It’s still raining zucchini!

Well, maybe not literally, but it can feel that way at this time in the year, when home gardens, farmer’s markets and fresh produce aisles abound with these versatile and prolific veggies.

There is something kind of funny about these little green monsters. It could just be the word ‘zucchini’, which by the way has its roots in the very food-associated Italian language. ‘Zucca’ is the Italian word for squash. Not to get bogged down in an etymology thing . . . the point is that zucchini has been party to many silly jokes, such as:

What is a zucchini’s favorite sport?

Squash . . . of course!

All silliness aside, the zucchini has some serious qualities as well. While we mostly use it in a savory capacity in cooking, it is actually considered an ‘immature fruit’. No. I’m not trying to be funny, although it does have a comedic if not sort of sarcastic sound to it. Even worse is the description of it being the ’swollen ovary of the female zucchini flower’!

Okay, now we’re going to get serious, really . . . the zucchini has a lot of nutritional punch per bite. One cup of raw zucchini is only 3 calories! Those three calories are high in folate, manganese, potassium and vitamin A. According to NutritionData.com, it also has a zero glycemic load.

The zucchini is an old standby in the Americas and archaeologists have traced its origins back to Mexico between 7000 – 5500 BC! An integral part of the pre-Colombian diet, it is still a staple in Mexican cuisine known as one of the ‘three sisters’ – corn, beans and squash.

Odd as this may sound, our current cultural introduction to zucchini did NOT come from our continental neighbors, but from europe! When early european explorers were bringing back booty (after some nasty looting often), they came back with what would make its way back to Italy and be named zucchini, where it quickly gained in popularity. It made its way to France and England too, where it is called courgette.  Along with some other squashes, it belongs to the species Cucurbita pepo and is also referred to as summer squash.

Click here for one of Green Diva Meg’s favorite Zucchini recipes!

eat. blog. be merry!
GD Meg

Yummy Thai Coconut Fish Soup

Wayne and I have been going to Princeton, NJ one Sunday a month for a couple of months to a unique, healthy dinner club. It was founded by the mama earth of Princeton area herself, Dorothy Mullen - local vegetable garden educator, holistic nutritional advocate and certified addictions counselor. She and co-founder of Suppers for Sobriety, Cindy Foss have launched several ‘Suppers for’ programs to help people find ways to employ ‘nutritional harm reduction’ to address problems relating to blood sugar, ADHD and recovery from alcoholism and addictions.

These dinner/meetings are a wonderful blend of social interaction as the group works together to prepare a meal, informational, sharing about concerns or questions relating to food/nutrition/health, and of course always a fabulous and healthy meal.

We’ve joined in a group of ‘couples’ that are exploring additional ways to support their recovery through ‘nutritional harm reduction’. Wayne and I consider ourselves fairly informed (well, at least I do) about nutritional issues, but there is ALWAYS something new and interesting. However, these dinners are cleverly designed to accomodate people with all levels of nutritional knowledge.

This past meeting we talked about blood sugar and the consequences of consistently allowing it to drop severely. Yikes. But, we also had an extraordinary meal. Following are the recipes that Wayne and I replicated two weeks later and shared with the kids with great results.

Healthy & Colorful Chopped Salad with Dried Fig Dressing

Ingredients
Veggies
2 cups jicama (chopped into 1″ cubes)
1 yellow pepper (chopped)
1 red pepper (chopped)
1/2 head cabbage (chopped finely)
1 bunch kale (stems stripped out and chopped finely)
2 cups sprouts
1/2 red onion (chopped finely)
1 cup walnuts (chopped finely)
1/2 cup chives (chopped)
1/2 cup parsley (chopped)
1/2 cup cilantro (chopped)

Dressing
About 10 dried figs
1/2 cup white balsamic vinegar
1/4 cup olive oil
1/4 cup flaxseed oil
Juice of 1 orange
2 cloves garlic
Stevia (sweeten to taste)
Salt (to taste)

Instructions
The chopped veggies are kind of self explanatory – wash, chop and put in large bowl. The dressing is best done in a food processor. Put the figs in with some of the vinegar and run for 30 seconds or so, then add the other ingredients pouring the oil in slowly towards the end. Mix the dressing in with the veggies and voila! Of course, you can substitute some of the veggies or herbs to accomodate your or your family’s taste.

Thai Fish Soup

Ingredients
Olive Oil to coat bottom of pot
3 onions (chopped)
3 red peppers (chopped)
2″ piece of fresh ginger root (grated or minced finely)
1 1/2 lbs. salmon, (cut into 1″ cubes)
1 lb. cod (cut into 1″ cubes)
2 cans coconut milk
6 cups vegetable or chicken broth
1 tsp. red pepper flakes OR 3 hot chili pepper (chopped)
1 lb. firm tofu (cubed)
Juice of 1 lime
1/2 tsp. sea salt (or to taste)
1/4 cup cilantro (chopped)
1/4 cup (Thai) basil (chopped)
10 oz. spinach chopped)

Instructions
Coat the bottom of a large soup pot with olive oil and add chopped onions and saute till soft. Add red and hot peppers and ginger and cook till soft and onions are transparent. Add fish, coconut milk and broth and cook till fish is cooked through. Add tofu, lime juice and salt to taste. At the very end of cooking add spinach and basil and cook till just wilted, then add the chopped cilantro.

eat. blog. be merry!
GD Meg

Some history about our hard-shelled friends
There is evidence that nuts have been around feeding us and our ancient ancestors since prehistoric times. The oldest evidence are some walnut remains which were found in Iraq and are thought to be over 50,000 years old!  

The almond dates back to 3100-1100 BC in the region around Turkey, Cyprus and Greece. By the way, did you know that almonds are related to peaches?

Pine nuts have been providing powerful nutrition to those living in the ‘Great Basin’ region of the US for many thousands of years. According to PineNut.com,

“Understand that the pine nut was to the people of the Great Basin what the buffalo was to the plains people.”

Another popular nut (other than me with some of my friends) is the pistachio. These also have been getting cracked open and savored for thousands of years, dating back to 7000 years or so to the Middle East. Long used along with almonds by travelers because of the compact, but potent nutritional value, this nut inspired some interesting legends, including the one that says the Queen of Sheba declared it an exclusively ‘royal’ food forbidding commoners to grow and eat it.

1.  Nutritional Power Food- High in protein, fiber, antioxidants and monosaturated fat (good fat) – good for the heart, lowering blood pressure AND reducing risk for type 2 diabetes.
2.  Weight Control – According to an article found in Johns Hopkins Health Alert, people who eat nuts are more likely to weigh less than those that don’t. (just remember moderation is key here)
3. Easy, Awesome Snack Food – I like to roast my own favorites and mix them up with dried fruits to make a custom trail mix.
4. Vegan and Raw Foodie Approved – If you are eating vegan or raw for reasons of health, ethics or to reduce your carbon stamp on the earth, nuts are essential. (but, I really don’t know about ‘locally’ grown in some regions – I think those of us in the north east would suffer a bit on this one) See my cashew yogurt recipe.
5. Excellent Party Food- Tis the season, so get creative or keep it simple! (Just make sure to let your guests know in case someone has an allergy)

Some nutty links:

Detailed Nutritional Chart for Various Nuts
More Details on Various Nuts + Recipes
My Favorite Nut Loaf Recipe (based on Crank’s cookbook)

Is there anyone NOT sucked into the whirlwind of earth day hype?
Is there anyone that isn’t thinking of how they can get their green on?
Is anyone else feeling overwhelmed by it all?

Us Green Divas area all about easy does it! If we make earth day more of a lifestyle and simply start by making one green improvement from wherever we are on the big green super highway, sustainable living habits seem to sprout like hearty organic weeds and multiply. Before you know it, you’re talking local sustainable agriculture at your favorite new potluck dinner club!

I started with food. Yum.

The low-stress way of doing this, is to know you don’t have to do it ALL. Just pick one that resonates with you and start there. It should be fun and bring you some joy. This is NOT about adding stressful activities to your lifestyle, but adding some thoughtful and hopefully more meaningful activities to the things you already do anyway.

·         Learn about your local farmers – find them, meet them or at least read up on what they are growing and producing and what methods they employ.

• Join a CSA – Consider buying a share in a local Community Supported Agriculture, which helps a local farmer or farmers and you get delicious very fresh, local veggies regularly throughout the growing season! Here is a website to learn more about CSAs and search for a CSA near you!
  
• Go to your local farmers markets – there are so many new local farmers markets springing up everywhere. The season is just about to begin. Find a farmer’s market near you!

·         Question your local supermarkets – talk to the manager or produce manager about the source of their produce, how much of it is locally produced, organic, etc. If you ask them nicely to use more local growers (and get some friends to pester them as well), they might just do it!

·         Get educated about regional, seasonal foods – It is difficult to go totally seasonal, but there is evidence that it is better for our health to eat regionally and seasonally. Just becoming more aware is a start. One New Jersey natural foods caterer, Burden Free Foods is working on a delicious 100-mile menu that will highlight and use food within a 100-mile radius!

·         Become a conscious carnivore – look for meat that is humanely, naturally, regionally (if possible) and consciously produced. It will likely be more expensive – eat less meat, add more whole grains and veggies (won’t hurt you). Read my post ‘6 Reasons to be a Conscious Carnivore‘

·         Grow something – even if you don’t have a yard or even a balcony or deck to pot some veggies, you can grow herbs on a window sill. It’s fun, it’s miraculous, and is a great reminder of the connection of where food comes from and how good it is fresh. Or as an alternative, you can volunteer for a public garden group and help green your community.

·         Start a dinner club – this has all kinds of possibilities and potential implications. You can do it in connection to an organization or just a social group of friends – either way, it is fun and has a way of growing (organically of course) into something interesting and nourishing both physically and mentally. This idea was inspired by my favorite foodie organization, Sustainable Table, who made buttons for Farm Aid 2007 that said, ‘Bring back the potluck!’.

·         Patronize restaurants that use locally grown, organic foods – this makes a statement. There are more and more chefs coming around to the concepts of sustainable, local agriculture. Three local, sustainable food chef activists that are worth learning more about (and eating in their delicious establishments!) — Alice Waters of Chez Panisse, Michel Nischan of the Dressing Room and Judy Wicks of the White Dog Cafe. 

·         Love the food you prepare – find a way to de-stress, slow down and enjoy the food preparation process. CAUTION: this may produce heightened awareness about the quality of the food you use and create a desire for higher-quality food sources!

·         Eat at least one meal per week with your family – whatever type of family you have, whether it is traditional or a group of friends. Create a sense of family around a well-loved and thoughtfully prepared meal (you don’t have to do it all yourself, remember POT-LUCK works).

eat. blog. be merry!

GD Meg

I did some research and decided to try and create a vegetarian Gumbo. I had no idea what I was in for.  After getting excellent instructions from my friend and reading a few intense suggestions about creating the critical roux, I sorely underestimated how lost I would feel in my first roux-making adventure. It seemed to work out. Everyone loved it! I’ll do my best to recount what I did. I’m certain I broke all kinds of tradition and rules, but whatever I did it was delicious!

Ingredients
3/4 cup + 2 Tbls. of canola oil
1 cup all purpose white flour
1 medium yellow onion (diced)
1 red pepper (diced)
1 green pepper (diced)
several celery stalks (diced)
1 small eggplant (diced)
1/2 pound mushrooms (sliced)
4 – 5 carrots (sliced)
Tofu sausage (sliced)
several cloves of garlic (crushed)
2 – 4 Tbls. Cajun Creole seasoning
2 – 3 quarts good chicken stock
salt to tastse
brown rice pilaf*

Did you know . . .

• Cherries are related to apricots
• Cultivation of cherries dates back to 300 b.c.
• Prunus avium, the common cherry tree is related to the rose bush!
• The name originates from Greek (of course) and in Latin means ‘of or for the birds’
• While America produces 90% of cherries today, the varieties we know and love were originally brought here by our European settlers
• The popular Bing cherry was named after the farm foreman, who happened to be Manchurian, of the farm in Oregon that developed it

The Little Healer
These little buggers offer a potent dose of antioxidants, but beyond that it is a type of antioxidant not found in most other fruit. Research shows that cherries contain anthocyanins, which protect against heart disease, cancer, and inhibit enzymes that cause inflammation. Health food store shelves are lining up with various ‘cherry’ products that tout the amazing benefits, primarily for pain relief, speedy recovery from exercise, improved sleep and even as the new anti-hangover cure.

John Davey, CEO of CherryPharm discovered the benefits after eating cherries and realizing an old tennis injury. Being inspired, he created this yummy drink that packs 50 cherries in every 8oz. bottle! It is extremely tasty. I drank it for a week and am convinced it helped with my aches and pains. Look for it in your local natural food store or go to their website, where they have specials for direct ordering!

I’ve never really cooked with cherries, but I buy bags of them in the summer for Wayne and the kids.

Please share your favorite cherry recipes!

eat. blog. be merry!
GD Meg