Cape Fear's Going Green: The Recipes by Cape Fear's Going Green

Recipes Original gluten-free vegan ideas from Casey Nelson

Cape Fear’s Going Green magazine www.issuu.com/capefearsgoinggreen

The recipes in this booklet were created by Casey Nelson as a regular feature appearing in Cape Fear’s Going Green magazine. All recipes are vegan and gluten-free. The issue mentioned at the bottom of each of the booklet’s pages indicates the issue in which it first appeared. The collection can be found, along with the more recent issues of Going Green, at www.issuu.com/ capefearsgoinggreen. Cape Fear’s Going Green is a quarterly publication promoting eco-friendly resources and lifestyles in the Lower Cape Fear River Basin. All recipes © 2021 Casey Nelson | Cape Fear’s Going Green. Publisher & Editor in Chief: Valerie Robertson Cape Fear’s Going Green Going Green Publications P. O. Box 3164 • Wilmington, NC 28406 (910) 547-4390 publisher@goinggreenpublications.com www.goinggreenpublications.com www.issuu.com/capefearsgoinggreen

Recipes:

Original gluten-free vegan Ideas from Casey Nelson (2021) “I am Casey, a Board-Certified Health and Wellness Coach living in WiImington, NC. I am passionate about creating healthy and delicious recipes using locally sourced ingredients. I love shopping at the farmers markets and supporting our local producers. I believe the food we eat truly impacts our overall health and wellbeing. I have experienced how much better I have felt both physically and emotionally, eating healthy and eliminating foods I am sensitive to. I strive to make recipes free from refined sugar and common food allergens. If you want more information or guidance about nutrition, please contact me at caseynelsonwellness@gmail.com.” —Casey Nelson

Casey Nelson likes to buy ingredients for her original recipes at farmers’ markets.

local seasonal food

Recipes for Lighter Fare Spring Detox Soup —contributed by Casey Nelson

Spring Roasted Radishes Over Mixed Greens • 2 small bunches trimmed French Basket radishes – Humble Roots Farm (Wilmington, NC)

—contributed by Casey Nelson

• Spring Mix: salanova lettuce with sunflower and pea shoots – Terra Vita Farm (Wilmington, NC) • 1/2 tsp. ume plum vinegar (optional) • 1 clove of garlic • 1 lemon • 1/2 tsp. salt • 2 cups chopped mustard greens – Farmage Farms (Castle Hayne, NC) • 2 cups chopped collard greens – Cottle Farms (Faison, NC) • 10 pea shoots to garnish – Terra Vita Farm (Wilmington, NC) • 2 slices watermelon radishes to garnish – Red Beard Farms (Willard, NC)

• pinch of pepper • parsley for garnish Maple-Dijon Vinaigrette • 1 Tbsp. maple syrup • 1 tsp. Dijon mustard • 1 tsp. lemon juice • 1 tsp. apple cider vinegar • 2 Tbsp. extra-virgin olive oil

Roasting radishes in a baking dish lined with parchment paper makes clean-up easier.

in a large bowl and toss the radishes in the mixture. Spread coated radishes onto prepared baking sheet. Sprinkle with salt and pepper. Roast in oven 15–20 minutes until slightly tender. Remove the radishes from the oven, drizzle lemon juice on top of them and toss. Let cool for 10 minutes while you prepare the maple-dijon vinaigrette.

• 1/2 cup of fresh cilantro

Preheat oven to 450 degrees.

Whisk together maple syrup, Dijon mustard, lemon juice, garlic, and salt and pepper in a bowl. Slowly whisk in olive oil until it thickens.

• 1/2 onion, finely diced

Line a baking sheet with parchment paper. Cut radishes into halves. Stir olive oil, garlic, and ume plum vinegar together

Serve radishes over a plate of spring mixed greens. Drizzle vinaigrette on top and garnish with parsley and 2 lemon wedges.

• 2 1/2 cups organic low-sodium vegetable broth

• 2 diced garlic cloves • 2 Tbsp. lemon juice

• minced clove of garlic • pinch of salt and pepper

• 2 tsp. coconut aminos • 2 tsp. chopped peeled fresh ginger • 1 tsp. salt • a pinch of pepper Combine all the ingredients (except the cilantro, pea shoots and watermelon radish slices) in a large pot and bring to a boil over high heat. Reduce heat to medium, cover, and simmer for 20 to 30 minutes, until the greens begin to get tender. Let cool for 3 to 5 minutes. Working in batches, transfer the broth and vegetables to a blender or food processor. Add cilantro between pulses and blend until Casey Nelson smooth. Sprinkle with salt and pepper if prepared the dishes desired. Serve in a bowl garnished with featured on pages watermelon radish slices and pea shoots. 10 & 11 and took their photos.

Spring 2019

Cape Fear’s Going Green

local seasonal food

Recipes Cauliflower and Sweet Potato Curry Servings: 4

Ingredients • 1 head cauliflower, cut into florets – Red Beard Farm (Willard, NC) • 2 Tbsp. coconut oil • 1/2 large yellow onion, finely chopped • 3 garlic cloves, finely chopped • 2 Tbsp. fresh ginger, grated • 1 medium sweet potato, peeled and cubed – Red Beard Farm • 2 cups kale, roughly chopped – Farmage (Castle Hayne, NC) • 1/4 cup frozen peas • 1/2 cup cashews • 2 ½ Tbsp. curry powder – Simply Organic • 2 Tbsp. red curry paste – Thai Kitchen • 14 oz. (1 ¾ cup) canned diced tomatoes with juice – Bionaturae • 13.5 oz. canned full fat coconut milk – Native Forest Simple Organic Unsweetened

• 2 tsp. sea salt • Fresh cilantro – Farmage • 1 lime, cut in wedges

Welcome to Going Green’s recipe page, where we bring you new ideas for how to enjoy local and seasonal foods. For the purpose of this page, “local” will include North and South Carolina.

Instructions Heat oil in a large pot over medium heat. Sauté onions, ginger and garlic while stirring for about 2 minutes. Add cauliflower florets and sweet potato to the pot and mix in the curry powder, red curry paste and salt. Sauté for an additional 5 to 7 minutes until the vegetables are completely infused with spices. Stir in coconut milk, canned diced tomatoes with liquid, peas and cashews. Put lid on the pot and bring to a boil, then lower the heat and let simmer for 20 to 25 minutes until vegetable are tender. Remove lid to add in kale and stir until the kale begins to wilt. Squeeze in 1 or 2 wedges of lime. Garnish with cilantro and remaining lime wedges. Serve as is or with rice or quinoa.

Simply Delicious Chocolate Chip and Walnut Cookies Servings: 12 cookies Ingredients

• 2 cups almond flour – Bob’s Red Mill • 1/3 cup chocolate chips or carob chips • 1/2 cup walnuts, chopped • 1/2 cup banana, ripe and mashed • 1 ½ tsp. vanilla extract • 1 tsp. baking powder

Instructions

Preheat oven to 350oF. Line a cookie sheet with parchment paper. Whisk together the almond flour and baking powder in a mixing bowl. In a separate bowl, mash ripe banana with the back of a fork until almost liquid. Add the vanilla extract to the mashed banana. Stir the banana and vanilla mixture into the flour until completely blended, creating the dough. Stir in chocolate chips and nuts. Scoop up 2 tablespoons of dough at a time, roll with your hands into a ball and flatten. Place on prepared cookie sheet, spaced apart. Place in preheated oven and bake for 10–12 minutes until starting to brown at the edges. Let sit for a couple of minutes, then transfer to a cooling rack. Enjoy!

Original recipes and photos courtesy of Casey Nelson. She is a National Board Certified Health & Wellness Coach specializing in plant-powered women’s health. Connect at casey@ caseynelson.com. Spring / Summer 2021

Editor’s note: I tried this recipe using pecans I harvested from the tree in my yard in October. One of our testers added a dash of salt and a little more sugar. Cape Fear’s Going Green

local seasonal food

Summer Recipes Raw Spinach Manicotti Servings: 3

Prep Instructions Soak 2 cups of sunflower seeds in pure water for 4–6 hours. Drain and rinse. In a separate bowl, soak 2 cups of sundried tomatoes in water for 4 hours or longer. Manicotti Instructions Cut off both ends of each zucchini. Using a mandolin or a vegetable peeler, slice the zucchini lengthwise to make long, wide noodles. Place flat on plate, drizzle with a little olive oil and let sit.

Manicotti Ingredients • 4 zucchini, straight • 2 cups raw sunflower seeds • 8 cups spinach • 1/2 cup water • 1/2 cup lemon juice • 3 cloves garlic • 1 tsp. Himalayan sea salt • 1/2 cup basil plus a bit for garnish • 2 Tbsp.olive oil • 1 tsp. Italian herb seasoning Chunky Raw Marinara Ingredients • 2 cups cherry tomatoes • 1/4 cup sundried tomatoes (soaked) • 1 red pepper • 1 Tbsp. olive oil • 1 garlic clove • 1/4 cup fresh basil • 1 Tbsp. fresh oregano • 3/4 tsp. salt • 1 pitted date Welcome to Going Green’s recipe page, where we bring you new ideas for how to enjoy local and seasonal foods. For the purpose of this page, “local” will include North and South Carolina. Original recipes and photos courtesy of Casey Nelson. She is an Integrative Health & Wellness Coach and creator of the company Recipe to Thrive. 14

In a high-speed blender, blend the sunflower seeds, water, lemon, garlic and salt together until almost smooth. Add spinach and basil; blend until smooth.

To assemble, arrange 3 zucchini noodles horizontally on a cutting board, overlapping by about ½”. Place ¼ cup of the spinach cheese filling in the center and spread so that it covers from front to back and is about 1” in width. Roll the zucchini from left to right to create a filled manicotti. Blend the tomatoes, sundried tomatoes, pepper, olive oil, salt, thyme, oregano, basil, and dates in a highspeed blender until thick. Top each roll with the raw marinara and garnish with fresh basil.

Zucchini Fritters with Avocado Cilantro Aioli Fritter Ingredients • 3 medium zucchini, shredded – Farmage (Farms (Castle Hayne, NC) • 1 small sweet onion, diced • 3/4 cup chickpea flour • 1 tsp. salt • 1 tsp. onion powder • 1 tsp. garlic powder • Small handful fresh cilantro – Shelton Herb Farm (Leland, NC) • Small handful pea shoots – Terra Vita Farm (Wilmington, NC) • 2 Tbsp. extra virgin olive oil Fritter Instructions In a large bowl, mix together shredded zucchini and salt, and then add diced onions and fresh cilantro.

each side for 5 minutes at low or medium low heat. Place on platter over pea shoots and serve with avocado cilantro aioli. Avocado Cilantro Aioli Ingredients • 1 ripe pitted avocado • 1 garlic clove, minced • 1/4 cup soy-free Vegenaise • 1/2 cup cilantro, chopped • 1 Tbsp. fresh lime juice (from 1 lime) • 1 tsp. maple syrup • 1/2 tsp. Himalayan sea salt Aioli Instructions In blender, combine all ingredients on high speed until creamy and smooth Serve with Zucchini Fritters.

Mix chickpea flour, onion powder, garlic powder and salt together in another bowl. Add the vegetables to the dry ingredients and mix well. Let sit for 5 minutes, allowing the vegetables to release their water to help create a batter. Add a little water if needed. Heat up 1 tablespoon of oil in a skillet. Cook each fritter well spaced apart depending on the size of your skillet. Cook

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local seasonal food

Summer Recipes Smoky Carrot, Lettuce and Tomato on Artisan Bread Servings: 2 sandwiches Ingredients • 8 small purple carrots – Black River Organic Farm (Ivanhoe, NC) • 2 rainbow chard leaf – Humble Roots Farm (Wilmington, NC) • 6 halved rainbow cherry tomatoes – Farmage (Castle Hayne, NC) • 4 slices artisan bread (vegan & gluten-free) – Gluten Free by the Sea (Wilmington, NC) • 1 large ripe avocado • 2 Tbsp. fresh lemon juice • 2 tsp. salt

Ingredients for Carrot Marinade • 1 Tbsp. tahini • 2 tsp. coconut aminos or tamari • 1 tsp. liquid smoke • 1 Tbsp. maple syrup Clean the carrots, then cut both ends off and peel. Thinly slice the carrots lengthwise using either a mandoline or vegetable peeler. Blend [together] in a blender or food processor the tahini, coconut aminos or tamari, liquid smoke and maple syrup for about 20 seconds, until you create a thick marinade. Mix together the marinade and carrots in a dish so that all of the carrot slices are completely coated. Let sit for 30 minutes.

Watermelon Sorbet with a Hint of Mint Ingredients • 4 cups of cubed frozen watermelon • 1 cup of sliced very ripe banana • Fresh mint leaves – Shelton Herb Farm (Leland, NC) Instructions Cube the watermelon and place on a baking sheet lined with parchment paper. Place in your freezer until cubes are frozen.

Pre-heat oven to 400°F. Place the carrot slices side by side on a cookie sheet lined with parchment paper, drizzle a little of the remaining marinade over the carrots and bake for 15–20 minutes until crispy. Instructions for Sandwich Assembly Toast 4 slices of artisan bread. Mash and mix together avocado, lemon juice and a teaspoon of salt in a bowl. Spread mashed avocado mix on each of the 4 slices of toasted bread. Cut a large leaf of chard in half and layer on 2 pieces of avocado toast; arrange 6 colorful halved tomatoes on top of the chard. Salt tomatoes as desired.

Add watermelon and banana to a food processor. First pulse and then puree until smooth.

Layer slices of the smoky carrot strips to cover the other 2 slices of avocado toast.

Garnish with fresh mint and serve right away or freeze in a glass container for 1 hour until firm and then serve.

Combine together to assemble sandwich. Cut in half and serve.

Raspberry Peach Summer Crisp Servings: 6 Filling Ingredients • 3 cups fresh sliced peaches • 1 cup fresh raspberries • 2 Tbsp. coconut sugar • 1 Tbsp. pure maple syrup Crisp Ingredients • 1 cup gluten-free rolled oats • 1/2 cup almond flour • 1/2 cup raw pecans, chopped • 1 pinch sea salt Summer / Fall 2019

• 1/4 tsp. ground cinnamon • 2 Tbsp. maple syrup • 3 Tbsp. organic extra virgin olive oil • Coconut oil to grease dish Instructions Preheat oven to 350°F. Use a paper towel to grease an 8x8 baking dish with coconut oil.

In a large bowl, mix together fruit filling ingredients with a rubber spatula, coating the peaches and raspberries evenly with the coconut sugar and maple syrup. Layer filling mixture evenly in the baking dish.

Add dry crisp ingredients to a mixing bowl and then add evenly the oil and maple syrup. Using your hands, mix until all of the oil and maple syrup is evenly distributed. Add evenly on top of the fruit. Bake for 45–55 minutes or until the fruit starts to bubble and the top is crisp and golden brown. Let cool for 10 minutes. Serve warm with your favorite summer sorbet. Cape Fear’s Going Green

local seasonal food

Summer Recipes Summer Vegetable Pizza with Sweet Potato Crust Servings: 2 (10" pizza) Ingredients Crust • 1 cup mashed sweet potato (1 medium or 2 small sweet potatoes) • 1 cup gluten-free all purpose flour • 1/2 tsp. dried oregano sea salt • 1/2 tsp. sea salt • 1 tsp. baking powder • 1 tsp. apple cider vinegar • 1/2 Tbsp. avocado oil + 1/2 Tbsp. avocado oil to coat pan

Toppings • 2 small green peppers, sliced – Humble Roots Farm, Wilmington, NC • 1 small red onion, sliced – Humble Roots Farm • 1 medium eggplant, sliced rounds – Black River Organic Farm – Ivanhoe, NC • 6 cherry tomatoes, sliced in half – Black River Organic Farm • 1 Tbsp. avocado oil • Sea salt and black pepper • Basil microgreens for garnish – Terra Vita Farm, Castle Hayne, NC

Instructions for Crust Process the mashed sweet potato, flour, baking powder, apple cider vinegar, 1/2 tsp. dried oregano, 1/2 tsp. sea salt and 1/2 Tbsp. of the oil in a food processor until a smooth and sticky dough texture. Preheat the oven to 400oF. Line a large baking sheet with parchment paper. Coat the bottom of a 10-inch cast iron skillet with the remaining 1/2 tablespoon of oil. Transfer the dough into the skillet and spread it out in an even layer up all the way up the sides of the pan. Place the skillet in the oven and bake for 15 to 20 minutes until firm.

Instructions for Topping In a bowl combine all vegetables with 1 Tbsp. oil and a pinch of salt. Spread out 8 eggplant

rounds on the prepared baking sheet and roast for 8 minutes. Flip the eggplant and add the rest of the vegetables except the tomatoes in a single layer. Continue roasting for another 8 minutes until vegetables are tender. Carefully remove the baking sheet from the oven. Arrange the vegetables, including the tomatoes, on the crust. Return the skillet to the oven and bake for another 5 to 10 minutes until the crust edges are slightly browned.

Instructions for Pesto In a food processor or blender, combine the basil, toasted almonds, garlic, oil and salt until it becomes a paste. Remove the skillet from the oven and let cool a bit. Top with pesto and basil microgreens. Slice and serve.

Pesto • 1 ½ cup fresh basil • 1/4 cup toasted almonds • 1 garlic clove • 1 tsp. salt • 1/2 cup extra virgin olive oil

Preparation Chop sweet potatoes into chunks and boil in a pot with water for about 10 to 15 minutes until tender. Drain all the water and let cool. With a fork mash the sweet potato until smooth. Measure out 1 cup mashed sweet potato.

Welcome to Going Green’s recipe page, where we bring you new ideas for how to enjoy local and seasonal foods. For the purpose of this page, “local” will include North and South Carolina. Original recipes and photos courtesy of Casey Nelson. She is a National Board Certified Health & Wellness Coach specializing in plant-powered women’s health. Connect at casey@caseynelson.com. 32

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local seasonal food

Summer Recipes Garden Fresh Stuffed Tomatoes Servings: 4 Ingredients

• 4 heirloom tomatoes, medium to large – Farmage, Castle Hayne, NC • 1 1/2 cups garbanzo beans (canned, or cooked and cooled) • 2 small poblano peppers, chopped – Red Beard Farms, Willard, NC • 1 bell pepper, chopped – Humble Roots Farm, Wilmington, NC • 1 small red pepper, chopped • 1 cup cucumber, chopped • 1 small red onion, diced– Humble Roots Farm, Wilmington, NC • 1 long leaf of kale, chopped • 1/2 cup parsley; leave a little for garnish – Shelton Herb Farm, Leland, NC • 1 garlic clove, minced • 1 cup pine nuts, soaked 1 hour

• 1 small lemon, freshly squeezed • 1 Tbsp. olive oil – divided • 1 tsp. salt – divided

Preparation Soak pine nuts for an hour and strain.

Instructions Mix together soaked pine nuts, lemon, garlic, 1/2 Tbsp. olive oil and 1/3 tsp. salt in food processor. Add a little water for a smoother texture. Using a small sharp knife, cut the tops off the tomatoes and remove the insides with a spoon. Drain the tomatoes and sprinkle with a little salt and pepper to taste. In a mixing bowl mix together with a spoon the garbanzo beans, poblano pepper, bell pep-

per, small red pepper, cucumber, red onion, kale, parsley, and 1/2 Tbsp. oil. Salt to taste. Stuff each tomato by alternating a large spoonful of the vegetable/garbanzo bean mixture and small spoonful of the pine nut filling until you almost reach the top of the tomato. Combine a little of both fillings at the top for a nice presentation. Garnish with parsley.

Peaches and Cream Raw Pie Servings: 6 Ingredients Crust • 1/2 cup pecans or walnuts • 1/2 cup almonds • 1 cup medjool date, pitted • 1/4 cup shredded dried coconut, unsweetened • 1 Tbsp. coconut oil • 1/4 tsp. sea salt

Filling • 2 cans full fat coconut milk with no guar, refrigerated over night • 1/4 cup maple syrup • 1 tsp. vanilla extract • 1 lemon, fresh squeezed (or juiced)

Topping • 3 fresh ripe peaches, thinly sliced – Phillips Farm, Wadesboro, NC • Mint leaves for garnish – Shelton Herb Farm, Leland, NC

Preparation Refrigerate 2 cans of coconut milk for 8 hours or overnight. Chill a stainless steel mixing bowl for 1 hour before preparing the recipe.

Fall 2020

Instructions In a food processor, first process the nuts until roughly chopped. Then add the dates, coconut, coconut oil and sea salt. Continue to process until the consistency is sticky but not too fine. Transfer the mixture into the middle of a pie dish. Press down with fingers spreading the crust from the center of the dish all the way up to the sides making sure to create an even thickness. Place in the freezer to harden while preparing the filling.

Place each peach on a cutting board. With a sharp knife cut it into four sections, rotating the peach so that you are cutting around the pit. Lay each section flesh down on the cutting board and cut each section into thin slices. Evenly place peach slices of the same size around the outer and inner parts of the pie filling to create a visually appealing design. Garnish with mint. Serve right away or place in fridge.

Remove cans of coconut milk from fridge without shaking them and open. With a cold spoon, scrape only the coconut cream out of the top of the can, leaving the liquid behind. Place the cream in the chilled mixing bowl. With either a stand mixer or hand mixer, whisk until it begins to thicken adding in the syrup, vanilla and lemon juice. Remove the pie crust from the freezer and pour the filling evenly into the crust and place in the fridge for an hour or more.

Cape Fear’s Going Green

local seasonal food

Winter Recipes Holiday Festive Filled Sweet Potato with Kale, Walnuts, and Pomegranate ~ Servings: 4

garlic and sauté for a minute or until fragrant. Add the walnuts, beans, kale and arugula cook for 3–4 minutes or until greens are slightly wilted. Place in a medium-sized bowl and toss with pomegranate seeds. In a mixing bowl add tahini, lemon juice, minced garlic, salt and cumin. Add water 2 tablespoons at a time, whisking after each

addition. After about 6 tablespoons, it should be smooth creamy tahini sauce. When the sweet potatoes are cool, make a slit in the top. With a fork, open the split and lightly fluff the insides to make space for the toppings. Pile the walnuts, beans and greens mixture on top and drizzle with tahini lemon sauce.

Butternut Squash Ingredients • 4 medium sweet potatoes – Red Beard Farms (Castle Hayne, NC) • 1 cup kale – Red Beard Farms • 3/4 cup arugula – Humble Roots Farm (Wilmington, NC) • 3/4 cup chopped walnuts • 1 cup Great Northern beans • 1 tsp. ume plum vinegar • Seeds from 1 pomegranate • 1 tsp. avocado oil • 1/2 cup tahini • Juice from 1 large lemon • 2 garlic clove, minced • 1/2 tsp. sea salt • Pinch of ground cumin • 6 Tbsp. water

Instructions Place a rack in the center of your oven and preheat to 400oF. Line a baking sheet with parchment paper for easy cleanup. Wash and dry sweet potatoes. Prick the outsides 5 to 7 times with a fork. Place on the prepared baking sheet and bake for about 45–60 minutes until tender. Remove them from the oven and set them aside to cool to handle. While the sweet potatoes are baking, heat a large skillet over medium heat and add avocado oil. Once hot, add a clove of chopped

Servings: 4 Ingredients

• 2 medium butternut squash • 3/4 cup quinoa • 1 1/2 cups vegetable broth • 4 cups Brussels sprouts, quartered • 2 tsp. avocado oil • 2 cloves minced garlic • 2 Tbsp. fresh sage • 1 tsp. sea salt • 1 tsp. black pepper • 1 tsp. ume plum vinegar • 15 oz. can organic chickpeas, rinsed and drained • 2 Tbsp. fresh orange juice + zest • 1/3 cup dried cranberries

Instructions Place a rack in the center of your oven and preheat to 425oF. Cut the butternut squash in half lengthwise with a sturdy knife, scoop out the seeds, then arrange the halves on a baking tray, cut sides up. Drizzle 1 teaspoon avocado oil and season with ½ teaspoon salt and pepper. Roast for 45–55 minutes until evenly tender. Remove from the oven and let cool. Reduce the oven temperature to 375oF.

While the squash is baking, pour broth in a saucepan and bring to a boil. Add quinoa and return to a boil then reduce the heat, cover, and let simmer for 12 minutes until broth is absorbed. Remove from the heat and let sit with cover for 15 minutes. Fluff with a fork and set aside. In a large skillet, heat 1 teaspoon avocado oil over medium heat. Saute quartered Brussels sprouts about 4 minutes then reduce the heat to medium low. Add the garlic, sage, ume plum vinegar, 1/2 teaspoon salt and black pepper. Cook 30 additional seconds then stir in chickpeas, cooked quinoa, and cranberries. When the squash has cooled enough to handle, scoop out the flesh leaving a ¾ inch border and bottom. Save the additional flesh for another dish. Stuff the quinoa and Brussels sprout filling into the squash halves and drizzle the orange juice on top and then place the squash back in the oven. Bake at 375oF for another 10 until hot. Add grated orange zest.

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local seasonal food

Recipes Moroccan Vegetable Tagine—Sweet & Savory

Servings: 4 • Prep time: 90 minutes (40 minutes prep, 50 minutes cooking time) Instructions Ingredients • 1 medium sweet potato, peeled and Pre-heat oven to 375oF. cubed (roughly 1/2-inch cubes)

• 1 medium yellow onion, diced • 2 cloves garlic, minced (4 tsp.) • 1 small eggplant, peeled and cubed (roughly 1/2-inch cubes) • 2 cups kale, chopped • 1 small red bell pepper, cut in strips • 3 Tbsp. avocado oil • 15 oz. can chickpeas, rinsed and drained (Westbrae Natural) • 15 oz. can chopped tomatoes (Pomi or Jovial) • 1 tsp. ground cinnamon • 1 tsp. ground cumin • 1 tsp. ground coriander • 1/2 cup vegetable broth • 1 cup raisins • 1/4 cup lemon juice • 1/2 cup fresh chopped cilantro • Salt and pepper

Welcome to Going Green’s recipe page, where we bring you new ideas for how to enjoy local and seasonal foods. For the purpose of this page, “local” will include North and South Carolina.

Servings: 4 • Prep time: 17 minutes

Pre-bake the sweet potato in the oven on 375o for 12–15 minutes until it is partially baked but still firm. Let cool enough to handle. Peel and cube. While the sweet potato is baking, dice the onion, mince the garlic, peel and cube the eggplant, chop the kale and slice the pepper. Heat oil in large saucepan over medium heat. Sauté the onions for 5 minutes. Add in the garlic with the sweet potato, red peppers, eggplant and chickpeas. Stir for a few minutes. Stir in the chopped tomatoes, cinnamon, cumin and coriander. Gently mix together while stirring in the vegetable broth. Set heat to low with the lid on the pot and simmer for 15 minutes. Stir in the raisins and kale. Simmer for another 15 minutes or until all the vegetables are tender. Add the lemon juice and season with salt and pepper to taste. Remove the pot from the heat and let it sit with the lid off for another 10 minutes to allow it to thicken. Serve over rice, quinoa or couscous with chopped cilantro on top.

Photo by Ben Ward

Original recipes courtesy of Casey Nelson. She is a National Board Certified Health & Wellness Coach specializing in women’s health. Connect at caseynelsonwellness@gmail.com. Fall 2021

Avocado Caprese Salad

Editor’s note: Sometimes our chef suggests her favorite brands, but you may certainly substitute the brands of your choice.

Photo by Casey Nelson

Ingredients

• 1 large cucumber, sliced into 1/4-inch rounds • 3 ripe tomatoes, sliced into 1/4-inch rounds • 2 medium-sized ripe avocados, sliced into 1/4-inch slices • 16 fresh whole basil leaves • 1/4 cup extra virgin olive oil • 1/4 cup balsamic glaze (room temperature) • 1/4 tsp. salt • 1/4 tsp. ground pepper • 1/4 tsp. dried oregano

Instructions Place tomatoes and avocados in refrigerator to make slicing them easier while you slice the cucumber. With a sharp knife, slice the cucumber into equal 1/4-inch rounds and set aside. Remove the tomatoes from the refrigerator. Using a serrated knife, slice the tomatoes into 1/4-inch rounds and set aside. Remove the avocados from the refrigerator. Peel and slice with a sharp knife into 1/4-inch slices. On a large round serving platter, arrange the cucumber, tomato, basil leaves and avocado in an alternating pattern. Starting at the edge of the platter, work towards the center in circular fashion, using the larger slices first and the smaller slices in the center. Drizzle olive oil and balsamic glaze on top. Season with salt, pepper, and dried oregano. Cape Fear’s Going Green

local seasonal food

Winter Recipes Shiitake Mushroom Dressing Servings: 8 Ingredients

• 1 loaf vegan/gluten-free bread – Little Northern Bakehouse • 4 cups shiitake mushrooms, stemmed and sliced – Terra Vita Farm (Wilmington, NC) • 3 Tbsp. vegan butter – Miyokos • 1 medium onion, diced • 3 stalks celery, diced • 1 cup chopped walnuts • 1 cup sliced almonds • 1 tsp. coconut aminos • 1/2 cup veggie broth • 1 ½ Tbsp. chopped fresh sage – Shelton Herb Farm (Leland, NC) • 1 1/2 Tbsp. fresh rosemary – Shelton Herb Farm • 1 1/2 Tbsp. fresh thyme – Shelton Herb Farm • 1 tsp. avocado oil • 1/2 tsp. salt • 1/2 tsp. black pepper • 2 rosemary sprigs for garnish

Instructions Lightly grease an 8"x 11" casserole dish and set aside and preheat oven to 350oF.

Cut the loaf of bread into small cubes. Spread evenly onto parchment paper-lined baking sheet. Drizzle evenly 1 tsp. avocado oil on bread cubes and sprinkle ½ Tbsp. each of sage, rosemary and thyme and a pinch of salt and pepper. Bake for 10 to 15 minutes until dry and slightly toasted, stirring midway. Remove from oven. Once cool, transfer to a large mixing bowl. Melt butter in a large skillet on the stove top, add onion and celery and saute for 7–8 minutes until translucent, stirring occasionally. Add the shiitaki mushrooms and 1 Tbsp. each of the rosemary, sage and thyme. Add coconut aminos, pinch of salt and pepper, and cook for about 8 minutes, until softened and fragrant. Combine mixture from skillet including the melted butter, and the almonds and walnuts

Homemade Maple Pecan Pie Filling Ingredients Servings: 8 Crust Ingredients

• 1 1/2 cup super-fine almond flour – Bob’s Red Mill • 1/2 cup finely ground tapioca flour (tapioca starch) – Bob’s Red Mill • 1 Tbsp. pure maple syrup • 1 tsp. pure vanilla extract • 1/8 tsp. salt • 2 Tbsp. flaxmeal + 5 Tbsp. water = 2 flax eggs

• 2 1/2 cups whole pecans – Indian Springs Pecans (Goldsboro, NC) • 3/4 cup coconut sugar • 3 Tbsp. cornstarch • 3/4 cup unsweetened organic full-fat coconut milk – Native Forest Simple • 1/2 cup maple syrup • 2 Tbsp. vegan butter – Miyokos • 2 tsp. pure vanilla extract • 1/8 tsp. sea salt

Instructions In a small bowl, prepare the flax egg as follows: Whisk together 2 Tbsp. ground flax seeds and 5 Tbsp. water until well combined. Place in the fridge for 10 minutes to thicken. In a large mixing bowl whisk the almond flour, tapioca flour and salt together. Add maple syrup, vanilla extract and flax egg and mix first with a spatula and then with hands until it forms a ball of dough. If dough is too sticky, add 1 Tbsp. of almond flour at a time until desired consistency. Lightly grease 9" pie dish. Preheat oven to 375oF.

Fall 2020

to the bowl of cubed bread. Mix thoroughly. Add vegetable stock a little at a time and mix together, making sure the entire mixture gets moistened but not soggy. Transfer the mixture to the prepared baking dish. Cover with foil and bake 25 minutes. Uncover the dressing and bake another 10 minutes or until golden brown. Garnish with rosemary sprigs and serve. Between 2 sheets of parchment paper roll the ball of dough out until it is the same width of the base of the pie dish. Remove the top of the parchment paper and invert the pie dish on top of the dough. Carefully flip the pie dish with the dough on top then peel off the other sheet of parchment paper. Firmly press dough into the bottom and sides of the pie dish. Prick the bottom of the crust with a fork and place dish in the fridge for 15 minutes. Cover with foil and bake for 12 minutes until the bottom looks dry. In a bowl, whisk together the coconut milk and cornstarch until smooth. Meanwhile, in a large saucepan, melt the butter over medium heat. Add the pecans and toast in the pan for about 30 seconds while stirring. Pour in the maple syrup, coconut sugar, coconut milk mixture, vanilla and salt. Whisk until smooth. Cool the mixture slightly, about 5 minutes. Remove pie crust from the oven pour the filling into the crust and bake about another 25 minutes until set. Place tin foil over the pie edges if they are cooking too fast. Allow the pie to cool completely before slicing and serving (preferably overnight).

Cape Fear’s Going Green

local seasonal food

Recipes Fresh Vegetable Spring Rolls Servings: 2 • Prep time: 45 minutes

Ingredients—Rolls • 6 sheets rice paper • 1 carrot, cut in matchsticks • 1 cucumber, seeded and cut into matchsticks • 1 red pepper, thinly sliced • 1/2 cup red cabbage, thinly sliced • 1 avocado, sliced • 1/2 cup baby spinach • 6 large basil leaves (Shelton Herb Farm, Leland, NC) Ingredients—Peanut Sauce • 1/4 cup creamy peanut butter • 1 Tbsp. coconut aminos • 2 Tbsp. fresh lime juice • 1 tsp. maple syrup • 1 tsp. chili garlic sauce • 1/2 tsp. ginger, grated • 1/4 cup water (use as needed) Instructions—Peanut Sauce In a mixing bowl, whisk together the peanut butter, coconut aminos, lime juice, maple syrup, chili garlic sauce and ginger. Slowly whisk in as much water as needed to achieve a creamy consistency. Pour into a serving dish and set aside. Instructions—Spring Rolls Prepare all spring roll vegetables as follows and line them up for easy assembly. Cut the carrot and cucumber into matchsticks. Slice the red pepper, cabbage and avocado. Fill a wide bowl with water. Dip one piece of rice paper at a time in the water for a few seconds to soften and lay on a flat surface. In the center of the wrap, layer the avocado slices, spinach leaves, red pepper, carrots, cabbage and cucumber. Top with one large basil leaf. Carefully roll the bottom of the sheet tightly around the vegetables and then fold both sides of the wrap over towards the center. Continue rolling the wrap completely to the top. With a sharp knife, cut each roll in half diagonally and serve with the peanut sauce. Original recipe and photo courtesy of Casey Nelson. She is a National Board Certified Health & Wellness Coach specializing in women’s health. Connect at caseynelsonwellness@gmail.com. Welcome to Going Green’s recipe page, where we bring you new ideas for how to enjoy local and seasonal foods. For the purpose of this page, “local” includes North and South Carolina.

www.issuu.com/capefearsgoinggreen

Sources You can find the ingredients for this recipe in the international aisle of most large grocery stores. New Saigon International Market is also a good source, located at 831 South Kerr Avenue in Wilmington: See www.facebook.com/ ilmsaigon/. Ingredients Rice Paper—Casey suggests Star Anise Foods or Blue Dragon Brand. You may also substitute rainbow chard or napa cabbage leaves. Peanut Sauce Options Creamy peanut butter can be substituted for almond butter. Coconut aminos—Casey uses Big Tree Farm; Coconut Secret is another popular brand. You may substitute soy sauce or tamari if you prefer. “Coconut aminos is a sauce made from the nectar of the coconut blossom, commonly referred to as the sap. The sauce is made from tapping the unopened flowers of a coconut tree, then fermenting the resulting nectar with a little bit of salt added.“ * The tree is not harmed in the process. Many people use coconut aminos because they contain less sodium (90mg per teaspoon) than soy sauce (280mg per teaspoon). Chili garlic sauce—Casey uses Organic Sriracha Hot Sauce by Yellowbird, available at Whole Foods. Hung Fong Chili Garlic Sauce is another popular brand. You may also substitute 1/4 teaspoon red pepper flakes. * Source: https://www.jessicagavin.com/coconut-aminos/

Cape Fear’s Going Green • Spring 2022

www.goinggreenpublications.com

local seasonal food

Recipes BBQ Mushroom Tacos

Servings: 6 tacos • Prep time: 45 minutes Ingredients • 6 corn tortillas, warmed (warming is optional) • 2 avocados, sliced • 1 cup coleslaw (see recipe on following page) • 1 small lime or lemon, for juice • Cilantro or scallion greens for garnish Ingredients—Mushroom Filling • 6 cups shredded king oyster mushrooms (Wholesome Greens, Wilmington, NC) • 2 Tbsp. extra virgin olive oil, divided • 1 tsp. smoked paprika • 1/2 tsp. salt • 1/4 tsp. cayenne pepper • 1 small scallion, finely sliced • 2 cloves garlic, finely sliced • 1/2 cup BBQ sauce (Annie’s Organic BBQ sauce, Woodstock Organic BBQ sauce) Instructions Preheat oven to 400 degrees F. Clean mushrooms with a damp paper towel and cut off the caps. Slice the caps thinly; score

the stems with a fork and pull strips with your fingers. Place the shredded mushrooms on a parchment paper-lined baking sheet. Coat evenly with 1 tablespoon of oil, smoked paprika, cayenne, salt and pepper. Bake for 15 to 20 minutes, giving a toss halfway through.

Transfer shredded mushrooms to a skillet with 1 tablespoon of oil over medium heat. Add in garlic, scallion and BBQ sauce and stir until crisp—about 10 minutes. Assemble tacos with BBQ mushroom, avocado and coleslaw. Squeeze lime or lemon juice on top. Garnish with cilantro or scallion and serve.

Walnut Raisin Coleslaw Servings: 6 • Prep time: 25 minutes

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Ingredients • 4 cups green cabbage, shredded (Red Beard Farm, Willard, NC) • 2 cups red cabbage, shredded • 1 cup carrots, julienned (Black River Organic Farm, Ivanhoe, NC) • 1 cup walnuts, chopped • 1/4 cup raisins • 1/2 cup mayonnaise (Follow Your Heart Soy-Free Vegenaise) • 2 Tbsp. apple cider vinegar • 1 tsp. dijon mustard • 1 Tbsp. maple syrup • 1/2 tsp. sea salt • 1/4 cup cilantro (Shelton Herb Farm, Leland, NC) or other greens for garnish (scallion greens or parsley)

Instructions Add the shredded green and red cabbage and julienned carrots to a large bowl. Mix in the raisins and walnuts. In a small bowl, mix together the mayonnaise, apple cider vinegar, dijon mustard, maple syrup and salt for the dressing. Add the dressing to the coleslaw and mix well. Garnish with cilantro leaves. (Scallion greens or parsley may be used as garnish in lieu of cilantro.) Chill and serve. Welcome to Going Green’s recipe page, where we bring you new ideas for how to enjoy local and seasonal foods. For the purpose of this page, “local” includes North and South Carolina.

Cape Fear’s Going Green • Summer / Fall 2022

local seasonal green walls food

Recipes

Green Wall – continued

Mediterranean Rainbow Chard Salad Servings: 4 • Prep time: 40 minutes

space. One of the tenants will be the Wilmington-based software company Untappd, creator of the popular beer app. It’s Mott’s hope that, through the success of this green wall, they will grow in popularity in our area. And that way, more building occupants will enjoy the health and aesthetic benefits of systems like these in the near future.

Ingredients—Salad • 6 cups chard leaves and chard stems, chopped into 1/4-inch pieces Although Steve Mott has once again proclaimed himself to be (Farmage, Castle Hayne, NC) retired, you may be able to reach him through his website, www. • 1 cup cooked chickpeas mottlandscaping.com. • 1/2 cup carrots, chopped (Black River Organic Farm, Ivanhoe, NC) • 1 cucumber, sliced (Black River Organic Farm) • 1 tomato, quartered (Farmage) • 1/4 cup kalamata olives • 1 red beard scallion, sliced, reserving the green for garnish (Black River photo by Valerie Robertson Farm) Each Organic plant in the wall lives in its original pot, which is placed directly in its tray.• The will grow towards the light, so maintenance of the wall will 1/2plants avocado, pitted include a monthly task of removing each pot by hand, turning it 180 degrees, 1/4 cup hummus and•putting it back in place. • 1/4 cup roasted or raw pepitas (pumpfromkin theseeds) City of Wilmington Tree Commission for Outstanding Function Design at the New Hanover Regional Medical Center Ingredients—Dressing Betty Cameron Women’s and Children’s Center (a rooftop garden 2 cups lemon juice and their families). that• can be fresh visited by patients • 1 garlic clove, finely grated What was it about this project that pulled After Mott washing out of retireand drying the chard, bowl. Place half an avocado in the center • 1for tsp.what driedwas oregano ment obviously going to involveremove a lot of time and from the stems and cut the leaves of the salad and fill with hummus. effort? • 3/4 tsp. sea salt them into small pieces and place in a large Sprinkle the pepitas and scallion greens bowl. • For 1/4one tsp.thing, pepper the sheer complexity of thesalad project wasChop entic-the stems into 1/4-inch onto the salad. Pour the remaining dresspieces and set ing.• It1 was and different and challenging. “I had to learn aside. an ing evenly over the salad. Add additional cup new extra-virgin olive oil awful lot. I mean I’d done this kind of work forever, but still this Drizzle 1/4 cup of the dressing over the salt and pepper to taste. Instructions is a new system I haven’t used... Also just the logistics of it, you with hands to make chard and massage by Valerie Robertson Original recipes and photo photos courtesy Prepare the dressing. First whisk know. Building something insidetogether here is like building tender. a ship in a A scissor lift wasNelson. used to allow placement of Board the plants. of Casey She is a National all the ingredients except the olive oil. bottle. It was complex enough to be interesting.” lift only reached 22Wellness feet, so Mott had to place a Add the chickpeas, carrots, cucumbers, The Certified Health & Coach specialThen slowly add in the olive oil to the ladder on top of the platform shown at the top of this Even more important, though, this project was an opportutomatoes, olives, scallions and chard stems izing in women’s health. Connect at caseynelother ingredients as you continue in order to reach the last several feet of wall. nity for him to prove that such a complicated project could be on top of the massaged chard in the salad photo, sonwellness@gmail.com. whisking. very successful. And he was concerned that if a green wall were attempted but were not a success, that might be the end of using green wall technology in Wilmington. But he was confident Herbs • Vegetables he could make it work. “If it’s successful and it gets some of the Natives notoriety I think it’s going to get, you’ll see a lot of them, maybe Butterﬂy & Bee Plants not this big. This is a major undertaking in anybody’s book.” He believes that the success of his green wall will encourage others. Mott plans to put together information on the newly completed green wall, enough so that people will have documentation on how it was created. What he’d really like is to put together a class to teach what he’s learned to people who are eager to learn. Who will get to visit the wall every day? As floors of the building are finished, the building will be rented out as office Cape Fear’s Spring 2017Going Green • Summer / Fall 2022

340 Goodman Road, Leland

910-253-5964

Year-Round • M-Sat 8-5 web page: LocalHarvest.org www.sheltonherbfarm.com www.sheltonherbfarmnc.com A Century Farm & Bird Friendly Business www.goinggreenpublications.com Cape Fear’s Going Green

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local seasonal food

Recipes Mushroom and Rice Stuffed Acorn Squash Servings: 4 • Prep time: 80 minutes

• 4 ounces baby bella mushrooms, sliced • 2 cups cooked wild rice blend (Lundgren Organic Wild Blend Rice) • 2 cups fresh lacinato kale (Humble Roots Farm, Wilmington, NC; Farmage, Castle Hayne, NC) • 1/3 cup pecans, chopped • 1/4 cup cranberries (frozen or dried) • salt and pepper to taste

Instructions

Preheat the oven to 400oF. Microwave each squash on high for 1 minute to soften. Cut the acorn squash in half and remove the seeds. Brush with 1 tablespoon of the avocado oil and the maple syrup. Sprinkle with salt. Place squash halves cut side up in a large roasting pan. Pour 1/4 inch of water in the bottom of the pan to keep the squash moist. Bake for about 45 minutes or until the squash is easily pierced.

Ingredients • 2 medium acorn squashes • 2 Tbsp. avocado oil, divided • 2 tsp. maple syrup • 1/2 tsp. salt • 1 clove shallot, minced • 2 cloves garlic, minced (Wild Meadow Farm, Delco, NC) • 4 ounces shiitake mushrooms, sliced (local)

While the squash is roasting, prepare the mushroom stuffing. Heat the remaining tablespoon of avocado oil in a sauté pan over medium heat. Add garlic and shallot to the pan and cook for about 2 minutes. Add the shiitake and baby bella mushrooms and sauté for about 3 minutes. Mix in cooked rice and pecans and cook for 5 to 10 minutes. Lastly, add the kale and cranberries and heat until kale is slightly wilted. Remove the acorn squash halves from the oven and fill each with the mushroom and rice mixture. You may have some left over. Season with salt and pepper to taste.

Roasted Green Beans Amandine Servings: 6 • Prep time: 40 minutes Ingredients • 1 ½ pounds fresh green beans, washed and trimmed (Cottle Organics, Rose Hill, NC) • 3 cloves garlic, chopped (Wild Meadow Farm, Delco, NC) • 2 Tbsp. extra virgin olive oil, divided • 1/2 cup almonds, sliced • 1 small clove shallot, sliced • 2 lemons, (slice lemons for garnish; juice unused ends to obtain about 1 Tbsp. of juice) • 1/2 tsp. salt

Remove both the beans and almonds from the oven after about 20 minutes. Place beans on a serving platter. Spoon the almonds and sliced shallot over the top of the green beans. Sprinkle with salt and drizzle 1 Tbsp. of lemon juice over top. Garnish with sliced lemons.

Instructions

Preheat oven to 400oF. Wash, dry and snip the ends of green beans. In a large bowl, toss together green beans, 1 ½ Tbsp. olive oil and garlic. Spread out evenly on a large parchment-lined, rimmed baking sheet and put in the oven until beans are starting to brown—about 20 minutes. Spread sliced almonds and sliced shallot on a separate parchment-lined, rimmed baking sheet and drizzle with 1/2 tablespoon of olive oil. Add to oven after the beans have been roasting for 10 minutes. Welcome to Going Green’s recipe page, where we bring you new ideas for how to enjoy local and seasonal foods. For the purpose of this page, “local” includes North and South Carolina.

www.issuu.com/capefearsgoinggreen

Original recipes and photos courtesy of Casey Nelson. She is a National Board Certified Health & Wellness Coach specializing in women’s health. Connect at caseynelsonwellness@gmail.com, and see her Chef’s Statement on page 16.

Cape Fear’s Going Green • Winter 2022

www.goinggreenpublications.com

local seasonal food

Recipes Raspberry Jam Thumbprint Cookies Servings: 12 • Prep time: 30 minutes

Ingredients Raspberry Chia Seed Jam • 2 cups of frozen raspberries • 1 Tbsp. chia seeds • 1 Tbsp. pure maple syrup • 1 tsp. vanilla • 1 Tbsp. fresh lemon juice Cookie • 2 cups fine almond flour • Pinch of salt • 1/4 cup avocado oil • 1/4 cup pure maple syrup • 2 tsp. vanilla extract Instructions Over medium heat, add frozen berries to a small saucepan stirring occasionally as they thaw. When the berries begin to gently bubble, use a fork or potato masher to mush the berries to a smooth consistency. Add in maple syrup, vanilla and lemon juice. Remove from heat. Slowly stir in chia seeds. Cover and set aside. Let cool and thicken. While the jam cools, preheat the oven to 350oF. In a bowl, whisk together the maple syrup, avocado oil and vanilla. Mix in the almond flour and salt until you achieve a doughy

consistency. Roll into one large ball. Using your hands, divide into 12 balls. Place the balls on a parchment-lined baking sheet, spacing them evenly. With a round teaspoon, indent the center of each ball. Use a small spoon to fill each cookie indentation with the raspberry jam. Place in the oven and bake for 10–15 minutes, making sure the bottoms don’t burn. Remove from oven. Cool and serve.

Meet the Chef: Casey Nelson Casey Nelson is the third chef to contribute original glutenfree vegan ideas since we starting publishing plant-based recipes in Spring 2013. Nelson’s recipes appear as a regular feature appearing in Cape Fear’s Going Green magazine. All her recipes are vegan and gluten-free. These have proven so popular we have started to assemble them in one booklet. The collection can be found, along with the more recent issues of Going Green, at www.issuu.com/capefearsgoinggreen, and more will be added in coming months. “I am Casey, a Board-Certified Health and Wellness Coach living in WiImington, NC. I am passionate about creating healthy and delicious recipes using locally sourced ingredients. I love shopping at the farmers markets and supporting our local producers. I believe the food we eat truly impacts our overall health and wellbeing. I have experienced how much better I have felt both physically and emotionally, eating healthy and eliminating foods I am sensitive to. I strive to make recipes free from refined sugar and common food allergens. If you want more information or guidance about nutrition, please contact me at caseynelsonwellness@gmail.com.” —Casey Nelson 16 www.goinggreenpublications.com

Casey Nelson likes to buy ingredients for her original recipes at area farmers’ markets.

Cape Fear’s Going Green • Winter 2022