When I am in the mood to use a new ingredient or introduce a new ingredient to a client or child I always aim to incorporate familiar flavors, smells and textures that will ease the eater into the experience.  That was my exact philosophy when I created this recipe. When creating this recipe I was starting with a familiar and loved ingredient, cheddar, and my mind drifted to comfort food favorites like macaroni and cheese or a cheddar and broccoli potato.  I am using those familiar and well loved foods to introduce farro, a whole grain with a nutty flavor and hearty bite.  Farro is in the wheat family and is consumed quite regularly in Europe.  I choose to cook up the farro with cheddar and my favorite broccoli alternative, kale thus creating this soulful and savory dish.

Farro with Cheddar and Kale

• 2 tbsp olive oil
• 2 shallots, chopped
• 2 cups farro or wheat berries
• 2 cups low sodium vegetable stock
• 2 1/2 cups water, divided
• 4 cups fresh kale,  chopped
• ½ cup Cabot plain Greek yogurt
• 1 cup (lightly packed) Cabot 75% light cheddar, shredded
• Salt and pepper to taste

In a large saucepan over medium high heat add the oil and shallots.  Add a pinch of salt and cook for 3-5 minutes or until tender.  Add the farro, stock and 2 cups of water and stir to combine.  Bring to a boil then cover, reduce to a simmer.  Cook for 35-45 minutes or until the majority of the liquid is absorbed.

While the farro is simmering, add kale and ½ cup water to a small pot.  Cook for 3-5 minutes or until kale has wilted and is bright green and tender.  Drain.

Combine the cooked kale, yogurt and cheese in a food processor or blender.  Puree.

Add the kale mixture to the cooked farro.  Stir to combine and heat through.  Season with salt and pepper and serve.

I received free samples from Cabot Creamery of the cheese and giveaway items mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Cabot Creamery Cooperative and am eligible to win prizes associated with the contest. I was not compensated for my time.

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When I think of maple syrup my mind drifts to cool afternoons, leaves changing colors and the earthy overtones of fall…but,  I am feeling inspired by warm afternoons, sun soaked days, flowers blooming and fantasies of summer  as spring blossoms here in Philadelphia.  So, my recipe for this Redux is in mind mind a play on the emotions evoked by maple and honey and instead is the result of many things current including my 10 month old son who lights up when exploring new flavors, my desire to use natural sweeteners over refined products, the endless recipes that pop into my head when I think of maple and honey and finally and most importantly the whimsical thoughts of a Popsicle on a spring/summer day.  Yes, I am on a Popsicle kick.  Why not?  The options are endless and it’s a great way to feel like a child, feed a child and enjoy all those colorful fruits and veggies that will soon be born in our area.

Blackberry Maple and Pear Pops

(Makes 4, 4 ounce Popsicle or 16 of these little guys)

• ½ pint of fresh blackberries (about 1 cup frozen)
• 1 ½ cups of organic pear juice (no sugar added)
• 1 tbsp of maple syrup
• ½ lemon, juiced

Puree all ingredients in a blender.  If desired, strain to remove the seeds.  Pour into Popsicle molds and freeze until solid.

What is your favorite Popsicle creation?
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Known as ballekes in Belgium, Bakso in Indonesia and Polpette in Italy, meatball variations are enjoyed around the world.  In general a meatball is ground meat mixed with a grain and/or vegetable, spices, possibly a thickener, and served with a sauce.  There are several explanations for the creation of the delicious meatball.  They help to distribute meat to a larger amount of people since they are mixed with other ingredients.  Meatballs are also a good way to use up leftover meat before it goes bad.  It is also possible meatballs were created to make tough meat more palatable and digestible.  Whatever the case, it seems they were always delectable.  The earliest recorded recipe was found in Apicius from Ancient Rome.  The recipe included ground meat, white bread soaked in wine, pepper, garum, myrtle berries and pine nuts.  Yum!  We can be grateful to that recipe for the vast array of meatball recipes available to us today!

For the meat and meat-free eaters out there here are some tips to use when making healthy meatballs and two recipes we love.

• Use lean protein as the base.  We love bison, turkey, chicken, and beans
• Skip the breadcrumbs and use cooked or dry grains.  Cooked grains like quinoa and millet work well if you are baking your meatballs.  Dried grains like bulgur work well if you are simmering the meatballs in a liquid or sauce to cook.
• Add veggies…pureed veggies will add flavor, nutrition and color.
• Skip frying…simmer your meatballs in a sauce or poaching liquid or bake them in the over.
• Meatballs are for more than just pasta—serve over grains, on a sandwich or on a toothpick as as appetizer.

Veggie Patch Panko Meatless Meatballs (pictured)

Ingredients:

• One package (about 20) Veggie Patch Meatless Meatballs
• 1/4 cup whole wheat flour
• 6 tablespoons liquid egg whites (2 large egg whites)
• 1/2 cup Panko bread crumbs, ideally whole grain
• 1/2 cup grated Parmesan cheese
• 1 cup marinara sauce
• 20 tooth picks, optional
• Salt and pepper, to taste

Preheat oven to 400 degrees. Spray a baking sheet with oil.

Place Meatless Meatballs in a microwave safe dish, cover with wet paper towel and cook on high for 45 seconds. Set aside.

Place flour in a shallow dish or on a plate.

Place egg whites in a bowl next to the flour.

In a third shallow dish or on a paper plate, combine the Panko crumbs with the Parmesan cheese.

Roll each Meatless Meatball in the flour, shaking off excess, then the egg whites, and then the Panko mixture.

Press the breading evenly onto each Meatball.

Place breaded Meatballs on the sprayed baking sheet and bake for 5 to 10 minutes.

Turn Meatballs over once, then return to oven for another 5 to 10 minutes until golden brown.

Insert skewer, if using, and serve with warm marinara dipping sauce.

Greek Bison and Bulgur Meatballs

Ingredients:

• 2 pounds lean ground bison
• 1 cup finely chopped fresh flat-leaf parsley
• 1/2 cup coarse bulgur
• 1 large egg, lightly beaten
• 2 tablespoons shredded carrot
• 1 scallion, peeled
• ¼ cup chopped red pepper
• 2 cloves of garlic
• 1 teaspoon ground cumin
• Salt and pepper
• 4 cups of tomato sauce
• 1 cinnamon stick

In a food processor, combine parsley through cumin and puree.  In a large bowl, combine the meat with the egg mixture.  Season with salt and pepper.

Shape 2-tablespoon-sized portions of the meat mixture into balls.

In a large sauce pan, add the tomato sauce and the cinnamon sticks.  Simmer.  Add the meatballs, cover and continue to simmer for 20-30 minutes or until meatballs are cooked and bulgur is tender.

• By choosing to participate in the Lancaster Farm Fresh Community Supported Agriculture program, you make a very powerful commitment to purchase Certified Organic produce that positively impacts our local economy, personal health, and planet and you can stop in to say hi when you pick up your goods at Healthy Bites Kitchen @ 2521 Christian St every Monday of the growing season!

Here are some of the many reasons that it makes sense to participate:

• The CSA model helps to keep organic farming a viable way of life for small-scale family farms that are increasingly threatened by agribusiness. LFFC member farmers farm an average of five acres.
• Farming is a tradition in many Lancaster County families, and has been inherited by the majority of LFFC member farmers.  By purchasing a CSA share, you ensure that this rich tradition can be passed on to future generations. It’s a great legacy.
• LFFC member farms are 100% Certified Organic. We pride ourselves on our strict standards, excellent records of all activities on the land, and our highly maintained and enriched soil.
• Our produce is some of the most nutrient-dense that Lancaster County has to offer! By purchasing a CSA share, you ensure that you and family make a commitment to consuming fresh, local Certified Organic vegetables for up to 33 weeks out of the year. Increasing your daily intake of fresh produce is proven to reduce the risk of cancer, heart disease, high blood pressure, and Type II Diabetes, as well as providing you with a noticeable boost in energy.
• At the grocery store, all vegetables are fruits are made available to us at all times of the year. Our shareholders enjoy being reconnected with the tradition of eating vegetables and fruits when they are in season and at their freshest.
• One of the benefits of joining a cooperative is that your CSA share is sure to be packed with variety, as each of our farmers enjoys growing unique heirloom vegetable and fruit varieties. Towards the end of the season, many of shareholders also confess that they’ve learned to love a vegetable or two that they may never have tried on their own.
• Once a week, shareholders pick up their CSA shares at a convenient pick up location. Over the season, they meet neighbors, make friends, and develop relationships with one another.
• At the grocery store, Certified Organic produce is often marked up 50 to 150%, and much of it isn’t even local! Because the CSA model connects consumers directly with farmers, the price of each item in a share is comparable to wholesale pricing.
• In the U.S., food travels an average of 1,500 miles from farm to plate, accounting for a large portion of the nation’s total carbon emissions. Unlike the vegetables that you find in the grocery store, which are chemically treated to withstand weeks of travel time, the vegetables that you’ll find in your CSA share are delivered 24-48 hours after harvesting. LFFC also delivers exclusively to areas within a 150 mile radius.
• Something that makes our CSA program unique is the option for shareholders to participate in Four Season Harvest, our online buying club. Through this program, CSA members can order additional items (such as milk, eggs, meat, etc.) to be delivered each week with their CSA shares!
• Should you choose to purchase animal products through Four Season Harvest, you can be sure that LFFC is committed to the strictest animal husbandry practices. All animal products offered through the Co-op come from pastured, humanely-raised animals.

On March 18th, we will close the doors to Healthy Bites Market/Cafe but will continue to offer several services to our customers and friends!

The past two years have been filled with joy as we have become a part of the graduate hospital community.  We have loved meeting our neighbors and building relationships with all of you. Katie and the team at Healthy Bites have loved serving up fresh paninis, salads and more at Healthy Bites Market and Cafe but Katie, a new mom to 9 month old Hudson and a business women who has a boundless amount of passion for nutrition and sustainability, has decided to simplify but continue to pursue several of the endeavors that are near and dear to her.  She has made the bittersweet decision to close the market and cafe at Healthy Bites but remains committed to her clients and plans to continue to offer Nutrition Services, Meal Delivery, Catering and Cooking Classes. We will even be offering periodic dinner events throughout the summer as we love out outside space and want to continue to share it with the neighborhood.

You can continue to keep in touch with Katie as her tips and recipes can be seen in several national magazines (like O, the Oprah Magazine this month), and in regular contributions on Food Network’s Healthy Eats Blog and Philadelphia Magazine’s Be Well Philly Blog to name a few.  She will continue to write and post recipes on the Healthy Bites Blog as well. Want to get you little ones in the kitchen?  Come hang with Katie at Nest where she will be teaching 3 cooking classes this spring for 2-4 year old. Plus, stay tuned for her cookbook which is in the works!

So, our awesome customers and friends…come visit us as we will be closing March 18th, and will have some stellar sales in the meantime.  All of our items in the market will be on sale through our closing so stop in, stock up, have one last BELT and wish us farewell.

For this month’s “Recipe Redux” the theme was chocolate.  I am seriously, who doesn’t love chocolate?  Throw in the fact that is packed with good-food-you nutrients (like we needed more motivation to dig in) and this ingredient should be added to every recipe, right?

Well I figured there would be several post with sweet treats and since sweet treats really aren’t my thing (I am a salty/savory gal) I figured I would mix it up with this chili.  A favorite in our house and with clients the layers of flavors and “secret” ingredients make this recipe a true, chocolatey treat that is, in fact, GOOD for you!!

Pork and Sweet Potato Chili

Ingredients

• 1 tablespoon canola oil
• 1 1/2 cups chopped white onion
• 1 medium carrot, chopped
• 2 celery stalks, chopped
• 3 garlic cloves, minced
• 1 large sweet potato, peeled and diced
• 3/4 pound boneless center-cut pork loin, cut into 1/2-inch cubes  *use loin cuts as it is leaner
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon unsweetened dark-chocolate powder
• 1 teaspoon dried oregano
• 1 teaspoon ground cinnamon
• 2/3 cup low-sodium vegetable stock
• 1 14 ounce can diced tomatoes
• 1/2-1 chipotle pepper in adobo sauce, diced
• 1/2-1 tablespoon adobo sauce
• 1 15 ounce can navy beans, rinsed and drained
• 1/2 cup chopped fresh cilantro (plus more for serving, optional)
• 4 tablespoons nonfat Greek yogurt (optional)

Directions

1. Heat the oil in a large pot over medium-low heat. Add the onion, carrot, celery, garlic and sweet potato; cook 8 to 10 minutes, until tender. Season the pork with the salt and black pepper; add the meat to pot and cook until browned, stirring frequently, about 5 minutes.

2. Mix in the chili powder, cumin, dark-chocolate powder, oregano and cinnamon; cook 2 minutes. Add the vegetable stock, tomatoes, chipotle pepper and adobo sauce; stir, then bring to boil. Reduce heat to low; cover pot and simmer, stirring occasionally, until pork is tender, about 1 hour. Stir in the navy beans and cilantro; cook until heated through, about 3 minutes. Serve the chili topped with more cilantro and a dollop of yogurt if desired.

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Katie is at the grocery store way to much to mention (she not so secretly loves it there!).  Recently, she has been talking about the scoring systems that have popped up and what it all means.  For the sake of a rhyme and solid nutrition advice…the numbers have spoken and we should, in fact, continue to eat our greens!

There are several nutrient/food rating systems on the market but for the sake of this post we will introduce you the the “ANDI” System (Aggregate Nutrient Density Index).  If you are a whole foods shopper you may have seen it.  It determines how nutrient rich our food is.  This system, created by Dr. Joel Fuhrman, breaks each food down by how many nutrients per calorie it contains. We are warned that we cannot live on the winning foods alone because we need a diversity of food components like small amounts of fat. It would, however, be wise to add top rated foods to your diet and we second that as some of the highest scoring foods are in fact…our favorites…greens!!

Here are the 10 most nutrient dense foods and what you can do with em!

1. Collard greens 1000- Out of all the greens in the cabbage family, collards have the greatest cholesterol-lowering abilities. They also have amazing anti-cancer properties, are packed with Vitamin C, soluble fiber, and many other vitamins and minerals.  Try sauteing them with a little olive oil, onions and garlic.  They are the healthiest side out there!

2. mustard greens 1000 As you may have guessed, the seeds from the mustard plant are what we use to make the condiment we are so familiar with.  These amazing greens also taste like mustard and are a great addition to any Asian stir-fry.

3. turnip greens – 1000 While most of us jump at the chance to cook up some turnips, turnip greens have often been forgotten about.  These greens have a similar mustardy taste to mustard greens and are great for braising, added to a soup or thrown into a stir fry.
4.  Kale – 1000 Kale is actually the same plant as collards, just a different variety, and many of us have learned to love it! Kale is great sauteed on its own, massaged with olive oil into a tender salad, or seasoned with salt, pepper and olive and baked into chips!
5. Watercress – 1000 Watercress is an aquatic or semi-aquatic green with a nice peppery taste in the same family as all of the previously mentioned greens. Because of it’s great health properties it is in many ancient legends.  Just one example is Roman emperors eating it to help with bold decisions.  Throw watercress on a salad, in a sandwich or wilt it into pasta and enjoy!
6. Bok Choy – 824   Bok Choy is a great Asian green found in many Chinese recipes.  They have thin leaves on thick stems.  They are therefore great stir-fried with broccoli, carrot, water chestnuts, oyster mushrooms, etc. so their stems have time to cook down and become tender.
7. Spinach – 739 Spinach had its heyday with Popeye- but we’re still lovin’ it! Spinach is a nice tender green that can be used in a variety of ways.  Use it as a layer in lasagna, mix it with ricotta for stuffed shells or manicotti, chop it up and put it in pasta sauce, or just sauté it up with some garlic as a side dish.  Yum!
8. Brussels Sprouts – 672 Brussel sprouts are one of the coolest looking plants when you see them in the field.  They spiral up a thick stem and look like something out of a Dr. Seuss book.  One trick I learned for eating them is to sauté them in orange juice.  Or try roasting them with olive, salt, pepper and little maple syrup.
9. Swiss Chard – 670 Swiss chard is one of the most beautiful greens, especially if you get the kind with the rainbow colored stems!  Chard is actually related to spinach and can be used similarly- on pasta, sauteed, on a sandwich- the possibilities go on!
10. Arugula – 559 Arugula, also known as rocket is another peppery green, like watercress, that is a great flavor addition to any dish.  Replace lettuce with arugula on a sandwich or in a salad or we love to use it in pesto, lasagna and egg dishes…yum! Not only will the flavor improve, the nutrient level will sky rocket!

What is your favorite green and how do you use it?

By devorah ketai

Bored of your veggie routine?  Step outside of the box and create some delicious and simple recipes with these underused varieties-Parsnips
A great substitute for the well known carrot, Parsnips are at the height of their season in fall and winter so there is still time to enjoy this hearty root vegetable.  Once considered a luxury in ancient Roman times, they are now the often looked over cousin of the carrot.  They are nutritious (full of fiber and potassium), delicious (nutty, sweet flavor) and easy to incorporate into your diet.  Look for parsnips that are small or medium in size, about 5-10 inches long, with even coloring and a firm flesh.  This will ensure they are free of decay.  You can store them raw, cooked or frozen.  Store raw parsnips up to 2 weeks wrapped in a paper towel in a plastic bag in the veggie drawer of your refrigerator.  Cooked parsnips can be stored about 3 days in the refrigerator while frozen parsnips last much longer.  Steam parsnips in ½ inch cubes and then seal in freezer safe containers for up to 8 months.

Turnips
Turnips are a great way to add some zest to a dish while also adding fiber and vitamin C.  Typically considered a close relative to the potato, they are actually more closely related to the mustard family, which is where they get that mild spiciness.  You want to choose turnips with a cream (or white) colored bulb and a purple ring around the top that are fairly heavy.  Fall and spring are prime time for the turnip so opt for ones with their greens still attached to reap the 2 for 1 benefit (and will ensure they are fresh).  Storing turnips is as easy as sticking them in a plastic bag in the veggie drawer of your refrigerator where they will last up to two weeks. You can also blanch and freeze them, which will extend the life of the turnip for up to about nine months.

Rutabaga
Rutabaga, besides being a fun word, are a close cousin to the turnip, considered to be a cross between a cabbage and a turnip with a mildly sweet flavor.  Rutabagas are cold weather veggies; they reach their peak in the fall. Because they are able to be stored for longer periods of time they are seen year round.  When buying rutabaga, you can follow the same guidelines for turnips, a heavy, yellow or creamy colored bulb with a purplish ring around the stem.  It is difficult to differentiate between rutabagas and turnips; a good rule to follow is that rutabagas are larger and more yellow.  Storing rutabagas is also similar to the turnip, however raw they will last up to a month in the refrigerator.

Roasted Root Vegetables

• 1 pound red-skinned potatoes, unpeeled, scrubbed, cut into 1-inch pieces
• 1 pound rutabagas, peeled, cut into 1-inch pieces
• 1 pound carrots, peeled, cut into 1-inch pieces
• 1 pound parsnips, peeled, cut into 1-inch pieces
• 5 shallots, quartered
• 2 tablespoons chopped fresh rosemary
• 1 tablespoon fresh oregano
• 1 tablespoon fresh thyme
• 1/2 cup olive oil plus 1 tablespoon
• 5 garlic cloves, peeled
• salt and pepper to taste

Quick, grab and go snacks are must these days with our busy schedules but that never means you have to sacrifice flavor or nutrition.  As a long-time fan of KIND Bars I was psyched to try their new offering, KIND Healthy Grains and am just as excited to give you the chance to try this too!KIND Healthy Grains are the newest healthy and tasty snack from KIND.   These crunchy “granola-like” clusters are made from healthful whole grains, fruits and nuts.  Each of the six flavors feature delicious, artisanal blends of 100% whole grains (that are gluten free i might add) such as amaranth, quinoa and buckwheat, along with nutrition powerhouses like blueberries, walnuts, chia seeds and flax…YUM!

Because I know you want to try these tasty treats, we are giving away a KIND Healthy Grains Mixed Case to one lucky reader – that is one 11 oz. pouch of each flavor of KIND Healthy Grains listed here:

Peanut Butter Whole Grain Clusters
Vanilla Blueberry Clusters with Flax Seeds
Cinnamon Oat Clusters with Flax Seeds
Maple Walnut Clusters with Chia & Quinoa
Dark Chocolate & Cranberry Clusters and
Oats & Honey Clusters with Toasted Coconut

Your job…Simply comment on this blog (or like our Facebook page and post there) and let us know how YOU would eat your KIND Healthy Grains and incorporate them into a healthy AND tasty snack – feel free to get creative as we will decide which idea is the most unique (and healthy) and that person wins!  Make sure to include your email address so we can contact the winner!  The winner will be announced Friday so spread the word!

I wasn’t always dairy- free. Up until two years ago I was the dairy eating queen of the world.  Obviously, realizing it didn’t agree with my system anymore put a bit of a damper on my eating life.  I’m here to share with all the other dairy-free people out there, that there are fabulous alternatives.  While nothing is as good as a nice chunk of cheese, there are tons of cooking alternatives that can be done so that beloved dairy becomes a distant memory of the past.

The facts:  Lactose intolerance is the inability to digest lactose a sugar found in dairy.  Lactose intolerance develops over time starting around 2 years of age when the body starts to produce less lactase, an enzyme that is needed to digest lactose.  That being said, some dairy products likes goats milk and hard cheeses are easier to digest then others so you may not need to convert to 100% dairy free.  That being said, if you feel bloated, gassy and yucky after consuming dairy it may be a good idea to limit the amount you consume.  Here are some easy substitutions to try…your belly may thank you.

1.)    Find y our favorite milk replacement

When you decide to ditch dairy once of the first questions many people ask is, “What do I put on my cereal?”.  For me, it’s all about the coconut milk.  Whether I’m making brownies, pancakes, a bowl of cereal or hot chocolate, coconut has all the flavor for me.  I’ve even found coconut based ice cream (Coconut Bliss brand in particular) that is BETTER than some of the cow’s milk ice creams! I find coconut milk to add sweetness and flavor that cow’s milk used to be lacking. However, I know there are cholesterol warnings about eating too much coconut product.  There are other options like almond (Katie’s favorite), soy and rice milk–yogurt options available as well.  Just make sure to buy organic soy milk in order to avoid genetically modified ingredients. If you want to treat yourself every once in awhile though, coconut milk offers that rich creaminess that we don’t often find when we’re avoiding dairy.

2.)    No Cheese?  There are alternatives…

One of the great characteristics of cheese is that it lends sharpness to many meals.  While cheese is hard to replace, there are some goodies out there that get close. Nutritional yeast is a powder that can be sprinkled onto popcorn, pasta, etc. and has a taste comparable to parmesan.  It’s also extremely nutritious (as the name implies) with many B-vitamins. There is also a nice “cheese” recipe that I have included below. I also LOVE local Bobbi’s Hummus  (sold at Healthy Bites)because it has a sharpness comparable to cheese on a sandwich.

3.)   Fall in love with Vegan Options

There are tons of vegan, if not specifically dairy-free, goodies out there.  It just takes finding your favorite ones.  At Healthy Bites we sell cookies from Alternative Baking Company that are Vegan and ta-da that means dairy-free. They can be found at lots of coffee shops these days.  As far as baking, there are brands that make vegan chocolate chips, but I prefer regular semisweet chocolate Chips from Ghirardelli that happen not to have dairy in them and are delicious.  Also, just check out your local bakeries and coffee shops.  More and more places are making treats like vegan donuts and muffins that are also great for us dairy-free folk.

4.)  Baking at is best

At Healthy Bites we are often looking for ways to make food healthier and that has led us to creative baking solutions.  Without trying to avoid dairy in several muffin recipes we did just by adding healthy ingredients like pumpkin and squash puree to replace eggs and milk alternatives to add flavor and moisture.

“Cheese” Recipe- Offers a nice sharp taste, resembling cheese, that is great on Pizza, Pasta and Sandwiches!

1 Cup olive oil

¼ Cup cashews

¼ Cup nutritional yeast (optional)

2 Tbsp. lemon juice

2 cloves garlic

½ tsp. salt

Place ingredients in food processor and blend until incorporated.

By Devorah Ketai