Freshly-Picked Garden Love

carrots!
winter kale!
beautiful mustard greens packed with flavor and nutrients
chives, parsley, oregano, thyme, rosemary, sage, tarragon…

When I say my room looks like an indoor garden right now I’m not kidding. I have managed to bring a massive Trader Joe’s reusable bag of 3 heads of kale, two bags of lettuce, herbs and plants galore back to my room. And I LOVE it. Our Organic Campus Garden is the gift that keeps on giving and luckily our Campus Garden Director was kind enough to let us use the fresh delicious mustard greens, carrots, kale, thyme, oregano, tarragon, chives, parsley, lettuce and rosemary in our second episode of Nutrishus, which is set to air later on this semester. We will be featuring delicious tuna cakes, a wonderful and simple lemon-raspberry vinaigrette garden salad, and baked kale chips.

This is the perfect time to go garden hunting in preparation for Food Revolution Day May 19th, so go out there and eat some delicious plants– we sure have been having fun in doing so!

: )

Trish

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Interested in Coconut Oil?

Sarah Wilson couldn’t have summed it up better than here on her website http://www.sarahwilson.com.au/2011/11/why-i-get-excited-about-coconut-oil/#more-3102 : 

So, know this:

it doesn’t make you fat

Coconut oil is a short-medium chain saturated fat. But saturated fat is bad, right? No. Not the naturally occurring saturated fats, like coconut oil. It’s the artificially adjusted trans fats you want to avoid, like vegetable oils and seed oils. I’ll be posting on this next week, if you’re not quite convinced! Also, when I mention coconut oil, I’m talking virgin coconut oil, not the hydrogenated version (which is bad).

in fact, it helps you lose weight

How so? Coconut oil is mostly made up of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. These types of fatty acids produce a whole host of health benefits:

  • MCFAs are smaller. They permeate cell membranes easily, and do not require special enzymes to be utilized effectively by your body.
  • MCFAs are easily digested, thus putting less strain on your digestive system.
  • MCFAs are sent directly to your liver, where they are immediately converted into energy rather than being stored as fat.
  • MCFAs actually help stimulate your body’s metabolism, and increases the activity of the thyroid,
    leading to weight loss.

it stops sugar cravings and energy slumps

Your body sends medium-chain fatty acids straight to your liver to use as energy. This means that coconut oil is a source of instant energy to your body, much like when you eat simple carbohydrates. But although they both deliver quick energy to your body, unlike the carbohydrates, coconut oil does not produce an insulin spike in your bloodstream. This saves you from a slump, and is good news for anyone struggling with insulin issues. Like me. And most of us with AI issues.

it’s the only oil we should be cooking with

Coconut oil is the only oil that is stable enough to resist mild heat-induced damage, while still helping to promote heart health, support weight loss and thyroid function. Use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes.

it’s anti-viral and anti-fungal

50 percent of the fat content in coconut oil is a fat rarely found in nature called lauric acid. Lauric acid is considered a “miracle” ingredient because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. Coconut oil is also great for candida.

it’s anti-inflammatory

There are many advantages to boosting your metabolic rate: your healing process accelerates, cell regeneration increases to replace old cells, and your immune system functions better overall. When your immune system is functioning well, your body will be less inflamed.

it’s really good for anyone with thyroid issues

Coconut oil can also raise basal body temperatures while increasing metabolism. This is good news for people who suffer with low thyroid function.

it’s sooo good on your skin

Coconut oil is ideal for skin care. It helps protect your skin from aging effects, and can help improve the appearance of skin with its anti-aging benefits. Coconut oil is absorbed into your skin and connective tissues, where it helps keep your connective tissues supple and strong, which helps to reduce the appearance of wrinkles and lines. Coconut oil on your skin also acts as an exfoliator for the outer layer of dead skin cells. This will make your skin smoother too. Another bonus!

Whole Wheat Broccoli Cheddar Quiche

katedohenyphotography

Well, without further ado, here is quiche number two! This quiche is strictly broccoli- cheddar and it presents very well. The cheddar allows for a sharp taste and allows for a wonderful addition to the broccoli and yummy crust. Served on a burnt orange dish it looks beautiful! Here is Kate after tasting this one… and then performing her Broccoli-Cheddar-Quiche-inspired dance of joy.

katedohenyphotography

Broccoli Cheddar Quiche

Pie Crust (Adapted from Joy of Cooking)

  • 2 1/2 cups whole wheat flour
  • 1 tbs sugar (you can use dark brown, maple, or coconut sugar)
  • 1 tsp sea salt
  • 1 stick of butter, diced into approx 24 cubes
  • 1/3 cup + 1 tbs ice water

Freeze your diced butter for about 30-40 minutes. Have that ready and a bowl of ice water. (This is another example of why having a food processor makes your life much easier!) Combine all dry ingredients and place in food processor. Pulse 2 seconds or stir to make sure for an even distribution. Add your chilled butter to the top of the flour mixture. Pulse 2 to 3 seconds until butter appears to be “pea-sized” (it should already be though anyway). Now drizzle the iced water on top of the mixture. Pulse until small balls of dough begin to form. Don’t over pulse. If it appears too dry add 1/3 cup more iced water. The dough should have some parts that stick together but for the most part it should be dry. Now, remove the dough from the food processor, cut in half. Form two round, flat patties and cover in cling wrap, refrigerate for about 45 minutes. (Work on your quiche mixture now to manage time.) Take one pattie out, roll out flat between two pieces of plastic wrap, in a circular movement, it will be more difficult at first as the dough will be harder from the refrigerator. Remove the top layer of plastic wrap so that you can pick up the dough from the bottom. Flip over and plop in traditional sized pie pan, pressing down so as to make sure it fits comfortably in the pan. Remove remaining plastic wrap.

Filling Ingredients:

  • 2 cups raw broccoli, chopped
  • 1/2 cup sour cream
  • 8oz shredded cheddar + 1/4 cup shredded swiss cheese
  • 1/2 milk
  • 2 tbs whole wheat flour
  • 1/3 cup onion, chopped
  • 2 eggs, beaten
  • sea salt, pepper

As with the Crab Quiche in the previous post, preheat oven to 350 degrees F. Combine all of the above ingredients in large mixing bowl.

Stir until well incorporated. Remove the mixture and pulse in food processor for about 3 seconds. You should make sure that most of the broccoli is in small pieces so that it cooks evenly. Pour the mixture into the pie crust. Sprinkle some extra cheddar on top and in the middle for decor. Place in oven at 350 degrees F for approx. 45 minutes.

Check with a fork or knife to check if it is done. I recommend serving it right out of the oven when it is piping hot and the cheese is melty and irresistible! This is light and fluffy but it will fill you up for sure. Enjoy!

katedohenyphotography

xox

Trish

Kate’s Favorite Crab Quiche

katedohenyphotography

My sister has become a regular testament to my cooking through this blog. She’s pretty picky when it comes to food so I know I’ve hit a home run when she likes something, like this crab quiche. Last night we had my grandparents over for dinner, and of course, being that it was Good Friday we had to cook up something meat-free. Thus, we made two quiches– one crab and gruyere, the other broccoli cheddar (see next post). Unfortunately, they smelled so good that mysteriously half of the crab quiche went missing before they arrived!

"It wasn't me...!"

I do hope you’ll venture to try one of the two– or both– and I hope you love them as much as we all did. We made two quiches for 5 people and alas, no evidence left to prove it! Our regular family recipe calls for mayonnaise and white flour but I replaced that with sour cream and whole wheat flour. I used a blend of gruyere and swiss and spiced it up with some cayenne and paprika. Small substitutions but big flavor. Bon Appetit!

Crab and Gruyere Quiche

Pie Crust (Adapted from Joy of Cooking)

  • 2 1/2 cups whole wheat flour
  • 1 tbs sugar
  • 1 tsp sea salt
  • 1 stick of butter, diced into approx 24 cubes
  • 1/3 cup + 1 tbs ice water

Freeze your diced butter for about 30-40 minutes. Have that ready and a bowl of ice water. (This is another example of why having a food processor makes your life much easier!) Combine all dry ingredients and place in food processor. Pulse 2 seconds or stir to make sure for an even distribution. Add your chilled butter to the top of the flour mixture. Pulse 2 to 3 seconds until butter appears to be “pea-sized” (it should already be though anyway). Now drizzle the iced water on top of the mixture. Pulse until small balls of dough begin to form. Don’t over pulse. If it appears too dry add 1/3 cup more iced water. The dough should have some parts that stick together but for the most part it should be dry. Now, remove the dough from the food processor, cut in half. Form two round, flat patties and cover in cling wrap, refrigerate for about 45 minutes. (Work on your quiche mixture now to manage time.) Take one pattie out, roll out flat between two pieces of plastic wrap, in a circular movement, it will be more difficult at first as the dough will be harder from the refrigerator. Remove the top layer of plastic wrap so that you can pick up the dough from the bottom. Flip over and plop in traditional sized pie pan, pressing down so as to make sure it fits comfortably in the pan. Remove remaining plastic wrap.

Filling Ingredients:

  • 2 6oz cans fancy white crab meat
  • 1/2 cup sour cream
  • 2 eggs, beaten
  • 1/3 cup onion, chopped
  • 2 tbs whole wheat flour
  • 1/2 cup milk
  • 8oz gruyere and swiss cheese, shredded (plus more for decor)
  • fresh dill
  • cayenne pepper– about 1/4 tsp
  • paprika, sea salt — 1/4 tsp each

Preheat oven to 350 degrees F. Combine all of the above ingredients in large mixing bowl. Stir until well incorporated. Remove half of the mixture and pulse in food processor for about 3 seconds. Pour back into mixing bowl with the other half. Pour into pie crust. Sprinkle some paprika and dill and place a bunch of cheese on top in the middle for decor. Place in oven at 350 degrees F for approx. 45 minutes.

light, fluffy
flaky, buttery crust
delicious bliss!

Yum.

Bon Appetit!

xox

Trish