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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!

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.

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

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

Dinners Lunches Recipes Sides

Gluten-free Quinoa Stuffing

November 24, 2013

This gluten-free quinoa stuffing brings an equivalent amount of flavor to the table as any other stuffing. The only difference is this dish is full of protein and fiber, without leaving you feeling bloated from an abundance of processed bread. It’s also an amazing option for your guests that may have any gluten intolerances.

celery

Quinoa Stuffing Ingredients:

1 cup quinoa, dry
1 cup pecans, chopped
1 teaspoon dried thyme
1/2 onion, chopped
3 stalks celery, diced
2 apples, chopped
2 cups vegetable broth
2 teaspoon dried sage
2 tablespoon coconut oil
3 clove garlic, minced
1⁄4 cup fresh parsley, chopped

quinoa

Bring quinoa with 2 cups broth to a boil, then simmer for 12 minutes or until water is absorbed. Fluff with a fork and place to the side. Heat coconut oil in a large pan. Add apples, onions, garlic, and celery and cook about 5 minutes. Add the cooked quinoa, pecans and herbs to the pan and stir until all the ingredients are well combined. Toss with parsley and serve.

glutenfreequinoastuffing

Quinoa {Keen-WA}:

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.

 

Dinners Lunches Recipes Sides

DIY Vegetable Broth

November 14, 2013

vegetable brothThe average 32 oz carton of vegetable broth costs $2.99. If you choose the organic vegetable broth, it increases to $3.99 on average. You can save money on your grocery list and get more health benefits by making your own broth out of vegetable scraps from previous meal preparations.

Steps to Making Your Own Broth:

1. Save all vegetable scraps when preparing meals, at least 3 – 5 cups {garlic tips are great!}
2. Place in a large stock pot
3. Fill with water and place over meat heat for 1 hour
4. Turn down to simmer for 4 – 8 hours or more
5. Add Sea Salt, Red Pepper Flakes & simmer for an additional hour.
6. Place in glass jars and use with recipes throughout the week

 

 

 

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