Blog Posts

Kaya Toast with Soft Eggs

Monday, January 8, 2024

Total Time: 10 min, Yield: 1 serving 

Ingredients:

Directions:

Holiday Pumpkin Maple Almond Drops

Sunday, December 31, 2023

Yield: 24 cookies

Ingredients:

Directions:

Cranberry Port Cookies

Saturday, December 23, 2023

Total Time: Prep: 40 min. + cooling, Bake: 15 min./batch + cooling, Makes about 3-1/2 dozen

Ingredients:

Glaze:

Directions:

Sufganiyot

Friday, December 15, 2023

Active Time: 35 mins, Total Time: 3 hrs, Yield: 8

Ingredients:

Starter-

Dough-

Jam

Directions:

Potato Latkes with Spiced Apple-Pear Sauce

Thursday, December 7, 2023

Total: 1 hr 15 min, Prep: 20 min, Inactive: 20 min, Cook: 35 min, Yield: 10 to 12 latkes

Ingredients:

Directions:

Cook’s Note: If you need to fry a lot of latkes, it's best to make multiple batches rather than one double batch. The longer the mixture sits, the wetter it becomes which makes the latkes fall apart more easily as they cook.

Cranberry Cream Cheese Dip

Wednesday, November 29, 2023

Prep Time: 20 mins, Total Time: 20 mins, Servings: 2 blocks of Cream Cheese 

Ingredients: 

Instructions:

Cranberry Brie Mini Tarts

Tuesday, November 21, 2023

Prep Time: 3 minutes, Cook Time: 10 minutes, Total Time: 13 minutes, Servings: 12 

Ingredients: 

Instructions:

Bacon Brie Crescent Wreath

Monday, November 13, 2023

YIELDS: 6 - 8, PREP TIME: 15 mins, TOTAL TIME: 30 mins

Ingredients:

2 (8-oz ) tubes of Crescent rolls

1/3 c. Cranberry Orange Jelly

12-oz wheel of brie, cut into cubes

1/3 c. Bacon Bourbon Jam

2 eggs, lightly beaten

kosher salt

Freshly ground black pepper

Chopped parsley, for garnish (optional)

Directions:

Sweet & Spicy Cranberry-Onion Hanukkah Brisket

Sunday, November 5, 2023

Active Time: 40 mins, Total Time: 5 hrs 50 mins, Yield: 8 to 10 servings 

Ingredients:

Directions:

Make Ahead: The unsliced braised brisket can be refrigerated for up to 2 days. Slice and heat before serving. 

Suggested Pairing: Rich, full-bodied Zinfandel.

Cranberry and Apple Stuffed Pork

Saturday, October 28, 2023

Roasted pork loin filled with apple and cranberry stuffing and glazed with Champagne Jelly and Cranberry, Apple, and Orange Jelly

Makes: 6 servings, Active Time: 20 minutes, Total Time: 1 hour

Ingredients:

Directions:

Make Ahead & Freeze: Prepare through step 2. Place in a gallon freezer bag. Place the remaining Champagne Jelly, Cranberry, Apple, and Orange Jelly, and the spice mix in a quart freezer bag. Place both bags in a gallon freezer bag. Seal well, label, and freeze. Thaw completely. Preheat oven to 425°F and continue with step 3.

To Butterfly Roast:

Paleo Pumpkin Waffles

Friday, October 20, 2023

Total: 30 min, Active: 20 min, Yield: 4 servings

Satisfy your paleo cravings with these wholesome waffles, naturally sweetened with Pumpkin Butter, and Raspberries Chipotle Jam.

Ingredients:

Directions:

5-Ingredient Peanut Butter-Strawberry Ice Cream Pie

Thursday, October 5, 2023

Total: 2 hr 35 min (includes freezing time), Active: 15 min, Yield: 6 to 8 servings

Stir crispy rice cereal with some peanut butter, and boom! Instant pie crust. Pair with strawberry ice cream to mimic your fave grade-school sandwich, or try any other tasty PB partner, like chocolate or vanilla.

Ingredients:

Directions:

Mini Black-Bottom Cheesecakes

Wednesday, September 20, 2023

Active Time: 20 mins, Total Time: 45 mins, Yield: 12 tarts

Ingredients:

Directions:

Make Ahead: The mini black-bottom cheesecakes can be refrigerated for up to 4 days.

Notes: Instead of Fromage Blanc Crème fraîche, goat cheese, lebneh or quark.

Suggested Pairing: A lightly sweet Champagne.

Runny Strawberry Pound Cake

Tuesday, September 12, 2023

Ingredients:

Directions:

Blackberry Icebox Cake

Monday, September 4, 2023

Total: 30 min, Active: 30 min, Yield: 8 to 10 servings 

Ingredients:

Directions:

Jam Shortbread

Sunday, August 27, 2023

Total: 1 hr, Prep: 20 min, Cook: 40 min, Yield: 6 servings

Ingredients:

Directions:

Jam Galettes

Saturday, August 19, 2023

Total: 15 min, Prep: 5 min, Cook: 10 min

Ingredients:

Directions:

Cut four 4-inch rounds from 1 piece of refrigerated pie dough. Spread 1 tablespoon jam in the center of each, leaving a 3/4-inch border around the edge. Brush the dough with beaten egg and crimp the edges. Sprinkle with sliced almonds. Bake at 450 degrees F, 10 minutes.

Jam Pockets

Friday, August 11, 2023

Total: 25 min, Prep: 5 min, Cook: 20 min, Yield: 4

Ingredients:

Directions:

Roll out refrigerated pizza dough to 1/4-inch. Cut into 3-inch rounds. Dollop with cream cheese and jam. Brush the edges with the beaten egg, fold in half, and press to seal. Brush with egg and sprinkle with sugar. Poke a hole in each; bake for 20 minutes at 400 degrees F.

Cherry & Nutella Stuffed Hawaiian Roll French Toast

Thursday, August 3, 2023

Total: 30 min, Yield: 6 servings

Classic French toast meets the sweetness of Hawaiian rolls in this decadent recipe inspired by the flavors of a Black Forest cake. We stuff the rolls with Cherry Scotch Bonnet Jelly, then take it up a notch with a generous drizzle of chocolate hazelnut spread and more cherries on top. It’s like having dessert for breakfast!

Ingredients:

Directions:

Why is sugar needed to make preserves?

Wednesday, July 26, 2023

~1 minute reading time

Apart from adding sweetness, sugar helps prevent bacteria from growing in the preserves and it also aids in the gelling. Sugar holds onto the water molecules and lowers the water activity (the amount of water in food) which makes it harder for microorganisms to grow. Sugar is what makes it shelf stable for so long. For example, strawberries are 90% water, so they need equal parts of fruit to sugar. The sugar draws the water out of the fruit and forms a chemical bond preventing anything else from reacting and bonding to the water. The sugar dissolves in the juices the fruit releases when the heat breaks down its cell walls. As it’s boiling, the sugar concentration is increasing and it becomes thicker. If there is too much water the pectin can’t form a strong enough gel and the jam becomes runny. The sugar also helps to cover the sour taste of the citric acid found in the lemon juice which is necessary for the pectin strands to form chains to gel into a network. Although with too much sugar your jelly will crystalize and the fruit will become hard.

Bacon, Cheese, and Chive Buns

Tuesday, July 18, 2023

Total: 8 hr (includes resting, rising, chilling, and cooling times), Active: 45 min, Yield: 12 buns

These bacon-filled savory rolls are perfect for brunch. They can be baked a day ahead, refrigerated, and reheated.

Ingredients:

Dough:

Filling:

Topping:

Directions:

Pineapple-Berry Dehydrator Fruit Leather

Monday, July 10, 2023

Total: 12 hr 10 min, Active: 10 min, Yield: 6 servings

Skip the snack aisle and make chewy homemade fruit leather in your dehydrator. Berry and pineapple purees are swirled together and dried to make a pretty marbled fruit leather with no added sugar.

Ingredients:

Directions:

Peach Bánh Mì

Sunday, July 2, 2023

Grab your favorite baguette for our twist on a Vietnamese staple. This Bánh Mì is bursting with savory ingredients and our Peach Preserves adds the perfect touch of sweetness without too much sugar! Make a big batch for making the best lunch sandwiches and salads all week long, the pickled radish and carrot will get better as the week goes on!

Serving Size: 4 sandwiches

Ingredients:

Directions:

Carolina Gold BBQ Sauce

Saturday, June 24, 2023

Prep Time: 5 minutes, Cook Time: 5 minutes, Total Time: 10 minutes, Servings: 1.5 cups

Tangy, peppery, and loaded with a punch of flavor, Carolina Gold BBQ Sauce will take anything you slather it on to a whole new level!  With a beautiful golden color from mustard and a slight sweetness from brown sugar and honey, this sauce takes only 10 minutes to make.

Ingredients:

Directions:

Watermelon Salad with Mint and Lime

Friday, June 16, 2023

Total Time: 30 mins, Yield: 8

Ingredients:

Directions:

In a large bowl, toss the watermelon with the lime juice, Watermelon Jam, and cayenne. Fold in the mint leaves, season with salt, and serve.

Make Ahead: The watermelon salad can be refrigerated overnight. Fold in the torn mint leaves just before serving.

Grilled Lemon Pound Cake with Peaches & Cream

Thursday, June 8, 2023

Active Time: 30 mins, Total Time: 5 hrs, Yield: 10

Ingredients: 

Directions:

Icy Lemon-Ginger Vodka Cocktails

Wednesday, May 31, 2023

Total Time: 20 mins, Yield: 8 drinks 

These slushy, potent cocktails are easy to make in batches. They're also ideal for parties because most of the preparation can be done in advance. 

Ingredients: 

Directions:

Make Ahead: The lemon-Ginger Zucchini Marmalade mixture can be frozen for up to 1 week.

Preserving Traditions: Exploring Different Preserve Types & Techniques

Tuesday, May 23, 2023

~3 Minutes Reading Time

12 Different Types of Preserves

Preserves come in various forms, each with its own unique characteristics and flavors. Understanding the distinctions between these delicious spreads can help you choose the perfect one for your palate. Here are the different types of preserves:

By understanding the characteristics of each type of preserve, you can explore a wide range of flavors & textures to find your personal favorites. Whether you prefer the chunkiness of preserves or the firmness of jellies, there's a delightful preserve waiting for you!

Eggplant Cinnamon Jam and Walnut Rugelach with Tahini Glaze

Monday, May 15, 2023

Active Time: 1 hrs 30 mins, Total Time: 6 hrs 25 mins, Yield: 36 cookies 

Ingredients: 

Dough 

Eggplant and Walnut Filling 

Additional Ingredients 

Tahini Glaze 

Directions: 

Notes: If date syrup is not available, substitute 2 tablespoons honey and 2 tablespoons lemon juice. 

If the dough has chilled for more than a few hours, test to see if it will crack when rolled out. If it cracks, let the dough stand for 10 to 20 minutes until it can be smoothly rolled out. Do not let the dough warm up to room temperature. 

To Make Ahead: Dough and walnut Eggplant Cinnamon filling may be made 1 day ahead of time. Wrap dough in plastic wrap, and place the filling in an airtight container; store in the refrigerator. Tahini glaze can be made 1 day in advance and refrigerated in an airtight container. Let glaze come to room temperature, and stir well, adding boiling water by the teaspoon as needed for desired consistency.

13 Cheese & Preserve Pairings

Sunday, May 7, 2023

Slow Cooker Root Beer BBQ Pork Ribs

Saturday, April 29, 2023

Serves: 4, Prep Time: 10 Minutes, Cook Time: 6 Hours, Total Time: 6 Hours, 10 Minutes

Ingredients:

Directions:

Pro tip: For charred bits that will add a smoky flavor and make it seem as though the ribs came fresh off the grill, brush the ribs with sauce and place them under the broiler for just a few minutes instead of placing them back into the slow cooker.

Pesto-and-Cheese-Stuffed Brioche Scrolls with Bacon-Tomato Jam

Friday, April 21, 2023

Ingredients: 

Directions: 

Make Ahead: Brioche dough base can be stored in the refrigerator for up to 16 hrs. 

Note: Scrolls are best served warm. To reheat, warm at 300°F for 5 mins before topping with bacon jam & garnishing.

Stone Fruit and Cheese Pasteles

Thursday, April 13, 2023

Active Time: 1 hrs, Total Time: 8 hrs, Servings: 8 

Ingredients: 

Directions: 

Champagne Glazed Ham

Wednesday, April 5, 2023

Great for Christmas or Easter, this ham is so simple to make and has a great glaze made with our Champagne Jelly.

Makes: 18 servings, Active Time: 20 minutes, Total Time: 3 hours

Ingredients:

6 pounds semi-boneless smoked ham half

5 oz of Champagne Jelly

1 tablespoon Apple Cider Jelly

Directions:

Cheddar Cheese Coins

Tuesday, March 28, 2023

Ingredients: 

Directions: 

Make Ahead: Cheese coin logs can be wrapped tightly in plastic wrap and frozen for up to 1 month. Let thaw in the refrigerator overnight (12 hours) before slicing and baking. Baked coins may be stored in an airtight container with 1 bread slice (to help keep coins from going stale) at room temperature for up to 3 days. 

Variations: 

Green Chile and Cornmeal Coins:

In step 1, prepare the recipe as directed, substituting cornstarch with 2 tablespoons fine yellow cornmeal and dry mustard with 1 tablespoon Hatch green chile powder (such as Desert Provisions). When adding water to the butter mixture, add 1 teaspoon of Habanero Jelly with the first addition of water. Proceed with the recipe as directed. 

Benne and Black Pepper Coins 

Bacon-Cheddar Cheese Coins 

In step 1, reduce the salt amount to 1/2 teaspoon and add 3 to 4 tablespoons of Bourbon Bacon Jam to the cheese mixture with the first addition of butter. Proceed with the recipe as directed.

Monkey Butter Challah Fritters with Sweet Tahini Sauce

Monday, March 20, 2023

Active Time: 55 mins, Total Time: 55 mins, Servings: 12 

Ingredients: 

Fritters: 

Sauce: 

Additional Ingredients: 

Directions: 

Make in Advance: Fritters may be made up to 1 day in advance; store them in an airtight container in the refrigerator. Place in a 250°F oven until heated through before serving. The Sweet Tahini Sauce may be made up to 2 days in advance without silan; store in an airtight container in the refrigerator.

Orange-Cardamom Marmalade Morning Buns

Sunday, March 12, 2023

Active Time: 45 mins, Chill Time: 8 hrs, Total Time: 10 hrs 20 mins, Servings: 12

Ingredients:

Dough

Filling

Directions:

Skewered Shrimp and Ham with Apple Jelly

Saturday, March 4, 2023

Total Time: 50 mins, Yield: 45 pieces

Ingredients:

Directions:

Cherry Cheesecake Dip

Friday, February 24, 2023

Total Time: 5 minutes, Servings: 10 servings

Ingredients:

Instructions:

Sacher Torte Cookies

Thursday, February 16, 2023

TOTAL TIME: Prep: 20 min., Bake: 15 min./batch + cooling, YIELD: about 2-1/2 dozen.

Ingredients:

GLAZE:

Directions:

Cherry Bakewell Cookies

Wednesday, February 8, 2023

YIELDS: 24, PREP TIME: 15 mins, TOTAL TIME: 2.5 hours

Ingredients:

COOKIES-

ICING-

Directions:

COOKIES

ICING: In a small bowl, whisk powdered sugar and milk until combined.

6. Using a spoon or a small squeeze bottle, drizzle icing on top of the cooled cookies.

Pineapple Star Cookies

Tuesday, January 31, 2023

TOTAL TIME: Prep: 25 min. + chilling, Bake: 10 min./batch + cooling, YIELD: 2 dozen.

Ingredients:

Directions:

Austrian Nut Cookies

Monday, January 23, 2023

TOTAL TIME: Prep: 30 min. + chilling, Bake: 10 min./batch + cooling, YIELD: 10 sandwich cookies.

Ingredients:

FROSTING:

Directions:

Marmalade Thumbprint Cookies

Sunday, January 15, 2023

Time: About 1 hour

INGREDIENTS: 

-1/2 lb unsalted butter, 2 sticks

-2/3 cup granulated sugar

-2 large egg yolks

-The seeds from 1 vanilla bean, or 1 tsp vanilla extract

-2 cups all-purpose flour

-1/2 cup Orange Cinnamon Marmalade

-2/3 cup confectioners sugar

-milk or cream to thin

INSTRUCTIONS:

Risalamande - Danish Rice Pudding

Saturday, January 7, 2023

Total Time: 1 hour 30 minutes, Servings: 8 

The tradition is to serve all of the rice pudding and whoever gets the whole almond wins a prize. If you're the one who finds the almond you're supposed to tuck it in your cheek or hide it so no one knows it's been found. That way everyone is forced to eat all the rice pudding in the entire house thinking the almond might still be available to be found.

Ingredients:

Instructions:

Note: If you simmer your rice and milk mixture too long it'll get very stiff and solid after it has cooled. This is normal, just add a bit of milk to loosen it up if you want, but the whipping cream will do all the loosening you need really. This is all done to taste. If you like a sweeter rice pudding, add more sugar. Ditto for the Scotch Bonnet Cherry Jelly.

Pull Apart Baked Cranberry Brie Bread Bowl

Friday, December 30, 2022

Prep Time: 5 minutes, Cook Time: 20 minutes, Total Time: 25 minutes, Servings: 6 

Ingredients:

Instructions:

Eggnog Panna Cotta with Cranberry Preserves

Thursday, December 22, 2022

PREP TIME: 25 mins, COOK TIME: 10 mins, CHILL TIME: 2 hrs, TOTAL TIME: 2 hrs 35 mins

INGREDIENTS:

INSTRUCTIONS:

Mincemeat, Marzipan, and Apple Bread Wreath

Wednesday, December 14, 2022

Prep Time: 20 minutes, Cook Time: 30 minutes, Rising Time: 2 hours, Serving: 10 people

Ingredients:

Dough:

Filling:

Instructions:

Cranberry Pepper Jelly Dip

Tuesday, December 6, 2022

Ingredients:

Instructions:

25 Grown-Up Versions of Peanut Butter & Jelly

Monday, November 28, 2022

>6 Minutes Reading Time

Waste Reduction Strategy

Sunday, November 20, 2022

4 Minutes Reading Time

Conservation has always been a passion of mine, so I looked into ways I could affect change on a larger scale, especially through the manufacturing process. I made a conscious effort to choose glass jars despite plastic containers being cheaper, not breaking as easily, & are lighter for shipping because glass is sustainable, can be reused forever, repurposed, & easily recycled. I knew I wanted to encourage my customers to join my efforts so I offer 10% off their next jar if they returned an empty glass jar or showed me how they’re repurposing it.

Similarly, from the start using ugly produce has been at the core of my business model. Food waste is huge. I read that the UN Food & Agriculture Organization estimates a 1/3rd of the edible parts of food produced for human consumption gets lost or wasted globally, which is about 1.3 billion tons per year. I see it as an injustice to the people who lack access to food. There’s no reason to go hungry in the 21st century. Food & water waste happens in every step of the process from growing, transporting, processing, & selling which likewise impacts the use of our croplands, fertilizer utilization, labor, energy, & greenhouse gases. Markets have conditioned people to look for perfect produce & will avoid anything that doesn’t measure up to specific appearance standards. However, the growing process is far from perfect with uncontrollable weather, temperature, & soil conditions. This is where the B-grade, ugly produce comes in. Farmers can’t sell those imperfect goods to the general market, but as far as we’re concerned like most things in life, it’s what’s on the inside that counts. We’re going to lovingly cut, crush, & blend the fresh delicious produce to be cooked into jam, so misshapen appearances, bruises, & discolorations do not matter. The farmers still make a living & nothing goes to waste. It’s all about small changes from contentious individuals making a difference in global issues. 3) Please give me a couple of examples of ways that you reduce waste in your manufacturing process. Which ones work the best? Do you feel there are any trade-offs? Can you quantify how much waste you're saving?

We are mindful of our storage & cooling facilities so that nothing spoils under our watch. We have an efficient inventory management system to trace raw materials & components throughout procurement, production, & sales. We keep close track of our inventory, our system processes, & the supply chain to ensure we have the right quantities for the correct timing & to be sure that we can locate & move stock faster. If it does look like our fruits & vegetables are ripening too quickly, we cut, label, & freeze them for future use. Everything we produce for our regular line of preserves is freshly made, but we’ll be asked for special orders of things that aren’t in season & that’s when we let our customers know that we can do a just-in-time limited run for them with the produce we had stored away at the peak season that way nothing goes to waste.

One of the reasons we use the small-batch approach is to create less waste through quality control because an error or defect is caught immediately & the problem can be fixed before it affects other parts, moreover minimizing the expenditure of time, money, effort, & overproduction. Plus, we have made some recipe modifications to cut down on as much waste as possible. We have a variety of seasonal apple jams, jellies, chutneys, & butter so we were having a great deal of peels we didn’t want to waste. We tested a bunch of recipes & came up with what we initially called Scapple Jelly where we made juice from the peels & turned it into jelly. The name didn’t stick, but the jelly did & it became one of our best sellers. Furthermore, instead of buying pectin try to get it from our apple & citrus peels. We aren’t at the stage of having our own organic farm yet, but we do have little gardens at home so we compost the green food waste that can’t be repurposed & use it to grow our community gardens. Additionally, have started looking into waste exchange programs with local farmers to use our produce scraps to help feed their pigs, goats, & chickens.

In addition, there are some little things we do to reduce waste as well as such as print on both sides of the paper to reduce paper wastage, use recycled paper for our letterhead, email as often as we can, use a dishcloth instead of paper towels in the kitchen, avoid buying items that are over-packaged with foil, paper, & plastic & buy products in bulk to reduce excess packaging, purchase durable goods that are well-built & carry good warranties, & gently use, maintain, & repair as much as we can versus harshly using & immediately replacing equipment. We use energy-efficient light bulbs & appliances. We try to standardize as much as possible. We ask our major suppliers to cut down on packaging to only what is absolutely necessary. When we ship our preserves, we use air packs & as many recycled materials as possible for our cardboard packaging & at events, we give inexpensive canvas or jute tote bags instead of plastic bags to our customers. We have recycling bins set up throughout the premises & as part of our event booths. We reuse & repurpose wooden pallets.

We strive to properly layout, label, & organize to reduce wasted time. Our workflows, standard operating procedures, & training help with that as well. We monitor, audit, & adapt.

The final thing we hate to waste is the time & creativity of the people who work with us. We ensure everyone is seen & heard & all opinions & suggestions are taken equally into consideration regardless of their position or time with us. We encourage open communication, transparency, respect, & honesty & reward & publicize their efforts & ideas.

Coronation Chicken

Saturday, November 12, 2022

A salad fit for a king! This recipe was inspired by the original, which was made for Queen Elizabeth’s coronation luncheon in 1953. Studded with dried apricots & toasted almonds, the salad is finished with a curry cream sauce. It's sweet, crunchy, savory, & has a hint of spice — & perfect to serve over lettuce or between bread for a satisfying sandwich.

Total: 55 min (includes cooling time) Active: 25 min Yield: 8 cups

Ingredients: 

Directions: 

Cook’s Note: Rather than dispose of the poaching liquid, reuse it! The liquid is a bit thinner than regular broth but still has plenty of flavors. Use it to cook rice or quinoa or to make a delicately flavored soup.

Salt-and-Pepper Sandwich Cookies with Strawberry Margarita Preserves

Friday, November 4, 2022

Active: 1 hr, Total: 1 hr 30 mins, Yield: Makes 18 sandwiches

Ingredients:

Directions:

Make-Ahead: The salt-and-pepper cookies can be stored in an airtight container for up to 3 days.

Halloween Sugar Cookie Pizza

Thursday, October 27, 2022

Take a page out of Food & Wine Magazine by making their Halloween Sugar Cookie Pizza using our Strawberry Margarita Preserves www.foodandwine.com/recipes/halloween-sugar-cookie-pizza This is a playful riff on the classic margarita pizza, made with a crisp sugar cookie “crust,” Strawberry Margarita Preserves, & marshmallows. This would also be terrific with a peanut butter cookie crust.

Active: 30 mins, Total: 1 hr 10 mins, Yield: 8

Ingredients-

Directions-

Make-Ahead: The cookie dough can be frozen for up to 1 month.

Strawberry Crème Fraîche Biscuits

Wednesday, October 19, 2022

Active: 35 mins, Total: 1 hr 35 mins, Yield: 12

Ingredients:

BISCUITS:

WHIPPED Crème Fraîche:

Directions:

Our 10 Core Values

Tuesday, October 11, 2022

~4 minutes reading time

1. Produce the highest quality all-natural and organic preserves

We create preserves with all-natural ingredients; you can trust they are free from corn syrup, preservatives, artificial flavors, colors, and additives, and are also gluten-free, fat-free, sodium-free, and dairy-free with almost all flavors except one being Kosher, Halal, Ital, and vegan. We partner with farmers and suppliers and carefully vet their produce to make sure they meet our high standards by researching ingredients, reading labels, and auditing sourcing practices all to make the highest quality all-natural, and organic preserves for you. Remember, if it doesn’t meet our standards, we don’t sell it. A focus on fresh food, thinking, and innovation makes us better at serving our customers.

2. Delight our customers with our quality and consistency

We strive to meet or exceed our customer’s expectations in every shopping experience by providing good food to good people. We deliver outstanding customer service through our knowledge, skill, enthusiasm, and operational excellence. We source our seasonal ingredients locally to bring fresh, tropical, and unique delights, straight farm-to-table, small-batch goodness using our multicultural family recipes to your family. We cater to special needs including organic, kosher, vegan, and gluten-free. We continually experiment and innovate to offer a better customer experience. We create environments that are inviting, fun, unique, comfortable, attractive, nurturing, and educational. We want our preserves to be in the center of community meeting places where people can join their friends and make new ones. “Customers don’t need us, we need them,” so focus on them and thrive by meeting their needs and exceeding their expectations.

3. Promote team member growth and happiness

Our success is dependent upon the collective energy, intelligence, and contributions of all our team. We design and provide safe and empowering environments where highly motivated people can flourish and reach their highest potential. We strive to build positive and healthy relationships. "Us versus them" thinking has no place in our company. We earn trust through transparent communication, open-door policies, and inclusive people practices. We appreciate and recognize the good work that our fellow team members do every day. Everyone is seen, heard, and taken into consideration. We aim to help and serve people by improving the quality of life for others, individuals, and society. We value the importance of fun, family, and community involvement to encourage a rich, meaningful, and balanced life. We believe in treating each other with dignity and respect.

4. Form win-win partnerships with our farmers

We are part of an interdependent ecosystem. There are dozens of farmers we depend on to create an outstanding preserve and in turn a wonderful shopping experience for our customers. We view them as allies and treat them with respect, fairness, and integrity, expecting the same in return. We listen compassionately, we think carefully, and we always seek win-win relationships with everyone. By relying on these local farmers for seasonal, ugly produce we help reduce waste, cut transportation time keeping the fruit fresher & healthier for longer, and reduce our carbon emissions. Our vision is to create a better world by employing fair economic and labor practices, promoting and incentivizing recycling, reusing, and reducing, and donating 10% to cancer research making a healthier world around us.

5. Care about our community and the environment

We serve and support a local experience, and practice and advance environmental stewardship. We employ women, minorities, and people with disabilities to create quality preserves. We make a commitment to sustainability and to acting in an environmentally friendly way. We made a conscious effort to choose glass jars despite plastic containers being cheaper, not breaking as easily, and lighter for shipping because glass is sustainable, can be reused forever, repurposed, and easily recycled. We want to encourage our customers to join our efforts by offering 10% off their next jar if they returned an empty glass jar or showed how they’re repurposing it. Food and water waste happens in every step of the process from growing, transporting, processing, and selling which likewise impacts the use of our croplands, fertilizer utilization, labor, energy, and greenhouse gases. Markets have conditioned people to look for perfect produce and will avoid anything that doesn’t measure up to specific appearance standards. However, the growing process is far from perfect with uncontrollable weather, temperature, and soil conditions. This is where the B-grade, ugly produce comes in. Farmers can’t sell those imperfect goods to the general market, but as far as we’re concerned like most things in life, it’s what’s on the inside that counts. We’re going to lovingly cut, crush, and blend the fresh delicious produce to be cooked into jam, so misshapen appearances, bruises, and discolorations do not matter. The farmers still make a living and nothing goes to waste. It’s all about small changes from contentious individuals making a difference in global issues.

6. Help preserve lives through donations to cancer research

The name JP's Delights is for my dad, John-Paul, who inspired me to follow my dreams. Unfortunately, he passed away 2 months before the initial start of JP's Delights after an 11-month battle with stage 4 esophageal cancer. This is my motivation for donating 10% towards esophageal cancer research.

7. Inspire adventure

Be adventurous, creative, and open-minded while perusing growth and learning. It’s fine to make mistakes as long are you learn from them and leave room for growth. No one has all the answers, so go out there and look for them; explore.

8. Innovate transparently with playful creativity

Share information and ideas freely, ensuring that others can benefit from the things we learn through failures and successes. Be curious and come up with new ideas. We embrace diversity by acknowledging that different perspectives are needed to fuel creativity and innovation.

9. Ownership

We are the owners of our actions and decisions. Treat the company as if one were a founder.

10. Create fun and a little weirdness

How do these values shape culture?

Core values directly impact the organization's culture as they lead the attitude and united behavior of the sense of community. They inspire, motivate, give purpose, and guide communication, decisions, branding, strategies, customer service, and innovation. People will usually be most comfortable working in a business that has a corporate culture that reflects their own personal values. They will be more likely to be satisfied and engaged with the company, increasing overall performance and giving the organization a competitive advantage. It helps with creativity, motivation, efficiency, and productivity. Core values can boost brand perception and help to build trust in a business. They attract the people you want and set a unified, guiding framework for hiring people, a code of conduct, and handling human resources. It’s something that can differentiate one organization from others. Teams need a shared code, vision, identity, ethos, and company culture otherwise they will evolve on their own, potentially in ways that hurt the organization.

Sensational Strawberry Sorbet

Monday, October 3, 2022

Makes almost 3 cups

Ingredients:

Directions:

7 Jarcuterie Ideas

Sunday, September 25, 2022

1. The JALAPEÑO POPPER Platter

For those who like it hot. It’s no surprise this appetizer is a timeless favorite: Cream cheese is just the cool, rich match for spicy jalapeños. https://www.jpsdelights.com/blog-posts/recipes-ideas#h.p_khFBVgrg5c0h 

INSTRUCTIONS:


2. The ITALIAN DELI Platter in a Jar

When it comes to cheese boards, prosciutto is the best for a reason. It’s sweet, salty, and goes beautifully with soft and hard cheeses alike. Here, we pair it with Italian cheeses and other antipasto favorites.

INSTRUCTIONS:

Slice provolone and pecorino Romano however you’d like (cubes, slices, triangles—you name it). Take a few slices of prosciutto and roll each one into a cylinder-like shape so it can stand up straight in the jar. Skewer pepperoncini and roasted red peppers on toothpicks. Fill the bottom of the jar with pieces of crusty Italian bread (or prop a piece on the rim of the jar). Fill in the rest of the jar with the skewered ingredients and cheese.


3. The TACO TUESDAY Platter

If you really want to wow your guests, look no further than this Mexican-inspired number that boasts tiny versions of your favorite handhelds. Fair warning: You just might want to make a double batch, because odds are everyone will want seconds.

INSTRUCTIONS:

Start by making or buying a batch of mini empanadas. While they bake, fill the try with tortilla chips. Then, take either a cut piece of a full-size corncob or a few baby corn cobs and grill them. (You can also just lightly brown them in a grill pan or skillet on the stove.) Roll them in queso fresco crumbles and top them with cilantro, spices like chile powder or Tajín, and a spritz of lime, and skewer them to create a mini elote. Top the tortilla chips with fresh pico de gallo, guacamole, and queso fresco. Finally, prop the empanada and corn skewers up in the jar.


4. The PIZZA NIGHT Platter in a Jar

Your kids will be psyched to see their favorite dinner’s latest glow-up. Think of this as a deconstructed pizza in a jar, plus a few bonus snacks.

INSTRUCTIONS:

Place a small cup of warm marinara or pesto at the bottom of each jar for dipping. Make or buy a few mini garlic knots and skewer them. Make a few bocconcini (aka fresh pearl mozzarella) skewers as well. Stand the skewers up in the jar alongside mozzarella cheese sticks, pepperoni sticks and thin, crispy breadsticks.


5. The GREEK Platter in a Jar

Dress Feta up with other Mediterranean favorites for a charcuterie that doubles as dinner.

INSTRUCTIONS:

Fill a small cup with tzatziki and place it at the bottom of the jar for dipping. Make a batch of Greek lemon chicken or gyro meat skewers. Slice a slab of feta, as well as some thin, long cucumber sticks. Stand the skewers, cheese and cucumber up vertically in the jar, along with pitted kalamata olives stacked on toothpicks. Toast some pita points, spread them with hummus and nestle them in the jar, or cut a slit in each and stick them on the jar’s rim.


6. The BRUNCH Platter

Psst: We know what you’re cooking Sunday morning. This recipe calls on a handful of breakfast essentials and assembles them in a fun way that’s impressive enough to serve to company. (Pro tip: Keep the cooked waffles/French toast sticks and scrambled eggs on a baking sheet in a 200-degree oven until you’re ready to assemble and serve, so they don’t get cold.)

INSTRUCTIONS:

Whip up a batch of French toast sticks or cinnamon-sugar waffle quarters (or buy the premade, frozen kind—we won’t tell!). Stand them up in the jar, with or without skewers. Make scrambled eggs with shredded cheddar and put a layer on the board. Fry a few slices of bacon; while they cook, assemble fruit kebabs with produce of your choice. Lay the bacon alongside the fruit. If you’re feeling extra, finish it off with a mini biscuit spread with preserves.


7. The CANDY LAND Platter in a Jar

Our favorite thing about jarcuterie is that cheese and meat don’t need to be included. You can go ham with just about any ingredients you can think of, from a pancake board to chocolate charcuterie. This dessert alternative is all about sweets. Might we suggest whipping these up before an epic movie marathon?

INSTRUCTIONS:

Add a layer of yogurt or chocolate-covered pretzels to the bottom of the jar. Next, add a layer of chocolate truffles or fun-sized chocolates. Cut up a few Rice Krispie Treats (feel free to use shaped cookie-cutters instead of just slicing them) and skewer them. Fold up a few Sour Strips or gummies and stick a skewer through them. Position all the skewers in the jar and fill the rest of the space with rock candy and lollipops.

Strawberry Amaranth Porridge with Cardamom

Saturday, September 17, 2022

Total: 20 mins, Yield: 2 to 4

Ingredients:

Directions:

Strawberry-Mango Paletas

Friday, September 9, 2022

Active: 30 mins, Total: 5 hrs 30 mins, Yield: 8 ice pops

Ingredients:

Directions:

Make-Ahead: The paletas can be covered and frozen in a single layer for up to 1 week.

Pink Grapefruit, Sparkling Wine, & Basil Granita

Thursday, September 1, 2022

Serves 4-6

Ingredients:

Recipe:

Stilton Sirloin Burgers with Sweet & Spicy Double Onion Marmalade

Wednesday, August 24, 2022

Total: 50 mins, Yield: 8 mini burgers

Ingredients:

Directions:

Light a grill. Generously season the sirloin with salt and pepper. Mix gently, then shape into eight 1-inch-thick patties; season again with salt and pepper. Grill the burgers, turning once until charred on the outside and pink within, about 3 minutes per side. Just before the burgers are done, top them with the Stilton. Transfer to a platter. Lightly grill the buns. Set the burgers on the buns. Top with the Sweet & Spicy Double Onion Marmalade and lettuce and serve.

Serve with sweet potato fries and a glass of bourbon.

Strawberry Tamales

Tuesday, August 16, 2022

Active: 45 mins, Total: 2 hrs 45 mins, Yield: 8

Ingredients:

Directions:

Make-Ahead: The uncooked tamales can be frozen for 2 weeks; steam from frozen. The cooked tamales can be refrigerated for 2 days and rewarmed to serve.

Michelada Gingembre

Monday, August 8, 2022

Makes 1 Drink

Ingredients:

Directions: 

Fill a chilled pint glass halfway with ice.  Add the Sprite, lemon juice, Simple Syrup, ginger juice, hot sauce, Habanero Jelly, Meyer Lemon and Vanilla Marmalade, and Mountain Dew Jelly; stir well.  Add enough beer to fill the glass; top with the salt.  As you finish the drink, continue to pour

Frozen Strawberries-and-Cream Pops

Sunday, July 31, 2022

Active: 15 mins, Total: 6 hrs 35 mins, Yield: 10

Ingredients:

Directions:

Process milk, crème fraîche, heavy cream, honey, vanilla, and salt in a blender on medium-high speed until fully combined, about 30 seconds.

Divide Strawberry Margarita Preserves evenly among 10 (3-ounce) ice pop molds (about 1 tablespoon per mold). Divide cream mixture evenly among molds; stir gently to combine. Insert ice-pop sticks or food-safe craft sticks, and freeze until firm, about 6 hours or up to overnight.

Raspberry & Cherry Chipotle BBQ Baby Back Ribs

Saturday, July 23, 2022

Total Time 7:20 - Prep 0:20 / Cook 7:00, 4 Servings

INGREDIENTS: 

Ribs

Dry Rub

Raspberry and Cherry Chipotle BBQ Sauce

PREPARATION:

Redhead in Bed

Friday, July 15, 2022

Total: 5 mins, Yield: 5 drinks

Ingredients:

Directions:

In a blender, combine Strawberry Margarita Preserves, vodka, ice, and puree.  Fill 5 collins glasses halfway with ice. Pour the cocktail into the glasses, top each with about 1 tablespoon of Riesling and serve.

Grilled Edible Cheeseboard

Thursday, July 7, 2022

Total: 1 hr 30 min, Active: 30 min, Yield: 6 to 8 servings

Ingredients:

Directions:

Grilled Strawberry-Avocado Toasts with Burrata

Wednesday, June 29, 2022

Total: 45 mins, Yield: 4

Ingredients:

Directions:

Spicy Cherry Cordial

Tuesday, June 21, 2022

Active: 30 mins, Total: 1 hr, Yield: 4 cups

Ingredients:

Directions:

Tips: Cherry cordial may be stored in resealable glass jars in the refrigerator for up to 2 weeks.

Orange Marmalade Martini

Monday, June 13, 2022

2 Servings 

Ingredients

Directions:

Red, Hot, & Cool Raspberries

Sunday, June 5, 2022

Active: 25 mins, Total: 50 mins, Yield: 4

Ingredients:

Directions:

Frozen Strawberry Custard with Lemon Curd Swirl

Saturday, May 28, 2022

Active: 1 hr 20 mins, Total: 4 hrs 30 mins, Yield: Makes 2 quarts

Ingredient:

Directions:

Make-Ahead: The custard can be frozen for up to 1 week.

Tartiflette

Friday, May 20, 2022

Active: 45 mins, Total: 2 hrs. 5 mins, Yield: 8

Ingredients:

Directions: 

Suggested Pairing: Dry, powerful Chablis.

Meyer Lemons

Monday, May 16, 2022

<2 Minutes Reading Time

Tree.com & I thought you might be interested in the resources we created to recognize a tree that has the best of both worlds thanks to its hybrid fruit, health benefits, & ornamental features: the Meyer lemon tree!

Here are a few fun facts to celebrate this unique source of citrus sweetness & encourage people to plant one on their own:

You can learn more here: https://www.trees.com/meyer-lemon-tree#fun-facts

https://www.trees.com/meyer-lemon-tree-organic#fun-facts

🍋 Don't forget to pick up some of our Meyer Lemon and Vanilla Marmalade to easily enjoy any time of the year.

🌞 It's tart Sunshine in a Jar! A lemon lover's paradise, intensely lemony & sweet. https://store.jpsdelights.com/products?store-page=Meyer-Lemon-and-Vanilla-Marmalade-p293530134

Smoked Cherry Bounce

Thursday, May 12, 2022

Active: 35 mins, Total: 2 hrs 40 mins, Yield: 26

Ingredient:

Directions:

Notes: Don’t rush this cordial; our testers found it drinkable after 2 months but exponentially smoother after 3 months.

Chocolate Part 6 of 6

Sunday, May 8, 2022

<3 Minutes Reading Time

131. Darker chocolates contain a higher percentage of cacao, whereas ones with lower percentages contain more milk products and sweeteners. The average milk chocolate bar can have as little as 10 percent of actual cocoa bean products, which is the minimum requirement for the FDA to consider a food a chocolate product.

132. For one of the most popular episodes of the series, titled "Job Switching," which is when Lucy works in a chocolate factory and things start running amuck on the conveyer belt, Lucille Ball heavily prepared for the episode before filming. She recruited a professional chocolate dipper, Amanda Milligan, to play the chocolatier beside her in the episode and taught her how to actually dip chocolate before filming came.

133. According to Smithsonian.com, M&M's are a common treat for astronauts to pack during their space endeavors. This is mainly because they are small, edible, but also fun for the astronauts to use as entertainment in zero gravity, according to the Smithsonian's reports.

134. The average chocolate bar contains insect fragments. The U.S Food and Drug Administration says “Anything more than 60 insect pieces per 100 grams of chocolate is rejected.”

135. A thief took $28 million worth of gems in 2007 after gaining the guard's trust at an Antwerp Bank by repeatedly offering them chocolate.

136. 1 in every 200 workers, or around 17,000 people in Belgium work in the production and promotion of chocolate.

137. One chocolate chip gives an adult enough food energy to walk 150 feet. Around 35 chocolate chips are enough for a mile or 875,000 chips would take them around the world.

138. The biggest chocolate sculpture ever made was a 10-foot-high Easter egg weighing 4,484 lbs (2,034 kg) in Melbourne, Australia.

139. In 1991, a chocolate model ship was made in Barcelona measuring approximately 42.5ft long, 28ft tall, and 8ft wide.

140. The largest chocolate ever made was in the Netherlands; the chocolate marzipan took 3 days and weighed 4,078 lbs (1,850 kg).

141. The largest cuckoo clock made of chocolate can be found in Germany

142. Japanese women give chocolate hearts to their loved ones on February 14th. The men a month later return the gesture on “Howaito” white day.

143. In the original Psycho film, the blood in the famous shower scene was actually chocolate syrup.

144. Blue packaged chocolate doesn’t sell in Shanghai or Hong Kong, as the Chinese relate blue with death.

145. Chocolate and chili is a well-known combination, but Firebox took it a step further producing the “instant regret chili chocolate” infused with 6.4 million Scoville chili extract.

146. Napoleon always had chocolate with him; he ate it whenever he needed an energy boost.

147. When chocolate is covered in a white speckled layer, it has “bloomed”. This is caused by the fat (cocoa butter) molecules inside the chocolate over time rising to the surface and recrystallizing. Bloomed chocolate is still edible but will be dry and less flavorful.

148. More than 7 billion chocolate chips are eaten annually.

149. American author Robert Cormier wrote a novel called The Chocolate War, due to its nature the book appeared in the American Library Association's “Top 100 banned/challenged books in 2000-2009”.

150. Global production of cocoa is currently forecast to decrease for the third year in a row, 2015/16 production is expected at 4.1 million tons vs. 2014/15 production of 4.2 million tons. 2013/14 production was 4.3 million tons.

151. Chocolate producers worldwide use around 20% of the world’s peanut crops and 40% of all almonds grown.

152. Chocolate actually inspired the Microwave. Percy Spence, a scientist working on WWII radar loved chocolate. When near a magnetron, he noticed a chocolate bar in his pocket had melted. He realized magnetrons could be used to heat food quickly and discovered the microwave oven.

153. Gorging on sugar-free chocolate acts as a severe laxative. At one producer’s factory, there are buckets of defective chocolates. Each bucket has a sign warning employees of the ramifications of over-consumption.

154. Approximately 70% of the nearly $500 million spent on candy during the week leading up to Easter is for chocolate. Approximately 71 million pounds of chocolate candy are sold during the week leading up to Easter.

155. Only 48 million pounds of chocolate are sold during Valentine’s week.

156. In contrast, over 90 million pounds of chocolate candy are sold in the last week of October leading up to Halloween.

Grilled Short Ribs with Smoky Blackberry Barbecue Sauce

Wednesday, May 4, 2022

Active: 45 mins, Total: 1 hr 30 mins, Yield: 4

Ingredients:

Directions:

Make-Ahead: The Blackberry Jam sauce can be refrigerated for up to 1 week.

Suggested Pairing: Peppery, blackberry-rich Petite Sirah from California was practically made for sticky barbecue.

Chocolate Part 5 of 6

Saturday, April 23, 2022

~3.5 Minutes Reading Time

105. Spanish royalty gave cakes of cacao in their dowries.

106. On December 6th during the feast of St. Nicholas, children in Holland put their clogs outside at night so Santa can fill them with chocolate money.

107. July 7th is National Chocolate Day in the UK, the day marks when chocolate was first brought to Europe on July 7, 1550. Some credit Christopher Columbus with this feat in 1504.

108. International Chocolate Day is celebrated on September 13th, & some celebrate National Bittersweet Chocolate with Almonds Day on November 7th.

109. In November, Germans celebrate St. Martin (a knight who shared his cloak with a beggar) with a lantern-lit parade, sweets, & steaming hot chocolate. 

110. German chocolate cake was named for Sam German, who developed a sweet bar for Baker’s Chocolate–and was not from Germany.

111. April Fool's Day in France is called "Poisson d'Avril." The word "poisson" in French translates to fish, so children enjoy a piece of fish-shaped chocolate on this day while playing pranks on one another.

112. According to the artisan chocolatiers at Amano, the process of making chocolate from cocoa beans takes about a week. Larger companies like Hershey's can make a chocolate bar in two to four days due to their larger chocolate-producing machines.

113. Chocolate contains two doses of cocoa butter—the natural amount from the bean, plus an extra dollop to bump up creaminess.

114. Cacao percentage determines the amount of cocoa bean products by weight in a chocolate.

115. “Cacao” is how you say “cocoa” in Spanish.

116. Champagne & sparkling wines are too acidic to pair well with milk or dark chocolate. Try pairing a sweet bubbly with white chocolate & red wine with dark. In general, you want to match the sweetness level of the wine with the sweetness level of the chocolate.

117. Some cocoa certification programs are modeled on success with a similar product–coffee.

118. Chocolate can make dogs & cats ill–meaning no tastings for your furry friend, & more for you.

119. According to the BBC, research found that chocolate can actually stimulate your brain & releases more endorphins in the brain than kissing does. It was also shown to increase your heart rate faster than kissing as well. Researchers believe that this is caused by chocolate's concentration of phenylethylamine, a compound that increases endorphin production in the brain.

120. The man who created the Reese’s Peanut Butter Cup was a farmer, by the name of Harry Burnett Reese, who was a former shipping foreman & dairy farmer for Milton S. Hershey, the founder of Hershey’s chocolate.

121. Terry’s produce over 350 million chocolate orange segments per year. 5 tons of chocolate is enough to make 28,000 Terry’s Chocolate Oranges.

122. America's favorite chocolate brand produces millions of those bite-sized chocolates we all love daily. They are all made by machine at Hershey's factory in Hershey, Pennsylvania.  It actually got its name from the sound that the chocolate makes when coming out of a machine during the manufacturing process.

123. Cadbury Creme Eggs are one of the most popular chocolate candies in the world. According to the Cadbury website, the chocolate company produces up to 1.5 million of their famous creme eggs daily, & over 500 million made per year.

124. Three Musketeers bars used to have three individually flavored bars: chocolate, vanilla, & strawberry. But they decided to drop the strawberry one when prices began to rise for the fruit & eventually turned into one large chocolate bar.

125. Andes Candies were originally called 'Andy's Candys.' The creator of the now-famous chocolate, Andrew Kanelos, was going to name them after himself originally, but changed it for a funny reason: he realized that men did not like giving their wives & girlfriends boxes of candies with another man's name on them, according to the book Chicago's Sweet Candy History by Leslie Goddard.

126. The most valuable chocolate bar in the world sold for $687.  This Cadbury chocolate bar had a much pricier tag than usual, & for good reason. At the time of being sold in 2001, this bar of chocolate was 100 years old & went on Captain Robert Scott's first Discovery expedition to the Antarctic, according to Guinness World Records.

127. In a small study at Indiana University, cyclists who drank chocolate milk after a workout had less fatigue & scored higher on endurance tests than those who had a sports drink.  A study published by Medicine & Sports Science found that chocolate milk can actually help athletes recover faster after exercise. The study noted that this could be due to the drink's high protein & carb ratio.

128. According to the BBC the survey conducted for the Infosecurity Europe trade show in London in 2004 found that 79 percent of people were willing to give out personal information that could be useful for identity thieves, such as birthdays & mother's maiden names, for chocolate. 70% of people would give their passwords for a chocolate bar.

129. According to the History Channel, the U.S. Census Bureau noted that during the week of Valentine's Day, more than 58 million pounds of chocolate are sold, & makes up a large percentage of yearly chocolate sold in the US.

130. The Brussels Airport is the biggest chocolate seller in the world. They sell about 800 tons of Belgian chocolate per year.

Huevos Rancheros with Raspberry Chipotle

Tuesday, April 26, 2022

Serving Size: 1

FOR THE SALSA

FOR THE HUEVOS

INSTRUCTIONS

Chocolate Part 4 of 6

Friday, April 22, 2022

~2.5 Minutes Reading Time

79. Red M&Ms are among the most popular today, but in the 1970’s, they were replaced with orange pieces for almost ten years. This was the result of a study which stated that red food dye was linked to cancers.

80. Ben & Jerry's made the first cookie dough ice cream. According to Ben & Jerry's website, the ice cream aficionados created the flavor after an anonymous suggestion was sent into their shop in 1984. They spent six years perfecting the ice cream before finally releasing it, and it became the massive hit it is today.

81. In 2008, Thorntons in London created the world’s largest box of chocolates at 16.5 feet tall and 11.5 feet wide. The box contained over 220,000 chocolates and weighed 4,805 pounds. Previously, the record was held by Marshall Field’s in Chicago with a box containing 90,090 Frango mint chocolates and weighing a whopping 3,326 pounds.

82. In 2013, Belgium issued a limited edition of chocolate flavored stamps.

83. Rudolph Lindt designed the first conching machine, its bed curved like a conch shell.

84. Contrary to popular belief, mice actually prefer chocolate over cheese every time! Mice love sweet smelling food so they would be more tempted by a piece of chocolate than a chunk of cheddar.

85. The History Channel noted that the chocolate industry bloomed into one of the most successful businesses in the world. Each year, the chocolate industry makes over $110 billion in sales around the world.

86. Chocolate has evolved into such a massive industry that between 40 and 50 million people depend on cacao for their livelihood. Over 3.8 million tons of cacao beans are produced per year.

87. Each cacao tree produces approximately 2,500 beans.

88. Because cacao trees are so delicate, farmers lose, on average, 30 percent of their crop each year.

89. There are an estimated 1.5 million cocoa farms in West Africa.

90. Most cocoa–70 percent–hails from West Africa.

91. Cocoa is raised by hand, on small, family-owned farms.

Assorted mixed chocolates. Chocolate bars, cocoa nibs, powdered cocoa, spreads, bon bons, truffles, 

92. Cacao leaves can move 90 degrees, from horizontal to vertical, to get sun and to protect younger leaves.

93. Some cacao trees are more than 200 years old, but most give marketable cocoa beans for only the first 25 years.

94. Nearly all cacao trees grow within 20 degrees of the equator, and 75% grow within 8 degrees of either side of it. Cacao trees grow in three main regions: West Africa, South and Central America, and Southeast Asia/Oceania

95. The average size of a cocoa farm in West Africa is 7 to 10 acres.

96. Cote d’Ivoire is the single largest producer of cocoa, providing roughly 40 percent of the world’s supply.

97. Through some programs supported by industry and partners including foundations and governments, farmers are now earning between 20 percent and 55 percent more from their crops.

98. Most cocoa farms are not owned by the companies that make chocolate.

99. The price of cocoa can fluctuate daily–affecting farmers’ incomes.

100. The average West African cocoa family has eight members.

101. A farmer must wait four to five years for a cacao tree to produce its first beans.

102. In addition to tending cacao trees, family members may harvest bananas or other fruit crops.

103. Worldwide, 40 million to 50 million people depend upon cocoa for their livelihood.

104. An Indonesian cocoa farming community built a giant statue of hands holding a cocoa pod.

Pimento Cheeseburgers with Bacon Jam

Monday, April 18, 2022

Total: 45 mins, Yield: 4

A heavenly bacon cheeseburger.  The pimento cheese and sweet Bacon Jam both melt into one dreamy, messy bite—this is not a burger for the faint of palate.

PIMENTO CHEESE:

BURGERS:

Directions:

Chocolate Part 3 of 6

Thursday, April 14, 2022

~3.5 Minutes Reading Time

53. The spread of chocolate from Spain throughout Europe began in the sixteenth century with the expulsion of Jews from Spain and Portugal during the Inquisition. Some Jews who left Spain brought with them Spain’s secrets of processing chocolate.

54. From 1500 to 1900, Europeans documented 100-plus medical uses for chocolate, including treatment of dysentery, gout, fever, seizures, anemia, vision difficulties, urinary problems, and intimacy issues.

55. In 17th century Mexico someone suffered death by chocolate. Poison was injected into chocolate, killing a Spanish Bishop who banned the consumption of chocolate during church services. The Catholic Church once associated chocolate with heretical behavior, including blasphemy, extortion, witchcraft, seduction, as well as being an observant Jew.

56. The Natural History Museum found that chocolate milk was invented in the early 1700s in Jamaica by Irish botanist Sir Hans Sloane. The natives of the land gave him straight cocoa to drink, but could only stomach it when he mixed it with milk, according to the museum's research.

57. In 1730s Philadelphia, Benjamin Franklin’s legendary print shop sold bibles, stationary tools, writing implements, handmade parchment, and one consumable — a drinkable chocolate. In Franklin’s colonial America, liquid cacao was nearly as popular as coffee and tea, but this drink was not your grandma’s hot chocolate — it was thick, strong, quite bitter, and contained no sugar.

58. Thirty-one years later, Franklin, writing under the alias Richard Saunders, touted chocolate as a cure for smallpox in his Poor Richard’s Almanac, colonial America’s most popular publication. He was not proven correct, however, as no sure cure for smallpox was ever found. (Twentieth-century vaccines did manage to eradicate the disease by 1980.)

59. Cornell University reports that in 1753 Swedish physician Carl Linnaeus gave the cacao tree its botanical name, Theobroma cacao, which is Greek for “cacao, food of the gods.” Linnaeus, who originated taxonomy — the manner of naming and classifying all organisms — did not reference the divine this plainly in any other species names he dreamt up.

60. The first machine-made chocolate was produced in Barcelona, Spain, in 1780.

61. When English Buccaneers overran a Spanish ship loaded with cacao beans, they set it on fire, thinking the beans were sheep dung.

62. Some scholars link the growing popularity of chocolate houses in Europe, such as the Cocoa-Tree Chocolate House on St. James Street in London, with the beginnings of the Enlightenment. That was the drink on the table when 18th-century thinkers started to question long-held verities: the supremacy of the Church, the rights of kings, and potential for improvement in the common man and woman.

63. The English chocolate company Cadbury made the first chocolate bar in the world in 1842.

64. Until 1847, chocolate was a delicacy enjoyed in bitter liquid form. The British chocolate company Fry and Sons introduced the concept of “eating chocolate” after combining cocoa butter, sugar, and chocolate liquor. This concoction was more grainy than smooth but was still enjoyed by many. Nearly 20 years later, Fry revolutionized the world of sweets, releasing humankind’s first mass-produced chocolate bar.

65. Richard Cadbury, the son of Cadbury founder John Cadbury, made the first heart-shaped box of chocolates in 1861 for Valentine’s Day.

66. Nestlé, one of the biggest food companies in the world, was founded in 1866 by Henri Nestlé in Vevey, Switzerland. It did not start as a chocolate company, but actually as an instant milk product, according to the company's website.

67. Daniel Peter, a Swiss chocolatier and entrepreneur, spent eight long years trying to figure out a recipe for milk chocolate that would work. It wasn’t until 1875 that he realized that condensed milk was the answer to all his troubles.

68. The Cadbury Easter Egg is over 140 years old, according to the Cadbury website. The first egg was made in 1875 with dark chocolate and was filled with sugar-coated chocolate drops.

69. The famous chocolate maven didn't actually start making chocolate with his famous Hershey company. Milton Hershey actually started making caramels under the Lancaster Caramel Company in 1886, and began to sell chocolate in 1900.

70. William Cadbury (Grandson of Richard Cadbury, the founder of Cadbury) commissioned the design of the Cadbury logo in Paris 1905 by French designer George Auriol.

71. Hershey’s Kisses were first produced in 1907 and were shaped like a square. A new machine in 1921 gave them their current shape.

72. The Mars family, which founded the famous Mars candy company, named the popular candy bar after their beloved horse, Snickers, in 1930.

73. Chocolate chip cookies were discovered totally by accident. In 1938, a woman named Ruth Wakefield thought that adding chocolate chunks to her cookie batter would result in chocolate cookies. Instead, she stumbled upon the recipe for what would become the (world’s favorite cookie). Wakefield eventually sold the recipe to Nestle Toll House in exchange for a lifetime supply of chocolate.

74. M&Ms were created in 1941 as a means for soldiers to enjoy chocolate without it melting.

75. Nutella was invented during WWII, when an Italian pastry maker mixed hazelnuts into chocolate to extend his cocoa supply.

76. In 1947, hundreds of Canadian kids went on strike and boycotted chocolate after the price of a chocolate bar jumped from 5 to 8 cents.

77. The original Willy Wonka and the Chocolate Factory movie from 1971 was actually used as an advertisement for Quaker Oats. The film was funded by the food company in order to promote their new Wonka chocolate bar, which is why the film is named Willy Wonka and the Chocolate Factory instead of Charlie and the Chocolate Factory like the original book.

78. The famous chocolate river from the original Willy Wonka & the Chocolate Factory film was made with 15,000 gallons of water mixed with chocolate and cream. The river spoiled fairly 

Oatmeal with Strawberries, Toasted Walnuts, and Skyr

Sunday, April 10, 2022

Total: 15 mins Yield: 2

Ingredients:

Directions:

Chocolate Part 2 of 6

Wednesday, April 6, 2022

~3.5 Minutes Reading Time

27. Dark chocolate improves several important risk factors for disease. It lowers the susceptibility of LDL to oxidative damage while increasing HDL and improving insulin sensitivity.

28. Observational studies show a drastic reduction in heart disease risk among those who consume the most chocolate. Harvard University noted that chocolate can significantly reduce the risk of heart disease. The university stated that middle-aged and older adults that ate 3.5 ounces of chocolate daily were less likely to suffer from heart disease in comparison to those who had less.

29. Studies have demonstrated that one of the major saturated fats in chocolate does not raise cholesterol like other hard fats–meaning chocolate can be enjoyed in moderation.

30. Research to date supports that chocolate can be enjoyed as part of a balanced, heart-healthy diet and lifestyle.

31. The average serving of milk chocolate has about the same amount of caffeine as a cup of decaf coffee.

32. Studies show that the flavanols from cocoa can improve blood flow to the skin and protect it from sun damage. Researchers have found no link between acne and chocolate. In fact, German researchers suggest that flavonoids in chocolate absorb UV light, which help protect and increase blood flow to the skin, ultimately improving its appearance.

33. Chocolate has an antibacterial effect on the mouth, as eating pure cocoa has been shown to prevent tooth decay.

34. Chocolate is known to have extremely soothing properties. A study by Essex University found that people were more relaxed and actually paid attention and retained more information when just the smell of chocolate was around.

35. Cocoa or dark chocolate may improve brain function by increasing blood flow. It also contains stimulants like caffeine and theobromine.

36. Theobromine, the compound in chocolate that makes it poisonous to dogs, can kill a human as well.

37. A lethal dose of chocolate for a human being is about 10 kilograms (22 lbs), which is about 40 Hershey bars.

38. The first cacao trees were found in the Amazon River basin and the Venezuelan and Colombian Andes

39. The earliest known human consumption of cacao beans (the source of chocolate) took place in the highlands of Ecuador amongst the Mayo-Chinchipe people. As early as 3300 B.C., beans were toasted, ground, and blended with water, chili powder, and other zesty spices to produce a foamy drink.

40. The word “chocolate” comes from the Aztec word “xocoatl,” which referred to the bitter, spicy drink the Aztecs made from cacao beans.

41. Motecuhzoma Xocoyotzin (Montezuma II), the 9th emperor of the Aztecs, was one of the most wealthy and powerful men in the world. He was also known as The Chocolate King. At the height of his power, he had a stash of nearly a billion cacao beans.

42. Aztec emperor Montezuma, infamously known today for having an illness named after him, is perhaps the world’s first “chocoholic” — he is said to have consumed a whopping 50 cups of this cacao drink daily. Coincidentally, he lived to be 54 years old at a time when the life expectancy in his country was a mere 40. His royal court considered cacao more valuable than gold and also used it as a form of money.

43. Montezuma’s generals fed chocolate to their soldiers to increase energy and focus, a practice that colonists adopted during the Revolutionary War. In the U.S. Civil War, chocolate was fed to the injured to increase energy and hunger. Some in the military even chose to be paid in chocolate for their service.

44. During the Aztec reign, a slave could be bought for 100 cocoa beans.

45. According to Aztec legend, the god Quetzalcoatl brought cacao to earth but was cast out of heaven for giving it to humans. As he fled, he vowed to return one day as a “fair-skinned bearded man to save the earth.”

46. The ancient Maya are believed to be the first people to regularly grow cacao trees and drink chocolate.

47. In Mayan times the cocoa bean was used as currency as it was considered to be worth more than gold dust. Cultivation of the beans was restricted so the value of cocoa beans as money would not go down.

48. Mayans used chocolate in baptisms and in marriage ceremonies. It was also sometimes used in the place of blood during ceremonies. A drawing from the Mayan Madrid Codex shows gods piercing their ears and sprinkling their blood over the cacao harvest, indicating a strong association between blood and cacao in Meso-American tradition Mayan emperors were often buried with jars of chocolate by their side.

49. In the ancient Mayan civilization, humans were often sacrificed to guarantee a good cacao harvest. First, the prisoner was forced to drink a cup of chocolate, which sometimes was spiked with blood because the Maya believed it would convert the victim’s heart into a cacao pod

50. In Mayan civilization, cacao beans were the currency, and counterfeiting cacao beans out of painted clay had become a thriving industry. Goods could be priced in units of cacao: a slave cost 100 beans, the services of a prostitute cost 10 beans, and a turkey cost 20 beans. While the Spanish conquistadors horded gold, the Mesoamericans horded cacao beans. In some parts of Latin America, the beans were used as a currency as late as the 19th century.

51. Columbus’s son Ferdinand recorded that when the Mayans dropped some cacao beans, “they all stopped to pick it up, as though an eye had fallen.” Columbus, who was searching for a route to India, did not see the potential of the cacao market and mistook them for shriveled almonds

52. Chocolate first arrived in Europe during the 16th century in the form of Mesoamerica’s spicy cacao drink. It was brought back from Spain by explorer Hernán Cortés, who called it “the divine drink which builds up resistance and fights fatigue…it permits a man to walk for a whole day without food.”

Brewsky Sangria 

Saturday, April 2, 2022

Makes 8 drinks

Ingredients:

Directions:

Slowly pour the beer into a pitcher.  Stir in 1 cup of lemon juice, the triple sec, and the Sirop de Liège.  Fill pint glasses halfway with ice.  Add the sangria and garnish with the Bosc pear slices.

Chocolate Part 1 of 6

Tuesday, March 29, 2022

~3.5 Minutes Reading Time

Ham-Jam Sandwiches 

Friday, March 25, 202

~ Total: 10 mins, Yield: 4 to 6

No picnic is complete without these effortless sandwiches from 2007 Best New Chef Gabriel Rucker, the genius behind Portland knockouts Le Pigeon, Canard, and Little Bird Bistro.  Best-quality baguettes get a thick slather of butter and goat cheese, dollops of jewel-toned Blueberry Preserves, and ribbons of salty prosciutto.  Wrap these sandwiches in plastic wrap and stash them in the top of your cooler for a perfect lunch on a sunny Saturday.

Ingredient: 

Directions: 

Suggested Pairing: Light-bodied cru Beaujolais.

Dragon Fruit

Monday, March 21, 2022

~2.5 Minutes Reading Time

Jerk-Smoked Duck with Peach Barbecue Sauce

Thursday, March 17, 2022

~ Active: 1 hr 30 mins, Total: overnight plus 3 hrs., Yield: 4 to 6

The combination of jerk seasoning and peach-sweetened barbecue sauce is also a great match for grilled chicken halves.

Ingredients:

Directions:

Suggested Pairing: Smoky, savory Rioja.

Spondias Dulcis / June Plum / Ambarella

Sunday, March 13, 2022

~ 3.5 Minutes Reading Time

Peach & Rosemary Fizz with Peach & Prosecco Preserve

Wednesday, March 9, 2022

Makes 2

Ingredients

Rosemary Simple Syrup Ingredients

Directions

Mangosteen

Saturday, March 5, 2022

~ 2.5 Minutes Reading Time

Agnolotti Pasta with Oma Cheese & Stone Fruit

Tuesday, March 1. 2022

~ Serving Size: 3-4

FOR THE PASTA

FOR THE PASTA FILLING

FOR THE APRICOT WINE SAUCE

INSTRUCTIONS

Wood Apple / Aegle Marmelos / Bael

Friday, February 25, 2022

<3 Minutes Reading Time

Breakfast Tea Gin Cup

Monday, February 21. 2022

Makes 2

Ingredients:

Recipe: 

Brew a small pot of tea & then cool down the liquid by adding a handful of ice cubes. Add the tea, gin, lemon juice, & Plum & Gin Preserves to a large ice-filled cocktail shaker. If you have a small shaker, divide the above into two. Strain into ice-filled china teacups or coupe glasses before garnishing with a lemon twist.

Ginger

Thursday, February 17, 2022

~3 Minutes Reading Time

British Bubble & Squeak with Tomato Marmalade

Sunday, February 13. 2022

Serving Size: Serves 2

INSTRUCTIONS:

For a delicious crunch, top Bubble & Squeak with slices of Bread & Butter Pickles or Candied Jalapenos

Lychee

Wednesday, February 9, 2022

~4 Minutes Reading Time

Habanero Jelly & Tofu Stir Fry

Saturday, February 5, 2022

Serving Size: Serves 2

Ingredients:

Instruction:

For extra crunch texture & spicy heat, dice Candied Jalapeno & toss it into the Habanero Jelly sauce

Jam Bellini 

Friday, January 28, 2022

Makes 6

Ingredients:

Recipe:

Escargot in Wine

Thursday, January 20, 2022

Ingredients:

Directions:

Agnolotti Pasta with Oma, Stone Fruit, & Honey

Wednesday, January 12, 2022

Serving Size: Serves 3-4

FOR THE PASTA

FOR THE PASTA FILLING

FOR THE STONE FRUIT WINE SAUCE

INSTRUCTIONS:

Moqueca Brazilian Fish Stew with Spicy Tomato Marmalade

Tuesday, January 4, 2022

Serving Size: Serves 2-3

INSTRUCTIONS

Plating tip: place a piece of fish on a plate, add the stew over fish to keep moist, then garnish with 1 tsp Curried Tomato Marmalade accompanied by cilantro or microgreens on top.

Frosty Strawberry-and-Cream Milk Shakes

Monday, December 27, 2021

Yield: 4 shakes

Ingredients:

Directions:

In a blender, puree all ingredients until smooth. Pour into 4 glasses. Top the milkshakes with some of the Strawberry Margarita  Preserves and serve.

Juniper-Rubbed Roast Duck with Cherry Jus

Sunday, December 19, 2021

Active: 1 hr 10 mins, Total: 21 hrs 45 mins, Yield: 4

Ingredients

Directions

JP's Delights Snow Globe Instructions Jar Hack

December 15, 2021

Spread cheer this holiday season by upcycling your JP's Delights jars & making these festive snow globes. They’re perfect for gifting to your loved ones or for using as festive centerpieces!

Optional

Begin by cleaning out your JP's Delights jars. Take selected figurines and glue them to the lid and let dry thoroughly. Once they are dry put fake snow into the jar upright. Next,  apply a layer of glue around the lid and fasten the lid to the jar. After the glue dries you can flip the jar and add a ribbon around it. To create a water snow globe add distilled water and 1/2 teaspoon of glycerin per jar.

TORTILLA DE PATATAS (SPANISH OMELETTE)

Saturday, December 11, 2021

Serving Size: Serves 6

Ingredients

-5 large potatoes, diced into 1” cubes (Yukon Gold or Russet)

-⅓ cup olive oil

-8 large eggs

-4 Tbsp Sweet & Spicy Double Onion Marmalade

INSTRUCTIONS:

1. Bring a skillet to medium heat, add olive oil, potatoes, & stew until softened

2. Strain potatoes into a bowl & save half the oil

3. Beat eggs with 2 Tbsp Sweet & Spicy Double Onion Marmalade, pour over potatoes, season with salt & pepper

4. Add saved oil back to the skillet, add potato mix & - with a spatula - gently shape omelet & cook 5 to 7 minutes

5. Place a flat plate over the skillet, invert - placing omelet on the plate - & then ease back into the skillet to cook another side until golden

6. Remove from skillet, serve with a little extra Sweet & Spicy Double Onion Marmalade on the side ~ & Enjoy!

For a deliciously spicy, textured finish to your tortilla, dice candied Jalapenos & add to potato mix just before cooking

This tortilla is also phenomenal made with our Curried Tomato Marmalade for a light, bright flavor ~ So Good!

Z

Tuesday, December 7, 2021

~1 Minute Reading Time

Cranberry & Cherry Punch

Friday, December 3, 2021

Serves 4-6

Ingredients

Instructions

Yubari

Monday, November 29, 2021

>20 seconds reading time

Eggplant & Pumpkin Seed Bruschetta

Thursday, November 25, 2021 

Ingredients 

Directions

1. Mix equal parts of cream & goat cheeses.  Leave the cream cheese on the counter for an hour to get soft.  Add honey & mix.

2. Slice your French bread, coat with EVOO, salt, & pepper. Bake at 350 for 15-20 minutes.

3. Layer on the cheese mixture, Eggplant Cinnamon Jam, and pumpkin seeds

Ximenia 

Sunday, November 21, 2021

>30 seconds reading time

Cranberry Spritz

Wednesday, November 17, 2021

Combine Cranberry Orange Jelly and gin in a shaker filled with ice and shake until the shaker becomes uncomfortably cold. Strain through a fine-mesh sieve and top with sparkling wine.  Garnish with frozen cranberries if you have any lying around.

Watermelons

Saturday, November 13, 2021

~1 minute reading time

Pasta with Pumpkin Brown Butter Sauce

Tuesday, November 9, 2021

Total: 15 mins, Yield: 4

Ingredients:

Directions:

V

Friday, November 5, 2021

<1 minute reading time

Pumpkin Mousse

Monday, November 1, 2021

Total: 10 mins, Yield: 4

Ingredients: 

-1/2 cup pumpkin butter

-1/4 cup crème Fraiche

-1/2 cup heavy whipping cream

Directions:

In a medium bowl, whisk the pumpkin butter into the crème Fraiche. In a separate bowl, whip the heavy cream to stiff peaks. Gently fold the pumpkin mixture into the freshly whipped cream until combined. Spoon into ramekins & refrigerate for 30 minutes.

U Part 2

Thursday, October 28, 2021

1.5 minutes reading time

Sour Cherry–Glazed Ribs

Sunday, October 24, 2021

Active: 1 hr, Total: 3 hrs 30 mins, Yield: 4 to 6

Ingredients

Directions

Make-Ahead: The barbecue sauce can be refrigerated for up to 3 days.

U

Wednesday, October 20, 2021

<3 minutes reading time


Spicy Pizza Portuguesa with Eggs, Ham, & Olives

Saturday, October 16, 2021

Serving Size: 12-inch pizza

INSTRUCTIONS

Tomatoes

Tuesday, October 12, 2021

<1.5 minutes reading time

Cheesy French Onion Tartiflette

Friday, October 8, 2021

Serving Size: 4

Ingredient 

INSTRUCTIONS

1. Preheat the oven to 400°F

2. Stack potato slices vertically then spread out horizontally in a casserole dish and drizzle with a dash of olive oil

3. Melt butter in a medium-heat saucepan, add flour, and stir constantly for 2 - 3 minutes to make a roux

4. Add milk and wine to your roux, simmer until thickens, then add 1/4 jar Sweet & Spicy Double Onion Marmalade and melt in cheddar

5. Pour sauce over potatoes, top with soft cheese slices, and finish with dollops of Sweet & Spicy Double Onion Marmalade

6. Cover with foil, bake 1 hour, remove foil, then bake further 40 minutes until potatoes are cooked and golden

7. Garnish with parsley ~ and Enjoy!

We also love Tartiflette with Curried Tomato Marmalade and cheddar, and our Garlic Jelly with a creamy blue ~ So Good!

Tangerines 

Monday, October 4, 2021

~2.5 minutes reading time

Almond Rice Pudding with Spicy Cherry Sauce and Caramel Cream

Thursday, September 30, 2021

Active: 50 mins, Total: 2 hrs, Yield: 8

Ingredient 

Directions

Make-Ahead: The recipe can be prepared through Step 2 and refrigerated overnight.

Strawberries 

Sunday, September 26, 2021

~1 minutes reading time

Grilled Strawberry-Rhubarb Sangria

Wednesday, September 22, 2021

Total: 30 mins, Yield: 6 to 8

Ingredients

Directions

In a small pot, combine the brown sugar and white wine with 1/2 cup of water and bring to a simmer, stirring, until the sugar dissolves. Dice 4 of the strawberries and add them to the syrup along with the chopped rhubarb and the vanilla bean. Simmer until the rhubarb is tender, 4 minutes. Transfer the syrup to a heatproof bowl and add the sprig of lemon verbena. Let cool, then refrigerate until cooled completely, about 45 minutes. Strain the syrup through a fine sieve set over a bowl, pressing on the solids.

Light a grill. Thread the remaining strawberries on the skewers and grill over moderately high heat until lightly charred, about 5 minutes. Let cool completely, then cut the strawberries in half lengthwise.

In a pitcher, combine Moscato Wine Jelly, Strawberry Margarita Preserves, the rhubarb syrup with half of the grilled strawberries, and the Prosecco. Serve the sangria over ice, garnished with the remaining grilled strawberries, lemon verbena sprigs, and grilled rhubarb stalks, if using.

Rhubarb

Saturday, September 18, 2021

~7.5 minutes reading time

Strawberry Cake with Sour Whipped Cream

Tuesday, September 14, 2021

Active: 30 mins, Total: 3 hrs, Yield: 8

Ingredients:

Cake-

Toppings-

Directions

Make-Ahead: The cake can be prepared through Step 2 and loosely wrapped in foil. Store at room temperature overnight.

R

Friday, September 10, 2021

>1 Minute Reading Time

BRITISH SEVILLE ORANGE MARMALADE CAKE

Monday, September 6, 2021

Yield: 1 cake

INSTRUCTIONS:

Quince

Thursday, September 2, 2021

~2.5 Minutes Reading Time

Prime Rib with Spicy Cherry Conserva, Truffle, & Chocolate

Sunday, August 29, 2021

Active: 1 hr 15 mins, Total: 5 hrs 15 mins, Yield: 12 to 14

Ingredient

-One 14-pound 50-day dry-aged prime rib roast, rib bones frenched 

-Kosher salt

-Pepper

-2 bunches of long rosemary sprigs

-1.5 - 2 cups of Scotch Bonnet Cherry Jelly

-Softened beurre de baratte or other European-style butter

-Finely grated bitter chocolate (80%)

-Shaved summer truffle, such as Périgord, for serving

Directions

1. Put the prime rib roast on a large rimmed baking sheet and generously season all over with salt. Refrigerate uncovered overnight. Let the roast stand at room temperature for 2 hours before cooking.

2. Preheat the oven to 475°. Set a rack in a large roasting pan and lay the rosemary sprigs across the rack. Season the roast all over with salt and set it on the rosemary, fat side up. Roast for 30 minutes, until browned. Reduce the oven temperature to 275° and roast for 40 minutes longer, until an instant-read thermometer inserted in the center registers about 65°. Remove from the oven and let stand for 30 minutes. Return the roast to the oven and roast until an instant-read thermometer inserted in the center registers 125°, 40 minutes to 1 hour. Remove from the oven and let rest for 30 minutes.

3. Meanwhile, in a large saucepan, combine the Scotch Bonnet Cherry Jelly with a pinch of salt and pepper over moderately high heat until soft. Keep warm over very low heat.

4. Transfer the roast to a very large carving board. Carve between the bones. Spread the steaks with some softened butter and top with the warm Scotch Bonnet Cherry conserva, finely grated chocolate, and shaved truffle. Serve.

P

Wednesday, August 25, 2021

~1.5 Minutes Reading Time

Yucatán Garlic Butter Shrimp

Saturday, August 21, 2021

Prep Time: 5 Minutes, Cook Time: 8 Minutes, Total Time: 13 Minutes, Servings: 6

Ingredients:

 Instructions:

Pineapples

Tuesday, August 17, 2021

~1.5 Minutes Reading Time

Strawberry, Banana, and Almond Butter Smoothie

Friday, August 13, 2021

Total: 10 mins, Yield: 1 drink

Ingredients

Directions

O

Monday, August 9, 2021

<30 Seconds Reading Time

ALBÓNDIGAS EN SALSA DE ALMENDRAS 

(SPANISH MEATBALLS WITH ALMOND SAUCE)

Thursday, August 5, 2021

Serving Size: Serves 4

Ingredients

Directions

Oranges

Sunday, August 1, 2021

<2 Minutes Reading Time

No-Cook Blackberry Lemon Ice Cream

Wednesday, July 28, 2021

Makes 2 quarts

Ingredients: 

Directions:

Nopal

Saturday, July 24, 2021

<1 Minutes Reading Time

Summer Berry Pudding 

Tuesday, July 20, 2021

~PREP TIME: 30 MINUTES, 10 Servings 

Ingredients

Preparation

N

Friday, July 16, 2021

~1 Minutes Reading Time

Grilled Corn with Mango-Habanero Butter 

Monday, July 12, 2021

Ingredients:

Directions:

Make-Ahead: The mango-habanero butter can be refrigerated for up to 2 weeks.

M

Thursday, July 8, 2021

<10 Seconds Reading Time

A Blackberry Jam Bramble

Sunday, July 4, 2021

Ingredients:

Combine everything in a shaker filled with ice and shake until it gets too cold to hold.  Strain through a fine mesh sieve into a lowball filled with crushed ice, and garnish with a strip or lemon zest, or a blackberry if you have one lying around.

Mangos

Wednesday, June 30, 2021

<30 Seconds Reading Time

Elevated Grilled Cheese Sandwiches

Saturday, June 26, 2021

~7 Minutes Reading Time

Today we're taking a page out of Insider's Erin McDowell's book with 20 easy ways to make grilled cheese sandwiches better using things you have in your kitchen.  https://www.insider.com/easy-ways-elevate-grilled-cheese-sandwiches-2021-1?amp 

Preserves

To add a ton of flavor to a simple grilled cheese, adding ingredients like chutney, tomato jam, or bacon jam can totally change the flavor profile... If you've got sweet or savory condiments like pepper jelly or onion relish sitting in the back of your fridge, those work great in a grilled cheese...

Sourdough Bread

"You don't want to choose a bread that's super dense or something that's not going to get crisp," Laura Werlin, the author of "Grilled Cheese, Please" and "Great Grilled Cheese" told Insider. "Sourdough is my go-to bread for grilled cheese sandwiches. It's the most versatile and keeps it interesting. Texturally, it's got all these little nooks and crannies that allow the butter, oil, or mayonnaise to really crisp up."

"You want to get the ratio of bread to cheese right, and you're not going to get that if your bread is too thick," she continued. "A half-inch slice of bread is what I recommend."

"What you want to be careful of is choosing a bread that has sugar in it," Heidi Gibson said. "If your bread has sugar in it, it will burn more quickly. You're going to be better off with a more rustic bread than a loaf of processed sandwich bread."

Grated Cheese 

"With grilled cheese sandwiches, the world is your oyster," Laura Werlin told Insider. "You can put almost anything you like in between two slices of bread with cheese and grill it. However, it's called a grilled cheese for a reason — you still want the cheese to be the star."

"Grated cheese often works better than sliced cheese," Werlin said. "That's because you want the cheese to melt as quickly as possible, so the bread doesn't have a chance to burn. There's nothing more disappointing than making a grilled cheese sandwich and cutting it open to find the cheese isn't oozing out because it's not cooked through."

Werlin also explains that you can mix butter with some grated Parmesan and brush it on the outside to get a crispy coating.

Experimenting with different cheeses, like blue cheese, can seriously up your grilled cheese game.

Blue Cheese

Werlin recommends using cheeses that are "medium to medium-hard," such as Monterey Jack, Swiss, or Gruyere. Heidi Gibson also recommends a cheese like Havarti, which is a little softer and melts very easily.

You can also experiment with cheeses that have a distinct flavor, such as goat cheese, blue cheese, or ricotta. However, you want to be sure that none of the other ingredients compete or distract with the flavor of the cheese you choose.

"The cheese or cheeses that you use will determine the ooze factor," Werlin said. "There's nothing better than melted brie, but if you use just that on a grilled cheese sandwich it doesn't become a stretchy cheese, it just becomes kind of messy. If you want the stretchy factor, you're going to want to add a slightly harder cheese to get that stretch factor."

Mayonnaise

Mayonnaise can add another savory flavor element to a grilled cheese sandwich, so you just want to be wary if you're using other strongly flavored ingredients.  "Mayonnaise definitely makes for a crisp sandwich, there's no question," Laura Werlin said.  Many home cooks swear by smearing your bread in mayonnaise to get your sandwich extra crispy.

Butter

However, butter is a chef-approved alternative that adds a deliciously rich flavor to grilled cheese.  "With grilled cheese sandwiches, it's a canvas," Heidi Gibson, the co-owner of American Grilled Cheese Kitchen in San Francisco, co-author of "Grilled Cheese Kitchen: Bread + Cheese + Everything in Between," and winner of multiple grilled cheese competitions, told Insider. "There's a lot of flexibility there. For me, that's part of the fun. How can I make a grilled cheese sandwich into something extraordinary with these humble beginnings?"

Both Laura Werlin and Heidi Gibson swear by using butter on the outside of grilled cheese sandwiches.  "I just love butter so much and the richness it brings to a sandwich," Werlin said. "What's on the inside will really dictate what fat I'm using. For example, if I'm making a riff on an Italian Caprese sandwich with tomato and basil, I'm not going to use butter. I'm going to use olive oil."

"You can also make a compound butter by softening the butter and mixing in whichever spices you want to use," Gibson said. "You can add chipotle powder, garlic, sage, rosemary, or thyme and get even more flavor in there. When you spread it on the outside, you get those layers of flavor."

Olive Oil

You can also experiment with different kinds of oils on the outside of your grilled cheese.  You can elevate the flavor of your grilled cheese by smearing the outside of your bread with everything from olive oil to truffle oil.   Werlin recommends always spreading or brushing the oil directly onto the bread, rather than in the pan, so that the bread gets evenly crispy.

Whether you're using oil, butter, or mayonnaise, Werlin also recommends using a nonstick pan for cooking your grilled cheese sandwich and covering it to expedite the melting of the cheese.

Peanut Butter 

In her book "Grilled Cheese, Please," Laura Werlin gives a recipe for a grilled cheese sandwich with whole wheat bread, peanut butter, bologna slices, cheese, and dill pickles. Though this might sound disgusting, she explains that, somehow, the flavors all come together.  "I cook those bologna slices a little bit to get them crispy and put a little mayonnaise on the outside," she told Insider. "It sounds weird, but it's honestly really good."

Bacon

Bacon makes everything more delicious, including grilled cheese sandwiches.  Bacon is an ingredient that might already be in your fridge or on your weekly grocery list, and adding it to a grilled cheese sandwich can take your meal to the next level. 

Ham

Ham pairs perfectly with easily melted cheeses like Swiss or Gorgonzola and adds a ton of flavor without any extra prep work. Simply add a slice or two or your favorite sandwich ham and you're good to go.  "Ham is great, but it should be thinly sliced," Werlin said. "You're adding that smokey flavor."

Pancetta 

Cured meats like pancetta or bacon last longer in your fridge than fresh meats and make a great addition to most grilled cheese sandwich combinations.  "I do like pancetta on grilled cheese sandwiches," Werlin said. "The only caveat is that, like bacon, you're going to have to cook it first."

Leafy Greens 

Leafy greens like spinach, broccoli rabe, or arugula can add a fresh quality and cut through the richness of the cheese.  A grilled cheese made with rich, gooey cheese and heavy bread can easily become too rich. Adding leafy greens and other vegetables can cut through that richness and make your sandwich more balanced.  "Arugula and spinach will melt brilliantly," Werlin said. "Almost any vegetable will lend itself to a grilled cheese sandwich, but if it's a hard vegetable like a carrot or broccoli or cauliflower, but they have to be briefly cooked first."

Cream Cheese

Adding a smear of your favorite flavored cream cheese can also make for an extra creamy sandwich.  Whether you opt for plain, scallion, or onion and chives, a light dolloping of cream cheese is sure to take your sandwich to the next level. However, be sure to either grill your sandwich quickly or go light on the cream cheese, as it will melt very quickly.

Avocado

Avocado adds a delicious creamy aspect to grilled cheeses, but you might want to choose a harder cheese with a slightly higher melting point so it doesn't make your sandwich too moist.

Roasted Peppers

Roasted or sautéed peppers also add a lot of flavor and texture to grilled cheese sandwiches.  Bell peppers can be used in a number of different recipes, so they'll never go to waste in your fridge. However, if you're using them in a grilled cheese sandwich, Laura Werlin recommends cooking them a little bit before adding them.

"Bell peppers should be a little bit softer when you put them in, so you might want to roast them," she said.  "The key with vegetables is getting the water out, otherwise you end up with a watery grilled cheese," Heidi Gibson told Insider.

Roasted Butternut Squash 

Heidi Gibson explains that part of the magic of making a gourmet grilled cheese is taking the flavor combinations you love and figuring out how to incorporate them into a grilled cheese sandwich.  "If you look at Italian dishes like butternut squash and sage ravioli, you can make that into a grilled cheese," she told Insider. "It's reformatting those beloved flavors. Butternut squash, Fontina cheese, and sage are great in a grilled cheese. You can make sage butter, roast slices of butternut squash, play with it, and voilà, you've got a really interesting grilled cheese."

Pickled Red Onion

Pickled red onion adds a briny flavor to grilled cheese sandwiches and can be prepared in a matter of minutes.  Laura Werlin and Heidi Gibson that adding pickled red onions is one way to easily elevate your grilled cheese sandwiches without a ton of effort.   "It takes five minutes to make pickled red onions and they work so well," Gibson said.

Pickles

Pickles also add a fantastic crunch to grilled cheese sandwiches.  "Pickled items are really delicious, particularly when you're using Alpine-style cheeses like Gruyere or Raclette," Werlin told Insider.  

"Olives and pickled okra also work really well in a grilled cheese," Gibson said. "Any time of pickle with a hard acid really balances out the cheese."

Tomato 

Tomato slices are a fan-favorite addition to grilled cheese sandwiches.  Cheese and tomato are a match made in heaven, so why not add this common ingredient to grilled cheese?  Werlin also explains that tomatoes are a great addition because you don't have to pre-cook them before adding them to a grilled cheese sandwich.

Leftovers 

If you have leftovers hanging around your kitchen, try incorporating them into your grilled cheese.  "You can take Indian dishes like butter chicken or chicken tagine you might have prepared the night before and put that inside a grilled cheese," Heidi Gibson told Insider. "It's delicious."

L

Tuesday, June 22, 2021

<30 Seconds Reading Time

A Sidecar Named Desire

Friday, June 18, 2021

Ingredients:

Combine everything in a shaker filled with ice and shake until well chilled, about 12 seconds.  Strain through a fine mesh sieve into a chilled coupe glass, and express the oils from the zest over your drink.  If you feel like throwing some cocktail bitter in there for extra depth, you can.

Kiwis

Monday, June 14, 2021

<15 Seconds Reading Time

Four Ingredients Glazed Sous-Vide Lamb Shanks

Thursday, June 10, 2021

~Total: 40 mins, Yield: 4

Ingredients:

Liberally season every side of each shank with kosher salt—it should be coated, but not caked—and place them in a vacuum, sous-vide, or double freezer bag (just set one freezer bag inside another).  Seal with a vacuum sealer or express the excess air using the water-immersion technique, then let the shanks hang out in the bath at 170℉ for 24 hours.

Once the cooking time has elapsed, remove the bag from the bath, set the shanks in an oven-safe dish, and pour the juices through a sieve into a sauce pan, along with the Scotch Bonnet Cherry Preserves and mustard.  Whisk to combine, then heat over medium-high heat until simmering.  Let reduce until it’s thick enough to coat the back of a spoon, then brush it over the lamb. Pop the lamb under the broiler for a few minutes, until the glaze starts to bubble and caramelize, then brush it with even more glaze.  Serve with the rest of your feast.

Jackfruits

Sunday, June 6, 2021

<10 Seconds Reading Time

A Morning Martini

Wednesday, June 2, 2021

Ingredients:

Add Mango Peach Jalapeño Jam and lemon juice to the bottom of an empty cocktail shaker and stir until jam dissolves.  Add gin and fill shaker with ice.  Shake and strain into a coupe or martini glass.  Sip and start your day off delightfully.

Honeydews

Saturday, May 29, 2021

<30 Seconds Reading Time

Sweet Wine Glazed Bananas

Tuesday, May 25, 2021

Ingredients:

Instructions:

Fry firm bananas in butter until cooked through.  Add Mulled Red Wine Jelly and continue to cook until the bananas are coated.  Serve over French toast, waffles, pancakes or French vanilla ice cream.

Grapefruits

Friday, May 21, 2021

<45 Seconds Reading Time

Blackberry-Mint Margarita 

Monday, May 17, 2021

Ingredients:

Directions

1. If you like salt on your margarita, run a quarter of a lime wedge around the rim of a rocks glass and dip the rim in salt.

2. In a cocktail shaker, combine tequila, Cointreau, Blackberry Jam, Mulled Red Wine Jelly, and lime juice.

3. Using 2 sprigs of mint, put them in the palm of your hand and release some of the oils by clapping your hands together a few times.

4. Then add the mint to your cocktail shaker along with ice and shake for 10-15 seconds until chilled.

5. Fill your glass with fresh ice and strain the contents of the cocktail shaker into your glass.

6. Garnish with a mint sprig and enjoy.

Grapes

Thursday, May 13, 2021

<1 Minute Reading Time

How to Put Together a Charcuterie Board

Sunday, May 9, 2021

"Charcuterie spreads are gorgeous, delicious, and totally customizable, so it's no secret why they've stood the test of time.  While "charcuterie" technically means a range of different cured meats, they can go way beyond salami and prosciutto, featuring various cheeses, crackers, spreads, and produce.  The best part is that they don't require one second of actual cooking, but you probably know all this already.  Here's what you might not know about cheese boards: They don't need to cost you an arm and a leg to put together.  In fact, you can assemble a killer charcuterie board for less than $30. 

Meats

Making a charcuterie board is sort of like conquering the world's tastiest puzzle. All it takes is breaking up the board's elements into categories and choosing complementary ingredients for each. Soft, easy-to-grab meats are arguably the most important. They can be rolled, fanned, laid flat, or even turned into roses, depending on how you want to organize your board. Don't forget to have tongs or toothpicks nearby for easy lifting. Deli salami or jamón Ibérico work with a wide range of cheeses, but prosciutto is no doubt a crowd favorite. If you're looking for quality, be prepared to pay a bit more per ounce for prosciutto di Parma (aka buttery, top-tier prosciutto that's made in Parma and aged twice as long). To save, buy any sliced prosciutto from a brand you trust. (P.S.: Odds are you'll find the best deals and lowest prices in person at the grocery store, not online.)

Hard meats that need to be sliced, like Spanish chorizo or a log of soppressata, should be placed by hard cheeses with the proper knives (unless you want to make it easy on your guests and slice them in advance). Again, quality is usually linked to price, but you can likely find a few links of affordable chorizo in the deli section of your local supermarket.

Cheeses

It's a lot easier to choose the cheeses once you've already chosen the meats, since they narrow down your pairing options. Think of the meat's most prominent notes and what sort of flavor profile would complement it best. For instance, if you choose to use sweet-and-spicy salami, gouda would be a solid pairing option, since it's creamy, nutty, and smooth. If you went with buttery prosciutto, you might opt for an aged, salty cheese like Parmesan or pecorino Romano instead. Soppressata or pepperoni, which are bursting with notes of herbs and spices, would pair great with buttery, rich, fatty cheeses like cheddar or Havarti. You can also play with flavored cheeses, like those infused with wine or truffles, if they fit the rest of the spread or an overall theme.

Soft cheeses are also popular to include in charcuterie boards. They tend to pair best with fresh fruits and vegetables, dried fruits, jams, and nuts, as well as crackers and bread. Velvety soft cheeses like Brie go beautifully with sweet or acidic sides, like honeycomb, green apple slices, onion jam, or grapes, while mild soft cheeses like fresh mozzarella pair best with fresh produce, herbs, and tangy dressings or dips, like balsamic glaze. For salty, soft cheeses like feta or chèvre, add mild or sweet ingredients like roasted almonds or pine nuts, figs, sliced melon, or dried apricots to the board. Sweet soft cheeses, like mascarpone, shine brightest alongside berries, cherries, or chocolate.

Breads and Crackers

There's really no wrong choice when it comes to bread, crackers, and carbs in general. On a charcuterie board, their main purpose is typically to be a crispy vehicle for cheese, meat, and spreads. All you really need to consider is how their flavor will pair with the cheese and meat; it shouldn't be too tough, considering bread and crackers are pretty neutral tasting. For that reason, this section of your charcuterie board doubles can be an opportunity to play with visuals. Instead of rectangular crackers, why not go for long, thin breadsticks that you can arrange vertically in a jar? If you're including cheese crackers on the board, wouldn't Goldfish be a fun twist instead of standard square crackers? Then again, you truly can't go wrong with whole wheat crackers—they taste good with *everything* and are a bargain buy.

As for bread, baguette slices are classic, but we also love the idea of using toasted pita, hunks of sourdough, or crostini instead. Just be sure that there's 1) a cracker or bread to pair with the hard cheese and meat, 2) a cracker or bread that can hold up to being spread with the soft cheese and other spreads, and 3) a cracker or bread that's dippable, if you have dips or fondue on the board.

Produce and Snacks

Here's the part where you can show off your vast snacking experience. From your favorite roasted nuts to that special jar of olives you've been sitting on, every crudité and munchie can find a home on a charcuterie board. Here are a few boxes to check when you're planning your selections:

Something Fresh

When it comes to the price tag, apples are an easy win. You can lean tart or sweet depending on the other ingredients, and they're super cheap compared to some other popular charcuterie fruits, like berries. Oranges or clementines are also an affordable route, as well as celery, carrots, broccoli or radishes.

Something Briny or Acidic

There's truly no match for cheese like mouth-puckering olives, especially if your cheese selection is heavy on the salt (or includes feta). Their brininess also has the power to cut through fatty, rich cheeses like provolone or Camembert. We recommend heading to your local supermarket's olive bar so you can pick and choose exactly what you need.

That being said, we're also suckers for sweet gherkin pickles, which are super crisp, flavorful and less polarizing than uber-vinegary sour dill pickles. French cornichons are another great pickle to consider, since they're small and aesthetically adorable.

Something Crunchy

Nuts are traditional crunchy additions; a mix is always a hit, but almonds tend to be on the cheaper side. There are also a ton of flavored nuts to explore too, like the sweet Thai chili nuts. Wasabi peas, pork rinds, potato chips, fried garlic chips or roasted chickpeas are creative alternatives that will also get the job done. Whether you want to pile these snacks in loose or pour them into tiny bowls or jars first is up to you.

Dips and Spreads

Whether you want a pot of fig jam to pair with cheese and crackers or a bowl of tzatziki for dipping cucumber sticks and pita points in, dips and spreads are the final piece that pulls a charcuterie board together. Whole grain mustard is versatile and works with everything from sharp cheddar to smoked meats to pumpernickel bread. But most fruit jams are just as flexible and will add a pop of sweetness to soft and hard cheeses alike. Fancier options include pepper jelly (which tastes divine with buttery Havarti or white cheddar), onion jam, and hummus. You can even include Nutella or nut butter if your board is mostly fruit (or better yet, pancakes), or ranch dressing for raw vegetables. Just let your common sense and cravings lead the way." 

https://www.yahoo.com/amphtml/lifestyle/put-together-adorable-charcuterie-board-020000227.html 

Figs

Wednesday, May 5, 2021

<1 Minute Reading Time

Smokin' Sweet Chicken Wings with Cherry Barbecue Glaze

Saturday, May 1, 2021

~Total: 40 mins, Yield: 4

Ingredients:

Directions

Make-Ahead: The cherry glaze can be refrigerated for up to 3 days. Bring to room temperature before using.

Suggested Pairing: Fresh, berry-rich Syrah from Washington state.

E

Tuesday, April 27, 2021

<10 Seconds Reading Time

Eggplants are actually fruits and not veggies. In fact, they are botanically known as berries.

Linzer Cookies with Spiced Jam

Friday, April 23, 2021

~Active: 1 hr, Total: 2 hrs, Yield: Makes about 3 dozen cookies

Ingredients:


Directions:

Make-Ahead: The cookies can be kept in an airtight container for 5 days or frozen for 1 month. Redust with confectioners' sugar.

Facts Brought to You by the Letter D

Monday, April 19, 2021

<1 Minute Reading Time

Sweet & Sticky Hot Wings

Thursday, April 15, 2021

Active: 15 mins, Total: 1 hr, Yield: 2 to 4

Ingredients:


Directions:

1. Preheat the oven to 500°. Line a large baking sheet with foil and spray with vegetable oil.  In a bowl, mix the flour with salt, garlic, onion, and paprika.  Add the chicken and toss to coat.  Spread the chicken on the baking sheet in a single layer and spray with vegetable oil.  Roast the chicken for 45 minutes, turning once or twice, until browned and crispy.

2. In a bowl, whisk the hot sauce with the butter and Apple Hot Pepper Jelly.  Add the chicken wings to the sauce and serve.

C Our Fun Facts

Sunday, April 11, 2021 

<2 minute reading time

Herb-Crusted Pork Roast with Ginger-Eggplant Compote

Wednesday, April 7, 2021

Active: 45 mins, Total: 1 hr 35 mins, Yield: 6

Ingredients


Directions:

Cranberries

Saturday, April 3, 2021 

~30 seconds reading time

Apple Butter Meatball Subs

Tuesday, March 30, 2021

Serves 6

Ingredients

Instructions

B Side Facts

Friday, March 26, 2021 

~1 minute reading time

Peanut Butter and Jelly Sandwich Cookies

Monday, March 22, 2021

Active: 40 mins, Total: 1 hr. 30 mins, Yield: Makes 12 sandwich cookies

Ingredients:

Cookie Dough


Filling


Directions:

Make the dough

1. Preheat the oven to 350°. Line 2 large baking sheets with parchment paper.  In a medium bowl, whisk the flour, baking soda, and salt.  In another medium bowl, using a hand mixer, beat the butter with both sugars at medium speed until light and fluffy, about 3 minutes.  Beat in the egg and vanilla, then beat in the dry ingredients in 3 batches, mixing well between additions.  Fold in the peanut butter until fully incorporated.

2. Scoop 24 one-inch balls of dough onto the baking sheets at least 2 inches apart.  Press the balls down slightly; they should be about 1 1/2 inches in diameter.  Sprinkle the tops with the chopped peanuts.  Bake the cookies for 10 to 12 minutes, until the edges are light golden brown and the tops are slightly cracked; rotate the baking sheets halfway through.  Let the cookies cool for 10 minutes on the baking sheet, then transfer to a rack to let cool completely.

Meanwhile, make the filling

3. In a bowl, using a hand mixer, whip the peanut butter with the butter, confectioners’ sugar, vanilla, and salt at medium speed until fluffy, about 5 minutes.  Refrigerate for about 45 minutes, until chilled.

4. Spoon 1 1/2 tablespoons of the filling on the underside of 12 cookies.  Spread 1 teaspoon of jam on the underside of the remaining cookies.  Sandwich the halves together and serve.

Make-Ahead: The assembled cookies can be refrigerated for up to 3 days.

Banana Facts

Thursday, March 18, 2021

~3 minutes reading time

Eggplant Cinnamon Bars with Red Wine and Anise Seeds

Sunday, March 14, 2021

Active: 1 hr, Total: 2 hrs 30 mins, Yield: about 4 dozen bars

Ingredients:

Filling: 

Dough:

Directions:

Make the filling:  In a saucepan, combine the Eggplant Cinnamon Jam, Red Wine Jelly, lemon zest, and anise seeds.  Simmer over low heat until the liquid is syrupy and reduced to 1/2 cup. Let the figs cool in their syrup, then puree in a food processor until smooth. Transfer the filling to a pastry bag fitted with a 1/2-inch plain tip.

Make the dough: 

5 A+ Fruity Facts

Wednesday, March 10, 2021

5.  The almond is a member of the peach family and is not actually a nut.

6.  The Asian Pear is sometimes referred to as a Nashi.   Because of their texture, they are sometimes referred to as Apple pears, but they’re not related to apples.  Even though it looks like a cross between an apple and a pear, the resemblance is only skin deep.

Peanut Butter & Jelly Skillet Cake

Saturday, March 6, 2021

PREP TIME: 15 minutes, COOK TIME: 25 minutes, TOTAL TIME: 40 minutes

Ingredients:

FOR THE CAKE

FOR THE DRIZZLE

Instructions:

Apples

Tuesday, March 2, 2021

~2 minutes reading time

Grilled Ham and Cheese with Strawberry-Red-Wine Jam

Friday, February 26, 2021

~ Total: 30 mins, Yield: 10 sandwhiches 

Ingredients: 

Directions:

Heat a large griddle.   Spread 10 of the brioche slices with the jam.   Top with the ham and Gruyère and close the sandwiches.   Lightly butter the outside of the sandwiches and cook over moderate heat until toasted and the cheese is melted, 2 minutes per side.   Cut in half and serve right away.

Suggested Pairing: Pinot Noir is terrific with the melty cheese and smoky ham.

Did You Know?

Monday, February 22, 2021

~20 seconds reading time

3.  Some nutritionists call guavas a “superfruit.”  Others under this title include apples, bananas, grapefruit, citrus fruits, and cantaloupe.

4.  Bananas, like apples and watermelons, can float.

5.  When put in a bowl with bananas, pears will ripen faster than normal.

Chicken with Mango Peach Jalapeño Salsa

Thursday, February 18, 2021

~ Active: 35 mins, Yield: 4

Ingredients:

Directions:

25 Fruity Facts

Sunday, February 14, 2021

~7 1/2 minutes reading time

Sage-Rubbed Pork Chops with Peach Chutney

Wednesday, February 10, 2021

~Active: 35 mins, Total: 2 hrs, Yield: 4


Ingredients:

Directions


Suggested Pairing: Medium-bodied Pinot Noir from Oregon is substantial enough to go with these pork chops and juicy enough for the Peach Chutney.

Honey

Saturday, February 6, 2021

~3 1/2 minutes reading time

Since ancient times, honey has been used as both food and medicine.  It’s very high in beneficial plant compounds and offers several health benefits. Honey is particularly healthy when used instead of refined sugar, which is 100% empty calories.

1. Honey Contains Some Nutrients: 

Nutritionally, 1 tablespoon of honey (21 grams) contains 64 calories and 17 grams of sugar, including fructose, glucose, maltose, and sucrose.  It contains virtually no fiber, fat, or protein.  It also contains trace amounts — under 1% of the RDI — of several vitamins and minerals, but you would have to eat many pounds to fulfill your daily requirements.  Where honey shines is in its content of bioactive plant compounds and antioxidants. Darker types tend to be even higher in these compounds than lighter types.  

2. High-Quality Honey Is Rich in Antioxidants

High-quality honey contains many important antioxidants.  These include organic acids and phenolic compounds like flavonoids.  Scientists believe that the combination of these compounds gives honey its antioxidant power.  

Interestingly, two studies have shown that buckwheat honey increases the antioxidant value of your blood.

Antioxidants have been linked to a reduced risk of heart attacks, strokes, and some types of cancer.  They may also promote eye health. 

3. Honey Is “Less Bad” Than Sugar for Diabetics

The evidence on honey and diabetes is mixed.  On one hand, it can reduce several risk factors for heart disease common in people with type 2 diabetes.  For example, it may lower “bad” LDL cholesterol, triglycerides, and inflammation while raising “good” HDL cholesterol.  

However, some studies have found that it can also increase blood sugar levels — just not as much as refined sugar.  

While honey may be slightly better than refined sugar for people with diabetes, it should still be consumed with caution.  In fact, people with diabetes may do best by minimizing all high-carb foods.  Keep in mind, too, that certain types of honey may be adulterated with plain syrup.  Although honey adulteration is illegal in most countries, it remains a widespread problem.

4. The Antioxidants in It Can Help Lower Blood Pressure

Blood pressure is an important risk factor for heart disease, and honey may help lower it.  This is because it contains antioxidant compounds that have been linked to lower blood pressure.  

Studies in both rats and humans have shown modest reductions in blood pressure from consuming honey.  

5. Honey Also Helps Improve Cholesterol

High LDL cholesterol levels is a strong risk factor for heart disease.  This type of cholesterol plays a major role in atherosclerosis, the fatty buildup in your arteries that can lead to heart attacks and strokes.  Interestingly, several studies show that honey may improve your cholesterol levels.  It reduces total and “bad” LDL cholesterol while significantly raising “good” HDL cholesterol.

For example, one study in 55 patients compared honey to table sugar and found that honey caused a 5.8% reduction in LDL and a 3.3% increase in HDL cholesterol. It also led to modest weight loss of 1.3%.

6. Honey Can Lower Triglycerides

Elevated blood triglycerides are another risk factor for heart disease.  They are also associated with insulin resistance, a major driver of type 2 diabetes.  Triglyceride levels tend to increase on a diet high in sugar and refined carbs.

Interestingly, multiple studies have linked regular honey consumption with lower triglyceride levels, especially when it is used to replace sugar.  For example, one study comparing honey and sugar found 11–19% lower triglyceride levels in the honey group.  

7. The Antioxidants in It Are Linked to Other Beneficial Effects on Heart Health

Again, honey is a rich source of phenols and other antioxidant compounds.  Many of these have been linked to a reduced risk of heart disease.  They may help the arteries in your heart dilate, increasing blood flow to your heart.  They may also help prevent blood clot formation, which can lead to heart attacks and strokes.  

Furthermore, one study in rats showed that honey protected the heart from oxidative stress.  All told, there is no long-term human study available on honey and heart health.  Take these results with a grain of salt.

8. Honey Promotes Burn and Wound Healing

Topical honey treatment has been used to heal wounds and burns since ancient Egypt and is still common today.

A review of 26 studies on honey and wound care found honey most effective at healing partial-thickness burns and wounds that have become infected after surgery.

Honey is also an effective treatment for diabetic foot ulcers, which are serious complications that can lead to amputation.

One study reported a 43.3% success rate with honey as a wound treatment.  In another study, topical honey healed a whopping 97% of patients’ diabetic ulcers.  

Researchers believe that honey’s healing powers come from its antibacterial and anti-inflammatory effects as well as its ability to nourish surrounding tissue.  What’s more, it can help treat other skin conditions, including psoriasis and herpes lesions.  Manuka honey is considered especially effective for treating burn wounds.  

9. Honey Can Help Suppress Coughs in Children

Coughing is a common problem for children with upper respiratory infections.  These infections can affect sleep and quality of life for both children and parents.  However, mainstream medications for cough are not always effective and can have side effects. Interestingly, honey may be a better choice, and evidence indicates it is very effective.  One study found that honey worked better than two common cough medications.  Another study found that it reduced cough symptoms and improved sleep more than cough medication.  

Eggplant and Stilton Squares

Tuesday, February 2, 2021

~Time: 20 minutes, Total: 3 hrs 15 mins, Yield: Makes 4 dozen squares


Ingredients:

Directions


Make-Ahead: The unbaked frozen pastry squares can be frozen in an airtight container for up to 1 month.

Vanilla

Friday, January 29, 2021

~15 seconds reading time

French Onion Grilled Cheese

Monday, January 25, 2021

~Time: 10 minutes, Yield: 2 servings


Ingredients:

Directions

Raisins

Thursday, January 21, 2021

~2 minutes reading time

Despite their small size, raisins are packed with energy and rich in fiber, vitamins, and minerals.  Raisins are naturally sweet and high in sugar and calories, but they’re beneficial to our health when eaten in moderation.  In fact, raisins can aid digestion, boost iron levels, and keep your bones strong.  Raisins contain healthy vitamins and minerals.  They are also fat-free and cholesterol-free, high in antioxidants, and an excellent source of fiber.  Raisins may help you:

Raisins contain enough sugar to give you a burst of energy and are a great addition to a healthy diet for most people.

For endurance athletes, raisins are a great alternative for expensive sports chews and gels. They offer a quick source of much-needed carbohydrates and can help improve your performance.  A 2011 study found that raisins were just as effective as a brand of sports jelly beans in improving performance for athletes engaging in moderate- to high-intensity endurance exercise.

Fiber: One-half cup of raisins will give you 3.3 grams of fiber or roughly 10 -24% of your daily needs, depending on your age and gender.  Fiber helps aid your digestion by softening and increasing the weight and size of your stool.  Bulkier stools are easier to pass and can help prevent constipation.  Fiber also helps keep you full for longer because it slows down the emptying of your stomach. If you’re trying to lose weight, eating fibrous foods may help.  Fiber also plays a role in cholesterol levels.  Dietary fiber is known to decrease levels of the “bad” low-density lipoprotein (LDL) type of cholesterol.

Iron: Raisins are a good source of iron.  One-half cup of raisins contains 1.3 milligrams of iron. That’s about 7% of the recommended daily amount for most adult females and 16%for adult men.  Iron is important for making red blood cells and helping them carry oxygen to the cells of your body.  You need to eat enough iron in order to prevent iron-deficiency anemia.

Calcium and boron: Raisins have about 45 milligrams of calcium per 1/2-cup serving. This translates to about 4% of your daily needs. Calcium is essential for healthy and strong bones and teeth.  If you’re a postmenopausal woman, raisins are a great snack for you because the calcium helps prevent the development of osteoporosis, a disorder characterized by bone loss that usually occurs as you age.  

To add to that, raisins contain a high amount of the trace element boron. Boron works with vitamin D and calcium to keep your bones and joints healthy.  It also plays a role in treating osteoporosis.

Antioxidants: Raisins are an exceptional source of naturally occurring chemicals called phytonutrients, such as phenols and polyphenols.  These types of nutrients are considered antioxidants.  Antioxidants help remove free radicals from your blood and may prevent damage to your cells and DNA.  This can lead to diseases like cancer, heart disease, and stroke.

Antimicrobial compounds: A 2009 study noted that raisins contain phytochemicals that could promote healthy teeth and gums.  Phytochemicals present in raisins, including oleanolic acid, linoleic acid, and linolenic acid, fight the bacteria in your mouth that lead to cavities.  In other words, eating raisins in place of sugary snack foods can actually keep your smile healthy.

Breakfast Biscuit Sandwiches

Sunday, January 17, 2021

~Total: 1hr, Yield: Makes 10 breakfast biscuits


Ingredients:

Directions

Limes

Wednesday, January 13, 2021

~3 minutes reading time

They’re nutritional powerhouses — high in vitamin C, antioxidants, and other nutrients.  Because limes are loaded with nutrients, they may help boost your immunity, reduce heart disease risk factors, prevent kidney stones, aid iron absorption, and promote healthy skin.  Though small, limes are loaded with nutrients — particularly vitamin C.  One whole, medium lime (67 grams) provides:

Limes also contain small amounts of riboflavin, niacin, folate, phosphorus, and magnesium.

Health benefits of limes: Eating lime fruit or drinking lime juice provides a variety of health benefits.  

Good source of antioxidants: Antioxidants are important compounds that defend your cells against molecules called free radicals.  In high amounts, free radicals can damage your cells, and this damage has been linked to chronic conditions like heart disease, diabetes, and many types of cancer.

Limes are high in active compounds that function as antioxidants in your body, including flavonoids, limonoids, kaempferol, quercetin, and ascorbic acid. 

May boost immunity: Limes are high in vitamin C, a nutrient that may help boost your immune system.  

In test-tube studies, vitamin C helped increase the production of white blood cells, which help protect your body against infections and disease.

In human studies, taking vitamin C helped shorten the duration and severity of colds.  

Also, vitamin C could help wounds recover faster by reducing inflammation and stimulating collagen production.  Collagen is an essential protein that aids wound repair.

Besides vitamin C, limes are also a great source of antioxidants, which help strengthen your immune system by defending cells against free radical damage.

Could promote healthy skin: Limes have several properties that may promote healthy skin.  First, they’re high in vitamin C, which is necessary to make collagen, a protein that keeps your skin firm and strong.  A medium lime (67 grams) provides over 20% of the RDI for this nutrient.  

For instance, one study in over 4,000 women found that those who ate more vitamin C had a lower risk of wrinkles and dry skin as they aged.  

Second, limes are high in antioxidants, which may help combat age-related skin changes.  Oxidative stress is a condition resulting from an imbalance between free radicals and antioxidants in your body.  It can lead to signs of premature aging.

A mouse study found that drinking a citrus drink positively affected some of these signs by reducing wrinkles and increasing collagen production, for example.  

May reduce heart disease risk: Heart disease is the leading cause of death worldwide.  Research shows that limes may reduce several heart disease risk factors.  For starters, limes are high in vitamin C, which may help lower high blood pressure, a major risk factor for heart disease.  Also, vitamin C may protect against atherosclerosis — a disease in which plaque builds up in your arteries, making them too narrow. 

An animal study found that feeding rabbits lime peels and juice helped slow down the progression of atherosclerosis.

May prevent kidney stones: Kidney stones are small mineral crystals that are often painful to pass.  They can form inside your kidneys when your urine is very concentrated or when you have high levels of stone-forming minerals, such as calcium, in your urine.  Citrus fruits like limes are high in citric acid, which may prevent kidney stones by raising levels of citrate and binding stone-forming minerals in the urine.  One study found that people who ate more citrus fruits had a significantly lower risk of kidney stones.  

Increases iron absorption: Iron is an essential nutrient needed to make red blood cells and transport oxygen around your body.  Low blood iron levels can cause iron deficiency anemia.  Signs of iron deficiency anemia include fatigue, trouble breathing during exercise, paleness, and dry skin and hair.  People on a vegan or vegetarian diet are at a greater risk of iron deficiency anemia, as plant-based products contain a form of iron that isn’t as well absorbed as the iron from meat and other animal products.  Foods high in vitamin C, such as limes, may help prevent iron deficiency anemia by improving the absorption of iron from plant-based foods.

For instance, one study in people following a vegetarian diet found that drinking a glass of lemonade (8.5 ounces or 250 ml) alongside a plant-based meal increased iron absorption by up to 70%.  

May lower your risk of certain cancers: Cancer is a disease characterized by abnormal cell growth.  Citrus fruits have compounds that have been linked to a lower risk of certain cancers.  In particular, flavonoids — which act as antioxidants — may help stop the expression of genes that promote cancer progression.  

What’s more, test-tube studies indicate that citrus fruits may suppress the growth or spread of colon, throat, pancreas, breast, bone marrow, lymphomas, and other cancer cells.

Crispy Crab Cakes with Tomato Butter

Saturday, January 9, 2021

~Active: 1 hr., Total: 1hr 10 mins, Yield: 4


Ingredients:

Directions


Suggested Pairing: Bright, chalky Chablis.

Lemons

Tuesday, January 5, 2021

~2 1/2 minutes reading time

Lemons (Citrus limon) are among the world’s most popular citrus fruits.  They grow on lemon trees and are a hybrid of the original citron and lime.  A great source of vitamin C and fiber, lemons contain many plant compounds, minerals, and essential oils.  These yellow fruits also have many potential health benefits.  Eating lemons may lower your risk of heart disease, cancer, and kidney stones.

Nutrition facts: Lemons contain very little fat and protein.  They consist mainly of carbs (10%) and water (88–89%).  A medium lemon provides only about 20 calories.  The nutrients in 1/2 cup (100 grams) of raw, peeled lemon are:

Carbs: The carbohydrates in lemons are primarily composed of fibers and simple sugars, such as glucose, fructose, and sucrose.

Fiber: The main fiber in lemons is pectin.  Soluble fibers like pectin can lower blood sugar levels by slowing down the digestion of sugar and starch.  Dietary fibers are an important part of a healthy diet and linked to numerous health benefits.  

Vitamins and minerals: Lemons provide several vitamins and minerals.

Other plant compounds: Plant compounds are natural bioactive substances found in plants, some of which have powerful health benefits.  The plant compounds in lemons and other citrus fruit may have beneficial effects on cancer, cardiovascular disease, and inflammation.  These are the main plant compounds in lemons:

Many of the plant compounds in lemons are not found in high amounts in lemon juice, so it is recommended to eat the whole fruit — excluding the peel — for maximum benefit.

Health benefits of lemons: Citrus fruits, including lemons, are associated with numerous health benefits.  Their vitamins and fiber, as well as their powerful plant compounds, are likely responsible.

Heart health: Heart disease, including heart attacks and strokes, is the world’s most common cause of death.  Intake of fruits high in vitamin C is linked to reduced heart disease risk.  Low levels of vitamin C in the blood are also associated with increased risk of stroke, especially among those who are overweight or have high blood pressure.  

Intake of isolated fibers from citrus fruits has been shown to decrease blood cholesterol levels, and the essential oils in lemons can protect LDL (bad) cholesterol particles from becoming oxidized.

Recent studies in rats show that the plant compounds hesperidin and diosmin may have beneficial effects on some key risk factors for heart disease.

Prevention of kidney stones: The citric acid in lemons may reduce your risk of kidney stones.  

Some studies have shown that lemon juice and lemonade can be effective at preventing kidney stones, but other studies have found no effect.

Anemia prevention: Anemia is often caused by iron deficiency and most common in pre-menopausal women.  Lemons contain small amounts of iron, but they are a great source of vitamin C and citric acid, which can increase the absorption of iron from other foods.  Because lemons can enhance the absorption of iron from foods, they may help prevent anemia.

Cancer: Lemons may help reduce the risk of many types of cancers, including breast cancer.  This is thought to be due to plant compounds like hesperidin and d-limonene

Grilled Peach and Pineapple Melba Sundaes

Friday, January 1, 2021

~Active: 30 mins, Total: 50 mins, Yield: 6


Ingredients:

Directions

Make-Ahead: The grilled pineapple and peaches can be prepared and refrigerated overnight.

Pears

Monday, December 28, 2020

~4 1/2 minutes reading time

1. Highly nutritious

Pears come in many different varieties. Bartlett, Bosc, and D’Anjou pears are among the most popular, but around 100 types are grown worldwide.  A medium-sized pear (178 grams) provides the following nutrients:

This same serving also provides small amounts of folate, provitamin A, and niacin. Folate and niacin are important for cellular function and energy production, while provitamin A supports skin health and wound healing.  Pears are likewise a rich source of important minerals, such as copper and potassium.  Copper plays a role in immunity, cholesterol metabolism, and nerve function, whereas potassium aids muscle contractions and heart function.  What’s more, these fruits are an excellent source of polyphenol antioxidants, which protect against oxidative damage.  Be sure to eat the whole pear, as the peel boasts up to six times more polyphenols than the flesh.  

2. May promote gut health

Pears are an excellent source of soluble and insoluble fiber, which are essential for digestive health.  These fibers help maintain bowel regularity by softening and bulking up stool.  One medium-sized pear (178 grams) packs 6 grams of fiber — 22% of your daily fiber needs.  Additionally, soluble fibers feed the healthy bacteria in your gut.  As such, they’re considered prebiotics, which are associated with healthy aging and improved immunity.  Notably, fiber may help relieve constipation. 

In a 4-week study, 80 adults with this condition received 24 grams of pectin — the kind of fiber found in fruit — per day. They experienced constipation relief and increased levels of healthy gut bacteria.  

As pear skin contains a substantial amount of fiber, it’s best to eat this fruit unpeeled.  From helping you maintain a healthy weight to reducing your risk of developing type 2 diabetes, eating enough fiber is integral to a well-balanced diet. Not to mention, we're very thankful for the digestive benefits a high-fiber diet provides (fiber makes your poop softer and bulkier, making it easier to go), and we love that we can get over 20 percent of our daily recommended value from a pear.

3. Contain beneficial plant compounds

Pears offer many beneficial plant compounds that give these fruits their different hues.  For instance, anthocyanins lend a ruby-red hue to some pears. These compounds may improve heart health and strengthen blood vessels.  Though specific research on pear anthocyanins is needed, numerous population studies suggest that a high intake of anthocyanin-rich foods like berries is associated with a reduced risk of heart disease.  

Pears with green skin feature lutein and zeaxanthin, two compounds necessary to keep your vision sharp, especially as you age.  Again, many of these beneficial plant compounds are concentrated in the skin.  

4. Have anti-inflammatory properties

Although inflammation is a normal immune response, chronic or long-term inflammation can harm your health.  It’s linked to certain illnesses, including heart disease and type 2 diabetes.  Pears are a rich source of flavonoid antioxidants, which help fight inflammation and may decrease your risk of disease.  

Several large reviews tie high flavonoid intake to a reduced risk of heart disease and diabetes. This effect may be due to these compounds’ anti-inflammatory and antioxidant properties.  What’s more, pears pack several vitamins and minerals, such as copper and vitamins C and K, which also combat inflammation.   

The vitamin C in pears fight off free radicals, which can put your cells under oxidative stress and lead to chronic disease.  This means eating pears, and other foods high in antioxidants, can reduce your risk of developing cancer, diabetes, heart disease, and even neurodegenerative diseases like dementia!

5. May offer anticancer effects

Pears contain various compounds that may exhibit anti-cancer properties.  For example, their anthocyanin and cinnamic acid contents have been shown to fight cancer.

A few studies indicate that diets rich in fruits, including pears, may protect against some cancers, including those of the lung, stomach, and bladder.  

Some population studies suggest that flavonoid-rich fruits like pears may also safeguard against breast and ovarian cancers, making this fruit a particularly smart choice for women.  While eating more fruit may reduce your cancer risk, more research is needed. 

6. Linked to a lower risk of diabetes

Pears — particularly red varieties — may help decrease diabetes risk.

One large study in over 200,000 people found that eating 5 or more weekly servings of anthocyanin-rich fruits like red pears was associated with a 23% lower risk of type 2 diabetes.  

Additionally, a mouse study noted that plant compounds, including anthocyanins, in pear peel exhibited both anti-diabetes and anti-inflammatory effects.

What’s more, the fiber in pears slows digestion, giving your body more time to break down and absorb carbs. This can also help regulate blood sugar levels, potentially helping prevent and control diabetes.  

Even though pears have some natural sugar, their high fiber content ensures your blood sugar won't go soaring after eating one (which makes them a perfect on-the-go snack for people with diabetes).  Plus, their low-glycemic-index means you won't be hungry minutes after snacking on one.

7. May boost heart health

Pears may lower your risk of heart disease.  Their procyanidin antioxidants may decrease stiffness in heart tissue, lower LDL (bad) cholesterol, and increase HDL (good) cholesterol.  The peel contains an important antioxidant called quercetin, which is thought to benefit heart health by decreasing inflammation and reducing heart disease risk factors like high blood pressure and cholesterol levels.  

One study in 40 adults with metabolic syndrome, a cluster of symptoms that increases your heart disease risk, found that eating 2 medium pears each day for 12 weeks lowered heart disease risk factors, such as high blood pressure and waist circumference.  

A large, 17-year study in over 30,000 women revealed that every daily 80-gram portion of fruit decreased heart disease risk by 6–7%.  For context, 1 medium pear weighs around 178 grams.  

Furthermore, regular intake of pears and other white-fleshed fruits is thought to lower stroke risk.  One 10-year study in over 20,000 people determined that every 25 grams of white-fleshed fruit eaten daily decreased stroke risk by 9%.  

According to Harvard Health, eating more fiber-rich foods provides wonderful health benefits. Thought to play a role in decreasing blood pressure and cholesterol, getting enough fiber in your diet decreases your risk of developing heart disease. Since pears are high in fiber and potassium (which helps counteract excess sodium), they're a great snack to incorporate into a heart-healthy diet!

8. May help you lose weight

Pears are low in calories, high in water, & packed with fiber. This combination makes them a weight-loss-friendly food, as fiber and water can help keep you full.

When full, you’re naturally less prone to keep eating.

In one 12-week study, 40 adults who ate 2 pears daily lost up to 1.1 inches (2.7 cm) off their waist circumference.  

Plus, a 10-week study found that women who added 3 pears per day to their usual diet lost an average of 1.9 pounds (0.84 kg). They also saw improvements in their lipid profile, a marker of heart health.

Duck Liver Pâté with Blackberry Jam

Thursday, December 24, 2020

~Active: 1 hr. 20 mins, Total: 7 hrs. 20 mins, Yield: 8


The tartness and texture of the blackberry jam is a nice contrast to the rich, silky pâté. Spoon the leftover blackberry jam on pancakes, waffles, or ice cream.


Ingredients:

DUCK LIVER PÂTÉ

BLACKBERRY CONSERVA

Grilled bread slices and whole-grain mustard, for serving


Directions

Make the duck liver pâté

While pâté chills, make the blackberry conserva


Make-Ahead: Duck liver pâté can be made up to 2 days in advance; blackberry conserva can be made 3 days in advance.


Suggested Pairing: Robust but elegant rosé Champagne.

Plums

Sunday, December 20, 2020

~2 1/2 minutes reading time

1. They Contain Many Nutrients

Plums and prunes are impressively high in nutrients. They contain over 15 different vitamins and minerals, in addition to fiber and antioxidants.  Plums are relatively low in calories, but contain a fair amount of important vitamins and minerals. One plum contains the following nutrients:

Additionally, one plum provides a small amount of B vitamins, phosphorus and magnesium. 

2. Plums and Prunes Are Rich in Antioxidants

Plums and prunes are rich in antioxidants, which are helpful for reducing inflammation and protecting your cells from damage by free radicals.  They are particularly high in polyphenol antioxidants, which have positive effects on bone health and may help reduce the risk of heart disease and diabetes.  

In fact, some studies have shown that plums contain more than twice the amount of polyphenol antioxidants as other popular fruits, such as nectarines and peaches.

Many lab and animal studies have found the polyphenols in plums and prunes to have powerful anti-inflammatory effects, as well as the ability to prevent damage to cells that often leads to disease.

In one test-tube study, the polyphenols in prunes significantly reduced inflammatory markers associated with joint and lung diseases.  Anthocyanins, a specific type of polyphenol, appear to be the most active antioxidants found in plums and prunes.  They may have powerful health effects, including reducing the risk of heart disease and cancer.  

Yet while all of these findings are promising, more human studies are needed.

3. They May Help Lower Your Blood Sugar

Plums have properties that may help with blood sugar control.  Despite being fairly high in carbs, plums and prunes do not appear to cause a substantial rise in blood sugar levels after they’re eaten.  This is attributed to their potential to increase levels of adiponectin, a hormone that plays a role in blood sugar regulation.  

Additionally, the fiber in plums may be partly responsible for their effects on blood sugar. Fiber slows the rate at which your body absorbs carbs after a meal, causing blood sugar to rise gradually, rather than spike.  

What’s more, consuming fruits like plums and prunes is associated with a lower risk of type 2 diabetes.

4. Plums and Prunes May Benefit Heart Health

Consuming plums and prunes on a regular basis may have a protective effect on heart health.  They have been studied for their potential to reduce high blood pressure and cholesterol levels, which are major risk factors for heart disease.

In one study, subjects who drank prune juice and ate three or six prunes each morning for eight weeks were compared to a group that drank only a glass of water on an empty stomach.  Those who consumed the prunes and prune juice had significantly lower blood pressure levels, total cholesterol and “bad” LDL cholesterol than the group that drank water.  

Another study found that men who had been diagnosed with high cholesterol had lower LDL cholesterol levels after consuming 12 prunes daily for eight weeks.  

Several animal studies have produced similar results.

Generally, mice fed dried plum powder and plum juice appear to have lower cholesterol levels and increased “good” HDL cholesterol. However, these results cannot be generalized to humans.  

The positive effects plums and prunes appear to have on heart disease risk factors are likely due to their high content of fiber, potassium and antioxidants.  While the results of these studies are promising, keep in mind that more human research is needed to support the heart-protective effects of plums and prunes.

Sweet & Spicy Double Onion Marmalade and Goat Cheese Rugelach

Wednesday, December 16, 2020

~ Active: 45 mins, Total: 1 hr., Yield: Makes about 30 cookies

Ingredients

Directions

Make Ahead: Dough can be made up to 2 days in advance and stored in refrigerator.

Honeydew 

Saturday, December 12, 2020

~4 minutes reading time

1. Rich in Nutrients

The diverse nutrient profile of honeydew is arguably its most valuable asset.  A wedge of honeydew provides more than half the recommended daily allowance for vitamin C and 

has about 64 calories and 14 grams of natural fruit sugar.  In fact, the various nutrients and plant compounds may be responsible for its many potential health benefits.  A 1-cup (177-gram) serving of honeydew melon provides:

In addition, the honeydew fruit and seeds also contain compounds with strong antioxidant capacity, including beta-carotene (pro-vitamin A), phytoene, quercetin, and caffeic acid.  

2. May Help Reduce Blood Pressure

In general, a diet rich in fruits and vegetables is associated with a reduced risk of high blood pressure and heart disease.  More specifically, it’s well established that a low-sodium diet and an adequate potassium intake can positively influence your blood pressure regulation.  As honeydew melon is a low-sodium and potassium-rich fruit, it may help you maintain healthy blood pressure levels.  If you’re looking to increase your potassium intake, try adding honeydew to your diet. It’s a good source of potassium, with a 1-cup (177-gram) serving providing 12% of the RDI.

3. Contains Nutrients Vital to Bone Health

Honeydew melon contains several nutrients that are vital for repairing and maintaining strong bones, including folate, vitamin K, and magnesium.  

In particular, the melon is a good source of folate — with 1 cup (177 grams) providing 8% of the RDI.  Folate is essential for the breakdown of homocysteine — elevated levels of which have been linked to reduced bone mineral density over time.  Though more research is needed to draw definitive conclusions on the relationship between folate and bone health, eating foods that contain folate, such as honeydew, may promote healthy bones by ensuring homocysteine levels stay within the normal range.  

Vitamin K is involved in the production of a major structural protein in the bone known as osteocalcin. Therefore, adequate vitamin K intake is essential for healthy bones. A serving of honeydew provides 6% of the RDI of this vitamin.

In addition, you can meet about 4% of your daily magnesium needs with one serving of honeydew.  The cells responsible for building and breaking down bone tissue require magnesium to function properly. Thus, magnesium is another nutrient vital for bone health.  

Honeydew also contains small amounts of other bone-supporting nutrients, including calcium, phosphorus, and zinc.  While these nutrients are not highly concentrated in honeydew, adding the fruit to your diet can still support your bone health when paired with a balanced diet that includes a variety of other nutrient-dense foods.

4. May Improve Blood Sugar Control

Some research indicates that eating fruits, such as honeydew melon, regularly may promote healthy blood sugar levels.

A recent seven-year study in half a million people found that those who consumed fresh fruit daily were 12% less likely to develop diabetes, compared to those who rarely ate fruit.  In those participants who already had diabetes at the beginning of the study, eating fruit at least three times per week led to a 13–28% lower risk of experiencing diabetes-related health complications in addition to a 17% lower risk of premature death.  Though honeydew melon contains carbs that can raise your blood sugar temporarily, it also provides fiber and other nutrients that may help improve blood sugar control over time.

5. Rich in Electrolytes and Water

When you think of hydration, the first thing that probably comes to mind is water.  However, to effectively and properly hydrate, your body needs more than that — it needs electrolytes, too.  Honeydew melon is about 90% water and contains electrolytes, such as potassium, magnesium, sodium, and calcium.  This combination of water and nutrients makes honeydew great for hydrating after a workout, during illness, or if you’re just trying to stay hydrated throughout your day.

6. May Support Healthy Skin

Eating honeydew melon may support healthy skin due to its high vitamin C content.  Adequate vitamin C intake is imperative for the proper production of collagen, a major structural protein that’s vital for repairing and maintaining your skin tissue.  Additionally, because vitamin C is a powerful antioxidant, some research indicates that it may protect your skin against sun damage.  Honeydew melon is an excellent source of vitamin C — a single cup (177 grams) provides 53% of the RDI.  Though you can obtain vitamin C from a variety of foods, eating honeydew is an easy way to quickly meet your daily needs — promoting healthy skin in the process.

7. May Boost Your Immune System

Vitamin C is arguably best known for its role in supporting immune function, and honeydew melon is loaded with it.  The human immune system is complex and requires a wide array of nutrients to function properly — vitamin C is a critical component.  In fact, research suggests that adequate intake of dietary vitamin C may both prevent and treat various respiratory and systemic infections, such as pneumonia and the common cold.  A 1-cup (177-gram) serving of honeydew provides over half of the RDI for vitamin C, making it a great food to add to your diet as you prepare for this year’s cold season.  

8. May Promote Proper Digestion

Honeydew melon contains fiber, a nutrient that is well known for improving digestive health.  Adequate intake of dietary fiber slows blood sugar response and promotes bowel regularity and the growth of healthy gut bacteria.  A single cup (177 gram) provides about 1.5 grams or roughly 5% of the RDI for fiber. Though many other fruits contain more fiber per serving, honeydew can still contribute to your daily fiber intake.  In fact, for some people with certain digestive disorders or those who are newly introducing or reintroducing fiber into their diet, a lower-fiber fruit like honeydew may be better tolerated than other high-fiber foods.  

9. May Support Vision and Eye Health

Honeydew melon contains two potent antioxidants: lutein and zeaxanthin.  These carotenoid compounds are well known for supporting eye health and preventing the development of age-related vision loss.  Research indicates that regularly eating foods that contain these antioxidants, such as honeydew melon, may support proper eye function throughout your life.  

Raspberry-Hazelnut Macaroons (Haselnussmakronen)

Tuesday, December 8, 2020

~ Active: 45 mins, Total: 1 hr., Yield: Makes about 30 cookies

Ingredients:

Directions

Make Ahead: The cookies can be stored at room temperature in an airtight container between wax paper for up to 4 days.

Habanero Peppers

Friday, December 4, 2020

~2 1/2 minutes reading time

A native of South and Central America, as well as the Caribbean, habaneros are among the hottest chili peppers there are.  An ordinary habanero typically ranks between 100,000 and 350,000 on the Scoville scale of spiciness; for comparison, a typical jalapeno ranks at 2,500 to 5,000. 

Rich in Capsaicin

As one of the hottest chili peppers, habaneros have a high capsaicin content.  A phytonutrient, capsaicin is a natural anti-inflammatory that can help treat arthritis and headaches.  Capsaicin works as an anti-inflammatory by reducing your body's production of Substance P, which is what causes the swelling and pain that occurs alongside inflammation.  A study published in "Cell Signal" in 2003 confirmed that the capsaicin from hot peppers showed anti-inflammatory properties.  The capsaicin in habanero peppers may also be able to block the activity of nuclear transcription factors which can trigger inflammatory reactions that may lead to premature aging and cancer.  Research shows that people who regularly eat spicy foods – that is, foods rich in capsaicin – live longer than those who don't, and they're less likely to die from cancer, heart disease, and respiratory disease.

Important Nutrients to Note

A 4.5-gram serving of habanero peppers has 15 calories and no fat.  A single serving of habaneros also has 3 milligrams of sodium, 1 gram of protein, 2 grams of sugar, and 4 grams of carbohydrates.  The same size serving also has 1 gram of dietary fiber.  You can rest easy knowing that adding habaneros to a dish for extra flavor will not greatly increase the sodium, fat, or calorie content.

Vitamins and Minerals

A single serving of habaneros has 128 milligrams of potassium, which is a relatively high amount for such a small serving size.  According to "The Herb Society of America's Essential Guide to Growing and Cooking with Herb," habaneros are also high in vitamin C.  Green habaneros, unripe peppers, have a higher vitamin C content than their red and orange counterparts.  A single habanero pepper contains more than 100% of your recommended daily intake of vitamin C.  The same pepper also contains a bit of vitamin A – 9% of your recommended intake – plus 4% of your recommended potassium intake, 3% of your recommended iron intake, and a scant 1% of your recommended daily calcium intake.

May Help Prevent Diabetes

A diet rich in habanero peppers may help regulate insulin levels, especially in people who are already overweight.  A study published in 2006 in the "American Journal of Clinical Nutrition" concluded that capsaicin reduced the likelihood of insulin spikes following a meal.  Scientists concluded that regular capsaicin consumption could help diabetics control their insulin levels.  Since post-meal insulin spikes often lead to Type 2 diabetes, the researchers concluded that regularly eating chili peppers may decrease diabetes risk.  Scientists also found that meals containing capsaicin increased fat oxidation, which may indicate capsaicin's ability to regulate obesity.  However, further study on human subjects is needed.

Decreased Cancer Risk

The capsaicin in habaneros may also prevent cancer.  In the laboratory, scientists have demonstrated that capsaicin can inhibit the growth of prostate cancer cells, and may protect cells from becoming cancerous.  In addition, habaneros contain significant amounts of vitamin C and vitamin A, both of which act as antioxidants, compounds that may decrease the risk of cancer by inhibiting the DNA-damaging effects of free radicals.  Each half-cup serving of habanero peppers provides 300% of the recommended daily allowance of vitamin C and 20% of the RDA of vitamin A.

Cardiovascular Disease Prevention

Researchers at the Chinese University of Hong Kong report that laboratory hamsters fed a high-cholesterol diet had higher LDL, or bad, cholesterol levels and more cholesterol-related arterial plaques than hamsters who were fed the same diet, but supplemented with capsaicin.  The scientists hypothesized that eating chili peppers such as habaneros may lower cholesterol and decrease cardiovascular disease risk, but warned that additional studies and clinical trials were necessary.

November Food Holidays

Monday, November 30, 2020

~6 minutes Reading Time

Did you celebrate all the November food holidays?  Let us help you enjoy your last day of the month with our unique preserves and a little inspiration. 

National Peanut Butter Lovers Month pairs very well with our exotic preserves!

For breakfast along with our jams, smother peanut butter on some toast, waffles, or pancakes, or put a spoonful in your smoothie.  Mixed into yogurt with different kinds of fruit.  For lunch, dip veggies like carrots and celery with peanut butter swirled with marmalade. If you’re having a lazy dinner, slap together a quick PB, jelly, & banana sandwich for a sweet and salty meal that will keep you full for the night.

~Pair peanut butter with our Pear and Chocolate Jam, Pear Honey, Sirop de Liège, Mango Jam, Mai Tai Preserves, Mango, Coconut, and Macadamia Nut Conserve, Mango Peach Jalapeno Jam, Savory Spiced Mango Conserve.

National Raisin Bread Month

~Try it with our Caramel Apple Coffee Jam, Bourbon Bacon Jam, or Maple Bourbon Apple Butter. 

~If you go with our fruity and sweet berry preserves then don't forget to add the cream cheese. 

~Combine it with peanut butter & Monkey Butter

~Top it with Pear Honey

~Add a fried egg and Curried Tomato Marmalade on top

National Fun with Fondue Month

Fondue derives its name from the French word “fondre” which means “to melt.” Three types of fondue have developed over the years and each has a flavor profile all its own.

1. Cheese – The oldest fondue style and believed to have been developed by the Swiss, cheese is versatile. Blend a variety of cheese choices with white wine and dip vegetables, meat, and pieces of bread to have a complete fondue experience.

-Add a teaspoon of our Garlic Jelly to your cheese fondue base and if you're feeling spicy add a teaspoon of our Apple Hot Pepper Jelly!

2. Oil – While the French originally developed this savory fondue option for steak, we are only limited by our imagination. Add seasonings, dipping sauces, and your choice of protein and the fondue celebration begins!

-Lots of our preserves make excellent dipping sauces for you to taste: Sweet & Spicy Double Onion Marmalade, Pineapple Rum Preserves, Raspberry Chipotle Jam, Mountain Dew Jelly, Watermelon Jalapeno Jam,

3. Chocolate – When the United States discovered fondue, they added dessert. Dip fruit, pretzels, or cake bites. There’s really no limit to what we will fondue.

-Chocolate pairs great with orange, so for something more unusual try adding Cranberry Orange Jelly, Orange Cinnamon Marmalade, or Orange Whiskey Marmalade to your fondue.

~For an easier route sample our Pear and Chocolate Jam.  It tastes a great deal like a slice of pear dipped into chocolate fondue!

National Pepper Month

~Try our peppered preserves: Apple Hot Pepper Jelly, Habanero Jelly, Mango Peach Jalapeno Jam, Nectarine Habanero Jam, Raspberry Chipotle Jam, Scotch Bonnet Cherry Jelly, and Watermelon Jalapeño Jam

1.  Blend our Jackaloupe Preserves or Cantaloupe Jam with cucumber, yellow bell pepper, chili + something acidic (vinegar/lime), and olive oil for a quick melon gazpacho with just a hint of sweetness. 

2.  Use our Moscato Wine Jelly to braise broccoli with lemon pepper

3.  Toss cooked pasta in a frying pan with our Mulled Red Wine Jelly, Pecorino Romano cheese, parsley, garlic, and chili peppers. 

4.  Make a sweet and sour type glaze made from our Watermelon Jelly with some balsamic, sriracha, or red pepper flake.  It's good with chicken or lamb, and even fried Brussels sprouts. 

5.  For a savory spin, combine Mai Tai Preserves with your favorite chili pepper and use it as a spicy glaze on grilled chicken.

6.  Make a tropical salsa by combining Kiwi Jam with mango, peppers, honey, lime juice, and cilantro.  Use baked tortilla chips to scoop and enjoy.

7.  Mix our Garlic Jelly with Pepper Jelly for a topping to Fish Tacos.

8.  Check our website for the following peppery recipes: Sweet and Spicy Candied Bacon 3 Ways, Jalapeno Poppers 3 Ways, Pepper Jelly Tartlets, Mini Cheeseball Bombs, Pepper Jelly-Glazed Carrots 2 Ways, Pepper Jelly Pork Sliders, Chicken Kebabs with Peach Chutney, Fish Tacos with Garlic Pepper Jelly, Tenderloin Steak with Pepper Jelly Sauce and Corn Cakes, Latkes with Blueberry Preserves & Apple Chutney and Tofu Scramble, and Quick Stir Fry. 

National Roasting Month

1. Marinate Raspberry Chipotle Jam over a pork roast

2. Mix together 2 tablespoons of Pineapple Jam with 1 tablespoon of butter and 1 tablespoon of Worcestershire sauce over a stovetop for 1-minute stirring until melted.   Brush over beef steak, pork chops, or fish fillets before broiling or grilling.  Pour over chicken in the last few minutes of roasting or broiling.

3. Use Key Lime Marmalade as a substitute for mint jelly with roasted lamb dishes.

4. Enjoy Pear Honey as a basting sauce for chicken, grilled or roasted, or pork.

5. Grill BBQ Chicken With Homemade BBQ Sauce: Mix stone fruit jelly with oil and soy sauce. You've just made a yummy coating for roast chicken.

6. Use Pumpkin Butter to marinate a pork loin all day prior to roasting in the oven. Be sure to pierce the meat all over so that the flavor goes deep into the meat.

7. Tutti Frutti Bramble Jam is amazing with roast meat and cheese.

8. Glaze baked chicken and roast beef with Mulled Red Wine Jelly.

9. Mango, Coconut, & Macadamia Nut Conserve is perfect on a slow-roasted pork loin.

10. Try Berry Jam with roast turkey as a delicious zesty alternative to cranberry sauce.

11. Make chicken roasted with Lemon Marmalade and fresh rosemary mixture slathered underneath its skin

12. Top a pork roast with Mango Jam.

13. Apple Hot Pepper Jelly is a tasty accompaniment to roasts or cold meats.  Melt it, then brush it on the meat before roasting or after grilling as a glaze for chicken, pork, or fish.

14. Serve Bushel of Apples Jelly or Apple Cider Jelly on the side of roast chicken, ham, or roast pork or as a glaze for these meats.

15. Grand Marnier and Ginger Carrot Cake Marmalade makes wonderful roasted carrots and parsnips.  Don’t miss it when preparing sausages, roasted or grilled pork, a vinaigrette for a special salad, and even as frosting on a carrot cake… Yummy!

16. Serve Savory Spiced Mango Conserve with roasted chicken or turkey.

17. Serve Eggplant Cinnamon Jam with roast pork or as a condiment alongside another roasted meat dish.

18. Mix blueberry jam into beef gravy for Sunday night's British roast. 

19. Roasted fruits and mascarpone: Take some fruits such as berries, peaches, or rhubarb (pre-cook the rhubarb) and place them in a baking dish. Whisk 4-5 tablespoons of mascarpone with 1-2 tbsp. of 35% cream (use more mascarpone than cream.  The mixture should not be liquid).  Spread on top of the fruits and bake/roast in the oven for 12-15 minutes. Then top your dish with Blueberry Preserves.

20. Besides turkey, Cranberry Orange Jelly pairs well with roast chicken, ham, or pork chops.  Basted on grilled or roasted poultry

Serve with roasted vegetables. 

21. Mango Peach Jalapeno Jam can be a glaze for grilled or roasted meats. It’s also fabulous on salmon.  Add a spoonful of pepper jelly when roasting veggies (a few minutes before they’re done).

22. Brush Garlic Jelly on roasts or poultry while cooking.  Drizzle over the roast lamb. 

23. Sweet & Spicy Double Onion Marmalade perks up roasted meats or pâté.  Use as a glaze for meats like chicken, roasted ham, and pork, as well as seafood like shrimp.  Top roasted or grilled steak, pork, chicken, and seafood.

24. Bourbon Bacon Jam goes well with roast pork sandwiches.  Add it to slow-roasted cherry tomatoes on a baguette. 

25. Curried Tomato Marmalade is perfect to be served on crostini, alongside roasted pork, beef, chicken, or curry dishes.  Slather it on a pork roast or pork chops.  You can’t miss this jam in bruschetta with creamy cheese, crab cake, roasted chicken, avocado toast, cheesecake,  or even some scrambled eggs.

National Sweet Potato Awareness Month

1. Use Apple Chutney to marinate sweet potatoes and winter squash before roasting

2. Serve Curried Tomato Marmalade with flatbread or grilled pita bread topped with roasted sweet potatoes

3. Add a little bit of Pumpkin Butter into a baked sweet potato

National Spinach and Squash Month

1. Try our Butternut Squash Jam...slather slices of rustic bread with the jam and goat cheese served with a cup of cinnamon tea, as a filling for an Italian crostata, or for a sponge cake, serve with a cheese platter paired with honey, or use as a topping for sandwiches.

2. Puree our Peach Chutney & glaze meat, roasted sweet potatoes, butternut squash, winter squash, etc.  Preheat the oven to 400 F/204 C.  Peel & seed the winter squash or scrub the sweet potatoes clean (no need to peel them).  Chop the potatoes or squash into 1-inch chunks.  Spread a sheet of parchment paper in a roasting pan.  In a large bowl, combine the veggies with the Peach Chutney, using about 1/4 cup chutney per 2 pounds of vegetables. Transfer to the roasting pan & spread into an even layer.  Roast until the sweet potatoes or squash are tender, about 30 to 40 minutes.

3. Use our Habanero Jelly or Key Lime Marmalade to make a balsamic vinaigrette dressing and serve over a nice spinach salad

4. Add Bourbon Bacon Jam to roasted vegetables like butternut squash or sweet potatoes.  This jam is the jam, with roasted meats, chicken, duck, or even vegetables, such as roasted squash or eggplant.

5. Use our Savory Spiced Mango Conserve glaze for meat, roasted sweet potatoes, butternut squash, etc.

Onions 

Thursday, November 26, 2020

~5 minutes Reading Time

The medicinal properties of onions have been recognized since ancient times, when they were used to treat ailments like headaches, heart disease and mouth sores.

1. Packed With Nutrients

Onions are nutrient-dense, meaning they’re low in calories but high in vitamins and minerals.  One medium onion has just 44 calories but delivers a considerable dose of vitamins, minerals, and fiber.  

This vegetable is particularly high in vitamin C, a nutrient involved in regulating immune health, collagen production, tissue repair, and iron absorption.  Vitamin C also acts as a powerful antioxidant in your body, protecting your cells against damage caused by unstable molecules called free radicals.  An antioxidant, this vitamin is needed for immune function and maintenance of skin and hair. 

Onions are also rich in B vitamins, including folate (B9) and pyridoxine (B6) — which play key roles in metabolism, red blood cell production, and nerve function.  A water-soluble B vitamin, folate is essential for cell growth and metabolism and especially important for pregnant women.   Found in most foods, Vitamin B6 is involved in the formation of red blood cells.  

Lastly, they’re a good source of potassium, a mineral which many people are lacking.  In fact, the average potassium intake of Americans is just over half the recommended daily value (DV) of 4,700 mg.  Normal cellular function, fluid balance, nerve transmission, kidney function, and muscle contraction all require potassium.  This essential mineral can have blood-pressure-lowering effects and is important for heart health.  

2. May Benefit Heart Health

Onions contain antioxidants and compounds that fight inflammation, decrease triglycerides, and reduce cholesterol levels — all of which may lower heart disease risk.  Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.  Quercetin is a flavonoid antioxidant that’s highly concentrated in onions. Since it’s a potent anti-inflammatory, it may help decrease heart disease risk factors, such as high blood pressure.  

A study in 70 overweight people with high blood pressure found that a dose of 162 mg per day of quercetin-rich onion extract significantly reduced systolic blood pressure by 3–6 mmHg compared to a placebo.  

Onions have also been shown to decrease cholesterol levels.

A study in 54 women with polycystic ovarian syndrome (PCOS) found that consuming large amounts of raw red onions (40–50 grams/day if overweight and 50–60 grams/day if obese) for eight weeks reduced total and “bad” LDL cholesterol compared to a control group.  

Additionally, evidence from animal studies supports that onion consumption may reduce risk factors for heart disease, including inflammation, high triglyceride levels, and blood clot formation.

3. Loaded With Antioxidants

Antioxidants are compounds that inhibit oxidation, a process that leads to cellular damage and contributes to diseases like cancer, diabetes, and heart disease.  Onions are an excellent source of antioxidants. In fact, they contain over 25 different varieties of flavonoid antioxidants.  

Red onions, in particular, contain anthocyanins — special plant pigments in the flavonoid family that give red onions their deep color.

Multiple population studies have found that people who consume more foods rich in anthocyanins have a reduced risk of heart disease.  For example, a study in 43,880 men showed that habitual intakes as high as 613 mg per day of anthocyanins were correlated to a 14% lower risk of nonfatal heart attacks.  

Similarly, a study in 93,600 women observed that those with the highest intake of anthocyanin-rich foods were 32% less likely to experience a heart attack than women with the lowest intake.  

Additionally, anthocyanins have been found to protect against certain types of cancer and diabetes.  

4. Contain Cancer-Fighting Compounds

Eating vegetables of the Allium genus like garlic and onions has been linked to a lower risk of certain cancers, including stomach, colorectal, breast, and prostate.  Cancer is a common disease, characterized by uncontrolled cell growth. It is one of the world’s leading causes of death.

A review of 26 studies showed that people who consumed the highest amount of allium vegetables were 22% less likely to be diagnosed with stomach cancer than those who consumed the least amount.  

Moreover, a review of 16 studies in 13,333 people demonstrated that participants with the highest onion intake had a 15% reduced risk of colorectal cancer compared to those with the lowest intake.  

These cancer-fighting properties have been linked to the sulfur compounds and flavonoid antioxidants found in allium vegetables.  For example, onions provide a sulfur-containing compound that has been shown to decrease tumor development and slow the spread of ovarian and lung cancer in test-tube studies.  Onions also contain fisetin and quercetin, flavonoid antioxidants that may inhibit tumor growth.  

5. Help Control Blood Sugar

Eating onions may help control blood sugar, which is especially significant for people with diabetes or prediabetes.  Type 2 diabetes is a common disease, characterized primarily by high blood sugar levels.  Raw onions may help control both type 1 and 2 diabetes, but more research is needed.  

A study in 42 people with type 2 diabetes demonstrated that eating 3.5 ounces (100 grams) of fresh red onion reduced fasting blood sugar levels by about 40 mg/dl after four hours.  

Additionally, multiple animal studies have shown that onion consumption may benefit blood sugar control.  A study showed that diabetic rats fed food containing 5% onion extract for 28 days experienced decreased fasting blood sugar and had substantially lower body fat than the control group.  

Specific compounds found in onions, such as quercetin and sulfur compounds, possess antidiabetic effects.  These are mainly sulfides and polysulfides, which may protect against cancer.  For example, quercetin has been shown to interact with cells in the small intestine, pancreas, skeletal muscle, fat tissue, and liver to control whole-body blood sugar regulation.  It may lower blood pressure and improve heart health.  

Thiosulfinates: These sulfur-containing compounds may inhibit the growth of harmful microorganisms and prevent the formation of blood clots

6. May Boost Bone Density

Though dairy gets much of the credit for boosting bone health, many other foods, including onions, may help support strong bones.  Osteoporosis is a common health problem, especially in postmenopausal women. A healthy diet is one of the main preventive measures.  

Animal studies reveal that onions protect against bone deterioration and may even increase bone mass.  

A study in 24 middle-aged and postmenopausal women showed that those who consumed 3.4 ounces (100 ml) of onion juice daily for eight weeks had improved bone mineral density and antioxidant activity compared to a control group.  

Another study in 507 perimenopausal and postmenopausal women found that those who ate onions at least once a day had a 5% greater overall bone density than individuals who ate them once a month or less.  Plus, the study demonstrated that older women who most frequently ate onions decreased their risk of hip fracture by more than 20% compared to those who never ate them.  It’s believed that onions help reduce oxidative stress, boost antioxidant levels, and decrease bone loss, which may prevent osteoporosis and boost bone density.  

7. Have Antibacterial Properties

Onions can fight potentially dangerous bacteria, such as Escherichia coli (E. coli), Pseudomonas aeruginosa, Staphylococcus aureus (S. aureus), and Bacillus cereusFurthermore, onion extract has been shown to inhibit the growth of Vibrio cholerae, a bacteria that is a major public health concern in the developing world.  Quercetin extracted from onions seems to be a particularly powerful way to fight bacteria.

A test-tube study demonstrated that quercetin extracted from yellow onion skin successfully inhibited the growth of Helicobacter pylori (H. pylori) and Methicillin-resistant Staphylococcus aureus (MRSA).  H. pylori is a bacteria associated with stomach ulcers and certain digestive cancers, while MRSA is an antibiotic-resistant bacteria that causes infections in different parts of the body.  

Another test-tube study found that quercetin damaged the cell walls and membranes of E. coli and S. aureus.

8. May Boost Digestive Health

Onions are a rich source of fiber and prebiotics, which are necessary for optimal gut health.  Prebiotics are nondigestible types of fiber that are broken down by beneficial gut bacteria.  Gut bacteria feed on prebiotics and create short-chain fatty acids — including acetate, propionate, and butyrate.  

Research has shown that these short-chain fatty acids strengthen gut health, boost immunity, reduce inflammation, and enhance digestion.  

Additionally, consuming foods rich in prebiotics helps increase probiotics, such as Lactobacillus and bifidobacteria strains, which benefit digestive health.  A diet rich in prebiotics may help improve the absorption of important minerals like calcium, which may improve bone health.  Onions are particularly rich in the prebiotics inulin and fructooligosaccharides. These help increase the number of friendly bacteria in your gut and improve immune function.  

Halloumi and Stone Fruit Jam Sandwich

Sunday, November 22, 2020

Makes 1 Sandwich

Ingredients:

Directions:

Carrots

Wednesday, November 18, 2020

~3 minutes Reading Time

The carrot is a root vegetable often claimed to be the perfect health food.  It is crunchy, tasty, and highly nutritious.  Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidantsThey also have a number of health benefits.  They’re a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health.  What’s more, their carotene antioxidants have been linked to a reduced risk of cancer.  Orange carrots get their bright color from beta carotene, an antioxidant that your body converts into vitamin A.

Nutrition facts

Carrots’ water content ranges from 86–95%, and the edible portion consists of around 10% carbsCarrots contain very little fat and proteinThe nutrition facts for two small-to-medium raw carrots (100 grams) are:

Carbs

Carrots are mainly composed of water and carbs.  The carbs consist of starch and sugars, such as sucrose and glucoseThey are also a relatively good source of fiber, with one medium-sized carrot (61 grams) providing 2 grams.  Carrots often rank low on the glycemic index (GI), which is a measure of how quickly foods raise blood sugar after a meal.  Their GI ranges from 16–60 — lowest for raw carrots, a little higher for cooked ones, and highest for puréedEating low-glycemic foods is linked to numerous health benefits and considered particularly beneficial for people with diabetes.  

Fiber

Pectin is the main form of soluble fiber in carrotsSoluble fibers can lower blood sugar levels by slowing down your digestion of sugar and starch.  They can also feed the friendly bacteria in your gut, which may lead to improved health and decreased risk of diseaseWhat’s more, certain soluble fibers can impair the absorption of cholesterol from your digestive tract, lowering blood cholesterolThe main insoluble fibers in carrots are cellulose, hemicellulose, and lignin. Insoluble fibers may reduce your risk of constipation and promote regular bowel movements.  

Vitamins and minerals

Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6.

Other plant compounds

Carrots offer many plant compounds, including carotenoids.  These are substances with powerful antioxidant activity that have been linked to improved immune function and reduced risk of many illnesses, including heart disease, various degenerative ailments, and certain types of cancer.  

Reduced risk of cancer

Diets rich in carotenoids may help protect against several types of cancer.  This includes prostate, colon, and stomach cancersWomen with high circulating levels of carotenoids may also have a reduced risk of breast cancerDated research suggested that carotenoids could protect against lung cancer, but newer studies have not identified a correlation.  

Lower blood cholesterol

High blood cholesterol is a well-known risk factor for heart disease.  Intake of carrots has been linked to lower cholesterol levels.  

Weight loss

As a low-calorie food, carrots can increase fullness and decrease calorie intake in subsequent mealsFor this reason, they may be a useful addition to an effective weight loss diet.

Eye health

Individuals with low vitamin A levels are more likely to experience night blindness, a condition that may diminish by eating carrots or other foods rich in vitamin A or carotenoidsCarotenoids may also cut your risk of age-related macular degeneration.

Grilled Strawberry & Cream Cheese Stuffed Waffle Sandwiches 

Saturday, November 14, 2020

~ YIELD: 4–6 servings, ACTIVE TIME: 10 minutes, TOTAL TIME: 10 minutes

Ingredients:

Directions:

Zucchini

Tuesday, November 10, 2020

~4 minutes Reading Time

Zucchini, also known as courgette, is a summer squash in the Cucurbitaceae plant family, alongside melons, spaghetti squash, and cucumbers.  Although zucchini is often considered a vegetable, it is botanically classified as a fruit. It occurs in several varietiesWhile squashes originated in the Americas, this particular variety was first developed in the early 1800s in ItalyZucchini has been used in folk medicine to treat colds, aches, and various health conditions. However, not all of its uses are backed by science.

1. Rich in Many Nutrients

Zucchini is rich in several vitamins, minerals, and other beneficial plant compounds.  One cup (223 grams) of cooked zucchini provides:

It also contains small amounts of iron, calcium, zinc, and several other B vitamins.  In particular, its ample vitamin A content may support your vision and immune system.  Raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient which tends to be reduced by cooking.

2. High in Antioxidants

Zucchini is also rich in antioxidants.  Antioxidants are beneficial plant compounds that help protect your body from damage by free radicals.  Carotenoids — such as lutein, zeaxanthin, and beta-carotene — are particularly plentiful in zucchiniThese may benefit your eyes, skin, and heart, as well as offer some protection against certain types of cancer, such as prostate cancerResearch indicates that the skin of the plant harbors the highest levels of antioxidants.  Yellow zucchinis may contain slightly higher levels than light green ones.  

3. Contributes to Healthy Digestion

Zucchini may promote healthy digestion in several ways.  For starters, it’s rich in water, which can soften stools.  This makes them easier to pass and reduces your chances of constipationZucchini also contains both soluble and insoluble fiber.  Insoluble fiber adds bulk to stools and helps food move through your gut more easily, further reducing constipation risk.  This benefit is compounded if you have enough fluids in your dietMeanwhile, soluble fiber feeds the beneficial bacteria living in your gut.  In turn, these friendly bacteria produce short-chain fatty acids (SCFAs) that nourish your gut cellsWhat’s more, SCFAs may help reduce inflammation and symptoms of certain gut disorders, such as irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.  

4. May Reduce Blood Sugar Levels

Zucchini may help lower blood sugar levels in people with type 2 diabetes.  At 3 grams of carbs per cooked cup (232 grams), zucchini provides a great low-carb alternative to pasta for those looking to reduce carb intake. It can be spiralized or sliced to replace spaghetti, linguini, or lasagna noodles in dishes.  Low-carb diets can significantly lower blood sugar and insulin levels, both of which may keep blood sugar levels stable and reduce the need for medication in people with type 2 diabetesWhat’s more, zucchini’s fiber helps stabilize blood sugar, preventing levels from spiking after meals.  Diets rich in fiber from fruits and vegetables — including zucchini — are consistently linked to a lower risk of type 2 diabetesThe fiber found in zucchini may also help increase insulin sensitivity, which can help stabilize blood sugar as wellAdditionally, animal studies note that zucchini peel extract may help reduce blood sugar and insulin levels. This may be due to the skin’s potent antioxidantsHowever, human research is needed before strong conclusions can be made.

5. May Improve Heart Health

Zucchini may also contribute to heart health.  Its high fiber content may be largely responsible.  Observational studies show that people who eat more fiber have a lower risk of heart diseasePectin, one type of soluble fiber found in zucchini, appears particularly effective at reducing total and “bad” LDL cholesterol levels.  

In a review of 67 studies, consuming as little as 2–10 grams of soluble fiber per day for around 1–2 months reduced, on average, total cholesterol by 1.7 mg/dl and “bad” LDL cholesterol by 2.2 mg/dlZucchini is also rich in potassium, which may help reduce high blood pressure by dilating your blood vessels.  Healthier blood pressure is linked to a lower risk of heart disease and strokeMoreover, diets rich in carotenoids — likewise found in zucchini — appear particularly protective against heart disease. 

6. May Strengthen Your Vision

Adding zucchini to your diet may aid your vision.  That’s partly because zucchini is rich in vitamin C and beta-carotene — two nutrients important for eye healthZucchini also contains the antioxidants lutein and zeaxanthin

Research shows that these antioxidants can accumulate in your retina, improving your vision and reducing your risk of age-related eye diseasesThis may include a lower risk of macular degeneration, which is the leading cause of irreversible vision loss in older adultsIn addition, diets high in lutein and zeaxanthin may also lower your likelihood of developing cataracts, a clouding of the lens which can lead to poor eyesight.  

7. May Aid Weight Loss

Regular consumption of zucchini may help you lose weight.  This fruit is rich in water and has a low calorie density, which may help you feel fullIts fiber content may also reduce hunger and keep your appetite at bay.  

Moreover, studies consistently link high fruit and vegetable intake to weight loss and a slower rate of weight gain over timeWhat’s more, intake of non-starchy, dark green or yellow vegetables — with similar nutrition profiles to zucchini — appears particularly beneficial to weight loss.  

8. Bone Health 

Zucchini is rich in the antioxidants lutein and zeaxanthin, as well as vitamin K and magnesium, all of which can help strengthen bones 

9. Anticancer Effects

Test-tube and animal studies indicate that zucchini extracts may help kill or limit the growth of certain cancer cells. However, human research is needed

10. A healthy Prostate

Animal research shows that zucchini seed extracts may help limit prostatic hyperplasia, an enlargement of the prostate that commonly causes urinary and sexual difficulties in older men.

11. Thyroid Function

Testing in rats reveals that zucchini peel extracts may help keep thyroid hormone levels stable. That said, research in humans is needed 

Habanero Jelly Shrimp Tacos 

Friday, November 6, 2020

~ Yield: 12 SERVINGS, Prep time: 35 MINUTES, Cook time: 10 MINUTES, Total time: 45 MINUTES

Ingredients:

FOR THE MARINADE

FOR THE SLAW 

FOR THE AVOCADO CORN MIXTURE

FOR THE CILANTRO LIME CREAM

Directions:

NOTES

PREPPING THE SHRIMP:

IS MY SHRIMP COOKED?

Cucumber

Monday, November 2, 2020

~3 minutes Reading Time

Though commonly thought to be a vegetable, cucumber is actually a fruit.

It’s high in beneficial nutrients, as well as certain plant compounds and antioxidants that may help treat and even prevent some conditions.

Also, cucumbers are low in calories and contain a good amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.

1. It’s High in Nutrients

Cucumbers are low in calories but high in many important vitamins and minerals.  One 11-ounce (300-gram) unpeeled, raw cucumber contains the following (1):

Additionally, cucumbers have a high water content.  In fact, cucumbers are made up of about 96% water.  To maximize their nutrient content, cucumbers should be eaten unpeeled. Peeling them reduces the amount of fiber, as well as certain vitamins and minerals.

2. It Contains Antioxidants

Antioxidants are molecules that block oxidation, a chemical reaction that forms highly reactive atoms with unpaired electrons known as free radicals.  The accumulation of these harmful free radicals can lead to several types of chronic illnessIn fact, oxidative stress caused by free radicals has been associated with cancer and heart, lung, and autoimmune diseasesFruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions.  

One study measured the antioxidant power of cucumber by supplementing 30 older adults with cucumber powder.  At the end of the 30-day study, cucumber powder caused a significant increase in several markers of antioxidant activity and improved antioxidant statusHowever, it’s important to note that the cucumber powder used in this study likely contained a greater dose of antioxidants than you would consume in a typical serving of cucumber.

Another test-tube study investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, which are two groups of compounds that are especially effective at blocking harmful free radicals

3. It Promotes Hydration

Water is crucial to your body’s function, playing numerous important rolesIt is involved in processes like temperature regulation and the transportation of waste products and nutrientsIn fact, proper hydration can affect everything from physical performance to metabolismWhile you meet the majority of your fluid needs by drinking water or other liquids, some people may get as much as 40% of their total water intake from foodFruits and vegetables, in particular, can be a good source of water in your diet.  

In one study, hydration status was assessed and diet records were collected for 442 children.  They found that increased fruit and vegetable intake was associated with improvements in hydration statusBecause cucumbers are composed of about 96% water, they are especially effective at promoting hydration and can help you meet your daily fluid needs

4. It May Aid in Weight Loss

Cucumbers could potentially help you lose weight in a few different ways.  First of all, they are low in calories.  Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 caloriesThis means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.  Cucumbers can add freshness and flavor to salads, sandwiches, and side dishes and may also be used as a replacement for higher calorie alternatives.  Furthermore, the high water content of cucumbers could aid in weight loss as well.  One analysis looked at 13 studies including 3,628 people and found that eating foods with high water and low calorie contents was associated with a significant decrease in body weight.  

5. It May Lower Blood Sugar

Several animal and test-tube studies have found that cucumbers may help reduce blood sugar levels and prevent some complications of diabetes.

One animal study examined the effects of various plants on blood sugar. Cucumbers were shown to effectively reduce and control blood sugar levels.  

Another animal study induced diabetes in mice and then supplemented them with cucumber peel extract. Cucumber peel reversed most of the diabetes-associated changes and caused a decrease in blood sugar.  

In addition, one test-tube study found that cucumbers may be effective at reducing oxidative stress and preventing diabetes-related complications.  

However, the current evidence is limited to test-tube and animal studies.  Further research is needed to determine how cucumbers may affect blood sugar in humans. 

6. It Could Promote Regularity

Eating cucumbers may help support regular bowel movements.  Dehydration is a major risk factor for constipation, as it can alter your water balance and make the passage of stool difficultCucumbers are high in water and promote hydration.  Staying hydrated can improve stool consistency, prevent constipation and help maintain regularityMoreover, cucumbers contain fiber, which helps regulate bowel movements.  In particular, pectin, the type of soluble fiber found in cucumbers, can help increase bowel movement frequency.  

One study had 80 participants supplement with pectin.  It found that pectin sped up the movement of the intestinal muscles, all while feeding the beneficial bacteria in the gut that improve digestive health.  

Tutti Frutti Tarragon Vinaigrette

Thursday, October 29, 2020

~ READY IN: 15 mins, SERVES: 32

Ingredients:

Directions:

Put all ingredients into a LARGE container and continue to blend using an immersion blender until all ingredients have blended together well.

OR

 Combine all ingredients except the oils in a food processor until combined. Slowly add oil until well blended.

This dressing will store refrigerated for several weeks but will need to be re-stirred before using due to a slight separation of the oil.

Pumpkin

Sunday, October 25, 2020

~2 1/2 minutes Reading Time

Pumpkin has a range of fantastic benefits, including being one of the best-known sources of beta carotene.

Beta carotene is a powerful antioxidant that gives orange vegetables and fruits their vibrant color. The body converts any ingested beta carotene into vitamin A.

Consuming foods with high volumes of beta carotene may have the following benefits:

Many studies have suggested that eating more plant foods, such as pumpkin, decreases the risk of obesity and overall mortality. It can also help a person avoid diabetes and heart disease, promote a healthy complexion and hair, increase energy, and a healthy body mass index (BMI).

Research has demonstrated the following health benefits:

Regulating blood pressure

Eating pumpkin is good for the heart. The fiber, potassium, and vitamin C content in pumpkin all support heart health.  

Results of a 2017 study of 2,722 participants suggested that consuming enough potassium may be almost as important as decreasing sodium in the treatment of high blood pressure.

High blood pressure is a risk factor for cardiovascular disease (CVD). Typically, reducing sodium intake involves eating meals that contain little or no salt.

According to the National Institutes of Health (NIH) Office of Dietary Supplements, consuming more potassium may also reduce the risk of other types of CVD.

More research is necessary to confirm the effects of pumpkin consumption on stroke and CVD risk.

Reducing the risk of cancer

A 2016 study suggests a positive relationship between a diet rich in beta carotene and tumor suppression in prostate cancer.

The results of a 2014 cross-sectional study also show that beta carotene slowed the development of colon cancer in a Japanese population.

Preventing and controlling diabetes

Including pumpkin in the diet may help people control diabetes and their blood sugar levels.

A 2019 study shows that a combination of two plant extracts, one of which was pumpkin polysaccharides, brought down blood sugar levels in mice.

Although the study did not involve humans, the research shows some potential for these plant compounds to limit type 2 diabetes.

Due to their impact on blood sugar, scientists may be able to rework them into an antidiabetic medication, though further studies are necessary.

Protects against age-related eye problems

Pumpkins contain a wealth of antioxidants. Vitamin C, vitamin E, and beta carotene support eye health and prevent degenerative damage in older adults.

The National Eye Institute conducted a clinical trial in 2019 called the Age-Related Eye Disease Study (AREDS).

The results showed that high doses of vitamin C, vitamin E, and beta carotene had links to a significantly reduced risk of age-related macular degeneration.

Nutrition

According to the United States Department of Agriculture’s FoodData Central database, 1 cup or 245 grams (g) of cooked, boiled, or drained pumpkin, without salt, contains:

Pumpkin also provides a range of essential vitamins and minerals, including:

Pumpkins are a fantastic source of fiber. The recommended intake of fiber is between 25 g and 38 g per day for adults.  Fiber slows the rate of sugar absorption into the blood, promotes regular bowel movements, and smooths digestion. A healthful fiber intake can also help reduce the risk of colon cancer.  With nearly 3 g of fiber in I cup of cooked, fresh pumpkin, and more than 7 g in canned pumpkin, adding pumpkin to a daily diet can help a person increase their fiber intake.

Tenderloin Steak with Pepper Jelly Sauce and Corn Cakes 

Wednesday, October 21, 2020

Servings: Serves 4, Prep Time: 20 minutes, Cook Time: 12 minutes

Ingredients:

Directions:

Corn Cakes

In a large bowl, combine flour, sugar, corn, cornmeal, baking powder, and salt. Mix well with a fork and make a well in the center. In a small bowl, whisk together milk, honey, oil, and egg. Pour mixture into center of dry ingredients and mix until just blended. Do not over mix! Heat a pan or griddle and grease with a little oil. Add ¼ cup batter per cake to the griddle and cook 2 minutes per side, till puffed and golden. Serve immediately.

To serve: Place a corn cake and steak in the center of the plate, and top with a large scoop of Pepper Jelly. Allow to melt slightly and serve!

Corn

Saturday, October 17, 2020

~3 minutes Reading Time

Sweet corn is loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision. Besides helping with weight loss, the insoluble fiber in corn feeds good bacteria in your gut, which aids in digestion and helps keep you regular. Throw in a healthy amount of B vitamins, plus iron, protein and potassium, and you've got one sweet package. 

Cooking sweet corn actually boosts its benefits. In a Cornell study, researchers found that while sweet corn loses vitamin C during cooking, its antioxidant activity increases. Studies show eating foods high in antioxidants can help lower your risk of heart disease as well as Alzheimer's disease, cataracts and other health problems linked to aging. Cooked sweet corn also has a surprising amount of ferulic acid, a type of compound that helps fight cancer.  

Nutrition facts

Here are the nutrition facts for 3.5 ounces (100 grams) of boiled yellow corn

Carbs

Like all cereal grains, corn is primarily composed of carbs.  Starch is its main carb, comprising 28–80% of its dry weight. Corn also provides small amounts of sugar (1–3%).  

Sweet corn, or sugar corn, is a special, low-starch variety with higher sugar content, at 18% of the dry weight. Most of the sugar is sucroseDespite the sugar in sweet corn, it is not a high-glycemic food, ranking low or medium on the glycemic index (GI).

Fiber

Corn contains a fair amount of fiber.  One medium bag (112 grams) of cinema popcorn boasts approximately 16 grams of fiber.  This is 42% and 64% of the Daily Value (DV) for men and women, respectively. While the fiber content of different types of corn varies, it’s generally around 9–15% of the dry weightThe predominant fibers in corn are insoluble ones, such as hemicellulose, cellulose, and lignin

Protein

Corn is a decent source of protein.  Depending on the variety, the protein content ranges from 10–15%The most abundant proteins in corn are known as zeins, accounting for 44–79% of the total protein contentOverall, the protein quality of zeins is poor because they lack some essential amino acidsZeins have many industrial applications, as they’re used in the production of adhesives, inks, and coatings for pills, candy, and nuts.

Vitamins and minerals

Corn may contain a fair amount of several vitamins and minerals. Notably, the amount is highly variable depending on the corn type.  In general, popcorn is rich in minerals, whereas sweet corn is higher in many vitamins.

Other plant compounds

Corn contains a number of bioactive plant compounds, some of which may boost your health.  In fact, corn boasts higher amounts of antioxidants than many other common cereal grains:

Health benefits

Regular whole-grain intake may have a number of health benefits.  As a good source of lutein and zeaxanthin, corn may help maintain your eye health. What’s more, it doesn’t promote diverticular disease, as previously thought. On the contrary, it seems to be protective. 

Eye health

Macular degeneration and cataracts are among the world’s most common visual impairments and major causes of blindnessInfections and old age are among the main causes of these diseases, but nutrition may also play a significant role.  Dietary intake of antioxidants, most notably carotenoids like zeaxanthin and lutein, may boost eye healthLutein and zeaxanthin are the predominant carotenoids in corn, accounting for approximately 70% of the total carotenoid content. However, their levels are generally low in white cornCommonly known as macular pigments, these compounds exist in your retina, the light-sensitive inner surface of your eye, where they protect against oxidative damage caused by blue lightHigh levels of these carotenoids in your blood are strongly linked to a reduced risk of both macular degeneration and cataracts.  

Observational studies likewise suggest that high dietary intake of lutein and zeaxanthin may be protective, but not all studies support this.  

One study in 356 middle-aged and older adults found a 43% reduction in the risk of macular degeneration in those with the highest intake of carotenoids, especially lutein and zeaxanthin, compared to those with the lowest intake.  

Salmon with Cranberry Pistachio Sauce

Tuesday, October 13, 2020

Prep Time: 20 minutes, Cook Time: 30 minutes, Total Time: 50 minutes, Servings: 2 people

Ingredients:

Salmon

Celeriac Mash

Directions:

Salmon

Celeriac Mash

Eggplant

Friday, October 9, 2020

~2 minutes Reading Time

A serving of eggplant can provide at least 5% of a person’s daily requirement of fiber, copper, manganese, B-6, and thiamine.  It also contains other vitamins and minerals.

In addition, eggplants are a source of phenolic compounds that act as antioxidants.  Antioxidants are molecules that help the body eliminate free radicals — unstable molecules that can damage cells if they accumulate in large amounts.  Foods that contain antioxidants may help prevent a range of diseases.  Among the antioxidants in eggplants are anthocyanins, including nasunin, lutein, and zeaxanthin.

Heart health

The fiber, potassium, vitamin C, vitamin B-6, and antioxidants in eggplants all support heart health.

A review published in 2019 suggested that eating foods containing certain flavonoids, including anthocyanins, helps reduce inflammatory markers that increase the risk of heart disease.

A 2013 study found that middle-aged women who consumed more than 3 servings a week of blueberries and strawberries — good sources of anthocyanins — had a 32% lower associated risk of heart disease than those who consumed fewer of these fruits.

In another investigation, researchers concluded that women with a high intake of anthocyanins appeared to have significantly lower blood pressure and less stiffening of the arteries than those who ate fewer of these compounds.

Blood cholesterol

Eggplant contains fiber, and this may benefit cholesterol levels. A cup of cooked eggplant cubes, weighing 96 grams (g), contains around 2.4 g of fiber.

Results of a 2014 study in rodents indicated that chlorogenic acid, a primary antioxidant in eggplants, may decrease levels of low density lipoprotein, or “bad,” cholesterol and reduce the risk of nonalcoholic fatty liver disease.

Cancer

The polyphenols in eggplant may help protect the body from cancer.  Anthocyanins and chlorogenic acid protect cells from damage caused by free radicals.  In the long term, this may help prevent tumor growth and the spread of cancer cells.  Anthocyanins may help achieve this by preventing new blood vessels from forming in the tumor, reducing inflammation, and blocking the enzymes that help cancer cells spread.

Cognitive function

Findings of animal studies suggest that nasunin, an anthocyanin in eggplant skin, may help protect brain cell membranes from damage caused by free radicals.  Nasunin also helps transport nutrients into cells and move waste out.  Anthocyanins also help prevent neuroinflammation and facilitate blood flow to the brain.  This could help prevent memory loss and other aspects of age-related mental decline.  Lab experiments have indicated that nasunin may reduce the breakdown of fats in the brain, a process that can cause cell damage.

Weight management

Dietary fiber can help people manage their weight.  A person who follows a high-fiber diet is less likely to overeat, as fiber can help a person feel fuller for longer.  Eggplants contain fiber and are low in calories — they can contribute to a healthful, low-calorie diet.  However, eggplant can absorb a lot of oil during frying.  Anyone looking to lose weight should prepare it a different way, such as by grilling or air-frying it.

Eye health

Eggplant also contains the antioxidants lutein and zeaxanthin.  Lutein appears to play a role in eye health, and it may help prevent age-related macular degeneration, which can lead to vision loss in older people.

Spicy Cocktail 

Monday, October 5, 2020

Ingredients:

Put all together, Shake, Strain, and Finish with ice.

Coffee

Thursday, October 1, 2020

~4 1/2 minutes Reading Time

Coffee is highly popular around the globe and boasts a number of impressive health benefits.  Not only can your daily cup of joe help you feel more energized, burn fat, and improve physical performance, it may also lower your risk of several conditions, such as type 2 diabetes, cancer and Alzheimer’s and Parkinson’s disease.  In fact, coffee may even boost longevity.

1. Can Improve Energy Levels and Make You Smarter

Coffee can help people feel less tired and increase energy levels.  That’s because it contains a stimulant called caffeine — the most commonly consumed psychoactive substance in the worldAfter you drink coffee, the caffeine is absorbed into your bloodstream.  From there, it travels to your brain.  In the brain, caffeine blocks the inhibitory neurotransmitter adenosine.  When this happens, the amount of other neurotransmitters like norepinephrine and dopamine increases, leading to enhanced firing of neuronsMany controlled studies in humans show that coffee improves various aspects of brain function — including memory, mood, vigilance, energy levels, reaction times, and general mental function

2. Can Help You Burn Fat

Caffeine is found in almost every commercial fat-burning supplement — and for good reason.  It’s one of the few natural substances proven to aid fat burning.

Several studies show that caffeine can boost your metabolic rate by 3–11% .

Other studies indicate that caffeine can specifically increase fat burning by as much as 10% in obese individuals and 29% in lean people.

However, it’s possible that these effects diminish in long-term coffee drinkers.

3. Can Drastically Improve Physical Performance

Caffeine stimulates your nervous system, signaling fat cells to break down body fatBut it also increases epinephrine (adrenaline) levels in your bloodThis is the fight-or-flight hormone, which prepares your body for intense physical exertion.  Caffeine breaks down body fat, making free fatty acids available as fuelGiven these effects, it’s unsurprising that caffeine can improve physical performance by 11–12%, on averageTherefore, it makes sense to have a strong cup of coffee about half an hour before you head to the gym.

4. Contains Essential Nutrients

Many of the nutrients in coffee beans make their way into the finished brewed coffee.  A single cup of coffee contains (21):

Though this may not seem like a big deal, most people enjoy several cups per day — allowing these amounts to quickly add up.

5. May Lower Your Risk of Type 2 Diabetes

Type 2 diabetes is a major health problem, currently affecting millions of people worldwide.  It’s characterized by elevated blood sugar levels caused by insulin resistance or a reduced ability to secrete insulin.  For some reason, coffee drinkers have a significantly reduced risk of type 2 diabetes.  

Studies observe that people who drink the most coffee have a 23–50% lower risk of getting this disease. One study showed a reduction as high as 67%.  

According to a large review of 18 studies in a total of 457,922 people, each daily cup of coffee was associated with a 7% reduced risk of type 2 diabetes

6. May Protect You From Alzheimer’s Disease and Dementia

Alzheimer’s disease is the most common neurodegenerative disease and the leading cause of dementia worldwide.  This condition usually affects people over 65, and there is no known cure.  However, there are several things you can do to prevent the disease from occurring in the first place.  This includes the usual suspects like eating healthy and exercising, but drinking coffee may be incredibly effective as well.  Several studies show that coffee drinkers have up to a 65% lower risk of Alzheimer’s disease.  

7. May Lower Your Risk of Parkinson’s

Parkinson’s disease is the second most common neurodegenerative condition, right behind Alzheimer’s.  It’s caused by the death of dopamine-generating neurons in your brain.  As with Alzheimer’s, there is no known cure, which makes it that much more important to focus on prevention.  

Studies show that coffee drinkers have a much lower risk of Parkinson’s disease, with a risk reduction ranging from 32–60%.  In this case, the caffeine itself appears to be beneficial, as people who drink decaf don’t have a lower risk of Parkinson’s 

8. May Protect Your Liver

Your liver is an amazing organ that carries out hundreds of important functions.  Several common diseases primarily affect the liver, including hepatitis, fatty liver disease and many others.  Many of these conditions can lead to cirrhosis, in which your liver is largely replaced by scar tissue.  Interestingly, coffee may protect against cirrhosis — people who drink 4 or more cups per day have up to an 80% lower risk.  

9. Can Fight Depression and Make You Happier

Depression is a serious mental disorder that causes a significantly reduced quality of life.  It’s very common, as about 4.1% of people in the US currently meet the criteria for clinical depression.  

In a Harvard study published in 2011, women who drank 4 or more cups of coffee per day had a 20% lower risk of becoming depressed.

Another study in 208,424 individuals found that those who drank 4 or more cups per day were 53% less likely to die by suicide

10. May Lower Risk of Certain Types of Cancer

Cancer is one of the world’s leading causes of death.  It is characterized by uncontrolled cell growth in your body.  Coffee appears to be protective against 2 types of cancer: liver & colorectal cancer.  Liver cancer is the 3rd leading cause of cancer death in the world, while colorectal cancer ranks 4th.

Studies show that coffee drinkers have up to a 40% lower risk of liver cancer.

Similarly, one study in 489,706 people found that those who drank 4–5 cups of coffee per day had a 15% lower risk of colorectal cancer.

11. Doesn’t Cause Heart Disease and May Lower Stroke Risk

It’s often claimed that caffeine can increase your blood pressure.  This is true, but with a rise of only 3–4 mm/Hg, the effect is small and usually dissipates if you drink coffee regularlyHowever, it may persist in some people, so keep that in mind if you have elevated blood pressureThat being said, studies don’t support the idea that coffee raises your risk of heart diseaseOn the contrary, there is some evidence that women who drink coffee have a reduced risk.

Some studies also show that coffee drinkers have a 20% lower risk of stroke.

12. May Help You Live Longer

Given that coffee drinkers are less likely to get many diseases, it makes sense that coffee could help you live longer.  Several observational studies indicate that coffee drinkers have a lower risk of death.

In two very large studies, drinking coffee was associated with a 20% reduced risk of death in men and a 26% decreased risk of death in women, over 18–24 years.  

This effect appears particularly strong in people with type 2 diabetes.  In one 20-year study, individuals with diabetes who drank coffee had a 30% lower risk of death.

13. The Biggest Source of Antioxidants in the Western Diet

For people who eat a standard Western diet, coffee may be one of the healthiest aspects of their diet.  That’s because coffee is quite high in antioxidants. Studies show that many people get more antioxidants from coffee than from fruits and vegetables combinedIn fact, coffee may be one of the healthiest beverages on the planet.

Mango-Ginger Quick Bread 

Sunday, September 27, 2020

~ YIELDS: 8, COOK TIME: 1 Hour 

Ingredients:

Directions:

Pitanga aka Surinam Cherry

Wednesday, September 23, 2020

~1 1/2 minutes Reading Time

It is high in anti-oxidant, vitamin A and C. It also has some B complex vitamins and trace minerals. The leaves and barks have anti septic and anti-parasitic properties. In Surinam, people make a decoction of the leaves to treat cold and lower blood pressure.

Surinam cherries have been a source of traditional medicine in South America for centuries: Brazilians use the leaf as an astringent, febrifuge, and stomachic. The powerful essential oils found in the leaves make them an effective remedy for colds and as a vemifuge, which is why those in Surinam make a decoction from them.

According to the “Encyclopedia of World Medicinal Plants,” the leaves are used as treatment to lower blood cholesterol, blood pressure, and uric acid levels. The bark treats diarrhea, gout, hypertension, edema, eye infections, and gastrointestinal disorders.

The medical community has found many health benefits of Surinam cherries and parts of the plant as well:

-According to the Evidence Based Complementary and Alternative Medicine, cherry leaves offer a remedy for life-threatening sepsis.

-As per a study in “Food and Chemical Toxicology,” the essential oils in Surinam cherries have potentantimicrobial properties, fighting pathogenic bacteria including Staph, listeria, and two Candida species.

-According to the “Journal of Ethnopharmacology,” the benefits of the leaves as a an antihypertensive was affirmed, thereby being a natural remedy for heart patients

-The “Journal of Phytomedicine” published a study revealing hypothermic and antinociceptive (pain reduction) qualities

-As per a 2000 study published in Phytomedicine, parts of the plant illustrated antimalarial activities when tested in rats.

Fish Tacos with Garlic Pepper Jelly

Saturday, September 19, 2020

~ Prep Time: 5 minutes, Cook Time: 15 minutes, Total Time: 20 minutes

Ingredients:

Directions:

Mamey Sapote

Tuesday, September 15, 2020

~1 minute and 30 seconds Reading Time

Heart Health: There are many reasons why mamey sapote is widely considered a heart-healthy food. To begin with, this fruit has a high concentration of potassium, which is a vasodilator and is able to effectively lower blood pressure. This reduces strain on the heart and can prevent heart attacks, strokes and atherosclerosis. Secondly, the fruit’s high fiber content can reduce the levels of overall cholesterol in the body, further lessening the risk of cardiovascular complications. The vitamin E and C found in the fruit can also protect the heart from oxidative stress and weakened blood vessels, respectively. All in all, everything about mamey sapote can protect our heart in some way, so it is highly recommended for those at high risk of cardiovascular disease.

Immune System Booster: Research has shown that mamey sapote is very good at improving immune system function. This is partially due to the complex blend of nutrients that our body needs to function properly, as well as powerful antioxidants and vitamins that directly strengthen out body’s immune response. The carotenoids and other antioxidants can eliminate foreign pathogens and make it more difficult for infections to take hold, and can also prevent chronic disease, such as cancer and arthritis.

Weight Loss:The dietary fiber content in mamey sapote is high enough that it can create a feeling of fullness, so you’re less likely to snack between meals and take on excess calories. Furthermore, the minerals and antioxidants in mamey sapote can help improve the metabolism, so passive burning of calories happens more often, and you will find it easier to work out and see measurable results in terms of your weight loss goals.

Bone Mineral Density: There are many important minerals found in mamey sapote, including copper, calcium, potassium, magnesium, and iron. As we age, our bone mineral density begins to diminish, making us more susceptible to broken bones, accidents and general weakness. This cycle of infirmity and bone mineral loss can be rapid and brutal, but increasing your intake of minerals that can counter those effects is rather easy, and mamey sapote is an excellent option for boosting your bone strength.

Mood Stabilizer: Many different factors can cause mental distress or anxiety, but your nervous system is almost always involved. Research has shown that certain vitamins and minerals found in mamey sapote, such as vitamin E, potassium, and carotenoids, can soothe anxiety and worry by optimizing the function of the nervous system. If you suffer from depression, mood swings, or other mental issues, improving your hormone levels and nervous system function should be your first step towards improvement. The nutrient-dense fruit of the mamey sapote tree can help in both of those areas. 

Lamb Buckingham

Friday, September 11, 2020

Ingredients:

Directions:

Watermelon

Monday, September 7, 2020

~48 Seconds Reading Time

Made up of nearly 82% water, watermelon is a delicious summer staple.  Even with the sugar, watermelon has been shown to lower levels of blood sugar & blood pressure. One standard, 2-cup serving provides 1/3rd of the RDA of vitamins A & C, plus potassium. It's also high in antioxidants, including lycopene, carotenoids, & cucurbitacin E.  Some of watermelon’s antioxidants have been studied for their anti-cancer effects. Lycopene intake is linked with a reduced risk of cancers of the digestive system, while cucurbitacin E may inhibit tumor growth. Lycopene, in addition to protecting against cancers of the digestive system, also works to reduce cholesterol & blood pressure, improving heart health. Packed with some of the most important antioxidants found in nature, it is an excellent source of vitamin C & a very good source of vitamin A, particularly through its concentration of beta-carotene. Food experts recommend watermelon as a very good source of vitamin B6 & a good source of vitamin B1 & magnesium. Because of its higher water content & calorie value, it is ranked more valuable than other fruits. The water in the fruit is said to be made of 92% pure alkaline water. Compared to acidic juices of oranges & pineapple (which may irritate people with ulcer & gastritis), watermelon is safe for your stomach.  

Strawberry Preserves Mojitos 

Thursday, September 3, 2020

Muddle Strawberry Margarita Preserves, mint, limes, and lime juice.  Add ice and rum and shake ingredients together until the Strawberry Margarita Preserves breaks down, the mint is fragrant, and the mix begins to froth-- about 45 seconds.  Pour over crushed ice, adding club soda to dilute to desired strength.

Tomatoes 

Sunday, August 30, 2020

~13 Seconds Reading Time

Tomatoes provide you with ample amounts of a powerful antioxidant known as lycopene.  The lycopene is best absorbed when combined with fat.  This compound protects your DNA & cell structures from damage from free radicals & research suggests it may reduce your risk of stroke, as well as prostate & other cancers, Harvard Health Publications reported in 2012. 

Honey, Goat Cheese, & Prosciutto Na’an Pizza 2 Ways 

Wednesday, August 26, 2020

~ Yield: 4 MAIN COURSE SERVINGS, Prep time: 10 MINUTES, Cook time: 10 MINUTES, Total time: 20 MINUTES

Ingredients:

Directions:

INGREDIENTS

INSTRUCTIONS

Sweet Potatoes

Saturday, August 22, 2020

~24 Seconds Reading Time

Sweet potatoes are rich in beta-carotene, a powerful antioxidant that protects your body from inflammatory free radicals.  Plus, they offer more than 700% of the daily value of vitamin A per serving & are a good source of vitamins C & B6.  Sweet potatoes also help regulate blood sugar levels. Sweet potatoes are an excellent source of potassium & fiber as well as carotenoids, the plant pigments behind the red, yellow, & orange hues in some fruits & vegetables. Carotenoids provide antioxidant & immune system benefits & may protect against cardiovascular disease.  Additionally, some carotenoids are converted in the body to vitamin A in the form of retinal. 

Chicken Kebabs with Peach Chutney

Tuesday, August 18, 2020

~ Prep: 30 min, Inactive: 2 - 8 hrs, Cook: 15 min = Total: 2 hr 45 min, Yield: 4 servings 

Ingredients

Marinade: 

2 cups Peach Chutney

2 pounds boneless, skinless chicken thighs, cut into 1- to 1 1/2-inch cubes

1/2 cup peanut oil or grapeseed oil

1/4 cup loosely packed fresh cilantro leaves and stems 

1/4 cup lime juice (about 2 limes)

2 tablespoons ground coriander

2 teaspoons garam masala

2 small serrano peppers, seeded and stemmed

One 1 1/2-inch knob ginger, peeled and chopped 

Salt and freshly ground black pepper 

1/8 teaspoon chaat masala, optional 

Directions

Special equipment: About 20 bamboo skewers, soaked in water for about 1 hour before cooking

Red Grapes

Friday, August 14, 2020

~30 Seconds Reading Time

Red Grapes contain iron, potassium, grapes fiber, & an abundance of powerful disease-fighting antioxidants.  Although red wine gets most of the publicity, dark-colored grapes are the original source of the tannins, flavonoids, anthocyanins, & resveratrol, which have been shown to help prevent heart disease & cancer. As one of the world’s oldest & most abundant healthiest fruits, grapes have been proven to ward off heart disease & high cholesterol, thanks to high levels of the antioxidant’s quercetin & resveratrol. Each little bulb is also a great source of potassium & iron, which prevents muscle cramps & anemia. Grapes can help to lower the risk of diabetes & high blood pressure. Grapes are beneficial for those recuperating from an illness, & those who have anemia & fatigue. Also, animal studies suggest that the plant compounds in grapes may help protect your heart, eyes, joints, & brain.

A Spiced Blueberry Jam Cocktail

Monday, August 10, 2020

~ Prep Time 5 minutes, Servings 1 drink

Ingredients

Combine all ingredients in a cocktail shaker with a few large ice cubes. It will be important to incorporate the jam into the cocktail. Shake vigorously, until the shaker is frosted over. Strain into prepared glasses and garnish with fresh blueberries.

Pomegranate

Sunday, August 6, 2020

~19 Seconds Reading Time

Pomegranate juice has 2-3 times the antioxidant capacity of red wine or green tea, & is also a great source of potassium, which sustains energy & controls high blood pressure. Research shows that drinking ¼ cup of pomegranate juice daily could improve cardiovascular health, lower cholesterol, & help with erectile dysfunction. The pomegranate has been shown to benefit the heart & even slow the process of aging. Studies have also shown that pomegranates have anti-inflammatory effects & may help reduce the risk of cancer. 

Sautéed Vegetables with Nectarine Habanero Jam

Sunday, August 2, 2020

~ 35 MIN, SERVES 4

INGREDIENTS

INSTRUCTIONS

Nectarines  

Wednesday, July 29, 2020

~7 Seconds Reading Time

Nectarines: Packed with potassium boosting nerve & muscle health & making them one of the healthiest fruits. The skins, in particular, are rich in antioxidants & insoluble fiber. 

Tutti Frutti Cocktail

Saturday, July 25, 2020

Ingredients:

Shake all ingredients in a cocktail shaker, pour over ice, and top with a splash of lemon-lime soda.

Pineapples  

Tuesday, July 21, 2020

~46 Seconds Reading Time

Pineapple: jam-packed with bromelain, a powerful anti-inflammatory enzyme that has been shown to reduce the risk of heart attacks & strokes, as well as increase fertility. Pineapples are a great way to get a delicious load of vitamin C, & eating them can have a positive effect on digestion. One cup (237 ml) of pineapple provides 131% of the Reference Daily Intake (RDI) for vitamin C & 76% of the RDI for manganese. Pineapples are loaded with vitamins & minerals including vitamin A, vitamin C, calcium, phosphorus, manganese, & potassium. It is also rich in fiber & calories. On top of it all, this fruit is low in fat & cholesterol. Since pineapples are rich in vitamin C, they can fight off viruses that cause cough & colds. Even when you are already infected with such ailment, pineapples can help you, health experts claim. As the fruit is loaded with bromelain, it is effective in suppressing coughs & loosening mucus. If you have a cold with a productive cough, add pineapple to your diet. It is commonly used in Europe as a post-operative measure to cut mucous after certain sinus & throat operations. Those individuals who eat fresh pineapple daily report fewer sinus problems related to allergies. 

Pepper Jelly Pork Sliders

Friday, July 17, 2020

~ Prep Time: 15 Minutes, Total Time: 30 Minutes, Makes: 4 Servings

Ingredients

Directions

Peaches  

Monday, July 13, 2020

~2 Seconds Reading Time

Vitamins C, E, & K; fiber; potassium 


Blueberry Gimlet

Thursday, July 9, 2020

Ingredients:

Shake all ingredients with ice, then strain into a cocktail glass. Garnish with fresh lavender leaves.

Papaya  

Sunday, July 5, 2020

~1 Minute Reading Time

Vitamins A, C, & E; folate; fiber, calcium; magnesium; potassium, carotenoids, & natural digestive enzymes that help with protein digestion. Choose whole foods rich in folate, or folic acid, before considering a supplement to reduce homocysteine. Folic acid found in papaya is needed for the conversion of a substance called homocysteine, an amino acid. If unconverted, homocysteine can directly damage blood vessel walls & if levels get too high, it is considered a significant risk factor to heart attack & strokes. Low in calories & full of nutrition, papaya has more vitamin C than an orange. It also contains lutein & zeaxanthin, substances that help protect our eyes from age-related blindness. Papaya helps in the prevention of atherosclerosis, diabetes & heart disease. Papaya is definitely a boon when it comes to the heart. The antioxidants fight the cholesterol present in the blood & prevent it from building into plaques that clog the arteries. Apart from that, the rich fiber content of the fruit breaks down toxic substances like the homocysteine into easily absorbable amino acids, reducing the chances of heart stroke. Papaya is also a good source of fiber, which lowers cholesterol levels & helps in easing the discomforts of constipation. The fiber is able to bind to cancer toxins in the colon & keeps them away from the healthy colon cells. It is also rich in anti-cancer antioxidant lycopene. What’s more, studies show that the body absorbs lycopene better from papaya than from other lycopene-rich fruits & vegetables. There is also some evidence that papaya may improve digestion. It contains papain, an enzyme that makes protein easier to digest. 

Kolacky

Wednesday, July 1, 2020

~ Prep: 15 mins, Cook: 10 mins, Total: 3 hrs 25 mins, Additional: 3 hrs, Servings: 30, Yield: 2 1/2 dozen

Ingredients

Directions

Olives

Saturday, June 27, 2020

~16 Seconds Reading Time

Olives are a good source of vitamin E, iron, copper, & calcium. They also provide a lot of antioxidants, which may help prevent heart disease & liver damage, as well as have anti-inflammatory effects. Similarly to avocados, olives contain oleic acid, which may provide several benefits for heart health & cancer prevention. Additionally, animal studies have linked some of the plant compounds in olives with a reduced risk of osteoporosis. 

Pepper Jelly-Glazed Carrots 2 Ways

Tuesday, June  23, 2020

~ Yield: Makes 6 servings

Stove Top

Ingredients:

How to Make It:

Pepper Jelly Roasted Carrots

Ingredients:

How to Make It:

Mangoes  

Friday, June 19, 2020

~24 Seconds Reading Time

Mangoes are filled with soluble fiber in addition to vitamins C, A, & B6. They are becoming increasingly popular among nutritionists due to their exceptionally high levels of beta-carotene, which the body converts into vitamin A to promote bone growth & a healthy immune system. Even more, these exotic treats are packed with more than 50% of your daily vitamin C—that’s more than oranges provide. They also contain soluble fiber, which can provide many health benefits. Additionally, mangoes have strong antioxidant & anti-inflammatory properties that may help reduce the risk of disease. In animal studies, the plant compounds in mangoes have been shown to protect against diabetes. 

Prosciutto & Goat Cheese Crostini 3 Ways

Monday, June 15, 2020

~Makes 24 servings 

Savory Peach Crostini

Summer Crostini with Prosciutto, Goat Cheese, & Jackaloupe Jam

FOR THE CROSTINI

ASSEMBLE THE CROSTINI

Prosciutto, Basil, Eggplant Cinnamon Jam & Goat Cheese Crostinis

PREPPING THE CROSTINI BREAD:

PUTTING THE CROSTINIS TOGETHER:

Basically you need: 1 tbsp goat cheese, 1 tbsp eggplant jam, 1/2 slice of prosciutto and 1 basil leaf per crostini.

Kiwi

Saturday, June 11, 2020

~20 Seconds Reading Time

Kiwi: Vitamins C & E, fiber, magnesium. Vitamin E is an antioxidant thought to reduce oxidation of LDL cholesterol.  When compared ounce for ounce, has more than twice the vitamin C of an orange.  Vitamins C & E, both strong antioxidants that protect against cancer & promote eye health.  Kiwis are also low in calories & high in fiber, making them ideal for weight loss.  It’s also an excellent source of potassium & vitamins A.  Kiwis have been shown to boost the immune system & reduce respiratory diseases. 

Pineapple Habanero Chicken Wings

Tuesday, June 7, 2020

INGREDIENTS

FOR WINGS:

PINEAPPLE HABANERO SAUCE:

INSTRUCTIONS

Jalapeños 

Friday, June 3, 2020

~2 Minutes Reading Time

Jalapeños are low in calories & full of vitamins, minerals, fiber, & antioxidants. Jalapeños also contain lots of vitamin C & vitamin B6. Vitamin C is an antioxidant that fights free radical damage & keeps your skin healthy & firm, while vitamin B6 is an essential nutrient involved in over 140 bodily reactions. One of the most unique compounds in jalapeños is capsaicin, an alkaloid that gives peppers 

their characteristic spicy quality & is responsible for many of their health benefits. Jalapeños may help you lose weight by boosting your metabolism, increasing fat burn & reducing your appetite. Several studies have found that capsaicin & other similar compounds called capsaicinoids can boost metabolism by 4–5% per day, potentially making it easier to lose weight. In addition to boosting metabolism, capsaicinoid supplements have been shown to reduce abdominal fat & appetite so that people eat 50–75 fewer calories per day. Preliminary in vitro studies suggest that capsaicin may help fight cancer in high doses, but more research is needed to determine whether this holds true in humans. Products that contain capsaicin can help relieve pain when used topically, but it is unknown whether jalapeño peppers have similar effects. Stomach ulcers can be caused by a number of factors, including: growth of H. pylori bacteria within the stomach, high levels of stomach acid, low blood flow to the stomach, taking too many NSAID pain relievers, drinking alcohol, smoking, & stress. While it is commonly believed that spicy foods like jalapeños can cause or aggravate stomach ulcers, research has shown this to be false. In fact, the capsaicin in chili peppers may protect the stomach from developing ulcers in the first place. It may have this effect by reducing stomach inflammation in people with H. pylori & even helping kill off the infection. However, it is not clear whether the amount of capsaicin in jalapeños is large enough to have this effect. Chili peppers can also help reduce the stomach damage caused by the overuse of NSAID pain relievers & alcohol, potentially preventing the formation of ulcers from the start. Compounds found in spicy chili peppers are especially powerful at slowing the growth of common foodborne bacteria & yeasts. Chili extracts can even stop cholera bacteria from producing toxins, potentially reducing the impact of this deadly foodborne disease. Beyond food poisoning, new research suggests that capsaicin can help prevent other types of infections, such as strep throat, bacterial tooth decay, & chlamydia. However, it is important to note that all of these studies used chili extracts, not whole chilis, & were conducted in test tubes, not humans. These early studies suggest that chili peppers may have strong antimicrobial properties, & future research is underway to determine if they may be used as natural preservatives or medicines. Some of the biggest risk factors for heart disease include diabetes, high cholesterol, & high blood pressure. Capsaicin can help reduce the impact of these factors & may help keep your heart healthy. Eating 5 grams of chili peppers before a high-carb meal has been shown to help stabilize blood sugars & prevent the large spikes that occur after meals. Capsaicin has also been shown to lower cholesterol & lipid levels in animals, but no studies have been conducted in humans. Animal studies also suggest that capsaicin can help lower blood pressure by relaxing blood vessels, but there is no research to show whether this is true in humans. Overall, preliminary research suggests that capsaicin & chili peppers may be beneficial for heart health, but more human studies are needed. The most common side effect of eating jalapeños is a temporary burning sensation of the mouth, but simple steps can be taken to reduce it. Those with heartburn, IBS, or aflatoxin sensitivity may want to avoid chili peppers to avoid symptoms. 

6 Jam Milkshakes 

Monday, June 29, 2020

Peanut Butter and Jam Milkshake

INGREDIENTS

DIRECTIONS

Maple Bourbon Apple Milkshake

INGREDIENTS:

Add bourbon, apples, Maple Bourbon Apple Butter, milk, and ice cream to a blender. Blend mixture until smooth, and pour into serving glass.

Biscuit and Jam Shake

INGREDIENTS

DIRECTIONS

In a blender, combine the speculoos, milk, and banana and mix until combined, 1 minute. Add the ice cream and Strawberry Margarita Preserves and blend until mixed but still thick, 1 to 2 minutes. Pour some into pint/parfait glasses alternating with dollops of Strawberry Margarita Preserves, creating layers. Using a long skewer, or a knife, swirl the jam into the shake, have fun with it. Garnish with a strawberry on the edge of the glass.

Pineapple Preserves Milkshake

In a blender, combine 1 cup of Cold Milk, 3 tablespoons or more of Pineapple Preserves, and Ice Cubes as needed and puree until smooth. Take a glass, spoon some Pineapple Preserves in the bottom and top with the milkshake to serve. 

Cherry Scotch Bonnet Jam Smoothie

INGREDIENTS:

DIRECTIONS:

Combine all ingredients in a blender and blend until smooth. Add more milk to adjust the thickness to your preference. 

Tutti Frutti Jam Milkshake

Guava 

Monday, June 22, 2020

~24 Seconds Reading Time

3 ounces of a guava fruit contains only 4.7 grams of sugar. That's great news because guavas have been found to help eyesight, prevent cancer, & even promote weight loss. Guava has a remarkable nutrition profile. Eating just one ounce (28 grams) of guava will give you 107% of the RDI for vitamin C. Guava is also rich in fiber, folate, vitamin A, potassium, copper, & manganese. The antioxidants in guava have been shown to protect cells from oxidative damage, indicating that they may help reduce the risk of chronic disease. Guava is another great source of pectin, which benefits digestion & may help prevent colon cancer. 

Burger with Bourbon Bacon & Onion Jam 

Monday, June 15, 2020

Cook Time: 20 MIN, SERVES: 4

INGREDIENTS

INSTRUCTIONS



Figs 

Monday, June 8, 2020

Figs are filled with fiber & can help to lower blood pressure. 

Peanut Butter & Jelly Fudge 2 Ways 

Monday, June 1, 2020

Total: 15 mins, Prep: 15 mins, Yield: 9x9 pan fudge (16 servings)

Ingredients

Steps to Make It

Chocolate Peanut Butter & Jelly Fudge

Ingredients

Directions


Durian 

Monday, May 25, 2020

~10 Seconds Reading Time

Durian is nicknamed the “king of fruits.” One cup (237 ml) of durian provides 80% of the RDI for vitamin C. It is also rich in manganese, B vitamins, copper, folate, & magnesium. Furthermore, durian contains several healthy plant compounds that function as antioxidants. 

Coffee-Caramel-Apple-Jam Toasts 

Monday, May 18, 2020

Total Time: 1 HR 30 MIN, Yield: Serves : Makes about 24

Ingredients

How to Make It

The baked crumble can be stored in an airtight container for 1 week or frozen for 1 month

Lemons 

Monday, May 11, 2020

~17 Seconds Reading Time

Lemons are very low in sugar, high in vitamin C, & have been found to protect against rheumatoid arthritis. They may be particularly helpful in promoting heart health due to their potential to lower blood lipids & blood pressure. Based on findings from animal studies, researchers have also proposed that the plant compounds in lemons can help prevent weight gain. Other studies show that the citric acid in lemon juice has the ability to treat kidney stones. 

Mini Cheeseball Bombs 

Monday, May 4, 2020

Yield: 18 cheese balls, Prep time: 20 minutes, Total time: 20 minutes

INGREDIENTS

FOR THE CHEESE BALLS

CHEESE BALL COATING

INSTRUCTIONS

PREPARE THE CHEESE BALL MIXTURE

CHILL WHILE YOU PREPARE THE PEPPER JELLY.

COAT THE PEPPER JELLY BOMBS.

Oranges 

Monday, April 27, 2020

~24 Seconds Reading Time

Vitamins A, B6, & C; folate; potassium; fiber. Oranges are one of the most popular & nutritious fruits in the world. Eating one medium orange will provide a significant amount of vitamin C & potassium. They’re also a good source of B vitamins, such as thiamine & folate. The plant compounds in oranges are responsible for most of their health benefits. These include flavonoids, carotenoids, & citric acid. For example, citric acid may reduce the risk of kidney stones. Oranges are similar to lemons with their impressive amounts of vitamin C & citric acid, which help increase iron absorption & prevent anemia. 

Latkes with Blueberry Preserves & Apple Chutney and Tofu Scramble 

Monday, April 20, 2020

Prep Time: 30 minutes, Cook Time: 45 minutes, Total Time: 2 hours 15 minutes, Servings: 4

Ingredients

Potato Pancakes:

Tofu Scramble:

Instructions

For the potato pancakes:

For the tofu scramble:

Assemble: 

Mix the Blueberry Preserves with the Apple Chutney. Sandwich with the potato pancakes and tofu scramble. 

Ethnic themes. Try zippy international flavor combos like Asian ginger scallion, Italian sun-dried tomato, basil and mozzarella, curried carrot, Moroccan-style with lemon zest and ras el hanout (spice blend of turmeric, cumin, cinnamon, ginger, cayenne, nutmeg), or the French way with celery root, chervil, and shallots.

Colors of the Rainbow. Ruby or golden beets, purple Peruvian potatoes, garnet yams, or zucchini give vibrant eye candy.

Superfoods. Add crucifers of all manners, whether cauliflower, broccoli, kale, or Brussels sprouts for an anti-cancer, nutritional boost.

Potato-less. Low carb options like quinoa, wild-caught salmon, firm white fish, or Portobello mushrooms make great potato alternatives.

Upscale Pick. Live a little with a decadent dollop of caviar and crème fraiche, or whipped cream cheese, slivers of smoked salmon and caper berries atop of mini latkes rounds.

Divine Desserts. Made with apples and cinnamon, chocolate, and egg whites, or pears with ginger and hibiscus.





Grapefruit

Monday, April 13, 2020

~17 Seconds Reading Time

Grapefruit: Vitamin C & A, fiber, potassium, calcium, flavonoid. Calcium, with potassium & magnesium, helps lower blood pressure. Studies have suggested that grapefruit can alleviate the symptoms of arthritis & repair damaged or oily skin & hair. Besides being a good source of vitamins & minerals, it is known for its ability to aid weight loss & reduce insulin resistance. Also, eating grapefruit has been shown to reduce cholesterol levels & help prevent kidney stones. 

Pepper Jelly Tartlets

Monday, April 6, 2020

READY IN: 25 mins, SERVES: 30, YIELD: 3 per person

Ingredients: 


Directions: 

Variations:

24 Possible Benefits of Garlic

Monday, March 30, 2020

~12 Minutes Reading Time

Garlic is beneficial for heart health & blood sugar regulation.  It may have significant antibiotic properties.  It contains allicin, a plant compound that may inhibit the growth of human mammary, endometrial, & colon cancer cells.  Moreover, garlic has historically been used medicinally for preventive & curative remedies, with roots tracing back to ancient  Egyptians, Babylonians, Greeks, Romans, and Chinese.

Garlic Contains Compounds With Potent Medicinal Properties.  Scientists now know that most of its health benefits are caused by sulfur compounds formed when a garlic clove is chopped, crushed or chewed.  Perhaps the most famous of those is known as allicin.  Other compounds that may play a role in garlic’s health benefits include diallyl disulfide and s-allyl cysteine.  The sulfur compounds from garlic enter the body from the digestive tract and travel all over the body, where it exerts its potent biological effects.

Garlic Is Highly Nutritious But Has Very Few Calories.  Garlic is low in calories and rich in vitamin C, vitamin B6, and manganese.  It also contains trace amounts of various other nutrients such as selenium, fiber, calcium, copper, potassium, phosphorus, iron, and vitamin B1.

Garlic Can Combat Sickness, Including the Common Cold.  Garlic is known to boost the function of the immune system.  One large, 12-week study found that daily garlic reduced the number of colds by 63% compared to a placebo.  The average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.  Another study found that a high dose of aged garlic extract (2.56 grams per day) reduced the number of days sick with cold or flu by 61%.  However, one review concluded that the evidence is insufficient and more research is needed.  Despite the lack of strong evidence, adding garlic to your diet may be worth trying if you often get colds.

A team of researchers from St. Joseph Family Medicine Residency, Indiana, carried out a study titled “Treatment of the Common Cold in Children and Adults,” published in American Family Physician. They reported that “Prophylactic use of garlic may decrease the frequency of colds in adults, but has no effect on the duration of symptoms.” Prophylactic use means using it regularly to prevent disease. Though there is some research to suggest that raw garlic has the most benefits, other studies have looked at overall allium intake, both raw and cooked, and have found benefits. Therefore, you can enjoy garlic in a variety of ways to reap its advantages.

The Active Compounds in Garlic Can Possibly Effective for Reducing High Blood Pressure.  Garlic reduces blood pressure in patients with high blood pressure (hypertension). Aged garlic extract reduces blood pressure by increasing calcium and reducing C-reactive protein levels, which cause inflammation and elevated blood pressure.  On the other hand, sulfur deficiency may play a role in hypertension. Allicin is a sulfur compound in garlic that lowers blood pressure by increasing hydrogen sulfide concentrations. Hydrogen sulfide relaxes blood vessels (through nitric oxide) and prevents blood vessel constriction (by endothelin-1).   

Cardiovascular diseases like heart attacks and strokes are the world's biggest killers.  High blood pressure, or hypertension, is one of the most important drivers of these diseases.  Human studies have found garlic to have a significant impact on reducing blood pressure in people with high blood pressure.  In one study, 600–1,500 mg of aged garlic was just as effective as the drug Atenolol at reducing blood pressure over a 24-week period.  The amount needed is equivalent to about four cloves of garlic per day.  

Possibly Effective for Hardening of the Arteries (Atherosclerosis).  Heart disease is associated with high cholesterol, high blood pressure, increased platelet aggregation, and the hardening of blood vessels. Platelets stop bleeding by clotting blood vessel injuries. However, platelet aggregation also leads to blood clots, which increase the risk of heart disease.  Limited evidence suggests that garlic may lower cholesterol, reduce blood pressure, relax hardened blood vessels, and prevent platelet aggregation in patients with heart disease. This is uncertain and large-scale studies are needed.  S-allyl cysteine in aged garlic extract inhibits enzymes involved in cholesterol production. Garlic extract also increases the production and function of nitric oxide, which relaxes blood vessels and lowers blood pressure.  Garlic also prevents platelets from binding to proteins (fibrinogen) that form blood clots and increase compounds (cAMP) that inhibit platelet formation

Garlic Improves Cholesterol Levels, Which May Lower the Risk of Heart Disease.  Garlic can lower total and LDL cholesterol.  For those with high cholesterol, garlic appears to reduce total and/or LDL cholesterol by about 10–15%.  Looking at LDL (the "bad") and HDL (the "good") cholesterol specifically, garlic appears to lower LDL but has no reliable effect on HDL.  High triglyceride levels are another known risk factor for heart disease, but garlic seems to have no significant effects on triglyceride levels.  

Researchers at Ankara University investigated the effects of garlic extract supplementation on the blood lipid (fat) profile of patients with high blood cholesterol. Their study was published in the Journal of Nutritional Biochemistry.  The study involved 23 volunteers, all with high cholesterol; 13 of them also had high blood pressure. They were divided into two groups:

They took garlic extract supplements for 4 months and were regularly checked for blood lipid parameters, as well as kidney and liver function.  At the end of the 4 months, the researchers concluded “…garlic extract supplementation improves blood lipid profile, strengthens blood antioxidant potential, and causes significant reductions in systolic and diastolic blood pressures. It also leads to a decrease in the level of oxidation product (MDA) in the blood samples, which demonstrates reduced oxidation reactions in the body.”  In other words, the garlic extract supplements reduced high cholesterol levels, and also blood pressure in the patients with hypertension. The scientists added that theirs was a small study – more work needs to be carried out.

Diallyl trisulfide, a component of garlic oil, helps protect the heart during cardiac surgery and after a heart attack, researchers at Emory University School of Medicine found. They also believe diallyl trisulfide could be used as a treatment for heart failure.  Hydrogen sulfide gas has been shown to protect the heart from damage.  However, it is a volatile compound and difficult to deliver as therapy.  Because of this, the scientists decided to focus on diallyl trisulfide, a garlic oil component, as a safer way to deliver the benefits of hydrogen sulfide to the heart.  In experiments using laboratory mice, the team found that, after a heart attack, the mice that had received diallyl sulfide had 61% less heart damage in the area at risk, compared with the untreated mice.  In another study, published in the Journal of Agricultural and Food Chemistry, scientists found that garlic oil may help protect diabetes patients from cardiomyopathy.  Cardiomyopathy is the leading cause of death among diabetes patients. It is a chronic disease of the myocardium (heart muscle), which is abnormally thickened, enlarged, and/or stiffened.  The team fed diabetic laboratory rats either garlic oil or corn oil. Those fed garlic oil experienced significantly more changes associated with protection against heart damage, compared with the animals that were fed corn oil.  The study authors wrote, “In conclusion, garlic oil possesses significant potential for protecting hearts from diabetes-induced cardiomyopathy.”  Human studies will need to be performed to confirm the results of this study.

Possibly Effective for High Blood Fats (Hyperlipidemia).  According to limited studies, garlic lowers total and low-density lipoprotein (LDL) cholesterol by inhibiting cholesterol synthesis in the liver in human and animal studies.   Garlic lowered cholesterol by deactivating cholesterol-producing enzymes in 70 diabetic patients.  However, the evidence about garlic’s cholesterol-lowering effect is mixed. According to the NIH, even if garlic does lower blood cholesterol, “the effect is small, and low-density lipoprotein (LDL) cholesterol (the so-called ‘bad’ cholesterol that’s linked to increased heart disease risk) may not be reduced at all.” 

Possibly Effective for Blood Sugar Control in Diabetes.  Diabetes is caused by genetics, obesity, high cholesterol, blood pressure, or blood glucose. Insulin resistance occurs when the body no longer responds to insulin, leading to increased blood sugar levels and a high risk of developing diabetes.  According to some researchers, garlic might reduce insulin resistance, blood sugar, and cholesterol levels in patients with diabetes. Some clinical studies suggest that garlic might slightly lower pre-meal blood sugar levels, particularly if taken for at least 3 months in people with diabetes. More research is needed.  Garlic reduced blood sugar levels in rats by decreasing the activity of enzymes (phosphatases and aminotransferases) involved in the transportation of glucose in the liver, a sugar that is the body’s main source of energy.  Also, garlic may reduce insulin resistance by inhibiting an enzyme that breaks down drugs (CYP2E1), ultimately disrupting insulin function by increasing oxidative stress.  

Possibly Effective for Certain Yeast Infections.  Small clinical trials suggest that applying a gel with garlic (containing 0.6% ajoene) twice daily may improve the following yeast infections within a week:

Possibly Effective for Repelling Ticks.  Garlic seems to be a promising insect repellent, but just how well it works compared to standard synthetic repellents is still unknown. In one study, people who ate a lot of garlic (1200 mg daily) over 8 weeks seemed to have fewer tick bites, compared to placebo.  

Garlic Contains Antioxidants That May Help Prevent Alzheimer's Disease and Dementia.  Oxidative damage from free radicals contributes to the aging process.  Garlic contains antioxidants that support the body's protective mechanisms against oxidative damage.  High doses of garlic have been shown to increase antioxidant enzymes in humans, as well as significantly reduce oxidative stress in those with high blood pressure.  The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may reduce the risk of common brain diseases like Alzheimer's disease and dementia.  

Garlic May Help You Live Longer.  The potential effects of garlic on longevity are basically impossible to prove in humans.  But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.  The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.  

Athletic Performance Might Be Improved With Garlic Supplements.  Garlic was one of the earliest "performance enhancing" substances. It was traditionally used in ancient cultures to reduce fatigue and enhance the work capacity of laborers.  Most notably, it was given to Olympic athletes in ancient Greece.  Rodent studies have shown that garlic helps with exercise performance, but very few human studies have been done.  People with heart disease who took garlic oil for 6 weeks had a 12% reduction in peak heart rate and better exercise capacity.  However, a study on nine competitive cyclists found no performance benefits.  Other studies suggest that exercise-induced fatigue may be reduced with garlic.  

Eating Garlic May Help Detoxify Heavy Metals in the Body.  At high doses, the sulfur compounds in garlic have been shown to protect against organ damage from heavy metal toxicity.  A four-week study in employees of a car battery plant (excessive exposure to lead) found that garlic reduced lead levels in the blood by 19%.  It also reduced many clinical signs of toxicity, including headaches and blood pressure.  Three doses of garlic each day even outperformed the drug D-penicillamine in reducing symptoms.

Garlic May Improve Bone Health.  No human studies have measured the effects of garlic on bone loss.  However, rodent studies have shown that it can minimize bone loss by increasing estrogen in females. One study in menopausal women found that a daily dose of dry garlic extract (equal to 2 grams of raw garlic) significantly decreased a marker of estrogen deficiency.  This suggests that this supplement may have beneficial effects on bone health in women.  Foods like garlic and onions may also have beneficial effects on osteoarthritis.  

Women whose diets were rich in allium vegetables had lower levels of osteoarthritis, a team at King’s College London and the University of East Anglia, both in England, reported in the journal BMC Musculoskeletal Disorders. Examples of allium vegetables include garlic, leeks, shallots, onions, and rakkyo.  The study authors said their findings not only highlighted the possible impact of diet on osteoarthritis outcomes but also demonstrated the potential for using compounds that exist in garlic to develop treatments for the condition.  The long-term study, involving more than 1,000 healthy female twins, found that those whose dietary habits included plenty of fruit and vegetables, “particularly alliums such as garlic,” had fewer signs of early osteoarthritis in the hip joint.

Acts as a natural antibiotic.  Garlic has significant antibacterial properties that help protect against certain infections.  This is particularly important for strains resistant to antibiotics, including MRSA.  Though it should not replace treatment by your physician, garlic can offer protective benefits as a supplement.

Diallyl sulfide, a compound in garlic, was 100 times more effective than two popular antibiotics in fighting the Campylobacter bacterium, according to a study published in the Journal of Antimicrobial Chemotherapy.  The Campylobacter bacterium is one of the most common causes of intestinal infections.  Senior author, Dr. Xiaonan Lu, from Washington State University, said, “This work is very exciting to me because it shows that this compound has the potential to reduce disease-causing bacteria in the environment and in our food supply.”

Garlic is one of the best kept medicinal treasures of the past era - it has been used as an antibiotic to treat bacterial, fungal and parasitic infections for the last 7,000 years. Studies suggest diluted garlic extract helps children with tapeworm infections. A garlic-based mouthwash may not sound like fresh, minty breath but a very small quantity of its extracts is sufficient to ward off cavity-causing bacteria. 

Clears your skin.  Because of its antibacterial properties, garlic can help reduce swelling and inflammation from acne.  Although some people suggest using topically to treat skin conditions from acne to athlete’s foot, it is best to avoid placing garlic directly on the skin, as it can cause a rash, a burning sensation and, in rare cases, blistering.

The invigorating properties of garlic protect the skin from the effect of free radicals and slow down the depletion of collagen which leads to loss of elasticity in aging skin. Applied topically, garlic does wonders to skin infected with fungal infections and provides relief from skin ailments like eczema. It is also an effective remedy for fungal infections like athlete's foot and ringworms. All of us know about the wonders of onion for hair but its brother, garlic is no less of a hero for your thinning mane. Well, its surprise time. Rubbing crushed garlic extract on your scalp or massaging with garlic-infused oil is known to prevent and even reverse hair loss.

Preterm (premature) delivery.  Microbial infections during pregnancy raise a woman’s risk of preterm delivery. Scientists at the Division of Epidemiology, Norwegian Institute of Public Health, studied what impact foods might have on antimicrobial infections and preterm delivery risk.  The study and its findings were published in the Journal of Nutrition.  Ronny Myhre and colleagues concentrated on the effects of Alliums and dried fruits, because a literature search had identified these two foods as showing the greatest promise for reducing preterm delivery risk.  The team investigated the intake of dried fruit and Alliums among 18,888 women in the Norwegian Mother and Child Cohort, of whom 5 percent (950) underwent spontaneous PTD (preterm delivery).  The study authors concluded, “Intake of food with antimicrobial and prebiotic compounds may be of importance to reduce the risk of spontaneous PTD. In particular, garlic was associated with an overall lower risk of spontaneous PTD.”  

Alcohol-induced liver injury.  Alcohol-induced liver injury is caused by the long-term over-consumption of alcoholic beverages.  Scientists at the Institute of Toxicology, School of Public Health, Shandong University, China, wanted to determine whether diallyl disulfide (DADS), a garlic-derived organosulfur compound, might have protective effects against ethanol-induced oxidative stress.  Their study was published in Biochimica et Biophysica Acta.  The researchers concluded that DADS might help protect against ethanol-induced liver injury.  

It's good for your gut.  Garlic functions as a prebiotic, food for beneficial bacteria in the gut tied to immunity and positive mood. Research has also shown that aged garlic extract positively improves the diversity of microbes in the gut, including an increase in the number of beneficial and immune-stimulating bacteria.

It contains cancer-fighting characteristics. Significant evidence suggests that garlic can play a role in the prevention of cancer and the slowing of its progression. “Garlic’s rich phytochemical content delivers its potential cholesterol-lowering and cancer-fighting characteristics,” says Bakko. Phytochemicals are chemical compounds found in plants that protect cells from damage that lead to cancer. 

Possibly Effective for Prostate Cancer Prevention.  Findings on the effects of dietary garlic intake on prostate cancer prevention have been mixed.  A link between higher garlic intake (over 2 grams/day) and lower prostate cancer risk has been suggested in Chinese men. Also, early clinical studies suggest that garlic supplements may help prevent prostate cancer.  S-allyl cysteine and SAMC inhibit prostate cancer cell growth by re-activating E-cadherin, a molecule that suppresses tumor invasion, in cancer patients. A low level of E-cadherin is associated with a high number of tumors and poor prognosis in prostate cancer patients.  Although classified as possibly effective for prostate cancer prevention based on the existing evidence, larger clinical trials are needed.

Doctors at the Department of Urology, China-Japan Friendship Hospital, Beijing, China, carried out a study evaluating the relationship between Allium vegetable consumption and prostate cancer risk.  They gathered and analyzed published studies up to May 2013 and reported their findings in the Asian Pacific Journal of Cancer Prevention.  The study authors concluded, “Allium vegetables, especially garlic intake, are related to a decreased risk of prostate cancer.”  The team also commented that because there are not many relevant studies, further well-designed prospective studies should be carried out to confirm their findings.  

Brain cancer.  Organo-sulfur compounds found in garlic have been identified as effective in destroying the cells in glioblastomas, a type of deadly brain tumor.  Scientists at the Medical University of South Carolina reported in the journal Cancer that three pure organo-sulfur compounds from garlic – DAS, DADS, and DATS – “demonstrated efficacy in eradicating brain cancer cells, but DATS proved to be the most effective.”  Co-author, Ray Swapan, Ph.D., said “This research highlights the great promise of plant-originated compounds as a natural medicine for controlling the malignant growth of human brain tumor cells. More studies are needed in animal models of brain tumors before application of this therapeutic strategy to brain tumor patients.”  

Lung cancer risk.  People who ate raw garlic at least twice a week during the 7 year study period had a 44% lower risk of developing lung cancer, according to a study conducted at the Jiangsu Provincial Center for Disease Control and Prevention in China.  The researchers, who published their study in the journal Cancer Prevention Research, carried out face-to-face interviews with 1,424 lung cancer patients and 4,543 healthy individuals. They were asked about their diet and lifestyle, including questions on smoking and how often they ate garlic.  The study authors wrote: “Protective association between intake of raw garlic and lung cancer has been observed with a dose-response pattern, suggesting that garlic may potentially serve as a chemo-preventive agent for lung cancer.”

Mango Breakfast Parfaits

Monday, March 23, 2020

2 servings

Ingredients: 


Directions: 

Citrus Fruits

Monday, March 16, 2020

~27 Seconds Reading Time

Citrus Fruits: are best known for flavor, juiciness, & high vitamin C content -- an antioxidant -- & potassium, which plays a significant role in your body's chemical balance & metabolism.  But they’re also a good source of folate, fiber, & other antioxidants, vitamins, & minerals.  Citrus fruit has been shown to help reduce cholesterol, blood pressure, & the risk of some types of cancer. The high fiber content helps keep you feeling satisfied & helps your digestive tract run smoothly. Vitamin C may help alleviate inflammatory conditions like asthma, osteoarthritis, & rheumatoid arthritis. It also protects the heart & boosts the immune system. That’s why it’s good for preventing colds. Folate lowers homocysteine levels in the body & may reduce heart disease. 

Quick Stir Fry

Monday, March 9, 2020

Cherries

Tuesday, March 3, 2020

~22 Seconds Reading Time

Cherries are very high in iron & disease-fighting flavonoids. They also have potassium, fiber, magnesium, C & E, folate, & heart-protective carotenoids.  Cherries can significantly reduce inflammation, arthritic pain, bad cholesterol, & cancer risk. They contain antioxidants, including anthocyanins & carotenoids, which reduce inflammation & may help prevent several diseases. Another impressive health benefit of cherries is their melatonin content. Melatonin is a hormone that signals your brain when it’s time to sleep. It may help treat insomnia & other sleep disorders. One study concluded that the melatonin content in tart cherry juice enhanced sleep duration & quality.  

Chunky Monkey Brownies

Wednesday, February 26, 2020

Ingredients:

Directions:

Cantaloupe

Thursday, February 20, 2020

~7 Seconds Reading Time

Cantaloupe: Vitamins A, B6, & C; folate; potassium; fiber, & carotenoid antioxidants. Cantaloupe can help reduce inflammation, prevent cancer & cardiovascular disease, boost immunity, & help protect your skin from sunburn. 

Jam Cocktails

Friday, February 14, 2020

Plum & Gin Jam Cocktail

2 ounces gin

1 ounce fresh squeezed lemon juice

1 ounce simple syrup (adjusted for desired sweetness)

1 tablespoon of plum & gin syrup

Ice

Fresh plum pieces & thyme sprig for garnish, optional

In a shaker filled with ice, add gin, lemon juice, & simple syrup.  Shake vigorously; then strain into an ice-filled glass.  Toss in a couple fresh plum pieces .  Add a tablespoon of jam & gently incorporate with a straw.  Garnish with a sprig of thyme.

Strawberry Margarita Jam Cocktail

2 ounces vodka

1 ounce fresh squeezed lemon juice 

1 ounce simple syrup (adjusted for desired sweetness)

1 tablespoon of strawberry margarita syrup

Ice

Fresh chopped strawberries and basil sprig for garnish, optional

In a shaker filled with ice, add vodka, lemon juice, & simple syrup.  Shake vigorously; then strain into an ice-filled glass.  Toss in some pieces of strawberry.  Add tablespoon of jam & gently incorporate with a straw.  Use a sprig of basil for garnish.

Blackberries

Saturday, February 8, 2020

~40 Seconds Reading Time

Blackberries: contain 8 grams of fiber & 4.8 grams of sugar per cup, which makes them a great treat. They're great for your heart. They contain vitamins C & K as well as manganese, along with B vitamins. Their antioxidant compounds may help to reduce inflammation & aging of the arteries, thereby providing protection from heart disease, cancer, inflammation, neurological diseases, & other chronic conditions. Blackberries also are high in soluble & insoluble fiber, packing in 5.3 g of fiber per 100 g serving, the equivalent of 14% of the recommended daily allowance (RDA). Notably, fiber supports digestive & heart health & may assist in blood sugar control & weight management. Blackberries are one of the fruits richest in omega-3 fatty acids. A 1-cup serving of blackberries contains 135 milligrams of omega-3 fatty acids per serving. The polyunsaturated fat content of the same serving size is almost half a gram, making up the majority of its fat content. In addition to being rich in omega-3 fatty acids, blackberries also contain no cholesterol and only 1 milligram of sodium per serving. 

Mango-Curry Shrimp Salad in Wonton Cups

Sunday, February 2, 2020

Ingredients:

Directions:

Strawberries 

Monday, January 27, 2020

~45 Seconds Reading Time

The beautiful red color in strawberries makes them a powerhouse of nutritional value. The phenolic acid that gives strawberries their signature color helps to regulate blood sugar. With only 7 grams of sugar per cup, strawberries are a great option for a healthy dessert. One serving of strawberries contains 51.5 mg of vitamin C—about half of your daily requirement. Vitamin C is a well-known immunity booster, as well as a powerful, fast-working antioxidant.  A 2010 study of University of California at Los Angeles discovered that the antioxidant power in strawberries becomes “bioavailable” or “ready to work in the blood” after eating the fruit for just a few weeks. Nutritionists said strawberries are packed with vitamins B2, B5, B6, & K, copper, folate, potassium, & magnesium.  They also contain folate, a key ingredient in the manufacture of red blood cells. Strawberries, likewise, contain omega fatty acids, & essential fiber. Compared to other fruits, strawberries have a relatively low glycemic index. Eating them shouldn’t cause a big blood sugar spike. Similarly to other berries, strawberries have a high antioxidant capacity, which may reduce your risk of chronic disease. Animal & test-tube studies have found that strawberries may also help prevent cancer & tumor formation. 

Crockpot Meatballs

Tuesday, January 21, 2020

Prep Time: 5 minutes, Cook Time: 2 hours 55 minutes, Total Time: 3 hours, Servings: 10

INGREDIENTS:

INSTRUCTIONS:

To make your own meatballs from scratch:

Raspberries 

Thursday, January 16, 2020

<1 Minute Reading Time

Half a cup of raspberries contains only 2.7 grams of sugar.  Most of the carbohydrates found in raspberries come from their fiber content, which helps keep you feeling full. 

Baked Brie Bites with Cranberry Orange Jelly

Saturday, January 11, 2020

PREP TIME:8 minutes, COOK TIME:7 minutes, TOTAL TIME:15 minutes, SERVINGS: 16

Ingredients:

Instructions for crescent dough:

Instructions for Mini Phyllo Shells:

Cranberries

Monday, January 6, 2020

<1 Minute Reading Time

Cranberries have an impressive array of phytonutrients in addition to vitamin C. They can taste pretty bitter to some, but that's just due to their limited sugar content. They have an excellent nutrition profile, being rich in manganese, vitamin E, vitamin K1, & copper. They also contain a significant amount of antioxidants called flavanol polyphenols, which can improve health. What makes cranberries unique from other fruits is that their juices & extracts help prevent urinary tract infections. A-Type proanthocyanidins are the compounds thought to be responsible for this effect, as they can prevent bacteria from attaching to the lining of the bladder & urinary tract. 

Sausage and Apple Stuffing Bites 

Wednesday, January 1, 2020

Active Time: 35 MIN, Total Time: 1 HR, Serves : 24 mini muffins 

Ingredients:

Directions:

Step 1

Preheat the oven to 350°. Grease two 12-cup mini-muffin pans with cooking spray.

Step 2

On a baking sheet, toss the bread with 2 tablespoons of the oil; season with salt and pepper. Bake for about 10 minutes, until toasted. Transfer the croutons to a bowl.

Step 3

Meanwhile, in a large skillet, melt the butter in the remaining 2 tablespoons of oil. Add the onion and celery and cook over moderately high heat, stirring occasionally, until golden, about 5 minutes. Take 1 tablespoon of the Pumpkin Apple Butter and stir in with the onions and celery making sure to coat them evenly. Add the sausage, garlic, oregano, and sage and cook, stirring and breaking up the meat, until no trace of pink remains, 5 minutes. Add melted Pumpkin Apple Butter and cook for 1 minute longer, stirring constantly. Mix the sausage, apple, pecans, eggs, and broth into the croutons; season with salt and pepper. Let stand for 5 minutes.

Step 4

Pack the stuffing into the muffin cups and bake for 20 to 25 minutes, until golden. Transfer to a rack and let stand for 5 minutes. Loosen the muffins with a sharp paring knife and lift them out. Serve warm.

Make Ahead: The muffins can be refrigerated overnight in the pans. Rewarm before serving.

Coconut

Friday, December 27, 2019

<1 Minute Reading Time

Sugar from coconut is all natural. That is why it is recommended to people with diabetes. Studies have shown that it has a low glycemic index (GI) of 35, which is much lower than the 54 GI, which nutritionists consider as safe for people who have to watch their blood glucose level.  

Spiced Blueberry Jam Cocktail

Sunday, December 22, 2019

Prep Time: 5 minutes,  Servings: 1 drink

Ingredients:

Directions:

Carrots

Wednesday, December 18, 2019

<1 Minute Reading Time

Just one cup of carrots provides a whopping 428% of the daily RDA. Beta carotene, an antioxidant, is responsible for that bright orange color & may protect against certain cancers, particularly prostate & lung cancers. The body converts beta carotene to a form of vitamin A called retinal, an important molecule for maintaining normal vision. 

Simple Mulled Apple Cider Pie

Saturday, December 14, 2019

Time: 25 minutes,  Servings: 8 tartlets

Ingredients:

Directions:

Carambola

Tuesday, December 10, 2019

~1 Minute Reading Time

Carambola is an extremely low-calorie fruit that is rich in dietary fiber, vitamin A, B, & C along with minerals like zinc, phosphorus, magnesium, sodium, iron, & potassium among others.  Moreover, it has high amounts of antioxidants like polyphenolic compounds, quercetin, gallic acid, & epicatechin. Carambola fruit or star fruit has exceptional amounts of anti-inflammatory properties & antioxidants that may prevent skin disorders like dermatitis.  The presence of vitamin C also helps in flushing out toxins & maintaining a healthy body. Carambola is rich in sodium & potassium that acts as electrolytes in the body, which in turn help in maintaining blood pressure. These minerals also ensure regular heartbeat rhythm & healthy blood flow in the body. Star fruit has negligible calories to add up to; therefore, it makes for a great evening snack when hunger pangs strike. Moreover, the fiber content in the fruit helps speed up the metabolism that supports your efforts to lose weight. Fiber also helps to keep you fuller for long, lowering the chances of overeating. The presence of calcium reduces the risk of heart problems like heart attacks & strokes by relieving stress on the blood vessels & arteries. By eliminating the pressure, your heart will be able to relax, making circulation more effective. This way, the fluid balance in your body will be maintained. Dietary fiber present in the carambola fruit plays an important role in boosting digestion. It can stimulate the movement of stool through the digestive tract, further relieving symptoms of constipation, bloating & cramping. The insoluble fiber in the fruit can prevent the release of glucose after eating, which can further help in controlling insulin levels in the body, making it an ideal snack for diabetics or people who are at a risk of developing the condition. Carambola is rich in folate & 

riboflavin that helps alter your metabolism in a positive way, ensuring that enzymatic & hormonal processes take place smoothly throughout the body. The fruit has negligible fat & a high level of dietary fiber that is great for managing cholesterol levels, thereby reducing the risk of coronary heart disease, stroke, heart attack & other disorders. Carambola has cooling properties & anti-inflammatory properties that promote salivation & inhibit the production of mucus or phlegm.  It makes for a great remedy for respiratory infections & overall health, alleviating sore throats & other underlying health problems. Carambola is power-packed with antioxidants like quercetin, gallic acid, & other polyphenolic compounds that help counter the effects of oxidative stress & inhibit the growth of free radicals that damage body cells, further healing the skin & making it glow. The fruit is also beneficial for hair growth; thanks to the presence of antioxidants, B complex vitamins, & vitamin C.

Farm to Fork 

Friday, December 6, 2019

~4 Minutes Reading Time

This concept is very similar to the previous ethos I have been writing about and promote for my preserves line.  The connection between people and our food is known as Farm to Table.  Before our country became so urban, people lived close to, and knew, the people who grew their food.  They bought it directly from the farm or from local markets.  If a product was tasty and ripe, they knew 

who was responsible.  Being aware of where your food comes from can lead to a greater appreciation for your food.  It takes a lot of hard work to make your meal possible.  The Farm to Table movement focuses on producing food locally and then transferring that food to local restaurants and homes.  When we use only locally produced foods, we know where our food comes from.  We re-establish the link between farmers and other people.  

Farm to table, also known as farm to fork, can be defined as a social movement where restaurants source their ingredients from local farms, usually through direct acquisition from a farmer.  Most traditional restaurants get their produce from other parts of the country or around the world.  These ingredients need to be shipped long distances, and as a result, they are usually picked before they are ripe to lengthen their lifespan, or they are frozen to prevent spoiling.  All of this results in food that is bland and less nutritious.

On the other hand, farm to fork restaurants get their food from local farms, so the food is picked at peak freshness and is bursting with flavors and vitamins.  Because the produce is usually very flavorful, many farm to table operations don't dress their food up with complex sauces and overpowering flavors, instead preferring to let the freshness and flavor of the food speak for itself.

Richard Traylor writes about the history of farm to table.  "The roots of the farm to fork trend stretch back to the 1960's and 70's when Americans became increasingly dissatisfied with processed foods that they found bland.  Chef Alice Waters, wanted to use produce from local organic farms because it was more flavorful and fresh than produce used by other restaurants."

Some of the things we've discussed before come up again as recurring themes.  A few pros of farm to table:

Coconut Mousse

Monday, December 2, 2019

Time: 5 minutes,  Servings: 3 people

Ingredients:

Directions:

Open the coconut milk and if it's not thick leave the can (or transfer to a bowl) uncovered in the fridge overnight.  Do not shake the can before opening.  Once thick, transfer just the thick part to a bowl and leave out the watery bit at the bottom of the can.  Blend with all other ingredients.  Store uncovered in the fridge, the mixture gets even thicker.


Squash

Thursday, November 28, 2019

Squash is an excellent source of beta carotene and potassium and a source of Vitamin C and folacin.  1/2 a cup of cooked summer squash contains 16 calories, 1 gram of protein, 3 grams of carbohydrates, some vitamin A and C, and some fiber.  Pumpkin seeds are rich in protein and a good source of iron.  

Why Organic? 

Sunday, November 24, 2019

9 Minutes Read Time

I wasn't one to eat organic, so again, a lot of research had to go into this area before I decided I wanted to make certain preserves organic.  

What is organic farming?

Organic production is defined as using “cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity.”  The word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products, and meat.  Organic is a vision for working and living in harmony with nature.  The result is healthy soil, which grows healthy plants, which make for healthy people. By abstaining from synthetic inputs and encouraging natural systems, organic farmers help create a better future for people, animals, and the environment. Organic farming practices are designed to meet the following goals:

Materials or practices not permitted in organic farming include:

Organic crop farming materials or practices may include:

Organic farming practices for livestock include:

Organic food: Is it safer or more nutritious?

There is a growing body of evidence that shows some potential health benefits of organic foods when compared with conventionally grown foods.  While these studies have shown differences in the food, there is limited information to draw conclusions about how these differences translate into overall health benefits.

Potential benefits include the following:

According to California Certified Organic Farmers, "Studies show that organically grown food has higher amounts of Vitamin C, magnesium, phosphorous, and iron – all nutrients vital for healthy functioning of our bodies.  Organic fruits and vegetables are high in nutrients and antioxidants, which provide energy and keep you looking young.  Data shows that organic milk contains far more omega-3 fatty acids than conventional milk."

Though organic food can be produced with certain synthetic ingredients, it must adhere to specific standards regulated by the United States Department of Agriculture (USDA). Crops are generally grown without synthetic pesticides, artificial fertilizers, irradiation (a form of radiation used to kill bacteria), or biotechnology. Animals on organic farms eat organically grown feed, aren't confined 100 percent of the time (as they sometimes are on conventional farms), and are raised without antibiotics or synthetic growth hormones. 

Organic foods may have higher nutritional value than conventional food, according to some research.  The reason: In the absence of pesticides and fertilizers, plants boost their production of the phytochemicals (vitamins and antioxidants) that strengthen their resistance to bugs and weeds.  Some studies have linked pesticides in our food to everything from headaches to cancer to birth defects — but many experts maintain that the levels in conventional food are safe for most healthy adults.  Even low-level pesticide exposure, however, can be significantly more toxic for fetuses and children (due to their less-developed immune systems) and for pregnant women (it puts added strain on their already taxed organs), according to a report by the National Academy of Sciences.

Pesticide contamination isn't as much of a concern in meats and dairy products (animals may consume some pesticides, depending on their diet), but many scientists are concerned about the antibiotics being given to most farm animals: Many are the same antibiotics humans rely on, and overuse of these drugs has already enabled bacteria to develop resistance to them, rendering them less effective in fighting infection, says Chuck Benbrook, Ph.D., chief scientist at the Organic Center, a nonprofit research organization.

Organic farming reduces pollutants in groundwater and creates richer soil that aids plant growth while reducing erosion, according to the Organic Trade Association.  It also decreases pesticides that can end up in your drinking glass; in some cities, pesticides in tap water have been measured at unsafe levels for weeks at a time, according to an analysis performed by the Environmental Working Group (EWG).  Plus, organic farming used 50 percent less energy than conventional farming methods in one 15-year study.

According to a 2014 study published in the British Journal of Nutrition, the higher antioxidant levels in organic produce might actually enhance its organoleptic qualities — a.k.a. its aroma, taste, and even the sensation in your mouth as you're eating it.

Organic for the Planet Organic farmers face the same challenges as non-organic farmers: weeds, pests, diseases, drought, floods, and nutrient requirements. They have made the decision to grow food in a way that protects both people and the planet. Organic farmers are focused on preserving the soil for future generations by farming in a way that sustains nutrients and harbors beneficial organisms (like worms!). Organic farming neither causes nor leads to soil erosion, groundwater contamination, ocean dead zones, or loss of biodiversity. 

Preserve the Environment Organic farmers are required to use Integrated Pest Management practices, protect wildlife, promote biodiversity, and work to improve and maintain native ecosystems. These efforts are documented in the farmer's Organic System Plan and evaluated by CCOF. Organic production is free of genetic engineering - increasing organic production will help mitigate the unwanted spread of GMO crops and contamination. 

Mitigate the Effects of Climate Change Organic agriculture limits the effects of climate change. Organic farmers are extremely dedicated to the excellent quality of their soil. Research from the Rodale Institute demonstrates that soil under organic production can remove about 7,000 pounds of carbon dioxide from the air each year through sequestration. Imagine the impact that more acres of organic production could have on the health of the planet if consumers demanded more organic foods!

Healthy Soil and Water Organic standards require a program of soil building, which protects against soil erosion and water pollution.  A healthy soil promotes vigorous soil life that, in turn, breaks down minerals and makes a complex meal of nutrients available to growing plants.  Synthetic fertilizers deliver the three primary nutrients needed for plant growth, but leave out the diverse micro-nutrients that lead to plant vigor and health.  Organic farmers are prohibited from using most synthetic fertilizers.  They maintain the health of their soil by using manure, compost, and other organic material.  Up to 40% of the synthetic fertilizers used on conventional farms end up in ground and surface waters, eventually polluting rivers, lakes, and oceans.

No Genetic Engineering Organic standards prohibit use of genetically modified organisms (GMOs) for seed or stock. The US government has allowed, even encouraged, the development and release of many GMOs into our environment and food system.  Until compulsory GMO labeling is adopted in this country, buying certified organic is your best guarantee of no genetic engineering in your food.  When the seeds are genetically modified in the labs using unnatural methods like gene-splicing to ensure resulting plants are displaying desired traits.  GMO plants cannot form naturally.  They are not available to the general public but they are starting to be used more often for large-scale commercial farming.  An example of a GMO plant is the bt-corn.  Hybrid and GMO plants may offer certain benefits such as being pest-resistant against flies and ants.  Gardeners are unable to save GMO seeds after harvest and must buy new seeds every year from companies like Monsanto. 

No Growth Hormones Organic standards prohibit the use of growth hormones like ractopamine.  US government regulations permit hormone use in conventional livestock operations to increase the size or rate of gain of animals raised for meat, or to stimulate production of animal products like milk.  Conventional farmers give cows growth hormones briefly to boost milk output.  These hormones can impair fertility in cows and lead to visibly abnormal milk and hoof disorders.  Milk from hormone-treated cows has been linked to increased risk of cancer in humans.

No Sludge Many conventional farmers spread sewage sludge as fertilizer on their fields. Sewage sludge includes anything that is flushed, poured or dumped into the waste water system.  Organic farmers are prohibited from using sewage sludge on their fields.  Conventional crops can be treated with “biosolids,” which is the treated waste that’s flushed down the toilet, and waste from hospitals and industry.  Organic standards prohibit the use of sewage sludge as a fertilizer, instead relying on use of composted manure, crop residues, green manures, cover crops, and rock powders to provide needed nutrients to plants.  US government regulations permit sludge to be used on conventional farms despite concerns about contamination by high levels of heavy minerals, dioxins, and other chemicals from industrial and commercial sources. 

Open Space Organic standards prohibit confinement or feedlot style livestock operations. Organically raised animals generally must be allowed access to range or pasture. This promotes animal health and contributes as well to maintaining large areas of open land in otherwise developing communities. 

No Antibiotics The overuse of antibiotics to foster growth in conventional livestock production has contributed to development of antibiotic-resistant strains of some dangerous microbes.  Organic farmers can only treat livestock with antibiotics as a last resort for sick animals and the animals that receive antibiotic treatment lose their organic certification.  This helps preserve the effectiveness of vital antibiotics for humans.  Organic standards prohibit routine use of antibiotics in livestock operations.  US government regulations permit conventional animals to be routinely fed subtherapeutic levels of antibiotics to promote growth and prevent disease from their overcrowded conditions.  Antibiotics may only be administered to an organic animal when the animal is sick and needs treatment.  Such animals may then no longer be marketed as organic.  The overuse of growth-promoting antibiotics is creating superbugs that could threaten the human population.  Antibiotics have been used for years, not just to fight infection, but to fatten up farm animals.  This use is polluting our environment, water and food supply.  Studies show that antibiotics have the same consequences for us, and can fatten us up too.  This is because antibiotics kill off healthy bacteria in the gut – beneficial bugs called probiotics that influence how we absorb nutrients, burn off calories, and stay lean.

No Irradiation Organic standards prohibit the use of ionizing radiation to preserve food.  US government regulations allow irradiation of both produce and meat. Irradiation proponents argue that it extends shelf life and kills microbes, which may spoil food and cause human illness.  Opponents argue that it also kills the enzymes, vitamins, and healthfulness of food.  They suggest cleaning up the feedlots and industrial food processing operations as an alternative way of protecting the public from disease. 

Only Natural Pesticides Organic food must be grown without the use of persistent pesticides.  Organic standards prohibit the use of synthetic pesticides, exposure to which has been linked with a number of serious human diseases.  US government regulations allow such pesticides, although setting limits for application rates in the field and residue levels on food.  While natural pesticides are allowed on organic crops, it’s been shown that organic produce has very low levels of pesticide residue compared with conventional crops, and by eating organic you can significantly decrease your exposure to pesticide residues.  The most widely-used herbicide on the planet – Glyphosate (Roundup) – is prohibited on organic crops.  Non-GMO crops such as wheat can be pre-harvested with glyphosate. This herbicide is a toxin that can accumulate in your body the more you are exposed to it.  It has been linked to kidney disease, breast cancer, and some birth defects.  According to Dr. Stephanie Seneff, a senior research scientist at MIT, "glyphosate is largely responsible for the escalating incidence of autoimmune and other neurological disorders that we are experiencing."

n-Hexane processed ingredients are banned from products with the USDA Organic seal.

Humane Conditions Organic farmers and ranchers must accommodate the natural behavior of their livestock and meet health and wellness requirements, including year-round access to the outdoors, space for exercise, clean and dry bedding, clean water, shelter, and direct sunlight.  Organic standards require that animals be treated humanely.  This is spelled out in specific detail in the form of housing requirements for space, ventilation, and manure accumulation, as well as access to appropriate pasture or range, health care, food and water, treatment of the young, etc.  The organic approach is based on the belief that agriculture must produce thriving plant and animal products to ensure a healthy cycle of life. 

No Animal Cannibalism Organic standards require that animals be fed appropriately and prohibit practices such as feeding animal products from rendering plants.  US government regulations allow rendered animal products to be fed to cattle, sheep and other herbivores as a protein supplement.  This practice has been associated with outbreaks of "Mad Cow Disease". 

2019 "Dirty Dozen" 

The Environmental Working Group bases its list, which is not peer-reviewed, on annual reports from the U.S. Department of Agriculture's Pesticide Data Program.  More than than 99% of produce samples tested for that report had pesticide residues acceptable to the EPA, but EWG believes the federal standards are insufficient. 

2019 "Clean 15" 

The Alliance for Food and Farming's Teresa Thorne, says "We’re strong advocates for consumer choice, whether you choose conventional or organic produce, is great with us – just choose to eat more."

Berry Pop Tarts

Wednesday, November 20, 2019

Prep Time: 10 minutes,  Cook Time: 20 minutes,  Total Time: 30 minutes,  Servings: 6 people

Ingredients:

2 refrigerated pie crusts

1/2 cup Spiced Blueberry Preserves

1/2 cup Strawberry Margarita Syrup

2 tbsp cornstarch (divided)

1 egg

1 cup powdered sugar

1-2 tbsp whole milk (more if needed)

¼ teaspoon vanilla extract 

fresh fruit to garnish (optional)

sprinkles (optional

1 drop of food coloring (optional)

Instructions:

Mulled Apple Cider Pop Tarts

Boysenberries

Sunday, November 17, 2019

~ 10 seconds reading time

Boysenberries: According to the USDA, boysenberries contain an impressive 9 grams of sugar for an entire cup. The tart berry is filled with fiber, folate, vitamin C & potassium. 

Gluten Free 

Thursday, November 14, 2019

~4 Minutes Reading Time

I don't have any food allergies nor intolerances, so I had to do a lot of research.  All fruit and vegetables are naturally gluten-free and the main ingredients in most jellies are gluten-free (fruit, sugar, and pectin).  Pectin is a starch that occurs naturally in fruit and is used as the setting agent that gives jellies and jams their texture. It, like the other ingredients in jams and jellies, is totally gluten-free.

Cross-contamination issues can happen with any product 

 Reasons Why Jelly is Gluten-Free

What's the Difference Between Jelly, Jam, Marmalade, and Lemon Curd?

What is Celiac's Disease?

Gluten is the protein part of wheat, rye, barley, and other related grains.  Some people cannot tolerate gluten when it comes in contact with the small intestine.  This condition is known as celiac disease (sometimes called non-tropical sprue or gluten enteropathy).  

Celiac disease is a condition that causes inflammation in the lining of part of the gut (called the small intestine).  The lining of the gut contains millions of tiny tube-shaped structures called villi.  These help food and nutrients to be digested more effectively into the body.  But in people with celiac disease, the villi become flattened as a result of the inflammation.  This means that food and nutrients are not so readily digested by the body.

In patients with celiac disease, gluten injures the lining of the small intestine.  This injury can result in weight loss, bloating, diarrhea, gas, abdominal cramps, and/or vitamin and mineral deficiencies.  When patients totally eliminate gluten from the diet, the lining of the intestine has a chance to heal. 

Celiac disease is now clearly known to be genetically determined.  In other words, if you or your close relatives have a certain gene, then it is more likely that you will get celiac disease some time in your life.  Of great concern and interest is the fact that 9 out of 10 people with celiac disease do not know they have it.  A simple blood test can give the physician the first clue to this disease. 

What has Gluten?

Gut Bacteria

The primary area of injury in celiac disease is the small bowel, but there may be a relationship between what happens in the small bowel and the colon or large bowel.  There are very large numbers of bacteria in the colon.  Most of these are beneficial and actually confer health benefits.  When these good bacteria thrive, they suppress the bad bacteria, which are present in the colon.  What has been found is that celiac patients, in fact, anyone on a gluten-free diet, have an altered make-up of bacteria in the colon which favors the unwanted bacteria.

Prebiotic Plant Fiber

A prebiotic is not a probiotic, which are beneficial bacteria taken by mouth.  These probiotics are present in yogurt, other dairy products, and pills.  Prebiotics, on the other hand, are the necessary plant fibers that contain both oligofructose and inulin.  These two fibers are the main nourishment for the good bacteria that reside in the gut.  These fibers are rich in chicory root, Jerusalem artichoke, leeks, asparagus, and others.  Gluten-containing wheat and barley also contain these prebiotics.

Health Benefits from Prebiotic Fibers

There is now ample information in the medical literature to indicate that a prebiotic rich diet leads to demonstrable health benefits.  These include:

The Celiac Wheat-Prebiotic Dilemma

Nature has played a trick on celiac people.  Wheat and wheat products provide over 80% of the prebiotics that North Americans ingest.  Yet, celiac patients must carefully avoid wheat, barley, and rye.  How do they then feed their good colon bacteria and get the health benefits, as outlined above?  They must favor the other vegetables and fruits.  


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25 Celiac Facts

Jalapeno Poppers 3 Ways

Monday, November 11, 2019

Prep Time: 10 mins, Cook Time: about 25 mins, Total Time: around 35 mins, Yield: 5 servings

Ingredients:

10 medium  jalapeno peppers, cut in half and seeded

1/2 cup cream cheese (4 oz) 

1/3 cup of Apple Hot Pepper Jelly, Raspberry Chipotle Jam, or Watermelon Jalapeno Jam

18 slices bacon (optional for version 2)

Directions:

*** Always wear gloves & pay extra attention to not touch your face or rub your eyes with the gloves on.   If this happens, try washing with blue Dawn dish soap & then soaking in milk ***

** Take the time to thoroughly scrape out the ribs & seeds from inside of the jalapenos.  This will cut down the heat drastically & allow non-spice lovers will taste these poppers **


Version 1: 


Version 2: Bacon Wrapped, Raspberry Chipotle and Cream Cheese Stuffed Jalapeno Poppers


Version 3: Bacon and Cheese Stuffed Baked Jalapeno Poppers 

Ingredients

Directions

Blueberries

Friday, November 8, 2019

~30 Seconds Reading Time

Blueberries are loaded with antioxidants & vitamin C to help fight disease, as well as anthocyanin, a pigment shown to boost brainpower.  One study found that people who ate the greatest amount of this fruit were less likely to develop age-related macular degeneration, the leading cause of blindness in older adults.  Besides other health benefits, blueberries help prevent high blood 

pressure & brain damage leading to Alzheimer’s disease. Additionally, the antioxidants in blueberries may have a protective effect on your brain. For example, eating blueberries has been shown to improve memory in older adults. The berries also have anticancer properties, which make them an essential part of any balanced diet. One study found that eating blueberries regularly may increase natural killer cells in the body. This helps defend you against oxidative stress & viral infections. Blueberries have a pretty low glycemic index, & they have been found to benefit people with diabetes. They are also high in fiber, vitamin K, & manganese. 

Vegan Sugar

November 5, 2019

~2 Minutes Reading Time

I'm not vegan, so I learned a ton of surprising facts while researching ingredients and coming up with recipes.  For instance, did you know that regular refined sugar is not vegan-friendly?   Typically, sugar is made from sugarcane, sugar beets, or coconuts.  Beet and coconut sugar are never processed with bone char.  To make refined sugar from sugarcane, the sugar cane stalks are crushed to separate the juice from the pulp.  The juice is then processed, filtered, and bleached with bone char. That pure white color we associate with sugar comes from the bone char.  Now it’s important to note that this type of sugar does not actually contain any bone char, but because it is part of the process, most vegans would not eat this kind of refined sugar.

Different types of sugar

When we are talking about whether sugar is vegan or not, we are specifically talking about refined sugar, aka, table sugar.  That is the sugar we most commonly used in baking.  White, brown, and powdered sugar all can classify as refined sugar.  Refined sugar comes from two sources: sugarcane and beets.

While the two sugars are very similar in taste and texture, the refining process from these sources is very different.  Beet sugar is always vegan.  The process of making sugar from beets doesn't require the same processing. 

However, cane sugar, traditionally the more common option, is where things get a little tricky.  When asking if refined cane sugar is vegan, the answer would be, “sometimes.” 

What is bone char?

Bone char—often referred to as natural carbon—is widely used by the sugar industry as a decolorizing filter, which allows the sugar cane to achieve a white color.  Bone char is made from the bones of cattle who were slaughtered in foreign countries and sold to traders in other foreign countries, who then sell the bones back to the U.S. sugar industry.  Brown sugar is created by adding molasses to refined sugar, so companies that use bone char in white sugar will also use it to make brown sugar.  Confectioner’s sugar—refined sugar mixed with cornstarch—made by these companies also involves the use of bone char. Fructose may, but does not typically, involve a bone-char filter.

If sugar is labeled organic, does that mean it’s not filtered with bone char?

Yes. Certified U.S. Department of Agriculture organic sugar cannot be filtered through bone char.  In the organic practice, the sugar cane juices are boiled, spun in a centrifuge, and dried into sugar crystals. These sugars are not as pure white.   If the sugar you want to buy isn’t organic, check to see if it says “unrefined,” "natural," "raw," or if it’s made from beets. 

Vegan Sugars: The following companies do not use bone-char filters: 

Sugar Alternatives 

Spiked Pumpkin Apple Butter Pie

Saturday, November 2, 2019

Total: 48 min, Prep: 8 min, Cook: 40 min, Yield: 6 servings

Ingredients:

2 cups of Spiked Pumpkin Apple Butter 

1/2 cup packed brown sugar

1/2 teaspoon salt

3/4 teaspoon ground cinnamon

3/4 teaspoon ground nutmeg

1/8 teaspoon ground ginger

3 eggs, slightly beaten

3/4 cup evaporated milk

1 unbaked 9-inch pie shell

Sweetened whipped cream, for garnish

Directions:

Berries

Wednesday, October 30, 2019

~ 10 seconds reading time

Berries (Blueberry, blackberry, boysenberry, raspberry): Vitamin C, folate, fiber, manganese, potassium.  Berries are super high in powerful antioxidants & studies show berries offer great protection against heart disease stroke, cancer, & many other diseases. 

Why Small Batch?

Sunday, October 27, 2019

~1 Minute Reading Time

It's all about encouraging experimenting, reducing waste, perfecting flavors, creating varieties, and getting it to you swiftly.  Small batches permit us to deliver results faster, with higher quality, and less stress. 

Patric Kuh says that "Much of the movement’s power lies in that sense of rediscovery.  The history of American eating (and drinking) is full of vivid flavors, but by the 1960's many of those characteristics—and

the local customs behind them—had been reduced to blandness by an industrialized form of production that was always ready to sacrifice quality for large-scale production.  That’s when food artisans started to appear.  Instructed by a network that communicated with self-addressed stamped envelopes and armed with basic equipment for baking, brewing, and cheese making, they sought to find—in the traditions of the past—a way to eat better in the present."

Small batches allow for creative and innovative experimental flavor combinations.  When we work with small batch sizes, each batch makes it through the full life cycle quicker than a larger batch does.  We get better at doing things we do very often, so when we reduce batch size, we make each step in the process significantly more efficient.  The small-batch approach is less waste because an error or defect is caught immediately, the problem can be fixed before it affects other parts, minimizing the expenditure of time, money, and effort.  Smaller batch sizes also mean we’ll deliver to you quicker and a wider variety for your consumption and we receive faster feedback.  We get to take a rebellious and adventurous approach.  With small batches you can taste our passion and even though we're young, you can discern our hard work and the time we've spent developing and refining our recipes for all our handcrafted, small batch, and ultra-premium preserves.  

Cherry Filled Doughnuts

Thursday, October 24, 2019

Preparation time: over 2 hours, Cooking time: 10 to 30 mins, Serves: Makes 10

Ingredients: 

500g / 1lb 2oz white bread flour

50g / 2oz caster sugar

40g / 1½ oz unsalted butter

2 eggs

2 x 7g packets of instant yeast

10g / ¼ oz salt

150ml / 5fl oz warm milk

130ml / 4½ fl oz water

1 tsp vanilla extract 

½ cup of Cherry Scotch Bonnet Preserves 


Method:

Bananas

Tuesday, October 22, 2019

<2 Minutes Reading Time

Bananas are a healthy source of fiber, potassium, vitamin B6, vitamin C, and various antioxidants and phytonutrients. 

The potassium and magnesium in bananas can help lower blood pressure. The blood-pressure-lowering effects, in turn, reduce your risk of heart disease. Potassium has been found to protect against osteoporosis, and magnesium plays a part in bone formation. 

Bananas are rich in a mineral called potassium. A diet high in potassium can lower blood pressure in people with elevated levels and benefits heart health. This mineral is important as it helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells. Potassium also helps muscles to contract and nerve cells to respond. It keeps the heart

beating regularly and can reduce the effect of sodium on blood pressure. Potassium may reduce the risk of kidney stones forming as people age. In turn, healthy kidneys make sure that the right amount of potassium is kept in the body. In one study, those who consumed 4069 mg of potassium per day had a 49% lower risk of death from ischemic heart disease compared with those who consumed less potassium (about 1000 mg per day). High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones. 

1 medium-sized banana can provide up to 33% of the Daily Value of B6. The vitamin B6 in bananas may help prevent cognitive decline and reduce mood-related symptoms of PMS. 

Bananas have a relatively low glycemic index (GI) of 42–58, depending on their ripeness. The GI is a measure of how quickly carbs in food enter your bloodstream and raise blood sugar. Their high content of resistant starch and fiber explains their low GI.

Although it is an important neurotransmitter in your brain, dopamine from bananas doesn't cross the blood-brain barrier to affect mood, but rather, it acts as an antioxidant. 

Several antioxidant flavonoids are found in bananas, most notably catechins. They have been linked to various health benefits, including a reduced risk of heart disease. 

A study conducted by the Imperial College of London found that children who ate just one banana per day had a 34% less chance of developing asthma. 

Consuming bananas, oranges, and orange juice in the first two years of life may reduce the risk of developing childhood leukemia. As a good source of vitamin C, bananas can help combat the formation of free radicals known to cause cancer. High fiber intakes from fruits and vegetables like bananas are associated with a lowered risk of colorectal cancer. 

Bananas also contain tryptophan, an amino acid that studies suggest plays a role in preserving memory and boosting your mood. 

Bananas provide about 12% of your daily fiber needs, promoting regularity. The fiber content helps slow the absorption of sugar in the bloodstream, preventing the blood sugar spikes and subsequent crashes felt from more concentrated sugar sources, like juice or soda.

Why Eat Seasonal?

Sunday, October 20, 2019

~ 3 Minutes Reading Time

Technology has made it easier to sell fruits & vegetables year-round, but it hasn’t made it easier to preserve the ripe taste.  Eating in-season produce provides more nutrition & more flavor.  Produce that’s not in season undergoes early picking, cooling, & heating that reduces the flavor.  Fruits & vegetables in season spend less time from farm to table, so they maintain much of their nutrition & flavor.

It cuts transportation which lowers the carbon footprint.

Lastly, our bodies are made to eat seasonally.  Late fall & winter provide produce rich in vitamin C, which helps with wellness during cold & flu season.  Peaches, nectarines, & other stone fruits found in summer contain vitamins that help protect against sun damage.  Eating fruits & vegetables in season provides your body with necessary nutrients appropriate for the time of year.

According to research studies, nutrient content changes in foods depending on which seasons they were produced in.  For example, in a study conducted by the 

Ministry of Agriculture, Fisheries and Food in London, England researchers found that nutrient content was different in milk harvested in the summer versus winter.  Because of the change in the cow’s diet to less fresh plants in the summer, these cows produced nutritionally different milks.  Japanese researchers also found tremendous differences in the nutritional content of spinach harvested in summer versus winter. 

In order to preserve foods that are out of season, these produce items are often covered in waxes and preservatives in order to maintain their fresh appearance.  Also, the longer produce sits on the shelves, the more nutrients and antioxidants they seem to lose.  According to research from the University of California, Davis, spinach and green beans lose two-thirds of their vitamin C within a week of harvest.  Pair long transport times and sitting on the grocery store shelves and who knows how nutrient dense your produce really is. 

Benefits of eating seasonally:

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What is seasonal and when in Florida?

Below is a short list of what's seasonally harvested in Florida from the University of Florida, Institute of Food and Agricultural Sciences Extension.  Find a more comprehensive list here:   

http://ediblesouthflorida.ediblefeast.com/sites/default/files/media/ckeditor/73/harvest-calendar-2.jpg 

Winter:

Spring:

Summer:

Fall:

Spice Rubbed Pork Chops with Mango Chutney

Friday, October 18, 2019

PREP TIME: 15 minutes, COOK TIME: 15 minutes, TOTAL TIME: 30 minutes, YIELD: 2 Servings 

Ingredients-


Instructions:

Avocados

Wednesday, October 16, 2019

~ 45 Seconds Reading Time

Avocados are a fruit, not a veggie, & the only one that offers substantial amounts of heart-healthy unsaturated fat & low in carbohydrates.  The primary fat in avocados is oleic acid, a monounsaturated fat that may help to reduce inflammation & boost heart health.  You need this good fat for healthy skin & hair, as well as for nutrient absorption of vitamins A, D, E, & K.  The fruit itself offers more than 25 essential nutrients, vitamins, & minerals, including copper, iron, 

phosphorus, potassium, magnesium, folate, & vitamins B, C, & K.  Avocados also provide ample fiber, which helps keep you regular.  In fact, one avocado provides 28% of the RDA, helping to reduce blood pressure, & decrease the risk of stroke. Avocado also contains fiber, protein, & beneficial phytochemicals, such as beta-sitosterol, glutathione, & lutein, which help protect against various diseases & illnesses.  Nutritionists claim avocados contain goodly amounts of vitamin C (necessary for the production of collagen needed for the growth of new cells & tissues which prevents viruses from penetrating cell membranes, & also a powerful antioxidant), thiamine (converts carbohydrates to glucose to fuel the brain & nervous system), & riboflavin (helps the body to release energy from proteins, carbohydrates, & fat). 

Why Eat Locally-Grown Food?

Monday, October 14, 2019

~4 Minutes Reading Time

The benefits of locally grown food

Financial: Money stays within the local economy.  More money goes directly to the farmer, instead of to things like marketing and distribution.

Transportation: Eating more local food reduces CO2 emissions.  In the U.S., for example, the average distance a meal travels from the farm to the dinner plate is over 1,500 miles.  Produce must be picked while still unripe and then gassed with ethylene to “ripen” it after transport.  Or the food is highly processed in factories using preservatives, irradiation, and other means to keep it stable for transport.

Freshness: Local food is harvested when ripe and thus fresher and full of flavor.

Local food helps preserve green space.  When local farmers are well compensated for their products, they are less likely to sell their land to developers.  Likewise, with growing consumer demand, young farmers are increasingly likely to enter the marketplace by developing unused space, such as empty lots, into thriving urban gardens — many of which are grown organically.

Small, local farms offer more variety.  Our industrial agricultural system uses a monocrop system.  But smaller, organic farmers may grow a variety of organic and heirloom produce, which you might not find at the supermarket

Local food creates community and connection.  In our increasingly online and isolated world, loneliness is a growing problem.  Getting to know your local growers and shopping or volunteering at a local farmer’s market, co-op, or community supported agriculture (CSA) counteracts this trend.  And doing so can help you build meaningful human connections.

Small local farmers often use organic methods but sometimes cannot afford to become certified organic. 

 

Are you a locavore? 

Locavores are people who try to choose locally grown or locally produced food that is in season.  There are many definitions of "local food," but the concept is based primarily on distance.  Many people like to purchase food locally by starting within their own community, then moving out to the state, region, country, and so on.  This type of food consumption is the basis for the popular 100-mile diet, which promotes buying and eating food that's grown, manufactured, or produced within a 100-mile radius of the consumer’s home.

Why eat "local"?

These are just a few of the numerous potential benefits of eating local:

Produce such as broccoli, green beans, kale, red peppers, tomatoes, apricots, and peaches are susceptible to nutrient loss when harvested and transported from longer distances, while those that are heartier such as apples, oranges, grapefruit, and carrots keep their nutrients even if they travel long distances. 


Local food can be better for your health for a few reasons. To begin with, local foods often retain more nutrients. Local produce is allowed to ripen naturally, while food that travels long distances is often picked before it’s ripe.  And food picked fresh and in season doesn’t have far to travel before being sold.

Choosing fruits and vegetables grown in season may also be healthier. When researchers at Montclair State University compared the vitamin C content of broccoli grown in season with broccoli imported out of season, they found the latter had only half the vitamin C.

Another study published in the Journal of Agricultural and Food Chemistry found that the levels of health-promoting anthocyanin pigments more than quadrupled as blackberries became fully ripe.

In addition, locally grown produce may be safer. When they are imported and out of season, fruits like tomatoes, bananas, and pears are often picked unripe.  And then, they are artificially “ripened” with ethylene gas.

Also, foods from local growers may contain less (or no) pesticides.  Farmers have to pay an extra fee to become certified organic.  Some small-scale farmers use organic methods, but aren’t certified because they simply aren’t big enough to be able to afford the certification fees.  Even if they aren’t organic, small farmers tend to use fewer chemicals than large, industrialized farms.

To Summarize:

Roasted Chicken and Asparagus with Citrusy Glaze 

Saturday, October 12, 2019

Time: 1 hour, Servings: 4

Ingredients-

CHICKEN:

ASPARAGUS:


Directions-

CHICKEN:

ASPARAGUS:



Apricots

Thursday, October 10, 2019

~ 10 seconds reading time

Vitamins A, C, E, & K; fiber; carotenoids, & iron.  The lycopene found in apricots helps protect your eyes & prevent heart disease, LDL cholesterol oxidation, & certain cancers – especially skin cancer. & the fiber in apricots helps relieve constipation. 

Why Fair Trade?

Tuesday, October 8, 2019

~ 1 Minute Read Time

The Fair Trade movement began as early as the 1950's when Europeans and Americans traveling to different countries observed that local artisans and farmers were struggling to cover the cost of their businesses. Most of these travelers would purchase some of those products and return to Europe or the US to sell them for a higher price, then bring the profits directly back to the artisans and farmers.  

Purchasing products that are fair trade certified can reduce poverty, encourage environmentally friendly production methods and safeguard humane working conditions. Simply look for the fair trade label on products such as coffee, chocolate, or clothing.

The certification process is complex and rigorous, generally taking anywhere between 3-6 months for a producer to achieve Fair Trade Certified status.  The fair trade label means an organization such as Fair Trade USA has certified that farmers and other producers adhere to fair trade standards.  The organization audits the product's supply chain to ensure fair trade prices have been paid.  The importer and the processor pay the costs of acquiring a license, which begins the process.

From the Fair Trade website: "Fairtrade is unique.  We work with businesses, consumers, and campaigners.  Farmers and workers have an equal say in everything we do.  Empowerment is at the core of who we are.  The fair trade movement began as a way to connect disadvantaged producers to vibrant, global markets. The goal was to create trading partnerships founded on transparency, fairness, and economic empowerment.  Today we continue this tradition, delivering long-term benefits to farms, factories, and fisheries, and the people who represent them. 

We have a vision: a world in which all producers can enjoy secure and sustainable livelihoods, fulfill their potential and decide on their future. Responsible sourcing creates shared value throughout entire supply chains—a system where everyone can benefit from transparency and ethical decisions. 

Our mission is to connect disadvantaged farmers and workers with consumers, promote fairer trading conditions and empower farmers and workers to combat poverty, strengthen their position and take more control over their lives."

Fruity Cheese Blintzes

Sunday, October 6, 2019

Prep: 30 min., Inactive: 2 hours, Bake: 10 min., Makes: 9 servings

Ingredients:

Filling:

Topping:

or

Directions:

Apples

Saturday, October 5, 2019 

~3 Minutes Reading Time

Fun Fact: 25% of an apple’s volume is air and that is why they float.  

WEIGHT LOSS: Weight Loss Researchers from the State University of Rio de Janeiro studying the impact of fruit intake on weight loss found that overweight women who ate the equivalent of three apples or pears a day lost more weight on a low-calorie diet than women who didn’t add fruit to their diet.

BRAIN HEALTH-

Age-Related Memory Loss & Alzheimer’s Disease: A growing body of evidence from the University of Massachusetts-Lowell suggests that eating apples & drinking apple juice can be beneficial when it comes to improving brain health & diminishing symptoms of Alzheimer’s disease.

Brain Health & Neurodegenerative Diseases: Researchers from Cornell University also found in their in vitro study that apple nutrients protected brain neurons against oxidative damage.  Such damage can contribute to neurodegenerative diseases such as Alzheimer’s & Parkinson’s.

CANCER

Breast Cancer: A series of studies at Cornell University evaluated the direct effects of apples on breast cancer prevention in animals.  The more apples consumed, the greater the reduction in incidence or number of tumors among test animals.

Pancreatic Cancer: Quercetin, a flavonoid found naturally in apples, has been identified as one of the most beneficial flavonols in preventing & reducing the risk of pancreatic cancer.  Although the overall risk was reduced among the study participants, smokers who consumed foods rich in flavonols had a significantly greater risk reduction.

Colon & Liver Cancer: A research team at Cornell University identified a group of phytochemicals that are more abundant in the peel & appear to kill or inhibit the growth of at least three different types of human cancer cells: colon, breast, & liver.

Prostate Cancer: Researchers at Rochester, Minn.’s Mayo Clinic report that quercetin, a plant-based nutrient found most abundantly in apples, may provide a new method for preventing or treating prostate cancer.

Bowel Cancer: Eating just one apple a day could slash the risk of colorectal cancer by more than one-third.  The observed protective effect may result from apples' rich content of flavonoid & other polyphenols, which can inhibit cancer onset & cell proliferation.  In addition, apples are a good source of fiber, & a high-fiber diet is known as a risk reducer for colorectal cancer.

METABOLIC SYNDROME: Apple product consumers are likely to have lower blood pressure & trimmer waistlines, resulting in a reduced risk of metabolic syndrome, a cluster of health issues related to diabetes & heart disease.

ANTIOXIDANTS: The United States Department of Agriculture (USDA) categorized three specific varieties of apples among the top 20 antioxidant sources.  While the study highlighted three apple varieties in particular, all apples contain beneficial levels of antioxidants & have other healthful nutrition properties.  Two-thirds of an apple’s antioxidants are found in its peel.

LUNG HEALTH

Childhood & Adult Asthma: Research from the UK reports that children of mothers who eat apples during pregnancy are much less likely to exhibit symptoms of asthma, including wheezing, at age 5.  Among a variety of foods consumed & recorded by the pregnant women, apples were the only food found to have a positive association with a reduced risk of asthma.

Chronic Cough & Lung Cancer: A study from the National Institutes of Health (NIH) reports that foods rich in fiber & flavonoids — found abundantly in apples — may reduce chronic productive cough & other respiratory symptoms.

HEART HEALTH

Reduced Mortality: A study has identified a possible link between a common component of apples & heart health in postmenopausal women.  The study results indicate that increased consumption of apples may contribute to a decrease in mortality from both coronary heart disease & cardiovascular disease.

Fiber & Cardiovascular Disease: A French study found that diets with the highest total dietary fiber & nonsoluble dietary fiber intakes were associated with a significantly lower risk of several heart disease risk factors, including overweight, elevated waist-to-hip ratio, blood pressure, & cholesterol levels.

LDL Oxidation: In the first human study of its kind, researchers at the University of California-Davis report that daily consumption of apples & apple juice may help reduce the damage caused by LDL, the bad type of cholesterol, & protect against heart disease.

IMMUNITY: Soluble fiber, like pectin from apples, may reduce the inflammation associated with obesity-related diseases & strengthen the immune system, according to a study from the University of Illinois.

GUT HEALTH: Researchers from the University of Denmark have discovered that apples & apple products could give the health of your intestines — as well as your immune system — a boost by increasing the numbers of good gut bacteria.

Cancer Charity Partners

Friday, October 4, 2019

~ 3 Minutes Reading Time

I donate 10% of profits to esophageal cancer research.  The name JP's Delight is for my dad, John-Paul, who inspired me to follow my dreams.  Unfortunately, he passed away 2 months before the initial start of JP's Delights after an 11 month battle with stage 4 esophageal cancer.  This is my motivation for donating 10% towards esophageal cancer research.  

  https://sites.google.com/view/jpvass  

If you're interested in finding out more about our personal journey, facts about esophageal cancer, prevention tips, questions to ask your doctor, sample menus, recipes that have helped my dad while he's been having a hard time eating, and my travel guides to get the most out of some of the cities you may be traveling to for treatment (city guides for Miami (UM Sylvester), Ft. Lauderdale, West Palm Beach, Houston (MD Anderson), and New York (MSK)).  I have a section with links to the latest research articles, websites for further research and knowledge on cancer, clinical trials, complementary, integrative, and alternative medicines, foods, smartphone apps, debunking myths, information on various metastases, what to do to combat side effects and symptoms, and potential resources to help with the associated costs.  I have both general cancer information and resources as well as specific esophageal cancer information and resources.  It's all the information I've been researching and compiling over the last year.  Little things like if you use plastic silverware you'll get some of your tastes back and food won't have the metallic aftertaste that's a side effect of chemotherapy.  I figured I should share what I've found to save people time and energy.  If some good can come from this horrible experience then it's all the better.  I'm not a doctor, yet, and I'm not an expert.  My opinions are my own based on my research and the sources listed.  If you have any questions or comments, I'd love to hear from you!  I am not advising on how to proceed, only providing as much information I can, so you can better make your own decisions.

While in general, the statistics can be grim, one must keep a few things in mind:

 https://sites.google.com/view/jpvass 

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Costs of Cancer 

Cancer is costly. Paying for cancer care shaped the way people make daily decisions, and it also takes an emotional toll. It can take a toll on your health, your emotions, your time, your relationships – and your wallet. There will be unexpected charges, and even the best health insurance won’t cover all your costs. 

Spiced Blueberry Smoothie Bowl

Thursday, October 3, 2019

Time: 5 minutes, Servings: 2

Smoothie Ingredients: 

2 cups milk 

1 cup Greek yogurt

2 frozen bananas

10 strawberries, fresh or frozen

3 Tbsp  peanut butter 

4 Tbsp Spiced Blueberry Jam

Optional: hemp seeds while blending for extra fiber, protein, and healthy omega-3 fats

Optional: protein powder 

 

Topping Options: 

2 Tbsp Spiced Blueberry Jam

1/2 cup Fresh raspberries, blueberries, strawberries, and bananas 

Pumpkin seeds

4 Tbsp Coconut flakes

2 Tbsp  nut butter

1 Tbsp chopped peanuts 

1 tsp Chia seeds 

1/2 cup Granola 

2 tsp Cacao Nibs

 

Directions:


Açaí Berries

Wednesday, October 2, 2019

30 seconds reading time

Low in sugar, but high in calcium, fiber, fatty acids, & vitamin A, acai is considered a superfruit & has the highest Oxygen Radical Absorbance Capacity (ORAC), which measures a food's antioxidant power.  The antioxidants in acai berries may prevent certain health issues such as arthritis, inflammation, obesity, neurological diseases, & inflammation.  Furthermore, these powerful berries contain anthocyanin compounds, including resveratrol — even more than red wine — which gives acai its rich color & also helps protect against free radicals. 

3 R's – Reduce, Reuse, & Recycle

Tuesday, October 1, 2019

3 Minutes Reading Time

Did you know that you'll get a 10% discount for helping us promote the 3 R's of recycling, reusing, and reducing?  

I am committed to helping future generations inherit a healthier, greener planet and so I'm offering 10% off to patrons who bring back their glass jars or show me how they have cleverly reused and repurposed their glass jars.  Just find me at an event and return your empty glass jars for an automatic 10% off.  


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The waste hierarchy:

As per Missouri Department of Natural Resources, “The three R’s – reduce, reuse and recycle – all help to cut down on the amount of waste we throw away. They conserve natural resources, landfill space and energy. Plus, the three R’s save land and money communities must use to dispose of waste in landfills. Siting a new landfill has become difficult and more expensive due to environmental regulations and public opposition.


Here are some of things you can do to REDUCE the waste:


REUSE: It makes economic and environmental sense to reuse products. Sometimes it takes creativity:


RECYCLING: is a series of steps that takes a used material and processes, remanufactures, and sells it as a new product. Begin recycling at home and at work: 

Find ideas about how to reuse your glass jars here: https://tinyurl.com/reusejars

Sweet and Spicy Candied Bacon 3 Ways

Monday, September 30, 2019

Prep time: 5 minutes, Cook time: 30 minutes, Yield: 12 - 15 strips, serves 5 to 6

12 - 15 slices of Thick Cut Hickory Smoked Bacon 

2 Tbsp. hot pepper jelly, melted 

or 

2 Tbsp. curried tomato marmalade 

or

1/2 cup peach jam or really any fruit jam

2 tsp. chili flakes 


1. Heat oven to 375º F. Cover rimmed baking sheet with foil; spray with cooking spray. Place bacon in single layer on prepared baking sheet. If you're making your own spicy fruit jam, mix well to combine the chili flakes with the fruit jam. If your jam is very thick, heat it in the microwave or heat it in a small pot over very low heat for a few seconds to soften it up. 

2. Bake 10 min., turning after 5 min. Remove baking sheet from oven; carefully pour off drippings. Discard drippings. Brush half the jelly evenly onto both sides of bacon slices. Return to oven. 

3. Bake 20 to 25 min. or until bacon is at the desired crispness, turning and brushing with remaining jelly every 10 min. Remember that the bacon will continue to crisp up as it cools, so don’t worry if it’s not completely crispy now. 

4. When the bacon is done baking, take it out of the oven, keep it on the rack, and brush jelly one last time over each piece. Cool 10 min. or until firm.

Store in an airtight container for up to 3 days in the fridge. It reheats well in a skillet over low heat. 

Serve as a breakfast treat or appetizer. Eat it as is, crumble it over salad, or use it to garnish a Bloody Mary. Add it to soup for a burst of savory flavor or layer it on your favorite BLT for an updated twist!

Pectin

Sunday, September 29, 2019

45 seconds reading time

Pectin is a soluble gelatinous polysaccharide that is present in ripe fruits and is extracted for use as a setting agent in jams and jellies.  It was first isolated and described in 1825 by Henri Braconnot. 

The dietary fiber found within pectin is always beneficial as it helps with digestion. Pectin is basically a soluble fiber, which slows digestion by pulling water from your digestive tract & increasing the length of time it takes your body to absorb glucose (sugars) from food.  Soluble fibers can also bind to cholesterol in the intestines, which may reduce the levels of low-density lipoprotein (LDL) in your body. 

Pectin may have cancer-preventing properties.  The Journal of Nutrition published a paper in June 2011 that suggests it may help protect you from colon cancer.  In this study, it was noted that pectin-based diets may protect the body from colon cancer by regulating apoptosis or programmed cell death & suppressing proliferation in rats. 

There is a possibility that pectin may help with diabetes.  A May 2011 study of rats published in the Journal of Medicinal Food noted that high-pectin foods helped decrease glucose levels in rats. Studies are still inconclusive for humans, but the results in rats are a good sign.

Why Eat Ugly Produce?

Saturday, September 28, 2019

~5 minutes reading time

The UN Food and Agriculture Organization states “roughly 1/3rd of the edible parts of food produced for human consumption, gets lost or wasted globally, which is about 1.3 billion ton per year.”  With fruit, vegetables, and roots making up 40-50% of that, this brings up an odd food consumption topic: the rejection of ugly produce.  Not old, no mold, still perfectly scrumptious, only ugly.  

According to Hungry Harvest, "Every year, 40% of food goes to waste in this country.  20 billion pounds of that is produce that's lost before it ever leaves the farm.  The injustice of wasting this much edible food when 20% in the US lack access to a nutritious diet is plenty of reason to rescue this produce & help mend a broken food system.  But the impact of wasted food extends well beyond our bellies.  Almost 25% of agricultural water is used to grow food that’s not eaten.  We generate the equivalent greenhouse gas emissions of 1 in 7 cars by growing, shipping & processing uneaten food.  Cutting food waste in half globally could reduce our ecological footprint by 16% & ensure a more sustainable future."

     The beauty standards of produce can be so steep that grocers may just throw away the fruit and vegetables that are not beautiful.  This results in food being narrowly categorized as either edible (attractive) or inedible (ugly), which drastically impacts farmers who rely on those retailers for their main source of income as well as leaving behind an unfair, unnecessary trail of wastage.  Wastage that needlessly adds to the spending on water, land, energy, and labor, in addition to contributing to global warming and climate change.  

Imperfect Produce writes, "When we waste food, we end up wasting all of the resources that went into growing it.  Growing food that goes to waste currently uses 21% of our freshwater, 19% of our fertilizer, and 18% of our cropland.  When food ends up in the landfill, it produces methane, a greenhouse gas 23 times as potent as CO2.  Reducing food waste is one of the top 3 ways to reverse global warming, according to research by Project Drawdown.  When a farmer has to leave produce unpicked in their field, it amounts to a financial loss. Globally, 800 to 900 million tons of food each year, the weight of 9,000 aircraft carriers, rots in storage or doesn't make it out of the fields because farmers can’t find a market for them.  As a country, we spend $218 billion – 1.3% of our GDP – growing, processing, transporting, and disposing of food that is never eaten.  40 million Americans go hungry every year.  Recovering just 30% of the food that our country wastes each year would be enough to feed this population of Americans"

      We were taught not to buy food that isn’t up to a specific appearance standard.  As buyers who are mostly exposed to just the pretty, this practice can distance our relationship to growers.  However, behind every ugly fruit and vegetable is a local grower facing less than perfect weather, temperature, and soil conditions.  What we can do is acknowledge the human and natural elements of where the produce has come from.   

      Thankfully, there is a worldwide movement to find a place for ugly produce.  Without us always knowing, ugly produce can be the ingredients of beautiful, delicious dishes served in restaurants or crushed and blended into healthy juices and smoothies, or in our case cooked on a loving stove top to become jam.   In 2014, Intermarche, Farce’s 3rd largest supermarket, started selling fruits and vegetables that are fine to consume, but may be misshapen or bruised.  The program reached 13 million people after 1 month.  And as of February 2016,  French supermarkets are required by law to either donate or compost food that’s nearing its expiration date.  This helps environmental-conscious and budgeting shoppers, local growers, and the environment.

     My stance is similar to that of Misfits Market.  "All-natural produce is apt to look funkier than the picture-perfect kind that is engineered in a lab. Unfortunately, misfit fruits and vegetables are often rejected by grocery stores and supermarkets due to natural imperfections or variations in size.  A watermelon that has its weight distributed oddly may develop harmless scarring.  Carrots grow into each other and look twisted.  Peppers get blemishes from the ground.  Apples fall and get bruised.  All are perfectly normal, nutritious and tasty, and they shouldn’t be discarded.  The produce we source may also be a misfit for reasons beyond an ugly appearance.  Sometimes a farm’s customers may have over-ordered an item that they requested be prepped a certain way—e.g., just the root without the green—or they can no longer afford to pay for an order of normal produce.  We’ll pick up the slack so that farmers still make money and nothing goes to waste."

And much like Imperfect Produce, "We are committed to reducing food waste. We are committed to quality.   We are committed to supporting farmers.  We are committed to transparency and honesty."

     Theoretically, even if just 1/4th of the food wasted globally could be saved, it would be enough to feed 870 million hungry people in the world.  We have purchasing power and can make a positive change by consuming more mindfully.  We can choose local and seasonal produce, and gain a deeper connection to people and place by shopping at farmers’ markets.  We can ask our retailers, big and small to stock imperfect fruit and vegetables.  

     Tackling a global environmental issue begins with one conscious individual bringing about small change.   We connect with ourselves through nature.   In choosing ugly fruit, we honor nature and become the holistic wellness warriors we strive to be.

      Making a positive environmental impact is just one of the reasons why I work daily with this fresh & delicious produce whose only crime is being a little off-size, off-color, a little ugly, or a little overproduced. 

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More facts from the UN:

Thank you to  Katie Hine, Eleanor Goldberg, Hungry Harvest, Misfits Market, Imperfect Product, and the UN for their research.  

Preserving Life: That's My Jam!