Sweet and Savory Prosciutto Wrapped Dates

A date. Simple and sweet, wrinkled and brown. It is not the beauty on the block like a bright yellow mango, or a vibrant pink papaya. It may not be as juicy, or as colorful as its other tropical friends, but its versatility is what makes it unique. No need for peeling, no need for much preparation time, simply pit and eat. Yum.

Dates are great for the active folk. They are a pure source of energy, and carry a big punch for their size. One date alone has 66 calories, primarily made of sugar and fiber. It is nature’s purest candy. So for those hiking the trails of the Pacific Northwest to runners and athletes alike, dates are a great way to stay fueled. Within a serving you will find many vitamins and minerals essential for energy production, muscle contraction, and nerve function. The big star of the date is potassium. Potassium, along with sodium, helps regulate the activity of muscle contraction and nerve function. Copper, manganese, magnesium, and b vitamins, are also found in this sweet treat. Not to mention, one date alone, offers 2 grams of fiber. The instant fuel, plus fiber, vitamins, and minerals, give your body exactly what it needs to power your brain and muscles throughout the day. 

I often use dates in place of sugar in baking, making salad dressings, in raw desserts, or even for sweet and savory appetizers. However, my favorite way is to serve them stuffed with goat cheese and wrapped in prosciutto. The sweetness of the date, the salty prosciutto, and the creamy goat cheese, make a masterpiece in minutes. Nobody can get enough once they have had a taste of these little bits of heaven.   

A big green salad, a glass of good red wine, and prosciutto wrapped dates, transform a simple dinner into an elegant evening. So please, make these at home and share with your dear friends on the back porch in the evening sun. I know you will enjoy these as much as I do.  

Prosciutto Wrapped Dates

Makes 2 Servings

Ingredients:

6 medjool dates

3 slices prosciutto

fresh plain goat cheese (small package will do)

Directions:

1.  Preheat oven to 475 degrees.

2.  Slice dates down the middle on one side. Pit the date. Make sure only to cut through one side. You want to make a pocket out of the date. 

3.  Fill the inside of date with goat cheese. I use a butter knife and smear about a tsp worth of goat cheese into each. 

4. Press the dates closed. 

5.  Cut the 3 slices of prosciutto in half the long way. Use one half per date. Roll up the date so that the end piece of the prosciutto is on the bottom and the slit is facing up. This way you keep the prosciutto from unwrapping and the goat cheese from flowing out. 

6. Place wrapped dates onto baking sheet and bake for about 10-15 minutes. You want the prosciutto to get nice and crispy. 

7. Serve immediately. 

Optional: To kick it up a notch further use either a balsamic reduction or a local honey to make zig-zags or swirls on the plate. Place the hot dates on top.

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Halibut Ceviche for Good Health

When it is hot outside, I often have little to no appetite for anything warm. Instead fresh, raw foods get my stomach a growlin'. I love salads and fresh fruit, but sometimes I crave a little something different. Today I made a summer favorite, halibut ceviche. It is cool, it is refreshing, and it is tasty! Ceviche is a latin american dish, where raw fish or seafood, is "cooked" in lime and lemon juice and mixed with fresh tomatoes, cilantro, red onion, and jalapeno. The flavors of this meal always take me back to my travels abroad in Central America. Ahh...the good times at the beach and in the jungle.

So what is so good about ceviche? Well its fresh, quick and easy to make, tastes delicious, and is full of healthy fats and lean protein. Halibut is a deep water fish and is known for its good omega-3 fatty acids, which are easily destroyed by heat. Therefore, ceviche is a great way to get the most out of the fresh seafood.

Fatty acids are important in a balanced diet, especially if they are essential. Essential fatty acids cannot be made from triglycerides, but can only be taken in through food. Omega-3 fatty acids happen to be essential and play a large roll in reducing inflammation in the body. They help increase the ratio of HDL/LDL, decrease triglyceride levels, decrease blood pressure, and decrease inflammation. Today the western diet has a very unbalanced ratio of omega-6 to omega-3 fatty acids, promoting many diseases involved with inflammation such as cardiovascular disease, cancer, and rheumatoid arthritis. Although both are essential, we are getting 15x more omega-6 fatty acids in our diets, and hardly any omega-3 fatty acids. Omega-6 is part of the inflammation response in our bodies, whereas omega-3 counteracts this process. We need omega-6 to help in immune response. However, if we are consuming too much omega-6, our bodies will undergo a continual inflammation response. This can be harmful over long periods of time. Researchers have found that increasing our ratio of omega-3 to omega-6 increases suppressive effects of pathogenic diseases.

Omega-6 is found in most vegetable oils and grains and therefore is consumed readily. Large amounts of omega-3 is found in deep-water fish, chia seeds, flax, walnuts, and animal products from pasture-raised cows and chickens.

Halibut also provides good a source of vitamin B12, niacin, vitamin B6, and tryptophan. Vitamin B12 helps stimulate healthy brain function and blood formation, while niacin, B6, and tryptophan work together to promote ATP (energy) production. Tryptophan is also a precursor to serotonin, a neurotransmitter that helps regulate appetite, sleep patterns and mood.

Wow, isn't Halibut great? Not to mention a 4 oz. serving has 30 grams of protein and weighs in at only 160 calories. Therefore, not only is ceviche a nice refreshing summer meal, but it will help keep you energized for the rest of the day.

Ceviche is great as an appetizer or as a light meal. Let the flavors of Central America keep you healthy and fit over the next hot summer months.

Halibut Ceviche
Makes a large bowl full 

INGREDIENTS
1 pound fresh halibut filet
3 roma tomatoes, diced
3 organic limes
2 organic lemons
1/2 red onion, finely diced
1/2 bundle cilantro, chopped
1/2 jalapeno, finely chopped
1 tbsp olive oil
sea salt
fresh ground pepper

DIRECTIONS

1.  Lay the halibut face down, and while pulling the skin back, use a sharp knife to separate the meat from the skin.
2. Dice the filet into small chunks, and put into a large bowl.
3. Zest 2 limes and 1 lemon, and put zest into bowl.
4. Juice all the limes and lemons and add juice to the bowl. Stir well
5. Leave in refrigerator at least 30 minutes.
6. Add the onion, tomato, cilantro, jalapeno, and olive oil.
7. Season with sea salt and pepper. Mix well.
8. Allow to rest at least an hour in refrigerator before serving.

I love to serve ceviche with avocado and baked corn tortillas. My favorite way to serve corn tortillas is to brush each side of the corn tortilla with a little bit of olive oil and a sprinkle of sea salt. Then bake in 450 degree oven until lightly crispy.

References:
Simopoulous, AP. The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids. (2008)
Worlds Healthiest Foods: Halibut, Omega-3

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I Spy Something Red and Delicious

I absolutely love berries, especially the delicate raspberries. Right now in Washington their abundancy is seen at every farmers market and fruit stand. Bright red and juicy, they catch my eye every time. However, organic fresh raspberries tend to be quite expensive, costing about $4 per ½ pint. Knowing very well the raspberries would be devoured within 5 minutes, I usually buy them as a treat. Yet this summer, I am fortunate to be able to pick some of my very own in trade for watering a garden.

Even if it takes me a whole hour to water the garden, it is definitely worth the trip and my time. I am soaking up the vitamin D in my bathing suit top allowing the sun to warm my back and shoulders, and the cool drip from the hose to cool my hands and feet. Work before play, right?  I spy the dots of red through the leaves as I water each bed. I can think of nothing better than picking the raspberries in the bright warm sun. The heat releases their aroma, and their vibrant color is enhanced by the light. One for me and a handful for the basket…yum! Within a half an hour, I have filled four pint sized berry cartons. What a deal!

Flavor and texture is not all that makes the raspberry so desirable. It also contains many important micronutrients that give this berry the health reputation it deserves. Phytonutrients in the raspberry work as antioxidants and offer antimicrobial and anticarcinogenic protection. Raspberries have a very high antioxidant activity, much higher than that of strawberries, kiwis, or tomatoes. Well researched ellagic acid, is an antioxidant that helps prevent unwanted cell membrane damage by neutralizing free radicals. It is found almost exclusively in raspberries and research is suggesting that the ellagitannin family works against cancer, by inhibiting cancer cell proliferation. Also, its well-researched flavonoids anthocyanins, which give the raspberry its characteristic bright red color, not only work as additional antioxidants, but also have antimicrobial properties helping to prevent overgrowth of unwanted bacteria such as Candida albicans, most often found in women.

Besides the ellagitannins and anthocyanins, 1 cup of fresh raspberries offers an excellent source of  vitamin C and manganese, both which work as anitoxidants. In addition 8 grams of dietary fiber is found in 1 cup of raspberries, which is great for maintaining blood sugar levels and colon health.

Raspberries are little packages of pure goodness, so what is not to love about them? In order to get the most of their benefits eat them fresh or freeze them right away. I love to add them to salads, fruit bowls, oatmeal, or just eat them as is. You can even substitute them for the strawberries in the fresh strawberry tart, for a delicious dessert.

This morning I decided to use my fresh raspberries in good ol' oatmeal. Instead of sweetening the oatmeal with sugar, honey, or maple syrup, I grated in a pink lady apple. However, if you need the little bit of honey on top, thats okay too. 

Sugar-Free Raspberry Oatmeal

Makes 1 serving

Ingredients:

½ cup rolled oats

1 cup water

1 small pink lady apple (or ½ large), grated with peel

1/2 tsp cinnamon

dash pure vanilla extract

sprinkle sea salt

½ cup raspberries

2 dollops Greek yogurt

1 Tblsp hemp hearts, or any chopped nut (walnuts, almonds, pecans)

Honey or maple syrup (optional)

Directions:

1.  Place rolled oats and water in a sauce pan and bring to boil. Once boiling reduce heat to medium-low.

2. Add in grated apple, salt, cinnamon, and vanilla. Stir well with wooden spoon and cover with a lid. 

3. Cook until oats are done (about 5 minutes). You may want to add more water depending on how you like the consistency of your oats. 

4.  Pour the oat mixture in a bowl and top with dollops of Greek yogurt, raspberries, and then your choice of nut. 

5. If you like it a bit sweeter, finish with a drizzle of honey or maple syrup.

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Zwetschgenkuchen für Basti

Three years ago, the 2nd of July was a bright and sunny summer day. You could feel the heat early in the morning, and not a single cloud was in the sky. The whole town of Bellingham seemed to awake with a smile on their face. Yet my brother, my mother, and I had a different fate for the day, one that still vividly replays in my mind.

I remember, a phone call, something along the lines of "Selva, you need to come home now." I could sense the urgency in the tone of the voice, one that gives you shivers down your spine. I knew something had happened, but what I found on the other side of my parents door, was not to reckon with. Two policemen where in our home and Wendelin was already with my mom. I remember how they both walked towards me, shock in their eyes, yet calm as an evening before a storm. My head was spinning, and the adrenaline was pumping through me veins, I wanted and needed an answer. My mom looked at me and calmly said, "Basti died."

What happened next, all just seems like a blurr. The heat of the sun and the bright blue sky, seemed too intense for my skin and my eyes. Who would have thought that on that beautiful summer day, my father would pass away.

Its been three years, and we all are just "chugging along," yet there is not a day when I don't think about you. You were and still remain an inspiration in my life. I only wish I could share my footsteps on this earth with you.

So for this special day, I decided to bake a German Zwetschgenkuchen. It is a prune tart, on a yeasted dough, lightly sweet with a sprinkle of almonds. It is not heavy, nor is it very dessert like. The tart itself is very simple. It was my father's favorite. Zwetschgenkuchen was his main food group during prune season. He would pick them like crazy, and even made his own jam. Every time a prune tart was eaten, my mother baked another. It was as if he knew he only had so much time to enjoy this delicious late summer treat. I never really understood his love for the prune, until I grew older myself. I now enjoy a piece here and there, and am reminded of him.

We love this tart as is, or with a dollop of homemade whipped cream. Usually it has eggs, butter, and low fat milk in the recipe, but so my whole small family could enjoy this treat, I made a vegan version. I replaced the butter with coconut oil, the milk with almond milk, and just omitted the egg. It turned out great, although it was made from last years frozen prunes. However, the best way to eat the tart, is during prune season, when they are full of sweetened juice. Wash and dry the prunes and then remove the pit. To decorate this simple tart, just cut two slits in the top of each halve prior to placing them on the dough.

Zwetschgenkuchen (German Plum Tart)
Makes one cookie sheet
Ingredients:
300 g whole Wheat Flour
100 g unbleached wheat flour
25 g active Yeast (about 4 tsp)
1 cup lukewarm almond milk
1 egg (optional)
1 Tbsp sugar
1 dash salt
100 g sugar
1 Tbsp baking powder
100 g coconut oil
1/3 cup chopped almonds
Dried bread crumbs (stuffing, rusk)
2 kg prunes

Directions:
1.  Mix together the two flours in a large bowl. Make mound with the flour and create a deep hole in the top (like a volcano). You want to be able to pour the milk into this hole.
2.  Mix the yeast, 1 Tbsp sugar, and lukewarm almond milk together in a cup and set aside for about 10 minutes to let the yeast bubble.
3.  Pour the yeast milk mixture into the flour mound, and sprinkle some of the outside flour on top. In circular motions around the flour mound sprinkle the sugar, salt, and baking powder. Mix together.
4.  Add the coconut oil (softened) and 1 egg (optional) and knead everything together in an elastic, smooth dough. If it seems a little wet, you can add a little sprinkle of unbleached flour.
5.  Cover the bowl with a kitchen towel and place in a warm spot. Allow the dough to rise for about 30 minutes to an hour, depending on the room temperature.
6.  Meanwhile, butter or oil a cookie sheet and dust the bottom evenly with flour. Shake off any excess flour.
6.  Once the dough has doubled in size, remove from bowl, quickly knead through, and roll out onto the cookie sheet. With your fingers pull the dough up along the sides to create the crust. With a fork poke holes evenly across the dough.
8.  Preheat the oven to 385 degrees.
9.  Evenly sprinkle the dough with the rusk bread crumbs or even quick oats will do. Then the almonds.
10.  Now place the prune halves onto the dough in row formations. Make sure you overlap them slightly and tightly arrange them on the dough.
11. Bake for 35 minutes or until crust is golden brown. Sometimes the prunes create a lot of juice and the dough underneath may need a few more minutes to be done. Enjoy!

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