Grow Garlic (Allium sativum) in your Kitchen, School or Hospital Garden #GardenCuizine

Grow Garlic Allium sativum

You can easily and sustainably grow your own garlic. A single clove grows into a whole bulb! Fresh garlic adds great flavor and nutrition to foods. When roasted, the flavor becomes sweet. Roasted garlic* is delicious added to vegetable dishes or as a spread on homemade whole grain bread. Most people think garlic is garlic. But did you know there are literally hundreds of different types of garlic with differing degree of garlic taste and flavors? Typical supermarket bulbs are large and bright white and usually come from China, the worlds biggest producer.

Purchase garlic from a supplier or, if you don’t mind not knowing exactly what the variety is, pick up fresh bulbs at your farmers market and plant the cloves. Select firm, organic bulbs (non-organic bulbs may have been treated to hinder sprouting). Garlic from suppliers is usually shipped late September or early October. 

Garlic Varieties
Garlic species are divided into softnecks var. sativum and hardneck var. ophioscorodon.

Hardnecks– are cold hardy with stronger garlic flavor. Hardneck varieties grow scapes. You can cut off and use the mild flavored herbal scapes as you would garlic chives in your recipes. The main hardneck types are Rocambole, Purple Stripe and Porcelain. Varieties include: Duganski, Deerfield Purple, German Extra Hardy, Purple Glazer and Rossa di Sulmona. Dig up and harvest the garlic bulbs after their green growing stalks turn brown, in June or July. 

Softnecks – have milder garlic flavor and are ready to dig up sooner (sometimes by April) than Hardneck varieties. Softneck garlic is usually the type sold in supermarkets because they have a longer shelf life. They are not as cold hardy and can be grown in warmer climates. The main types are Artichokes and Silverskins. Homegrown softneck garlic can be traditionally braided and hung in your kitchen. Varieties include Early Italian White, Early Italian Purple, Italian Late, White Sicilian and Chinese Pink. 

Elephant Garlic
Allium ampeloprasum is very mild in flavor and is not really a true garlic.

Easy to Grow

Garlic, along with onions, leeks and shallots are members of the Alliaceae family and are really easy to grow. Children can be big helpers too when it comes to planting garlic. Garlic cloves are large - the perfect size for little fingers to grip and push into the soil. 

Planting Garlic  
Fall-planted garlic works well for Northern and gardeners who have cold winters. Gardeners in Southern areas, with mild winter weather, can plant garlic in late winter or early spring. Garlic can be planted in rows in prepared garden beds or can be grown as a companion plant alongside some plants (cabbage, beets, roses) because of garlic's natural pesticide properties. 

• First break apart the bulb, separating the cloves. Each individual clove will mature into whole bulb of garlic by the following summer. There is no need to peel each clove. 
• Using a small shovel or trowel, make a trench a few inches deep for how ever many rows you wish to plant. 
• I then like to push my finger in the soil before putting in each clove. The space between each clove should be around 3-4-inches to assure room in between for the clove to grow into a bulb. 
• Position each clove flat side down in each hole with the pointed tip up (roots grow down from the flat part).  
• After you get all the cloves in the dirt, position stakes or signs so you remember where they're planted.
• Cover the cloves up with dirt, gently patting down the soil. No need to water them. Let mother nature do the rest.

Green shoots will emerge in the spring. In Northern gardens and those with cold winters, if they start to sprout before the first frost, don’t worry. Just leave them alone. The garlic will stop growing when it gets cold and resume again in the spring. The important thing is to plant the cloves in the fall so their root systems get started.
 
Garlic is hardy and will grow in most soils. For the best garlic, horticulturists recommend growing your bulbs in rich, well composted soil. We grow ours in a raised bed, and mix in compost annually.
Related links:
Gourmet Garlic Gardens click on the link and scroll down for great photos!
Garlic and Organosulphur Compounds 
Garlic
Fruits and Veggies More matters Garlic
Blog article and photos copyright ©2011 D.Wind. All rights reserved.

Healthy Food | Healthy Planet #njhealthy #GardenCuizine

Healthy Food | Healthy Planet

The live webcast of the Healthy Food, Healthy Planet Conference in Washington DC was held today, October 26, 2011 from 8:30 to 10:30 am. The Honorable Tom Vilsack, U.S. Department of Agriculture Secretary, joined a panel of experts for an engaging discussion on new paradigms for ensuring a future of enough food for our growing population while maintaining a healthy planet.

By the end of this year, projections estimate that the world’s population will reach seven billion people, growing to nine billion by 2050. That is a lot of mouths to feed. In order to do this, food production will need to grow 70-100 percent during a time of uncertain environmental changes, destabilized agri-foods market and continued global economic turmoil.

The Secretary kicked off the session speaking for 10 minutes about Healthy Food, Healthy Planet concerns. Vilsack supported the MyPlate icon as a simple graphic that gives you a sense of what a balanced, healthy meal should look like.

Matthew Cooper, editor of National Journal Daily then moderated the all male panel asking questions of sustainability, malnutrition, food security and environmental impact with an emphasis on how to feed a growing planet.

Meet the Panel

• John Reilly, BCFN Advisory Board Member, senior lecturer, MIT Sloan School of Management, co-director, Joint Program on the Science and Policy of Global Change, Center for Environmental Policy Research
• Ken Cook, president and co-Founder, Environmental Working Group
• The Honorable Dan Glickman, former secretary, U.S. Department of Agriculture; senior fellow at the Bipartisan Policy Center
• Corby Kummer, senior editor, The Atlantic

John Reilly said many people eat foods that are bad for their health and that those foods are bad for the planet. He suggested eating healthy foods and that those foods are better for the planet. Reilly pointed out climate change should be an issue of priority.

Ken Cook agreed with Reilly that eating good food was good for the planet adding, “Organic is now a 30 billion dollar business in this country.” Cook pointed out that thanks to stores like Whole Foods, Safeway and Walmart, organic food demand will increase production. He acknowledged that so far, “We’re not doing a good job in matching production.” And, "We are under investing in organic." Cook encouraged continued open dialog with regards to the farm bill and that the Food Stamp program is the bills top priority. Further along in the discussion when Cooper asked Cook what he would change if he could. He said, “I would use the school lunch program. Educate them early on. It would support thousands of farmers to grow more fruits and vegetables.”
 
Former USDA secretary Dan Glickman brought up as he called it, “The enormous problem of obesity.” This was apparent to him while on a recent trip to Disney. “This is not a simple solution,” he said. Glickman mentioned how food and nutrition get more focus in schools than physical activity. When asked what would he change if he could. Glickman responded, “To try and relieve poverty.” He added, “I’d have a research agenda to help meet climate change, drought, disease and pests.”

Corby Kummer chimed in about obesity, citing sugared beverages as one measure to consider. In the case of organic foods, Kummer thought that organic is safer for the health of the earth and for farm workers. He was all for helping small farmers to continue to make a living. Kummer said a priority for him was getting fruits and vegetables into the hands of people in need.
 
Glickman concluded that for the first time in history we can expect to see more and more input and conversion about food and climate change.

Related Links: 
The Farm Bill Oregon Dietetic Association 
USDA Ag Secretary Vilsack's 2012 Farm Bill priorities
Wildlife and the Farm Bill
National Sustainable Agriculture Coalition
Learn about the Farm Bill
"Covering much more than just farms, the federal Food, Conservation and Energy Act (Public Law 110-246), or Farm Bill for short, is a wide-ranging package of laws governing food, fiber, nutrition assistance, conservation, energy, rural development and other related policies. Since its initial passage in 1933, a new iteration of the Farm Bill has been reauthorized every four to six years. Natural resource conservation made its first major appearance in the 1985 bill." 
Blog Article Copyright ©2011 D.Wind. All rights reserved.

Jerusalem Artichoke Sunflowers * Nutritious * Delicious edible tubers (Helianthus tuberosus) #GardenCuizine

Jerusalem Artichoke (Helianthus tuberosus)

Jerusalem artichokes were first written about in 1605 by an explorer named Champlain who observed Native Americans growing them along with corn and beans on Cape Cod. Also known as Sunchokes, this 8 to 10 foot perennial sunflower is hardy to USDA zones 4a – 9b. The plants thrive in full sun. We had a patch slowly die off because a nearby cherry tree grew larger and shaded the area. This year we were happy to see some Sunchokes reseeded and emerged 10-feet away, in full sun.  

When you plant them, pick a spot where you want them to stay. They grow tall. The plants bloom late summer and the flowers are small considering the plants tall stature. Sunchokes grow carefree and are considered a weed by some.  

Sunchoke Tubers or Seeds
Order Sunchoke tubers or seeds from garden catalogs. They come in many varieties. You can also buy Jerusalem artichoke tubers at grocery markets like Whole Foods. The tubers look like ginger roots. For an easy way to start your own Jerusalem artichoke sunflower patch, plant them in a special yard or garden spot in spring, early summer or before a frost when you plant garlic. 

Harvesting

Sunchoke tubers for harvesting can be dug up after the first frost and washed, stored and eaten raw or cooked. They are an excellent source of iron and thiamine. Jerusalem artichokes also provide a good source of dietary fiber*, vitamin C, niacin and potassium. Add raw, peeled and sliced Sunchokes to garden salads. Sunchokes can also be roasted or added to soups, stews or stir-fries. 

Roasted Sunchokes: cut unpeeled tubers into nugget sizes, drizzle with olive oil and toss with a light seasoning of Parmesan cheese, black pepper, garlic powder and rosemary. Bake in a preheated 375°F oven, turning occasionally, as you would oven roasted potato fries.

Buon Appetito!

    * Sunchokes contain inulin, a healthful, prebiotic, soluble fiber that is also found in chicory, jicama, asparagus, bananas, garlic and onions.

GardenCuizine Nutrition analysis: calculated from USDA nutrient values 
Excellent source: Iron, Thiamine (Vitamin B1)  
Good source: Dietary Fiber, Vitamin C, Niacin (Vitamin B3), Potassium  

1 cup sliced raw Jerusalem artichokes (150g): 109 calories, total carbohydrate 26g, calories from fat 0, total fat 0, Protein 3g (6%DV), dietary Fiber 2g (10%DV), Vitamin C (10%DV), iron 5mg (28%DV), Thiamin .3mg (20%DV), Niacin 2mg (10%DV), Potassium 643mg (18%DV) 

Related Links: Jerusalem Artichoke Ohio State University Extension 
Prebiotics as “Good Carbs” by Carol Ann Brannon, MS, RD, LD - Today’s Dietitian 
Sunchokes Shine on Menus  
Percent Daily Values (%DV) are reference values based on eating 2,000 calories for adults and children age 4 or older. Your daily values may be higher or lower based on your individual needs.
Blog Article and photo Copyright © 2011 D.Wind. All rights reserved.

Preserving Your Grape Harvest * Reduced Sugar Jelly @Canvolution @dgdave #GardenCuizine

Reduced Sugar Grape Jelly 

using home grown organic red grapes

Harry and I have been learning about and growing organic grapes for several years now. We have a few varieties, red Vitis labrusca and green Interlaken grapes, Vitis labrusca uva variedad Interlaken. The grapes grow along a split rail fence in full sun. In 2008, my online article with recipe, A Beginner's Guide to Making Jam or Jelly, was published on Dave's Garden. It's been popular, with over 17,000 people reading it so far. 

This year I added another sequel about our jelly making adventures. Our late summer red grape harvest inspired us to make jelly again, only this time we made it with much less added sugar. And...yes...it gelled! (yay, a big achievement for us). The lower sugar jelly tasted plenty sweet and delicious too.

We were able to cut half of the sugar from our original recipe by using a type of pectin that does not depend on using high added sugar. Read more about it.

Here is the link for the article and recipe:  

Homemade Reduced Sugar Grape Jelly by Diana Wind

I'm glad Connie Sumberg, partner in Workstead Industries (Pomona's Pectin) approves! 

***

Pomona's Pectin, For Jam & Jelly "I am very impressed with your article: lovely pictures & a well written, correct jelly making process. When using concord grapes, I would highly recommend letting the juice sit overnight & then pouring it off without the sediment. Crystals in your jelly are like pieces of glass."
~ Connie    Facebook - September 22 at 11:35am ·

Related Link 

Pomona's Universal Pectin

Photo collage and blog article Copyright ©2011 D.Wind. All rights reserved.

First @LetsMove Tweetup @WhiteHouse Garden @ObamaFoodorama @patchesmagarro #WHTweetup #GardenCuizine

First @LetsMove Tweetup 

Wednesday, October 5th

First Lady Michelle Obama will be hosting local students and some privileged Twitter guests to the first White House "tweetup" for their 2011 Fall Garden Harvest - October 5, 2011.

Students from Bancroft Elementary School and Harriet Tubman Elementary School helped get the garden started in the spring. They planted spinach, cauliflower, cabbage, kale, peas, beets and Swiss chard. White House Horticulturist Dale Haney may have added even more healthy veggies to the garden too. 
 
 

What does the White House do with their Garden Harvest?  
Jesse Lee posted on the White House blog (March 2009) that the delicious veggies grown in the White House garden are cooked in the White House Kitchen and given to Miriam's Kitchen, which serves the homeless in Washington, DC.
 

Who does the Cooking?  
In the White House kitchen, you'll find Executive Chef Cristeta Comerford and her Assistant Chef Sam Kass, who is also Senior Policy Adviser for Healthy Food Initiatives. William "Bill" Yosses is the White House Executive Pastry Chef and coauthor of the book Desserts For Dummies. I had the pleasure of assisting his successor, Thaddeus DuBois, at Borgata the Event, which was held at the Supper Club in NY city, before he took the job at the White House. It was great fun and an honor to arrive by limousine with the Dean of the Academy of Culinary Arts, Mays Landing, NJ.
 
Happy and Healthy Gardening!  
During all the White House garden excitement, I’ll be studying for the RD exam and planting arugula, lettuce and harvesting what seem to be an endless supply of Serrano peppers, as well as Thai peppers, tomatillos and basil. Unlike TX, we've had lots of rain the past few months. I only wish we had planted okra this year.

Related Links:  
Let's Move
Childhood Overweight and Obesity Prevention Initiative
Let’s Move Start a Community Garden
Chefs Move to School  
Let's Move! 'Followers' Invited to White House for Annual Fall Harvest by Takia McClendon 
Photo White House Executive Chef Cristeta Comerford courtesy of Tina Hager, Wikimedia Commons
Blog Article and Tweetup pic Copyright 2011 D.Wind. All rights reserved.

What to do about Food Chemicals Eaten in Small Amounts? @marionnestle #GardenCuizine

Chemicals in Health Foods

Sustainable > Garden > Organic > No matter how healthy you may try and eat, it’s practically impossible to avoid food chemicals. We live in a world surrounded by products and foods created by scientists and flavor chemists. Food chemicals enhance or preserve food. Unless you grow your own, even plain and pure garden produce may be pretreated with chemicals to prevent sprouting and prolong shelf life. All food chemicals and additives are regulated. Some are considered Generally Recognized as Safe (GRAS) by the FDA. 

GRAS list items by definition, are not considered food additives. And, not all GRAS list items are synthetic chemical flavorings or preservatives. Certain herbs, spices, seeds, essential oils and natural extracts are also listed.

Some food chemicals have become controversial to those seeking good health. Some ask, "Why doesn't the FDA ban all unhealthy chemicals?" Good question. I'd like to believe the science just doesn’t support that decision or they would. But, why did Canada declare BPA as a toxic substance last year? BPA is banned for use in baby bottles too, in both Europe and Canada. To me, this negates all the reassuring news reported by the American Chemistry Council that BPA has not been proven to be dangerous, not even to infants and children.  

This leaves it up to us to read product labels and eat foods containing chemicals of concern with discretion. The Center for Science and Public Interest recommends avoiding:

• Sodium nitrite
• Saccharin, Aspartame (Nutrasweet), Acesulfame-K
• Butylated Hydroxyanisole (BHA)
• Partially hydrogenated vegetable oil (trans fats)
• Potassium bromate
• Olestra
• Food Dyes

Not all food chemicals are bad. Among health practitioners, the general consensus is that the benefits outweigh the risks; especially, for those used as preservatives to prevent potentially dangerous microorganisms and bacteria.

Marion Nestle with a Ph.D. in molecular biology and a Masters degree in public health nutrition recently addressed this topic of food chemicals on her Food Politics blog. Rather than posting a long comment on her blog, you can read my comments here. My least favorite food chemicals include: food dyes, sodium benzoate and BPA (Bisphenol A).

Food Dyes

Food dyes have made health news with some studies that suggest an association with ADHD. My dislike for food dyes began while working as a pastry chef in a French Patisserie. Black was the worst. We would squeeze all colors together to create black when we needed it. Truly a color in frosting you want to avoid. Food dyes are added to foods you wouldn't expect too, like yogurts, salad dressings, snacks and cereals. The Center for Science in the Public Interest recommends avoiding food dyes, specifically ARTIFICIAL COLORINGS: BLUE 2, GREEN 3, ORANGE B, RED 3, YELLOW 5, YELLOW 6.

Sodium benzoate
 
Sodium benzoate (C₇H₅NaO₂) does not occur naturally. It is made by the neutralization of benzoic acid with sodium bicarbonate, sodium carbonate, or sodium hydroxide. Its on the FDA’s GRAS (Generally Recognized as Safe) list. A decade ago, even the World Health Organization admitted there was limited science supporting its safety. Sodium benzoate is added to many foods, including: soda, syrup, margarine, olives, relish, jams and jellies, liquid pectin, pie fillings, low fat salad dressings and ready-made fruit salads.

BPA (Bisphenol A)

Since the 1950's, Bisphenol A (BPA) has been used in many things, primarily as an epoxy resin on metal food cans and as an ingredient in popular polycarbonate plastics. Plastics include everything from trash bags to baby bottles, food storage containers and even Ball® brand canning lids (plastic seals) used in home canning of wholesome, pure and natural foods from the garden. 

Even though BPA has been reported not to accumulate in the body and biological metabolites are excreted within 24 hours, I think the majority of us would prefer to limit exposure to this endocrine disruptor.

Note: For those wanting BPA-free canning lids. I've seen at least one company who markets them. I did write a letter to Ball® (Jarden Home Brands) last month and have yet to get a reply addressing this public concern.

Shop Smart
 
The best course of action may be to consume fewer processed foods and not buy products you believe to be inferior. When people buy foods made with food chemicals of concern, it casts a “vote of support, I like it” to the makers. Without a slip in sales, companies using these questionable ingredients will never have reason to reformulate their products with healthier alternatives.

>>> Edited October 6, 2011 

California Gov. Jerry Brown signed a new state law October 4, 2011 banning the sale of any baby bottles or cups that contain more than 0.1 parts per billion Bisphenol A. Other states in the US have also moved to ban BPA.

Related Links:  

What to do About Food Chemicals Eaten in Tiny Amounts by Marion Nestle 
Chemical Cuisine Center for Science in the Public Interest 
Frequently Asked Questions About GRAS

Artwork: Synthesis of polycarbonate from bisphenol-A and phosgene courtesy Roland1952 Wikipedia Free Documentation License
Blog Article Copyright ©2011 D.Wind. All rights reserved.

A Taste of Celtic Festival Music @CelticClassic @glengarrybhoys @Solasmusic @Bbridgetcleary @girsamusic

A Taste of Celtic Festival Music

The Celtic Classic attracted over 250,000 visitors to downtown Historic Bethlehem, PA,  this past weekend (September 23, 24 and 25th ). The Celtic festival was presented by the Celtic Cultural Alliance, a non-profit organization dedicated to preserving and promoting Celtic culture and heritage through education, music and traditional competitions in athletics, piping and dance.

The festival provided plenty of food vendors who offered primarily fare typical of outdoor public events. Finding fruits and vegetables in the sea of funnel cakes, nachos, fries and the like, was a bit challenging. Highland athletes, musicians and dancers would all benefit from eating energy dense foods, low in saturated fats, such as: fruits, vegetables, nuts, seeds, lean meats, fish, whole grains and pasta. Some healthful offerings were available and included: roasted corn-on-the-cob, water ice, fruit smoothies, water, fresh squeezed lemonade, milk, turkey legs, cinnamon glazed nuts, baked potatoes, baked sweets, baked beans, Shepherd's pie, Irish soda bread and Irish stew. And, for those willing to walk beyond the fairgrounds, just up the street, were several restaurants and shops. We discovered Thai Thai II, a wonderful Thai restaurant on Main Street during our stay.

Every concert, with the exception of Solas, was free. Solas tickets were only $10.00 pp - a mere token for the top quality performance they put on.

Related Links: Celtic Classic 
Irish Food, History and Traditions

Keep the Joy in Cooking and Eating. @HarvardHSPH vs @USDA MyPlate #GardenCuizine

Harvard’s version of MyPlate

Harvard School of Public Health and Harvard Medical School released their version of the US department of Agriculture's (USDA's) MyPlate icon a few days ago. Given the current rising obesity trend, it’s obvious that we humans love to eat with the majority of us unable to balance intake with energy expended. The need for disease prevention and nutrition education with help on how we can slim down our curvaceous figures and control our portion sizes has never been greater. The governments MyPlate icon was designed to be simple and easy to understand. Critics, including nutrition experts at Harvard, felt the MyPlate icon needed to say more. Harvard's Healthy Eating Plate was released September 14, 2011 and may be helpful to those with higher literacy levels eager for more specific information about what they should consume for good health.
 
Marion Nestle, author of the book, Food Politics, was right on top of this story. She posted the Harvard vs USDA news on her blog and asked her readers to weigh in on the subject. Comments are still flowing in, ranging from those in favor of Harvard’s Healthy Eating Plate to those who dislike some or all parts of it. Several of Nestle's readers said that portion sizes were not mentioned. I think portion sizes are indirectly implied by the segmented plate graphics. If one assumes a plate size of approximately 8-10-inches, a quarter of the plate for protein for example, would be approximately 4-6 ounces of meat or fish as recommended by the USDA.  It is the proportions of the food groups that are being emphasized with ratio of 3/4 plant foods to 1/4 lean protein.

Go Whole Grains!  
Harvard jumped right in and rather than saying, “Make half your daily grains whole grains,” they recommend whole grains... period. What better a time for that suggestion than during Whole Grains month in September!

Bring back Daily Fitness  
I like the 'Stay Active' fitness image Harvard shows too. We all need a constant reminder of the importance of daily physical activity, which was missing in the new MyPlate image.

 "Potatoes don’t Count"…say what? 
The garden gods got angry when they heard perhaps the most controversial of Harvard’s recommendations, which said, “… keep in mind that potatoes and french fries don’t count.” As a proud potato gardener, with all due respect to Harvard, I think they are wrong with that comment. Perhaps they meant that they don’t count because French fries are what most kids and non-veggie eating adults consider as their vegetable duJour. The trouble with potatoes is that they usually are prepared deep fried and can be high in fat and sodium. 

Potatoes vary in species with different nutrients found in each. Blue potatoes are high in antioxidants and other nutrients; one medium sweet potato is a good source of dietary fiber, B6 and potassium and an excellent source of Manganese and Vitamins A (21,907 IU, 438% DV!) and Vitamin C (22mg, 37%DV). In fact, just a plain medium baked potato is an excellent source of potassium, Vitamin C and B6, and a good source of dietary fiber, iron, magnesium and other nutrients.

Addition of Healthy Oils  

Harvard added Healthy Oils to their image, which was lacking in the USDA’s. Some are saying Harvards oil artwork is out of scale and too large. I'm glad they included it and think the size is okay, but the color inside should be much less (under the text, healthy oils) to better represent the need for only 3-6 teaspoons of oil per day, as recommended by the USDA. This would also be in keeping with the American Heart Associations (AHA) recommendations to limit total fat intake to less than 25–35 percent of total daily calories with saturated fat less than 7% of total calories and transfat less than 1% of total calories - leaving most fats to come from mono and polyunsaturated oils. The AHA notes healthy fats are also found in nuts, seeds and fish. 

Should Dairy be a food group?

Many people get frustrated over the obvious influence of food advocacy groups like the dairy and meat lobby's who exert their powerful influence during the creation of public nutrition education tools. Dairy products, especially low-fat and non-fat milk and yogurt products provide good sources of calcium and protein to people who can consume them. Interestingly, the majority of adults worldwide are lactose intolerant and are unable to digest the milk sugar lactose. Calcium is also found in tofu, almonds and many veggies, including bok choy, collards and kale, which is why people who avoid dairy products due to lactose intolerance or for vegan, ethnic or other reasons, can still be healthy. 

Harvard nutrition experts lessened dairy recommendations to 1-2 daily servings, rather than the USDA’s suggested 2-3 servings. They also suggest consuming beverages with limited sugar content such as water, coffee or tea and recommend no more than one small glass a day of juice.

Keep the Joy in Cooking and Eating

One of Nestle’s commentators caught my attention saying, “It’s a typically all-or-nothing Americanism, this notion that every meal should be structured around maximizing nutritional content. Where’s the pleasure or the variety in such a scheme?” She has a point. Food is an enriching cultural part of our lives and of course should be enjoyed. It’s rare to see anyone eat a structured plate at every meal. Perhaps in the future we’ll see a different logo altogether with two or more individuals gathered around a table sharing a meal with graphics of food groups on the table presenting the same overall good nutrition message: be active and eat lean proteins with most of your foods (3/4 of a plate) from plant foods to lower the risks of weight gain and chronic diseases.

Related Links: Harvard to USDA 
Harvard Plate v. USDA My Plant: an improvement? by Marion Nestle 
Harvard serves up its own 'Plate'
Harvard's section-by-section comparison 

Blog Article and potato photo Copyright © 2011 D.Wind. All rights reserved.

Check out CHIA, a beautiful salvia, an indegenous food, high in nutrients like flaxseed #GardenCuizine

Check out CHIA

Did you know Chia is a Salvia? Salvias are among my favorite flowers in the garden. Hummingbirds love them too. The special part about chia salvias is their energizing little seeds. Like flaxseeds, chia seeds are rich in nutrients, especially omega-3 essential fatty acids, dietary fiber, manganese, calcium and protein.

For more about Chia, check out this video and my online Chia article series at Dave's Garden:

• Check out CHIA - (part 1) a Super Salvia 
• Check out CHIA - (part 2) an Indigenous Food
• Check out CHIA - (part 3) Super Seed Nutrition 

Chia photo: Copyright ©2011 D.Wind. All rights reserved.

This morning our #Garden #Wildlife included Hawks in the Garden! @NWF

A Brief Tour 

of our South Jersey Backyard 

Veggie Garden in August

Today's Backyard Sightings:

• Hawks
• Tropical Cannas
• Asparagus ferns
• Tomatillo's
• Chicory blooms
• Wild Morning Glories
• Italian Basil
• Purslane - a weed you can eat!
• Horseradish
• Lady in Red Salvia
• Garlic chives
• Phlox

Garden plantings not mentioned in this video include: chia, dahlias, hibiscus, potatoes, tomatoes, peppers, parsley, shiso, dill, 'Pistou' basil, 'Summerlong' basil, rhubarb, strawberries, Swiss chard and Yvonne's salvia. 

I look forward to my next video stroll through the garden with you.

Happy Gardening!

Related Links:   
Create a Certified Wildlife Habitat
Purslane a source of Omega 3 fatty acids and antioxidants 
Tomatillo Nutrition 

#GardenCuizine #Recipe: Homemade Italian Crepe Manicotti

Once you, your family and friends taste melt-in-your-mouth crepe-style Italian manicotti made with homemade crepes rather than store bought manicotti pasta shells, you will always want to take the little bit of extra time it takes to make a batch of savory crepes and fill them. Crepe manicotti make any meal a special celebration with pleasing flavors and delicate, light, texture that hits the spot any time of year, including summertime.

Manicotti Ricotta Filling
fills 10-13 manicotti*

2lbs (907g) 1 large container part skim ricotta
8 oz (~226g) shredded part skim mozzarella, divided
1/2 cup (~113g) Pecorino Romano grated cheese, divided
1/4 cup (4 tablespoons; 5g) fresh parsley, divided (harvested from your garden if possible)
2 eggs (100g), whisked
1/4 teaspoon (~1.5g) salt
pinch ground black pepper
pinch fresh ground nutmeg

In a large bowl, hand stir using a rubber spatula: all the ricotta cheese, 1 cup of the mozzarella, 1/4 cup Pecorino Romano cheese (or Parmesan), 3 tablespoons chopped parsley and all the remaining ingredients (reserve the rest of the mozzarella, grated cheese and parsley for the topping). Set aside in the refrigerator until ready to use. 

Prepare a batch of savory Crepes

Check out GardenCuizine's savory crepe recipe
*Crepes make manicotti taste the most tender and delicious, but of course you can cook and use manicotti pasta shells with this ricotta filling recipe. If you use them instead, it helps to use a pastry bag with no tip (or a large round tip) to pipe out the filling into the manicotti shells. 

Putting it all together
serves 4-5; yields 10-13 crepe-style Italian Manicotti

Pomodoro (tomato) sauce (how much you use is up to you)
10-13 Crepes (or al dente cooked and drained manicotti pasta shells)
Ricotta filling
1/4 cup grated cheese
Remaining shredded mozzarella cheese
1 tablespoon of chopped fresh parsley 

• Spoon some Pomodoro pasta sauce on the bottom of your baking dish and set aside. 
• Fill each crepe, one at a time, with the ricotta filling. I use 3 small, 1-ounce scoops. Hand roll, leaving the sides open.
• Place each filled crepe, seam side down, in a 15x10x2-inch baking dish atop the sauce.
• Extra can be prepared in a small baking dish and cooked or frozen for a later meal.
• Top with additional sauce and a sprinkle of both grated Pecorino Romano and shredded mozzarella cheese; sprinkle with chopped fresh parsley  
• Cover with aluminum foil and bake at 350° F (177°C) for 30 minutes.
• Remove cover and bake for another 10-15 minutes or until edges are bubbly and cheese is slightly golden brown.
• Serve with meatballs or mussels and a generous garden salad.

Buon Appetito!  
GardenCuizine Nutrition Analysis per filled crepe: coming soon
Related Links: GardenCuizine about Classic Italian Pomodoro Sauce  
GardenCuizine Recipe: Pomodoro Sauce

#GardenCuizine #Recipe: Savory Crepes for homemade Italian Manicotti

Savory Crepes
~ Low Fat, Low Sodium ~

Savory Crepe Batter Recipe
yields 10-13, 7-inch crepes

3/4 cup all purpose unbleached flour
1/8 teaspoon salt
3 eggs
1/3 cup 2% milk
1/3 cup water
nonstick spray

• In a mixing bowl whisk together the flour and salt
• Add the eggs
• Pour 1/3 cup of milk directly into a measuring cup. Add water to the 2/3 cup mark. Add to the eggs and flour mixture
• Whisk together until combined
• Cover with clear wrap and set aside for 30 minutes to rest at room temperature (Food safety note: If your kitchen is hot with no air conditioning, let batter rest in your refrigerator and bring back to room temperature before using)
• Stir before using

Heat a small 7-8-inch non-stick skillet over medium high heat. Spray with non-stick pan spray. Using about 3 tablespoons of batter quickly and all at once (I use a 2oz ladle and fill it to just below the top) - pour the batter into the pan while simultaneously swirling the pan to spread the batter evenly to completely cover the bottom. You have to work fast because the batter is thin and will begin to cook as soon as it hits the pan.

After a few crepes you will develop your own technique. Cook until the bottom begins to get lightly browned then flip over and cook the other side (I use a small spatula and grab the edge with my fingers to flip). 

Remove from skillet and cool on a piece of wax or parchment paper. Repeat until all of the batter is used up. If some edges get a little crispy, don't worry because generally they will soften up again when they get used in your recipe.

Make Crepes Ahead
Crepes can be stacked up in single layers and frozen for later use. To prevent them from sticking together you can separate each crepe with a piece of parchment or wax paper. Cover them tightly with clear wrap and refrigerate or freeze for later use. Savory crepes work well in recipes like Italian crepe-style manicotti. 

Cooking for Company
If you are cooking for company, some of your guests may have never made a crepe, let alone seen them used in Italian crepe-style manicotti or other recipes. If you have room in your kitchen or your kitchen is an open kitchen and you feel up to it, your guests may enjoy watching the process! 
  
Buon Appetito!  

GardenCuizine Nutrition Analysis per crepe, 1/13 of recipe (26g): calculated from USDA nutrition data
Calories: 46 (2%DV); Total Fat: 1.3g (2%DV); Saturated Fat: 0.4g (2%DV); Cholesterol: 49mg (16%DV); Sodium: 42mg (2%DV); Potassium: 33mg (1%DV); Total Carbohydrate: 6g (2%DV); Dietary Fiber: 0.2g (1%DV); Protein: 2.4g (5%DV); Iron: 0.5mg (3%DV); Vitamin D: ~7IU (~2%DV); Thiamin: 0.1mg (4%DV); Riboflavin: 0.1mg (6%DV); Folate: 19mcg (5%DV); Vitamin B12: 0.2mcg (3%DV); Phosphorous: 36mg (4%DV); Selenium: 6.3mcg (9%DV) 

Related Links: GardenCuizine Recipe: Homemade Italian Crepe Manicotti
GardenCuizine Recipe: Pomodoro (Tomato) Sauce
Percent Daily Values (%DV) are reference values based on eating 2,000 calories for adults and children age 4 or older. Your daily values may be higher or lower based on your individual needs.
Blog Article and photo collage Copyright © 2011 D.Wind. All rights reserved.