Valentine’s Day is fast approaching…and I heart chocolate.  (I used to be a vanilla girl – now I’m both (see photo.)  In case you needed justification, chocolate actually has heart healthy benefits.   According to Body and Soul Magazine, dark chocolate (70% or higher) is said to tame high blood pressure and fights inflammation.  In a recent study from the Journal of Nutrition, people who ate modest amounts of dark chocolate had 17% lower blood levels of C-creative protein, which increases the risk of heart disease.  Now here comes the Mom in me…a little dab’ll do ya.  A small square of dark chocolate two to three times a week delivers potent heart healthy antioxidants.  And that’s about the amount we use in the following recipe. Click to continue »

I just picked up my produce box for the week (from Riverdog Farm) and once again, felt like a kid at Christmas.  The surprises each week are so fresh and exciting, accompanied by ‘field notes’ and recipes to aid even a veggie veteran like me.  I will be diving right into the butternut squash and preparing another favorite dish from “The Soup Bible” for Soup-er Bowl this weekend. It’s a simple, smooth, seasonal soup (say three times fast) which is ‘mighty’ flavorful, ‘packed’ with nutrients, and ’scores big’ with my family every time. Click to continue »

Wait!  Don’t send your pumpkin to the compost pile without extracting the fleshy goodness inside.  There are a variety of ways to use pumpkin,  the least of which is in baking.  The moisture is absorbed beautifully by whole grains, making the end result moist and tender.

Pumpkin is highly nutritious and most noted for its seeds, which are full of protein and EFAs (essential fatty acids.)  But the meat itself also has many health properties. It helps prevent cancers, cataracts, and regulates blood pressure.  Key nutrients are calcium, iron, magnesium and beta-carotene, which explains why it prevents visual impairment.

Your recipe will determine the preparation of the pumpkin. For baking I prefer to roast it to bring out golden, caramel flavors. The best pumpkins for baking are sugar pumpkins which tend to be a little smaller than the ones we use for carving.  To bake, cut in half and scoop out all the pulp and seeds (save those for toasting.)  I sprinkle a splash of olive oil on top and bake at 350 until tender (which could take up to an hour.)   Once cooled, you will have enough for the following recipe, and maybe more for a vegetable curry.

Pumpkin Muffins

2 C whole wheat flour
1 tsp. baking soda
½ tsp. baking powder
½ tsp. salt
½ tsp. cinnamon
½ tsp. ground cloves
¼ tsp. nutmeg
½ C unsalted butter
¾ C Sucanat or brown sugar
3 large eggs
1 tsp. vanilla extract
1 C fresh or canned pumpkin (you can also use sweet potato)
1 C chopped nuts (walnuts or pecans are best)
Pumpkin seeds

Preheat oven to 375 degrees.  Prepare two muffin tins with liners.

Whisk together first seven ingredients in medium bowl.

Cream butter and sugar in mixing bowl until light and fluffy.  Beat in eggs one at a time, scraping sides and bottom of bowl.  Mix in vanilla and pumpkin.  Add dry ingredients, blending gently until moist.  Stir in nuts.

Scoop batter into muffin cups and top each with pumpkin seeds.  Bake until toothpick comes out clean, approximately 22-24 minutes.  Remove from oven and cool on rack for five minutes before removing muffins from pan.

>>Let me know if you have a favorite recipe for toasting the seeds!

I’m always trying to find new ways to use eggplant and in keeping with my motto of eating with the seasons, I thought I’d play around and see what appeased my discriminating palate. While ratatouille isn’t original, I have added just about everything from the farmers’ market (save the fruit) and cooked up two variations.

Ratatouille over Polenta

And now to mention the nutritional bennies eggplant contains: it is heart healthy, high in potassium, vitamins A, C, and B complex.  It’s also a good source of fiber and is low in calories (just 28 in 1 cup.)  I guess because eggplant seems more substantial, I would have thought that number to be higher – but that’s what makes it an ideal food for weight control.

So here’s my version of this late summer dish using those yummy tomatoes we just canned and roasted:

If you have time, sprinkle the eggplant with salt once sliced to extract some of its bitterness.  I made dishes with both soft rosemary polenta , and baked over farro pasta.

Ratatouille over Farro

(like rigatoni – only whole grain)

Ratatouille – Serves 6

2 yellow onions, diced
2 cans diced tomatoes (14 oz. ea.)
2 cups roasted tomatoes
1 medium eggplant, sliced
2 zucchini or yellow squash, sliced
1 red pepper, sliced and seeded
1 medium fennel bulb, sliced
Fresh oregano and sage or dried Italian herbs
Olive oil
Red wine vinegar
A big wedge of Parmesan or Pecorino cheese

Preheat grill. Brush eggplant, fennel, pepper and squash with olive oil and sea salt.  Grill to desired texture and set aside.  Chop once cool.
Sweat onions in olive oil, lightly salted.  Allow to cook until soft, no color. Deglaze pan with small amount of vinegar and reduce until pan is dry.  Add canned tomatoes and allow to cook until juices reduce, forming stew-like consistency.  Add herbs and season to taste.  Combine with all tomatoes and grilled veggies.

Serve over soft polenta or whole grain pasta (photo below) and top with freshly grated cheese.

It seems we wait all year for just the right time to pluck those ruby red and yellow globes from our gardens or farm stands, and then all too soon they are gone.  Goodness knows we don’t want to then depend on the grocery store for a new supply, because we are all about seasonal produce.  Do you really need a flavorless tomato in January from Chile? Methinks no.

So in the interest of preserving the fullest flavors possible from this great source of lycopene and vitamin C, I have immersed myself in the kitchen canning and roasting tomatoes for sauces and stews in the months ahead.  It’s also therapeutic and economical.

This is the first of a three-part series on prepping tomatoes for future use, and recipes to enjoy today. Its not too late to grab the last of San Marzanos, Romas or plum tomatoes from the farmers’ markets.  And they’re at a great price now. YUM.

Roasting Tomatoes

Preheat oven to 300. Cut tomatoes in half and remove seeds.  Put in bowl, drizzle with olive oil and toss with sea salt, garlic powder and fresh ground pepper to taste.  Be careful not to overdo the salt, as they become pretty concentrated when roasted.

Place cut-side up on cookie sheet or roasting pan lined with parchment.  Bake for two hours or until tomatoes are about half their original size.  You might want to check on them after 60 minutes to make sure the outer ones don’t burn.

Once cooled, you can either store them in the refrigerator in oil, or vacuum seal them and stash in the freezer.  When ready to use, add fresh garlic and herbs, and whatever meat source you desire.

Next up: late summer dishes using…uh, tomatoes!

Cranberry beans are gorgeous for their color alone, but they also have a wonderful texture which is somewhat creamy beneath a hearty skin.  And they’re fresh right now at your local farmers’ markets. Steve Sando pairs them with my favorite green – kale- another super food, loaded with calcium and anti-oxidants from vitamins A and C.  Serve this as an appetizer or light lunch with soup or salad.

3 TB extra virgin olive oil

1/3 C chopped white or yellow onion

3 garlic cloves

1/8 tsp. chopped fresh rosemary

1 1/2 C cooked cranberry beans

2 bunches kale, tough stems removed, coarsely chopped

1/2-inch-thick slices crusty artisan bread

Grated pecorino romano cheese

Preheat oven to 400.

In large, heavy skillet over medium heat, warm 1 TB of olive oil.  Add onion, one garlic clove and rosemary. Saute until soft and fragrant, about 10 minutes.

Put sauteed vegetables and beans in food processor and blend until smooth.  Season to taste with salt and pepper.  Put the bean puree in a small skillet and warm over low heat.  You will have about 2 cups.

In same skillet you used for onions, etc. warm the remaining 2 TB olive oil over medium heat.  Add remaining garlic and saute for about 10 minutes.  Do not allow the garlic to brown.  Add kale and stir until it begins to wilt.  Partially cover, reduce heat to medium-low and cook, stirring occasionally, until kale is tender – about 8-10 minutes.  Season with salt and pepper and keep warm.

Brush bread slices with olive oil.  Arrange on baking sheet and toast in oven until crisp, about 7 minutes.  Spread bean mixture over toasted bread and top with kale. Sprinkle with cheese and serve on a platter.

Serves 4-6

Recipe borrowed from “Heirloom Beans”