How to be green (or even chartreuse) and how to cook chard

When I first moved to California over 10 years ago, I barely knew about recycling. One of the reasons I stayed was that I felt connected to the people; they seemed to be more laid back and cared about the environment. I hadn't found that to be the case on the East coast. So, I started with recycling. It was a baby step and I knew I wanted to do more.

About the time that being "green" was becoming more mainstream, I met Melinda, co-founder of greenmoms.com, I was amazed at what she was doing in her life to reduce her carbon footprint. I wondered if I could ever do some of the things that she did. What I liked most about her was that she was not judgemental; she just wanted to help people to become a little more green. Whenever I would say that I felt like I wasn't doing enough, she would remind me that it's all about baby steps. Then, she would remind me of the things I was doing versus what I wasn't doing which made me feel good. I often would call myself "chartreuse" because I didn't quite feel green but I certainly had made some strides.

• I started to bring bags with me all of the time. I thought I was doing great by reusing the paper bags but someone pointed out that eventually the paper bags have to get replaced so using reusable bags was better. I could do that.

• I changed the cleaning products in my home. I never thought twice about laundry detergent, cleaners, dishwashing soap, etc. and now I do. Most of the products I buy are environmentally friendly. I keep a solution of vinegar and water in a spray bottle and wipe the counters with that. Did you know that vinegar is a natural disinfectant? It's not only better for the environment but it's cheaper and leaves a very clean smell in the house.

• I became more conscious of buying plastic (and try to buy less), reusing items and reducing the amount I consume. I may not be perfect but I'm better. And if I use some more water or buy something that may not be sustainable, I still think I'm doing better than I was a year ago and I continue to do so. Baby steps.

I realized that instead of thinking someone else could recycle, bring their own bags and conserve more, it needed to be me. I think some times people think they don't have to because someone else is doing it or that it doesn't matter. If we all do a little, it does make an impact. Remember that. And I didn't do it overnight. It was over the course of 7 years.

Worm "hotel" outside on the deck; the wire is to keep the raccoons out.

The worms eat the scraps and produce a natural fertilizer for the garden and plants.

I remember when I first learned about composting, worm bins (ick!) and home gardening. I didn't think I could do it because of a combination of my brown thumb and the amount of effort I thought it was. But, it got to the point that I was feeling guilty about what I was putting in the garbage. Although food breaks down, it doesn't always decompose the same way that it does in plastic bag. I think another motivator for me was watching my friends who had composters and gardens. I'll admit there was some peer pressure but in a good way.

As a chef and cooking instructor, I felt I needed to be comfortable with growing my own food. I would often say that I was great at preparing food once it came out of the ground but didn't know how to create it. After much deliberation, we decided to start with a raised bed garden in the backyard. This was more than just a baby step but I felt like I was ready. With some help from Doniga Markegard of Designs by Doniga, we worked out the location of the garden. She suggested I start with a worm bin. Although this sounded a little gross, I decided to go for it.

After attending a composting workshop sponsored by the county, I finally got my facts straight and realized I was ready. I now have an active worm bin, garden and the composter is almost ready for assembly. When I think about how far I've come, even from a few years ago, I'm amazed. If you are reading this and think it can't be you, just try to take those little baby steps. You might surprise yourself with what you can do. Here are 5 things you can do to be a little more green in your every day life:

1. Keep reusable bags with you all of the time. Leave 10 in your car so even if you forget to put them back, you'll have extra. Don't ask for bags for big items that can be stacked in the trunk.
2. Change your cleaning products to ones that are more environmentally friendly.
3. Ride your bike or walk every once in a while.
4. Use less water by filling a basin or the sink to wash the dishes. Don't let the water run. And if you feel comfortable, try the "two pees to a push" rule with the toilet. We did this growing up but it was because of our septic system. I find my kids do it naturally because they are usually running back to playing and simply forget.
5. Last but not least, when you can, buy food that is local and seasonal. Think about the effort to get a strawberry to you in January or apples from New Zealand in the spring. It's almost winter now. Choose winter vegetables and fruits and look at where they are from. Just think about it a little more. Who knows, maybe you'll keep it so local that you'll get it from your backyard instead of the store?!

For the effort of reading this article, let me share a great recipe for sauteed chard with you. Use it like cooked spinach and add it to rice, pasta, potatoes, eggs or a grain like quinoa. Thanks for reading!

Children can be very interested in what's growing in the garden;

they may surprise you and actually try it!

How to Cook Chard
Cut up the stems of the chard; don't throw them out. They taste great.

• Olive oil
• 1/2 onion, chopped
• Ground pepper (experiment with other spices, too)
• 1 head of chard, chopped with stems, placed in a large bowl of water to remove dirt
• Salt

1. Heat large saute pan to medium. Then add olive oil. Let heat for a few seconds, then add onions. Give the pan a shake or stir the onions briefly. Season with ground pepper and leave the onions. When you can smell them or when you can see them becoming golden, stir them again and cook until translucent.
2. Remove chard from bowl, placing your hands into the water and scooping out the chard. This is better than pouring the water as some of the dirt might stay on the leaves. Continue cooking chard until tender and wilted, and the water has evaporated. Cover if necessary.
3. When the chard is cooked, season with salt and possibly more oil.

Pumpkin Cream Cheese Recipe

I created this recipe in hopes of it being a big hit at our local festival. I was co-chairing a food booth for my son's school and I thought this would fly off of the proverbial shelves. A combination of bad location and signage led to less than enthusiastic results. However, on the upside, I created something that tasted really good.

Why bother making a pumpkin cream cheese? Well, if you like the flavor of pumpkin pie, you'll probably like this. When you make your own, you control the ingredients, like sugar and spices. By adding pumpkin, you also boost the nutrition, especially the fiber.

We served it on English muffins and then gave the children raisins and Cheerios with which to make faces. It's also good as a dip for pretzels (think salty with sweet; yum) or apples and would be great on a pumpkin muffin. You could even make a sandwich out of it with sliced apples...not a bad idea!

It will keep in the fridge for a week; I wouldn't try freezing it. Remember, keep key ingredients on hand (I always have at least 1 can of pumpkin in my cabinet) and preparing food will seem much easier. Enjoy.

Pumpkin Cream Cheese

8 oz plain cream cheese, softened (the low-fat cream cheese will make the product too runny)
1/2 c pumpkin puree (freeze any that is leftover or make pancakes another day)
1 tsp cinnamon
1/2 tsp ginger
1/2 tsp nutmeg
1/4 tsp clove
1/4 c brown or cane sugar

Yield=2 Cups

Using a hand mixer, beat cream cheese until light and fluffy. Mix in other ingredients. Refrigerate for 30 minutes before serving.

Toasted Pumpkin Seeds recipe

Ok, this is the week to carve your pumpkins. Instead of throwing away the inside, consider two options: compost or toasting the seeds. Did you know pumpkin seeds are very nutritious?

I'm looking forward to burying my pumpkin remains in hopes of creating a pumpkin for next year. We did this a few years ago and it actually worked!

But this past weekend, I cleaned up the seeds, tossed with olive oil and kosher salt and created a delicious little snack. Here are some good tips:

• Work quickly; if you don't clean the seeds right away, the pulp will dry and be difficult to remove. If necessary, place in a ziploc bag to keep moist.
  
• Wash the seeds in a strainer to try to get as much as the pulp off as possible.
• Use a kitchen towel to dry the seeds and make them less wet.
• Toss with olive oil and salt. You can also use sugar and salt for a "kettle corn" flavor, chili powder with cumin, or garlic salt.
• Use a large enough baking sheet and make sure there is a single layer. Otherwise, use 2 sheets.
• Bake in a low oven, no higher than 325ºF or you risk the seeds burning.
• If the seeds have gotten soft during storage, pop into the toaster oven for a few minutes.
• Although it's nutritious, this might be hard for children under 3 or 4 years old to eat.
  

As always, I hope you enjoy this recipe!

Toasted Pumpkin Seeds (about 2 cups raw)

1. Wash pumpkin seeds, trying to remove as much of the pulp as possible.
2. Dry seeds with a kitchen towel or paper towels.
3. Toss with about 2 tsp olive oil and 1/2 tsp kosher salt.
Variations: 1 tsp garlic salt; salt and 1 tsp organic sugar; 1/2 tsp each chili powder and cumin
4. Pre-heat oven to 300ºF.
5. Place seeds on a baking sheet (I like the Chicago brand) and place in oven. Stir every 10 minutes and cook about 25-28 minutes or until golden and toasted, being careful not to burn.
6. Once cool, place in an airtight container and leave at room temperature.

Supermarket Shopping Tips

What type of experience do you have in the supermarket? Are you frazzled and exhausted or relaxed and calm?

Your experience can be determined by whether you:

• have children with you ("no, you can't have that cereal.")
  
• are in a hurry ("why can't I find the soy milk??!! Why am I in the slow line again?")
• are trying to save money ("Oh I see a sign marked in red; it must be on sale, right?") and
  
• are hungry ("Yes, I think we are out of chips. And cookies. And cheese and crackers...").

Here are some thoughts to make that trip something satisfying and not stressful.

1. Start with a list, even if it's written on the back of something you find in your bag. If you go in thinking about lunches and snacks you need to prepare for the week, upcoming parties and pot lucks, and what you need to stock up on, it might be easier to stick to what you really need. I have a chalkboard in the kitchen. When I run out of mayo or a certain cereal, it goes on the board. I find this helps to keep me organized so I'm not making multiple trips to the store (which saves me time in the long run).

2. I leave the kids behind, most of the time. If I give myself enough time, I like to walk around the store to try to get inspired or to look for deals on something I can stock up on like pasta, cereal or canned food. It's worth it to me to get a babysitter for this or use the time while the children are in school. Or, I do it on the weekend very early before everyone else is out and about, or even at night.

3. If I'm bringing the kids, I definitely need to add "strategy" to the shopping list. When children join you at the grocery store, you can't blame them for wanting certain cereals or cookies. Marketing to children is an entire business. Look at where these items are in the store; at the end of the aisles and on their level. Why isn't Dora on a bag of spinach?? Are the items with the characters more nutritious or some times less? Is that what you want to serve them? It's disappointing that often times the most fun looking package contains the worst ingredients. Be aware of this. You are still the parent who has control of the money. If you get a chance, watch the movie Consuming Kids: The Commercialization of Childhood and see what you think after that. It might change your mind on what you buy.

4. Food is expensive. There's no denying that. Some people believe there are long term health benefits associated with eating healthier, both for ourselves and especially for our children. Don't assume the local farmer's market is always expensive. If you are buying food that is in season and abundant, you might get a better deal as well as higher quality. Look for sales but always read the labels to see what is in it. If the price of yogurt seems like a good deal, just make sure there's no high fructose corn syrup in it. Maybe that's why it's so cheap. Same goes for bread and cereals.

5. The best way to stick to a budget is to stick to simple foods that you prepare yourself. When you buy chicken nuggets, macaroni and cheese or brownies in a box, you're spending a lot of money for processing and packaging. Try some recipes from my blog for bbq chicken tenders, quick and easy stove top macaroni and cheese (yes, you can make a white sauce!) or "better than a box" brownies, even gluten free brownies. Also, be careful of what you pick based on the sign. Some items look like they are on sale but the price is just highlighted. Take that extra minute to see if it's a real savings or not.

6. Last but not least, remember the motto: don't shop while you are hungry. It's something I tell people but the reality is, I can't always plan that. If I have a few extra minutes, I'll get a salad from the salad bar first (or even a fruit smoothie) and eat it before I start shopping. That gives me an extra 5 minutes to look at my list and try to stick to it.

You may not put grocery shopping in the category of "fun" but by using these tips, hopefully it will seem much less daunting.

Whole Grain Pancake Mix recipe

One year, I made a layered whole grain pancake mix to give as a Holiday gift. It was a big hit in our house and with others so I started making it on a regular basis. I adapted the recipe, originally from Parents magazine, to create the one below. I also doubled it since it seems to be easier to do all of the measuring at once.

When I made the pancakes, I also doubled the recipe of the pancake batter. We had plenty for breakfast and I froze the rest.

For those of you who buy a whole grain pancake mix from the store, don't be intimidated; it's very easy to do it yourself. It's usually less expensive and you have more control over the ingredients. This one is packed full of nutrition.

I served it to some of the neighborhood kids as a snack; they ate it just plain, without the syrup. Why not boost your nutrition in the morning by trying this recipe? It's worth every bite!

These pancakes make a great snack

Whole Grain Pancake Mix
It’s easiest to make this in a big batch and place in an airtight container. You can make a smaller batch by making 1/2 of it. Mix the following dry ingredients together in a large bowl using a whisk to incorporate the baking powder and baking soda into the flour. Place into an air-tight container.

1 cups all-purpose flour
3 cups whole-wheat flour
1 cup quick oats
1 cup cornmeal
1/2 cup ground flaxseed meal
1/2 cup wheat or oat bran
1/4 cup sucanat (sugar cane natural or brown sugar)
2 Tbl baking powder
1 Tbl + 1 tsp baking soda
2 tsp salt
1/2 tsp nutmeg (optional)
2 tsp cinnamon (optional)

Whole Grain Pancakes
For one batch of pancakes, whisk together until combined:
1 cup of buttermilk (to make your own, place 1 Tbl of vinegar in a glass measuring cup; fill with milk to measure 1 cup and wait 5 minutes)
1 egg
1 Tbl vegetable oil
1 tsp vanilla (optional)

1. Stir in 1 1/4 cup of dry pancake mix just until combined. Heat non-stick skillet over medium heat.
2. Pour 1/4 cup batter per pancake into pan and cook 1 1/2 to 2 minutes per side or until pancake is golden.

Makes eight 4” pancakes per batch

Zucchini Muffin recipe

Well, you may remember that we started a garden this year. For me, this is a big deal as I've always described myself as having a brown thumb. The zucchini are really doing well.

I was looking at one the other day and then noticed a really big one growing; it was almost hidden. It reminded me of the time my dad brought in a zucchini to my mom that he picked in our garden (my mom was a great gardener; not me). He was so proud until my mom looked at it and said "Sandy, that's a pumpkin!". Oh well; at least he tried.

The one thing with zucchini is that you don't want them too big. If you are using them in a salad or sauteing them, go for the smaller ones which usually have more flavor. For muffins or bread, a larger one is fine.

I had found a recipe online a few years ago and started playing with it, changing the butter to oil, white sugar to less refined and adding coconut and walnuts for flavor and added nutrition. Remember, unless your child is overweight, kids need fat, especially healthy fats (for example from plants and nuts as opposed to fat from dairy and meats).

If you still have zucchini in your garden and find it at the farmer's market, try this recipe for yourself or your family.

Here are some recommendations for equipment and products I like to use:
Cuisinart food processor
Stainless steel measuring cups
Stainless steel mixing bowls
Silicone scrapers

Zucchini Muffins
Makes 12 or about 32 mini

2 1/8 cups whole wheat pastry flour (this is slightly lighter than wheat flour)
1/2 teaspoon baking soda
1/2 teaspoon baking powder
3/4 teaspoon salt
2 teaspoons ground cinnamon

2 large eggs
1/2 cup vegetable oil
1/4 cup molasses
3/4 cup sucanat (Sugar Cane Natural; look for it in stores or use an unrefined cane sugar)
1/4 cup organic white sugar
1 teaspoon vanilla extract
1/2 cup unsweetened shredded coconut

1/2 cup chopped walnuts (optional)
2 cups finely shredded unpeeled zucchini-about 2-3 small or 1 medium
2-4 Tbl water

Preparation:
1. Grease and flour 12 muffin cups. Heat oven to 375°.
2. Combine the flour, soda, baking powder, salt and cinnamon in a medium to large bowl.
3. In another mixing bowl, beat the eggs first then add oil, molasses, sugars, vanilla extract and coconut.
4. Add the wet ingredients to the dry ingredients, stirring briefly until blended. Fold in the shredded zucchini and nuts. If the mixture is too stiff, add water until it has more of a batter consistency.
5. Fill muffin cups about 3/4 full. Bake for 20-22 minutes. Make sure you test with a toothpick at the lower end of the time. If there is still batter on the toothpick, cook in 1-2 minute intervals until done.

Crustless quiche recipe

As some of you may know, this is one of my favorite recipes. It's so easy and so many people like it from children to grown-ups. Last week, I grabbed a zucchini from my garden (yes, my garden!), sliced it up, halved the recipe and about 40 minutes later, had a nice, healthy lunch.

The recipe was originally my maternal grandmother's. We called it Grandma Rosie's Zucchini Pie. It really was closer to a fritatta. She made it with quite a lot of oil so I slimmed it down and used non-fat milk instead. By using a combination of eggs and milk, it creates a lovely custard-like texture. She used to add Jiffy or Bisquick to thicken (basically a pancake mix) and I eventually started using flour. When you use the pancake mix, it does tend to be a bit less wet, especially when using a fresh vegetable like zucchini. When I make the recipe with drier ingredients, it comes out perfect with the flour. And in case you want a gluten free version, click here.

Cooking isn't hard when you have the right ingredients on hand. Try this recipe and serve it any time of the day. It's also good to serve in small pieces as an appetizer. I'm sure Grandma Rosie is happy she was able to contribute to my culinary repertoire! Enjoy.

Crustless Zucchini Quiche (creamy version)

1/2 - 1 cup par-boiled vegetable like cauliflower, broccoli or 2 raw zucchini, sliced thin or 1 box frozen, chopped spinach, drained
1/2 cup of shredded mozzarella or cheddar cheese
1/4 cup grated parmesan cheese

6 eggs
2 cups of milk or cream
1/2 cup flour or pancake mix (you can also use a gluten-free flour blend to make the dish GF)
1/2 tsp each salt and pepper
1/4 tsp ea nutmeg and dry mustard (or 1/2 tsp Dijon mustard)

1. Preheat oven to 350ºF.
2. Grease a 13"x9" baking dish with non-stick spray or oil. Place vegetable on bottom and then top with cheese.
3. In a large bowl, whisk eggs, milk, flour or pancake mix, salt, pepper, nutmeg and mustard.
4. Pour egg mixture on top. Place in oven and bake 35-40 minutes or until egg is set and top is golden brown and puffed.
5. Allow quiche to cool for at least 15 minutes before cutting.

Crustless Spinach and Feta Quiche (this one has great flavor)


1 small box frozen chopped spinach, thawed and dried
½ c crumbled feta
½ pint cherry tomatoes, halved
½ tsp each dried oregano and garlic powder

6 eggs
2 cups of milk or cream
1/2 cup flour or pancake mix (see note above)
1/2 tsp ea salt and pepper
1/4 tsp ea nutmeg and dry mustard (or 1/2 tsp Dijon mustard)
1/2 tsp ea

Follow directions from above except, instead of zucchini, place spinach, feta and tomato halves in bottom of pan. Omit other cheeses (or keep them in for more cheese flavor). Add oregano and garlic powder to egg mixture. Follow mixing and baking instructions.

2 Crustless Quiches I served at the Ferry Building to rave reviews:
Sautéed chard and feta & Broccoli and garlic cheddar cheese