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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

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.

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

Breakfasts Desserts Recipes Snacks

Juice for Thought

February 11, 2014

In order to practice a healthier sustainable lifestyle, it is most important to establish a new relationship with food. I’ve found that juicing is one tool we can use to create those new relationships. Another way to strengthen your relationships is by connecting to local food sources, farms, and a variety of fruits and vegetables. It  allows you to receive the most nutritional value from your food, plus meet the people that grew it. Remember, food is a way to heal, provide efficient fuel for your body and prevent vitamin deficiencies. Each season brings new crops in New England. Therefore, Juicing Season is Every Season.

Juicing has become an exciting part of my life and nutrition practice, however the fear of seeing a container full of fiber be wasted leaves me empty inside. So, I have been on a mission to find more ways to make use of this “nutritional gold”. My favorite is making Pinto Bean Burgers using the leftover carrot pulp. Check out some of my signature juices that are designed for your health, palate & balanced well-being!

Signature Juices

Juice #1: Fennel, Parsley, Celery, Cauliflower, Ginger & 2 Apples

Juice#2: Cucumber, Spinach, Mint, Lemon, Apple

Juice #3: Beet, Fennel, Kale, Cayenne {Caperika}, Pineapple, Lemon

Fennelicious

BENEFITS OF FENNEL:

Fennel has been a common practice, particularly in Indian Subcontinent, to chew fennel seeds after meals to facilitate digestion and to keep bad breath away. The majority of this vegetable is edible, including the bulb, stalk, leaves and seeds. Fennel is rich in Vitamin C and Potassium, which helps the growth and repair of body tissues.

JUICE COMPOST:

Don’t know what to do with your juicing compost? One idea…feeding it to your chickens or your friend’s chickens. Henriette loved the remains from our juices all year.

Andrea Lynne Photography

Andrea Lynne Photography


Compost is the heart of the organic or traditional farm.
 Composting is a thoughtful, deliberate act and requires diligence, but its rewards are ever-so-dear to our health and soil.  By collecting plant debris and allowing it to decompose over time, we create a soil that is rich and full of nutrients. When we give back to the land, the vitamins and minerals present in the compost, make their way through the roots and the stems of the plants we grow, and eventually onto our plates.

 

compostchickens

Our bunnies also enjoyed a few extra snacks. If you don’t have bunnies or chickens, you can always put your juicing remains into your compost pile.

bunnysnacks

 

 

 

 

Breakfasts Dinners Lunches Sides

Quinoa {Keen-WA}

January 7, 2014

What is it?
Whole Grain and high in fiber
Complete Protein
Similar to cous cous

Where do you buy it?
Most grocery stores, like Stop & Shop in the health food section or your local health food store.

How do you cook it?
Side dish
Cold salad
Breakfast Cereal

Basic preparation:

Ingredients:
•1 cup quinoa
•1 1/2 cups cold water
•Optional: 1/2 tsp salt

Quinoa Cooking Directions:
1.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
2.If you don’t have time for a longer soaking, use hot water and soak for five minutes
3.To Rinse: Stir the quinoa with your hand, and carefully pour off the rinsing water, using a fine mesh strainer at the last
4.Drain quinoa well in the strainer, transfer to the cooking pot, add 1 1/2 cups water & 1/2 tsp salt if desired
5.Bring to a boil, cover with a tight fitting lid, and 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

 

Fruity Quinoa:

quinoa

1 cup Almond Milk, unsweetened
1 cup water
1 cup organic quinoa, (rinse quinoa)
1 cup fresh blackberries
1 apple, diced
1 banana, sliced
1/2 teaspoon ground cinnamon
1/3 cup almonds
4 teaspoons local honey

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in apples, blackberries, and cinnamon; transfer to four bowls and top with almonds & banana. Drizzle 1 teaspoon honey over each serving.
4 SERVINGS = 1 cup serving
Calories: 305, Fiber: 7.5g, Protein: 10g

 Quinoa Salad:

Quinoa Tomato Salad

1 teaspoon coconut oil
1 tablespoon minced garlic
1/4 cup diced onion
2 1/2 cups water
1/8 teaspoons sea salt
1/4 teaspoon ground pepper
2 cups quinoa
1 cup diced tomatoes (fresh)
1 cup diced carrots
1 cup diced yellow bell pepper
1 cup diced cucumber
1/2 cup corn on the cob kernels
1/4 cup diced red onion
2 tablespoons fresh cilantro
1 tablespoon chopped fresh mint
1/4 teaspoon ground pepper
2 tablespoons olive oil
3 tablespoons balsamic vinegar

Heat the coconut oil in a large sauce pan over medium heat. Sauté garlic 1/4 cup onion.   Bring water to a boil; stir the quinoa into the mixture, reduce heat to medium-low, and cover. Pour cooked quinoa into a large mixing bowl. Refrigerate until cold. Stir the tomato, carrots, bell pepper, cucumber, corn, and red onion into the quinoa. Season with cilantro, mint, salt, and pepper. Drizzle the olive oil and balsamic vinegar over the salad; gently stir until mixed.

Little Scallion & Quinoa Cakes:

IMG_9237

2 1/2 cups cooked quinoa
4 large eggs, beaten
1/2 teaspoon sea salt
1/3 cup finely chopped scallions
1 onion, chopped
1/3 cup Parmesan Cheese
3 cloves garlic, finely chopped
1 cup whole-grain bread crumbs
1 tablespoon extra-virgin olive oil

In a medium bowl, combine the quinoa, eggs, and salt. Stir in the scallions, onion, cheese, and garlic. Add the bread crumbs & stir. Form mixture into twelve 1-inch thick patties.

Heat oil in a large, heavy skillet over medium heat.  Add patties, cover, and cook until bottoms are deeply browned. Flip patties with a spatula and cook the second sides until golden, about 7 minutes. Remove from skillet and cool on a wire rack.

You can also explore adding ingredients like smashed chickpeas, cumin, chopped collard greens, butternut squash & crumbled tempeh. Top with Cabot Whole Plain Greek Yogurt & chickpea.

quinoa chickpea cakes

Breakfasts Dinners Lunches Recipes

Sunrise Pepper

December 15, 2013

A new way to incorporate a pepper into breakfast, lunch or dinner. Since having backyard chickens, it has been exciting coming up with ways to use them. Besides making one of my favorites, egg in a nest, a method introduced to me by my Nono in my earlier years. Take a drinking glass to cut a hole in the center of a slice of bread, then place it in a frying pan with oil and drop egg into the hole to cook to your desire. This is a similar idea, but using a pepper ring instead. I call them Sunrise Peppers.

pepperrings

Ingredients

1/2″ slice sweet bell pepper {orange, red, yellow or green}
1 farm fresh egg
1 cup of pea greens
1 slice of Sprouted Grain Bread
1 tsp safflower oil or any oil of your choice

sunrise pepper

Heat oil in frying pan over medium heat, then place pepper onto the pan. Drop egg into the center of the pepper and cook until whites and yolk are to your taste. You may choose to flip the egg and pepper to cook over easy. Saute the pea greens in leftover oil until bright green and tender. Serve on top of toast with egg and pepper.

egg in pepper

Breakfasts Dinners Lunches Recipes

Avocado Almond Cheese Melt

December 10, 2013

Do you miss cheese? Perhaps you’re lactose intolerant or simply know that you don’t feel your best when you eat dairy. Almond Cheese in a new alternative you may LOVE!

almondcheesebrand

For several reasons, I typically recommend that we consume cheese, no more than once per day. This will help us practice mindfulness and stay in control of our cheese consumption. Many of us have adopted the behavior of putting cheese on everything, which increases our risk of higher cholesterol levels and missing out on the true flavors of our foods.

avocado

Avocados contain the highest amount of fiber out of all fruit. There are 14 grams of fiber in one avocado. My recommendation is to use about 1/4 of an avocado at a time. It is A-OKAY to eat 1/2 an avocado in one sitting. It is common for many of my clients to be scared of avocados due to previous fad diets. However, they are truly 100% made of goodness for you and your body. In addition to fiber, they are high in monounsaturated fat. No they are not going to make us “fat”, which is a phrase many of my clients have jumped to. Instead, they will actually help your body absorb some essential vitamins, such as, vitamin A, D, E, and K. These vitamins are fat-soluble, which means they require fat in order to be absorbed. Let’s stop the vitamin deficiencies and eat an avocado!

best tortilla

Ingredients:
1/2 Avocado, chopped
1 oz of Jalapeño Jack Almond Cheese, sliced
1 Ezekial Sprouted Grain Tortilla
1 cup of Baby Spinach, Mixed Greens or Pea Greens
1 teaspoon Coconut Oil

almond cheese melt

Melt coconut oil over medium heat in a frying pan. Place toritlla flat and put cheese onto one side. Wait until cheese slighly melts, then top with avocado and greens. Fold over and eat!

avocado cheese melt

Breakfasts Recipes Sides Snacks

Cranberry Apple Nut Butter

November 22, 2013

cranberry apple nut butter

2 cups Fresh Organic Cranberries
2 cups Organic Pecans
2 Apples, chopped

Place ingredients into Vitamix or Food Processor and process until smooth consistency. Serve with Food Should Taste Good Chips, Mary Gone Crackers or sliced apples.

cranberry apple nut butter

Breakfasts Desserts Dinners Lunches Recipes Sides Snacks

Sweet Potato & Fig Gobbets

November 5, 2013

In search for a new Thanksgiving appetizer, I have created these perfect easy to assemble bites of heaven. These ingredients provide protein and fiber for a great app, side, or even snack for the next day, if there are leftovers! My favorite part of this recipe is the fact they look like stumps, however a friend gently suggested finding another descriptive word. I decided “gobbets” reminded me of Turkey Day, so we can now gobble these up.

gobbets

4 Large Sweet Potatoes, sliced 1″ thick
1/4 cup of Pumpkin or Squash Seeds
2 Apples, chopped
1 cup Fig Spread
1/2 Block of Cheddar Cheese or Almond Cheese, sliced
2 TB Grapeseed Oil

sweet potatoes

Preheat oven to 400 degrees. Drizzle oil and coat baking sheet or parchment paper, then place sweet potato slices evenly. Bake for 15 minutes, then flip and roast for an additional 15 minutes. In a frying pan, cook apples for 5 minutes over medium heat until soft with 1 tsp of oil.

apples

A staple of the American diet these popular spuds are an excellent source of potassium and fiber. They originated in South America and arrived to the U.S. in the early 1700’s. The first French fry was served at the White House during Thomas Jefferson’s presidency.

roast on parchment

Remove sweet potatoes from the oven and place on a platter or several platters. Place fig spread into a plastic baggy and push spread into one corner of the bag. Snip the corner with scissors, then use as a pastry bag to swirl fig spread onto the sweet potato slice.

easy pastry bag

Once fig spread is placed, add an apple piece and cheddar. Place a dab of fig spread on top, then top off with a raw or roasted pumpkin seed.

fig spread sweet potato

 

 

Breakfasts Lunches Recipes

Local Lunchbox

October 16, 2013

This week I was invited to the Culinary Insights at the Plymouth Farmers’ Market located at Plymouth Plantation. Over the years, I have become a regular at this market and a prior culinary guest. My first appearance included Local Quesadillas filled with local ingredients from fruit to vegetables and local cheeses. If you haven’t paid a visit to this market this season, there is still plenty of time. They are open every Thursday through October from 2:30pm – 6:30pm. Below are a variety of nutritious school lunches that are made with local ingredients from the farmers’ market. Go ahead, give them a try and localize your lunchbox!

PFM Culinary Insights

Apple Cheddar Sandwich:

2 slices of whole grain bread
½ apple, sliced
1 slice of cheddar cheese
1 tsp honey (optional)

Place sliced apple on one slice of bread, then place cheese on other slice of bread. Drizzle honey and place one slice on top of the other. Serve with celery and Red Pepper Jelly Dip.

 

Red Pepper Jelly dip:

1 cup of plain yogurt or local soft cheese
1TB of Red Pepper Jelly

Mix ingredients in a small mixing bowl. Serve with celery or crackers.

 

Egg Sandwich with Cheese, Greens & Eggplant Bacon: 

1 egg, fried
1 slice of cheese (cheddar or goat)
Pinch of greens
Drop of Balsamic Vinegar
1 tsp Olive oil
3 slices of eggplant bacon (see below)

Using a frying pan, place olive oil in pan over medium heat. Cook egg as desired. Toast bread, then spread cheese onto slice and place egg on top. Then, place eggplant bacon, greens, balsamic vinegar. Serve with sliced Asian pears drizzled with honey


Eggplant Bacon:

1 Asian eggplant
4 TB Organic tamari
1 TB maple syrup
1 tsp liquid smoke
1 tsp olive oil

Preheat oven to 425 degrees. In a small mixing bowl, combine all ingredients except eggplant and oil. Slice eggplant into 1” wide strips Toss eggplant in marinade until coated, and then refrigerate for 2 hours.

Line a baking sheet with natural parchment paper and brush with olive oil. Place strips on top of parchment paper and brush with marinade and oil. Bake for 8 minutes, then flip and bake for an addition 8 minutes. Cook another 3 minutes on opposite side and flip one more time for 3 minutes until browned. Let cool and they will harden. If your strips cook faster than expected, place aside on a plate to cool and they will be just fine.

 

Pear, Preserves & Goat Cheese Sandwich:

½ Pear, sliced
1 TB Fruit Preserves
1 TB Goat Cheese
2 Slices of Whole Grain Bread

Spread goat cheese onto 1 slice of bread, and then top with pear slices. Spread fruit preserves onto another slice of bread, and then place one slice on top of the other. Cut and Serve with tomatillos & cauliflower.