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Make Your Own Sauerkraut

June 5, 2016

It may take several weeks but the process is simple and the final product is well worth the wait. Sauerkraut is just fermented or “soured” cabbage that can be made right at home.

First off, collect the following items:

-a fermenting crock
-a head (or more!) of cabbage
-water (about 6 cups)
-kosher salt (about 2-3 TB)

First, heat 6 cups of water and 1 TB of salt until dissolved and then remove from heat.  This will be used later.

Now start with peeling the outside 3-6 layers of the cabbage and hang on to them for later use.

cabbage leaves

Now, layer the bottom of your crock with 2-3 of leaves.

cabbage lining

Next, chop the head of cabbage into skinny slices, adding salt as you put handfuls in the bowl.

cabbage, sliced

Begin filling up the crock with the shredded cabbage until it reaches the top.

crock

Then, place a few whole leaves of cabbage on top of the shredded layer.

cabbage, topped

And gently place the weights on top of that.

weights

Allow this to sit for a few hours and some of the natural water from the cabbage should rise. If necessary, add some of the cooled salt water until the top of the cabbage is submerged 1-3 inches. Then cover with the lid and add the brine to the sealing rim around the cover to prevent oxygen from getting in a creating mold.
crock, sealed

Now you wait! Keep the crock in a warm area (68-72 degrees) for the first couple days and then move it to a cooler area (59-64 degrees) for the rest of the 2 weeks. Be sure to add the salt water mixture to the seal when it runs low.  After 2 weeks you can open the crock to skim off any layer of mold or bubbles (don’t worry, it’s natural) and add more salt water mixture to the original level.  Close the crock up, add to the seal, and wait another 2-4 weeks until there are very few bubbles- the longer you wait, the stronger the sauerkraut gets!

Sauerkraut

Dinners Recipes

Winter Chili Stew

February 2, 2016

Winter Chili Stew is a must for this chilly weather. Make a batch to help you plan your weekly meals. You may also choose to make this stew for game night or any special gathering.

INGREDIENTS:

4 Potatoes OR 10 Baby Potatoes, quartered
6 carrots, cut into 1 inch pieces and halved
4 cups stewed ripe red Tomatoes
4 cups crushed Tomatoes
2 cups sliced Green Bell Peppers
1 Yellow Bell Pepper, sliced
2 cups sautéed Yellow Onions
2 cups Kidney Beans, cooked
2 cup Black Beans, cooked
1 cup Chopped Kale or Pea Greens
4 cups Water Or until ingredients are covered
2 tbsp Fennel Seed
2 tsp Cayenne Pepper
2 tbsp Cumin Seed
2 tsp Chili Powder
2 tbsp Olive Oil

Servings: 10

Instructions: Saute onions, peppers with 1 tsp of olive oil. Slightly cook potatoes and carrots until they are at least cooked half way. Pour cans of tomatoes, beans and corn into stockpot. Add in vegetables and spices to stockpot. Pour water to cover ingredients and stir. Cook on medium heat for 15 minutes, then simmer until served. Options: Serve with Greek yogurt, Blue Corn Chips and chives. May also add ground turkey, pork or beef {choose locally sourced meat if possible}.

{NOTE} Freeze in 2 cup mason jars or containers for future meals.

Snacks Uncategorized

Holiday Bites

December 12, 2015

Holiday tip: don’t go anywhere starving!

These energy snacks are great to have before going to your holiday events. They are also great to serve for parties to kick the cravings of other sweet treats offered or after a workout/yoga class.  Keep them in your car for a quick energizing snack while traveling throughout the holidays.

Carrot Bites

CARROT CAKE INGREDIENTS:
2  carrots
1 cup raw almonds
1 cup raw walnuts
6  dates
1 teaspoons vanilla extract
1/4 cup oats
1 tsp pumpkin pie spice
1 tsp raw honey
1/4 cup shredded coconut for rolling

Place all ingredients into a high speed blender or food processor. Blend until you see all ingredients are a large crumb size. Roll into any size ball of your choice and display on a fun platter.

Add a chocolate twist:

1/2 cup cacao chips/nibs
1 cup raw almonds
1 cup raw walnuts
6  dates
1 teaspoons vanilla extract
1/4 cup oats
1 tsp pumpkin pie spice
1 tsp raw honey
1/4 cup shredded coconut for rolling

These additional ingredients offer a great nutritional boost to these yummy date balls.  Coconut contains healthy fats and fiber with less sugar and cacao is an excellent source of antioxidants, especially those called “flavonoids.”

IMG_5580

Breakfasts Dinners Lunches Sides

Pesto: Easy & Versatile

June 15, 2015

pesto finishedPesto. Do you immediately think of basil + pine nuts? And needing lots of it? Well, you can actually make pesto at home, easily and with some other ingredients that may be in your fridge or an easy grab the next time you go shopping.

Pesto is great because it adds a beautiful color, taste, texture, and nutrients to all sorts of dishes- not just pasta! Add it to a grain salad, a veggie stir-fry, a sandwich, or your scrambled eggs.  Just as it can easily be added to several kinds of dishes, it can also be made with ingredients that don’t follow your regular basil recipe.  Try out this easy and versatile recipe… all of which can be found at Farm Fare Market!

INGREDIENTS:

Pea greens- they’re packed with vitamins A, C, and folic acids and are a low energy density vegetable.

pea greens1Instead of pine nuts, I love using walnuts or sunflower seeds.

walnuts2

You can add olive oil, garlic and any spices you’d like. Now, place all the ingredients into a food processor and blend away, adding more of each ingredient if needed, until you reach a fairly smooth and rich green consistency.

pesto

Refrigerate or you can freeze it and use it at any point you’re craving something fresh and bright! Come visit Farm Fare Market and pick up some of our pesto or the ingredients to make your own! Here’s another one you may want to try using a different green you may not have had before, but you may find invasively growing around.

Shiso is an Asian herb that was crushed and used for lamp oil in ancient times.  Although it’s a member of the mint family, it’s well-liked for its pleasant, cinnamon aroma. It’s used to add flavor and color to many Japanese dishes and its medicinal properties are used to treat inflammation. Top shiso pesto over fish for a dose of vitamins A and K and potassium. I decided to incorporate shiso into one of our CSA bags after being inspired by Heidi Pleso, owner of Fiddlestix in Sandwich. Heidi has been growing shiso in her yard for years and had an abundance to share. Thanks Heidi!

shisopesto

Ingredients:

1 cup Organic Pinenuts                        ¼ cup Extra-Virgin Olive Oil
4 cups Shiso leaves                              Dash Wellfleet Sea Salt
4 cloves Garlic

Place all ingredients into Vitamix or Food Processor and mix until mostly smooth consistency. Serve over spaghetti squash, farro, quinoa, pasta, or any vegetables.

vitamixpesto

If you’re looking for other ways to enjoy shiso, try:

Chopping it up over fresh fruit
Mixing it with your tuna salad
Add it to your roasted vegetables
Add it to you green tea
Add it to your eggs

Shiso

Dinners Lunches Uncategorized

When in Doubt {Start to Sprout}

June 8, 2015

Sprouts are the first shoots of a plant and are tender, delicate, tasty, and highly nutritious.  They are new life awakening.  Once sprouted, our bodies can better absorb essential nutrients like iron, calcium, amino acids, B vitamins, and vitamin C.  When plants are sprouted they are also easier to digest, in their simple sugar and amino acid form.  Sprouts are delicious any time of the year but make for a great source of nutrients and freshness during the winter months.  Winter gardening is about hardy greens and delicate sprouts, providing the bare essential nutrients needed for keeping our bodies ad minds healthy when fresh food, sunlight, and movement are in shorter supply. sprouts

You can purchase sprouted grains at various food stores but you can just as easily do it yourself!  It’s an easy process, offers you fresh and healthy food, and can be a fun project to try.  Sprouts are so good because the biochemical changes that occur during the sprouting process allow them to be more digestible and increase their vitamin content.  For example, the sprouted mung bean has the simple carbohydrate content of a melon, the vitamin A of a lemon, the thiamin of an avocado, and the list goes on.

You can sprout many things! Try grains, seeds, or beans.  For grains, first, find the whole grain you’d like to try sprouting.  You can choose any that still has the germ and bran and has not been altered yet.  For example, amaranth, barley, buckwheat, corn, einkorn, farro, kumut, millet, quinoa, rice, rye berry, sorghum, spelt, or wheatberry all will do the trick.  Try these simple steps:

1-quart mason jar
cheese cloth or screen (to allow water and air through)
metal band or rubber band to secure cover
½ cup of grain
water

1. rinse and drain the grains
2. place the grains in a bowl of water, covered a couple of inches, and soak overnight to release enzyme inhibitors
3. drain the grains and rinse again with cool water
4. place the grains in the jar and cover
5. turn the jar upside down and angled  so that air can circulate in and water can drain out
6. every 12 hours or so rinse the grains with water, drain, and return to the upside-down position
7. continue step 6 until your grains have sprouted, rinse again, store in the refrigerator, and enjoy!

Sprouted Grains

You can also try sprouting seeds and beans with a similar process! To calculate your bean-to-sprout ratio follow these simple guidelines:

1 lb of small seeds = 20 liters
1/4 cup of beans = 1 liter

TIP:
Use 1 TB of seeds OR 1/8 cup of beans to make 2 cups of sprouts

Now, you can sprout pretty much anything- try one of the following: alfalfa, broccoli, sunflower, radish, lentils, mung beans, peas, arugula, beets, adukzi beans, clover, mustard, garlic chive, garbanzo, cabbage, quinoa, pumpkin, hemp, chia, garlic, or leeks.

1. fill a mason jar or bowl with cool water and soak your beans or seeds for 4-12 hours, covered with a cloth
2.rise and drain with cool water, cover with a cloth, set in a dark place for 2-5 days, rinsing and draining every 12 hours
3. after 3-5 day when sprouts are desired height, set in the sunlight for a day to increase the chlorophyll content
4. harvest when sprouts are 1-2 inches long with delicate green leave; enjoy within 4 days sprout broccoli

Any of these sprouts can be added to salads, soups, stir-fry’s for a yummy taste, texture, and health boost.  Think outside the box and try your newly sprouted grains at all meals of the day, even dessert! You can also bake with them, dry them, or make them into flour.

Try out some of these recipes, great ways to enjoy these gorgeous little sprouts!  shiitake lettuce cups

Ingredients:

1 cup Shiitake mushrooms, sliced
1 TB Srirachi sauce
2 TB Apple Cider Vinegar
2 TB Tamari
2 TB Dijon mustard
1 block Tempeh, crumbled
1 cup Broccoli Sprouts
1 TB Red Palm Oil
1/2 cup Shredded Carrots
1/2 cup Onions, sliced
1 TB Sesame Oil
1 head Boston Lettuce
2 cloves garlic, chopped

In a large frying pan, heat palm oil and sauté tempeh, mushrooms, onions, srirachi sauce & garlic. Cook for 10 minutes, covered. In a mason jar or small bowl, mix dressing using tamari, mustard, vinegar & sesame oil. Place tempeh mixture into each lettuce cup, then drizzle dressing and top with carrots & broccoli sprouts. To finish, drizzle more srirachi sauce. Serves two for dinner or four for an appetizer.

Or try out: shrimp vegetable spring rolls

Ingredients:

8 spring roll rice papers
16 shrimp, sautéed in red palm oil
1 cup pea greens
1 cup chinese rose radish sprouts
1 cup carrots, shredded
1/2 cup mushrooms, sliced
1 cup asparagus, chopped
1/2 cup water chestnuts, sliced
12 fresh mint leaves

Fill a large mixing bowl with warm water, then submerge one paper into water until it feels extremely flexible. Remove from water and let drip over bowl, then place onto cutting board. Lay mint leaves in a row horizontally across. Top with all other ingredients, accept shrimp. Lay shrimp in a row horizontally across. Pull inwards both sides, then lift side closest to you, folding it over in the opposite direction until it creates a roll shown in picture.

~Or just a simple Sprouted Sandwich:
1 cup of sprouts
1 TB homemade mayonnaise
2 TB hummus
1 fried egg
2 slices of homemade or Ezakial bread

Spread the mayo and hummus, place the egg on one side, top with egg, and enjoy!

Recipes

Spicing Up Kale Chips

June 3, 2015

Curly, Dinosaur, Red Russian.  These names may ring a bell because they are some of the many varieties of kale!  Kale is gaining popularity among people these days, you may have seen or have eaten kale in salads, sautéed with other vegetables, or glanced at it in the grocery store.  This green is a great addition to the diet with its high content of vitamins and minerals, especially A, K, C, and manganese.  It is also a great source of antioxidants and anti-inflamatories.

Even if you aren’t the biggest fan of kale, you have to try out these kale chips!  They are crispy, light, and very addicting!  You definitely wont be able to eat just one, but thats okay because they are good for you, especially when compared to potato chips.

They are very simple to make, all you will need is kale, olive oil, salt, and an oven.

kale pieces

BASIC INGREDIENTS:

1 bunch of kale
1 tablespoon olive oil
pinch of sea salt

Preheat oven to 350.  Line a baking sheet with parchment paper.  Remove the leaves from the stems with a knife and then cut or tear into bite size pieces.  Make sure the kale is washed and dried before drizzling with olive oil and salt.  Bake until the edges are brown but not burnt, about 8-12 minutes.

You can always make them your own by adding different seasonings like honey, pepper, lemon, sesame seeds, whatever you’d like!

Try out this recipe if you’re feeling a little more adventurous… it adds even more taste and crunch to the original kale chip!

SPICE UP INGREDIENTS:

1 bunch of kale {rinsed, stemmed, and torn into bite-site pieces}
3/4 cup cashews {soaked in water for at least 1 hour}
2 TB olive oil
1 lemon {juiced}
1 tsp of Red Door Farms seasoning
1/3 cup nutritional yeast {great source of protein and vitamins with a cheesy and nutty flavor}

Preheat the oven to 300 degrees and line a baking sheet with parchment paper.  Now, in a food processor combine all of the ingredients except the kale and process until paste-like.  Coat the kale by mixing or massaging with the paste, put on the baking sheet, and cook for 45-60 minutes until crispy.  Let cool and enjoy!

kale chips

Don’t let the Kale Chip trend go! Change it up with different seasonings and fun ingredients.
Kale Chips

Store your kale chips in a glass jar to keep fresh & crisp!

IMG_4929

 

 

Breakfasts Lunches Uncategorized

Farm Fresh Eggs & Pasture Raised Chicken

May 26, 2015
Andrea Lynne Photography

Andrea Lynne Photography

Meet Caroline, one of my backyard chickens. I purchased her in her teenage months from Engelnook Farm. She is a heritage breed and is known to be a heavy layer.

When chickens are able to walk and graze they’re happier and this is important in their egg production too… the happier the chicken, the better the eggs when they get to you!

 

EggDone

Let’s talk about eggs! The nutritional value of pastured eggs has been researched and shown to have higher amounts of vitamin D! How much?? 4 to 6 times as much vitamin D as typical supermarket eggs.  Previous studies have also shown that farm fresh eggs are:

  • 1⁄3 less cholesterol
  • 1⁄4 less saturated fat
  • 2⁄3 more vitamin A
  • 2 times more omega-3 fatty acids
  • 3 times more vitamin E
  • 7 times more beta carotene

Since the beginning of time, eggs have provided humans with excellent sources of vitamin D, B- vitamins and protein. In ancient times, they were thought to have magical properties and symbolized immortality. Commonly eaten scrambled or hard-boiled, eggs are another versatile staple to have in the kitchen. Try baking a cracked egg into a pitted avocado or stir-fried with brown rice and veggies. You can try my Sunrise Pepper or Rise ‘N Squash recipes that really highlight farm fresh eggs.

egg in pepper

creativeeggs

With all of this, be sure to remember the many benefits of choosing farm fresh eggs:

  • Supports local food choices
  • Chickens are allowed access to fresh grass
  • Better nutritional value
  • Healthier Chickens = Healthier Eggs
  • Connection to your food source

Stop by Farm Fare Market to pick up some local, pastured eggs that are only $5 for a dozen…you’ll be able to taste the difference!

What about the white meat? 

Why is it important that the chicken we consume be pasture raised? According to Hillside Poultry Farm, raising chickens pasture style results in a much healthier and cleaner bird free of antibiotics and hormones.  Hillside also explains that the pasture poultry system allows the birds to eat the whole stock of grass and receive all of its nutrients. The deference in health benefits between pastured chickens and commercial raised chickens are drastically different. According to Savannah River Farms, pastured poultry contains more omega 3s and vitamins A, C and E. Pastured poultry is arsenic free and boasts higher levels of beta-carotene, less fat and lower cholesterol.

Remember that “free range” or “free roaming” is not the same as pasture raised. While they may sound good, there are problems with the terms “free range” and “free roaming”. According to pasturedpoultry.org, to qualify as “free range” for the USDA all the chickens need is “access to the outdoors”. That means a shed with a dirt floor full of chickens qualifies if it has a little chicken door in the wall at the end.

You can often find pasture-raised chicken at certified local farms in your area. To help find a farm near you visit www.localharvest.org. You can also visit Farm Fare Market to purchase a frozen whole pasture raised chicken.

Desserts Recipes

Energy Balls

May 22, 2015

By far the EASIEST and most tasty treat to come by!  These power snacks were a hit at several of my events. They are great to serve for parties to kick the cravings of other sweet treats offered or after a workout.  Keep them in your car for a quick energizing snack.  I like them best after dinner for a nice little treat in place of my craving for cookies or sweets. Whatever it is these babies hit the SPOT!

INGREDIENTS:
2 cups raw almonds
6  dates
1 – 3 teaspoons vanilla extract (add 1 tsp at a time until there is a light vanilla flavor)

Optional Additions:
1/4 cup shredded coconut
1/4 cup cacao nibs

These additional ingredients offer a great nutritional boost to these yummy date balls.  Coconut contains healthy fats and fiber with less sugar and cacao is an excellent source of antioxidants, especially those called “flavonoids.”

To get started, collect your ingredients, including the almonds:

almonds

And the dates:

dates

Now, pit the dates:

step 1

Then, in a food processor outfitted with an “S” blade, or a heavy duty blender, process almonds until coarsely ground. Add the dates and extract and process until mixture sticks together. Form the mixture into tablespoon size balls and optional to roll in coconut or cacao nibs.

date ball

Another favorite combination for energy bites is this one!

Cashew Butter
Rolled Oats
Cacao Nibs
Dried Mulberries
Vanilla

Cashew Balls

You can make it your creation! Grab a mixing bowl and start adding your favs, then roll into balls…. Enjoy!

{Ingredient Suggestions}

Almond Butter
Cashew Butter
Organic Peanut Butter
Slivered Almonds
Pumpkin Seeds
Sunflower Seeds
Chia Seeds {FODMAP friendly}
Flax seeds
Raisins
Coconut sugar
Local Honey
Crushed Cashews
Flax Oil
Dried Chopped Apricots
Hemp Oil
Coconut Oil
Cacao Nibs
Maca Root Powder

 

Dinners Lunches Recipes Sides Uncategorized

BBQs, Day Trips, and Parties Oh My!!

June 23, 2014
Would you like to have a healthier summer? You are not alone. It may feel like it is too hard to juggle all of the social events, the barbecues, the trips, the long days at the beach and the hundreds of other things going on as it is without worrying about what you are eating. The GOOD news is that you have more control over all of this than you think. Start with some simple actions to set yourself up for success.

 

Planning:
Ask questions – “What is going to be on the menu?”, “Can I bring something?”, “What is my goal?”

More is best:
More Fruits and Vegetables – These will provide you with calories your body will know what to do and will also give you your fix of vitamins and minerals.
More Physical Activity – There may be several opportunities to incorporate “moving your body through space” into your social calendar, so keep them in mind when collaborating with friends and family.

Don’t count calories!
A calorie is NOT a calorie. In order to feel your best this season, try identifying whether your food choices are a {protein} or {fiber}. This will automatically give your food a purpose. If your choices aren’t proteins or fibers, they are most likely empty calorie options that aren’t supplying your body with nutrition. In this case, you won’t end up satisfied and your body will be looking for more. Look at the example below and see what can happen when you don’t plan ahead and wind up eating impulsively with empty calories.

Typical BBQs            
hot dog w/bun             320
cheeseburger 4oz        560
sausage 4oz                500
potato salad 1c            300
macaroni salad 1c        350
potato chips 2oz           300
brownie                       500
wine cooler                  240
2 beers                       300

Total:                   3,370 calories             

 

Practice Daily Nutrition: 

Breakfast: PROTEIN + WHOLE GRAIN + FRUIT
Snack: FRUIT
Lunch: PROTEIN + VEGETABLES + WHOLE GRAIN
Snack: PROTEIN + FRUIT
Dinner: PROTEIN + VEGETABLES

Protein >7 grams {Plant, Animal + Dairy}       Fiber >3 grams {Vegetables, Fruit + Grains}

Recipes:
Keeping a repertoire of recipes that are quick, easy and nutritious is key to staying grounded throughout this busy season. Here are a couple of my staples.

Not So Deviled Eggs

deviled eggs 2

6 eggs, hard-boiled                                   3 tablespoons of Cabot Whole Plain Greek Yogurt
1 TB Dijon Mustard                                    1/4 tsp curry powder
¼ cup chives, chopped                              1/2 cup celery, sliced

Slice hard-boiled eggs in half, then remove yolks and place into a medium mixing bowl. Mix yogurt, dijon, curry  and yolks vigorously until smooth. Then, scoop 1 TB of mixture back into each egg white half.  Serve chilled as an appetizer or 2 halves equals your protein for a meal. {Optional} Top with chives and celery.

 

Red Lentils & Swiss Chard 
red lentils

1 cup red lentils                           4 cups Swiss Chard, chopped
4 tablespoons Coconut Oil             Salt & pepper to taste
2 cups of water                            5 Alfresco chicken sausages, sliced {optional} or Cape Cod Organic Farm Sausage
1 teaspoon olive oil

Place lentils into medium sauce pan with water and olive oil. Bring to a boil, then simmer for about 30 minutes. In a large frying pan, sauté Swiss chard with coconut oil. Add sausages if desired. Sauté chard for about 4 minutes, until color pops. Salt & pepper to taste.

Red Quinoa with Tempeh & Bok Choy

tempeh and quinoa

1 cup of red quinoa                            2 cups of water
1 block of tempeh                              1-2 heads of Bok Choy
3 tablespoons of peanut oil                 1 tablespoon of coconut oil
2 tablespoons Bragg’s Amino Acids

Place quinoa into medium sauce pan with water and coconut oil. Bring to a boil, then simmer for about 30 minutes. In a large frying pan, sauté tempeh and Bok Choy in peanut oil and Bragg’s over medium heat

 

 

Breakfasts Dinners Lunches Recipes Sides Uncategorized

Quinoa {KEEN-WA}

May 11, 2014

What is it?
Whole Grain + Protein + Fiber  {Similar to cous cous}

quinoa

Where do you buy it?
Most grocery stores found in the health food section or your local health food store.

How do you cook it?
You can use it as a side dish, cold salad, soup, chili, stew + sauté.

Quinoa and Zucchini

{Basic preparation}

Ingredients:
1 cup quinoa
1 1/2 cups cold water
1 TB coconut oil or olive oil

Quinoa Cooking Directions:

1. If you can, soak the quinoa for 15 min – 1/2 hour in it’s cooking pot. Soaking helps quinoa to cook evenly, and loosens up the outer coating of saponin, which can give a bitter taste if not removed
3.Strain quinoa using a fine mesh strainer {colander}
4.Transfer to the cooking pot, add 2 cups water + oil
5.Bring to a boil, cover with a tight fitting lid + turn the heat down to simmer
6.Cook for 15 minutes
7.Remove quinoa from heat and allow to sit five minutes with the lid on
8.Fluff quinoa gently with a fork and serve