The Art of Reading Recipes

Since our business is food, we spend a lot of time reading, creating, and testing recipes. One of the exciting things about food delivery is that you can sometimes end up with produce that you don't know what to do with--and that's where we come in. We have a wealth of recipes on our blog, from simple to truly complex, that are designed to keep you cooking, and to walk you through how to fall in love with fruits and vegetables you didn't even know existed. But in order to use those recipes well, you have to understand that the recipe is its own unique form of writing. It seems like it should be straightforward, right? It tells you what to do and you do it. Well, yes--and no.

The recipe, like any other kind of writing, has its own shortcuts and secret handshakes. Here are the tricks that we know that will allow you to make sense of just about any recipe out there--and then make a meal with it.

1. Start at the beginning--and read the recipe all the way through. Every word. There could be hidden or assumed ingredients in the instructions, or maybe you'll learn that the salt needs to be split up over two parts of the meal. A recipe is a map, so make sure you know where you're trying to end up before you start going. Once you know all the ingredients called for, check that you have everything in your kitchen before you start cooking. You may always have sugar around, or you may have just run out--and you don't want to find that out in the middle of baking.

2. Pick a recipe that's going to work for you, for this meal, today. You won't know this until you've read the whole thing through. Things to look for: is there any part of the recipe that needs to be prepped ahead of time (like the day before) and do you have time to do that? Is the serving yield enough or too much for what you need (if too much, split the recipe in half before starting)? Do you have enough time before you need to serve this meal to prepare and cook the entire recipe?

3. Follow the order laid out for you in the ingredients. In general, ingredients are given in the order they will be used, so look to the order for easy clues on what will be combined with what, or which ingredients will be added last.

4. Commas are there for a reason. This is mostly for measuring stuff for baking, but commas are also relevant in the world of exact cooking measurements. What, you may ask, is the difference between "One cup of almonds, chopped" and "One cup of chopped almonds"? The answer is everything. In the first--"one cup of almonds, chopped"--the recipe is telling us to pour whole almonds into a cup measure, ensure we've got one cup there, and then take them out and chop them. In the second--"one cup of chopped almonds"--you first chop your almonds, adding the into your cup measure as you go, until you reach one cup. The amounts end up being very different, so when you're reading a recipe, believe in the power of the comma.

5. The little extras (at least, some of us think they're extras): things like preheating your oven. Is it really necessary? Yes. If the recipe tells you to preheat, then preheat. Especially for baked goods, which need to hit the oven at the right temperature (usually pretty hot) in order to rise properly.

6. But when is it done? The final step of a recipe--taking it out of the oven or off the stove at just the right time--is often the most daunting. Heat can differ widely from oven to oven, so using a recipe's exact time marker (40 to 45 minutes, for example) doesn't always do the trick. It is a good estimation and guide, however; just make sure that you stay nearby and check the oven as it gets close to the allotted time. The best way to know when something's finished? Make it more than once. The more familiar you get with a recipe, the more you can begin to trust your own judgment.

And remember--the recipe is there to help you, not to intimidate you. Have fun with it!

Warm White Bean Salad with Wilted Onions

Serves Eight

INGREDIENTS

6 tbsp olive oil
2 red onions, finely sliced
3 garlic cloves, finely chopped
3 410g (14oz) tins of cannellini beans
generous squeeze of lemon
1 tbsp parsley, very finely chopped
salt and pepper, to taste

DIRECTIONS

Heat 3 tablespoons of the olive oil in a frying-pan over medium-high heat and add onion. Sauté until onion is soft but not browned. Add the garlic and cook for another minute.

Add the beans and 2 more tablespoons of the oil. Add salt and pepper and let the beans heat through. Add lemon and the parsley. Taste to adjust seasoning. Remove from heat and stir in the remaining tablespoon of oil.

Harvest Cake

Adapted from Roost

INGREDIENTS

3 cups almond flour
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1 1/2 teaspoons cinnamon
1/4 cup butter, melted
1/4 cup apple butter or applesauce
1 1/2 teaspoons pure vanilla extract
3 eggs
1 cup grated carrot
1 cup grated zucchini
1 cup chopped apple

DIRECTIONS

This harvest-flavoured hearty cake is gluten-free and sugar-free and still total delicious!

Preheat oven to 350F. Grease a 9inch cake pan.

In a bowl combine dry ingredients. In a separate bowl, combine wet ingredients. Pour wet mixture into the dry mixture and stir to incorporate. Pour into prepared cake pan and cook in oven for 40-45 minutes or until a toothpick inserted into the center comes out clean.

Serve with whipped cream and apple butter or topping of your choice.

National Organic Week

It's a good time to be eating organics in Canada. This coming week, from September 21st to September 28th is National Organic Week, a time to celebrate the organic food community and to learn more about organic and sustainable growing principles. There are loads of events happening to mark the occasion, so check out the website to get involved in your community.
Now is also a great time to remember why we eat organic food. What does organic mean? Here a few quick easy reasons why organic is better. Organic means that your food is:

• Grown without toxic and persistent synthetic pesticides, herbicides, fungicides, and fertilizers
• Grown without synthetic growth hormones or antibiotics
• Grown under humane animal standards, including outdoor access
• Grown without fossil fuel fertilizers (nitrogen) or sewage sludge
• Grown without GMOs (genetically modified organisms) or nanotechnology
• Made without irradiated products or ingredients
• Made without artificial preservatives, colours, flavours or chemical additives
• Made without monosodium glutamate (MSG), aspartame, sodium nitrates or nitrites, etc.
• Made without genetically modified organisms

We also believe in sustainable farming and while organic certification isn't a guarantee that the farm you're buying from is using sustainable practices, it's a pretty good indicator. The best way to know? Familiarize yourself with the farms that your food comes from. Call them if you have questions.

And on the topic of sustainable farming and organics, here are just a few things to celebrate in this coming week.

• In 2009, the federal government regulated the word organic on feed, food and livestock; this is applicable to all imports and domestic products
• Consumers can look for the "Canada Organic Biologique" logo on products to know they meet Canadian requirements
• Canada has one of the strongest organic markets in the world - from 2006 to 2010, the Canadian organic consumer market increased 160% from $1 billion to $2.6 billion
• Canada is home to 3732 organic farms, 870 organic processors, and 245 organic handlers
• Organic farmers in Canada earn more than conventional farmers
• 70% of the certified organic farms in BC produce fruits, vegetables or greenhouse products, and BC is home to the largest concentration of organic farmers in a metropolitan area (31% of the farms around Victoria are organic)
• $6.6 million was committed to organic research between 2010 and 2013 through Agriculture and AgriFood Canada's Growing Forward program to develop the Organic Science Cluster with the Organic Agriculture Centre of Canada (Dalhousie University Faculty of Agriculture)

All above information from the Canada Organic Trade Association.

At Green Earth Organics, we've been believing in organics for fifteen years now and hope to do so for many more years to come. Celebrate with us!

Toasted Pecan and Blueberry Couscous Salad

Adapted from Joy the Baker

2 cups Israeli or peal couscous, cooked
1/4 cup fresh Parmesan cheese, grated
3 tablespoons olive oil
juice of 1 lemon
1 tablespoon whole grain mustard
1 tablespoon capers (optional)
1 teaspoon lemon zest
1/2 cup pecans, toasted
1/2 cup fresh blueberries
1/4 cup fresh parsley, coarsely chopped
1 cup salad greens
salt and pepper, to taste

DIRECTIONS

In a medium bowl, combine cooked couscous, cheese, salt, pepper, olive oil, and lemon juice. Stir, then add mustard, capers (if using), and lemon zest and stir again, making sure the mustard is evenly distributed.  Finally, stir in the pecans, blueberries, and parsley.  Season to taste.

 Chill until ready to serve.  When ready to serve, add salad greens and toss to combine.

Autumn Recipe Round-Up

Technically there's still one week before autumn officially rolls around--not to mention the weather outside is pretty convinced we're all still in summer--but fall foods are starting to make their way to our tables, and it's time to be prepared.

We talked here about the importance of staying healthy through the change in seasons, about ways to maximize your to-go lunch, about the goodness of cooking and eating organically. So now seems like the right time to offer up a whole slew of recipes to accompany those ideas--recipes that embrace the best of what autumn has to offer. As the weather turns cooler, here's a handy treasure trove of good things to eat.

Staples
You know the things you can't get through the season without... like Chicken Soup, made from scratch in just about an hour and full of hearty nourishment that keeps your health up as the cold snaps begin. Or how about a primer on Roasting a Turkey, for those who do a big autumn dinner? Or a green (and delicious) twist on Mac and Cheese that's sure to brighten up your table? Even simpler and perhaps more important--try these Roasted Root Vegetables and see if you're not reaching for this recipe a couple times a week. Or if you're tired of roasting, there's always braising, as in these Braised Leeks with Muscovado Lentils. Chili is another good autumn staple; try this Green Chili for a bit of a twist on the usual pot of spice. And one more easy dinner time staple for the fall (or any season, really)? Call it a Quiche (or a frittata if you want to make it super simple).

Salads
Most people think of salads as a summer affair, but autumn salads can be even more delicious than their fair-weather counterparts if done right. A warm Tortilla Salad is a great way to make a weeknight dinner feel like a weekend. This Warm Butternut Squash and Chickpea Salad is one our ultimate favourites and such an easy way to make a meal that lasts into the next day (pack it for your lunch!). And speaking of butternut squash, have you tried it raw in this Butternut Squash Salad before? There's probably no end to the possibilities of squash in salad, but here's one last go-to recipe: Spicy Squash Salad with Lentils and Goat Cheese. We can also take a green tack and wander down the road of kale salads, starting with this Kale Salad with Pecorino and Walnuts and carrying on blissfully to this simple Kale Salad with Mango and finally stopping in front of this Lemony Kale Salad.

Breakfast
Let's face it, fall breakfast is so hearty and good it can be dinner as well--and when you think about that, these recipes are really multi-faceted. There's Apple Pancakes, which do double duty as perfect breakfast and dessert food. And this recipe for Polenta and Kale with Poached Egg could just as easily be supper as anything else (but it makes a great start to the day). And what about some savoury breakfast muffins, like these Pumpkin and Feta Muffins? Or these tasty (and easy to pack, if you're running late) Kale and Quinoa Cakes? Not to mention the array of fall smoothies to choose from, if that's more your style. Peanut Butter Banana Smoothie anyone?

Dessert
Autumn is good for a lot of things, but it's especially good for dessert. Cinnamon, cider, apples, and pumpkin--it's time to get cooking! Maybe we should start with these Apple Cider Doughnuts? And then make our way over to this Gluten-free Fresh Pumpkin Pie. Then there's always these Honey Roasted Pears (or, let's be honest, honey roasted anything). You could also embrace cranberry season with this recipe for Cranberry Vanilla Coffee Cake before moving on to this Pear and Cranberry Crumble. Fall tastes so good!

Spicy Bok Choy with Garlic Sauce

INGREDIENTS

1 pound baby bok choy
2 tablespoons sesame oil
1/4 cup water
1 teaspoon fresh ginger, grated
2 cloves garlic, minced
1 tablespoon oyster sauce
1 tablespoon light soy sauce
1 tablespoon brown sugar
1/8 teaspoon crushed red pepper flakes (optional)

DIRECTIONS

Trim off the ends of the bok choy and discard. Chop into large pieces, keeping the white parts separate from the green for now. Rinse and pat dry.

In a medium-sized bowl, stir together the water, ginger, garlic, oyster sauce, soy sauce, brown sugar and red pepper flakes. Set aside.

Heat the oil in a large skillet or wok over medium-high heat. Add the bok choy stems (the white) and stir fry for a few minutes, until the pieces turn pale green. Add the leaves, stirring until wilted, 1 to 2 minutes. Remove from the heat and transfer the bok choy to a serving dish.

Pour the sauce into the skillet or wok, and set over medium-high heat. Cook, stirring constantly, until sauce has thickened slightly, about 3 minutes. Pour over the bok choy and toss lightly to coat.

Staying Healthy through Stressful Times

September is here! It's time for many of us to kick back into gear for the fall, leaving behind the lazier summer days and getting down to work. Whether it's more regular hours at your job, a return to school, or some other kind of shift in your schedule, September can be a bumpy month for healthy eating. When we get stressed, often the first thing to go is good sleep, good food, and exercise -- even though those are the very things that keep us well through periods of stress.

So how do you keep it all in balance? Start at the source. Whenever possible, find the factor of the stress you're experiencing and see what can be done to reduce that stress. Perhaps you've taken on too much in your schedule and could cut back in a few places. Or maybe there are relationships in your life that are taxing beyond what you have to give. Take a careful look at the places where stress is originating and see what you can do to eliminate those stresses as much as possible.

Where stress can't simply be cut out of your life -- which, let's face it, will be most scenarios -- look for ways to manage it. If you know that you'll be reaching for that cookie box instead of a full dinner when you're stressed and you know it'll leave you feeling worse, try keeping the foods that you don't want to be going to automatically out of sight. Put those foods -- you decide what they are -- that you want to be eating after you've already mostly filled up on a good meal in the back of the cupboard or out in the big freezer in the garage, somewhere that requires a little more effort to find them.

Keep yourself from crashing by having healthy snacks easily accessible throughout the day. Spend the extra time to pack up veggie sticks, nuts and seeds, dried fruit or other good snackables to keep your blood sugar running smooth in between meals.

Eat your complex carbohydrates: oats, whole-grain cereals and pastas, brown rice, vegetables, beans and milk all help your brain produce serotonin, the naturally occurring chemical that counteracts stress. Serotonin is also known as the "good mood" chemical and increased levels of serotonin can do a lot to help you relax.

Other good ways to build stress-busters into your diet? Pay attention to your vitamin B6 intake, which is known to help increase positive moods and relaxation. Good sources of vitamin B6 include spinach, avocado, wheat germ, bananas and tuna.

Magnesium and calcium also can do wonders for reducing your stress, as both can have a relaxing effect on the muscles. A diet very low in calcium can cause muscle tension and spasms. Calcium is a great pre-bedtime boost to help your muscles relax and get the sleep that you need to feel good. The best sources for calcium is dairy, like milk, yogurt, and cottage cheese. Magnesium can be found in almonds, green leafy vegetables like spinach, oatmeal, soy, dairy products, and whole grain cereals.

And don't forget to pay attention to your sleep and exercise habits. Luckily, moving your body during the day can do wonders for getting you to sleep at night and a good night's sleep can be just the thing you need to feel up to doing some exercise. Remember that sleep and healthy movement feed each other and do your best to keep both in your life.

If you think you're experiencing stress beyond what's manageable through diet and habit, be sure to talk to your doctor.

Terry Fox Run Donation

Here at Green Earth Organics, it's important for us to pair healthy, organic eating with a real commitment to giving back to the community. That's why Green Earth Organics' owner Daniel Henry has signed up to participate in the annual Terry Fox Run taking place in Stanley Park on September 15th.

We are hoping to raise $500 to support The Terry Fox Foundation in its ongoing work to fund innovative and progressive cancer research programs and impact the lives of so many people living with cancer. To donate, just add this item (as many quantities as you would like) to your bin until September 12th.

You can also donate directly on Daniel's fundraising page and receive a tax receipt