Spice up an autumn evening with this seasonal soup recipe!

Pumpkin Coconut Curry Soup

Visit your local Farmers' Market and pick up some pumpkins or squash to use in this healthy and delicious recipe!

Pumpkin Coconut Curry Soup

By: Elizabeth Archer

This soup is perfect for fall. It’s as elegant as it is flexible: pick a squash, any squash; substitute white beans for chicken to make it vegetarian; play with the spices and proportions to get the flavor and consistency you prefer. However, unless absolutely necessary, do not leave out the fish sauce!

Ingredients:

* 3-4 lb sugar pumpkin or other winter squash like Red Kuri, Kabocha, Butternut, or Hubbard
* 1 lb chicken breast or tenders
* 1 cup chicken or vegetable broth
* 1 can full-fat coconut milk
* 1 medium onion, diced
* 2 cloves garlic
* 2 TBSP fish sauce
* 2 tsp hot sauce like Siracha
* Curry powder
* Garam masala 
* Cumin
* Cinnamon 
* Olive oil 
* Salt and pepper to taste

Preparation:

1. Cut the chicken into strips and boil until cooked (about 3-5 minutes, depending on thickness). Drain and rinse with cold water, then shred. Set aside.

2. Meanwhile, cut the pumpkin or squash into wedges. Scoop out the seeds and reserve if you're roasting them - incidentally, these same spices make for great roasted seeds! It’s up to you if you want to peel the pumpkin before or after cooking.

3. Arrange the slices flesh-up in a casserole dish. Sprinkle with curry, cumin, masala, cinnamon, and salt, rub with olive oil, and pour about one half-inch of water into the casserole dish to create a steam effect. Roast at 375 for about 40 minutes or until a fork goes in easily. 

4. Peel the pumpkin if you haven’t already. In a food processor or blender, purée the cooked pumpkin with the garlic cloves, coconut milk, ½ cup broth, and fish sauce.

5. In a large soup pot, sauté the onions on medium heat in a tablespoon or two of olive oil with a generous dose of curry and a sprinkling of all the other spices. 

6. Once the onions are translucent, add the shredded chicken and ½ cup broth; bring to a simmer.

7. Add the blended mixture and let cook for 30 minutes, stirring occasionally. Add more spices/salt/pepper as desired, plus more broth if you like a thinner soup. 

8. Serve with crusty bread and a dollop of yogurt or sour cream, plus a drizzle of hot sauce or squeeze of citrus to brighten the flavors. This soup also freezes beautifully if you somehow manage not to eat it all!

Happy Fall!

Looking for more cooking inspiration?  Click here for past recipes from the Real Dirt Blog!

The Judges Rated 'em... Now It's Time to Taste 'em!

Infused Water... tasty, beautiful, easy, and creative! Five local judges spent their Saturday morning sipping infused water blends from over 17 entrants. A special thank you to our judges, Anne Molgaard of FIRST5 Mendocino, Chris Dewey of the Ukiah Police Department, Jill Santos -- Miss Mendocino County, Katrina Frey -- Winery and Caterer, Doug Crane -- Ukiah's Mayor (not pictured). And, a key part of the event was a "people's choice" award determined by farmers' market folks who took the time to sip and choose their favorites.

 Anne Molgaard as "Potter the Otter"... she LOVES to drink water!

 Chris Dewey rates the flavor of infused water provided by vendor Petit Teton

 Jill Santos tastes Inland Ranch Organics raspberry-mint infused water

Katrina Frey sips a citrus blend from Uncorked Wine Bistro

Crowds gather around the tasting table to get a drink and experience the flavor blends

 

Did you miss the taste-off? Want to offer a tasty infused water at your next family gathering? How about volunteering to bring one of the winning recipe blends to your child's classroom? These recipes can be in your fridge every day, or pulled out for special occasions.

 

1)

Savings Bank of Mendocino County's winning recipe for "Tropical Infusion"

• Fresh Pineapple, sliced
• Coconut, chunked
• Orange, sliced
• Lime, sliced
• Basil, a few leaves

2)

Uncorked Wine Bistro's winning recipe for "Jamaican Me Refreshed"

• 1 Fresh Coconut (peeled with the water reserved and meat cut into slices and lightly pounded)
• 1 Whole Pineapple (peeled and cut)
• Fresh Ginger (4" piece)
• 2 Jalapeno Peppers (seeds and ribs removed)

Add coconut, coconut water, pineapple, ginger, and jalapeno peppers to a gallon pitcher filled with water and ice. Refrigerate overnight. Replenish ice if necessary when serving.

 

3)

Taste Buds Restaurant's winning recipe for "Early Summer Days"

• Chamomile Flowers
• Strawberries
• Mint

4)

Ukiah Boys and Girls Club's winning recipe for "Pi-Wa-Mi"

• One Gallon Water
• 1/2 Fresh Pineapple
• 1/2 Small Watermelon
• 10 Mint Leaves

5)

NCO's Hands On Volunteer Network's winning recipe for "Peachy Keen"

• 2 Sliced Fresh Peaches
• 1 Whole Vanilla  Bean

 

CHEERS! Drink water for the health of it.

 





Soup's On!

The weather is getting a little more “November-y” around here, and the BEANS teens are cooking up some hearty veggie stew with Mendocino County school children.

Making soup is great in so many ways… 1) It’s fun and easy for kids to add all the ingredients to the soup pot; 2) Cooking soup warms up the house and gives it a nice homey aroma; 3) Soups can hold all sorts of ingredients! Whatever’s fresh at the farmers’ market, garden, fridge, or pantry; 4) Kids who are picky can often be “tricked” into eating lots of veggies if they’re puréed and added to soups; and 5) Homemade soup is economical… a great way to feed a family for $2.00 (or less) per serving.

Check out the BEANS recipe for Hearty Vegetable Stew (and others!). Feel free to customize the recipe by adding your favorite herb, pasta, potatoes, or more spice!

TOMATO TIME!

Tomatoes are a good source of Vitamins A, C, & K!
If your garden is exploding with tomatoes, give these tasty recipes a try!

Tomato Basil Skewers
Ingredients
16 small fresh mozzarella balls
16 fresh basil leaves
16 cherry tomatoes
Extra-virgin olive oil to drizzle
Coarse salt & freshly ground pepper to taste
Directions
Thread mozzarella, basil and tomatoes on small skewers. Drizzle with oil and sprinkle with salt and pepper.
Tomato Gratin

Ingredients
4 slices whole-grain bread, torn into quarters
1 tablespoon minced garlic
1 tablespoon extra-virgin olive oil
1/3 cup finely shredded Pecorino Romano or Parmesan cheese
4 medium tomatoes, sliced
1/4 cup chopped fresh basil
1/2 teaspoon freshly ground pepper
1/4 teaspoon salt
Directions
1. Preheat oven to 450°F. Coat a shallow 2-quart baking dish with nonstick spray.
2. Place bread in a food processor and pulse until coarse crumbs form. Add garlic, oil and cheese; pulse to combine. Spread the seasoned breadcrumbs on abaking sheet and bake until beginning to brown, about 5 minutes.
3. Meanwhile, layer tomato slices in the prepared baking dish, sprinkling each layer with basil, pepper and salt. Bake the tomatoes for 10 minutes; sprinkle with the toasted breadcrumbs and bake for 10 minutes more. Serve immediately.

Tomato & Fennel Salad
Ingredients
1 tablespoon olive oil
1 tablespoon champagne vinegar or white-wine vinegar
1/2 teaspoon salt
Freshly ground pepper to taste
1 pound tomatoes, cut into wedges
2 cups thinly sliced fennel bulb
1/4 cup chopped fresh parsley
1/3 cup toasted pine nuts
Directions
Whisk oil, vinegar, salt and pepper in a large bowl until combined. Add tomatoes, fennel, parsley and pine nuts; toss to coat.

Gazpacho Recipe

Ingredients
6 ripe tomatoes, chopped
1 purple onion, finely chopped
1 cucumber, chopped
1 sweet red/green bell pepper, seeded and chopped
2 stalks of celery, chopped
1-2 Tbspn chopped fresh parsley
2 Tbspn chopped fresh chives
1 clove minced garlice
1/4 cup red wine vingear
1/4 cup olive oil
2 Tbspn fresh squeezed lemon juice
2 tspn sugar
Sal and fresh ground pepper to taste
6 or more drops of Tabasco sauce to taste
1 tspn Worcestershire sauce
4 cups tomato juice


Directions
Combine all ingredients. Blend slightly, to desired consistency. Place in non-metal, non-reactive storage container, cover tightly and refrigerate overnight, allowing flavors to blend.

Seasonal Bounty... Pears!

Right now in Mendocino County, pears are in their prime! What to do with all those pears before they’re gone? Slice them and dry them (I like to sprinkle cinnamon over the pear slices so that it dries right into the pear!)… Process them and can them… Serve them freshly sliced with your favorite brie cheese… Make a pear tart… Dice them and stir them into your morning oatmeal (with a few walnuts and a sprinkle of cinnamon of course!). There are lots of possibilities!

For tonight though, I want easy, tasty, and SPECIAL… The recipe: Amaretti Baked Pears.

Ingredients:

4 large, ripe, juicy pears
½ cup pear or apple juice
¾ cup raw almonds
8 amaretti cookies (if needed, substitute shortbread cookies and add a ¼ tsp. almond extract)
¼ cup brown sugar
½ tsp. vanilla extract
1 egg white
2 tsp. lemon juice
2 Tbs. butter

Preparation:

1) Preheat the oven to 350 degrees. Sprinkle the almonds onto a baking tray and roast for about 10 minutes… you’re going for light, golden brown. Remove from the oven and leave to cool, then roughly chop.
2) Put the amaretti biscuits into a plastic bag and crush with a rolling pin into tiny chunks, but not a fine powder. Tip into a bowl and mix in the almonds, brown sugar, vanilla extract, egg white and lemon juice.
3) Peel and halve the pears lengthways. Remove the cores from the pears with a teaspoon to leave a cavity for the filling but leave the stems in place. Put into a shallow ovenproof dish and fill the cavities generously with the amaretti mixture. Pour the pear juice into the dish, dot the pears with butter, cover with foil, and bake for 35 minutes, until the pears are tender (a paring knife poked into the thickest part of one should meet with no resistance). Uncover and bake for a further 5 minutes. Serve warm.

Chef’s note: The amaretti mixture would also work well with peaches. If you try the filling in peaches, only cook them for about 30 minutes.

FREE food! New recipes! More fruits and veggies!

FREE taste-tests of farm-fresh foods are offered by local BEANS teens!

This summer, the BEANS crew of teen peer educators is reaching out to coastal and inland community members at farmers’ markets, food banks, and community centers.
1) Fort Bragg: You can see a recipe demonstration, learn nutrition facts, and try new foods at the Fort Bragg Farmers’ Markets on Wednesdays in July. Also, if you want a hands-on cooking experience, you can join the BEANS class at Safe Passage during the month of July in Fort Bragg.
2) Willits: Stop by to taste some goof-proof recipes with the BEANS teens at the Willits Community Food Bank on several Wednesdays (July 20, August 3, and August 17). The teens will be cooking a recipe using food bank food and, of course, incorporating tasty fruits and veggies. Also this summer, local kids from the Nuestra Alianza summer program will be cooking with the BEANS teens and learning new recipes to share with their families.
3) Ukiah: You can gather recipe ideas, learn nutrition facts, play with home-made hula hoops, and try new foods at the Saturday Ukiah Farmers’ Market in August. Also, if you know someone who attends the summer program at the Ukiah Boys and Girls Club, be sure to ask them to tell you about the great foods the BEANS teens will be cooking there on Mondays and Wednesdays in late July and early August.

The BEANS crew reminds you to enjoy the bounty of fruits and vegetables by incorporating them into every meal. Need ideas? Stop by one of our summer locations and we’ll be happy to share!

Zucchini: ambivalent delight

I planted one zucchini plant this summer and have already been delighted and completely overwhelmed with about a million pounds of it.

So, what have I done with my million pounds of zucchini? First I added it into stir fry. Then I added it into noodle dishes and grain dishes. Then I shredded it and put it into sandwiches and when I got tired of that I baked with it, and now.. here I am .. idea-less.

Thankfully this is not an uncommon problem. I think it might be safe to say that everyone who plants a zucchini plant goes through the same process: excitement when the first zucchinis become ripe followed by a desperate ploy to give away the zucchini to neighbors and unsuspecting friends.

But instead, this month embrace your zucchini. Try some of these recipes below which were posted in Ukiah Natural Foods newsletter. Mix things up - try making some chutney or even freeze some shredded zucchini for the winter.We all know the the saying: the grass is always greener on the other side. In zucchini words, come December and we'll be begging for our Zucchini so let's enjoy it now!



Minty Zucchini Salad
This salad’s minty coolness is a perfect hot weather antidote.

Ingredients:

1/4 cup olive oil
2 tablespoons lemon juice
2 tablespoons minced fresh mint
Salt to taste
Dash cayenne pepper
1 1/2 pounds green and yellow zucchini, thinly sliced
into “ribbons” using a carrot peeler or mandoline.

Directions:
Mix olive oil, lemon juice, mint, salt and cayenne
pepper. Add zucchini and toss lightly to coat. Serve chilled.


Raw Zucchini Hummus

You don’t have to be a raw food enthusiast to enjoy
this delicious summer appetizer. Serve as a dip with crudités or crackers.

Ingredients
2 zucchini, chopped
½ cup lemon juice
1 teaspoon salt
1 ½ teaspoons cumin
1 cup tahini
3 tablespoons olive oil
½ cup raw sesame seeds

Directions:
Put all ingredients in a blender or food processor and blend until smooth. Yields over 3 cups.


Zucchini Curry Soup

A light summer soup for the dog days of August.
Serve with a simple salad and crusty bread.
Ingredients:
1 medium onion, chopped, about 1/2 cup
1 small clove garlic, minced
1 small carrot, shredded
1 tablespoon olive oil
2 medium zucchini, chopped
2 apples, peeled, diced
4 cups vegetable broth
2 1/2 teaspoons curry powder
Salt and pepper to taste
Yogurt

Directions:
Sauté onions and garlic in olive oil over low heat until onions soften. Add zucchini, apples, broth and curry powder and bring to a boil. Reduce heat to low, cover and cook for 20 minutes.
Puree the hot soup with an immersion blender or in small batches with a blender or food processor. Season with salt and pepper to taste. Pour into bowls then place a dollop of yogurt in each. Swirl knife through to create a pattern. Serves 4-6.

Blueberry Recipes!

June is here and and my Mendocino county local food guide says blueberries are ripe for the picking! As most everyone knows now a days blueberries are plump full of anti-oxidants and are great for fighting those pesky free radicals. They also help keep our eyes and brain healthy, and could potentially protect our bodies from colon and ovary cancer. So, long story short - let's eat MORE of them!

Blueberries are easy to throw into pancakes, muffins, and pies. But, below are some not so typical recipes so you can try to incorporate blueberries into more foods. Try out a chicken and blueberry pasta, or a healthy breakfast bar to grab on the go!

Chicken Blueberry Pasta

• 1 pound boneless, skinless chicken breast, trimmed of fat
• 8 ounces whole-wheat fusilli or radiatore
• 3 tablespoons extra-virgin olive oil
• 1 large shallot, thinly sliced
• 1/3 cup reduced-sodium chicken broth
• 1/3 cup crumbled feta cheese
• 3 tablespoons lime juice
• 1 cup fresh blueberries
• 1 tablespoon chopped fresh thyme
• 1 teaspoon freshly grated lime zest
• 1/4 teaspoon salt

Preparation

1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer the chicken to a cutting board to cool. Shred into bite-size strips.
2. Bring a large pot of water to a boil. Cook pasta until just tender, about 9 minutes or according to package directions. Drain. Place in a large bowl.
3. Meanwhile, place oil and shallot in a small skillet and cook over medium-low heat, stirring occasionally, until softened and just beginning to brown, 2 to 5 minutes. Add broth, feta and lime juice and cook, stirring occasionally, until the feta begins to melt, 1 to 2 minutes.
4. Add the chicken to the bowl with the pasta. Add the dressing, blueberries, thyme, lime zest and salt and toss until combined.

Whole Wheat Blueberry bars

Crust

• 1 1/3 cups plus about 3 tablespoons whole-wheat pastry flour
• 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup packed light brown sugar
• 2 tablespoons butter, softened
• 2 tablespoons canola oil
• 1 large egg
• 1 teaspoon vanilla extract

Blueberry Filling

• 1/2 cup granulated sugar
• 2 tablespoons all-purpose flour
• 1 teaspoon freshly grated lemon zest
• 2 cups fresh or frozen blueberries
• 1 tablespoon lemon juice
• Confectioners' sugar for dusting (optional)

Recipe of the Month - Fava beans with creme fraiche and mint

I was at the Ukiah Farmers' Market this weekend and happened to see a vendor selling a sweet surprise - Fava Beans! I love fava beans and can never seem to find them in Ukiah, so I was delighted to see them being sold.

New to fava beans? I have to admit, they are a bit of a pain to cook with. Not only do you need to shell the pod, but you also need to peel off the skin around the bean inside the pod as well. I think that this extra work makes the fava bean an even more delightful treat, the extra work makes you appreciate this bright green been. Plus - the extra work is worth it. You are rewarded with a lovely buttery tasting bean that is great just cooked in some garlic, a great base for soups, or with some mint like in the recipe below.

Enjoy!

Ingredients

• 2 pounds fava beans in the pod
• 1/2 cup crème fraîche
• 2 tablespoons extra virgin olive oil
• Kosher salt and freshly ground black pepper
• 1/3 cup mint leaf
  
• Finely grated zest of 1 lemon

To prepare the favas, split open the pods and remove the beans. Meanwhile, bring a saucepan filled with salted water to a boil over high heat. Place a bowl filled with ice water near your stove top. Drop the beans into the boiling water and cook for 3 minutes (this is longer than most recipes instruct because the beans are not cooked again). Drain the beans and quickly plunge them into the ice water. With your fingernail, pierce the skin of each bean near one end and squeeze the bean gently to pop free of the skin. Don't worry if the beans separate into halves. You should have about 2 cups beans.

In a bowl, whisk together the crème fraîche, olive oil, and salt and pepper to taste. Add the fava beans, mint leaves, and lemon zest and toss to combine. Cover and refrigerate for at least 30 minutes or up to 2 hours before serving to chill and allow the flavors to meld.

Taste and adjust the seasoning with salt and pepper before serving. Serve chilled.

People LIKE Healthy Foods Done Right

Great news in the world of health and nutrition! Story Number One: Kids will love their veggies. Here’s one way the BEANS (Better Eating, Activity, and Nutrition for Students) teen peer educators introduce lots of veggies to the pickiest of kids… Lettuce Tacos. First off, they get kids involved in the chopping and preparation. The peer educators ask the kids about edible parts of the plant... root, stem, leaf, flower, seed, fruit. Then they work together to chop, dice, and mince carrots (the root), red bell peppers (the fruit), cilantro (the leaf), celery (the stem), and broccoli (the flower). Even the littlest kids can break heads of broccoli into little florets. Add a few spices and some flavor with garlic, cumin, and chili powder, then sauté. Next, add the refried beans (the seed). Put this tasty mixture into a leaf of romaine lettuce and top with non-fat sour cream, salsa, and avocado. Eat it like a taco… Mmm, good! It’s a proven fact that when kids help grow and prepare vegetables that they will be more willing to eat them. Also, experience has shown us that adding vegetables to a kid favorite (like tacos or mac&cheese) is a great way to develop their taste for even more vegetables. Story Number Two: Grown-ups can change their habits. On a recent visit to the monthly meeting for the Foster Grandparent Program, I presented an example of nutrition and physical activity lessons that we share with local school children through the BEANS program. I am hoping that our healthy messages can be promoted by the greater community of grown-ups, and Foster Grandparents hold a lot of sway in the classrooms they visit, hence my visit to their meeting. Here’s what I did. I made the ever-popular Banana-Berry Pancakes for the Foster Grandparents to try. At the beginning of the presentation, I talked about the importance of incorporating fruits and vegetables into every meal, and that these pancakes were a great example of how to do this. Then I talked about reducing added sugars and fats, and said that we would be tasting today’s pancakes without syrup or butter… a few groans were heard in the room. The banana pancakes were cooked, the toppings of low-fat yogurt and fresh strawberries were put on the tables, and I demonstrated the “kid way” to eat the pancakes like a taco (no worries about sticky syrup or oily butter oozing out!). From what I could see, the Foster Grandparents quickly emptied their plates and sat back with satisfied smiles. During a break later in the meeting, one of the Grandparents approached me and told me her story. She said that when she heard my introduction (namely no syrup or butter) she decided that she wasn’t going to taste the pancakes. However, when they were served, she didn’t have a chance to say “no thanks” so she acquiesced and decided to give it a try. She ate half of her pancake, thinking that she probably wouldn’t like it. To her surprise, she did like it and ended up enjoying the whole thing. She assured me that she will incorporate this recipe into her repertoire and try to be more open about trying new foods. The Moral of These Stories: People LIKE healthy food done right... Do it in your kitchen tonight!

A recipe for health!

The Cancer Resource Center is pleased to present this article to promote colorectal cancer awareness and prevention. This article will concentrate on prevention strategies focused on something we all enjoy - food! To discuss screening recommendations and options for colorectal cancer, please contact your health care provider. If you are seeking a health care provider, contact the Ukiah Valley Rural Health Center at 707-463-8000 or the Mendocino Community Health Clinic. For more information regarding colorectal cancer or any other cancer, please contact the Cancer Resource Center of Mendocino County by clicking on this link, or at 937-3833.


A nutritious diet is recommended beginning in childhood. It is not too late at any age, however, to make dietary changes as a way of reducing risk factors associated with colorectal cancer. The nutritional guidelines outlined in this article are reccommended prevention strategies in lowering your risk factors.

Using the following guidelines as your prevention strategy will not only reduce your risk for cancer, but also improve your general health

1. Eat a healthy diet emphasizing plant foods
- 5-9 servings of fruits and vegetables per day
- Limit meat, avoid processed meats, cured meats
- 3 servings of whole grains
-25- 40 grams fiber daily

2. Achieve and maintain a healthy weight.

3. Engage in at least 30 minutes of exercise 5 times per week

4. Get regular colon cancer screenings Studies show a reduced colon cancer risk from eating whole fruits, vegetables, grains, legumes, and nuts. Health promoting components in these whol foods and good food sources include:
- Phytonutrients- organic plants which can help protect the cells of the colon from damage.
- Fiber- indigestible part of fruits, vegetables, whole grain, legumes, nuts and seeds. Fiber helps move waste through the colon, and some types may help detoxify potential cancer causing substances.
- Cruciferous vegetables- contain anti- cancer properties thought to reduce colon cancer risk. Highest content is in broccoli, cauliflower, kale, cabbage, brussel sprouts, and radishes.
- Colon Protective Foods: Citrus fruits, berries, cantaloupe, papaya, pineapple, tomato, raw pepper, carrots, winter squash, yams, spinach, chard, whole grains, almonds, walnuts, peanuts, sunflower seeds, turmeric, ginger, curry.

Studies using supplements have not shown the same preventative benefits as eating whole foods for reducing colon cancer risk. There are probably other unknown benefits in whole foods still to be discovered.

Enjoy the following recipe!
Quinoa Salad with Corn and Black Beans

Ingredients
1 1/2 dry quinoa
1/3 cup finely diced red onion
1 can low sodium black beans
1 cup fresh or frozen sweet corn kernels, thawed
1 cup grape tomatoes

Vinaigrette

2 TBS olive oil
3 TBS lime juice
2 TBS water
1 fresh garlic clove
1 TBS cumin
1 tsp oregano
1 tsp chili powder
1 tsp sea salt
fresh pepper to taste

Directions
1. Cook quinoa according to package
2. While quinoa is cooking, prepare vinaigrette by combining ingredients and whisking in small bowl
3. In a large bowl combine cooked quinoa and remaining ingredients
4. Pour vinaigrette over qunioa mixture and combine

Serve and enjoy!

Asparagus- The ferns of the vegetable world

It takes a patiently tenacious gardener to grow asparagus. But, once you plant and establish asparagus beds they keep giving you their lovely ineluctably sweet ferny stalks for years and years. Asparagus is an excellent source of vitamin B6, calcium, vitamin C, and the all important mineral Iron. Not only that, but it looks beautiful in the garden and it's a great way to welcome the spring and erase away any winter petulance that one may have.

Check out the asparagus recipe below for some ways to shake up your use of asparagus.

Asparagus soup
from our friend Emeril Lagasse

- 3 pounds asparagus
- 8 cups broth
- 4 tablespoons unsalted butter
- 4 shallots, diced
- 1 cup minced leeks, whites only
- 1 tablespoon minced garlic
- 1/2 tsp salt
- 1/4 tsp ground white pepper
- 1/2 cup heavy cream
- 1/4 cup grated Parmesan (for garnish)

Directions
Cut the asparagus tips off, and chop the woody ends off the stock. Cut up the remaining stocks into 1/2 inch strips. In a medium pot bring the broth to boil. Add the woody stocks into the broth and simmer for about 20 minuets, infusing the asparagus flavor into the broth. Remove woody stocks after 20 minuets, reserving the broth. Blanch the tips into hot water for about 2 minuets, remove from hot water.

In a medium stock pot melt butter. Add leeks and onions and cook until tender. Add garlic and cook for about one minute, add the 1/2 inch asparagus stocks and cook with salt and pepper for about 2 minutes. Add the reserved broth from the previous step and cook for about 20 minutes, or until asparagus is tender.

Use a hand blender or put broth mixture in a food processor to make smooth. Add cream and reserved asparagus tips for garnish.

Roasted Asparagus
- 1 pound asparagus
- 2 cloves garlic, minced
- lemon juice, to taste
- 1 to 2 tablespoons of olive oil

Pre-heat oven to 400, rinse asparagus and chop of woody end. Lay the asparagus flat onto a baking sheet. Drizzle olive oil over asapragus and roll the asparagus until they are covered with olive oil. Sprinkle garlic evenly over asparagus, and season with salt and pepper if desired. Place in oven for about 10 minutes or until tender. Drizzle with lemon juice before serving.

Recipe of the Month

It's been so hot lately that our spring gardens are really starting to root, which means lots of carrots right now! Carrots are high in beta carotene, which is why they are so orange and great for healthy eye site.

Try out this recipe for some carrot curry soup, perfect for the still chilly nights!

- 2 teaspoons of curry powder
- 1 medium garlic clove, crushed
- 1/2 inch of ginger, chopped
-1/2 onion, chopped
- 1 pound carrots, peeled and chopped
- 1 bay leave
- 2 1/2 cups vegetable broth
- 1 can of coconut milk

1. Heat the oil in a medium saucepan over medium heat. When it shimmers, add the curry powder and garlic and cook until fragrant, about 30 seconds.
2. Add the ginger, onion, carrots, bay leaf, and broth, increase the heat to medium high, and bring the mixture to a boil. Reduce the heat to medium low and simmer until the carrots are soft when pierced with a fork, about 20 minutes. Discard the bay leaf.
3. Working in batches, process the soup in a blender until smooth. (Be very careful when blending the hot soup, as steam could blow off the blender lid.)
4. Pour the soup into a clean pot and return it to the stove over medium heat. Stir in the coconut milk and adjust the seasoning as needed. To make appetizer portions, serve small amounts of soup in shot glasses or demitasses. Garnish with a few flakes of toasted coconut, if using.

The Continued Adventures of "New Food Mondays"

Here’s an exciting update to my family’s “New Food Monday” experience! I found a great recipe for collards on The World’s Healthiest Foods website http://www.whfoods.com/. Of course, I knew that I would like it, but would the rest of my family go for it? Yes!

My husband and son ate an entire serving willingly. They both liked the flavors of garlic and olive oil with the greens. We decided that we’d like a few red pepper flakes in the recipe as well… it gave the greens an extra zip.

My five year old daughter is still in the “yuck” camp for this latest new food. One of these days she’ll come around. Maybe she’ll get on board with a homemade veggie chili next Monday!

Here's the recipe for 5-Minute Collard Greens

Note: Collard greens are a highly nutritious green rich in calcium that are a great addition to your Healthiest Way of Eating. Long popular in the southern states, you will find out why they are becoming increasingly popular throughout the rest of the U.S.

Prep and Cook Time: 5 minutes
Ingredients:
1 pound collard greens, chopped
Mediterranean Dressing
1 tsp lemon juice
1 medium clove garlic, pressed or chopped
1 TBS extra virgin olive oil
sea salt and black pepper to taste
1-1/2 TBS sunflower seeds
Optional:
1/2 red onion, sliced (add to steamers with collard greens)
6 kalamata olives, sliced
3 TBS pumpkin seeds
5 drops tamari soy sauce
dash of cayenne pepper
Directions:
1) Fill bottom of steamer with 2 inches of water.
While steam is building up, slice collard greens leaves into 1/2-inch slices and cut again crosswise. Cut stems into 1/4-inch slices. Let both leaves and stems sit for at least 5 minutes to enhance their health-promoting properties.
2) Press or chop garlic and let sit for at least 5 minutes to bring out more of its health-promoting properties.
3) Steam collard greens for no more than 5 minutes.
4) Transfer to a bowl. For more flavor, toss collard greens with the remaining ingredients and any of the optional ingredients you desire while they are still hot. (Mediterranean Dressing does not need to be made separately).
Serves 2

Eat a Rainbow Every Day!

We've all heard that eating fruits and vegetables every day is important for our health. Most who read this blog are probably already eating fresh and preserved garden produce on a daily basis. However, are you making sure to get the wide variety of nutrients that plants can offer? To do so, you should eat a rainbow every day (that sounds tasty and fun!). During the rainy days of winter, there are many fruits and vegetables that offer the color and nutrient variety our bodies need.

Red fruits and veggies include: red apples, beets, red cabbage, cranberries, pink grapefruit, red grapes, pomegranates, and radishes. Health benefits: Red fruits and vegetables are colored by natural plant pigments called "lycopene" or "anthocyanins." Lycopene in tomatoes, watermelon and pink grapefruit, for example, may help reduce risk of several types of cancer, especially prostate cancer. Lycopene in foods containing cooked tomatoes, such as spaghetti sauce, and a small amount of fat are absorbed better than lycopene from raw tomatoes. Anthocyanins in strawberries, raspberries, red grapes and other fruits and vegetables act as powerful antioxidants that protect cells from damage. Antioxidants are linked with keeping our hearts healthy, too.

Orange/yellow group includes: yellow apples, butternut squash, carrots, grapefruit, lemons, mandarin oranges, pears, persimmons, pumpkin, rutabagas, sweet potatoes, and tangerines. Health benefits: Orange/yellow fruits and vegetables are usually colored by natural plant pigments called "carotenoids." Beta-carotene in sweet potatoes, pumpkins and carrots is converted to vitamin A, which helps maintain healthy mucous membranes and healthy eyes. Scientists have also reported that carotenoid-rich foods can help reduce risk of cancer, heart disease and can improve immune system function. One study found that people who ate a diet high in carotenoid-rich vegetables were 43 percent less likely to develop age-related macular degeneration, an eye disorder common among the elderly, which can lead to blindness. Carotenoids also may be good for your heart. One study found that men with high cholesterol who ate plenty of vegetables high in carotenoids had a 36 percent lower chance of heart attack and death than their counterparts who shunned vegetables. Citrus fruits like oranges are not a good source of vitamin A. They are an excellent source of vitamin C and folate, a B vitamin that helps reduce risk of birth defects.

Green group includes: green apples, avocados, broccoli, brussels sprouts, green cabbage, lettuce, limes, green onions, and spinach. Health benefits: Green fruits and vegetables are colored by natural plant pigment called "chlorophyll." Some members of the green group, including spinach and other dark leafy greens, green peppers, peas, cucumber and celery, contain lutein. Lutein works with another chemical, zeaxanthin, found in corn, red peppers, oranges, grapes and egg yolks to help keep eyes healthy. Together, these chemicals may help reduce risk of cataracts and age-related macular degeneration, which can lead to blindness if untreated. The "indoles" in broccoli, cauliflower, cabbage and other cruciferous vegetables may help protect against some types of cancer. Leafy greens such as spinach and broccoli are excellent sources of folate, a B vitamin that helps reduce risk of birth defects.

Blue/purple group includes: figs, prunes, purple grapes, raisins. Health benefits: Blue/purple fruits and vegetables are colored by natural plant pigments called "anthocyanins." Anthocyanins in blueberries, grapes and raisins act as powerful antioxidants that protect cells from damage. They may help reduce risk of cancer, stroke and heart disease. Other studies have shown that eating more blueberries is linked with improved memory function and healthy aging.

White group includes: cauliflower, garlic, ginger, jicama, mushrooms, onions, parsnips, and turnips. Health benefits: White fruits and vegetables are colored by pigments called "anthoxanthins." They may contain health-promoting chemicals such as allicin, which may help lower cholesterol and blood pressure and may help reduce risk of stomach cancer and heart disease. Some members of the white group, such as bananas and potatoes, are good sources of the mineral potassium, too.

Happy eating and good health to you and your family over this holiday season!