Sabtu, 27 Oktober 2018

One Pan Wonders





Sometimes cooking dinner for your family means lots of dirty bowls, pans, and pots, plus time spent washing all of those dishes. But it doesn’t always have to be that way! Below we have gathered some ideas and recipes that strive to only use one pot or pan, hopefully saving you time to instead spend with your family. We’ve divided up the recipes by the type of dish used: Baking sheet, skillet, and Dutch oven.

Skillet
Using a skillet for your one dish meal is probably the easiest of all. Try making a variety of stir fries, which is a dish that involves chopping veggies and possibly meat into similar size pieces and cooking quickly over higher heat. For example, you could cook carrots and broccoli (fresh or frozen) with thin slices of beef and a dash of soy sauce for an Asian inspired meal. Or test out our recipe for Beef and Cabbage. For an Italian spin, make Zucchini and Tomatoes and add ground turkey after step 2 and brown.

Baking sheet
A big baking sheet is like a blank slate for a simple dinner. Have a fajita night by slicing up some peppers and onions, and then chicken into strips. Place onto a baking sheet and toss with oil, salt, and chili powder. Cook in the oven at 400 degrees until chicken is cooked, about 20 minutes. You can even warm your tortillas in the oven by wrapping them in foil and placing next to the baking sheet.

This same idea works with cooking different types of meat cut into smaller pieces with veggies. Try it with pork, green beans, and sweet potatoes, or fish, tomatoes, and squash. Another idea is to make packets on a baking sheet, like these Chicken, Sweet Potato and Carrot Packets.

Dutch oven
A Dutch oven, or large soup pot, is perfect for making filling fall meals, like soups and chilis. Both the recipes for Carrot and Sweet Potato Soup and Lentil, Mushroom, and Swiss Chard Soup involve browning chopped veggies in a pot and then letting it simmer. A great way to make your kitchen smell delicious! Chilis can be even simpler: Brown ground meat with spices (optional), add cans of diced tomatoes, beans, and maybe even corn, then simmer away. Toppings like low fat sour cream, shredded cheese, green onion, and avocado allow your family to personalize each bowl.

Senin, 22 Oktober 2018

Squash – a – Rama!


 

Winter squash is plentiful and affordable this time of the year.  Many roadside farm stands offer a colorful assortment. Some are used as pretty decorations, while others are edible and nutritious.  Inside, a vivid orange or yellow flesh lets us know they are high in vitamin A. Fall and winter squash also benefit from having a much longer shelf life than most fruits and vegetables.  With proper storage, an intact (whole) squash can last up to six months in 50-68 degree room, making storage outside of the refrigerator ideal. Once it has been cut open, cubed squash will keep in the refrigerator for five days.

Safety Tip! Do not be intimidated by their tough exterior.  If a squash seems too tough to peel or cut safely, poke a few holes in it with a fork and place it in the microwave for three minutes.  Allow it to cool and you can peel and cut as needed for soups, bakes, and other recipes. 

Complementary to either sweet or savory autumn dishes, try this Apple Stuffed Acorn Squash
 
Other ways to enjoy:

Slice an acorn squash into wedges and arrange in a baking dish.  Spray lightly in non-stick cooking spray and sprinkle with cinnamon or chili powder and roast at 375 degrees for 40-50 minutes.  Consider cubing and roasting other types of squash such as butternut, sugar pumpkin, or delicata.

Eat the seeds too! As you are cleaning the squash, you can clean excess flesh from the seeds and rinse well in a colander.  Per cup of seeds, toss with 1 teaspoon of vegetable oil.  Sprinkle lightly with salt or your favorite seasoning.  Spread on a baking dish and bake at 300 degrees for 45 minutes, stirring occasionally to help them dry evenly.  Allow to cool and enjoy as a snack or topping on soups and salads!

Need an idea for spaghetti squash?  Try this: Spaghetti Squash with Tomatoes, Basil and Parmesan

Did you know Pumpkin is a winter squash?  Look for pumpkins labeled as sugar or pie pumpkins, or buy canned.  Kids of all ages love making this Pumpkin Parfait as a healthy sweet treat.  They can even take pumpkin for lunch with this Pumpkin Peanut Butter Sandwich!

Senin, 15 Oktober 2018

Help Your Child Celebrate National School Lunch Week!



October 15 marks the start of a week-long celebration of the national school lunch program. The National School Lunch Program, which serves over 30 million lunches to school-aged children every day, ensures that students receive a nutritious meal. School lunches offer fruits, vegetables, whole-grains, lean proteins and low-fat dairy for students to enjoy!



National School Lunch week is held every year during the second week in October. The theme for this year is School Lunch: Lots to Love. he goal is for students, parents, teachers, and cafeteria staff to share stories about what they love most about school lunches. Here are some ways your family can share the love for school meals:




  • Read over the cafeteria menu with your student and talk about what tasty items will be served for lunch each day. Help your child plan to select at least one fruit or vegetable for each day. Be sure to ask them how they liked the foods they tried!

  • Write thank you notes to cafeteria staff. Words of thanks and encouragement from you and your student will mean a lot to your school’s food service staff!

  • Call your school to find out if any special events are happening to celebrate National School Lunch week. Ask if you can eat lunch in the cafeteria with your student!

  • Find out if volunteers are needed in the cafeteria. Parents may be able to serve as monitors. Monitors can play an important role in encouraging kids to select and eat healthy foods.

  • If your child usually brings a lunch from home, have them choose one or two days to purchase from the cafeteria during this week!

  • Share the love for school meals on social media using the hashtags #NSLW18, #lotstolove, #schoollunch.



Senin, 08 Oktober 2018

Fall Produce Picks







Fall brings cooler temperatures and shorter days, but great produce at the farmers’ markets!  Fall is a popular time to visit local farms and farmers’ markets for the “perfect pumpkin” but there are so many other great fruits and vegetables to choose from too.  Stop by your local farm or farmers’ market this week and try one of these fall produce favorites!



Broccoli

Broccoli is in season during the fall months.  Broccoli is a great vegetable for an after school snack or add to simple weeknight dinners.  Broccoli can be eaten raw, steamed or roasted for added flavor.  Try a new recipe like Garden Stir-Fry or Veggie Quesadillas and see how your kids like it.



Kale

Kale is a popular vegetable to add to smoothies, but there are many other ways to incorporate kale into your regular meals.  Sauté kale and add to scrambled eggs in the morning, include kale in Greens & Beans for an easy weeknight side dish, or roast kale and make Kale Chips for a healthy snack on the go.  



Winter Squash

Many people shy away from winter squash because of the hard skin. To cook winter squash, poke a few holes in the squash with a fork, then place in the microwave for about 3 minutes.  Let the squash cool and then it will be easier to cut or peel.  Winter squash can be added to soup.  For an added twist, make Spaghetti Squash with your family and see if your kids think it taste like spaghetti! 



Sweet Potatoes

Sweet potatoes are a holiday staple in many homes, but this is a great vegetable to make for your family during the fall when they are in season.  Try Mashed Sweet Potatoes, a great twist on a childhood favorite that your kids will love!   Another great recipe to try is Chicken, Sweet Potato, and Carrot Packets – only 10 minutes to put all ingredients together for a great weeknight dinner. 



Apples

Apples are a popular fruit for all ages, but have you tried new apple varieties lately?  There are many varieties of apples that can be found in Maryland.  Have an apple tasting with you family and see what variety of apple they like best.  Cook with apples by making your own Homemade Applesauce at home or make Apple Jack-O-Lanterns for a fun fall treat!



The fall offers so many wonderful fall fruits and vegetables!  Your family may even find a new favorite recipe or fruit/vegetable.

Jumat, 05 Oktober 2018

Plant of the Month (October) : Laurel Sumac – Malosma laurina






Laurel sumac (Malosma laurina): Mother Nature's Pollinator Garden




 


Southern
California is home to an array of remarkable native shrubs. Many are more
drought-tolerant than the non-natives commonly used in local landscapes.  In addition, the natives have interesting and
useful attributes that make them welcome additions to the garden.  One such shrub – if one has the space – is our
plant of the month, Laurel sumac.  The scientific
name is pronounced mal-OZ-muh   low-RINE-uh.






Laurel
sumac is a member of the Anacardiaceae
(Cashew) Family, which includes such well-known S. California species as
Fragrant sumac (Rhus aromatica [Rhus
trilobata]), Lemonadeberry (Rhus
integrifolia
), Sugarbush (Rhus ovata),
and Poison oak (Toxicodendron diversilobum).  The family also includes Pistachios, Cashews
and the non-native Pepper Trees often used in S. California landscapes. For
more on this interesting family see:
http://mother-natures-backyard.blogspot.com/2014/12/plant-of-month-december-lemonadeberry.html.






Malosma laurina grows from Fresno and San Luis Obispo
Counties south to Baja California, Mexico. 
In Los Angeles County, it can still be seen growing wild on Santa
Catalina and San Clemente Islands, in the Santa Monica Mountains, San Gabriel
foothills, Verdugo Mountains, on the Palos Verdes peninsula and in other undisturbed
places.  Laurel sumac’s distribution is
limited primarily by its frost-sensitivity. 
In past times, orchardists used this plant as an indicator of frost-free
zones – places to plant crops such as citrus and avocados. [1]








Laurel sumac (Malosma laurina): Palos Verdes Peninsula




Laurel
sumac usually grows on
dry
ridges and canyons below 3000' in chaparral and coastal sage scrub.  It’s occasionally found in S. Oak Woodlands,
but only where frosts are rare.  Common
associates are Black, White and Purple sages, California sagebrush, Toyon,
Lemonadeberry, Sugarbush, Bigberry manzanita, California encelia and the Goldenbushes
(among many others).







Laurel
sumac was first collected in San Diego County in the 1870’s by Daniel Cleveland
and Edward Palmer.  It was more widely
collected in the 1880’s and 1890’s by such notable California plantspersons as
the Parish brothers, the Brandegees, Blanche Trask and J.H. Barber.  The species was first introduced into
cultivation by Theodore Payne. [2]   For
more on these early collectors see:
http://mother-natures-backyard.blogspot.com/2018/05/californias-fascinating-native-plants.html








Laurel sumac (Malosma laurina): growth habit




Laurel
sumac is a large shrub or multi-trunked small tree.  At maturity, it reaches heights of 10-15 ft.
(3 to 4.5 meters) and diameters of about the same.   In
favorable locations, a plant can be as much as 20 ft. tall and wide.  The overall shape is rounded to slightly
sprawling.  In the wilds, Laurel sumac
can create thickets in favorable sites. 
This is likely due to seeds falling near parent plants.









Laurel sumac (Malosma laurina): branches




 





The
trunks and branches are substantial, and like Toyon and Lemonadeberry, the wood
is moist and rather fibrous.  The bark on
young stems is red-brown; it becomes an attractive pale gray-brown on older
branches.  The shape and bark color make
this a good alternative to
Oleander, Photinia, Pittosporum and Xylosma. 








Laurel sumac (Malosma laurina): young leaves




 





One
of the best reasons to plant Malosma
laurina
is its year-round interest and color.  Laurel sumac is evergreen, a characteristic prized
in and of itself.  But  ‘evergreen’ scarcely does justice to the
variations in leaf color typical of this species.  Young leaves and branch tips are a brilliant
red/orange (above), due to anthocyanin pigments that protect from herbivory and
sun-scald. This red color is often retained on the edges of mature leaves.  New leaves are produced year-round, even in summer/fall.   








Laurel sumac (Malosma laurina): mature leaves





Mature
leaves are somewhat leathery, medium to dark green and folded along the midrib
like a taco shell (see above). The leaves are medium to large – four to six
inches in length.  The leaf shape is
simple and reminiscent of the leaves of the Laurel – hence both the common and
scientific names.  Senescent leaves turn
yellow (below) adding to the colorful foliage in this species.












Laurel sumac (Malosma laurina): senescent leaves




All
parts of Laurel sumac are pleasantly scented. The flowers and sap are aromatic,
and the leaves release scented, volatile chemicals into the air.  On a warm or wet day, the characteristic aroma
can be smelled at a distance. Even fallen leaves release the aroma when walked
upon.  For more on gardening with scent see: http://mother-natures-backyard.blogspot.com/2018/03/gardening-for-health-2-magic-of-scent.html







The
scent is a unique blend: bitter and somewhat fruity. 
It’s been described as the scent of bitter almonds, unripe apples or citrus.   It’s
an aroma unique to the plant, and for many, it’s the ‘scent of the California
chaparral’.   As a note of caution, some people have nasal allergies to the plant chemicals
and/or pollen.   In addition, the sap can
cause contact dermatitis (short-term skin allergy) in sensitive individuals.
  Gloves should be worn when pruning or handing
the plant.








Laurel sumac (Malosma laurina): flower buds








Laurel sumac (Malosma laurina): flowering plant






Malosma laurina blooms most often in late spring or
early summer.  In the Gardena Willows
Wetland Preserve (where our gardens are located) it commonly blooms in June or
July.  This is quite a showy bloomer.  The flower buds are a pleasant pink that
contrasts nicely with the spring leaves. 
The flowers themselves are creamy white. 
The flowers grow in dense clusters at the ends of the branches
(above).  The look reminds one of a lilac
bush with white flowers.


 







Laurel sumac (Malosma laurina): close-up of flowers




 





The
flowers themselves are small, simple, with five rounded petals.  The flowers can be either bisexual or
unisexual (see photo above); in at least some cases, plants can be functionally
either male or female.   The details are currently being studied, so we’ll
know more about the reproductive biology of Laurel sumac in the future.  The interested reader is directed to ref. 3
(literature) for more on this fascinating topic.








Laurel sumac (Malosma laurina): ripening fruits




 





The
flowers attract European Honey bees, native bees, pollinator flies and likely
other pollinators.  The fruits are small
and not particularly showy.  They start
off green and are white when ripe.  The
dried fruits, which are dark brown, remain on the plant into fall and winter. The
dried fruits add fall/winter interest (see below).  The fruits and dried seeds are eaten by a
number of seed-eating birds, but are particularly loved by song birds.   In
fact, this species provides good bird habitat: food, perches, shade and nesting
sites.








Laurel sumac (Malosma laurina): dry fruits




 





Malosma laurina takes a year or two to establish,
then it grows to size fairly quickly thereafter.  In the wilds, plants can live at least 30-45
years.  The actual age limit is difficult
to determine.  Plants burn to the ground
in a fire.  But an underground sprouting
root (lignotuber) remains alive, allowing plants to re-sprout quickly (often
the first green seen after a fire).  So,
the age of a mature plant may be older than the age of a single trunk.






Laurel
sumac needs full sun and prefers well-drained soils, with a pH 6.0-8.0.  It does well on slopes (as it does in the
wilds).   It is intolerant of low temperatures and pH
much above 8.0.  The plants are
relatively insect-resistant and do best when leaf litter is allowed to
accumulate (this is true of many chaparral shrub species).   The plant can be pruned up as a small tree,
and yearly fall trimming will keep it from getting rangy.   Old shrubs can even be cut back hard (even
coppiced) to rejuvenate them.






Once
established, Laurel sumac is quite drought resistant. Plants have roots that
grow deep – 40 feet or more in some cases.  Mature plants get by on occasional to no summer
water (no more than one deep watering a month). 
But they do need adequate winter/spring water, so supplement as
needed.  








Laurel sumac (Malosma laurina): mature plant,

Heritage Creek Preserve, CSU Dominguez Hills, Carson CA




 





Future
climate change may prove challenging to this species.  Several of us have noted branch die-back in
established plants (see above).  Early
research suggests that this is due to fungal disease, and some individuals seem
to be more susceptible than others. As with many local plant disease/pest
problems, drought stress appears to be a contributing factor to susceptibility.  For more on this topic see ref. 4, below.








Laurel sumac (Malosma laurina): at home on the

 Palos Verdes Penninsula




 





Malosma laurina is a great choice for slopes and for
wildland interface areas.  If planted in
areas prone to wildfires, it should be planted away from structures, and the
lower 1/3 of small branches removed. 
Laurel sumac makes a great background plant, with its evergreen leaves
and flowers.  It looks particularly good
when paired with its natural associates: the plants of the S. California
coastal sage scrub.






Like
Toyon, Laurel sumac is quite versatile. 
It can be pruned up as a small, multi-trunk tree or used as a hedge, screen
or hedgerow.  As a hedge, it can be
pruned formally or informally.  If space
is limited, Laurel sumac can even be espaliered along a wall or free-standing support
frame.  We’re in the process of training
the plant in our Bie Havn Pollinator Garden as an espalier against the back
wall.








Laurel sumac (Malosma laurina): espalier in Mother Nature's

 Bie Havn Pollinator Garden




 





In
terms of practical uses, the dried fruits can be ground into flour.  The young branches can be split and used in
making twined baskets.   The plant is a
minor medicinal plant among the Chumash and
Kumeyaay, who use a root bark tea for dysentery and baths
for women’s ceremonies.






In
summary,
Malosma laurina
is a key species of our local coastal sage scrub and chaparral plant
communities.  It’s an evergreen shrub
with the versatility to function as a tree, hedge or espalier.  It looks right at home with many of the
plants used in S. Calilfornia native plant gardens.  And it adds to the ‘fragrance of the wild’
that makes our S. California gardens so captivating.  If you want to bring a bit of native
California into your garden, this is a good shrub to consider.








Laurel sumac (Malosma laurina): Gardena Willows Wetland Preserve,

 Gardena CA






Rabu, 03 Oktober 2018

Walking for Wellness



Walk Maryland Day is October 10, 2018. Walk Maryland Day is a day to celebrate the official state exercise - walking! It's also a way to promote awareness about how walking improves our health. October 10th is also Walk to School Day. Help the entire community come together to promote health and safer routes for students to walk and bike to school. These are great events to help people be active and start walking in your neighborhood.  Think about ways to be active every day, not just one special day.



Why focus on walking?  Well - walking is a great way to be active, you can do it anytime, anywhere, and it does not require special skills or equipment. The health benefits of walking may:




  • Reduce the risk of diseases like heart disease, stroke, diabetes, and cancer.

  • Improve blood pressure and blood sugar levels.

  • Increase energy level.

  • Decrease stress.

  • Help prevent weight gain.




If you are new to walking, or haven’t been active in a while, start off slowly. Try 5 -10 minutes to start. Work up to 30 minutes per day. If you don’t have 30 minutes at once, get creative and break up your activity into shorter sessions. For example start the day by parking or getting off the bus/train 10 minutes away from your job and walk briskly to work.  At lunch, walk for 10 minutes around where you work, inside or out. End the work day by walking briskly for 10 minutes back to your car or station.



Still not convinced you should stop reading this and go for a walk? Check out this list of 100 reasons to go for a walk.