These stir-fries are loaded with vibrant veggies, use flavorful sauces made from scratch, and full of yummy protein (all recipes with vegan alternatives!). Steam up some brown rice, boil up some quinoa, or dunk some rice noodles for serving.

Beef or Tempeh with Asparagus and Mushrooms

Serves 4

1 1/2 pounds flank steak, cut in 1/2-inch strips OR 1 1/2 pounds tempeh, cut in 1/2-inch strips
2 tablespoons wheat-free tamari
2 tablespoons rice vinegar
1 1/2 tablespoons grated fresh ginger
2 1/2 tablespoons cornstarch
1 tablespoon canola oil
2 cloves garlic, minced
3/4 pound asparagus, trimmed and cut into 2-inch pieces
1/2 pound mushrooms, thinly sliced
1/2 cup hoisin sauce
4 green onions, sliced

Put the steak or tempeh in a bowl and toss with tamari, vinegar and ginger. Cover and refrigerate 1 hour or overnight.

Remove the steak or tempeh from the marinade. Dump the rest of the marinade. Toss the  steak or tempeh with cornstarch until evenly coated.

Heat the oil in a wok or large skillet over high heat. Once hot, add the steak or tempeh and cook until browned on all sides. Remove and set aside. Add the garlic, asparagus, and mushrooms to the work. Cook for 1 minute, stirring constantly. Add the hoisin and about 1/2 cup of water. Mix well. Cook for a minute, then return the steak or tempeh to the wok, cover, and cook until asparagus is tender and mushrooms are cooked through, about 3 to 5 minutes. Top with green onions and serve.

Orange Chicken or Tofu

Serves 4

6 to 8 sweet citrus, such as satsumas, clementines, or tangerines
2 tablespoons rice vinegar
2 tablespoons wheat-free tamari
1 tablespoon cornstarch
1 teaspoon fresh grated ginger
2 teaspoons sesame oil, divided
3/4 pound chicken breast, cut into slices OR 3/4 pound extra-firm tofu, pressed and cut into cubes
2 teaspoons canola oil
3 cups small broccoli florets
1 1/2 cups snow or sugar snap peas
1 large red bell pepper, thinly sliced
4 green onions, thinly sliced

Peel 2 oranges in long strips, not taking the pith with it. Then remove the pith from the orange. Thinly slice the peel and set aside.

Carefully cut out the orange segments out of 4 of them and put them in a bowl. Set aside.

Squeeze the juice from about 3 or 4 additional oranges, to measure 1/2 cup juice in total.

Put the juice, rice vinegar,tamari, cornstarch, ginger and 1 teaspoon sesame oil in a small bowl. Mix well. Put 1/4 cup of the mixture in another bowl. Add the chicken or tofu, and mix well.

Heat the oil and remaining 1 teaspoon sesame oil in a large wok or heavy skillet over medium-high heat. Add the sliced peel and cook until just beginning to brown, about 2 minutes. Add chicken or tofu mixture and cook, stirring, 2 to 3 minutes. Remove the chicken or tofu and juices to a bowl, cover and keep warm. Add 1/4 cup water to the wok and bring to a simmer. Stir in the broccoli, snow peas or sugar snap peas, red bell pepper and green onions.

Reduce the heat to medium and cover. Let cook 5 minutes, or until vegetables are crisp-tender. Transfer the vegetables to the bowl with the chicken or tofu. Whisk the remaining juice mixture and add it to the wok. Bring to a boil and cook for 1 minute, stirring. Add chicken or tofu and vegetables back to wok along with orange segments. Stir to coat and heat through.

Spicy Shrimp or Tofu with Peas and Cashews

Serves 4 to 6

2 tablespoons wheat-free tamari
1 tablespoon rice vinegar
1/3 cup plus 1 tablespoon vegetable broth, divided
2 teaspoons sesame oil
1 tablespoon finely chopped ginger
1/2 teaspoon red chili flakes (more to taste)
1 pound extra-large shrimp, peeled and deveined OR 1 pound extra-firm tofu, pressed and cut into 1/2-inch cubes
1/8 teaspoon fine sea salt
1/8 teaspoon sugar or agave nectar
2 tablespoons peanut oil, divided
1/2 pound snow peas, strings removed
1/4 pound sugar snap peas, stems snapped off, strings removed
1/4 cup green peas
2 cloves garlic, minced
3/4 cup cashew nuts, coarsely chopped

Put the tamari, rice vinegar, 1 tablespoon of the broth, the sesame oil, 2 teaspoons of the ginger in a small bowl. Mix well and set aside.

Toss the shrimp or tofu with the salt and sugar. Heat a large work or heavy skillet over high heat. Once it is hot, add a tablespoon of the peanut oil. Add the shrimp or tofu and cook until the shrimp is no longer translucent or the tofu is browned on all sides. Transfer the  shrimp or tofu to a plate. Cover to keep warm.

Add the remaining 1 tablespoon peanut oil to wok. Add the snow peas, sugar snap peas, and green peas and cook, stirring often, for 2 minutes. Use a spatula to scrape the peas over to the sides of the wok, making a well in the centre. Add the garlic, remaining ginger, and chili flakes. Cook, stirring constantly, until the mixture is fragrant and it is starting to brown a little bit, about 30 seconds. Add the peas back to the center of the wok and toss to combine well. Pour in the remaining 1/3 cup of vegetable broth. Reduce heat and simmer until peas are tender, about 2 more minutes in total. Scrape the mixture into a bowl.

Add the shrimp or tofu back into the work. Pour in the tamari mixture from the first step. Toss to combine. Cover and cook for two minutes. Add the pea mixture back to the wok and toss to mix well. Transfer the mixture to a serving bowl or onto plates.

Potatoes are loaded with nutrients that are great for you. They have as much fibre as you can find in 6 prunes, as much vitamin C that’s in two apples, equivalent protein to 1/2 cup of milk, more vitamin B1 than a cup of whole grain pasta, and twice as much potassium as a banana.

But other than just baking the spud, there are many more creative ways to use them. Here are some of our favorites:

Spicy Curried Potatoes and Chickpeas

1 tablespoon coconut oil
4 onions, thinly sliced
1 1/2 pounds yukon gold potatoes, cut into 3/4-inch cubes
2 teaspoons sea salt, plus additional
3 tablespoons butter or nondairy margarine
1 1/2 teaspoons good, spicy curry powder
1/4 teaspoon cayenne pepper (to taste)
1 (15 ounce) can chickpeas, drained and rinsed well
1/2 cup plain yogurt
1/4 cup chopped cilantro, plus more for garnish
2 tablespoons lime juice

Heat the oil in a saucepan over medium-high heat. Add the onions and cook until brown and tender, about 6 to 10 minutes. Set aside.

Put the potatoes, 2 teaspoons of the salt and enough cold water to cover the potatoes in a medium saucepan. Bring to a boil. Reduce to a simmer and cook until the potatoes are nearly tender, about 5 minutes. Scoop out 1 cup of the cooking water and set aside. Drain the potatoes well.

Add the butter or nondairy margarine to the large skillet. Bring to medium-high heat. Add the potatoes, and cook, stirring occasionally, until golden brown, about 8 to 10 minutes. Add the curry powder and cayenne pepper. Stir until potatoes are coated and fragrant.

Add the chickpeas, the onions, and 1/2 cup of the reserved water. Let cook, slightly mashing the potatoes, until heated through, about 5 minutes, adding additional water if needed. Season with additional salt.

Stir together the yogurt, cilantro and lime juice. Divide the potatoes into bowls with basmati rice. Top with the yogurt mixture, and sprinkle with additional cilantro.

Crispy Garlic Potato Wedges

4 pounds yukon gold potatoes, cut into wedges
1/2 cup extra-virgin olive oil
Fresh herbs, such as sage, thyme, and/or rosemary, finely chopped
2 teaspoons sea salt
1/2 teaspoon freshly ground black pepper.
10 cloves garlic, smashed

Preheat the oven to 375 degrees F. Put the baking sheet on the bottom rack and let heat up as well. Toss the wedges with the oil, herbs, salt, and pepper. Bake for 30 minutes. Add the garlic, and continue to bake until golden, about another 30 minutes. Increase the temperature to 400 degrees F. Cook until crispy, about 15 additional minutes. Season with additional salt and pepper to taste.

Classic Potato Leek Soup

6 yukon gold potatoes, cut into large pieces
8 leeks, whites only, thinly sliced and thoroughly washed
3 stalks celery, chopped
1 medium onion, peeled and quartered
1 bay leaf
2 quarts vegetable or chicken stock
1/2 cup flour of choice
1/2 cup melted butter or nondairy margarine
1 cup heavy cream or coconut milk1 1/2 teaspoons finely chopped fresh thyme leaves
Sea salt to taste
Freshly ground black pepper to taste

Put the potatoes, half of the leeks, the celery, onion, bay leaf, and stock in a large pot. Bring to a boil. Let cook until the potatoes are soft.

Put the butter and flour in a small bowl. Mix well. Add the remaining leeks, flour/butter mixture, thyme, salt, and pepper to the pot. Stir well. Remove the bay leaf.

Use an immersion blender to puree the mixture until smooth. If you don’t have an immersion blender, puree the mixture in batches in a blender or food processor. Let cook an additional 20 minutes until thickened and flavors have melded.

Herb Roasted Root Vegetables

Gone are the days when salad means a tangle of greens with a boring dressing and a few extra veggies cut in. Here, basic salad greens are set aside for crisp autumn-inspired veggies, doused with inventive dressings and a few other fruits and vegetables.

Here are our favorites that you can throw together this afternoon right before your Thanksgiving dinner.

Kale Salad with Peanut Dressing

serves 6 to 8

2 pounds, about 12 cups bunches curly or lacinato kale (2 bunches should do it)
2 red bell peppers, cut into thin strips
1 large carrot, peeled and cut in strips with a peeler
3/4 cup roasted, salted peanuts, divided
1/3 cup grapeseed oil
3 tablespoons cider vinegar
1 tablespoon agave nectar
1/2 teaspoon fine sea salt
Pinch red pepper flakes

Slice out the center rib of each kale leaf. Roll the leaves and cut them into very fine ribbons, like a chiffonade. Wash, rinse, and dry thoroughly.

Put the kale in a large bowl. Add the bell peppers and the carrots. Toss to miss. Mix in 1/2 cup of the peanuts.

In a small food processor, put the remaining peanuts, the oil, vinegar, agave nectar, salt, and red pepper flakes. Process until mixed; the peanuts should still be a little chunky.

Just before serving, add the dressing to the salad. Let sit about 10 minutes.

Radicchio, Pecan, and Fennel Salad

serves 6

2 small bulbs fennel, finely sliced*
1 small head radicchio, finely sliced*
2 hearts romaine lettuce, chopped in bite-sized pieces
Fine sea salt
Freshly ground black pepper
4 ounces pecorino cheese
1 cup toasted pecans, roughly chopped

For the dressing:
Juice from 1 lemon
2 tablespoons rice vinegar
1 tablespoon soy sauce or wheat-free tamari
1/4 cup extra-virgin oil

*To finely slice the fennel and the radicchio, we recommend using a mandoline.

Put the fennel, radicchio and romaine in a large bowl. Mix well. Sprinkle with salt, pepper, and the cheese, as well as the pecans. Mix to combine.

Put the juice of the lemon, rice vinegar, soy sauce in a small bowl. Mix well. Stream in the olive oil, whisking constantly, until well combined. Add it to the salad. Toss, and adjust seasonings to taste.

Root Vegetable Slaw With Orange-Cumin Dressing

serves 4 to 6

Sometimes, this isn’t easy. In the winter, for example, we don’t always have much to choose from, so this is when we want to take advantage of the goodness we have now, in the summer months, and make them last even longer. Canning and freezing are excellent options, however, we don’t always have the time (or ambition) to get the job done.

This is when you want to opt for the high-quality frozen, canned, and jarred produce, or heading to local farmers and seeing what they’ve preserved and froze.

While all winter we can still enjoy some seasonal choices, such as citrus fruits, pomegranates, winter squashes, spinach, cabbages, broccoli, carrots, potatoes, kale, parsnips, beets, Swiss chard, and others, we look forward to having much more choice in the warmer months.

Flavour-wise, seasonal, fresh produce tastes the best. In the summer months, we can enjoy loads of berries and stone fruits, along with vegetables such as fresh peas, green beans, asparagus and more. Not only that, they’re filled with extra nutrition, too: frozen and canned vegetables are good options in the winter, as they tend to be picked at their nutritional peak. Just keep your eyes open for added salt and sugar.

Once you take your pick, freeze the extras–freezing maintains flavor better than canning, but be aware that it can change the texture. However, some have other used and the texture isn’t necessary; for example, frozen berries make for good smoothies and on cereal, but don’t hold up in their original form. Frozen vegetables work well in stews, braises, and soups.

Eating seasonally also benefits, often, the local economy, because we want to eat from our local farmers. In general, many growers use plenty of pesticides, and imported produce has more residue. The reason we want to opt for seasonal goods is because often, out of season, it is imported items on the shelves.

Even better, buying in season is far cheaper. This summer, check out the farmers who have too many tomatoes, and a bushel will make you sauce that will last you all winter long. Do the same with strawberries, blanch and freeze some green beans, and take the time to whip up batches of your favourite dishes, such as cabbage rolls in the winter and canned peaches in the summer.

Not only is it good for our health, local farmers, and wallet, it’s better for the environment, too. Purchasing in season, local foods has less strain on the environment; obviously, shipping from Chile requires more fossil fuels, which can create more pollution. Hothouse and hydroponic foods also require extra amounts of energy if growers are not using energy-efficient methods.

Buying with the season saves money, keeps it local, and tastes best, too. What methods do you follow?

Our Top Picks

Basil: Closely related to mint, basil has a floral flavor and aroma. There are two main types of basil: Sweet/Italian basil and Asian/Thai basils. Sweet basil pairs naturally with tomatoes, eggplant, and other Mediterranean cuisine, but is versatile and goes well with many dishes.  but it can be used with almost every type of meat or seafood. Asian basil has a more distinct flavor and is often used in curry  and stir fry.

Parsley: With a light peppery flavor, parsley goes well with many flavours. It’s most often used for colour and freshness. There are two main varieties: flat-leaf or Italian parsley is best for texture and flavor. Curly parsley is best as a garnish.

Cilantro: Also called coriander, this herb has a bright, refreshing flavor. You love it or you hate it, but it’s a staple of Latin and Asian cooking, and a key in guacamole and Indian curry.

Oregano: This herb is primarily found in Mediterranean and Mexican cuisines, it actually is often more flavorful as dried. It is also handy to have on hand, as it can be used as a substitute for marjoram..

Mint: Its cooling, peppery taste is great for savory dishes, especially summery salads and calming teas. Use it to garnish your favourite desserts, too.

Rosemary: This woody herb has a strong flavor, so use sparingly. It’s a great complement to roasted potatoes, or used as flavor in soups and marinades.

Thyme: Delicious with a simple flavor, this herb can be used in nearly all types of cooking and all vegetables and meats. To use fresh thyme, run your fingers along the stem to remove the leaves, then chop well.

Dill: The fronds of the dill plant have a subtle, yet distinct taste, great with seafood and vegetables.  It perishes quickly, in about 3 days, so only cut what you need.

Handling and Storing

So after we plant them, how do we keep care of them? Some can be pre-washed, but others should wait until just before use. Large-leaved herbs such as basil and Italian parsley can be washed refrigerated in a plastic bag with a dry paper towel. To elongate their life, stand them on end in a glass of cold water, and cover with a plastic bag. Herbs such as parsley, mint, and cliantro can last up to two weeks this way.

Bring forth the blanching

To blanch vegetables or fruit, submerge them in boiling water very briefly – about 10 to 30 seconds – then immediately place them in an ice bath to stop the cooking. This retains their crispness, as well as their vibrant hue. Use this method, especially, when you want that tender-crisp taste for salads and side dishes.

Under controlled conditions, the researchers found that these items do not have the health promoting nutrients that once was thought.

The difference between organic and conventional growing is in fertilization and soil fertility. These two factors affect the output of plants, in both taste and (once thought) nutrient content. The topic is clearly up for debate, with past studies showing otherwise.

Roasted Green Bean and Arugula Salad with Cherry Vinaigrette

Roasting the beans delivers more flavour than steaming or boiling them. The hemp seeds add a kick of healthy Essential Fatty Acids, while the vinaigrette packs an antioxidant punch. This recipe can easily be doubled.

Serves 4

Vinaigrette
2/3 cup (158mL) pitted cherries
Juice from 1/2 a lemon
Zest from 1 small orange
3 tablespoons (45mL) extra-virgin olive oil
1 to 2 teaspoons (5 to 10mL) agave nectar
1/4 teaspoon (3g) garlic powder
Salt to taste
Fresh ground pepper to taste

Green Beans
1 pound (454g) green beans, trimmed and cut in half
2 teaspoons extra-virgin olive oil
1/4 teaspoon (3g) garlic powder
Sprinkle of salt
Sprinkle of fresh ground pepper

Salad
12 ounces (340g) arugula
1/2 medium red onion, thinly sliced
3 tablespoons (45mL) hemp seeds

To prepare the vinaigrette, place all ingredients in a blender or food processor and whizz until smooth. Add additional agave nectar if you’d like it sweeter. Place in the fridge until using.

For the beans, preheat oven to 425 degrees F. Place green beans on a baking sheet and toss with olive oil. Sprinkle with garlic powder, salt and pepper. Roast in oven for about 15 minutes, stirring halfway, until they begin to brown and becoming tender. Set aside.

To serve, toss arugula with red onion and green beans. Toss with vinaigrette – you may not use it all, depending on how much you’d like. Taste for seasonings then sprinkle with hemp seeds. Serve at room temperature.

Recipe (c) Laurie Sadowski

We’re quick to broadly label food as being either “healthy” or “unhealthy”.  As an example, the Papaya fruit would most likely get a stamp of approval in the Healthy Food Category. Hawaiian Papayas, however, are now affected by alterations in their genetic composition. While Hawaiian Papayas may have once been considered healthy food in their natural state with the ability to contribute to one’s wellness, they now have the potential to damage it.

A savvy, proactive and concerned populace who recognizes Genetically Modified Foods as a serious health and environmental threat (especially without proper labeling) can avert the rise of preventable diseases and environmental damage for generations to come.

A genetically modified organism (GMO) is produced when genes from one species are inserted into another, in order to obtain a desired characteristic through the process of Genetic Engineering [aka Genetic Modification (GM)].  Those in favor of GM foods claim that this technology will allow decreased pesticide use along with increased food production in an effort to feed the world.

Environmental Damage¹

• Genetically engineered organisms cannot be cleaned up or recalled once released into the environment, unlike chemical and nuclear contamination, which can at least be contained. We cannot isolate and separate Genetic pollution from the environment in which it is spreading
• New species with genetic modifications could develop through birds, insects or wind that carry genetically altered pollen to other lands thereby pollinating plants and arbitrarily creating these new GM species.

¹SustainableTable.org

Health Hazards

• The American Academy of Environmental Medicine (AAEM) calls for a moratorium on GM food as it poses serious health risks in the areas of toxicology, allergy and immune function, reproductive health, and metabolic, physiologic and genetic health without any clear benefit. The AAEM recommends immediate long-term independent safety testing and appropriate labeling requirements, which is essential for the health and safety of consumers.
• The Cancer Prevention Coalition highlights the risk of increased Breast, Colon and Prostate cancer from Genetically-engineered bovine growth hormone (rBGH) in milk.
• The Institute for Responsible Technology released a publication that exposed several health risks, which include allergic reactions, liver problems, reproductive problems and infant mortality, based on laboratory studies in animals.
• Potential for Antibiotic Resistance in humans due to antibiotic-resistant marker genes in GM foods. This poses a great public health threat; as treatment with currently available antibiotics would not be sufficient to cure the infection.

What Can You Do Today?

• Understand the reasons for buying Organic Food, as organic foods are grown in harmony with nature and would not allow Genetic Modification.
• Look for “Non-GMO” labeling. Dairy products should have the label ‘No rBGH or rBST,” or “artificial hormone-free.”
• Download the Non-GMO project Iphone App or print Dr. Mercola’s non-GMO shopping Guide.

Once you’ve understood the importance of eating non-GMO foods in your own life, you can then make a greater impact on a global level (which in turn makes things easier on yourself) by supporting the removal of GMO in the marketplace.

It’s becoming impossible to avoid every environmental and health threat within our food supply.  Imagine eating at a restaurant or going grocery shopping without GM Foods available in the first place. Therefore, advocating on the grassroots level is worthwhile.

Check out the following organizations to get involved: Organic Consumers Association, True Food Network, and Sustainable Table.Org.

Image courtesy of organic-center.org

These little spirals carry a nutritional kick of carotenoids and phenol compounds, both of which make fiddleheads an antioxidant powerhouse. What does that mean for our bodies? They can halt the growth of cancer-causing cells.

Because fiddleheads can cause food poisoning when consumed raw, it’s important to cook them properly. When you’re searching for the perfect ones, choose fiddleheads that are tightly wound and green, making sure that any brown stems are removed. They should have a solid “snap” sound when you trim the ends.

Trim the ends with a sharp knife, and then give them a few washes, changing the water each time ensure they are thoroughly cleaned, getting the dirt and debris out of their tiny crevasses.

Bring a large pot of water to a boil and add fiddleheads, simmering for about 10 minutes until tender. You can also steam them to retain the nutrients, but if you do choose to boil them, save the water for soup stock.

Simple Fiddlehead Sidedish

2 tablespoons extra-virgin olive oil
2 cups fiddleheads
1 garlic clove, minced
3 tablespoons finely chopped parsley
sea salt and fresh ground pepper to taste

Prepare fiddleheads as directed above. Heat 2 tablespoons of oil in a pan and add fiddleheads. Saute for about three minutes, then add garlic, stirring for about 45 more seconds until garlic is fragrant. Add parsley, salt and pepper to taste, and serve immediately.

Fiddleheads with Shittake Mushrooms and Shallots

2 cups fiddleheads, already boiled or steamed
2 tablespoons extra-virgin olive oil
3 shallots, peeled and diced
2 cloves garlic, minced
2 cups shittake mushrooms, cleaned and sliced
sea salt and fresh ground pepper to taste

Heat olive oil in a large skillet over medium-high heat. Add shallots and saute for about 2 minutes, until softened. Add garlic, and continue to saute for about 45 more seconds. Add shittakes and continue to cook until softened, about 3 to 4 minutes. Toss in fiddleheads, mixing to combine, and then serve warm.

***
Want to savour them all year? Simply still wash and trim them, par-boil for a minute, then plunge in ice water. (Again, save the water for stock) When they are complete cool, place in freezer bags, top with ice water, and freeze until use.

Image courtesy of enlocale.com

Fast, Fresh & Green

Middleton is no stranger to the kitchen. For many years she was the editor of Fine Cooking magazine with a background highlighting culinary school, restaurant work, recipe developing, food writing, and working for food magazines.

She also has a blog – Sixburnersue.com – devoted to cooking and featuring fresh, wholesome foods. From growing the goods to serving for guests, she loves delicious vegetables, thus leading to Fast, Fresh & Green.

Her goal of the book is to be able to cook these vegetables so everyone will love them; basically forming a guide to delivering a reference chock full of ideas to please the pickiest of eaters.

The book is divided into two parts: Prep and Cook. Prep features stocking your pantry, giving the lowdown on all of Middleton’s favourite flavour influences. Her Cupboard consists  of traditional staples, such as vanilla extract and soy sauce, along with some not-so-traditional must-haves, like dried cherries and chili-garlic sauce. Her Counter holds the garlic, onions, oils and vinegars, among them everything from fruity cider vinegar to Eastern-inspired rice vinegar.

She keeps some alcohol on hand – for cooking, of course – and suggest minibottles if you don’t drink, of rice wine, sherry, vodka and wine.

Her Fridge is filled with varieties of cheese, salty means, aromatics and fresh herbs. Her Spice Cabinet begs for you to take a whiff of cardamom, peppercorns and everything in between.

Part I continues with Chapter 2, detailing what to do with all of your vegetables before you start. From choosing the best selection from the grocery store, to storing and prepping, it’s all in there. And if you didn’t know not to put potatoes in the fridge, now you do.

Part II gets into the recipes, with nine chapters devoted to different cooking styles. Each one features the method, equipment needed, and how to cook it, along with a myriad of recipes to test out the technique. It begins with Quick Roasting, highlight dishes such as Roasted Green Beans and Cremini Mushrooms with Rosemary-Garlic Oil, a simple recipe with seven ingredients and a lot of taste.

The next chapter is Quick-Braising, putting out the technique of making the best Cider-Braised Baby Bok Choy and Golden Apples that you’re guaranteed to ever have.

The other chapters that follow fail to disappoint. Hands on Sauteing, Walk-Away Sauteing, Two-Stepping (not a dance, but instead two-step processes), No Cooking, Stir-Frying, Grilling, and Baking Gratins finish it off.

It doesn’t end with the book, though. Middleton says on her blog that she has an alternative mission: saving the planet. She dubs this alternate-self as Sustainablesue, and pens some great environmentally-driven posts in the Sustain section of her site  on The Huffington Post Green page.

Vegetarians will relish in the recipes, all of which can be adapted to be meat-free. (Most of which already are). Vegans, too, will be pleased to know that the majority of them don’t include animal products, and if they do, it’s an easy swap of milk or butter.

Intriguing? The recipes taste as good as the book sounds – and you can enjoy those and more from her website at Sixburnersue.com.

The book is available from Amazon.com for just $16.47, a bargain for the wealth of information, tasty recipes, and vegetable-cooking-bible that is fit for your cookbook shelves. Get it now: Fast, Fresh & Green.

Plant carotenoids lutein and zeaxanthin are found in corn and leafy greens vegetable such as kale, broccoli, and spinach, with an ability to protect us from chronic diseases. Among these are age-related macular degeneration, cancer, and cardiovascular disease.

Recent research has  shown that broccoli has even more to offer. With more carotenoids than any other members of its food family,  scientists have discovered why this just is.

Mark W. Farnham of the U.S. Department of Agriculture, Agricultural Research Service, Charleston, South Carolina, and Dean A. Kopsell from the Plant Sciences Department, University of Tennessee, Knoxville, studied the cruciferous vegetable and found some interesting information.

Their research confirmed that broccoli contains a large amount of lutein, an antioxidant that we often associate with eyes and skin. Other carotenoids, such as beta-carotene, were also found, but lutein  levels were the most significant.

The team also found that when breeding broccoli, the lutein levels were linked to the plant’s genetics; the environment had little effect.

The study is published in HortScience.

So eat more broccoli. Simple as that. If you don’t know how to make it so you love it, we guarantee you’ll dig Imagine Foods’ Creamy Broccoli Organic Soup, and get inspired by The New Enchanted Broccoli Forest by Mollie Katzen.

Source: ScienceDaily.com

Image courtesy of herbalextractsplus.com

Characteristics

Winter squash comes in many different flavours, colours, sizes and shapes, but one thing is consistent: the flesh is yellow to deep orange, fibre-rich and sweet, with an inedible skin.

(Read more about our previous thoughts on this, in our article Are you healthier for eating organic?.)

As so assumed, the conclusions of the study were challenged by organic food campaigners.

Researchers claim that consumers pay higher prices for organic food, primarily for their perceived health benefits. The result? A global organic market worth approximately $48 billion.

The team from the London School of Hygiene & Tropical Medicine reviewed 162 scientific papers over the last 50 years, finding there was no significant difference.

Alan Dangour, one of the authors in the study reported that “a small number of differences in nutrient content were found to exist between organically and conventionally produced foodstuffs, but these are unlikely to be of any public health relevance.”

That’s not to say that herbicides and pesticides aren’t harmful to any folks, especially those with chemical sensitivity. But for others, it seems as though conventional does the job just fine.

“Our review indicates that there is currently no evidence to support the selection of organically over conventionally produced foods on the basis of nutritional superiority,” Dangour added.

That being said, opting for local foods – those which have traveled minimal distance to your table, retain the most nutrients.

The results of research, commissioned by the British government’s Food Standards Agency, were published in the American Journal of Clinical Nutrition.

Editor’s note: We were interested in this study, whether it swayed our personal beliefs or not. That being said, check this out for some counter ideas to the ones above: London study on organic nutrition challenged

Image keymechanical.com

Seasons for the iPhone and iPod Touch provides all the information you need to make the right decisions when choosing your food. The database of the application contains 170 entries of fruits, vegetables, lettuce, herbs, mushrooms and nuts.

The recent release expands its support for seasonal data from Central Europe, United Kingdom and Ireland to the United States and France. This includes information about local seasons as well as seasonal imports.

The nice user interface gives a weekly overview of produce currently being in season. It also allows to browse the content by month or category as well as searching by name. In addition to a photo of every single entry there is a detailed seasonal chart as well as a brief description text to get some background information.

The application is listed under category Lifestyle at the iTunes App Store (click here to launch the store)

For more information, visit seasonsapp.com

and contact Christian Klotz / Saskia Schmidt
+44 (0)  7763 846187; info@seasonsapp.com

If you don’t harness buying local and fresh when produce is, well, local and fresh, you’re truly missing out. Once you try a tomato straight from your garden or fresh-picked from a down-the-road farm, you’ll realize your winter tomato-eating will never compare. Juicy, sweet and flavourful, they have a dense, gardeny flavour that is hard to ignore.

But it’s not just that – the top produce picks that are available at the Farmer’s Market right about now are also among the healthiest foods you can eat. Here are some of my favourites.

Tomatoes

Starting in late June, depending on your region, tomatoes start in full force. Ranging from cherry tomatoes to heirloom to everything in between, they come in a variety of colours, textures and tastes. Tomatoes are rich in vitamins C and A, but also shine for their abundance of lycopene, an antioxidant that is associated with preventing heart disease and cancer. Lycopene is active when cooked, so buy a bushel of tomatoes and cook down vats of pasta sauce to have on hand in the freezer over the winter months.

Peas

You might have enjoyed peas deshucked in the frozen or canned varieties, but enjoying them straight out of the pod is a Spring indulgence. Their sweet taste adds a little extra in every dish, and are a high fibre source with 7 grams per 1 cup. They’re also a great source of vitamin K, C and B1, as well as folate and magnesium. Try them in shelled straight into a salad or coleslaw, as opposed to basic steaming methods.

Strawberries

A fruit favourite, these Farmer’s Market finds are at the beginning of their season. Strawberries are a great addition in your morning cereal or after-dinner dessert, but great for your heart, too. Strawberries are rich in antioxidants, which are heart-protecting, anti-inflammatory and fight against cancer. They are also rich in fibre and vitamin C – in fact, they contain 125% of the RDI of the vitamin.

Asparagus

The perfect produce that can be prepared in minutes, asparagus is a rich source of folate, which assists in cardiovascular health, and vitamin K, clocking in 114% of your DRI. It’s also high in potassium, fibre, and vitamins A and C, as well as antioxidants, to fight heart disease and cancer. Try roasted on the BBQ with sea salt and a squeeze of fresh orange juice, or thinly sliced and tossed with olive oil and lemon for a quick summery side.

What are your Spring market favourites?

Image courtesy of localharvest.ca

Jumbo Shells Stuffed With Roasted Spring Vegetables & Creamy Fresh Dill Sauce

Roasting the vegetables adds a smoky flavour to whole grain stuffed shells with a new twist. The creamy sauce is deceptively rich, infused with garlic and fresh dill.

1 227 g (8 oz) package of jumbo pasta shells (I recommend Tinkyada)

For the roasted vegetables:
All vegetables except for the peas should be finely chopped into small 1×1x1 cm cubes

2 leeks, washed thoroughly and chopped (just the whites)
1 medium zucchini
3 medium carrots
1 large red bell pepper
1/2 cup (125 g) frozen peas
1 tbsp. (15 ml) extra-virgin olive oil
sea salt, fresh ground pepper

For the sauce:
2 tsp. (10 ml) vegan margarine or olive oil
2 large garlic cloves, minced
4 scallions, minced (just the whites)
3 tbsp. (45 g) arrowroot flour
2 cups (500 ml) non-dairy milk (I recommend Almond Breeze unsweetened original)

salt to taste
fresh ground pepper to taste
2 tbsp. (30 g) fresh dill, minced

Bring a large pot of salted water to a boil. Add noodles and cook according to package directions. Drain well.

Preheat oven to 450°F (230°C).Toss all chopped vegetables, except for peas, with olive oil. Sprinkle with salt and pepper and spread on a baking sheet in a single layer. Bake for about 20 minutes, stirring often, until tender. Lower temperature to 375°F (190°C).

Meanwhile, in a medium-sized saucepan, melt margarine. Add garlic and scallions, stirring for about one minute, until fragrant. Add arrowroot, whisking quickly, adding a little non-dairy milk at a time to keep it smooth. After a few splashes, it should be a thick paste. Add the rest of the milk, continuing to whisk. Bring to medium heat, whisking frequently, allowing to cook until thickened, about 10 minutes. Add salt and pepper to taste. Stir in dill.

Once vegetables are finished, spread a bit of the sauce mixture in the bottom of a 9×13 pan. Arrange noodles, stuffing each with about two tablespoons (30 ml) of filling. Top with additional sauce.

Bake for about 20 minutes. Let sit five to 10 minutes before serving.

Onions
In the same family as garlic, onions also provide benefits, such as regulating blood pressure and lowering cholesterol. they are also a mainstay base for any dish, and add instant flavour to any meal. Saute alongside your favourite vegetables, add to every soup, and caramelize for a quick, flavourful topping.

Canned tomatoes
When cooked, tomatoes become increasingly richer in lycopene, which reduces the risk of cardiovascular disease and some cancers. Canned tomatoes also offer a quick, impromptu solution for sauces, side dishes, soups and stews.

Tomato paste
Because of the concentration of ingredient, tomato paste is the best source of lycopene. Add a dollop of tomato paste to thicken soups, stews and sauces; dilute with water to make your favourite spaghetti sauce or, with more water, tomato soup; add fresh herbs and roasted garlic for an easy appetizer spread.

Frozen spinach
We’ve told you about all the benefits of leafy green vegetables, but sometimes they are too wilty for us to willingly buy. Having frozen spinach on hand adds instant nutrition to stirfries, soups, stews, side dishes, and pasta dishes.

Dried mushrooms
Soak dried mushrooms in water, and use their liquid for extra flavour for gravies, sauces, and stews. Some kinds, such as shiitakes and porcinis, are known to fight cancers.

Frozen fruit
Frozen fruit is best in the off-season, because it’s picked at its peak of ripeness and flash frozen immediately, sealing in nutrition and flavour. Have handy for the time of year when berries are scarce, apples are mealy, and oranges are dry.

Add to our favourite pantry produce below. What do you always have stashed away among your canned legumes and dried grains?

Image courtesy of ninecooks.typepad.com

Remember back in kindergarten when you were taught to be nice to everyone? Treat everyone with respect? Don’t judge or make assumptions? I think, it’s safe to say, that’s what has happened with leafy greens. With some memory of slimy spinach on our dinner plate at four years old, we’ve simply decided that, as an adult, we don’t have to subject ourselves to the pure torture of enjoying them.

Surely, we won’t convince you how wonderful they are, but we’re ready for the challenge.

You see, leafy greens are extremely low in calories, but so high in nutrition, that you get an awful lot of bang for your buck. Here’s an example: 1 cup of boiled spinach can provide you with about 295% of the daily value for vitamin A, and 30% of the daily value for vitamin C [source].

This doesn’t mean you have to slop boiled spinach on your plate, but what about adding it to a rich, minestrone, or hiding it in a few layers of lasagna? It’s just a cup, and clearly, a  little goes a long way.

Not convinced? Here’s the clincher: In that same cup of boiled spinach hides over 1000% (that’s right, a thousand) of the daily value for vitamin K, important to maintain bone health. Combined with this are good sources of calcium and magnesium.

So, this isn’t just about spinach. In fact, all leafy greens have a little extra something.

In general, leafy greens are vitamin rich, most often with B, C, E and K. Minerals are abundant, primarily found in the form of calcium, magnesium, iron, and potassium. Then combine the phytonutrients (like beta-carotene, lutein and zeaxanthin, all essential for eye health) and Omega-3 fatty acids. Oh, and the variety of carotenoids, flavonoids and antioxidants that have cancer-protective properties.

And so on, and so forth. Not too many other vegetables can live up to the all mighty greens.

The Leafy Green Run-Down

Kale: pungent, earthy, but keeps its girth and doesn’t break down too much when added in soups, stirfries, or even steamed

Collard Greens: rich smoky flavor, popular in Southern cuisine

Mustard Greens: strong and peppery, they are a great addition for a bit of zing

Turnip Greens: pleasant, with a subtle bitter flavour

Romaine Lettuce: crispy and hearty, it nutritionally outweighs most other lettuces, most notably iceberg

Bok Choy: a type of Chinese cabbage, bok choy is mild, and withstands a crispness during cooking

Kohlrabi: a member of the cabbage family, the leaves are mild, while the bulb  tastes like a cross between broccoli and radish

Beet Greens: mild and pleasant, they aren’t as sweet as their bright red roots, but add them to any dish for a perfect way to use up the whole vegetable

Swiss Chard: in a variety of colours, swiss chard is slightly sweet and tender, making it very palatable and easy to digest

Image courtesy of vegalicious.org

If you don’t already have a garden, figure out where you would like to start it. More than likely, you’ll choose an area in the ground, but it doesn’t have to be. But ground growing adds the benefits of organisms, such as earthworms, that work to break down matter into nutrients and aerate your soil.

The con is that growing from the ground is a little more effort – something we don’t always have time to include – but in the end, your soil is a lot healthier. To prep your bed, use a shovel to work compost into your area of soil – preferably one that is well-drainable [read more on compost options]

Sometimes soil isn’t up to par – for example, an overrun of sand or clay can make it a not-so-superior location. In this case, you can create a raised bed. Use tightly-packed brick or stone to create a perimeter about 16 inches high – then fill the bed with soil and compost.

If you live in a small area or want to try your hand at balcony gardening, try containers. Most vegetables can grow well in containers, as well as herbs. When choosing a size, opt for larger containers which maintain greater reserves of water and food, as well as room for roots to grow. And containers need to have holes at the bottom for drainage. Some garden centres sell plants already started in pots, specifically designed for this purpose.

Step Two: Pick Your Plants

If you’ve never gardened, you might want to check with others (friends, neighbours, local greenhouses) to see what grows best in your area.

You can start off with seeds, or opt for seedlings. Starting from scratch with seeds is a little more difficult, and often have to be started indoors if Winter is running late. Seedlings, on the other hand, can be planted right into the garden, and you can ask the garden centre for information on how to plant them utilizing their first-hand know-how to enrich your own.

In addition, if you’re new to the process you’ll want to find out what plants will take over your garden. Squashes and watermelon, for example, heartily claim a hierarchy in your garden area.

Certain plants, like legumes, can aid in garden growth because they covert atmospheric nitrogen into a form that crops readily use. Flowers such as sunflowers attract bugs such as ladybugs and beetles, that eat up bugs such as slugs and aphids, which are a hazard to your horticulture.

Step Three: Take Good Care

Most plants only need about an inch of water per week, so bear in mind the rainfall. Keep in mind shady areas – they don’t dry out as quickly – and new plants – they need a little more care. Opt for a gentle watering can, or a hose attachment designed for gardening – blasting your bounty at high-pressure can damage the plants and waste water.

You might have heard the word mulch but be oblivious to its definition. Mulch should be made of organic matter, such as grass from cutting your lawn to dead leaves. It slowly decomposes, enriching the soil, smothering weeds, assisting with drainage and provide a natural fertilizer. Spread on top of the soil – not on the plants.

A great adding to your mulch is coffee grounds. If you don’t have any yourself, visit your local Starbucks – they store them for compost use free for the public taking.

And the easiest way to keep it organic? Pull out your weeds – along with the roots – by hand.  For other weeds that crop up between pavement and bricks, sprinkle with salt then pour on boiling water. This keeps it chemical-free and is a cost-efficient alternative to store-bought organic solutions.

Have an organic gardening tip you’d like to share? Tell us about it!

Image courtesy of CoffeeWaffle and GardenWise.