Winter Newsletter.

With every season I send out a newsletter to my clients. It's just a quick update on what is available this time of year, some ideas and some recipes. Here is a sample of my newsletter for the Winter season. 

January 15, 2011

J.Phallen MacKinnon R.H.N.C., Lifestyle and Nutrition Coaching.
     (902) 735-3134

Winter Newsletter

Now that Christmas has passed and we have all had more than our share of good and not so good food, we are looking to get back into a routine. New Years Resolutions are made and the promise of a New Year and new beginnings stirs ideas of reform. Food wise this is one of the hardest periods to eat mostly local and seasonal foods unless you've done some preparation over the summer and winter months. No need to worry though, with some creativity and exploration you can prepare lots of food this time of year. Root vegetables keep really well this time of year, especially if kept in a root cellar or cold room. We keep our carrots, parsnips and turnips in the ground, cover them with a mulch and dig them up as we need them. Unfortunately not all root vegetables can be kept this way. Potatoes and beets need to be taken inside for storage. Winter squash like Butternut, Acorn and Hubbard all store really well and make terrific soups, stews and even pasta sauces. Pumpkins also store well if the stem is cut as close to the plant as possible. Onions, shallots and garlic all store well if dried properly and add lots of flavour to all kinds of dishes. It won't be long until we're able to plant things again in the cold frame. If the weather is similar at all to last years, we should be able to plant starting in March. You can also grow sprouts indoors on your windowsill during the winter months for garnishing soups, stews and other dishes or a small sprout salad. I simply use a mason jar, a clean piece of some kind of screen or mesh material, the sprouting seeds and water. There are all kind of sprouts you can purchase from businesses that sell seeds or your local health food store. Sprouts aren't just for sandwiches, try them in all kinds of recipes with vegetables, legumes or eggs and meat. You can spice up a meal by adding some preserves made from summer's bounty. Like home made salsas, chutneys, relishes, sauerkraut and preserved vegetables. If you didn't have the time or resources to make your own preserves this year you may be able to purchase some made by members of your community. It may become harder to obtain farm fresh eggs soon as Hens will naturally slow down their egg production during this time of year. Some will pickle eggs for this reason.

Root Vegetable Salad

Almost like a cole slaw, this makes a great side dish.

3 large carrots, grated     
2 medium sized beet, grated
1/2-1 cup shredded cabbage (optional)

Dressing: Quick tip, don't make the dressing in the serving bowl as I find the amount needed varies depending on size of veg.

2 tbsp. Apple Cider, white wine, balsamic or favourite vinegar. (Lemon can be substituted for vinegar)
2 tsp dijon mustard
1/4 cup Olive, hemp, flax or favourite oil.
Salt and pepper, garlic and herbs to taste.
Mix together well either with a fork, whisk or by shaking in a closed lid jar.

Mix together grated vegetables in one bowl and
drizzle with dressing. Adjust flavours to taste.
Serve immediately or allow the flavours to mingle in the fridge.

Green Split Pea Soup

One of my favourite soups and so simple to make. I can usually make this for supper in 45 minutes.

2-3 tbsp butter or oil
1 small-med sized onion
1 large carrot diced
1/4-1/2 inch fresh grated ginger root
8 cups vegetable or chicken stock
1 1/2 cups dry green split peas
1 potato, scrubbed and diced
1 tsp powdered rosemary or 1 sprig fresh diced
1 bay leaf
1/2 tsp sea salt and pepper
1/2 tsp apple cider vinegar
tamari and cayenne pepper to taste (optional)

In a soup pot, heat the butter over medium heat. Add the onion, carrot and ginger. Saute until the onions are soft. Add the stock and green split peas. Bring to a boil, then reduce to a simmer. Cook for half an hour or until peas are almost cooked. Add potato and remaining ingredients. Cook for another 15 minutes. Remove bay leaf and garnish
with a sprig of rosemary or a slice of lemon.

Winter Thyme Roasted Free Range Chicken

Winter Thyme grows under the snow. If there isn't too much snow you should be able to dig some up. If it is an impossible task you can use dried. 

1 Free range chicken
Several bunches of winter thyme, lightly rubbed in your hands to release fragrance and flavour.
1 storage onion        2-3 cloves garlic        dried or fresh rosemary
Carrots and Parsnips

Cut the carrots and parsnips into same size pieces either coins, sticks or on a bias. You just want to make sure they are similar in size and shape so they will cook properly.
Line the bottom of your roasting pan with the parsnips and carrots. Place the chicken breast up in the roasting pan. Stuff with the onion, garlic and most of the thyme. Season the top of the chicken with salt and pepper, the remainder of the thyme, the dried or fresh rosemary and extra onions and garlic if desired. Roast at 300 degrees keeping the lid on the entire time until chicken is well done using a meat thermometer to gage it's progress.
Allow the chicken to rest about 10-15 minutes before carving to redistribute the juices.

Mixed Roasted Vegetables

You can add any flavours to this you would like. Fresh or dried herbs like thyme, rosemary, basil and oregano, garlic, lemon or even, as a real treat, a small drizzle of maple syrup.

You can use any combination of the following,
Garlic, Onions, Leeks, Carrots, Parsnips, Turnips, Beets, Sweet Potato, Potato and Celery root.

Chop the vegetables into about 1 inch sized pieces, keeping all the vegetables roughly the same size will ensure they all cook the same.
Toss the vegetables with either coconut oil, you may have to melt it in a little warm water first,  or cold pressed sunflower oil. Place in a roasting dish with a lid and roast at 350 degrees for about an hour.
 You can take the lid off towards the end of cooking, for about 15 minutes, and turn the oven to 400 degrees to crisp vegetables slightly. Be careful not to allow to turn brown, black or start to burn.

This time of year it's all about creativity in the kitchen. Making lots of nice soups filled with veggies and legumes or chicken allows for warm leftovers for lunches that can be taken in a thermos. Children, usually, enjoy a nice soup in their lunches at school.
Pack some carrot sticks with a home-made salad dressing for a snack for you and your families lunches. Have leftover roasted vegetables for breakfast.
Use cabbage as a salad green as cabbage usually stores well if stored properly.

Remember to start your seeds for tomatoes, ground cherries and green peppers in the next few months, based on your specific growing zone, usually 8-10 weeks before last frost.

The services provided by J.Phallen MacKinnon are at all times restricted to consultation on the subject of health matters intended for general well-being, and not for the purpose of medical diagnosis, treatment or prescribing of medicine for any disease, or any licensed or controlled act which may
constitute the practice of medicine.