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.

A Day at the Northeast Organic Farmers Association NH 2017 Winter Conference

Saturday was the NOFA-NH's 15th Annual Winter Conference. It was a great mid-winter day long retreat. The annual event caters to anyone who is interested in organic food or just living life sustainably in a way to helps protect our environment. Attendees include large and small farmers, back yard gardeners, educators, policy advocates and businesses. 

With over 40 workshops and presentations, it was difficult to narrow my selection down to only four, but here is what I picked:

Fundamentals of Organic Lawn Care 
Britt Phillips, owner of Complete Land Organics, which as its name implies, offers completely organic lawn care services. She provided tips on maintaining a healthy lawn organically. We have been doing this for years at our home, but it was good to learn about current best practices and to reinforce what we are already doing. Although it will be several months, before we need to get out the lawn mower, it is good to plan ahead with the following schedule:

• April to May 15 - Clean-up by hand fallen branches and other debris that has collected on the lawn over the winter.  If necessary, lightly rack thatch and dead grass trying not to disturb the soil too much. Once the lawn has dried out completely, cut the grass to 2 - 2 1/2 inches. While the grass is still short, fertilize with an organic fertilizer. If a soil test determines that you need to raise the pH of your soil, you can also apply lime at this time. 
• May 15 - May 30 - Overseed patchy or bare areas. You can rack the seed lightly into the soil, mix it with compost and then apply, or rent an overseed machine which will slice the lawn while dropping seeds into the rows. For Northeast lawns, Britt recommends a Tri-Rye or Perennial Rye/Kentucky Blue or Fescue blend. It is important to keep the soil moist until the seed has germinated, then water regularly until the grass is established.
• June and July - Keep grass mowed no lower than 3 1/2 inches. 
• August - After August 15, if your lawn is compacted, it can be aerated, then over-seeded at this time. A fall application of fertilizer can also be applied.
• September - This is the time to apply Hb nematodes if you have a grub problem. Lime again, if needed.
• October - Early November - Final mowing to 2 1/2 inches.
• November 15 - April 15 - Take a rest, knowing that your grass is doing the same and will awaken again in the spring in tune with the warmer weather and awakening of the microorganisms in the soil. 

Principles of Biological Systems & Implications
Dan Kittredge, farmer and founder of the Bionutrient Food Association,  discussed how to bring out the best in the plants that we grow. Through understanding the biological systems of the soil and what makes plants thrive, we can actually increase a plant's natural defense mechanism against pests, improve their flavor and increase their nutritional value. By ensuring that plants are receiving the five basic elements to survive - air, water, carbon, minerals and soil life, growers can improve their crop yield, while helping the planet by taking care of the soil which increases its capacity to retain water as well as store carbon (CO2) from the atmosphere.

Books and related products and services were available at the "Green Market Fair"

Nanoparticles in Food
Darryl Benjamin, author and educator presented basic information, and the lack thereof, on nanotechnology and its presence in the food system. I won't go into details here, but the manipulation of materials at the molecular (nano) level has penetrated our food system. It is being used in food packaging, as a preservative, thickener, anti-caking and coloring agent, to name a few of its applications. Due to limited oversight and regulations, it is almost impossible to know if nano-particles are in the food that we are buying. This could be a problem, since a substance at the nano level behaves differently than it does at a larger scale. This has some scientists and advocacy groups concerned since nano-particles are easily absorbed in the body and the long-term impacts on humans is unknown. The CDC National Institute for Occupational Safety and Health website writes about nanotechnology, "Studies have indicated that low solubility nanoparticles are more toxic than larger particles on a mass for mass basis. There are strong indications that particle surface area and surface chemistry are responsible for observed responses in cell cultures and animals. Studies suggests that some nanoparticles can move from the respiratory system to other organs. Research is continuing to understand how these unique properties may lead to specific health effects." In the meantime, if you are buying USDA labeled organic products you can rest assured because "no engineered nanomaterial will be allowed for use in organic production and handling unless the substance has been: 1) petitioned for use; 2) reviewed and recommended by the NOSB; and 3) added to the National List through notice and comment rulemaking." (March 24, 2015, USDA Policy Memorandum 15-2)

For the last workshop, I opted to attend Seasonal Plant-Based Foods for a Healthy Life. Chef and yoga instructor Christine Fletcher prepared four delicious vegan recipes which we all got to share. These included a smoothie, two salads and sushi. All were amazingly easy to make and I look forward to trying them at home.

The end of the day was capped with a presentation by Joel Salatin, a world-renowned author and farmer. His family's farm operated as Polyface, Inc. provides locally produced meat and products for over 6000 people and businesses in Virginia. It was featured in the bestseller The Omnivore's Dilemma and is the focus of the documentary Polyfaces. At the end of the day, I left feeling rejuvenated and encouraged by the hundreds of people in attendance that were there to increase their knowledge on how to live and farm/garden in a manner that will improve our earth today and long into the future. 

Roasted Eggplant and Butternut Squash

Ingredients:
1 Medium Butternut Squash
1 Medium Eggplant
1/2 onion chopped 
1 clove garlic chopped
2 scallions chopped
Olive oil
1 fresh tomato chopped
1 small can diced tomatoes
1 teaspoon cumin
1/4 teaspoon turmeric
1/4 teaspoon crushed coriander 
salt and pepper
Parmesan cheese
1 box couscous cooked.

Preheat oven to 425 degrees. Peel squash. Cut and remove seeds and slice thinly. Partially peel eggplant, then cube. On cookie sheet, brush both sides of eggplant and squash generously and place in preheated oven. Roast for 15 minutes, then flip vegetables, brush with oil again and roast for 30 minutes at 400 degrees, turning once. While roasting, heat 2 tablespoons olive oil in skillet and add onion, garlic, scallions and spices and saute 8 - 10 minutes. Then add tomatoes and simmer until squash and eggplant are done. Serve over couscous and sprinkle with Parmesan cheese.

Importance of Connecting with Nature Instead of Your Smart Phone

The Beauty of a Winter Morning

 During the cold winter days and long winter nights it becomes easier to occupy more time in front of a screen, be it a computer, phone or the television. Resist this temptation. From physical eye strain to impacts on learning and mental health, the detrimental effects of the digital age are becoming more and more apparent. These articles linked above are just examples from an ever increasing collection of studies on this topic.

Although you may not be able to limit the amount of time spent before a screen while at work, there are a few things that one can do to alleviate potential adverse impacts. One, stay mobile. Try switching to a standup desk for all or part of the day. Remember though, that standing in one place can take it's toll on the body as well. The better alternative would be having the option of alternating between sitting and standing throughout the day. The key is to keep moving. Two, take frequent breaks. This doesn't mean breaking your employer's rules which may only allow one break every two hours, but it can mean to stretch, blink and do mini-exercises while sitting or standing. Third, get outside. Ideally when you do take a break go outside. Exposure to the the elements of nature - sun, wind, and sound, regardless of the weather, can be rejuvenating. So whether your are taking a walk, or just relaxing on a bench, you will will come back to the office feeling more relaxed and ready to tackle the next task. Getting fresh air becomes even more important if you work or live in an almost airtight building since dust and pollutants can accumulate at higher levels.  In fact, as I write this, it is 30 degrees outside and I have both the front and back door open to do a quick air exchange. Within a few minutes the air smells cleaner and I'm a bit more alert, even if I do have to go and grab a sweater!

An article last year in Time magazine discussed the benefits of getting outside during the winter  including improved mood and physical fitness. Although conditions during a blustery, mid-winter day may be less enticing than a sunny 75 degree  day in June, the benefits can be greater. This is because of winter's shorter daylight hours where our bodies are already being deprived of sunlight and the necessary absorption of vitamin D.

So, next time you get ready to check your social media while being indoors for several hours, grab your coat and mittens instead! If you are looking for tips to motivate you to step away from your computer, check out this link from EcoWatch on Four Steps for doing a digital detox.

4 Steps for a Successful Digital Detox https://t.co/3mMCv37B8I

— WendyW (@NGNaturally) January 15, 2017