CSA Sign Ups!

The clock is ticking for signing up for the CSA! If you're interested in joining Fresh Gatherings' Harvest Community Supported Agriculture (CSA) program, contact veggie@slu.edu or call (314) 977-8523.  Spaces are limited, and we would love to have new members.  Not sure if you're ready to commit?  No problem - just contact us and get all your questions answered!




Image: office.microsoft.com

3.14 Pi Day!

Happy Pi Day to one and all! 

 

The number pi (π) is a mathematical constant that is the ratio of a circle's circumference to its diameter.  This ratio is approximately equal to 3.14159.  All the world over, folks celebrate this constant each year on March 14th - 3.14.  If you are spending Pi Day in St. Louis, you are in luck - one of the city's gems is Pi Pizzeria.  This restaurant has mouth-watering deep dish pizza that could make a Chicago native claim this to be his favorite pizza.  To celebrate the holiday and its fifth birthday, Pi Pizzeria is offering great specials all week long - check them all out at their blog.  

Not able to check out Pi's festivities?  Bake your own pizza and enjoy Pi Day! 

Images: Pi Logo, Pi Pizza  

CSA Q&A

Don't forget that Fresh Gatherings' Harvest CSA program is now accepting membership agreements for the 2013 season!  Still on the fence?  Here's a quick FAQ guide to help you decide!

Q: How long does Fresh Gatherings' Harvest run?
A: The 2013 Fresh Gatherings' Harvest season begins Friday, May 17 and runs through Friday, October 25, for a total of 24 weeks.

Q: How much does it cost to become a member? 
A: Members choose to sign up to either a half share or a full share.  A half share costs $550 ($22.92/week) and a full share costs $850 ($35.42/week).  This price includes all the locally grown food, labor expenses for our CSA employees, plus a small fee for packaging supplies.

Q: How many people does a share feed? 
A: In general, half shares feed 2-4 people per week, while full shares feed 4-8 people per week, depending on your weekly vegetable consumption.

Q: Will I be able to feed my family with the food I pick up every week?
A: There are mainly fruits and vegetables in the shares.  When you come to pick up your CSA share each week in Fresh Gatherings, there will be the Fresh Gatherings' Harvest Market where additional goods will be available for purchase, as a supplement to your CSA share.  Goods for sale include ground beef and turkey, milk, eggs, yogurt, rice, bread (made in-house at Fresh Gatherings Cafe), popcorn, and additional seasonal produce - all of which is locally grown or produced.  One stop on a Friday evening will have many of your weekly need covered.  

Q: Where does the food come from? 
A: The produce comes from a handful of farmers in the greater St. Louis area.  Past farmers that have contributed to our CSA shares include: Berger Bluff Farm, Yoder Farm, Yellowwood Farms, Buttonwood Farm, Theis Farm, Lee Farms, Ozark Forest Mushrooms, Weidner Farm, Echo Valley Orchard, Blue Heron Orchard, St. Isadore Farm, and SLU's very own Gardens to Tables Teaching Farm (located 2 blocks from the CSA pickup location)!

Q: How do I pick up my share each week?
A: CSA members pick up their produce each week at Fresh Gatherings' Cafe which is located in the Allied Health Professional Building on SLU's Medical campus.  The shares will be available for pick-up on Fridays from 3:30 PM until 6 PM.    

Q: How do I sign up?
A: If you are interested in joining Fresh Gatherings' Harvest for the 2013 season, we ask that you contact the Department of Nutrition and Dietetics at veggie@slu.edu.  We will invite you to informational meetings held at Fresh Gatherings, answer any other questions you may have, provide you with a membership agreement that all members are required to sign, and process payments.  (We accept cash, credit cards, checks, and Flex dollars.)

Q: When do I need to decide?
A: Commitments for the 2013 season must be made by Monday, May 6, 2013.  

Images from the SLU Garden Archives:
Late Spring Strawberries,
Jalapenos and Tomatoes,
Beans, beans, beans

Planting the Seed...

The growing season is upon us!  Cool weather crops are starting to be planted and soon enough farmers markets will be in full-swing.  But why wait for someone else to grow your food for you?  This year, try growing your own!  Unsure of where to get started?  Here are some helpful tidbits for you!

1. Plan your garden
     One of the most important aspects of planting your garden is knowing what you'll grow!  Especially if you're limited on space, planning out what you'll be planting where and when in the season can make a huge difference. Mother Earth News, Gardener's Supply, Territorial Seeds, and Garden Planner Online all have online programs to help you plan out your garden. 

2. Plan for the seasons 

      This goes along with planning your garden.  Be sure to take into consideration when the plants can thrive in your region.  For example, spinach tends to be a spring and fall crop - planting it in the heat of the summer won't work!  Your local extension office has lots of great information about when it is best to plant in your area. 

3. Buy your seeds (or seedlings)
      Local garden centers will have lots of seeds and seedlings to purchase.  If you want to start your own seeds, it's not too late for many crops.  Johnny's Selected Seeds, Burpee, Territorial Seed Company, Baker Creek Heirloom Seeds, High Mowing Organic Seeds, Jung Seed, and Botanical Interests are all places to check out that have seeds to purchase.  Thumbing through their seed catalogs are great ways to discover new and different varieties of veggies. 

4.  Keep learning
      During the growing season some things may come up that you have not experienced, like having little critters snack on your plants.  There is so much information on the internet where you can turn to do some research, but ask people!  Use your community resources like the local botanical garden, master gardeners, or other local gardening organizations to help get your questions answered. 

5.  Have fun!
      Enjoy your time spent growing your own food.  In the words of Jerry Greenfield (co-founder of Ben & Jerry's ice cream), "If it's not fun, why do it?"

Images: Garden, Seeds, Garden Books, Ben & Jerry's

CSA Meeting TONIGHT!

Calling all interested Fresh Gatherings' Harvest CSA members!

There will be an informational meeting tonight at 5:30 PM in Fresh Gatherings Cafe tonight!  Anyone is welcome to come learn about the program.  We will clarify details of the program and answer any additional questions at this time.  If you are unable to attend and are still interested, there will be additional meetings on Monday, March 25th and Tuesday, April 30th.  Limited space in our CSA program is available, so contact veggie@slu.edu if you are interested in becoming a member!

Fresh, homemade snacks will be available!

Image:  Week 7 2012 Full share, Fresh Gatherings' Harvest CSA

Sign up for Fresh Gatherings' Harvest CSA!

It's that time of year again! 

 

 

Fresh Gatherings' Harvest CSA program is now accepting commitments for the 2013 season!

Fresh Gatherings'  Harvest is a community supported agriculture (CSA) program that partners with local farmers to supply you with quality, local produce. For those of you who are not familiar with Fresh Gatherings, it is a sustainable café located in the Allied Health Professional Building on Saint Louis University’s Medical campus. We are run by the Nutrition and Dietetics department within the Doisy College of Health Sciences. Our goal is to support local farmers, run our café in an eco-friendly way, and provide you with the best of what St. Louis offers. The mission is to eat locally and impact globally.

 

This year we are extending from 20 weeks to 24 weeks, running from Friday, May 17 through Friday, October 25.  We have half an full sized shares available. Interested in becoming a member?  Contact veggie@slu.edu for more information! 

Images: Week 8 2012 Full share, Fresh Gatherings' Harvest CSA

                Week 11 2012 Half Share, Fresh Gatherings' Harvest CSA

National Banana Bread Day

February 23 is National Banana Bread Day!

To celebrate, here are some facts, courtesy of HealthDiaries.com, about the #1 fruit of the USA!

• An individual banana is called a finger.  A bunch of bananas is called a hand. 
• The word banana comes from an Arab word banan, meaning finger. 
• The banana "tree" is not really a tree, but a giant herb.  The banana is the fruit of this herb. 
• It is believed by many experts that bananas were the first fruit cultivated by humans.
• Alexander the Great first came across bananas in India in 327 B.C.
• Bananas were introduced to the United States at the 1876 Philadelphia Centennial Celebration, where they were sold wrapped in foil for 10 cents each.  
• Worldwide, bananas are the fourth largest fruit crop. 
• About 50% of people who are allergic to latex are often also allergic to bananas.
• In Uganda, bananas are such a big part of the diet that the same word, matooke, is used for both "food" and "banana."
• The banana split was invented in 1904 by 23-year-old David Evans Strickler, an employee at the Tassel Pharmacy soda fountain in Latrobe, Pennsylvania.  

...And to celebrate, here's a recipe for to make on Saturday - National Banana Bread Day!
 

Banana Banana Bread

Ingredients

• 2 cups all-purpose flour
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup butter
• 3/4 cup brown sugar
• 2 eggs, beaten
• 2 1/3 cups mashed overripe bananas

Preparations 

1. Preheat oven to 350 degrees F.  Lightly grease a 9x5 inch loaf pan. 
2. In a large bowl, combine flour, baking soda, and salt.  In a separate bowl, cream together butter and brown sugar.  Stir in eggs and mashed bananas until well blended.  Stir banana mixture into flour mixture; stir just to moisten.  Pour batter into prepared loaf pan.
3. Bake in preheated oven for 60 to 65 minutes, until a toothpick inserted into center of the loaf comes out clean.  Let bread cool in pan for 10 minutes, then turn out onto a wire rack.  Makes 1 loaf.  

Note: Try adding cinnamon or nutmeg to spice the banana bread up.  Or, try some add-ins like chocolate chips, nuts, or dried berries!

Recipe courtesy of AllRecipes.com

Images: Bananas, Banana Bread

Chocolate Mint Day!

February 19th is Chocolate Mint Day!

There is little that beats the classic combination of chocolate and mint.  From ice creams to cookies to candy bars, there are endless ways to enjoy this mixture.  Few may know, but Chocolate Mint is actually a variety of mint - you can grow it yourself! 

Chocolate Mint smells like a peppermint patty - cool, refreshing mint wrapped up in smooth chocolate.  The mint family is full of fast-growing plants that love to spread out.  Being a variety of mint, Chocolate Mint has a tendency to take over a growing space.  Unless you have an isolated area or don't care if it creeps around your yard, try planting it in a pot to help contain it.  Harvest it regularly by pinching off the tops of stocks - this will keep it growing!  Use Chocolate Mint in tea (mint helps with digestion), try adding some sprigs while you eat fresh strawberries, or muddle it when you make your next mojito!

If you're not feeling like snacking on Chocolate Mint leaves this day of celebration, no worries!  Here's a recipe for a sweet treat:

Low Calorie Chocolate Mint Cookies

Ingredients

•  1 cup all-purpose flour
• 1/3 cup unsweetened cocoa
• 1/2 teaspoon baking powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon salt
• 5 Tablespoons butter, softened
• 3/4 cup sugar
• 1 large egg
• 1 teaspoon vanilla extract
• 1/4 cup mint chocolate chips (or mint M&M's)

Preparation

1. Preheat oven to 350 degrees F. 
2. In a large mixing bowl, combine the dry ingredients (flour through salt).
3. In a separate bowl, cream the butter and sugar together on high speed for about 2 minutes.  Add the egg and vanilla, and beat until well-combined.  Add the flour mixture, 1/4 cup at a time, and mix until combined.  Fold in the mint chips.
4. Drop the dough by teaspoon-fulls onto a large baking sheet coated with cooking spray.
5. Bake for 10-12 minutes, or until no longer doughy.  Cool completely on a wire rack.  Makes 2 dozen.

Recipe courtesy of About.com 

Images:

Chocolate Squares and Mint
Chocolate Mint Plant
Chocolate Mint Cookies

National Pancake Week

The week of February 10-16 is National Pancake Week!  In honor of this wonderful week, here are some pancake recipe tips for you, followed by a recipe for fluffy pancakes!

Preheat the oven to 200 degrees F and have a baking sheet or heatproof platter handy.  If you have limited space and can only make a couple pancakes at a time, flip them onto the baking sheet and pop them in the preheated oven to stay warm!

Swap out 1/4 cup applesauce for one egg. 

Did someone drink the last of your milk when you were just about to use it in your pancake recipe?!  No problem - use water instead!

After your pour the batter on the griddle, cook until the surface of the pancakes have some bubbles and a few have burst before you flip to cook the other side. 

Good Old-Fashioned Pancakes

Ingredients

• 1 1/2 cups all-purpose flour
• 3 1/2 teaspoons baking powder
• 1 teaspoon salt
• 1 Tablespoon white sugar
• 1 1/4 cups milk
• 1 egg
• 3 tablespoons melted butter (or vegetable oil)

Preparation

1. In a large bowl, sift together the flour, baking powder, salt, and sugar.  Make a well in the center and pour in the milk, egg, and melted butter (or vegetable oil); mix until smooth.
2. Heat a lightly oiled griddle or frying pan over medium high heat.  Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.  Brown on both sides and serve hot. 

Recipe Courtesy of AllRecipes.com

Valentine's Dessert

With St. Valentine's Day upon us, show someone you love how much you appreciate them by making this dessert.  Don't have enough time to make pudding from scratch?  Just make the pomegranate compote on your own and use a mix for the pudding!

New to using pomegranates?  No worries - here are some tips to get you going:
To seed a pomegranate, fill a large bowl with water.  Lightly score the fruit into quarters from crown to stem end, cutting though the skin but not into the interior of the fruit.  Hold the fruit under water, break it apart and use your hands to gently separate the plump seeds (arils) from the outer skin and white pith.  The seeds will drop to the bottom of the bowl and the pith will float to the surface.  Discard the pith.  Pour the seeds into a colander.  Rinse and pat dry.  Seeds can be frozen for up to 3 months.  

Valentine's Vanilla-Pomegranate Parfaits

Ingredients
  Pomegranate Compote

• 2 Tablespoons sugar
• 2 teaspoons cornstarch
• 1 cup pomegranate seeds 
• 2/3 cup pomegranate juice
• 1 Tablespoon lemon juice

  Pudding

• 1 cup low-fat milk
• 3/4 cup half-and-half
• 1 vanilla bean, halved lengthwise, or 2 teaspoons vanilla extract
• 1 large egg
• 1 large egg yolk
• 1/3 cup sugar
• 1 1/2 Tablespoons cornstarch
• 1 Tablespoon butter
• 1/2 cup pomegranate seeds for garnish
• 6 mint sprigs for garnish

Preparation

1.  To prepare compote:  Mix 2 Tablespoons sugar with 2 teaspoons cornstarch in a small saucepan.  Add pomegranate seeds, pomegranate juice, and lemon juice; stir to combine.  Bring to a boil over medium-high heat and cook, stirring, until syrupy, about 5 minutes.  Transfer to a small bowl.  Refrigerate while you prepare the pudding. 
2.  To prepare the pudding:  Combine milk and half-and-half in a medium heavy saucepan.  Scrape in seeds from vanilla bean (or add vanilla extract).  Bring to a simmer over medium heat.  Remove from the heat, cover and let steep for 5 minutes.  
3. Meanwhile, whisk egg, egg yolk, 1/3 cup sugar and 1 1/2 Tablespoons cornstarch in a medium bowl.  Reheat the milk mixture just until steaming.  Carefully whisk one-third of the steaming milk into the egg mixture.  Pour the egg-milk mixture back into the pan.  Cook over medium heat, whisking constantly, until very thick, 2 to 3 minutes.  Remove from heat and whisk in butter.
4. To prepare parfaits: Divide the pomegranate compote among six 6-ounce (3/4 cup) parfait glasses, ramekins, or other small dessert cups.  Spoon the pudding mixture over the compote.  Cover and refrigerate until the pudding is well-chilled and firm, at least 3 hours.  To serve, garnish each parfait with pomegranate seeds and a mint sprig, if desired.
5. To make ahead, prepare the compote (Step 1), cover, and refrigerate for up to 1 day.  Cover and refrigerate parfaits for up to 8 hours.  

Recipe Courtesy of EatingWell.com

White Bean Delight

If you're looking for an easy, new favorite recipe, look no further.  This recipe takes a quick 35 minutes until it's ready to come out of the oven.  Try this out some night when you're thinking macaroni and cheese sounds good!  Or, make this dish whenever you have a minute and store it covered int he refrigerator for up to 4 days.  Reheat covered in a 350 degrees F oven for about 20 minutes. 

White Beans with Cheese and Basil

Ingredients

• 1 1/2  cans (14-19 ounces) cannellini or other white beans, drained, 1/3 cup liquid reserved
• 1 Tablespoon olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/8 teaspoon ground black pepper
• 1 1/2 tablespoons chopped fresh basil
• 3 Tablespoons grated Parmesan or Romano cheese

Preparation

1. Preheat oven to 425 degrees F. 
2. Place the beans and reserved liquid in a large mixing bowl and partially mash the beans against the side of the bowl with a wooden spoon.  Stir in the oil, salt, garlic powder, and pepper.  Mix in the basil.  Place in shallow 2 to 3 cup baking dish, and sprinkle with the cheese.  Bake until bubbling, 15 to 20 minutes.  Serve hot or warm.  Yields 6 servings. 

Recipe courtesy of OrganicGardening.com

Grow Your Own

Interested in growing your own food but unsure of where to start?  Have you been growing your own food, but are looking for others who are doing the same?  Are you interested in starting a community garden in your own neighborhood?  If you're asking yourself these questions, or maybe similar ones, register now for Gateway Greening's 4th Annual Saint Louis Community Garden Summit!

 Gateway Greening is a local nonprofit organization working to spread community and youth-focused gardens across the St. Louis area.  Come join Gateway Greening as they welcome national experts on community gardening, horticulture, and community development.  Participate in networking opportunities with gardeners and people working in sustainable practices across the region.  Attend breakout sessions throughout the afternoon.  Learn, dream, discover new things and meet new people!

The event is coming up on Saturday, February 16th from 9am-4pm at St. Louis University High School.  There is a small fee to attend, with a discount if you are a community gardener yourself!  Check out Gateway Greening's website for more information, and to register!

Super Healthy Stuffed Mushrooms

These mushrooms can be stuffed and ready for the oven several hours in advance, just keep them refrigerated until you're ready to bake and serve them.  Just heat them for an extra 5 or so minutes in the oven if you do refrigerate first.  

Ultimate Stuffed Mushrooms

Ingredients

• 20 fresh mushrooms (local cremini mushrooms or white button will work best!)
• 3 Tablespoons butter
• 2 Tablespoons finely chopped onions
• 2 Tablespoons finely chopped red peppers
• 14 whole wheat crackers, finely crushed (about 1/2 cup)
• 2 Tablespoons grated Parmesan cheese
• 1/2 teaspoon Italian seasoning

Preparation

1. Preheat oven to 400 degrees F. 
2. Remove stems from mushrooms.  Finely chop enough stems to measure 1/4 cup.  Discard remaining stems or refrigerate for another use.  (Here's a trick: Use a melon baller to carefully scoop a little mushroom flesh from each mushroom cap after removing the stem.) 
3. Melt the butter in a large skillet on medium heat.  Add chopped mushroom stems, onions and peppers; cook and stir until tender.  Stir in cracker crumbs, cheese and seasoning; spoon into mushroom caps. (Another trick: use the melon baller to easily scoop the filling mixture into the mushrooms!)  Place stuffed mushrooms on a baking sheet.
4. Bake 15 minutes or until heated through. 

 Recipe courtesy of Kraftrecipes.com

 

Super Healthy Baked Buffalo Wings

Skip the frying this Super Bowl Sunday - these wings are baked to perfection! Be sure to leave enough time to let you wings marinade for 30 minutes, then bake for about another hour.   

Baked Buffalo Wings

Ingredients

• 3 pounds drumlettes and wings
• Kosher salt and freshly ground pepper
• 1 Tablespoon butter
• 6 sprigs fresh thyme
• 10 garlic cloves, crushed
• 3/4 cup hot sauce

   For the blue cheese dip:

• 1 cup low-fat (plain) Greek yogurt
• 1/2 cup blue cheese crumbles  
• Scallions to garnish 

Directions 

1.  Preheat oven to 375 degrees F, and lightly grease an oven-proof pan. 
2. In a large bowl, generously season drumlettes and wings with kosher salt and freshly ground black pepper. 
3. In a saute pan over low heat, melt butter.  Add thyme and garlic to allow to simmer for 3 minutes.  Once thyme and garlic become aromatic, add hot sauce and stir. 
4. Pour entire mixture over chicken and toss to coat.  Allow wings to marinate in the fridge for about 30 minutes. 
5. Meanwhile, combine blue cheese and low-fat Greek yogurt in a small bowl.  Mix well, and refrigerate. 
6. Transfer chicken to oven-proof baking dish and place in the oven.  Bake 30 minutes; with tongs or a fork, flip and baste wings. 
7. Bake for 25 minutes more, occasionally basting wings while they're in the oven. 
8. Remove pan from oven, and allow wings to slightly cool in pan.  Baste with juices, and serve with blue cheese dip!

Serves 6. 

Recipe Courtesy of FitSugar.com

Super Healthy Garlic-Herb Dip

Today's Super Healthy Super Bowl snack uses lots of fresh herbs in a dip that is a perfect compliment to cut-up veggies.  You can prepare it up to a day ahead, leaving lots of time for the day-off cooking you may want to do for your Super Bowl party!

Creamy Garlic-Herb Dip

Ingredients

• 1/2 cup (4 ounces) 1/3-less fat cream cheese (Neufchatel)
• 1/4 cup buttermilk
• 2 Tablespoons minced fresh chives
• 1 Tablespoon minced fresh parsley
• 1 teaspoon grated lemon rind
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper 
• 1 small garlic clove, minced
  

Preparation

1. Combine all ingredients in a bowl; beat with a mixer at high speed for 2 minutes or until smooth. 
2. Serve with cauliflower and broccoli florets, carrot and celery sticks, and bell pepper strips.

Yield: 3/4 cup (2 tablespoons/serving)

Recipe Courtesy of Cooking Light, via MyRecipes.com

  

Super Healthy Seven-Layer Dip

Here's another recipe to help keep your Super Bowl celebration super healthy! Serve this dip with baked pita chips or baked tortilla chips.

Seven-Layer Dip

Ingredients

• 2 cups chopped romaine lettuce
• 2 avocados, mashed well
• 1 cup low-fat (plain) Greek yogurt
• 2/3 cup black beans
• 1/2 cup diced tomatoes
• 1/2 cup shredded cheddar cheese
• Sliced black olives and scallions to garnish

Preparation

1. Spread chopped romaine lettuce at the bottom of a large bowl. 
2. Add avocado layer on top, and smooth out with a spoon to even height.
3. Spoon Green yogurt layer, and smooth if necessary.
4. Layer black beans, then diced tomatoes on top. 
5. Sprinkle cheese, and add olives and scallions.  

Serves 8.

Recipe Courtesy of FitSugar.com

Super Bowl becomes Super Healthy!

As the culmination of football season is upon us, here is the start of our Super Healthy Series to help you prepare for the Super Bowl coming up this Sunday!  Not sure where to find local ingredients this time of year?  Be sure to check out City Greens Produce on Friday, Clayton Farmers Market on Saturday morning, or Local Harvest Grocery any day of the week.

Here are some tips, courtesy of SparkPeople to help you have healthier party fare at your Super Bowl bash!
Check out the recipe at the end to apply some of the new tips to the dip!

Ditch the Chips

• When serving dips, try a more nutritious option instead of greasy, fried potato chips. Some ideas:
• Grilled chicken or tofu chunks (Try local St. Louis Chef Dan Brewer's tofu made with non-GMO, Missouri-grown soybeans!)
• Broccoli or cauliflower, steamed or raw
• Bite-sized chunks of crusty, whole-grain bread
• Small whole-wheat pretzels
• Pita chips
• Baby carrots
• Bell peppers, sliced into strips or cut into triangles
• Inner leaves of Romaine lettuce

Dip Tips: Substitute!

• Instead of using store-bought or traditional homemade chip dip, try some new substitutions that will help cut some of the bad stuff, without compromising flavor.   
• Use light mayo instead of regular, neufchatel cheese instead of cream cheese, skim milk instead of whole milk, and plain Greek yogurt instead of sour cream.
• Swap pureed white beans for half the mayo in creamy dips.
• Use regular or low-fat mayonnaise for half of the recipe, and replace the other half with reduced-fat sour cream (or Greek yogurt!).  One cup of lower-fat sour cream will provide all the flavor and texture of mayonnaise but cut 1,300 calories and 150 grams of fat from the whole batch.

Don't Leave Dip Pair-a-dice

Even if you have healthier dips available, keep in mind when you're perusing the snack table that one serving of dip is about 1 ounce (about 2 tablespoons) - about the size of a pair of dice.  Just remember with dips to stay in the pair-a-dice rule and you won't over indulge.

Creamy Spinach and Feta Dip 

Ingredients

• 6 ounces nonfat, plain Greek yogurt
• 3/4 cup crumbled feta cheese
• 2 ounces neufchatel cheese, softened
• 1/4 cup low-fat sour cream
• 1 garlic clove, crushed
• 1 1/2 cups finely chopped fresh spinach
• 1 Tablespoon fresh dill
• 1/8 teaspoon black pepper

Preparation

1. Place yogurt, feta cheese, cream cheese, sour cream, and crushed garlic clove in a food processor; process until smooth.  Spoon yogurt mixture into a medium bowl; stir in spinach, fresh dill, and black pepper. Cover and chill.  

Recipe courtesy of Cooking Light via MyRecipes.com

Mushroom "Alfredo"

Looking for a quick weeknight meal?  Here's a recipe featuring nutritional yeast as one of the ingredients that makes this dish lighter and healthier than its original form.

Mushroom "Alfredo"

Ingredients

• 8 ounces whole wheat penne or other medium pasta shape**
• 2 tablespoons extra-virgin olive oil
• 1/2 pound mixed mushrooms, trimmed and sliced**
• 3/4 teaspoon fine sea salt, divided
• 4 cloves garlic, minced**
• 7 tablespoons sliced almonds, divided
• 2/3 cup plain unsweetened almond milk (or skim milk)
• 2 tablespoons nutritional yeast
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons chopped fresh parsley

Preparation

1. Cook pasta according to package directions until al dente.  
2. Meanwhile, heat olive oil in a large, deep skillet over medium-high heat.  Add mushrooms, sprinkle with 1/2 teaspoon salt and cook, stirring frequently until browned, about 8 minutes.  Stir in garlic and cook 2 more minutes.  
3. Toast 3 tablespoons of almonds in a small skillet set over medium heat, shaking the pan frequently,  until just browned, 3 to 4 minutes.  Set aside.  In a blender, combine remaining 4 tablespoons untoasted almonds, almond milk (or skim milk), and nutritional yeast; blend until very smooth, about 1 minute.  
4. Drain pasta and add to the skillet along with the milk mixture, pepper, and remaining 1/4 teaspoon salt.  Toss until combined and serve sprinkled with parsley and toasted almonds.  

**these ingredients are available at City Greens Market this Friday from 10-5!

Recipe courtesy of Whole Foods Market

Nutritional Yeast: Your New Best Friend

Don't be thrown off by the name "nutritional yeast."  This tasty product has been used for ages - particularly among the vegan and vegetarian community - but is becoming increasingly popular among omnivores.

Nutritional yeast is essentially yeast - the kind that helps bread rise.  However, it does not taste like yeast.  The strong, beer-like flavor is substituted for a nutty, cheesy one once the active yeast has been deactivated. This deactivation process kills the yeast with heat, then it is crumbled into flake or powdered form.

 

Its name is very appropriate - nutritional yeast is a great source of protein, containing essential amino acids; it's full of vitamins, especially B-complex vitamins (and is often times fortified with vitamin B-12), and it's low in fat and sodium.

Not sure how to use nutritional yeast?  No problem.  You can start out using it as a cheese-flavor substitute - think of swapping out your grated parmesan cheese for some nutritional yeast flakes to sprinkle on pasta and pizza.  It can be used as a flavored thickening agent when making gravies, sauces, and macaroni and cheese dishes.  Use it with olive oil, apple cider vinegar, and tahini (sesame seed paste) to make a homemade salad dressing.  The possibilities are endless!

If you're in the market for some nutritional yeast, Bob's Red Mill sells it, which may be available in your grocery store.  Otherwise,  local health food stores tend to carry it in bulk.  St. Louis residents frequent Local Harvest for their nutritional yeast fix.

Go forth and discover your favorite use for nutritional yeast!

Sources: BulkFoods.com and Huffington Post 

Happy New Year!

As we welcome a new year into our lives, many of us resolve to make positive changes to better ourselves and those around us.  Here are a few ideas for those who are still working on the perfect new year's resolution for 2013:

Support local businesses - Whether you have a baby shower, birthday, anniversary, or a special Tuesday to buy a gift for throughout the year, try shopping at a local business rather than a big chain store.  Places like the Delmar Loop and  South Grand are perfect places to find unique treasures.  For everyday household supplies, explore stores like Home Eco and Local Harvest.  

Shop at a farmers market at least once a month - This ties back to supporting local businesses.  Of course, support your local farmers too!  There are so many farmers markets in the greater St. Louis area, and some of them are even open in the winter.  Summer farmers markets will start up in April and May, but until then, some foodies' winter wonderlands are:  

• Clayton Farmers Market (8:30 a.m. - 12:30 p.m. the first Saturday of the month, Dec. - April) 
• St. Louis Community Farmers Market (9 a.m. - 1 p.m. the second Saturday of the month, November - April)
• Ferguson Farmers Market at St. Stephen's (9-11:30 a.m. the third Saturday of the month, November - April)
• Maplewood Farmers Market (9 a.m. - 1 p.m. Nov. 17, Dec. 22, Jan. 26, Feb. 23, Mar. 30)
• City Greens Produce Market (10 a.m. - 5 p.m. Fridays through April)

Try one new recipe a week - Use those fresh in-season foods to create your latest culinary masterpiece.  Finding a new-to-you recipe is as simple as doing a search online for "recipe using _____."  Lots of times the recipes on websites will have level of difficulty as well as reviews from other cooks.  Or you can visit your local library and check out a cookbook you've never thumbed through before.  (If you don't have a library card, consider adding that as a resolution!)  If you're feeling brave, try experimenting with different cuisines.  The sky is the limit with new recipes!   

Dine out at local ethnic restaurants - Cure those monthly (or in others' cases, weekly!) I-Need-A-Vacation Blues with an exotic meal.  St. Louis has loads of ethnic restaurants bringing food from all over the world to the Gateway City.  Use the website Urbanspoon to search for restaurants by location, cuisines,  and special restaurant features.  Never had Ethiopian food before?  Branch outside of your comfort zone to discover what could become your new favorite food, and don't be afraid to ask the waitstaff for suggestions.  

Happy New Year!  Have a peaceful, happy, healthy, and delicious 2013!