Nutrition as Nature Intended

Curried Rice Salad

noreply@blogger.com (Stacy) — Thu, 13 May 2010 01:59:00 +0000

The weather was beautiful today (perfect temperature for a salad), and I am on a grain salad kick so I decided to make a curried brown rice basmati salad with raisins and cashews. It is simple to make and so good for you. With the turmeric and curry, it is perfect brain food for those of us studying for finals. Studies show that turmeric can enhance memory and, by the same mechanisms, helps to prevent against dementia. Turmeric is also known to relieve carpel tunnel syndrome, joint inflammation and pain. It is used around the world as a treatment for fever, mild stomach upset, infection, arthritis, jaundice and other liver problems, to kill infectious microbes and to improve heart health.

INGREDIENTS

1 tablespoon, plus 1/4 cup olive oil
2 cups brown basmati rice, rinsed and well-drained
1 tablespoon curry powder
1/2 teaspoon turmeric
2 bay leaves
2-1/2 cups water or broth
1 teaspoon salt
1/2 cup currants or raisins, soaked for several minutes in hot water until softened slightly and drained
1 cup chopped celery
1 small red bell pepper, sliced or diced
1/2 cup soaked and dried cashews or almonds, lightly chopped
1/4 cup fresh lime juice

DIRECTIONS

Heat a large pot over medium-high heat. When hot, add 1 tablespoon of the olive oil and the rice. Quickly stir the rice until it is well-coated in the oil. Add the curry powder, turmeric, and bay leaves. Stir to mix the ingredients together completely. Add the water or broth and bring to a boil. When the rice reaches a boil, add the salt and lower the heat to a simmer. Simmer until done (about 15 minutes), transfer the rice to a large mixing bowl and set aside in the refrigerator to cool.

When the rice has cooled, mix in the currants or raisins, chopped celery, red bell pepper and nuts. Whisk the remaining 1/4 cup of olive oil with the lime juice and pour over the rice. Mix thoroughly and enjoy.

Greek Orzo Pasta Salad

noreply@blogger.com (Stacy) — Thu, 06 May 2010 19:40:00 +0000

A good friend of mine just found out that she is allergic to cow’s milk and I wanted to provide an easy and favorite recipe. This allergy is different than lactose intolerance, the inability to fully digest lactose (milk sugar) in dairy products, which is caused by a deficiency in lactase. Milk allergies are more serious and can be caused by an allergy to casein (the protein in cow’s milk) or whey. I am using feta, which is made with sheep’s milk and a little bit of goat's milk, (read the ingredients carefully, today it is common to find feta made commercially with pasteurized cow's milk). You should be able to find authentic feta made with sheep's and goat’s milk at the grocery store or a specialty food store. Most people find that they can tolerate goat's or sheep's milk products much better than cow’s milk. You can always substitute goat cheese in this recipe, but it won’t have the same briny tang and will be a sweeter dish.

INGREDIENTS

1 1/2 cups uncooked orzo pasta
1 tomato, seeded and chopped
1 cucumber, seeded and chopped
1 red onion, chopped
1 cup crumbled goat cheese feta
1/2 cup raw pine nuts
15 pitted kalamata olives
1/4 cup chopped fresh parsley
1 tablespoon lemon juice (or to taste)
2 tablespoons olive oil
1/2 teaspoon dried oregano
1/2 teaspoon pepper
1/2 teaspoon sea salt

DIRECTIONS

Place pine nuts in a dry skillet over medium-low heat. Shake the skillet frequently to ensure even browning—the pine nuts are small and full of rich oils and can burn quickly. When the nuts are fragrant and golden, take the pan off the heat. Transfer the pine nuts to a plate to cool.

Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.

In large bowl combine pasta, tomato, cucumber, onion, feta, olives, pine nuts, parsley, lemon juice, olive oil, oregano, salt and pepper. Toss and chill for 1 hour in refrigerator.

Homemade Bourbon Vanilla Extract

noreply@blogger.com (Stacy) — Thu, 29 Apr 2010 04:29:00 +0000

I recently returned from the most amazing vacation to Mexico. It was beautiful, incredibly relaxing and K proposed! Best week ever. While we were there, we picked up a bunch of little bottles of vanilla extract (careful not to buy any that contains tonka bean extract, which contains coumarin), as pure vanilla extract from Mexico is pretty amazing. Unfortunately, as we were about to board our plane, everyone’s bags were searched again and for some reason the extract was confiscated. We were in too much of a post-engagement stupor to fight it, and when I got home I decided to just make my own vanilla extract.

This isn’t so much a recipe as it is the combining of two ingredients—it’s so easy! I love to make my own because purchased vanilla extract can be full of chemicals (coal tar and anti-freeze!) and other additives. And the good stuff can be expensive. You can make this recipe with vodka instead of bourbon, but even though I am not from the south, I am more of a bourbon girl. It is so easy and inexpensive. I use vanilla beans leftover from recipes, like vanilla bean payesh, by simply rinsing them off and adding them to the bourbon. You can also use a new bean, like I did this time, in order to add the fragrant vanilla seeds. Whenever you get low, just top off the bottle with a little bourbon and add vanilla beans whenever you can.

Take a sharp knife and split in half two whole vanilla beans and scrape out the seeds. Put them in a sterile jar along with 1/2 cup of bourbon. Shake the jar and store sealed in a dark place (like your pantry). Every few days give it a good shake. After two weeks you will have a mild vanilla extract and the flavor will continue to get stronger the longer it sits. As I mentioned before, continue to add more vanilla beans and bourbon so that you have a never ending supply. Add it to your favorite recipes that call for vanilla extract.

Almond Shortbread Cookies

noreply@blogger.com (Stacy) — Wed, 31 Mar 2010 21:38:00 +0000

I received a very important question on my facebook page the other day:

Do you have any gluten free bakery recipes? Using real food? I am sick of all the gluten free desserts that are loaded up with other junk.

I completely agree! Cutting out or eliminating gluten can be an important, and sometimes lifesaving, step towards better health. However, many gluten free foods have incredibly long ingredient lists comprised of foreign items. In my quest for a gluten free cookie that was made with real whole food, I came up with this tasty tea cookie. Warning, you may just want to eat the dough, and I won't fault you for that. However, if you end up baking these you will be surprised by their lovely flavor. These can be made as indicated below, or rolled out and cut into fun shapes with cookie cutters. It would also make a great whole food pie crust.

One of the ingredients that makes this cookie so yummy and satisfying is ghee. Ghee is a form of clarified butter that is essential in most Indian cooking. It is not hard to make but lately more and more stores are selling it. Ghee has a high smoking point (which means it can withstand higher heat without oxidizing), is a natural preservative and has great buttery flavor. It is lactose free so it is safe for those with lactose intolerance. Ghee is believed to stimulate the secretion of stomach acids to help with digestion and is rich with antioxidants. It aids in the absorption of vitamins and minerals, strengthens the immune system and has anti-viral properties.

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INGREDIENTS

1 cup almonds (soaked and dried or roasted)
1/8 teaspoon baking soda
1/8 teaspoon sea salt
1 teaspoon cinnamon
1/4 cup ghee
3 tablespoons maple syrup
splash of pure vanilla extract

DIRECTIONS

Blend almonds in a mixer until they become the consistency of sand. Add baking soda and cinnamon and blend. Melt ghee and maple syrup together and add to the mix. Add your splash of vanilla extract. Blend

This is what it looks like at first.

And here, after continued blending, it is starting to come together as a loose dough.

Place dough in the center of a large piece of parchment paper and form into a log (I usually form a narrow log because I like them bite size). Make the log the size that you want your cookies to be.

Roll up the log tightly in the parchment paper and place in the freezer for an hour.

Preheat oven to 350°. Remove dough from the freezer and cut into slices.

Bake for about 7 minutes, maybe longer depending on your oven. Let them cool until they are crispy. Enjoy!

Note: You can use almond flour, or skinless almonds, to create a lighter dough. You can also add chopped pecans or hazelnuts to the dough to change the flavor. Cinnamon can be substituted with your favorite spice.

Also, this recipe is essentially enough to satisfy the snacking needs of two people. If you need more, double or triple the recipe.

The Perfect Hard Boiled Egg and Egg Salad

noreply@blogger.com (Stacy) — Thu, 25 Mar 2010 22:29:00 +0000

The perfect hard boiled egg. So easy in theory, yet it can easily (and so often does) end up undercooked, or overcooked with that unappetizing green ring around it. The beauty of a perfectly cooked egg gets my stomach rumbling, so let’s begin!

Place the eggs*, organic please, in a pot with cold water. Make sure that there is enough water in the pot to cover the eggs. Bring to a gentle boil. Then, remove the pot from the heat and cover with a tight fitting lid. Prepare a bowl of ice water. Let the eggs sit for 8-12 minutes. 8 minutes leads to a more moist yolk that is a deeper orange color. 12 minutes, as shown in the pictures, leads to a pale yellow yolk. Both are perfect, it is just a matter of preference. After the time is up, place the eggs in the ice water for about 5 minutes. Done!

Perfect Egg Salad

Eggs are incredibly nutritious and a very inexpensive way to make a hearty and satisfying meal. Unless you are allergic to eggs, or vegan, eggs are awesome and your friend. One large egg contains about 6.5 grams of protein, as well as vitamin D, selenium, iodine, vitamin B2, phosphorus, vitamin B5 and vitamin B12. Eggs contain a nutrient called choline which helps to enhance brain function and reduce inflammation. Contrary to past belief, studies are currently showing that eating eggs helps to reduce weight, improve cholesterol profiles and increase cardiovascular health. It is important to underscore the vitamin D found in the yolk, as the majority of individuals do not obtain adequate amounts of vitamin D from the sun. Vitamin D enhances the immune system and promotes calcium absorption, resulting in stronger bones, a calmer nervous system and overall enhanced wellness.

The addition of pickles, when properly made, adds a probiotic boost to this salad that assists with numerous health issues. Please read the post on pickles for more information. If you use purchased pickles, try a brand like Bubbies that is found in the refrigerator aisle. If you want this to be a complete real food meal, check out this post for instructions on how to make your own mayonnaise.

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INGREDIENTS

6 large organic eggs, cracked and peeled
1-2 tablespoons mayonnaise
1 teaspoon mustard, or to taste
2 tablespoons chopped pickles or pickle relish
a squeeze of lemon juice
¼ cup chopped scallions, or to taste
sea salt and pepper to taste

DIRECTIONS

Mash all ingredients together with a fork or potato masher to desired consistency.

*This is not a recipe for your freshest eggs, as they are harder to peel after boiling.

Strawberry Balsamic Sorbet

noreply@blogger.com (Stacy) — Thu, 18 Mar 2010 22:27:00 +0000

After my post on Five Spice Banana Cream, I received many emails asking for more satisfying and nourishing desserts, that are quick and easy to make. I love making sorbet with frozen fruit; it is so tasty and easy. The weather has started to been getting warm up here in the Bay Area, which reminded me how nice it is to have a frozen treat on a hot day. Sorbet can be made with a variety of flavor combinations, but my all time favorite is Strawberry Balsamic Sorbet. You already know that I love Strawberry Balsamic Jam and here is a great way to save those summer strawberries that don’t make it into jam—freeze them! Best of all about this recipe, it is only three ingredients!

Make sure to use good quality, pure Balsamic vinegar (read the label!), as most commercial Balsamic is made with red wine vinegar or concentrated grape juice mixed with strong vinegar, and then laced with caramel and sugar--not what nature intended! Balsamic vinegar has anti-bacterial and anti-viral properties and contains the powerful antioxidant polyphenols. Polyphenols fights free radicals, boosts the immune system and protects the body against heart disease. Balsamic vinegar also contains a metabolism-boosting enzyme called pepsin and is chock full of minerals. Taste-wise, it really boosts the fabulous strawberry flavor making this an incredibly satisfying sorbet. I use maple syrup in this sorbet as a sweetener, due to its numerous health benefits and its ability to blend smoothly.

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INGREDIENTS

3 cups loosely packed whole organic frozen strawberries
¼ cup Balsamic vinegar
¼ cup maple syrup (grade B if possible)

DIRECTIONS

Let strawberries sit for 10-15 minutes, so that they are still cold but not hard. Blend with vinegar and maple syrup until smooth. Put back in the freezer for a few hours and then scoop out and enjoy! It can’t get any easier than that! :)

Almost Sopa de Ajo

noreply@blogger.com (Stacy) — Fri, 12 Mar 2010 03:54:00 +0000

Sopa de ajo is a wonderful soup, originally made with just garlic, bread and water. It has been adapted over time to include a rich broth, egg, spices and occasionally ham. I love making this soup when everyone around me seems to have the sniffles. It also cures a sore throat fast! My version does not include croutons or ham, so it is not very traditional. Instead, I use roasted asparagus because I think they go so well will eggs and add some extra vitamins, namely vitamin K, folate, vitamin C and vitamin A. There are so many germ fighters in this soup--broth, egg, garlic, cayenne and chives. This recipe makes four healing bowls of soup.

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INGREDIENTS

5 cups chicken broth or vegetable broth
1 tablespoon olive oil
1 tablespoon minced garlic
1 teaspoon paprika
1/8 teaspoon cayenne pepper
1/4 teaspoon ground cumin

1 bunch asparagus, cleaned, trimmed and cut on a diagonal into small pieces
1 tablespoon olive oil
4 large organic eggs
1 teaspoon chopped fresh chives
sea salt and pepper to taste

DIRECTIONS

Preheat oven to 450°F. Place asparagus on a baking dish and toss to coat with olive oil. Sprinkle with salt and pepper. Roast until asparagus is tender, about 8-10 minutes. (Can be prepared ahead; let stand at room temperature.)

To prepare soup, heat remaining 1 tablespoon olive oil in a large saucepan over medium heat. Add minced garlic; sauté 1 minute, ensuring the garlic does not burn. Add the paprika, cayenne and cumin and sauté for 30 seconds. Stir in broth and bring to a boil. Sprinkle in some sea salt and fresh ground pepper. Cover, reduce heat and simmer 20 minutes.

Ensure your oven is still at 450°. Break 1 egg into each of 4 ovenproof bowls. Divide the broth mixture evenly among bowls. Place bowls on a baking sheet and bake for 15 minutes or until the eggs are set. Remove from oven and top each serving with roasted asparagus and chopped chives. Sprinkle with extra salt and pepper to taste.

Lamb Meatballs with Roasted Grapes and a Yogurt Dill Sauce

noreply@blogger.com (Stacy) — Wed, 03 Mar 2010 22:15:00 +0000

Often I eat a yummy dish at a restaurant and then I rush home because I am so excited to try to recreate it. Well, recreate it with way less salt. One dish that I did that with, and I am excited to share with you, is skewered lamb meatballs with grapes and a yogurt /dill dipping sauce (similar to Greek Tzatziki). I think that the savory lamb, with the roasted grapes and cool dip work really well together. You have already read that I love lamb and anything with yogurt. I especially love the use of roasted grapes in this recipe. They are savory and sweet and loaded with nutrients.

Many of grape's health benefits come from a category of phytonutrients. These compounds appear to decrease the risk of heart disease, by lowering LDL cholesterol and strengthening the heart muscle. They are also beneficial for those with hypertension. Grapes prevent lung cancer, are anti-microbial and lower the risk of Alzheimer's Disease. Grapes are a great source of manganese, vitamin B6, thiamin, potassium and vitamin C.

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INGREDIENTS

1 cup of thick Greek yogurt
3 cloves of garlic, minced
1 teaspoon of olive oil
2 teaspoons of lemon juice
1 tablespoon of finely chopped fresh dill

bamboo skewers
1 lb ground lamb
1/2 onion, minced
1 clove garlic, minced
3 tablespoons parsley, minced
1 teaspoon salt

bunch of red grapes
sea salt and black pepper to taste

DIRECTIONS

Soak skewers in cold water so that they will not burn. Mix the first five ingredients together to make the dip and put aside to let the flavors meld.

Work the remaining ingredients together (minus the grapes) thoroughly with your hands. Cover with plastic wrap and leave in the refrigerator for 30 min. Preheat the oven to 375F.

Once the 30 minutes is up, remove the meatball mixture form the refrigerator and roll into little meatballs. Remove the skewers from the water and skewer a meatball and then grape, alternating.

Once they are skewered, place on a rack in the oven and bake for 7-10 minutes (this depends on the size of the meatball). Then rotate with tongs, and bake for another 7-10 minutes.

Remove from the oven. Sprinkle with sea salt and pepper. Serve skewers with dipping sauce, either plated (as shown) or with the dip in a bowl on the side.

Polenta Pizza with Pesto, Gorgonzola, Pear and Chives

noreply@blogger.com (Stacy) — Wed, 10 Feb 2010 05:42:00 +0000

I have always loved pizza, and now that I am mostly gluten free, I really miss it. As my taste buds have changed, I don’t miss the crust as much, but appreciate it for being a great vehicle for cheese, sauce and veggies! I tried experimenting with different bases and my favorite turned out to be polenta. It is definitely a "fork and knife" pizza, as it does not become rigid enough to pick up and eat. The creaminess of the polenta, along with my favorite toppings, work out to be pretty fantastic together.

I always use pesto as the sauce for my pizza instead of tomato. You can find my recipe for pesto here. I make it in the summer with basil from the garden and freeze it for later use. (Store-bought pesto can be used for this as well). And I do love the pear and Gorgonzola combo! I think anyone will enjoy these flavors, and those with Celiac Disease and/or gluten or wheat sensitivities will especially appreciate this recipe.

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INGREDIENTS

1 cup polenta
2¼ cups water, chicken stock or vegetable stock
1/4 cup grated Parmesan
1/3 cup pesto (or to taste)
1 pear, sliced or diced (or to taste)
1/3 cup crumbled Gorgonzola (or to taste)
tablespoon chopped chives (or to taste)
extra virgin olive oil for drizzling
sea salt and black pepper (about ½ teaspoon each)

DIRECTIONS

I use a well-seasoned cast iron pan for this recipe, but if you are using a baking dish, make sure it is oiled.

Heat oven to 400° F. Make the pesto.

In a saucepan, bring 2¼ cups water or stock to a boil. Slowly add the polenta, whisking constantly. Reduce heat to low and cook, stirring, until the polenta starts to pull away from the side of the pan. This should take 4-5 minutes. Then, stir in the Parmesan cheese, salt and pepper.

When the polenta is done, scoop it into your prepared dish and smooth it over the bottom and up the sides. Place in the oven and bake for 10 minutes.

Remove carefully and spread the top with the pesto. Spread pears and crumbled Gorgonzola on top of the pesto layer. Bake until the polenta is crisp around the edges, 15 to 20 minutes.

Drizzle with olive oil and sprinkle with chives and more freshly ground pepper.

I had leftover polenta so I made mini pizzas. I think these would be great for a dinner party as an appetizer!

Five Spice Banana Cream

noreply@blogger.com (Stacy) — Wed, 03 Feb 2010 05:31:00 +0000

A few weeks ago, I received the following email from Dana G:

"Stacy, please help. I have just found that I am allergic to gluten, nuts, eggs, chocolate, corn, avocado and dairy. I feel like I can't eat anything and I miss dessert! Can you give me a quick and easy recipe for a treat?"

I was happy to help, although I couldn't use my favorite dessert, a chocolate mousse that is made the raw/vegan way with avocados. A great contender though, is K's favorite healthy dessert, which we call Five Spice Banana Cream. It was hard to come up with a name for it--it is a cross between soft ice cream and pudding. This dessert is delicious, nutritious and ridiculously simple to make. The Chinese Five Spice I use is a powdered mixture of cinnamon, star anise, ginger, fennel and cloves. It is delicious and the nutritional benefits are too numerous to count, but I will say this combination is great for digestion and blood sugar management. If you don't have Chinese Five Spice Powder on hand, you can substitute cinnamon, nutmeg or any of your favorite spices.

Bananas are one of the best sources of potassium, an essential mineral that helps maintain normal blood pressure and heart function. Just one banana a day may help to prevent high blood pressure and protect against heart disease.The potassium also improves your body's ability to absorb calcium, making bananas great for your bones. Bananas have also been known to prevent and heal stomach ulcers. Although bananas are mostly protected by their peel, I encourage you to buy organic bananas. This will benefit your health, and also the health of the farmer that allowed you to enjoy it.

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INGREDIENTS:

4 bananas sliced
1 teaspoon Chinese Five Spice Powder
optional: 2 tablespoons almond butter

DIRECTIONS:

Place banana slices on a plate and freeze for 2-3 hours. Place bananas in a food processor along with the spice powder. Blend. In the beginning, the bananas will look like finely diced banana flakes but eventually they will come together and look like ice cream. If your bananas do not come together, it just means they are too frozen. Let them sit in the food processor for five minutes and then try again. If you want to add almond butter (not Dana or anyone allergic to nuts!) you can at this point and it will give it a mousse like consistency. Continue to blend until it looks like ice cream and enjoy!

Simple Roasted Radishes

noreply@blogger.com (Stacy) — Tue, 26 Jan 2010 01:42:00 +0000

Over the weekend, I finally had the opportunity to pour through the Saveur 100. In case you are not a subscriber, every beginning of the year Saveur lets readers share their favorite ingredients, chefs, tools, tips, etc., and they somehow narrow it down to 100. It is so enjoyable to read! Some standouts for me this year was #2: Eggs From Your Own Chicken (my dream), #7: Clarified Butter/Ghee (the best way for carmely cooked perfection), #11: Tastespotting.com (!) and #95: Nourishing Traditions (my cooking bible). The story that stuck out for me the most though, was #25: Foods That Inspire. In this segment, Donna Long from Weston, Missouri tells the story about her husband Doug, who not being much of a foodie, has an epiphany in a cooking class that he didn't want to be at in the first place. The instructor has them roast radishes for their first assignment, and Doug, who has never liked radishes, is so pleasantly surprised by how much he likes them roasted, hasn't stopped cooking since. Roasting a radish inspired him to learn about spices, perfecting cooked fish and how to make the perfect omelet, and it inspired me to do a post on Saveur's simple roasted radishes.

Radishes are so different when cooked, losing all of their bite and becoming sweet vehicles for salt, pepper, olive oil and whatever herb you decide to cook them with. This recipe uses thyme, a spice I adore. The healthiest part of the radish is actually in the greens, so don't throw them away when making this recipe and use them in another dish! The bulbs have great nutrients as well. Radishes and their greens are an excellent source of vitamin C. They also are a very good source of potassium, folic acid and the trace mineral molybdenum. Radishes have been used for centuries for liver disorders, to improve digestion and to maintain a healthy gallbladder and liver.

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INGREDIENTS

3 bunches assorted radishes
3 tablespoons extra-virgin olive oil
6 sprigs fresh thyme
sea salt and fresh ground pepper to taste

DIRECTIONS

Heat oven to 425 F. Trim radish greens and wash the bulbs until clean. Pat dry with a paper towel. Toss radishes with the oil, thyme, salt and pepper in a large bowl. Pour into a shallow baking dish and cook for about 40 minutes. Turn them occasionally to ensure they don't burn. Enjoy the dish that inspired Doug Long to become a foodie. Do you have a dish that inspired you to become obsessed with food? I'd love to hear about it!

Golden Beet and Sweet Potato Soup....and a Side Table

noreply@blogger.com (Stacy) — Tue, 19 Jan 2010 05:46:00 +0000

This weekend I discovered my new favorite blog, Knock off Wood, where Ana gives instructions on how to make Pottery Barn, Crate and Barrel and other furniture knock offs. I love a good project so I was excited to get started right away! My first piece was a knock off pottery barn side table. It was really easy and inexpensive, thanks to Ana's great instructions, and I'm already looking forward to my next piece--a knock off pottery barn bed to match.

After I finished up with the table, I was hungry, and since it was cold and raining, I was really craving a good soup. I decided to make a golden beet and sweet potato soup. It is a great warming soup, that is naturally quite sweet. And it has cinnamon in it, which as some of you know by now, I am obsessed with. You don't need to include the apple juice, you can always use water instead, but I feel that it brings out the sweet earthy flavors of the beets and sweet potatoes. This soup is thickened and flavored with coconut milk, which I realize that I have cooked with quite often and not really discussed.

Coconut milk contains calcium, potassium, chloride, vitamin A and vitamin E. Due to the lauric acid present, coconut milk boosts the immune system and fights off bacteria and germs. This is due to it's anti-bacterial, anti-microbial, anti-fungal and anti-viral properties. Lauric acid also helps to keep the arteries and heart clean and healthy, which makes it beneficial in the prevention of heart disease. Coconut milk has hydrating, moisturizing and repairing properties, which makes it great for hair, skin and nails, whether applied externally or enjoyed while eaten.

I would, of course, be remiss, if I did not mention the nutritional benefits of beets. Beets are an excellent source of folate (a B vitamin) and a very good source of manganese and potassium, dietary fiber, vitamin C, magnesium, iron, copper and phosphorus. Beets reduce inflammation, are an excellent blood tonic, have cancer preventing properties and are great for those who are at risk for heart disease. So make this soup and eat up!

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INGREDIENTS

6 yellow beets, peeled and diced
1 sweet potato, peeled and diced
2 tablespoons olive oil
1/2 cup coconut milk
1/2 cup pure apple juice
1/2 teaspoon cinnamon
1/4 teaspoon turmeric
1/4 teaspoon nutmeg
sea salt

DIRECTIONS

Heat the olive oil over medium heat in a large saucepan, then add beets and sweet potatoes. Saute, partially covered, stirring occasionally for 10 minutes. Add apple juice and continue to saute, about 10 more minutes, until vegetables are tender and caramelized.

Add the spices and cook for a minute. Then add the coconut milk, salt (about 1 teaspoon) and enough water to cover the vegetables (about 4 cups). Simmer for 5 minutes, then puree well in the blender or with an immersion blender. Sprinkle with cinnamon and serve!

Now, if only I had thought to take a picture of the bowl of soup on the table...

Vanilla Bean and Gurer Payesh (Rice Pudding)

noreply@blogger.com (Stacy) — Tue, 12 Jan 2010 17:16:00 +0000

Over New Years, K and I went to Seattle to stay with his family. His mom (who makes unbelievable mouth watering Bengali dishes) gave me short grain rice and gur from India to make payesh. She said to make it for a special occasion. I decided to make it for my day off, and I called and got her approval—that was indeed a special occasion! :) The recipe she gave me was very, "a little bit of this, a handful of that", just the way she cooks. I tried my best to follow her recipe exactly (we even have the same size hands) but I didn't use half and half and I added vanilla bean. I love vanilla beans and I can't imagine a creamy dessert without them.

What I love about this dish is the addition of gur mentioned above. I was so lucky that she gave me a huge mold of gur to use. Gur is a natural sweetener that contains high levels of iron, potassium and magnesium. It is made from the sap of palm trees and is boiled down for hours. The concentrated liquid is pored into molds to dry. To use, you take a knife, tap it with a hammer, and you get pieces of gur to sweeten your dishes. Gur stores very well, about 3-4 months in the refrigerator, and can also be used to sweeten curry sauces, chutneys and to prepare other sweets. I hope you enjoy it as much as K and I enjoyed my first attempt at payesh!

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INGREDIENTS

4 cups whole organic milk
1/3 cup short grain rice
1/3 cup gur (or other sweetener such as rapadura, sucanat, etc.)
2 cardamom pods
2 bay leaves
1 vanilla bean pod
optional shelled and chopped pistachios

DIRECTIONS

Wash the rice and set aside. Slice open the vanilla bean and scrape out the seeds. Combine the milk, vanilla seeds, vanilla pod, cardamom and bay leaves in a heavy bottom saucepan. Heat over medium heat, stirring all the time, until milk has reduced and thickened, about 10 minutes. Add the washed rice to the pot. Cook the rice, about 25 minutes, and keep stirring. Don't stop stirring or the milk will burn! Once the payesh has thickened, remove the vanilla, cardamom and bay leaves. Stir in the gur and cook about 5 minutes more, until fully incorporated. Cool slightly and serve while still warm. Alternatively, cover and place in the fridge for a few hours for a thicker, chilled payesh. Top with optional pistachios.

Tomato Jam

noreply@blogger.com (Stacy) — Wed, 23 Dec 2009 01:48:00 +0000

I first had tomato jam at FIVE restaurant in Berkeley this summer. It was served in a dollop on top of goat cheese orzo “mac and cheese” with morel mushrooms. It added a sweet flavor that balanced perfectly with the cheese. Because I was inspired during the summer, I was able to make the jam with great seasonal tomatoes from my parents' garden. The second time I had tomato jam was recently at Umbuntu in Napa. It was served as a jelly doughnut along with burrata cheese. Again, it was so delicious I had to make it again. Unfortunately, tomatoes are no longer in season so I used canned tomatoes this time.

Tomatoes contain large amounts of vitamin C and provide good amounts of vitamin A, potassium and iron. They are well known for containing lycopene, a compound which acts as an antioxidant. Studies have shown that lycopene reduces the risk of developing most cancers, such as prostate, stomach, lung, breast and endometrial cancer. Lycopene is also great for healthy eyes and improving cardiovascular health. Please note that tomatoes are a member of the nightshade family (which includes potatoes and peppers) and may cause aches and pains in some people.

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INGREDIENTS

1 lb tomatoes, roughly cut
1/3 cup maple syrup
1 tablespoon fresh thyme, finely minced
1 cinnamon stick
2 teaspoons Balsamic Vinegar
5 teaspoons fresh lemon juice
1/2 teaspoon sea salt
1/4 teaspoon freshly cracked black pepper

DIRECTIONS

Combine all ingredients in a saucepan and simmer over medium-low heat. Keep at a simmer for about an hour, occasionally stirring gently, until the mixture thickens to a jam-like consistency. Put tomato jam into sterilized jars (you can find instructions for sterilizing jars at this post). This jam will store in the fridge for a couple weeks.

Here I had the jam on gluten-free sandwich bread from Mariposa Bakery and topped it with Tickler cheddar. Let me know how you think you will enjoy it!

Farro Minestrone Soup

noreply@blogger.com (Stacy) — Tue, 08 Dec 2009 20:49:00 +0000

After a few weeks without internet (or a kitchen), I am so happy to post another favorite recipe. I just moved and am beyond excited! And sweetening the whole experience is my beautiful new kitchen! The first recipe I made when I moved in was Farro Minestrone Soup. After moving, we needed something comforting and nourishing to feed our aching selves. I have always loved to make minestrone. I replaced the pasta with farro a few years ago, once I heard that it was low in gluten and good for those with wheat sensitivities (please substitute the farro in this recipe with another grain if you have Celiac Disease).

While researching farro, I found that it is the original grain from which all others derive! Wow. It has fed the Mediterranean and Near Eastern populations for thousands of years. Farro should be soaked to optimize digestion and it lends a wonderful chewy, firm texture to this soup. Farro has its outer bran and germ layers intact, which are full of nutrients such as folate, vitamin E, potassium and fiber. I add a parmesan rind to this soup during cooking. It thickens it in a lovely way and imparts a rich, nutty texture. I keep leftover parmesan rinds in the freezer and simply pop them in soup when needed.

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INGREDIENTS

3 tablespoons extra virgin olive oil
1 large onion, chopped
2 celery stalks, trimmed and chopped
2 carrots, peeled and chopped
1 tablespoon garlic, minced
1 cup farro
1 cup cooked white beans
2 cups chopped tomatoes
6 cups chicken stock, vegetable stock or water
parmesan cheese rind
1/2 cup chopped fresh parsley
1 bay leaf
3 thyme sprigs
freshly grated parmesan cheese
sea salt and black pepper to taste

DIRECTIONS

Soak farro in water for two hours. Drain farro and rinse.

Heat oil in a large stockpot over medium heat. Add the onion, celery, carrots and some salt and pepper. Cook until the onion is softened, 5 to 10 minutes. Add garlic, and cook until fragrant.

Add farro, tomatoes, bay leaf, thyme sprigs, parmesan rind and stock/water and stir to combine. Bring to a boil, then adjust heat to a steady simmer. Cook for about an hour , stirring periodically. If the soup is too thick from the farro absorbing the liquid, add more stock or a little water. Add white beans and cook 15 minutes more. Stir in parsley and then cook another 5 minutes. Remove bay leaf and thyme and add sea salt and pepper to taste. Serve warm with lots of parmesan, a sprinkle of parsley and a drizzle of good quality olive oil.

I think this soup is much better the next day as the flavors continue to meld overnight. However, when storing the soup the farro will continue to absorb the liquid it's in. Be prepared to add some water or stock to thin it out when re-heating. Enjoy!

Orzo with Asparagus, Mascarpone and Chives

noreply@blogger.com (Stacy) — Mon, 23 Nov 2009 06:16:00 +0000

The other day I asked K to pick up a bunch of asparagus. Now, I meant one bundle of asparagus. He thought I meant a lot of asparagus so he brought home three bundles. Reminds me of the time I asked him to bring home zucchini and he bought a cucumber. Cutie :). So, having a lot of asparagus on hand, I decided to make my favorite dish that celebrates roasted asparagus. I love the fabulous flavor that develops from roasting asparagus, as opposed to steaming or sautéing it. Although, in my opinion you can’t really go wrong with asparagus unless you overcook it—that is just wrong.

Asparagus is one of my favorite vegetables. They are sweet and tender and work with so many different flavor profiles. They are an excellent source of vitamin K, folate, vitamin C and vitamin A. Asparagus is great for heart health, nourishes our digestive tract and it’s high folate content is essential for expecting mothers. Asparagus also contains fiber, many B vitamins and is an excellent anti-inflammatory.

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INGREDIENTS

2 pounds asparagus, trimmed and cut on a diagonal into small pieces (about 6 cups)
3 tablespoons extra-virgin olive oil
1 pound orzo*
1 8-ounce container mascarpone cheese
1 cup freshly grated Parmesan cheese
1/3 cup almonds, toasted and coarsely chopped
4 tablespoons chopped fresh chives
sea salt and pepper to taste

DIRECTIONS

Preheat oven to 450°F. Place asparagus on a baking dish and toss to coat with olive oil. Sprinkle with salt and pepper. Roast until asparagus is tender, about 10 minutes. (Can be prepared ahead; let stand at room temperature.)

Cook orzo in large pot of boiling salted water until al dente. Drain orzo, reserving 1 cup cooking water. Return orzo to the pot and stir in mascarpone, 2/3 grated Parmesan cheese, asparagus and 3 tablespoons chives. Toss over medium-low heat until pasta is coated with sauce and mixture is heated through, adding reserved cooking water by 1/4 cupfuls until the sauce is to your liking. (I usually use ¾ of cooking water total because the orzo soaks up the sauce. Although it looks moist in the beginning, it definitely needs the extra water to keep it from drying out.) This should take about 3 minutes.

Mound orzo in a large shallow serving bowl. Sprinkle with almonds and remaining chives and Parmesan
cheese.

* If you are not eating gluten, this recipe can easily be made with your favorite grain or gluten-free pasta. The best gluten-free pasta I have ever had is bionaturae.

Balsamic Pears with Honey Black Pepper Cream

noreply@blogger.com (Stacy) — Thu, 19 Nov 2009 06:15:00 +0000

Everyone who knows me knows that I love pepper…I put it on everything. People seem most surprised when I add fresh cracked pepper to fruit (sidenote—it is so good on cantaloupe). When I saw a recipe in Health magazine for balsamic poached pears, I knew I had to play around with it. The combination of sweet and savory in a low glycemic dessert was too good to pass up. I love the use of Bosc pears, which are available in most grocery stores year round.

Pears are a good source of vitamin C, folate and dietary fiber. This recipe leaves the skin of the pear on, which is important considering most of the vitamin C content is in the skin. Pears provide some potassium and iron, but most importantly pectin and cellulose. Pectin is a soluble fiber that helps control cholesterol levels and cellulose is an insoluble fiber that regulates digestion. There is no refined sugar in this recipe, only honey.

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INGREDIENTS:

2 Bosc Pears, cleaned well, sliced in half and cored
2 tablespoons balsamic vinegar
3 tablespoons honey
2 tablespoon unsalted butter, melted

8 Fl OZ (236 mL) heavy whipping cream, organic if possible
2 tablespoons honey
1/8 teaspoon freshly cracked black pepper (finely ground), plus more for finishing the dish

DIRECTIONS:

Preheat oven to 400 F. Whisk honey and balsamic vinegar together.

Pour melted butter into a baking pan. Arrange pears, on top of butter, cut side down. Roast for 20 minutes.

Pour balsamic mixture over the pears and roast for about 10 minutes more. You may choose to occasionally baste the pears with sauce during these 10 minutes.

Meanwhile, whip the heavy cream with the honey and the freshly cracked
black pepper.

Place each pear on a plate, cut side up. Whisk together the sauce that has now formed in the pan and spoon it over the pears. Top with the freshly whipped cream and sprinkle with extra pepper to your liking.

*****

Thank you Marillyn at Just Making Noise for the Best Blog Award! You should definitely check out her blog--she has wonderful nutritious recipes!

Lebanese Vegetable Soup

noreply@blogger.com (Stacy) — Sun, 15 Nov 2009 20:53:00 +0000

It is finally starting to feel like winter in California. In celebration of the season that embraces warm jackets, snuggling and hearty meals, I will be posting some of my favorite soups in the weeks to come. One of my favorites is Lebanese Vegetable Soup: hearty vegetables and chickpeas floating in a medium-spiced tomato broth. The best part about this soup for me is the chickpeas. They really round out the dish and add much needed protein.

Chickpeas, also called Garbanzo Beans, are a great source of cholesterol-lowering fiber. This makes them an important food for those with diabetes, insulin resistance or hypoglycemia. Chickpeas are an excellent source of the trace mineral, molybdenum, which is an excellent detoxifier. Like most legumes, chickpeas are excellent at lowering cholesterol, decreasing the risk of heart disease and providing energy. Chickpeas are also a great source of iron, phosphorus and manganese.

Topping off the completed soup with some yogurt ensures a complete protein in this meal and helps aid digestion.

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INGREDIENTS

2 tablespoons extra-virgin olive oil
1 medium onion, chopped
2 large carrots, chopped
1 stalk celery, chopped
4 cloves garlic, finely chopped
2 cups chickpeas
10 marinated artichoke hearts, sliced thinly
1 potato, peeled and cut into ½ inch chunks (try to make them as uniform as possible)
2 large tomatoes, chopped or 1 can crushed plum tomatoes (15 ounce, no salt added)
1 quart vegetable or chicken broth
1 teaspoon ground coriander seed
1/4 teaspoon cayenne pepper
1 bay leaf
sea salt and freshly ground pepper
optional: lemon wedges, yogurt, chopped parsley

DIRECTIONS

Heat olive oil over medium heat in a large soup pot and add chopped onions, carrots, celery and garlic. Cook for 8-10 minutes. Add coriander, bay leaf and cayenne and stir to coat vegetables. Add potatoes, tomatoes (and their liquid if you are using canned tomatoes), broth and 2 pinches of sea salt. Bring soup to a boil, cover, reduce heat to simmer and cook for 10 minutes.

Add chickpeas and cook soup until potatoes are tender, about 5 more minutes. Add artichoke pieces, and simmer for 3 minutes so the flavors can meld. Season with sea salt and pepper to taste and remove bay leaf before serving. Serve garnished with yogurt, chopped parsley and lemon.

Ras el Hanout Spiced Crackers

noreply@blogger.com (Stacy) — Mon, 09 Nov 2009 15:24:00 +0000

The spice jar I reach for most often in the kitchen is Ras el Hanout. It is a spice blend that literally means "top of the shop” or "head of the shop", because it is the best spice mixture a merchant has to offer. Ras el Hanout usually contains 25-30 ingredients; however some blends contain up to 100 ingredients! It originated in Morocco and is used throughout the Middle East and North Africa to flavor fish, pastillas, couscous, rice, lamb...pretty much anything. The baseline ingredients for Ras el Hanout are usually ginger, coriander, cinnamon, black pepper, turmeric, nutmeg, allspice and cloves. I order mine from Zamouri Spices, which contains (in addition to the baseline ingredients) grains of paradise, lavender, ajawan seeds, kalajeera, galangal, oris root, rose buds and much more.

A few friends have recently been diagnosed with Celiac Disease, so I have been trying out new gluten-free recipes. I recently went to one’s house and wanted to bring over a snack she could enjoy. I decided to make some crackers flavored with Ras el Hanout. Not only are these crackers gluten-free, but the presence of Ras el Hanout means they are loaded with nutritional benefits. With so many spices it is impossible to name all the beneficial properties, but many of these ingredients are great for lowering blood sugar, nourishing the digestive system and preventing inflammation. I also added some nutritional yeast for extra protein, B vitamins and flavor.

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INGREDIENTS

1/2 cup sifted gluten-free baking mix of your choice (and extra for dusting)
1/4 teaspoon Ras el Hanout (and extra for sprinkling)
2 tablespoons nutritional yeast
1/4 teaspoon baking powder
1/2 teaspoon olive oil
1/4 teaspoon sea salt (and extra for sprinkling)
2-4 tablespoons water

DIRECTIONS

Preheat oven to 350 F.

Mix all dry ingredients together well. Stir in the olive oil and then add water one tablespoon at a time. You will know that you have added enough water when a smooth dough forms.

Knead the dough until it is pliable and the ingredients are incorporated. Then, roll it into a ball, wrap in plastic and set aside to rest for 15 minutes. Dust your work area and rolling pin well with the flour.

After the dough has rested for 10 minutes, divide it in half, put half on the floured surface, and sprinkle with flour. Roll it out until it is as thin as possible (one time when I made these, I used a pasta roller to make an especially thin cracker). Cut the dough into squares, or use a ravioli press (as I did here) to make a decorative looking cracker. Prick each cracker in the middle with a fork and place on a lined baking sheet.

Bake for 15-20 minutes, watching carefully as these can easily over-bake! Remove from the oven and allow them to cool and become crispy. Sprinkle with optional sea salt and Ras el Hanout. After they have cooled, you can keep them in a sealed container. If they get soft, pop them in a toaster oven for a few minutes until they crisp up again. I served these with fresh cheese and sliced heirloom tomatoes. I think they would be great with a dip like hummus.

*****

Happy Birthday Mom!

Ginger Maple Pumpkin Butter

noreply@blogger.com (Stacy) — Thu, 05 Nov 2009 06:30:00 +0000

My mom asked me the other day to make her more jam for her breakfast. Unfortunately, the berries that work best for making jam are completely out of season. As we brainstormed different options, we came up with pumpkin butter! Traditionally, pumpkin butter is made with a lot of refined sugar...not the best way to start the day. After messing around with a bunch of ingredients, I came up with a pumpkin butter that is sweetened with honey and maple syrup and flavored with warming spices like cinnamon, cloves, nutmeg and ginger. I made ginger the star in this recipe, because I love pairing a sweet flavor with a strong, savory one and eating ginger is a fabulous way to start the day.

Pumpkins are high in alpha-carotene, lutein, beta-carotene, vitamin C, potassium, magnesium and zinc. They are a great source of fiber, which helps to curb the appetite. The phytonutrients found in pumpkin protect the eyes and skin from oxidative damage. Also, the phytosterols present reduce blood cholesterol, enhance the immune response and decrease the risk of some cancers.

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INGREDIENTS

1 15-oz can pure high-quality pumpkin
1/4 cup honey
3 tablespoons pure maple syrup (I prefer Grade B because it has a bolder flavor)
2 tablespoons apple juice
1 teaspoon ginger*
1/4 teaspoon cinnamon*
1/4 teaspoon nutmeg
1/8 teaspoon ground cloves
pinch of sea salt

DIRECTIONS

Combine the pumpkin, maple syrup, apple juice and ginger in a saucepan over medium heat. Stirring constantly, cook for about 15-20 minutes, or until thickened. Stir in the spices and salt, and cook for an additional 5 minutes.

Remove the pan from heat, and transfer your pumpkin butter to a small bowl or jar. Let it cool completely before covering and refrigerating.

*If you want your pumpkin butter more on the sweet side, use 1 teaspoon cinnamon and 1/4 teaspoon ginger.

Sunday Night Chicken

noreply@blogger.com (Stacy) — Mon, 02 Nov 2009 06:01:00 +0000

Sunday nights are usually not a popular night. The realization that the weekend went by way too quickly is upon us, and most of us have to get ready for school or work the next day. K and I like to have a nice Sunday night dinner, a mini-Thanksgiving if you will, to ease comfortably into the week. Our favorite Sunday night comfort meal is roast chicken. Now, I have searched all over for the best recipe. I have tweaked other recipes and tried my best, but nothing compares to Ina Garten’s Lemon Chicken that is in her book Barefoot in Paris.

Before I even go into the health benefits, please consider buying grass-fed, pastured, organic chickens which are grown the old-fashioned way. There are plenty of family farms who care about their animals and provide them with healthy diets and lifestyles. Their meat is much healthier and tastier than industrial chicken and the nutritional information I will be providing really only applies to a chicken raised in this manner.

Chicken is high in protein, tryptophan (that is where the comfort comes in), selenium, B3, B6 and phosphorus. B3, or niacin, is important in protecting against cancer, age-related cognitive decline and blood sugar regulation. B6 is important for energy and cardiovascular health. It also works hand-in-hand with B3 to regulate metabolism, and supports a variety of metabolic reactions. Selenium is an essential component of thyroid hormone metabolism, antioxidant defense systems and immune function. And chicken, like all protein-dense foods, are important for the regulation of mood and stress management (including depression, anxiety and sleep). And for those of you who may be horrified at the idea of putting butter on chicken skin, you can always take it off after you cook it. Although we often hear how dangerous it is to eat fat and cholesterol, it is truly important to get good quality cholesterol and saturated fat in your diet.

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INGREDIENTS

1 (4 to 5-pound) roasting chicken
1 large yellow onion, chopped
extra-virgin olive oil
sea salt and freshly ground black pepper
2 lemons, quartered
2 tablespoons melted unsalted butter

DIRECTIONS
Preheat the oven to 425 degrees F. Take the giblets out of the chicken and wash it inside and out. Remove any excess fat and leftover pinfeathers. Pat dry.

Toss the onion with olive oil in a small roasting pan. Ensure the onions are tossed well or they will burn a bit. Place the chicken on top and sprinkle the inside of the cavity with salt and pepper. Place the quartered lemons inside the chicken. Brush the outside of the chicken with the melted butter and sprinkle with salt and pepper. You are supposed to then tie the legs together with kitchen string, but I usually skip that part. Tuck the wing tips under the body of the chicken so they don’t burn.

Roast for 1 1/4 to 1 1/2 hours, or until the juices run clear when you cut between the leg and the thigh. Cover with foil and allow to sit at room temperature for 15 minutes. Ina serves this over croutons (which is amazing), but since I don’t eat much gluten these days, I serve it with brown rice, vegetables, the cooked onions and topped with the pan juices. It is so delicious! The top gets nice and brown from the butter, and the breast meat stays juicy and tender due to the moisture from the onions. You don’t even have to watch it and rotate it, so it is very easy to make!

*****

I would like to thank Janet at Meatless Mama for the Honest Scrap Award and Simply Life for the Let's be Friends Award. I am inspired by both of you!

Quinoa with Pesto and Fresh Cheese

noreply@blogger.com (Stacy) — Thu, 29 Oct 2009 04:33:00 +0000

I was amazed at the amount of emails and comments I recieved after my post on forbidden rice. People really want recipies on more interesting and flavorful ways to prepare grains! Quinoa with Basil Pesto and Fresh Cheese is an incredibly flavorful and healthy side dish. You can also add vegetables or protein to create a wonderful main course. I love how the cheese gives the quinoa some creaminess and the rich pesto imparts tons of flavor. Although considered a grain, quinoa is actually a relative of leafy green vegetables, such as spinach and Swiss chard. It is a protein-rich seed that becomes fluffy and nutty when cooked.

Quinoa (pronounced "KEEN-wah") is a complete protein, meaning that it includes all nine essential amino acids. This is a fabulous food that should be a staple for vegans, vegetarians and those with Celiac Disease* or gluten sensitivities. It is a very good source of manganese, magnesium, iron, copper and phosphorus. It is especially high in the amino acid lysine, which is essential for tissue growth and repair. Quinoa is incredibly beneficial to those with migraine headaches, diabetes and atherosclerosis (heart disease).

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INGREDIENTS

1 cup quinoa
2 cups water or chicken/vegetable broth
1/2 cup basil pesto (see Beet, Pesto and Goat Cheese Crostini for recipe)
1/2 cup homemade cheese, farmers cheese from the store, cream cheese or your favorite cheese
top with optional diced basil, tomato or walnuts

DIRECTIONS

Prepare the pesto and the cheese. When I made the dish this time, I substituted walnuts for the pine nuts in the pesto, and it created a really nice texture when combined with the quinoa.
Thoroughly wash the quinoa seeds in cold water by gently rubbing the seeds together with your hands. Rinse and repeat twice.

Add the rinsed qunioa and water/broth to a saucepan. Once it begins to boil, reduce the heat to a simmer and cover. Cooking time takes 15-20 minutes. When the quinoa is complete, you will notice that the grains have become fluffy and lighter and the white germ has partially detached itself. Fluff the quinoa and gently fold in the pesto and the cheese. Season to taste with sea salt and pepper and sprinkle on optional toppings.

*Most people with Celiac Disease are able to eat quinoa, but if you have Celiac's and have never eaten quinoa, I recommend trying a little bit to see how your system responds.

Flu-fighting Chicken Soup

noreply@blogger.com (Stacy) — Thu, 22 Oct 2009 05:13:00 +0000

Flu season is upon us. Many of my friends have already been sick and we are just at the beginning. Since people around us probably don’t want us to munch on raw garlic all day to ward off viruses, we need to eat nutrient-rich foods that have strong immune-boosting powers. Chicken soup has long been touted as one of the best foods for a cold or flu. The main reason is that it nourishes and repairs a mucous lining of our gut that is directly connected to our immune system.

The following are my favorite immune system boosters. These foods are packed full of nutrients and are warm and comforting. I have included ginger, garlic, red pepper flakes, lemon, coconut milk and shitake mushrooms. Shitake mushrooms have an active compound called lentinan. Lentinans have a ton of healing benefits and are fabulous at kick-starting the immune system and strengthening its ability to fight infection and disease. Studies have shown lentinans to be even more effective than prescription drugs in fighting cold and flu viruses. Shitakes contain selenium, iron, protein, dietary fiber and vitamin C.

First, I am going to show you how to make your own stock. You may decide to skip this step for the coconut chicken soup recipe that follows, but I highly recommend that you make your own broth. Store bought broths simply cannot stand up to the nutrients in home-made stock. For this recipe, you can use a store-bought chicken, however using leftover chicken (including bones) from an earlier chicken dinner works just as well.

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Step 1: Chicken Stock

INGREDIENTS

1 whole free-range or organic chicken (cut into pieces) or chicken bones as mentioned above
4 quarts water
2 tablespoons vinegar
1 large onion, chopped
5 garlic cloves, mashed
1 cup shitake mushroom stems (the tops will be used for the soup below)
optional dried sea vegetables (such as kombu)

DIRECTIONS

Place all items in a pot. Bring to a boil and skim off any foam that rises to the top. Turn the heat down to simmer and cook, covered, for 6-24 hours. The longer it cooks, the healthier and tastier it is. Strain the stock and store in a large jar in the fridge. Fat may rise to the top and you can just scoop that off. It is great to take some stock and freeze it in ice cube trays and then remove the stock “ice cubes” and store them in the freezer. Then you will have nutritious stock on hand for making soups, cooking grains, etc.

Step 2: Coconut Chicken Soup

INGREDIENTS

1 quart chicken stock
1 ½ cups coconut milk
¼ teaspoon red pepper flakes
1 teaspoon grated ginger
1 lemon, juiced
1 tablespoon chopped cilantro
1 cup sliced shitake mushrooms
sea salt to taste

DIRECTIONS

Bring the stock to a boil and add the coconut milk, red pepper, ginger and lemon. Let simmer for 10 minutes.

Add shitake mushrooms and sea salt to taste. Cook 5 minutes longer. Eat, enjoy and be well!

*Please note that this is a mild healing soup and not a robust "dinner party" soup.

Grilled Halibut with Chimichurri Sauce

noreply@blogger.com (Stacy) — Thu, 15 Oct 2009 14:59:00 +0000

I received a lot of emails about the Chimichurri Sauce from my lamb chop post, so I decided to do a post focusing on this delicious condiment from Argentina. According to my friend who is Argentinean, this sauce is a perfect expression of traditional cuisine, where a protein is simply salted, cooked and seasoned with herbs. Chimichurri can be used as a sauce for a variety of foods and also makes a great marinade. Also, with the garlic, parsley and lemon juice, this sauce is perfect for the upcoming flu season.

Chimichurri Sauce is traditionally prepared with steak (especially skirt steak), however it can be used to season just about anything. And don’t be deterred if you are a vegetarian---this sauce is great over grilled vegetables or tossed with grains or pasta. For this meal, I decided to pair it with my favorite fish, halibut. Halibut is a sweet white fish that is firm and easy to cook. It is nutrient-dense, providing high levels of protein, selenium, magnesium, phosphorus, potassium and B vitamins. Halibut, like other cold water fish, is known for its beneficial Omega-3 essential fatty acids. Omega-6 fatty acids are plentiful in the American diet and it is important to eat enough Omega-3’s to keep a proper balance between the two. A lack of this balance promotes inflammation which contributes to many chronic diseases. Getting enough Omega 3’s is important for heart health, stroke prevention, lowering cholesterol, cancer prevention, improved mood, as well as healthy hair, skin and nails.

INGREDIENTS

¼ cup extra-virgin olive oil
2 tablespoons lemon juice
2 teaspoons water
1 tablespoon finely minced garlic
½ teaspoon red pepper flakes
½ cup chopped flat leaf parsley, packed
sea salt and black pepper (about ¼ teaspoon each of salt and pepper)

2 halibut fillets, about 6 ounces each
1 tablespoon olive oil

DIRECTIONS

Combine the first six ingredients and let sit for at least 2 hours before serving. Simple!

Meanwhile, prepare grill pan by brushing it with oil. Then place on the stove over medium-high heat. Pat fish dry, then brush with extra-virgin oil and sprinkle both sides with salt and pepper.

Grill fish, turning once, until just cooked through. This should take about 8 to 10 minutes total. Remember, once you put the fish down, don’t move it until you are ready to turn it or it will stick.

Serve fish drizzled with some of the chimichurri sauce and serve the remainder on the side.

In health,

AUTUMN SQUASH SALAD

noreply@blogger.com (Stacy) — Mon, 05 Oct 2009 15:48:00 +0000

It is officially fall! And while vitamin-rich
squashes are showing up in the markets, it doesn’t quite feel like autumn outside. Global warming is messing with my seasonal eating! (Along with other more significant issues, of course.) Since it feels like Summer one day and Fall the next, it seems like the perfect time for an Autumn Squash Salad. It pairs hearty sweet squash with tart pomegranate, all the while keeping some coolness from the salad greens.

Butternut squash is most known for being incredibly rich in Vitamin A (as beta-carotene) and a great source of Vitamin C, potassium and fiber. It is also a good source of folate, manganese and omega 3 fatty acids. What you might not know is that it has very powerful antioxidant and anti-inflammatory properties. Studies are showing that the phytonutrients it contains may have anti-cancer type effects. Squash can prevent the progression of atherosclerosis, can regulate blood sugar due to their high level of carotenoids and may help to reduce the severity of conditions like asthma, osteoarthritis and rheumatoid arthritis.

Pomegranates have received a lot of press this decade due to their high levels of antioxidants. These compounds are showing promising benefits in the prevention of cancer and regulation of cholesterol. And as with the squash, pomegranates may play a crucial role in the prevention and relief of inflammatory diseases, such as osteoarthritis.

INGREDIENTS

4 cups of 1/2-inch cubed, peeled and seeded butternut squash
3 tablespoons extra-virgin olive oil
8 cups lightly packed salad greens (arugula is recommended)
1/2 teaspoons dried crushed red pepper
1 1/2 teaspoons fresh lemon juice
1 cup pomegranate juice
1/2 cup walnuts, soaked, dried and coarsely chopped
1/3 cup loosely packed crumbled goat cheese, or to taste
1/2 cup pomegranate seeds (optional)
sea salt and pepper to taste

DIRECTIONS

Preheat oven to 450°F. Toss squash, olive oil and crushed red pepper on a large rimmed baking sheet. Sprinkle with sea salt. Roast 15 minutes*, then using a spatula, rotate the squash so that one side does not burn. Roast until edges are lightly browned and squash is tender, about 10 minutes longer. Sprinkle again with sea salt to taste. Let stand at room temperature as you prepare the rest of the dish.

*While the squash is roasting, heat pomegranate juice over medium-high heat and reduce to 1/3 cup. Put aside to cool.

Once cooled, whisk reduced pomegranate juice, olive oil and lemon juice in large bowl. Season to taste with sea salt and pepper. Add salad greens, walnuts and optional pomegranate seeds and toss to coat. Spoon squash over salad and top with goat cheese and freshly cracked pepper.