Monthly Archives: January 2013

Denise’s Delightful Dishes: Pockets full of pears!

After the holidays it seems like I crave sweets more than normal.  My resolution for 2013 is to try to make better food choices.   So one way to do that is to eat  fruits and vegetables are in season.   This is the list of produce that is in season during the month of January.

  • pears
  • blood oranges and other citrus fruit
  • kiwi
  • broccoli
  • carrots
  • cauliflower
  • celery
  • spinach
  • avocado
  • cabbage
  • chard

The following recipe is one of my favorites treats.  It is a fruit pocket.  It reminds me of pie and cobbler, but with a healthier twist.  It is easy enough for kids of all ages to make a simple snack that’s full of fruit and flavor!

Pocket Fruit Pies 

Level: Easy Serves 4

4 (8-inch) flour tortillas
1 large apple or 2 medium peaches
or pears
1/4 teaspoon ground cinnamon
2 tablespoons brown sugar
1/8 teaspoon ground nutmeg
2 tablespoons milk
sugar (optional)

Remember to wash your hands!
1. Preheat oven to 350 degrees.
2. Warm tortillas in microwave or oven to make them easier to handle.
3. Peel and chop fruit into small pieces.
4. Place 1/4 the fruit on each tortilla.
5. In a small bowl stir together brown sugar, cinnamon and nutmeg.
sprinkle over fruit.
6. Roll up the tortillas with the fruit.
7. Place on an ungreased baking sheet and make small slashes to allow
steam to escape. Brush with milk and sprinkle with additional sugar,
if desired.
8. Bake for 8 to 12 minutes or until lightly brown.
9. Serve warm or cold.

Helpful Hints: This easy snack helps work fruit into a daily diet. Tortillas,
with a variety of toppings, make great snack builders!
Safety Tip: Allow pie to cool slightly before tasting – the steam and sugar
can burn!

Nutrition Facts

Serving Size 1 fruit pocket (140g)
Servings per Container 4

Amount Per Serving
Calories 300   Calories from Fat 50

% Daily Value*
Total Fat 5 g 8 %
–  Saturated Fat 1.50 g 7 %
Cholesterol 0 mg 0 %
Sodium 350 mg 15 %
Total Carbohydrate 55 g 18 %
–  Dietary Fiber 4 g 16 %
–  Sugars 14 g
Protein 7 g
Vitamin A 0 % Vitamin C 6 %
Calcium 10 % Iron 15 %

*Percent Daily Values are based on a 2,000 calorie diet.  Your daily values may be higher of lower depending on your calorie needs:

Calories – 2,000 2,500
Total Fat < 65g 80g
Saturated Fat < 20g 25g
Cholesterol < 300mg 300mg
Sodium < 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:
Fat 9 – Carbohydrate 4 – Protein 4

A new addition! – Denise’s Delightful Dishes

Denise’s Delightful Dishes is a sister to the Demo Garden Blog.  It focuses on using healthful ingredients for delicious dishes that will delight your family.  Once a week, I will be a guest on the Demo Garden Blog and plan to share recipes, kitchen tips, food preservation and hints on making wise food choices.  Here is just a sample of one of my posts.

Celebrating National Spaghetti Day

I am always looking for easy and satisfying dishes to serve to my family. One dish that is made almost once a week at our house is Spaghetti! I admit, years ago I used the sauce that came in a jar until I made this sauce for the first time. Since that day,I have not bought a jar of that spaghetti sauce stuff in over 15 years! I have made  this recipe  meatless, with ground meat, meatballs, and have used it for numerous casserole dishes as a marinara sauce. I love the fresh flavor and bits of tomato. Canned or frozen tomatoes from your garden would make this recipe even more delightful!  I am sure your family will love it too! I usually round out this meal with whole wheat spaghetti pasta, a fresh green salad and slices of whole wheat garlic toast.

Spaghetti Sauce

1 pound of ground beef

3-4 cloves of minced garlic

1 large onion diced

Brown these three ingredients together and then add the following.

1 teaspoon dried basil

3/4 teaspoon dried oregano

2 teaspoons sugar

1- 15 oz can of tomato sauce

1 15 oz can of diced tomatoes

1 4 oz can of tomato paste

1 teaspoon of salt

1/2 teaspoon of pepper

Simmer 10-15 minutes or until sauce is hot and bubbly. Serve over whole wheat spaghetti or your favorite pasta shape.

Nutritional Information: 1 serving (1 cup) equals 182 calories, 9 g fat (4 g saturated fat), 50 mg cholesterol, 559 mg sodium, 7 g carbohydrate, 1 g fiber, 17 g protein. 

New Vegetables & Fruit for 2013

This is the first of what will probably be 3 or 4 posts about new varieties I’m seeing in seed catalogs as we are getting ready to plan the garden for the year.

The caveat, of course, is that I have no idea if they will do well for us or not! I’m also highly skeptical when a new variety is promoted as being “heat tolerant!” I always suspect that they mean heat tolerant where that variety was developed – typically New York, Washington, Oregon, etc. “Heat tolerant” means something very different there!

There are some new raspberries and strawberries available, mostly from the Cornell University breeding program, that intrigue me. Raspberries are often a challenge to grow here, but they are still one of my favorite fruits.

‘Double Gold’ Raspberry – This is a fall-bearing (primocane fruiting) raspberry that produce pink-blushed gold fruit. It is so pretty that I’m sure I will have to try it at some point, even though it will probably be as susceptible to sunscald as most other gold raspberries.

‘Crimson Night’ Raspberry – Another fall-bearing raspberry, this one has dark purple-red fruit. It also sports compact, dark purple canes. I’ve seen some companies promoting this variety as ideal for container gardens and small garden plots or for use in the edible landscape.

‘Purple Wonder’ Strawberry – This is a June-bearing strawberries that is a dark red to purple color. A fun choice for all you K-State fans!

Vegetable Varieties

‘On Deck Hybrid’ Sweet Corn – This varieties is being marketed as perfect for a container on your deck or patio. Color me skeptical on this one! It says plant 9 seeds per 24” container and enjoy sweet corn in 2 months. The biggest challenge about growing sweet corn in a small garden area is poor pollination, so I’m not sure how they are going to overcome that limitation. Anyone want to try it?

‘Vivid Choi’ Pac Choi – A Pac Choi (aka Bok Choy) variety with a range of colored stems a la Swiss Chard. My camera is excited about this one!

‘Green Tiger’ and ‘Pink Tiger’ Saladette Tomatoes – These are 1” wide by 2-4” long tomatoes that are striped. The pink is rose pink with orange striping and the green is yellow-green with dark green stripes.

That’s all for now…I’m sure I’ll have some more to share in the coming weeks!