Greens, Scallions, Herbs & Beans

Spring at Raleigh City Farm means — out of the greenhouse & into the plots. Seen here kale & lettuces.
  • 2 T EVOO (Italian has the most nutrients.)
  • 8 scallions/green onions Separate the white & green parts as the white parts taste entirely different than the green & we’ll cook the white parts and have the green parts as a garnish. Chop.
  • 2-3 cloves of garlic minced
  • Sea salt, black pepper, turmeric
  • 1/4 C. stock of your choice or water
  • 2 C pressure-cooked garbanzo beans/chick peas Choose Eden Organic if using canned. Pressure cooking eases digestion by inactivating lectins. Add a couple strips of astragalus root for immunity. Remove the astragalus before serving.
  • 6 C fresh greens, roughly chopped. Or add whole(beautiful as a nest)& include a knife to serve.
  • Herbs of your choice and as much as you like. The Raleigh City Farm harvest this week includes rosemary, oregano & thyme. My recommendation is rosemary by itself or a mix of two thirds oregano to 1/3 thyme. Taste the herbs raw to make sure you like them. The taste will change when cooked; while oregano will mellow, thyme and rosemary will intensify. Thyme can be very dominant so add sparingly. You can always “herb/spice it up!” later. Rosemary is an amazing herb — improves brain function.Centenarians in Italy pinch a bit & eat it every day. Look for my future post about rosemary(s). Oregano, I can’t say enough, except eat it every day, raw in salads, on sandwiches, etc. Check out my prior post here about all the benefits of: OREGANO!
  • Acid splash of some sort — Lemon juice or Champagne vinegar
  • Crunchy something — pumpkin or sunflower seeds, fried onions (yum!) even crumbled chips or crackers
  • Optional: A bit iof feta & a few kalamata olives for interest.

Heat the EVOO in a skillet. Add the garlic & scallion white parts. Sauté just until clear. Add +/-1/2 t salt, 2 dashes of freshly ground black pepper & a dash (or 2) of turmeric. Add the stock, herbs & garbanzos and cook until the beans are heated through, stirring constantly. NOTE: If you are using leaf lettuces, spinach or baby greens, just place them raw on the plate as the beans will wilt them. OR Add the greens & cook just until wilted. If you’d like a greens’ nest, for ease later, cook the greens separately on one side of the beans’ skillet.

Taste the beans & greens and add more herbs & salt/pepper as desired.

If you cooked the greens whole, pull them from the skillet and form a “nest” for your beans. If you chopped the greens, just add the bean/green mixture to a serving dish. If using raw greens, place them on a plate & top with the hot beans. Squeeze a bit if acid over. Sprinkle with the green onions & crunchy stuff. Add olives & feta if you like.

Divine & Delicious Dining, Ya’ll!

See ya at the FARM! Don’t forget to get your April 24 Bearthday Celebration tickets by April 19!

Healthy Herbes de Provence

C’est bon et bon pour vous.
  • 1 T Fennel Seed 
  • 2 T Summer Savory
  • 2 T Thyme
  • 2 T Basil
  • 2 T Marjoram
  • 2 T Parsley
  • 1 T Oregano
  • 2 T Rosemary
  • 5-6 Bay Leaves (or 1 t ground Bay Leaf)
  • 2 T Lavender Flowers
  • 1 T Tarragon*
  • 6 Black Peppercorns
  • YOU CAN USE ALL FRESH or MIX FRESH & DRY HERBS IN THIS BLEND AND FREEZE. Allow 3 times the dry amount for fresh and of course you’ll have to grind your dry herbs, mince your fresh ones & blend. Storage info follows.

To mix, you can use a suribachi (I love this Japanese grinding bowl bowl with a rough unglazed center that I learned about from Alice Waters.); mortar and pestle; or an electric spice grinder. (I have a Cuisinart SG10 which holds all of this mix.) You can also use ANY BOWL and a wooden spoon.

When mixing spices grind the largest ones first…ie. peppercorns and bay leaves. When these are relatively small, add the all the remaining herbs & blend to your preference, coarse to very fine. Try to have consistent particle sizes of all the herbs so you have true blend of flavors for your recipe.

Store AIRTIGHT in a dark/tinted GLASS container for up to 6 months. Beyond that your flavors and nutrients will dim. You can freeze your blend (IN FREEZER PROOF AIR TIGHT GLASS NOT METAL OR PLASTIC) and maybe get 12 months. (PLASTIC is toxic next to any food! It is NOT airtight. I love Ball straight-sided freezer safe jars! Here’s Dr. Weil’s view about SILICONE which might be an option…https://www.drweil.com/diet-nutrition/cooking-cookware/cooking-with-silicone/

I have also mixed my blend with olive oil, plopped teaspoonfuls on a parchment lined tray, frozen and popped out into my BALL jars and returned to freezer. Pre-measured with an extra boost of EVOO. 12 months maximum storage but I use within 6 months.

MAGIC HEALTH

This is just a teeny bit about the health gifts.

As a nutritional chef, I have learned that this blend is loaded with LIFE — phytonutrients, vitamins, minerals, etc. Remember more is not necessarily better. Taste your foods as you cook to see what is your spice preference.

  • Fennel – Carminative (antiflatulent), galactagogue (increases breast milk supply), expectorant/antitussive (relieves chronic cough), anti-colic, stomachic (aids digestion), anti-inflammatory (supports overall wellness). I LOVE FENNEL!
  • Savory – Anti-oxidant (see oregano blog https://chamberslife.com/?s=oregano for information about antioxidants), anti-septic, anti-fungal, expectorant, stomachic, aphrodisiac, thirst quencher.
  • Thyme – Antiseptic, antibacterial, antiviral, antioxidant, anti fungal, expectorant, anti-candida, vermifuge (expels parasites), carminative, antitussive, antispasmodic, diaphoretic (skin redness increasing blood flow for musculoskeletal/arthritis/rheumatism pain relief).
  • Basil – Antidepressant, detoxicant, headache relief, lung support, digestive.
  • Marjoram – See Oregano.
  • Parsley – Diuretic, blood purifier, digestive, galactagogue, emmenagogue (menstrual flow stimulant), carminative, antiseptic, anti-inflammatory, expectorant.
  • Oregano – https://chamberslife.com/?s=oregano
  • Rosemary – Nervine (calms nerves), antiseptic, anti-inflammatory, antifungal, antimicrobial, diaphoretic, analgesic (pain relief), antispasmodic (muscle spasm relief), antioxidant, carminative, liver tonic, astringent, circulatory support. I LOVE ROSEMARY! Here’s a little side note about the magic of Rosemary. https://www.nytimes.com/2016/10/20/world/what-in-the-world/rosemary-and-time-does-this-italian-hamlet-have-a-recipe-for-long-life.html
  • Bay Leaf – Anti-carcinogen, antioxidant, antibacterial, anti-inflammatory, diuretic, calmative, antiflatulent, sedative, sodium replacement for taste. DO NOT EAT WHOLE BAY LEAVES AS THEY MAY CAUSE CHOKING/GASTROINTESTINAL PROBLEMS!
  • Lavender Flowers – Antibacterial, digestive, cholagogue (promotes bile flow), carminative, nervine (Lavender is amazing, helping with sleep, depression, fatigue, anxiety, etc.), insect repellent. Suggested lavender varieties include Provence, Melissa, Royal Velvet, Buena Vista and English.
  • Tarragon – Digestive, antiflatulent, cholagogue, nervine, appetite stimulant, metabolism booster. *Tarragon has very distinctive flavor can overpower other herbs, so you may want to start with less to see if your taste buds agree. If your tongue feels a little numb when you eat Tarragon, I am told that’s part of it’s magic.
  • Black Peppercorns – Digestive, enhances bioavailability, anti-inflammatory, antioxidant, improves cognition, expectorant, antitussive. EAT ON EVERYTHING!

SOURCES & REFERENCES, ETC.

www.katolenyardley.com The Good Living Guide to Natural and Herbal Remedies by Katolen Yardley

www.thymeherbal.com Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson

Dr. William Li https://drwilliamli.com author — Eat to Beat Disease

Rebecca Katz – AMAZING RECIPES! She so gets the flavor thing — MAKE — www.rebeccakatz.com/recipe-box/triple-triple-brittle

And last but not least — I love this podcast because Dr. Gundry has a plethora of health professionals as guests whether he agrees with their views or not. So if you are a sponge for health info this is your go to… …https://drgundry.com/the-dr-gundry-podcast/