Flavors of the Season: A Nourish and Flourish Companion Cookbook

NOURISH Flourish and

Simple, Delicious, and Healthy Recipes

™

Volume 1 • 2020

Presents

FLAVORS OF THE SEASON

Fresh & Fast

SEAFOOD PECANS The Original Supernut

Spice It Up! Vegetarian Recipes

A Veracity Media Group Publication

P HEAL lus THY D TREA OG RECI T PES!

Enjoy!

As we come together to share a meal, let us first remember how it came to us and be thankful to the people who made it possible.

This food was born from the bounty of the Earth, in warm sunlight, rich earth, and cool rain.

May it nourish us, in body and mind, and provide us with the things that are good for living a healthy life.

We are grateful to those who cultivated it, those who harvested it, those who brought it to us, and those who prepared it.

May its consumption bring about the pleasures of friendship, love, and good company.

1 Nourish and Flourish: Flavors of the Season

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FLAVORS

Volume 1 • 2020

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Garden-Fresh Bruschetta Food for Thought: Healthy Soil = Healthy Food ON THE COVER: Grilled Salmon Steak Cedar-Planked Wild Alaska Salmon Crispy Baked Drumsticks with Roasted Tomato Sauce Big Green Egg Hay-Baked Lamb with Roasted Veggies Chef John Cox’s Steelhead Trout Over Wild Fennel Fronds TJ’s Prime Rib Roast Grilled Rack of Lamb with Roasted Vegetables Spice It Up! Roasted Mini Peppers Jalapeño Goat Cheese Cornbread Fried Green Tomatoes with Chèvre and Pineapple Habanero Jam Cooking with Banana Leaves: Salt-Baked Whole Red Snapper Avocado Toast: A Vegan’s Feast The Art of Antipasto Know Your Greens!

Kale and Mint Salad with Toasted Elliot Pecans, Strawberries and Goat Cheese Crispy Baked Kale Chips with Lemon Pepper Grilled Squash, Sweet Peppers, and Cherry Tomatoes with Toasted Pecans and Crumbled Blue Cheese Royal Pig Smoked Chicken Taco Dry BBQ Rub Pulled Berkshire Pork Sandwich Oysters on the Half Shell with Apple Ginger and Shallot Mignonette and Green Tomato Cocktail Sauce Vanilla Cake with Buttercream Flowers The Original Toll House Cookies En Cover joy Bourbon Pecan Pie -to Conte -Cover Old-Fashioned Blueberry Muffins No Ad nt with vertis Strawberry Pizza ing!

Classic Apple Pie Lemon Basil Tea Cake Morgan’s Organic Sweet Potato and Carrot Dog Cookies Doggie Beef Birthday Cake Harvest Chart

A Veracity Media Group Publication • veracitymediagroup.com 3 Nourish and Flourish: Flavors of the Season

21

Grilled Rack of Lamb with Roasted Vegetables

7

Healthy Soil = Healthy Food

25

Roasted Mini Peppers

42

Royal Pig Smoked Chicken Taco

Garden-Fresh Bruschetta Bruschetta is one of the best ways to enjoy the bounty of the warmer months.

Pronounced “broosketta,” this classic Italian appetizer is quick and easy to make.

Ingredients 1 jar of sun-dried tomatoes or a package of dried tomatoes (available in most natural food stores or grocery stores) or 4–6 Roma tomatoes diced small Fresh mozzarella or your favorite cheese 1 clove garlic, minced ¼ cup fresh basil chopped fine or your favorite fresh herbs 2 tablespoons high-quality olive oil 1 tablespoon red wine vinegar Salt and pepper to taste 1 loaf of rustic artisan ciabatta or sourdough bread High-quality olive oil to brush on Method For fresh tomatoes, dice them in small pieces and lightly drain. For oil-packed sun-dried tomatoes, remove from oil and drain. Mix all ingredients and let stand at room temperature for at least 1 hour.

Slice the bread, brush with olive oil, and toast or grill until lightly browned.

Rub each toasted slice of bread with a clove of raw garlic. Top with your favorite cheese, tomato mixture, fresh herbs, or create your own favorite toppings.

Preheat oven or grill to 350°F/121°C. Bake for a few minutes until cheese is warm. Serves 2–4.

5 Nourish and Flourish: Flavors of the Season

FOOD FOR THOUGHT

by Ray Lyn Hixon

Healthy Soil = Healthy Food “The soil is the ‘creative material’ of most of the basic needs of life.

Creation starts with a handful of dust.” ~ Dr. William Albrecht, Ph.D. Soil Scientist, 1888–1974

For many years, the discussion about healthy soil and nutrient-dense foods has been limited to agronomists, nutritionists, scientists, organic farmers, foodies, and others on the fringes of mainstream agriculture. Books and articles about soil health, nutrient-dense foods, and regenerative agriculture are now the hot topics of conversation.

What does that really mean? To date, there’s no universally accepted definition of “regenerative” farming or soil health.

We have talked to many experts in the field, and each has his or her own ideas about what this means. One thing the experts, social media advocates, and scientists agree on is that it is time for agriculture to move beyond “sustainable.”

This practice of giving back what you take just isn’t enough.

After all, a farmer’s largest asset is his ground, the soil he tills and relies on to provide a harvest.

Soil is not just “dirt.” Soil filters our drinking water, for example, and supports the plants that feed, clothe, and shelter us. “Without soil, we’d be hungry, naked, and homeless,” quips Clay Robinson, Ph.D., a New Mexico soil scientist who has taught tens of thousands of school kids about soil in the persona Dr. Dirt. We would also be “breathless,” he adds, “because it’s the plants growing in soil that produce our oxygen.”

Photos © 2019 Nancy Suttles

7 Nourish and Flourish: Flavors of the Season

Let’s take a look at the science of soil.

the nutrients don’t exist in a soil, they

What does the ground beneath our feet have to do with human health? A lot, as it turns out. Just like clean air and pure water, healthy soil is vital to our well-being. On the most basic level, soil supports and nourishes the plants that we eat—and that our livestock eat. Soil filters and purifies much of the water we drink as well.

Healthy soils also play a role in human disease and medicine. Soils teem with microorganisms that have given us many life-saving medications, including the antibiotics streptomycin and cyclosporine—a drug widely used to prevent transplant patients from rejecting their new organs.

Protecting soil from erosion helps reduce the amount of airborne dust we breathe. Another symptom of unhealthy, out-of-balance soil ecosystems is disease. In short, healthy soils = healthy people. And with some 9 billion people expected to inhabit the planet by 2050, maintaining the health of our soils is more important than ever before.

so they’re not available to us when we

f

You’ve heard “you are what you eat.”

In reality it should be said, “you

are what food eats.” In simple

terms, plants eat water, carbon dioxide, and mineral nutrients. When we eat plants, we benefit from the mineral nutrients plants harvest from the

soil (potassium, calcium, magnesium,

and iron, to name a few) and organic compounds (for instance, vitamin C

and beta-carotene) they create. When aren’t available for plants to harvest, harvest and eat the plants.

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Fast, Healthy and Delicious!

Cedar-Planked Wild Alaska Salmon

ON THE COVER:

Grilled Salmon Steak Ingredients 4 salmon steaks (only one serving shown) ¼ cup olive oil Fresh herbs to taste Himalayan pink salt Coarse black pepper ½ teaspoon crushed red chili pepper flakes Method Combine the olive oil with fresh herbs, a dash of Himalayan pink salt, and coarse black pepper to taste.

Heat grill to 400°F to 450°F. Grill the salmon on both sides for 6 to 8 minutes, or until the fish flakes easily with a fork.

Serve with your favorite salad or seasonal vegetables.

Tips for Cedar Planking Fish: • Use untreated cedar cooking planks.

• Soak planks at least 30 minutes to 1 hour before grilling.

• Cook over a medium or medium-low flame to keep from burning.

• Allow ample cooking time—this takes a bit longer than your usual grilled fish.

• Keep a spray bottle filled with water nearby to extinguish flare-ups.

Ingredients 1 untreated cedar plank, large enough to hold 2 portions of fish without them touching 1½ pounds wild Alaskan salmon filet 1 tablespoon olive oil Sea salt and freshly ground pepper ¼ cup fresh-squeezed orange juice ¼ cup fresh-squeezed lemon juice ¼ cup white wine vinegar 1 teaspoon tamari or soy sauce 1 tablespoon maple syrup 1 teaspoon packed brown sugar 3 tablespoons orange marmalade 1 teaspoon minced fresh ginger 1 teaspoon minced garlic Pinch white pepper 3 tablespoons olive oil 1 fresh lime Method In a sink or large roasting pan, soak cedar plank in water at least 30 minutes to 1 hour.

For the glaze: In a small saucepan, combine all ingredients except olive oil. Bring to a boil, reduce heat, and continue cooking at a low boil until mixture has thickened to a syrupy consistency and reduced to about ½ cup.

Remove from heat, whisk in olive oil, and set aside.

For the salmon: If necessary, remove pin bones from salmon. You do not need to remove the skin; the fish will lift easily from the skin once it’s cooked. Brush salmon portions with 1 tablespoon olive oil and sprinkle with salt and pepper.

Preheat grill to a medium flame. If you are cooking on the Big Green Egg, set your EGG for direct cooking at 400°F/204°C. Place the cedar planks on the grid, close the lid of the Big Green Egg or your regular grill, and preheat for 3 minutes. Turn the planks over and remove from grill.

Place fish portions onto board, skin side down. Season with your favorite herbs, spices, and crushed red pepper to taste. Brush each piece of fish generously with the glaze and place planked salmon back on grill. Close lid and cook fish for 10 to 15 minutes, checking periodically. The salmon is done or nearly done when you see the first evidence of white liquid oozing from the fish. This is just coagulated protein, known as albumin, and is harmless and edible.

Serve with grilled rustic bread, cherry tomatoes, and a squeeze of fresh lime or lemon. Serves 2.

Photos by Nancy Suttles

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Grilling on a cedar plank is an old Native American cooking technique that has found its way to home cooks and chefs across America. Whether you’re using the traditional cedar, or woods like alder, hickory, and maple, they add a delicious smoky flavor to any meal.

Crispy Baked Drumsticks with Roasted Tomato Sauce Baked chicken drumsticks are the easiest way to get dinner on the table quickly! The skin crisps up in the oven, the seasoning is simple and perfect, and the chicken legs come out juicy every time! This chicken recipe is family friendly and full of flavor. You can make your own Roasted Tomato Sauce (recipe follows) or use a store-bought brand.

Ingredients 6 skin-on drumsticks (trim off extra skin and fat) Salt and ground pepper to taste 1 bunch fresh arugula Extra-virgin olive oil 1 fresh lemon Method Preheat oven to 475°F/ 246°C. Set a wire rack inside a broiler pan or baking pan.

Pat chicken drumsticks dry with paper towels. Lift up skin gently; sprinkle salt, pepper, and garlic powder under the skin. Replace skin. Season skin and underside of the drumsticks with salt, pepper, and garlic powder. Arrange on the rack.

Roast in the preheated oven until golden, about 20 minutes. Reduce oven temperature to 400° F / 204°C. Continue roasting until juices run clear, about 30 minutes more. Let rest for 5 minutes before serving.

Wash the arugula and let dry. Put arugula in a separate bowl and drizzle with olive oil and a squeeze of fresh lemon.

To Serve: Spoon ½ cup of the tomato sauce in a pasta bowl, top with crispy drumstick and add a side of arugula. Enjoy!

Simple Roasted Tomato Sauce Recipe

This roasted tomato sauce is made with six simple ingredients. Enjoy it now or freeze it for later.

Ingredients 5–6 pounds medium or small tomatoes, stems removed 1 medium head of garlic, peeled ⅓ cup extra virgin olive oil ½ cup fresh basil leaves 1 teaspoon fresh or dried oregano Kosher salt and freshly ground black pepper Method Preheat the oven to 250°F/121°C. Place the tomatoes on large baking sheet with a raised 1-inch lip. Add the garlic cloves and drizzle with extra-virgin olive oil. Mix well to coat. Top with torn basil leaves and oregano and season with kosher salt and freshly ground black pepper.

Bake for 4 hours or until tomatoes are soft and bursting.

Allow to cool, then pour into a blender in batches. Pulse 2–3 times, then blend for 1 minute or until desired chunkiness. Pour into quart jars or pour into freezer bags to freeze flat. This will keep in the refrigerator for 1 week or 4 months in the freezer.

Nourish and Flourish: Flavors of the Season 14

Big Green Egg Hay-Baked Lamb with Roasted Veggies Ingredients ½ pounds organic hay 2 pounds whole lamb rack, cleaned 1 clove garlic, sliced 1 pound seasonal vegetables, roasted 1 pound fingerling potatoes, baked Salt and pepper, to taste ½ cup olive oil Method Big Green Egg Set Up and EGGcessories Set the EGG for direct cooking (without the convEGGtor) at 350°F/177°C.

Roasted Vegetables Chop the vegetable of your choice into uniformly sized pieces, then toss with olive oil to coat and sprinkle with salt, pepper, and your favorite herbs.

Roast in a preheated oven at 350°F/177°C until brown.

Line a BGE Dutch Oven or cast-iron skillet with organic hay. Brush lamb rack with oil, then grill lamb rack until all sides are sealed. Remove the lamb and the cooking grid; add the convEGGtor for indirect cooking.

Rub garlic, salt, and pepper onto the lamb; place in haylined Dutch oven. Cover with more hay and place lid on top. Roast in the EGG for 30 to 45 minutes or until internal temperature of 125°F/52°C. Let meat rest for 15 minutes and serve with roasted vegetables and herb Chimichurri Sauce (below). Serves 4-6 Chimichurri Sauce Ingredients 2 cups packed fresh herbs of your choice 3 garlic cloves, peeled ¼cup red wine vinegar ¾ cup olive oil ¼ teaspoon red pepper flakes ¼ teaspoon kosher salt Method Place parsley, garlic, oregano, red pepper flakes, salt, and pepper (to taste) in the bowl of a mortar and pestle.

Process until finely blended add oil and vinegar at the end, and muddle in the herbs. Let sit for 1 hour for the flavors to blend. Serves 4–6.

Recipe courtesy of Robert Gerstenecker.

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Orcas Hotel, Orcas, Washington

Chef John Cox’s Steelhead Trout Grilled Over Wild Fennel Fronds This is a wonderful dish to help bring in the upcoming grilling season.

Steelhead is native to rivers along the Central Coast and has a color and richness that is more similar to salmon than trout. Using the fennel as a bed for cooking the fish imparts a sweet licorice flavor and also releases steam which helps keep the filet from drying out.

Ingredients 2 steelhead trout filets (approximately 1 pound per filet, skin on, pin bones pulled) 1 bunch fennel fronds and stems 1 Meyer lemon (cut in half on equator) 2 tablespoons sea salt 2 tablespoons local olive oil (preferably herbaceous and spicy) 1 teaspoon wild fennel pollen 1 teaspoon espelette pepper Squeeze one side of the lemon onto the two filets. Season the filets with salt, fennel pollen, and espelette. Drizzle the olive oil over the filets and gently massage to work into the flesh. Slice the remaining lemon half and lay over the steelhead.

Set the EGG for direct cooking at 350°F/177°C. Place the fennel directly on the grill grates. Put the steelhead skin down on the fennel. Close the lid and let the fish cook for 7 to 8 minutes. The fish is done when the flesh has turned a pale pink and flakes to the touch. Serves 4–6.

The Orcas Hotel is one of the iconic landmarks of the San Juan Islands located in the Pacific Northwest. It has been welcoming travelers since 1904. Whether you stay for the night in one of the Victorian rooms or join us for a meal overlooking the Salish Sea and Orcas Ferry Landing, you are sure to enjoy the property’s rich history and warm island hospitality.

John Cox and Julia Felder purchased the Orcas Hotel in 2020. Originally from Washington, D.C., Julia is a graduate of Le Cordon Bleu in London and Cambridge University. John was raised in Northern New Mexico, but has spent the last two decades cooking his way around the Pacific, from Hana, Maui, to Big Sur. John and Julia met while working at the acclaimed Post Ranch Inn in Big Sur. After living in Astoria, Oregon, they fell in love with the climate and camaraderie of the Pacific Northwest, in part because it reminds them of Scotland where they were married. Searching for a place to finally put down some roots, they found the hotel of their dreams on Orcas Island. They are proud to be the stewards of this unique property and to help write its next chapter. Brooks, also pictured, is their dog.

17 Nourish and Flourish: Flavors of the Season

TJ’s Prime Rib Roast Besides cooking up mouthwatering food, the addition of the Big Green Egg at Pariah Recorders, in Atlanta, Georgia contributed something most of the community hadn’t even realized they were missing: the chance to set aside the day’s tasks and sit together to share a meal.

Ingredients 1 - 14 lb prime grade rib roast (for a large group of 25+ people) Dry Rub Salt Pepper Thyme ½ cup minced garlic Marinade Cherry hard cider of your choice Organic apple cider vinegar Garlic clove Method Allow meat to reach room temperature prior to seasoning. Once it is at room temperature, generously cover meat with equal parts salt, pepper, and thyme; and then top with minced garlic. Combine equal parts cherry hard cider and organic apple cider vinegar in a spray bottle.

Then add 1 whole garlic clove.

Set your Big Green Egg up for indirect heat cooking by adding the convEGGtor. Light the Big Green Egg. Add cherry and hickory wood chips and bring temperature to 275° F/135°C. Place the meat, bones down, in the center of the grate and close the EGG. Open the Big Green Egg every 40 minutes and spray meat with the marinade. Be sure to open the lid very slowly and let the EGG breathe to allow proper ventilation.

Take the meat off the grill when it reaches an internal temperature of 110° F. Let the meat rest for 20 to 30 minutes.

Set the Big Green Egg up for direct heat cooking by removing the convEGGtor and letting the grill reach 550°F/260°C-600°F/315°C. Sear each side of meat for about 90 seconds. Take off and let rest again for 45 minutes. Slice along the bones and enjoy with friends.

Photos by Morgan Rhodes

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Big Green Egg Europe > Provence, France

Grilled Rack of Lamb with Roasted Vegetables This signature recipe was provided by Big Green Egg Europe which has been present in the European market since 2002. While on location in Provence, the Big Green Egg EU team captured the best of Provençal cuisine, focusing on simple, flavorful, and fresh ingredients from the region. Enjoy!

Ingredients 2 racks of lamb 1 bunch of rosemary or thyme Olive oil Sea salt For the vegetables 2 aubergines / eggplants 2 courgettes / zucchinis 2 red onions 4 cloves of garlic 10 cherry tomatoes 4 sprigs of rosemary 6 bay leaves Sea salt Olive oil

Provence is a region in southeastern France bordering Italy and the Mediterranean Sea. It is known for its diverse landscapes and delicious food.

Provençal cuisine is flavorful and simple, focusing on preserving the taste and texture of seasonal, fresh ingredients. The charming Provençal markets are filled with local delicacies including cheese, dried sausage, olives, and different fruits and vegetables.

There are also fresh herbs everywhere. Thyme, marjoram, rosemary, and savory form the base for the famous Provençal herbs. You can also find fresh basil, sage, oregano, laurel, parsley, and/or lavender in loose bushels and often in mixed bushels.

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Method Ignite the charcoal in the Big Green Egg and heat, with the Cast Iron Grid, to a temperature of 180°C/356°F. Cut the aubergines and courgettes into thin, 3 to 4 millimeter thick slices. Peel the red onions and cut them into half rings. Peel the garlic and thinly slice the cloves. Cut each tomato into segments. Cut the rosemary sprigs into 5 pieces (about 2 inches).

Fill the lid of the Dutch Oven, alternating the slices of eggplant, zucchini, and onion rings. Evenly distribute the garlic slices and tomato segments over the other vegetables. Insert the pieces of rosemary and the bay leaves between the vegetables. Sprinkle with sea salt to taste and add a generous sprinkling of olive oil.

Remove any skin from the racks of lamb and scrape the ribs clean with a small knife, if necessary (or have the butcher do this). Remove the needles from the rosemary or the leaves from the thyme and chop finely. Brush the racks of lamb with olive oil. Sprinkle them with sea salt to taste and with the rosemary and thyme.

Place the racks of lamb on the grid, meat side down; close the lid of the EGG and grill for about 2 minutes. Rotate the racks of lamb a quarter of a turn and continue to grill for another 2 minutes.

Now flip the racks of lamb and insert the probe of the core thermometer into the center of the meat. Set the thermometer to 50°C/120°F for a medium-rare result.

Place the lid of the Dutch Oven containing the vegetables next to it. Leave the racks of lamb to cook for approximately 14 to 16 minutes until the set core temperature has been reached. Remove the racks of lamb from the EGG. Cover loosely with aluminum foil and leave to rest for 5 minutes. Remove the vegetables from the EGG. Cut the racks of lamb into cutlets and serve with the vegetables. Serves 4.

From the original Big Green Egg, the company has grown to include seven sizes of the EGG available throughout the world in over fifty countries, with hundreds of accessories designed to make cooking anything on a Big Green Egg fun, entertaining and delicious!

Photos courtesy of Big Green Egg Europe

Spice it up!

Few could have imagined the impact of Columbus’ discovery of a spice so pungent that it rivaled the better known black pepper from the East Indies. Nonetheless, some 500 years later, on the quincentennial anniversary of the discovery of the New World, chili peppers (Capsicum) have come to dominate the world hot spice trade and are grown

everywhere in the tropics as well as in many temperate

regions of the globe. Not only have hot peppers come to

command the world’s spice trade, but a genetic recessive non-pungent form has become an important “green”

vegetable crop on a global scale, especially in temperate regions.

~ Source: hort.purdue.edu

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Capsaicin, the compound that provides the mouthwatering punch of

chillies, does not seem to have any addictive qualities whatsoever.

And yet the preference for capsaicin is almost

universal; nearly every

culture has incorporated it into their cuisine in

some way, for milllennia.

~ Scientific American

Pepper (Capsicum)

it is the genus of more than 30 species of flowering plants in the nightshade family (Solanaceae), several of which are extensively cultivated for their edible, often pungent fruits. The genus comprises all the varied forms of fleshy-fruited peppers, including the mild bell peppers that are used as a vegetable and the hot peppers, such as habanero and tabasco, that are used as relishes, pickles, or a fine powder for use as a spice. Some peppers are grown as ornamentals.

Peppers are native to tropical America and are particularly important in the cuisines of tropical Asia and equatorial America. Traces of pepper fruits have been found in prehistoric remains in Peru and Mexico, and the plants were widely grown in Central and South America by various pre-Columbian civilizations. Originally mistaken for a form of black pepper (Piper nigrum), the first pepper seeds were carried to Spain in 1493 and from there spread rapidly throughout Europe and the rest of the world.

Pepper plants are perennials but are grown as tender summer annuals in most areas outside their native habitat. They are propagated by seeding directly in the soil or by transplanting seedlings started in greenhouses or hotbeds after six to 10 weeks. The paired or solitary flowers are typically small with five white petals. The fruit is a berry. Pepper fruits come in a variety of shapes and sizes, ranging from the small and nearly circular ají charapita to the long and thin tabasco pepper and to the large, furrowed fruits of the bell pepper.

Hot peppers derive their pungency from capsaicin, a substance characterized by acrid vapors and burning taste. Capsaicin is primarily concentrated in the internal partitions of the fruit and was first isolated in 1876; it is known to stimulate gastric secretions.

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Roasted Mini Peppers

Mini peppers are delicious raw or cooked. They are crunchy, and their flavor is very mild. This is a simple recipe that only takes a few minutes to prep. The flavor you get from roasting these mini peppers is smoky and sweet. They can be served as a side dish or an appetizer with rustic bread and cheese.

Once they come out of the oven or off the grill, they will collapse, releasing juices that infuse with the olive oil and balsamic to create an amazing taste.

Ingredients 1½ pounds mixed mini peppers 1 teaspoon kosher salt ¼ cup extra virgin olive oil 3 tablespoons balsamic vinegar (optional) Grated Parmesan cheese (optional) Method Heat the oven to 400ºF/200°C. Toss peppers with olive oil, your choice of herbs, and salt. Place in baking pan and roast for 10 to 20 minutes until charred.

Make sure you watch them and don’t let them burn. Take out of oven and let cool for a few minutes. Sprinkle with your choice of balsamic vinegar or grated Parmesan cheese.

Peppers are native to tropical America and are particularly important in the cuisines of tropical Asia and equatorial America. Traces of pepper fruits have been found in prehistoric remains in Peru and Mexico, and the plants were widely grown in Central and South America by various pre-Columbian civilizations.

Nourish and Flourish: Flavors of the Season 22

Jalapeño Goat Cheese Cornbread In place of skillet, you can use a 10- or 12-inch pan with cooking spray. Char jalapeños in a separate, stove-safe pan.

Ingredients 4 teaspoons refined coconut oil (or a vegetable oil) 2 cups all purpose flour 2 cups yellow or white cornmeal 1 tablespoon granulated sugar 2 tablespoons brown sugar 3 teaspoons baking powder 1 teaspoon baking soda 1 teaspoon sea salt 2 cups whole buttermilk 1 cup butter, melted 4 large eggs 1½ cups cheddar cheese, grated 2 4-ounce packages goat cheese, crumbled 1 jalapeño, seeded and diced 5 jalapeños to char for the top Method Preheat oven to 400°F/200°C. Place a 12-inch cast-iron skillet over mediumhigh heat, with 2 teaspoons of coconut oil. Cut the 5 jalapeños in half. You may make slices and remove the seeds or just leave the jalapeños in halves.

Cook until lightly charred on each side, about 2 to 4 minutes. Remove from skillet and set aside. Add 2 teaspoons of coconut oil to skillet, then place in oven. Oil will become hot in about 8 minutes. Make sure you have proper ventilation while charring jalapeños.

In a large mixing bowl, combine flour, cornmeal, granulated sugar, brown sugar, baking powder, baking soda, and sea salt. Add buttermilk, melted butter, and eggs. Mix completely.

Fold in 1 cup of cheddar cheese and diced jalapeño. Add goat cheese and fold until mixed, leaving small pieces.

Remove skillet from oven. Carefully pour batter into hot oiled skillet. Sprinkle with ½ cup cheddar cheese, then arrange charred jalapeños on top.

Bake until golden brown for 30 minutes, depending on your oven. Check center with a toothpick. If it comes out clean, it’s ready. Serves 10–12.

Flavor Notes: Top cornbread slices with pats of butter and drizzle with honey. For more heat, add 1 extra jalapeño, seeded and diced to the batter.

Other notes: Use gloves when handling jalapeños and avoid touching your eyes. Avoid breathing jalapeño fumes when charring. Cast-iron skillets are very hot, so remember to use good hot pads when lifting or moving them.

27 Nourish and Flourish: Flavors of the Season

Photo by Morgan Rhodes

Nourish and Flourish: Flavors of the Season 24

Ingredients 3–4 medium firm green tomatoes Salt 1 cup all purpose flour 1 tablespoon Cajun seasoning (optional) ½ cup milk or buttermilk 1 egg ½ cup fine dry bread crumbs ⅓ cup cornmeal ¼ cup peanut oil or extra-virgin olive oil Method Slice tomatoes into thin slices and lightly salt. Let the tomato slices stand for 5 minutes.

While the salted green tomato slices are resting, place the flour, Cajun seasoning (if using), milk or buttermilk, egg, bread crumbs, and cornmeal in separate bowls.

Beat the egg and the milk (or buttermilk) together. Dip the green tomato slices in the flour-seasoning mix, then the buttermilk-egg mixture, then the cornmeal-bread crumb mix. Heat the olive oil in a skillet on medium heat. Fry the green tomatoes until golden brown. Set the cooked tomatoes on paper towels to drain. Serve with dollops of chèvre and habanero jam.

Chèvre and Habanero, Pineapple Jam Ingredients 1 fresh pineapple 1 cup pineapple juice 1–3 habanero peppers 1 chèvre (goat cheese) log Method Cut the top off the pineapple and run a sharp knife along the rind to peel it. Slice the pineapple, core and all, and then chop it. Place the pineapple and juice in a pot.

Trim the stem ends off the habanero pepper(s) and give them a rough chop, then add them to the pot, seeds and all. Bring the pot to a boil, then turn down and boil for about 20 minutes, stirring often, until the pineapple has softened.

Use an immersion blender to blend the pineapple mixture. You don’t have to get it completely smooth; just be sure to get all of the large chunks blended.

Cook another 20 minutes or so, until thickened. Stir often so the jam doesn’t scorch. Spoon the jam into a clean jar and let cool to room temperature. Mix the chèvre (goat cheese) log in a bowl with jam to taste.

Dollop over fried green tomatoes and serve. Refrigerate remaining jam. It should keep for at least 10 days.

29 Nourish and Flourish: Flavors of the Season

Fried Green Tomatoes with Chèvre and Pineapple, Habanero Jam

COOKING WITH

BANANA LEAVES Around the world, wherever bananas grow, cooks have devised ways to use the giant leaves, wrapping them around foods both savory and sweet. A parcel made from banana leaves seals in moisture and flavor and infuses the contents with a subtle, grassy aroma.

Preparation Tips: Before using the banana leaf, it is important to understand some of its characteristics. Did you know that banana trees are not a tree itself but a giant herb?

A banana leaf can reach more than 2 meters long. It has a central stalk (petiole) that divides the leaf into 2 blades. The top side of the sheet is brighter and the bottom side is more matte.

• Clean the leaves in the direction of the fibers to reduce the risk of tearing it.

• Before use, boil it in water for some minutes or heat the leaves on the flame, so it will become flexible.

• When the leaves are detached from the central stalk, there is a fibrous part of the side that was attached.

This “line” of fiber can be used to tie your packages.

Cut into the size you need; tear the leaves with your hand in the direction of the fiber. If you want a specific format, use scissors.

• For steaming or baking, use a toothpick to close the wrapping.

• You can freeze the banana leaves. To do so, it is more practical to cut the leaf in smaller sizes. When you use it, just defrost at room temperature.

• If your recipe is too watery or has some sauce, it is better to consider a double layer of banana leaf. It can handle this type of preparation, but you don’t need to push it too much.

30 Nourish and Flourish: Flavors of the Season

Salt-Baked Whole Snapper in Banana Leaves Ingredients 4 pounds kosher salt 3 egg whites 1 whole snapper (4–5 pounds cleaned) ¼ cup extra-virgin olive oil, Lemon wedges Method Set EGG for direct cooking at 550°F/288°C. Mix salt and egg whites in a big bowl and mix until light and fluffy. Spread ¼ of the salt mixture on a thick pan covered with aluminum foil.

Place cleaned fish onto the salt on the pan and cover with the rest of the salt mixture.

Place the dish in the Big Green Egg and cook until internal temperature reaches 130°F/54°C. When done, let rest 10 minutes. Place fish on a platter and carefully crack the salt crust to reveal the tender fish.

To cook in the oven: Preheat oven to 450°F/230°C. Place the fish in the oven and cook about 8 minutes per pound until the flesh is about 130°F/54°C. Serve with grilled lemon wedges, fennel and herb salad and drizzled with olive oil.

Makes 6 to 8 servings.

Nourish and Flourish: Flavors of the Season 29

A parcel made from banana leaves seals in moisture and flavor and infuses the contents with a subtle, grassy aroma.

30 Nourish and Flourish: Flavors of the Season

Nourish and Flourish: Flavors of the Season 31

Avocado Toast For a healthy, raw vegetarian breakfast or snack, try avocado toast on wholegrain rye bread. Get creative with the topping.

Try fresh basil, micro-greens, edamame, baby heirloom tomatoes, arugula, and fresh lemon.

Their potential health benefits include improving digestion, decreasing risk of depression, and protection against cancer.

Also known as an alligator pear or butter fruit, the versatile avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals.

The most popular use of avocados is in the form of guacamole, a traditional Mexican and Central American dip that is also good as a topping on hamburgers and sandwiches.

Also, you may use avocado as a replacement for fat content (butter or oil) while baking or just as a replacement for mayonnaise on sandwiches.

Because avocados are creamy, you can also make various flavors of pudding.

As the interest in plantbased food increases, the shift from processed boxed mixes has found a hero in delicious avocados.

v 34 Nourish and Flourish: Flavors of the Season

Nourish and Flourish: Flavors of the Season 35

Let’s Begin The Art of Antipasto

Fresh Green Salad with Boiled Quail Eggs and Antipasto For the Salad 5 ripe strawberries cut into pieces 1 small cucumber, sliced 1 watermelon radish sliced thin or shredded with a mandolin 1 pound baby greens such as frissée, arugula, romaine hearts, or microgreens rinsed and dried with a salad spinner or paper towels Crumbled feta cheese ¼ cup red onion sliced thin Salt and pepper 4–5 boiled quail eggs In a large bowl, toss greens, cucumber, and onion. Top with sliced strawberries, watermelon radish, and crumbled feta cheese. Garnish with quail eggs cut into halves.

Season with salt and pepper. Serve with or without your favorite dressing.

No one can deny that an Italian meal is a truly sensory experience. When you sit down to an Italian meal, the traditional first course is “antipasto” (plural: antipasti). The term is derived from Latin “ante” (before) and “pastus” (meal, pasture).

Antipasto Assemble a plate of cured meats, fresh cheeses, artichoke hearts, olives, peppers, and herbs that will satisfy guests until the next course is ready. These items can be found in most natural food markets or grocery stores. There are also many specialty food companies online that sell prepared antipasti products. This is simple, savory, and delicious.

Boiling Quail Eggs To boil quail eggs, place them in cold water, bring to a boil, and cook for two minutes. To make shelling easier, you may want to first soak them in cold water, enough to cover them, along with a couple of tablespoons of white vinegar.

This will help break down the lining in the shells so that they peel off easier.

Quail eggs are popular in Japanese bento boxes and are typically eaten 3 to 5 at a time due to their smaller size.

Apart from being considered “cute,” they are also packed with nutrients that make them a delicious and healthy option to add to your diet. Quail eggs are a rich source of good cholesterol, vitamin B1, vitamin B2, and vitamin A.

36 Nourish and Flourish: Flavors of the Season

Nourish and Flourish: Flavors of the Season 35

Dinosaur Kale

KNOW YOUR

GREENS

Curly Kale

Purple Kale

Dandelion Green

38 Nourish and Flourish: Flavors of the Season

Red Chard

Collard Green

Mustard Green

Spinach

“But I have never tasted meat, nor cabbage, nor corn, nor beans, nor fluid food on half as sweet as that first mess of greens.�

- James T. Cotton Noe (1912)

Kale and Mint Salad with Toasted Elliot Pecans and Goat Cheese Ingredients 1 pound flat-leaf kale (about 2 bunches) ⅓ cup olive oil Kosher salt and pepper to taste 4–6 fresh strawberries 6 ounces feta cheese, crumbled (about 1½ cups) ¼ cup of Sunnyland Farms Junior Pecan Halves, also known as Elliots 3–4 sprigs of fresh mint leaves Wash and dry kale and mint leaves. Cut kale into ribbons discarding any tough stems. Place in bowl and drizzle with olive olive, salt and pepper. Massage the kale for a few minutes to infuse the olive oil. This will also soften the kale. Add the mint leaves and toss.

Apple Cider Vinaigrette ¾ cup extra virgin olive oil ¼ cup apple cider vinegar 1 teaspoon white sugar ½ teaspoon salt Method Whisk vinegar, olive oil, salt, and sugar together in a bowl until sugar is dissolved; set aside.

ere Click h about n r to lea

and Sunnyl s Farm Pecans

ELLIOT PECANS, also known as Sunnyland Farms Junior Pecan Halves, have a natural sweet flavor, high oil content, and natural buttery crunch. They are available only through select growers and we prefer Sunnyland Farms in Albany, Georgia.

40 Nourish and Flourish: Flavors of the Season

Photos by Nancy Suttles

Crispy Baked Kale Chips with Lemon Pepper

Ad e low licious -cal o nut ritio rie us sna ck!

Ingredients 1 bunch kale 1 tablespoon olive oil 1 teaspoon seasoned salt or lemon pepper to taste Method Preheat an oven to 350°F/175°C. Line a non-insulated cookie sheet with parchment paper. With a knife or kitchen shears remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner.

Drizzle kale with olive oil and the seasonings of your choice. Bake until the edges are brown, about 10 to 15 minutes. Serve immediately.

Nourish and Flourish: Flavors of the Season 41

Grilled Squash, Sweet Peppers, and Cherry Tomatoes with

Toasted Pecans and Crumbled Blue Cheese Ingredients 2 zucchini, sliced thin 2 yellow squash, sliced thin 1 acorn squash, sliced ¼ cup olive oil cherry tomatoes, optional ⅓ cup crumbled blue cheese ½ Sunnyland Farms Mammoth Pecan halves 1 tablespoon honey, optional Salt and pepper to taste Method Preheat grill to medium-high heat. Combine vegetables in a large bowl. Add olive oil, kosher salt, and black pepper; toss well. Place vegetables on a grill rack coated with olive oil. Grill 5 minutes on each side or until lightly charred and tender.

Herb Vinaigrette Ingredients ⅓ cup Sunnyland Pecan Oil ⅓ cup balsamic vinegar 2 garlic cloves, minced 2 teaspoons spicy brown mustard 2 teaspoons gallberry honey, or other local honey 1 teaspoon garlic powder 1 teaspoon dried basil leaves 1 teaspoon dried oregano leaves 1 teaspoon dried parsley leaves 1 teaspoon salt ½ teaspoon ground black pepper Method Add all of the ingredients to a sealable container.

Seal and shake until well combined. Store in the refrigerator. Shake well before each use.

42 Nourish and Flourish: Flavors of the Season

Toasted Pecans Melt 1 teaspoon butter in a large skillet over medium heat. Add the pecans and stir until they are coated.

Shake the pan to get them to spread out in a single layer. Toast the pecans over medium heat for 3-5 minutes, stirring often, until they are fragrant and toasted.

Plate vegetables, sprinkle with toasted pecans and crumbled blue cheese. Drizzle with honey. Serve immediately.

Photos by Nancy Suttles

The All American Pecan The United States produces about 80 percent of the world’s pecan crop. Pecans come in a variety of sizes: mammoth, extra large, large, medium, small, and extra small. They also come in several forms including whole pecans, pecan halves, pieces, granules, and meal.

There are over 1,000 varieties of pecans. Many are named for Native American Indian tribes, including Cheyenne, Mohawk, Sioux, Choctaw, and Shawnee.

With their mighty trees taking root along the rich, fertile banks of the many rivers flowing throughout the vast plains of the Southeastern United States more than 100 million years ago, pecans are the only major tree nut indigenous to America and have not been found growing naturally anywhere else in the world.

The pecan’s storied past predates the founding of our country, yet pecans have become embedded into American traditions, culture, and, of course, cuisine. Today, pecans are one of the few indigenous plants to have evolved into a highly coveted and internationally traded crop.

Source: americanpecan.com

Nourish and Flourish: Flavors of the Season 45

Tim Forman > Royal Pig BBQ Food Truck > Atlanta, Georgia

Royal Pig Smoked Chicken Taco Ingredients 4 boneless skinless chicken breasts, 6–8 ounces Royal Pig Gold BBQ Rub ½ cup coarsely ground pepper ⅓ tablespoon dry minced garlic ½ tablespoon kosher salt ⅓ tablespoon onion powder Orange zest Pinch paprika to taste Pinch dill seed Method Apply Gold Rub to chicken and marinate overnight in the refrigerator.

Prepare Big Green Egg for indirect cooking at 220°F/104.4°C. Smoke for 1 to 2 hours or internal temperature of 165°F/71°C. Take off grill, cool, and pull chicken apart with two forks.

For the taco: lightly toast two 6-inch flour tortillas.

Add a bed of baby kale to bottom of tortilla. Pile high with 4 to 6 ounces of smoked, pulled chicken. Top with coleslaw, pickle, and roasted red pepper. Serve and enjoy!

Note: With indirect grilling and roasting on the Big Green Egg, the food is not directly exposed to flame and heat, as a convEGGtor (a Big Green Egg cooking accessory) or Drip Pan is placed beneath the food to deflect the heat. The food is cooked by the convection process which radiates surrounding heat from the coals, side walls, and dome of the EGG.

44 Nourish and Flourish: Flavors of the Season

Dry BBQ Rub This all-purpose dry BBQ rub is a blend of spices that pairs perfectly with chicken, pork, and beef. It’s great for grilled, roasted, or smoked meats and you can even use it on vegetables and potatoes.

Ingredients ½ cup brown sugar ½ cup paprika 1 tablespoon ground black pepper 1 tablespoon salt 1 tablespoon chili powder 1 tablespoon garlic powder 1 tablespoon onion powder 1 teaspoon cayenne pepper (optional) Method Mix brown sugar, paprika, black pepper, salt, chili powder, garlic powder, onion powder, and cayenne pepper in a bowl. Store in an air tight container or keep in the freezer in a sealable plastic bag. This barbecue rub will keep for months if stored in a cool, dry place, so make a double or triple batch, and you’ll have enough to share with friends.

46 Nourish and Flourish: Flavors of the Season

Royal Pig’s Pulled Berkshire Pork Sandwich What is Berkshire Pork?

One of the oldest identifiable breeds of pig, the Berkshire hog was introduced to the United States in the early 1800s. The Berkshire breed offered an improvement to the general hog population when crossed with that stock. In 1875, concern that the breed would be completely diluted led breeders to start the American Berkshire Association, the first swine group and registry in the world. The organization was met with enthusiasm by the breeders in the U.S. and in England, and it was agreed that only hogs from English herds or hogs that could be traced back to them would be registered. The first boar to be recorded in the registry was Ace of Spades, bred by Queen Victoria herself. Today, many of our Berkshire breed pigs are descended from these original registered animals.

With a heightened interest in heritage breeds, there are more farmers raising them for the market, even crossing the hardy stock with other heritage breeds. Chefs and consumers across the country are happy to pay more for quality Berkshire pork raised naturally on pasture land, and farmers are meeting the demand.

48 Nourish and Flourish: Flavors of the Season

Ingredients 1 8–10 pound whole bone-in heritage Berkshire pork shoulder, also known as Boston Butt 1 can peach nectar Royal Pig Red BBQ Rub 1 cup brown sugar ¾ cup paprika ½ cup kosher salt ½ cup ground pepper Cayenne pepper to taste Mix all ingredients together and rub on the whole pork shoulder. Marinate for 24 hours in the refrigerator.

Method Prepare Big Green Egg for indirect cooking at 250°F/121°C. Smoke pork shoulder for 12 to 14 hours or until it reaches the internal temperature of 170°F/77°C. Remove pork from cooker. Place in pan with 12 ounces of store-bought peach nectar. Return to smoker until internal temp reaches 195°F/90.5°C. Pull and serve.

Assemble the sandwich by lightly toasting a brioche bun.

Add a bed of baby kale to bottom bun. Pile high with 4–6 ounces of pork. Top with cole slaw, pickle, and roasted red pepper. Coleslaw recipe follows on the next page.

Photo by Nancy Suttles

“Cooking on the Big Green Egg gives me precision in controlling my temperatures and tremendous versatility of use. It is a perfect choice for the home cook, pitmaster, or chef.� ~ Tim Forman, Owner, Royal Pig BBQ Food Truck, Atlanta, Georgia

GULF COAST OYSTERS > CHEF SCOTT SIMPSON > THE DEPOT > AUBURN, ALABAMA

Oysters on the Half Shell

With Apple Ginger and Shallot Mignonette and Green Tomato Cocktail Sauce How to Shuck an Oyster

Oysters should still be alive when you shuck them. Pick oysters with closed shells and a fresh sea smell. Place the oyster in your palm. If it has a heavy feel, a nice heavy weight, that means it’s still full of seawater and was probably harvested quite recently.

To shuck, you’ll need a stiff-bristled brush, heavy gloves or kitchen towel, an oyster knife, and ice for keeping the oysters fresh until serving. Before you start shucking, take a close look at an oyster so that you know the right way to handle it while shucking. The hinge is the muscle that connects the top and bottom shells at the pointy end of the oyster. Opposite from the hinge is the rounded front of the oyster. And the top of the oyster is the flatter shell, while the bottom shell is cup-shaped.

• Oyster shells are sharp, and you’ll definitely cut yourself if you aren’t careful and wearing a pair of tough gloves or using a kitchen towel when you’re shucking them.

• The curved side of the oyster should be against the palm of your hand. The point or hinge should be facing toward you.

Insert the oyster knife into the hinge. Point it down into the cup of the oyster. Use a twisting motion to separate the top and bottom shells. You should feel the hinge pop when you twist the knife.

• Run the blade along the top of the shell. Work the blade as close to the top of the shell as possible. Run it from the hinge around to the other side of the oyster. Continue using a twisting motion to separate the top and bottom shells.

• The shell will be very tightly closed, so be careful not to let the knife slip as you do this.

• Do your best not to break the shell into pieces. A few stray bits may get inside, but the shell should stay mostly intact.

• Don’t tip the shell from side to side or turn it over, or the delicious juices inside will pour out.

• When the top and bottom shells are separated, open the oyster, taking care to hold it level.

• Check the oyster again for shells or grit.

• Carefully separate the oyster meat from the bottom shell, so you or your guest won’t have to do so before eating the oyster.

Place it back in the bottom shell before serving.

• Place shucked oysters on a bed of ice, still swimming in their juices.

Apple, Ginger, and Shallot Mignonette Make the mignonette at least 4 hours ahead of time (preferably a day ahead), allowing the flavors to blend and the shallots to mellow.

Ingredients ½ cup finely minced shallots ½ cup finely minced green apples 2 tablespoons finely minced fresh ginger 2 cups rice wine vinegar 1 teaspoon fresh ground black peppercorns Pinch of salt to taste Method Mix all ingredients together and season to taste.

Remember that oysters are naturally salty.

The Depot Green Tomato Cocktail Sauce Ingredients 3 tablespoons vegetable oil 4 green tomatoes, coarsely chopped 4 stalks celery, coarsely chopped 1 fennel bulb, coarsely chopped 1 yellow onion, coarsely chopped 2 cloves garlic 2 tablespoons of fresh minced ginger ¼ cup chopped fresh basil 1 poblano pepper, seeds and stems removed and chopped 1 teaspoon coriander seed 1 cup fresh spinach 2 tablespoons rice vinegar 3 tablespoons prepared horseradish ¼ cup chopped cilantro 3 tablespoons honey 1 pinch lemon pepper Kosher salt and white pepper to taste Method Place first 10 ingredients in a heated medium sauce pot lightly sprayed with Pam spray. Simmer well until reduced by half, about 30 minutes to one hour. Chill well until cold; then blend in a food processor until very smooth, adding in remaining ingredients. Season to taste with salt and any finishing pinches of last five ingredients.

Photo by Nancy Suttles

50 Nourish and Flourish: Flavors of the Season

52 Nourish and Flourish: Flavors of the Season

Life is uncertain.

Eat dessert first.

- Ernestine Ulmer, an American writer

This pan cake can be made using any vanilla cake and vanilla buttercream recipe. We tried Sally’s Baking Addiction’s The Best Vanilla Cake I’ve Ever Had. We applied a Raspberry Simple Syrup by Morgan’s Kitchen for enhanced flavor and moisture. Buttercream flowers were made using frosting tips 1M, 17, 18, 30, 106, and 107.

The Original Toll House Cookie Ingredients 2¼ cups sifted all purpose flour 1 teaspoon baking soda 1 teaspoon salt 1 cup (2 sticks) butter, softened ¾ cup granulated sugar ¾ cup firmly packed light brown sugar 1 teaspoon vanilla extract 2 large eggs, beaten 12 ounces (2 cups) Nestlé ® Toll House® SemiSweet Chocolate Morsels 1 cup chopped nuts (optional) - we prefer pecans from Sunnyland Farms Method Preheat your oven to 375°F/190.5°C. Cream the butter and sugars. Add the beaten eggs. Add the baking soda dissolved in hot water.

Sift together the flour and salt and add to the butter mixture. Then stir in the pecans, chocolate chips, and vanilla. Chill the dough (this is optional.)

Drop by the tablespoonful onto lightly greased or ungreased cookie sheets and bake until browned at the edges, 10 to 12 minutes.

Sunnyland Farms “Pecan Pieces Combo” provides you with superior-quality, fresh pecans in just the right size for all of your favorite recipes. Large pieces are great for salads and artisan breads, while small pieces are ideal for baking. www.sunnylandfarms.com

53 Nourish and Flourish: Flavors of the Season

Click here to see how to make Nestlé® Toll House® COOOKIES

Ruth Graves Wakefield (June 17, 1903–January 10, 1977) was the inventor of the Toll House Cookie, the first chocolate chip cookie, which she created c.1938. She was also a college graduate and educator, a business owner, a chef, and an author. She was educated at Framingham State Normal School Department of Household Arts in 1924.

CLICK PHOTO ABOVE TO LEARN MORE ABOUT RUTH.

Old-Fashioned Blueberry Muffins Ingredients 2 cups all-purpose flour 2 teaspoons baking powder ¾ teaspoon salt 1 stick (½ cup) unsalted butter, softened 1 cup granulated sugar 2 large eggs 1½ teaspoons vanilla extract ½ cup milk 2 ¼ cups fresh blueberries 2 tablespoons turbinado sugar (also called raw sugar or demerara sugar) - optional Method Preheat the oven to 375°F/190°C. Line a 12-cup muffin tin with paper liners. Spray the pan and the liners with nonstick cooking spray.

In a medium bowl, whisk together the flour, baking powder, and salt.

In the bowl of an electric mixer, beat the butter and granulated sugar for about 2 minutes.

Add the eggs one at a time, scraping down the sides of the bowl and beating well after each addition. Add in the vanilla extract. Gradually add the flour mixture, alternating with the milk, mixing on low speed to combine. The batter will be very thick. Add the blueberries to the batter and fold gently with a spatula until evenly distributed. Do not overmix.

Scoop the batter into the prepared muffin tin. Sprinkle the turbinado sugar evenly on top of the muffins (optional).

Bake for about 30 minutes, until lightly golden. Let the muffins cool in the pan for about 10 minutes. Run a knife around the edge of each muffin to free it from the pan and then transfer the muffins to a rack to cool completely.

Note; The muffins can be frozen in an airtight container or sealable plastic bag for up to 3 months. Thaw for 3–4 hours on the countertop before serving. To reheat, wrap individual muffins in aluminum foil and place in a preheated 350°F oven until warm.

55 Nourish and Flourish: Flavors of the Season

Fragaria x ananassa

The strawberry is a member of the Rosaceae (Rose) family and goes by the scientific name of Fragaria x ananassa. The letter “x� in its name indicates that strawberry is of hybrid origin and, in the case of strawberry, of two different species.

57 Nourish and Flourish: Flavors of the Season

Sweet Strawberries “Doubtless God could have made a better

berry, but doubtless God never did.” Over

400 years later, this quote by 17th century

English writer Dr. William Butler still reflects the high esteem most people hold for the strawberry. Its fragrant aroma, delightful sweet flavor, and brilliant color make the strawberry nearly irresistible. Whether

eaten freshly sliced or prepared, the taste

of the strawberry makes it one of America’s most beloved fruits.

Botanically, the “fruit” of the strawberry

is not a fruit at all. The fleshy, edible part of the plant is the enlarged receptacle of the flower. The visible “seeds” that dot

the surface of the strawberry actually are achenes. An achene is a type of dry fruit

borne by some plants in nature where the ripened ovary contains but a single seed.

- Source: University of Missouri

Recipe courtesy of the Florida Strawberry Growers Association

Strawberry Pizza Ingredients Topping: 1 cup sugar 4 tablespoons cornstarch 3 ounces boiling water A few drops of red food coloring 1 small package of strawberry Jello 4 cups of fresh, sliced strawberries.

Method Mix all ingredients together (except the sliced strawberries) in a sauce pan. Bring to a boil remove from heat and add food coloring. Add strawberries after mixture has cooled.

Did you ever wonder how Plant City, Florida became the Winter Strawberry Capital of the World? It all started over a hundred years ago, when Henry Plant decided to build a railroad to Tampa. The railroad offered unique potential for local growers to market their winter morsels of sunshine to the entire east coast.

The Plant City-Dover area is a mecca for the sweetest, most luscious strawberries around. Moreover, strawberries remain the commodity that made this community a family.

In 1982, the Florida Strawberry Growers Association (FSGA) was officially formed. This organization became a voice for Florida strawberry growers. The mission for the handful of farmers was to become “partners in research, promotion and member/community service.”

In the years since then, the growers have met that mission and succeeded in forming a voluntary organization that supports over 11,000 acres of berries.

Yes, the statistics are impressive. Hillsborough County produces about 15 percent of the nation’s strawberries and virtually all the berries grown during the winter. The commodity has an economic impact on the community exceeding $700 million. The 20 million flats produced each year, if placed end to end, would extend from Plant City to Seattle and back again.

But most impressive is the fact that although production in this strawberry community has been going strong for over a century, the value of the commodity has more than tripled in the last two decades, and could well double in the next decade.

Source: Florida Strawberry Growers Association

Crust: 1½ cups self rising-flour ¼ cup brown sugar 1 cup butter 1 cup finely chopped pecans Method Mix self-rising flour and sugar together, cut in butter, stir in pecans. Press in a 16-inch pizza pan to resemble a pizza crust. Bake for 20 minutes at 400 degrees.

Crust Shortcut: Refrigerated cookie dough can also be used for the crust. Press in the pizza pan and bake for 8–10 minutes cool; before adding the filling.

Filling: 1 8-ounce package of cream cheese 2 cups confectioners sugar 1 large box of Dream Whip Method Cream together cream cheese, sugar, and fold in Dream Whip mixture; spread on cooled crust.

Sugar Alternative: If you are watching your sugar intake, consider honey. It is a natural sugar substitute. You should experiment to determine the ratio of honey to sugar you are comfortable with. For example, some people prefer one cup of honey for each cup of sugar, while others go with a half cup of honey. You also need to reduce the amount of liquid in your recipe. The advantages of using honey instead of sugar include quicker browning and more moisture.

Honey also has fewer calories and less fructose and glucose; however, diabetics should still keep honey consumption low as they would for regular sugar.

59 Nourish and Flourish: Flavors of the Season

Plant City, Florida, is recognized worldwide as the Winter Strawberry Capital of the World and is the dominate supplier of strawberries in the United States from November through March.

61 Nourish and Flourish: Flavors of the Season

Classic Apple Pie Pie Crust

by Simply Recipes Morgan’s Kitchen Apple Pie (Filling) Ingredients ½ cup sugar ½ cup brown sugar 3 tablespoons + 1 teaspoon all purpose flour 1¼ teaspoons ground cinnamon ¼ teaspoon ground ginger ¼ teaspoon ground nutmeg 6–7 cups thinly sliced peeled apples 1 tablespoon lemon juice Double-crust pie dough (9 inches) 1 tablespoon + 2 teaspoons butter 1 large egg white Granulated or sparkling sugar Method Combine the sugars, flour, and spices in a small bowl; set aside. In a large bowl, toss apples with lemon juice. Add sugar mixture; toss to coat, then put bowl in refrigerator.

Roll out one disk of dough, line 9-inch pie plate with dough, then trim edges and fold over to create a ridge.

Pour in apple mixture; dot with butter.

Roll out remaining dough to cover pie or use cookie cutters/stampers to make a design.

If covering pie top completely, cut slits in pastry to vent during cooking. Beat egg white, then brush over the top of the pie. Sprinkle with granulated sugar or sparkling sugar.

Cover edges loosely with foil.

Bake at 375°F/190.5°C for 25 minutes.

Remove foil and bake another 25 to 30 minutes or until crust is golden brown and filling is bubbly. Cool on a wire rack.

Notes: Oven temperatures vary, so adjust baking time if needed.

Photo by Morgan Rhodes

c

Lemon Basil Tea Cake Basil is a garden winner with so many healthful uses. The leaves are composed of several health benefiting essential oils such as eugenol, citronellol, linalool, citral, limonene, and terpineol. These compounds are known to have anti-inflammatory and antibacterial properties.

Ingredients: 1½ cups all purpose flour 1 cup sugar 2½ teaspoons baking powder Dash of salt Zest of two lemons, finely grated ¾ cup whole milk yogurt ½ cup olive oil or vegetable oil 2 eggs 1 teaspoon vanilla extract 1 tablespoon lemon juice ⅓ cup finely chopped basil leaves Glaze: ½ cup powdered sugar 2 teaspoons lemon juice 1 teaspoon milk

Method Preheat oven to 350°F/176°C. Grease and flour pan. Combine flour, baking powder, and salt in medium bowl, mixing to integrate.

Pour sugar into a separate, large bowl. With fingers, work lemon zest into the sugar to infuse. It should resemble wet sand. Add yogurt and lemon juice. Using mixer on low speed, add eggs, oil, and vanilla. Whisk in basil.

Add dry ingredient mixture to wet mixture. Fold in by hand until just combined. Fill prepared cake or muffin pan.

Bake for 40–50 minutes. Muffins cook more quickly than cake. A toothpick inserted in center should come out clean.

Prepare glaze in small bowl by thoroughly combining powdered sugar, lemon juice and milk. Allow glaze to stand during baking. Cake or muffins should be cooled on wire rack prior to glazing. Drizzle glaze on cooled cake or muffins with spoon.

Garnish with culinary lavender. Makes 6 large muffins or 1 round cake pan.

Photo by Nancy Suttles

63 Nourish and Flourish: Flavors of the Season

Recipe and Photos by Morgan Rhodes

Healthy Treats for Your Furry Friends!

Morgan’s Organic Sweet Potato and Carrot Dog Cookies Ingredients When possible, use all organic ingredients.

3 cups oat flour ½ cup boiled or baked sweet potato ½ cup grated carrots 2 eggs ¾ cup water Method Preheat oven to 350F˚/175°C. Line a baking sheet with parchment.

In a large bowl, add oat flour, sweet potato, carrots, eggs, and water.

Mix well until combined into a ball. With a rolling pin, roll dough out to ¼ inch in thickness on an oatfloured surface.

Use a cookie cutter to cut out shapes and place them on a parchment-lined baking sheet.

Whip second egg in a bowl and brush the top of each treat.

Bake for 30 minutes, until treats are golden brown.

Time will vary depending on your oven. Turn off your oven and allow treats to cool for 1 hour. This will help make them crunchier. If still warm after removing from oven, cool on a wire rack.

Treats can be stored in an airtight container in the refrigerator for 2 weeks or in the freezer for up to 3 months.

Photos by Morgan Rhodes

65 Nourish and Flourish: Flavors of the Season

Doggie Beef Birthday Cake Ingredients 1 pound ground beef 1 egg ½ cup fresh or frozen peas and carrots, plus more frozen peas for decorating 1 medium sweet potato, peeled and cut into 2-inch cubes Method Preheat oven to 350F˚/175°C Combine ground beef, egg, peas, and carrots in a large bowl.

Form into patties and distribute evenly into mini pans.

Place pans on a baking sheet and bake for 20–25 minutes, depending on your oven. While baking patties, bring water to a boil in a large pot to boil sweet potatoes. Boil sweet potatoes for 20 minutes, drain, and allow to cool. Mash sweet potatoes with a potato masher or fork. Allow both the beef patties and sweet potatoes to cool completely before assembling the cake.

Notes: Sweet potatoes can be spread on to the beef cake with a knife or small spatula. If you would like to get fancy, put mashed sweet potatoes into an icing bag with a decorative tip and pipe as you would a regular cake.

Photos by Morgan Rhodes

67 Nourish and Flourish: Flavors of the Season

Yummy!

69 Nourish and Flourish: Flavors of the Season

Harvest Chart

Your guide to what is being harvested by the month in the Southeastern United States Jan AVOCADOS

Feb

APPLES ASPARAGUS BEANS - VARIETY BELL PEPPERS BEETS BLACKBERRIES BLUEBERRIES BROCCOLI CABBAGE CANTALOUPES CARROTS CORN CUCUMBERS EGGPLANT GRAPEFRUITS MANGOS MIXED LEAFY GREENS Collards, Kale, Mustard and Turnips

MUSCADINE GRAPES OKRA ORANGES PAPAYAS PEACHES PEANUTS PEARS PECANS PEAS POTATOES RADISH SQUASH SWEET POTATOES TANGERINES TOMATOES VIDALIA ONIONS WATERMELONS

72 Nourish and Flourish: Flavors of the Season

Mar

Apr

May

Jun

Jul

Aug

Sep

Oct

Nov

Dec

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VERACITY MEDIA GROUP

Nancy Suttles, Founder Publisher and Chief Creative Officer Robert H. Witcher Chief Operating Officer Daniel R. George Senior Vice-President Development Sarah V. Bell Copy and Content Editor Morgan Rhodes Photographer, Senior Producer and Test Kitchen Director Maude Campbell Proofreader This publication would not be possible without the collaboration of our international contributors and patrons.

Editorial and brand placement inquiries: nancy@veracitymediagroup.com

A limited number of printed copies of Nourish and Flourish™ , the coffee-table journal, are available for sale online at: nourishandflourish.site veracitymediagroup.com Published in the United States by Veracity Media Group, LLC. Copyright © 2020 Veracity Media Group, LLC. All Rights Reserved © Copyright 2020 by Veracity Media Group, LLC. All Rights Reserved Worldwide. No part of this publication may be reproduced or transmitted in any form or by any means including digital, electronic, photocopying or otherwise, without the prior written consent of Veracity Media Group, LLC. All images and materials are protected by © copyright and all rights are reserved in any medium and any form of reproduction worldwide. Any reproduction or use of these materials without the prior written consent of Veracity Media Group, LLC is strictly prohibited. Other images and/or product names mentioned or depicted herein may be protected by copyright or trademark and are the property of their respective rights holder. Nourish and Flourish / Veracity Media Group LLC has not independently tested any services or products that are featured on these pages herein and has verified no claims made by these companies and or individuals regarding those services or products. All recipes in this publication have been submitted by professional contributors. Veracity Media Group, LLC has received permission and approvals to publish all content in this edition as provide by the contributors. Produced in the USA.

Welcome to Veracity Media Group . . . a dynamic new media company offering a diverse range of interactive content.

Nourish and Flourish™ was created and launched by Veracity Media Group (VMG) as a stand-alone title in the summer of 2019. Due to the overwhelming success and positive feedback, VMG is launching a series of other specialinterest digital publications in 2020 to be offered on PressReader and other online platforms.

Each publication features advertising-free, original, mindful editorial content, complemented by a clean, visual-centric design, stunning color photography, and graphics.

Check out our family of titles including: FOOD & DRINK • The Allure of Chocolate: the history, culture, recipes, and future of this amazing ingredient.

• Nourish and Flourish: Flavors of the Season: simple, delicious, and healthy recipes • Fire . Flavor . Spice: cooking with live fire and spices from around the world HEALTH & FITNESS • Healthy Living: Inspiration for home cooks of all ages ANIMALS & PETS • Tales & Treats: A Guide for Loving and Caring for Your Animal Family And the list is growing!

Expanded editorial content, blogs, and videos are published on our website and social media channels. Editorial focus includes, but is not limited to: • Earth Matters • Nutritional Healing through Healthy Food • Regenerative Agriculture + Soil Health + Seed Preservation • Food Culture + History • International Farms & Gardens • Travel + Exploration • Food + Wine + Seasonal Recipes • Animals + Pets + Farms + Gardens • Arts + Science + Technology and beyond . . . nourishandflourish.site | veracitymediagroup.com

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