Parsnip and Great Northern Bean Soup with Sage

Wow, how fast time flies! Christmas has come and gone, and my short little vacation to the Olympic Peninsula now remains only in my memories and a few photographs.

Along with adventures trekking through the snow along Hurricane Ridge, we cozied up with family and friends. Good conversation, food, and drinks carried us into each night. We talked about the past, the future, and all the influential people in our lives. It was a time to reflect and be thankful for the family and friends that have supported us every step of the way.

Sadly, my dear grandma passed away the night of Christmas Eve. I will miss her deeply. She was a woman of strength and courage, and one who has loved me from the moment I was born. So much of my success as a young woman, I have her to thank. May she find eternal peace.

Now that Christmas is over, and all the indulgences that follow along, fresh light meals will be the mainstay in my home once again. With parsnips, apples, and great northern beans, I have created a light yet creamy, vegan soup with sage and nutmeg. Slightly sweet and salty this soup will hold hunger cravings at bay and will not weigh you down.

Parsnips are a little sweeter than carrots, but also carry along a lot of fiber. 1 cup of parsnips has only 100 calories and 6.5 grams of fiber, about 25% of your daily needs. In addition parsnips carry along trace minerals such as potassium, magnesium, manganese, copper, and zinc, as well as high levels of vitamin C and K. Along with great northern beans, which are also high in iron, fiber, and protein, this soup is a well-balanced vegetarian meal.

Serve this soup with bread and salad, and garnish with olive oil sautéed yellow onion, and roasted walnuts.

Creamy Parsnip and Great Northern Bean Soup

Makes about 10 cups

Ingredients:

2 medium parsnips, peeled and chopped

½ large yellow onion, diced

1 medium apple, peeled, cored, and chopped

3 stalks of celery, chopped

4 cloves garlic, minced

1 15oz can of Great Northern Beans, drained and rinsed

4 cups vegetable broth

3 Tbsp extra virgin olive oil

1 ½ tbsp finely chopped fresh sage

½ tsp marjoram

½ tsp salt

½ tsp pepper

juice of ½ lemon

¼ tsp apple cider vinegar

freshly grated nutmeg to taste (can also use pre-ground)

Garnish:

Roasted walnuts

½ yellow onion, sliced, sautéed in 1 Tbsp olive oil

Directions:

1.  In a large pot over medium heat add 3 Tbsp olive oil, chopped onions, celery, apple, garlic, fresh sage and marjoram.  Stir. Add the salt and pepper. Stir occasionally and allow veggies to sauté until fragrant, about 5 minutes.

2.  Add the parsnips and the vegetable broth. Allow the stock to simmer about 20 minutes until the parsnips are soft to the bite.

3.  Meanwhile sauté yellow onions for garnish until golden brown. Roast walnuts in a preheated oven for 8 minutes at 350 degrees.

4.  Add the great northern beans and with an immersion blender, blend the soup until smooth. If you do not have an immersion blender, transfer soup into a food processor or blender to puree. Make sure not to fill your blender too much otherwise it will overflow with soup! You may have to do it in two batches.

5.  Add fresh lemon juice, apple cider vinegar, and fresh nutmeg to taste.

6.  Serve garnished with sautéed onions and roasted walnuts. With bread and a side salad this soup will become a whole meal.

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Bright Yellow and Healthy!

Everybody has his or her own morning routine, eyes half shut, stumbling from the bed to the bathroom, and slowly waking up to the world. Let me share a secret of mine that you may want to incorporate yourself.

Every morning, before eating or drinking anything, I fill a large glass with filtered water. I grab a small wood cutting board, and a Victorinox cutting knife, and lazily grab a beautiful bright yellow lemon from my fruit basket. I place it on the wooden board, and slice it in half; the citrus smell of lemon juice quickly wakes my senses. One half I squeeze into my tall water glass, and the other I place back for use later in the day. I take a drink and quickly begin gulping down the whole glass. Ahhh! Now, I am awake!

It may taste sour, and may be hard to choke down at first. However, within a short period of time, it will become part of your morning routine, and you will love it, every second of it. 

You may be wondering, why the heck do I want to start my morning with a tall glass of lemon water? Well, there are a whole host of good reasons to start today!

First and foremost, to drink a tall glass of water after rising, helps rehydrate our dehydrated bodies. During those eight hours of wondrous sleep, we lose water due to respiration and perspiration. If you just drink coffee or black/green tea in the morning you are adding to the dehydrated state of your body. Your dehydration may also give you inaccurate cues on hunger. Many people often mistake dehydration for hunger. Instead of drinking pure filtered water, some may grab food instead. Therefore, it’s always good practice to fill up on pure water to replenish all you have lost over night.  This can even help you lose weight!

Okay, so water after rising, but why the lemon juice?

Raw lemon juice has been noted for a wide array of health benefits, especially for its antioxidant, anti-cancerous, and digestive capabilities.

Here are a few reasons why you should add raw lemon juice to your water:

Digestion:Symptoms such as bloating, belching, and heartburn are relieved with lemon juice. Also, the bowls are aided in elimination, increasing regularity and decreasing constipation.

Liver Health: Lemon juice helps stimulate the liver, especially in producing bile and digestive enzymes.

Kidney Health: Lemon juice helps prevent kidney stones by increasing citrate levels and reducing calcium.

pH Alkaline State: Although acidic in taste, lemon juice is alkaline in nature, helping balance a diet that is high in acidic foods such a meats and alcohol.

Detox: Lemon juice supports the liver and kidney, two major detoxification organs which help rid the body of toxins. This is great especially during radiation.

Immune boosting: Due to its antioxidant properties, vitamin C is able to rid the body of free radicals that can cause immune response and inflammation.

Blood Pressure: Helps lower blood pressure.

Skin Health: Lemon juice helps promote skin health, due to aided toxin elimination as well as antioxidant capabilities.

Lemon Water Combination:
- Hot water with raw lemon juice and Honey.
- Hot water with raw lemon juice, ginger slices, and honey.
- Sparkling water with raw lemon juice (my favorite).

Wow! Aren’t lemons just AMAZING! Let me know what health benefits you have seen from drinking lemon water daily.

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Garlic Caper Winter Harvest Salad for Friends

Fridays are usually the day everyone looks forward to. Plans are set to meet up with friends, eat, drink, and be merry. Whatever your day holds in store, anticipation of the coming evening makes the hours fly by.

This last Friday, it was absolutely beautiful. It was one of those crystal clear fall days where the sun is too bright for your eyes, and the air is crisp and clean. The morning was spent cooking up a storm, as the sun rays warmed the kitchen, and folk music tunes played in the air. I didn't even realize how long I had spent in the kitchen creating one dish after another, until I decided to go for a run. Wow! It was already after noon. I had completely lost sight of time preparing a dinner feast. Good friends were coming to visit for an evening of wine tasting in Woodenville, followed by my dinner creations at home. All my hard work payed off. It turned out to be a wonderful evening, full of great wine, food, and conversation. We even played boardgames into the later hours of the night. 

This winter harvest salad with a garlic and caper vinaigrette, is one of my favorites. The bold flavors of the garlic and capers make a unique combination, while roasted beets and walnuts add a earthy richness. It happened to be the salad I shared with our friends on friday night. They loved it, as much I do. Therefore, I share this recipe as a recipe of friendship, to inspire dinner parties for many, or even nights just for two. I share this in remembrance of the beautiful fall evening we all shared together. 

Full of color, and full of variety, this salad can come together with whatever you have at home. I used half a bunch of kale, some green and red lettuce, some cabbage, and some red beets. However, you can use whatever you like. You can substitute the walnuts for sunflower seeds, but make sure to toss them in a bit of olive oil and salt before roasting.

Red Beets: Beets are full of betalains, which give the beet its characteristic red-violet color. These compounds also act as antioxidants, and have anti-inflammatory properties. Beets are also high in fiber, which promotes satiety, as well as blood sugar control. 

Kale: Kale is noted for its high antioxidant and anti-inflammatory compounds that fight against cancer. Glucosinolates are well researched compounds found in kale that have been shown to have preventative effects in colon, breast, ovarian, bladder, and prostate cancers.

Walnuts: Walnuts are full of good omega-3's. 95% of your daily omega-3 fatty acids are found in a 1/4 cup of walnuts. Omega-3 fatty acids are important in reducing inflammation in the body as well as reducing triglyceride levels and boosting overall heart health. 

Now after a little information on a few of the amazing ingredients in this beautiful salad, I encourage you to try it at home! 

Garlic Caper Winter Harvest Salad

Makes 4 large servings

INGREDIENTS

For the Salad:

1/2 bunch kale, deveined and chopped into small chunks

1/2 head green lettuce

1/2 head red lettuce

1 cup finely sliced red cabbage

3 medium-small red beets, thinly sliced

1/2 bunch cilantro, chopped

1/2 cup roasted walnuts, roughly chopped

1/4 cup feta

1 Tbsp extra virgin olive oil

Sea salt 

pepper

Garlic Caper Vinaigrette

Makes about 3/4 cup dressing

1/4 cup extra virgin olive oil

1/8 cup apple cider vinegar **

Juice of one lemon**

2 Tbsp capers

1 Tbsp caper juice

1 Tbsp finely minced garlic

1 Tbsp honey

1/2 tsp black pepper

Directions:

Preheat oven to 325 degrees. Roast raw walnuts for about 8-10 minutes. BE CAREFUL. Depending on how hot your oven is, this can take one minute more or less and the walnuts have a fine line of being roasted and then BURNT. 

When walnuts are done, allow them to cool and turn the oven up to 425 degrees. Toss the sliced red beets with the 1 tbsp olive oil and season with a little salt and pepper. Spread evenly on a baking sheet. Bake for about 12 minutes or until tender. Allow to cool

Meanwhile, place all greens, and kale into a bowl of water and allow to soak. Mix together all the ingredients for the vinaigrette in glass gar with lid. **For the vinegar and lemon juice I measure them out to equal a 1/4 cup together. 

Shake well and allow to sit. The longer it marinates, the more garlic will infuse into oil. Drain the greens and shake off the excess water. DO NOT USE A salad spinner. They make the greens too dry. Rip the salad into small pieces and place into a large salad bowl. Devein the kale, and cut into small chunks. Add the kale, cilantro, cabbage, and toss.

Top with the roasted beets, roasted walnuts, and feta. Dress the salad with about half of the vinaigrette and mix well. Serve immediately.

Note: It tastes best shared with FRIENDS :)

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Rose Hibiscus Raw Granola with Honey

I know its been awhile. I just finished midterms and finally have some time to work on things that I love. I feel the load of stress slightly lift itself off my shoulders for a quiet, creative breather...one that I feel as been gone for too long.

Its been a beautiful fall day. I awoke to a thick fog blanketing all the homes around me. The air is crisp, and all the fallen leaves that have been drowning in the buckets of rain, are starting to dry. Its one of those fall mornings where you just want to get bundled up and go for a long walk.

And thats what I did! With my Ipod playing Wailin' Jennys, and all my favorite fall layers on, I walked the mile and a half to the local coffee shop to write. My fingers tingled in the cold, and my hair collected the mist in the air. By the time I reached Cafe Ladro, I was looking forward to my warm brewed coffee and milk.

The simple things in life make each day so special.

Not only is today a beautiful fall day, but it is also Election Day. Tears will be shed either with joy or with sadness. Who knows what the future brings. All I know, is that I am happy. I am happy to be writing and photographing again, and allowing myself some Selva time.

Although I have been creating recipes left and right on a daily basis, I have not had the time to photograph or share the recipes with you. A few days ago I made my favorite breakfast staple. One that can be tweaked and changed depending on your mood or ingredients. It is my raw granola. Instead of full of fat from butter, coconut oil, olive oil, etc, it contains only the oils held within each ingredient. It is full of fiber, full of omega-6 and omega-3 fatty acids, and a lot of other vitamins and minerals to boot. This recipe is very versatile, use what you have at home, get creative, and add your favorite flavors, nuts, herbs, spices, chocolate? coconut? whatever :) Have fun!!

Oh and I forgot to mention....it's gluten-free, vegan, and raw...so anyone can enjoy this breakfast staple!

Rose Hibiscus Raw Granola
Makes about 8 cups
3 cups raw buckwheat groats
1 cup flaxseeds (golden or brown)
1 cup raw walnuts
1 cup raw almonds
1 cup dried chopped plums (or any dried fruit of your choice)
1 cup frozen raspberries
1/3 cup raw honey
juice of 1 lemon
1 tsp sea salt
1 tsp vanilla
dried rose petals
dried hibiscus

Directions:
1.  Place buckwheat groats into a large bowl and fill with water. Allow the groats to soak over night. In a separate bowl place flax seeds and allow to soak overnight. In an additional bowl place walnuts and almonds and soak with water overnight.
2.  Rinse all the following morning, EXCEPT the flaxseeds. They are hard to rinse because they are so small. The raw groats make a "jelly", as do the flaxseeds.
3.  After rinsing, mix all the nuts and seeds together in a bowl.
4.  Add all the remaining ingredients into the bowl and stir well.
5. Taste test your granola. If you want more vanilla, or more sweetener adjust to taste. Be creative!
6. Spread the raw granola mixture onto dehydrator sheets and dehydrate for 24 hours or until crispy.
7. Remove the granola from the sheets and break it into "chunks".
8. Enjoy with yogurt, milk, or even as a topping on ice cream.

Optional: You can also reduce the amount of honey or other sweetener you use by supplementing with additional stevia drops. A few drops wont over power the flavors but also help reduce sugar.

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Cornbread is my Soul Food

As fall sets in and the leaves are turning, and a light crisp breeze brushes across your cheeks, you know its time to get cozy. I love the light in the fall, warming and orange and am often reminded of my younger childhood years. Fall to me is always full of excitement. School starts, family birthdays are almost every weekend, and Halloween and Thanksgiving are only days away. Scarves and wool sweaters, boots tall or short, start coming out of the back corners of the closet. It is like a new chapter, a new beginning, and a new mindset. So bring on the rain, bring on the winds, and let those few sunny days warm your heart. Its time to start those fireplaces, stock up on teas and cocoa, and huddle around with your favorite people for a game of cards.

Cornbread is my soul food. The coarse ground grits of corn and the delicate hint of maple syrup make my stomach grumble. Even more so, I love it pan toasted in pasture-raised butter. This tops fresh baked cornbread any day! With fall fully present, it is time to break out the comfort foods of cold weather days. Last year I discovered a wonderful recipe by Sally Fallon in her Nourishing Traditions cookbook. This is the recipe I will share with you today and remains to this date the only way I make cornbread.

Most cornbreads I have tried use half or less than half cornmeal. Not only that but the rest is substituted with white flour. This recipe is made mostly with cornmeal and then additional spelt and whole-wheat flours are used. Although light in fat and light in sugar, this recipe remains flavorful and moist. It is simple and easy. All it requires is a day of forethought for optimal fermentation.

Using cornmeal in place of flour products allows you to bring in both B vitamins as well as antioxidants vitamin A and vitamin C into your diet. Also cornmeal is a good source of whole grain fiber. The fermentation process in this cornbread recipe helps reduce the phytic acid content, which can bind to essential minerals such as magnesium, calcium, and zinc. Soaking grains in an acidic medium, such as the lime and yogurt, activate the production of phytase, an enzyme produced by good bacteria. Phytase helps neutralize the phytic acid allowing the magnesium, calcium, and zinc available in the grains to be absorbed instead of excreted.

So hurray for fermentation, and yay for some good tasty cornbread!!

Fermented Cornbread(adapted from Nourishing Traditions)

Makes 16 servings

Ingredients:

2 cups medium ground cornmeal

½ cup spelt flour

½ whole-wheat flour

1 ½ cups filtered water

Juice of 1 lime

1 cup non-fat plain yogurt

3 eggs, lightly beaten

¼ cup organic maple syrup (or honey)

¼ cup olive oil
1 tsp sea salt

2 tsp baking soda

Directions:

1.  Soak cornmeal and other flours in the water, lime juice, and yogurt. Allow to sit at room temperature for 12-24 hours. It will rise better if soaked for 24 hours.

2.  Stir in the remaining ingredients and pour into a buttered/oiled pan (I used a large cast iron skillet)

3.  Bake at 325 degrees for about 1 hour or until toothpick comes out clean.

4. Enjoy fresh and warm…..or like me,  heat another iron skillet/pan place a little bit of butter in the center and “toast” a slice of cornbread in the butter. You will find a simply delicious and crispy treat awaiting you!

Optional: Personally I like cornbread kept simple, but you can add cheese, chilies, and/or fresh corn to the recipe to add additional flavors and textures.

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Morning Glory Breakfast Goodness

 I have three words for you: Beautiful Olympic Peninsula…….

While still at home in Bothell, and frantically packing multiple bags with clothes for every weather forecast, my mind was racing with excitement. I finally got to go back to the Olympic Peninsula to see Dane’s family, friends, and play in the wonderful outdoors! Gosh how I love this mini road trip! On my way out the door I noticed three perfectly over ripe bananas, left uneaten by Dane, in the fruit basket. I couldn’t consciously leave them behind. Knowing very well that over the weekend I would have the chance to create something delicious with them, I quickly, yet carefully placed the black and yellow bananas on top of everything else in my backpack, making very sure that later I would not be surprised with a gooey sweet mess.

Within two hours, and after a beautiful sunny warm ferry ride to Kingston, Dane was on the other side awaiting my arrival. With arms, back and shoulders full of multiple bags and backpacks, I stepped off the ferry with a huge grin on my face. Finally I was back on the Olympic Peninsula, with three and a half days of great memories awaiting me.

We played, we ate, we drank, we laughed, we relaxed, we had fun! And yes, I did create something delicious with those three black and yellow over-ripe bananas. After a long run out into the countryside, I came back inspired to create a healthy, light, fiber rich, and tasty morning glory muffin.

In my macronutrients class this past week, I learned a lot about fiber, more specifically soluble and insoluble fiber. We learned that soluble fiber is responsible for satiety, decreasing serum cholesterol levels, supporting beneficial prebiotic growth, and ultimately promoting immune function. While insoluble fiber is predominately responsible for increasing stool mass and transit. The health claims of soluble fiber arise due to its viscous gel-forming properties when mixed with water. This attribute decreases gastric (stomach) emptying which is responsible for the longer sense of satiety. The viscous mass also captures fatty acids and cholesterol, inhibiting their absorption, and promoting their excretion in feces. In addition, soluble fiber has been shown to work as a prebiotic. Due to their high fermentability in the large intestine, soluble fibers promote the colonic growth of lactobacilli and bifidobaceteria, both health-promoting bacteria. Short-chain fatty acids are a side product of fermentation, which also boost immune system function by stimulating the production of macrophages, t-helper lymphocytes, and antibodies. 

Now after all that great information, doesn’t that make you want to eat more soluble fiber?? Great! The recommended fiber intake for women is 25g/day and for men it is 38g/day. Sadly most Americans only consume about 15 grams of fiber each day. Eating fresh fruit and veggies, as well as whole grains will help increase your daily fiber intake. However, the fruits, veggies, and grains, most noted with a high soluble fiber content include oats, legumes, barley, bananas, apples, pears, prunes, and berries, as well as some vegetables including carrots, broccoli, artichokes, and onions. Foods rich in insoluble fiber are whole-grains, brans, nuts, seeds, and most vegetables and fruits.

Inspired by what my professor had to say, I decided to make these morning glory muffins rich in soluble fiber, including carrots, apples, prunes, bananas, and oats. Also, the muffins have insoluble fiber with the addition of spelt flour. With low sugar, low fat, and full of vitamins, minerals, protein, and fiber, these muffins are a great on the go snack or part of a healthy breakfast.

Morning Glory Muffins

Makes 13 muffins

Ingredients:

2/3 cup spelt flour

1/3 cup unbleached wheat flour

1 cup quick oats

½ large apple with peel, grated

1 medium carrot with peel, grated

3 black and yellow over-ripe bananas, mashed

½ cup low-fat vanilla yogurt

1/3 cup walnuts, chopped

¼ cup brown sugar (or maple syrup)

1/3 cup dried Italian plums (or any other dried fruit)

2 eggs

1 tsp sea salt

1 tsp baking soda

1 tsp baking powder

1 Tbsp cinnamon

1 tsp ginger

Directions:

1.  Preheat oven to 350 degrees and butter/oil muffin pans and set aside in freezer.

2.  Mix together all the dry ingredients (spelt flour, unbleached flour, oats, walnuts, brown sugar, dried plums, sea salt, baking soda, baking powder, cinnamon and ginger) in a large bowl.

3.  In a separate bowl mix together the wet ingredients (apple, carrot, bananas, yogurt, and eggs)

4. Fold the wet ingredients into the dry ingredients, until mixed. Do not stir more than needed.

5. Remove the muffin tins from the freezer and fill with the muffin mixture. Bake for 25-30 minutes and test for doneness with a toothpick. If the toothpick comes out clean they are done!

Optional: Sprinkle the tops of muffins prior to baking with a little bit of brown sugar for a crispy sugar top.

References:
Gropper, S and J. Smith: Advanced Nutrition and Human Metabolism 6th Edition

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Sun Kissed Cheeks with a Smell of Smoked Salmon

I want to apologize for dropping off the radar for the last two weeks. A lot has been happening, one adventure in particular of which I will tell you about...

For the last 6 months I have been alone, accomplishing my own life without my other half, my partner Dane.  I have been to Germany, moved to Seattle, started a new school, and have made new friends, all without him. My life has been pretty organized, regimented, and lacking the outdoor adventure that usually fills my life when Dane is around. However, last week Saturday I received a call. “We are finished and on our way back home,” Dane said,  “and guess what, we are flying you up to Sitka on Monday to meet us!!” The excitement in his voice lingered in my ear; I couldn’t believe that in less than 48 hours I would be on my way to see Dane.

Two days later, the captain’s girlfriend and I walk down the ramp into the Sitka arrivals terminal. With full packs and bags filled to the brim with warm clothes and all the local fresh fruits, veggies, and even farm fresh eggs from Bellingham, we run towards our hard-worked, rugged, and radiantly smiling fisherman. Nervous and excited I take a deep breath and run into his arms. Every year this moment is different, but always pure and sweet like the taste of summer’s first fresh strawberries. Once again I feel safe and at home.

As quickly as we arrived, no sooner do we depart on our new sea-bound home, the Western Freedom, a 58 ft aluminum long-lining commercial fishing boat. As long as Dane has been working as a fisherman, I have not had the chance to experience his second life without me. After a long day of travel, I quickly fall asleep into my first slumber at sea.

At 4:30 A.M., the captain and old friend Garrett Elwood stumbles down into the focsle hole to wake us up; it is time to switch out the wheel watching shifts. Sleepy eyed, Dane takes the captain’s chair, and I lay down on the day bunk next to him. Everything is dark, but the wheelhouse is lit up with multiple computer screens, and a dim red light gives everything a secretive glow. Now all we do is watch and listen in the quiet of the night. I close my heavy eyelids, to rest my eyes, and before I know it its already 6:30 A.M. and the light of dawn is creeping in thru the windows. Dane, still awake, drinking his morning coffee, and reading a book, looks over his shoulder and smiles at me, “Good morning beautiful, sleep well?” With a small grin on my face, I nod. “Sorry that I fell asleep.” I slowly get up and sit on his lap, curled up like a little cat. Content and cozy, we finish the last few hours of wheel watch together.

Our adventures led us to many places, and through many different weather patterns. Our first afternoon at sea, we stopped at Baranof Island, an island famous for its beautiful hot springs right next to a roaring river. It was raining, but that just allowed us to sit in the hot springs even longer. The minerals and the warmth thoroughly relaxed our sore muscles. As a group we decided to extend our journey half a day and stay overnight to enjoy another early morning soak. Relaxed and fully rested, on Wednesday morning, the four of us pulled in the ropes and set off on our long journey to Bellingham.

Weather can change from one minute to the next at sea. I knew we would probably see a little rough weather, with rain and high winds, but little did I know exactly what I was in for. After an afternoon passing through Frederik Sound, riding some 3 ft rollers, feeling nauseous, and stumbling around the cabin, I thought I was weathered in for life on the boat. Yet what was to come the following day, made the previous afternoon seem like a breeze. As we entered Clarence Strait Thursday afternoon, the winds hit highs of 40 knots, with swells of 6ft. All of a sudden the swells hit all at once rocking the boat back and forth. It was a thrill, like a roller coaster reaching its height and plummeting to the ground every 10 seconds. Within a blink of my eye, the boat had thrown me across the wheelhouse to the floor. Immediately my heart rate shot through the roof, and the look on my face must have shown the terror in my eyes. Where we going to make it through this alive, I asked myself? It is pretty funny how ones imagination can carry you into another world within an instant. I looked up at Dane as he rushed up the stairs to the wheelhouse, and I heard the urgency in his voice. “Garrett, I’m putting in the stabilizers.” “Roger that” replied the captain. Once Dane returned windblown and soaked through and through, he looked at me with a grin on his face, and I knew we were okay. No SOS, no survival suits, no freezing waters. PHEW!! After a  few more hours we crossed over to Tongass Narrows, where relatively calm waters awaited us. With a last minute weather update of incoming 50 knot winds with gusts up to 70 knots, we decided to wait out the weather and moor up in Ketchikan for one night.

Ketchikan is one of the rainiest cities in North America. It is has a big commercial fishing port and makes most of its income during the summer months when huge cruise ships unload tourists for 4 hour Ketchikan shopping sprees. Torrential rains and winds greeted us as we stepped off the Western Freedom Thursday evening. We wined and dined that night, in Ketchikan’s Bar Harbor Restaurant. Happy to have found a warm and tasty kitchen ready to serve us, we collectively rooted for team freedom. With our right hands in we yelled, “Go Freedom!” However, my head was spinning. I felt as though the whole room was moving, and my brain was being smashed from both sides. What was going on with me? Here we are with delicious wine and everything from ribs to Alaskan scallops spread across the table. Why do I have to force myself to be in good spirits? I found out later that this feeling is called “land drunk”. After a certain time at sea, your body has a hard time to find equilibrium after returning to solid land. The only thing that could help me was movement and fresh air. As soon as we returned to the boat I quickly retired to the focsle hole. Although my freshly made blackberry crumble was calling my name along with a good game of Banana Grams, I decided that some much needed shut eye would be the best medicine for me.

After all had a good nights rest in Ketchikan, we got an early start south. The weather had passed us by, and calm seas were awaiting us. What a treat, a full day of travel with sunshine! When the sun is shining the spirits are high. Everyone has a silly grin on his or her face, and life feels like it couldn’t get any better. The scenery as we pass through the inside passage from Alaskan waters into Canadian, is absolutely beautiful. As I stand looking out my window, while working on removing hooks from their long line fishing gear, I see humpback whales breach for air, and birds soaring through the bright blue skies. The temperatures have reached a high of 70 and life is good. I wave to the Alaskan ferry that passed us by, and smile as the passengers happily wave back. My favorite spot is the open walkway on the right side of the Western Freedom. It is the perfect perch to feel the afternoon sun on my face, yet be as close to the water as possible. My feet dangle over the edge, and the breeze tickles my cheeks. The sun warms my chest, and I start to drift off as the XM radio station plays jazz in the background. This is the life, right? So many people would pay to be where I am right now. Garrett walks over to me and hands me a fancy cocktail in a mason jar, whisky, cold coffee, Irish cream, and all topped with whipped cream. Oh, and lets not forget the blue straw! What could be better than to spend the morning watching whales, and then spending the afternoon lazily reading and drinking a fancy cocktail in the sun? Dane comes up from behind me and give me a hug and a kiss on the neck…yup that just tops it all off!

Oh, and I forgot to mention we have even made our own at sea gym. With a yoga mat, a rope, some heavy anchors, and a hang board attached to a beam, we are all set for any sort of work out you can dream of. Want some cardio? Jump rope for half an hour. Want to do some abs or stretching? Then enjoy the beautiful view on the top deck on the yoga mat. Want to build your arms? Then do some pull-ups on the hang board, or lift some small anchors to replace dumbbells. We got what you need! All in the fresh air, in the sun, and in complete nature. 

We usually fend for ourselves for breakfast and lunch, but dinner is a communal event. Dane and I cook, or Garrett and his girlfriend take the role as chef and sous-chef, either way there is always too much good food, and wine to be had. We have had steaks, black cod, halibut, and octopus, cooked, brined, marinated, grilled, or poached, you name it. Everything turns out delicious and different. It is a foodie paradise aboard the Western Freedom, even Martha Stewart would approve!

Sometimes I feel the urge to pinch myself, as if to remind me what a dream we are living. The real life is only a couple days away beckoning our return. I smile and push it out of my mind a little longer. These days are purely beautiful, no stress, no guilt, no responsibilities, just a lot of love, delicious food, friendship, and the abundance of mother nature in its purest unadulterated form. After a full week of fun and adventure, two fisherman and their girlfriends arrive sun kissed, windblown, and smelling of smoked salmon, into the Bellingham marina. WELCOME HOME BOYS! 

As a little taste of our trip I want to share something with you, something that has been shared with me, and will always remind me of this wonderful experience Dane and Garrett have given me. It is a recipe for pickled black cod. You may be weary and cautious, and you may be curious, but let me persuade you to try it yourself. It is not only a delicacy but it is also very delicious. As a true and tried traditional recipe of the Elwood family, it has surpassed all taste tests, and won every time. If you have mixed feelings initially, allow it to grow on you. It is a new flavor, and it is intense, but it is unique and different in a very good way. For any foodie that loves seafood, this will be a sure hit. I recommend eating pickled black cod with crackers, in sandwiches, or even as part of a hors d' oeuvres plate.

Pickled Black Cod
Makes 2 quart sized mason jars (about eight 8oz mason jars)
Ingredients:
Pickling Salt
8 cups cool filtered water
1 egg
8 cups of cubed fish (Black Cod)
2 cups white vinegar, plus additional for brining 
1 1/2 cups organic sugar
1 cup white wine (chardonnay)
2 Tblsp pickling spices
1 large onion, sliced
1/4 cup organic lemon juice

Directions:
1.  Place 8 cups filtered water into a large ceramic or glass bowl (do not use a metal bowl) and mix in enough pickling salt to float an egg in the water. 
2.  Brine the fish for 24 hours in the salt water.
3.  After 24 hours have passed rinse the fish well in fresh water, and drain. 
4.  Cover the fish with white vinegar and soak for 24 hours. Rinse well and drain. 
5.  Heat sugar, 2 cups white vinegar, and spices to a boil and allow to simmer 10 minutes.
6.  Cool to room temperature. You do not want the brine to be warm because this will change the texture of the fish. 
7.  Sanitize the mason jars by steaming them in a large pot. First fill the large pot with water, set in the mason jars, and then heat to a steady simmer for 10 minutes. Remove the jars from hot water and place onto a clean kitchen towel. They are now ready to be filled.
7.  Once the brine mixture is cooled, add the wine and lemon juice. 
8.  Layer the onions and fish into the mason jars and cover with cooled brine, including spices. 
9.  Store in refrigerator for 3 days prior to serving. 

Optional: Add a chile to each of the mason jars to add a spicy kick.
If you are interested in ordering fish from the 2013 season, feel free to contact the Western Freedom.

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Fresh Easy Nut Milk...as easy as 1, 2, 3

I bet everyone has had a great Labor Day weekend. Who doesn't enjoy 4 days off, right? I sure did!!

Friday was the last of the long 60 days of biochemistry. By 8:30 am I was finished with my last test and was overcome with a wave of enlightenment. I WAS FINISHED!! All the hard work, and grueling study hours, paid off. Procrastination was held at bay, and motivation pulled me through the finish line. What a sense of relief!

However, unlike most my classmates, I still had a long list of "to do's" before any celebration was in order. Today was the day I also had to move from North Seattle to the East. After my last long run along the Burke-Gilman trail, I started packing. It was only 10:30 am but it seemed like the day had been going on forever. Waking up at 4:30 for a pre-test cram session can do that.

By noon I was finished, my car packed to the brim, and my back aching. It sucks to move alone. All the stress, anxiety, and frustration just seems to build, one box after another. Finally, with the windows rolled down, and NPR turned on, I made my way, sweaty and tired to my new home.

I now live on a little farm in the city. It sounds crazy right?? Three acres, with chickens, fruit trees, and both a flower and vegetable garden. It seems I have found a little slice of heaven, only 5 miles away from Bastyr. Sometimes I just smile to myself and thank all my lucky stars. The path that has led me to Bastyr always just seems to fall into place. I truly believe the world is helping me fulfill my dream.

After unpacking and organizing, my weekend finally began with a good glass of red wine. The weekend was beautiful and filled with friends, indulgence, and gratefulness. A whirlwind of life in its finest moments. It ended as quickly as it came, with a hug and wave goodbye.

Now, alone in a new house, and a few weeks of summer left, I have time to create and share with you. My refrigerator is plump with a rainbow of colors from my farmer's market buys. However, all I need is fresh milk. Nut milk is the easiest and simplest way to create fresh non-dairy milk at home. I didn't realize until last year how quickly one can make their own nut milk, without any of the added stabilizers, flavors, or sugars of the store bought versions. To top it off, it turns out to be quite a bit cheaper!

Since most people have tried almond milk, I decided base my recipe with almonds today. However,  you can use walnuts, cashews, hazelnuts, seeds such as hemp, sesame, sunflower, etc. You can also add a little sweetener and spices to flavor you milk naturally if you like. Just get creative.

Almonds, are wonderfully nutritious nuts. They are great sources of riboflavin which works as a co-enzyme in energy production (FAD) and as well in preventing oxidative stress in cells. Also, almonds are high in vitamin E which acts as an antioxidant, riding the body of free radicals, and helping in reducing oxidative stress. Magnesium plays a vital role in the relaxation of muscles as well as veins and arteries. A proper balance of both calcium and magnesium is very important. However, many people are deficient in magnesium, which is associated with cramps, aching, and soreness, as well as nervous system problems. One serving of almonds, which is a quarter cup, supplies 24.6% of your daily magnesium, 44.8% of your daily vitamin E, and 17.8% of you daily riboflavin.

However, nuts must be soaked to offer the most nutrition. Almonds and other nuts contain phytic acid, which reduces your ability to absorb minerals during digestion. Phytic acid binds to important minerals such as calcium, magnesium, iron and zinc in the small intestine rendering them insoluble. This hinders them from being absorbed by the gut cells and can cause mineral deficiencies. Soaking nuts in filtered water over night helps break down the phytic acid. Since nuts and seeds are bursting with wonderful macro and micro nutrients, in order to benefit most from you newly made nut milk, please take the time to soak them prior to starting the procedure.

When getting creative with this basic nut milk recipe, you can create a creamier milk by adding more nuts to the 4 cups of water. This basic recipe is for a nice light milk. However, if you are craving something more dessert like, simply just add more nuts. If you would rather have no flavor, just omit the vanilla. Since cow's milk is naturally sweet, I add a single date for sweetness and a dash of salt, brightens the flavor. Have fun, and enjoy making your own personal nut milk.

Lightly Sweet Vanilla Almond "Milk"
Makes a quart
Ingredients:
4 cups filtered water
1 cup almonds (soaked overnight and rinsed)
1/2 tsp pure vanilla extract (or 1/2 vanilla bean scraped)
1 date (pitted)--you can use 1 dollop honey or maple syrup too
dash of sea salt

Kitchen Tools:
High speed blender (I use a Blendtec)
Thin kitchen towel or nut milk bag
Large sieve
Large kitchen bowl
Clean glass container

Directions:
1.  Place nuts into a bowl and cover with filtered water. Leave on counter at room temperature overnight.
2. Drain and rinse nuts and put into the blender. Fill the blender with 4 cups of filtered water.
3. Add the date (or your choice of sweetener) and the vanilla.
4. Blend on high for about 45 seconds to 1 minute, until light and frothy.
5. Place sieve into bowl. Soak the kitchen towel in water and ring out any excess. Lay the kitchen towel into the sieve and pour the milk into the towel slowly. Bring the corners of the towel together and squeeze out any remaining liquid. Save the nut pulp for baking or discard into compost.
6. Rinse the towel and wring out excess water. Repeat the procedure to insure pure milk.

7. Pour the fresh milk into a clean glass container and store in refrigerator for 3-4 days. Use like regular milk in cereal, baking, oatmeal, etc.

Note: After soaking nuts overnight, you can also opt to "peel" the skin off. This makes the filtering processes quicker. Also, if you can swap the almonds for any mixture of nuts. I really enjoy cashews + macadamia nuts or almonds + brazil nuts. Try out it out!

References:
Worlds Healthiest Foods: Almonds
Nourishing Traditions: Sally Fallon

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Raw Thai Collard Wraps for Vibrancy and Health

I feel good, I knew that I would, I feel good, I knew that would now. So good! So good, because I got you!" This song describes exactly how I feel today...GOOD!

What a morning this Saturday turns out to be. I wake up refreshed, energetic, and alive. The weekend is here with two days where my biochemistry textbook remains closed, and out of service. This last week my head felt full of cotton, and my body heavy with inactivity. I can see it my classmates’ eyes, as well as in my professor, everyone is feeling tiresome and overworked. Week 7 down, and week 8 left to go. Bring it on!

With such an information overload during the week, and a test every Friday, the weekends have a whole new meaning to me. They are beautiful. Nothing can be over or under planned. A simple weekend, is just as great as one filled with parties, adventures, and friends. This weekend greets me with a quiet peace, and sunrays rays peak through my window. I breathe in and I breathe out, at ease and excited to start this beautiful day.

Since today I crave the sense of purity, I am inspired to share a meal with ingredients that shine in their purest forms. Raw food is cleansing and cooling. If one is overworked, overheated, anxious, nervous, or stressed, eating raw foods can bring a sense of clarity. Especially on warm sunny days when all you crave anyways is something fresh and bursting with color. The high dose of unaltered vitamins, minerals, and oils available in raw foods, is a great way to cleanse and boost your body and soul.

Raw collard wraps, are a great way to make an easy, beautiful meal. Since I love the combinations of Thai spices and ingredients, I decided to venture down the path of East Asian cooking.

I don’t believe that collard greens are traditional Asian vegetables, but here we have heard of them often in southern cooking, smothered in butter and cream. Collard leaves are wonderful. Not only are they a versatile vegetable, where one can use them creatively in many ways, but also they are overlooked superstars. Perhaps you have heard that cabbage and broccoli are great against cancer due to high amounts of sulfur compounds. Well, so is the collard leaf. It has four main compounds that are part of the glucosinolate family, which are easily converted to isothiocyanates. Isothiocyanates help support the body in detox and immune system functions, as well as working against inflammation. Collard greens are most highly noted with their ability to support the body in the prevention of bladder, breast, ovarian, and prostate cancers.

However, what is the most exciting news for me is the ability of collard greens, as well as other cruciferous vegetables, to bring a healthy ratio of progesterone and estrogen in the human body. Cruciferous vegetables have a compound called diindolylmethane, or DIM. This phytochemical is able to modify the metabolism of estrogen, by blocking estrogen receptors. This enables the body to naturally balance its progesterone and estrogen levels. High estrogen levels are associated with breast, ovarian, and prostate cancers, as well as infertility. DIM not only inhibits “bad” estrogen from estrogen receptors, but it also promotes the production of beneficial estrogen.

So, I would say, eat cruciferous vegetables often! In today’s world, we are constantly surrounded by pesticides and consume high fat diets. These both promote elevated  “bad” estrogen exposure. Men and women alike can support healthy aging, by eating a whole foods diet, and adding collards, cabbage, and broccoli, more often as mainstay vegetables.

These wraps are great as appetizers or can be the main course of a meal. My simple papaya and lime salad would be a great addition to these delicious wraps. 

Raw Thai Collard Wraps

Makes 4 Wraps

Ingredients:

For the wraps:

4 collard leaves

1 cup shredded carrots

1 cup thinly sliced red cabbage

1/2 cucumber, thinly sliced

1/2 ripe mango, thinly sliced

1 avocado

8 basil leaves

1/4 cup dry roasted peanuts, roughly chopped

For the dressing:

Juice of 1 lime

2 Tbsp organic seasoned rice vinegar

2 Tbsp sesame oil, organic cold pressed

2 Tbsp maple syrup

2 tsp tamari

2 garlic cloves, crushed

1/2 thai chili pepper (or any spicy chili pepper)

Directions: 

1.  First start by preparing the dressing. This allows the flavors to infuse while you prepare everything else. You can make this dressing ahead of time for more flavor. 

2.  In order to properly crush the garlic cloves, press down firmly with the side of a large knife. This crushes them. I place the side of the knife on top of the garlic and with the palm of my right hand I push my weight on top of the clove. This allows the juices to flow out without the chunks of garlic.

3.  Finely chop the 1/2 chili pepper and put in a glass jar with the crushed garlic cloves. 

4.  Add the remaining ingredients and stir well. Allow the dressing to infuse at least a half an hour prior to serving. 

5.  Then prepare the collard leaves. Chop off the stem, and carefully with a sharp paring knife shave down the thick stem of the collard. Try to cut it down as flat as possible without cutting into the leaves. 

2.  Once your "wraps" are ready, place the cucumber down first in the middle, then top with the shredded carrot and cabbage. Spoon two teaspoons of the dressing on top.

7.  Then follow with slices of mango, avocado, and finally basil. Sprinkle with a bit of chopped peanuts.

8. To properly fold the collard wraps, begin by folding the bottom edge (where the stem used to be), up and over the veggies. Then fold in both sides. Follow by rolling the wrap up. Some may want to unroll, if the filling is not heavy enough. If need be, pierce them shut with a toothpick. Usually, I do not have this problem. 

9.  As a garnish, add any left over chopped peanuts to the remaining dressing. Serve the wraps with additional dressing on the side. 

Optional: If you want them to be more hearty, add quinoa or amaranth. These two grains are complete  vegetarian protein sources, containing lysine, which most grains lack.

Reference:

Zeligs, M. Safer Estrogen with Phytonutrition

World’s Healthiest Foods: Collard Greens

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