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index of goodies & contributors

alphabetical GF gluten free • V vegan • VG vegetarian



Chardonnay Carrots GF, VG Andi Amin |

Apple Butter & Spiced Apple Rings GF, V Martha Zepp | on behalf of Penn State Cooperative Extension, Lancaster County

Country Cabbage Risotto GF, optional VG Laura Henkle-Sauer | Vintage Lace & Table, facebook Glazed Garden Carrots with Madeira GF, V Annette O. Corona | Honeycrips Apple Slaw GF, V, raw Rachel Van Duzer | How to Make Sauerkraut GF, V, raw Lisa Mitchell High Calcium Kale Sauté GF, V Erica Bowers Lavdanski | Lost Love Apple Salad GF, VG Jennifer Hetrick | Raw Stuffing GF, V, raw Sheryll Chavarria| | Raw Can Roll Cafe, Wayne PA Sweet Potato Waffle with Goat Cheese Butter & Jalapeño Syrup VG George Bieber | The Sunflower Truck Stop: Mobile Café |

body, home & garden Artful Table Inspiration | Katie Smaglinski |

Apple Pumpkin Oat Bread Gluten-Free, Oil-Free & Vegan! GF, V Rachel Van Duzer | Bountiful Bread Pudding (a.k.a. apple baked french toast) VG Wanda (mom) Canakis & Phoebe Canakis | Coconut Millet Cake GF, V Beth Krumholz | Dark Chocolate Bark GF, V Emily robins | Pumpkin Peanut Butter Skillet Cookie GF, VG Ann Fulton |

drinks Ada Cha | Ginger Tea GF, V Srirupa Dasgupta| Cinnamon Apple Crisp Tea Latte GF, V Kari Dandrea| Coconut - Carrot Candy Juice GF, V, raw Marlena Torres, CN |

Autumn Olive: Eat the berries then get rid of the plant! | Anne-Marie McMahon|

Kombucha GF, V, raw Jennifer Dages | &

Freshen up Your Fridge | Sabrina Bankes Fernandez |

Pumpkin-Tini GF, VG optional V Josh Nagle |

Natural & Vegan/Vegetarian at Home Hair Treatments | Tia Mazy |

What’s the Buzz on Fall Beer Review Kevin Bennett

About The Sunflower Truck Stop: Mobile Café The STS is unlike any other food truck. We love to create unique and delicious dishes utilizing fresh local ingredients. Farmers markets are our favorite locations to be found. Weekly, we are at the: Boyertown Farmers Market every Friday from 3-7pm Phoenixville Farmers Market, Saturdays from 9am-1pm West Reading Farmers Market every Sunday also from 9am - 1pm   Occasionally at our favorite Philadelphia spot, on a rotating basis throughout the season, is The Porch at 30th Street.

Country Cabbage Risotto

gf, optional vegetarian Recipe and Photo: Laura Henkle-Sauer | Vintage Lace and Table, on facebook

For my Sunday dinner vintage table, I’m craving a hearty meal my dear grandmother often made during the chilly seasons. A Southern belle of the kitchen, she married her Italian beau in 1915 and cooked up her own style of Italian-Southern fusion cuisine.    This family favorite cabbage risotto is my updated version of her country classic.

serves 6 4 to 5 cups simmering chicken stock (substitute vegetable broth for vegetarian version) 2 tablespoons olive oil 1 medium onion, chopped 3 cloves garlic, minced 1 pound pancetta, chopped (substitute 8 ounces of diced mushrooms for vegetarian version) 2 pounds savoy cabbage, coarsely shredded 1 tablespoon fresh sage, chopped 2 cups arborio rice ½ cup dry red wine 8 fresh San Marzano plum tomatoes, peeled and chopped 3 tablespoons butter, cut in pieces ¾ cup grated pecorino cheese 2 tablespoons fresh parsley, chopped parsley and shaved pecorino, for garnish 1. Place stock on stove top to let simmer. Heat oil in a large skillet.  Add onion, garlic, and pancetta (mushroom) and sauté on medium high heat until onions are translucent.  Add cabbage and sage.  Cook until cabbage is wilted, stirring occasionally.   2. Reduce heat to medium low and stir in the rice.   Cook a few minutes stirring now and then.     Add wine and tomatoes, constantly stirring and allow all liquid to be absorbed by the rice.  Add one ladleful of the chicken stock, stirring until all liquid is completely absorbed again.  Repeat this process, tasting the rice often to test for al dente doneness, you may not need all the stock.  After the last addition is absorbed, remove from heat.   3. Fold in butter, parsley, and pecorino cheese and season with salt and pepper to taste.   Garnish with parsley and shaved pecorino.  Mangia! Mangia! For vintage tablescaping, event planning , and beautiful home decor inspiration follow Vintage Lace & Table.

Coconut - Carrot Candy Juice gf, vegan, raw Recipe: Marlena Torres, CN | Throughout my career as a nutritionist, I have never seen anything make an impact on client's health like fresh juices and smoothies. This is because fresh juices and smoothies are not only loaded with nutrients, they are also the most alkaline substances on the planet, delivered to the body in their most highly absorbable form. Since juices and smoothies take little to no digestive effort, all of the nutrition, enzymes, and alkalinity goes straight into the bloodstream, delivering all of that goodness to your cells, tissues, and organs instantly! It's the ultimate pick me up. The following recipes are a tasty introduction to the life changing practice of fresh juicing and blending. Have fun! Coconut - Carrot Candy Juice 8 ounces homemade coconut milk  3-4 medjool dates* or stevia to taste (I recommend NuNaturals brand stevia) 8 ounces fresh carrot juice, juice from approximately 10 carrots *You want to use very soft dates. If your dates are harder, then soak them in water for about 30 minutes before blending.  Coconut Milk Instruction Making your own homemade coconut milk is easier than you think. Simply blend 1 part coconut with three parts water along with the dates or stevia until uniform, and then strain through a nut milk bag.For the purposes of this recipe you will use 1/3 cup coconut flakes, and 3/4 cup water.  Nut milk bags are available for purchase at your local health food store or use cheese cloth or a tea towel in a pinch. You can use the same 1 part to 3 parts rule for any nut or seed. Almonds, pecans, sesame seeds, hemp seeds, and provide an excellent non-dairy milk filled with healthy fats for yourself and your family.  Recipe Instruction 1. Run about 10 carrots through a juicer such as the Breville Juice Fountain or Jack LaLanne. If you don't have a juicer, you can pick up a pasteurized carrot juice, although it won't taste as good as the fresh stuff.  2. Stir together the carrot juice and coconut milk. 3. Sometimes I add a little drop of vanilla extract to this juice. It really is like candy.  You can visit my website,, for more recipes, and a free audio guide on how to make juice fasting right for you! There are many different ways to incorporate juices, smoothies, and fasting into your lifestyle. Fasting is definitely not one size fits all.

Once you become experienced with the basics of sauerkraut, have fun experimenting. Â Use a combination of red and green cabbage for a pink tinged sauerkraut, add shredded carrots, spices such as caraway and fennel, or be bold and add chunks of apple. - Lisa

let’s do it . . .

Kombucha Recipe and Text: Jennifer Dages | | I am a happily married homeschooling mother of 4 who lives in small town Pennsylvania. I blogs at The Entwife's Journal and at Purposeful Nutrition. I am also an RN working to build a health business through blogging, speaking, and health coaching. One of my favorite probiotic drinks is kombucha. Kombucha is a fermented tea drink of Chinese origin via Russia. To make kombucha you must have a scoby or “mushroom”. This is really a strange looking collection of cells that is a Symbiotic Colony Of Yeast and Bacteria which acts on sugar and tea to produce acetic acid, lactic acid, and glucuronic acid. Glucuronic acid is something a healthy liver produces that neutralizes toxins in the body. An overworked and overloaded liver cannot produce enough to always combat the toxins coming into the body. Additional glucuronic acid coming in with the kombucha can aid the body’s natural cleansing process and strength the immune system. This is also not a difficult drink to make once you get a scoby. Scoby’s can be obtained from an informed friend or through the internet. The recipe for kombucha is simple.

makes makes 16 cups 4 quart glass jar 3 quarts filtered water 4 organic black tea bags 1 cup sugar 1 scoby (call your local health food store or look on the internet) 1. Brew black tea a. 3 quarts filtered water with 1 cup sugar and 4 tea bags of organic black tea. b. You want organic because the regular tea often has fluoride in it which is not something you want in your body. Also you need at least 70% black tea if you want to mix other tea with it. 2. Once the tea has been brewed, pour the cooled liquid into a 4 quart jar and add 1/2 cup kombucha from a previous batch and place the scoby on top. 3. Cover the bowl loosely with a towel or cheesecloth or a coffee filter and let sit from 7-10 days, sometimes longer in the winter if it is in a cool place. 4. It should be somewhat sour and rather fizzy with no tea taste remaining when ready to use. Store in the refrigerator. 5. Keep the scoby and a small amount of remaining kombucha aside for your next batch.

fall 2013 preview  

the best of seasonal recipes & diy from local small businesses. vegan, vegetarian, gluten free. all real foods. all good. phoebespurefoo...

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