@PhilaFlowerShow select photos #GardenCuizine #gardenchat

Philadelphia 

Flower Show 2012

Happiness is being able to attend the world's largest flower show with family and friends. Philadelphia hosted the first flower show back in 1827 - the first flower show ever in the nation, which has grown to what is now the largest indoor exhibition. I can still remember attending the show in the '90's when it was held at the Civic Center before moving to their current location at the Pennsylvania Convention Center. 

Looking at some of my photos taken tonight, you would never know they were taken on the last day during the last hours of the 8-day long show. 

Throughout the show we observed variegated ginger, society garlic and pineapple plants (Ananas comosus) tucked in along with the tropical foliage that lined many of the exhibit areas. Some of my favorite areas were not even Hawaiian. 

If you like historic Colonial Williamsburg, you would have especially enjoyed the Colonial Williamsburg Kitchen Gardens with oyster shell walkways and garden veggies that included lettuce, turnips, beans and asparagus. Growing veggies, herbs and fruits in kitchen gardens was common during the colonial period. 

Ever wonder what to do with old house windows? They can be made into cold frames to protect vegetables from frost and freezing temperatures. We enjoyed seeing a display of veggies growing beneath cold frames made from recycled old windows. 

Next to the cold frame display was an impressive hydroponic lettuce wall. The walkway led to another veggie garden featuring tomato plants, chard, amaranth and cabbage.

The Men's Garden Club of Philadelphia presented an impressive and inviting table setting surrounded by sacks of coffee beans and well planned landscape. 

With all the wonderful displays and even with having a floor plan, it was easy to miss some of the exhibits due to sheer volume and size of the convention center. I was hoping to, but never did, see the Camden Children's Garden and a Paw-Paw tree that was somewhere in one of the exhibits.

From what I understand, next year's Philadelphia Flower Show will be Brilliant!

Just a few more weeks until spring. Happy Gardening! 
Photographs Copyright 2012 Wind. All Rights Reserved.

St. Patty's Ginger-Mesquite Cookies #GardenCuizine @casadefruta

St. Patty's 

Ginger-Mesquite Cookies

Another GardenCuizine^TM favorite cookie to add to your cookie jar recipe collection: Ginger-Mesquite cookies. They taste similar to gingerbread cookies with hints of ginger, cinnamon, nutmeg and cloves, only they are made with nutritious mesquite flour in addition to regular unbleached flour. Mesquite flour is flour ground from mesquite beans harvested from ripe pods grown on Mesquite trees. 

Mesquite Pods

Mesquite trees grow in southwestern US and in the Colorado, Sonoran, Mojave and Chihuahuan deserts. The drought-tolerant trees have an incredible tap root, which allows them to survive in dry areas. Mesquite trees also thrive in areas near streams and creeks and places having a supply of ground water. The ripe pods contain the beans that are dried, roasted and ground to make a fine powder called mesquite flour.

Mesquite Flour comes from a Bean

As you may have suspected, mesquite flour contains nutrients common to legumes. Mesquite provides a source of dietary fiber (about 21%) and protein (about 19%, high in lysine) plus other important nutrients, including calcium, iron and vitamin C.  

The nutrient-dense, gluten-free, flour contains anti-depressant and anti-inflammatory compounds and was historically used by Native American tribes as a medicinal food. 

Mesquite flour is not to be confused with mesquite smoke flavor that comes from burning wood from mesquite trees. You and your family will find the pleasant carob-like flavor of mesquite flour to be a healthy addition to your baked goods.

• Check out my Low Sodium Mesquite Apple Cake recipe
• Mesquite flour may be hard to find in grocery stores
• Organic mesquite flour can be ordered from online sources, such as Casa deFruta

Watch for the recipe coming soon!

Related Links

Medicinal Plants of the Southwest 
Mesquite Pod Harvesting 
Honey Mesquite Tree

Easy Baked Cod #gardencuizine #recipe

Low Fat, Low Sodium

Baked Cod

Start by purchasing fresh or frozen cod fillets. If you are buying fresh, ask to smell the fish before you buy it. Fresh fish does not have a fishy odor. Freeze and store the fish at home until ready to cook and serve. When cooked, cod fish has a delicate mouth-feel and is unanimously described as a mild tasting, moist and delicious fish. 

We used to bake fish topped with classic lemon and butter, then gradually switched to using some butter, some olive oil. Now, we bake fish using only olive oil and no butter or saturated fat. No one seems to miss the butter. Everyone loves it and benefits from the unsaturated fats (polyunsaturated and monounsaturated). 

Healthy fats

Poly and monounsaturated fats are found mostly in fish, nuts, seeds and plant oils. Healthy fats may help lower blood cholesterol levels when used in place of saturated fats. The American Heart Association recommends keeping daily total fat intake to between 25 and 35 percent of calories, with most fats coming from foods like fish, nuts and veggie oils.

For a complete meal, serve cod along with a whole grain side dish and non-starchy vegetable. We served baked cod with organic quinoa black beluga lentil pilaf and roasted asparagus the night of this blog post. How do you like to cook cod fish?

GardenCuizine freestyle recipe

Diana's freestyle recipes simply mean you don't need to follow exact measurements. Use as much or as little seasoning as you prefer. Recommended serving size for fish is about 3-4 ounces per person. 

Ingredients

Cod fillets
Hungarian paprika (or any dried, ground, garden red pepper)
Garlic powder
Thyme (or any garden herbs)
OLD BAY® Seasoning (Old Bay contains salt and pepper - no added salt is necessary)
Olive oil

Putting it all together

• Thaw fish. Fish can be safely thawed in the microwave
  
• Place fish in a baking dish
• Add olive oil and top with seasonings
• Cover with foil
• Bake 30 minutes at 350°F until fish is opaque white and flakes easily when pierced with a fork

GardenCuizine Nutrition Data: Baked Pacific Cod (without added seasonings) 3oz serving: Calories 89; total fat 1g; saturated fat: 0g; cholesterol 40mg (13%DV); Omega-3 241mg; sodium 77mg (3%DV); carbohydrates 0g; dietary fiber 0g; protein 20g (39%DV); Niacin 2.1mg (11%DV); Vitamin B6 0.4mg (20%DV); Vitamin B12 0.9mcg (15%DV); Selenium 40mcg (57%DV)

Note: differences with Baked Atlantic Cod: Omega-3 146mg; cholesterol 47mg (16%DV); Vitamin B6 0.2mg (12%DV); Selenium 32mcg (46%DV)

Related Links:

Homemade Ground Pepper Spices
 Blog post ©2012 Wind. All rights reserved.

Vary your Proteins for a Balanced Plate #NNM @EatRight #GardenCuizine

Cod Fish 

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) recommends consuming marine and plant sources of omega-3 as part of a heart healthy, cardio-protective diet. A well-balanced diet includes a variety of protein selections. Fish contains high-quality protein and essential nutrients. Cod fish is low in saturated fat, low in mercury, and contains omega-3 fatty acids, which are healthy for your heart, eyes and brain. 

Fish Oil 

Fish oil supplements may be made from cod livers, mackerel, herring, tuna, halibut, salmon or even whale or seal blubber. Fish oil supplements may also contain small amounts of vitamin E for spoilage prevention or may be combined with calcium, iron, or vitamins A, B1, B2, B3, C or D. Cod liver oil provides a source of omega-3 fatty acids (eicosapentaenoic acid - EPA and docosahexaenoic acid - DHA).

Pacific vs Atlantic Cod

Cod may be mislabeled at the grocery or fish market. Case in point - Oceana, an advocacy science-based group to protect the worlds oceans, found that Pacific cod was often mislabeled and substituted for Atlantic cod.* Both species taste similar and have similar nutrition profiles. Pacific cod is considered an ocean-friendly seafood choice, whereas Atlantic cod once plentiful for New England fisherman, has decreased in population from over fishing.

Species of Cod include:

1. Pacific Cod: Gadus macrocephalus
2. Atlantic Cod: Gadus morhua
3. Greenland Cod - Gadus ogac

Stay tuned for an easy recipe for Baked Cod in the next GardenCuizine post
 

Related Links

Fish Oil
Eat Seafood Twice a Week
Fish Consumption Advisories
*Seafood is Underinspected - Fraudulent findings by Oceana
Check out CHIA Super Seed Nutrition for non-fish source of Omega-3

Photo courtesy of Wikipedia: Hans-Petter Fjeld (CC-BY-SA)” Cod, Gadus morhua, taken thru glass at Atlanterhavsparken, Ålesund, Norway

 Blog post ©2012 Wind. All rights reserved.

"March" into National Nutrition Month! @EatRight @kidseatright @Fruits_Veggies #gardencuizine

National Nutrition Month®

Time to "March" into National Nutrition Month® - presented by the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy's goal is my goal as a registered dietitian, which includes the promotion of disease prevention and nutrition education for healthful eating along with exercise as part of a healthy lifestyle. Try these simple suggestions to "Get Your Plate in Shape."
 
"Get Your Plate in Shape" declares this years theme for National Nutrition Month. After all, if your plate is out-of-shape with oversize portions on a regular basis, it makes sense that the human body would get over nourished and therefore store the extra calories as adipose tissue (fat).

• The Centers for Disease, Control and Prevention reports that approximately 17% (12.5 million) of children and adolescents age 2 to19 are obese.
• And, since 1980, obesity among children and adolescents has almost tripled.

How can "we" get our Plates in Shape? 

Start by using the plate method for portion control. The plate method is based on imagining three sections on your serving plate. All ages have success with this method. Get your whole family educated on how to do this. 

• Simply imagine your 9-10-inch lunch or dinner plate as being divided in half.
• Then imagine the other half divided in half again, into quarters. A portion size the size of your clenched fist or a deck of cards should fit nicely on a quarter of your plate.

How to Portion Control your Meals

On half of your plate

• Portion non-starchy Vegetables and Fruits on half of your plate. Many of us eat fruit whole as a separate snack before or after a meal, that is good too. 
• Can't fill the whole half plate with veggies and fruits? No worries...
• The point is to try and eat more Fruits and Veggies!
• Beware of unbalanced, "out-of-shape" plate portions when eating out, such as half a plate full of french fries or potato chips.
• Controlling portion sizes will enable you to better control and manage your body weight.

For each quarter-sized sections on the other half of your plate

1. Portion a serving of Starch or starchy Vegetables 
2. Portion a serving of a Protein food 
   

• Starchy vegetables get a quarter-sized portion because starchy vegetables raise your blood sugar, similar to starchy foods like breads, pasta and rice. 
• See some suggestions listed below.

On the side

• Serve a glass of fat-free or low-fat Milk or Soy Milk; or have a Calcium-rich food, such as yogurt or almonds as a healthy snack during the day.

Eat a variety of fruits and vegetables and vary the colors

Vary your protein choices

Make at least half of your grains whole grains

Enjoy sweets and desserts in moderation

That's all there is 

to getting your plate in shape!

   Non-starchy Vegetables: Amaranth, Artichokes, Asparagus, Green Beans, Wax Beans, Beets, Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Chayote, Cucumber, Daikon, Eggplant, Bitter Melon, Scallions, Collards, Kale, Mustard or Turnip Greens, Turnips, Jicama, Kohlrabi, Leeks, Mushrooms, Okra, Onions, Peppers, Radishes, Rutabaga, Spinach, Zucchini or Summer Squash, Sugar Snap Peas, Swiss Chard, Tomatoes,

   Proteins: Beef, Eggs, Cheeses, Fish, Lamb, Pork, Poultry, Shellfish, Beans (both a protein and a starchy vegetable, which would matter if you are diabetic), Tofu, Edamame

   Starch: Bagels, Biscuits, English Muffins, Buns, Rolls, Tortillas, Waffles, Grains (like rice, kasha, barley, bulgur, millet, quinoa), Cereals, Grits, Pasta, Cous Cous, Crackers, Matzoh, Rice Cakes

   Starchy Vegetables: Potatoes, Corn, Popcorn, Pumpkin, Winter Squash (like acorn, butternut), Sweet Potatoes, Beans, Baked Beans, Lentils, Split Peas, Green Peas, Parsnips, Plantains

Happy National Nutrition Month!

Related Links: Obesity Rates Among all Children in the US

ChooseMyPlate.gov

How Much Food Should Teens Eat?

What is the Difference between Portions and Servings? 
Get Your Plate in Shape
The National Nutrition Month Logo is registered to the Academy of Nutrition and Dietetics

Amazing @Quaker Chocolate Chip Cookies #gardencuizine @CaWalnuts @GeorgiaPecans

Amazing 

Chocolate Chip Cookies

3-times more Fiber, Low Sodium

Adults and Kids love 'em
serve with a glass of milk for even more calcium

Baked goodies can be part of a healthy diet when enjoyed in moderation. To modify baked goods recipes to healthier versions, experiment by reducing the salt and sugar. Add wholegrain flour or ground oats for added dietary fiber. Nonfat dry milk works great for adding calcium. Optional tree nuts add beneficial antioxidants, vitamins, minerals, protein, flavonoids and phytosterols.

The cookie lovers in my life give these amazing chocolate chip cookies two thumbs up! The recipe was inspired from a recipe that my gardening and baking friend, Johanna, gave me. She got the recipe online, called the $250 Neiman Marcus Cookies, based on an urban legand.

This RD revised recipe is worth the effort. I guarantee you will save it as a winner among your favorite cookie recipes collection.

Add Fiber to Cookies

Wholegrain flour and ground rolled oats add healthy dietary fiber to the cookies. The fiber content helps you feel more content and full, aiding in greater satiety and satisfaction, after eating just one or two cookies.

Cookie Jar Favorite
This recipe makes plenty to refill your cookie jars and will fill the bowl of your mixer to the brim.

Cookie Dough Freezes

The dough freezes well too. Form the dough into several one-inch thick discs, wrap in clear wrap, label, date - put in zip-lock freezer baggies and freeze until ready to thaw and bake off. 

Thaw  frozen cookie dough in the refrigerator a day before using. If the dough seems dry and too crumbly to mold, simply moisten hands with water when rolling into balls and flattening out cookies on the sheet pans. Trust me, they will taste and turn out just fine.

Add Calcium to Cookie Dough

Powdered dry milk adds calcium to the recipe. 

Yields: 105 cookies
about 5 discs of dough (~2370g total); each disc yields approximately 21, 2 1/2-inch cookies

Ingredients 
4 cups rolled oats ground in a food processor to powder
2 1/2 cups (345g)  unbleached all purpose flour
1 cup (128g) white whole wheat flour
1/2 cup (42g) instant nonfat dry milk fortified with vitamins A and D
1.5 teaspoons (8g) baking soda 
2 teaspoons (10g) baking powder
1.75 oz (50g) dark chocolate bar grated

1 cup (208g) sugar 
2 cups (334g) brown sugar, lightly packed
2 cups butter, unsalted 
4 eggs (I prefer cage-free omega 3 enhanced, or local eggs) 
2 teaspoons pure vanilla extract 
1/4 teaspoon salt

11.5 ounces (326g) 60% bittersweet chocolate chips (whole bag Ghiradelli or other premium quality baking chips)
2 cups (200g) chopped nuts (pecans or walnuts) - optional

Putting it all together

Line a cookie baking sheet with foil and roast nuts in 350 oven until lightly roasted; set aside to cool. When cool, break up nuts using clean hands. Save and use the same cookie sheet for baking cookies.

• In a large bowl, combine the dry ingredients (except salt), stir in the grated chocolate
• In a separate mixing bowl, whip the butter and add in the sugar
• In a small bowl, crack and add the eggs, add vanilla
• Add the egg/vanilla mixture and salt to the butter and mix well
• Add in the remaining dry ingredients, slowly pulsing since the volume is so large 
• Add in the chocolate chips and nuts last

Portion the dough into 5 discs (about 450-500g each) and wrap in clear wrap and store in refrigerator or label and freeze and store in the freezer. Thaw dough in refrigerator as needed.

To bake: pick off dough and roll into golf ball size portions and flatten with palm of hand on prepared baking sheet. 

• Bake 350 degrees 10-12 minutes; do not over bake!

Celebration Cookies

To make special jumbo cookies or bars, press the dough into a heart, rectangle or round baking dish. Cookie cutter shapes can also be used to mold cookie dough pressed down with fingers. Bake, cool and decorate as desired. 

• Ideal for Birthday, Valentine's Day, Graduation parties or any special occasion. 
• The cookies can also be broken in half and inserted into the mouth of Cookie Monster Cupcakes!

GardenCuizine Nutrition Analysis: One, 2 1/2 -inch size cookie: approximate calories: 99 (116 w/nuts), calories from fat: 48 (60 w/nuts); total fat: 5g (7g w/nuts), saturated fat: 3g; trans fat: 0g; cholesterol: 18mg (6%DV); sodium: 40mg (2%DV); total carbohydrate: 12g (1 CHO serving); dietary fiber: 1g (4%DV); sugars: 6g, protein: 2g (4%DV); Vitamin A: 131IU (3%DV); Calcium: 21mg (2%DV)
Cookie clip art © Bobbie Jean Peachey

Related Links: 

How Oats Work
Walnut Nutrition Information 
Pecans Nutrition
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 Post and Photos Copyright © 2012 Wind. All Rights Reserved.

Healthy Lifestyle * Senior Activity * Life Story Writing * Share Memories @NIAGo4Life @AmerGeriatrics #GardenCuizine

Salottolo Family Memories

by Junetta Salottolo Mehl

Mom's vignettes are posted as we get them from her. At 80 years old she has learned to use a computer! We've encouraged her to type her memories into a Word document. Her ongoing project has been to sort through old boxes of photographs and tell us about them. I encourage you to do the same with the elders in your family. Life story writing is a great activity for seniors. Buona lettura

post 3: A New Member of the Family

In the latter part of my fourth year, my mother decorated a bassinet. It was made of wicker and had four big wheels. She decorated it with white satin ribbon and bows. I had never seen anything like it. Then I remember she went away. A few days later my father took me to see her. But there was some commotion about whether I could go in. I got the feeling that I shouldn’t be there. But somehow my dad snuck me upstairs and I remember seeing this baby with big, big eyes. 

That was my introduction to my brother, Alexander. We call him Al, for short. I don't remember ever seeing my mother because my dad took me back down to the lobby of the hospital just as fast as he took me up to my mother’s room. And I’ll never forget those big brown eyes! 

Photos: Alexander's first Holy Communion. And Al home at Briggs Ave., Bronx, NY

Related Links
Eating Well As You Get Older

Healthy Aging: Keeping Mentally Fit
Maintain Your Brain - FREE AARP Online Games

Control or Prevent Type 2 Diabetes w/Healthy Eating #diabetes #gardencuizine @NDEP

Diabetes Control

Control or Prevent Type 2 Diabetes

After spending the day helping patients deal with the consequences of undesirable, painful complications of slow healing wounds, amputations, peripheral artery disease, diabetic retinopathy and foot pain from obesity coupled with uncontrolled diabetes, I wanted to share this healthy eating with diabetes video. 

Healthy eating is critical for losing and maintaining a healthy weight and is important to control:

• blood sugar
• blood pressure
• cholesterol 

If you or someone you care for has diabetes and does not know how to control their blood sugar, Certified Diabetes Educators (CDE) and Registered Dietitians (RD) can help. Dietitians can be found in hospital out-patient settings and in private practices. Your doctor may have a referral or you can contact the Academy of Nutrition and Dietetics for a Dietitian near you.
 

 A dietitian can help you learn about which foods raise your blood sugar and come up with an easy to follow meal plan.

• Think “small steps”  

A few small changes can go a long way in helping you live a healthy lifestyle with diabetes.

Related Links: 

National Diabetes Education Program
Diabetes
American Diabetes Association

Healthy Lifestyle * Healthy Seniors * Life Story Writing * Sort through Family Photos

Salottolo Family Memories
by Junetta Salottolo Mehl

Mom's vignettes are posted as we get them from her. She types her memories on her computer. Harry scans her photo(s). Then I blog her story without any alteration to the content. Truly a family affair. I encourage you to do the same with your family or special friends. Life story writing is a great activity for seniors. Buona lettura

post 2: During This Same Period

During this same period I would accompany my mother and grandmother on trips to visit Aunt Anna and Uncle Joe (Dr. and Mrs. Joseph Zingales) at their home in Cranford, NJ. Uncle Joe was my mother’s brother. These trips were such fun because we had to take a ferry from Cortlandt Street in New York City across the Hudson River to New Jersey. I loved the ferry ride. (This was probably the start of my love of boats and boating that I have enjoyed all my life.) Then we’d catch a Jersey Central train to Cranford.

Once in Cranford, I was like the city mouse visiting the country mouse. I would have such a great time. I’d play with my cousin Tom, who was a year older than I. The back yard was huge with a creek at the far end. During the winter it would freeze over and we could go ice skating, if I was lucky enough to be visiting during a cold spell. During summer visits I’d mow the lawn with one of those old fashioned mowers – the kind with the cutting blades rotating between two wheels. Aunt Anna always thought I was crazy. But I loved it. Uncle Joe, the doctor, gave me my first eye examination, which led to my wearing glasses forever after.

Photograph: Tommy, Junetta, Granddad Zingales (my Great Granddad) and Joey

Healthy Seniors: Scan Old Photos * Write Stories * Share Memories @NIAGo4Life #GardenCuizine

Italian Family Memories

Mom's Vignettes

The senior citizens in your life may enjoy sorting through old photos and writing about their past memories as an activity. Junetta Salottolo-Mehl, now the eldest in our family at 80 years old, has a wealth of knowledge about growing up as an Italian in New York City. As you may know, I've been prodding her about her recollections of foods from her childhood and what it was like growing up. Italians have long been big on fresh garden-grown foods and cooking. 

Unfortunately, dear Mom can't remember many food or garden stories...(sigh)...but whatever she would like to share, I'll be posting here on GardenCuizine in hopes of inspiring other seniors. Mom's boxes are packed full of photographs of people that only she can identify. Using today's modern technology, we've been scanning the pictures into the computer for her so she can share and enjoy them.

Senior activities enhance well being by stimulating the body, mind and soul. Sharing stories, writing, sorting through old photos can be fun and sometimes sad, when we remember those who are no longer with us.

Post 1: I Can Remember

More of Mom's vignettes will soon be posted; she has written several now - stay tuned.

Related Links:  Best Way to Preserve Old Photos
Senior Activities for Mind and Body 
Seniors
Benefits of Eating Well
Physical Activity for Older Adults
Go4Life

Healthier School Lunches on the Way @USDANutrition @theIOM @letsmove @Fruits_Veggies

USDA Ruling Now Official for

Healthier School Meals

The new USDA nutrition standards for our national school lunch and school breakfast programs will benefit the nutrition and health of 32 million school-age kids nationwide.The final ruling was announced this past week on January 26, 2012 by the US Department of Agriculture. The revisions update the meal patterns and nutrition standards in school food service to better align the foods provided with the 2010 Dietary Guidelines for Americans.

Visit msnbc.com for breaking news, world news, and news about the economy

Most schools will be required to increase their availability of fruits, vegetables, whole grains, and to provide fat-free and low-fat milk. The levels of sodium, saturated fat and trans fat in meals will also have to be reduced. School meals will also have to meet the nutrition needs of school children within their calorie requirements. 

The improvements to the school meal programs were largely based on recommendations made by the Institute of Medicine of the National Academies. The new rules take effect March 26, 2012. Schools will have until July 1, 2012 to comply.

Related Links: USDA Nutrition Standards for School Meals 
IOM School Meals: Building Blocks for Healthy Children
USDA Healthy Meals and Healthy Kids 
The National School Lunch Program

Reduced Sodium, Low Fat Lentil Chicken Noodle 'n Veggie Soup #recipe #GardenCuizine

Reduced Sodium
Low Fat, High Fiber

Lentil Chicken Noodle

'n Veggies Soup

Harry got invited to the Philadelphia Flyers hockey game the other night. He doesn't like lentils, so guess what we had for dinner while he was gone? Something quick and easy with lentils of course! What could be easier than a pot of hearty soup on a cold winter night?

Making your own soup is so easy; extra soup can be refrigerated or frozen for another meal too. Homemade soups generally provide a lot more nutrients than store-bought canned soups, not-to-mention that they can be made using a fraction of the salt. For example, this recipe contains less than half of the sodium found in Progresso reduced sodium chicken noodle soup, and has 75% more Vitamin A and 18% more dietary Fiber. 

You can be creative and create a soup using ingredients you have available. Here is the recipe I concocted for the Lentil Chicken Noodle Veggie soup. It made a great one-pot meal served with a side of fresh bread. I made it for just two of us and refrigerated the extra for healthy hot lunches the following days.

After working in the industry making large commercial broth batches that required using ingredients that you would never use at home such as, sodium hydroxide to adjust pH and dextrose - I rarely use store-bought broths in soups. Water works just fine and is plenty flavorful after adding in all the veggies and aromatics.

Serves 16 

Ingredients
2-3 (~224g) boneless, skinless chicken breast tenders cut in bite-sized pieces
1 tablespoon (14g) olive oil 
1 medium-large onion (~118g) diced
hot pepper (as desired; I used minced dried hot peppers from our garden)
1 extra large sweet potato (~458g) peeled and diced
  
2 teaspoons (6g) minced garlic
1 tablespoon (6g) minced ginger
2 teaspoons (4g) sweet curry powder

10 cups water
1 cup (~180g) dry lentils rinsed
2 bay leaves
1/2 teaspoon (3g) salt
2 tomatoes (~304g) diced
1/4 teaspoon (1g) dried thyme leaves
pinch ground black pepper

1 cup (~150g) dry tubetti pasta 

Putting it all together

• In the stock pot you plan on making the soup in, over medium high heat; add olive oil. Saute and partially cook chicken pieces. Remove and set aside when lightly browned.
• Add onion, hot pepper and potato to the pot; stir. Let cook 5 minutes or so, stirring occasionally.
• Add garlic and ginger, stir again.
• Stir in curry powder.
• Add water, lentils, bay leaves and remaining ingredients; stir.
• Cover and simmer on low until potatoes are firm/tender (the lentils will be cooked by then too)
• While waiting for the potatoes to cook; heat a smaller pot of boiling water and cook the pasta al dente. Drain and stir the noodles into soup.
• Heat thoroughly and serve with a side of fresh bread and Parmesan cheese.

Buon Appetito!
GardenCuizine Nutrition Analysis: Calculated using USDA Nutrition data
Excellent Source: Dietary Fiber, Vitamin A, Folate 
Good Source: Iron, Thiamin, Niacin, Phosphorus, Manganese 

Serving size 1/16 of recipe; about 1cup (247g): Calories 162, total fat 3g, saturated fat 1g, Omega-3 42.5mg, Sodium 172mg, carbohydrates 26g (2 CHO exchanges), dietary Fiber 5.6g (22%DV), Protein 7.2g, Vitamin A 4936IU (99%DV), Vitamin C 5.5mg (9%DV), Thiamin .3mg (17%DV), Niacin 2.0mg (10%DV), Folate 23.2mcg (22%DV), Iron 1.8mg (10%DV), Phosphorus 109mg (11%DV), Manganese .3mg (16%DV)
Photos and Blog Post Copyright ©2012 Wind. All rights reserved.