Tag: Farm to table

Brussels Sprout Salad

Brussels Sprouts Salad

I’m a huge fan of seasonal eating, but Brussels sprouts are one veggie that I could consume year-round.  Not only are they delicious, but they also provide many health benefits.  They are really east to prepare too!  This Brussels sprout salad is a simple, easy dish that can be served as a side, alone or topped with a protein of choice to make a meal.

Brussels are a food group that is naturally low in fat and calories.  They also provide a good amount of protein.  They are loaded with potassium, calcium, folacin and Vitamin A.  In addition, they provide a good amount of fiber (great for filling you up) and Vitamin K.  Being one of the greatest suppliers of Vitamin K, Brussels are a great choice for keeping the skeletal structure healthy.  This healthy dose of Vitamin K can also help offset poor nutrition and lifestyle habits.

Our immune system and gut health can greatly benefit from Brussels sprouts.  This mighty veggie supplies a large amount of Vitamin C, which is great for combating illness and disease.  Vitamin C helps to reduce inflammation and cell damage, thereby protecting against autoimmune responses and disease.

Brussels Sprout Salad #brussels #farmtotable #farmfoodie #springcleanse

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The phytonutrients, compounds and antioxidants which Brussels provide help support liver function (especially important during the spring season), slow down free radical cell damage and help to detoxify the body.  Again, something which our body naturally wants to do this time of the year as we transition through seasons.

We’ve been learning more about the importance of gut health and its connection to the brain.  Supporting a health gut lining, micro biome and lowered inflammation is important!  Glucosinolates found in Brussels help to protect the lining of the digestive system and stomach. Sulforaphane helps and supports the digestive process, helping to prevent bacteria overgrowth. Fiber, which is provided by this veggie, also aids in support of the digestive system and proper function.

In addition to the many benefits already listed, Brussels also help eyes and skin health.  Furthermore, they may slow the aging process, assist with proper nerve function, may help combat diabetes, balances blood sugar in the body and has been shown to improve brain health.

When cooking Brussels, keep it simple!

As a kid, we may have turned our nose to them because they were served plain and soggy. Personally, I love using them in salads, slaws and roast them for a crisp, tasty finish.  I’m a huge fan of roasting them with avocado oil, coconut oil (or other oils) in a cast iron skillet.  Lightly seasoned or tossed in an infused balsamic.  Want to jazz things up?  Add bacon!

Below is a super simple dish that’s easy to prepare.  When storing or keeping this dish to last longer, I recommend not adding the dressing until you’re ready to serve.  I encourage you to switch it up with seeds, fresh herbs or whatever your taste buds crave.

 

Brussels Sprout Salad

2 cups shredded Brussel sprouts*

1 small red onion, thinly sliced

¼ cup dried cranberries

½ cup shredded carrot

½ cup pumpkin seeds

½ cup Honey Basil Lemon Dressing (see recipe below)

Directions:

Add shredded Brussels sprouts to a large mixing bowl. Top with sliced onion, cranberries, carrot, pumpkin seeds, and dressing. Mix well and serve.

*You can purchase the Brussels sprouts already shredded, or shred them yourself at home with a cheese grater.

Honey Basil Lemon Dressing

Juice of 4 lemons

2 tablespoons honey

1 garlic clove, minced

½ cup extra virgin olive oil

1 teaspoon dried basil

sea salt and black pepper to taste

Combine all ingredients in a small bowl and mix with a fork. Store refrigerated in an airtight container for 7-10 days.

 

Do you have a favorite Brussels sprout recipe that you love?  I welcome you to comment or share below.  Enjoy!

XOXO,

Kim

Lemon and Garlic Roasted Artichokes

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Roasted artichokes are wonderful as a snack or side option to any meal.  They provide so much flavor and have a variety of health benefits. They are a rich source of fiber, vitamins and minerals.   Artichokes have a large antioxidant value and help prevent illness.  Their natural properties help to improve liver function and detoxification to remove toxins in the body.

Artichokes help soothe inflamed gallbladders and aid in digestive health.  They also provide bone health, increased brain function and reduce bad cholesterol while increasing good cholesterol.

With all of these benefits and more, roasted artichokes are a wonderful compliment to your plate.  Especially when prepared in a healthy way.

Lemon and Garlic Roasted Artichokes #simplerecipes #roastedartichokes #farmtotable

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When I started thinking about cooking methods and recipes, I kept thinking about steamed or roasted artichokes that are doused in butter.  That’s a common method that’s prepared and enjoyed by many.

I knew I wanted to incorporate garlic and oil as an alternative to the butter.  I love lemon with garlic, so I decided to experiment and come up with a recipe that provides a lot of flavor. Not only did my house smell incredible while the artichokes were roasting, but the finished product left me adding this recipe to my “favorites list.”

I hope you enjoy this recipe as much as I do!

Roasted artichokes

 

Lemon and Garlic Roasted Artichokes

Serves: 2 Artichokes

ingredients

2 Artichokes (preferably organic)

8 Cloves of garlic (whole)

Fresh juice from 1 lemon

Zest from 1/2 of your lemon

2 Tbsp avocado oil (or oil of your choice)

1/2 tsp lemon pepper seasoning

Pinch of salt (optional)

 directions

Preheat your oven to 425 degrees.

Using a sharp knife, carefully cut the top third of the artichokes and the stem at the base.  With the base cut, the artichokes will sit well on your cutting board.  Using your knife, core out the center of the artichoke to make room for your garlic.  Using your fingers, pull and separate the leaves.  They will stick out a little on the sides.

Make two squares of foil to hold your artichokes for roasting.  In a small bowl, mix your oil, lemon juice, lemon zest and seasoning.  I don’t cook with salt, but if you want to add it in, do so now.

Take your garlic cloves and evenly distribute them into the core of your artichokes.  The number of garlic cloves you choose to use is completely up to you.  I love garlic (and the health benefits), so I go a little overboard when I cook with garlic.

Set your stuffed artichokes on their individual foil pieces.  Drizzle your oil combination evenly over both artichokes.  Once you’ve covered your artichokes and drizzled the oil evenly between the leaves and top, fold up and wrap your artichokes.  Placed your wrapped artichokes in a glass baking dish.

roasted artichokes

Roast artichokes in the oven for 50-65 minutes.  Once you’re done roasting, remove your dish from the oven and carefully unwrap your roasted artichokes.  Enjoy!

 

If you try this yummy recipe, i would love to hear your feedback.  I welcome any comments below.

XOXO,

KIM

Healthy and Hearty Slow Cooker Beef Stew

When the weather is cold and dreary, I crave good, hearty food.  That’s exactly what happened this past weekend when we had snow and ice.  I make a lot of stews, soups and chili recipes this time of the year, and I knew exactly what I wanted this past weekend.  A big bowl of my healthy and hearty slower cooker beef stew.

I love a good hearty meal when the weather is not so delightful.  I remember growing up as a child and having the most wonderful, warm and hearty meals at home.  Especially after a good snow storm and being out sledding all day.  My mother and grandmother taught me a lot about family and food.  That’s why I get all warm inside when I eat these kinds of dishes.

Healthy and Hearty Slow Cooker Beef Stew #crockpot #beefstew #simplerecipe #farmtotable #winterfoods

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My family has a southern background, so I grew up around a lot of heavy and “not so great for me” foods.  That’s why I love taking different recipes and altering them. Not only do I feel better, but my digestive system thanks me for it.  You can still eat good, hearty food and eat well.

This recipe is perfect for the winter but can be enjoyed anytime throughout the year.  Not only is it filled with clean, farm to fork ingredients, but it’s easy to make.  I love my crock pot this time of year and use it often for meals.  Not only will your family love this recipe but your home will smell yummy too!

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Healthy and Hearty Slow Cooker Beef Stew

Ingredients:

2 pounds lean, grass fed chuck meat, cut into bite size pieces

1/3 cup stone ground white rice flour* (or your flour of choice)

1 (14.5 ounce) can of diced tomatoes, with juice (preferably organic and BPA free)

4-5 red potatoes, cut into large bite sized pieces

3 carrots, peeled and cut into bite sized pieces

2-3 cloves of fresh garlic, peeled and minced

1/2 cup chopped onion

1 Bay Leaf

1-1/2 cups low sodium beef broth (organic and homemade are better options)

1 Tbsp balsamic vinegar

3 tsp Worcestershire sauce

2 tsp black pepper

2 tsp paprika

2 tsp dried oregano

Olive Oil (for browning)

DIRECTIONS:

In a bowl, whisk flour and pepper together.  If using salt, add it in here as well.

Lightly coat all sides of the bite sized pieces of meat with your flour mixture.  Start to warm (medium heat) up a skillet on your stove top with a little olive oil.  Place portions of your flour coated meat in the skillet.  Allow them to cook for about 20-30 seconds per side.  You want to lightly brown the outside of the meat but not cook through.  Remove the cooked pieces and set to the side.  Continue until you have cooked all of your coated meat.

Add your cooked meat pieces to your slow cooker.  Add your prepared potatoes, carrots, onions, garlic, diced tomatoes (with juice) and Worcestershire sauce.

Combine your broth, balsamic vinegar, spices and them add in with your meat.  I like to place my bay leaf under some of the ingredients, but that’s just me. 🙂

Cover and cook your ingredients on high for 4-6 hours or low for 8-10 hours.  Stir well through the cooking process.  The ingredients will soak up a lot of the liquid and create a yummy, hearty texture.  Make sure they don’t get too dry and burn.  You can always add in a little more broth, but it’s been my experience that everything cooks well and comes together perfectly at the same time.

*NOTE:  Minus some of my condiments, I try to stick to a gluten free meal plan, so I use Bob’s Red Mill ground white rice flour for my dishes when flour is recommended.  You can use another kind of flour as well.  I’m not a huge fan of salt, so I omit it from most of my recipes.  Please add in and taste as desired.  Same with the spices. I am a huge fan of spices, so I tend to add a lot.  Please omit if you want to keep it simple.  I also LOVE garlic and onion (for the taste and health benefits), so if it’s too much for you, adjust the ingredient size.  It’s your dish, so add in (or take out) what you like. 🙂

 

I would love to hear your feedback after trying the recipe.  Please comment below or message me with any comments or questions.  I hope this hearty, healthy recipe is as much of a hit in your home as it is in mine.

Wishing you a warm, healthy holiday season!

XOXO~

Kim

 

 

 

 

SWEET POTATO, APPLE & SAGE SOUP

HAPPY FALL, YA’LL!

This is my favorite time of the year for so many reasons.  I love the crisp air outside, watching the leaves change colors, pumpkins, spiced scents and the bounty of “farm fresh” fall foods.  It’s about this time that I break out the sweaters, slippers and start making yummy, healthy fall soup recipes.  I love soups, stews and chili dishes this time of year.

Today I decided to cook up one of the fall recipes from my “Feel Fabulous for Fall Clean Eating Program.”  I love eating seasonally and experiencing all of the benefits.  Not to mention the variety of fall foods and trying new things.  Right now, I am roasting vegetables for my Sweet Potato, Apple & Sage Soup, and my house smells AMAZING!!!  This soup is perfect for any meal.  It’s so delicious that I would even serve it to friends and family on Thanksgiving.  It’s THAT good!

I know that fall is a busy time.  It’s a busy time for me too!  That’s why I like to keep things simple and easy through the fall season.  Kiddos are back to school, the holidays are approaching, and we know how crazy the last quarter of the year can be before we welcome 2017.  Can you believe it?  Anyhow, that’s why I like to keep things to the basics.  I am a huge fan of crock pot meals, making extra supper for lunch the next day and using simple ingredients that are easily accessible.

I love the combination of flavors in this easy recipe.  I’m telling ya, you’re house will smell so yummy!  These ingredients are ones that I usually have on hand, so when I was craving soup, I knew exactly what I wanted to try.  I welcome you to try it and let me know what you think.  The vegetables roasted up beautifully and simmered well with the broth.  You can add any toppings that you like.  It’s delicious plain too!  Sometimes I add a few pumpkin seeds (garnish on top) for crunch and an extra fall “kick.”

 

SWEET POTATO, APPLE & SAGE SOUP

Makes 4 servings

INGREDIENTS:

3 to 4 large sweet potatoes, chopped
1 apple, chopped
1 onion, chopped
2 tablespoons coconut oil, melted
1 teaspoon cinnamon
½ teaspoon nutmeg
4 cups vegetable broth
6 to 8 fresh sage leaves, chopped (OR 1 teaspoon dried sage)

DIRECTIONS:

Preheat your oven to 400 degrees Fahrenheit. Add chopped sweet
potatoes, apple, and onion to a large bowl. Drizzle with coconut oil, cinnamon, and
nutmeg. Mix until well coated. Bake in the oven for about 30 minutes until
everything is soft and brown around the edges. Remove from the oven and let it
cool for 10 to 15 minutes.
Move the baked vegetables to a large soup pot and add broth and sage.
Simmer for 10 to 15 minutes. Use an immersion blender or a high-speed blender to make a smooth soup.  This soup stores well in the fridge too.  In case you have some leftover.
Please comment below and let me know what you think of the recipe. I welcome you to contact me if you have any questions or suggestions.  I would love to hear from you and hear your thoughts about ideas for future recipes
IF YOU WOULD LIKE MORE INFORMATION about MY “FEEL FABULOUS FOR FALL” CLEAN EATING PROGRAM, you can check out the link here: “Feel Fabulous for Fall” 14 Day Clean Eating Program

XOXO,

kim

Simple Spaghetti Squash

Happy First Day of Autumn!

I absolutely love this time of year.  The weather is cooling down, the leaves are beginning to change colors, pumpkins are everywhere and delicious fall foods are overflowing farms.  What’s not to like about fall?  Especially if you’re on the East Coast like me and can experience the simple pleasures of the new season.

I had the pleasure of joining a local farm this past Sunday, and we cooked up a yummy Spaghetti Squash meal.  It was so delicious and healthy.  We chose so many ingredients from the farm and joined the collection of flavors to create a magnificent dish that anyone can make.

The farm that I visited is called Hometown Harvest, located in Frederick, Maryland.  What started off as a family dairy business, has now turned into a  delivery service that’s similar to bringing the farmers market right to your doorstep.  I was fascinated to hear how they got started and how much they have grown.

Hometown Harvest and it’s owners have a huge passion for supporting the community and local agriculture.  They help educate the community about the difference between the American diet and the importance of  locally grown, healthy foods.  When the foods are not in season and available locally, they outsource and are very particular about their sources and practices used.  I am very particular about sustainable farming and knowing where my food comes from, so I was thrilled to learn how they select their sources for partnership.

What started off as a partnership with a small hand full of growers and 250-300 deliveries has grown into working with 150 trusted farms and 1,000 deliveries (and counting).  In addition, they now deliver to workplaces as well.  Currently they are serving the Maryland, DC and Virginia region.

Customer support has allowed more opportunities and ways to help the community and their farm.  They’ve been able to partner with many others farms and help out young farmers who are just starting out.  They are also working with local farmers, helping them to invest in “season-extending, sustainable methods.”  This will allow year-round healthy and local food, while providing reliable income for the farmers.  They’ve also expanded their line and provide breads, rolls and pastries (baked daily), pickles, granola, condiments and other goodies from local sources.  They have gluten free products as well.  They have come a long way since 2001, and I am excited to watch their growth.

It was an incredible experience meeting them at their warehouse a month ago and then visiting their farm this past weekend.  I cannot say enough wonderful things about their character, what they believe in, how they give back to others and they provide a phenomenal service that has so much heart and genuine care in it.  You know you’re getting a wonderful, healthy product that’s been grown, raised or made with a lot of care and heart.  For more information about Hometown Harvest, I encourage you to check out their website and delivery areas at: Hometown Harvest.

We planned to do a Facebook Live Food Demo this past Sunday, and I was thrilled when they gave me the opportunity to put the menu together.  I went to their website and started checking out the ingredients that were fresh that week.  I saw spaghetti squash, broccoli and many other goodies. I love spaghetti squash and thought it would be fun to do spaghetti squash boats.  Fall is the perfect season for loading up on Spaghetti Squash and other fall goodies.  Hometown Harvest has a wonderful meat and cheese selection, so I gathered up some ideas for a meal and got started combining flavors.  Check out the recipes below and let me know what you think.  Check out the LIVE Demo on our pages:  Kim Wilson and Hometown Harvest.

spaghetti squash boats

 

ground turkey boats (serves 4)

ingredients:

(2) Spaghetti Squash

1 LB of Ground Turkey (or your protein of choice)

Oil (I prefer avacado or grapeseed oil to cook)

1-2 Cloves Garlic, minced

1/4 to 1/2 onion, diced

3-4 Roma tomatoes, diced

1 tsp Red Pepper Flakes

Salt and Pepper (If preferred and to taste)

1 tsp Italian Seasoning (or make your own)

Fresh Basil

1 cup Raw Cheese (Optional)

Note: I used their Sun Dried Tomato Basil Cheddar for this recipe

instructions:

  1.  Preheat oven to 400 degrees.
  2. Unless you are able to carefully slice your spaghetti squash in half (long ways), I recommend you warm it in the oven until you’re able to carefully insert your knife.  Cutting is the hardest part of the recipe.  Make sure you use pot holders to remove the warmed squash.
  3. Carefully cut off the ends and sit your squash upright on the counter.  Once sliced down through the middle (long ways), scoop out the seeds and drizzle the flesh side with oil.
  4. On a foil lined baking sheet, place your boats flesh side up on the pan.
  5. Cook about 45-60 minutes (depending on your oven) until you can insert a fork straight into the flesh.  The flesh will eventually show a gorgeous browning top.  You want this but not too cooked.
  6. While your boats are cooking in the over, start to prepare your filling.
  7. In a dry pan (stove top), cook your red pepper flakes for just a few minutes while moving it around the pan.  Make sure you do not allow the flakes to stay in one place for a while and burn.  Let them sit to the side and cool.
  8. In your warmed skillet, add some oil and allow a little increase in the temperature (about medium heat).  Add in your garlic for a minute or two (while moving around the pan) and then your onion.  Cook for a few minutes.
  9. Add your ground turkey to the garlic and onion mixture.  Mix well.
  10. Add in your prepared red pepper flakes, salt and pepper (as desired) and Italian seasoning.  Cook until meat is brown.  Add in you tomatoes, mix and simmer (while stirring occasionally) until all ingredients are combined and tomatoes are wilted. Set aside.
  11. Once the boats have been taken out of the oven and cooled for a few minutes, scrape the squash (long ways) with a fork, which will give strands of squash (similar to the appearance of noodles).
  12. Carefully and gently combine some of your squash and meat mixture in a separate bowl.  Fill one boat and repeat with the others until your mixture is gone.  You can also reserve some to enjoy later.  It lasts several days.
  13. Top each boat with a little cheese and broil in the oven until lightly browned on top.  About 1-3 minutes.  Watch the oven because they will broil quickly.
  14. Garnish with some chopped fresh basil.
  15. ENJOY!
NOTE:  WE ALSO MADE BROCCOLI BOATS.  GREAT FOR THOSE WHO DO NOT WANT TO EAT MEAT.  SAME INGREDIENTS (MINUS THE ONION and tomatoes), BUT INSTEAD OF THE MEAT, WE SUBSTITUTED 3-4 CUPS OF SAUTEED BROCCOLI. you can add the tomatoes if you like.  WE COOKED THE BROCCOLI THE SAME WAy AS THE MEAT BUT ADDED IN SOME WATER AND STEAMED IT ON THE STOVE.  YOU CAN ROAST YOUR BROCCOLI in the oven AS WELL.  WE ALSO USED THE RAW SMOKED CHEDDAR FOR THE BROCCOLI BOATS, BUT BOTH KINDS of meats ARE FABULOUS.  THE GARLIC AND SEASONINGS REALLY ADDED FLAVOR TO THe broccoli.  Any type of meat can be used.  this would also be yummy with bison, sausage (not as healthy but would be delicious) and grass fed beef.  so many options for these boats.  i recommend you to try them and see what you like.

*** Spaghetti Squash (uncooked) will keep for quite a while on your counter after you buy it.  I love to load up at the farmers market and store it on my counter for use.  They will last several weeks, if not longer.  Fresh off the farm is best, but just so you know, they will keep a while.

Have you made Spaghetti Squash before?  I welcome you to comment below or share a recipe you love.  Enjoy, Friends!

XO~

Kim