Using Your Garden Goods

I enjoy situations that cause me to be creative and find new ways to use ingredients. This year that inspiration has come from our CSA PayDirt farms. We have received 4 deliveries of locally grown, organic produce so far this year and I have whipped up a variety of new dishes in the kitchen to enjoy the fresh ingredients. We split a share with my brother-in-law and his fiance since we both only have 2 mouths to feed and want to make sure we're able to use everything up. These situations challenge me, because like most people I have my go to items from the grocery store. I do try to combine them in different ways, but this year I've had more chard and mustard greens than I knew what to do with!

As summer sadly comes to an end and gardens are emptied I also like to enjoy the flavours of the changing seasons. Seeing different items at the market or store can also serve as an inspiration; I know I've been enjoying as many peaches and nectarines as I can before they're gone. Earlier this summer that also included cherries and berries, and now corn on the cob is out in abundance.

I also use social settings to test out new recipes and will cook in big batches to get us through a busy work week. Needless to say, there are lots of outside influences when it comes to what is created in my kitchen. We do have our standard favourites, but I like to think that we get a good amount of variety as well.

A few recipes that I've used lately and wanted to share include breaded green beans and a new take on potato salad.

The green beans were adapted from for the love of cooking as they were baked and most recipes involved frying.  I brought them to a potluck and they disappeared; I will definitely make them again. I posted the picture below on my instagram feed and someone asked for the recipe, so here it is...

Baked Breaded Green Beans
Ingredients
1-2 lbs of green beans, washed and ends trimmed
1 egg
2 Tbsp milk
1 cup bread crumbs
spices (I used a smoked paprika, garlic, chili, and chives blend that I had)
2-3 Tbsp vegetable oil
salt and pepper
4 Tbsp mayo
2 tsp soya sauce
1 clove garlic, minced
1-2 Tbsp sriracha sauce

Directions
1. Combine  2 Tbsp mayo with soya sauce and garlic - set aside. Combine remaining 2 Tbsp mayo with sriracha - set aside.
2. Line a baking sheet with aluminum foil and brush with 1 Tbsp of vegetable oil. Preheat oven to 425F.
3. In a small bowl make a milk bath with your egg and milk. In a separate bowl combine bread crumbs, spices, and salt and pepper.
4. Dip beans in egg bath and crumb mixture; place in a single layer on baking sheet.
5. Drizzle remaining oil over beans and bake for 13-15 minutes.
6. Serve immediately with dipping sauces.

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The Creamy Cucumber and Grilled Potato Salad recipe comes from Food & Wine and was the dish I took to my August foodie group evening. Our theme was grilled food and I picked up my ingredients from our local farmer's market. It was a hit and is also a recipe I will make again.

What have you been inspired to try or create this summer?

Enjoy your garden goods while they last!
Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Community and Creativity

This summer we're taking part in our first CSA (community supported agriculture) and receiving organic, heirloom vegetables from PayDirt Farm.

We've had one delivery so far and get our next one tonight, so I figured I better get posting! In our first one we received: spinach (3 varieties: Monstrueux de Viroflay, Nobel Giant & Gigante D'Inverno), radishes (2 varieties: purple plum & long scarlet Cincinnati radish), lettuces (3 varieties: Merlot, Merville de Quatre Saison & Vivian), chard (2 varieties: rainbow & Bright Lights - both colourful chard) and a bunch of onion chives. Just like when we received the CHEP Good Food Box in the past, I find it's always exciting to get items I might not typically purchase and then find recipes to use everything up.

I found lots of great recipes to try and shared some of our lettuces as well. Since we are only 2 adults in our household (which is why we're getting a 1/2 share), I also had to be creative and made a few big batches to freeze so that we can continue to enjoy these vegetables in the future. I made a pot of my New Year's Eve soup with chorizo from Pine View Farms, and a spinach soup from Farmgirl Fare that we now have as lunch leftovers from the freezer. I discovered that I prefer a creamier spinach soup or something more hearty - lesson learned.

I also made a swiss chard with raisins and pine nuts side dish that we enjoyed with grilled parmesan zucchini and shrimp. I 'failed' at feta, red pepper, and spinach quinoa bites in that they became squares as I couldn't get them to hold a bite/ball shape (I added a few bread crumbs, but decided squares would suffice).

I also made a crustless quiche with spinach and mushrooms, I find it's a great supper one night and breakfast the next, and we always have eggs in our fridge, so it's an easy dish for me to throw together and a great way to include more vegetables.

I served a lentil, swiss chard (in place of kale), and barley salad at the lake on the weekend and it was delicious, I will definitely make it again. It was also a great way to use some barley which I often have sitting in the pantry for addition to a soup in the fall/winter.

We enjoyed a variety of salads and sandwich type items with our lettuces and shared the fragrant and flavourful chives with my parents on baked potatoes.

Needless to say, I've been busy in the kitchen (which I love) and I still have lots to share with you. I look forward to posting our upcoming CSA vegetables and how I decide to use them in my kitchen.

Are you gardening, going to a local farmer's market, or participating in a food delivery or CSA program this year? 

Share in the comment section to help others know what's available, what's possible, and what you like to create this time of year.

To your health & happiness!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com

Fresh Tastes

I was inspired this year to try to grow a few fresh herbs.  My husband and I enjoy a variety of flavours, but since this is my experimenting year, I decided to limit myself to four varieties (5 pots, but 2 are basil!).  We live in an apartment, so I don't have a backyard garden to work with, although I hope to enjoy some garden items from the farmer's market and/or family and friend's gardens.  

I often talk with clients about reducing the amount of salt that they use to flavour foods and trying out different herbs and spices.  We can often get great flavour combinations without the extra sodium - it just might take some practice (and perhaps a taste bud adjustment). 

While, I won't be growing them myself, I do enjoy the local flavours of Spring/Summer/Fall - I look forward to little garden potatoes, a variety of hot peppers, colourful carrots, and one of my favourites - corn on the cob.  Buying seasonal can help support local farmer's, reduce your carbon foot print, give some variety to your meal routine, and possibly help you stick to your food budget (depending on where you shop).

I am always looking for new food ideas and recipes.  When I recently picked up a copy of Sobey's Inspired magazine, I found quite a few ideas to try (such as chickpea burgers).  For each season, they provide information on how to select, prepare, and use seasonal produce items.  I know I've been enjoying fresh berries and asparagus lately.  

What Spring or Summer foods are you looking forward to?

 

Feel free to share what you've planted in your garden, recipes or how you enjoy seasonal items, etc.

 

Get inspired!

Steph Langdon, RD

something nutrishus counselling & coaching

www.nutrishus.com

Ready to Grow

It feels like Spring is finally here! Perhaps you're an experienced gardener or maybe you're thinking about planting for the first time. If you're getting ready to spend time outside and aren't sure where to start planning your garden, Allison Babich, a dietetic intern who spent a few days with me, has some advice and tips to get you started... 
 
Summer is just around the corner and there is one strategy that can help you accomplish 3 things:  eat healthy, save money, and get outside more often...Gardening! Gardening doesn't have to be time consuming, can be very relaxing, and it’s hard to match the taste of a vegetable or fruit that you grew with your own hands! The first step is picking a space, and there are 3 things you should look for:

1. Sunshine, choose a spot that gets at least 6 hours of sunshine per day. For first time gardeners, choosing a small space is best so that your garden doesn't become too large and overwhelming. If you don’t have a yard you can even use large plant pots or boxes for container gardening! Container gardens are a convenient alternative to a traditional garden if you don’t have a lot of space, and they can be kept close by on balconies or patios for easy care and harvesting. 2. Water, the closer you are to a source of water the better. Consider keeping a small rain barrel near your garden to help cut down on water waste and save on your water bill! 3. Healthy soil, you can purchase nutrient rich topsoil from your neighbourhood greenhouse to mix in with your soil at home, or have yours tested for quality to ensure your plants will grow their best!

Bucks Country Gardens

The next step is to choose vegetables, fruit, herbs, and flowers that are easy to grow and that you enjoy! Growing these types of plants together creates a beautiful and interesting garden, and some flowers and herbs can help keep insects and pests away from your home and garden! You may find it easier to start off with seedlings for your first garden, just make sure the plants are healthy and insect free. Seeds are just as easy to grow. Check the back of the package of seeds for growing and harvesting information, and there you will find the best time to plant your seeds, how deep to  plant them, how long your plant will take to grow, and how and when to harvest your food.

Here are a few examples of vegetables, fruit, herbs, and flowers that are easy to grow in Saskatchewan and that taste and look amazing: Carrots (seeds) and tomatoes (seedlings) are low maintenance and easy to harvest and enjoy. Strawberries and raspberries grow with almost no tending, and are easy to pick and eat on the spot. Parsley will help keep bugs away from tomatoes and  coriander and chives make delicious additions to meals. Pansies and petunias are pretty and grow well in SK. Another nice flower to try is German Chamomile, it grows well and you can make tea from the dried petals!
Happy Gardening!

Allison Babich, dietetic intern (for Steph Langdon, RD)
something nutrishus counselling & coaching
www.nutrishus.com  

Garden Greens

We don't have our own garden these days, but someone (or some people) in our building have grown lettuce for everyone!  There will also be cucumbers and tomatoes to come. 

Whether you have a garden, go berry picking, or hit up the farmer's market - there are lots of seasonal options available these days.  My monthly cooking group was even inspired to have a local/garden theme for our July supper (a meal I am looking forward to once again!).

Since it's Q's Day, today I'm wondering:

What is your favourite garden food or recipe?

I'm a simple pleasure type of girl when it comes to garden vegetables.  I like boiled baby potatoes with a little pepper and margarine, corn on the cob, and baby carrots.  This summer we have done our corn on the barbeque and had friends roast it over the open fire. 

If you are hitting up the Saskatoon farmer's market (or your local market) HealthCastle has some tips to share:

• bring your own reuseable bags
• bring cash
• avoid the crowds (and get the best selection) by going earlier in the morning

The Saskatoon farmer's market summer hours (unitl October 13, 2012) are:

Saturdays 8 a.m. - 2 p.m.

 Wednesdays - 10 a.m. -  3 p.m.

Sundays - 10 a.m. - 3 p.m.

According to localeating.ca, Saskatchewan foods in season in July include:

• Apples
• Beans
• Beets
• Blackberries
• Blueberries
• Broccoli
• Cabbage
• Cantaloupes
• Carrots
• Celery
• Cherries
• Cucumbers
• Eggplant
• Gooseberries
• Greens
• Herbs
• Nectarines
• Peas
• Peppers
• Potatoes
• Raspberries
• Rhubarb
• Saskatoons
• Strawberries
• Summer Squash
• Tomatoes

Enjoy the tastes of the season and feel free to share your favourite recipes or ways to enjoy them!

Steph Langdon, RD
something nutrishus counselling & coaching
www.nutrishus.com