Healthy, Happy, Homemade Meals by Gooseberry Patch – ISBN: 162093292X

  • Full Title: Healthy, Happy, Homemade Meals (Keep It Simple)
  • Autor: Gooseberry Patch
  • Print Length: 288 pages
  • Publisher: Gooseberry Patch
  • Publication Date: November 9, 2018
  • Language: English
  • ISBN-10: 162093292X
  • ISBN-13: 978-1620932926
  • Download File Format | Size: epub | 87,12 Mb
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Make it Healthy

  1. Fresh, Fresh, Fresh. Eating fresh vegetables and fruits is always a goal when eating healthier. Fresh from the garden, the farmers’ market or from the produce section of your favorite grocery store, choose ingredients that look fresh and colorful. Then enjoy them as soon as you can.
  2. Eat uncluttered foods. Who needs to add canned sauces and gravies when a grilled piece of meat or roasted veggies taste so great? Keep food clean and simple whenever you can.
  3. Read the label. If you don’t know what an ingredient is, look it up and be sure you want to eat it. Unprocessed or minimally processed foods are always best. Processed foods often add unneeded preservatives, salt, and sugar. Choose real foods (like eggs, lean meats, fresh fruits and veggies, and whole grain breads) over processed foods with added ingredients you don’t need or understand.
  4. Choose the right fat. Use heart-healthy fats such as canola and olive oil whenever you can. Butter is a real food but margarine isn’t. Fats are good for you—just choose the right ones. And be a bit creative when you can such as using avocado on your toast instead of butter and jelly.
  5. Don’t forget to snack. Having a healthy snack between meals can help you not to overeat when mealtime comes around.
  6. Treat yourself and enjoy. There is always room for a treat. Dark chocolate is everyone’s friend. The oatmeal in an oatmeal cookie is good for your cholesterol.
  7. Watch the calories. The USDA says that most adults need about 2000 calories a day.

Make it Happy

One of the best pleasures of life is sitting around the table with family and friends to enjoy a good meal. Here are some tips for making meal time a happy one.

  1. Presentation of food—colors, plates, etc.
  2. Turn off the devices and have some fun table talk.

Make it Homemade

  1. Preparing a meal together is a great family experience for any age. Even the little ones can help stir and add ingredients and feel a part of the meal prep that is so much fun.
  2. Eating at home ensures that you know where the ingredients came from and that it is fresh and good. Plus you’ll save money!


Editorial Reviews

From the Author

Italian Lentil &
Vegetable Stew
Submitted by: Eleanor Dionne, Beverly, MA
Growing up in an Italian family, we ate a lot of vegetable dishes. We called it "peasant food" and boy, was it yummy. My mom always made some kind of homemade stew or soup every Monday in the winter. This slow-cooker recipe is still a favorite of mine.
1 c. dried lentils, uncooked
3 c. water
2 c. marinara sauce
1 1⁄4 lbs. butternut squash, peeled and cut into 1-inch cubes
1⁄2 lb. green beans, trimmed and cut into 1-inch lengths
1 green pepper, cut into 1-inch squares
1 small potato, peeled and cut into 1-inch cubes
3⁄4 c. onion, chopped
1 t. garlic, minced
1 T. olive oil
Combine lentils and water in a large slow cooker. Add remaining ingredients except olive oil; stir. Cover and cook on low setting for 8 hours, or until lentils and vegetables are tender. At serving time, stir in olive oil; ladle into bowls. Makes 8 servings.
Nutrition Per Serving: 192 calories, 3g fat, 0g sat fat, 0mg cholesterol, 269mg sodium, 34g carbohydrate, 11g fiber, 7g sugars, 9g protein.

From the Back Cover

Make nutritious, all-time favorite recipes that your family & friends will love! You'll find 325 tasty and good-for-you recipes for breakfast, lunch, dinner…even desserts and parties!

  •     Family-pleasing dishes like burgers, salads, casseroles and more
  •     Mouthwatering meals to bring them to the table smiling
  •     Complete calorie and nutrition information for every recipe



eall + thomas photography

All rights reserved.

Published in the United States by Clarkson Potter/Publishers, an imprint of the Crown Publishing Group, a division of Random House, Inc., New York.

CLARKSON POTTER is a trademark and POTTER with colophon is a registered trademark of Random House, Inc.

Library of Congress Cataloging-in-Publication Data

Beall, Sam.

The foothills cuisine of Blackberry Farm / Sam Beall. — 1st ed.

p. cm.

1. Cooking, American—Southern style. 2. Cooking—Great Smoky Mountains (N.C. and Tenn.) I. Blackberry Farm (Walland, Tenn.) II. Title.

TX715.2.S68B43 2012



eISBN: 978-0-7704-3348-2

Cover design by Stephanie Huntwork

Cover photographs by beall + thomas photography


To the Blackberry Farm team, particularly the rare group of artisans reflected in this book who makes anything and everything possible.

To my children, who have “suffered” over the years, never getting to eat anything normal “like other kids,” while I explored culinary possibilities at their expense. For that I apologize and also say “you are welcome!”

To our incredible guests, who inspire us to keep getting better. I believe Blackberry Farm is a unique place in the world and I know that the best is still ahead!





















This book is my heartfelt effort to share the food and rhythms of a very special place. Nestled in the foothills of the Great Smoky Mountains in East Tennessee, Blackberry Farm and the extraordinary people who live and work here embody a way of life that has been all but lost. At Blackberry Farm—one of the most celebrated hotel and culinary destinations in America—and on these pages, you’ll discover Foothills Cuisine: a term that is derived from our location, where one ridgeline separates the country mountain cooking to our south from the haute cuisine of the city to our north, Knoxville. Our Foothills Cuisine is a perfect amalgam of these two culinary worlds—a blend of old and new, rural and urban, rustic and refined. I hope the menus that follow entice you and inspire you to step into your own kitchen to experience this melding of tradition with innovation.

In addition to the full menus in this book, we also highlight some of the “old ways” that we live out every day, whether we’re preserving or pickling the garden’s bounty, making cheese from our fresh sheep’s milk, or curing our own meats. These artisanal culinary crafts are practically lost arts in most of the country, but not in our Larder, where we house our Preservation Kitchen, Creamery, and Butcher Shop. These arts define these mountains and the people who have called them home for generations. Our predecessors in the region, isolated by the mountains, were independent people who had to survive by their wits and wisdom. They have passed down these artisanal crafts for centuries not because the crafts are quaint but because they work. They sustained our forebears, nourishing them through many difficult seasons. In fact the crafts you’ll read about here could be seen as the fittest crafts to survive, just as our resilient ancestors did.

The recipes and artisanal processes are indeed vital to our story, yet there is more to tell. Flip through these pages and you’ll discover by the book’s very structure how the rhythm of life flows here. Before the age of smartphones and digital calendars, time was managed differently. Seeds went into the ground not by what the package said, but by what the moon and earth told us, and we managed our Larder not with the goal of putting food on the table for a single meal, but to sustain ourselves throughout a full year.

At Blackberry Farm we live in the same way, for in addition to being a world-renowned restaurant and hotel, Blackberry is also a fully working farm. Life on a working farm is shaped by the multitude of tasks that must be completed every day, week, and month. Of course we refer to seasons like everyone else, but the real measure of our days is the natural time it takes to do any given task. The tasks themselves are fairly constant year after year, yet when and in what order they are done is determined by the condition of the soil, the temperature of earth and air, and the amount and quality of precipitation.

Put another way, our “to do” list is controlled almost exclusively by Mother Nature, and she does not consult a calendar. Planting, harvest, hog killing, hunt
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Pastitsio with Eggplant: Pastitsio me Melitzana

Pastitsio with Phyllo: Pastitsio me Phyllo

Stuffed Grape Leaves with Avgolemono Sauce: Dolmades me Avgolemono


Traditional Roast Lamb with Potatoes: Arni Psito me Patates

Rolled Stuffed Leg of Lamb: Gemisto Arni me Feta

Roast Lamb with Artichokes: Arni Psito me Anginares

Barbecued Leg of Lamb: Arni tis Souvlas

Rolled Stuffed Breast of Lamb: Arnisio Rolo Gemisto

Barbecued Whole Baby Lamb: Arni tou Galactos sti Souvla

Stuffed Crown Roast of Lamb: Korona Arniou Gemisti

Holiday Meat Pie: Kreatopeta

Lamb or Beef Casserole with Orzo: Kritharaki me Kreas

Lamb Chunks in Phyllo: Arni Exohiko

Lamb and Peas Casserole: Arni me Araka Giouvetsi

Lamb Pie with Phyllo: Peta me Arni

Lamb Shanks with Lentils: Arnisia Kotsia me Fakes

Lamb Surprise: Arni Kleftiko

Artichokes Stuffed with Lamb in Wine Sauce: Gemistes Anginares me Saltsa Krassi

Lamb with Fresh Vegetables: Arni me Freska Lahanika

Lamb with Fresh Vegetables and Avgolemono Sauce: Arni me Avgolemono

Lamb with Vegetables: Tourlou

Little Shoes: Papoutsakia

Shish Kebab: Souvlakia

Meat with Quince: Kreas me Kydonia


Roast Suckling Pig: Ghourounaki Psito

Pork with Green Olives: Hirino me Prasines Elies

Pork Chops with Sauerkraut: Paidakia Hirina me Lahano Toursi

Fresh Ham with Celery, Avgolemono: Hirino Yahni me Selino Avgolemono

Fresh Ham Makaronada: Hirino Yahni Makaronada

Sausage Spartan-Style: Loukaniko


Stewed Veal: Sofrito

Veal with Olives: Kreas me Elies



Bean Salad, Politiko-Style: Fassoulada Politikia

Beet Salad: Patzaria Salata

Cold Lentil Salad: Salata Faki

Cracked Wheat Salad: Pligouri Salata

Country-Style Salad: Horiatiki Salata

Romaine and Fresh Cabbage Salad: Marouli ke Lahano Salata

Hot Potato Salad: Zesti Patatosalata

Spring Greens Salad: Maroulosalata

Summer Salad: Kalokerini Salata

Tomato Salad: Domatosalata

Salad Dressings and Sauces

Avgolemono Sauce: Saltsa Avgolemono

Béchamel Sauce

Eggplant-Tomato Sauce: Saltsa me Melitzana

Garlic Sauce: Skordalia

Garlic Sauce with Walnuts: Skordalia me Karidia

Meat Sauce for Macaroni: Makaronada

Tomato Sauce: Saltsa Domates

Marinade: Marinata

Olive Oil and Lemon Sauce: Ladolemono

Rosemary Sauce: Saltsa Savoro

Yogurt Salad Dressing: Saltsa me Yaourti

Homemade Mayonnaise: Spitikia Mayoneza

Feta Dressing: Saltsa me Feta


Artichokes a la Politika: Anginares a la Politika

Boiled Green Vegetables with Lemon Dressing: Horta Vrasta me Ladolemono

Braised Vegetables: Horta Yahni

Imam Baildi (L)

Eggplant Phyllo Pie: Melitzanopita

Leek Phyllo Pie: Prasopita

Fava (L)

Molded Spinach Phyllo Pie: Spanakopita se Forma

Spinach and Rice (L): Spanakorizo

Squash Phyllo Pie: Kolokithopita

Stuffed Tomatoes with Rice (L): Yemistes Domates Laderes me Rizi


Easter Twist: Tsoureki

Christmas Bread: Christopsomo

New Year’s Cake: Vasilopeta

Islander Corn Bread: Bobota

Lattice Tarts: Gyristaria

Olive Muffins: Eliopsomakia

Orange Sesame Seed Rolls: Psomakia me Portokali

Sesame Salt Sticks: Bastounakia

Sesame Tea Rolls: Psomakia me Prozimi

Sweet Bread Rings: Kouloures

Whole Wheat Biscuits (L): Paximadia me Sitarenio Alevri

Envelope Bread (L): Peta



Chestnut Cake with Whipped Cream: Tourta me Kastana

Gold and Walnut Cake: Karidato Kozanis

Apricot Chocolate Custard Cake: Pantespani me Krema Tsokolatas

Apricot Sauce Cake: Tourta me Verikoko

Orange Cake: Pantespani Portokali

Saint Fanourios Cake: Fanouropita

Pumpkin Cake: Keik Kolokithas

Nut Cake: Karidopeta

Tahini Cake (L): Tahinopita Nistisimi

Corinthian Raisin Cake: Tourta me Stafides Korinthou

Golden Nut-Meringue Cake: Melachrino Xantho

Walnut Cake: Karidopeta Horis Siropi

Farina Cake: Ravani

Yogurt Cake: Yiaourtopita

Lenten Nut Cake (L): Karidopeta Nistisimi

Cinnamon Nut Ring: Tourta me Kanela

Rum Torte: Tourta Methismeni

Walnut Torte: Tourta me Karidia

Chocolate Refrigerator Torte: Tourta Tsokolatas Psigiou

Nougat Torte: Tourta Nougatina

Cream Torte: Tourta me Krema

Apricot Tart: Pasta Flora

Honey Pie: Melopeta

Oven-Baked Halva: Halva Fournou

Halva (Stove-Top Style): Halvas tis Katsarolas


Almond Cookies: Pastoules

Butter Cookies: Koulourakia

Anise and Sesame Seed Cookies: Koulourakia me Glikaniso

Almond Rounds: Amygthalota



Iced Kourabiedes: Zaharomeni Kourabiedes

Fenikia with Wine: Fenikia Krassata

Skaltsounia Cookies: Skaltsounia

Skaltsounia with Raisins (L): Skaltsounia me Stafides

Yo-Yo: Yioyio

Wine Cookies: Tsourekakia

Pine Nut Crescents: Misofengara me Koukounaria

Sweet Biscuits: Paximadakia

Phyllo Desserts


Almond Triangles: Trig
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the warmth from an oven. What if we could trap all of that heat inside?

I did research, bought some materials from the Internet, and made a small transparent elastomer oven that could retain heat for hours without much energy input. The process was simple: I would heat up the oven, place a piece of fish in it, and it would cook right in front of you on your tabletop. No wires, no complex circuitry. And did I mention that the result was the most perfectly cooked, juicy, moist piece of fish I have ever tasted?

Moto would be all about new ideas like that. And I had many more ideas forming and not nearly enough time in the day to make all of them. All I knew was that there was so much more I didn’t know about cooking, and this was only the beginning.

Over the next ten years, Moto became the first restaurant to offer edible menus, to grow food in a high-efficiency indoor farm, to use lasers and custom software to explore the fringes of innovation in food. My goals were to create amazing flavors and deliver perfectly cooked and seasoned dishes. But I also wanted to introduce diverse ways of producing, executing, and enjoying great food. And it had to be fun.

This book explores the unknown in how and what we cook. The world is full of food-related challenges and it’s up to chefs to fix them. With these recipes, ten for each of the first ten years of Moto’s existence, I hope to inspire tinkerers to get into the kitchen and start asking big questions. For instance: Why do we use the same 300-year-old agricultural system while technology gets exponentially smarter around us?

We must change the way we think if we want to change the current system. That involves letting go of the past and educating ourselves to find solutions in the future. I was a junk-food kid who ate the worst food society can offer. I am fascinated with the idea of reshaping food for those who don’t have a chance in hell to get out of poverty. It’s no coincidence that many Moto alumni have gone on to work for cutting-edge sustainable companies that take a strong stance on the green side of the food business.

It’s neither easy nor convenient to want to change the world. But we must stretch our imaginations and never forget that we have gone from cave dwellers to space explorers in the blink of an eye.

Welcome to Moto.


Many of these recipes are ambitious, even for seasoned cooks. For the best results, read through the full recipe and ingredient lists, take notes, and make a plan before starting to cook. Some techniques are challenging, others require specialty equipment, and others will take more time than you think.

Find the highest-quality ingredients you can (see Sources, here). Use a scale and follow instructions carefully. Be patient. If you’re confused by an ingredient, tool, or method, look in the Glossary (here) or search online—a little persistence will be rewarded. And have fun!

IMPORTANT NOTE: These recipes were created for use in a professional kitchen that has been outfitted with laboratory gear, by chefs who have trained in the proper handling of the ingredients and equipment. Where possible, we suggest substitute preparations when techniques used in the Moto kitchen are not easily replicated in the home. But this book also contains recipes that are not intended to be tried at home, such as ones that employ edible inkjet printing, sous vide circulators, liquid nitrogen and insulated dewars, pressurized-gas whipped-cream canisters, butane torches, a Class IV CO2 laser, or unconventional ingredients, such as edible packing peanuts. Some of these techniques can be dangerous if not executed properly. Recipes listing the special equipment and ingredients above should not be attempted by anyone other than trained professionals. The proprietors of this book and its publishers disclaim any liability for failure to comply with this precaution.

In all cases, exercise caution and take the appropriate safety measures. If you are not confident in your ability to safely use the tools, ingredients, and techniques described in a recipe, simply enjoy it as a thought experiment that illuminates the creative potential in food.













Serves 6

Before Moto opened in 2004, I spent about nine months playing around with food. This dish came from that period. Up until that point, I had been working in kitchens since I was twelve, often holding two or three jobs at once, which taught me a lot about efficiency but didn’t leave a lot of time for exploration.

I had just left the kitchen at Charlie Trotter’s, and was inspired by Chef Trotter’s “A Study
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nd adds an electric splash of color and a healthy dose of booze. The Lemonade Shocker aims to appeal to both the eye and the palate. You won’t scare away any less adventurous party guests either: The Lemonade Shocker tastes so much like lemonade that you might forget you’re drinking a cocktail at all!

* * *

Makes 1 serving.

* * *

2 oz vodka

1 oz blue curacao

2 oz lemon juice

2 oz club soda

1 lemon slice (garnish)

1. Add ice to your Mason jar.

2. Pour in the vodka, blue curacao, and lemon juice. Stir thoroughly.

3. Top with 2 oz of club soda. Add a lemon slice as a garnish and enjoy!

If you’re interested in adding a bit more flavor, you can try including orange liqueur or sweet and sour mix. But I like to keep things simple.


The Blue Lagoon is often cited as the creation of famous painter Paul Gauguin, although the truth behind the story is a subject of much debate. The vivid color of the drink is certainly worthy of an artist—the brightness of the lemonade plays nicely off the blue curaçao, giving the drink the electric blue coloration from which it takes its name. For a little extra flavor, add in an extra splash of lime juice.

* * *

Makes 1 serving.

* * *

1 part vodka

1 part blue curaçao

4 parts lemonade

1 dash lime juice

1 lemon slice (garnish)

1 maraschino cherry (garnish)

1. Pour the vodka and blue curaçao into a cocktail shaker filled with ice and shake well.

2. Fill a Mason jar with your desired amount of ice and strain the mixture into it. Top with lemonade and add a splash of lime juice.

3. Garnish with a slice of lemon and a maraschino cherry and enjoy!


If you feel that the flavor of the lemonade is too overpowering, try adding a small dash of lime cordial to add some variety to the drink’s citrus base.

Crowd Pleaser

The Blue Lagoon is a perfect cocktail for whipping up in large batches: mix 1 part vodka, 1 part blue curaçao, and 4 parts lemonade, and add a bit of lime juice to taste. Serve from a large, glass jug on the refreshments table, with lemon slices and cherries on the side.


While the regular Blue Lagoon gets its color from blue curaçao, the virgin option has to be a bit more creative. The Virgin Blue Lagoon takes on a smoothie-like consistently, featuring fresh fruit, yogurt, and a fun dash of whipped cream.

* * *

Makes 1 serving.

* * *

1/2 cup vanilla yogurt

1/2 cup blueberries

1/2 cup ice (recommended)

Whipped cream as desired

1 lemon slice (garnish)

1 maraschino cherry (garnish)

1. Pour the yogurt and blueberries into a blender. Add about 1/2 cup of ice, and blend until smooth.

2. Pour into Mason jar and top with whipped cream.

3. Garnish your jar with a lemon slice and a maraschino cherry and enjoy.


For a slightly different consistency, consider using ice cream instead of yogurt.


Made primarily with grapefruit juice, lime, and lemon juice, the Citrus Sunset is a sweet-and-sour assault on your taste buds that will leave your mouth watering. With its beautiful presentation, the Citrus Sunset is a great way to steal the attention of your guests’ eyes as well as their appetites.

* * *

Makes 1 serving.

* * *

1 part vodka

4 parts grapefruit juice

1/2 lime (juiced)

1/4 lemon (juiced)

1 dash grenadine

1 lime slice (garnish)

1. Add your desired amount of ice to your Mason jar, then add the vodka and grapefruit juice. Squeeze in the juice of half a lime and a quarter of a lemon and stir until mixed.

2. Pour a small amount of grenadine into the middle of the drink, allowing it to sink straight to the bottom. This should create a subtle layering effect with the grapefruit juice.

3. Garnish with a slice of lime and enjoy!


Typically garnished with the fruit snack from which it takes its name, the Melon Ball makes use of an underutilized fruit flavor. Veering away from the all-too-common choices of limoncello or Triple Sec, the Melon Ball instead opts for the subtler flavor of melon liqueur. This Mason jar version also includes a small dash of lime juice to add a little added complexity of flavor. Melon ballers aren’t exactly the most common kitchen utensil these days, but if you want to make your Melon Ball right, you’ll need one. Although garnishes usually aren’t completely necessary, in this case it just doesn’t seem right to serve the drink without including its namesake.

* * *

Makes 1 serving.

* * *

1 part vodka

2 parts melon liqueur

4 parts pineapple juice

1 dash lime juice

Melon balls as desired (garnish)

1. Add the ingredients to an ice-filled cocktail shaker and shake well.

2. Fill your Mason jar with ice, add some melon balls, and strain the co
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by und vielen Ärzten niedergemacht. Kohlenhydrate machen nicht dick, Fette machen dick! Wer sagt das?

Ich war schon immer der Typ, der gern gegen den Strom schwimmt, Mainstream hat mich immer schon etwas abgeschreckt. Ich interessierte mich deshalb wirklich extrem für diese auf den ersten Blick verrückt erscheinende Theorie.

Das Schlagwort aus den USA lautet Low Carb, für Low Carbohydrate Content, also: wenig Kohlenhydrate. Die ganzen Fette waren in diesen innovativen Theorien relativ egal. Das klang doch mal interessant, da ich mit all meinen fettfreien Diäten wirklich nahezu kein Gramm abgenommen hatte. Vielleicht war da was dran.

An dieser Stelle möchte ich betonen, dass ich kein Arzt bin. All mein Wissen basiert auf Erfahrungen, die ich mit extrem vielen Diäten und meinem Körper gemacht habe. Ich möchte hier nur berichten, wie ich selbst es geschafft habe, mein Körpergewicht um ein Drittel zu reduzieren. Ich kann und möchte dafür keine wissenschaftliche Erklärung bieten. Ich möchte nur meinen Erfolg gerne mit vielen anderen „Leidensgenossen und -genossinnen“ teilen.

Also, vielleicht war da etwas dran. Wenn ich mit so vielen Diäten ganz und gar nicht erfolgreich gewesen war, vielleicht war ich nur falsch informiert worden. Ich beschäftigte mich nun umfassend mit dieser Low-Carb-Theorie. In der Presse wurde damals dieser Ansatz ständig verrissen und als superschlecht für den Körper bezeichnet. (Mein Hausarzt, der mir vor zehn Jahren kategorisch von der Reduktion von Kohlenhydraten abgeraten hat, rät heute seinen Patienten dazu. Tja …!)

Da ich, wie schon gesagt, immer gern gegen den Strom schwimme, beschloss ich, diesen kohlenhydratarmen Ernährungsansatz an mir selbst auszuprobieren. Und ich kam zu wirklich atemberaubenden Ergebnissen!

In den Büchern über Low Carb, die ich mir kaufte, entdeckte ich, dass die Lebensmittel, die „erlaubt“ waren, hervorragend in meinen Speiseplan passten und so begann ich mit meiner ich weiß nicht wie vielten Diät. Nach den ersten zwei Wochen hatte ich nahezu drei Kilo abgenommen. Das war ein Erfolg, den ich in meiner gesamten Diäthistorie noch nie erlangt hatte.

Ab jetzt möchte ich mich etwas kürzer fassen, da ich es für sinnvoller halte, Sie diese Lebensweise selbst ausprobieren zu lassen, als weiter mit meinen Erfolgen zu prahlen. Mit meiner ausführlicher dargestellten Vorgeschichte wollte ich nur klar machen, dass dies nicht das tausendste Buch über eine ganz normale Diät ist, sondern über eine Ernährungsweise, die dem Mainstream widerspricht und die wirklich zu unglaublichen Erfolgen führen kann. Die einzige Gemeinsamkeit meines Vorschlags, Ihr Gewicht zu reduzieren und somit Ihr Leben grundlegend zu verändern, ist:

1. Sie müssen es wirklich wollen.

2. Sie müssen wirklich konsequent sein.

3. Lügen Sie sich bitte nicht in die eigene Tasche!

Y Neu ist:

4. Halten Sie sich strikt an meine Lebensmittel-Vorschläge!

5. Lassen Sie sich nicht von Ihrer Freundin, Frau, Freunden oder anderen „Besserwissern“ beeinflussen!

6. Schmeißen Sie alles, was Sie bis dato über Diäten dachten oder gehört haben, über Bord!

Wenn Sie bereit sind, sich an diese sechs Regeln zu halten, verspreche ich Ihnen, dass Ihr Leben innerhalb der nächsten sechs Monate eine unglaubliche Wendung nehmen wird.


und 43 Lenze jung – das ist definitiv O.K.!

So sind meine Daten heute, und vor allem halten sich diese seit mehr als zehn Jahren Naja, bis auf mein Alter, das konnte ich leider nicht reduzieren Ich fühle mich sehr gesund und wohl, und alle meine Blutwerte sind völlig in Ordnung Wenn Sie mit Ihrem Arzt sprechen, lassen Sie sich vielleicht wissenschaftlich erklären, wie bzw. aus was der menschliche Körper Fett produziert Als Fazit wird er Ihnen sagen: aus Kohlenhydraten, nicht aus Fett!

Ich bin seit vielen Jahren Hobbykoch und verwöhne sehr gern Gäste – und natürlich mich selbst – mit kulinarischen Köstlichkeiten aus aller Welt.

Seit meiner Umstellung auf die kohlenhydratarme Lebensweise habe ich immer zu Hause mein Essen vorgekocht und mit ins Büro genommen, anstatt mittags mit den Kollegen in die Kantine zu pilgern. Nach und nach sprach sich herum, was ich mir täglich für tolle Leckereien zum Mittag auftischte. Meine Kollegen im Büro standen immer öfter fassungslos vor meinem Teller und konnten nicht glauben, dass das, was sie dort sahen, ein Diätessen sein sollte Meine immer fettärmere Erscheinung hat sie jedoch eines Besseren belehrt.

Das Allerwichtigste an einer Diät ist für mich, dass ich satt werde, dass es mir schmeckt, und dass ich das Gefühl habe, nichts unzumutbar zu entbehren Natürlich gibt es bei Low Carb auch Einschränkungen, jedoch meiner Meinung nach wesentlich weniger als bei anderen Diäten Den leidlich bekannten Jojo-Effekt habe ich mit dieser Ernährungsumstellung nicht erlebt Die mit der Manndiät gemachten, sehr positiven Erfahrungen haben m
sprouts are grown for their stem and the first leaves of the plant. Rapid growth and a large seed leaf are the objectives, and only certain seed varieties work well for this method. My indoor “garden plot” evolved into a cupboard and a windowsill.

Growing Soil Sprouts by the Numbers

One square foot of trays, eight small trays, will yield about 11⁄2 to 2 pounds (680.4–907.2 g) of sprouts every 10 days, depending on which seed varieties you grow. That adds up to an annual yield of 54 to 72 pounds (24.4–32.6 kg) of fresh greens from these eight small trays measuring 3 inches by 6 inches (7.6 cm × 15.2 cm)—my standard small tray. My indoor salad garden includes five trays (just about one half of a square foot) planted every day with five seed varieties, one variety per tray.

My yield from the five trays is about 12 to 16 ounces (340.2–453.6 g) a day. Harvested every 10 days, that yields 33 pounds (14.9 kg) of greens per year. But I plant five trays every day so the yield adds up to 270 pounds (122.3 kg).

These may be the most productive per-square-foot harvest on earth. But it’s the simple fact that they need nothing—no greenhouse, no lights, no acres of farmland, no tractors or tillers, no plastic sheets, and almost no additional cost—beyond a few trays and some water that makes the yields really astonishing.

Using a standard measure for crop yields, pounds of produce per acre, I figure that 43,560 square feet (4,047 m2) per acre multiplied by 54 pounds (24.4 kg) per square foot per year equals an astonishing 2,352,240 pounds (1,065,564.7 kg) of produce per acre, per year (and 3,136,320 pounds [1,420,753 kg] for the more productive shoots).

So you see what I mean? No one would line up that many trays, but this little math exercise illustrates just how productive these tiny trays are by comparison to a conventional farm or garden.

That begs the question: How many people would we need to plant this hypothetical acre of trays growing greens? The answer is astonishingly few; it would only take one thousand people planting one tray a day to grow and harvest an acre of greens. Or if they planted like me it would only require two hundred people planting five trays a day to do the same thing. Why is this number important, and what relevance does it have for us today? It means that with the participation of a relatively small number of people, we could grow an acre of greens on windowsills. But further—with a simple method we could expand our cropland, so to speak, to grow an enormous harvest in our city apartments and country kitchens and sidestep the need to ship greens across the country in refrigerated trucks. This would be one step closer to a more local, sustainable food network with minimal investment. Kind of cool, right?

Looking at the wish list and taking each of my criteria for a successful indoor garden one by one shows you how I managed to get exactly what I was looking for.

Wish #1: Productive, Not a Toy Garden

I found that growing a few trays of soil sprouts provided enough greens to make a salad every day. I regularly harvested 12 to 16 ounces (340.2–453.6 g) of a variety of sprouts, and whether I added them to other greens from the market or just had an all sprout salad, there were plenty of greens. I can say that growing soil sprouts is productive enough to provide ample fresh greens for a household. This harvest came from less than one square foot of “garden space,” an area that would be about the equivalent of three red bricks (96 square inches / 619 cm2). Number one on my list got a big check mark.

Wish #2: Cheap, Not a Lot of Equipment

The way I grow soil sprouts is simple. Most of the tools and equipment for indoor gardening are things I already have around the house, things like trays, soil, newspaper, and seeds. Seeds are the primary expense of indoor salad gardening and the one thing you will need to buy. Even with the expense of the seeds (plan to plant about 5 tablespoons [74 ml] of seeds a day), the average cost is well under $2.00 per pound for fresh greens. Right now in the produce section of our local supermarket, fresh greens are about $10.00 a pound, and I’ve seen pea shoots at the market for $25.00 a pound. That’s a $23.00 difference from buying shoots versus growing your own!

Make Money the “New Fashioned Way”: Grow It!

Buy seeds and more than double your money in less than 2 weeks. Money may not grow on trees, but it definitely grows in trays. Cost savings are significant when you grow your own fresh salad greens.

I’ve calculated the price per pound of pea shoots and sunflower greens. Consider: Measure seeds by volume and not by weight. A 31⁄2-cup (828.8 ml) jar of peas is enough to plant fifty-six trays, about a 2-month supply. The seeds cost roughly $6.00 when bought in this quantity. (Buying a 50-pound bag [22.6 kg] or larger saves even more, but most folks don’t have an appropriate storag


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