November 21st, 2009 - Barbara Feiner
1.8 billion pounds.
That’s how many sweet potatoes were grown last year by the major U.S. sweet potato-producing states, according to the U.S. Census Bureau. North Carolina led the way with 874 million pounds, followed by California (437 million pounds) and Mississippi (335 million pounds).
We’ve increased our consumption of the healthful orange tuber over the years. In 1999, the average American consumed 3.7 pounds of sweet potatoes. Last year, we averaged 5.1 pounds per person, according to the U.S. Department of Agriculture’s Economic Research Service.
We really should eat more. Sweet potatoes are a nutritional powerhouse. A half-cup serving contains only 90 calories, with no fat or cholesterol and only 35 mg sodium. This serving size delivers 3 g fiber, 2 g protein, 380% of your daily vitamin A requirement and 35% of your daily vitamin C requirement.
With Thanksgiving fast approaching, I’ll focus on sweet potatoes over the next few days. Check out Bargain of the Week for shopping and preparation tips. In addition to the recipes already available on our organic blog (listed below), I’ll add some new ones for culinary inspiration.
Recipes for Your Thanksgiving Table
Year-Round Treats
Photo courtesy of the North Carolina SweetPotato Commission
Tags: Christmas, holidays, Organic Food, recipes, sweet potatoes, thanksgiving, vegetables, yams
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November 20th, 2009 - Barbara Feiner
Americans have expanded their Thanksgiving repertoire in recent years. While many of us have fond childhood memories of the classic Sweet Potato Bake studded with miniature marshmallows, our adult tastes now run more toward organic Mashed Sweet Potatoes and Apples with Pecan Streusel Topping or Curried Sweet Potato.
In recent years, winter squash has replaced sweet potatoes on many Thanksgiving tables. The two are interchangeable in many recipes (see Candied Butternut Squash and Butternut Squash Soup with Sage), and both veggies contain high levels of cancer-fighting carotenoids.
The beauty of winter squash is its many varieties, flavors and preparations. Registered dietitian Karen Collins, nutrition adviser for the American Institute for Cancer Research, offers the following tips:
- Acorn squash is small, with a very hard rind. Your best bet is to cut it in half and bake it, without peeling it. Season with pumpkin-pie spices like cinnamon and nutmeg.
- Butternut squash is sweet and moist, with a slightly nutty flavor. The skin is easy to peel, and you can roast cubes or add chunks to a soup or stew.
- Buttercup squash has a sweet flavor, but it can be dry. Use it in moist dishes to avoid drowning it in butter.
- Large squashes (like Hubbard) are also delicious and will provide lots of leftovers. Use what you need now, and freeze cooked cubes or purée.
- Spaghetti squash is a little lower in calories, fiber, and nutrients like vitamin C and potassium. Its preparation is unique, as strands of cooked squash are pulled from the flesh with a fork. As the name implies, it’s often served like pasta.
Photo:
Tags: acorn squash, buttercup squash, butternut squash, Christmas, holidays, Organic Food, recipes, spaghetti squash, squash, thanksgiving, vegetables, winter squash
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November 20th, 2009 - Barbara Feiner
Virtually every supermarket and natural/organic food store is now offering sweet Thanksgiving deals on holiday sweet potatoes, including organic varieties.
My shopping trips have revealed mixed results. Some of the sweet potatoes have been blemish-free beauties, while others were moldy mounds.
When shopping for sweet potatoes, look for firmness, dark coloring and a smooth texture. Head to another market if the selection sports wrinkles, bruises, sprouts or decay. (Even if you cut away the decay, the flavor will be rank.)
Maintain freshness by storing fresh sweet potatoes in a dry, cool (55°F to 60°F) place, such as a cellar, pantry or garage. Do not store them in the refrigerator; they’ll develop a hard core and unpleasant taste.
Stored properly, sweet potatoes will keep for roughly 30 days. If you’re going to store them at room temperature, they’ll last about a week.
Never wash sweet potatoes until you’re about to cook them. Excess moisture promotes spoilage. When you’re ready to cook, wash them thoroughly. Whenever possible, leave the skins on, as they contain most of the vegetable’s nutrients.
Sweet potatoes with dark-orange flesh are moister, while those with lighter skins and yellow flesh are decidedly less sweet and plump. Yellow-fleshed sweet potatoes also require a longer cook time. Avoid mixing the two varieties when cooking, as you’ll encounter textural differences and uneven doneness.
Photo courtesy of the Louisiana Sweet Potato Commission
Tags: Christmas, holidays, Organic Food, recipes, sweet potatoes, thanksgiving, vegetables, yams
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October 28th, 2009 - Barbara Feiner
Yesterday, I provided the basic recipe for Toasted Pumpkin Seeds.
Today’s recipe ups the flavor ante, with spices that will remind you of red pepper jelly—both sweet and hot.
If you’ve purchased a Halloween pumpkin, you’ll have the basis for a high-protein snack. If not, you may use raw pumpkin seeds from the snack or nut aisle of your local natural and organic food store.
Enjoy!
Sweet-Hot Pumpkin Seeds with Autumn Spices
Makes 8 servings (2 tablespoons each)
1 pumpkin (or 1 cup purchased raw pumpkin seeds)
Canola oil spray
4 teaspoons walnut oil (olive oil may be substituted)
1 teaspoon ground ginger
Pinch cloves
1/2 teaspoon cinnamon
1/2 teaspoon chili powder or paprika (optional)
1 tablespoon plus 1 teaspoon dark brown sugar
Dash salt
2 teaspoons water
- Remove seeds from pumpkin with a large spoon. To separate seeds from pumpkin fiber, place the mixture in a large bowl filled with cold water. Wash and dry them thoroughly.
- Preheat oven to 375°F. Lightly coat a baking sheet with canola oil spray. Place seeds in one layer on a baking sheet and toast for 10 minutes.
- Meanwhile, in small skillet, whisk together oil, spices, sugar, salt and water. Simmer on low heat, stirring occasionally, until seeds finish toasting.
- Remove seeds from oven, and stir into spice mixture, coating evenly. Cook on stove for another 5 minutes.
- Return seeds to baking sheet, patting into one layer. Bake about 10 minutes, until crisp.
- Remove from oven, and let cool. Gently loosen from baking sheet with tip of metal spatula. Store in a tightly covered container.
Recipe and photo courtesy of the American Institute for Cancer Research
Tags: halloween, holidays, Organic Food, pumpkin, pumpkin seeds, recipes
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October 27th, 2009 - Barbara Feiner
Pumpkin seeds are one of my favorite fall snacks. Companies like Eden Organic offer bags of dry-roasted seeds, including a spiced version. The seeds are a great source of protein, fiber, phosphorus and magnesium. Unlike most of the nonorganic brands, Eden’s pumpkin seeds are relatively low in sodium (75 to 100 mg per 1/4 cup).
If you’re carving an organic pumpkin this Halloween, toast your own seeds and flavor them with your favorite herbs and spices. The basic recipe follows. Tune in tomorrow for some kicked-up Sweet-Hot Pumpkin Seeds with Autumn Spices.
Toasted Pumpkin Seeds
1 small pumpkin
2 tablespoons vegetable oil
Salt
- Preheat oven to 300°F.
- Remove seeds using a large spoon. To separate seeds from pumpkin fiber, place the mixture in a large bowl filled with cold water.
- Stir the mixture, and seeds will float to the surface. Remove seeds with a slotted spoon, and pat them dry on paper towels.
- Place seeds in a dry bowl. Coat them with vegetable oil.
- Spread seeds on a foil-lined baking sheet, coated with nonstick spray, and sprinkle with salt.
- Bake 30 to 40 minutes, or until lightly browned.
Recipe courtesy of Pumpkin Masters
Tags: halloween, holidays, Organic Food, pumpkin, pumpkin seeds, recipes
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October 26th, 2009 - Barbara Feiner
At this time of year, formerly barren lots on even the busiest city streets are transformed into pumpkin patches.
Local farmers’ markets display a bevy of gourds, and kids go into hyperdrive as they suit up to turn their carefully selected finds into jack-o’-lanterns.
Pumpkin carving is much like driving: safety first. Thankfully, alternatives to serial killer-style kitchen knives are available at supermarkets, party stores and organic food stores. The Pumpkin Masters Carving Kit, for example, includes five tools and 14 patterns. The company also offers a children’s version.
As I’ve admitted in the past, I usually opt to cook with canned organic pumpkin puree—in particular, Farmers Market Organic Pumpkin. It’s a hassle-free base for Early-Morning Pumpkin Maple Oatmeal, Pumpkin Curry Soup, Roasted Pumpkin Soup, Pumpkin Bisque and Pumpkin Five-Spice Butter.
Tune in tomorrow for a new recipe: Toasted Pumpkin Seeds. In the meantime, check out some of my past posts:
Tags: halloween, holidays, Organic Food, pumpkin, recipes
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November 23rd, 2006 - Barbara Feiner
 Happy Thanksgiving from OrganicAuthority.com!
If you’re hosting today’s organic holiday dinner, you may feel as though you’re running a marathon. Planning for the unexpected will allow you to enjoy your own party. Here are some tips on reducing stress from the experts at Bed Bath & Beyond:
- Don’t cry over spilled wine. A microfiber tablecloth allows spills to bead up and wipe away cleanly.
- Have folding chairs on hand for extra seating.
- Use chair covers to protect your dining chairs from stains.
- An inflatable bed is the answer to that unexpected sleepover guest. When the guest leaves, simply deflate and store it for the next visit. Don’t forget the extra sheets and blankets.
Above all, relax and enjoy the company of family and friends!
Tags: holiday recipes, holidays, thanksgiving
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May 1st, 2006 - Barbara Feiner
 What’s on your to-do list for today?
How about a few bellylaughs to celebrate World Laughter Day? Laughing is an easy way to nurture your organic spirit, with established health benefits: It reduces stress, relieves pain, and bolsters your cardiovascular and immune systems.
Hey U.G.L.Y. Inc. (Unique Gifted Lovable You), a nonprofit organization dedicated to raising teenagers’ self-esteem, is commemorating today’s holiday with the release of a new CD, Laugh It Off (Volume 2), featuring comedians like Saturday Night Live alum Tim Kazurinsky and Late Show with David Letterman regular Bob Sarlatte. You can order it through the group’s website, which showcases articles on self-esteem, celebrity quotes about body image, contests and exercises.
“We know the healing powers of laughter and how it can improve health and relieve stress,” says Betty Hoeffner, the group’s president. “Many teens are under tremendous stress, and we wanted the CD to be a tool to help them. When we saw other charities securing celebrities to donate things like purses, shoes and even bras, we thought celebrities donating their laughter would be a perfect fit. The CD is a big fundraiser for us, and with the help of these comedians, we hope to raise awareness for our cause and the funds we need to continue developing self-esteem–building programs for teens.”
Hey U.G.L.Y. also offers a unique Mother’s Day gift called Chocolate & Chuckles, which includes organic chocolate from Newman’s Own Organics and a Laugh It Off CD.
Tags: Health, holidays, laughter, world laugther day
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April 26th, 2006 - Barbara Feiner
 Mother’s Day is about two weeks away, so it’s time to get busy! Order your flowers from OrganicBouquet.com, the nation’s first online organic florist. The company is featuring three special bouquets, each of which includes a free glass vase:
- Fragrant Garden Bouquet, a 20-stem arrangement that includes lovely lilies, pink spray roses, white asters, pink hypericum, gypsophillia and godetia.
- Purple Mountain Bouquet, 20 of OrganicBouquet’s favorite purple blooms, including purple statice, Mardi Gras asters, agapanthus, trachelium and a touch of pink roses for a truly regal presentation.
- Bountiful Tulips, a 20-stem bouquet grown in California under certified organic farming methods.
“The organic story is now broadening far beyond the health benefits of pesticide-free foods,” says OrganicBouquet.com CEO Gerald Prolman. “Organic farming, whether asparagus, strawberries, cotton or our own beautiful flowers, helps protect Mother Nature—it’s that simple.”
Organic flowers are grown without using synthetic chemicals or pesticides, and they thrive in living ecosystems. Beneficial insects like wasps eat predatory aphids, while natural fertilizers transform warm, humid greenhouse soil into a hotbed of radiant colors and floral hues.
Now, think about sweetening your Mother’s Day gift with some divine organic chocolates!
Tags: flowers, gifts, holidays, mothers day, organic flowers
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