Uwharrie Farm

  (Asheboro, North Carolina)
Sharing tips and how-to information on growing and preparing delicious and nutritious food.
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A Guide to Choosing and Preparing Awesome Food

Sally Fallon's book, Nourishing Traditions, is one of my all time favorites.   Sally combines the wisdom of our ancestors and current scientific research to teach us simple methods for preparing delicious, nutrient dense food.  At a time when food based on empty calories is fueling a health care crisis it is time for individuals to wake up.  The Center for Disease Control and Prevention reported in 2000 that obesity-related health care costs alone totaled an estimated $117 billion,  The American Cancer Society reports that many studies have shown links between diet and cancer, and staff at the Mayo Clinic state that diabetes prevention is as basic as losing extra weight and eating more healthfully. Individual responsibility will go a long way toward solving the health care crisis that our nation faces today.  This book can empower you with knowledge to take charge of your health and that of your family.  Remember, your body and your children's bodies are your responsibility.  Please take care of them, they have to last for a lifetime! 

Of the more than 700 delicious recipes contained in Nourishing Traditions these are two of my favorites.

Kimchi (Korean Sauerkraut) made with chinese cabbage, onions, carrots, peppers, ginger, garlic, sea salt and whey from yogurt.  Busy Moms will appreciate the fact that they can just take it out of the refrigerator and serve it on a hot dog or as a side dish, not to mention the fact that it packs a lot of nutrition plus beneficial lactobacilli bacteria.

Chinese Cabbage  Kimchi

Preserved Lemons - a delicious condiment with a nutritional punch.  This simple recipe gives you the advantage of using the whole lemon to create a superb condiment with the added bonus of beneficial lactobacilli bacteria that aid digestion.  I use organic lemons, cinnamon, sea salt and whey

Making Preserved Lemons from yogurt to make this recipe.  Try it on fish or chicken, it is delicious. 

What more could you want?  Both Kimchi and Preserved Lemons are easy to make, nutritious, delicious whole foods and they will keep in the refrigerator for months.

Kimchi, Preserved Lemons, fruits, vegetables, meats, deserts, condiments, and much more - you will find recipes for them  all in Nourishing Traditions, by Sally Fallon.




Halloween Pumpkins

Neck Pumpkins    Preparing Neck Pumpkin for Pie    Pumpkin Pie

Does this look like a Halloween Pumpkin?

     I must say, it does not.  So what is the point?  The Halloween pumpkin and the pie pumpkin have a lot to say about our modern society.  

     October, time to bring all those pumpkins in from the garden or field.  Jack-o-lantern pumpkins are everywhere but where are the pie pumpkins?  If you search you can scarcely find one.  Why do farmers grow so many Halloween pumpkins?  Simple answer - because that is what their customers want to buy.  Herein lies my concern.  The Halloween pumpkin is associated with fun and entertainment, whereas the pie pumpkin is associated with nourishing food for the body.  The point is, I fear that we as a society are leaning more toward fun and entertainment at the expense of things of substance and greater value.  I'm not suggesting that we throw out the jack-o-lantern but that we have some balance.

     Pumpkins were a staple in the diet of the native American Indian. They were grown with corn and beans and called the three sisters.  The corn provided a support for the beans to climb, the beans were able to fix nitrogen in the soil, and the pumpkin leaves helped shade out unwanted weeds.  By teaching the early colonist to grow the three sisters, the Indians helped them survive in the new world.  Pumpkins are a storehouse of nutrition - Vitamin A, Beta Carotene, Potassium and more.  

     You can add these nutrients to your Halloween treats and children will love helping you do it.  Check out the following recipes.  It's fun!

Pumpkin Pie

Roasted Pumpkin Seeds

Pumpkin Muffins with Chocolate Glaze

Pumpkin Pie Pinwheel Cookies

Iced Pumpkin Cookies

Spiced Pumpkin Cookies

Pumpkin Fudge


Pear Marmalade Recipe

Pear Marmalade

Make your own Pear Marmalade.  It's fun and it is delicious!

3 quarts organic pears (ground)

Juice of 3 organic lemons and zest

6 cups sugar

1 cup crushed pineapple

Juice of 3 organic Valencia oranges and zest

Mix all ingredients together.  Boil until clear.  Put in hot sterilized jars and seal.

Try it on your homemade bread.


Baking a Delicious Sweet Potato Cake packed with Nutrition

Sweet Potato Cake    Frosted Sweet Potato Cake

Sweet Potatoes - Delicious -  Nutritious - Keep well in storage - Very versatile

As we all know we need to limit our sugar intake.  That being said, if you want something sweet now and then, this is a great recipe.  Made with organic whole wheat flour, organic sweet potatoes, organic milk, extra virgin olive oil and free range eggs it packs a lot of nutrition.  With or without frosting, it is a winner.

Cake Ingredients: 

1/2 cup organic milk                                                                  2 1/4 cups organic whole                                                                                                                        wheat flour

2 cups sugar                                                                              1 teaspoon baking soda

1 cup extra virgin olive oil                                                          1 teaspoon baking powder

3 free range eggs, separated                                                   1 teaspoon cinnamon

3 cups grated and peeled organic sweet potatoes              1 teaspoon nutmeg

1 1/2 teaspoon vanilla extract                                                   1/2 teaspoon salt

Preheat oven to 350 degrees. In large mixing bowl with electric mixer blend the olive oil and sugar until well blended.  Separate eggs.  Add egg yolks, vanilla and milk to oil mixture.  Blend well and set aside.

Sift 1/4 cup of the flour over grated sweet potatoes.  Toss to coat all sweet potatoes well.

In a separate bowl combine the remaining 2 cups of flour, baking soda, baking powder, cinnamon, nutmeg and salt.  Add this to the oil mixture and mix well.  Fold in coated sweet potatoes.

Beat egg whites stiff and fold into the cake batter.  Pour batter into a 10-inch tube cake pan that has been coated with oil and flour.  Bake cake 55 minutes or until done.

Frosting Ingredients:

1 cup organic milk , 3 tblsp. organic whole wheat flour  

1 cup powdered sugar, 1cup organic butter or Smart Balance, 1 tsp. vanilla extract

1 cup coconut, 1/2 cup pecans

Place milk and flour in a sauce pan and use a whisk to blend well.  Cook over medium heat until it thickens stirring constantly.  Remove from heat and allow to cool thoroughly.

Place sugar, butter or Smart Balance and vanilla extract in mixing bowl and mix well with electric mixer.  Add flour mixture and mix well. 

Stir in coconut and pecans.

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