Jun 132012
Welcome back to Wine Down Wednesday where I review a vegan dish paired with two different wines from Broadbent Selections.

This is the camping edition where I did the wine tasting along with my parents and my friend Justine while camping near Savannah last weekend.

Several years ago I made a caponataover spaghetti squash and have been meaning to recreate it because it’s one of my favorites.  Thankfully, I finally got around to it because everyone had a lot to say about it.  With the various flavors and textures it makes a delicious and interesting meal. 

To pair wines with a meatless dish we must look at the spices and main flavors of the recipe.  For this dish we combine spicy red pepper flakes, cinnamon, cocoa, fresh mint, balsamic reduction and tomato sauce. 

Spy Valley Riesling, 2011, New Zealand and Warwick Estate Pinotage, 2009, South Africa 

Spy Valley Riesling, 2011, New Zealand

Spy Valley wines are crafted by the Johnson Estate, a family owned winery located in Marlborough, New Zealand. It is one of the youngest wineries I have reviewed – founded in 1993. Overlooking the vines are two huge, white domes; this facility gathers information on satellite communications for the US and New Zealand – hence the name, Spy Valley.

I have reviewed the Sauvignon Blanc twice in the past; in fact, the first time I tried it at a Bite Club event I was solely a fan of red and wondered if their wine might turn me into a white wine lover! The second review was just as delicious – rated a YUM in a previous Wine Down Wednesday post.
The notes from the Spy Valley website state that this wine is fermented in steel tanks to give it  a citrusy floral flavor – intense lime, green apple and floral aromas. “The palate is vibrant and elegant with racy acid in a dry style.” 
Warwick Estate Pinotage, 2009, South Africa
From 1791 through 1902 Warwick Wine Estate in South Africa was originally known as ‘De Goede Sukses’, the Good Success farm. It was later renamed Warwick after being purchased by Colonel Alexander Gordon of the Warwickshire regiment. In the 60’s the winery traded hands again when it was purchased by Norma Ratcliffe and her husband Stan. After initially selling the grapes wholesale to other wineries, Norma studied the art of winemaking and began producing her own wine in 1984.

I previously reviewed the Warwick, First Lady Cabernet with a rating of Damn that’s Good.  The Pinotage was by far the most interesting of the tastings I have done. See below on both our notes and the change with the pairing.

The winemakers notes on the Pinotage state “The wine has a deep and intense garnet colour. The nose shows ripe cassis, cedar wood and dark chocolate flavours. The palate is full round with ripe subtle tannins.”

Here is the rating info.

Category #1 – How well my dish turned out.
Category #2 – How well I like the wine.
Category #3 – Pairing notes – How well this wine pairs with the dish.

Rating Scale

Bleck -This wine is pretty bad.
Ho Hum- I could drink it if I was at a football game and there was nothing else in the cooler.
Nice -Good table wine. I would keep this in the wine cooler if it was a good value.
Yum – This is good, I would pay a fair bit more and have it for a special occasion.
Damn that’s Good – Self explanatory.
** We will use the same terminology for how the dish turned out and how well it paired.

Category #1 The Dish

Me – rating of YUM. I LOVE the layers of flavors in this dish– spicy red pepper, aromatic herbs, sweet raisins, touch of salt, balsamic and tomato reduction.
Justine – rating of YUM. Justine enjoyed the balance of fresh mint, balsamic, sweet raisins and pine nuts. She thought there should be more sauce for the salad greens.
Mom – rating of nice. Mom thought it was too spicy, she isn’t a fan of heat, but liked the flavor and the meatiness of the eggplant.
Dad – rating of ho-hum. He thought it needed more salt. (I had left most of the salt out as my parents tend to dislike saltiness. It looks like that was a bad idea in this case.) Dad does not like the fresh mint and mix of cinnamon, sweet raisins and cocoa. He liked the pine nuts. He thought there should be more sauce for the salad greens.

Category #2 The Wines

Spy Valley Riesling

Me – rating of Damn that’s Good – I tasted fresh pear. It is light and drinkable. Perfect for a campout. I like the pear/lemon color.
Justine – rating of Damn that’s Good – Justine tasted bright citrus. She said it was very refreshing and wants to order two bottles.
Mom – rating of Damn that’s Good – Mom liked the clean and refreshing body. She liked the level of sweetness – semi dry.
Dad – rating of YUM – Dad gave a “Mmmm!” but then after a few sips thought it was a bit too sweet.

Warwick Pinotage

Me – rating of Nice. Wow the pinotage has a lot more body….chewy. Flavors of chocolate.  It definitely had a long finish.
Justine – rating of Nice. Tasted licorice and thought it had lots of body.
Mom – rating of Nice. Mom said she thought it was spicy and got drier and drier as the glass went on.
Dad – rating of Ho Hum. Dad thought it was heavy and thick. It left an aftertaste.

Category #3 The Pairing

Spy Valley Pairing

Me – rating of YUM. This one is refreshing with the heat of the spice.
Justine – rating of Damn that’s Good. Justine thought it brought out the sweetness of the raisins and loves sweetness.
Mom – rating of YUM. Mom thought it cooled down the spiciness.
Dad – rating of Ho Hum. Dad thought the semi-dry was too sweet with this dish.

Warwick Pairing

Me – rating of YUM – Damn that’s Good. This is crazy but the Warwick is AWESOME with the balsamic reduction and the meaty eggplant.
Justine – rating of Nice. Justine said she still liked the Spy Valley. This one was ok but still a bit heavy for her.
Mom – rating of YUM. Mom thought it was really interesting how well the spicy wine went with the dish and almost seemed to bring the spiciness of it down a notch.
Dad – rating of YUM – Damn that’s Good. Dad said the wine really paired well with the dish. It became more juicy than dry.
**I will note that we continued “tasting” this wine with the dish and ended up polishing it off.

Where to buy
All the wines will be for sale locally at the Grotto in San Marco. You can contact Mitch Woodlief, grottomitch@aol.com with questions and pricing and anyone outside the Greater Jacksonville area can contact E-MAIL: info@broadbent.com PHONE: US +1 415-931-1725.

Sautéed Eggplant Caponata Salad

Serves 4
Vegan, Gluten Free


Spice Mixture
1/2 tsp red pepper flakes (less if you don’t like heat -can be omitted completely)
1 Tbsp brown sugar
1 Tbsp raw cacao powder
1 tsp cinnamon
1 tsp dried thyme
1/2 tsp coarse salt

1/8 cup Organic Tomato Pasta Sauce (for more sauce use 1/4 cup)
1/4 cup Balsamic Vinegar (for more sauce use 1/2 cup)
Extra Virgin Olive Oil spray
1 small Vidalia onion, sliced
4 Japanese eggplant, sliced
2 Tbsp raisins
4 Tbsp (1/4 cup) pine nuts
1/4 cup Fresh Mint
1 head fresh romaine, chopped


1. Mix the spice mixture in a small bowl and set aside.  Mix the sauce mixture in a second small bowl, set aside.  Heat a large skillet over medium high heat and spray with cooking spray; sauté onion about five minutes, or until translucent. (You may need to deglaze pan a few times with some water, broth or white wine to prevent sticking.)

2. Add eggplant and raisins; sprinkle with seasoning mixture and toss well, sautéing about a minute; add sauce mixture, reduce heat and cover, cook 30-40 minutes, stirring every now and then, or until eggplant is soft and cooked through.

3. Divide romaine over four plates; top with 1/4 eggplant mixture, toss well.  Top with 1 tbsp pine nuts and sprinkle of fresh mint.

Nutrition Facts
4 Servings
Amount Per Serving

Calories 127.5
Total Fat 6.9 g
Saturated Fat 0.8 g
Polyunsaturated Fat 3.0 g
Monounsaturated Fat 1.6 g
Cholesterol 0.6 mg
Sodium 385.1 mg
Potassium 291.1 mg
Total Carbohydrate 12.5 g
Dietary Fiber 2.4 g
Sugars 5.5 g
Protein 2.9 g

Vitamin A 33.2 %
Vitamin B-12 0.0 %
Vitamin B-6 4.0 %
Vitamin C 28.0 %
Vitamin D 0.0 %
Vitamin E 3.1 %
Calcium 4.3 %
Copper 8.4 %
Folate 21.4 %
Iron 10.2 %
Magnesium 7.5 %
Manganese 59.5 %
Niacin 3.8 %
Pantothenic Acid 1.5 %
Phosphorus 8.8 %
Riboflavin 5.1 %
Selenium 0.6 %
Thiamin 7.0 %
Zinc 5.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Apr 202012
My favorite Salad.

A while back when I first was cutting out meat and dairy, I created this salad that I swear is one of the simplest and most delicious salads I’ve created yet. It’s chewy, salty, sweet, nutty and has the “smack” factor of the balsamic. The second best thing? It’s only five ingredients. (with the apple, six).  There is no oil but the natural peanut butter turns the balsamic into a creamy dressing and with the raisins added in, it is reminiscent of a peanut butter and jelly but with super antioxidant powers.  It’s so great I’m posting it twice!

Sometimes I throw an apple in there.
 Tip:  If you are allergic to barley (gluten allergy), simply sub your favorite grain.  For peanut allergies try soy nut butter, sunflower seed butter or any other nut butter.

Peanut Butter, Barley and Raisin Salad with Balsamic Vinegar
(PB and J Salad)

 Serves 1
Vegan, Dairy Free
Spinach or greens to fill a bowl (say about two cups)
1/3 cup cooked barley
2 Tbsp natural peanut butter (ingredients should be peanuts or peanuts and salt only)
2-3 Tbsp raisins
2 Tbsp balsamic vinegar

Chopped Apple
1. Smush the peanut butter into the barley. Place spinach in a bowl and top with barley mixture, raisins, apple if using, and balsamic vinegar. It’s best to eat the spinach first and save all the yummy PB barley and raisins for last so you can savor.

Get Full Nutrition Info Here
Mar 062012

Last season I created this unexpected recipe to utilize the gorgeous tops of my fresh carrots from the farm.  I just couldn’t bear to throw them away!  Since I got a few bunches with my last pick up I had to create it once again, this time using some chickpeas to create a light meal.

I love the mild parsley-ish taste of the carrot tops and the crunch the carrots add to the texture.  The mint makes this super fresh and the lemon adds a tang factor.
Tip: You can save a ton of money buy cooking dried beans in salt free veggie broth and freezing them in 2 cup packages to pull out for later use.
The carrots, scallions and tomatoes came from KYV farm and the mint, parsley and lemon from my garden and my dad’s tree. Now that’s local and seasonal produce!
Tip: Use your food processor for this one to make quick work of the chopping or if you don’t have one, bribe a friend to help chop.
Carrot Top Tabbouleh with Chickpeas
Serves a LOT – bring this to a pot luck or eat it all week and share with friends
Vegan, Dairy Free, (Gluten Free Option)
**Tip: For gluten free option, replace the bulgur wheat with white quinoa (cook to package directions using appropriate amount of veggie broth.)


1/2 cup bulgur wheat**(see above for gluten free)
1 1/2 cups vegetable broth
1 bunch carrots with tops (say about 6 small 51/2 inch long)
Handful fresh mint
Handful fresh parsley
1 bunch scallions, chopped
5 small organic tomatoes, chopped
2 cups cooked chickpeas (or 1 can, drained, will work too)
3 Tbsp extra virgin olive oil
Juice 1 lemon
Salt and Pepper
3 cloves crushed garlic


1. Heat the bulgur and broth to a boil, stirrings constantly, reduce heat, cover and simmer about 10 to 12 minutes or until liquid is absorbed. Set aside to cool while you process the veggies.

2. Place the carrots, tops removed, into a large food processor (or in front of bribed friend), pulse several times to rough chop; add the carrot tops, mint, parsley and scallions, pulse until desired texture is reached, I like mine finely chopped.  Pour into a large bowl and add the tomatoes and chickpeas.

3. Whisk the olive oil, lemon juice, salt and pepper and crushed garlic in a small bowl.  Pour over carrot top mixture and toss well.  Reseason with salt and pepper, to taste.


Nutritional Information
Total Recipe
Amount Per Recipe
Calories  1255.4
Total Fat 46.9g
Sat Fat 6.2g
Polyun Sat Fat 6.3g
Monoun Sat Fat 31.2g
Cholesterol 0.0mg
Sodium 2357.8mg
Potassium 2156.1mg
Total Carb 151.7g
Dietary Fiber 32.5g
Sugars 17.2g
Protein 29.1g
Feb 102012
Just a few veggie photos from today’s CSA first.  Too gorgeous not to share.

My simple salad recipe. 
Press and marinate the tofu a day or so ahead and have it ready in your fridge when you’re pressed for time.

I once heard a critique of Rachel Ray that she simply re-edits her recipes rather than creating lots of originals, and is mainly an entertainer as opposed to a teacher.

Rachel Ray and I have something in common-I’m definitely no Martha Stewart either.  We take our favorite simple recipes and remake them.  I always have grand plans to make something original from-scratch, but then life seems to get in the way.

I left work five minutes later and it took me 45 minutes instead of 25 minutes to get home from work.  By that point everyone was really starving, so I threw together this salad.

I promise to post the casserole dish using the caramelized onion sauce soon.

Pinky swear.

Today’s world is so busy that I’m sure many of you are short on time just like me, hopefully you won’t mind if I pull a Rachel Ray and remake something similar to what I’ve done in the past.  Consider it fast food made from Slow Foods!

I got the spinach and tomato from my farm and whipped up some of my favorite oil-free 3-2-1 dressing, inspired from the Forks Over Knives companion book.  (If you don’t have it, buy it! The recipes are fabulous.)  Instead of making the marinade, I used a quality pre-made one, which shaved an additional few minutes.  In the time it would have taken for me to drive to a restaurant and go through the drive-thru, I had made a delicious meal at home. 

Island Teriyaki Salad with Fresh Spinach, Tomato and
Balsamic-Mustard-Maple Dressing
Serves 4
Gluten Free, Dairy Free, Vegan
1 block Organic firm tofu
1 cup organic Island Teriyaki marinade, I used OrganicVille (or marinade of choice)
8 cups fresh spinach, chopped
4 plum tomatoes, sliced and quartered
1/2 sweet onion, sliced thinly
Coarse sea salt and Fresh ground pepper, to taste
3 Tbsp balsamic vinegar
2 Tbsp coarse mustard
1 Tbsp maple syrup
1. Press tofu of water for 1 hour to overnight.  See how here. 
2. Cut tofu into cubes; pour marinade over and place in refrigerator overnight.
3. Preheat broiler; place tofu cubes on pan prepared with non-stick spray.  Broil about 20 minutes, turning cubes every five to 7 minutes to brown all sides evenly.
4. Meanwhile, mix dressing.
5. Place 2 cups spinach on each of 4 plates, top with 1 chopped tomato and 1/4th of onion.  Divide tofu evenly among plates.  Divide dressing evenly over plates.
Estimated Nutrition Info
4 Servings

Amount Per Serving

Calories 150.3
Total Fat 8.3 g
Saturated Fat 1.1 g
Polyunsaturated Fat 4.2 g
Monounsaturated Fat 1.7 g
Cholesterol 0.0 mg
Sodium 511.7 mg
Potassium 707.5 mg
Total Carbohydrate 20.2 g
Dietary Fiber 4.4 g
Sugars 7.2 g
Protein 15.5 g

Vitamin A 123.1 %
Vitamin B-12 0.0 %
Vitamin B-6 13.1 %
Vitamin C 40.5 %
Vitamin D 0.0 %
Vitamin E 7.6 %
Calcium 62.8 %
Copper 22.6 %
Folate 38.1 %
Iron 23.8 %
Magnesium 26.6 %
Manganese 88.3 %
Niacin 5.9 %
Pantothenic Acid 3.4 %
Phosphorus 20.9 %
Riboflavin 13.6 %
Selenium 25.4 %
Thiamin 14.8 %
Zinc 12.8 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jan 312012
What do you think of my new look?  I had such a fun time playing around with photo shop to build my new logo and I’m even thinking of changing up the name of my blog to incorporate farming.  Baby steps though.  
Also, I updated my tabs with the exception of the About Me tab-still need to work on that one.  What is new? The events and workshops tab!  On this tab I’m going to put all the fun I have coordinated for KYV farm.  Next up is a canning workshop and we need to schedule another Know Your Vegetables as the first was so popular.  I thank Cara of Cara’s Cravings for the inspiration to update my blog since her new look came out so well.  She also got me to take a second look at my camera. In fact I shot this photo in complete manual mode!  I still have a few adjustments to do but I think it came out ok for now.
As for the recipe-you might notice this is my second in a row from Janet at Taste Space.  I love all her use of veggies and flavor combos.  Way back when I was doing a Detox I went to her site and started printing out recipes that might work….and ended up printing off her entire site.  When I got some cabbage with my CSA from KYV farm I asked her what her favorite cabbage recipes are and she said this braised cabbage and this cabbage salad-which this post is based off of.   
Coconut and fresh clementines bring a twist, cayenne for a kick and I added some grilled shrimp to top.  The nutrition info is for the salad and dressing only, so you can change up the toppings as you desire.  Next time I’m going to try some marinated and grilled tofu or tempeh. I loved the crunchy cabbage, the sweet agave and spicy cayenne. 

Coconut Tahini Cabbage Salad

Serves 6
Gluten free, Dairy Free


20 oz green cabbage, thinly sliced (6 cups)
2 green onions, thinly sliced
2 mild red peppers of choice, seeded and sliced
1/2 cup chopped cilantro

1 tbsp toasted sesame oil
1.5 tbsp lemon juice (half a lemon)
2 Tbsp agave (or maple syrup)
1.5 tbsp tahini
1/4 cup light coconut milk
1/2 Tbsp tamari (wheat free)
1/4 tsp cayenne pepper (optional)
zest of a clementine or small orange

2 clementines, peeled and sectioned
1/8 cup sesame seeds, toasted
Grilled protein of choice (optional)


1. Place cabbage, onions, peppers and cilantro in a large bowl.

2. Blend sesame oil through clementine zest in magic bullet or blender and pour over cabbage mixture.  Toss well.

3. Top salad mixture with sectioned clementines, sesame seeds and grilled protein of choice.

Nutrition Facts

6 Servings
Amount Per Serving

Calories 151.4
Total Fat 7.2 g
Saturated Fat 2.5 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 1.8 g
Cholesterol 0.0 mg
Sodium 143.6 mg
Potassium 836.4 mg
Total Carbohydrate 21.0 g
Dietary Fiber 7.9 g
Sugars 0.9 g
Protein 5.6 g

Vitamin A 36.3 %
Vitamin B-12 0.0 %
Vitamin B-6 18.7 %
Vitamin C 242.3 %
Vitamin D 0.0 %
Vitamin E 3.4 %
Calcium 16.2 %
Copper 8.8 %
Folate 35.3 %
Iron 14.3 %
Magnesium 14.2 %
Manganese 32.6 %
Niacin 6.8 %
Pantothenic Acid 5.0 %
Phosphorus 11.5 %
Riboflavin 8.8 %
Selenium 4.1 %
Thiamin 14.6 %
Zinc 5.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jan 272012
Browsing through my favorite Forks Over Knives companion book, I came across an awesome kale recipe for kale with a walnut sauce.  Super simple and I had everything on hand.  I added some raisins, pine nuts and raw pepitas to add a sweet side to the salty tamari.  Oooo baby…this is yum!
If you haven’t bought your FOK companion recipe…you’ve gotta go get it.  So far every recipe I’ve tried has been amazing.  You won’t miss the meat or dairy.  I promise!

p.s. Check out the vitamins A and C on this recipe.

Nutrition Facts
6 Servings
Amount Per Serving

Calories 133.0
Total Fat 8.1 g
Saturated Fat 0.7 g
Polyunsaturated Fat 5.2 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 366.0 mg
Potassium 408.4 mg
Total Carbohydrate 14.0 g
Dietary Fiber 3.5 g
Sugars 5.5 g
Protein 5.0 g

Vitamin A 354.2 %
Vitamin B-12 0.0 %
Vitamin B-6 12.7 %
Vitamin C 89.4 %
Vitamin D 0.0 %
Vitamin E 7.4 %
Calcium 10.6 %
Copper 20.0 %
Folate 6.8 %
Iron 10.2 %
Magnesium 12.0 %
Manganese 56.3 %
Niacin 6.1 %
Pantothenic Acid 1.5 %
Phosphorus 9.5 %
Riboflavin 7.3 %
Selenium 2.4 %
Thiamin 8.0 %
Zinc 5.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Kale with Walnut Pesto, Raisins, Pepitas and Pine Nuts
Serves about 6 1-cup servings
Vegan, Gluten Free, Dairy Free


1 bunch curly kale, washed, de-stemmed and cut into bite size pieces
½ cup water
½ cup walnuts
2 Tbsp Tamari or Liquid Aminos
2 Tbsp raisins
2 Tbsp raw pepitas (pumpkin seeds)
2 Tbsp pine nuts


1. Blend water, walnuts and Tamari or Liquid Aminos in a blender or Magic Bullet until well blended.  Pour over kale and top with raisins, pepitas and pine nuts.  Mix well.

Nutritional Info
Serves 6
Per Serving

Calories 124
Fat 8.3 g
Cholesterol 0 g
Sodium 369.3 mg
Potassium 312.8 mg
Fiber 2.6 g
Sugars 3.5 g
Protein 4.5 g

Vitamin A 236.2 %
Vitamin C 59.7 %
Manganese 47.5 %

Jan 232012
Growing up in the Northeast was tough.  Especially since my dad kept the heat just high enough to keep the pipes from freezing.

At night I slept with five blankets-when I first got in bed it was like diving into an 30 degree mountain stream. Finally by morning the bed was warm from body heat, but I couldn’t feel my feet due to lack of circulation from the heavy blankets.
When the alarm went off the next morning, I would open one eye and stare at the clothes hanging on my door.

They had icicles on them.

I bolted out of bed, grabbed the clothes and ran to the shower.  I turned it on full blast and threw my clothes outside the curtain to warm from the steam, then ran back to the warmth of my bed.  Ten minutes later, when the shower finally had some heat and my clothes were lukewarm, I would run back to the shower to break the Olympic record for speed-showering before the hot water heater spilled all it’s contents.

When that happened I was in big trouble.

Mid lather, I suddenly found myself with the ability to cut glass (if you get my drift).
At this point I was usually running late, so I headed out to the bus stop with wet hair-at which point my hair would freeze straight.
And you wonder why I decided to go to FSU.  I vowed never to leave Florida.
I’m so thankful to live here.  Every day.  Very thankful.  In fact, just this past Friday I rode home with the windows down, the 74 degree breeze blowing in. 
Another plus?  My CSA runs over the winter.  Last Thursday I even got potatoes!
Gorgeous, tender and sweet, new potatoes.
After yoga on Saturday we hit Native Sun to do some food shopping.  At the deli case I sampled several of the pre-made salads, including a lovely potato salad with peppers and green onions.  Great idea! 
I went home and made some up.  I added a citrusy splash with lemon-Meyer lemons are in season and they add the perfect brightness to this satisfying side dish. Enjoy!

Florida Winter Potato Salad

About 10 1/2 cup servings
Inspired by Native Sun’s pre-made potato salad I tasted yesterday
Vegan, Gluten Free, Dairy Free


2 lbs of new potatoes (or any potato you have on hand), cut into bite size pieces
Water for boiling, enough to cover
1 tsp salt

1 bell pepper, seeded and chopped
2 green onions, chopped
1 clove garlic, pressed
1/4 c reduced fat Vegenaise (or mayo for non-vegan)
1/8 tsp fresh ground pepper
1/4 tsp sea salt
1 Tbsp fresh lemon juice


1. Boil water and 1 tsp salt; add potatoes and boil 15 minutes or until tender but not mushy. Drain and rinse with cool water. Let cool.

2. Mix remaining ingredients together.

Nutrition Facts

10 Servings
Amount Per Serving

Calories 104.1
Total Fat 2.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.4 g
Cholesterol 0.0 mg
Sodium 100.8 mg
Potassium 472.3 mg
Total Carbohydrate 20.0 g
Dietary Fiber 2.6 g
Sugars 0.9 g
Protein 2.3 g

Vitamin A 12.8 %
Vitamin B-12 0.0 %
Vitamin B-6 17.3 %
Vitamin C 72.3 %
Vitamin D 0.0 %
Vitamin E 0.5 %
Calcium 1.5 %
Copper 6.2 %
Folate 5.0 %
Iron 4.9 %
Magnesium 6.5 %
Manganese 9.1 %
Niacin 5.9 %
Pantothenic Acid 3.3 %
Phosphorus 6.3 %
Riboflavin 2.2 %
Selenium 0.6 %
Thiamin 6.3 %
Zinc 2.2 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jan 112012
What’s the first thing you think of when you make a salad?
Lettuce, right?
Have you ever tried to bring a salad to work and forgotten the dressing? Boooring. Or thought, I’ll just put a little on and discovered a mushy mess at lunch?
Well here is a great solution-pack a lettuce free salad already dressed!
What a delicious and non-mushy way to get veggies into your diet. This salad is packed with tons of Vitamin A (158 percent!), which is great for vision and immunity, and almost all your Vitamin C (90.3 percent), good for gums and skin. Eating fresh, raw veggies (right from your CSA/farm share) is the best way to maximize intake of these vitamins as cooking can remove around 25 percent or more of the vitamins.
As a quick and easy solution for a time crunch, I used some organic pre-made dressing. I love Annie’s Organic dressings-preservative free and completely delicious.
Carrot, Pepper, Raisin and Pumpkin Seed Goddess Salad
Serves 2
Vegan, Dairy Free

2 cups chopped carrots and peppers
2 tsp raisins
2 tsp pumpkin seeds
2 Tbsp Annie’s Organic Goddess Dressing (or dressing of choice)***
Fresh ground pepper, to taste
Dash of garlic powder


1. Mix all ingredients together and divide into two bowls.

***For a gluten free option try any of these Annies gluten free dressings.

Nutrition Facts

2 Servings
Amount Per Serving

Calories 125.7
Total Fat 7.1 g
Saturated Fat 0.6 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.1 g
Cholesterol 0.0 mg
Sodium 178.5 mg
Potassium 365.8 mg
Total Carbohydrate 15.8 g
Dietary Fiber 2.8 g
Sugars 8.6 g
Protein 1.6 g

Vitamin A 158.0 %
Vitamin B-12 0.0 %
Vitamin B-6 12.9 %
Vitamin C 90.3 %
Vitamin D 0.0 %
Vitamin E 4.0 %
Calcium 3.0 %
Copper 4.8 %
Folate 5.8 %
Iron 3.6 %
Magnesium 4.9 %
Manganese 9.5 %
Niacin 5.0 %
Pantothenic Acid 2.3 %
Phosphorus 4.1 %
Riboflavin 3.7 %
Selenium 0.4 %
Thiamin 6.0 %
Zinc 2.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nov 272011
My goodness I’m running behind with my posting! I hope you can forgive me…life has been crazy lately.  Before I get to my FABULOUS “turkey” tempeh I made for Thanksgiving I’ll share some of the photos from our weekend trip to the Keys right before the holiday.
We stay at a wonderful place called the Islander in Islamorada but next time I go down I vowed to be camping!

Sunset at Lorelei
Day trip to Key West to visit the Butterfly Conservatory.

Lunch at El Meson de Pepe in Mallory Square.
This appetizer of Cuban bread and two dips that seemed to be sort of  a marinade were my favorite part.  There was an amazing garlic one and a spicy tomato based one.
Back at the hotel I made dinner in our room.
It has a wonderful kitchen in each of the rooms which is perfect if you have kids!

I made a lovely makeshift salad from some fresh lettuce from KYV, onions I caramelized with apple juice and white wine, fresh strawberries, sautéed green beans and some of my fish left over from the previous night’s dinner. 
View at dawn from the room.
My daughter and I visited Theater of the Sea in Islamorada.  If you are there I HIGHLY suggest going.  It was a great deal.
Here is a trainer feeding and petting nurse sharks!

They had a parrot show that was wonderful but I wanted to tell the guy to put some shoes on.
This was my favorite part….the dolphin show was seriously this close.  Everyone in the audience that wanted to pet or kiss a dolphin got to!
The Sea Lion show was really cute.
The last night we ate at my favorite restaurant in Islamorada called Morada Bay. 
I’m so lucky to live close enough to the Keys to take a short trip like this!
The night I created my makeshift salad that utilzed our CSA green beans and fresh lettuces was spontaneous but delicious.  I used only what I had on hand so there was no oil or seasonings, but the Bolthouse Farms balsamic vinaigrette I had bought added plenty of flavor without tons of fat.
Strawberry, Green Bean and Caramelized Onion Salad
Serves 2


1 head lettuce
5 to 8 strawberries, sliced
Handful fresh green beans
1 red onion, thinly sliced
Splash of apple juice
Splash of wine
Balsamic vinaigrette

Crispy fish fillet (optional)


1. Heat a small amount of apple juice in a skillet over medium low heat; add thinly sliced onions and green beans and cook down, stirring regularly, about 20 minutes, alternately adding a bit of wine, apple juice and balsamic vinaigrette to prevent sticking, until caramelized.

2. Arrange lettuce, strawberries, onions and green beans on a plate; top with balsamic vinaigrette and crispy fish (if using).

Oct 232011
My 3-year old and I made up a song about our trip to the farm last weekend since my description of the trip was turning out REALLY boring.  So here goes.
  You have heard the story of Old McDonald, right?  This is the story of Old McFrancisco and his Black Eyed Peas.  (Cows, dogs, chickens and seedlings too.)

Old McFrancisco had a farm, it’s called KYV

And on this farm there was a cow. He was named Sir-Loin.

With a moo moo here, and a moo moo there.

Here a moo, there a moo, everywhere a moo moo.

Old Mc Francisco had a farm.  Ei ei oh. 

And on this farm there was a dog. He was named Whis-key.

With a ruff ruff here, and a ruff ruff there.

Here a ruff, there a ruff, everywhere a ruff ruff.

Old McFrancisco had a farm. Whiskey loves Sir-Loin. 

 And on this farm there were chick-ens. Ei ei oh.

With a cluck cluck here, and a cluck cluck there.

Here a feather, there a feather, everywhere a fea-ther.

Old McFrancisco had a farm. We should make ear-rings.

And on this farm there were seedlings. ei ei oh.

With a yum yum here, and a yum yum there.

Here a yum, there a yum, everywhere a yum yum.

Old McFrancisco had a farm. We can’t wait to eat.

And on this farm he had some peas ei ei oh.

With a black eye here and a black eye there.

Here a pea, there a pea, everywhere a pea-pea (hehehe).

Old McFrancisco had a farm.  It’s called KYV.
The end.
We left the farm with our bag of scary Halloween worms aka. black eyed peas (see below) and sat down to shell them.  Who knew my daughter would have so much fun she would fight me pea for pea.

And what did we do with them? Since I didn’t have a lot of experience with fresh black eyed peas I had to wing it.  We tried them raw, cooked, and in a wrap.
Here’s a salad I made with them raw.  Isn’t it pretty?  I hope this inspires you to both get creative and keep it simple.

roasted beets
red onion
raw black eyed peas
drizzle of my favorite vinaigrette
We also made a pickled black eye pea recipe from Epicurious.  Simple and delicious.
Pickled Black Eyed Peas
1 pound dried black-eyed peas
1 bay leaf
2 teaspoons salt
2 red bell peppers
1 small onion
2 large garlic cloves
6 tablespoons red-wine vinegar
2/3 cup vegetable oil
1/4 cup finely chopped fresh flat-leafed parsley leaves
Click here for the directions as I didn’t change much other than to use less oil and cook the fresh black eyed peas as directed until tender to my taste.


Finally I made a lettuce wrap recipe.
Lettuce Wraps with Pickled Black Eyed Peas and Barley


Romaine lettuce leaves
Cooked barley
Pickled Black Eyed Peas (recipe above)


1. Layer barley and black eyed peas in the center of each romaine lettuce leaf.  Wrap and enjoy.

What are your favorite ways to use black eyed peas?  We may just try it next time!