Whole Nourishment

Smoky Guacamole Tacos with Persimmon Salsa

noreply@blogger.com (Katie Schmidt) — Mon, 10 Nov 2014 09:31:00 +0000

How do I begin to explain my joy of tacos, something so part of me, such a fundamental element of the flavors of my childhood? If you're a long-time follower you already know that Mexican flavors are my ultimate comfort food. To enhance my enjoyment of them, I was lucky enough to have married a guy who loves them as much as I do. And these tacos are a simple and quick way to bring that enjoyment to our my table (and yours) any night of the week.

Avocados are given a quick mash-up with lime, chili, and cumin while black beans stew on the stove with garlic, cumin, and smoked paprika. The persimmon salsa is a fresh, zingy, sweet, and welcome counter to the smoky beans and guacamole. If persimmons are not in season or you can't find them, mango would be a perfect substitute.

Corn tortillas are my preference when it comes to tacos. If you can believe it, there is a small Mexican store here called El Sabor that sells locally made corn tortillas. Though I don't love washing dishes and I don't love baking, I do oddly enough love making flatbreads, of any kind, especially when I can engage the help of a press. There's something very cathartic about the process for me, so I usually make my own corn tortillas with masa harina. But if I'm out of masa, you can find me at El Sabor. This being said, if corn tortillas are not accessible to you, flour tortillas or any sort of thin flatbread will work.

*** ANNOUNCEMENT ***

Before I leave you to the recipe, I am very excited to finally get to share with you a project I've been working on behind the scenes for months..............

Whole Nourishment has a new home!

After almost 2 years of blogging the Whole Nourishment community has grown. This is entirely thanks to you, my readers. I am deeply grateful for your support, engagement, and authentic interest in the recipes I post and my approach to food, cooking, and wellness.

You will continue to find this same content front and center on my new website. Additionally, this new space has allowed me to physically and symbolically merge the blog and my love for whole, plant-based foods with my broader vision for Whole Nourishment, which is to apply its philosophy in my new Holistic Health Coaching practice to support and guide others in achieving health and wellness.

So I invite you to visit my website, have a look around, and make yourself comfortable. This will be our new home!

Smoky Guacamole Tacos with Persimmon Salsa

Serves 4 (with leftovers) or 6 (without leftovers)

Notes: When I make tacos, I like to enjoy them for a few meals, so making extra filling allows for subsequent meals to come together quickly.

Stewed black beans (recipe below)

Smoky guacamole (recipe below)

Persimmon salsa (recipe below)

Corn tortillas (or other thin flatbread)

Couple handfuls toasted pumpkin seeds

Wrap tortillas in aluminum foil and warm in the oven or toast in a dry skillet. Serve wrapped in a dish towel so they stay warm and don't dry out.

To assemble, layer guacamole at the bottom, then black beans and persimmon salsa. Top with toasted pumpkin seeds.

Stewed Black Beans

3 cups (546 g or 2 15 oz. can) cooked black beans

1 clove garlic, minced

2 tsp. cumin

1 tsp. smoked paprika

1/2 tsp. salt

1 cup water

Rinse and drain beans if using canned. Add everything to a medium sauce pan over medium heat; cover and simmer for 10-15 minutes, stirring occasionally while preparing other components. Halfway through, use the back of a wooden spoon to mash half of beans to thicken the mixture slightly. If there's too much liquid left at the end, simple simmer 3-5 minutes longer with the lid off.

Smoky Guacamole

2 ripe avocados

1 small red onion, minced (reserve half for salsa)*

Large handful cilantro + tender stems, chopped (reserve half for salsa)

1 small clove garlic, minced

3/4 tsp. ground cumin

Juice 1/2 lime

1/4 tsp. salt

Add all ingredients (making sure to reserve half of onion and cilantro for salsa) to a medium mixing bowl; mash everything together with a potato masher or a fork until desired consistency is reached. Taste and adjust for seasoning.

Persimmon Salsa

Notes: Substitute mango if persimmons are not in season.

2 firm but ripe Kaki (or Fuyu) persimmons

Reserved minced red onion

1 small red chili (or jalapeno), minced

Reserved chopped cilantro

Juice from 1/2 - 1 lime (depending on sweetness of persimmon)

Salt, to taste

Peel persimmons and dice. Add to a small mixing bowl with remaining ingredients. Stir to combine; taste and adjust seasoning with more chili, cilantro, and lime as needed, to balance sweetness.

*Red onions run on the small side here in Switzerland, so use what would be considered a large red onion if you live here. In the US, use a small red onion.

Roasted Pumpkin, Cilantro, and Persimmon Salad

noreply@blogger.com (Katie Schmidt) — Mon, 03 Nov 2014 07:00:00 +0000

A friend gave me a nice bottle of fresh, cold-pressed pumpkin seed oil recently, and I've been using it everywhere I can, topping soups and forming the base of salad dressings, like in this recipe. It's deep green color and nutty flavor is irresistible and using the oil is a very small but effective way to celebrate Autumn and make any dish feel special.

This salad is the epitome of a fall salad. Firstly, the platter style makes it's perfect for dinner party or holiday meal spreads, both of which we all seem to have more of this time of year. (Although I have to admit, I made this salad just for the two of us and we finished off 2/3 of it in one sitting.) But secondly, and more importantly in my book, with this salad I am officially welcoming in the beginning of persimmon season!

Persimmons are a special fruit. I love their uniquely sweet, citrusy taste, which changes to a headier sweetness when cooked. For this salad I thinly slice and serve them raw, allowing the tangy dressing and floral notes of cilantro to accentuate the persimmon's subtle citrus flavor.

This is an understated salad, which I like. It doesn't look like much but there's depth and layers of flavor from the fresh crunchy celery, cilantro, and toasted pumpkin seeds hidden amongst the curly endive. I chose a roasted mini tiger striped pumpkin to top the salad because it is sold everywhere here and couldn't be easier or quicker to prep and cook (when sliced thinly). These minis or a delicata squash are your gateway winter veg of choice if you're the kind who thinks working with pumpkin is intimidating.

mini tiger striped pumpkin

Persimmon Primer

With their sweet, slightly citrusy flavor, some describe persimmons as a cross between an apricot and mango or an apricot dusted with cinnamon.

In the U.S. there are two main types of persimmons commercially sold; Hachiya and Fuyu. Hachiya must be fully soft to eat because it has high levels of tannins and tastes bitter and astringent in its firm, unripe state. The Fuyu variety can be eaten when firm or soft, and a firm Fuyu is what you want for this recipe.

Here in Switzerland, the Kaki persimmon (also known as the Japanese persimmon or in the US, the Asian persimmon) is most common. From my experience Kaki persimmons sold here can be eaten firm and are similar to Fuyu. The skin color ranges from light golden-orange to a rich coral (reddish-orange), and I look to buy the deeper coral color, especially when I plan to eat it firm. However, I have read that some Kaki varieties have higher tannin levels and must be fully soft to enjoy. If you are unsure, ask your grocer.

Roasted Pumpkin, Cilantro, and Persimmon Salad

Serves 4-6

1 mini Tiger Striped pumpkin

Extra-virgin olive oil

1 head curly endive (also known as frisee lettuce or endive frisee)

2 handfuls pumpkin seeds, toasted

1 celery stalk, thinly sliced

Generous handful cilantro, chopped

1 ripe but firm Fuyu (or Kaki) persimmon

Tangy Pumpkin Seed Oil Dressing (recipe below)

Preheat oven to 425 F (218 C).

Halve pumpkin, discard seeds, and slice into thin wedges. Place on a lined baking sheet, drizzle with oil, sprinkle with salt and pepper and toss so both sides of pumpkin are coated. Bake for 10-15 minutes, until just tender.

In the meantime, chop curly endive and place on a platter (a large plate or a large, wide-mouth shallow bowl also works). Add sliced celery, half of pumpkin seeds, half of cilantro, and half of dressing to platter and toss gently to combine. Peel persimmon, halve, and thinly slice lengthwise.

Layer persimmon and pumpkin over salad and sprinkle with remaining pumpkin seeds, cilantro and dressing.

Tangy Pumpkin Seed Oil Dressing

2 Tbsp. cold-pressed pumpkin seed oil

1 1/2 Tbsp. apple cider vinegar

1 tsp. whole grain mustard

1 tsp. maple syrup

1/8 tsp. salt + freshly ground black pepper, to taste

Mix everything together in a small bowl, and set aside.

Substitutions

Any small striped pumpkin variety works well here. Or use a winter squash such as Delicata (my favorite because you can eat the skin), Acorn, Butternut, or even sweet potato will work. But whatever you use, roast with the skin on; it's less work for you and it makes a pretty presentation. Diners can remove the skin themselves.
Arugula, radicchio, watercress, romaine, or a combination can be used in place of curly endive
Extra-virgin olive oil or another cold-pressed nutty oil such as sesame or walnut can replace the pumpkin oil.

Roasted Cauliflower with Dates, Almonds, and Tahini

noreply@blogger.com (Katie Schmidt) — Mon, 27 Oct 2014 07:00:00 +0000

If summer is cobbler season, then fall is definitely roasting season. I've been roasting my way through the beginning stages of our cool weather, warming up the house just enough to take the chill out of the air as it's not quite time to turn on the heat.

This is a favorite fall/winter vegetable dish of mine, and it's past time I shared it with you - I have unintentionally been holding on to it for close to two years now. It's a typical example of my style of cooking; combining savory with sweet and always seeking a balance of tastes and textures. Small, but worthwhile details that I feel make a meal more satisfying. Plus, it's quick to come together and is festive enough to fit into any upcoming holiday meal spread. And leftovers, if you have any, are great tossed with chickpeas and/or quinoa, rolled up in a wrap or stuffed into a pita for lunch the next day.

Roasted Cauliflower with Dates, Almonds, and Tahini

Serves 4

Notes: If you do not enjoy the flavor of cilantro, use mint and parsley instead.

1 large head cauliflower (or 2 small heads: ~580 g total)

Extra-virgin olive oil

4-5 dates, chopped

1/3 cup (46 g) slivered almonds, toasted

Generous handful cilantro, chopped

Tahini sauce (recipe below)

Preheat oven to 450 F (232 C).

Cut cauliflower and tender stems into florets and place on a rimmed baking sheet. Sprinkle with salt and pepper; drizzle with olive oil. Toss to combine and roast, tossing once, for 20 minutes.

In the meantime toast almonds in a small pan on the stove top, stirring often, until golden brown and fragrant. Chop dates and cilantro. When cauliflower is cooked immediately add to tahini sauce with dates and almond. Toss gently, sprinkle with cilantro and finish with an extra squeeze of lemon juice, if desired.

Tahini Sauce

2 Tbsp. tahini

Juice 1/2 lemon

1/8 tsp. salt + freshly ground black pepper

1 Tbsp. pomegranate molasses (or 1 tsp. honey)

1 Tbsp. extra-virgin olive oil

Mix everything together in the bottom of a large bowl. If it's too thick, add a few teaspoons of water to thin to desired consistency.

Hearty Autumn Vegetable and Apple Stew

noreply@blogger.com (Katie Schmidt) — Sun, 19 Oct 2014 12:20:00 +0000

I realize that fall officially began here in the Northern hemisphere almost a month ago, and I'm behind in welcoming it in on the blog. When people ask me what my favorite season is I usually say it's the transition between seasons rather than an actual season. The transition for me symbolizes movement, the promise of patterns not remaining stagnant, the opportunity to change up routines to release energy and blockages, mental or otherwise. And finally, it's the anticipation of what's to come.

But if I had to choose an actual season, Autumn would be it. The air is refreshingly cool and light, and nature is offering an abundance of grounding energy in the form of root vegetables such as parsnips, carrots, sweet potatoes, and beets. And as nature knows best about what we should eat and when, I follow along and look to these roots in particular for balance at this time.

Do you ever notice having a renewed burst of energy with the transition into fall? Maybe it's in the form of enhanced clarity and productivity, but for some it can also be mixed with nervous or anxious energy. I notice this new energy in myself, and that's when I know it's time to increase my intake of root vegetables. As the name implies, they are rooted plants; grown securely in the earth, they are warming, grounding, and stabilizing for our energy and blood sugar. Unlike the light, water-filled lettuce and cucumbers we use to stay hydrated and cool in summer, roots deliver the phytonutrients, antioxidants, vitamins, and fiber in a denser energy package, exactly what our mind and body needs and craves as we move into the colder months.

This stew is a balance of smoky, sweet, and tangy notes, and it highlights some fall favorites; parsnips, Brussel sprouts, and apple cider. Most importantly, I've designed the recipe so that it serves as a template, a launching pad. The flavor profile and liquid-to-veg proportions are in place. Overtime, use the substitution notes below the recipe to swap out root veggies and type of beans and greens to suit your taste or availability. Make it your own so that it becomes your go-to fall stew recipe.

Happy stewing!

~Katie

Hearty Autumn Vegetable and Apple Stew

Serves 4

Notes: See substitution notes below recipe to make this your own. And leftovers the next day are even better. As it reheats on the stove top add in some fresh green to brighten the colors.

2 Tbsp. extra-virgin olive oil

1 yellow onion, diced

2 large cloves garlic, minced

2 tsp. ground cumin

2 tsp. smoked paprika

1/4 tsp. ground cinnamon

2 Tbsp. tomato paste

2 Tbsp. apple cider vinegar

1/2 cup (120 ml) apple cider

5 cups (613 g) mixed fall veggies (I used Brussel sprouts + parsnips)

4 cups (just shy of 1 liter) water

1 1/2 tsp. salt

1 large sweet apple, peeled and chopped

2 big handfuls Swiss chard, cut in chiffonade (~3 large stalks)

1 1/2 cups cooked white beans (or 15 oz can, rinsed and drained)

Prepare vegetables. Remove woody ends and dry outer layer of Brussel sprouts and halve (or quarter if larger). Peel parsnips and dice into small bite-size pieces (if they're too big they won't cook thoroughly).

Heat a Dutch oven or soup pot over medium heat. Add oil and onion; cook until onion begins to soften (2-3 minutes). Add garlic and spices (through cinnamon). Stir and cook another minute until garlic and spices are fragrant.

Stir in tomato paste, then deglaze pan with vinegar, using a wooden spoon/spatula to pick up any brown bits from the bottom of the pan. (Stand back when adding vinegar so you don't inhale the strong smoke.) Stir in apple cider and let bubble and reduce slightly for 30 seconds or so, then add vegetables, water, and salt.

Cover and reduce heat to simmer for 10 minutes. Taste broth and add more salt if needed. Then add apple, greens, and beans. Cover and simmer another 3-5 minutes, until greens have wilted and are bright green. Ladle stew into bowls and serve with a pinch of smoked paprika, if desired.

Substitutions

Chipotle chili powder, chili powder, or harissa sauce, can replace smoked paprika
I used slightly less than 1 lb (500 g) Brussels sprouts + 2 medium parsnips; carrots or sweet potatoes would also be nice options
Use a fresh, quality natural apple juice instead of cider, if cider is not available
Kale or spinach can replace Swiss chard. See this how-to for chiffonade.
White navy beans, cannellini beans, chickpeas, or butter beans are all good options

Cooking For One Week Wrap-Up | Recipe & Top Tips Summary

noreply@blogger.com (Katie Schmidt) — Sun, 12 Oct 2014 07:49:00 +0000

Our Cooking for One series has wrapped up and it was a huge success, thanks to the seven other fabulously creative contributing bloggers. In case you missed some of the series, you will find a photo-recap and cooking-for-one tips shared throughout the week below. The highlights below only capture some of the incredible insights shared in each post, so head over to the respective blogs for the recipe in full and more insights on cooking for one.

Whole Nourishment - Green Quinoa Bowl

"Adjust expectations: Solo meals don't need to be elaborate to nourish. But they should still be approached with the intention to satisfy."

Food to Glow - Grilled Kimcheese

"Are we only worth a greasy takeaway? A box pinged in the microwave? Of course not…..

Cooking for one can be a gift to yourself: a time to replenish and nourish in a way most appropriate to you. I think it was Nigella Lawson who dubbed eating for one Templefood: the idea of looking after oneself, and one’s self alone, with food that is easy, nourishing and – this being Nigella’s idea – slightly decadent."

She Likes Food - Vegetable Lasagna Roll-Ups

"Re-purpose leftovers. I think that it is so important for people to understand that they don’t necessarily have to eat the same thing five days in a row if they have leftovers. For example, if you make a protein and a roasted or steamed vegetable one night for dinner you can easily turn that same meal into a delicious stir-fry, taco, or burrito the next night."

to her core - Roasted Pumpkin Peanut Soup

"I cook a big batch of soup, stew or curry to have for meals throughout the week, or freeze to save for another day."

Lynseylovesfood - Root Vegetable Calzones

"I love having things prepped ahead of time so it is simply a matter of me either arranging (as I would with say a salad), or heating as I would with these Root Vegetable Calzones."

Highgate Hill Kitchen - Spice-Roasted Chickpeas, Herbed Freekeh & Moroccan Carrot Salad

"Think sauces….To keep it interesting it’s all in the sauce – I’ll put together an easy miso sauce, or tahini drizzle, a yoghurt dip or a satay sauce. A very easy way to jazz up a simple dish. And enjoy it! If you set the table, pour a glass of wine, and put on a little music, chances are you’ll also make more effort with the food itself.

Earthy Feast - Marinated Mushroom Sandwich with Sautéed Greens + Avocado + Egg

"Make a super hearty sandwich – one that you can lazily throw together. Everything gets cooked in one pan so the mess stays minimal but the flavor is maximal!"

Nourished Roots - Curried Red Lentil and Roasted Delicata Squash Soup

"I see it as an opportunity to eat exactly what I want. And just because you might be cooking for yourself, does not mean you don’t deserve to nourish your body with tasty, whole foods you enjoy! YOU ARE WORTH IT!"

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What I love most about these recipes, and tips especially, is that they certainly serve us well when dining solo but they are also equally valuable in our everyday cooking, whether that is for one or more.

Now over to you. What is your favorite tip? And how can you apply it to your solo dinner and/or your everyday cooking this week?

Cooking for One Week! ~ Green Quinoa Bowl

noreply@blogger.com (Katie Schmidt) — Sun, 05 Oct 2014 06:00:00 +0000

Welcome to Cooking for One week! I am thrilled to be teaming up with some very inspiring and talented fellow whole food bloggers to bring you this series. You can see in the daily line-up below the recipe that over the next 7 days we will be arming you with an arsenal of easy and approachable whole, plant-based recipes ideal for those dinners for one.

But you may be asking….Cooking for one, is it really worth it?

Of course it is. Now let me convince you. Whether you usually cook just for yourself or for others, we all find ourselves needing to cook for one from time to time, right? But I think there is a misconception when it comes to what it really takes to make a quality whole foods meal just for one. Friends with busy careers who live alone have told me it's not worth the effort and is just as easy to eat out or buy something ready-made. I get the time and effort argument, as I also often face this same dilemma when my husband is away. Even I have less motivation to dirty the kitchen and make an effort just for myself, especially during the work week at the end of a busy day.

But I have found ways to make good food that I look forward to eating and can spend minimal time in the kitchen preparing. In fact, the more I do small things like this for myself, the better I feel physically and emotionally. I've come to realize that with just a little planning and minimal effort, the pay off to feeling replenished and nourished is huge. And remember, treating others well starts with treating ourselves well.

So, it's really a mindset shift. It is a shift in the way we think about optimizing our efforts and minimizing our time in the kitchen. And to help you with this mindset shift, in addition to a week's worth of recipes, my friends and I will also be sharing our personal favorite top tips for successfully cooking for one.

My Top Tips for Cooking for One

Plan ahead + Embrace leftovers

Cook big batch items like soups, stews, or pasta sauces, roast veggies, and cook a pot of grains when you have the time and energy on the weekend. These often taste even better the second or third day anyways, plus they are usually freezer-friendly. Try portioning out soups and pasta sauces in single-serving containers to freeze.

Proactively stock your kitchen

Don't wait until you're hungry to scan your kitchen to decide what you should cook. Keep a diverse set of your favorite fridge and pantry staples stocked so they can be easily combined last minute to make a quick entree salad or soup.

Adjust expectations

Solo meals don't need to be elaborate to nourish. But they should still be approached with the intention to satisfy. When I'm alone for dinner I often look forward to big salads, leftover soup, or roasted veggies with eggs or leftover grains. I don't expect anything more than simple, but I make sure the ingredients are quality and mealtime is enjoyable.

My belief is that the more we are mentally and emotionally open to enjoying the meal, the easier the food will be digested and the nutrients assimilated in our body. This is backed by science, in fact. One of the main divisions of our nervous system is in our gut, and the energy of thoughts and emotions we take into and throughout mealtime affects the motility of our digestive tract.

Needless to say, no matter how simple my solo dinners are, I get as much pleasure from them as any other dining experience because I take time to have food on hand that I enjoy and I know that eating a homemade meal in a quiet, relaxed environment with some much deserved "me time" is special in itself and nourishing on so many levels.

Green Quinoa Bowl

Serves 2-3

Notes: I am more likely to cook for myself when there is minimal chopping and everything can be prepared in one pot for little cleanup. Here the broccoli steams directly on top of the quinoa in the last 8 minutes of cooking time. And while the quinoa cooks, I chop avocado and olives and make a quick lemon-balsamic dressing in a glass jar to store in the fridge. This quinoa bowl has a few fun surprises - it was inspired by the flavors of Morocco.

1 cup (190 g) white quinoa

1 3/4 cup (420 ml) water

1/4 tsp. salt

4 unsulphured dried apricots, chopped

1 lemon, zest and juice (divided)

1 small head broccoli (~3 cups/230 g chopped)

Handful green olives

1/3-1/2 avocado

Lemon-Balsamic Dressing (recipe below)

Rinse quinoa in a sieve until water runs clear. Add to a medium pot with water, salt, and chopped apricots. Cover, bring to a bowl, then reduce heat to medium. Simmer for 15 minutes.

In the meantime, chop broccoli florets and tender stems into small bite size pieces (err on the smaller side so they cook thoroughly). With 10 minutes cooking time remaining, remove lid and quickly zest lemon directly over quinoa, then distribute chopped broccoli evenly on top. Cover again, finish cooking, then remove pot from heat, keep covered and let steam for 5 minutes. Once steamed remove most of broccoli, squeeze 1/2 lemon over quinoa and fluff with fork.

While quinoa finishes cooking, chop enough olives and avocado for that night's serving and make the dressing. To serve, layer quinoa in a bowl with broccoli, avocado, and olives on top and drizzle with dressing.

Lemon-Balsamic Dressing

3 Tbsp. extra-virgin olive oil

2 Tbsp. balsamic vinegar

Juice 1/2 lemon (remaining from recipe above)

1 Tbsp. whole grain mustard (or Dijon - this is stronger, so you may need less)

1/8 tsp. ground cinnamon

1/8 tsp. ground cumin

Pinch salt + freshly ground pepper to taste

Add all ingredients to a glass jar with a lid. Screw on lid and shake to combine. Store extra in jar in the fridge to use with leftovers the next night.

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Follow this daily line-up for Cooking for One inspiration all week. Hopefully you enjoy this series as much as we enjoyed putting it together!

Day	Friends
Sunday, October 5th	Katie @ Whole Nourishment ~ Green Quinoa Bowl
Monday, October 6th	Kellie @ Food to Glow ~ Grilled Shiitake Kimcheese
Tuesday, October 7th	Isadora @ She Likes Food ~ Vegetable Lasagna Roll-ups
Wednesday, October 8th	Dearna @ to her core ~ Roasted Pumpkin and Peanut Soup
Thursday, October 9th	Lynsey @ lynseylovesfood ~ Roasted Root Vegetable Calzones
	Sarah @ Highgate Hill Kitchen ~ Spicy-Roasted Chickpeas, Herbed Freekeh & Moroccan Carrot Salad
Friday, October 10th	Grace @ Earthy Feast ~ Marinated Mushroom Sandwich with Sautéed Greens + Avocado + Egg
Saturday, October 11th	Teri @ Nourished Roots ~ Curried Red Lentil and Roasted Delicata Squash Soup

Liebster Award

noreply@blogger.com (Katie Schmidt) — Mon, 29 Sep 2014 09:49:00 +0000

Recently, Laura at Incredibly Edible generously nominated me for the Liebster Award. It was such a pleasant surprise and so nice to get the recognition, especially coming from a like-minded blogger. Thank you, Laura!

On her blog, Laura's passion for "natural, unprocessed, nutrient dense - as nature intended- ingredients" shows in her diverse collection of whole foods recipes. As Laura and other bloggers can relate, we blog because we enjoy it, because some part of it aligns with our passion. But we don't always know who the blog reaches and how it impacts those who read it. So it is always nice to feel the support from our readers and other bloggers. And this is what the Liebster Award is all about. It's not competitive in a traditional sense, rather it provides an opportunity for bloggers to recognize and show appreciation for each other's work.

The Liebster Award rules ask that I do the following:

Thank the blogger who nominated me and link to their blog + display the award badge.

Answer 11 questions provided by the blogger who nominated me

List 11 random facts about myself

Nominate 11 bloggers (I tweaked this rule)
Pose 11 questions to said nominees
Go to each nominee’s blog and notify them of their nomination.

Questions

What is your most favourite blog to follow and why?

The food I make everyday and share on the blog is inspired by many things; local, seasonal produce, the weather, and our travels. But I am also endlessly intrigued by how others think about and transform whole, plant-based food into accessible, delicious, and unpretentious meals. While my longest standing favorites (and ones you may also know: 101 Cookbooks, Green Kitchen Stories, and My New Roots) will always be reliable standbys that I'll never tire of, I equally enjoy following and cooking from Amy's Coconut and Quinoa and Elenore's Petite Kitchen. Their blogs are inspired, creative, and authentic - they never try to be anyone but themselves. And their recipes are magical.

How long have you been blogging for?

I have been blogging for a little less than two years. At the beginning I didn't know how I would feel at this point, but I am happy to say that I enjoy it more and more each day and it never gets old. Blogging is creative work, and seeing a vision come to fruition, working through a food project from start to finish, is very satisfying. But even more satisfying is connecting with my readers and hearing how the recipes have been a source of inspiration for them and have made their mealtime more enjoyable.

What time of day do you write the best content for your blog?

I wish my whole day could be one long morning. Does that answer your question?! This is when the world is calm and peaceful, I have the most energy and clarity, and I feel the most inspired.

What would be the first thing you would do if you won a million dollars?

Um, probably invest it. Boring, I know. But I believe that investing money allows me to feel the freedom to continue pursuing my dreams.

Where do you see yourself in five years from now?

Ha, good question. If you're asking where we'll be living, I don't have an answer but that's fine with me. It's kind of fun not knowing exactly how things will unfold in the future. But I think the dream job response below will answer the rest of this question.

Which book would you encourage others to read?

I love to read and I read a variety of genres: memoirs, novels, historical fiction and anything to do with wellness.

So sticking with the theme of wellness, for anyone interested in mindfulness as it relates to our decisions about what to eat and how we eat, I would highly recommend In Defense of Food and The Yoga of Eating.

For adventure and an escape into other people's lives I really enjoyed Buried in the Sky and The Paris Wife.

What is the most treasured item you own and why?

It would have to be all the pictures my husband has put into photo books that capture memories with family and friends. After that it would be a few special pieces of jewelry from my husband, mom, grandmother, and dad.

Where were you born?

New Mexico

What's your dream job?

They say "find work that you love or find a way to love your work." It has taken me a good 6 years to decide it was the right time to pursue, but I am now finishing my training to become a certified Holistic Health Coach where I'll help women make diet and lifestyle changes to reach their wellness goals. I've always wanted to do work that empowers women; in spite of our many responsibilities as women, I want women to know that we can choose to lead a more balanced, healthy, and mindful lifestyle and it's our right to feel content with ourselves, our bodies, and our health.

Tea or coffee?

Tea - preferably rooibos, mint, or herbal and spice blends with sweet, spicy, and citrus notes. I am very sensitive to caffeine, so other than the caffeine I get through chocolate I generally avoid it.

Sweet or savoury?

Does sweet trump savory since I like to finish meals with something sweet and I'll choose a sweet breakfast or snack over a savory one?!

11 Random Facts About Me

I learned to drive stick in South Africa at age 26, so I'm more comfortable driving stick on the right side of the car.
I can only hear out of my left ear, I was born this way. I've never seen it as a handicap but my husband likes to use it as an excuse to get that perfect table at restaurants. ;-)
Because of # 2 I am generally more comfortable being a passenger than the driver (assuming there are others in the car), unless of course we're driving on the left hand side of the road.
I love, love dancing - Salsa dancing, to be exact
Meditation, yoga (or exercise in nature), and a smoothie bowl or warm quinoa porridge (depending on the season) is the perfect way to start my day

I am a dog lover - Starr was our black and white pit/lab mix for four years and now we are the chosen second home for our friends' fur child, Miss Leila.

I am a Facebook holdout (at least for a personal page). Obviously most of my friends are on Facebook but it's simply not me.

My husband and I met studying abroad in Argentina

I am in love with the skincare line, Just the Goods. Check out my interview with Milena, the founder.

One of the best choices I've made for myself in the past few years is switching over to Just the Goods. When it comes to our well-being and consumerism I believe we shouldn't passively "buy into" the way things are. Our desired changes start with proactive choices to educate ourselves and shop around.

Thai massages are my nirvana - it's a shame our society associates self-care with selfishness and self-indulgence.

Blog Nominations

Sarah - Highgate Hill Kitchen - fantastically flavorful everyday meals inspired by seasonal, unprocessed whole foods; she has a knack for pairing classic flavors in original ways.

Lyndsey - Lyndsey Loves Food- a Registered Holistic Nutritionist who says "when we love food it will love us back"; her belief in moderation and not taking food too seriously shows up in her delicious and fun recipes.

Chelsea - The Naked Fig - a fellow certified Holistic Health Coach and yoga instructor with gorgeously photographed and freshly creative , whole, plant-based recipes.

Teri - Nourished Kitchen - a Certified Holistic Nutritionist who offers doable whole foods recipes for the whole family and wellness tips to live by.

Kristie - Birch and Wild - uniquely nourishing recipes from a whole foods chef with a passion for natural health and organic agriculture.

Ksenia - At the Immigrant's Table - a heartfelt allergy-conscious recipe journal capturing her family's migrant history from the former USSR, Israel, then Canada.

Izzy - She Loves Food - plant-based recipes that are naturally gluten-free (you'll never miss it here!) and often with a fantastic Mexican/Southwestern flair.

Nominee Questions

What is your favorite food movie?
What can always be found in your fridge?
What are your non-negotiables when it comes to food?

Has blogging helped you learn anything new about yourself?

Blogging is creative work. Some people argue creativity is artfully bringing together seemingly disparate ideas to make a dish while others say it's about creating something new. What does creativity in the kitchen/on the blog mean to you?

What is one thing most people don't know about you?

What on your life bucket list are you determined to make happen?

What cookbook do you cook from the most?

What is your favorite go-to quick dinner?

How do you like to start your mornings?

What is your most nourishing daily habit?

**Announcement**

In other news, I have been collaborating with a few fellow bloggers behind the scenes to bring you a fun but also very useful Cooking for One week-long series. This series kicks off here on the blog next Sunday, October 5th, at which time I'll share the details and line-up of participating bloggers who will also be contributing recipes. So check back on Sunday, you won't want to miss this!!

Anti-Inflammatory Diet

noreply@blogger.com (Katie Schmidt) — Sun, 21 Sep 2014 06:00:00 +0000

Photo Credits: Greens, Walnuts, Extra-Virgin Olive Oil, Turmeric

In my last post, I mentioned that no matter what "diet" each of us subscribes to, we should all be adding more anti-inflammatory foods to our daily meals. Here I am explaining why and calling on one simple action step we can all take today to get started.

Why Is an Anti-Inflammatory Diet Important?

Anti-inflammatory foods combat our all too common pro-inflammatory diet and lifestyle. A diet high in processed, highly refined foods and vegetables oils, fast food, over consumption of meat and dairy and too little fresh fruits and vegetables are upsetting our body's equilibrium and innate ability to control inflammation1. The acute inflammatory response to heal is healthy and necessary. But we run into problems when inflammation sticks around. Lifestyle factors such as how we deal with stress, too little exercise, and over-reliance on over-the-counter medicine and prescriptions such as steroids exacerbate the situation.

The result is a chronic, low level of inflammation in our body which is believed to accelerate the aging process and be at the root of many ailments ranging from fatigue and migraines to irritable bowel, eczema, auto-immune conditions, and heart disease. Dr. Mark Hyman, an American physician, chairman of the Institute for Functional Medicine and author of several noteworthy books, goes as far as saying an anti-inflammatory diet is the one diet that can cure disease2.

"Our choices in food can turn on or off our body's inflammatory response."

The state of our healthcare system is one of disease management, and the sad fact is that many of these life-threatening diseases such as obesity, Type II diabetes, and heart disease are lifestyle related. However, that also means we can do something about it, if we really want to. Our choices in food can turn on or off our body's inflammatory responses, and incorporating more anti-inflammatory foods into our daily diet is the switch that allows us to turn the response off.

What Is an Anti-Inflammatory Diet?

The base consists of a variety of fruit and vegetables, legumes, whole grains, and healthy fats (use Dr. Weil's Anti-Inflammatory pyramid below as a guide)
Foods rich in omega 3 fatty acids (flax seeds, walnuts, chia seeds, salmon, fish oil, etc.)
Foods rich in polyphenols (the chemicals that give fruits and vegetables their color)

Anti-Inflammatory Food List 1,3

Here is a non-comprehensive list of foods to start you off with.

Berries
Black cod
Broccoli
Bok Choy
Carob
Chia seeds
Dark leafy greens
Extra-virgin olive oil
Flax seeds (freshly ground)
Ginger
Green tea
Papaya
Sweet potato
Turmeric

Walnuts

Wild Alaskan salmon

Action Step: Take a look at the anti-inflammatory food list and pyramid above. What foods here do you like? How can you easily incorporate just one of them into your diet today? Work your way up to adding at least one of these foods into your diet each day.

Resources

1. P. Pitchford. Healing with Whole Foods: Asian Traditions and Modern Nutrition, 3rd edition.California: North Atlantic Books, 2002.

2. http://drhyman.com/blog/2013/05/17/the-one-diet-that-can-cure-most-disease-part-i/

3. http://www.drweil.com/drw/u/ART03227/My-Four-Favorite-AntiInflammatory-Foods.html http://www.huffingtonpost.com/organic-authoritycom/healthy-foods_b_1962244.html http://www.livestrong.com/article/487274-carob-and-inflammation/

Carob Fig Superfood Smoothie

noreply@blogger.com (Katie Schmidt) — Tue, 16 Sep 2014 05:00:00 +0000

Fresh figs are one of my top three favorite fruits, so I had to laugh when I realized there are no fig recipes on the blog. I grew up eating them off of the tree in my grandmother's backyard, checking on the tree every so often for weeks in advance anticipating their ripening and hoping we'd get to them before the birds did. These plump deeply purple-brown jewels, when perfectly sun-ripened have a unique earthy, berry-citrus flavor and I love to eat them fresh, just as they are.

But I'm branching out today and decided the next best way to eat them is blended with carob in a late-summer smoothie. Surprisingly enough however, this has now moved up to my favorite way to eat figs because I feel like I can celebrate them in a special way while still enjoying them raw so as not to compromise their unique flavor.

Carob also flourishes in hot, dry climates so this is another example of following nature's cues by pairing foods that naturally grow up together. Carob is the newest member of my pantry community. It's great in raw desserts and smoothies when I want a hit of something rich and dark. Carob grows in pods on a tree and is ground into a powder resembling cocoa powder. It is often used in place of cocoa powder or cacao in baking, but it does not taste the same. It has a sweeter, more delicate flavor, and it does not contain the stimulating properties of chocolate, which I sometimes prefer. Here in particular the delicate, sweet flavor, together with a squeeze of orange compliments the fig nicely.

Superfoods

There is so much hype over superfoods like chia seeds, hemp seeds, goji berries, etc. that we overlook the powerful superfoods found in all of our markets: fruits and vegetables and accessible products like raw cacao and carob powder. Although I often enjoy chia and hemp seeds for the fantastic nutritional boost they provide, I choose not to talk about them much on the blog because I consider them to be a helpful supplement rather than essential for a healthy and whole diet. Carob and figs are just as much a superfood, and they are paired with chia and hemp seeds in this smoothie to give a super anti-inflammatory boost.

No matter what "diet" we subscribe to we should all be adding more anti-inflammatory foods to our daily meals, and the carob, fig, hemp, and chia seeds all play a role in fighting inflammation. In a few days I will be back with a post on anti-inflammatory foods and why they are so important. Until then, I hope you treat yourself to some fresh figs and enjoy them in this late-summer smoothie!

Carob Fig Superfood Smoothie

Serves 1 generously

1 cup (250 ml) water

2 Tbsp. hulled hemp seeds

2 tsp. cinnamon

Pinch salt

1 small, frozen banana (separate peeled banana into 2-3 pieces and freeze in plastic ziploc bag overnight)

2 fresh figs (+ 1 extra to top smoothie)

2 tsp. carob powder

Spoonful nut butter (I used hazelnut butter)

1 1/2 Tbsp. chia seeds

Squeeze of orange (~1/4 of a small orange)

Add water, hemp seeds, cinnamon and salt to a blender and blend for about one minute, or until you have a smooth hemp milk.* Add remaining ingredients and blend until smooth and creamy. Pour into a bowl, top with sliced fig, and enjoy!

*This is my secrete shortcut to replacing nut milk in a smoothie when I don't have any on hand. No straining nut pulp required! And if I know the smoothie will not be as sweet I'll also blend a date or two into the hemp milk.

Grilled Corn and Peach Quinoa Salad

noreply@blogger.com (Katie Schmidt) — Wed, 10 Sep 2014 06:44:00 +0000

Peaches and sweet corn grow up to full, sweet and ripe maturity together, so I think they're destined to get along on a dinner plate too. Nature's cues really aren't something to overlook. She gives us advice on what to eat and when to eat it. If we tune into her quiet but reliable voice rather than that of the aggressive, cerebral-centric media, then the question of nutrition and what to feed our bodies becomes a lot more intuitive, and therefore simpler.

I loved this duo together in last week's platter salad so I decided to stick with the theme this week and make a quinoa salad with it. This recipe came about when I needed something to take to our friends for dinner. I wanted it to be transportable, but also freshly prepared (with minimal prep work) just before serving. They were grilling eggplant, tomato, and mozzarella stacks so I knew I had some handy grillers at the ready. I made the quinoa and mixed the dressing in a small glass jar at home, and the corn and peaches were grilled at their house. The only thing left last minute was to cut the corn of the cob, dice the peaches and toss it all together. Our friends made this again for their boss who was coming for dinner a few nights later, so they have nicknamed it "Boss Salad".

Take my advice. Don't wait to enjoy the salad because you are going to fall in love with this duo and will want to make it again before the sweet corn and peaches disappear.

Grilled Corn and Peach Quinoa Salad (a.k.a. Boss Salad)

Serves 4-6

1 1/2 cups (276 g) quinoa, cooked

2 1/2 cups (625 ml) water

Lemon dressing (recipe below)

2 peaches (ripe but firm)

2 pieces corn on the cob

Big handful cilantro, chopped

1/4 tsp. salt + freshly ground pepper, to taste

Rinse quinoa in a fine mesh sieve. Add to a medium sauce pan with water and a big pinch of salt. Cover and bring to a boil, then reduce to simmer (about medium heat) and cook for 15 minutes, shaking pan a few times in the last 2 minutes to make sure it's not sticking. Remove from heat and let sit covered for 5 minutes. Fluff with fork and while still warm add to the serving bowl with the lemon dressing and stir to combine.

While quinoa cooks, cut peaches in half and grill cut side down with corn until peaches are charred but not too soft and corn is charred on all sides. Slice corn off cob and cut peaches in bite-size pieces. Add to quinoa along with cilantro, salt, and pepper. Gently toss everything together and serve warm!

Lemon Dressing

5 Tbsp. extra virgin olive oil

Juice from 1 juicy lemon

3 Tbsp. apple cider vinegar

2 tsp. whole grain mustard

2 tsp. runny honey (or maple syrup)

1/2 tsp. ground cumin

1/4 tsp. ground cinnamon

1/4 tsp. turmeric (optional - for golden color)

1/4 tsp. salt

Freshly ground pepper to taste

Use a fork to mix all ingredients together in the bottom of a large serving bowl.

Tomato, Peach, and Tarragon Salad with Smoky Corn Gremolata

noreply@blogger.com (Katie Schmidt) — Fri, 05 Sep 2014 05:00:00 +0000

Summer weather has passed but summer eats are still alive and well here. The air is cool, the foggy days have started trickling into the valley, yet tomatoes, peaches, corn, and the like are still showing up at the markets and I'm taking full advantage.

This is a quick salad I put together for lunch last weekend but I could have just as well served it at a dinner party. When a dish can be made for a group just as easily as it can for a Saturday lunch for two, it's a winner in my book. Platter dishes are one of my favorite ways to entertain because the platters are set in the middle of the table, and everyone helps themselves which encourages an interactive, casual environment where everyone feel at home and conversation flows freely.

Tomatoes and peaches when at their peak like they are right now are so sweet and juicy that they provide the perfect balance to the bright and tangy tarragon pesto and smoky bites of corn. If you're a miso fan, you'll love the tip I picked up from Amy for adding miso to the pesto. It gives that salty, umami flavor, similar to what toasted pine nuts and/or parmesan would give. But of course salt, pine nuts and/or parmesan can be substituted if you don't have miso.

Tomato, Peach, and Tarragon Salad with Smoky Corn Gremolata

Serves 2-4

Notes: You will have leftover tarragon pesto. It keeps well in the fridge for several days and is delicious stirred into soups, folded into quinoa or rice, or drizzled over roasted veggies.

2 large tomatoes

2 large peaches

Smoky Corn Gremolata

Tarragon Pesto

Slice tomatoes and peaches and arrange on a platter. Sprinkle with salt and pepper, to taste. Top with corn gremolata and tarragon pesto.

Smoky Corn Gremolata

1 corn on the cob

2 Tbsp. extra-virgin olive oil

1 tsp. cumin

Salt + pepper, to taste

Heat medium skillet over medium to medium-high heat.

While skillet is preheating, cut corn off the cob. Add oil to skillet and immediately add corn, cumin, and salt/pepper to taste. Stir to combine and cook for 1 minute, just until the corn turns bright yellow and the cumin is fragrant. Remove from heat before pan starts to smoke.

Tarragon Pesto

1 bunch (1 cup/22 g) tarragon leaves

1/2 bunch (1/2 cup/11 g) parsley

1 Tbsp. (3 tsp.) white miso*

1 clove garlic

1/3 cup (80 ml) extra-virgin olive oil

Add everything to a food processor and process until smooth. Taste and adjust for seasoning.

* If you don't have white miso replace with salt, to taste, or salt + a handful of toasted pine nuts or parmesan.

Blueberry Lemon Muffins

noreply@blogger.com (Katie Schmidt) — Tue, 02 Sep 2014 12:05:00 +0000

Blueberry season is almost behind us, but I am confident I've given these summer stars the limelight they rightly deserve in these muffins. Aside from showcasing blueberries, there are many reasons I love these muffins.

Blueberry and lemon is a classic pairing that works really well every time. Like an old friend who you can pick up with where you left off no matter the distance or time passed, lemon and blueberry is a sure, reliable flavor combination; you know exactly what you'll be getting and that you'll enjoy it whenever, wherever.

All the ingredients are dumped into a food processor and the mixing is done for you, with the bonus of having only one bowl to clean. I don't even melt the coconut oil beforehand. I just add the tablespoons full of oil directly to the processor and the processing distributes it well enough. Preparation could not be easier.

Probably most important, the mix of buckwheat flour and ground almonds (almond flour/meal) make for a lighter crumb and a naturally gluten-free muffin. Whether or not you deliberately avoid wheat/gluten, it is important to cultivate a diet of variety and moderation. This ensures we don't get caught in the trap of relying too heavily on the same foods day after day and is another reason a whole foods diet is so important. Like refined sugar, wheat is hidden in so many processed foods that we eat so much more of it than we are even aware. We are overexposed and this is thought to be one of the reasons we develop sensitivities to foods like wheat and dairy.

Before industrialization and globalization, the traditional diets of our ancestors were comprised of what was available to them, and they adapted their hunting, gathering, growing, and eating patterns to what was possible at that time of year. Thus, our bodies evolved to thrive off of variety, not a limited range of the same foods day after day. And because this is a whole foods muffin that may contribute to blood sugar control (thanks to the buckwheat) and is not very sweet, it is an easy, more substantial replacement for that bowl of cereal or bagel at breakfast or the packaged energy bar in the afternoon.

Finally, a note on buckwheat flour. I have had much success using it anywhere regular flour is called for. It has a subtle, nutty flavor in baked goods, much different from the assertive flavor that dominates when whole buckwheat groats are cooked as porridge. However, if you are new to buckwheat flour, start with a recipe such as this one where buckwheat flour is combined with another.

Blueberry Lemon Muffins

Adapted from Petite Kitchen

Makes 12 muffins + 1 small loaf

3/4 cup (180 ml) full-fat coconut milk

3 eggs

1/2 cup (125 ml or 6 Tbsp.) coconut oil

1/4 cup (60 ml) honey

1 cup (176 gr) buckwheat flour

1 cup (100 gr) ground almonds (almond flour/meal)

Zest and juice of 1 lemon

1 tsp. baking soda

1 Tbsp. apple cider vinegar

1/2 tsp. salt

To Top

Several handfuls (250 gr) blueberries (fresh or frozen)

1/4 cup coconut sugar (or muscovado)

Preheat oven to 160 C (320 F).

Add coconut milk, eggs, and coconut oil to the bowl of a food processor, and process until smooth. Add remaining ingredients and pulse until well combined.

Divide between greased muffin tins and/or loaf pans, and op with blueberries and a generous sprinkle of coconut sugar. Bake for 15-25 minutes, or until top is lightly browned and a skewer inserted in the center comes out clean.

Balinese Tempeh Satay Bowl

noreply@blogger.com (Katie Schmidt) — Tue, 26 Aug 2014 17:54:00 +0000

It has taken me a while, but as promised I am returning with another recipe inspired from our time in Bali. Nasi Campur is a popular Indonesian meal. Translated as "mixed rice", this is an Indonesian tapas plate of rice and several smaller portioned side dishes and sauces. The mix of tapas chosen can vary by region, but the Nasi Campur we had consisted of steamed red rice, tofu satay, tempeh with peanuts in a sweet and sour sauce, sautéed greens with grated coconut, corn fritters, and sambal oelek (a spicy tomato-based sauce). There were so many distinctly superb flavors and textures and they all managed to go together in perfect harmony.

My humble re-creation of this at home is a simplified version that gives a nod to the satay and tempeh in a sweet and sour sauce. And, as many of our dinners at home go, this ended up as a bowl meal, with the satay sauce and sauteed tempeh layered over steamed broccoli and brown rice.

If you make the satay sauce in advance you will have this meal ready in the time it takes the rice to cook. The order went like this: The satay sauce was coming to room temperature while other components were being prepared. While the rice cooked I gave the tempeh a quick sauté and deglazed with a sweet and sour sauce. Then broccoli was added on top of the rice to steam for the final 5 minutes of cooking time. This was all plated together in a bowl with extra lime and sambal oelek passed at the table.

On a separate note, I have an exciting announcement to share with you! I have partnered with Cooksnaps, a photo sharing platform specifically for food blogs, that will allow you to post photos of my recipes you make at home right here on the blog. As a blogger, a highlight for me is interacting with all of you. I love to hear your thoughts, ideas, and questions, and now getting to see how the recipes work for you at home is an added bonus.

You will find the Cooksnaps widget on each post below the comments section. You simply upload your photo through the widget, and I and other readers can see what your finished product looks like. Check out the pictures shared by Felice, a co-founder of Cooksnaps, for the skillet cherry cobbler, no-cook oatmeal, and lime tamari noodles.

Balinese Tempeh Satay Bowl

Serves 3-4

Steamed Broccoli and Rice

Tempeh in Sweet and Sour Sauce

Satay Sauce

Optional Garnishes: lime wedges, sambal oelek (or siracha)

To serve, place a mound of rice in a bowl and add broccoli, tempeh, and satay sauce on and around the rice. Serve with lime wedges and/or sambal oelek.

Steamed Broccoli and Rice

1 1/2 cups brown rice (preferably soaked overnight, rinsed and drained)

1 medium head broccoli

Cook rice according to package directions with a big pinch salt. Chop broccoli florets and stem into bite side pieces. When rice has 5 minutes remaining, add broccoli to pot, recover with lid and let everything finish cooking together.

Tempeh in Sweet and Sour Sauce

Knob coconut oil

1 package (~200 gr) tempeh

1/2 red onion, diced

1 clove garlic, minced

1" piece ginger, minced

1 red chili, minced

1/4 tsp. turmeric (optional - I like the color it gives)

3 Tbsp. tamari

2 Tbsp. rice wine vinegar

Juice 1/2 lime

1 tsp. honey

Heat coconut oil in medium sauté pan over medium-high heat. Cut tempeh log in half lengthwise, then into half-moon slices (or cut in similar size/shape if your tempeh comes in a block form).

Once oil is hot add onion, garlic, ginger, chili, and turmeric. Cook until beginning to soften (1-2 minutes). Add tempeh to pan in one layer, making sure all pieces are laying flat in the pan. Let cook for a few minutes, until tempeh begins to get some color. Flip tempeh pieces and cook for another couple of minutes.

In the meantime make the sauce. Whisk together remaining ingredients in a small bowl. Once tempeh begins to brown on the second side, turn heat down to low and add sauce to the pan. Use a wooden spoon or spatula to scrape any brown bits off the bottom of the pan (that is flavor!). Once sauce has thickened and reduced slightly remove pan from heat.

Satay Sauce

Adapted from The Mindful Foodie

Notes: This sauce can be made ahead of time. Remove from fridge while preparing other ingredients so it comes to room temperature. Otherwise, if you make this at the same time as the other components, make this first and use a medium sauté pan so it can be reused for the tempeh. No need to wash the pan in between.

¾ cup (110 gr) raw peanuts (or cashews)

1 Tbsp. coconut oil

½ red onion, finely diced

thumb-sized knob (20 gr) ginger, finely chopped

4 garlic cloves, finely chopped

1 red chili, finely chopped

½ tsp. turmeric powder

1 Tbsp. tamari (gluten-free soy sauce)

¾ cup (180 ml) water

juice of ½ a lime, or to taste

Preheat oven to 170°C/340°F

Line a baking tray with baking paper, and roast peanuts for 8–12 minutes unlit lightly browned. (Skip this step if your nuts were pre-roasted). Remove and allow to cool.

In the meantime, heat the coconut oil in a small frying pan, and sauté the onion, ginger, chili, garlic and turmeric over low heat for approximately 5 minutes, until the onions have lightly caramelized.

Add the roasted peanuts, sautéed mixture, and tamari to a food processor. Pulse a few times to breakdown the nuts. Then add water and blend on high speed until smooth. Or blend for less time if you'd like to keep it chunkier. Add the lime juice, taste and adjust seasoning with tamari and more lime juice if needed.

Mediterranean Ratatouille Pasta

noreply@blogger.com (Katie Schmidt) — Wed, 20 Aug 2014 10:47:00 +0000

Around here summer is quickly moving in the direction of fall. Although I am anxiously anticipating the arrival of persimmons, parsnips, and Brussel sprouts, I am sad to see summer coming to an end. So before it completely disappears I wanted to celebrate its fruitful bounty with a big pasta dish of my favorite Mediterranean flavors. I don't think anything screams summer to me more than a mix of grilled summer vegetables, glazed with balsamic vinegar, and tossed with al dente Papparadelle, lemon-garlic dressing, olives, and pine nuts.

I grilled the vegetables in my oven, but if you have an outdoor grill by all means use it. Wrap the garlic in aluminum foil and let it cook on the grill alongside the vegetables. And if you're gluten-free, don't think this pasta dish is not for you! Use brown rice noodles or quinoa pasta, or sub in cooked quinoa and turn this into a big quinoa salad platter.

This is a festive, crowd-pleasing pasta and a summer favorite for us. So get out the largest pasta bowl you own and make this for your next outdoor get-together. I hope it becomes a favorite of yours too.

Mediterranean Ratatouille Pasta

Serves 4-6

Notes: The length of the recipe is not to discourage, rather to take the guess work out of preparation. The preparation is simple, but there are 3 stages which I have organized sequentially for you below.

Balsamic Grilled Vegetables

Mix of summer vegetables*

1 large clove garlic, with skin on

1 Tbsp. virgin coconut oil, melted

2 Tbsp. balsamic vinegar

Turn oven to broil and place rack in upper 1/3 of oven. Place a silpat mat or aluminum foil on a large baking sheet.

Mix coconut oil and balsamic vinegar in a small bowl. On a large cutting board, cut eggplant and zucchini in 1/4 inch planks on a diagonal. Remove core from bell pepper and cut into 4 pieces. Slice onion into 1/2 inch thick rounds, leaving layers intact.

Transfer vegetables to baking sheet (this will be done in ~3 batches, depending on the size of baking sheet). Add garlic clove with skin on to the first batch, and use a silicone or pastry brush to brush vegetables with balsamic dressing. Sprinkle with salt and pepper and place in oven. Broil for 4-5 minutes, remove from oven, flip over with tongs, brush with dressing and return to oven for another 3-4 minutes. Repeat until all vegetables are cooked**, leaving garlic clove on sheet through at least first 2 batches, or until very soft to the touch. Transfer cooked vegetables to a cutting board and chop into bite size pieces. Remove garlic from skin and use a fork to mash into a paste. Mix into lemon dressing made below.

* I used 2 small-medium zucchini, 1 small eggplant, 1 red onion, 1 red bell pepper, and 1 carton cherry tomatoes

** I cooked cherry tomatoes last because they need less time, 4-5 min total.

Pasta with Lemon-Garlic Dressing

Notes: Gluten-free? No problem...use brown rice pasta, quinoa pasta, or turn this into a large quinoa salad platter.

375 gr (3/4 of lb.) papparadelle or tagliatelle

Mug full of reserved pasta water

1 juicy lemon

4 Tbsp. extra-virgin olive oil

2 Tbsp. balsamic vinegar (or leftover balsamic/coconut oil dressing)

Salt & pepper, to taste

Once the first batch of vegetables is cooking, bring a big pot of water to a boil and cook pasta to al dente (usually 1-2 minutes shy of package directions). Drain and rinse, but just before draining reserve a mug full of pasta water.

In the meantime, in a very large mixing bowl add zest and juice of lemon, olive oil, balsamic (or leftover balsamic dressing if there is any), and mashed garlic. Season generously with salt and pepper - at this stage you want the dressing to be slightly saltier and more acidic because it will mellow once pasta is added.

To Finish

Several handfuls pine nuts, toasted

Handful Kalamata olives

1 bunch basil

Destone olives by placing on cutting board, pressing down with your thumb and tearing olive in half. Basil can be cut in chiffonade (leaves stacked, rolled lengthwise, and thinly sliced to make ribbons) or torn directly over pasta.

Add drained pasta to lemon dressing and toss with tongs, adding enough reserved pasta water to make a loose sauce. Add salt and pepper to taste, then layer vegetables, pine nuts, torn olives, and basil. Toss gently to combine and serve family style immediately, with olive oil and balsamic vinegar to pass at the table.

Red Leaf Lettuce and Nectarine Salad + Creating a Vision of Wellness

noreply@blogger.com (Katie Schmidt) — Sun, 10 Aug 2014 06:29:00 +0000

We decluttered and reorganized our bookshelf and office last weekend. As a planner and a checklist lover I consider myself an organized person. But I am less enthused by deep organizational work involving tangible objects, such as organizing the bookshelf, which seems overwhelming to me. While no single step is difficult I paint a mental image of the process being messy and chaotic: pulling down all the books, sorting them into piles to stay or be boxed up, oh and while we're at it rearranging some surrounding furniture, cleaning behind the furniture, then cleaning the bookshelf, and finally re-shelving the books.

But at the end of the day I love the feeling after the work is complete and we are enjoying the space. It's a cleanse for the reading nook and once again makes it feel zen and functional, exactly what I like to achieve in our home. This is the end goal I keep in mind and is what drives me to create a plan of attack, a strategy to get off my butt and tackle a seemingly overwhelming project.

This mindset also applies to food shopping and preparation. I don't always enjoy the planning and preparation bit. Do you ever feel this way? But I am deeply nourished and satisfied by home-cooked, plant-based, whole food meals showing up on my table. I value what they contribute to my health, my sense of well-being and lifestyle of wellness. Living and cooking this way is a non-negotiable for me because I see how each step supports my vision of wellness.

By creating this vision of wellness we enable ourselves to rise above the daily, mundane tasks and apply meaning to planning, shopping, and cooking (and reorganizing bookshelves!). When our tasks are aligned with our values, we will value our tasks.

What does your vision of wellness look like? What action steps are you taking to achieve that vision? (For inspiration check out this post, especially Lissa Rankin's health cairn.)

This red leaf lettuce salad is a great example of how preparing a meal does not have to be time-consuming nor complicated in order to align with our vision of wellness. I will often make salad for dinner. For a well-rounded salad, I keep a few things in mind.

Eastern medicine traditions, specifically the ancient science of Ayurveda, suggests that balancing the six tastes (sweet, salty, sour, pungent, astringent, bitter) in a meal supports balance and health in our body, clarity, and helps us to feel nourished and satisfied, thus diminishing cravings. I try to incorporate as many of these tastes as possible and also balance the macronutrients and textures. I've created a quick reference guide for you below. Hope this is helpful when creating your own salads. And in the meantime, I hope you enjoy this red leaf lettuce salad!

Constructing a Salad

*examples are not exhaustive

Macronutrients

Carbs (greens, fresh fruit, dried fruit, leftover grains)

Protein (legumes, lentils, quinoa, nuts, eggs, tempeh, seeds, cheese)

Fat (avocado, nuts, cheese, extra-virgin olive oil, other cold-pressed oils such as flax)

Textural Components

Crunchy (nuts, seeds, lettuce, some vegetables)
Chewy (dried fruit, some grains, semi-hard/hard cheese, sun-dried tomatoes)
Creamy (avocado, some beans, cheese)
Juicy (stone fruit, citrus fruit, tomatoes)

6 Tastes

Sweet (fruit, grain, starchy vegetables, dairy, sugar, honey)

Salty (salt, soy sauce, sea vegetables)
Sour (citrus fruit, pickled/fermented food, vinegar)
Pungent (mustard, black pepper, ginger)
Astringent (lentils, green apples, grape skins)
Bitter (dark leafy greens, sprouts, beets)

Red Leaf Lettuce and Nectarine Salad

Serves 1

1 nectarine, chopped

4-5 cherry tomatoes, halved

1/3 avocado, chopped

Semi-hard goats cheese

Handful pistachios, shelled

A few handfuls red leaf lettuce, chopped

Whole Grain Mustard Dressing

1 1/2 Tbsp. extra-virgin olive oil

1 Tbsp. apple cider vinegar

1 tsp. whole grain mustard

1/2 tsp. honey

Make the dressing in the bottom of a wide bowl. Season to taste with salt and pepper. Add salad ingredients on top*, then toss gently with two forks or salad servers.

*If you want to make this 30 minutes or so in advance, add the salad ingredients to the dressing, layering n the order listed. Then toss with dressing when ready to serve. This way lettuce does not get soggy.

Southwestern Summer Squash Soup

noreply@blogger.com (Katie Schmidt) — Fri, 01 Aug 2014 08:41:00 +0000

Yellow squash make a short appearance at the farmer's market during the summer months here. They are small and as brightly golden as the sun, and when they are this fresh they need little cooking or embellishment to bring out their tenderness and subtle flavor.

I made this soup to showcase them after being inspired by a squash soup my mom always made and I enjoyed again when I visited this summer. Here squash coins are cooked in a bright and clean broth until crisp tender, then topped with pickled jalapenos, avocado, and fresh corn cut off the cob. This makes a warm but light soup, just right for our long summer evenings where daylight extends until almost 9:30 at night, and the temperature drops to a pleasant coolness.

Somehow it's already August, and I'm not sure how much longer our summer will last here. But as long as possible I'll continue to enjoy soups like this, quinoa bowls, fruit salads (a simple red leaf lettuce salad is coming up next!), and no-cook breakfasts.

But what about you? What foods can you not get enough of at the moment? Whether you're enjoying summer or winter, I'd love to hear your current food loves in the comments below!

Southwestern Summer Squash Soup

Serves 4-6

Notes: You want to use squash and zucchini that have a narrow and firm body, which usually ensures they will have a tighter center (i.e. smaller/fewer seeds) and will not completely turn to mush when cooked.

Knob ghee (or extra-virgin olive oil)

1 red onion, finely chopped

1 red chili, minced (or jalapeno)

3 cloves garlic, minced

Handful cilantro with tender stems, finely chopped, separating stems from leaves

1 Tbsp. ground cumin

7-8 cups / up to 2 liters water

1 Tbsp. salt

6 firm and narrow yellow squash, thinly sliced (1/4")

2 firm and narrow zucchini, thinly sliced (1/4")

To Finish

Pickled jalapeno

1 corn on the cob, removed from cob

Avocado

Heat ghee in a large Dutch oven or soup pot over medium heat. (If using olive oil, heat over medium-low.) Add onion and chili, cook a few minutes until beginning to soften. Add garlic, cilantro stems only, and cumin. Cook for another minute until fragrant.

Add water and salt, cover, bring to a boil, then reduce to simmer. Taste broth at this point, adding more salt if needed. You want it to taste like a really well-seasoned broth, with smoky, spicy, and bright notes. It should be something you wouldn't mind having a bowl full of on its own.

Add sliced squash and zucchini to broth, and simmer for 5-10 minutes, until squash are slightly softened in the center but still with a bite at the edges. Stir in reserved chopped cilantro leaves, taste broth and add more salt if needed.

Ladle into bowls and top with pickled jalapeno*, corn, and avocado.

*Pickled jalapenos are very tasty in this and quite easy to find, even here (Migros/Coop in Mexican food section or Turkish markets). But a squeeze of lime and extra chili can replace pickled jalapeno in a pinch.

Skillet Cherry Cobbler

noreply@blogger.com (Katie Schmidt) — Fri, 25 Jul 2014 07:07:00 +0000

It's cobbler season! Are you as happy about this as I am? I had the good fortune of enjoying peach cobbler on our recent trip to the States not once but twice, while visiting both my mom and mother-in-law. And because I apparently did not get enough there I had to come home and make another. But this time it is filled with cherries, one of my top 3 favorite fruits, and is made in a skillet. There's something about the homey, rustic quality of cooking in a skillet that I just love. It presets my expectations that I will have an easy go cooking and a delicious, comforting result at the end. That's certainly true here, and as long as you have a cherry pitter -- couldn't live without this one--or a few helpers, you really don't have an excuse not to make this.

The cherries are pre-roasted in the skillet, then topped with the biscuit topping and returned to the oven for a quick 10-15 minute bake. The slightly tangy biscuit provides the perfect contrast to the soft, sweet cherries and the oozy, thick syrup they've baked in. Serve it warm, with ice cream of course, and bask in cherry bliss.

Skillet Cherry Cobbler with Buttermilk Biscuit Topping

Serves 6

Cherry Filling

5 cups/2.2 lbs (1 kg) cherries, pitted (weighed before pitting)

1/4 cup (40 gr) coconut sugar (or muscovado/natural cane sugar)

1 Tbsp. arrowroot (or corn starch)

1/2 tsp. ground cinnamon

Juice 1/2 lemon

Couple splashes of water

Buttermilk Biscuit Topping

1 cup (148 gr) light spelt flour (or whole wheat pastry flour)

1/2 tsp. ground cinnamon

1 Tbsp. coconut sugar (or muscovado/natural cane sugar)

1 1/2 tsp. baking powder

1/2 tsp. salt

3 Tbsp. (42.5 gr) cold butter, cut into small pieces

3/4 cup (180 ml) buttermilk

Preheat oven to 400 F (204 C). Add a small knob of butter to a 10 inch (25 cm) cast-iron skillet and place skillet in oven while preheating.

Prepare cherry filling: Once butter has melted, remove skillet from oven and swirl around to cover the bottom with melted butter. Add all filling ingredients to the skillet, and stir to combine. (I left the pitted cherries whole, but you can cut in half if you prefer.) Return skillet to oven and cook for 10 minutes.

In the meantime, prepare biscuit topping: In a medium mixing bowl, use a fork to mix flour and the next 4 ingredients (through salt). Use your fingers to crumble butter into flour mixture until you get pea-sized clumps distributed evenly throughout. Pour in buttermilk and stir with fork until just combined.

Remove skillet from oven. Give cherries a stir. Pour biscuit topping over and spread around with back of a spoon to cover cherries as much as possible. Alternatively, drop dough by spoonfuls to make individual biscuits. Return to oven and cook another 10-15 minutes, or until top is lightly golden. (My oven cooks hot, so my cooking time was barely 10 minutes.)

No-Cook Oatmeal - Two Ways

noreply@blogger.com (Katie Schmidt) — Sat, 19 Jul 2014 09:00:00 +0000

This is the lazy man's answer to oatmeal in the summer. Steel-cut/Irish oats (known as Hafergrütze here) are soaked overnight, rinsed and drained in the morning, then blended with fruit and other flavoring elements to make a thick and creamy bowl of a light but filling raw oat porridge. From rinsing to blending you can have this on the table in 5 minutes. And with the wide array of juicy sun-ripened stone-fruit available right now, the possible flavor combinations are endless. I've included recipes for two of my favorites below.

This oatmeal was another product of my time at our family reunion. My sister-in-law and I made this several mornings. We threw in peaches and walnuts most days, and mango another day. Sometimes I think I get a little overzealous with nuts in my diet, so this week I've been making a peach and sunflower seed version and am offering it here for any of you wanting or needing a nut-free option as well. So go on...whatever option you choose, or if you put your own spin on it, embrace your lazy man side this summer, try this oatmeal, and don't forget to let me know what favorite flavor combinations you come up with!

No-Cook Oatmeal - Two Ways

Notes: The amount of water used will depend on how thick you like your oatmeal and how much is needed to help the blending process. Water measurement in the recipes are a suggestion. This is also a great make-ahead breakfast. Make it the day before, store in a portable glass jar in the fridge, topped with fruit and/or other toppings, and it's ready to grab and go in the morning.

Peachy Sunflower Seed Oatmeal

Serves 2

2/3 cup (100 gr) steel-cut (Irish) oats

2/3 cup (86 gr) sunflower seeds

2 large peaches (3 small) + extra for topping

Juice from 1/4 lemon

1 tsp. cinnamon

Pinch salt

1/3 cup (80 ml) water

Add oats and sunflower seeds to a medium mixing bowl. Fill with water so everything is covered by several inches, then leave on counter to soak overnight (or 6-8 hours).

Rinse and drain thoroughly in a fine-mesh sieve, then add to a blender along with the remaining ingredients. Blend until smooth and creamy, or until you've reached desired consistency. Taste and adjust for salt, sweetness, and acidity level. Top with more peaches and sunflower seeds and/or other toppings.

Cherry Nutella Oatmeal

Serves 2

2/3 cup (100 gr) steel-cut (Irish) oats

2/3 cup (86 gr) hazelnuts, roasted

2/3 cup (100 gr) pitted cherries + extra for topping

1 Tbsp. raw cacao

2-3 soft dates (or honey/maple syrup, to taste)

Pinch salt

1/3 cup (80 ml) water

Add oats to a small mixing bowl. Fill with water so oats are covered by several inches, then leave on counter to soak overnight (or 6-8 hours).

Rinse and drain thoroughly in a fine-mesh sieve, then add to a blender along with the remaining ingredients. Blend until smooth and creamy, or until you've reached desired consistency. Taste and adjust for salt and sweetness. Top with more cherries, hazelnuts, chopped dates, and/or other toppings of your choice.

Additional Toppings

Nut butter

Hemp seeds

Coconut flakes

Bee pollen

Chopped dates

Jicama, Lime, and Pepita Slaw

noreply@blogger.com (Katie Schmidt) — Wed, 16 Jul 2014 07:31:00 +0000

In the span of 2 months, I have flown here, here, and here. I didn't intend for the trips to be so close together, but the timing happened to work best this way. They were all 8-12 hour flights promising a good amount of jetlag, but none of which would I have traded in if I had to do them over again. Nevertheless, I am very happy to finally be home for good this summer to take in some of our own warm summer sun.

Several recipe ideas resulted from our trip to the U.S., one of which was this jicama slaw. While it was fresh on my mind (and the….ahhem…. "shipped jicama" was fresh), I wanted to share it with you, but I promise to return to some Balinese-inspired recipes in the coming months.

My sister-in-law and I made this jicama slaw during our family reunion. I love jicama but have missed it here in Switzerland. If you're not familiar with this root, it is grown in Mexico and other parts of Latin America and Southeast Asia. It is slightly sweet with a texture similar to water chestnuts, pear, and kohlrabi. If you cannot find jicama, grated kohlrabi and a tart apple would be a great substitute in this slaw. Otherwise finely chopped white cabbage (using the regular blade in a food processor) and a grated tart apple would also be delicious.

Jicama, Lime, and Pepita Slaw

Serves 4

Notes: If you cannot find jicama, substitute grated kohlrabi and a tart apple or finely chopped white cabbage (using the regular blade in a food processor) and a grated tart apple.

Juice from 1 medium juicy lime

3 Tbsp. extra-virgin olive oil

Drizzle of honey

1/2 red chili (or jalapeno), minced

Handful cilantro, chopped

1/4 tsp. chipotle chili powder/smoked paprika (optional)

1/4 tsp. salt

1 large jicama (~1.5 lbs/0.7 kg)

1/4 cup (33 gr) toasted pepitas (pumpkin seeds)

In a medium mixing bowl, whisk together lime juice and next 6 ingredients (through salt).

Next, prepare jicama. Cut away ends of jicama and peel skin with a knife or vegetable peeler. Shred jicama using the large grates of a box grater. Squeeze shredded jicama over the sink to remove excess water, then add to the dressing in the mixing bowl.

Using two forks or salad servers, toss jicama until covered in dressing, top with toasted pepitas, and serve. This is great to travel with and for picnics, as it can sit at room temperature for several hours. Simply toss pepitas in last minute if you plan to leave it out for a while.

Summer Berry Cake

noreply@blogger.com (Katie Schmidt) — Mon, 07 Jul 2014 17:52:00 +0000

Well, I had hopes to have this post out in time for the 4th of July celebration in the U.S., especially since I am in the U.S. visiting family over the holiday. But things don't always go as planned. Nevertheless this is a great summer cake to highlight all of the fresh berries.

The cake batter is unique because half is poured into the baking dish as the base, berries are layered on top, then an egg and a little milk are added to the remaining batter before pouring over the berries. This clever technique makes for a denser cake base and a lighter sponge topping with warm, soft berries in the middle. It's a really enjoyable combination that keeps drawing me back to making it again and again.

Summer Berry Cake

Adapted from Bill Granger "Everyday"

Notes: The original recipe calls for a mix of peaches and raspberries, which is also wonderful especially when peaches are juicy, sweet, and ripe. Feel free to substitute with the berries and/or stone fruit that look best where you live. This round I tested the recipe in a square 8x8 in baking dish (as pictured) but I would recommend sticking to the larger size suggested below, or a similar size, for best results.

1 1/2 cups (185 gr) light spelt flour (or whole wheat pastry flour)

1 1/2 tsp. baking powder + 1/2 tsp.

1/4 tsp. salt

1/2 cup (113.4 gr) butter, chilled and diced

1/2 cup (115 gr) coconut sugar + 2 Tbsp (or raw cane sugar)

1 1/2 cups (180 gr) mixed berries (fresh or frozen)

2 tsp. vanilla extract

1 egg, lightly beaten

3/4 cup (185 ml) almond milk (or milk of your choice)

Preheat oven to 350F (180C). Grease and line the base of an 8x12 in (20x30 cm) baking tray.

In a large mixing bowl add flour, 1 1/2 tsp baking powder, and salt. Rub in the butter with your fingertips, then stir in 1/2 cup sugar. Press half the mixture over the base of the tray. Sprinkle berries evenly on top and the remaining 2 Tbsp sugar over berries.

Add the vanilla extract, extra baking powder, egg, and milk to the remaining cake batter and stir well. There will be some lumps, which is fine. Pour batter evenly over the top of the berries and bake for 1 hour, or until top is lightly brown and set*. Transfer dish to a cooling rack and cool slightly before cutting.

*The original recipe recommends baking for an hour but my cake has always been done well before then. I would recommend to start checking your cake at 30 minutes.

Papaya Salad with Lime Cashew Cream and Raw Cacao

noreply@blogger.com (Katie Schmidt) — Sat, 28 Jun 2014 14:57:00 +0000

This is a spin off of an afternoon snack we had at the eco lodge in Bali. There could not have been a more satisfying snack than a simple bowl of papaya drizzled with lime juice, raw cacao, and cashew cream. Papaya and cacao trees were growing in and around the eco lodge and eating from the immediate land around us was a very visceral experience. Even though papaya and cacao trees grow nowhere near us at home in Switzerland, this is such an enjoyable summertime snack or breakfast that I will be making it several more times this summer.

The cashew cream makes more than you will use for the salad, unless of course you double or triple the papaya. But leftover cashew cream stays very well in the fridge for several days and can be used to slather on waffles, quick sweet breads such as banana bread, or to top poached pears, grilled peaches or nectarines, or roasted cherries.

Papaya Salad with Lime Cashew Cream and Raw Cacao

Serves 2-4 (depending on size of papaya)

1 small papaya

Handful raw cacao beans (or cacao nibs)

Juice 1/2 lime

Lime Cashew Cream (recipe below)

Peel papaya, scrape out seeds, and cut into bite size pieces. Transfer to a bowl and squeeze lime juice over. Scatter around raw cacao beans or nibs and dollop a large spoonful of cashew cream on top.

Lime Cashew Cream

1 cup cashews, soaked overnight

6-12 Tbsp. water

1 1/2 Tbsp. honey

Zest 1 lime

Juice 1/2 lime

Seeds scraped from 1 vanilla pod (~2 inch strip)

1/4 tsp. salt

Rinse and drain cashews. Add to a mini food processor (or to the tall cup attachment for the immersion blender)* along with the remaining ingredients. Blend until you get a smooth cream. Add as much water to reach your desired thinness of cream.

*A blender may work but it will depend on the width of your base. I have a wider base and would have needed to add another 1/2 cup of cashews for it to blend properly.

Lessons From The Balinese

noreply@blogger.com (Katie Schmidt) — Sun, 22 Jun 2014 22:06:00 +0000

Bali was our holiday destination. We spent most of our time in the jungle at an eco lodge surrounded by rice paddy fields and dense forests of coconut, papaya, cacao, and banana trees. We were deep in the heart of the island, far removed from anything resembling the modern world, but in the midst of everything important. We got to see the real Bali; thriving nature, tiny villages scattered throughout rice paddy fields, a preserved way of life, sacred temples, and ceremonies where gifts were offered to the gods.

This was the Bali I convinced my husband was worth traveling 20 hours door-to-door to experience first-hand. And this was the Bali that, beyond a beautiful place for a relaxing holiday, I heard possessed a special culture, one that offered us the opportunity to observe a very genuine way of being. The villagers here are poor, they have a hard life. But the strong social ties and sense of community and family enrich their well-being in a way money cannot. The signs of their genuine nature were subtle, but they came across so vividly and were so authentically ingrained in the daily life, that they really made me think.

Smile

Strangers smiled at each other, locals smiled at foreigners, even the endless pack of roaming street dogs, as disheveled and ratty as they were, looked like they were smiling (yes, dogs can smile, though it could have just been the humidity getting to me there). But my point is that the smiles were genuine. We can all tell when smiles are not genuine, can't we? The villagers were smiling in their eyes as much as on their lips which gave me the sense that they cared for others around them on a fundamental level, acknowledging that we are all one, all a part of nature, and therefore all deserve that basic level of respect.

When was the last time you gave a stranger a genuine smile?

Gratitude

We had a guide lead us on a 7 1/2 hour round-trip climb on Mt. Batukaru. Our ascent was divided into 4 sections, each marked by a small temple just off the narrow foot path, if you could even call it a foot path. Our guide left incense and flowers at each temple, as a gift to show gratitude for the mountain and ask for permission to pass into the next section. On the mountain, in our wanderings through the villages, and at the eco lodge, we observed that these basic rituals of gratitude are a typical part of daily life. I think gratitude is one of the main paths to joy and contentment.

What are your daily rituals of gratitude?

Patience + Trust

Balinese driving defies most western rules and boundaries, yet the roads had an order to the disorder. Motorbikes and cars would pull into traffic without waiting for an opening and trust that the cars behind them would make room. Which they always did, without batting an eye or honking their horn. They allowed room for patience on the road, and they trusted each other, so I began to trust their chaotic order.

How often do you allow room for more patience when driving? Where else can you be more trusting in your life?

Have you been to Bali? What made an impression on you?

Roasted Cashew and Green Pea Soup with Mint Chimichurri

noreply@blogger.com (Katie Schmidt) — Sat, 14 Jun 2014 14:48:00 +0000

Recently I realized that I don't make many simple pureed vegetable soups. I love the idea of having them around for a light meal, and I have a whole list of pureed parsnip, beet, carrot, and tomato soup recipes in my favorites folder. But I find myself opting out of making them more often than not because they almost seem too light, if that's possible. If, for the same amount of effort, I can make something more substantial or that will stretch over to the next day's lunch or dinner, I'll almost always choose that instead because I am a strong believer of the cook once, eat twice rule.

So this recipe is my attempt to turn a simple vegetable soup into a substantial meal. By using peas (a legume that acts like a vegetable) and cashews, this soup is hearty enough with good fats and protein while still being light, which was what I was going for here. And the mint chimichurri is essential for the soup, so don't even think about skipping it. It elevates and brightens. The suggested servings listed in the recipe depend on whether the soup is served with anything else. I love making quick flatbreads, so that was my choice, but this recipe will serve fewer if eating it alone.

And yes, if you were wondering we are back from our holiday, and I am excited to share some pictures, thoughts, and inspired recipes from our time away in the coming posts. Stay tuned, and in the meantime I hope you enjoy this soup!

Roasted Cashew and Green Pea Soup with Mint Chimichurri

Serves 3-4

Knob ghee (or butter/coconut oil)

3 cloves garlic, minced

1 red chili, chopped

2 tsp. cumin

4 cups (600 gr) frozen peas

3 cups (750 ml) water

1 bay leaf

2 tsp. salt

1/2 cup (85 gr) cashews, roasted

Juice from 1/2 lemon

Mint chimichurri, to finish (recipe below)

Heat soup pot over medium heat. Add ghee, garlic, chili, and cumin, stir, and cook until fragrant (~1 minute). Add peas, water, bay leaf, and salt. Bring to a boil, reduce to a simmer, cover, and cook for 10 minutes. Add roasted cashews, simmer for 5 minutes, covered, then remove from heat and puree with a hand (immersion) blender until smooth*. Add lemon juice, taste, and adjust for seasoning. Ladle into bowls and top with mint chimichurri.

* Soup can also be blended in a standing blender

Mint Chimichurri

1 bunch mint, stems removed (~ 1/2 cup, tightly packed)

6 Tbsp. extra-virgin olive oil

2-3 tsp. red wine vinegar

1 small clove garlic

Few pinches crushed red pepper flakes

2 Tbsp. water

1/4 tsp. salt

Drizzle honey

Place all ingredients in a small food processor. Blend until smooth, taste, and adjust for seasoning.

Maple-Chipotle Tempeh and Asparagus with Coconut-Lime Sauce

noreply@blogger.com (Katie Schmidt) — Sat, 31 May 2014 09:54:00 +0000

For all of you tempeh fans, this one is for you. Tempeh slices are roasted with asparagus in a sweet and smoky maple-chipotle marinade and then topped with a coconut milk-based sauce flavored with lime , cilantro, and chili. The flavors of this dish are bright and bold and the coconut sauce is way more than a mere garnish so be liberal when serving, as it helps bring the whole dish together.

If you are not familiar with tempeh, it is made from whole fermented soybeans and is minimally processed. This fermentation process allows the beans to bind together in cake form and retain much more protein, fiber, vitamins, and minerals than that of other more processed soy products. Fermenting soybeans also makes the beans more digestible and may provide beneficial bacteria for our gut health, depending on the starter culture used. Tempeh is sweet and nutty when roasted, has a nice bite, and stays together well when sliced, making it suitable for roasting or grilling.

This is an appropriate recipe to share now, as we have just begun a long-awaited tropical vacation where we'll be enjoying lots of coconut and tempeh. I plan to take a little break from posting for a week or two, but I miss being away from you guys for too long so I will look forward to returning to share new inspiration!

Maple-Chipotle Tempeh and Asparagus with Coconut-Lime Sauce

1 package tempeh, preferably organic (~ 7 oz or 200 gr)

Maple-Chipotle Marinade (recipe below)

1 bunch asparagus

Coconut-Lime Sauce (recipe below)

Preheat oven to 375 F (190 C).

Slice tempeh and place in a medium baking dish. Pour over half of the maple-chipotle marinade and turn tempeh over to coat both sides with sauce. Place in oven and cook for 10 minutes.

In the meantime prep asparagus. Remove woody ends, and cut on a diagonal into 2" slices. Add to remaining marinade and toss to coat.

Remove tempeh after 10 minutes, add asparagus and marinade to the baking dish, evenly distributing asparagus around the tempeh. Return to oven and bake another 8-12 minutes (depending on how thin your asparagus are).

Serve tempeh and asparagus over your choice of grains and/or beans*, and top with very generous spoonfuls of coconut-lime sauce. The coconut-lime sauce is not an accessory, it's a main flavor component and helps create a sauce in the bowl, so be liberal when serving.

* I used leftover brown rice and mung beans. Quinoa, black, rice, or couscous would also be nice options.

Maple-Chipotle Marinade

Adapted from 101 Cookbooks

1 1/2 Tbsp. extra-virgin coconut oil, melted

2 Tbsp. apple cider vinegar

Few splashes tamari (or soy sauce)

3 tsp. maple syrup

Heaping 1/2 tsp. chipotle powder (or smoked paprika + few pinches cayenne)

Mix all ingredients in a small bowl, taste, and adjust to your liking.

Coconut-Lime Sauce

1 cup coconut milk (225 ml carton)

Handful cilantro, with tender stems

1 thin green onion (white + green parts), roughly chopped

1 small clove garlic

Zest + juice from 1/2 juicy lime

1 red chili (or jalapeno, to taste)

1/2 tsp. salt

Add all ingredients to a mini food processor (or use an immersion/hand blender) and blend until smooth.

Just the Goods Snacking Granola

noreply@blogger.com (Katie Schmidt) — Sat, 24 May 2014 08:13:00 +0000

Last weekend I snuck away to New York to attend a conference for my holistic health coach training. It was an energetic and inspiring two days worth of learning from some of the top leaders in the health and wellness field. A few of the highlights were Dr. Mehmet Oz, Dr. Lissa Rankin, Marie Forleo, Dr. Mark Hyman, and Dr. Daphne Miller, among many others. I wish I could share with you everything they spoke about, but the one thing they all have in common in their life's work is, in their own way, they each operate from a mindset that wellness is achieved through the dynamic interplay of all facets of life; of course our diet and exercise but also our relationships, careers, emotional well-being, thoughts and attitudes, and spirituality. This is the model from which we are also trained at IIN. I love the way Lissa Rankin presents this idea.

The other highlight of the weekend was being surrounded by like-minded individuals on the same mission: to share our passion as wellness warriors for helping others create small, positive, and sustainable changes for more health and happiness in their diet and lifestyle. On that note, I must briefly put in a plug for the movie Fed Up, released in the U.S. earlier this month. It's a documentary exposing the truth about the food and sugar industries in America. Check out the article and trailer.

Now onto this snack mix. I have several work and play trips coming up in the next few months, and this mix is one of several options I choose between to take when I am traveling. Yes, it is basically a glorified trail mix, but here's the backstory. When I make granola I find myself picking out the roasted nuts, coconut flakes, and dried fruit pieces, the good stuff. I cherry pick (quite literally, if dried cherries are in the mix), and that's how Snacking Granola came about. "Just the Goods" was coined by my friend, Milena, for her all-natural skin care line name, and it is fitting for this as well.

But if I'm going to go to the trouble of making my own trail mix, I might as well make it special and interesting. I know it's not always practical, but why don't we take more time with our food, time to contemplate what we really like and really want to have? It makes the whole experience of preparing and eating it that much more enjoyable. Plus when we engage more with our food and use all of our senses, including our desires to guide our decision and the anticipation of it all coming together, don't you think we will feel content with less because we are satiated on a deeper level? This to me is what mindful eating is all about.

I have been making versions of this mix for a while, but after reading this post I decided to add some spice. If you don’t have five-spice just use cinnamon, or no spice at all is fine too. The key is to decide what flavors, dried fruits, and nuts you really enjoy. Or if you're up for an adventure, play around with some unusual combinations, or new-to-you ingredients. What about brazil nuts or dried strawberries, pineapple, or nectarine? Get creative, treat yourself to the bulk bins at a natural food store and find something exciting to you. It's the intentions we carry into our days and the small moments and pleasures that bring joy to our life.

Just the Goods Snacking Granola

Notes: Nut allergies? No problem, pumpkin and sunflower seeds would be great. No five-spice? Just use cinnamon, or no spice at all.

1 scant Tbsp. extra virgin coconut oil

1 tsp. Chinese five-spice powder

2 tsp. maple syrup or honey (optional)

Small pinch salt

1 1/2 cups (200 gr) almonds

Several large handfuls flaked coconut

Several large handfuls dried mango, chopped

Quality dark chocolate bar (70% cacao or higher), cut into chunks (~50 gr)

Turn oven on to 350 F (176 C). Place coconut oil on a small baking sheet and place in oven while oven is preheating. Remove baking sheet once coconut oil has melted. Skip this step if your coconut oil is liquid at room temperature.

Pour maple syrup over oil on baking sheet, if using. Sprinkle five spice powder and salt evenly over oil, and add almonds. Toss with a wooden spoon until almonds are fully coated in oil and spices. Return to oven and bake for 10-15 minutes, until almonds smell nutty and are golden brown. Toss half-way through and stir in coconut at this point, if you'd prefer it to be toasted also.

Remove from oven, and let cool completely. Add coconut (if it wasn't added earlier), mango, and chocolate. Toss to combine and store in airtight jars or plastic bags.