Sweet Potato Stew

It's been a crazy February weather-wise. Just a week and a half ago we were dealing with near blizzard conditions and over two feet of snow, and in the past three days we have set record-high temperatures in the mid to high sixties. Today, temperatures have dropped down closer to normal, with highs in the upper thirties. In any event, it is still winter and this sweet potato stew is perfect for a February day.

What a difference

two weeks makes

 Sweet Potato Stew

Ingredients:
1 Tablespoon olive oil
1 small onion chopped
2 cloves garlic minced
2 cups chicken or vegetable broth
1 14.5 ounce can diced tomatoes
1 tablespoon ginger minced
2 medium sweet potatoes peeled and diced
1 1/2 cups broccoli chopped
2 cup chopped kale
1/4 cup almond butter
cilantro and avocado for garnish
1/4 teaspoon salt
1/4 teaspoon crushed red pepper
1 cup cooked couscous

Heat oil in saucepan or dutch over. Saute onion and garlic until soft, but not brown.  Add broth, canned tomatoes, ginger, red pepper, salt and sweet potato. simmer until potatoes are tender, about 20 minutes. Then add broccoli and kale and cook for another 5 to 10 minutes, until creamy. Serve over couscous and top with avocado slices and cilantro.

2017 Great Backyard Bird Count

I just finished completing my checklists for the Great Backyard Bird Count (GBBC). Although I look at the bird feeder in our backyard every day, I usually only notice a handful of different birds at a time, so it was nice to be able to concentrate on the variety of birds that show up in the winter. Although many of the species are daily visitors, such as the black-capped chickadee, blue jay and tufted titmouse;  some bird species only appeared on one of the four days, such as the red-breasted nuthatch.

On Friday, the first morning of the bird count, I added 18 Wild Turkeys to the list.

With all the snow we received last week, the turkeys were having a hard time finding food on the ground

Although prevalent across most of North America, the wild turkey had actually disappeared from New Hampshire about 150 years ago. In the 1970s, New Hampshire Fish and Game reintroduced the bird to the state, and now over 25,000 cover every county. They seem to frequently make the rounds in our neighborhood.

On Saturday morning, I was heading up north to go cross country skiing so I only had a few minutes to observe. The largest number of a single species observed was the dark-eyed or slate colored junco of which I counted 12. Although typically found foraging on the ground, this weekend they also frequented the feeder.

Slate-colored junco with White-breasted nuthatch

Saturday was also the only day that I observed both a male and female cardinal.  Every other day, only the male appeared, although I am sure that his mate was nearby.

These cardinals make a handsome pair

 Sunday morning saw the largest variety of different species with 14 appearing. There were several tree-clinging birds including a male and female White-breasted Nuthatch, a Downy woodpecker and a Red-bellied woodpecker.

Female Downy Woodpecker taking a rest

It was difficult to get pictures of some of the birds as they would swoop in to the feeder and to stop in a tree and would then be off, perhaps to find better offerings in the neighborhood. This made capturing a photo to be a difficult task. 

Red-bellied Woodpecker in flight

Not all the animal visitors were birds. Although they are the reason that I need to continually fill the feeders, I can't help but admire squirrels for their athleticism and acrobatic maneuvers.  

Grey Squirrel and House Sparrow

Grey Squirrel showing off his long tail

As temperatures crept near fifty this weekend, it was fitting to see two Robins this morning, a sign that spring is not far off.

The first Robin of the season

Results are still coming in, but you can check out what was spotted and where across the globe at The Great Backyard Bird Count.
March 3, 2017 Update: Full result summary can be found at gbbc.birdcount.org/2017-gbbc-summary. Participation rate compared to 2016 was up by thirty percent.

Butternut Squash Phyllo Pastry

Winter Squash is an on-going theme this time of year. I didn't have much luck with squash last year in my garden, but it is readily available in the supermarkets. The following recipe serves four and with an added green vegetable or salad on the side makes a perfect meal. Don't be intimidated by the phyllo dough as it is quite easy to make.

Ingredients:
2 pound butternut squash peeled and cubed
Olive oil
1 cup ricotta cheese
1/2 cup feta cheese
1 teaspoon thyme
1 teaspoon parsley
1/2 teaspoon crushed red pepper
salt, pepper
8 sheets of phyllo pastry (thawed)
3 Tablespoons melted butter

Preheat oven to 375 degrees. Spread squash on baking sheet. Brush both sides with olive oil. Bake for 20 minutes. Turn, coat with more oil and bake another 20 minutes. Cool slightly. Mix cheeses and spices. Add cooked squash and mix gently. Lay one layer of phyllo dough flat on a baking sheet and brush with the melted butter. Cover with another sheet. Take a quarter of the squash mixture and spread along the long end of the pastry dough. Roll up and wrap on the outer edge of a greased pie pan. Repeat 4 times, forming a spiral toward the inside of the pan. Brush the top with butter and bake approximately 35 - 40 minutes until the dough is crispy and golden brown.

Shopping Organic Doesn't Need to Break the Bank

Some people may think that purchasing organic foods is expensive and that it is a luxury that the average person or family cannot afford, at least not on a regular basis. In fact, several recent studies showed that consumers actually expect to pay more when buying items considered healthier. Although certain organic items will be more expensive than their conventional counterpart, by being a savvy shopper you may find that the organic option costs no more and may even be less expensive than the non-organic option.

First, get to know the stores in your neighborhood. As with any shopping, it does pay to comparison shop and know what stores carry which items for less. That is not to say that you spend your entire day driving around from one store to the next, but if you are familiar with the inventory and typical pricing of the store's in your area, then when you are out shopping you will know whether or not that $3.99 bag of red quinoa is a good deal. For example, I took a drive around Manchester the other day to see what organic foods grocery several stores carry and to do a little comparison pricing. A natural foods market is sure to have a wide selection of organic items and many of those items will be competitively priced while others may be more expensive. For example at A Market, a natural foods store, a box of Newman's Own organic black tea was $5.89, however that same box at Market Basket is regularly priced at $2.99, almost half the price.

Newman's Own Organic Tea at A Market

Newman's Own Organic Tea at Market Basket

On the other hand, the same natural food store was carrying organic canned tomatoes on-sale for $1.00 a can (no you did not have to buy 10 cans), the cheapest price I found ($2.19 at Whole Foods and $1.39 at Market Basket). This is an item that one could stock up on for the future.

Sale of Muir Glen Organic tomatoes at A Market

Imported Organic Meats at Market Basket

If you can, it is always best to support your local economy. We all know that you can buy locally sourced food at a farmers market, but many locally sourced foods can also be found on the shelves of grocery stores. Market Basket does carry an organic selection of ground beef, but most of it is farmed overseas, and for those that may be from the United States, they are from farms in Western states. At A Market, the meats were competitively priced and farmed within the Northeast. They even carry meat from Miles Smith Farm, a New Hampshire farm only 30 miles away.

Locally sourced meats at A Market

Price conscious shoppers should also know that even budget stores, such as Aldi, carry an organic line of items. Aldi grocery store's roots go back to the early 1900s in Germany. Their first U.S. location opened in Iowa in 1972. They are currently undergoing a market expansion and have over 4000 stores worldwide. There business model are small stores, no frills and low prices. When you shop there, you must bring your own bags and a quarter to borrow and return one of their shopping carts. Ninety percent of their products are their own brand, which includes an organic line called "Simply Nature." This brand includes breads, cereals, canned goods, produce, dairy products and frozen fruits and vegetables. You won't find all these items all the time as they keep their inventory low to save costs, but there are plenty of choices, all competitively priced.

Above: Aldi's Simply Nature brand of organic products  

Whole Foods Market offers a unique shopping experience.  In general, prices tend to be higher, but if you're not sure what you need, Whole Foods is sure to have something to pique your interest. The produce section seems to carry every vegetable or fruit imaginable. In addition, they carry "Whole Trade" products which ensures fair treatment and fair wages for workers as well commiting to donating a portion of each sale to fund community projects.

Whole Trade Organic Bananas at Whole Foods

In addition to its variety of products, Whole Foods also has an extensive salad and hot foods bar, as well as a real bar for meeting up with friends for a drink. So, although I wouldn't suggest shopping there for the best prices, there may be other reasons for you to visit.

I hope that more people realize that they can buy healthier and organic items even on a limited budget. Further, as more and more consumers chose organic options, this will drive the demand for organic foods up, increasing production and lowering costs so that more people can enjoy them.