Enjoying fresh produce

As promised, here are some photos of the first meal I prepared with the first harvest from my garden. I decided to prepare a classic salad with the red leaf lettuce, fresh mint and dressed it with a lemon vinaigrette. I sauteed fresh bok choy with onions and garlic and paired it with my mini meatloaf's!

I love the joys of gardening and cooking. This has been a great hobby and learning experience!

Happy Cooking!

Little Chef-titian

The Flavor of Summer

I am loving how the sun is out longer, the weather is getting warmer and everything is turning green. Flowers are blossoming and farmer's market are back open. In celebration of the changing of seasons, I prepared a recipe that epitomizes spring and summer.

Mango Salsa!

I created chicken pita stuffed with mango salsa and fresh greens. Combining sweet and savory flavors is always one of my favorite combinations. The entire dish was simple and fresh. This was my toast to warmer months!

Mango Salsa with Fresh Mint and Cilantro

The chicken was sauteed in a lemon, garlic and ginger vinaigrette

The side dish: Mushroom couscous with lemon zest

In addition to toasting to summer, I surprised my husband with champaign to toast to his hard work! The dinner and champaign received a A+!

Happy Toasting!

Little Chef-titian

Spring Harvest

This year I started planting early. I researched what could be planted starting in February for our region and learned that lettuce, broccoli and various types of cabbage love the lower temperatures. My pots were soon filled with red leaf lettuce, broccoli and bok choy. I had never planted these vegetables so I was crossing my fingers they would survive the ranging temperatures. With all the recent rain and sunshine, my plants have began growing quickly and will soon be ready for harvesting!

RED LEAF LETTUCE

(BEFORE)

.

(AFTER)

BROCCOLI AND BOK CHOY

(BEFORE)

(BEFORE)

(AFTER)

HERB GARDEN: FLAT LEAF PARSLEY, CILANTRO & DILL

ROSEMARY, MINT & SAGE

ROSEMARY

I have already began using my herbs. Soon, I will harvest the lettuce and bok choy. The broccoli has not produced any florets yet but I am hoping to see something in the future! I will be sure to document the recipes made with the fresh produce!

Happy Harvesting!

Little Chef-titian

What I've Been Cooking?

Since there's been a decrease in posts over the last month, I thought I would show you what's been cooking in my kitchen. Below are three delicious dinners. I hope you enjoy all the photos and explore these simple and fresh meals.

CALIFORNIA CHICKEN SANDWICH

BLACK BEAN AND QUINOA STUFFED RED PEPPER

PEANUT SATAY WITH GRILLED EGGPLANT AND CHICKEN

Using fresh vegetables allows for speedy meals that serve up a healthy dose of nutrients. Creating colorful, balanced meals that include a whole grain, protein, and fiber do not have to be boring or bland. Keep your senses delighted by feasting on fresh foods!

Happy Cooking!

Little Chef-titian

A Fine Piece of Meat!

Last summer was the beginning of my "whole foods" craze. I began to eat more strictly and was mindful of chemicals and preservatives added to foods, farming practices and gained an appreciation for local foods. At the farmers market, my husband picked out a sirloin steak that was pricey. He is an avid meat and potatoes man so I was happy to spend a little extra cash on higher quality meats. Also, supporting the local growers is important to me. Being curious of grass and grain fed beef, we only purchased one steak. It took us 6 months to finally cook our 13 dollar grass fed, bone in, sirloin steak (1.28 lbs). We purchased this fine piece of meat from Nooherooka Natural farms.

Website: http://www.nooherooka.com/

One Sunday night, we whipped out our grill, created a flavorful marinade (soy sauce, olive oil, fresh lemon juice and zest, garlic, basil, parsley, salt and pepper), and enjoyed the aromas of the steak sizzling away.

Here is a photo of our sirloin fresh on the grill.

As our steak was cooking, we popped open a bottle of Chianti, enjoyed some fresh La Brea whole wheat bread along with some garlic infused olive oil. This was the perfect appetizer to prepare our taste buds for this succulent meal.

Even though the sirloin steak was the star of the show, we had to have some vegetables to go with our hearty entree. I sauteed some fresh spinach in garlic and olive and served up a healthy portion of creamy mashed potatoes.

Here was our spread as we sat down.

Our Sunday evening was a sweet time of enjoying delicious food together. Also, the beef was fabulous and we WILL be purchasing more from Nooherhooka Natural.

Happy Cooking!

Little Chef-titian

Newest Kitchen Tool: Boos Block

Recently I went to Williams and Sonoma to use a gift card from Christmas. I couldn't decide what to purchase because I LOVE everything in the store. After browsing everything in the store, a cutting board caught my eye. I had never researched the different cutting boards and their benefits, so I was a curious customer and began to ask a million questions. After going through one sales ladies brain, she recruited the store manager to help answer my questions.

Why did I have so many questions? The cutting boards that were for sale ranged from $30 to $180. They were all a little unique depending on the type of wood, thickness and structure. Some were round, rectangular or square. I had no clue where to begin and wanted to learn more.

The store manager was a "guru" of culinary tools. He began to describe the different types of boards and their benefits. He began to tell me about the Boos Block (which was his favorite). He noted that the wood used in the Boos Block was soft enough to provide care for my knives, however, he mentioned it would require a little effort to maintain the quality of the board. Given the boards porous quality, because it's wood, oiling the board to keep the surface intact was required.

NSF certified: National Sanitation Foundation

Never had I heard of "oiling" boards before, AND, I had been using a wooden cutting board for the last year and a half. In my experience, I had noticed that my cutting board at home retained colors and strong odors (onions and garlic especially). I had even started using a separate plastic board for those foods.

All together, I was sold on the Boos Block and he mentioned this was a staple in the Food Network kitchens. I knew that the maintenance would not be an issue for me since I spend most of my time in my kitchen.

I have had the board for 2 weeks now and I have loved it. I purchased the Boos Edge-Grain Maple Medium cutting board (20" x 15" and 1 1/4" thick). It is 10 lbs and provides a very stable surface for chopping anything.

My new Boos Block!

I have and will not use it for meat products (just my food safety side kicking in) but the store manager said it was safe (except fish and poultry).

There is a ritual oiling schedule:

The first week: oil once day for 7 days

The first month: oil once a week for 4 weeks

Life Time: oil once a month forever

The oil is an approved mineral oil for food surfaces ($6/bottle).

I hope this informed you of a great product for your kitchen. There is always more to a kitchen tool than meets the eye. Do not be afraid to ask questions about various products. The Williams and Sonoma staff were very helpful in pointing me in the right direction.

Happy Shopping!

Little Chef-titian

Snacks vs Meals

Cooking Light Photo

I recently came across an article that discussed the increased trend of "snacking". Many restaurants are coming out with snacking menus for the public to choose from. I find this interesting and want to propose the question: Which is better, snacking throughout the day or eating 3 "normal size" meals. Here are my thoughts on the subject:

Many people defend snacking because they say:

- it increases the metabolism

- decrease chances for binge eating

- eat a variety of foods

- learn to enjoy smaller meals

All of the reasons above sound good if you are actually snacking on healthy foods (fruits, vegetables, low fat dairy, whole grains and lean protein). Also if what you are consuming provides a balanced diet and is within a healthy calorie and fat range I see no issue with snacking verses eating set meals. However, I would warn people against snacking if you tend to be an overeater. Snacking can prevent overeating at the next meal however, replacing 5 small meals for 3 normal meals increases your chances of overeating greatly. Snacking may work for some people, but I find I tend to eat excessively (especially at night).

Here are my recommendations for controlling your appetite.

- Be active and increase physical activity
- Weight train to build lean muscle
- Sleep 7-8 hours a night (lower or higher has shown to increase appetite)
- Eat fruits, vegetables and whole grains

At the end of the day (snackers or meal eaters), what counts is what you put in your body and how much. Calories in needs to equal calories out for weight maintenance. For weight loss: calories in should be less than calories out.

Hopefully this information will help you to be an informed snacker and give you some food for thought!

Check out this article in Cooking Light which inspired this post.

http://www.cookinglight.com/eating-smart/smart-choices/restaurant-snack-menus-00412000070339/?iid=newsletter-ck-022311&PromKey=XET

Photo: a little house by the big woods blog

I love this photo: Inspiring and thoughtful!

What are your thoughts on this subject?

Happy Eating!

Little Chef-titian

Variety is key!

Making your plate colorful is an important concept to understanding how to consume a balanced meals. Often times we go without purple, orange and yellow fruits and vegetables and we never think twice about it. It's easy to remember to include something green but what about the rest of the colors. Below are some meals that I prepared that were colorful and full of nutrients!

Whole Wheat Rigatoni with Sauteed Spinach, Zucchini, Tomatoes and Goat Cheese

Mexican Pizza:

The base is refried beans topped with spinach, avocado, tomatoes, black bean, corn and Monterey and cheddar cheese

Mixed Green salad topped with Pickled Beets, Blueberries, Goat Cheese and Green Onions

Variety of Colors = Variety of Nutrients

Green = Lutein and indoles are found in green fruits and vegetables.

Benefits: strong bones, teeth, vision, may be able reduce the risk of cancer.

Red = Lycopene and anthocyanins are found in red fruits and vegetables.

Benefits: Increase hearth health, memory function, and lower the risk of some cancers.

Orange/Yellow = Vitamin C, carotenoids and bioflavonoids are found in orange/yellow fruits and vegetables.

Benefits: Promotes heart health, vision, and boost your immune system.

Purple/Blue = Anthocyanins and phenolics are found in purple/blue fruits and vegetables.

Benefits: Help with urinary tract health, memory and healthy aging.

White = The photochemical allicin is found in white produce.

Benefits: Heart health.

Consuming a colorful diet of fruits and vegetables is an easy approach to maintaining a healthful diet!

Happy Coloring!

Little Chef-titian

Community Garden for Greenville, NC

West Side Community Garden, New York City

I am so excited to announce that I recently found out that Greenville was starting a Community Garden. It will be located near the Senior Center on County Home Road across from Wintergreen Elementary School. If you are like me and you live in an apartment this is a dream come true. I have been waiting for the day to start my own garden (in the ground, not just in pots) and this is now possible.

The program is ran through a Blue Cross Blue Shield grant and the hope is that it will become sustainable and last for years to come. I was able to sit down with the head of this initiative and hear some details.

Facts:

- 80 plots are available for lease from April thru December

- Information session will be available for beginner gardeners

- The water is free and will be provided via a nearby well

- A children's garden and senior's garden will be included

- An herb garden and butterfly garden will be included

- Path ways are intertwined between plots making easy access to all plants

- An 8 foot fence will be placed around the garden for added security

- Plots are leased on a first come first serve basis

- Minimal chemical use; hoping to strive for organic gardening

Here is the link for the community garden welcome packet: http://pitt.ces.ncsu.edu/files/library/74/Pitt%20Welcome%20packet.pdf

Community Effort:

I am encouraging all of my friends and family to consider being a part of this community initiative in some way. You do not have to lease a plot to participate. They are looking for volunteers to help maintain the senior's garden and children's garden.

Family Fun:

These is a great family activity and an excellent way to teach your children about vegetables. Allow them to take part in growing, grooming, harvesting and consuming fresh produce. Most children are more likely to want to try new vegetables if they have taken part in gardening. Also, this is a great opportunity for families to do physical activity together.

Nutrition Benefits:

Eating fresh produce is one of the best things for your health. Many people do not get the recommended intake of vegetables (2-3 servings a day) due to a lack of interest. The community garden will not only encourage you to reap the rewards of harvesting fresh produce but also will provide tips on vegetable recipes.

Saving Money:

It may sound crazy to "lease" a plot to grow vegetables but in the end you are learning valuable knowledge, interacting with a variety of people in the community, and getting to consume the fruits of your labor. Hopefully, you will be able to see a difference in your grocery bill by growing your vegetables. Having access to fresh herbs from the herb garden for free will save you a lot of money.

Sign up today by clicking on the welcome packet and filling out the application. It's time to start thinking about the fresh produce you will soon get to harvest!

Happy Gardening!

Little Chef-titian

Per Request: Stuffed Eggplant Recipe

Two nights ago I made stuffed eggplant. I was aiming to utilize ingredients that I already had in my pantry verses going to the grocery store for the third time in 3 days. So here's what I came up with:

Stuffed Eggplant Ingredients:

1 medium eggplant
1/2 large yellow onion
1/2 cup whole wheat couscous
1/2 cup of frozen peas
/2 cup plain tomato sauce
2 cloves of garlic
2 ounces of baby swiss cheese
1/4 cup of fresh grated parmesan
2 tablespoons of olive oil
salt and pepper to taste

1. Wash and slice the eggplant in half. Remove the stem.

2. Remove the inside of the eggplant, dice and place in a bowl (I sliced the inside like a matrix and scooped it out with a spoon). Save the eggplant "shell" to fill later.

3. Dice the onion and sauté in 1 tablespoon of olive oil. Add finely chopped garlic and let it cook for 30 seconds. Season lightly with salt and pepper. Add the diced eggplant and sauté until tender.

4. Cook couscous (follow directions on box) and set aside ( I only cook with water and 2 teaspoons of italian herbs).

5. Cook frozen peas in microwave and drain liquid.

6. In a large bowl combine cooked couscous, peas, eggplant and onion mixture, parmesan cheese, and tomato sauce. Mix well.

7. Fill eggplant shell with mixture and top with swiss cheese.

8. Cook at 35o degrees for 15 minutes or until the eggplant shell is tender and cheese is melted in a greased pan.

8. ENJOY!

Why I love this recipe:

I have a hard time flavoring eggplant. It tends to have a "flat" flavor unless it is fried. This by far has been my favorite way to cook it. Hunter loved this dish and he normally strays from this vegetable.

Nutritional Benefits:

- Low in calories

- High in fiber

- No cholesterol or fat unless added when cooking

I hope eggplant finds its way into your kitchen. Try this recipe and see if it broadens your perspective of how to eat this hearty vegetable.

Happy Cooking!

Little Chef-titian

February is HEART MONTH!!

On average, more than 2200 Americans die of CVD each day, an average of 1 death every 39 seconds. CVD claims more lives each year than cancer, CLRD, and accidents combined.

Did you know that February is Heart month? Heart month is a much needed occasion in our society where 90% of women have at least one risk factor associated with heart disease. Heart disease is the number one killer of American women. These are staggering numbers and should be taken seriously. It's time to start discussing this chronic disease and begin to fight for you and your family's health. Please continue reading to learn more about the risk factors and statistics associated with heart disease.

RISK FACTORS FOR HEART DISEASE:

- Hypertension

- Diabetes

- Obesity

- MetabolicSyndrome

- High Cholesterol

- Tobacco Use

- Lack of Physical Activity

- Poor Diet

- Stress

- Excessive Alcohol Consumption

THE NUMBERS:

Heart Disease andStroke Statistics—2011 Update: Summary

circ.ahajournals.org February 1, 2011

67.3% of adults who are 20 years of age or older are overweight and obese.

33.7% of USadults are obese (body mass index > 29.5 kg/m2). (Men/women/every race)

31.9% of children ages 2-19 are overweight and obese, and 16.3% are obese.

Over the past 3 decades, the prevalence of obesity in children 6 to 11 years of age has increased from 4% to more than 20%.

The prevalence of diabetes mellitus is increasing dramatically over time, in parallel with the increases in prevalence of overweight and obesity.

The proportion of youth less than 18 years of age who report engaging in no regular physical activity is high, and the proportion increases with age. In 2007, among adolescents in grades 9 through 12, 29.9% of girls and 17.0% of boys rep

orted that they had not engaged in 60 minutes of moderate-to-vigorous physical activity, defined as any activity that increased heart rate or breathing rate, even once in the previous 7 days, despite recommendations that children engage in such activity at least 5 days per week.

36% of adults reported engaging in no vigor- ous activity.

Data from NHANES indicate that between1971 and 2004, average total energy consumption among US adults increased by 22% in women (from 1,542 to 1,886 kcal/d) and by 10% in men (from 2,450 to 2,693 kcal/d).

PREVENTION IS KEY:

Limit foods with saturated fats, trans fat and high cholesterol

Increase DAILY physical activity to at least 60 minutes a day

Limit sedentary activities to less than 2 hours a day

Go for annual doctor's appointments and learn your numbers (HDL, LDL, TG, Weight, BMI)

Educate yourself and your family

RESOURCES:

There are many websites available which offer reliable information on heart disease. Please check out the links below. You can take an assessment that will measure your risks. I took it and it was less than 5 minutes. Here is a sample of what the assessment looks like.

Watch this video on how to use the Life Check Assessment:

https://www.heart360.org/VideoTour/Tour.aspx

Life Check link:

http://mylifecheck.heart.org/Default.aspx

For more information on the Statistics above, read this article:

http://circ.ahajournals.org/cgi/reprint/CIR.0b013e3182009701

Invest in your life by learning what risk factors you have and educate yourself on fighting against this disease. Help celebrate heart month and tell others about this information!

Happy Heart,

Little Chef-titian

Celebration of Vegetables

People always ask me what they should eat to stay healthy or what I eat at home. As a future Dietitian, I have learned that basically it comes down to calories in and calories out. If you want to lose weight, you must consume less calories or "burn" more than what you are taking in. One way of getting healthy is by eating healthy (a balanced diet of fresh fruits, vegetables, protein and whole grains). Over the past recent years, I have come to the realization that most people have forgotten about vegetables as a food group. When I talk to people about eating healthy and inform them that carbohydrates should make up 50-60% of their diet, they are astounded. Most of them respond with surprise and confusion. I then explain that fruits and vegetables count as carbohydrates too! It's obvious, once their shock and confusion start to decipate and the reality sets in that a healthy diet is made up fruits and vegetables, that vegetables are often neglected.

I have found a new LOVE for vegetables since I started pushing the limits of what I cook and consume. I have been challenged to go outside of my comfort zone and try new dishes. Many of the ones below were inspired based on what I had in stock at home. I always go to the store and stock up on fresh vegetables and then center my weekly meals around those. This ensures that I get a variety of nutrients while keeping my palate entertained.

Dish #1: Broccoli and Cheese Soup

This was made from leftover broccoli stems only. I chopped and simmered them with chicken stock, white wine, minced shallots and garlic. I pureed the mixture and added fat free milk and italian blend of cheeses. This dish was amazing!!! It was so delicious I had to pat myself on the back (for real). The nutrients in the stems are plenty and full of fiber.

Dish #2: Sweet and savory carrots

I steamed frozen carrots with water and then tossed them honey, cinnamon and allspice. I roughly chopped candied pecans and tossed them with the carrots. The fresh parsley added a pop of color for presentation.

Dish #3: Roasted Butternut Squash and Brown Rice sprinkled with Goat Cheese

I was dying to cook butternut squash and really didn't have a recipe. I decided to make this our main course for dinner by adding brown rice and goat cheese. This way we got a serving of vegetables, whole grains and some protein. It was very tasty. The creamy texture of the goat cheese melted beautifully with the nutty flavor of the roasted squash.

Dish #4: Mushroom Rissotto

I LOVE risotto. If you have never made it you must try! It is very easy and relaxing. It is a one pot dish which makes for an easy cleanup. Risotto is made from Arborio rice and is an italian dish. I combined sauteed mushrooms, white wine, chicken stock, parmesan cheese, arborio rice and frozen peas. This is a rich and flavorful meal.

Dish #5: Minestrone

This is one of my favorite soups of all time. I made this batch of minestrone by starting with aromatics (onion, carrots, celery) and then adding northern beans and black beans. I also added fresh spinach and fresh parsley. I cooked the ear shaped pasta separately and then spoon 1/2 cup of cooked pasta into bowls and ladled 1 cup of minestrone over top. I sprinkled fresh parmesan cheese to finish.

I hope you enjoyed the various vegetable dishes above and are challenged to try new things. There are TONS of vegetables at our disposable and we shouldn't settle for the traditional mashed potatoes or canned corn. I hope that you are inspired to cook, eat, and love vegetables!

Happy Eating!

Little Chef-titian