Whats Happening at the Leafy??

NEWSLETTER December 2015
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Hello Healthy Ones! 

In case you have been wondering where we are and what is going on at the Leafy.

2015 has been a great year for myself and Leafy Cafe. Blessings have been many and I am deeply grateful. For another year I have had the opportunity to work for all of you preparing delicious - healthy meals, give life changing cooking classes, cooking for private clients anywhere on the globe, counselling individuals who are eager to change their lives, and living in at least 2 beautiful locations on the planet!

2016 will include much of the same with the Leafy Cafe Meals to Go-Go service returning to The Club on St. Simons Island again for the third year this January.  Fast and Fresh from LC EXPRESS will re-open in late Spring 2016, featuring soups, salads, smoothies, juices and more and I will continue to teach cooking classes, give personal nutrition advice and commute between Georgia and Maine. 

With Gratitude, lets have a look at some of 2015's highlights:


Organic, locally grown Kale Salad with Micro-greens for a Yoga Workshop Luncheon

Foraging on Cumberland Island YOGA and cooking at Stafford Place
Collard Wraps!!

My First HEALTHY BASICS class!
Everyone Loved the food & fun
a real "Hands-on" class

Fermenting Workshops
Juice Cleansing & Fasting
Leafy Cafe EXPRESS Grab 'n GO!
Food for Life Classes

Compassion and Chocolate-Love at Valentines Day!

Local Farms and Farmers
Visualize Love and Whirrled Peas!!

 To Your Health and Happiness in 2016!

Goodbye Maine, Heritage Home Farm and Butternut Squash Soup Recipe

Handsome Rooster looking for his girls
Its that time of year again. Frost is on the pumpkin, leaves are ablaze in color and falling fast in October winds. Like the blueberry bushes before them, the apple trees are heavily laden with fruit which wends its way into endless transformations such as chutneys, cider, pies, crisps and sauces. 
This is my signal to fly south. Yes, as lovely as it is to be present in northern New England during this time of seasonal flux, I start thinking about the warmth of friends (and weather) in my Southern home in Southeast Georgia. Before I make my way on the inevitable passage to places below the frost line, I wanted to express my gratitude to the farmers who have fed us all season while residing in Maine. Usually David and I have pretty extensive gardens (not unlike most Mainers) which we augment with trips to the local Farmers Markets and stands. This year our schedule was soo hectic, we decided to leave the raised beds to rest for the year. At about the same time we should have been planting, we received a flyer in our mailbox offering a share in CSA (Community Supported Agriculture) for a new farm, right down the road from us, here on the Ridge, in Appleton.

Meet Ethan and Elizabeth Siegel of Heritage Home Farm in Appleton, ME

We popped down to Heritage Home Farm just before my departure (D will stay up here a bit longer with Rosie the Doodle Doggie). Here are some pics of the farm and animals as well as a bit of info about these fabulous young farmers - Elizabeth and Ethan Siegel. Read on to find out more about the Siegels, the farm AND scroll down for a delicious recipe!

Apples just waiting to become pies, crisps, chutneys and more.

How/when/where did you two meet?
We met in Israel on a kibbutz in 2010. 

How/when/why did you two get into farming? 
I, Elizabeth, had worked on a farm in wales through the WWOOF program. Later I lived with Eitan in Oklahoma working as a preschool teacher and running the school gardening program. In 2012 we decided to leave Oklahoma and travel around the USA through the wwoof program, working on 8 different farms. We were trying to discover both where we wanted to settle and the type of farming we were most interested in. 

Why did you pick Appleton and/or What do  you love about Appleton, ME?
We fell in love with Maine after woofing and interning on three different farms. Getting involved with MOFGA and the common ground fair and seeing the massive support from that community convinced us that there is no better place  in the USA than Maine to be an organic farmer. We chose Appleton because of its central location to the midcoast towns. Since moving here we have learned what a wonderful, supportive community we are now a part of. 

New Barn and free-ranging chooks
What is the idea behind your method of farming and your goal for the future of Heritage Home Farm?
Our philosophy is best coined by poultry farmer Harvey Ussery. It is a whole systems approach, where everything is interconnected and related. It is farming the way our grandparents and great grandparents farmed, with a goal of self-sufficiency that extends to include community sufficiency. For example, growing as much of our own food as possible but also recognizing that some members of the community are more skilled in certain areas and that we can share resources with each other. We may have a great potato crop while our neighbor has a wonderful garlic crop. We can then trade and share our resources. Our goal is to eventually not just sell what we produce but to also educate others to the vital importance of this way of life.

Anglo-Nubian goats remind me of Jenny's Girls!!

Heirloom varieties of Melons and Squashes including the Butternut Squash for our Soup!
Part of our final share for the 2015 harvest will make a great soup!

 Thank you soo much Elizabeth and Ethan for sustaining our family by growing delicious, nutritious food for us to eat. We look forward to seeing you and participating in next year's abundance! Until then, have a safe and happy Winter! Georgia, here I come!
Soo Happy, first baby due in January!


·         3 tablespoons veggie stock or water for steam/sautee
·         1 large onion, peeled and finely chopped
·         1 c. raw cashews
·         1 clove garlic, finely chopped
·         1 large butternut squash (about 2 pounds), peeled and cut into 1/2-inch dice
·         5 c. vegetable stock
·         2 T. fresh ginger, minced
·         2 t. ground cumin
·         2 t. ground coriander
·         1 t. curry powder
·         1 t. ground turmeric
·         Salt and freshly ground black pepper to taste
·         1 c. coconut milk, plus additional (optional)
·         1 sprig fresh rosemary

  1. Warm the veggie stock in a large pot on medium-high heat. Add the onions and cook, stirring, until they begin to soften, about 5 minutes. Add the cashews and cook, stirring, until the onions are translucent and the cashews have slightly browned, about 3 minutes. Stir in the garlic and cook for 30 seconds. Add the squash, broth, ginger, cumin, coriander, curry powder, turmeric and stir to combine. Season to taste with salt and pepper, and bring the soup to a simmer. Reduce the heat to low, cover the pot, and cook the soup until the squash is easily pierced with a knife, 20 to 25 minutes. Uncover the soup and let it cool for 15 minutes.
  2. Starting on slow speed and increasing to high, purée the soup in small batches, in a blender, (or using an immersion blender works too) until smooth.
  3. Serve with the coconut milk and rosemary sprigs as garnish or on the side.

Lani Muelrath's Inspiring "The Plant-Based Journey" Review, RECIPE and Book Giveaway!

Book Giveaway: Lani Muelrath's step by step guide AND a recipe for YOU!
I started reading about Lani and following her posts loong before The Plant-Based Journey was published. Maybe even before it was a seed pod of an idea, but somehow I doubt that! This book is the story of Lani's life; her struggle with weight control, her love of fitness and her passion for animals.

I was excited to catch a glimpse of Lani across the room at one of Dr. John McDougall's Advanced Study Weekends.  Although Lani was not on the lineup of plant-based all stars Dr. McD had arranged for the weekend, I still considered her a celeb and watched in awe. I was even more excited when Lani released her personal story, along with a "Step by Step Guide for Transitioning to a Healthy Lifestyle and Achieving Your Ideal Weight" in the book ThePlant-Based Journey.

That's right, a STEP by STEP GUIDE! If you’ve ever wanted to make the plant-based switch but felt overwhelmed about where to start, The Plant-Based Journey provides the support you need every step of the way.

My hero and Champion of the Physician's Committee, Dr. NealBarnard, has penned the forward to Lani's book, assuring me and any of the other Food for Life instructors, this book is a great addition to the lending library many of us offer our participants and recommended for their own reading.

Lani looking FABULOUS! Find out how!!
Many of you reading this post might subscribe to my Plant-based Meals to Go-Go Service at The Club on St. Simons Island. Perhaps you recall the Portobello Pot Roast we had as it was a BIG HIT! I did not have Lani's recipe (it was top secret because the book had not yet launched) but was so inspired just by her description of the dish and the images, I tried my own version for the meals service. Well, Lani's version is even BETTER and here is the recipe, right from the book! It turns out Lani was also inspired by another version of the recipe, read here:

Portobello Pot Roast
This recipe came to me as a happy surprise from my friend Jim Presentati. I first met Jim on our favorite mountain biking trail. Soon after he told me his phenomenal plant-based success story (see page TK), Jim raved about the “absolutely delicious portobello mushroom pot roast” that his wife Kathy makes. The next time I saw him, he mentioned it again. Time to investigate! When Kathy graciously sent me her recipe, I couldn’t help but think it was a perfect match for this section of the book. Who doesn’t know and love pot roast? The portobellos make the perfect savory swap-out and create a whole new gustatory experience. Here is my version, adapted from Kathy’s recipe, with just a tweak or two.

1/2 cup white wine (you can also try red—I’ve even made this with sake), divided
4 large portobello mushrooms, sliced into 3/4-inch pieces
1 large onion, sliced
2 cloves garlic, pressed
3 tablespoons flour
1 teaspoon rubbed sage
1 teaspoon dried basil
2–3 cups vegetable broth, divided
4 potatoes, quartered
4 carrots, cut into 3-inch pieces
Salt and freshly ground black pepper or lemon pepper, to taste
2 teaspoons vegetarian Worcestershire sauce
3–4 sprigs fresh thyme
1 sprig fresh rosemary

1. Preheat the oven to 350 degrees.

2. In a large saucepan, heat 1/4 cup of the wine and add the portobello mushroom slices. Allow them to cook through and brown a bit—you’ll need to keep moving them around and turning them—and then remove from the pan and set aside.

3. Add the remaining 1/4 cup wine to the pan and add the onion and garlic. Caramelize the onions by stirring them until they wilt and begin to brown. Remove the onions from the pan and set aside.

4. Mix the flour, sage, and basil together in a small bowl. Stir in 1/4 cup of the broth to create a paste, and pour the mixture into the same pan you used for the mushrooms and onions. While stirring constantly over medium heat, very slowly add the rest of the broth so that you create a gravy or sauce.

5. When the mixture just starts to boil, turn the heat off and add any additional seasonings you prefer. (Kathy suggests parsley and pepper.)

6. Add the potatoes, carrots, salt and pepper, and Worcestershire sauce to the gravy mixture. If more liquid is needed to keep the vegetables from drying out, add more broth.

7. Add the mushrooms and onions to the mixture and ladle into a large ceramic or glass pot or casserole dish with a lid, layering in the sprigs of rosemary and thyme. Place the lid on and put into the oven and bake for 1 hour. Remove from the oven and serve hot.

Yield: 4 servings
Alternate Cooking Options:
If you have a large, heavy pot such as a Dutch oven that can go from cooktop to oven, you can prepare the entire dish in that fashion, as Kathy does.

'Nother NOTE: Making this gluten free is easy too! Just use a GF alternative for the flour such as brown rice flour or GF All Purpose blend (as long as it is also dairy free!)

Thank you Lani and Jennifer at BenBella books for providing a copy of The Plant-Based Journey for a giveaway! This giveaway is for readers in the US and Canada.
To enter the giveaway, please leave a comment below, include a snippet of where you are on your journey and what inspires you! Because I am in transition from Maine to Georgia (yep, this bird flies south for the winter) I'm giving you plenty of time to enter!
The giveaway starts at 12 AM October 10th runs until October 24th at 12 AM EST.

Disclaimer: I received a review copy of The Plant-Based Journey from BenBella Books. My opinions are my own and I recommend this book to you with joy.

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Meet Your Local Farmer from CR17GG

By Guest Blogger & Leafy Cafe Express Summer Manager - Jennifer Osburn. 
Jennifer is the fresh, new face for Leafy Cafe EXPRESS. Leafy Cafe EXPRESS is currently operating out of The CLUB cafe, St. Simons, Georgia where I operate the Leafy Cafe Meals to GO-GO service. Together with CLUB Management, I created LC EXPRESS as a way to continue to serve healthy food to club members and the entire community. Jennifer runs LC EXPRESS with this philosophy and mission; using locally & sustainable grown ingredients as much as possible. Here is what Jen has to say about a recent visit to one of the sources for the high quality ingredients you will find in 
LC EXPRESS' meals.  Take it away Jen....

photo courtesy of Ellery Mayence

It brings me so much happiness to know where my food comes from. I am not just talking about searching perilously for organic, made-in-the-USA labels.... No, I mean going to Darien to shake hands with a local farmer, Ellery Mayence. Feeding the café customers is a passion of mine and I appreciate the privilege I have of going to Darien to literally witness Ellery harvest giant cucumbers straight from the vine, which I will use the very next day in salads.

GR17GG Cukes in LC EXPRESS salads!

Farm to table concepts are nothing new but there is big reason why they are valuable. Working with local farmers helps you support your local economy, ensure you understand the process your food went through and connects you to your neighbors. By eating local produce you are supporting a food cycle with a small carbon footprint.

Ellery's farm is located in Darien, Georgia, very close to Hwy 17. He took over the farm this year and he and his wife, Kasia, sell their home-grown delights at their farm Coastal Route 17 Green Goods (CR17GG for short)  Wednesday evenings and at the Sea Island Farmer's Market, the second and fourth Saturdays of each month. 

photo courtesy Ellery Mayence

Their soil is simply incredible - the landowner before them enriched the soil with compost, leaf mulch, and manure - and then it largely sat fallow for several years.  The result is soil that is incredibly fertile that will grow most any vegetable one would want. Ellery and Kasia produce chemical-free vegetables (following organic principles) and grow a range of long-stem flowers for cutting.
Zinnias and other long-stemmed flowers for the cutting! Photo courtesy Ellery Mayence
It is important to know your neighbors and local farmers.   Therefore, I would like to introduce to you: Ellery, Kasia and their daughter, Lumi. If you are in Darien, at the Leafy Café or the Sea Island Farmer’s Market - you can rest easy knowing they are taking good care of your vegetables.

Ellery, Kasia & Lumi
Ellery Mayence and his amazing Green Goods!
Thanks Jennifer! And thank you to the Mayence family for bringing us amazing, life giving food! It’s no doubt Ellery manages the soil to be the best it can be. In addition to farming, Ellery is a highly regarded and frequently published Ecologist.



See the Tuna Fleets Clearing the Seas Out! Recipe: Tu NO-Fish Salad

Every time I think about including more animal products in my diet, a message comes from the Universe, or somewhere, reminding me of why I should not. 

"See the world in green and blue
See China right in front of you
See the canyons broken by cloud
See the tuna fleets clearing the sea out
See the Bedouin fires at night
See the oil fields at first light
And see the bird with a leaf in her mouth
After the flood all the colors came out..."
from U2 Its a Beautiful Day

This morning was no different. I was looking around on the internet at the bounty offered by local growers, I came across a blog post about the benefits of miso, a fermented food which I love and use often. This post suggested using seaweeds such as kombo (kelp) and dashi (bonito or dried, smoked skipjack tuna flakes) for rich tasting, healthy broths for soups, stews and sauces rather than other stocks. This idea sounded fabulous to me, at first. Reminiscing of times when I experimented with such things under the watchful eye of my dear friend and accomplished chef, Jenny Napier. Jenny lived in Australia where Asian culture influences the modern cooking heavily. She always kept bonito and shrimp flakes in her cupboard, along with other things which we do not use so much in Western Cuisine but is popular in Asian, especially Japanese cooking. I thought, what harm will a little dashi do to my health if it will make magical soups, sauces, and broths?? I truly believe, seafood, and small amounts of animal product could likely be health-promoting, 

Then, I came to my senses. I thought  I'd better sniff around the internet to find out the status of the skipjack tuna population in case they might be under threat, knowing the intensity with which the Japanese, and others, over fish our oceans, not to mention the mercury they most likely contain. 

Then these words, along with the lyrics to the U2 song quoted above popped in to my mind:

"And No Message Could Have

Been Any Clearer
If You Wanna Make The World
A Better Place"
Michael Jackson - Man in the Mirror

Ask my husband, D,  and he will tell you, I always have song lyrics in my brain. Whatever the emotion, or thought which pops in, I let out a song with words describing what I am thinking or how I am feeling. It gets annoying to others around me I'm sure. This is what happened this morning with the Dashi thing! It just so happens that D is currently working in Jordan and has been talking to me about the Bedoiun when we've had our brief email or text exchanges of info. I suppose this is one reason the U2 song popped in. 

Then, after finding the info on skipjack tuna, I thought about the Man in the Mirror - ME! 
Although one of the lower mercury containing tunas, skipjack is for now a sustainable fishery, however the population is under tremendous threat of over fishing because of this very reason AND because of the demand by the Asian, mostly Japanese, market. 

Here is what I found, and why I think I will stick with Tu-NO salad and sandwiches and for-go the dashi. I know, its such small amount, can't hurt anything - right??  Gotta start somewhere! Each of us should make our own choices. I am not the food police, nor do I make judgement. I simply make information available and what others choose to do, or not, is their business.

If you would like to learn a little more about the tuna fishing industry, sustainable fisheries, or mercury levels in fish, click on the links below:





Grilled Tu-NO salad on home made Bread with those yummy micro-greens from Morning Dew Farm!

Tu-NO Salad
15 oz. can or 1 ½ c. cooked chickpeas (drained and rinsed)

2 celery ribs, diced

2 T. pickle relish

½ t. onion powder or grated onion

2 t. nutritional yeast

1 T. Low- Sodium Tamari or soy sauce (or omit)

2 T. vegan mayo (fat-free)

Juice ½ fresh lemon (optional)

½ tsp kombu (any seaweed will do, rice condiment with sesame is nice too!)

1.       In a large mixing bowl, mash chickpeas with a fork until coarse and no whole beans are left.
2.       Add remaining ingredients, stirring to combine.
3.       Add more vegan mayo and/or kelp as necessary or desired and black pepper to taste.


Introducing Leafy Café Express & To Go-Go Menu at THE CLUB, SSI


Here's how it works: From May thru October, the lovely, Leafy food ladies will be in the café kitchen at various times preparing fresh salads, soups smoothies & wraps with organic, and often locally sourced ingredients. These delectable items will then be placed in our case so you can Grab 'n Go whenever you are at The Club! Our menu will feature several protein add-ons for the salads/wraps and fresh smoothies which you can request on Mondays, Tuesdays and Thursdays from 4-7pm, or when you catch us. At other times, the ladies will make an assortment to be placed in the case, for you at your convenience.
When the Leafy ladies are not present, the support staff at the Club Front Desk will be happy to assist you.

Salads: (rotating on a weekly basis)
Seasonal Mixed Greens Salad $8.00 DF/GF/V
Mixed Greens with Strawberries, Brazil Nuts & Sunflower Seeds. Creamy Balsamic Vinaigrette on the side.

Greek Salad $8.00 dressing
contains dairy
Hand Cut Hearts of Romaine, Red Cabbage, Red Onions, English Cucumbers, Tomatoes, Kalamata Olives and Green Onions. Paired with Greek Feta & Cucumber Dressing. Vegan option available on request.

Kale Waldorf Salad $8.00 DF/GF/V
Fresh Kale with Sliced Apples, Matchstick Carrots, Celery, Craisins, & Walnuts with a Creamy (no mayo) Date & Apple dressing.

Salad of the week $ Market Price
Each week our salad offering will change, according to what is in season and spectacular! Check the menu board or take a peek in our glass case.

Make any Salad a Wrap!
N/C (When present in the café wraps will be made to order)

Additional Grab 'n Go
Gazpacho $7
A healthy blend of veggies, served as a cold summer soup!

Fresh, Seasonal Soup of the week will rotate with Gazpacho $ Market Price

Greek Yogurt Parfait $4 GF contains dairy
8 oz. of Non-fat Yogurt, Fresh Berries, Super-berry puree and House-Made Granola

Healthy Smoothies and Drinks
Breakfast Smoothie $6 DF/V
Fresh Apple, Banana, Rolled Oats, Peanut Butter and a dash of cinnamon and agave, blended with chocolate almond milk
Fresh Complexion Berry Smoothie
$6 GF contains dairy
A perfect mix of antioxidants from berries with agave, kale & spinach, flaxseed, and nonfat yogurt
Summertime Vacation
$6 DF/GF/V
A fresh blend of pineapple, coconut milk, vanilla, cinnamon and orange juice.

* Smoothies made to order when the Leafy Ladies are in the café kitchen. At other times, there will be a premade smoothie you may purchase from the case.
Iced Coffee & Frappuccinos: Cold-pressed cashew milk iced coffee, unsweetened $3
Blended with Ice $5 & Coconut Ice Cream $6 DF/GF/V



Fruited teas
Black, green or herbal tea, iced with a fruit pairing $3
Fresh Apple, Pineapple or Orange slices adorn Black, Green or Minty herbal tea! A refreshing low calorie beverage with a twist!

Fruited Waters
Refreshing Spring Water with a fruit pairing $3
Fresh Apple, Pineapple, Orange, Lemon or Minted Lime!

Simple Grab Snacks
Chips, Cookies, brownies, muffins, and other baked goods, (When Available) priced as marked
Water, and an assortment of other beverages are available at the Front Desk.

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