When it gets hot out, I like to have good things ready and waiting for me in the kitchen. Fresh fruits, cold fresh veggies, some dips (like hummus or salsa), and a variety of summer salads. Making things in bulk is key for me–the hot days make me less inclined to turn on my oven or stove. Chopping extra carrot sticks or making extra salad, it really is a life saver when you sweat just thinking about the afternoon sun. We don’t have air conditioning which in the temperate Portland climate is fine for 50 out of the 52 weeks of the year. But it’s those scorcher weeks that make me want to do nothing but sit in the shade and sip icy cool mint water (ah, to dream!).
Last night I made another great summer salad and knew I had to share it with you. This salad was RE-FRESH-ING–and freshness, in it’s many forms, is something we all search for especially when we’re feeling overheated. The spicy coolness of the fresh basil mixed with the sweet crunch of fresh corn from the cob was a combination I hadn’t tried before, and it was delicious. I’m originally from the Washington DC area and summers there are, well, ridiculous. Many of my family and friends still there haven’t actually enjoyed the summer because it is TOO hot; they stay indoors where their air conditioners make it bearable from the 107 degrees F and 98% humidity–and I don’t blame them, that’s hot. Over the course of the past ten years, they’ve reached record highs in temperature–and it keeps getting hotter! As a kid, I remember the city would code the days: code orange, red, and purple, and they would highly advise to keep children and the elderly inside on those days. But my friends and I still road our bikes to the pool because staying inside was just not an option! (I wonder if they’ve created a code black day for today’s standards, because that was over 15 years ago.) However, the intensity of the weather there certainly has brought me pause. Summer, I believe, is a time to be enjoyed. But with people being trapped in their air conditioning because it keeps getting hotter each year, I wonder how the next generation will fare with “enjoying” the summer months. Not the shade, nor icy cool mint drinks brings people respite from that kind of oppressive heat when just 20 years ago, it did. Keeping cool and fresh in the summer means different things for us all depending on where we live–and I think every little thing you can do to take care of yourself during these hot days can do wonders for both your body and overall mood. After all, isn’t life about the little things? 
Quinoa Basil and Fresh Corn Salad, recipe adapted from Vegetarian Times
1 1/2 cups uncooked quinoa, rinsed well
1 tsp. salt
2 cups fresh (about 4 ears) or frozen corn
1 cup tightly packed basil leaves, finely chopped
1/2 cup diced sun dried tomatoes (soaked in hot water for 15 minutes prior to slicing)
1/2 cup diced red onion
2 Tbs. olive oil
3 to 5 Tbs. fresh lemon juice (1 to 2 lemons)
In medium saucepan, combine quinoa, salt and 3 cups water. Bring to a boil over high heat. Cover, reduce heat to low and simmer 12 minutes.
Add corn, cover and cook until quinoa is tender but still a little crunchy, about 3 minutes.
Drain quinoa mixture and transfer to large serving bowl. Toss well with fork, fluffing quinoa. Set aside to cool slightly.
Add basil, peppers and onion. Stir in oil and enough lemon juice to give salad a distinct lemony edge. Adjust seasonings to taste and serve.
Serves about 6, enjoy!
On another note, I was featured on a fantastic blog called Copycat Mashup. The premise is where two artists are taken and “mashed up” to create a totally new project, inspired by the original artists work. Who knew I could be mashed up with sculptor and mobile artist Alexander Calder? Check it out–I hope they enter a pie next year in Pietopia!
I also wanted to introduce you to my friend and very talented photographer Abbey Hepner. All of her photos are pure magic and simply stunning. She did a small photo shoot for me last month and they turned out better than I had even imagined! Check out the rest of her work on her website and her blog.
Versatile, seasonal, and low-cost. Those words are music to my ears! Especially when it comes to fantastic tasting summer salads for the many BBQ’s, get togethers, and parties the warmer months spur on. I’ve been really enjoying two salads in particular: a pesto pasta heirloom tomato salad and a wheat-berry spinach salad. Pesto is super versatile and is the perfect playground for imaginative flavor combination. You simply start with a green base: basil, mint, Italian parsley, or spinach to name a few. Then you add in a little zest: fresh garlic, scallions, red onion, green onion, etc. Next, you might want to bulk it up a little, try: pine nuts, fresh crumbly parmesan (Trader Joe’s sells some of my favorite Parmigiano-Reggiano), sun-dried tomatoes, etc. Of course, don’t forget the olive oil, nothing less than 1/4 cup will do–it needs to be nice and juicy. And there you go! This particular pesto salad I used Italian Parsley, sun-dried tomatoes, fresh garlic cloves, salt, pepper, and olive oil. It was fresh, summery, and delicious! Next time, I think I may try adding some Parmesan too, just to mix it up a little.
Parsley Pesto
1 bunch fresh Italian (flat-leaf) parsley
4 cloves fresh garlic
4 sun dried tomato halves, soaked in hot water for 15 mins
1/4 cup olive oil
salt and pepper to taste
optional 1/4 cup freshly grated parmesan cheese
Pulse in your food processor until a past, fold into pasta (I used Oreccheti pasta, one of my favorite shapes). Add sliced heirloom tomatoes and stir. Serve and enjoy!
Wheat berries are one of my favorite grains. I love their chewy texture and how satiating they are! I also love them because their flavor expands and develops the better you chew them. As someone who tends to eat on the fast side (or more like wolfing down food! I just get excited I guess), this has been a great food to eat for me to meditate a little more on the amazing range of flavors and textures a food can provide. Wheat berries tend to be more of a winter food, however, I’ve found that using them in cool summer salads have been great. I like the tangy flavor of the feta mixed with the subtle sweetness of the wheat berry and the green crunch of the fresh spinach. A dollop of olive oil, a squeeze of fresh lemon, a little pepper and wha-la, summer wheat berry salad!
Wheat Berry Salad
1 cup wheat berries, boiled in 4 cups water for 70 mins on low
1 package of feta cheese (I say the more the better, but this is total personal preference)
1 clove fresh garlic or 1 scallion, minced
1 bag or package of fresh baby spinach
1/2 small lemon juice
1/8 cup olive oil
salt and pepper to taste
Wash wheat berries in a strainer until the water runs clear. Boil 4 cups water and add the washed berries, cook on low heat for 70 minutes. Strain berries from cooking water and transfer to a bowl. Add feta, garlic or scallion, spinach, lemon juice, and olive oil and stir. Let sit for a few minutes to let the spinach soften just a bit. Serve at room temperature and enjoy!
I made the avocado cake again and decorated the top with fresh raspberries (from my Aunt’s garden) and fresh strawberries (from Mt. Hood). I like cake.
Andrew and I went on a trip through Central Oregon for the holiday weekend. Oregon never ceases to amaze me–the coast is so beautiful but central Oregon has sun (and more sun!), desert, fantastic hikes, views of the Cascade’s that will blow your mind, and cute towns with good brew pubs. We first went to Crater Lake. We tried to go last year but the lake was hidden beneath a thick blanket of smoke from smoldering forest fires (they happen naturally from lightning). So we went again to get the full majestic and breathtaking views it has to offer.
Looks a lot like the Caribbean! Crater Lake’s water is clear and amazing.
We also went to Bend and Smith Rocks. The desert was beautiful–hot sun, but the air was cool. The temperature did not rise above 78 degrees F. We camped there then drove home the following day on some scenic back roads.
From left: Mt. Bachelor, The Three Sisters, Mt. Jefferson.
Andrew took this photo!
We stumbled upon these beautiful falls and a lake most appropriately called Clear Lake. Row boats beckoned us, so we went out on the lake for a break from our drive. This alpine lake was a gem to stumble upon!
Cheers for summer!
Buckwheat has made a grand appearance in our kitchen this week–and thank goodness it has. Chilly mornings before setting out for a vigorous hike or bike ride, I crave something dense, warm, and nourishing like buckwheat pancakes. I love them! Toss some fresh, almost mushy and insanely sweet berries on top with a splash of maple syrup, it doesn’t get much better than that. Or does it? I ran across a recipe for a Fleur de Sel Buckwheat cake and didn’t know what to think. Cake? Buckwheat cake? The author, David Lebovitz, is entirely reputable and any recipes I’ve made of his have been fantastic. Having lots of buckwheat flour in the house, I decided it was a must try. The warmer days have had me looking for foods a little more on the salty side and less sweet.
Let’s talk a little bit about buckwheat first. It’s actually not a grain, but a fruit seed akin to rhubarb! This makes it a great option for people who are gluten sensitive or intolerant. It has a deep, nutty flavor, earthy in taste and texture. Buckwheat is fantastic for your cardiovascular system. It helps lower cholesterol, maintain blood flow, keep platelets from clotting excessively, and provides the body with flavonoids, or phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants. Nutrients in Buckwheat may also contribute to blood sugar control by lowering blood gulcose and insulin levels–one of the main reasons I love eating these pancakes in the morning! It is also a great source of magnesium–a very important mineral in our bodies. It helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. Cool!
I knew that buckwheat was “good” for me, but I didn’t realize just how good it actually was. It’s interesting how your body asks for what it needs! And in this case, I’ve been needing more minerals and phytonutrients. So neat! I’m going to share with you my never fail Buckwheat Pancake recipe. It is so easy to whip up in the morning and make a batch of these, you will not be disspointed. In fact, you may find yourself craving them as well! I don’t think I’ll ever go back to regular pancakes when I could eat these and be satisfied on so many levels! Adding a hint of vanilla and cinnamon really round out the nuttiness of the buckwheat–they are fragrant and flavorful and will keep you satiated until lunch!
Buckwheat Pancakes, recipe adapted from Mark Bittman’s How to Cook Everything Vegetarian
1 cup all purpose or whole wheat pastry flour
1 cup buckwheat flour
1 tablespoon baking powder
1/2 teaspoon salt
1 tablespoon maple syrup (yes, in the batter too)
2 eggs
2 cups milk or water
1-2 teaspoons vanilla extract
1/2 teaspoon cinnamon
2 tablespoons olive oil or melted butter
Preheat griddle or large skillet over medium-low heat while you make the batter. Mix together the dry ingredients. Make a well in the dry ingredients and add the eggs, milk or water, vanilla extract, and oil or melted butter. Stir together until completely well mixed. If the batter seems too thick, add a little more milk or water. If your griddle or skillet is non-stick, you can cook your pancakes right on there, but otherwise, use a little butter first so they don’t stick to other surfaces. Adjust the heat as necessary; usually the first batch will require a higher heat than the later batches. The idea is to brown the bottom in 2-4 minutes without burning it. Flip the pancakes when they are cooked on the bottom and cook until lightly browned. Serve warm with maple syrup, fresh berries, peaches, or Greek yogurt! Enjoy!
And now for the cake! I am seriously impressed with the flavor and texture of this unassuming looking cake. It’s brown, it’s small, there’s nothing fancy about it really–except it’s taste! I could get lost in the subtle hints of flavors as I chew a slice of this. It is like walking down a garden path and wandering through a variety of different scents and scenes–but it’s all happening in your mouth. Something about how the dark rum mingles with the spicy hints of cinnamon all carried through by the earthy aroma of the buckwheat. There is also quite a bit of butter involved, which folds all the flavors into one another, connecting them and creating new sensations. Then there’s the fleur de sel. Yes. This is the icing on top, because just when you think you have it all figured out, you are pleasantly surprised by a tiny salty aftertaste. And then you’ve got to try it all over again, just to be sure! It can turn into a vicious cycle, leading to eating many more slices of this cake than intended. But that’s what friends and family are for! I made some fresh whipped cream flavored with maple syrup (have you tried this? it’s delicious!) for the side, but would also pair well with any fruit compote, or simply naked.
Fleur de Sel Buckwheat Cake via 101 cookbooks via David Lebovitz
For the cake:
7/8 cup (140g) buckwheat flour
1 cup (140g) all-purpose flour
1/2 teaspoon plus 1/3 teaspoon fleur de sel
1/4 teaspoon ground cinnamon
1/2 pound (240g) unsalted butter, at room temp
1 cup (200g) sugar
4 large egg yolks
1 large egg
3/4 teaspoon vanilla extract
2 tablespoons dark rum
For the glaze:
1 large egg yolk
1 teaspoon milk
Butter a 9 or 10-inch (25-cm) tart pan with a removable bottom or a 9-inch/23 cm springform cake pan). Preheat the oven to 350F degrees (180C).
In a small bowl, whisk together the buckwheat and all-purpose flour with 1/2 teaspoon salt and the cinnamon.
In the bowl of a standing mixer or by hand, beat the butter until light and fluffy. Add the sugar and continue to beat until smooth.
In a separate bowl, beat the 4 egg yolks and whole egg with the vanilla and rum with a fork, then gradually dribble the egg mixture into the batter while beating. If using an electric mixer, beat on high speed so the butter gets really airy.
Mix in the dry ingredients just until incorporated. Scrape the batter into the prepared pan and smooth the top as flat as possible with an offset metal or plastic spatula.
Make a glaze by stirring the single yolk and milk together with a fork, then brush it generously all over the top. (You may not use it all, but use most of it.) Take a fork and rake it across the top in three parallel lines, evenly space; then repeat starting from a slightly different angle to make a criss-cross pattern.
Crumble the remaining 1/3 teaspoon salt over the gateau with your fingers and bake for 45 minutes (hs note: you might want to place a rimmed baking sheet on the rack below your tart in case it leaks at all – also, don’t over-bake or it will be on the dry side – start checking after 35 minutes or so). Let cool completely before unmolding.
Reprinted from The Sweet Life in Paris by David Lebovitz via 101 Cookbooks. Broadway (May 5, 2009)
Cheers!
Last week, a friend of mine sent me a recipe for chocolate cake. This cake, unlike the regular good-ol’ butter variety, is made with avocado for it’s main source of fat (because we all know that in order for a baked good to be truly good, there needs to be some good fat in there!). I had never tried substituting avocado for butter before, but was definitely up to the challenge. This cake is vegan, and one of the best vegan cakes I’ve ever tried, at that. Vegan baking used to scare me a little–if there isn’t butter or eggs in it, what IS in it? I used to think. But, after experimenting with lots of recipes and sampling delicious vegan baked goods from the numerous vegan bakeries around town, I’ve decided they are absolutely equal players in the baking field.
I was pleasantly surprised with how light and moist the crumb of this cake was as well as how much chocolate flavor each bite packed. I was even more pleased about the fact that I was eating something packed full of healthy fats (the avocado), no white flour (whole wheat pastry flour), no white sugar (brown rice syrup and sucanant), and it was delicious. What is happening here? I wondered out loud. My mind used to get so boggled when thinking about baking things that wouldn’t make my teeth fall out, grow an extra tire around my waist, make my blood sugar soar, or all of the above. But, it’s possible! I think I am more amazed than anyone here, haha.
Give this cake a try! You won’t be disappointed. However, if you are looking for something super sweet, you might not enjoy it as much. But that is precisely why I did! I could actually taste the chocolate flavors and not just an overpowering sweetness. There are a couple of options for frosting too! I made a simple, very non-vegan frosting with some cultured cream cheese, whipped cream, and maple syrup. My friend made a fantastic coconut cream frosting (vegan) that, she said, rocked her world. And I’ve also seen another recipe for a spinach-whipped cream frosting. No joke, but she said it was good! I’d have to try it to believe it though. This cake is really versatile when it comes to toppings, so take your pick and go for it!
ps–Just a gentle reminder that Friday is the last day to enter Pietopia this year! Just 300 words (about a short paragraph) and and a recipe and you could win!
Cheers!
Vegan Chocolate Avocado Cake, adapted from the edible perspective
3 cups whole wheat pastry or all-purpose flour
8 Tablespoons unsweetened cocoa powder
1/2 teaspoon salt
2 teaspoons baking powder
2 teaspoons baking soda
3/4 cup brown rice syrup
3/4 cup sucanat or granulated sugar
1/4 cup olive oil
1/2 cup soft avocado, well mashed, about 1 medium avocado
1 cup water
1 c almond milk or rice milk
2 Tablespoons vinegar
2 teaspoons vanilla extract
Preheat oven to 350 degrees F. Grease and flour two 8 or 9-inch rounds or 1 9 x 13-inch pan. Sift together all of the dry ingredients except the sugar. Set that aside.
Mix all the wet ingredients together in a bowl, including the super mashed avocado.
Add sugar into the wet mix and stir.
Mix the wet with the dry all at once, and beat with a whisk (by hand) until smooth.
Pour batter into a greased cake tins. Bake for 30 to 40 minutes, until a toothpick inserted comes out clean.
Let cakes cool in pan for 15 minutes, remove from pan and place on rack to cool completely before frosting.
Whipped Cream Cheese Frosting
1 package regular cultured cream cheese
2 cups heavy whipped cream
1/4 cup maple syrup
Whip the cream cheese and maple syrup until smooth. In another bowl, whip all the whipped cream until stiff peaks form. Add a few scoops of it to the cream cheese, folding it in and then blend well, then add the rest and whisk until completely blended.
What’s that, you say? Black Bean brownies? Yes, you didn’t read that wrong. These little dense chocolate squares of goodness are packed with dark chocolate flavor that melts in your mouth. They are flourless, heightening the chocolate-effect to a whole new level. So if you are gluten intolerant, this is a fantastic option for you.
I admit, I was curious. How would these turn out? Would they be…good? Or would they be just another new-fangled, health-crazed, recipe trying to turn a classic into something “healthy”? I had to find out. Reading through the recipe, I couldn’t tell how they would taste (namely because I had never purred beans into a baked good) but I was pleasantly surprised.
The only thing that caught me off guard was the cup and a half of agave nectar it called for. I mean, that stuff is sweet. For every tablespoon of honey, you only need about a teaspoon of agave–it’s intense. The thought of that much agave made my mouth pucker a bit. There is also a lot of controversy about agave nectar being a good sugar substitute. Unlike sugar, it has a very low glycemic index. Diabetics can use it because it doesn’t interfere with their insulin levels–meaning it doesn’t make their blood sugar go wonky when they eat it. However, the reason it doesn’t interfere with our insulin levels is because agave is processed in the body, through the liver, as fructose. Fructose does not get converted into blood glucose (or energy in the form of sugars from foods we eat including: whole grains, fruits, and even regular ol’ sugar–the most concentrated form), but rather it gets stored in our body as fat. Hmm.
Also, in order to get agave to it’s edible sweet form that we all know and can buy in bottles in the store, it goes through quite the process of refinement. This means that all of the natural enzymes that would normally help the body digest these high levels of fructose are gone, thus leaving our liver to do a big job of sorting through and processing everything. What do I think about agave? Moderation, moderation, moderation. I prefer over all raw, natural honey or maple syrup–they are my absolute favorites. I used to use a lot more agave (in my tea, on toast, etc…) but I don’t do that any more. The studies that I have read make me hesitant to eat too much of it–as it is constantly associated with being as bad, if not worse, for you as the dreaded High Fructose Corn Syrup. And in reality, they are both made quite similarly.
And knowing all this, I still made these brownies. I love the quest, the challenge, the different ingredients! And call it what you will, but it was so interesting to see how they would turn out in both flavor and especially texture. I am smitten with the flourless-ness that the black beans provided–they were as rich, moist, and dense as a flourless chocolate cake. This made my mind swirl with other ideas about using purred legumes in things! They also turned out to be a bit too sweet for my taste. If I ever end up making them again, I am going to play around with a combination of other sweeteners like molasses, maple syrup, honey, and brown rice syrup. (The recipe said to use a 1:1 ratio for honey as a substitute if you don’t have agave–if you try this, let me know how they turn out!) Make no mistake, these are not “healthy” for you! But they are fun to make, delicious to eat and share with friends. Did I mention they will satisfy major chocolate cravings? Yes, in a big way.
Cheers!
Black Bean Brownies, recipe adapted from 101 cookbooks
4 ounces unsweetened chocolate
1 cup unsalted butter
2 cups soft-cooked black beans, drained and rinsed well (about 1 can)
1 tablespoon vanilla extract
3 tablespoons instant coffee or espresso
3 tablespoons cocoa powder (I found adding this gave them a richer, deeper texture and flavor)
¼ teaspoon sea salt
4 large eggs
1½ cups raw, dark agave nectar (dark agave I feel heightens the chocolate flavor vs. the light agave which literally just adds “sweet” to what you use it in).
Preheat the oven to 325°F. Line an 11- by 18-inch (rimmed) baking pan (or jellyroll pan) with parchment paper and lightly oil with canola oil spray.
Melt the chocolate and butter in a glass bowl in the microwave for 1 1/2 to 2 minutes on high. Stir with a spoon to melt the chocolate completely. Place the beans, 1/2 cup of the walnuts, the vanilla extract, and a couple of spoonfuls of the melted chocolate mixture into the bowl of a food processor. Blend about 2 minutes, or until smooth. The batter should be thick and the beans smooth. Set aside.
In a large bowl, mix together the remaining 1/2 cup walnuts, remaining melted chocolate mixture, coffee substitute, and salt. Mix well and set aside.
In a separate bowl, with an electric mixer beat the eggs until light and creamy, about 1 minute. Add the agave nectar and beat well. Set aside.
Add the bean/chocolate mixture to the coffee/chocolate mixture. Stir until blended well.
Add the egg mixture, reserving about 1/2 cup. Mix well. Pour the batter into the prepared pan. Using an electric mixer, beat the remaining 1/2 cup egg mixture until light and fluffy. Drizzle over the brownie batter. Use a wooden toothpick to pull the egg mixture through the batter, creating a marbled effect. (I ended up not doing this and it was absolutely fine). Bake for 30 to 40 minutes, until the brownies are set. Let cool in the pan completely before cutting into squares. (They will be soft until refrigerated.)
Makes 45 (2-inch) brownies.
Tart, crunchy, crumbly, hearty, warm, soft, textured, sweet, and aromatic. A nutshell description of what you would encounter if you made this bread at home. It is so much more than that though–it’s an experience. First, it fills your house up with the warming smells of yeasted whole wheat bread as it rises and bakes. Then, as you are enveloped by the soft blanket of bready-aroma, you bite into a warm piece smothered in fresh butter–a little drips down your chin–and a zing! of apricot hits your tongue as you crunch into a small grounded piece of toasted almond. The bread is so warm and moist (the coconut shreds helped with that), that you don’t even need the butter and honey you find yourself spreading on top. But today, today you are being a little bit wild, a little decadent, even a little mischievous. Because if we were “good” all the time, life would be really dull and boring.
It felt good to be bad, but the funny part is, this bread is not bad for you–it’s great for you. And I’ve been enjoying it for breakfast and an afternoon snack since I made it! I am discovering that there really is a place for my beloved baking in the world of health. Not everything comes out like cardboard, a sugar cube, or a well oiled piece of paper (although, this has definitely happened). I find when I let my creative inhibitions flow, recipes like this literally emerge and I am quite satisfied. So much so, that I feel a bit mischievous. And I like it .
Cheers!
Apricot Almond Whole Wheat Bread
5 cups whole wheat flour or spelt flour (+ about 1 cup more +/- to get it to more of a bread dough like consistency vs. a paste consistency)
1 package fast acting yeast
2 cups plain, organic, kefir (or buttermilk, or plain whole yogurt)
1/4 cup warm water
3 organic eggs
1 teaspoon sea salt
1/4 cup real maple syrup
2 tablespoons honey
2 teaspoons baking soda
1/4 cup melted butter
1 cup unsulfured dried apricots, cut into pieces, soaked in boiling water for 20 mins.
3/4 cup shredded coconut
1 cup chopped almonds
In a 1/4 cup warm water, sprinkle the yeast and let it get nice and foamy. Meanwhile, combine the flour and kefir. Add the yeast and mix for about a minute. Add the eggs, sea salt, maple syrup, honey, baking soda, melted butter, apricots, and almonds. Knead until firm and spongy–I used my kitchen aide bread hook for this recipe and had to add about 1 more cup of flour to get it spongy. While stirring, add a 1/2 cup more at a time while kneeding with the bread hook to get it from a paste-like consistency to a more bread-like one. Even then, it may feel a little more soft than normal which is OK. Let rise until doubled in size (this will vary too, mine didn’t double but it rose enough where I was confident in putting it in the oven, when I did, it rose beautifully during the baking process), in a warm place. Bake at 350 for 45-55 mins, until a toothpick or knife comes out clean. Serve warm and enjoy!
Spring has sprung late this year in Portland. With over 20 consecutive days of rain, hard rain, we’ve all been very much so ‘under the weather’, so to speak, up here in the Pacific Northwest. Everyone from the students in my yoga classes to the usually chipper staff at my local grocery have been in a little bit of a funk–myself included.
During this past month of rain and cold, I haven’t found myself craving my normal spring palate of foods. Fresh, crisp greens such as Napa or Savoy cabbage, spring peas, and even fruits like my favorite strawberry have eluded me. Instead, I’ve been eating things like dark rye bread with a thick layer of molasses butter spread on top, hearty curries, whole grains, legumes, and even more seaweed interspersed throughout different dishes and meals. All of these foods are heavier, warmer, denser, and, interestingly, are high in minerals (especially the sea weed).
Eating this way while the sun has been in (what seems like) permanent hiding has felt good–yet it isn’t my normal behavior at this time of year. So I started to investigate, looking to find exactley why this is from a physical standpoint. I just want to say here that the body is amazing–it will tell you exactley what you need when you need it, or don’t need it, if you know how to listen to what it is trying to tell you! Why is this? Or better yet, how does this happen? Subtle clues–like cravings or hunger pangs,–or sometimes not so subtle clues–like headaches or digestive problems– will queue you in to what you need. In my case, my body was screaming for more minerals, and even a little comfort, through the grounding, warming foods I’ve been recently eating.
The molasses was what really struck me as odd. I’ve never before really enjoyed the taste of just straight molasses–it has such a heavy, dark flavor that is sometimes quite unpalatable for me. So why all of a sudden am I craving it? Molasses is jam packed with some amazing minerals and vitamins that I’ve been needing more of: magnesium, or the super mineral I like to call it, actually helps the body absorb calcium extremely well, iron, copper, calcium, potassium, manganese, vitamin B6, and selenium. These minerals are important for everyone, but especially women to get enough of. Maintaining healthy levels of iron in the body is important as an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. If you have an iron deficiency, you are probably feeling tired more often than you’d like. It’s also fantastic for your hair, skin, and nails.
I also referenced one of my favorite resources, Healing with Whole Foods by Paul Pitchford, and found another theory that interestingly overlaid with the purely physical explanation of mineral deficiency. The sweet flavor, explains Pitchford, is appropriate in every season and especially desirable for harmony during seasonal changes. Examples of warming, sweet foods include spearmint, sweet rice, sweet potato, mochi, rice syrup, molasses, sunflower seed, pinenut, walnut, and cherry.
Pitchford goes on to further explain the Chinese Medicine theory for the source of disharmony–too many desires (whether for sex, fame, power, security, money, etc.) can blind our proper judgment so that inappropriate actions and diet may be chosen. Most importantly, Pitchford states, is that regardless of diet, emotions themselves when driven by the desire-complex of greed, anger, and resentment greatly damage liver function. In Chinese Medicine, the theory is that unresolved emotional issues are stored physically as residues of excess in the liver, while emotional clarification unlocks and releases them. Therefore, as the diet improves, it is necessary to liberate emotional obstructions–if they are not, an emotional cripple can find a way to pervert even a sound diet so that it supports his or her current disturbances.
Pitchford has even created a list of the both physical and emotional symptoms of liver deficency and then lists the dietary principals and steps to be taken to heal the liver. Interestingly enough, foods that harmonize the liver are also regarded as important for eating in the spring, including whole grains, legumes, vegetables, and molasses.
The investigation into my sudden molasses craving proved to be more complex and interesting than I imagined. Those cravings for molasses had as much to do with mineral deficiency as they did an emotional state– they may have also been part of an age old tradition the intelligence of the body tapped into of preparing oneself for the spring and warmer weather in the summer. The “deficiency in the liver”–a major cause of this being emotional stress–certainly brought me pause and awareness to how I am thinking, and more so how much I am thinking about (aka: worrying) things. It’s also given me some important insight to seasonal eating, my body’s needs, and the importance of minerals for me in my daily diet. Have you been craving anything in particular lately?
Molasses Butter, via Debora Madison’s Vegetarian Cooking for Everybody
1/3 cup blackstrap molasses
1 stick cultured, pasture fed butter (just found this great butter, it’s incredible!)
In a pot, heat the molasses with the butter until melted. Remove when totally melted and whisk until completely blended. Pour into a small mason jar, let cool. It can live on your counter, no refrigeration needed.
Try a teaspoon of this in your oatmeal, on toast, in french toast batter; put a little bit in your bread dough, muffins, and cookies. Enjoy!
Excessive sugar consumption, writes Annemarie Colbin author of Food & Healing, is believed to be involved in a host of very common problems: hypoglycemia or hyperinsulinism, diabetes, heart disease, dental caries, high cholesterol, obesity, indigestion, myopia, seborrheic dermatitis, gout, genetic narrowing of pelvic and jaw structures, crowding and malformation of teeth, hyperactivity, lack of concentration, depression, anxiety, psychological disorder, insanity, and even violent criminal behavior. In addition, it raises our insulin levels, inhibiting the release of growth hormones, which depresses the immune system. Too much sugar, literally, can make you sick.
So why all the fuss? Considering all the damage that sugar can do to our bodies and minds, why do people love it so much? How come certain people just can’t seem to get enough? After reading this long list of ailments, I took a long pause. I started thinking about my own personal draw to sugar, especially during my more formative, learning years. I remember it tasting good, there were a lot of things I could make with it, and I literally craved it. Even as recent as six months ago, if I was needing comfort, I would run to the kitchen to bake a dozen chocolate chip cookies to calm myself. But interestingly, I’ve noticed I haven’t done this in about four or five months. The education I am receiving at the Institute for Integrative Nutrition could have something to do with it, but it was what Colbin explains next that hit home for me.
If the whole earth is a system, she explains, and living systems tend to keep themselves balanced as they evolve toward forms of higher complexity, sugar eating must fit somewhere in earth’s balancing act. Throughout this book, she gives energetic properties to different foods. One theory is that sugar is associated with strengthening our ego awareness and enhancing our personalities because she has labeled it as expansive (light, scattering of thoughts, associated with short bursts elation/happiness).
Now I was really interested to see where this theory would go—somehow I felt like I was being directly spoken to.
Colbin is not the first to make such statements. Rudolph Hauschka, a German scientist, scholar, and researcher at The Clinical Therapeutic Institute at Arlesheim was the first to discuss sugar in this effect. Sugar has done its job, says Hauschka, when people develop a full consciousness of themselves as individuals and of their place in the universal order.
This certainly makes a lot of sense when thinking about children and teenagers addiction to sugar and sugary substances. They can’t get enough! Because they are in process of gaining their independence and finding themselves. With this in mind, I came to realize my lack of desire to bake super sweet goodies has dropped off a cliff since I’ve been feeding myself on a deeper level and doing something that I am absolutely passionate about. I am not craving sugar because I have found a purpose—something that I love and am excited about. Holistic health was such a natural segue that it was effortless in my decision to follow that path—always a clear sign for me that something is right. Colbin and Hauschka make it clear that, once we become clear and comfortable with ourselves, we don’t need sugared sweets anymore.
Something that I find fascinating is the interconnectedness, the wholeness of our direct relationship we have with the food we put inside our bodies. Not only does it make us feel a specific way physically, but it has psychological and emotional effects as well. Interestingly, this theory put into words something I had been feeling for quite some time and I was compelled to share it with you. What are your thoughts or observations about sugar?
The past few weeks have been tireless. I honestly have no one to blame other than myself–being one’s own workhorse has it’s benefits and drawbacks. The benefits of finding my own path, and choosing how best to accomplish my goals definitely outweigh the negatives. However, I tend to get wrapped up in worries–incessant, ceaseless, never ending lists of worries that try their damnedest to bring me down. This winter, I took a lot of time to pin point the sources of these worries and get to the root of some of my core fears. This, my friends, was challenging! I realized that I fed off of some of my fears, basing my reality in what was little more than a distant childhood memory. How liberating is has been to even just realize this–and now, to be able to take steps and move forward.
The past few days have been especially challenging–I can trace back most of my angst to one little place: impatience. And there are two sides to everything–on the upside, impatience gets a fire lit for me, get’s me going in areas that I may dawdle or procrastinate unnecessarily on. But on the other hand, when I’ve done everything that there possibly could be done, or better yet, I am in the MIDDLE of doing something (like research or planning…) I imagine the final result so clearly, that I just want it NOW. Does this ever happen to you? This is when try to remind myself “Hey girl, slow down. Good things come to those who wait…”, well, I certainly hope that’s true, chimes in my cynical side.
Today I had one of those serendipitous moments where I met with a friend and she was having some of the same concerns. It is interesting, and in a way calming, to hear your own questions being voiced by someone else. It’s like, ‘Hey! That’s what I was thinking too!’ in that way that really brings people closer together. I don’t know why I get in the rut of thinking I’m alone, or I’m the only one who thinks/feels… but it is just not true, for any of us. And that fact is really such a wonderful thing to dwell on for a moment.
Verde means green in Spanish. It’s the color of my city 365 days a year, the color of my eyes, and the color of millions of living things. It is also a color that I’ve been wanting to eat more of. If you are not convinced, check out my post on kale I did a few months ago–talk about a super food. To welcome the warmer weather (WELCOME WARM WEATHER!!! I’ve MISSED you!), I decided to make a green smoothie–just to see how it would go. Would it be palatable? Delicious? Or spit-it-out so bad? I decided it wouldn’t kill me to try, in fact, it would do just the opposite! So what the heck. But after making it, I was so convinced by its great flavor (and especially the way it made me feel long term)I decided that this was going to become a new habit. Green smoothie making would be something I did each week and if I made enough, I would only have to do it once, maybe twice, a week–perfect!
The smoothie I made was juicy and full of pulp, just the way I like it–it had undertones of green but vibrant flavors of mango, ginger, and a little coconut. There are so many combinations, I’ll give you a list to get your creative juices (no pun intended, or maybe there is…) flowing. I found that having a glass of this for breakfast, I wasn’t hungry until lunch–no crazy hunger pains or blood sugar drops mid morning and I felt great. I’ve been drinking the rest of it for the past few days which has been a nice treat and snack. It’s so easy to grab for this, instead of a hunk of cheese or something of that sort (which I normally do), and feel satiated. I’m glad I took the challenge!
Tricia’s Green Smoothie
3-4 leaves dino kale, washed and stem removed, rough chopped
1 hunk (about the size of your thumb) fresh ginger, skin removed
1 tablespoon flax seeds
1/2 cup coconut kefir (you can use yogurt, regular kefir, or just juice instead here)
1 cup pinapple juice
1 fresh mango, skin removed and sliced
1 stick celery, washed and cut into 4-5 pieces, easier for the blender
Blend it and drink up!
Other smoothie ideas:
2-3 cups any greens of your choice, 2 cups papaya, 2 oranges, 3 dates
1 handful lettuce leaves, 1 handful mint, 4 bananas, 1/2 cup water
Winter Smoothie – 1 cup organic frozen berries (any kind), 2 cups fresh spinach, 1/4 inch fresh ginger, water
Spring Smoothie – fresh orange juice, ripe bananas, frozen mangoes, and several large leaves of kale
(extra frozen mango gives lovely thick consistency you eat with a bowl + spoon)
1/2 bunch romaine lettuce, 1 cup strawberries, 2 bananas, water
4-5 kale leaves, 4 apples, 1/2 lemon juiced, water
2 big handfuls mixed baby greens, 2 pears, 2 mangoes, 1 cup fresh or frozen blueberries
Choc-mint – 2 cups spinach, 10-12 mint leaves, 3 bananas, 2 Tbs. carob powder, 1 cup water
1 handful of spinach, 2 stalks of celery, 2 bananas, 2 pears, 1 apple, 1 cup water
1 small handful of spinach, 2 cups arugula, 2-3 mangoes, 1 cup water
1/2 head romaine lettuce, 1 small pineapple, 1 large mango, 1-inch fresh ginger
1 handful wild greens (e.g. dandelion), 1 small handful mint leaves, 3 cups honeydew melon
3-4 stalks celery, 2 ripe persimmons, 1 banana
1 handful chard leaves, 5-6 kale leaves, 3 large bananas, 1 cup water
1 handful parsley, 3 cups of peeled papaya
How often do you make a pot of brown rice and have a lot left over? This happens all the time for me and while I usually put it to good use later on, it never hurts to have a few more ideas for it. This brown rice pudding is something I do all the time–breakfast, snacks, I’ve even eaten it for dinner when nothing else would hit the spot. It’s a versatile recipe where you can substitute, add, and subtract all sorts of goodies to it. Instead of raisins, try another dried fruit like chopped dried apricots, apples, or peaches. Use coconut milk (decadence!) instead of coconut water when simmering it down. Try throwing some granola, yogurt, or nuts on top. Sweeten it with real maple syrup, agave, or brown sugar. Look to see what you have in your cupboards, sometimes a dried cereal or a sliced banana is great on it too. The options are endless!
I’ve had an abundance of nuts hanging around for too long–they needed tending to. So I made this spicy nut mix. You can make this in bulk and store it for a while in your cabinets (in a mason jar or something that is air-tight). It’s great to take to work or have in your bag for a quick pick me up in the afternoon. The garam masala gives it an exotic flavor that is warm, not spicy as in hot, but literally bursting with taste. All of the ingredients satisfy our six tastes: salty, sweet, pungent, sour, bitter, astringent–which means that you and whomever you share these with will feel really satisfied. The tongue is always looking for all the flavors in a dish (or in an entire meal); now you can give them what they’re looking for!
I find it challenging at times to keep things simple. My mind wants to find ways to add more or do something differently–which can be great for many other reasons. However, I like to remind myself from time to time of the basics, especially when it comes to the food I eat. When I come back to those foundations, I find that I actually have a lot more to work with than I thought. It’s also easier to build (and let the mind start experimenting!) off of basic recipes and food ideas. Simple snacks make me feel good all around—tasty food that doesn’t waste or take time!
Brown Rice Pudding
2 cups left over brown rice, cooked
1-2 cups coconut water—or coconut milk, or rice milk
1/2 cup shredded coconut
1/2 cup raisins—I prefer it with golden raisins
1 cinnamon stick or 1 teaspoon cinnamon
10 cardamon pods or 1/2 teaspoon cardamon
In a pot, stir together all the ingredients over medium high heat, until the liquid has been dissolved into the rice and the raisins are plump. Serve warm.
Spicy Mixed Nuts
2 cups of a mix of almonds, pecans, and cashews
1 teaspoon coconut oil, melted
1 tablespoon maple syrup
1-3 teaspoons garam masala
sea salt (to taste)
Preheat oven to 300 degrees. Mix together nuts, coconut oil, and maple syrup in a bowl. Spread on a baking sheet and bake for 15 minutes. When finished baking, sprinkle the nuts with the garam masala and sea salt, toss, and let cool. Store in an air tight container. Enjoy!
