Real Food Fudge

An easy dessert that fills the chocolate craving, without the sugar crash.


INGREDIENTS

  • 1 cup peanut butter (no sugar added)
  • 2 cups fresh dates, pits removed*
  • 1/4 cup cacao powder (not coco powder)

DIRECTIONS

  1. Place dates in a high speed food processor and blend until a paste forms. If needed, add 1 T of water (or more) to soften dates and help form a paste. 
  2. Add peanut butter and cacao powder to the food processor and blend until smooth and creamy.
  3. Adjust as needed with more cacao powder or peanut butter. 
  4. Once fully blended, serve with a spoon and ENJOY. 

* If dates are not fresh, soak in warm water for up to 5 minutes. Then drain before completing step 1. 

** Make sure you remove date pits or any pit fragments!

Fall Garden Prep

I know here in Florida we are still looking at a long season of 90 degree plus days ahead, however, it is time to start thinking about your fall garden. There have definitely been a large number of people starting to garden and seed companies have been running low or out of stock completely. Here in zone 9a we do not need to start our fall seeds until September (give or take a little), however, I recommend you make a list of the things you want to grow and purchase those seeds ASAP. Northern zones are planting their seeds Baker Creek Heirloom Seeds and Annie’s Heirloom Seeds are the two companies I typically purchase from. There are many great seeds companies out there so do your research to see which one you like best.

My hope for sharing my fall garden plan and seed purchase is that you will have an idea of what you can grow and begin preparing for your (maybe first ever) fall garden. ENJOY


VEGETABLES:

This year I am planning to use every square inch of my garden (and hopefully even add on two smaller beds). My goal this fall/ winter is to significantly lower our grocery cost by growing what we eat the most of. The veggies listed in bold print are ones I have not grown successfully yet, or am just growing for the first time. The veggies marked with an * are ones that should not be transplanted, but directly sown into your garden.

  • brussels sprouts
  • lettuce varieties
  • kale
  • spinach
  • chard
  • snow pea
  • cauliflower
  • red rock cabbage
  • butternut squash
  • bok choy
  • celery
  • broccoli
  • beets *
  • carrots *
  • radishes *

HERBS

I typically don’t start my herbs from seeds. Many of them are hard to germinate and since organic varieties are so readily available I usually just buy and transplant them.

  • cilantro
  • rosemary
  • parsley
  • sage
  • thyme
  • chives
  • mint

FLOWERS

I just read that calendula does well through the fall and mine has had a rough summer so I am hoping to harvest a good amount in the fall to infuse oils.

  • calendula
  • borage

Summer Soup

A lemon bean soup that is refreshing, simple, and packed with nutrients.


INGREDIENTS

  • 1 can of chickpeas
  • 1/2 large yellow onion
  • 1 cup water (can sub veg. stock if you have it available)
  • 1 t. garlic powder
  • 3-5 stalks of kale (can sub spinach)
  • 2 T. Nutritional Yeast
  • Salt
  • Pepper
  • Juice from 1/2 lemon
  • EVOO

DIRECTIONS

  1. Heat a pan over medium heat.
  2. Thinly slice the onion. If using kale you may chop it up at this time as well to your desired size.
  3. Place onion, chickpeas (with brine), and water in a pot. Simmer over medium high heat for about 6 minutes.
  4. Add in garlic powder, kale, and about 3 T. of EVOO. Allow to simmer for another 3-4 minutes. 
  5. Add nutritional yeast, salt, and pepper and stir to combine.
  6. Add juice from the lemon.
  7. Serve in a bowl topped with a lemon wedge and drizzled EVOO. 
  8. Adjust seasonings as needed and ENJOY.

* Serves 1-2

** Add toasted sourdough or a side salad for a fuller meal.

*** You may need to adjust the water and oil depending on your preference. Sometimes I prefer lots of broth and other times I like it thicker. Enjoy!

Summer Cereal

A simple, cheap, and delicious alternative to cereal that leaves you feeling refreshed and ready to start your day strong.


INGREDIENTS

  • 1/2 cup rolled oats
  • 1/2 cup frozen wild blueberries
  • 1 t. pure maple syrup
  • 1/2 cup (or more) almond or other plant based mylk
  • 1 t. cinnamon

DIRECTIONS

  1. Add oats and blueberries in a serving bowl and drizzle maple syrup over the top.
  2. Sprinkle with cinnamon and add in any additional ingredients.
  3. Pour mylk over the cereal and mix together.
  4. Enjoy immediately, while blueberries are still frozen.

*I recommend using wild frozen blueberries for this recipe. They tend to be smaller and do not get soggy like normal frozen blueberries would. You want the blueberries frozen-trust me! They are soooo yummy and refreshing!

** Hemp seeds are a great add-in option if you are looking to up your protein and/or omega intake. They are also delicious!

*** I strongly recommend using a nut mylk over an oat mylk for this recipe. Oats tend to be naturally on the sweeter side and oat mylk can actually make this recipe a bit too sweet. One thing I love about limiting sugar in my diet is that the naturally occuring sweetness in real food stands out much more.

Summer Veggies

Although garden tours are fun, they sometimes fail to show exactly what’s growing in the garden. There are MANY varieties of seeds and many different options where to purchase them from. With the hopes of clearing up any confusion and helping you know what to plant, I am going to share each vegetable I am growing in my summer garden. I know that for many people, the summer garden season is peaking and there is not time to replant summer veggies. Here in sunny Florida however, we can plant a second round of summer vegetables before getting our fall seeds sown. The first frost for my zone (zone 9a), is in December. I do plan to share a fall garden plan and seed purchasing guide but for now, here is what I am currently growing, or trying to grow in my summer garden.


Seed starting day in Spring. I love this day.

Tomatoes

I am growing a few different varieties of tomatoes this year. All of them are heirloom varieties and the majority of them are big beefsteak tomatoes.

These are all the tomato seeds I have. The black envelopes are from Baker Creek Heirloom Seeds and the white envelopes are from Annie’s Heirloom Seeds. There are many great seed companies to purchase seeds from. These are just two of my favorites.
  • Striped German Tomato (78 days) : This tomato has been particularly easy for me to grow. It has the most fruit on it out of all my tomato plants and overall, I highly recommend this variety.
  • Amish Paste Tomato (80 days) : This is a smaller tomato variety, unlike the beefsteaks. This is my first year growing it and it has done fairly well. It is a good tomato for paste and canning, which is the reason I got it. It produced my very first tomato of the season, but as you know, a squirrel got it before I did.
  • Pineapple Tomato (75-95 days) : This is my first year growing this variety. Supposedly the fruit is yellow and very large, with red marbling throughout. I wouldn’t know, because I have been unsuccessful in getting any fruit from this variety. It does say it can take up to 95 days, so I am still hopeful that I will this season!
  • Cherokee Purple (80 days) : This year is my first time growing this variety. It has lots of fruit on it and I just harvested my first tomato from this plant. It was delicious! It is a Cherokee Indian Heirloom and I just think that is the most amazing thing- to be growing what Indian’s grew pre 1890’s!
  • Brandywine Tomato (80 days) : This is the average red beefsteak tomato. It is still different than what you would find at the grocery store. This is the second year I am growing this and I have yet to get any fruit from it, but it is a very popular variety. I also am not a pro gardener by any means and know that there are like a million factors that could be preventing it from producing.
  • Aunt Ruby’s Green (85 days) : I am not growing this variety this year mainly due to lack of space. It produces green beefsteak tomatoes and is a fairly popular heirloom.
  • Blueberries and Blue Gold Berries Tomato (75 days) : These are the only cherry tomato varieties I grow. They both produce heavily and consistently. Direct sunlight turns the tomatoes a blue/ purple color. The pigments are the same as those found in blueberries, making the tomato high in antioxidants. They are delicious, easy to grow, and very fun and unique! I highly recommend growing this variety. I feel like they would be especially fun for kids to grow.

Peppers


Bell Peppers:

I have had a great deal of success growing bell peppers in the south. Due to the warm weather I was able to harvest peppers pretty much all year long last year. I did not grow all of these varieties because of spacing, but the green, chocolate, and red varieties did really well for me. This year I am trying the Belgian variety for the first time.

  • California Wonder (70 days) : Green bell pepper that ripens red.
  • Orange Bell (90 days) Orange bell pepper.
  • Quadrato Giallo D’Asti (78-80 days) : Sweet yellow bell pepper.
  • Quadrato Rosso D’Asti (80-85 days) : Sweet red bell pepper from Italy.
  • Red Belgian Early Variety (50-70 days) : This plant is known for it’s high yields. Peppers can be picked early when yellow (around 50 days), or allowed to ripen and turn red.
  • Chocolate Bell (65-80 days) : My favorite variety of peppers. They are a chocolate purple color and produce a high yield.
Peppers that didn’t have time to ripen. You can see the chocolate color starting to come through on the left.

Other Peppers:

  • Banana Pepper (60 days) : My favorite peppers! I just planted three more for a total of 5. I’m hoping I will get enough to pickle and store through winter.
  • Craig’s Grande Jalapeno (unsure of the days) : No fruit on this plant just yet.
  • Poblano (75 days) : Plant has grown very large and strong, but has not produced any fruit yet. Can’t wait to saute these with some olive oil and sea salt. YUMMMMMMM.

Cucumbers

Cucumbers grow very quickly and produce high yields. My issue with cucumbers is that pickle worms run the show around here. I just had to pull my blonde cucumber to save my boston cucumber from being taken over as well. Neem oil is your friend with these babies! * See neem oil disclaimer *

Both varieties grow quickly and produce a high yield.
  • Boston Pickling Cucumber (57 days) : I haven’t tried pickling yet but I might this season.
  • Boothby’s Blonde Cucumber (60 days) : My favorite cucumber for slicing! It can also be pickled but I really enjoy this one fresh.
Baby Boston Cucumber. This will be ready to harvest in just a few days.

Lettuce

  • Annie’s Lettuce Blend: A mix of seeds of all types of red and green lettuces and romaines. A good option if you are going to plant a row of lettuce because you will most likely get a good variety.
  • Bronze Beauty: This is my first year growing this and I love it.
  • Buttercrunch: I got this as a free seed but I have not grown it yet.
  • Swiss Chard Vulcan: I LOVE swiss chard but have not successfully grown it this year. I just sowed a whole row of it in a shadier spot in the garden. I love to saute chard with potatoes and top with poached eggs for breakfast. I am determined to have an abundance of chard this year!
  • Malabar Spinach: The variety of spinach that I originally planted did not germinate, so I picked up a Malabar Spinach seedling at a local farm. The berries can be planted to grow another plant. I will say this spinach is quite slimy when cooked. I’m hoping the sliminess will be masked in a smoothie.
Malabar Spinach
I do plant this in a pot because it self seeds.

Beans

  • Mammoth Melting Snow Pea (68-72 days) : I just direct sowed these in the garden and am hoping to have some peas by September!
  • Chinese Red Noodle Long Bean (80 days) : These are the best beans ever! For one, they are unique and HUGE. They produce heavily and are wonderful cut and sauteed with garlic and oil, like green beans. I have had issues with aphids on most of my beans. I use neem oil and a friend from Urban Pigtails Farm recommended to use soap with cayenne pepper, which seemed to work wonders. * See neem oil disclaimer *
  • Provider Bush Bean (50 days) : I just sowed these in the garden. Last year they did well and the beans were delicious raw.
  • Kurzer’s Calico Traveler Bean (90 days) : This is my first year planting this variety. The plant is loaded with beans, but none of them are large enough to harvest yet. I hope to use these in soups or salads.

Squash

  • Black Beauty Zucchini (52 days) : My plant got sick early on last year and I wasn’t able to harvest any zucchini. It is a very popular variety though.
  • Rampicante Zucchino Squash (70 days) : An Italian Heirloom that has taken over the garden this year. Although the fruit has not grown very large (which I think may be a problem with pollination), the plant has literally not stopped producing. It has grown about 10 feet over our fence and into my neighbor’s yard. They are now also reaping the benefits and harvesting zucchinis too! This is a must grow…if you have the space!

Melons

  • Kajari Melon (early variety) : Once again, I just love Indian heirlooms. This has grown easily and produces a lot of fruit. Unfortunately, I have lost every one to pickle worms. I am still not giving up on this plant though!
  • Sugar Baby Watermelon (84 days) : I planted one this year and one somehow volunteered from last year in a raised bed. No fruit yet but I am hopeful!

Eggplant

I have Black Beauty Eggplant seeds that I was unable to germinate in the spring. After the third fail, I went and purchased an eggplant seedling from one of my favorite local farms, Maggie’s Herb Farm. The plant has done very well and I just made eggplant parm with my first two eggplants. It was delicious! I am not totally sure of the variety but I would assume that it is Black Beauty.

Radishes

I used all of my Watermelon Radish seeds and I am almost through with my Annie’s Radish Mix packet. Radishes are truly the most underrated vegetable. I eat them on toast or roast them like brussel sprouts. They also grow quickly and don’t take up much space in the garden. I will note that home grown radishes are MUCH SPICIER than store bought ones. I know the heat can affect how spicy they are, but I usually roast my homegrown radishes because they are so spicy.

The radishes here are store bought, but I want to exemplify how to incorporate radishes into your diet. Here they are fresh sliced on toast with hummus.

I am definitely a beginner gardener and don’t know all the do’s and don’t of gardening. One of my favorite parts about gardening is that you don’t have to follow the rules. As an educator I do know that the best way to learn is through experience! Some of the best gardeners I follow break the rules regularly to create their own gardening methods and oftentimes they find out… it works! I know I have lots to learn but I hope this encourages you to try something new and just start planting!

*A NOTE ABOUT NEEM OIL * I have heard varying testimonies about using neem oil on your plants. Some say that neem oil can cause plants to burn, especially when applied on a sunny day. I personally use a diluted neem oil spray at night, so it has time to dry before the hot FL sun rises. I recommend doing your own research before using it in your garden.

Two Bean Hummus

5 ingredients and 5 minutes to the best hummus ever

INGREDIENTS

  • 1 can Great Northern White Beans
  • 1 can Garbanzo Beans
  • ¼ cup EVOO
  • 3 garlic cloves
  • S & P

DIRECTIONS

  1. Heat 1/2 T of olive oil in a skillet over medium heat. Peel garlic and saute until brown. Place sauteed garlic into the food processor.
  2. Drain and rinse both cans of beans before adding into the food processor.
  3. Blend until combined well. Slowly pour in the remaining olive oil while the food processor is still on.
  4. Adjust salt and pepper as needed and blend until desired consistency is reached. Enjoy!

*Serving Suggestion: Hummus is of course, great for dipping. One of my favorite ways to eat though, is on toast with sliced radishes or spread thick on a veggie sandwich. Adding it in nourish bowls is another great way to add flavor and get additional protein into your diet.

*I also like to make this regular batch and then add in toppings depending on what I am making. Olives, roasted red peppers, and sundried tomatoes are all great add-ins for this dish. I hope you enjoy!

Banana Hemp Pancakes

Less than 10 ingredients, flour-free blender pancakes

INGREDIENTS

  • 2 cups rolled oats
  • 1 cup almond milk
  • 2 eggs *
  • 1 ripe banana
  • 1/3 cup hemp seeds
  • 1 T honey *
  • 1 T cinnamon
  • 1/2 t baking powder
  • Dash of salt
  • coconut oil (for cooking)

DIRECTIONS:

  1. Combine all ingredients in a blender. Blend until smooth.
  2. Heat coconut oil in a skillet over medium-high heat.
  3. Optional: Add in additional ingredients such as blueberries, nuts, or chocolate chips.
  4. Once skillet is hot, pour batter into roughly 6 inch rounds.
  5. Flip after three minutes or until edges begin to bubble.
  6. Cook an additional 2-3 minutes and remove from heat. Makes 4-5 pancakes.

* Vegan Option: Mix two tablespoon ground flax seeds with four tablespoons of water to substitute the two eggs use in this recipe. Additionally, replace honey with pure maple syrup.

* Serving Suggestion: We like to eat this with blueberries mixed in and walnuts on top. These pancakes are filling! My firefighter husband usually eats two or three or them before tapping out. Hope you enjoy!