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

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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!

Waffles!

When you have a free morning at home, treat yourself to this delight. Chances are, if you do not have a waffle iron, one of your neighbors does. Invite them over and share in the fun!
This recipe works well as pancakes, too.

Pumpkin Waffles with blueberry maple butter

To make the waffle batter, mix:
1 1/2 cups spelt flour
1/2 teaspoon each: cinnamon and nutmeg
pinch salt
2 teaspoons baking powder
grated zest of 1 orange (if desired)

Make a well in the center of the dry ingredients and add:

1 cup pumpkin puree**
**You can make it by baking a whole pumpkin at 375 for 40 minutes, cutting it open, scooping out the seeds and composting them, then scooping out the flesh to add to your waffle batter.
1/2 cup milk (almond or cow)
3 Tablespoons vegetable oil (I like sunflower or olive)
3 Tablespoons applesauce (or 2 eggs if you prefer)

Incorporate all ingredients, heat waffle iron, and pour a thin layer of batter to make each waffle.
Keep cooked waffles warm in a 200 degree oven until all waffles are ready.

Meanwhile, in a saucepan, combine and melt on low heat:

3 Tablespoons butter
1/2 cup blueberries, fresh or frozen
1/4 cup maple syrup
pinch salt

Pour syrup over waffles and savor the results!
Serve with scrambled eggs if you like.

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.

Peanut Soup

Winter Solstice is this Friday, December 21st. Celebrate the shortest day of the year with some warming, slightly spicy soup.

Thai-Style Peanut Soup

You will need:
Sesame or olive oil
1 onion, chopped
2 large carrots, chopped
2 cloves garlic, minced
1 inch fresh ginger root, minced

1 teaspoon each: salt, black pepper, turmeric, cumin powder, coriander powder
1/2 teaspoon each: fenugreek seeds (or powdered fenugreek) and cinnamon
pinch cayenne if desired

1/4 cup peanut butter (you can substitute almond or cashew butter if you like)
3 1/2 cups vegetable broth
2 cups stewed tomatoes

1 cup tofu or chicken, sautéed in:
2 Tablespoons sesame or olive oil
1 teaspoon Tamari (i.e. wheat-free soy sauce)

chopped fresh cilantro for garnish

Sauté onion on low heat for 10 minutes, until browned. Add carrots, garlic and ginger. Add spices and sauté on low heat for 3-4 minutes, stirring occasionally.

Add nut butter and stir to dissolve.
Add broth and tomatoes. Bring to a boil, reduce to summer and cook about 30 minutes on medium-low heat.

Prepare chicken or tofu.
Add to soup pot.
Mince cilantro and mix into soup. Serve hot with rice and lime wedges.

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.

Pumpkin Bars

Thank you to all who attended the healing foods inservice at Saint Vincent's Hospital. Here is the recipe for the pumpkin bars we sampled. They are free of gluten, dairy, and added sweeteners.

Get creative with this recipe!
Try these 3 suggestions:
>>Add feta cheese chunks for a savory treat.
>>Use as pancake batter and drizzle with butter and maple syrup.
>>Spread batter into a pie plate, whisk together 6 eggs, 1/2 cup almond milk, garlic, thyme and spinach. Pour over the batter and bake at 375 for 30 minutes. Voila! Frittata 

Pumpkin Bars
Preheat oven to 350 degrees.
Grease an 8 or 9 inch baking dish with vegetable oil.

Mix these dry ingredients in a bowl:
1 1/2 cups cup millet flour
1/2 cup coconut flour
1/2 teaspoon each: cardamom, cloves, nutmeg
1 teaspoon cinnamon
pinch salt

Make a well in the center and, in that space, add these wet ingredients:
1 cup (8 oz) cooked pumpkin
1/4 cup vegetable oil (I like olive or sunflower oil)
1 cup almond milk or coconut milk
1 spoonful nut butter (almond or cashew are my favorites)

Mix the wet ingredients with each other, incorporate the dry ingredients, and spread into baking dish.
Bake at 350 degrees for 30 minutes. Remove from oven and cool for 15 minutes before slicing.

You can whisk together some local, raw honey and cinnamon to spread over the top for extra sweetness.

Cacao Creations

Based on your requests, I am offering more tantalizing ways to cook and savor cacao. Click this link to let me know what you think! Your feeback helps me improve my offerings. 

Red Chile Mole

¼ cup coconut oil

1 large onion, minced

1 teaspoon red chile powder (ancho is wonderful)

½ teaspoon cumin seeds

1 teaspoon cumin powder

2 teaspoons coriander powder

½ teaspoon clove powder

½ teaspoon cinnamon powder

1 teaspoon black pepper

1 teaspoon salt (or more to taste)

1 Tbsp. unsweetened cocoa powder

¼ cup raisins

2 Tbsp. tahini (roasted sesame seed butter)

4 garlic cloves, crushed (in a garlic press)

In a large skillet, melt coconut oil. Add the chile and cumin seeds. Toast on low for 2 minutes. Meanwhile, chop the onion and add it to the skillet. Add the rest of the spices EXCEPT the cocoa powder. This will come later. Cover and cook on low heat, stirring occasionally, for 15 minutes.

You can add a splash of water if the onions are sticking to the bottom of the skillet.

In a small bowl, pour boiling water over the raisins. Let them soak for 5 minutes. Drain ¾ of the water, add tahini, and mix well. Add this mixture to the skillet.

Now add the cocoa powder. Stir well to incorporate the flavors. Press the garlic into the skillet and cook, covered, for 5 minutes.

Enjoy over rice, grilled chicken, pinto beans, or cornbread.

***

Chocolate Almond Chicken

You will need:

¼ cup coconut oil

1 large onion, minced

1 inch fresh ginger root, minced

1 teaspoon cumin powder

2 teaspoons coriander powder

½ teaspoon black pepper

½ teaspoon cinnamon powder

1/4 cup almonds, coarsely chopped

1 cup almond milk

1 teaspoon salt (or to taste)

1 pound organic, free-range chicken breasts or boneless chicken thighs

1 Tablespoon unsweetened cocoa powder

2 cloves garlic, minced or pressed

In a large skillet, melt coconut oil. Chop the onion and ginger. Add these to the skillet. Add the rest of the spices EXCEPT the cocoa powder. Saute for 5 minutes.

Add the chicken, raise the heat to high and saute, stirring constantly with a metal spatula, for 5 minutes or until chicken is lightly browned.

Add the almonds and almond milk.

Cover and cook on low heat, stirring occasionally, for 20 minutes.

Now add the cocoa powder. Stir well or whisk gently to incorporate the flavors. Press the garlic into the skillet and cook, covered, for 5 minutes.

Enjoy over corn tortillas and with a side of cooked greens if you like.

***

Corn Tortillas

You will need:

2 cups masa harina (fine corn flour)

water

1 teaspoon lime juice
2 teaspoons salt
1 Tablespoon or olive oil

The night before making tortillas:

In a mixing bowl, place 1 ½ cups masa harina, lime juice, salt, and enough water to make a thick batter.Cover with cloth and allow to sit for 8 to 24 hours.


Stir well. Let the dough remain like a thick batter.
Heat a cast-iron or heavy-bottomed skillet on high heat. Add enough oil to coat skillet thinly.

Prepare dough by mixing remaining ½ cup masa harina and olive oil into batter.

If you have whole corn kernels, add a handful to the batter for texture.

Pour batter in pancake shapes on skillet and cook for 2 minutes on first side and 4 minutes on second side. Use a spatula to flip.

If the oil on the skillet is smoking, reduce heat, wipe off with a paper towel, and resume process with less oil.

When each tortilla is done, place it in a damp cloth and cover it to keep pliable.

***

Cardamom Brownies with Raspberry Jam Swirl

Dry ingredients:

1 ½ cups flour (spelt OR a mixture of millet and rice for gluten-free option)

½ cup unsweetened cocoa powder

pinch salt

1/2 teaspoon each: cardamom and cinnamon

Wet ingredients:

2 eggs OR 4 Tablespoons flaxseed meal

½ cup maple syrup 

¼ cup melted coconut oil

1 cup chopped, unsweetened chocolate

1 teaspoon vanilla extract

Preheat the oven to 350 degrees.

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 dry into wet and stir until just blended.

Grease 8 or 9 inch baking pan with vegetable oil. Pour batter into greased pan. 

Take 4 Tablespoons of raspberry jam (I like Bionaturae or another fruit-sweetened kind) and whisk it in a spouted container with 2 Tablespoons vegetable oil. Pour in a pattern all over the brownie batter. Have fun with the swirling patterns!

Bake for 30 minutes, or until a knife inserted into the center tests slightly damp. Allow brownies to cool for 15 minutes before slicing and serving.

***

Pear Chocolate Tart

For the crust:

1 ½ cups flour (wheat-free : ¾ cup each barley & spelt; gluten-free: 1 cup millet four & ½ cup rice flour)

1 cup almond meal

1/2 cup solid coconut oil, cut into pearl-sized chunks

pinch salt

1 teaspoon cinnamon

3/4 cup almond milk

About 2 fresh, ripe pears, sliced into eight sections 

For the filling:

1 egg (OR 2 T flaxseed meal dissolved in boiling water if you prefer vegan)

¾ cup maple syrup

¼ cup melted coconut oil 

¾ cup unsweetened cocoa powder

1 cup almond milk

1 cup chopped unsweetened chocolate

1 teaspoon vanilla extract

1/2 teaspoon cardamom

pinch salt

Preheat the oven to 350 degrees.

Grease a pie plate with vegetable oil.

Combine all the crust ingredients EXCEPT almond milk. Coat the coconut oil with flour. Add the milk,  stir gently, and press into the pie plate to make a crust. Do not worry if it doesn't go all the way up the sides. Just use your hands to make sure it is of uniform thickness.

Arrange the pears over the crust.

In the same bowl, mix the ingredients for the filling. Pour them over the pears.

Bake for 40 minutes, or until a knife inserted into the center tests clean.

Serve with a garnish of maple yogurt of you like.

***

Zoom Balls

You will need:

1 cup tahini (roasted sesame seed butter)

½ cup cashew or almond butter

¼ cup honey (more or less to taste)

¼ cup toasted, ground oats

3 Tablespoons coarsely chopped almonds or sunflower seeds

1 teaspoon each: cinnamon and cardamom powder

2 Tablespoons unsweetened cocoa powder

Mix tahini, nut butter and honey until smooth.

Add oats and nuts - mix in well.  Mix in enough coconut to make dough thick.

Add spices and cocoa powder. Mix once more.

Roll the dough into small balls. You can also spread the mixture onto a baking sheet and cut into squares.

Store the balls in baking tins in a cool place. They will last for 3 weeks.

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!

Sweet, Sour, Salty: Fall Flavors

Ayurveda, the 'science of life', is a centuries-old healing modality from India, which highlights food as medicine. This traditional method is still practiced widely today. Cooking classes at the Ayurvedic Center of New Mexico highlight the importance of changing the way we cook and eat in accordance to the seasons. Fall is a time to focus on foods that are sweet, sour, and salty in nature.

Maple Macaroons

You will need:

2 organic egg whites

1/2 cup maple syrup

Pinch of sea salt

1 1/2 cups unsweetened shredded coconut

2 tablespoons spelt OR rice flour

1/2 teaspoon vanilla extract

1/4 teaspoon ground cardamom

Preheat the oven to 325 degrees and line a baking sheet with parchment paper.

Combine the egg whites, maple syrup and salt in a saucepan over medium heat and cook, stirring constantly, until just warm, about 1 minute. Add the coconut, flour, vanilla, and cardamom and continue to cook, stirring constantly, until the mixture just begins to sizzle and is slightly dry, about 2 minutes. Remove from the heat and let cool for a few minutes.

Using a teaspoon and your fingers, form the dough into 24 small mounds on the prepared pan. Bake for 20 to 25 minutes, until golden brown. Let cool completely before serving.

Get creative: chop your favorite dark chocolate and place it in a dry metal or glass bowl and set it over a pan of gently simmering hot water (or use a double boiler if you have one). Stir the chocolate constantly until just melted. Remove it from the heat.

Dip the macaroons into the melted chocolate, then place them on a pan or plate lined with wax or parchment paper. Chill in the refrigerator until the chocolate hardens. Enjoy!

Greek Lemon Soup

You will need:

8 cups chicken or vegetable stock

2 shallots, or 1 small red onion, peeled and chopped

6 1-inch pieces of unpeeled fresh ginger, minced

1 cup carrots, peeled and diced

1/2 teaspoon sea salt

1 teaspoon each: thyme and coriander

½ teaspoon each: turmeric and paprika

Pinch cayenne

1 organic/free range chicken breast half, cut into 1/8-inch-thick diagonal slices

OR 1 cup cooked white beans (I like canellini)

2 Tablespoons lemon juice

1/4 cup chopped fresh cilantro, for garnish

2 tablespoons sliced scallion, cut thinly on the diagonal, for garnish

Coat the bottom of a soup pot with olive oil. Combine the shallots, ginger, carrots, and 1/4 teaspoon of the salt and sautee over high heat for 5 minutes. Add broth and bring to a boil. Lower the heat to medium-low and simmer for 20 minutes.

Stir the thyme, coriander, turmeric, paprika, and cayenne into the soup.

Simmer for 3 minutes, then add the chicken or white beans and simmer for an additional 10 minutes, until the chicken/beans are tender and thoroughly cooked. Stir in the lemon juice and the remaining 1/4 teaspoon salt, and taste. Add more maple or salt as needed.

Serve garnished with the cilantro and scallion.

Get creative: to boost your immunity, add 1 cup of stemmed and sliced shiitake mushrooms when you add the chicken or white beans.

Spelt Gnocchi with Caper Sardine Pesto

Choose 4 medium potatoes with dry flesh. Boil the potatoes in water until soft.

Trying to keep them warm without burning your fingers, cut the potatoes into chunks and pass them through a vegetable mill or smash them with the back of the fork.

Add just enough spelt flour to give the dough consistency, about 1 1/2 cups. It needs to be supple without being too sticky.

Roll the dough into inch-thick ropes. Cut the rope into small chunks.

Roll each chunk off the edge of a fork to create grooves on one side and a hole in the other side.

As you are shaping the gnocchi, bring a large pot of salted water to a boil.

Add the gnocchi in small batches and remove them from the boiling water with a slotted spoon when they rise to the top. Place them in a deep baking dish and keep them in a 250 degree oven to stay warm if desired.

Caper Sardine Pesto

In a food processor, mix:

½ cup olive oil

½ teaspoon sea salt

½ Tablespoon lemon juice

Blend at highest speed for 2 minutes.

Turn the off processor, add enough basil to fill the bowl, and blend at lowest speed, stopping occasionally to tamp basil down into blades and add more as needed.

While blending, mixture may become too thick with basil leaves. If so, pour additional olive oil in a small stream through the opening of the food processor while it is blending.

Keep adding basil until you have used about 2 cups fresh basil.

Remove from food processor and place in a large serving bowl.

Add 2 Tablespoons capers and 1 can sardines.

Add cooked gnocchi to the bowl, mix and serve with grated parmesan cheese as garnish if you like.

Get creative: instead of potatoes, use roasted, de-skinned winter squash to make gnocchi.

Cooking Lesson

I recently taught a cooking lesson as a wedding anniversary gift for a Vermont couple. They were willing and excited participants in the learning! 

Read the blog post about their experience: http://www.non-toxickids.net/2012/09/cooking-class-with-harmonized-cookery.html

Here is a snippet, written by Katy Furber for her blog, Non-Toxic Kids:

My husband looked at me the other day, while we were cooking dinner. He said, "I would really like to learn how to cook, I mean really cook."

I quietly took note. I thought, now that would be a win-win. 

See, I cook most of the meals in our house. I like to make a mess, not follow recipes, combine mostly whole foods, and just see what happens. Sometimes this works well. Many times it does not. I have never taken a cooking class, although I read a good bit about whole food cooking. 

Corn Moon & Fermented Vegetables

Traditional agrarian people know this time the corn moon season, the time closest to autumn equinox - September 21st. We have been harvesting corn and roasting it over the open fire. This is the time to gather grains, vegetables, fruit and beans in order to store enough nourishment for the colder months to come.

Try this delicious corny recipe! 

Sweet Potato Corn Cakes

Wash, chop and boil or steam 2 medium sweet potatoes.

Meanwhile, shuck raw corn off of 2-3 cobs by running a sharp pairing knife vertically down each ear of corn. 

Preheat oven to 350 degrees. Grease a cookie sheet with vegetable oil.

Mash cooked sweet potatoes into a mixing bowl with:

shucked corn

2 eggs

4 Tablespoons vegetable oil

4 Tablespoons milk (almond, rice, or cow)

Mix well.

Add and mix well:

1 cup flour (spelt, millet or rice)

1/2 teaspoon each: salt, cumin, coriander

Place heaping spoon-fuls of dough onto cookie sheet. Flatten each one with the back of the spoon.

Bake at 350 degrees for 20 minutes or until golden brown.

Enjoy with beans, roasted chicken, or a late summer salad.

If you would like to grind your own corn (or any may want to purchase a hand-cranked grinder or an electric one. It can be as simple as an espresso bean grinder or more complex. No method is better than the other. Here are some options:

                www.komomillsandflakers.com (try the Komo Fidibus Classic)

                www.grainmillshop.com

                www.lehmans.com (hand-cranked mills and more)

Lacto-Fermented Vegetables 

Gratitude to Sandor Ellix Katz for guidelines from his book, The Art of Fermentation (Chelsea Green, 2012)
Timeframe: 1-4 weeks (or more)
You will need:
Ceramic crock or food-grade plastic  bucket, one-gallon capacity
Plate that fits inside crock or bucket
One-gallon jug filled with water (or a scrubbed and boiled rock)
Cloth cover (pillowcase or towel)
5 pounds cabbage or a mixture of other vegetables*
3 tablespoons sea salt

Chop or grate cabbage, finely or coarsely, with or without hearts, however you like it. I love to mix green and red cabbage to end up with bright pink kraut. Place cabbage in a large bowl as you chop it.
Sprinkle salt on the cabbage as you go. The salt pulls water out of the cabbage (through osmosis), and this creates the brine in which the cabbage can ferment and sour without rotting. The salt also has the effect of keeping the cabbage crunchy, by inhibiting organisms and enzymes that soften it. 3 tablespoons of salt is a rough guideline for 5 pounds of cabbage.

*Add other vegetables. Grate carrots for a coleslaw-like kraut. Other vegetables I’ve added include onions, garlic, seaweed, greens, Brussels sprouts, small whole heads of cabbage, turnips, beets, and burdock roots. You can also add herbs and spices (caraway seeds, dill seeds, celery seeds, and juniper berries are classic, but anything you like will work). Experiment!

Mix ingredients together and pack into crock. Pack just a bit into the crock at a time and tamp it down hard using your fists or any (other) sturdy kitchen implement. The tamping packs the kraut tight in the crock and helps force water out of the cabbage.

Cover kraut with a plate or some other lid that fits snugly inside the crock. Place a clean weight (a glass jug filled with water) on the cover. This weight is to force water out of the cabbage and then keep the cabbage submerged under the brine. Cover the whole thing with a cloth.

Press down on the weight to add pressure to the cabbage and help force water out of it. Continue doing this periodically (as often as you think of it, every few hours), until the brine rises above the cover. This can take up to about 24 hours, as the salt draws water out of the cabbage slowly. Some cabbage, particularly if it is old, simply contains less water. If the brine does not rise above the plate level by the next day, add enough salt water to bring the brine level above the plate. Add about a teaspoon of salt to a cup of water and stir until it’s completely dissolved.

Leave the crock to ferment in a corner of the kitchen. Check the kraut every day or two. The volume reduces as the fermentation proceeds. Sometimes mold appears on the surface. Skim off what you can and don’t worry about it. It’s just a surface phenomenon. The kraut itself is under the anaerobic protection of the brine.

Rinse off the plate and the weight. Taste the kraut. Generally it starts to be tangy after a few days, and the taste gets stronger as time passes. In the cool temperatures of a cellar in winter, kraut can keep improving for months and months. In the summer or in a heated room, its life cycle is more rapid.
Store in jars in the fridge for up to 1 year.

Try to start a new batch before the previous batch runs out. Remove the remaining kraut from the crock, repack it with fresh salted cabbage, then pour the old kraut and its juices over the new kraut. This gives the new batch a boost with an active culture starter.

Oven Canning, Fall Sweetness

Fruit and Honey Jam

You will need:

     4 pounds or so fresh, ripe apricots, berries, apples, or a combination

     ½ teaspoon each: cinnamon and cardamom powder

     Pinch salt  

     6 Tablespoons local honey 

Start by blanching and de-stoning the fruit. Bring a large pot of water to a boil. Fill a bowl with cold water. Drop the fruit into boiling water and boil for 20 seconds. Transfer to the ice water with a slotted spoon, and cool briefly. Slip off the skins, cut in half and remove the stones.

Place the fruit and spices in a heavy saucepan and simmer for 15 minutes over medium heat. Simmer 10 to 15 minutes, stirring often, until the apricots have broken down into a Stir often until the apricots have reduced into a thick purée.

While jam is cooking, sterilize pint mason jars and lids by placing them in the sink, pouring boiling water over them, and draining them on a clean dish towel.

Separate oven racks so that a jar fits in between them and line the racks with cookie sheets.
Preheat oven to 200 degrees.

Add honey and stir to incorporate. Taste for sweetness and add more honey if desired. Turn off heat and ladle hot jam into hot jars. Make sure you leave 5 cm of headspace from the top of the jar.

Remove air bubbles and adjust headspace as needed. Wipe any jam off of jar rims and put lids on jars.  Screw bands down until tight.

Turn off the oven. Place jars in oven and leave them in for 6 hours or so.

Test jars by pressing on the top to make sure that the lid is firm.

Repeat the oven canning process for any lids that are not firm. Label jars with name and date, place on pantry shelves.

Cooling Summer Soups

Save a quart of two of these soups in the freezer to enjoy this winter!

Zucchini Basil Soup

You will need:

2 pounds zucchini, trimmed and cut crosswise into thirds

3/4 cup chopped onion

2 garlic cloves, chopped

1/4 cup olive oil

3 cups water, divided

1/3 cup packed basil leaves

1 teaspoon salt

Black pepper to taste

Cook onion and garlic in oil in a heavy saucepan over medium-low heat, stirring occasionally, until softened, about 10 minutes.

Meanwhile, chop zucchini into chunks.

Add chopped zucchini and 1 teaspoon salt and saute, stirring occasionally for 10 more minutes.

Add 3 cups water, bring to a boil, and simmer, partially covered, about 30 minutes.

Purée soup with basil in 2 batches in a blender or with an immersion blender.

Garnish with fresh basil leaves and black pepper if desired. Serve with sourdough bread and goat cheese or toasted almonds to make a meal!

Cucumber Soup with Avocado Nutmeg Garnish

For the soup:

1 tablespoon extra-virgin olive oil

2 cloves garlic, minced

1 small onion, diced

1 tablespoon lemon or lime juice

4 cups peeled, seeded and thinly sliced cucumbers, divided

1 cup water

1 cup almond or rice milk

1 teaspoon salt

1/2 teaspoon each: cumin and coriander

Pinch of cayenne pepper

For the garnish:

1 avocado, diced

½ teaspoon nutmeg

½ teaspoon salt

¼ cup chopped fresh parsley

Heat oil in a large saucepan over medium-high heat. Add garlic and onion and cook, stirring occasionally, for 10 minutes.

Add lemon juice, cucumber slices, water, milk, and spices.

Bring to a simmer. Reduce heat and cook at a gentle simmer until the cucumbers are soft, about 10 minutes.

Meanwhile, prepare the garnish by mixing all ingredients together in a bowl.

Transfer the soup to a blender or use an immersion blender to puree it.

Serve the soup warm or refrigerate and serve it chilled. Just before serving, garnish with the avocado nutmeg delight! Enjoy with a fresh tomato and feta salad and corn tortillas or cornbread.

Baby Beet and Carrot Soup with Tahini Beet Green Garnish

For the soup:

4 Tablespoons olive oil

3 medium shallots, diced

4 medium-sized red beets, cut into 1 inch chunks

10 medium carrots, peeled and cut into 1 inch chunks

**If the new beets and carrots from your garden or market are smaller, just increase the quanties.

2 tbsp ginger, minced

2 cloves garlic, sliced

6 cups vegetable stock

1 teaspoon salt

For the garnish:

1 cup baby beet greens, washed and minced

1 teaspoon lemon juice

pinch salt

1 Tablespoon tahini

Heat the oil in a pot over medium heat.

Add shallots and sauté for several minutes until translucent.

Add the carrots to the pot and cook for about 10 minutes.

Stir in the beets, ginger, garlic, and cook for another few minutes.

Add the stock and salt. Raise the heat to high and bring to a boil. Reduce to a low boil and cover partially, cooking for about 1 hour, or until the carrots and beets are fork tender.

Meanwhile, mince the beet greens. Place them in a sauce pot with ¼ cup water. Bring to a boil, reduce heat to simmer, and cook for 5 minutes with the pot lid askew.

Drain liquid and toss greens with salt, lemon juice, and tahini.

Set aside.

Using an immersion blender or food processor, purée the contents of the pot.

Ladle the soup into bowls and garnish with beet green mixture. Enjoy with sourdough bread, cooked rice, and tempeh or chicken. Delicious!