Cooking with Delia

Buttery Millet Mash

2012-01-30T14:38:00.000-08:00

Here is a great recipe I made for the Cleanse Phase of the Body Rejuvenation Cleanse. Everyone at the session loved the flavors and paired with sweet baked butternut squash and a Kale Walnut salad all the taste buds were satisfied.

For those with gluten intolerance millet is a gluten free seed with the consistency of cooked grain. It is easy to digest, supports stomach and spleen, is beneficial to the kidneys and helps to create an alkaline condition where there is too much acid. You can serve this recipe in place of mashed potatoes, then spoon the leftovers into a baking dish to cool and set up, similar to polenta. The next day you can slice and grill or mold into millet burgers and serve with a pesto sauce surrounded by lightly sautéed vegetables.

Buttery Millet Mash
Makes 10 servings, so plenty of leftovers for burgers or add to soup

1 cup millet, rinsed
3 cups water
1 teaspoon sea salt
½ teaspoon garlic powder
Fresh black pepper, to taste
3 cups cauliflower florets
2 tablespoons ghee or butter
2 tablespoons Garlic Red Pepper miso (South River brand)

1. In a medium saucepan combine the millet, water, salt, garlic, pepper and cauliflower. Bring to a boil, reduce heat to low, cover and cook until water is absorbed, about 20 minutes.
2. When done, add the ghee or butter, and miso stirring well. At this point you can mash the millet with a potato masher to blend all the flavors.
3. Serve while warm topped with fresh chopped parsley.

Polenta Lentil Salad

2012-01-16T16:19:00.000-08:00

I love salads with complex flavors and a variety of ingredients. For the Transition Phase of the Body Rejuvenation Cleanse this past Sunday I created this dish to represent some of the foods that can be eaten over the next 2 weeks of the program. Bursting with flavor this Polenta and Lentil Salad can make a light meal or served with a warm bowl of Butternut Carrot Soup a comforting end to a long day.

For the polenta I used Bob's Red Mill Corn Grits and followed the recipe on the back of the package. When it called for butter to be added I substituted 2 tablespoons of Ghee (clarified butter), and eliminated the parmesan cheese, but added 1/3 cup of nutritional yeast to give it a cheese like taste and loads of B vitamins. I also grated in some dried garlic and black pepper before removing it from the heat. I then poured the polenta into a baking pan and let it cool.

When cool I sliced the polenta into cubes and served it on a bed of lettuce. I had roasted some locally grown beets in olive oil the night before and spooned these on top along with a few tablespoons of cooked French lentils, some Goji berries (soaked in water about 10 minutes), toasted almonds and a few tablespoons of this fabulous dressing:

1/2 cup extra virgin olive oil

1 tablespoon fig vinegar

1 tablespoon black current vinegar

3 tablespoons blood orange vinegar

1/2 teaspoon Ume Plum vinegar

Each part of the dish can be prepared ahead of time and assembled when ready to eat. Loaded with protein this dish will give your taste buds the sweet, sour, salty, pungent, and bitter flavors they crave, leaving you sated and satisfied.

Garden Gazpacho

2011-08-08T13:14:00.000-07:00

Between my garden and the Farmers market there is an abundance of fresh produce ripening before my very eyes. Expecting guests for lunch today I brought the blender up from the basement, spent some time in the garden picking vegetables and set to work creating this delicious cool summer soup. I call it an Irish gazpacho, because, well, because I made it up and though not exactly true to the Spanish version it deserves some recognition of its own.

I suggest serving this soup chilled with a garnish of chopped chives, scallions and cherry tomatoes to add a bit of chew to the creaminess of the puree and because I left out the garlic and onion so as not to overpower the taste of the other ingredients.

Garden Gazpacho
Yields 5 cups or 1 blender full

3 large yellow tomatoes
6 fresh basil leaves
Handful of parsley tops
1 small green pepper, seeded, chopped
1 sweet banana pepper, seeded, chopped
1 5" cucumber, peeled, seeded, chopped (I used a pickling cuke)
1 teaspoon Ume Plum vinegar
3 tablespoons Brown Rice vinegar (or to taste)
1/4 cup extra virgin olive oil
Sea salt to taste

1. Slice the tomatoes and squeeze them into a bowl or measuring cup. Make sure to remove all the seeds. Set aside. Slice the tomatoes and put them into the blender.
2. Add the basil, parsley, peppers and cucumber.
3. Place a small strainer over the blender and strain the juice from the inside of the tomatoes into the blender. Press down gently to extract as much of the juice as possible.
4. Add the vinegars, oil and 1/2 a teaspoon of sea salt. (You can add more after the first puree)
5. Puree the ingredients on high until it is well blended and smooth, with no lumps. Season to taste adding more salt or vinegar as needed.
6. Chill well before serving. Serve with minced chives, scallion and cherry tomatoes. You can also hold back some cucumber and pepper to add to each bowl as well.

NOTE: If you do not have Ume Plum vinegar (a salty vinegar) on hand use more salt and some extra rice vinegar. Add small amounts at a time and blend briefly, to get the taste you want.

Summer Lunch From the Sea

2011-07-28T12:07:00.000-07:00

There has been a lot going on in the StillPoint Schoolhouse kitchen these past few hot summer weeks. There was the July Fermenting/Pickling class, then I played hostess to out-of-town guests, and finally the Herbal Medicine making class last night. In between I picked up some wild Alaskan pollock. Wanting a grouper type of sandwich, I marinated the pollack in a combination of Honey Ginger vinegar, toasted sesame oil and tamari soy sauce. This marinade works wonders with wild salmon as well.

On the side I sauteed onions from the garden and a fat red pepper, then served it over a bed of fresh garden greens while still warm, which also worked to soften the topping of herb goats cheese. So delicious! The pollock was then grilled and served on a spelt bun toasted on the griddle. I love to combine Vegenaise with salsa and pour that over fish, but others might prefer their own condiment to finish off this amazing lunch.

Ingredients List
Serves 1 hungry person

1/2 pound wild Alaskan pollock or other white fish
1 spelt hamburger bun
Marinade (to your taste): Honey Ginger vinegar, toasted sesame oil, tamari soy sauce
1 small sweet onion, cut into half moons
1/2 red pepper, seeded and sliced
Drizzle of sesame or olive oil (to saute the onion and pepper)
Handful of fresh garden greens and edible herbs, hand torn

Sauce: 1 teaspoon Vegenaise to 1 tablespoon chopped fresh salsa

See instructions above.

Broccomole and Pesto Cole Slaw

2011-07-02T14:19:00.000-07:00

There is a lot happening here in Blairstown as the town folk gear up for the 4th of July festivities. I was invited by the Foodshed Alliance to prepare a few dish's for today's Farmers Market that might off set the heavy yang pork flavors wafting from one booth to the other. A whole, huge pig torched midnight black rested beneath the lid of a giant black roaster set up just for this special occasion, a Pig Roast. Indeed! And the line never once wore down to a trickle. Instead eager beavers, mouths wet in anticipation looked to their plates for salvation.

And I was the alternative to the pig, mother Delia admonishing the crowd to eat their veggies.

To that end I made a few recipes that stood their own against roast pork on the bar-bi. I knew there had to be plenty of flavor, a Wow surprise factor and then the realization that this was actually good for you. There was also the challenge of using what is now in season and the field was narrowed down, but not by much. I present to you here my incredible Broccomole (not a misprint) and the quintessential Cole Slaw that every 4th of July outing demands.

I figure that if Jamie Oliver can do a handful here and a sprinkle there, when writing his recipes, and that is how I cook, so be it. The recipe for Pesto Cole Slaw was created in the early morning as the sun lifted over the lip of the garden fence while Maya, Seamus and me harvested fresh herbs for the afternoons festivities. The dew still wet upon the leaves may have something to do with the flavor, but then I bow to the earth Mother in all her glory, generosity, and culinary greatness.

Broccomole
Yield: 4 servings

½ cup fresh cilantro leaves
½ cup fresh parsley
1 clove garlic or 1/8 tsp. garlic powder
1 scallion, chopped
2 Tbs. extra virgin olive oil
½ teaspoon sea salt
2 cups broccoli stems and tops, lightly steamed or blanched and cooled
1 ½ Tbs. fresh lemon juice
1 tablespoon tahini (sesame butter)
1 tablespoon Garlic Red Pepper miso

1. Combine cilantro, parsley, garlic, scallion and olive oil in a food processor and puree until smooth (as in a pesto consistency).
2. Add the cooked broccoli and pulse to break down and combine.
3. Add the tahini and miso and run the processor, stopping to scrape down the sides from time to time.
4. When at a spreadable consistency adjust seasoning and salt to taste. Serve on crackers, crudités, or chips.

In the picture I served it with grilled tempeh and arugula on a gluten-free millet bread and it was really delicious.

Pesto Cole Slaw
Serves a crowd

1 green cabbage, chopped
½ red cabbage, chopped
sea salt
Handful fresh basil leaves, rinsed
Handful fresh parsley, rinsed
2 handfuls fresh arugula (spicier the better), rinsed
10 chive stalks, rinsed
2 cups ends of young spring onions (the green, above ground parts), rinsed, chopped
¼ cup Extra virgin olive oil
½ cup Vegenaise (a good quality mayonnaise is fine)

1. In a food processor pulse the cabbage half a processor bowl at a time. Move the pulsed cabbage to a larger bowl, sprinkling a small amount of salt over the cabbage, before adding more cabbage to the processor.
2. When all the cabbage has been pulsed into small pieces get your hands in and toss the cabbage well, mixing the two colors and coating with salt. Cover with a cloth towel and allow to sit for at least 1-2 hours.
3. Meanwhile, rinse and dry the processor.
Add the basil, parsley, arugula, chives and onion greens to the processor along with the olive oil and blend to a smooth consistency.
4. Spoon in the Vegenaise and continue to blend until smooth.
5. Spoon the pesto aioli into the cabbage making sure to mix well. Cover and refrigerate until ready to serve.

Quick Summer Salsa

2011-06-21T13:33:00.000-07:00

I have been eating light meals during these summer days and found myself thinking about creating a complex flavored salsa without the work of chopping multiple items. I hit on the idea of buying a quality salsa from my local health food store, not the thick, jarred kind, but a refrigerated, juicy salsa made by a local farmer. It was loaded with tomatoes and young onions, with a taste of pepper, cilantro and garlic.

About this time I came upon a sale on mangoes and avocados and bought one of each for my creation. For the past two days they have ripened on the kitchen counter and one more day would have tipped them over the edge of ripeness. So, this morning I snipped a handful of fresh cilantro, basil and mint from my herb garden, took out my salsa bowl and set to work. Into the bowl went the tomato salsa, along with the diced avocado, cubed mango and the minced herbs. The juice of half a lime tied it all together and with a side of whole grain and seed chips a lovely appetizer was born.

Actually, this salsa could be served over fresh grilled fish or shrimp (if you can any that are not contaminated) or for vegetarians serve it over grilled tofu, tempeh or a big fat Sun burger. The complex flavors of sweet and sour, sweet and salty, bitter and sweet, with a distant pungent taste are just enough to put a smile on your face. Let me know how you serve it in your home, I'd love to know.

Summer Salsa
Makes about 4 cups

1 16 ounce container of Tomato salsa, with juice
1 ripe avocado, diced
1 ripe mango, cubed into small pieces
Handful of fresh herbs, minced = about 2 tablespoons each or more of your favorite:
cilantro, basil, mint
Juice of half a lime or more as your taste dictates.

In a medium size bowl combine all the ingredients and mix well. Chill before serving if you can wait that long. It looks great served in a colorful dish to match the reds and golds of the salsa.

Pesto Potato Salad

2011-06-17T10:39:00.000-07:00

Springtime in New Jersey and we make do with what is growing in our gardens and what the Farmers Market offers to us in the way of herbs, greens and root vegetables. Take this simple potato salad for example. I found the small baby red potatoes in my local farm stand, washed them off and placed them in a pot of water. I brought them to a boil, then covered and removed them from the heat to cook and cool. You can do this just before bedtime and let them cool overnight or just before leaving for work in the morning and they are ready for your return home.

The Garlic Scape Pesto was featured in this blog once before, but I will repeat the recipe here rather than make you try to find it. Make a big batch of the pesto and freeze it to use on pasta, pizza or a dollop in soup or chili. One of my favorite taste treats.

As with all potato recipes the amount of salt is important and you should always adjust a recipe to your taste. If you used more salt in the pesto then go gentle with salting the potatos as it all ties in together. And with the addition of Great Northern Beans you have a protein-fat-starch combination that works for a one dish meal. You can make this for a summer picnic or bring to a pot luck with friends and family. Most importantly, chew well and enjoy the flavors.

Pesto Potato Salad
Serves 8-10

1 pound small red potatoes (about 12-15 potatoes)
1 14.5 oz can Great Northern beans, drained and rinsed
1/4 cup diced spring green onions
1 stalk celery, slice thin and diced
1/3 cup Garlic Scape pesto (see recipe below)
1/4 cup Vegenaise

1. In medium saucepan cover the potatoes with water and bring to a boil. Cover, turn off heat and leave until cool, about 4 hours.
2. Meanwhile, prepare the pesto.
3. When potatoes are cool slice into quarters and place in a medium size bowl.
4. Add the beans, spring onions, celery, pesto and Vegenaise, mixing well.
5. Salt to taste. Cover and chill 4-24 hours.

Garlic Scape Pesto
2 cups garlic scapes, chopped
2 large handfuls fresh arugula, washed and dried
1 cup fresh basil, chopped
1/2 tsp. sea salt
1/2 to 1 cup extra virgin olive oil (as needed)

1. In a food processor chop the scapes into a fine mash.
2. Add a 1/4 cup of the oil and puree.
3. Add the arugula and pulse to combine.
4. Add the basil and pulse to combine, adding more oil as needed.
5. Add the sea salt and keep the machine running while you drizzle the oil in through the chute.
6. Stop from time to time to scrape down the sides then continue to puree until it is a smooth consistency.

A note on garlic scapes: these are the flowering stems that grow out of the garlic bulb. Some people call them garlic curls and they have a short season for enjoying. This makes them all the more precious and can be used in a stir-fry, dressings, to flavor oil, or to make into a pesto. They are aromatic and pungent at the same time, so no need to add extra garlic to kick the taste up a notch.

Spring Soups

2011-03-31T17:45:00.000-07:00

The calendar says "Spring" and yet there is still snow on the deck. Expecting another 3 inches tonight than WHAM! up into the 50's next week. A person can get a bit unsettled from these weather changes. Now, having some warm soup with lots of vegetables to keep you warm on the inside and nutritionally satisfied, brings a bright moment to an overcast day and the rich flavors can put a smile back on your face.

Two soups for you here. One I created for the Cleanse session and it was so good I had to retest it with the Organic Gardening group this past Sunday. It was still delicious, so I offer you the recipe here. I know you will want to make it from canned chickpeas, but trust me when I say cooking with the dried chickpeas is the best way to go when reaching for full flavor. Try it and you will see. (Also, because I was cooking for groups of 12-16 the recipes are large, so cut in half or freeze the extras).

Then I made a batch of dashi (Japanese style broth) and added to it until this incredible soup emerged. Luckily I made enough for a few days because I looked forward to each lunch knowing this was waiting for me. All I had to do was bring to a simmer and add my favorite butternut ravioli, turn off the heat and let it sit. Made with wheat, but no dairy this lovely ravioli pasta even works well on its own tossed with a olive oil, garlic and anchovy sauce, mmmm mmm. Ah, but I digress. I will now let the recipes speak for themselves.

Coconut Green Curry Vegetable Soup
Serves 10-12

2 cups dried chickpeas, soaked overnight
2 cups celery hearts, chopped
2 carrots, chopped
1 sweet potato, peeled, chopped (about 2 cups)
2 inch piece kombu
8 cups water

3 tablespoons sesame or coconut oil
½ onion, minced
3 clove garlic, minced
1" piece ginger, peeled, minced
2 tablespoons Taste of Thailand Green Curry Paste

Sea salt
1 15 ounce can coconut milk

1. Drain the soaked chickpeas and in a large, heavy saucepan combine chickpeas with the water, celery, carrots, sweet potato and kombu. Bring to a low boil and allow to cook for 40 minutes or until chickpeas are tender.
2. In a small food processor or bullet puree the oil, onion, garlic, ginger, and curry paste until well chopped and almost a paste. Actually, as much as a paste as you can get it.
3. Heat a small heavy skillet and add the curry paste mixture, stirring well. Reduce heat, cover and simmer, stirring often, until done, about 3 minutes.
4. Add the curry paste mixture to the chickpeas and vegetables. Add some of the soup water to the skillet and wash any residue into the soup.
5. Continue to simmer the soup another 10 minutes, then salt to taste and stir in the coconut milk. Heat through, turn off the heat, cover and allow to sit until ready to serve.
5. Top each individual bowl with ground sesame seeds, minced fresh cilantro or chopped peanuts and minced parsley.

Butternut Ravioli Vegetable Soup
Serves 6

6 cups water
1 4-inch piece of kombu
¼ cup bonito flakes

½ cup sliced dried shitake mushrooms
½ cup dried daikon, soaked and drained (optional, but so good for you)
1 carrot, chopped
½ onion, chopped
2 tablespoons wakame, small dried pieces
½ sweet potato peeled, chopped
Rising Moon Organic Butternut ravioli (or something similar)
2 cups fresh kale, chopped
3 teaspoons tamari soy sauce

1 teaspoon Garlic Red Pepper miso (South River)
1 teaspoon anchovy paste (optional)

Toasted sesame oil
Minced green onion
Gomasio

1. Make the dashi (broth) in a large saucepan by combining the water, kombu and bonito flakes. Bring to a low boil, reduce heat and simmer for 10 minutes. Strain dashi and set aside the kombu and bonito flakes to reuse for another batch of dashi.
2. In a large saucepan combine the strained dashi, shitake mushrooms, soaked daikon, carrot, onion, wakame, and sweet potato. Bring to a low boil, reduce heat and simmer until vegetables are just tender. You can now take from this basic soup the amount you need and freeze or refrigerate the rest.
3. Ladle a serving or two into a smaller saucepan and add 4 ravioli per serving. Return to a simmer and add the chopped kale. Cook until ravioli is tender.
4. Meanwhile, add the miso and anchovy paste to each bowl and ladle enough broth to dissolve. Continue to add the soup with vegetables. Finish with a few drops of toasted sesame oil, minced green onion and ground toasted sesame seeds (gomasio).

Mochi with Egg and Nori

2011-03-21T18:11:00.000-07:00

So, this is half a package of plain mochi.

Not real appetizing to look at, I admit, but what it becomes, with a little imagination, can be quite tasty and delicious. Mochi is a Japanese product made from cooked then pounded sweet brown rice. It is dried into a flat solid block and when baked, pan fried, grated or placed in a waffle iron, mochi transforms itself into something very different. Scroll through the archives to find several recipes using mochi, obviously a favorite of mine, especially during these long winter months.

I propose a breakfast meal that provides enough protein, carbohydrate and fat to keep you satisfied until lunchtime, and if you miss lunch it will carry you deep into the afternoon.

Pan-Fried Mochi with Egg and Nori
Serves 1

1 one-inch strip of Grainessence plain mochi
Organic olive oil spray
1 tablespoon organic olive, sesame or coconut oil
1 organic egg, preferably free range with the run of the yard
1/2 sheet nori, torn into small pieces
1/2 cup kim chi or raw cultured vegetables

Place the mochi square on its side and slice a one-inch wide strip from edge to edge.

Cut the strip in half and then cut each half strip lengthwise in half again. Then cut into squares and set aside.

Heat a small iron skillet and spray with olive oil. Add the tablespoon of olive oil and heat the oil to cover the bottom of the pan.
Lay the mochi squares in a circle around the inside of the skillet. Cook until brown on one side, then flip them over, keeping in the circle shape.

Break the egg into the center. Use the tips of a fork to spread the egg white until it is touching each piece of mochi.

Salt and pepper to your taste and toss the nori pieces on top the egg. Cover and cook to your liking.
When done remove egg and mochi to a small plate. Spoon the cultured vegetables into a small bowl and serve on the side.

If you are using the cinnamon-raison mochi try a drizzle of pure maple syrup or dark agave syrup over the pan fried mochi squares.

Cucumber with Garlic Red Pepper Miso

2011-03-09T14:20:00.000-08:00

Here is a very simple recipe that won the accolades of my students attending the Japanese Foods cooking class last week. South River is creating the most delicious miso combinations that you can easily spoon out of the jar and into a quick sauce, into soup, or mixed with nut butter to create a fantastic spread. For this recipe I used their Garlic Red Pepper miso and a splash of Mirin rice wine for a subtle sweet taste to balance the pungent/salty taste of the miso. The crisp crunch of the cucumber ties it all together and before I could grab a bite for myself the plate was empty. Guess that tells the story.

Cucumber with Garlic Red Pepper Miso Sauce
Serves 4

1 1/2 tablespoons South River Garlic Red Pepper Miso
1 tablespoon Eden Mirin (rice cooking wine)
1 tablespoons, plus 1 teaspoon water

1 cucumber, peeled, seeded and cut into short sticks

1. Mix together the miso, mirin and water until a medium thick sauce consistency.
2. Lay the cucumber sticks onto a platter and spoon the sauce over.
3. Allow to marinate for 10 minutes before serving.
4. Serve as an appetizer or alongside a green salad.

Sweet Vegetable Stew

2011-03-07T15:22:00.000-08:00

A long winter and an abundance of delicious recipes brings me back to writing them down for your enjoyment. This past Sunday I fed a large group of Body Rejuvenation Cleanse practitioners as they gathered to begin the Transition Phase of the Cleanse. Something sweet, warm and hearty was called for to help ease the sugar cravings and demonstrate how eating sweet vegetables can be very satisfying.

I served the stew with basmati brown rice, and a topping of creamy silken tofu flavored with lemon juice and enough nutritional yeast to provide a cheese flavor. As a side I served broccoli raab topped with sauteed garlic in olive oil and a fresh green salad tossed with a light vinaigrette dressing. All in all a delightful and educational afternoon spent with a wonderful group of people enjoying a healthy meal and intelligent conversation.

Sweet Vegetable Stew
Serves 6

2 tablespoons olive oil
1 tablespoon cumin seeds

1 onion, chopped
3 clove garlic, minced
1" piece ginger, peeled, diced

1 teaspoon cumin powder
1 teaspoon coriander powder
1 teaspoon garam masala (combination of Indian herbs and spices)

2 cups sweet potato, peeled, cubed
1 carrot, chopped
1 parsnip, peeled, chopped
2 cups kabucha squash, peeled, cubed

2 cups vegetable stock
1 cup sweet white wine
1 14.5 ounce can diced tomatoes
1 14.5 ounce can chunky tomato sauce

1 can black beans, rinsed
1 teaspoon sea salt or to taste

1. In a large dutch oven heat the oil and fry the cumin seeds until aroma is released, about 1 minute. 2. Add the onion, garlic and ginger and sauté until onion is tender about 3 minutes, stirring often.
3. Add the cumin and coriander powder and garam masala and stir well, cooking until aroma is released, about 1 minute.
4. Add the sweet potato, carrot, parsnip and squash to onion herb mixture and stir well. Add the stock, wine and both cans of tomatoes, stir well and bring to a simmer.
5. Add the black beans and sea salt, return to simmer, cover and allow to cook until squash and carrots are tender, about 1 hour. Use a flame deflector under the pot for even distribution of the heat.
Serve over basmati brown rice with a dollop of Tofu Cream.

Tofu Cream
Makes 2 cups

16 ounces organic silken tofu
Juice of 1 lemon
2 tablespoons nutritional yeast
½ teaspoon Ume Plum vinegar or sea salt

Place all ingredients in a food processor and puree until smooth. Refrigerate until ready to use.

Holiday Sweet and Savory

2010-11-27T10:29:00.000-08:00

The day before Thanksgiving found me debating the merits of sweet potatoes with the lovely young woman who manages Race's Farm stand. She prefers the sweet reds and I was going on about the Japanese white sweet potato, especially when roasted as oven fries. Arriving home I decided to put the two to the test. The result was not your usual sweet potato dish for Thanksgiving; I even threw in a parsnip to make things more interesting. Hey, I figured, why not take a walk on the wild side and toss the lot with a toasted walnut oil, a sprinkle of sea salt and roast them in the oven at 400 degrees. Once they emerged I could see they were just begging for some grated Peocorino Romano and that's just what they needed to tie the sweet with the savory.

As for which one tasted better, that is up to how you like your tators done. The reds are more tender and a bit more sweet than the Japanese, which is slightly more dry with just the right amount of sweetness. Together it was the perfect marriage and then that rogue parsnip shows up to distract your taste buds. With the leftovers I added a serving to a bowl of homemade Turkey Brown Rice soup and with a green leafy salad sighs of contentment rang through the house.

Sweet and Savory Sweet Potatoes

Serves 6-8

1 large Japanese white sweet potato

1 large sweet red potato

1 medium to large parsnip

1/4 cup toasted walnut oil

Sea salt to taste

Pecorino Romano cheese

1. Preheat oven to 400 degrees.

2. With a mandolin or by hand cut the sweet potatoes and parsnip into french fry shapes. Spread onto a baking sheet.

3. Pour the oil over the potatoes and toss with your hands or spatula to coat. Sprinkle with salt and place in the oven.

4. Roast for 40 minutes, stirring the potatoes at least once during the cooking time.

5. Remove from oven when done and place in a large bowl. Add the grated Romano and toss well to combine. Adjust salt if needed and serve warm.

Autumn Vegetable Salads

2010-10-27T10:22:00.000-07:00

Butternut Apple Salad

Fall has arrived in the northeast and with it comes winter squash in all its glory. Nothing better than a roasted vegetable salad combined with nuts and greens, both raw and cooked. Simple and easy to make these kinds of salads can be made from dinner leftovers and just tossed with a mildly sweet vinaigrette. For this particular recipe I was inspired by the crisp Macoun apples, buttercup squash, fresh beets and their greens. Nothing like beet greens to move me to rapturous tears. Not sure what that says about me, but I just love the taste of fresh greens. I served it for the Transition Phase of the Body Rejuvenation Cleanse and everyone loved it. It is a great meal to take for lunch the next day.

The Buttercup Edamame Rice Salad was created for my recent Herbs and Spices cooking class. Even with the time it took to peel the buttercup squash it was worth the labor. Feel free to substitute butternut or another winter squash in either of these recipes. You can also cut your work time in half and buy frozen cubed winter squash and roast them instead. Opt for the organic brands to eliminate any chemicals from the recipe.

Butternut Apple Salad

Serves 6

2 cups Butternut squash, peeled and cubed
1 ½ cups fresh beets, peeled and cubed
1 firm crisp apple, cored and cubed
1 cup fennel bulb, cut into thin strips
2 cups beet greens, cooked and chopped
Boston Bibb lettuce or Arugula

Dressing
1/3 cup extra virgin olive oil
1/2 tsp. Ume Plum vinegar or sea salt
3 Tbs. golden balsamic vinegar
1 Tbs. maple syrup or pinch of stevia powder
1/4 cup whole almonds, toasted

1. Preheat oven to 375 degrees. Spray a baking pan with oil.
2. Toss butternut cubes and beets with 2 tablespoons of oil and arrange on pan. Bake until tender and slightly browned, about 30 minutes. Remove from oven when done and cool.
3. On a separate baking sheet toss the apple and fennel with 2 tablespoons of oil and arrange on pan. Bake until tender, about 20 minutes. Remove from oven when done and cool.
4. Whisk together the remaining oil with vinegar and maple syrup and set aside.
5. In a medium bowl combine the squash, beets, apple and fennel turning gently.
6. Place Boston Bibb lettuce or arugula on individual salad plates and spoon the salad over the greens. 7. Top with the dressing and toasted almonds and serve.

Edamame Buttercup Rice Salad
Serves 4

2 cups Edamame
2 cups Buttercup squash, peeled and cubed
1 ½ cups cooked brown rice
1/3 cup currents
1/4 cup toasted sesame seeds
1/4 cup sesame oil
2 Tbs. toasted sesame oil
1/2 tsp. Ume Plum vinegar or sea salt
3 Tbs. brown rice vinegar
¼ cup fresh parsley, minced
¼ cup fresh basil, minced

1. Preheat oven to 375 degrees. Spray a baking pan with oil.
2. Toss buttercup cubes with 2 tablespoons of sesame oil and arrange on pan. Bake until tender and slightly browned, about 30 minutes.
3. Meanwhile, bring a pot of water to water and cook frozen edamame until tender, about 5 minutes.
4. Whisk together the dressing ingredients and set aside.
5. In a medium bowl toss everything together with the dressing and serve on a bed of fresh Arugula.

Recipes To Support Lung-Large Intestine

2010-07-06T11:11:00.000-07:00

What a great week of friends visiting from out of town bringing with them new ideas, recipes, inspiration and information. Laura and Linda arrived from Hawaii and California eating a fairly strict Macrobiotic diet as prescribed by Warren Kramer. Warren is a highly respected Macrobiotic counselor who travels the country teaching and counseling those fortunate enough to make his acquaintance. The ladies brought along recipes he had given them, that made their way into my Foods for Lung-Large Intestine cooking class and I happily share a few of them with you here.

The first one is a Mochi Vegetable Pancake, which I did not know you could make so easily. It turned out to be delicious, and to make the preparation go more quickly I used frozen organic vegetables and sauteed them with fresh onion and shitake mushrooms in sesame oil. I served a few toppings on the side such as a coriander chutney, some fresh pesto, and a simple dipping sauce of tamari, ginger juice, mirin and water.

For those of you wondering what foods support the Lung/Large Intestine you will have to wait for the workshop to come round again in the fall, however I will tell you that pungent taste and the color white are beneficial for these organs. Daikon radish, rice, and mochi are examples of supportive foods and to that end I have used them in these two recipes.

Mochi and Vegetable Pancake
Serves 2

Toasted sesame oil * 1/2 onion, thin half moons * 3 shitake mushrooms, sliced * 1 cup frozen mixed vegetables * ½ lb. plain mochi, coarsely grated * Umeboshi vinegar * sea salt * 2 tablespoons tamari * 1 tablespoon water * ½ teaspoon ginger juice * ½ teaspoon mirin

1. Heat a small amount of oil in a skillet. Sauté the onion for 2 minutes. Add the shitakes and a pinch of sea salt. Add the frozen vegetables and sauté another 2 minutes. Add enough water to coat the bottom of the skillet, cover, reduce the flame to low, and simmer 3-4 minutes, until vegetables are tender.

2. Remove the cover, sprinkle a few drops of umeboshi vinegar. Cook another minute or so. Remove the vegetables and place in a bowl.

3. In a heated cast-iron skillet, place about 1/8-1/4 cup of grated mochi. Place 1-2 tablespoons of sautéed vegetables. Next, sprinkle a little more grated mochi on top of the veggies to create a sandwich. Cook on each side until slightly golden. The mochi will melt, completely encasing the vegetables and puff up slightly. Remove and place on a serving platter.
4. In a small bowl combine the tamari, water, ginger and mirin. Spoon into dipping bowls and serve with the pancakes.

Boiled Daikon with Sweet Miso Sauce
Serves 2

1 daikon * ¼ cup rice syrup * 1/8 cup sweet miso * 1/8 cup tahini * chives

1. Cut daikon into large rounds (1/2” thick). Place daikon in a saucepan of boiling water for 7 minutes, until tender.
2. In a small saucepan heat the sweet miso and tahini, stirring well, then stir in the rice syrup.
3. Serve daikon on individual plates topped with a teaspoon of the tahini sauce. Garnish with the chives.

Farmers Market Pesto Bonanza!

2010-06-20T10:51:00.000-07:00

What a great time I had at the opening of the Blairstown Farmers Market yesterday. Set up in the Foodshed Alliance booth I featured 3 delicious recipes you can create with Garlic Scapes. Godelewsky Farms had plenty on hand to sell and once the crowd sampled the goods they were soon sold out.

The first recipe was a classic Basil-Parsley-Garlic Scape pesto using no nuts or cheese, just a good quality extra virgin olive oil, a dash of sea salt and the herbs take care of the flavor. I had cooked up a big pot of chickpeas to make a garlic scape bean spread and was not disappointed with the results. And finally, with some left over garlic scapes and a bunch of both cilantro and parsley, I whipped together another pesto that had the crowd rolling their eyes in sweet delight. With no further ado I offer you the recipes.

Garlic Scape Pesto

2 cups garlic scapes, chopped
2 large handfuls fresh parsley, washed and dried
2 cups fresh basil (lemon basil adds a nice touch)
1/2 tsp. sea salt
1/2 to 1 cup extra virgin olive oil

1. In a food processor chop the scapes into a fine mash.
2. Add a 1/4 cup of the oil and puree.
3. Add the parsley and pulse to combine.
4. Add the basil and pulse to combine, adding more oil as needed.
5. Add the sea salt and keep the machine running while you drizzle the oil in through the chute.
6. Stop from time to time to scrape down the sides then continue to puree until it is a smooth consistency.

A note on Garlic Scapes: these are the flowering stems that grow out of the garlic bulb. Some people call them garlic curls and they have a short season for enjoying. This makes them all the more precious and can be used in a stir-fry, dressings, to flavor oil, or to make into a pesto. They are aromatic and pungent at the same time, so no need to add extra garlic to kick the taste up a notch.

Garlic Scape Hummus served in a Romaine Lettuce Leaf

Garlic Scape Hummus Spread
Yields 11/2 cups Time: 15 minutes

1/3 cup sliced garlic scapes (3 to 4)
1 tablespoon freshly squeezed lemon juice, more to taste
1 cup fresh parsley, washed and dried
1/2 teaspoon coarse sea salt, more to taste
1 can (15 ounces) Garbanzo beans, rinsed and drained (Any white bean will work.)
1/3 cup extra virgin olive oil, more for drizzling

1. In a food processor, process garlic scapes with lemon juice, parsley and salt until finely chopped. Add beans and process to a rough purée.
2. With motor running, slowly drizzle olive oil through feed tube and process until fairly smooth. Pulse in 2 or 3 tablespoons water, or more, until mixture is the consistency of a dip. Add more salt, pepper and/or lemon juice, if desired.
3. Spread out dip on a plate, drizzle with olive oil, and sprinkle with more salt if desired.

Cilantro Parsley Pesto
Yields 11/2 cups
4 garlic scapes, roughly chopped
4 cups cilantro, washed and dried. (Tops, but some stem is fine)

3 cups parsley, washed and dried. (Again, some stem is fine)

1/2 cup cooked chick peas
1/3 cup chick pea liquid

1/3-1/2 cup extra virgin olive oil
2 teaspoons white balsamic vinegar

1 teaspoon sea salt or to taste

1. In a food processor, process garlic scapes until finely chopped. Add cilantro, parsley and chickpeas and vinegar and process to a rough purée.
2. With motor running, slowly drizzle olive oil through feed tube and process until fairly smooth. Pulse in 2 or 3 tablespoons of the chickpea liquid, or more, until mixture is the consistency of a dip. 3. Spread out dip on a plate, drizzle with olive oil, and serve on chunks of whole grain country bread, or use a raw sugar snap pea and scoop up a mouthful.

A Marriage of Earth and Sea

2010-05-18T13:40:00.000-07:00

In between bursts of chilly spring rain and hints of summer heat there have been moments of sublime warmth where I am moved to marry two of my favorite foods together. Sweet, tart apples and salty sea rich dulse. You may not think this is a marriage made in heaven, but we are not in heaven, but here with our feet planted, for some, firmly on the ground awaiting the next apple to fall from the trees.

Apples are a food gifted to us by the gods. They help to protect brain cells from free radical damage, while working to lower your bad cholesterol to tolerable levels. They are sited to help prevent a whole slew of cancers, plus they are sweet and delicious. Eat them fresh or cooked in dessert recipes the simple apple will serve you well.

On the other end of the spectrum you find the sea vegetable known as Dulse. High in potassium, iron, B6 and B12, dulse can be used in soups, fried to make chips or sprinkled on grains and salads in the form of dulse flakes. It is mild in taste and low in sodium. I love the Maine Coast Sea Vegetable Dulse that comes right out of the waters off the coast of Maine. This salad is a great way to introduce yourself to this nutritious vegetable. I hope you enjoy.

Waldorf Salad w/Dulse
Serves 6

1 head red leaf lettuce, chopped or broken into pieces
1/3 cup Dulse flakes
2 apples, cored and cut into chunks
3 grated carrots
1 cup chopped celery
1 cup red grapes, halved
1/4 cup minced red onion
1/2 cup chopped toasted walnuts
1/3 cup raisins or dried cranberries (optional)

Dressing:
1/4 cup extra virgin olive oil
2 tablespoons apple cider vinegar
1 teaspoon honey or agave syrup
½ teaspoon Ume Plum vinegar or sea salt
1 teaspoon Dijon mustard
½ teaspoon garlic powder

1. In a large salad bowl whisk together the dressing ingredients.
2. Add the salad ingredients and toss with the dressing.
3. Arrange on individual plates and serve.

Cous Cous Salad

2010-05-02T10:49:00.000-07:00

Here is another delicious recipe from the last Macrobiotic cooking class and one of my favorite warm weather salads. It takes so little time to make that you will have no choice but to include this as a staple in your weekly menu planning. I love the complexity of sweet and sour flavors with the pungent bite of scallion and the cool crisp crunch of fresh cucumber.

Feel free to use your favorite vegetables in this salad, but replacing the tiny currents with raisins may be to much. On the other hand, dried cranberries would make a tart replacement and may as well throw in a few toasted pine nuts while you're at it.

Cous Cous Salad
Serves 6

2 cups organic couscous
2 cups water
1/3 cup currents
1 cup carrot, grated
1/2 cup cucumber, peeled, seeded and diced
3 green onions, diced

Lemon Dressing
Juice of 1 lemon (about 2 tablespoons)
Juice of 1 lime (about 2 tablespoons)
¼ cup extra virgin olive oil
1 teaspoon Ume Plum vinegar or 1/2 teaspoon fine sea salt
1 teaspoon sweetener of choice (I use a pinch of stevia powder)
2 tablespoons brown rice vinegar

1. Bring 2 cups water to a boil, add the couscous and stir. Cover and turn the flame off.
2. Allow the couscous to steam for 5 minutes. Remove and fluff with a fork to cool.
3. Add the currents while still warm and the other vegetables once cous cous has cooled.
4. Whisk together the dressing ingredients and toss with the cous cous. Let sit for 10 minutes to better absorb the flavors.

Pan-Fried Mochi with Toasted Nori

2010-04-27T10:52:00.000-07:00

For this past Sunday's Macrobiotic cooking class I introduced yet another way to prepare the blood strengthening food known as Mochi. For years I have been pressing strips of mochi in a hot waffle iron or cutting it into tiny squares and baking them as croutons. I have to tell you however, that this pan-fried mochi is my favorite way to eat this simple food made from pounded sweet rice.

Here is the mochi just out of the package and before cooking. I toasted a sheet of nori by waving it over the gas flame, then tore it into strips to wrap around the nori once it was cooked. I love how crispy the outside of the nori gets with a soft chewy center. Ummm, ummm, so good, especially garnished with toasted black sesame seeds and chopped green onions. With a side of dipping sauce made from tamari and grated ginger this dish takes on the status of one of my favorites. Oh, yes and add some cultured vegetables on the side to support digestion and add some serious enzymes.

Pan Fried Mochi with Nori

Serves 1

1 teaspoon sesame oil, toasted sesame oil or extra virgin olive oil

1 piece any brown rice mochi

1/4 sheet sushi Nori

1 teaspoon tamari soy sauce

2 teaspoons water1/4 teaspoon finely grated fresh ginger root

1. Place the oil in a cast iron or heavy skillet and heat. Add the mochi, reduce the flame to medium-low and cover. Cook 3 to 4 minutes. Flip over, cover and cook another 3 to 4 minutes or until the mochi puffs up.

2. Remove from the pan and wrap the nori around the mochi. Mix the tamari, water and ginger in a small dipping bowl. Dip the mochi in the dip sauce and eat while hot.

Spring Salad: Quinoa Tabouli

2010-04-20T07:58:00.000-07:00

Spring time brings out my love for grain salads and what better than to tweek the traditional tabouli recipe and exchange cous cous with quinoa. I also added some cilantro along with the parsley and a few other spring vegetables I had in the fridge. Hope you enjoy!

QUINOA TABOULI

3 cups cooked quinoa

1 cucumber, peeled, seeded, diced

3 green onion, sliced thin on diagonal

¼ cup cilantro. minced

½ cup parsley, minced

4 asparagus, grilled, chopped (optional)

¼ cup diced fennel bulb (optional)

Dressing

¼ cup fresh lime juice

¼ cup extra virgin olive oil

2 teaspoons Ume Plum vinegar

pinch of stevia powder

Combine the quinoa, cucumber, onion, cilantro, parsley, asparagus, and fennel in a medium bowl. Whisk together the dressing ingredients and pour over the quinoa mixture stirring to combine. Let sit about 10 minutes before serving.

Great in a wrap with hummus or topping fresh greens for the perfect salad.

Spring Awakening

2010-03-26T13:27:00.000-07:00

It was a beautiful spring morning, the chill of winter had gone leaving a lingering taste of rain soon to follow. Maya and Seamus took a look out the window and let me know it was time for our morning walk. So down the stairs we went and out the door after much conversation, on my part, as to which jacket to wear and, "Hey, you two, let me get my shoes on before you leave without me."

Which is pretty much how it happens until I can get their leash on and then off we go along the river and onto the country trail. The crocus and daffodils have popped up through the earth even knowing there might be another blast of snow before spring makes herself comfortable. I capture a moment here and there amazed at how it happens with such perfection year after year whether anyone notices or not.

As we arrived to the lake this morning I was taken aback by the change in little over a weeks time. Not so long ago ice covered half the lake. The ducks and swans followed the melting snow in search of new algae revealed more and more with each rise in temperature.

But today all the ice was gone and the sun hit the water like diamonds scattered across the surface. Graceful as, well, swans, they paid no notice to two wee pups and myself snapping a quick picture.

Which brings me to why I started this blog in the first place, and thank you for your patience. Upon arriving home I didn't want to eat too heavy before teaching yoga class, which did not stop Maya and Seamus from devouring their butternut and sardine breakfast. Instead I put together a smoothie with a few ingredients I don't normally use for this purpose and never in the morning. However it tasted great, settled well in my stomach and supported me through a long vinyasa flow class. Here I share the recipe with you to try.

Banana Pineapple Smoothie
Serves 1-2
16 ounces water
1/2 ripe banana
1 tablespoon flax meal
1 teaspoon psyllium powder
1 scoop protein powder (optional)
2 scoops Coconut Bliss, Coconut Pineapple non-dairy frozen dessert
Stevia or agave syrup to sweeten further

Combine ingredients in a blender and puree until smooth.
It makes a great milkshake without all the additions and for that you might use a soy/rice milk blend, banana, Coconut Bliss and any extra sweetener. A perfect way to introduce spring back into your life, not bad for those lazy, hazy days of summer either.

Home Inspired Meals

2010-03-06T11:48:00.000-08:00

After a brisk morning walk watching the sun come up, my two pups and I were ready for a hearty breakfast upon arriving home. For Seamus, a wee, shorn Shih Tzu, and Maya a feisty, huntress Cairn terrier, I had made a special blend of canned pumpkin, red salmon, flax meal and garlic-yeast powder. To this I added some cooked spinach, which I had made for myself, plus a 1/8 cup of high end commercial dried dog food.

As they devoured their small bowls of food I added some leftover Basmati rice to the spinach, which absorbed the extra water while cooking. I then turned off the heat and mixed in a small teaspoon of Dandelion Leek miso (mmm, so good) and a couple of tablespoons of spicy Korean Kimchi. I topped the mixture with some toasted sesame seeds and a dollop of my favorite hummus and in 8 minutes I had a delicious breakfast. For me a meal like this will take me through the morning and into early afternoon satisfied and energized until time for lunch. Speaking of which....

Then for lunch, after another long walk over and back from my neighbor Suzanne, to help set up a whole chicken in her new crockpot. For that we stuffed sliced garlic under the skin, then poured olive oil and sea salt on top, naturally in moderation, and covered the top and sides with thinly sliced lemon. Sorry, no pictures as I forgot to bring my camera, but when me and the pups got home they had a good snack and I made a tuna wrap and served it with sweet potato fries. I include that recipe as well with pictures to inspire you.

That's Maya sticking here nose in and taking a sniff of the sweet potato chip. Snapped it and shuffled the temptation away before she took a bite. You can also serve the tuna salad in something a bit more glamorous for yourself or when guests come for lunch.

SPINACH RICE with MISO

Serves 1-2

1/3 cup frozen organic spinach

¼ cup water

½ cup cooked Basmati rice

1 small teaspoon Dandelion Leek miso or miso of your choice

2 heaping tablespoons spicy, Korean Kimchi (or what you can handle)

In a small saucepan combine the spinach with water and bring to a low simmer. Add the rice and cook until water is almost absorbed and rice is tender. Remove from the heat and dissolve the miso in the rice mixture. Stir in the Kimchi and pour into a bowl. Sprinkle with toasted sesame seeds and top with a dollop of hummus. Sit in front of the window as the sun warms your heart and breathe in gratitude for the bounty you are about to eat. May all sentient beings have food to eat and a warm place to rest their body.

TUNA SALAD WRAP

Serves 2

1 6 ounce can tuna in water, drained

½ teaspoon curry powder

1 teaspoon crunchy peanut butter

½ teaspoon mellow white miso

1 tablespoon plus 1 teaspoon Vegenaise

2 tablespoons currents

1 stalk celery, diced

2 spelt tortilla, warmed

2 leaves romaine lettuce, split in half down the center

In a small bowl combine the tuna, curry, peanut butter, miso, Vegenaise, currents, and celery. Mix well.

Place the warmed tortilla on a plate and scoop half the tuna salad on one end of each tortilla.

Lay the romaine leaf on top the tuna and roll up. Slice in half and serve.

You can also serve the tuna in a fancy wine or champagne glass and decorate with chips or colorful vegetables.

Aduki Beans, Butternut & Hijiki

2010-03-03T10:48:00.000-08:00

A classic Macrobiotic dish with a twist of ingredients. Usually made by cooking the aduki beans (Japanese red beans) with the butternut squash instead I made it more like a stew and cooked the beans separately, then cooked the hijiki sea vegetable with the squash and added the beans at the end. The dish came out to be a whole lot more delicious, not to mention nutritious and perfect for this cold winter season.

Here are some of the nutritious benefits you will receive from including these foods in your diet:
Aduki beans are good for heart-small intestine, helps tonify your kidney-adrenal function, helps to detoxify the body and reduce swelling.
Butternut Squash provides a rich sweet flavor and is good for the stomach-spleen-pancreas group of organs.
Hijiki is an excellent form of calcium, iron and iodine. It helps to detoxify the body and softens hard masses in the body. Good for the thyroid gland and helps to normalize blood sugar levels.

This dish takes about 40 minutes to make and enough for about 4-6 people depending on their appetite.

Aduki Beans, Butternut and Hijiki

1 cup aduki beans, soaked overnight

½ butternut squash, peeled and cubed

¼ cup dried hijiki, soaked

1/2 onion, chopped

1 tablespoon minced ginger

2 tablespoons sesame oil

1 teaspoon toasted sesame oil

1 tablespoon tamari soy sauce

toasted sesame seeds

1. In a medium saucepan cook the aduki beans in water until just tender. Meanwhile, cube the squash and soak the hijiki.

2. In a large skillet sauté the onion and ginger in the sesame oil until onion is tender, about 3 minutes. Add the squash, hijiki and tamari stirring to coat with oil.

3. Add water just to cover, then cover pan with lid, reduce heat and simmer until squash is tender, about 15-20 minutes.

4. Stir in the beans and cook another few minutes. Serve topped with a sprinkling of sesame seeds.

Winter Beet Borscht

2010-02-09T12:36:00.000-08:00

Coming upon a May, 2009 Martha Stewart magazine I happened to find a recipe for Ukranian Borscht. Upon closer look the recipe called for short ribs, tomato paste and dry white wine. Planning to use this recipe for an upcoming Body Rejuvenation Cleanse session I did a quick recipe re-do and created this vegetarian version that won serious kudos from my students.

By simply bringing the peeled beets to a boil and letting them soften in the hot water you will have a delicious broth that can be made the night before or early in the day and left to cool on the stove. The lemon and vinegar gives the soup a nice tang, which complements the sweetness of the beets, carrots and cabbage. A perfect choice for those times when sweet cravings are overwhelming. Instead have a warm cup of soup. If you are not cleansing, and so inclined, add a dollop of plain sheep's yogurt to your final creation than a sprinkle of parsley and you've created a work of art.

Winter Beet Borscht

Serves 6 to 8.

2 large beets, scrubbed well, trimmed and peeled

8 cups water

3 tablespoons extra-virgin olive oil

2 medium onions, chopped

4 garlic cloves, minced

2 stalks celery, chopped

2 medium carrots, chopped

3 cups Chinese cabbage, chopped

juice of 1 lemon

3 tablespoons apple cider vinegar

2 tablespoons chopped parsley, for garnish

1.Place the peeled beets in a large, heavy saucepan filled with the water. Bring to a boil, cover, turn off heat and let sit until cool. Remove beets from water and grate on a box grater, set aside. (This can be done ahead of time or even day before)

2. Bring the beet cooking water to a boil and add the carrots and cabbage, reduce heat and simmer.

3. Meanwhile, in a medium skillet sauté the onion, garlic and celery in oil until tender, about 3 minutes. When done, add to the soup, making sure to wash out the skillet with beet stock and return to the soup mixture.

4. Cook for 20 minutes or until vegetables are tender, than add the grated beets, lemon juice and vinegar. Salt and pepper to taste. Simmer another 10-15 minutes before serving garnished with chopped parsley.

Broccoli Rabe Spelt Crust Pizza

2010-02-02T13:04:00.000-08:00

Found myself with a spelt pizza crust from Berlin Bakery, a big bunch of fresh broccoli rabe and a bag of pecans, so I made this delicious pizza, vegan version. You can always grate some Romano cheese over the top once it is out of the oven or throw some crumbled goats milk feta on top before baking. Both additions would compliment the flavors of this dish.

Serve with a salad of baby arugula, sprouted fresh lentils, avocado and a sharp golden balsamic vinaigrette. Nothing speaks love like feeding yourself and others great food.

Broccoli Rabe Pizza

Serves 8

1 Berlin Bakery Spelt pizza crust

1 bunch broccoli rabe, ends trimmed and leaves washed

3 cloves garlic, minced

1 onion, chopped

2 tablespoons plus 1 teaspoon extra virgin olive oil

1 tablespoon of Braggs Aminos or sea salt to taste

1/3 cup pecans, chopped

1. Pre-heat oven to 425 F.

2. Pour a half inch of water into a large skillet and place the broccoli rabe in the skillet.

Cover and simmer until tender, about 7- 10 minutes. Drain in a colander and run under cool water to stop the cooking. Squeeze liquid from rabe, set on a cutting board and chop.

3. Meanwhile, heat 2 tablespoons of the oil in the skillet and saute the onion and garlic until tender, about 3 minutes. Turn off the heat and toss in the rabe, mixing well to combine the flavors. Add the Braggs Aminos or salt to taste,

4. Distribute the remaining oil around the top of the pizza crust especially around the outer edges. Place the rabe on top the crust and finally the pecans.

5. Bake for 12 minutes or until crust is crisp and edges browned.

Curried Cabbage and Arame

2010-01-26T13:34:00.000-08:00

Two Cleanse sessions back to back on Saturday and Sunday. Everyone returned from two weeks on the Transition Phase with stories to tell and color beginning to return to their winter cheeks. A lot of cooking for me, and I am always trying new recipes to introduce sea vegetables into peoples diet. I know it takes time to try new foods, but when you know how beneficial they are you are motivated to explore them in recipes.

You’ve probably seen nori at sushi restaurants, and it’s just one of a variety of sea vegetables that can enhance the flavor of your favorite foods and boost your thyroid function. Sea vegetables should be at the top of your list for feeding your thyroid. They contain iodine and have high levels of trace minerals, vitamins, healthy proteins and fats. Our soils are depleted of minerals, plus we drink coffee, soft drinks and alcohol, live under constant stress, and eat refined, acidic foods, which only make sea vegetables such as: arame, dulse, hijiki, wakame, nori and kombu a MUST in your weekly menu plan. The Japanese eat some at every meal and we would be wise to follow them.

So, for the introduction meal to the Cleanse Phase of the Body Rejuvenation Cleanse, I cooked up some spicy lentils (which I have previously posted this recipe), a pressed salad and this delicious combination of tastes using cabbage and arame blended with fennel seeds and curry. The sweetness of the cabbage balances the pungency of the spice and served alone the next day it was even better.

Curried Cabbage and Arame

2 tablespoons coconut or Grapeseed oil

1 onion, chopped

3 cloves garlic, diced

1" piece fresh ginger, peeled and diced

1 tablespoon fennel seeds

1 teaspoon curry powder

2 tablespoons dried Arame, soaked for 10 minutes and drained

½ head green cabbage, chopped (about 4 cups)

1 cup water

2 tablespoons unsweetened coconut cream (optional)

Salt to taste

Fresh cilantro

Toasted pumpkin seeds

1. In a large skillet heat the oil over medium high and sauté the onion and ginger until tender, about 3 minutes.

2. Add the garlic and fennel seeds and cook another few minutes or until fennel begins to brown. Add the curry powder, stirring well to coat the onion, then reduce heat to a simmer, cover and let cook while you arrange the Arame and cabbage.

3. Remove lid and add the Arame stirring well to combine. Add the chopped cabbage and stir well.

Pour in the water and stir to remove any curry residue on the bottom of the pan. Stir in coconut cream and more water if needed, salt to taste, then cover and allow to simmer until cabbage is tender, about 15 minutes.

4. Serve on individual plates and garnish with fresh chopped cilantro and pumpkin seeds.

The Perfect Winter Salad

2010-01-21T13:27:00.000-08:00

Winter is the time to store energy and strengthen reserves. The floating energy of Water symbolizes winter. The kidneys control the mineral/salt-water balance in the body. Salt is the essential taste for winter cooking. The minerals not excreted are concentrated in the blood. This mineralized blood is condensed into bone marrow, which serves as a reservoir when more blood is needed. In this way the kidneys nourish the bones. Foods to nourish kidneys include: buckwheat, adzuki beans, sea salt, miso, tamari soy sauce, and sea vegetables.

Excerpted from Cooking For Regeneration, by Cecile Tovah Levin

For a recent Macrobiotic cooking class I made a pressed salad. For this method you are actually cooking the vegetables with salt, pressure and time, and to do so you can use a Japanese pickle press (visit the StillPoint Schoolhouse store) or layer all the ingredients in a bowl and apply a weight, such as a large can or jar of beans, as pressure. Either way the results yield a crisp, crunchy, delicious salad.

The dressing you use can be salty and pungent as with the Wasabi Dressing or sweet and sour as the more traditional Honey Mustard Dressing demonstrates. However, one of the best things about a pressed salad is that it needs no dressing to taste great. Make enough salad for a few meals plus both dressings so you can change the taste for lunch the next day. Serve with a hearty bowl of winter stew and a warm cup of Kukicha tea.

Winter Pressed Salad

2 broccoli stalks, peeled, sliced into thin rounds

2 celery stalks, sliced thin

¼ red onion, sliced thin half moons

¼ Granny Smith apple, sliced thin

1 small head Romaine lettuce, washed and sliced thin

2-3 leaves of radicchio, washed and sliced thin

½ avocado, sliced thin

Toasted black sesame seeds

Sesame dressing or Honey mustard dressing.

Wasabi Dressing: 2 Tablespoons wasabi or to taste * 2 Tablespoons Mirin * 2 Tablespoons tamari soy sauce * 2 Tablespoons Brown Rice Vinegar * 2 Tablespoons Extra Virgin Olive Oil or Sesame Oil * a pinch of Sea Salt * toasted sesame seeds to decorate

Honey Mustard Dressing: 2 tablespoons extra virgin olive oil * 2 teaspoons Dijon mustard * 1 teaspoon agave or rice syrup * 2 tablespoons golden balsamic vinegar * few drops of Ume Plum vinegar

1. Place all vegetables, except avocado, in a stainless steel or glass-mixing bowl. Add the salt and mix well.

2. Place a plate over the vegetables and press down or use a Japanese pickle press. Weight the plate with a 2-pound can, jug of water or other heavy object.

3. Press vegetables for 1 hour. Remove plate, and squeeze out excess liquid. If the salad is too salty, rinse with cool water and dry thoroughly. Toss with dressing and serve.

Serves 6

PROTEIN RECIPES: LIFE'S BUILDING BLOCKS

2010-01-14T13:34:00.001-08:00

Thinking of strong protein meals that support your weight loss and cleansing programs I put on the soundtrack to Mama Mia, turned it up high, my dancing shoes tied on tight and managed a few fancy moves while I prepped and prepared these two recipes. Maybe it was the dancing or just the fact that the recipes are good, because the lentils turned out to be some of the best I have ever made, possibly ever tasted; and the Lima Bean soup was a wonder to behold.

For the meal I paired the lentil soup with a fresh green salad of red leaf lettuce, dandelion greens, red clover sprouts, and blanched broccoli, topped with minced parsley, green onion and a tart dressing of fresh lemon juice, olive oil and minced garlic. A great liver cleansing salad.

The Lima Bean soup is very simple to make once you have soaked the beans overnight. You literally place half a peeled onion into the pot with beans and water/stock (no need to chop it) and a whole head of garlic, first layer of skin removed and washed well. The garlic cooks in its skin and when the beans are tender you remove the garlic to cool before slicing off the end and squeezing out the treasures within.

Serve the lentils over a bed of red and white quinoa, with a sprinkle of fresh cilantro. It was a meal that put a smile on my face with enough protein to satisfy my daily allotment.

I post the two recipes here for your enjoyment. As always pass the word around to your friends and family so they can experience some delicious, healthy food as well. Probably the best gift you will ever give them, this promise of good health and happiness.

Spicy Winter Lentils

Yield: 6-8 servings

2 cups French lentils, rinsed

4 cups water

2 carrots, chopped

2 stalks celery, chopped

1 tablespoon vegetable or coconut oil

1/2 onion, chopped

1 red pepper, ceded and chopped

3 clove garlic, minced

2” piece ginger, peeled and minced

1 red chili or cayenne pepper, minced

2 teaspoons cumin seeds

2 teaspoons coriander seeds

1 teaspoon fennel seed

salt to taste

Fresh cilantro minced

1. Combine lentils, water, carrots and celery in a soup pot and bring to a boil.

2. Remove from heat and spoon into a crock pot set to HIGH.

3. Meanwhile, roast the cumin, coriander and fennel seeds in a small skillet.

4. Remove from heat when they release their aroma. Place in a mort and pestle and grind to a powder.

5. In a medium skillet heat the coconut oil and sauté the onion, pepper, ginger, chili pepper and garlic until tender, about 3-4 minutes.

6. Add the ground seeds, stir well, and cook another 3 minutes.

7. Remove from heat and stir onion mixture into the lentils. Pour ¼ cup of water into the skillet and dissolve any remaining herbs and oil. Pour this water into the lentils.

8. Cover the lentils, reduce the heat to LOW, and cook for 4 hours. 15 minutes before serving adjust seasonings and salt to taste.

9. Serve topped with minced cilantro and a dollop of fresh yogurt if desired.

Lima Bean Soup

Yield: 6 servings

2 cups dried lima beans

1 cup vegetable stock

4 cups water

1/2 onion

1 whole head garlic (one layer of skin removed)

3 tablespoons fresh parsley

2 tablespoons minced green onion

1 teaspoon toasted pumpkin seeds per bowl

Sprinkle of cayenne (optional)

Salt and pepper to taste

1. Soak the beans overnight in a medium size soup pot or Dutch oven. Drain the water and add the stock and fresh water to the beans.

2. Add the whole ½ onion and the head of garlic to the beans.

3. Bring to a boil, reduce heat, partially cover and simmer until beans are tender, about 1 hour. (You can also bring to a boil, then pour into a crock pot set on LOW. Cover and cook about 4-5 hours)

4. When beans are tender remove the head of garlic and allow to cool. When cool enough to handle squeeze the garlic out of the casings and back into the soup. Discard the skin and casings.

5. Using a hand blender, purée the soup until tender. Salt and pepper to taste.

7. Serve topped with the minced parsley, pumpkin seeds and green onion.

Breakfast Like a King

2010-01-07T04:50:00.000-08:00

With the winter upon us and the cold as chill as an arctic wind your morning meal should be warming, balancing and enough to fill the belly comfortably. It has been said that one should eat breakfast like a king, lunch like a prince and dinner as a pauper; meaning to have your more substantial meals earlier in the day and a light, vegetarian dinner before retiring for the night.

The difficulty is that most people are in such a hurry to get to work in the morning that a cup of coffee and a bagel is all there is time to grab and eat. This just causes a rise in blood sugar with the eventual crash within a few hours, right about the time you had to finish up that important report or stand before your peers and present your findings. Then CRASH, down comes your blood sugar and your energy seeps out to lie like a puddle on the floor at your feet.

You should have had a breakfast that will sustain you throughout the morning until lunch time rolls around. And to that end I present a number of recipes for your breakfasting pleasure. For the soft grains a 1.5 quart crockpot is necessary, but relatively inexpensive to purchase at your local supermarket.

Maple Quinoa Pudding

Serves 2

3/4 cup uncooked quinoa * 1 cup coconut milk * 3 tablespoons pure maple syrup, or to taste * 1 tablespoon vanilla extract * 1/3 cup dried apricots, chopped and soaked * ¼ cup roasted peanuts

1. Heat 2 cups of water in a large saucepan over medium heat until boiling, and stir in quinoa.

2. Cover pan, reduce heat to low and cook until quinoa turns translucent, for about 20 minutes.

3. Meanwhile, combine the coconut milk, maple syrup and vanilla extract together in a bowl.

4. Stir the coconut milk into the quinoa and blend well.

5. Spoon quinoa into a bowl and top with apricots and some of the apricot juice, then the peanuts. Serve warm.

Tempeh Bacon

Makes 24 slices

8-oz pkg. tempeh, sliced into 24 very thin slices * 1 teaspoon Ume Plum vinegar * 1/4 cup tamari soy sauce * 2 tablespoons apple cider vinegar * 1 teaspoon dark agave syrup * ¼ cup water * 1/2 teaspoon ground cumin * 1 tablespoon grapeseed oil

1. Lay tempeh slices in 2 13- x 9-inch baking dishes. Bring soy sauce, vinegar, agave syrup, cumin, and ½ cup water to a boil in small saucepan.

2. Boil 1 minute, then remove from heat. Pour over tempeh slices. Let cool, then cover and chill 2 hours, or overnight.

3. Preheat oven to 300°F. Line 2 baking sheets with parchment paper. Carefully transfer tempeh slices to prepared baking sheet, and discard marinade.

4. Brush slices with grapeseed oil, and sprinkle with paprika, if desired. Bake 10 to 15 minutes, or until beginning to brown. Flip tempeh slices; brush with oil, and bake 5 to 7 minutes more, or until crisp and dark brown.

Eggs McMochi

Serves 2

4 slices cinnamon raison or plain mochi * 2 cups cooked kale * 2 eggs over easy or to your liking.

1. Heat up the waffle maker. Slice the mochi and lay it in the waffle iron. Cook until done.

2. Meanwhile, cook your eggs as you like them.

3. Lightly butter the mochi, then layer the kale and eggs on top. Salt and pepper to taste.

4. Serve warm.

Grain Congee Variations

I. 1/2 cup short grain brown rice * 1/2 cup barley * 1/4 cup hijiki, soaked * ½ teaspoon sea salt * 5 cups water.

II. 1 cup whole oat groats * 1/3 cup raisins * 5 cups water

Place ingredients in a small crock-pot and cook overnight or throughout the day on low heat. You can also soak ingredients covered overnight in a heavy saucepan. In the morning bring to a low boil, reduce heat and stirring often, simmer until water is absorbed.

Serve with:

1. A variety of cooked greens such as kale, spinach, collard greens, or Swiss chard.

2. Cooked beans, fried tempeh or tofu.

3. Roasted pumpkin seeds and/or sesame seeds.

4. Sea vegetables.

5. Sautéed onions, ginger and garlic.

6. Baked sweet squash.

Roasted Pumpkin Seeds

1 cup raw, shelled pumpkin seeds * tamari soy sauce.

1. Heat a small, heavy skillet over medium high heat and add the pumpkin seeds.

2. Shake or stir often and cook until evenly browned.

3. Spoon into a bowl and add a few drops of tamari soy sauce. Stir well to evaporate the liquid and coat the seeds. Set aside to cool.

Sesame Tahini Sauce

2 cloves raw or roasted garlic * ½ cup Tahini * 3 tablespoons tamari soy sauce * 2 teaspoons maple or agave syrup * 1 tablespoon brown rice or apple cider vinegar * ½ cup green or kukicha tea * 1 teaspoon chili oil (optional) * 3 green onions, sliced.

1. In a small food processor combine the garlic, Tahini, tamari, maple syrup, vinegar and tea.

2. Puree until smooth, adding more tea as needed for consistency.

Cassoulet On A Winters Day

2009-12-18T15:16:00.000-08:00

It is winter on this Saturday in the northeastern United States, and today the earth is covered in a blanket of snow. Fog has settled in over the mountain ridge and the lightness of day is gone by three-thirty. The fire is anxiously burning in the wood stove, but the kitchen still carries a slight chill. It is a good time to turn on the oven and bake something aromatic and satisfying for dinner. It has been a productive day. I have managed to shovel the snow from the long brick walkway, pushed a wheelbarrow full of firewood across an acre of yard and stacked them on the front porch. I have written three pages of dialogue between two central characters in the novel I am attempting to write and found a bottle of 2001 Reserva, Marques de Caceres stored in the basement; a blood red Spanish wine perfect for my current mood.

I open the wine and set it aside to breathe while I see to my beans and vegetables. I have a pot of black beans simmering on the stove and have added a few diced carrots. Two winter leeks are cut into half moons and soak in a bowl of water to extract any residue of sand and dirt. Meanwhile, I mince the garlic and sauté three chicken sausages, each sliced in half lengthwise. I remove from the freezer fresh basil, rosemary and thyme harvested from my garden as the late summer days spilled into autumn. The herbal leaves were tenderly plucked from their stems and placed in bags and then into the freezer. Yesterday, before the snowfall, I wandered into my garden and found the rosemary still vital and alive lifting up through the snow. All else in the substantial plot had succumbed to the frost and freezing temperatures.

Rosemary, for remembrance, is a strong, powerful herb symbolizing loyalty and friendship. Hamlet's Ophelia offers rosemary to the memory of her father as she goes mad with grief and sorrow. Eventually she drowns her sad self, but I suspect she would have reconsidered had she smelled my kitchen just before the cassoulet emerged from the oven. If rosemary is the herb of remembrance than it stands to reason that our ancestors used it medicinally to improve the memory. It is also a carminative, meaning an herb that soothes the digestive tract, and will help to relieve the flatulence causing properties of the beans I am cooking. I have combined black turtle beans with leeks, garlic, bay leaf, basil, rosemary, and thyme, all cooked in a deep, rich olive oil that was first used to sauté the chicken sausage. I have then topped this mixture with a cornmeal crust to seal in the flavors and absorb any surface juice.

I remove the cassoulet from the oven and I am stunned by its perfection. The crust seems to float atop the beans, sausage and vegetables, simmering in a red ceramic cassoulet dish. The design of this cooking pot is one of perfection, with its oval form and five inch depth. I had soaked it right along with my beans, to ensure an even and faithful distribution of heat. With a pot like this, one could achieve culinary fame and fortune; perhaps ending ones days on QVC selling ceramic cassoulet dishes to those who will use them only to decorate their massive country style kitchens. Then again, those culinary wannabe's may be inspired enough to discover the true purpose of their lovely Tuscan knick-knack with this recipe.

I have already gone back for seconds! The rich broth and complex flavors call to my very heart. The cornmeal crust is just thick enough to cushion the strength of the beans and sausage simmering for an hour in miso, herbs and kudzu root. The miso is sweet mellow white and the kudzu brings some thickness to the water used to cook the beans and carrots. I justify this gluttony with the memory of plowing through four inches of snow pushing a wheelbarrow filled with old logs; plus the fact that it tastes so good paired with the Marques de Caceres. I am content to end my day of winter labor indulging my senses before plunging into a week of promise.

For those of you reluctant chefs or for those who think this recipe will take to long to prepare, consider that you are presently home bound by the snow with nowhere to go and little to do that can bring you such pleasure. Rather than attempt to complete the recipe in one go, do a little at a time as you move through the kitchen in the course of your afternoon. In this way the whole process of preparing your evening meal will receive the time and respect it deserves, slowly cooked with love and anticipation and savored on a cold winters night in front of a roaring fire.

Black Bean and Sausage Cassoulet
1 1/2 cups dried black beans
3 cups water
2 carrots, halved and chopped
3 Italian chicken sausages
2 Tbs. extra virgin olive oil
2 leeks, white part, chopped in half moons
3 cloves garlic, minced
6 leaves fresh basil or 1 teaspoon dried
1 stalk fresh rosemary
3 stems fresh thyme or 1/2 teaspoon dried
3 small bay leaves
1 tsp. sea salt
2 Tbs. mellow white miso
1 Tbs. kudzu root
½ tsp. sea salt

Topping
½ cup corn meal
2/3 cups spelt (or whole wheat) flour
1 tsp. baking powder
1/2 tsp. sea salt
1/4 cup grated Romano cheese or soy parmesan
2/3 cup non-dairy or dairy milk
2 Tbs. extra virgin olive oil
1 egg or egg replacer

1. Once you have soaked the beans and chopped the carrots, drain the beans and return to the pot with 4 cups water and the chopped carrots. Bring to a boil, reduce heat and simmer until tender, about 40 minutes.
2. While the beans are cooking chop and soak the leeks, mince the garlic and gather your herbs together. Slice the chicken sausage lengthwise; heat the oil in a heavy skillet and sauté the sausage until browned on both sides. Remove to a plate.
3. Add the strained leeks to the oil and cook until tender, then add the garlic and herbs, stirring well to combine.
4. Remove a cup of cooking liquid from the beans and set aside. Add the leek and herb mixture to the beans then pour the bean liquid into the skillet to collect any remaining oil and herbs. Return this liquid to the bean mixture and stir well.
5. Soak the cassoulet pot for 15 minutes in water, drain and have the pan warmed and ready, then pour the black bean mixture into the pot. Cover and place into a pre-heated 375-degree oven and cook for 30 minutes. While the beans are cooking prepare the top crust.
6. In a medium size bowl combine the cornmeal, flour, Romano cheese, baking powder and sea salt. Whisk together the milk, oil and egg and stir it into the flour mixture, combining well. Set aside.
7. Dissolve the miso and kudzu in a half cup of water.
8. When the beans are done remove from oven and uncover carefully. Stir in the miso/kudzu mixture and a half-teaspoon of sea salt. Slowly pour the cornmeal mixture over the top of the black beans and return, uncovered, to the oven. Reduce the heat to 350 degrees and allow to bake for another 30 minutes or until the crust is cooked.
9. Remove from the oven and allow to sit for 10 minutes before serving.

I suggest you invite some friends over so you don't end up eating it all at one sitting.

VEGETARIAN SWEET POTATO STEW

2009-12-11T17:39:00.000-08:00

This evening I was invited to prepare some kind of vegetarian stew for our towns Main St. Christmas event. The dish needed to be kept warm in a crock pot so I could easily ladle it into cups for customers browsing for Christmas gifts and weekend groceries. As the front door of Natures Harvest swung open it ushered in families of 4 and 5, couples out on the town and a frigid 15 degree wind blowing in behind them. No one refused a cup of piping hot vegetable stew with a dollop of yogurt and before long I was scraping the last of the juice off the bottom of the pot.

This recipe is enough to fill a 3.5 quart crock pot. I first prepared the recipe in a large enamel coated Dutch oven, while the crock pot was warming up, and then transferred the mixture to the crock pot. At that point I walked away and let the pot do the cooking, there was nothing more for me to do. Gotta love it.

You can substitute some chicken sausage for the vegetarian version if that is more to your liking, and make sure to cut the vegetables in bite size pieces, not to big or to small. I did use some red wine I had sitting around, really just to get rid of it, and it balanced the sweetness of the vegetables very nicely. The store was running a special on a new product, canned peeled baby tomatoes, so I threw those into the mix and the combination of flavors worked really well together. The cumin and fennel seeds are my present obsession, so naturally they started the whole ball rolling. To make it more belly filling serve the stew over some cooked brown rice and top it with a teaspoon of plain yogurt. Then sit down to a big bowl of steaming delight and let your senses do the rest.

VEGETARIAN SWEET POTATO STEW

Serves 6-8

2 tablespoons olive oil

1 tablespoon cumin seeds

1 tablespoon fennel seeds

2 cups leeks, chopped, white only

1 red pepper, chopped

1 carrot, chopped

2 cup sweet potato, peeled and chopped

2 cup butternut squash, peeled,chopped

1 cup red wine or vegetable stock

28.2 ounce can cherry tomatoes plus juice or diced tomatoes

2 cups water

1 teaspoon sea salt

2 vegetarian sausage, casing removed, sliced half lengthwise, then sliced into pieces.

1. Turn a 3.5 quart crock pot to HIGH and cover.

2. In a large dutch oven heat the oil over medium high and sauté the cumin and fennel seeds until browned.

3. Add the leeks, stir well, cover, reduce heat and cook until tender, about 2 minutes.

4. Add the red pepper, stir and cook another minute.

5. Add the carrot, sweet potato and squash one at time stirring to combine and waiting 2 minutes before adding the next vegetable.

6. Pour in the wine or stock and stir well. Bring to a low simmer and pour in the cherry tomatoes with juice. Stir to combine.

7. Add the water and sea salt and bring all to a low simmer.

8. Stir the sausage into the stew, cover and simmer for 10 minutes.

9. Remove the lid from the crockpot and ladle the vegetable stew into the crockpot. Cover and cook on HIGH for 1 hour. Reduce heat to LOW and cook until ready to serve at least another hour.

MISO BASED RECIPES

2009-12-01T13:35:00.000-08:00

"Our daily meals mirror our evolutionary development. If we eat foods of the proper quality and in the correct amounts and sequence, we may fulfill our biological potential. We will grow strong in body and mind and pass our vitality, life, and spirit on to the next generation. If our way of eating is unbalanced or chaotic, we will lose our health, and our family will decline." Aveline Kushi

In Aveline Kushi's book The Complete Guide to Macrobiotic Cooking, she writes about the importance of serving foods in their proper sequence. The meal begins with a light soup, ideally containing sea vegetables, miso and tamari, which represents the composition of the ocean from which primitive life evolved. From there the meal moves from the more contracted dish's such as root vegetables and protein towards whole grains, leafy greens and finally raw salads.

One food that is used throughout Japanese cooking is miso, a fermented paste made from soybeans, seasalt, koji (a mold starter) and often combined with whole grains and beans. The versatility of miso allows for creativity in making soups, dressings, sauces, dipping sauces, marinades, spreads and pates.
You can read more about the benefits of miso on my care2 blog, but for here I have posted some quick and delicious recipes for using miso on a daily basis. Just remember not to over use this salty condiment or you'll be swinging in the opposite direction and looking for something sweet and liquid.

Tofu Ricotta Cheese
Yield: 4 – 6 servings

1 block of soy tofu
2 large Tbs. mellow white miso
1 Tbs. nutritional yeast

1. Press a heavy plate on top of the soy tofu to release the excess water.
2. When all the water from the soy tofu has been completely expressed place the soy tofu into a bowl with the miso and the yeast.
3. Using your hands, mash mixture.
4. Cover the bowl and let it sit on the counter overnight.
5. Use the soy tofu in place of ricotta cheese.

Hummus A L'Orange
Yield: 4 servings

1 can cooked chick peas
1/2 tsp. sea salt
1 Tbs. white miso
1/2 cup fresh squeezed orange juice or 1 tbsp. frozen concentrate
1/4 cup extra virgin olive oil
1 tsp. cumin powder
1 clove garlic
1 tsp. minced ginger
Juice of one lemon
2 Tbs. maple syrup
1/3 cup soaked almonds

1. Place ingredients in a blender or food processor and purée until smooth.
2. Serve with raw vegetables or chips.

Tahini Miso Spread
Yield: 4 servings

4 Tbs. tahini
1 Tbs. apple juice or water
1 Tbs. sweet white miso

Combine ingredients in a small bowl and mix well.

Miso Vegetable Soup
Yield: 4 servings

2 carrots julienne
1 small onion, chopped
4 dried shitake mushrooms, broken into pieces
4-6 cups water or vegetable broth
small piece of wakame sea vegetable, soaked in water
1 tsp. mellow white miso per cup of soup

1. Combine ingredients in a soup pot (including soaking liquids) and bring to a boil.
2. Reduce heat and simmer until vegetables are tender.
3. Ladle a small amount into a bowl and dissolve the miso.
4. Add miso broth back into soup and serve immediately.

Leek Quesedillas
Yield: 2 servings

2 sprouted grain tortillas
½ cup grated soy or fontina cheese
2 large leeks chopped and sautéed in olive oil
2 cups of raw spinach
2 Tbs. peanut butter
1 Tbs. miso

1. Mix peanut butter with miso and spread on one tortilla.
2. Sprinkle the grated cheese on top, then the cooked leeks, and finally the spinach.
3. Top with the second tortilla and spray the top with olive oil.
4. Spray a round heavy skillet or griddle with olive oil and lay the tortilla into the heated pan.
5. Cover and cook on med-low for 3-5 minutes.
6. Remove cover and turn over, re-cover and cook until the cheese is melted and the spinach is wilted.
7. Slice and serve immediately.

TOFU AND SPINACH IN PUFF PASTRY

2009-11-24T10:41:00.000-08:00

     Years ago when I was invited to share Thanksgiving dinner with a group of friends I would always bring along a favorite dish to share. I confess that it was also for my own enjoyment because I was usually the only vegetarian amongst some serious turkey eaters. The first few times this happened I made the mistake of waiting for everyone to serve themselves at the buffet. By the time I got to my contribution I would find mere crumbs to enjoy. I had learned this lesson as a teenager growing up in a family of 10 children and 2 adults. When people are hungry they have one thought and that is to satisfy their food lust. Thereafter I made sure to set aside a portion for myself and let the hungry hoards devour the rest.

     I was moved to share this experience because the following recipe was everyone's favorite dish at these holiday gatherings. Every time I prepare this recipe I make sure there is enough for a group, knowing there will be no leftovers to take home with me. Unfortunately, Pepperidge Farm is the only puff pastry available in the supermarket and there is not a whole grain version available on the market. A good niche to fill if anyone is so inclined. I have also adapted this recipe using a homemade dough from spelt flour and it worked quite well. However, for a quick solution the puff pastry comes in real handy.

    Tofu and Vegetables in Puff Pastry
Serves 12

    2 tablespoons olive oil
    1 medium onion, thinly sliced
    4 cloves garlic, minced
    2- 10 ounce packages of frozen spinach
    1 jar of roasted red bell peppers, rinsed and cut into thin strips
    1- 14 ounce package firm tofu, crumbled
    ½ teaspoon nutmeg
    sea salt, to taste
    1 -17.3 ounce package frozen puff pastry, thawed
    1 cup non-dairy (or dairy) Monterey Jack cheese, grated

1. Defrost the puff pastry in the fridge overnight. 
2. Preheat oven to 375°F.  
3. Heat the oil in a large skillet and sauté the onion until just tender, add the garlic and cook another 2 minutes.
4. Add the spinach, and red peppers, cooking until spinach is tender.  
5. Add the nutmeg and crumbled tofu stirring well. Cook 3 minutes to combine the flavors. 
6. Spray a baking pan and roll out one sheet of the puff pastry. 
7. Scoop half the sautéed vegetables along one edge lengthwise, sprinkle with grated soy cheese and roll the pastry into a log.  
8. Repeat with the second sheet of pastry and roll into a log. 
9. Bake 30 minutes, or until pastry is golden brown. Allow to rest for 5 minutes before slicing and serving. 

LIVER/GALLBLADDER FLUSH

2009-11-16T16:57:00.000-08:00

Gallstones are the result of a congested liver not able to detox naturally. Sediment from the liver settles in the bile and accumulates in the gallbladder, blocking the bile duct that leads to the duodenum. Eating a whole-foods diet and avoiding foods high in fat is a recommended treatment for first softening gallstones before flushing them from the system.

Before attempting to flush gallstones from your gallbladder check with a reputable holistic medical practitioner and proceed under his/her guidance.

In Healing with Whole Foods: Asian Traditions and Modern Nutrition, Paul Pitchford recommends the following 21-day plan to slowly dissolve the stones. Each day, along with eating a balanced whole foods diet, you should also:

Eat one or two radishes.
Drink five cups of chamomile tea.
Add 2 1/2 teaspoons of fresh, cold-pressed flax oil to two meals.

After the 21 days continue using the flax seed six days a week, over the next two months.
Along with this plan he suggests you include foods that help to dissolve gallstones, such as pears, apples, parsnips, sea vegetables, lemons, limes, grapefruit, and the spice turmeric. According to Pitchford, this program will safely remove all sediment from your gallbladder.

SEVEN DAY LIVER/GALLBLADDER FLUSH

The ingredients of this 7 day flush has you including green apples into your diet, for the six days prior to doing the full flush.

For days one through six you will need:

4 Granny Smith apples
2 glasses of fresh organic apple juice

Have the apples and juice each day while continuing to eat a whole-foods diet low in fatty foods.
One hour before bed each night, mix together:

2 TB. cold-pressed olive oil
2 TB. lemon or grapefruit juice, freshly squeezed
8 oz. distilled water (warm or room temperature)

Drink slowly and immediately go to bed, lying on your right side. Repeat this protocol for six days.
On day seven have a colonic or give yourself an enema in the morning. The colonic will help to alleviate any uncomfortable reactions to the flush such as cramping, nausea, headaches, and heartburn.
Following the colonic, drink only the fresh apple juice and eat lightly cooked foods for the remainder of the day. Eating raw foods after a colonic can cause indigestion.

NOTE: Colonics and enemas are both hydrotherapies that involve introducing water through the rectum in order to cleanse the colon. The key differences between colonics and enemas are that colonics cleanse the entire length of the large intestine and require professional assistance; while enemas can be done at home, but only reach the lower section of the large intestine.

One hour before bed mix together:

2/3 cup cold-pressed olive oil
1/3 cup lemon or grapefruit juice
8 oz. distilled water

Sip slowly; when done go to bed and lie on your right side.
In the morning you will have diarrhea and pass the stones. Following this give yourself an enema or go for a colonic. This step will help to wash out any remaining toxins that have been flushed out of the gallbladder and into the intestines. Use the remainder of the day to rest and relax.

The gallbladder flush has been successfully used by thousands of people over the years. Variations on the flush have been created by alternative health practitioners, and they basically use similar ingredients, but in varying amounts.

Excerpted from The Complete Idiot's Guide to Detoxing Your Body, by Delia Quigley

AUTUMN CLEANSE PHASE RECIPE

2009-10-30T12:08:00.000-07:00

This week the Autumn Body Rejuvenation Cleanse group moves into the Cleanse Phase of the program, which allows the body to move deeper into letting go, relaxing, detoxifying, and cleansing. However, it is also the time of euphoria, renewed energy for some, needed sleep for others. During this phase I find myself singing in the kitchen, in the shower, walking around the house doing necessary chores, yet now they seem effortless and all easily part of my day.

During a past Cleanse phase session, a veteran Cleanse participant of five years, remarked on her upcoming trip to Disney World, “I know how difficult these next two weeks will be finding food I can eat staying in Disney World, but I don’t care, because I am looking forward to how great I feel when I am following the Cleanse Phase of the program.”

Dare I say, we all nodded in understanding, knowing her time would be spent looking for clean, organic, nutritious foods, while we all would be rolling up collard greens with the most delicious ingredients.

This recipe calls for using cooked lentils, however, feel free to substitute some ground turkey or chicken if that is your desire. Either way, you can assemble all the parts over the course of a day or two, then put it all together for a wonderful meal that could even travel with you, as you journey on your way.

Stuffed Collard Rolls
Serves 6

11/2 cups short grain brown rice
3 cups water
½ teaspoon sea salt
2 tablespoons olive oil
1 leek, washed well, cut into half-moons
12 collard stems, minced
3 cloves garlic, minced
1 cup lentils
1 teaspoon sea salt
12 collard leaves

1. In a medium size saucepan combine the rice with water and salt, bring to a boil, cover, reduce heat and simmer until water has been absorbed, about 50 minutes. When done set aside to cool.
2. Meanwhile, rinse the collard greens, shake off any moisture and place on a plate next to a cutting board. Take each collard, lay it flat on the board and slice along each side of the stem, leaving about 1-2 inches at the top attached. (Remove the stem and set aside to mince later). Fold each collard in half lengthwise and set aside while you prepare the remaining leaves.
3. Add a cup of water to a large skillet and arrange the folded collards, just overlapping each other, in the water. Cover and simmer over medium low until just tender, but still bright and green. When done remove the cover, and leaving the leaves in the skillet run under cool water to stop them cooking.
4. Heat the oil in a large skillet and sauté the leeks until tender, about 3 minutes. Add the minced collard stems, garlic, lentils and sea salt stirring well. Spoon in the cooked brown rice, plus half a cup of water. Stir to combine vegetable with rice, salt to taste, and remove from the heat.

ASSEMBLE
To assemble the rolls, lay a collard green on the cutting board and cross one side over the other, just enough to close the gap between the two sides.
Using a quarter measuring cup, scoop the rice onto the collard about 2 inches up from the bottom. Cover with the lower part of the leaf, then fold in the sides, roll again, continuing to tuck and roll right to the top. When done place each roll gently into a casserole pan and return to preparing the next collard roll.

TOPPINGS
There are several options for topping the rolls, and I am sure your creative taste buds can conjure up a few of your own, but for inspiration allow me to suggest the following:

Pour a can of diced tomatoes over the collard rolls, cover with foil and bake in the oven at 350 degrees F, for 20 minutes.

Using your favorite red pasta sauce, pour the jar over the rolls, sprinkle with Romano cheese and bake covered for 20 minutes.

Prepare a tahini miso sauce by placing: ¼ cup tahini * 1 tablespoon white miso * 1” piece peeled ginger * 1 clove garlic * juice of half a lemon * 1 cup water, in a blender and puree until smooth. Pour over the rolls, cover and bake.

Roast either an acorn or butternut squash. When cool remove skin and mash in a bowl. Meanwhile, sauté:
1 onion, minced
2 clove garlic, minced
1” piece fresh ginger, peeled and minced, in olive oil until soft and tender.

Add a pinch or two of sea salt, then spoon in the squash and mix it all up to combine the flavors. Serve the collard roll resting atop a mound of the squash puree, add a spinach, alfalfa sprout salad on the side and feel your insides sing the song of life, for this is the gift you have given yourself. Congratulations!

Black Bean Chili

2009-10-20T10:37:00.000-07:00

There I was wondering what to prepare for a quick lunch with my two assistants when my mind went right to creating a quick black bean chili. Perfect for a cool autumn day and all I needed were a few ingredients already in my cabinet plus some fresh greens to tie the dish together.

I always keep a few cans of beans and diced tomatoes on hand, along with a few containers of the Imagine brand organic soups. Lucky me, I had everything I needed and within a few minutes the chili was assembled and heating on the stove.

It goes without saying to feel free to adapt the level of chili heat to suit your palate. Also, if you have a bunch of cilantro on hand chop it up and throw on top for added flavor. Oh yes, and just a reminder to use organic ingredients for all your recipes. Your efforts not only support your health, but the health of our beautiful planet as well. Thanks.

Black Bean Chili
Serves 6

16 ounces Imagine Cuban Black Bean Bisque
1 15 ounce can black beans, drained and rinsed
1 15 ounce can diced tomatoes
1 1/2 cups kale, washed and chopped
1/2 teaspoon sea salt
1/4 teaspoon cayenne pepper or to taste
1/2 cup spicy salsa
1/2 cup fresh cilantro, chopped

1. In a large saucepan combine the bisque, beans, tomatoes, kale, salt pepper and 1/4 cup of salsa.
2. Bring to a simmer and cook until the kale is tender about 7 minutes.
3. Remove from heat and let sit another 5 minutes covered.
4. Serve in individual bowls and top with extra salsa and chopped cilantro.

Dal and Flatbreads

2009-10-08T13:09:00.001-07:00

I love Indian food. It all began 29 years ago when I was living in a small town in Holland wandering the streets in search of new food ingredients and returning home to cook gourmet meals for the other residents in our student dwelling. One of the students there was an Indian women studying bio-chemistry at the nearby university. When I told her my love for her food she graciously and generously took me under her wing and taught me what she knew.

With her instruction I opened up to a whole new world of herbs and spices, grains, lentils and vegetables. The other students challenged me to create meals that were spicy enough to stand up to some twisted notion of having to endure a kind of heat that has tears streaming and nose running. I was happy to oblige; and when my friend took me Paris to meet her auntie I was further instructed in the complexities of blending Indian spices. Ah, those were lovely days of discovery and experimentation all carried out on a receptive and willing audience.

Over the years I have held dear to a few treasured recipes; but recently I was moved to share the bounty of Indian cooking with my vegetarian clients. Over and over I am asked how does one keep their daily diet interesting and varied? Naturally, the answer lies in exploring the wide range of Asian cuisine, Indian being a large part of that variety. I recently offered a cooking class featuring Indian Dal and Flatbreads. How simple and easy it is to make these two mainstays that contribute protein, carbohydrate and fat to a meal.

The word DAL translates to mean any lentil-based dish. It is also used to distinguish between a whole lentil and one that has been split and hulled (skin removed). In India Dal is served at every meal in one form or another. The nutritional benefits are high: 1 cup of lentils equals 20 grams of protein, the cost is very inexpensive and the taste is delicious.

Flat breads such as chapattis, rotis, naan and puri’s are served alongside the Dal and often used as the utensil to scoop up the soup like mixture. Chutneys, relish and pickles are served as condiments and enhance the flavors of the dal. Served with a fresh green salad you have the makings of a satisfying lunch or dinner meal.

In order to stay true to the traditional recipes I took a trip to my local library and picked up a few cookbooks written by Indian men, who wrote lovingly about the meals their mothers prepared when they were growing up. I enjoyed reading the stories of their childhoods and the way the recipes played into their lives for years thereafter. Although the internet is heavy with downloadable recipes I still prefer, or perhaps it is trust, what it written in a beautifully illustrated book, authored by a chef who knows what he/she is talking about. So for your reading appetite I introduce:
Indian Home Cooking, by Michael Batterberry (ISBN 0-609-61101-1)
The Turmeric Trail, Raghavan Iyer (ISBN 0-312-27682-6)
Fresh Indian, by, Sunil Vijayakar (ISBN 1-4351-0068-9)

And now for the recipes.

Moong Dal
Serves 4

1 cup yellow split peas, picked over, washed and drained * ½ teaspoon turmeric *
1 teaspoon salt, or to taste * 4 cups water * 2 cups Swiss chard, chopped

Tempering oil
1 tablespoon coconut oil * 1 tablespoon cumin seeds * 1 teaspoon fennel seed * 1 med. onion, chopped * 1 tablespoon fresh ginger, minced * 1 whole green chili, seeded, diced * 3 clove garlic, minced * ¼ cup chopped fresh cilantro * Juice of ½ lime or lemon

1. Put the split peas into a large saucepan with the turmeric, salt, and water. Bring to a boil and skim well. Reduce the heat and simmer, covered, until the lentils are soft, 20 to 30 minutes. 2. Add water during cooking, if necessary. Taste for salt and add more if you need to. If you like a thicker dal, use a whisk to break up the lentils into a puree. If you like a thinner dal, add water.
3. For the tempering oil, heat the oil with the cumin and fennel seeds in a small frying pan over medium-high heat. Cook, stirring, until the cumin turns a light brown color, 1 to 2 minutes. Add the onion, chili, ginger, garlic, and cook, stirring, until the garlic no longer smells raw and turns a golden brown color, about 30 more seconds.
4. Stir the tempering oil, half of the cilantro, and all of the lime or lemon juice into the dal. Add a small amount of water to the skillet and wash out any extra oil or herbs and add to the dal. Add the swiss chard and stir well.
5. Simmer very gently, uncovered, until chard is tender, about 7 minutes. Ladle into individual bowls and sprinkle each with the remaining cilantro. Serve hot.

Mung Bean Dal
Serves 4

1 cup mung beans, picked over, washed, and drained * ½ teaspoon turmeric *
1 teaspoon salt, or to taste * 4 cups water * 1/3 cup cilantro, chopped * fresh yogurt

Tempering oil
2 ½ teaspoons coconut oil * 1 ¼ teaspoons cumin seeds * 2 teaspoons red pepper flakes * 1 teaspoon garam masala * 1 teaspoon curry powder * juice of ½ lime or lemon

1. Place the mung beans into a large saucepan with the turmeric, salt, and water. Bring to a boil and skim well. Turn the heat down and simmer, covered, until the mung beans are soft, 20 to 30 minutes. Add more water if necessary. Taste for salt and add more if you need to.
2. For the tempering oil, heat the oil in a small skillet over medium-high heat. Add the cumin seeds and cook, stirring, until they turn a light brown color, 1 to 2 minutes. Add the red pepper flakes and cook, stirring, about 30 more seconds.
3. Stir the tempering oil and all of the lime or lemon juice into the dal and simmer gently, uncovered, for 5 minutes. Transfer the dal to a serving bowl and top with cilantro and yogurt. Serve hot.

Spinach Red Lentil Dal
Serves 4

1 cup red lentils, rinsed and drained * 4 cups water * ¼ teaspoon turmeric * 1 teaspoon finely grated fresh ginger root * 3 ½ ounces baby spinach leaves, chopped * large handful of fresh cilantro leaves, chopped

Tempering Oil
2 teaspoons coconut oil * 5 garlic cloves, finely sliced * 2 teaspoons cumin seeds * 2 teaspoons mustard seeds * 1 tablespoon ground cumin * 1 teaspoon ground coriander * 1 red chile, finely chopped * sea salt

1. Place the lentils in a large saucepan with the water, turmeric, and ginger. Bring to a boil. Skim off any foam that forms on the surface.
2. Lower the heat and cook gently for 20 minutes, stirring occasionally. Add the spinach and chopped cilantro, stir, and cook for 8-10 minutes.
3. Heat the oil in a small frying pan and when it is hot add the garlic, cumin and mustard seeds, ground cumin, ground coriander, and red chili. Stir-fry over high heat for 2-3 minutes, then pour this mixture into the lentils. Stir to mix well, season, and serve immediately with roti bread.

Chapatis
Makes about 14

2 cups chapati flour or 1 cup whole wheat flour plus 1 cup unbleached all-purpose flour * 1 to 1 ¼ cups water * flour, for rolling * butter, for serving

1. Mix the flour(s) in a large bowl. Add ½ cup of the water to the flour and mix with your hand to combine. Add another ¼ cup water and mix again. Continue adding water, a little at a time, until the dough forms a ball. (The dough should take about 1 cup water.)
2. Now knead the dough vigorously on a clean, unfloured work surface until the dough is moist, soft, and slightly sticky, but doesn’t cling to clean hands or the work surface, about 5 minutes. If the dough is dry, dip your fingers into some water and knead the water into the dough. Put the dough into a clean bowl, cover with a clean, damp kitchen towel pressed directly onto the surface, and let rest at least 10 minutes and up to 30 minutes.
3. When the dough is rested, prepare a small bowl of flour and also flour your work surface. Break off a piece of dough a little smaller than a golf ball. Toss it in the bowl of flour and roll it between the palms of your hands to make a ball. Set the ball on the work surface and flatten it into a 2-inch disc. Now roll the disc, flouring the work surface and the dough round as needed, into a thin round 5 to 6 inches in diameter. Put the chapati on a plate and cover with a sheet of plastic wrap. Continue to roll all of the dough into chapatis and stack them on the plate, pieces of plastic wrap between them.
4. Heat a griddle or frying pan (preferably cast-iron) over medium-high heat.
5. Place a chapati on the heated griddle or in the pan over medium-high heat and cook until the top darkens slightly and you see bubbles begin to form underneath the surface of the dough, about 1 minute. Now flip the chapati with a spatula and cook the other side until you see more bubbles, about 30 seconds.
6. If working on a gas stove, turn a second burner to high. Using a pair of flat tongs, carefully pick up the chapati by the edge and put it directly onto the burner. Cook until the chapati balloons and browns, 10 to 15 seconds. Then carefully turn the chapati, using the tongs to pick it up by the very edge, and cook until the underside browns and the bread balloons again, 10 to 15 more seconds. Remove the chapati from the fire with the tongs, or slide it off the griddle, put it on a plate, and rub with butter. Serve immediately while you continue cooking the remaining chapatis.
7. If working on an electric stove, cook the chapati on the griddle or in the pan until bubbles have begun to form on both sides. Then continue cooking the chapati, pressing down the edges of the round with a wad of paper towels as it balloons and turning the chapati in a clockwise motion, until the chapati is well browned and swells like a balloon. Turn and do the same on the other side.

Red Onion Chile and Gram Flat Bread
Serves 4

1 cup whole grain flour * 1 cup gram flour * 1 red onion, finely diced *
1 green chili, seeded and finely chopped * 1 tablespoon chopped fresh cilantro leaves * 1 teaspoon cumin seeds * 1 teaspoon anise * ½ teaspoon salt *
1 – 1 ¼ cups lukewarm water * salt * grapeseed or light olive oil, for brushing

1. Place the flours into a large mixing bowl and add the onion, green chili, chopped cilantro, and cumin and onion seeds. Season and mix together. Gradually pour in the water and knead for 2-3 minutes on a lightly floured surface, to make a soft dough. Let rest for 5 minutes and then divide the dough into 8 pieces. Shape each one into a ball.
2. Roll the balls out on a lightly floured surface to a 5-inch diameter disc.
3. Heat a large, flat griddle pan until it is hot. Spray with cooking oil. Cook the rolled-out discs of dough, one at a time, for 30 seconds on one side; brush or apray with a little oil, flip over, and cook for 1 minute, moving the bread around. Then flip the dough over again to cook on the other side for 1 minute or until the bread is lightly browned on both sides. Remove and keep warm, wrapped in aluminum foil while you cook the remainder. Serve warm.

Cilantro and Cumin Roti
Makes 16

3 2/3 cups whole grain, or chapati flour plus extra for dusting * 1 teaspoon salt *
3-4 teaspoons cumin seeds * 2 tablespoons very finely chopped cilantro leaves * 2-3 tablespoons grapeseed oil * 1 cup lukewarm water

1. Mix together the flour, salt, cumin, and cilantro in a large mixing bowl. Add the oil and work it into the mixture with your fingers. Gradually add the measured water and knead for 5-6 minutes until smooth, adding a little extra flour if necessary. Cover the dough with a damp cloth and let rest for 30 minutes.
2. Divide the dough into 16 pieces and form each into a round ball. Roll out each ball into a 5-6 inch disc, lightly dusting with flour if needed.
3. Heat a large cast-iron griddle pan or a heavy-bottomed frying pan over high heat. Cook the rotis, one at a time, for 45 seconds on one side, the flip over and continue to cook for 1-2 minutes until lightly browned at the edges. Remove and keep warm in aluminum foil as you continue to cook the rest. Serve warm with a variety of dishes, from fish, meat, and chicken to vegetables and salads.

AUTUMN BREAKFAST MENU

2009-09-17T09:53:00.000-07:00

I love breakfast, especially on a cool weekend morning when there is time to prepare something special. Take these recipes for example, they are perfect as an individual meal or prepared as a brunch to entertain stay over guests. Try them one recipe at a time and watch how your morning brightens when you change your routine and add some variety.

BREAKFAST MENU
Soft Morning Grains
Eggs McMochi
Maple Quinoa Pudding
Tahini French Toast

Soft Morning Grains

1/2 cup short grain brown rice * 1/2 cup barley * 1/4 cup hijiki, soaked * ½ teaspoon sea salt * 5 cups water.

Place ingredients in a small crock-pot and cook overnight or throughout the day on low heat. You can also soak ingredients covered overnight in a heavy saucepan. In the morning bring to a low boil, reduce heat and stirring often, simmer until water is absorbed.

Serve with:
1. A variety of cooked greens such as kale, spinach, collard greens, or Swiss chard.
2. Cooked beans, fried tempeh or tofu.
3. Roasted pumpkin seeds and/or sesame seeds.
4. Sea vegetables.
5. Sautéed onions, ginger and garlic.
6. Baked sweet squash.

Sesame Tahini Sauce
2 cloves raw or roasted garlic * ½ cup Tahini * 3 tablespoons tamari soy sauce * 2 teaspoons maple or agave syrup * 1 tablespoon brown rice or apple cider vinegar * ½ cup green or kukicha tea * 1 teaspoon chili oil (optional) * 3 green onions, sliced.

1. In a small food processor combine the garlic, Tahini, tamari, maple syrup, vinegar and tea.
2. Puree until smooth, adding more tea as needed for consistency.
3. Spoon over grains or pasta noodles and garnish with the green onions.

Eggs McMochi

Serves 2

4 slices cinnamon raison or plain mochi * 2 cups cooked kale * 2 eggs over easy or to your liking.

1. Heat up the waffle maker. Slice the mochi and lay it in the waffle iron. Cook until done.
2. Meanwhile, cook your eggs as you like them.
3. Lightly butter the mochi, then layer the kale and eggs on top. Salt and pepper to taste.
4. Serve warm.

Maple Quinoa Pudding

Serves 2
3/4 cup uncooked quinoa * 1 cup coconut milk * 3 tablespoons pure maple syrup, or to taste * 1 tablespoon vanilla extract * 1/3 cup dried apricots, chopped and soaked * ¼ cup roasted peanuts

1. Heat 2 cups of water in a large saucepan over medium heat until boiling, and stir in quinoa.
2. Cover pan, reduce heat to low and cook until quinoa turns translucent, for about 20 minutes.
3. Meanwhile, combine the coconut milk, maple syrup and vanilla extract together in a bowl.
4. Stir the coconut milk into the quinoa and blend well.
5. Spoon quinoa into a bowl and top with apricots and some of the apricot juice, then the peanuts. Serve warm.

Tahini French Toast

Serves 2

½ cup Tahini * 1 ¼ cup water * 1 tsp. vanilla * ½ tsp. cinnamon * 1 tsp. Agave *
4 slices Righteous Raisin Spelt Bread

1. Mix Tahini sauce and pour half into baking dish.
2. Lay the bread in the batter, then pour the remaining half of batter over the top to the bread.
3. Allow to rest for 10 minutes while it absorbs the Tahini mixture.
4. Heat a cast iron skillet, spray with oil and cook raisin bread slices on griddle until golden brown. Turn and cook the other side.
5. Serve with maple syrup, fresh fruit, or agave syrup.

Healthy Pizza Recipes

2009-09-08T11:21:00.000-07:00

The blog I wrote for http://www.care2.com/greenliving/ this past week is titled Thinking Out Of The Pizza Box and I continue here with additional healthy pizza recipes.

However, before we get to the recipes let's take a look at what excess cheese and refined wheat flour does to your digestive system. For many people they are difficult to digest due to their refined nature, but they also create an excess of mucus in the system. Now, a certain amount of mucus helps to lubricate the internal body, but when there is excess that cannot be eliminated through the bowels it makes its way up into the lungs. This results in those lovely hacking, coughing spasms you may have experienced; from there it rises to the sinus in hopes of being eliminated through the nose. An overabundance of mucus congests the sinus cavity creating eventual inflammation and, well you know, pain.

Colds can be one way your body gets rid of a lot of that congestion. All your orifices open up for the occasion and out comes the fluids, from your nose, eyes, pores, and anus. It is your body’s cry for help, as in “please stop eating processed, homogenized cheese, milk, and yogurt; and for crying out loud stop with the white refined flour already, I cannot do my work properly!”

Well, now, that having been said, let's move on to the recipes. Notice there is not much cheese used here, but these pizza's are big on flavor. Substitute favorite ingredients as you deem necessary and let me know some of the creative ways you have adapted pizza to your diet.

Arugula Pesto on Spelt Crust

Yield: 4 – 6 servings

3 cups fresh Arugula

1/2 cup roasted walnuts

2 clove garlic

1 cup extra virgin olive oil

2 teaspoon balsamic vinegar

salt to taste

1 large spelt pizza crust

1. Pre-heat oven to 450 degrees

2. Combine ingredients in a food processor and puree until smooth.

3. Brush the edges of a Spelt pizza crust with olive oil.

4. Spread a thin layer of the pesto across the crust.

5. Bake on a baking stone about 12 minutes or until browned.

6. Remove from oven and allow to sit on the stone another 3 -5 minutes.

7. Serve while hot.

Italian Herb Individual Pizza

Yield: 1 serving

Olive oil - spray

2 tablespoons tomato sauce

1 tablespoon dried oregano

1 tablespoon dried basil

1/3 cup cannellini beans

1/4 cup Romano cheese

4 plum tomatoes, sliced

2 tablespoons pine nuts

1/3 cup broccoli florets, lightly cooked

2 tablespoons capers

4 anchovies

1 spelt pizza crust (individual size)

1. Lightly spray the spelt pizza crust with olive oil.

2. Spread tomato sauce on top.

3. Sprinkle the oregano and basil on top of the tomato sauce.

4. Layer the cannellini beans, plum tomato slices and broccoli florets.

5. Place the cheese, pine nuts and capers over the entire pizza.

6. Arrange the anchovies decoratively on top.

7. Place in a pre-heated 425-degree oven for 10-12 minutes.

Greek Pizza for One

Yield: 1 serving

Olive oil - spray

2 tablespoons tomato sauce

1 tablespoon dried basil

1 tablespoon dried oregano

4 cherry tomatoes, sliced

2 green and hot peppers, minced

1/3 cup kale, cooked, chopped

1/4 cup feta cheese, crumbled

1/4 cup Kalamata olives

1 tablespoon fresh dill, minced

2 hard-cooked eggs – chopped

1 Spelt pizza crust (individual size)

1. Lightly spray the spelt crust with olive oil.

2. Spread the tomato sauce on top.

3. Sprinkle the basil and oregano over the tomato sauce.

4. Layer the peppers, kale, and sliced tomatoes on pizza.

5. Sprinkle with the cheese and olives.

6. Place chopped eggs in center of pizza and top with dill.

7. Bake in a 425-degree oven for 10-12 minutes.

Rice Crust Pizza

Yield: 4 – 6 servings

1 rice crust pizza

1/2 cup pesto sauce (see recipe below)

1 large tomato slice

6 sliced kalamata olives

1 cup cooked dandelion, kale or spinach greens , chopped

2 tablespoons chopped chives

1/4 cup Romano cheese

1. Spread pesto sauce over the entire pizza crust, leave the edges free.

2. Layer interior with chopped, cooked greens

3. Place sliced kalamata olives around the dandelion greens

4. Sprinkle with chives and Romano cheese.

5. Bake pizza in the oven on either a pizza stone or oven rack at 425 degrees for 8-12 minutes.

Basil Parsley Pesto Sauce

Yield: 1 cup

1 cup fresh parsley (stems removed)

1 cup basil leaves

2 cloves garlic

1/3 cup extra virgin olive oil

1/2 teaspoon sea salt

2 tablespoons pine nuts

Place ingredients in a blender and pulse to blend.

The Making of a Tempeh Ruben Sandwich

2009-08-25T09:55:00.000-07:00

There are great vegetarian sandwich's and then there is the Tempeh Ruben, a big open face sandwich that takes a bit of jaw stretching to wrap your mouth around its layers. It is perfect for an at home lunch, as it can get a bit messy and require some finger lickin. I will take you step by step with photos to help guide you through the process. So let's begin with lunch for 2:

2 slices of your favorite whole grain bread, lightly toasted.
6 slices of vegan Almond cheddar cheese
I have used the Berlin Bakery Sourdough Spelt bread for this demonstration because it is my favorite. You can lightly toast the bread and place the cheese on each slice while still warm. This helps the cheese to soften.

Next comes the tempeh. Take an 8 ounce package of tempeh and cut it in half. Remove one half and slice that through the center so you now have 2 squares of tempeh. In a small saucepan bring 1 cup of water to a boil, add a few drops of tamari soy sauce and simmer the 2 tempeh squares for about 5 minutes. When done remove and place on the almond cheese while still hot. Now you're melting.

The all important next step is the Russian dressing traditionally used when making a Ruben sandwich. However, for this recipe I prefer to mix a few teaspoons or tablespoons (your choice) with a few teaspoons of spicy salsa and use that for my sauce. Once you have whipped up these two ingredients you can spoon it over the tempeh and then add thick slices of fresh tomato.

Next comes fresh slices of ripe avocado, followed by a mound of raw, live sauerkraut, more dressing if you choose, and then top with a fresh leaf of lettuce. Serve with a knife and fork and a strong napkin. This is a hearty, delicious meal and should be enjoyed slowly and chewed thoroughly. Bon Appetit!

IMPROVING YOUR DIGESTION WITH YOGA AND MEDITATION

2009-08-18T10:01:00.000-07:00

There is an old yogic saying that goes something like this, "The secret to a long life is a flexible spine and the digestion of a lion." Unfortunately, many of the people I see as a nutritional counselor and yoga teacher have serious digestive issues. This is often due to years of eating refined and processed food, taking antibiotics without restoring healthy microflora back to the intestines and living a high stress lifestyle. With 80 percent of the immune system located in the digestive system a compromised colon can weaken the whole body.

When the mind and body are under pressure, excess hydrochloric acid is released in the stomach and the core of the body becomes rigid with tension. Your digestive system is only reflecting what is going on in your mind, and what you are putting into your mouth. Both stress and refined, processed, sugar-laden foods create an acid condition in the digestive system. "Dis"-ease grows in an acid condition, whereas optimal health requires a more alkaline/acid balance. I compare it to how the afflictions of our thoughts can create an acid mental condition.

A strong, healthy digestive system requires physical rest, mental calm and fibrous foods. High amounts of stress can cause intestinal disorders by reducing the circulation of blood to the absorptive areas of the bowels. There are a number of things that can be done to heal the digestive system including improving the diet, taking certain herbs that heal intestinal tissue, detoxifying the filtering organs and cleansing the blood. Meditation and yoga have been shown to aid in the treatment of many digestive problems, including colitis, irritable bowel syndrome, constipation, acidity, and gastric ulcers.

While meditation helps to calm the stomach, reducing acidity and releasing tension in the large and small intestine, yoga poses help to stimulate the peristaltic action in the intestines, increasing blood flow to the area. At the same time specific poses massage all the internal organs enhancing the body's ability to better absorb nutrients and eliminate waste more effectively. This is due to twisting the body, bending forward, doing backbends, going upside down and sitting on the heels and rounding forward. Seems simple, but according to B.K.S. Iyengar in his book, The Path To Holistic Health, "Health is not a commodity to be bargained for. It has to be earned through sweat."

He goes on to say that each posture is "aimed at purifying and strengthening each organ, bone, and cell of the body." Somewhat different than taking an hour out of your day to exercise, yoga integrates the holistic aspects of mind, body, and spirit into that same hour, with the added benefit of healing your digestive system.

Do you need to focus on any particular poses to target the digestive system? Yes and no. If you are including a variety of poses in your daily practice you should be fine. Make sure to listen to what your body needs rather than trying to force more than your body is willing or able to do. In this way you can unite the body, mind and spirit in a focused moment with balance and integrity.

Getting Your Protein from Indian Dahl

2009-08-11T11:47:00.000-07:00

What is it about Indian food that sets my taste buds into a swoon and my mouth burning with delight? Well, it could be the hot peppers, the spices and those heavenly chutneys. Then again it could just be the combination of tastes that make my mouth sing.

Take the traditional Dahl recipe for instance. With this delicious dish you can use a wide variety of lentils to create something different each day. Dahl, sometimes spelled Dal, is the perfect dish for vegetarians and vegans looking for a good protein source with a lot of flavor. And let's not forget the health benefits. Lentils are loaded with both soluble and insoluble fiber, which helps to lower cholesterol levels.

One cup of cooked lentils provides you with 17.86 grams of protein and 15.64 grams of fiber. They are a rich source for molybdenum, folate, iron, phosphorus, copper, thiamin and potassium. Plus they are fast cooking and adapt well to many different spices. Pay a visit to an Indian food market where you will be amazed at the variety of lentils, pulses, beans and split peas used to make dahl. Buy a few different types and try them out at home. The basic spice list includes: cumin, coriander, turmeric, cayenne, garlic, ginger and onion. Or you can use a good curry powder with a teaspoon or two of garam masala.

Curry powder is a combination of Indian spices and herbs that can include the spices mentioned above, as well as, fennel seed, and fenugreek. Garam masala, on the other hand, is a combination of ground spices that include cloves, cardamom, cinnamon, nutmeg, mace, star anise, coriander and cumin. It provides the sweet and hot, while the curry adds the savory and spicy. A nice combination when used properly.

I like to use the quick cooking red lentils and pair them with sweet potato, ginger, garlic and coconut milk. Or another favorite is to use mung beans to make dahl. Mung beans are beneficial to the liver and gall bladder, they act as a diuretic, and help reduce swelling in the body. There are 24 grams of protein, 132 grams of calcium and 189 grams of magnesium in 3.5 ounces of cooked mung beans. There is no need to pre-soak these beans as they cook quickly and are easy to digest.
The following two recipes use both the curry and garam masala. They can be made thick and served over rice or thinned with water or stock to make soup. Adapt heat and salt to your tastes.

Spicy Mung Beans in Coconut Milk
Serves 6-8

1 cup mung beans * 4 cups water * 1 onion * 3 cloves garlic * 2 inch piece fresh ginger * 1 hot pepper or 1 tsp. red pepper flakes * 1 teaspoon curry powder
1 teaspoon garam masala * 1 tablespoon coconut oil * 1 tablespoon ghee (clarified butter) * 1/2 teaspoon sea salt * 5.5 ounces coconut milk

1. Wash and sort through the mung beans removing any stones or other debris.
In a large saucepan or dutch oven bring the mung beans and water to a boil over medium high heat, cover, reduce and allow to simmer until beans become tender, about 15 minutes.
2. Meanwhile, chop the onion, mince the garlic and pepper, peel and mince the ginger.
3. Heat the oil and ghee in a skillet and sauté the vegetables over a medium low heat, stirring from time to time, until onions are tender, about 4 minutes.
4. Add the curry powder and garam masala, stirring well. Cook until the spices release their aroma, about 1-2 minutes.
6. Stir the onion spice mixture into the mung beans. Add a small amount of water to the skillet to “wash” out any remaining oil or spice adhering to the bottom of the pan; and add this to the mung beans.
7. Add the coconut milk and salt to taste, stirring well. Reduce heat to simmer, cover, and cook another 30 minutes or until the beans have broken apart and the flavors well combined. (At this point you could place the mung bean mixture into a heated crockpot and cook on low until ready to serve).

Note: Clarified butter known as GHEE is regular butter that has had the milk solids and water removed leaving behind a pure golden-yellow butterfat. Also known as drawn butter, it has a rich butter flavor with a long shelf life of several months and a much higher smoke point than most oils. You can buy it ready made in an Indian or natural foods market.

Red Lentil Dahl
Serves 6

1 cup red lentils, rinsed * 1 sweet potato, peeled and chopped * 1 cup vegetable stock * 1 1/2 cups water * ½ sweet onion, chopped * 2 clove garlic, minced * 2 Tbs. fresh ginger, peeled, minced * 1 Tbs. coconut oil * 1 Tbs. ghee * 1/3 cup unsweetened coconut milk * 1 tsp. curry powder * 1 tsp. garam masala (Indian curry powder) *

1. In a large saucepan combine the lentils, sweet potato, water and stock. Bring to a boil slowly, reduce heat and simmer while preparing the onions,
2. In a skillet heat the oil and ghee. Add the onion and ginger. Reduce heat to low and cook for 3 minutes stirring often.
3. Add the garlic and continue to cook another minute.
4. Add both curry powders stirring well to roast the herbs. Careful not to overcook.
5. Keep the heat low, when the aroma is released from the herbs stir the onion mixture into the lentils.
6. Add a small amount of water to the skillet and “wash” the pan then pour the remains into the lentils.
7. Salt to taste and allow tosimmer covered for another 15 minutes.
8. Serve with toasted cashews or peanuts. When not on the Cleanse top with a dollop of sheeps yogurt.

Homemade Kimchi. Great for Digestion.

2009-07-21T13:52:00.000-07:00

My kitchen has taken on a rather distinctive odor, as one jar replaces another in my quest to create the perfect Kimchi for my cooking classes. Recently I served up a side dish of Kimchi to some willing students and we all agreed it was like taking a digestive enzyme. It’s something like Jimmy Cagney telling the audience, “my mother thanks you, my father thanks you...”, but in this case, my digestive system thanks me by working more efficiently.   

Kimchi is the Korean name for a form of cultured vegetables usually made up of cabbage, carrots, green onions, garlic and ginger. When these foods are fermented the bacteria, yeasts or molds used in the process, predigest the food, meaning they break down the carbohydrates, fats and proteins to create Probiotics, which are friendly, life giving bacteria beneficial to the gastrointestinal system. Your body needs these super Probiotics in order to function properly.  
 Kimchi is high in fiber, yet low in calories, and it provides 80 percent of the daily requirement of vitamin C and carotene. Also rich in enzymes, vitamin A, thiamine (B1), riboflavin (B2), calcium and iron, and loaded with friendly bacterial cultures Lactobacilli. Plus it is very easy to make. All it requires is about 15 minutes of chopping and the next day spooning it all into a glass jar to sit on your counter for a good 5 days.  

Here’s the recipe I’ve been using, but just know that I like my Kimchi spicy, so you may want to reduce or eliminate the hot peppers to suit your palate. Tasty and delicious, serve this alongside your salad and main dish to help break down those big clumps of food you forgot to chew properly because you were in too much of a hurry (again?) to sit quietly and chew each bite to liquid.  

Kimchi 
Yields 3 quarts  
1 head Chinese or regular cabbage
 1 large carrot
 1 white radish, such as daikon 
2 scallions, thinly sliced or 1 leek,
2 Tbs. sea salt
 1/2 cup water
 3” piece ginger, peeled, minced
 2 clove garlic, chopped 
2 to 4 hot red peppers, dried 2 inches long, split or  1 Tbs. chili powder (optional)  

1. Slice the cabbage lengthwise into quarters. Remove the tough core and  slice into 2 inch long pieces.
2. Slice the carrot and radishes lengthwise and then into thin half moon  pieces. Slice the green onions or cut the leek into half moons. 
3. In a large bowl, toss cabbage, carrot and radishes with the scallions, and salt. Cover loosely and let stand overnight on counter. 
4. The next morning drain the liquid from the vegetables into a bowl. In a blender puree the water, ginger, garlic and peppers until smooth. Add to the vegetables mixing well. 
5. Pack the vegetables into a large sterilized jar or 3 quart jars. Pour reserved liquid into the jars. If more liquid is needed to cover vegetables, add more water. 
6. Cover loosely with a lid and let sit at room temperature for 3 to 5 days  to ferment. The liquid will bubble and the flavor will become sour. 
7. When done refrigerate the Kim Chee for 3 to 4 days. The cabbage will become translucent and will be ready to serve.  

2009-07-11T10:03:00.000-07:00

I like to think that America is in the midst of a food revolution. All the books available on improving one's health by eating a good diet, and books about how to green the home and save the planet, articles on health and nutrition in magazines and newsletters, helps me to maintain the illusion that progress has been made and victory is within our grasp. Then the New York Times comes along and bursts my bubble with an article by Roni Caryn Rabin, showing the latest statistics for Americans eating habits.   

According to a national survey of Americans age 40-74 those eating 5 servings of fruits and vegetables per day has dropped from 42 percent to 26 percent. At the same time the obesity rate increased from 28 percent to 36 percent and the percentage of people who exercise dropped by half. The study, reported in the June issue of The American Journal of Medicine, proved disappointing to its lead author, Dr. Dana E. King, who was concerned that people are using medication to control their cholesterol, high blood pressure, diabetes and heart disease, rather than eating a high quality diet and getting regular exercise.  It is the nature of the human mind to deceive itself into believing what it wants to believe, and one of the greatest deceptions is that ultimate health can be found in a pill. Sorry to burst that bubble, but the only one benefiting from this lie is the pharmaceutical companies who indulge Americans addiction to greasy burgers, fries, sugar, and soda pop.

Author Eric Schlosser wrote in Fast Food Nation how, "In 1970 Americans spent about $6 billion on fast food; in 2000 they spent more than $110 billion dollars. Americans now spend more money on fast food than on higher education, personal computers, computer software, or new cars. They spend more on fast food than on movies, books, magazines, newspapers, videos, and recorded music combined."  Taking a pill in place of eating a whole foods diet, only creates a build up of toxins and poisonous sludge in the blood. It is not much different than how a river or ocean becomes contaminated, and when this happens there is only one thing to do. Cleanse, detoxify, go on a diet, renew, rejuvenate, recover.

Now, I'm not talking about doing a quick 7-day laxative induced, fasting binge, which is just another illusion that there's relief to be found in pill form. No, I'm talking about a gradual shift off of stress causing foods: refined wheat flour, refined sugar, pasteurized dairy products, caffeine, alcohol and artificial sweeteners, flavorings and colorings. To a diet consisting of alkaline forming foods found in organic fruits and vegetables, plus whole grains, animal and/or vegetarian protein, nuts, seeds and fresh herbs.  This way of eating allows your filtering organs time to cleanse gradually, so the liver can purify the blood in order for the cells to rejuvenate and rebuild. With enough time the entire body, including DNA can remake itself. A good cleansing, such as the Body Rejuvenation Cleanse program should last 5-6 weeks, however, in order to remake and heal the body plan for at least a full year for recovery.

A Favorite Quick Meal

2009-05-26T14:22:00.000-07:00

Memorial day afternoon I had a guest over for a visit and as our conversation ran into dinnertime I rattled my brain to think up a quick, light, but delicious meal to prepare. Naturally I was drawn to one of my favorite quick meals, one I enjoy often whether alone or feeding guests. Food researchers have learned that people rotate ten meals over the course of a week, but the same ten meals week after week. I enjoy a much more varied rotation of meals, however this one particular dish works for me regardless of whether it is a snowy winter day or a spring evening. Just one of those things I guess, where the flavors come together in such a way that they leave a lingering memory on my tongue.

The sauce is easy and simple to make and I can vary the greens that I use and sometimes the noodles, although I prefer the Japanese noodles, either the soba or udon varieties.

1 2-ounce tin flat anchovies in olive oil
3 large cloves garlic, sliced
1/4-cup extra virgin olive oil

Now, what I’ve learned, albeit the hard way, is not, repeat not, to drop the anchovies into a hot skillet of oil. This will only produce an angry dance of boiling oil as the anchovies release any moisture they still have. I even bought an oil splatter devise to cut down on the inevitable coating of anchovy oil raining onto my stovetop and, really, anything within a foot of the skillet. Then one day, for no other reason than to try and avoid the oil splatter, and because my splatter device had gone missing, I placed the anchovies, their oil, the garlic and the olive oil in a small iron skillet and brought it up to heat slowly. Well, low and behold, not a splatter or sputter. The oil heated to a boil, the anchovies dissolved and the garlic cooked to perfection. Hallelujah!

As for the noodles, I prefer the spelt soba noodles made by Eden Foods. To cook them I bring a pot of water to a boil, add a teaspoon of sea salt, then break the noodles in half as I add them to the boiling water, stirring well to separate the noodles. I realize that this may be a sacrilege amongst connoisseurs of noodle cooking, but it gives me the length of noodle I like to eat without having to do a lot of noodle slurping through pursed lips. I also add a variety of fresh greens to the pot with the noodles. This can consist of a few handfuls of either spinach, Swiss chard, dandelion greens, kale or broccoli florets. Once everything is submerged in the water I bring it back up to almost a boil, cover the pot, turn off the heat and let it all sit tight for 8-10 minutes. Meanwhile, I get the anchovy sauce heating, so that everything is ready once I drain the pasta and place it in a big bowl.

At this point you can do one of a few things. If I am in the Transition Phase of the Cleanse then I will pour the anchovy sauce over the pasta and greens, toss well and serve. Other times I might grate some Romano sheep’s cheese over the noodles or toss in some soft goats Chevre cheese to melt and coat the noodles. Any one of the three suggestions work well and with a side of fresh, grilled asparagus and a salad of garden arugula, fennel, and toasted walnuts my meal is complete, all within a matter of 20 minutes or less.

Traveling to Morocco

2009-05-26T10:29:00.000-07:00

This past month I traveled out of the country to Morocco. I was there to experience a retreat site for possibly bringing yoga groups for vacation. I am a seasoned traveler, but it is always an inconvenience to travel knowing that the world at large does not follow the same standard of diet that I do. Putting aside any hopes that the world had changed since I last wandered an airport or ate an airlines prepared meal, I made sure to pack an assortment of foods to ensure I had what I needed for the week to come.  

At home my morning breakfast is a smoothie made with a combination of unsweetened hemp milk or water, hemp seed protein powder, flax meal, psyllium husk powder, a green powder, half a banana, frozen blueberries and stevia powder to make it taste just right. I prefer a sweet taste in the morning and this drink satisfies that craving along with my nutritional needs for the next 3-4 hours. Given that my body is conditioned to have this fiber rich, nutrient dense meal I made sure to bring along a variation of these ingredients in package or capsule form. Once at the retreat site I was able to juice ripe Moroccan oranges from the tree outside my window, and combine this with my greens, fiber and a banana. Needless to say I was soon sharing my morning smoothies with a few of the other yogis present.   So breakfast was taken care of, but what about my other meals?

  On this trip I was gratefully surprised to find that much of the Moroccan diet consists of vegetables and salads, small amounts of lamb, chicken, fish or beef, and homemade bread dipped in locally grown olive oil. As a matter of fact for breakfast I had watched the cook prepare the morning bread, much like an Indian naan flat bread, and serve it with oil cured black olives, butter, orange marmalade and Moroccan mint tea. Being a morning smoothie kind of gal, this proved a bit heavy and oily for me, but one should note that this is a typical morning meal for many cultures around the world. Bread, butter or oil, coffee, tea, milk, and sugar. Not exactly a king size meal, but one to begin the day and hold the appetite until lunch was served around 3:00 in the afternoon.  

Yes, you are correct in thinking that I wished I had eaten a large helping of bread and olives to get me to the next meal. Those first few days were good for detoxifying, however, I had also brought along a few packages of sprouted raw foods crackers for snacks. Once in Morocco I was able to purchase some fresh dates and walnuts at the local market. These I snacked on until the afternoon meal was served. Just note that although you may bring along enough food for yourself, no one else will have thought to do the same and before long you will be handing out your precious cargo to the hungry hordes. Make sure to bring enough to share or accept that your supply of goodies won’t last but a few days.  

The afternoon meal consisted of a mountain of steamed cous cous topped with boiled vegetables served with a herb and spice infused sauce on the side. Other times the traditional Moroccan tagine was served. This arrived at the table in a well-used shallow earthenware dish topped with a pyramid shaped dome. When lifted a cloud of steam revealed an assortment of vegetables cooked simply with water, a splash of olive oil and spices. This was very delicious served over rice or pasta along with a fresh tomato salad tossed with lemon and olive oil. Water was the beverage of choice pumped from a well dug 40 meters deep.  We ate with six people sitting at a low round table and digging into the large bowl of food with hands, forks and spoons. Eating this way, as a group, added to the enjoyment of the meal.

The afternoon siesta followed, which is traditional for many of the Mediterranean countries. Stores close, people settle down to rest and let the heat of the day pass them by. Four o’clock the sun is softer on the eyes and the heat begins to retreat for the night, making it comfortable to emerge from the cool shadows of the house and return to the fields to gather wheat, herd the sheep, continue construction or pass the time sitting on the side of the road watching the occasional car go by.   Once night had fallen the dinner preparations began and we gathered around the low table to eat warm bowls of vegetables, fish, salad and a denser version of the mornings bread. Dessert was always a large bowl of fruit placed in the center of the table and someone would peel a fat, thick skinned orange, split it into six pieces and pass them around the table. It was just enough and nothing more was needed.    

Microplants during the Cleanse Phase

2009-04-20T10:17:00.000-07:00

When cleansing, especially when going into the Cleanse Phase of the Body Rejuvenation Cleanse add the following list of important micro-plants to your smoothies or fresh vegetables juice:  Micro-plants come in many forms and colors, harvested both from the sea and dry land, and nutritionally each one is an excellent source of two important phytochemicals, chlorophyll and lycopene. These super powerful nutrients support your body’s ability to detoxify heavy metals, pesticides, and other toxins, plus they are loaded with nutrients to boost your immunity to disease.

Micro-plants, commercially known as Green Foods, contain a concentrated combination of phytochemicals, vitamins, minerals, bioflavanoids, antioxidants, proteins, amino acids, essential fatty acids, enzymes, coenzymes, and fiber.   Individually, the more common micro-plants sold in natural foods stores include:  Blue-green algae (Cyanophyta): one of the first life forms, scientists have found 3.5 billion years of earth’s existence encoded in the RNA/DNA (nucleic acids) of these primitive organisms. Presently available in loose powder or capsule form, blue-green algae contains the highest percentage of protein, beta-carotene, and nucleic acids than any plant or animal food. Actually, blue-green algae are composed of hundreds of types of algae, spirulina, aphanizomenon and microcystis being a few.  

Chlorella (Chlorophyta): is a single cell freshwater green micro-algae that is the Superfood of choice for over 10 million people worldwide. The first known form of plant life with a true nucleus, it has survived for 2.5 billion years because of its extremely tough outer cell wall and its ability to quadruple in quantity every 20 hours, making it the fastest growing plant on earth! NASA believes it to be the ideal food for long term space travel and colonization. It is useful for removing heavy metals, pesticides, and other toxic carcinogens from the body. It contains less protein and beta-carotene than Spirulina with twice the nucleic acid and chlorophyll. It’s cleansing and rejuvenating properties are considered to fight aging, alzheimers, sciatica, palsy, seizures, multiple sclerosis, and general nervous system issues.  

Spirulina: a microscopic spiral shaped blue-green algae, native to shallow brackish lakes and also known as a cyanobacteria. Esteemed as a Superfood for centuries by people inhabiting the regions surrounding Mexico’s Lake Texcoco and Africa’s Lake Chad, Lake Nakura and Lake Rudolf. It is one of the most heavily researched, nutritious, well rounded foods on earth being one of the single-celled plants of the blue-green algae family. Spirulina provides more than 100 vitamins and minerals, is 60 percent digestible vegetable protein, with high concentrates of Beta Carotene, Antioxidants, B Vitamins, Iron and Chlorophyll. It's also a rare food source of GLA fatty acids.  

Wheat grass: a variety of grass similar to barley, oats and rye, it is grown in fields across America, but the wheatgrass referred to here is grown indoors in trays for approximately ten days and then pressed into fresh juice. The tray-grown grass is used primarily for therapeutic purposes. The sixty day old field grown grasses, available in dehydrated powder or tablets, are used primarily as nutritional supplements. Wheatgrass juice is made from sprouting wheat berries, and is very high in chlorophyll. The chlorophyll helps to cleanse the body, neutralize toxins, slow the aging process, and prevent cancer. Wheat grass juice is also effective when applied as an external poultice for burns, poison oak rash and wounds.  

Barley grass: Barley grass is another green grass that is high in chlorophyll. The young green leaves of barley have a magical ability to absorb nutrients from the soil. When barley leaves are 12-14 inches high, they contain all the vitamins, minerals, and proteins necessary for the human diet, plus chlorophyll. These necessities are easily assimilated throughout the digestive tract, giving your body instant access to vital nutrients. Green barley leaves contain a multitude of enzymes, which supply the spark that starts the essential chemical reactions our bodies need to live.  

For your present needs there are quality “green” powder drinks that are a combination of all the listed micro-plants, plus fruits, vegetables, sprouted grains and Probiotics. One to two tablespoons of this concentrated powder in water or a smoothie drink will provide you with the equivalent of five to six servings of vegetables.   