To Our Enota Readers

August 1, 2012

One of the many vegetables growing in our organic garden this year is the jalapeño pepper. The jalapeno is a vegetable—or, more properly, a fruit—that can be grown either in a simple garden or in the home. Besides this, jalapenos can be used for a variety of recipes and mixtures.


Like all capsicum peppers, the jalepeno comes naturally from the Americas. The jalapeno in particular originates from Mexico, and is named after Xalapa, Veracruz. A mature fruit normally ranges in size from 2-3 ½ inches and is normally picked while still green. The juice of the jalapeno has long been used as a remedy for cardiovascular problems or even allergies. Incidentally, the chipotle is a just ripe jalapeno that has been smoked.


Jalapenos have a good source of Iron, Phosphorus, Riboflavin, Niacin, and Magnesium. Also, if you’re looking for a good source of Vitamin C, jalapenos can help. 1 cup of sliced jalapenos contain as much as 66% the Daily Value of Vitamin C, along with 14% the Daily Value of Vitamin A.

Jalapenos are also thought to have a beneficial effect in Alzheimer’s disease—mainly by limiting neuronal damage in the brain.

Most people automatically assume that jalapenos are very hot. In all actuality, the seeds are the hottest part of the pepper. And if you’re eating the pepper raw rather than pickled, you’ll find a little less heat. If you’re looking for a challenge, the jalapeno is definitely not one of the top peppers. The habenero is better for intense heat or—if looking for a touch of true fire—the ghost pepper can feed the flames.


So what gives jalapenos their heat? Well, the capsaicin flavonoid gives many peppers their characteristic heat, and this is especially true if peppers have been pickled or cooked. Also, if you’re looking to add a little bit of fresh jalapeno to your stir-fry or other dishes, be careful in cooking these peppers on the skillet or grill: the compounds released can be a big irritant to the eyes and lungs if not careful. Food chemists believe this is because the capsaicin evaporates and expands.


If you’re eating jalapenos and feel the heat is a little too much, eating cold yogurt can help cool you down. Don’t try to drink a lot of water; this only causes the capsaicin to spread around. The yogurt (ice cream can also help) dilutes the capsaicin and helps to keep it from touching the lining of your stomach, which helps in soothing any burning pain.

DON’T get any portion of the pepper near your eye. If dealing with the peppers, wash your hands before getting your hands near your eyes or nose. If this does happen, rinse your eyes out thoroughly with cold water to reduce irritation.

Of course, eating a large amount of spicy foods over a long period of time can cause ulcers. If you are experiencing any pain after eating spicy foods, give your doctor a call and put the spicy adventures on hold until you know the cause.


Jalapeno Relish

1 lb. Onions

½ lb. bell peppers

1 tsp salt, optional

½ cup of white vinegar

½ lb. jalapeno peppers

1 large can tomatoes, 16 oz.

1 tsp. garlic powder

Cut stems and remove seeds from jalapeno peppers. Chop fine, wear gloves when handling jalapenos. Chop all vegetables, including tomatoes, and place in pot with other ingredients. Bring to a boil, then simmer about 1 hour, stirring occasionally until onions are soft and sauce is slightly thickened.

To get sauce a little hotter, leave in all jalapeno pepper seeds

Bottle and refrigerate, or may be put in jars and canned. Makes about 3 pints.


Best Ever Jalapeno Poppers Recipe

12 ounces cream cheese, softened

1 (8 ounce) package shredded cheddar cheese

1 tablespoon bacon bits

12 ounces jalapeno peppers, seeded and halved

1 cup milk

1 cup all-purpose flour

1 cup dry bread crumbs

2 quarts of oil for frying

In medium bowl, mix the cream cheese, cheddar cheese, and bacon bits. Spoon this mixture into the jalapeno pepper halves.

Put the milk and flour into two separate small bowls. Dip the stuffed jalapenos first into the milk then into the flour, making sure they are well coated with each. Allow the coated jalapenos to dry for about 10 minutes.

Dip the jalapenos in milk again and roll them through the breadcrumbs. Allow them to dry, then repeat to ensure the entire surface of the jalapeno is coated

In a medium skillet, heat the oil to 365 degrees F. Deep fry the coated jalapenos 2 to 3 minutes each, until golden brown. Remove and let drain on paper towel.

Recipe obtained at

Enota Mountain Retreat

1000 Hwy 180,  Hiawassee GA 30546

(706) 896- 9966      email:

official web site:


Today we’re going to talk about another healthy veggie found in our Enota garden: Broccoli.

While broccoli might bring to mind a childhood full of mushy green stuff you just had to eat to leave the table, it is actually a very tasty and nutritious treat—especially if prepared well. This particular vegetable has many healthy attributes, and can be an especially wonderful add-on to any diet.

Nutrition Facts

I bet you didn’t know that broccoli can be used to help lower cholesterol. This can be especially true when the green veggie is steamed. Fiber-related components in broccoli help bind together acids in the stomach and digestive tract which in turns help to lower cholesterol levels. While raw broccoli has this wonderful trait, it becomes all the better when you steam your veggie.

Trying to balance out your vitamin D? Well, broccoli might just well be one of the best supplements for a vitamin D diet. Blessed with strong combination of vitamin A and vitamin K, broccoli helps to keep your vitamin D metabolism in balance, whether you’re taking vitamin D supplements or if you are just trying to keep things on track.

Another great thing about broccoli is its ability to help with detoxification of the body. So if you’re trying to put together a good detox diet, broccoli is a good vegetable to add, especially as broccoli targets and supports the activation, neutralization, and elimination processes of the body’s detoxification system.

Of course, Broccoli is high in vitamin C and dietary fiber, but it also contains various nutrients that contain anti-cancer properties. Most notably, it has been found that taking in large amounts of broccoli can help reduce the risk of aggressive prostate cancer, as well as help in the prevention of heart disease.

The following is a table showing the nutrients and vitamins you can expect in 1 cup of raw broccoli:


% Daily Value

Vitamin C


Vitamin K




Vitamin A










Vitamin B6


Vitamin B2






Vitamin B5










Vitamin B1




Vitamin E




Vitamin B3


Calories (30)


Information received from WHFoods



Types of Broccoli

Believe it or not, there is more than just one type of broccoli. In fact, broccoli has three commonly grown varieties. The Calabrese broccoli—the most common, and often just called “broccoli,” is named after a region in Italy, and is a cool season annual crop. Another variety is Sprouting broccoli, which has a larger number of heads and thinner stalks than its Calabrese cousin. The last major variety is Purple cauliflower and is sold in Italy, Spain, and the UK.

Preparing Broccoli

One of the best and healthiest ways to cook broccoli is by steaming it. But, things have to be just right to make sure you get the most out of your veggie. Make sure not to cook the broccoli overlong: if it’s mushy or limp, it’s lost a bit of its nutrients. Just keep in mind that a slightly firm stalk is a good sign of a well-cooked piece of broccoli. This can be accomplished by sticking to a low cooking temperature range, with a cooking time of—at most—five minutes.

By the way… did you know you can cook broccoli leaves? If you’re looking for some way to incorporate all of your broccoli crop, look at the leaves–they’re a cousin to collard greens! You can boil them or steam them for a healthy, leafy side dish, or even toss them into a salad!

Broccoli Recipe

Fresh Broccoli Salad  –

2 heads fresh broccoli

1 red onion

½ lb bacon

¾ cup raisins

¾ cup sliced almonds

1 cup mayonnaise

½ cup white sugar

2 tablespoons white wine vinegar

  1. Place bacon in a deep skillet and cook over medium high heat until evenly brown. Cool and crumble.
  2. Cut the broccoli into bite-size pieces and cut the onion into thin bite-size slices. Combine with the bacon, raisons, your favorite nuts, and mix well.

To prepare the dressing, mix the mayonnaise, sugar, and vinegar together until smooth. Stir into salad, let chill and serve.


Enota Mountain Retreat

1000 Hwy 180,  Hiawassee GA 30546

(706) 896- 9966      email:

official web site:

It’s been a while since our last post, but we would like to start things off again by talking about one of the very fine vegetables found in our organic garden: Kale


What is Kale?

Kale (also known as borecole) is a type of cabbage, and usually comes in green or purple. While kin to cauliflower and Brussels sprouts, the central leaves of the kale plant do not form that distinctive head we know so well.  Kale can be known to grow well into the winter.

Kale is rich in beta carotene, vitamin C, lutein, and calcium. According to research, kale possesses sulforaphane—a chemical that can help in the prevention of cancer (boiling the kale can decrease it, however).

History of Kale

During the Medieval period, kale was one of the most prolific of green vegetables in Europe, though the establishment of cabbage and other such greens into the European diet made it less prominent leading into the Renaissance period.

Types of Kale

Curly leaved (or Scots Kale)

Plain Leaved

Leaf and spear (a cross between curly and plain)

Cavolo nero (aka black cabbage, Tuscan Cabbage, Tuscan Kale, dinosaur Kale, or Lacinato)

Rape Kale

Kale Recipes

Vegetarian Kale Soup                        Vegetarian Kale Soup Recipe

  • 2 tablespoons olive oil
  • 1 yellow onion, chopped
  • 2 tablespoons chopped garlic
  • 1 bunch kale, stems removed and leaves chopped
  • 8 cups water
  • 6 cubes vegetable bouillon (such as Knorr)
  • 1 (15 ounce) can diced tomatoes
  • 6 white potatoes, peeled and cubed
  • 2 (15 ounce) cans cannellini beans (drained if desired)
  • 1 tablespoon Italian seasoning
  • 2 tablespoons dried parsley
  • salt and pepper to taste

Heat the olive oil in a large soup pot; cook the onion and garlic until soft. Stir in the kale and cook until wilted, about 2 minutes. Stir in the water, vegetable bouillon, tomatoes, potatoes, beans, Italian seasoning, and parsley. Simmer soup on medium heat for 25 minutes, or until potatoes are cooked through. Season with salt and pepper to taste.

Kale chips            Kale Chips Recipe

  • 1 bunch kale
  • 1 tablespoon extra-virgin olive oil, divided
  • 1 tablespoon sherry vinegar
  • 1 pinch sea salt, to taste
  1. Preheat an oven to 300 degrees F (150 degrees C).
  2. Cut away inner ribs from each kale leaf and discard; tear the leaves into pieces of uniform size. (I made my pieces about the size of a small potato chip.) Wash torn kale pieces and spin dry in a salad spinner or dry with paper towels until they’re very dry.
  3. Put the kale pieces into a large resealable bag (or use a bowl if you don’t mind getting your hands oily). Add about half the olive oil; seal and squeeze the bag so the oil gets distributed evenly on the kale pieces. Add the remaining oil and squeeze the bag more, until all kale pieces are evenly coated with oil and slightly ‘massaged.’ Sprinkle the vinegar over the kale leaves, reseal the bag, and shake to spread the vinegar evenly over the leaves. Spread the leaves evenly onto a baking sheet.
  4. Roast in the preheated oven until mostly crisp, about 35 minutes. Season with salt and serve immediately.


Enota Mountain Retreat

1000 Hwy 180,  Hiawassee GA 30546

(706) 896- 9966      email:

official web site:

CInco de Mayo RAW!

May 5, 2011

Buenos dias, amigos!

Today, in observance of Cinco de Mayo,  we will have a little lesson on raw food Mexican-style.  We hope you will enjoy these recipes .  More Americans observe Cinco de Mayo than do Mexicans!  Go figure…  Maybe we Americans are just looking for a good excuse to enjoy some really good food!  Read on…

Cinco de Mayo—

 The fifth of May—commemorates the Mexican army’s 1862 victory over France at the Battle of Puebla during the Franco-Mexican War (1861-1867). A relatively minor holiday in Mexico, in the United States Cinco de Mayo has evolved into a celebration of Mexican culture, heritage and food. Cinco de Mayo traditions include parades, mariachi music performances and street festivals in cities and towns across Mexico and the United States.

Raw Cauliflower Recipe  ” Spanish Rice”

1 head shredded cauliflower

1 red pepper, chopped

1/2 bunch cilantro, chopped finely
5 green onions, sliced thinly
2 Roma tomatoes, chopped
1 recipe of Spanish Avocado Mix

Spanish  Avocado Mix:
In a bowl mash 1 avocado
Add: 1 lime, juiced
1 tablespoon basil
1 tablespoon paprika
1⁄2 tea garlic bread seasoning or garlic powder
1⁄2 tablespoon Agave Nectar or honey
1 to 1⁄2 red hot pepper, chopped finely
1 teaspoon sea salt
1 garlic crushed
1⁄2 tea onion powder
1⁄4 tea cumin

Lastly toss the cauliflower Spanish Rice with the Avo Mix.

History of Guacamole:

Of Aztec origin, guacamole was originally made by mashing ripe avocados, with a mortar and pestle and adding tomatoes and salt. After the arrival of the Spanish conquistadors, guacamole became popular in Spain. The name guacamole comes from an Aztec dialect via Nahuatl āhuacamolli, from āhuacatl (=”avocado”) + molli (=”sauce”).

Live Guacamole
1 lime, juiced

2 cloves of garlic, crushed
1 teaspoon sea salt
1 shallot, finely chopped
1/4 jalapeno or to taste, chopped
2 avocados mashed
Pinch of cumin powder
In a bowl crush together lime, crushed nd sea salt. Second, add the shallot, jalapeno, and 2 avocados.

Creating familiar foods for guests gives them an

opportunity to relate to

your new found fresh diet.  Keep in mind most people

are use to lots of

salt and crunch.  Perhaps you might buy a bag of

cooked tortilla chips

as a back up…

Raw Corn Salad  “Taco Salad”

Take 2 large cabbage leaves and fill them with mixed greens top with:

Sour Cream or mock sour cream
Vegan Nacho Cheese
Taco Nut-Meat
1 ear of organic corn, de-cobbed
Cilantro Lime Dressing

Mini Mexican Raw Pizza Recipe

Basic Bread/Mexican Pizza Crust

2 cups sunflowers seeds

2/3 cup soaked flax seeds (soak with 2 cups water)
2 cups veggie pulp or processed carrots
1 cup celery
1 1⁄2 cup chopped tomatoes
Blend in a food processor adding seasonings to taste:

Italian seasoning
Herb or Poultry seasoning
Sea salt

Spread on a Teff flex sheet and dehydrate at 95 to 105 degrees until dry turning in 4-5 hours or until dry on top. Then dehydrate for 4-5 hours. Cut into 3 1/2 X 3 1/2 inch squares.
For Mini Mexican Pizzas top with:

Vegan Nacho Cheese
Chopped green onions
Other Fresh Veggies, to taste

The pizza crust recipe can also be used as a raw bread or garlic bread,

It works best to serve as individual pizzas no larger than 4X4 slices because the bread is so filling.

Once the bread is dehydrated it can last for 30 days in a dry space

We truly hope you have enjoyed these raw organic Mexican food recipes.  For an in-depth learning experience about raw foods – and more – consider booking your reservation now  for the “All Things Ormus Conference”  here at Enota Mountain Retreat.   The conference runs from May 18th through 22nd.  The featured speakers are David Wolfe and David Hudson.  You won’t want to miss it!

Enota Mountain Retreat and Campground

1000 Hwy 180,  Hiawassee  GA  30546

(706) 896-9966


official website:

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