The Skinny on Arugula

With its unique, peppery flavor, arugula is a highly nutritious and extremely versatile salad green. Arugula, also known as rocket, roquette, rugula and rucola, is generally used in salads (often mixed with others greens in a mesclun), but can also be cooked as a vegetable or used raw with pasta and meats. With only 20 calories per three cup serving, arugula is an excellent source of folate and vitamins A, C and K. It is also a good source of calcium, magnesium and manganese. Arugula contains significant quantities of beta-carotene and glucosinolates.

How to Select: Look for bright green crisp leaves. Avoid leaves that are withered or slimy.

How to Store: Unwashed arugula leaves kept in the refrigerator will last up to two days.

Usage Tips: Wash thoroughly before eating or cutting. Remove any wilted leaves.

I saw this recipe on the Food Network and thought it looked delicious. It combines pizza (one of my favorite foods) and salad all in one… who could ask for anything more! You can use a store bought or homemade (I prefer) pizza dough.

Arugula, Ricotta and Mozzarella Pizza

Ingredients:

½ cup ricotta cheese

2 cloves garlic, crushed

1 teaspoon salt

¼ teaspoon freshly ground black pepper

2 cups (8 ounces) shredded mozzarella cheese (smoked mozzarella is delicious)

1 packed cup (1 ounce) arugula

Flour, for dusting

1 (13 to 16-ounce) ball pizza dough (preferably whole wheat)

Extra-virgin olive oil, for drizzling

2 Roma tomatoes, sliced into ¼-inch thick slices

Directions:

1. Preheat oven to 475 degrees F. 

2. In a food processor, blend the ricotta, garlic, salt and pepper until smooth. Add the mozzarella and arugula. Pulse until just combined but still chunky.

3. On a lightly floured work surface, roll out the dough into a 14-inch diameter circle, about ¼ to 1/16-inch thick. Transfer dough to a baking sheet and drizzle with olive oil.

4. Spread the ricotta mixture on the top leaving a 1-inch border. Arrange the tomato slices on top. Drizzle with olive oil and bake until the crust is golden, about 15 to 16 minutes. Remove from oven, cut into wedges and serve.

5. Variation: For a different twist, try grilling the pizza. It adds a smokiness that is scrumptious!

The Skinny on Spinach

Spinach may be one of the healthiest foods on Earth. Popeye might actually have been onto something! At just 20 calories, one and a half cups of raw spinach provides an excellent source of folate, potassium, magnesium, manganese and vitamins A, C and K. The same serving also provides a good source of iron. Spinach is also an excellent source of eye-healthy carotenoids, which have shown to lower the risk of cataract development. Despite the face that spinach is very high in calcium, it also contains high levels of oxalates, which are minerals that interfere with calcium’s bioavailability (i.e. the body’s ability to use calcium). However, studies show that cooking fruits and vegetables can significantly reduce a food’s oxalate content. Other studies show that spinach may help maintain mental sharpness and reduce the risk of cancers of the liver, ovaries, colon and prostate.

How to Select: Look at the spinach to make sure it appears fresh. Do not purchase spinach with a considerable amount of brown-edged leaves or if the spinach appears excessively wet.

How to Store: Spinach should be stored in the refrigerator crisper or drawer. Store leftovers in a perforated bag, tightly closed, in the refrigerator.

Usage Tips: Spinach is ideal for salads and cooking. Try tender leaves in a warm spinach salad by lightly stir frying some of your favorite ingredients first then adding spinach for the last one minute of cooking.

In honor of Dr. Seuss’ Birthday (March 2nd) and St. Patrick’s Day (March 17th), let’s get a little green!

Green Eggs and Ham

Ingredients:

2 tablespoons clarified butter

1/2 cup fresh spinach greens, washed and dried

1/4 cup smoked ham, diced

1/8 cup scallions, chopped

3 eggs, whisked

1 heaping tablespoon Spinach Pesto, recipe follows

Salt and freshly cracked black pepper

Directions:

Heat the butter in a medium skillet over medium-high heat. Add the spinach, ham, and scallions to the skillet, stirring with a wooden spoon to combine. Cook for 2 minutes, and then pour the eggs over the spinach mixture. Allow the eggs to begin to set, and then add pesto, salt, and pepper. Stir together until eggs are cooked evenly. Serve with favorite breakfast accompaniments.

Spinach Pesto

1 1/2 cups packed fresh spinach greens, washed and dried

1/4 cup fresh basil leaves

4 cloves roasted garlic, chopped

1/4 cup grated Parmesan, optional

1 cup extra-virgin olive oil

Add the spinach, basil, garlic, and cheese, if using, to a food processor and begin to pulse on low speed. Slowly add the olive oil while the processor is running. Pulse until the ingredients are blended into a smooth sauce, being careful not to over-mix.

Tip: Pesto can be made ahead of time and stored in the refrigerator for 1 day.

The Skinny on Lettuces

There are a wide variety of lettuces: Butter Lettuce, Green Leaf Lettuce, Red Leaf Lettuce and Romaine. Lettuces are low calorie and an excellent source of vitamin A, vitamin K, folate and antioxidants (beta-carotene, luein and zeaxaanthin).Vitamin A helps to support skin health and immune function, while vitamin K helps keep bones strong. Beta-carotene helps you see in dim light and lutein and zeaxanthin protect the eyes from the sun’s damaging rays. Just 3 cups of shredded lettuce is only 15 calories.

How to Select: Select fresh heads with no wilted leaves.

How to Store: Use lettuce as son as possible after purchasing. It can be stored unwashed up to four days in a perforated plastic bag in the crisper of your refrigerator.

Usage Tips: Wash thoroughly before eating or cutting.

Just-About-Spring Salad

Ingredients:

½ orange, juiced
½ lemon, juiced
½ small red onion, chopped
¼ cup extra virgin olive oil
1/8 teaspoon salt

4 large handfuls of salad greens, washed and dried
2 medium carrots, peeled and shredded
1 cup frozen baby peas, thawed
½ cup walnut halves, toasted

Directions:

1. In a medium bowl, whisk together orange and lemon juice, red onion, olive oil and salt.

2. When you are ready to serve, place the salad greens in a large bowl. Toss gently with a generous splash of dressing. Add the carrots, peas and walnuts. Toss again.

3. Add more dressing if desired.

The Skinny on Radishes

Radishes, with a unique peppery flavor, are a member of the mustard family. Radishes often resemble the flavor and texture of beets and turnips. The shape and skin color of radishes can vary; however, the most commonly available is the round, red-skinned variety. The flesh of all varieties of radishes is typically white. Radishes are extremely low calorie, with seven radishes only 15 calories. They are also an excellent source of vitamin C and have significant quantities of glucosinolates, which help to stimulate the body’s natural detoxification systems.

How to Select: Choose radishes that are firm with bright, crisp green leaves.

How to Store: Remove leaves and store in a perforated plastic bag in the crisper of the refrigerator for up to a month.

Usage Tips: Wash thoroughly before eating or cutting.

Spring Radish Salad

Ingredients:

1 bunch fresh radishes
2-3 carrots
2 bunches arugula
Salt and pepper
2-3 Tablespoons Extra Virgin Olive Oil
2 Tablespoons freshly grated Parmesan cheese
Lemon wedges

Directions:

1. Trim radishes and slice thinly. Peel carrots and cut on the diagonal into very thin slices.

2. Snap off the tough stems from the arugula. Gather arugula into a bunch and cut crosswise into strips.

3. Arrange the arugula on a platter. Scatter sliced radishes and carrots over arugula. Season with salt and pepper, to taste. Drizzle with olive oil to lightly moisten the vegetables. Sprinkle with Parmesan cheese.

4. Serve with lemon wedges to squeeze over the salad.


Don't throw out your radish greens! Believe it or not, those fuzzy leaves can be transformed into a smooth green soup, with a hint of watercress flavor.


Radish Top Soup

Ingredients:
1 Tablespoon canola or olive oil
1 cup chopped onions or leeks
8 cups loosely packed radish leaves
2 cups diced peeled potatoes
6 cups liquid (water, chicken stock)
Salt and freshly ground pepper

Directions:

1. Place oil in a large saucepan, add onions or leeks and cook until golden, approximately 5 minutes.

2. Stir in radish tops, cover pan, and cook over low heat until wilted, 8-10 minutes.

3. Meanwhile, cook potatoes until soft. Combine with radish tops and broth, and cook, covered, for 5 minutes to mingle flavors.

4. Puree finely in a food processor. Season with salt and pepper, to taste.

Note: Don’t have enough radish greens? Add some Swiss chard – it works just as well.

The Skinny on Kale

At only 36 calories per cup (cooked), kale provides over 1300% of your vitamin K needs and over 9% of the Daily Value needs of calcium. Kale also provides 350% of your vitamin A needs, is an excellent source of vitamin C and manganese, and is a good source of fiber and copper. It is also a top source of beta-carotene, lutein and zeaxanthan. Kale supplies an abundance of glucosinolates, which help to reduce the levels of harmful estrogens that can promote cancer growth in hormone-sensitive cells, such as breast cells. Kale is perfect to maintain bone and eye health.

How to Select: Look for dark green bunches with small leaves and no browning or yellowing.

How to Store: Kale will last in a plastic bag in the coldest part of the refrigerator for up to five days.

Usage Tips: Wash thorough before eating or cutting. For a quick snack to replace potato chips, bake kale sprinkled with olive oil, pepper and salt in the oven at 400oF for 20-25 minutes or until crisp.

Butternut Squash and Kale Lasagna

Ingredients:

1 teaspoon olive oil

1 small onion, chopped

1 package (8 ounces) sliced mushrooms

3 cloves garlic, pressed or minced
1 can (28 ounces) crushed tomatoes, drained and divided OR 3 fresh tomatoes, diced
1 butternut squash (about 2 ½ pounds), cut into 1/8-inch-think slices
1 bunch kale, washed and cut into strips
1 container (15 ounces) fat-free ricotta cheese
1 package (8 ounces) shredded park-skim mozzarella cheese, divided

¼ cup grated Parmesan cheese

 

Directions:

1. Heat oven to 350oF. Heat olive oil in large skillet over medium-high heat. Add onion and mushrooms; cook 5-7 minutes. Add garlic; cook an additional 30 seconds. Reduce heat to medium-low, add all but ½ cup tomatoes and kale, simmer 5 minutes.

2. Place remaining crushed tomatoes on bottom of 13x9-inch baking pan. Layer half of squash on top of tomatoes. Spread ricotta evenly with back of spoon over squash. Sprinkle with 1 cup mozzarella cheese and half of tomato/kale mixture. Layer with remaining squash, tomato/kale mixture and mozzarella cheese. Sprinkle with Parmesan cheese.

3. Cover with aluminum foil sprayed with cooking spray. Bake 25 minutes. Uncover, bake an additional 20-25 minutes or until squash is tender. Lake stand 20 minutes before slicing and serving.

Stop, Drop and Roll

We had quite an interesting day here on Flip Flop Farm yesterday. We tend to get crazy ideas and jump in feet first. We had been talking about getting rid of all of the underbrush and tree limbs that we have collected over the past two years that were piling up in the woods behind the chicken coop. The result: a massive bonfire. I (Madi) must admit that it was the first true bonfire I have experienced. It got quite scary at times when I thought that we might possibly burn our entire woods down, but it was a success! The reason for having the bonfire was two fold. One, we wanted to clean up our woods and make it look pretty (Madi's reasoning) and two, because the ash that we got from the fire is wonderful for the garden. We are going to spread it over the bed and till it under. Ash helps balance the pH of the soil so that the soil is not too acidic (not good for the plants... especially the tomatoes). Even if did nothing for the garden, it was fun having a massive fire!

Sorry we didn't get any pictures, we were (again) trying hard not to burn down the woods!

We'll see you in the (new, non-acidic) dirt...

Happy National Nutrition Month!

I bet you didn't know it was National Nutrition Month or that there was even a month devoted to nutrition.Why yes, yes there is! 

The American Dietetic Associaton (ADA) created National Nutrition Month as a way to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.Why the ADA choose March, I do not know. Maybe it's because March it is the beginning of spring, when seeds are being sown into freshly tilled dirt and when fresh fruits and veggies are making their presence once again onto our plates. Maybe it's because so may people are planted on the couch watching March Madness, and that they wanted them to eat carrots and hummus instead of nachos and pizza. Maybe it's because there is something else of importance taking place in May, August and November. Who knows... your guess is as good as mine. However, I am thankful that at least there is a designated month to promote the awareness and importance of nutrition and healthy eating.



For those of you who know me, you know how much I enjoy talking about food and nutrition. I must admit that my favorite word is moderation. Everything in moderation, I say... even chocolate! I could go on and on about nutrition and your daily needs, but I will save that for if and when you ever want to talk to me about it (and please do, I am always open and willing). I will say that, even if only for a month, I challenge you to focus on healthy foods and try to eat a balanced, healthy (and moderate) diet. As spring rolls in, I challenge you to visit local farmers' markets (you're always welcome at mine!) and pick out fresh, locally-grown produce; or even plant a small garden of your own and watch your favorite produce grow from the ground up. Challenge yourself to try new foods and prepare foods in different (possibly, healthier) ways.

The food guide pyramid focuses on the 6 major food groups: grains (whole, please!), vegetables (3-4 servings/day, lots of color), fruits (3-4 servings/day, lots of color), milk (low-fat, please!), meats (lean, please!) and beans, and physical activity (150 minutes of moderate physical activity per week). Get fresh, get color, get LOCAL, get moving!

Although I propose that we have National Nutrition Year, I am satisfied to show my nutrition colors for a month. Nutrition is important for so many things and in so many ways. You only have one body to walk you through life - it should be kept healthy and happy.

 For more information and LOTS of nutrition resources, visit www.eatright.org/nnm.

As for Michael and I, even after studying and living a nutritionally responsible life ... it still remains a challenge every day to maintain moderation.  There is always one more bite or one more dessert that we'd love to have.  The key, I suppose, is that we keep trying and keep working at it.  If you can keep nutritional awareness in your mind, you'll be surprised how quickly you can put a little moderation into your diet as well.  The best way for Michael to work healthy foods into his diet (besides marrying me!) is to get personally invested in his food by sowing it, tending it, and caring for it all along the way to his plate.  In this spirit, we are soon off to plant our bountiful garden that will hopefully last us until National Nutrition Month 2012 (we can dream!).

We'll see you in the dirt...

A Leap of Faith

Well... We said from the beginning that this blog would document the adventures that we encounter on the farm and in our lives. It has always been our motto to go big or go home, and I am proving that... Whitley style. 


About a month ago, I (Madi) was offered a position at the Western Wake Farmers' Market in Cary. The WWFM is a quickly growing farmers' market that features fresh produce and other food products grown or made within 100 miles of the market. The mission of the market places a huge importance on community and how we can use the local food movement to better our surrounding community. 

I will not only be helping to run the day-to-day operations of the market but I will also be involved in nutrition education at the market. I am so excited about this! I have always loved sharing my knowledge about nutrition and putting it into a venue that promotes local eating is all the better! This is where I belong - the vendors and shoppers are my kind of people. They all are passionate and personable who share in my dream of eating local, spreading awareness of local/fresh food and placing an importance on family and community. In order to further this venture, I will be leaving my current job at the end of March. It is scary yet exciting at the same time. Farmers' markets are a place that I have taken a vested interest in for a while and I feel like this is where I can thrive. 

If there is one thing I have learned through this is to do what you love. Surround yourself with people who love and support you... no matter what! My wonderful husband and family have supported me through this tough transition and remind me everyday that doing what you love will supersede all else... even money. Take time to evaluate what you enjoy doing and how you best feel you can make a difference, even if it is small. I woke up this morning and for the first time, I was excited to go to work. That was an amazing feeling.

I'm still not sure yet how this will affect our day-to-day lives, but I am hoping it will allow me more time at home to continue working on and growing our small farm and to experiment with the foods that we grow (and get from the farmers' market). Recipes to come, promise!


For someone who hates the unknown and getting our of her comfort zone, I am taking a leap of faith... or a leap of something!


We'll see you in the dirt (or at the market)...