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

Kidseatright.org!!

I have found a new website that I am so excited to share with readers....KidsEatRight.org.

This website was created to join efforts with our first lady, Michelle Obama, to end childhood obesity in one generation. This site was put together as a joint effort of the American Dietetic Association and the American Dietetic Association Foundation. The site targets the general public and ADA members. The website offers a wide variety of reliable scientific data and articles regarding children of all ages.

The site focuses on healthy shopping, cooking and eating by providing tips, recipes and nutrition information.

This website is valuable for anyone. Take the time to educate yourself by reading some of these articles. This is information is valuable to all. Not only is the information accurate and up to date but the website is too. There is videos that show various cooking techniques and recipes along with the ability to link to your favorite social media networks.

This website is one more reason why nutrition is so exciting right now. I love being a part of this field because more than ever, groups of people are coming together to promote healthy and balanced living. I hope for everyone sake that fad diets are OUT and balanced living is IN. I am loving the grass roots movement and can't wait to see the outcomes. Hopefully, a healthier approach to raising our children and living day to day life by enjoying whole foods is whats in store for America!

Kids Eat Right is a joint initiative between:

Happy Reading!

Little Chef-titian

Favorite Food Gifts

Every year at Christmas, I look forward to sharing my love for cooking by giving food gifts. There is something special about knowing someone spent time creating a gift just for you! Especially if you are foodie like me, you REALLY appreciate it. I enjoy giving sweet treats around the holidays but I still try to keep things light. Everything I make is tailored to be more healthy. I will splurge occasionally, but I have experimented in the kitchen and have learned how to substitute ingredients. You can always refer to other websites for modified recipes (refer to my Favorite Resources page at the top).

Last year I baked and baked and baked! I gave christmas colored tins full of homemade cookies. The recipes varied from chocolate chip cookies, nutella and almond cookies and cranberry and white chocolate biscotti's (All of the recipes were modified to cut back on the fat and sugar).

This year I wanted to change it up and try something different. This past November I saw an article in Cooking Light magazine featuring pomegranates. The article discussed the health benefits of the pomegranate and included multiple recipes. The recipe that caught my eye was a Pomegranate and Pear Preserve. I had always wanted to make preserves but never had before...so this was the perfect opportunity to learn!

The recipe was slightly complicated the first time because I did not have my ingredients prepped. However, the second time I was prepped and ready and things went pretty smooth. This is a quick process (30 minutes) unless you choose to seal the jars (1 hour). Sealing the jars keeps the preserves from spoiling for up to several months.

Here are some pictures from my Preserves Excursion!

Fresh Pomegranate Seeds

Lemon Zest

Rosemary - The Surprise Ingredient

Pomegranate Juice, Pears, Rose Wine and Sugar boiling away...

Finished Product....wrapped and ready to be given!

I hope that you enjoyed these photos and are brainstorming ways you can share you love of cooking with others this Christmas. Unleash your creativity in the kitchen this year.

Some of my other favorite food gifts include:

- Herb Infused Olive Oil

- Infused Vodka

- Vanilla Extract

- Sweet and Salty Roasted Nuts

- Spice Blends (Jamaican, Barbecue, Jerk)

Happy Cooking and Giving!

~Little Chef-titian

Holiday Highlights Part 1

Part I of Holiday Highlights: Thanksgiving Dinner

This is long overdue but I wanted to highlight some of the thanksgiving dishes that were part of our spread. Keep in mind this is only a few select dishes from the endless menu that was prepared. Most of you know that I am not a "southern" cook, however, I enjoyed learning how to prepare some of these traditional home cooked recipes from Hunter's grandmother. I realize the gift she gave me by teaching and passing down her recipes. These are some of my favorite moments with family, especially when the joy of cooking is shared from generation to generation.

Thanksgiving Dinner 2010:

Oven Roasted Turkey

Baked Sweet Potato Casserole (with extra sugar because it was SWEET!)

Creamy Whipped Potatoes and Seasoned Southern Collards

Oyster Stuffing and Traditional Stuffing

Homemade Corn Bread

Deviled Eggs with Green and Black Olives

Dessert: Pumpkin Spice Cake Sprinkled with Powdered Sugar

I love this picture. It is beautiful to watch the work of her hands.

This is Granny Ruby. She shares a love for cooking and working in the kitchen as I do. We talked about food all day long and discussed various recipes. I particularly was fascinated by her knowledge of growing her own foods. I also learned how to can and freeze summer foods for the winter. I look forward to putting this knowledge into practice.

The food was delicious as always and the family time was memorable. I hope you get to reflect over your time spent with family this holiday season and value the conversations, laughter, and experiences shared.

Watch out for Holiday Highlights Part II: Christmas Dinner...Coming Soon!

Happy Holidays!

Little Chef-titian