Summer Days and Strawberry Rhubarb Pie

Once a year, when my rhubarb is thick and tall and the ruby red strawberries are hanging fresh and juicy, I pull out my favorite Strawberry-Rhubarb Pie recipe.

Although I had an abundance of rhubarb and the strawberries were red and ripe, when I went to actually pick the berries I found that either the ants or the slugs had already gotten to most of them. Berries are one of my favorite things about summer but it seems that I am not alone in this. Slugs agree.

Fortunately, there are many gardeners that have a much greener thumb than myself so finding strawberries wasn’t too hard. As we were on our weekend trek we saw many signs for berries along the road. Mr. Paparazzi, always on the look out for a good photo-op, saw this lovely old white barn turned farm stand and pulled in.

The Schuh Family Farm did indeed have fresh picked strawberries. They were plump and delicious and since there was no “organic” or “no spray” sign posted I simply asked the woman (who had grown them) if they’d been sprayed. She proudly told me that she had used NO spray or pesticides.

These small family farms generally cannot afford the “organic” label and don’t have the extra money to spend on a bunch of spray and fertilizers.  I recently bought a small can of Sluggo and it was $19. I can only imagine how expensive it would be to use any sort of chemical “organic” or not on a larger space! These smaller family farms usually just share with the slugs, having enough to go around.

I unfortunately, do not have that kind of space or light. I’m pretty sure the slugs have taken up residence directly in my dim little corner that I call a strawberry patch. Complete with tiny slug homes, street lights, and signs pointing directly to the juiciest berries. I sprinkle a little Sluggo now and then and have been spotted in my pink fluffy bathrobe and slippers out at dusk snipping those little suckers in half, wickedly cackling as I demolish their little slice of slug heaven. My kids will come visit when I’m in the looney-bin. They’ll tiptoe around making sure no scissors or slugs are in site, patting my hand reassuringly. They’ll only bring lemon-meringue pie with them just to keep my meds to a minimum.

Before they haul me off you can find me sitting on my back porch, pie in hand with a big scoop of vanilla ice cream melting on top. And yes, of course I wouldn’t leave you without sharing the recipe.

Strawberry-Rhubarb Pie

5 cups of strawberry and rhubarb combined (any combination is fine)

1/2 to 1  cup sugar, depending on your taste, sweetness of the berries and strawberry to rhubarb ratio

4 Tbs. of instant tapioca (or 3 Tbs of cornstarch if you don’t have tapioca. Both act as a thickener)

Pinch salt

¼ tsp ground cinnamon

Pinch ground allspice or nutmeg

1 recipe Pie Shell for a two crust pie (see below), bottom crust fitted into a 9-inch pie pan (refrigerate until ready to fill)

2 Tbs. butter, cut into bits

Milk as needed

Hull strawberries and leave whole or cut in half if very large. String rhubarb and cut into 1/2-inch slices. Gently toss fruit with sugar, thickener, salt, and spices. If using instant tapioca follow directions on back- generally requiring that you let the tapioca and filling sit for about 15 minutes. Pile filling into uncooked pie crust making the pile a little higher in the center than at the sides. Dot with butter. Cover with top crust. Crimp edges with a fork or your fingers. Refrigerate and preheat oven to 450 degrees.

Place pie on a baking sheet and brush the top lightly with milk; sprinkle with sugar. Using a sharp paring knife, cut two or three 2-inch-long vent holes in the top crust; this will allow steam to escape. Place in the oven and bake for 10 minutes. Reduce heat to 350 and bake another 40-50 minutes, or until crust is golden brown and inside is bubbling. Do not under bake! Cool on wire rack before serving.

Two Crust Pie Crust

2 ¼ c. Flour

1 tsp. salt

2 tsp. sugar

16 Tbs. butter

6 Tbs. ice water

Pulse dry ingredients in food processor. Add butter. Add ice water and mix until you can just barely pull it together.

(Adapted from How to Cook Everything/ neighbor Angie Reynolds)

Organic Yacon Syrup: A HealthNutNation Approved Alternative Sweetener

I’m always on the look-out for alternative sweeteners that aren’t artificial or highly processed, yet actually taste good. Agave Nectar seemed the solution for a time, but unfortunately as with stevia, the claims were too good to be true. Unless minimally processed and sourced from reputable companies such as Navitas Naturals, both stevia and agave are just another highly processed sweetener surrounded by unfounded claims.

I’d first heard of yacon syrup in the cookbook Sweet Gratitude: A New World of Raw Desserts. Eager to try this sweet tasting tuberous root turned syrup, I was pleasantly surprised to find it included in the sampler box that Navitas Naturals had sent for review.**

My favorite way to eat yacon syrup is straight out of the jar.

Reminiscent of molasses in smell, taste and texture, this earthy flavored, yet delicately sweet syrup is an excellent alternative to sugar. Containing half the calories of cane sugar, yacon syrup is also vegan, kosher, gluten-free and suitable for raw and diabetic diets.

Grown in the Andes, yacon syrup not only contains inulin (which promotes healthy probiotics) but because it contains a special type of sugar known as olifructose, or fructo-oligosaccharide (FOS), is not converted to glucose in the bloodstream. Thus, it passes through the digestive tract unmetabolized. Unmetabolized sugars are fantastic because they become food for the “friendly” bacteria that live in the colon.*

Not as sweet as honey or molasses, this syrup is more of a mellow sweetness. The undemanding yacon syrup left me with a satisfying after-taste that I could savor. Which leads me to the truth: My favorite way to eat yacon syrup is straight out of the jar. However, it is enjoyable wherever honey or molasses are used. In oatmeal, as syrup on pancakes, in place of honey or maple syrup in granola recipes, mashed with sweet potatoes and butter, or as a sweetener in hot beverages (although its distinct flavor may impact a lightly flavored tea such as jasmine or green tea), yacon syrup is very versatile.

HealthNutNation Giveaway!

You don’t have to take my word for it though. Navitas Naturals is giving away a jar of yacon syrup and a 4 oz bag of mulberries, goji berries, goldenberries, cacao nibs, or Trail Power (you get to choose) to one lucky reader!

Here’s how to enter:

Check out Navitas Naturals products. If you like what you see be sure to “like” their Facebook fan page. Come back, and comment (scroll down on this page to find “comments”) on which product you’d most like to try. You’ll automatically be entered to win!

It’s that easy! Winner will be announced Monday the 25th of April.

 

*Sourced from Sweet Gratitude: A New World of Raw Desserts by Matthew Rogers and Tiziana Alipo Jamborra

**In the spirit of transparency, I want my readers to know that Navitas Naturals is sponsoring this week’s HealthNutNation giveaway. These are products I use and I’m pleased to share them with you.

Is there any difference nutritionally between brown eggs and white eggs?

My grocery store charges more for brown eggs. Is there any difference nutritionally between brown eggs and white eggs?

The reason why grocery stores charge more for brown eggs is because they are generally thought to be a healthier choice. However, there is no difference nutritionally between any color of egg. Eggs come in all different shapes and sizes. “The color difference is due to the specific breed of hen” according to the Egg Nutrition Center. So, an egg is not green because that chicken has gorged on spinach, it’s green because that is what kind of egg it’s breed lays.

High in protein and around 72 calories for a large egg, eggs are a wonderful power-food. However, what the chicken eats and the conditions in which it is kept, impact the healthfulness of the eggs which it produces.

That’s why I always suggest buying cage free organic eggs if at all possible. I know they can be pricey, so ask around and see if you can find a backyard chicken farmer in your area that might have extra eggs that they’re willing to sell. Don’t be afraid to ask to see the conditions in which they’re chickens are kept, as well as what they are being fed.

Also, before you spend the extra money on those cage free organic eggs you might want to check out the Cornucopia Institutes Organic Egg Scorecard.  Just because a label claims “cage free” means little more than that the hens had an open door at the end of a football field sized warehouse that had a patch of grass “available” to them.

Nobody wants to pay more for an empty promise. Do your homework now so you can grab those eggs without slowing down, as you wheel that hefty car cart to the promise land (the car- which has restraining elements-). We wouldn’t want little Johnny to have time to jump out of the car cart (which he demanded and you are now paying for because the darn “seat belts” don’t work. And, where is the aisle that carries duct tape exactly?)

To your health,

Alison

How to Read a Nutrition Facts Label

Figuring out how to read a food/nutrition label can seem a daunting task. But when you know what to look for, it’s quick, easy and totally doable.

First, look at the top of the food label at Serving Size.  This will tell you the amount of food they are measuring. This is also where companies try to trick us! A lot of sports drinks, cookies and (seemingly) single serving items will actually be split into two servings so that the company can show a lower calorie, sugar, and sodium (salt) content.

Next, choose the 3 items that you are most concerned about. My 3 items change depending on the product I am buying.  I generally want to know the calories and sugar content along with the list of ingredients. If it’s not an item where I’m concerned about the sugar content (such as soup) then I check sodium (salt) content. You may be concerned with the fat, fiber or protein content.

An Example, Please

Let’s choose a cereal for our kids. Cereal is an easy one because it only has two items to be concerned with- sugar content and ingredients. Depending on who is eating the cereal, you may also like to know the amount of sodium (salt content), fiber or calories.

Serving Size

We’ve already learned that Serving Size is first. Eight ounces equals a cup and 1 small bowl of cereal is usually around a cup.

Sugar

Next, I scan down until I see “sugar”. If I am buying a breakfast cereal I try to keep the sugar content at less than 6 grams per cup of cereal. If I am buying what I call a “dessert cereal” (used as a dessert, not a meal choice) then I’ll go up to 10. Yep, I know this cuts out most of the cereal out there. Remember, most of us eat more than one bowl of cereal and then with the addition of milk we’ve added another 12 grams of sugar (albeit natural) per 8oz.  As with all milk products, allowing a bit of fat, such as lowfat (vs nonfat), makes the milk taste sweeter and aides the vitamins in absorption.

Ingredient List

If the sugar content is to my liking I then look at the ingredient list. I scan the label for High Fructose Corn Syrup. If that is on the list I immediately put it back on the shelf. If it says “sugar, cane sugar, honey, or sucrose (a fancy word for sugar)” then I continue on down the ingredient list.

I am not a fan of cottonseed oil, soybean oil, or any oil that has the word “hydrogenated” in front of it. This is because both cotton and soy are among the top 5 contenders for “most highly sprayed crop.” They are also both GMO (genetically modified) unless organic. “Hydrogenated” basically means that it’s an unhealthy fat. The kind that plugs up arteries and other important valves in the body. If it lists any of those, back on the shelf it goes.

Most of the name brand cereals will list “Enriched (Bleached) Flour” as their first ingredient. It is preferable to have something like “Whole Oat Flour” listed as Enriched Bleached Flour is just highly refined white flour which has been striped of just about any nutritional value. Most organic cereals from companies such as Cascadian Farms will use whole grains and are your best bet if you are on a “grab and go” shopping excursion. Look in the health food section and stock up when they’re on sale. Coupons are also often available via the companies websites.

Make it easy, skip the regular cereal isle and go down the health food isle instead.

If you decide to shop the health food isle then you are down to just serving size and sugar content as a general rule. Be careful though, just because it’s organic doesn’t mean its low in sugar.

Get your kids to help

My kids know how to check a label and have fun going down the isle to find a cereal which mom will say “yes” to. The other day I took my son to Trader Joe’s. He asked if he could get a dessert cereal. I said “hmmm, I don’t know….” As he interrupted with “It’s only got 10 grams of sugar!” We hadn’t had this particular cereal in months and he remembered the sugar content! It’s been a popular dessert many nights since!

“But it isn’t fun”

If your kids are used to multi-colored or “fun” cereal there is hope. Try Gorilla Crunch or another cereal made by EnviroKidz. These are much healthier choices and a good way to ween your child off of the sugar-laden name brand cereals. If you’re on a budget just buy a plain cereal (such as O’s) and let your kids add a touch of honey or maple syrup. This saves money and keeps you in control of how much sugar your kids are getting.

A few of our favorites:

  • Cascadian Farms O’s
  • Cascadian Farms Honey Nut O’s are a great dessert cereal choice with only 8 grams of sugar per cup!
  • Cascadian Farms Clifford Crunch
  • Kashi Heart to Heart
  • Trader Joe’s O’s
  • Plain oatmeal topped with dried cherries, apricots, cranberries, or raisins. Swirl in some half and half  for a bit of creaminess. (*Hint- Add a touch of salt- you’ll need less sweetener)

    Reading a Nutrition Facts Label doesn’t have to be confusing. Just knowing what you’re looking for makes a quick and easy scan totally doable. Give it a try and let me know how it goes!

    I’d love to know how many of you already read a nutrition facts label and what you look for. Leave me a comment, I read every one!

    Alison

    Coffee, Interesting Facts You’ll Want to Know!

    - Coffee is THE most popular beverage worldwide.

    - The average coffee drinker consumes 3.41 cups daily while more than 60% of North Americans are daily coffee drinkers.

    - Coffee is the second largest agricultural crop in the world (cotton is number one).

    - After cotton and tobacco, coffee is the most heavily sprayed crop in the world.Of the 2.4 billion pounds of coffee that are sold per year in the United States only about one sixth (400,000,000 pounds) is organically grown.

    - Three-fourths of coffee growers worldwide spray the plant with some of the most dangerous chemicals in the world- benoyml, chlordane, cabrflurane,DDT, endulfan, paraquat,and zineb. Several of these chemicals are banned in the USA due to toxicity.

    - One pound of coffee consists of 4000 hand-picked beans. One hundred coffee beans = one cup of coffee. One coffee tree yields one pound of roasted coffee.

    - If you drink two cups a day, you’ll consume about 34 gallons this year, which represents the harvest of 18 coffee trees.

    - If you drink conventional, non-organic coffee, the 18 trees which supply your morning brew this year will be treated with about 11 pounds of chemical fertilizers and 8 ounces of pesticides. Most of those chemicals will be washed down hillsides in the streams that carry away the 43 pounds of pulp stripped from your beans.

    Facts like these make a person think that maybe cutting out coffee altogether would be the best idea. For many of us, this is too much of a sacrifice! Good news though! Studies suggest that the caffeine and antioxidants found in a cup of coffee are a healthy choice.  And, recent studies have concluded that drinking 3-5 cups of coffee per day during one’s middle years may reduce Alzheimer’s disease by as much as 60-65%.

    Decaf anyone?

    As a decaf coffee drinker myself I’m sorry to say that you have to be extra careful when buying decaffeinated coffee. To remove the caffeine from the bean takes more processing. As you’ve probably already deduced more processing is not generally a desirable quality in anything we eat. Look for Swiss Water Process as it only involves soaking the beans in a coffee flavored solution of water and does not use any chemicals.

    Don’t feel like you can afford organic?

    Organic coffee does tend to run $2-4 more per pound (than conventionally grown). However places like Trader Joe’s and Costco sell organic coffee which generally runs as little as $1 more per pound. Local coffee roasters are generally a pretty conscientious crowd. If you purchase coffee beans from a local roaster ask where they get their beans from. Some do not label organic because their growers cannot afford the label. However, the growers also cannot afford the pesticides and chemicals either so they really would be considered organic.

    Here are three of my favorites that offer online purchase and freshly roasted coffee delivered to your door:

    Perkins Roasting Company- Although you can order their coffee online, if you live in the Seattle area you’ll see Perkins at your local Farmer’s Market. They roast their beans using state of the art “green” technology and offer hard to find, delicious, low acid, Swiss Water Decaf, organic coffee. They have many different roasts and beans to choose from. Their coffee is excellent. Give them a try!

    Kalani Coffee

    Caffe D’arte

    Resources:
    https://secure.speakeasy.net/kalanicoffee/eco-facts.htm
    http://www.realcoffee.co.uk/Article.asp?Cat=Trivia&Page=1
    http://www.canmax.com/coffeefacts.html
    http://www.talkaboutcoffee.com/10-facts-about-the-coffee-industry.html
    http://recipes.howstuffworks.com/question480.htm
    http://www.supermarketguru.com/index.cfm/go/sg.viewArticle/articleId/240

    Fat. Red. Delicious.

    For Labor Day I thought we’d change it up a bit and make the kids slave away in the strawberry fields at Bolles Organic Farm in Monroe, WA. After all, what is Labor Day without hard physical labor? The good news is that Mr. Paparazzi came along. So before you call the good people down at the Child Labor Department have a look at our fun.

    September 6th. Can you believe the size of these berries? They were sweet, luscious and juicy!

    Strawberries often wallow in the dirt and muck as they grow and ripen. Because of this, they soak any pesticide that is sprayed on or in, the surrounding dirt right up. This is why strawberries are one of the top offenders when it comes to pesticide residue. You can’t wash pesticide residue off or peel it off, it’s part of the berry. Organic is worth the extra money when it comes to strawberries.

    My kids loved picking strawberries. Since we were the only pickers in the field, my kids loved skipping across rows, seeing who could find the biggest berry; running and just feeling the freedom a large, open field has to offer (all the while being careful not to squash the farmers berries).

    First find of the day…. A conjoined twin berry

    Second find of the day… An eagle feather?

    Notice the buildings behind the sign and fields. These farmers have been flooded out twice in the last few years. They do not own fancy houses and cars and some are just barely making ends meet. These people are committed to growing OUR food in a healthful and sustainable manner. Let’s give them a great big THANK YOU by supporting local farms whenever possible!

    We picked these in about half an hour and wished we had another box with us. They were so yummy and the rain was hot on our tail!