How to Create a Summer Salad Container Garden

by Rachael of KitchenCourses.com

"When I think of summer, I think of fresh produce and leisurely walks around my farmer's market. I love heading out to my local farmer's market to select the brightest salad greens and juiciest tomatoes for my summer salads. But what's better than going to the market to get some of the freshest ingredients? Going out my door to my patio to find just what I need! I recently planted my own container garden so that I have just a few less things to pick up at the market each week, and a little more to be excited about all summer long! You can grow a garden full of flowers that are pretty to look at, but even better, you can grow a garden full of fresh vegetables that you can eat! In even the smallest of spaces (I'm using two 12-inch diameter pots!), you can make a container garden grow.  Here's a step-by-step guide on how you can set up your own summer salad container garden that's perfect for any small space: 

1. DETERMINE WHAT AND HOW MUCH YOU'D LIKE TO GROW.

• Think up the ingredients you know you love to eat over and over. Choose from ingredients like these or brainstorm some others that you'd like to plant for your summer salad container garden: 
• Lettuces: various types, like romaine, butter crunch, green or red leaf
• Tomatoes: various types, like Roma, cherry, or hot house
• Bell peppers: various colors, each offering different nutrients
• Jalapenos: for some heat!
• Scallions (also called green onions)
• Radishes
• Carrots
• Herbs: various types, like basil, thyme, mint, or parsley
• You'll want to plant more of the ingredients that you know you'll be harvesting more often, so there is always time for them to re-grow. Decide how many and which ingredients you'd like to plant. 

2. STRATEGIZE HOW MUCH SPACE YOU'LL NEED AND HOW THE PLANTS WILL BE CONFIGURED.

• When you're working in a small space, planting strategically is important. You don't want to take up more room than you have to, and you want to be sure you're giving each vegetable enough room to grow and thrive in its container. A few ways to do this are: 
• Vary the height in the containers. When using a circular planter, plant those that will grow the tallest in the center and scale down in size from there. When planting in a box or rectangle planter, plant the tallest plants near the back of the container and scale down in plant size from back to front. This will create visual interest and ensure that the smaller plants still have a chance to get some sunlight.
• Don't crowd too many plants in too tightly into a container. When you select your vegetable plants, the packaging will indicate how far apart they should be planted, so use that as a guide before getting into the dirt.
• Plant according to sunlight requirements. If a few of your plants need sunlight for 6 hours a day, and others need less, plant according to how much sun they need, so none get over-sunned and none are under-sunned. You can keep one container in the sunnier spots and the other away or tucked under shade, if necessary.

3. HEAD OUT TO THE STORE TO SELECT YOUR PLANTS, CONTAINERS, AND SOIL.

• I like to choose plants that have already been “started,” which means someone else has made sure the seeds aren't duds and that as long as I take care of them, they'll do pretty well. I like doing it this way, because I personally don't always have a green thumb for planting, but if you have ultimate confidence in your gardening - don't be afraid to start with seeds! When I do choose plant starters, I like to get organic ones that haven't been “helped along” with any chemicals. Be sure to check the plant before you purchase it, choose only plants that look fresh, have firm leaves, and don't look too wilted or damaged. You can nurse some plants back to health, but others may have been through a little too much to bring home. Use your best judgment. Choose containers that are large enough to hold all the plants you wish to grow and allow for adequate space between them. Remember to read the tags on the plants or seed packets to know how much space they need and what to expect in terms of height and spread. Also look for pots that will supply your vegetables with proper drainage. You can find planters with holes in the bottom or with a separate tray underneath to catch any extra water runoff. Select a soil that is organic, has no chemical additives, and will help your plants grow naturally! There are so many soils out there that will “guarantee” that your plants will grow to be big and huge, but you want them to grow naturally, not mammoth sized and flavorless! Remember whatever that plant is grown in will be part of what you put in your body. 

4. POT YOUR PLANTS, GIVE THEM A GOOD WATER, AND NURTURE NURTURE NURTURE!

• Once you have everything home - it's time to get your hands dirty! Fill about ⅔ of your pot with soil, then place your plants out where you plan to pot them. This will give you a nice visualization as to what it will look like once it's completed, and allow you to make any last minute changes, if necessary. Remove the plants from their containers, give the roots a bit of a massage, and place them in the soil. Surround the plants with more soil until the tops of the roots are covered completely. Water your completed summer salad container garden and remember to keep up the watering, as indicated on the tags that came with the plants! Putting together a summer salad container garden can be a simple weekend project that results in delicious and fresh salads almost every night of the week! What can be more fulfilling than growing and eating your own garden vegetables? Happy growing (and eating)!" 

Rachael is the blogger behind KitchenCourses.com and is the author of How to Cook For Yourself and Kick Start Your Kitchen. She writes about her passion for food, eating well while saving money, and inspires people to get familiar with their kitchens and cook for themselves.

Source Articles & Image : http://tasteforhealthy.blogspot.com/2012/04/how-to-create-summer-salad-container.html

This flavorful blend works almost anywhere—as a zesty first course, a tasty side for grilled meat or fish, or as an entrée in its own right.


Ingredients


Dressing
6 large basil leaves
3 cloves garlic, chopped
1/2 cup extra virgin olive oil
2 tablespoons freshly squeezed lemon juice
1 tablespoon lemon zest
1 teaspoon freshly ground black pepper
1/2 teaspoon salt


Salad
6 cups cooked, hot orzo*
1 cup sun-dried tomatoes, chopped
1/2 cup chopped roasted peppers**
1/2 cup sliced Kalamata olives
8 ounces sheep feta, cut in ½-inch cubes
1 cupt Italian parsley

* Be sure to salt your cooking water for best flavor. See How To Cook Perfect Pasta.**This equals 1 ½–2 peppers. Buy roasted peppers in a jar at most major supermarkets, or see How To Roast Peppers.


Directions

Dressing
1. Place the basil, garlic, olive oil lemon juice and zest, pepper, and salt in a blender and puree creating an emulsion. Set aside.

Salad

1. Place the hot, cooked pasta in a spacious, heat-resistant bowl, pour the dressing over it, and mix well. Cool to room temperature. The pasta will absorb the dressing and all its flavor.

2. Place the sun-dried tomatoes, peppers, olives, feta cheese, and parsley in the bowl and mix well.

3. Cover and let sit for several hours, or refrigerate overnight to develop the flavors.

4. Restore to room temperature and adjust seasonings before serving.

Preparation Time:  10 minutes with pre-cooked pasta —plus 2–8 hours downtime.

Tips and Techniques 
How To Make an Emulsion.

All articles and image take from www.foodbuzz.com, please visit the site to know more recipes.

Pasta is a favorite comfort food in any season and everybody love pasta, isn't it? Also it’s cheap and can prepare in just minutes. Most of pasta are high calorie, and for that you should make it healthy.  This Healthy pasta dinners are an easy way to make a low-calorie dinner in 30 minutes or less. Anybody loves whole-wheat pasta for its extra fiber and nutrients, as well as its nutty flavor, and we pair it with lean proteins and fiber-rich vegetables for a balanced meal. Try one of this healthy pasta recipes like Spaghetti with Quick Meat Sauce or other pasta recipes, such as No-Bake Macaroni & Cheese or Creamy Hamburger Noodle Casserole, all for 350 calories or less. Bon appetit...:)

Spaghetti with Quick Meat Sauce

Instead of opening a jar of sauce, try this easy spaghetti with meat sauce on a weeknight. Serve with steamed broccoli and garlic bread. The recipe makes enough for 8 servings. If you’re serving only four for dinner, cook 8 ounces of spaghetti and freeze the leftover sauce.

INGREDIENTS

1 pound whole-wheat spaghetti

2 teaspoons extra-virgin olive oil

1 large onion, finely chopped

1 large carrot, finely chopped

1 stalk celery, finely chopped

4 cloves garlic, minced

1 tablespoon Italian seasoning

1 pound lean (90% or leaner) ground beef

1 28-ounce can crushed tomatoes

1/4 cup chopped flat-leaf parsley

1/2 teaspoon salt

1/2 cup grated Parmesan cheese

PREPARATION

• Bring a large pot of water to a boil. Cook pasta until just tender, 8 to 10 minutes or according to package directions. Drain.
• Meanwhile, heat oil in a large skillet over medium heat. Add onion, carrot and celery and cook, stirring occasionally, until the onion is beginning to brown, 5 to 8 minutes.
• Stir in garlic and Italian seasoning; cook until fragrant, about 30 seconds. Add beef and cook, stirring and breaking up with a spoon, until no longer pink, 3 to 5 minutes. Increase heat to high. Stir in tomatoes and cook until thickened, 4 to 6 minutes. Stir in parsley and salt.
• Serve the sauce over the pasta, sprinkled with cheese.

TIPS & NOTES

Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze in an airtight container for up to 3 months.

NUTRITION

• Per serving: 384 calories; 9 g fat ( 3 g sat , 3 g mono ); 48 mg cholesterol; 52 g carbohydrates; 0 g added sugars; 28 g protein; 10 g fiber; 416 mg sodium; 655 mg potassium.

• Nutrition Bonus: Vitamin A (49% daily value), Zinc (34% dv), Iron (26% dv), Vitamin C (23% dv), Magnesium (21% dv), Potassium (19% dv).

Carbohydrate Servings: 3

Exchanges: 3 starch, 1 1/2 vegetable, 2 lean meat

Source image & article : http://www.eatingwell.com

Healthy Eating makes you feel better and look better. This video by syndicated columnist Rita Heikenfeld shows you recipes, cooking tips and is a guide to healthy eating. Information on healthy drinks, flax, soy and whole grains. Featuring Rita Heikenfeld from AboutEating.com.

Enjoy the Video....

Think pizza can’t be part of a healthy diet? 

Think again! 

Make pizza for an easy dinner tonight with these easy, healthy pizza recipes for your oven and grill. We've cut much of the fat and calories out of these homemade pizza recipes, so you can feel good about enjoying pizza for your next family meal.

1. Grilled Pizza with Pesto, Tomatoes & Feta

Ingredients (4 Serving)

• 1 pound prepared pizza dough, preferably whole-wheat
• 1/2 cup prepared pesto
• 4 ripe plum tomatoes, thinly sliced
• 1/2 cup crumbled feta cheese
• Freshly ground pepper, to taste
• 1/4 cup lightly packed fresh basil leaves, torn

Preparation

1. Heat grill to medium-high.
2. Meanwhile, place dough on a lightly floured surface. Divide into 4 pieces. Roll each piece into an 8-inch round crust, about 1/4 inch thick. Place crusts on a floured baking sheet. Carry crusts and toppings out to the grill.
3. Lay crusts on grill (they won’t stay perfectly round). Cover grill and cook until crusts are lightly puffed and undersides are lightly browned, about 3 minutes.
4. Using tongs, flip crusts. Immediately spread pesto over crusts. Top with tomatoes. Sprinkle with feta and pepper. Cover grill and cook until the undersides are lightly browned, about 3 minutes more. Sprinkle with basil and serve immediately.

Nutrition

Per serving: 430 calories; 18 g fat ( 7 g sat , 9 g mono ); 27 mg cholesterol; 49 g carbohydrates; 17 g protein; 4 g fiber; 749 mg sodium; 262 mg potassium.

Carbohydrate Servings: 3 1/2
Exchanges: 3 starch, 1/2 vegetable, 1/2 fat

2. Garden Pizza

Ingredients (4 Serving)

• 4 whole baby or 1 medium zucchini, halved lengthwise
• 1 pint cherry tomatoes
• 2 tablespoons tomato paste
• 8 fresh basil leaves
• 2 teaspoons minced fresh oregano
• 1/4 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• Yellow cornmeal, for dusting
• 1 pound Easy Whole-Wheat Pizza Dough (recipe follows), or other prepared dough
• 4 ounces fresh mozzarella cheese, thinly sliced
• 1 medium yellow bell pepper, diced
• 3 tablespoons grated Parmesan cheese

Preparation

1. Preheat grill to medium-high. (For charcoal grilling or an oven variation, see below.)
2. Grill zucchini until marked and softened, about 4 minutes. Thinly slice. Reduce heat to low.
3. Process tomatoes, tomato paste, basil, oregano, salt and pepper in a food processor until smooth, scraping down the sides as needed.
4. Sprinkle cornmeal onto a pizza peel or large baking sheet. Roll out the dough (see Tip) and transfer it to the prepared peel or baking sheet, making sure the underside of the dough is completely coated with cornmeal.
5. Slide the crust onto the grill rack; close the lid. Cook until lightly browned, 3 to 4 minutes.
6. Using a large spatula, flip the crust. Spread the tomato mixture on the crust, leaving a 1-inch border. Quickly top with mozzarella, bell pepper and the zucchini. Sprinkle on Parmesan.
7. Close the lid again and grill until the cheese has melted and the bottom of the crust has browned, about 8 minutes.

Tips & Notes

• Tip: To roll out pizza dough: When you're ready to get your pizzas on the grill, turn the dough out onto a lightly floured surface. Dust the top with flour; dimple with your fingertips to shape into a thick, flattened circle—don't worry if it's not perfectly symmetrical. Then use a rolling pin to roll into a circle about 14 inches in diameter. 

Variation:

• Pizza on a charcoal grill: Light 6 quarts (about 1 large chimney starter full) of charcoal and burn until the coals are mostly white, about 20 minutes. Spread the coals in an even layer. Place a grate over the coals. Let the coals burn until they are about medium-low. (Grill any toppings for the pizza while the coals are burning down.) To test the heat, hold your palm about 5 inches above the grill rack; if you can hold it there for about 8 seconds before you need to move it away, the fire is medium-low. Transfer the crust to the grill rack, cover the grill and cook the crust, checking once or twice, until lightly browned, 3 to 4 minutes. Flip the crust, quickly add the toppings, cover the grill and cook until the toppings are hot and the bottom of the crust has browned, 5 to 8 minutes. If your crust browns faster than your toppings are cooking, slide a baking sheet under the pizza to keep the crust from burning while the toppings finish.
• Pizza in the oven: Place a pizza stone on the lowest rack; preheat oven to 450°F for at least 20 minutes. Roll out the dough and place on a cornmeal-dusted pizza peel or inverted baking sheet, using enough cornmeal so that the dough slides easily. Slide the dough onto the preheated stone and cook until the bottom begins to crisp, about 3 minutes. Remove the crust from the oven using a large spatula and place it uncooked-side down on the peel or baking sheet, making sure the underside of the crust is completely coated with cornmeal. Quickly add the toppings and slide the pizza back onto the stone. Continue baking until the toppings are hot and the bottom of the crust has browned, 12 to 15 minutes.
• Individual variation: The dough can be turned into 4 or 6 personal-size pizzas. After kneading, divide the dough into 4 or 6 equal balls. Brush with oil and place 3 inches apart on a baking sheet. Cover and set aside until doubled in size, about 1 hour. Roll each portion into a 6-to-8-inch circle.

Nutrition

Per serving: 375 calories; 9 g fat ( 5 g sat , 1 g mono ); 26 mg cholesterol; 58 g carbohydrates; 17 g protein; 8 g fiber; 531 mg sodium; 566 mg potassium.
Nutrition Bonus: Vitamin C (80% daily value), Folate (46% dv), Calcium (32% dv), Iron & Vitamin A (20% dv).

Carbohydrate Servings: 3
Exchanges: 3 starch, 1 1/2 vegetable, 1 high-fat meat

 Source Article: EatingWell.com

With pickles, oven fries and a tall glass of minty iced tea, even the most devoted bacon fan won't remember what's missing in this smoky, spicy renovation of the sandwich favorite.

INGREDIENTS

• 1 tablespoon Dijon mustard
• 1 tablespoon reduced-sodium soy sauce
• 1 teaspoon adobo sauce from canned chipotle peppers, (see Ingredient note), divided
• 14 ounces water-packed extra-firm tofu, drained and rinsed
• 4 tablespoons reduced-fat mayonnaise
• 8 slices crusty whole-wheat bread, toasted
• 4 pieces green-leaf lettuce
• 2 medium tomatoes, sliced

• PREPARATION

  1. Preheat oven to 475°F. Coat a baking sheet with cooking spray.
  2. Combine mustard, soy sauce and 1/2 teaspoon adobo sauce in a small bowl. Slice tofu crosswise into eight 1/2-inch-thick pieces. Pat dry with a paper towel and place on the prepared baking sheet. Using a spoon, spread half the mustard mixture on one side of the tofu. Turn the slices over and spread the remaining mixture on the other side.
  3. Bake the tofu for 20 minutes.
  4. Combine mayonnaise with the remaining 1/2 teaspoon adobo sauce in a small bowl. Spread the mixture on toasted bread. Divide the tofu, lettuce and tomato among 4 slices of toast and top with the remaining toast to make 4 sandwiches. Cut in half to serve.

  TIPS & NOTES

  • Make Ahead Tip: Prepare through Step 3. Wrap the baked tofu in plastic wrap and refrigerate for up to 3 days.
  • Ingredient Note: Canned chipotle peppers (smoked jalapenos) add heat and smokiness to dishes; the adobo sauce alone adds a spicy zest without extra heat. Look for small cans with other Mexican foods in large supermarkets. Once opened, chipotles will keep for up to 2 weeks in the refrigerator or 6 months in the freezer.

  • NUTRITION

    Per serving: 363 calories; 9 g fat ( 1 g sat , 1 g mono ); 4 mg cholesterol; 46 g carbohydrates; 17 g protein;4 g fiber; 685 mg sodium; 203 mg potassium.
    Nutrition Bonus: Vitamin A (25% daily value), Vitamin C (20% dv), Fiber (17% dv).
    Carbohydrate Servings: 3
    Exchanges: 2 1/2 starch, 1 vegetable, 2 medium-fat meat
    Source Articles & Image: EatingWell.com

Are you coffee lover?When you walk into your favorite coffee shop, you have lots of tasty choices, from iced coffee to smoothies and hot chocolate. Coffee shop drinks are often loaded with hidden calories and fat, so we’ve made over traditional coffee shop drinks into better-for-you versions you can make at home.



EatingWell Frozen Mochaccino
If you lust after those frothy frozen coffee drinks at your local coffee shop, then this mochaccino recipe is for you. This easy homemade version uses low-fat milk, cocoa powder, coffee and just a little bit of maple syrup, so it has a fraction of the calories of a traditional version. (A small mocha frappuccino at Starbucks is 270 calories!) Coffee ice cubes, made by freezing coffee in an ice cube tray, make this drink frosty and give it a big, strong coffee flavor. Recipe by Joyce Hendley for EatingWell.

INGREDIENTS

• 1 cup double-strength brewed coffee or espresso (see Tip)
• 1 cup low-fat milk
• 2 tablespoons unsweetened natural cocoa powder (not Dutch-process), plus more for sprinkling
• 2-3 tablespoons pure maple syrup
• 1/8 teaspoon vanilla extract
• 1-2 ice cubes, if needed

• PREPARATION

  1. Freeze coffee in an ice cube tray until firm, at least 4 hours or overnight.
  2. Combine the frozen coffee cubes, milk, cocoa, maple syrup to taste and vanilla in a blender. Pulse until smooth, adding plain ice cubes if you want it thicker or a little water if you want it thinner. Divide between 2 glasses, dust with a little cocoa powder, if desired, and serve immediately.

  TIPS & NOTES

  • Make Ahead Tip: Equipment: Ice cube tray
  • Tip: Double-strength coffee or espresso gives you the best coffee flavor when making blended or iced coffee drinks. If the coffee isn’t strong enough, the drink will taste watered-down. To brew double-strength coffee, use twice the amount of grounds as you normally would for a regular cup of coffee. Espresso is strong enough brewed regularly.

  NUTRITION

  Per serving: 127 calories; 2 g fat ( 1 g sat , 1 g mono ); 6 mg cholesterol; 24 g carbohydrates; 12 g added sugars; 5 g protein; 2 g fiber; 73 mg sodium; 444 mg potassium.
  Nutrition Bonus: Magnesium (35% daily value), Calcium (17% dv).
  Source articles & image: EatingWell.com