Summer Salads and Dressings

Summer is a time of heightened activity, longer days. It's also an opportunity to slow down, nourish ourselves, soak up the sun, and prepare for winter. The more we relax and reduce stress in the summer, the healthier we will remain during the colder months. Try these recipes to strengthen digestion and promote relaxation.

Lemon Garlic Dressing

You will need:

• 1/3 cup olive oil

• 3 tablespoons fresh lemon juice

• 1 small clove garlic, crushed

• ¼ teaspoon each salt and black pepper

Whisk all ingredients together in a small bowl. 

Drizzle over salad. Serves 8.

GET CREATIVE! Add ¼ cup freshly chopped dill.

Red Wine Vinaigrette

You will need:

• 1/3 cup olive oil

• 3 tablespoons red wine vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon honey

• ¼ teaspoon each salt and black pepper

Whisk all ingredients together in a small bowl. 

Drizzle over salad. Serves 8.

GET CREATIVE! Add ¼ cup freshly chopped parsley.

Balsamic Vinaigrette

You will need:

• 1/3 cup olive oil

• 3 tablespoons balsamic vinegar

• ¼ teaspoon tamari or soy sauce

• 1 teaspoon maple syrup

Whisk all ingredients together in a small bowl. 

Drizzle over salad. Serves 8.

GET CREATIVE! Add ¼ cup freshly chopped basil.

Kohlrabi Potato Salad

Kohlrabi is extremely high in protein for a vegetable! It's a digestive aid as well. Enjoy it.

You will need:

• 1 pound potatoes or any kind

• ½ pound kohlrabi

• ¼ cup fresh spinach, chopped

• ⅓ cup roughly chopped dill

• 3 tablespoons mustard

• one batch of lemon garlic salad dressing (see recipe above)

Steam or boil potatoes and kohlrabi in until tender, about 15 minutes.

Drain and place in a serving bowl. Toss with spinach, dill, mustard and salad dressing. 

Serve warm or at room temperature.

GET CREATIVE! Add ¼ cup sunflower seeds.

Corn Salad

Please choose non-GMO corn whenever possible.

You will need:

• ½ cup apple cider vinegar

• ¼ cup olive oil

• Salt and freshly ground black pepper, to taste

• 2 cups fresh peas

• 3 ears corn, husks and silks discarded, kernels sliced from cobs and reserved

• 2 stalks celery, finely chopped

• 1 medium yellow onion, finely chopped

• 1 avocado, chopped

Whisk vinegar, oil, salt, and pepper in a large bowl; set aside.

Bring a 2 quart saucepan of salted water to a boil. Add peas and cook until bright green and tender, 1–2 minutes.

Drain and add to bowl along with remaining ingredients; toss to combine.

Let sit for 30 minutes before serving.

GET CREATIVE! Add ¼ cup crumbled feta cheese.

Wonderful One Pot Meals For Spring

Give yourself time to rest and rejuvenate.

Make a simple meal that can be re-heated in the oven and served at dinnertime with enough leftovers for lunch tomorrow.

During the time you would spend cooking in the evening, try doing one of these things.

Go for a walk. Sit in the sun. Talk with a loved one. Hold someone's hand. Breathe deeply, in and out, offering gratitude for another day on the planet.

Quinoa Casserole with Spiced Roots

You will need:

• 4 Tablespoons olive oil

• 2 Tablespoons lime or lemon juice

• 1 teaspoon each: thyme and oregano

• 3 red potatoes, chopped into cubes

• 4 carrots, chopped into ½ inch rounds

• 2 sweet potatoes, chopped into ½ inch rounds

• 1 beet, chopped into cubes

• 1 bunch kale, spinach, or chard, chopped

• Sea salt to taste

• 1 cup cooked quinoa

• ½ cup walnuts

Heat oil in a large skillet. Add the spices, stir and sauté on low heat for 2 minutes.

Add chopped roots. Raise heat to high for 2 minutes.

Add lime or lemon juice, cover and reduce heat to low. Add spices. Simmer for 10 minutes.

Chop greens. Add to skillet. Add water if anything is sticking to the bottom.

Meanwhile, cook 1 cup quinoa in 2 cups water.

Add nuts towards the end of cooking.

Grease a casserole dish with vegetable oil.

Preheat oven to 375 degrees.

When roots are soft, place in the contents of the skillet bottom of the casserole dish.

Once quinoa and nuts are cooked, spread it on top of the vegetables.

Bake for 20 minutes.

Enjoy! Serve with sesame lemon sauce if you like.

Sesame Lemon Sauce

In a bowl, whisk together:

• 2 Tablespoons tahini

• 1 Tablespoon lemon juice

• ½ cup water

• 3 Tablespoons olive oil

• 2 teaspoons apple cider vinegar

• 1 teaspoon tamari

Use as a salad dressing or garnish for casseroles.

Millet Leek Casserole with Tempeh

Start with the millet.

Soak 1 cup millet for 2 hours or so. Strain and rinse millet.

You can also cook without soaking. This process removes phytic acid, making millet more digestible.

Pour into a cooking pot with 3 cups water.

Bring to a boil; then reduce to simmer.

Simmer until millet begins to thicken (about 20 minutes). Stir occasionally, as though cooking oatmeal.

Add:

• 3 Tablespoons olive oil

• 1 teaspoon salt

• 2 carrots, grated

• ½ teaspoon each: thyme and nutmeg

Cook on low heat and stir occasionally until millet thickens.

Meanwhile, chop 2 leeks.

Place in a deep skillet with 2 tablespoons olive oil.

Sauté for 5 minutes.

Chop 1 8-ounce package of tempeh into cubes.

Place tempeh in a bowl and add:

• 1 teaspoon tamari

• 1 teaspoon tahini

• 1 teaspoon brown mustard

• 1 tablespoon lemon juice

• 1 teaspoon coriander

Mix well.

Pour contents of bowl into the skillet with leeks.

Cook on medium heat for 5 minutes, until tempeh is browning slightly.

Meanwhile, chop kale – about 2 packed cups.

Add kale and ½ cup water to the skillet.

Cover and cook on medium low heat for 5 more minutes.

Set aside.

Grease a glass baking dish (9x9) with olive or sunflower oil.

Pour one third of the millet into the baking dish and flatten it evenly.

Cover with half of the vegetable mixture.

Add another layer of millet, followed by vegetables.

Finish with millet.

Bake at 350 degrees for 25 minutes, or until the top is turning golden.

Buckwheat Cauliflower Casserole

Place 1 cup dry kasha (buckwheat groats) and 2 ½ cups water in a stock pot.

Bring to a boil, reduce heat to simmer, and cook, uncovered, for 15 minutes until kasha begins to thicken.

Add ½ teaspoon each: salt, coriander, nutmeg

Stir vigorously until grain reaches porridge-like consistency. Set aside to cool for 15 minutes.

Meanwhile, preheat the oven to 400 degrees.

Chop 1 large head cauliflower into florets.Chop 3 large carrots into crescents.

Oil a rectangular baking dish.

Add carrots and cauliflower to the baking dish.

Season with ½ teaspoon each: salt, turmeric, cumin, and cinnamon.

Toss well to coat.

Roast for 30 minutes.

Remove from oven and reduce heat to 350 degrees.

Mix as many peas as you like with the cauliflower and carrots. Remove from baking dish and set aside in a bowl temporarily.

Cover the bottom of the baking dish with a thin layer of cooked kasha.

Cover kasha with the vegetables.

Cover vegetables with the rest of the cooked kasha.

Bake for 15 minutes, cool and enjoy!

Healthy Eating Inspiration from India

When I was traveling through Northern India, I spent as much time as possible absorbing the aromas, textures, flavors, and cooking techniques of roadside vendors and food kiosks.

It is amazing to get to watch food prepared in a way that's so connected to cultural creativity.

Try these recipes and food meditation, inspired by the healing culinary gifts of India.

Aloo Saag – Potatoes and Spinach

You will need:

• 2 tablespoons sunflower oil or ghee (clarified butter)

• 1 onion, finely chopped

• 2 garlic cloves, sliced

• 1 tablespoon chopped ginger

• 2 large potatoes, cut into chunks

• ½ tsp each: salt, cumin, turmeric, and garam masala

• 1 tablespoon mustard

• 2 cups spinach leaves

Heat the oil in a large pan.

Add the onion, garlic and ginger, and fry for about 3 minutes.

Stir in the potatoes and spices.

Continue cooking and stirring for 5 minutes more.

Add a splash of water, cover, and cook for 8-10 minutes.

Check the potatoes are ready by spearing with the point of a knife, and if they are, add the spinach and let it wilt into the pan.

Take off the heat and serve with grilled chicken and rice.

Ghee

Ghee, or clarified butter, is unsalted butter that has been separated from its water and milk proteins. When heated, butter will separate into three layers: the casein, a frothy layer on top; the clarified butterfat--the ghee--in the middle; and the milk solids, and proteins in the bottom.

Heat 1 lb. of unsalted butter in a stainless steel stock pot. When it starts bubbling, reduce heat to low.

Fetch a small bowl and spoon.

Stay with the butter, skimming the foamy white casein that rises to the surface with the spoon.  Repeat the skimming process for about 15 minutes, or until the ghee has stopped making any bubbling sounds.

Remove from heat immediately. Strain through a fine mesh tea strainer or cheesecloth into a glass mason jar. This process removes leftover milk solids. Ghee can be used to cook for people who are lactose intolerant.

Allow it to cool completely before closing.

Ghee stores at room temperature for 2-3 weeks.

Defining a Healthy, Sustainable Food System

Happy New Year! 

This is a time of renewal.

I like to soak up the sunrise, appreciate the sunset, and spend dark nights in peaceful reflection. 

As part of my personal and professional goals for this year, I would like to hear more from you.

What is your definition of a healthy, sustainable food system?

Here is mine.

Health is a changing state of balance.

A healthy food system is a living network, non-hierarchical and springing from mutual agreements to cultivate health, diversity, equity, and economic balance.

Because everyone must eat to live, it must adapt to environmental, social, and political changes while stewarding the well-being of land, workers, production, and eaters. This food system is grounded in gastronomic traditions, small-scale farming practices, and the need to provide for future generations. Its respect for diversity of people, eco-systems, and choices ensures the best practices for cultivation and production in accordance with local need and capacity. Connected enough to sustain local bio-diversity, cultural identity, nourishment, and sense of purpose, this system provides equal access to whole, simple, contaminant-free ingredients.

When change occurs, the community-minded system, where everyone has a voice, can collaborate to make decisions based on the health of people and planet. 

Here is the definition created by 

Mother Earth News

.

1. Focus on community empowerment to grow food and seek out natural remedies to heal friends and family;

2. Promote research in the field of agro-ecology in order to influence congressional farm policy;

3. Sell publications and subscriptions to educate privileged members of the food system about gardening, natural health, and consumption.

These are the strategies they use to bring it about:

1. Research: They request donations to support non-profits such as the Union of Concerned Scientists, whose research and reports model sustainable farming practices. They promote farm policy by encouraging reader to write letters to congress on behalf of farmers, sound farming practices, and research.

2. Education: They inform readers about conferences to learn more about sustainable farming practices. This invitation comes with mention of the conferences’ corporate sponsors such as Clif Bar, Nutiva and Driscoll’s.

3. Access: They work to build community food security by inspiring readers to create the conditions in their lives for equitable food access in their communities through blog posts about personal stories.

What is your definition of a healthy, sustainable food system?

What do you need to participate in the regional food system, cook meals from scratch with whole ingredients, and include more fruit and vegetables in your diet?

New Year, Healthy Eating

Would you like to reach your wellness goals in the new year?

Do you need help navigating the waters of food choices and fad diets?

With this step-by-step program, you will lose weight and learn healthy habits that last a lifetime.

A healthy diet is essential to achieving and maintaining well-being.

This simple program includes:

Recipes: Taste good health with delicious recipes that are easy to prepare and highlight food as medicine.

Updates: Receive customized advice based on your health assessment.

Tools: Gain tips to stay healthy and keep eating well for life.

Resources: Read articles written by food experts that relate to your wellness goals.

"Lisa's Healthy Eating Program gave me personalized content, including information on how to cook and eat better, reduce stress, breathe, and more! Her simple, weekly guide helped me implement changes at my pace and maintain the new way of being. Thank you!" Christie W.

Healthy Halloween

The Culinate newsletter just posted a useful article about healthier options for Halloween. I like the suggestions of dried fruit, granola bars, and applesauce. For those who live in a place where packaging is an important tool for parents to trust that treats are safe to eat, I agree with this article's perspective. 

If you have the opportunity to hand out home-made treats, I encourage you to try one or two of these recipes for tomorrow night's festivities. 

Regardless, click here for recipes to prepare a simple, healing meal this week. This practice will help to balance any challenges you are experiencing.

Easy Granola Bars

You will need:

½ cup dried, unsweetened dates, raisins, apricots (choose any combination of these)

½ cup walnuts, pecans, almonds (choose any combination of these) - toasted and coarsely chopped

1 cup nut butter (almond, cashew, peanut butter or a combination of these)

¼ cup honey

4 Tablespoons shredded, unsweetened coconut

1 teaspoon cinnamon

Pinch salt

1 cup rolled oats

Boil 2 cups water. As water boils, coarsely chop all dried fruit and place it in a small mixing bowl.

Pour boiling water over fruit. Soak for 15 minutes and drain.

Meanwhile, mix honey, nut butter, coconut, cinnamon, salt and oats in a medium mixing bowl.

Chop walnuts/almonds and pumpkin seeds.

Toast all seeds and nuts. Add to mixing bowl and mix together.

Add soaked dried fruit to the above ingredients.

Oil a glass baking dish: 7×11″ is a good size.

While the mixture is still warm, press it flat into the dish with wax paper. Chill for 1 hour.

Slice into squares. Cover with plastic wrap or store in baking dish in the fridge for up to 2 weeks.

***

Sweet Potato Bread

Dry ingredients:

1½ cups flour (spelt for wheat-free OR 3/4 cup rice & 3/4 cup millet for gluten-free)

1 teaspoon baking powder

1 teaspoon baking soda

½ teaspoon salt

Wet ingredients:

1 egg OR 2 Tablespoons flax seed meal (vegan option)

1/4 cup maple syrup

Grated zest of 1 lemon

¼ cup vegetable oil

1 cup steamed, mashed sweet potatoes

2 Tablespoons unsweetened, whole milk yogurt OR coconut yogurt

Preheat the oven to 375 degrees.

Grease 8 or 9 inch pan with vegetable oil.

Combine the dry ingredients in a mixing bowl and stir together.

Make a well in the center, combine the wet ingredients and stir until thoroughly blended.

Incorporate wet and dry ingredients until they are well combined.

Pour batter into greased pan and bake for 50 minutes, or until a knife inserted into the center tests clean.

If you would like a chocolate or carob version, try this recipe.

To make savory treats that you can enjoy in the midst of much sweetness, try these quick and healing breads and spreads. If you are making the sweet potato bread (above), you can steam extra sweet potatoes for the spread below. To get really ambitious, roll vegetarian sushi - it's a great party snack.

Buckwheat Bread

In a bowl, mix:

2 cups buckwheat flour

1 teaspoon salt

1 teaspoon coriander

1 Tablespoon ground flax seed

1 egg

¼ cup olive oil

enough water to make batter into pourable consistency (about 1 cup)

Preheat the oven to 350 degrees.

Grease any 8 inch pan with vegetable oil.

Pour batter into greased pan and bake for 40 minutes, or until a knife inserted into the center tests clean.

***

Oaty Corn Bread

Dry ingredients:

1 cup corn meal (I like stone-ground cornmeal from a local Vermont farm)

1 cup rolled oats

1 teaspoon salt

1 teaspoon baking soda

½ teaspoon cumin seed powder

Wet ingredients:

¼ cup vegetable oil (I like olive or sunflower oil)

1 cap-full of apple cider vinegar

boiling water to soak oats

Preheat the oven to 375 degrees.

Grease any 8 inch pan with vegetable oil.

Place oats in a mixing bowl. Boil ½ cup water and pour it over the oats. Let stand for 15 minutes.

Add the rest of the dry ingredients and stir together.

Add the wet ingredients and incorporate briefly.

Pour batter into greased pan and bake for 40 minutes, or until a knife inserted into the center tests clean. 

*** 

Artichoke Spread

Open one glass jar artichoke hearts and drain water out. Place artichoke hearts in blender.

Add:

¼ cup olive oil

½ Tablespoon lemon juice concentrate

1 teaspoon salt

½ Tablespoon dry thyme leaf

Blend at highest speed for 2 minutes. Serve and enjoy with buckwheat bread!

***

Sweet Potato Spread

Chop one large sweet potato into ¼ inch cubes.

Place in stock pot, cover with water, cover with a lid, and bring to a boil.

Boil for 10 minutes or until cubes are tender when poked with a fork.

Drain water and place boiled sweet potatoes in food processor

Add:

¼ cup olive oil

½ teaspoon each: cinnamon, coriander, nutmeg, cardamom

2 teaspoons salt

You can also add 1 Tablespoon almond butter or ¼ cup fresh ground almonds if desired

Blend at highest speed for 2 minutes.

Serve and enjoy with oatmeal, on toast, or by itself as a snack.

Soups To Warm Your Bones

Try to set aside time this weekend to make some of these dishes. Put them in portion-sized containers to nourish you during the week ahead. You can bake cornbread, quinoa almond pancakes, or rice to go with any of these soups.

Reishi Astragalus Broth

This vegetarian broth will deeply nourish and strengthen your immune system.

You will need:

• 8 cups water
• 1 onion, diced
• 1 bulb garlic (at least 10 cloves), chopped
• One 1 1⁄2 inch (3 1⁄2 cm) piece of fresh ginger root, chopped
• 5 pieces sliced dried Astragalus Root
• 2 cups fresh, sliced shiitake mushrooms
• 1 large reishi mushroom

Bring all the ingredients to a boil in a large stock pot. Reduce to medium low heat and simmer for 30 minutes to 2 hours. Strain and use as a base for the soup recipes below.

***

Pumpkin Cashew Soup

For this soothing and sweet soup, you will need:

• 1 Tablespoon coconut oil 
• 1 can coconut milk (8 oz.)
• 1 onion, chopped 
• 3 cloves garlic, chopped 
• 1 inch fresh ginger root, chopped
• 2 cups pie pumpkin, peeled and diced 
• 1/2 cup roasted cashew nuts
• 4 cups vegetable or chicken stock
• pinch each: ground nutmeg, ground cinnamon, ground coriander
• freshly ground black pepper 

Heat coconut oil in a large stock pot. Add onion and sauté for a few minutes, until softened. Add garlic, ginger, pumpkin and cashew nuts. Save some nuts for garnish if desired. Cook gently for 2 minutes. 

Add the stock and bring to a boil. Reduce heat, add coconut milk and simmer to 20 minutes, until pumpkin is tender.

Place into a blender or use an immersion blender and process until smooth.   Serve with a garnish of cashews if you like.

***

Mushroom Goulash Soup

For this traditional Austrian recipe, you will need:

2 tablespoons vegetable oil

4 medium onions (about 1 1/2 pounds), chopped 

3 garlic cloves, minced

1/4 pound crimini, shitake, or a mix of both mushrooms, chopped

3 tablespoons paprika (preferably Hungarian sweet)

1 1/2 teaspoons caraway seeds

1/4 cup apple cider vinegar

1/4 cup tomato sauce

5 cups chicken or vegetable broth

1/2 teaspoon salt

4 large russet (baking) potatoes (about 2 1/2 pounds)

Heat oil in an heavy stock pot. Add onions and garlic and cook, stirring, until golden. Stir in paprika and caraway seeds and cook, stirring, for about 2 minutes. 

Add mushrooms and saute for 15 minutes.

Whisk in vinegar and tomato sauce and cook, whisking, about 2 minutes. 

Stir in broth and salt. Bring to a boil, reduce to medium and simmer soup, covered, stirring occasionally, for about 30 minutes.

Peel potatoes and cut into 1/2-inch pieces. Add potatoes to soup and simmer, covered, until tender, about 20 minutes. Season soup with salt and pepper. Soup may be made 3 days ahead and cooled, uncovered, before chilling, covered. Reheat soup, thinning with water if desired.

Serve with freshly chopped parsley as a garnish if you like.

***

Corn and Beet Soup

For this traditional southwestern soup, you will need:

• 1 tablespoon vegetable oil
• 1 cup chopped onion
• 3 medium carrots, coarsely chopped
• 3 medium beets, coarsely chopped
• 1 large garlic clove, minced
• pinch each: coriander and cumin
• 3/4 teaspoon salt
• 6 cups chicken or vegetable stock
• Freshly-ground black pepper to taste
• 1/4 cup fresh or frozen corn kernels
• freshly chopped cilantro 

In a stock pot over medium heat, heat the oil. Saute the onion until it is translucent. Add the beets, carrots and garlic. Add salt and spices.

Cook for 5 minutes, stirring frequently. Add stock, bring to a boil, reduce heat to medium and simmer the soup, covered, for 50 minutes. Taste for salt and add some if necessary.

Add corn kernels, cilantro and black pepper. Simmer for 5 more minutes and serve hot!

Summer foods to savor and share

Summer solstice is just one week away, bringing the sun's culmination and the longest day. Pause and reflect on all that has transpired since spring. 

Seeds planted by birds, farmers' hands, and our intentions have begun to germinate. Summer's expansive energy helps prepare these seeds to grow strong and healthy. 

Try these recipes to celebrate summer and share food with friends. Take them on a picnic or a camp-out!

Strawberry Pea Salad with Mint Vinaigrette

For the salad:

1 cup sugar snap peas

2 cups strawberries

2 cups salad greens

For the vinaigrette:

4 Tablespoons good olive oil or local sunflower oil

2 Tablespoons balsamic vinegar

1 handful freshly chopped mint

salt and pepper to taste

Rinse peas and strawberries. Break the tips off the peas and remove the strings. Place them in your serving bowl.

Cut tops off of strawberries and slice them into the bowl.

Add salad greens and mix everything together.

In a pint-sized mason jar, whisk together the dressing ingredients. Pour over salad and allow to marinate for 15 minutes at room temperature or up to 2 hours in the refrigerator before serving.

Garnish with goat cheese if you like.

***

Pinto Bean Cornbread Casserole

You will need:

1 Tablespoon sunflower oil

1 onion, chopped

2 garlic cloves, minced

2 medium zucchini, chopped

1 1/2 cups cooked pinto beans

1/2 cup fresh or frozen corn kernels

1 teaspoon each: cumin, chipotle powder, oregano, coriander

1/2 teaspoon each: salt, black pepper

1/2 pound fresh spinach

1 cup coarsely ground cornmeal

1/2 teaspoon salt

Preheat oven to 325 degrees.

Heat the oil in a deep, round cast iron skillet on medium-high heat.

Add the onion and cook until soft, about 7 minutes.

Add the garlic and cook for 1 more minute.

Add zucchini and cook for 10 more minutes, until soft.

Add the cooked pinto beans, corn, spices, and 1/2 cup water.

Bring to a simmer, reduce the heat to medium low, cover, and cook for 15 more minutes.

Add spinach, cook 2 minutes or until wilted, and turn off heat.

Meanwhile, in a separate pot, heat 3 cups water. When boiling, add 1/2 teaspoon salt and whisk in the cornmeal. Reduce the heat to low and cook for 5 minutes or until thickened, stirring frequently.

Pour the cornmeal mixture on top of the bean mixture in the skillet and spread it out in one even layer. Bake for 30 minutes. Yum!

***

Chocolate Pecan Cake with Coconut Frosting

For the cake batter, melt these ingredients over low heat in a small pot or double boiler:

3 ounces unsweetened chocolate

2 Tablespoons coconut oil

1 Tablespoon vanilla extract

4 Tablespoons unsweetened cocoa powder

1 ripe, mashed banana

4 Tablespoons maple syrup

Pecan Tree Flowering

1/3 cup unsweetened almond or rice milk

Meanwhile, in a mixing bowl, whisk together: 

1/4 cup coconut flour (I like Bob's Red Mill brand)

1/4 cup unsweetened, shredded coconut

2 Tablespoons ground flax meal 

1/4 cup coarsely chopped pecans

1 teaspoon cinnamon

pinch salt

Preheat oven to 350 degrees.

Allow melted chocolate mixture to cool for 5 minutes. Then, whisk it into the rest of the batter.

Add 1 Tablespoon apple cider vinegar.

Pour into greased cake pan. 

Bake for 25 minutes at 350 degrees.

As cake bakes, make the coconut frosting. In a small pot, melt together:

1/4 cup coconut butter or, if you can find it, 'coconut manna' (I like Nutiva brand)

2 Tablespoons unsweetened, shredded coconut

1 Tablespoon vanilla extract

4 Tablespoons maple syrup

1/4 cup unsweetened almond, rice or soy milk

When cake is baked, allow it to cool for 30 minutes. Drizzle icing over the top and spread gently with a knife. Allow to cool completely before serving.

Simple, Healing Meal

To soothe your spirit, cleanse your organs, and prepare yourself for the transition into summer, try to eat this meal for lunch and/or dinner for a week.

Kitchari means mixture, usually of two grains. In Ayurvedic medicine, which originates in India, food is considered medicine. This recipe comes from that tradition and is particularly nourishing and easy to digest. I like to prepare the rice and lentils separately and mix them in my bowl.

For the rice:

Rinse 1 cup long grain brown rice.

Bring to a boil with 2 cups water. Reduce heat to simmer and cook , with lid askew, for 30 minutes.

In a skillet, heat 1 Tablespoon ghee or coconut oil with:

            1 teaspoon salt

            1 teaspoon each: mustard seed, cumin seed, cumin powder, coriander powder, turmeric powder

When seeds start popping, turn off heat and slowly pour mixture into cooking rice.

You can add zucchini, summer squash, peas, cauliflower, broccoli or asparagus to the rice.

For the dahl:

Rinse 2 cups yellow split lentils. Drain and bring to a boil with 5 cups water.

Reduce heat to medium and cook, uncovered, for 30 minutes, stirring occasionally.

Skim off any white foam that develops and discard it.

In a skillet, heat 1 Tablespoon ghee or coconut oil with:

            1 teaspoon salt

            1 Tablespoon each: cumin powder and garam masala

            1 teaspoon each: turmeric and coriander

Add vegetables such as beets, carrots, sweet potatoes, collards, kale and spinach to the skillet. Add 1 cup water, cover, and simmer on low heat for 15 minutes. Mix into the lentils, stir, and enjoy!

Acid-Alkaline Balance

Millet 'Polenta'

Polenta is the Italian word for cornmeal porridge that, when stirred vigorously as it cooks, becomes creamy and sets once it cools. This recipe substitutes millet, an alkaline grain that balances the intestinal pH and is touted as diabetic-friendly because its abundance of B vitamins slows sugar absorption.

To prepare this dish, you will need millet, water, and salt.

Variations:

>>Stir in butter or vegetable oil (3 Tablespoons per cup of dry millet) as the dish cooks;

>>Sprinkle in coriander and thyme for a rich, subtle flavor (1 teaspoon each per cup of dry millet).

This recipe serves 2 people and keeps in the refrigerator for 5 days.

Directions:

Place ½ cup dry millet in a medium stock pot with 2 cups water.

Bring to a boil. Reduce to a simmer. Add 1 teaspoon salt.

Simmer, uncovered, until millet begins to thicken (about 20 minutes).

Stir occasionally and vigorously. Cooking can build arm strength! Use your muscles.

At this point, add butter, oil, and spices if you like.

Cook on low heat and keep stirring occasionally until millet reaches a porridge-like consistency.

If millet bubbles and splatters on the stovetop, cover it and cock the lid slightly so that steam can escape.

Pour thick millet into an 8x8 glass container or pie plate. Allow it to cool for about 15 minutes.

Slice and serve toasted, grilled, or as is.

You can add toppings such as: fresh tomatoes and cheese; pesto; grilled zucchini; artichoke spread; avocadoes and hummus; caramelized onions and swiss chard; kimchi.

Healing Properties

Millet: nutrient dense, hypo-allergenic, complex carbohydrate; offers a balance of B vitamins and magnesium to support digestion and balance blood sugar; useful in countering the mucus-forming effects of bread/cereal.

  

Quinoa Casserole with Spiced Roots

You will need:

        4 Tablespoons clarified butter

        2 Tablespoons lime or lemon juice
        2 Tablespoons Mediterranean blend (see above)

        3 turnips, chopped into cubes

        4 carrots, chopped into ½ inch rounds

        3 parsnips, chopped into ½ inch rounds

        1 bunch kale, collards, or chard chopped

        Salt to taste

        1 cup cooked quinoa

        1/3 cup walnuts or almonds

        2 eggs, beaten

Heat clarified butter in a large skillet. Add the spices, stir and sauté on low heat for 2 minutes.

Add chopped roots. Raise heat to high for 2 minutes.

Add lime or lemon juice, cover and reduce heat to low. Add spices. Simmer for 10 minutes.

Chop greens. Add to skillet. Add water if anything is sticking to the bottom.

Meanwhile, cook 1 cup quinoa in 2 cups water.                 

Add nuts towards the end of cooking.

Grease a casserole dish with sunflower oil.              

Preheat oven to 375 degrees.

When roots are soft, place in the contents of the skillet bottom of the casserole dish.

Once quinoa and nuts are cooked, spread it on top of the vegetables.

Pour beaten eggs over quinoa.

Bake for 20 minutes. This is a delicious and filling potluck dish that serves 6 people and keeps in the refrigerator for 4 days.

Healing Properties

Dark, leafy greens (kale, collards): alkaline food rich in folic acid, calcium, and fiber.

Quinoa: nutrient-dense, hypo-allergenic, gluten-free complex carbohydrate; offers a balance of B vitamins and magnesium to support digestion and balance blood sugar; useful in countering the mucus-forming effects of bread/cereal.

Walnuts: rich in omega 3 essential fatty acids; gently laxative; cardio-protective; contain ellagic acid, which supports the immune system.

Mung beans with spinach and coconut milk

Soak 1 cup mung beans for 6-8 hours and cook on medium-high heat for 30 minutes. Rinse, drain, and place in a mixing bowl with:

1 Tablespoon mustard

2 teaspoons salt

1 Tablespoon each cumin and coriander

1 teaspoon lemon or lime juice

2 Tablespoons coconut oil

Toss with a spoon until beans are well-coated.

 

Peel and dice two large shallots.

Mince 1 inch fresh ginger root.

Place 2 Tablespoons coconut oil in a deep-bottomed skillet and sauté shallots and ginger for 5 minutes, or until shallots are translucent.

Add salt, ½ Tablespoon garam masala, 1 teaspoon turmeric.

Add the beans and their sauce.

Open a can of coconut milk, mix well, and add to skillet. Add 1 cup water.

Bring everything to a boil, reduce heat to medium, and simmer with a lid on for 20 minutes.

Wash and chop 1 large bunch spinach. Add to the skillet and cook until well wilted, about 5 minutes.

Healing Properties

Coconut: combines saturated fat with dietary fiber to protect nervous system and allow effective use of fat as energy.

Ginger: warming, anti-inflammatory, soothes stomach cramps, reduces flatulence. 

Mung beans: high in both soluble and insoluble fiber to ease transit time and clear arteries of unwanted build-up; rich in protein to maintain acid-alkaline balance in the system while nourishing muscles and providing slow, stready energy; high in folate, iron and magnesium, which are essential to healthy organ function and lymphatic circulation.

Blueberry bannock bread

Originally from Saskatchewan, this delicious blueberry bread features whole ingredients. 

Preheat oven to 400 degrees.

 

In a food processor or spice/espresso bean grinder, pulse to a coarse meal:

    2 cups rolled oats

Place in a mixing bowl and mix together with:
    1 Tablespoon baking powder

    1 teaspoon cinnamon
    1/2 teaspoon salt

Make a well in the center of the dry ingredients and add:
    1 cup water, cow milk or almond milk
    1 cup blueberries, fresh or frozen

    4 Tablespoons cold butter or coconut oil

Whisk together, incorporate with dry ingredients until just barely mixed, and pour into greased pie plate or baking dish. The batter will be lumpy.

Bake for 20 minutes at 400 degrees. 

Cut in pieces & serve! Keeps in the refrigerator for 1 week.

Healing Properties

Blueberries: strengthen them immunity and enhance overall health with power-packed antioxidants; support brain function and offer acid-alkaline balance in intestines.

Oats: high in fiber to lower cholesterol levels and reduce risk of heart disease; ease digestive stress and support healthy transit time; enhance immune response to infection and stabilize blood sugar.

Bake pie for comfort and community

The cold reminds me to keep warm, tend to my home, and remember to rest as the animals do. To honor this hibernation time, make space in your day to slow down and bake a pie. 

 

When we cook, we gain the opportunity to connect with the ingredients that will nourish us. As we peel fruits and vegetables, knead dough, and smell spices, our senses awaken to the delight of the delicious food to come. Use your imagination!

By baking this pie, you create a whole meal, which is ready to be sliced and shared with friends and family. As we eat together, we remember the importance of community. Take time to sit down for dinner with others. Silently savor the flavors for a few moments. Talk about them together. Feel the support that can come from sharing food with companions. This connection can provide true nourishment.

Here's a simple pie crust recipe made with leftover grains. 

Mix the following ingredients together: 
2 cups whole grain spelt flour or rice flour 
½ cup leftover brown rice, quinoa, millet or oatmeal
1 teaspoon salt

Make a well in the center of the bowl and add: 
¼ cup water 
¼ cup vegetable oil (I like organic sunflower oil) 
1 egg 
Incorporate all ingredients together and add a splash of water of needed. Dough needs to be firm enough that you can pick it up with your hands and shape it into a flat disc.

Preheat the oven to 425 degrees.

Grease a 9 inch cake or pie pan with vegetable oil.

Spread three quarters of the dough evenly into the bottom and along the sides of a 9 inch round pie or cake pan. Save one quarter to crumble over the top.

Pour filling into crust - see filling ideas below.

Use your fingers to spread the remaining dough over the top of the vegetables to make a crumble topping. It does not have to be perfect. Leave some air holes.

Bake for 45 minutes, or until a knife inserted into the center tests clean.

Here are some ideas for fillings, both savory and sweet. You can include spices like thyme and garlic to strengthen immunity or ginger root and cinnamon to stimulate circulation.

>>Caramelized onions and collard greens

>>Roasted roots - try turnips, beets, and carrots

>>Steamed, pureed sweet potatoes with salt, pecans and 2 beaten eggs

>>Ground turkey cooked with braised kale, garlic, and thyme

>>Cooked pinto beans with cumin, corn and roasted butternut squash 

>>Crimini mushrooms, celeriac and green cabbage sauteed in ghee

>>Coarsely chopped red apples tossed with cinnamon and maple syrup

To achieve a flaky crust, bake your pie at 425 degrees for the first 20 minutes and then lower oven temperature to 375 degrees for the next 20 to 30 minutes.

Questions? Contact me as you assemble your creation. 

Enjoy!

Drinking Chocolate and Breakfast Spice

Santa Fe is a food destination, and its pioneers are constantly inventing delightful combinations based on traditional ingredients. While walking the sunny city streets, watching locust leaves turn golden and clouds roll off the snow-capped Sangre De Cristo mountains, I noticed a shop I have never visited before: Kakawa Chocolate House. 

Guadalupe Church in Santa Fe

Stepping inside was like walking through time into a colorful and richly scented landscape in Oaxaca, Mexico. Altars honoring ancestors covered the mantle above the adobe fire place; purple, turquoise and gold depictions of the Virgen de Guadalupe made from thin silver adorned the white stucco walls. Without a moment of hesitation, I stepped up to the counter and started sampling their chocolate "elixirs", from pre-Colombian blends to modern European ones. Needless to say, cacao's unique flavor transported me to a euphoric place. 


Drinking chocolate is simple to prepare as long as you have the correct ingredients. For a simple version, you will need 85 to 100% bitter dark chocolate and sweetner. These chocolatiers use agave nectar. You can choose maple syrup or honey if you prefer.


Drinking Chocolate:
On medium heat, melt 1 ounce of darkest chocolate in a small pot with 6 ounces of water.
Once chocolate is melted, whisk it briefly. Add 3 Tablespoons sweetener and a pinch of salt.

Altar at Kakawa

Kakawa crafts combinations such as: red chile and rose; damiana and cacao nibs; caramel and nutmeg.


I can't help but think that this incredible drink would combine well with the sweet and spicy flavors of Northern New Mexico. I am proven correct when I take local ingredients to bake a chile cornmeal muffin. I visit the farmers market, where bakers are making delicious breakfast treats while signing up visitors for cooking classes. I gather some simple staples: roasted green chiles, mesquite honey from the hills above Dixon, New Mexico, and cornmeal from the nearby town of Chimayo. When combined and transformed through the oven's alchemy, these foods create a delicious breakfast or snack. Try them with drinking chocolate to warm your soul on a chilly winter day.


Green Chile Cornmeal Muffins


Dry ingredients:
1 cup coarsely ground cornmeal
1 cup flour (rice, spelt, or whole wheat)
1 teaspoon each: baking powder and baking soda
pinch salt


Wet ingredients:
1/4 cup peeled, seeded and chopped green chiles (look for Hatch Green Chiles in a can if you cannot find fresh ones)
1/4 cup local honey
1 egg (or 2 Tablespoons ground flax seeds for a vegan version)
1/4 cup milk (almond, goat or cow milk)
1/2 cup oil (sunflower or olive oil)


Preheat oven to 375 degrees.


Mix dry ingredients together in a mixing bowl.
Make a well in the center, add the wet ingredients, and whisk them briefly.
Incorporate dry into wet and mix until just barely blended.


Pour into greased muffin tins or a loaf pan.
Bake at 375 degrees for 25 minutes, or until edges are golden.
Enjoy!


Take a deep breath and savor the scent of your food before you taste it. Imagine how you can taste with your sense of sight and smell before you sample a dish with your tongue. This practice will help refine your palate to choose your own personal flavor combinations.

Harvest Moon Recipes

This full moon also known as harvest moon, the hunters' moon, blood moon, and moon of first frost. The last squashes and hardy greens are coming from the garden as crimson and gold leaves cover the beds, mulching the soil as they decay.Take time to cook simple, warm, and nourishing soups and whole grains. Choose as few ingredients as possible. Let them speak for themselves as you savor their simplicity with each bite.  

Pumpkin Paprika Soup

1 two-pound cooking pumpkin or Kabocha squash to yield 3 cups roasted pumpkin OR two cans of pumpkin purée

4 Tablespoons coconut oil OR butter

2 medium yellow onions, chopped

3 garlic cloves, minced

1 Tablespoon paprika

1 teaspoon ground coriander

½ teaspoon ground cloves

1 teaspoon dried thyme

Salt and freshly ground pepper to taste

2 cups chicken broth or vegetable broth

¼ cup cream OR ½ can coconut milk

To make pumpkin purée, cut a Kabocha squash or pumpkin in half, scoop out the seeds* (an ice cream scoop works well), and place face down on a greased baking sheet.

Bake at 375 degrees until soft, about 45 minutes. Cool for 10 minutes then scoop out the flesh.

Freeze whatever you don't use for future use.

*You can save the seeds, rinse them, coat them in salt, olive oil, cumin and coriander and toast them on a cookie sheet for 15 minutes. They are a delicious snack or a lovely soup garnish.

Meanwhile, chop vegetables for the soup.

When pumpkin/squash is ready, melt butter or coconut oil in a 4-quart saucepan over medium-high heat. Add onions and garlic and cook, stirring often, until softened, about 4 minutes.

Add all spices and stir briefly.

Add pumpkin purée. Add broth and water. 

Mix well with a wooden spoon. Bring to a boil, reduce heat, partially cover, and simmer for 20 minutes. 

Working in batches, transfer soup to a blender or a food processor. Blend until smooth. Return the soup to the pot. 

If you have an immersion blender, you can blend directly into the soup pot.

With soup on low heat, slowly add the cream or coconut milk, stirring to incorporate. Add salt to taste. 

Serve with biscuits or cornbread. 

Pumpkin: high in Vitamin A and fiber, this sweet, satisfying winter vegetable has a high carotenoid content, which lends an orange color and provides zinc to strengthen immunity and lutein to stave off free radicals that contribute to macular degeneration.

 

Kasha Biscuits

¾ cup cooked kasha (buckwheat groats)

¼ cup coconut oil OR butter
¼ cup ground flax seeds

¼ cup ground sunflower seeds
1 Tablespoon lemon juice
½ teaspoon nutmeg

1 teaspoon caraway seeds
1 teaspoon each: baking powder, baking soda, salt

Place ½ cup dry kasha (buckwheat groats) and 1 ½ cups water in a stock pot. Bring to a boil, reduce heat to simmer, and cook, uncovered, for 15 minutes or until kasha begins to thicken.

Stir vigorously until grain reaches porridge-like consistency. Set aside to cool for 15 minutes. 

Meanwhile, preheat the oven to 375 degrees.

Grind flax seeds then sunflower seeds in a spice/espresso bean grinder until they reach a flour-like consistency.

Place in a mixing bowl and add the coconut oil OR butter, cut into chunks.

Add spices, salt, baking powder and baking soda and mix well. Incorporate the cooled kasha and then the lemon juice.

Drop mix in heaping spoonfuls on a greased glad baking dish.
Bake for 20 minutes, or until the edges have turned dark brown.

Kasha: also known as roasted buckwheat groats, this gluten-free whole grain contains all essential amino acids (eight proteins that the body cannot manufacture), provides a complete protein source, and soothes the nervous system.

Millet Cauliflower Casserole

Pour 1 cup millet into a cooking pot with 3 cups water. Bring to a boil, reduce to simmer, and add 1 teaspoon each: turmeric, cumin, coriander, salt. 

Cook with the lid askew, for 30 minutes.

Meanwhile, chop one large yellow onion into crescents.

Coat the bottom of a deep skillet with olive oil, heat the oil, and add the onions. Season with salt and pepper. Reduce heat to medium, cover, and saute for 10 minutes, or until onions are translucent.

Rinse and chop 1 head cauliflower into bite-sized pieces. 

Push onions to the edges of the skillet and add cauliflower.

Splash 2 Tablespoons lemon juice or white wine over the cauliflower, cover, and sauté for 15 minutes. Stir occasionally and add a splash of water if vegetables are sticking to the skillet.

Once cauliflower is browned, incorporate with onions, turn off the burner and set aside.

Tend to your millet. Stir it as though you were cooking oatmeal. Add 3 Tablespoons olive oil.

Cook on low heat and stir occasionally until millet reaches thick consistency. Cook it long enough so that the grains break down but the mixture maintains a batter-like consistency. Set aside.

Preheat oven to 425 degrees. 

Grease a 9x9 square glass baking dish. Assemble the casserole by starting and ending with a layer of millet. Alternate layers of millet and vegetables.

Bake for 20 minutes, until top has started to brown. Enjoy with grilled tempeh, chicken, or white beans and a bowl of soup.

Millet: gluten-free whole grain, rich in B vitamins and iron, potassium, magnesium, manganese, phosphorus; ideal for blood glucose control and weight management.

Mindful Cooking and Eating

When I am cooking, I try to breathe, sway back and forth, and feel the weight in my feet. It helps to simply whisper to myself, “I am cooking”. This reminder helps me notice what is happening and let go of thoughts about past and future.

I am conscious that making food requires energy: the meals I prepare absorb that energy and return it to those who eat them. In turn, I appreciate what’s on my plate much more when I am putting down my fork between bites, breathing, and savoring the flavors of a dish.

To put the techniques of mindful cooking and eating into practice, join me for a hands-on workshop series at the Ayurvedic Center.

Here are the details:

Mindful Cooking and Eating - Thursdays (Sept. 22nd, 29th & Oct. 6th)  

5:30 - 7:30 pm at the Ayurvedic Center of Vermont in Williston

$48 per class includes: hands-on cooking, health benefits of foods, shared meal, and discussion

Drop in or register for all classes by September 1st and pay $129

To pre-register contact 802-872-8898 or ayurvedavt@comcast.net

Mindful eating can help people to both maintain healthy eating habits and cultivate greater connection with sources of nourishment. When I am paying attention to what I eat and how I feel while I eat it, I am less likely to over-eat and more likely to purchase ingredients that were not sprayed with pesticides or processed with solvents.

Experiment with reading, either silently or out loud, of these contemplations on food before you eat.

**This food is the gift of the whole universe: the earth, the sky, numerous living beings, and much hard, loving work.

**May I eat with mindfulness and gratitude.

**I accept this food so that I may nurture others, strengthen my community, and nourish the ideal of serving all beings.

adapted from savorthebook.com

Menu Planning for Freshness

Research reflects that fresh foods are often less expensive than processed ones. So, let's consider how we might gain access to these foods and set aside time to prepare them. 

>>Once a week, schedule 1/2 hour for yourself to browse through cookbooks and blog posts, choose seven dinner recipes, and make a menu plan. If you would like a menu plan worksheet, email me at lisamase@gmail.com

>>Once a week, spend an hour shopping for the items in your seven dinners. Purchase extra quantities so that you can make leftovers for the next day.

>>Set aside time to cook. Two hours weekly, when spent effectively, can yield most meal prep for the seven days ahead. When you are cooking, revise your notion of breakfast and lunch. You can have quinoa, rice, or oats for breakfast with fruits and nuts. You can have pasta for lunch with hard-boiled eggs and salad. Make spice blends that are ready to add to simple grains, proteins and vegetables.

>>Savor your food with friends and family!

Below, we are making spice blends for easy use. This one, which I call Mediterranean Mix, contains rosemary, lavender, basil, thyme, marjoram, and oregano.

Considering the Energy of Food

Food is life. As author Barbara Kingsolver writes in Animal, Vegetable, Miracle, “all living takes dying”. She would know. Her book chronicles one year of her family’s life spent eating food raised either on their farm or within a 50 mile radius of it. From growing and preserving vegetables to raising and slaughtering poultry, the Kingsolvers did their best to re-connect with their sources of nourishment.

Vermonters may be familiar with this ‘localvore’ concept, which establishes community networks for growing and eating more local food. Both this movement and Transition Town, a grassroots effort to address climate change and provide alternatives to dwindling oil supplies, raise awareness about the need to shift the way we use energy. From the fossil fuel, wood, coal and natural gas that power our technology to the beans, grains, meats and vegetables that allow us to live, society needs resources in order to produce more of them.

Local chanterelle mushrooms

Yet, the current food manufacturing system consumes more than it produces. As Michael Pollan argues in his recent book, The Omnivore’s Dilemma, large-scale food production has grown beyond its capacity to sustain itself. With so many options many are left feeling confused about what to eat. As Pollan explains, “what’s at stake in our eating choices is not only our own and our children’s health, but the health of the environment that sustains life on earth”.

By learning about the impact that our food choices have on the people and places which provide that nourishment, we may begin to notice how food access, or lack thereof, affects our communities and our health. Food Works is a Vermont organization that supports “local food systems by connecting area farmers to under-served populations”. Their ‘Farm to Table’ program delivers local produce to dozens of meal sites, including nursing homes, hospitals, and mental health programs, to serve those who are “nutritionally at risk”.

When a factory produces our food and ships it to the supermarket for us, we forget where it came from and how to use the strength of our bodies to raise it, cook it, and savor it. The more food we buy, the more money we must earn in order to purchase it. How can you divest yourself from this cycle?

Try these ways to reduce energy consumption when acquiring food.

Plant a garden. Visit Nofavt.org to find farmers or community gardens with public plots.

Source local food through Vermontagriculture. com. Find farmers markets and Community Supported Agriculture (CSA) farms and purchase or trade work for local produce, grains, meats, cheeses, and more.

Help your neighbors! Meet those whose gardens grow abundantly and work with them in exchange for vegetables.

Preserve food. See the previous post on this blog for easy recipes to preserve greens.

Get involved. Volunteer with the Foodbank’s Gleaning Program and collect excess farm produce for donation to those who could not otherwise access it.

Cooking Food Fresh From Market

My thanks to all who participated in the cooking demo at Montpelier Farmers Market. 

Come back for more recipes and samples: 

August 6th @10am - Zucchini

August 13th @10am - Tomatoes

Please try the recipes below. Summer is a time to experience ease and freedom. In this spirit, remember to improvise and substitute other vegetables and spices as you feel inspired. You can use the guideline that whatever is in season right now probably tastes good together! 

Frittata with a potato crust

Bring a pot of water to a boil. Add salt.

Chop 2 large red or russet potatoes into cubes.

Throw them into boiling water and cook until they are soft enough to poke through with a fork.

Drain and rinse potatoes. 

Place them in a bowl and mash them with:

            ¼ cup olive oil

            Two generous handfuls of these fresh herbs, minced: lavender, rosemary, and thyme

Chop 1 bunch scallions into rounds.

Heat olive oil in a skillet and add onions.

Turn down the heat to medium low. Add salt, cover and simmer for 5 minutes.

Add salt and black pepper.

Add a bunch of dark leafy greens (chard, collards, or kale) and simmer for 10 more minutes.

Preheat oven to 375 degrees.

Grease a pie plate with olive oil and press potato mixture into bottom of pie plate to make a crust.

Place cooked scallions and greens on top of potatoes.

In a bowl, beat 6 eggs, salt, pepper, and a splash each of water and lemon juice.

Add a generous handful of fresh minced flat-leaf parsley.

Pour egg mixture over the top of the greens and bake for 40 minutes.

Serve with sautéed zucchini or summer squash.

Healing Properties*:

Eggs: each one contains 6 grams of protein, 9 essential amino acids, and only 1.5 grams of saturated fat; rich in lutein, which helps prevent macular degeneration and cataracts; improve human lipid profile, thereby balancing cholesterol; contain naturally occurring vitamin D

Eggs poached in beet greens

Take a bunch of beet greens, rinse them, and place them in a deep skillet with an inch of water at the bottom.

Bring to a boil, covered, and reduce to simmer.

Add salt and black pepper.

Crack four eggs on top of the beet greens. Place lid on skillet and angle it to leave enough of an opening for steam to escape.

Beets: eat greens & roots!

Slowly poach the eggs on low heat for 5-6 minutes for soft yolks (8-9 minutes for hard yolks).

Meanwhile, chop a handful of each of these fresh herbs if you have them: mint, basil, parsley, cilantro.

Add fresh herbs on top of poaching eggs and steam briefly.

Remove each egg from the skillet with a slotted spatula and place on plates.

Serve with toast or grains and a drizzle of olive oil and lemon juice.

Healing Properties*:

Beet greens and swiss chard: balance blood sugar, help pancreatic cells to regenerate; contain phytonutrient anti-oxidants that reduce inflammation; high in calcium and Vit K to support bone health

Basil: eases stomach cramps and reduces flatulence; cools sensations of summer heat

Scrambled egg salad with summer squash and new carrots

Wash, rinse, and chop 2 large summer squash and 6-7 new carrots into ½ inch crescents.

Heat olive oil in a skillet. Add vegetables, salt, and pepper.

Sauté on medium heat for 3 minutes or until squash begins to soften.

Meanwhile, crack 6 eggs into a mixing bowl. Add:

Flowering Summer Squash Plant

            Salt and pepper

            A few sprigs each of chopped fresh sage, rosemary, lavender, lemon balm

            2 Tablespoons apple cider vinegar

            4 Tablespoons olive oil

Whisk together and pour into skillet with carrots and squash. Sauté for 3-4 minutes, stirring with a spatula, until eggs have hardened.

Serve with freshly baked corn bread or over pasta.

Healing Properties*:

Apple cider vinegar: contains enzymes that stimulate gastric secretions and improve digestion by balancing either an under-acidic or an overly acidic stomach condition

Carrots: rich in anti-oxidants to support heart health and vision; strengthen digestion and nutrient absorption in large intestine

Lemon Balm: anti-viral, soothes indigestion related to nervous tension, aromatic, anti-spasmodic and soothing to nervous system

Hard-Boiled Egg Sauce

Place a dozen eggs in a stock pot. Cover with water, bring to a boil, and boil for 5 minutes.

Remove from heat, drain hot water, and rinse with cold water until they are cool enough to handle.

Peel eggs and place in a blender.

Add to blender:

            ¼ cup olive oil

            2 teaspoons salt

            ½ Tablespoon lemon juice

            1 teaspoon powdered cumin

             ½ teaspoon paprika

            ½ teaspoon dried oregano OR 1 generous handful freshly chopped oregano

            1 Tablespoon dried parsley OR 1 generous handful freshly chopped parsley

            A handful of freshly chopped scallions or chives (if you have them)

Blend at highest speed for 2 minutes.

Serve with grains or as garnish for simple soups.

Healing Properties*:

Parsley: contains volatile oils and flavonoids that may inhibit lung tumor development, help protect the skin, and aid in the digestion of fats.

*'Healing Properties' source information:

Mateljan, George. Foundation Archives. www.whfoods.org

Onstad, Dianne. Whole Foods Companion. Chelsea Green, 2004.

Plants for a Future. www.pfaf.org

Recipes from LACE class

We had another successful cooking adventure in the LACE community kitchen this past Saturday. Here are the recipes for you to try. Enjoy!

Golden Rice and Carrot Casserole

Rinse ½ cup short grain brown rice.

Place in a bowl, fill with enough water to cover, and soak for 2 hours or so.

Drain and rinse rice.

Pour into a cooking pot with 1 ½ cups water.

Bring to a boil; then reduce to simmer.

Add ½ teaspoon turmeric.

Simmer, with pot lid slightly ajar on low heat for 45 minutes.

Meanwhile, chop 1 large yellow onion into crescents.

Heat olive oil in a skillet and add onions.

Turn down the heat to medium low.

Add 1 teaspoon each: salt, cumin, coriander, paprika, cinnamon

Cover and simmer for 5 minutes.

Add a splash of white wine OR lemon juice. Allow to simmer for 10 more minutes.

Take 5 medium carrots, wash them, and cut them lengthwise into quarters.

Add to skillet with 1/3 cup water and bring to a boil.

Reduce heat to medium and simmer, covered, until carrots are tender (about 15 minutes).

Add more water if necessary.

Preheat oven to 375 degrees.

Oil a 9x13 rectangular glass baking dish.

Fill with alternating layers of the cooked rice and the carrot/onion sauté. Finish with a layer of carrots.

In a small glass measuring cup, whisk together:

¼ cup water

2 Tablespoons tahini (roasted sesame seed butter)

1 Tablespoon lemon juice concentrate

¼ cup dry-toasted walnut pieces

Pour this mixture over the rice and carrots.

Bake at 375 degrees for 20 minutes.

If you would like a crusty topping for your casserole, purée 1 cup of carrot/onion sauté in the blender, add an additional ¼ cup toasted walnut pieces, and spread over the top before baking.

Serve with the protein of your choice and fresh salad greens in the warmer or steamed kale in the colder months.

Pinto Beans with Spinach and Leeks

To soak dry beans, place ½ cup dry pinto beans in a large bowl and cover with 1 inch water.

Soak for 8 hours or overnight.

Pour beans through strainer and allow them to drain.

Rinse with water until liquid runs clear through strainer.

Pour into a stock pot with 3 cups water.

Cover pot and turn heat on high.

Bring to a boil, watching carefully to make sure that beans do not boil over. Once the pot has come to a boil, remove lid and reduce to medium heat.

Foam will form on top of the water. Use a spoon to skim off the foam. Repeat this step periodically as you notice more foam. Cook beans 1 hour or until tender.

Strain and rinse once more.

If using canned beans, choose ones with no salt added (Eden Organics). Rinse before using.

As beans are cooking, take two leeks, cut lengthwise and rinse well.

Place 2 Tablespoons olive oil in a skillet and sauté the leeks for 5 minutes.

Add salt and freshly ground black pepper.

Meanwhile, wash and chop 1 large bunch spinach.

Add to the leeks and sauté for 5 more minutes, until spinach is well wilted.

Add cooked beans to skillet, mix together, serve and enjoy!

For protein, you can add toasted walnuts, baked tempeh or sautéed chicken sausage to the dish.

Almond Ginger Cookies

Preheat oven to 350 degrees.

In spice grinder, grind to make freshly milled flour:

½ cup almonds

1 cup rolled oats – look for local oats in the bulk section

Pour flours into bowl, add and mix well:

1 cup rice flour or barley flour

1 Tablespoon each: cinnamon, allspice & ginger root powder

Pinch salt

Make a well in the center of the flours and spices and add:

1 egg OR 1 Tablespoon ground flax seed

1 Tablespoon vanilla extract AND 1 teaspoon almond extract

¼ cup olive oil

1/3 cup rice syrup OR ¼ cup maple syrup

Mix wet and dry ingredients together.

Oil a cookie sheet and drop dough onto it in spoonfuls.

Slide cookie sheet into oven and bake for 10 minutes. Remove, flatten each cookie gently with the back of a fork, and bake for 10 more minutes.

An offering

Let cooking become the creative practice

that lends harmony to your day.

Allow its fragrance to engage your hands, warm your heart,

and fill your being with the nourishment that binds us together

and reminds us of our inter-dependence with the earth.

Harmonized Cookery -

inspired cuisine meets vibrant well-being

Passion for the Language of Food

Growing up in Italy taught me that, by honoring food traditions, we restore meaning in our lives and remain connected to the earth that feeds us. This childhood teaching was reinforced by living in Bali, where I learned that everything is alive.

Even though life's form changes through the alchemy of activities such as cooking, its essential vitality persists. By working as a whole foods cooking teacher, I encourage myself and my community to connect with sources of nourishment and feel more vital during everyday experience. I trust that food is alive. When we work with it, we speak our life stories, which often become a teaching for others.

I notice that, when people gather to cook food, shared experiences inspire greater depth. When someone inspires, he or she literally 'breathes in', affirming the life force that constantly re-establishes harmony between self and environment. This balance allows us to be in the world with enthusiasm. This word traces its etymology to the Greek word theos, 'spirit'.

I raise awareness of nourishment's many forms through a culinary discovery process, which demonstrates how the language of food affects our lives. When we recognize ourselves in the context of what we eat, we gain a greater capacity to adapt to a situation and thrive. By appreciating our roots and embracing them through preparing and savoring creative meals, we breathe, speak our experience, and remember the life force that connects all beings.

On Bali, daily offerings to the spirits are sculpted from foods such as rice, meat, and fruit.