All I know is that one day in a little hole in the wall tapas place I had them on a salad and I thought to myself what was I eating??  They were delightful!   I actually asked the chef for the recipe and got it — but then had a terrible time sourcing the bean.  When I finally found them dried and shelled, they cooked to mush.   It was not the perfect Fava Bean experience I remembered.   I felt I had failed in fava bean 101.  This past summer I decided to get unshelled fava’s and try again.  The recipe on the side of the bag ( stewed fava beans) seemed a good place to start, the cook time was different from what I had tried before, and after adding a few additional on hand ingredients I made something rather yummy!!

I did marveled at my patience sitting on the porch stoop peeling the gosh darn things.

Sweet Potato, Kale, Sausage and Fava Bean Soup.

Cover entire bag of fava’s with water, bring to a boil, drain and rinse in cool water.   Peel.  ( to peel a pound of fava’s takes me about 45 minutes ) I usually get on the phone with a friend – hey keep me company while I peel fava’s!

Not into fava? White beans work very well in this recipe too!

Saute1/2 moon slivers of onion, 2 cloves of crushed garlic in olive oil, with rosemary, parsley and white pepper. Add italian sausage.  I use hot.  Add cubed yam, or sweet potato, 4 cups stock ( i use vegetable – chicken adds a nice richness ) plus 2 – 4 C water – the fava beans ( i used 1/2 of what I had shelled – freezing the other 1/2 ) and chopped Kale.  Simmer until done. Time varies.

This is very aromatic while it’s cooking and as you can see very very pretty to serve.

Most folks are thinking about that lovely slice of pumpkin pie!!!

There are  however delicious ways to maintain calories and keep the calories down.

Just a thought …

Take one scoop of a our super vanilla soy inch loss shake… an absolutely awesome product, high protein, high fiber, w/ luciene, an amino acid known to help one maintain lean muscle while losing fat

Add 8 oz of milk
2 TBLS of pumpkin puree – i think leftover squash could also be used
1/2 teas of pumpkin spice
dash of vanilla and cinnamon

Ice

Blend all of the above in a blender. Yum!

I was quite taken with Soule Mama’s recent all things pumpkin sharing, uh — gotta love that seriously cute muffin pan.   I think her suggestion of how to make pumpkin seeds would be far better than mine.  Makes me want to make some!!

Thought I’d pass it on.

Amanda Soule often makes widgets for recipes she loves, throwing them up on a page – sure makes it easy to find what you are looking for that way.

The Anatomy Of A GREAT Salad:

purchase local and organic whenever possible.

start with salad greens – iceberg doesn’t count

add additional greens or bitter:  spinach, swiss chard, arugula, amaranth, kale, beet tops ..other?

rotate this from day to day, in other words – note: spinach is not the ONLY dark leafy green available

add fresh herbs: parsley, cilantro, dill  - other?

add 3-5 different colors of veggies: tri-color peppers, beets, carrots, purple cabbage, cucumbers, celery – cauliflower or broccoli sprinkles ( chopped fine vs florets), radishes, think color and think variety – the potential is endless – rotate this from day to day

add crunch: nuts, seeds, fried noodles

add fun: artichoke hearts, sprouts, cheese, avocado

consider also adding dried or fresh fruit

a salad combo i love to make – red leaf lettuce, baby spinach leaves, rainbow swiss chard strips, cilantro, hand sectioned grapefruit, avocado, green onion, pomegranite seeds and slivered almonds  ( seriously beautiful – this seasonal around thanksgiving – refreshing too )

another is greens, arugula, parsley mandarin orange, cucumber, red pepper w/ gorgonzola cheese and toasted walnuts

i make my salad dressings – i want to avoid sugar, artificial sweeteners and additives – in the fridge i currently have a thin buttermilk based blue cheese dressing  - i use yogurt instead of sour cream and i apply very little to a salad

another version of buttermilk salad dressing has serrano pepper in it – uh YUM!!

i make an avocado dressing also

a core vinegar and oil dressing is olive oil, modena aged balsamic vinegar, ( i use a 3/2 T oil to vinegar ratio) a small bit of prepared dijon mustard, clove of garlic smashed w/ salt and pepper rubbed into the bowl…any herb that catches your fancy …the one i have now has tarragon in it !!

LOTS of recipes online. I am certainly not a salad expert but folks seem to always enjoy them!

Voila – salad!!!

Taboule is made with Quinoa – say KEEN _WA – a versatile high protein nutrient rich whole grain from the Andes, and one that is often tolerated by those with allergies to grain.

Cook one cup dried Quinoa in 2 cups water. Takes 12 minutes.

Mix with 1 C chopped parsley, 1/2 C chopped scallions, 2 T chopped fresh mint ( I always use more)  1 T chopped fresh basil, 1/2 C juice of a lemon, 1/4 C olive oil, 1-2 cloves Garlic chopped, 1/4 teas salt – i use sea salt and find a pinch is enough, loads of fresh ground white pepper.  I often need to add chopped tomato and crumbled feta cheese to my taboule. My version also smacks with garlic and mint, just my personal preference.

Ingredients for this salad were sourced from the certified organic Ackerman Farm - Angie promises me she will someday make this recipe, always asking me why I buy mint.   I love how Angie ties her bunches of herbs with yarn – a loving gesture somehow.  It makes me happy. She and her husband Tom are an integral part of my Saturday mornings at our Farmers Market.

At the time, like most folks I ate junk, drank pop, and I wondered why I didn’t feel very well.

The shifts started out small, one thing at a time. Took me two years before I felt my stride.

Since I’ve been an advocate for cooking scratch, eating organic, local and the alternative food market.

Many many years later, I am still making changes and still learning.

Goes to say that healthy living is a life long project, eh??

Last year I stopped buying canned beans and began making my own from dried to avoid BPA found in the lining of the can.  It’s not a hassle at all to make my own!! I save money, avoid the chemical and contribute in a small way to less in the landfill.

Recently in a green moms yahoo group it was shared that PFAO was in the wrappers of butter.

What??

The same chemical that coats teflon is what butter comes in ie; coated food packaging?

Geesh!!!

Beth Terry of a Plastic Free Life shared a link to this post/article.

Part of the article states: Food packaging is an egregious example of hidden PFC exposure.

UGH.

The article further talks about how most of us ( 98%) have traces of this chemical in our blood.

This food packaging chemical leaches into the butter.

Boy that makes me mad.

The solution?

Make your own butter!!

I thought,  I could do that !!

There are three ways I found to make butter, the food processor, a stand up mixer or a in a jar.

Loved the options – and the videos!! I chose the stand up mixer version because he said butter in 10 minutes and he was right!!! Each person had their own little nuance or different way, but the bottom line is it all ends up as butter!!

It was super easy and boy is this homemade butter ever delicious.

are you finding this too?

this recipe is adapted from the back of a fava bean bag – something about it seemed like it would work with the kale and white beans i had on hand. add the sweet potato and italian sausage and this soup is seriously yummy.

I make my own beans, verses using canned. simply soak over night, simmered – one cup dried yields enough for my soup and enough for an additional jar of beans to freeze in the freezer.

Saute onion, garlic, and 3 links of italian sausage – i use mild, from a purveyor i trust who uses no additives and quality pork.

add cubed sweet potato, rosemary, basil, crushed red pepper flakes, and cracked black pepper

add 4 cups of stock- veggie or chicken, and 1 cup water – more if needed

add white beans, about 2 cups drained and a head of chopped kale

simmer until kale is wilted and potato is cooked through.

I’ve been promising to write this recipe up for here, i truly hope you enjoy!!

happily!!

I use chard everywhere I use spinach. It’s a tad bitter – which I personally like. I adore it cut into strips in a salad, added to a veggie packed frittata and on it’s own I like it wilted w/a bit of garlic and topped w/ hard boiled egg and balsamic!  I use those amazing stems like celery for color and crunch.

Do you have any great recipes for chard??

image by karen hanrahan

This is a basic cole slaw recipe and I made it up, but it does parallel many you’d find on the web.

4 cups sliced thin cabbage. I used all green this time. I love using both green and purple!

1 thinly sliced green pepper

3 shredded carrots

2 T of grated onion – grated onion to me is magical – completely different flavor, not all those chunks of onion

1/4 C vinegar – apple cider 

1/8 – 1/4 C sugar – based on your personal preference – I use turbinado sugar and less as I like a tart cole slaw

2 T olive oil

2 T of mayo

I splashed a bit of buttermilk on this, cuz i had it around.

Celery Salt and Fresh Ground White Pepper.

The variations for coleslaw are endless – do you have a favorite or unique recipe? Share it!

The entire carnival collection of tips and commentary are here.

For those who pickle, can, dry and otherwise preserve food I commend you!

These are things I’ve never done!

I have never had enough garden, an abundance of crop from my own garden, nor the gumption to buy said abundance to then preserve accordingly.

I have always had limited storage, limited freezer, limited budget and or limited time.  I have never thought seasonally in the way that has one say Oh green beans are here – let’s put some up.  ( I believe that’s a canning term ).  Once, just once, I had too many tomatoes from my garden. I made a batch of homemade ketchup.  It made a single jar of ketchup of which I used occasionally when I made meatloaf. I thought I was so cool that I did that!

I have watched and marveled and even enjoyed the labor of many others who have preserved food. I wonder often what might it be like to immerse in a year of, day in and day out peek at life on a farm – actually living the life of local, seasonal growing, cooking, preserving and eating!

Perhaps that is something to add to my bucket list.

To contribute to the conversation this month I can share a few things I do that would ere on the side of preserving food – or the idea of making something for later use.

I became a scratch cook when my kids were itty bitty. I made much of what folks opened a box or can for from scratch.   I never realized I was a genre of sorts until I saw how others cooked or ate for that matter.  Nuking something in the microwave is something very foreign to me.

I make a home made tomato sauce.  I have two kinds: one is a savory meaty kind, the other is a quick chunky sweeter kind.  When I was feeding a family I would double the batch. The first meal was noodles and sauce, the second meal was a casserole ( something like veggie stuffed pasta or stuffed peppers) 1/2 would get eaten, the other 1/2 frozen for later.   There was always at least one jar of sauce to freeze.  Basically I was getting a handful of meals with the effort of one sauce making.  The sweeter sauce I would make in the summer, shorter cooking time, more garlic, fresh herbs – shredded zucchini when they were coming out of everyone’s ears – a perfect summer stove top meal,  plus plenty left to freeze in smaller jars for pizza sauce.

I do this with so many of my cooking efforts. Even now – cooking for one, I still “manufacture” food making sure to make the most of my cooking time.

In my freezer now: garlic scape pesto, cous cous mixed w/ meaty sauce for stuffed peppers, a heat and serve curry sauce for chicken, chicken soup stock, veggie stock.

What is in your freezer and what is your favorite food to preserve??