Quick Healthy Soups

Lately I have been making soups that begin with olive oil, saute red bell peppers, add kale, reconstituted shitake mushrooms and season with tumeric and other curry spices. Pour in spring water and simmer. Any variation of this will do as long as the components of hot and sweet peppers, dark leafy greens, and mushrooms are there along with the spices mentioned.

Health benefits of homemade soup may include stress reduction, ease of digestion, weight loss, detoxification, anti inflammatory properties, cold symptom relief, increased circulation, absorption of minererals, warming energy, and boosting vitamin C. Vegetables rich in vitamin C are in the soup - all darl leafy greens such as kale, and peppers!

Strong Bones

A study suggests that "a diet laden with fruits and vegetables but relatively low in acid-producing protein and moderate in cereal grains could lead to stronger bones than the typical American diet." The theory is that proteins are rich in acid they introduce into the bloodstream. Bones are the storage tank for calcium compounds that regulate the acid-base balance of the blood (7.35-7.45), a very narrow range. When the blood becomes even slightly too acid, alkaline calcium compounds — like calcium carbonate — are leached from bones to reduce the acidity.

Those whose intake of Fruits and vegetables (introduce alkaline material into bloodstream) daily met the RDA, experienced much lower levels of calcium loss in the urine, as well as a loss of N-telopeptide, the biochemical marker of bone resorption. Those eating more protein raised the loss of calcium in urine, but also improved intestinal absorption of calcium and thus might not result in bone loss.

Except for hard cheeses, which are proteins, most dairy foods, including milk, are metabolized to compounds that are essentially neutral. Protein intake for an adult, measured as a percentage of ideal body weight translates to that for example a woman IBW 120 pounds(5ft 3inch tall)needs only 44 grams of protein a day."

Many Americans eat 200 pounds of meat/year which equates to a whopping 250 grams (or 1/2 lb) per day - six times the RDA!

#### area in quotation taken from NYTIMES.COM

Eggshells to Powdered Calcium Supplement
Besides eating just fruits and vegetables, I am exploring using our organic, cleaned and dried eggshells to supplement calcium in the diet.

http://www.healingnaturallybybee.com/articles/supp2.php

Sustainable Agriculture

Sustainable Agriculture "is profitable, protects the nation’s land and water and is a force for a rewarding way of life for farmers and ranchers whose quality products and operations sustain their communities and society." as defined by SARE.org

The greatest boost to our mission of providing alternative markets for small farmers came in the form of a grant from SARE - Sustainable Agriculture Research and Education. Here is a link to the report we filed with them on our Farmers Frozen Foods product. We encourage you to use their site to find out more about sustainable agriculture and the benefits to our health and the environment!

http://www.sare.org/reporting/report_viewer.asp?pn=FNE06-566&ry=2007&rf=1

Anyone that has ideas to help farmers better sustain themselves and the Earth, should be encouraged to submit a grant proposal. Sare is eager to assist you.

I encourage consumers to access maps and lists of small farmers nearest their home so that they can purchase directly according to their needs. One small thing, such as eggs from a small farmer, is one less dollar allocated to the large commercial enterprises. Eggs, cheeses, meats, honey, maple syrup, vegetables, fruits...prepared foods, frozen foods, bulk foods...please let your farmer provide as much of this as possible.

Future postings will give farm listings by region in the Northeast States of NY, NJ, CT, Mass, and Vermont to help find your way and suggested resources to get you there.

Natural Vitamins

Allium
Garlic, onions, leeks and chives contain flavonoids that stimulate the production of glutathione (the tripeptide that is the liver's most potent antioxidant). Glutathione enhances elimination of toxins and carcinogens.

Selenium
button mushrooms, shiitake mushrooms, cod, shrimp, snapper, tuna, halibut, calf's liver, salmon, and brazil nuts. Brazil nuts are one of the most concentrated food sources of selenium. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells.

Suggestions on Snacks and Spices

Almonds - high in alpha-linolenic acid, which can speed the metabolism of fats.

Berries - Vitamin C–loaded fruit

Cinnamon -may prevent a postmeal insulin spike

Mustard and turmeric - may slow the growth of fat tissues

Oranges - contains fat-torching compounds called flavones.

Soybeans - rich in choline, a compound that blocks fat absorption and breaks down fatty deposits.

Sweet potatoes and winter squash - high in fiber

Swiss cheese - Swiss is a heavy hitter in calcium

SWEET TOOTH

I have a sweet tooth that incentivizes my desire to bake and I refuse to buy any supermarket or packaged products.

We were so lucky to have the experience of ethnic bakeries - French, Italian, Greek, Portugese - growing up - and worked in them packaging pastries by the dozen and cookies by the pound. Unfortunately box stores led to the demise of the local bakery because when you move shoppers off villege streets and into chains stores and malls, you eliminate the possiblility of Mom and Pop venues on any level.

I recently had a conversation about baking for Thanksgiving with the holiday coming up, and when asked what they bake and how they do it - the answers I got were canned pumpkins for pumpkin pie and Pillsbury refrigerated dough in the red box. This is undoubtedly a big seller. I will list below my pumpkin pie recipe using heirloom pumpkin (preferably Marina di Chioggia) or any dense flesh type, ask your farmer what they recommend. And for the pie crust, use the Pasta Frolla or another pie crust from scratch - it really is not hard, so long as you prebake it with dried beans to hold the shape of it. Even if you don't bake yourself, look for home bakers and farmers that make something from scratch. The Amish farmers make alot of money on baked goods so it is a good way to support every farmer year round. We offer these baked goods at our farm store as time permits.

For me, home baking is key. These are simple recipes with good results along with the original source where you can read instructions on "how to". I hope to be able to supplement our farm income as the Amish do with our own Sweet Tooth Bakery. Happy Sweets!!
Pinched Orange Macaroons
http://www.marthastewart.com/recipe/orange-macaroons?lnc=4ef2dc5bfca40110VgnVCM1000003d370a0aRCRD

2 large egg whites
1/8 teaspoon pure almond extract
1/2 cup confectioners' sugar, sifted, plus more for rolling and coating
1 pound almond paste
Zest of 1 orange
1 tablespoon orange liqueur, such as Grand Marnier

Alternate
http://foodandstyle.wordpress.com/
these are called sienese almond cookies

Buddy's Biscotti - twice cooked!
I prefer recipes without butter, these are such...named for one of my hound dogs - they have a big appetite, like me!
1 cup sugar
1 3/4 flour
salt and baking soda-I use self rising flour
2 eggs
1 cup dried fruit
vanilla
bake at 350 for 20 min, slice and lay cut side down - bake again crisp/golden brown
Alternate
1 1/3 Cups Dried cranberries (approx 4 ounces)
peel from one orange finely grated
2 ½ Cups Unbleached all-purpose flour (stir the flour and spoon it into
the measuring cup and level it off. Do not pack it into the cup.) Set aside additional flour for bench flour to turn out the dough and form a loaf
1 Cup Granulated sugar
½ Teaspoon Baking soda
½ Teaspoon Double acting baking powder
½ Teaspoon Fine sea salt
3 Large Eggs
1 Teaspoon Vanilla extract
1 Cup Shelled natural pistachio/almonds or other nuts*
Biscotti allow you to be creative - with nuts, dried fruit, and spice combinations...

Cinnamon rolls
1 pkg yeast
3 tbls sugar
1/2 cup warm water
combine these 3 items to activate yeast

3 cups flour
salt and baking soda
1 cup sour cream
vanilla extract
cinnamon
2 tbls melted butter
-knead dough
rollout and brush with melted butter(tbls) brown sugar(1 cup) half and half (3tbls) and vanilla extract
roll up and cut into 1 in slices
bake at 375

Alternate
two hours of resting and another 20-30 minutes of bake time.
¾ cup, butter, unsalted
1 cup, milk, whole
¾ cup, sugar, granulated
1 teaspoon, salt
1 Tablespoon, yeast, instant active
½ cup, water, 100 degrees
1 teaspoon, sugar, granulated
6 eggs, large
9 cups, flour, bread
½ tablespoon, cinnamon

Pasta Frolla
http://lacucinaitalianamagazine.com/glossary/pasta_frolla

I use this for tarts and cookies - frolla means 'crumbly' - as a pie shell, as well. The ingredients for pasta frolla are flour, eggs, sugar, unsalted butter, and a pinch of salt; the classic recipe calls for mixing 1⅔ cups flour with 3½ ounces of butter, ½ cup of sugar, and 3 egg yolks; vanilla extract and grated lemon or orange zest are often worked in as flavorings. When making pasta frolla, it's important to combine the ingredients quickly and to have the butter thoroughly chilled before starting, otherwise the dough will develop too much gluten - Allow the dough to rest in the refrigerator for about 30 minutes.

pumpkin pie filling
1 1/2 cups pumpkin farm fresh puree
1/4 cup maple syrup
1/4 brown sugar
cinamon, ginger, nutmeg, ground cloves
3 eggs
3/4 cup half and half
Bake at 375 in pre baked pie shell

Old Fashioned Chocolate Cake
http://www.epicurious.com/recipes/food/views/DOUBLE-CHOCOLATE-LAYER-CAKE-101275

3 ounces fine-quality semisweet chocolate such as Callebaut
1 1/2 cups hot brewed coffee
3 cups sugar
2 1/2 cups all-purpose flour
1 1/2 cups unsweetened cocoa powder (not Dutch process)
2 teaspoons baking soda
3/4 teaspoon baking powder
1 1/4 teaspoons salt
3 large eggs
3/4 cup vegetable oil
1 1/2 cups well-shaken buttermilk
3/4 teaspoon vanilla

For ganache frosting
1 pound fine-quality semisweet chocolate such as Callebaut
1 cup heavy cream
2 tablespoons sugar
2 tablespoons light corn syrup
1/2 stick (1/4 cup) unsalted butter

variation on above for a simpler treat - Holiday Spice Muffins
use 2 cups sugar instead of 3
use molasses, cinnamon, allspice instead of choc and coffee
use 1/4 buttermilk instead of 1 1/2
sprinkle powdered sugar instead of ganache

Magnolia Cupcakes
2 sticks butter
1 cup milk
2 cups sugar
4 eggs
1 cup milk
2 3/4 cup flour
vanilla
bake at 350

Yogurt Cake, PICTURED ABOVE
I turn these into cupcake sized baking molds
3/4 cup plain Greek yogurt
1 cup granulated sugar
1 tbsp finely grated lemon or orange zest
3 large eggs
1 1/2 cups all purpose flour (you can use 3/4 cake flour and 3/4 all purpose)
2 tsp baking powder
1 tbsp poppy seeds, if desired
1/3 cup canola oil
vanilla to taste
salt

Glaze
1/4 cup freshly squeezed lemon juice
1/3 cup powdered sugar

Cream Puff
4 3/4 ounce all purpose flour
1 cup water
2 ounces (4 tbsp) unsalted butter, cut into 4 pieces
1/4 tsp salt
1 cup eggs (5 large eggs)

ChocolateMousse
1/2 Cup gran sugar mixed with enough water to make wet sand over low heat and cook to 250 on candy therm
whisk 2 eggs and 5 egg yolks and gradually add sugar mixture and cool completely
fold in 1 1/2 cups melted choc
then fold in 2 cups heavy cream whipped into soft peaks

key lime cheesecake
For crust
7 ounces blanched whole almonds (about 1 1/4 cups)
1/2 stick (1/4 cup) unsalted butter
1/4 cup sugar

alternate crust
similar to "crisp" topping
flour
butter
sugar
molasses
egg whites
vanilla
pre bake crust


For filling
2 pkgs cream cheese, softened
1 cup sugar or less, if desired
1 1/2 tablespoons fresh lime juice
2 large eggs and 1 egg yolk
1/3 cup heavy cream or half and half - optional
1 large spoonful of sour cream - optional

Preheat oven to 350°F. and butter a 10-inch springform pan.
Make crust:
In a food processor pulse almonds until finely ground and transfer to a bowl. Dust sides of springform pan with about 3 tablespoons ground almonds, knocking excess back into bowl. Melt butter and cool slightly. Stir butter and sugar into almonds until combined well and press evenly onto bottom of springform pan. Pre bake light golden brown.

Make filling:
In a large bowl with an electric mixer beat cream cheese and sugar on low speed 2 minutes. Add lime juice and a pinch salt and beat until smooth. Add eggs 1 at a time, beating well after each addition.

Pour filling into pan and bake cheesecake 45 minutes. Remove cheesecake from oven (keep oven at 350°F.) and let move to refrigerator to chill. Top with fruit, optional.

CHEESECAKE
from NYTimes

FOR THE CHEESECAKE:



1 1/2 cups cream cheese



1/2 cup fresh goat cheese



1/2 cup sugar



1 1/2 cups crème fraîche



1 teaspoon vanilla extract



1/4 teaspoon black pepper



4 large eggs





FOR THE CHERRIES:



2/3 cup sugar



2 pints sour cherries, pitted



2 teaspoons balsamic vinegar.









1. To make the cheesecake, heat the oven to 325 degrees. Wrap the bottom of a 9-inch springform pan with foil and place on a baking sheet.



2. Using an electric mixer, beat the cream cheese and goat cheese until very smooth. Add the sugar and continue beating until no lumps remain. Beat in the crème fraîche, vanilla and pepper. Beat in the eggs one at a time, scraping down the sides of the bowl between additions, and beat until combined.



3. Pour the mixture into the pan and bake for 10 minutes, then reduce the temperature to 250 degrees and bake until the cake is just set (it will still wobble a little in the middle), 45 to 60 minutes. Transfer the pan to a wire rack to cool completely.



4. While the cheesecake is cooling, make the cherry topping. Pour the sugar and



2/3 cup water in a heavy-bottomed saucepan over medium heat. Cook until the sugar has dissolved and the syrup has thickened, 5 to 8 minutes. Add the cherries and balsamic vinegar and cook, stirring occasionally, until the cherries soften and release their juices, 2 to 3 minutes. Use a slotted spoon to transfer the cherries to a bowl. Continue cooking the liquid in the pan until the sauce reduces by half, about 10 minutes. Take the pan off the heat and stir the cherries and any juice from the bowl back in.



5. Run a knife around the edge of the pan to loosen the cake from the pan before

Good Food Tips

Some Cooking Tips

Cooking methods such as grilling and steaming, or "stir-frying" useing vegetable stock instead of oil are the cornerstones of "lightly cooking". Also allows veggies to maintain their flavor, texture, and nutritional value.

Combinations of sweet, sour, salty, tanginess, and an assortment of chiles are used to spark the palate for interesting and healthful meals. Thai chiles (hot), lime juice and grapefruit (sour), low-sodium soy sauce and fish sauce (salty), and honey and orange juice (sweet). It only takes a little bit of the salty or sweet ingredients to balance the tart and hot ones.

Spicy-hot foods (chiles, chile sauce boost your metabolism and act as an anti-inflammatory agent.

Herbs and spices such as ginger, garlic, turmeric, galangal, coriander, lemongrass, and fresh chiles—have antioxidants and immune-boosting properties. Here is a Thai sauce recipe for vegetables and tofu.

1 1/2 tablespoons olive oil
1/2 cup finely chopped shallots
2 tablespoons finely grated peeled ginger
4 garlic cloves, finely chopped
1/4 cup organic peanut butter
2 teaspoons turmeric
1 teaspoon ground cumin
1 teaspoon hot chili paste (such as sambal oelek)*
1 cup water
1 13 1/2-to 14-ounce can organic light coconut milk
3 kaffir lime leaves or 3 tablespoons fresh lime juice and 1 1/2 teaspoons finely grated lime peel
1 tablespoon (firmly packed) golden brown sugar

A small amount of coconut milk makes curries and soups extremely satisfying, so you're less likely to overeat.

Over 60 percent of your meal should be green vegetables—"while the remaining portions can be adjusted for protein and carbohydrates depending on your health needs and goals." Think about where you can substitute tofu, vegetables, or fish for meat. Look to vegetables, fruits, beans, and whole grains such as brown rice, oats, and whole-grain bread and pasta for your carbs.