Go Green Locally!

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Growing a garden in your backyard, some greens on your patio, or herbs precariously perched on your windowsill can enhance your nutrition, our environment, and even stretch your budget. Dr. Greger from nutritionfacts.org claims, "dark-green, leafy vegetables are the healthiest foods on the planet, which is why I recommend two servings each day." If you can't grow them yourself, explore how to cultivate a green kitchen. You can shop for fresh veggies at your local farmer's market or grocery store, and buy organic and in season produce when possible. You can think out of the box and barter for greens. Perhaps you swap babysitting services for you neighbor's extra fruits or irregularly shaped vegetables. You could offer meal prep services for a busy friend, or even cook up and freeze meals for a gardening friend. 

By going green and ensuring your food is local, you are helping to ensure your food is fresh and more nutritious. Stephanie Rice, a local health author featured in thomasvillemagazine.com explains "When food is harvested, picked, and packaged, and shiped to the grocery stores, it loses nutrients along the way. So the longer the produce takes to get to you, the fewer nutrients it will contain." In her article "Embracing the Green Kitchen" she shared the exmple that Vitamin C levels were almost undetectable in broccoli only 7 days after beign harvest. So in addition to eating all the colors of the rainbow to ensure diversity in the foods you eat, let's try eating what's fresh locally for the best nutrition! Here's a reipe for easy veggie tacos:  https://nutritionfacts.org/video/recipe-easy-veggie-tacos/. 

Does a cup of hearty, warm soup sound like what your belly craves? Well, it may be exactly what your body needs too! Soup can serve to detox, fill you up, and may support your New Year's resolutions. If you want a nutritious start to 2023, know that broccoli soup is packed with vitamins, minerals, and fiber. We adapted a recipe from Humble Warrior friend, Chef Val, to share with you!

Ingredients:

• 2 Tien Tien (or any Chili) Peppers
• 2 Tablespoons Extra Virgin Olive Oil
• 1 Bunch of Leeks
• 1 Clove of Garlic
• 4-6 cups of Vegetable Broth (if you feel adventurous make your own broth using mushrooms, carrots, onions, or any random veggies or scraps you find in your fridge)
• 1 Red Potato
• 1 Head of Broccoli

Directions: 

1. Saute peppers in hot olive oil. Remove peppers and leave oil in the pan. The oil will have a nice kick!
2. Chop and saute leeks. 
3. Add garlic.
4. Transfer leeks and garlic to pot and add vegetable broth.
5. Cube and add potato.
6. Chop and add all the fresh broccoli you can fit into a large stock pot and still be able to put a lid on it.
7. Optional: include any random or stray vegetables you find in your fridge - a great way to use up any that you don't have a plan for.
8. For vegetarian option: add a dollop of goat cheese when serving. For vegan option: add cashew cream dollop when serving. Serve with warm bread and enjoy! 

Poke Bowl is a super popular Hawaiian dish. It is pronounced "poh-KAY bowl" and is rooted in Japanese cuisine. "Poke' means "cut into pieces" and the name refers to slices or cubes of raw fish served in a bowl with rice, dressing, vegetables, and seasonings. The bowls are healthy, easy and quick to make, and nutritious. If you want to explore eating more whole food plant based items, we invite you to try to make this inspired and fresh Poke Bowl. This is a personalized, easy recipe and it is likely that you already have the ingredients in your refrigerator and pantry.

Suggested ingredients:

1 cup rice (white, brown, or jasmine)

1/2 avocado, diced

1/4 cup pineapple

1/4 cup edamame

1/4 cup beans (black or navy)

1/4 cup baked or smoked tofu, chunked

sprinkle sesame seeds as garnish

Alternative:

1 cup quinoa instead of rice

Sauce Option 1:

2 tablespoons vegan mayo

1-2 tablespoons sriracha

1 teaspoon maple syrup

whisk ingredients until blended and drizzle over bowl

Reference: Vegan Made Simple by Jerry Mathurin, Flowerpot Press

Sauce Option 2:

1/3 cup maple syrup

2 tablespoons tamari or soy sauce lite

1 tablespoon of garlic and ginger

black pepper to season

Whisk ingredients until blended and drizzle over bowl

Direction: 

In a large bowl combine the rice or quinoa on the bottom, then layer the additional items, drizzle with desired sauce, and top sesame seeds as flavor-filled garnish. Serve immediately

Consumable oils are categorized as Omega 3 or Omega 6. The rule of thumb is to remember that "3" is "good." The Cleveland Clinic shares that, " Omega-3 fatty acids are a type of fat the body cannot make on its own. They are an essential fat, which means they are needed to survive." We love getting our nutrients from the food we eat, so we are sharing this Humble Warrior Zesty Salad Dressing recipe to top your favorite summer salad.

Recipe:

Ingredients: 

~Juice of 1 lemon (usually 1/4-1/3 cup)

~ 1/2 - 2/3 cup extra virgin olive oil

~ 1 tablespoon Dijon or dill mustard

~ ground pepper to taste

Instructions:

Whisk ingredients in a bowl and drizzle over garden fresh salad

Mix well

Note: Taste the dressing as you make it. If it's too oily, add lemon juice. If it's too sour, add olive oil. Balsamic vinegar can be substitute for lemon juice. 

Many of us turn to tea on these colder days for comfort as well as the health benefits. Last year we featured the benefits and some interesting facts about several types of tea in our Kits & Classes offerings. Well, we were so excited to hear that our Humble Warrior Retreat Alumna and Army veteran Shelley took her love of tea to a new level and began a tea company.

Shelley shared with us, "I had my share of drinking tea growing up. Mom would hang a dozen Lipton tea bags in a gallon jar of water we normally used to get milk from the local dairy. Sun tea over ice was the best on a hot summer day! Then, there was a hot cup of tea with honey and lemon for medicinal purposes. The aromatic elixir warmed a sore throat and calmed a winter cough. My brother introduced me to loose tea. He used a small stainless steel barrel to steep it in. I can close my eyes and still smell and taste the chammomile and rosehips. That cup of tea smelled like heaven and tasted like home." Shelley also reminded us, "It's not just the tea, it's the time spent enjoying it."

When we tip the apple cart over, we see more benefits of apples:

~ Antioxidants may help cancer prevention

~ Packable snack

~ Satisfying taste

~ Supports digestion

~ Supportive of a healthy immune system (everydayhealth.com)

Check out some of these resources for more information about the benefits of apples and for fun and delicious ways to use them!

Vegan Apple Energy Bites Recipe

Best Vegan Apple Crisp Recipe

Dr. Greger shares apple nutrition facts

If you’re looking for a refreshing way to enjoy your veggies or trying to change some habits, try this garden in a glass. The ingredients in a Virgin Bloody Mary are the same as regular Blood Mary without the Vodka. Last month’s guest blogger, Val shared her recipe with us and we think it’s awesome--zesty and refreshing!  

Note: If you have a food processor or mixer that pulverizes, you may enjoy better results. 

Recipe for Mix: 

1. Toss in a couple stalks of organic celery (Yes organic, because celery on the Dirty Dozen List for pesticides)
2. Add a cup of cucumber (if you want less bitterness, peel the cucumbers)
3. Jalapenos are tricky. Some have a lot of fresh flavor, but very little heat. Others can be killers, especially mixed with acidic tomatoes. Cut one. Remove the seeds and membrane and give it a test. (Tip: Have a slice of avocado ready if it is too hot!)
4. Toss in jalapenos to your liking, aka “heat level”
5. Blend mixture
6. Add (vegan) Worcester sauce, horseradish and black pepper to taste. The Worcester adds that umami flavor
7. Fill 2 pint glasses ⅔’s way up with low sodium V8. This is the perfect non-measurement for the final drink when adding ice. Toss both in to the blender
8. Blend and salt to taste, then blend again
9. Pour over ice. Garnish with lots of lemon/lime, a celery stalk, pickled green beans, asparagus spears, a pickle, or whatever you find tasty to the glass. Hmmm...maybe green olives, just because. Whalah, it’s a salad in a glass
10. Serves: 2 - Enjoy!

To many of us, there’s nothing better than a meal of fresh, out of the garden vegetables. While vegetables are an essential part of a healthy diet, many of those of us who grew up in the South ate our fresh vegetables breaded in cornmeal and/or flour and fried without even thinking about the health issues this could cause.  Humble Warrior would like to share with you some other, healthier ways to enjoy your fresh summer vegetables. Here are six other ways to prepare fresh vegetables this summer—boiling, steaming, blanching, roasting, stir-frying, and griddling.  We recommend you give them a try. 

Here is more detailed information about each method:

Boiling

Cut up the vegetables into same size pieces and place them in as little salted water as possible and avoid overcooking so all the vitamins and flavor are retained.  Place lid on saucepan, bring salted water to a boil as quickly as possible, reduce heat and simmer gently until tender when tested with a skewer, point of a knife or fork. Always simmer vegetables as vigorous boiling will cause some vegetables to break up. Cooking times will depend on the size and density of the vegetable:  3-5 minutes for leafy vegetables, E.g., bok choy, cabbage, kale, spinach.  8-10 minutes for firmer vegetables, E.g., broccoli, beans, Brussels sprouts, cauliflower, leeks, peas, sweet corn.  12-15 minutes for harder vegetables, E.g., carrots, parsnips, pumpkin, turnips, yams. 18-20 minutes for starchy vegetables, E.g., kumara, potato.

Steaming

Steamed veggies are cooked briefly and then removed from the heat. During steaming, the heat of the steam cooks the veggies, and they are spared from the boiling water. The goal of steaming is to cook the vegetables until they are no longer raw but are still bright and crisp. If you don’t have a steamer, you can wrap the vegetables in baking parchment or foil then cook in the oven at 350° for 20 minutes until tender, or on the stove, you can fill a medium pot with 1/2 inch of water, place three golf ball–sized balls of aluminum foil on the bottom, rest a heat-proof plate on top of the foil balls, cover the pot, and bring the water to a boil. Add vegetables to the plate, cover, and steam until crisp-tender.

Blanching

A technique used to soften vegetables, either to remove their raw edge before adding to salads or to loosen skins on foods such as tomatoes or shallots. Vegetables should also be blanched before they are frozen to destroy the enzymes that cause deterioration. Just add vegetables to a pan of boiling water, return to the boil and cook for one minute. Then plunge the vegetables into iced water to stop the cooking process. Drain and pat dry with kitchen paper before using or freezing.

Roasting

Potatoes, root vegetables, squashes and tomatoes all taste wonderful roasted. Roasting intensifies flavors and causes natural sugars to caramelize, creating a crisp outer coating and a tender center. Cut large vegetables into even-sized chunks and toss in oil and fresh herbs, if you wish. Use enough oil to give the vegetables a slick, glossy coating—a tablespoon or two will usually get the job done. The oil helps the vegetables cook more evenly and crisp up in the oven and adds a rich flavor that makes roasted vegetables irresistible. Use a mild oil when roasting vegetables. Tossing the vegetables with your hands allows you to rub the oil into the vegetables and make sure they’re evenly coated. Preheat the oven to 420°. Roast until the vegetables are tender enough to pierce with a fork and you see some charred bits on the edges.

Stir-frying

Uses very little oil and cooks vegetables quickly, so they keep their texture and taste. Cut the vegetables into small, even-sized pieces, add a little oil to a preheated wok or frying pan and heat until just smoking. Start with the vegetables that need the longest cooking and keep stirring as they cook. Don't overfill the pan, as they will steam rather than fry - cook in batches instead. If you are adding a sauce, do so at the very end, then toss to coat and serve immediately.

Griddling

Also called barbecuing, is a direct heat cooking method, which produces vegetables with a crisp coating and a tender center. For the best results, make sure your barbecue or griddle pan is hot before you start. Slice the vegetables so they sit flat in the pan, then brush with a little oil. Avoid pricking them while they are cooking, as this will release their juices and dry them out. To get the chargrilled stripe effect, don't move them as they cook - just turn them once. 

And now that you know other ways to prepare your vegetables, add some variety to your summer recipes.  Feel free to add whatever spices you choose and most of all, share your favorites and your not so favorites on our Humble Warrior Facebook page. Bon Appetit!

Resources

https://www.waitrose.com/home/recipes/tips_techniques/vegetable_techniques.html

https://www.vegetables.co.nz/tips-and-advice/cooking-vegetables/boiling/

https://www.thekitchn.com/how-to-roast-any-vegetable

https://www.epicurious.com/expert-advice/how-to-steam-without-a-steaming-basket-article

Go green! 

We hear this all the time whether speaking about eco-friendly cleaning products or healthy food. We are going to focus on healthy food greens. For a nutrient-dense boost, consider adding microgreens to your meals or favorite smoothie. Microgreens are small but mighty!

What are Microgreens?

Microgreens are vegetables (aka “greens”) harvested after the cotyledon leaves have developed. They are nutritionally dense and can be used as a nutrition or supplement enhancement or visual enhancement on your plate or in a planter. So, what are cotyledon leaves? The easiest explanation is that they are the first leaves to appear from a seed.  

Microgreen Nutrition

Research from the Department of Nutrition and Food Science (NFSC), discovered that “microgreens contained four to 40 times more nutrients than their mature counterparts.” The NFSC found nutrients like Vitamin C, E, K, and Beta Carotene in 25 different types of microgreens including cilantro, celery, red cabbage, green basil, and arugula. 

Our favorite whole food plant based enthusiast and doctor is Dr. Michael Greger, author of “How Not to Die”. He delves into the benefits of eating broccoli sprouts (which are microgreens), which have a radish-like taste and may improve survival rates of bladder cancer patients, help to protect sun damage to skin, and more. Visit www.nutritionfacts.org click on topics and broccoli for details.

Eat Microgreens!

Salads, smoothies, pasta, and more! There are so many ways to sneak a handful of microgreens into your diet. In some recipes you might not even taste them, but your body will know the difference by the numerous benefits they provide! Check out this compilation of microgreen recipes by GroCycle to get started with some delicious ideas!

Grow Your Own Microgreens

You can grow and harvest your very own microgreens at home! Check out some of these resources for how to get started and get growing.

Gardeners Supply

The MicroGardener

Herbs at Home

You can visit your local grocer, farmers’ market, or try growing your microgreens in your house. So, go beyond thinking green...and explore eating mighty microgreens! 

What do you do with all those fresh or frozen berries? Make your own jam that’s healthy and more affordable than store bought jam! We turn to our favorite plant-based cookbook the Oh She Glows Cookbook by Angela Liddon for a sweet treat that can top a bagel, toast, or even ice cream.

Ingredients: 

• 3c fresh or frozen berries (mix raspberries, blackberries, blueberries, or strawberries)
• 3 or 4 TBL pure maple syrup or other sweetener to your and your family’s liking
• 2 TBL chia seeds (protein packed and low calorie seed)
• 1 tsp pure vanilla extract

Tip: Angela recommends mixing strawberries in a food processor until smooth since they do not break down as quickly as other berries. 

Instructions: 

1. In a medium saucepan combine the berries and maple syrup. Bring to a simmer and stir frequently. Reduce heat to medium-low and simmer for about 5 minutes. Lightly mash the berries with a potato masher or fork, leaving some whole for texture. 
2. Stir in the chia seeds until thoroughly combined and cook, stirring frequently, until the mixture thickens to your desired consistency, or about 15 minutes. 
3. Once the jam is thick, remove the pan from the heat and stir in the vanilla. Add more sweetener if desired. Keep the jam in an airtight container in the fridge for 1-2 weeks. Note it will thicken as it cools. Enjoy!  

 Where do you get your protein? This is the most frequently asked question when following a plant-based diet. The answer is “from plants!” Lentil Quinoa Tacos pack a powerful protein punch and we hope you try them. This tasty recipe was found on Dr. Greger’s www.nutritionfacts.org site from Erin Stanczyk - Eat Move Rest. Feel free to stuff your tacos with your favorite veggies and spices to tailor for your taste buds and family’s peculiarities...ENJOY!

INGREDIENTS:

• 1 cup dry quinoa
• 1 cup dry lentils
• 1/2 red onion, diced
• 2-3 garlic cloves, minced
• 3-4 tablespoon nutritional yeast
• 1 tablespoon oregano
• 1 tablespoon cumin
• 1 tablespoon chili powder
• 1 teaspoon garlic powder
• black pepper, to taste

DIRECTIONS:

     1. Rinse and drain quinoa and lentils and cook each separately with 2 cups of water. Bring to a boil                 and reduce heat to medium/low until water is absorbed and grains are cooked.

     2. Meanwhile, sauté onion and garlic with a bit of pepper and a splash of water in a pan until soft, fragrant and slightly translucent.

     3. When green lentils are cooked, place in a strainer and rinse under COLD water and then place in a food processor and pulse to achieve more of a “meaty” texture. *The cold rinse will help ensure that the lentils do not become over-processed.

     4. Combine pulsed lentils, quinoa, sautéed onion and garlic, and seasoning mix, and stir until    thoroughly combined.

     5. Serve the dish up with optional fixings below. Makes enough for about 4-6 people.

Notes:

• optional fixing:  shredded romaine and/or romaine leaves, corn tortillas, bell peppers, red onion, sweet corn, cherry tomatoes, mango, cilantro, lime wedges, avocado slices or guacamole, black beans.