www.bonacbotanicals.weebly.com
Please visit the East Hampton High School Garden Project's website to see our progress. Hope you enjoy seeing the photos and links.
Miso Fish Soup
This soup is so easy to make and tastes great too. Adapted from a Vitamix recipe.
Mix 3 and 1/2 cups of water with 3 tablespoons of miso in a medium size pot ( I used organic barley miso). Heat until miso is mixed well with the water and;
Add
3 green onion chopped
1-inch piece of ginger root minced
I cup of diced shiitake mushrooms.
3cups of shredded bok choi. I used baby bak choi.
1 pound of white fish chopped into cubes
3oz of Rice noodles
1 Tablespoon of low-sodium Tamari
simmer over medium heat for 3 minutes until the fish is cooked and noodles are soft.
garnish with cilantro
Mix 3 and 1/2 cups of water with 3 tablespoons of miso in a medium size pot ( I used organic barley miso). Heat until miso is mixed well with the water and;
Add
3 green onion chopped
1-inch piece of ginger root minced
I cup of diced shiitake mushrooms.
3cups of shredded bok choi. I used baby bak choi.
1 pound of white fish chopped into cubes
3oz of Rice noodles
1 Tablespoon of low-sodium Tamari
simmer over medium heat for 3 minutes until the fish is cooked and noodles are soft.
garnish with cilantro
School Gardens in My Community!!!
I am writing to tell you about a school garden & greenhouse project in my home town of East Hampton, NY called "Bonac Botanicals." With the Principal's vision and the School Boards permission, Teachers, Parents, Students and Community Volunteers have partnered to create an outdoor classroom at our schools. One of the purposes of the garden and greenhouse project is connecting students to the earth and where their food comes from. Children today are losing touch with the natural world and reconnecting them to the earth will help them value nature and this beautiful planet.
In addition to educational purposes, the food grown will be used in the school cafeteria and the gardens will be a community resource as well. Children today are exposed to more chemical laden processed foods than ever before. According to the Center for Disease Control, childhood obesity has almost tripled since 1980 with 12.5 million children between the ages of 2 and 19 obese and at risk of developing type 2 diabetes and heart disease. Evidence shows children will eat what they grow and a child's palate is ever changing. This I know from personal experience and the earlier children are introduced to fresh grown vegetables the more likely they will acquire a taste for them.
The garden & greenhouse project has been in the planning stages for over a year and I am excited to tell you that ground breaking will begin in the spring of 2012 for raised beds. In the meantime a cold frame is in the works. Students in the science department are growing winter crops and the technology students are building a 4' by 16' cold frame to house these delicious greens. As a Nutrition Educator and gardener this project is close to my heart. The children are the future of our planet so we can't let them lose touch with it or let them lose the ability to grow their own food.
Please consider a $10.00 donation.
Make checks payable to "Project Most", designated in the memo section for "Bonac Botanicals" and mail to Rob Schack at East Hampton High School, 2 Long Lane, East Hampton, NY 11937. or make a donation on Project Most's website and dedicate your donation to "Bonac Botanicals" there. www.projectmost.com. Project Most is our non-profit after school program for elementary children in our community and is a leader in school gardens. Incorporating garden lessons into their after school programs and helping children learn about growing and tasting foods they grow.
Many thanks
Maria
In addition to educational purposes, the food grown will be used in the school cafeteria and the gardens will be a community resource as well. Children today are exposed to more chemical laden processed foods than ever before. According to the Center for Disease Control, childhood obesity has almost tripled since 1980 with 12.5 million children between the ages of 2 and 19 obese and at risk of developing type 2 diabetes and heart disease. Evidence shows children will eat what they grow and a child's palate is ever changing. This I know from personal experience and the earlier children are introduced to fresh grown vegetables the more likely they will acquire a taste for them.
The garden & greenhouse project has been in the planning stages for over a year and I am excited to tell you that ground breaking will begin in the spring of 2012 for raised beds. In the meantime a cold frame is in the works. Students in the science department are growing winter crops and the technology students are building a 4' by 16' cold frame to house these delicious greens. As a Nutrition Educator and gardener this project is close to my heart. The children are the future of our planet so we can't let them lose touch with it or let them lose the ability to grow their own food.
Please consider a $10.00 donation.
Make checks payable to "Project Most", designated in the memo section for "Bonac Botanicals" and mail to Rob Schack at East Hampton High School, 2 Long Lane, East Hampton, NY 11937. or make a donation on Project Most's website and dedicate your donation to "Bonac Botanicals" there. www.projectmost.com. Project Most is our non-profit after school program for elementary children in our community and is a leader in school gardens. Incorporating garden lessons into their after school programs and helping children learn about growing and tasting foods they grow.
Many thanks
Maria
Vegetable Lentil Soup with Swiss Chard
Tonight I made Lentil soup. A recipe I adapted from Williams Sonoma book called, "Eat Well". A good friend of mine gave me the book for my 50th birthday and it is filled with wonderful recipes.
Pick over the lentils and remove any stones or discolored lentils, rinse and drain.
Heat Oil in a large pot over medium-high heat. Add onion and cook for 5 minute, stirring continually, until soft.
Add garlic, carrot, and bell pepper and cook for 3 minutes more.
Stir in the broth, tomatoes, paprika, cumin, salt and pepper.
Bring to a boil. Reduce heat to a simmer, cook until lentils are very tender, 15 to 20 minutes. Coarsely chop swiss chard and stir into soup. Cook about 2 minutes more. Stir in the apple cider vinegar.
Garnish with nutritional flakes for some added B12 or if you prefer grated cheese.
Red Lentils 2 cups
Olive oil, 2 Tbsp
Medium onion, 1 diced
Garlic, 2 cloves, minced
Carrots, 2 large sliced into rings
Red Bell Pepper, 1 cored and diced
Vegetable Broth, 6 cups
Diced tomatoes, 1 can
Paprika, 1 tsp
Cumin, 1 tsp
Salt and freshly ground pepper
Swiss Chard, 1 bunch
Apple Cider Vinegar, 2 Tbsp
Pick over the lentils and remove any stones or discolored lentils, rinse and drain.
Heat Oil in a large pot over medium-high heat. Add onion and cook for 5 minute, stirring continually, until soft.
Add garlic, carrot, and bell pepper and cook for 3 minutes more.
Stir in the broth, tomatoes, paprika, cumin, salt and pepper.
Bring to a boil. Reduce heat to a simmer, cook until lentils are very tender, 15 to 20 minutes. Coarsely chop swiss chard and stir into soup. Cook about 2 minutes more. Stir in the apple cider vinegar.
Garnish with nutritional flakes for some added B12 or if you prefer grated cheese.
Red Lentils 2 cups
Olive oil, 2 Tbsp
Medium onion, 1 diced
Garlic, 2 cloves, minced
Carrots, 2 large sliced into rings
Red Bell Pepper, 1 cored and diced
Vegetable Broth, 6 cups
Diced tomatoes, 1 can
Paprika, 1 tsp
Cumin, 1 tsp
Salt and freshly ground pepper
Swiss Chard, 1 bunch
Apple Cider Vinegar, 2 Tbsp
Chicken Soup for my daughter Emily
My daughter Emily was really sick this weekend and she was asking for some chicken soup. I went to the grocery store and bought a can of progresso chicken soup. I opened up the can and put it in the pot and thought to myself "You can do better than this." While I was at the grocery store, I also bought a 4lb organic free range chicken because in the back of my mind I just knew the can of soup wasn't going to cut it. I make a lot of soup in the winter time but I haven't made chicken soup in awhile and I have to say it came out great.
1 3-4lb organic free range chicken
6 medium size red potatoes chopped into chunks
4 medium carrots cut in rings
3 stalks of celery
1 medium onion
chopped fresh parsley
freshly ground pepper
Throw the chicken in the large pot and fill with water about an inch above the chicken. Salt the water, bring to a boil and reduce to a simmer for 3 hours.
Skim the top of the water and remove the foam that forms as the chicken is cooking. Remove the chicken from the pot and when it is cool enough break it up into pieces. To reduce the fat in the broth you can put the broth in a shallow pan to cool, then refrigerate until the fat rises to the top. You can leave it over night or a few hours should do it. Skim the fat off the top of the broth and return to a clean pot to reheat. Add the vegetables and cook for about 1 hour add the chicken pieces for the last 10 minutes. I have to say there wasn't that much fat to skim off the top of the broth after I refrigerated it. I guess this really was a free range chicken.
1 3-4lb organic free range chicken
6 medium size red potatoes chopped into chunks
4 medium carrots cut in rings
3 stalks of celery
1 medium onion
chopped fresh parsley
freshly ground pepper
Throw the chicken in the large pot and fill with water about an inch above the chicken. Salt the water, bring to a boil and reduce to a simmer for 3 hours.
Skim the top of the water and remove the foam that forms as the chicken is cooking. Remove the chicken from the pot and when it is cool enough break it up into pieces. To reduce the fat in the broth you can put the broth in a shallow pan to cool, then refrigerate until the fat rises to the top. You can leave it over night or a few hours should do it. Skim the fat off the top of the broth and return to a clean pot to reheat. Add the vegetables and cook for about 1 hour add the chicken pieces for the last 10 minutes. I have to say there wasn't that much fat to skim off the top of the broth after I refrigerated it. I guess this really was a free range chicken.
Garlic's wonderful properties
Garlic is one of the oldest cultivated crops and references to garlic are found in ancient sanskrit. A root vegetable in the onion family garlic is know for its wonderful flavoring in just about every cuisine. In addition to garlics culinary wonders it may have many health benefits from helping to ward off cancer to reducing your risk of heart disease. Many of the health benefits in garlic may be attributed to organosulfur compounds found in the bulb. In animal studies garlic and organsulfur compounds have been found to inhibit the development of chemical induced cancers of the Gastrointestinal tract. Studies have also showed that organosulfur compounds may induce apoptosis (programed cell death) of precancerous and cancerous cells. Garlic also has been found to help lower cholesterol and it has antimicrobial and antifungal properties as well. So include garlic in your cooking regularly.
Advance Glycation End Products
Advanced glycation end products (AGEs) are implicated in aging, diabetes, heart disease and inflammation in the body. One way they form is when glucose in the blood combines with a protein. They are a byproduct of carbohydrate metabolism. My local paper has a column by Dr. James Dillard, MD last week about carbohydrates and it mentions AGEs. I hadn't thought about AGEs in a while but the truth is they are forming in my body all the time. Especially Christmas day. I wish I had read Dr. Dillards column before then. Maybe I would have gone a little easier on the desserts which was his intentions for his readers but I over did it and had a terrible headache by the end of the day. Another way AGEs form is cooking foods at high temperatures. Caramelization and browning gives food the flavor we all love but it forms them too. Your body can handle a certain amount of AGEs but Diabetics with blood glucose that is not well controlled or have hyperglycemia are especially susceptible to tissue damage from the accumulation of AGEs.
If you want to reduce you expose through food limit the amount of grilled, broiled, fried meats. Steam fish and seafood, simmer chicken in a sauce. Eat lots of of fruits or vegetables. Cooked or raw they are low in AGEs. Try a water saute next time you want to cook some onion or garlic instead of in oil.
Consume carbohydrates that are truly whole grains, like brown rice, quinoa, millet for example. Most cereals are not whole grains even the organic kind. Whole wheat bread is not a whole grain. Look for bread that is sprouted whole grain berries. Limit the amount of desserts to special occasions like New Years Eve my Mom's 80th birthday so I am having dessert.
If you want to reduce you expose through food limit the amount of grilled, broiled, fried meats. Steam fish and seafood, simmer chicken in a sauce. Eat lots of of fruits or vegetables. Cooked or raw they are low in AGEs. Try a water saute next time you want to cook some onion or garlic instead of in oil.
Consume carbohydrates that are truly whole grains, like brown rice, quinoa, millet for example. Most cereals are not whole grains even the organic kind. Whole wheat bread is not a whole grain. Look for bread that is sprouted whole grain berries. Limit the amount of desserts to special occasions like New Years Eve my Mom's 80th birthday so I am having dessert.
Vegetarian Chili
There is nothing better than Chili on a cold wintery day so this weekend I made some. Instead of sauteing the onions, garlic and other vegetables in olive oil like I usually do I decided to try something different and do a water saute. I think it came out just fine and I didn't get any complaints from my husband Kevin.
In a medium sauce pan combine veggies, spices and enough water to just cover
saute for about 5 minutes. Add tomato sauce, diced tomatoes and beans and bring to boil. Simmer for about 10 minutes. Add a little extra water if needed.
1 small onion chopped
2 garlic cloves minced
2 celery stalks chopped
2 portobello mushroom chopped
2 carrots
1/2 green pepper chopped
1/2 red pepper chopped
1/2 tsp chili or if you like it hotter 1 Tbsp
1/4 tsp cayenne pepper or 1/2 tsp
1 tsp oregano
1-8oz can organic tomato sauce
1- 15oz can of organic red kidney beans or 2 cups cooked
1- 15oz can of organic garbanzo beans or 2 cups cooked
1 -15oz can of organic diced tomatoes
In a medium sauce pan combine veggies, spices and enough water to just cover
saute for about 5 minutes. Add tomato sauce, diced tomatoes and beans and bring to boil. Simmer for about 10 minutes. Add a little extra water if needed.
1 small onion chopped
2 garlic cloves minced
2 celery stalks chopped
2 portobello mushroom chopped
2 carrots
1/2 green pepper chopped
1/2 red pepper chopped
1/2 tsp chili or if you like it hotter 1 Tbsp
1/4 tsp cayenne pepper or 1/2 tsp
1 tsp oregano
1-8oz can organic tomato sauce
1- 15oz can of organic red kidney beans or 2 cups cooked
1- 15oz can of organic garbanzo beans or 2 cups cooked
1 -15oz can of organic diced tomatoes
Quinoa with Red Sauce and Vegetables
I just love Quinoa (Keen wah) and my husband Kevin does too. We eat it often. Tonight we had it with red sauce instead of pasta. Quinoa is an ancient grain from Andes and is becoming more popular in North America. Not just because it tastes so good but also because it is one of the higher protein grains. It reminds me of couscous in shape and color but the grain is a bit larger.
When we eat protein our body breaks them down into amino acids. We need 20 amino acids, 9 of which are essential. Essential means we have to get these proteins from food and our body makes the rest of them most of the time.
Quinoa is packed full of protein containing 10 amino acids and 8 of them are essential.
Protein is needed not just for our muscles but for every cell in our body. Many people think they need to eat lots of protein or take in extra protein through supplements or protein shakes to build muscles. However, this is a misconception. To build our muscles they need physical activity plus good nutrition, not just protein. If we take in more protein than our bodies need we just eliminate it and this can make the kidneys work harder than they need too. Protein needs for most healthy people is 0.8g of protein per kilogram of body weight. If you weighed 140 lbs you would need 51 grams of protein per day.
1 cup uncooked quinoa has 22 grams of protein.
1/3 cup is one serving of a carbohydrate and about 80 calories
Rinse the Quinoa in a strainer to remove the coating of saponins.
Boil 1 1/4 cup water and add 1 cup Quinoa. Simmer for about 10 to 15 minutes.
In a sauce pan
2Tbsp Olive Oil
1 small onion
garlic cloves as many as you like
2 to 3 Portobello mushrooms sliced in long strips
1 Red Pepper sliced
1 Green Pepper sliced
Toss with your favorite red sauce.
I like to add Nutritional Yeast Flakes on top in place of grated cheese for a little extra B12.
Quinoa comes in red and black but white is the most common.
It makes a great breakfast alternative too. Just add some fruit and honey or maple syrup.
When we eat protein our body breaks them down into amino acids. We need 20 amino acids, 9 of which are essential. Essential means we have to get these proteins from food and our body makes the rest of them most of the time.
Quinoa is packed full of protein containing 10 amino acids and 8 of them are essential.
Protein is needed not just for our muscles but for every cell in our body. Many people think they need to eat lots of protein or take in extra protein through supplements or protein shakes to build muscles. However, this is a misconception. To build our muscles they need physical activity plus good nutrition, not just protein. If we take in more protein than our bodies need we just eliminate it and this can make the kidneys work harder than they need too. Protein needs for most healthy people is 0.8g of protein per kilogram of body weight. If you weighed 140 lbs you would need 51 grams of protein per day.
1 cup uncooked quinoa has 22 grams of protein.
1/3 cup is one serving of a carbohydrate and about 80 calories
Rinse the Quinoa in a strainer to remove the coating of saponins.
Boil 1 1/4 cup water and add 1 cup Quinoa. Simmer for about 10 to 15 minutes.
In a sauce pan
2Tbsp Olive Oil
1 small onion
garlic cloves as many as you like
2 to 3 Portobello mushrooms sliced in long strips
1 Red Pepper sliced
1 Green Pepper sliced
Toss with your favorite red sauce.
I like to add Nutritional Yeast Flakes on top in place of grated cheese for a little extra B12.
Quinoa comes in red and black but white is the most common.
It makes a great breakfast alternative too. Just add some fruit and honey or maple syrup.
Here is a Wonderful Website I want to share!
www.nutritioneducationthroughthegarden.blogspot.com
I first came across the OldWays website doing a project on Morocco and "The Mediterranean Diet" for my nutrition classes. The website is a great resource of information.
I first came across the OldWays website doing a project on Morocco and "The Mediterranean Diet" for my nutrition classes. The website is a great resource of information.
Cook once eat twice! Plus info about Phytic Acid
I love this saying because it is so true. Lasts night dinner makes a delicious lunch. When I make a meal I always try to have a little left over to enjoy the next day. Also next time you make some brown rice make some extra to prepare another way the next day too.
Brown rice is a whole grain. I soak mine the night before or at least a couple of hours before I cook it to deactivate the phytic acid.
Phytic pronounced (FYE-tick) Acid is a nonnutrient in seeds and grains that is capable of binding with some minerals zinc, iron, calcium, magnesium and copper and blocking their absorption.
Check out the link below for more info on Phytic Acid
www.nutritioneducationthroughthegarden.blogspot.com
Brown rice is a whole grain. I soak mine the night before or at least a couple of hours before I cook it to deactivate the phytic acid.
Phytic pronounced (FYE-tick) Acid is a nonnutrient in seeds and grains that is capable of binding with some minerals zinc, iron, calcium, magnesium and copper and blocking their absorption.
Check out the link below for more info on Phytic Acid
www.nutritioneducationthroughthegarden.blogspot.com
Here's what was cooking for dinner tonight!
Brussels Sprouts, 1lb, Peel and cut the Brussels Sprouts in half lengthwise
Carrots, 4 medium cut in half into 1" slices
Coconut Oil, 2 Tbsp
Lemon Zest, 1 tsp
sea salt and ground pepper
lemon Juices, 3 Tbsp
Shallots
garlic cloves
Heat the Oil in a fry pan over medium heat. Add the brussels Sprouts, Carrots and Lemon Zest and saute for 4 minutes stirring frequently to prevent them from burning then add the shallots and garlic and cook for 4 more minutes. Add the Lemon Juice and cook for 1 more minute. Makes 4 serving
I served this vegetable dish with Brown Rice and black beans. The Shallots are so sweet. I just love them.
Brussels Sprouts are one of the cruciferous vegetables in the Brassica family. They are a good source of dietary fiber, Vitamin A & C Calcium, Iron and cancer fighting properties. Carrots are also a great source of vitamin A. Good for your eyesight.
While Coconut Oil is a saturated fat, it may have some health properties. It is a medium chain triglyceride and bypasses normal fat metabolism. It doesn't need the fat digesting enzyme for the body to break it down.
If your not a fan of Coconut Oil don't worry. The flavor was very mild and nobody noticed I used it in place of Olive Oil
Carrots, 4 medium cut in half into 1" slices
Coconut Oil, 2 Tbsp
Lemon Zest, 1 tsp
sea salt and ground pepper
lemon Juices, 3 Tbsp
Shallots
garlic cloves
Heat the Oil in a fry pan over medium heat. Add the brussels Sprouts, Carrots and Lemon Zest and saute for 4 minutes stirring frequently to prevent them from burning then add the shallots and garlic and cook for 4 more minutes. Add the Lemon Juice and cook for 1 more minute. Makes 4 serving
I served this vegetable dish with Brown Rice and black beans. The Shallots are so sweet. I just love them.
Brussels Sprouts are one of the cruciferous vegetables in the Brassica family. They are a good source of dietary fiber, Vitamin A & C Calcium, Iron and cancer fighting properties. Carrots are also a great source of vitamin A. Good for your eyesight.
While Coconut Oil is a saturated fat, it may have some health properties. It is a medium chain triglyceride and bypasses normal fat metabolism. It doesn't need the fat digesting enzyme for the body to break it down.
If your not a fan of Coconut Oil don't worry. The flavor was very mild and nobody noticed I used it in place of Olive Oil
Wonderful quote from the book I just bought. Fork to Fork by Monty and Sarah Don
"Organic Gardening is not a system of rules to abide by or be punished for breaking. It is a way of looking at the world. The garden is a model of how we would like to live. We should all garden organically not because it is currently politically correct but simply because it is the most sensible and best way to make a good garden". From the book Fork to Fork by Monty and Sarah Don
Notheast Organic Farming Association of New York Winter Conference
The Northeast Organic Farming Association of New York is having their 29th annual Organic Farming and Gardening Winter Conference in Saratoga Springs, NY January 21-23, 2011
The theme this year is about diverse agro-ecosystems which are the most resilient, healthy and long-lasting. NOFA-NY members range from organic farmers, gardeners, businesses and consumers who are committed to creating ecologically sound and economically viable regional food systems.
visit www.nofanyconference.org pre-register by January 7th
Butternut Squash and Bean Soup
Today I made one of my favorite soups with a butternut squash. A wonderful winter squash I can't seem to get enough of this time of year and it is an excellent source of vitamin A. This recipe is packed full of spices and adding beans gives it some extra protein.
Ingredients
1 butternut squash medium size, 1 small onion, 2 garlic cloves, 1 1/2 tsp cinnamon, 1/2 tsp cumin, 1/2 tsp ground ginger, 1/4 tsp salt (500mg sodium) 1 cup of navy bean.
Saute the onion and garlic in 1 Tbsp of Olive Oil over medium heat until softened.
Peel the butternut squash, remove the seeds and chop into cubes.
In a large pot boil the squash until tender and drain enough water leaving enough to just cover the squash.
Add the spices to the squash.
In a separate pot heat the beans until hot.
Combine all ingredients in food processor or blender until smooth.
What's in the soil?
The soil is make up of physical, chemical and biological properties. The physical part of the soil is the sand, silt and clay in different proportions. The chemical part of the soil is the minerals like calcium and selenium for example. The biological part of the soil is the micro-organisms and they are ALIVE. When we use pesticide, these chemicals kill the part of the soil that is alive. This is one reason organic practices are so important.
The winter is a great time to prepare your garden soil
I realize the winter may not be the best time to start blogging about a vegetable garden so I am going to use this opportunity to talk about organic gardening practices and the health of the soil and some delicious winter recipes for soups and stews, too. The winter is a wonderful time to renew the soil by adding plant and animal material. A friend of mine told me about a huge pile of horse manure at our local recycling center so off I went with my little red truck and got some to mix into my garden. That took care of the animal material now for the plant material. My next trip to the recycling center I will pick up some of the composted leaves and grass clippings and lay it down on top of my garden. Next year I hope to see lots of those wonderful earthworms that are a sign of healthy soil.
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