This recipe is for those of you who’ve made cooked strawberry jam and been disappointed that it’s too sweet and not strawberr-eey enough.

Not to mention that many national brands of strawberry jam have a long list of unpronounceable ingredients… let’s skip those ingredients and the food miles by making your own.

You can make this with both fresh-picked or previously frozen berries. And feel free to use the wonky looking or almost too ripe ones for jam. When you’re growing your own, you’ll likely harvest a few cups to a few pounds a day, and if you want to save up and make a batch of jam, just freeze whatever isn’t eaten at the end of the day and defrost once you’ve got enough berries and time.

More on growing strawberries HERE.

If you go to a Pick Your Own Berry Farm and come home with 16 pounds of berries (yep, happened to me before) this is a great way to preserve that summer-sweetened flavor all through winter and right into next spring.

I also love how fast this strawberry freezer jam comes together. It is literally a 10-minute process once the berries are clean.

Technically, you should freeze this jam in plastic freezer containers. And sometimes I do, but I also use freezer-safe mason jars. I pack my freezer jam jars into cardboard boxes, so if something does crack it will be contained.

To prepare strawberries, give them a quick rinse and remove the hulls and any extra weird clumps of seeds on the bottoms of the berries (are those berry butts?). Then crush with a potato masher or similar tool. Crushing the fruit really decreases its volume, so I usually end up preparing about 8 cups of cleaned and hulled fruit that gets crushed down to 4 cups of prepared fruit.

Pick a Pack of Pectin

I love Pomona’s brand pectin for making lower sugar cooked jellies and jams but haven’t had great luck with it for freezer jams. I think it may be affected by the lower amount of cooking time. For freezer jams I usually go with the low-sugar Sure Jell pectin. The different kinds of pectin (high or low-methoxyl) are truly fascinating to me; derived from different foods like citrus peel or apple with different setting times and temps, but that is another rabbit hole for another day…

Strawberry Freezer Jam Recipe

Ingredients:

• 4 cups prepared fruit
• 3 cups sugar, measured into separate bowl
• 1 1.75 oz. box pectin Sure Jell (*low sugar)
• 1 cup water

Directions:

• Thoroughly clean six 8-ounce or four 12-ounce containers (plastic or freezer-safe glass) and lids. It never hurts to sanitize jars with boiling water for ten minutes. The plastic containers just wash thoroughly.
• Prepare the fruit as mentioned above. Measure exactly 4 cups prepared fruit into a separate bowl and set aside.
• Slowly mix sugar and pectin well in a medium saucepan, then stir in the water. Bring to a boil on medium-high heat, stirring constantly. Once boiling, cook and stir one more minute, then turn off heat and pour in prepared fruit immediately. Stir briskly (I like to use a whisk) for one minute or until well blended.
• Fill containers quickly to within 1/2 inch of tops. Wipe off rims of jars or containers and cover with lids. Once cooled off, move to refrigerator. You can refrigerate freezer jam up to 3 weeks or freeze up to 1 year.

And somehow, I always end up with a partial jar that makes that goes right into the fridge to enjoy!

I love this strawberry freezer jam on yogurt and granola, in smoothies, or on or toast with brie or goat cheese. My kids eat it old school with PB+J.

I hope this has inspired you to make some of your own strawberry freezer jam! Whether you grew the berries, picked them, or bought them, skipping the many ingredients in store-bought jam is better for the flavor and your health!

Dig In,
Michelle

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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!

Oat Power

I love making oat flour out of my oats and think this is my second favorite gluten free flour of all time. So, this recipe uses the humble oat in three ways. We use whole rolled oats (not the instant kind please), oat bran and then more of the rolled oats, pulverized to a flour to bring all the health benefits of oats but help it hold this dish together like a flour. Because it only uses oats, it is also naturally gluten free!

I don’t want to call this a health food, because there is maple syrup (or brown sugar) and butter (or coconut oil) in it- but the oat’s naturally high amounts of soluble fiber (specifically called beta glucan) lowers blood glucose and cholesterol levels. The oat bran also provides high levels of antioxidants. Oat groats and steel cut oats both naturally contain oat bran. But oat bran is also sold on its own, usually in the bulk bins from your local coop.

And I’ll give a shout out here to farmers growing grains sustainably and organically. It takes a lot more land to grow marketable amounts of these grains compared to vegetable farming operations. I see you and appreciate you!

Back to the Apples

It’s the perfect pairing of the nutty oats with a spiced fall apple flavor. I am not an apple snob, so I say use whatever apples you have on hand, but I do prefer a slightly tart apple in these.

Granny Smith is the classic, but I prefer Honeycrisp, Cortland, Macintosh or  if you can find them Northern Spy. Whatever apple you use, these will be simply satisfying.

If you’re looking for an Organic Apple Orchard I’ve got you covered there too!

I’ve also baked these in a 9X12” (lots of crispy edges and tops), a 9” round (almost overflows), and muffins (this makes a slightly awkward 18 muffins) – all are delicious. I will suggest you steer clear of paper muffin liners because this is such a wet batter going in that half the muffin will stick to the liner when you’re trying to eat them.

Baked Apple Oatmeal Cake Recipe

Ingredients

• 3 c. rolled oats – 1 cup pulverized into flour
• ½ c. oat bran (or another ½ cup rolled oats)
• 1 tsp. baking powder
• 1 tsp. ground cinnamon
• 1/2 tsp. kosher salt
• 1/8 tsp. freshly grated nutmeg
• 1/4 tsp. ground (or 1/2 tsp fresh) ginger
• 1/4 tsp. cloves +/or cardamom *optional
• 2 large eggs
• 2 c. milk (2% or whole)
• 1 tsp. pure vanilla extract
• 1/4 c. maple syrup (or brown sugar)
• 2 small apples cored, peeled, and chopped (about 2 c.)
• 4 tbsp. (1/2 stick) butter (or coconut oil) melted, plus more, softened, for pan
• 1/2 c. chopped nuts (pecans, walnuts or hazelnuts) *optional

Preheat oven to 350F.

Grease pan of choice with coconut oil

Start by mixing the dry ingredients in a large bowl.

Measure 2 cups of milk into a 2 cup measurer- then you can crack and beat two eggs (gently) and add the vanilla, pour and then measure the maple syrup all in the same measurer before pouring into the dry ingredients. Melt the butter (I use same now empty measuring cup) and add to batter.

Mix and let that mixture soak up the liquids while you peel, core and chop enough apples to make around 2 cups. Chop and add nuts if using. Mix with the other ingredients.

Grease your pan or muffin tins with coconut oil. and fill to just under the rim. These do not expand much.

Bake in 350F oven for allotted time:

• 9X12 – 20-25 minutes
• 9” Round- 25-30 minutes
• Muffin tins- 20 minutes

Enjoy it Your Way

And then we can dress it up. My one son LOVES whipped cream- and straight cream with a little vanilla extract whipped in is a delightful topper. I also push whole fats with my boys and paired with the oats this is a healthy way for them to eat them.

I prefer whole fat Greek yogurt spiced with vanilla, cinnamon, and ginger, maybe cardamom too… the yogurt feels like a breakfast, but the whipped cream brings this fully into the dessert realm in our home.

For more apple goodness check out my post An Apple A Day that has loads of delicious ways to cook with and preserve the fall apple bounty!

If you’ve moved on to Pumpkin, try my favorite Spiced Pumpkin Cake recipe too!

Let me know how you prefer to enjoy these healthful, delicious apple + oat treats.

Dig in,

Michelle

The post Baked Apple Oatmeal Cake (GF) appeared first on Forks in the Dirt.

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.

When it rains, any ‘germs’ a plant has on its surface are captured in rain drops. If a gardener were to go through while the plants are wet, the ‘germy’ water from one plant is shared with neighboring plants as the gardener brushes the leaves and moves from one plant to the next.

Even though I love walking through a garden right after it rains (it feels so lush and primal doesn’t it!?) I try to remember to stay in the wide paths and not touch plants to minimize the spread of diseases.

When leaves are wet, their pores become much more open to their surroundings. A plant’s roots and leaves will take up the most water in the morning.  Later in the heat of the day, the water-absorbing pores on the leaves tend to close up as a way to retain the moisture they have. This closing of the pores can make plants LOOK like they need water later in the afternoon, but it’s just the plant’s biology taking care of itself and holding onto water from the inside out.  That’s why middle-of-the-day-watering is pretty much a waste of time and resources. You’re likely watering a plant that doesn’t need it and can’t really absorb it. Plus the heat will evaporate most of the water anyways. Remember, even water under the surface of soil turns to gas as it heats up. Another reason to mulch your gardens.

*Note – you may still want to water seeds and tiny seedlings in the middle of the day to keep that thin layer of soil where the plant is active sufficiently damp. Consider mulching shallow rooted plants as well.

Avoid Harvesting from your Garden When Dry

Herbs are easy to grow, but do best when harvested during that not wet but not yet wilted stage. One exception to is if you’re just grabbing a handful to make Infused water. Herbs are at their best flavor when no extra water is present on any leaves. But also, you don’t want them heated up by the sun as this causes the plant’s essential oils to vaporize. You can generally tell when it’s too late in the day to harvest an herb if you can smell it before you get to the plants. All the oils you want to capture are already floating in the air.

Read my blog for detailed information on Harvesting, Preserving and Using Herbs

Harvesting Tips

Think about the produce you’re picking. The thinner the skin the higher the respiration rate. We don’t usually think of plants as breathing but they’re continually respirating which is why food will eventually rot.

In general food with thicker skin (Winter Squash) respirate at a slower rate and can stay ‘shelf stable’ for months.

*Pick berries only when dry. Berries in particular have incredibly thin skin and a high respiration rate. Berries picked in the rain will retain this moisture and start to rapidly mold.

*Clean snips between harvests. Using the same snips or knife to harvest at this time might also spread those same disease around. I try to always have some rubbing alcohol around (extra hand sanitizer works too) to spray and wipe down blades between pruning.

*Dunk in water. You can submerge + store cucumbers, celery and heads of lettuce/greens in clean water for an hour or so post harvest to help keep moisture content.

*Have a clean, smooth container ready. Bruising, or puncturing skin of just harvested veggies can be easily avoided.

*A few plants should be harvested while still wet– lettuce greens, and sweet corn.

Tomatoes-

Not only are tomatoes more susceptible to diseases if picked after a rain, but they also tend to split/crack open after a large rain event. So, if you’ve got some ‘almost ripe’ tomatoes hanging on the vine- go ahead and pick them before that big storm rolls in. They can finish ripening inside. There’s nothing wrong with picking a tomato in the afternoon – especially if you’re going to eat it right away. Remember the thinner skin of tomatoes though, they’ve lost some of their water content from the heat of the day. But I think this can make their flavor even more intense- sun warmed tomatoes for the win!

Beans–

Bacterial Bean Blight- causes light green or yellow spots to form on bean leaves. The blight eventually kills the leaf and weakens the plant, which may stop producing or die all together. The disease is more readily spread when you disturb wet plants during harvest. It is best to avoid picking beans from wet plants if they are still producing. 

Cucumbers and Zucchini-

Pick them often and on the small side, the seeds will be smaller and the skin thinner on most varieties the earlier you pick them. Using a snips to cut cucumbers from the vine and a sharp (clean) knife to cut zucchini and summer squash off the vine will keep you from damaging the plant. These are known to get powdery mildew which can be spread by splashing water.

I hope this help you with harvesting from your garden and growing happier healthier plants!

Dig In!
Michelle

The post Harvesting from Your Garden appeared first on Forks in the Dirt.

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!

Last Words on This Healthy Broccoli Soup Recipe

For more Very Veggie Soup Recipes, check out my RECIPE page. I’m also perfecting a “Broccoli Leaf Soup” recipe—check out this deeply flavorful and nutrient packed recipe!

This healthy broccoli soup recipe makes excellent leftovers and keeps in the fridge for a few days.

Dig In,

Michelle

The post Best Healthy Broccoli Soup Recipe appeared first on Forks in the Dirt.

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.

One HUGE step forward was growing Burpee’s Golden from Seed Saver’s Exchange and most recently, Territorial Seed Company’s “Avalanche” white beets. I don’t mind the ‘earthy’ flavor of beets at all, in fact I adore that flavor palette, but the rest of my family was a hard pass.

First off, homegrown beets (like all veggies) just taste better than store bought, so that’s one step closer. But the Golden and White varieties have truly decreased some of that flavor profile. This also corresponds to the greens (hence eating it like spinach). While there are beets grown specifically for their greens, I find the greens of the regular varieties we grow just as tasty.

Growing Beets

Like any vegetable, the flavors will reflect that soil that nurtured it- so making sure the soil is rich with humus and well-draining. They also like phosphorus, so for those of in Minnesota, where we typically have lots of phosphorus in the soil- this is good news. They tend to be a little picky with their pH, doing best between 6.5-7, a pretty small window. Besides making sure to water well so they don’t get tough, the other tip is to make sure you thin early and give them lots of space! I also like starting these really early. I direct sow the majority of my beet crop once the soil reaches 40F. But will also start a few in a winter sowing jug to get a jump start. More on winter sowing HERE.

Harvesting Beets

I usually just harvest as I need as they do hold well in the early summer and later fall. You can also harvest the “beet greens” the leaves similar to a cut and come again lettuce, taking the outer leaves as they mature. Always make sure to leave enough leaves to keep the roots happy. I use fresh beet greens just like spinach, and the baby leaves are every bit as tasty as any other green.  

Most beets can be taken a little earlier than their typical 50-60 days to maturity. While they don’t appear to change much, if they stay in the ground too long after their 60 days to maturity, they will get woody.

Eat Yer Beets!

I really enjoy raw shredded beets on salads, along with the more traditional roasted and sliced options. Grilling them the night before when we’re already using the grill (or oven if winter) makes it so much easier to incorporate these veggies into meals.

I’ll also give one more shout out to the Beet Greens

I also adore Beet Kvass. This is a fermented beet juice that is slightly salty and tangy and tastes like the winter to me. It can be an acquired taste, but I have definitely acquired it, and actually crave it in the depths of winter…

Beet Kvass Recipe

2 to 3 large beets, scrubbed but skins on.
Chop into ½-1 inch cubes.
Add beets, 1 tsp salt and cover with water in a glass jar or crock, making sure to dissolve salt.
Screw on lid tight and keep away from direct light.
Check daily (or more often) to mix and to release any build up of gas. I ferment for 3-4 days.
Strain off the fermented juice and enjoy.

I often eat the beets after draining too, and my chickens go BONKERS for them, although I do rinse off any excess salt before giving them to my hens.

Chef in the HOUSE

Another favorite way to eat them is in Chef Matt’s Beet Risotto! I’ve made his recipe a few different ways and loved them all. This is a versatile recipe that is delicious with different varieties of beets, from the blood red, to the golden and whites!

With my Avalanche White Beets, I shredded and added to the risotto right at the end, as shown in one of Chef Matt’s notes on the recipe below. But pink and red rice is fun, delicious and fitting for Valentine’s celebrations too! Remember, Food is Fun!

Chef Matt

Chef Matt is a stellar chef and local food aficionado (along with being my good friend)! He teaches online cooking classes via “Chef’s House”, prepares weekly “pick up’ meals and caters events large and small. You may also recognize him from the Cider table at our White Bear Lake Winter Farmers Markets…

If want to support a local small business and learn to cook local food at the same time, he’s your guy! Chef Matt is down to earth and explains things thoroughly- but also has a great sense of humor that makes the classes fun- and you’ll love eating the results!

Link to Chef Matt’s Online Cooking Classes

Beet Risotto Recipe

Ingredients                 Amount

Arborio Rice                          1.5 cups
Beets                                    2 or 3 each 
Yellow Onion                        1 medium Onion 
Garlic                                      3 Cloves
Chicken Stock       2 Quarts +
Oil, Vegetable or Olive    Varies
Salt and Pepper                   To taste
Parmesan Cheese              To taste
Butter to finish the dish and for the puree

Steps for Roasting Squash

1. Place whole, washed beets in a roasting dish.
2. I like to add fresh herbs, onion, garlic, apple or orange to the roasting pan, leave in large pieces.
3. All pieces will be tossed in Oil and Salt, pepper, and add ¼ cup of water.
4. Cover with Tinfoil.
5. Place in a 400 degree oven until fork tender and browned. Do not worry if the bottom of the pieces gets dark, it will add to the flavor.
6. Peel beets once they are still warm.

Steps for Beet Puree

1. Place warm beets into the blender.
2. Season with Salt, Pepper
3. Add ¼ cup warm water
4. Add 1 tablespoon of butter
5. Purée until smooth, if more liquid is needed use warm water

Steps for cooking main recipe

1. Get water or Stock heating up in a separate pot.
2. Cook onions and garlic in oil over medium heat. We do not want to get too much color on them, just sweat them to soften up.
3. Add rice and coat in the oil.
4. Cook rice till it starts to look translucent, or “pearlized”.
5. Once rice is looking clear, we will begin adding the liquid.
6. Risotto is about stirring the rice to get the starch to release and thicken the rice.
7. We will keep stirring and once the liquid is just about reduced and gone, we will add another ladle full.
8. Repeat stirring and adding liquid until Rice is al dente and a slightly thickened “sauce” is in the pan.
9. To finish, we will add some of the beet puree, Parmesan cheese, butter, and season with salt and pepper.
10. Garnish with sautéed beet greens if they are in good shape.

Recipe Notes

You could also grate the beets and then sauté them quickly with the onions and garlic and then let them soften up as you are stirring the rice and adding liquid. *This is my favorite way to use my white Avalanche beets!

Another nice beet dish is to use regular rice, cook it, cool it, add the cooked beets and any other veggies you want. I usually make a flavored mayo to use as a dressing.

THANK YOU CHEF MATT!

Deep Beet Love

Because my love of beets runs deep, I wanted to share one more way I enjoy eating them – home made beet chips! These are easiest in a dehydrator, but can be done in an oven (just watch them closely so they don’t burn). I’ve got them pictured plain with just a marigold microgreen (they are deliciously lemony) so you can see the chip- but I usually eat them with a smear of goat cheese and micros!

I really hope Chef matt and I have inspired you to both grow and cook more with beets!

Let us know what you think below!

Cheers to Digging into beets,
Michelle

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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.

Dig In,

Michelle

The post Very Veggie Potato Leek Soup appeared first on Forks in the Dirt.

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.

I took the opportunity to meander through a few of the gardens before the event began. I visited the Home Demonstration garden displays, spending lots of time in the Fruit + Vegetable and Herb Gardens. The Arb is such a treasure, and a beautiful example of community coming together.

The event was another example of communities coming together.

The Farmers

CommonGround is an organization of women in agriculture from across Minnesota who volunteer their time to share information about food and farming. Three Minnesota Farm women were there to share stories and facts from their farms with us. The Organization CommonGround was developed by farmers of two national checkoff programs, the National Corn Growers Association and the United Soybean Board. “CommonGround’s goal is to share personal experiences, as well as science and research, to help sort through the myths and misinformation surrounding food and farming,” as stated on their website. It was good to have faces behind the corn, soybean and cattle operations you see on the news.

31% of Minnesota farmers are women, nationally the average is 36%.

The Moms

Twin Cities Mom Collective had some of their own volunteers on hand, and invited other local moms involved in the local food, gardening and farming scene to attend. As moms we have limited resources and have to make efficient food choices while still keeping meals (and all those snacks) fun and healthy. I think the main question all the moms gathered at this event was basically, “How do we balance convenience with quality”?

What I learned

The moms at the event leaned towards organic and healthy foods for their families. The farmers, all conventional, kept the dialogue open and honest. They explained why they farmed conventionally and like any business, that they have to hit a bottom line.

I’m a lover of local food and all it can do for the earth and the economy. Still, local grocery stores carry peppers from Canada and California instead of Minnesota grown produce even in the height of local harvests. As for why, the basic answers I got from the farmers boiled down to supply and demand. That was also their response when I asked about if/how they were looking to move towards more organic farming practices.

By interviewing farmers over the years, I’ve come to know and love the deeply resilient, hardworking and independent personalities of the farmers and their families. Farmers, whether first generation or fifth, are tied to their land in ways most of us can’t fully understand.

And as much as I want us all to eat from local farms, as a country, that’s not how we operate. There are no physical difference between corporate and family farms, (just a label we throw around). But they do have different connotations! Even the smallest family farms are likely ‘incorporated’ as a business. However, the more land you farm the more you tend to farm it “Conventionally” or “Industrially.” This increase in acreage tends to be where farms switch over to round-up ready crops and pesticides, instead of organic practices. 

Seventeen million acres are in some way certified organic (USDA farmers Survey Results 2019). Yet, only a small percentage of the top U.S. field crops (corn 0.3% and soybeans 0.2% and wheat 0.6%) were grown at certified organic farms.

From the Farm

The cattle farmer, Katie, is an Ag Advocate in other ways as well, having been to the US Capitol to talk Agriculture a few years back. Katie spoke of their farm’s advances in adding native plant strips, which help pollinators. Adding strips like these also help with water run-off, enabling them to earn a “Water Quality Plan” certificate.

All the farmers talked about how federally funded programs can be difficult to navigate. They work closely with their local farm extension offices, just like we would hire an accountant to file taxes.

Krista and Lauren, the other two farmers at the event, grow conventional corn and soybean crops. They grow on a large scale and sell on the commodity market- a part of the “Farm to Table” process that we as consumers don’t often think about.

They were explaining that they cover crop, (see my blog on cover cropping for home gardeners) a well-documented way to increase soil life and overall soil health. But I was nonplussed when they added that they routinely spray the cover crop with a pesticide to kill it. There are other ways to ‘terminate’ or kill cover crops. Either tilling into the soil or ‘crimping’ in order for the next crop to grow in place are in practice.  

Take Home

I saw women doing the best they could with the systems they were in. I would urge us all to remember we vote three times a day with each meal. You have the power to make food system changes.

We can keep growing the market for local, organic food by making more sustainable food choices ourselves. The farmers will respond. Maybe slower than we want, and with much federally funded confusion. But they will respond. Farmers in general tend to be early adopters of new technology and practices- let’s encourage them while understanding the difficulties of their working environment. When we see farms as families AND businesses, we’ll be a step closer to lasting change.

I hope this has encouraged you to think a little deeper about your food and the farmers that grow it. If you have questions, please ask away!

Keep Digging In,

Michelle

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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 making beet chips to slaw, I use this handy tool almost every day.

A note of caution here: the blades are VERY sharp. Most mandolin packages come with a ‘guide’ or shield of some sort. I suggest using that whenever you get even a little close to the slicing blade.

VIDEO: watch a mandolin slicing patty pan in action

I also use cottage cheese instead of ricotta in my lasagna. This is mostly for the ease since I usually have cottage cheese on hand. But also, using cottage cheese lowers the saturated fat, cholesterol, and overall calories. Cottage cheese’s calories comes from the protein, which equates to staying full longer. This is worth considering since we’re swapping out the starch in this recipe! Cottage cheese does contain more sodium though, so we don’t need to add as salt much to the dish with this switch. But I love all cheeses, and ricotta will work here as well.

Let’s Get Cooking!

Patty Pan Lasagna Recipe

Ingredients:

3 large Patty Pan squash

1 lb Italian Turkey Sausage (Ferndale Market makes an awesome variety!)
1 large onion
2-3 cloves garlic, crushed
Tomato Sauce (I used roasted tomatoes, about 16oz pureed, spaghetti sauce also works here)
Italian seasoning to taste: Marjoram, Basil, Oregano, Parsley, Thyme, Rosemary

2C Cottage Cheese
2 Eggs
1 Tsp Black Pepper

2 Cups Mozzarella Shredded

Instructions:

Slice patty pan into thin ribbons with a mandolin.

Sautee turkey with onions, garlic (and spices if not using Italian flavored to start)

Add tomato sauce and seasonings.

Mix cottage cheese with eggs and black pepper

Layers

A little meat sauce on the bottom
Patty Pan Noodles
Cottage cheese/egg
Meat Sauce
Mozzarella
Patty Pan Noodles
Cottage cheese/egg
Meat Sauce
Mozzarella
Patty Pan Noodles
Cottage cheese/egg
Meat Sauce
Mozzarella

Bake at 375F for 40 minutes

Let stand 10-15 minutes before serving

Delicious served  with a simple kale salad!

So… have you grown Patty Pan, or have you seen them at your local farmers markets? I dare you to try these beauties.

I also shred and add to other recipes as a meat substitute. I love a versatile veggie!

Dig In,
Michelle

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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. 

Bite Size Pieces

Did you know that 26% of all global emissions are food production-related (source)? That’s a pretty significant chunk. That 26% can be broken down into different sectors which include: supply chain, agriculture, land use, and livestock/fisheries, some of which I’ll touch on in this post. 

Whenever we talk about the climate crisis, it can get overwhelming pretty quickly. But the good news is that there are steps we can take to lessen our emissions, and also extend that knowledge into our local communities.  

This post isn’t made to make you feel guilty; the goal is to raise awareness, and identify some tips that you can implement in your own life. 

Before I get too ahead of myself, it’s important to note this: this topic is complex (like many are), and there are no clear-cut answers. We all may have our own opinions about what is best, but we can’t force those onto others. We all come to the “sustainability table” (as I call it) with different access to resources and other factors. Shaming doesn’t have a place here.

We need as many people as possible making all the changes they can, and judging and shaming only turns people away. The climate crisis is linked with so many other issues like social inequality, environmental injustice, and racial justice (and more). What works for one person may not work for another. But, we can’t start to make changes without being aware, and that’s what the purpose of this post is!

The Standard American Diet (SAD)

The “SAD” diet is usually associated with a lot of packaged and processed foods. It is the, well, “standard” diet in American culture, and one that is causing a whole host of problems. It’s not only unhealthy for us, but it’s also not great in terms of the climate crisis. 

Here are just some high-level ways the SAD diet contributes to the climate crisis: 

• Factory emissions from food production and processing
• Resources that are mined and extracted for packaging use
• Excess packaging that ends up in the landfill
• Emissions and resources used for recycling and packaging that is recyclable 

Remember how I said this issue was complex? 

It’s easy for some of us to say something like:

“Just make your own food from scratch.”

“Just start a garden and grow everything”

Unfortunately, it’s not that easy for everyone.

Approximately 20 million people live in a food desert, which is categorized as an area that doesn’t have access to affordable and healthy food and fresh produce. Food deserts could be an entire post on its own, so if you’re interested in learning more, this website has some great information. 

Other barriers to access include the cost of fresh produce, time, mental health, mobility, transportation, and more. 

Conventional Farming Practices 

Whenever the topics of food and climate change come up, immediately a solution of “go vegan or plant-based” is suggested. But human beings have been eating meat for a really, really long time using sustainable farming and hunting practices. Unfortunately, that isn’t the case today, as much of our meat and dairy come from factory farms, which are huge contributors to the climate crisis. Additionally, conventional farming practices are depleting the nutrients and quality of our soil, which is a huge problem for the next generations. 

If you’re interested in learning more about this issue, I would highly recommend the book Kiss the Ground, which talks about regenerative agriculture and returning to practices the Indigenous people shared. 

Food Miles

Did you know the average meal travels 1500 miles from farm to table? That’s a lot of resources that not only go into growing, harvesting, and storing the food, but also transportation (often imported or exported from different countries). All of which releases a lot of emissions (especially CO2) that contribute to climate change. 

According to one source, “it is estimated that we currently put almost 10 kcal/kg of fossil fuel energy into our food system for every 1 kcal/kg of energy we get as food”. 
Local Food For Thought
100 Mile Meals

Food Waste

My family and I completed a zero waste challenge (through Hennepin County, if anyone is interested) four years ago. We discovered that 75% of our trash was food waste. I was SHOCKED. But, I shouldn’t have been. 

40% of all food in the US is wasted. Much of that includes food waste from restaurants and grocery stores, but I know my family and I aren’t alone in the amount of food we throw away (or did). A common misconception (and one that I held) is that when you throw food in the trash, it will simply “break down” in the landfill. 

And while that is sort of true, the full story is not as simple. 

When food gets to a landfill, it lacks the nutrients needed to break down like it would in a compost pile. The most important nutrient that is lacking is oxygen. So, instead of composting, it sloooooowly breaks down. While doing so, the food releases methane which is a greenhouse gas that is 3x more potent than carbon dioxide. 

So, what can we do?

Solutions

Grow Your Own Food

Of course, if you can, growing your own food is a great way to reduce the number of food miles, food packaging, and all the resources and emissions that come from the food we buy. Even if you don’t have the space, time, or mental space to have a large garden, even just growing a couple of things can make a difference. 
Modern Victory Gardens

Support small, local farms and farmers

Another way to keep food miles, packaging, resources, and emissions down is to shop local. A farmer’s market is a great way to learn about farms in your area, and the great thing is that you can talk to the farmer about their growing practices and other topics important to you. Many farmer’s markets now are not only selling fresh produce, but some vendors sell meat, cheese, bread, jams, honey, and more. 
Secrets to Shopping Success at Farmers Markets
White Bear Lake Winter Farmers Market

If you already know of farms in your area, consider checking to see if they offer a Community Supported Agriculture (CSA) program or sell their items in another way. Some farms even offer trade programs where you can volunteer in exchange for food. 

CSA’s So Many Ways

Compost

Cut back on the amount of food that sits in a landfill by composting. There are TONS of different options out there these days, and my best advice is to find one that works for you and your family. 
Forks in the Dirt Composting Article
Forks in the Dirt Vermicomposting Article

Not able to compost? There is a great app called ShareWaste that connects people with compost materials to others with a way to compost them.  

Reduce Meat/Dairy Consumption

The fact of the matter is, most Americans don’t eat enough fresh fruits and vegetables. Many of us could stand to reduce the amount of dairy and meat that we eat as well. I’m not saying that you need to go full plant-based or vegan, but switching one or two meals a week to meatless and dairyless can help us in terms of our physical health, our wallets, and the planet. 
Tips for Getting Your Family to Eat More Veggies

Get involved with your community!

I’m saving my favorite for last, and that is to get involved with your community. There are SO many ways you can do this, but here are a few:

• Start a seed library and share seeds with your neighbors
• Grow extra seedlings and share them with your community
• Offer to mentor a new gardener
• Share tools and gardening supplies with others
• Host a plant giveaway or sale
• Start a community garden
• Contact local officials about any anti-garden laws or regulations in your city 
• Contact local officials or your waste hauler and ask for curbside organics recycling pickup
• Talk with friends, family, and neighbors about these topics to help spread awareness

Bringing It All Together

The food we eat contributes to the climate crisis in several ways, however, there are also a lot of solutions to the problems. It is truly my belief that if we start to make some of these incremental changes in our lives, and work together with our local community to do the same, we can truly make a difference. 

THANK YOU LAURA!
I loved finding out about ShareWaste- and was reminded that dairy takes a lot of energy to create too. So friends, how will you Dig In to Eco Friendly Eating?
– Michelle

Guest Author Bio: Laura Durenberger is the founder and creator of the blog Reduce, Reuse, Renew, which acts as a guide to help you live with less, in a sustainable way. She is also the creator and host behind the podcast Raising Eco Minimalists, a podcast that acts as a resource and community for those raising kids who care about their mind, body, community, and planet. Laura lives in Minnesota with her husband, son, and three cats. She is an avid home gardener, with a passion for providing seeds, materials, and education for anyone who wants to grow their own food. Aside from gardening, Laura can be found hiking, biking, paddling, camping, volunteering in her local community, and spending time with family and friends. She is an avid mental health advocate, often sharing her own journey through anxiety and depression. Finally, she believes that building and connecting with local community is the key to solving a lot of the big issues we (and our kids) face today. 

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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

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.

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.

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.

Catch Bright Future farm at these upcoming Farmers Markets:

Cambridge Farmers Market:
Saturdays starting May 7^th 9am-1pm

Lindstrom Farmers Market:
Wednesdays, starting July 8^th 3pm-6pm

Bright Future Farm’s Future is, well – bright! Check out their website for more info.

Dig into locally grown food!
Michelle

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