Fab Five Garden Recipes 2015

Garden Recipe

Make the Most of Your Summer Harvest and Your Health!

After all of your hard work this season I hope you are a enjoying your harvest and reaping the rewards of time well spent.  Time well spent investing in your health along with investing in your family and friend’s health!  I know I am! I love to express my creative side through preparing healthy meals for my family and friends.  This summer I experimented a little!  Below are this year’s “Fab 5” creations of the summer.  (Click to Tweet)  They are simple and delicious.  Enjoy!
Grilled Sweet Potato Veggie Kabobs
(shish kabob skewers)
4 sweet Potatoes
1 zucchini
1 yellow Squash
3 bell peppers (Red, yellow and green)
1 red onion
(maple vinaigrette dressing)
4 tablespoons extra virgin olive oil
3 tablespoons golden balsamic Vinegar
2 tbs pure maple syrup
Cube sweet potatoes.  Preheat oven to 350 degrees and bake sweet potatoes in a shallow baking dish for 25 minutes. Let cool.  Slice all Veggies into twice the bite size piece.  Add a slice of each fresh veggie, doubling up on the sweet potatoes, to your skewer.  Repeat until you use all veggies.  In a small bowl, combine extra virgin olive oil with golden balsamic vinegar and pure maple syrup.  Whisk together.   Set aside. In shallow baking dish, lay skewers and marinade with maple vinaigrette dressing.  Before placing on the grill add fresh basil, oregano, sea salt and/or ground black pepper to taste.  Grill until veggies are al dente and enjoy!
Veggie Chips
Use the veggie of your choice!  Veggie chips are easy to make and are a delicious alternative to any chip craving.  Express your creative side with spices! I recommend trying any of these veggies:
Sweet potatoes
Yellow squash
3 tablespoons of extra virgin olive oil
Salt / spices to taste
Preheat oven to 225 degrees Fahrenheit.  Thinly slice the vegetable of your choice using a mandolin or sharp knife.  Pat to dry.  Lie each slice on a parchment lined baking sheet.  Brush with extra virgin olive oil and add the seasonings of your choice.  (quick tip! Veggies shrink considerably while baking.  I recommend going light on your seasoning.  After they have cooked, you can always add more seasoning).  Place in preheated oven and bake until crispy.  Baking times may vary depending on your vegetable of choice.  So be sure to keep an eye on them.  They are best enjoyed freshly baked.

Cilantro Lime Cucumber Salad

2 cucumbers, very finely sliced
2 cloves of garlic, finely minced
4 tablespoons minced cilantro
3 tablespoons fresh lime juice
3 tablespoons extra-virgin olive oil
½ teaspoon of sea salt, to taste
Add ground black pepper to taste.
*Add 1 jalapeno, seeded and finely diced and or ¼ teaspoon crushed red pepper to spice things up!
In a large bowl, combine fresh lime juice, salt and pepper.  Use a whisk to incorporate the olive oil.  Set aside.
Finely slice the cucumbers using a mandolin if you have one.  Otherwise, use a sharp knife to slice as thin as possible.  Add the cucumbers to the dressing and stir together.  Finely mince cilantro and add to the bowl. Refrigerate and serve chilled.  Yum!
Garlic Lemon Asparagus
1 pound trimmed asparagus
2 teaspoons extra virgin olive oil
1 garlic clove, minced
1 teaspoon fresh lemon juice
1/4 teaspoon freshly ground black pepper
1/8 teaspoon sea salt
Preheat oven to 425 degrees Fahrenheit.  Place the asparagus into a mixing bowl, and drizzle with extra virgin olive oil. Toss to coat the spears, then, sprinkle with garlic, salt, and pepper. Arrange the asparagus onto a baking sheet in a single layer. Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness. Sprinkle with lemon juice just before serving.  Use as a side to compliment fresh grilled chicken breast!
Quinoa Vegetable Salad with Lemon-Basil Dressing:
1 cup uncooked quinoa
15 oz. can garbanzo beans, rinsed and drained
1 orange bell pepper
1 yellow pepper
1 green pepper
4 green onions
*add ¼ cup of Jalapenos to spice things up!
(Lemon basil dressing)
2 tbsp. olive oil
2 tbsp. fresh lemon juice, or more to taste
1½ tsp. fresh basil
Rinse quinoa, and cook according to package directions. Let cool.
In a small bowl, whisk together olive oil, lemon juice, and basil. Set aside.
Slice all veggies into bite size pieces.
Place all salad ingredients in a large bowl.
Pour dressing over top and mix well to combine.
Chill before serving.
I love this recipe because it is full of protein.  Enjoy for a light lunch or compliment your dinner entrée!
The Centers for Disease Control and Prevention (CDC) reported in 2010 that only 33% of adults were eating the daily recommended amount of fruit, and even fewer than 27% were meeting their daily quota of vegetables. And that’s adults; the numbers for teens were worse!  Where do you stand?
How will you incorporate more fresh veggies into your day?
Got another “Fab” recipe?  Please share!
Joy Vale
September 13, 2015
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. David Starkey and Dr. Andrew Kender, Chiropractic Physicians
To schedule an appointment, click here.

“Organic Vegetable Gardening Information.” How to Grow Gardens. N.p., n.d. Web. 03 Sept. 2015. Durand, Faith.

“Here Are 10 Pictures of Your Daily Recommended Servings of Fruits & Vegetables – Delicious Nutrition.” N.p., n.d. Web. 09 Sept. 2015.

Its Not Too Late To Start Your Organic Vegetable Garden

Untitled design (14)  8 Quick Tips to Start Your Garden Today!

It is June, but it’s not too late to start your own homegrown vegetable garden.  It may seem that Mother Nature is playing tricks on us with the weather here in Ohio but starting a garden now is easier than you think and also very rewarding!  With a little planning, preparation and few quick tips, you are on your way to growing fresh, organic, home-grown produce.  Not only will you save money on groceries, you will know exactly what you are eating and may have a little fun doing it!
My daughter Ashleigh has been the true inspiration for this topic.  After nearly three years of eating strictly vegetarian, spending valuable time in the produce section, she has sparked our interest to invest our time, money and energy into growing our own organic vegetable garden. One thing I have learned in motherhood is to embrace these moments. Embrace the moments spent together, learning together and having fun together.   Together, I know it will be time well spent (not just running to the grocery store), an incredible sense of accomplishment, and valuable life lessons to carry with her into adulthood.  And, we’ll have a little fun together!
Below are a few quick tips I used to get started.  I recommend keeping a log of your gardening to help you to improve from year to year.  Keep information about the soil that you used, the amount of rainfall/watering and the dates that you planted and harvested.
Quick Tips to Getting Started:
Tools you will need: gardening gloves, a garden fork, spade, hoe, garden hose and a wheelbarrow.
1.  Research what crops do best in your area and go with the vegetables you love to eat!
2.  If you haven’t started your seedlings it’s not too late.  You can buy hearty sprouts ready to plant.  When shopping for organic vegetables, look for heirloom varieties that are non-GMO.  Plan to grow enough to cover your daily requirements.
3.  I recommend starting with a raised garden box, starting small.  Raised garden beds require less bending, less weeding, protect the plants, stop erosion and will help keep the little nibblers, such a rabbits, out.
4.  Choose a high quality soil.
5.  Determine the best destination for your garden.  The best place will have at least 6 hours of direct sun and be within reach of a garden hose. [Click to Tweet]
6.  Start a compost pile and use it to give the proper nutrients to your garden soil and cut the use of chemical fertilizers.
7.  Don’t forget to water! Water your plants in the morning, watering the soil and not the greenery. A common rule is to water your garden an inch of water a week.  I recommend setting out a rain gauge to accurately assess the right amount of water needed after a rainfall.
8.  Wondering how you are going to keep those pesky bugs and critters away?  Instead of applying chemicals I suggest an age-old remedy recommended by my Grandmother:  an organic pest control consisting of 1 gallon of warm water, 1 tablespoon of baking soda and 2 tablespoons of Dawn dishwashing soap.  [Click to Tweet]   She recommends spraying the greenery weekly to ensure a good harvest.   My Grandmother also advised adding crushed eggshells once a week to deter slugs. [Click to Tweet]
With all this in mind I encourage you to start a garden of your own!  Don’t forget to water daily, fertilize weekly and most of all – reap the rewards of time well spent. I wish you a bountiful harvest!
What suggestions do you have for all natural alternatives to pesticides?
Joy Vale
June 14, 2015
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. David Starkey and Dr. Andrew Kender, Chiropractic Physicians
To Schedule a Complimentary Consultation, click here.

Teegen, Marta. Homegrown: A Growing Guide for Creating a Cook’s Garden. New York, NY: Rodale, 2010. Print.
“How and When to Water Your Garden.” – Vegetable Gardener. N.p., n.d. Web. 06 June 2015