Super Healthy Sauteed Shiitakes

Shiitake Mushrooms are delicious and super healthy for you.

Shiitake mushrooms are very versatile and can be used with many savory dishes.  This simple mushroom recipe takes just minutes to make and will add valuable nutrients and flavor to your meal.

Did you know that shiitakes are:

  • Famous for their rich smoky flavor, shiitake mushrooms are said to have more than 10 times the flavor as white button mushroom
  • Shiitake mushrooms are known as a symbol of longevity in Asia because of their many health-promoting properties
  • Shiitake mushrooms may help boost immune system function and have anti-tumor, anti-fungal, antibacterial, and anti-viral properties
  • Shiitake mushrooms are widely available at grocery stores, Asian markets, and some farmer’s markets; look for mushrooms that are firm, plump, and clean, and avoid those that are wet or slimy

Information and recipe are from the George Mateljan Foundation

 

Healthy Sautéed Shiitake Mushrooms

Calories: 212 per serving

Ingredients

  • 1 lb. fresh sliced shiitake mushrooms (ideally organic)
  • 3 Tbsp. low-sodium chicken or vegetable broth
  • 2 cloves garlic, chopped
  • 2 Tbsp. extra virgin olive oil
  • Salt and pepper to taste
  • Optional: 2 Tbsp. each of fresh rosemary, oregano, or feta cheese

Serving Size: 2

Procedure

  • Chop garlic and let sit for 5 minutes to enhance its health-promoting properties.
  • Remove stems from mushrooms and slice.
  • Heat broth in a stainless steel skillet. When broth begins to steam, add garlic and mushrooms and cover for 3 minutes.
  • Remove skillet cover and let mushrooms cook for 4 more minutes.
  • Toss with olive oil and season with salt and pepper and whatever optional ingredients desired.

Recipe from George Mateljan Foundation

 

 

No Dig Vegetable Garden AKA Lasagna Garden

No Dig, No Till, No Weeding , No Kidding,

Mulch Queen Ruth Stout was the first person I read about that used the no dig gardening method.  Stout was born in 1884 and lived to be 96; by the 1950’s, she had written several books including how to have a green thumb without an aching back.  I was introduced to her books and no dig methods through the magazine Mother Earth News.

The no dig gardening method is simply to keep a thick mulch of any organic matter that rots on both the vegetable and the flower garden year round.  As it decays and enriches the soil, you add more.  You never till or dig up the garden but instead you just add more organic materials and plant into the decaying organic materials.

Several years later I read a book by Patricia Lanza called Lasagna Gardening.  No, this does not mean that you grow the ingredients to make lasagna to eat.  A lasagna garden is a nontraditional organic layering method you can use to create better soil.

 

Materials Needed

You use things like leaves, grass clippings, straw, vegetable scraps and finished compost.  You put down each of these materials in layers on top of the ground without tilling to plant your garden in. Using this method your organic materials are divided into two categories called browns and greens.  You want to use about twice as much of the browns as the greens and make several layers of each.  The greens can be thought of as wet or fresh like fresh green grass clippings or vegetable food scraps.  The brown can be thought of as dried materials like dry leaves or cardboard and shredded newspaper.  I also add organic minerals and fertilizer to the layers like AZOMITE (Mineral) and Espoma, a brand of Organic Fertilizer.  There are also many other amendments that you may use like Kelp Meal, Fish Meal, Rock Powders, Composted Chicken Manure, Worm Castings and many others.  Don’t overdo adding too many amendments because the layers of organic materials will have minerals and fertility that they will release as they decompose.

Finish with compost

You will need to add a little finished compost to the top layer so that you will have something less coarse to plant in.  If you don’t have any finished compost you can buy bags of it.  I like to use a brand called Black Kow.  If you make your no dig garden 6 to 8 months ahead you may not need as much finished compost on top because your organic materials will have decomposed more. I have made no dig gardens and planted the same day and they work just as well but they will need a 2 to 3 inch layer of finished compost on top to provide a better seed bed to plant into.

Because you are not tilling you don’t have as many weed seeds to contend with and basically you are creating a compost pile that is your garden so there is nothing hard about planting into it.

It sounds a little crazy but I have used this method and it works especially on a small scale home garden.  All you have to do is collect your materials ahead of time and most of them are free.

I have a vegetable bed on the farm that I made using a large pile of rotted leaves and food waste that has been very productive.  I have no reservations recommending it as a viable way to grow good food and ornamental plants as well.  The first step in creating a no dig garden is to collect the materials that you will need.  So start looking on your own property and what others are throwing away that you can use.  Once you have collected some large piles of organic materials and it usually takes more than you think.  You can start building your no dig garden.  You can use raised beds with boards around the outside but it is not necessary.  It is usually only done for aesthetics or to keep things tidy.  A mound of organic materials with no sides to contain it works just as well.

Start looking at leaves, rotted food scraps, grass clipping and other discarded materials as an opportunity to make your own No Dig Garden!

Smashed Kale Salad

Yummy, another great kale recipe!  If you have ever asked me my favorite way to prepare kale I probably have recommended Massaged Kale Salad or Sauteed Kale with Apples.  This is another Kale Salad recipe that I will be recommending. It’s similar to the other but uses avocado which gives a creamier flavor. Give it a try this week!

 

 

 

 

 

 

Ingredients:

1 bunch kale, stems removed, torn into bite size pieces

1/2 cup red onion, chopped

1 ripe avocado, chopped

2 T chopped fresh cilantro 

1/2 lime

Salt to taste

Red Pepper Flakes to taste      (I left out the red pepper flakes and added some dried cranberries just because I know that my family loves these in their kale salad)

1/4 cup seeds (sunflower, pumpkin, hemp or mixture of all 3)

 

 

 

 

 

How to Make It

Put kale in a large bowl.

Top with red onion, avocado, cilantro and salt. Squeeze the juice of the lime into the bowl as well.

Use your hands to massage and squeeze the avocado into the kale for 1-2 minutes.  The kale will shrink in size and appear darker.  This is how you know it’s ready.

Top the salad with seeds and red pepper flakes, then toss.

Serve and enjoy!

 

This recipe is a plant based recipe  from Maria Marlowe, Food Revolution.

Thanks Ola for sharing this recipe!

 

Tuscan Butter Salmon

Mike says that this is the best salmon dish that he has ever eaten.  Delicious salmon with creamy, cheesy tomato and spinach.  Definitely worth trying!

 

 

 

 

 

 

Ingredients:

4 6 oz salmon fillets

1 1/2 cup cherry tomatoes

3 cloves garlic

1/4 cup herbs (basil & parsley)

1 lemon wedge

Black pepper, freshly ground

Kosher salt

2 tablespoons olive oil, extra virgin

3 tablespoons unsalted butter

1/2 cup heavy cream

1/4 cup Parmesan Cheese

 

How to Make It

In a large skillet over medium high heat, heat oil.  Season salmon all over with salt & pepper.  When oil is shimmering but not smoking add salmon skin side up and cook until deeply golden, about 6 minutes.  Flip over and cook 2 minutes more.  Transfer to a plate.

Reduce heat to medium and add butter.  When butter has melted stir in garlic and cook until fragrant, about 1 minute.

Add cherry tomatoes and season with salt & pepper.  Cook until tomatoes are beginning to burst and then add spinach and cook until spinach is beginning to wilt.

Stir in heavy cream, parmesan and herbs and bring mixture to a simmer.  Reduce heat to low and simmer until sauce is slightly reduced, about 3 minutes.

Return salmon back to skillet and spoon over sauce.  Simmer until salmon is cooked through, about 3 minutes more.

Garnish with more herbs and squeeze lemon on top before serving.

This recipe is from Delish and is certainly delicious!

Cooking Mixed Greens with Apples

If you’re like me you are always needing a quick healthy meal.  This is one of my go to’s that is actually more steps than a recipe.  You can use it with any tender greens.  The apples are added to give a little compliment to the greens, a little sweet.  It can be used as a greens side dish or a meal itself, maybe adding a protein in with it.

 

 

 

 

 

 

Ingredients:

Any tender greens but my favorites this time of year are tender young collards and kales

Apple

Garlic

Oil

Steps to Make It

Wash the veggies & chop into small pieces  (If young and tender small pieces are good, if thicker greens roll up like a cigar and slice into thin ribbons

Chop your apples into small chunks or thin slices

Peel your garlic clove and mince

Heat your pan to medium high heat and add your oil

When hot add your apples and stir until starting to soften

Add garlic and greens and toss until they start turning a bright green and starting to soften

Season with sea salt, Herbamare or seasoning of your choice

At this point they are ready to eat or if not tender enough for you place the lid on the skillet and let steam a few more minutes until the texture you enjoy!

 

Zuppa Toscano Soup

Soup

Ingredients

1 pound Italian Sausage

2 large russet baking potatoes, sliced in half and then in 1/4″ slices

1 large onion, chopped

2 garlic cloves, minced

2 cups spigariello, roughly chopped  (can also use kale, swiss chard, spinach or other greens)

48 ounces chicken broth

1 cup heavy cream

Optional additions that are tasty:  bacon pieces & cauliflower florets

 

How do I make it

Brown the sausage in a skillet

Add the garlic and onions and saute till tender

Add the broth and potatoes and let simmer tell potatoes are tender

Add salt & pepper to taste

Add chopped spigariello and stir.  It will wilt quickly.

Stir in heavy cream just before serving.