Tag Archive for: vegetables

Starting Your Backyard Vegetable Garden

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Springtime is here and it is time to plant your summer garden. Planting a backyard garden might sound a little daunting, but it is easier than you think it might be. Even if you don’t have enough space in your backyard, you can plant plants like tomatoes or herbs in containers on your deck or patio. Other than it is a great hobby, there are lots of reasons why you should have a backyard garden even if it is a couple of plants. Fresh, ripe produce is right at your own convenience. You are more likely to eat more fruits and vegetables because you investing time and energy into your garden. And most importantly of all, home-grown produce tastes so much better than what you can get at the grocery store!

Pick Your Plants

Depending on where you live in the States, certain fruits and vegetables grow better on the climate and time of the year. In Oklahoma, we have a climate where we can grow a large variety of produce. Below is a list of fruits and vegetables that thrive in this climate.

Vegetables and Fruits to Plant in the Spring/Summer

  • Tomatoes
  • Lettuce
  • Herbs
  • Kale
  • Peppers
  • Carrots
  • Peas
  • Broccoli
  • Onions
  • Cabbage
  • Zucchini
  • Radishes
  • Green Beans
  • Beets
  • Cucumbers
  • Okra
  • Summer Squash
  • Strawberries
  • Blueberries
  • Blackberries

Pick The Right Area

When picking a location, it is important to keep in mind two things: sunlight and water access. Most vegetables and fruits need about 6-8 hours of sunshine a day while some only need 3-6 hours. Depending on what fruits and vegetables you choose to plant, it will dictate where you should grow your garden.

Prep Your Soil

You may not think that prepping soil is important for growing a garden, but the soil is where plants get most of their nutrients. To prep soil for gardening, organic fertilizers like compost are the best to incorporate.

  1. Add an organic fertilizer like compost.
  2. Mix compost into the soil at least 2 inches deep. This will aerate the soil making it easier for vegetables and fruits to grow.
  3. While you are mixing the soil, pick out any rocks, large twigs, and other objects. These items can inhibit the growth of root vegetables like carrots, parsnips, and potatoes.
  4. Once you have finished prepping your soil, you are ready to plant your seeds or seedlings!

Watering Your Plants

Watering your plants is crucial especially in the hot Oklahoman summer heat. One way to sure your garden is getting enough water is to water it in the morning before the sun fully rises. This way the plants can absorb water more efficiently and you will use less water. If you are using containers instead of planting your plants in the ground, make sure your pots and containers have drainage holes so excess water can be drained from the plant.

Now you are set to plant your seeds or seedlings! Hopefully with our gardening tips, your garden will flourish this summer. Comment below on what you are planning to grow this year! AN

Keeping Produce Fresher Longer

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Keeping fresh produce “fresh” can be tricky. In recent months, I have backed off on how many times I grocery shop each month. Keeping fresh produce around for longer than a week can be challenging, but I have started using some of these strategies to keep produce looking and tasting great for weeks!

Storing Produce Properly

Let’s start with how to store your produce! Avoid storing produce at the top of the refrigerator where it is more likely to freeze. Instead, keep fresh produce in the center of the refrigerator to prevent freezing or thawing. Let’s dive into storing techniques for common grocery buys: 

  • Asparagus: Place in a glass of water (like flowers) and refrigerate until ready to use.
  • Carrots: Store in a covered container of water in the refrigerator to keep firm until ready to use. Replace the water every 2 to 3 days.
  • Celery: Wrap in aluminum foil to maintain freshness and crunch and keep in the refrigerator for up to 2 to 4 weeks.
  • Cucumbers: Store on the countertop at room temperature out of direct sunlight.
  • Lettuce/herbs: Place a dry paper towel around to soak up excess moisture that can cause mushiness, molding, or browning. Change towels every 2 to 3 days. 
  • Mushrooms: Keep in a brown paper bag in the refrigerator to prevent excess moisture causing mushiness, molding, or browning.
  • Tomatoes: Store on the countertop at room temperature out of direct sunlight.
  • Winter squash/pumpkin/onions/potatoes: keep in a dry, cool space like the pantry or garage. Ensure these foods are not overcrowded and have adequate air circulation to prevent breakdown.

 

Washing Produce

It is recommended to wait and wash produce prior to using it to prevent excess moisture during the storing process. Berries are a bit different. Try soaking them in a vinegar solution (3 parts water to 1 part vinegar) for 5 to 10 minutes. Fight the urge to rinse the vinegar off. The vinegar helps fight off molding. Don’t worry, you won’t taste the vinegar on your sweet berries. Let berries dry completely. Then, return to a breathable container prior to storing in the refrigerator.

 

Isolation to Prevent Ripening

Some fruits and vegetables like apples, bananas, pears, and potatoes produce a gas called ethylene. When this gas is released it can cause any produce near it to ripen faster. Prevent this by storing these foods separately in the refrigerator or on the countertop. Alternatively, you can even place these items near avocados if you are impatient like me and ready to devour the avocados before they’re ripened!

 

Slow Down The Ripening Process

The cold environment of the refrigerator or freezer can allow you to store produce for much longer. Always allow fresh produce like pears, avocados, melons, bananas, peaches to ripen at room temperature first. When at ideal ripeness, transition the produce to the refrigerator until ready to use. Before any produce goes bad, use the freezer to keep it “fresh” until ready to use. Most vegetables need to be blanched before storing in the freezer. Blanching helps halt enzyme activity that impacts flavor and texture; it also helps to clean the produce prior to storing. Put herbs in ice cube molds with olive oil. Chop up green onions and place in a plastic bottle for easy dispensing. Place all produce in an airtight container and use within 6 months.

 

I hope these strategies are as helpful for you as they have been for my family! LN

MyPlate Oklahoma

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MyPlate is the current nutrition guide published by the USDA and the guiding light for nutrition recommendations. Most remember the Food Pyramid. MyPlate was created to depict a place setting that helps better visualize our food groups easier than the previous pyramid.

A place setting with a plate and glass divided into five food groups approximately:

  • 30 percent of grains
  • 40 percent of vegetables
  • 10 percent of fruits
  • 20 percent protein
  • Dairy, such as a glass of milk or a yogurt cup

This is a helpful visual to fit your diet whether or not it consists of animal proteins or not.

Locally produced MyPlate Oklahoma Foods

  • Fruit
  • Apricots Blackberries Blueberries (tame and wild) Muskmelons Cherries (sweet and tart) Figs Nectarines Peaches Pears Persimmons Watermelons
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  • Vegetables
  • Asparagus Beans (snap) Beets Cabbage (head) Carrots Eggplant Mustard Greens Okra Potatoes Pumpkins Radishes Spinach Sweet Corn Turnip Greens Turnips
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  • Grains
  • Barley Corn for grain (e.g., flour) Oats Rye Wheat
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  • Proteins
  • Beans (other than lima beans) Beef Bison Catfish Chicken Cowpeas Duck Eggs Elk Emu Goat Goose Lamb Ostrich Partridge Peanuts Peas Pecans Pheasant Pork Quail Rabbit Sesame Seeds Soybeans Sunflower Seeds Tilapia Turkey Venison Walnuts
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  • Dairy
  • Milk, Milk from sheep and goats
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KD

Easy Vegetable Lasagna Recipe

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Makes 8 Servings

YOU WILL NEED

14 lasagna noodles (2 extra for filling in holes)

2 tablespoons extra-virgin olive oil

1 cup (140 grams) chopped onion

1 tablespoon minced garlic, (3 cloves)

1/8 teaspoon crushed red pepper flakes, or more to taste

2 medium zucchini, cut into 1/2-inch pieces

2 medium yellow squash, cut into 1/2-inch pieces

One (12-ounce) jar roasted red peppers, drained and cut into 1/2-inch pieces, 1 heaping cup

1 (28-ounce) can crushed tomatoes

Generous handful fresh basil leaves, chopped

One (15-ounce) container ricotta cheese or cottage cheese

2 large eggs

2 ounces (60 grams) Parmesan cheese, grated, about 1 cup

8 ounces (230 grams) low-moisture mozzarella cheese, shredded

Salt and fresh ground black pepper, to taste

DIRECTIONS

COOK NOODLES

Bring a large pot of salted water to the boil then cook lasagna noodles according to package directions. (We add a couple teaspoons of olive oil to the water so the noodles do not stick together). Drain then lay flat on a sheet of aluminum foil.

MAKE VEGETABLE SAUCE

Heat the oven to 350 degrees Fahrenheit. Lightly oil a 13-inch by 9-inch baking dish or spray with non-stick cooking spray.

Heat the olive oil in a wide skillet with sides over medium heat. Add onion and cook, stirring occasionally until translucent, about 5 minutes. Add the garlic, red pepper flakes, zucchini, squash, and a pinch of salt then cook, stirring occasionally until softened but still with some crunch, another 5 to 8 minutes.

Stir in the roasted red peppers and crushed tomatoes. Bring to a low simmer and cook until the liquid has thickened and reduced by half, about 5 minutes. Add the basil and season to taste with additional salt and pepper.

MAKE CHEESE FILLING

While the sauce cooks, stir the ricotta cheese, eggs, and a 1/2 teaspoon of salt in a medium bowl until blended.

ASSEMBLE LASAGNA

Spoon just enough vegetable mixture into the baking dish to lightly cover the bottom (about 1 cup). Arrange four noodles lengthwise and side by side to cover the bottom. (If the noodles are short on one end, you may need to cut an extra noodle and place into dish to cover where the other noodles have not).

Spread about half of the ricotta cheese mixture over the noodles. Sprinkle with a third of the Parmesan cheese and a third of the mozzarella cheese. Top with a third of the vegetable mixture.

Add another layer of four noodles then repeat with remaining cheese and vegetables. Finish with a final layer of noodles, vegetables, Parmesan cheese and mozzarella cheese.

Cover loosely with aluminum foil and bake 20 minutes, uncover then bake 15 minutes until cheese is crusty around the edges. To make the cheese golden brown on top, slide under the broiler for 1 to 2 minutes. Let rest 10 to 15 minutes before serving.

KM

 

*Thank you for the recipe and picture https://www.inspiredtaste.net/22401/fresh-vegetable-lasagna-recipe/*

 

Breast Cancer Awareness

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October is breast cancer awareness month!

This article from the American Institute of Cancer Research has some nutritional guidance on how to help appetite loss, nausea and vomiting, bowel changes, weight gain, and fatigue while going through chemotherapy, hormone therapy, or other treatments.

 

For appetite loss try eating your most nutritious meal during times of the day when you are most hungry, and possibly taking a short walk before meals to help stimulate appetite. For nausea and vomiting you can tone down the smelly foods by cooking outside on the grill or opening a window. Small, frequent meals can also help with this. With bowel changes, hydration is extremely important and you should be drinking 8 (8oz) glasses of water per day. Focusing on getting dietary fiber from vegetables, fruits, whole grains, and beans will also help.

 

Weight gain is often a concern with hormone therapy. Stay focused on eating plant-based foods and less fast food. Keeping healthy snacks on hand and drinking plenty of water is a great way to not have to stop by a fast food restaurant to grab something quick. Exercising is also key in maintaining a healthy weight. When feeling tired, exercising can help boost energy.

Here are a few healthy snacks you can keep on hand wherever you go!

-Fruit (melon, apple, grapes, berries, cuties), whole grain crackers, string cheese, nut butter, veggies (carrots, celery, peppers, cucumbers, broccoli).

 

 

Link>> https://blog.aicr.org/2018/10/03/nutrition-guidance-during-treatment-for-breast-cancer/?fbclid=IwAR0__mx0hXHLI2W6VUtDkK6CQWacIaf4hr3VzgLBoHGIDAMfJh4U25UV8fM

KM

THYME to TURNIP the BEET

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Root vegetables are coming into season with Fall right around the corner. These types of vegetables offer an abundance of nutrition. They are packed full of complex carbs, vitamin A, vitamin C, beta-carotene, antioxidants and potassium. Fiber works in the body to improve digestive health, maintain a healthy weight and improve cholesterol for heart health. The potassium found in most root veggies work to maintain heart health by regulating blood pressure, nerve signaling and fluid balance. Beta-carotene helps convert vitamin A in your body to trigger DNA to produce new skin cells to maintain healthy skin and eyes. Vitamin A, vitamin C and antioxidants benefit the immune system by reducing inflammation and oxidative stress to prevent chronic diseases and cancer.

If you aren’t comfortable or unsure how to prepare these types of vegetables, try the recipe below. Cook this recipe at the beginning of the week and eat on it all week. It is great as a side dish or topped on a leafy green salad. Roasted vegetables are a delicious way to enjoy these Fall treasures.

 

Recipe: Sheet-Pan Roasted Root Vegetables

Ingredients:

2 large carrots

2 medium parsnips, peeled

2 medium beets, peeled

2 medium turnips, peeled

1 medium red onion

1 medium sweet potato

3 Tbsp extra-virgin olive oil

1 ½ Tbsp apple cider vinegar or balsamic vinegar

1 Tbsp fresh herbs, such as thyme, rosemary or sage

½ tsp salt

½ tsp pepper

 

Directions:

  1. Preheat oven to 425℉.
  2. Line 2 large baking sheets with parchment paper.
  3. Cut carrots, parsnips, beets, red onion, sweet potato and turnips into ½-¾ inch slices or cubes.
  4. Toss the vegetables with oil, vinegar, herbs, salt and pepper in a large bowl until well coated.
  5. Spread onto the baking sheets in a single layer.
  6. Roast the vegetables, rotating the pans top to bottom halfway through, until fork-tender, 30-40 minutes.

Let us know how it goes!

LN

The Simple Things

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This blog is a how-to on the simple things that we are expected to be able to do in the kitchen, but sometimes never actually learn how to do! We will learn how to bake chicken breasts, bake veggies, and cook pasta.

First up is baking chicken breasts-

What you will need…

  • 4 skinless, boneless chicken breast halves
  • 2 tbsp olive oil
  • 1 tbsp of your favorite seasoning

Directions:

  1. Preheat oven to 400 degrees F
  2. Rub chicken breasts with olive oil and sprinkle both sides with seasoning of choice. Place chicken on pan. *Tip: Lining the pan with aluminum foil can help cook chicken evenly and make for an easy clean up*
  3. Bake in oven for 10 minutes. Flip chicken and cook until no longer pink in the center and the juices run clear (about 15 more minutes).
  4. Remove chicken from pan, let cool, & enjoy!

*Reminder- One serving of chicken is 3-4oz which is about the size of a deck of cards, so make sure to fill half your plate with veggies and a quarter of your plate with whole grains to help you feel full longer.

Next, we are going to cook some pasta-

What you will need…

  • Water (at least 4 quarts)
  • Large pot
  • Whole Grain pasta
  • Salt (at least 1 tbsp)
  • Colander/strainer
  • Tongs

Directions

  1. Boil water in a large pot & salt water. *Tip- to make sure the pasta does not stick together, use at least 4 quarts of water per every pound of pasta*
  2. Pour pasta into boiling water, and do not break the pasta.
  3. Stir the pasta.
  4. Follow the cooking time provided on the package, but always taste pasta before draining. Pasta should be a little chewy.
  5. Drain the pasta; if serving hot, add sauce right away; if serving cold pasta salad, run noodles under cold water to stop the cooking.

Sauce: If you are adding some sort of sauce to your pasta, cook on low-medium heat in saucepan on the stove-top until it begins to bubble, then remove from heat and add to noodles.

Last but definitely not least, baked veggies-

What you will need…

  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 4 cloves garlic, minced (optional)
  • Salt & pepper to taste
  • Your choice of vegetables! Here are some examples: broccoli, mushrooms, butternut squash, zucchini, yellow squash, bell peppers, onions, tomatoes, green beans, sweet potatoes.

Directions:

  1. Preheat oven to 400 degrees F. and lightly oil baking sheet.
  2. Place vegetables in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic, salt & pepper. Gently toss to combine.
  3. Place into oven and bake for 15-18 minutes, or until tender.
  4. Serve immediately.

That’s it! You just learned how to make a simple and healthy meal for yourself and your family. Make sure to have some fruit for dessert to complete your plate. Let us know if you have any questions or would like for us to blog about your favorite meal!

 

KM