Nourishing Potato Salad

Russet potatoes have dark brown skin and few eyes. Their flesh is white, dry and mealy, and they are good for baking, mashing and, most of all, French fries. That’s enough to make them the most widely grown potatoes in North America.

Because we tend to eat the Russet deep-fried, or baked and smothered with sour cream and butter, it can get a bad rap. However, one russet potato (approximately 5.2 ounces in size) has a moderate 110 calories and is an excellent source of potassium (more than a banana) and vitamin C. Russets are also a good source of vitamin B6 and are fat, sodium and cholesterol free.

russet potatoes

The Salad
6 cooked, cooled and diced organic potatoes with skin.
1 cup chopped organic celery
1 cup chopped organic carrots
2 medium-sized organic, naturally fermented chopped pickles
2 teaspoons organic celery seed
4-6 hard-cooked pastured eggs, peeled and chopped
Salt and pepper to taste

The Sauce
2 pastured eggs, beaten
1/4 cup sucanat or rapadura (optional)
1 teaspoon arrowroot powder
1/2 teaspoon Himalayan salt or other unrefined sea salt
1/3 cup organic apple cider vinegar
1/2 cup milk
1 teaspoon organic yellow mustard
4 tablespoons butter

Mix all the salad ingredients together.

For the sauce, whisk together the 2 beaten eggs, optional sucanat or rapadura, arrowroot powder, and salt in a saucepan. Stir in the vinegar, milk and mustard. Cook over medium heat, stirring constantly, until thickened. You must stir constantly so the eggs to do not scramble.
Remove from heat and cool about 5-7 minutes. Stir in the butter. Refrigerate until cool.

Gently fold in the sauce with the ingredients and serve immediately or you can let “sit” in the fridge for a few hours or overnight to let the flavors blend.

We thank westonaprice.org for this recipe.

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Posted on January 24, 2019

Chicken Parsnip Soup

8 cups chicken bone broth
4 cups diced cooked chicken
3 cups parsnips, peeled and diced (can sub in potatoes)
2 cups sliced carrots
2 garlic cloves, peeled and diced
1 onion, peeled and diced
1 cup fresh parsley, chopped
Salt and pepper to taste
1 tsp. garlic powder (optional)

Combine all ingredients in a pot, bring to a low boil, reduce heat, and simmer for at least 30 minutes, more if you can, for flavors to combine. Serves 4-6.

We thank WholeNourishedLife.com for this recipe.

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Posted on December 12, 2018

Carrot Chickpea Dip

4-5 medium carrots, scrubbed & trimmed, cut lengthwise into quarters
1/4 cup + 2 tsp olive oil, divided
Salt & pepper
1 cup cooked chickpeas
1/2 tsp. ground cumin
1/2 tsp. ground coriander
1/2 tsp. ground caraway
1 fat clove of garlic, peeled & chopped rough
½ rough-diced fresh chili, to taste, seeds removed (optional)
Zest and juice of half a lemon
1 tsp. tomato paste
2 Tbsp. tahini

Preheat oven to 400° F. Line a small baking sheet with parchment. Toss carrots with 2 teaspoons of the olive oil and some salt and pepper to taste and spread on baking sheet. Roast until tender and lightly browned on all sides, flipping over at least once. Allow to cool.

In a food processor, put chickpeas, cumin, coriander, caraway, garlic, diced chili, lemon zest, lemon juice, tomato paste, tahini, salt, and pepper. Chop carrots into smaller pieces and add. Pulse mixture a few times. Put food processor on “high” and drizzle remaining 1/4 cup of olive oil into bowl via feed tube, until smooth.

Check for seasoning and adjust. Top the dip with garnishes, such as pomegranate seeds, toasted pine nuts, crispy Brussels sprout leaves, chopped flat leaf parsley, and extra drizzles of olive oil. Serve with crackers, endive leaves, rough cut veggies, etc.

We thank thefirstmess.com for this recipe.

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Posted on November 28, 2018

Carrot Pulp Muffins

Makes 12 muffins

2 cups flour (we recommend Nash’s soft white or triticale!)
¼ cup carrot pulp
2 teaspoons baking powder
1/4 teaspoon baking soda
1 teaspoon salt
1/2 cup sugar
1 tablespoon grated orange zest
2/3 cup orange juice
1/2 cup melted butter
2 eggs
1 tablespoon melted butter
1/4 cup packed brown sugar
1/2 teaspoon ground cinnamon

Combine flour, baking powder, baking soda, salt, white sugar and grated orange peel. Stir in orange juice, 1/2 cup melted butter, eggs and pulp. Pour into 12 muffin cups. Mix together 1 tablespoon melted margarine, 1/4 cup brown sugar, 1/2 teaspoon cinnamon and sprinkle on top of each muffin.

Bake in a preheated 350 degrees F (175 degrees C) oven for 20-25 minutes.

We thank All-About-Juicing.com for this recipe.

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Posted on October 4, 2018

Moroccan Raw Carrot Salad

1 pound carrots, coarsely grated (about 4 cups)
1/4 cup vegetable oil or extra-virgin olive oil
3 to 4 tablespoons fresh lemon juice
1/4 cup chopped fresh cilantro or parsley
2 to 4 cloves garlic, mashed or minced
1 teaspoon ground cumin or 1/2 teaspoon ground cumin and 1/4 teaspoon ground cinnamon
1 teaspoon sweet paprika
Pinch of salt
About 1/2 teaspoon harissa (Northwest African chili paste), 1 tablespoon minced green chilies, or 1/4 to 1/2 teaspoon cayenne (optional)

In a large bowl, mix together all the ingredients. Cover and let marinate in the refrigerator for at least 2 hours or up to 2 days to allow the flavors to meld and permeate the carrots. Served chilled or at room temperature.

We thank epicurious.com for this recipe.

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Posted on September 12, 2018

Eating with Kids: Summertime

Healthy Summertime Foods

By Kia Armstrong and Patty McManus (Nash’s Organic Produce), Sarah Salazar-Tipton (Olympic Nature Experience), and Julia Buggy, Holistic Nutrition Educator

Originally published in Peninsula Families Today, an advertising supplement produced by Peninsula Daily News and Sequim Gazette.

Children naturally have more energy during the long days of summer. Because they spend more time outside in the sun and wind, it is important to keep their fluids and vitamin intake high. Sarah Salazar-Tipton, local mom and director of Olympic Nature Experience (a nonprofit dedicated to deepening children’s connection with nature) has a great solution: the fruit/veggie popsicle! “After hours at the beach or a walk through our neighborhood, it’s easy to entice kids home with a popsicle,” says Sarah. “It makes a great snack for any time of day, and they are getting fluids, proteins and veggies all at once.”

Fruit/Veggie Popsicle

1-to-2 cups water, herbal tea or juice
1 cup leafy greens
1-to-2 carrots
Large handful of seeds or nuts
1-to-2 cups fresh or frozen fruit

Blend on high until smooth and creamy. Pour into popsicle molds or ice cube trays and freeze. If your child is particular about color, add red pepper or tomatoes instead of leafy greens. A banana or two adds sweetness to counter a “too-veggie” taste. If you are adding leafy greens, leave out milk products, but add some citrus for extra iron absorption.

Colors helps kids eat veggies

Kids are more likely to warm up to veggies if they have something to do with choosing them, either at the store or in the garden. If your children help you to plant the seeds, water the plants, and harvest the crops, chances are they will want to taste the “fruits of their labors.”

If you plant a garden with your kids, try to plant veggies in a variety of colors—green lettuces or zucchini, bright orange carrots, red tomatoes or peppers, and purple berries. Each of these colors indicates the presence of different healthy nutrients that benefits the health of children and adults alike.

If you can’t grow a garden, play a color game in the produce department of your favorite store. “Which green should we pick today? Which orange?” Give the child credit at the table for tonight’s delicious choice, and if they want, allow them to help prepare what they have chosen. You can even turn mealtime into a game to see who can “eat all their colors,” even if it is only a bite or two.

Make juice time fun and healthy

Julia Buggy, local mom and Holistic Nutrition Educator specializing in organic plant-based nutrition, knows that using a juicer is always a hit with kids. “If you combine naturally sweet items like carrots and apples, it’s easy to slip in a little spinach or beets and the whole drink is loaded with vitamins, minerals and immune-boosting goodness!” says Julia.

Another trick she has learned for kids who may have an aversion to the color is to serve the juice in a fun colored cup with lid and straw. “If they have fun helping to make the juice, chances are they will be excited to drink it.” Here’s one of her daughter’s favorites.

Pirate Punch “Vitamin C prevents scurvy after all. . .Arrrgh!”

5 organic carrots
4 organic apples, seeds removed
3 handfuls organic local spinach
2 leaves organic kale
1 small lemon, zest peeled off

Freeze any leftover juice in ice cube trays for use in smoothies. “Sometimes we are too busy to bring out the juicer on these warm summer days, so my blender becomes my back-up support,” says Julia. “Smoothies are my favorite way to add veggies into my daughters’ diet. Plus they get all the fiber, too.”

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Posted on March 21, 2018

Eating with Kids: Healthy Baby Foods

Local Winter Foods: Baby Foods

Originally published in Peninsula Families Today, an advertising supplement produced by Peninsula Daily News and Sequim Gazette

Anything parents can do to establish healthy eating habits in their children is a gift that will last them a lifetime. Winter is a great time of year to have fun with kids in the kitchen, cultivating positive feelings about cooking their own meals and using healthy ingredients. Delicious local root vegetables and greens will boost their immune systems during the colder months, and to help kids grow healthy and strong!

On the Olympic Peninsula, area farmers still harvest fresh local food in the winter, thanks to the unique year-round growing climate, and sheer determination. You can find winter roots, such as carrots, beets and parsnips that can be grated into salads and sandwiches, diced into soups, steamed or roasted.

The colder it gets, the sweeter some veggies become! They produce sugars that act as an antifreeze to protect their cell structure when the temperature drops below freezing. Kales, collards, carrots, Brussels sprouts, and parsnips all get a little sweeter in the winter months. So give your kid a local carrot to crunch on, maybe dipped in peanut butter, hummus or a yogurt-based dip for added nutrition. Carrots can also be blended into smoothies, steamed and mashed into baby foods, or juiced.

Carrots
One of the healthiest ways to cook carrots is simple and really makes their flavor pop. Chop a carrot into ¼-inch matchstick pieces or rounds, and then steam them for five minutes. When they are easily pierced with a fork, toss them in a bowl, and drizzle with some olive oil and lemon juice, plus a bit of salt and pepper.

Beets
Also in season are beautiful red, golden and Chiogga beets. Take full advantage of their antioxidants and vitamins by grating them raw onto salads. Or watch your kids make them disappear into their bellies when steamed or roasted. To roast, lightly coat bite-sized pieces of beets with vegetable oil, sprinkle with salt and pepper, layer on a baking sheet, and roast in a high oven (400°F) for 15 minutes. Turn and roast again until tender and slightly caramelized. Remove and allow to cool so the kids can pick them up with their fingers.

Winter Squash
Winter squashes are really packed with the vitamins, and kids will have fun picking out colorful varieties and helping you prepare them. Knock off the stem with the butt of a big knife, or a hammer. Then bring a chair to the sink and let your child scrub the skin. Place the squash on a pie plate or baking dish, and bake it whole in the oven at 350°F until it’s tender all the way through. Many squashes, including delicata, butternut, buttercup and kabocha have edible skins. If the skin is tender when cooked, you can eat it!

Experiment with steamed squash or carrot toppings and explore different tastes with kids. A drizzle of local raw honey, toasted sunflower seeds, nutritional yeast or sour cream are all fun to try. Mix in some rice or quinoa and a few pinches of minced parsley or cilantro and see what they like! Reintroducing new veggies several times, in several ways, can yield positive results.

Make your own baby food!

Baby food is a cinch this time of year. Cut squash, purple sweet potatoes, yams and carrots into chunks, and steam until tender. Then mash with a fork, or use a blender to whirl it all up. Thin with milk, water or broth as desired.

Making your own baby food means that baby is eating whole fresh foods with the rest of the family, without added sugars or preservatives. It’s economical and easy to make a blender-full at a time and freeze leftovers into ice cube trays. Then pop frozen cubes into freezer bags and label and simply thaw and reheat for a quick organic meal or snack.

Find local produce at the Port Angeles Farmers Market, open year-round on Saturdays, 10 am-2 pm, at the Gateway Center in downtown Port Angeles. You can also find it at local retailers and eateries.

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Posted on March 21, 2018

Roasted Brown Butter Honey Garlic Carrots

Sweet, sweet carrots!

2 pounds large carrots, cut into 2 inch pieces
½ cup butter
3 Tbsp. honey
2 garlic cloves, chopped
Salt and pepper
Parsley or cilantro, chopped for garnish

Preheat oven to 425°F. In a medium saucepan add the butter and cook over medium high heat. Continue to whisk for a few minutes until the butter starts to become frothy and brown. Add the honey and garlic and remove from heat.

In a large bowl add the carrots and drizzle the sauce on top. Toss until coated and spread evenly on a large baking sheet. Season with salt and pepper.

Bake for 15-20 minutes or until carrots are tender. Transfer to a serving dish and garnish with parsley or cilantro. Serve immediately.

Recipe from therecipecritic.com.

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Posted on January 4, 2018

Honey-Roasted Rainbow Carrots

So many carroty colors!

1 lb. rainbow carrots, cut into 3-inch pieces. Cut fatter carrots in half lengthwise
1 Tbsp. honey, melted
2 tsp. extra virgin olive oil
½ tsp. ground cumin
½ tsp. ground coriander
½ tsp. salt
A few pinches of pepper
Dried thyme

Preheat oven to 425F. Place ingredients except thyme in a bowl and stir well to coat carrots evenly. Place in rimmed baking sheet in one layer and bake for 25-30 minutes until tender. Turn halfway through. Remove from oven and sprinkle with thyme.

We thank lizshealthytable.com for this recipe.

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Posted on December 21, 2017

Baked Parsnip Fries

2 1/2 pounds parsnips and/or carrots, peeled, cut into about 3” strips
1 Tbsp. finely chopped fresh rosemary, plus 5 sprigs rosemary
1 large garlic clove, minced
3 Tbsp. olive oil
Salt and freshly ground pepper
1/2 tsp. ground cumin, more to taste

Preheat oven to 450°F. Mix parsnips/carrots, chopped rosemary, garlic, and oil in a large bowl. Season with salt and pepper and toss to coat. Spread out in a single layer on a rimmed baking sheet. Scatter rosemary sprigs over.

Roast for 10 minutes; turn and roast until parsnips/carrots are tender and browned in spots, 10-15 minutes longer. Crumble leaves from rosemary sprigs over; discard stems and toss to coat. Sprinkle with cumin. Season to taste with salt, pepper, and more cumin, if desired.

We thank Epicurious.com for this recipe.

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Posted on December 7, 2017