Food That Grows by Justin Cook [azw3 | 3,06 Mb] ISBN: B00D3QGIK4

  • Full Title: Food That Grows: A Practical Guide To Healthy Living With Whole Food Recipe
  • Autor: Justin Cook
  • Print Length: 214 pages
  • Publisher: BookBaby; 1 edition
  • Publication Date: May 29, 2013
  • Language: English
  • ISBN-10: B00D3QGIK4
  • ISBN-13: 
  • Download File Format | Size: azw3 | 3,06 Mb
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Combining whole foods, gluten free, dairy free and farm fresh ingredients in flavorful and creative ways.

In short this is a book full of recipes and ideas on how to eat meat and veggies three meals a day, seven days a week, all the while adding health to your life. If you take the challenge and use this book not simply as a cookbook but as a guide to live healthy, you will discover foods that add health to your life such as juicy burgers, bacon and eggs, butter and thick gravy over roasted chicken, skin and all. In short this is a book full of recipes and ideas how to eat meat and veggies three meals a day, seven days a week, all the while adding health to your life.

Food That Grows bridges the gap from the farm to your table with simple, easy recipes to add health to your family and your life.

You will discover that this story is about so much more than simply food—it is about being nourished from the inside out, free of illness, living a healthy life you love!

Food That Grows is the culmination of sixteen years of study, sixty-two years of collective experience, and a million years of evolution, all combining together as your personal guide to health and healing. At the most basic, molecular level, we are what we eat. We cannot be any other. And so we invite you to embark on a great journey of exploration of what is in your refrigerator, on your plate, and thus in your body.

This book is not about a “diet.” This book is the how-to manual to eat whole food, real food, that creates and sustains true health.

Dr. Sarah Marshall and Dr. Tanda Cook are both Naturopathic Doctors, experts in restoring health, preventing disease and using food as medicine. They have been avid cooks and foodies for their entire lives and spent most of the past decade eating an entirely whole food (i.e. no processed food) gluten and dairy free diet sourcing as much of it from local farmers and their own back yards as possible.

It is their mission to change the way we eat in America: to bring us back to the basics, knowing where our food comes from and how to eat sustainability for the health of our bodies and our environment. It is their desire that you use this book not just as a great set of recipes, but as a toolbox to learn how to live healthfully, every day, through what you put in your mouth. This book is not just about what to eat, but about how to live, eating fresh, whole, made-by-nature foods that not only cure and prevent disease, but also nourish body, mind, and soul.

You can read this like a cookbook and follow every recipe to the letter, but the intention is to inspire a new way of thinking about food, cooking, eating, and how to share food around a table with people that you love. This book will bring consciousness to your grocery lists, your refrigerator, your health, and your life.

In part I the authors share details of their own health journeys, their roots of their love for nutrition and cooking, and about naturopathic medicine as a whole. In part II they describe “the why” of living a gluten free, dairy free whole food lifestyle, defining what health actually is, explaining what whole foods are and why they are the foundation of living health, and include their top ten healthy lifestyle guidelines. Part III includes everything you need to know to have your kitchen set up to support a whole foods healthy lifestyle including tips for kids, seasonal shopping guides, and what is essential for your pantry. Part IV is where it all comes together: the recipes. They are organized by course: main dishes, vegetable sides, gluten-free grains, sauces, soups, salads, appetizers and snacks. Also included is a specific section of breakfast recipes. Every recipe includes nutrition and health information, different variation ideas, great meal and menu plans and time saving recommendations.


Editorial Reviews



a significant marker of regional and ethnic identity. It encompasses many other elements of cultural heritage beyond the physical ingredients required for its production. These include folklore, religion, language, familial bonds, social structures, environmental determinism, celebrations and ceremonies, landscapes, culinary routes, smells and tastes, to name but a few. However, despite all that is known about foodways and cuisine from hospitality, gastronomical, supply chain and agricultural perspectives, there still remains a dearth of consolidated research on the wide diversity of food and its heritage attributes and contexts.

This edited volume aims to fill this void by consolidating into a single volume what is known about cuisines and foodways from a heritage perspective and to examine and challenge the existing paradigms, concepts and practices related to gastronomic practices, intergenerational traditions, sustainable agriculture, indigenous rituals, immigrant stories and many more heritage elements as they pertain to comestible cuisines and practices. The book takes a global and thematic approach in examining heritage cuisines from a wide range of perspectives, including agriculture, hunting and gathering, migration, ethnic identity and place, nationalism, sustainability, colonialism, food diversity, religion, place making, festivals and contemporary movements and trends. All chapters are rich in empirical examples but steady and sound in conceptual depth.

This book offers new insight into and understanding of the heritage implications of cuisines and foodways. The multidisciplinary nature of the content will appeal to a broad academic audience in the fields of tourism, gastronomy, geography, cultural studies, anthropology and sociology.

Dallen J. Timothy is Professor of Community Resources and Development, Director of the Tourism Development and Management Program and Senior Sustainability Scientist at Arizona State University. Professor Timothy is Editor of the Journal of Heritage Tourism and serves on the editorial boards of sixteen international journals. His primary research interests include cultural heritage; tourism and sustainable development; globalization processes and supranationalism; political boundaries and border issues; biodiversity and tourism impacts; religion, conflict and security; immigration and global diasporas; and peripheral region dynamics.

Routledge Studies of Gastronomy, Food and Drink

Series Editor: Michael Hall, University of Canterbury, New Zealand

This groundbreaking series focuses on cutting-edge research on key topics and contemporary issues in the area of gastronomy, food and drink to reflect the growing interest in this as academic disciplines as well as food movements as part of economic and social development. The books in the series are interdisciplinary and international in scope, considering not only culture and history but also contemporary issues facing the food industry, such as security of supply chains. By doing so the series will appeal to researchers, academics and practitioners in the fields of gastronomy and food studies, as well as related disciplines such as tourism, hospitality, leisure, hotel management, cultural studies, anthropology, geography and marketing.


The Business of Champagne: A Delicate Balance

Steven Charters

Alternative Food Networks

David Goodman, Michael Goodman & Melanie DuPuis

Sustainable Culinary Systems

C. Michael Hall and Stefan Gossling

Wine and Identity

Edited by Matt Harvey, Warwick Frost and Leanne White

Social, Cultural and Economic Impacts of Wine in New Zealand

Peter Howland

The Consuming Geographies of Food

Hillary Shaw

Heritage Cuisines: Traditions, Identities and Tourism

Dallen J. Timothy


Food Tourism and Regional Development

C. Michael Hall and Stefan Gossling

Heritage Cuisines

Traditions, identities and tourism

Edited by Dallen J. Timothy

First published 2016

by Routledge

2 Park Square, Milton Park, Abingdon, Oxon OX14 4RN

and by Routledge

711 Third Avenue, New York, NY 10017

Routledge is an imprint of the Taylor & Francis Group, an informa business

© 2016 Editorial matter and selection:, Dallen J. Timothy; individual chapters: the contributors.

The right of Dallen J. Timothy to be identified as the author of the editorial material, and of the authors for their individual chapters, has been asserted in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act 1988.

All rights reserved. No part of this book may be reprinted or reproduced or utilised in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including photocopying and recording, or in any information storage or retrieval system, without permission i
veg recipes of india, low fat vegetarian recipes, what is gluten free diet, wok recipes, family recipes,
member that you are new at this! Your decorating techniques will improve as you create more cakes, so don’t get hung up on making a perfectly smooth surface or a precisely tinted blue frosting. Each cake has a noted level of difficulty to help you decide which is the best place to start, and to inspire you to make an advanced cake.

One of our favorite parts of putting the book together was working with all the candies—they’re so much fun to play with! We want you to be creative with the goodies used on the cakes. Make substitutions, use ideas in our designs to create your own—do whatever you like. Cake decorating doesn’t need to be serious or intimidating, and anyone can do it! Turn it into a family activity, or invite your friends over to spend a day in the kitchen creating the cake with you. You can show off your new cake decorating skills and then enjoy a slice together to celebrate your accomplishment.

happy caking!

tools and techniques


All of the projects in this book are pretty simple. However, there are a few particular tools that will help make the job much easier. Here are our recommendations.

small offset spatula: One of the most cherished tools in cake decorating, the small offset spatula, also called an elbow spatula, is used for spreading frosting, transferring cakes, crumb-coating, smoothing frosting, and making decorations. Its small size is perfect for frosting in hard-to-reach areas and gives more control than a large offset spatula when working with smaller surfaces.

large offset spatula: The larger cousin of the small offset spatula, this handy tool has a blade averaging 6½ inches long and is perfect for frosting larger surfaces or transferring cakes or cookies.

wooden skewers: Widely used in cake decorating for support and structure, wooden skewers come in a range of sizes.

paintbrushes: Artist’s paintbrushes can be a great tool for applying frosting or painting with food colorings. Purchase an inexpensive disposable set at a craft or art supply store.

tip Sometimes it’s a little tricky to add detailed decorations to the cakes. You may want to have on hand some clean tweezers to help you place candies more precisely.

drinking straws: Disposable drinking straws are inserted into cakes to build structure and support.

cake boards: Cake boards can be made out of any material that’s strong enough to support the weight of the cake. See this page for a full range of options.

cardboard cake circles: Found in baking supply stores or craft stores, cardboard cake circles are sold in sets of varying sizes and are used to provide support underneath the cake.

wire cutters: In cake decorating, wire cutters are used for cutting structural supports, such as wooden skewers.

cloth- or paper-covered wires: Commonly found in craft stores and floral supply stores, cloth- or paper-covered wires come in a variety of colors and gauge sizes.

toothpicks: We use round, not flat, toothpicks throughout the book because round toothpicks insert smoothly into cake and are stronger than flat ones. Also, flat toothpicks can cause a candy to crack. Toothpicks provide light structural support and are also great for other small tasks, such as attaching candy decorations.

pastry wheel / pizza cutter: An everyday pizza cutter can stand in for a pastry wheel and is perfect for trimming rolled-out candy, cutting strips, or making shapes.

nonslip shelf liner: Found in hardware stores and drugstores, nonslip shelf liner is used underneath rugs or on top of shelves to prevent glassware from slipping. We’ve found that a small piece is a perfect tool for adding decorative texture to a cake.

tip Before you start a recipe, read through it once to become familiar with the ingredients, techniques, and steps. If you substitute an ingredient, choose a product that’s similar in size, texture, and color for the best results. Measure and set out all ingredients in advance so that you can move efficiently through the project.

food colorings

We use three types of food coloring in this book: paste, gel paste, and liquid. They’re each a little different, so we’ll explain what they are and how to use them. There’s also a powder food coloring, but we think it’s hard to work with for these cakes and don’t recommend it. The colorings can be found at baking supply stores, craft stores, and grocery stores.

paste: Paste food coloring comes in a small cylindrical container and is very concentrated. It works well for tinting darker or more saturated colors, and it doesn’t change the consistency of the frosting the way a liquid coloring can. This type of food coloring is more commonly found than the gel paste and can be purchased at kitchen supply stores and craft stores. To use it, insert a toothpick into the paste, and then swirl the toothpick into the frosting. Add small amounts of color
french food recipes, baby cakes, japanese desserts, simple dessert recipes, oolong tea benefits,

2 large free-range egg yolks

1 tablespoon dijon mustard

500 ml (17 fl oz/2 cups) vegetable oil or very light olive oil

1 tablespoon white wine vinegar

juice of 1 lemon

ground white pepper, to taste

Place a damp folded cloth on your workbench, then place a medium-sized bowl on top. Add the egg yolks and mustard and whisk to combine, using a hand whisk or electric mixer.

Start adding the oil very slowly, whisking after each addition. If you have a friend to help, that would be great at this point — one person could pour the oil in, while the other whisks and holds the bowl. Once half the oil is combined into the egg yolks, you can add the vinegar, then continue slowly adding the rest of the oil.

Whisk in the lemon juice, then season to taste with sea salt and white pepper. Check you are happy with the seasoning, then transfer to a sterilised jar.

Seal the lid and refrigerate. This mayonnaise will last for a good few months in the fridge.


My executive chef, Adam Wilcox, nailed this recipe about ten years ago, and now we just can’t live without it. When we cook it in our production kitchen, we make it in batches of 100 kilos, so I’ve drilled the recipe down to a more manageable amount. Stored in sterilised jars or containers, it will last for several months. I particularly like it with eggs in the morning.

Makes about 6 x 500 ml (16 oz) jars

Preparation 20 minutes Cooking 1½ hours

1 tablespoon fennel seeds

1 tablespoon mustard seeds

2 cinnamon sticks

80 ml (2½ fl oz/⅓ cup) vegetable oil

400 g (14 oz/2½ cups) chopped onion

2 garlic cloves, finely chopped

5 fresh bay leaves

250 g (9 oz) caster (superfine) sugar

250 ml (9 fl oz/1 cup) red wine vinegar

100 g (3½ oz) tomato paste (concentrated purée)

1.8 litres (62½ fl oz) tomato sugo, passata or tinned crushed tomatoes

1 tablespoon sea salt

Place a heavy-based frying pan over medium heat. Add the fennel seeds, mustard seeds and cinnamon sticks and dry roast for a few minutes, or until aromatic. Be careful not to burn the spices, or they will become bitter.

Heat the oil in a heavy-based saucepan, then sauté the onion, garlic, bay leaves and toasted spices over medium heat for about 10 minutes, until the onion is soft and the mixture is fragrant.

Add the sugar and vinegar and cook for about 5 minutes, to reduce a little. Stir in the tomato paste and allow to cook out for a further 5 minutes.

Now add the tomato sugo and simmer for about 1 hour, or until the mixture is rich and fragrant. Season with the salt, and freshly ground black pepper to taste.

Leave to cool slightly, then ladle into sterilised jars and seal. The relish will keep for at least 2 months in the pantry. Refrigerate after opening, and use within 2 weeks.

Tahini, yoghurt & poppy seed dressing

I created this dressing many years ago to accompany my Couscous salad. Since then, I’ve discovered many new and wonderful ways to use it. Try serving the dressing with Moroccan-style lamb cutlets just off the barbecue, or drizzled over roasted baby carrots and beetroot.

Makes 600 ml (21 fl oz)

Preparation 10 minutes

1 garlic clove, crushed

500 g (1 lb 2 oz/2 cups) Greek-style yoghurt

4 tablespoons tahini

1 teaspoon ground cumin

1 tablespoon poppy seeds

1 tablespoon honey

1 teaspoon sea salt

zest and juice of 1 lemon

Combine all the ingredients using a hand whisk, adding a little warm water until a pouring consistency is achieved.

The dressing will keep in a clean airtight jar in the refrigerator for up to 2 weeks.

Lemon, garlic & dijon dressing

In ballet school, I met a girl called Annette, whose mum hailed from France. Annette was the most beautiful girl in our class, and was so very French, oozing elegance and charm. Annette taught me this vinaigrette recipe, which made me feel terribly grown up — so French, so chic… I’ve been using it ever since, and in fact my whole family does too. See the effect one recipe can have on so many people for so many years?

Makes 250 ml (9 fl oz/1 cup)

Preparation 10 minutes

1 tablespoon dijon mustard

juice of 1½ lemons

1 garlic glove, peeled and smashed

1 tablespoon finely chopped parsley

100 ml (3½ fl oz) vegetable oil

100 ml (3½ fl oz) olive oil

1 teaspoon sea salt

In a smallish ceramic bowl, combine the mustard, lemon juice, garlic and parsley. Whisk together using a fork or small hand whisk.

Slowly whisk in the vegetable and olive oils until they are all emulsified. Add the salt and some freshly ground black pepper. Check and adjust the seasoning.

Cover and keep in the refrigerator until required; the dressing will keep for up to 3 months.

TIP: Each night, to the original ceramic bowl, you can just keep adding a little lemon j
caramel cake, gourmet recipes, pizza near my location, bread music group, cheap wedding cakes,
, since appetites usually kick in after a few days in the mountains. For moderate to active workdays, 1.75 to 2 pounds is ideal and gives you roughly 3,000 to 3,500 calories per person.

• 2 to 2.25 ppppd is good for long hiking or skiing expeditions (two weeks or more) with full packs during the cool days and cold nights of early spring, late fall, or winter. Two to 2.25 pounds per day is ideal for heavy workdays, cold temperatures, and long ration periods with specific expedition objectives. It gives you roughly 3,500 to 4,500 calories per person per day.

• 2.5 ppppd is good for cold days and extremely cold nights, such as in midwinter, when you are skiing with full packs or sleds in mountain environments. Used for extremely strenuous workdays, very cold temperatures, and long expeditions (two weeks or more of long ration periods with specific goals), 2.5 pounds gives you roughly 4,000 to 5,000 calories per person per day.

Step 2: Figure the total amount of food needed for the trip. The formula is: Number of people × number of days × ppppd. For example, for four people on an eight-day trip at 1.75 ppppd, the total amount of food needed would equal 56 pounds (4 × 8 × 1.75).

Step 3: Break the total poundage into food groups. The chart on the next page lists the breakdown of the poundage of different foods per person per day. Added together, these numbers (known as category multipliers) should equal the pounds per person per day selected in step 1. They have proved effective in planning NOLS rations for many years.

*The need for baking ingredients is lower in winter conditions, when only quick pan baking is feasible.

**High-fat and high-preservative meats are added in winter to meet higher fuel needs.

Step 4: Calculate the total pounds of each food category needed for the trip. Using the example from step 2 of four people on an eight-day trip at 1.75 ppppd and the category multipliers from the table in step 3, the calculations would be as follows:

Step 5: After rounding your numbers up or down within categories for ease of measuring (see the last column of the table in step 4), decide on specific types of food you’d like to include and start building your menu! Below is an example of what types of foods could be packed for each category based on our example above:

Breakfast (9 lbs.): Generally plan more weight for ready-to-eat foods verses the types that need to be cooked. In the cooking process, the food amount increases and it goes further.

2 lbs. Granola

1 lb. Oatmeal

2 lbs. Hash browns

2 lbs. Grape-Nuts/Perky’s/raisin bran

1 lb. Grits/polenta

1 lb. Cream of wheat/rice

Dinner (10.5 lbs.): Plan on a variety of pasta, grains, legumes, and potatoes.

1.5 lb. Macaroni

1 lb. Tri-color rotini

1 lb. Wagon-wheels pasta

1 lb. Nature burger

1 lb. Couscous

1 lb. Lentils

2 lb. Rice 1.5 lb. Beans

.5 lb. Potato pearls

Cheese (7 lbs.): Cheese variety is good and can be consumed at each meal; therefore it goes quickly!

2 lbs. Cheddar

2 lbs. Pepper jack

1 lb. Parmesan cheese

2 lb. Other hard cheeses

Trail foods (11 lbs.): Plan on a variety of sweet, salty, crunchy, and chewy.

1.5 lbs. Mixed fruit

1 lb. Raisins/cranberries

1 lb. Fig bars/granola bars

1 lb. Chocolate chips

1 lb. Peanuts (roasted/salted)

1 lb. Cashews (roasted/salted)

1 lb. Almonds (roasted/salted)

1 lbs. Malt balls

1.5 lbs. Gardetto’s mix

1 lb. Pumpkin/sunflower seeds

Flours/Baking (4 lbs.): Quick baking mixes, wheat and white flours, cornmeal, masa harina, and pancake mix are several options available depending on how much time you want to spend baking.

1 lb. Wheat flour

1 lb. White flour

1 lb. Cornmeal

1 lb. Pancake mix

Sugars and Fruit Drinks (4 lbs.): You can cut your weight in this category by taking drinks sweetened with artificial sugar substitutes. In cold conditions this weight category can be added to the cocoa and milk group.

2 lb. Tang

1 lb. Lemonade

1 lb. Apple cider

Soups, Bases, and Desserts (3 lbs.):

1 lb. Brownie mix

.5 lb. Gingerbread mix

16 packets (.75 lb.) Cup of soups

4 packets (.5 lb.) Ramen noodles/rice noodles

.25 lb. Bulk soup mix (split pea/corn chowder)

8 packets Chicken, beef, vegetable broth

Milk, Eggs, Butter, Cocoa (7.5 lbs.): We rounded down in this category, but it all depends on the preference of your group and the type of trip you plan to go on if you need more or less of this food type.

2 lbs. Milk powder

3 lbs. Cocoa

2 lbs. Butter/butter substitute

.5 lb. Powdered eggs

Note: In planning your expedition, make sure you interview your participants to determine preferences and food issues ahead of time. Refer to the list on page 3 that outlines the things to consider when you plan food for a group. There is a great variety of food out there, so don’t hes
make your own ice cream, vegan dishes, home cooking recipes, bakery products, allrecipes,
l, sustainable, heirloom, organic, or seasonal, but he lived these principles every single day.

During the summers, Grampa Sears hosted New Yorkers who, in an effort to beat the heat, would come to stay on the farm, where he cooked them breakfast, lunch, and dinner. Even though he was a busy guy, every summer Saturday he somehow found time to entertain me, my mom, my sisters, and my brother with a picnic lunch under a huge maple tree.

Sitting in the shade of the majestic maple tree, we feasted on Grampa Sears’s incredible chicken salad sandwiches (see page 18). He made the salad with chicken from his own coop mixed with silky homemade mayonnaise, and served it on warm, flaky baking powder biscuits, with a side of crisp potato chips he’d fried himself. The flavors were so fresh and nuanced that they stick with me to this day. For dessert, he scooped hand-churned maple-walnut ice cream (see page 20). Guess where the maple syrup came from? Yup, the tree above us.

Of course I didn’t realize it at the time, and I’m sure I probably even complained about spending the day on the farm, but this simple summer picnic was the epitome of artisanal cooking that helped influence my entire culinary career.

right center:

Grampa Sears made the best biscuits in the world.

top center:

Grampa Sears’s handwritten recipe.

grampa’s chicken salad sandwiches

Grampa’s Chicken Salad Sandwiches

I used to watch, fascinated, as Grampa Sears made his tender, flaky biscuits, lifting the flour mixture with his hands high above the bowl, then sifting it through his fingers to incorporate as much air as possible. It was his secret to light, pillowy biscuits, and now it’s mine.


2 cups all-purpose flour

1 teaspoon kosher salt

1 tablespoon baking powder

1/4 teaspoon baking soda

6 tablespoons unsalted butter, chilled and diced

3/4 cup buttermilk, at room temperature


1 chicken, about 3 pounds, quartered

1 carrot, peeled and coarsely chopped

1 small yellow onion, quartered through the stem end

Kosher salt and freshly ground black pepper

1/2 cup homemade mayonnaise (page 277)

3 stalks celery, diced

6 small butter or red-leaf lettuce leaves

1 To make the biscuits, preheat the oven to 450°F. In a medium bowl, sift together the flour, salt, baking powder, and baking soda. Scatter the butter over the flour mixture, then, using your fingertips, rub the butter into the flour, lifting the mixture far above the bowl and dropping it back into the bowl to incorporate air, until the mixture resembles coarse meal. Pour in the buttermilk a little at a time, mixing with a fork just until the mixture holds together and forms a rough mass. Do not overmix.

2 Turn the dough out onto a well-floured work surface and roll it out into a rough rectangle about 3/4 inch thick. Fold the dough in half, roll it out again into a rough rectangle about 3/4 inch thick, then fold the dough in half again. Finally, roll it out into a round about 1/2 inch thick.

3 Flour a 21/2-inch round biscuit or cookie cutter and cut out 10 rounds from the dough, cutting straight down and lifting straight up as you work. Transfer the rounds to an ungreased baking sheet. (Press the scraps together and re-roll to create more biscuits if you like.)

4 Bake the biscuits until golden, 10 to 15 minutes. Transfer to a wire rack and let cool. You will have 10 biscuits. You will need only 6 biscuits for the sandwiches; reserve the remainder for another use.

5 While the biscuits are baking, cook the chicken. In a large pot, combine the chicken, carrot, onion, 1 teaspoon salt, and water to cover. Bring to a boil over high heat, reduce the heat to medium-low, and simmer, uncovered, until the juices run clear when the meat is pierced with a fork, 25 to 30 min-utes. Remove the pot from the heat and remove the chicken from the broth. Let the chicken cool completely. Strain the broth and reserve for another use.

6 When the chicken is cool, remove and discard the skin and bones. Chop the chicken into 1/2-inch pieces and place in a bowl. Add the mayonnaise and celery, mix well, and season with salt and pepper.

7 Cut the 6 biscuits in half horizontally and place the bottoms, cut side up, on individual plates. Distribute the chicken salad evenly among the biscuit bottoms. Top each mound of chicken with a lettuce leaf and then close the sandwiches with the biscuit tops.

serves 6

maple and toasted walnut ice cream

Grampa Sears made this memorable ice cream using his own maple syrup, fresh eggs, and rich cream from the farm. Regardless of where you get your ingredients, no store-bought ice cream will ever match one scoop of this deliciousness.

3 cups heavy whipping cream

1 cup whole milk

2/3 cup maple syrup

2 tablespoons sugar

1 vanilla bean

9 large egg yolks

nd browned. Add the endive and black pepper and cook for a few minutes until the greens are wilted.

Serve fish and endive with lemon wedges.

Catfish ceviche with sweet potato wedges

Makes 2 servings



catfish, 8 oz, fillet, diced

Vegetables and Fruits:

limes, 1 lime, juiced and zested

grapefruit, 1/2 grapefruit, juiced and zested

tomatoes, 1 small, diced

jalapeno peppers, 1/2 minced, seeds removed


sweet potatoes, 1 small sweet potato, 5″ long


avocado, 1/4 avocado, peeled and diced

olive oil, extra virgin, 2 tsp


garlic, 2 cloves, minced

cilantro, 1/2 tbsp, chopped

cumin, 1/4 tsp

paprika, 1/2 tsp


Combine the catfish, 1/2 tsp lime zest, 1/2 tsp grapefruit zest, and all of the lime and grapefruit juice in a large plastic bag or covered bowl. Refrigerate for 6 hours, turning twice.

Remove the fish from the marinade and combine it in a medium bowl with the tomato, jalapeno, avocado, cilantro, cumin, and 1 tsp of olive oil.

Refrigerate, covered, for at least half an hour.

One hour prior to serving, preheat oven to 350 degrees F.

Clean, peel, and slice the sweet potato lengthwise into quarters. Toss with 1 remaining tsp of olive oil and dust evenly with paprika.

Bake sweet potatoes on a tray lined with parchment paper or nonstick aluminum foil for 50 minutes. Serve warm or at room temperature with the ceviche.

Catfish gumbo

Makes 2 servings



catfish, 8 oz, fillet

Vegetables and Fruits:

onion, 1 small, diced

celery, 1/3 cup, diced

bell peppers, 1/2 green, diced finely

tomatoes, 1 cup, diced

tomato sauce, all natural, 1/4 cup

okra, 1/2 cup, diced, frozen


rice, whole grain brown or wild, 1/3 cup, dry measure, prepared with water according to package directions


olive oil, extra virgin, 4 tsp


pepper, black, 1/4 tsp

cajun seasoning, 3/4 tsp

bay leaf, 1 bay leaf, chopped finely

garlic, 3 cloves

dijon mustard, 1/2 tsp

vegetable broth, low sodium, 1/2 cup


In a small bowl, mix the black pepper, cajun seasoning, and bay leaf.

Meanwhile, in a large saucepan, heat the olive oil over medium heat. Add the onions, celery, and green peppers and cook until softened and slightly browned, about 8 minutes. Add the garlic and continue cooking for another minute.

Stir in the dijon mustard, vegetable broth, tomatoes, tomato sauce, and okra. Then add the cajun seasoning mixture and stir well.

Bring the pot to a boil and then reduce to simmering. Cook for 30 minutes.

Add the catfish and stir. Cover and simmer for an additional 20 minutes. Serve over prepared rice.

Cheese- and turkey-filled spaghetti squash boats

Makes 2 servings



turkey, ground, extra lean, 4 oz

cottage cheese, lowfat or nonfat, 1/2 cup

Vegetables and Fruits:

tomato sauce, all natural, 3/4 cup

spaghetti squash, 1 small

spinach, shredded, 2 cups


corn, 2/3 cup, kernels, frozen


olive oil, extra virgin, 4 tsp


Italian herb seasoning, salt free, dried, 1 tbsp

garlic, 3 cloves, minced


Preheat oven to 350. Cut the spaghetti squash in half. Remove seeds. Place the two halves with the cut side facing up on a baking sheet lined with nonstick aluminum foil. Bake for 50 minutes, then let stand for 10 minutes. Scrape squash strands out carefully and set aside in a medium bowl.

In a small bowl, mix the tomato sauce with the Italian herb seasoning. Over medium-high heat in a large skillet, heat 2 tsp olive oil. Add garlic and cook for 30 seconds. Add spinach and stir until wilted, about 1 minute. Remove from heat.

Add the spinach mixture and the cottage cheese to the bowl containing the squash strands.

Heat remaining 2 tsp olive oil in the large skillet over medium-high heat. Add the ground turkey. Cook, stirring, for 4 minutes or until browned. Add the seasoned tomato sauce and corn. Bring to boil, then reduce to simmering. Cook for 4 minutes, then remove from heat. Gently fold in the spinach, squash, and cottage cheese mixture.

Remove squash from the oven, then increase temperature to 425 degrees F. Top squash halves evenly with the turkey-squash mixture. Bake for 20 minutes, then let stand for 10 minutes before serving.

Chicken and leek stew

Makes 2 servings



chicken breast, boneless, skinless, 8 oz, cut into bite-sized pieces

Vegetables and Fruits:

carrots, 1 cup, peeled and sliced

leeks, 1 leek, cleaned well, trimmed of tough green tips, and sliced thinly

mushrooms, 1 cup, fresh, sliced

celery, 2 stalks, sliced




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