Friday, July 22, 2016

The BEST tasting summer dressing for greens! #SesameTahini #GardenCuizine


Summer Sesame 
Tahini Dressing

This dressing will get anyone to enjoy superfoods such as kale greens! It was inspired by Michele's Sesame Tahini Salad Dressing that we sold so much of, and used when we had our restaurant: Garden of Eden Natural Foods and Country Kitchen Inc
 
Ingredients

4 Tablespoons Sesame Tahini
1/4 cup plus 2 Tablespoons water
2 Tablespoons fresh squeezed lemon juice
1/8 teaspoon lite soy sauce
1/8 teaspoon hot sesame oil
1/4 teaspoon Nutritional Yeast*
1/8 teaspoon sea salt
pinch onion powder

Putting it all together

Combine all ingredients. Mix together with a small whisk.

Serve over your favorite salad greens, kale, chicken, tofu or fish.

Enjoy!

*Nutritional Yeast adds Vitamin B12 and fabulous flavor to foods! You can find it at supermarkets such as ShopRite.

GardenCuizine Nutrition data: coming soon - check back!

Recipe and photo Copyright (C) Wind. All rights reserved.

Sunday, July 17, 2016

Quick Summer Slaw #cabbage #GardenCuizine #HealthyColeslaw #recipe

Quick Summer Slaw
High in Vitamin C 
Visit your local farmer's market during the summer for great prices on veggies. Yesterday, we picked up a few heads of locally grown cabbage for under $5.00 at our local farmer's market. This recipe only uses half the whole green cabbage and a small portion of the red cabbage, leaving the rest to use for other recipes. Who says you can't eat healthy on a budget?

Summer coleslaw is healthy and affordable and makes a great side dish for summer BBQ's and family summer meals. We enjoyed this homemade coleslaw with fried Flounder and brown rice! We have plenty of leftovers for sides with lunch and for toppings on sandwiches.

Yields 2 lbs Coleslaw

16, 2-ounce servings
Ingredients 
8 cups (712g) green Cabbage, shredded
1 cup (89g) Red Cabbage, thinly sliced

1/2 carrot (30g), peeled and thinly sliced
1/2 cup lite mayo (60g) (for vegan, use soy mayo)

1/4 cup (56g) plain Greek yogurt (or soy yogurt)
2 Tablespoons capers (18g) (optional)
2 Tablespoons pickle or caper juice
2 Tablespoons (10g) apple cider vinegar
1 Tablespoon chopped fresh dill
2 teaspoons sugar (8g) (don't freak out about using real sugar! remember this makes many servings and 2 teaspoons is only 8 grams of sugar)
1/4 teaspoon (1.5g) salt
pinch ground black pepper
Putting it all together
  • Wash cabbage and pull off outer leaves. Cut green cabbage in half. Put away and save one of the halves for use in other recipes. Cut half of the cabbage into wedges around the core. To save time, I used a food processor for chopping some of the cabbage wedges; be careful not to over chop. Thinly slice remaining green cabbage. Total shredded green cabbage should be about 8 cups. Place in a large mixing bowl.
  • Cut a small piece off the red cabbage. thinly slice 1cup and add to green cabbage bowl. Store the rest to add color to salads and for use in other recipes.
  • Wash and peel one carrot. Cut in half and thinly slice. Add to the cabbage bowl. Eat the other carrot half or save for other recipes.
  • Add the mayo and remaining ingredients and toss until well blended. cover and refrigerate for at least one hour before serving.
Buon Appetito!

GardenCuizine Nutrition Data Summer Slaw: 2-ounce serving (~62g)
Diabetic Friendly: 3g net carbs 
Excellent Source: Vitamin C
Store bought coleslaw: higher in saturated fat and calories; often contains corn syrup and preservatives vs Homemade: only 31 calories, Total Fat: 1g; Saturated and Trans fats: 0g; Cholesterol: 2mg; Sodium 111mg (5% DV); Total Carbohydrate 4g; Dietary Fiber: 1g (5% DV); Sugars 2g; Protein 1g; Vitamin A: 457 IU (9% DV); Vitamin C: 19.9 mg (33% DV)

Related Links
Cabbage Health Benefits

Photos and recipe Copyright (C)Wind. All rights reserved.

Saturday, July 16, 2016

Summer Kale Cooler! #GardenCuizine #nutritious #smoothie #proteinshake #healthysnack

Summer Kale Cooler
Vanilla - Peach - Kale
yields 3-4 servings
~36 ounces total

Ingredients
1 2/3 cups (almost 2 cups) Very Vanilla Soy Milk
2 scoops Whey Protein Powder - vanilla

1 banana
1 large leaf kale; washed, stem removed
2-3 Tablespoons plain Greek yogurt
8 ice cubes
Putting it all together
Peel banana. Wash and pit peach. Add all ingredients to a blender. 
Blend until well mixed. 
Pour into serving glasses and enjoy!

GardenCuizine Nutrition Data: coming soon - check back!
Photos and recipe Copyright (C)Wind. All rights reserved. 

Friday, July 8, 2016

Passion Flower vines - friend or foe in the veggie garden? #gardenchat #GardenCuizine


Passion Flowers!
Passiflora incarnata

At first I thought we had volunteer cow peas popping up in the garden, until a gardening friend who was visiting early spring said, "Those look like purple Passion Flower vines." Well, sure enough, she was right! I should have realized it was Passion flower too because the seedlings popped up (hence the nickname Maypop) nearby where we had grown a plant in a whiskey barrel last year. What a nice surprise! 


Passion flowers yield edible fruits. I remember making passion fruit sorbet when I worked at The White Dog Cafe; the flavor was well liked. Growing passion fruit would be a first for us since we've never had luck in the past growing plants from seedlings. Last years plant was started from seed and viola! This year the vines are everywhere. 

We decided to let a few vines stay in the raised bed that Mom built. The vigorous vines have climbed to the very top of our tallest tomato supports already. Sunlight still trickles through to our sauce tomatoes below: San Marzano and Goldman's. Will we regret this? 
Passion vines can grow to 20 feet. Ours are traveling along the garden fence with some plants growing alongside the tomatoes. They are casting some shade above the tomatoes; but, for now, we're letting them grow out of curiosity of the flowers and to see if they bear any fruit.

The purple, artistic, blooms and spiral tendrils sure add interest and beautiful color to the garden. Stay tuned for updates and Passion Fruit nutrition data.
 
Related Links
Passion Fruit

Photo and blog post Copyright (C)Wind. All rights reserved.

Saturday, June 4, 2016

NJDA to NJAND logo selected #eatright @EatRight_NJ

NJDA to NJAND logo contest
New Jersey Dietetic Association to 
New Jersey Academy of Nutrition and Dietetics
 
Today, the new NJ Dietetic Associations logo was revealed. I am proud that mine was among the 6 logos that were submitted and featured for voting at the NJDA annual meeting. My design was not chosen by their Executive Board. Instead, they selected a submission that suddenly appeared (late due to an email error..?...). It was not any of the featured logos at the meeting that were voted on by the members.


About me  
My background includes owning a health food store and restaurant for over 10 years and working for many years as an entrepreneur in the printing and advertising business. I’ve created many corporate logos and designs in the past, including my own logo for Emco Printing and Advertising, Inc that featured a seagull in the center of EM and CO, which stood for Mehl Company, my maiden name. An EM is a unit of measurement in type. I loved that logo; we featured it while serving the tri-state region of NJ, PA and Delaware for over a decade. I always felt flattered when people asked us if we were a franchise (because of our professional corporate image). 

MY NJ Dietetic Association DESIGN SUBMISSIONFor the NJAND logo I initially wanted to bring in an image featuring abundant produce to convey The Garden State. 
My first rendition included a photo taken in our garden featuring an abundant harvest of Jersey veggies and sorghum grain. NJ is a national top 10 producer of fruits and vegetables (top 5: cranberries, bell peppers, spinach, peaches, blueberries). Fruits and Vegetables are under consumed by Americans and as dietitians we encourage eating adequate portions from all the food groups. In my submission, the 1, 2, 3 in the NJ State outline represent NJAND’s 3 Regions.

As much as I really like rainbows it didn’t seem to represent the Association. The text didn’t seem to be strong enough so I reversed it to white and brought back the apple theme from their original logo (which, was established and unique with a bite off to the right side in the shape of the state of NJ; I really liked it and wonder why they wanted to abandon it). An apple is always a winning symbol for dietitians.My final version was to outline and enlarge the letters in NJAND so they were not lost in the apple. I used Photoshop 13. NJAND text: Century Regular. NJ text: Cooper Standard Black 






Attendees at the NJAND annual meeting voted on their favorite logos. 

Several weeks later, I received an email from the Association President informing me that the board received another design from someone who had email trouble getting it submitted by the deadline. Turns out the Board (not the members) voted on that one as their final selection. I like it too. Their new logo features a stock photo of a tomato - perhaps an heirloom Jersey tomato.

I wonder what logo the members voted for?

To see the new NJAND logo visit their Facebook page, website or Twitter.
Blog post and photos Copyright (C) Wind. All rights reserved.
Note: above designs were for 2016 logo contest submissions only. They are not the logo being used by NJAND.

Saturday, April 23, 2016

NJ #nativegardens "Bringing Nature Home" author Dr. Tallamy @WheatonArts @NWF #gardenchat


Wheaton Arts ECO Fair
Keynote Speaker
Dr. Doug Tallamy

WHEN
Saturday, May 7th, 2016
at 1:30 pm
The presentation will be followed
by his book signing: Bringing Nature Home

WHERE
Wheaton Arts and Cultural Center
1000 Village Dr, Millville, NJ

COST
FREE!
CU Maurice River invites anyone who gardens, would like to garden, and/or who would like to support local biodiversity to attend Dr Tallamy's presentation.

Wheaton's ECO Fair will be open 10 am to 5 pm and will also feature local NJ Artists, Nature Walks and a Rain Barrel Workshop!
photo Copyright (C)Wind. All rights reserved.

Sunday, April 17, 2016

How-to-Build Your Own Garden Raised Beds #GardenCuizine #gardenchat #doityourself

How-to-Build Your Own 
Garden Raised Beds

Yesterday, Harry made another raised bed to replace the rotted ones that we ordered online. They are quick and easy to make; he is making more today. We could have saved money if we made our own in the first place. Well, we did make our first two, or I should say - Mom made them! She built two, really sturdy raised beds years ago and then as our garden grew we added several more raised beds that we ordered online. 


We decided to keep the design simple and low cost using just one, single-panel on all sides. If you wanted your raised beds deeper, just increase the height of your corner pieces to allow for as many additional slats of wood desired.  

Also, you could increase the thickness of the panels from 1x6 to 2x6 and use 4x4 corners; but beware, that increases the cost and the weight! You can make your raised beds any size you want. Here's how we built our 5-ft x 6-ft, single-panel raised beds:


Supplies Needed to build one raised bed
4, 1x6, 8-ft treated wood panels (cost: we paid $5.57 ea at Home Depot)
1, 2x4,- 8 ft treated wood for the corners (we paid $4.17)
16, 2-inch galvanized deck screws

Equipment Needed
Wood saw
Electric screwdriver
Drill and drill bit
Clamps (optional- a handy tool if you want to build it alone)

Putting it all together

Saw the wood: 7-inches long for four corners; two, 5-ft long and two 6-ft long panels
Drill 2 holes per panel on each corner
Add screws to hold together
Move to desired location and fill with soil

Happy Gardening!
Blog post and photos Copyright (C) Wind. All rights reserved.

Thursday, April 14, 2016

English Ivy dermatitis. Looks like Poison Ivy! #gardenchat #allergicreaction

English Ivy Dermatitis
Well, it looks like I'm headed to the doctor tomorrow to get a professional look at my severe reaction to English Ivy. Too awful to post a photo of it on a food blog. Trust me, it's terrible! It started out as a few raised bumps on my skin and then it erupted into an awful mess. Now my skin is red, raw and oozing. It turns out that some people react to English Ivy the same way as they do to Poison Ivy. Lucky me! The moral of the story...wear gloves while pulling out English Ivy.

Update: 5/2/16 - well, now I'm not 100% sure it was English Ivy Dermatitis after all. I have noticed that we do indeed have poison ivy popping up in the area with the English ivy... in any case, in all my life of avid gardening I've never had poison ivy. I had no idea it was so bad.

Related Links
English Ivy Dermatitis

Blog post Copyright (C)Wind. All rights reserved.

Monday, April 11, 2016

Can't Afford to Eat Healthy? @EatRight #eatright #GardenCuizine

Can't Afford to Eat Healthy?

Yes, you can! Look at your receipts from fast food establishments - it's not that cheap. A McDonald's burger, fries and soda may cost more than $6.00 per person. For just $2.00 a meal, people age 12 and older can eat a thrifty, nutritious meal prepared at home from the MyPlate recommended food groups. (The cost is even less for children under age 12) And, for less than $3.00 an even more liberal meal can be enjoyed. Evidence shows that a healthy home cooked meal can be made for less than half of the cost of a typical fast food meal.

The USDA estimates thrifty to liberal meal costs based on the recommended dietary guidelines. Figure out a budget for yourself that works for you and your family. Focus on the quality of your food choices:

  • Plan
  • Get the best price
  • Stock up in season
  • Cook more at home
  • Limit eating out
No excuses - you can eat healthy on a budget!

Coupons posted daily online and in local supermarkets help to reduce the cost of eating healthy even more. And, additional assistance is available for those who qualify from
NJ SNAP (formerly Food Stamps), New Jersey's supplemental nutritional assistance program that can help low-income families buy the groceries they need to eat healthy.

Happy and Healthy Shopping and Cooking!
Related Links
USDA Low Cost Food Plans
NJ SNAP
Eating Better on a Budget
Eating Better on a Budget - Spanish

Blog post and photo Copyright (C)Wind. All rights reserved.