5 Things you can make with Strawberries

Here are five delicious recipes you can make with strawberries:

Strawberry Shortcake

Ingredients:

• 1 ½ cups all-purpose flour
• 2 tablespoons sugar
• 2 teaspoons baking powder
• ¼ teaspoon salt
• ½ cup unsalted butter, cold and cut into small pieces
• ½ cup milk
• 2 cups fresh strawberries, sliced
• Whipped cream

Instructions:

• Preheat your oven to 425°F (220°C).
• In a mixing bowl, combine the flour, sugar, baking powder, and salt.
• Cut in the cold butter using a pastry cutter or your fingers until the mixture resembles coarse crumbs.
• Stir in the milk until the dough comes together.
• On a lightly floured surface, knead the dough a few times, then roll it out to about ½ inch thickness.
• Cut out circles using a biscuit cutter and place them on a baking sheet.
• Bake for about 12-15 minutes or until golden brown.
• Allow the shortcakes to cool completely, then slice them in half.
• Fill each shortcake with sliced strawberries and top with whipped cream. Place the other half of the shortcake on top.

Strawberry Smoothie

Ingredients:

• 1 cup fresh strawberries, hulled
• 1 ripe banana
• ½ cup Greek yogurt
• 1 cup milk (regular or plant-based)
• 1 tablespoon honey (optional)
• Ice cubes (optional)

Instructions:

• Place all the ingredients in a blender and blend until smooth.
• If desired, add ice cubes to make the smoothie colder and thicker.
• Pour the smoothie into glasses and serve immediately.

Strawberry Spinach Salad:

Ingredients:

• 4 cups baby spinach
• 1 ½ cups fresh strawberries, sliced
• ½ cup crumbled feta cheese
• ¼ cup sliced almonds
• Balsamic vinaigrette dressing

Instructions:

• In a large salad bowl, combine the baby spinach, sliced strawberries, feta cheese, and sliced almonds.
• Drizzle with balsamic vinaigrette dressing and toss gently to coat all the ingredients.
• Serve the salad immediately.

Strawberry Salsa

Ingredients:

• 2 cups fresh strawberries, diced
• 1 jalapeño pepper, seeded and finely chopped
• 1 small red onion, finely chopped
• ¼ cup fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste
• Tortilla chips, for serving

Instructions:

• In a bowl, combine the diced strawberries, jalapeño pepper, red onion, cilantro, and lime juice.
• Season with salt and pepper to taste and mix well.
• Allow the salsa to sit for about 15 minutes to let the flavors meld together.
• Serve with tortilla chips as a refreshing and fruity salsa dip.

Strawberry Cheesecake

Ingredients:

• 2 cups graham cracker crumbs
• ½ cup unsalted butter, melted
• 24 ounces cream cheese, softened
• 1 cup powdered sugar
• 1 teaspoon vanilla extract
• 2 cups fresh strawberries, sliced
• Strawberry sauce (optional)

Instructions:

• In a bowl, mix the graham cracker crumbs and melted butter until well combined.
• Press the mixture into the bottom of a 9-inch springform pan to create the crust.
• In a separate bowl, beat the cream cheese, powdered sugar, and vanilla extract until smooth and creamy.
• Spread the cream cheese mixture evenly over the crust in the springform pan.
• Arrange the sliced strawberries on top of the cream cheese layer.
• Refrigerate the cheesecake for at least 4 hours or overnight

How to Grow and Care for Lemon Trees

 

How to care for a lemon tree

Caring for a lemon tree involves several essential steps, including providing adequate sunlight, water, fertilizer, pruning, and protection against pests and diseases. Here are some tips to help care for your lemon tree:

Location: Lemon trees need at least six hours of direct sunlight every day. So, choose a sunny spot in your garden or indoors, preferably facing south or west. Lemon trees can grow well in pots or the ground.

Soil: Lemon trees prefer well-draining, fertile soil. You can add organic matter like compost or aged manure to improve the soil quality.

Watering: Water your lemon tree deeply, but less frequently. Water only when the top inch of soil is dry to the touch. Overwatering can lead to root rot.

Fertilizing: Feed your lemon tree with a citrus-specific fertilizer every 4-6 weeks during the growing season (spring to fall). Follow the package instructions for the amount and frequency of application.

Pruning: Prune your lemon tree annually to remove dead or diseased branches, water sprouts, and suckers. This will improve air circulation and sunlight penetration, leading to healthier growth and fruit production.

Pest and disease control: Lemon trees can be vulnerable to pests and diseases, such as spider mites, scale insects, and citrus canker. Keep an eye out for any signs of infestation and treat them promptly with insecticides or fungicides.

Winter care: If you live in a cold climate, protect your lemon tree from frost damage by wrapping it with burlap or frost cloth. You can also move potted lemon trees indoors during the winter.

By following these tips, you can care for your lemon tree and enjoy a bountiful harvest of juicy and flavorful lemons.

What can you make with lemons

Lemons are a versatile citrus fruit that can be used in a variety of dishes, drinks, and desserts. Here are some ideas for what you can make with lemons:

Lemonade: This refreshing drink is made by combining lemon juice, water, and sugar. You can also add some mint leaves or other fruits like strawberries or raspberries to create different variations of lemonade.

Lemon chicken: Marinate chicken breasts in a mixture of lemon juice, olive oil, garlic, and herbs before grilling or baking them. The lemon adds a tangy flavor to the chicken.

Lemon pasta: Toss cooked pasta with a sauce made from lemon juice, butter, garlic, and Parmesan cheese. This dish is simple yet flavorful.

Lemon sorbet: This frozen dessert is made from a mixture of lemon juice, sugar, and water. It's a refreshing treat on a hot day.   Recipe below.

Lemon bars: These sweet and tangy bars are made by combining a shortbread crust with a lemon filling made from lemon juice, sugar, eggs, and flour.

Lemon vinaigrette: Whisk together lemon juice, olive oil, honey, mustard, and salt to make a tangy and sweet dressing for salads.

Lemon meringue pie: This classic dessert features a buttery crust, a creamy lemon filling, and a fluffy meringue topping.

These are just a few ideas for what you can make with lemons. The possibilities are endless, so get creative and experiment with this versatile fruit!

How to make Lemon Sorbet

Ingredients:

1 cup freshly squeezed lemon juice (about 6-7 lemons)

1 cup granulated sugar

1 cup water

Instruction:

• In a saucepan, combine the sugar and water and bring to a boil over medium heat. Stir until the sugar is dissolved, then remove from heat and let cool.
• Add the freshly squeezed lemon juice to the sugar syrup and stir to combine.
• Pour the mixture into a shallow metal or glass dish and place it in the freezer.
• After 30 minutes, remove the dish from the freezer and use a fork to break up any ice crystals that have formed. Repeat this step every 30 minutes until the mixture is frozen but still slushy (this should take about 2-3 hours).
• Once the sorbet is frozen, use a blender or food processor to blend the mixture until it becomes smooth and creamy.
• Pour the mixture into a container and freeze for another hour or until the sorbet is firm.
• When ready to serve, let the sorbet sit at room temperature for a few minutes to soften before scooping into bowls or glasses.

Fava Beans at the Farmers Market and a GREAT recipe

Fava  Beans are a little bit of work to shell
but the unique flavor makes an 
interesting side dish or meal

It is that time of year at the farmers market where you have to TRY something new.  Our suggestion?  Fava Beans.    They are a little bit of work to shell but so worth it.  Here is how we cook them.

Shell about 2 pounds of  Fava Beans (will produce about 2 cups of Shelled beans)

Fava Beans with Red Onion and  Mint

Saute the fava beans in a olive oil with diced garlic
In a separate pan saute red onion and a bit of diced garlic.
Fold together and add 1/2 to 1 cup of diced mint leaves.

Fava Beans with Red Onion and mint as either a
warm salad or as a meal in a pita

Serve immediately.

To turn it into a meal spoon it into a pita and add cucumber sauce


How to Make a Cucumber Sauce
In food processor or blender, add cucumbers, 1/2 clove garlic, lemon juice, dill and/or mint, and a few grinds of black pepper. Process until well blended, then stir into plain or greek yogurt. It helps if you get the water out of the cucumbers first. 
Salt them and then put a papertowel on them and something heavy.  

Purple Potatoes Found To Prevent Cancer

Given the roles of oxidative stress and chronic inflammation as risk factors for cancer, the antioxidant and anti-inflammatory richness of vegetables high in anthocyanin compounds, such as those found in purple potatoes, help in the prevention of certain types of cancer, even after cooking, say researchers.

The new data, published in the Journal of Nutritional Biochemistry, tested the potential for anthocyanin-containing purple potatoes to block the growth of cancer tumours, even when they have been cooked -- after previous research suggested that the polyphenols found in purple potatoes (PP) may help to battle cancer.

Anthocyanins are in the class of flavonoids -- compounds found in fruits, vegetables and beverages -- that have aroused interest because of their potential health benefits.

These antioxidant pigments may also reduce blood vessel hardening and improve overall heart health. Other studies have shown that anthocyanins may help reduce the risk of heart disease and diabetes. 

According to the American Cancer Society, researchers are investigating the positive effects phytochemicals such as anthocyanin may have in the human diet.

According to a 2009 study: "A growing body of evidence suggests anthocyanins and anthocyanidins may possess analgesic properties in addition to neuroprotective and anti-inflammatory activities".

Led by Venkata Charepalli from Pennsylvania State University, the team used laboratory tests including in vitro cell line investigations and animal modelling to test how PP impacted colon cancer growth, and in particular, colon cancer stem cells (CSCs), which have previously been suggested to be target by dietary bioactives such as curcumin.

"However, there are no laboratory studies investigating the anti-cancer properties of dietary whole foods such as PP on colon CSCs," noted Charepalli and colleagues -- who noted that "the establishment of a link between anthocyanin-containing PP and inhibiting colon CSCs could be very impactful."

The team reported that their data from in vitro and mouse models suggests that baked purple-fleshed potatoes suppressed the growth of colon cancer tumours by targeting the cancer's stem cells.

They added that there may be several substances in purple potatoes that work simultaneously, and on multiple pathways, to help kill the colon cancer stem cells, including anthocyanins and chlorogenic acid, and resistant starch.

"Our earlier work and other research studies suggest that potatoes, including purple potatoes, contain resistant starch, which serves as a food for the gut bacteria, that the bacteria can covert to beneficial short-chain fatty acids such as butyric acid," said study senior author Professor Jairam Vanamal -- also of Penn State. "The butyric acid regulates immune function in the gut, suppresses chronic inflammation and may also help to cause cancer cells to self-destruct."

Vanamala concluded that purple potatoes could be potentially used in both primary and secondary prevention strategies for cancer -- but warned that because cancer is such a complex disease, a silver bullet approach is just not possible for most cancers.

Mae Chan holds degrees in both physiology and nutritional sciences. She is also blogger and and technology enthusiast with a passion for disseminating information about health.

this first appeared in Prevent Disease

Pork and Beans gets a Makeover

BBQ... America loves it.  And what's our favorite side dish?  Why pork and beans, of course. 

Many of us eat pork and beans right out of the can, or perhaps even a gussied-up canned version. And that's probably exactly what you get, even in many restaurants.  Let's face it, even though we may like them, canned pork and beans has some ingredients that are, well, not the best for our health.

But pork and beans does contain at least one ultra-healthy food-- beans--which makes it a potentially healthy dish.  We thought it would be worth tweaking this beloved American favorite to up the health factor and lower the processed food factor.  Out with the bad and in the with the great tasting, good-for-your body, inflammation-fighting, healthy stuff.

Actually, it's not the can that's the enemy.  In fact, for convenience, this recipe remake starts with canned white beans*. The enemy is the preservatives, sugar, high fructose corn syrup, nitrates and pesticides you find in the ready-made canned pork and beans.  So here's our cleaned up version, and by the way, it tastes great.

*If you're a purist and have the time, you could certainly start totally from scratch and make your white beans from dry beans.

Pork and Beans

2 16 ounce cans organic white beans (or make your own from dry beans)
1 T Dijon
1/4 t turmeric
1 t apple cider vinegar
1/4 t garlic powder
1/2 t onion powder
1/4 t black pepper
1/2 c homemade ketchup see here
2 T coconut palm sugar
1 T worcestershire sauce
1 small-medium organic onion chopped medium fine
1/2 organic green bell pepper chopped fine
6 slices nitrate and antibiotic free uncured bacon  (or, if  you can used uncured organic turkey bacon with no nitrates, but it real pork bacon tastes better!)

Rinse the beans thoroughly, drain them and put them in a dutch oven or pyrex dish.  Add the rest of the ingredients, except the bacon, to the beans and mix together.  If you want your beans to be extra saucy, add more catsup and worcestershire.  Place the bacon strips over the beans in a basketweave pattern (see photo).  Bake the beans at 400 degrees for an hour.  If the bacon looks like it needs a little more browning, put the oven on broil and leave the pan in for another 5 minutes.  Do not overcook or the beans will become dry.  

follow Sue Pipal.  Master Gardner and Chef at eatthriveheal.com

How Leafy Greens Boost Activity of Vital Immune Cells To Prevent Disease

Leafy greens are likely the number one food you can eat to regularly help improve your health. They're filled with fiber along with crucial vitamins, minerals, and plant-based phytochemicals that may help protect you from almost every disease known. Immune cells play an essential role in protecting intestinal health and could be boosted by consuming leafy greens, say researchers.

You can always count on leafy greens for some unsurpassed health benefits, if for no other reason than their exceptional nutrient richness. 

Phytochemicals may be as important as any single nutrient in supplemental form. Phytochemicals are some of the most biologically active substances found on Earth. They give fruits, vegetables, legumes, and grains their rich colors, flavors, and aromas. But phytochemicals also detoxify the body by neutralizing free radicals, inhibiting enzymes that activate carcinogens, and most of all boosting immunity.

The new study in the Nature Immunology found that dietary factors, and in particular consumption of cruciferous leafy greens, control the activity of vital immune cells through the activation of a particular gene known as T-bet.

These immune cells, known as innate lymphoid cells (ILCs), play a vital role in protecting the body from infection by 'bad' pathogenic bacteria in our gut - and have also been suggested to play an important role in controlling food allergies, inflammatory diseases, obesity, and even bowel cancers, say the researchers writing Nature Immunology.

"In this study, we discovered that T-bet is the key gene that instructs precursor cells to develop into ILCs, which it does in response to signals in the food we eat and to bacteria in the gut," Dr Gabrielle Belz from the Walter and Eliza Hall Institute, Australia.

"ILCs are essential for immune surveillance of the digestive system and this is the first time that we have identified a gene responsible for the production of ILCs."

Belz said that the proteins in cruciferous vegetables are known to interact with a cell surface receptor that switches on T-bet -- and might therefore play a role in producing these critical immune cells.

"Proteins in these leafy greens could be part of the same signalling pathway that is used by T-bet to produce ILCs," she said.

"We are very interested in looking at how the products of these vegetables are able to talk to T-bet to make ILCs, which will give us more insight into how the food we eat influences our immune system and gut bacteria."

Delicate Balance

Belz and her team noted that ILCs are essential for maintaining the delicate balance between tolerance, immunity and inflammation -- by producing a hormone called interleukin-22 (IL-22), which can protect the body from invading bacteria.

"We are just starting to understand how important these immune cells are in regulating allergy and inflammation, and the implications for bowel cancer and other gastrointestinal disorders such as Crohn's disease," she said.

"Our research shows that, without the gene T-bet, the body is more susceptible to bacterial infections that enter through the digestive system," Belz added. "This suggests that boosting ILCs in the gut may aid in the treatment of these bacterial infections."

Jill Nussinow, MS, RD, a culinary educator in Northern California weighs in on the country's most widely-eaten greens from most nutritious to least: 

1. Kale: This nutrition powerhouse "offers everything you want in a leafy green," says Nussinow, who gave it her first-place ranking. It's an excellent source of vitamins A C, and K, has a good amount of calcium for a vegetable, and also supplies folate and potassium. Kale's ruffle-edged leaves may range in color from cream to purple to black depending on the variety.
   
   Before cooking with kale, collards, turnips, and chard, Nussinow recommends swishing the greens in a water-filled sink, draining the sink, then repeating this rinse until the leaves are dirt-free. Her favorite cooking method for these four greens is to rub the leaves in olive oil or tahini (sesame paste) and cook them for five minutes with garlic, olive oil, and broth.
   
2. Collards: Used in Southern-style cooking, collard greens are similar in nutrition to kale. But they have a heartier and chewier texture and a stronger cabbage-like taste. "Collards are an under-appreciated vegetable and most people don't know about them," suggests Nussinow. She says they're also popular with the raw food movement because the wide leaves are used as a wrapper instead of tortillas or bread. Down South, collards are typically slow cooked with either a ham hock or smoked turkey leg. A half cup has 25 calories.
   
3. Turnip greens: "If you buy turnips with the tops on, you get two vegetables in one," Nussinow tells WebMD. Turnip leaves are another Southern favorite traditionally made with pork. More tender than other greens and needing less cooking, this sharp-flavored leaf is low in calories yet loaded with vitamins A,C, and K as well as calcium.
   
4. Swiss chard: With red stems, stalks, and veins on its leaves, Swiss chard has a beet-like taste and soft texture that's perfect for sauteeing. Both Swiss chard and spinach contain oxalates, which are slightly reduced by cooking and can bind to calcium, a concern for people prone to kidney stones. Chard contains 15 calories in one-half cup and is a good source of vitamins A and C. Nussinow likes to make a sweet-and-sour chard by adding raisins and vinegar to the cooked greens.
   
5. Spinach: Popeye's favorite vegetable has 20 calories per serving, plus it's packed with vitamins A and C, as well as folate. And because heat reduces the green's oxalate content, freeing up its dietary calcium, "cooked spinach gives you more nutrition than raw," says Nussinow. Spinach leaves can be cooked quickly in the water that remains on them after rinsing, or they can be eaten raw in salads. Bags of frozen chopped spinach are more convenient to use than block kinds, and this mild-flavored vegetable can be added to soups, pasta dishes, and casseroles.
   
6. Mustard greens: Another Southern green with a similar nutrition profile to turnip leaves and collards, mustard greens have scalloped edges and come in red and green varieties. They have a peppery taste and give off a mustardy smell during cooking. Their spiciness can be toned down by adding an acid, such as vinegar or lemon juice, toward the end of cooking, suggests Nussinow. Cooked mustard greens have 10 calories in one-half cup.
   
7. Broccoli: With 25 calories a serving, broccoli is rich in vitamin C and is also a good source of vitamin A, potassium, and folate. Americans eat about 6 pounds of it a year. Its stalks and florets add both crunch and color to stir-fries. While some kids may call this veggie "trees," they often like it best raw or steamed with a yogurt-based dip. Nussinow mixes fresh broccoli into her pasta during the last three minutes of cooking so both are ready at the same time.
   
8. Red and Green Leaf and Romaine Lettuce: A familiar sight in salad bowls, these lettuces are high in vitamin A and offer some folate. Leaf lettuces have a softer texture than romaine, a crunchy variety used in Caesar salads. Fans of Iceberg lettuce may go for romaine, a crispy green that's better for you. Nussinow points out "the darker the lettuce leaf, the more nutrition it has," making red leaf slightly healthier than green. If you don't drown lettuce in a creamy dressing, one cup contains 10 calories.
   
9. Cabbage: Although paler in color than other leafy greens, this cruciferous vegetable is a great source of cancer-fighting compounds and vitamin C. Nussinow considers thisversatile green "the workhorse of the kitchen." Available in red and green varieties, cabbage can be cooked, added raw to salads or stir fries, shredded into a slaw, or made into sauerkraut. It's also a staple of St. Patrick's Day boiled suppers and can give off a strong smell when cooking. One-half cup cooked has 15 calories.
   
10. Iceberg Lettuce: This bland-tasting head lettuce is mostly water. But it's the country's most popular leafy green and each of us eats about 17 pounds of iceberg a year. While tops in consumption, it's last on our list for its health benefits. "It's not devoid of all nutrition, but it's pretty close," Nussinow stated.

Karen Foster is a holistic nutritionist, avid blogger, with five kids and an active lifestyle that keeps her in pursuit of the healthiest path towards a life of balance. 

This article first appeared in Prevent Disease

Is it possible to improve on hollandaise sauce?

It's the beginning of asparagus season in California.  If you have an active winter farmer's market and live in Southern California...congratulations.  Run and get some fresh local asparagus.

This week I've had it twice.  Welcome back asparagus, it's been a long wait, but you're here now and I'm loving you!

As you may know, at NutriGuide, we are currently working on putting together a report on healing eczema with food.  We are researching all over the world for scientific studies that document foods, supplements and herbs that heal eczema.  We also have a Chinese Traditional Medicine doctor on board and she has given us a lot of information about healing eczema.  She has an extensive list of foods and herbs for healing eczema, but one thing on her list is tangerine peel.  (By the way, once we're done with eczema we'll be tackling all the major diseases!)

Of course, it's winter and we're in the midst of tangerine season right now so it's a good time to be eating tangerines anyway.  But I'm also developing recipes for our eczema diet, so whenever I can add tangerine peel to a recipe, I like to do so.

This week, I made Asparagus with Tangerine Hollandaise sauce and it was absolutely scrumptious. Honestly, I had to stop myself from licking the plate, it was so good.  Of course, hollandaise is a ridiculously delicious food anyway.  But who knew hollandaise sauce would be so much better with tangerine than lemon??!!

Yes, hollandaise sauce is one of those foods we all avoided or rationed during the "low fat" years, but now that we know that eating butter and eggs does not raise cholesterol, it's back on the menu.  In fact, eating butter from pastured cows and eggs from pastured chickens provides important omega-3 fats your body needs to keep disease-causing inflammation at bay.   Be sure you eat pastured butter and eggs if you want to get the healing omega-3s.  

Anyway, I loved this and I hope you do, too.

Asparagus with Tangerine Hollandaise Sauce

1 bunch fresh asparagus with root ends snapped off
2 egg yolks
3 T freshly squeezed tangerine juice
6 T organic butter from pastured cows
sea salt and white pepper to taste
grated tangerine peel from 2 tangerines

Put the asparagus in a little boiling water to cook.  While it is cooking, in a double boiler over high heat (or heavy duty enameled sauce pan over medium heat (see below), add egg yolks and tangerine juice and whisk constantly as eggs thicken.  Add in 6 T of butter, 1 T at a time, continuing to whisk continuously until all butter is combined and sauce is thick.  Remove from heat immediately as hollandaise is ready and add in the salt and pepper.  Be sure to pull the asparagus off the heat and drain it as soon as it is just done.  Serve the asparagus topped with hollandaise and sprinkle tangerine peel on top.

Cooking Tip:  I hate setting up a double-boiler.  It's just one more added step... and I'm always for shortcuts.  I like to make hollandaise in a heavy-duty enameled sauce pan like this one from Chantal. I have several of these and they've lasted me for many years.  They are fantastic for delicate sauces.  The heavy bottoms keeps the heat even and you can whisk up a sauce quickly without it curdling.  I simply keep the heat on medium and stand by the pot with my whisk active at all times.  It makes Hollandaise in a minute or two.  Be sure to remove the sauce from the burner the moment it is completed.  Quick and Easy.  And after all, when it's quick and easy, you're more likely to take the extra step and make the delicious sauce!

Cooking Tip #2:  Cooking easily and pleasurably is partly about having the right tools.  A microplane is the quickest way to grate citrus.  It easily makes perfect grated rind that does not need further mincing.  If you don't have one, make a plan to get one soon.  They are not expensive--the one shown above is available for $15 at Crate and Barrel.  This is one of those little tools that will make a huge difference in your kitchen.  By the way, they're great for grating fresh Parmesan cheese, too.

Be sure to follow master chef and gardener Sue PIpal at Eat Thrive Heal

Asian Chicken Soup with Shiitake and Zucchini "Noodles"

A wonderful warming treat if you're feeling a little under the weather.  Or not!!

Often Asian soups have noodles, but in this soup, the noodles have been replaced with zucchini "noodles".  This keeps the soup gluten-free, of course, great for anyone watching inflammation or healing eczema.  But the zucchini "noodles" are also pretty, colorful and tasty.  To make them, I use a mandolin and a protective chainmail glove, but you can always slice them up with a kitchen knife or try the Veggetti which makes them by twisting the zucchini through a spiral device with blades.

Mandolin, protective chainmail glove and veggetti device.

Asian Chicken Soup with Shiitake and Zucchini "Noodles"

2 32 oz cartons organic chicken stock  (I am preferring Trader Joe's organic free range these days,  it has good flavor and at $1.99 per carton is a bargain, too.  Or even better, make your own, see here).
1/2 c sherry
3 T dark sesame oil 
3 large garlic cloves minced
1 2" piece of fresh ginger minced
4 T butter (grass-fed organic)
2 T olive oil
3 oz shiitake mushrooms sliced, stems removed
10 oz crimini mushrooms sliced
10 oz white mushrooms sliced
Generous freshly ground sea salt and black pepper to taste
4 organic boneless chicken thighs cut into bite-sized pieces
4 zucchini sliced on a mandolin into "noodles"
8 green onions sliced

Add the chicken stock to a large stock pot and bring to a boil.  Add in the sherry, sesame, garlic and ginger and lower the stock to a simmer.  In a frying pan, over medium-high heat, bring the butter and olive oil to hot and add in the mushrooms in batches, frying until tender and adding to the soup.  Season the soup with salt and pepper to taste.  Add in the chicken pieces.  When chicken is a few minutes from being done add in the zucchini and green onions.  Serve the soup as soon as the zucchini "noodles" are tender and the chicken is cooked through. 

This soup is great on its own and doesn't need anything more.  However, if you're feeding hungry hoards, consider adding a pot of rice on the side, or perhaps a generous fresh salad.  Perhaps fresh spinach with tangerines, peanuts, bean sprouts and Asian salad dressing would be nice.  (I have always loved the Soy Vay Chinese Chicken Salad Dressing.)

By the way, I'm trying to get in the habit of pulling out the mandolin or Veggetti frequently.  So many vegetables can be cut and served into "noodles" and kids really like these.  If you don't want to take your family cold turkey, consider boiling up some quinoa spaghetti and tossing it half and half with zucchini "noodles" while your family gets used to them. 

A 15 minute easy meal of zucchini noodles prepared on a Veggetti along with bottled organic red sauce and organic Italian sausages.  Just put the freshly cut zucchini noodles into a small pan with a little gently sizzling butter or olive oil and cook stirring occasionally for a minute or two until noodles are tender.  Fresh, quick and healthy!

Follow Sue PIpal, master chef and gardener and www.eatthriveheal.com

Get to Know Rapini (what?)... only at Farmers Markets...

The BEST part of farmers markets is discovering food you haven't' tried before.  For many in the USA, Rapini would make that list.

It is in the same species as Turnips and is well known in Europe where it is  called Broccoli Raab.  It hails from Italy where it is known as Cime di Rapa which means Turnip tops.

Rapini, in the turnip family
can be eaten flowers, leaves and all

Rapini has many spiked leaves that surround clusters of green buds that resemble small heads of broccoli. Small, edible yellow flowers may be blooming among the buds. The flavor of rapini has been described as nutty, bitter, and pungent. Rapini is a source of vitamins A, C, and K, as well as potassium, calcium, and iron

You cook Rapini similar to broccoli, leaves flower and all.  Since it has a nutty and slightly bitter taste we saute it with garlic.  Makes it wonderful.

• Brown Lots of garlic in a frying pan with olive oil.  
• Fill the pan with Rapini turning often to get all of it covered in oil
• Add organic chicken broth (about a cup)
• Saute about 5-10 min
• Drain and serve

Thats it!

Hint:  some people steam it but we prefer it this way.   It also makes a good flavor and veggie addition to the pan when you are frying pork and potatoes which is how they do it in Portugal!


photo credit - Craig Rippens, Marin Farmers Market


 
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For Quick, Fabulous and Delicious Cauliflower...Roast It!!

My sister tells me she has a hard time getting her family to eat cruciferous vegetables.  (Cruciferous veggies include broccoli, cauliflower, Brussels sprouts and cabbage.)  In contrast, my family seems to really enjoy them.  Of course, I'm not above resorting to a cheese sauce if that's what it takes to get kids to eat broccoli.  And often, that's exactly what it takes.

How to Eat Cruciferous veggies

I'm going to include my quick and easy cheese sauce recipe below, just in case you have any kids in your life you need to train to enjoy broccoli. (I'm betting that even George Bush himself would have eaten his broccoli if only his mom had served it with a really yummy cheese sauce!)

However, lot's of folks who are working on healing are avoiding dairy and that means that yummy cheese sauce is out.  Never fear--there are other delicious and fast ways to enjoy cruciferous vegetables.  Lately, I've been loving roasting them.  Roasting seems to bring out just a little bit of a sweet caramelized flavor that seems to appeal to kids, and everyone else. However, the thing I love the most about roasting cruciferous veggies is that it only takes about 3 minutes of prep time, 4 ingredients, and about 20-30 minutes in the oven.  Perfect for busy folks...and who's not these days?

Here at eatthriveheal.com, we want to get the max health benefits for our meals, but we balance our healing goals with a desire to eat the highest quality, most delicious and pleasure-bringing foods available to us.   PLUS we try to find ways to prepare healing foods with minimum effort and grace!  Roasting cauliflower is a perfect way to have it all.

Quick and Easy Roasted Cauliflower

Ingredients:

• 1 head of cauliflower  (you can also use broccoli)
• olive oil
• sea salt (I prefer pink Himalayan)
• fresh ground black pepper
• dried thyme or rosemary (optional)
• toasted pine nuts (optional)

Preheat oven to 425 degrees.  Break the cauliflower head into small florets and put them in a mixing bowl.  Pour olive over the top (enough to cover all the florets with a light coating when mixed) and add in the seasonings, but not the pine nuts if you are using them.  Stir until cauliflower is well coated.  Place cauliflower on a Silpat covered baking sheet and bake for 20-30 minutes or until florets are golden.  If desired, toss with toasted pine nuts.  (You can also add some raw pine nuts into the cauliflower about 5 minutes before removing the dish from the oven and they will toast with the cauliflower.)  I recommend adding the rosemary to the dish if you are serving it to sophisticated palates.  However, for kids, try the thyme.



Quickie Broccoli with Cheese Sauce (for your favorite kid--you?)

Ingredients:

• 1 head of broccoli
• 1/3 cup cheddar or jack cheese (best if raw and organic)
• 1/4 cup cream (best if raw and organic)
• ground white pepper
• sea salt

Place a broken up head of broccoli in a medium sauce pan and bring to a boil.  In a small enameled sauce pan place the cheese in slices and pour the cream over.  Put the flame under the cheese sauce on a very low setting and watch closely, stirring often until the cheese is melted into the cream.  When the broccoli is just cooked (not over-cooked) drain thoroughly or the sauce will be watery and put back into the pot.  With a good vegetable knife, cut the broccoli in the pot into bite-sized pieces.  Pour the sauce over and stir in salt and pepper to taste.

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Follow Gourmet Chief and Master Gardner Sue Pipal.  She writes at Eat Thrive Heal

Some New Greens from the Farmers Market...Quinoa and Ammaranth

Last week at my local Farmer's Market, I picked up some greens I've never cooked with before, quinoa and amaranth.  The farmer I purchased them from informed me that they would be great added to salads and also could be cooked up like any other green.  I washed them up, broke off their stems at the intersection with the leaf and tossed them in a pan.  Evaluation:  delicious!!

Sesame Greens

• 1 shallot chopped
• 1 clove garlic chopped
• amaranth greens
• quinoa greens
• olive oil
• sesame oil
• sea salt
• pepper
• sesame seeds

Wash  and de-stem greens.  Remove quinoa flowers and seeds (see below).  Saute wet greens in a little olive oil.  When softened, pour on sesame oil, salt and pepper and top with sesame seeds.

Remove the quinoa flowers

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Follow Gourmet Chief and Master Gardner Sue Pipal.  She writes at Eat Thrive Heal

Peppers from the Farmer's Market

Jimmy Nardellos at the local Farmer's Market

This past month we've been really enjoying the skinny mild red peppers called Jimmy Nardellos that have been showing up at our local farmer's market.

Slim Red and Mild

They are perfect for the summer BBQ season.  We just coat them in a little olive oil, sea salt and ground black pepper ... and onto the grill they go!

Long, slender and succulent.  Just off the BBQ!

And More Peppers... 

Shishito Peppers

This week we picked up some Shishito peppers from this lovely new farmer at the Tahoe City market:

New to Our Local Market

Her display was very charming and included a take-home recipe.

This is the recipe she provided:

Shishito Peppers with Miso Vinaigrette

• 1 pound shishito peppers
• sea salt
• 1 T rice vinegar
• 1 T miso paste
• 1 t sesame seeds
• 3 T cooking oil (canola)

Grill the shishito peppers on a BBQ grill on medium heat until softened with just a few grill marks.  You don't want to blacken them.  Alternatively, you can toss them in a bit of oil and roast them in 400 degree oven for 15 minutes.  Sprinkle with sea salt after roasting.

In a bowl, whisk together the remaining ingredients.  Taste and adjust seasoning.  Drizzle over the grilled or roasted shishito peppers.  Eat whole--stem, seeds and all!!

Shishitos and Jimmy Nardello's on the Grill

Although the recipe looked great, I didn't have miso paste on hand so we simply tossed ours on the BBQ with some Jimmy Nardellos.  Again, these were delicious in simple olive oil, sea salt and pepper.

And you know what...we did eat them whole.  Stems, seeds and all!




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Follow Gourmet Chief and Master Gardner Sue Pipal.  She writes at Eat Thrive Heal