Newsletter – HEA OCT 2017

Pumpkin Peanut Butter Soup

View the Healthy Eating Adventure (HEA) Newsletter OCT 2017. See what’s been happening in our organization during the last few months – smiling faces of the Wilson College’s adventure goers, recipe from CoachBJ, Tom’s In The News article, Dr. Liz’s Corner article, information on our next adventure at SHIP and more.

HEA Newsletter Oct 2017

 

 

Pennsylvania Apples

PA Apples

FALL is in the air, that means Pennsylvania APPLES! Did you know that PA is the 4th leading state in the United States which produces APPLES? Furthermore, Franklin County is the 2nd top producer of apples in PA (after Adams County). Aren’t we lucky to live in this fertile valley and have fresh fruit available many months of the year! Beautiful orchards lined with rows of apple trees grace the landscape.

Rows of PA Apples
Rows of PA Apples
Beautiful PA Fall APPLES
Beautiful PA Fall APPLES

Apples are raised to use for the fresh market as well as for processed products. For us Pennsylvanians, fresh locally grown apples can be found in September and into the winter months.


HOW TO MAKE APPLESAUCE IN A CROCK POT.
Many varieties of apples are available…today we will be making applesauce with Golden Delicious, McIntosh and Cortland. But use any variety which satisfies your taste buds. I like to mix one sweet type apple, like Golden Delicious, with various other apples to give the applesauce more complexity. Of course there are a variety of methods to cook apples but the day the video was shot I had purchased a number of bags of seconds so I used a large slow-cooker (crock pot) to cook up a batch of applesauce.

Directions to cook applesauce in a crock pot:

  • Scrub, quarter and core apples (I do not peel to retain more nutritional value and I don’t mind if the applesauce is not totally smooth; but, if you wish, peel to make silky smooth applesauce.)
  • Cut into similar sized chunks, place in the pot, do not add water (add spices is you wish)
  • Cook for 4 or more hours on slow. (To make apple butter, it takes 10 hours or longer.)
  • When the apples are breaking up and have a mushy texture, it’s time to blend with an immersion blender to make applesauce.

Watch the video to see how easy it is to make and freeze applesauce to have fresh eating all year round. The video is a few years old but I still use this method. ENJOY!

Roasting Chick Peas

Roasting Chick Peas

We LOVE to snack on roasted low sodium CHICK PEAS (garbanzo beans)! Nice and crunchy like nuts without all the calories. Our toaster oven makes roasting so easy, quick and energy efficient too.

[A spin off is that we always have aqua faba (brine from chick peas) on hand to use as a leavening agent in baked goods…it keeps well in the refrigerator for about a week or freeze extra.] 

Roasted Chick Peas
Roasted Chick Peas

The process for roasting Chick Peas is simple:

  • Just pre-heat your toaster oven 400 degrees Fahrenheit for 5 minutes or roast in your regular oven.
  • Take a can of low sodium chick peas and save off the aqua faba (brine) to use as an ingredient in baked goods.
  • Do not rinse the chick peas, place them in a single layer on the roasting tray lined with parchment paper.
  • Sprinkle on your favorite seasoning, we like garlic and cayenne pepper.
  • Roast for 20-25 minutes, turning mid-way. That’s it!

Tom and Zipper had fun making this video…Zipper was hungry.

A downside is that they are so good that we gobble up the roasted Chick Peas in a hurry and have to made more! ENJOY!!

Manhattan no-clam Chowder

Manhattan no-clam Chowder

Here’s a great comfort food, the blended flavors and textures will satisfy your taste buds! Get back to Mother Nature with this whole food, plant-based soup. You will be surprised to see how Shiitake mushrooms chopped have a wonderful look and texture – who knew? You will be asking for seconds and thirds and check out the wonderful nutritional value!

Serves: 6 – 

  • 2 cups water
  • 1 tablespoon garlic minced
  • 1 onion, diced
  • 2 carrots, diced
  • 2 stalks celery, sliced
  • 2 potatoes, diced with skin
  • 8 ounces Shiitake mushrooms, diced
  • 1 tablespoon parsley
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon dried savory
  • 1/2 teaspoon paprika
  • 3 tablespoons nutritional yeast
  • 2 tablespoons tomato paste
  • 1 teaspoon oregano
  • 1 bay leaf
  • 1/2 teaspoon thyme
  • 1/2 lemon, juice
  • 1 1/2 sheets nori roasted seaweed, crumble
  • 1 (28 1/2-ounce) can crushed Italian plum tomato
  • 1/2 cup dry sherry

(Pressure Cooker directions below but can easily be adapted to cooking on the stove top.)

Prepare all vegetables. Shiitake mushrooms chopped have the same look and texture as clams.

Place all ingredients, except sherry, in the pressure cooker. Cook on medium pressure for 4 minutes. Take cooker off the hot burned, let it set for 10 minutes then quick release the pressure. After pressure is released, add sherry to chowder, stir. Serve warm.

NUTRITION FACTS
Amount per Serving,Calories 161,Calories From Fat 4,Total Fat 1g,Saturated Fat 0g,Cholesterol 0mg,Sodium 64mg,Total Carbohydrate 27g,Dietary Fiber 7g,Sugars 5g,Protein 7g

Manhattan no-clam Chowder
Manhattan no-clam Chowder

Roasting Carrots in My Toaster Oven

Carrots at Market

Roasting CARROTS from the farmer’s market or fresh from your garden makes a nutrient filled tasty dish. On the other hand, organic carrots from the grocery store are wonderfully tasting too and available year round. It is so quick and easy to roast small quantities of vegetables in my small toaster oven. It is such an energy saver especially during hot weather when you don’t want to heat up your kitchen by using your regular oven. Use your own favorite spices. Boy do they taste terrific, it’s hard to save them as a side dish for a meal, I just want to eat them straight from the oven! 

Roasted Carrots
Roasted Carrots

Serves: 3 || Prep Time: 15 minutes || Cook Time: 20 minutes

  • 6 – 8 medium carrots
  • 1 tablespoon balsamic vinegar
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika

Preheat your toaster oven 400°F for 5 minutes (can be roasted in regular oven too). Cut carrots lengthwise, then cut in half again or to make thickness of pieces similar. Place cut carrots in a medium sized bowl; add 1 tablespoon balsamic vinegar or enough to coat; stir until all carrots are coated. Line the baking pan in the toaster with parchment paper; place carrots on the paper. Mix spices together then sprinkle half the spice mixture on the carrots. Place in the preheated toaster oven and roast for 10 minutes. Remove pan from oven, turn carrots over then sprinkle with remaining spice mix. Roast for another 10 minutes. It’s that easy!

Roasting Carrots
Roasting Carrots

Nutrition Facts:
Calories 124  Calories from Fat 1, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 96mg, Total Carbohydrate 29g, Fiber 8g, Sugars 1g, Protein 3g


We love roasted carrots…well any veggie roasted! So give it a try – let me hear how it worked for you!

 

Potatoes in a Crock Pot

Gleaning Potatoes

POTATOES, POTATOES, POTATOES! We’re always searching for methods to prepare vegetables that is quick and easy…potatoes cooked in a Crock Pot fits this bill perfectly. It’s so easy that we were wondering if it was worth shooting a video but what the heck, practice makes perfect. At least once a week we cook a batch of various potatoes – our favorites and the most nutritious are yellows, sweets and reds. You can mix and match, just be aware, each one takes a different amounts of time to cook. 

Potatoes in a Crock Pot
Potatoes in a Crock Pot

You can make these in the evenings or on weekends, let the slow cooker do the job. This technique is very simple, just scrub potatoes and put them into the pot (no need to pierce or add water). Fill, cover and slow cook on low for between 4-6 hours. That’s all there is to it.

Now you have a batch to use for a potato bar or snacks. Store the extras in a bowl in the refrigerator…yum, just waiting for anyone who wants a healthy snack to grab it on their way out or as an evening snack. In particular, we love our potatoes plated on leafy greens and topped with specialty mustards. An additional benefit of using a Crock Pot, especially in the summer, is to save the environment,  it’s an energy saver and keeps the kitchen from getting hot. See we told you eating whole food, plant-based can be simple! 

Heirloom Tomato Soup – easy in the Pressure Cooker

Tom's Heirloom Tomatoes

Tomatoes, tomatoes, tomatoes…we love heirloom tomatoes, Tom grows Cherokee Purples, Brandy-wine,  Beefsteak, Striped German and more! This year was a banner year for all things tomatoes, with the plentiful rain in PA our tomatoes are growing fast and furious. They even survived the rabbits and ground hogs. With all these critters you would think we lived on a farm but we live in town. So we are thankful for the fabulous crop. What do we do with all of our beautiful tomatoes – no problem, plenty of recipes for tomato sauce, stewed tomatoes, soups and more. We grow our own but people in our area are fortunate to have plenty of tomatoes available for sale at the Farmer’s Market, produce stands and grocery stores. Take in the rainbow of colors, unique shapes and sizes, and range of flavors, we are lucky!

Heirloom Tomatoes at the Farmer's Market
Heirloom Tomatoes at the Farmer’s Market

For our video today we are showing Coach BJ’s  quick, simple pressure cooker Heirloom Tomato Soup recipe. We are using a Swiss made Kuhn Rikon Stainless-Steel Pressure Cooker (5-1/4 quart). We use it practically every day, it’s been a faithful companion for nearly eight years. Benefits of using a pressure cooker over other methods of cooking include the following;  a time saver, retains beautiful appealing food color, easy to store just like a soup pot and nutritional value of plant-based foods are keep intact. Besides demoing the pressure cooker we have included a bonus, that is, how-to use an immersion blender to quickly blend the soup. Check out this plant-based tomato soup with minimal calories but terrific nutritional value, you can eat this all day long!


COACH BJ’S HEIRLOOM CHUNKY TOMATO SOUP:  What a treat for the taste buds and your heart will love it too! Use your favorite garden heirloom tomatoes to make a quick nutritious soup to eat with salads or sandwiches or snacks.

Serves: 6 || Prep Time: 15 minutes || Cook Time: 4 minutes medium pressure
8 tomatoes, mix any heirloom vine ripe, core and quarter (no need to peel)
3-4 stalks medium celery, diced
1 medium onion, quartered
1 clove garlic, sliced
1/4 cup fresh basil, chopped
1-2 cups or as needed, water
3 tablespoons nutritional yeast
2 tablespoons tomato paste
1 teaspoon dried thyme
1/2 teaspoon poultry seasoning
1/2 teaspoon turmeric
1/8 teaspoon cayenne pepper or to taste
sprinkle with red pepper flakes

++++++++++++++++
Prepare all ingredients and place in the pressure cooker. Cook on medium pressure for 4 minutes. Take the cooker off the hot burner and let set for about 10 minutes, quick release if needed. Mix ingredients with an immersion blender. To make it chunky save off a few cups of the soup; blend a short time then add the cups of chunks back into the soup pot. Or to make the soup creamy, blend the whole pot to your desired consistency.

Nutrition Facts
Calories 61  Calories from Fat 3, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrate 11g, Fiber 4g, Sugars 1g, Protein 5g

Coach BJ's Heirloom Soup Recipe
Coach BJ’s Heirloom Soup Recipe

Potato Chips in the Microwave

New Potatoes at the Farmer's Market

Cooking potatoes in the microwave to make crispy potato chips without any oil is just too easy. All we need are a few potatoes, a microwave, Mandolin, safety gloves,  a few spices, microwaveable food tray and 7 minutes.  Normally we use yellow potatoes but try other varieties too. Use any of your favorite spices too…variety is the spice of life. The real key is to thinly slice the potatoes. The clean up is so easy. What’s not to like!

As you heard in the video, the potato chips are crisp and crunchy. We love our chip snacks, anything potatoes, whole foods plant-based eating is so much fun! One warning, I hate to mention, but the downside is that we eat the potato chips before we can load up the next tray again!