"Nose Twist" IN DECEMBER!!!!

There are many edible flowers, however this perennial is probably the most popular.  Nasturtium means "nose twist" in latin, probably for it's strong, peppery flavor.  It's flavor, beauty, nutritional pop, and ease of growing, make it very popular.  Although Nasturtium come in many colors (pastels, too), the yellow and orange varieties seem to be planted the most.  

Why am I talking about a perennial in December?  Well, I have the great fortune to be in a fall CSA (Community Supported Agriculture) where these delicious flowers are grown year round "to bring color and light to [the] farm during the shortest and darkest days," says Baylee Drown of Upper Pond Farm and New Mercies Farm in Lyme, CT.  If you are one of those people affected by the change of season and lose your energy  and crave lots of carbs this time of year, how and what you light your home and workspace with, how and what you place in those environments, and what you feed your body, really has an impact on energy and cravings.   If you read my blog each week, you've heard me mention Seasonal Affective Disorder in almost every blog since early October.  You don't have to have SAD to be affected by the change in light and temperature.  It is a natural change that occurs with plant, animal, and all of us.  Eating in season, preferably local and organic, will support your body, mind, and spirit.  Making your environment aesthetically pleasing will help year round to support your mind and spirit, but especially this time of year when many of us need it.  Food should be pretty.  Your eyes should see a beautiful presentation of food that registers a WOW with the brain.  This of course begins the digestive process as you salivate and the stomach acids begin to flow.  I could go on and on.  It's all connected!!!  Flowers make a yard, a home, an event, an old discarded porcelain sink turned flower pot, into a thing of beauty.  Decorating our pastas, platters, and other foods with Nasturtium will not only add that perfect aesthetic touch, but will boost the nutrition of that meal as well.

Nutritional Value

Both the Nasturtium flowers and leaves are nutritious. They flowers are high in vitamins A and C and iron.  They flowers also help neutralize the free radicals running around in our bodies trying to grow cancer, etc.   The leaves are high in vitamin C, and have an antibiotic property, best when picked prior to the plant flowering.

Storing

Store unwashed in a glass jar with a glass lid if possible.  Blossoms can last up to a week, but check daily and remove any wilting flowers.

Preparing

Gently hand wash flowers when ready to use;  a salad spinner is not a great idea unless you are washing the leaves.  You can use the flowers whole or pick the petals and discard the stem.  Add them to salads or any of your dishes, or use them as an edible garnish.  They should be the last thing you add to a dish unless the recipe says otherwise, i.e., if you are adding them to a salad, add the dressing, toss, then decorate with flowers.

Please click on the button below for delicious Nasturtium recipes.

Thank you for reading my blog!

-Dawn

NOTE: IT IS IMPORTANT TO CONSULT YOUR PHYSICIAN BEFORE BEGINNING ANY NEW EATING OR EXERCISE PROGRAM. THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION.

THIS IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

References

http://garden.org/ediblelandscaping/?page=august_edible

http://www.kansascity.com/living/liv-columns-blogs/chow-town/article326554/Not-just-pretty-edible-flowers-pack-nutritional-punch.html

http://yougrowgirl.com/my-best-tip-for-storing-fresh-flowers/

And The Beet Goes On....

Beets are an ancient food and this vegetable comes in a variety of hues.  They were originally cultivated for their greens.  It wasn't until much later that the root became as popular as their greens.  I have heard many say that they do not like beets.  If you have never had a fresh beet I challenge you to try eating a fresh beet.  Their is no comparison.  You may even prefer them raw.

If you follow my seasonal blog you may have noticed a trend.  When I blog about CSA food, I usually define the nutritional benefits as, "...one of the healthiest foods to eat."  Well, beets are no different.  They are a nutritional powerhouse and you should find a way to eat them!!  Like other vegetables,  beets have some pretty amazing health benefits specific only to it (phytonutrients).  So as to keep my blog manageable for you, I will be brief by listing the reasons you should eat beets directly quoting Dr. Mercola:

1.  Lower Your Blood Pressure- Drinking beet juice may help to lower blood pressure in a matter of hours.

2.  Boost Your Stamina- If you need a boost to make it through your next workout, beet juice may again prove valuable.

3.Fight Inflammation- may protect our bodies from environmental stress.

4.Anti-Cancer Properties- they contain phytonutrients that may help protect against cancer.

5.Rich in Valuable Nutrients and Fiber- Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium, manganese, and folate.

6.Detoxification Support- beets are valued for their support in detoxification and helping to purify your blood and your liver.

To store beets, leave the tap root in tact but trim the greens about two inches from the top of the beet.  Store the greens and the root unwashed, separately, in a sealed plastic bag in the refrigerator.  The greens will keep for a few days and the beets for about a week.  It is important to separate the greens from the root or the greens will cause the root to dry out and shrivel up much quicker.

Beets can be eaten raw, steamed, boiled, baked, fried, grilled.  Add them to soups, salads, or eat them on their own.  Don't forget about the beet greens!!  It is recommended that the skin be left on if you are cooking beets.  Gently wash prior to cooking and once cooked the skin will rub right off.  This technique prevents the nutritious juices from cooking out of the beet.  If you are preparing raw beets, they will need to be peeled of course.  Please click on the recipes button below.

Thank you for reading my blog.

-Dawn Swope CHHC, AADP, BA

References

http://articles.mercola.com/sites/articles/archive/2014/01/25/beets-health-benefits.aspx

http://iadorefood.com/articles/beets-how-to-pick-and-store-them/

http://www.huffingtonpost.com/2012/07/16/raw-beet-recipes_n_1676238.html

Cancer Fighting Collard Greens

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Collards are a staple in the South and have become quite popular in grocery stores and local farms here in Connecticut.  When this cruciferous vegetable is prepared correctly they are not only an outstanding accompaniment to any meal, but are hugely beneficial to your health. Although collards can be braised, boiled, sautéed, the best way to maintain their amazing nutrients is to steam them until they are tender and bright green.

Collard Greens are low in calories and pack a 58% of the vitamin C,  44% of the folate, 41% of the manganese, and 27% of the calcium needed on a daily basis!  They are also high in magnesium, riboflavin, and vitamin B6.  More than any other vegetable, these greens can lower cholesterol.  Medical reports have shown that collard greens contain 4 little-heard-of glucosinolates, supporting the body's ability to fight off inflammatory toxins, helping lower cancer risks.  Collards offer more than most vegetables, but we still need to eat the rainbow. Every vegetable has it's own phytochemical(s) that make it special, but if collards are not in your diet a few times a week, they should be.  Eating collards will help your skin and nails, sleep and mood, digestion, and will help lower your risks of cancer, heart disease, and diabetes.

Storing

Do not wash.  Store in a plastic bag in the refrigerator, preferably in your vegetable crisper drawer for 3-5 days of so.  If freezing, wash and cut, store in a freezer-safe container.

Preparation 

Separate the leaves from the bunch and wash them in a store bought produce wash or in a mixture of one part white vinegar to two parts water.  You will have to hand wash each leaf individually, dipping each leaf in the mixture or spraying each leaf, and rubbing the surface of each leaf.  Rinse thoroughly.  Collard greens can have tough stems; cut away the tough part. You can choose whether or not you want to remove the thick center vein;  I do not.  To remove the vein, simply fold each leaf in half lengthwise and tear or cut out the vein.  Stack several leaves on top of each other, roll the leaves together and slice into 1" pieces.  Now you are ready for cooking!  

Serving Suggestions copied directly from http://featherstonefarm.com/collards.html :
• Boiled or pan-steamed greens are tasty seasoned with onion, garlic, and chopped fresh herbs such as mint, dill, and basil.
• Sauté collards with tofu, garlic, and red pepper flecks for a quick, nutritious, vegetarian meal.
• Serve collards with beans -- especailly black-eyed peas. An avant-garde approach to spring rolls and sushi: cooked collard greens with black-eyed peas and brown rice.
• Add chopped collards to soups and stews.
• Greens go especially well with ham, bacon, and pork fatback. Sauté chopped greens with a little bacon fat or a hunk of salt pork, sugar, and pepper. Splash liberally with hot pepper vinegar just before serving.
• The liquid left after slow-cooking collards with pork is extremely nutritious and delicious, the famed "pot liquor." Drink this broth on its own as a savory soup, or use it as you would vegetable stock.
• Try a vegetarian stew of collard greens, cabbage, sweet bell peppers, garlic, onions, mushrooms, tomatoes, and hot red peppers, seasoned with molasses, vinegar, and seasoned salt.

Please click on the recipe button below.

Thank you for reading my blog.

-Dawn Swope CHHC, AADP

References

http://foodfacts.mercola.com/collard-greens.html

http://www.medicalnewstoday.com/articles/277957.php

http://www.soulfoodandsoutherncooking.com/southerngreens.html

Hail The Hakurei Turnip

The Hakurei Turnip, also known as salad turnips, is a small white turnip from Japan.  They do not need to be cooked like other varieties, are not as spicy and are much more sweet.     I love turnips, all turnips, but the Hakurei can be chopped raw in a salad, sliced in a sandwich, sliced as a cracker, cubed for a snack.  They are part of the Brassica family-cabbage/cruciferous- like broccoli and kale.  The leafy greens of the turnip are edible, and are actually more nutritious than the turnip itself! Not only are they delicious and versatile, but loaded with vitamins and minerals, however their nutritional value is depleted , as with any vegetable, if you boil them.  Turnips lower blood pressure, and help prevent cancer:

• High in fiber-lowering all kinds of health risks and making you feel full
•  Vitamins-vitamins C, B's (nervous system function, help with fat, carbohydrate and protein metabolism, healthy skin, hair, eyes, liver)
• Minerals- Calcium, potassium, small amounts of iron, magnesium, phosphorus
• Low in calories-51 calories per mashed cup (200 calories for potato).

 Preparing these turnip are simple.  If you happen to have your turnip with green tops in tact, remove the greens as soon as you can;  the greens will actually leach nutrients from the turnip.  The greens should be washed thoroughly and can be used raw or cooked, thrown in with your salad, soup, sandwich, or sautéed on low heat with olive oil, salt and pepper.  Store unwashed greens in a plastic bag and they should keep for a couple of weeks, but again, the vitamins and minerals are depleted.  

How to eat them?  Wash thoroughly.  I use a veggie spray or soak and use a vegetable brush.

 The Hakurei Turnip should not need peeled.     Don't be afraid to just add them to anything.  Throw them in a casserole or roasting pan by themselves or other veggies in a 400 degree oven, toss with olive oil and roast in the oven, turning with a spoon occasionally.  You don't want to miss these recipes.  Turnips have become quite popular in the New York City restaurants.  Please click on the recipe link below.

Thank you for reading my blog.

-Dawn, CHHC, AADP

Exciting Asparagus: Our First CSA Share Topic Of The Season (Week 1)

I am so excited.  This week begins the CSA (Consumer Supported Agriculture-a food production and distribution system that connects farmers and consumers directly, purchasing "shares") season for us here in the Lyme-Old Lyme area.  This blog is about asparagus: nutritional importance, how to store, how to prepare.  There will also be a recipe or two, just click on the recipe button below.

Asparagus contains the highest amount of folate (crucial for making new cells) and numerous vitamins and minerals.   To keep it in layman's terms and not to bore you, I will skip to telling you why you should eat asparagus and not list all the vitamins, etc.  Asparagus is a healthy choice in most diets.  There are different varieties but green asparagus contains the most nutrients.  Asparagus is low in calories, is a complex carb (what we want and need), is detoxing to the liver (the liver can ALWAYS use the help), and is a natural diuretic (it's worth the pungent odor most of us experience). 

Storing asparagus correctly will not only keep it fresh, but you will prevent the ends from drying out, and therefor, have less to trim and more to eat.  The best way to store asparagus is to trim about an inch off the ends, stand in about an inch of water in a glass jar, and loosely cover with a plastic bag.  Your asparagus should keep in the fridge for up to a week or so, but don't forget to change the water if it becomes cloudy.  

Preparing asparagus is very simple.  As with all produce, wash thoroughly.  I soak my produce in a solution of white vinegar and water, or use a store-bought produce wash.  Remember to rinse well.  There are two common methods to trim asparagus.  The most common is by grabbing the spear by both ends and bend until the spear snaps.  This will give you the most tender part of the spear, but will also waste a tasty portion of it as well.  The second method requires a bit more work, trimming a 1/2 inch off the base and peeling from just below the tip to the base.  The method you choose is a personal preference as to whether or not you enjoy your asparagus more fibrous or more tender.  

Asparagus can be eaten raw, chopped and added to salads or left long for a veggie platter, grilled with olive oil, steamed, sautéed, roasted, broiled.  How long to cook?  It depends on how you like your asparagus, crunch, no crunch.  Please click on the button below for recipes.

Thank you for following. : - )