Fall & Winter Seasonal Eating

Please see our November 2009 newsletter for tips on eating seasonally during the cooler and cold months.

Recipes:

Chicken Thighs with Maple Mustard Rub in the Slow Cooker
Harvest Stew
Miso Soup
Sweet Potato Fries
Vegetable Soup with Brown Rice
Whipped Roasted Butternut Squash with Fennel and Apples


Chicken Thighs with Maple Mustard Rub in the Slow Cooker

 

-5 to 6 skinless, boneless chicken thighs
-3 tablespoons real maple syrup
-1 ½ tablespoons Dijon mustard
-paprika
-salt and pepper

Mix together maple syrup and Dijon mustard. Rub the mixture all over chicken thighs. Put thighs in the slow cooker, sprinkle with paprika and salt and pepper. Cover, turn slow cooker on “LOW” and cook for 4 hours. Save juices at the bottom of the cooker to spoon over thighs and Whipped Roasted Butternut Squash before serving.

(Makes 4 servings)

Source: Julia Goodhouse, Nurture.


Harvest Stew

 

-2 tbsp olive oil
-12 ounces hot italian sausage (preferably organic), cut into small chunks
-1 onion, peeled
-1 1⁄2 cups crushed tomato
-3 cups chicken stock
-2 1⁄2 lbs butternut squash, peeled, seeded, and cut into 1⁄2 inch pieces
-6 carrots or parsnips, peeled, and cut into 2 inch pieces 1 fennel bulb, trimmed and cut into 1⁄4 inch thick slices
-Winter greens (swiss chard, collards, brussels sprouts), prepared
-2 tsp salt 1/8 tsp freshly ground pepper

Heat oil in saucepan over med heat. Add sausage, stirring until sausage breaks into small pieces and is no longer pink, about 10 minutes. Remove with slotted spoon and set aside.
Pour off all but 2 tbsp rendered fat, and discard. Raise heat to med high, add onions; cook until golden about 4-6 minutes. Add tomatoes, stock, and herbs; simmer over med heat until liquid thickens 20 to 25 minutes. Add sausage, squash, carrots/parsnips, and fennel; cover and simmer until vegetables are tender about 10 minutes. Add winter greens; cook, covered about 5 minutes more. Remove cover, and cook, stirring occasionally until thickens, 10 to 15 minutes more. Adjust seasoning and serve.

(Serves 6)

Source:  Katherine Sumner, www.pureandsimplehealth.org


Miso Soup

 

-3 – 1” pieces of wakame (sea vegetable)
-4 cups water or stock
-1⁄2 cup chopped kale or Swiss chard
-4 tbsp light or mellow unpasteurized miso
-2 scallions, thinly sliced for garnish

Soak wakame in a small bowl of cold water for 5 minutes to rehydrate. Put water in a 4 quart pot, bring to a boil.  Remove wakame from bowl and tear into pieces, removing the spine. Add wakame and swiss chard or kale to soup.    Lower heat, cover pot and let soup simmer 10 minutes, until vegetables are tender.  Turn off heat and dissolve miso into soup and serve. Garnish with scallions. (you can also add 1⁄2 to 1 tbsp of miso to each soup bowl and pour the water/greens/wakame over the miso and stir. Then add the scallions.)

**wakame is a green, leafy sea vegetable which you usually buy dried and then soak in water. It is high in calcium and minerals.

**Unpasteurized miso contains beneficial enzymes and organisms that aid in digestion.

Source:  Katherine Sumner, www.pureandsimplehealth.org


Sweet Potato Fries

 

-2 or 3 sweet potatoes cut lengthwise into “French fry” shape
-1⁄4 cup coconut oil* or olive oil *I usually melt the coconut oil before pouring it over the potatoes
-1 tbsp sea salt

Preheat oven to 425 degrees. Spread a small amount of oil on baking sheet.
Slice the sweet potatoes lengthwise into “French fry” shapes. Put the sweet potato strips in a large bowl and drizzle with oil. Toss well so that each piece is coated. Sprinkle fries with sea salt. Place sweet potato strips in a single layer on prepared baking sheet.  Bake about 20 minutes or until golden brown.  Season to taste.     Cinnamon is yummy! I like to serve them with crème fraiche. Enjoy!

Note: you can substitute almost any other root vegetable – rutabaga, parsnips, carrots, turnips

**Sweet potatoes are rich in beta carotene, and one serving will supply an adult with their daily requirement for vitamin A and 1/3 of their daily requirement for vitamin C. Sweet potatoes are low in calories and high in fiber.

**Coconut oil contains almost 50% of lauric acid, a 12-carbon saturated fat, which the body turns into monolaurin, a substance that may kill parasites, yeasts, viruses and pathogenic bacteria in the gut. Coconut oil may also strengthen the immune system, promote optimal development of the brain and nervous system, protect against cancer and heart disease, and promote healthy bones. Finally, coconut oil seems to be the best fat for ensuring the proper uptake of omega-3 fatty acids into the tissues.

Recipe Source:  Katherine Sumner, www.pureandsimplehealth.org


Vegetable Soup with Brown Rice

 

-2 tablespoons extra-virgin olive oil
-1 large onion, chopped
-1 tsp garlic, minced
-1 cup chopped celery
-1 cup sliced carrots
-1 cup chopped spinach or kale (any green)
-1 cup cooked whole grain (brown rice, millet, quinoa, barley) – optional
-4 cups vegetable or chicken stock (may need to add more depending on how thick you would like the soup)
-1⁄4 cup chopped basil/oregano/thyme (any combination)

Heat oil in Dutch oven over medium heat.  Add garlic, onion, and celery – stirring until translucent – about 5 minutes.  Add stock, carrots, (and any other vegetables you would like to add – i.e. squash, zucchini, broccoli, peas, etc.).  Cook about 5 minutes.  Add whole grain, spinach (or kale), and herbs.  Cook about 5 to 10 more minutes.  Add salt and pepper to taste.

Source:  Katherine Sumner, www.pureandsimplehealth.org


Whipped Roasted Butternut Squash with Fennel and Apples

 

-1 butternut squash, peeled, seeded and cut into 1 ½ inch chunks
-2 fennel bulbs, cored and sliced into 1/2 inch thick slices
-2 green apples, cored, peeled and chopped into 1 inch chunks
-1 sweet onion, cut into 1 ½ inch chunks
-¼ cup extra virgin olive oil
-2 tablespoons butter
-1 orange, juiced
-3 tablespoons cream or milk
-salt and pepper

Preheat oven to 400 degrees. Put squash, fennel, apples and onion onto a large sheet pan or roasting pan. Drizzle olive oil over the vegetables, sprinkle with salt and pepper and toss to coat. Roast vegetables until soft and edges are browning. Transfer vegetables to a food processor fitted with a steel blade. Add butter, orange juice and cream. Process until smooth. Season with salt and pepper. Serve with chicken thighs.

(Makes 4 cups)

Source: Julia Goodhouse, Nurture.