Fall Harvest

Harvesting your garden can be a chore, but also a fun task for the whole family. In my family, we have the kids help plant, pick and cook garden items. A fun task for children is to have them pick beans and peas. Simply show them when to pick the pods or point out ready to harvest foods. When pods feel full, it’s time to pick them. Including children in gardening helps them gain responsibility and helps you out! This simple task turns into an educational game with lessons that can be used throughout their lifetime. 

Here is a cheat sheet of when to pick the most common fruits and vegetables. Remember that every plant is different – even varieties within a species – some will take longer to mature and some mature quickly.

• Beans: When you can see the inner seeds. Or, when the pod feels full.
• Carrots: Harvest when the tops of the carrots are 1 ½ inches in diameter. There should be at least 3/5 inches of top root (the lovely green) showing. Be gentle when pulling!
• Corn: Puncture a kernel with your fingernail. If a milky liquid flows out, the corn is ready to harvest. If the liquid is clear, the corn is not ready. If the liquid is thick like toothpaste, the corn is over mature. The tops of the silk will be brown when the corn is ready to pull.
• Cucumbers: Perhaps one of the easiest to harvest, this vegetable really depends on what size you want and what variety they are. Some varieties will be thick and long; others are short and stumpy. Either way, look for dark green color before picking.
• Potatoes: When the leaves die back is when to pull potatoes. Purchasing a potato hook will help you pull potatoes more easily and will save a lot of time and backache.
• Summer Squash: When you can easily stick your fingernail in the skin.
• Winter Squash: When you cannot stick your fingernail in the skin. Knock on the outside, it should sound hollow.
• Tomatoes:When ripe: red or bright orange. They should still be form, but a little soft on the bottom. Pull from the vine. You can set tomatoes on the counter to ripen.
• Watermelon (and other melons): When the leaves close to the fruit have begun to turn brown. Knock on the outside; if it sounds hollow, it is ready to harvest. 

Recipe:

Smashed Red Potatoes with Crème Fraîche

Ingredients:

3 lb. red potatoes
Peel of 1 lemon
1 ½ tbsp. Kosher salt
4 tbsp. butter
1 c. Crème fraîche
1/4 c. chopped chives
Freshly ground pepper

Directions:

In a large pot, place potatoes and enough cold water to cover by 2 inches. Add lemon peel and salt and bring to a boil. Reduce heat to medium and gently boil until potatoes are tender, 25 minutes.

Drain and transfer potatoes to a large bowl; discard lemon peel. Add 3 tablespoons butter. Using a wooden spoon, lightly mash potatoes, allowing some chunks to remain. Gently stir in crème fraîche and chives. Season with additional salt, if desired. Top with remaining butter, season with pepper, and garnish with chives.

Source:  http://www.countryliving.com/food-drinks/recipes/a4131/smashed-red-potatoes-creme-fraiche-recipe-clv0413/

- Courtney LaRose, Senior Supervisor

What is CoQ10?

Coenzyme Q-10 (CoQ-10) is a vitamin-like nutrient that plays a key role in energy production in every cell; in the process, it collectively contributes to the body’s total energy levels.* CoQ-10 also functions as an antioxidant and assists in protecting cells from free radical damage.* Additionally, it helps support heart and brain health.* 

Ubiquinone is the chemical name for the most common supplemental form of CoQ-10. The body routinely converts ubiquinone to ubiquinol, the reduced form of CoQ-10 that is sometimes incorrectly referred to as the “active” form. Both ubiquinone and ubiquinol are active and required for biochemical reactions within cells and play vital roles in energy production and heart health.* Some people cannot optimally convert ubiquinone to ubiquinol in their cell membranes for full antioxidant protection.*1 They might prefer to supplement with ubiquinol because it can be easily assimilated since it does not require conversion. 

Who should consider taking CoQ-10 Supplements? 

• Those looking for antioxidant and energy support* 
• Those seeking to support heart and brain health* 
• Those taking cholesterol-lowering statin medications** 
• Those concerned with aging Vegetarians (CoQ-10 is naturally found in foods, predominantly in meat and fish) CoQ-10 plays a key role in energy production and contributes to the body’s total energy levels.* 

What’s So Special about Solgar® CoQ-10?
For more than 65 years, quality has been Solgar’s guiding principle. Everything we do—from choosing the finest natural raw materials, to state–of–the– art manufacturing, to the premium product that appears on the shelf—must meet our own Gold Standard™ of excellence. 

That’s why Solgar ® CoQ-10 formulas supply KanekaQ10® , an all-natural, clinically researched form of CoQ-10 bio-identical to the kind produced in the body. Made in the U.S. and studied for more than 30 years, KanekaQ10® is sourced from fermented yeast unlike most CoQ-10 products which are derived from tobacco or bacteria. Solgar also offers KanekaQH® ubiquinol, which is made from KanekaQ10® . 

Solgar ® CoQ-10 products are available in kosher-certified and vegetarian formulas, vegetable capsules and softgels, and a broad range of potencies from 30 mg–600 mg. Solgar also offers Megasorb formulas which provide CoQ-10 in a base of rice bran oil to promote enhanced absorption.* Plus, Solgar ® CoQ-10 formulas are free of gluten, wheat, and dairy.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
 **CoQ-10 is not intended to serve as a replacement for Statin Therapy, nor should you discontinue taking any prescribed medications while supplementing with CoQ-10.

Source: http://www.solgar.com/pub/solgarscience/20131225211414_2013CoQ10BrochureReprintWeb.pdf

DIY “Cheerful You” Body Oil

Summer is almost over, bringing back-to-school shopping, changing schedules and shorter days. Keep your mood bright and cheery through these transitions with a simple aromatherapy recipe which features Uplifting Geranium, Calming Lavender and Inspiring Lemongrass essential oils.

Ingredients :

1-1/2 oz Grapeseed Oil

1/2 oz Apricot Kernel Oil

4 drops Geranium Essential Oil

4 drops Lavender Essential Oil

3 drops Lemongrass Essential Oil

Directions :

• Combine all ingredients in an Amber Glass bottle.
• Use 2 to 3 Tbsp in bath or apply to damp skin after showering.

- Nancy Mayne, Director of Wellness

Planting Plump Pumpkins…and Other Squash

Squash are one of my favorite vegetables. They’re so versatile! You can easily turn them into Gluten Free pasta, a sweet pie, yummy kabobs with onions and so many more! 

There is a large variety of squash. Finding the right one can be a challenge. Here is a quick “cheat sheet” to finding the perfect one for you.

Acorn

This small acorn-shaped squash is loaded with fiber. I use this as a vessel for fillings. Cut it in half, roast it, then fill it with apples, raisins, chestnuts, or create your own unique yummy recipe.

Butternut

The most common squash used in Fall and Winter. Its skin is thin and easy to peel with a pairing knife. This squash is dense and creamy, allowing it to be used in savory and sweet recipes. Substitute butternut for pumpkin in pies to create a new and lovable recipe.

Delicata

Similar to butternut squash…or a sweet potato. The skin is totally edible and has a sweet flavor.

Hubbard

One of the largest varieties, the skin can range from bright orange to a blue color. The skin is edible, however, try mashing it or pureeing it before consumption, as it is very mealy.

Kabocha

This Japanese squash is newer to the US market, but has quickly become a favorite and household staple. Kabocha are drier and denser than most squash, but are easily roasted.

Pumpkin

My all-time favorite squash – for many reasons – can be used in savory or sweet dishes. A personal favorite of mine is pumpkin ravioli. Fill ravioli pasta with pureed pumpkin, Gouda cheese, and salt for a sweet and savory dish. Pumpkins can be on the sweet side, especially the skin. You can use the skin in dessert recipes, but I omit the skin when cooking pumpkin for a savory recipe. The flavor is there, but the sweetness is not.

Spaghetti

This squash is easy to use for….SPAGHETTI! When cooked, the inside separates from the skin, looking much like spaghetti noodles. Use in place of noodles for a low-calorie, low-carbohydrate, and gluten-free option.

Planting Tips

• When planting winter squash, it is important to remember when to plant. Typically right after the last frost (March) is the best time. Planting seeds this early ensures plenty of time for the fruit to ripen. On average, it takes winter squash 80-120 days to mature after seeds are planted. If you would plant seeds now, they would be ready for picking between October 9^th and the first week of November. It is also important to look at zones when planting – simply go to the USDA website to find the zoning map. This will give you a better indication of when to plant in your area and when to expect the first and last frost of the year. Stop planting seeds fourteen weeks before the first expected frost (November). 
• It is okay for winter squash to be ripening even after the first frost. Their outer “shell” protects the fruit within from harsh temperatures.
• When harvesting, simply knock on the outside – a mature squash will sound hollow. Remember to cut the squash from the vine, rather than yanking or pulling it off. Cutting allows the plant to re-grow from that vine. Pulling can damage the vine and the plant, altogether.
• Remember to keep winter squash in a cool, dry place when storing. Winter squash can be stored for months if stored properly! Avoid moist or damp locations, as the dampness will rot the squash from the outside.

Simple Recipe: Pumpkin Soup

Perfect for those cold autumn and winter evenings, this soup is sweet and savory.

1 3-pound sugar pumpkin or 3 pounds kabocha or butternut squash—peeled, seeded, and cut into 1-inch pieces

5 tablespoons olive oil

kosher salt and black pepper

4 leeks (white and light green parts only), chopped

4 to 6 cups low-sodium chicken broth

sour cream, croutons, and paprika (preferably smoked), for serving

1. Heat oven to 400° F. On a rimmed baking sheet, toss the pumpkin with 3 tablespoons of the oil, ½ teaspoon salt, and ¼ teaspoon pepper. Roast, tossing once, until tender, 20 to 25 minutes.

2. Meanwhile, heat the remaining 2 tablespoons of oil in a large saucepan over medium-high heat. Add the leeks and cook, stirring frequently, until tender, 4 to 6 minutes. Add the roasted pumpkin, 4 cups of the broth, and ½ teaspoon salt and bring to a boil; reduce heat and simmer for 5 minutes.

3. In a blender, working in batches, puree the soup until smooth, adjusting the consistency with the remaining broth as necessary. (Alternatively, use a handheld immersion blender in the saucepan.) Top the soup with the sour cream and croutons and sprinkle with the paprika, if desired.

- - CJ LaRose, Senior Supervisor

Sources:

http://www.motherearthnews.com/organic-gardening/growing-squash/growing-winter-squash-zmaz10jjzraw.aspx

http://www.gardeningknowhow.com/edible/vegetables/squash/growing-winter-squash.htm

http://www.realsimple.com/food-recipes/shopping-storing/food/common-types-winter-squash

http://www.realsimple.com/food-recipes/browse-all-recipes/pumpkin-soup