Archive for the ‘raw food’ Category

WOW: Staghorn Sumac

August 13th, 2010

In the dog days of the North American summer, you may notice the eye-catching red cones on the staghorn sumac (Rhus typhina) trees on roadsides and forest margins… or your back yard! Did you know that this funky, tropical-looking plant brews up a lovely tart pink “sumacade”?

Our process:

We gather about a half-dozen berry clusters, stuff them into a pitcher, pour a half gallon or so of cold water over them, massage them for a few minutes by hand to release the flavorful coating on the seed, and let the concoction rest in a cool, dark place. The longer you steep the sumac, the stronger the flavor. When the flavor is developed to your taste, strain the mixture using a nut milk bag or cheesecloth to remove any fuzzy seeds or other plant matter.  Try it before adding any sweetener – I prefer it this way, though the kids do like a dollop of raw, local honey in their glasses.

Some tips for working with sumac:

Pouring boiling or hot water over the berries leaches tannins from the stems, causing the drink to become bitter. Once you have done and strained the cold infusion, however, you can heat it for a lovely, tart cup of tea on a cool, fall day. Or add the infusion to smoothies or raw soups to enhance the flavor and nutritional profile of the dish.

To enjoy this natural source of Vitamin C in the winter, cut and dry seedheads when they turn a deep, rich crimson.  In CT this occurs primarily during August, but ripe drupes can be found in late July through late September. Place them in a dehydrator or hang them out of direct sunlight in a dry, well-ventilated space until dry, then store, whole, in a brown paper bag.

Rain can wash away some of the flavor, so be sure to gather the berries when it hasn’t rained for a few days. Depriving a tree of all its seed clusters can have detrimental effects so harvest lightly – no more than 4 or 5 per tree.   Birds such as cardinals and grosbeaks dine on the dried drupes that remain on the tree throughout the winter, so rest easy that those seeds will be put to good use.

A warning:

As a cousin of cashews and mangoes, sumac is likely unsuitable for those with sensitivity to those foods. Poison sumac is uncommon, grows in wet areas, has smooth leaves and does NOT have the signature red seed head of the staghorn variety. However, poison ivy can share the same habitat as the staghorn, so watch your feet when getting close. As always when harvesting wild edibles, be sure not to clip plants on the side of a busy road to avoid toxins.

So — take a hike! And treat yourself with a refreshing glass of gorgeous pink Rhus-ade!

Blushing Almond Sundae

August 7th, 2010

The other night, I made a decadent dessert of banana crepes with cashew whipped cream and strawberry sauce atop. Gatlin ate two he loved them so. River is not a banana fan and so I am going to make apple crepes next time. They were lovely but I wanted a little twist and wasn’t in the mood for a crepe.

Into the fridge I went……. I came out with a new favorite sweet treat that truly makes me blush. Almond butter seems to have that warming effect on me.

I scooped a big dollop of raw almond butter into a bowl and topped it with strawberry sauce and a nice dollop of whipped cashew cream. Ooooo wheeeee! It is quick and easy!

I used the cashew cream recipe in Ani Phyo’s Raw Food Essentials since I have it on loan from the library right now. This book also has the wonderful crepes mentioned earlier.

Strawberry Sauce

  • 2 cups fresh strawberries or 15 oz frozen strawberries
  • 1-2 TBS ground chia seeds
  1. Mash the strawberries in a bowl. I use a potato masher.
  2. Grind chia seeds in a spice or coffee grinder
  3. Mix ground chia seeds with strawberries until well combined
  4. Leave to sit 5-10 minutes.

The chia seeds absorb moisture. Chia seeds also help to keep you hydrated since they absorb so much water. Adding more or less ground chia seeds allows you to reach a sauce consistency or a jam like consistency. This stays fresh in the fridge 3-5 days.

Go ahead and be creative! place sliced bananas on the bottom of your sundae or over banana ice cream. Add different toppings like chopped walnuts, whole chia seeds, cacao nibs, buckwheaties or dried coconut.

Have a sundae party and put everything in it’s own bowl and let everyone make their own. Especially fun for kids!

Enjoy!

patriotic shortcake

July 9th, 2010

strawberry blueberry shortcakeThe kids voted for which red-white-and blue dessert we would make as part of our Fourth of July festivities this year — smoothie parfait with a blueberry level, coconut milk yogurt level and sour cherry or raspberry level; blueberry shortcake with raspberries, or something along the lines of Sabrina’s Berries ‘n Cream.

As you can see, shortcake had unanimous support, and I made a sour cherry smoothie to wash it down — mostly cherries, with a little water, one banana and 2 dates. To  prepare for this colorful treat, we picked oodles of fat blueberries at Belltown Hills Orchard in Glastonbury.  Afterward, we followed Matson Hill Road to the end and went for a walk in the woods and dip in the water at Cotton Hollow. Then onto the Glastonbury library (to reluctantly relinquish their overdue copy of David Wolfe’s The Sunfood Diet Success System) and Whole Foods where we found organic strawberries on sale.

I hem and haw (gee, that seems silly in print) about buying organic berries from California, but everything I have read on the topic makes me feel very strongly that even washed berries contain high levels of pesticides and chemical fertilizers. You remember the invaluable resource we mentioned back in February — Environmental Working Group’s Shopper’s Guide to Pesticides. Like this article today from Rodale:  Coming Soon to Your Strawberries: Newly Approved Carcinogenic Pesticide. Aside from those grown in my yard, I have yet to find a good source of local organic berries, especially strawberries. Last year we drove out to the lovely and amazing Kristin Orr’s organic blueberry patch at Fort Hill Farms in Thompson, CT. A gem of a woman, a very special farm, it was worth the trip and we picked 10lbs of organic blueberries! If you know of another organic pick-your-own or farm stand in CT, please pass that info on!

I avoid buying food from across the country when local alternatives are present, but we wanted us some strawberry shortcake.  We had several bowlfuls of homegrown strawberries this year (well, those that actually made it into the bowl, that is, and weren’t gobbled up by my two garden gremlins), but we only made shortcake once.

This is a picture of our first attempt at almond flour drop biscuits which I actually made as drop biscuits. Ignoring the directions, I scooped out a bunch of dough, dropped it on the pan and baked it. Dante chopped  and slightly mashed up our berries with a little wood sorrel and Voila!  We sliced them in half and added the berries, but since they were so big, the texture of the biscuits left something to be desired and we didn’t have the abundance of berries so much biscuit required. Since they were tasty, we tried again.

I followed the directions and used my 1/4 cup measuring cup to scoop the dough, and flattened it once it came out on the baking sheet. Much better! Here’s the recipe, once again using almond flour so entirely gluten free and without that odd aftertaste that we find in many GF flour mixes that involve beans and loads of tapioca or corn starch!

Gluten Free Almond Flour Classic Drop Biscuits

  • 2 1/2 cups blanched almond flour
  • 1/2 tsp. sea salt
  • 1/2 tsp. baking soda
  • 1/4 cup melted coconut oil
  • 1/4 cup honey
  • 2 large eggs
  • 1 tsp. lemon juice
  1. Preheat oven to 350 degrees; line baking sheet with parchment or grease the baking sheet.
  2. Mix the dry ingredients in a large bowl. Mix the wet ingredients in a medium bowl. Combine wet into dry until thoroughly mixed.
  3. Drop the batter in scant 1/4 cups onto baking sheet (will make 8-10 biscuits). Bake for 15-20 minutes until golden brown and cooked through.

She called for grapeseed oil and agave, and we replaced each egg with 1 Tbs ground flax mixed with 3 Tbs water, allowing it to stand until thickened. I mooshed the dough into my 1/4 cup measure, and it came out nicely onto my sheet. I then pressed it down a bit into the shape you see on the right and popped them in the oven.

I whizzed some blueberries and chia seeds in the Vita-Mix, and once smooth I added another couple handfuls and ran the blender gently to chop them a bit to give the sauce a chunky texture. Blueberries thicken on their own, as anyone who has left a blueberry smoothie to stand for a while can attest, but I added the chia to accelerate this and boost the nutrition of the dish.

I started 1 cup of cashews soaking before I mixing shortcake dough or chopping berries. I rinsed these well, drained and added them to the rinsed blender with some water, several dates, the juice of 1 lemon and a pinch of Himalayan sea salt and whizzed til smooth to make a cream sauce to top our shortcake. I didn’t measure, and did this to taste, adding a little water gradually until the blender was able to do it’s job and I achieved the consistency I was looking for.

Our red, white and blue shortcake was a big hit with the family, and some had seconds. The shortcakes were tasty, and I want to try them with little or no sweetener perhaps mix in some chives or other herbs and serve them with a savory dish for dinner. We used to make a veggie stew with cheesy cheddar biscuits, and I think these would be a lovely sub. We’ve even found a replacement for the cheese that melts, stretches and taste delicious! More to come soon on that!

The garden beckons, and the heat wave demands a pilgrimmage to a local body of water, so I’m off!

Happy high garden season!

Berries ‘N Cream

July 4th, 2010

Happy Fourth of July!!

Today is a day of red, white and blue and celebration of America’s independence. Happy Birthday America!

We were headed to a family gathering by the lake to have a cookout, swim and celebrate the fourth. While everyone else was planning on grilling I wanted to make sure we could join in while still keeping in line with our choices for food. So we broke out the sunshine burgers and tossed them on the grill to heat for a minute towards the end of the rest of the family cooking their various meats. We piled the burgers high with lettuce tomato and melted Diya cheese on millet bread. They were great and the kids loved them. It teamed up perfectly with the Waldorf Salad I brought and our Aunts potato salad.

They real highlight was dessert! I made a new favorite.

Berries N’ Cream

In a bowl, layer sliced strawberries, cream and then blueberries on top. Get it, red, white and blue!

Cream:

3/4 cup walnuts
3/4 cup cashews
2 TBS maple syrup
1 TBS honey
1 tsp vanilla
1/2 -3/4 cup water

Put all cream ingredients in vitamix and blend until smooth, scraping sides down as needed.

You can use any nuts you would like including all walnuts or cashew, pecans, macadamia or a combo. Also, feel free to use dates (about six) in place of the honey or maple syrup. You could also use all honey or maple syrup.

Add the water slowly so it stays nice and thick. Change it up a bit by adding some lemon zest or orange zest, or coconut water to make new flavors.

For the top, I fan cut a strawberry and placed it in the center. Garnishing it this way added a nice splah of color and the kids thought it was cool to cut the strawberry this way.

So simple and beautiful. I ate 2 helpings while I was there and a nice snack of it when we got home. Gatlin stated, “I am so full of this but would eat it all if you made it again sometime.” My husband ate a huge container of it. Ok, so I don’t recommend that, but the point is, it is that good!

No need to worry about missing out on that whipped cream experience anymore. This one is sure to please.

Power Slaw

June 13th, 2010

Wow! I am so impressed with the salad I am going to share with you today. It is called Wakame Hemp Power Slaw and it is a knockout! I am still on my kick of using my recipe books at home. I like to call my raw books recipe books because well, they aren’t really “cook”books. I have also changed my lingo in conversation to making or preparing food rather than cooking it since I am not applying heat to the dishes. Anyway, back to the point. This salad blew me away and is another new favorite. I am so grateful to Ani Phyo and her book Ani’s Raw Food Kitchen for all the new salads I have been exploring through her book. They are so varied and different than your typical salad so now I have almost enough salads in my repertoire for every mood I am in!

Wakame Hemp Power Slaw was so easy to prepare and will last 3-4 days in the fridge. Mine didn’t last but two. Proud to say, my hubby even took some to work the next day he liked it so much. I also brought some to share with Sioux to get her review. So, my kids didn’t like it so much but I think they would after a few exposures. I read the other day it can take 15 exposures to a new food before taking to it. So, one down, 14 to go because mamma will be making this one again with all it’s flavor and creamy goodness.

I think we have all heard of the wonderful benefits of kale but what about wakame? Sea veggies are powerhouses. Wakame is high in calcium, protein and chlorophyll. Sea vegetables add essential nutrients and minerals to our diets. They are very versatile and are great in salads and soups. Nori is a common seaweed used as the wrapper for sushi. Dulse is a great salt substitute as is kelp granules. Here is a yummy to add more of these treasures from the sea into your diet.

Wakame Hemp Power Slaw

slaw:

  • 1/2 head kale, ribs removed and torn into bite sized pieces
  • 1/4 head red cabbage, cored and thinly sliced
  • 2 scallions (I used chives from the garden)
  • 1/2 c dry wakame
  • 1/2 c hemp seeds

power dressing

  • 3/4 c brazil nuts (I was out so I used some almonds and cashews)
  • 2 cloves garlic
  • 1 TBS grated ginger (I didn’t measure and just threw about a 1 inch hunk in)
  • 1 tsp sea salt
  • 1/4 c hemp oil (I used olive oil but hemp or flax would be delish!)
  • juice of 1 lime, about 2 TBS
  • 1/4 c water
  1. For slaw, tear kale into bite sized pieces and put in a bowl with the thinly sliced cabbage, scallions or chives and wakame.
  2. To make the dressing, use food processor to process nuts, garlic, ginger and salt. Add remaining dressing ingredients and process until smooth. I just put it all in the Vitamix and whizzed it up until smooth.
  3. Pour or scoop dressing into bowl with slaw and toss until well incorporated.
  4. Top with hemp seeds

The slaw does have very interesting flavors. The lime and ginger in the dressing combined with the creaminess hold up very well to all the flavors of the kale cabbage and wakame. This salad doesn’t need to stand off to be labeled a side dish but is a perfect meal type salad and can hold it’s own in the spotlight. Enjoy!

yard salad

June 10th, 2010

Thanks to our chickens, who managed to escape their large run frequently this spring, many of our greens got off to a slow start. Therefore, when I want a salad, I have to meander about the yard grabbing bits here and there to make up a salad. I take up a bushel or the salad spinner and head out into the yard to see what I can find. The flavor and freshness of yard salad bowl me over, and I love adding whatever edible flowers we have for both decoration and flavor, depending.

We just used a light homemade vinaigrette and made a salad bar, so everyone could choose the salad components they liked — yard salad with herbs and flowers, a spicy mix with cress and sliced radishes, and a not-exactly-from-our-yard mix that includes cucumber, romaine, celery and pea shoots. I wasn’t sure if they mesclun would be too spicy for the kids since some of it had bolted in the warm weather but it turned out to be tame enough for their palates.

The kids picked some small not-quite-ready-yet french breakfast radishes while I cut the mesclun mix and cress (cress, tiny radishes and mesclun in spinner acros the top of the picture). I also gathered (going clockwise for rest of picture) parsley (far left), lambs quarters (pick them young — you can eat the stems if they’re young enough, or just the leaves if they’re woodier), some merveille de quatre saisons lettuce and bronze arrowhead lettuce, two varieties of kale and just a pinch of basil.

These pictures are from a couple of weeks ago, and the rest of the radishes have poked their ruddy shoulders out of the ground and were eaten already. Our lambs quarters are at the point that I’m only picking leaves, and our parsley, which had overwintered, is starting to flower. The lettuces are offering up more than just a couple of small leaves, and the chard is also big enough to harvest so we’re still enjoying yard salad in all it’s seasonal variations. The chive flowers have passed, though i’m wondering if I’d chopped them all off and not allowed it to set seeds, if it would keep producing flowers — anyone have any experience with this? We’ve started adding rose petals and wood sorrel which are out now that earlier “weeds” like chickweed are also past their prime.

What do you scrounge from your yard for your salad?

Pretty In Purple

June 6th, 2010

I love to get new raw books from the library! For a change, I decided to start making more recipes out of the many raw books on my own shelf. What a novel idea, eh? So, it was time to go grocery shopping again and I went to the shelf and picked Ani Phyo as my author of choice this time around. I bookmarked several recipes I want to make and am concentrating aon a couple a week.

I am always leery of kale salad recipes because I LOVE the one that I currently make and have tried many others and none have held up to the one tried and true recipe that makes everyone in my house go goo goo for kale and may I add, is the most passed on recipe I have. In her book Ani’s Raw Food Kitchen is one titled Cabbage Kale Slaw In Simple Greek Dressing. It is so simple and I really dig this way to use kale!

Pretty In Purple Salad

  • 1/2 head kale, any type, destemmed (I used curly)
  • 1/4 head red cabbage (Iused 1/2 a head)

simple Greek dressing

  • 2 TBS apple cider vinegar
  • 1/4 c. olive oil
  • 1/2 tsp sea salt
  • 1 tsp thyme

Thinly slice the kale and cabbage and place in a mixing bowl. Place the dressing ingredients in the bowl and toss well. Eat right away or set aside to marinate and soften.

I had also added a couple cloves of garlic to the dressing. I put the dressing ingredients in the Vitamix to blend and then poured it on the slaw and massaged it to aid in softening the veggies since the dinner bell was going to ring soon.

Fantastic and pretty! Just right and perfect for lunch the next day. I even sent some into to work with my hubby and he ate it all up, yum!

The dressing recipe is like an extra special bonus. It is so good and really tastes like Greek dressing. It calls out for further experimenting to make a big Greek salad with greens, olives, grape tomatoes and dare I say a raw feta to crumble on top!

Soup, It’s What’s For Lunch

June 5th, 2010

I really love Gatlin’s interpretation of my lunch today. He called it a plate of sunshine.  I made River and Gatlin veggie soup (cooked) and myself another one of Ani’s Raw Food Kitchen recipes called Tomato Basil Bisque. I had actually made the soup the evening before and was having the leftovers.

Raw foods are interesting in that as time goes by, the flavors of dishes change and meld together. I have had some dishes that I didn’t care for after making them but a day or even two later they are smashing. The same seems to hold true for Ani’s Bisque. I liked it better day two. The kids didn’t really care for it day one but Gatlin said, “Not bad” this next day at lunch. Neither of them still ate a bowl.

Instead, Gatlin devoured my rays of sunshine! I sliced red pepper and stuffed it with a simple homemade guacomole. He loves these as do I. River is my simple kind of man. He likes just straight up red pepper and lots of it. He does like guacomole but not tampering with his red pepper.

Tomato Basil Bisque

bisque base

  • 3 tomatoes, chopped
  • 2 cloves garlic
  • 1 1/2 c. olive oil
  • 2 tsp sea salt
  • 2 c. water

bisque toppings

  • 1 tomato, diced
  • 1 c. basil chiffonade
  1. blend bisque base ingredients until smooth
  2. pour into four bowls and top with tomatoes and basil

Did your eyes pop when you read 1 1/2 c. oil? Mine did, but I followed the recipe. Whoooo, too much oil. I would at least half the oil next time. It had mellowed by the next day but still way too heavy for me. I also didn’t have another tomato to dice for the top so I made and ate only the base. It would be really good with the basil and diced tomatoes on top but would lend itself well to other toppings as well.

A new cut: chiffonade, for those that are unfamiliar, is a way of cutting the basil. It will create long, thin strips. I like to take a few basil leaves and lay them on top of one another. Roll them up together and then cut thinly from the short end to the longer end. This looks decorative as all the strips will be of equal width. Basil is a tender herb so cutting it chiffonade also helps not to bruise the basil.

Enjoy!

WOW: nettles

May 23rd, 2010

Grab those garden gloves — it’s time for a new feature on crunchybits! Welcome to our first Weed of the Week — Nettles!

We’ve already talked about the health benefits of nettle infusions. This humble herb helps with respiratory troubles, allergic reactions, arthritis, skin problems, kidney stones and bladder infections. but the uses of nettles don’t stop there. You can steep nettle stalks in a bucket of water for a few weeks until fermentation stops (once there are no more bubbles when you stir) and use a dilution of this pungent “tea” as a foliar feed or soil fertilizer for your plants.

In addition to the feeding and healing people and their vegetable patches, nettles have been used for more than 2000 years to make things like rope, paper or cloth. And they can dye the fabric too!  The leaves will give a green color, while the roots boiled with salt or alum yield a lovely yellow.

Nettles attract a number of butterflies, who lay their eggs on the plant so their caterpillars have a tasty, nutritious start on life.  Once the plants go to seed, the birds will visit your patch to dine. So it has a place in your wildlife garden too!

Here in CT, nettles been out for a few months, and the patches we’ve expanded in the garden are producing nicely.  Although today Dante asked me not to do that again because getting around the garden in shorts and with bare feet isn’t as pleasant as before where the nettles were primarily outside the fence and just inside at one corner.

We’ve been using them primarily in our smoothies, but last week I found a nettle soup recipe in a library cookbook Love Soup by Anna Thomas. I adapted it a bit, and am posting the resulting recipe below. It was delicious, and Dante and Luke ate a couple of bowls. Lucia didn’t care for it, but said she will try it again next time.Something about it reminds me of homemade chicken and rice soup from my childhood.

Nettle Soup

  • 2 large onions, diced
  • 4 cloves garlic
  • 4 carrots, diced
  • 4 stalks celery, diced
  • 4 yukon gold potatoes, diced
  • 1 cup lentils
  • 1 cup millet
  • 6-8 leaves kale, chopped
  • 4 cups chopped nettles
  • water or broth
  • salt to taste
  1. Saute onions on medium low heat until they start to brown.
  2. Meanwhile chop and measure out everything but the greens.
  3. Once the onions turn translucent, add the carrots, celery and potato and stir occasionally for about 5 minutes.
  4. Add the garlic and stir, cooking for one minute.
  5. Add water and/or broth to cover and bring to a boil.
  6. Add lentils and millet, stir and reduce to a simmer.
  7. After about 20 minutes, add chopped greens and remove from heat.

I didn’t want to add any spices so I could taste the subtle flavor of the nettles, but I think next time round I would add some fresh herbs. And possibly more nettles.

Happy harvesting — don’t forget to wear thick gloves or proceed with caution!

Lunches On The Go

May 21st, 2010

In an effort to eat healthier and save money, my husband has tarted taking his lunch to work with him. Some days we just do soup. I have been buying the Dr. McDougall’s which comes in a paper box. It is my top choice at the moment because it is a BPA free container! They also have many gluten and dairy free soup choices which is important to me.

Most days, I try to send a homemade lunch. I need it to be filling and something he can eat on the run. I am always on the hunt for good to go containers for this reason. Right now we use our tiffins. I am fairly pleased with these. It has 3 sections to fill. The top section has it’s own lid so I can put soup in it or another liquidy option and it will not leak. The bottom two do not have their own lid but use the bottom of the section above it. The bottom section has long clips to hold the whole contraption together. They are bit cumbersome when opened but this is a minor setback.

Todays tiffin included cookies made with leftover almond pulp, flax meal, dates, cinnamon and other yummy stuff that were then dehydrated. I put those in the bottom part. In the middle went some cheezy almonds. On top I put mesclun topped with fantastic fajita marinated veggies with a little extra dressing. Of course he takes a big stainless steel thermos of water as well that he can refill during the day.

The goal for me is to pack in the nutrition and to fill him up. I like to pack things like todays cookis and almonds that give him some power packed nutrition and are filling.

Happy travels!