Creating Great Meals From Your Home Garden

Turn Your Garden Harvest Into A Meal In Minutes

Planting a vegetable garden is work – perhaps a lot of work. Depending on the scale of your operation, you have your hands full during the growing season. What with planning, tilling, planting, weeding, watering, and more weeding, and more watering, there doesn't seem to be much time left over to relax and enjoy the results.

After all that work, when it's time to harvest, you want to get to the eating part fast! Let's look at a few ideas for dishes you can quickly prepare from both your summer garden and your fall garden.

Summer Garden Soup

Don't wait for the fall harvest to create soups. The summer garden provides ample opportunity to serve up big pots of satisfying soups. Cold soups are a great time saver, and so delicious and refreshing after a day spent in the garden. Pick ripe tomatoes, cucumbers, and green onions and you have the basis for a cold soup such as gazpacho. Blended sweet pea soup is another favorite. Get out your blender, or invest in an immersion blender, and throw your summer vegetables in to make creamy cold soups that are filling and ready in minutes.

Summer Garden Salad

Of course, salad ingredients are there for the picking right under your nose. But, don't forget some of the less obvious choices in your garden. Pea vines are becoming very popular in salads. They have a very delicate flavor and are so economical, and prolific! Also, those zucchini don't have to get gigantic before you can eat them. Pick tiny zucchini, and the blossoms, too, and use them in salads for a delicious and pretty addition to your meals.

Walk around your summer garden and you'll find tender greens, blossoms, and all sorts of young sprouts to quickly pluck and add to your salad; ingredients like baby broccoli buds, tiny beets clinging to their tender greens, and itchy-bitsy radishes. Just wash them up and toss them into a salad. Cucumbers can also be the star of a salad, not just a bit player. A big bowl of young cucumbers, sliced and marinated with fresh herbs, vinegar, and olive oil is a wonderful treat on a hot summer day.

Fall Garden Soup

When the season changes and nights start getting colder, you need a nice bowl of hot soup to finish off the day. But, you don't have to stand in front of the stove for hours to make a soup that's satisfying. When the vegetables are right out of the garden, the flavors will do the magic without hours of cooking. Harvest an armful of squash, onions, beans, carrots, rutabaga, potatoes, and any other vegetables you can pick or dig, then scrub and dice them. The trick here is to roast them for a few minutes to sweeten and intensify the flavor, then throw them in a big pot with water or broth and simmer for just a few minutes. When the vegetables are tender, it's time to dig in.

Fall Garden Salad

It may seem like summer is the time for salads, but not when you have such lovely fresh fall vegetables to choose from. For a delightful cold salad, cut beets in half and roast them just until knife tender, then peel them, dice them and refrigerate. Once they are cold, toss the beets in a bowl with chopped onion, vinegar or salad dressing, then top with some crumbled goat cheese or feta cheese.

Any fall vegetable such as squash, sweet potatoes, or even pumpkin can be diced and roasted and then tossed with tangy oil and vinegar dressing for a filling salad. If you have the end of the season tomatoes still hanging on, you can blend those, strain the juice, and create lovely creamy dressings. And check your pepper plants! You may be surprised with a few that have turned a gorgeous red color and are just waiting to be chopped up and tossed in with a big bowl of shredded cabbage.

Walk around your garden any season and think about what you could do with your harvest without spending a lot of time in the kitchen. It's really quite easy to turn your fresh produce into delicious soups and salads without fussing with lots of ingredients or preparation. A well tended garden will always provide satisfying meals in minutes – all it needs is your imagination!

Quick Tips For Creating Healthy Harvest Soups

Stock Your Kitchen With These Staples To Create Your Healthy Harvest Soups

Have you ever had a quick and easy soup recipe become slow and difficult? It's usually not that the recipe is more complicated than you thought, but that the kitchen is missing a few ingredients. Yes, those simple soup recipes are often written by folks who assume the cook has prepared their kitchen with the basics. But, many of us have not.

In order to make simple recipes work, there are some ingredients you'll need to keep in your kitchen. Let's take a look at kitchen staples that will help you speed through any simple soup  recipe and make it even simpler.

Broth

This ingredient seems almost like a given, but some cooks still have not gotten used to having chicken, vegetable, or beef broth on hand at all times. You can, of course, get by with water as a base for your simple soup recipe, but broth adds so much flavor it would be a shame not to take advantage of this kitchen staple.

You can buy canned or boxed broth, but you may want to make your own to save money. Plan a day to simmer chicken, vegetables, or a beef bone for hours and you'll have a rich broth ready when you are. If standing over a pot doesn't thrill you, just throw the ingredients in your crockpot and let it cook all day. Either way, creating big quantities of broth and having it in the freezer is a big help when it comes time to make your quick soups and stews.

Chopped Vegetables

Soup making time can be cut drastically when you prepare at least some of the vegetables ahead of time and store them. These vegetables would include the ones we use most often as the basis for any soup – onion, celery, carrots, etc. As soon as you get home from the grocery store, wash and dice these vegetables, then store separately in zipper food bags either in the refrigerator or in the freezer.

Then, when the recipe calls for the standard “saute onion, celery, and carrots” step, you are ahead of the game. Stopping to chop these basic vegetables takes time, which is something we are trying to avoid by making simple soups to begin with. This is a kitchen staple everyone needs to keep on hand.

Seasoning Blends

It doesn't matter what the blend is, having a favorite pre-mixed seasoning blend of any kind or flavor helps the busy cook with the creative process. Instead of stopping to search, measure, or think about substitutions, grab a seasoning blend you like and sprinkle it in the soup. It's like decorating a house; if you buy the styles you like, the house will look nicely decorated. That's because we all tend to lean toward the same styles over and over, making the house unified and pleasing to your taste.

Likes and dislikes in flavors and seasonings are the same. Use seasonings you find tasty and your soup will please you, too. Once you find a seasoning blend you like, or several blends you like, stock up. Now when you are following a recipe that has a list of spices as long as your arm, you can skip the frustration and grab your favorite seasoning blend and move on.

Any Starch

A quick and easy soup recipe can sometimes be on the watery side. Part of this may be because there just isn't a lot of cooking time involved, or a lot of ingredients, or both. Some recipes solve this by turning the soup into a blender to puree. This works just fine, but there are soup recipes you might want to serve chunky.

 Keep potatoes, pasta, and rice on hand to add body to your soup. These starches will thicken the broth without adding a lot of extra work. You can even keep dried potato flakes in your pantry and simply sprinkle into the soup if you don't want to bother peeling potatoes and waiting for them to cook. Both pasta and rice can be added to the soup raw or cooked, but raw will provide a little more thickening power.

These kitchen staples are particularly helpful when making simple soup recipes. Be sure to have the basics on hand in your pantry, refrigerator, or freezer and you can have your soup on the table quickly and easily, just like the recipe says!

Make Classic Soups Classy With These Simple Cooking Tricks

We all enjoy a good classic soup recipe, right? It's comforting to dig into a favorite soup with all the ingredients we know and have grown to love. But, sometimes it would be nice to kick up these classics and make them a little classier. Perhaps you'd like to serve soup as a starter for a special dinner, and that soup needs to stand out. Or maybe the soup is the star of the meal and needs to stand out even more.
Let's take a look at a few classic soup recipes and see what you can do to turn up the class a little.

Tomato Soup

This basic soup is well know on lunch menus everywhere. It's an easy soup to make and very comforting, especially when served with a grilled cheese sandwich, right? What if you took those flavors and combined them into one glorious, cheesy soup?

Start by roasting the diced tomatoes to bring out the garden fresh sweet flavor, adding onion and garlic to the roasting pan if you wish. Then, once the tomatoes are roasted, pour into a soup pot along with the broth, and simmer slowly.

Want more magic? Create a cheesy, creamy soup by stirring Bleu cheese or goat cheese or any soft, rich cheese into the tomato soup. Then toast some bread cubes with a little butter and garlic, and sprinkle the croutons on top of the cheesy roasted tomato soup. Add a pinch of freshly chopped basil and the meal is complete, and in grand fashion, too!

French Onion Soup

Even though we sometimes want our soup fast and easy, in order to turn this classic soup into a classy soup, you'll need time. The trick for getting this soup 'ready for the runway' is caramelizing the onions. This is the process of very slowly cooking onions until the sugars develop and the onions turn a light golden brown and become quite sweet.

Slice the onions thinly and cook them in a big heavy pot over very low heat with some butter, but no salt, for a good twenty minutes or more. Once they are soft and sweet, you will be adding some very classy ingredients – red wine and balsamic vinegar – before you add your vegetable or chicken stock. Simmer this slowly until fragrant and you are ready for the classy finish.

Ladle the soup into broiler proof bowls, then top each with a piece of cocktail rye bread and a good amount of Gruyere or other very rich cheese. Finish the soup under the broiler just long enough for the cheese to melt, then sprinkle fresh thyme leaves over the cheese and serve hot. By just slowing down the onion cooking process, and bumping up the level of ingredients, you have moved from ordinary to extraordinary with this formerly simple soup.

Cheesy Cauliflower Soup

For this classic favorite you only need to add one ingredient – curry. The classic soup stands on its own quite well, but the addition of curry makes the soup more substantial and noteworthy. You may want to use a stronger Cheddar cheese in order to complement the curry, and use cream instead of milk when you puree the cooked cauliflower. Serve with a dollop of Greek yogurt and a sprinkle of chopped chives for a pretty, and delicious, classy soup.

Soup can be a classic, even humble meal. Or, you can tweak the preparation and ingredients and turn just about any simple soup into something quite classy. Try these ideas, and the next time you call “soup's on,” watch the surprise, and delight, on the faces around your table!

How Greens Became A Part Of Southern Culture

The History Of Southern Cuisine Revealed In A Pot Of Greens

You can hardly talk about deep south cooking without talking about greens. When using the term "greens" in the context of southern cooking, you can only be talking about one thing – a pot of greens.

A pot of greens cooked southern style is a history lesson. To begin, the one-pot cooking method was a necessity in the development of the south centuries ago. Working in the fields and woods didn't allow for elaborate meals or dinner breaks. Whatever could be cooked on an open fire in one pot was on the menu.

Along with one-pot cooking methods used, there was the all important issue of food preservation. In the south, there isn't a lot of cool weather to take advantage of in order to keep foods fresh. Therefore, methods of preservation were developed through time. These methods became synonymous with southern cooking in both style and in flavor.

This is where a pot of greens becomes a history lesson. Greens such as collards, mustard, beet, and kale were plentiful, so it made sense to take advantage of them in order to feed a crowd. However, without refrigeration greens wouldn't last long in the heat of the day. Preserving a batch of greens long enough to feed families and workers became a matter of survival.

Native Americans were curing meat with salt and teaching settlers and slaves both how to do the same. By placing a layer of salted meat, most likely pork of some kind, on top of a batch of greens, the greens were preserved and flavored at the same time. This method became popular because; 1) it kept the greens safe to eat for a long period of time; and 2) it was tasty! More often than not the pork was tossed out once the salty fat meat served its purpose - to preserve a batch of greens. But, the greens kept that good flavor we still know today and value in the perfect pot of greens.

Today, many southern cooks know the value of a good 'mess a greens' even though refrigeration is no longer an issue for most. Cooks may use pork or ham now just to flavor the greens rather than preserve them, and that meat is probably a leaner cut than in the old days.

If you want to try your hand at cooking up a mess of greens, this modern and simple 'recipe' is a good start. All you need is a bunch of greens, anything in season, or choose several varieties and mix them together. Get out a big heavy pot and add a good inch or so of cider vinegar to the pot and a little water, too. Then start the liquid simmering and add a hunk of smoked meat, anything you like. How much meat you add depends on how much meat you want to eat with your greens. That's simple stuff, right?

Simmer the meat until hot , then add some red pepper flakes (if you like a bit of kick), or hot sauce, whatever you prefer, and stir around a bit. Wash and trim the greens of any woody stems, then give them a rough chop. Now add the greens to the pot and don't be afraid to heap the greens up high as they will cook down a lot. Simmer the greens with the cover off until they cook down enough to set the lid on loosely and make sure the burner is down very low. Continue to simmer slowly until the greens are just tender, then remove the pot from the heat. If you are using a good heavy pot the greens will continue to cook a little, so take them off the heat before they get soft.

Now, taste and add a little molasses or brown sugar, salt, black pepper, hot sauce or red pepper flakes, or even more vinegar if you like, and stir. Taste and start the seasoning process again until you get the flavor you like. Now serve hot or stick with tradition and serve at room temperature as this dish was served historically.
Most southern cooks will agree that the fewer ingredients you use in a pot of greens, the better the results. But, no matter what ingredients you use, a pot of greens simmering slowly on the stove will awaken taste buds... perhaps taste buds with a history.

Fruit And Vegetable Cooking Tips You Need To Know

Fresh And Frozen - How To Get The Most From Your Fruits And Veggies

With the new MyPlate food guidelines stating that we should be eating half of our plate in vegetables and fruit, a lot of families are struggling to find enough fresh produce to fill the bill. Perhaps it's the area, the hard winter, or just the lack of variety that is causing families to miss this important food group.

If your family is faced with limited fresh produce, what can you do? The answer may be in the freezer section of the grocery store. Yes, frozen fruits and vegetables could fill the gap.

It wasn't long ago that "fresh" was the word. We saw it in our healthy eating promotions which constantly stated "4 to 5 servings of fresh fruits and vegetables." This caused some confusion for families not able to find fresh produce. Do we just skip it or is frozen better than nothing? Let's take a look at some simple facts about fresh and frozen produce.

Harvest Time

When it's time to harvest and ship fresh vegetables and fruit to your grocery store, it would be unwise to pick the produce at the peak of their ripeness. Once the produce is loaded onto the trucks, there is travel time to consider. If you live some distance from an agricultural area, you may not see that produce for a week or longer.

If you have local farms, you may find fruit and vegetables that are harvested at peak ripeness. However, if you do not live in an agricultural area, your grocery store's shelves may be filled with produce that is weeks old.

During transportation, fresh produce is exposed to not only time, but some of the elements. Cold, heat, light, and air can all be detrimental to the nutrition and flavor of produce.

Processing Time

With frozen food, produce is picked during peak ripeness, then processed immediately. This locks in nutrients and flavor, to some degree. Of course, the simple fact is the processing alone can cause some nutrients to be lost, although every effort is made to flash freeze the produce to maintain the quality.

Buying frozen fruits and vegetables takes the guess work out of choosing quality produce. Food manufacturers pride themselves on taking produce fresh from the farm to flash freezing to air-tight packaging. You won't find spoilage or under-ripe produce in the freezer section, as a rule.

Frozen food may also suffer some of the drawbacks of transportation. If the frozen produce isn't kept at a very cold level, there could be some thawing, causing the product to lose quality. Or, once it gets to the grocery store, the frozen food section may not be cold enough. So, just because fruits and vegetables are frozen at peak levels, the transporting and storing may still have some hiccups that cause problems.

The Conclusion

Both fresh and frozen fruits and vegetables have nutritional value. If you are unable to get fresh, high quality produce from a nearby agricultural area, you may be better off with frozen. It's sort of a toss up. Fresh may be picked and shipped at less than optimum ripeness, and the freezing process may remove some of the nutrients. However, if I were going to choose, I would choose both. Sometimes fresh is best, when in season, and sometimes frozen works out well. The idea is to add nutrition to your plate, and either fresh or frozen does the job.

Tips For Hosting A Meatless Potluck Dinner

 Ideas To Help Your Guests Enjoy A Meatless Potluck Dinner

Serving meatless meals is becoming more and more popular. Most of us have heard of Meatless Monday, and many of us are participating in this trend. It should come as no surprise that people planning potluck dinners have jumped on this bandwagon. After all, the potluck meal is meant to please a wide variety of hungry folks, many of whom don't eat meat.

Sure, you could say there are plenty of salads at a potluck to satisfy the non-meat eaters, but that doesn't really seem fair. Shouldn't there be a healthy alternative besides some veggies and lettuce? Let's take a look at a few ideas for a well-rounded potluck menu for a meatless meal.

Beans

For those who omit meat from their diet, beans are a substantial source of protein. But, do you really want to just throw a few black beans in a pasta salad and call it good? That just looks like an after-thought, which won't gain any favor with your vegetarian friends.

When you look at the enormous variety of beans available, you can imagine the possibilities. Gather together as many beans as you can find and create a mixed bean soup, for instance. Use plenty of herbs, spices, and vegetables to fill out the pot. If you want the smoky flavor of ham in your bean soup without the ham, sprinkle in smoked paprika. Everyone, meat eater or not, can definitely appreciate this filling dish! Lentil dahl is another satisfying thick soup that is loaded with fragrant spices, making it a delight for everyone.

But, you don't have to stick with soup. Smash cooked black beans and mix with avocado (also high in protein), tomatoes, onion, and lots of spice to create a dip for crackers or bread that is out of this world. Whip up a variety of spreads like hummus using garbanzo beans, navy beans, or cannellini beans. Be sure to add lots of lime, lemon, cilantro, garlic, and spices. Use this spread to create classic pinwheels (filled tortillas, chilled, then sliced) or taquitos (tiny tortillas, filled and rolled up cigar-style).

A classic 3 Bean Salad can also be turned into a full-meal deal rather than a side dish. Again, you want as many varieties of beans as you can get. There are no rules or limits to this dish. Just make sure you include plenty of crunchy fresh vegetables to create not only a healthy dish but interesting textures and flavors. Dress the salad with light olive oil and vinegar, but go crazy with the seasonings and herbs for a truly unique offering on the potluck table.

Nuts

Little dishes of nuts scattered around the room is just wrong at a meatless potluck. The idea is to focus on the proteins, not use them as kibble. There are plenty of ways to create dishes that offer some nutty nutrition.
Add lots of crunch to a green bean casserole by adding nuts rather than the typical fried onion topping.

Almonds are a classic taste combination with beans, but any nuts will work. Combine several nuts for a surprising taste and texture and you are sure to please all your potluck guests - meatless or not.

Actually, using nuts for the crunchy texture in just about any potluck fare can work well. Make Thai inspired roll-ups using peanut butter and chopped peanuts, rolled in with cilantro, cucumbers, and bean sprouts or other greens. Are you making bean burgers or tofu burgers? Coat them with finely crushed nuts.

 As a matter of fact, you can use finely crushed nuts as a substitute for coating for just about anything - oven fried mushrooms or other vegetables, for instance. Speaking of mushrooms, go ahead and stuff those big mushroom caps with crushed nuts and cheese and watch them disappear. And don't skimp on the pistachios when you add them to your fruit salad. As a matter of fact, turn the tables a little and make it a pistachio salad and sprinkle on some fruit!

Dairy

Many vegetarians still eat dairy products. If this is the case at your potluck meal, then you are free to explore the many possibilities of cheese, yogurt, milk, etc.

A plate of cheese and crackers is good, but a sizzling hot skillet of baked fontina cheese served with crusty bread is way, way better! The cheese is cubed and sprinkled with garlic, onion, and lots of fresh herbs, then put in an oiled cast iron skillet under a broiler until bubbling hot. Once melted, this cheese can be kept hot just by wrapping the skillet safely in aluminum foil and then in towels. You could also use individual broiler-proof dishes if you have them for an even more appealing meatless entree. You can make similar cheesy individual entrees in biscuit lined muffin tins.

Create cream based soups and casseroles using milk to make a white sauce, adding cheese when you desire. Yogurt, especially Greek yogurt, is high in protein and can be used to make salad dressings even healthier.

Vegetables

Then there are the vegetables. But, please skip the tired crudite tray of celery and carrots. Instead, opt for dishes that feature protein rich vegetables such as avocado, peas, asparagus, and dark leafy greens.

This may be the time to perfect your guacamole. But, don't just serve it as a dip, use it as a spread or a salad dressing. Sweet peas can take center stage in a cold salad mixed in with lots of cucumber, radishes, and onion. Grilled asparagus tossed with an oil and vinegar dressing, then mixed with walnuts, sweet onion, and hot pepper flakes makes a dazzling dish. Big bowls of greens dressed with hot sweet and sour sauce and covered in walnuts or pecans is also a lovely sight.

And don't forget the versatile zucchini and eggplant! These two vegetables can fill a casserole dish fast and create a rather impressive offering on a potluck table. Add layers of cheese, onions, and tomatoes and even the hungriest folks will be satisfied with this meatless dish.

You don't have to subject your non-meat eating friends to a boring arrangement of lettuce salads at your next potluck meal. Throw a meatless potluck and get everybody thinking about what splendid dishes they can offer that are filling, nutritious, and delicious, and without a bit of meat!

How To Prepare And Serve Jicama

Meet Jicama - The Healthy Mexican Veggie With The Funny Name

When it comes to finding healthy Mexican foods, you don't have to look much further than a humble looking little root vegetable with a funny name - jicama.  Pronounced 'hi-kamah,' this is a tuber similar in appearance to a potato or a rutabaga, but definitely not similar in taste to either. The texture and taste is much more like an apple - both crispy, juicy, and surprisingly sweet. The outer peel is quite woody and must be removed, not only because it is inedible but it is actually toxic.

Jicama can be found in most large supermarkets now. Look for medium sized tubers with a firm feeling. Avoid tubers that are large as they tend to be a bit dry and fibrous instead of moist and crunchy.
You may store whole jicama tubers in a cool, dry place for several weeks. Or, if you wish you may peel and slice them, then store in the refrigerator in a sealed container. However, they will not keep nearly as long after they are peeled, so plan to eat jicama pieces within the week.

Serving jicama is easy. If you want to try a favorite Mexican dish, all you need is sliced jicama, lime juice, chili powder, and salt. Mix everything in a bowl and put in the refrigerator until chilled. This makes a refreshing, healthy snack. Jicama can also be sliced very thin or grated and tossed with other vegetables to create a crunchy salad. You can add chopped jicama to soups or even stir fry dishes. This is a very versatile vegetable that is well worth getting to know.

Nutritionally speaking, you have hit the jackpot when you put jicama on your family's table. In just one cup you get 6 grams of dietary fiber, or about 25% of the daily recommended amount. Specific properties in jicama's fiber aid in the absorption of calcium from other foods, as well as providing good bacteria for the digestive system.

A cup of jicama also has a whopping 24 mg of vitamin C, or about 40% of the recommended daily amount. With powerful antioxidants to fight damaging free radicals, jicama can help protect against inflammatory illnesses, cancer, and infections. You'll also enjoy a healthy dose of potassium, riboflavin, folates, copper, iron, manganese, and a host of other vitamins and minerals necessary to maintain overall health and well being.

If all these healthy benefits weren't enough, jicama is also one of the best weight loss foods you'll ever truly love. Because jicama has a very low glycemic index and almost no calories, anyone interested in losing weight or controlling their weight can enjoy this tasty tuber. With no cholesterol, tons of fiber, and delicious taste and texture, jicama is the ideal snacking food for anyone watching their weight.

Low-carb dieters may also want to take a look at jicama. Even though jicama has about 11 grams of carbohydrates in a one cup serving, it also has 6 grams of dietary fiber, dropping the actual carb intake down to 5 net grams, which is a very respectable amount.

Isn't it amazing how much nutrition and delicious flavor one little humble tuber can hold? Now, if anyone says to you that all Mexican food is fatty, greasy, and unhealthy, tell them that they just haven't tried jicama yet!

Discover The Healthy Benefits Of Chili Peppers

Chili Pepper Primer - Discover Healthy Benefits Beyond The Heat

If you just took a bite into a spicy Mexican dish that made your eyes water as if trying to put out the fire on your tongue, you probably just had a dose of chili pepper. But there's more to this vegetable than fire and heat.

There are hundreds of chilies that fall under the food family name 'Capsicum.' Cultivated for thousands of years in Mexico, Central America, and South America, these peppers were used for everything from medicinal purposes to decorations to food and flavoring.

We are most familiar with cayenne, chipotle, anaheim, ancho, jalapeno, and habanero peppers. A variety and combination of these chilies are used to create many of our most popular spices, such as chili powder, cayenne powder, and paprika. It is easy to be confused which chili pepper is which since some peppers are referred to by one name when used fresh (poblano) and another name when dried (ancho). No matter what chili you choose, just remember the basic rule of thumb - green, fresh chilies are milder than red, dried chilies.

Now you know there are many varieties of chili peppers, but did you know there are benefits to eating chili peppers beyond the spicy flavor?  Let's take a look.

Nutritional Boost

Just two teaspoons of dried chili peppers provides a very respectable amount of the B complex vitamins, as well as vitamins A, C, E, and K. You'll also find a good dose of calcium, iron, and manganese, along with some dietary fiber and even Omega-3 fatty acids. As you can see, that kick of heat offers more than just flavor.

Health Benefits

The substance found in chili peppers that produces the heat we know and love is called 'capsaicin' which acts to prohibit inflammation. You'll find more of this substance as the pepper gets hotter. So enjoy a habanero for the greatest anti-inflammatory benefits. Jalapenos offer a less potent amount of capsaicin, but they are all good for you, helping to reduce pain from inflammation associated with arthritis, for instance.

Cayenne has been used successfully to reduce cholesterol in several studies. Adding hot chili peppers to your diet may also help fight those damaging 'free radicals' in your blood stream. In some studies it was even shown that ingesting chilies regularly over time helped lower resting heart rate and increased blood flow to the heart.

Most of us already know that when we enjoy a healthy dose of chili peppers we breathe a bit easier. Yes, chili peppers do help clear sinuses, relieving congestion in the respiratory system. This process helps reduce the risk of sinus infections in those who suffer from upper respiratory inflammation.

The bright red color of chili peppers is a clue to the super saturation of beta-carotene; vitamin A. Along with a good dose of vitamin C, this combination of vitamins boosts immunity and builds a natural defense against the pathogens that attack us on a day to day basis. The mucous lining in our respiratory and digestive system is kept healthier, which keeps us healthier.

Chili peppers have a bad rap when it comes to creating stomach ulcers. Eating too much of this good thing may cause stomach problems, but eating a little chili pepper every day acts in just the opposite way by killing bacteria and stimulating the stomach lining to secrete protective juices for digestion. This process prevents ulcers rather than causes them.

Weight loss is another benefit of eating chili peppers. When you feel that heat after eating a good chili pepper, you are feeling your body burning calories. Chili peppers also help reduce the amount of insulin needed to lower blood sugar levels after eating a meal, helping to eliminate those sugar 'spikes' that can trigger weight gain and be a contributing factor in diabetes.

Is there any reason NOT to enjoy a bit of heat in your food? The next time you reach into your spice cabinet, be brave and choose chili peppers to create a hot, spicy, and surprisingly healthy dish.

Agriculture And Ancient Mexico

How Modern Agriculture Grew Out Of Ancient Mexico

The country of Mexico is a gigantic land mass surrounded by water - the Pacific Ocean, the Sea of Cortes, the Gulf of Mexico, and the Caribbean Sea. In the interior you'll find the Sierra Madre mountain range, desserts, rain forests, marsh lands, rivers, and lakes galore. With this geographical diversity, it comes as no surprise to find such a splendid array of natural resources.

The Mayan and Aztec cultures of Mexico influenced the development of ancient civilizations using these resources. But, you don't have to look to the past to see how these cultures still form the basis for much of our modern thinking.

Mayans created the calendar using mathematical formulas, predicting and tracking moon cycles and the stars, while aiding in planning crop plantings. The Aztec people gave us what we know today as the marketplace and built a great city incorporating aqueducts for both fresh water supply for people and crops, as well as sanitation, again for people and crops. Given the resources this huge land had to offer, these indigenous peoples built not only a culture, but what we still use today in modern agricultural practices.

Cultivating crops was a natural response to the creation of an advanced civilization. You had to have enough food to feed the large population that grew out of these cities. During ancient times, agricultural practices were developed to get the most use from the land. Let's take a look at how these practices came to be.

The Aztecs

Clearing trees from forests, then drying and burning them to form fertile fields to plant crops was done by the Aztecs. Man-made islands were built in the wetlands to create more farmland using a method we call 'dredging' today. These ancient farmers would dig up mud and plants from the bottom of lakes and ponds to create piles of earth atop the water. These islands or 'chinampas' were cultivated to grow crops for the growing cities.

The Mayans

Planting complementary crops is another modern agricultural practice we can trace back to ancient times. The Mayan diet relied on what we know as the "three sisters" - corn, beans, and squash. But, it isn't just that they taste good together and grew abundantly, they support each other in several ways.

 By planting these three crops together in a shared space, the Mayan provided a tall structure, the corn stalks, for the beans to climb, while the squash spread over the ground holding in moisture and keeping down the weeds. Planting these three crops together also ensured the soil would not become depleted of nutrients. Each crop took different nutrients from the soil and gave other nutrients back.

Do these agricultural techniques sound familiar? They should! These are the methods that are used today to find new land to cultivate and to increase the sustainability of the land that is found. The Mayans taught us to plant according to the moon, and to plant complementary crops. The Aztec taught us to create fertile land where there was no land at all, and to move water where it was needed and to use sanitation to your, and your crop's, advantage.

Isn't it amazing how we find the most advanced technology in the most ancient places? Remember that the next time you have fresh food on your table. Say a special thanks to the first people of Mexico!

Vegetable Cooking Tips From The Great Northwest

A Vegetarian's Guide To Pacific Northwest Cuisine

If you are a vegetarian, or you feed a vegetarian, you will understand that it's tricky at times to find recipes for meals that offer complete nutrition. You want a variety of recipes for meatless meals that are flavorful, filling, and healthy, but often get stuck with just a few that you make over, and over, and over again.

In the Pacific Northwest region, there are so many wholesome local ingredients to choose from that you might never have to repeat the same recipes twice. With the temperate climate and abundant resources, finding food that fits your vegetarian diet is almost too easy!

The residents of this region take great pride in using the natural resources provided to them. A large variety of fruits, berries, nuts, vegetables, and herbs are available all year. Finding protein rich crops is not difficult in this lush land. Soy beans, tomatoes, and lentils are easily cultivated in much of this region's mild climate.

Hazelnuts are abundant in many parts of this region, and with a whopping 17 grams of protein in just one cup, this is a protein source that vegetarians will definitely be happy about. Chestnuts are another local crop that is a good choice for additional protein.

With the milder winters and friendly farming culture, you'll find many smaller dairy farms, including goat farms, from which to get natural cheeses and milk products, another good source of protein for many vegetarians.

Of course, for vegetarians who have chosen to eat fish as part of their diet, you have come to a cornucopia of seafood! You will have plenty of choices when it comes to fresh seafood caught in the waters around the region. You won't have to limit yourself to fish, either. With an abundance of oysters, crab, shrimp, mussels, and clams, you'll never be at a loss for some sort of seafood on the table. And, just as there are many seafood products to choose from, there are countless recipes that can be tried and tweaked to a person's satisfaction, creating seafood dishes to suit a wide variety of tastes.

Even though a vegetarian's diet concerns tend to focus on finding adequate sources of protein, it is not limited to just that. Every diet, vegetarian or carnivorous, must include a balance of nutrients. Many of the nutrients we need in a balanced diet come from fruit, and Washington and Oregon have an abundant fruit production.

Along with eating fresh fruit straight from the field, turning fruit into jams and jellies is an excellent way to preserve the nutrients for use months after the season is over. Fruits can be used in a main dish to perk up an old recipe and make it new again. For instance, a mixed fruit and berry salsa makes an excellent sauce for grilled salmon.

The Pacific Northwest region is known for embracing a healthy lifestyle, which includes natural, fresh, and sometimes organic foods. Grocery stores, even the larger stores, offer fresh produce and seafood from the region. Farmers' markets are commonly found in just about every town. Even the local chefs are buying fresh from the farmers and local fisheries to ensure the best ingredients for their restaurants. Vegetarians often seek out the finest ingredients because they have chosen the vegetarian diet as a means to stay healthy.

Following a vegetarian diet isn't hard, it just takes a little creativity to ensure that you are getting proper nutrition. In the Pacific Northwest region, I believe vegetarians have a better than average chance of eating healthier than ever!

Get To Know Your Chiles

Red Chiles Versus Green Chiles

If you have ever traveled to New Mexico, you will see that the style of cooking is  dominated by the use of red and green chiles.  In fact, the standard question in any kitchen in New Mexico is “red or green?”  Your preference will really depend on how hot you want your food and what type of dish you are preparing or eating.  What are the main differences between these two staples of southwest cuisine, and how are they used to create a culinary work of art?  Let's take a look.

Red Chiles

The red chile is one of the most popular ingredients in New Mexican or southwest cuisine.  Generally, the peppers are ripened until they turn red and then are hung up to dry.   Red chiles can be ground down into fine powder that is then used for extra spicy flavor in many dishes.  These peppers can also be rehydrated for other culinary uses even after they are fully dried out.  There are numerous varieties of the red chiles including the guajillo red chile, chipotle red chile, and the chile de arbol, all of which range from medium to very hot when fully ripened. 

Green Chiles

Unlike red chiles, green chiles are typically used fresh, not dried, and served in a variety of salsas and other delicious meals.  They can be chopped and cooked in soups and stews, or eaten fresh on a salad or in a burrito.  These peppers can also be roasted with very nice results.  You'll find most varieties are considered relatively mild for a pepper, but there are a few green chiles that are hotter than some red peppers.  Green chiles need to be used quickly after picking.  They may also be frozen after they are picked, or even pickled.

Which Chile to Choose

There are many varieties of chiles, but in all varieties you will find both green chiles and red chiles.  That is simply because a red chile is nothing more than a ripened green chile.  Some varieties of chiles are hotter than others, but allowing a green chile to turn red on any variety will produce the hottest result.  It takes time to get used to the intensity or heat of each variety of chile pepper, so it’s best to start with a milder chile.
Besides that special 'kick' to a dish, both red and green chiles offer a nice supply of  nutrients, too.  For instance, both contain an amazing amount of vitamin C, with good amounts of vitamin A, vitamin B, and iron, too.

Both red chiles and green chiles can turn an average meal into a culinary adventure.   If you’re new to the world of chile peppers, do a little research and explore the differences, but start out slow.  Experiment and have fun figuring out your 'hotness' level and you will be creating your own southwest signature dishes in no time.

Health Benefits Of The Jojoba Plant

Jojoba – More Than Skin Deep

Chances are, if you've bought any moisturizers lately, they probably contain jojoba oil. Manufacturers are beginning to get away from using petroleum in cosmetics and are opting for this ingredient, instead.  So, while there are not many food applications for this plant, there are a bunch of uses for the oil that comes from the seeds.  Let's take a look at this new beauty basic.

What is it?

Jojoba grows to about six feet tall, with a broad, dense crown. Each plant is what is known as single-sex, either male or female, which makes natural pollination difficult. The fruit is acorn-shaped, about an inch long, and partly enclosed at the base by the sepals. The mature seed is a hard oval, dark brown in color and contains a liquid wax which is harvested and processed into the oil that is highly sought after. Grown commercially just for the oil, this is the stuff you'll find more and more now in beauty products. However, the plant is also commonly used to combat and prevent desertification, as well as other uses.

History

Jojoba, is a shrub you'll find in desert climates such as the southwest United States as well as the Mojave desert and Mexico. Locally, the jojoba shrub may be referred to by other names such as deer nut, pig nut, goat nut, or even quinine nut.  Most often, though, the shrub is referred to as jojoba or wild hazel. Centuries ago, Native Americans used the oil from the seeds to treat wounds. Commercial plantings in the United States started during the 1970s, expanding rapidly until now almost 50000 acres of jojoba can be found in production throughout the American southwest. The major producers of jojoba for commercial use are the United States and Mexico, with exports of large amounts going to Europe and Japan.

The interest in jojoba production intensified for several reasons.  Because of the plant's ability to survive in a harsh desert environment, many regions that will not support other agricultural crops are able to support this plant. Thus, jojoba has become a major asset to the economy of these desert regions. Also, the ban on the importation of sperm whale products in 1971 led to the necessity to find a substitute for the whale oil used, particularly in cosmetics.  Since necessity is the mother of invention, it was soon discovered that jojoba oil not only could replace the oil from whales, but was in fact superior to it in applications in cosmetics and other industries.

Health Benefits

In large quantities, the seed is toxic to many mammals, and ingesting the wax acts as a rather undesirable laxative in humans. Only one small species of mouse is known to be able to digest the wax found inside the jojoba seed. So, as far as health benefits for humans is concerned, we look to the oil as a curative when applied topically.  And, considering scientists have found that jojoba oil is similar in biological structure to the oil manufactured in the human body, this is a natural oil we can appreciate for moisturizing and healing purposes. Many people who suffer from skin disorders such as eczema, psoriasis, and acne can appreciate the properties of jojoba oil for health.

Fun Fact

Botanist Johann Link, originally named the species buxus chinensis, after misreading the original packing label which read "Calif" as "China."  Other interesting things to know about jojoba is that, as we mentioned, scientists believe the oil is similar to the oil produced by human skin, but can also be used to control insects on crops, being approved in the US as a pesticide in 1996. However, when used as a pesticide, farmers should be careful not to allow jojoba products to be released into the waterways as the oils are generally dangerous to aquatic life. Jojoba oil can also be used as a lubricant in industry. It's safe to use on a variety of electronic parts. We may even be filling our vehicles with it some day since it also has potential as a biodiesel fuel.  Yes, it's a 'natural' beauty oil, but also has industrial uses.

How to Use

The jojoba shrub offers food for grazing animals of the desert regions. Whether wild or ranched, this food source is very important to a wide variety of large and small animals and birds. However, as we mentioned, when ingested by humans, there are serious health consequences.

So, how do we humans use jojoba most often?  Just look at your lip gloss, body lotion, and hair products. Jojoba oil is easily refined to be odorless, colorless, and stable, making it perfect for use in cosmetics, fragrances, and topical treatments for skin disorders.  Jojoba is fascinating in the wide range of characteristics and uses it has, but most of us are just thankful to this plant for our smooth skin and silky hair.

Jicama: A Sweet And Starchy Dieters Delight

This crispy sweet, nutty flavored root looks a bit like a turnip, even though they are not in the same family. Jicama is so tasty and versatile, it's one food that is well worth getting acquainted with. It's a fun food to experiment with and is perfect for imparting new flavors in old recipes. And did I mention it's sweet and starchy AND low carb, low fat, and low calorie? Now that definitely deserves a look!

What is it?

We call jicama a root, but it's technically a legume grown for its tuberous roots. Jicama can grow pretty big, but will then get woody tasting because the sugars have converted into starches. If you bite into a raw jicama and it tastes like a raw baking potato, then it's too big.  You should have a definite sweet taste when you eat a piece of raw jicama. This wonderfully unique flavor is perfect for many uses. Once peeled, you can cut it up and eat it raw, or throw it in stir fries, or roast it, or boil it up.

History

Jicama is as old as the hills, the Andes Mountains to be precise. Cultivation can be traced back for eons in Mexico, Central America, and South America. It's been around so long, you'll find much of Mexican cuisine includes jicama somewhere. You may even hear it referred to as a Mexican potato. Jicama grows best in warm, dry climates. Although you'll find jicama grown year round, it develops better during the winter months after long months of sunshine and moderate rain. Jicama is very hardy in the right climate, but it's also hardy because it has a built-in insecticide in the vine, keeping itself safe from pests. Many cultures would not have survived without this prolific, nutritious, and delicious crop. As a matter of fact, a devastating drought during the 1980s wiped out much of the potato production, leaving jicama the crop to focus on producing.

Health Benefits

In just one cup of raw jicama slices, you get a whopping 6 grams of dietary fiber along with a respectable showing of other essential vitamins and minerals.  And if you're eating low carb, you'll be happy to hear that same cup of raw jicama only has 11 grams of carbs.  Subtracting the fiber from the carbs and you've got only 5 net grams of carbs.  Yes, this sweet and starchy treat is low carb, so enjoy!

This same cup of raw jicama also offers 40 percent RDA of vitamin C, is fat free, and has only around 35 calories. Raw jicama also has about the same amount of water in it as a cucumber, which is a great bonus for dieters, offering that full feeling with less bulk. Generally speaking, jicama has a lot to offer everyone, but is especially desirable for people eating low carb, low fat, and low calorie.

Fun Fact

Jicama is known by several other names, such as sengkwang, singkamas, yambean, yacon, yacuma, Mexican potato, and Mexican turnip. Not all the jicama plant is edible. The rest of the plant is very poisonous. In fact, the seeds are used as a toxin to poison insects. Not such a fun fact for bugs.

How to Eat

When choosing jicama, you want a small to medium size root that feels very firm to touch.  If it has a soft spot, it's not good and could rot quickly.  The larger the jicama, the closer it will get to a starchy, woody flavor.  When you get your jicama home, you can keep it in your refrigerator for a couple weeks, much like potatoes. You don't need to refrigerate it if you have a very cool place to store it. It won't keep as long if it's not cold, so just keep watch.  Of course, they won't last long in your house once you get a taste.

Peel the jicama like you would a potato or turnip, making sure you get the brownish layer under the skin. Slice off a bite and taste it.  You'll notice it has a taste that's similar to a very firm raw apple; slightly sweet but also fresh and light in flavor. Unlike apples, however, you won't see the raw jicama turn brown if you leave it out in the air.

Jicama is excellent raw and is often eaten as a snack. Just cut it into strips and serve with a splash of lime juice and a sprinkling of chili powder. You can chop them up as a substitute for water chestnuts in  Asian style recipes, adding just before serving to maintain flavor and texture. You can throw raw jicama in your food processor and experiment with the texture to create side dishes, soups, and even drinks. Slice it thin and put it in the oven to bake into snack chips.

Raw, roasted, baked, boiled, broiled, blended, and juiced... whatever you use this versatile food for, it will surely be a hit.  Not only for the taste, but as your diet's new best friend!

The Pros And Cons Of Iceplant

Ice Plant – Beyond Nuisance To Nutrition

If you have ever taken a long road trip, you may have seen Ice Plant dominating the median and wooded areas along the highway. Ice plant is a derivative of the commonly known Kudzu plant. These plants were once introduced for a noble reason, but quickly got out of control. The good news for us is that the Ice Plant is a great source of nutrition and can actually be used to help control your entire garden. Let's find out more about this nuisance plant that will quickly become a delicious friend.

What is it?

Ice Plant is attractive, with fleshy green leaves covered with small fibers, causing them to sparkle like ice covered greens in the sun, which is where the name comes from. It features bright yellow, pink, or white flowers, and edible fruit commonly made into jam in South Africa. The leaves sometimes turn red or yellow in the fall. It also became a popular garden plant, and some continue to grow it for decorative purposes today, much like ivy. Ice Plant is a succulent native to South Africa, but common in chaparral habitats around the world.

History

Though it was once grown in California, Australia, the Mediterranean as a decorative plant, it has become more commonly known as an invasive species and a threat to native vegetation. Ice plant was first introduced to California in the early 20th century when it was used to stabilize soil along railroad tracks. There are other forms of this plant which are popular in Asian regions that are also used in the same way, to help control erosion.

Health Benefits

Various regions around the world use Ice Plant, as well as its cousin Kudzu, to treat different health conditions, including colds, fevers, and even glaucoma. Studies have shown that this plant contains extremely high levels of isoflavones as well as flavonoids and isoflavonoids which are plant metabolites that have a significant effect on human metabolism.

Other, unofficial findings show that the isoflavones in Ice Plant also give it the bulk of its beneficial properties, including anti-inflammatory and estrogenic effects. Other active compounds include sterols and glycosides which have been shown to help with improving cardiovascular health. Ice Plant is also high in Vitamin C. Now that was easier to understand.  No matter how you look at this 'nuisance' plant, the more you learn about the benefits, the more likely you are to appreciate it.

Fun Fact

Despite the beauty of ice plant, it has become an ecological nuisance in many regions where it is not native. Ice plant has proliferated quickly, harming many native species. Ice plant dominates the areas where it grows, resulting in very low biodiversity and depriving other species of the resources they need to grow, such as soil, nutrients, sunlight, and space. Ice plants reproduce both through fruit, which is produced year round, and through segmentation, meaning that any shoot can put down roots. A single shoot can grow three feet or more in a year. Thus, the invasive nature.

How to Eat

There are a few ways to eat Ice Plant. The first and most common way is to steep it as a tea. Not only does this break down the succulent into its nutrients, it is a great way to begin absorbing the vitamins and minerals. Another way of eating Ice Plant is to serve it as a green in salad. The plant itself doesn't have much of a taste, similar to Romaine.  But it is light and filled with water, so it will highlight any vegetable and flavors you choose to dress it with.  Do your bit for the environment and put some Ice Plant on your plate tonight.

Fun Facts About Horseradish

Horseradish – The Bite That Bites Back

This is one of the most loved, or most hated, condiments on the grocery store shelves. A little dab is all it takes to turn a simple dish into a bite that will make you break out in a sweat.  The taste is distinctive, and the watering eyes come with the territory.  So, what makes some people crave this fire-breathing food? Let's take a closer look at the spicy condiment with the strange name.

What is it?

Horseradish is a member of the mustard family and is cultivated for its thick, fleshy white roots. The bite and aroma of the horseradish root are almost absent until it is grated or ground. During this process, as the root cells are crushed, volatile oils known as isothiocyanate are released. Vinegar stops this reaction and stabilizes the flavor. For milder horseradish, vinegar is added immediately.

The root is harvested in the spring and fall. Once the processors get their hands on it, the roots are transformed into the product with the flavor that distinguishes horseradish from every other condiment. The horseradish formula may also contain spices or other ingredients such as salt, sugar, cream or vegetable oil to provide another type of flavor. But, generally speaking, horseradish and vinegar are the primary ingredients in the basic prepared horseradish on the grocer's shelves.

History

Knowledge of the horseradish root dates back some 3000 years.  Horseradish has been used for everything from an aphrodisiac to the treatment of rheumatism. You'll even find it mentioned in ancient Greek cookbooks. It is also a bitter herb at Passover seder. In German, the word for horseradish is 'meerrettich' which translates to 'sea radish' because it grows by the sea. It may have mistakenly become known as 'horseradish' simply because in English the German word 'meer' was mispronounced 'mare' becoming 'mareradish' and eventually horseradish.

We can also credit our German immigrants for bringing the horseradish to the United States around the late 1800s and passing their growing methods from generation to generation.  In Illinois, which is where about 60 percent of the world's supply is grown, the area’s cold winters provide the required root dormancy and the long summers to provide excellent growing conditions.  Each May, horseradish is celebrated at the International Horseradish Festival in Collinsville, Illinois.  Events include a root toss, a horseradish eating contest, and a horseradish recipe contest. Horseradish has come a long way from aphrodisiac and rheumatism; or not.

Health Benefits

Horseradish has been prized for its medicinal qualities for centuries. If you have every eaten horseradish, it should come as no surprise that horseradish has been used effectively to relieve sinus discomfort. The traditional treatment for sinusitis is to eat or drink a half teaspoonful of grated horseradish sauce twice a day. There will be a powerful feeling in the back of your head, followed by a sensation of the sinuses clearing, sometimes accompanied with sweating of the forehead and perhaps a few tears, as well. But, your sinuses will be cleared, so many say a small price to pay. Along with sinusitis, a little horseradish rubbed on the forehead is believed to relieve headaches.

It is believed that horseradish also contains antibiotic properties. This suggests that horseradish can  be used to treat urinary tract infections; not only the bacteria but because horseradish stimulates the elimination of urine so that the bladder may be flushed out more often.  The antibiotic properties of horseradish are also put to work to destroy bacteria in the throat to help prevent bronchitis, coughs, and related upper respiratory illnesses. Due to the stimulating effect horseradish has on the blood capillaries, it is also regarded as an aid in water retention.

Fun Fact

It would probably surprise you to know that in the US alone, an estimated 24 million pounds of horseradish roots are ground and processed annually to produce approximately 6 million gallons of prepared horseradish.  When you look at all those little jars on the grocery store shelf, you wouldn't think there was that much horseradish in the world.  Horseradish is still planted and harvested mostly by hand, making that 24 million pounds even more astounding.  Bottled horseradish was sold commercially as early as 1860, making it one of the first condiments sold as a convenience food.

How to Eat

To relish the full flavor of processed horseradish, be sure it's fresh. Color of processed horseradish in jars varies from white to creamy beige. As jarred horseradish ages, it browns and loses potency, so watch the color to know how fresh your horseradish really is.

Of course, one of the best known uses for horseradish is probably as an ingredient to make cocktail sauce, typically served with shrimp. But, horseradish also adds a rich and spicy zing to sandwiches, cold cuts, or roast beef.  A tiny dollop in buttery mashed potatoes is another winner. You don't even need to serve processed horseradish.  Grated horseradish root adds a wonderful layer of flavor in many dishes.

In addition to the popular basic prepared horseradish, a number of other horseradish products are available now.  Look for creamy style prepared horseradish, beet horseradish, and even dehydrated horseradish which makes a perfect addition to hearty marinades for meat.  If you go to Germany, you'll also find horseradish schnapps and many beers with horseradish as an ingredient.

Rub it on your forehead if you have a headache, or mix it in some ketchup to dip your shrimp in.  No matter how you approach this root crop, the bite will be unmistakable!

The Hawthorn A Healthy Plant With A Strange History

Hawthorn has a historical lineage, dating back more than 2000 years ago. Surprisingly enough, this ancient plant can still be commonly found today in a variety of different forms, from the green plants to powered capsules and everything in between. Hawthorn is an interesting and unique plant that is rather fun to get to know. Let's take a closer look at this amazing plant.

What is it?

Hawthorn is a common thorny shrub in the rose family that grows up to 5 feet tall on hillsides and in sunny wooded areas throughout the world. Its flowers, which bloom in the spring, grow in small white, red, or pink clusters. Small berries, called Haws, sprout after the flowers bloom. They are usually red when ripe, but they may also be black. Hawthorn leaves are shiny and grow in a variety of shapes and sizes.

History

Hawthorn has been used to treat heart disease as far back as the 1st century. By the early 1800s, American doctors were using it to treat circulatory disorders and respiratory illnesses. Traditionally, the berries were used to treat problems ranging from irregular heartbeat, high blood pressure, chest pain, hardening of the arteries, and heart failure. Today, the leaves and flowers are used medicinally, and there is some research that suggests that Hawthorn might be effective when used in the treatment of mild to moderate heart failure, but there has not been enough research to know how effective it may actually be.

Health Benefits

Hawthorn contains many substances that are known to benefit the heart. Rich in antioxidants, the same found in grapes, there is evidence that Hawthorn may help dilate blood vessels, improve blood flow, and protect the blood vessels from damage. The berries, leaves, and flowers have all been used for medicinal purposes, but most modern preparations use only the leaves and flowers, which are believed to contain more of the antioxidants than the berries.

Antioxidants are substances that destroy 'free radicals' which are the compounds in the body that damage cell membranes, tamper with DNA, and even cause cell death. External toxins, such as pollution, can increase the number of these damaging compounds. The aging process may be accelerated by free radicals, as well as the development of a number of health problems, including cancer and heart disease. Antioxidants found in Hawthorn may help stop some of the damage from free radicals.

Fun Fact

The wood of some Hawthorn varieties is quite hard and valued as a farmer's best choice for fence posts and handles for shovels, axes, rakes, and hoes. These seem to be some of the more 'earthly' uses for the Hawthorn, aside from the health benefits. In the 'other worldly' arena, Hawthorn has been regarded as a symbol of hope and also believed to heal a broken heart. The flower was often used in the May crowning of the Virgin Mary in churches through the centuries.  It's also the May birthday flower. 

On the darker side, some folklore claims that a stake made of Hawthorn wood is the only kind of wood that will kill a vampire when plunged through the heart. Of all the plants on the planet, it seems the Hawthorn has suspicion, mystery, ceremony, and supernatural stories galore.

How to Eat

Use the leaves, flowers and berries for medicinal and culinary purposes. The berries are collected when ripe and used raw or cooked, or dried whole for use in extracts and tinctures. The leaf-buds have been used in cooking and even as a substitute for smoking tobacco. Harvest the flowers in the spring and the berries after they ripen in the fall.

There never seems to be a shortage of uses for the 'haws' and flowers of the Hawthorn. Through the ages, they have been used to make a variety of jellies, wines, and liqueurs, as well as in ceremony and storytelling.  You won't have any trouble finding some way to enjoy this bountiful botanical.

A Sample Tour Of Your Local Farmers Market

Walk through your local farmers market and you're walking into a world of wonder.  You'll immediately be intrigued with the amazing scents and sights.  Let's just take a tour through a sample farmers market.  We'll choose a scenario in the South as an example just to get you thinking.  Here we go.

The Entry

Farmers markets are mostly outdoors in the South, or possibly in several tents or shelters, but with sides wide open. There may or may not be a single entry point. Either way, the masses of people arrive usually pretty early in the morning to avoid the heat of the day. Shoppers descent on the booths and the farmers just after daybreak. You're right there with the swarm, making the chicory coffee tent your first destination. 

As you make your way into the line of tents, you see people bartering over the prices, learning techniques on how to skillfully pick the ripest produce off the vine. You see the samples of honey, salsa of all types, and fruit preserves being tasted and swooned over. The sun is up now and shining bright, but a cool breeze is blowing, thankfully. “Turned out to be a pretty nice day,” is commonly exclaimed by the farmers. The fall season offers a break from the heat, and any break from the heat is a “pretty nice day.” At this point, you have to decide which way to go, so you look and decide to follow the crowd.

The Senses

You don't get far before you notice the aromas. You take a deep breath and enjoy.  Depending on the season, you're treated to the smells of fresh fruit like cantaloupes, peaches, strawberries, and watermelon.  Suddenly you feel extremely hungry.  You begin to check out the offerings, hoping for samples now. You aren't disappointed.  There's a display of cut up cantaloupe.  And there's a peach with a knife stuck in it, meant for you to help yourself.  It looks like there are little spoons next to the honey and salsa display.  Bingo!

You realize you've been sampling a bit too much and decide to buy some honey before you move on.  There are other tables that draw your attention now with an array of gorgeous colors and aromas. You begin to move through the market.  You now spot the deep eggplant purples, the Swiss chard red and greens, and the pale mix of creamy white and yellow of the corn on the cob.  Then you see the beautiful colors of the bins and bins of pumpkins, squash, fall beans, potatoes, beets, and onions.  And then there are the greens; collards, kale, mustard, beet greens.  You turn the corner and the air is thick with a blend of aromas from the rows and rows of fresh herbs.  Now your arms are loaded with an array of colors and aromas, promising flavors beyond compare. You could linger longer just to let your senses enjoy, but, it's time to continue exploring, and sampling.

The Surprises

On your trip around the tents, you come across some rather unique stations. One farmer is selling everything dairy you could possibly think of including homemade butter, raw milk, and soft cheeses.  He offers you a taste of the chocolate milk he is selling and amazingly it tastes like liquid pudding in a cup.  Now you notice another merchant who is making fresh kettle corn.  He picks up his little paddle and begins to make circular movements in a large black kettle. Suddenly, kernels come popping out as he stirs faster and faster.  This may be the perfect snack right now.

You find more of a variety of products than you could ever imagine, from homemade soaps, natural cosmetics, garden decorations, and handmade jewelry and accessories. There is one tent that has  handmade organic cotton baby clothes. There is a woman at another tent selling rag rugs she made using her grandmother's patterns.  If you can imagine it, you'll probably find it.  You wander into another section and you are met with a wall of canned goods.  Now you're exhausted.  You're only halfway through the market.  Do you leave or continue your journey?  One more tent.  Just one more.  Then you hear popping in the background and make your way towards the noise and find a farmer freshly grinding grits and cornmeal.  These are the things you didn't really plan to see.  What's next?  Will your pocketbook be able to handle the surprises?

The Purchases

You've exhausted yourself and your supply of cash.  You finally head back out to the car with your bags of goods and examine the spoils you came away with.  A half gallon of that delicious chocolate milk, a small bag of kettle corn, a couple cantaloupes, a jar of honey, some peaches, collard greens, potatoes, carrots, okra, and even a bar of homemade soap.

Oh yes, you will definitely be back. Maybe you should measure that spot you've been thinking of putting a rug.  You never know what you'll find at the farmers market.

Fresh Farmers Market Pumpkin Cooking Tips

Unusual Pumpkin Recipes - Sweet And Savory Surprises

If there was ever a vegetable that evokes the feeling of Autumn, it's the pumpkin. They are everywhere the minute summer starts to fade and fall approaches. No matter where you turn, there is a pumpkin with a candle inside of it, fields of pumpkins to be chosen, piles of pumpkins, people dressed as pumpkins, and even trash bags for your leaves that mimic pumpkins. But of all the pumpkin-related things out there during the fall, my favorite pumpkin is the one on the dinner table.

Unfortunately, when pumpkin is delivered to the table in the same way over and over again, it can result in what I like to call 'pumpkin burnout.'  Just like with any food fatigue or burnout, it isn't the fault of the food, but the way the food is delivered.  When was the last time your pumpkin pie brought exclamations of delight to the family dinner table?  Have your pumpkin muffins and pumpkin bread been met with a less than enthusiastic welcome?

It's time to get creative and avoid 'pumpkin burnout' this fall.  Let's switch things up a bit and create some sweet and savory surprises.

Dessert

A plate of pumpkin cookies is a surprising sweet treat after dinner.  Just looking at them, your guests may not be able to tell what exactly is on the plate.  But, they will soon find out when they bite into this scrumptious flavor favorite.  Pumpkin pie won't even be missed when you serve up a variety of desserts like pumpkin dip with ginger cookies, pumpkin mousse, pumpkin torte, pumpkin ice cream, pumpkin cheesecake, or even a pumpkin souffle. 

You can make pumpkin chips by roasting thin pieces of a sugar pumpkin, sprinkle them with cinnamon, and serve with a cream cheese dip flavored with nutmeg and allspice and other pumpkin pie flavors.  And don't forget pumpkin fudge.  With all these surprising options to pumpkin pie, you can't possibly suffer from pumpkin burnout!

Casseroles

When you think about serving pumpkin in something other than a dessert, a casserole comes to mind almost immediately.  And when you're thinking about casseroles, you should think about Kürbisauflauf. Yes, I know it is a mouth full, but this German pumpkin casserole is something that will definitely not contribute to any kind of pumpkin burnout.  This casserole is made with potatoes, apples, breadcrumbs, and pumpkin as the main ingredients and usually served with fruit compote.

Even though this is a sweetened casserole, it is not overly sweet. You add sugar if you want, but much of the sweetness comes naturally from the apples and raisins, if added.  Also, you are using pumpkin puree, not pumpkin pie filling, so the spices are not there.  Pumpkin does not taste like pumpkin pie until you add the spices.  In this German casserole favorite, you'll be tasting more of the apple and enjoying the moistness of the pumpkin.

Breakfast

You are probably familiar with pumpkin muffins. But, because we're trying to avoid pumpkin burnout here, we're going to skip the familiar and go with something you may not have tried yet.  Pumpkin is a wonderful ingredient to add to pancakes or waffles. Pumpkin offers moisture as well as lots of fiber for a nutritious and delicious breakfast.  You may want to add pumpkin to your favorite yogurt and granola parfait for breakfast.

If doughnuts are your favorite breakfast treat, why not add pumpkin?  It is a simple matter of combining your doughnut ingredients with pumpkin pie filling and cooking them up as you normally would. That plate of doughnuts all of a sudden is very seasonal and festive.  Is a hot bowl of oatmeal your go-to breakfast?  Why not perk it up with pumpkin!  Add your favorite spices, some raisins, and you have a hot breakfast that kicks the nutrition level up a notch or two.

Savory

If sweet isn't your thing, you may want to turn your sights on savory flavors.  Remember, pumpkin puree has very little flavor of its own.  For that reason, pumpkin is the perfect vehicle for other flavors.  And, because pumpkin is packed with nutritional fiber, it's a great choice for healthy diets, as well.  Pumpkin puree, either homemade or canned, can be mixed with other pureed root crops like rutabaga, turnips, carrots, potatoes, or parsnips, to make hearty soups.  For the savory twist, fry up smokey bacon with onion, leeks, garlic, and herbs like rosemary, thyme, and marjoram. 

Roast diced pumpkin with other fall vegetables, season with cumin, cayenne pepper, and other savory seasonings to create a side dish suitable for beef, pork, or chicken.  Layer sliced pumpkin, onions, potatoes, eggplant, and tomatoes with spicy Italian sausage to make a baked dish that's sure to please your hungry family, and without a bit of pumpkin burnout.  Once you get beyond thinking of pumpkin as only a sweet dessert, you will easily move your pumpkin from the sweet side of the pantry to the savory side.

Drinks

Pumpkin drinks are an instantaneous hit anywhere they are served. Some pumpkin beverages are simply pumpkin desserts cleverly disguised as a drink.  Pumpkin pie smoothies and pumpkin cheesecake shakes are two that come to mind.  Whipping up these drinks is as simple as getting out your blender and making your favorite dessert with a little added milk or ice cream.  Of course, pumpkin pie hot chocolate is another favorite. 

You can even go the adult beverage route with many recipes that combine pumpkin puree or pumpkin liqueurs.  Some drinks simply play on the flavors we associate with pumpkin pie; the spices, that is.  But others do actually call for combining pumpkin pie filling with ingredients like Kaluha or rum, and whipping it all up into a frothy drink topped with whipped cream.  This would be a sort of dessert drink with a pumpkin twist.  Certainly, these drinks won't lead to pumpkin burnout!

Whether you're looking for new recipes to serve pumpkin in sweet ways, or you're trying to steer your pumpkin away from sweet and into savory, all it takes is a bit of creativity.  Experiment with a variety of flavors, both savory and sweet, to bring out the very best of everything pumpkin has to offer.  Remember, pumpkin does not taste like pumpkin pie on its own.  That means, you can start fresh!  Surprise your family and your guests with something new this fall – serve dishes that will never contribute to pumpkin burnout.

Your Guide To Becoming A Locavore

From Your Local Farm To  Your Table

The 'buy local, eat local' craze is sweeping the nation. Eating local is a great idea, but where do you start? How do you become a locavore?  And what benefits does it give to you and your surrounding environment? These are all great questions and, surprisingly, the answers are fairly straight forward. Let's get things straight and get on with eating local and becoming an honest to goodness locavore.

Locavore

You probably remember from history, biology, or perhaps one of those other 'ologies' about words ending in 'vore'. Think herbivore (plant eating animals), carnivore (meat eating animals) or even omnivore (animals who don't really care as long as it is edible.)  So it only follows that locavore means those people who consume locally grown food and use locally produced products, or at least try to remain within a certain radius from home. Basically, if it's on a truck for hours or days to get from the farm to your table, it doesn't qualify as local.

Health

So what exactly are the benefits to your health when you are a locavore? One of the most commonly stated health benefits is that food that is grown near you is believed to help your body fight off allergens. For instance, eating locally made honey will help you during allergy season because the same pollen that your body is trying to ward off is what the bees used to make the honey. Therefore, by eating the honey, you are helping your body develop antibodies that will help fight off the allergens.

Economy

Not only will your body thank you for eating local, but you also have the power to help sustain small businesses that count on you to keep going. You get the chance to see exactly what goes into your food and the local businesses are responsible to you, not some corporate entity. By voting with your dollars, you are telling these local businesses that you love what they do or you believe they could be better stewards of what they have. Either way, your dollar is working to influence your community.

Freshness

If you have never tasted a ripe cantaloupe that was picked off the vine just a few hours earlier, you don't know what you are missing. How about that big juicy tomato fresh off the plant in the garden? When a fruit or vegetable is picked when it is ripe rather than hoping that it ripens on the truck, you get a superior taste. Produce was designed to ripen a certain way, usually on the vine or tree or in the ground.  When we prematurely pluck it to get it shipped across country, we seriously defeat the ways of nature. The result? Food that doesn't taste the way nature intended.

Nutrition

It is amazing how much of a fruit or vegetable's nutrients develop during the ripening stage while still attached to the plant. During that stage, the soil pours in vitamins and minerals that are essential in order to ripen the produce; the very same nutrients essential to your health. By pulling your food from the ground or off the vine before it is ripe, you are losing out on nutrients your body counts on to maintain its health – your health!

Eating local is more than just a fad... it is a way of life. There is nothing more delicious, nutritious, healthy, and economy-boosting than being a locavore in your very own hometown.

Farmers Market Feast

 Serve Fresh Food From Appetizer To Dessert

The farmers market is a place where great ideas meet great fresh food and explode into incredible feasts. You can make one trip to the farmers market and gather enough ingredients to make a full five-course meal that will rival any fancy restaurant. Allow me to get your creative juices flowing as well as your taste buds jumping as we walk through a sample of what you might find to create your very own farmers market feast.

Appetizer

You want to give your guests something to snack on while they are waiting to see what's coming next. Look for a loaf of homemade french bread, some fresh dill, goat cheese or other soft cheese, and red bell peppers for roasting. With these simple ingredients, you can have an amazing appetizer that will keep your guests well fed and eager for more. Simply cut the bread into thin slices and toast them over the grill while you are roasting your red peppers.

Combine the dill and goat cheese, spread on the toasted bread and top with thin slices of the roasted pepper. You can substitute prosciutto for the red bell pepper for another possibility. The idea is to look around the farmers market for inspiration as well as ingredients for the first course as well as for the main event.

Salad

Your salad options are as long and varied as the rows upon rows of displays at the market. Pick up  fresh lettuce, of course, but be sure to choose an interesting variety.  Look for complimentary produce such as pomegranates, pears, and apples, to match up with bitter greens such as chicory, arugula, watercress, and frisee.  Fresh baby bitter greens are a classic match up with sweet fruit.  And don't forget the berries.  When it comes to salads, fresh is the word, no matter how you build it.

Kale is another great farmers market find.  This remarkable green can be eaten raw or cooked.  One fun way to serve kale in a salad is as a crunchy topping.  Kale, when cut up into small pieces, can be roasted to create a delicate papery thin treat with a very fun crunch to it.  Sprinkle these nutritious  crispy bites on top of your salad instead of croutons.  And don't forget to look for fresh herbs to create a savory dressing to go on your salad.  If you have citrus in your market, let that be your inspiration for your homemade vinaigrette.

Soup

Piles and piles of potatoes mean just one thing; inspiration!  No, the potato is not a lowly vegetable, not when you have the varieties available to choose from at a farmers market.  For the soup course you can't do much better than starting with potatoes.  One soup that should come to mind is potato leek soup. Simple, yet elegant, this filling soup should be served in small bowls with a pretty swirl of yogurt and a sprinkle of green onion on top. Other vegetables that work well for pureed soups are squash, pumpkin, rutabaga, parsnips, and turnips.  Mix and match for a splendidly soothing soup to relax your guests just long enough to get ready for the main course.

Look also to the bins of greens for inspiration for a soup course.  A small bowl of beet soup, hot or cold, is a wonderful start to a meal.  Hearty mustard greens and collard greens also make a splendid, bright, soup that gets the taste buds begging for more. Depending on your main course, you'll want to serve a soup that is either hearty and satisfying or light and refreshing.  Don't forget to include the fruit you find at your market and the herbs for soup inspiration.  Apple juice and cider make excellent soup bases.

Main Course

After a start like this, it may seem as if you've exhausted all your farmers market has to offer, but this is where the simplicity of the market takes over.  A main course can feature something as simple as a perfectly executed sandwich. Pile seasonal cheeses on top of homemade multi-grain bread that has been slathered with herbed butter, then topped with a mix of ingredients for crunch. This can include sliced apples, greens, or a thin slice of sweet onion, or everything.  Something as simple as a grilled cheese sandwich becomes inspired when you layer market fresh specialty cheeses with fresh herbs, greens, vegetables, and fruit, and then grill between slices of hearty homemade bread.

And don't forget to look for fresh and smoked meats at your market.  Many farmers raise meat for the table as well as produce.  Big pots of peppery greens with lots of smoked sausage makes a bright and flavor-packed entree. During the fall, the farmers market is also a great place to find a variety of fresh beans.  You will notice a big difference when you cook with fresh beans as opposed to dried beans.  The fresh beans are easier to cook and are very tender.  You can easily build a main course around the offerings at your local market.  All it takes is filling your basket and using your creativity and your good taste, and you'll fill your table with a main course that is very satisfying.

Dessert

Now comes the moment we have all been waiting for. Dessert. Nothing says farmers market dessert like fresh peach cobbler served in a pretty bowl and topped off with a scoop of rich vanilla ice cream.  Of course, apples are a big hit at many farmers markets during the fall season.  Apple pie or Apple crisp are the obvious desserts, but don't forget to think about applesauce, apple dumplings, or apple turnovers.

But, you don't have to bake fruit to have a dessert worthy of this five course meal.  Sometimes less is more.  Sliced apples, pears, or other fruit combined with a wonderful variety of cheeses is often the perfect ending to a hearty meal such as this.  Perhaps a steamy hot mug of apple cider will satisfy the sweet tooth at the end of the evening.  If oranges are in season in your region, try making orange sugar cookies. Not quite dessert-worthy in your book?  Melt some chocolate and dip the cookies about half way in to make treats that looks like, and tastes like, they came right out of a fancy mail-order catalogue.

Can you really find enough at your local farmers market to produce a five course meal?  You sure can!  And not only five courses, but five star courses!  Fresh means fabulous when it comes to cooking.  Create each course to compliment the next and you can't go wrong. The only problem is you'll have trouble sending your guests home after they've been treated so well. You might as well start making up the guest room before you even serve dessert. Enjoy!