Roast Some Organic Brussels Sprouts

October 4th, 2010 - Barbara Feiner

Kids fear Brussels sprouts

When I first started blogging for OrganicAuthority in November 2005, I posted The Story My Mother Doesn’t Want You to Read. I was gearing up for Thanksgiving, and I wanted to share my traumatic Brussels sprouts memories from childhood. (Apparently, the kids in the above photo are channeling my angst.)

Italian cookbookAs it turns out, Brussels sprouts became one of my favorite fall vegetables—much maligned because people simply don’t know how to cook them. Roasting them to crisp perfection is my favorite approach. You can also:

  1. Bake them with cheese: Cavolini de Bruxelles Gratinati (recipe from cookbook author Maria Liberati, right)
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4 Ways to Boost Your Immunity Before Cold & Flu Season

September 28th, 2010 - Barbara Feiner

Valencia oranges

I can’t go anywhere without seeing signs for flu shots—a reminder that it’s time to start boosting our immunity.

“Filling your grocery cart with nutritious foods and beverages from all the food groups will provide your body with essential vitamins and nutrients to help support a healthy immune system,” says registered dietitian Kim Galeaz, coauthor of 4 Weeks to Maximum Immunity.

Galeaz offers the following tips for maximizing nutrients when visiting your local natural and organic food store:

Read More:4 Ways to Boost Your Immunity Before Cold & Flu Season

We’re Not Eating Our Fruits and Veggies

September 27th, 2010 - Barbara Feiner

Vegetables and Fruit

Americans have earned an “F” on their fruit and vegetable report card, according to a study released by the Centers for Disease Control and Prevention (CDC).

Researchers found we’re eating less fruit than we did in 2000, while vegetable consumption really hasn’t changed.

The CDC’s goals have been modest: 2+ servings of fruit and 3+ servings of vegetables per day. But only 33% of us were found to eat enough fruit, and only 25% of us consumed enough vegetables.

Read More:We’re Not Eating Our Fruits and Veggies

Party Food: Organic Eggplant Rollatini

September 1st, 2010 - Barbara Feiner

Eggplant rollatini

Some home cooks cringe at the thought of hosting a crowd because they don’t know how to plan the menu.

Entertaining needn’t be stressful. Focus on filling guests’ bellies, and remember that you can’t please everyone all the time. An organic vegetarian entree solves multiple problems.

If you don’t have a go-to dish, I’d recommend a classic eggplant rollatini. It’s a perfect entree, especially if time is of the essence. Pre-sliced raw or roasted organic eggplant slices are available in bulk from a well-stocked supermarket or natural/organic food store.

Read More:Party Food: Organic Eggplant Rollatini

Warm Tomato and Cucumber Salad

August 13th, 2010 - Barbara Feiner

Cucumbers and tomatoes

Cucumbers on the grill?

Absolutely! They’re even better when freshly picked from your organic garden.

Today’s recipe pairs English cucumbers with juicy tomatoes, and prep time is minimal. Use a grill basket to prevent veggies from slipping through the grate.

All of the ingredients should be available at a well-stocked natural and organic food store.

Warm Tomato and Cucumber Salad 

4 tomatoes
1 English cucumber
Olive-oil nonstick cooking spray
Salt and pepper, to taste
Salad greens
Your favorite Italian dressing

  1. Cut tomatoes into wedges.
  2. Slice cucumber into 1/2-inch slices.
  3. Spray veggies generously with olive-oil nonstick cooking spray for extra flavor and browning. Spray grill basket, as well.
  4. Place vegetables in basket. Grill until lightly browned, tossing occasionally, about 4 minutes.
  5. Season with salt and pepper, if desired. Toss with salad greens and Italian dressing.  

Recipe courtesy of PAM Organic Cooking Spray. Photo: La Grande Farmers’ Market.

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3 Tips for Perfectly Grilled Organic Veggies

August 6th, 2010 - Barbara Feiner

Grilled Vegetables

Crosshatched grill marks give food that professional-chef look.

So, how can you grill summer’s organic vegetables to perfection?

  1. Make sure your grill grate is clean. Pretreat it with a nonstick cooking spray. (Don’t spray a hot grill.)
  2. Purchase the right tools, including long-handled tongs and a grilling spatula. Tools should also be pretreated with nonstick cooking spray.
  3. While large chunks of bell pepper and sweet potato can be placed directly on the grill, smaller veggie cuts may require a grill basket so they don’t fall through the grate.

Tune in next week for a new grilled-veggie recipe: Warm Tomato and Cucumber Salad.

Photo: ben.chaney

Read More:3 Tips for Perfectly Grilled Organic Veggies

Kid Food: Make an Organic Cauliflower Caterpillar

August 5th, 2010 - Barbara Feiner

Cauliflower Caterpillar

Convincing children to eat their veggies can be challenging, so Chicago-based registered dietitian Jodie Shield encourages parents to get creative

Tell your kids to play with their food, urges Shield, coauthor of The American Dietetic Association Guide to Healthy Eating for Kids

You can combine snack time with playtime by creating veggie critters as afterschool treats. 

Here’s what you’ll need to make an organic Cauliflower Caterpillar:

1 packet ranch dressing mix
2 tubs (8 oz. each) reduced-fat cream cheese
1 head cauliflower, cut into florets
1 unpeeled cucumber, sliced thinly
1 carrot, shredded
Asparagus tips
Red bell pepper, cut into small, triangular pieces

  1. Add the dressing mix to the cream cheese. Stir until well combined to create “glue.”
  2. Create the caterpillar’s body by placing 3 cauliflower florets on a plate and gluing cucumber slices between them .
  3. Attach shredded carrots for legs and asparagus for antennae.
  4. Glue pepper triangles to caterpillar’s head to create eyes.
  5. Use remaining “glue” for dipping, and store leftovers in the refrigerator.

Photo courtesy of Hidden Valley

Read More:Kid Food: Make an Organic Cauliflower Caterpillar

Grill Organic Red Bell Peppers for a Vitamin Boost

July 29th, 2010 - Barbara Feiner

Grilled Red Bell Peppers

Whether raw, grilled or roasted, red bell peppers are an incredible low-calorie source of vitamin C.

One medium bell pepper has only 25 calories, while providing:

  • 190% of your daily vitamin C requirement
  • 2 g fiber
  • 4% of your daily vitamin A requirement
  • 4% of your daily iron requirement

But does nutritional content change when peppers hit the grill or roasting pan?

Peppers shrink as they cook, and vitamin C is heat-sensitive. Grilled peppers will therefore contain less vitamin C, but you’ll make up for it by consuming a larger, more concentrated portion of the veggie, explains registered dietitian Karen Collins, nutrition adviser for the American Institute for Cancer Research. Ultimately, regardless of preparation, a half-cup serving of red bell peppers provides a full day’s vitamin C requirement.

Conversely, vitamin A levels are higher when red peppers are roasted, Collins says. That’s because the cooking process leads to better absorption of beta-carotene.

But watch out for hidden calories and sodium in jarred roasted red peppers (or similar varieties found in supermarket or restaurant antipasto bars).

“When they are marinated in oil, of course, calorie content increases,” Collins says. “Sodium content also changes with preparation. Jarred roasted red peppers usually contain added salt, which increases sodium content markedly.

“However, you can broil or bake fresh red peppers in a hot oven (about 450°F) for 7 to 10 minutes; then put them in a bag to cool for about 15 minutes. You’ll have roasted red peppers with the near-zero sodium content of raw red peppers.”

How  to Choose an Organic Bell Pepper

  • Look for firm, brightly colored peppers with tight skins.
  • Peppers should be heavy for their size.
  • Avoid dull, shriveled or pitted peppers.

5 Roasted Red Pepper Recipes

  1. Tomato and Roasted Sweet Pepper Soup
  2. Grilled Fennel, Corn and Red Pepper Salad
  3. Skewered Grilled Organic Veggies
  4. Roasted Vegetable Medley
  5. Roasted Red Pepper Hummus

Photo: Woodleywonderworks

Read More:Grill Organic Red Bell Peppers for a Vitamin Boost

Roasted Tomato & Zucchini Salad

July 19th, 2010 - Barbara Feiner

Roasted Tomato & Zucchini Salad

Organic tomatoes and zucchini are top seasonal produce picks, and they marry as well as Sharon and Ozzy Osbourne (minus the sex, drugs and rock ’n’ roll). 

In the hands of former Top Chef contestant Fabio Viviani, executive chef/owner of L.A. hotspots Firenze Osteria and Café Firenze Italian Restaurant and Martini Bar, they’re the foundation for today’s savory appetizer. 

As the photo illustrates, Viviani’s Roasted Tomato & Zucchini Salad is a restaurant-quality dish, with vertical stacks of veggies and cheese that are pleasing to both the palate and eyes. 

Best of all, the ingredients should be available at a well-stocked natural and organic food store—and many are likely on display at your local farmers’ market.

Roasted Tomato & Zucchini Salad

Serves 4

Salad

6 Roma tomatoes
4 zucchini
Extra-virgin olive oil (for drizzling)
2 garlic cloves, minced
Salt and pepper (to taste)
2 balls of buffalo mozzarella (6 ounces each), cut into 3/4-inch slices
Approximately 10 large leaves of fresh basil
Shaved Parmesan cheese

Dressing

1 tablespoon balsamic vinegar
1/2 cup extra-virgin olive oil
1 clove garlic, minced
1/2 teaspoon paprika

  1. Cut tomatoes into 1/2-inch slices.
  2. Cut zucchini lengthwise into 1/8-inch ribbons.
  3. Season both with minced garlic, salt and pepper; drizzle with olive oil.
  4. Roast on grill, with cut side up, for about 10 minutes, or until evenly roasted.
  5. Mix the dressing ingredients in a small bowl.
  6. To assemble the salad, place the tomato, zucchini (folded) and mozzarella on top of each other, like a tower, with a basil leaf in between layers. Season layers with salt, pepper and a drizzle of dressing.
  7. Sprinkle with shaved Parmesan cheese. 

Photo courtesy of Bertolli

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6 Tips for Growing Organic Green Beans

July 13th, 2010 - Barbara Feiner

By Kathy Bond-Borie, Guest Columnist 

Green beans are one of the quintessential organic veggies of summer, and they’re hard to beat for the quantity of food they provide per square foot. They’re also easy to grow, provided you can keep bugs and diseases from getting the upper hand. 

Here are six routines to help keep your crop healthy and productive.

1. Soil Preparation

Beans grow well in a wide range of soils without fertilizer. Where fertility is low, mix a complete organic fertilizer into the top 3 or 4 inches of soil before planting. Set up trellises or pole tepees before planting climbing beans.

2. Planting

Plants grow best when spaced about 2 to 4 inches apart. You can plant seeds at this spacing or, better yet, err on the side of planting too many seeds; then, thin them to the recommended spacing just in case some don’t germinate. Plant seeds 1 to 1½ inches deep.

3. Care

Mulch snap beans to help keep the soil cool and retain moisture. Water plants during the summer if rainfall is less than 1 inch per week.

4. Weeding

Beans generally grow quickly and shade out weeds, particularly if they’re grown in wide rows. 

But if you need to cultivate around plants to dislodge weeds, do so near the soil surface so you don’t injure plant roots. The best time is after a rain, when the plants are completely dry and the soil has dried out a little. This is when many weeds start to germinate.

5. Insects and Disease

Rotate the location of your bean crops from year to year to discourage diseases, and avoid working around plants when the foliage is wet. 

To deter Mexican bean beetles, use floating row covers over seedlings to prevent egg laying. Check leaf undersides for masses of yellowish eggs, and squish any you spot. Handpick adult beetles and larvae. Neem oil will deter feeding adults; horticultural oil and organic insecticidal soap are useful against the larvae. 

Clean up plant debris in the garden at the end of the season to reduce the number of overwintering adults. Where these beetles are a severe problem, look for naturally resistant bean varieties.

6. Pick ’em Young

For the best flavor and nutritional value, pick snap beans when they’re young, tender and about the diameter of a pencil. Hold the stem with one hand and the pod with your other hand to avoid pulling off branches that will produce more pods. 

Picking encourages more blossoms and pods. After your first picking, you can probably pick again 3 to 5 days later. 

To keep the harvest going as long as possible, don’t let any seeds develop inside the pods. Pole (climbing) beans are slower to mature, but they have a longer harvest period.

A former floral designer and interior plantscaper, Kathy Bond-Borie has spent 20 years as a garden writer/editor, including her current role as horticultural editor for the National Gardening Association. She loves designing with plants and spends more time playing in the garden—planting and trying new combinations—than sitting and appreciating it.

Photo courtesy of the National Gardening Association

Read More:6 Tips for Growing Organic Green Beans

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