Five Ways to Stretch Your LOCAL Food Dollar

We know that spending our dollars in local businesses has a big and positive impact, both economically, environmentally and directly within our communities. We also know that those same benefits can be applied when we spend our food dollars with local farmers, which in turn have local cultural impacts as well.

This does not change the fact that local food can often be more expensive, or at least perceived as such, and for most of us, that means making every penny count.

  1. Purchase in Season. Vermont has become almost famous for its season extension techniques, as evidence of the gleaming hoop houses dotting our landscape. Although this is fantastic and beneficial, if you can stand to wait until July for your basil and August for your tomatoes, then you will find that because there is more product being produced, you will find a good price almost anywhere you decide to shop for your local food. Check out the Department of Agriculture’s Harvest Calendar to get a good idea of when food is typically being harvested in Vermont throughout the seasons.
  2. Take advantage of direct to consumer sales. Community Supported Agriculture (CSA), farmers’ markets, farm stands and pick-your-own crops are fantastic ways to get fresh, local produce at a price that works for you AND the farmer. The challenge is that it isn’t as easy as one-stop shopping at the supermarket, but a great way to know your farmer and your food. Go ahead. Compare the prices of a CSA to what you would purchase in the grocery store and you could see a savings of 10% to 25%.
  3. Support local cooperatives, buying clubs/bulk purchasing and online markets. If purchasing directly from the farmer is a little too much running around for a Saturday or you prefer to have more control over what you might get in a CSA box, explore your local co-op and buying clubs for better deals than the supermarket can get you. If you are interested in buying in quantity, either on your own or with friends, many farms are able and willing to give you a discount for a minimum purchase, even if it is just the one time. More recently, online farmers’ markets make purchasing from your local farmer nothing more than a click away and although a bit more expensive than purchasing directly at the farmers’ market, usually less expensive than picking it up from the local supermarket.

frozen chix header

  1. Go whole hog. Or chicken. Or cow. Or carrot. Unlike say, the rest of the world, Americans seem adverse (okay, squeamish) to using certain parts of an animal. Lengua or beef tongue, is delicious and easy to cook for a flavorful filling in a tacos, stew or chili. It is also just a few dollars per pound when compared to a sirloin steak. The same could be said for oxtail or shin steaks, parts of the cow that are both unfamiliar to many eaters as well as cooks, but make the most amazing and flavorful additions to a braising pot. Buy a chicken whole, roast it and after you pick the carcass clean of its meat, pop what is left, bones and all, into a big pot with cold water, a few carrot tops, some onion skin and herbs and make a broth that can be frozen into bags or freezer proof jars. Use the roasted meat for sandwiches, salads, in pot pies and casseroles as well as soup and stews. For my family of seven (of which four are active teens), I can feed several lunches and dinner at least twice in a week with two, 6 lb birds. At $4/lb, it comes to approximately $2.15 per person TOTAL, not including the 4 to 6 cups of broth still in the freezer for future meals. And I haven’t even mentioned carrot top pesto, or roasted broccoli stems or sauteed chard stems or fried green tomatoes or vegetable stock…
  2. Plan. Plan. Plan. Let’s face it. We waste food. Whether it is because we live in a throwaway culture, have eyes bigger than our stomachs or just let things rot in the back of the fridge, Americans waste approximately 30% to 40% of our food supply, which equates to 20 lbs of food per person per month. Twenty. Pounds. So, if you are going to spend your hard earned dollars on local food, try to spend a half hour or so each week, making a simple plan of how to use that food. Make menus, get comfortable with cooking a few key dishes and don’t be afraid to preserve food, turn it into stocks or create make-ahead meals for the freezer. Check the end of this post for some helpful links.

Resources:

  1. Huffington Post: Why Buying Local is Worth Every Cent, Michael Saguero
  2. University of Vermont: Ten Reasons to Buy Local Food, Vern Grubinger
  3. North Carolina Cooperative Extension: Research Based Support and Extension Outreach for Local Food Systems
  4. Forbes Magazine: If You Buy Local, You’ll Have Less Money to Spend Locally, Eric Kain
  5. Vermont Department of Agriculture, Harvest Calendar
  6. Vital Communities
  7. Rutland Farm and Food Link, Farm Fresh Connect
  8. World Food Day USA

by Elena Gustavson, Rutland Area Farm & Food Link Everyday Chef

Quick Kimchi

Photo Julia A Reed

Photo Julia A Reed.

Cabbage, cabbage, everywhere – this is the time of year for the versatile Brassica. Napa cabbage (also called celery cabbage and Chinese cabbage) grows well in our region and is often found in fall CSA shares, at farmers’ markets, and farmstands so here is an easy recipe for this crunchy vegetable.

napa cabbage

Napa is a leafy vegetable that is low in calories, but high in fiber, antioxidants, vitamin C & K, and folic acid  – that’s a lot of bang for the buck! And, it happens to be versatile and delicious.

Kimchi is a traditional Korean fermented vegetable condiment. This unfermented take on kimchi is quick, easy, delicious and a great way to enjoy the bounty of napa cabbage available this time of year. I found this recipe on sheknows.com and it takes just a few minutes to prepare and can last in the refrigerator for several weeks.

kimchi ingredients

The heat comes from the sambal oelek which is a Southeast Asian hot chili pepper sauce that you can find in many stores in the International aisle. You can adjust the amount of chili paste you add to the kimchi to make it more to less spicy.

kimchi chopped napa

Quick Kimchi
adapted from she knows.com

1 head napa cabbage, rough chopped
8-12 cloves garlic, sliced
3 Tbsp sambal oelek chili paste
1/2 cup rice vinegar
salt to taste

mixing ingredients

Directions

Rough chop cabbage and mix with vinegar, chili paste, salt, and sliced garlic. Store in glass jar and refrigerate overnight.

ready for fridge

Photo Julia A Reed

Photo Julia A Reed

Simple Ideas Preserving Your Food

It is October, and as the days inch towards winter, there is a frantic rush to harvest what is left in our gardens and find a place in the cupboards, pantries, coolers and freezers. You see it at the markets too, with displays stocked full and overflowing with fresh eating produce, cabbages, greens, gourds, squashes and roots. It is delightful!

Elena apples

My favorite season for cooking is autumn. The heat of the kitchen seeps out into the rest of our house, staving off the morning and evening chills that punctuate this time of year, while I happily chop, stir, simmer and bake the hours away, not only putting food on the table, but putting food “by” for the cold days of winter.

Beginning in September, we are making apple cider, sauce and butter, picking herbs and hardy greens for the freezer, grabbing garden tomatoes for ripening, freezing whole or making chutney and looking forward to the fall berry season. By October, we are picking what is left in the garden for storage in our makeshift root cellar and the various drawers where we can tuck every onion, potato and squash we have harvested or bartered for. By November 1, with only a few hardy vegetables that like the cold, we are putting beds away for the winter and preserving what we can.

There are many ways to preserve food; some are simple and some are not, but most everyone can preserve a good portion of food and stock their larders. With a few simple tools, some supplies and a range, see below for some ideas of how to preserve our favorite vegetables.

Elena chardFreezing: If you have plenty of freezer space, freezing your food is a fantastic way to preserve fresh food quickly, safely and with nutrition intact. Some foods require blanching or cooking, while others just need a quick rinse and an airtight seal.

 

  • Try freezing whole tomatoes, berries, apple slices, peeled cloves of garlic, sliced or chopped onions.
  • With a pot of boiling water and a colander, you can blanch (boil briefly) and drain greens like spinach, chard, kale as well as vegetables like broccoli, cauliflower and carrots before freezing in bags.
  • For herbs like parsley, cilantro and basil, process into a paste with olive oil and then freeze the resulting pesto/pistou into ice cube trays or roll into logs, wrap in parchment and plastic first.

Canning: There are two methods of canning and lots of great information on the interweb, magazine articles and in books to give you the details, but the main thing to remember is that high-acid foods (berries, citrus) can be canned using the water bath method and low-acid foods (most vegetables, meats) can be canned using the pressure cooker method. Check out this site for more information.

Dry Salting: Different from pickling, which uses a salt AND acid based brine, salting is an ancient and very simple way to preserve food. The salt brings out the moisture from food and makes it “inhospitable” to the microbes and bacteria that would normally cause spoilage. Lacto-fermented foods like sauerkraut and kimchi, use a low salt concentration to not only protect against spoilage, but also to create an environment that welcomes gut-friendly bacteria. High salt methods of preserving create an inhospitable environment for ALL bacteria and is still used by some to preserve things like green beans.

  • Layer shredded carrots and zucchini, sliced onion, minced garlic with sea or kosher salt and pack tightly into canning jars with lids. “Burb” the jars everyday to prevent buildup of pressure. Refrigerate or store at 40F or less to stop fermentation and keep.
  • Make kimchi or sauerkraut out of cabbage, radishes, carrots and onions. Use a wet brine of salt and keep vegetables submerged and away from air.
  • Check out the site Home Preserving Bible for a great collection of tips, techniques and recipes on dry salting.

Elena canningSyrups and Shrubs: Both of these old fashioned methods work especially well for berries and other fruit, but I have had equal luck with tomatoes, herbs and spices too. Use them in beverages, dressings and marinades!

  • For syrups, mix together two cups of berries, one cup of water and one cup of granulated sugar in a pot. Bring to a slow boil and simmer for 2 minutes. Pour the syrup, solids and all, into a wide mouth canning jar and cap. Let cool completely before refrigerating.
  • For the old fashioned shrubs, make an infused vinegar then turn that into a syrup. Check out detailed, but simple, instructions at The Kitchn.

HerbsButters: An often overlooked way of preserving some herbs and fruits is by making compound butters. With sharp knife, you can make quick work of herbs and fruits, mixing and mashing them into softened butter. When done, roll logs of butter into parchment and freeze or put into ice cube trays and pop the frozen chunks into a freezer bag for easier storage.

  • Herb butter of parsley, sage, rosemary and thyme. Call it Scarbo-butter Faire, just for fun.
  • Fruit butter of blueberry, cinnamon and a pinch of sea salt
  • Basil or cilantro butter mixed with garlic
  • Hot pepper butter with lemon rind

 

 

by Elena Gustavson, RAFFL‘s Everyday Chef

Grilled Cauliflower “Steaks”

I visited Sonnax Industries last month to give a cooking demonstration during their lunch hour. I grilled cauliflower “steaks” and they were such  hit, I just had to share it with Everyday Chef.

This incredibly simple dish will catapult cauliflower from the ho-hum “boring” vegetable group into the star of any meal. And, the best part is that it cooks in less than 15 minutes AND doesn’t leave you with a mess in the kitchen.

Cauliflower heads

Cauliflower comes in lots of colors. I found your traditional white heads along with purple heads and a beautiful light orange-colored head that is called “cheddar”. This recipe works with any color – so go wild.

Cauliflower is in season now – and it’s never too cold to grill. So, find some local cauliflower and start cooking!

Grilling cauliflower steaks

Grilled Cauliflower Steaks

1 head local cauliflower
3 Tbsp olive oil
2 cloves minced garlic
2 tsp honey
3 Tbsp Emeril’s Essence seasoning (or any other spice concoction you like)
1 tsp salt

Trim stem and leaves from cauliflower head. Slice head in half and then cut 1/2″-1″ “steaks” from the inside of each half. There will be some crumbles of cauliflower, especially as you get closer to the outside of the head. Use a grill basket for the pieces that are too small for your grill grate.

Mix the olive oil, garlic and honey together and brush on both sides of the “steaks”. Then sprinkle both sides of each piece with the seasoning and salt. I often take the easy way out and use Emeril’s Essence, a pre-mixed spice bland, but you can season with chili or cayenne to make it spicy, or go Indian with a little curry powder.

Place on pre-heated grill and sear each side of the cauliflower then lower the heat, close lid and cook until tender. Serve as the main course or as a side dish.

Oven Braising 101

September always bring a pang of nostalgia for our brief and beautiful summers in Vermont, but with the cooler nights, my mind turns towards the comforting cold weather meals of autumn – steaming stews, baked casseroles and roasted or braised meats.
Of the latter, braising becomes a “go to” for feeding our a busy family of growing teenagers, so when there are several mouths to feed and not a lot of time to do, we turn to our oven, a roll of aluminum foil and a deep casserole dish or oven proof pot to give us flavorful, nutrition filled meals all season long.
Oven braising a large and tougher cut of meat requires minimal equipment, minimal prep and because the cooking is both hands off and over the course of two or three hours, it is a method that allows you time to do other things (hopefully fun things!) while the low, slow heat works its magic.

Key things to remember
Sear it:
Because meat is cooked at low temperature, I like to sear the meat in a large pan or deep pot first, giving the meat color and giving me a base to make a flavorful sauce.

Plan ahead:
Low and slow is key to making tough cuts of meat moist and meltingly tender, so make sure you give yourself at least a couple of hours to let the meat cook. If you can cook the braise a few days ahead of time, all the better! The flavors meld and mellow and the dish is even better when reheated one, two or three days later.

Keep it simple… or not:
Seasoning with a rub or soaking in a brine will do wonders to infuse the meat with flavor or to tenderize a very tough cut, but on the flipside, salt, pepper and some kind of liquid in a sealed container is really all you need to achieve big flavor and tender results.

Know the difference:
Roast = dry (tender cuts of beef, pork and lamb; whole young birds, whole fish; vegetables)

Braise = wet (less tender cuts of beef, pork and lamb; tough, older birds; vegetables)

Know your cuts:
When looking for cuts to use, looks for words like top or bottom round, shoulder, shank, butt, etc. The cuts closest to hoof and horn will be the least expensive and vice versa – cuts furthest from hoof and horn will be the most expensive. For beef, this means top and bottom rounds, chuck, shoulders, shanks and tails (yes, tails!) and for pork, we look for ham, Boston butt and picnic shoulder.

 

Beer Braised Beef with Pork Belly Onions
Serves approximately 4. See Cook’s Notes for non-alcoholic and non-pork substitutes.

Ingredients:

3 to 3 ½ pound of boneless beef round or chuck roast

1 tsp sea or kosher salt plus more to taste

1 tsp cracked/ground black pepper plus more to taste

2 tablespoons of olive or canola oil

2 slices of bacon, roughly chopped

1 medium yellow onion, sliced into half moons

1 medium carrot, finely diced

1 celery rib, finely diced

2 cloves peeled garlic, thinly sliced

12 oz bottle of favorite beer, allowed to go flat

2 cups water

Special Equipment:
4 to 5 quart oven safe pot with heavy lid or deep casserole dish and enough aluminum foil to cover snugly

Suggested Accompaniment:
creamy polenta, mashed potatoes, steamed rice or roasted root vegetables

Cook’s Notes:
Substitute an additional tablespoon of olive or canola oil for the bacon and use red wine or beef broth in place of beer.

Technique:

Sprinkle the roast with salt and pepper. Set aside. Preheat the oven to 325 f.
In a deep, heavy bottomed pot or a large sauce pan, heat the oil over medium high heat, until the oil is shimmering, but not smoking. Add the meat and with tongs, sear all sides until they take on a golden to dark golden color. Remove and let rest on a plate. Turn down the heat to medium low.
Add the bacon and cook until the fat is rendered. Add the sliced onions, stirring in the fat and cooking until just golden – approximately 7 to 10 minutes. Turn the heat back up to medium high and add the garlic, celery and carrots, continuing to cook until the vegetables are slightly soft and golden and the mixture is aromatic, about 3 to 5 minutes.

Carefully, add the beer to the pot or pan, scraping the bottom. Bring to a simmer and let reduce for about 3 to 5 minutes.
If transferring meat to an oven proof casserole, place the meat into the casserole dish and carefully pour the sauce on top. Add water to the dish. Cover tightly with two sheets of aluminum foil, pinching it around the sides to create an airtight “lid”. If using a lidded pot or dutch oven, place the meat back into the pot of sauce, add water and cover with a lid, using parchment paper to create a more airtight seal if necessary.

Place the covered meat and sauce into the preheated oven. Allow to cook in the oven for 2 ½ to 3 hours or until the meat is fork tender.
If possible, allow the meat to sit in the cooler for 2 or 3 days and reheat on the stove top. Serve with suggested accompaniments.

 

by Elena Gustavson, RAFFL’s Everyday Chef
Photo Credit: Elena Gustavson, Supper at the Farm, Craftsbury, VT 2013

Summer Squash Salad

I’m making the most of the summer vegetable supply before the first frost shows up – which could be any day now – which is why this light, delicious summer squash salad is a perfect addition to any meal.

This recipe comes to us from the Norwich Inn‘s chef Luis Luna. The Inn served this on the summer menu and Luis was nice enough to share the recipe with Everyday Chef. Luis juliennes the squash with a mandolin –  which makes perfect shoestrings from the summer squash.  I don’t have a mondoline, so, I used a spiralizer – which can make vegetable “noodles” from almost any vegetable. My version wasn’t quite as professional looking, but it still tasted great.

summer squash salad ingredients

summer squash spiralizing400x250

Simply blanch the julienned squash and red peppers for 1 minute, drain and cool.

Mix together the lime juice, honey, water, sweet Thai chili sauce, and chives. combine the blanched vegetables with the sauce and add salt and pepper to taste.

dressing ingredients400x250

Summer Squash Salad

4 summer squash, julienne
1 red pepper, julienne
juice from 3 limes
1/3 cup honey
1/3 cup water
1 cup chives, chopped to 2″
1 cup sweet Thai chili sauce
salt and pepper to taste

Summer squash salad photo Julia A Reed250x400

It’s that simple! I love this great new way to enjoy one of my favorite summer vegetables, that is light, easy, a so quick to make!

 

Easy Ways to Preserve the Harvest

When the garden is over producing, and the CSA share is overflowing, finding quick ways to store the harvest for the winter is handy. Here are a few tricks I use to save the overwhelming September abundance for winter.

Freezing kale

Freezing kale

We are lucky that kale grows so well in New England, but sometimes there is just too much kale! Freezing is an easy way to store the endless CSA bouquets of this wonderful super-food. I wash the leaves, spin them dry, rip up the leaves and lay them out on a cookie sheet. Pop the pan in the freezer for about an hour and then transfer the frozen kale to freezer bags for easy storage.

I mostly use frozen kale for smoothies – just add a handful to the mix. It’s an easy way to add a healthy punch to any blender concoction. Kale is also a great addition to soups and stews.

 

Dehydrated Cherry Tomatoes

Dried tomatoes

An easy way to preserve these candy-like orbs is to dry them. Cut them in half, arrange them cut-side up on a baking dish, sprinkle with salt, pepper, fresh herbs (optional), and liberally drizzle with olive oil. Dehydrate in a 200 degree oven for 5-7 hours. I put my dried tomatoes in a canning jar, adding enough olive oil to cover the tomatoes (while leaving an inch of head-space), and storing them in the freezer. In February a  jar of tomatoes in oil and a baguette are the perfect antidote to the winter blues.

cherry tomatoes with herbs Photo

 

 

Herbs: Bring on the Fresh

Cooking with herbs lends a bright, fresh note to food and whether used sparingly or with gusto, can completely transform a dish.

Easy to grow (many tend to benefit from benign neglect), herbs can live on a sunny windowsill or outside in a garden, making it fairly easy for most cooks to keep on hand. Read on for five different ways to use fresh herbs in your everyday cooking.

Herbs

Salad Dressings and Marinades

Herbs like parsley, thyme and cilantro, can play a starring role when it comes to salad dressing and marinade. Combine vinegar or lemon juice, a heart healthy oil like olive, safflower or canola oil, salt and pepper with your favorite, readily available herbs. Don’t be afraid to really pack in the green! Stem woody herbs like thyme or oregano, and roughly chop the stems and leaves of softer herbs like basil, parsley, cilantro and chives. If you decide to stem all of your herbs, throw the stems into a favorite oil to infuse overnight or bring a pot of vinegar to a simmer, add the herbal discards, cover and let steep for an hour or two. Strain out the solids, bottle and use on anything you like!

parsley

Herb Pastes: Pesto, Pistou & Sofrito
Combining fresh herbs with olive oil and garlic is used throughout many regions in the world. Many of us are familiar with pesto – a sauce made by processing basil with olive oil and garlic, along with pine nuts (or pignolas) and parmesan cheese – but there are variations of this sauce throughout the world. Pistou, originating in the Provencal region of France, processes basil with sea salt, olive oil and garlic – no cheese or nuts. Sofrito uses cilantro, garlic and olive oil, adding peppers and paprika to the mix.

My favorite is a very basic paste of herbs (basil, parsley, cilantro or a combination thereof), garlic, olive oil and a pinch of kosher or sea salt, frozen in 1 1/2 inch logs wrapped in parchment, wax or freezer paper. I then pop the logs in a plastic bag and freeze. Whenever I need a bit of fresh herb flavor for sauces, butters, marinades, etc, I take a sharp knife and slice off what I need – no thawing necessary – and pop everything right back in the freezer for next time.

cilantro

Herb Salad
Nothing says summer than a fresh herb salad. Mix mints with basil, lemon balm with oregeno, cilantro with garlic chives or any other combination you can think of. For a quick salad, mix your favorite herbs with shredded greens like chard or spinach. Sprinkle with sea salt, ground black pepper, minced garlic, a sprinkle of your favorite vinegar or squeeze of something citrus and a heart healthy oil like olive or safflower. If you had a few edible flowers to include like nasturiums, borage, or violets, all the better.

Tea
When you have more herbs than you know what to do with, make tea! Mint, an easy to grow herb, can be used fresh by either pouring boiling water over leaves or allowing them to soak for a couple of hours in cold water. Also try basil or parsley with lemon, chamomile and thyme with a slice of cucumber. You can also gather herbs and dry on paper towels or by hanging in a dry, breezy spot, out of direct sun. Store in an airtight container and enjoy all winter long.

 

Preserving Summer Herbs
Most of us know that herbs can be preserved by drying or by processing into oil (like the herb pastes above) and freezing, but you can also preserve herbs in butter and vinegar.

For butter, add one part minced herbs to two parts softened butter and mix. Shape into a 1 1/2 inch log, wrap in paper and freeze. Slice what you need when you need it, straight out of the freezer!

For vinegars, you will need glass bottles with cork stoppers or plastic lids (vinegar eats away at metal). Fill the bottle(s) with cider vinegar for more robust herbs like rosemary or white wine vinegar for more delicate tasting herbs like lemon balm or thyme. Add fresh or dried herbs, pushing into the bottles with a chopstick or wooden skewer, and close the bottle tightly. Use 1/2 cup of herbs to 2 cups of vinegar, but feel free to experiment with ratios. Store in a cool, dry place.

 

by Elena Gustavson, Everyday Chef

Slow Cooker Chicken Masala

Easy Crock Pot Indian Chicken

Adapted from: Real Simple Chicken Tikka Masala

I found this recipe while looking for new and different ways to cook a whole chicken. There are lots of local farms that raise and sell broiler chickens, but  most sell whole birds. Cooking a whole chicken can seem overwhelming if you are used to buying chicken at the grocery, where chicken parts and boneless breasts are the norm. I’ll be writing a post in the coming months showing how easy it is to cut up your own chicken, but for now I’ve adapted this recipe to use whole chicken.

Ingredients:

4-6 pound locally raised whole chicken
2 15-ounce cans diced tomatoes (or fresh diced tomatoes from the garden)
2 medium onions, chopped
4 cloves garlic, chopped
4 tablespoons tomato paste
2 tablespoons garam masala (Indian spice blend)
1.5 teaspoon kosher salt
1 teaspoon black pepper
1 cup cream (optional)

The beauty of this recipe is how little of your time it takes to get going. You can easily get everything into the crock pot in less than 15 minutes, then let the crock pot do the cooking while you go to work or take the kids to school. Many people put their slow cooker away when spring arrives, but I find that using a crock pot doesn’t heat up the kitchen like the oven can during the heat of summer (this week’s 90 degree days are a perfect time to cook with the crock pot). This is also a great time of year to find fresh, locally raised chickens. Upper Valley-raised frozen chickens are available year-round, but summer and fall are the best seasons to find fresh whole chickens.

chop the onions

Chop onions and garlic. Dice tomatoes if using fresh.

garam

Combine the onion, garlic, diced tomatoes, tomato paste, salt, pepper, and garam masala in the slow cooker. Stir the ingredients. Salt and pepper the chicken inside and out and place on top of the veggie and spice mix.

ready to cook

Cover and cook on low for 5-7 hours depending on the size of the chicken and your slow cooker. Luckily, you can’t overcook the chicken. The worst that can happen is that the meat will start to fall off the bone, but still be heavenly – just be careful and look out for unexpected bones during dinner.

finished

Berry-time Smoothie

The Upper Valley is full of berries in July. Strawberries start the month, raspberry and blackberry season flows into blueberry time. This post is a fun reminder about how quickly and deliciously you can be enjoying fresh grown berries this summer (aside from eating them as you pick!).

Berry smoothies are easy, fast, and healthy – how much more could a busy person want? I picked raspberries and blueberries from our mini fruit patch and wanted to add a little pizzazz to the berries without doing any work…and I remembered how amazingly simple and delicious smoothies are. I put the berries in a blender with yogurt, ice (not necessary if you are using frozen fruit), and a splash of maple syrup, and zip-zip I had a satisfying drink or dessert.

Smoothie ingredients

Since I’m on vacation with family, I needed to make another batch to soothe the restless crowd. This time I added a few springs of mint and kale which took a few seconds longer to blend (not necessary if you have a Bullet, Vitamin, or like appliance), and was an extra-healthy and yummy refreshment.

 

Smoothie

Berry-time Smoothie

1 cup fresh raspberries
1 cup fresh blueberries
1/2 cup low-fat vanilla yogurt
1 Tbsp. maple syrup
6 mint leaves
8-10 ice cubes
1 kale leaf, stem removed (optional)

 

lakeside smoothie

My niece enjoying a smoothie while floating…tough life.

 

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