Turtle Farm CSA Pickup #2

Another week means another pickup from Turtle Farms CSA! If you missed pickup #1, check it out here.
So what wonderful produce did my box hold for me this week....
Garlic Scapes

The garlic scape is the stem from which the seed head of the garlic bulb is formed. As the bulb begins to grow and mature, the garlic stalks lengthen. As it grows, the garlic scape begins to curve. The scape has a great deal of flavor, although the stalk never reaches the same level of pungency as the bulb. Young garlic scapes are very tender. As the plant continues to mature, the garlic scape gradually begins to straighten, creating more support for the bulb. At this juncture, the garlic scape is much tougher and less appealing.

Pac Choy aka Bok Choy

It has dark green leaves and white celery-like stalks that have a mild, slightly peppery flavor. Both the greens and the stalks are popular in salads and the stalks are often used in stir-fry recipes. When selecting, look for a firm compact head with fresh leaves.
Nutrition
A good source of vitamin C and anti-oxidants, pak choy also provides some iron, folate and dietary fiber

Buying & storing
Choose pak choy with bright leaves and crisp, pale stems. Store in a sealed plastic bag in the fridge for three days.
Preparation
All parts of baby pak choy are edible. Wash, then slice as desired.
Cooking tips
Stir-fry with broccoli, chestnuts and soy sauce. Serve with steamed fish.
Stir through Asian noodle soups at the end of cooking.
Kohlrabi

A tasty vegetable that you can eat either raw or cooked.

Nutrition

It's loaded with antioxidants, it's a good source of fiber, and its high vitamin C content helps protect cells from free radicals that can damage the body and cause disease. Kohlrabi is also rich in essential minerals like calcium, magnesium, phosphorous and potassium.
A half-cup of kohlrabi offers 245 grams of potassium, 25 I.U. of vitamin A, 43.4 milligrams of vitamin C, 11.3 micrograms of folic acid, 16.8 mg of calcium and about 10 mg of choline. It's a low-fat vegetable with only 19 calories in a half-cup serving that provides a healthy 23 mg of omega-3 fatty acids and 1.5 grams of protein.
Kohlrabi tastes mildly like broccoli with just a hint of cabbage.
How to Prepare Kohlrabi
Kohlrabi stores well and can be refrigerated for up to a month. If using it raw in a salad, you can chop both the orb and the leaves and add to lettuce or other greens for a nutritious cold dish.
You can steam kohlrabi in a small amount of water, then lightly salt it to bring out its delicate flavor. Even the leaves can be steamed like spinach.
Diced or chopped kohlrabi makes a flavorful addition to any stir-fry. Lightly cooked, it will retain its crisp texture. Read more: Kohlrabi Nutrition Information eHow.com
Strawberries: Northeaster and Jewel

Aspargus
Radish: Cherry Belle and Pink Beauty

Edible Pansies
Endive
Lettuce: New Red Fire and Deer Tongue

So what did I do with my garlic scapes and bok choy....made stir fry!

Be sure to check out Tallgrass Grocery and help start the Coop here in West Des Moines! A great way to purchase organic and local foods!

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Quinoa-Stuffed Peppers

Quinoa-Stuffed Peppers

from Clean Eating Magazine

Ingredients for Stuffed Peppers:

2 ORGANIC bell peppers (any color), halved and seeded, stems intact

1/2 C uncooked quinoa

1/2 C chicken broth (I think I used about a cup)

7 oz diced tomatoes (you may notice I have no red in mine...I did not have canned tomatoes on hand)

5 oz spinach or kale (I used kaled and of course, I used more than this...probably a cup or two shredded)

1 T pine nuts

Pesto:

I cheated and used store bought, but if you choose to make your own...

2 cups basil or spinach

1/2 clove garlic

1 1/2 T Parmesan cheese (fresh is best)

1 T pine nuts

1 1/2 T extra virgin olive oil

1/8 tsp sea salt

1 pinch fresh ground black pepper

Instructions:

Prepare peppers: preheat broiled to high. Place bell peppers, skin side up on a baking sheet lined with aluminum foil. Broil until bell peppers start to soften, about 10 minutes. Keep a close eye so you don't burn!

Meanwhile, combine quinoa, broth, and tomatoes in medium pot. Bring to boil on high heat,then reduce heat to low and simmer for 10-12 minutes, until liquid is absorbed. Add handfuls of spinach to quinoa mixture and stir to combine. Fill bell pepper halves with quinoa-spinach mixture, divide evenly. (before filling, I combined the pesto and quinoa so it was dispersed evenly...you can choose to do this or serve pesto on side)

Prepare pesto:

Add basil, garlic, cheese, pine nuts, oil, salt, and pepper to a food processor and pulse until finely chopped. Add 2-3T water as needed to thin pesto. Top stuffed peppers with pesto (again, see thoughts above).

Nutrients for 2 peppers:

388calories, 18gfat, 43gcarbs, 9gfiber, 14gprotein

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

Leek, Potato, Parsnip and Cauliflower Soup

Leek, Potato, Parsnip and Cauliflower Soup
modified from Clean Eating Cookbook

Ingredients:
4 T olive oil
1 yellow onion, peeled, coarsely chopped
4 leeks, trimmed, sliced in half lengthwise, coarsely chopped and well rinsed
2 parsnips, peeled and coarsely chopped
2 C cauliflower florets
5 medium Yukon gold organic potatoes, peeled and cubed
2 cloves garlic, peeled and passed through a garlic press (or chopped really fine)
1 tsp sea salt
8 C chicken broth
pinch of freshly ground black pepper
Instructions:
In a soup pot or Dutch oven, heat oil over medium high flame. Add onions, leeks, parsnips and cauliflower and cook, stirring constantly for 10 minutes or until veggies begin to soften. You may have to add a little more olive oil.
Add cubed potatoes, sea salt, garlic, and broth. Bring to a boil. Reduce heat and let simmer for 40 minutes or until all veggies are uniformly tender. Using a hand blender, puree soup (or puree in batches in blender or food processor). Adjust flavor by adding sea salt and pepper to taste.

Nutrients for 2 Cups: 227 calories, 8g protein, 36g carbs, 5g fat

Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Celery & Pear Bisque

You know how I get about soups this time of year....I just can't get enough. So here is another scrumptious soup to add to your recipe rolodex.

Let's get to know the pear a bit so we can appreciate the health benefits it is providing us as we slurp down this soup.

Protection from Free Radicals
Pears are a good source of vitamin C and copper. Both of these nutrients can be thought of as antioxidant nutrients that help protect cells in the body from oxygen-related damage due to free radicals. Vitamin C stimulates white cells to fight infection, directly kills many bacteria and viruses.
Pears Promote Cardiovascular and Colon Health
Pear's fiber does a lot more than help prevent constipation and ensure regularity. Fiber has been shown in a number of studies to lower high cholesterol levels, good news to people at risk for atherosclerosis or diabetic heart disease. Fiber also binds to cancer-causing chemicals in the colon, preventing them from damaging colon cells. This may be one reason why diets high in fiber-rich foods, such as pears, are associated with a reduced risk of colon cancer.

from WHFoods.com

Celery & Pear Bisque

from Bon Apetite

Prep: 30 min, total: 50 min

6 servings, calories 178

Ingredients:

4 1/2 T butter (I used Land o Lake tub butter)

6 C thinly sliced celery with leaves - celery has no protective skin, which makes it almost impossible to wash off the chemicals that are used on conventional crops so choose organic if it can be found.

18 oz unpeeled ripe Bartlett pears, cored, diced (generous 3 cups) plus 1/2 C finely diced for garnish - again these are on the dirty dozen so choose organic

1 1/2 C chopped dark green leek tops

reserve one leek stalk (white part) and chop into soup

3 bay leaves

1 1/2 tsp chopped fresh thyme or 1 tsp dried thyme

1 1/2 T whole wheat flour

3 C or more of Watkins chicken broth

Instructions:

Melt butter in pot over medium-high heat. Add sliced celery, generous 3 cups diced pears, leak tops and one chopped stalk, bay leaves, and thyme. Cover; cook until celery softens, stirring occasionally, about 8 minutes. Toss in flour. Stir in 3 cups broth; bring to boil. Cover, reduce heat to medium low and simmer until celery is tender, about 20 minutes. Remove bay leaves from soup. Puree soup with hand blender or in batches with blender. Season to taste with sea salt and pepper. Thin with more broth if desired although mine was perfect. Rewarm before serving. Garnish with diced pears and any reserved celery leaves.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/

The 10 Best Greens for You

Since everything seems to be red and green these days....today I thought I would highlight

The 10 Best Greens for You
From: The South Beach Diet
Research shows that eating dark greens may help maintain good health
by reducing your risk of heart disease, some cancers, and several
other illnesses. They're also rich in beta-carotene, folate, and
vitamins C, E, and K, which help protect against free radicals
(unstable oxygen molecules that can damage cells). Eating dark
greens regularly may also lower blood pressure and cholesterol,
promote normal eyesight, and improve gastrointestinal function.

Include these 10 nutritional powerhouses in your diet:
Beet greens
Bok choy

Brussels sprouts
Collard greens

Kale (check out my kale chip recipe)

Mustard greens
Romaine and red-leaf lettuce
Spinach
Swiss chard

Turnip greens
How Much Is Enough?
The most recent dietary guidelines published by the US Department of
Health and Human Services recommend consuming at least 3 cups of
dark-green vegetables per week, but if you're like most Americans,
you don't get enough.

The good news: All vegetables contribute to a healthy eating plan. So
eat a wide variety — both green and otherwise — throughout the week,
and you'll take a big step toward providing your body with the nutrients
it needs.

Until next time...eat your greens &

look good, feel good, do good

http://www.sarabconsulting.com/

Tomato-Vegetable Bisque

Another fan favorite this time of year is my
Tomato-Vegetable Bisque
Warm up your soul on these frigid 11 degree days with this healthy, scrumptious soup.
I like to make big batches and freeze so I can pull out of the freezer at any time.

Ingredients:
2 T olive oil
1 medium-sized onion, peeled and chopped
3 large carrots, peeled and cut into coins
3 medium parsnips, peeled and cut into coins
1 head celery diced
1/2 dried oregano
1/2 tsp black pepper
2 can (28 oz each) diced tomatoes, drained
4 cups Watkins chicken broth (or veggie broth)
2/3 C skim evaporated milk
parsley for decor
Instructions:
Heat oil in large pot over medium heat. Add onion and cook 6 minutes. Stir carrots, parsnips, celery, oregano and pepper. Cook an additional 3 minutes.
Add drained tomatoes and 2 cups broth. Increase heat to medium-high and partially cover pot.
Bring to a simmer, then reduce heat to medium and continue to simmer 10 minutes, until vegetables are cooked.
Ladle half of mixture into a blender; carefully puree. While blending, add 1 C of the remaining broth. OR use hand held belnder to puree right in the pot...less mess.


Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

Kale Chips

First, a little bit about the benefits of the super veggie
Kale
Kale can provide you with some special cholesterol-lowering benefits.
Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Kale is now recognized as providing comprehensive support for the body's detoxification system.
Detox!?!? Did someone say detox!?!?
Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress. -from whfoods.com

In other words, with it's high antioxidant amounts, calcium, fiber, iron, magnesium, potassium....and the list goes on.....it's no wonder this is a SUPER VEGGIE!

My friend Kerri at Fresh Cafe & Market in Clive, Iowa shared this fabulous recipe for kale chips with me. Hope you enjoy eating this super veggie as much as I do!
Kale Chips
Kerri cooks by taste and does it well, so no measurements, sorry.
De-stem the kale buy running a sharp knife along the stem separating the leaf from stem.
Rinse and dry it (salad spinner) then put it in a bag (a bowl would work too) and drizzle a little olive oil on it, a sprinkle of sea salt and a squirt of fresh lemon juice. Then massage it into the leaves. (taste it and make sure it tastes good, not too salty and not too much oil) put sunflower seeds in a coffee grinder or small food processor and toss that with nutritional yeast (optional), about equal parts - more seeds than yeast. Another optinal seasoning is garlic...but we know how J feels about garlic.
Sprinkle over the top of the "marinated" kale and then dehydrate for about 3-5hours or until crunchy like a chip. Use temperature recommend for veggies on your dehydrator.
I paired mine with black bean patties....that recipe is to come.


Until next time...
look good, feel good, do good
http://www.sarabconsulting.com/

CrossFit Des Moines party - Red and Gold Potato Salad

Good times, good food, good friends at the Crossfit Des Moines party last Saturday.
Thank you Paul and Kelly for hosting. You have a beautiful home and property. Perfect for a relaxing summer evening.
Keith provided a smoker (is that how I term it?) and smoked up salmon, ribs, and pulled pork.
Everyone else provided a side dish....there were so many yummy ones to choose from.

I decided to try a new salad recipe...
Red and Gold Potato Salad
loosely adapted from Simply Recipes
Ingredients: (for the party I doubled everything)
1 lbs of red potatoes, peel on, cut into 1-inch pieces
1 lbs of Yukon Gold potatoes, peel on, cut into 1-inch pieces
3/4 cup Greek yogurt
1/4 cup olive oil mayo
2 teaspoons of mustard (your favorite, yellow, Dijon, stone ground)
1/2 cup thinly sliced green onions
1/2 cup chopped celery
1 medium carrot, finely chopped (optional)
1/2 red bell pepper, raw or roasted, chopped (optional)
1/2 cup chopped red onion (optional)
3 hard boiled eggs, chopped
1/4 cup chopped parsley
3 dill pickles, chopped into 1/4 in cubes (about 3/4 cup)
4 Tbsp juice from dill pickles
Fox point seasoning from Penzeys (salt, shallots, chives, garlic, onion and green peppercorns)
sea salt
Freshly ground pepper

lots of added veggies!

thick, creamy sauce
Instructions:
1. Bring to a boil, reduce heat to a simmer. Simmer until the potatoes are tender when pierced with a fork, about 20 minutes. Drain, and rinse with cold water to stop the cooking.

In a large bowl, whisk together the Greek yogurt, mayo, pickle juice and mustard. Add about a tablespoon of Foxpoint, dash of sea salt and some pepper.
Add the eggs and potatoes, gently combine using a rubber. Add the rest of the ingredients again, gently combine. Salt and pepper to taste.
Serves 4-6.

I also made the infamous refreshing summer dessert...Jello Cake! I will post later.

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Gazpacho Soup

What is gazpacho you ask? Well let me tell you.... gazpacho is the PERFECT summer soup served chilled with in season fresh veggies and spices.

This recipe is compliments of my good pal Leigh. She and I both ran track and graduated in dietetics from ISU. She now works as a dietitian at the KU Integrated Med Center.
Each week she does a cooking class and I was lucky enough to sit in on last nights where she dished up this refreshing soup from the cookbook Simply in Season.

Gazpacho Soup
described as being the perfect balance of sweet, spicy, and cool
Ingredients:
4 C tomato, chopped - load up on your cancer fighting antioxidant, lycopene
be sure to purchase local tomatoes, can use heirlooms in recipe as well
2 C vegetable broth
1 C cucumber, diced - get you healthy glowing skin from chomping of these
1 C green or red bell pepper, diced - Vitamin C and A reduces damage to your cells caused by free radicals. This damage can lead to atherosclerosis and heart disease.
1 C celery, chopped
1/2 yellow or red onion, diced - onions offer a blood sugar-lowering effect
2 T honey or agave nectar
1 T lemon juice
1 tsp sea salt
several dashes on Worcestershire sauce
10-12 drops of Tabasco pepper sauce
6 ice cubes
1 avocado, sliced (this is an optional, but highly recommended garnish)
optional: chopped green onions or chives to garnish
Instructions:
In large mixing bowl or soup pot mix together ingredients, let stand for 30 minutes to let flavors mingle.
Optional: puree half of the ingredients in a food processor and leave half chopped or diced for a thicker broth base.

Until next time...
look good, feel good, do good
www.sarabconsulting.com

Memory Lane...1 year Anniversary of Sara B Consulting Blog

Can you believe it!?! It's been one whole year since I created this blog. My hopes were that at least my family would look at it and appreciate the recipes, nutrition bites, and sunshine I share. I had no idea what other impact it would have. Today I have 38 official followers with many more people emailing and facebooking me on a daily basis with questions/comments about recipes and health. LOVE IT!
Some tell me how they are inspired by the blog.... it is actually them who inspire me.
I appreciate all who have tried to implement health into their lives and even more into their families'.

Today we are going to take a trip down memory lane and look at some of my favorite moments and recipes this year.

my very first blog


HyVee Triathlon 2009


Chicken Veggie Enchiladas


the best muffins in the world! Pumpkin Cranberry Whole Wheat Goodness


Wedding Bells & Sushi


Delicious Dinner, Dirty Husband: Cranberry and Sage Stuffed Chicken


Honeymooning in Italy , our motto:
"Wander till you see something cool to look at or good to eat!"


Vegetable Hash


Kelli's Favorite: Soy and Honey Glazed Salmon aka SO GOOD


Ugly Sweater Christmas Party


Where Does Your Food Come From?

Phew....so many good times and yummy recipes! I will continue down memory lane after a water break.

But Until next time...
look good, feel good, do good
www.sarabconsulting.com

DON'T FORGET TO WATCH KCCI CHANNEL 8 NEWS WEDNESDAY AT 5!!! I'll be on talking about my Sara B Consulting Principles!

Zucchini Bread

Zucchini Bread
recipe from my good pal Abby and can be viewed on her blog at:
http://abbyashton.wordpress.com/2010/04/17/my-favorite-zucchini-bread/

Ingredients:
2 (up to 2 .5) cups zucchini, grated, juices NOT removed (1 large zucchini or 2 small)

1 cup oil (Abby recommends using 1/2 to 3/4 cup extra-virgin olive oil and for the remaining 1/2 to 1/4 cup use a light canola oil)
3 eggs, beaten
2 teaspoons Watkins vanilla extract
1 1/2 cups (for a sweeter bread, use 1 3/4 cups) sugar or sugar substitute, like organic evaporated cane juice, Stevia, OR you could try honey?!?
1 1/2 cups unbleached all-purpose flour + 1 1/2 cups white whole wheat flour if you can find OR regular whole wheat flour (Sift flour together with the baking powder/soda/salt/spices for a lighter texture.)
1/2 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon salt
3 teaspoons cinnamon
1/8 teaspoon nutmeg

Instructions:
Combine zucchini, oil, eggs and vanilla. Stir in sugar. Stir in flour with baking powder, baking soda, salt, cinnamon and nutmeg until combined. This is easier when done in batches. If the batter looks thick, don’t panic! Place batter into two loaf pans that have been sprayed with cooking spray, and bake for 1 hour at 350 degrees. Enjoy!

YUM TUM! Does it get better than a baked good and a veggie all in one!?!

Thanks Abby!

Until next time...
look good, do good, feel good
www.sarabconsulting.com

First Grill Out of the Season!

Yesterday was the perfect day for J and I's first grill out of the season!
One the menu: seasoned pork chops and sweet potato fries

first, though we had to dust off the grill by burning out the wasp nest that had formed inside...how do you like your wasp? medium? charred?
and clearing out the birds nest underneath (don't worry, there were no birdies in it)

I seasoned the pork chops with Chicago Steak seasoning from Penzeys Spices
(see blog labels: spices)

I drizzled olive oil and Cookies seasoning on the sweet potato slices

Lightly spray pan and place sweet potatoes on the grill first as they take a little longer to cook than the chops

J's Kitchen

mmmmm.....a big side salad with white Northern beans and craisins. dressing: lemon olive oil, red wine vinegar and a sprinkle of Stevia.

Until next time...

look good, feel good, do good

http://www.sarabconsulting.com/