Swiss Chard: The Vegetable Valedictorian

It's blatantly obvious by now that I love the farmer's market. I love that the air is getting colder outside, but I'm beginning to dread the day when the farmer's market isn't bursting with color like normal. New York gets especially bleak in the winter - bare tree limbs, whipping winds, blustering snow storms - and shopping at the grocery store instead of the farmer's market just makes me want to cry! Why, Mother Nature? Why?

When we left the campsite last weekend in Beacon, we had just enough time to stop by the Sunday farmer's market on the Hudson River. We quickly scoped the wares and settled on a beautiful bunch of Swiss chard and two bunches of breakfast radishes (these babies are hard to find, so we got double!). 

You've probably seen Swiss chard many times. It's readily available in stores year-round. It has huge, dark green leaves and colorful stems that range from red or orange to yellow or white. It's truly a beautiful vegetable. Though it's name is deceiving, Swiss chard originated in Sicily. It has been a staple of the Mediterranean diet for thousands of years. It's a Chenopod (or herbaceous flowering plant), along with spinach, beets and quinoa. In fact, you cook it in a similar way to spinach and it has the earthy flavor of a beet, but I think it most closely compares to collard greens or kale in it's texture and flavor (but that could just be me and my crazy Southern influence).

Now to the most important part... why you should eat it! Swiss chard is...

Image courtesy of gonola.com

PACKED WITH VITAMIN K - In fact, 1 cup of cooked chard has approximately 700% of your daily value. Vitamin K keeps your bones strong, and supports proper functioning of the brain and nervous system.

CHOCK FULL OF ANTIOXIDANTS - Swiss chard is one of the most antioxidant-rich foods on the PLANET! It's vivid colors should tell you that! Chard contains 13 different polyphenol antioxidants which help you fight disease!

FULL OF FIBER - The fiber in chard (especially in the colorful stems) helps reduce your cholesterol, keeps your digestive system happy and allows your body to maintain normal blood sugar levels. One cup of cooked chard contains approximately 14% of your DV.

BURSTING WITH VITAMINS A & C - One cup of cooked chard contains 214% of your DV of vitamin A (for healthy vision, skin, teeth and mucous membranes) and almost 50% of your DV of vitamin C (for a strong immune system, normal connective tissue and healthy iron levels).

LADEN WITH LUTEIN - Lutein is essential for eye health. Research suggest that you get between 6,000 and 10,000 mcg of lutein per day. Looks like it's your lucky day then! That same 1 cup of cooked chard contains approximately 9, 276 mcg. Done and done!

BRIMFUL OF BIOTIN - You need this vitamin for hair growth and strength. One cup of cooked chard contains 1/3 of your DV. Healthy locks, here we come!

Ok, now that you know how good it is for you, what the hell should you do with it? That part is easy! Boiling is the most recommended method for cooking chard because it allows the oxalates in the chard to escape. Oxalates can hinder the body's ability to absorb calcium and are good to avoid if you suffer from kidney stones.

In addition to boiling, I also like to saute it, which is pretty easy when you're in a hurry. Here's a photo play-by-play of the chard we cooked this week...

Chop off the stems of the chard... If some of your leaves have larger veins running up the middle, you can cut those
off as well. The stems are edible, but because they take longer to cook and I was in a hurry, I chose not to.

Wash the leaves in a bowl of cold water - this should be done a few times to ensure that they are clean.

Pat the leaves dry and slice into 1 inch strips.

Finely dice 3-4 cloves of garlic. The more the merrier in my book (unless you have a date later, then this
would be a horrible idea)!

In a large saute pan, saute the garlic in a few tablespoons of extra virgin olive oil. I LATER learned that you
shouldn't use an aluminum pan because of the reaction the oxalates will cause. It will destroy your pan.
Don't say I didn't warn you.

Once the garlic has cooked for 2-3 minutes, add the Swiss chard and saute until wilted.

Getting close....

Almost there...

And that's how you do dinner on the fly! Reheat homemade free-range pulled pork and potatoes, saute breakfast
radishes and Swiss chard! Ta da! (P.S. Breakfast radishes are my jam and will be covered next week!)

Swiss chard is great because it goes with just about anything! You can throw it into your eggs, include it in a stirfry or pasta dish, make it into a tasty stand-alone side dish or even juice it! Now hopefully you have more time than me when you are cooking your beautiful batch of chard. If so, you should try these recipes that I was drooling over and then report back...


LEEK, CHARD AND CORN FLATBREAD

SWISS CHARD, CHIVE & GOAT CHEESE PASTA

Butternut Squash: Fill Me Up, Butternut Baby!

Image courtesy of reclaimyourself.wordpress.com

Yesterday marked my 4 year anniversary of living in NYC. It's a big deal that I've lasted this long because...

1) I didn't have a plan. Within three weeks of deciding to move, I was on a one-way flight to the Big Apple.
2) I had only $2,000 to my name at the time.
3) I knew only 2 people in the entire city.
4) I didn't have a job or any particularly hopeful job leads.
5) I had no idea what I was getting myself into.

My very first job in NYC was in this building.

It's actually a miracle that I've survived this long. The first week, I happened to strike up a conversation on the subway with an older gentleman and guess what? He became my first NYC boss. I worked on Wall Street, literally right across the street from the apartment where I was crashing with a friend. I literally walked 10 feet for my interview, and I was offered the job within three weeks of moving to the city - right about the time that my bank account needed a  major miracle. I started working soon thereafter, found an apartment in Chelsea to call my own and have since lived in 12 different places (in keeping with my gypsy reputation).

What does this story have to do with butternut squash? Not much, other than the fact that I long for the days when I had a car to transport butternut squash home from the market. Those things are heavy! Pre-2008, I would have picked out my squash, thrown it in the trunk and cruised home pain-free. No such luck now, but hello, arm muscles! I just couldn't pass that squash up. It was the newest crop to hit the market and I just had to have some!

Butternut squash is a winter squash and while it looks like a vegetable, it's actually a fruit - a large, pear-shaped, golden yellow colored fruit. It has a nutty flavor, reminiscent of pumpkin. The American Indians used to call it 'the apple of God' because it's seeds were believed to increase fertility.


While the thought of a bunch of little Lauren's running around is nothing short of frightening, I can definitely get behind butternut squash's nutrition benefits...

CANCER FIGHTER - Butternut squash is packed with antioxidants that help fight cancer-causing free radicals.

BIRTH DEFECT DEFENDER - Folate's good for everyone, but pregnant women need it especially to prevent brain and spinal cord birth defects.

ELECTROLYTE REPLENISHER - The potassium content in butternut squash helps your body maintain proper fluid balance. Not only that, it also helps with muscle development, blood pressure, proper cellular functions and bone health. Not bad for one little mineral alone.

IMMUNE BOOSTER - Just 1 cup of butternut squash supplies almost 50% of your daily requirement of vitamin C, which means you will be well on your way to a strong immune system and healthy tissue!

BEAUTY ENHANCER - Butternut squash gets its color from beta carotene, which your body converts into vitamin A. Just 1 cup of butternut squash supplies almost 300% of your DV. Vitamin A ensures that you have strong eyes, beautiful skin and healthy mucous membranes.

Not to mention, butternut squash is virtually fat free, cholesterol free and sodium free! Can I get a 'Hallelujah! Amen!'?

I am obsessed with the site Naturally Ella, so of course, I went straight to her to find a lip-smackin' delicious butternut squash recipe. With no further ado, Twice Baked Butternut Squash (see recipe for exact measurements).

Preheat the oven to 400 degrees. Find a squash that feels heavy for its weight - no bruises or discolorations.

After viewing the video tutorial below on how to properly cut a butternut squash without drawing blood, cut the
squash in half and scoop out the squash seeds.

Like so.

Fill a baking pan with 1/2" of water and place the squash inside (cut side down). Bake in the oven for 45-60 minutes
until tender (mine took almost 60 minutes, but you can do this the day before serving to speed things up).

While the squash is baking, dice the shallots, grab a medium saucepan and saute them in a bit of olive oil until soft.

Add the quinoa and water to the shallot mixture, bring to a boil, then reduce to a simmer and cook 12-15 minutes
until the water is absorbed and your quinoa is nice and fluffy like above.

When your squash is cooked, remove it from the pan and scoop the insides into a mixing bowl (leave a 1/4"-1/2" edge).

Add the gorgonzola cheese, leaving some extra for the topping.

Now add the cooked quinoa and mix everything together. Season to taste with salt and pepper.

Scoop the mixture back into the squash shells. Make sure you drain the water out of your baking pan first!

Sprinkle the tops with the extra gorgonzola.

Bake 10-15 minutes more on 400 degrees until the cheese has melted and the tops start to brown.

This dish goes great with roasted chicken and asparagus! Look at that beauty!

Please, for your own safety (and for the safety of your children), watch this video before approaching your squash with a butcher's knife.

Here are a few more recipes to try...

WINTER PANZANELLA

Image courtesy of smittenkitchen.com

PASTA WITH BUTTERNUT PARMESAN SAUCE

Image courtesy of simplyrecipes.com

Sweet Potatoes: There's Nothing Finer In All The Land!

Image courtesy of ecosalon.com

My paternal grandparents are excellent cooks. They're what you call 'old school'. I remember going to visit and waking up to the smell of biscuits wafting through the air. These weren't just any old biscuits either. These were the made-from-scratch variety, topped with strawberry jam that Big John had canned himself. To this day, no biscuit has ever held a candle to the ones from my childhood. Big John also grew a lavish garden in the backyard, with everything from muscadine grapes to fresh tomatoes, green beans and squash. As I child, I didn't appreciate the easy access to locally grown vegetables because it meant I had to eat more vegetables (boo), but now I find myself dreaming of having fresh garden picks so readily available (mmm).

Big John and Grandma (over 60 years ago)

Because veggies weren't at the top of my wishlist at the time, my grandparents had a deliciously sneaky way of tricking me into eating them. They'd serve me sweet potatoes, souffle style. Now, we could easily make a list of reasons why you shouldn't eat sweet potato souffle (with the excessive sugar content taking the #1 spot), but I'd like to argue that I could have been eating worse things - like a bag of Doritos or a slice of pizza. Eating sweet potato souffle made me open to the idea of sweet potatoes in general, and by golly, I liked them!

Sweet potatoes are a superfood, and while not quite 'as super' with sugar piled on them, they still have amazing health benefits and should be a part of your diet! Let's take a look at why sweet potatoes should be at the top of your shopping list...

COMPLEX CARBOHYDRATES - Sweet potatoes are packed with complex carbs, which your body uses for energy. The energy in complex carbohydrates is released at a steady pace, making this a great vegetable for those with blood sugar issues.

BETA CAROTENE & VITAMIN A - If you eat a medium sized sweet potato (with the skin), you're consuming 4x the recommended daily value for beta carotene. Beta carotene is your body's main source of vitamin A, which plays a huge role in immune system function and healthy skin, eyes and bones.

FIBER - Sweet potatoes are packed with fiber (even more so when the skin is left on). Fiber keeps your digestive system working properly and can help prevent constipation and colon cancer.

POTASSIUM - The potassium in sweet potatoes works to prevent heart disease, maintain fluid and electrolyte balance, prevent muscle cramps and injuries, and keep the body balanced under stressful conditions.

ANTIOXIDANTS - Sweet potatoes are extremely rich in antioxidants, which fight cancer-causing free radicals and prevent inflammatory problems within the body.

FOLATE - Pregnant women especially need folate to ensure proper development of the fetus. Sweet potatoes are a great way to satisfy that need and indulge in something sweet that's healthy too!

VITAMIN C - A medium sweet potato fulfill's 1/3 of your daily value for Vitamin C, which helps keep your immune system strong and assists in iron absorption.

Image courtesy of midajyf.comze.com

Now I'll spare you the image of me in a sombrero dancing to the Macarena. Instead, I'll act like my age and tell you that I was silently ecstatic when my friend Katie Chabalko introduced me to this recipe combining my first love Mexican with my second love sweet potatoes. Also worth noting: Adam (the meat eater in this relationship) scarfed them down like they were filled with steak. I consider that a small success on my part!

Many thanks to Naturally Ella for this amazing recipe - Chipotle Sweet Potato, Black Bean & Guac Tacos. Once you get through the process of chopping, this is easy to throw together in a flash!

Here's my step-by-step photo version (because I'm not one to measure, you should reference the original recipe for exact measurements)...

Start with the guacamole (this can be prepared ahead of time to speed up things after work). Scoop out the inside
of the avocado and mash in a mixing bowl until it's the consistency you like. Chop the onion and garlic and add
to your avocado mixture.

For a little kick, dice the serrano pepper (or leave this step out if you can't handle the heat). 

Dice the tomato.

Wash and chop the fresh cilantro. Set some whole cilantro leaves aside to garnish the tacos later.

Add the lime juice and salt and pepper to taste. Sea salt gives it a little something extra!

My best guac attempt to date! Now put in the refrigerator for later. Onto the taco filling...

Peel your sweet potatoes (or be awesome and go all in with the skin). Then cut them into small 1/2" squares.
(Apparently, I can't judge measurements and mine were too big. The smaller the better so they'll cook faster).

In a nonstick skillet over medium heat, saute the onions in a little olive oil until they start to soften.

Next, add the sweet potatoes and saute 3-4 minutes on medium-high heat until they begin to soften.

While the sweet potatoes are cooking, grab your sauce ingredients...

...and combine them in a separate bowl.

Pour the sauce over the sweet potato mixture...

...and then pour in the black beans. Turn the heat down to low-medium and continue to cook until the
potatoes are soft and ready to eat.

Fill the taco shells with a generous helping of guacamole, add the sweet potato mixture and garnish with cilantro.
No hot sauce or salsa needed... these things pack a surprising flavor punch!

If you're not keen on the idea of a sweet potato taco, here are a few more recipes to get you going...

Sweet Potato Cream Pasta with Crispy Kale

Healthy Baked Sweet Potato Fries

Peaches: A Tribute To My Roots and My Band

I few years ago, I learned how to play the drums. Adam picked up the guitar. We turned out to be pretty good. So good that we decided to tour the country. We formed a band, and fondly named it 'The Raging Hormones'. We had groupies (how could we not with a name like that?). My stage name was 'Peaches', as a tribute to my Georgian roots. His stage name was questionable, so I'll just keep that to myself. We played in bars, restaurants, out of the back of our station wagon...

Nah... I'm just jerking your chain. We didn't have a REAL band. We had a 'Rock Band' band. How embarrassing is that?!?

What does that have to do with today's post? Not a whole lot other than the fact that I share a stage name with today's amazing fruit, the peach.

Image courtesy of freedigitalphotos.net

Peaches originated in China and slowly made their way to many other places. The Spaniards brought them to the states, including my glorious home state of Georgia. Peaches clearly caught on because they're delicious, BUT they're also pretty good for you too. Peaches...

• Have fewer than 70 calories, and that's for a large peach! - Snack on, my friends!
• Contain about 7% of your day's fiber (based on a 2,000 calorie diet) and help you feel full longer. -  They're tricky little things!
• Are 80% water, which helps flush out your system. - A mini-cleanse, without the pain of a full-on cleanse!
• Help you curb that sweet tooth without jumping for the dessert tray! The natural sugars found in fruit are much easier for your body to process than the added sugars you find in processed foods. - Back away from the dessert table slowly!
• Increase your daily selenium intake, which can put you at less risk of skin cancer. - Sunscreen and peaches!
• Provide additional sources of vitamin A and vitamin C. - A little more help can't hurt!

Those peaces are looking REEAAAALLLLL good about now. They're in season during the summer months, so NOW is the time! When buying peaches, stay away from bruising and look for firm peaches that yield slightly with a little pressure. They also start to smell really nice about the time they are ripe and ready to go!

In addition to snacking on them, here are a few recipes to get your wheels turning...

GRILLED HALIBUT WITH PEACH AND PEPPER SALSA:

http://www.myrecipes.com/recipe/grilled-halibut-with-peach-pepper-salsa-10000001988577/

Image courtesy of myrecipes.com

PEACH GAZPACHO:
http://www.fitsugar.com/Peach-Gazpacho-Recipe-18215699

Image courtesy of fitsugar.com

GRILLED PEACHES OVER ARUGULA WITH GOAT CHEESE & PROSCIUTTO:
http://www.myrecipes.com/recipe/grilled-peaches-over-arugula-with-goat-cheese-prosciutto-10000001809092/

Image courtesy of myrecipes.com