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. 

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!

Turn Winter Blues into Colorful Hues

Early February, cold and blustery, is often a time of year I hear from people in a winter "funk".  While these individuals aren't suffering from Seasonal Affect Disorder (SAD), they are none the less suffering.  And yes, suffering is part of the human experience.  But I'd like to investigate why these people are feeling this way and find some remedies.

Aside from the obvious, less day light, frigid temperatures, heck even the aftermath of a jubilant holiday season, it is not uncommon for people to find themselves unhappy in early winter.   A lack of physical activity, possibly the intake of heavier meals, and an overall feeling of being inhibited no doubt is frustrating.

To assist myself in not feeling this way, there are a couple of things that I do.

1. Walk the dog.  Dogs can handle the weather better than we can.  And in fact, they prefer to get the activity than to not.

2. Daily yoga.  OK, maybe daily is stretching it- no pun intended.  But having yoga on my to-do list every day means that I usually get to it a few times a week.  Great for flexibility, stress reduction, cardio, and self worth.

3. Open the shades!  The sun is out there even if it is winter.  I try to get the most of the daylight each day when I can.

4. Eat lighter foods that are whole!  Winters used to be meatballs and pasta weather.  In our new adventure, lentil vegetable stews and vegetable egg stratas are taking over.

5. Spend more time in the kitchen.  Because we can't go out all the time in the winter, my daughter and I often find fun "projects" to do in the kitchen.  It could be baking a cake with sugar alternatives or cutting a rainbow of vegetables for an evening meal.

6. Do an art project.  My husband likes to paint.  My daughter likes to draw.  I'll do anything with the colors of the rainbow.  The process and the accomplishment of art activities help us to feel good even when we can't be outside:)

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!

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/

Shades of Green with Sage Upon Summer

Healthy quinoa spaghetti in a butter sage sauce.

I've posted about sage before.  It was earlier in the year last time.  It's June ~ almost summer June and my sage is growing these beautiful smelling leaves.  Sage leaves are great for cooking with or drying and burning. Both offer benefits to your overall wellness. 

Our recipe today will feature SAGE.  One of my favorite meanings of this word is: a wise person.  And a wise choice of an added flavor.  Look up SAGE: it holds so many meanings.  As a plant, sage has been around and popular since ancient times.  Thought to ward off evil spirits, work as a local anesthetic, and increase a woman’s fertility, to name a few, this plant had its importance.  Its official name is Salvia officinalis, and while it goes by many names, I like the Greeks etymology, which is “island tea”. 

We often think of sage in fall when it so pleasantly appears in stuffings and such.  But for today, let’s think of sage as green, a reminder that Spring has blossomed and Summer is around the corner.  A blessing of the growth that is alive outside. In remembrance of my Spring trip to Italy, today’s dish is an adaptation of one of my first dishes from when I first lived in Siena, Italy.

I remember entering the trattoria, the family run restaurant, as a silly young American college student, being famished and knowing little to no Italian.  Partnered with my dear friend, Martha, we were seated in the small, quaint dining room – alone.  Apparently we hadn't figured out their meal timings yet but the happy family invited us in and served us right.  We had Ravioli with a Sage and Butter sauce; it was ridiculous.  I remember little thereafter since the owner introduced us 19 year olds to the drinking of an appertivo, vino di tavolo and digestivo (you can read more about these in my post about The Big Night) http://www.vitaaterra.com/2013/02/tri-colored-risotto-from-movie-big.html . 

Simply put – we were sloshed.

I’d like to re-do the Butter and Sage recipe to fit into my diet where I try to limit durum wheat pasta and high fatty foods, like butter.  We’ll use quinoa pasta and olive oil to make this simple, yet ultimately satisfying dish, just light enough to know Summer is upon us, with shades of green J.

Painting from Koehler's Medicinal Plants (1887)

Spaghetti w/ Fresh Sage Sauce                                                                                  serves 4

http://www.quinoa.net/127/index.html

INGREDIENTS

One box of Quinoa spaghetti

3 T. olive oil 

2 T. butter

8 fresh sage leaves

a splash of white wine                                       10 garlic shoots, diced

½ a lemon, juiced                                             1 lb. of asparagus, steamed and chunked

¼ c. pecorino-Romano

Salt and pepper to taste

Instructions:

1- Put a large pot of water on, to boil your spaghetti.  Cook as box directs.  Save some of the cooking water.

2-  On the stovetop, on a low heat, melt butter and heat olive oil.  (Mario Batali says cook until you see a “noisette” or golden brown color from the butter.  This is the butter’s thinnest liquid form.)

3- Now add the garlic shoots and the sage leaves (that have been cleaned if plucked from your garden) make sure they get fully coated and then splash in a little white wine and let it sizzle off.

4- Once the leaves are covered and the wine has sizzled for 1-2 minutes, remove from heat.  Then add lemon juice.  Whisk a bit to emulsify.

5- Return sauce to low heat.  Stir in the asparagus. Gently pour in the spaghetti and a little of that cooking water, very little (too much will make the sauce watery).  Add cheese.  Toss pasta in sauce to coat each piece.

6 – Serve and enjoy.

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A Kale Affair to Remember

Have I told this story before?  The one about how I hated kale.  How kale and I had such adverse reactions that we couldn’t even try to form a relationship?  How the EAT MORE KALE bumper stickers actually made me cringe?  I smile to myself just thinking about that time from my -not so distant past-. Kale is dated back to the Middle Ages when it was the most eaten vegetable in Europe. Why then, had I felt so estranged and even turned off by it?

Kale was a big deal in Vermont while we were living there.  I had a nutritional educationalist come speak to my high school class one day.  She had them make kale smoothies.  I never heard the end of it.  Those teens were more than disappointed in their green shakes over something more common to a high school cooking class, like popcorn balls or no bake cookies.  But alas, my role as an educator was to facilitate their experiences (Oh but I wasn't in class that day; not interested in a kale smoothie).

I lived with my sister for a while and she used kale.  And it so seem so foreign and strange.  She made kale chips and I wouldn't even try them.  Imagine the role model I was for my daughter…

Then we returned to New Jersey, state of our upbringing, and I started working on farms to connect to the nature piece I need in my life.  While gleaning for Rolling Harvest Food Rescue, http://www.rollingharvest.org/, the founder and executive director, Cathy Snyder, encouraged me to end my hate with kale!  She challenged me to eat the baby kale we were picking at Gravity Hill Farm http://www.gravityhillfarm.com/ - RAW.  

You know, it was a beautiful summer day, the sun shining so bright and strong (we often needed water and rescue in the shade).  But the big beautiful sky was blue and we were all on a high with the idea of collecting free, organic, expensive vegetables, for people in need.  So I just did it.  While harvesting, I just ripped a kale leaf off, pushed it in  my mouth with all five fingers, and began to chew.  Then another leaf, and another leaf.  I was shocked.  For a split second, an out of body experience had me peering down on myself with a crooked eye, wondering when the hell did I turn into a glutinous kale eater! But then I returned to the moment and chewing and tasting and swallowing and bring another and chewing and tasting and swallowing and all throughout the matnra - enjoying. It tasted amazing, so tender. Why had I been so scared?

My relationship with kale was headed in a whole new direction.  I didn’t know it at the time.  My mom signed up for the CSA at Sandbrook Meadow Farm http://www.sandbrookmeadowfarm.com/.  And wouldn’t you know it but kale was one of our first arrivals.  I was leery about how kale would be used and let my mom take it with her share, leaving me and kale apart. 

OK so fast forward, mom’s making the kale, she’s making a soup, She’s saving me a portion.  Oh my Universe!  I love it.  I want it.  Next time we go to the CSA I ask mom to take 2 bunches of kale.  “Do you want to take one home?”, she asks me.  “No, no, no,” I am clear as I back away from the giant leafy green in front of me.  “But make me that soup please.”  Some might call this ‘The Tipping Point’.

From then on, kale is a part of my weekly diet.  I love it.  I cook it.  My family now loves it too.

Enjoy your Fall Equinox.  Make Kale and Sweet Potato Soup!  I did with all plants from either my backyard garden or the CSA farm.  100% organic and local.

                            

Kale and Sweet Potato Soup                                                                        serves 4 as main meal

INGREDIENTS         

                          

1 med onion, diced                                                               12oz diced tomatoes

6 cloves of garlic, whole                                                       2 cups broth

¼ cup olive oil                                                                      2 cups water

1 bunch of kale                                                                     3 sweet potatoes diced

2 t salt                                                                                  1 can pinto beans (or Northern Italian beans)

some dashes of black pepper

2 T fresh basil                                                                                    

2 t. dried parsley                                                                             

Instructions for meal creation:

1 – Prep work: dice onions, peel garlic, wash and massage kale, then cut into 2 inch strips.

2 – Heat oil medium.  Add onions first for 3-5 minutes, stirring occasionally.  Press garlic in using a garlic press and stir it constant, as to not let the garlic burn.

3 – Add kale and basil and make sure they get mixed well with oil.  Then add in tomatoes and liquids.

4 – Cook for 5 minutes.  Once it is to a boil, add sweet potatoes.  Simmer on low for 30 minutes.

5 – As the soup cooks, taste it for seasoning.  Adjust seasoning as needed.

6 – Add pinto beans.

7- Mix in scrambled eggs and noodles.  Coat all ingredients well.

8 – Serve and enjoy.

Who Knew?

What's New and Beneficial About Kale

• Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.
• Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
• Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.
• Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

Turkey Breast Slow Roasted

Early spring is wild and crazy.  Warm days with sun; cool days all gray.  The weather fluctuates and maybe everything does as well.  The trees are budding and flowering.  Rivers are raging after storms.  Teenagers are laughing.  It's a cool time, al fresco.

Here's an idea that's easy, cheap and good for you too.  I'm slow cooking a turkey breast for the week's lunch meat.

1 turkey breast (>5 lbs)
3/4 cup water
1 tsp olive oil
1 2 chopped garlic or garlic powder
1 2 parsley
1 tsp salt
1 T basil
1 T oregano

1.  Mix water and all spices.  Whisk.
2. Place turkey breast in slow cooker.
3. Pour herb mixture on top.
4. Cook on low for 7-10 hours; turkey is done at 170 degrees

Cool, slice and store :)

Warm Up with Sweet Potato Chili

I'm a big fan of sweet potatoes.  I like to limit the amount of meat, starch, and unhealthy fat that we eat...so this dinner is a great new addition.  Plus with the polar vortex of chilliness outside, I guess chili is the way to go!

I made it the other night and my family loved it!  The recipe serves 6 but since we're a family of 3, I had 2 quarts of extras.  In this life it is so gratifying to have my 12 year old daughter ask for Sweet Potato Chili for a meal day after day.  I love that she appreciates the goodness of whole foods and enjoys them. :)

So here's a little chili history.  "Chili" is the Spanish word for a chili pepper.  The chili we eat here in America is typically a meat, chili peppers and sometimes beans (depending on what geographical location your from). I did an internet lit review and found that the origin of chili is a mysterious one, left only details that seem more like folklore than history.  Since the spices in chili are of Spanish origin, it is believed they had influence on the creation of the dish.  However most reports say eitherNative Americans or early Colonial Americans travelling towards the southwest were first started stewing meat, meat lard and spices, among which were chili and cumin. Beans could be a Mexican influence.  Needless to say, chili is an American dish that varies depending on where you are eating it :)

I cooked ours in a dutch oven on the stove top.  Pretty easy meal to prep for and cooks a total of about 45 minutes.  Heats up great as leftovers.  This can also be cooked in a slow cooker.  I was thinking one could sprinkle a tablespoon of cheddar cheese on it or a dollop of plain yogurt or sour cream.  Regardless, I think you should try this out.

Chili w/ Sweet Potatoes                                                                                                serves 6

1 onion, chopped

2 pepper, chopped

4 cloves of garlic, crushed

1 T chili powder

1 T cumin

2 t cocoa

¼ t cinnamon

S & P

28 oz can of diced tomatoes (or crushed)

1 can black beans

1 can kidney beans

1 sweet potato, cubed (like to add 2J)

1 avocado, sliced

Slow Cooker Method:

Chop vegetables.

Measure out spices.

In a large bowl, mix onion, pepper, garlic, chili, cumin, cocoa, cinnamon, salt, pepper,                tomatoes.

Rinse beans.  Add with sweet potato and beans to bowl.

Cook on high 3-4 hrs or low 6-8 hrs.

Serve with 3 avocado slices atop your chili.

Yum.  I serve with bread and butter.

Stove Top:

Sauté onions and peppers about 8 minutes until tender.   Then add garlic and spices.  Mix well and continuously. This process should be no more than 2 minutes.

Add tomatoes and bring to boil.  Simmer on low heat 20 minutes.

Add beans and sweet potatoes.  Cook covered for about 25 minutes or until sweet potatoes are tender.

Serve with 3 avocado slices atop your chili.

Yum.  I serve with bread and butter.