Salad Summer

Summer is a wonderful time to combine fresh ingredients and minimal cooking effort to create a delicious meal. Try these salad recipes to nourish and inspire you.

Arugula, Potato and Green Bean Salad

You will need:

• 1/3 cup walnuts

• 2 pounds fingerling potatoes, chopped

• 1/2 pound green beans, trimmed and cut in half

• 2 tablespoons apple cider vinegar

• 1 teaspoon Dijon mustard

• 1 teaspoon coarse salt

• Freshly ground pepper to taste

• 3 tablespoons olive oil

• 4 packed cups arugula

Preheat oven to 375 degrees. Place walnuts on a rimmed baking sheet and toast in oven until fragrant, about 8 minutes. Let cool slightly, then coarsely chop and set aside.

Bring a medium saucepan of water to a boil. Add potatoes, and cook until tender, about 10 minutes. Using a slotted spoon, transfer potatoes to a colander to drain and cool. Set aside.

Return pan of water to a boil. Add green beans, and cook until tender and bright green, about 3 to 4 minutes. Using a slotted spoon, transfer to the colander with the potatoes.

Whisk together vinegar, mustard and 1/2 teaspoon salt in a small bowl; season with pepper. Add oil in a slow, steady stream, whisking until emulsified. Set dressing aside.

Arrange arugula, potatoes, and green beans on a platter. Season with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper. Drizzle with dressing and sprinkle with toasted walnuts; toss to coat.

Parsley Cilantro Chickpea Salad

For the salad:

• 2 cups cooked chick peas OR one 14 ounce can chickpeas. drained

• 3 tablespoons olive oil

• 1 1/2 teaspoons each: salt, black pepper, allspice, cumin, and cardamon

• 5 packed cups of salad greens

• 2 cups cucumbers, diced (about 1 cucumber)

• 2 cups tomatoes, diced (about 3 medium tomatoes)

• 1/3 cup each of fresh cilantro and Italian parsley. chopped

For the dressing:

• 2 tablespoons apple cider vinegar

• 2 tablespoons lemon juice

• ¼ cup olive oil

• 2 garlic cloves, crushed

• 1 teaspoon each: salt and black pepper

Cook and drain the chickpeas. If cooking dried chickpeas, soak them overnight and boil them in water for 2 hours until tender.

Place them in a skillet with olive oil, salt, pepper, allspice, cumin and cardamom. Saute on medium heat for 5 minutes. 

Chop cucumbers, tomatoes, parsley and cilantro.

Wash and drain salad greens.

Remove chickpeas heat and place them in a serving bowl with all the other salad ingredients.

Whisk together the dressing ingredients. Pour over the salad, toss well, and refrigerate to marinate for at least 1 hour.

A Week in Vegetables

As we pass the halfway point between winter solstice and spring equinox, I am thinking about the fertile seeds that we will plant in dark soil this spring. These seeds will bring delicious food to our table and fill our root cellar with bounty for the winter to come.

I realize that time is not linear, but cyclical. The cycle of seasons finds plants on another ring of the spiral each year as they sprout new branches, stalks, and shoots. We can also grow into each new cycle by appreciating how far we have come since this time last year and renewing our body, mind, and spirit with simple food. 

As the outside world slowly wakes up to welcome another growing season, so can we rejuvenate our bodies by including more plant foods into our diet.

Here is the shopping list for a week of healthy, plant-based lunches.

You can gain the complete guide, including recipes, by clicking here.

Simple Vegetable Recipes 

to keep you nourished all week long

Shopping List

• 8 small sweet potatoes (or 5 to 6 medium/large)

• 1 head of cauliflower

• 1 head of broccoli

• 2 bunches Swiss chard

• Baby spinach

• 2 bunches kale

• Mushrooms

• 1 can white beans

• 1 can chickpeas

• 2 red onions

• 1 large leek

• Parsley or cilantro (optional)

• Grocery

• Olive Oil

• Eggs

• Ghee or grass-fed butter

• Tamari or soy sauce

• Cumin

• Coriander

• Paprika

• Apple cider vinegar

• Salt and pepper

While making breakfast, follow these instructions for assembling a lunch quickly. It will take about 30 minutes per morning.

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?

First Harvest Time

Lammas, "Loaf Mass" - also known as Lughdnasah by Gaelic people - is the first harvest time, when agrarian people of the Northern hemisphere prepare fermented foods and enjoy the gifts of wheat, corn, beans, and summer squash.

Try these recipes to include first harvest foods in your meals.

CRANBERRY BEAN AND CORN SALAD

You will need:

• 1 pound cranberry beans

• ¼ cup olive oil

• 3 shallots, chopped

• 2 ears fresh corn, shucked

• 1 teaspoons thyme, de-stemmed

• 2 teaspoons rosemary, de-stemmed

• 3 tablespoons apple cider vinegar

• 1 teaspoon each: salt and freshly ground black pepper

Soak beans in cold water overnight or for 8 hours.

Then, bring beans and 8 cups water to a boil.

Reduce heat to medium and cook until beans are tender - about 35 minutes.

Drain and transfer to a bowl; set aside.

Heat oil in a skillet over medium-high heat. Cook shallots until soft, about 5 minutes.

Remove corn from ears and add to skillet.

Add thyme and rosemary. Cook for 5 minutes more.

Let cool slightly; transfer to bowl with beans.

Toss with vinegar, salt, and pepper. Enjoy!

CORN CAKES WITH FRESH HERB SPREAD

For the spread:

• 1 cup packed fresh basil leaves

• 1 cup packed fresh parsley leaves

• 2 cloves garlic

• 1/3 cup cashews

• 1/2 teaspoon salt

• 1/2 cup olive oil

• Juice of 1 lemon

Blend these together in a food processor. Set aside.

For the corn cakes:

• 1/2 cup organic, non-GM cornmeal

• 1/2 cup flour (wheat, spelt, or millet)

• 1/2 teaspoon baking powder

• 1/2 teaspoon paprika

• 1/2 teaspoon salt

• 1 tablespoon butter, melted

• 1 cup milk (almond, rice, or cow)

• 2 eggs OR 4 tablespoons flaxseed meal dissolved in just as much hot water

• 3/4 cup fresh sweet corn kernels - about 1 large cob

• olive or sunflower oil for cooking

Whisk together cornmeal, flour, powder salt and paprika in a large bowl.

Make a well in the center, add butter, milk, eggs/flaxseed, and corn.

Whisk wet ingredients together briefly then incorpoate with dry ingredients.

Heat some olive or sunflower oil in a large skillet over medium heat.

Pour small amounts of batter onto the skillet (about 1/4 cup per corn cake).

Cook until cakes are golden brown and cooked through, about 3 minutes per side.

Serve warm with a garnish of herb spread.

Summer Dinners

Happy Summer!

The days are long and lovely. It's time to spend time outside and soak up the green world all around us.

Try these picnic-friendly recipes to invigorate you after a long day and enjoy the evening outdoors. 

Thanks to Saveur for this recipe inspiration.

KOHLRABI POTATO SALAD

This traditional Swedish recipe is unique and delicious. Kohlrabi, a Brassica family cultivar, tastes like a cross between cabbage and broccoli.

You will need:

• 1 pound potatoes or any kind

• 4 tablespoons unsalted butter

• 1 small kohlrabi, chopped

• 1 cup roughly chopped kohlrabi leaves

• ⅓ cup roughly chopped dill

• Salt and freshly ground black pepper, to taste

Steam potatoes in until tender, 18–20 minutes; set aside. 

Melt butter in a 12" skillet over medium-high heat. Add kohlrabi pieces; cook, stirring occasionally, until crisp-tender, 5–7 minutes. Add reserved potatoes, the chopped kohlrabi leaves, dill, salt, and pepper; cook until leaves are wilted, 1–2 minutes more. Serve warm or at room temperature.

CORN SALAD

A classic Midwest United States recipe that reminds me of my mother's Kansan heritage.

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-qt. 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.

Spinach for spring

A wonderful spring vegetable, spinach is growing in many farmers' greenhouses right now. Enjoy its mineral rich content and know that your digestive tract will thank you for eating green fiber! You can substitute chard if you like, which is another delicious green member of the chenopodium family.

SPINACH ROSEMARY SOUP

Rosemary adds a complex flavor to this simple soup while helping to boost brain function and immunity.

You will need:

• 2 tablespoon olive oil

• 1 medium onion, chopped

• 3 cloves garlic, chopped

• 2 tablespoons rosemary, fresh

• 1/2 teaspoon nutmeg

• sea salt and black pepper to taste

• 2 cups red potatoes, rinsed and cubed

• 4 cups chicken or vegetable broth

• 6 cups fresh spinach (or chard)

To prepare:

Add oil to a large saucepan over medium heat. 

Add onion, garlic, rosemary, nutmeg, salt and pepper, reduce heat to medium-low and cook, stirring occasionally, for 5 minutes. Stir in potatoes and cook, stirring occasionally, for 5 minutes. 

Pour in broth.. Bring to a simmer over medium heat and cook until the potatoes are soft, about 15 minutes. Stir in spinach (or chard) and continue to simmer until the greens are tender, about 10 minutes more.

Puree the soup with an immersion blender or regular blender (in batches), leaving it a little chunky if desired.

Serve the soup garnished with nutmeg, if desired, and topped with a spoonful of yogurt (cow or almond).

MUNG BEAN AND SPINACH STEW

This fresh spring stew will nourish you and re-vitalize your senses! Breathe in the aromas of ginger and chiles and savor their digestive power.

You will need:

• 3 tablespoons coconut oil

• 1/2 tablespoon minced ginger

• 2 cloves minced garlic

• 1/2 teaspoon chile powder

• 1 teaspoon smoked paprika

• 2 teaspoons Tamari or soy sauce

• 4 cups mung beans, soaked overnight and cooked

• 1 cup water

• 1/2 cup fresh cilantro

• 2 cups fresh spinach

• 1 cup cooked quinoa

• 1/3 cup toasted pumpkin seeds

To serve:

• Freshly squeezed lime juice

• Cilantro 

To prepare:

Rinse and drain mung beans. Cook in 8 cups water, skimming any foam that rises to the top. Once tender, drain and rinse once more.

Rinse and cook quinoa in 2 cups water with a pinch of salt.

Place minced garlic and ginger in a skillet with coconut oil. Saute on medium heat for 3 minutes, or until fragrant. Add chile, paprika, and tamari. 

Reduce heat to low. Add cooked mung beans and stir together.

Add water, cilantro and spinach.

Cook on medium heat until spinach is wilted, about 3 minutes.

Turn off the heat, stir in the rest of the ingredients, and serve in bowls garnished with fresh cilantro and lemon juice.

Maple Delights for Spring

Call me crazy. I live in northern Vermont, despite the fact that I grew up in Mediterranean Italy. Go figure. 

Truly, though, this state is the best-kept secret ever because of our harsh winters that lead to glorious mud - I mean - spring, then abundant summer and radiant fall. 

Right now, maple sap is running, the birds are singing, and I saw the first signs of the garden beds emerging from under the mountains of snow this morning! It's time to celebrate with maple-inspired spring breakfasts and snacks.

Maple syrup is an incredibly nutritious and mineral-rich food. It is also minimally processed, which helps our bodies metabolize it more slowly than refined sugars without robbing minerals from our blood and bones to digest it. When I drink maple sap from our trees or savor maple syrup in the spring, I truly feel aligned with the seasons.

STEEL CUT OATCAKES

This is my favorite thing to do with leftover oatmeal.

You will need:

• 1 cup rice or spelt flour

• 2 tablespoons maple syrup

• 1/2 teaspoon nutmeg

• 1/2 teaspoon each: baking powder and baking soda

• pinch salt

• 1 cup cooked steel-cut oats*

• 1 large egg, lightly beaten OR 1 tablespoon flaxseed meal soaked briefly in just as much warm water

• 1/2 cup full fat unsweetened yogurt (cow, goat, or almond)

• 1/2 cup milk (cow, oat, or almond)

• 3 tablespoons melted butter or coconut oil

• 1/2 teaspoon vanilla extract

• 1/2 teaspoon lemon juice

*To cook the oats:

Soak overnight in cold water. In the morning, rinse, drain, and cook with twice as much water, stirring often, for 20 minutes. Add vanilla, butter, salt, cinnamon, cardamom, nutmeg and top with almonds and berries if you like. Save leftovers for oatcakes.

To prepare the oatcakes:

In a large bowl, mix together the flour, syrup, nutmeg baking powder, baking soda and salt.

Make a well in the center. Into it, stir together the oats, egg, yogurt, milk, oil, vanilla and lemon juice. 

Stir these wet ingredients into the dry, mixing until incorporated but not completely smooth.

To cook the oatcakes:

Preheat a non-stick or cast iron griddle over medium high heat. Lightly brush with butter or coconut oil. Ladle about 1/4 cup of the batter onto the pan.

Cook until the edges become dry and the center bubbles, about 3 minutes.

Flip and cook on the other side until golden and puffed, about another 2 minutes. Remove to a platter and keep warm in a low oven if needed. Continue until all batter is used.

Serve the oatcakes with fresh or frozen berries heated in a small pot of maple syrup.

COCONUT MAPLE BREAD

This makes a wonderful breakfast with nut butter and jam or a delightful afternoon snack with a cup of dandelion root tea.

You will need:

• 2 tablespoons flaxseed meal soaked briefly in 1/4 cup warm water

• 1 cup coconut milk

• 1 teaspoon vanilla extract

• 3 tablespoons maple syrup

• 1 teaspoon apple cider vinegar

• 1/2 cup coconut flour

• 1 1/2 cups flour - rice or spelt

• 1 teaspoon baking powder

• 1 teaspoon each: cinnamon and ginger

• 1/2 teaspoon each: cardamom and cloves

• pinch salt

• 1 cup shredded, unsweetened coconut

• 3 tablespoons coconut oil, melted

Preheat an oven to 350 degrees.

Soak flaxseed in a large bowl. 

After 5 minutes or so, add coconut milk, vanilla, maple and vinegar.

Add flours, baking powder, spices and salt. Stir in the coconut. 

Fold in the melted coconut oil.

Grease a loaf pan. I like to melt coconut oil in the loaf pan in the preheating oven, then pour melted oil into the batter and save a bit for greasing. 

Once the loaf pan is greased, pour in the batter and bake for about 45 minutes. Remove from the oven and allow to cool in its tin for 5 minutes, then turn it out onto a cutting board. Slice thickly and serve as is or with almond butter and maple syrup.

MAPLE ALMOND ORANGE CAKE

This is a fabulous hiking snack and makes an elegant dessert when covered in coconut maple frosting

You will need:

1 1/2 cups sliced almonds

1/2 cup maple syrup

2 sticks butter OR 1/2 cup coconut oil

zest and juice of 1 orange

2 large eggs, lightly beaten OR 2 tablespoon flaxseed meal soaked briefly in just as much warm water

3/4 cup yogurt (cow, goat, or almond)

2 1/2 cups flour - rice or spelt

1 teaspoon baking powder

1/2 teaspoon each: cinnamon and nutmeg

pinch salt

Preheat the oven to 350 degrees.

Toast almonds over very low heat in a dry saute pan until they are golden. 

Save a few almonds to top the cake.

In a large bowl, whisk together the syrup, butter or oil, juice and zest, eggs, and yogurt.

When the mixture is quite smooth, add the flour, baking powder, salt and spices. Mix until the dry ingredients are just incorporated.

Fold in the almonds.

Grease a loaf pan or round cake pan and fill with the batter. Smooth and flatten the top and sprinkle with the reserved almonds.

Bake for about 45 minutes.

Remove the cake from the oven and let it cool in the pan for about 30 minutes before turning out onto a plate or cutting board and serving.

Click this link for maple pecan cookies and grain-free maple treats!

Brussels Sprouts

These adorable tiny cabbages might get a bad rap, but they are a delicious and ideal mid-winter cleansing food.

ROASTED ALMOND BRUSSELS SPROUTS

You will need:

• 2 tablespoons extra virgin olive oil

• 1 tablespoon stone ground brown mustard

• 1 teaspoon caraway seeds

• 1/2 cup almonds, chopped

• 1 pound Brussels sprouts, trimmed and cut in half, rinsed and patted dry

• ¼ teaspoon sea salt

Preheat the oven to 400 degrees and line a baking sheet with parchment paper.

In a large bowl, whisk together the olive oil, mustard, caraway seeds, and almonds. Add the trimmed Brussels sprouts to the mixture, toss well, then spread them in an even layer on the prepared pan. Season the Brussels sprouts with sea salt and roast for 20 minutes, tossing occasionally.

Enjoy with white bean velouté.

WHITE BEAN VELOUTE

Choose cannellini (white kidney) or Vermont yellow-eye beans.

To soak dry beans, place ½ cup in a large bowl and cover with 1 inch water. Soak for 8 hours or overnight.

Pour beans through strainer and allow 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 (I like Eden Organics). Strain and rinse before proceeding.

Meanwhile, make caramelized onions (see below).

Once beans are cooked, add:

• ¼ cup olive oil

• 1 tablespoon dried thyme

• Salt and freshly ground black pepper

• Caramelized onions (see below)

Purée in food processor or with immersion blender.

CARAMELIZED ONIONS

Choose 1 large yellow onion. Chop off top and bottom, peel skin and slice in half width-wise.

Place two halves flat on cutting board and slice each one into thin crescent moons. Follow the ridges of the onion when chopping.

Heat 2 Tablespoons olive oil in a skillet that has a matching lid.

When oil is hot, add onions, stir briefly with spatula, turn burner down to medium-low, and cover.

Simmer for 10 minutes, stirring occasionally.

Add salt and any desired spices and simmer for 15 more minutes, until onion starts to brown.

Add water if onion is sticking to the bottom of the skillet.

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.

Basil and Blueberries

These two foods are perfect for summer and have powerful digestive and anti-oxidant qualities. Cook and be well!

BLUEBERRY BASIL SAUCE

Rinse 2 cups fresh, organic blueberries.

Place in a stock pot with:

¼ cup water

pinch salt

1 Tablespoon almond butter

Cook on medium heat for 15 minutes, stirring occasionally.

Add 1 Tablespoon honey, stir well, and remove from heat.

Place in a blender with:

1 cup fresh basil leaves

1 Tablespoon lemon juice

Blend at lowest speed for 2 minutes.

Preserve in jars in the freezer or enjoy with salmon, chicken, or white beans.

Clean 15 & Dirty Dozen

Because we must eat to live, it is important to recognize that nourishment is a basic way to be well and prevent disease. Tools exist to help shoppers choose healthy, affordable food.  The Environmental Protection Agency has conducted extensive research proving that pesticides in our food and water have health and environmental risks. Consumption of certain pesticides is linked to cancer and neural toxicity.

To read more, click here

. 

In response to public concern, the Environmental Working Group started publishing a ‘Shopper’s Guide to Pesticides in Produce’ eight years ago.  Researchers update the list annually, analyzing pesticide testing data from the Department of Agriculture and Food and Drug Administration to determine which foods retain detectable pesticides after being washed or peeled.  

The guide targets commercially grown food, separating it into two categories. It lists the ‘dirty dozen’: fruits and vegetables that transfer pesticide residues to the human body. It also itemizes the ‘clean fifteen’: produce that does not store pesticides and can be purchased conventionally. This resource strives to help shoppers consume as many fruits and vegetables as possible in an affordable way. For details,

click this link

. 

The "Dirty Dozen Plus"

Buy these organically whenever possible.

1. Apples

2. Celery

3. Cherry tomatoes

4. Cucumbers

5. Grapes

6. Hot peppers

7. Imported nectarines

8. Peaches

9. Potatoes

10. Spinach

11. Strawberries

12. Sweet bell peppers

+ Kale and collard greens

+ Summer squash

Kale, collard greens, and summer squash were added to the "avoid" list because they were contaminated with organophosphates, pesticides that pose a particularly high risk to the children's IQ and brain development even at low doses, and organochlorines, pesticides linked to stunted growth in kids.

The "Clean 15"

These are ok to buy conventionally.

1. Asparagus

2. Avocados

3. Cabbage

4. Cantaloupe

5. Sweet corn

6. Eggplant

7. Grapefruit

8. Kiwi

9. Mangos

10. Mushrooms

11. Onions

12. Papayas

13. Pineapples

14. Frozen sweet peas

15. Sweet potatoes

Pesticide residues aside, there are other reasons it's important to support organic 100 percent of the time, if you can, including protecting farm workers and local waterways from toxic pesticides that don't typically wind up in our food.

Asparagus, Avocado, and Spring

Arugula Avocado Asparagus Topping
 
For cooked millet, cornbread, or sourdough toast
You will need:
1/2 tablespoon olive oil
1/2 lb of asparagus
1 clove garlic
1/2 teaspoon each: nutmeg, coriander, and caraway seeds
1/4 cup toasted pumpkin or sunflower seeds
1 avocado, pitted and smashed
As much arugula as you like

Cook your grains or slice your bread.

A few minutes before eating, heat the olive oil in a large skillet over medium-high heat. Add the asparagus and a pinch of salt. Cover, turn the heat down to medium low, and cook for about 4 minutes. 

Add the garlic, cumin, coriander and caraway. Cook another 2 minutes or so.

Remove from heat and mix in a bowl with avocado, arugula, and toasted seeds.

Serve over grains or bread as a delectable spring lunch!

***

Barley Asparagus Dinner

You will need:

1 cup cooked barley
1/4 pound medium asparagus, trimmed and cut
1/2 a medium head of broccoli cut into small trees
small handful of cilantro, chopped
2 Tablespoons lemon juice
1/4 cup olive oil
1/3 cup almonds, toasted
1 heaping spoonful almond butter
1 medium avocado, sliced into small pieces

Bring 4 cups of water to a boil with 1 cup barley.

Salt generously reduce the heat to medium and cook, uncovered, for 1 hour.

About 10 minutes before barley is ready, add broccoli, asparagus, and cilantro.

Cook for 10 minutes. Turn off the heat and mix in lemon, olive oil, almond butter, almonds and avocado.

Enjoy as a delicious spring dinner. 

Celebrate Workers and Local Food!

Happy International Workers Day! 

Migrant March May 2011

Demonstration in Dhaka

Today, it's more important than ever to recognize the challenges facing farmers and workers across the food system.

 

Farmers and farm workers, cooks, servers, cashiers, slaughterhouse workers, food factory workers, baristas, fast food employees, and many other groups are fighting for bettering working conditions, including fair wages and better prices for their crops, healthcare, gender equality, better safety conditions, and other basic human rights.Recognizing the challenges farmers and workers face--as well as the innovations they're developing--is critical for true food system sustainability.

You can start by eating more local food and asking your local farms to support their workers with fair wages.



Eating more local and seasonal foods can be easy, inexpensive and delicious!  

Here are 10 ways to eat more local food.  Thanks to Food Tank for this information.

Join a CSA (Community Supported Agriculture) program. CSA members pay for a weekly, bi-weekly, or monthly subscription, and get in return a box of vegetables and other locally-produced foods such as cheese, eggs, and breads or other food items. The CSA benefits farmers because they receive payment early in the season, and benefits consumers by giving them a box of fresh, local produce. You can search for local CSAs through Local Harvest’s website.

Plant your own garden. It doesn’t get more local than your own back yard! Michele Owens’ book Grow the Good Life offers advice to beginner and experienced gardeners alike.

Learn what is in season. Buying seasonal local produce ensures that you are supporting your area’s farmers, as well as providing your family with the freshest food possible. Organizations like Pennsylvania’s Buy Fresh Buy Local help consumers see what is seasonal in their state.

Shop the local farmers markets. One of the oldest forms of direct marketing for famers, local farmers markets are gatherings where local growers can sell their fresh produce and value-added products. The U.S. Department of Agriculture (USDA) has set up a search engine for consumers to find information about their nearest markets.

Visit "Pick-Your-Own" farms. Pick-Your-Own Farms are farms that allow customers to come in and pick their own produce, sometimes for a small fee. Similarly, gleaning programs have been established where consumers volunteer their services to pick produce that would have otherwise been wasted and donate it to local food banks for distribution.

Research your restaurants. Farm-to-table cooking has become one of the hottest restaurant trends in recent years and, often, chefs will include the origin of their product on their menus. Organizations like Clean Plates have started compiling locavore restaurants into databases to make it easier and more enjoyable for consumers to eat healthily and sustainably in their local restaurants.

Check your food labels of origin. Country of Origin Labeling Regulations require retailers to label the places of origin of their seafood, meats, produce, and nuts.

Join a local food co-op. Food cooperatives are customer-and-worker-owned businesses where the customer pays a nominal annual fee and is, in turn, provided with high-quality, local food products.

Freeze, can and preserve. During the bountiful summers, abundant fruits and vegetables can be frozen, canned and preserved for fresh, local produce later in the year.

Buy Fair Trade. Search for Fair Trade certified products if local is not an option. Fair Trade USA uses a market-based approach to empower farmers to get a fair price for their work and harvest and contribute to their local economies.

For details, visit www.foodtank.org

Vegetable Literacy

Spring is coming, and so are the vegetables! Get excited for a wonderful new book, which hits the shelves TODAY, both in bookstores and online.

The book, which I am lucky enough to have contributed to, is written by Deborah Madison, who is a leading authority in vegetarian cooking and has published eleven cookbooks.

Click this link to learn more and purchase a copy.

Vegetable Literacy is a gorgeously photographed reference for cooking vegetables. It is organized according to twelve families from the edible plant kingdom and includes over 300 simple, delicious recipes. Try making the Kohlrabi Slaw with Frizzy Mustard Greens or Griddled Artichokes with Tarragon Mayonnaise. Learn from Madison's extensive knowledge of cooking, gardening and botany.

Grain-free 'breads'

I have been experimenting with protein-rich breads and baked goods that remind me of traditional ones made with grain flours.
Try these recipes and send me feedback!

Almond Bread

Dry ingredients:

2 cups almond meal

1/2 cup coconut flour 

2 Tablespoons flaxseed meal 

1/4 cup almonds, coarsely chopped

1/2 teaspoon baking powder

pinch salt

Wet ingredients:

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

1 teaspoon apple cider vinegar

1 cup milk (almond or cow)

1 cup carrots, chopped, steamed and pureed

Chop carrots into rounds and steam in a steamer basket for 10 minutes. Blend with immersion blender or in an upright blender.

Preheat the oven to 375 degrees.                                           

Grease any 8 inch pan with vegetable oil.

Place dry ingredients in a mixing bowl and stir together.

Make a well in the center, add the wet ingredients, and incorporate briefly.

Mix wet and dry together.

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

***

Pan de Maiz - Cornmeal Bread

from the Dominican Republic

 

Preheat oven to 350 degrees.

Oil 2 loaf pans.

Mix these ingredients in a deep bowl:

2 cups cornmeal

½ teaspoon each: salt, baking powder and baking soda

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

Make a well in the center and add:

½ cup softened butter OR coconut oil

3 eggs

1 cup milk (almond or cow)

Whisk these together. Then, incorporate dry ingredients until you achieve a pourable consistency.

Pour evenly between the two greased loaf pans.

Bake at 350 degrees for 25 minutes.

Enjoy with bean stew or scrambled eggs.



***
Herbed Biscuits

Mince an onion and 3 cloves garlic. 

Heat olive oil in a skillet and saute onions and garlic with salt and pepper for 10 minutes.

Preheat the oven to 350 degrees.
Oil a baking sheet. 

As onions and garlic are cooking, in a bowl, mix:
6 Tablespoons coconut flour 
2 eggs  
1/2 cup fresh, chopped herbs (parsley and basil are nice ones)
1/2 teaspoon each: salt and baking soda

Add and mix well:
cooked onions and garlic
1 teaspoon apple cider vinegar
  
Cut in 4 Tablespoons coconut oil, solid at room temperature.

Mix well to incorporate and add a splash of water if needed.

Shape into biscuits, place on baking sheet, and bake for 15 minutes. Cool 10 minutes before serving.


***
Nutty Flatbread

In spice grinder, grind these nuts and seeds to make freshly milled flour. Process each one separately.

1 cup almonds

½ cup walnuts 

1/4 cup sunflower seeds

Pour nut flours into a bowl, add and mix well:

1/2 teaspoon salt

1 teaspoon each: turmeric, cumin and cinnamon

Make a well in the center and add:

1/4 cup olive oil

2 Tablespoons flaxseed meal

1/4 cup grated carrots

Enough water to make a thick batter

Incorporate wet and dry ingredients.

Grease a cookie sheet with olive oil and pour batter onto it. Spread evenly.

Bake at 350 degrees for 25 minutes or until knife inserted tests clean.

***

Maple Pecan Cookies

1/4 cup applesauce
1/2 cup pecans, ground into flour
2 Tablespoons coconut oil
1 teaspoon vanilla
2 Tablespoons maple syrup
1/2 teaspoon each: cinnamon and nutmeg
pinch salt
2 Tablespoons coconut flour

Preheat the oven to 350 degrees.
In a spice grinder or food processor, grind pecans into a coarse meal.

Place in a mixing bowl with the applesauce, coconut oil, vanilla, maple syrup, cinnamon, nutmeg and salt.
Whisk well.

Add coconut flour and baking powder.
Bake for 18 minutes, cool and enjoy!
 

Nutty Gingered Squash Pie

Inspired by a ten-year-old cooking student, this recipe will please all palates. Plus, it is vegan and glute-free. Enjoy for breakfast, snack, or dessert!

Nutty Gingered Squash Pie

Preheat oven to 375 degrees. Bake 1 1/2 pounds winter squash for 45 minutes or until fork tender.

Meanwhile, for the crust, combine in a mixing bowl:

1 cup almonds, ground in a spice grinder (or almond meal from Bob's Red Mill)

1/2 cup coconut flour (or shredded coconut, ground in a spice grinder)

1/2 cup millet flour (or whole millet, ground in a spice grinder)

1 teaspoon cinnamon

pinch salt

Add 4 Tablespoons coconut oil at room temperature. Toss to coat the oil with dry ingredients. Add enough cold water to make a dough ball.

Flatten it into a disc in a greased pie plate. Push the disc up the sides of the pie plate to make a shell for the filling. Set aside.

For the filling, combine in the same mixing bowl:

1 1/2 pounds winter squash, baked, peeled, and de-seeded

1/2 cup maple syrup

1 cup coconut milk

3 teaspoons grated fresh ginger

1/2 teaspoon each: cinnamon, nutmeg, allspice

pinch salt

Mix well and then puree, either with immersion blender or upright blender.

Pour into crust and bake for 40 minutes at 350 degrees. Yum!

Soothing Rice Dishes

During the holiday season, our systems can become over-loaded with rich, heavy foods. To soothe and gently cleanse the intestines this new year, try adding brown rice to a meal. 

Based on inspiration from a Turkish cookbook, I share these soothing rice recipes with you.

Mediterranean Cabbage with Olives and Rice

¼ cup olive oil

1 large yellow onion, halved and thinly sliced

4 garlic cloves, minced

1 teaspoon each: coriander and paprika

salt and pepper to taste

½ medium head of green or red cabbage, shredded (about 5 cups)
1/2 cup brown rice

¾ cup water or vegetable stock

¾ cup black olives, pitted

2 Tablespoons lemon juice

4 Tablespoons fresh parsley, minced

Heat the oil in a sauté pan over medium heat. Add onion, salt and pepper.

Lower the heat, and cook, stirring occasionally, for about 15 minutes.

Add the garlic, coriander and paprika and cook, for 2-3 more minutes.

Add the cabbage and cook until softened, about 10 minutes.

Add the broth/water, adjust the heat to medium-high, and bring to a strong simmer. Add the rice and ½ teaspoon salt, stir to incorporate, adjust the heat to very low, cover the pan, and simmer (without stirring or lifting the cover) for 25 minutes.

Remove the cover, add the olives, stir the mixture once or twice, replace the cover, and set aside off the heat for 15 minutes. Add the lemon juice and parsley and stir to mix. Taste for salt and serve hot with white bean velouté if you like.

***

Rice Pilaf with Carrots and Leeks

¼ cup olive oil

4 carrots, chopped

1 teaspoon salt and black pepper to taste

½ teaspoon nutmeg

4 large leeks, halved length-wise, rinsed and chopped into crescents

1 splash white wine (if desired)

¾ cup water or vegetable stock

¼ cup brown rice

2 Tablespoons lemon juice

2 Tablespoons fresh dill, minced

Heat the oil in a sauté pan over medium-high heat. Add the carrots and cook, for 5 minutes.

Add the leeks, nutmeg, salt, pepper and wine (if desired). Cook, stirring frequently, until leeks soften, about 10 minutes.

Add the broth/water and bring to a simmer. Add the rice stir to incorporate, adjust the heat to very low, cover the pan, and simmer (without stirring or lifting the cover) for 25 minutes.

Remove the cover, stir the mixture once or twice, replace the cover, and add the lemon juice and dill. Stir to mix. Taste for salt and serve hot with sautéed chicken or tempeh if you like.

Holiday Foodie Gifts

STOLLEN

This traditional recipe from Germany is a favorite in my hometown of Bressanone, Italy. I offer a healthy twist on the tradition by omitting powdered sugar and using maple syrup instead of refined cane sugar.

This delightful bread makes a lovely holiday gift and ships well, too!

First, combine:

• 1/2 cup golden raisins

• 1/2 cup raisins

• 1 orange, peeled and diced

• 1/4 cup boiling water

• Let stand for 1/2 hour.

• In a large bowl, mix together:

• 2 cups flour (spelt for wheat-free or millet & rice for gluten-free)

• pinch salt

• 1/2 teaspoon each: cinnamon, ginger

• 1/4 teaspoon each: cloves, nutmeg,

• 1/2 teaspoon each: baking powder & baking soda

Set aside.

In a saucepan, combine & heat gently:

• 1/4 cup maple syrup

• 1/2 cup milk (either almond or cow milk)

• 1/3 cup butter or coconut oil (vegan), softened

• 1 Tablespoon grated lemon peel

Add this mixture to dry ingredients & stir to incorporate.

Then, mix in:

• 2 eggs, beaten or 2 Tablespoons flaxseed meal (vegan)

• 3 teaspoons lemon juice 

• Half of the soaked raisin/orange mixture (save the other half for glaze)

Stir in enough flour to make a soft dough (about 1 cup).

Preheat oven to 375 degrees.

On a lightly floured surface, roll dough into an 8-by-12-inch oval. Fold dough in half lengthwise to within ½ inch of the opposite side; press closed.

Transfer to a greased baking sheet.

Mix 2 Tablespoons olive oil into the other half of the soaked raisin/orange mixture. Pour and spread over the stollen as glaze.

Bake at 375 for 35 minutes, or until nicely browned. Cool on a wire rack.

HONEY ALMOND CANTUCCI

These delicious Italian tea and coffee cookies are a wonderful way to celebrate the holidays.

You will need:

• 1 cup flour (sorghum or spelt)

• 1 cup almond flour

• a pinch of salt

• 1/4 teaspoon each: cinnamon and nutmeg

• 1/4 cup honey

• 1 teaspoon baking powder

• 1/2 teaspoon almond extract

• 2 eggs

• 1/3 cup raw unpeeled almonds

Preheat the oven to 350 degrees.

In a large bowl, combine the dry ingredients.

Add the eggs, honey, almonds and almond extract and mix all the ingredients.

Transfer the dough on a lightly floured surface and roll it into two rolls that are approximately 12 inches long and 2 inches wide.

Place the rolls on a greased cookie sheet.

Bake for 20 minutes, until golden brown.

Remove the rolls from the oven and let them cool for at least 15 minutes before slicing.

Place each roll on a cutting board. Using a sharp knife, cut into half inch slices.

Place the cantucci back on the cookie sheet.

Turn off the oven, place the cookie sheet inside, and leave them in there for about 30 minutes.

Allow them to cool completely before packaging them.

Carrots, Cinnamon, Garlic, Rice

Believe it or not, these four foods have amazing capacities to help heal the common cold and flu.
Click this link for details about their healing properties.

Here are some healing recipes and a menu plan that will support you, both when you are sick and as you are navigating food choices during the holiday season.

Dinner:
Carrot Rice Pilaf with Tempeh or Chicken Sausage

Breakfast:
Cinnamon Rice Porridge

Snack:
Garlic Honey on Sourdough Bread

Lunch:
Wilted Spinach Pear Salad with Almond Rice Fritters

Carrot Rice Pilaf

Rinse 2 cups short grain brown rice.

Place in a bowl, fill with enough water to cover, and soak for 1 hour or more.

Drain and rinse rice.

Pour into a cooking pot with 4 cups water.

Bring to a boil; then reduce to simmer.

Add 1/2 teaspoon salt.

Simmer, covered, on low heat for 45 minutes.

Meanwhile, chop 1 large yellow onion into crescents.

Heat olive oil in a skillet and add onion.

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

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

Meanwhile, chop 2 large carrots into rounds. Add carrots to skillet and simmer for 15 more minutes, or until the carrots are fork-tender.

Add half of the cooked rice to skillet and mix together.

For protein, you can add baked tempeh or sauteed chicken sausage to the mix.

Save the other half of the rice for breakfast.

***

Cinnamon Rice Porridge 

Take 1/2 cup leftover brown rice and place it in a stock pot with 1 cup water.

Bring to a boil and reduce to simmer.

Add:

1/2 teaspoon cinnamon   

handful of raisins or blueberries

spoonful of tahini (roasted sesame seed butter)

Simmer for 15 minutes, or until the liquid has been absorbed. Stir occasionally. Ahh....soothing morning nourishment.   

*** 

Garlic Honey
Mince 1 head of garlic.

Place it in a pint-sized mason jar with 1/2 cup honey. Mix well. 

Store in the fridge for up to 3 days.  

Spread on sourdough bread as a snack or mix into morning grains. 

The honey will coat the garlic and neutralize any ulcerative qualities of this potent, pungent alium. These are nature's two most powerful antibotics!

***
Almond Rice Fritters
Take 1/2 cup leftover brown rice.
Mix it with 1/2 cup chopped organic almonds.

Add:
1 Tablespoon flax seed meal
1/2 cup almond or cow milk
1/2 teaspoon each: salt, cumin, coriander, cardamom

Heat 2 Tablespoons olive oil in a skillet.
With your hands, shape golf balls of almond rice dough and flatten them between your palms. 
Place each flattened disc in the skillet. Cook on medium heat for 3 minutes, flip with a spatula, and cook on the other side for 3 more minutes.

Enjoy with salad!  
  

 
 

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.