Home gardening offers ways to trim grocery costs [Survival Today, an on going thread]

Dallas News.com ^ | March 14th, 2008 | DEAN FOSDICK

[nw_arizona_granny]

Americans finding soaring food prices hard to stomach can battle back by growing their own food. [Click image for a larger version] Dean Fosdick Dean Fosdick

Home vegetable gardens appear to be booming as a result of the twin movements to eat local and pinch pennies.

At the Southeastern Flower Show in Atlanta this winter, D. Landreth Seed Co. of New Freedom, Pa., sold three to four times more seed packets than last year, says Barb Melera, president. "This is the first time I've ever heard people say, 'I can grow this more cheaply than I can buy it in the supermarket.' That's a 180-degree turn from the norm."

Roger Doiron, a gardener and fresh-food advocate from Scarborough, Maine, said he turned $85 worth of seeds into more than six months of vegetables for his family of five.

A year later, he says, the family still had "several quarts of tomato sauce, bags of mixed vegetables and ice-cube trays of pesto in the freezer; 20 heads of garlic, a five-gallon crock of sauerkraut, more homegrown hot-pepper sauce than one family could comfortably eat in a year and three sorts of squash, which we make into soups, stews and bread."

[snipped]

She compares the current period of market uncertainty with that of the early- to mid-20th century when the concept of victory gardens became popular.

"A lot of companies during the world wars and the Great Depression era encouraged vegetable gardening as a way of addressing layoffs, reduced wages and such," she says. "Some companies, like U.S. Steel, made gardens available at the workplace. Railroads provided easements they'd rent to employees and others for gardening."

[TenthAmendmentChampion]

http://www.living-foods.com/recipes/kremeofa.html

Kreme of Asparagus Soup
by Nomi Shannon
© 1998 Nomi Shannon. Please copyright notice below.

This could be called the king of soups. The fiber in the asparagus creates a delightful texture, and the tahini gives it a smooth quality. Do not use the woody ends of the asparagus. Chop only the most tender part, about 1 1/2”-2” from the end.

1 cup cut up asparagus
1 cup carrot juice
2 tablespoons tahini
1 teaspoon cut up onion, or more to taste
Bragg’s
dulse flakes

Blend until a smooth consistency. Yields approximately 1 1/2 cups. Serves 1.

[TenthAmendmentChampion]

http://www.living-foods.com/recipes/indiancoleslaw.html

INDIAN COLE-SLAW
by Rhio

3 cups green cabbage, finely chopped
3 cups tomatoes, chopped
1 cup fresh grated coconut
1/2 cup peanuts,* ground (make sure they’re raw, not roasted)
1 large date, soaked, pitted and mashed
2 tbsp. lemon juice
2 tbsp. peanut oil (Flora Oils) or use olive oil
1/2 tsp. ground brown mustard seed
1/2 tsp. ground cumin seed
1/4 tsp. turmeric
pinch asafoetida (see Glossary)
1 tbsp. minced Jalapeño, or to taste (optional)
Nama Shoyu and/or Celtic sea salt, to taste

1) Mix first 4 ingredients together in a large bowl and set aside.

2) In a small bowl, mash the soaked date, add in the balance of the ingredients, and blend to a smooth dressing.

3) Pour the dressing into the cabbage and tomato mixture and mix well.

Serves 4. This salad keeps well for 2-3 days in the refrigerator.

*Sunorganic Farm sells raw, organic, Valencia peanuts (see Source Index).

[TenthAmendmentChampion]

http://www.living-foods.com/recipes/southoftheborder.html

South of the Border Soup

6-8 roma tomatoes
1/4 onion
2 carrots
handful of cilantro
1 tsp taco seasoning
1 cups water (optional)
1/4 jalapeno pepper
3 stalks celery

Add all items into blender and blend. Enjoy!

[TenthAmendmentChampion]

http://www.living-foods.com/recipes/lemonysoup.html

Lemony-Mint Energy Soup

2 Apples
1/2 lemon
2 cups Spring Salad Mix (460 mil.)
2 Tbl. Bragg’s Liquid Aminos (30 mil.)
1 Avocado
1 cup fresh Mint (230 mil.)
4 cups Water (.95 liter)
2 grams of Super Blue Green Algae (optional)

Blend ingredients in a blender until creamy. This soup is very refreshing and can be eaten any time of day.

Thanks to Carol McKenna for this recipe! Visit her at http://www.Powerfood.org and learn about her Living Food Workshops and Blessings Alive and Radiant Foods.

[TenthAmendmentChampion]

http://www.living-foods.com/recipes/curryrice.html

Brown rice in curry sauce
By Vanessa Johnson

1/2 cup of brown rice (must be brown)
1 tbsp. curry powder
1 lb. carrots
1/2 small beet
1 stalk celery
Chinese spinach (when juiced thickens sauce- could use soaked flax seeds instead)
1 clove garlic grated
1/2 small onion chopped finely
olive oil
mung bean greens

Soak brown rice in plenty water for 12 hours. Drain. Mix in chopped bean greens and place in serving dish. In a glass place onion,garlic and any other desired seasoning greens. Just cover these with olive oil and let soak. In another glass mix curry powder with enough olive oil to make into a paste. Juice beet, carrots and celery and chinese spinach. Add curry paste to juice and mix well. Pour curry sauce into serving sauce bowl.

Part of the enjoyment of this dish is all the serving that you allow yourself. I’ll explain. You have the rice mixture in a bowl. The onion/garlic mix in a serving shot glass (or something) and then you have the sauce that should look orangy/reddy/browny in a another serving bowl all on a tray. Your bowl is empty. Then you spoon in some rice and on one side of the rice you spoon on some of the onion garlic mix, on the other you spoon on some of the curry sauce and so as you eat the rice, you decide how much of what flavours you want. Then you can serve yourself some more rice and more sauces... it reminds me of the way Asians eat- many serving bowls of different interesting stuff.. and you keep serving yourself as you go along.

This stuff not only tastes good.. it looks good too!

[TenthAmendmentChampion]

http://www.living-foods.com/recipes/curried.html

Curried Grain and Nut Dish
Recipe by Richard Salome

1 C barley, soaked 3 days
1/2 C almonds, soaket 12-24 hours, blanched, chopped
1 C sunflower seeds, soaked 5-6 hours
1/4 C flax seed oil
2 T Spike vegetable seasoning

Mix all ingredients in a bowl

Curry Sauce

1 C almonds, soaked 12-24 hours, blanched
16 oz. purified water
2 medium sized Fuji apples, cored & diced
1 C raisins, unsoaked
1 t curry powder
2 T flax seed oil
2 T Braggs or to taste
1 medium sized ripe banana

Place the almonds in a blender and add enough water to cover them. Blend until creamy. Add curry, flax oil, banana, Braggs and process for 20 seconds. Then add apples and raisins. Pour sauce over nut grain dish, stir well and place in dehydrator for at least 2 hours until warm to the touch, below 112 degrees. This is a rich dish, and makes a wonderful thanksgiving dish or for a special occasion.

[TenthAmendmentChampion]

http://www.living-foods.com/recipes/lasagna.html

Lasagna Hurricane LeFran’s Magick Theatre
Gail Lanier

Base:
2C almonds, soaked 12-48 hours with skin removed
1 1/2C sunflower seeds, soaked and rinsed
3 stalks celery
2 carrots
1C fresh basil
1T Bragg Liquid Aminos
1-2 cloves garlic

Process all ingredients through a Champion Juicer using the solid plate or a food processor using the “s” blade. In a glass rectangular dish, spread the base and pat lightly.

Topping:

1 1/2C sun-dried tomatoes, soaked 1 hour
1 C fresh basil
1 clove garlic

Process sun-dried tomatoes in a blender with a little soak water and blend until the consistency of icing. Add basil and garlic; blend to make a spread. Spread topping onto base and garnish with fresh parsley.

My comments: I made a half receipe. I found that the quantities recommended in the receipe didn’t give me enough sauce. I would use more sun-dried tomatoes, fresh basil and garlic. Also, when I made this, I added some green bell pepper and mushrooms on top and also some sunflower seed cheese. It was delicious!

[TenthAmendmentChampion]

http://www.living-foods.com/recipes/crunchytaco.html

Crunchy Taco
by Leslie Oakes

3 ripe avocados
1 lg. onion
1/4 cup fresh lemon juice
1/4 cup fresh parsley, chopped
1 1/2 tsp cumin
2 cloves garlic, chopped
1 cup sun dried tomatoes, soaked and chopped
2-3 chopped jalapenos
1 1/2 tsp sea salt
romaine or leaf lettuce

Cut the avocado into chunks, and pour lemon juice over it. Chop onion in food processor, then add the rest of the ingredients and process untill smooth and creamy.
Spoon some of the mixture into a lettuce leaf and wrap around mixture. I promise, this tastes like a taco!

You can add more or less of the jalapenos if you wish, the dish is quite spicy, but VERY good!

Enjoy

[nw_arizona_granny]

1. Foursquare Recalls Hooded Youth Jackets with Drawstrings Due to Strangulation Hazard (http://www.cpsc.gov/cpscpub/prerel/prhtml09/09072.html)
2. Hallmark Recalls Jumbo Snow Globes Due to Fire Hazard (http://www.cpsc.gov/cpscpub/prerel/prhtml09/09073.html)
3. Gardener’s Supply Company Recalls Candle-Powered Carousels Due to Fire Hazard (http://www.cpsc.gov/cpscpub/prerel/prhtml09/09074.html)
4. Munire Recalls “Newport Rubbed Black” Cribs and Matching Furniture Due to Violation of Lead Paint Standard (http://www.cpsc.gov/cpscpub/prerel/prhtml09/09075.html)
5. Woodstock Percussion Inc. Recalls Toy Drums Due to Violation of Lead Paint Standard (http://www.cpsc.gov/cpscpub/prerel/prhtml09/09076.html)
6. Atomic Skis USA Recalls Ski Bindings Due to Unexpected Release, Fall Hazard (http://www.cpsc.gov/cpscpub/prerel/prhtml09/09077.html)

[nw_arizona_granny]

I’m not sure about snakes, but I must say last year after I started this, was the first year I saw no snakes in my yard.<<<

It might indeed work for snakes.

The old way was a horsehair rope, it was said the snake would not crawl across it.

The litter would be rough, so it might do the job.

Also the smell of cats feces, would over power the smell of any mice they intended to eat and cats do eat snakes.

I had a mama cat in Wellton, that when she couldn’t find a tender snake for the babies in the patio, would go to the snake den and get one, and bring it to the patio for the babies.

I am glad that you are reading the thread, you are welcome here.

Wishing you a Merry Christmas.

[nw_arizona_granny]

It is so good to know that you are back.

You will find much that interests you on this thread and if you don’t know this herbal information site, check it out.

http://earthnotes.tripod.com/index.htm

Every click there will lead to 6 more pages you must check, I did not even get close to finding it all, if it says the link is bad, watch, on a different page the link will work.

Warm Christmas thoughts sent your way.

[nw_arizona_granny]

PINEAPPLE CHUTNEY<<<

That looks interesting, I would enjoy it.

I like all fruits and vegetables, except artichokes.

Artichokes make lovely flower arrangements when dried.

All your recipes today are tempting, good ones.

Thanks to you for all your work.

Merry Christmas....may it be a warm one.

Local news says I get 3 days of snow.

[nw_arizona_granny]

http://www.herbs2u.net/index.php?option=com_content&task=view&id=47&Itemid=43

Herb Tips and Useful Suggestions:

1. Don’t throw any part of your culinary herb awya. Save, dry and use the stems for flavoring in soups, stews, sauces. Even as stirrers for coffee, tea or beverages (mint or rose geranium).

2. After making pestos, save the remnants by swirling some fresh squeezed lemon juice, or citrus or your favorite vinegar in the container. Scrape out and store for the next salad dressing you make.

[I save mine and boil for a bath...granny]

[nw_arizona_granny]

RECIPES:

Celery is an underused vegetable, in my opinion. Once folks
realized how great celery is as a ‘component’ of flavoring, most cooks
forgot it as a side dish vegetable. A while back I created this festive
celery side dish to go with Thanksgiving dinner.

BRAISED CELERY WITH CRANBERRIES
(from the “101+ Recipes from The Herb Lady”)

Save the tougher outer stalks and leaves for your soups and
“aromatic” work.
Celery, both vegetable and seed, has long been used as a
“substitute” for salt, most likely in part because it has naturally occurring
sodium. Celery is also a diuretic and a possible hepatic (liver and
digestive aid).

2 cups cut-up celery (more attractive if sliced on angle)
2 tablespoons tender celery leaves for garnish
1 teaspoon olive oil
2-3 tablespoons water
1/2 cup whole fresh cranberries
1/4 cup dried cranberries
1 teaspoon Poultry Seasoning

Heat oil and add seasoning, mix well, add celery, whole cranberries
and 2 tablespoons of water, stir and simmer covered for 25-30 minutes
until tender. Whole cranberries will pop in first 5 minutes. Stir often. Add
additional water if needed. Stir in dried cranberries last 10 minutes of
cooking. Garnish with celery leaves.

If you have ever wanted to serve “Stuffed Pumpkin” for Thanksgiving or
any fall dinner, I have a great recipe — email me and I will send it on to
you. It does take a while, but is very worthwhile!

MORE RECIPES at:

My recipe book “101+ Recipes from The Herb Lady”

http://books.google.com/books?id=27dG_KCwjBAC

And my blog where you can also subscribe to receive the blog posts via
email:

http://www.edibleherbsandflowers.blogspot.com

[nw_arizona_granny]

http://www.edibleherbsandflowers.blogspot.com/

This summer I got to experiment with making herb jellies using one of my favorite convenience foods — frozen juice concentrate (remember only get the 100% no-sugar-added varieties — see my post Sodas and Sorbets), and I was pleased with how they turned out. If you have ever glazed a chicken or turkey with fruit preserves, or made a ham with pineapple slices then using an herb jelly as a marinade is the same concept.

The sugars carmelize the meat, and add a sweet/savory note to it.

If I don’t see you today, enjoy experimenting on your own.

Marinated Chicken Thighs

Kiwi/Strawberry/Lavender Jelly and a little Olive Oil for marinade
Cranberry/Raspberry/Rosemary Jelly and a little Olive Oil for marinade

1 to 1 a half pounds of skinless, boneless chicken thighs
half a cup of herb jelly
1 teaspoon of extra virgin olive oil

Gently warm the jelly to liquify. Place rinsed chicken thighs in a ziplock bag or glass container. Add olive oil to jelly, pour over chicken, seal bag and gently mush the chicken with the marinade. Let rest in refrigerator for 4 hours before grilling. Grill approximately 20 minutes, turning first about 5 minutes, and then turning every 4-5 minutes or so for even browning. Serve and enjoy.

Tofu Salad

Substituting tofu for tuna** in a blend of ingredients gives you a tasty and satisfying sandwich ‘salad’ that can be served in a pita pocket or a hollowed tomato, avocado, or with crackers.
14 oz. firm tofu, drained and diced fine
half to one small apple diced, and acidified* (I like gala apples for this)
1/3 cup+ diced celery (use the inner stalks and leaves)
1/3 cup of ground walnuts
1 tablespoon drained capers or green olives, minced
2 teaspoons of RosemaryPlus
pinch of salt (tofu needs a little salt because of its blandness)
Enough mayonnaise (or soy mayo for Vegans) to bind together (I prefer real mayo, but the soy mayo works okay - a little sweet for my taste).
Most tofu comes in a sealed tray with water, cut the plastic cover cleanly off, but don’t discard, drain container water, put the plastic back on (or replace with plastic wrap) and weigh down with a large can (28 oz type of tomatoes or fruit) for about 15 minutes. The weight presses more moisture out of the tofu, leaving it firmer and drier. Dice tofu into small (1/4 inch) dice.
Toss tofu with RosemaryPlus and salt and allow to sit for 15-20 minutes to enhance flavor. Add remainder of ingredients, mix well with out mashing. Serve and enjoy.
*Placing diced apple in lemon water keeps the apple from turning brown.
**replace tofu with two 6 ounce cans of water-packed tuna, drained. No additional salt is needed.

Bean and Potato Salad

I have a faster way for potato salad when I do not have a lot of time to boil, cut etc. I use frozen diced potatoes (Potatoes O’Brien will also work and sometimes the diced are sold as “Southwest style hash browns”). The addition of green soy beans (or one-inch cut green beans) adds color, and crunch. The lemon juice brings out the real flavor of the potatoes, and rosemary is a super herb with potatoes.
2 lbs frozen diced potatoes
1 lb frozen shelled green soy beans (Edamame)
half a red bell pepper, diced
half a yellow or orange bell pepper, diced
1 tablespoon of RosemaryPlus
1/4 cup of fresh lemon juice
Olive oil (approximately 1/2 cup)
Salt and Pepper to taste
Gently squeeze frozen potatoes in bag to break up — do the same with the frozen soy beans.
Place potatoes in a pot of cold salted water and bring to a boil. They will be done just about when the water comes to a full boil — about 10 minutes, don’t over cook, drain and put back into the hot pot to ‘dry out a little’
Meanwhile bring another pot of salted water to a boil. Pour in soy beans, stir, set the timer for 6 minutes, bring back to a boil and remove from heat once it reaches a low boil. Cover and let sit until the timer goes off. Drain.
As soon as both the beans and potatoes are done sprinkle with seasoning, toss gently. Add olive oil toss as you go (the starch in the potatoes soaks up a lot of oil). Sprinkle with lemon juice, add peppers and toss to mix. Taste for S&P and adjust.

Send this to family and friends and suggest they subscribe to the blog. Have a great day!

— Catherine, The Herb Lady

[nw_arizona_granny]

http://www.edibleherbsandflowers.blogspot.com/

Monday, November 17, 2008
Nutrient Density—A Simple Way To Compare Foods
Dear Folks,

Do you know what nutrient density is? Do your eyes glaze over when trying to figure it out? I have a simple formula for you to use when shopping for prepared/manufactured foods like bread, milk, yogurt, pasta etc. This is going to be a long blog, folks, but I think you will find it worthwhile.

Personally, I wanted to lose some weight a while back and while I prepare many of our meals fresh and from scratch, and I have made my own pasta, I wanted to figure out a quick-shopping way to assess the nutrient density of processed and manufactured foods.

Two ‘events’ got me comparing labels even more than I had before (I was always a label reader for specific elements or chemicals I wanted to watch for).

One was the big low-carb craze and the second was the introduction of Barilla pasta’s “Plus” brand — a pasta made with a combination of flours creating a much higher than average protein and fiber density.

Out of an abundance of curiosity when the grocery stores started displaying a low-carb area some time back, I spent about 25 minutes comparing several food items (like crackers) in both the ‘normal’ aisle and the low-carb display — I found, not completely to-my-surprise, that the difference between two cracker types (usually manufactured by the same company —one labeled low-carb, and the other their standard brand), was insignificant, a couple of grams of carbs difference, and a calorie difference of maybe 20 per serving.

So much for making a food better, huh? The manufacturers respond to consumer requests by giving them exactly what they ask for — so you need to be specific if you are asking a corporation for something.

The Barilla Plus pasta product turned out to be better than a great deal. I had tried whole wheat pastas and was not delighted with their flavor (the pasta I make from scratch is egg rich and great tasting-but takes a while). My cousin suggested I try this new pasta and I was really pleased with the flavor and even more with the nutrient density. By combining grain and legume flours Barilla created a version of vegetarian-food-combining criteria to make a more complete protein base for this pasta. The result is a very high nutrient density, even when served with no meat or extra cheese (although pasta just screams for more cheese on the sauce).

So here is My Personal Nutrient Density Formula, followed by some foods for illustration (and a really tasty recipe):

Take the total grams of protein and fiber (not just soluble) and add them together and divide them into the total number of calories and you get a ‘factor’ - that factor should be 20 or less for best to greater nutrient density — the lower the factor, the greater the nutrient density.

Example Kashi Golean Crunch cereal has 9 grams of protein and 8 grams of fiber which equals 17. The calories per serving is 190 — dividing the 17 into 190 equals 11 — a superior nutrient density.

So why don’t I take into consideration the vitamins and minerals? Because I figured if the nutrient density — resulting from protein and fiber — is superior the vitamins and minerals are present in good to great levels ‘naturally’ and if you add enough fresh fruits and vegetables to your meals, you are getting what you need. Also grain and vegetable sources of protein are not complete unless combined (legume and grain) except for soy beans and quinoa which are complete proteins by themselves. Having milk with your cereal in the morning makes all the combined protein useable by the body.

A point about nutrient density of grains - check out rice and corn (corn flakes), two of our most popular grains. Wheat is more nutrient dense overall as long as it is wholewheat or a combination of grains to manufacture the cereal or bread. A corn tortilla by comparison is less nutrient dense than the flour tortilla (check those out at the grocery store for yourself). Oatmeal is on a par with whole wheat. The item you need to watch when choosing whole grain breads, for example, is the addition of any sweeteners to enhance the flavor — a store generic version of 12 grain bread was far less nutrient dense because of the addition of a lot of extra sweetener.

Labels show both gram weight and pound weight for serving sizes usually around 2 ounces or 56 grams, for non-meat foods.

Why take the manufacturers serving sizes? Because by and large they are an okay serving suggestion - much better than the average consumer’s dinner plate size idea of a meal component, because you are supposed to eat a variety of foods at a meal to have a balanced intake of healthful foods for optimal health.

So here are some examples of foods we eat on a fairly regular basis with highest nutrient density to lowest. Try the formula yourself . Good fats such as nuts and olive oil are going to have a higher factor, but need to be in the diet to make most of the nutrients you consume actually usable by the body.

About treats and desserts — well most of the time they are going to be way over the formula scale, but try to keep it at something less than a factor of 40 or not eaten too often).

Chunk Light Tuna
in Water Protein 13 Fiber 0 = 13 Calories 60 = Factor 5
Canned Pumpkin Protein 2 Fiber 5 = 7 Calories 40 = Factor 6
Green Soybeans-Frozen
(Edamame) Protein 10 Fiber 4 = 14 Calories 120 = Factor 9
Garbonzo Beans
(canned) Protein 7 Fiber 6 = 13 Calories 110 = Factor 9
Shamrock Cottage
Cheese (regular) Protein 13 Fiber 0 = 13 Calories 110 = Factor 9
Canned Chicken Broth Protein 1 Fiber 0 = 1 Calories 10 = Factor 10
Kashi Golean
Crunch Cereal Protein 9 Fiber 8 = Calories 190 = Factor 11
Original
Shredded Wheat Protein 5 Fiber 6 = 11 Calories 160 = Factor 15
Barilla Plus Pasta Protein 10 Fiber 4 = 14 Calories 210 = Factor 15
Cheerios Protein 3 Fiber 3 = 6 Calories 100 = Factor 17
Hormel
Roast Beef Hash Protein 21 Fiber 2 = 23 Calories 390 = Factor 17
Quaker
Old Fashioned Oats Protein 5 Fiber 4 = 9 Calories 150 = Factor 17
Mountain High
Original Yogurt-Plain Protein 11 Fiber 0 = 11 Calories 180 = Factor 17
Orawheat
12 Grain Bread Protein 4 Fiber 2 = 6 Calories 100 = Factor 17
Whole Milk Protein 8 Fiber 0 = 8 Calories 150 = Factor 19
Triscuit Crackers
Fire Roasted
Tomato and Olive Oil Protein 3 Fiber 3 = 6 Calories 120 = Factor 20
Pitted Dried Prunes Protein 1 Fiber 3 = 4 Calories 100 = Factor 25
Walnuts Protein 5 Fiber 2 = 7 Calories 200 = Factor 29
Corn Flakes Protein 2 Fiber 1 = 3 Calories 100 = Factor 34
Brown Rice Protein 3 Fiber 1 = 4 Calories 150 = Factor 38
Ghirardelli
60% Dark Choc Chips Protein 1 Fiber 1 = 2 Calories 80 = Factor 40
Kroger Ginger Snaps Protein 2 Fiber 1 = 3 Calories 120 = Factor 40
Saltine Crackers Protein 1 Fiber 0 = 1 Calories 60 = Factor 60

You can see that a good old tuna fish sandwich (with only enough mayo to bind) will have a very high nutrient density to calorie intake and if you add tasty options such as chopped apple and celery, some walnuts and a bit of fresh mint or basil, it becomes a whole meal good enough for any member of the family.

How about all the discussions about oatmeal? Look at the nutrient density of oats as compared to rice! Oatmeal is underutilized as a savory component of lunches and dinners. See my recipe I developed to highlight this grain for a hearty side dish.

One of the surprises when I set out to compare manufactured foods was saltines. I have always enjoyed crackers with my cheese and apple. At only 60 calories per serving saltines seemed like a light weight snack option — but there is no nutrient value comparatively speaking. While a serving of Triscuits is twice the calories per serving, the nutrient density along with the cheese and apple, affords a satisfying light lunch. (2 ounces of cheese is about 200 calories, and with an apple and crackers is both satisfying and light enough for an on-the-go-meal.)

Folks, I hope this information is helpful for you in choosing the best use of your food dollars. Nutrient dense also means best dollar value. The empty calories, as the nutrition experts like to say, is like throwing your money away.

And don’t forget the economic benefits of growing some of your own edibles.

PUMPKIN OATMEAL
Here is a side dish for any meal — warming and satisfying.
1 cup regular oatmeal (not instant or quick cook)
1/2 cup canned pumpkin (not the pumpkin pie spice kind, just plain)
14 oz can of chicken broth (or vegetable)
1/8 teaspoon smoked salt (or sea salt)
8 large basil leaves
1/4 cup chopped hazelnuts
Optional: other nuts such as pecans.
Stir pumpkin into broth in sauce pan, add salt and oatmeal and bring to boil. Reduce to simmer and cook for 5 minutes stirring regularly. Add nuts. Rinse and sliver basil leaves and fold into oatmeal just before serving. (Left Over Tip: form into patties and fry gently in a bit of olive oil, about 1 minute each side (just until warmed all the way through and slightly crusted on both sides.)
Optional: For a sweet version: Add 1 tablespoon of maple syrup, 1/2 cup raisins or dried cranberries, and omit (or leave in as you prefer) basil leaves, and use only plain (non-flavored) salt.

And finally, check out the link at the top right column for a way to save money on the gardening and cook books!

— Catherine, The Herb Lady

[nw_arizona_granny]

http://www.edibleherbsandflowers.blogspot.com/

Hot Sip For Cold Weather
Howdy Folks,

Now that the weather is cooling down even here in Arizona, one of my readers asked about a recipe I shared in a class a couple of years ago. It is also in my “Edible Landscaping ... “ book. (The book and my cookbook are both now available as a downloadable book.)

This recipe is antioxidant-rich, warming and soothing for just cold weather, but also colds, flu or allergy symptoms. A take-off of the Asian hot and sour soup, it can be made into just a broth as the recipe notes, or with the addition of finely chopped scallions, pretty pieces of carrot and small noodles a fully satisfying soup. When I make it as a soup, I like to float chive or cilantro flowers on top when serving - pretty.

Why it is good for you — grandma’s chicken soup has been proven (although she always new it was good for you) to help get the family through illness.

Chicken broth helps the body express mucus (the faster you get the virus and bacteria ladened mucus out the faster you recover)
Cilantro is anti-bacterial
Lime juice (or lemon) contains Vitamin C and flavanids
Ginger is a natural anti-inflammatory

GOOD FOR YOU BROTH
aka nature’s “penicillin”
The holidays can bring illness due to stress. Here is a fragrant, soothing, and healthy broth for whatever ails you. This recipe can be doubled or tripled easily
1 cup chicken broth
¼ inch slice of fresh Ginger Root (peel can be left on)
1/8 cup fresh cilantro (whatever you do - do not use dried!)
1 lemon or lime juice, zested, and juiced (divide juice)

Place broth, ginger, Cilantro, zest and half of the juice in pot, cover and bring to simmer for 10 minutes. Strain, add remaining juice and drink while hot (don’t burn yourself!). The heat of the broth is one of the helpful elements to making it work well for you. If you want to make some to keep refrigerated and then microwave it later by the cup, reserve the rest of the juice (or squeeze some fresh as needed), and add after re-heating (a lot of the vitamin c is lost in heat - that is the reason for adding the reserved juice just before drinking).

FOR A SOUP, cook noodles in a separate pot - add carrots to the same cooking water, cook until desired done-ness, drain and set aside. If you are feeling creative, slices of carrots can be cut to resemble flowers - pretty effect in the soup. Have herb flowers and finely chopped fresh scallions for garnish ready.

After making the broth, strain, add rest of juice. Divide noodles and carrots into soup bowls, top with broth, and float herb flowers if desired.

RECIPE TIP: Use chicken, turkey or vegetable broth to cook most everything: potatoes, vegetables, rice, noodles, even oatmeal for a lunch or dinner side dish.

Have a great day!

— Catherine, The Herb Lady

[TenthAmendmentChampion]

Thank you Granny, those are all raw food recipes. It didn’t occur to me at the time, but perhaps you could enjoy those since your access to a stove is limited (can you cook at all?). They aren’t warm when you make them up, but I wasn’t sure if you could cook anyway.

I am thinking of you today and tonight. I hope you are feeling ok. I wish I could give you a {{hugs}}. I love you.

[nw_arizona_granny]

http://www.thequestingfeast.com/ZucchiniCornbread.html

Makes an 8 or 9 inch skillet full

This is a recipe I developed one of those years when the zucchini in the garden got carried away with their own importance. You know, the year when you have so damn many zucchini that you’ve tried every recipe in every cookbook on the shelf, have given them to all your relatives and friends and fill bags with them to take to the local bus stop and foisted them off on poor unsuspecting commuters on their way home from work.

I’m sure you have several recipes for delicious, dark, rich, sweet version. This is a savory version that goes great with a pot of beans. You will need an 8 or 9 inch cast iron skillet to make this cornbread.

1 cup all-porpoise flour

1 cup yellow corn meal

1 cup Masa Harina

1 tablespoon baking powder

¼ cup sugar

½ teaspoon salt (optional)
1 tablespoon Chili Powder

About 1 ½ cups grated zucchini

1 cup grated sharp Cheddar cheese

2 eggs, lightly beaten

¼ cup olive oil

Cold water

Oil for the skillet

Preheat the oven the oven to 500° or 550°. Put about 2 tablespoons of olive oil in the skillet and put the skillet in the center of the oven.

Sift all dry ingredients together into a large mixing bowl. Add the grated zucchini and cheese and toss to coat evenly. Mix the oil and egg together and add to the bowl, gradually add enough cold water to make a thick batter, stirring gently as you add.

Now, working quickly and carefully, (remember, that skillet is going to be scorching hot,) remove the skillet from the oven and pour the batter into it. * Place the skillet back in the oven, reduce the heat to 350° and bake for 40 to 45 minutes, or until a bamboo skewer inserted into the center comes out clean. Remove from the oven and allow to cool for about 5 minutes before cutting into wedges. Serve hot with more butter than anyone has any business eating. This is great with beans or BBQ. AND PLEASE, if there is any leftover, which there most likely won’t be, don’t reheat it in the microwave. That will completely destroy the wonderful texture. It’s far better to eat it room temperature. Try slicing the leftovers in half and eating with a wedge of good sharp Cheddar.

* Don’t get all anal and try to scrape every last drop of batter into the skillet. The point is to get the batter into the hot, hot skillet, and back into the oven before the skillet cools down. This is what gives the bread its wonderful texture.