Shopping List

Chick Pea and Kale Stew

2 TBSP olive oil

1 onion, diced

3 cloves garlic

4 carrots, peeled and diced

1 tsp celery seeds

coarse salt and freshly ground pepper

2 cups peeled and cored tomatoes

1/2 pound small red potatoes, scrubbed and diced

1 15 oz can chick peas

1 bunch kale, stems removed, cleaned and torn into small pieces

Heat the oil in a large pot over medium heat and add the onion, carrots, and celery seed.  When veggies are soft, add the garlic and salt and pepper.  Cook for one minute.  Increase the heat and add the tomatoes and their juice.  Cook for 3 minutes.  Add 7 cups water, potatoes and beans and bring to a boil.  Reduce the heat and simmer for 10 minutes, or until the potatoes are tender.  Stir in the kale.  Cook, covered, for 2 minutes.  Season with salt and pepper.  Perfect fall meal.  Serve with homemade cornbread muffins or rolls.

Some of you have asked for a shopping list in order to learn how to buy the ingredients for cooking and eating healthier.  Here is a quick list, a little lengthy, but will get you started.  During subsequent shopping trips, try only to buy food on the outer isles, which indicate "fresh".  Farm markets and farm sales are a great way to buy produce and know that the food on your table does not have a long shelf life.

Shopping List!

Bulk (Always have around):

 1. Rolled Old Fashioned oats

 2. Wheat germ

 3.  Sliced almonds, walnuts, sunflower seeds, pine nuts and pecans

 4. Brown Sugar, Honey, Agave nectar

 5. Quinoa

 6. Lentils, Chick peas, black, kidney, and cannellini beans

 7.  Whole grain rice, spaghetti, and noodles

 8.  Vanilla

 9.  Red wine, rice and cider vinegar

10. Peanut Butter

11. Canned coconut milk

12.  Sesame, Olive, and coconut oil

13. Whole grain mustard

14. Vegetable Stock

15. Soy/Tamari Sauce

16. Tahini

17. Polenta

18. Red and Green Curry jars

19. Artichoke Hearts

20. Nutritional Yeast

21. Bulgar Wheat

22. Fresh bread

HERBS: Fresh, if possible

1.Thyme

2. Basil

3. Parsley

4. Bay Leaves

5. Pepper corns

6.  Sea Salt

7.  Cumin Seeds

8. Celery Seeds

9. Dried Mustard

ALL the time Vegetables and Fruit:

1. Bananas

2. Ginger

3. Kale/Spinach/Escarole

4. Carrots

5. Romaine Lettuce

6. Sweet and Red Potatoes

7. Onions

8. Garlic

9. Celery

10. Scallions

11. Green beans

12. Oranges, Lemons, and Limes (ALWAYS lemons)

13. Tomatoes

14. Fennel bulb

15. Red Peppers

16.  Cauliflower and Broccoli

Seasonal Vegetables and Fruit:

1. Squash

2. Pumpkin

3. Apples

4. Tomatoes

5. Eggplant

6. Kale

7. Zucchini

Cold and Freezer:

1. Soy Milk, Rice Milk, or Coconut Milk

2. Frozen blueberries

3.  Organic frozen 100% fruit juices

4.  Optional Allowance- goat cheese and parmesan cheese

Now go shopping.   Smile at everyone who looks at you and enjoy your day! 

Roasted Pecan and Avocado Salad

Roasted Pecan and Avocado Salad

Finely grated zest of one lemon
1 and 1/2 TBSP fresh lemon juice
1/2 tsp dijon mustard
3 TBSP olive oil
Coarse and freshly ground pepper to taste
1 pound romaine leaves, or 3 heads, washed and trimmed
1/2 cup pecans, toasted
1 avocado, sliced
1/4 red onion, thinly sliced
6-7 strawberries, or any berry in season

Whisk the lemon zest and juice and mustard in a small bowl.  Gradually add the oil, whisking constantly.  Season with salt and pepper and set aside.
Toss the dressing with the rest of the ingredients, being careful to add cooled pecans and to add in the avocado and berries gently.  This is a lovely, light salad which pairs nicely with a rich main dish.

Did you know.....

...that exercising 3 hours a week will activate your anti-inflammatory response, reducing the risk of arthritis, infections, and even skin diseases?

...that good sources of iron include spinach, kale, broccoli, and beans?  A lack of iron can alter the function of important neurotransmitters that help us with daily problem solving.  

...the expression of obesity related genes are triggered when you don't get enough sleep?  Seven or more hours are required for most women.  



 "One of the gifts of reading good literature is discovering oneself as one is and to see glimpses of a self- and too, perhaps, of a world-that might be, a self and world that you can begin working to create."

                   - Mark Edmundson, taken from the book, Why Read?

Butternut Squash - Again!

Butternut Squash Mashed Potatoes

2 lbs Yukon gold organic potatoes, peeled and chopped

1 small butternut squash, peeled, seeded and chopped

1 bay leaf

5 sprigs fresh thyme

coarse salt and freshly ground pepper

2 TBSP olive oil

freshly ground nutmeg, to taste

     In a large pot, cover the potatoes, squash and herbs with water.  Season with salt and pepper.  Bring to a boil, then reduce the heat and simmer until tender.  Reserve 1/2 cup of the liquid, then drain and discard the herbs.  Return the vegetables to the pot and mash with the olive oil until smooth.  I pull out my beaters and whip it up!  Adjust seasoning, adding nutmeg to taste and more herb water if necessary.  

My kids loved this dish.  It was sweet, warm, and lush.  Try this on Thanksgiving day!  

She Walks in Beauty

by Lord Byron

She walks in beauty, like the night

  Of cloudless climes and starry skies;

And all that's best of dark and bright

  Meet in her aspect and her eyes:

Thus mellow'd to that tender light

  Which heaven to gaudy day denies.

One shade the more, one ray the less,

  Had half impair'd the nameless grace

Which waves in every raven tress,

  Or softly lightens o'er her face;

Where thoughts serenely sweet express

  How pure, how dear their dwelling-place.

And on that cheek, and o'er that brow,

  So soft, so calm, yet eloquent,

The smiles that win, the tints that glow,

  But tell of days in goodness spent,

A mind at peace with all below,

  A heart whose love is innocent!