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Moondance Organic Gardens Welcome to Moondance Organic Gardens. We are a family "Market Gardens" committed to the promotion of ecological and human health. |
Featured Veggie's from the Garden
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FEATURE: LEMON BALM - Sept 11 Balm is a member of the mint family. Fresh balm leaves (which are usually available only from your own garden) can be used to add a lemony taste and aroma to salads. The tender young leaves are the most flavourful. You can dry balm leaves and store them for later use, but they lose their flavour and aroma quickly so pack them in air-tight containers. In cooking: For the most lemony flavour, crush balm leaves before you use them. For a lemony tea, pour a cup of boiling water over one or two tablespoons of crushed fresh or dried balm leaves. Let the tea steep 5 to 10 minutes. Unlike many other herbs, balm does not get bitter with long steeping. You can also use them for garnishing a drink. For a lemony tang in wine, add one or two balm leaves to an open bottle and let it steep until you are ready to serve the wine. Cosmetics: To make a lemon-scented bath, tie 1/4 cup of crushed balm leaves into a handkerchief or washcloth. Let the water run through the bag until the tub is filled. In England, wine in which balm leaves have been steeped is sometimes used as a mouthwash. Around the house: Crushed dried balm leaves can be used in lemony scented pillows or potpourris. Or you can stash them in your dresser drawers to give your clothes a lemon scent. In the garden: Balm and other lemon-scented herbs that contain citronella oil repel mosquitoes and other insects in the garden. These plants make safe, natural insect repellents because they don’t poison people, pets or wild animals that wander through to forage.
EXTRA RECIPES It’s abundance time for squash and tomatoes so here are a few recipes to try. The soups will all freeze beautifully, of course. A couple of these are from ‘Eat Shrink and be Merry’ so they are healthy as well.
The Squash Court – Curried squash soup with pineapple, orange and ginger Tomato Basil Soup – easy to make, great to freeze Acorn Squash Cream Soup – with cinnamon and cream Viva Las Veggies – Roasted vegetable gratin with tomatoes, zucchini, mushrooms and onions
The Squash Court: Curried squash soup with pineapple, orange and ginger 2 tsp olive oil 1 cup chopped onions 1 tsp minced garlic 1 tbsp grated gingerroot 1/2 tsp ground cumin 6 cups peeled, cubed butternut squash (or almost any other winter squash) 2 cups chicken broth 1-1/2 cups unsweetened carrot juice 1/4 cup frozen pineapple juice concentrate 1 tsp grated orange zest 1/2 tsp salt 1/4 tsp freshly ground black pepper Light sour cream (optional for garnish only) Heat olive oil in a large, non-stick soup pot over medium heat. Add onions and garlic. Cook and stir until onions begin to soften, about 3 minutes. Stir in gingerroot and cumin, and cook for 30 more seconds. Add squash and remaining ingredients, except sour cream. Mix well. Bring soup to a boil. Reduce heat to low, cover, and simmer for 12 to 14 minutes, or until squash is tender. Working in batches, transfer soup to a blender or food processor and purée until smooth. Return puréed soup to pot. Serve hot soup with a dollop of light sour cream in the center if desired.
Tomato Basil Soup 2 tbsp olive oil 1 med Bermuda onion, chopped 1 garlic clove, peeled and minced 1-1/2lbs ripe tomatoes, chopped 1 tbsp chopped parsley 2 tbsp fresh chopped basil 1/2 tsp sugar 1 quart chicken stock Salt and pepper to taste Sauté onions and garlic in olive oil unti transparent. Add remaining ingredients and bring to a boil. Reduce heat and summer for 30 minutes. Put through fine sieve or purée in blender for 15 seconds. Strain. Adjust seasoning. Garnish with croutons (or bacon bits). Serves 4 to 6.
Acorn Squash Cream Soup 2 acorn squash, cleaned and cubed 1 med onion, chopped 1 stalk celery, chopped 2 tbsp butter 3 cups stock, vegetable or chicken 1/2 tsp sugar 1 tsp cinnamon 1 cup heavy cream (or light cream) Salt and pepper to taste Bring 1-1/2 quarts water to a boil and add squash. Bring to boil again, reduce heat, and simmer for 15 minutes. Drain. When squash has cooled enough to be handled, peel. (Or roast the squash and scoop from shells.) Sauté onion and celery in butter for 5 minutes. Add stock and squash. Simmer for 20 minutes. Put in blender a few cups at a time or force through sieve. Return to saucepan and add sugar, cinnamon and cream. Adjust seasoning. Reheat but do not boil. Garnish with pine nuts or slivered almonds. Serves 4 to 6.
Viva Las Veggies 4 med tomatoes, cut into chunks 2 med zucchini, chopped 2 lge Portobello mushrooms, chopped 1 med red onion, coarsely chopped 1 tsp minced garlic 1 tbsp each olive oil and balsamic vinegar 1 tbsp chopped fresh herbs, such as rosemary, basil, oregano or thyme 1/4 tsp each salt and freshly ground black pepper 1 cup fresh whole wheat bread crumbs 1/2 cup freshly grated Parmesan cheese 1/2 tsp dried thyme Spray a 9 x 13-inch baking dish with cooking spray. Add tomatoes, zucchini, mushrooms, onion and garlic. Mix well (using your hands works best). Add olive oil, vinegar, herbs, salt and pepper. Mix again to coat vegetables with dressing. Roast, uncovered, at 425 F for 25 minutes. While vegetables are roasting, prepare topping. Combine bread crumbs, Parmesan cheese, and thyme in a small bowl and mix well. Remove vegetables from oven. Sprinkle crumb mixture evenly over vegetables. Return to oven for 5 minutes, until cheese is melted and crumbs turn a light golden brown. Serve hot. Makes 6 servings.
FEATURE: Sept 4th: LOVE APPLES, POMA AMORIS, POMME D’AMOUR
Researchers determined
that Aztecs developed the tomato, as we know it. When the first
conquistadors arrived in Mexico, the red fruit attracted their attention
and intrigued their taste buds. In the 1600s, they shipped some to
Europe, but at first tomato failed to enthuse the palates of Europeans.
Then in a genial strike some “marketing guru” decided to label tomato as
an aphrodisiac and named it poma amoris, the French in turn called it
pomme d’amour. Of course it took off. It just take good marketing … At this time of year there are so many tomatoes, we decided to give you a few more recipes along with this bit of information. Spinach and Love Apples From Peg Bracken’s ‘I Hate to Cook Book’, originally published in 1960 before ‘healthy’ eating became so important. I think you could cut the butter down some or use oil instead and, of course, you’ll use fresh spinach pr Swiss Chard from Moondance– pg Get 3 or 4 big tomatoes, peel them and slice them into 8 thick chunks. Lay them out in a flat buttered baking dish. Sprinkle with garlic salt. Now cook 2 packages of frozen spinach and drain it. With it mix the following 1/4 cup breadcrumbs 1 small chopped green onion 4 tablespoons melted butter 1/4 teaspoons salt 1/3 cup grated Parmesan cheese 1/2 teaspoon garlic powder 1/2 teaspoon thyme 2 beaten eggs Spoon this on top of the tomato slices, shape into neat little humps, sprinkle more crumbs and Parmesan on top, and bake at 350F for 15 minutes. Makes 8 servings.
Salsa in the RedThis is a great party salsa, which can be stored for up to 3 days or frozen for use later. If you prefer it hot and spicy, then use more chilies, or cayenne pepper. This was sent by Irene Byrne. 6 tomatoes cut up 1 red pepper, seeded & chopped 1 jalapeno chili, split & seeds removed ¼ bunch or 3 tbsp chopped cilantro ½ green pepper, chopped ½ onion, peeled and chopped 2 green onions, thinly sliced 1 tbsp olive oil or flax seed oil 1tbsp garlic, minced 1 tbsp red wine vinegar or lemon juice Sea salt & pepper to taste Combine all ingredients, except oil, in a large bowl and mix well All ingredients can also be put in a processor and chopped with the blade until coarsely chopped Add oil and blend, seasoning to taste Makes 7 cups
Bruschetta
1 loaf
French Bread, cut into 1" rounds
In a
small bowl, mix together tomato, basil, salt and pepper and let marinate
while you prepare the balance of ingredients. At the risk of repeating myself here’s that really elegant luncheon dish from Martha Stewart Living July 2005. She sure gives a lot of instructions but this was really delicious. Tomato Tart 1 garlic bulb 3 tablespoons olive oil All-purpose flour for dusting Pâté Brisée (recipe follows) 4 ounces Italian fontina cheese grated (about 1 cup) 3 pounds firm, ripe tomatoes (about 6 medium), cut into ¼ inch thick slices Coarse salt and freshly ground pepper Fresh basil leaves, cut into very thin strips, for garnish 1. Preheat oven to 350F. Put garlic on a piece of foil. Drizzle with 1 tablespoon oil. Fold foil over garlic to seal, transfer to a baking sheet. Bake until garlic is very soft and golden brown, about 45 minutes. Let cool slightly. Squeeze cloves from skins into a small bowl, discard skins. Mash garlic with a fork, set aside. 2. Raise oven temperature to 450F. Transfer dough to a lightly floured work surface. Roll out dough to a 16-inch circle, 1/8 inch thick. Brush off excess flour with a dry pastry brush. Carefully roll dough around rolling pin, and lift it over a 140inch tart pan with a removable bottom. Unroll dough over pan, pressing it into corners. 3. Place pan on a baking sheet. Trim edges of dough to 1 inch using kitchen shears. Fold edge under, so it extends ½ inch beyond pan. Crimp edge using floured fingers. Chill 30 minutes. 4. Spread roasted garlic evenly over chilled crust using a small offset spatula. Sprinkle with ½ cup cheese. Arrange tomatoes on top of the cheese in a circular pattern, overlapping them slightly. Season with salt and pepper and drizzle with remaining 2 tablespoons oil. 5. Bake 30 minutes. Sprinkle with remaining cheese. Reduce temperature to 425F. Bake until crust turns golden and tomatoes soften, 20 to 30 minutes. (Cover edges with foil if crust browns too quickly) Let cool slightly on a wire rack, about 20 minutes. Garnish with basil.
Pâté Brisée Makes one 14 inch crust 2 1/2 cups all-purpose flour 1 teaspoon salt 1 tablespoon chopped fresh thyme or other herbs 2 sticks (8 ounces) cold unsalted butter, cut into small pieces 1/2 cup ice water 1. Pulse flour, salt and thyme in a food processor until just combined. Add butter. Process until mixture resembles coarse meal, about 10 seconds. (To mix by hand, combine dry ingredients in a large mixing bowl. Using a pasty blender or 2 table knives, cut in butter until mixture resembles coarse meal. 2. Add 1/3 cup ice water and process just until dough comes together, no more than 30 seconds (dough should not be sticky). Squeeze a small amount between your fingers, if dough is crumbly, add the remaining water, a little bit at a time. 3. Turn dough out on to a piece of plastic wrap, flatten into a disk. Wrap in the plastic, and refrigerate at least one hour (or overnight) before using. Viva Las Veggies Here’s a side dish from Eat Shrink and be Merry. Makes 6 servings, 139 calories, 5.7 gm fat, 8 gm protein, 18 g. carbohydrate, 4.1 gm fibre. 4 medium tomatoes, cut into chunks 2 medium zucchini, chopped 2 large Portobello mushrooms, chopped 1 medium red onion, coarsely chopped 1 tsp minced garlic 1 tbsp each olive oil and balsamic vinegar 1 tbsp chopped fresh herbs, such as rosemary, basil, oregano, or thyme 1/4 tsp each salt and freshly ground black pepper 1 cup fresh whole wheat bread crumbs 1/2 cup freshly grated Parmesan cheese 1/2 tsp dried thyme Spray a 9 x 13 baking dish with cooking spray. Add tomatoes, zucchini, mushrooms, onion, and garlic. Mix well (using your hands works best). Add olive oil, vinegar, herbs, salt and pepper. Mix again to coat vegetables with dressing. Roast, uncovered, at 425 F for 25 minutes. While vegetables are roasting, prepare topping. Combine bread crumbs, Parmesan cheese, and thyme in a small bowl and mix well. Remove vegetables from oven. Sprinkle crumb mixture evenly over vegetables. Return to oven for 5 minutes, until cheese is melted and crumbs turn a light golden brown. Serve hot.
FEATURES: AUg 28th- EGGPLANT and Extra Recipes Eggplant is considered a fruit, but botanically it’s actually a berry. Related to the potato and tomato, it’s a member of the enigmatic nightshade family, and has a slightly bitter flavour, a glossy skin, and a soft, cream-colored, somewhat spongy texture. Also known as aubergine, eggplant ranges in color from deep, vibrant purple to pale, almost translucent white, and in length from 2 inches (about 5cm) to nearly a foot (about 30cm). Eggplants are typically about 8 to 10 inches (about 20 to 25cm) long and 4 inches (10cm) in diameter, with a glossy, dark purple skin. Other varieties include the smaller, narrower Japanese or Asian eggplant, in purple or striated shades, the Italian or baby eggplant, which looks like a miniature version of the common variety, and white eggplants the size and shape of eggs. If the eggplant is young, the skin is edible. As the eggplant ages, the skin becomes bitter and may require peeling. The flesh discolours rapidly, so cut eggplant just before cooking. Slice eggplant, salt it, and let it “weep” for 20 minutes to remove any bitter flavour.
EXTRA RECIPES : Crockpot Corned Beef & Cabbage Recipe, Potatoes Anna, Cabbage Purée, Russian Borscht, Beet & Orange Salad with Chives
BAKED BABY EGGPLANT
8 baby
eggplants or 1 large one
BABY EGGPLANT, OLIVE, AND HERB-CHEESE FRITTATA
2 tablespoons olive oil
4 large eggs
Heat oil in medium 10-inch nonstick skillet over medium heat. Add eggplant halves, cut side down, spacing evenly. Cover; cook until tender, about 10 minutes.
Whisk eggs, olives, basil, and salt in bowl. Sprinkle with pepper.
Coarsely crumble half of cheese into eggs; stir to blend. Pour over
eggplants, rearranging evenly in pan. Cook uncovered over medium heat
until sides set and bottom begins to brown, loosening sides occasionally
with spatula, about 5 minutes. Sprinkle with remaining cheese. Cover;
cook until set, about 7 minutes.
Mousaka 2 large (about 1.2kg) eggplants, coarse cooking salt, 1/4 cup (60ml) olive oil,2 tablespoons olive oil (extra), 1 large onion, chopped, 2 cloves garlic, crushed, 1 kg minced lamb, 425g can tomatoes,2 tablespoons tomato paste, 1/2 cup (125ml) dry red wine, 2 tablespoons chopped fresh parsley, 1 teaspoon sugar, 1/4 ground cinnamon, Salt, pepper,1/4-cup (20g) grated Parmesan cheese, 1/2 teaspoon ground nutmeg Cheese Sauce (Béchamel): 125g butter, 2/3 cup (100g) plain flour, 1 liter (4 cups) milk, 1/2-cup (40g) grated Parmesan cheese, 2 eggs Cut eggplants into 5mm slices, sprinkle with salt, stand 20 minutes. Rinse eggplant under cold water; drain, pat dry with absorbent paper. Place eggplant slices in single layer on lightly greased oven trays. Brush with oil, grill on both sides until lightly browned; drain on absorbent paper. Heat extra oil in pan; add onion and garlic, cook, stirring, until onion is soft. Add mince, cook, stirring, until mince is browned. Add undrained crushed tomatoes, paste, wine, parsley, sugar and cinnamon with salt and pepper to taste, simmer, covered, 30 minutes. Grease ovenproof dish (2.5 litre / 10 cup capacity). Line dish with one-third of the eggplant, top with half the meat sauce, then half the remaining eggplant, remaining meat sauce and remaining eggplant. Spread cheese sauce (béchamel) over eggplant, sprinkle with cheese and nutmeg. Bake, uncovered, in moderate oven about 45 minutes or until lightly browned. Cheese Sauce (Béchamel): Melt butter in pan, stir in flour, stir over heat until bubbling. Remove from heat, gradually stir in milk, and stir over heat until mixture boils and thins. Remove from heat, stir in cheese, cool slightly, sit in eggs; mix until smooth. Serves 6, Recipe can be made a day ahead, Storage: Covered, in refrigerator EXTRA RECIPES Crockpot Corned Beef & Cabbage Recipe Potatoes Anna Cabbage Purée Russian Borscht Beet & Orange Salad with Chives
Crockpot Corned Beef & Cabbage RecipeLet the crockpot do the work for you. This version of corned beef and cabbage uses apple juice, orange peel, mustard, and cloves. 2 medium onions, sliced 2-1/2 pounds corned beef brisket, trimmed of fat 1 cup apple juice 1/4 cup brown sugar, packed 2 tsp grated orange peel, no pith 2 tsp prepared yellow mustard 6 whole cloves 1 head of green cabbage, cut into 6 wedges Arrange sliced onions evenly over the bottom of the crockpot. Place corned beef on top of the onions. Arrange cabbage wedges evenly over the top of the meat. Mix apple juice, brown sugar, grated orange peel, mustard, and cloves. Pour evenly over corned beef brisket and onions. Pour liquid mixture over the cabbage and meat. Cover crockpot and cook on low for 10 to 12 hours or high for 5 to 6 hours. Yield: 6 servings
Potatoes Anna Old traditional recipe but if you’ve never tried it do so. It is quite classy. Especially if you like butter! –pg 2 pounds new or small potatoes 6 tablespoons butter Salt and pepper Peel the potatoes and slice in 1/16-inch rounds. You should have 5 to 6 cups of potato slices. Butter a charlotte mold or other straight-sided metal baking dish liberally and line the bottom and sides with rows of potato slices. Dot the bottom layer with bits of butter, sprinkle with salt and pepper, and cover with another layer of potatoes. Continue this process until the mold is three quarters filled. The potatoes should be tightly packed. Cover with a buttered round of heavy paper and bake 45 minutes at 450 F. The potatoes are cooked if they feel tender when a knife is inserted. Unmold carefully on a heated platter. There should be a golden crust on the outside, and the inside should be soft. Serves 4.
Cabbage Purée This is excellent side dish cutting down on the carbs and softening the cabbage taste. –pg 1 medium-sized cabbage 4 potatoes 3 tbsp butter ¾ cup milk, scalded Salt and pepper to taste Trim off the hard leaves of the cabbage, slice, and cook in salted water until tender. Drain and press out the water with your hands. Force through a food mill or purée in a blender. At the same time, peel the potatoes and boil them in salted water. Purée them also. Combine the purées in a saucepan with the butter, adding enough milk to give the proper consistency. Season to taste. This is delicious served with Burgundy beef.
Here's a really great recipe for beet soup. I guarantee even beet haters will love it. You can eliminate the beef if you are eating vegetarian.
Russian Borscht 2 1/2 quarts water 2 tsp salt 3 tbsp butter 7-8 medium beets, shredded 1 medium potato, peeled and diced 1 small cabbage, shredded 1 medium onion , sliced 2 tbsp tomato paste 2 tbsps vinegar 1 bay leaf salt, pepper and sugar to taste sour cream for garnish Put brisket of beef in salted water and simmer, partially covered, for 1 1/2 to 2 hours until tender. About 1/2 hour before beef is ready, melt butter in large saucepan and sauté vegetables, tomato purée, vinegar, bay leaf, salt, pepper, and sugar to taste. Simmer, covered for 20 minutes. When beef is done, remove and ad vegetables to stock and continue cooking for 1.2 hour more. Cut up meat into bite-sized pieces and return to soup. Adjust seasoning. Add more vinegar if needed. Remove bay leaf. Garnish each bowl with a dollop of sour cream. Serves 6 to 8.
For centuries in Europe, beets have been a traditional remedy for blood and circulatory disorders. Here's a light salad to help build the blood
Beets and oranges with chives 3 large cooked whole beets 2 large oranges 1 bunch of fresh chives 6 chive flowers (optional) Any simple salad dressing Peel the beets and slice in thickish slices. Peel the oranges, remove as much pith as you can and slice into thin rounds. Wash and dry the chives and chive flowers. Arrange alternate slices of beets and oranges on one large plate or four individual plates. Scatter chives over the top. Decorate with chive flowers if desired. They are edible and taste delicious. Drizzle with dressing and serve. Courtesy of Michael van Straten's healing salad book, Super Salads.
Features - Aug 21st - KALE, TOMATILLOS The beautiful leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around. Although it can be found in markets throughout the year, it is in season from the middle of winter through the beginning of spring when it has a sweeter taste and is more widely available. Kale is a leafy green vegetable that belongs to the Brassica family, which also includes cabbage, collards and Brussels sprouts, that has gained recent widespread attention due to its cancer-fighting phytochemicals. One of these, Sulforaphane, which is formed when cruciferous vegetables such as kale are chopped or chewed, triggers the liver to produce enzymes that detoxify cancer-causing chemicals, inhibits chemically-induced breast cancers in animal studies, induces colon cancer cells to commit suicide, and helps stop the proliferation of breast cancer cells, even in the later stages of their growth. In one study, people who had a diet history of eating lutein-rich foods like kale had a 50% lower risk for new cataracts. Kale also emerged as an excellent source of vitamin A, vitamin C, vitamin B6 and manganese. It is also a very good source of dietary fiber, calcium, copper, iron, vitamin B1, vitamin B2 and vitamin E. This combination of vitamins, minerals, and phytonutrients makes kale a health superstar! One cup of kale contains just 36.4 calories, but provides 192.4% of the daily value for vitamin A and 88.8% of vitamin C. Buying & Storing Look for kale with firm, deeply colored leaves and moist hardy stems. The leaves should look fresh, be unwilted, and be free from signs of browning, yellowing and small holes. Choose kale with smaller-sized leaves since these will be more tender and have a more mild flavor than those with larger leaves. Wrap in a damp paper towel, place in a plastic bag and store in the refrigerator crisper. It should not be washed before. Kale can be kept for several days, although it is best when eaten within one or two days after purchase since the longer it is stored, the more bitter its flavour becomes. Tips for Preparing Kale: Before eating or cooking, wash the kale leaves thoroughly under cool running water to remove any sand or dirt that may remain in the leaves. Both the leaves and the stem of kale can be eaten but some recipes may call for leaves only. After removing stems, you can just cut it into the desired shape and size A Few Quick Serving Ideas:Healthy -- Sauté kale with fresh garlic and sprinkle with lemon juice and olive oil before serving. Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts. Combine chopped kale, pine nuts and feta cheese with whole grain pasta drizzled with olive oil. The taste and texture of steamed kale makes it a wonderful topping for homemade pizzas. RECIPES Kale Mashed Potatoes
1 1/2 pounds russet
potatoes, peeled and cut into quarters
In a large pot with
enough cold water to cover, place the potatoes and garlic. Bring to a
boil and cook until tender, about 15 to 20 minutes. Drain well, add the
butter salt and white pepper, and mash with a potato masher. Continue
mashing, while gradually adding the warm milk. Stir in the kale and
serve immediately. Potato, Kale, and Kielbasa Casserole
3 pounds russet
(baking) potatoes (about 6)
Arrange a rack in the middle of the oven and preheat to 450 degrees F. In a kettle combine the potatoes, peeled and quartered, with enough water to cover them by 2 inches, bring the water to a boil, and boil the potatoes for 15 minutes, or until they are tender. Transfer the potatoes with a slotted spoon to a colander, reserving the cooking liquid, and force them through a ricer into a bowl. Add the butter, 1/2 cup of the broth, the vinegar, and salt and pepper, to taste, and combine the mixture well. Bring the reserved cooking liquid to a boil, add the kale, and boil it for 10 minutes, or until it is crisp-tender. Drain the kale in the colander, refresh it under cold water, and press out the excess water. Stir the kale and 1 cup of the Muenster into the potato mixture and spread the mixture in a buttered 9 by 13-inch baking dish. In a large skillet brown the kielbasa over moderate heat and transfer it to a bowl. In the fat remaining in the skillet cook the onions over moderate heat, stirring, until they are golden and stir them into the kielbasa. Scatter the kielbasa mixture on top of the potato mixture, sprinkle it with the remaining Muenster, and pour the remaining 1/4 cup broth on top. (The casserole may be prepared up to this point 1 day in advance and kept covered and chilled.) Bake the casserole until heated through, about 20 minutes.
I’ve never used them before although I’ve seen them used often in the many cooking shows I watch on TV so I thought I’d add a bit of information. First, it is pronounced ‘toe-mah-tee-oh’ and is also called a husk tomato. Native to Mexico, it is a member of the nightshade family, related to tomatoes and potatoes. Tomatillos are highly nutritional and very low in calories. One medium raw tomatillo contains only 11 calories. However, it packs 91 mg. of potassium, 4 mg. of vitamin C, 2.4 mg of calcium, 2.38 mg. of folic acid, and 39 IU of vitamin A.
Buying
and Storing
FEATURES: BAKED POTATOES - Aug 6th A potato can be baked in a regular or convection oven, in a microwave oven, on a grill, or on an open fire. The recommended oven temperature for baking potatoes is 350F / 175°C. A baked potato is fully cooked when its internal temperature reaches 99°C [210°F]. A plain, seven-ounce baked potato eaten with the skin provides nearly 50 percent of vitamins C and B6 recommended for adults each day, as well as plenty of potassium and nearly 5 grams of fibre--all for only 220 calories and zero grams of fat. But, because fat provides 43 percent of the calories in French fries, a small, 2.5-ounce bag provides the same number of calories. If potato chips are your choice, the portion size shrinks to just 1.5 ounces. In terms of nutrient content, the baked potato wins hands-down, providing at least twice the amount of vitamin C, B6 and fibre per calorie. Once a potato has been baked, some people remove the skin and eat only the softer and moister interior, while others enjoy the taste and texture of the crispy skin. From a nutrition standpoint, a large percent of the vitamins, minerals, and trace elements in a potato are found within or immediately below the skin. Conversely, any remnants of pesticides, fungicides or chemical coatings left over from cultivation are likely to be found there as well. Restaurants here serve baked potatoes with sides such as butter, sour cream, chives, shredded cheese, and bacon bits. The British may choose to have grated cheese (often with baked beans), tuna or a variety of other fillings. A popular fast-food in Turkish cuisine, Kumpir, is based on a baked potato stuffed with a variety of salads and diced vegetables. (Nothing tastier than twice baked potato, Baked once, then mashed with butter, chives and cream, topped with lots of cheese and baked again. Does terrible things to your body though. Or a cheap fast food meal, Wendy’s baked stuffed potato with EVERYTHING on it including chili!)
FEATURE: CARROTS July 31 Shredded in salads and slaws, steamed, or just peeled and dunked in an herb-speckled dip, carrots are versatile veggies that add colorful zest to our dinner plates. These crunchy orange roots are also a well-known source of vitamin A. Just a single, full-size carrot more than fulfills an adult's daily quotient of the essential vitamin But the carrot hasn't always been the vitamin A powerhouse that it is today. Over two decades ago, scientists in the ARS Vegetable Crops Research Unit at Madison, Wisconsin, began a quest to breed carrots packed with beta-carotene—an orange pigment used by the body to create vitamin A. Thanks largely to this ARS work, today's carrots provide consumers with 75 percent more beta-carotene than those available 25 years ago. The researchers, led by plant geneticist Philipp Simon, haven't limited themselves to the color orange. They've selectively bred a rainbow of carrots—purple, red, yellow, even white. Scientists are learning that these plant pigments perform a range of protective duties in the human body—which is not surprising, says Simon, since many of the pigments serve to shield plant cells during photosynthesis. Red carrots derive their color mainly from lycopene, a type of carotene believed to guard against heart disease and some cancers. Yellow carrots accumulate xanthophylls, pigments similar to beta-carotene that support good eye health. Purple carrots possess an entirely different class of pigments—anthocyanins—which act as powerful antioxidants. While coloured carrots are unusual, they're not exactly new. "Purple and yellow carrots were eaten more than 1,000 years ago in Afghanistan and 700 years ago in western Europe," says Simon. "But the carrot-breeding process has gone on intensively for just 50 years."
RECIPES for carrots and Cilantro/Coriander
POTATOES - Potatoes contain many of the essential nutrients that the dietary guidelines recommend people increase in their diets. Potatoes eaten with the skin on provide nearly half of the Daily Value for vitamin C and are one of the best sources of potassium and fibre. One medium-sized potato has 100 calories and provides complex carbohydrates needed to fuel our brains and bodies, giving us the energy we need for a busy lifestyle.
Potatoes arrived in the Colonies in 1621 when the Governor of Bermuda,
Nathaniel Butler, sent two large cedar chests containing potatoes and
other vegetables to Governor Francis Wyatt of Virginia at Jamestown. In
the 18th century, A. A. Parmentier helped
King Louis XIV popularize the potato in France.
Parmentier created a feast with only potato dishes, a concept he
realized was possible while being imprisoned in Germany and fed only
potatoes. Benjamin Franklin, ambassador to France, was in attendance of
Parmentier's feast in 1767. Because the potato was unknown to them, Europeans initially considered potatoes poisonous or evil due to their similarities to the nightshade family. Some members of the nightshade family include Mandrake and Belladonna, which are used for medicinal purposes. Germany's King Frederick William realized that potatoes were a good food source and ordered peasants to plant and eat potatoes or their noses would be cut off. Some of the most famous potato dishes we enjoy today were created by mistake Collinet, chef for French King Louis Phillipe (reign 1830-1848) unintentionally created soufflés (or puffed) potatoes by plunging already fried potatoes into extremely hot oil to reheat them when the King arrived late for dinner one night. To the chef's surprise and the king's delight, the potatoes puffed up like little balloons. In 1853 railroad magnate Commodore Cornelius Vanderbilt complained that his potatoes were cut too thick and sent them back to the kitchen at a fashionable resort in Saratoga Springs, NY. To spite his haughty guest, Chef George Crum sliced some potatoes paper thin, fried them in hot oil, salted and served them. To everyone's surprise, Vanderbilt loved his "Saratoga Crunch Chips," and potato chips have been popular ever since.
Russett potatoes are high in starch and are characterized by netted brown skin and white flesh. Light and fluffy when cooked, they are ideal for baking and mashing. They are also wonderful for frying and roasting. White Potatoes are available year-round. Round whites are medium in starch level and have smooth, light tan skin with white flesh. These are creamy in texture and hold their shape well after cooking. Regarded an all-purpose potato, whites are very versatile and can be used in most potato preparations. Red potatoes have a firm, smooth and moist texture, making them well suited for salads, roasting, boiling and steaming. Round reds are often referred to as "new potatoes"; however, technically, "new" refers to any variety of potatoes that is harvested before reaching maturity. Yellow Potatoes have a dense, creamy texture. With their golden color, you can be fooled into thinking that they are buttered. They are great for roasting, baking, boiling and steaming. Blue and Purple Potatoes originated in South America and have begun to gain popularity in North America. Blue and purple potatoes are most available in the fall. These relatively uncommon tubers have a subtle nutty flavor and flesh that ranges in hue from dark blue or lavender to white. Microwaving preserves the color the best, but steaming and baking are also favorable methods of preparation. Potatoes should be kept in a cool, dark place with good ventilation. The ideal storage temperature is 45 to 50ºF. At these temperatures, potatoes will keep for several weeks. But don’t store potatoes in the refrigerator! When kept below 40ºF, potatoes develop a sweet taste, due to the conversion of starch to sugar. This increased sugar causes potatoes to darken when cooked. If you store potatoes at room temperature, try to use them within a week or so. Keep potatoes away from prolonged exposure to light, which causes them to turn green. This greening causes a bitter flavor. If potatoes develop green areas or start to sprout, just trim off these areas before using. It’s best to refrigerate any leftovers within two hours of serving to prevent foodborne illnesses. Leftovers should be consumed within a few days. We don’t recommend freezing cooked potatoes at home as they become watery upon reheating. The potato is 80 percent water; and when frozen, this water separates from the starch and nutrients. RECIPES QUICK DILL POTATOES, RED DILL POTATO SALAD, DILLED POTATO SOUP FEATURES: BEETS Beets have the highest sugar content of any vegetable but they are very low in calories. Their sweet flavour comes through whether canned or fresh. Fresh beets, however, have twice the folate (folic acid) and potassium, and have a distinctive flavour and texture not found in canned beets. They also supply a nutritional bonus … their green tops are an excellent source of beta-carotene, calcium and iron. Species Beta vulgaris, which includes Beets and Swiss Chard as well as sugar Beets, are descended from a wild European plant that grew abundantly in Southern Europe. It was originally eaten for its leaves and the round root we are used to seeing wasn't developed until the sixteenth century. Originally considered fit only for animals or poor people, it took another 200 years before they gained popularity as a food. Beets are available year round in the supermarket but the peak season runs from June to October and early in the season you get those tiny beets that are so delectable. To store beets, cut off the foliage leaving about an inch of stem on the beet root. Store unwrapped beets in a plastic bag in the refrigerator for about three weeks. Store the greens separately in the same fashion and use them as soon as possible. Generally speaking beets should not be peeled or cut before cooking to preserve their colour. Boiling is the usual method and the skins slip off easily when the beets are fork tender. Steaming is, of course, also viable. Adding a little acid like lemon juice or vinegar also preserves the colour. Baking or roasting intensifies the natural sweetness and deepens the colour. Wrap beets in tinfoil and bake on a baking pan at 350 to 400 until tender … from 1-1/2 - 2 hours depending on size. Unwrap and let stand until just cool enough to handle, then peel them while still warm. Try pureeing them … mix them with mashed potatoes to get the consistency you like and season to taste. Freezing Beets
Blanching Time: Beets are fully cooked. Boil until tender; about 25 minutes for small or 45 minutes for larger beets. Cool immediately; remove skins and trim ends. Cube or slice. Pack: Leave 1/2 inch of headspace for cubed beets; no headspace for whole or sliced beets. Yield: 2 1/2 pounds of beets = approximately 2 pints frozen. RECIPES, Beet Relish, Beet, Fennel And Watercress Salad, Beet Vichyssoise Feature - July 10th - Swiss Chard and Beet Greens Species Beta vulgaris, which includes Swiss Chard and Beets, are descended from a wild European plant that grew abundantly in Southern Europe. It was originally eaten for its leaves and the round beet root we are used to seeing wasn't developed until the sixteenth century. Originally considered fit only for animals or poor people, it took another 200 years before beets gained popularity as a food. Their green tops are an excellent source of beta-carotene, vitamin C, calcium and iron. Swiss Chard is only very slightly less nutritious than beet greens. Both provide almost half your day’s beta-carotene requirements. Swiss Chard and beet greens should be handled like other cooking greens. Clean them in lots of cool water. Cook them with their clinging water as you would with spinach. I always cook the stems unless they are very thick. Just cut thick stems into small pieces and put them in the bottom of the pot so they cook a little more. Steaming and quick boiling help to minimize nutrient loss. I like them steamed or boiled with butter and salt and pepper. Don’t’ need anything else. When small and tender, they can be used in salads as an accent to other greens. Also try them in soups and stews. All these greens are pretty well interchangeable so use what you have in the following recipes.
RECIPES SWISS CHARD with Tomato, SWISS CHARD OR SPINACH PIE
FEATURE: CARROTS - Sept 11th
Featured Veggie - Sept 5th LOVE APPLES, POMA AMORIS, POMME D’AMOUR
Researchers determined
that Aztecs developed the tomato, as we know it. When the first
conquistadors arrived in Mexico, the red fruit attracted their attention
and intrigued their taste buds. In the 1600s, they shipped some to
Europe, but at first tomato failed to enthuse the palates of Europeans.
Then in a genial strike some “marketing guru” decided to label tomato as
an aphrodisiac and named it poma amoris, the French in turn called it
pomme d’amour. Of course it took off. It just take good marketing …
FEATURE: Sept 1st ONIONS
Featured Veggie - August 22nd CORN
Featured Veggie - August 14th - TOMATOES or TOMAHTOES? RECIPE - TOMATOES - August 14th
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This Page was getting a little long and therefore I have moved things around for easier scrolling - I have left the titles from every week of the featured vegetable - click on the veggie of choice and it will bring you to the page with its full information and recipes link.
Featured Veggie Aug 12th - Eggplant
Feature Veggie - August 5th 2006 - Zucchini
FEATURE VEGGIE July 25th - SWEET PEPPERS
FEATURE VEGGIE CABBAGE - July 20th .
http://www.rwood.com/Recipes/Broccoli_and_Snow_Pea_Stir_Fry.htm
Featured Veggie June 30th What is a Scape ?
Beet Greens and Swiss Chard - June 17th Featured Item New Page - Featured Herb - this weeks choice - Lemon Balm
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Kim Keckes - Owner & Inspiration of Moondance Organic Gardens 8285 5th Line, Angus, Ontario, L0M 1B1 (Corner of 5th line and 25th Side Road) (705) 424-2606 Page Content and Design By L. Prenty © 2006 In support of Healthy living for the mind, body and soul. 09/11/2007 Last revised |
