My Life

Tell me what you eat, and I will tell you who you are.

— Jean Anthelme Brillat-Savarin

This book is a little of what I know about growing, preparing, sharing, eating, and enjoying homemade, delectable, and memorable meals that are actually good for you and good for the soul. I will help you not only prepare food but also know why you are eating it, besides the obvious, and give you some pointers on the spices, oils, and techniques that make the dish.

I believe in mindfulness and that mindful eating is conscious eating, an even better experience. Think about your body and all the parts that will flourish and be well nourished with everything it needs and what you give it.

Yes, I use shortcuts in some recipes, but if you learn the art of preparing a meal, you will find many ways to eat well and know your way around the grocery stores and farm markets as well as the kitchen. I will share some of my travel experiences in this book as well, as they always bring me back to the wonderful food that new places and tastes bring, to help elevate even the most sophisticated palate.

Of course, I admit to being a full-blooded and full-bodied Sicilian woman who believes health and food go together like Italian pane and vino. I was born and raised in the country on a fruit and horse farm and learned very early that having a garden of fresh vegetables and eating fruit off the tree, as well as knowing how to prepare these nutritional foods, was essential to my life. By the end of this book, you will realize that whatever you put in your mouth to eat affects your health. Unfortunately, there are many other influences in our lives that contribute negatively to our health, but this is the one thing we alone can control.

Growing up in the country, my family had many businesses, one of which was our country market. I spent many a summer, weekend, and holiday there, working and learning. I watched my parents explaining the simple ways of preparing the beautiful fresh goods, as well as growing the lovely herbs and plants we had in our greenhouse, and I felt very fortunate.

Spring opened up the market with Mother's Day and Easter plants in our beautiful greenhouse. In the summer, we would have a pick-ur-own strawberry patch and all the freshest of fruits and vegetables. Flowers covered the front of the market.

However, my favorite time of year was autumn: apple-picking time, a chill in the air, fresh raw cider, winter squash, pumpkins, and beautiful winter chrysanthemums lining the walkways. It was a busy time, as we were in two places at once. Thanksgiving was a joyous and grateful time, as harvest was over and Christmas on its way. My mother would always have a cornucopia on the table with fresh fruit and flowers of the season. Our horn of plenty was duly noted at our table.

At the end of the year, my father would reopen the market for a few short weeks to sell some of our beautiful Christmas trees, which was our customers' last visit for the year.

My first interest after high school was in health care. I worked in a hospital for a few years after college and then decided to start my own small business. I had many years working in the family businesses, dealing with the public and learning a lot, and decided to open a jean shop. What a great experience that was for my twenties! My 1957 Wurlitzer jukebox with all the flashing lights played endless rock 'n' roll for my customers. That was a great addition to their experience of shopping for funky blue jeans and their favorite rock band T-shirts.

After that, I moved to Florida and realized my passion was to help others in health care, and I learned much more working in the medical field. I ultimately broadened my career in the legal forum, using my medical knowledge as a successful tool. After many years of living and eating healthier, my interest in holistic medicine was evident. I finally received my bachelor's in holistic nutrition, became certified as a life coach, and realized at that time I had a lot of information that I needed to share. I found that many people avoid natural medicine and eating healthier for the simple reason they have not been exposed to or educated to understand it.

I will try to give you a healthy foundation, as well as some of my personal experiences, for the overall picture that I wish to paint for your complete experience of the Farmer's Daughter's book.

Buon appetito e la dolce vita!

The Pyramid

Our lives are not in the lap of the Gods, but in the lap of our cooks.

— Lin Yutang

If you are reading this book, by now you should have some idea of the different food groups to eat daily. This basically includes proteins, vegetables/fruits, dairy, grains, and fats.

I believe the largest part of the diet should be fresh food, mostly vegetarian based and colorful, and the least part animal protein and fats. First of all, processed foods have a limited use in my kitchen. Once you learn how to prepare these easy recipes, you will no longer want to put preservative-laden foods such as boxed potatoes and canned pastas into your body.

The food pyramid has changed over the years, and I believe for the better. A basic outline suggested is as follows: at the top, fats, oils, and sweets. Try to consume less than 30 percent or fifty grams per day of these. No matter what anyone says, you do need fats in your diet. But the problem is that not everyone knows the difference between good and bad fats. Everyone needs to tailor their fat consumption to their individual needs, so remember this is just a guideline.

Next on the list are dairy, yogurt, and cheese. This is a tough group for me, as I love mozzarella, ricotta, and feta. But two to three servings of dairy per day can't hurt. Yogurt can help your gut, for instance. Some people are lactose intolerant, but there are many items today that help with that.

Meat, fish, eggs, beans, and nuts are your proteins. You need them for muscle mass. You want to be strong and able to carry your bones around. Eat at least two to three servings a day and stay on the leaner side of animal protein. I prefer fish and find that I can get good fats and protein in salmon.

Vegetables and fruits are so important. I can eat every kind I know, and I love to mix them up with pasta, of course. I could drizzle delicious olive oil over any vegetable on earth. Eat at least three to five servings of vegetables per day, and you will feel so good.

Fruits do have sugar, so some people may eat fewer than two to four servings per day. Remember that the vitamins and antioxidants are really the reason to eat fruits.

On the bottom is the largest part of the pyramid, which contains breads, whole grains, rice, and pasta. We know where we stand on this — who could live without pasta and bread? The suggested number of servings is six to eleven per day. Carbohydrates can be a difficult item for many to control though. They do give you energy and fiber, so I do not suggest eliminating them completely.

The pyramid today includes one more item: water. Yes, you absolutely do need to drink water. Why on earth do some people perceive this as a bad thing? It is the elixir of life, and without it nothing will grow, function, or last for long. I am not including some additive to fool you into believing you are not drinking water — just water.

Spices and Herbs

Once you get a spice in your kitchen, you have it forever. Women never throw out spices. Egyptians were buried with them. I know which one I'm taking with me when I go.

— Erma Bombeck

A Good Start: Spices and Herbs

In my opinion, just about anything you put in your mouth should taste good, and it will if you know how to properly season it. However, there is no rhyme or reason for pork rinds, but that is another issue.

If you have ever found yourself wandering hypnotically through a spice market, you will likely agree with me. The colors, aromas, and textures of rows and rows of beautiful, pungent spices bathe the senses, and one can immediately imagine the flavors in another delicious recipe.

One experience in particular comes to mind — when I traveled to the islands of Fiji, a magical part of the Pacific. Our driver took us to the market. It was a most exciting and unbelievable experience. The spices were so fresh and the colors so vibrant, I just wanted to take everything home with me. The fresh fish right out of the Pacific and of course kava root, was in great abundance.

Kava was a most interesting drink. In the Pacific islands, the natives consume kava daily. Instead of coffee breaks at work, they have kava breaks. The nightly kava ceremony for happy hour was an interesting event, one of which I took part in religiously. Before the horror of 9/11, bringing back bags of spices was a possibility, and it was so rewarding to return home with great treasures from abroad.

I believe in trying new things, and travel encourages one to be more adventurous. Those tastes just have to be recreated in your home kitchen. Herbs are so easy to grow too. Even if you have only one window box, you can still enjoy fresh spices. Remember, variety is the spice of life.

Garlic: Who does not like garlic? It not only is one of the most flavorful spices, but it also can act as an antibacterial. It has been known to even aid with earaches. As far as I'm concerned, anything that promotes a healthy immune system has to be good. Of course, let us not forget one reason most Italian foods are so delicious. Bake it, sauté it, roast it — just eat it.

Basil: Basil is wonderful. You can use it in food as well as beverages, including teas. Holy basil is known for its medicinal value and makes a great tea. This herb has great effects on digestion and can be another green in your salad.

Basil is easy to grow. One little plant can offer so many great flavors. Just remember to pinch off the white blooms, and it will grow forever. Basil also is a must in Sunday's pasta sauce. My mother, Rose, never would have a garden without lots of basil, parsley, oregano, and of course tomatoes.

Cinnamon: Yum. Warm spiced cider, tea, and hot cocoa come to mind. This stimulating and warming herb can be used for various gastrointestinal distress. It has a balancing effect on fruits and desserts. Also, a dash in your morning coffee is a great start to the day. A sprinkle in some warm milk to assist in a restful sleep can be comforting. This can also lower blood sugar and stimulate circulation.

Chives: How fun are they? Cut them up and sprinkle on scrambled eggs, tuna salad, mashed cauliflower, anything that a light onion flavor will enhance. I love them in salads. A cucumber and tomato with fennel salad is a refreshing appetizer.

Cumin: This is so great in curries. This gives eggplant a new twist when making a spread or pate. Cumin can help relieve gas or bloating. A very exotic flavor can come from this spice. This is most recognized in Indian dishes.

Fennel: Italians love finocchio, those big white bulbs that look like celery. Finocchio was always on the table at any holiday. I just love it for the refreshing anise flavor, and of course, it is also good for your digestion. Do not wait for a holiday to try this treat. Also, the green ends can be cut up and thrown into soup or over a salad.

Ginger: It is one of most versatile herbal stimulants. Ginger tea can be soothing for nausea or an upset stomach. As an oil, it can relieve muscle aches. I prefer my ginger in any Asian type dish I may try, adding a little heat to the recipe. I love ginger in any stir-fry, and it even makes a good cookie.

Rosemary: Chicken loves rosemary. When used as a shampoo rinse, it will invigorate your scalp and add shine to hair. Luckily, we brunettes benefit the most from this. Rosemary tea is known to relieve headaches.

Lavender: Ah, relax with this lovely scent. Any bedroom or bathroom is a haven for this purple flower. Of course, roasted lavender chicken with a little thyme cannot be forgotten as one of my favorite dishes. Aromatherapy was born with lavender in mind.

Mint: There are many varieties used for many things. I love fresh mint in ice tea with lemon, which can be cleansing and refreshing. Mint is very medicinal. We all know it helps bad breath, but it also acts as an aid for indigestion when taken as mint tea. I have a peppermint oil I keep handy for nausea or mild upset stomach. Just a whiff or two will quiet down the feeling.

Parsley: I put it in everything. Parsley is full of calcium, helps in digestion, and gives a great green color to all dishes. It is not just a garnish. Italian parsley with flat leaves is a slight variation from the curly parsley most commonly used. If you are juicing, add fresh parsley to a carrot, tomato, celery, apple juice, and your body will thank you.

Oregano: When making pasta sauce, do not forget the oregano. This peppery flavored spice in the marjoram family is delightful in meat dishes, meat pasta sauce, and vegetables. Also, it is easy to grow.

Pepper: I love pepper. I use white, black, red, fresh ground, flakes, any and all of it. If I am using curry for a spicy or Asian dish, I will hold the pepper. Sore throats do not like black pepper.

Salt: This is not a spice; it is a seasoning. It is listed here because most people think that salted food tastes better. It is a mineral. There are many different kinds of salt sold today, and some dissolve faster than others. Basically, there are sea salts and mined salt. Kosher salt dissolves faster, giving a saltier taste. Himalayan pink salt has many medicinal qualities. Personally, I do not use much salt in my food but find that elixirs and homeopathy include many varieties. These I do enjoy. I find that the exotic spices in my kitchen do the trick for tastier dishes without much need for salt. I never understood how people reach for the salt shaker before even tasting their food. We have about ten thousand taste buds on our tongue but only can detect five basic tastes. They are salty, sweet, bitter, sour, and umami. Umami is the newer one discovered and associated with glutamate, a nonessential amino acid. Umami means "delicious" in Japanese. Many people have to limit their intake of salt due to illnesses and limitations caused by salty fluid retention.

Tarragon: Once again, chicken has another reason for being dinner. Broiled chicken breasts sprayed with olive oil and sprinkled with tarragon are so basic but satisfying. Tarragon is also great in vinegars. It is more of a culinary herb than medicinal.

Thyme: Something else great for brunette hair. Also, it can be used as a disinfectant or toner for the skin. Parsley, sage, rosemary, and thyme are great for vegetables, meats, fowl, and soups.

Turmeric: From what I can tell, this may be one of the most important spices for health. I sprinkle a dash in everything. It may help in warding off just about anything, maybe even bad luck. It is golden and a staple in Indian dishes. It helps with circulation and menstrual cramps and can help in healing wounds. I love it and sprinkle it on my scrambled eggs for an even healthier breakfast. One caution would be if you are taking an anticoagulant medication; please be aware that it has an effect on clotting.

Oils and Fats

A crust eaten in peace is better than a banquet eaten with anxiety.

— Aesop

Please, do not fear oils. Everyone you talk to has a different opinion about fats. In my opinion, you need some fat in your diet, or you will just shrivel, crack, and dry up. Your skin, hair, joints, and digestive tract, everything right down to your cells, need fats. There are many kinds of good fats that aide in vitamins A and D production. These are nuts, avocado, salmon, flax, and sesame seeds, to name a few. Of course, there are some bad ones. Stay away from the saturated and trans fats. As my father, Joe, often said in his teachings throughout my gifted childhood, "Moderation is a sign of refinement." I believe, knowing that, you can approach anything in your life and appreciate a little of everything, with some class.

Olive Oil: Virgin or extra-virgin only for my taste. This is a staple in the Mediterranean diet. Olive oil contains monounsaturated fat, which helps lower bad cholesterol. Due to olive oil's low smoke point, I do not recommend using it to cook with unless it is a quick sauté, to avoid smoking or burning. Salads and vegetables all love this oil. I recommend extra-virgin, double-pressed, Italian, or Spanish for flavors. I do not recommend buying it in bulk unless you are able to use it within three months. One memory of my travels to Italy includes the time I brought home a half gallon of wonderful oil from a beautiful medieval town in Tuscany called San Gimignano. Walking through the airport in Milan with that in hand was quite a task.