Christmas Cauliflower Steaks

Its not your traditional steak, but the flavor and texture leaves you just as satisfied. Cauliflower is a wonderful versatile crucifer due to its neutral, yet lightly sweet flavor. In this recipe I have combined aromatic herbs and toasted nuts to create a comforting vegetarian, and easily made vegan dish. You can even cut the time in half if you already have store bought or homemade pesto on hand. Trust me, the 20 minutes are worth it!

Since it is the holidays, I want to keep it short and sweet. Just as a heads up cauliflower is rich in isothiocyanates which are bioactive compounds that support our innate detoxification system. This is great news especially during the holidays when we tend to grab one or more of those delicious Christmas cocktails which put a little added stress to our system. Also, cauliflower is very rich in vitamin C, a water soluble vitamin which acts as an antioxidant in our body, reducing oxidative stress within our cells. The ability of vitamin C to reduce the formation of possible mutagenic/cancerous cells is a great reason to add crucifers into your diet. 

So why not try these super delicious cauliflower steaks this holiday! Topped with a raw homemade pesto, and gluten-free almond cornmeal crumbs, they are to die for and fit for any special diet. Oh and not to mention, this dish is even white, green, and red- perfect for the spirit of Christmas. 

To your health and happy holidays!!

-Selva W.

Cauliflower Steaks with Basil Pesto and Almond Cornmeal Crumbs

Serves Four

INGREDIENTS

For the Pesto

1/2 large container 4 oz container of basil

2 cloves garlic

1/4 cup grated parmesan (optional)

1/3 cup pine nuts, toasted

1/2 cup olive oil

Juice of 1/2 lemon (2 T)

sea salt and fresh ground pepper to taste 

For the Almond Cornmeal Crumbs

1/4 cup sliced almonds

1/4 cup fine cornmeal

1/3 tsp dried sage

1/3 tsp dried thyme

1/3 tsp dried marjoram

Generous pinch sea salt and fresh ground pepper

2 teaspoons coconut oil

For the Cauliflower Steaks

1 large head of cauliflower

1 tablespoon extra virgin olive oil

Heirloom cherry tomatoes, diced (garnish)

Watercress (garnish)

DIRECTIONS

Toast the pine nuts carefully over medium low heat in a sauté pan while stirring with wooden spoon. They burn easily if left unattended. Once golden brown and aromatic, remove from heat and pour in a small bowl to cool. Meanwhile, place basil leaves from 1/2 large basil container into a small food processor along with the two cloves of garlic. Process until finely chopped. Then add the cheese, olive oil, lemon juice, and season with salt and pepper to taste. You can omit the cheese if you are vegan and it will still taste great! Process until combined, pour into a small bowl or glass jar and set aside. You will need the food processor again later so clean it when you have a minute or two. 

Preheat oven to 400 degrees Fahrenheit. Remove the leaves from the cauliflower and trim the stem. Cut 1/2-3/4 inch slices of the cauliflower (small pieces will fall off, save those for another dish or roast along with the steaks and top with pesto and crumbs). Heat a medium sauté pan to medium and add a tablespoon of olive oil. Reduce heat and place two cauliflower steaks into the pan, and sauté on each side for 2-3 minutes until golden brown. Transfer the steaks to a baking sheet and bake for 15 minutes or until al dente. You want them to be tender but not too soft. 

While the steaks are baking, place the cornmeal and sliced almonds into the small food processor, and pulse until small-medium almond chunks are formed. Add the herbs, salt and pepper, and pulse to combine. Heat the coconut oil in a large sauté pan over medium low and pour in the almond cornmeal mixture. Stir the mixture with a wooden spoon until golden brown and aromatic. Adjust salt and pepper to taste. Remove from heat once golden and set aside. 

Brush a warmed serving plate with pesto, and top with a handful of watercress. Place the steaks top of the watercress and brush with pesto, sprinkle the almond cornmeal crumbs over the steaks and top each with a spoonful of heirloom tomatoes. Serve immediately. 

Meal Idea: Serve the cauliflower steaks alongside a large salad, with brown rice or any other grain for a complete meal. 

                                                                                                                                                                                                     
References:
1. Whfoods: Cauliflower

reade more... Résuméabuiyad

Clarified Butter, Yes Please!

Have you ever tried ghee or clarified butter? Usually found in health food stores, or in ethnic grocery stores, ghee can be quite expensive. Also, if your like me and you want the highest quality, 100% organic grass-fed ghee can cost you anywhere from $10 to $13 dollars for an 8 oz jar. Personally, that is too much for my budget. However, I can still have the same thing, for about $5.

First of all let me tell you some of the benefits of using clarified butter, or ghee. Since clarified butter is butter that has been simmered to remove milk solids (such as whey and milk proteins) and water, it has an increased shelf life and higher smoke point than that of normal butter. The removal of these milk solids increases the smoke point from 250°F to 400°F. This makes clarified butter a better choice for high heat frying when butter flavor is desired.

What is "smoke point" and why is it important? Well, each cooking fat or oil has its own unique smoke point were the fats break down into a visible gaseous product called acrolein, or otherwise known as blue smoke. This smoke not only is irritating to the mucous membranes of our eyes and respiratory passages, but it is the visual sign that the cooking fats are breaking down, rendering a rancid fat. This tends to not only ruin the flavor of the food that is cooked but it can also be detrimental to our health if consumed. Rancid fats act as free radicals in our bodies, destroying cell membranes and causing an inflammatory reaction. Therefore, if you notice that the fat in your pan is smoking because you forgot to turn down the heat, it is wise to start over before continuing with your cooking.

Sautéing and pan-frying temperatures may reach anywhere between 350-450°F. Therefore make sure to use appropriate oils and fats to reduce their breakdown and the creation of toxic by products.

Approximate Smoke Points for Oils Are:

Butter                                            250°F

Clarified Butter                               400°F

Extra Virgin Coconut Oil                 350°F

Extra Virgin Olive Oil                      375°F

Refined Coconut Oil                       450°F

High Oleic Canola Oil                     475°F

Avocado Oil                                      500°F      
                             

Also of note, clarified butter has negligible amounts of lactose, which may make it easier to digest for individuals that are lactose intolerant.

So join me and get an insiders tip on how to make your own clarified butter. The flavor itself is a reason to try it, for it is nutty and almost cheesy. It is great over popcorn, for your fried egg in the morning, on toast, or even for a quick stir-fry of fresh vegetables.

How To: Make Clarified Butter

Makes about ½ cup (4oz)

Ingredients:

1 stick organic unsalted butter 
Note: organic valley pastured butter is lightly salted but it still works fine

Directions:

1. Place the stick of butter into a small saucepan and melt over medium heat.

2. Once butter is melted reduce the heat to low and allow the fat to bubble. It will begin to form white foam, gently spoon the layer of foam off and discard.

3. Allow fat to simmer and spurt water for about 10-15 minutes. Keep removing foam with spoon.

4. Once foam has ceased to form, and the color has turned amber, turn off heat. Proteins should be stuck to the bottom of the pan, and the fat should be clear. Make sure to spoon any remaining foam from the top.

5. Then slowly pour the fat into a heatproof jar, making sure to leave the proteins behind. I like to use the small 4 oz mason jars.

6. Allow clarified butter to cool. Once hardened, cover with lid and store in a cool, dark space or keep in the refrigerator.

                                                                                                                                                                    

References:

1. McGhee H. On Food and Cooking: The Science and Lore of The Kitchen. New York: Scribner; 2004.

2. Corriher SO. Cookwise: The Secrets of Cooking Revealed. New York: William Morrow; 2011.

3. Williams M. Foods Experimental Perspectives. New Jersey: Prentice Hall; 2012.

reade more... Résuméabuiyad

Multi-Vitamin or Emerald City Salad?

If you are a Seattlite, then I am sure you have tried PCC’s famous Emerald City Salad. It is very popular in the area, and has built a reputation amongst foodies and health conscious people alike. With one word it is ADDICTIVE. The colors just exude health and vibrancy, and the flavors blend together in perfect harmony. Whenever I visit the PCC deli, I have to buy a serving. However, especially in the fall and winter months, when the flu and the common cold seem to thrive amongst the people of Seattle, I stock up on my homemade Emerald City Salad. For not only does it look beautiful and taste amazing, but it also is like a whole foods multi-vitamin. It is immune boosting, revitalizing, and energy giving “amazingness”. 

Traditionally, the Emerald City Salad, is not made with delicata squash, nor does it contain red onions, however, these are my favorite additions to the salad. The great thing is that the salad is very adaptable, allowing the home cook to make changes as they please. So feel free to use this recipe as is, or add your signature touch. Feta? Dried fruit? Nuts or seeds? Whatever. I just hope you make this salad, and love it as much as I do.  Here is just a little bit of information about the main ingredients in this wonderful salad.

Wild Rice: Surprisingly wild rice is not a rice at all, but rather a grass that thrives in the wetlands of North America. However, it is very similar when compared to the properties of brown rice, making it another great grain alternative for those seeking low-allergen, gluten-free options. With higher amounts of protein than either brown or white rice, wild rice at 3.3 g per ½ cup cooked is a great addition to a plant based diet (1). Furthermore, it happens to be lower in carbohydrates, with 25 less calories per ½ cup cooked than brown rice, giving it a higher protein to carbohydrate ratio than the other rice options (1). When cooked and then cooled, the starch found in rice forms a resistant starch, which is a beneficial dietary fiber known to increase satiety, and help stabilize blood sugar levels (1). Finally, wild rice is also a good source of phytonutrients called anthocyanins, a potent group of antioxidants that contribute to the dark color (1).

Chard: Although chard is related to spinach and beets, it is not as commonly thought of as a green leafy powerhouse. However, surprisingly nutrient dense, and calorically light, chard is a great way to increase vitamins and minerals into your diet. Chard contains excellent sources of nutrients that support our innate antioxidant system including vitamins A, C, and E and minerals manganese, and zinc, which help prevent oxidative stress in our bodies (2). A chronic imbalance of too much oxidation within the body can be a trigger for many disease states. As with beets, chard is also rich in betalains, phytonutrients that help support phase II detoxification, aiding in the excretion of accumulated toxins (2). Also, in addition to the wild rice, chard is a good source of fiber and plant protein, offering 3.5g of each respectively (2).

Emerald City Salad – Adapted from PCC’s Famous Salad

The Emerald City Salad has built a reputation in the Seattle region. It is so delicious that this salad alone will make a satisfying lunch. However, in the spirit of fall, I decided to make a few changes, adding some red onion and roasted delicata squash, in place of the red cabbage. It is easily adaptable to personal preferences.

Makes 6 servings

Ingredients:

1 cup wild rice

2 ¼ cups filtered water

1 teaspoon salt, divided in half

1 delicata squash

1 tablespoon olive oil or coconut oil

Juice of 2 lemons (should be about a ¼ cup)

Zest of 1 lemon

¼ cup extra-virgin olive oil

1 garlic clove, finely minced

Freshly ground black pepper

1 fennel bulb, thinly sliced

1/3 cup finely diced red onion

1 small red bell pepper, finely diced

½ cup Italian parsley, chopped

6-8 leaves chard, cut into chiffonade strips

Hemp Seeds (for garnish)

Directions:

1. Preheat oven to 425 degrees Fahrenheit.

2. Bring water to a boil, add the rice, and ½ teaspoon salt. Cover and bring to boil. Once at a boil reduce heat to a simmer, keep covered, and cook until tender about 50-60 minutes. Once tender, drain any excess fluid and set aside to rest.

3. Meanwhile cut the delicata squash in half lengthwise, scrape out the seeds, and then cut each half into half again. Slice each quarter into ¼ of an inch thick slices. Toss slices with 1 tablespoon oil, and place onto a parchment lined baking sheet, making sure not to overlap pieces. Roast until brown and crispy, about 20-30 minutes. Allow to cool.

4. While the delicata is roasting, make the salad dressing by adding the lemon juice, zest, olive oil, minced garlic clove, remaining ½ teaspoon sea salt, and fresh ground pepper into a large bowl. Whisk together.

5. Toss in the fennel and red onion, and stir well to coat. Allow to marinate. Meanwhile, toss in the red bell pepper, the Italian parsley, and the chard on top without stirring.

6. Top the salad with rice and allow to rest 5 minutes, to slightly wilt the chard. Toss well. Add additional lemon juice if desired.

7. Fold under the roasted and cooled delicata squash.

8. Garnish with a sprinkle of hemp seeds and serve with fresh bread for a complete meal (I used my Power Bread).

__________________________________________________________________

References:

1. Webb D. Rice’s Grainy Goodness-Gluten Free and Nutrient Dense, It’s Part of Any Healthful Diet. Today’s Dietitian. 2011;13(4):16

2. World’s Healthiest Foods. Swiss Chard. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16. Accessed 12 Nov 2013.

reade more... Résuméabuiyad

A Power Outage and a Lemon Dijon Beet Salad

Ah yes, the fall storms have arrived. And with that, down power lines and a day without electricity. Lawns are now ankle high with fallen leaves and pine needles, while the trees are exposing their bare limbs. The fall windstorms always tend to leave us with more work to be done. Yet today, the power outage, gave me a mental reboot instead.

Yes, it was a candle lit dinner for one. Just me and the Lemon Dijon Beet salad I made earlier today. Luckily, I had prepared some fresh food that didn’t require heating. Otherwise I would be purchasing the very rare Thai food take-out instead. However, with a full and content stomach, I mustered the energy to gather my random candles, and placed them all around my living room. With a flickering glowing light, I laid down on my couch with Mr. Bill in my arms allowing myself to do absolutely nothing. All I had was my charged IPad which proudly displayed its ability to function amongst the dark silence. I picked Dustin O’Halloran, and allowed the soft piano tunes lull me into a peaceful state of mind. Ahh……

 

Well now that the power is up and running once again, I can share with you my dinner recipe. Roasted golden and red beets display their bright colors, while the creamy lemon Dijon vinaigrette adds a refreshing burst of citrus. It’s easy, it's delicious, and it's vegan!

Since it seems that as of late I have been on a red beet kick, I will leave you with only the recipe. There are other wonderful beet recipes that include more in depth nutrition information about these delicious tubers. Such as this hummus, this smoothie, and this post about root vegetables.

 I hope you enjoy this simple yet elegant salad! And I promise the next post will not be about beets....

For the Creamy Lemon Dijon Vinaigrette:

Makes about ½ cup dressing

Ingredients:

1 ½ tablespoons Dijon mustard

2 tablespoons light coconut milk (using regular coconut milk makes it even creamier)

1 tablespoon maple syrup or honey

Zest of 1 organic lemon

1 tablespoon extra-virgin olive oil

Juice of 1 organic lemon

¼ teaspoon sea salt

Fresh ground pepper

Directions:

1. In a 1 cup volume measuring glass add the Dijon, the coconut milk, sweetener, and lemon zest. Stir until combined.

2. Slowly drizzle in the extra-virgin olive oil while stirring. Once combined, add the lemon juice a splash at a time, stirring in between. 

3. Add sea salt and fresh ground pepper to taste. Pour dressing into a sealable glass jar.

For the Lemon Dijon Beet Salad

Serves one, or two for appetizer

Ingredients:

Handful mixed greens

Creamy Lemon Dijon Vinaigrette

2 roasted medium red beets, peeled and sliced thin 

1 roasted medium golden beet, peel and sliced thin

Cilantro sprigs as garnish (or basil)

Directions:

1. See how to roast beets here. Place mixed greens onto a serving plate, and drizzle with a little bit of the dressing (you don’t need much because the dressing is very flavorful). Top the greens with the sliced beets. Drizzle with a little more of salad dressing, once again a little goes a long way and garnish with fresh cilantro or basil.

Optional: Top with fresh goat cheese and/or chopped roasted walnuts. 

reade more... Résuméabuiyad

October Baby and a Birthday Cake

I am an October baby.  Every year flies by faster and faster, almost seeming like a whirlwind of events. This past weekend seemed even more so, filled with school work, family, and friends. But I have to say nothing beats going back home to my mom’s for a relaxing birthday weekend and waking up to a beautiful breakfast table. It's tradition in my family to start the birthday with a luscious breakfast spread, covered with everything from fresh artisanal bread, German cold cuts and cheese, soft boiled eggs, fruits and jams, to of course freshly brewed coffee. We all slowly nibble our way through an hour or two of conversations, and end the breakfast with a song, candles, and of course a birthday cake. And then come the gifts...

This year my mother and I baked a cake together. A chocolate beet cake to be exact. It turned out moist and tender. Rich with a chocolaty aroma and deep dark brown color. It was delicious. Only lightly sweet, just how Germans like it. And course we topped it with a dollop of fresh whipped cream. Yummmmm.

After we shared the cake, it came time to open cards and presents. Written with words of love and support, my dear family wished me a wonderful new year. And together they bought me a new lens. A new 50 mm F/1.4 Canon lens. And I love it! Thank you all for supporting my sanity and my creative outlet, photography!

So to keep it short, without nutrition information, and just pure indulgence, I share with you my birthday cake. Perfect for special occasions or simple surprises.

Chocolate Beet Birthday Cake

Serves 10-12

INGREDIENTS

3 eggs, room temperature

½ vanilla bean, or 1 teaspoon vanilla extract

1 ½ cups pureed red beets, 3-4 medium beets steamed/cooled/and peeled

1 ¾ cups (240g) Bob’s Red Mill All Purpose Gluten Free Flour Blend

6 tablespoons dark cocoa powder

2/3 cups unbleached sugar

2 teaspoons baking powder
¼ teaspoon sea salt

2/3 cups organic butter, softened, plus 1 tablespoon (melted)

½ cup semi-sweet chocolate chips, coarsely chopped
Optional but highly recommend: powdered sugar for dusting and fresh whipped cream

DIRECTIONS

Preheat oven to 350 degrees.

Melt 1 tablespoon butter and grease Bundt loaf pan. Place into freezer. Meanwhile, whisk together the eggs and vanilla in a small bowl. Stir in the red beet puree and set aside.

Using an electric mixer, combine the flour, cocoa powder, sugar, baking powder, and salt in a large bowl on a low speed. Add the butter and continue to mix on low to moisten the dry ingredients. Increase speed to medium and mix for about a minute. Add 1/3 of egg/beet mixture and mix for an additional 20-30 seconds. Repeat until the entire egg/beet mixture is incorporated making sure to scrape down the sides with each addition.

Toss in the chocolate chips, and stir to evenly distribute. Pour batter into prepared Bundt pan and bake in oven for  50-60 minutes or until toothpick comes out clean. Allow to cool 10 minutes and invert cake onto serving plate. Continue to cool cake to room temperature if dusting with powdered sugar prior to serving. Serve with a dollop of lightly sweetened fresh whipped cream.

reade more... Résuméabuiyad

Grandma Lilo's Soup Stock

I’ve had this packet of soup bones in my freezer for a long time….months, perhaps even almost a year. I only recently discovered that they were there this summer, and thought it would be best to wait until Dane arrived home to use them. I mean what is one girl going to do with 2 lbs of soup bones in the heat of summer? Throw a roasted bone marrow party? I don’t think so. I’d rather wait to turn them into an aromatic fall soup stock.

So that is what I did today using a true and tried, generation old recipe. A recipe that my dear grandmother Lilo passed down to me, and perhaps her grandmother to her, and so forth. It works for everyone. Whether you prefer vegetable, chicken, red meat, fish, or bone marrow stock, it’s great and fool proof. You just cannot let it simmer or boil. Period.

Benefits of Kraftbrühe aka Bone Broth

In Germany, a hearty bone marrow stock is called Kraftbrühe, translated meaning strength broth. And that is what a good stock should be. Naturally full of vitamins and minerals that have leached from the vegetables and bone, into the water, leaving behind only fiber and the bone matrix, which can be discarded or given to one happy dog. That is why broth is often given to those that cannot stomach anything else, due to sickness, disease, or weakness. It is strengthening, immune boosting, and energy giving without adding much else. Bone broth is rich in glycine and proline from the collagen and gelatin found in cartilage, as well as the minerals calcium, phosphorous, and to a lesser degree magnesium sodium, potassium, sulfate and fluoride, which make up the bone matrix. In addition there is the nutrient dense bone marrow, which is made up of red and yellow marrow. Red marrow is composed of stem cells, which support both the production of red and white blood cells, while yellow bone marrow is full of energy dense fat cells called adipocytes. All in all, bone offers many of your essential minerals, immune and blood support, as well as energy producing fat. In many cultures bone broth is used not only as food but also as medicine. This delicious cultural staple has been documented to support many conditions ranging from allergies and anemia to inflammatory conditions and wound healing. 

So, if you are feeling a little under the weather, or just simply craving a warm hearty soup, start your weekend with a big pot of slowly simmering soup stock. Everyone will smell his or her way into your kitchen! It smells so good!

How-to: Roast Soup Bones

Preheat the oven to 400 degrees. Place thawed or fresh soup bones on a baking pan and roast in oven for 30 minutes or until golden brown. Set aside. Pour off any excess fat.

Note: If you like roasted bone marrow, you can also serve up a roasted soup bone as an appetizer with toasted baguette, salt and pepper. Spoon out the marrow and spread it like butter on the bread. It’s a simple gourmet treat!

How-to: Make a Basic Stock

You will need:

            One onion, halved with skin on (red or yellow)

            2 whole cloves

            1 bay leaf

4 peppercorns

Two large carrots, halved

            ½ celeriac root or 5 stalks celery, halved

            1 leek, rinsed of dirt and halved

            4 cloves garlic

            1 bunch parsley

            Fresh filtered water to cover

            2 lbs roasted soup bones

            1 tablespoon apple cider vinegar

Heat a large soup stockpot over medium heat. Place the exposed section of the onion face down onto the bottom of the pan. Sear it slightly, but do not burn it. Reduce the heat. Pierce the bay leaf to the onion with both cloves.

Place pierced onion, peppercorns, carrots, celeriac, leek, garlic cloves, and parsley into the pot and cover with water.  Once the water is almost at a simmer, add the soup bones and the vinegar. Reduce heat to low. The trick is to keep the stock below a constant simmer. You want it to be at the point right before it simmers. This increases the clarity of the broth as well as the flavor. Pour about a cup of the stock back into the roasting pan and scrap off some of the excess proteins that are stuck on the pan and pour the liquid back into the pot.  Allow the broth to develop in flavor for minimum 1 hour or better all day! The longer it cooks the more flavorful and nutrient dense it becomes. Usually, I let mine sit for 24+ hours. Skim off any foam that accumulates on top.

When the broth is ready, strain the liquid through a fine mesh strainer and cool immediately to keep it from souring. This stock can be thinned with water as desired. 

Now you have a flavorful and aromatic homemade stock! It should keep in the refrigerator about 5 days, or in the freezer for months. If you are a vegetarian, just omit the bones. If you prefer chicken or fish, replace them with the bones. If they are raw however, you must make sure to fully cook them in the stock prior to serving.

So here is what I like to do with my homemade stock. This recipe is versatile, easy, delicious, and most conveniently it doesn’t take long to make!

Quick and Easy Fried Egg Soup

Makes 1 serving

Ingredients

1 cup bone marrow stock

½ cup filtered water

2-3 chanterelles, pulled (or any mushroom of choice)

2 collard leaves, chiffonade (can substitute with kale, chard, or spinach)

¼ yellow bell pepper, diced

½ cup cooked whole grain

Extra-virgin olive oil

1 pasture-raised egg

Salt and fresh ground pepper to taste

Favorite toppings:

Shaved asiago, feta, or goat cheese

Fresh cut parsley or basil

Squeeze of lemon juice

Siracha or fresh salsa

Directions:

Pour the bone marrow stock and filtered water into a saucepan and heat on medium low. Season with salt and pepper.

Meanwhile, heat a frying pan on medium and toss in pulled chanterelles. Do not add oil, because this is a dry heat method of cooking the mushrooms. Once the mushrooms are tender place them into your soup bowl. Quickly heat up olive oil in the same pan, and slightly sauté the bell pepper and collard greens. Season with salt and pepper. Toss them into you bowl along with millet.

Fry an egg in olive oil. Pour the broth into your soup bowl, top with fried egg, cheese, hot sauce, parsley, fresh lemon juice and a dash of salt and pepper. Voila! Your done! Enjoy!

Note: Once served, cut up the sunny side up egg, and mix in with the soup…it makes the soup creamier!

                                                                                                                                                     

Reference:

Siebecker, A. Traditional Bone Broth in Modern Health and Disease. Townsend Letter. March 2005.

reade more... Résuméabuiyad

Savory GF Crepes with Roasted Sweet Potatoes and Chanterelle Gravy

October is my favorite month of the year. The month when rainy days instill coziness and comfort, and the sunny days are warm yet crisp. The colors of vivid oranges, reds, and yellows take over the bright array of greens from the summer past and spices and aromas from home baked recipes waft the homes on weekend mornings.

October is savory and sweet. Sweet potatoes, squash, pumpkin, and mushrooms galore, all spiced with savory herbs, find their way to our dinner tables. However, out of them all, mushrooms, especially chanterelles, signal October abundance to me. Not only because you see them in mounds at Farmers Markets displayed in large woven baskets, but also when you come across chanterelles in the forest, hunting for them with a trained eye. The woody and earthy smell reminds me how much I enjoy them.

So today, mushrooms capture my lens and my cooking.

Mushrooms are a great source of plant-based vitamin D2, offering a food source for this sun-based vitamin. Vitamin D3, which is the activated form of vitamin D2, has many hormonal functions in the human body, including bone health and maintenance, immune support, insulin regulation, and muscle health, as well as many other unknown roles. Because of its great influence within the body, it is important to obtain adequate vitamin D either through diet or sun exposure. In the Pacific Northwest, sun exposure can only offer adequate vitamin D during the spring and summer months if the individual is outside and without sunscreen for twenty minutes. However, during the autumnal and winter months people living above the 37^th parallel are not able to obtain adequate vitamin D from the sun.  This puts many people at a high risk of vitamin D deficiency, unless they consume vitamin D rich foods, such as salmon, milk, and mushrooms, or take a supplemental form.

How many mushrooms do you have to eat to get enough vitamin D? Well, 100 grams of chanterelle mushrooms offers 53% of your daily vitamin D as well as 20% of your daily iron and copper. Copper is needed to help you utilize iron. Therefore mushrooms are a great way for vegetarians to consume their daily iron as well as vitamin D!

GF Buckwheat Crepes with Roasted Sweet Potatoes and a Chanterelle Gravy

Makes about 4-5 Servings (two crepes per person)

Ingredients:

For the Crepes:

100 g buckwheat flour

100 g sorghum flour

½ tsp fine sea salt

3 eggs

1 cup milk

½ cup plain yogurt

Butter for frying

For the Sweet Potatoes:

3 medium-small sweet potatoes

1 tablespoon olive oil

Generous pinch sea salt

Pepper to taste

For the Chanterelle Gravy:

1 tablespoon organic butter or extra-virgin olive oil

1/2 small yellow onion, cut into thin half moon shape

300 g chanterelle mushrooms, pulled into thin sections

1 cup red wine

1 cube vegetable bouillon (Rapunzel is my favorite brand)

2 cloves garlic, finely minced

2 tablespoons corn starch

1/4 cup warm water

¾ cup whole milk

3-4 tablespoons balsamic vinegar

1 teaspoon apple cider vinegar

1 teaspoon honey or your sweetener of choice

Season with additional sea salt and pepper to taste

Additional Fixings:

Plain chèvre (goat cheese)

Mixed salad greens

Freshly minced parsley

Prepare the Crepes:Mix together both flours and sea salt in a medium bowl. Make a hole in the center and crack the eggs into the hole.  Then while pouring in the milk fold the flour into the egg milk mixture until fully combined with a wooden spoon. Finally mix in the yogurt. When fully combined and smooth cover and allow mixture to sit in the refrigerator for at least 1 hour.  Meanwhile roast sweet potatoes.

Reduce oven to 150 degrees Fahrenheit. Remove the mixture and add additional tablespoon or two of water to reconstitute to a soupy/runny batter. Heat a large frying pan (I used non-stick) on medium heat. Add about a teaspoon of butter (should be sizzling) and swish it around the pan. With a small ladle, pour the batter into the center of the pan. Then carefully turn the pan from side to side, up and down, to evenly spread out the batter until the entire bottom is covered with a thin layer. Allow to cook about 30 seconds to one minute and flip. Cook another 30 seconds to one minute and then place into the oven on a baking sheet to keep warm. Continue with the rest of the batter.

Prepare the Sweet Potatoes: Preheat the oven to 425 degrees Fahrenheit. Dice the sweet potatoes into small cubes (skin on) and mix with olive oil in a medium bowl. Toss with salt and pepper. Place on to a baking sheet and roast in oven for 20 minutes or until tender.

Prepare the Chanterelle Gravy: Heat the butter in a medium saucepan until sizzling. Add the onion to the buttered saucepan and sauté until glassy. Meanwhile heat a large frying pan to medium and add the pulled mushrooms. Stir often. This is a dry-heat method for cooking the mushrooms which release only a little water and keeps a lot of flavor. Add the cup of red wine, vegetable bouillon cube, and garlic to the onions. Let the wine simmer for a few minutes to allow the bouillon cube to dissolve. Meanwhile mix corn starch and warm water together with a whisk. While whisking slowly pour the cornstarch mixture to the simmering wine sauce. Continue to whisk until combined, allow the mixture to quietly simmer. Your wine sauce should now be thicker. Quickly add the milk and stir.  Check on the mushrooms to see if they are tender. Add them to the sauce and allow the sauce to simmer for a few minutes, and continue to slowly stir the mixture.

Finish the gravy with the balsamic vinegar and apple cider vinegar. Add the teaspoon of honey, salt, and pepper to taste. If you like it even more sour, just add additional vinegar but be careful, it can quickly become too sour. Only add 1 teaspoon of vinegar at a time. Also if the mixture is too thick you can add more milk/water to thin it to your liking.

Assembly of the Crepes:Spread a little bit of goat cheese on a crepe and top with roasted sweet potatoes.  Spoon a little chanterelle gravy over the sweet potatoes, sprinkle with mixed greens and a pinch of fresh parsley. Finally roll the crepe. Repeat.

Place two crepes onto a plate. Prior to serving ladle additional gravy over the crepes and garnish with a little goat cheese and fresh parsley. Serve.

                                                                                                                                                               

Reference:

1. WH Foods: Vitamin D

2. Johnson, Lana R. (2010). "Vitamin D Insufficiency Due to Insufficient Exposure to   Sunlight and Related Pathology." Student Pulse, 2(12). Retrieved from: <http://www.studentpulse.com/a?id=346 

reade more... Résuméabuiyad

Sumac and Chipotle Roasted Beet Hummus

Snack Attack!! It’s that time between lunch and dinner where my belly begins to rumble. If I am not prepared and have good choices in my refrigerator, I am known to eat anything I can get my hands on. Usually in this case it would be chocolate, chips, or a piece of fruit. However, if I plan for my snack attacks, I can quickly prepare a healthier option, one that will not only satisfy my rumbling tummy but also hold me over until dinner.

One of the classics is hummus.

If made fresh at home, hummus can be a balanced snack offering vegetarian protein, healthy fats, and complex carbohydrates. The perfect recipe to satisfy hunger.  Since traditionally hummus is made with tahini, a sesame seed paste and common allergen, some may not be able to enjoy this delicious spread. Therefore, I thought I’d whirl together a non-traditional hummus, different in color and flavor, but still creamy and delicious.

The vivid magenta color comes from the roasted beet. Not only are beets strikingly beautiful but also very delicious. When roasted their subtle sweetness is emphasized and make a perfect addition to smoothies, salads, or like today, in hummus. All I can say is I love beets.

Since I like to sprout my chickpeas, which increases their digestibility, I have written this recipe using dry versus canned beans. Sprouting not only eases digestion, but also reduces the phytic acid associated with beans, grains, nuts, and seeds. Phytic acid can bind with other minerals in our guts, such as calcium and magnesium, hindering their absorption.

How-To: Cook Garbanzo Beans From Scratch

1. Place 1 cup dry garbanzo beans in a large bowl and cover generously with fresh water. Allow to soak on countertop overnight or 24 hours. Exchange the water once or twice depending on the soaking time.

2. Strain soaked garbanzo beans and place them into a 2 quart saucepan. Add 4 cups water and ¼ teaspoon sea salt.

3. Bring to boil. Strain foam from top and reduce to a simmer. Cover and allow to simmer for 45 minutes to 1 hour.

          * 45 minute cooking time = firm but soft, perfect for curries, stir-fries, roasting, etc. 

          * 60 minute cooking time = soft all the way through, perfect for hummus.

4. Strain the garbanzo beans from liquid and use as desired.

How-To: Roast Whole Beets

1. Heat oven to 400 degrees Fahrenheit.

2. Wash and dry beets. Cut off the tail and beet greens.

3. Wrap each beet in foil and place onto a baking sheet.

4. Allow to roast for 1 hour. Check for doneness by piercing with a knife. If the knife easily cuts through they are done. Continue to roast longer if needed. Depending on the size they can take a bit longer. 

5. Allow to cool so it isn’t too hot to touch. Under running water brush off skin and cut off the top.

6. Store in air-tight container in the refrigerator until needed.

So here ya go! Next time your snack attack arrives you will be prepared! My favorite way to eat hummus is on a rice cracker topped with roasted & salted sunflower seeds, mixed greens, and a little bit of lemon zest on top!

And guess what? Each serving has only 80 calories with 5.8 g of healthy fats, 4 g of fiber and 3 g of vegetarian protein. Yum! Compare that to Trader Joe's Classic Hummus where one 1/4 cup serving has 160 calories, 10 g of fat, 4 g of fiber and 4 g of protein. 

So what do you think, homemade or store-bought? I also have another recipe for Roasted Carrot and Harissa Hummus in case you want something a little more traditional. 

           

Sumac and Chipotle Roasted Beet Hummus

Makes about 4 cups or 16 ¼ cup servings

Ingredients:

1 large clove garlic

2 ½ cups cooked garbanzo beans (see "How-To" above)

1 large beet or 2 medium beets roasted and peeled (see "How-To above)

Juice of 1 lemon

2 tablespoons water

6 tablespoons extra-virgin olive oil

1 teaspoon sumac

½ - ¾ teaspoon chipotle powder (depends on how spicy you like it)

¼ teaspoon cumin

¾ teaspoon sea salt

Fresh ground pepper to taste

Directions:

1. Place garlic clove in food processor and pulse until finely chopped.

2. Add freshly cooked garbanzo beans to food processor along with beets. They should both still be warm (this increases the creaminess of the hummus). Process until combined.

3. Add the lemon juice and water and process. Slowly add in the olive oil while the processor is running. Or pulse, add, pulse, add etc.

4. Finally add the sumac, chipotle powder, cumin, sea salt, and fresh ground pepper. Process until smooth.

5. Your done! Store in separate small containers in the refrigerator to increase shelf-life.

reade more... Résuméabuiyad