Garden Eats

Garden Eats Christmas Tea

What You’ll Need

• 1 tea ball or unbleached tea bag
• 1/4 tsp crushed or powdered cardamon
• 1 vanilla bean chopped
• 1/4 tsp nutmeg
• 1/4 tsp cinnamon

Putting It Together

1. Place all items in tea ball or bag. Secure and close.
2. Steep with three cups of boiling water for ten minutes.
3. Sip and enjoy!

Ready to dig in? Enjoy these two recipes. Easy to make, so easy to love!

Meredith Baird’s Raw Delights

Banana Carrot Chai

Meredith remarks that this is an, “amazingly soothing smoothie”- after taste testing today, we agree! Because carrots take time to juice, Meredith suggests adding extra milk to make it even smoother. After having it with the carrot, we think it’s worth the extra couple minutes required to juice them up!

What You’ll Need

• 2 cups frozen banana
• 1 cup walnut milk
• 1 cup carrot juice
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• 1 pinch sea salt

Putting It Together

1. Blend until smooth.

Serves 1-2

Winter Greens and Walnut

A classic take on the massaged kale salad, Meredith decided to take this salad in a more fall-like direction by adding walnuts and thyme.

What You’ll Need

Salad

• 1 large head kale, stalks removed and thinly sliced
• 1/2 head swiss chard, stalks removed and thinly sliced
• 1-2 Tbsp walnut or olive oil
• 1 Tbsp apple cider vinegar
• 1 lemon, juiced
• Pinch of salt
• 1 apple (preferably gala), cored and chopped or shaved on a mandolin
• 1 cup Inca berries or golden raisins, chopped

Walnuts

• 1/2 cup walnuts, coarsely chopped
• 2 Tbsp fresh thyme
• 1/2 Tbsp walnut or olive oil
• 1/4 tsp sea salt
• Freshly ground pepper, to taste

Putting It Together

Salad

1. Massage kale and swiss chard with olive oil, vinegar, lemon juice and salt to break down the fibers.
2. Once salad is wilted, toss in apple and  Inca berries.

Walnuts

1. Toss walnuts with thyme, oil, salt and pepper.

Assembly

1. Toss walnuts with salad.
2. Season with salt and pepper to taste.
3. Garnish with thyme and walnuts if desired.

Serves 4-6

Bryant’s Choco-Chip Pumpkin Muffins

Love pumpkin, but over the idea of pie? We are too so we’re making Bryant’s chocolate chip pumpkin muffins to snack on tomorrow. Bryant’s Thanksgiving dessert is not only easy to make, the kids will love popping these healthy-for-them treats into their mouths! Packed with beta-carotene, vitamins C and E, calcium and magnesium and essential fatty acids, these little muffins make them a fitting seasonal treat. Bryant’s grandmother, who made the muffins for Bryant as a child would be happy to see him sharing his version of her original recipe with Garden Eats today!

Bryant loves the muffins right out of the oven, yet says they’re sometimes even better the day after!

What You’ll Need

1 2/3 c flour (you can use Bob’s Red Mill All-Purpose Gluten Free)
1 c organic cane sugar or stevia
1 ½ tsp nutmeg
1 ½ tsp cinnamon
½ tsp ginger
½ tsp allspice
1tsp baking soda
¼ tsp baking powder
¼ tsp salt
2 eggs
1 c plain organic pumpkin (can be canned or steamed)
½ c butter, melted
8oz organic mini chocolate chips
¼ c hemp or chia seeds
Putting It All Together

Pre-heat oven to 350. Grease muffins or use baking cups (I use non-stick mini tins).
Thoroughly mix flour sugar, spices, baking soda, baking powder and salt in large bowl.
In another bowl blend eggs, pumpkin and butter. Stir in chocolate chips, seeds and pour over dry ingredients until just moist.
Scoop into muffin tins and bake fore 12 minutes or until puffed and springy in center.
Cool on rack. Enjoy!

Bryant’s Wild Arctic Char

Looking for a super healthy alternative to meat this weekend? Try Bryant’s arctic char! We made it the other night and there wasn’t a single bite left on anyone’s plates! Let us know how you like it!

What You’ll Need: 

• 2 (6-8 ounce) fish filets
• 1 medium size fennel bulb, chopped
• 4 oz hazelnuts
• 1 tbsp lemon juice
• 2 tbsp chopped cilantro
• 3 tbsp extra-virgin olive oil
• salt and pepper to taste

Putting It All Together: 

1. Remove fish from refrigerator 15 minutes prior to cooking and allow to come to room temperature. Season both sides with salt and pepper.
2. Toast hazelnuts in a saute pan over medium heat or in a 400 degree oven until golden brown. Completely cool in refrigerator. Cut fennel into ½ inch pieces. Heat medium saute pan until hot and add 2 tsp of oil and fennel. Cook until caramelized and tender. Season with salt and pepper and set aside to cool.
3. In food processor, pulse cooled hazelnuts 1-2 times to break up the whole pieces. Add half the cooked fennel and pulse 1-2 more times. Add 1 teaspoon olive oil, lemon juice, and chopped cilantro and pulse 1-2 times. Add remaining fennel and mix by hand. (Pesto can be made in advance and kept in fridge for several days).
4. Heat large saute pan on medium high heat until almost smoking and add 1 ½ tbsp olive oil. Place fish skin side down and gently shake pan so fish doesn’t stick. Cook for 3-4 minutes, reduce heat and cook until ¾ cooked through, about 10 minutes. Flip fish and cook another 1-2 minutes.
5. Top fish with pesto and serve with choice of vegetables.

Serves 2-3. Enjoy!

W I L D char provides: 

• Protein – 20 g
• Fat – 8.1 g
• Potassium – 551 mg
• Omega-3 – 6 g

Gluten Free Stuffing Alternative: Creamy Quinoa

Sometimes being gluten free is tough because foods we once enjoyed simply aren’t replaceable. While there are many gluten free stuffing recipes out there, we opted for a whole new twist with our creamy quinoa. It’s easy, quick and offers that comfort food feeling we all know and love!

What You’ll Need:

• 1 cup quinoa
• 2 1/3 cups liquid. We like to use organic chicken broth, but veggie broth will work perfect as well.
• 2 tablespoons olive oil.
• 1 teaspoon black peppercorns
• 1/4 teaspoon salt
• 1/4 teaspoon oregano
• 1/4 teaspoon thyme
• 1/4 teaspoon agave
• 1/2 cup sliced mushrooms
• 1/4 cup butter or butter alternative for non-dairy eaters (I ended up using a half cup this time, my guests really like it creamy)
• 1/4 cup feta
• Basil for garnish

Misc:

• Rice cooker
• Large bowl

Putting It All Together:

1. Dump quinoa and liquid into rice cooker. Set and let it cook until the timer pops. (Quinoa can be made on the stove-top as well).
2. While quinoa is cooking, combine olive oil and spices over medium heat stirring with a wooden spoon. When you can smell the herbs combining with the oil, add your mushrooms and stir for two minutes.
3. Add butter, continually stirring for another 3 minutes.
4. Add feta, stir 1 minute and remove from heat.
5. Once quinoa is cooked, pour into bowl unevenly.
6. Now add stove top mixture to quinoa stirring well.
7. Add almond milk continually stirring until a creamy consistency is reached.
8. Garnish with basil.

Gluten Free Cornbread Muffins

We searched high and low for the best recipe out there, tried a few and then settled on our own creation! We like our cornbread on the sweeter side, so you’ll find these a bit more desert-like. They definitely still make a perfect complement to all of the savory flavors you’ll be enjoying tomorrow. Let us know what you think!

What You’ll Need:

• 1/2 cup sweet rice flour
• 1/4 cup tapioca starch
• 1/4 cup potato starch
• 4 teaspoons baking powder
• 1/4 cup sweetener (agave or organic cane sugar work best for this recipe)
• 4 teaspoons baking powder
• 3/4 teaspoon salt
• 1 teaspoon xanthan gum
• 1/4 cup shortening (not butter)
• 2 large eggs
• 1 cup coconut or almond milk
• 1 cup yellow cornmeal

Misc:

• Preheat oven to 375 degrees, use the convection setting if you have it.
• Grease muffin tins. Will make 12 large muffins.

Putting It All Together:

1. Combine flours and dry ingredients (except cornmeal). Sift or stir with a fork.
2. Add shortening throughout flour (not all in one big clump). Can combine with clean hands, wooden spoon or rubber spatula.
3. Mix milk and eggs in a separate bowl.
4. Add liquids throughout lumps of shortening and flour and stir well.
5. Stir in cornmeal stirring quickly. Hands work well.
6. In greased muffin pans, add mix almost to the top of the rim.
7. Bake on 375 for 18-22 minutes or until you stick in a toothpick and it comes out dry.
8. Once removed from heat allow to cool for about 5 minutes and remove from muffin tins.

Zesty Cranberry Sauce

Can’t have Thanksgiving dinner without a zesty cranberry sauce! Packed with vitamin C and other antioxidants, this zesty sauce is easy-breezy-oh so tasty! Enjoy!

What You’ll Need:

• 2 cups water or orange juice
• 1 cup of sweetener; we use agave
• 24 ounces of fresh cranberries
• 1-2 tangerines
• zest of one tangerine
• 1 teaspoon cinnamon

Putting It All Together:

1. Over medium-high heat, let your sugar dissolve in the liquid.
2. Once dissolved, add cranberries, tangerines, zest and stir. Now add cinnamon.
3. You’ll begin to hear the cranberries popping. Take a look, the skin will break to indicate the popping is in action.
4. Allow cranberries to pop for about one minute.
5. Remove from heat, pour into bowl and allow to cool.
6. Once cooled, sauce will thicken.

Fair Trade Chocolate Mousse

Please welcome back our travel and entertainment writer, Shannon Unger. While traveling through Central America, Shan learned a whole lot about one of her favorite subjects, chocolate! For Thanksgiving desert, Shannon wants to treat you to her Fair Trade, organic chocolate mousse recipe. Try it, we know you’ll love it- we do!

What You’ll Need:

• 8 ounces semisweet fair trade certified chocolate
• 4 tablespoons unsalted butter or earth balance
• 3 large eggs, separated
• 1/4 cup super fine fair trade certified sugar
• 1 1/4 cups cold, heavy cream

Misc:

• Hand Mixer
• Metal Mixing Bowls
• Wooden Spoon

Putting It All Together:

1. Set up a double boiler on your stove by placing a bowl or sauce pan over a pot of hot water.
2. Melt the chocolate and butter, stirring constantly. **Constantly as in all of the time, so as to avoid burnt chocolate**
3. Remove from heat and stir with a heavy wooden spoon until smooth.
4. Return to heat and add egg yolks one at a time, mixing well after the addition of each.
5. Remove from the heat and transfer to a large mixing bowl.
6. In a clean bowl, beat the egg whites until soft peaks start to form.
7. Add 2 tablespoons of sugar and mix until stiff. **When separating eggs, be sure to avoid any yolk into the egg whites. It will make it virtually impossible to get the consistency of the egg whites correct.**
8. In another clean bowl (best when cold), beat the cream until it starts to froth.
9. Add 2 tablespoons of sugar and continue mixing until it holds soft peaks.
10. Fold the egg whites into the chocolate mixture until no white appears.
11. Gradually fold in the whipped cream, saving 1/2 cup or so for garnish.
12. Transfer to a serving dish and refrigerate until chilled.

Potato Carrot Pancakes

What You’ll Need:

• 2 pounds russet potatoes
• 2 pounds sweet potatoes
• 3 carrots
• 1 large peeled onion
• 1/2 tablespoon salt
• 1/2 tablespoon coriander
• 1 teaspoon cinnamon
• 1 tablespoon cracked black pepper
• 1 cup gluten free rice flour (can also use coconut flour, almond flour too sticky)
• 3-4 beaten eggs
• Bottle olive oil on hand for cooking
• 1 container sour cream (optional)

Recipes & Projects For Budding & Extra Change of Seasons Herbs

Are the tops of your herbs starting to flower? By gently plucking or clipping the flowering tops off, you can keep those nutritious plants continuing to thrive with healthy leaves. Now that you’ve cut those tops off, toss them into your compost or try one of our Garden Eats home-grown recipes and projects!

Herby Crisp Room Spray

What You’ll Need:

• 3 medium size spray bottles (dark bottles or amber glass best)
• 1 750mL bottle vodka
• 3 generous handfuls of herbs (we love using lemon basil)
• 1/2 gallon distilled water

Putting It All Together:

1. Fill each spray bottle halfway with vodka.
2. Add herbs, cover and shake well for 10 seconds.
3. Fill remaining bottle with distilled water.
4. Cover, store in a dark cool place for two weeks.
5. After two weeks, shake and spray to freshen your home!

Herbal Water
Combinations of lavender and lemon verbena or sage and lavender infuse well together.

What You’ll Need:

• Gallon spring water
• 5 handfuls of herbs

Putting It All Together:

1. Pour 2 cups of water into a glass.
2. Add herbs.
3. Replace as much water back in gallon that will fit.
4. Cover, place in a brown bag for three days and drink! Tastes great over fresh squeezed lemon or limes.

Soothe a Cold or Headache Pillow

What You’ll Need:
We use a combination of mints, lavender and lemon verbena or lemon basil

• Depending on how many pillows, several large handfuls of herbs.
• Ready to go small-medium silk sachets or 2 soft clean cotton fabric approximately 5 x 3 inches
• Needle
• Thread

Putting It All Together:

1. Allow herbs to dry.
2. Once dried keep flowers and leaves while setting aside stalks/stems (for the project below).
3. Either insert dried herbs into pre-made sachets and thread open end closed or hand-sow cloth together on three sides, turn inside-out, fill with herbs and carefully sew open side closed.

Fire Starters
If you live in a cool weather place, these make great fire starters. Depending on what projects you decide to use your herbs for, save all of the stems/stalks neatly for this easy project.

What You’ll Need:

• Dried herb stems/stalks
• Possibly non-treated twine or thread

Putting It All Together:

1. On a large surface, lay out neat piles of uniformly sized stems/stalks.
2. If any of the herby stalks are malleable, tie each bundle well with. If not, use your twine.
3. Store to be used in your indoor or outdoor fireplace as fire starters.

Magnus’ Lentil Beet Curry with Spinach & Feta

Garden Eats has received a handful of requests expressing curiosities about the nutritive qualities of beets. Popularized by its aphrodisiac offering juice and garlic-breath covering root, this blood-nourishing tuber has been used as a medicinal food staple since the middle ages for immune, digestive and blood concerns. Magnus is joining us today from his UK kitchen to whip up his fave winter beet curry!

What You’ll Need

Curry Sauce

* 4 tbsp Olive Oil

* 1 Medium Onion Finely Chopped

* 4 Cloves Garlic Finely Chopped

* 1 Tbsp Madras Curry Paste

* 1 x 400g Tin Chopped Tomatoes

* 1 x 400ml Tin Coconut Milk

The Beets Etc

* 8oz Puy Lentils

* 1 ltr Vegetable Stock

* 6 Assorted Beetroots (Preferably with Leafy Tops)

* 6 oz Spinach Leaves

* 12 oz/360g Feta Cheese Diced

* Coriander (cilantro) Leaves to Garnish

Magnus’ Method

1. For the curry sauce, sauté the onion in the oil over a low heat for 20 minutes or until golden and caramelised. Add the garlic and continue to cook for a couple of minutes.
2. Add the curry paste and allow to cook for five minutes until the flavours have developed.
3. Add the tomatoes and the coconut milk and bring just to a simmer for 45 minutes to1 hour, or until the sauce has reduced and is nice and thick and oily.
4. If the beetroot has the leafy tops, then remove and wash them well, especially the stalks in addition to the spinach.
5. Wash and roast the beetroot in a moderate oven for an hour or two until softened. Allow to cool a little, then peel and quarter them and keep warm in the oven.
6. Meanwhile cook the lentils in vegetable stock until tender, approximately 20 minutes, you may have to add a little more stock or water. Strain and set aside.
7. When the sauce is ready and the beetroot and lentils are cooked, assemble the dish. In a large frying pan or skillet heat the curry sauce and stir in the lentils. You may have to add some more stock to thin out the sauce a little. When the lentils are simmering add the spinach and beet leaves and toss in the pan until wilted.
8. Divide the beetroot between four bowls or plates and spoon over and around the lentils and spinach mixture. Scatter with the feta and flash under a hot grill to lightly brown the cheese.
9. Top with the coriander leaves (cilantro) and serve with bhajis or pilau rice.

Magnus’ Notes on Nutrition

Beetroot is a fantastic ingredient. Having been shown to be a great liver cleanser, the dark purple colour also aids in fighting cancer. Eating beetroot regularly also increases the uptake of oxygen by as much as 400%! It is virtually fat free and converts into sugars in the body very slowly so can help stabilize blood sugar levels for longer (glycemic index). Thinking of tossing those tops? Think again! The green tops are very rich in folates.

Lentils are an amazing food also being a very important source of iron for vegetarians. They are rich in protein and contain two of the essential amino acids (lycine and isoleucine). They are also a great source of fibre and have a low glycemic index so are excellent for diabetics!

Until next time! Enjoy!

Magnus!

Immune Boosting Stamina Soup

If you live in So-Cal you’re fully aware that Santa Ana season has arrived in full-wind! At the first sign of wind-cold-dryness-attack last week, I began downing bowl after bowl of my Chinese medicinal inspired stamina soup. Although I usually have a beef stock on hand, this time I was without, so I turned to a 12 ounce container of organic beef broth. Along with my vegetables, herbs and spices, it did the trick and I’m feeling great now!

This soup might look scary to the kids, but that doesn’t mean you can’t convince them it’s tasty. Use a hand blender to mask all of the veggies and herbs… We like to call it Disappearing Vegetable Soup. If it seems too strong for your tot, try this family recipe, contributor, Laura Seery adapted (you’ll also find some great ways to interact with kids and food too).

Medicinal Use

Indications

This soup is indicated where wind-cold and wind-dryness has attacked the exterior. The acrid, dispersing, warming nature of these ingredients enforces the treatment principle below.

Treatment Principle

Eliminate wind by stabilizing the exterior, dispersing coldness, regulate yang, the lung and stomach channels, gently moisten dryness.

Note

This treatment principle regulates and fortifies immunity and endocrine function. Please email me if you’d like to hear more about the phyto-bio-availability of therapeutic compounds.

Here’s What You’ll Need

12 ounces organic beef stock
1/2 onion (choose whichever is in season) chopped coarsely
1 leek stalk chopped coarsely
6 coarsely chopped bulbs of garlic
1/2 jalapeno pepper chopped including seeds
10 pieces Huang Qi/Chinese Astragalus
5 pieces of Da Zao/Chinese Date
6 slices of Sheng Jiang/Ginger slices
1/2 teaspoon sage powder
1/2 pound rice noodles or bean curd noodle or brown rice (optional)
1/4 pound shaved organic beef (optional)
2 tbl Bragg’s apple cider vinegar
4 tbl Bragg’s liquid aminos
1 cup seasonal mushrooms coarsely chopped
2 tbl black sesame oil

Make It

1. After you done your chopping, in a large soup pan, sautee garlic and onion over medium heat with sesame oil for five minutes
2. To this add broth or stock, apple cider vinegar and liquid aminos
3. Add your chopped herbs, spices and vegetables stirring to a quick boil
4. Once it’s reached a boil, reduce, simmer and cover for 30 minutes
5. Last 5 minutes of cooking, either add rice or noodles. These can be cooked separately and added at the end as well.
6. If you’re adding shaved beef, add this the last 15 minutes.

Enjoy! Stay healthy!

Fruited Green Bean Congee Topped with Roasted Peanuts

A savory congee to be enjoyed as a warm breakfast or afternoon pick-you-up!

What You’ll Need:

Congee Base

• 5 cups water

• 1 1/2 cups white rice

• 1/4 cup mung beans

Fancy It Up With Sweet and Savory:

• handful of green beans
• 1/4 cup roasted organic peanuts
• whichever you have on hand that you’ve saved for winter or is locally available*: jarred/canned sliced pears or mangos
• 1/2 tsp coriander

Putting it all Together:

1. Boil the water in a ceramic or glass pan
2. Add beans and rice
3. Chop the green beans
4. Slice fruit
5. Add the sweet and savory above leaving the peanuts until last
6. Boil approx 45 minutes on med-low stirring occasionally
7. While cooking, crush peanuts in a bag. Once finished, top upon serving

Note: Want it to be creamy, like porridge? Cook your congee longer by gradually adding water and occasionally stirring. Can also be made over the course of seven-ten hours in a crock pot.

*Locally available means it is or just was growing in your region.

Warming Winter Congee

With the winter winds already blowing in a lot of cold, snow and damp conditions, it’s time to break out the congee recipes to keep your spleen and stomach qi warm and happy!

Congee, a regular staple of the Chinese breakfast menu, is a nutritive mixture of white rice, water and mung bean. Developed to enhance and harmonize digestion, this simple recipe can help stave off intestinal illness as well as fix you up during acute GI distress. Experiencing nausea, diarrhea, constipation or vomiting along with a cold or flu – this stuff is your best friend!

Mung beans and rice may sound a little boring, but if nothing else is staying down, congee will!

What You’ll Need:

Congee Base

• 5 cups water

• 1 1/2 cups white rice

• 1/4 cup mung beans

The Yummy Extras

• 1/4 tsp cinnamon

• 1/8 tsp cardamon

• 3 pieces of da zao (Chinese red date)

• handful of shitake mushrooms

• 3 tsp black sesame seeds

Putting it all Together:

1. Boil the water in a ceramic or glass pan
2. Add beans and rice
3. Add your extras*
4. Boil approx 45 minutes on med-low stirring occasionally

Note: Want it to be creamy, like porridge? Cook your congee longer by gradually adding water and occasionally stirring. Can also be made over the course of seven-ten hours in a crock pot.

*Add cinnamon and cardamon the last half hour of cooking

Why You’ll Love Congee

• Enhances immunity

• Harmonizes digestion

• Improves metabolism

• Super Tasty!

Cauliflower Coconut Soup

A late fall soup sure to fulfill your comfort food craving is my newly created coconut cauliflower carrot soup. Taking advantage of the late fall harvest on the east coast, this soup is chock full of immune-boosting nutrients and can be kept frozen until the early weeks of winter. Check out the fun purple varietal of cauliflower from our garden!

What You Need:

• very large soup pot
  

• 4tbsp olive oil
• 6 cloves garlic
• 1 ½tsp nutmeg
• 1tbsp cayenne pepper
• 2tsp cumin
• 1 tsp sea salt
• 2tsp curry powder
• 3 bay leaves
• 12 oz coconut milk
• 2 heads of cauliflower
• 1 radish, skin and leaves
• 3 carrots, skin on
• 3 celery stalks
• 2 quarts of water
• 3 quarts of organic vegetable broth
• Three large white onions

Putting It Together:

1. Chop garlic, radish and onion. Set aside
2. Chop carrots, celery and cauliflower
3. Pour oil into pot, sautee garlic, radish and onion for 3 minutes
4. Add carrots, celery and cauliflower stirring for one minute
5. Pour in liquids continually stirring
6. Add all herbs and spices except nutmeg
7. Bring to a boil, reduce to simmer and cover for 1 hour
8. Hand blend your soup if desired to make it creamy*
9. Add nutmeg
10. Eat!

Why Eat This Soup?

Aside from tasting amazing, it’s packed with these awesome phyto-nutrients:

• packed with vitamins C, E, beta-carotene and folate
• contains cancer fighting DIM and sulphoraphane (reduces estrogenic influence on breast and prostate health)
• herbs that help keep pathogenic influences from invading during cold and flu season

*Anything else? It also falls into the category of “disappearing vegetable soup” making it kid-friendly. By hand-blending the ingredients, kids will never know they’re devouring a health food. The nutty flavor of the nutmeg combined with the sweet and creamy coconut milk will likely suit your tot’s taste!