueberry

                                                               

4-6 strawberries, hulled and cut                                               2 oranges, cut into wedges

1/2 lemon, sliced                                                          a handful of blueberries
Small handful of basil, scrunched 

3. Watermelon & Mint                                                      4. Citrus & Cucumber

                                                       

1 cup cubed watermelon                                             2 large oranges, sliced              

1 handful of mint leaves                                            1 lemon, sliced

                                                                                   ½ large cucumber, sliced

                                                                                   1 handful of fresh mint

5. Strawberry, Lime, & Cucumber                                      6. Citrus & Cilantro

                                                              

1 cup sliced strawberries                                                    1 orange sliced

1 cup sliced cucumbers                                                      ¼ cup cilantro leaves

2 limes, sliced

1/4 cup fresh mint leaves

7. Rosemary &Grapefruit                                                   8. Blueberry & Lavender

                                    

half a grapefruit sliced                                                                    1/2 pint blueberries

several sprigs of rosemary                                              couple of springs of Lavender Flowers

9. Cantaloupe, Honey & Mint                                             10. Kiwi & Cucumber

                                                         

1 cup sliced cantaloupe                                                6 kiwis, peeled, sliced

1 tsp honey                                                                   1 large cucumber, peeled, seeded

Handful of mint leaves

11. Honeydew, Lime & Raspberry                                   12. Grapes & Pineapple

                          

1 cup honeydew, cubed                                                      1 cup pineapple

½ lime, sliced                                                                     ½ grapes, sliced

Handful of raspberries

13. Apples & Cinnamon                                                    14. Mango & Ginger

                                   

1 apple, thinly sliced                                          1 in Ginger Root, peeled, sliced
1 cinnamon stick                                                1 cup fresh or frozen Mango

Rainbow Vegetables w/ Curry & Coconut Sauce

Rainbow Vegetables w/ Curry & Coconut Sauce

served with Brown Rice Noodles

yields: 5

1 c. red pepper

1 c. carrots, 1 inch strips

1 c. onion, in strips

1 . asparagus, 1 inch pieces

1 c. broccoli florets, blanched

1 can black beans

2 T. olive oil

2 tsp. curry powder

salt & pepper, a few dashes for taste
small can coconut milk (5 oz)

1/2 package of brown rice noodles

3 eggs, beat, fried, cut in 1 inch strips

Prepare veggies.  Start w/ onions, peppers and carrots.  Saute over medium-low heat in olive oil until tender, about 8-12 minutes. 

Stir in curry once veggies in pan are coated in the oil.  Continue another few minutes as curry until curry becomes fragrant.

Mix in the asparagus.

Add broccoli after about another 8-9 minutes.  

Check your food a few times for desired texture.  I prefer my veggies a bit crunchy and still packed with their nutrients.  Some people, however, may cook longer for the vegetable to get a bit softer. Just remember, the longer you cook the vegetable, the less nutrients it will have to offer you.

Meanwhile, cook the brown rice noodles.  I sprinkle sea salt and olive oil into the water.   

At some point you’ll also need to cook the eggs.  Fry on both sides in a ½ tsp. olive oil.

Combine noodles and vegetables.  Add sliced egg to top.

Enjoy!

Baked Chicken and Vegetables

The title sounds so simple and there's a reason for that....IT IS SIMPLE.  This could quickly become a household favorite: for the chef and the eaters alike.  Baked chicken with vegetables dish is mostly about the prep; chopped vegetables, defrosted meat, and a preheated oven are key.  You can also switch up the vegetables based on your likes.  You could do things like sweet potatoes instead of potatoes and fennel instead of celery, or add things peppers and cauliflower.  The options are endless.

This dish can make a great one dish dinner.  Eating 1/3-a whole chicken thigh for your protein, 1-3 cups of vegetables, a few potatoes with natural carbohydrates  - means you will enjoy a delicious, satisfying - balanced meal.  And you have an hour and 20 minutes of down time :)

serving size 2-3
3 Tbsp olive oil
2 chicken thighs
2 beets
3 small potatoes
4 large carrots (6 small)
1/2 an onion
4 stalks of celery
3 cloves of garlic
salt & pepper

Directions:
1. Preheat oven to 325 degrees F.
2. Slice vegetables in equally sized pieces.  Set aside garlic cloves.
3. Drizzle about a tablespoon of olive oil on the bottom of a shallow baking dish.
4. Next, place the chicken in the middle of the pan.
5. Place vegetables in so that there are few over laps.
6. Crush garlic and spread on top of chicken vegetables.
7. Sprinkle 1/8-1/4 teaspoon of salt and 1/8 teaspoon of pepper over entire dish.  Then drizzle remaining 2 tablespoons of oil.
8.  Cover with foil and bake for 1 hour.  Then take foil off, raise oven heat to 375 and bake 20 minutes.
9.  Dinner is served.

Heavenly Sweet Potato Fries

...as the story suggested, our character made these baked fries for her family.  They were such a hit - ketchup was not even needed!

Sweet potato origin:  The sweet potato is thought to be from either Central or South America.  We do know that these tubers were domesticated at least 5000 years ago with additional theories that sweet potato remnants could be found in areas of Peru dating as far back as 8000 BC.

If you like tried and true food, this is one that is clearly a proven staple throughout human history.

OK get ready for the health benefits...

1. They are high in vitamin B6: B6 helps reduce a chemical in our bodies that has been linked with degenerative diseases, including heart attacks.

2. They are a good source of vitamin C: C is a well-known vitamin, know for warding off colds and flus.  But did you know it also aids in bone and tooth formation, digestion, and blood cell formation. Not to mention it produces collagen - which helps maintain your skin's youthful elasticity.

3. They contain vitamin D: D is again another popular vitamin know for its help with the immune system and plays an important role in our energy levels, moods...just to start.

4. Sweet potatoes contain iron: You need iron for energy but it as is important for white blood cell production, resistance to stress and proper immune function.  Again...this is just the beginning of this mineral's benefits.

5. These tubers pack magnesium: This mineral aids in relaxation and anti stress.  Bodily functions including healthy arteries, blood health, bone health, muscle strength, and nerve function are also improved by mag.

6. They are a source of potassium:  and important electrolyte that helps regulate your heartbeat and nerve signals.

7. Sweet potatoes contain carotenoids:  That orange color gives this away.  Most notably known for warding off cancer and protecting against aging.

                                

For other recipe ideas:     www.health.com/health/gallery/0,,20600272,00.html



EAT THEM!

Baked Sweet Potato Fries

5 sweet potatoes or yams

2 Tablespoons Olive Oil

Sprinkle of paprika, garlic powder, salt

 

Instructions

1.       Preheat oven to 400 degrees.

2.        Peel sweet potatoes and cut in long thin pieces, like French Fries.  Put all cut sweet potatoes in a large mixing bowl. 

3.       Pour olive oil over potatoes and mix until each piece is coated.

4.        Lay sweet potato pieces out on a baking sheet. 

5.       Sprinkle the spices lightly over sweet potatoes, covering each with a dusting of spice.

6.       Bake 15 minutes.

7.       Using a spatula, flip sweet potatoes.  Bottom side should be crunchy now.

8.       Bake another 15 minutes.

9.       Cool and serve.

Monday Night Fare

Working from home had its advantages.  Namely, she worked her own hours.  Sometimes early mornings, sometimes late afternoon.  Other times she'd worked in the evening.  One thing was for sure, when she was in a zone and accomplished her work, the next thing up would always be something the kitchen.

On this particular day she had done the early morning work routine.  Although it sometimes saddened her  bit to lack more professional opportunities at her disposable, she still completed her professional tasks with care and concern.  And then with the time her situation allowed her to be free, she decided to prep up a dinner to die for.  Well, not exactly.  But it would be delicious, nutritious, and might even look pretty.

The menu was set:

Juicy Baked Turkey Burgers

Tangy Sweet Potato Fries

Baked Potato Halves (b/c the others in her family loved)

...and finished with 

Broccoli and a Lemon/Oil Emulsion

Now at 1:30 in the afternoon there is only so much you can do to prepare for dinner.  She did exactly that.  A quick rinse of the fresh broccoli her mother had brought her from the CSA and she had it cut up and in the steamer.  She slyly noted the freshness of the broccoli as condensation bubbled from the truck as the knife exposed the flesh.  

Next up, potatoes.  The potatoes were a cinch and therefore, she'd make them for the potato lovers in her family.  She, however, was a sweet potato woman.  The potatoes were dressed lightly with olive oil, salt and pepper.  The sweet potatoes, however, took much more time, effort and energy.  After rinsing the large tubers, she sliced off four sides of each one, making the sweet potato flat on all four sides.  Then she proceeded to cut them, first in centimeter slices, then in long strips making them look like a French fry.  

The orange delights were put into a large mixing bowl topped with salt, pepper, fresh diced garlic and paprika.  She tossed the fries realizing she needed a bit more strength to get the job done.  This was something she learned through yoga, grounding her feet into the earth, she used her stability and core to power through the mixing of the sweet potatoes and spices.  She alternated with her non-dominate hand to double the challenge and get her other side interacting in this feat.  Finally she drizzled the olive oil, which made the mixing smoother to her delight.

Ground turkey.  Hrrrumph.  How would she make this something the three of them would enjoy? She thought a long time, googled turkey burgers to see the world wide web's takes on these lean patties. Eventually, she designed a plan for preparing the meat on her own.  She would mix the meat with a plethora of tasty ingredients and then make patties to bake.  The thought of some homemade guacamole to top her burgers seemed lovely.  An idea for later...

It was a nutritious dinner that even her child would enjoy.  Lots of flavors and colors and fabulousness.  To see recipes for each menu item, see following posts.

Quick Kale Soup

SCROLL DOWN FOR RECIPE OR ENJOY A PAGE OUT OF THIS STORY…..

Mid October was when she started dressing in layers.  The entrance of cold somehow bit her at the core and she was already striving for warmth even before the winter approached.  Having cleaned up and dressed in comfort, she decided to brew up a warm soup for her midday sustenance.  The kale had now been sitting in the refrigerator for over 2 weeks.  She couldn't bring herself to dispose of it. So precious in nutrients, born of the land, the kale must be eaten.

And that was that.  Into the kitchen she found herself preparing the raw vegetables that would encompass her soup di giorno (or du jour); Italian or French, whatever suits your fancy.  She started with dicing the onion just a quarter of a Vidalia and let that begin to sauté in some olive oil as she quickly washed the kale, massaged it, drained it and chopped it.  Next, 3 cloves of garlic were peeled for the press.  A last minute addition came as she opened the fridge and searched for any hot ideas: asparagus (out of season but something she was drawn to at the store- a longing).  

Into the onions after 3 minutes by themselves, she added the garlic and stirred.  Garlic is delicate and therefore she would only sauté it for 30 seconds.  The kale was ready and dumped in with enough oil from the beginning to cover the greens gently.  She tossed the vegetable mixture together then added a splash of Pinot Grigio and listened to the sizzle.  About a minute later the liquids were added with one part broth and three parts water.  Her friend had given her some Korean red mahtjang sauce (it is miso with Korean red pepper), which she added a few large spoons of and stirred into the liquidly, vegetable mixture.  She topped it off with a shake of sesame oil, soy sauce and a few dashes of salt.  There.  Lunch.  Yum she thought, although as she leaned over the bubbling brew to get a whiff, the scent was not enticing nor promising as it only smelled of raw kale.

At home in the kitchen, her easel, her medium, her art - she lowered the heat down to a light simmer, stirring once more and then covered.  She walked away with a sense that everything would come together in time.  And she was actually a little excited to see how it came out.  She let it cooked for 20 minutes.  

What she made was a masterpiece.

The smell had morphed into a deliciousness she couldn't explain.  The asparagus was tender and the kale was enlivened.  The golden brown sautéed onions added a sweetness to the taste.

Another lovely afternoon of caring for herself, practicing her art and making a concoction that was healthy and pleasant, extremely pleasant, to her palette. 

Quick Kale Soup

servings 2

2 T olive oil

1/4 sweet onion, diced

3 small garlic cloves

one bunch of kale

about 7 asparagus stalks

1 T white wine

1 cup broth

3 cups water

3 T red mahtjang (miso) sauce

1 t sesame oil

1 T soy sauce

1/4 t salt

1. Prep all vegetables first.  Chop onions, peel garlic, rinse and chop kale, rinse and snap asparagus. 

2. Warm oil in pot.  Add onions and sauté 3-4 minutes, until golden brown.  Crush in garlic and cook for 30 seconds.   Add kale and tossed to get all leaves lightly coated with oil.

3. Splash in white wine and cook for 1 minute.  Then add in all liquids.  Stir gently.

4.  Add in remaining ingredients, stir again, lower heat so that the soup is at a light simmer, cover and cook for 20 minutes.

5.  Enjoy!

Braciole

Its just another Wednesday evening.  Work went fine.  Pretty easy livin'.  The most daunting thought that lingers is simply what to have for dinner.  As a perfectionist in some striking ways, she relishes in the fantastical thoughts where she creates a masterpiece to serve each night.  And truth be told, mostly she does this with ease and enjoyment.  Still...none of this answers the question: what will she have for dinner tonight?




The chicken thighs were taken out of the fridge early that morning in anticipation of 'something' for dinner.  At around 6pm when she realized nourishment was going to be a necessity for herself and her family, a light bulb glowed above her head.  BRACIOLE (pronounced bra-sh-Ole) is an Italian American dish that originated from Sicily, Italy.  The concept is the same:  thin pieces of meat layered with a mixture of cheeses, spices, bread crumbs, prosciutto, pine nuts, well, whatever it is you fancy you can add in yourself.


So there it was: bracciole, that's what she would have for dinner.  Her childhood memories of bracciole are quite nostalgic and at the same time different from what she was about to embark on this evening.  And here she took a brief pause to remember the past.  Growing up, her family made braciole with beef and a light stuffing mixture of grating cheese, herbs and spices, and the few with raisins too.  They were rolled up, tied with thread, and cooked in the sauce.


Tonight's dinner is a twist on the old way...


BRACIOLE DI POLLO
serving size 6


1-1.5 pounds of chicken thighs, boneless
1 1/2 cups bread crumbs
1/4 cup grating cheese
1/4 cup cheddar cheese
1 t parsley
1/2 t oregano
1/2 t basil
1/4 t salt
dashes of pepper
2 cloves of garlic, crushed
2 eggs, beaten well
1/4 olive oil
1 c cooked spinach, chopped


1 lb. spaghetti, boiled as per package instructions, dash of salt added to water
2 cups tomato sauce


Directions:
To begin gently lay the thighs out and place them between two sheets of wax paper.  Then thin out.  She started by rolling with a rolling pin but when that proved challenging, she used the end of a rolling pin as a mallet and gently but with strength, thinned the chicken.  Lay on plate, set aside.




Picture compliments of Mario Batali stuffed chicken legs braciole di pollo.
Cook the spinach and preheat the oven to 450.


Then to the mixture.  Its a stuffing, find your own flavor.  Here's what she did.  She mixed the bread crumbs with the finely grated cheeses.  Then the spices were added and the mixture tossed to blend well.  Next the crushed garlic and then the eggs.  She ended with a few heavy splashes of olive oil, for taste, moisture, health, and vitality!  Lastly the spinach was blended in well.


The mixture gets layered on top of each piece of chicken.  It should be about 1 cm deep and pushed in gently to create a unified bond to itself and the chicken.  She covered each piece of chicken with the mixture and then individually rolled each up, spiraling the chicken and the stuffing, creating a delectable union of tastes and a visually stimulating sacred spiral.  Each was tied with two pieces of twine, knotted for security.  A few pieces of chicken had broken off during the meat thinning debacle and now she used those strays to patch up areas on her braciole that needed covering.


A lightly oiled pan cooks these nicely.  They were laid in and then the extra mixture was used to top them.  This time a thin light stream of olive was dashed twice over of each braciole.


She baked them for 38 minutes.  Once in, the meal felt quite easy and was quickly unfolding into effortless success.  


 Last would be to boil pasta water and cook the spaghetti.


With a fire in the woodstove and her daughter next to her doing her school work, this woman could revel in more peacefaul, fulfilling moments of her life. She curled up in the papasson chair and jumped into her current love affair, a book she got for Christmas, The Marriage Plot by Jeffrey Eugenides.  Braciole, just the sound of it seems complicated and time consuming and wonderful all in one breath.  But alas, things aren't always what the seem.

The 20 minutes of reading, the quick dinner, it all seemed so perfect.


But wait...


Let's finish this recipe.


She let the chicken bracciole sit for a few minutes, then placed them on a plate and left the hot baking dish on the stove top.  She mixed the 2 cups of sauce into the pan to heat it up.  Then the spaghetti was thrown in and mixed.  Lastly the chicken braciole were sliced and laid on top of the spaghetti covering the dish with their sprials, and offering an image and contemplative idea about creation and growth, as spirals symbolize, and the comfort of food as the palate was revered and satisfied.

And the leftovers the next day....divine. In the end, another masterful meal was created as art.

Chocolate Covered Coconut Macaroons

How about making a fun treat for yourself?  If you like coconut, you should definitely try this out.  Living fully digging deeper http://www.taprootmag.com/ (The recipe was part of an article titled "Feeling Your Way Around the Kitchen" and that's exactly what you will do with this recipe.)  I found this experience, as I do many others that I'm mindful about, to be very meditative, as I used my hands to work the ingredients into something special.

The author's take in this article is that touching our food has countless advantages.  From learning theories that boast superiority through sensory learning (Waldorf and Montessori), to nerve ending relaxation, writer Cynthia Lair shares a few recipes that allow the chef to use his or her hands as processing tools.

I got excited about the macaroon recipe.  The pictures made them look so appetizing, the ingredients' list sparked my interest, and the idea of making something fun while getting my hands messy- well, it just seemed like I should dive into this adventure.

I did change the recipe up a smidgen and I'd like to share it here with you this Easter.  Here's a picture of my final product.  Yum!

Chocolate Covered Coconut Macaroons
makes 12

ingredients...
2 1/2 cups shredded coconut, unsweetened
1/2 cup honey
2 egg whites
1/2 teaspoon almond extract
1/2 teaspoon vanilla extract
4 oz dark baking chocolate
2 Tablespoons butter
1/4 cup sugar

directions...
1. Preheat oven to 300 degrees F.  Lightly grease cookie sheet.
2.  Lightly oil a measuring cup to measure honey.  Place sweetener in a pan on low heat.  Heat until honey thins.  Then add coconut and egg whites, stirring constantly.  Continue stirring and cooking on low heat for 2-3 minutes.
3. Remove from heat and stir in extracts.  Let cool.
4. With moist hands, make small balls the size of gold balls with the mixture.  Here's where you get your hands messy.  This process can be grueling if you are not attentive.  You will need to cup mixture tightly and pass it back and forth from one hand to the other.  This may take some time but making strong, adhesive balls, while only be a benefit to your final product.
5. Bake for 20 minutes.  Let cool.
6. Melt 3/4 of the chocolate in a double boiler.  Turn off heat and add last 1/4, plus butter and sugar.  Mix well until all melted and blended.
7.  Pour chocolate mixture over each macaroon.  Let sit at room temperature for 1 hour.  Then refrigerate.

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Honey Tofu Stir Fry

With summer on the way, vegetables will become more local and present.  CSA pickups will be loaded with lettuces, spinach, bok choy and and more.  But to get my family to eat these nutritious leafy greens, I have to add a hint of sweetness to the meal.  That’s why I decided to sneak a little honey into my family’s dinner diet.

Honey is a sweet food given to this earth by bees.  Honey bees produce honey through a process of regurgitation and evaporation.  The bees leave their hives in search of flower nectar and sweet deposits from plants and trees.  They gather, modify, and store the nectar they collect in the honeycomb.  As a collective the bees return to their hives and pass the nectar onto the worker bees.   The worker bees, after chewing the nectar to continue to break down the enzymes, eventually spread the nectar throughout the honeycombs.  This is where the evaporation happens and the nectar, over time, becomes a thick syrup.

Local honey is something everyone should incorporate into their diet.  Because bees in your area are collecting nectar that contains the pollen you are ingesting, your local honey is a natural way for your body to develop an immunity to the pollen and its allergens. 

With nature’s treat in mind and the abundance of veggies, I made a tofu stir fry sweetened with a honey sauce.  This dish is a real crowd pleaser and jam-packed with nutritional goodness.

Tofu Stir Fry w/ Honey Soy Sauce                                                                       serves 5 as main meal

INGREDIENTS   

2 T. olive oil (or sesame)                                                         ¼ t. turmeric

½ onion, sliced thinly                                                               ¾ t. ginger

½ red pepper, 1 inch strips                                                      3 T. HONEY

3 carrots, 1 inch strips                                                             1 head baby bok choy, chopped

3 cloves garlic, minced                                                           ½ lb. spinach leaves, chopped

1 T. rice wine vinegar                                                             1 cup broccoli, steamed, cut

¼ c. soy sauce                                                                       1 lb firm tofu

1/8 c. water                                                                           1 egg, scrambled

¼ t. cumin                                                                             1 package brown rice noodles, boiled 2 min

Instructions for meal creation:

1 – Preheat oven to 350. Cut tofu cube into approx. 8 slices ½ inch wide.  Lay slices in a lightly oiled baking dish and drizzle with soy sauce and honey (in addition to the amounts needed above).  Bake for 30 minutes.

2 – Meanwhile, use this time to do your prep work by preparing all of the vegetables.

3 – Scramble egg.  Put to side.

4 – Cook noodles.  Drain and toss with sesame oil.

5 – Begin meal completion.  Heat vegetable oil in large wok.  Start with sautéing onions, carrots, red peppers, and garlic.   Add rice vinegar, soy sauce and a bit of water. Toss well.

6 – Add honey, and veggies making sure to mix stir fry well.

7- Cut tofu into small cubes and add to stir fry.  Mix in scrambled eggs and noodles.  Coat all ingredients well.

8 – Serve and enjoy.

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**Visit the National Honey Board for more information on honey

http://www.honey.com/