A little crisp on the top layer, dense and perfectly spiced with chunks of warm apple throughout… This baked apple oatmeal recipe is so easy, uses a single bowl and can feel like a hearty breakfast or delicious dessert depending on how you dress it up!
I love the ‘idea’ of baked oatmeal but so many recipes can fall apart and feel like a good attempt gone wrong. This recipe teeters between baked oatmeal and oat cake/muffins, but I’m 100% comfortable with rocking the oat boat like this- because these are absolutely delicious!
Harvesting from your garden is the moment we’ve all been waiting for!
You’ve probably heard it’s best to harvest from your garden in the morning. Maybe you’ve also heard not to harvest from your garden when wet… These can seem contradictory especially on damp, dewy mornings. But there’s more behind the ‘not wet and not wilted’ reasoning.
I’m sharing some best practices to harvest lots of delicious and nutritious food to make your garden healthier and more productive.
Why Not When Wet?
We should generally hold off harvesting from our gardens until plants are dried off because when we open a wound on a plant from harvesting by cutting or breaking off we’re leaving an entrance on the plant for diseases.
Fungal and bacterial diseases (blight, powdery mildew, rust, etc.) multiply while the leaves are wet. So, the chance of them getting directly into a wound is greater with a wet plant as well. This timing also makes it harder for the plant to fend off the diseases in general.
I love a versatile soup—and this healthy broccoli soup recipe can be tweaked so many ways, from silky smooth puree to a hearty chunky pottage, to cheesy and creamy decadence—but it all starts with some beautiful broccoli!
Start with the Best Broccoli
Broccoli is one of our family’s favorite garden veggies to grow. So much so that my boys will even go patrol for cabbage worms, the little green guys that can ravage this plant if left to their own munching.
I also love that when we eat broccoli, we’re eating the immature flower buds! I used to tell my boys they were eating broccoli bouquets, and I like to think that helped them grow in their love for this powerhouse veggie.
I’ve had good luck growing Bellstar, Emerald Crown, and Green Magic varieties of broccoli in our zone 4 gardens (all from Johnny’s Seeds).
Harvesting Tip** Soak your broccoli florets in salty water (1 Tbsp in a bowl of water) for a few minutes so any creepy crawlies float to the top!
Because it is a family favorite veggie, we grow a lot of broccoli and usually have some frozen to use during the winter months. And while we love many veggies from green beans to corn simply heated and eaten as side dishes straight from the freezer, I find broccoli needs a little extra love once frozen.
Soup is the perfect spin!
In addition to the blanched and frozen broccoli from the garden, I’m also saving broccoli stems all season to use in this broccoli soup. To make the best use of them, peel the ‘skin’ from the tender part of the stems closer to the buds. Toss the woody part (further down the stem) into the compost. These add great bulk and flavor to soups. And by peeling, you’ll get rid of the most gas-inducing part of the broccoli!
My secret ingredient in so many pureed soups is a little cream cheese. It adds such a depth of flavor and pairs well with broccoli.
You can keep it really simple, and even skip the pureeing, if you like it chunky. If leaving this kind of soup chunky, make sure to not overcook the vegetables. You can also add up to half cauliflower if preferred. See, super-flexible soups really are the best!
I’ve added the white beans and/or potatoes as a way to thicken this soup without adding gluten, and I like the flavor better too. Leave out the cream/cheese if you want to keep it dairy free or vegan.
Healthy Broccoli Soup Recipe
Ingredients:
1 medium yellow onion, diced
2 cloves garlic, minced
1-2 celery ribs, chopped
1-2 yellow/white carrots (optional)
1 tsp thyme
1-2 cups shredded zucchini (optional but great thickener)
2-3 Yukon Gold potatoes, chopped
4-5 cups broccoli stems and florets (frozen is fine)
6 cups chicken (or veggie) stock
½ cup white beans (optional)
1 cup milk, or ½ cup of half and half, or ¼ cup of cream cheese
Salt + pepper to taste
Olive oil to sauté
Our family’s favorite garnishes for this healthy broccoli soup recipe are roasted chickpeas, pea shoots, green onion—and of course always served with toasted bread.
Directions:
Chop veggies into desired sizes, considering if you’ll be pureeing.
Sauté onions for a few minutes, then add garlic, thyme, and celery.
A few minutes later add the shredded zucchini, potatoes, and stock. If you have lots of good broccoli stems, add those in now as well. Simmer for 10 minutes.
Then add in broccoli florets and cook for another 5-10. Or if pureeing, add florets at same time, cooking for 10-15 minutes total.
You can puree some stock with the white beans to thicken, or add milk, half and half, or cream cheese while pureeing as well.
Have fun garnishing! We love to sprinkle microgreens on top of our soups. And make sure that bread is extra toasty!
One of my all time favorite vegetables is the humble Beet. Sometimes Beet Recipes can get a little predictable, but I’ve got a guest chef helping us keeps beets exciting today…and sharing his Beet Risotto Recipe with us!
I think my deep love for beets may be in part because it was one of those vegetables my mother NEVER cooked. So, I got to discover it all on my own and there’s something simply endearing about that, isn’t there? Their flavor and nutritional powers are pretty good reasons to love them as well…
Variety Matters!
I also love beets because you can use the entire plant, literally roots to shoots. I admit it took me a few years to fully board the ‘beet green’ bandwagon- but I am quite comfy now not giving up my seat now!
The rest of my family grew to love beet greens as a substitute for half the greens in their salads last summer. They even preferred it to spinach as the season wore on… we’ve also been enjoying frozen beet greens this winter.
But the beetroot is still up for debate with most of them.
Soup Season is here and we couldn’t be more ready!
Leeks are a favorite late season crop that add so much depth of flavor to everything they touch, especially soup! We had a bumper crop this year so I’m excited to experiment with leeks this winter…
Straight up Potato Leek soup is divine, so I wasn’t sure if I should mess with it… but I did because I can’t help hiding extra veggies in all my meals.
So, here’s a soup that’s every bit as delicious with some added protein and veggie power. But it all starts with bacon, so don’t worry, this is definitely scores high on the flavor meter.
Ingredients
Bacon- 1 lb locally raised Leeks- Three large or four medium leeks Thyme- few fresh sprigs or 2 tsp dry Bay Leaf- 1-2 Potatoes- 4 medium-sized, peeled and cubed Cauliflower- half to a full head, cut up (or 2 cups Zucchini, shredded) Any White Beans- ~ 1 cup Chicken Stock- 3-4 Cups Salt + White Pepper to taste 2 Tbsp Cream Cheese – optional
Directions
Soak and cook beans until soft (or used canned). Fry the bacon on low until crispy. Set bacon to drain. Use bacon fat to sauté leeks, on medium low for 5-7 minutes. Add in potatoes, cauliflower or zucchini, thyme and bay leaves. Pour in chicken stock. Simmer until everything is well cooked, 20+ minutes. Fish out bay leaf and thyme sprigs. Add in cream cheese. Use an immersion blender (or blender) to puree soup, or leave chunky if preferred.
Garnish with cream, microgreens, fried leeks, bacon, kale chips, etc… Delicious with homemade sourdough!
I’ve got more Forks in the Dirt “Veggie Heavy” Recipes over on my RECIPES PAGE. I hope you love this soup as much as we do, let me know what you think of the added cauliflower and white beans.
Farm to Table means different things to different people. But everywhere I look people are digging into the backstory of their food. I see more of us asking questions about local, organic, sustainable and regenerative. What I don’t often hear are questions about the farm families that bring us that food. So, when the Twin Cities Mom Collective invited me to talk with some women farmers of Common Ground Minnesota, I was all in.
The two organizations recently brought together local moms like myself with Minnesota farm women to ‘talk turkey’ and corn, soybeans, beef production, etc…
The Setting
We met at the iconic “Farm at the Arb” which has been restored to all its glory. The barn itself is rustic chic and the gathering lawns, landscaping and vistas put it over the top! As stunning as the Farm is, it is only one historic chapter in the story of the Minnesota Landscape Arboretum (the Arb).
The University of Minnesota has managed the Arb’s 1,200 acres since 1958. It boasts seemingly endless display gardens, plants, tree and shrub collections and educational offerings. This place is a mecca of sorts for Midwest gardeners and nature lovers alike.
Everyone loves Lasagna, right!? Here’s my veggie-heavy version. And the trick is using larger (what people may think of as past their prime) Patty Pan squash.
Patty Who?
Patty Pan squash are a prolific heirloom variety that I think of something between a summer and winter squash. The firmness and dense texture of these squash make for a much closer “faux pasta” than regular summer squash! I love all kinds of squash, especially zucchini, and have a dedicated blog all about different ways to use those beauties in Zucchini a Zillion Ways.
The plants themselves are large, but not as big as some typical zucchini plants can get. I got my seeds from Baker Creek Heirloom Seeds, “White Scallop”.
So how does a big ole squash become pasta-ish? Welcome my trusty mandolin. I use this simple kitchen appliance to slice and shred and it makes my veggie loving life so much easier! From beet chips to slaw I use this almost everyday. A note of caution, the blades are VERY sharp. Most mandolin packages come with a ‘guide’ or shield of some sort, I suggest using that for whenever you get even a little close to the slicing blade.
VIDEO: watch a mandolin slicing patty pan in action
Today I’ve got a guest author digging deep into the field of eco-friendly eating. Help me welcome Laura to the Forks family! I met Laura online via the squares of Instagram and her feed @reducereuserenew and we share so many of the same values. You know I am a local food lover, and never miss a chance to talk about my three keys to eating local all year long: Grow Your Own, Know Your Farmers, Preserve Local Food.
But this doesn’t mean eating all plants all the time for me- but making smart choices. So, when I asked her to share her take on “Eco Friendly Eating” she went for it.
This one is worth the read- plus I link back to some of my earlier posts that touch on other aspects of the topics she covers. This article is like a little overview of steps we can take and choices to make that will create a difference for us and future generations- I dare you to choose just one of these changes and stick with it!
So, take it away Laura…
Starting Space
You’ve likely heard of the climate crisis. Scientists have been warning us of what could happen if we don’t make major changes for decades. Unfortunately, the effects of the climate crisis reach many different areas of our lives. The food we eat is no exception.
But how exactly does the food we eat impact climate change? And what can we do?
Let’s take a look at the answers to both of those questions.
The name alone gives you a warm fuzzy feeling and I can tell you from personal experience, their greenhouse is wonderfully warm even in the depths of winter… or at least most winters.
Like so many farmers and small business owners, Theresa is always looking to the future, and decided to make a ‘sea change’ in the farm over the last winter. They switched over from Aquaponics to Hydroponics, showing just how nimble small businesses can be.
As Theresa, the main farmer at Bright Future Farms, settles into these changes, she is finding room for growth in new areas. But first – let’s take a look at Aquaponic and Hydroponic development.
A Quick History
Farmers have always been tinkerers. And some Mayan farmers (2,000 years ago!) were farming using an intricate system of open water canals, reservoirs and filtration boxes. Other cultures have used flooding and seasonal water fluctuations to their agricultural advantage throughout the years; think rice paddies.
Flash forward to the 1970’s and Dr James Rakocy at the University of the Virgin Islands developed a commercial-scale Aquaponics system that harnesses the waste of fish to fertilize plants, all within a closed loop system.
Aquaponics or Hydroponics
GrowStones
The main difference between the two systems is that aquaponics grows fish within the system as a way to fertilize the plants, while hydroponics grows plants only. Both systems are soil-less, using ‘growing medium’ like perlite, grow stones, rock wool etc. More info on ways to grow in the fun video by Epic Gardnening. The systems can look quite different and there are lots of small variations.
Hydroponics can be as simple as getting nutrient filled water to flow by plant roots. But even those kinds of systems require a pump. An Aquaponics system also includes:
Rearing Tanks, Clarifier, Filter Tanks.
The water is sent through the rearing tanks, clarifier and filters then onto the hydroponic tanks to water AND feed the produce. For Theresa, if they’re not growing fish, they simply add those fertilizing nutrients into the system.
The beauty of an aquaponics system is that lots of complex natural processes happen on their own… as long as the system is set up correctly. This creates a sustainable, self-contained system that produces nutrient dense foods.
In other terms, the fish produce waste, which is converted to fertilizer for plants, the plants then filter the water that return to the fish.
‘In’ the Farm
Theresa ended up with a single, 24′ X 36′ freestanding greenhouse that has supplemental heat for our cold Minnesota winters provided by a propane furnace.
Nelson and Pade, Inc is a trusted source for Aquaponics systems, and is the Wisconsin company Theresa went through to purchase her original Aquaponics set up. While not cheap to start up, the system is quite efficient once running.
The first thing I did when I visited on that frigid February day was walk through their bio-security system which included washing your hands and walking through a foot bath of a bacterial and parasitic killing solution. This step adds to their ability to say that they’re clean from outside contaminants, and keeps things growing healthy and organically.
Tending the System
When I first explored the greenhouse, it looked a bit like a science experiment, with tubes and tanks all hooked up and going around and around. But Theresa was able to explain it simply.
Theresa checks the water quality by testing levels of ammonia, nitrates, pH level, plus checks the temperature daily. The main input to an aquaponic system is fish food. The fish eat the food and excrete waste. More than 50% of the waste produced by fish is in the form of ammonia secreted in the urine and, in small quantities, through the gills. Monitoring a few key chemical levels assures healthy fish and plants.
Sea Change
Their greenhouse now consists of a Dutch bucket drip system for tomatoes, cucumbers and sweet peppers, and a deep-water raft system for a variety of lettuces.
Dutch Buckets – photo credit Farmer Theresa
All produce is grown without soil or chemicals in very efficient re-circulating systems, within a controlled environment. Their current growing method is hydroponics, but the raft system is configured for both hydroponics and aquaponics.
Floating Raft System
Right now, they are adding the nutrients to the deep-water raft system. On average hydroponic systems use 10 times less water to grow food than traditional field crops. That adds up quick!
“We may raise tilapia again, to have our aquaponics system operating, but are going to compare results of growing lettuce hydroponically before making that decision. Either method of growing produces healthy, delicious and safe food,” says Theresa. As you can see, this farmer is a scientist at heart.
Also of note, composting the unused parts of the vegetables they grow helps add to the general fertility of their outdoor farm garden.
Bright Future Farm also grows a variety of microgreens, also without soil or chemicals, that nicely accompany their other lettuces, tomatoes, cucumbers and peppers.
Now, more than ever, smaller farms are becoming more popular will feed more of the country. Bright Future Farms combines that small business nimbleness with water wise growing techniques to produce delicious produce – and sometimes fish! In places where water is short, hydro- and aqua- ponics will play a larger and larger roll in food production in the upcoming years.
Theresa and her mom all smiles at market!
Catch Bright Future farm at these upcoming Farmers Markets:
Cambridge Farmers Market: Saturdays starting May 7th 9am-1pm
Lindstrom Farmers Market: Wednesdays, starting July 8th 3pm-6pm
Bright Future Farm’s Future is, well – bright! Check out their website for more info.
The second annual BearPower Harvest Party will feature FREE small bites crafted by local chefs from local food. We’re pairing delicious food with family activities and eco-friendly information.
Our Local Chefs
This is your chance to celebrate community grown food! Join us 12-3pm on Sunday, September 22, 2019. The event will take place at the White Bear Area YMCA Community Gardens, at 2100 Orchard Lane behind the YMCA building. We’ll be serving food until we run out, so join the party early. We’ll be inside the YMCA if the weather is really bad, so this is a rain or shine event!
Follow the Harvest Party Facebook Event for Updates and Fun!
Last year’s event was a blast!
Local Food
Farmer Butch pulls a Rutabaga!
Much of the produce was grown in local community Gardens. Our own WBL School District (Central, Lakeaires, Matoska and Oneka) the WBL Health Partners Clinic Garden, Tamarack Nature Center Garden and the YMCA Community Gardens are all sharing produce for the event. Local organic farm, All Good Organics, will again be donating lots of organic grown goodness to round out our garden harvests.
Local Chefs
Chef Matt Ellison of Bonfire Restaurants + Chef Peggy of Margaux’s Table
Chefs Matt Ellison of Bonfire Restaurants and Peggy Doran of Margaux’s Table are donating their time and talents to turn the food into tasty meals. They’ere even inviting a few lucky kids to help them prep food before the party starts! Contact me directly if you are interested in helping the chefs too. Local fall veggies will delight your taste buds; think Fall soup + rustic salad… but the exact recipes will have to wait as the chefs see what produce rolls in the day before!
In addition to the
veggies, BearPower has brought more community goodness together. Pine
Tree Apple Orchard and the White
Bear Area Emergency Food Shelf are teaming up again to hand out apples and raise awareness of
local hunger issues and how you can help. Farmers Market favorite, Great
Harvest Bread Company, is donating bread to
use in the small bites that will be served. All Good Organics will be on site
to talk about organic farming and will likely have something delicious to give
away!
Activities
WBL Seed Library
The YMCA will be holding a few Kids’ Fitness classes in the garden. The White Bear Lake Seed Library will be giving seed saving demonstrations and information on their organization, housed in our downtown public library. BearPower is bringing family fun with giant yard games and ways to make healthy eating and activities a part of your routine. Everyone’s favorite carrot, Chomp, will be on site to get kids pumped about living healthy.
Kids with Chomp at last year’s Harvest Party
The WBL schools will have a table about their gardens, and teachers on site to talk about schoolyard gardens. Ramsey County Master Gardeners will be available for your gardening Q&A. Forks in the Dirt will have a table about the impact of eating local, getting kids in the garden and gardening tips. Our local WBL PD will be there as well with ideas for staying safe while out and about.
Event Grew from Love
Dr. Keeler at a previous BearPower event
This event grew from long-time Health Partners physician, Dr. Elsa Keeler, and her commitment to growing healthy families. Dr. Keeler is taking a leave of absence while working hard to fight cancer.
Let’s take some time to celebrate all we’ve grown this season! Hope to see you there… you don’t get to vote unless you sample 😉
