Microgreens a more nutritious vegetable?

http://www.npr.org/blogs/thesalt/2012/08/29/160274163/introducing-microgreens-younger-and-maybe-more-nutritious-vegetables

Great article from NPR's blog, the salt. 

Basically, the article says that current nutrition studies indicate that microgreens may pack more nutrition than other vegetables.

I've got several trays of sunflower greens growing right now. We love them in salads. Delicious!

Yellow Squash Chips

Do you have more yellow or zucchini squash than you need? I'm always looking for different ways to use summer squash. Making seasoned chips is an easy way to use up the squash, and have a healthy snack at the same time!

Yellow Squash

After washing the squash, and cutting off the ends, I use a mandolin to cut uniform slices from the squash. When the slices are the same thickness, they dry in the same amount of time.

Mandolin and summer squash slices

Next, arrange the slices on your dehydrator trays. Don't overlap. You want them to dry at about the same time.


Yellow squash slices on dehydrator tray

The next step is to season the soon-to-be-chips with whatever seasoning sounds good to you. I made some with BBQ seasoning, with dill, and the ones pictured below are seasoned with a  Mediterranean blend with salt. A light amount of salt/seasoning is preferred. I would use a little less seasoning on the next batch I make (see picture below).

Dry these at 115* for 5-6 hours until paper thing and breakable. You don't want any flexibility in the chips. They will be crisp and easily broken.

Mediterranean seasoned squash chips

As usual, we ate this finished product before I got the last picture! They were delicious and they went fast! So next time you have a bunch of extra squash, don't leave it on the neighbor's door step and play doorbell ditch! Make yourself these healthy and delicious squash chips. These are best eaten within a couple of days of dehydrating.

Mung Bean Sprouts

Mung Bean Sprouts from Freshlife Automatic Sprouter

This week I've been harvesting zucchini, tomatoes and Swiss Chard from my garden. I also grew some mung bean sprouts in my Freshlife Automatic Sprouter.

I made spring rolls one night, and a stir fry another night. It's always fun to eat them right from the refrigerator as well!

Delicata Squash in my Container Garden

Last fall, I was in Las Vegas and stopped by Whole Foods, looking for delicata squash. I was able to purchase some, and we absolutely loved it! I saved the seeds so that I could try my hand at growing it.  I've been somewhat frustrated trying to get it to grow past what you see in the above picture. It is growing in pots, so if I don't get the water just right, the little squashes just shrivel up. Image my happiness when I noticed a huge delicata squash growing!

I've finally picked it, and I'll serve it with dinner tomorrow. I will make a post tomorrow on how to prepare it in a simple, delicious way.

Have you had success growing delicata squash? Post a comment if you have and let me know how successful you've been growing it.

Green Bean, Cucumber and Cherry Tomato Salad

Hopefully, like me, you have plenty of cherry tomatoes growing in your garden. I love eating them just picked from the garden, so it is amazing that any make it back into the kitchen! I'm not growing green beans this year, but I got some locally grown for this recipe.

This salad is a perfect side dish, or can be eaten as a main course. I like to include it as one of several salads for our evening meal.

Green Bean, Cucumber and Cherry Tomato Salad

1-2 cups green beans, blanched and cut into 1-inch pieces

1 pint cherry tomatoes, halved

1 large seedless cucumber, chopped

1/2 c. chopped flat leaf parsley

3 TBSP balsamic vinegar

1 TBSP lemon juice

4 TBSP extra virgin olive oil

salt and pepper to taste

Assemble all vegetables in a bowl. Mix balsamic vinegar, lemon juice, olive oil and salt and pepper into a small bowl and whisk until blended; pour desired amount of dressing over the vegetables.

Dr. Hyman's UltraBroth Recipe

Dr. Hyman is best known for his book, The Blood Sugar Solution.  I came across a recipe on his website for UltraBroth.  I decided to give this recipe a try, as I had most of the ingredients on hand. I only had to purchase the shitake mushrooms (found them at my local Harmon's).  I have to say that the flavor of the broth is really quite nice. I did strain the broth but used the vegetables up in a stirfry later. What I like about this recipe, other than the fact that it is low in calories, is that it is vegan.

Here is a picture of the broth that I have stored in a quart mason jar. The recipe produced about 2 quarts plus another cup worth of broth.

UltraBroth in Quart Mason Jar

UltraBroth

For every three quarts of water add:

1 large onion, chopped
2 carrots, sliced
1 cup of daikon or white radish root and tops (ideal, but optional)
1 cup of winter squash cut into large cubes
1 cup of root vegetables: turnips, parsnips, and rutabagas for sweetness
2 cups of chopped greens: kale, parsley, beet greens, collard greens, chard, dandelion,
cilantro or other greens
2 celery stalks
½ cup of sea weed: nori, dulse, wakame, kelp, or kombu
½ cup of cabbage
4 ½-inch slices of fresh ginger
2 cloves of whole garlic (not chopped or crushed)
Sea salt, to taste
1 cup fresh or dried shitake or maitake mushrooms (If available; these contain powerful immune boosting properties.)

Add all the ingredients at once and place on a low boil for approximately 60 minutes. It may take a little longer. Simply continue to boil to taste. Cool, strain (throw out the cooked vegetables or blend them into broth using an immersion blender), and store in a large, tightly-sealed glass container in the fridge. Simply heat gently and drink up to 3–4 cups a day.


Nutrition Facts Per Serving:
STRAINED: Cal: 5 Pro: 0 Fat:0 Carbohydrate: 0
BLENDED: Cal: 60 Pro: 0 Fat: 0 Carbohydrate: 14

My Container Garden July 2012

Unfortunately, I've been remiss in posting these pictures of my container garden. I actually have containers throughout my backyard that I grow vegetables in.

I love how tall the cherry tomato plant has grown. This particular plant came from Costco, and has done very well. At least I've been able to harvest quite a few cherry tomatoes throughout the summer.

On another plant in a different area of the yard, this cherry tomato is suffering. I look all over for the hornworms or caterpillars, and can't find any. Of course, it is in the 90's so it is tough standing in the heat trying to find the culprits.

It is just so easy to grow Swiss Chard, and it is so nutritious! I made a great batch of chili using Giada's White Bean and Chicken Chili recipe. However, I left out the chicken! On purpose of course. It still tastes great! If you do eat meat/poultry, I'd use ground turkey in place of the chicken.

Swiss Chard