Eliminate Sneaky Sugars

Did you ever take a hard look at the ingredients in some of your favorite products?

I did. I took a close look at my go-to salad dressing. The one I drizzle over my special homemade plantwiches. This dressing is commonly known as Good Season’s Italian and it’s pretty popular because it’s fresh and light and…not creamy. In years past I vigorously purchased these little boxes, ripped open the mini packages inside, and mixed up my light and perfectly tangy dressings so that I’d have a continuous supply on hand. Today I mix up my own homemade, and here is why.

The sneaky Ingredient in this box

Sugar, Salt, Sodium Citrate, Garlic (Dried), Onions (Dried), Spice, Red Bell Peppers (Dried), Carrots (Dried), Xanthan Gum, Maltodextrin, Parsley (Dried), Guar Gum, Natural Flavor, Soy Sauce (Dried) (Wheat, Soybeans, Salt), Citric Acid.

There it is. Sugar. We’ve all heard that if the very first, or even second, ingredient on the label is Sugar back away and return it to the shelf. According to Rutger’s Center for Alcohol and Substance Abuse Study, sugar addiction is more dangerous than you think. They report that The World Health Organization (WHO) states that an adult living on a standard 2,000-calorie diet should aim to consume about 25 grams of sugar per day.

Let’s face it, if you’re not intentionally picking up a candy bar you may be eating more sugar than you’d like because sugar is constantly sneaking into food products and beverages where it really doesn’t belong. The same study tells us that “just one cup of Dannon Low-Fat Vanilla Yogurt, for example, contains a soul-crushing 34 grams of sugar. Meanwhile, VitaminWater contains 17 grams.” Vitamin Water! This Rutger’s study and many others suggest that some food companies include little bits of addictive sugar in their recipes, just to keep you coming back, not actually to enhance the taste.

Because this has been on my radar for quite a while, I’ve thought long and hard about why a fresh, herbal, olive oil-based salad dressing would need sugar at all. I can’t come up with a solid reason except for the addiction factor. This is why I first attempted to create this dressing without sugar. I am happy to share how easy it is, so you can quickly make your own.

Gather a few herbs & spices

I grow a lot of organic herbs here at Windy Hill, however, I also buy many of my spices and herbs at the grocery like everyone else. Either way, gather up what you’ve been able to dry or take this list to the store and buy the following bottles.

• Parsley (2TBSP)

• Onion powder (2TBSP)

• Garlic powder (2TBSP)

• Salt (2TBSP)

• Oregano (2TBSP)

• Basil (2 tsp)

• Black pepper (2 tsp)

• Paprika (2 tsp)

• Ped pepper flakes (optional for zesty) (1 tsp)

• Thyme (1/2 tsp)

• Celery seed (1/2 tsp)

Of course feel free to eliminate something you don’t care for, and replace it with something you like as long as it’s not sugar. I usually add a dash of Turmeric and Cayenne pepper for health but if you love onions, add chives and if you like lemon, add dried lemon verbena. Just keep in mind, if you already like the GS Italian mix flavor, this precise list will get you there.

the best Containers

For Liquids: Years ago I purchased the standard cruet that is sold alongside the Good Season packages and I do like it for proper mixing because it has marks telling you how much extra virgin olive oil, water, and vinegar to add. I find this helpful for a consistent taste every time.

For Seasoning Mix: After you’ve combined the measured dry herbs & spices pour them into a medium mason jar. (I like to use the mason jars with glass lids - these come with air-tight seals) Then shake well so the contents are evenly distributed. When mixed scoop out 2 tablespoons and add it to the cruet which should already contain the oil, water & vinegar. Lock the cap and shake vigorously.

The dry seasoning mix will last a pretty long time in your pantry as long as there is no moisture inside the jar. I keep the cruet filled with dressing in my panty because I use it pretty quickly.

I hope this quick and easy recipe helps you eliminate those sneaky sugars that top your salads or plantwiches. There are many other processed items out there with sugar hiding somewhere. Seek, and you shall find them. If you see unwanted sugars in some of your favorite foods, google a sugar-free alternative recipe to find healthier options, or just try creating it yourself. Be sure to check out the Garden Gift Idea below in the inspire section of this blog. And I’d love to hear your comments and places you’ve found unwanted sugars lurking. Thank you for reading, Kim

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Learn: NY Times: “How to stop eating sugar”
Create: Double your batch of freshly made salad dressing mix, and place about 4 tablespoons into tiny jars with little corks. Give as gifts.
Inspire: Garden Gift Idea / Place some preserved moss inside a galvanized bucket. Fill with 1 cruet, a tiny jar with your homemade seasoning mix. Be sure to label the seasoning mix with these stylish labels and also include 1 small bottle of extra virgin olive oil, and 1 small bottle of specialty vinegar.

I’m always here to help you with your creative journey. Please sign up to receive blog post notifications and follow Studio Sprig on Instagram, Facebook, and Pinterest. I look forward to connecting. If you’re a blogger, what’s your favorite SEO Tool? I’ve had much keyword success with RankIQ. Learn more here.

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Lunch and Dinner -Studio Sprig Style Micro Blog

Lunch: My Very Simple Open-faced Plantwich

This is what I eat almost every day for lunch. I think it’s absolutely delicious. If you love veggies like me and you’d like to make one for yourself, here’s how I do it.

First, I toast a broccoli or cauliflower Outer Aisle Sandwich Thin to use as my base. This step is why this meal feels so much more substantial than a salad, and why I don’t get hungry after eating it. So if you haven’t tried broccoli & cauliflower thins yet, I suggest you get on it right away. A friend shared Outer Aisle with me and I am so glad she did. I love these things. Sandwich thins and pizza crusts- all made with plants. I order mine off their website and they arrive frozen which is perfect for me. You’ll love their variety packs. I am not sponsored by this company, I just want everyone to know about them.

After the “Thin” is toasted I place it on the plate as my base. Then, I just go about piling on the “planty” goodness. I start with thinly sliced cucumbers, a handful of fresh spinach or watercress, broccoli slaw, shredded carrots, avocado (if I have one), alfalfa or broccoli sprouts & my homemade pickled onions. And to top it all off I sprinkle on a little Zen Basil ( for better gut health ) and sunflower seeds, oregano ( an antioxidant ), cayenne pepper ( boosts metabolism ), garlic powder ( lowers cholesterol ), and turmeric ( a powerful anti-inflammatory ). I use Good Seasons Zesty Italian as my dressing, but you can use plain olive oil and vinegar too.

Here is a list of the ingredients I use:

Outer Aisle Sandwich Thin
Cucumber
Spinach or Watercress
Broccoli slaw
Shredded carrots
Avocado
Alfalfa or broccoli sprouts
Pickled onions (I make my own)
Zen Basil
Sunflower seeds
Oregano
Cayenne pepper
Garlic powder
Turmeric
Dressing

Dinner: My Very Simple Bean & Rice Bowl

This bowl is the simplest dinner to make if you’re in a rush. And the great thing is that you can just make little bowls all week because you have all the ingredients pre-prepared and close at hand.

I start by steaming some rice (be sure to make extra for later in the week). I then quickly warm the beans and place them on top. I add a few pickled onions, homemade fresh salsa, a dollop of yogurt, and a few tortilla chips. That’s it. This mighty little bowl is packed with nutrition and tastes great.

I hope you enjoyed this Studio Sprig Micro Blog. Please comment below. Thank you.

Here is a list of the ingredients I use:

Rice (made in my Rice Cooker below)
Black-Eye Peas (or bean of choice)
Fresh tomato or mango salsa (store-bought is okay but make sure it’s FRESH, not in a jar)
Pickled Onions (I make my own)
Plain Yogurt (I prefer Fage)
Blue Corn Tortilla Chips (Trader Joe's)
Thanks for reading, I’d love to hear from you in the comments below. -Kim

I’m always here to help you with your creative journey. Please sign up to receive blog post notifications and follow Studio Sprig on Instagram, Facebook, and Pinterest. I look forward to connecting. - Kim - If you’re a blogger, what’s your favorite SEO Tool? I’ve had much keyword success with RankIQ. Learn more here.

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Herbs: How to Grow, Harvest and Dry Your Own

Fresh Herbs on the Kitchen Island at Windy Hill Farm.

Herbs and spices are so beneficial to our health and add fantastic flavor to our food but have you seen how much they cost right now? Check out the spice aisle the next time you’re at the grocery, it’s astounding. Just yesterday I went to buy 4 spices and dried herbs and I honestly asked customer service what was going on. The poor woman was unsure but mumbled something about Covid or possibly Ukraine. I don’t think she knew. So I bought what I needed, came home, and decided to dig up an old post about the herbs I grow and process here at Windy Hill and bring it back to life. I hope you enjoy.

An Herb Garden

Years ago we had this little enclosed garden built because, here in Pennsylvania, our deer problem is REAL. I love seeing them daily, but they come in nightly and decimate most of our flowers and plants. We commissioned a local carpenter to build this outer garden structure and raised bed. I found a vintage flower trellis, sawed off the legs, and hung it at the entrance to serve as my door. At first, I used it to grow flowers and some vegetables but in recent years it has become the home sweet home for my herb garden.

In this garden, I grow many of the standards we all love, Oregano, Parsley, Chives, Rosemary, Thyme, Eucalyptus, Catmint, Lemon Verbena, Bee Balm, Dill, Marjoram, Chamomile, and Basil. Every spring I try to add something new and different after I see what comes back. It’s a very pleasant plot that really comes in handy for cooking and even sometimes in flower arrangements.

Windy Hill’s gated garden in early spring.

Herbs for cooking and decor

It’s true, I use many of these fresh herbs when I cook but I also sell them to local bakeries where they use them to adorn their cakes or other desserts. When requested, I also use fresh herbs to create cake crowns or wreaths for special occasions.

Cake: One Sweet Baking Co.

Cake: One Sweet Baking Co.

Scatter the herbal Goodness

Because I also try to use all of Windy Hill Farm, I plant herbs all around the property. Like you, I’ve been warned about the hazards of mint but sometimes I just plant it anyway as it’s a better ground cover than nothing and it keeps our honey bees happy. Here is a little patch of mint that grows next to our cottage. It’s November, but it’s still going strong. Mint is great for tea, salad, bouquets, or just a snack.

There is a great big patch of lemon balm, a less-known member of the mint family, that was growing in our backyard for probably hundreds of years! In 2016 I added some apple mint to the patch because I wanted that sturdy and tall apple mint for my arrangements for Studio Sprig. My daughter then painted a wooden sign to say “Lemon Balm Lane”, which I hammered right into the ground. I use the abundant lemon balm to make pesto when I’m low on basil. It smells great in bouquets and salads and makes for a nice little jar of scent to give to a friend for their kitchen window. The apple mint is flourishing and it usually makes its appearance in vase arrangements as a beautiful filler.

Everyone’s Beloved lavender

Next to our barn at Windy Hill is a mini rock wall upon which I planted some lavender. Everyone knows how nice it is to have lavender that you can just cut whenever you want. Find a good spot and try planting some in the spring. This area by our barn has good drainage and stays pretty dry, so this Mediterranean herb seems to like it here. After some harsh Pennsylvania winters, I sometimes need to replenish some of the plants, but over the last few, the lovely perennial has been mighty and strong.

Windy Hill’s barn rock wall of lavender.

Enjoy drying herbs

When you harvest your lavender it’s really nice to hang it upside down and enjoy it for a little while before giving it away or cooking with it. It’s just so pretty to look at and you can use it to make so many unique things. Surprisingly, I’ve made shortbread cookies with lavender and they are delicious. I recommend you look around for your nearest lavender farm or better yet, just start grow your own.

The Windy Hill barn is a great place to hang lavender.

a surprising sunny Delight

Marigolds are another herb that I bet you weren’t thinking about. Here’s what I love about marigolds. I first bought them a few years ago to place around my garden to deter the rabbits. I enjoyed the vibrant flowers all season and in the fall the flowers began to dry up so I gathered them to harvest the seeds. I just popped the dried flower heads into a brown paper lunch bag and waited until I had time to pull them apart.

When I had a few minutes, I pulled each flower head apart and hundreds of seeds fell out. I saved them all winter in the paper bag, giving little bunches to friends so they could sprinkle them into their own gardens in the spring. You’ll be amazed at how many seeds each flower produces. I think I’ll have marigolds forever and I only had to buy them once.

This garden below is the result of a small sprinkling all along the edge of this building. As I said before, it’s November and they are still going strong. I can’t even harvest until they dry up. But this tremendous crop will yield tons of seeds that I can sprinkle everywhere next year. And the great thing is that Marigolds are edible. The flowers lend a dash of color to many recipes while adding a mild flavor to drinks, soups, and pesto. And I just learned that the food industry uses marigold as a natural dye to give cheese and butter a more appealing yellow. The dried flowers are also put in certain teas to make them look more attractive. So grow some marigolds, they couldn’t be easier.

Windy Hill’s Marigold Garden.

Pops of Herbal fun

Don’t worry if you don’t have a lot of land, instead make good use of pots and planters. I usually tuck little bits of lavender, basil, or thyme into all of my flower planters around the property. The bees really love it and I think the flowers benefit from the herbal good vibes. So if you have limited ground or garden space, just squish a few herbs in a window box, a vintage watering can, or a flower pot on your porch. The more the merrier.

Herb Harvesting

I usually begin to harvest my herbs in mid-summer. Like many cut flowers, herbs love a good cut. Always use a clean, sharp shear when cutting flowers, herbs, or any plant because you want to minimize the bacteria getting into the plant. Herbs seem to produce more readily once they are harvested the first time. It's best to harvest herbs in the morning while the leaves are still saturated with flavor. Bring everything in and give it a really good wash. Then lay them out on the counter for a few hours if you intend to dry and store them.

Herb drying

When I decided I wanted to begin drying lots of herbs, I created my own herb drying rack in our pantry because I couldn’t find one I thought was attractive. Most looked like giant butterfly habitats and I didn’t really want that hanging in my house. If you’re interested, you can read my post on how I created this stylish herb drying rack here.

After I harvest the herbs, I clean and drip dry them on the counter before I place the herbs into these baskets which I sometimes line with cheesecloth just so water isn’t dripping on the floor. Be sure to spread the herbs out so that air can circulate properly. That’s it. I just wait a few days or a week and let the air circulation do its thing.

DIY Herb Drying Rack for pantry or kitchen.

Herb Processing

After the herbs are fully dry, I strip the leaves with this little Joie Leaf Herb Stripper and place them into a mini coffee/herb grinder or if you have lots, use a food processor until well-chopped. I’ve linked the products I use here and at the end under shop this blog. And be sure to eliminate all stems before grinding. Another method is to just crinkle up the dried leaves in your hand. I find this works better for tea because the coffee grinder makes the leaves too fine for a tea ball. I learned that the hard way.

Processing and Chopping Fresh and Dried Herbs.

Herb Storing

Once dried and processed the way you like, scoop all the herbs into sweet little magnetized spice tins with air vents or some other storage container. Keep in mind a ball jar with a lid will not work because the herbs look pretty but they will eventually mold. I’ve also used brown kraft lunch bags which I label with a sharpie. Just don’t use plastic sandwich bags because of the moisture and the mold. I found these spice tins work well because they keep things well labeled and allow air to circulate. I have my magnetized tins neatly displayed on the side of my refrigerator where they are easily accessible and I store the overflow in lunch bags. I replenish as needed.

Stylish, Magnetic Herbal Tins with Labels.

Magnetized Spice and Herb Canisters with Labels.

HERB enjoying

That’s about it. Once you have them you can enjoy them in teas, on pizza, or in your homemade olive oil dip! Here I just scattered some herbs on homemade dough before we baked it. Delicious little snack with olive oil, some fruit, and a slice of hard cheese.

Homemade dough with dried, chopped herbs for olive oil dipping.

HERB sleeping

Take some time this winter to contemplate Your Herbal Adventure. I’ll provide some links to products for your holiday list so that you can use them this winter to plan and dream your perfect spring.

Windy Hill’s Gated Garden in winter.

Learn: A great handy book to learn about herbs: Herbs by Leslie Bremness
Create: Try growing a mini herb garden in your kitchen this winter with this Window Herb Garden
Inspire: Begin creating little bunches of herbs to give to friends and see how the love grows.

If you’d like to try your hand at processing and drying herbs, here is the list of supplies I used:
SHOP THIS BLOG:
Lime Green Joie Leaf Herb Stripper
Garden Shears
Herbal Tins with Labels
Mini coffee grinder
Shaker Pegs
Large Metal Baskets
Small Metal Baskets
Curtain Clips
Cheesecloth
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I’m always here to help you with your creative journey. Please sign up to receive blog post notifications and follow Studio Sprig on Instagram, Facebook, and Pinterest. I look forward to connecting. If you’re a blogger, what’s your favorite SEO Tool? I’ve had much keyword success with RankIQ. Learn more here. - Kim

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