Recipe - Vegan Cornbread

If you're looking for vegan recipe ideas, here's a delicious idea for cornbread. This goes great with the Vegan Cream of Broccoli Soup recipe from Wednesday, or try it with vegetarian chili for a tasty bowl of comfort food!

Vegan Cornbread

 (Photo credit: Wikipedia)

Ingredients:

1 ½ cups soy milk (unsweetened)
1 cup unbleached all-purpose pastry flour
1 ½ tbsp white wine vinegar
1 cup cornmeal
2 tbsp honey
3/4 tsp salt
1 tsp baking powder
½ tsp baking soda
2 tbsp vegetable oil

Instructions:

• Preheat oven to 425°Fahrenheit and lightly grease a 9" square baking dish.
• In a small bowl, combine vinegar and soy milk and allow to sit for a few minutes. 
• Meanwhile, sift flour into a medium-size mixing bowl and add the rest of the dry ingredients. Add the soy milk/vinegar mixture and the oil and combine until just blended.
• Spoon the dough into the baking dish and bake in the oven for about 30 minutes or until cooked through. 
• Serve with soup or chili!

Recipe - Vegan Cream of Broccoli Soup

If you're trying to maintain a vegan diet or avoid animal products, this soup offers lots of healthy veggies, along with the rich creamy taste you're craving. If you're like me and don't like the taste of soymilk, or are allergic to or avoiding soy products, you can also substitute coconut milk for a tropical creamy flavor.

Vegan Cream of Broccoli Soup
(Serves about 5 - 7)

(Photo credit: Wikipedia)

Ingredients:

1 lb broccoli, cut into florets, stalk cut into chunks
1 onion, chopped
1 garlic clove, crushed
2 cups vegetable stock
2 ½ cups soy milk (or coconut milk)
1 tbsp soy sauce
¼ cup all-purpose flour
Salt and pepper to taste
Fresh basil leaves, torn
Handful of almond slivers, toasted

Instructions:

• In a large saucepan, combine the broccoli, onion, garlic and stock and bring to a boil. Reduce heat and simmer for about 15 minutes or until the broccoli is tender. Season well. 
• Place soup into a food processor and add the flour. Blend until smooth then return to the saucepan. 
• Stir in the soy milk and soy sauce and heat gently until the soup thickens. Adjust seasoning.
•  Sprinkle with basil leaves and toasted almond slivers and serve immediately with fresh cornbread. (See Friday's post for this recipe!)

Going Vegan or Vegetarian? Make Sure You Get These Essential Nutrients

Veganism seems to be all the rage these days, but how healthy is it, really? I recently read a very interesting article by a former vegan, and feel even more comfortable with my decision to continue including animal products in my diet. However, many people could benefit from a short stint without meat, and many cleansing diets require you to avoid animal products for a certain amount of time, so even if you're not a die-hard vegan, you may have some questions about this lifestyle. If you are considering switching to a vegan or vegetarian diet, you may be concerned about getting everything you need to stay healthy.  While there are a lot of essential vitamins and minerals in animal products, these vital nutrients are available in vegan diets as well.  For many people, there’s no need to take extra supplements everyday; simply eat the right foods to provide you with a healthy, well-rounded diet.  (Keep in mind these suggestions may not be appropriate for everyone, as every body is different. Before undertaking a major dietary change, it's a good idea to consult with an experienced nutritionist who is well educated in both vegetarian and traditional diets.)

"V" icon as as symbol for vegetarianism/veganism. (Photo credit: Wikipedia)

Here are some of the major nutrients a vegan diet might be missing and non-animal sources for them. 

* Iron.  It is especially important to get iron in your diet if you are a menstruating woman, because it is often lost during your period.  There are many options for getting iron including sea vegetables, legumes, soy, raisins, figs, and broccoli.  You may also consider eating a fortified breakfast cereal; these have extra iron added.  You should also be sure to get adequate vitamin C so the iron is absorbed.

* Calcium.  Contrary to what the dairy industry wants you to believe, you do not have to drink milk to get enough calcium in your diet.  Many green leafy vegetables are great sources of calcium.  Soy products, such as fortified soy milk and tofu, are good calcium sources as well.  You can also find orange juice on the market that has added calcium.

* Protein.  While meat and eggs are the best way to get protein, you can still build strong muscles by finding protein in other foods.  Soy products, nuts and nut butter, seeds, beans, grains, and vegetables all contain protein.  You should eat a variety of these foods for optimum health.

* Vitamin D.  This nutrient is essential for proper absorption of calcium, and it's one nutrient often sorely lacking in a vegan diet.  The best way to get it without drinking milk is from good old sunshine.  You don’t need to go tanning, just take a daily walk or do some reading outdoors.  If you don’t want to go to a tanning salon during the winter, you can try some fortified soy milk or breakfast cereals. 

Vitamin B12 Gummies. (Photo credit: icethim)

* Vitamin B12.  This is one of the harder nutrients to get in a vegan diet because there are no non-animal natural sources - and it is essential for good health.  Fortified soy milk and cereals have added B12, but you may still need a daily supplement in this case. (As noted in the article referenced above, some people will not absorb B12 well from supplement sources. A simple blood test will tell you if you are deficient. if you are not absorbing supplemental B12, a strictly vegan diet may not be right for you, as deficiency in this vitamin can cause serious health problems.)

* Zinc.  This nutrient is usually found in milk products, but is also available from soy products, dried beans, and nuts.  You can also find zinc in fortified breakfast cereals.

Remember, while you can get nutrients from supplements, fortified cereals, and other unnatural sources; the best and healthiest way to get nutrients is naturally.  Try to incorporate as many natural nutrient sources as you can into your diet for a healthy animal product free life.  And remember, if you begin experiencing health problems after being vegan for a period of time, it's okay to include a few animal products here and there! Not everyone can thrive on a solely plant-based diet.

Recipe - Simple Homemade Almond Butter

This very simple recipe is a great way to add some healthy fats and protein to your diet. Makes a tasty  nutritionally balanced snack on whole-grain bread, or as a dip for veggies or fruit such as bananas and apples. And you'll know it only has the good stuff, since you made it yourself!

Simple Almond Butter

Almonds (Photo credit: Shelby PDX)

Ingredients:
2 cups raw almonds
2 teaspoons of olive oil (more or less for texture)

Directions:

1. Place the almonds on a baking sheet in a 350 degree oven and roast for 8 to 10 minutes, stirring them once or twice during that time.  Remove from oven and let cool to room temperature.
2. Put 1/2 cup of the almonds in your food processor and pulse to break them up. (You can save a bit of time by chopping the almonds up a little by hand before putting them in the food processor. You can do this on a cutting board with a large knife or by putting the nuts in a ziplock bag and hitting with a rolling pin or sturdy heavy-bottomed pan.)
3. Drizzle in a bit of the oil and turn processor on and let it run for a minute, stopping to scrape down the sides a few times. A ball will begin to form. Stop the processor and use a fork to break the ball apart.  Then, start the processor again.
4. Add more nuts, then more olive oil, and keep repeating the process.  Keep drizzling in oil until you get a consistency you like.  Also, the longer you process the nuts, the creamy the mixture will get.
5. Store in a sealed jar in the refrigerator - will keep for several weeks.
6. You can add salt or other flavorings if you like.

What You'll Need For This Recipe:
   

Recipe - Fall Harvest Omelet

This delicious high-protein recipe combines the healthy goodness of eggs with yummy fall and late summer veggies for a tasty start to the day, light lunch, or even a quick dinner. Feel free to substitute other veggies, or spice it up with other kinds of herbs or cheese. Omelets are great for experimenting as they are so quick and easy and versatile!

Omelette.

Fall Harvest Omelet
(Makes 2 good-sized omelettes.)

Ingredients:
1/2 cup sliced mushrooms (shitakes are great for a tasty twist)
1/2 cup sliced yellow summer squash
1/2 cup sliced zucchini
1/4 cup diced red bell pepper
oil for cooking
4 eggs (pasture-raised for the best health benefits and nutritional value)
1/4 cup water
2 tsp. grated Parmesan cheese
1/2 tsp. dried basil leaves
1/8 tsp. garlic powder
2 tsp. butter (or oil)

Directions:

• Add oil or coat with cooking spray a heavy oven-proof 10 inch skillet, and place over medium-high heat. Add the mushrooms, summer squash, zucchini, and bell pepper and cook, stirring until vegetables have browned slightly and are softened a bit. Scrape out into a bowl and keep warm; wipe out skillet and set aside.
• In a separate bowl, beat together the eggs, water, cheese, basil, and garlic powder until blended. Put butter in the skillet over medium-high heat and shake the skillet until the bottom is evenly coated with the melted butter.  
• Pour 1/2 of the egg mixture into the hot skillet. Tilt skillet and gently push the cooked portions from edges toward the center, moving the uncooked eggs to the hot skillet bottom. Once the eggs are solid, spoon 1/2 the vegetable mixture on 1 side of the eggs, then flop the other side of the omelet over the top and slide off onto a plate.
• Repeat with the remaining 1/2 eggs and vegetables for the second omelet.
• Serve warm.

The Dukan Diet - Eating to Lose Weight

So, you want to lose weight but not give up the foods you love? What if there were a way to do that? Let me introduce you to the Dukan Diet. If there was ever a diet to claim “eat as much as you like,” it would be the Dukan diet.

Protein. (Photo credit: Wikipedia)

Founded by French nutritionist, Pierre Dukan, the Dukan diet combines 68 forms of animal protein and 32 vegetables, giving you the 'green light' for 100 foods. This gives you a diet based on what the human species evolved on, and keeps us feeling happier and healthier. Let's take a closer look at the Dukan diet and whether it might be the right one for you.

4 Phases

The Dukan diet uses four different phases. By walking through these four phases, you can shed weight quickly and then make lifestyle changes so you don't gain the weight back. Here are what the phases look like:

1. The Attack Phase – This phase is brief, lasting only a couple weeks with immediate results. In the attack phase, you are allowed to eat from a choice of 68 high-protein foods which the body digests quickly and effectively.  Vegetables and other carbs are very limited during this time.  This phase is not meant to be long term, but is considered a 'kick start' to your metabolism.


2. The Cruise Phase – Once you have attacked your weight loss goal, it is time to put the pound-shedding on autopilot. This phase allows you to begin incorporating 32 vegetables into your diet. The days alternate between your Pure Proteins (PP phases), which you were given in the attack phase, and Proteins accompanied with recommended Vegetables (PV phases). This phase allows you to continue to shed weight on a consistent basis.


3. The Consolidation Phase – This phase lasts 5 days per pound lost in the cruise phase. For example, if you lost 6 pounds during the cruise phase, then you would be in this phase for 30 days. During this phase, the body prepares for the return to a balanced diet. In this phase you have monitored freedom which helps you overcome the willpower issue when establishing a freshly conquered and yet vulnerable ideal weight.

Fresh vegetables. (Photo credit: Wikipedia)

4. The Stabilization Phase – This is the phase you live in for the rest of your life. During the first three phases, you learned how to eat healthy and have taught your body the right way to keep a healthy pattern. In addition to the simple rules for stabilization, there are three non-negotiable rules:

1. Consume 3 tablespoons of oat bran per day.
2. Choose to take the stairs whenever possible.
3. Have a pure-protein Thursday, i.e. Attack Phase menu.

Why All those Oats?  The first obvious question has to do with the 3 tablespoons of oat bran you must eat every day. The oat bran swells 20 to 30 times its volume when inside the stomach, making you feel satisfied. It also “confiscates” calories within the small intestine and takes them down into your bowels. The amount of calories lost by consuming the oat bran is not relevant to immediate weight loss, but they do add up over time as this process is repeated.

What are the Cons to this Diet?  As with all low-carb, high-protein diets, the program warns that dieters may suffer from some disturbing side effects, such as bad breath, constipation, dry mouth, and fatigue as your body gets used to its new way of life. One of the best ways to help with all of these conditions is to drink plenty of water, take a good multivitamin, and get between six and eight hours of sleep a night. And, of course, exercise daily.  A 20 minute walk each day will help digest your food and burn calories.  But, be aware that vigorous exercise requires carbohydrates, so during the Attack Phase, you will need to limit your exercise to a moderate degree.

If you are looking for a diet that will get the pounds off quickly, then moves you into a lifetime of healthy weight management, the Dukan diet may be the right diet for you.  You get to eat lots of good food while your body learns how to metabolize it properly.  And isn't that what the real purpose of a diet is all about?

See Resources Here to Learn More About the Dukan Diet:
   

Recipe - Caribbean Chicken Cantaloupe Bowls

For a taste of the tropics, try this special summery recipe full of exotic flavors and healthy goodness. Chicken meets the juicy sweetness of pineapple and cantaloupe, which are given a unique kick with coconut and curry flavors, all served together in beautiful cantaloupe bowls - this is one recipe sure to impress at a dinner party!

Caribbean Chicken Cantaloupe Bowls
(Serves 4.)

Ingredients:

2 cups cooked chicken, cut in bite size pieces
1 can (20 oz) pineapple chunks, drained, juice reserved
1/2 cup green onions, chopped
1/3 cup diced celery
1/3 cup unsalted peanuts
1/3 cup raisins
1/4 cup shredded coconut
reserved pineapple juice
3 Tbsp mayonnaise
2 to 3 tsp curry powder
1/4 tsp powdered ginger
2 medium cantaloupes

Directions: 

1. In a large bowl, toss together the chicken, pineapple, onions, celery, peanuts, raisins and coconut and set aside.
2. In separate bowl, whisk together the pineapple juice, mayonnaise, curry, and ginger. 
3. Pour this dressing over the chicken salad mixture and toss together until coated well, then cover and refrigerate for at least 1 hour before preparing finished salad.
4. When ready to serve, wash and cut both cantaloupes in half on the equator, then scoop out the seeds and pulp and discard, then scoop out the edible flesh with a melon baller making sure you get fairly close to the rind, but leave enough support to form a bowl.
5. Put the melon balls in with the chicken salad and toss well, then spoon into the cantaloupe bowls and serve immediately.

Recipe - Cantaloupe Blueberry Salad With Creamy Yogurt Dressing

If you're looking for a tasty and light sweet summer fruit salad, this one is easy and delicious. Mild, sweet and juicy cantaloupe gets a pop of citrus flavor, and sets off the darker tangyness of ripe blueberries, combined in a light creamy yogurt dressing - a match made in heaven if there ever was one! (A big bowl of this without the lettuce also makes a great breakfast!)

Creamy Dressed Cantaloupe Blueberry Salad
(Makes 8 small salads.)

Ingredients:

1 (8 oz) container vanilla yogurt
1 Tbsp lemon juice
1 1/2 tsp poppy seeds
1 tsp orange zest
1 medium size cantaloupe, cleaned and sliced into crescent shapes
24 Boston lettuce leaves
2 cups fresh blueberries

Directions:

1. Combine the yogurt, lemon juice, poppy seeds, and orange zest in a bowl and whisk until smooth and creamy; cover and put in refrigerator to chill.
2. Divide the lettuce leaves between 8 chilled salad plates, then top with the sliced cantaloupe, arranging evenly between plates.
3. Spoon 1/4 cup of the blueberries over each salad, then drizzle the yogurt dressing over each salad and serve immediately.

Cantaloupe: More Than Just A Sweet Snack

Late summer is the season for cantaloupe - and it's about time! Well, some say cantaloupe and some say muskmelon.  But whatever you call this mellow, juicy fruit, the fact is this is one healthy food!  Cantaloupe is the perfect snack for adults and kids, and adding this fruit to your diet has definite benefits, besides just being tasty.

What is it?

North American "cantaloupes", actually a type of muskmelon. (Photo credit: Wikipedia)

Cantaloupe is part of the melon family which includes squash, cucumber, gourds, and pumpkin. In America, we know cantaloupe by its rib-textured outer skin. When you slice a cantaloupe in half, you'll find a pocket of seeds and soft threads.  Scoop this out and you'll be ready to enjoy the sweet, juicy orange flesh with its distinctive flavor and aroma.

Grown on vines, this fruit is ripe when the stem begins to separate easily from the cantaloupe itself.  Because the aroma of the cantaloupe is so distinctive, many people say it is quite simple to tell if the fruit is ripe.  If it smells ripe, it is ripe.

History

Christopher Columbus is credited with introducing cantaloupes to America during his second voyage to the continent in the late 15th Century. This North American cantaloupe with its familiar orange flesh is the variety we are most familiar with in America. This differs from the European cantaloupe, which has an outer rind of a gray-green color and is smooth instead of ribbed.

Long before North America was introduced to cantaloupe, Africans, Egyptians, Romans, and Greeks grew the fruit in their native lands. The varieties differed just as much as the regions, but it was all cantaloupe.

Health Benefits

Like many healthy fruits, cantaloupes are rich in vitamin C and contain antioxidants that help promote good cardiovascular health and better immunity. Cantaloupe also contains beta-carotene, a rich source of vitamin A which reduces the risk of cataracts and promotes eye health.

These vitamins also help limit the damage caused by free-radicals. We can't forget about the cantaloupe's healthy dose of B-complex vitamins which are known to help regulate blood sugar levels by processing carbs slowly, over a longer period of time.

Fun Facts

The name “cantaloupe” is derived from an Italian village called Cantalup, which was among the first places where the fruit was cultivated around the year 1700.  However, this is known by a few other names in different parts of the world.

Persians and Armenians know this fruit as part of a group of muskmelons that include honeydew, casaba, and crenshaw varieties.  South Africans refer to them as spanspeks.  Australians call cantaloupe  rockmelons.

How to Eat
Most people enjoy fresh cantaloupe raw, on its own, savoring the juicy, rich texture and flavor as a snack or dessert. However, because cantaloupe is so flavorful and appealing, many find it a fun food to experiment with in order to serve in new ways. One interesting serving suggestion is to wrap cantaloupe chunks in thinly cut prosciutto slices for a tasty and eye-pleasing appetizer.

Cantaloupe pickles: the beginning (Photo credit: katewrightson)

Cantaloupe also goes well with yogurt and mixed with other fruits in sweet salads. You can even make a cold soup by blending other fruits like apples, peaches, and strawberries with cantaloupe together in a cold puree. Cantaloupe also makes a great sweet bread with just the right spices, nuts, and spices like ginger and cinnamon. Slushies and smoothies are another popular way to serve this tantalizing fruit.

Something to keep in mind is that cantaloupes have a short lifespan.  Since the surface of the outer rind is so rough, it can harbor bacteria, particularly Salmonella.  For this reason, it is important to wash cantaloupes well before cutting them open.  Try to eat your cantaloupe within three days of purchase to reduce this bacterial risk.

The unmistakably sweet taste of ripe cantaloupe make this one fruit that is easy to enjoy.  For those of us with a sense of culinary adventure, there's a world of interesting recipes waiting for you to explore with this popular seasonal fruit. Check back here later this week for some yummy ideas!

Recipe - Arugula Salad With Maple Roasted Butternut Squash

This gourmet fall salad combines fall favorites like butternut squash, and the cool-weather lover, arugula, with cranberries and apple and maple flavors for a truly amazing taste treat with the flavor of autumn!

Arugula Salad With Maple Roasted Butternut Squash
(Serves 4-6.)

Cucurbita moschata 'Butternut'. (Photo credit: Wikipedia)

Ingredients:

1 (1.5 to 2 lb) butternut squash
2 Tbsp light olive oil
2 Tbsp real maple syrup
1 tsp kosher salt
1/2 tsp ground black pepper
3 Tbsp dried cranberries
3/4 cup apple juice
2 Tbsp apple cider vinegar
2 Tbsp shallots, minced
2 tsp Dijon mustard
1/2 cup light olive oil
1 tsp kosher salt
1/2 tsp ground black pepper
4-6 ounces baby arugula, washed and dried
1/2 cup walnuts pieces, toasted
3/4 cup freshly grated Parmesan

Directions:

• Preheat the oven to 400 degrees F.
• Cut squash in half, scoop out the seeds and pulp, remove rind, and cut into 1 inch pieces.
• Place the squash on a baking sheet and sprinkle with olive oil, maple syrup, salt and teaspoon pepper and mix to coat well.
• Put in preheated oven and roast for 10 minutes, turn, and roast an additional 10 to 15 minutes or until tender and browning.
• Just before removing, sprinkle cranberries on top and put back in oven for final minutes - about 2 or 3 minutes is enough.
• Meanwhile, in a small saucepan, whisk together the apple juice, apple cider, and shallots and bring to a boil over medium heat; cook until this liquid is reduced to about 1/4 cup, for about 5 to 10 minutes.
• Remove from heat and whisk in the Dijon mustard, 1/2 cup olive oil, 1 teaspoon salt, and 1/2 teaspoon pepper to make the vinaigrette dressing.
• To assemble, put the arugula in a large salad bowl and add the roasted squash mixture, walnuts, and Parmesan. 
• Drizzle a little vinaigrette over the salad and toss to combine. Add more vinaigrette if desired, taste, and add more kosher salt and pepper if needed.
• Serve immediately.

Recipe - Garden Fresh Grilled Eggplant Salad

Here's a great way to use up some of that late summer/early fall bounty of peppers, tomatoes, & eggplant!  Throw in some of your fall garden harvest - fresh radishes and herbs, etc., and you've got a gourmet salad delight. Yum!

Garden Fresh Grilled Eggplant Salad

Eggplants and Peppers (Photo credit: schopie1)

Ingredients:

4 small or 3 medium eggplants
Kosher salt
extra virgin olive oil
2 large roasted red bell peppers
2 medium tomatoes, seeded and diced
1/2 cup thinly sliced whole scallions
1/2 cup thinly sliced radishes
1/4 cup finely chopped fresh parsley
1/4 finely chopped fresh cilantro
3 Tbsp chopped fresh mint
2 garlic cloves, finely minced
4 Tbsp balsamic vinegar
1/2 cup light olive oil
Sea salt and freshly ground pepper to taste
4 ounces goat or feta cheese, crumbled

Directions: 

1. Prepare eggplant by washing and cutting into 1/2 inch thick slices, then sprinkle with kosher salt, place on a large rack over a tray or colander and allow to drain for 25 to 30 minutes.
2. Set grill to medium-hot. Brush or drizzle and rub olive oil on eggplant slices, then set on hot grill and cook for 5 to 7 minutes, turn slices and grill another 5 to 7 minutes or until tender. Remove and put on cutting board and dice.
3. Place eggplant pieces in a large salad bowl, add all the vegetables, garlic, scallions, and herbs, and toss to combine.
4. Drizzle in the balsamic vinegar and olive oil and toss; then season with sea salt and pepper, toss again, taste, and adjust seasoning.
5. Top with the crumbled goat cheese and serve immediately.

Fall Is The Perfect Time For Great Gourmet Garden Salads

There are good reasons to plant a garden in the fall, even though the plants and seeds may take a little longer to germinate in cooler weather.  A fall garden provides unique opportunities to taste foods that are fresh, flavorful, and perfect as the growing season starts to come to an end.  (See our Sustainable Gardening blog for more on fall gardening.)

If you missed an early spring planting, you can get a second chance to plant cool weather loving plants.  But, what sort of plants will yield a gourmet salad for your table?

 (Photo credit: Wikipedia)

What to Plant, What to Plant

Vegetables that like to grow in cooler weather include peas and lettuce, along with root vegetables like carrots, turnips, radishes, and beets.  Just look at all the gourmet salad inspiration you have with just those few vegetables in your garden this fall!  And don't forget some root vegetables actually produce very delightful salad greens as well as a root crop.

Fall is also the time to consider planting Brussels sprouts, cauliflower, and broccoli. These vegetables work well during the cooler weather when grown from small plants instead of seeds, which solves the shorter growing season. Harvesting these vegetables when they are very young and tender also provides an unexpected gourmet treat.

Lettuce plants thrive in the fall weather, and there are many types of heirloom and leaf lettuces to get you started on a gourmet salad. Choose lettuces like Boston, Bibb, Endive, and Romaine that will still be delicious late into the season. Other interesting greens are possible as well, like arugula, mustard greens, leeks, tender kohlrabi, swiss chard, chicory, and corn salad.

Some of our favorite salad herbs thrive in a cooler garden. You can easily add a gourmet taste to any salad when you add garden fresh herbs like chives, dill, chervil, cilantro, thyme, and a variety of parsley. Once you get all your cool weather gourmet ingredients together, it's time to put your salad together.

Dress Fall Gourmet Garden Salads Lightly
The best way to enjoy the fresh vegetables from your cool weather harvest is in a big gourmet salad. Simple vinaigrette dressings will allow the natural flavors of your vegetables, greens, and herbs to come through. After all, you worked hard on your fall harvest, so shouldn't you taste your efforts first? The dressing should compliment, not compete.

Start with ingredients like olive oil, white wine, red wine, balsamic vinegar, and lemon juice, then combine sweet or tangy ingredients to twist the taste of your dressing to your liking. Then season with a dash of salt and pepper, or a little of those prized herbs you just harvested from your fall garden.

 (Photo credit: Wikipedia)

Of course, fall crops of squash and pumpkin work perfectly along with your newly planted fall crops. (And if you've got some late-summer veggies left, even better!) When combining fresh vegetables with the earthy flavors of roasted butternut squash, or pumpkin, for instance, choose a sweet ingredient in your dressing, such as orange juice, maple syrup, or a little honey. Creating a gourmet garden salad in the fall season is all about a mix of flavors that are surprising as well as pleasingly warm and satisfying. You won't get that mix by drowning the salad in heavy dressing. So, keep it light, fresh, and perhaps a bit sweet so all the flavors play nice together!

Finishing Gourmet Touches

To make a fall gourmet garden salad even more interesting, compliment it with fanciful sprouts and crunchy seeds and nuts.  Top with sweet or salty pecans, walnuts, almonds, or even a mixed nut combination. Roast the nuts first and put on the salad hot for even more fun. Sprout your own seeds for a real taste surprise.  For example, put radish seeds on a damp paper towel and you'll get sprouts that taste like radishes. That's a bit more gourmet than alfalfa sprouts, and it's super easy to do!

Add even more gourmet flair to your garden salad with some smoked fish, sweet sausage, or even some fruit.  Pretty slices of red pear or Granny Smith apples adds a lot of impact to a garden salad.  And don't forget the cheese!  Just about every gourmet salad will benefit when you add a topping of crumbled Bleu cheese, Roquefort, Gorgonzola, or Feta.

When you taste your late season gourmet garden salad created by your own hands, you'll be happy you took the time to plant and nurse your garden along through the cooler weather. Harvesting a garden before the growing season ends can be a challenge. But the pride and pleasure you get from serving salads made with the vegetables from your own garden will make the experience unforgettable.


Be sure to check back later this week for some fall gourmet salad ideas that will make your mouth water!