GardenCuizine Recipe: Baked Nutty (Streusel stuffed Acorn Squash)

Baked Nutty
~Streusel stuffed Acorn Squash~
Low Sodium, High Fiber

This recipe was inspired by good friends who made us this memorable acorn squash vegetable side dish for a holiday get together. Their recipe used crumbled crackers in a buttery, aromatic, filling, and we all loved it! Name the dish whatever you would like, our friend's family called it Baked Nutty, and now we do too.

Today, we serve this slightly revised version of Baked Nutty with a streusel filling. Streusel is made with butter (or soy margarine), brown sugar, flour, cinnamon, spices and optional nuts. I love to have it ready-made and available to use; we always have a tub of streusel handy in our freezer. Streusel can be used to top squash, sweet potato casseroles, muffins, coffee cakes, fruit crisps, etc. 

The below short and sweet recipe is our favorite way to cook, garden fresh, acorn squash. Each half is stuffed with homemade sweet, nutty streusel and baked in the oven. You would expect the recipe for something so delicious to be more complicated to make, but It couldn't be any simpler. Baked winter squash is outstanding on its own in both flavor and nutrition.

Winter Squash

Acorn, Butternut, Hubbard, Sweet Dumpling, and Spaghetti squash are just some of the many types of winter squash available at the market, or that can be homegrown in your garden. This coming summer will be the first time we are going to grow our own acorn squash (Cucurbito pepo).

Acorn squash is ideal for this dish because, when cut in half, the hollow part in the center forms a bowl shape that is perfect for filling. Each half can be served as its own serving or, if they are really large, they can be quartered after being cooked. This elegant vegetable is suitable for company or holiday meals, especially Thanksgiving. Baked Nutty has become a regular on our fall and winter menus.

Putting it all together
Serves 4-8
Preheat oven to 375° F (190° C)

Ingredients
2 acorn squash
1 cup streusel (our favorite is streusel made with roasted pecans and ginger, recipe link below)
olive oil
fresh ground black pepper
sprinkle salt (optional, omit for low sodium. We usually leave it out because some of us have high blood pressure. Trust me, you'll never miss it)

This recipe is short and sweet:  

• First wash and dry each acorn squash
• On a cutting board, carefully cut a sliver off the bottom ends and cut each squash in half
• On a baking pan lined with foil, drizzle some olive oil
• place the squash halves hollow side down and rub the cut sides around on the oil
  
• Bake for 30-40 minutes (do not over-bake or the squash may collapse) 
• When bottom edges are lightly caramelized, turn them over and carefully scoop out the seeds (they scoop out easy after cooking)
• Season each half with salt (optional) and fresh ground black pepper
• Fill each half with streusel

At this point, I may let the filled squash sit on the stove-top until the 

rest of the meal is just about ready

• When you are almost ready to serve dinner, return the squash to the oven for a final 20 minutes

~ Buon Appetito!

GardenCuizine Nutrition Analysis: Calculated using USDA Nutrient data
Excellent Source: dietary Fiber, Magnesium, Potassium, Manganese, Vitamin C, Thiamin, Vitamin B6
Good Source: Iron, Folate, Pantothenic acid

1 cup (205g) baked squash, no added salt, no streusel: Calories 115; Protein 2.3g; total fat 0g (0%DV); Carbohydrate 30g; dietary Fiber 9g (36%DV); Calcium 90mg (9%DV); Iron 1.91mg (11%DV); Magnesium 88mg (22%DV); Potassium 896mg (26%DV); Sodium 8mg (0%DV); Manganese .496mg (25%DV); Vitamin C 22.1mg (37%DV); Thiamin .342mg (23%DV); Niacin 1.8mg (9%DV); Pantothenic acid 1.03mg (10%DV); Vitamin B6 .398mg (20%DV); Folate 39µg (10%DV); Vitamin A 877IU (18%DV), Omega-3 76mg

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.   

Recipe GardenCuizine Streusel: Nutty Ginger Streusel
Related Links:

Winter Squash Nutrition and info CDC, Fruits and Veggies More Matters  
Acorn Squash Stuffed with Chard and White Beans EatingWell Magazine Recipe

Many varieties of Acorn Squash Dave's Garden
Copyright © 2009 Wind. All rights reserved. Rev. 11/17/11

GardenCuizine Recipe: Italian Sesame Cookies

~Low Sodium~

 Sesame Regina Biscotti 

Italian Sesame Cookies

Italian Sesame Cookies can be part of a healthy diet, when enjoyed in moderation as a snack. Their nutty aroma and wholesome taste make these cookies delicious anytime of day. They are low in sodium and not as sweet as traditional American cookies.

The fact that Sesame Regina are lower in sodium is what I like most about these Italian favorites. In addition to being low sodium, they have added calcium and nutrition from the coating of sesame seeds.

Italian cookbook author, Victoria Granof, writes in her book, 'Sweet Sicily, the story of an Island and her Pastries',  that when she attended an All Souls' Day carnival in Palermo, Biscotti Regina were sold everywhere. My mama would love it there, since Italian Sesame cookies are one of her favorites! 

I asked Mom if she remembered having sesame cookies at home growing up. She said, "We had them throughout the year. Whenever Dad (Alexander Salottolo) would go downtown, he would bring us home sesame cookies from Ferrara's (NYC bakery); especially during the holidays...they were my favorite." Apparently, my Grandmother didn't bake these. As you could probably guess, unlike my Grandmother, I bake these cookies often and throughout the year especially for Mom; they have become a regular in our cookie jars. 

On my quest for home-baking the best sesame cookies, I came across Paula Laurita's recipe (the Italian food editor of Bella Online). I have tried other recipes in the past and made many a variation in industry and restaurants, but it was this -- ever so slightly modified -- version of Laurita's recipe that got the nod from Junetta, my Italian Mama. This authentic Italian cookie recipe was the closest to what she remembered and enjoyed growing up.

About this Italian Cookie Recipe

The base recipe was already low in sodium. My healthy recipe modifications were few, primarily substituting some of the saturated fat (butter) with unsaturated fat (oil), along with adding a hint of fresh grated lemon zest. I did try to reduce the egg yolks, using two eggs and one white (rather than three eggs), but the three eggs were preferred in GardenCuizine's test kitchen trials. 

The amount of sesame seeds in the original recipe were not reduced, even though the seeds do contribute some fat. The fat they contribute is "good" fat. Yes, we do require some fat in a healthy diet. Fat is important for many reasons, such as for healthy skin and hair, and to help our bodies absorb fat soluble vitamins A, D, E, and K.  

Sesame Seeds
Sesame seeds contain healthy fats as well as nutrients. Sesame seeds contain essential fatty acids omega-3 and omega-6 as well as mono and polyunsaturated fats. The sesame seeds add additional nutrients too, such as calcium, iron, magnesium, phosphorus, copper, manganese and fiber.

Sesame seeds are best stored frozen until ready to use to avoid going rancid. I usually store all our seeds in the freezer in airtight baggies or freezer-safe containers.

Cookie Gifts
Have you ever noticed that cookies in general, seem to taste even better when they are shared among family and friends? For a thoughtful homemade gift, place your homemade cookies in a cookie jar, tin or air tight container. For an added touch, attach some curling ribbon and a personalized card made on your computer.

Putting it all together
Yields: Approximately 6-dozen, 72 cookies 
Preheat oven to 375° F (190° C)
 
Ingredients
3 cups (375g) unbleached all-purpose flour
1/4 teaspoon (6g) salt
2 1/2 teaspoons (10g) baking powder

1 cup (250ml) 2% reduced fat milk
1 cup (144g) sesame seeds, hulled* 

4 Tablespoons (56g) unsalted butter
4 Tablespoons (56g) canola oil (sometimes I use a canola/olive oil blend)
1 cup (200g) sugar
3 eggs (150g), large
1 teaspoon (4g) pure vanilla extract
2 lemons, zest only 

* available at Natural food stores and specialty markets

• Sift together the dry ingredients except for the seeds
• Put the seeds in a small bowl and set aside
• Pour the milk into a small bowl also and set aside
  
• In a mixing bowl (or mixer with paddle attachment), cream the butter, oil, and sugar until light and well blended
• Add the eggs, vanilla and lemon zest. Mix to combine, stopping periodically to scrape sides and bottom of mixing bowl
  
• Add the dry ingredients, mix to combine. Stop when a dough is formed
  
• Pick off, or portion out, small pieces of dough and roll into small 2-inch by 1-inch logs using your hands*
• Dip in milk, then roll in the sesame seeds
• Place formed cookies on lightly sprayed, foil lined, cookie sheets and bake 375° F (190° C) for 25 minutes or until golden

* Note: The cookie dough could also be rolled in long logs, brushed with milk, rolled in seeds, then cut into 3-inch pieces.

GardenCuizine Nutrition Analysis 

Serving size 31g (~2 cookies): Calories: 115; Calories from Fat: 47; Total fat 5g, Saturated fat: 1g, Trans fat 0g, Cholesterol: 21 mg; Sodium 58 mg; Dietary fiber: 1g; Sugars: 6g; Protein: 2g; Calcium: 66 mg (7%DV); Iron: 1 mg (7% DV); Manganese: ~0.2 mg (~9% DV); Selenium 5 mcg (7% DV)  

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.

Related Links:

Sesame Cookies by Paula Laurita, Bellaonline.com

Copyright © 2009 Wind. All rights reserved. 

Santa's Adopting a Healthier Lifestyle, How About You?

Santa's
Adopting a Healthier Lifestyle

How About You?

We all know how important it is to eat right and exercise; some people are better than others at fitting exercise into their daily routine. Statistics reveal that in just the past 20 years, there has been a dramatic increase in obesity throughout the United States.

According to the Centers for Disease Control and Prevention, the only state in 2008 that had a prevalence of obesity less than 20% was Colorado. Thirty-two states showed a prevalence of equal or greater than 25%. Alabama, Mississippi, Oklahoma, South Carolina, Tennessee, and West Virginia had a prevalence of obesity equal to or greater than 30%.

Why should we care?
An obese population means more health problems and potential consequences from obesity, such as the increase of type 2 diabetes mellitus. Unless we reverse this trend, diabetes alone could become a major public health crisis. Can we reverse the obesity trend across America? Time will tell -- I sure hope we can.

Healthy Santa
Simple physical activity and exercise can reduce your and your family's risk of premature mortality, in general, and of coronary heart disease, hypertension, cancer, and diabetes mellitus. If Santa can do it, we can too! Just don't forget to get a medical check up first and get your Doc's okay.

Enjoy this humorous Santa's Boot Camp video, which was made a few years ago courtesy of the Ministry of Fun Movies on YouTube. The message is timeless:

Whatever your inspiration, incorporate exercise and physical activity into your lifestyle!

Happy Holidays from GardenCuizine
and
Best Wishes for a Happy,
"Healthy" New Year

Related Links
CDC U.S. Obesity Trends
American Heart Association Overweight and Obesity – Statistics

Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Healthy, Homemade DOG Treats

All Natural
Healthy, Holly DOG Treats
with Peanut Butter and Molasses!

Low Fat, Low Sodium

Today, a member of the Food and Culinary Professionals Group of the American Dietetic Association asked me if I had a recipe for healthy, homemade Dog biscuits. Hmmmm, I thought...of all the recipes and baking that I do, I really didn't have a tried and true recipe for dog biscuits. Usually we cheat and purchase store-bought.

After quickly looking at the ingredients on the box of our dog Holly's favorite dog biscuits, I whipped up this recipe for a quick and easy homemade version. When you make dog treats at home, you control the quality of and exactly how much of each ingredient your pet will get.  

Note that on the package of store-bought pet treats, FDA pet product labels are different than people food nutrition facts labels. For example, a box of dog biscuits lists ingredients in the order of predominance by weight and may show Guaranteed Analysis of crude fat, protein and fiber percentages.

Holly responded to her invitation to be our taste tester with a series of happy barks before devouring her doggie samples. Watching Holly lick her chops and bark for more was her approval that dogs will love these healthy, all natural treats!

Holiday Fun
Don't leave out your friends! Healthy, Holly Dog Treats make a fun gift to bring to a Holiday or dinner party of dog loving friends. Baggie up the fresh baked treats after they have thoroughly cooled and be sure to clearly label them as DOG treats with peanut butter.

Bow-Wowzer Gift
Doggie treat jars can be purchased at discount stores. They make a thoughtful gift when filled with healthy dog treats and decorated with festive ribbon and a homemade gift card.

For families and friends with peanut allergies, be sure to let them know the ingredients, or omit the peanut butter and substitute SoyNut Butter.
Putting it all together
Yields: approximately 4 dozen, 2 inch (5cm) treats
Preheat oven to 350° F (177° C)

Ingredients
2 1/2 cups (312g) unbleached white whole wheat flour
1/2 cup (40g) quick cooking rolled oats
1 Tablespoon (10g) milled flax seeds
1 Tablespoon (4g) nonfat dry milk
1 Tablespoon Brewers yeast (optional - adds minerals, B vitamins, protein and fiber)
1/2 teaspoon (2g) baking powder
1/4 teaspoon (1g) baking soda
1/4 teaspoon (3g) salt

2 eggs
1/4 cup (59g) water
1/4 cup (65g) peanut butter (we use natural, no salt)
1/4 cup (54g) canola oil
1/3 cup (112g) black strap molasses

• In a bowl, whisk together all the dry ingredients, set aside
• In another, main mixing bowl - mix together the peanut butter and oil; add the eggs
• Beat in the molasses and water
• Add the dry ingredients and mix until blended
• Divide the dough in half, forming even balls with your hands. Flatten them into round disks and wrap in clear wrap
• Refrigerate for a few hours or overnight before using
• Roll out the dough just like people cookies and cut out using cookie cutters -- have fun! They all don't have to be dog bone shaped; Holly loves all shapes, especially dogs and cats
• Place on foil lined baking sheets (no need to oil or spray)
  

Bake for 12 minutes. Remove and cool, leaving on baking sheet. Turn the dog biscuits over and bake again for another 8-10 minutes. This will make the cookies harder and more crunchy, similar to twice-baked biscotti cookies. 

GardenCuizine Nutrition Analysis: based on USDA Nutrient data for people
Serving size 1 biscuit (1/48 of recipe, 13g): calories 46, calories from fat 19, total fat 2g (3%DV), saturated fat 0, trans fat 0, cholesterol 9mg, sodium 29mg (1%DV), total carbohydrate 6g, dietary fiber 1g (3%DV), sugars 2g, protein 1g 

Photos and recipe Copyright © 2009 Wind. All rights reserved.Rev. 11/18/11

Unknown Cats in your Garden?

Unknown Cats in your Garden?

If the unknown cats in your garden are not your own or your neighbor's, it is likely they are neighborhood feral cats. I was shocked to find feral cats in our backyard garden. And now that my family and I are aware of them, we see feral cats everywhere.

Maryann Mott, of National Geographic News reported in 2004, that according to feline experts, there were 70 million feral cats living in the United States. Today, 5 years later, we know the estimate would be even higher. Mott suggested the high feral cat population was due to weak efforts in controlling populations, and the fact that cat's reproduce so fast.

After finding -- not one, but four -- feral cats in our home garden, I was inspired to write the story, 'Tango the Garden Cat'.

Tango, the Garden Cat part 3: Home for Christmas
'Tango the Garden Cat' is a 3-part mini-series. The third and last part of this feral cat garden story, 'Home for Christmas', will be published December 23, 3009 on the website of Dave's Garden. You can read the story that day or you can find the story anytime after that on Dave's Garden, or by an online search (Google, etc).

What can you do to help feral cats in your community?
Trap, Neuter, Return (TNR). TNR has been shown to humanely reduce unwanted feral cats. Learn more from this informative video presented by The Humane Society of the United States.



Read Tango's Story
Tango the Garden Cat part 1: Tango Arrives by Diana Wind
Tango the Garden Cat part 2: Tango's Garden Adventure 
Tango the Garden Cat part 3: Home for Christmas

Related Links:
Keeping cats out of gardens and yards, Neighboorhood Cats
The Humane Society
Effectively Managing Feral Cats DVD, The Humane Society
Alley Cat Allies
Managing a feral cat colony, Neighborhood Cats
ASPCA
U.S. Faces Growing Feral Cat Problem by Maryann Mott

http://www.mooresartgallery.com/ Carol Moore, ARTIST for the Tango mini-series

Video by The Humane Society of the U.S. Trap-Neuter-Return (TNR) is a strategy for improving the lives of feral cats and reducing their numbers.

GardenCuizine Recipe: Cranberry Acai Jelly

Whole Berry

Cranberry ~Açai Jelly

--> -->Fresh whole berry cranberries line the markets during the holiday season of Thanksgiving and Christmas. Cranberries freeze great, making November and December a good time to stock up on whole cranberries. Cranberries can add nutrition to your meals throughout the year.
This year, our fresh whole cranberries were purchased at Wegmans at one of their South Jersey locations. The berries we happened to buy were from Cranberry Connections, a Joesph J. White corporation. White's Cranberry farm is located in South Jersey's Pine Barrens and is on the National Registry of Historic Landmarks.

Cranberry Health BenefitsFruits, especially berries, provide high quality phenol antioxidants.[1] Phenol antioxidants protect low density lipoproteins (LDL-the bad cholesterol) from oxidizing. Why is this good? One reason is that when LDL gets oxidized it can lead to foam cells that build up (along with other cellular matter) in the subendothial space of blood vessels, contributing towards atherosclerosis and heart disease.
Interestingly, cranberries are not ranked among the top in U.S. per capita consumption. According to the USDA, the top three consumed fruits with phenol antioxidants are Bananas, Apples and Grapes; even though the top three fruits highest in phenol antioxidants are: Cranberries (#1), Pears, and Red Grapes.
Cranberries have other health benefits too; they have flavonoids, Vitamin C and naturally occurring proanthocyanidins.
ProanthocyanidinsCranberry juice and products are known to help maintain urinary tract health. The majority (80-90%) of all Urinary Tract Infections (UTI) are caused by E. coli bacteria. Individuals with diabetes are more susceptible to UTI infections. Cranberries help this condition by their proanthocyanidins that contain strong bacterial anti-adhesion properties. Proanthocyanidins keep the bacteria from adhering to cell walls in the bladder.

--> Cooking with whole CranberriesWhole cranberries are tart and are usually prepared with an added sweetener. Cranberries are excellent for juices, as well as in side dishes, sauces, muffins, breads, pies, tarts, fruit crisps, cobblers and the all American favorite -- cranberry jelly. Cranberries are naturally high in pectin, which is why added pectin is not required in homemade cranberry jelly.

For something different and to add even more nutrients to Cranberry jelly, I added freeze-dried Açai berry powder, which you can find in health food stores and gourmet markets.
Presentation
For the best table presentation, pour the cooked liquid mixture directly into your chosen serving dish. The cranberry jelly gels directly in the serving dish. We have a favorite glass dish that I use, that I would not want to see crack from heat stress, which is why it is important to let the hot jelly cool a few minutes before transferring.
Putting it all together
Yields: 735g, (approximately 2 1/4 cups) serves 12

Ingredients:
12 oz (1pkg, 336g) whole berry Cranberries
3/4 cup (150g) Sugar
1/2 cup (118ml) Mango nectar or Orange juice
1/2 cup (118ml) Water
Orange zest from 1/2 orange, or 2T minced candied orange peel

6 grams organic
--> Açai powder

This recipe is fast and easy and is best made a day in advance for optimum gelation.

• Wash and strain the berries
• In a small stock pot add all the ingredients except the Açai powder. Over high heat, stir to incorporate. When the mixture begins to boil, reduce heat to medium.
• Cook on medium heat for 15 minutes, stirring occasionally. The berries will burst open as they cook. Sometimes, I squish some of the berries on the sides of the pot with a wooden stirring spoon. When the mixture appears to be a desirable texture, turn off the heat.
• Stir in the

-->Açai powder. Do not stir after this point.

Before transferring to your serving container, set aside to cool for 7-10 minutes (not much longer or it will set up)

Pour into serving bowl, allow to cool unrefrigerated

When no longer steaming hot, refrigerate overnight or until well chilled and set

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values
Good Source: Vitamin C
1/12 of recipe, serving size: 61g, Calories 69, Calories from fat:2.9, total fat: 0.3g (0%DV), Saturated fat: (0%DV), Omega-3 FA:10mg, Omega-6 FA:64mg, Vitamin C ~7mg (~12%DV), Sugars: ~14.g, Dietary fiber: ~1.3g (~5%DV)
Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.
Copyright © 2009 Wind. All rights reserved.

Related Links:

-->Superfruit ~ Acai Berry, Euterpe oleraceaAbout Joseph J. White Cranberry Farm
Classic Cranberry Orange Relish

-->Ocean Spray® Cranberry Recipes
-->

USDA Database for the Proanthocyanidin Content of Selected Foods

-->

References:
[1] Vinson J.A., Su X., Zubik L., Bose P; Phenol Antioxidant Quantity and Quality in Foods: Fruits, J. Agric. Food Chem. 2001, 49, p 5315-532

-->

GardenCuizine Recipe: Healthy Borscht

Healthy Beetroot Borscht

Beets (Beta vulgaris) are easy and fun to grow, with excellent heirloom and hybrid beet cultivars to select from. We've only tried 'Chicago Red' so far, a typical all-purpose, red beet. Next season I hope to try Italian heirloom 'Chioggia (Bassano)', a jazzy, two-toned, red and white striped variety that arrived in the U.S. before 1865.

My favorite photo with beets was featured in my first Dave's Garden article, 'Mommy, look what I picked...'. Little Michalah shows off her bountiful harvest of fresh beets that she helped dig up with her Grandmother.

All parts of the beet can be used in recipes. Beet greens can be added to soups or sauteed. Beet leaves are a bit thick to add raw to salad, but taste good when picked young and tender or sliced thin enough. Beet roots can served many ways, including in juice bar drinks, pickled, shredded raw, cooked and diced on salads. Beets are the star in borscht -- a more sweet than sour soup.

Beetroot borscht can be served hot or cold, but is truly a comfort foot when served hot with a side of wholegrain bread. Borscht is a favorite in many countries including Lithuania, Russia, Poland, Ukraine and Romania. Poland, borscht (barszcz) is made with dumplings and parsnips. Ukrainian recipes often add potatoes. Romanian borscht (borș) includes fermented bran in the broth base. Your borscht can include meat, potatoes, parsnips, beans, bay leaves, lemon juice, vinegar or whatever your fancy.

You'll see in my soup recipes, unless the soup is a meat flavored soup, I prefer veggie bases made on the spot from carrots, celery, onions, fresh herbs and spices. The flavors are always delicious, and your vegetarian family and/or friends can enjoy it too!

GardenCuizine's borscht is nutritious, low-fat and on the lighter side, making it a nice accompaniment to a full course meal.
A few tips about this recipe

• Don't stress out or get hung up with measuring ingredients. Soups are not an exact science like baked goods -- a bit more or less will not ruin the recipe.
• Our garden was a hot pepper factory this summer! Hot peppers make a tasty addition to borscht. If you don't have any hot peppers around, season to taste with a little hot sauce. Adding just enough hot spicy flavor is a great way to trick your taste buds into enjoying lower sodium foods.
• I used regular canned tomato sauce in this recipe, rather than salt free. It's the main contributor of sodium in this soup. You won't need to add additional salt.
• Fresh dill lends itself to freezing well. Rinse it and place it in an airtight baggie in the freezer and use as needed. It will stay green and will always be available for recipes when needed.
• Use the beet cooking liquid in your soup to avoid losing water soluble vitamins and nutrients, such as: thiamin (vitamin B1), riboflavin (vitamin B2), niacin, vitamin B6, folate, biotin, pantothenic acid, and vitamin C.

Putting it all togetherYields: a healthy pot full! 10 Servings

Ingredients:
3 large (or 4, 2-inch) fresh beets
10 cups water (approximately 8 cups beet cooking liquid and 2 cups water)1 Tablespoon Olive Oil
1 cup (128g) chopped carrots
1 cup (160g) chopped onions
1 cup (101g) chopped celery
1 small hot pepper (or hot sauce to taste)
1 teaspoon (1 clove) minced garlic
1/2 green cabbage (454g), sliced thin8-ounce can tomato sauce
2 Tablespoons sugar (optional)
1/2 teaspoon black pepper
1 Tablespoon fresh dill

1/4 cup chopped fresh parsley
sour cream, plain yogurt or creme fraiche
fresh dill or parsley for garnish

• Rinse off the beets and cut of the greens, save them for future use in other recipes. Place the beets in a large (non reactive) stock pot and cover them with water. Bring to boil, cover and simmer for 45 minutes or until tender when pierced. Turn the heat off and let the beats sit in the hot water while you work on the rest of the prep.

Reminder: save the beet cooking liquid for the soup

• Chop carrots, celery and onion, set aside
• Save the beet water for the borscht. Take the beets out of the hot water using tongs and let cool off in a bowl
• In another large soup pot, on medium heat, add the oil. When the oil is hot, add the chopped mirepoix (carrots, celery, onion) and the hot pepper. Let cook for 5-10 minutes. While this is cooking, return to the beets.
• Peel all the beets. The skins easily rub off cooked beets with your fingers.

Toss the beet skins in your compost pile!

• Dice half of beets, set aside
• Puree the remaining beets with 2 cups of the beet water. You can do this in a blender or in a deep pot (to avoid getting beet juice splashed on yourself) using a hand held submersion blender (one of my favorite kitchen tools). Return to your cooking veggies...
• Stir in garlic and dill
• Add sliced cabbage, continue to stir, cooking down for another 5-10 minutes
• Add tomato sauce, save the can
• Refill the 8oz. tomato sauce can two times with water and add it to the pot.
• Add beet cooking water to the pot too. Note: when beets boil some sediment settles to the bottom of the pot. Try not to add that part.
  
• Add more water to the soup pot if you think it needs more liquid
• Add sugar and black pepper
• Stir, cover and simmer until all the ingredients are tender
• Stir in fresh parsley
• Serve with a dollop of sour cream, yogurt or creme fraiche
• Garnish with a fresh sprig of parsley or dill

Related Links:We Got the Beet Dave's Garden article by Tamara Galbralth

GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values
Excellent Source: Vitamin A, Vitamin C, Vitamin K
Good Source: Dietary Fiber, Folate, Manganese
1/10 of recipe, serving size: 380g (~1cup), Calories 60, Calories from fat: 13, total fat: 1.5g (2%DV), Saturated fat: 0.2g (1%DV), Omega-3 FA ~13mg, Omega-6 FA ~190mg, Vitamin A 2449IU (49%DV), Vitamin C 26mg (43%DV), Vitamin K ~41mcg (~51%DV), Cholesterol 0mg, Sodium 152mg, Dietary fiber: 3g (13%DV), Protein: 2g (3%DV), Folate: ~65mcg (~16%DV)%DV), Manganese: ~0.2mg (~12%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.
Nutrition Label courtesy of NutritionData.com
Photo and Recipe Copyright © 2009 Wind. All rights reserved.

GardenCuizine Recipe: Halloween Deviled Spider Eggs

Deviled Spider Eggs

I have seen some fascinating spiders and webs in the garden, especially Orbweavers (Argiope). These spider deviled eggs were inspired by a recipe in Sunset Magazine and were created for a devilish Halloween appetizer. They can also be prepared without the spider olive décor, and served as classic deviled eggs.

You will love this recipe for healthy deviled eggs with ZERO saturated fat and LOW, practically zero cholesterol. That’s right, these hard cooked eggs are LOW in cholesterol with absolutely ZERO saturated fat. Regular deviled eggs, even if made with low fat mayonnaise, would contain saturated fat and over 100mg of cholesterol!

How can these healthy deviled eggs be possible? Get rid of the yolks. Chickpea hummus is the perfect color and a healthy alternative for the egg yolks that are notoriously high in cholesterol. Hummus can be easily made from scratch at home, or is readily available at the market. I used a commercial mild garlic flavored hummus for this recipe.
 
Ingredients:
6 eggs
1 cup hummus
1 Tablespoon sour cream
½ teaspoon curry powder
¼ teaspoon turmeric
¼ teaspoon dried mustard
Sprinkle Hungarian paprika
Olives for spiders
Salt and fresh ground black pepper to taste

Putting it all together

• Hard boil the eggs, cool and peel. Slice the eggs in half and dispose of the yolks.
• Season the egg whites with salt and pepper
• In a small mixing bowl mix the remaining ingredients and fill the egg white halves.
• Sprinkle the tops with Hungarian paprika
• decorate with sliced olives to make a spider design as shown

I used olives (with pits) that come in different colors, rather than canned black olives. Actual spiders (arachnids) do come in all colors. And just fyi, they have 8 legs.

Happy Halloween!
 
GardenCuizine Nutrition Analysis: Calculated from USDA nutrient values 1/12 of recipe, serving size: 38g, Calories 44, Calories from fat: 18, total fat: 2g, Saturated fat: 0g, Cholesterol 0.5mg, Sodium 106mg, Dietary fiber: 1g, Protein: 3g, Folate: 18mcg (4%DV), Riboflavin: 0.1 mg (5%DV), Manganese: 0.2mg (8%DV), Selenium: 4mcg (6%DV)

Percent Daily Values (%DV) are reference values for adults and children age 4 or older, and are based on a 2,000 calorie diet. Your personal daily values may be higher or lower based on your individual needs.
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