GardenCuizine

Celebrity Chef calls for support of Michelle Obama's Let's Move initiative

noreply@blogger.com (GardenCuizine.com) — Sat, 20 Feb 2010 17:00:29 PST

Chef Jamie Oliver’s Power of Food

2010 TED Award Speech

Fight Obesity

A quick observation will confirm that obesity in America is much more prevalent than ever before. The Centers for Disease, Control and Prevention (CDC) confirm that after smoking, obesity has become the primary lifestyle-related cause of disease and death in the United States. Obesity tops the list of growing global health concerns and is one of America's primary health and economic concerns. British celebrity Chef Jamie Oliver, well known on The Food Network, took his passion for fighting obesity in the UK to the obesity battleground right here in America. Jamie Oliver was the recipient of this year's prestigious 2010 TEDPrize award.

What is TED?
In 1984 a small, nonprofit group dedicated to Ideas Worth Spreading began to bring together inspiring people from Technology, Entertainment and Design (TED). Over three decades since then, TED has grown and has an annual conference in Long Beach, California and in Oxford UK (TEDGlobal). TED also boasts a community program, TEDx, a video site, TEDTalks, and TEDIndia.

Take a look at the video of Chef Jamie Oliver's recent TED prize award speech, shown below. This speech, along with Jamie's ongoing efforts, will aide in generating increased funding and public awareness about the seriousness of obesity on public health.

Chef Jamie stressed how we must make healthier choices, increase education about food, continue adding gardens, and bring back simple cooking techniques in the home. He urges all Americans to support first lady, Michelle Obama, in her Let's Move initiative calling for healthy choices, healthier schools, physical activity and affordable and accessible healthy food for America's children.

What caught my eye most about Jamie’s award speech was his passion and obvious dedication to improve America's school lunch program for the sake of our children. Chef Jamie points out the importance of food and nutrition education, along with the need for healthier recipes using more locally grown fresh fruits and vegetables.

Children Deserve Better
Jamie Oliver's energy and fight for this cause was fueled by the lack of nutrition that also faces school lunch programs in his homeland, the UK. Jamie Oliver created the UK's Feed Me Better campaign, which generated interest from over 200,000 people, prompting the government to pledge $550 million towards improving school lunch programs in the UK.

Chef Jamie also starred in the award-winning UK series Jamie's School Dinners and Jamie's Return To School Dinners. His shows generated a public outcry for change in the school meals system and his work continues to be recognized by the British government.

Fruits and Veggies More Matters logo is the registered trademark of the Produce for Better Health (PBH) Foundation, Wilmington, DE

Related Links:

Healthy Meals Resource System (HMRS)

The Food Network

TED

Chef Jamie Oliver
Obesity A Growing Epidemic
American Diabetes Association Applauds First Lady

Copyright © 2010 Wind. All rights reserved.

GardenCuizine Recipe: Nutty Ginger Streusel

noreply@blogger.com (GardenCuizine.com) — Tue, 02 Feb 2010 15:45:18 PST

Nutty Ginger Streusel

Topping for Baked Goods, Squash

and Sweet Potato Casserole

Streusel topping adds crunch, sweetness, nutrients, and eye appeal, not to mention delicious, sweet cinnamon flavor to baked goods, squash and sweet potato casseroles. This recipe contains nuts* and aromatic spices of cinnamon, nutmeg, cloves and ginger. These spices, along with walnuts or pecans, add to outstanding flavors in addition to contributing a variety of antioxidants and phytonutrients to your healthy streusel recipes.

Streusel is also made with butter and sugar, so use it sparingly and make a little go a long way. Doing this will enable you and your family to reap the benefits of increased consumption of fruits and vegetables that streusel so magically enhances.

Popular ways to use streusel topping is to sprinkle it on top of: homemade fruit crisps, fruit pies, muffins, coffee cake, sweet breads (such as banana, pumpkin or zucchini bread), sweet potato casserole, or atop baked squash. You'll find a GardenCuizine link posted below for Baked Nutty, one of our family's favorite winter vegetable side dishes using streusel to stuff acorn squash.

Streusel is quick and easy to make, and stores great in the freezer. It may be best and most practical to make a batch of streusel at a time when you are home that is most convenient to you. Streusel can be used immediately after it is made or as needed from your freezer stash.

*Nut Allergies

If you or those you are cooking or baking for have allergies to nuts, streusel topping can be successfully made omitting the nuts.

Health Note: If you are a pastry chef or have made streusel before, I should point out that for this recipe I have reduced the amount of butter as low as possible, so it will take a little bit longer to come together and form the streusel. Be patient, it will come together. It just takes longer to coat the flour granules using less butter than traditional streusel recipes call for.

Putting it all together

Yields: 1 lb, 7 oz. (699g)
Ingredients:
1 cup Pecans or Walnuts, toasted
1/2 cup (62.5g) Flour, all purpose, unbleached
1/2 cup (60g) White whole grain wheat flour
1/2 cup (40g) Rolled oats (instant quick cooking type)
1/2 cup (110g) Brown Sugar (packed)
1/2 cup (100g) Granulated Sugar
1 Tablespoon (7.8g) Cinnamon, ground
1 teaspoon (tsp) (2.2g) Nutmeg, fresh grated or ground
1 tsp Ginger, fresh grated or ground (optional)
1/8 tsp (0.3g) Cloves, ground

1/2 cup (1 stick) plus 3 Tablespoons Butter (155.6g), no salt (or soy margarine)

First roast the nuts in a 350° F oven. Make an even layer of the nuts on a baking sheet or cast iron pan and bake until lightly toasted. Remove from oven and set aside to cool.
In a large mixing bowl, combine the flour and all the spices, mix to combine. I use a KitchenAide mixer with a paddle attachment.
Cut the butter into small cubes and sprinkle onto the flour mixture. Mix on low speed until you notice the butter lumps mixing completely with the flour and as it does you will notice the flour granules becoming a darker color.

Mixing is the only tricky part to making streusel. Once streusel gets over mixed, it becomes a smooth, dough-like mass; you can still use it, but it will not be the proper, crumbly texture of a well-made streusel. The best way to avoid over mixing streusel is, when you think it is almost ready, stop the mixer and pulse it "on" and "off" with frequent checking until you are pleased with the consistency. A good streusel will be well combined with 1/4-1/2-inch clumps throughout.

When your streusel is ready, add the nuts and pulse again just until the nuts are incorporated -- then stop! That's it.

Streusel can be used immediately, stored in the refrigerator for up to one week, or stored for a longer period of time in an air tight container in your freezer.

Related GardenCuizine Recipe: Baked Nutty ~ Streusel topped Squash
Related Links:
McCormick Spices for Health
Eat a Variety of Fruits and Vegetables Every Day

GardenCuizine Nutrition Analysis
...coming soon...
Copyright © 2010 Wind. All rights reserved.

GardenCuizine Recipe: Baked Nutty (Streusel stuffed Acorn Squash)

noreply@blogger.com (GardenCuizine.com) — Tue, 02 Feb 2010 15:48:41 PST

Baked Nutty
~Streusel stuffed Acorn Squash~

This recipe was inspired by good friends, who made us a memorable acorn squash vegetable side dish for a holiday get together. Their recipe used crumbled crackers in a buttery, aromatic, filling, and we all loved it! Name the dish whatever you would like, our friend's family calls it Baked Nutty, and now we do too.

Today, we serve this slightly revised version of Baked Nutty, with a streusel filling. Streusel is made with butter (or soy margarine), brown sugar, flour, cinnamon, spices and optional nuts. I love to have it ready-made and available to use, so we always have a tub of streusel handy in our freezer. Streusel can be used to top squash, sweet potato casseroles, muffins, coffee cakes, fruit crisps, etc.

The below short and sweet recipe is our favorite way to cook, garden fresh, acorn squash. It is stuffed with homemade sweet, nutty streusel and baked in the oven. For something so delicious, you would expect it to be more complicated to make, but It couldn't be any simpler. Winter squash is outstanding on its own in both flavor and nutrition.

Winter Squash

Acorn, Butternut, Hubbard, Sweet Dumpling, and Spaghetti squash are just some of the many types of winter squash available at the market, or that can be grown in your garden. This coming summer will be the first time we are going to grow our own acorn squash (Cucurbito pepo).

Acorn squash is our favorite for this dish because when cut in half, the hollow part in the center forms a bowl shape that is perfect for filling. Each half can be served as its own serving, or if they are really large, they can be quartered after being cooked. This elegant vegetable is suitable for company or holiday meals, especially Thanksgiving. Baked Nutty has become a regular on our fall and winter menus.

Putting it all together
Serves 4
Preheat oven to 375° F (190° C)

Ingredients:
2 acorn squash
1 cup streusel (our favorite is streusel made with roasted pecans and ginger)
olive oil
fresh ground black pepper
sprinkle salt (optional, we usually leave it out because some of us have high blood pressure)

This recipe is short and sweet:

First wash and dry each acorn squash
On a cutting board, carefully cut a sliver off the ends, and cut each squash in half
On a baking pan lined with foil, drizzle some olive oil
place the squash halves hollow side down and rub the cut sides around on the oil
Bake for 30-40 minutes (do not over-bake or the squash may collapse)
When bottom edges are lightly caramelized, turn them over and carefully scoop out the seeds
Season each half with salt (optional) and fresh ground black pepper
Fill each half with streusel

At this point, I may let the filled squash sit on the stove-top until the

rest of the meal is just about ready

When you are almost ready to serve dinner, return the squash to the oven for a final 20 minutes

~ Buon Appetito!

GardenCuizine Nutrition Analysis ...coming soon

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.

Related GardenCuizine Recipe: Nutty Ginger Streusel
Related Links:

Winter Squash Nutrition and info CDC, Fruits and Veggies More Matters
Acorn Squash Stuffed with Chard and White Beans EatingWell Magazine Recipe

Many varieties of Acorn Squash Dave's Garden

Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Italian Sesame Cookies

noreply@blogger.com (GardenCuizine.com) — Mon, 11 Jan 2010 09:19:15 PST

~Low Sodium~

Sesame Regina Biscotti

Italian Sesame Cookies

Italian Sesame Cookies can be part of a healthy diet, when enjoyed in moderation as a snack. Their nutty aroma and wholesome taste make these cookies delicious anytime of day. They are low in sodium and not as sweet as traditional American cookies.

The fact that Sesame Regina are lower in sodium is what I like most about these Italian favorites. In addition to being low sodium, they have added calcium and nutrition from the coating of sesame seeds.

Italian cookbook author, Victoria Granof, writes in her book, 'Sweet Sicily, the story of an Island and her Pastries', that when she attended an All Souls' Day carnival in Palermo, Biscotti Regina were sold everywhere. My mama would love it there, since Italian Sesame cookies are one of her favorites!

I asked Mom if she remembered having sesame cookies at home growing up. She said, "We had them throughout the year. Whenever Dad (Alexander Salottolo) would go downtown, he would bring us home sesame cookies from Ferrara's (NYC bakery); especially during the holidays...they were my favorite." Apparently, my Grandmother didn't bake these. As you could probably guess, unlike my Grandmother, I bake these cookies often and throughout the year especially for Mom; they have become a regular in our cookie jars.

On my quest for home-baking the best sesame cookies, I came across Paula Laurita's recipe (the Italian food editor of Bella Online). I have tried other recipes in the past and made many a variation in industry and restaurants, but it was this -- ever so slightly modified -- version of Laurita's recipe that got the nod from Junetta, my Italian Mama. This authentic Italian cookie recipe was the closest to what she remembered and enjoyed growing up.

About this Italian Cookie Recipe

The base recipe was already low in sodium. My healthy recipe modifications were few, primarily substituting some of the saturated fat (butter) with unsaturated fat (oil), along with adding a hint of fresh grated lemon zest. I did try to reduce the egg yolks, using two eggs and one white (rather than three eggs), but the three eggs were preferred in GardenCuizine's test kitchen trials.

The amount of sesame seeds in the original recipe were not reduced, even though the seeds do contribute some fat. The fat they contribute is "good" fat. Yes, we do require some fat in a healthy diet. Fat is important for many reasons, such as for healthy skin and hair, and to help our bodies absorb fat soluble vitamins A, D, E, and K.

Sesame Seeds
Sesame seeds contain healthy fats as well as nutrients. Sesame seeds contain essential fatty acids omega-3 and omega-6 as well as mono and polyunsaturated fats. The sesame seeds add additional nutrients too, such as calcium, iron, magnesium, phosphorus, copper, manganese and fiber.

Sesame seeds are best stored frozen until ready to use to avoid going rancid. I usually store all our seeds in the freezer in airtight baggies or freezer-safe containers.

Cookie Gifts
Have you ever noticed that cookies in general, seem to taste even better when they are shared among family and friends? For a thoughtful homemade gift, place your homemade cookies in a cookie jar, tin or air tight container. For an added touch, attach some curling ribbon and a personalized card made on your computer.

Putting it all together
Yields: Approximately 6-dozen, 72 cookies
Preheat oven to 375° F (190° C)

Ingredients
3 cups (375g) unbleached all-purpose flour
1/4 teaspoon (6g) salt
2 1/2 teaspoons (10g) baking powder

1 cup (245g) 2% reduced fat milk
1 cup (144g) sesame seeds, hulled*

4 Tablespoons (56g) unsalted butter
4 Tablespoons (56g) canola oil (sometimes I use a canola/olive oil blend)
1 cup (200g) sugar
3 eggs (150g), large
1 teaspoon (4g) pure vanilla extract
2 lemons, zest only

* available at Natural food stores and specialty markets

Sift together the dry ingredients except for the seeds
Put the seeds in a small bowl and set aside
Pour the milk into a small bowl also and set aside
In a mixing bowl (or mixer with paddle attachment), cream the butter, oil, and sugar until light and well blended
Add the eggs, vanilla and lemon zest. Mix to combine, stopping periodically to scrape sides and bottom of mixing bowl
Add the dry ingredients, mix to combine. Stop when a dough is formed
Pick off, or portion out, small pieces of dough and roll into small 2-inch by 1-inch logs using your hands*
Dip in milk, then roll in the sesame seeds
Place formed cookies on lightly sprayed, foil lined, cookie sheets and bake 375° F (190° C) for 25 minutes or until golden

* Note: The cookie dough could also be rolled in long logs, brushed with milk, rolled in seeds, then cut into 3-inch pieces.

GardenCuizine Nutrition Analysis

Serving size 31g (~2 cookies): Calories: 115; Calories from Fat: 47; Total fat 5g, Saturated fat: 1g, Trans fat 0g, Cholesterol: 21mg; Sodium 58mg; Dietary fiber: 1g; Sugars: 6g; Protein: 2g; Calcium: 66mg (7%DV); Iron: 1mg (7%DV); Manganese: ~0.2mg (~9%DV); Selenium 5 mcg (7%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.

Related Links:

Sesame Cookies by Paula Laurita, Bellaonline.com

Sweet Sicily, the story of an Island and her Pastries by Victoria Granof
Copyright © 2009 Wind. All rights reserved.

Santa's Adopting a Healthier Lifestyle, How About You?

noreply@blogger.com (GardenCuizine.com) — Sun, 20 Dec 2009 15:52:37 PST

Santa's
Adopting a Healthier Lifestyle

How About You?

We all know how important it is to eat right and exercise; some people are better than others at fitting exercise into their daily routine. Statistics reveal that in just the past 20 years, there has been a dramatic increase in obesity throughout the United States.

According to the Centers for Disease Control and Prevention, the only state in 2008 that had a prevalence of obesity less than 20% was Colorado. Thirty-two states showed a prevalence of equal or greater than 25%. Alabama, Mississippi, Oklahoma, South Carolina, Tennessee, and West Virginia had a prevalence of obesity equal to or greater than 30%.

Why should we care?
An obese population means more health problems and potential consequences from obesity, such as the increase of type 2 diabetes mellitus. Unless we reverse this trend, diabetes alone could become a major public health crisis. Can we reverse the obesity trend across America? Time will tell -- I sure hope we can.

Healthy Santa
Simple physical activity and exercise can reduce your and your family's risk of premature mortality, in general, and of coronary heart disease, hypertension, cancer, and diabetes mellitus. If Santa can do it, we can too! Just don't forget to get a medical check up first and get your Doc's okay.

Enjoy this humorous Santa's Boot Camp video, which was made a few years ago courtesy of the Ministry of Fun Movies on YouTube. The message is timeless:

Whatever your inspiration, incorporate exercise and physical activity into your lifestyle!

Happy Holidays from GardenCuizine
and
Best Wishes for a Happy,
"Healthy" New Year

GardenCuizine Recipe: Healthy, Homemade DOG Treats

noreply@blogger.com (GardenCuizine.com) — Mon, 11 Jan 2010 09:19:15 PST

All Natural
Healthy, Holly DOG Treats
with Peanut Butter and Molasses!

Today, a member of the Food and Culinary Professionals Group of the American Dietetic Association asked me if I had a recipe for healthy, homemade Dog biscuits. Hmmmm, I thought...of all the recipes and baking that I do, I really didn't have a tried and true recipe for dog biscuits. Usually we cheat and purchase store bought.

After a quick look at the ingredients on the box of our dog, Holly's favorite dog biscuits, I whipped up this recipe for a quick and easy homemade version. Holly responded to her invitation to be our taste tester with a series of happy barks, before devouring her doggie samples. Watching Holly lick her chops and bark for more was her approval that dogs will love these healthy, all natural treats!

Holiday Fun
Don't leave out your dog owning friends. Healthy, Holly Dog Treats are a fun change to bring to a Holiday or dinner party. Just be sure to baggie them up and clearly label them as DOG treats with peanut butter.

Bow-Wowzer Gift
Doggie treat jars can be purchased at discount stores, then filled with these healthy treats and decorated with festive ribbon and a homemade gift card.

For families and friends with peanut allergies, be sure to let them know the ingredients, or omit the peanut butter and substitute SoyNut Butter.
Putting it all together
Yields: approximately 4 dozen, 2 inch (5cm) treats
Preheat oven to 350° F (177° C)

Ingredients
2 1/2 cups (312g) unbleached white whole wheat flour
1/2 cup (40g) rolled oats
1 Tablespoon (10g) milled flax seeds
1 Tablespoon (4g) nonfat dry milk
1 Tablespoon Brewers yeast (optional)
1/2 teaspoon (2g) baking powder
1/4 teaspoon (1g) baking soda
1/4 teaspoon (3g) salt

2 eggs
1/4 cup (59g) water
1/4 cup (65g) peanut butter
1/4 cup (54g) canola oil
1/3 cup (112g) black strap molasses

In a bowl, whisk together all the dry ingredients, set aside
In another, main mixing bowl - mix together the peanut butter and oil; add the eggs
Beat in the molasses and water
Add the dry ingredients and mix until blended
Divide the dough in half, forming even balls with your hands. Flatten them into round disks and wrap in clear wrap
Refrigerate for a few hours or overnight before using
Roll out the dough just like people cookies and cut out using cookie cutters -- have fun! They all don't have to be dog bone shaped; Holly loves all shapes, especially dogs and cats
Place on foil lined baking sheets (no need to oil or spray)

Bake for 12 minutes. Remove and cool, leaving on baking sheet. Turn the dog biscuits over and bake again for another 8-10 minutes. This will make the cookies harder and more crunchy, similar to twice-baked biscotti cookies.

GardenCuizine Nutrition Analysis ...coming soon

Copyright © 2009 Wind. All rights reserved.

Unknown Cats in your Garden?

noreply@blogger.com (GardenCuizine.com) — Wed, 09 Dec 2009 08:19:08 PST

Unknown Cats in your Garden?

If the unknown cats in your garden are not your own or your neighbor's, it is likely they are neighborhood feral cats. I was shocked to find feral cats in our backyard garden. And now that my family and I are aware of them, we see feral cats everywhere.

Maryann Mott, of National Geographic News reported in 2004, that according to feline experts, there were 70 million feral cats living in the United States. Today, 5 years later, we know the estimate would be even higher. Mott suggested the high feral cat population was due to weak efforts in controlling populations, and the fact that cat's reproduce so fast.

After finding -- not one, but four -- feral cats in our home garden, I was inspired to write the story, 'Tango the Garden Cat'.

Tango, the Garden Cat part 3: Home for Christmas
'Tango the Garden Cat' is a 3-part mini-series. The third and last part of this feral cat garden story, 'Home for Christmas', will be published December 23, 3009 on the website of Dave's Garden. You can read the story that day or you can find the story anytime after that on Dave's Garden, or by an online search (Google, etc).

What can you do to help feral cats in your community?
Trap, Neuter, Return (TNR). TNR has been shown to humanely reduce unwanted feral cats. Learn more from this informative video presented by The Humane Society of the United States.

Tango Story
Tango the Garden Cat part 1: Tango Arrives by Diana Wind
Tango the Garden Cat part 2: Tango's Garden Adventure by Diana Wind

Related Links:
Keeping cats out of gardens and yards, Neighboorhood Cats
The Humane Society
Effectively Managing Feral Cats DVD, The Humane Society
Alley Cat Allies
Managing a feral cat colony, Neighborhood Cats
ASPCA
U.S. Faces Growing Feral Cat Problem by Maryann Mott

http://www.mooresartgallery.com/ Carol Moore, ARTIST for the Tango mini-series

Video by The Humane Society of the U.S. Trap-Neuter-Return (TNR) is a strategy for improving the lives of feral cats and reducing their numbers.

GardenCuizine Recipe: Cranberry Acai Jelly

noreply@blogger.com (GardenCuizine.com) — Fri, 27 Nov 2009 14:48:50 PST

Whole Berry

Cranberry ~Açai Jelly

Fresh whole berry cranberries line the markets during the holiday season of Thanksgiving and Christmas. Cranberries freeze great, making November and December a good time to stock up on whole cranberries. Cranberries can add nutrition to your meals throughout the year.

This year, our fresh whole cranberries were purchased at Wegmans at one of their South Jersey locations. The berries we happened to buy were from Cranberry Connections, a Joesph J. White corporation. White's Cranberry farm is located in South Jersey's Pine Barrens and is on the National Registry of Historic Landmarks.

Cranberry Health Benefits
Fruits, especially berries, provide high quality phenol antioxidants.[1] Phenol antioxidants protect low density lipoproteins (LDL-the bad cholesterol) from oxidizing. Why is this good? One reason is that when LDL gets oxidized it can lead to foam cells that build up (along with other cellular matter) in the subendothial space of blood vessels, contributing towards atherosclerosis and heart disease.

Interestingly, cranberries are not ranked among the top in U.S. per capita consumption. According to the USDA, the top three consumed fruits with phenol antioxidants are Bananas, Apples and Grapes; even though the top three fruits highest in phenol antioxidants are: Cranberries (#1), Pears, and Red Grapes.

Cranberries have other health benefits too; they have flavonoids, Vitamin C and naturally occurring proanthocyanidins.

Proanthocyanidins
Cranberry juice and products are known to help maintain urinary tract health. The majority (80-90%) of all Urinary Tract Infections (UTI) are caused by E. coli bacteria. Individuals with diabetes are more susceptible to UTI infections. Cranberries help this condition by their proanthocyanidins that contain strong bacterial anti-adhesion properties. Proanthocyanidins keep the bacteria from adhering to cell walls in the bladder.

Cooking with whole Cranberries
Whole cranberries are tart and are usually prepared with an added sweetener. Cranberries are excellent for juices, as well as in side dishes, sauces, muffins, breads, pies, tarts, fruit crisps, cobblers and the all American favorite -- cranberry jelly. Cranberries are naturally high in pectin, which is why added pectin is not required in homemade cranberry jelly.

For something different and to add even more nutrients to Cranberry jelly, I added freeze-dried Açai berry powder, which you can find in health food stores and gourmet markets.

Presentation
For the best table presentation, pour the cooked liquid mixture directly into your chosen serving dish. The cranberry jelly gels directly in the serving dish. We have a favorite glass dish that I use, that I would not want to see crack from heat stress, which is why it is important to let the hot jelly cool a few minutes before transferring.
Putting it all together
Yields: 735g, (approximately 2 1/4 cups) serves 12

Ingredients:
12 oz (1pkg, 336g) whole berry Cranberries
3/4 cup (150g) Sugar
1/2 cup (118ml) Mango nectar or Orange juice
1/2 cup (118ml) Water
Orange zest from 1/2 orange, or 2T minced candied orange peel

6 grams organic Açai powder

This recipe is fast and easy and is best made a day in advance for optimum gelation.

Wash and strain the berries
In a small stock pot add all the ingredients except the Açai powder. Over high heat, stir to incorporate. When the mixture begins to boil, reduce heat to medium.
Cook on medium heat for 15 minutes, stirring occasionally. The berries will burst open as they cook. Sometimes, I squish some of the berries on the sides of the pot with a wooden stirring spoon. When the mixture appears to be a desirable texture, turn off the heat.
Stir in the Açai powder. Do not stir after this point.
Before transferring to your serving container, set aside to cool for 7-10 minutes (not much longer or it will set up)
Pour into serving bowl, allow to cool unrefrigerated
When no longer steaming hot, refrigerate overnight or until well chilled and set

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values
Good Source: Vitamin C

1/12 of recipe, serving size: 61g, Calories 69, Calories from fat:2.9, total fat: 0.3g (0%DV), Saturated fat: (0%DV), Omega-3 FA:10mg, Omega-6 FA:64mg, Vitamin C ~7mg (~12%DV), Sugars: ~14.g, Dietary fiber: ~1.3g (~5%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.
Copyright © 2009 Wind. All rights reserved.

Related Links:
Superfruit ~ Acai Berry, Euterpe oleracea
About Joseph J. White Cranberry Farm
Classic Cranberry Orange Relish
Ocean Spray® Cranberry Recipes

USDA Database for the Proanthocyanidin Content of Selected Foods

References:
[1] Vinson J.A., Su X., Zubik L., Bose P; Phenol Antioxidant Quantity and Quality in Foods: Fruits, J. Agric. Food Chem. 2001, 49, p 5315-532

GardenCuizine Recipe: Healthy Borscht

noreply@blogger.com (GardenCuizine.com) — Sun, 08 Nov 2009 06:00:03 PST

Healthy Beetroot Borscht

Beets (Beta vulgaris) are easy and fun to grow, with excellent heirloom and hybrid beet cultivars to select from. We've only tried 'Chicago Red' so far, a typical all-purpose, red beet. Next season I hope to try Italian heirloom 'Chioggia (Bassano)', a jazzy, two-toned, red and white striped variety that arrived in the U.S. before 1865.

My favorite photo with beets was featured in my first Dave's Garden article, 'Mommy, look what I picked...'. Little Michalah shows off her bountiful harvest of fresh beets that she helped dig up with her Grandmother.

All parts of the beet can be used in recipes. Beet greens can be added to soups or sauteed. Beet leaves are a bit thick to add raw to salad, but taste good when picked young and tender or sliced thin enough. Beet roots can served many ways, including in juice bar drinks, pickled, shredded raw, cooked and diced on salads. Beets are the star in borscht -- a more sweet than sour soup.

Beetroot borscht can be served hot or cold, but is truly a comfort foot when served hot with a side of wholegrain bread. Borscht is a favorite in many countries including Lithuania, Russia, Poland, Ukraine and Romania. Poland, borscht (barszcz) is made with dumplings and parsnips. Ukrainian recipes often add potatoes. Romanian borscht (borș) includes fermented bran in the broth base. Your borscht can include meat, potatoes, parsnips, beans, bay leaves, lemon juice, vinegar or whatever your fancy.

You'll see in my soup recipes, unless the soup is a meat flavored soup, I prefer veggie bases made on the spot from carrots, celery, onions, fresh herbs and spices. The flavors are always delicious, and your vegetarian family and/or friends can enjoy it too!

GardenCuizine's borscht is nutritious, low-fat and on the lighter side, making it a nice accompaniment to a full course meal.

A few tips about this recipe

Don't stress out or get hung up with measuring ingredients. Soups are not an exact science like baked goods -- a bit more or less will not ruin the recipe.
Our garden was a hot pepper factory this summer! Hot peppers make a tasty addition to borscht. If you don't have any hot peppers around, season to taste with a little hot sauce. Adding just enough hot spicy flavor is a great way to trick your taste buds into enjoying lower sodium foods.
I used regular canned tomato sauce in this recipe, rather than salt free. It is main contributor of sodium in this soup. You won't need to add additional salt.
Fresh dill lends itself to freezing well. Rinse it and place it in an airtight baggie in the freezer and use as needed. It will stay green and will always be available for recipes when needed.
Use the beet cooking liquid in your soup to avoid losing water soluble vitamins and nutrients, such as: thiamin (vitamin B1), riboflavin (vitamin B2), niacin, vitamin B6, folate, biotin, pantothenic acid, and vitamin C.

Putting it all together
Yields: a healthy pot full! 10 Servings

Ingredients:
3 large (or 4, 2-inch) fresh beets
10 cups water (approximately 8 cups beet cooking liquid and 2 cups water)
1 Tablespoon Olive Oil
1 cup (128g) chopped carrots
1 cup (160g) chopped onions
1 cup (101g) chopped celery
1 small hot pepper (or hot sauce to taste)

1 teaspoon (1 clove) minced garlic
1/2 green cabbage (454g), sliced thin
8-ounce can tomato sauce

2 Tablespoons sugar (optional)
1/2 teaspoon black pepper
1 Tablespoon fresh dill

1/4 cup chopped fresh parsley
sour cream, plain yogurt or creme fraiche
fresh dill or parsley for garnish

Rinse off the beets and cut of the greens, save them for future use in other recipes. Place the beets in a large (non reactive) stock pot and cover them with water. Bring to boil, cover and simmer for 45 minutes or until tender when pierced. Turn the heat off and let the beats sit in the hot water while you work on the rest of the prep.

Reminder: save the beet cooking liquid for the soup

Chop carrots, celery and onion, set aside
Save the beet water for the borscht. Take the beets out of the hot water using tongs and let cool off in a bowl
In another large soup pot, on medium heat, add the oil. When the oil is hot, add the chopped mirepoix (carrots, celery, onion) and the hot pepper. Let cook for 5-10 minutes. While this is cooking, return to the beets.
Peel all the beets. The skins easily rub off cooked beets with your fingers.

Toss the beet skins in your compost pile!

Dice half of beets, set aside
Puree the remaining beets with 2 cups of the beet water. You can do this in a blender or in a deep pot (to avoid getting beet juice splashed on yourself) using a hand held submersion blender (one of my favorite kitchen tools). Return to your cooking veggies...
Stir in garlic and dill
Add sliced cabbage, continue to stir, cooking down for another 5-10 minutes
Add tomato sauce, save the can
Refill the 8oz. tomato sauce can two times with water and add it to the pot.
Add beet cooking water to the pot too. Note: when beets boil some sediment settles to the bottom of the pot. Try not to add that part.
Add more water to the soup pot if you think it needs more liquid
Add sugar and black pepper
Stir, cover and simmer until all the ingredients are tender
Stir in fresh parsley
Serve with a dollop of sour cream, yogurt or creme fraiche
Garnish with a fresh sprig of parsley or dill

Related Links:
We Got the Beet Dave's Garden article by Tamara Galbralth

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values
Excellent Source: Vitamin A, Vitamin C, Vitamin K
Good Source: Dietary Fiber, Folate, Manganese

1/10 of recipe, serving size: 380g (~1cup), Calories 60, Calories from fat: 13, total fat: 1.5g (2%DV), Saturated fat: 0.2g (1%DV), Omega-3 FA ~13mg, Omega-6 FA ~190mg, Vitamin A 2449IU (49%DV), Vitamin C 26mg (43%DV), Vitamin K ~41mcg (~51%DV), Cholesterol 0mg, Sodium 152mg, Dietary fiber: 3g (13%DV), Protein: 2g (3%DV), Folate: ~65mcg (~16%DV)%DV), Manganese: ~0.2mg (~12%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.
Nutrition Label courtesy of NutritionData.com
Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Halloween Deviled Spider Eggs

noreply@blogger.com (GardenCuizine.com) — Mon, 11 Jan 2010 09:20:51 PST

Deviled Spider Eggs

I have seen some fascinating spiders and webs in the garden, especially Orbweavers (Argiope). These spider deviled eggs were inspired by a recipe in Sunset Magazine and were created for a devilish Halloween appetizer. They can also be prepared without the spider olive décor, and served as classic deviled eggs.

You will love this recipe for healthy deviled eggs with ZERO saturated fat and LOW, practically zero cholesterol. That’s right, these hard cooked eggs are LOW in cholesterol with absolutely ZERO saturated fat. Regular deviled eggs, even if made with low fat mayonnaise, would contain saturated fat and over 100mg of cholesterol!

How can these healthy deviled eggs be possible? Get rid of the yolks. Chickpea hummus is the perfect color and a healthy alternative for the egg yolks that are notoriously high in cholesterol. Hummus can be easily made from scratch at home, or is readily available at the market. I used a commercial mild garlic flavored hummus for this recipe.

Ingredients:
6 eggs
1 cup hummus
1 Tablespoon sour cream
½ teaspoon curry powder
¼ teaspoon turmeric
¼ teaspoon dried mustard
Sprinkle Hungarian paprika
Olives for spiders
Salt and fresh ground black pepper to taste

Putting it all together

Hard boil the eggs, cool and peel. Slice the eggs in half and dispose of the yolks.
Season the egg whites with salt and pepper
In a small mixing bowl mix the remaining ingredients and fill the egg white halves.
Sprinkle the tops with Hungarian paprika
decorate with sliced olives to make a spider design as shown

I used olives (with pits) that come in different colors, rather than canned black olives. Actual spiders (arachnids) do come in all colors. And just fyi, they have 8 legs.

Happy Halloween!

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values
1/12 of recipe, serving size: 38g, Calories 44, Calories from fat: 18, total fat: 2g, Saturated fat: 0g, Cholesterol 0.5mg, Sodium 106mg, Dietary fiber: 1g, Protein: 3g, Folate: 18mcg (4%DV), Riboflavin: 0.1 mg (5%DV), Manganese: 0.2mg (8%DV), Selenium: 4mcg (6%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.

Related Links:
Spiders by John A. Jackman, Extension Entomologist, The Texas A&M University System

Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Antioxidant Pomegranate Smoothie

noreply@blogger.com (GardenCuizine.com) — Fri, 27 Nov 2009 14:48:50 PST

Antioxidant Pomegranate Smoothie

Pomegranates arrive on the scene in U.S. markets during the months of September and October. Pomegranates (Punica granatum L.) offer nutrition high in antioxidants; they are considered a superfruit and functional food.

Functional foods offer health benefits to the body. In a study by researchers from the Center for Human Nutrition at the University of California-Los Angeles' David Geffen School of Medicine, Pomegranate juice was shown to have the highest antioxidant content, activity and protective benefits of eight different beverages tested.

Pomegranates are loaded with seeds that can be eaten straight out of a cut in half pomegranate. The seeds can also be scooped out and added as a nutritious garnish to entrees, desserts or atop healthy garden salads. Don't be intimidated by how to use them. The edible, juicy seeds are delicious and easy to use in a fruit smoothie.

Harry and I made up this Pomegranate smoothie recipe using Pom seeds. We found the seeds left crunchy fibrous bits at the bottom of our glasses, so we recommend straining the seed pulp.

Freezing Fruit
Do you have extra fruit that is getting overripe on your counter top or in your refrigerator? Rescuing, overripe, extra bananas and fruits can be easily done by freezing them for later use in recipes. Try frozen berries or banana in this pomegranate smoothie recipe for a healthy treat that company and kids love.

Bananas are super easy, and can be frozen right in their peels. When you are ready to use them simply allow the bananas to soften for a few minutes before peeling. Frozen fruits add a nice chill and viscosity (thickness) to fruit smoothies, not to mention additional flavor and nutrition.

Putting it all together
Serves 4

Ingredients:
3 cups (735g) plain or vanilla low fat yogurt (or soy, non-dairy, yogurt)
1 (4 inch, 282g) pomegranate
1/2 (60g) ripe banana (frozen even better)
1/4 cup grape sauce* (or 1-2 Tablespoons honey or agave syrup)

Cut the pomegranate in half, save a few seeds for garnish if desired. Scrape out the remaining seeds into a blender, blend the seeds
Strain, return strained pomegranate juice to blender
Add the rest of the ingredients, blend thoroughly
Pour into glasses and serve

Serving Suggestion for company
Serve in special glasses on doily lined plates. Garnish with 3 pomegranate seeds per smoothie with a sprig of fresh mint on the side.

* Smoothies are a great way to use and enjoy ungelled grape jelly (sauce)! Honey or Agave nectar will work just as well. Grape sauce is one of those ingredients not often on hand. It was added for flavor and sweetness from grape jelly we had that did not gel, an event that inspired me to write the article: 'Beginners Guide to Making Jam or Jelly'. Check it out on: Dave's Garden.

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values, dairy
Excellent Source: Protein, Vitamin C, Riboflavin, Calcium, Phosphorus
Good Source: Dietary Fiber, Vitamin K, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Magnesium, Potassium, Zinc, Selenium

Serving size: 290g, 1/4 of recipe: Calories: 283; Calories from fat: 28; total Fat: 3g (5%DV); Saturated Fat: 2g (8%DV); Trans Fat: 0g; total Omega-3 fatty acids: ~22mg; Cholesterol: 9mg (3%DV); Sodium: 130mg (5%DV); Potassium: 637mg (18%DV); Total Carbohydrate 56g (19%DV); Dietary Fiber: 3g (14%DV); Sugars: 47g; Protein: 10g; Vitamin C: 12mg (20%DV); Calcium: 326mg (33%DV); Vitamin K: 12mcg (15%DV); Riboflavin: 0.4mg (25%DV); Folate: 52mcg (13%DV); Selenium 10mcg (14%DV); Zinc: 1.8 mg (12%DV)

Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

Related Links:
This recipe submitted to Pomwonderful.com 2009 recipe contest!
Pomegranate Punica granatum L. Cultivars and information; Purdue University Department of Horticulture and Landscape Architecture
Functional Foods Fact Sheet: Antioxidants ~ Int’l Food Information Council

Anthocyanins and Human Health: by Mary Ann Lila; J Biomed Biotechnol
Fruits & Veggies Matter.gov
Nutrition Facts Label courtesy of www.NutritionData.com
Copyright © 2009 Wind. All rights reserved.

What’s Cooking at the Academy of Culinary Arts: Vegetable Sushi

noreply@blogger.com (GardenCuizine.com) — Wed, 02 Dec 2009 09:33:19 PST

Garden Vegetable Sushi

This video features Chef Bruce Johns from my alma mater, with a recipe from the Academy of Culinary Arts in NJ. Chef Johns demonstrates how easy and fast it is to prepare Garden Vegetable Sushi Maki. Maki is sushi rolled in nori (seaweed) that is served cut into bite size portions. Maki sushi does not contain raw fish and can be served as a delicious, low fat, healthy appetizer or light bite.

Putting it all together
You will need:

Nori (dried seaweed)
Rice (preferably brown)
Rice wine vinegar
Sugar
Garden vegetables
Fresh herbs of your choosing
Wasabi paste
Pickled ginger
Soy sauce (reduced sodium)

You will also need a sushi mat to roll the sushi, but can use clear wrap or a clean dish towel if you don't have one. Sushi mats, wasabi (horseradish paste), and nori can be found in Asian Markets, some Natural Food stores and usually in Asian sections of most supermarkets. Nori is available toasted or un-toasted, and tastes best toasted. Un-toasted nori has a slight chewy texture. To toast nori, place it on a baking sheet and briefly heat it in a 300°F (150°C) oven for approximately 5 minutes, or if you have a gas stove, hold the nori with tongs and pass it over the flame until it turns green in color.

For best flavors, Chef Johns precooks garden vegetables over dry heat. He roasts red peppers and grills carrots, yellow squash and zucchini before incorporating them into the sushi roll.
White sushi rice can be substituted with organic, short grain, brown rice.

Once you get practice with the technique, you can become quite creative, varying your selections for filling ingredients and combination's.
Favorites in our house include: Kappa maki (cucumber rolls) and California rolls (crabmeat, avocado, cucumber). Have fun!

Related Links:
SushiEncyclopedia.com: Sushi Recipes and information
Maine Coast Sea Vegetables: Toasting Nori
Academy of Culinary Arts: NJ Culinary School

Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Sun-dried Tomato Herb Bread

noreply@blogger.com (GardenCuizine.com) — Mon, 11 Jan 2010 09:20:51 PST

Grandma's Sun-dried Tomato
Farmhouse Herb Bread

This wonderful bread was inspired by a recipe from Neil, a professional gardener and chef from England. The recipe was from his Grandma. He says, "My Grandma was in service in a big house in North Yorkshire from 1911 till 1921. She started as a scullery maid and ended up as Head cook! Luckily she kept a diary of what she cooked and for who. She cooked for the King and Winston Churchill, amongst many others."

This herbal bread dough can yield dinner rolls, boules, or farmhouse loaves of bread. I divided the dough in half and made one round, free-form, boule loaf and the rest into dinner rolls. Neil likes to divide the dough in half and press the dough into loaf pans. The choice is up to you.

Our finicky Mama prefers super soft, sweet dinner rolls made with eggs, milk and more sugar. But even she agreed that this bread is delicious! When you want a good, wholesome and tasty bread, try this recipe. Nothing beats the smell of fresh baking bread wafting throughout your home. This bread freezes well too.

Putting it all together
Yields: 2 boules, or 1 boule and 10 dinner rolls, or 2 loaves, or ~20 dinner rolls
Preheat the oven to 425 °F (218°C)

Ingredients:
2 1/2 teaspoons (10g) instant dried yeast
1/2 cup (125mL) warm water (not hot or it will kill the yeast)
pinch sugar

1/3 cup (18g) sun-dried tomatoes, soaked in 1/2 cup (125mL) water

1lb 10oz (737g) white whole wheat flour
2 cups liquid (500mL): left over sun-dried tomato soaking liquid with added water to = 2cups
2 teaspoons (8g) sugar
1 teaspoon (6g) salt
4 Tablespoons (59mL) olive oil
1/4 cup (25g) grated Parmesan cheese (or grated Soy cheese)

Herbs of your choosing: Neil has used oregano, basil, rosemary, thyme and tarragon. We used:
1/3 cup (20g) fresh parsley, chopped
1 Tablespoon (2g) fresh rosemary, minced
1 teaspoon (3 leaves) fresh sage, minced
2 Tablespoons (8g) lemon balm leaves
2 1/2 Tablespoons (8g) fresh chives, minced

egg - whisked with a splash of water for egg wash (or plain water if vegan)

Notes: Fresh herbs can be substituted with dried herbs. Use less - around half of the amount called for - dried are more concentrated in flavor.

As always, wash your hands and sanitize your counter tops before working with food. Prepare the herbs by washing, drying and chopping, set aside. Drain the soaked sun-dried tomatoes and save the liquid. Chop the hydrated tomatoes and set aside.
In a small bowl mix the yeast, warm water and pinch sugar. Set aside until you begin to see activity reassuring you that the yeast is alive. (Tip: Instant dry yeast can be stored frozen. We keep a large bag in the freezer and use it as needed)
In a large bowl, whisk together the flour, salt and sugar. Add in the prepared herbs, tomatoes and cheese. Whisk together to combine. Make a well in the center of the flour and add the oil, some of the water and tomato soaking liquid, and all the yeast mixture.
Slowly incorporate into the flour using a wooden spoon. Gradually add the remaining liquid. You may need a bit more or less, use your judgment.
With your hands or in a mixer with a dough hook, mix and knead the dough until it comes together in a smooth stretchable mass.
Form the dough into a round ball and place in a large, lightly oiled, bowl to rise. Cover the bowl. I use a dampened linen cloth, some prefer to cover rising dough using plastic wrap.
Allow the dough to double in size in a draft free warm place. Punch down and divide the dough in half.
Form the dough into desired shape(s): rolls, loaves, or boules. For loaves, form the dough and place in lightly sprayed 5x9 loaf pans. For dinner rolls or boules*, after forming place on lightly sprayed sheet pans, allowing space in between them for expansion as they rise
Allow the dough to rise again until the dough responds with a slow rebound when gently pressed with your finger.
If desired, carefully brush the tops with egg wash before baking to give the bread a slight gloss. Neil adds a sprinkle of grated cheese and herbs to the top too.

*Boules can also be placed on a piece of parchment or baking peel dusted with cornmeal or flour to rise, so they will easily slide into the preheated oven onto a baking stone or oven bottom. Advanced bakers also like to add steam at the onset of baking by squirting a light spray of water directly into the oven right after the bread is added.

Bake until golden brown. Baking time will vary depending on your bread shape and size. Dinner rolls don't take too long, ~15 minutes. Loaves will take longer, ~30 minutes or more. I usually test for doneness by feeling the weight of the bread. Bread will feel lighter when it is fully baked. Some bakers test for doneness by listening for a hollow sound when tapping on the bottom of the loaf.

~Bon Appetito

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values
Excellent Source: Vitamin K, Thiamin, Folate
Good Source: Iron, Riboflavin, Niacin, Selenium, Manganese

Serving size: 71g, 1/20 of recipe (one dinner roll): Calories: 169; Calories from fat: 31; total Fat: 4g (6%DV); Saturated Fat: 0.7g (3%DV); Trans Fat: 0g; total Omega-3 fatty acids: ~23mg; Cholesterol: 1mg (0%DV); Sodium: 157mg (7%DV); Potassium: 89mg (3%DV); Total Carbohydrate 29g (10%DV); Dietary Fiber: 1g (5%DV); Sugars: 1g; Protein: 5g; Vitamin A: (2%DV); Vitamin C: (3%DV); Calcium: (2%DV); Iron: 2mg (11% DV); Vitamin K: ~19mcg (~23%DV); Thiamin: 0.3mg (20%DV); Riboflavin: 0.2mg (13%DV); Niacin: 2.4mg (12%DV); Folate: 81mcg (20%DV); Selenium ~13mcg (~18%DV); Manganese: 0.3mg (14%DV)

Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

Special Thanks: Special thanks to Neil for passing on his Grandma's recipe. My interpretation of her recipe is slightly different, but for the most part it is the same. I used wholegrain flour, added more liquid, and reduced the salt, since grated cheese adds sodium. For the original recipe, see Neils comment at the bottom of my Rosemary article under the post by NEILMUIR1.

Related Links:
Scoring Artisan Bread

Copyright © 2009 Wind. All rights reserved.

Saving Heirloom Pepper Seeds Video

noreply@blogger.com (GardenCuizine.com) — Fri, 06 Nov 2009 16:33:25 PST

Saving Heirloom Pepper Seeds

Hot peppers and peppers in general (Capsicum annuum), delight many gardeners, cooks, and folks who like their food hot and spicy. They are a healthy-favorite veggie to grow in a home, work or school vegetable garden. Other than an occasional stake or two to support tall plants, peppers rarely have problematic insect attacks and grow easily, without much fuss or attention. Peppers thrive in the heat and sun of the summer, which is why they grow so prolific in Mexico and warm, tropical regions like Jamaica and Hawaii.

Heirloom peppers will come true from seed. The end of the summer and early fall, when your pepper harvest is at its peak, is the best time to save seeds for next seasons garden. Saving seed is easy to do. This video by Rita Heikenfeld shows how to do it in a method that vertically cuts the jalapeno (or any kind of pepper), leaving the seeds attached to the center core membrane - (membrane is the hottest part of the pepper, even more so than the spicy seeds).

Once the peppers are sliced and the seeds exposed, the peppers can be hung or placed on a plate to air dry. When dry, the seeds will easily fall off the membrane. Dried pepper seeds can be stored in spice jars or added to spice blends, and most of all, they can be planted when you are ready in the Spring. Peppers take longer to mature than tomatoes, it is best to try and plant the seeds indoors (under fluorescent lights) a week or two before tomatoes. I try and start ours here in the Garden State (NJ, zone 6b), just before St. Patty's Day in March.

GardenCuizine Nutrition Analysis: calculated from USDA nutrient values
Excellent Source: Vitamin C
Good Source: Vitamin B6

Serving Size: One hot chili pepper (45g); Calories: 18; total Dietary Fiber: 0.7g (3%DV); Iron: .46mg (3%DV); Potassium: 145mg (4%DV); Manganese .08mg (4%DV); Vitamin C: 65mg (108%DV); Thiamin: .03mg (2%DV); Riboflavin: .04mg (2%DV); Vitamin B6: .23mg (11%DV); Folate: 10mcg (3%DV); Vitamin A: 428IU (9%DV); Vitamin K: 6.3mcg (8%DV)

Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

Related Links:
Thousands of peppers in the Genus and Species: Capsicum annuum
Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Roasted Rosemary Potato 'Fries'

noreply@blogger.com (GardenCuizine.com) — Fri, 06 Nov 2009 16:35:19 PST

Oven Roasted Rosemary Potato 'Fries'
A Regular on our GardenCuizine home menu

Rosemary is one of our favorite garden herbs. It is easy to grow and easy to harvest. To harvest, simply take in cuttings, rinse to clean and hang in bundles to air dry. We hang ours from our pot rack in our kitchen. Then after several weeks, when it feels good and dry, the rosemary easily rubs off onto a sheet pan. Rosemary is best stored in airtight containers; we use large, wide mouth jars.

To make Rosemary Roasted Potato 'Fries' you really don't need to follow a specific recipe, but if you would like one, mine is soon to be published on Dave's Garden. In general, all you need to do is wash, dry and thickly slice your favorite baking potatoes (skin on), lengthwise. Then season and bake until golden brown.

These delicious Oven Roasted Rosemary Potato 'Fries' call for Parmesan cheese, rather than any added salt. The cheese adds a bit of calcium and great flavor, with a fraction of the sodium found in heavily salted French Fries (as long as you don't overdo it, of course). And because of oven roasting -- rather than deep frying, like typical Fries -- they are much lower in fat.

Freestyle Recipe:
Preheat oven to 375°F (190°C)

Sprinkle sliced potatoes with a little olive or vegetable oil and a generous serving of dried rosemary
Add some grated cheese (Parmigiano-Reggiano, Grana Padano, Pecorino or Soy cheese if vegan), fresh ground black pepper, a generous amount of garlic powder*, and a pinch of ground or fresh sliced cayenne pepper (No added salt)
Toss all together to evenly coat
Spread the potatoes out on a baking pan
Bake in preheated oven (occasionally turning) until well browned

* Garlic powder works better than fresh minced. Fresh will burn unless added near the end of cooking time.

For nutrition data, more information about the aromatic herb Rosemary (R. officinalis), and a detailed recipe for Roasted Rosemary Potato 'Fries', check out my Dave's Garden article:
'Osmarini, Rosmarinus officinalis'.

This recipe is an entry in the O food contest, hosted by Sara of Ms Adventures in Italy and Michelle of Bleeding Espresso. The contest is open annually to food Bloggers to help spread awareness of Ovarian Cancer.

September is National Ovarian Cancer Awareness month. Ovarian cancer is the leading cause of death from gynecologic cancers in the United States and is the fifth leading cause of cancer death among U.S. women; a woman’s lifetime risk of ovarian cancer is 1 in 67.

Related Links
Ovarian Cancer National Alliance
The Cowgirl Cure Foundation
Ovations for the Cure

Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: The Best Basil Pesto

noreply@blogger.com (GardenCuizine.com) — Wed, 16 Dec 2009 17:30:05 PST

GardenCuizine^TM Fusion
Italian Basil Pesto
with a Japanese secret ingredient

Pesto
Preserving your garden harvest of Basil by making Pesto will provide you with the flavor of fresh basil throughout the year. We freeze our pesto in 16-ounce (473ml), or smaller sized containers. Small size containers defrost quickly when set out on the counter while you are preparing the meal.

Use fresh (vs. dry) Basil for Pesto
Dried basil can be used in certain foods, but for the best garden pesto, use fresh rather than dried. Growing your own makes the pesto extra special too.

What is the Japanese Secret Ingredient?
The unusual, non traditional, non Italian, secret ingredient in my pesto is Umeboshi Vinegar. I got hooked on using Ume vinegar years ago, when I had my health food store and restaurant, Garden of Eden Natural Foods & Country Kitchen, Inc.

Umeboshi Vinegar is made with Japanese Plums and Shiso leaves preserved in a salty brine. Using just a small amount of this vinegar imparts terrific flavor and saltiness. And when coupled with a small amount of added grated cheese, you will not need to add and overuse table salt in the pesto.

For more information, see GardenCuizine's Umeboshi Vinegar Product Spotlight

Sicilian Olives
Another key ingredient is good quality Olive Oil. Depending on the size of your basil harvest, you can end up using quite a lot of olive oil when making pesto. We purchase a large (101oz, 3L) can of Italian Olive Oil and use this as a good excuse for an excursion to the Italian Market in Philadelphia, PA. After a fun filled day at the market, somewhere along the way, we buy some extra virgin olive oil made from Sicilian olives.

The organoleptic quality (taste) and my Sicilian heritage make Sicilian, Italian, olives my first choice. However, you can find many fine olive oils on the market from around the world including: Spain, Turkey, Greece, Croatia, Syria, Jordan, Tunisia and Morocco.

Putting it all together

The recipe can be easily doubled. Two times the recipe (double) fits nicely into a standard household food processor bowl, just blend down the first addition of basil before adding in the next batch and add the nuts last.

Yields: one 16oz (2cups, 473ml) container

Ingredients:

4 cups (~120-160g) fresh Basil leaves*
1 cup (237 ml) extra virgin olive oil
¼ cup (25g) grated cheese (Parmigiano-Reggiano, Grana Padano, Pecorino or Soy)
¼ cup (34g) toasted pignoli (pine) nuts (or other nuts such as walnuts)
1 teaspoon (~5ml) Umeboshi vinegar (available at Asian, gourmet and health food markets)
1 teaspoon (~2g) fresh ground black pepper
1 Tablespoon (~8g) minced garlic
*We usually stick with basil, but you can mix in other edible, aromatic leaves from your garden too such as: Shiso, Mint, Arugula or Cilantro.

First, sanitize a kitchen sink; then fill it with water to rinse the fresh cut basil. We put the basil in large pots with water like you would cut flowers to let the leaves air dry. This allows time to admire your gardening efforts. Sometimes we let it dry overnight. When the leaves are dry, hand pick all the good leaves from the stems and place into a large bowl. Reject any brown or bad looking leaves.

Toss the stems and rejected leaves (if any) into your compost pile.

Toast the nuts, set aside. After all your ingredients are ready, begin filling a food processor* bowl with everything except the nuts and garlic. Mix and chop down the leaves, using your judgment as to how long to mix the pesto. You want to leave some texture to it.

Add the garlic. Mix some more.Taste the pesto and adjust the seasonings if necessary to your liking. Add the nuts last and don't over mix. Pour the pesto into freezer safe containers, label and store.

*Pesto can also be made using a large mortar and pestle

Buon Appetito!

***

Related GardenCuizine Posts:
Pomodoro Sauce
GardenCuizine Product Spotlight: Umeboshi
Basil, King of Herbs

Related Links:
Health Benefits of Olive Oil by Katherine Zeratsky, RD, LD, Mayo Clinic
A Stroll through Philadelphia's Italian Market by Jeff DiNunzio, National Geographic Traveler
Basil, the King of Herbs by Diana Wind, Dave's Garden

GardenCuizine Nutrition Analysis: calculated from USDA nutrient values
Italian Basil Pesto, 1/32 of recipe
Good source: Vitamin K

Serving size: 12g, Calories: 73, Calories from Fat: 69, Total Fat 8g (12%DV), Saturated Fat 1g (6%DV), Vitamin A 163IU (3%DV), Vitamin E (Alpha Tocopherol) 1mg (6%DV), Vitamin K 15mcg (18%DV), Calcium 15mg (2%DV), Sodium 45mg (2%DV), Manganese 0.1mg (6%DV)

Percent Daily Values (DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older
Copyright © 2009 Wind. All rights reserved.

GardenCuizine Product Spotlight: Umeboshi

noreply@blogger.com (GardenCuizine.com) — Fri, 27 Nov 2009 14:48:50 PST

Umeboshi 梅の実 Plum

About Umeboshi
Umeboshi is a pickled plum Japanese specialty. Umeboshi plums are commonly referred to as Japanese apricots or Chinese plums and grow on Prunus mume trees. They actually are more of an apricot than a plum and ripen to an apricot color. The plums have a similar taste to apricots when cooked and made into jam or jelly.

Shiso Perilla Herb
Japanese apricots are a natural orange color that is transformed to a beautiful purple-red 'plum' shade by the addition of Shiso (Perilla frutescens) leaves. Perilla is an easy-to-grow, annual garden herb that is available in red or green varieties. Red Perilla is what naturally colors the Umeboshi plums during their fermentation process in vinegar.

Umeboshi Products
Umeboshi vinegar is a derivative from Umeboshi making and is available in Asian, Gourmet and Health Food markets. In addition to vinegar, other Umeboshi products include whole pickled plums and Umeboshi paste. Umeshu, another popular Ume Product, is mostly found in Japan. It is a sweet liqueur made from Umeboshi plums, rock sugar and 35% distilled spirits (Shochu) or Vodka. Supplies to make Umeshu are abundant in Japanese local markets during plum season (May-June).

Moderation is Key
Umeboshi products are high in sodium due to the way they are made with layers of added salt atop the plums to extract the plums juices. However, they contain less sodium than pure salt and when used in moderation -- like you do salt -- Umeboshi can still be a part of a healthy diet. The fruity, salty taste adds excellent flavor to many foods including rice, sushi, onigiri, grain salads, pasta salads, steamed vegetables, and salad dressings.

For more information, check out my Umeboshi 梅の実 Plum article published on Dave's Garden

Related Links:

Prunus mume Fact Sheet, U.S. Forest Service
Japanese Flowering Apricot, Brooklyn Botanic Garden

Stand by Me Video: Help the Hungry

noreply@blogger.com (GardenCuizine.com) — Fri, 09 Oct 2009 19:27:44 PDT

All ages, races and social classes of people can find themselves experiencing times of financial need. With that in mind, enjoy this video of talented individuals 'Playing for Change' and lets keep working together to help others.

Thanks Mom for sending me this video link. It is really great and I'm happy to share it with GardenCuizine readers around the world.

Stand By Me | Playing For Change | Song Around The World from Concord Music Group on Vimeo.

Make a Hot Pepper Ristra for Good Luck!

noreply@blogger.com (GardenCuizine.com) — Sun, 08 Nov 2009 06:02:34 PST

Chile Pepper Ristra
Ideal for air drying Hot Peppers

Mexican folklore says that hanging a Ristra on your door or in your home brings good luck! As you harvest your hot peppers, now is a good time to think about stringing together those with thin skins into a Mexican 'Ristra' to air dry. You can easily do this with a large needle and thread to connect the peppers. They can simply hang together in a long line, or the ends can be attached to form a wreath shape.

There are many ways to preserve your pepper harvest besides Ristras. Peppers can be preserved by pickling, made into hot sauce, jelly, canned or blanched and frozen. However, one of the simplest ways is to air dry hot peppers in a Ristra.

Air Drying
Air drying is an easy way to dry hot peppers, especially if they have thin skins. Pequin, a tiny, round Chiltepin (Capisicum annum var. aviculare, 'bird pepper') hot pepper, is one of my absolute favorites. Chiltepin's don't even need to be strung on a Ristra though, they can simply air dry on a plate or sheet pan. My favorite Rista peppers are usually long, thin cayenne or Thai peppers. Remember, thin skinned peppers work the best for air drying.

Pepper Skins, thin or thick?
If your peppers have thick skins such as Tomato Grower's large red thick cayenne or any brand Jalapeno pepper, they will not work well in a Ristra. After several days, the moisture trapped within thick skinned peppers will contribute to mold inside the peppers, making them unsuitable for culinary use. I find many hybrids have skins too thick to air dry, even if I poke a few pin holes in them. They are all different though; for example, Burpee's long thin slim red cayenne peppers dry well, and so does Tomato Grower's Kung Pao hybrid. Both have thin walls for easy drying on a Ristra.

Please post a comment if you have a favorite pepper that works well for Ristra air drying

If your peppers are thick skinned, one way to avoid mold forming inside the peppers is to cut them in half lengthwise using culinary shears. This will permit optimal air circulation. Allow the pile of cut peppers to dry on a large plate or sheet pan and stir them around every few days. When they are thoroughly dry, they can be stored in airtight containers. Obviously, after the peppers are cut in half they can't be used in a Ristra, but they will still be a tasty seasoning for your foods throughout the year.

If your not sure if your peppers have thin or thick skins, let a few air dry on a plate for a week or two then cut one open, if it appears moldy inside, discard the moldy ones and from then on your best bet is to start cutting that variety open to air dry, and preserve them by another means.

Ristra Home Decor
In addition to being useful and functional, Ristras store dried peppers in an artistic, decorative way that looks great hanging in your home. Ristras make appreciated and thoughtful gifts from your garden too. Store bought Ristras, unless stated otherwise, may have been shellacked or varnished and should not be used for culinary purposes. For the safest and best Ristra, make your own!

Ristra Strings
The Ristra is just a bunch of hot peppers attached together by a thread, string, or fish line. I use a large needle and thread and simply string the needle with the thread, making a knot at the beginning (and again at the end). Then string together the peppers, pushing them together to close up any gaps.

Ristras can be all sizes and shapes. I tend to use the simplest method and allow them to hang straight down, but as I mentioned you can connect the ends and make a wreath too.
Ristras can hang to dry outside under an overhang, from a pot rack in your kitchen, or in any dry area.

Don't leave your Ristra hanging forever!
Ristras look great hanging in the kitchen; however,don't get too attached and let it hang up there for years to collect dust. Especially since the peppers are the real deal and not fake. A good rule of thumb is to use the peppers as you need them throughout the off season, and then before the new harvest, take what is left down and store the leftover peppers in an airtight container.

Related Links
Chile Ristras Brighten Border Homes by Doug Perez and Martha A. Sandoval, El Paso Community College
Cluster Braid and Red Chile Sauce Recipe by Priscilla Grijalva, New Mexico State University Extension

Copyright © 2009 Wind. All rights reserved.

Basil, King of Herbs

noreply@blogger.com (GardenCuizine.com) — Wed, 16 Dec 2009 17:43:23 PST

Italian Basil
King of the Herbs

BASIL (Ocimum basilicum) is derived from the Greek word meaning King, 'basileus'. There are many varieties of basil, some are excellent for culinary use, such as 'Sweet Basil' (O. basilicum). Others, like 'African Blue Basil', can be eaten too, but are most often used as ornamental plants in the yard or garden. Throughout history, basil has inspired mythology, names, and has been a pleasant flavor, sight and smell, enjoyed by gardeners and people around the world.

My other favorite culinary basil's include: 'Large leaf Italian', 'Red Rubin' , and 'Sweet Genovese'. Not as preferred, but still included in our gardens are the Citrus basil's such as, Lemon and Lime cultivars of O. americanum. Both types make a zesty pesto that is especially good on fish dishes. And, as I'm writing this, I'm thinking that they would probably work well in desserts too. There are many species and hundreds of other basil varieties, which makes growing basil so interesting and fun!

Easy-to-Grow
Grow your own basil to get the most for your money. In the supermarket, herbs are usually sold in small bunches. When you grow your own you benefit by being able to freshly pick the basil at your convenience, as you need it. Basil is readily available in garden centers or is easy to grow from seed. The many varieties of green and burgundy color, aromatic plants can be grown in the garden or on the porch or deck in pots. Basil prefers good drainage, full sun and hot weather.

In addition to the flavor, adding basil will add nutrition to your meals too (like most herbs). Basil can be added to soups, salads, stews, desserts, breads, egg dishes, pizza, sauces and many foods. Basil is the main ingredient in 'pesto', which is my favorite way to preserve the basil harvest.

GardenCuizine Pesto recipe to follow

For a Nutrition profile and more information about Basil check out my article -- 'Basil, the King of Herbs' -- published on Dave's Garden

White House Garden 2009 Video

noreply@blogger.com (GardenCuizine.com) — Fri, 06 Nov 2009 17:02:58 PST

Several peer reviewed journal articles, including this Summer's 2009 Journal of the American Dietetic Association, have reported how children involved with gardening have enhanced fruit and vegetable consumption. Diets rich in fruits and vegetables reduce the risk of disease and obesity in children and adults.

Green thumbs up to First Lady, Michelle Obama for showing us how easy it is to improve family diets with added fresh fruits and vegetables from a backyard garden. If you haven't yet viewed the video of the White House Garden, here it is:

In the Land of Plenty, NO one should experience HUNGER

noreply@blogger.com (GardenCuizine.com) — Tue, 01 Sep 2009 07:09:50 PDT

Act Now! Collect your extra tomatoes and squash, and
Plant-a-Row for the Hungry* Fall Harvest

Plant nutritious fall crops such as:
Salad greens, Beets, Cilantro, Kale, Peas, Spinach and Chard
Deliver to a soup kitchen or food pantry nearest you
You can make a difference ~ Thanks!

*Plant-a-Row is a program sponsored by the Garden Writers Assoc.
For more information visit: www.gardenwriters.org Call Toll Free (877) 492-2727

Search for a Food Pantry: www.AmpleHarvest.org
***

South Jersey local food agencies ready for fresh produce include:

www.foodbanksj.org The Food Bank of South Jersey is a 501(c)(3) nonprofit organization whose mission is to help eliminate hunger and malnutrition in the four counties it serves in southern New Jersey - Burlington, Camden, Gloucester and Salem.

www.cathedralkitchen.org Camden Cathedral Soup Kitchen

Related Links:
USDA Economic Research Service

What's Cooking at the Academy of Culinary Arts: Summer Rolls/Lettuce Wraps

noreply@blogger.com (GardenCuizine.com) — Wed, 04 Nov 2009 11:32:03 PST

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Great tips for Watermelon

noreply@blogger.com (GardenCuizine.com) — Fri, 27 Nov 2009 14:50:21 PST

Great tips for Watermelon

Click Link to view Video: "Preparing Watermelon"

Watermelons are fairly inexpensive at the market. And as you know, the best buy in town is to grow your own. What happens after you grow or purchase watermelon? Where does it end up?

If you said, "In my stomach!" Good for you, that is where it should go, but many people, like us, may experience watermelon waste. For example, right now we have a whole sugar baby melon (for the third day) looking like a bowling ball, just sitting there wasting away on the counter top. It was too big to fit in the fridge.

Watermelons can have a way of ending up in large hunks, clear wrapped in the refrigerator for days, or whole, pushed into a corner on the counter top, while family members pass it by to nibble on other snacks. The video "Preparing Watermelon" (link above) perfectly sums up how to prevent the watermelon waste syndrome. Michael Marks (the produce man in the video) also demonstrates good knife skills, along with a good method for quickly slicing watermelon. The technique shown works well for cutting other melons too, such as cantaloupe and honeydew.

To be sure to get the healthy benefits of your fresh fruit, cut your watermelon into bite size portions as soon as it arrives in the kitchen. This will guarantee you and your family an immediate and healthful treat. The watermelon's nutrients will end up in your body and not in your compost pile!

Related Article: Watermelon, Citrullus lanatus ~ Nutrition & Growing Tips
by Diana Wind

Don't Fear Feral Felines

noreply@blogger.com (GardenCuizine.com) — Fri, 06 Nov 2009 16:16:24 PST

In my house, we are animal lovers and from time to time, we speak out on behalf of these voiceless creatures -- especially feral cats. I encourage you to do the same.

Don’t Fear Feral Felines

This headline is not meant to suggest approaching feral outdoor cats. It is never a good idea to confront outdoor animals; leave that to trained animal experts.

Feral cats are often misunderstood by people and often perceived as a community health threat or nuisance. The concerns often lead to calls to Animal Control, which usually result in killing of the cat(s).

In addition to not being a humane option, euthanasia is not an effective method of population control. The evidence is seen in the increasing numbers of feral cat populations throughout the country.

What does effectively control feral cat populations? Trap, Neuter and Release programs have been shown to reduce unwanted feral cat populations.

For the most part, feral cats are shy, nervous and unsociable, preferring to stay a safe distance from people. Due to their constant struggle to survive, feral felines often appear undesirable, malnourished and dirty. Contrary to their dirty appearance, feral cats pose no significant health threat. Although cats can get parasites (worms), disease and rabies, The Centers for Disease, Control and Prevention (CDC) have not reported cats as a serious community threat for transmission of disease or rabies (preventable viral disease of mammals). They do show the vast majority of rabies cases reported each year occurs in wild animals. With human intervention and care, parasites, disease, rabies and unwanted overpopulation can easily be controlled.

According to the CDC, “Domestic animals account for less than 10% of the reported rabies cases, with cats, cattle, and dogs most often reported rabid.”

Think about it, both outdoor house cats and feral felines frequent the same outdoor places and are therefore exposed to the same disease risks.
Before calling your local animal control, check their policy about feral cats. You may be surprised that most often the policy is to euthanize them upon pick up. Instead, contact The Humane Society, Alley Cat Allies or an organization, veterinarian or shelter near you that cares for feral cats.

If you are able and interested you can financially contribute and/or become responsible to trap, neuter, release, micro chip and become an "owner" of a feral friend(s).
Pet owners are protected by law from unreasonable seizure of their pets.[1]
If adopted young enough, feral cats can be trained to be lovable, petable house pets. Older ferals can too, over time. Each animal has a unique personality, and every cat will respond differently. Feral cats require a lot of patience with no expectations; and they prefer to keep a 'safe' distance from human touch.

Your support can help your community humanely work towards ending the problems of unmanaged feral cat colonies, community nuisances, wildlife concerns and the needless suffering of the cats.

"All praise to you, Oh Lord, for all these brother and sister creatures."
~Saint Francis of Assisi

Related Links:
Burlington County Feral Cat Initiative Trap, Neuter, Release (TNR) programs working across the country
Effectively Managing Feral Cats CD/DVD offer by The Humane Society: Fixing Feral Cat Overpopulation, How to Perform a Mass Trapping, Implementing a Community TNR Program

Related Story: "Tango the Garden Cat" Dave's Garden 3-part article series by Diana Wind
Part 1: Tango Arrives
Part 2: Tango's Garden Adventure
Part 3: Coming this fall!

Footnotes:
[1] Who owns 'my' strays?