Dr. Weil's Garden to Table Cooking

better food better living. means

EXECUTIVE EDITOR:

Andrew Weil, MD

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Copyright 2018 by Five T2 Ventures, LLC. All rights reserved. This publication is a production of Five T2 Ventures, LLC, Dayton, Ohio.

Before embarking on any health-related regimen, beginning any exercise program, taking any herbs, drugs, supplements or other health-related items, seek the care and advice of a qualified doctor or health professional.

The content in Dr. Andrew Weil’s Garden to Table Cooking is intended to inform, not prescribe, and is not meant to be a substitute for the advice and care of a qualified health professional.

Dr. Andrew Weil, MD, is an internationally recognized leader in integrative medicine and expert in medical education, medical botany, and mind-body interactions. He earned an AB degree in biology (botany) from Harvard College and an MD from Harvard Medical School.

He is a best-selling author of books on health based in integrative medical philosophy, along with the popular Self Healing newsletter. Dr. Weil holds the Jones/Lovell Endowed Chair in Integrative Rheumatology at the University of Arizona College of Medicine, where he is also Clinical Professor of Medicine and Professor of Public Health. He is the founder and director of the Arizona Center for Integrative Medicine, a Center of Excellence at the University of Arizona.

Dear Reader,

n these pages, you’ll discover a wealth of information about a hobby that heals and my favorite pastime: gardening. From tips for getting a new garden started in your yard to tricks I’ve learned over the years for growing specific crops, this publication will help you develop or hone your green thumb.

It will help you sharpen your chef chops, too. Not only will you read my advice and strategies for utilizing your homegrown produce in delicious dishes, but you’ll also find more than 75 seasonal recipes, my own favorites and those borrowed from my talented colleagues—perfect ways to enjoy your fresh bounty. The goal of all this information? Seeing you happy and healthy.

Although the publication is organized by the seasons, that doesn’t mean you have to wait until spring arrives to flip to page 17. Each section offers valuable content that can be used in your garden and kitchen throughout the year, so enjoy reading it all as time allows. Of course, I hope you’ll include Dr. Andrew Weil’s Garden-to-Table Cooking as a trusted resource in your home library for many years to come, reviewing its pages every quarter for seasonal reminders.

To your good health, Andrew Weil,

MD

Q&A

Exclusive interview with Dr. Andrew Weil.

Homegrown Health

Explore the many health benefits of gardening, including good exercise and access to the freshest, most nutritious foods.

The Downsides of Pesticides

Learn the latest links between pesticide use and chronic disease—motivation to garden with organic methods and natural alternatives.

Get Growing

Get my seven simple steps to gardening success so you can start planting today.

Cultivating Healthy Soil

To have a happy, healthy garden, you need happy, healthy soil. Find out how to build the best base for your plants.

Creating Compost: Garden Gold

One great way to improve soil is to use compost. Here, I walk you through starting a bin or pile.

Spring’s Healthy Harvest + Seasonal Recipes

Pick up tips for planting and harvesting fresh herbs, spinach, and radishes, then prepare your yield in these delicious springtime dishes.

Garden Siblings: Meet the Three Sisters

Discover a time-honored Native American method for growing corn, beans, and squash.

Battle Bugs, Naturally

There’s no reason to use dangerous chemicals in your garden. Get the scoop on safe and effective insect-fighting strategies.

5 Steps to Super Summer Salads

They deserve a place on your table, and I’m happy to share how I build healthy, delicious salads using my garden bounty.

Summer’s Healthy Harvest + Seasonal Recipes

Master the planting and picking of cucumbers, tomatoes, and zucchini, then cook up your crops in these classic summer recipes—with a few twists.

SECTION 2: SPRING

57 Shrimp Summer Rolls With Spearmint and Basil

59 Tomato Carpaccio

60 Stir-Fried Eggplant With Honey, Turmeric, and Soy

61 Green Beans in Tomato Sauce

62 Frittata With Leeks and Tomatoes

Miraculous Mushrooms

68 Tomato Red Pepper Salad Dressing

68 Watermelon and Heirloom Tomato Salad

69 Sesame Salad Dressing

70 French Bean Salad With Vegetarian Caesar Dressing

72 Warm Mushroom Salad

74 Quinoa With Dates, Olives, Arugula, and Spearmint

75 Favorite Fish Tacos

76 Tofu Curry With Cauliflower, Rice Noodles, and Cashews

77 Azuki, Tempeh, and Corn Chili

78 Peach and Blueberry Cobbler

79 Grilled Figs With Vanilla-Scented

I’m an ardent mycophile and hope you’ll become one, too, after reading these pages, which are chock-full of information about growing shiitakes at home.

On My Thanksgiving Table

Find out what I’ll be serving to friends and family from my garden this holiday. I hope the dishes spark new traditions for you and yours.

Fall’s Healthy Harvest + Seasonal Recipes

It’s that time of year for Brussels sprouts, garlic, and greens, all nutritious choices to grow; here’s the how-to and plenty of recipe ideas for your fall haul.

Put ‘Em Up: Preserve Your Garden Bounty

From freezing to drying, I share ways to make your garden produce last once the growing season has passed.

Fun With Fermentation

Uncover how to make your own fermented foods, a great way to feed your microbiome and preserve your harvests.

Winter’s Healthy Harvest + Seasonal Recipes

It’s not prime gardening season, but winter still has lots to offer. Learn more about growing carrots this time of year, plus storing carrots and potatoes for the long haul. And, find plenty of recipes to warm you up during these cold days.

SECTION

An Interview With Dr. Andrew Weil

n this exclusive interview from his bountiful summer garden in British Columbia (BC), Dr. Weil shares his deep passion for gardening and cooking, along with sage advice for growers and cooks at every level.

Q: When did you get bit by the gardening bug?

A: I grew up in a row house in Philadelphia, which had a tiny plot of ground behind it. My mother introduced me to planting things at an early age, and we made as much use of that little bit of soil in the back of my house as possible. I always dreamed about having enough space for a serious garden.

Q: When did you plant your first serious garden?

A: I moved to Tucson in the early 1970s. The desert is not the easiest place to learn how to garden, but I had some land and was able to try to grow my own food. Then, in the early 1990s, I moved to a ranch outside of the city on wonderful land. It was a flood area from two streams, so the soil was all deposited silt, not the usual harsh desert soil. I made a big garden, about 40 feet by 40 feet, and that was the first time that I really gardened on a larger scale.

Q: How did those early plots evolve into the extremely productive gardens you tend now, in both Arizona and Canada?

A: I tried things out. You learn which plants and which varieties work in your area and which don’t, and what you’re good at growing and what you’re not. It helps to spend time with other people who have expertise.

In BC, I work with a woman who’s a master gardener. I’ve learned a great deal from her. For example, she uses seaweed as a soil amendment, which I had not used before. I’ve also taught her and other British Columbians a few things, including introducing them to an herb called culantro that I originally planted in Tucson. It’s found in Asian cooking and has a flavor something like cilantro—they aren’t related—but stronger.

You learn what you like. I love a Japanese spinach called hoyo; it’s the sweetest, best-tasting spinach I’ve found. I eat a lot of lettuce and like really good varieties like Red Iceberg, so I’ve learned to stagger the starting of seeds in order to have a continuous supply throughout the growing season.

Now, I probably get 80 percent of my produce from my gardens, maybe more. With some meals, everything is from the garden.

Q: Explain homegrown food’s role in diet and nutrition. Are there health advantages to eating with the seasons?

A: Varieties of produce not grown commercially often have better flavor and better nutritional profiles. There’s no comparison between food that’s really fresh and food that has been transported a long way or sat on the shelf for a long time.

There are some nutritional philosophies, for instance in Asian medicine, that say we should change how we eat through the seasons. In summer, you want to eat more salads, for example; in the cold season, more beans and starches. I think that may be true, that we should pay attention to

what best agrees with us at different times of the year. Take fruit. Traditionally, people would have only had fruit in late summer and autumn, when calories from sugar could be stored as fat for sustenance through winter. Now we can eat fruit all year long, giving us too much sugar that contributes to obesity.

Q: Any cooking tips and tricks to share?

A: I’m a very good home cook, and I like to cook simple dishes. When I cook for people, a lot of them ask how I get food to taste so good. But it’s not me! Really fresh vegetables straight out of the garden make a big difference.

The less you fuss with food, the better. Let its natural flavors come through. Go with relatively short cooking times: People tend to overcook vegetables and lose their delicious qualities, especially broccoli. I steam it for as little as two minutes, just until it’s bright green and crunchy. If it goes much longer than that, it gets limp and unappealing. I have snap peas and snow peas coming in from the garden now, and they’re also delicious briefly steamed or stir-fried. Cook them too long and their color and flavor deteriorate.

Q: Say a reader picking up this publication is brand new to home cooking. Any particular advice for them?

A: Plan your meals around what you’ve got coming out of the garden. And learn how to store foods so they retain their freshness. I like Green Bags for storing produce in the fridge and a new product called Fresh Paper—sheets of paper impregnated with fenugreek. Put a sheet in a bag with your vegetables and it keeps them in good shape longer.

Q: What about for a novice gardener?

A: Start with what’s easy. The easiest are radishes. Lettuce is fairly easy to grow in cooler weather, and cucumbers are easy in the hot season. Everybody likes fresh garden tomatoes. Pick things that are easier to grow and are going to give you fewer problems and much satisfaction.

Many people tell me they are afraid to garden (or cook), because they think it’s too hard and they don’t feel up to the challenge. I encourage you to just try.

Why Grow Your Own?

ver the years, one of the first questions I’ve routinely asked patients during intake interviews is, “What brings you joy?”

If the tables were turned, I could answer in a heartbeat: gardening. It just makes me happy. There’s something deeply fulfilling about working with the land to grow food for myself and those I care about. And research confirms that gardening is a healthy hobby, with the ability to benefit not only the mind but the body as well. Read on for a look at what the science has to say in this regard, as well as steps for getting started once you’re convinced that homegrown is the way to go.

Homegrown Health

nyone who visits me at home will attest that, no matter the time of day, I am most likely out in the garden picking berries, “deadheading” peppermint, or successionplanting shallots. So far, I haven’t found any activity other than gardening that so efficiently concentrates most of what I need to be happy and healthy.

Not only does growing your own food put the most nutritious fruits and vegetables within arm’s reach, but the simple acts of planting and harvesting also get you moving and boost your mood. In fact, studies consistently show that tending a garden—no matter how big or small— can help you live longer and better.

FRESH IS BEST

Food journalist Michael Pollan has said that our ancestors—going back only a couple of generations—wouldn’t recognize most of what we consider food today, and I have to agree. That’s because the vast majority of what’s being consumed is far from what nature produces. Americans eat 31 percent more processed food than fresh, whole food, and more prepackaged food per person than people in other countries. If you’ve ever tried to find a quick snack at a convenience store, this should come as no surprise. Nearly every product offered for sale contains refined carbohydrates, processed oils, artificial colors and preservatives, and other unhealthy ingredients.

To my mind, the extent to which manufactured, processed food has displaced real food in the North American diet over the last several decades is chiefly to blame for the rise in obesity and associated diseases. If we are to live healthy lives, free of chronic illness, our way of eating has to change. That means following a diet that eschews junk and packaged fare in favor of abundant fresh fruits and vegetables, as well as fish and whole grains.

And it doesn’t get fresher than grown in your own backyard. We know that food that’s brought

to grocery stores from hundreds or thousands of miles away isn’t in the greatest condition. During its travels, produce loses vital nutrients, along with flavor. And the limited varieties grown are rarely the best, selected for resistance to shipping and long shelf life rather than for flavor or nutritional value. Fruits, in particular, are bland versions of what they should be. Because they’re typically not left to ripen on the plant or vine, they don’t develop their full sugar and nutrient content, which in turn mutes their palatability. A fruit or vegetable that’s just been plucked right from the garden and taken straight to your kitchen? It’s at its peak in terms of vitamin and mineral content as well as taste.

Research shows that in addition to reducing your exposure to potentially harmful pesticides (more on pages 11-12), organically grown produce has higher concentrations of antioxidants than its conventionally grown counterpart. Specifically, studies have found that organic fruits and veggies contain 50 percent more anthocyanins and flavonols. These and other antioxidants may help to promote overall health and slow the development of a number of age-related diseases. Luckily, growing organically at home is easy to do, ensuring you have access to clean food no matter where you live.

SAYING NO TO GMOS

Eating homegrown produce is one of the best ways to avoid consuming genetically modified foods (GMOs). It’s your garden, so you know exactly what went into growing that corn or squash: You chose the soil and the seed.

What exactly are GMOs? A GMO is a plant, animal, or microorganism whose DNA has been manipulated with bacteria, viruses, or other organisms to achieve a specific result—typically, to produce insecticides or withstand herbicides. According to the United States Department of Agriculture (U.S.D.A.), which approves and regulates GMOs, approximately 94 percent of soybean and 89 percent of corn crops grown in this country are genetically modified. Considering that soy and corn are major ingredients in a multitude of products, it’s not surprising that an estimated 80 percent of processed foods now contain some type of GMO ingredient. Other common genetically modified crops include alfalfa, papaya, wheat, rice, and squash.

Why should you avoid them? GMOs may offer some advantages. Genetic modification may increase the nutritional content of foods; for example, researchers have created rice with a higher beta-carotene content, which might help prevent blindness in developing countries. In addition, citrus growers hope that genetically modified oranges could save the fruit from destruction by bacterial infections that have ravaged crops throughout Florida. But despite such potential benefits, I have always had concerns about GMOs. Although they’ve now been in the food supply for nearly two decades, there is still much we don’t know about their effects on human health. For instance, I remain worried that long-term consumption of GMO foods might trigger new allergies or illnesses.

What we do know already is troubling. One of the biggest claims made in favor of GMOs is that they could help reduce the use of toxic pesticides, but the opposite has occurred. Studies have found that both pesticide and herbicide use in the U.S. has actually increased, by hundreds of millions of pounds. GMOs also appear responsible for the emergence of “super” weeds and bugs that can only be killed with 2,4-D (an ingredient in Agent Orange, the controversial defoliant used by the U.S. military in Vietnam) and other extremely toxic chemicals. Read all about the health dangers of pesticides on pages 11-12.

Although a law requiring labeling of GMO foods in the U.S. was signed in 2016, the rules of that legislation have not yet been clearly defined and implemented. And without labeling, it can be difficult to know if your food contains GMOs. In addition to helping you limit your intake of processed foods, which are high in genetically modified ingredients, an organic garden helps you “just say no” to GMO produce.

A HOBBY THAT HEALS

I’ve long believed my dedication to gardening as a

PLANTING THE SEEDS FOR HEALTHY EATING

Picky eating has long frustrated parents. You want your child to eat healthy foods, but he or she won’t touch anything other than pizza, french fries, and chicken nuggets. How can you turn the tide?

Gardening is a great option. Studies show that it’s not just adults who eat healthier when they grow their own food: Kids who get involved in the growing process are more likely to eat fruits and vegetables than their peers who don’t garden. They’re also more apt to give new foods a try.

Having a hand in growing an unfamiliar food makes it exciting, not scary, and the magic of watching a fruit or vegetable grow from seed to plant renders it almost irresistible.

I can attest to this: My daughter, Diana, grew up with a large garden and from a young age would try any vegetable put in front of her. She has become a conscious eater and skilled cook.

I encourage you to involve your children in your garden, and to take the opportunity to teach them about health and nutrition in the process.

pastime contributes to my overall well-being. Now, science bears this out. A growing body of evidence suggests that there’s a consistent relationship between having hobbies and enjoying good health—even that engaging in a hobby may help us live longer.

For one recent study, Japanese researchers examined data from more than 4,000 elderly men and women to determine whether having hobbies and a purpose in life had an impact on their ability to perform daily activities, as well as on their mortality risk. They found that people who didn’t have hobbies or feel a purpose in life—a concept known as ikigai in Japanese—were significantly more likely to experience a decline in everyday activities and were at an increased risk of dying earlier than their peers.

Other research continues to link specific hobbies with a wealth of health benefits. Unsurprisingly, gardening is among them. For example, a survey of adults age 65 and older that examined the effects of leisure-time activities on well-being found that more than 84 percent of gardeners said they had plans for the future, compared with 68 percent of people who didn’t garden. Gardeners were also less likely to say they felt old and tired, to report being very physically active

(gardening is a great form of exercise; more at right), to say they ate more fruits and vegetables, and to describe their health as either very good or excellent.

As you can see, gardening is far from a trivial pursuit: It can help lift your mood, engage your mind, enhance your sense of purpose, and boost the likelihood that your life will be long and vibrant.

THE GREATNESS OF THE GREAT OUTDOORS

One specific reason a gardening hobby may have such a positive impact on your outlook: It happens outside. There’s no doubt that just being outdoors is good for the psyche. The sunshine, fresh air, and other natural elements all help improve mood.

Now, science suggests that exposure to “green space,” such as trees, plants, and grass, may also have positive effects on our physical health. Using data from more than 100,000 women in the long-running Nurses’ Health Study, researchers at Harvard T.H. Chan School of Public Health and Brigham and Women’s Hospital in Boston, Massachusetts, mapped the locations of participants’ homes. They employed satellite imagery technology to determine the level of vegetation within 250 meters and 1,250 meters

FAST FACT

Gardening is a well-rounded form of physical activity. In fact, the digging, lifting, carrying, pushing, and pulling it requires—all aerobic exercises—can help you burn between 200 and 400 calories per hour.

of those locations. Then they followed the women from 2000 to 2008, tracking changes in vegetation as well as any participant deaths.

By the end of the study, 8,604 women had died. The researchers found lower mortality rates in women whose homes were surrounded by trees and plants. When they compared women in the areas with the highest level of greenness to women in the lowest, they found a 41 percent lower death rate from kidney disease, 34 percent lower death rate from respiratory disease, and 13 percent lower death rate from cancer in the greenest areas.

Some might object that the greenest areas are also likely to be the wealthiest, and it was more money, not more trees and plants, that conferred longer life. But the researchers found that the green health benefit was there even when median neighborhood income was taken into account. In other words, low-income neighborhoods with more greenery were associated with longer life spans than low-income neighborhoods with fewer green vistas, and the same association was found within middle- and upperincome areas.

Even if you have a small yard where grass just doesn’t grow or no lawn and only a deck in the middle of the city, you can garden—and you can surround yourself with green for great health benefits.

The Downsides of Pesticides

onventional farming routinely uses more than 400 pesticides and herbicides, and their residues are often present in non-organic food. These chemicals may be damaging to our health, and I believe they should be avoided when at all possible. Buying organically grown produce is a great way to reduce your intake of these potentially harmful toxins, but growing your own food is an even better path to eliminating exposure.

In your garden, you’re in complete control of what is used on your plants. Growing organically at home is easy to do, with many natural alternatives to chemical pesticides available to help you get the best yield possible from your crops (learn more on page 50). You may even find that through time-tested methods like companion planting—in which plants are strategically sown close together to enhance each other’s growth and repel pests—you don’t need outside pest control at all.

Exposure to many pesticides is associated with increased rates of cardiovascular disease, diabetes, and stroke—along with infertility. Here are just a few of the other chronic diseases recently linked to pesticides:

Amyotrophic lateral sclerosis (ALS). We don’t know for sure what causes ALS. About 10 percent of cases appear to have a familial component, but recent research has also found an association between ALS and pesticides.

Researchers at the University of Michigan compared exposures in a group of 156 ALS patients and 128 people who didn’t have the disease. They first estimated long-term pesticide exposure based on where each participant lived during the previous 30-plus years and their occupations. Then they analyzed blood samples from all of the participants to assess serum levels of 122 persistent environmental pollutants. Results showed that any exposure to pesticides over that time period was linked to a fivefold increased risk of ALS, compared

to those who had no pesticide exposure. The study also concluded that exposure that occurred more than 30 years ago still tripled risk.

Bear in mind that the study didn’t prove that the pesticides cause ALS; it just showed an association between exposure and development of the disease— enough, though, for its authors to recommend avoiding these chemicals, particularly types strongly associated with ALS. That can be hard to do unless you’re eating food you’ve grown yourself: Although many of the specific chemicals implicated, including pentachlorobenzene and cis-chlordane, have been phased out, they can linger in the soil and air for years.

Parkinson’s disease. For some time now, experts have believed that unusual exposure to herbicides and pesticides may increase the risk of developing Parkinson’s disease.

In one Italian review of 104 previously published studies from around the globe, researchers concluded that exposure to bug and weed killers was associated with a 33 to 80 percent increase in risk of developing Parkinson’s. The investigators also assessed the risks associated with specific chemical compounds, reporting that exposure to paraquat (a weed killer) and the fungicides maneb and mancozeb doubled risk.

They didn’t look at whether exposure resulted from inhaling the pesticides, absorbing them through the skin, or working with and applying them. But their findings suggest that risk increases in a “doseresponse” manner—meaning, the higher the exposure the higher the risk. The Parkinson’s threat posed by pesticides is most likely to affect those with relatively high exposure to them, including farm workers and people who live in rural areas.

Cognitive impairment. A few years ago, Swedish researchers measured residues of organochlorine

pesticides (OCPs) in the blood of 1,000 senior citizens and found that people with the highest residues had three times the risk of cognitive impairment as those with the lowest residues. Although some forms of OCPs have been banned for years in Sweden and other industrialized countries, including the United States, they can linger in the environment for quite some time. This study is evidence that low-dose, chronic exposure to OCPs can be harmful to the brain.

Another investigation into OCPs found that children born to women exposed to these chemicals during pregnancy have lower IQs, poorer working memory, and decreased perceptual reasoning.

Non-Hodgkin’s lymphoma and other cancers. Exposure to pesticides and other environmental toxins appears to play a role in the development of non-Hodgkin’s lymphoma. Pesticides have been linked with the disease among farmers and others exposed to higher-than-normal rates of the chemicals, such as dry cleaners, rubber workers, aircraft maintenance workers, and petroleum refining workers.

The World Health Organization (WHO) classified the popular herbicide glyphosate, mostly known as Roundup, as a probable carcinogen in 2015. And in 2017, California followed suit, requiring products containing glyphosate to carry warning labels. A review of human and animal studies published in 2016 linked glyphosate exposure to liver and kidney damage, endocrine disruption, and an increased risk of non-Hodgkin’s lymphoma. Most of the research was done in animals. Few human studies have investigated the health effects of glyphosate, and no federal agency monitors how much of it passes from the environment into human tissue, making it difficult to determine what level of exposure is potentially harmful to humans and whether current exposure levels are above or below that mark.

Coincidently, findings from a National Institutes of Health-sponsored study found no association between glyphosate and most types of cancer among licensed pesticide applicators in Iowa and North Carolina. However, the investigation did see an increased risk of acute myeloid leukemia, a type of cancer that begins in the bone marrow, among applicators who had the highest exposure to glyphosate compared to those with no exposure at all.

While the evidence isn’t unequivocal, it’s more than enough reason to sow and harvest as much of your own food, using organic garden products, as possible—and to choose organic produce from your grocery store and local farmers’ market for all your other dietary needs. Turn the page for steps to get growing.

IS HYDRO THE WAY TO GROW?

Hydroponic farming is the cultivation of plants in water without soil. Home growers may consider this approach because there is no need to fight weeds or most of the pests and soilborne diseases that can plague traditional gardeners. You can also grow in a much smaller space than is required for a regular garden—you can even get good results on an apartment balcony. Commercial growers cultivate hydroponic plants in greenhouses, either in water or in growing mixes composed of peat or bark.

In a traditional garden, plants get many of their nutrients from the soil. In a hydroponic garden, the nutrients must be supplied via specially formulated mixes. You can buy kits containing all the supplies needed to set up a home hydroponic garden online.

The question of whether plants grown hydroponically are as nutritious as those grown in soil has never been answered definitively, though at least one study showed significantly lower levels of nutrients such as lutein and beta-carotene in hydroponically grown lettuce compared to its field-grown counterpart.

While I haven’t been able to find enough large, recent studies to settle this issue one way or the other, I can personally speak to differences in taste, at least when it comes to tomatoes. Hydroponic growers often say they breed their tomatoes for flavor, but I’ve found that while the fruit often looks attractive, the flavor is usually insipid, totally unlike that of the best homegrown organic tomatoes. Nothing beats the burst of summer flavor that comes with tomatoes sun-ripened in your own garden.

Another question relating to hydroponics is whether these vegetables can be considered organic. Some commercial hydroponic growers use pesticides on their crops, and while you can purchase organic hydroponic media in which to grow your plants at home, most commercial operations rely on solutions of chemicals and minerals that don’t qualify as organic. If you decide to start a hydroponic garden, I encourage you to make it organic as well.

STEP #1:

Get Growing Write a wish list.

applaud you for picking up this publication and beginning the journey to growing your own food—or perhaps reviving old beds that have sat dormant, or encouraging the plot you already have to produce even more delicious, nutritious produce for you and your family. Now that you know more about the health and safety advantages to planting a garden, I hope you feel ready to get growing. The tips shared here and throughout these pages cover the basics for creating a thriving organic garden so you can start planting or get your green thumb back into shape.

Here are seven steps to help you create a supermarket of fresh organic food in your backyard:

What are your absolute favorite foods that you’d love to be able to enjoy at a moment’s notice? What does your family eat regularly? What are you tired of paying top dollar for at the store? Maybe you find organic tomatoes to be jarringly expensive, or you’re curious how a grocer can charge so much for a few limp, lifeless sprigs of dill or basil?

Also, think about what you simply cannot find at the market but nonetheless want and need. A few years ago, I grew frustrated that I could not find fresh wasabi root at any grocery and decided to grow my own. Wasabi is challenging to grow, but the root is so delicious (and a far cry from the one-dimensional paste of horseradish, mustard, and green food coloring passed off as “wasabi” in most sushi restaurants) that I found the effort more than worthwhile.

As you work your way through the steps that follow, you may find you don’t have the space or sun required to grow some of the plants on your list, and that’s okay. This is just a starting point for creating a garden that truly works for you.

STEP #2:

Size up your space.

Take a good look at where you will be growing and observe the space available throughout the course of a day. How much room do you have for a garden? Is the space available shaded or does it get plenty of sun—and is that morning or afternoon sun? In general, it’s easier to make sunny spots shady than it is to make shady spots sunny, and full sun (six or more hours per day) is best for most plants.

Don’t be discouraged if the space feels inadequate. Know that you can accomplish a great deal with the creative use of containers on a bright patio or raised planters in a tiny, even barren, landscape. Maybe there is a community garden in your neighborhood where you can rent a plot. Or perhaps you have relatives or friends with a bit of space they are willing to let you cultivate.

ZANDA PHOTOGRAPHY

VERA BITTERER

STEP #3:

Consider your challenges.

If you are lucky, an ideal garden space sits just outside your front or back door. But even if you have the perfect spot in terms of size and sun, there are other challenges to consider, chiefly critters, climate, and soil quality.

In my desert garden in southeast Arizona, I have to contend with birds, rodents, deer, javelina, bugs, a little cold, a great deal of heat, winds, harsh sun, and concrete-like soil known as caliche. Although these may sound like deal breakers, my garden produces enough food for my family and many friends. Four-legged marauders are excluded via a wire-mesh fence that extends three feet below ground (to exclude mice, packrats, and pocket gophers). A wire-mesh ceiling, propped up with poles, keeps out birds. Plastic sheeting rolled out over the mesh come winter creates a greenhouse to protect plants from freezing temperatures. Water is used sparingly, but strategically, during times of drought. As the hot season comes on, I cover the garden with shade cloth. And soil is enriched with organic matter from a carefully maintained compost pile and organic soil amendments (more on pages 20-22). If you know what you’re up against, you can face challenges headon and come out victorious.

STEP #4:

Make a plan.

Here’s where you put the first three steps together. You now know what you want to grow as well as the location you have to work with and the challenges it presents.

Determine about how much space the plants on your wish list require, and don’t forget to think about how big these plants may become. Often, people plant according to the size of the seedlings at the time of planting, forgetting that they will grow dramatically larger later on. As a rule of thumb, tall plants should go toward the north end of the garden so they won’t hog all of the sun from the shorter plants. Also, consider the plants’ needs in terms of climate and their seasonality; you may want to grow some perennials that will live in your garden for years to come, along with annuals that need to be replanted each year.

In general, I use four criteria when selecting fruits and vegetables:

• Good nutritional value

• Outstanding flavor

• Suitability for my site

• Novelty—plants with an exciting, unique appearance or other appealing characteristics

Keep in mind that plans can shift and change. For example, I had been planting a lot of kohlrabi, which is nutritious, grows well, and has a really interesting look. But nobody was eating much of it, so I now plant less.

Chart a plan that works for you right now. That way you don’t walk into a nursery and leave with plants that won’t thrive in your garden, or walk out with nothing because you’re overwhelmed.

Dr. Weil’s Garden to Table Cooking

JENS JOHNSSON

Set a schedule.

As you’ve learned in previous pages, gardening can be an immensely rewarding hobby—benefiting your health and well-being in countless ways. But it does demand work and patience.

Determine when you’ll be able to water, trim, weed, feed, address pests, and harvest, and make yourself a schedule that you’ll stick with so you can give your garden the attention it requires. If your career or family life keep you busy, you may want to stick to crops that are less needy or consider setting up an automatic watering system; there are affordable options available that can give you peace of mind.

When it comes to convenience and efficiency, drip irrigation is hard to beat. It delivers precisely the amount of water needed and, when controlled by a timer, takes much of the work and worry out of gardening. Kits are available in garden stores and online, and YouTube video tutorials can teach you how to set up and maintain your system.

STEP #7:

Assemble your toolkit.

Before you plant, make sure you have all the basic tools you’ll need, from a trowel (to break up soil, dig holes, and mix fertilizer) to a cultivator/tiller (to loosen soil and help pull weeds) to a bucket, hose, and soil amendments and fertilizers.

I’ve already emphasized the importance of growing organically. With all the resources and technologies available these days, there are few excuses for not growing this way. And because these methods mimic nature, they actually work better than growing plants with chemicals. After all, nature has billions of years of experience on us. The first rule is to avoid chemical pesticides. Then make sure that your plant food, or more aptly soil food, is truly organic. Lots of companies are hopping on the organic bandwagon but may still add inorganic fertilizer to their mixes, which defeats the purpose of going organic in the first place. As you’ll come to learn in later pages, with organic gardening the goal is to feed the soil, and feed it naturally, rather than to feed the plants themselves.

Get some help.

I recognize that starting a garden can be intimidating. I believe that one of the best ways to gain confidence and set yourself up for success is to associate with other gardeners. Spend time with neighbors while they work in their gardens, and don’t be afraid to ask lots of questions. Join a local gardening club where people share what works in your area. I’ve found hands-on experience and friendship with other gardeners to be more educational than any book or article, although print and online materials can certainly be helpful. And don’t forget the knowledge available at a local nursery or the agricultural extension service of a nearby university.

Despite the best-laid plans and intentions, take to heart that even the most experienced growers fail from time to time. Thomas Jefferson, at age 68, wrote, “But though an old man, I am but a young gardener.” Plants don’t always do what is expected of them, and Mother Nature is unpredictable and largely beyond our control. It’s all part of the process. In the end, I’m confident you’ll feel that all the effort is worth it.

Spring

hile some of you may be fortunate enough to garden year-round thanks to a moderate climate or a greenhouse, for most people spring marks the start of the growing season. After a winter cooped up indoors, looking out the window at a brown and barren landscape, I think there’s an almost primal urge to get in the garden this time of year. Springtime is a chance to reconnect with the earth, a time of renewal and possibility. In this section, I’ll share ways to care for your soil and set yourself up for success as the year progresses. I’ll talk about a few of the foods I harvest from March through May, with tips for growing them in your own plot. And, of course, there are recipes to help you enjoy what’s in season now.

Cultivating Healthy Soil

ealthy soil teems with life. Millions of species and billions of organisms—fungi, bacteria, protozoans, nematodes, microarthropods, insects, and worms—are the foundation of what can only be described as an elegant ecosystem, one in which plants play a symbiotic role. In order to have a successful, productive garden you must care for all living things in it: not just the fruits and vegetables themselves, but also the soil that nurtures them.

SOIL SCIENCE 101

It’s a difficult world to observe, the layer of earth in which we garden. In fact, the majority of critters that live in soil remain unidentified—in part because they are so numerous and diverse. (It’s been estimated that there are one trillion microbe species on the planet, of which fewer than .001 percent have been identified.) Yet we know they’re there, performing the incredibly important job of processing soil into rich humus. They feed on one another and other organic matter then excrete and decompose, which generates nutrients and builds the soil, giving it structure.

Plants are part of this process. Roots actually exude materials that attract beneficial fungi and bacteria. Some of these feed the plants directly in exchange for the food plants provide them. Remarkably, fungi can even extend a plant’s roots—growing from its tips out—further into the soil to help the plant more easily obtain water and nutrients.

I find the science fascinating, as a gardener and as an integrative physician intrigued by the gut microbiome. The trillions of microbes that take up residence within us can greatly influence our health. What happens in soil is actually a mirror of what happens in our gut. The exchanges between soil, bacteria, fungi, and plants mimic those that take place in our intestine between our mucosal lining, microbes, and the food we eat.

Taking all this into account, we can see that the fundamental task for gardeners should be encouraging a flourishing soil ecosystem in which plants naturally thrive, while playing a vital role in maintaining life for other organisms. As organic gardeners and farmers often say, we should “feed the soil, not the plant.” Yet, conventional gardening wisdom still touts caring for and feeding plants above all. As a result, many of our soils are actually inhospitable to plants, lacking the biological diversity that is so essential for them to live and prosper.

THE STATE OF SOILS TODAY

The concept of organic gardening, with its focus on soil health and natural growing methods, is not new. Chemical fertilizers and pesticides are actually the new concepts, and unfortunately they’ve become the norm over the course of the twentieth century. Yes, when you put inorganic fertilizer in soil you give the plant a flush of food, but you create a plant dependent on that chemical rather than on a natural, living cycle—and you’ll have to keep feeding and feeding. Ultimately, these synthetic amendments and insecticides kill the complex ecosystem that defines healthy soil, setting it on a path toward becoming a useless, sterile plot.

So, then, why did we start using them? To make a long story short, our so-called agricultural advances began to ruin the soil: Our plows compacted the lower levels of the soil profile, causing anaerobic conditions that bred pathogens. We also depleted soil fertility by over-farming. But instead of returning to time-tested organic methods, we developed chemical “solutions” that only harm the soil further as well as our waterways and health. This accelerated after World War II, as large-scale nitrate factories built to make bombs were converted to produce nitrogen fertilizer.

5 STEPS TO SOIL SUCCESS

Fortunately, in a home garden you’re in control, and there’s much you can do to build a thriving soil ecosystem. To create healthy soil:

Synthetic fertilizers and pesticides kill beneficial organisms and encourage potentially harmful pathogenic activity. They also undermine our health. As we’ve established here and in previous pages, organic is the healthy way to grow. There is a plethora of soaps, oils, and herbal products on the market that can effectively and safely repel or destroy unwanted pests. You can also introduce beneficial insects like lacewings, praying mantises, or ladybugs in your garden to do the dirty work for you. Learn much more about natural alternatives to pesticides on page 50.

Put materials in the soil that feed the bacteria and fungi that are beneficial for your plants. Good options include kelp, fish emulsion, and manure. Just don’t use fresh

1. STOP USING HARMFUL CHEMICALS.

2. CHOOSE NATURAL INSECTICIDES.

3. FEED YOUR PLANTS AND YOUR SOIL.

manure, as its relatively high nitrogen content will dehydrate or “burn” your plants—this is especially true of fresh chicken manure. Be careful of what some companies sell as “organic” fertilizer. Often they still use inorganic salts of sulfur, phosphorus, or nitrogen in their products. If you use kelp, purchase it dried (liquid kelps often have sulfur or some other preservative). You can easily make your own fish emulsion by taking leftover fresh fish and puréeing it in a blender with some water.

CONTAMINANTS IN THE CITY?

If you live in a city, you may want to give some thought to possible soil contaminants before you start to plant.

Urban soil contamination is a growing concern, prompting an investigation by the Johns Hopkins Center for a Livable Future. Researchers there conducted a survey to find out what city gardeners knew about the soil they were using for planting and the risks contaminated soil may present. While acknowledging the benefits of city gardening, the team identified a potential for exposure to heavy metals, petroleum products, and asbestos in soil.

The survey findings suggest many city gardeners recognize the importance of knowing what the garden site was used for in years past, but don’t have the information or expertise to determine their risk of exposure to contaminants that may be present in the soil.

That risk isn’t related only to your personal exposure while gardening but also to the chemicals that might be taken up by the plants you grow for food. This risk is magnified among children, who may play in contaminated soil or eat vegetables grown in city gardens, as their smaller bodies and immature immune systems make them more vulnerable.

Good compost can host lots of beneficial microbes; learn how to make your own on pages 20-22. You can try worm composting, too, sometimes called vermiculture. Worm castings are among the best foods for plants and soil—after all, worms are part of a healthy soil ecosystem. If you can’t make your own compost, purchase a high-quality option: It should have a deep brown-black color like that of coffee grounds but not be totally black (this means it’s anaerobic, or devoid of oxygen, and is probably not good for plants).

I’m glad that the Johns Hopkins team put together an informative booklet—Soil Safety Resource for Urban Food Growers—that includes information on the sources of contamination, how to investigate the past uses of a garden site, and how to test the soil for contaminants (a Google search on the title will take you to a link to download the booklet as a PDF).

Learn as much as you can about your plants and what they really need, especially in the context of your particular climate. Know your limitations. Don’t try to grow things that will struggle to survive where you live, as these plants will attract pathogens, making it more difficult for the other fruits and vegetables in your garden to survive.

For a more comprehensive look at the care and feeding of healthy, living garden soil, there is a great book by Jeff Lowenfels and Wayne Lewis that explains it well using nonscientific terminology. It’s called Teaming With Microbes: A Gardener’s Guide to the Soil Food Web.

The best way to find out about the past uses of your plot is often simply to ask people in the neighborhood. You’ll also want to determine what adjacent land was used for—if there was a gas station, factory, or chemical spill, you might want to think twice about whether to put in your garden. Another good source of information is Sanborn Maps, which has collected building information since 1867 on more than 12,000 U.S. towns and cities. Some of these maps are available free online, but you may have to purchase more recent ones.

The Johns Hopkins booklet also contains information on soil testing, which usually involves buying a kit, collecting soil samples, and sending them away for analysis. The testing companies typically test for lead and other common toxins. In some cases, results may reveal that levels of contaminants are too high to grow food. Even if your designated plot gets a clean bill of health, you won’t know for sure if some less common contaminant is present, which is why knowing the history of the land’s use is crucial.

I hope those of you with urban garden plots find they’re contaminant-free and that you will enjoy growing your own food organically in the city as much as I do in the desert.

4. START A COMPOST PILE.

5. KNOW WHAT YOU GROW.

Creating Compost: Garden Gold

ne of the best ways to improve soil is to use compost. Indeed, it may be all you need for a great garden. In a nutshell, compost is simply decomposed organic matter, and composting is the natural process of recycling organic material like kitchen vegetable scraps and garden clippings into this rich soil amendment, affectionately dubbed “black gold” by many a gardener.

Compost helps soil retain moisture and enriches the soil food web, those magical microscopic bacteria, fungi, worms, and other organisms we discussed on previous pages. What’s more, studies show that it can even help plants resist disease and boost their flavor and nutrient content.

While you can purchase compost, it’s easy and fun to make your own. Plus, doing it yourself will save you money as well as reduce the volume of waste you and your family produce. You will probably find that composting changes your mind about your home and landscape: What you once saw as trash (leaves, fallen tree limbs, vegetable peels, even waste paper and cardboard) can be turned into treasure and help make your plot of land a healthy, vibrant ecosystem.

Spring is an ideal time to start composting, as this is when you’re most likely to make plans for and plant your garden. Contents in compost also break down more easily in warm weather.

PILE OR BIN?

To begin, determine which composting method is right for you: pile or bin. Personally, I prefer a goodsized compost pile to any of the bins or other specially crafted containers available, primarily because I find

that it’s more convenient to manage than those options when adjustments need to be made (more on that in a minute). But if you have a no-compost-heap city ordinance to contend with, are short on space or are cultivating only a small plot, or are worried about pets or wild critters getting into a pile, a bin might be the better bet.

First steps for a compost pile: Find a sheltered spot in your backyard with enough space to accommodate the amount of material you need to process. Then, gather a few composting tools. I suggest purchasing a good compost thermometer (one with at least a 20- to 24-inch stem). Invest in a strong, sturdy shovel if you don’t already have one to “turn,” or aerate, your pile. Every pile needs a periodic influx of oxygen to speed decomposition. Some people like pitchforks for this task; you can also purchase specialized compost-turner and aerator gadgets. You may need a tarp as well—one that can cover the entirety of your pile, to keep it moist in dry climates or dry in rainy ones—and you might want to fence off the area around your pile if you have dogs or other animals that could make a mess digging for what they see as treats.

First steps for a compost bin: A variety of compost bins can be found for sale online and at garden centers. You can even make your own using a metal or plastic garbage can. Simply puncture several holes in the sides and bottom of the can to provide plenty of air circulation. For additional ventilation, you can raise the can off the ground with bricks or concrete blocks. When it comes time to turn your compost, simply place the can on its side and roll it around. You can also purchase compost tumbler bins. These have tightfitting lids and spin on an axis, which aerates the compost. No matter whether you choose a pile or a bin,

it’s often wise to maintain two compost areas side by side— one to receive fresh material, and the other to supply aged compost directly to the garden. When the aged material is gone, hang a sign in that location that says “Put Fresh Material Here” and start removing and spreading compost from the other pile or bin.

THE RIGHT MIX…

Pile or bin, you want the right mix of matter in your compost. You may have to play with and regularly adjust levels to discover the perfect blend, and that’s okay. But generally speaking, you should use roughly even amounts of green waste/nitrogen-rich matter (green leaves and lawn clippings, kitchen produce scraps) and brown waste/ carbon-rich material (wood, paper bags, cardboard, egg shells, dried leaves, branches). If you have access to and are comfortable using manure, you can also add it at around a third green waste, a third brown waste, and a third manure. Cow or horse manure is best. Never use manures from meat-eating animals, as these can harbor parasites that pose a risk to humans.

Many articles online advise having more brown waste than green, closer to a one-third green to two-thirds brown ratio. This makes your compost more fungal, and it is true that many plants prefer this. Yet plants in the Brassicaceae (cabbage) family, including cabbage, broccoli, cauliflower,

and Brussels sprouts, like a bacterial mix with more green material.

Why does the mix matter? Too much carbon can cause the pile to break down very slowly, while too much nitrogen can lead to the development of odors. However, the mix never has to be exact, and I want you to enjoy composting as you do all other aspects of gardening. So don’t make it too complicated. If you just add your compost “ingredients” to your pile or bin when you have them, you will eventually get what you want. There’s no need to sweat it too much; experiment and have fun.

When you first mix your pile or turn the compost in your bin, water it well. You want it to be moist but not too wet. The important thing is keeping it oxygenated. If there’s so much water that there are lots of pockets where no oxygen is present, your pile is too wet. If it is too dry, on the other hand, many metabolic processes will be impeded. As mentioned previously, a tarp can help the pile retain moisture in arid climates while keeping too much rain from ruining it in wet locales.

…AND TEMPERATURE

It should take a new compost pile a few days to reach its peak temperature, somewhere between 155 and 165 degrees Fahrenheit. When it gets there, you want to break up its core. Too long at high temperatures will keep metabolic

processes so high that oxygen won’t be able to keep up, meaning your pile will go anaerobic (something you don’t want, as this condition can harbor pathogens). When you break up the pile, it cools down. If your pile is not heating up, your mix might be off, your moisture levels might be wrong, or perhaps your manure is too old. A tarp might help a little, or you might just need to go looking for some fresher manure (a fun activity).

Several factors influence how long it takes a pile to break down, including your climate, your mix, and the size of your heap. Over time, the temperature will eventually drop. When it gets close to ambient temperature, or the temperature outside, you have a ready-to-use source of soil and plant food, microbes, and all you really need for a healthy soil ecosystem.

The final color should be a deep, dark brown. Despite the “black gold” nickname, totally black isn’t the goal. If this is the case, then things probably went anaerobic. The pile should smell pleasantly earthy and natural, like a breath of fresh outdoor air while on a nice hike in the woods. It should not smell like an outhouse, ammonia, or rancid food. If it does, again, it probably went anaerobic.

BREWING COMPOST TEA

Compost tea provides many of the beneficial aspects of compost in an easy-to-use liquid form, convenient for almost any horticultural application. It can be sprayed onto a plant’s leaves, a process called foliar feeding, which boosts nutrient uptake beyond what can be absorbed by the roots. When brewed properly, compost tea can even be a more concentrated source of activated microorganisms than compost itself, as the process helps the microbes “wake up” and multiply. But traditional compost is still valuable, adding carbon to the soil along with other essential soil ingredients. Use the tea in conjunction with compost anywhere in your garden to enliven your soil and convert your dirt into a living biome.

Compost tea brewing is best done in moderate temperatures—spring is an optimal time. Brew it in a shady spot outside following the instructions below. There are also some excellent compost tea brewing kits available online.

Gather your supplies. I suggest using a five-gallon bucket and the best aquarium aerator you can afford. You may also wish to try an aerator specifically designed to make compost tea. They are available online for less than $30: Search for “compost tea aerator.” You will need about three cups of compost, and, depending on whether you want a more bacterial or fungal brew, two tablespoons of non-sulfured molasses (bacterial) or two tablespoons of kelp powder (fungal). Don’t use liquid kelp, as it often contains sulfur or other antifungal agents.

QUICK COMPOST TRICK

If you can’t seem to get the perfect mix and your compost needs a push in the right direction, simply ask a neighbor or friend with a productive pile or bin for a little bit of their compost. It will act as an inoculant and stimulate microbial activity.

inoculants from gardening centers or online.

First, put the air pump in the bucket, right in the center of the bottom. The more thoroughly it aerates the entire five gallons, the better. Then fill the bucket with water to within a few inches of the top. If you are using water from a municipal source, aerate with the pump for an hour or so to outgas chlorine, which is harmful to microbial life.

Add your ingredients…then play the waiting game. Add the compost and kelp or molasses to the water. Let the compost tea brew for about 24 hours. Make sure the air pump is secured to the bottom so it doesn’t float to the top overnight. This will keep the tea sufficiently aerobic.

Check and strain. The next day, check your compost tea. It should have a pleasant, fresh and earthy odor. If it smells unpleasant, you’ll want to start over, as it won’t be an ideal brew for your plants. Strain out the compost and immediately apply your tea to the garden, both poured on the soil and sprayed over entire plants.

Clean up. As soon as possible, thoroughly clean your compost tea brewing equipment; things will likely get smelly if you don’t. Clean all corners and surface areas with a gentle natural (not antimicrobial) soap and let dry. Put it away until it’s time to brew your next batch. Don’t use your brewing equipment for anything else.

Spring’s Healthy Harvest

ach winter, I eagerly await spring’s arrival. I know it means the garden will come alive and begin to offer up a bounty for my family’s plates: herbs to brighten up nearly every dish, good-for-you greens, and delicate yet piquant radishes.

Here, find information from nutritional content to planting tips for what I’m harvesting now.

FRESH HERBS

Being able to step outside your door or simply reach over to your windowsill and clip the herbs you need for recipes can be quite a thrill. Luckily, herbs are relatively easy to care for after they’ve been planted. Whether you sow them directly in your vegetable garden or grow them in containers indoors or out, they really are extremely accommodating. Most herbs require five to six hours of direct sunlight, although others like mint can handle partial shade. In general, the soil for herbs should vary from slightly dry to slightly moist. If you’re not sure, check for signs of under-watering (wilting leaves) or over-watering (brown or yellow leaf edges).

Mint. Spearmint is my favorite mint, and I’ve got a good amount growing in my garden. With ample sun and water, all mints grow exuberantly—that’s both a good and bad thing. A clump planted in the border of a bed will rampage in all directions, eventually squeezing out other plants. In fact, if left unchecked, mint can eventually

choke itself out, using up all the nutrients in the soil. That’s why it’s wisest to plant it in a container.

In early spring, I dip into my big pot of spearmint and divide it, setting the divisions in smaller pots full of fresh potting soil and then giving most of the new plants away to friends. To the old stand of mint, I add a little organic plant food and fresh soil to replenish lost nutrients. Because mint doesn’t tend to breed true when grown from seed, division is really the only way to propagate any particular cultivar.

Mint leaves are easily dried on a screen, but I find it even simpler to wrap twine around a fresh bundle to dry. I store a few bound bundles in a small paper bag and remove the leaves as needed. Dried mint leaves will keep for a couple years if stored in a cool, dark place.

Though fresh mint leaves are preferred for making jellies and for garnishes, you will need to steep twice as many fresh leaves as dried ones for mint tea. I steep a rounded teaspoon of fresh-picked leaves in a mug, but you can use more or less per your taste. In hot weather, I like cold mint tea. Steep a large handful of leaves in a pitcher of cool water until the water tastes minty, then discard the leaves and refrigerate.

Menthol, the compound that gives mint its characteristic flavor, is more concentrated in peppermint (Mentha piperata) than spearmint (Mentha spicata), and can aid in digestion and soothe the stomach. (But avoid mint if your symptoms are due to gastroesophageal reflux

disease, as it may worsen them.) The crisp scent also has aromatherapy applications. Spearmint tea, on the other hand, seems to have some unique effects, including lowering male hormones in women, which may help control the growth of unwanted facial hair.

Mint tea is at once stimulating and calming. Its distinctive flavor leaves the palate satisfied and the mouth feeling clear and clean. Because it grows so prolifically, eventually you’ll have enough mint in your summer garden to steep pots of it through the winter.

Cilantro. Barring a catastrophe, I always have cilantro on hand, as it’s one of my favorite herbs. Cilantro (Coriandrum sativum) is the green plant. Coriander is the seed of the cilantro plant that spices up pickles, pastrami, and curries. If you grow cilantro and let it go to seed, not only will you have coriander for cooking, you will also have plenty of seed to grow next spring’s cilantro crop. I grow this herb in the cool seasons. It will bolt, that is go to seed, in the hotter months.

Cilantro is easy to grow. The seeds just need moisture and warmth to germinate, but be patient; they take their time. I germinate them in seed cups and transplant the seedlings. You can easily start cilantro seeds in potting soil in small pots as well, then keep the pots on a bright windowsill or the back porch. As for soil conditions, cilantro doesn’t seem to be too picky.

Cilantro provides thiamin, zinc, dietary fiber, and vitamins A, C, E and K. It also has trace amounts of riboflavin, niacin, vitamin B6, folate, pantothenic acid, calcium, iron, magnesium, phosphorous, potassium,

copper, and manganese. Coriander seed is well established as a medicinal herb for aiding digestion and for its antiinflammatory properties. It plays an important role in Ayurvedic medicine, the traditional healing system of India.

SPINACH

I grow spinach (Spinacia oleracea) at home in the cool winter months, since it will bolt quickly in hot, dry weather. In colder climates, over-wintering varieties are great options. They can be planted in late summer or early fall. Covering the plants with small translucent enclosures (called cloches) will hold them through the winter. Then, come spring, you’ll have your first harvest.

Plant spinach in a sunny, open location. It will tolerate light shade in the hotter months, and some shade will prevent it from becoming sunburned. It prefers a rich, moist bed, so be sure to amend your soil with organic matter. Keep your plants moist, but avoid sogginess.

To harvest spinach, simply cut young leaves with a pair of scissors. Spinach can be frozen but I’ve found it doesn’t keep too well in the refrigerator, so harvest only what you plan to eat right away or freeze. Spinach contains nearly twice the iron of other leafy greens, making it one of the best plant-based sources of this nutrient. It’s also high in folic acid, potassium, and magnesium, as well as vitamin K, carotenes, and vitamin C. And this relative of the beet is one of the richest dietary sources of lutein, important for healthy eyes and the prevention of macular degeneration.

RADISHES

A cool-season crop, small, delicate radishes are a perfect springtime snack. They are wonderfully crunchy, and their spicy bite clears the palate. Though the root contains a great deal of vitamin C, a radish top actually contains nearly six times as much as the root. Fresh tops are most nutritious raw; try adding them to salads.

Some of my favorite radishes, Cherry Belle and French Breakfast, are spring/ summer cultivars. They have a mild flavor

and are ready in as little as three weeks—that’s as close to instant gratification as vegetable gardening gets. Sow the seeds after the danger of frost has passed in early spring and then again in late summer for a fall harvest. There are winter options available as well, including Long Black Spanish and China Rose; these can be planted in midsummer for autumn and winter eating. Such varieties typically grow much larger than spring radishes.

Radishes like a well-drained soil with an open, sunny exposure that is low in nitrogen. Too much compost or manure will give you radishes with huge tops and scrawny roots. Growing them in too shady a spot will also lead to disappointment: The tops will grow but the roots won’t develop. Sprinkling a few seeds in your garden weekly in the growing season will allow you to enjoy crop after crop.

I usually sow radish seeds between carrot and parsnip seeds, a technique called intercropping (growing two crops that mature at different rates in the same bed). The radishes grow quickly enough to avoid interference with the carrots. I also plant them between lettuce rows.

Once mature, radishes should be picked and eaten quickly for best flavor. If they are left in the ground too long, they get woody and extremely spicy, and will often attract aphids. If you notice white streaks through the top of the red skin, this is superficial damage from a snail and is nothing to worry about.

ON MY BOOKSHELF

My friend Michael J. Balick, PhD, one of the foremost ethnobotanical researchers, has written a comprehensive, readable, and beautifully illustrated herbal resource: Rodale’s 21st Century Herbal: A Practical Guide for Healthy Living Using Nature’s Most Powerful Plants. He is well qualified to introduce you to the world of herbs and acquaint you with their history, botany, their uses in cooking, and their healing properties, as well as to give advice on growing them and designing your own herb garden. In the book, he lists the best herbs for different growing conditions as well as suggestions on which herbs to grow from seed, from cuttings, or from division. The illustrations bring gardening steps clearly to life, and the book also includes a seasonal “to-do” list.

CILANTRO WALNUT PESTO

Traditional pesto is based on crushed (the term derives from the Genoese pestâ, “to pound”) basil leaves and pine nuts, but I like to mix up the recipe. Kale pesto (page 91) is wonderful, but my favorite version is probably this one, which marries the sharp tang of cilantro with the satisfying depth and complexity of walnuts. A wonderful addition to pasta, and a dollop improves almost any soup.

INGREDIENTS

1 cup walnut pieces

2 cups cilantro leaves, stems removed

1 jalapeño pepper, seeded and chopped

INSTRUCTIONS

1/2 teaspoon salt, or to taste

1 tablespoon cider vinegar

1/4 cup purified water (approximate)

1. Put the walnuts in a food processor and grind them fine.

2. Add the cilantro, jalapeño pepper, salt, vinegar, and 2-3 tablespoons of water and blend. Blend in a little more water if necessary to make a thick sauce.

3. Taste and correct the seasoning, adding more salt if necessary.

4. Keep any leftover pesto in the refrigerator in a tightly covered container and use as a dip or spread.

ARTUR RUTKOWSKI

CHILI, CILANTRO CORNBREAD MUFFINS

These muffins are moist and chewy, spicy and sweet. When you make them, they won’t last long! They are excellent eaten alone warmed with some butter, or as a side dish to a Southwestern entrée. Chilies contain capsaicin, which gives them their characteristic spiciness. Capsaicin inhibits a neuropeptide associated with inflammatory processes, and may be useful against certain inflammatory health conditions.

INGREDIENTS

2 small Serrano chilies (or 2 ounces canned green roasted chilies)

1 1/2 cups unbleached white flour

1/2 cup yellow cornmeal

1 tablespoon baking powder

1 teaspoon salt

Pinch cayenne

2/3 cup milk or soy milk

2 large eggs

1/2 cup organic, unrefined, cold-pressed avocado oil or softened butter

3 tablespoons pure maple syrup or sugar

1/4 cup chopped fresh cilantro

Honey butter (optional)

1. Preheat the oven to 350°F.

2. Put the chilies on a baking pan on the top rack under the broiler until they blister and turn black. Turn them over and repeat. Remove them from the broiler and drop them into a brown bag to cool. The skin will become loose and flaky as they cool.

3. Mix together all the dry ingredients in a large bowl. Whisk together the milk, eggs, oil or butter, maple syrup or sugar, and the cilantro in a separate bowl.

4. Stir the wet ingredients into the dry ingredients with a wooden spoon until thoroughly mixed.

5. Take the chilies out of the bag and slice them in half, directly down the middle. Open them up, and remove the seeds and discard. Peel the skin off and discard. Cut the chilies into small pieces and stir them into the batter until they are completely mixed in.

6. Smear a little butter or oil on the bottoms and sides of a 9-inch square baking pan or 12 muffin molds and pour the batter in. Bake 20 minutes if using a muffin pan, or 25 minutes if you’re using a baking pan. Remove from the oven and let cool.

8. Make 1 slice directly down the middle of the baking pan and 4 slices across to make 10 rectangular pieces. Serve with honey butter (optional).

Tips: The indigenous people of the Southwest used to roast their chili peppers over an open fire. If you’re feeling really motivated and have the time to do it, you, too, can roast the chilies over a flame or over a barbecue grill, instead of broiling them. Hold the chilies 4 inches away from the flame and rotate until all sides of the pepper turn black. If you’d like to use an alternative to chili peppers, just sauté 1/2 cup onions in a tablespoon of extra-virgin olive oil and use them in place. When handling Serrano chilies, do not touch your eyes, because these chilies will sting.

HONEY BUTTER

INGREDIENTS

3 tablespoons honey

3 tablespoons soft butter

INSTRUCTIONS

1. Simply blend the softened honey and butter together in a bowl with a fork, whipping lightly to create a creamy spread.

2. Scoop the spread into a ramekin and serve along with the cornbread.

MEDITERRANEAN STUFFED GRAPE LEAVES

MAKES 12

This easy, exotic Greek treat makes a fine appetizer, but it can also be enjoyed as a side dish with lunch or dinner. The raisins and mint give the rice a sweet and aromatic taste, and the simplicity of chive “ribbons” wrapped around the grape leaves dresses them up a bit. For hors d’oeuvres, use 36 leaves and 1 ½ tablespoons of filling for each leaf. Brown rice, which provides much of the stuffing in this recipe, is a significant source of manganese, a mineral that helps the body to produce a crucial antioxidant enzyme called superoxide dismutase (SOD). SOD helps to protect mitochondria, the energy producing parts of cells, from free radical damage.

MEDITERRANEAN STUFFED GRAPE LEAVES

INGREDIENTS FILLING

2 cups Vegetable Stock (page 125) or store-bought vegetable broth or purified water

1 cup brown rice

1 teaspoon salt

1/3 cup grated radish

1/3 cup chopped scallions or green onions

1/2 cup minced celery

3/4 cup chopped fresh mint leaves

2 tablespoons olive oil

GRAPE LEAVES

36 grape leaves

1 bunch chives

1 teaspoon extra-virgin olive oil

1 tablespoon lemon juice

INSTRUCTIONS

2 teaspoons white wine vinegar

2 teaspoons freshly squeezed lemon juice

1/3 cup currants or yellow raisins

1/4 cup pine nuts

1/4 teaspoon freshly ground black pepper

1 pinch salt (optional)

1 tablespoon capers

1. Bring the stock or water to a boil in a large pot. Add the rice and salt. Reduce heat and simmer, covered with a tight-fitting lid, for 45 minutes. All the water should be absorbed. Fluff the rice with fork.

2. Mix together the rice and all the other filling ingredients in a large bowl, tossing thoroughly with a spoon.

3. Rinse the grape leaves. Spread the grape leaves out and spoon 1 ½ tablespoons of the filling on the end of each leaf, and then roll up, folding the outer edges in.

4. Take three 5-inch-long chives and dip briefly in boiling water to make them more pliable. Tie them around each stuffed grape leaf.

5. Place the leaves in a small casserole dish and drizzle 1 teaspoon olive oil and 1 tablespoon lemon juice over them. Cover with foil and bake for 10 minutes at 350°F. Serve warm or cold.

Tips: Grape leaves are not readily available fresh, so you will have to buy them bottled or canned. They are packed in brine, a salty solution that you’ll want to rinse off before using. Gently lift the leaves out of the jar, lay them in a bowl, and run them under a soft stream of water, letting the water completely drench the leaves. To dry, lay the leaves in a colander and let them drain, or lay them on a flat surface and pat dry with a clean cloth.

SPINACH GOMA AE

SERVES 2

In Japanese, “goma” means sesame seed and “ae” means sauce. This cold, flavorful side dish (sometimes written as “gomae”) features a sesame seed dressing and is often found in bento, or lunchboxes. It’s a useful recipe when you need to use up a lot of garden-fresh spinach, as it cooks way down. Spinach contains nearly twice the iron of other leafy greens, making it one of the most available plant-based sources of iron. It’s an excellent source of folic acid, potassium, and magnesium, as well as vitamin K, carotenes, and vitamin C.

INGREDIENTS

1 pound spinach, washed, stems removed

4 tablespoons sesame seeds, lightly toasted

4 teaspoons sugar

1 tablespoon sake

INSTRUCTIONS

2 tablespoons shoyu (soy sauce)

1 teaspoon dark sesame oil

1. Bring a large pot of water to full boil. Plunge the spinach into it, pushing leaves down and stirring until spinach is completely wilted (no more than two minutes).

2. Drain and cool quickly by submerging in cold water. Drain well, then squeeze handfuls of spinach to extract as much water as possible.

3. Place clumps of spinach on a cutting board and slice into 1/2-inch slices. Arrange on a plate.

4. Grind sesame seeds to medium-fine. Add sugar and grind together. Mix in shoyu, sake, and sesame oil, and spoon dressing over spinach.

CURRIED GREENS

SERVES 6

When some people hear the word “greens,” they immediately conjure up childhood memories of overcooked canned spinach they were forced to eat and hated. But gardens and the vegetable section of the grocery brim with a variety of greens such as chard, kale, mustard, collards, and bok choy that are tasty as well as excellent sources of vitamins and minerals. Iron, calcium, and folic acid (an important B vitamin that helps prevent birth defects and offers protection from heart disease) are abundant in these leafy veggies. Greens can have strong tastes, but I encourage you to experiment with varieties you’ve never tried or haven’t had in a while. You’ll be in for a pleasant surprise. Turmeric, one of the spices traditionally used to make curry, has a long history of medicinal uses in both Chinese and Indian healing systems. Its anti-inflammatory action has been employed by traditional practitioners to treat conditions including flatulence, jaundice, menstrual problems, toothache, and bruises.

INGREDIENTS

1 pound spinach, kale, collards, or beet greens (or mixture of all)

2 cloves garlic, pressed or minced

2-3 tablespoons curry powder

1 cup finely chopped tomatoes (fresh or canned)

1 tablespoon tomato paste

1 tablespoon dark-brown sugar

INSTRUCTIONS

1 tablespoon organic, unrefined, coldpressed avocado oil

1 cup onion, finely diced

3/4 pound brown potatoes, peeled and cubed

1/4 cup chopped fresh cilantro (optional)

1. Wash and drain greens, removing any coarse stems and midribs. Cut into half-inch strips.

2. In a small bowl, mix together the garlic, curry powder, tomatoes, tomato paste, and sugar.

3. Heat the avocado oil in a skillet and sauté onion over medium-high heat until it begins to brown. Add the spice-and-tomato mixture, mix well, and cook for a few minutes.

4. Add the potatoes and 2 cups water.

5. Mix well, bring to a boil, reduce heat, cover, and cook for 10 minutes.

6. Add greens and cook for 10 minutes more, or until potatoes are done.

7. Correct seasoning to taste. Garnish with the chopped fresh cilantro if desired.

VEGETABLE FRITTATA WITH FETA AND DILL

A frittata is an Italian egg cake in which various ingredients, from vegetables to meat to pasta, are incorporated into beaten eggs and baked. This vegetarian version has onion, carrot, and zucchini livened up with dill weed and crumbled feta cheese. It can be paired with a salad for a light lunch and also makes a good breakfast dish.

INGREDIENTS

2 tablespoons extra-virgin olive oil

½ onion, diced

½ teaspoon plus 3 pinches of sea salt

1 carrot, peeled and shredded

1 zucchini, shredded

INSTRUCTIONS

1. Preheat the oven to 350°F.

8 large eggs

¾ teaspoon dried dill

¼ teaspoon freshly ground black pepper

6 tablespoons crumbled feta

2. Using ½ tablespoon of the olive oil, grease an 8-by-8-inch glass or ceramic baking dish.

3. In a medium sauté pan, heat the remaining oil over medium-high heat. Add the onions and a pinch of salt. Stir and cook for about 4 minutes. Add the carrots and another pinch of salt. Stir and cook for about a minute. Add the zucchini and a third pinch of salt. Stir and cook for another 2 minutes. Put the vegetables into the greased pan and set aside.

4. Whisk together the eggs, 1 tablespoon of water, dill, the remaining half teaspoon of salt, and pepper. Pour over the vegetables, then sprinkle the feta over the top.

5. Bake for about 20 minutes or until the center is just set.

6. Remove from the oven, cool for a few minutes, then cut into squares. Serve hot or at room temperature.

ENERGIZING GREEN TONIC

A very simple, refreshing beverage packed with nutritional goodies and a great pick-me-up—a hybrid of a juice and a smoothie. The lemon and apple offset the earthiness of raw spinach. Add more liquid to achieve the consistency you like. If you want this drink a little sweeter, add another half an apple. Try it with breakfast.

INGREDIENTS INSTRUCTIONS

1 small cucumber, peeled and cut into chunks

1 stalk celery, cut into chunks

1 green apple, peeled, cored, and cut into chunks

1 cup loosely packed baby spinach

4 romaine lettuce leaves, torn into pieces

1 tablespoon lemon juice

1 teaspoon finely chopped peeled ginger

Pinch of sea salt

1. Put the ingredients and 2 cups of water into a blender and puree on high speed for 1 to 2 minutes, until smooth.

2. Strain through a fine-mesh sieve and serve chilled or over ice.

SPRING GREEN SOUP

SERVES 4

This brightly colored soup is delicate but flavorful and a snap to make. It’s good both warm and chilled. For a vegan version, use cashew milk instead of yogurt.

INGREDIENTS

2 tablespoons extra-virgin olive oil

1 leek, white and light green parts only, thinly sliced

1 teaspoon sea salt

3 cups Vegetable Stock (page 125) or storebought vegetable broth

2 cups or ½ bag (about 4 ½ ounces) tightly packed baby spinach or prepacked spinach

2 cups (10 ounces) frozen green peas, thawed

INSTRUCTIONS

1 cup plain Greek yogurt, crème fraîche, or cashew milk

¼ cup chopped fresh flat-leaf parsley leaves

1 tablespoon coarsely chopped fresh spearmint

1 teaspoon lemon juice

1 tablespoon chopped fresh chives

1. Heat the oil in a soup pot over medium heat, add the leeks and ¼ teaspoon of salt, and sauté for 3 to 4 minutes until just tender and wilted. Add the broth and bring to a slow boil. Turn off the heat and stir in the spinach and peas.

2. Carefully transfer the hot soup to a blender. (Or, better, use an immersion blender right in the pot.) Add the yogurt, parsley, spearmint, remaining salt, and lemon juice. Blend on high speed until the soup is very smooth.

3. To serve, garnish each bowl with chopped chives. Serve warm, at room temperature, or cold.

BROWN RICE SOUP WITH ASPARAGUS

This soup is chunky and thick with vegetables and rice so it can stand on its own with no real need for a side dish—I serve soups with a warm baguette. And it’s healthy. Asapargus is among the richest food sources of folate, which helps to keep blood levels of homocysteine, an amino acid, in check. High homocysteine levels have been linked to atherosclerosis.

INGREDIENTS

3/4 cup brown rice

1/4 cup wild rice

2 teaspoons salt, or to taste

1 bunch asparagus

1 tablespoon olive oil

2 celery stalks, chopped fine (about 2/3 cup)

1/2 onion, chopped fine (about 1/3 cup)

1 small carrot, chopped fine (about 1/3 cup)

1/2 teaspoon dried thyme

INSTRUCTIONS

6 cups Vegetable Stock (page 125) or store-bought vegetable broth

2 tablespoons minced scallions or green onions

1 tablespoon chopped fresh parsley

1 tablespoon natural soy sauce (such as tamari)

1/2 teaspoon hot pepper sauce

Freshly ground black pepper, to taste

Parsley sprigs for garnish

1. Put the rice with the salt in 3 cups of water in a medium saucepan. Bring it to a boil, reduce the heat, cover, and simmer until the rice is tender and the water is absorbed, about 45 minutes.

2. Trim the tough ends off the asparagus stalks and discard. Steam the asparagus until tender yet crisp, about 2 minutes. Drain it in a colander, then rinse under cold water. Let the asparagus cool for a few minutes. When completely cooled, cut into 1-inch pieces, reserving 1/4 cup of tips for garnish.

3. Coat the bottom of a large pot with the olive oil. Add the celery, onion, carrot, and thyme. Cover and cook over low heat for 4 minutes, stirring occasionally, until tender.

4. Add the vegetable stock and cooked rice and bring to a boil. Reduce the heat, cover, and simmer for 10 minutes. Remove from the heat and let cool a bit.

5. Carefully transfer small batches to a blender and blend until smooth. Return all the blended mixture to a pot. Stir in the asparagus, scallions, parsley, soy sauce, pepper sauce, and ground pepper.

6. Return to a simmer for 2 minutes. Ladle into bowls and garnish with reserved asparagus tips and parsley sprigs.

You can learn a lot sitting on the tailgate of a pickup truck. That’s where my buddy Chris, from Zuckerman’s Farm, used to sit me down and teach me about all things asparagus. Chris worked hard—awfully hard—as a farmer. He was true salt of the earth, and as generous as they come. Normally, there’s an invisible line: farmers behind their wares and buyers on the other side, but Chris always insisted I “step into his parlor.” Both of us were always so excited when the first asparagus of the season showed up. He’d put aside a bunch for me, and then we’d both hop up on that tailgate and talk—about recipes, how amazingly nutritious asparagus is, and, a lot of the time, about life and family. Chris passed away not long ago, and I felt the best way I could honor him was to create a recipe featuring his favorite veggie. I think he would have enjoyed this, and I hope you will, too.

INGREDIENTS

1/3 cup hazelnuts

2 bunches asparagus (about 2 pounds), tough ends snapped off and discarded, then peeled (see note*)

2 tablespoons plus 2 teaspoons extra-virgin olive oil

INSTRUCTIONS

1. Preheat the oven to 400°F.

Sea salt

2 tablespoons freshly squeezed lemon juice

Freshly ground pepper

4 cups loosely packed arugula

2. Put the hazelnuts on a rimmed baking sheet. Put them in the oven for 5 to 7 minutes as it preheats, until aromatic and browned. Transfer to a plate or, if you’d like to remove the skins for a more refined texture and appearance, wrap them in a towel and give them a good rub. The majority of the skins will come right off. Coarsely chop the hazelnuts.

3. Put the asparagus on the same baking sheet in a single layer. Drizzle with the 2 teaspoons of olive oil and generously sprinkle with salt. Toss gently to evenly coat the asparagus. Bake for 8 minutes, until just barely tender.

4. Put the lemon juice, the 2 tablespoons of olive oil, 1/4 teaspoon of salt, and a few grinds of pepper in a small bowl and mix well with a small whisk.

5. Put the arugula in a large bowl. Drizzle with half of the dressing and toss until evenly coated. Mound the arugula on individual plates or a platter and arrange the asparagus on top. Drizzle with the remaining dressing and sprinkle the hazelnuts on top.

Variation: Substitute toasted pistachios or walnuts for the hazelnuts.

*Note: Peeling the asparagus gets rid of the stringy, sometimes tough outer layer and exposes the sweet flesh underneath. To peel it, use a regular vegetable peeler with a light touch to shave off just the skin. This technique is not necessary with thin asparagus spears.

—Courtesy of Rebecca Katz

STRAWBERRY, FENNEL, AND ARUGULA SALAD

Variety isn’t just the spice of life; it will also keep you from falling into a food rut. People often tell me that they love salad but get bored with the same old version they always make. This disenchantment can lead folks away from the greens their bodies really need. If that sounds like you, let this salad serve as a springboard for endless seasonal variations. Eating with the seasons isn’t just a catch phrase. Each season brings new foods just hitting their peak—in this case, strawberries and arugula, some of the welcome early harbingers of spring. In addition to having an incredibly sweet taste, strawberries have anticancer and antiinflammatory properties. Plus, when combined with mint and a lemony balsamic vinaigrette, they make for a salad that feels like Pop Rocks going off in your mouth.

—Courtesy of Rebecca Katz

INGREDIENTS

4 cups tightly packed baby arugula

1 cup thinly sliced fennel

12 strawberries, sliced

2 tablespoons chopped fresh mint

INSTRUCTIONS

6 tablespoons Lemony Balsamic Vinaigrette

1/4 cup sliced almonds, toasted

1. Put the arugula, fennel, strawberries, and mint in a large bowl and toss gently to combine.

2. Drizzle the vinaigrette over the top and toss again.

3. Scatter the almonds over the top.

Variations: Substitute toasted walnuts for the almonds. Feel free to add a bit of crumbled organic goat cheese.

Tip: A mandoline (no, you can’t strum it) is a handy kitchen tool that allows you to slice vegetables to a uniform thickness—perfect for the fennel in this recipe. There are many inexpensive handheld models available at kitchen stores and online.

LEMONY BALSAMIC VINAIGRETTE

This dressing lends a light, refreshing flavor to all manner of foods. The lemon zest and lemon juice brighten everything they touch, whether used as a marinade, a salad dressing, or just a drizzle. Since it could hardly be easier to make, I recommend keeping some on hand at all times. I know I do.

INGREDIENTS

2 tablespoons balsamic vinegar

2 tablespoons freshly squeezed lemon juice

1/2 teaspoon grated lemon zest

INSTRUCTIONS

1/2 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

1/4 cup extra-virgin olive oil

1. Put the balsamic vinegar, lemon juice, lemon zest, salt, and pepper in a small bowl and stir to combine.

2. Slowly pour in the olive oil, whisking all the while, and continue whisking until smooth.

3. Transfer to a small container with a fitted lid and shake well. Store in a glass jar in the refrigerator for up to 1 week.

Tip: Add the salt with the acid but prior to adding the oil. The reason? The acid breaks down the salt, allowing it to do its job as a flavor carrier.

TURKISH SPINACH SALAD

SERVES 4

This garlicky salad is a nice way to eat spinach and a great way to get a nutritional boost. Use the best extravirgin olive oil you can afford. Serve it with soup for a simple, delicious supper.

INGREDIENTS

1 pound fresh spinach, washed, stems removed

2 fresh tomatoes, sliced

6 scallions, trimmed and thinly sliced

5 tablespoons plain yogurt

2 tablespoons extra-virgin olive oil

2 garlic cloves, minced

1/2 teaspoon dried thyme

Salt and black pepper, to taste

INSTRUCTIONS

1. Dry the spinach, tear it into large pieces, and combine it with the tomatoes and scallions in a bowl.

2. Combine the yogurt, olive oil, minced garlic, and thyme, adding salt and pepper to taste.

3. Add the yogurt mixture to the vegetables and mix well. Season to taste with salt and pepper.

HERB VINAIGRETTE

SERVES 4-6

This dressing gets its vibrant, herbaceous flavor from fresh parsley and basil. Basil is an excellent source of carotenoids such as beta-carotene, which can help to protect the cells that line the blood vessels from free radical damage. Drizzled over mixed greens or the salad of your choice, this dressing is sure to jazz up your meal.

INGREDIENTS

1/2 cup white wine vinegar

4 tablespoons whole grain

Dijon mustard

1 1/2 cups extra-virgin olive oil

4 teaspoons salt

1/2 teaspoon ground pepper

1 bunch parsley, stemmed

3 tablespoons basil, chopped

INSTRUCTIONS

1. Combine all ingredients except oil.

2. Whisk to combine, slowly adding oil to emulsify.

MIXED RADISH SALAD

SERVES 4

We usually think of radishes as a minor ingredient in mixed salads that provides a watery crunch and sometimes a spicy snap. Here they take center stage along with arugula and radish sprouts in a lemon–olive oil vinaigrette with Parmesan cheese. You can substitute sprigs of watercress, trimmed of any coarse stems, for radish sprouts.

1½ pounds mixed radishes, trimmed and sliced

4 cups (about 6 ounces) baby arugula or mixed baby greens

2 cups radish sprouts or watercress

INGREDIENTS INSTRUCTIONS

½ cup Basic Lemon Vinaigrette

½ cup shaved or grated Parmesan cheese

1. Place the radishes, arugula, and radish sprouts in a large bowl and toss with about 1/3 cup of the dressing. Taste and add more dressing, if needed.

2. To serve, divide the salad among 4 plates and top with Parmesan cheese.

BASIC LEMON VINAIGRETTE

This is the simplest and yet most versatile vinaigrette. All you need is a lemon and good-quality extravirgin olive oil. Drizzle this on top of just about everything for a bright flavor pop. I often double this recipe in order to keep some in my refrigerator at all times.

INGREDIENTS

1 teaspoon grated lemon zest

3 tablespoons lemon juice

½ teaspoon sea salt

½ teaspoon freshly ground black pepper

¼ cup extra-virgin olive oil

INSTRUCTIONS

1. Whisk all the ingredients together in a small bowl, whisking in the oil last in a thin stream.

2. Transfer to a lidded container. (Or use an immersion blender right in the container.) Store in the refrigerator for up to a week.

THAI EGG SALAD WITH SUGAR SNAP PEAS

Not like any egg salad you’ve ever tasted. Thin, plain “omelets” are shredded and placed atop a mound of chilled, sliced raw vegetables dressed with a vibrant mixture of flavors characteristic of Thai cuisine: basil, spearmint, cilantro, chili, garlic, fish sauce, lime juice, and sugar—with chopped nuts as a garnish. Colorful and fresh, novel and delicious, this salad makes a satisfying one-dish meal. A lot of slicing and chopping, but the result is worth it.

INGREDIENTS

SALAD

2 English cucumbers, peeled and thinly sliced

1½ cups sugar snap peas, cut on the bias into ½-inch slices

2 carrots, peeled and julienned

½ cup tightly packed fresh spearmint leaves, sliced

½ cup tightly packed fresh basil leaves, sliced

½ cup tightly packed fresh cilantro leaves, roughly chopped

1 cup bean sprouts

4 large eggs

INSTRUCTIONS

4 teaspoons organic, unrefined, cold-pressed avocado oil

3 scallions, white and light green parts, thinly sliced on the bias

¼ cup chopped dry-roasted unsalted peanuts or cashews

DRESSING

2 garlic cloves, pressed and allowed to sit for 10 minutes

3 tablespoons fish sauce

¼ cup lime juice

1 tablespoon evaporated cane sugar Pinch of cayenne pepper, to taste

¼ cup organic, unrefined, cold-pressed avocado oil

1. In a large bowl, combine the cucumbers, snap peas, carrots, spearmint, basil, and cilantro. Place in the refrigerator to chill.

2. Bring a small pot of water to a boil and blanch the sprouts for 30 seconds. Drain, plunge in cold water, drain again, and dry with paper or kitchen towel. Add sprouts to the rest of the vegetables in the refrigerator.

3. Whisk together the dressing ingredients and let stand on the counter.

4. Crack the eggs into a bowl and whisk them well. Heat 1 teaspoon of the avocado oil in a large nonstick pan over medium heat and pour in ¼ of the egg mixture. Tilt the pan to spread the egg into a thin circle and cook for 1 to 2 minutes or until fully set. Use a spatula to remove the egg and lay it flat on a plate. Repeat with the remaining oil and eggs. Once all are cooked, roll up the egg circles into cigars and thinly shred them.

5. Pour the dressing over the chilled vegetables and gently toss. Divide among 4 plates and top with the eggs, scallions, and nuts.

QUINOA TABBOULEH

SERVES 4-6

Traditional tabbouleh is made with bulgur wheat. Quinoa, a native grain of the high Andes, is higher in protein than bulgur wheat, gluten-free, and easy to cook. The red variety is particularly attractive in this vegetable-andherb-packed salad. This makes a satisfying main course for lunch.

INGREDIENTS

1 pound beets

2 cups red quinoa

1/2 cup extra-virgin olive oil

1/4 cup freshly squeezed lemon juice

3 garlic cloves, mashed

1/2 teaspoon salt

Pinch of red pepper flakes

INSTRUCTIONS

1/3 cup chopped fresh Italian parsley

1/4 cup chopped fresh mint

3 scallions, chopped

2 ounces arugula

1/2 pomegranate, seeds removed and reserved

1/4 cup chopped marcona almonds

1. Preheat the oven to 350°F. Line a baking sheet with aluminum foil. Pierce the beets in a few places with a fork. Bake for 45 minutes to 1 hour, until tender and easily pierced with a knife. Remove the beets from the oven and allow to cool for 20 minutes. Use paper towels to peel off the skins or your hands will be pink for days. Cut into cubes and set aside.

2. Meanwhile, bring 4 cups salted water to a boil. Add the quinoa. Lower the heat, cover, and simmer for 20 minutes, until the quinoa is dry and fluffy. Let cool.

3. In a salad bowl, whisk together the oil, lemon juice, garlic, salt, and red pepper flakes. Add the beets, quinoa, parsley, mint, scallions, and arugula and toss well to combine. Divide the salad among serving plates. Top with pomegranate seeds and almonds before serving.

SCALLOPS WITH KALE PESTO

SERVES 4

This salad features a satisfying mix of vegetables and protein. It will fill you up but leave you light on your feet. The emerald green kale pesto provides a striking color contrast.

INGREDIENTS

3 tablespoons extra-virgin olive oil

16 sea scallops

Salt and freshly ground black pepper

4 medium tomatoes, cut into bite-size chunks

3 bell peppers (red, yellow, and orange), seeded and thinly sliced

2 cups corn kernels, shaved from 2 ears corn

INSTRUCTIONS

1 cucumber, peeled, seeded (if seeds are mature), and thinly sliced

1 jalapeño chile, seeded and thinly sliced

1 shallot, thinly sliced

1/4 cup extra-virgin olive oil

3 tablespoons champagne vinegar

1/2 cup Tuscan Kale Pesto (page 91)

4 ounces mild, soft goat cheese, crumbled

1. Heat the olive oil in a nonstick skillet over medium-high heat until it shimmers. Season the scallops with salt and pepper. Sear the scallops on both sides for 1 to 2 minutes, but don’t overcook. Transfer to a platter.

2. In a large bowl, combine the tomatoes, bell peppers, corn, cucumber, jalapeño, and shallot. Drizzle the oil and vinegar over them, season with salt and pepper, and toss. Divide among serving plates. Add the scallops and garnish each scallop with about a teaspoon of the kale pesto. Sprinkle on the goat cheese before serving.

Summer

nce summer sets in, the harvest goes into full swing. From late June to September, you can pick green beans, tomatoes, corn, zucchini, cucumbers, and much more. In fact, depending on what and how much you’ve planted, you could gather an abundance nearly every day of the week. Of course, as the vegetables reach their peak so, too, do the pests. In this section, I’ll not only share tips for growing the season’s most delicious and nutritious crops, but also natural ways to keep unwanted insects at bay. And for days when you can’t abide standing over a hot stove in the kitchen, find my tips for creating salads that are far from ordinary, along with recipes for a host of great summertime dishes.

SECTION THREE

Garden Siblings: Meet the Three Sisters

o me, nothing beats the taste of sweet corn from the garden—although juicy homegrown tomatoes are a close runner-up. If you’d like to grow corn, you may want to consider sowing it next to beans and squash, a Native American companion planting method. This proved so successful for those who employed it, the trio became known as the “Three Sisters.”

I’m highlighting these three garden vegetables out of the hundreds available because native wisdom, honed through millennia, is an excellent resource to let us know what’s best to grow in this country for yield, taste, and nutrition.

The Iroquois are said to have begun using this dynamic cropping technique three centuries before European settlers arrived in North America. According to legend, the plants were always to be grown, eaten, and celebrated together. These three crops sustained the Iroquois both physically and spiritually. Although grown in the summer, the vegetables were typically dried and saved for use in the winter.

How exactly do these siblings help each other?

Corn is planted first, making it the “oldest sister.” As eldest siblings should, it lends support—in this case, to the bean plants as they begin to grow, providing a living trellis on which the vines can climb.

Beans benefit all three crops, as they “fix” or pull nitrogen, a powerful plant growth stimulator, from the air into the soil. What’s more, as the beans wend their way through the squash vines and up the cornstalks to reach the sunlight, they hold the three sisters close together. And, they help stabilize the tall corn stalks during heavy winds.

Squash produces sprawling leaves that help protect its siblings by shading the ground, keeping it cool and moist and preventing the growth of weeds.

SELECTING YOUR SISTERS

Before you plant, there are a few things you’ll want to consider when choosing which varieties of these three crops to grow.

• Think tall when it comes to corn varieties so that your beans have ample room to climb. Some types are shorter and mature more quickly. They are ideal for conserving water and yielding earlier harvests, but don’t provide the tall supports that beans need.

• Pick pole beans as opposed to bush beans. There are many different cultivars of pole beans, including green beans, wax beans, limas, and those commonly dried for storage; you can choose based on your taste, interest, and climate. For example, here in the desert Southwest, many choose to grow tepary beans, as they thrive in extreme heat with relatively little water. The key here is that pole beans are vining plants that will grow up and climb on the corn, whereas bush types will grow out and stay closer to the ground.

• Base squash on your space. The Cornell University College of Agriculture and Life Sciences recommends pumpkin for a Three Sisters garden. I tend to agree, because it’s so nutritious and because it and other thick-skinned winter squashes such as butternut and acorn can be stored for months—keeping you well fed once the summer harvest has slowed. Winter squash varieties can grow vines up to 15 feet long, so ensure you have adequate space for them to sprawl and plant only a couple around your hills (see at right). If you’re working with a smaller space, consider planting more compact summer squash varieties.

FAMILY PLANTING

While there is a variety of possible crop configurations for the trio, the traditional approach involves sowing seeds for all three plants on an elevated mound or hill in order to promote needed soil drainage. Seeds should be planted in late spring through early summer. Here are three simple steps for getting your Three Sisters garden growing.

1. Make your mounds. Select your space, which should receive full sun for at least six hours per day, and work in a generous amount of compost (see pages 20-22) to increase fertility. Use a hoe or shovel to form low, flattopped mounds or hills. Dimensions can vary, but as a general guideline, use the four by four rule: about four inches high and roughly four feet wide. They can be taller, but try to keep them under a foot high. Mounds should be between three and five feet apart from each other, measured from their centers. To further help conserve water, make small craters at the top of your mounds so that the water doesn’t drain away from the plants quickly.

2. Sow your corn seeds first. When the danger of frost has passed, plant four to six kernels of corn in the center of each mound, six to 10 inches apart and about an inch or so deep, to form a square.

3. Follow-up with beans and squash. Once the corn is around four to five inches tall, it’s time to plant its sisters. Sow four bean seeds evenly spaced around each corn stalk, about halfway down the sides of the mound but close enough to climb the corn, also around one-inch deep. Then, about a week later once the beans have emerged, plant your squash around the perimeter of each hill surrounding the beans and corn. How many you plant will depend on the variety or varieties you choose and how long their vines grow, as discussed above. Suggestions range between two and six seeds. You’ll want to train the squash to vine outward from the mound and not crowd the corn and beans.

An array of detailed planting charts can be found through a “Three Sisters” Google search online, along with much more in-depth information about the specifics of planting by this method. But I hope this quick guide will get you started.

A BALANCED DIET

As mentioned earlier, the Three Sisters provided a healthy diet for the Iroquois for centuries. Indeed, meals consisting of corn, beans, and squash are complete and balanced, and every bit as nutritious for modern gardeners.

Corn: When you eat fresh corn on or off the cob, you get fiber along with niacin, phosphorous, potassium, and vitamin A, as well as starch and protein.

Beans: Beans are low in calories and high in fiber, vitamin A and vitamin C, calcium, and iron. Dried kidney beans, pinto beans, black beans, or garbanzo beans are high-fiber, high-protein foods. Just one cup of cooked kidney beans gives you 45 and 31 percent of the Daily Value of fiber and protein, respectively, as well as 42 percent of the Daily Value of manganese, a mineral essential for energy production and antioxidant protection. The carbohydrate in beans is slowdigesting, meaning low on the glycemic load scale.

Squash: A cup of cooked pumpkin is rich in beta-carotene and also gives you some calcium, magnesium, vitamin C, niacin, folate (vitamin B9), and vitamin E. In general, winter squash provides calcium; potassium; vitamins A and C; iron; phosphorus; and high-quality, low-glycemic-load carbohydrate. Summer squash is less nutritionally rich but still boasts fair amounts of carotenes, potassium, and vitamin C.

Battle Bugs, Naturally

’ve already shared the many downsides of chemical pesticides (pages 11-12) when it comes to human health. By tending your own garden, you can control what you plant and how it’s raised, knowing that the fresh produce you bring to your table is as clean as it can be. For a truly organic yet pest-free garden this summer and beyond, heed the following advice.

GROW NATIVE

One way to reduce problems with pests is simply to grow strong, healthy plants that are naturally resistant. As discussed last section, vibrant soils support plants in resisting pests and diseases. In addition to growing in rich soil, select vegetables, herbs, and flowers that are native to your area. Native plant species often attract beneficial bugs that prey on pests; learn more below. Your local garden center is more likely than a big-box store to carry plants best suited to your area. The staff there should also be able to provide you with information on the native plants most likely to thrive in your garden. Organic gardening websites can also be helpful; find information and links at gardenguides.com.

PICK NONTOXIC PRODUCTS

To discourage pests, I use natural pesticides containing pyrethrum or neem. Pyrethrum is a mixture of insecticidal compounds found in African chrysanthemums that controls aphids, whiteflies, stinkbugs, and mites. You should be able to find pyrethrum products in your local gardening store. (Some will say they contain synthetic pyrethrins, which are also okay.) Check labels carefully, though, to make sure you choose the product intended for the crops you’re growing or the pests you’re trying to eliminate. While made from natural materials, pyrethrum can still be toxic to humans and pets in high dosages. Be sure to read application instructions carefully.

Neem comes from the seeds and leaves of the Neem tree, Azadirachta indica, which is native to India. The compounds it contains (such as azadirachtin) act as insect repellents. Neem is generally nontoxic to animals and humans (it can cause skin irritation, so be sure to read application directions on the product). Though neem products are somewhat more expensive than most synthetic pesticides, they pay off in the long run.

You can also find nontoxic insecticidal soaps, which can be sprayed on the infected surfaces of your plants to eliminate mites, aphids, beetles, and whiteflies. Follow label directions. Note that some plants can be sensitive to repeated use of these products, so you’ll want to be careful. You can also easily make your own soap spray at home, combin-

ing a mild liquid soap (such as castile) with water at about a one-teaspoon to one-quart ratio.

And consider diatomaceous earth. This natural product is made from the fossilized remains of tiny aquatic algae called diatoms, which accumulated in the sediment of rivers, oceans, and lakes. Their skeletons are composed of the naturally occurring substance silica, an abundant resource: It makes up 26 percent of the earth’s crust by weight. Most diatomaceous earth is composed of silicon dioxide, a component of silica that has reacted with oxygen and water. The first pesticide products containing silicon dioxide were registered back in 1960. It doesn’t poison the insects. Instead, it dehydrates pests by absorbing the oils and fats from their exoskeletons until they die. The product is safe to use in the garden. In fact, it’s also used in skin-care products, toothpastes, and foods. For pest control, simply dust the ground around your plants or sprinkle it directly on foliage. It will help control crawling insects as well as slugs and snails. Because it is a powdered product, it remains effective only as long as it stays dry and isn’t disturbed. So you’ll need to reapply it after every rain.

KEEP IT SIMPLE

Sometimes, the simplest approach is the best. Don’t discount picking insects off plants by hand, sucking them up with a handheld vacuum cleaner, or washing them away with forceful streams of water. All of these methods can prove quite effective at keeping your garden pest-free, naturally.

FIGHT INSECTS WITH INSECTS

Not all bugs harm your garden. The truth is, only one to three percent of the nearly one million known insect species are actually “pests” that harm plants, animals, and structures. The vast majority can provide big benefits to the gardener. You can purchase ladybugs and praying mantises at garden centers and release them yourself. Ladybugs eat aphids, mites, and mealybugs, and their hungry larvae pack a potent anti-pest punch, too. Dill, fennel, and yarrow invite these beneficial insects to your landscape. To a mantis, all bugs are tasty. They like to dwell on the same plants as ladybugs, as well as marigolds.

Chickens can also help with pest control in the garden. They’ll devour any insect that moves, including grasshoppers, slugs, and potato beetles. What’s more, they scratch the soil to eat larvae. You can even let your chickens munch on purchased mulch or hay to remove any stowaway critters before using these in your garden. They also help reduce the number of ticks in a landscape. If you live in the city, be sure to check with local officials about livestock ordinances.

5 Steps to Super Summer Salads

s temperatures rise, you’ll likely find yourself leaving behind hearty soups and stews for lighter fare. Whether as a side dish or the main course, salads often have a place on my table, particularly during summertime. Although some may view salads as boring, there’s much you can do to liven them up. For example, you can add unexpected ingredients, a protein source, or a flavorful dressing. Here are some of my favorite ways to build a better salad using much of what can be harvested from a home garden.

STEP ONE:

Start with a great base.

Most salads begin with some sort of leafy green. I like to use Red Iceberg lettuce and red or green romaine. I may add arugula or spinach. One of my go-to dishes year-round is Tuscan Kale Salad (recipe on page 104) made from sliced leaves of black Italian “dinosaur” kale. Or skip the leafy greens altogether and replace them with vegetables like lightly cooked broccoli or asparagus.

STEP TWO:

Pile on the produce.

Add a variety of fruits and vegetables to your salad. Standbys such as tomatoes, carrots, cucumbers, and peppers add an array of nutrients including antioxidant carotenes, but feel free to include anything from your garden or on offer at your local farmers’ market that whets your appetite: Brussels sprouts (chopped fine), onions, avocados, jicama, berries, and beets are just some of the delicious options.

STEP THREE:

Pick your protein.

A side salad becomes the main course with the simple addition of protein. Conventional protein-based salads include chef’s salad (typically with cold cuts) and tuna or chicken salad, but I prefer healthier options like those made with broiled or grilled salmon, marinated tofu, or the fermented soy product known as tempeh. Cheese adds protein as well as flavor: Try crumbled goat cheese with spinach and nuts or feta or blue cheese with tomatoes, olives, and greens. I often enjoy a piece or two of grilled halloumi cheese (a semihard, unripened Mediterranean cheese) in my salads.

STEP FOUR:

Get your fiber fix.

In addition to produce, you can amp up your salad’s fiber content by adding whole grains such as brown rice, quinoa, or barley. You might also try sprinkling some ground flaxseed or walnuts (both good vegetarian sources of heart-healthy omega-3 fatty acids) on top, or mixing in a handful of sesame seeds, pumpkin seeds, or sliced almonds. Dried berries and cherries can add fiber too, but try to keep portions small, since dried fruit is high in sugar.

Dress it up. STEP FIVE:

I never use commercially prepared salad dressings because of the unhealthy additives and oils they often contain. Instead, I prefer to whip up my own dressing and recommend that you do the same. A base of extra-virgin olive oil; fresh lemon juice; some balsamic, red wine, or cider vinegar; and fresh garden or windowsill herbs like dill, parsley, or tarragon can be jazzed up with ingredients like Dijon mustard, crushed garlic, and red pepper flakes—the choices are unlimited, and the result will be tastier and healthier than storebought dressing. If you crave a creamy dressing, try a bit of silken tofu in place of dairy products. Toasted sesame oil makes a good base for Asian-inspired salads.

A RAW DEAL?

Salads are certainly enjoyable thanks to the fresh, tangy crunch of raw vegetables, and they’re undeniably healthy. With summer’s heat, you may be tempted to have a salad for nearly every meal in order to forgo turning on the oven. But not all foods should be enjoyed raw.

Proponents of raw foods diets claim that cooking destroys vital enzymes and nutrients. However, the enzymes they’re referring to play no role in human nutrition, because stomach acid destroys them as efficiently as cooking. In addition, several vitamins and minerals found in vegetables are actually less bioavailable when you eat these foods raw. (Not to mention, when you eat everything raw, you lose much of the best flavor, texture, and appearance of food.)

For example, you can get significant amounts of lycopene—the carotenoid pigment that may help prevent heart disease and breast and prostate cancers—only from cooked tomatoes, not from raw ones. The carotenoids in carrots are more bioavailable when the vegetables are eaten cooked. Yet, both are salad staples when raw. I’m not advocating you rob raw tomatoes and carrots of a place atop your lettuce, just be sure to eat them cooked as well.

I’m excited to share an array of tasty salad recipes with you throughout this publication that come from my cookbooks and talented chef colleagues. Find several within each grouping of seasonal recipes.

Some foods should never be consumed raw because they contain natural toxins that are destroyed during the cooking process. For instance, never eat raw mushrooms. Button mushrooms contain small amounts of carcinogenic compounds that are broken down by heat. Mushrooms in general are also more easily digested after cooking, which makes important nutrients including B vitamins, minerals, and protein more available to the body. Likewise, alfalfa and other legume sprouts should not be eaten raw: They contain canavanine, a natural toxin that can harm the immune system.

RAPHAEL NOGUEIRA

MONIKA GRABKOWSKA

Summer’s Healthy Harvest

he wide variety of produce available from my gardens in the summer is a delight. But each year, I anxiously await the chance to bite into the first homegrown tomato of the season. Although I mostly grow hybrid tomatoes in Arizona, as they’re best suited to the extreme desert climate, I prefer the flavor of heirloom varieties, which thrive in my garden in British Columbia. In particular, I’m a big fan of Brandywine, a large red-pink variety that dates back to 1885. Although these tomatoes don’t look beautiful by supermarket standards—they can be quite odd-shaped—they taste superb.

Read on for what makes tomatoes and other classic summer crops so nutritious, plus tips to get them growing in your own garden.

CUCUMBERS

Cucumbers, Cucumis sativus, fare well in containers, since containers heat up and dry out quickly. Cucumber roots prefer warm, dry ground—they don’t like “wet feet,” gardener lingo for soggy soil. They do well in raised beds for the same reason. If you want to sow them directly in the ground, you can plant them in a small mound of soil about four or five inches high (as is done in Three Sisters gardening; refer back to pages 48-49). The mound will help with drainage.

Choose a spot near a wall or plan to trellis your cucumber vines. Sow four or five evenly spaced seeds in the mound, leaving a couple of inches between seeds. Though cucumber roots will rot in saturated soils, because of their large leaf surface area and their preference for full sun, it is important to keep them moist enough to prevent the plants from withering. A rich soil will promote healthy green growth, and a single feeding of potassium when blossoms first appear will ensure fruit production. Try blending a small amount of organic vegetable fertilizer into the mounds at seed-sowing time.

When the plants have six to eight leaves, the growing tip may be pinched out to encourage a bushier shape and enhanced female flowering. Greenhouse cucumbers, which require special care, are hybrids that produce only female flowers.

Slugs and snails will destroy young cucumber seedlings, so if you live in an area prone to them, be proactive to prevent their damage. Handpicking by flashlight at dusk is the best method. Peek under pots and low leaves. My friend and expert gardener Jace Mortenson also taught me this trick: Sink a pie dish to ground level and fill it with beer; it will attract and ultimately drown them.

Striped cucumber beetles, Acalymma vittata, are perhaps the cucumber grower’s worst enemy. You can

easily identify them by their yellow to orange and black stripes. Adults emerge in spring to eat leaves and pollen. When cucurbits (squash and melon plants) begin to sprout, adult beetles lay their larvae around the base of the plant. Larvae feed on the roots. Then, when the cucumbers flower, the beetles devour the tiny yellow flowers of the cucumber. They also transmit bacterial wilt and mosaic virus from infected plants. Try a light insect barrier like a garden netting or fabric over your cucumbers, or use organic pesticide products containing pyrethrum or neem (see page 50). Handpicking is also advisable.

Cucumber mosaic virus can attack individual plants. You’ll know your plants have it if the leaves develop yellow spots and blotches and become distorted. Remove these plants from your garden immediately.

During the peak of the season, you could be harvesting ripe cucumbers every day or two. Ripe cucumbers have a firm, green flesh—they don’t continue to ripen once picked, so you’ll want to harvest them when they’re ready. Cucumbers left on the vine too long can become bitter.

Cucumbers are very low in calories and provide some vitamin C, beta-carotene, and manganese plus a number of flavonoid antioxidants, including quercetin, apigenin, luteolin, and kaempferol.

I hope your garden produces a bounty. That way, you can enjoy them in salads and on sandwiches and still have plenty left over to make your own natural pickles (learn more about preserving on page 116).

TOMATOES

As I shared earlier, it’s difficult for me to grow heirloom tomatoes in the Arizona climate, which is unfortunate. Heirloom varieties tend to have better flavor and better nutrient content than their hybrid counterparts.

Experts define heirlooms in varying ways. Generally speaking, they are varieties that are at least 50 years old. All heirlooms fruits and vegetables are open-pollinated, meaning they’re pollinated by nature (the wind and insects) and breed true from seed.

While you can usually recognize them by their appearance—their varied colors and odd shapes mean they don’t look like the typical tomato on the store shelf— you can also often tell them by their unique names. Some standouts: Mortgage Lifter, Bloody Butcher, and Oxheart. As hybrid tomatoes made their way into gardens, offering consistent shape and color, disease resistance, and big yields, heirlooms became less popular. But I’m excited to see a resurgence of interest in growing and eating these tomatoes. You can even find them in select groceries today. Importantly, there is some evidence that heirloom tomatoes offer greater nutrient density than hybrids, especially when it comes to lycopene and vitamin A.

This isn’t to discount hybrid varieties. Hybrids are bred for disease resistance, heat/cold tolerance, shelf life, or appearance. Some are excellent and certainly worth trying in the home garden.

Whether heirloom or hybrid, tomato varieties will always be listed as determinate or indeterminate. Determinate varieties have a sturdier, more upright structure and produce one big crop and not much else. Indeterminate varieties are more vine-like plants that produce a first crop and then continue to bear fruit. I think these are often better for the home gardener, as they offer a longer season for fresh-picked fruit.

Tomato seeds should be started a couple of months before the last frost. The soil needs to be warm for the seed to germinate, so you can start them on a bright windowsill, a radiator that doesn’t get too hot, or on top of the refrigerator. A yogurt cup, some potting soil, and a little water are all you need to start, and, of course, the seeds. You can expect the plants to get tall—check the seed packet to find out how high—so they’ll need to be staked. (There are hybrid varieties selected for their compact nature and even container-sized plants.)

Ripe tomatoes are abundant in vitamin C, biotin, vitamin K, and carotenes. The carotene known as lycopene—which gives tomatoes and other red fruits their bold hue—is a powerful antioxidant that can “quench” free radicals that damage cells. Excessive free radical damage has been implicated in the development of heart disease and many cancers, as well as accelerated aging. Indeed, preliminary research shows that lycopene may help prevent cardiovascular issues as well as breast and protest cancers. It may also be the most powerful carotenoid against singlet oxygen, a highly reactive form of oxygen that is a primary cause of premature skin aging. Lycopene’s bioavailability increases with cooking, so be sure to enjoy your homegrown tomatoes both raw and cooked.

ZUCCHINI

A type of summer squash, zucchini is the perfect plant for the beginning gardener, or for anyone looking for a vegetable with dramatic growth and high yields. One or two plants will provide you and your neighbors with enough squash for the season. The trailing vines are fascinating to watch grow, and they boast bright yellow flowers, which are themselves edible. Other popular summer squash varieties include crookneck and pattypan. Crooknecks are plumper than zucchini with a curved neck. Pattypans look like flying saucers.

Summer squash were once commonly grown on compost heaps. The rich, moist, decaying matter provided ample nutrients to produce the vine and its fruit. Conveniently, at the end of the season the old, tired vines could be turned under to replenish the pile. If you’re going to plant them in your garden, you’ll need a sunny, open location with ample space. As with all varieties of

squash, a rich, organic soil is necessary to produce long, lush vines and large fruit. Well-watered and well-fed squash do best, though I have found that when it comes to summer squash, as long as the soil is rich and moist, minimum care is sufficient.

As with cucumbers, slugs can be a problem for squash. Try the pie pan in beer method (page 53) or resort to handpicking for tried-and-true control.

Zucchinis can be harvested and eaten within two to seven days after flowering. Don’t allow them to grow more than roughly 10 inches long on the vine; although they remain edible, larger zucchini become tough, dry, and relatively tasteless. Young, tender summer squash taste best.

While they may not be as nutritionally impressive as other vegetables—they do offer up carotenes, potassium, and vitamin C—the summer garden just doesn’t seem complete without summer squash growing steadfastly in the corner.

THE PERFECT PICKLER?

The best pickles are made with “pickling cucumbers,” special varieties that are firmer and smaller than “slicers.” Whatever you’re growing, if you plan to pickle, harvest your cucumbers before they’ve reached maturity, at the size of your preference—usually between two and six inches. As fermented foods, natural pickles are good sources of probiotics, which help the digestive system function optimally and may even boost immunity.

CUCUMBER RAITA

SERVES 4

This traditional Indian side dish or sauce is cool and delightful, especially with spicy curries. Good-quality yogurt contains live bacterial cultures such as Lactobacillus casei that may help strengthen the immune system among other health benefits. Yogurt is also high in iodine, calcium, and phosphorous.

INGREDIENTS

2 large cucumbers, peeled, seeded, and chopped

1 medium onion, finely chopped

1 tablespoon salt

INSTRUCTIONS

2 cups plain yogurt

1/2 teaspoon ground cumin

Black pepper, to taste

1. Mix the cucumbers, onion, and salt in a bowl. Let stand for 1/2 hour.

2. Drain off liquid, rinse well with cold water, and drain; then soak in cold water to remove as much salt as desired. Drain well.

3. Add the yogurt, cumin, and pepper. Refrigerate for at least 2 hours before serving.

OVEN-ROASTED TOMATOES

MAKES 2 CUPS

When it’s tomato season, double or triple this recipe and keep this condiment on hand to add to salads, sandwiches, or pastas. I like an array of different, colorful tomatoes—from large ones and heirlooms to grape and cherry—but if you only have red ones, that’s fine.

INGREDIENTS

4 red tomatoes, halved

4 orange tomatoes, halved

4 yellow tomatoes, halved

1/2 teaspoon salt

1/4 teaspoon freshly ground black pepper

6 sprigs oregano

12 sprigs thyme

3 tablespoons extra-virgin olive oil

INSTRUCTIONS

1. Preheat the oven to 200°F. Line two baking sheets with silicone baking mats or aluminum foil.

2. Arrange the tomatoes in a single layer on the prepared pans, cut sides up. Season the tomatoes with the salt and pepper. Lay the herb sprigs on the tomatoes and drizzle everything with the oil. Bake for 2 hours, until wrinkled but still juicy.

3. Let cool on a wire rack. Remove and discard the herbs and tomato skins and transfer the roasted tomatoes to a lidded container. Refrigerate until ready to use, or freeze for up to 6 months.

SHRIMP SUMMER ROLLS WITH SPEARMINT AND BASIL

These cold rice-paper rolls often appear as starters on menus at Vietnamese restaurants, along with vegan versions made with tofu (fresh or, better, baked and pressed). These light rolls with shredded vegetables and herbs are fresh and summery, and the slight chewiness of the rice-paper wrapper and rice vermicelli (both available online and from Asian grocery stores) provides a pleasant textural contrast to the vegetables and shrimp. A highly flavored dipping sauce (the Vietnamese call it nuoc cham) is a perfect complement.

SHRIMP SUMMER ROLLS WITH SPEARMINT AND BASIL

INGREDIENTS

DIPPING SAUCE

1 garlic clove, pressed and allowed to sit for 10 minutes

4 tablespoons lime juice

2 tablespoons plus 2 teaspoons evaporated cane sugar

3 tablespoons fish sauce

½ cup plus 2 tablespoons water

1 red chili, minced

ROLLS

8 ounces raw shrimp, peeled and deveined

2 ounces rice vermicelli

INSTRUCTIONS

½ cup spearmint leaves

½ cup basil leaves

8 cilantro sprigs

1 small carrot, peeled and finely julienned

1 small English cucumber, finely julienned

2 scallions, white and light green parts only, halved and thinly sliced lengthwise

1 head Boston or green leaf lettuce, finely shredded

8 (8 ½-inch) rice-paper wrappers

1. Whisk the dipping sauce ingredients together, taste, and adjust the seasoning until the dressing is a nice balance of sweet, sour, salty, and spicy, and set aside.

2. Fill a saucepan with water and bring it to a boil. Reduce the heat to a simmer and add the shrimp. Gently cook for 1 to 1 ½ minutes or just until they are opaque and pink. Plunge the shrimp into a bowl of ice water to quickly cool. Drain the shrimp and slice them in half lengthwise.

3. Cook the rice noodles following the directions on the package. (You can use the shrimp water for this.) Rinse under cold running water, drain, and set them aside. Place the spearmint, basil, cilantro, carrot, cucumber, scallions, and lettuce in separate piles on a large platter; position the platter close to where you’ll be rolling the summer rolls.

4. Fill a large bowl with hot tap water and completely submerge a sheet of rice paper for 20 seconds, until pliable. Transfer the sheet to a damp paper towel and add the fillings to the center of the wrapper. Start with three pieces of shrimp, laying them down cut side up. Then add a small handful of rice noodles, a few spearmint and basil leaves, a sprig of cilantro, some cucumber, carrot, scallions, and lettuce.

5. Fold the bottom half of the wrapper up, covering the fillings, then fold in the sides. Press down firmly and roll up like a burrito. Transfer to a damp paper-towel-lined baking dish and cover with another damp paper towel. Repeat with the remaining rolls, then cover with plastic wrap. Serve chilled with the dipping sauce on the side.

TOMATO CARPACCIO

SERVES 4-6

Attempting this dish with anything but the freshest possible in-season tomatoes is pointless. Whether you grow your own or buy them at a local farmers’ market, using straight-from-the-vine tomatoes is essential.

INGREDIENTS

2 pounds tomatoes, sliced 1/4-inch thick

1/4 cup extra-virgin olive oil

2 tablespoons sherry vinegar

2 tablespoons finely minced shallots

INSTRUCTIONS

6 fresh basil leaves, sliced

1 tablespoon snipped fresh chives

Salt and freshly ground black pepper

1. Arrange the tomatoes in a decorative pattern on a serving platter.

2. Whisk together the olive oil, vinegar, and shallots in a small bowl. Spoon the dressing over the tomatoes.

3. Sprinkle the basil leaves and chives over the tomatoes. Sprinkle on salt and pepper before serving.

STIR-FRIED EGGPLANT WITH HONEY, TURMERIC, AND SOY

SERVES 4-6

Elongated rather than round, Japanese eggplants have thinner skins and cook much more quickly than other varieties, making them ideal for stir-frying. “Sear and stir” is the name of the game when you are using a wok or skillet for this method; the food will burn unless constantly stirred. When using a wok—or a skillet—to stir-fry, heat the pan over the highest heat possible. (Make sure you turn on the exhaust ventilation, too.) Eggplant is spongy and sucks up a lot of liquid while cooking. Don’t add more oil to the pan; just continue to sear and stir until the eggplant is well cooked.

INGREDIENTS

2 tablespoons low-sodium soy sauce

1 tablespoon honey

½ teaspoon red pepper flakes

¼ teaspoon ground turmeric

1 tablespoon organic, unrefined, coldpressed avocado oil

INSTRUCTIONS

4 cups Japanese eggplant, sliced on the bias into 1/2-inch pieces (about 2 eggplants)

1 ½ cups thinly sliced onions

1 scallion, thinly sliced

1. In a bowl, whisk together the soy sauce, honey, red pepper flakes, turmeric, and 2 tablespoons water.

2. Heat a wok or skillet over high heat. Add the oil. When hot, add the eggplant and onions. Let the vegetables sear for a moment, then stir-fry by tossing them with a wooden spatula for 3 to 5 minutes. Add one-half of the turmericsoy mixture, then more if the eggplant is too dry. Transfer to a serving dish, sprinkle with the scallion, and serve.

GREEN BEANS IN TOMATO SAUCE

Along with abundant anti-inflammatory flavonoids such as quercetin and kaemferol, green beans are good sources of the mineral silicon. While not as widely known as other micronutrients, silicon is essential for strong bones and healthy connective tissue. The cooked tomatoes in this recipe are an excellent source of lycopene, which has been associated with a lower risk of prostate cancer. Enjoy this side dish at picnics and barbecues this summer, or any time of year.

INGREDIENTS

1 pound Romano beans or other green beans, trimmed and cut in 2-inch pieces

3 tablespoons extra-virgin olive oil

1 medium onion, sliced

1 teaspoon crushed red pepper flakes, or to taste

1 16-ounce can peeled and crushed Italian tomatoes with juice

INSTRUCTIONS

2 cloves garlic, mashed and allowed to sit for 10 minutes

1 teaspoon raw sugar

1 teaspoon dried whole oregano

1 tablespoon dried whole basil

Pinch ground allspice

Salt, to taste

1. Heat oil in a skillet over medium heat, add onion, and cook, stirring frequently until onion is translucent. Add red pepper flakes and tomatoes. Next, add remaining ingredients except for beans, bring to a boil, then reduce heat and allow to simmer until sauce is thickened, about 10 minutes. Adjust seasoning if necessary.

2. Add beans, mix well, cover, and allow beans to cook until they are just tender, about 5-7 minutes. If mixture is too dry, add a little water to prevent it from sticking to the pan—not too much, because the sauce should be thick. When beans are slightly tender, uncover, and cook 1 minute more.

3. May be served hot immediately or allowed to cool.

FRITTATA WITH LEEKS AND TOMATOES

SERVES 6

Frittatas, or baked omelets, are a delicious staple of Italian cuisine. In this dish, the eggs frame a whirlwind of flavorful ingredients with all the colors of the Italian flag: Swiss chard, cherry tomatoes, and Parmesan cheese.

—Courtesy of Rebecca Katz

INGREDIENTS

6 organic eggs, beaten

2 tablespoons organic plain Greek yogurt

2 teaspoons chopped fresh thyme

1/4 teaspoon freshly ground black pepper

1/8 teaspoon freshly grated nutmeg

Sea salt

2 tablespoons extra-virgin olive oil

INSTRUCTIONS

2 cups thinly sliced leeks, white and green parts

4 cups stemmed and chopped Swiss chard

1 cup cherry tomatoes, halved

3 tablespoons almond flour

2 tablespoons freshly grated Parmesan cheese

1. Position one oven rack about 6 inches below the broiler and another rack in the center of the oven. Preheat the oven to 375°F.

2. Put the eggs, yogurt, thyme, pepper, nutmeg, and 1/2 teaspoon of salt in a bowl and whisk until the eggs are frothy and only very small lumps of yogurt remain.

3. Heat the olive oil in an ovenproof skillet over medium heat. Add the leeks and a pinch of salt and sauté until just golden, about 6 minutes.

4. Cover and let the chard steam just until it begins to wilt, about 2 minutes. Arrange the tomatoes on top of the chard.

5. Pour the egg mixture over the tomatoes and make sure it seeps through the greens; you may need to gently shift the greens a bit to help with this. Sprinkle the Parmesan cheese over the top.

6. Bake on the center rack of the oven for 10 to 15 minutes, until the eggs are set. Turn the oven to broil and move the skillet to the top rack. Broil for 1 minute, until the cheese and almond flours are golden brown.

7. Serve hot or at room temperature.

Variations: Make this frittata dairy-free by substituting 2 tablespoons of water for the yogurt and omitting the cheese. Feel free to substitute spinach or kale for the chard.

INGREDIENTS

1 orange, thinly sliced into rounds

1 Meyer lemon, thinly sliced into rounds

1 unpeeled English cucumber, thinly sliced into rounds

3 sprigs fresh thyme, tarragon, or mint or fennel fronds, or a combination

If you’ve ever had a Pimm’s cocktail (or Pimm’s Cup, as it’s known among the British faithful), you know it often contains a variety of herbs and sliced fruits. I was watching a friend make his version of a Pimm’s cocktail with orange, lemon, cucumber peel, and a secret herb blend when I thought, “Wow, that looks so refreshing; it’s like going to a spa!” Of course, the 50-proof Pimm’s had to go (sorry, folks), but I could work around that. What I wanted to create was something that would inspire people to drink, because hydration is so vital to maintaining the body’s equilibrium, especially in hot weather. This tonic is like art floating in a chilled pitcher, with thin rounds of orange, lemon, and cucumber interspersed with sprigs of thyme and mint.

—Courtesy of Rebecca Katz

1 tablespoon freshly squeezed Meyer lemon juice

8 cups water or sparkling water

1. Put the orange, lemon, cucumber, herbs, and lemon juice in a large pitcher. Press the fruit, cucumber, and herbs against the bottom of the pitcher with a wooden spoon, pushing down and twisting slightly to release their juices and volatile oils. Add the water and stir to combine.

2. Refrigerate for one hour before serving; store in an airtight container in the refrigerator for up to 4 days.

Variation: In place of the water, use a weak tea made with 8 cups of boiling water and 4 chamomile, ginger, or green tea bags. Let the tea cool to room temperature before adding it to the pitcher.

MEDICINE MAN

SERVES 6-8

Here’s one of True Food Kitchen’s most popular beverages, full of fruit, rich in antioxidants, and with enough caffeine to provide a nice lift.

INGREDIENTS

30 ounces (3 ¾ cups) unsweetened cranberry juice

20 ounces (2 ½ cups) strong brewed black tea, cooled

10 ounces (1 ¼ cups) unsweetened pomegranate juice

INSTRUCTIONS

2 ½ ounces Simple Syrup

2 ½ ounces sea buckthorn juice

24 to 32 blueberries

Soda water

1. Combine the cranberry juice, tea, pomegranate juice, Simple Syrup, and sea buckthorn juice in a pitcher. Refrigerate until needed.

2. Muddle 4 blueberries in each tall glass, then fill the glass two-thirds full with the tea–juice mixture. Stir to mix. Add ice cubes and fill the remainder of the glass with soda water. Serve with a straw.

SIMPLE SYRUP

MAKES 2 CUPS

This is the most neutral liquid sweetener possible. As with all sweeteners, use it sparingly.

1 cup evaporated cane sugar

1 cup water

INGREDIENTS INSTRUCTIONS

1. Combine the evaporated cane sugar and water in a saucepan over medium heat. Heat and stir until the sugar dissolves.

2. Let cool, then put it in a lidded jar and refrigerate until needed.

COLD CUCUMBER SOUP

SERVES 6

Early summer, when cucumbers are cheap and plentiful, is the best time to make this soup. It is so easy that you’ll be making it a lot on warm afternoons or when you feel you want to eat something less than a complete meal. When I have guests for a late-evening dinner, I serve this soup, along with steamed Alaskan crab legs and mixed field greens, because it is so light. The crab legs and the salad round out the meal. You can make this soup ahead of time and chill it, covered, in the refrigerator until ready to use. Due to their high water content, cucumbers are both hydrating and low in calories—only 13 per cup. Additionally, cucumbers contain vitamin C and caffeic acid, both of which reduce swelling and soothe skin irritations by preventing water retention. Dill is high in iron, manganese, and calcium.

INGREDIENTS

3 leeks, washed and sliced in rounds

2 cups Vegetable Stock (page 125) or store-bought vegetable broth

2 cups milk

6 cucumbers, peeled, sliced, and seeded

3 tablespoons minced fresh dill

1 tablespoon freshly squeezed lemon juice

INSTRUCTIONS

2 tablespoons chopped green onion or chive

1 teaspoon salt

1 teaspoon freshly ground black pepper

Plain yogurt, or sour cream

2 tablespoons capers

1. Cook the leeks in the stock in a large soup pot for 10 minutes. Add the milk and cucumbers.

2. Pour small batches at a time into a blender and purée until smooth. Add the dill, lemon juice, green onions or chives, salt, and pepper. Stir once or twice.

3. Chill covered in the refrigerator for 3 hours.

4. Pour 1-cup servings into each of 6 bowls, garnish with a dollop of plain yogurt or sour cream, and sprinkle a few capers on top.

HEIRLOOM TOMATO GAZPACHO

This True Food Kitchen version of the Spanish classic is one of the most popular dishes during the broiling summer months in Phoenix. Nothing tastes better on a sizzling day than ice-cold fresh vegetables in a chilled bowl. Paradoxically, adding a little hot spice helps your body cool itself as well. This dish is a good base for experimenting with different chiles, as their flavors emerge cleanly.

INGREDIENTS

4 to 5 pounds chopped heirloom tomatoes

1 20-ounce can diced tomatoes

2 celery stalks, diced

1 poblano chile, stemmed, seeded, and chopped

1 red bell pepper, diced

1 small red onion, diced

1/2 cup diced jicama

1 medium cucumber, peeled, seeded, and diced

1/4 cup chopped fresh Italian parsley

INSTRUCTIONS

1 tablespoon fresh chopped cilantro

1/3 cup red wine vinegar

2 tablespoons extra-virgin olive oil

2 teaspoons vegetarian Worcestershire sauce

1 1/2 teaspoons green Tabasco sauce

2 teaspoons salt

2 teaspoons ground coriander

1 teaspoon ground cumin

1/2 teaspoon cayenne pepper

1. Combine all ingredients plus 1/4 cup cold water in a large bowl and mix well to combine.

2. Remove 3 cups of the mixture and place in a blender. Blend until smooth and then return to the bowl.

3. Mix well, cover, and refrigerate. Serve cold.

TOMATO, CORN, AND BASIL SOUP

SERVES 4

Normally, this is a soup for summer, when you can get wonderful fresh corn and tomatoes from your garden or the farmers’ market. But the quality of the new frozen supersweet corn, both yellow and white, is very good, and canned, organic tomatoes are very flavorful and convenient. So as long as you can get fresh basil, you can make this satisfying soup any time of year. Basil has long been prized for its therapeutic qualities. Essential oil of basil, which is extracted from its leaves, has been shown to inhibit several species of pathogenic bacteria. Remarkably, it is even effective against bacteria that have become resistant to common antibiotics. High consumption of lycopene, the most potent antioxidant found in tomatoes, has repeatedly been shown to provide cardiovascular benefits. To receive the most health benefits from tomatoes, enjoy them cooked (versus raw). Lycopene, a carotenoid, is fat-soluble, so be sure to cook tomatoes with a healthy fat, such as the olive oil in this recipe.

INGREDIENTS

1 cup finely chopped onion

2 tablespoons extra-virgin olive oil

3-4 cloves garlic, minced

28 ounces canned, crushed tomatoes, preferably organic

INSTRUCTIONS

1 cup purified water

3 cups fresh corn kernels cut from the cob, or 1 pound frozen sweet corn, preferably organic

Salt and freshly ground black pepper, to taste

1 cup finely chopped fresh basil

1. Sauté the onions in the olive oil in a saucepan over medium-high heat until they just begin to brown. Add the garlic and sauté for a minute, stirring constantly.

2. Pour in the tomatoes and cook, stirring occasionally, until they give up their juice. Cover and continue cooking about 5 minutes more.

3. Add the water and corn to the soup and cook until the corn is soft and the kernels lose their raw taste, about 5 minutes. Season to taste with salt and pepper. Stir in the basil, mix well, remove from heat, and serve immediately.

WATERMELON AND HEIRLOOM TOMATO SALAD

SERVES 6

You will be surprised how good something so simple can taste. Watermelons and tomatoes are a match made in heaven! Both are abundant sources of lycopene, which has been found to be protective against cancer of the prostate, breast, lung, and colon.

INGREDIENTS

2 organic watermelons, peeled and cut into chunks

8 heirloom tomatoes (various colors and sizes), cut up

24 mint or basil leaves

2 tablespoons red onion, sliced paper-thin

4 tablespoons extra-virgin olive oil

2 tablespoons white balsamic vinegar

Feta cheese (optional)

Coarse sea salt, to taste

Pepper, to taste

INSTRUCTIONS

1. Arrange the pieces of watermelon and tomato on a serving platter. Sprinkle with mint/basil leaves and red onion. Drizzle with olive oil and vinegar. Finish with salt and pepper.

TOMATO RED PEPPER SALAD DRESSING

SERVES 8

This rosy, zesty salad dressing is great on a bed of leafy greens, sliced cucumbers, and fresh mozzarella cheese. It is virtually fat-free and therefore very low in calories. It also keeps well in the refrigerator for at least a week.

INGREDIENTS

1 small (6-ounce) can of tomato paste

1 whole roasted red pepper or pimento from a jar

2 tablespoons red wine vinegar

2 tablespoons water

1 clove garlic, chopped

1 teaspoon dried basil

INSTRUCTIONS

1. Combine all ingredients in a blender container. Blend until well mixed.

SESAME SALAD DRESSING

SERVES 8

This salad dressing has some unusual ingredients for an outstanding flavor. The small amount of steamed zucchini gives the dressing some of its texture, and the combination of garlic, lemon juice, and soy gives the dressing its zip. It is great on a salad of Asian or baby greens, or try it over steamed asparagus or broccoli. Of the most commonly consumed nuts and seeds, sesame seeds are among the highest in phytosterols—plant compounds that may reduce cholesterol in the blood. Sesame seeds are also an excellent source of copper; the 1/4 cup in this recipe provides 74 percent of the Daily Value of this vital mineral. Copper helps to promote several antioxidant and anti-inflammatory enzyme processes.

INGREDIENTS

1/4 cup sesame seeds (buy raw hulled seeds and toast them in a dry pan over medium heat, stirring constantly)

1/4 cup sliced, steamed zucchini

4 tablespoons water

INSTRUCTIONS

2 tablespoons fresh lemon juice

2 teaspoons soy sauce

2 tablespoons fresh Italian parsley

1 clove garlic, chopped

1. Toast the sesame seeds in a dry nonstick skillet over medium heat, stirring constantly until browned.

2. Combine the sesame seeds and remaining ingredients in a blender container. Blend until smooth.

FRENCH BEAN SALAD WITH VEGETARIAN CAESAR DRESSING

SERVES 4-6

Freshness and seasonality are the keys to the success of this dish. It’s best when made a few hours in advance and served chilled. My daughter, Diana, created this dressing, first using it on vegetarian Caesar salad. Also try it tossed with romaine leaves, croutons, and some Parmigiano-Reggiano shavings.

INGREDIENTS

1 pound fingerling potatoes, cubed

1 tablespoon plus 1 ½ teaspoons extra-virgin olive oil

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

10 ounces green beans, stemmed and strings removed

2 medium zucchini, cut into thin half-moons

INSTRUCTIONS

1/3 cup chopped marcona almonds

3/4 cup sliced Oven-Roasted Tomatoes (page 56)

1 cup canned kidney beans, rinsed and drained

1/3 cup pitted and sliced kalamata olives

3 tablespoons chopped fresh basil

1/3 cup Vegetarian Caesar Dressing

1. Preheat the oven to 400°F. Line a baking sheet with aluminum foil.

2. Arrange the potato cubes on the prepared baking sheet and toss them with the olive oil, salt, and pepper. Roast for 25 minutes, or until tender when pierced with a knife. Remove from the oven and set aside.

3. Bring a saucepan of salted water to a boil. Add the green beans and cook for 4 to 5 minutes. Drain and rinse under cold water.

4. In a large bowl, combine the potatoes, green beans, and all of the remaining ingredients, tossing to coat evenly with the Vegetarian Caesar Dressing. Adjust the seasonings with more salt and pepper if necessary. Let marinate for 15 minutes before serving.

VEGETARIAN CAESAR DRESSING

SERVES 23/4 CUPS

Suitable for lacto-vegetarians, this dressing omits egg yolk, substitutes Kalamata olives for anchovies, and uses vegetarian Worcestershire sauce (available in natural foods stores) instead of the usual anchovy-based version. Many people say they prefer this version to the classic recipe.

INGREDIENTS

½ cup freshly squeezed lemon juice

2 tablespoons red wine vinegar

1 tablespoon vegetarian Worcestershire sauce

¼ scant cup Dijon mustard

½ cup pitted Kalamata olives

INSTRUCTIONS

6 garlic cloves, chopped

1 cup grated packed ParmigianoReggiano cheese

2 cups extra-virgin olive oil

1 ½ teaspoons salt, or more to taste

1 teaspoon freshly ground black pepper, or more to taste

1. Combine the lemon juice, vinegar, Worcestershire, mustard, olives, garlic, and cheese in a blender or food processor. Blend to a smooth paste.

2. With the machine on, drizzle in the oil, salt, and pepper. Blend until thick and emulsified, like mayonnaise. Adjust the seasonings with salt and pepper.

3. Transfer to a lidded jar and refrigerate for up to 3 days.

WARM MUSHROOM SALAD

SERVES 4

Sautéed mushrooms flavored with herbs on a bed of radicchio or cool greens tossed with a lemon-mustard vinaigrette make a substantial salad that can be the centerpiece of a light meal.

INGREDIENTS

1 tablespoon extra-virgin olive oil

2 pounds mixed mushrooms (shiitake, oyster, cremini, or wild), thickly sliced

2 teaspoons finely chopped fresh thyme or ¼ teaspoon dried thyme

1 teaspoon finely chopped fresh rosemary or 1/8 teaspoon dried rosemary

INSTRUCTIONS

¼ teaspoon sea salt

6 cups (about 8 ounces) radicchio or mixed greens

1 cup Basic Lemon Vinaigrette (page 41)

½ cup shaved pecorino or Parmesan cheese (optional)

1. Heat the olive oil in a large skillet over medium-high heat. Add the mushrooms, thyme, rosemary, and salt and sauté for 8 to 10 minutes or until brown.

2. Lightly dress the greens with the vinaigrette and arrange them on a serving platter. Spoon the mushrooms on top of the radicchio or greens and top with shaved cheese and more of the dressing.

QUINOA WITH DATES, OLIVES, ARUGULA, AND SPEARMINT

Here is a tabbouleh-like grain salad made with quick-cooking quinoa, greens, and a zesty dressing, with the unexpected chewy sweetness of chopped dates.

INGREDIENTS

1 ¾ cups Vegetable Stock (page 125) or store-bought vegetable broth or water

½ teaspoon sea salt, or more to taste

1 cup quinoa, rinsed

1 teaspoon grated lemon zest

1 tablespoon lemon juice, or more to taste

¼ teaspoon freshly ground black pepper

INSTRUCTIONS

2 tablespoons extra-virgin olive oil

1 cup arugula

12 Kalamata olives, pitted and sliced

2 tablespoons chopped dates

2 tablespoons finely chopped fresh flat-leaf parsley leaves

2 tablespoons finely chopped fresh spearmint

1. In a small saucepan, bring the broth and ¼ teaspoon of the salt to a boil over high heat. Add the quinoa, stir, cover, and reduce the heat to medium-low. Let the quinoa cook for 10 to 15 minutes (stirring once halfway through) until it is just tender and the liquid is absorbed. Remove from the heat and fluff with a fork.

2. In a large bowl, mix together the lemon zest, lemon juice, remaining ¼ teaspoon salt, pepper, and olive oil. Add the quinoa, arugula, olives, dates, parsley, and spearmint and toss well to combine. Taste and adjust the seasoning with more lemon juice, salt, or pepper, if necessary. Serve warm or at room temperature.

FAVORITE FISH TACOS

MAKES 4

This dish is an excellent—and healthier—alternative to the usual summer fare of hot dogs and hamburgers. Be careful not to touch your eyes after handling the jalapeños; some people wear gloves while dicing.

INGREDIENTS

1/2 teaspoon each ground cumin, coriander, and chili powder

1 small yellow onion, diced

1 pound wild Alaskan halibut (or other fish of choice)

2 cloves garlic, crushed

1-2 jalapeño peppers, seeded and diced, depending on how much heat you like

1 1/2 cup diced tomatoes

INSTRUCTIONS

1. Heat oil over medium heat in heavy-bottom skillet.

2. Sauté onion until translucent (about 5-7 minutes).

Sea salt, to taste

Juice of 1-2 limes

1/2 bunch cilantro, stemmed and roughly chopped

Corn tortillas

Green and/or purple cabbage, thinly shredded

Avocado slices or guacamole

3. Add spices (cumin, coriander, and chili powder) to sautéing onions.

4. Add all other ingredients in order of appearance, except for tortillas, cabbage, and avocado. Try adding the cilantro closer to the end when the fish is almost done to keep it nice and bright green and flavorful. You don’t need to chop the fish, because once it cooks you can easily break it into bite-size pieces with a spatula. When the fish is cooked and broken up, the taco filling is done.

5. Heat the tortillas over the burner flame, microwave them, or place them on a toaster rack for a minute.

6. Garnish with cabbage and avocado.

TOFU CURRY WITH CAULIFLOWER, RICE NOODLES, AND CASHEWS

SERVES 4-6

Coconut water is blended with coconut cream for a velvety, rich curry sauce. A modest amount of curry powder, along with Thai red curry paste (available in many supermarkets) and other top-quality aromatics, balances the dish. Fresh vegetables are added near the end, and cooked only until just tender.

CURRY BROTH

2 2/3 cups unsweetened coconut cream

1 2/3 cups unsweetened coconut water

1 lemongrass stalk, mashed

1 tablespoon plus 1 1/2 teaspoons chopped fresh ginger

2 dried shiitake mushroom caps

3 tablespoons Thai red curry paste

2 tablespoons honey

1 tablespoon freshly squeezed lime juice

1 kaffir lime leaf, torn, or 1 teaspoon freshly grated lime zest

4 sprigs cilantro

3 fresh basil leaves

1/3 teaspoon curry powder

⅛ teaspoon salt

INGREDIENTS INSTRUCTIONS

NOODLES, TOFU, AND VEGETABLES

1 small boiling potato, such as red bliss, diced

12 ounces extra-firm tofu, cut into large squares

3 ounces shiitake mushrooms, stemmed and sliced

1 small onion, thinly sliced

1 ½ cups cauliflower florets

2 carrots, sliced on the bias

3 ounces sugar snap peas, trimmed Salt

1 (8-ounce) package rice stick noodles, soaked according to package directions

1/2 cup chopped roasted unsalted cashews

1/4 cup fresh cilantro leaves

1. Combine all of the Curry Broth ingredients in a large pot over medium heat. Once the broth starts to simmer, reduce the heat to low and cook for 30 minutes. Do not boil. Strain the broth through a fine-mesh strainer into a large saucepan. Set aside. (The broth may be made ahead and refrigerated for 3 days or frozen for up to 1 month.)

2. Put the potato in the Curry Broth and cook over medium heat, but do not boil, just until the pieces start to become tender when pierced with a fork. Add the tofu, mushrooms, onion, cauliflower, and carrots. Continue to cook until all the vegetables are tender, about 5 minutes. Add the sugar snap peas and cook for another 2 minutes. Adjust the seasoning with salt.

3. Divide the curry among warm bowls, then add the noodles to the bowls. Top with the cashews and cilantro before serving.

AZUKI, TEMPEH, AND CORN CHILI

SERVES 6

Japanese azuki beans are high in protein and easy to digest, and they cook faster than almost any other dried bean. They make an outstanding addition to chili. This is a Mexican-inspired version, loaded with vegetables and posole, which is the white hulled corn (hominy) that is ground for tortillas and tamales. Smoked tempeh adds even more protein and flavor. I like to make a large quantity of this chili; it keeps well and improves with reheating. You can serve it with such accompaniments as chopped onions, lettuce, tomato, hot sauce, and, if you like, your favorite shredded or crumbled cheese.

INGREDIENTS

1/4 cup extra-virgin olive oil

1 (12-ounce) package smoked tempeh, cut into 1-inch pieces

1 small onion, diced

2 garlic cloves, mashed

6 to 8 tomatillos, peeled and chopped

2 or 3 medium tomatoes, peeled, seeded, and diced

1 medium zucchini, diced

1 cup corn kernels, shaved from 1 ear corn

1 medium yellow summer squash, diced

2 Anaheim chiles, roasted, peeled, and diced

2 poblano chiles, diced

INSTRUCTIONS

3/4 teaspoon minced jalapeño chile

3/4 teaspoon minced Fresno chile

1/2 cup canned azuki beans, rinsed and drained

1 cup canned white posole, rinsed and drained

1 tablespoon ground cumin

2 teaspoons dried oregano

1/8 teaspoon chili powder

1 3/4 teaspoons salt

1 teaspoon freshly grated orange zest

1 cup fresh cilantro leaves, chopped

1. Heat a stockpot over medium-high heat and add the olive oil. Add the tempeh and sauté until lightly browned. Add the onion and sauté until it begins to soften. Add the garlic and sauté for 1 minute. Add the tomatillos, tomatoes, zucchini, corn, squash, all the chiles, beans, posole, cumin, oregano, chili powder, salt, and orange zest, and mix well. Simmer for 20 minutes.

2. Turn the heat to the lowest setting and let simmer for another 20 minutes. Serve in bowls garnished with the cilantro.

PEACH AND BLUEBERRY COBBLER

SERVES 10

This is an old-fashioned dessert that most people thoroughly enjoy eating. The baked fruit filling is crowned with a thin biscuit topping. It can be eaten warm or cold, plain or topped with vanilla ice cream. A study at Tufts University found that blueberries have the highest antioxidant content of the 60 fruits and vegetables analyzed. The antioxidants in blueberries—anthocyanins—are responsible for this berry’s dark blue hue and its ability to reduce free radical damage to the body’s cells. Just one-half cup of blueberries provides the antioxidant power of five servings of peas, carrots, apples, squash, or broccoli. Peaches, with their bright orange flesh, provide different kinds of antioxidants: carotenes such as lutein and zeaxanthin. At only 40 calories each, peaches are a good source of vitamin A, vitamin C, potassium, and zinc.

INGREDIENTS

FILLING

5 peaches, peeled and sliced

1 cup fresh blueberries

1/4 cup freshly squeezed orange juice

1/2 cup sugar

Pinch nutmeg (less than 1/8 teaspoon)

2 teaspoons cornstarch

INSTRUCTIONS

1. Preheat oven to 400°F.

BISCUIT TOPPING

5 tablespoons softened butter or Spectrum Spread

2 cups flour plus 1/4 cup flour for rolling out

1 tablespoon sugar

1 tablespoon baking powder

1/2 teaspoon salt

3/4 cup milk

GLAZE

2 tablespoons sugar

2. Bring all the filling ingredients to a boil in a large saucepan, then turn down heat and simmer until the filling becomes thick.

3. Spoon the thickened fruit filling into a medium (at least 10-by-8-inch) baking or casserole dish, and spread it around evenly until it meets all sides of the dish.

4. Using clean hands, pinch the butter and the flour together between your thumbs and forefingers until the flour and butter become crumbly. Mix in the sugar, baking powder, and salt, and slowly stir in the milk to make a soft dough. Sprinkle a work surface with the 1/4 cup flour, knead the dough lightly a few turns on the floured surface, and roll out to a perimeter approximately the size of your baking dish. With a cookie cutter or a glass, cut out 10 biscuits and lay them slightly overlapping on top of the fruit filling, using scraps of leftover dough to fill in any uncovered spots.

5. Sprinkle the top with the sugar. Bake in the preheated oven for 20 minutes until biscuit topping turns golden brown. Cool for 10 minutes. To serve, scoop out a biscuit and fruit filling and transfer to a dessert bowl or plate.

GRILLED FIGS WITH VANILLA-SCENTED MASCARPONE

SERVES 4

When fresh figs are available, try this wonderful dessert that’s both fast and elegant. With just a quick moment on the grill, the figs become jammy. The figs, maple, cinnamon, nutmeg, and vanilla-scented mascarpone are a match made in heaven. (You could substitute greek yogurt or ricotta for the mascarpone.) You can also serve this at breakfast.

INGREDIENTS

1 tablespoon extra-virgin olive oil

8 ripe but firm fresh figs, halved

1 tablespoon grade B maple syrup

1 teaspoon ground cinnamon

INSTRUCTIONS

½ cup mascarpone cheese

½ teaspoon vanilla extract

Sprinkle of ground nutmeg

Fresh spearmint leaves, sliced

1. Heat a grill or grill pan over medium-high heat. Rub the olive oil onto the cut sides of the figs. Place on the grill, flat side down, for about 2 to 3 minutes or until grill marks appear. Turn the figs over using tongs or a spatula and grill for another 2 to 3 minutes on the other side.

2. Remove the figs to a platter, then brush each fig on the cut side with maple syrup and sprinkle with cinnamon.

3. Meanwhile, mix together the mascarpone and vanilla extract in a small bowl. Top each fig with a dollop of the cheese mixture and a shaving of nutmeg. Garnish the platter with spearmint and serve immediately.

Fall

lthough fall ushers in cooler temperatures, there is still plenty to do in the garden this time of year. In fact, greens like kale taste sweetest when harvested now, after they’ve been exposed to some frost. The same can be said for root vegetables such as parsnips, which always have a place on my Thanksgiving table alongside other homegrown vegetables. Fall also yields mushrooms, and is a good time to drill and inoculate logs with shiitake spawn if you want to start producing your own. It’s no secret that I’m a mushroom aficionado, a.k.a. mycophile; after you read about the impressive health benefits of shiitakes in particular, my favorite Asian mushroom, I suspect you may become one, too.

SECTION FOUR

QUICK SHIITAKE SAUTÉ

One of my favorite ways to enjoy fresh shiitakes harvested from the garden is in a simple sauté. Remove and discard the stems (which are often tough), then slice the caps and sauté them with a little olive or sesame oil and tamari. Or brush them with oil and grill them, basting the caps with teriyaki sauce.

Miraculous Mushrooms

y frequent visits to Japan made me an ardent mycophile. All cooked Asian mushrooms have a special place on my plate— and in my anti-inflammatory diet pyramid. They’re packed with fiber, protein, vitamins B and D, antioxidants, and other beneficial compounds, and they’re also low in fat. The shiitake (Lentinula edodes) is one of my favorites. And it’s a mushroom you can grow at home.

Featuring a firm texture and a savory taste, rich in umami flavor, shiitakes are an integral, delicious part of Chinese, Japanese, and Korean cuisines. They have been used medicinally for centuries, and recent research suggests they may indeed offer unique health benefits: These meaty mushrooms contain a substance called eritadenine, which encourages body tissues to absorb cholesterol and lower the amount circulating in the blood. Shiitakes also contain active hexose correlated compound, or AHCC, which has been shown in laboratory studies to enhance immune function and possibly hinder the development of both liver and prostate cancers.

THE GREAT SHIITAKE EXPERIMENT

With shiitakes—as with anything that grows—freshness matters. I’m also always looking for new gardening challenges, so not long ago I began cultivating my own shiitakes at my garden in British Columbia (BC) with the help of three friends.

Here’s how the initial process went: In the late summer/early fall, we secured 16 freshly cut alder logs. Alders are known as “weed trees” in BC, and abundant. (In Japan and other parts of North America, oak logs are used; we don’t have oaks in the part of coastal BC where I spend my summers.) Three days after they were cut, we went through this inoculation sequence:

• Drilling holes, 40 to 50 per log. The holes are 5/16ths inch in diameter, 1 1/4 inches deep, and roughly three inches apart.

• Pounding plug spawn (provided by my friend Paul Stamets; fungi.com) into the holes.

• Waxing the plug-tops and ends of the logs to prevent contamination by other fungi.

• Stacking logs in a tree-shaded “rick” (a pile in which logs are stacked in alternating directions) that is regularly sprayed by an irrigation head so that they won’t dry out.

Then, we waited. That following spring, when it warmed up, we initiated fruiting by soaking the logs in water for 24 hours. Soon after, I cooked a meal with my first homegrown mushrooms.

Growing shiitakes is not for the impatient, but the rewards should make it all worthwhile. Once logs begin to fruit, they can produce two flushes of mushrooms a year (usually spring and fall; more on timing at right) for up to seven years. One of my friends recently harvested an impressive 50 pounds of shiitake from just 20 logs that he prepared the year before.

SHIITAKE SEASONS

In the Southern half of the U.S. and in the Pacific Northwest, shiitake logs can be inoculated outdoors in any season of the year except summer. In northern locations, logs need to be inoculated indoors in the winter. Typically, you’ll have fruiting in the spring and fall. In some cases, it will take a full year for your logs to fruit, but you may be able to speed that up if you soak them, as my friends and I did. That means if you inoculate in the fall, you could get mushrooms come spring; likewise, if you inoculate in the spring, you may get a harvest that fall.

Many experts believe fall is the optimum time to fell the trees that you will cut into mushroom logs. I’ve read that one reason for this is because the tree cells haven’t completely hardened off for the winter, suggesting that if a fall inoculation is done, the shiitake would then easily be able to colonize the wood. You can cut wood in fall for a spring inoculation, you’ll just want to be sure you keep it protected and covered over the winter. Other experts say late winter and early spring are the best time to cut trees for mushroom logs. Experiment to see what works best for you in your particular location.

MUSHROOM-GROWING GLOSSARY

Here’s a quick guide to the terminology:

Fruiting body: The fleshy, spore-bearing part of a fungus that protrudes above the ground (or grows out of a living or dead tree). This is the part that is typically harvested. It often represents only a small percentage, by weight and volume, of the overall organism.

Inoculate: Introducing mushroom spores or spawn (see below) into logs or another material on which mushrooms thrive.

Mycelium: The vegetative, usually hidden part of a fungus—a network of microscopic and visible threads analogous to the roots of a plant.

Spawn: Mycelium allowed to colonize grain (rye, wheat, etc.) or wood plugs, which can then be used for inoculation.

Spores: Mushroom spores are like a plant’s seeds. Spores are microscopic, produced in great abundance on the gills of the mushroom cap.

On My Thanksgiving Table

he first Thanksgiving was nothing like the holiday we celebrate today: More of a political gathering between the Pilgrims and Native Americans, the feast centered on corn, beans, squash, turnips, venison, and fish (cod). In fact, turkey didn’t become a Thanksgiving staple until the 19th century.

My own Thanksgiving offerings may seem a bit unusual to those who associate the holiday with poultry and potatoes, but they’re just as tasty—and healthier, too. Of course, much of what I serve comes right out of my garden. In fact, my homegrown produce even makes its way into the dessert course. Here’s what you’ll find on my table this holiday.

The Main Attraction

FISH

Seafood—usually either salmon or trout—takes center stage at my holiday dinner. I typically coat a whole salmon or trout with extra-virgin olive oil; stuff it with lemon slices, shallots, and tarragon or other herbs; and grill it. It may not have a wishbone for breaking, but it’s delicious, festive, and rich in healthful omega-3 fatty acids.

TOFU “TURKEY”

My daughter, Diana, is a lacto-vegetarian and doesn’t eat fish. For her, I prepare this soy-based turkey substitute. There are a number of tofu “turkeys” on the market, or if you prefer to create your own, you can find recipes online.

Savory Sides

ROASTED ROOT VEGETABLES

Root vegetables are nutritional powerhouses: They’re low in sodium and calories and high in fiber. I grow a wide variety in my gardens and roast a selection of them every November. Typically, the mix includes a combination of sweet potatoes, carrots, parsnips, turnips, rutabagas, and beets with some garlic and onion. You can throw this side together simply with just a little olive oil and spices. I share specific instructions in a recipe on page 123.

BRAISED RED CABBAGE

This dish is packed with anthocyanins, powerful antioxidants that give red cabbage its vibrant color. Like other cruciferous vegetables, cabbage provides fiber, vitamin C, and cancer-protective compounds called indoles. Get my holiday recipe on page 122.

SWEET POTATO HASH

I sauté small cubes of sweet potato with onion and garlic until browned. This side is a much healthier alternative to the traditional candied sweet potatoes or mashed white potatoes. You could also try cooked puréed cauliflower as a mashed potato substitute.

I also usually serve up a green vegetable such as broccoli, kale, or chard—whatever happens to be growing abundantly in my fall garden. You’ll find lots of recipes for greens throughout this publication that might just become favorites in your own Thanksgiving tradition.

Just Desserts

RECIPE: COCONUT BLACK RICE PUDDING

The recipes shared at the end of each seasonal section of this publication are all produce-packed and great ways to put your garden bounty to tasty use. But there’s always room for a sweet treat now and again, and one that doesn’t include carrots, apples, or squash—especially at Thanksgiving.

1 pound black sweet rice

1 can (14-ounce) light coconut milk

1/2 tsp salt

1/2 cup maple syrup, or to taste

3/4 cup unsweetened shredded coconut

4-5 ripe bananas, cut in half-inch chunks

SQUASH PIE

If you crave a traditional seasonal dish, try this vegan pie made with winter squash (such as buttercup, kabocha, or banana), cashew milk, and raw sugar. It’s thickened with arrowroot instead of eggs and flavored with brandy, cinnamon, ginger, and cloves and topped with chopped walnuts. Flip to page 136 for the recipe.

COCONUT BLACK RICE PUDDING

This dessert may seem an unusual choice to serve on Thanksgiving, but it’s perfect for late fall and winter. Sweet black rice (available at gourmet shops and online) readily combines with light coconut milk, shredded coconut, and bananas for a comforting pudding with a tropical twist. Take it over the top with a scoop of coconut sorbet.

Rinse rice once or twice in cold water, drain, and place in a pot. Add 4 cups cold water to the rice and let it stand at room temperature for 4 hours or overnight. Pour off 2 cups of water and reserve.

Add the rest of the ingredients except bananas. Bring the mixture to a boil, cover, reduce heat to low, and simmer, stirring occasionally until the rice is soupy. Add the bananas. Continue cooking until the liquid is mostly absorbed. Taste the rice for doneness. If it is chewier than you like, add some of the reserved soaking water and continue cooking. The rice should be tender/chewy. Remove the pudding from the heat and let stand, covered, for 15 minutes. Serve warm in bowls.

Serves 8.

Fall’s Healthy Harvest

y gardens are a sea of green in the fall, punctuated by the colorful stems of rainbow Swiss chard. Some of that green is thanks to Brussels sprouts. If you’ve never seen them growing before, you might be surprised by their tall stalks, from which the mini-cabbages are plucked; you can even harvest the whole stalk to bring into the kitchen. Although garlic is typically harvested in the summer, if you choose to let it dry, or cure, you’ll enjoy your first homegrown bulbs early this season.

BRUSSELS SPROUTS

Perhaps no vegetable is more maligned than Brussels sprouts. I think many people find them difficult to love because they’ve only been served sprouts that were cooked into yucky-tasting mush. That’s unfortunate, as there are so many ways to prepare delicious Brussels. When sautéed or roasted, their toothsome texture is preserved and celebrated. What’s more, these cooking techniques highlight the crucifer’s subtly sweet flavor, with savory and spicy notes.

I certainly think Brussels sprouts deserve a place in your garden. Not only are they quite nutritious, they’re easy to grow. As with almost all leafy green plants, they thrive in a dark, rich soil. And as with all plants in the cabbage family, they prefer a somewhat alkaline environment. If your soil is acidic, which happens to soils in rainy areas where the water leaches away alkaline minerals, you’ll need to lime your garden beds. Your local nursery will stock liming agents. Calcium carbonate is the safest, most cost-effective form of lime to apply. Add it to the soil and work it into the root zone with a rake or hoe. Be aware that lime and manure can react together to form ammonia, which can harm plants. Take care to add these two ingredients at different times.

If you’re in a cooler climate, you may be able to plant your crop in early spring, but most of you will do best to plant them in late summer so they’ll be ready to harvest once the temperature dips come fall. In the South, you can often plant them in the fall and harvest them into winter.

Brussels should be given at least 18-inch spacing, and protected from the wind. I typically spray Bt (Bacillus thuringiensis) on all of my young cabbage crops to control caterpillars, cabbage moths, and their larvae. Bt is an organic pesticide common in organic agriculture. It is harmless to people and plants and non-persistent in the environment, breaking down in sunlight and water.

Netting or fleece over your cabbages will also prevent moths from laying eggs. Other pests may be a problem in your area. Consult a regional garden guide or the county extension service for any problems your local nursery cannot solve.

There are certain steps necessary to grow a uniform crop of Brussels sprouts. Sprouts form above the point where the leaf joins the plant’s main stalk. When the sprouts are about a quarter of an inch in diameter, the small leaves at the top of the plant will need to be removed; I usually pinch them off by hand. This sends a signal to the plant to put energy into the sprouts rather than into growing taller. After the growing tip is removed, I give the plant a foliar feeding of a liquid high-nitrogen organic fertilizer. I allow the plant to absorb the nitrogen fertilizer and to rest for a couple days.

Then I remove almost all the leaves from the bottom of the plant up, leaving only the top few leaves to collect sunlight. They can be carefully plucked or trimmed. When you do this, your beautiful and lush plants will miraculously transform into bumpy stalks. Do not fret. Over the course of the next months, the tiny sprouts will mature into the familiar little cabbages.

A Brussels plant can withstand frost, and sprouts can usually be harvested until a hard freeze strikes. The bestquality sprouts are typically produced in late fall, during sunny days with light frosts at night. Production slows as the weather gets colder.

High in fiber, Brussels sprouts are wonderful for the digestive tract and may lower your risk of developing colon cancer. They are also high in folic acid, vitamin C, vitamin K, and beta-carotene, and contain vitamin B6, thiamin, and potassium, too. Eat them as fresh as possible to get maximum taste and nutrition. Sprouts do dry out quickly after they’ve been harvested. If you grow too many, they can be blanched and kept in your freezer.

Between the annals of medicine and the culinary traditions of the world, garlic’s merits are welldocumented—no temperate-climate cuisine that I know of omits garlic, and it has been used for thousands of years as both food and medicine.

Garlic possesses several sulfur-containing compounds, the most important of which is allicin. Allicin’s antibacterial and antiviral properties have been shown to help fight infections like colds, flu, and stomach viruses, in addition to Candida yeast, tuberculosis, botulism, and H. pylori, the bacteria responsible for peptic ulcers. Garlic is a good source of manganese, vitamins B6 and C, and selenium. And there’s some evidence to suggest that garlic may protect the heart, slow atherosclerosis, and lower blood pressure slightly. Because garlic appears to act as an anticoagulant—preventing blood from clotting—it may also help prevent heart attack and stroke. In addition, laboratory research suggests that garlic has anticancer activity; population studies demonstrate that people who eat more garlic are less likely to develop certain kinds of cancer, including stomach and colorectal cancer.

You’ve probably inadvertently grown garlic on your kitchen counter. Bulbs spontaneously send out shoots. But if dead, they dry out or rot. Soft garlic cloves are decaying and shouldn’t be used, but sprouted bulbs are still fine for cooking. Depending on the time of year, you can stick a clove in fertile soil and it just might grow into a head. The initial bulb will provide energy for the first leaves and roots, which will in turn grow clove by clove around this central axis, each green sprout representing a new clove.

There are two types of garlic: softneck and hardneck. Softneck varieties are grown in milder climates with longer days; hardnecks are grown in cooler, northern climates. Most commercially produced garlic is of the softneck variety. Softnecks grow in a uniform circle around the center, while hardnecks spiral from the center. If you want to grow garlic and can’t find the variety you need, you can order bulbs through a seed company or specialty grower. The numerous varieties may surprise you—for example, walking garlic, a tasty novelty plant, grows bulbs at the end of its green stalk rather than in the root zone.

Garlic likes a loose, well-drained soil with plenty of nitrogen. To prepare the bed, fork in a couple of inches of compost or organic composted mulch. Once your soil is prepared, plant the cloves. One head generally has six to 10 cloves. Select the biggest cloves and plant them about six inches apart. A dibble, a tapered garden tool, can be used to poke holes in the soil, or you can use a trowel or your fingers. One clove should be planted about four inches deep with the rough (root) end down and the pointed end up. Firm contact with the soil will assure good root development. Make the holes, plant the cloves, and then cover them loosely with two inches of soil. On top of the soil, place another couple of inches of compost and then water. In general, garlic doesn’t require much watering.

Fall planting is recommended for most gardeners. I plant garlic at the end of the hot summer, usually sometime in early October, and harvest in May. In other locations, harvests from fall plantings will be in late July or August. You can enjoy garlic fresh after harvest, when the skin is so thin it doesn’t need to be peeled. Or you can cure, or dry, it (what you see in the grocery store has been cured) in a cool, dry, dark place. When harvested in the summer to cure, the dried garlic will be ready for you to enjoy in early fall. In colder climates, garlic can be planted in spring, when the ground has thawed enough to work.

At the end of the season, garlic will attempt to complete its life cycle by producing a scape and umbel; that is, a stalk and flower. Pulling these off will encourage plumper bulbs, as the plant will not put energy into the flower and seed cycle. Harvest with a garden fork to avoid damaging the heads.

GAELLE MARCEL

GREENS

In my fall and winter gardens, I harvest greens galore, particularly chard and kale.

Kale. Tuscan kale (Brassica oleracea), also known as lacinato kale, dinosaur kale, and palm tree kale, is my favorite variety. In fact, I think that once you grow this Italian cultivar, you won’t want to bother with any others. I find it tastes better and is easier to use in dishes than other kales, and it is also extremely resilient in the garden.

Like all kales, this variety is extraordinarily nutritious: A cup provides more than 100 percent of the Daily Value (DV) of vitamins K and A, and 88 percent of the DV for vitamin C. Like other members of the brassica family, such as cabbage, collards, and Brussels sprouts, kale is a rich source of organosulfur compounds that have been linked to cancer prevention.

It’s a productive plant for the small garden. Depending on the climate you garden in, a healthy specimen of Tuscan kale can reach two to three feet, sometimes even taller.

In cool-summer climates, kale is started in the early spring; these plants actually love a little frost, so don’t be afraid to start early. In warm-summer climates with relatively mild winters such as Arizona, it is a cool-season crop. If you plant kale in the summer, you can harvest it from fall until the ground freezes in the winter. It can be sown directly into the garden or started in pots. Avoid nursery-grown starts that are often root-bound and crowded—sow seed yourself. Whether you start plants in pots or direct-seed, make sure they are spaced a little more than a foot apart, and preferably staggered from one row to the next.

In general, kale likes rich soil and plenty of sun. It does best with moderate, consistent moisture and a steady supply of nutrients. This plant loves the cold. But if you suspect the temperature will drop below roughly 20 degrees Fahrenheit, cover plants with a frost cloth.

As for pests, in my desert garden, aphids have been the greatest challenge. Trim off

heavily infested leaves and make a regular habit of spraying plants (including undersides of leaves) with a forceful jet of water. This will discourage the aphids. You can also use organic insecticidal soaps or neem oil.

At harvest time, trim off leaves as you need them and use them fresh. For some of my favorite kale recipes, turn to pages 91, 104, and 106.

Swiss chard. Swiss chard will grow in a variety of conditions, making it an excellent choice for beginning gardeners. You can plant seeds a few weeks before the last spring frost day for a summer harvest. For a fall harvest, plant a month or so before the first fall frost date in your region.

Because it’s a leafy green plant, a fertile soil will help it along. Germinating the seed requires no particular effort

beyond adding water. It fills out enough to harvest in a couple of months and will grow continuously if harvested by removing the outer leaves to allow more leaves to grow from the center. The young, tender leaves taste best. In milder climates, certain varieties will grow perennially.

Beyond its attractive coloring and easy growing requirements, Swiss chard is a wonderfully nutritious plant that can be eaten fresh, steamed, braised, juiced, sautéed, frozen, and dried. It’s packed with dietary fiber and is great for your digestive tract. It’s also chock-full of vitamin K, which is good for your bones, and it’s got carotenes; vitamins C, E, and B6 in good supply; calcium; protein; and a host of other nutrients, including thiamin, niacin, and folic acid.

INGREDIENTS

3 slices whole-wheat toast

1/4 cup walnuts

4 cloves garlic, chopped

2 tablespoons fresh lemon juice

INSTRUCTIONS

This unusual dip or sauce uses whole-wheat toast crumbs and walnuts for body. The flavor comes from my favorites—garlic, lemon juice, and olive oil. It can be used as a sauce for fish or spooned over slices of fresh mozzarella and tomatoes. Serve it in a small bowl surrounded by red pepper and zucchini strips. Then imagine you are in Greece! One-quarter cup of walnuts contains 95 percent of the Daily Value for omega-3 fatty acids, which explains why, out of all their beneficial effects on the body, these nuts are best known for their contributions to heart health. Most likely thanks to the alpha-linolenic acid (ALA is the form of omega-3s found in walnuts and other plant foods) they contain, walnuts have been found to maintain the flexibility of arteries after a high-fat meal better than even olive oil. Along with other markers, artery flexibility is an important aspect of vascular reactivity, or the ability of our blood vessels to respond to stimuli in a favorable way.

1 tablespoon extra-virgin olive oil

¾ cup water

2 tablespoons fresh parsley leaves salt and pepper, to taste

1. Place the toast in a food processor and process into fine crumbs.

2. With the motor running, add the walnuts and garlic and process until they are ground fine.

3. Add the remaining ingredients with the motor running and process until smooth, adding more water if the mixture seems too thick.

4. Scrape the mixture into a bowl, and season to taste with salt and pepper.

BEET PESTO

MAKES ABOUT 1 CUP

Even those who dislike beets’ rather earthy taste will appreciate this vibrant-red pesto, which offers complementary notes of sprightly mint and savory walnuts. It makes a great dip for raw veggies or topping for bruschetta.

INGREDIENTS INSTRUCTIONS

3 medium beets

3 tablespoons feta cheese

2 teaspoons balsamic vinegar

2-3 spearmint leaves

1/4 cup walnuts

1/2 teaspoon sea salt

1 tablespoon olive oil

Dash of pepper

1. Rinse and cut off the tops of the beets and put them in a saucepan. Add enough water to cover the beets. Bring water to a boil and then simmer with the lid on for 20 minutes, or until soft enough to poke with a fork.

2. Peel beets, slice them, place in food processor, and process to a relatively smooth consistency. Add in rest of ingredients and process to a thick purée.

3. Store in an airtight container in the refrigerator.

TUSCAN KALE PESTO

MAKES A BIT MORE THAN 1 CUP (ENOUGH FOR A POUND OF PASTA)

Italian black, or Tuscan, kale is a nutritional powerhouse, and I’ve been delighted to see this extraordinary vegetable rise to prominence in restaurants and homes across the U.S. during the past decade. This pesto leverages its subtly sweet flavor, and is delightful on bread, pasta, or as a general-purpose condiment.

INGREDIENTS

12 leaves of Italian black (Lacinato, “dinosaur,” cavolo nero) kale, midribs removed

½ cup extra-virgin olive oil

4 cloves garlic, mashed

Salt, to taste

¼ cup pine nuts (or chopped walnuts)

1 cup grated Parmesan cheese

INSTRUCTIONS

1. Plunge kale into a large pot of boiling water and boil gently for 3 minutes. Remove and plunge into cold water. Drain well, then squeeze leaves to extract most of the water.

2. Put kale in food processor with oil, garlic, salt, and nuts, and process to a paste.

3. If using as a pasta sauce, add 2 tablespoons of hot pasta cooking water before serving and half the cheese. Mix well and toss with pasta. Serve with remaining cheese. (Keeps for several days in the refrigerator and does not darken like basil pesto.)

VEGETABLE FRITTATA WITH FETA AND DILL

STUFFED MUSHROOM CAPS WITH COUSCOUS

SERVING SIZE: TK

Couscous is a pasta shaped like tiny spheres that comes from North Africa. It makes a great stuffing, especially for a small cavity like a mushroom, because it’s so moist. When the stuffed mushrooms are baked, the full flavor of the couscous and the mushrooms really come through. These will go fast!

INGREDIENTS

1/4 cup chopped walnuts

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

3 shallots, chopped

1 1/2 tablespoons natural soy sauce (such as tamari)

1 cup white wine

12 medium small-capped mushrooms, washed and stems removed

INSTRUCTIONS

1. Preheat the oven to 350°F.

1/2 cup Vegetable Stock (page 125) or storebought vegetable broth or purified water

1/4 cup couscous

Salt

Freshly ground pepper

2 tablespoons chopped fresh basil

1 bunch fresh parsley, chopped

1/4 cup freshly grated Parmesan cheese

2. Spread the walnuts on a baking sheet and roast them for 5 minutes, just until they turn slightly more brown. Pour them into a small bowl.

3. Set a large saucepan with the olive oil over low heat for less than 1 minute. Drop in the garlic and the shallots. Add the soy sauce, wine, and mushrooms and simmer covered until the mushrooms are tender, about 10 minutes.

4. Use a slotted spoon to shake the mushrooms so that the cooking liquid falls back into the pan, then transfer the drained mushrooms to a baking dish, arranging them hollow side up. Reserve the liquid in the pan.

5. Cook the couscous by bringing the vegetable stock or water to a boil in a separate pot.

5. Pour in the couscous, lower the heat, and simmer covered for 2 minutes. Remove from the heat and let stand, covered, for 10 minutes. All the liquid should be absorbed. Now, dump the couscous into the saucepan with the reserved liquid, cover, and cook over low heat until all the liquid is absorbed.

6. Lightly salt and pepper the mushroom caps. Finish the stuffing by mixing the nuts, herbs, and Parmesan cheese into the cooked couscous. Using a tablespoon, pile a small mound of filling inside the cap of each mushroom. Bake for 10 minutes or until the stuffing is lightly browned on top.

PURPLE PERUVIAN POTATO AND ZUCCHINI PANCAKES

Purple potatoes are nutrient-dense with all their anthocyanin pigments, and they retain most of their color when cooked, so they look lovely with the green shredded zucchini and parsley in this recipe. I like to top these pancakes with a bit of smoked salmon, sablefish, or trout. Try them for breakfast.

INGREDIENTS

½ pound purple Peruvian potatoes, peeled and grated

1 small zucchini, finely grated

½ small onion, grated

2 eggs, beaten

½ teaspoon sea salt

¼ teaspoon freshly ground black pepper

1/8 teaspoon freshly grated nutmeg

INSTRUCTIONS

¼ cup tightly packed flat-leaf parsley leaves, finely chopped

1 tablespoon all-purpose flour

4 teaspoons organic, unrefined, coldpressed avocado oil

Plain Greek yogurt

1. Put the potato, zucchini, and onion in a colander and press gently to squeeze out excess moisture.

2. Put the eggs, salt, pepper, and nutmeg in a large bowl and whisk to combine. Add the grated vegetables, parsley, and flour and stir with a spatula to combine.

3. Heat the avocado oil in a large skillet over medium heat. Spoon the mixture into the skillet by the heaping tablespoonful, then flatten with the back of the spoon.

4. Cook until golden brown on both sides, about 2 minutes per side. Transfer to a platter, keeping the pancakes in a single layer. Serve hot or warm with a dollop of Greek yogurt.

Variations: For extra protein, top the pancakes with smoked salmon, sablefish, trout, or a poached egg.

VEGETABLE FRITTATA WITH FETA AND DILL

INGREDIENTS

HASHED BRUSSELS SPROUTS

SERVING SIZE: TK

Brussels sprouts are, for many, an especially difficult vegetable to love. That’s largely because most people have had only steamedinto-mush versions. If that’s been your experience, try this recipe, which preserves the sprouts’ toothsome texture, and complements their subtle sweet flavor with savory and spicy notes. Sprouts dry out quickly after harvest; make an effort to get the freshest ones you can find for this dish. Brussels sprouts are a rich source of glucosinolates, nutrients that provide building blocks from which the body constructs a variety of cancer-protective compounds. They also provide abundant antioxidants, including vitamin C, vitamin E, and vitamin A (as beta-carotene).

1 pound Brussels sprouts

2 tablespoons extra-virgin olive oil

1 medium onion, diced

1 teaspoon hot red pepper flakes, or to taste

INSTRUCTIONS

1/4 teaspoon nutmeg, or to taste, preferably freshly grated

1/2 cup freshly grated Parmesan cheese (optional) Salt, to taste

1. Trim ends off Brussels sprouts and remove any discolored outer leaves.

2. Cut or chop the sprouts roughly (1/4-inch pieces). You should have about 4 cups.

3. Heat the oil in a nonstick skillet over medium heat. Add onion, red pepper flakes, and a pinch of salt, and sauté, stirring frequently, until onion is golden.

4. Add the chopped sprouts, and sauté, stirring frequently, until sprouts are bright green and crunchy-tender, about 5 minutes.

5. Add the nutmeg and mix well.

6. Turn off heat, add the optional grated cheese, and mix well.

7. Serve at once.

VEGETABLE FRITTATA WITH FETA AND DILL

STIR-FRIED BRUSSELS SPROUTS WITH UMAMI SAUCE

SERVING SIZE: TK

SERVES 4-6

Most people who say they hate Brussels sprouts have never had them properly prepared. The secrets: Choose fresh, smallish, young sprouts; do not overcook them; and enhance them with the right seasonings. Here, halved sprouts are quickly stir-fried with garlic, then tossed in True Food Kitchen’s Umami Sauce.

STIR-FRIED BRUSSELS SPROUTS WITH UMAMI SAUCE

VEGETABLE FRITTATA WITH FETA AND DILL

INGREDIENTS

1/3 cup Umami Sauce

SERVING SIZE: TK

1 1/2 teaspoons organic, unrefined, coldpressed avocado oil

1 1/2 pounds Brussels sprouts, halved

2 garlic cloves, thinly sliced

INSTRUCTIONS

2 teaspoons freshly squeezed lemon juice

1/2 teaspoon freshly grated lemon zest

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1. Heat a wok or skillet over high heat. Add the oil. When hot, add the Brussels sprouts and garlic, and sauté for 1 minute. Add 1/4 cup water, cover, and cook for 2 minutes, tossing to cook evenly.

2. Remove the cover and stir in the Umami Sauce, lemon juice, zest, salt, and pepper. Continue to cook while occasionally tossing until the liquid is reduced to a thick sauce, about 7 minutes.

3. Transfer to a plate and serve hot.

UMAMI SAUCE

This novel, intriguing sauce is so simple to make. Most people cannot guess the ingredients, particularly the nutritional yeast flakes that give the sauce its rich ocher color and clear fifth taste (umami). I keep a jar of it in my refrigerator and use it on everything from steamed vegetables to broiled fish. It’s great on salads, but add it at the last minute and don’t toss it with delicate greens, lest they wilt.

INGREDIENTS

¼ cup apple cider vinegar

3 tablespoons tamari

¼ cup water

1 cup nutritional yeast flakes

INSTRUCTIONS

8 garlic cloves, mashed

½ cup extra-virgin olive oil

Salt (optional)

1. Put the vinegar, tamari, water, yeast flakes, and garlic in a blender or food processor and blend until well combined.

2. Remove the feed tube and, with the machine running, slowly drizzle in the olive oil. Blend well until the mixture becomes thick and emulsified, like mayonnaise. Adjust the seasoning with salt as needed.

3. Pour the mixture into a lidded jar and refrigerate for up to 2 weeks. Bring the sauce to room temperature and shake well before using.

VEGETABLE FRITTATA WITH FETA AND DILL

BRAISED BROCCOLI WITH ORANGE AND PARMESAN

SERVING SIZE: TK

SERVES 4-6

The sweet-and-sour effect of the orange and tomato juices in this recipe, combined with a sprinkle of fresh Parmesan, makes the dish a hit with kids and adults alike. No vegetable suffers more from overcooking than broccoli, so watch it carefully!

INGREDIENTS

1/4 cup freshly squeezed orange juice

1 (14-ounce) can crushed San Marzano tomatoes

1 head broccoli, cut into florets, stalks peeled and sliced

1/4 teaspoon chopped fresh oregano

INSTRUCTIONS

1/4 teaspoon red pepper flakes

1/4 teaspoon salt

⅛ teaspoon freshly ground black pepper

1 tablespoon extra-virgin olive oil

1/4 cup Parmigiano-Reggiano cheese shavings

1. Combine the orange juice and tomatoes in a medium pot over medium-high heat. Bring to a boil and then add the broccoli. Add the oregano and pepper flakes. Cover and cook until tender yet still crisp and bright green, about 3 minutes. Remove the lid and season with the salt and pepper.

2. Transfer to a serving dish. Drizzle with the olive oil, sprinkle on the Parmesan shavings, and serve.

SPICY GARLIC BROCCOLI WITH PINE NUTS

VEGETABLE FRITTATA WITH FETA AND DILL

SERVES 6

SERVING SIZE: TK

Garlic and broccoli seem to go hand in hand, one flavor beautifully complementing the other. A light soy dressing and toasted pine nuts round out this savory dish. In Chinese medicine, opinions vary as to whether broccoli is neutral or cooling. It is often prescribed by Chinese doctors for eye inflammations and nearsightedness.

INGREDIENTS

1 ½ pounds broccoli or broccoli rabe

¼ cup pine nuts

1 ½ teaspoons organic, unrefined, cold-pressed avocado oil

1 ½ teaspoons roasted sesame oil

1 teaspoon hot chile paste or ¾ teaspoon crushed dried chiles

INSTRUCTIONS

2 tablespoons minced garlic

2 ½ tablespoons rice wine or sake, mixed with 2 tablespoons water

SAUCE (MIXED TOGETHER IN A BOWL UNTIL THE SUGAR IS DISSOLVED)

1 ½ tablespoons soy sauce

1 teaspoon sugar

1. Trim the ends of the broccoli, separate the florets, and peel the outer skin of the stem and cut it on the diagonal into 1-inch lengths.

2. Toast the pine nuts until golden in a 300°F oven, turning them occasionally so that they cook evenly, for about 20 minutes.

3. Heat a wok or large skillet, add the oils, and heat until hot, about 20 seconds. Add the chile paste or crushed chiles and garlic, and stir-fry, tossing with a slotted spoon over medium heat until fragrant, about 15 seconds. Turn the heat to high.

4. Add the stem sections of the broccoli and stir-fry. Pour in the rice wine and water and cook, tossing, about 30 seconds, then cover and cook about 1½ to 2 minutes, until the stems are just tender. Add the florets or leafy sections and toss over high heat, cooking for about 1½ minutes or until just tender.

5. Add the premixed sauce and toss lightly for 15 seconds. Add the toasted pine nuts and stir-fry a few seconds to combine the ingredients. Scoop the ingredients into a serving bowl and serve immediately.

ROASTED CAULIFLOWER

VEGETABLE FRITTATA WITH FETA AND DILL

SERVES 4

SERVING SIZE: TK

As you prepare your Thanksgiving meal this year, try swapping out old standbys like green bean casserole and mashed potatoes for some fresh new side dishes. This is one of my favorites.

INGREDIENTS

1 head cauliflower, trimmed and cut into bite-size florets

Extra-virgin olive oil to coat

Salt, to taste

Red pepper flakes, to taste

INSTRUCTIONS

1. Preheat oven to 375°F.

2 cloves garlic, peeled and mashed

1/4 cup (or more) grated Parmesan

2 tablespoons bread crumbs (optional)

2 tablespoons chopped flat-leaf parsley

1 tablespoon capers, drained

2. Toss cauliflower with olive oil to coat. Add remaining ingredients.

3. Spread cauliflower on baking sheet lined with parchment paper; do not crowd.

4. Roast for 15 minutes, or until cauliflower is crunchy-tender and just beginning to color. Serve at once.

VEGETABLE FRITTATA WITH FETA AND DILL

SERVES 4

SERVING SIZE: TK

If you’ve never really experimented much beyond spinach, now is the time to do so. You’ll be pleasantly surprised. Some greens do have strong tastes that take getting used to; beet greens and chard, for example, contain oxalic acid, which imparts a sharp flavor. Older leaves have more of this flavor than younger ones, and some varieties are stronger-tasting than others. On the other hand, kale is generally mild and good-tasting, as long as it is prepared properly. Bok choy, or Chinese cabbage, has a mild spiciness that adds great flavor to many dishes. Many cultures add vinegar to complement the flavor of greens, and this Asian-flavored dish is no exception. It’s an unfortunate misconception that citrus fruits are the best sources of vitamin C. This vital nutrient is abundant in vegetables, especially greens. One cup of cooked chard, for example, provides 52 percent of the Daily Value for vitamin C.

INGREDIENTS

1 pound greens (bok choy, kale, Swiss chard, collards)

2 teaspoons organic, unrefined, cold-pressed avocado oil

2 large cloves garlic, minced

1/4 teaspoon hot red pepper flakes

1/4 teaspoon dry mustard powder

2 tablespoons rice vinegar

1 teaspoon soy sauce

1 teaspoon light brown sugar

INSTRUCTIONS

1. Wash and drain greens, remove any tough stems, and slice leaves into 1/2-inch shreds.

2. Heat the avocado oil in a skillet over medium heat. Add the garlic and red pepper flakes and stir-fry for 1 minute.

3. Add the greens along with the mustard and stir to coat with the spices.

4. Combine the rice vinegar, soy sauce, and sugar and add to the greens in the skillet.

5. Cook covered over medium heat until vegetables are tender, about 5 minutes.

VEGETABLE FRITTATA WITH FETA AND DILL

Garlic is an herb with remarkable medicinal properties—and it tastes great, too. It acts as a cardiovascular tonic, lowering blood pressure and cholesterol levels and inhibiting blood clotting. It’s also a powerful germicide and may even protect against some carcinogens. The smell of garlic cooking has extremely positive associations—it’s comforting and homey. If you eat garlic regularly (and with a good attitude), you won’t smell of it. It’s better for you in its natural state, raw or lightly cooked, rather than dried as powder or in capsules. Enjoy the smell, taste, and healthful effects of the whole, fresh herb. Sip a warm mug of this flavorful broth as is or use it as a base for other soups. Garlic has antiviral, antibacterial, and antifungal properties, making it especially helpful in combating respiratory infections, common colds, sore throats, and fungal or yeast infections. In order to maximize garlic’s health-promoting properties, allow it to sit for at least five minutes after chopping or crushing.

INGREDIENTS

8 cups Vegetable Stock (page 125) or store-bought vegetable broth

1 1/2 tablespoons extra-virgin olive oil

1 whole head garlic, cloves peeled and coarsely chopped

1 bay leaf

INSTRUCTIONS

1/4 teaspoon dried thyme

Pinch dried sage

Salt, to taste

1. To the vegetable stock, add the olive oil, bay leaf, garlic, thyme, and sage.

2. Bring to a boil, reduce heat, cover, and simmer for 30 minutes. Add salt to taste.

3. Strain and serve.

MUSHROOM AND BARLEY SOUP

VEGETABLE FRITTATA WITH FETA AND DILL

SERVING SIZE: TK

SERVES 6

As temperatures drop, there’s no better time to enjoy a steaming bowl of soup. This hearty dish contains barley, a grain that’s rich in protein as well as calcium, phosphorus, and B vitamins. The “pearl” barley used here refers to grain that’s been polished, after the husk and bran have been removed. It’s the form most commonly used in soups.

INGREDIENTS

3/4 cup pearl barley

11 cups Vegetable Stock (page 125) or store-bought vegetable broth

2 tablespoons extra-virgin olive oil

1 1/2 cups chopped onion

INSTRUCTIONS

1 cup chopped carrots

1/2 cup chopped celery

1 cup thinly sliced mushrooms (I like shiitake)

Salt, to taste

1/2 bunch parsley

1. In a saucepan, combine the barley and 3 cups of vegetable stock. Bring to a boil over medium heat, cover, and simmer for 1 hour, or until the liquid is absorbed.

2. Meanwhile, heat the olive oil in a large pot and add the onion, carrots, celery, and mushrooms. Cover and cook the vegetables for about 5 minutes, until they begin to soften.

3. Add the remaining vegetable stock and simmer 30 minutes, covered.

4. Add the barley and simmer 5 minutes more. Add salt to taste and ladle into bowls. Serve garnished with chopped fresh parsley.

CURRIED CAULIFLOWER SOUP

VEGETABLE FRITTATA WITH FETA AND DILL

This rich soup is healthy, vegan, and quick to prepare. It’s good hot or cold and keeps well if you don’t plan to serve it all at once. I use orange cauliflower rather than white when I can find it, for its higher content of beta-carotene. Cashew milk makes the soup deliciously creamy. This dish is a good way to get the anti-inflammatory benefit of turmeric. Garnish each bowl with caramelized onions and bright green cilantro for a beautiful presentation.

INGREDIENTS

1/3 cup raw cashews

2 teaspoons extra-virgin olive oil

1 medium onion, diced

SERVING SIZE: TK

SERVES 4-6

1 large head cauliflower, cut into 1-inch pieces

1 (14-ounce) can light coconut milk

2 tablespoons curry powder

1 teaspoon ground turmeric

INSTRUCTIONS

1 teaspoon ground cumin

1 teaspoon evaporated cane sugar

1/4 teaspoon ground cinnamon Salt

Caramelized onions, for serving

1/4 cup chopped fresh cilantro

1. Put the cashews in a blender and blend until finely ground. Add 3/4 cup water and blend for 2 minutes. Pour the cashew mixture through a fine-mesh strainer into a bowl, pressing on the solids with the back of a spoon. Discard the solids.

2. In a large pot, heat the olive oil over low heat. Add the onion and sauté until golden. Add the cauliflower, coconut milk, strained cashew milk, curry powder, turmeric, cumin, sugar, cinnamon, and salt as needed. Add enough water to cover. Bring to a low boil, reduce the heat, and simmer until the cauliflower is tender, about 10 minutes.

3. Blend the soup with an immersion blender until the desired consistency is reached. If using a standing blender, allow the mixture to cool for 20 minutes. Pour the soup into the blender. Hold the lid down firmly with a clean, folded towel over it. Start on low speed and blend until the soup is smooth. Return to the pot and reheat if serving hot. Ladle into bowls and garnish with the caramelized onions and cilantro before serving.

TUSCAN KALE SALAD

VEGETABLE FRITTATA WITH FETA AND DILL

SERVING SIZE: TK

SERVES 4-6

This traditional Tuscan kale salad recipe is made with strips of Italian black kale, fresh lemon juice, extra-virgin olive oil, crushed garlic, red pepper flakes, grated pecorino Tuscano cheese and bread crumbs. These bright, refreshing flavors combine to bring the sunny taste of Italy to your table. Kale is among the most nutrient-dense commonly eaten vegetables. One cup provides 1,327 percent of the Daily Value (DV) for vitamin K, 192 percent of DV for vitamin A, and 88 percent for vitamin C.

INGREDIENTS

4-6 cups kale, loosely packed, sliced leaves of Italian black (Lacinato, “dinosaur,” cavolo nero) midribs removed

Juice of 1 lemon

3-4 tablespoons extra-virgin olive oil

2 cloves garlic, mashed

Salt and pepper, to taste

INSTRUCTIONS

Hot red pepper flakes, to taste

2/3 cup grated pecorino Toscano cheese (Rosselino variety if you can find it) or other flavorful grating cheese such as Asiago or Parmesan

1/2 cup freshly made bread crumbs from lightly toasted bread

1. Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch (or more to taste) of hot red pepper flakes.

2. Pour over kale in serving bowl and toss well.

3. Add 2/3 of the cheese and toss again.

4. Let kale sit for at least 5 minutes. Add bread crumbs, toss again, and top with remaining cheese.

AUTUMN INGREDIENT SALAD

SERVES 4

This colorful vegetable salad celebrates fall’s vibrant flavors, and provides steady energy for cool-weather work and play. Brussels sprouts, butternut squash, and cauliflower—oven-roasted to bring out their sweetness—are complemented by a zesty dressing featuring horseradish, garlic, and chili flakes. It’s guaranteed to help warm you up! Make it ahead; it tastes even better after the flavors meld overnight in the refrigerator.

INGREDIENTS

SALAD

2 cups cauliflower florets

2 cups butternut squash slices

3 cups Brussels sprouts, halved

2 cups cannellini beans (cooked and drained)

3 tablespoons dry pomegranate seeds

3 tablespoons dry mulberries

INSTRUCTIONS

FOR THE DRESSING:

DRESSING

3 tablespoons champagne vinegar

1 tablespoon prepared horseradish

1 teaspoon minced garlic

2 teaspoons minced scallions

1 pinch chili flakes

1 teaspoon salt

1/2 cup extra-virgin olive oil

1. Combine all ingredients except the olive oil and whisk to combine.

2. Slowly drizzle in the olive oil while whisking, set aside.

FOR THE SALAD:

1. Toss the cauliflower in a little olive oil, season with salt and pepper, and spread evenly on a cookie sheet in a single layer.

2. Roast the cauliflower under the broiler until well caramelized and softened, about 10 minutes.

3. Roast the squash and Brussels sprouts using the same technique as the cauliflower.

4. Allow the vegetables to cool to room temperature, then combine them in a large bowl with the beans and dried fruits.

5. Toss in the dressing to evenly coat everything. Salad will keep marinated for up to 2 days in the fridge.

POTATOES WITH KALE

Kale, once used principally as garnish in restaurants, is enjoying a renaissance, and with good reason—it’s tasty, highly nutritious, and lovely when sautéed just until the leaves turn bright green. Buy—or, better yet, grow— the variety known as Tuscan kale, which is more tender and flavorful than the betterknown curly leaf type. Kale is a very good source of calcium and is a member of the cancer-protective cruciferous vegetable family. Perhaps everybody’s favorite vegetable, potatoes provide some vitamin C and potassium, and allow this to serve as a filling main dish. For a quick weeknight dinner, prepare the potatoes in advance and add the kale just before mealtime.

INGREDIENTS

1 pound medium red potatoes

4 cups shredded kale (see procedure below)

2 tablespoons extra-virgin olive oil

INSTRUCTIONS

1 large onion, chopped

Salt, to taste

1. Cover the potatoes with water and boil them until tender. Peel while hot, then cool in cold water and drain. Cut into thick slices. Refrigerate if you are cooking the potatoes in advance.

2. Just before serving, wash the kale, drain, and remove the stems and midribs. Stack leaves, roll up lengthwise, and shred crosswise.

3. In a large skillet, heat the olive oil and add the onion. Sauté over medium-high heat, stirring, until onion just begins to brown.

4. Add kale, tossing it about until it all wilts. Reduce heat to medium and stir-fry kale for 5 minutes.

5. Add the potatoes and cook until they are heated through. Season to taste and serve.

LAURA JOHNSTON

VEGETABLE FRITTATA WITH FETA AND DILL

ROASTED SALMON TOPPED WITH SAKE-GLAZED SHIITAKE

SERVING SIZE: TK

SERVES 4

Fresh salmon fillets are baked gently and smothered with a flavorful preparation of shiitake mushrooms. Quick and simple but also elegant, this is a main course for any occasion. The salmon must not be dry; be careful not to overcook it.

INGREDIENTS

4 (6-ounce) salmon fillets, pinbones removed

Spritz of lime juice, plus more for finishing

½ teaspoon sea salt

¼ teaspoon freshly ground black pepper

2 tablespoons organic, unrefined, cold-pressed avocado oil

4 ounces shiitake mushrooms, stemmed and sliced

INSTRUCTIONS

2 garlic cloves, pressed and allowed to sit for 10 minutes

1 tablespoon minced peeled fresh ginger

1/3 cup seeded and diced red bell pepper

1/3 cup sake

2 scallions, white and light green parts only, chopped

1. Preheat the oven to 325°F and line a rimmed baking sheet with parchment paper.

2. Place the fish on the baking sheet and sprinkle with the lime juice, half the salt, and half the pepper. Roast for 12 to 13 minutes or until just opaque. Don’t be afraid to take the fish out a little before you think it’s done since it will continue to cook once you remove it from the oven.

3. While the fish bakes, heat the oil in a 10- or 12-inch skillet over medium-high heat. Add the shiitake and the remaining salt and pepper and cook until softened and slightly browned, about 5 minutes. Add the garlic and ginger, stirring until just fragrant, about 20 seconds. Stir in the red pepper and sake and reduce the liquid for about 1 minute or until the sake begins to bubble up around the edge of the pan. Remove from the heat.

4. To serve, top each piece of salmon with mushrooms, a squeeze of lime juice, and some of the scallions.

VEGETABLE FRITTATA WITH FETA AND DILL

VEGETARIAN KUNG PAO WITH BROCCOLI AND PEANUTS

SERVING SIZE: TK

SERVES 6

This recipe makes a delicious blend of healthy rich foods using tofu, broccoli, and peanuts. Tofu stir-fried with vinegar is a traditional folk remedy for malaria and dysentery. In Chinese medicine, peanuts are believed to improve the appetite and lubricate the lungs. An age-old remedy for hypertension is ground peanut shells steeped in water to make a tea that is drunk three times a day for at least 20 days. Broccoli is an extraordinarily rich source of vitamin C. One cup, steamed, provides 205 percent of the Daily Value of this important antioxidant vitamin.

INGREDIENTS

1 1/2 pounds firm tofu, cut into 1/2-inch slabs

1 pound broccoli, ends trimmed and stalks peeled

5 1/2 tablespoons organic, unrefined, cold-pressed avocado oil

3 tablespoons minced scallions, white part only

2 tablespoons minced garlic

2 tablespoons minced fresh ginger

1 teaspoon hot chile paste

1 cup 1-inch length scallion greens (about 3 scallions)

1 1/2 cups thinly sliced water chestnuts, blanched 10 seconds in boiling water, then refreshed in cold water and drained

INSTRUCTIONS

SAUCE

1 cup (vegetable) broth

1 tablespoon soy sauce

3 1/2 tablespoons rice wine or sake

2 tablespoons sugar

1 teaspoon toasted sesame oil

1 tablespoon Chinese black vinegar or Worcestershire sauce

1 1/2 tablespoons cornstarch

1 1/4 cups dry-roasted peanuts

1. Wrap the tofu slabs in paper towels or a cotton towel, and place a heavy weight, such as a cast-iron skillet, on top. Let stand for 30 minutes to press out the excess water. Cut the tofu into slices about 1/2-inch thick and 2 1/2-inches long. Place them in a bowl.

2. Cut away the broccoli florets and separate into bite-size pieces. Cut the stalks on the diagonal into 1-inch pieces. Heat a large pot of water until boiling. Add the broccoli, and boil for 3 minutes. Drain, refresh under cold water, and drain again.

3. Heat a large, heavy skillet and add 2 1/2 tablespoons of the oil. Arrange some of the tofu slices in the pan and sear over high heat for 3 to 4 minutes on each side, or until golden brown. Remove with a spatula and drain in a colander. Reheat the pan and add 2 more tablespoons of oil. Continue frying the rest of the slices. Remove and drain.

4. Reheat the skillet or wok, add the remaining tablespoon of oil, heat until hot, and add the seasonings. Stir-fry briefly, about 15 seconds, then add the scallion greens and water chestnuts, and stir-fry over high heat about 1 1/2 minutes. Add the premixed sauce and cook, stirring continuously to prevent lumps, until it thickens. Add the broccoli, fried tofu and peanuts. Toss lightly to coat and heat through. Scoop the dish onto a serving platter. Serve with steamed rice.

BETTER-THAN-AN-APPLE-A-DAY CAKE

SERVES 16

Olive oil cakes are Italian specialties. Most that I’ve tried are made with citrus fruit, lemons or oranges. This very moist cake is bursting with fresh apples and fragrant with cinnamon. Because the cake is fairly low in sugar, apples that balance tart with sweet, like Pink Lady, Fuji, or Honey Crisp, are a good choice. Granny Smiths are too tart and don’t break down enough in baking. The mix of organic all-purpose flour and teff flour adds a slightly nutty taste. Preparation is quick, but this cake has to bake for an hour, then cool briefly. It is delicious served plain, and fabulous with a scoop of good vanilla ice cream or vanilla yogurt. Any leftover cake can be frozen for up to three months.

INGREDIENTS

2 large eggs

¾ cup evaporated cane sugar

¾ cup extra-virgin olive oil (choose one that’s fruity, not peppery), plus a little for greasing the pan

1 ¾ cups all-purpose flour

¼ cup teff flour

1 teaspoon sea salt

INSTRUCTIONS

1 ½ teaspoons ground cinnamon

1 teaspoon baking soda

½ teaspoon baking powder

1 teaspoon vanilla extract

¼ cup applesauce

4 apples, peeled, cored, and cut into ¼-inch dice

1. Preheat the oven to 350°F and lightly grease a 10- to 12-cup Bundt pan with a little olive oil.

2. Combine the eggs and sugar in the bowl of an electric mixer. Using the paddle attachment, mix on medium speed for 2 to 3 minutes until pale yellow in color. Add the oil and mix until well incorporated.

3. Whisk or sift together the flours, salt, cinnamon, baking soda, and baking powder. Slowly add the flours to the batter until they’re fully incorporated. Add the vanilla, applesauce, and diced apples and mix on low until just combined.

4. Pour the batter into the prepared pan and bake for 55 to 60 minutes or until a toothpick comes out clean. Allow the cake to rest on a cooling rack in the pan for 10 minutes, then invert it onto a rack to cool fully.

SECTION FIVE

Winter

’m fortunate that in my Arizona garden, I can harvest a wide array of fruits and vegetables during winter. For those in the southern half of the continental U.S. or in other mild climates, gardening can be a year-round activity. Many of the crops discussed in the other seasonal sections of this publication can continue to be picked and planted even in January and February; talk with your local nursery or cooperative extension office for advice beyond what’s shared in these pages. But if you have to head indoors and let your garden lie dormant with the coming of cold weather, don’t despair. There are ways to preserve and store your homegrown produce throughout the year so that you can enjoy it even long after the height of your growing season.

Put ‘Em Up: Preserve Your Garden Bounty

t is possible to have homegrown produce all winter long, even when your garden isn’t producing. If you preserve your fruits, vegetables, and herbs as you pick them, you’ll be able to enjoy the tastes and smells of spring, summer, and fall no matter how cold, gray, and bleak it gets outside. But which methods will give you the best retention of flavor and nutrients? Keep reading for my suggestions.

Use the short days and long nights of the winter season to read up further on food preservation; there are several wonderful books available. One of the best is Putting Food By by Ruth Hertzberg, a classic that the New York Times termed “the bible of home canning, preserving, freezing, and drying.” Then, once things start sprouting come spring, you’ll be ready to make the most of your harvest.

CHILL OUT

If you’re most concerned about preserving nutrients, your best option is freezing. The idea is to harvest your fruits and vegetables just before they reach their peak of ripeness; don’t select any foods that are bruised, damaged, or overripe to be preserved.

You’ll want to blanch vegetables before freezing to neutralize enzymes. Otherwise, the enzymes in them will break down vitamin C and convert sugars into starch, rendering your vegetables tasteless. You can find advice online about blanching and freezing garden edibles. Choose vegetables that you normally eat cooked, not those that you eat raw such as cucumbers, lettuce, and celery.

After boiling or steaming, stop the cooking process by plunging the vegetables into ice water. Then pat them dry. Next, pack them into freezer bags or freezer containers. If you use bags, make sure to press all of the air out before sealing and storing them.

It’s easy to freeze most fruits, especially berries. Wash and drain fresh berries, then simply scatter them in a single layer on a baking sheet and place the tray in the freezer. Once the berries have frozen solid, store them in a freezer bag or container. This method is known as dry pack freezing, and it helps you avoid having clumps of fruit that are impossible to separate without a long thaw. Try the same technique with apple slices and they’ll be ready for a delicious apple dessert. Although we think of them as vegetables, tomatoes are actually fruit, and can be successfully preserved whole with dry pack freezing.

An even better method is vacuum sealing, using a handy device (such as those made by FoodSaver and Cuisinart). It sucks all the air out of the bag of frozen berries before sealing it for storage in your freezer.

And don’t stop at just fresh, uncooked produce. Try whipping up and freezing batches of tomato sauce, applesauce, and pesto (I’ve included several alternatives to the traditional basil version in this publication; find a recipe for cilantro pesto on page 26 and recipes for beet pesto and kale pesto on page 91). Chefs and food bloggers even recommend freezing garden herbs in olive oil in ice cube trays (to be easily dropped in the pan as the start of a meal), or suspended in a frozen mixture of water and lemon juice, which keeps the leaves from turning brown. Either way, once frozen, remove the cubes and store them in freezer bags.

A CASE AGAINST CANNED?

Another alternative to freezing and drying is canning, but my personal sense is that canned produce just does not look or taste as good. Further, if not canned properly, foods can become contaminated with Clostridium botulinum, the bacterium that causes botulism. Since this disease can make you very sick or even kill you, you need to know what you’re doing. Be sure to get instructions on home canning from a reputable source, such as a university extension service, and follow them to the letter.

I am, however, a fan of pickling and fermentation, which is often best done at home in traditional canning jars. Find more information about this method of preservation beginning on page 115.

You can find more detailed instructions on freezing produce, including how long to blanch or cook specific vegetables, at the National Center for Home Food Preservation’s website, nchfp.uga.edu. This site, maintained by the U.S.D.A.’s cooperative extension service, also has detailed information on other preservation methods.

STAY DRY

As an alternative to freezing, you can easily dry many garden fruits and vegetables. This preservation method offers the added benefit of concentrating flavor.

When choosing vegetables for drying, select only those in pristine condition. You’ll need a dehydrator, or you can use your oven. A quick online search will turn up a selection of the top dehydrators you can purchase, as well as tips for oven-drying. As with freezing, you’ll have to prepare some vegetables by slicing and blanching them first, although I don’t do this with tomatoes and peaches. The trick is to cut pieces the same size so they’ll all dry at the same rate. Be sure you’re ready to dry as soon as you’ve prepared the vegetables—they’ll lose quality and nutrient value if you delay, even if you refrigerate them. Visit nchfp.uga.edu for more details about produce selection and the drying process.

Of course, garden-fresh herbs are great candidates for drying. As I shared on page 23, mint and other herbs can be

dried on a drying screen (purchased or homemade). But I find it much simpler to wrap twine around fresh bundles: Tie the stems together and hang your herbs upside down. You can use twist-ties so that you can easily tighten the bundles; the stems shrink as they dry. Keep in mind that the kitchen may not be the best place to string them up. Seek out a warm, dry spot away from humidity. Some experts recommend tying a paper bag, mesh produce bag, or a piece of muslin around the herbs before hanging to prevent them from gathering dust. If you do, be sure to poke several holes in the bag or cloth. Good ventilation is key for successful drying.

Your herbs may be dried and ready for storage in as little as a week. I store a few bundles in a small paper bag and remove the leaves as needed while I’m cooking. Dried herbs keep for a couple years if stored in a cool, dark place. Throw them away when they have no scent even when crushed, as this means the volatile oils that provide flavor have completely evaporated.

I think some herbs taste infinitely better when used fresh, particularly basil. But many keep their character and aroma very well when dried, including thyme, sage, oregano, mint, rosemary, and tarragon.

STORE AWAY

A great deal of your garden bounty can be preserved by simply handling and holding the produce properly after harvest. Potatoes, winter squash, and most root vegetables are classic storage crops, along with garlic and onions.

Many people shy away from storage, thinking they need a designated root cellar. But that’s not necessarily the case, as you may have root-cellar-like conditions in your garage, basement, or mudroom. You can even store produce in a cool bedroom—under the bed or in a spare dresser drawer. While optimal storage conditions include specific temperatures and other guidelines, you don’t have to maintain perfect conditions around the clock for successful preservation.

Some crops need to be cured before storage. During the curing process, potatoes and sweet potatoes, for example, go through a stage of self-healing, closing wounds to their skin, while garlic and onions form a seal where they have been cut from their stalk.

Several online sources provide charts with all the details you’ll need to know, including when to harvest, how to cure, and what temperatures are required. Go to motherearthnews.com and search the term “root cellar” for an especially useful list of articles. You can also talk with your county’s extension agents, who are well-versed in this arena.

Fun With Fermentation

reezing and drying preserve your garden bounty at its peak, but fermentation both preserves and transforms it. This process involves cultivating bacteria on your vegetables, which break down natural sugars. The result is an entirely new flavor profile, as well as a bevy of beneficial bacteria that can help promote optimal health.

Fermentation has had a place in food preparation for millennia, starting with the making of beer, bread, and wine. Ancient Greeks and Romans used it to make vinegar, while Egyptians and Asian cultures made pickles. Even back then, fermentation wasn’t just a technique for preserving food. It was valued as a way to create nutritious additions to the diet that doubled as digestive aids. These days, artificial preservatives, refrigeration, and other modern advances have largely eliminated the need for fermentation to prolong shelf life. Yet fermented foods are making a comeback, due in part to renewed interest in bacteria and health. In fact, researchers are learning much more about the role of “friendly” bacteria in our bodies—and discovering that, when it comes to fermented foods, our ancestors were right on the money.

FEED YOUR MICROBIOME

In the simplest terms, your microbiome is the aggregation of some 100 trillion bacteria and other microbes (fungi, for example) that primarily populate your gut but are also found on the skin and within other parts of the body. This community outnumbers our human cells (that is, the ones with our unique DNA profile) by about 10 to one and makes up about two pounds of our body weight. The vast spectrum of microorganisms ranges from those that help us produce energy from food and absorb nutrients to those that boost immunity and fight inflammation.

Your diet strongly influences your microbiome. Research suggests that the Standard American Diet (SAD)—high in processed foods and low in fruits, vegetables, and grains—is associated with low microbial diversity, and that, in turn, is associated

with poor health. One easy way to diversify your microbiome: Consume more fermented foods and beverages. A growing body of evidence suggests that the beneficial bacteria contained in fermented foods help boost immunity, control blood sugar, ease chronic inflammation, improve digestion, and even reduce symptoms of anxiety and depression.

Most people are aware that yogurt contains friendly bacteria. But yogurt isn’t the only—or even the best— fermented food. (Most yogurts on supermarket shelves don’t contain the beneficial “live” or “active” cultures found in homemade yogurt.) Natural pickles, vinegar, miso, kefir, sauerkraut, kimchi, beer, and cider are all also sources of “friendly” lactobacilli bacteria that aid digestion, increase vitamin levels, produce a variety of useful enzymes, and promote the growth of healthy flora in the lower digestive tract.

Luckily, your plantings of cabbage, cucumbers, and other vegetables will provide you with enough fresh produce to enjoy in a variety of dishes throughout the growing season, as well as to turn into natural pickles and sauerkraut for the fall and winter.

DIY SAUERKRAUT

A traditional German condiment, fermented cabbage is an excellent source of fiber, vitamin C, and cancer-fighting compounds called isothiocyanates. A potential downside of sauerkraut is its high content of salt, needed to draw out the cabbage juice and suppress growth of unwanted organisms. If you rinse and soak sauerkraut in cold water before you eat it, you can lower the sodium content considerably. (This may be advisable for people with high blood pressure.)

When I was growing up in Philadelphia, my family used to buy sauerkraut directly from barrels at delis. Unfortunately, most of today’s commercially available sauerkraut is pasteurized and “dead,” meaning that it lacks the beneficial bacterial cultures that are so good for us. You can find decent fresh sauerkraut in the refrigerated sections of natural food stores. But for the best health benefits, and the chance to enjoy your cabbage long after harvest, make it yourself.

Making sauerkraut at home, with or without special equipment, is surprisingly simple. Use fresh cabbage, shred it, and mix it in a bowl with salt, at a ratio of roughly three tablespoons of salt for every five pounds of cabbage (or 2.5 percent salt by weight). Let it sit until it becomes juicy, pressing it from time to time with a utensil or your fist.

I load the salted cabbage into a device called the Perfect Pickler that makes fermentation easy; the sauerkraut is ready to eat in four to five days and keeps well in the refrigerator (perfectpickler.com). This two-quart glass jar with a water-lock attached to the lid forms a one-way seal: Carbon dioxide given off by fermentation can bubble out, but air cannot get back in, preventing spoilage due to the overgrowth of organisms that need oxygen. Sauerkraut can also be made in a ceramic crock with the cabbage weighted down, but this method takes much longer, may require regular skimming of surface mold, and works best when making large quantities.

Sauerkraut can be sampled just a week or so after fermentation starts, but the flavor improves over time. Once it tastes just right, the finished product should go into the refrigerator to stop fermentation. Packed in its own juice and kept cold, it keeps well: Some experts say for up to a year.

IN A PICKLE

More than just a topping for burgers and sandwiches, pickled cucumbers and other vegetables make a wonderful snack. Unfortunately, as with sauerkraut, most commercially available pickled products are pasteurized and lack beneficial bacterial cultures. Instead, all you get is a lot of salt. Indeed, most “pickles” on supermarket shelves are simply cucumbers canned in a vinegar solution and are not fermented. “Live” pickles need to be refrigerated. The lactic acid that makes them sour has a different, more complex taste compared to the acetic acid in vinegar, one that I much prefer.

I recommend making your own pickled vegetables at home, using a product like the Perfect Pickler. (The company that makes it also supplies recipes.) In addition to cucumbers, some of my favorite garden-fresh vegetables to pickle are green (unripe) tomatoes and green beans. I flavor my homemade pickled veggies by putting spices and herbs in the brine that covers them: dill, of course, along with garlic, whole coriander seed, black peppercorns, and crushed, dry hot pepper pods.

Winter’s Healthy Harvest

epending on where you live, you may be able to harvest produce from your garden throughout the winter months. Even in colder climates, you can do this in a greenhouse. In Arizona, I harvest herbs, radishes, and spinach and other greens all winter long—crops discussed in previous sections. I also harvest carrots during our cold season; more about that in a moment.

But as I’ve already shared in this section, even if you reside in a location impacted by hard frosts and persistently freezing temperatures, winter can still be a time to enjoy the fruits of your labor. If you pull up potatoes in the fall and store them properly, they will be in good condition for months. What’s more, winter is the time to plant these tubers.

CARROTS

There’s nothing quite as satisfying as heading into the garden, grabbing a handful of feathery greens, and tugging out a vivid orange root. But carrots, Daucus carota, need not be orange. Cultivated carrots were originally either white or purple. Selection and hybridization in the early to mid1900s brought us the vitamin-packed orange carrot we know today.

I’m glad that carrot colors are becoming diverse again. Now, in both markets and seed catalogs, you can find not only orange carrots, but also red, yellow, white, and purple varieties. The pigments in orange, red, and purple varieties are particularly good for us. Research continues to point to the value of these antioxidant carotenoids and anthocyanins, making it wise to “eat the rainbow.”

Carrots, along with other root vegetables, have rather unique soil requirements, and so may require their own garden bed. They prefer a sandy, loose loam that isn’t too high in nitrogen. Nitrogen propels green growth; too much of it in your soil will give you carrots with huge tops and spindly roots. Clumpy clay and rocks should be removed to prevent crooked and deformed roots.

You won’t find carrot seedlings at your local nursery, because transplanting can also cause deformation of the root, often referred to as forking. Carrots must be grown from seed. Sow in rows about six inches apart. It is essential to keep the seeds moist for up to two weeks to ensure that they germinate. I sprinkle peat moss over the seeds to help them retain moisture. In the Arizona sun, this is essential. Because the seeds are very tiny, it’s hard to avoid sowing way too many, and thinning the seedlings is a lot of work. They need to be spaced two inches apart to allow roots to develop. Most seed companies sell “pelleted” carrot seeds that have a thick coating, making it easy to space them properly.

If you grow carrots in the spring and early summer, be sure to harvest them before the temperatures climb too high. As with kale, they taste much better in the fall after a couple of frosts. Following the first hard frost in the fall, consider covering your carrot rows with a layer of shredded leaves; you may be able to preserve them for a winter harvest.

If you can’t harvest carrots into the winter in your climate, treat them as a storage crop. Harvest them before the first hard freeze. Cut off the greens, leaving just a half-inch remaining above the carrot’s shoulder, and store them in perforated bags or packed in damp sand in sealed containers at a temperature just above freezing with high humidity. In optimal conditions, certain varieties will last in storage for up to six months.

While pests aren’t much of a problem for me in Arizona, in most parts of the country, gardeners should be aware of the carrot fly, Psila rosae, which likes to lay its eggs on young carrots so the larvae can feed. The adult fly is attracted to the smell of carrots, so one way to keep them away is to sow your carrot seeds carefully, placing one seed every three inches. That way, you don’t need to thin them and release odor that invites an invasion. Garlic has also traditionally been planted with carrots to mask the telltale scent. Perhaps the most effective means of controlling carrot-fly infestations is via floating row covers; the lightweight mesh will keep the flies out and give the carrot tops room to grow.

As I’m sure you know, carrots are great for eye health. Their content of beta-carotene slows the progression of macular degeneration and helps prevent cataracts. There is more vitamin A (beta-carotene is a precursor to this vitamin) in carrots than almost any other vegetable, and they also contain high levels of fiber, biotin, vitamin K, vitamin B6, vitamin C, thiamin, and potassium.

POTATOES

The potato, Solanum tuberosum, is grown for its tubers. The leaves and stem contain a natural toxin called solanine and should not be eaten. If exposed to light, potatoes themselves can turn green, indicating the presence of solanine. In this case, it’s best to peel them to remove any green tissue along with any sprouts.

Greening, aka chitting, potatoes is the process by which you can get your potato “seeds” off to an early start and can shorten the

time to harvest by up to two weeks. It isn’t, however, necessary for main season (summer) plantings. You’ve undoubtedly accidentally greened potatoes by leaving them out on the counter too long. To properly and purposefully green your potatoes, place them in a single layer on a tray with the eyes facing up—the eyes are where new shoots will emerge. The tray can then be set out in a cool, frost-free area in the light, out of direct sun. Greening your potatoes should begin early in the year depending on your climate zone. Give them a couple months before the last frost date to green (late January in mild climates and late February in colder areas). They can then be planted, before the last frost is expected, so that the first shoots emerge into a frost-free spring. Potatoes can be planted, greened or not, throughout the spring. If you have limited space, they are also suitable for container gardening.

An open, sunny spot is the best place to plant your potatoes. Give them plenty of room to grow, about a foot between each planting, as the plants grow rather large. Loosen the ground and plant the potatoes about four inches deep. They prefer soils on the acidic side, so do not add lime. No fertilizers or manures should be added directly to prevent scabbing and blight. After you’ve planted, you can draw up more soil to form a low mound. When the shoots are eight to 10 inches long, mound up more soil around them, leaving the uppermost three to five inches exposed. “Hilling” like this encourages tuber production. Continue to hill your potatoes until the foliage is roughly two feet across. To feed your crop, side-dress the hills with an organic fertilizer.

When the first flowers open above the lush foliage, your early potatoes are ready to harvest. If you want full-sized potatoes or are growing them for overwinter storage, leave them in the ground until their greenery begins to wither.

In subsequent years, remember this: Do not plant potatoes in the same place two years in a row to prevent blight. And if your tomato plants had blight, avoid that location for your potatoes as well, as the plants are close relatives and can be afflicted by the same fungus.

There are many potato varieties, each unique in flavor and texture. Finding a few suitable for your backyard may require some experimentation. “New” potatoes are merely immature, usually early varieties. Fingerlings are long, finger-shaped potatoes. Different varieties are suitable for different dishes, whether for boiling, frying, baking, or making salads. And certain varieties have better storage potential than others. Stored properly—in crates, vented boxes, or mesh bags, at around 40 degrees Fahrenheit with 95 percent relative humidity—many varieties will last five months or longer.

Speaking of storage, the tuber, as with all bulbs, is a food storage system for the plant. When we eat the starchy interior of the potato, we’re not actually eating the most nutritious part of the tuber. Its fibrous skin and the layer directly beneath it are packed with vitamins B6 and C, niacin, potassium, iron, magnesium, and pantothenic acid. Baking or roasting potatoes is a much healthier way of cooking them than frying. Find some of my favorite potato recipes on pages 93, 124, and 132.

LARS BLANKERS

CARROT-BANANA MUFFINS

The paleo (or primal) approach to eating aims to replicate the diet of our huntergatherer ancestors: lots of vegetables and moderate amounts of meat, fish, and eggs, along with fruit and small portions of nuts—but little or no grains or dairy. These muffins, which are low in carbohydrates compared to standard versions, fill the bill.

INGREDIENTS

2 cups almond flour (also called almond meal)

2 teaspoons baking soda

1/2 teaspoon salt

1 tablespoon ground cinnamon

1/2 cup shredded unsweetened coconut

3 large eggs

3 bananas, mashed

INSTRUCTIONS

1. Preheat the oven to 325°F.

1/2 cup (8 tablespoons) unsalted butter

2 tablespoons raw honey

1 teaspoon apple cider vinegar

1 1/4 cups pitted and chopped dates

2 medium carrots, shredded

3/4 chopped walnuts

2. Lightly oil a 12-cup muffin pan with organic, unrefined, cold-pressed avocado oil or line with paper liners.

2. In a large bowl, mix together the almond flour, baking soda, salt, cinnamon, and coconut. In another bowl, whisk the eggs, bananas, butter, honey, and vinegar. Stir the wet ingredients into the dry ones. Fold in the dates, carrots, and walnuts. Divide the batter among the muffin cups.

3. Bake for 40 minutes, until golden brown or a skewer inserted into the center of a muffin comes out clean. (Since there’s no actual flour, the muffins will not rise significantly.) Cool in the pan on a wire rack for 5 minutes, then turn out the muffins onto the rack and let cool to warm or room temperature.

Pickled vegetables are wonderful because they can be prepared in advance and keep well in the refrigerator. These pickled carrots are like an Italian antipasto. In fact, they can be used as a vegetable, salad, or appetizer. If you like the recipe, try the same pickling marinade for other vegetables like zucchini or cauliflower.

INGREDIENTS

3 cloves garlic, minced

1 tablespoon onion, coarsely chopped

3 tablespoons extra-virgin olive oil

1/4 cup wine vinegar

1/2 teaspoon dry mustard powder

INSTRUCTIONS

1 tablespoon whole mixed pickling spices, tied in cheesecloth

Salt and black pepper, to taste

1 pound carrots, peeled and cut into matchsticks

1 small onion, thinly sliced

1. Sauté the garlic and chopped onion in the olive oil in a skillet until just tender, about 5 minutes.

2. Stir in the wine vinegar, dry mustard, pickling spices, salt, pepper, and carrots. Cover and simmer for 5 minutes. The carrots should still be crunchy. Remove from heat.

3. Remove the cheesecloth with the spices. Transfer the carrot mixture to a shallow dish. Top with the thinly sliced onion. Cover and refrigerate until served, stirring occasionally.

BRAISED RED CABBAGE

Red cabbage is just like green cabbage in taste and texture, but with the added benefit of powerful antioxidants called anthocyanins that give the redhead of the vegetable world its distinctive color. Red cabbage is also one of the cruciferous family of vegetables; all are rich in fiber, vitamins (most notably vitamin C), minerals like potassium and calcium, and cancer-fighting compounds called indoles. (Other cruciferous vegetables include Brussels sprouts, broccoli, kale, and chard—all are delicious.) Be prepared when cooking red cabbage for the color to “bleed” into the other ingredients. The acidic vinegar and wine in this dish keep the cabbage a beautiful purple color. Without the acid, the cabbage will turn blue. This dish is a taste sensation and makes a great side dish with salmon or as a warm appetizer salad.

INGREDIENTS

1 tablespoon extra-virgin olive oil

1 large yellow onion, chopped

2 large carrots, peeled and sliced

1 large head red cabbage, cored and sliced 1/4-inch thick

1 large green apple, peeled, cored, and diced

3 large cloves garlic, pressed

INSTRUCTIONS

1 bay leaf

1/4 teaspoon ground cloves

1 1/2 cups dry red wine

1/4 cup red wine vinegar

2 tablespoons light-brown sugar

1 cup peeled chestnuts (optional)

Salt, to taste

1. In a large pot, heat the olive oil. Add the onion and carrots and sauté over medium heat until onion is translucent.

2. Add the cabbage and apple and mix well, then add salt to taste, the garlic, the bay leaf, cloves, wine, vinegar, and sugar.

3. Bring to a low boil, cover, and cook for about 1 hour.

4. Remove bay leaf and correct seasoning to taste. You may also add the peeled chestnuts to cook in the braising liquid.

ROASTED ROOT VEGETABLES

Root vegetables (with the exception of potatoes and carrots) are some of the most overlooked and underappreciated foodstuffs around. But these nutritional storehouses are hidden treasures worthy of your notice. Not only are they available in winter when other vegetables are hard to find, but they are also very inexpensive. Experiment with turnips, rutabagas, beets, and parsnips, and learn what they have to offer in taste and versatility. Rutabaga (also known as swede) is an accidental vegetable—the result of a chance hybridization of turnips and cabbage. Like carrots, they’re low in sodium and high in vitamin C. The flavor of all root vegetables will be enhanced by selecting fresh, firm produce (preferably organically grown) and storing it carefully. Turnips and potatoes should be stored in a cool, dark place out of the refrigerator. The rest of these roots will keep well in the refrigerator for at least a week.

INGREDIENTS

2 pounds root vegetables (use potatoes, sweet potatoes, carrots, parsnips, turnips, rutabagas, beets), peeled and cut into 1-inch pieces

1 medium onion, peeled and cut into 1/3-inch wedges

1 tablespoon extra-virgin olive oil

INSTRUCTIONS

Salt, to taste

1 head garlic, separated into cloves and peeled

Chopped fresh herbs like rosemary, or balsamic vinegar (optional)

1. Heat oven to 400°F. Place the root vegetables and onion in a roasting pan.

2. Toss the vegetables with the olive oil and salt to taste. Do not crowd the vegetables.

3. Roast the mixture for a total of 45-50 minutes, stirring every 15 minutes. After 30 minutes, scatter the garlic cloves in with the vegetables. Continue stirring every 15 minutes until the vegetables are tender and evenly browned.

4. Before serving, add a sprinkling of fresh chopped herbs or balsamic vinegar, if you like, for additional flavor.

MASHED POTATOES AND PARSNIPS

Mashed potatoes make a hearty, honest dish. It has sometimes been referred to as comfort food because it evokes memories of both big, special-occasion dinners and the simple, family dinner intended for no other reason than to share a good meal. This version of mashed potatoes tastes good because it’s dense with the mildly sweet flavor of parsnips and just enough butter to please, but without the extra calories you usually find in mashed potatoes.

INGREDIENTS

8 medium red or white new potatoes (see tip below), washed and cubed

4 parsnips, peeled and cubed

1 cup milk

3 tablespoons butter

INSTRUCTIONS

1 tablespoon chopped parsley

Dash of cayenne pepper

Several grindings of black pepper

1 teaspoon salt

1. Put the potatoes and parsnips in a large pot with water, making sure that the water completely covers them. Bring to a boil, lower the heat to medium, then cover and simmer for 20-30 minutes, stirring occasionally with a spoon. Test the tenderness of the potatoes with a fork; they should pierce easily and be tender, yet firm.

2. Drain any remaining liquid and mash the potatoes with a potato masher until there are no visible lumps. Add the milk and butter and continue to mash until the potatoes are smooth and creamy. Stir in the parsley, cayenne pepper, black pepper, and salt, and beat thoroughly with a wooden spoon until all the seasonings are completely mixed in. Cover and serve warm.

Tip: Red or white new potatoes have softer, thinner skins and can be mashed with the skins to preserve all the nutrients they offer. However, you might want to peel potatoes such as Idahoes or other baking potatoes because of their thicker, tougher skins.

VEGETABLE STOCK

Vegetable dishes are greatly improved by using a vegetable stock instead of water. Use it as a gravy base or soup stock, or any time you’d otherwise use a broth. It is convenient to make stocks and freeze them in batches for later use.

INGREDIENTS

2 medium leeks

4 onions

6 carrots

3 stalks celery

1 small bunch parsley stems

INSTRUCTIONS

1 tablespoon extra-virgin olive oil

2 teaspoons large-leaf marjoram

1/2 teaspoon dried thyme

3 Turkish bay leaves (or 1/2 California bay leaf)

1 1/2 gallons cold purified water

1. Chop the leeks (which have been trimmed and well washed to remove any interior dirt; use white and light green parts only), onions, carrots, celery, and parsley.

2. Heat the olive oil in a large pot, add the vegetables, and stir-fry to brown lightly. Add 1 1/2 gallons of cold water. Also add the marjoram, thyme, and bay leaves.

3. Bring to a boil, reduce heat and simmer, partly covered, for 1 hour.

4. Strain the stock through a fine sieve or a cheesecloth-lined colander. Press or squeeze the vegetables to extract their liquid. Discard the vegetables and cool, chill, or freeze the stock.

SPICY CARROT SOUP

Carrots aren’t just for rabbits: These inexpensive root vegetables are a versatile, delicious, and nutritious addition to your diet. They’re an excellent source of antioxidant compounds such as betacarotene, a pigment important for healthy vision. Carrots also provide high levels of biotin, vitamin K, vitamin B6, vitamin C, thiamin, and potassium, as well as a significant amount of dietary fiber. Start a new year of healthy eating off right with this tasty, easy-to-make soup.

INGREDIENTS

1 1/2 pounds carrots (about 5 large), peeled and sliced

4 cups Vegetable Stock (page 125) or store-bought vegetable broth

2 cups water

1 tablespoon organic, unrefined, coldpressed avocado oil

1 large onion, chopped

INSTRUCTIONS

Salt

1/4 cup fresh gingerroot, peeled, grated, and chopped

3 cloves garlic, mashed and allowed to sit for 10 minutes

2 tablespoons curry powder, or more to taste

2/3 cup raw cashews

Cilantro or scallions, chopped, for garnish

1. Place carrots in a large pot with the vegetable broth and water. Bring to a boil then lower heat, cover, and simmer until carrots are tender, about 30 minutes.

2. Heat the oil in a skillet, add onions and a little salt, and cook, stirring frequently, over medium heat until the onions are transparent. Add the ginger and garlic and continue cooking, adding a little water if necessary to prevent sticking. Add 2 tablespoons curry powder, or more to taste, and cook, stirring, for 3 minutes. Remove from heat and add this mixture to the carrots and broth. Simmer for 5 minutes.

3. Purée the soup in batches in a blender or food processor and return to the pot, or use an immersion blender directly in the pot. (You may want to strain it to remove any ginger fibers.)

4. Meanwhile, grind the cashews fine in a blender and blend with 1 cup water to make a rich cashew milk. Add the milk to the soup and adjust seasoning. Return to a simmer.

5. Serve immediately or chilled with a cilantro or scallion garnish.

GINGER-CARROT SOUP

Usually found in tropical gardens, gingerroot—which is actually an underground stem, or rhizome— sprouts large pink and orange flowers that look as if they’ve been carved out of wax. Although they are a much more common sight in home gardens, carrots (a member of the parsley family) aren’t given to such showy blooms. Nevertheless, carrots pack a nutritional punch as impressive as any ginger blossom. Put the two roots together and you’ve got one of the most delicious flavor combinations I know of. Buy smooth ginger pieces (wrinkled ones are old and dry) and peel the skin away. Ginger is a wonderful digestive aid that strengthens the lining of the upper gastrointestinal tract, protecting against ulcers and parasites. The carotenes from carrots fortify the immune system and help maintain healthy skin and hair.

INGREDIENTS

2 teaspoons organic, unrefined, coldpressed avocado oil

1 medium onion, chopped

3 tablespoons finely chopped fresh gingerroot

3 cups carrots, chopped

1 medium potato, peeled and chopped

8 cups Vegetable Stock (page 125) or store-bought vegetable broth

INSTRUCTIONS

Salt, to taste

Dash of dry sherry

Dash of nutmeg

Chopped fresh parsley or cilantro (optional)

1. Heat the avocado oil in a large pot, add the onion and ginger, and sauté, stirring, just until the onion is translucent.

2. Add the carrots, potato, and vegetable stock. Bring to a boil, cover, reduce heat and boil gently until the vegetables are tender, about 30-45 minutes.

3. Purée the soup in batches in a blender or food processor.

4. Add salt to taste and flavor with the sherry and nutmeg. Serve plain or garnished with chopped fresh parsley or cilantro.

FIVE-SPICE WINTER SQUASH SOUP

SERVES 4-6

Chinese five-spice powder is a prepared mixture of ground spices, most commonly star anise, cinnamon, cloves, toasted fennel seeds, and toasted Sichuan peppercorns. Some versions add ginger, nutmeg, or orange peel or use black peppercorns in place of the Sichuan variety. In Chinese restaurants, five-spice powder is mostly used in rubs for meats and seafood. It also adds warm flavor notes to marinades and sauces. Here, a mere ½ teaspoon of the powder gives distinctive depth of character to this nutrient-rich soup with the subtle sweetness of butternut squash, pear, and a touch of maple syrup.

INGREDIENTS

1 tablespoon organic, unrefined, cold-pressed avocado oil

1 pound butternut squash, peeled, seeded, and cut into ½-inch pieces

1 Asian (or russet) pear, peeled, cored, and roughly chopped

3 large shallots, chopped

2 garlic cloves, pressed and allowed to sit for 10 minutes

4 scallions, finely sliced (keep white and light green parts separate)

INSTRUCTIONS

1 tablespoon dry sherry

2 teaspoons grade B maple syrup

½ teaspoon Chinese five-spice powder

Sea Salt and freshly ground black pepper, to taste

4 cups Vegetable Stock (page 125) or storebought vegetable broth

Sriracha or other hot sauce

1. Heat the oil in a soup pot over medium-high heat. Add the squash and sauté until golden, about 6 minutes.

2. Add the pear, shallots, garlic, and white parts of the scallions and continue cooking until the shallots are translucent, about 2 minutes.

3. Stir in the sherry, maple syrup, five-spice powder, salt, and pepper and cook for a minute or two. Add the broth, raise the heat to high, and bring the soup to a boil. Reduce the heat to medium-low, partially cover the pot, and cook at a low boil for 8 to 10 minutes or until the squash is tender.

4. Purée the soup in a blender or with an immersion blender. Taste and adjust with salt or maple syrup, if necessary. Serve garnished with the green parts of the scallions and a dash of Sriracha sauce, to taste.

TUSCAN BEAN SOUP WITH FARRO AND SWISS CHARD

This version of a classic main-dish soup from Tuscany makes use of canned white beans to save time. You can use Tuscan kale in place of chard if you wish. I like to serve this with extra grated Parmesan and red pepper flakes on the side as well as a cruet of very flavorful olive oil for guests to drizzle over the soup.

INGREDIENTS

3 tablespoons extra-virgin olive oil

1 onion, diced

½ teaspoon plus a pinch of sea salt

4 cloves garlic, pressed and allowed to sit for 10 minutes

Generous pinch of crushed red pepper flakes

3 tablespoons tomato paste

½ bunch Swiss chard, stems removed and chopped into bite-size pieces, leaves torn into bite-size pieces

1 tablespoon minced fresh thyme or 1 teaspoon dried thyme

1 teaspoon minced fresh rosemary or ¼ teaspoon dried rosemary

INSTRUCTIONS

1 Turkish bay leaf or 1/3 of a California bay leaf

1 (14 1/2-ounce) can diced tomatoes, drained and juices reserved

8 cups Vegetable Stock (page 125) or storebought vegetable broth

¾ cup cooked farro

1 (15-ounce) can cannellini or great northern beans, rinsed and drained

2 tablespoons chopped fresh flat-leaf parsley leaves

1 tablespoon chopped fresh oregano

1 teaspoon lemon juice

Freshly ground black pepper

Shaved Parmesan cheese

1. Heat the olive oil in a soup pot over medium heat. Add the onion and a pinch of salt and sauté until the onions are golden, about 4 minutes. Add the garlic and red pepper flakes and sauté for another 30 seconds. Push the onions and garlic to the side and sauté the tomato paste for about 1 minute. Add the chard stems, thyme, rosemary, and bay leaf, stirring to combine.

2. Pour in the reserved tomato juice to deglaze the pot and cook until the liquid is reduced by half, about 2 minutes. Add the diced tomatoes, stock, and remaining ½ teaspoon salt. Increase the heat to high and bring to a boil.

3. Reduce the heat to medium-low and add the farro and beans. Cook for another 3 minutes, until the beans and farro are heated through.

4. Stir in the chard leaves, parsley, oregano, and lemon juice. Adjust the seasoning with black pepper and another pinch or two of salt, if needed, and garnish each bowl with a generous shaving of Parmesan cheese.

BEET AND CARROT BORSCHT

SERVES 4-6

Borscht, which has its roots in Russian and Eastern European cuisines, is traditionally made with shredded beets and cabbage in beef broth. This chunky vegetarian take is full of flavor surprises, including the antiinflammatory spices cumin, coriander, and caraway.

INGREDIENTS

3 tablespoons extra-virgin olive oil

2 medium onions, diced

¾ teaspoon plus a pinch of sea salt

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon caraway seeds

Pinch of crushed red pepper flakes

INSTRUCTIONS

3 beets, peeled and cut into ½-inch dice

2 large carrots, peeled and cut into ½-inch dice

6 cups Vegetable Stock (page 125) or store-bought vegetable broth

1 tablespoon lemon juice

6 teaspoons plain yogurt

¼ cup chopped fresh dill

1. Heat the olive oil in a soup pot over medium heat, then add the onions and a pinch of salt. Sauté until the onions start to turn golden, about 4 minutes. Stir in the cumin, coriander, caraway, and red pepper flakes and sauté until well combined.

2. Add the beets and carrots and another ¼ teaspoon of salt, then stir and cook for about a minute. Add the broth and the remaining salt. Bring to a boil, then reduce the heat to medium, cover, and simmer until the beets and carrots are tender, about 20 to 25 minutes. Add the lemon juice, and adjust the seasoning, if necessary.

3. To serve, garnish each bowl with a teaspoon of yogurt and a sprinkle of dill.

ROASTED BEETS IN AGRODOLCE

A delightful blending of sharp, peppery arugula leaves, slightly sweet roasted beets, and meaty pistachios results in a salad that can serve as a meal. The term “agrodolce” usually refers to a traditional Italian sweet-and-sour sauce. Add classic Asian spices and Mediterranean olive oil and vinegar, and you’ve got a multicultural taste sensation that the whole family will enjoy. Beets contain phytonutrients called betalains that are potent antioxidants and anti-inflammatories. Compounds in beets have slowed tumor growth in laboratory studies, but further tests are needed to confirm anticancer benefits in humans.

INGREDIENTS

10 medium sized beets, stems removed

1/2 cup extra-virgin olive oil

1/4 cup honey (substitute maple or glucose syrup for vegan recipe)

2 tablespoons red chili garlic puree

INSTRUCTIONS

1/4 cup red wine vinegar

3 cups arugula leaves

2 teaspoons pistachio nuts

Salt and pepper, to taste

1. Drizzle oil on beets and toss to coat, adding salt and pepper to cover.

2. Place on sheet pan in a 325°F oven for 60-75 minutes or until easily pierced with a paring knife.

3. Remove and allow to cool for 20 minutes. Using a paring knife, remove the skins of the beets, cut the beets into bite sized pieces.

4. Mix together the honey, red chili, garlic sauce, and red wine vinegar in a small bowl. Add the olive oil to finish the marinade, season to taste with salt and pepper.

5. In a larger bowl, combine the beet pieces with the marinade, tossing well. Reserve to marinate up to 6 hours.

6. When ready to serve, toss the arugula leaves in with the beets. Place on a serving plate and top with nuts.

VEGETARIAN SHEPHERD’S PIE

SERVES 6

Traditional shepherd’s pie is usually made with ground meat and white potatoes. This one has sweet potatoes mixed in. The curried lentil filling is sandwiched between two layers of creamy potato filling that are sitting on a crouton crust, which is baked on top of sweet zucchini. The heart-protective phytochemical content of potatoes is comparable to that of vegetables such as broccoli and spinach. Lentils, rich in cholesterol-lowering fiber, are another heart-healthy choice. They contain folate, a vitamin that helps to convert homocysteine (an amino acid that in high concentrations has been associated with an increased risk of blood clotting, heart attack, and stroke) into other, benign molecules. Serve this as an entrée with a simple chopped tomato salad.

INGREDIENTS

2 medium or large sweet potatoes, peeled and cubed

6 medium or large white potatoes, peeled and cubed

1 tablespoon extra-virgin olive oil

1 tablespoon Italian seasoning

1 tablespoon Cajun seasoning

CURRIED LENTIL FILLING

3 1/4 cups purified water

1 bay leaf

1 cup lentils

2 teaspoons Cajun seasoning

1 cup sliced onions

2 cloves garlic

1 cup sliced shiitake or button mushrooms

1/2 cup broccoli florets

1/2 cup yellow or red bell pepper

1 tablespoon extra-virgin olive oil

2/3 cup nutritional yeast

1 teaspoon curry powder

1 teaspoon salt

1 tablespoon cornstarch

1 zucchini, cut in rounds (about 2 cups)

1 cup bread crumbs or premade croutons

GARNISH

1/2 cup thinly sliced scallions or green onion

INSTRUCTIONS

1. Preheat oven to 350°F.

2. Bring a large pot of water to a boil. Drop the cubed sweet and white potatoes into the water and simmer for 45 minutes. They should be easily pierced with a fork.

3. Strain the potatoes, reserving 2 cups of the water. Pour 1 cup of the water back into the pot and mash the potatoes using a potato masher or a large fork.

4. Add the olive oil, Italian seasoning, and Cajun seasoning and mash again until seasonings are completely blended into the potatoes.

5. Meanwhile, cook the lentils: Bring 3 cups of the water to a boil. Add the bay leaf, lentils, and Cajun seasoning and cook for 45 minutes. Remove from heat when completely cooked and let cool briefly. Drain off any liquid.

6. Sauté the onions, garlic, mushrooms, broccoli, and bell peppers in the olive oil in a large saucepan until the onions are transparent and limp, about 4 minutes.

7. Add the reserved cup of potato water, nutritional yeast, salt, and curry powder and stir until everything is blended in. Add to the cooked lentils.

8. Dissolve the cornstarch in the remaining 1/4 cup water and stir it into the lentil and vegetable mixture. Continue to cook for 3 more minutes, until the sauce thickens. Remove from heat.

9. Line the bottom of a casserole dish with the zucchini rounds. Sprinkle half of the bread crumbs or croutons on top of the zucchini.

10. Spoon out 4 cups of the mashed potatoes and spread across the zucchini rounds.

11. Spoon out 2 cups of the curried lentils and spread on top of the potatoes.

12. Spoon the remainder of the mashed potatoes and smooth them out on top. Sprinkle the rest of the bread crumbs and the scallions or green onion on top.

13. Bake for 50 minutes. Let cool for 15 minutes before cutting and serving.

Tip: Nutritional yeast is high in B vitamins, and it is often sprinkled over various foods for added flavor. You can find it in health-food stores.

SWEET POTATO BARS

These bars remind me of the lemon bars I used to make as a kid, probably because this is a treat any youngster would like. Thankfully, this recipe is a little more healthful, with a nutty, gluten-free crust and a filling based on nutritionally outstanding sweet potatoes, which are loaded with antioxidants and can help regulate blood sugar levels. These bars are so nutrient dense that a small portion will leave you completely satiated, and the flavors are so delightful that you’ll be blissfully aware of every bite.

—Courtesy of Rebecca Katz

INGREDIENTS

CRUST

3/4 cup rolled oats

1/4 cup teff flour or brown rice flour

1/4 cup shelled unsalted pistachios

1/4 cup pecans

1/2 teaspoon ground cinnamon

1/2 teaspoon grated orange zest

1/4 teaspoon sea salt

2 tablespoons Grade B maple syrup

2 tablespoons extra-virgin olive oil

INSTRUCTIONS

1. To make the crust, preheat the oven to 375°F.

2. Lightly oil an 8-inch square baking pan.

FILLING

1 pound orange-fleshed sweet potatoes, such as garnet yams, baked until tender

2 organic eggs, beaten

1/3 cup organic plain yogurt

3 tablespoons Grade B maple syrup

1/2 teaspoon grated orange zest

1/2 teaspoon ground cardamom

1/2 teaspoon ground ginger

Freshly grated nutmeg, for dusting

3. Put the oats, teff flour, pistachios, pecans, cinnamon, orange zest, and salt in a food processor and pulse until the texture resembles coarse cornmeal.

4. Add the maple syrup and olive oil and pulse until the ingredients are evenly combined but the mixture is still crumbly looking.

5. Transfer the mixture to the prepared pan and press it evenly and firmly into the bottom of the pan. No need to clean out the food processor.

6. Bake for about 15 minutes, until set.

Keep the oven on. Meanwhile, make the filling:

1. Scoop the sweet potato flesh into a bowl and mash it.

2. Put 1 1/2 cups of the mashed sweet potatoes in the food processor (reserve any leftovers for another use). Add the eggs, yogurt, maple syrup, orange zest, cardamom, and ginger and process until smooth.

3. To assemble and bake the bars, pour the filling over the crust and smooth the top with a spatula. Sprinkle with nutmeg.

4. Bake for about 25 minutes, until the filling is set and just beginning to pull from the sides of pan.

5. Let cool completely on a wire rack, then cover and refrigerate for at least 2 hours before cutting into 16 squares. Store in an airtight container in the refrigerator for up to 4 days or tightly wrapped in the freezer for up to 2 months.

Tip: You can bake the sweet potatoes in advance and store them in the refrigerator for up to 3 days.

SQUASH PIE

The glowing colors and the smooth texture of cooked winter squash are evocative of winter feasts, home, and the holidays. These sturdy gourds have been around since long before the Pilgrims shared their first Thanksgiving with Native Americans. Squash is believed to have been eaten as long ago as 5,500 BC.

The winter squash family boasts a bewildering number of varieties, from acorn to Hubbard, the most recognizable of which is probably the pumpkin. But despite great differences in shape, size, and the external color of their hard skins, most can be treated the same in the kitchen—baked, puréed, or as a component of soups and stews. Perhaps best of all is the rich nutritional value they have in common. Betacarotene, potassium, and fiber are just some of their most notable assets. With a nutty and often sweet taste and a smooth texture, winter squash is good and good for you.

INGREDIENTS

1 recipe for Easy Pie Crust (two 9-inch crusts)

1/2 cup raw cashew pieces

1 cup water

4 1/2 tablespoons cornstarch or arrowroot powder

6 cups cooked puréed winter squash (buttercup, banana, or Hubbard)

1/2 cup white sugar

INSTRUCTIONS

1. Preheat oven to 400°F.

1/2 cup light brown sugar, packed

4 tablespoons brandy

1 1/2 teaspoons cinnamon

3/4 teaspoon powdered ginger

1/2 teaspoon ground cloves

3/4 cup walnuts, chopped

2. In a blender, grind the cashew pieces until very fine. Add the water and blend on high speed for 2 minutes. Add the cornstarch or arrowroot powder and blend on low speed for 30 seconds.

3. In a large mixing bowl, combine the squash purée, sugars, brandy, and spices.

4. Add the cashew mixture to the squash and mix well.

5. Divide the pie filling equally between the two pie crusts. Top with the chopped walnuts. Bake the pies for 50-60 minutes until lightly browned, cracked, and well-set.

7. Remove the pies from the oven, cool, then refrigerate overnight to allow filling to firm up. Serve cool or at room temperature.

EASY PIE CRUST

MAKES 2 (9-INCH) CRUSTS

This pie crust has far less fat than common versions and is quick to make and delicious to eat! Maple syrup is a good source of manganese, a trace mineral that is an essential enzyme cofactor, and important component of energy production and disarming free radicals.

INGREDIENTS

1 package (approximately 1/3 pound) natural graham crackers

2 1/2 tablespoons maple syrup

INSTRUCTIONS

1. Pulverize the graham crackers in a food processor.

2 tablespoons sesame tahini

1 1/2 teaspoons water

2. Add the remaining ingredients and process until well-blended.

3. Press half of mixture into a 9-inch pie pan, firming it well.

4. If an unbaked filling is to be used, bake the crust in an oven heated to 350°F for 20-30 minutes until lightly browned. Otherwise, add the filling and bake the pie as directed.

CREDITS

Beet and Carrot Borscht, p. 130

Better-Than-An-Apple-A-Day Cake, p. 109

Energizing Green Tonic, p. 34

Five-Spice Winter Squash Soup, p. 128

Grilled Figs With Vanilla-Scented Mascarpone, p. 79

Mixed Radish Salad, p. 41

Purple Peruvian Potato and Zucchini Pancakes, p. 93

Quinoa With Dates, Olives, Arugula, and Spearmint, p. 74

Roasted Salmon Topped With Sake-Glazed Shiitake, p. 107

Shrimp Summer Rolls With Spearmint and Basil, p. 57

Spring Green Soup, p. 35

Thai Egg Salad With Sugar Snap Peas, p. 43

Tuscan Bean Soup With Farro and Swiss Chard, p. 129

Vegetable Frittata With Feta and Dill, p. 33

Warm Mushroom Salad, p. 72

Excerpted from Fast Food, Good Food, copyright © 2015 by Dr. Andrew Weil. Photography courtesy of Ditte Isager. Used with permission of Little, Brown and Company, New York. All rights reserved.

Azuki, Tempeh, and Corn Chili, p. 77

Braised Broccoli With Orange and Parmesan, p. 97

Curried Cauliflower Soup, p. 103

French Bean Salad With Vegetarian Caesar Dressing, p. 70

Medicine Man, p. 64

Oven-Roasted Tomatoes, p. 56

Quinoa Tabbouleh, p. 44

Scallops With Kale Pesto, p. 45

Stir-Fried Brussels Sprouts With Umami Sauce, p. 95

Stir-Fried Eggplant With Honey, Turmeric, and Soy, p. 60

Tofu Curry With Cauliflower, Rice Noodles, and Cashews, p. 76

Tomato Carpaccio, p. 59

Excerpted from True Food: Seasonable, Sustainable, Simple, Pure, copyright © 2012 by Dr. Andrew Weil. Photography courtesy of Ditte Isager. Used with permission of Little, Brown and Company, New York. All rights reserved.

Asparagus, Arugula, and Hazelnuts, p. 37

Frittata With Leeks and Tomatoes, p. 62

Spa In a Pitcher, p. 63

Strawberry, Fennel, and Arugula Salad, p. 38

Sweet Potato Bars, p. 134

Courtesy of Rebecca Katz

Brown Rice Soup With Asparagus, p. 36

Chili, Cilantro Cornbread Muffins, p. 27

Cilantro Walnut Pesto, p. 26

Cold Cucumber Soup, p. 65

Mashed Potatoes and Parsnips, p. 124

Mediterranean Stuffed Grape Leaves, p. 29

Peach and Blueberry Cobbler, p. 78

Stuffed Mushroom Caps with Couscous, p. 92

Tomato, Corn, and Basil Soup, p. 67

Vegetarian Shepherd’s Pie, p. 132

Excerpted from The Healthy Kitchen: Recipes for a Better Body, Life, and Spirit by Dr. Andrew Weil and Rosie Daley, copyright © 2002 by Andrew Weil, M.D., and Rosie Daley. Photographs copyright © 2002 by Sang An, Amy Haskell, and Eric Studer, and © 1997 by Bethany Jensen. Used by permission of Alfred A. Knopf, an imprint of the Knopf Doubleday Publishing Group, a division of Penguin Random House LLC. All rights reserved.

Autumn Ingredient Salad, p. 105

Carrot-Banana Muffins, p. 120

Heirloom Tomato Gazpacho, p. 66

Herb Vinaigrette, p. 40

Roasted Beets in Agrodolce, p. 131

Tuscan Kale Salad, p. 104

Watermelon and Heirloom Tomato Salad, p. 68

Courtesy of True Food Kitchen Restaurants

Spicy Garlic Broccoli With Pine Nuts, p. 98

Vegetarian Kung Pao With Broccoli and Peanuts, p. 108

Courtesy of Nina Simonds and Dr. Andrew Weil

All other recipes courtesy of www.drweil.com. All rights reserved.

Dr. Weil images courtesy of www.drweil.com and Robert Smith, photographer. All rights reserved.

Amyotrophic lateral sclerosis (ALS), 11

Anticancer foods, 38, 52, 55, 61, 68, 82, 84, 86-88, 94, 106, 116, 122, 131

Apples, 34, 113, 122

Better-Than-An-Apple-A-Day Cake, 109

Arugula, 41, 44, 51, 131

Asparagus, Arugula, and Hazelnuts, 37

Quinoa With Dates, Olives, Arugula, and Spearmint, 74

Strawberry, Fennel, and Arugula Salad, 38-39

Asparagus, 51

Asparagus, Arugula, and Hazelnuts, 37

Brown Rice Soup With Asparagus, 36

Basil, fresh, 40, 43, 59, 68, 71, 76, 92, 114

Shrimp Summer Rolls With Spearmint and Basil, 57-58

Tomato, Corn, and Basil Soup, 67

Beans, 4, 9, 105, 129

Azuki, Tempeh, and Corn Chili, 77

French Bean Salad With Vegetarian Caesar Dressing, 70-71

Green Beans in Tomato Sauce, 61

growing, Three Sisters planting, 48-49

Beer, as pest control, 53, 55

Beets, 32, 44, 51, 84

Beet and Carrot Borscht, 130 Beet Pesto, 91

Roasted Beets in Agrodolce, 131

Roasted Root Vegetables, 123

Beneficial insects, 18, 50

Beverages, Energizing Green Tonic, 34 Medicine Man, 64

Spa in a Pitcher, 63 Books, recommended, 19, 25, 112

Borscht, Beet and Carrot, 130

Broccoli, 5, 21, 51, 84, 132-133

Braised Broccoli With Orange and Parmesan, 97

Spicy Garlic Broccoli With Pine Nuts, 98

Vegetarian Kung Pao With Broccoli and Peanuts, 108

Brussels sprouts, 51

Autumn Ingredient Salad, 105

growing/harvesting, 21, 86

Hashed Brussels Sprouts, 94

Stir-Fried Brussels Sprouts With Umami Sauce, 95-96

Bt (Bacillus thuringiensis), 86

Cabbage, 21, 75, 84, 86

Braised Red Cabbage, 122 sauerkraut, 116

Cancer/anticancer foods, 10, 12, 38, 52, 55, 61, 68, 82, 84, 86-88, 94, 106, 116, 122, 131

non-Hodgkin’s lymphoma, 12

Canning, 112-113

Cardiovascular health, see heart disease

Carrots, 33, 36, 43, 51-52, 58, 76, 84, 102, 122, 125

Beet and Carrot Borscht, 130

Carrot–Banana Muffins, 120

Ginger–Carrot Soup, 127

growing/harvesting, 25, 117-118

Pickled Carrots, 121

Roasted Root Vegetables, 123

Spicy Carrot Soup, 126 storing, 118

Cauliflower, 21, 84, 121

Autumn Ingredient Salad, 105

Curried Cauliflower Soup, 103

Roasted Cauliflower, 99

Tofu Curry With Cauliflower, Rice Noodles, and Cashews, 76

Chard, see Swiss chard

Chickens, as pest control, 50

Cilantro, 4, 32, 43, 58, 66, 75, 76, 77, 103, 126, 127

Chili, Cilantro Cornbread Muffins, 27-28

Cilantro Walnut Pesto, 26 growing/harvesting, 24

Coconut Black Rice Pudding, 85

Cognitive impairment, 11-12

Companion planting, see Three Sisters planting

Compost/composting, 14, 19, 20-22, 25, 49, 55, 87

compost tea, 22

Container gardening, 13, 23, 53, 55, 119

Contaminants, soil, 19

Corn, 9, 45

Azuki, Tempeh, and Corn Chili, 77 growing, Three Sisters planting, 48-49

Tomato, Corn, and Basil Soup, 67

Cucumbers, 34, 43, 45, 51, 58, 63, 66, 112

Cold Cucumber Soup, 65

Cucumber Raita, 56 growing/harvesting, 5, 53-55 pickles, 116

D

Desserts, 84-85

Better-Than-An-Apple-A-Day Cake, 109

Coconut Black Rice Pudding, 85

Grilled Figs With VanillaScented Mascarpone, 79

Peach and Blueberry Cobbler, 78

Squash Pie, 136-137

Sweet Potato Bars, 134-135

Diatomaceous earth, 50

Digestive system/digestive aids, 23-24, 55, 86, 89, 115, 127

Drying, preservation, 23, 113114

Exercise, gardening as, 10 F

Fermented foods/ fermentation, 55, 113, 115-116

Fertilizers/soil amendments (see also entries for compost, fish emulsion, kelp, and manure),

chemical/synthetic, 18-19

natural, 14-15, 18-19, 24, 53, 86, 119

Fiber, 24, 49, 51, 82, 84, 86, 89, 116, 118, 122, 126, 132, 136

Figs, Grilled Figs With VanillaScented Mascarpone, 79

Fish, 8, 84, 93, 96

Favorite Fish Tacos, 75

Roasted Salmon Topped With Sake-Glazed Shiitake, 107

Tomatoes, 62

Vegetable Frittata With Feta and Dill, 33

Garlic, 32, 40, 43, 44, 52, 58, 61, 67, 68, 69, 71, 75, 77, 84, 91, 92, 95-96, 99, 100, 104, 105, 107, 108, 121, 122, 123, 126, 128, 129, 131, 132-133

Garlic Broth, 101 Garlic Walnut Dip, 90 growing/harvesting, 86-87, 118

Spicy Garlic Broccoli With Pine Nuts, 98 storing, 87, 114

Genetically modified foods (GMOs), 9

Glyphosate, 12

Eggplant, Stir-Fried With Honey, Turmeric, and Soy, 60

Eggs (see also frittata), Thai Egg Salad With Sugar Snap Peas, 43

Fish emulsion, 18-19

Freezing, food preservation, 24, 86, 112-113

Frittata,

Frittata With Leeks and

Grape leaves, Mediterranean Stuffed, 29-30

Green space, 10 Greens, leafy (see also entries for kale, spinach, and Swiss chard), 51, 84

Curried Greens, 32 Hot and Sour Greens, 100 Gut health, see entries for digestive system and microbiome

Heart disease/heart-healthy foods, 11, 32, 51-52, 55, 67, 87, 90, 101, 132

Herbicides, 9, 11-12

Herbs, fresh, (see also entries for basil, cilantro, and mint), 4, 35, 36, 44, 52, 56, 59, 62, 63, 65, 66, 69, 72, 74, 84, 90, 92, 97, 102, 123, 127, 129, 130 growing/harvesting, 23-25, 50

Herb Vinaigrette, 40 preserving, 112-114

Hobbies, health benefits of, 9-10

Hydroponics, 12

Insecticidal soaps, natural, 50, 88

Insecticides, synthetic, 9, 18

Intercropping, 25

Kale, 32, 51, 84, 100

growing/harvesting, 88

Potatoes With Kale, 106

Scallops With Kale Pesto, 45

Tuscan Kale Pesto, 91

Tuscan Kale Salad, 104

Kelp, soil amendment, 4, 18-19, 22

Arugula, and Spearmint, 74

Shrimp Summer Rolls With Spearmint and Basil, 57-58

Mushrooms, 52, 76, 132-133

growing/harvesting, 82-83

Mushroom and Barley Soup, 102

Roasted Salmon Topped With Sake-Glazed Shiitake, 107

Stuffed Mushroom Caps With Couscous, 92

Warm Mushroom Salad, 72

Native plants, 50

Neem, 50, 54, 88

Non-Hodgkin’s lymphoma, 12

synthetic, 8-9, 11-12, 15, 18

Pesto, 113

Beet Pesto, 91

Cilantro Walnut Pesto, 26

Scallops With Kale Pesto, 45

Tuscan Kale Pesto, 91

Pickles/pickling, 55, 113, 115116

Pickled Carrots, 121

Picky eating, children and, 9

Potatoes (see also sweet potatoes), 32, 71, 76, 84, 127

growing/harvesting, 118-119

Mashed Potatoes and Parsnips, 124

Potatoes With Kale, 106

Purple Peruvian Potato and Zucchini Pancakes, 93

freezing, 24, 86, 112-113

storage crops, 48, 114, 118119

Processed food, 8-9

Protein (see also entries for beans, mushrooms, quinoa, tempeh, and tofu), 49, 51-52, 89, 102

Pyrethrum, 50, 54

Quinoa, 51

Quinoa Tabbouleh, 44

Quinoa With Dates, Olives, Arugula, and Spearmint, 74

Radishes, 30

Lycopene, 52, 54-55, 61, 67, 68

Manure, 18-19, 21-22, 25, 86, 119

Microbiome, 18, 115

Mint, 29-30, 35, 38-39, 43, 44, 63, 68, 79, 91, 113-114

growing/harvesting, 23-24

Quinoa With Dates, Olives,

Organic produce, health benefits of, 8, 11-12

Parkinson’s disease, 11

Peach and Blueberry Cobbler, 78

Pesticides, natural, 50, 54, 86

Roasted Root Vegetables, 123

storing, 114, 119

Vegetarian Shepherd’s Pie, 132-133

Preservation, canning, 112-113

drying, 23, 113-114

fermenting, 55, 113, 115-116

growing/harvesting, 5, 24-25

Mixed Radish Salad, 41

Raw foods/raw foods diets, 24, 52, 55, 112

Root vegetables (see also entries for beets, carrots, garlic, potatoes, sweet potatoes, and winter squash), 84, 114, 117

Roasted Root Vegetables, 123

Roundup, see glyphosate

Salad dressings, 39, 41, 43, 51-52, 105

French Bean Salad With Vegetarian Caesar Dressing, 70-71

Herb Vinaigrette, 40

Sesame Salad Dressing, 69

Tomato Red Pepper Salad

Dressing, 68

Salads,

Asparagus, Arugula, and Hazelnuts, 37

Autumn Ingredient Salad, 105

French Bean Salad With Vegetarian Caesar Dressing, 70-71

Mixed Radish Salad, 41

Quinoa Tabbouleh, 44

Quinoa With Dates, Olives, Arugula, and Spearmint, 74

Roasted Beets in Agrodolce, 131

Strawberry, Fennel, and Arugula Salad, 38-39

Thai Egg Salad With Sugar

Snap Peas, 43 tips for building, 51-52

Turkish Spinach Salad, 40

Tuscan Kale Salad, 104

Warm Mushroom Salad, 72

Watermelon and Heirloom

Tomato Salad, 68

Salmon, 51, 84, 93, 122

Roasted Salmon Topped With Sake-Glazed Shiitake, 107 Sauerkraut, 115-116

Scallops With Kale Pesto, 45

Seaweed, soil amendment, see kelp

Sesame Salad Dressing, 69 Shellfish,

Scallops With Kale Pesto, 45

Shrimp Summer Rolls With Spearmint and Basil, 57

Shepherd’s Pie, Vegetarian, 132

Shiitake mushrooms, 72, 76, 102, 132-133

growing/harvesting, 82-83

Quick Shiitake Sauté, 82

Roasted Salmon Topped With Sake-Glazed Shiitake, 107

Shrimp Summer Rolls With Spearmint and Basil, 57

Snap peas, 5

Thai Egg Salad With Sugar Snap Peas, 43

Soaps, as pest control, see insecticidal soaps

Soil health (see also fertilizers), 4, 14-15, 18-19

compost, 14, 19, 20-22, 25, 49, 55, 87

Soups (see also stock), Brown Rice Soup With Asparagus, 36

Cold Cucumber Soup, 65

Curried Cauliflower Soup, 103

Five-Spice Winter Squash Soup, 128

Garlic Broth, 101

Ginger–Carrot Soup, 127

Heirloom Tomato Gazpacho, 66

Mushroom and Barley Soup, 102

Spicy Carrot Soup, 126

Spring Green Soup, 35

Tomato, Corn, and Basil Soup, 67

Tuscan Been Soup With Farro and Swiss Chard, 129

Spinach, 4, 32, 34, 51

growing/harvesting, 24

Spinach Goma Ae, 31

Spring Green Soup, 35

Turkish Spinach Salad, 40

Squash, 9, 77, 85

Autumn Ingredient Salad, 105

Five-Spice Winter Squash Soup, 128

growing, 48-49, 54-55

Squash Pie, 136-137

storing, 114

Stock, Vegetable, 125

Storage bags, produce, 5

Storage crops, 48, 114, 118-119

Strawberry, Fennel, and Arugula Salad, 38-39

Sugar snap peas, see snap peas

Sweet potatoes, 84, 100, 114

Roasted Root Vegetables, 123

Sweet Potato Bars, 134-135

Vegetarian Shepherd’s Pie, 132-133

Swiss chard, 62

growing/harvesting, 88-89

Tuscan Bean Soup With Farro

and Swiss Chard, 129

Tempeh, 51

Azuki, Tempeh, and Corn Chili, 77

Thanksgiving, 84-85

Three Sisters planting, 48-49

Tofu, 51-52, 84

Tofu Curry With Cauliflower, Rice Noodles, and Cashews, 76

Vegetarian Kung Pao With Broccoli and Peanuts, 108

Tomatoes, 32, 40, 45, 51-52, 61, 71, 75, 77, 97, 113, 129

Frittata With Leeks and Tomatoes, 62

growing/harvesting, 5, 12, 53-55, 119

Heirloom Tomato Gazpacho, 66

Oven-Roasted Tomatoes, 56

Tomato Carpaccio, 59

Tomato, Corn, and Basil Soup, 67

Tomato Red Pepper Salad

Dressing, 68

Watermelon and Heirloom

Tomato Salad, 68

Tools, gardening, 15, 20, 87

Tuscan kale, see kale

Urban gardening, 10, 19, 20, 50

Winter squash, 85, 114

Five-Spice Winter Squash Soup, 128

growing/harvesting, 48-49

Squash Pie, 136-137

Zucchini, 33, 71, 77, 121, 132133

growing/harvesting, 55

Purple Peruvian Potato and Zucchini Pancakes, 93

Sesame Salad Dressing, 69

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