Recipes to Nurture Chapter 4

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Virgil Shepherd
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1 Recipes to Nurture Chapter 4 by Autumn Rose Copyright 2016 Almost any kind of garden greens can be used in a salad. While the most common today are the lettuce, spinach and kale, we also use beet and turnip root leaves! These plants are dual-purpose, offering both greens (tops) and winter storage (roots). We rarely grow lettuce! And yes, we love our root vegetable tops! Is the flavor change something to adjust to? Absolutely! But its worth doing! When harvesting greens from root vegetables, be certain to choose young and tender leaves from the base of the plant. Never take 'em all! Always leave 2/3 of the leaves so plant will continue growing. Well-watered plants will not be bitter, though each has their own distinct flavor. Root vegetables make great potted plants as well, getting two-in-one for your efforts! Green leaf options include and are not limited to the below:

2 Beet Leaves: If purchasing, your best option is to place an order at your local farmer's market If gardening, choose a variety known and used for their greens or you will have a tough and perhaps slightly bitter leaf. To date my all-time fav is the Heirloom Lutz Green Leaf Beet. To harvest, select tender, young leaves and take a few from each root, leaving some to keep the plant alive! Preparation: Cut up leaves as you would lettuce, removing tough stem end Chard: If purchasing, your best options will be found at a local farmer's market If gardening, know that these are cold-hardy leaves. Start in spring and you'll have a steady supply (yes, even through hot weather) until bitter cold temps nip the land! Re-grows quickly and deer won't (usually) eat 'em. Preparation: Cut up leaves as you would lettuce, remove the end of tough stem. Dandelion Greens: If purchasing, they can be found in (some) grocery stores and local markets in leaf mixes. If harvesting yourself, be sure to collect from a spray-free area (roadsides and parks are unsafe). Pick when greens are young and fresh, before flower sprouts. As they grow old bitterness sets in. Kale: If purchasing, it can be found everywhere right now! Buy organic or from a local farmer, if possible! If gardening, start kale in early spring. It will sustain itself throughout the growing year. Winter temps will cause it to go dormant but leaves are hardy and can withstand freezing. The season is over when you've picked the last, snowcovered leaflets from the plant stock! Preparation: Harvest bottom leaves for eating. Remove tough base of stem.

3 Lettuce: Store bought varieties have little nutrition, particularly the common iceberg lettuce that resembles a cabbage head, easily found in the isles of our grocery store. When increasing your intake of greens, don't resort to lettuce. Use it as a filler. If gardening, I recommend leaf lettuce varieties! Also be aware that lettuce is a cold crop and will vigorously seed out in warm weather. Plant only in spring and fall. Lettuce can withstand some freezing. Water well or lettuce may grow bitter. Preparation: remove the outer leaves of lettuce for eating, leaving the center leaflets to continue growing. Chop harvested greens and add to salad. Spinach: If purchasing, buy organic as the other is heavily sprayed. A local farmer's market will be sure to carry spinach in spring or fall. If gardening, know that spinach (other than New Zealand spinach) is similar to lettuce and will go to seed in warm weather. Plant in spring or fall. Preparation: pick leaflets from the bottom of plant and toss into salad. New Zealand spinach leaves are large enough they require chopping, as you would lettuce. Turnip Tops You may have difficulty finding these greens! They are not a favorite of most, the leaves being slightly fuzzy. An order at Farmer's Market may land you some! If gardening, turnips are either planted in spring or fall. We prefer a fall crop so turnip roots can be overwintered in cold storage after we've harvested all the tender leaves! Turnip tops withstand cold and freezing night temperatures, though they are not quite so hardy as kale. In winter, its both kale and turnip greens that make up our salads, sometimes into December! Preparation: pick a few tender base leaves when they are at least 4 inches long. Chop as you would lettuce and toss end stems as they may be a little tough.

4 Green Herbs Some great options for salad additions include (but are not limited to) the following: Basil-pick leaves and chop, adding as much as taste-buds permit! Chives-these tubular stems leave a hot tingle in your mouth. Chop and add to the mix Cilantro-aka Coriander-being strongly flavor, many don't enjoy it. Very beneficial to the body. Dill- a great addition, particularly if topping salad with Ma's Ranch Dressing (see Condiments, Spreads & More). Pick while young or just the delicate leaflets if old. Leave the seed head for canning purposes! Garlic tops-chop off a green or two from each bulb. Add to salad as you would a chive. Green onions-some places have onions growing wild while others will have to plant and harvest early. Chop off some of the green top or pull up when onions are small. Dice and add to greens. Oregano-chop shiny green leaves and add to top of salad. Its another strongflavored herb! Parsley-a relatively mild herb, dice and sprinkle a handful over salad Peppermint-add a minty flavor to your salads by stripping some leaves from stems and adding to the mix

5 Green Salad Additives If you think salad sound boring, it is likely that you haven't had a real salad yet! While the base is composed of greens, there are many other things that can be added! Apples-chop an apple in half, tucking one part away in the refrigerator. Core the remaining half and grate. Apple pairs beautifully with grated beet and carrot. Top salad and eat immediately or apple will begin losing its healthful properties. Berries-frozen or fresh, berries make a delicious salad when covered in a raw honey dressing! Add blackberries, saskatoons (aka serviceberries), raspberries, blueberry, strawberry, currants or any other that is to be had! Eggs-boiled or poached, my favorite breakfast is a leafy salad with beets and carrots, slathered in a a garlicky salad dressing with 2 poached eggs on the side, perhaps a sausage patty or two! Fermented Vegetables: green salad topped with homemade sauerkraut is a favorite! You can also ferment whole carrot stick, celery and beets. Grate and add 'em to the salad. Meat: whether leftover roast, steak, chicken, turkey or meatballs, dice 'em up and add to salad for a kick of protein! Raw Nuts: adding nuts just before eating is another way to add nutrition to your salad! Almonds, cashews, hazelnuts, walnuts, whatever you fancy! Make certain they are raw, not roasted or salted. Root Vegetables: grate root vegetables and members of the cabbage family for easy chewing and even easier digestion! Carrots, beets, parsnips and turnips are the

6 popular choice, adding color and a wonderful flavor. Vegetables: a bit of broccoli, cabbage or cauliflower will hardly be noticed in the salads! Grating makes it easy to chew! Vegetable Protein: cooked beans as a topping or algae powders (spirulina is a favorite) will give you a protein boost! As you can see, options are almost limitless! Choose one or two and add 'em your salad this week. Decide which are your favorites and come up with a 'best' homemade salad! Nutritious Green Salad Ingredients: Salad bowl filled greens of choice 5 broccoli florets 3 cauliflower florets 2 grated carrots ½ of a grated beet 1 organic bell pepper 4 green onions 1 handful parsley hemp heart seeds Directions: dice veggies and layer with greens. Sprinkle hemp hearts over each individual serving. Slather in a dressing. Need more protein? Add a boiled egg or some spirualina powder!

7 Raw Detox Salad (Large) Ingredients 10 C loosely packed greens 2 C grated carrot 2 C grated beets 1 C frozen blueberries or saskatoons ½ C grated apple ½ C walnuts ¼ C sweet purple sauerkraut favorite salad dressing Directions: chop greens to desired size. Grate apple and root vegetables. Mix 'em + berries into greens. Top with grated apple, walnuts and favorite dressing! Simple Protein Salad Ingredients: 6 C loosely packed greens ½ C grated carrot ½ C grated turnip ¼-½ C diced chicken ¼-½ C cooked kidney beans (or your favorite) optional- ½ C homemade, live culture cheese OR 2 hard boiled eggs salsa salad dressing Directions: Chop your choice of greens until you have a loose 6 C. Grate root vegetables and cheese (if using). Dice chicken and toss in some kidney beans (or your favorite). Combine everything and dish into your bowl. Top with salsa and salad dressing. Enjoy!

8 Hearty Green He-Man Salad Ingredients: salad bowl filled with greens of choice 2 organic bell peppers 8 organic cherry tomatoes 2 grated carrots 4-5 broccoli florets 5 fresh mushrooms 4 green onions 2 C flavored and seasoned burger meat 4 boiled, pickled eggs salsa pickled banana peppers 2 C kidney or black beans Directions: dice veggies and layer with greens. Place burger meat, eggs, salsa, peppers and corn chips in their own bowl. Let each one man his own plate!

Recipes to Nurture Chapter 1

Recipes to Nurture Chapter 1 by Autumn Rose Copyright 2016 Fruit and fruit-based goods compliment the family breakfast table in many ways! Syrup or sauce toppings for pancakes or french toast, frozen berries