So I changed my mind and decided to take it easy on you and just do the one newsletter last month. Hopefully you got your garden planted in April and are starting to see the rewards of your hard work. So to help you figure out what the heck to do with all this beautiful food you are harvesting I thought I would review The World's Healthiest Foods.

This is a must-have book - I think the recipes in here are awesome - most of them take no more than 7 minutes to cook and have 5 ingredients or less, so you really need to have all items prepped before you start cooking. It is also a great source to tell you how to buy, prepare and store foods and their nutritional value. The recipes are made to serve 2 so you don't have to worry about a lot of leftovers. There is really so much info in here it is crazy. I am just going to pick out a few things that I thought were very helpful and informative.

I have cooked several recipes from here and everything I have made has tasted really good and was super easy. The book is laid out in a very easy to follow format and the recipes are indexed several different ways so you can find what you are looking for very easily. As I have been making the recipes I make notes in my book so I remember what I liked and what I have changed. There are also great eating plans to help you get started.

I find my biggest challenge is getting all of my produce eaten before it goes bad. This is partly due to my crazy schedule and I am not a meal planner. I want to eat what I want that day so I change my mind a lot! (Imagine that!)

I hope you enjoy the tiny portion of info I can fit in my newsletter. Invest in your health and purchase this book and USE IT. You will be glad you did.

Where to purchase this book:

www.whfoods.org - This is the main website and you can find additional information there. This is a non-profit organization. The book retails for $39.95. I bought mine from here and feel it was worth every penny.

You can also purchase it on Amazon for $26.78 - http://www.amazon.com/Worlds-Healthiest-Foods-Essential-Eating/dp/0976918544/ref=sr_1_1?ie=UTF8&s=books&qid=1274111301&sr=8-1

Way to go team!

So we raised $200 from our Plant Green in Greenville Fund Raiser for HOG Day. United Ministries was thrilled to have our donation again so they could work on the next phase of their beautification project.

Big Sale coming soon!

Keep an eye on your inbox for my Lazy Days of Summer sale. Basically, I don't want to take inventory next month so I'm offering some great prices on in-stock items. Buy all my inventory please! Look for the sale details in the next few days...

Extra Virgin Olive Oil (only 1% of the oil extracted can be considered Extra Virgin!)

Extra Virgin Olive Oil - Did you know that you should not cook with Olive Oil? The best way to use Olive Oil is after the food has been cooked. When you saute with EVOO you actually release free radicals because the smoke point is so low. Check out this short video for more info: http://whfoods.org/genpage.php?tname=movie&dbid=6

When you are buying Olive Oil you should buy Extra Virgin for the most health benefit.

• You will see green-colored oils which are rich in chlorophyll and polyphenolic compounds that provide antioxidant protection and have a peppery taste. This is the most common in the Mediterranean. You will also see yellow-colored EVOO and this is rich in beta-carotene and has a fruity flavor.
• Always buy in darkly tinted bottles
• Store in a cool area away from direct or indirect heat. (I just rearranged my kitchen to remove my oils from near the heat. I still have to move my spices because they should not be near heat either!). You can refrigerate after opening but bring to room temperature before using.
• Only buy what you can use in about 90 days.
• Because the USDA does not have any laws in labeling OO, they may actually be processed differently. Look for a product that subscribe to the International Olive Oil Council's definition of "extra virgin"
• The whiter the OO the more fattening it is so skip the cheaper OO for beautiful green EVOO.

Recipe: Mediterranean Dressing (about 1 1/3 cup)

• 1 cup EVOO
• 1/3 cup fresh lemon juice
• 4-5 cloves of garlic
• Sea salt and Pepper to taste

Press garlic, let sit for 5 mins (will discuss why later). Whisk together lemon juice, garlic, sea salt and pepper. Slowly add EVOO into mixture. The slower you pour and the faster you whisk, the thicker and creamier the dressing will become. The dressing will be good for up to 10 days in the refrigerator. Just bring back to room temperature before you use. This is great on salads of Healthy Sauteed or Steamed Veggies.

To add additional flavor and variety you can add: minced basil or cilantro, onion, curry powder, honey, finely chopped avocado or red bell pepper (keep these last 2 separate unless you plan on finishing the dressing that day). I have also used mint.

Onions

Before you use an onion, you should chop, mince or slice the onion and let it sit for at least 5 minutes (10 minutes is best). This is because the sulfur-based compound called alliin and an enzyme called alliinase are separate when the onion is whole and the cutting of the onion allows them to come into contact with each other, providing more health-promoting properties. Also, the next time you start crying from cutting your onion remember this is a sign of a "healthier" onion. The stronger the smell the better it is for you. Also be sure to keep your head back when you are cutting to limit your tears!

It seems like the darker the onion the more healthy benefits. So the purple onion seems to be best but man, how I love Vidalia onions!

How to correctly chop an onion: http://whfoods.org/genpage.php?tname=preptip&dbid=3

How to store:

• Onions should be stored at room temperature, away from bright light, and in a manner where they are well ventilated. To do this, either place them in a wire hanging basket or a perforated bowl with a raised base so that air can circulate underneath. The length of storage varies with the type of onion. Those that are more pungent in flavor, such as yellow onions, can stay longer than those with a sweeter taste, such as white onions, since the compounds that confer their sharp taste help to preserve them.
• Scallions should be stored in a plastic bag in the refrigerator where they will keep for about one week.
• All onions should be stored away from potatoes, as they will absorb their moisture and ethylene gas, causing them to spoil more readily.
• The remainder of cut onions should be wrapped tightly in plastic or in a sealed container and should be used within a day or two since they tend to oxidize and lose their nutrient content rather quickly.
• Cooked onions will best maintain their taste in an airtight container where they can be kept for a few days; they should never be placed in a metal storage container as this may cause them to discolor.
• Although peeled and chopped onions can be frozen (without first being blanched), this process will cause them to lose some of their flavor.

Recipe: Marinated Onions

Cover thinly sliced onions with balsamic vinegar and 1 TBS of honey and marinate for 1-2 hours in the refrigerator. Drain and add to a green salad, to sliced cucumbers for a delicious cucumber salad or use with fish.

More info on onions: http://whfoods.org/genpage.php?tname=foodspice&dbid=45

Garlic

The same health promoting benefits apply to garlic as onions. So let your garlic sit for 5 - 10 minutes before using. Also, the longer garlic cooks the more nutrients are sucked out of it.

• Store in an uncovered or loosely covered container in a cool dark place away from heat and direct light.
• Do not refrigerate - moisture will cause it to spoil.
• Remove any cloves that look moldy or dried out.
• Even if the garlic has sprouted simply cut off the sprout and use as normal.

How to mince garlic: http://whfoods.org/genpage.php?tname=preptip&dbid=21

Recipe: Spicy Guacamole

Mix together 2 cloves of garlic, 2 medium mashed avocados (I chop mine - I like it chunky), 1 small diced tomato, 1/4 c chopped red onion, juice of 1/2 lime, 1/2 tsp cumin, pinch of cayenne and sea salt to taste. I have not used the cumin or cayenne pepper but will try that next time. We also chop up a jalapeno or serrano pepper - this can get rather spicy though so watch out. Serve with tortilla chips, veggies or we use on our salads or even on fish or eggs.

Cilantro

I have included this mainly because I was so excited to learn how to store cilantro so it would stop going bad a few days after I bought it! Right now I have some growing on my porch in the shade so we will see how it does over the summer since it does not like heat.

For those of you who love cilantro and want an alternative to plant check this link out: http://www.appalachianfeet.com/2010/05/07/how-to-grow-and-use-papalo-wrecipes/

I am looking for some of this to grow in the sun. Although this is not covered in the book you could use it the same way you would cilantro. On a side note if you have not Fanned (I dislike the term Liked) Appalachian Feet on Facebook you really should. Great source of info and Eliza is right here in the Upstate!

How to Store:

• If you can get it with the roots still attached this is the best way to store cilantro. Though for most of us this is not an option. So simply wrap the cilantro in a damp cloth or paper towel and place in a perforated plastic bag. The ones you get at the grocery store work perfect for this. It says it will last 3-5 days but I have had it last almost 2 weeks this way. Maybe not the best for nutrient content but hated to throw it out.
• You can also freeze cilantro either whole or chopped in an airtight container; it should NOT be allowed to thaw before use since it will lose much of its crispness.
• You can also place cilantro in ice cube trays and cover with water or stock and freeze. You can then add to soups or stews.

Recipe: Sun Flower Pesto

• 2 TBS Sunflowers Roasted* (I used pine nuts)
• 1/2 cup EVOO
• 2 cloves medium garlic, pressed
• 2 cups Cilantro (or Basil)
• Sea salt and Pepper to taste
• 1/2 cup grated Parmesan Cheese (I like Pecorino Romano cheese)
• Lemon (I add this as well)

Blend your nuts, garlic, cilantro, salt, pepper and 1/4 c EVOO. Gradually add the remaining EVOO. Add cheese before serving. This is also a great item to freeze. This is not covered in the book so I am unsure to the nutritional breakdown, but I place into silicone muffin cups and freeze and then store in an airtight baggy in the freezer. Pop one out and let defrost and use on veggies or pasta or whatever.

Tomatoes

I decided to do tomatoes since most people that plant them will have a lot of them! I planted about 5-6 varieties so I will need suggestions! Their peak season is July through October.

When selecting, look for tomatoes that are deep and even in color and are firm and heavy. They should be well shaped and smooth skinned. If they're ripe, they will yield to slight pressure and have a sweet smell. Tomatoes are hard to ship so they are usually picked green and then ethylene gas is used to make them red! Just another reason to buy local tomatoes!

Try to use your tomatoes the same day you purchase or within 10 days for sure. Store at room temperature and out of direct sunlight. Refrigerating unripe tomatoes will destroy their flavor and will cause them to become spongy. If you are unable to eat your tomatoes and they are ripe you can store them in the butter compartment of the refrigerator. This is the warmest part of the fridge. If you cut your tomato and don’t use it all, store in an airtight container or storage bag removing all excess air and refrigerate. You need to use up in 1 -2 days.

Just in case you have not planted your tomatoes yet: http://www.appalachianfeet.com/2010/05/11/how-to-plant-tomatoes-and-get-the-best-root-system/

Recipe: 5-Minute Tomato Salad Dressing

Place the following ingredients in a blender and blend for 1 minute until well combined:

• 1 medium ripe tomato cut into chunks
• 1 tsp apple cider vinegar
• 1 inch piece of ginger peeled and sliced
• 1/2 medium avocado
• 3 TBS EVOO
• 2 tsp fresh oregano
• 2 cloves of garlic
• 1 1/2 tsp tamari (soy) sauce
• Sea salt and pepper to taste

Serve on leafy greens or cooked rice, pasta or barley.

More Recipes Using the Healthiest Foods

Recipe: Healthy Roast Sunflower Seeds

• 2 cups Sunflower Seeds

1. Preheat oven to 160-170 2. Place a thin layer on sunflower seeds on a cookie sheet 3. Roast for 15-20 mins. To enhance the flavor you can add a little liquid amino seasoning or tamari (soy) sauce into a spray bottle and mist before roasting.

I am not sure but would think that you could use this basic recipe of any nuts you wanted to roast.

Recipe: 10-Minute Apricot Bars

• 1 cup chopped dried Apricots (I get the ones that don't have sulfite in them so they are not a pretty apricot color but better for you)
• 1/2 cup cream honey (this is the honey that looks white and spreads like a butter). I only use 1/4 cup because I think it is too sweet.
• 1/2 cup Almond Butter (the Whole Foods 365 brand is the cheapest I have found around $4 or so a jar)
• 1 1/2 tsp almond extract (I don’t use, I add cinnamon instead)
• 1/2 cup cinnamon granola (I am getting ready to make my own)
• 1/2 cup chopped almonds (I have used pumpkin seeds - those were yummy)
• 1 TBS of ground Flax Seed (I added this)
• Dehydrated Coconut (I add this too - not sure how much I just sprinkle in - this is super cheap at the health food store. I don’t get the regular coconut as it is way too sweet for me)
• You can also add 1/4 cup chopped dark chocolate or chips or even melt and dip the bars in half way. (I think that would be hard because mine are soft so think you would just end up with more of a mess)

1. Mix the butter, honey and extract - It says with a spoon but I have been doing it with the mixer. 2. Add the granola, dried fruit and nuts 3. Press into a loaf pan and refrigerate for 1 hour. 4. Slice into 1" bars This is one of my favorite snacks now. I make a double batch of this all the time and have played around with different dried fruits and nuts. Be creative. There is only deliciousness to be had.

Recipe: Healthy Saute

Heat 1 TBS of broth in a stainless steel skillet over medium heat. Once the broth begins to bubble add your veggies. Cover if necessary and saute for the recommended period of time.

*Since I don't always go through my stock in 7 days after opening I have taken to freezing the stock in ice cube trays, then putting in a freezer bag. This has worked out great and I am not wasting anything now.

Healthy Steam

Fill bottom of steamer with 2" of water so you don't burn the pot and bring to a boil. Add veggies to steamer. Cover steamer. Steam for recommended period of time.

Healthy Broil

Preheat Broiler on high and place an empty, stainless steel skillet under flame to get very hot, about 10 minutes. When pan is very hot, add meat or fish and place pan back under the broiler. Cook for recommended period of time. BE SURE TO USE A HOT PAD when handling the skillet!

A timer or several is much needed. It is really hard to remember how long you have had something cooking if you don't use a timer. I finally went a bought one but I think I will get another one since you are always cooking more than 1 thing at a time. Unfortunately, neither my stove or microwave have timers but hopefully yours does!

Although I have tons more to say I am going to get beat if I don't cut this thing off so go buy the book!

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Here, There, and Back Again

If for any reason you are unable to make your appointment please call me 24 hours in advance so I may offer another client your time. Take a minute to add me to your phone - 864-271-2710, then I will always be at your fingertips!

I will be out of the office:

July 12-14 and the 16 (working the 15th for sure that week)
July 19-22 working the 23rd

So please be sure to plan ahead!