Winter foods may seem boring until we add this colorful, flavorful little gem. Let me share with you a few of the lemon’s health benefits and some of my favorite ways to add it to your diet during these dreary winter days.

Reasons to rejoice:

Lemons are high in vitamin C. Most people know this … but by adding it to certain foods, it helps absorb other important nutrients, such as iron or calcium. One little lemon has about 140% of the RDA for vitamin C.

Lemons can help you lose weight. Really? Yes! I recommend them to all who do my “two week challenge” and any type of weight loss or detoxifying diet.  Hot water with lemon is liver-friendly, and “cleansing” the liver is a key component of weight management.

Lemons have cancer-preventive compounds in the peel. These phytochemicals (beneficial plant compounds) may also help lower cholesterol. Organic versus conventional? If I am using the zest or adding the whole lemon to a dish, I buy organic since conventional lemons are both sprayed with pesticides (harmful chemicals in our bodies) and typically waxed.  In this case, while the price may be cheaper, the flavor is as well! Chemicals in the zest are really not desired. Go organic. Otherwise for juicing the lemons, just wash them well before using.

Ways to spruce up your food:

Breakfast:

Black tea with lemon — it’s truly a smart thing to do for your health with all the tea and lemon phytochemicals.

O.J. — I cut up lemons and add them to my morning o.j.  Add seltzer and lemons or limes and drink that any time of day.

Hot water with lemons and honey — even if you’re not a singer, this is good for you and maybe will improve your singing voice?

Pancakes, muffins, waffles or scones — add some zest to any batter.

Snack or Salads:

Papaya — (my favorite) — sure it’s exotic but it’s also available. It’s soooo good simply peeled and cut up (remove the black seeds) with lemon squeezed on it.  Boost up yogurt by adding this combo to plain yogurt and drizzle with honey or agave syrup.

Goat cheese — zest a little lemon and squeeze the juice into a small amount of goat cheese. Add a dash of salt and any herbs or garlic too. Smear on some Triscuits, flatbread crackers or toasted whole wheat pita. Top with some sliced grape or other tomatoes and feel good about this healthy snack!

Guacamole — At a minimum, mash 1 avocado with the juice of 1 lemon (or lime) and salt. Smear it on toast, pita, bagel, a tomato or a piece of lettuce. Just eat it, often!

Dinner, Lunch, Etc.:

The options are endless … sometimes we just need a reminder. If lemons are in your kitchen, use them!

Lemons are great on just about any poultry, pork, or fish — baked chicken, poached fish, steamed lobster or fried shrimp — lemons enhance them all.

Sautéed or steamed vegetables. Even mashed sweet potatoes taste better with some lemon juice!

Legumes love lemons. Lentil soup and bean salads (black bean or white cannellini in particular) are great with fresh lemon juice and zest.  Seafood or even a simple corn chowder begs for fresh lemon as well.

Salads — lemon juice, olive oil and a bit of sea salt & pepper can never do you wrong (add a pinch of sugar and dijon mustard too.)

I’m rejoicing because life is sooo much better thanks to all the lemons. Happy New Year, happy winter fruit and here’s to your health!

Spinach & Goat Cheese Stuffed Mushrooms

by Susan Greeley, MS, RD

1 package large “stuffing mushrooms”, rubbed clean and stems removed (about 10-12 mushrooms)
1 Tb. olive oil
1 large package fresh spinach, washed and dried
1 clove garlic or 1/2 tsp. garlic powder
1/2 cup panko bread crumbs
4 ounces goat cheese
1 tsp. dried sage or herbs de provence
salt & pepper

Heat oven to 400 degrees. Rub the mushrooms with a bit of olive oil and then place them bottom-side up in a 9×9 glass baking dish.
In a pan, heat the olive oil and add all the spinach and garlic or garlic powder.  Cook this until spinach is soft.
Add the bread crumbs and herbs and a pinch of salt and pepper.  Stir together. Turn the heat off and add the goat cheese.  Blend all together until goat cheese, breadcrumbs and spinach are evenly distributed.
Spoon or fork the spinach mixture into the mushrooms. Sprinkle with a salt and pepper before baking. Bake covered with aluminum foil for 20 minutes. Remove foil and bake another 5-10 minutes, until browned on top. Serve immediately. Enjoy!

Simple, Savory Butternut Squash

1 Butternut squash, peeled and cut in small chunks
1 small white onion, peeled and sliced into small pieces
2-3 Tb. Olive oil
1-2 Tb. Orange juice
Fresh rosemary
Salt & pepper

Fill a medium-sized pot with about 1/2 inch of water and bring to a boil.  Add the butternut squash and cook covered for 7 minutes.  While squash is cooking, heat about 1-2 tablespoons of olive oil in a pan and add the onion.  Sautee the onion on medium-low heat just until soft and translucent.  Chop about 2 tablespoons of fresh rosemary and add to the onion.  Stir around and let simmer just a couple minutes. Add 1/4 tsp. salt.
Place cooked squash in a serving bowl, making sure to drain off any remaining liquid. Pour onion & rosemary mixture on top and toss evenly. Pour  on the orange juice and a bit of olive oil if desired. Sprinkle with a bit of salt and fresh ground pepper and toss to coat squash evenly. Garnish with a few sprigs of rosemary. Serve and enjoy!

Caribbean Sweet Potatoes

(A recipe from my husband’s grandmother, cuz every Thanksgiving table needs at least one recipe from a grandmother!)

(serves 4-6)

2 lbs. sweet potatoes
1 tsp. orange rind
1/8 tsp. nutmeg
1/2 tsp. salt
1/4 tsp. pepper
1/2  cup brown sugar
2 Tb. butter
1 Tb. lime juice
3 Tb. dark rum

Cook sweet potatoes about 1/2 hour at 400 degrees (or microwave until soft but still firm.)
Preheat oven to 350 degrees.  Peel & slice potatoes. Combine the spices
Arrange potatoes in 2 layers in a shallow casserole — sprinkle each layer with spices.
Heat butter, sugar, lime juice & rum in small saucepan over low heat. Pour over potatoes.  Bake for 30-40 minutes, spooning glaze/sauce over potatoes every 15 minutes.  Let stand 10 mins. before serving.

Rub a little canola oil on your hands and then rub 1 cup pumpkin seeds in your hands to coat lightly. Place them on a cookie sheet and bake at 375 degrees for 15 minutes. Season with salt and curry powder to taste. Toss & bake another 5 minutes or until crisp and golden brown. Enjoy!

Canned pumpkin is great for making “Seductive Soup”! What, you ask?!  Everyone knows it’s great for pumpkin muffins, scones, pancakes and pie of course.  I even put canned pumpkin in homemade mac&cheese and other tasty pasta dishes.  But back to the seduction … When I was in college, my mom made this fabulous Pumpkin Basil Soup that she served the first time I brought a boy home for the weekend.  He (“the boy”) loved the soup and started to fall in love with me, so my mom and I joked about it being the soup. Well, that relationship didn’t last, but the pumpkin soup was put to the test again with a couple more boyfriends over the next few years, including the one who became my husband.  So, as funny or strange as it may seem, keeping pumpkin on hand can come in handy when you’re trying to impress a prospective love interest. Haha!  Love and seduction aside, this soup is great as a Halloween or Thanksgiving dinner starter, or simply enjoy any time in fall and winter.  A final note — if you kept the pumpkin seeds after jack-o-lantern making, toast them (see how to below) and use to top the soup before serving. Deeee-lish!!!

Pumpkin Basil Soup

by Susan Greeley, MS, RD

1 large onion, peeled & chopped finely
1/4 cup butter
1/2 lb. fresh tomatoes (or canned whole), seeded and coarsely chopped
3-4 large carrots, peeled and chopped
4 cups low sodium chicken broth (vegetable broth for vegetarian version)1 16 oz. can pumpkin
1/4 cup fresh chopped basil
salt & pepper
pinch sugar
3 Tb. heavy cream (optional)
Grated Swiss cheese or salted/toasted pumpkin seeds for garnish

In a large soup pot, saute onion in butter about 4-5 minutes. Add tomatoes and simmer gently about 5 more minutes.
In another saucepan, simmer the carrots in 2 1/2 cups of chicken broth until soft.  Pour soft carrots & broth into a blender or food processor. Add the canned pumpkin and 1/4 tsp salt and blend until smooth.  Add the remaining chicken broth as necessary.
Add the pumpkin mixture to the tomatoes & onions. Season with pepper, pinch of sugar and a little salt if needed. Stir in the chopped basil. Fold in heavy cream (if desired) and heat but do not boil the soup. Pour into a soup tureen or individual bowls and top with cheese and toasted pumpkin seeds.

Toasted Pumpkin Seeds

Rub a little canola oil on your hands and then rub 1 cup pumpkin seeds in your hands to coat lightly. Place them on a cookie sheet and bake at 375 degrees for 15 minutes. Season with salt and curry powder to taste. Toss & bake another 5 minutes or until crisp and golden brown. Enjoy!

So I hope you trust me on the these recipes. They are a bit shocking color-wise (particularly my Beet-Loaf) but that’s part of the fun.  My favorite thing to do with beets is make my “Can’t Beet This Pasta”, but if you make it with just the greens and want to use the rest in something different than a delicious salad with goat cheese, roasted beets and pecans (always a crowd-pleasing combo) … go for my meatloaf with a twist. (Mom made a lot of meatloaf when I was growing up, and I have to admit — I still love it!)  This version may be a good Halloween meal once you see the outcome! Here’s to my mama, who loved all food.  Enjoy!

Can’t Beet This Pasta!

by Susan Greeley, MS, RD

3-4 whole beets with greens

10 ounces penne or bowties (Barilla plus or whole grain pasta)

4 Tb. Olive oil

2-3 cloves garlic, peeled.

salt to taste

1/3 cup Parmesan cheese

1. Put water in a large pot and heat over med-high heat.
2. Cut the stems & leaves off the beets. Rinse and chop stems into 1-inch chunks. Cut leaves.
3. Peel the beets and cut into large chunks.  Add just the stems and leaves to water, lightly salt and bring to a boil.
4. Add the beets and simmer about 5-8 minutes.
5. Bring to a boil again, and add the penne or bowties. Boil for 8 minutes. Drain all in a colander.
6. Transfer hot beets, greens & pasta to a large serving bowl. Crush the garlic over them. Add 1-2 Tb. Olive oil, stir and salt to taste.
7. Toss with Parmesan cheese and remaining 2 Tb. olive oil if desired. Salt & pepper to taste. Serve immediately.

Beet/Meatloaf

by Susan Greeley, MS, RD

Don’t be frightened by the color on this. It’s actually quite delicious, particularly if served with homemade mashed potatoes, steamed broccoli and a big arugula salad.

1/2 – 2 lbs. Grass-fed ground beef
1 large beet, peeled and chopped into very small chunks
2 eggs
2 tsp. ground ginger
1 tsp. garlic powder
1/2 tsp. salt
1/4 tsp. black pepper
Worcestershire sauce

Preheat oven to 400. In a large bowl combine all beef, eggs, ginger, garlic powder, salt & pepper until all evenly mixed.  Place in a glass loaf pan. Sprinkle top with Worcestershire sauce.   Cover with aluminum foil and bake for 25 minutes.  Remove foil and bake another 20-30 minutes as desired. (Check to make sure it’s cooked in center.)  Remove from oven, let stand a few minutes before serving.
Other options include adding some chopped fresh parsley and onion.

Awesome Autumn Salad (serves 4)  by Susan Greeley, MS, RD

2 heads leaf lettuce (red and green), washed and torn into small pieces

1 large fresh beet, peeled and cut in small pieces

1 carrot, peeled & grated

1 avocado, peeled & cut in small chunks

1/3 cup frozen corn, rinsed to thaw and drained

1/2 cup jicama cut in small pieces (optional)

1/4 cup fresh chives, chopped finely

1/4 cup roasted hazelnuts

Place the hazelnuts on a foil-lined baking tray. Roast in oven at 400 degrees for about 8 minutes, or until browned and skins begin to peel off. Remove and place in a kitchen towel to rub off the skins.  Roast extra ones to use in other salads or for fish and pasta dishes.

Combine all salad ingredients in a large bowl and toss well with Lime Dijon Dill Dressing.

Lime Dijon Dill Dressing:

In a blender combine 1/3 cup olive oil, juice of 2 limes, 1-2 garlic cloves, 2 tsp Dijon mustard, pinch sugar, 2-3 Tb fresh chopped dill, dash of salt & pepper.

Blend for 20 seconds, until slightly creamy. Drizzle over salad, toss well and enjoy!

A note about crusts: As a very busy mom to 3 boys, I don’t have time to make them!  Occasionally, I make a trip to Whole Foods and stock up on frozen whole wheat pie crusts. I love them! They are perfect for the recipes that follow. If you want to make your own, I am a pure butter believer. My grandmother used lard, my mom used Crisco till I banned it, and I use butter. With whole wheat pastry flour and sweet cream butter, you’re good to go. In honor of both my beautiful parents, who would have celebrated their 54th wedding anniversary last week, I made 2 Sue-Sue Baby (my dad’s name for me) pies for them:

Kentucky Girl Swiss Chard & Beet Quiche

5-6 cups fresh swiss chard (1 large bunch)
1-2 fresh beets with greens (1 large or 2 small)
1 clove garlic, peeled & finely chopped
1 shallot, peeled & finely chopped
1/3 cup grated Parmesan cheese
3-4 eggs
1 cup 2% milk
salt & pepper, dash of nutmeg

Preheat oven to 375 degrees. Chop greens off of beets and cut into smaller strips. Peel the beets and chop into small chunks. Cut stems off of swiss chard leaves.  Place all greens, stems and beet chunks in a large pot of water to cover. Bring to a simmer (low boil) and cook for about 5 minutes.  Place in strainer. Beat eggs and milk together. Add pinch of salt and pepper. Pour chard & beets into pre-made pie crust.  Sprinkle on chopped garlic and shallots and Parmesan cheese. Pour egg mixture over the filling.  Sprinkle with a dash of nutmeg and grind a bit of black pepper on top.

Bake for 35 minutes or until firm and browned on top. Enjoy!

For the Love of Bart Best-Ever Blueberry Pie

5 cups fresh blueberries, rinsed & picked over
1/2 cup sugar
4 Tb. corn starch
1/2 tsp. lemon extract
zest of 1 lemon
2 pre-made whole wheat pie crusts

In a large bowl, combine all ingredients and let stand for about 15 minutes. Meanwhile preheat oven to 425 degrees. Pour blueberry mixture into crust, then place second crust on top. Pinch around sides to seal. Make at least 4-6 small slits in top crust to vent. Rub cold water around edge of crust. Bake for 30 minutes, then reduce heat to 350 degrees. Place pie on a tray and bake another 35 minutes or until browned and bubbling over.

Let cool completely before serving with a big scoop of vanilla ice cream!

Hope you enjoy them as much as I did!  They both would make my parents proud.

Find out here:

http://twitter.com/SusanCGreeley

Nutritious and delicious — that’s the goal.  Take advantage of these fresh varieties while they’re available.  Here is the eggplant parmesan way …

I used basically 4 ingredients (eggplant, tomatoes, cheese and olive oil), and 2 of those were either grown at my own home or came in my “box share” from my CSA. If you don’t know what a CSA is, please read all the way to the bottom…

But first back to the eggplant parm, which is easy to make but takes about 1 1/2 hours from start to finish.  Sometimes great food does take a little longer, but it is always worth the wait!  …  The secret I am sharing with you is that I just used amazing heirloom tomatoes and the most beautiful eggplant I have ever seen, both from my Honey Brook Organic Farm box share.  (I am sorry I did not take a picture of them, so unfortunately I have no photo with this post.)

I start by slicing the eggplant fairly thin (maybe 1/8 to 1/4 inch) and putting them in a colander. I  lightly salt them, which pulls out the “bitter liquid” before I cook them. Pat them dry and then dredge in mixture of whole wheat pastry flour seasoned with some salt & pepper. I always use whole wheat pastry flour to flour things. Get some if you don’t have it — it’s best for replacing refined white flour in baked goods of any kind.

Lightly fry all the eggplant in olive oil and then simply layer in your baking dish like a lasagna — eggplant layer, then fresh tomato layer , then thin slices of fresh mozzarella.  (I used roma tomatoes for the first layer and then yellow and red heirloom tomatoes on top, so it was beautiful!)   I do that two times, so you finish with cheese on top and then sprinkle the “real” Parmigiana Reggiano on top.  Bake uncovered at 375 for about 45 minutes. Buon appetito!!

Now for the community supported agriculture (CSA) info.  Basically, I want you to know they are great and now is the time to start thinking about registering for next year’s growing season if you are not already a member of one.  To learn more, check out http://www.localharvest.org/csa/ to find a farm and the US Dept. of Agriculture’s site for info on CSAs: http://www.nal.usda.gov/afsic/pubs/csa/csa.shtml

My CSA farm is www.honeybrookorganicfarm.com

A friend I met this summer owns this gorgeous farm:  http://www.stonegatefarmny.org/

Have fun getting to know your local growers!

So, we’re done videotaping for the time being. I’ve had such a fun time thanks to the generosity of my crew. Thank you sooooooooooo much! I would not be doing any of this without this great team of a few awesome professionals.

Visit the website of The Farm at Broad Run Va.