Today In Our Garden #GardenCuizine #gardenchat

 

Today In Our Garden

South Jersey
USDA Zone 7a (formerly zone 6b)

July 29, 2012  

In addition to several varieties of heirloom tomatoes growing well with fruits that are still green (see photo posted on twitter @GardenCuizine this morning), our kitchen garden features colorful flowers and fruits, vegetables, whole grains, seeds and many varieties of herbs. We are especially thankful for some recent and much needed rain!

Clockwise from left to right:

• Tarahumara Chia (Salvia tiliifolia), which naturalized in one of our raised beds. It's thriving and expected to bloom in August. 
• Of all our tomatoes, the cherry tomatoes are ripening first. All plants were started indoors from seed saved from the previous year, using the fermentation process.
• Dahlias are blooming now too. Our dahlias are special to me because all of our tubers came from my late cousin, whom I greatly miss. He was a master dahlia grower and surely would NOT be happy with the size of our blooms. They are not dinner plate in size, because we didn't divide the tubers; but they are still beautiful and make a lovely addition to cut flower arrangements. 
• All varieties of Italian basil appear ready to harvest and have been beginning to bloom. When it becomes impossible to keep up with pinching off the bloom buds, we know it is time to process the leaves into pesto. We'll probably process some next weekend.
• We are still harvesting Swiss Chard Northern Lights Mix. Swiss Chard can take the heat and produces all summer long. Our Chard was grown from seeds that were directly sown in early spring.
• Perennial, 4 to 6 foot hardy hibiscus (Hibiscus moscheutos) are blooming now and are gorgeous. We have blooms in shades of pink and white. 

Today in Our Garden spotlights a mere sampling of what is in bloom at the present time. Of course, we have many other plantings in bloom too. Hope you enjoyed the brief garden tour.

Happy Gardening! 

Related Links

Check Out CHIA - A Super Salvia
Photo collage Copyright (C)2012 Wind. All rights reserved.

Day-by-day tour of Sicily * Erice, home of famous Sicilian Pasticerrias! #FCPDPG #GardenCuizine * Marsala Wines

S I C I L Y

Sicilian Culture and Cuisine
Marsala and Erice, Sicily - day 3

Our 10-day excursion to Sicily with the Food and Culinary Professionals Dietetic Practice Group of the Academy of Nutrition and Dietetics gave us an insider's look at Sicily's wine production and cultural heritage. 

We began our tour in Palermo and started making our way counter clockwise 3/4 of the way around the island. Our third day was a busy day, as all our days were. We visited the western coast of Sicily, touring the Salt Pans and the Florio Winery in Marsala in the morning, then traveled to Erice, a medieval town - said to be the ancient birthplace of Venus - in the afternoon. Being a trained pastry chef, I especially enjoyed visiting Erice - known for its pastry shops.

Salt Pans of Sicily

 

 

The Salt Pans in Sicily are located on the coastline, between the cities of Trapani and Marsala. In this area, salt is extracted from the seawater using windmills that move the salt through the pans - a procedure that the ancient Greeks and Phoenicians once used when they colonized that part of Sicily.

Migratory birds like herons and flamingos stop along the Sicilian coast on their way to Africa in the autumn, but in spring, our timing did not coincide with the birds migration. 

Florio Winery - Marsala, Sicily

What was not to like about taste testing Sicilian wines! Florio Winery was founded in Marsala in 1832 by Vincenzo Florio Sr.* Their wines have improved over the years and were not nearly as sweet as expected. 

*The Florio family sold their winery to the Cinzano family in 1924. World War II resulted in severe damage to the winery. A major renovation was completed in 1984. In 1988 the winery changed hands again, and is now owned by ILLVA Saronno Holding company, which is breathing new life into their wine sales.

Erice, Sicily
Our tour bus could get almost to the top of Mt. Erice, but motor vehicles could not go the entire way. We put on our walking shoes and enjoyed some exercise. Once in Erice, the view overlooking the city of Trapani was spectacular!  

Sicily has several castle remains. Two castles are located in Erice: the Pepoli Castle (now a hotel), which dates to Saracen times, and the Venus Castle, which dates back to the Norman time period. We were near the Venus Castle.

Wild Borage along the walk to Erice

 

We walked along the cobble-stoned streets and really enjoyed visiting this area. Erice was a highlight for me because I had the opportunity to meet famous pastry chef Maria Grammatico, who is featured in the book Bitter Almonds, written by Mary Simeti. Chef Grammatico has an interesting story of how she learned Sicilian pastry art after World War II in the convent of San Carlo in Erice.

As soon as we got back to the States, I ordered her book in English. In Sicily, Maria only had her book available in Italian. I'm inspired by her classic Sicilian pastries and hope to make some of her recipes.

Maria Grammatico's baked goods and confections were truly works of pastry art. I could have spent the whole day there. Her shop was welcoming and she was super nice too.

While there, I took a sneak peak at her kitchen and took many mouth-watering photographs of her amazing Sicilian pastries, including dolci di Badia, Sicilian cassata, tortina paradiso, frutta martorana and biscotti di fichi. Her pasticceria uses classic Sicilian ingredients, including figs, honey, almonds, citrus and ricotta cheese.

Watch for our Day 4 culinary adventures at the Anna Tasca Lanza Cooking School. Every day was better than the next in Sicily!

Related Links

Pasticceria Maria Grammatico Erice

The Vendacari Nature Reserve, Sicily

Cantine Florio 
Sicilia Wines

Blog post and photographs Copyright (C)2012 Wind. All Rights Reserved.

Garden Harvest Colorful Swiss Chard * Excellent Source of Nutrients #GardenCuizine #RDChat

Northern Lights Swiss Chard

GardenCuizine Nutrition Analysis: 1cup (175g) cooked:  

Over-the-top Excellent Source  

Vitamin A 10,717 IU (214% DV WOW!!!)

Excellent Source  

Vitamin C 32 mg (53% DV)
Magnesium 150 mg (38% DV) 

 Potassium 961 mg (27% DV)
Iron 4 mg (22% DV) 

Good Source
Vitamin E 3 mg (17% DV) 

 Dietary Fiber 4 g (15% DV)
Calcium 101 mg (10% DV)

 When cooking or adding Chard to other dishes, no added salt is necessary since natural sodium content is 313 mg (13% DV). 

Percent Daily Values (%DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older 

Related GardenCuizine Links
Eat Right with Color

Understanding Food Values % Daily Value

 Photo and Blog post Copyright (C)2012 Wind. All rights reserved. Nutrition Data USDA Nutrient database.

PURSLANE * Don't Weed It! * the highest vegetable source of Omega-3 #GardenCuizine #GardenChat

Purslane

A weed you don't want to pull out in your garden. After pulling out our mizuna greens after they bolted and went to seed, I was ready to plant something else in their spot. Space is at a premium in our backyard home garden. I noticed a green mat of Purslane (Portulaca oleracea) seedlings had appeared in the area, as if overnight. So guess what was going to be growing in that spot? You guessed it - the purslane stays!

Purslane Nutrition
Many clinical studies have confirmed that Purslane is a nutritious food. Purslane is the highest vegetable source of Omega-3 fatty acids. Other plant sources of Omega-3's include chia seeds, flaxseeds, walnuts, canola oil, edamame and soybeans. Purslane is also rich in antioxidants, Vitamins E and C, beta carotene and other important nutrients.

Purslane can be harvested, rinsed and added to garden salads or added as an accent green to any imaginable entree or side dish. Purslane is one of those greens you probably won't find in your grocery store. Look for it in your yard and garden, you just may have it growing. 

Purslane, the healthiest weed in your yard, is just another reason NOT to invest in weed killers. Organic, is always the best way to go. It's better for you, the wildlife and the environment.

Happy Gardening! 
Related Links
Purslane, an Edible and Beneficial Garden Weed by Darius Van d'Rhys
Purslane, Weed It or Eat It?
Ask the Expert, Omega-3 Fatty Acids Harvard School of Public Health
Chia vs Flax Omega-3 Nutrition

Blog post Copyright (c)Wind. All rights reserved.

Pistachio Nuts for Protein, Potassium, Phytosterols, Antioxidants, Fiber, B-Vitamins #GardenCuizine @NutritionTwins

Pistachio Nuts
Sensible

Healthy Snacking

The FDA states that, "Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as pistachios, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." Click on the chart below to see more.

Strong scientific evidence shows that Phytosterols, including: Beta-sitosterol, Campesterol, Stigmasterol, 5-avenasterol, sitostanol and campestanol have been shown to reduce cholesterol. 2 to 3 grams per day can lower total cholesterol by 4 to11% and LDL by 7 to15%.* 

Plant sterols are naturally found in plant foods like nuts; and also are added to food products like HeartRight® SmartBalance® buttery spread. To help improve or maintain healthy cholesterol levels, eat more nuts, fruits and vegetables; read food labels and look for added plant stanols and sterols.

Read more abut Pistachios
Check out "Nuts About Pistachios" article by Diana Wind, RD
published on davesgarden.com

*Reference: Academy of Nutrition and Dietetics Evidence Analysis Library.

Related Links

NutritionTwins: A diet that includes tree nuts, such as pistachios is linked to a healthy heart! A recipe for a healthy heart http://t.co/vUrSOqVT

Blog Post and Tree Nut Nutrient Chart Copyright (C)2012 Wind. All Rights Reserved.

Our Local NJ town Fourth of July Parade ★ Happy and Healthy 4th! @Moorestown4th @MoorestownPatch

Related Links
Polish American String Band
Burlington County K9 Search and Rescue Team 
Sustainable Jersey

Cool off ~ Stay hydrated ~ Make your own Vitamin Water! @SweetLeafStevia #GardenCuizine

 Fruit Infused Vitamin Water

Went out today and bought a few Fruit Infusion Water Pitchers to take to my out-patient nutrition counseling offices. Many people I meet for weight management are looking to replace sugary sodas and juices with zero calorie beverages. Fruit infused vitamin water is fun to make and when lightly sweetened with natural stevia is ZERO calories! It's a cool and refreshing way to stay hydrated in the summer heat.
 
This is our first recipe. We used orange and strawberry; you can be creative and combine fruits that you have available. 

Try pineapple, mango, kiwifruit, strawberries, raspberries, blackberries, blueberries, watermelon, oranges, limes or lemons. Fresh cut herbs make a great flavor addition too. Try lemon balm, basil, rosemary, mint or monarda blooms. 

Fresh fruits add a subtle flavor and Vitamin C, which is water soluble and naturally infuses into your water along with other water soluble nutrients.
 
Strawberry Orange 
Ingredients

• half an Orange
• one Strawberry
• 1-2 SweetLeaf Stevia packets

Putting it all together
First, wash your new fruit infusion pitcher and wash the fruit you plan on using. 

1. Cut the fruit small enough to fit in the center infusion cylinder. 
2. Fill the pitcher with cold tap water and add 1-2 packets of SweetLeaf stevia
3. Give it a quick swirl to stir and refrigerate to infuse hints of natural fruit flavors 

Rethink your drink

Sure beats 130 calories in a 12-ounce soda! Two sodas = 260 added calories. It only takes an extra 500 calories a day to slip on an extra pound of weight gain per week. And, if you're diabetic, just one 12-ounce soda or one cup of sugary lemonade counts as 2 to 2 1/2 carbohydrate servings respectively. Vitamin water has zero carbs with zero glycemic index.

SweetLeaf^® Stevia products available also include Liquid Stevia Sweet Drops™ that come in 17 natural fruit, nut, cola, cinnamon or chocolate flavored drops that make a great addition to non carbonated beverage drinks, dessert sauces or foods such as yogurt or oatmeal. Ask for them at your local health food store.

Strive for a healthy body weight. Avoid sugary foods and beverages!

Related Links

Vitamin Water The Yummy Life blog
SweetLeaf.com
Using Herbs and Fresh Fruit to make Flavored Water Dave's Garden article by Melody Rose
Rethink Your Drink
Hydrate Right
How Much Water do Kids Need? 
Make Better Beverage Choices ChooseMyPlate.gov
Photographs and blog post Copyright (C)2012 Wind. All Rights Reserved.

Creative, Vitamin C-rich version of Peppers and Eggs #GardenCuizine

Bell Peppers and Eggs

Low Sodium ~ High Vitamin C

This morning we cooked sweet bell peppers with eggs over easy; a creative and tasty way to add vegetable nutrients to breakfast. Sweet bell red peppers are an excellent source of Vitamin C and a good source of Vitamin A. In the past we've made peppers and eggs using sweet banana frying peppers with scrambled Egg Beaters, this was something different.

The idea was inspired from a recent Pinterest post. They weren't as picture perfect as the Pinterest post; the egg whites ran out a little from under the pepper rings, but it added interest to the creation. Everyone enjoyed them! 

Growing Bell Peppers Health Tip

Remember if you're growing bell peppers, let them ripen to yellow, red or orange for sweeter flavor and higher Vitamin C!
 
Ingredients 
Free range eggs (1-2 per person)
Bell Peppers sliced in 1/2 inch rings from the widest ends of the peppers for the number of eggs you plan on cooking
Paprika and/or fresh ground black pepper - optional 
No salt needed!

Putting it all together

• Lightly spray a hot griddle or cooking pan with vegetable oil
• Cook the pepper rings first, turning on each side
• Crack eggs sunny side up into each ring
• Cover and cook until the whites are cooked. If you don't want to overcook the yolks, flip the egg in the pepper ring as you would for eggs over easy and serve.

Buon Appetito!
 
GardenCuizine Nutrition Analysis Bell Pepper slice (without the egg): Serving Size 20g 1 ring 1/2-inch thick: Calories 6; total Fat 0g; Sodium 0.4mg (0%DV); Cholesterol 0; dietary Fiber .4g (2%DV); Vitamin A 326IU (12%DV); Vitamin C 26mg (42%DV); Vitamin E 0.4mg (2%DV)

Related Links

Growing Bell Peppers
Blog post and photo collage Copyright (C)2012 Wind. All Rights Reserved.

Adopt a healthier lifestyle, reduce Coronary Artery Disease by 82% #GardenCuizine

Living with and Managing 

Coronary Artery Disease

YOU have the power to prevent or delay Coronary Artery Disease. Take Control!! Lower your risk factors:

• Eat a healthier diet
• Exercise with doctor approval
• Medications may be necessary
• Don't Smoke...and if you do, QUIT!
• You can do it!

Follow a ♥ Heart Healthy eating plan.

• Eat a variety of Whole Grains
• Eat more Fruits and Vegetables
• Avoid Saturated Fats and Trans Fats
• Eat a diet Low in Cholesterol
• Prepare foods with Less Salt
• Avoid Sugar Sweetened Drinks

Do what you can to maintain a healthy body weight. Exercise most days for at least 15-30 minutes. Take your recommended medications as needed.

• Diabetes is a major CAD risk factor
• A Registered Dietitian can help!

Related Links 

What is Coronary Heart Disease?

Therapeutic Lifestyle Changes, TLC diet

Echinacea Blooms Brighten up the World's Gardens #gardenchat

  Echinacea

Eastern Purple Coneflower, Echinacea purpurea blooms brighten up the world's herb gardens. The photo above was taken today in our garden. Some of my personal favorite perennials are members of the Aster family. There are 9 species of Echinacea. The cheery blooms come in a wide variety of colors too; birds, especially goldfinches, and butterflies, just love it.

Echinacea is hardy to USDA zones 2a to 9b. The USDA lists Echinacea as an endangered species in Florida. Our east coast native, pink blooming Echinacea grows back for us every year in South Jersey as a carefree perennial.

Dave's Garden lists over one hundred cultivars (types) of Echinacea. Surely you can find a coneflower in a height and color perfect for your garden.

Echinacea for Cold Prevention

Echinacea has been sold in health food stores for many years. In fact, I sold it too in my store years ago. Common and popular Echinacea products today include: herbal Echinacea teas, throat lozenges, root extracts, and Echinacea tablets and capsules. Many products often combine Echinacea purpurea with other species, such as E. angustifolia, as well as with other natural, immune boosting ingredients such as zinc, spirulina or vitamin C.

Clinical studies have been variable in their statistically significant results proving the effectiveness of Echinacea purpurea in preventing rhinovirus colds. 
Related Links
Herbs-at-a-Glance
Cultivars of Echinacea Dave's Garden Plant Files
Echinacea University of Maryland Medical Center 
Echinacea MedicinePlus, NIH
Photo and blog post Copyright(C)2012 Wind. All Rights Reserved.

Have you gotten a copy of the First Lady's new #garden book yet? #GardenCuizine @LiveKelly

Iron Chef
Cooking with Veggies 

from the 

White House Garden

We will have to try Iron Chef Forgione's recommendation for slicing broccoli or cauliflower after the heads are chopped off to a grain-like texture similar to cous cous - sounds delicious! As for the candied rhubarb...sounds amazing too! We better get more rhubarb planted!

All proceeds from the sale of Michelle Obama's new book American Grown: The Story of the White House Kitchen Garden and Gardens Across America go to the National Park Foundation. We have the book and I can't wait to read it.

Related Links  

Cooking with Produce from the White House Garden 

Revel's American Cut by Marc Forgione is a new kind of steakhouse

Day by day tour of Sicily #FCPDPG : Capo Market, Palermo #GardenCuizine

S I C I L Y

Sicilian Culture and Cuisine
Palermo, Sicily - day 2
 
Our excursion to Sicily with the Food and Culinary Professionals' Dietetic Practice Group of the Academy of Nutrition and Dietetics gave us an even greater appreciation of the richness of Italian culture and cuisine.  

Our 10-day, fully packed trip was especially designed to provide us with opportunities to learn and see as much as possible in our brief time there. Day 2 for us was actually the first day for others in the group, since we arrived a day early to get acclimated to the time zone change. 

This day, our group was lead by the Duchess of Palma, Nicoletta Polo, who showed us what she looks for when selecting fresh fish and vegetables. In the morning we shopped for greens, fennel, strawberries and swordfish to cook in our Italian, hands-on cooking class held later that day at her historic seaside palazzo.

Palermo boasts several markets. We visited the famous Capo Food Market, the oldest market in Palermo, which reminded us of Philadelphia's Italian Market in some ways. As we walked around Capo Market, we heard the traditional cries of food vendors trying to attract us to their displays.

Vendors had stands full of fresh, locally grown vegetables, fruits, olives, herbs, nuts, meats and fish typical of the Mediterranean region. Even cucuzza Italian squash was displayed - the garden beast that my family banned from our garden last year after its vigorous growing vines nearly covered everything in sight!

In Sicily, early spring is the peak of artichoke season; artichokes could be found everywhere. 

On the side streets at Capo Market dogs could be seen lying around. Did they have owners? They appeared to be homeless.

The home of the Duke and Duchess of Palma was simply gorgeous - complete with a garden balcony featuring a goldfish pond and breathtaking tropical plants surrounded by Italian artisan tile-work. I'll be sharing more details of their luxurious garden in an article coming soon on Dave's Garden. The terrace view overlooked the Palermo coastline and the bay on the Tyrrhenian Sea. Lavender wisteria was in full bloom, cascading beneath the windows.

The beautifully restored 18th century palazzo by the sea was the last home of Prince Giuseppe Tomasi di Lampedusa, who wrote the famous novel “The Leopard”. We gathered in one of the kitchens used for cooking classes. The walls were lined in blue and white tile with a central window that looked out upon a garden courtyard. Under Nicoletta's direction we all shared tasks in preparing dinner.

Green Olive, Almond, Caper and Basil Tapenade

Sun-dried Cherry Tomato, Pistachio and Almond croutons

 Fusilli with Pistachio Pesto sauce 

Swordfish rolls

Orange and Fennel Salad, Sicilian Style

Mixed Baby Greens with Citron, Nasturtium Blossoms and Orange, Honey Vinaigrette

Tangerine and Orange Jelly with Spiced Strawberry

~

served with Sicilian wines: Leone Tasca d'Amerita 2010 - Reagaleali Rosso d'Amerita 2009 and Veechio Florio Marsala Superiore 2007

We were divided into two groups: some dined with the Duchess; our group dined with her husband - the Duke of Palma. The gala Sicilian dinner was served in a magnificent dining room with book-lined walls. Many of the books he recalled reading as a child. 

 
Our day ended with a gaze out the window and a toast to a wonderful evening with new food and culinary professional friends. It was truly a memorable day!

grazie a tutti

watch for Sicily day 3 post coming soon...
Related Links: Cooking with the Duchess
Duchess for a Day
Blog post and photos copyright (C)2012 Wind. All rights reserved.

Quick Quinoa #Recipe Gluten Free 100% Whole Grain #GardenCuizine

Quick Quinoa
~ Low Fat, Low Sodium, Good Fiber ~

Whole Grain Side Dish

For a quick whole grain side dish, try organic quinoa (pronounced keen-wa). Quinoa cooks faster than rice and is a refreshing change. Quinoa is gluten and wheat free, and it's very nutritious and versatile, lending itself to many recipes that can be served either hot or cold. 

The ancient, golden grain of the Incas, can be jazzed up by preparing it pilaf-style and adding nuts, fruits, herbs and seasonings. It can also be served plain. Quinoa makes great summer salad dishes too. I first tried it many years ago back when I had my health food store; it was served cold with grapes and cashew nuts and tasted so good; I've been cooking it ever since. 

Quinoa plants remind me of amaranth, bright and colorful with red tones among beige and more neutral browns the color of wheat. Quinoa has been a staple in South America for thousands of years, especially in regions of the Andes - the longest continental mountain range in the world that travels through seven countries, including Boliva, Peru and coastal regions of Chile.

Quinoa boasts a terrific nutrition profile too, providing all of the essential amino acids, making quinoa a good protein and iron source for a plant food. A typical way our family enjoys quinoa is making it with added sweet curry and coriander seasonings, which give it flavor with a yellow hue. I made it tonight and served it with grilled Teriyaki Atlantic salmon and steamed broccoli. Delicious, quick and easy!

Quinoa is becoming more readily available in stores. You can find it in bulk in grocery markets like WholeFoods or in bulk 4lb bags in stores like Costco. For a dark color variation, look for red quinoa.

And mark your calendars... 

The United Nations declared 

2013 the International year of Quinoa!

Quinoa Pilaf (serves 6)
Ingredients
 
1/4 Onion, chopped
dried hot chili pepper, minced (from your garden)
1 Tbsp olive oil
1 heaping tsp (2 cloves) Garlic, minced
1 tsp (2g) Sweet Curry powder 
1/2 tsp (1g) ground Coriander

1 cup (170g) organic Quinoa
2 cups water
1/4 cup (41g) raisins or other chopped dried fruit
pinch salt (no more than 1/4 tsp) and black pepper 

Putting it all together

• Saute the onion and hot pepper in oil over medium high heat. 
• Add the garlic and spices, stir
• Add the quinoa, stir
• Add the water and fruit, stir
• Bring to a boil.
• Cover and reduce heat. 
• Simmer on low until water is evaporated. Turn off heat. Let sit 5 minutes covered. Fluff with fork or serving spoon before serving. Enjoy!

Buon Appetito!

GardenCuizine Nutrition Analysis Quinoa - calculated from USDA nutrient values:
Good Source: Dietary Fiber, Folate, and Magnesium
Low Sodium, Low Fat
Serving Size 115g (1/6 of recipe): Calories: 128, Total Fat: 2g (3%DV), Sodium 103mg (4%DV), Total Carbohydrate 24g (1.5 CHO servings), Dietary Fiber 2.4g (10%DV), Cholesterol: 0mg (0%DV), Potassium 221mg (6%DV), Protein: 4.3g (9%DV), Thiamin 0.1mg (7%DV), Niacin: 0.5mg (3%DV), Vitamin B6: 0.2mg (8%DV), Folate: 53mcg (13%DV), Iron 1.6mg (9%), Magnesium: 60mg (15%DV)
Percent Daily Values (%DV) are based on a caloric intake of 2,000 calories for adults and children age 4 or older

Related Links

Eat More Whole Grains 
National Whole Grains Council 
Healthy Grains
Photo and recipe Copyright (C)2012 Wind. All rights reserved. Quinoa plants photo taken near Cachora, Apurimac, Peru - compliments of Wikipedia.