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                                                                           Floor Plan

A FUN & HUMOROUS TRIBUTE IN IMAGES TO ALL THE GREAT DADS ON FATHERS DAY!

HAPPY FATHER'S DAY!

VEGETABLE GARDENS: How to grow your own veggies, and the best recipes for each

by Joanne Camas

INTRODUCTION

Why Grow Your Own?

As a cook, nurturing your own vegetables is the perfect way to seize control over your ingredients. And "victory gardens" (also known as "war gardens" since they popped up during World Wars I and II to reduce pressure on food supplies) couldn't be timelier: Spring and summer are planting season, do-it-yourself projects can save money, and you don't have to be a gourmet eater to recognize the advantages of using local and seasonal ingredients.

Gardening is trendy too: Nearly 43 million U.S. households are planning to grow their own produce this year, which is up 19 percent from 2008, according to the National Gardening Association. Even Michelle Obama is into it; she has become the first First Lady to maintain a veggie garden since Eleanor Roosevelt.

Yes, there will be some down-and-dirty moments. But the pros far outweigh the cons. For example: You'll always have fresh, tasty, nutritious food on hand. You will know that your food has not been sprayed with chemicals. Your diet may improve now that you have healthier options at your fingertips. Flavors will taste better, brighter. You'll save money in the long run.

BEFORE YOU BEGIN

Q&A WITH Renee Shepherd, owner of Renee's Garden(http://www.reneesgarden.com/)

answering common beginner questions about vegetable gardens.

You don't need a lot of space to grow some vegetables like tomatoes.

What's the best way to start a vegetable garden?
Renee Shepherd: The best way is to start small, with perhaps fresh salad greens and herbs. Grow mixed baby lettuce, chives, parsley, and dill. Then, as you learn more, you can expand into other vegetables. Don't be afraid to experiment—even if everything doesn't work out, you'll learn from your mistakes.

Do I need a lot of space?
RS: Absolutely not. You can use containers on your fire escape or deck if you don't have a backyard to dedicate to growing vegetables. Some types of vegetables are even developed specifically for growing in containers: There are compact varieties of delicious tomatoes, little sweet peppers, tender baby lettuce, crunchy cucumbers, and handsome golden chard that will reward you with beautiful plants and abundant harvests you can plan meals around.

What are some easy vegetables to grow?
RS: Some of the easiest are lettuce, beans, cucumbers, squash, radishes, scallions, chard, and herbs such as cilantro, parsley, and chives. All of these can be grown directly in your garden from seed. (Check out Epicurious's guide to growing a windowsill herb garden. http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/herbgarden

What's the difference between starting vegetables from seed and buying those flats of seedlings that I've seen at the nursery?

RS: The cheapest and easiest option is starting them from seed. For most plants, you just sow the seeds in your garden in the early spring. A packet of seeds costs around $2.70 to $3.70, which is much cheaper than the flats of plants (shallow trays) or mini-planters sold in nurseries later in the spring. But if you live in a cooler, temperate climate, you won't be able to plant tropical plants like tomatoes and eggplant until late spring, which won't give them a long enough growing season to bear fruit. To get around this problem, you can either start the seeds indoors in the early spring and then transplant them outside once it gets warmer, or buy seedlings in late spring.

 When is the best time of year to plant?
RS: Although it's tempting to rush out into the garden and plant those veggies when the sun is shining and the frost has gone, be patient. Plants will thrive when the soil has warmed through and the night temperature doesn't fall below 50 degrees Fahrenheit. Find more about growing zones and frost dates:

http://www.usna.usda.gov/Hardzone/ushzmap.html.

How do I prepare the soil before planting?
RS: The best way is to work several inches of organic material into your garden soil to improve its balance, texture, and water-holding capacity. Use aged manure, rotted leaves, peat moss, compost (the most effective option) or whatever's available. Good soil is essential to having a productive garden. For information about compost and pH levels, go to: http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/veggiegardentips

How much watering will I need to do?
RS: It is not possible to say how much to water vegetables as there are too many different kinds of climates all over the country. Ideally, one keeps the soil evenly moist but not soggy. Mulching plants to conserve moisture is a good strategy in areas that are dry and hot. In areas with low summer rain, drip irrigation is a good solution. Generally, if you put your finger in the soil and it feels dry up to your first knuckle, watering is in order. Plants growing in containers will need more water as they dry out more quickly.

Mulching: http://en.wikipedia.org/wiki/Mulch

Drip Irrigation:http://en.wikipedia.org/wiki/Drip_irrigation

How do I know when my vegetables are ready to harvest?
RS: Use all your senses: Tap and smell melons, pull back corn husks to check the appearance of the kernels, and open a pod to look for perfectly plump peas. As with other aspects of gardening, recognizing perfect ripeness is more an art than a science, so don't be afraid to make mistakes—That's how you'll learn. One thing to remember: Generally, vegetables are best harvested in the cool morning hours, before they've lost moisture in the midday heat. This will help them stay crisp and keep longer.

Where can I learn about garden design?
RS: There are tons of resources on the Web. Renee's Garden's kitchen garden planning guide (http://www.reneesgarden.com/hm-gardnr/resource/short-season-garden.pdf) comes with suggested layouts and a list of the best time to plant each type of vegetable. You can also sign up at GrowVeg.com and plan your garden using its software (http://www.growveg.com/Default.aspx). The site offers a 30-day free trial; an annual subscription is $25. Little House in the Suburbs offers a cool downloadable guide(http://littlehouseinthesuburbs.com/2009/01/free-download-2009-spring-garden.html) you can customize and print out to show planting times for your area.

Read More 
http://www.epicurious.com/articlesguides/seasonalcooking/farmtotable/veggiegarden

7 TIPS FOR STARTING YOUR OWN VEGETABLE GARDEN

by J.D. Roth
Tip#1: Plan in advance

Plan your garden in the winter to ensure summer success. Decide what you’d like to grow. How much space can you devote to the project? How much time are you willing to spend? Answering these questions will help you to determine your priorities.

For those with small spaces (or small ambitions), a container garden is an excellent choice. Containers can also supplement a traditional garden, providing a handy pot of herbs just outside the kitchen door, an experimental area for kids to grow their own produce, and allowing tender plants to be moved according to the season. 

Herbs grown from left-over seeds

Others might consider building a raised bed to use for square-foot gardening.  Square-foot gardening allows you to maximize food production in a minimum of space.

Tip#2: Start small
When planning your garden, it’s better to start too small than to start too large. Please read that sentence again. In order to enjoy your garden, you must be able to control it. Don’t get too ambitious. It’s better to start small and to expand a little every year.

Tip#3: Choose productive plants
Some plants are more productive than others.

If you want a rewarding, productive garden, do some research to find out what grows well in your area. In the U.S., one excellent resource is your state’s extension office. Here’s the Oregon State Extension Service gardening site, for example.

Tip #4: Share with others
When you buy a packet of seeds, you generally receive more than you need. It’s fun (and frugal) to split the costs with others. Have your group of gardening buddies, negotiating who will share seeds with whom.

You can also share equipment with the neighbors. Careful borrowing and lending helps keep everybody’s costs down.

Tip #5: Buy quality tools
When you buy tools, it pays to purchase quality. Remember: thrift and frugality are about obtaining value for your dollar — not just paying the cheapest price.

Tip #6: Read up on the subject
Your public library will have many books on the subject, some tailored to your location. There are also many excellent web sites that can help you get started. Here are some useful resources:

Books

• The Vegetable Gardener’s Bible by Edward C. Smith
• Square-Foot Gardening by Mel Bartholomew — highly recommended
• Crops in Pots by Bob Purnell
• The Bountiful Container by Rose Marie Nichols McGee and Maggie Stuckey — another great book
• Growing Vegetables West of the Cascades by Steve Solomon — for those in the Pacific Northwest

Websites

• You Grow Girl, a blog about gardening
• GardenWeb, “the internet’s garden and home community”
• Garden Guides: Guide to container gardening
• Journey to Forever: Building a square-foot garden This is an excellent tutorial!
• Kitchen Gardeners International

Suppliers

• Gardens Alive!, for “environmentally responsible products that work” — this is where we buy our fertilizer
• Territorial Seed Company — this is where we buy most of our seeds
• Totally Tomatoes — this is where we buy our tomato seeds

Past articles at GRS

• Gardening 101: Plan today for summer success
• The year-long GRS project: How much does a garden really save?
• An introduction to square-foot gardening
• Gardening in small spaces

Tip #7: Have fun!
Most importantly, have fun. Don’t make gardening into more work than it needs to be. Your garden doesn’t need to be perfect. It’s great if you’re able to achieve a substantial return on your investment, but it’s also okay if you lose a little money. (You don’t want to lose a lot of money, though — then you’re caught in the predicament of the American farmer.)

Pick a favorite fruit or vegetable, plant a few seeds, and have fun watching them grow to maturity. Make it a family thing.

http://www.getrichslowly.org/blog/2009/01/11/7-tips-for-starting-your-own-vegetable-garden/

BEST ALL DAY ENERGY FOODS

Put the energy drink down and keep your engine revved throughout the day by filling up on our picks for the best energy-packed whole foods.

By: Karen Ansel, RD

Foods for Energy

If you have to drag yourself through the day, it’s easy to think popping a supplement or chugging an energy drink can help recharge your battery. Not so fast. All-day energy doesn’t come from a pill or a concoction in a can. It comes from real food, which is packed with nature’s secret stash of natural revitalizers such as complex carbs, protein, and fiber. Stock up on these 12 superfoods and watch your energy rebound.

Photo: Becky Luigart-Stayner

Melons

Melons such as cantaloupe, honeydew, and watermelon aren’t just bursting with energizing vitamins and minerals. With 90 percent of their weight coming from water, they fight fatigue by keeping you hydrated. That’s good news according to a 2012 Journal of Nutrition study, which found that even mild dehydration can sap your energy and mood. Pick up a cup of diced cantaloupe or watermelon on your way to work for a hydrating midmorning snack or prepare a melon-packed salad to pack for lunches.

Photo: Randy Mayor

Icelandic Yogurt

This thick, creamy concoction, also known as skyr, is giving Greek yogurt some stiff competition. Like Greek yogurt, skyr is made with three times the milk of most traditional yogurts and then carefully strained to remove excess liquid. The result: a rich, velvety creation that boasts 14 grams of slowly-digested protein per 5.3 ounce container. The main difference between Icelandic and Greek yogurts is their fat content. While Greek may or may not contain fat, Icelandic yogurt is only made with non-fat milk, so it’s guaranteed to be fat free. If you can’t find Icelandic yogurt to use in this recipe, opt for fat-free Greek yogurt.

Photo: Randy Mayor

Polenta

Made from cornmeal, this Northern Italian staple is loaded with complex carbs. Unlike simple carbohydrates from highly-processed grains, complex carbs are broken down slowly so they keep your blood sugar on an even keel, providing a sustained energy release that lasts for hours. Plus, polenta couldn’t be easier to make with quick-cooking varieties ready in as little as 10 minutes. Simply stir it into boiling water, broth, or milk and serve. For a comforting whole grain start to your day, fold in dried tart cherries or chopped dried apricots. Or, prepare as a quick-fix dinner topped with marinara sauce instead of your usual pasta.

Photo: Randy Mayor

Farmer’s Cheese

A 2011 Cambridge University study finds that protein-rich foods can help you stay awake and alert, making them the perfect way to start your day. But aside from eggs, milk, or yogurt, protein at breakfast can be hard to come by. Ditch the fat-filled cream cheese, butter, or margarine and pump up the protein in your morning meal with farmer’s cheese. Farmer’s cheese presses cheese curds that have been separated from the liquid, whey, until it is almost dry giving it a texture similar to but slightly drier than ricotta. It can be made from the milk of goats, sheep, or cows. Two tablespoons deliver 4 grams of high-quality protein for only 40 calories and 2 1/2 grams of fat. Chevre, made from goat’s milk, and Mexican queso blanco are two examples of farmer's cheese.

Photo: William Dickey

Walnuts

Walnuts are one of nature’s few sources of melatonin, a hormone that our bodies naturally produce in the evening after the sun goes down. Melatonin helps regulate your body clock and makes you sleepy. And when you sleep more soundly you have more get-up-and-go during the day. But as we age, our bodies produce less and less of it. If you’re not ready to go the supplement route, walnuts are a smart nighttime snack. For a double dose, mix a small handful with some tart dried cherries, another melatonin-rich food. Walnuts also make a great topping to a fresh salad or sprinkled over a fruit smoothie.

Photo: Jan Smith

Coffee

If you can’t make it through the day without an extra cup of Joe, don’t sweat it. Studies show that coffee can help reduce your risk of depression, a huge energy buster. When researchers at Harvard School of Public Health and Columbia University tracked the coffee consumption of over 50,000 women, they found that those who sipped two to three cups of caffeinated coffee a day were 15 percent less likely to suffer from depression than those who downed less than one cup per week. Women who drank four cups a day fared even better, slashing their risk of the blues by 20 percent. If a fancy coffee drink topped with whipped cream is tempting, make your own and save a few calories and pennies along the way.

Photo: Randy Mayor

Green Tea

Not a coffee drinker? Try green tea. It’s rich in L-theanine, an amino acid that makes you feel alert and invigorated without the jitters that some people get from coffee. L-theanine may also protect against energy-robbing illnesses like the common cold or the flu according to a 2007 Journal of the American College of Nutrition study. When volunteers took a green tea supplement twice daily for three months they were 23 percent less likely to be sidelined by either of these illnesses for more than two days.

Photo: John Autry

Crab

This crustacean isn’t just a tasty source of superlean protein, it’s also packed with vitamin B12, which balances mood and fights fatigue. B12 also keeps red blood cells healthy so they can ferry oxygen to our brains, helping us think clearly and stay energized. B12 is only found naturally in animal foods like meat, chicken, and fish, so it might be easy to fall behind on daily needs. Consider crab as an efficient (and delicious) source: One tiny 3-ounce serving dishes up nearly a third of the B12 you need each day for only 71 calories and less than a gram of fat. Buy it canned for a speedy addition to salads, risotto, and pasta or splurge on fresh lump crabmeat for company-worthy crab cakes.

Photo: Randy Mayor

Brown Rice

Brown rice isn’t just packed with complex carbs. It’s a top source of magnesium, too. That’s good news since research from the USDA’s Agricultural Research Service finds that low magnesium levels can hinder your body’s energy metabolism. If you work out, it’s even more important as a diet low in magnesium can zap the quality of your workout, causing you to tire more easily. Just 1 cup of cooked brown rice delivers more than a quarter of the magnesium women require in a day and a fifth the amount that men need.

Photo: John Autry

Edamame

Eating a balanced snack every 3 to 4 hours prevents dips in blood sugar that leave you lethargic and listless. Edamame could be one of the smartest picks of all. Not only is it perfectly balanced with slowly digested fiber, complex carbs, and healthy fat, it packs a whopping 16 grams of protein per cup for less than 200 calories. Plus, it’s rich in magnesium and B vitamins that our bodies need to convert carbohydrates into energy. Make your own snack packs by parceling cup-sized portions of frozen edamame into baggies. They’ll defrost just in time for a late morning nosh. In this recipe, we’re upped the energy-factor in traditional succotash with the addition of vibrant green edamame.


Photo: Randy Mayor

Whole-Grain Cereal and Low-Fat Milk

Whole-grain cereal and low-fat milk is the ideal way to start your day on all cylinders or to refuel after a workout. Not only does it serve up an energizing mix of protein, fiber, and slowly-digested complex carbs, it’s ready in less than a minute. For even more muscle, choose a cereal that’s been fortified with iron, a mineral we need to form hemoglobin, which delivers oxygen throughout our bodies. And don’t forget to add in some sliced strawberries. Their vitamin C will help you absorb even more of your cereal’s iron.

Photo: John Autry

Lentils

With the perfect combo of slowly digested protein, complex carbohydrates, and fiber, these little legumes could be the ideal energy food. Just one half cup of cooked lentils provides more protein than an egg and more than a quarter of your daily dose of fiber for only 115 calories and practically zero fat. Because they don’t require soaking, you can cook them in a fraction of the time it takes to make beans. Use them to beef up protein in salads, soups, and veggie burgers.


http://www.cookinglight.com/eating-smart/nutrition-101/foods-for-energy-00412000075711/