All Things Fall: Food Facts & Fresh Recipes

 “Winter is an etching, spring a watercolor, summer an oil painting and autumn a mosaic of them all.”  - Stanley Horowitz

La Jolla Suns

Did you know California grows about 80% of all fruits and vegetables in the U.S?  YUM!

I love love looove Farmer’s Markets.  The La Jolla Farmer’s Market has become my Sunday routine.  It has everything from green juice, to amazing produce, fresh caught fish/meat, and gorgeous flowers.  Not only are you getting the freshest, most delicious produce, but you are also reducing carbon emissions while supporting local farmers, businesses, and your local community.

My favorite are the chocolate peppers!

San Diego has a farmers market every day of the week:                

http://www.sdfarmbureau.org/BuyLocal/Farmers-Markets.php

Why buy local?

According to Local Harvest, most produce in the US is picked 4 to 7 days prior and shipped on average 1,500 miles before showing up at our supermarkets.  This is only talking about US grown products!  As the cost of energy continues to grow, better buying practices such as supporting local production and smaller organic farms should be a priority.  Massive agriculture facilities are contributing to pollution of our soil and water, as seen by continued e-Coli, GMO-contamination, and other health scares.  Most recently, food-borne illnesses from cantaloupe, ground turkey, and eggs have been spotlighted for cases of severe illness, hospitalizations, and a few deaths.

Only 18 cents of every dollar, when buying at a large supermarket, go to the grower (82 cents go to various middlemen).  However, there are almost two million farms in the USA, 80% of which are small farms, and a large percentage are family owned. More and more of these farmers are now selling their products directly to the public via CSA programs, Farmers' Markets, Food Coops, u-picks, and farm stands.

What is a CSA program?

Local Harvest explains the basics: a farmer offers a certain number of "shares" to the public. Typically the share consists of a box of vegetables, but other farm products may be included.  Consumers purchase a share (aka a "membership" or a "subscription") and in return receive a box of seasonal produce each week throughout the farming season.  The risks include sharing the risk of farming including poor harvests, unfavorable weather, or pests.  The benefits, however, include better pricing on crops, and the farmers have financial security so they can focus on the quality of their crops rather than on marketing strategies. 

Want to join one? Here are Nationwide CSA Listings:

      Biodynamic Farming and Gardening Association CSA listings:

      http://www.biodynamics.com/csa.html

      Local Harvest:

      http://www.localharvest.org/csa/

      The Eat Well Guide:

      http://www.eatwellguide.org/

What’s the story on carbon emissions?

According to the National Resources Defense Council (NRDC):

·      Today, the typical American prepared meal contains, on average, ingredients from at least five countries outside the United States.

·      In 2005, the import of fruits, nuts, and vegetables into California by airplane released more than 70,000 tons of CO2, which is equivalent to more than 12,000 cars on the road.

·      Almost 250,000 tons of global warming gases released were attributable to imports of food products—the equivalent amount of pollution produced by more than 40,000 vehicles on the road or nearly two power plants.

·      The effects all this pollution can have on our health may be reflected in high rates of asthma and other respiratory symptoms, as well as increased school absence days for children.

·      Approximately 950 cases of asthma, 16,870 missed schools days, 43 hospital admissions, and 37 premature deaths could be attributed to the worsened air quality from food imports, according to freight transport–related projections by the California Air Resources Board.

·       Studies show that when you combine all locally grown food, it still produces less carbon dioxide emissions in transport than any one imported product.

Organic 'Rules'?

According to the USDA, for a product or food to be labeled “organic," there are specific approved methods and restrictions.  

• Animals have not been treated with antibiotics, growth hormones, or feed made from animal byproducts. 
• Animals are fed organic feed for at least a year and have access to the outdoors.
• Food hasn't been genetically modified.
• Fertilizer does not contain sewage sludge or synthetic ingredients.
• Produce hasn't been contaminated with synthetic chemicals used as pesticides
• “100% Organic”: Product must contain 100 percent organic ingredients.
• “Organic”: At least 95 percent of ingredients are organically produced.
• “Made with Organic Ingredients”: At least 70 percent of ingredients are organic. The remaining 30 percent must come from the USDA’s approved list.
• “Free-range” or “Free-roaming”:  Outdoor access be made available for “an undetermined period each day.” Be careful of this one!
• “Natural” or “All Natural”: Does not mean organic. There is no standard definition for this term except with meat and poultry products. (USDA defines “natural” as not containing any artificial flavoring, colors, chemical preservatives, or synthetic ingredients).  The producer or manufacturer alone decides whether to use it.

Benefits of buying organic:

Baby Eggplants..great grilled or baked!

·     GM-free: Genetically modified (GM) crops aren’t allowed under organic standards.

·     Good for wildlife and the environment: Organic farms are home to bees, birds, and butterflies.  Organic farming also produces less carbon dioxide (the main global warming gas) as well as fewer dangerous wastes.

·     Great tasting: Fresh produce means better tasting and more nutritious.

·     High standards: All organic farms are inspected at least once a year to ensure that they comply with the high standards set down by organic regulators. 

The "Dirty Dozen"

The Today Show did a great segment on "Organic Food: Is It Worth the Extra Money".  Based on an analysis of more than 100,000 U.S. government pesticide test results, researchers at the Environmental Working Group (EWG) have developed the “dirty dozen” of fruits and vegetables: all of whose conventional counterparts contain loads of pesticides.  According to some studies, over 350 chemical pesticides are routinely used in conventional farming.  Farms crops can be sprayed up to 30 times in a season with a cocktail of synthetic fertilizers and pesticides. The plants absorb these chemicals through their leaves, fruit, and through the soil....which end up on our plates.

Must-Buy Organic List (the "Dirty Dozen")

 Fruit

• Apples
• Cherries
• Grapes, imported (Chili)
• Nectarines
• Peaches
• Pears
• Raspberries
• Strawberries

Vegetables

• Bell peppers
• Celery
• Potatoes
• Spinach

What’s In Season This Fall?

The Center for Urban Education about Sustainable Agriculture is a great resource for seasonal vegetables, availability from different farms, and amazing recipes:  http://cuesa.org/page/seasonality-chart-vegetables

Almonds • Apples • Artichokes • Asian pears • Asian vegetables • Avocados • Beans, shelling • Beets • Blackberries • Bok choy • Broccoli • Broccoli rabe • Brussels sprouts • Burdock • Cabbage • Cactus Pads • Cactus Pears • Cardoons • Carrots • Cauliflower • Celeriac • Celery • Chard • Cherimoyas • Chicory • Collards • Corn • Cress • Cucumbers • Dates • Eggplant • Endive • Feijoas • Fennel • Figs • Garlic • Ginger root • Grapefruit • Grapes • Guavas • Herbs • Horseradish • Jicama • Jujubes • Kale • Kiwi • Kohlrabi • Kumquats • Lambsquarters • Leeks • Lemons • Lettuce • Limes • Mandarins • MelonsMushrooms • Mustard greens • Nectarines • Nuts • Okra • Olives • Onions • Orach • Oranges • Parsnips • Peaches • Pears • Peas • Peppers, sweet • Persimmons • Plums • Pluots • Pomegranates • Pomelos • Potatoes • Puntarelle • Purslane • Quince • Radishes • Raspberries • Rhubarb • Rutabagas • Salsify • Scallions • Shallots • Spinach • Sprouts • Squash, summer • Strawberries • Tomatoes • Turnips 

Is your favorite on the List?

Sharp’s Healthcare provides a guide in the greater San Diego area of restaurants that offer local, farm-to-table — or organic — meal options.   

 http://www.sharp.com/nutrition/organic-restaurants.cfm 

Some of my favorites are: 

    * Arterra Restaurant, Del Mar (inside Marriott)

    * Bread and Cie, Hillcrest

    * Café Chloe, Downtown

    * Extraordinary Desserts, Little Italy, North Park

    * Fig Tree Café, Pacific Beach

    * George's California Modern, La Jolla

    * Jsix Restaurant and Rooftop Bar, Gaslamp

    * Market Restaurant and Bar, Del Mar

    * Nine-Ten, La Jolla

    * Solare Ristorante and Lounge, Point Loma

    * Lean and Green, La Jolla

    * Tender Greens, Point Loma/Liberty Station

    * Terra, Hillcrest

    * Whisk n' Ladle, La Jolla

Fall Recipes:

In Chinese Medicine, adapting your diet to the change of seasons is important for immunity and overall balance.  We are officially in autumn, meaning the cooler days should inspire us to incorporate warmer foods such as beets, carrots, yams, garlic and ginger into our diets.  Here are a few of my favorite fall recipes:

Grilled Sea Bass w/ Walnut Basil Ginger Pesto

Source: ME! 

* Fish Tip! El Pescador Fish Market on Pearl in La Jolla has the best local, amazing, fresh fish. Hands down.  http://www.elpescadorfishmarket.com/

Serves 4

INGREDIENTS 4 filets of sea bass (or any white fish, skin on), 2 lemons, 4 oz fresh basil, 1 oz raw walnuts, 1 garlic bulb, fresh ginger root, olive oil, salt and pepper

PREPARATION:

• Pre-heat oven to 375 degrees or turn on grill.
• Sprinkle sea-bass generously with lemon, olive oil, salt, and pepper.  Set aside.
• For the pesto: Peel garlic bulb and ginger root & slice into squares.  Take off stems from basil.  Add garlic, ginger, basil, and walnuts to food processor.  Squeeze 1 lemon, add salt, pepper, and about 2 tbspn olive oil.  Blend until smooth.
• Bake fish about 15-20 minutes (until flaky) or grill skin-side down about 10-12 minutes.
• Serve fish with side of pesto & any other side dishes. 

 

Marinated Beet and Heirloom Tomato Salad with Yogurt-Pistachio Dressing 

Source: Charlie Ayers, Executive Chef at Calafia Café and author of Food 2.0  

Serves 10 


INGREDIENTS

 5 pounds golden beets with tops,
 5 pounds red beets with tops,
 Olive oil,
 Kosher salt,
 Fresh ground pepper,
 1 bunch fresh dill,
 4 bunches fresh chives,
 Grain mustard, 
Champagne vinegar,
 1 ½ pounds pistachios,
 2 quarts organic yogurt,
 Onion powder,
 Ground cumin,
 10 pounds green heirloom tomatoes


PREPARATION

·      Preheat oven to 375 degrees. Wash beets, remove tops; wash, dry and reserve for later. Rub oil, salt and pepper on the beets, place on a sheet pan and bake for 45 - 60 minutes. Remove from the oven when you can pierce the beet with a toothpick. Set aside and allow to cool enough to easily peel. 


·      Meanwhile make a marinade with the chives, dill, grain mustard, champagne vinegar and olive oil. Peel the beets and dice into medium cubes. Mix beet greens along with diced beets with marinade and allow to rest; over night is best, however a couple hours will do.


·      Toast the pistachios lightly, allow to cool, reserve some for garnish, and add the rest to a food processor.  Add in yogurt, onion powder, cumin, kosher salt and fresh ground pepper. Blend until pistachio-yogurt mixture is smooth. Refrigerate until ready to use.
 

• Slice the tomatoes. Add a small amount of pistachio-yogurt dressing on top of each tomato slice, followed by the marinated beet salad. garnish with toasted pistachios.

Fire Roasted Eggplant Soup

Source: Chef Sondra Bernstein, The Girl and The Fig.

Serves 6


INGREDIENTS:

Eggplant 
2 pounds Japanese eggplant, cut lengthwise, ends cut off, 
3 tablespoons blended olive oil,
1 tablespoon balsamic vinegar,
 salt & black pepper,
2 medium yellow onions, sliced thin
1 tablespoon butter,
 1 quart Chicken Stock, 
2 tablespoons lemon juice,
 2 tablespoons Dijon mustard, 
crème fraiche for garnish, ¼ cup roasted red peppers, sliced, for garnish



PREPARATION



For the eggplant

·      Toss the eggplant gently with 2 tablespoons oil, balsamic vinegar, salt & pepper in a stainless steel bowl. Char the eggplant on a grill, turning to char evenly. Set the eggplant aside.


·      Heat the remaining oil & butter over medium heat in a large pot and sauté onions until translucent. Chop the eggplant and add to onions. Cover with the chicken stock. Bring to a boil, cover, reduce and simmer for 30 minutes.


·      Puree the soup mixture in a blender. Add the lemon juice and Dijon mustard. Adjust seasoning with salt & pepper. Ladle soup into bowls. Garnish with crème fraiche & roasted red pepper slices.

For the peppers

·      Roast the peppers on all sides on a grill or under a broiler until skin is well charred. Put in container cover with plastic wrap. Refrigerate until cool. Peel and seed the peppers. Slice lengthwise. Toss with olive oil and refrigerate until needed.

Cedar-Planked Salmon with Maple Glaze

Source: Thy Tran, CUESA. 

Serves 4


INGREDIENTS

 Cedar or alder wood plank (1-inch thick), soaked in water for at least 1 hour,
 Fennel sprigs, dill greens or whole scallions,
1 ½ pounds center-cut salmon, with skin on, Kosher or sea salt,
 Freshly ground pepper,
 2 tablespoons organic maple syrup,
1 teaspoon Dijon mustard


PREPARATION

·      Preheat oven to 350 degrees. Line the wood plank with an even layer of the fresh herbs.


·      Sprinkle the salmon generously with salt and pepper. In a small bowl, stir together the maple syrup and the mustard until blended; brush on the fish.


·      Arrange the salmon skin-side down on the prepared plank. Place the plank on a large baking sheet (or, alternatively, line the oven shelf with a sheet of aluminum foil) to catch any cooking juices.


• Roast until the center flakes with the tip of a paring knife but still retains a touch of pink translucence, or about 8 minutes for every inch of thickness of the salmon.
• Serve w/ a rice pilaf.

Happy Fall!!