Tag: eating seasonally

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The 52 New Foods Challenge – Plums

I have very fond childhood memories of eating all the fruit growing up. My grandfather grew up on a farm in Lake Huron, MI. When the Essenmacher clan moved to California, he set up a bountiful backyard garden. Among the many things that he grew were plums. The plum tree was nestled next to my childhood swing set. I still love plums to this day and I’ll give my grandparents all the credit for my fruit addiction.

Jennifer Tyler Lee suggests that readers roast plums with pistachios or try making an Asian plum sauce. While I can easily eat about a half dozen fresh farmer’s market or backyard plums, I do like the idea of cooking the fruit. I’m particularly fond of grilled stone fruit served over some vanilla ice cream.

Food Facts:

  • Wild varieties pack the most nutrients. Look for red, purple, black, or blue plums because they will have more phytonutrients, especially anthocyanins.
  • Plums should be ripened on the the tree and can be susceptible to chilling injury.
  • Plums are a good source of vitamins A, B1, B2, B6, C, K, fiber, potassium, and copper.
  • Plums and prunes (or dried plums as they are now being referred to in order to boost their popularity) are known for their laxative effects.
  • Their content of neochlorogenic and chlorogenic acids [phenols] has been documented to have antioxidant and anticancer properties.

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Laura Pizzorno, Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard, and Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson.

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Mexican Style Coleslaw

Weekly shopping trips to the farmer’s market are my inspiration for the week’s menu. Some people plan their meals around what’s on their shopping list, but I go to the farmer’s market to see what produce is in season and let that guide my weekly meal planning. Then I head to grocery store to pick up whatever else I need for the week’s meals. I realize this may seem backwards to many, but eating seasonally is my thing, so you’re probably not too surprised! 😉

This past week, there were the cutest little heads of cabbage for one dollar each. I decided coleslaw would make a great accompaniment to the Mustard Glazed Chicken Thighs from The 21-Day Sugar Detox: Bust Sugar & Carb Cravings Naturally.

I always make my own paleo mayonnaise, but I remembered that I recently got a free jar of Primal Kitchen Chipotle Lime Avocado Mayo from Thrive Market. I was feeling a bit lazy and not wanting to make my own mayo, especially when I had a perfectly good paleo mayo on hand. I decided I would “make it work”.  Then I had a lightbulb moment: what if I made a coleslaw that had a Mexican flare to it? And thus Mexican style coleslaw was born. This coleslaw was much, much better than simply “making it work”. I have made this huge batch of coleslaw 3 times in the span of one week. My husband looks at me with a big goofy grin when he eats it, because it is just that good. It was also a HUGE hit at our Father’s Day picnic at the winery. I hope you enjoy it as much as we did!

 

Mexican Style Coleslaw

cleaneatingwithkatie
This coleslaw is so tasty and makes a great side dish at summer BBQs. It makes a LOT, be prepared to share!
Print Recipe Pin Recipe
Prep Time 40 minutes
Course Salad, Side Dish
Cuisine Mexican
Servings 10 people

Equipment

  • Cuisinart Food Processor

Ingredients
  

Coleslaw Ingredients

  • 1 small purple cabbage thinly sliced
  • 1 small green cabbage thinly sliced
  • 6 celery stalks thinly sliced
  • 6 med carrots grated
  • 1 small jicama peeled & grated
  • 1 med yellow onion grated
  • 1 cup Primal Kitchen Chipotle Lime Mayo
  • ½ cup apple cider vinegar
  • ¼ cup dijion mustard
  • ¼ cup raw local honey
  • 1 lemon zest and juice
  • 2 tbsp chives, minced optional garnish
  • 2 tbsp cilantro, chiffonade optional garnish

Spice Blend

  • 1 tsp cumin
  • 1 tsp cayenne pepper
  • 2 tsp garlic sea salt
  • fresh ground pepper to taste

Instructions
 

  • I prefer using a food processor with the slicer attachment to slice my veggies and using the grater attachment to grate my veggies. It makes making a big batch of coleslaw that much easier. But feel free to slice and grate your veggies with whatever tools you have on hand. You can also opt to buy pre-slice and/or pre-grated veggies.
  • In a large bowl, mix all the veggie ingredients (reserve the cilantro and/or chives for garnish).
  • In a small bowl, whisk mayo, vinegar, mustard, honey, and herbs and spices. Add the lemon zest.
  • Stir the dressing onto the coleslaw and top with chives and/or cilantro
Keyword coleslaw, salad
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In Season, in June

Well, this post is later than I had planned, but better late than never! Summer is in full swing here in Northern California and it has been quite warm. School is out, the days are long, sunny, and beautiful, and the bounty of produce options leaves me like that heart googly eyed emoji.

Now we have herbs like basil in season. And…….. Blueberries!!!!! I literally can’t get enough of them. Next up is corn. I know most people LOVE corn, and I while I do like it, I almost never eat or buy it. If I do, it absolutely must be organic. Once we went paleo, it was one of those things that I just didn’t feel the urge to splurge. I am also very excited that it is now raspberry  and

nectarine season. And that summer squash will be coming to a zoodler near you! Here is the Spiralizer that I use to turn my zucchini into “noodles”:  Tri-Blade Vegetable Spiral Slicer, Strongest-Heaviest, Best Veggie Pasta Spaghetti Maker for Low Carb/Paleo/Gluten-Free Meals.

Happy June! Enjoy the bounty from the farmer’s market!! Or join a CSA!

Hugs & Health <3,

Katie

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The 52 New Foods Challenge – Strawberries

The 52 New Foods Challenge Food of the Week: Strawberries

This is the most exciting of all the foods and it’s likely not new for most people. There is just something about strawberries that I just can’t get enough of. For me, berries also mean summer. Ahhhhhhh. I’m pretty much a snob about my berries though…I only eat fresh berries when they are in season and I only buy them from Tomatero Organic Farm in Watsonville, CA. I choose Tomatero for three reasons: 1) They are local and organic. Organic is a big deal with strawberries as they absorb many of the pesticides that are sprayed on them and they are consistently on the EWG’s Dirty Dozen. 2) They grow several varieties of strawberries, all of them great, but this season I have been loving the Sweet Anne. 3) Also, I used to slang berries for them at local farmer’s markets for four years. You know, the whole “know the farmer” idea. 4) They are the best!!!! (I know, I said three reasons 😉

Jennifer Tyler Lee suggests serving strawberry sauce on pancakes instead of syrup. I LOVE that idea. I also had sliced strawberries in a turkey sandwich with arugula (think: turkey and cranberry sauce) at an amazing place called Centrally Grown in Cambria, CA.

Food Facts:

  • Wild berries and heirloom varieties have more nutritional value and more phytonutrients.
  • Strawberries do not continue to ripen after they have been harvested, so should be
    picked ripe. This also means that if your strawberry has traveled some distance to arrive to you, they are being picked when only three-quarters ripe.
  • Underripe strawberries are less nutritious than fully ripe berries. (Maybe we should all just grow our own, huh?)
  • Most supermarket berries are large, firm, white-fleshed, and hollow. This variety has been chosen because of their ability to travel well and last longer. There are many other varieties with other flavor profiles, softer textures, pink flesh, and juicy. I HIGHLY encourage you to go the farmers market and taste them all.
  • Jo Robinson, of Eating on the Wild Side, suggests that consumers up their standards for produce, especially for berries, so that the stores will have to supply higher quality produce (ripe, not moldy, flavorful, etc.).
  • Organic berries offer more of an anti-cancer effect than conventional berries.
  • The antioxidant activity of berries increases when left out at room temperature. The antioxidants contained in strawberries include: ellagic acid, anthocyanin, catechin, quercetin, and kaempferol.
  • They help to fight against inflammation, cancer, and heart disease.
  • Good source of vitamin C, folate, and manganese. They are also rich in vitamin K, potassium, and magnesium.
  • Good source of fiber.

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard.

Photo Credit: Luv Kreativ Photography https://www.instagram.com/luvkreativ/?hl=en

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The 52 New Foods Challenge – Blueberries

This is probably the most exciting time of year for someone that LOVES fruit and that tries to eat by the seasons. Plus, I have two blueberry bushes and they are exploding with blueberries right now. Since I live in California, my blueberry bushes last year weren’t very prolific. The rain this season has been significantly better but we also started collecting the water from when we’re letting it warm up to take showers. Moral of the story: lots and lots of blueberries, which equals a super happy Katie.

Jennifer Tyler Lee suggests that blueberries are a gateway food for kids because they are willing to try blueberries and therefore step outside their food comfort zone. She has recipe for a Cinnamon-Blueberry Sauce that would be great on ice cream, pancakes or waffles, or CREPES!!!! Yum!

Food Facts:

  • Blueberries have a shelf life of about two weeks – freeze whatever you can’t eat. Frozen berries are almost as nutritious as fresh berries. Ideally they are “flash frozen”.
  • Great source of vitamin C, K, manganese, and fiber.
  • Contain flavonoid antioxidants such as: anthocyanins, kaempferol, and stilbenes.
  • The antioxidant content of blueberries helps to counterbalance free radical damage and the inflammatory response.
  • High intake has been associated with lower risk of ovarian cancer, lung cancer risk in smokers, reduced anxiety, depression, and inflammation.
  • Risk of dementia decreased with an increased weekly consumption of blueberries and strawberries.
  • Aronia berries, a relative of modern blueberries, have nearly 5 times the antioxidant value of our most nutritious modern blueberry.
  • Blueberries are also known for their ability to lower blood pressure, reduce arterial plaque, and prevented obesity in rat studies.
  • Cooked blueberries are actually more nutritious than raw berries because the cooking process makes the antioxidants more bioavailable (easier for your body to use).
  • Dried blueberries are less nutritious than fresh berries.

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Superfoods: The Healthiest Foods on the Planetby Tonia Reinhard, and Eating on the Wild Side: The Missing Link to Optimum Healthby Jo Robinson.

Photo Credit: Luv Kreativ Photography  https://www.instagram.com/luvkreativ/?hl=en

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The 52 New Foods Challenge – Peas

This week’s new food from Jennifer Tyler Lee is Peas. These are usually a crowd pleaser with kids and even most adults will eat peas. They are a sweeter and starchier veggie, which is probably why kids and picky adults like them. I like peas just fine, but I almost never make them. They’re a little too “basic” for me, after all, I really like lavender shortbread [inside joke for my Cookie Bake-Off Ladies]. Jennifer Tyler Lee shares her experience with kids really enjoying to help with the shelling of fresh peas. She also suggests making pea soup in shooters to make eating more fun for kiddos.

Food Facts:

  • peas-331280422124r5OkFrozen peas are 25% less nutritious than fresh peas and canned peas are 50% less nutritious than fresh peas. Opt for fresh or growing them yourself.
  • Pea sprouts are a great option in the winter months to get some fresh greens in your diet (especially if you grown them yourself!)
  • Good source of vegetable protein, B vitamins, phosphorous, manganese, magnesium, potassium, and iron.
  • Green peas are less nutritious than other colored heirloom pea varieties. The other colors have more phytonutrients.
  • Unfortunately peas are low in nutrition compared to most other common vegetables.
  • Choosing relatives of peas with edible pods, snow peas, sugar snap peas, etc., increases the nutritional value.

From Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson, The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard

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The 52 New Foods Challenge – Portobello Mushrooms

he 52 New Foods Challenge Food of the Week: Portobello Mushrooms

Another confession: I don’t like mushrooms. This is another texture thing for me. But I’ve founds that the more I eat a food that I’m not fond of, often I learn to like them. Hence my 52 new foods challenge. Mushrooms are my current project. It’s slow going, but I think I will like mushroom eventually. Jennifer Tyler Lee suggests making them in cheese quesadillas, which seems like a great gateway to me! I have found that if I cut them up pretty small and put them in things (soups, sautes, cauliflower rice, etc.) I can tolerate them. 

Food Facts:

  • portobello-mushroomsGood source of minerals including selenium, zinc, potassium, and copper and also the B vitamins, especially vitamins B6 and B12
  • Rich source of antioxidants
  • Mushrooms have been studied for their Anticancer benefits and antiviral benefits as well

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Superfoods: The Healthiest Foods on the Planet
by Tonia Reinhard

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The 52 New Foods Challenge – Green Beans

The 52 New Foods Challenge Food of the Week: Green Beans

GREEN BEANS!! Since I was a kid, I have always loved green beans. I just found them at my local farmer’s market this past weekend! The grin on my face for green beans was probably pretty goofy, but boy was I happy! I tend to just sauté them in ghee and lemon with some salt and lemon pepper, so I could use a new recipe! Jennifer Tyler Lee suggests stir frying them with almonds (or other seeds or nuts).

Food Facts:

  • Short cooking methods do not destroy the important nutrients of green beansIMG_0221
  • They are rich in iron and for the body to absorb the iron, vitamin C is needed – so lemon or tomato would be great eaten with the green beans
  • Good source of vitamins C, A, K, potassium, manganese, magnesium, niacin,  folate, riboflavin, potassium, iron, calcium, and copper
  • Good source of fiber
  • Rich source of antioxidants including beta-carotene, lutein, and zeaxanthin
  • Frozen and cooked green beans still have high antioxidant content
  • Boiling does reduce vitamin C content
  • Green beans can protect against heart disease and stroke
  • In studies, they have also been found to help children with asthma

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee and Superfoods: The Healthiest Foods on the Planet
by Tonia Reinhard

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The 52 New Foods Challenge – Eggplant

The 52 New Foods Challenge Food of the Week: Eggplant

Confession time, I don’t like eggplant at all. The texture is too mushy for me and flavor isn’t that great either. But I’d like to like it, so I’ll keep trying it and see if I can like it one day. Jennifer Tyler Lee suggests an eggplant stir fry or a grilled eggplant with a minty yogurt dip (the minty yogurt dip might be able to convince me).

Food Facts:

  • Cooking does not destroy the important nutrients of eggplan.
  • It is a member of the nightshade family – a relative of tomatoes, peppers, and potatoes
  • Good source of vitamins B1, B6, potassium, manganese, magnesium, phosphorous, niacin,  folic acid, copper, and thiamineLufa_Farms_Eggplant
  • Good source of fiber
  • Rich source of antioxidants including phenols, anthocyanins, and plants sterols
  • Lowers blood cholesterol levels
  • Helps fight free radicals
  • Have been shown to protect cell membranes

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipesby Jennifer Tyler Lee, Encyclopedia of Healing Foods
by Michael Murray, Joseph Pizzorno, and Lara Pizzorno and Superfoods: The Healthiest Foods on the Planetby Tonia Reinhard

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The 52 New Foods Challenge – Zucchini


The 52 New Foods Challenge Food of the Week: Zucchini

Again, I find myself behind!! 🙁 but I’ll be catching back up over the next few days. In my opinion, it’s a bit early for zucchini to be listed here – it’s not typically “in season” until late spring or early summer in most paces in the US, so I won’t be buying any until it’s at my farmers market. Anywho, besides sautéed as side dish and ZOODLES (zucchini noodles), paleo zucchini muffins are my favorite way to eat it! I love Danielle Walker’s recipe! Against All Grain: Delectable Paleo Recipes to Eat Well & Feel Great Oh and zucchini chips are pretty BOMB!

Food Facts:

  • Squash blossoms are used commonly in Italian cooking
  • Summer squash isn’t as rich in nutrients as winter squash because of the high water content (81%)
  • They are very low in calories
  • Good source of vitamin C, potassium, and carotenes
  • Squash has Anticancer effects – prevents cell mutations
  • It’s great to consume squash in the summer because it helps prevent dehydration and the carotenes help protect against sun damage (Nature is so smart!!)
  • Small to medium sized squash will have a superior flavor to really large squash
  • It does contain high levels of oxalates, so if you have a history of oxalate containing kidney stones, avoid over consumption.

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee and Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno