By: Leanne Ely
It’s time for Tricks, Tips and a Recipe! And in honor of this most ultimate summer squash, today we’re giving it the attention it deserves. Sound good?
Zucchinis are packed with beta-carotene, potassium and B vitamins. They also provide fiber and a bit of Vitamin C, but a large zucchini contains only 16 calories!
While zucchini can be used in muffin and loaf recipes, I prefer to eat it in its pure form, simply stir fried as a simple side dish. Oh you know what else is good? Grated zucchini sautéed in olive oil and a bit of garlic with salt and pepper. Absolutely delicious and almost rice-like in texture.
This is one versatile and delicious veggie!
Now, it’s time for your Trick:
If you don’t know what to do with all that zucchini in your garden, grate it up and put it in the freezer, sealed individually in one-cup servings.
Select small to medium sized zucchini if you’re eating them for flavor. The bigger guys start to lose their taste after awhile. They’re okay for purposes like zucchini bread, but they won’t do much for you in a stir fry.
And your Recipe from our new 21 Day Knock Out!
Fried Egg and Veggie Skillet
2 tablespoons coconut oil, divided
1 medium onion, diced
1 large red bell pepper, stemmed, seeded and diced
1 pound zucchini, quartered and thinly sliced
Sea salt and freshly ground black pepper to taste
1 teaspoon fresh chopped thyme
4 large eggs
COOKING INSTRUCTIONS: In a very large skillet over medium high heat, melt half the coconut oil. Add onion, pepper, and zucchini and sauté for 5 to 8 minutes, until tender.
Season with sea salt and freshly ground black pepper to taste. Stir in thyme.
Move the veggies to the outer edges of the skillet and lower the heat to medium. Add the remaining coconut oil. Crack eggs into the center and fry for 1 to 2 minutes. Flip eggs over and fry for an additional 1 to 2 minutes, or until eggs reach desired doneness.
Carefully scoop vegetables out and top with eggs. Season eggs with sea salt and freshly ground black pepper. Serve immediately.
If you want more tasty recipes to help you stay on track and get ready for summer, join me on our new 21 Day Knock Out here!
By: Leanne Ely
I shared some tips with you a couple weeks ago about grilling meats but there’s more to summer barbecue season than burgers and steaks!
Why turn on the stove to cook your veggies when you have a perfectly good hot grill already prepped? Never mind the fact that grilled veggies and fruits taste like something out of Heaven — if you know how to cook them properly!
Here are some of my best produce grilling tips:
Don’t use your veggie peeler. Don’t peel your vegetables before you grill them. Another reason why you need to buy organic produce! You’ll lose the nutrients and much of the flavor if you peel your veggies before they hit the grill. You’ll also get a smokier flavor if you leave the peels on. Remember the clean fifteen list and the dirty dozen when you’re trying to decide where to invest in organic produce.
Precook. Some hardier veggies need a bit of precooking to shorten the time they must spend on the grill. These types of vegetables would include: asparagus, broccoli, beets, artichokes, parsnips, carrots, winter squash and potatoes. Steam them or blanch them until they are only slightly tender, then pat them dry and cook them on the grill. That extra step will make sure the outside and inside of those sturdy veggies are cooked evenly. Vegetables like peppers, onions, eggplant, fennel, tomatoes and summer squash can be grilled raw.
Oil them. Rub a tiny little bit of olive oil (not extra virgin) or coconut oil on your veggies before you grill them. This will help prevent them from sticking to the grill, and it will also help keep them from drying out. Just a little bit because if there’s oil dripping from the food, you’ll experience flare ups.
Soak your fruits. Before grilling fruits, try drizzling them with honey or maple syrup, or soaking them in liquor. Talk about a flavor burst! Especially if you’ll be serving grilled pineapple or pears for dessert. Yes you can grill pears! You can also grill apples, watermelon and peaches. Reach for fruit that is firm and just barely ripe for your best options in fruit grilling.
Indirect heat. When grilling fruits and veggies, you want moderately hot coals or indirect heat. You may need to move them around throughout the cooking process to make sure they cook evenly.
Stick it to them. Skewers are great tools for grilling veggies. It’s tempting to make beautiful kabobs out of meat and veggies but if you want to ensure even cooking, skewer all the same type of veggie per skewer. Cherry tomatoes, mushrooms, chunks of onion and pineapple are all wonderful cooked on skewers.
Use packets. Some veggies don’t lend themselves well to skewers or grill baskets. Peas, beans, sliced peppers, etc. For these lovely foods, try making a packet out of tin foil and cook them that way. This is also a good way to cook potatoes, or to cook other veggies with a sauce or topping of some sort.
There you have it.
Have I missed anything? Do you have anything to add?
By: Leanne Ely
It seems like the more you do to feed your family properly, the harder it is to keep the grocery budget in check.
Using the crock cooker is a great way to stretch a dollar for several reasons.
• You can use tougher, less expensive cuts of meat
• Traditional crock cooker meals like chili and soup tend to go a long way
• The convenience of this appliance saves you from spending money on take out
• Crock cookers use less electricity than stoves
Today, I’m going to share some tips with you to help you save even more money with this beloved kitchen appliance.
Make your own stock. If you know me at all, you know I’m pretty big on making stock. With a slow cooker, you shouldn’t ever have to buy canned or boxed broth again. Simply save up bones (I keep one zipper bag for chicken bones and one for beef), trimmings and juices from your roasts and freeze them until you have enough to fill your crock pot about half full. When you have enough, put them in the crock pot, fill the crock 3/4 full with water and let it cook on LOW for 8 hours or so. Then, you can use this homemade broth in your crock cooker recipes and for other uses.
Cook more than you need. Buy a very large, inexpensive chuck roast. Even if it’s much more than your family needs—as long as it will fit in your crock pot, bring it home with you. Put it in the crock pot, fill the crock cooker half way with water (which I would do only for cheap cuts of meat), and let it cook on LOW for 8 hours. Portion the meat and use it throughout the week in lunches and dinners. You can even freeze some of the meat to take out later in the month.
Buy from the Clean 15 list. Even if you make an effort to buy organic whenever possible, you can save a little bit of money on your grocery bill. Use crock cooker recipes that call for ingredients from the Clean 15 instead of the Dirty Dozen list so you can buy the less expensive, conventionally grown option over organic. (You can learn more about the Clean 15 at ewg.org by the way.) Many Clean 15 items are great for slow cooking, including onions, sweet potatoes and cabbage.
If you’re coming up short on crock cooker meal inspiration, are you in luck!
We have a great promo going on right now on our Crock Cooker Classic and Paleo Menus. Find out more here!
By: Leanne Ely
Most of us are familiar with the common yellow weed that marks the onset of spring and in many parts of the country.
Dandelion greens are the enemy to gardeners everywhere, but these flower bed nuisances are actually real nutritional superstars.
Dandelion greens are very high in vitamins A, B, C and D. They are rich in magnesium, potassium, iron, zinc and calcium. Dandelion greens are commonly used in contemporary herbal medicine because of their diuretic properties. They’re used to suppress appetite and as a digestive aid – dandelion greens are great for gut health.
I know dandelion greens are good for me, but I also love their bitter flavor. I enjoy dandelion greens sauteed in some olive oil, rendered bacon fat or a little butter with garlic, onion and some salt and pepper. They are absolutely delicious served alongside bacon and eggs in the morning. Mmm mmm!
Are you getting hungry for dandelion greens?
Now, it’s time for your Trick!
If your lawn is full of dandelion greens in the spring and you are confident that chemical herbicides have not polluted the soil or air around your home, go ahead and harvest your own! Choose pale green leaves (the pale green leaves are tastiest) and get them before the plant flowers. After the dandelion plant flowers, the greens become more bitter. If you can manage to keep the root in tact with the plant, the greens will last longer in the fridge if you’re not eating them right away.
Wash your dandelion greens thoroughly under running water after you harvest them, or bring them home from the grocery store. Wrap them in damp paper towels and keep them in the fridge for up to a week. You can freeze dandelion greens after they’re cooked.
And your Recipe:
Green Chili Southwest Scrambled Eggs
1 tablespoon coconut oil
3 cups chopped dandelion greens
1 medium onion, chopped
2 large tomatoes, chopped
3 (4-ounce) cans diced green chiles
1 small head cauliflower, cut into florets
1/2 teaspoon garlic powder
Sea salt and freshly ground black pepper to taste
6 eggs, beaten
In a large skillet over medium heat, heat coconut oil. To the oil, add the next 6 ingredients (dandelion greens through garlic powder). Cook for 5 minutes, until vegetables are slightly tender.
In a medium bowl, whisk the eggs and salt and pepper and pour over the vegetables. Reduce heat to low and stir. Cook for 5 to 10 minutes, until eggs are set and vegetables are tender. Serve warm.
by Leanne Ely
You know my motto when it comes to eating fruits and veggies: eat fresh, eat local, eat seasonal. The easiest way to stick to that rule of thumb is to grow your own. Whether you have a big garden out in the yard or a few pots of herbs growing in a sunny window, there is a certain satisfaction and fulfillment that comes from eating what you have grown.
When growing your own food you want to start with a solid foundation and this is your soil. One of the best things you can use is compost. Composting is the process in which you allow, and even assist, nature to break down organic matter into a very nutrient-rich dark dirt-like substance. By learning to compost you cut down on the amount of garbage you throw away and consequently, create wonderful nutrients for your garden.
Back Yard Composting
To start composting in your backyard, you simply need to start a pile. Pick a good location in your back yard, it doesn’t matter if it’s sunny or shady, just make sure it’s accessible to water and that it’s an easy spot to add in leaves, garden and grass clippings. Make sure its at least two feet away from any structure (including fences).
You should shoot for a 60/40 blend of brown cuttings to green and food scraps. If you chop everything up first, your composting will go faster. Each time you add to your pile, add some water; don’t soak it but make sure its dampened. If your food scraps were wet when you put them in the pile, that should be enough moisture.
The next and final thing you need to do to your pile is to turn it occasionally. This will keep the heat more stable and keep the “food” at the center of the pile. It also helps to destroy disease by bringing contaminates to the surface so that the heat can destroy them. This will add oxygen which keeps the micro organisms that are breaking down the compost alive, and it also reduces odor.
Back Porch Composting
You can buy many different types of back porch compost systems or “tumblers”. These work well for smaller yards. With a tumbler it is more important to chop the ingredients that you put in it and keep a good mixture of organic materials, brown materials such as shredded dried leaves. Check your moisture level and turn often. If it starts smelling add more brown materials and mix well.
Regardless of what you put in your compost the more organic, unprocessed items the better. Here’s a quick list to help you get the most out of your composting.
|Brown — 60%
||Green — 40%
||Do Not Add
|Dried leaves (fall leaves)
||Green plant cuttings
||Green grass clippings
||Feces from humans or pets
By: Leanne Ely
When I’m looking at a big rack of dried herbs in the grocery store, I often think of dollar bills chopped up and put into bags. For many dried herbs, you might as well just chop up a few dollar bills and sprinkle them on your food for the amount of flavor they add to anything! (Dried parsley? I don’t think so!)
Fresh herbs are used very frequently in my home. I use them in my salads (chop some fresh dill into a bowl of greens and you may never want to eat it any other way ever again!), my soups, with my roast meats, chicken dishes, sauces and the list goes on and on and on.
Fresh herbs don’t only taste great, but many of these fantastic aromatic little green wonders are just packed with nutrition. Sage, rosemary and thyme are much more than just a Simon and Garfunkel hit! These herbs are extremely healthy for you.
Fresh herbs: the basics
Fresh herbs add a certain something to your dishes that you just can’t duplicate with the dried variety. Once you start you won’t want to go back!
Cooking with fresh herbs can be intimidating at first, but it’s really pretty simple. You figure out which herbs go best with your favorite dishes, and you go from there!
But where do you start?
How about by learning which herbs go with what foods! Here’s a cheat sheet for you:
Basil: Amazing on pizza! Basil is almost peppery in flavor, it’s very fragrant and has a wonderful spicy bite to it. Basil almost a must for any dish containing tomatoes. The little leaves at the top of the bunch will be the sweetest.
Dill: Your fish will never the the same again! This grassy herb with its feathery leaves is often paired with fish dishes and it’s amazing in a vinaigrette.
Mint: If you plant your own mint be VERY careful. It is a prolific plant that can easily overtake your entire garden. It’s wonderful in beverages, with lamb and with peas. It’s also nice to chew on to freshen your breath!
Oregano: This wonderful earthy herb is a must for pizza but it’s also fabulous on eggs! Oregano is the one herb that is actually just as good dried as it is fresh.
Parsley: Parsley is great for everything from freshening your breath to chopping into salads, hummus, guacamole, soup – pretty much anything, really! It lends a nice freshness to anything you put it on. But the dried version? A waste of money.
Thyme: This citrusy herb is wonderful with seafood, poultry and many Mediterranean dishes. Here’s a tip for you! It’s a pain to tear off the tiny little leaves from their woody stems so use fork tines to strip them!
Sage: Another easy one to grow at home, this aromatic herb is just wonderful with duck, turkey and sausage.
Rosemary: One of my favorites, rosemary has a flavor that’s almost like pine. It’s wonderful in meat, soups, stews and even breads.
Cilantro: This one seems to be loved or hated! Popular in Mexican, Asian and Indian cooking, cilantro looks like flat leaf parsley but it’s much different in flavor. Some describe it as tasting soapy!
When you bring your herbs home from the store, rinse them in cold water to remove any dirt or bugs (hey, when you buy organic, it happens!). Store them in water in the fridge, covered with a plastic bag and they should keep for a few days. This method does NOT work with basil. Instead, put it in water and leave it on your counter.
PS – The 21 Day Knock Out is happening!!! I’ll sneak you in, but you gotta come right now!!