The Recipe Box Urban Garden Update 5-20-2012

The Recipe Box Urban Garden is taking shape. Seedlings are growing nicely now that there is good sun and no more signs of frost here in Northeast Ohio. A wonderful bulk plant buy through the Neighborhood Progress, Inc. has brought nice strong plants to the garden. It’s very exciting. Here are a few pictures!


Neighborhood Progress Plant Buy Pick Up Day


Mesclun Mix Greens 5/20/2012


Strawberry Plants 5/20/2012

Strawberry Plants 5/20/2012


Bush Green Bean Plants 5/20/2012

Bush Green Bean Plants 5/20/2012




Kale Plants 5/20/2012

Kale Plants 5/20/2012


Green Pepper and Beefsteak Tomato Seedlings 5/20/2012

Green Pepper and Beefsteak Tomato Seedlings 5/20/2012



Husky Tomato Plant 5/20/2012

Husky Tomato Plant 5/20/2012



Cherry Tomato Plant 5/20/2012

Cherry Tomato Plant 5/20/2012



Green Arrow Shell Peas 5/20/2012

Green Arrow Shell Peas 5/20/2012



Garden Sugar Ann Peas 5/20/2012


Yukon Gold Potatoes 5/20/2012

Yukon Gold Potatoes 5/20/2012



Green Pepper Plant 5/20/2012

Green Pepper Plant 5/20/2012


Sweet Mint Plant 5/20/2012

Sweet Mint Plant 5/20/2012


Sweet Corn and Sugar Baby Watermelon 5/20/2012

Sweet Corn and Sugar Baby Watermelon 5/20/2012


Marketmore Cucumber (Organic) 5/20/2012

Marketmore Cucumber (Organic) 5/20/2012


Muskmelon (Organic) 5/20/2012

Muskmelon (Organic) 5/20/2012



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Fun & Healthy Halloween Treats w/Chef Jill Houk & Best Vegan Baking Recipes

Halloween treats that you won’t be frightened to feed to your kids! Chef Jill Houk of Centered Chef Food Studios will share fun recipes you and your family make together.

Bonus: Cookbook author, Kris Holechek will be here to discuss The 100 Best Vegan Baking Recipes cookbook.

Surviving Halloween—Tips and Recipes

It’s the time of year when kids (and adults) begin over-indulging on sweet treats. The holidays, starting with Halloween and going through New Year’s, are prime times to eat candy, cookies and other empty calories. How can you reduce your children’s (and your) sugar consumption without becoming a monster? Here are some tips and recipes so that everyone has a sweet Halloween without going into sugar overload.

Halloween Trick or Treating
Create a trick or treating game plan that has limits. By setting a limit for the amount of time or the area that your child can trick or treat, you are limiting his or her “haul” of goodies. Your child is unlikely to notice that you are setting limits strictly to reduce candy intake, but will just be overjoyed about trick or treating in general. Also, by setting to limits and having your child agree before you set out on your escapades, you are less likely to experience resistance when you stick to your limits.
Ensure your child takes only one treat at each home. Many families will give out more than one piece of candy. In this case, you are flirting with disaster—because your child may double or triple his booty of candy. Tell your child that one piece is sufficient. This way, your child also learns moderation. Likewise, buy less candy per year and hand out only one treat per child to set a good example.
Make sure your child has a healthy snack before going out to collect candy. Feed kids a light lunch or afternoon snack of healthy protein, produce and whole grains and he or she will be full enough to avoid snacking on candy while trick or treating. If your child becomes hungry on the way, either head back home for a healthy snack, or bring a healthy snack to eat on the road.

After Halloween
Set limits for how many pieces of candy your child can eat per day. Two to three pieces of Halloween candy is enough to satisfy most kids without adding too many calories, and is a good pace for getting rid of Halloween candy by Thanksgiving.
Create an expiration date for candy. By limiting how long candy is in your home, you can control how much your child eats, as well. My rule of thumb is Thanksgiving. By then, most children will have consumed the candy they like the best, and are down to the dregs. This way, you also avoid doubling up on treats. For example, your child will not be eating Halloween candy with pumpkin pie, chocolate Hannukah gelt or candy canes.
Keep the candy out of sight. By keeping the candy in a closet, you force a situation whereby your child must ask for it. Out of sight is often out of mind, and you may find that your child forgets about the candy one or two days.
Buy candy back. If your child has received an unusually large haul of candy, consider buying it back at the same price it would take to buy the candy from the store in the first place. This way, your child can save to money to buy games, stickers, novelty clothing or video games.
Make healthy alternatives fun and delicious. Create tasty healthy snacks like popcorn trail mix, which is chock full of vitamins and fiber, with a sweet kick. Or give regular foods Halloween-type names to make them fun and interesting. For example, to encourage your child to eat whole-grain spaghetti, call it “blood and guts” or something seasonally creepy.
Mix candy in with healthy foods. For example, melt caramels or chocolate candies and serve as a topping for strawberries and apples. Or make the banana “ice cream” and serve a scoop with one fun-sized candy bar.

Recipes >>

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Farmer’s Markets Today with Mary Shepherd

Mary Shepherd is editor and publisher of the magazine Farmers’ Markets Today, which she launched in June 2007 as a resource for direct market farmers and vendors and managers of farmers markets. Mary saw the growing interest in farmers markets, CSAs and other local food sources, so she invested her resources and talents to create a publication to support these hard-working farmers and market managers. Farmers’ Markets Today magazine premiered June 2007 and is published six times a year as a resource for direct market farmers and managers and vendors of farmers markets. Each issue of Farmers’ Markets Today is filled with information to help small farmers and farmers markets be more successful and profitable in selling their products. It contains stories about what growers, artisans and farmers markets are doing to promote their businesses, reach new customers and develop value-added products.

Visit and receive a free sample copy of Farmers’ Markets Today magazine!

What is the Biblical Daniel Fast?

Discover Step-By-Step, Astonishingly ‘Simple’ Recipes And Methods to Quickly & Easily Turn Ordinary Fruits And Vegetables Into Delicious & Healthy Daniel Fast Dishes That You and Your Family Love!

Looking for More Smoothie Recipes?

Getting your 5 A Day is fun and easy with Amazing Smoothies, Fruits and vegetables were never so simple and delicious. Many of the recipes found in Amazing Smoothies contain MORE than five servings of vitamin packed fruits and vegetables.

Fresh from the Farmer’s Market with Guest Karen Schuppert

Karen Schuppert is a Certified Nutrition Educator, the Manager of St Helena Farmer’s Market and a self-proclaimed farmers’ market addict. She will join me on this new segment called “Fresh from the Farmer’s Market” to discuss the food trend of “local and sustainable” and a few of her recipes. You can visit Karen’s blog at or at her beloved “I ‘eat for health’ (and certainly for pleasure!); cook for love, and share all for the greater good.” – Karen Schuppert Widgets


Spring Quinoa Risotto

Serves 6-8

2 TB butter
4 TB olive oil, divided
3 cloves garlic, minced
1 cup chopped leek (can also use onion)
2 cups quinoa (about 13 oz), rinsed
½ cup white wine
3 ½ cups vegetable broth
1 lb asparagus, trimmed, cut into 1-inch pieces
1 cup organic edamame (frozen, defrosted) – or fresh fava beans
½ cup grated parmesan cheese
2 TB grated lemon zest
2 TB fresh parsley, chopped
1 cup shaved Manchego cheese


Heat butter and olive oil in heavy large saucepan (or Dutch oven) over medium-high heat. Add onion; sauté until translucent, about 5 minutes. Add quinoa and garlic; sauté 2 minutes. Add wine; cook until liquid is almost absorbed, about 2 minutes. Add 3 ½ cups broth; cook 10 minutes. Add asparagus and edamame; simmer until quinoa and veg are tender, stirring often and adding more broth by ¼ cupfulls as needed, about 7 minutes. Add parmesan cheese and stir until cheese is melted, about 2 minutes. Season to taste w/ salt & pepper. Garnish with lemon zest and parsley. Divide risotto among bowls, garnish with shaved Manchego and serve.


Creamy Carrot Curry Soup

 Makes about 4 cups

I was inspired by a few different recipes from “The Soup Bible,” but ultimately came up with this blend.  You’ll notice I don’t peel my carrots, as they contain so many nutrients. The miso adds a salty component that makes the flavors really pop.
 1 TB coconut oil
2 teaspoons curry powder
2 medium cloves garlic, smashed
1 1-inch piece of ginger, grated
1 medium onion, coarsely chopped
1 pound carrots, washed and sliced into 1/4-inch-thick rounds (fairly thin)
1 medium bay leaf
2 1/2 cups low-sodium vegetable broth (homemade is best)
1/2-1 cup organic coconut milk (not light)
1-2 TB miso paste
Toasted unsweetened coconut flakes, for garnish (optional)


Heat oil in a medium saucepan over medium heat. Add curry powder and garlic, and cook until fragrant, about 30 seconds.

Add ginger, onion, carrots, bay leaf, and broth, increase heat to medium high, and bring mixture to a boil. Reduce heat to medium low, and simmer until carrots are soft when pierced with a fork, about 20 minutes. Discard bay leaf.
Working in batches, process soup in a blender until smooth. (Be very careful when blending the hot soup, as steam could blow off the blender lid.)

Pour soup into a clean pot and return to the stove over medium heat. Stir in coconut milk and adjust seasoning as needed. Stir in the miso just before serving. Garnish with a few flakes of toasted coconut. Continue reading

What is the Raw Food Diet?

A diet rich in soy and whey protein, found in ...

Image via Wikipedia

Have you started hearing about the Raw Food Diet? It’s gaining popularity and buzz, not just as a diet to lose weight, but a diet for a long and healthy life.  A raw food diet means consuming food in its natural, unprocessed form.

Processing and cooking food can take so much of the basic nutritional value away.

The raw food diet means eating unprocessed, uncooked, organic, whole foods, such as fruits, vegetables, nuts, seeds, legumes, dried fruits, seaweeds, etc. It means a diet that is at least 75% uncooked!

Cooking also alters the chemistry of foods, often making them harder to digest. High fiber, high water content fresh produce abolishes constipation of the bowels, cells and circulatory system. Obstructions are cleared and blood flow increases to each and every cell in the body. Enhanced blood flow is significant for two reasons:  blood delivers nutrients and oxygen to living cells, and carries away their toxic metabolites.

Obesity is at an epidemic level in this country. But in reality, our bodies are hungry, even though we may feel full. When you start giving your body the nutrients it craves, overeating will cease. Eating raw foods is a boost to your metabolism as well. It takes a little more energy to digest raw foods, but it’s a healthy process. Rather than spending energy to rid itself of toxins produced by cooking food, the body uses its energy to feed every cell, sending vitamins, fluids, enzymes and oxygen to make your body the efficient machine it was intended to be.

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Preparing for Passover with Healthy Recipes from Norene Gilletz

Norene Gilletz is one of Canada’s leading kosher cookbook authors. She is a culinary consultant, cooking teacher/lecturer, culinary spokesperson, cookbook author, and freelance food writer, focusing on healthy cooking. A certified Culinary Profession with the IACP (International Association of Culinary Professionals), her culinary career began at the age of three helping prepare meals in her mother’s kitchen and where at age nine she invented her first recipe; she has never looked back. Her books include Norene’s Healthy Kitchen, Healthy Helpings, Second Helping Please, The Food Processor Bible, and The Low Iodine Diet Cookbook. Norene lives in Toronto, Canada. To learn more about Norene Gilletz, visit her web site,


Source: Norene’s Healthy Kitchen by Norene Gilletz (Whitecap Books)

This tender, succulent chicken is made with 40 cloves of garlic to commemorate the Israelites wandering in the desert for 40 years after their exodus from Egypt. When you serve this, there won’t be an exodus from your Seder table! The garlic becomes mild and mellow from the long, slow cooking, and is also wonderful spread on matzo.

40 cloves garlic (3 whole heads)
2 medium onions, chopped
4 stalks celery, chopped
2 chickens (31/2 lb/1.4 kg each), cut into pieces
2 tsp Kosher salt (or to taste)
1 tsp freshly ground black pepper
2 tsp paprika
2 Tbsp chopped fresh thyme or 2 tsp dried
1/4 cup chopped fresh parsley or 1 Tbsp dried
2 Tbsp olive oil
3/4 to 1 cup dry white wine or chicken broth

Additional fresh thyme, for garnish

1. Preheat the oven to 375 F. Spray a large roasting pan with cooking spray.

2. Drop the garlic cloves into a pot of boiling water for 1 minute; drain well. (Or place the whole garlic bulbs in a microwaveable bowl and sprinkle with water. Cover and microwave on high for 1 minute.) Squeeze the garlic cloves out of their skins—they’ll pop right out. Set aside.

3. Place the onions and celery in the bottom of the prepared roasting pan. Rinse the chicken pieces well and trim any excess fat. Place the chicken pieces in a single layer in the prepared roasting pan. Season with salt, pepper, paprika, thyme, and parsley, then drizzle with oil. Tuck the reserved garlic cloves around and between the chicken pieces. Pour wine on top and cover tightly with foil. (If desired, the chicken can be prepared up to this point and refrigerated overnight.)

4. Bake, tightly covered, for 1 1/2 hours. Remove the foil and bake for 30 to 40 minutes longer, until nicely browned, basting occasionally.

5. Transfer the chicken and garlic to a large serving platter and drizzle with the pan juices. Garnish with thyme, and serve.

Yield: 10 to 12 servings. Keeps for up to 2 to 3 days in the refrigerator; reheats well. Freezes well for up to 4 months.

302 calories per serving (without skin), 7.8 g carbohydrate, 1.1 g fiber, 36 g protein, 11.9 g fat (2.9 g saturated), 108 mg cholesterol, 377 mg sodium, 440 mg potassium, 5 mg iron, 57 mg calcium


• Use 10 to 12 single chicken breasts, with bone and skin. Bake covered for 1 hour, then uncover and bake 20 minutes longer.

Garlic Alert: Some people won’t use garlic during Passover. Instead, add 1 additional chopped onion, 2 chopped red peppers, and 2 cups sliced mushrooms.

Chef’s Secrets

• The Numbers Game: Did you know that an average head of garlic contains 15 to 16 cloves?

• Skinny Secrets: If desired, remove the skin from the chicken before cooking. However, if you want to serve the chicken the next day, cook it with the skin on, then refrigerate overnight. Discard the congealed fat before reheating. Remove the skin before eating.

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2009 New Food Trends with Chef Jill Houk

New Food Trends for 2009

Our favorite chef, Jill Houk, takes time out from her busy schedule at Centered Chef Food Studio of Chicago to teach us about healthy food trends, share a few recipes and answer your questions. Join us on TRB.

5) Flexitarianism–a lot of listeners realize that eating vegetarian is healthier, cheaper and better for the planet. But what if you really don’t want to give up meat? (Or are cooking for a family that refuses to go vegetarian.) Try flexitarianism! It’s a way to drastically reduce your intake of meat and increase your vegetable consumption. Many flexitarians consider this the best way to “have their cake and eat it too.” We’ll talk about simple ways to reduce meat, and will provide simple vegetarian recipes.

4) Curtailing wastefulness. In past years, you may not have thought twice about throwing away leftovers. Now you see them as an integral part to your family’s bottom line. We’ll cover how to store food properly and how to turn yesterday’s dinner into today’s lunch. We’ll also touch on preserving, the age-old art that’s making a serious comeback.

3) Low inflammation foods. A whole host of diseases, from cancer to heart disease to arthritis, are now being attributed to inflammation in the body. We’ll talk about what’s involved in a low-inflammation diet, and give some low-inflammation recipes.

2) Simplicity. Gone are the days (at least temporarily) of exotic ingredients and overly complicated cooking techniques. Restaurant cooks, as well as home cooks, are finding that comfort food is a huge hit. Listen in to find out what homestyle dishes are the hottest and how you can fix them for yourself.

1) Cooking at home. This is the #1 food trend and it’s tied directly to the economy. Learn which basic techniques you should know and what staples to always have on hand.

Low Inflammation Foods

Mushroom Pâté
Makes 8 servings.

¼ cup extra virgin olive oil
2 garlic cloves, minced
3/4 pound shiitake mushrooms, caps only, thinly sliced
3/4 pound button mushrooms, stems and caps, thinly sliced
1 to 1 ½ teaspoons fresh lemon juice
1 to 2 teaspoons salt
1/2 teaspoon freshly ground black pepper

Rice crackers

Heat oil in a large sauté pan over medium-high heat. When warm, add garlic and cook, stirring, 30 seconds.

Add shiitake mushrooms and button mushrooms. Sprinkle with a little salt. Cook, stirring occasionally, over medium-high heat until mushrooms are cooked through and all their liquid is absorbed, about 15 minutes.

Place mushroom mixture into the bowl of a food processor. Run food processor until mushrooms form a smooth paste. Add 1 teaspoon lemon juice, 1 teaspoon salt, and black pepper and run food processor 15-20 seconds to mix. Taste and adjust flavor with more lemon juice and more salt, if necessary.

Cool completely. Serve on crackers and toast points, garnished with chopped parsley.

Curtailing Wastefulness

Greek Chicken Salad
Makes 8 servings

16 cups shredded romaine lettuce
3 cups cherry tomatoes
1 large red onion, thinly-sliced
1 cucumber, peeled and sliced
2 cups leftover chicken meat, cut into ½-inch cubes
½ cup crumbled feta
1/2 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 cup chopped fresh dill
2 whole-wheat pitas (optional)

Place lettuce in a large serving bowl and top with tomatoes, onion, cucumber, cooked chicken, and feta.

Whisk lemon juice, oil and in another bowl. Season with salt and pepper. When ready to serve, drizzle over salad, divide among 8 plates.

Serve with pita wedges, if desired

Veggie Teens – Vegetarian Cookbook for Teenagers

Wednesday, 10/22
My guests on tonight’s show are Elyse May, a 14-year old vegetarian along with Michelle May MD, author and family physician, and Owen May, a professional spa chef.
Veggie Teens was developed by a teenage vegetarian for other teenage vegetarians. It contains teen-friendly recipes with photos, basic culinary tips for new cooks, Chef’s Notes, Doctor’s Notes and Teen’s Tips.
Listen to the Recipe Box Show and feel free to ask your questions!
PLEASE NOTE: There audio flashback occured during the interview. So, you will hear an echo while the guests are speaking. 😦