Eating Local « feedyourroots

Eating Local

Eating Well is Sometimes a Group Effort

Friday, August 5th, 2011

Making changes – big and small – to diet and lifestyle is tough. I’ll be the first to admit it.

It can be difficult for many reasons, but I think one of the most common is the potential impact a healthier way of living can have on said individual’s social life. Concerns of isolation, relapse and judgment are very real.

It took quite a few months for me to be comfortable in public with my dietary restrictions. I remember how guilty I felt asking my waiter about ingredients in a dish I wanted to order, or placing an order but with a bunch of substitutes so that by the end of the order the dish barely resembled the original item on the menu. Picture the famous restaurant scene from “When Harry Met Sally”, but worse. Yea, that was me. And I hated it. I went on dates and was so worried my date would think I “high maintenance” and had “food issues” so I ordered food that I knew was going to make me sick. Because the real me was easy going and orders a dish as-is off the menu. The real me wasn’t obsessed with weight or body image. This “other girl” wasn’t the real me.

A close friend of mine also had medical issues that required her to have somewhat similar dietary restrictions. She helped me feel more comfortable with eating in restaurants, talking about my dietary restrictions and most importantly, accepting my new reality. Thanks, Jules.

For many of you, my experience is extreme. I get that.

What I hear a lot from my clients, friends and family members is that they want to make a change but are worried about two things more than anything else; (1) the social implications and (2) the time it takes to prepare a healthy meal for themselves and their family.

My suggestion – ask your friends if they would be interested in a weekly recipe swap and/or alternate hosting a weeknight dinner each week. This way you get at least one night off of menu planning, preparing and cooking OR you’re just making double the amount you’d be making anyway. Your friends come over for dinner on the designated night or you go there. Agree ahead of time that dinner is casual, with a focus on eating whole nutrient-dense foods and catching-up with friends. There’s no need to pull out the fine china or prepare a three-course meal.

I am lucky enough to have friends like this in Cincinnati. We alternate one dinner each week. I get to try new recipes I might not have come up with on my own an so do they. Last night was my turn to host.

I kept things really simple – sautéed kale and onions, a stir-fry of quinoa, onions, peppers, cauliflower, carrots, tomatoes and black beans with a ginger teriyaki sauce and baked patty pan squash.

I saw the patty pan squash at the farmer’s market earlier that week and wasn’t quite sure what to do with it. It was the first time I’d even heard of a “patty pan squash”. The woman who sold it to me said it’s great in the oven with some butter and parmesan cheese. Well, that wasn’t going to work well for my dinner guests or me so this is what I did instead.

Ingredients:

1 summer squash – cut into half inch slices

cumin – to taste

pepper – to taste

nutritional yeast – to taste

extra virgin olive oil – enough to lightly coat each side of the squash slices

Directions:

Preheat oven to 350 degrees.

Spray or lightly coat olive oil on each slice of squash (both sides) and place onto bottom of baking dish. Squash may overlap slightly.

Sprinkle cumin and pepper.

Lightly coat with nutritional yeast.

Bake until slices are tender – about 15 minutes.

I was a little skeptical at first, since nutritional yeast doesn’t melt like cheese, but the reviews were very positive so I will definitely be making it again this summer.

So last night not only was I able to socialize, but I also had a healthy home cooked stress-free meal! Win, win all around.

Posted in Baking, Cincinnati, Community, Eating Local, Entertaining, Frugal Living, Health Coaching, Quick & Easy, Recipes, Self Care, Stress, Summer, Ulcerative Colitis, Vegetarian / Vegan | 1 Comment »

Blackberry Oat Bars

Monday, August 1st, 2011

I know. I know. This picture isn’t exactly salivating-worthy. Let me explain.

I originally saw a recipe for blueberry oat bars on this website and wanted to give it a try – with a few modifications based on what I already had and what I had access to. However, I accidentally forgot to add the applesauce and water to the crust, but by the time I realized my error the layers had already been made. Instead of throwing everything away and starting over I decided to peel off the layers and save what I could. I purchased the blackberries at the farmer’s market the day before for the sole reason of making this recipe (there weren’t any blueberries available) and didn’t have a back-up supply on hand. So I added the water and applesauce and put everything back into the baking dish according to the recipe’s directions.

So while this outcome you see pictured above is not as aesthetically pleasing as it could be and the layers are not distinct, you can’t tell at all by the taste.

These bars are sweet enough for dessert, but light enough to compliment the summer heat. Personally, I love chocolate desserts year-round, but some of my friends prefer fruity desserts and I think this will make the perfect go-to recipe next time I’m dining with these folks.

I thought about waiting to share the recipe with y’all until I could make the bars correctly the first time around, but decided against it. I’m not a professional chef and don’t pretend to be one. Sometimes I mess up and my meals don’t always look pretty. But I use real ingredients and that is more important to me than what it looks like.

There was a time when I would have, without a doubt, thrown everything out and started over so that everything would look perfect for my readers. Perspective is a powerful thing and can completely change the way we deal with stress and expectations. I had 2 options once I realized my mistake. (1) I could have gotten upset and frustrated that I screwed up these oat bars. My entire day could have been ruined. A little bit of a drama-queen-like example, but I’m sure we all know people like this on some level. Instead of a baking mishap, may be it’s getting stuck in traffic, arriving late to a meeting, bad weather on a special day, you get the idea. (2) Or – I could say “Oh well. They still taste good.”

We’re only human. And sometimes stuff happens.

What really matters is how we handle it.

Ingredients:

Filling:

1 pint blackberries

5 tablespoons agave nectar or honey

¼ cup water

½ teaspoon vanilla

3 tablespoons cornmeal

“Crust”

3 cups rolled oats (not the instant variety)

1 teaspoon cinnamon

1.5 teaspoons baking powder

¼ teaspoon salt

1 cup unsweetened organic applesauce

6 tablespoons water

2 tablespoons agave nectar or honey

Instructions:

Preheat oven to 375 degrees. Grease an 8×8 inch baking dish.

In small saucepan combine blackberries, agave nectar and ¼ cup water. Bring to a boil over medium-high heat.

When it is boiling, add vanilla and cornmeal. Stir as mixture boils and thickens. Remove from heat and set aside.

Put 1.5 cups of rolled oats into blender and grind to a fine powder. Pour into medium-sized mixing bowl.

Add 1.5 cups of rolled oats, cinnamon, baking powder and salt. Mix.

Add applesauce, agave and water. Mix well.

Spread half of the crust batter into the greased pan – smoothing to cover the bottom of the pan.

Spoon the blackberry filling over the batter and cover the filling with the remaining crust mixture.

Bake for 30 minutes or until the top is lightly browned. Allow to cool before cutting into bars.

*** Store somewhere cool – like your refrigerator – to extend “shelf life”.

Posted in Baking, Desserts, Eating Local, Entertaining, Health Coaching, Stress, Summer, Vegetarian / Vegan | 1 Comment »

My Sunday Morning Ritual

Sunday, July 3rd, 2011

Ryan and I just hit our four-month anniversary as Cincinnati residents. I have to admit that the time has really flown and I am much happier here than I originally anticipated. It just goes to show you – some things are never what you expect them to be.

Since the farmer’s markets have opened for the season Ryan and I have fallen into a very comfortable pattern on Sunday mornings. We head over to the Hyde Park farmer’s market, which on a Sunday morning takes less than 10 minutes and usually arrive shortly after it opens. Although there is a good selection and wide variety of vendors, the market doesn’t take too long to walk through and by now we’re familiar with the general landscape and know which vendors we like to go to for each item on our list.

We’re home a little after 10 and whip up breakfast, using some of the local goodies we brought home in our reusable grocery bags.

Today we made omelets with eggs, garlic scapes and onions from the farmer’s markets. Organic red peppers were on sale last week at Kroger so we added that to the mix as well. Adding sautéed dark leafy greens on the side is a great and easy way to kick up the nutrient-density of any meal. Like most of our homemade meals, this breakfast is nothing fancy, but boy was it good. The flavor from the onion and garlic scapes really made the meal.

Do you have a Sunday morning ritual? How do you like to spend your Sundays?

Posted in Breakfast, Cincinnati, Community, Eating Local, Summer | 1 Comment »

Baking first thing in the morning? Sure, why not.

Tuesday, June 21st, 2011

Life has been busy, especially since I moved to Cincinnati in March, but the last few weeks have felt really cranked up. I’m definitely not complaining – these are all exceptionally happy circumstances. I am almost done with the semester – my very last semester before my certification exams and the completion of my Master’s degree in Nutrition (wahoo!). But that means projects, papers, studying and finals. My mom was in town for a few days to help me with some projects in the new home and to go wedding dress shopping (happy to say that I finally found a dress!). So you get the idea. Busy. Busy.

I picked up a few zucchinis at the farmer’s market with the intention of making zucchini bread, but by the end of each day it never managed to happen. On top of all my other responsibilities sometimes the “nice to do’s” like zucchini bread easily get tossed onto the to-do list for the next day, then the next day… Am I alone here?

Well I finally had enough, plus I was getting worried that the zucchini was going to go bad soon, so this morning as soon as I woke up I headed to the kitchen and took care of business. It only took 15 minutes to prepare and then it was in the oven. Yes, working from home has its advantages, but even if I was heading out to an office I could have showered and put myself together in the amount of time the zucchini needed to bake and pop it out of the oven on my way out.

Baking in the morning may seem a little unconventional, but hey, now I have some yummy bread made with real ingredients to enjoy and I didn’t waste any food.

Here’s the recipe.

Ingredients:

1 cup almond flour

3 cups rolled oats, processed in blender to create flour consistency

1 large zucchini, grated with skin intact

1 cup honey

1 teaspoon baking powder

1/2 teaspoon arrowroot powder

2 teaspoons cinnamon

2 teaspoons vanilla extract

Directions:

Preheat oven to 350 degrees

Grease bread pan

Combine dry ingredients in bowl and mix well

Add honey and mix with spoon until ingredients are completely blended

Pour batter into bread pan

Bake for approximately 50 minutes or until top is golden brown and inside is fully cooked (stick a toothpick to test)

Allow to cool completely before slicing and serving

Posted in Baking, Cincinnati, Eating Local, Spring, Vegetarian / Vegan, Wheat Free | No Comments »

My first trip to the Farmer’s Market in Cincinnati

Sunday, June 19th, 2011

In mid-April the farmer’s markets opened in Asheville, NC. In case you hadn’t heard, Asheville is notorious for their cuisines and sustainable lifestyle. Needless to say, I was spoiled rotten in the food department when I lived there for two and a half years. As much as I love Cincinnati and have been enjoying this new adventure, I miss the food in Asheville – the grocery stores, restaurants and farmer’s markets…unbelievable and so affordable! Talk about a win-win!

Anyways, imagine my surprise when I learned that the farmer’s market closest to my new home wasn’t scheduled to open until mid June! Spring is the best season to eat seasonally, in my opinion anyway, so I am thrilled that the market is finally open.

A trip to the Hyde Park Farmer’s Market makes for a really wonderful Sunday morning. From speaking to the vendors I learned that this is the first year the market is in the Hyde Park square – previously the market took place in a nearby parking lot. So it’s a good sign that this market is growing. Yea Cincinnati!

The market is small enough that you can walk through it fairly quickly, but large enough that you have enough options of local vegetables. There are a few booths for baked goods, one booth for coffee, another booth for crepes and waffles, kumbucha and other fermented goodies, and lots of vegetables.

At the market I was introduced to garlic scapes, which are part of garlic plants. Garlic grows underground and the bulb starts out soft. When it gets harder, this is the garlic that we recognize in the grocery stores. A shoot pokes through the ground, which is long, green, thin and curls. As growth continues, the scape hardens and transforms from green to the white color of a garlic peel. Here is some more information if you are curious.

The flavor is incredible. It’s not as sharp as garlic, and has a softer but richer garlic flavor. We cut them up and put them in a stir-fry with other local veggies from the market and it was delicious. The farmer had a sample of garlic scapes on display with sautéed onions, olive oil and balsamic vinegar, which I imagine tasted pretty awesome.

If you’ve tried this delicious vegetable before and know what I’m talking about, I would love to hear about your experience.

Here are some other goodies that we got at the farmers market. Do you see the dirt on the lettuce and how different the eggs look from what you find in your grocery store?

Shopping for food in a farmer’s market is such a different experience from the grocery store. I love farmer’s markets for many reasons, but one of the most important reasons is that I have learned how to reconnect with my food – I am reminded of how many hands are involved in this process and I am grateful.

Posted in Cincinnati, Community, Eating Local, Meat, Spring | 2 Comments »

My number one secret to living a healthier life.

Monday, February 21st, 2011

Here’s a riddle to start off your week. What latest health craze claims to be fat-free, cholesterol-free, low-calorie, super-hydrating, naturally rich in electrolytes and the perfect post-workout beverage? Answer: coconut water – the clear juice stored inside young, green coconuts. Ever try it? I’ll admit that I like the taste, although others might argue that it’s a taste that is acquired. It’s pretty sweet and I’m completely guilty of having a soft spot for sweet flavors. But man is it expensive.

The US industry for coconut water has gone from zero to $35 million within five years. I think it’s safe to say that there’s a marketing department somewhere out there that has been very hard at work. Rich in potassium, part of the marketing behind coconut water is that it is the perfect product to replenish the potassium you lose in sweat during a strenuous workout. While this is true, you also lose more sodium than potassium in sweat, and this also needs to be replenished. Please keep in mind that we are talking about strenuous exercise and serious sweat – not just a “glow”, as my mom likes to call dew-like sweat that doesn’t drip or darken the color of your clothes.

Fruits and vegetables are excellent sources of potassium, especially bananas, potatoes, plums, tomatoes, spinach, almonds and sunflower seeds. These foods are a heck of a lot cheaper than prepackaged coconut water too. Plus, unless you’re living in the tropics (and if you are, then you are one lucky duck on this cold February day), fruits and vegetables are going to be fresher closer to your home and depending on the season, a lot more eco-friendly.

In my opinion, coconut water is a reasonably good product because it is natural (check the label, some brands are adding sugar) and doesn’t have the additives found in some other sports drinks – but only if you enjoy the taste and it fits into your budget. There is no substitute for real food and clean water, and while you’re getting sufficient amounts of potassium in coconut water, you are getting so much more out of fruits and vegetables – like phytonutrients, vitamins and minerals – in addition to potassium.

I remember when I first saw coconut water on the shelves – there was only one brand and one flavor. Today, more brands and more flavors. Here is the ingredient list for the Zico pomberry (berry and pomegranate).

Ingredients: 100 percent natural coconut water from concentrate, natural flavors, citric acid

While I’m not sure what “natural flavors” really entails, it is probably safe to say that it’s better than aspartame in soda, for example. As for the citric acid, it can ruin your tooth enamel and lead to decay. I’m not sure why that had to be added.

So I guess what I’m trying to say is that if there is one secret (and it’s really no secret at all) I had to share about eating healthy and living well, I would sum it up in one word: “awareness”. Just take responsibility for what you’re putting into and onto your body. Eat meat or don’t eat meat – there isn’t one right answer for everyone, but take the time to learn about where your meat is coming from, how the animal is treated before it’s slaughtered, if it is pumped up with hormones and antibiotics or grass-fed and permitted to roam the pastures the way Mother Nature intended. It makes a difference.

The way I see it, if you know what you’re really eating, where it comes from and how it makes your body and mind feel, then it becomes a whole lot easier to make better choices. Coconut water can be great, but don’t let commercials and advertisements tell you what you should be consuming. Lets start with taking responsibility for what we are doing to ourselves, and it all starts with becoming more aware.

Posted in Eating Local, Health Coaching, Meat | No Comments »

Chicken Stock and Gumbo

Friday, January 14th, 2011

Asheville got a lot of snow this week so I have spent my fair share of time bundled up with a cup of tea. I like to keep warm from the inside out so I was happy when I came up with this gumbo recipe to help me do just that. I used some of the chicken stock that I made from the bones of my whole chicken. This was actually the first time I ever made chicken stock; another thing that always seemed daunting and pretentious to me, and really isn’t. Why do simple things sometimes feel intimidating?

“They” say chicken soup is the Jewish penicillin. At least it was in my house, and I don’t think I’m alone here. Turns out, there actually is a rational explanation for this nickname. Poultry fat contains palmitoleic acid, a monousaturated fatty acid believed to boost our immune system.

So why don’t we eat poultry fat for every meal? Eating meat, including chicken (yes folks, chicken is meat), used to be a luxury – something consumed on special occasions. Today, modern breeding methods have made meat cheap to produce and the quality is not the same. I could go on and on about the importance of the quality of animal protein, but I think I will save the “meat or no meat” debate for another time. In the meantime, stay warm and enjoy this gumbo!

Chicken Stock: (for vegetable broth, just leave out the bones)

Ingredients:

Leftover bones from whole chicken

10 cups water

2 carrots

1 onion, peeled and halved

2 or 3 celery stalk

3 or 4 garlic cloves, halved

1 whole leek, split in half and rinsed

1 tablespoon apple cider vinegar (helps extract calcium from bones)

A few black peppercorns

A few sprigs of parsley

1 or 2 bay leaves

3 stalks of kale

Directions:

Put chicken in a large pot and add the water.

Bring water to a boil and turn the heat down so the broth is barely simmering.

To keep the broth clear, do not let it boil again. The fat and liquid may emulsify, which will turn the stock cloudy and greasy.

Add vegetables and herbs and simmer for 3 to 4 hours.

Turn off the heat and let the stock cool before straining.

The stock will keep covered in the refrigerator for 1 week or several months in the freezer.

Gumbo:

Ingredients:

2 tablespoons white vinegar

1 large onion, thickly chopped

4 stalks celery, chopped

1 green pepper, thickly chopped

5 cloves garlic, finely chopped

2 teaspoons dried thyme

1 teaspoon dried oregano

2 teaspoons Mrs. Dash

1 cup chopped canned tomatoes with juice

5 cups chicken or vegetable broth

1 can black beans, strained and rinsed

5 or 6 kale stalks, chopped

1 pound fresh sausage rolled into 1-inch balls (optional) I used local andouille chicken sausage for a little kick.

10 medium shrimp, tails removed and chopped into ½ inch chunks (optional)

¼ teaspoon cayenne pepper (optional)

1 cup brown rice pasta, cooked (optional)

Directions:

In large pot, drizzle grape seed oil and add onions, garlic, and green pepper.

Sauté until wilted, but not browned on medium heat. Add spices, broth and diced tomatoes.

Lower heat and cook for 30 minutes.

While the broth is cooking, use separate pan to cook meatball sausages. You can transfer them once they are cooked or add them separately to individual bowls.

Add the shrimp to the broth. Cover and allow to cook for about 10 minutes.

Add kale. Cook for 10 or until kale is soft and wilted.

Remove from heat and use ladle to serve.

Don’t forget to add a few spoonfuls of brown rice pasta.

Posted in Eating Local, Meat, Nutrients, Winter | No Comments »

Roasting a Whole Chicken

Thursday, January 13th, 2011

The other day I was flipping through a cookbook, In the Green Kitchen, that I picked up at the library. (Side note: if you’re looking for ways to save a few bucks, take advantage of your local library. It’s one of my favorite ways to peruse cookbooks. Books are expensive!) So as I was saying, I was flipping through and saw a very simple recipe for roasted chicken. I thought it looked so easy, may be even too easy. Roasting a whole chicken seems so fancy – surely it must be something that only an experienced chef can or mom-extraordinaire could handle. But really, people have been eating whole chickens for centuries upon centuries so how hard can it be in 2011 with all of our modern technology and fancy kitchen gadgets to cook a bird? I decided to find out.

I don’t eat meat very often. In fact, I can count all the times I have eaten meat in the last year on less than one hand, but when I do eat meat, it’s local and organic; free of antibiotics and artificial hormones. I feel better when I eat plant-based foods, but every now and then I get a craving for meat and I listen to my body.

In the Green Kitchen by Alice Waters is the ideal book for explaining basic cooking techniques that range from washing lettuce (yes, there is a method used by the real professionals) to roasting and carving a chicken. Here is the recipe from In the Green Kitchen. On my quest to expand my culinary skills and step out of my comfort zone, this book has been a great coach.

So to summarize – roasting a whole chicken really is that easy! And just to overstate the obvious – it’s a whole food, people. And economically speaking, this bird was a bargain! The whole bird was just a hair over $9. That is way cheaper than the cost for boneless skinless chicken breast per pound.

Ingredients: (adapted from In the Green Kitchen)

One 3-pound chicken (serves 4-6)

Salt and freshly-ground pepper

3 potatoes, peeled and thickly sliced

2 carrots, peeled and thickly sliced

2 onions, peeled and quartered

2 celery stalks, thickly sliced

4 large shallots, peeled

Fennel, squash, turnips, parsnips

2 bay leaves

3 thyme sprigs

2-3 tablespoons butter

Directions: (adapted from In the Green Kitchen)

Preheat the oven to 375 degrees.

My chicken was prepped at the store, but if yours isn’t, make sure you remove the wishbone. You do this by using a small knife at the top of the breast and scraping along the bone to expose it. Insert the knife and run it along the bone, separating it from the flesh. Use your finger to loosen it and then pull out the wishbone.

Tuck the wing tips back and under the neck.

For even roasting, tie the chicken with a cotton string. The chicken should be on its back with the breasts plumped up and legs tied together.

Season with salt and pepper.

Place the vegetables and herbs together in the bottom of a large pot and season with salt and pepper.

Set the chicken on top, dot with butter and roast uncovered for 45 to 60 minutes. You know the chicken is cooked when the juices run clear, not pink.

Serve family-style with the caramelized vegetables and juices from the pot on a platter and chicken pieces on top.

Carving a Chicken: (adapted from In the Green Kitchen)

Let the chicken sit for 10 minutes before you begin carving.

Cut and remove the strings.

Cut off the legs.

With the chicken on its back, use fingers to push apart the leg and breast. Use a knife to cut through the skin between the leg and breast, following the seam down to the joint.

Cut through the joint to release the ball of the leg bone from the socket.

To remove the breasts, use the knife to follow the rib bones down to the shoulder joint while lifting the breast away from the carcass and cutting through the wing joint.

Posted in Books, Eating Local, Entertaining, Meat, Recipes | No Comments »

Black-Eyed Pea and Collard Stew

Saturday, January 1st, 2011

Over the last two years, since I moved to North Carolina from New York, I have learned a lot about southern living. Sometimes it really feels like a different country down here, but I love it! Just a few weeks ago, my fiancé and I were shopping for Christmas presents for our angel tree child, a 17-year-old boy that enjoys hunting, at Dick’s Sporting Goods. Boy did I learn a lot about camouflage clothing (also known as “camo”), deer calls and pocketknives that day. Woah.

But I digress. Black-eyed peas (the food, not the band) is another example of something that I only heard of back north, but southerners love them down here. There is a tradition of eating black-eyed peas, collard greens and cornbread in the south on New Year’s.

Health, prosperity and good fortune are common wishes and hopes in the New Year. Those of you that are superstitious might want to pay attention. Black-eyed peas swell when they cook, symbolizing prosperity. Collard greens ensure plenty of greenbacks (money) in the new year and the cornbread signifies a wealth of gold.

So for the second time in my life I spent time in the kitchen with black-eyed peas. We’ll see if this year brings prosperity, greenbacks and gold. Any meal loaded with greens, vegetables and legumes is guaranteed to bring easy digestion and good health, that I know for sure.

Happy new year!

Ingredients: (serves 4-6)

1 ½ cups dried black-eyed peas, soaked overnight

3 cups water

1 cup vegetable broth

1 head collard greens, stems removed and chopped

1 onion, chopped

1 head celery, chopped

4 cloves garlic, chopped

14.5 ounces fire roasted diced tomatoes

1 ½ teaspoon oregano

1 teaspoon paprika

¼ teaspoon salt

½ teaspoon pepper

Optional for a little kick:

1/4 teaspoon cayenne

1 tablespoon hot sauce

Directions:

Soak black-eyed peas in water for at least 12 hours, preferably 24 hours. Drain and rinse with cold water.

Combine all ingredients in slow cooker and apply high heat.

Bake until beans are fully cooked, about 8 hours.

Posted in Asheville, Digestion, Eating Local, Holidays, Recipes, Vegetarian / Vegan, Wheat Free, Winter | 1 Comment »

West End Bakery

Monday, December 20th, 2010

Some days call for dining out. Typically, most of my meals are homemade, but when my mom drove 11 hours from my hometown in New York all the way down to Asheville, I thought it would be fun to introduce her to the local bakery around the corner from my house.

With an emphasis on locally grown produce and organic products, the West End Bakery and Café is hardly your traditional bakery. For starters, there are plenty of options for customers avoiding gluten or dairy. Everything is made from scratch and made with the freshest ingredients available.

This local neighborhood spot is perfect for brunch with friends or warming up with a cup of tea and a good book. The bakery has an unpretentious and very relaxed vibe, just like the rest of West Asheville! The staff is friendly and very helpful.

So next time your in West Asheville, check out the local bakery at 757 Haywood Avenue. There is a lot to choose from!

We picked up a gluten free blueberry muffin, a spelt blueberry and almond muffin and a local favorite (and their specialty) – cinnamon buns!

Posted in Asheville, Community, Eating Local | No Comments »

Eating Local

Eating Well is Sometimes a Group Effort

Blackberry Oat Bars

My Sunday Morning Ritual

Baking first thing in the morning? Sure, why not.

My first trip to the Farmer’s Market in Cincinnati

My number one secret to living a healthier life.

Chicken Stock and Gumbo

Roasting a Whole Chicken

Black-Eyed Pea and Collard Stew

West End Bakery

penina bareket

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