Meatless Monday: Savoring the Sugar Sink

All summer long root vegetables stockpiled carbohydrates, turning their tubers and taproots into sugar sinks. If left in the ground, these roots become sugar sources in spring, providing energy for the growing shoot tips of the plant’s second year.

The autumn days are shorter. Soon the ground will freeze. The roots are at their maximum size and sweetness. For most of these underground treasuries, it's harvest time. 

In farmer’s markets and in the produce aisle bins overflow with potatoes and carrots, parsnips and turnips, celeriac and rutabagas, and beets of many colors.

While it is true that all root vegetables have significant numbers of carbohydrates, some have more than others. They are all low in sodium, high in fiber, and rich in vitamins and minerals. Dr. Andrew Weil writes about the many health benefits of root vegetables and how to prepare them here.

I cooked many root vegetables over the weekend, including my favorite — golden beets. About beets Dr. Weil has this to say: “Beets derive their hue from pigments called betalains, which range in color from red-violet to yellow. Betalains, in addition to their antioxidant and anti-inflammatory properties, trigger a family of enzymes that binds toxic substances in cells, neutralizing and allowing them to be excreted from the body.” Pretty cool, don't you think?

Golden beets are more delicate (less earthy) than the more familiar red beets. Here is how I prepared mine:

• Preheat the oven to 425°F.
• Remove all but the top two or three inches of the beet greens.
• Scrub the beets well.
• Dry them with a paper towel.
• Toss them in a bowl with some good quality olive oil and a bit of salt.
• Put them in a cast iron skillet or a roasting pan and bake until fork tender.
• Let them cool.
• Remove the skin.
• Cut the beets into 1/4” cubes.

They may not look like much here.

While the beets are cooling, prepare a marinade: 

• Whisk together: 4 tablespoons extra virgin olive oil,1 teaspoon of orange juice, 3 teaspoons of good white wine vinegar, salt, freshly ground black pepper, 1 teaspoon of dried oregano.
• Taste and adjust the seasonings.
• Add the marinade to the beets.
• Refrigerate in a covered dish overnight.
• Serve cold or slightly warmed as a side or a salad topping.

But what do you think now?

Come back next week to see how I enjoyed mine.

Happy Monday! 

Have a great week. Eat well. 

I often blog on food, food issues, or gardening on Monday in support of Meatless Monday, one of several programs developed in the Healthy Monday project, founded in 2003 in association with Columbia University’s Mailman School of Public Health, Johns Hopkins Bloomberg School of Public Health and Syracuse University’s Newhouse School of Communications. Meatless Monday’s goal is “to help reduce meat consumption 15% in order to improve personal health and the health of our planet.”

Saturday Short Subjects: True Colors

How much we have enjoyed the American Hornbeam (Carpinus caroliniana) we planted in our yard this past spring! Here it is seen from above in all its autumn glory.

American Hornbeam, New Haven, CT – October, 2013

These magnificent colors have been there all the time, masked by the chlorophyll (green pigment) in the leaves that is so plentiful during the long, warm, days of summer. As the chlorophyll synthesis drops off during the waning daylight hours of autumn, the hornbeam leaf reveals its true colors of orange and yellow.

For more on the science behind autumn color, check out this blog post by Joan Allen, plant diagnostician and pathologist at the University of Connecticut’s Home and Garden Center. Teachers will enjoy the classroom experiment at the end of her post.

Have a nice weekend. Enjoy the fall colors while you can!

Why Saturday Short Subjects? Some readers may recall  being dropped at the movie theater for the Saturday matinee — two action-packed feature films with a series of short subjects (cartoons or short movies, sometimes a serial cliffhanger) sandwiched in between. Often the short subjects were the most memorable, and enjoyable, part of the morning. That explains the name. The reason behind these particular posts is that we are all short on time. My Short Subject posts should not take me as long to write or you as long to read (or try).

Meatless Monday: Going Russian

In her blog post last Wednesday my good friend and gardening mentor, Rachel Ziesk, shared this beautiful photo of part of her day’s gorgeous harvest.

Photo by CT Advanced Master Gardener Rachel Ziesk

Stacked up neatly on the far left is a variety of kale known as Red Russian, or Siberian.

Just by coincidence, earlier that same day I had been talked into purchasing a bunch of this variety at the downtown farmer’s market by my usual kale vendor from Waldingfield Farm. 

He promised it was tender enough to “chomp” without cooking, stems and all.

I tried munching a piece as he had suggested but found the stems a bit much, so I cut them short before ripping up the leaves to use with my salad mix. We found the kale to be tender and flavorful, with a mild, sweet taste.

I am so glad to have discovered it. Just like other varieties, Russian Kale stores well in the fridge. A hardy crop, it does best in cool weather and should be available at the market well into the winter. The Seed Ambassadors site states that Russian Kale originated in Russia possibly before 1865, is improved by frost, and is hardy to -10°F. 

Like its kale cousins, Red Russian is packed with vitamins and nutrients.  It is thought to have particular benefits in helping to prevent age-related macular degeneration. 

Most sources suggest that Russian kale is also rich in taste when steamed or stir-fried. 

For tender kale, go Russian! Save stewing for the thicker-stemmed variety.

Happy Monday! 

Have a great week. Eat well. 

I often blog on food, food issues, or gardening on Monday in support of Meatless Monday, one of several programs developed in the Healthy Monday project, founded in 2003 in association with Columbia University’s Mailman School of Public Health, Johns Hopkins Bloomberg School of Public Health and Syracuse University’s Newhouse School of Communications. Meatless Monday’s goal is “to help reduce meat consumption 15% in order to improve personal health and the health of our planet.”

Saturday Short Subjects: “You're never too old to chase your dreams.”

On September 2, 2013, endurance swimmer Diana Nyad inspired each and every baby boomer fighting to prove that age should not matter.

In the 1970s, Diana was considered the greatest long-distance swimmer in the world. But one record eluded her. She dreamed of becoming the first person to swim from Cuba to Florida without a shark cage. She was 28 when she made her first unsuccessful attempt to achieve this goal. 

Diana never gave up. She failed three more times. She vowed her fifth attempt on Labor Day weekend 2013 would be her last. 

She set out from Havana on Saturday, August 31, prepared to swim the 110 mile shark- and jellyfish-infested route one final time. She battled sea lice and choppy seas. But, as it says on the map of the route posted on her website, this time “She freaking made it.”

As she stumbled ashore in Key West, just under 53 hours later, the 64-year-old Diana Nyad proclaimed, “…we should never, ever give up…you’re never too old to chase your dreams.” 

Words to live by. Thanks, Diana.

Have a nice weekend.

Why Saturday Short Subjects? Some readers may recall  being dropped at the movie theater for the Saturday matinee — two action-packed feature films with a series of short subjects (cartoons or short movies, sometimes a serial cliffhanger) sandwiched in between. Often the short subjects were the most memorable, and enjoyable, part of the morning. That explains the name. The reason behind these particular posts is that we are all short on time. My Short Subject posts should not take me as long to write or you as long to read (or try).

Meatless Monday: It’s a Wrap

Here’s a dish I tried a few weeks back when we were enjoying some unseasonably warm days — Asian Collard Wraps — inspired by a recipe I read in a flyer at the Elm City Market. The original recipe is online here. 

Of course, I chose not to follow the recipe exactly.

Here is my version.

Asian Collard Wraps

Serves 6. 

INGREDIENTS

1 bunch collard greens, washed well, large stems removed

2 cups cooked quinoa 

(Make sure the quinoa is drained of any excess liquid)

2 tablespoons tamari

1 tablespoon freshly squeezed lime juice

1 tablespoon rice vinegar

1 dash hot sauce

1 tablespoon sesame oil

1 cup carrots, shredded

1 cup cabbage (red or green), shredded

1/2 cup red bell pepper, julienned

2 green onions, thinly sliced

DIRECTIONS

• In a pot of boiling, salted water, blanch the collard leaves, one at a time, for about one minute each. (They will turn bright green.)
• Remove with tongs and place gently on a towel to dry.(These can be prepared in advance. Simply stack on a plate when dry, cover with plastic wrap, and store in the fridge until you are ready to assemble them.)
• Whisk together the lime juice, vinegar, hot sauce, and sesame oil.
• Pour onto the hot quinoa, and let it marinate at least one hour.
• Once cool, store in the refrigerator until ready to use. (This also can be prepared in advance, and will handle better if well chilled.)
• Prepare the vegetables.
• To prepare the wraps, lay out one blanched collard leaf with the stem side towards the bottom.
• Place 2-3 tablespoons of quinoa at the bottom of the leaf. Flatten with the spoon.
• On top of the quinoa pile a few pieces of carrot, cabbage, and pepper.
• Sprinkle with green onions. 
• Fold the bottom of the leaf up over the fillings.
• Fold in each side of the collard leaf and continue to roll upwards until you have what looks like a burrito.
• Set aside and repeat the process until you have used up all the ingredients.  

It’s a wrap!

Turning a bunch of collard greens into a stack of wraps is a little labor intensive.  But once I had the wraps prepared, and the grain marinated, the rest was easy, and I had enough wraps to make the base for several meals (alone as a lunch, with a side for dinner). This satisfying and inexpensive dish will be a great addition to next summer’s repertoire. 

Happy Monday! 

Have a great week. Eat well. 

I often blog on food, food issues, or gardening on Monday in support of Meatless Monday, one of several programs developed in the Healthy Monday project, founded in 2003 in association with Columbia University’s Mailman School of Public Health, Johns Hopkins Bloomberg School of Public Health and Syracuse University’s Newhouse School of Communications. Meatless Monday’s goal is “to help reduce meat consumption 15% in order to improve personal health and the health of our planet.”

Saturday Short Subjects: Know Your Fridge

America wastes nearly half of its food according to “food waste fighter” Jonathan  Bloom, author of the book American Wasteland. You may have heard about produce rotting in the field, either not picked because there was no one to harvest it, or left on the ground because it just doesn’t look good enough to sell.

But did you know that Americans waste nearly 25% of the food they take home?

What can you do?

You can start by making some small steps.

• Shop with a list.
• Buy only what you can use.
• Use what you buy.
• Store your purchases correctly.

The National Resources Defense Council (NRDC) recently shared a great infographic: “The Refrigerator Demystified.” 

I thought I knew mine, but I learned a few things.

And, next time you pass a bin of “tomatoes with issues” at your local farmers’ market, consider taking them home with you. Ditto for apples. They both make great sauce.

For more on Jonathan Bloom and his work to reduce food waste, check out his blog, Wasted Food.

For more ideas on cutting food waste, check out my post from the past on how to put your freezer to work. 

Why Saturday Short Subjects? Some readers may recall  being dropped at the movie theater for the Saturday matinee — two action-packed feature films with a series of short subjects (cartoons or short movies, sometimes a serial cliffhanger) sandwiched in between. Often the short subjects were the most memorable, and enjoyable, part of the morning. That explains the name. The reason behind these particular posts is that we are all short on time. My Short Subject posts should not take me as long to write or you as long to read (or try).

Meatless Monday: Kudos for Kale Day

The first National Kale Day was a huge success. On Wednesday, October 2, kale lovers from all over enjoyed three Google Hangouts ON AIR, posted on facebook, tweeted, and shared favorite kale photos on Pinterest. Kale fans in SoHo hung out an actual party at Seasonal Whispers. Bloggers blogged. Adventurous souls tried some new recipes. The National Kale Day founders are already tweeting “Mark your calendar Oct 1 2014!” 

I made good on last week’s promise to try Fall Cheddar Apple Kale Quesadillas, a recipe by Skinny Chef Jennifer Iserloh that was included in the National Kale Day toolkit. I first served them on Kale Day. They were so good that we had them again on Saturday!

All you need to make this tasty dish are four ingredients: apples, kale, tortillas, and cheddar cheese and a large cast iron skillet.

What a small carbon footprint this recipe has! I used: Cortland apples from Bishop’s Orchards; kale from the CitySeed downtown farmers’ market, Cabot Cheddar, and tortillas from Maria and Ricardo’s Tortilla Factory in Canton, Mass.

Here’s the recipe:

Fall Cheddar Apple Kale Quesadilla 

(by Skinny Chef Jennifer Iserloh)

Serves 4. Can easily be halved.

INGREDIENTS

1 head of kale

4 large tortillas (whole grain if you can find them)

2 apples, cored and sliced into thin wedges

4 thick slices of cheddar cheese (or 3 oz. shredded)

DIRECTIONS

• Remove the thick spines from the kale. 
• Wash and tear into small pieces until you have 4 cups, loosely packed.
• Heat a large, dry, cast iron skillet over high heat.
• Add the kale and 1 tablespoon of water. 
• Toss until kale wilts.
• Turn off heat.
• Transfer kale to a plate and dry skillet (carefully) with a paper towel.
• Place skillet over high flame. 
• Add one tortilla and reduce heat to medium.
• Add a quarter of the apple slices and kale, and top with one slice (or a quarter) of the cheese.
• Fold over.
• Cover the pan.
• Reduce the heat to low, and cook about two minutes more, turning once or twice until cheese is melted.
• Repeat the process until you have made four quesadillas.
• Keep the assembled quesadillas warm while you continue cooking.
• Serve immediately.

Simple to make. Simply delicious. And healthy, too! Check out the National Kale Day site to learn why kale can make a difference.

Happy Monday!

Have a great week. Eat well. 

I often blog on food, food issues, or gardening on Monday in support of Meatless Monday, one of several programs developed in the Healthy Monday project, founded in 2003 in association with Columbia University’s Mailman School of Public Health, Johns Hopkins Bloomberg School of Public Health and Syracuse University’s Newhouse School of Communications. Meatless Monday’s goal is “to help reduce meat consumption 15% in order to improve personal health and the health of our planet.”

Saturday Short Subjects: Yosemite Turned 123…

and no one celebrated.

Because the park was closed due to the government shutdown.

Yosemite National Park survived the massive Big Rim Fire that started on August 17. [The wildfire burned an area estimated to be 402 square miles. The cause is still under investigation. Best estimates are that it will be fully contained tomorrow, October 6.]

Yosemite, in the high Sierras of California, became a national park by act of Congress on October 1, 1890. It is known for striking granite vistas, waterfalls, and majestic giant sequoias, celebrated in the dramatic black and white images of California photographer Ansel Adams.

Normally I would include a link to the National Park Services page on Yosemite for more information, but even the website is down.

Many people dream for years about a trip to Yosemite (or any of the other 58 national parks) and make reservations months in advance. Now they are locked out. Yosemite is on my dream list, and I know how I would feel. 

Tourism is taking a big hit.

So are the federal coffers. According to the LA Times, each day of the shutdown the National Parks is losing an estimated $32 million in park entrance fees and other revenue. 

Today’s headlines tell of an exhausted Congress planning to take Sunday off (while still being paid I might add).

I’m made as hell. Are you?

PS Thanks to Google, you can check out 5 of the national parks in California on Street View here and enjoy a virtual tour of the Grand Canyon here.

Sorry, but that’s about all I can offer.

Why Saturday Short Subjects? Some readers may recall  being dropped at the movie theater for the Saturday matinee — two action-packed feature films with a series of short subjects (cartoons or short movies, sometimes a serial cliffhanger) sandwiched in between. Often the short subjects were the most memorable, and enjoyable, part of the morning. That explains the name. The reason behind these particular posts is that we are all short on time. My Short Subject posts should not take me as long to write or you as long to read (or try).