Arugula: An elongated peppery leaf with a tangy finish Beet: A hint of sweetness in a tender green Belgian Endive: Slightly bitter white and yellow spear-shaped leaves Bok Choy: A crunchy and flavorful Asian green Chard: A mild-flavored hearty green Dandelion: A slightly bitter tasting wild and cultivated green Frisee: An endive with fuzzy leaves Kale: Slightly sweet and very nutritious Mache or Corn Salad: Small round leaves with a light nutty flavor Mizuna: A mild-flavored Asian green with jagged edges Mustard: Hot and spicy flavor, use sparingly Radicchio: A slightly bitter red and white leaf Spinach: Mild flavor, use like lettuce Tatsoi: A mildly spicy Asian green Watercress: A slightly peppery wild and cultivated green Leafy Herbal Accents Basil: Anise-like flavored leaves and comes in many different varieties Chives: Mild onion-flavored shoots and flowers Cilantro: The leaves of the young coriander plant Dill Weed: Aromatic and refreshing Fennel: Licorice or anise flavor Mint: Spicy tang Parsley: Italian and curly varieties Savory: Bold spicy flavor Sorrel: Strong lemony flavor, use sparingly Tarragon: Strong anise-like flavor Thyme: Piquant and lemony flavor Roots and Firm Veggies for Salads Dense vegetables can be sliced, diced, grated, or cut into matchstick pieces and tossed with greens in a composed salad or artfully arranged on the top in a pretty mandala pattern depending on your mood and the time you want to put into making the salad. Try new ingredients and keep changing what you put into your salads as the seasons come and go. Play with different treatments of dense vegetables; for example, baby veggies can be left whole and the larger more mature ones can be grated, julienned, or cut into matchstick pieces to balance their weight with the more delicate greens. Tomatoes and avocados, fruits that are often cla.s.sified as vegetables, are standard fare for salad lovers and garnish salads beautifully. Other fruits like fresh berries, citrus, mango, papaya, kiwi, and pomegranate seeds can also dress up your salad creations with flavor, color, and pizzazz. Use about 1/4 to 1/3 cup per serving.
Beet: Sliced thinly, matchstick cut, grated, or whole Broccoli: Broken into small florets or chopped Cabbage: Very thinly sliced green or purple Carrots: Sliced thinly, matchstick cut, grated, or whole baby Cauliflower: Broken into small florets or chopped Celery: Sliced or tender whole ribs Corn: Kernels cut from the cob Cuc.u.mbers: Chopped or sliced into rounds or spears Fennel: Thinly sliced or chopped Jicama: Sliced, chopped, or grated Kohlrabi: Sliced, chopped, or grated Onions (red, green, and white): Sliced, diced, or whole baby Peas: Sh.e.l.led and whole Radishes: Sliced, grated, or whole baby Edible Flowers Flowers have embellished our food with flavor and color ever since the first caveman, or more likely woman, came home with a supper foraged from the wilderness. These days, edible flowers are most often used for decoration. Fresh colorful petals are found beautifully arranged around the layers of wedding cakes, adorning tropical entrees in fancy restaurants, and sprinkled on the fresh garden salads of kitchens that are lucky enough to have them growing nearby. The flowers from any culinary and most medicinal herbs growing in your garden, or in the wild, can be used as a flavor accent in seasonal recipes or as a naturally beautiful garnish. This list is a sample of the most commonly used edible flowers. To be safe, I recommend using a garden or field guide until you can confidently identify the edible flowers from the non-edible varieties.
Angelica: White and yellow flowers with a mild celery flavor Borage: Star-shaped blue flower with a slight cuc.u.mber flavor Calendula Petals: Yellow and orange hued petals that have a saffron-like spicy flavor Carnation: Spicy clove-like flavor Chive: Bright bluish-purple flowers with a mild onion flavor Gardenia: Light sweet flavor Honeysuckle: Syrupy sweet nectar Impatiens: Not much flavor, but pretty Lavender: Use this fragrant culinary French herb sparingly in food and generously for pretty presentations Lilac: Pungent lemony taste Nasturtium: Yellow to orange hued flower with a pungent peppery flavor Pansy or Violet: Mild sweet-tart flavor Rose: Sweet and aromatic flavor Sage Blossoms: Musty strong flavor, use sparingly Scented Geranium: Multi-flavored depending on plant (rose, lemon, mint, and others) Squash Blossoms: Subtle squash flavor, used for garnishing, or can be stuffed and baked Yucca: The petals have sweet nectar and are the only edible part of this wild plant Coleslaws and Cabbage Salads Raw cabbage is the foundation of coleslaw and has been a staple ingredient of indigenous diets throughout the world. It is a versatile plant that can be eaten raw, cooked, or fermented. Cabbage is packed with essential nutrients like vitamin C and vitamin K, as well as numerous antioxidants, and is also a good source of fiber. Coleslaws can be made in many different ways depending on the variety of cabbage, the other ingredients, and the kind of dressing you choose to season it with. For the best flavor and texture, look for firm dense heads of cabbage with leaves that look shiny and feel crisp. When I make coleslaw, I like to slice the cabbage very thinly by hand, or with a food processor when I"m cooking for a crowd, but some folks prefer to grate it, making the pieces even smaller. Either way will work fine for the following recipes. Cabbage is a nutrition-packed fresh whole food that can be easily grown, or cheaply purchased, providing us with fresh salads all throughout the year.
Simple Fall Slaw Makes 4 to 6 servings Salad 2 cups thinly sliced or grated green cabbage 2/3 cup grated carrot 2/3 cup diced celery 1/4 cup thinly sliced green onions 1/4 cup chopped fresh dill 1/4 cup chopped fresh parsley Dressing 3 tablespoons apple cider vinegar 2 to 3 tablespoons agave nectar or sweetener of choice 1/2 teaspoon dry mustard 2 tablespoons extra virgin olive oil 1/4 teaspoon sea salt Freshly ground pepper, to taste In a large gla.s.s or stainless steel mixing bowl, toss the cabbage, carrot, celery, green onions, dill, and parsley to combine.
In a separate bowl, whisk together the vinegar, agave nectar, mustard, oil, salt, and pepper; toss with the prepared vegetables. Allow the coleslaw to sit for at least several minutes before serving to let the flavors marry, and eat within an hour of making if you like your veggies crunchy. If you don"t mind eating your coleslaw a bit limp, it can be kept for several days in an airtight container in the refrigerator.
South-of-the-Border Slaw with Chile-Lime Dressing Makes 4 to 6 servings Chile-Lime Dressing 1/3 cup plain Yogurt 1/4 sour cream, Mayonnaise, or Vegenaise 1/4 teaspoon lime zest 1 tablespoon freshly squeezed lime juice 1 jalapeno, minced 1/2 teaspoon adobo sauce from canned chipotle peppers, optional 1 to 2 teaspoons minced garlic 1/4 teaspoon sea salt Salad 2 cups thinly sliced or grated green cabbage 1/2 cup grated carrot 1/2 cup diced red bell pepper 1/2 cup diced jicama 1/2 cup grated red radish 1/3 cup thinly sliced green onion 1/3 cup chopped cilantro Whisk all dressing ingredients together until smooth. Combine all salad ingredients in a large mixing bowl and toss with the Chile-Lime Dressing. Allow the coleslaw to sit for at least several minutes before serving to let the flavors marry, and eat within an hour of making if you like your veggies crunchy. If you don"t mind eating your coleslaw a bit limp, it can be kept for several days in an airtight container in the refrigerator.
Asian Cabbage Salad Makes 4 to 6 servings Asian Dressing 2 tablespoons unrefined sesame oil 1 tablespoon toasted sesame oil 4 tablespoons rice wine vinegar 1 tablespoon minced garlic 2 teaspoons grated ginger 2 tablespoons agave nectar 1 to 2 tablespoons nama shoyu, tamari, or soy sauce Dash of cayenne Red chile flakes, optional Salad 4 cups finely shredded Chinese cabbage 1 cup diagonal-cut fresh snow peas 1/3 cup matchstick-cut carrots 1/3 cup matchstick-cut daikon radish, optional 1/4 cup very thinly sliced red bell pepper 1/3 cup diagonally sliced green onion 1/4 cup chopped cilantro 2 tablespoons chopped mint 1/2 cup lightly toasted, cooled, and chopped cashews Whisk all dressing ingredients together until smooth. Combine all salad ingredients in a large mixing bowl and toss with Asian dressing. Allow the coleslaw to sit for at least several minutes before serving to let the flavors marry, and eat within an hour of making if you like your veggies crunchy. If you don"t mind eating your coleslaw a bit limp, it can be kept for several days in an airtight container in the refrigerator.
Red Cabbage and Pineapple Salad This sweet and creamy cabbage salad is perfect for encouraging kids to eat a good amount of this nutrient rich purple food. Pineapple is high in the antioxidants vitamin C, vitamin E, beta-carotene, selenium, and other essential nutrients that can help to reduce the risks of numerous chronic diseases, and adds a tropical note to this refreshing salad. The pineapple is sweet and delicious in this salad but can be subst.i.tuted with chopped apples, firm pears, or raisins and topped with lightly roasted or dehydrated almond, cashew, walnut, or pecan pieces for a seasonal variation.
Makes 4 to 6 servings Maple Cream Dressing 1/3 cup plain Yogurt 1/3 cup Mayonnaise 1/3 cup sour cream or Creme Fraiche 3 tablespoons maple syrup 1 tablespoon fresh lemon juice 1/2 teaspoon dry mustard 1/4 teaspoon sea salt Salad 5 cups red cabbage, quartered and very finely sliced or grated 1 cup grated carrot 2 cups (1/2-inch chunks) chopped fresh pineapple 1/4 cup finely chopped Italian parsley 1/4 cup Tamari-Toasted sunflower seeds Combine all dressing ingredients in a small mixing bowl and whisk until smooth.
In a large mixing bowl, combine the cabbage, carrot, pineapple, and parsley. Pour Maple Cream Dressing over the salad and toss to coat evenly. Cover and chill for at least 1 hour before serving to develop the best flavor, and eat within an hour of making if you like your veggies crunchy. If you don"t mind eating your coleslaw a bit limp, it can be kept for several days in an airtight container in the refrigerator.
To serve, garnish with the sunflower seeds.
Cuc.u.mber, Yogurt, and Mint Salad In Greek, Indian, Russian, and Asian cuisine there are numerous recipes for cooling cuc.u.mber salads, usually served to balance hot and spicy dishes. The flavor, texture, and water content of cuc.u.mbers can vary considerably, depending on the variety and how they were grown. Cuc.u.mbers that are shiny, firm, and organically grown usually have the best flavor and are worth seeking out at local farmers market during the warm summer months. If the cuc.u.mbers are a bit bitter, soak the slices in cold salted water for 30 minutes to 1 hour, rinse, and drain well before adding them to the other ingredients. Serve this refreshing salad with Company Kitchari and hot Grill Bread or Chapatis.
Makes 2-1/2 cups 2 cups very thinly sliced cuc.u.mber, peeled, if not organic, and seeded, if necessary 1 cup plain Yogurt 1 tablespoon fresh lime juice 1/3 cup chopped fresh mint 1/3 cup chopped fresh cilantro, optional 1 teaspoon minced garlic 1/4 teaspoon sea salt Combine all the ingredients in a mixing bowl and serve chilled. This dish does not store well; however, leftovers can be kept in an airtight container in the refrigerator for a day or two.
Chunky Guacamole Salad The addition of fresh vegetables transforms this traditional avocado dip into a wonderful salad packed with nutrition, enzymes, and south-of-the-border spice. The mellow flavor of white onions is my preference in this recipe, but red, yellow, or green varieties will work equally well. Enjoy this salad as a dip with homemade corn chips or crackers for a perfect light lunch or quick snack. To make Chunky Guacamole Salad into a complete and satisfying meal, toss baby greens with a little Creamy Cilantro Dressing, top with a big scoop of the Chunky Guacamole Salad and sprinkle with Crispy Tempeh Crumbles. Serve a basket of warm Corn Tortillas, corn chips, or crackers on the side.
Makes 4 to 6 servings 2 medium-size ripe avocados 1 to 2 tablespoons fresh lemon or lime juice, to taste 1/2 cup finely chopped white onion 1/3 cup finely chopped red bell pepper 1/3 cup finely chopped celery 1/3 cup finely chopped carrot 1/3 cup finely chopped jicama, optional 1 tablespoon minced garlic 1/2 teaspoon toasted and ground c.u.min 1/2 teaspoon sea salt 1/2 teaspoon Bragg"s liquid aminos, optional 1 jalapeno, minced 1/4 cup chopped cilantro 1/2 cup chopped fresh tomato In a medium-size mixing bowl, mash avocados with the lemon or lime juice, leaving small chunks of avocado intact as you go. Add the remaining ingredients and stir to combine. Serve immediately.
Spinach, Fennel, and Tangerine Salad with Maple Pecans In the cold winter months a green salad of fresh spinach, tender fennel, and sweet tangerines can be made from seasonal offerings. Tangerines, a variety of the Mandarin orange, are high in vitamin C and other essential vitamins and minerals. Fresh fennel bulbs are good for digestion and have a mild anise-like flavor. The sweet crunch of yummy maple pecans makes this salad a family favorite.
Makes 4 to 6 servings Maple Pecans 1 cup pecan halves and pieces 1/4 cup maple syrup Salad 1 pound baby spinach leaves, washed and dried 4 medium-size tangerines, peeled, sectioned, and cut in half 1 cup trimmed, cored, quartered, and very thinly sliced fresh fennel bulb Dressing 3 tablespoons raw apple cider vinegar 1/4 cup extra virgin olive oil 1 tablespoon maple syrup 2 teaspoons Dijon mustard 1 teaspoon minced garlic 1/4 teaspoon sea salt Freshly ground white pepper, to taste Preheat the oven to 300 degrees F.
Toss the pecans and maple syrup in a bowl to coat evenly and then spread out on a parchment-covered baking sheet. Bake the pecans just until they become fragrant, about 8 to 10 minutes. Because of their high oil content, nuts will continue to cook even after you take them out of the oven, so watch carefully to prevent scorching. Remove from the oven and cool. To keep pecans fresh, store in an airtight jar for up to 1 week.
In a large salad bowl combine the spinach, tangerines, and fennel. Place all the dressing ingredients in a small bowl, whisk to combine, pour over the salad and toss to evenly coat. Garnish with the pecans and serve.
Fennel bulbs, stems, and leaves can be eaten either raw or cooked. If you have a mandolin, by all means use it for slicing, if not, a sharp knife will work fine. This flavorful bulb adds a distinctive note to your favorite pasta sauce and also tastes great in a medley of roasted veggies. Another wonderful way to enjoy fennel and bring out the natural sweetness is to cut the bulb into quarters and grill the wedges on an open fire. Raw or cooked, fennel is a flavorful and versatile winter vegetable that is well worth exploring and integrating into your diet.
Tempeh Salad Tempeh can be an acquired taste for some folks, and this recipe is a good one for introducing the unique flavor of this Indonesian staple to those who are skeptical of new foods. Lightly steamed and seasoned tempeh adds a nutty foundation of flavor to the crunchy vegetables and creamy dressing in this delicious and high-protein salad. Serve this tasty tempeh salad with sliced tomatoes and fresh sprouts in place of tuna or egg salad in a sandwich, or tuck a spoonful into endive spears for a low carbohydrate version. I like to scoop up this hearty salad with rye crackers as a snack, or wrap it in a sprouted grain tortilla with baby greens for a satisfying high-protein meal that is low on fat and full of flavor.
Makes 4 to 6 servings 1 (8-ounce) package multigrain tempeh, cut into 1/4-inch cubes 1 tablespoon organic vegetable broth powder (see glossary) 1/4 teaspoon sea salt 2/3 cup Vegenaise or Mayonnaise 2 teaspoons stone-ground mustard 1 teaspoon Bragg"s liquid aminos 1 tablespoon nutritional yeast 1 teaspoon minced garlic 1/2 cup sunflower seeds 1/3 cup thinly sliced green onions 1/2 cup finely chopped celery 1/2 cup diced red bell pepper 1/3 cup grated carrot 1/3 cup finely chopped fresh parsley 2 tablespoons finely chopped fresh dill or 1 tablespoon dried Sea salt and freshly ground pepper Place the tempeh in a small saucepan with the vegetable broth powder and sea salt. Add enough water to completely cover the tempeh and simmer over low heat until all the water has evaporated, about 15 minutes. Set aside to cool.
Combine the Vegenaise, mustard, aminos, and nutritional yeast in a medium bowl. Add the garlic, sunflower seeds, green onions, celery, bell pepper, carrot, parsley, and dill. Stir to combine. Add the completely cooled tempeh; mix well and season to taste with salt and pepper.
Hummus, Avocado, and Slaw Salad Wrap Pack a wrap into a cooler with a little container of the dressing on the side and enjoy a fresh, satisfying, and nourishing meal while at work, school, or play.
Makes 4 wraps Wrap Slaw 2 cups shredded romaine or other firm dark green lettuce 2/3 cup shredded cabbage, any color 1 cup grated carrot 1/2 cup chopped green onion 1/3 cup grated red radish 1/4 cup chopped Italian parsley 4 each extra large Whole Grain Tortillas or big wraps of choice 2 cups Hummus 1 ripe avocado, quartered and sliced 1 cup chopped tomato 1/2 pound feta cheese, crumbled 1 cup fresh sunflower sprouts, optional 1 cup salad dressing of choice, optional Toss all slaw ingredients together in a bowl to combine; set aside.
Warm the wraps briefly in a hot skillet to keep from cracking as you roll them up around the filling. Spread the center of each wrap with the hummus, leaving an inch or so margin around the edges. Put 1 cup slaw on the lower half of the hummus. Evenly place the avocado, tomato, cheese, and sprouts, if using, on top of the slaw and drizzle 1 tablespoon of salad dressing evenly over all. Fold the bottom end of the tortilla over the filling, gently squeezing to compress. Carefully fold in the sides and tuck them in as you go, rolling up the tortilla burrito style.
For a pretty presentation, cut the wrap in half on the diagonal and set it on end, with the cut side up. Serve each wrap with a little side of salad dressing for those who like to drizzle more on top as they eat it. Most wraps will last in an airtight container for a day or two in the refrigerator or cooler, but are always best when eaten fresh.
Wraps have become the new fast food and a healthy alternative to burgers and fries for those in need of a quick and nutritious meal. Thanks to the popularity of big tortillas, the world of wraps has grown from the basic burrito into a fabulous way to hold just about anything. Whatever goes into a sandwich or salad can be embellished, seasoned, and wrapped. Salad wraps are a great way to get a big helping of wholesome fresh vegetables in a savory bundle that you can eat with your hands. Add strips of leftover turkey, chicken, meat, or thin slices of cold smoked wild salmon for additional flavor and nutrition. Wraps can be purchased in many varieties, so choose whatever kind you like, but please read the label as many of the commercial brands have artificial flavoring, coloring and other questionable ingredients. If you have the time, fresh wraps can be easily made from organic whole grains at a fraction of the cost of store-bought ones.
Asian Salad Rolls with Chile-Lime Dipping Sauce and Gado-Gado Salad rolls are one of my favorite meals and a refreshing way to enjoy the abundance of greens that a summer garden offers. Rice papers can be tricky to handle, so take your time, follow the directions below, and with a bit of practice you"ll be rolling like the pros. Make sure to have all of your ingredients prepared and set on the table in an a.s.sembly line in the order you plan to use them. This recipe may look complicated, but once you get the hang of it and see how easy it is to make these delicious rolls, you"ll be enjoying them often. Asian salad rolls travel well for a few hours in a cooler and are always a big hit and a welcome change in lunch boxes and on potluck tables that usually have the same old fare.
Makes 20 rolls Chile-Lime Dipping Sauce 1 tablespoon minced garlic 1 teaspoon minced ginger 1 to 3 fresh jalapenos, serranos, or Thai chiles, stemmed, seeded, and minced, or 1/4 to 1 teaspoon bottled Sambal chile sauce, depending on how hot and spicy you like it 2 tablespoons fish sauce or Bragg"s liquid aminos for a vegan version 1/3 cup hot water 1 tablespoon fresh lime juice 1/2 teaspoon lime zest 1/4 cup agave nectar syrup Salad Rolls 20 (12-inch rounds) sheets rice paper wrappers (see glossary) 2 to 3 medium-size heads of very fresh tender lettuce, washed, drained, and dried well 1 cup fresh mung bean sprouts, or your favorite variety 1 cup matchstick-cut or coa.r.s.ely grated carrot 1/2 cup grated radishes 2 cups cilantro leaves, large and tough stems removed 1 cup fresh mint leaves, stems removed 1 cup basil leaves, stems removed Gado-Gado Whisk all sauce ingredients together in a bowl; set aside.
Prepare rice paper wrappers by filling a large shallow bowl with hot water, about 120 degrees F. Keep a kettle of hot water near by and add a little at a time to maintain the water temperature while you roll. Dip one rice paper at a time into the water to soften, count to ten, remove and drain briefly over the bowl before setting on a flat surface. Place a leaf or two of lettuce and a sprinkling of bean sprouts, carrot, and radishes on the bottom half of the wrapper, leaving a 1-inch margin around the edges. Lay several cilantro, mint, and basil leaves across the top of the veggies, making sure you arrange the ingredients evenly to allow for easy rolling.
To begin rolling, gently press down on the ingredients to make them compact, and fold both sides of the rice paper towards the center. Next, take the bottom part of the round, fold it over the compressed ingredients and carefully roll as tightly as possible, without tearing the rice paper, burrito style. It will seem awkward at first, but when you get the hang of it, the a.s.sembly will go quickly. The finished salad roll should be tightly rolled, about. 1-1/2 to 2 inches in diameter and about 5 inches long. Cut the rolls in half and serve with the dipping sauce and/or Gado-Gado on the side. For parties, place a bowl of dipping sauce in the center of a large platter and arrange the rolls cut side up in an attractive circular pattern. These salad rolls will hold for a few hours in a cooler with a slightly damp towel laid over them, but are best eaten as soon as possible after they are made.
Kale and Sea Vegetable Salad with Sesame Citrus Dressing Kale is truly a nutritional gold mine and one of the most flavorful good-for-you greens. Just a plant or two in the garden, or a planter will provide you with a good supply of this fantastic super food. Farmers markets have amazing kale, as well as chard, collards, mustard, and other leafy greens. High in calcium, iron, and many other vital nutrients, fresh leafy green vegetables are essential for good health, and eating them raw is the best way for our body to a.s.similate the nutrients.
For generations, traditional cultures living by the sea have incorporated sea vegetables into their diets; providing them with vital minerals, vitamins, and protein. But if you don"t live near the sea, or prefer to buy seaweed already harvested and dried, a wide variety of sea vegetables can be found in natural food stores, Oriental markets, or from one of many sources online. Try subst.i.tuting different seaweeds, vegetables, and seasonings to harmonize with the natural seasonal offerings and enjoy the healthy glow that comes with eating nourishing sea vegetables and nutrient-dense dark leafy greens.
Makes 4 to 6 servings Sesame Citrus Dressing 2 tablespoons rice wine vinegar 1/2 cup freshly squeezed orange or tangerine juice 2 tablespoons freshly squeezed lemon juice 2 tablespoons tamari 2 tablespoons raw tahini 2 teaspoons fresh grated gingerroot 1 tablespoon nutritional yeast 1 tablespoon agave nectar or maple syrup 1/4 cup unrefined sesame or flax seed oil Salad 4 cups very fresh organic kale, stemmed and thinly sliced 1-1/2 (1/2-inch pieces) cups fresh or rehydrated dried seaweed, Hijiki, Wakame, or sea palm 1/2 cup julienned or grated carrots 1/3 cup thinly sliced red onion 2 tablespoons raw or lightly toasted sesame seeds In a small bowl, whisk together all of the dressing ingredients until well blended.
Combine the kale, seaweed, carrots, and onion in a large mixing bowl. Add the dressing and then toss, ma.s.saging the veggies with your hands to coat evenly while gently squeezing as you go to break down the fiber and soften the greens. Let the salad sit at room temperature for 30 minutes or longer to develop the flavor and allow the vinegar and citrus to "cook" the kale. Garnish each serving with a sprinkling of sesame seeds.
Note: To rehydrate dried seaweed, place it in a bowl, cover with water, and allow to soak for 30 to 60 minutes, depending on the thickness and kind of seaweed used. Do not throw this mineral rich water away. The leftover water can be gently heated and combined with miso for hot mineral rich beverage, or if you really like the flavor of sea vegetables, add up to 1/2 cup of the soaking water to the kale and seaweed salad dressing.
Jewel Salad Jewel salad is a sensual culinary experience. In this seasonal recipe, fall fruits and vegetables are finely chopped for an explosion of flavors that are sure to delight all fresh salad lovers. The fresh fruits, vegetables, and mint add beneficial enzymes to help us to digest the array. Cranberry sauce or Cranberry-Tangerine Relish is nicely complemented by the crunchy texture and combination of flavors in this salad, making it a wonderful addition to any Thanksgiving table. The key is to mince and finely chop all of the ingredients carefully into very small jewel-size pieces.
Makes 4 to 6 servings Jewel Salad Dressing 6 tablespoons freshly squeezed orange juice 2 tablespoons rice vinegar 1 tablespoon honey or agave nectar 1/3 cup chopped fresh mint leaves Salad 1/2 cup minced carrot 1/2 cup (1/4-inch pieces) chopped celery 1 cup (1/4-inch pieces) chopped pears 1 cup (1/4-inch pieces) chopped crisp red apple 1 cup (1/4-inch pieces) chopped green apple 1/2 cup (1/4-inch pieces) chopped Fuyu persimmons 1 cup pomegranate seeds Mix dressing ingredients together and set aside.
Mix salad ingredients in a bowl and toss with dressing. Let it sit at room temperature for at least 1 hour to marry flavors before serving. This salad is best eaten fresh; however, it can be stored in an airtight jar in the refrigerator for 1 to 2 days but won"t be as crunchy.
Salad Dressings Big garden salads are daily fare in our home, and making a variety of fresh flavorful dressings ensures that everyone will happily eat all their veggies. Tasty salad dressings are very quick and easy to make and are the best way to dress a fresh garden salad. Bottled dressings are full of stabilizers, preservatives, artificial flavors (even natural flavors can contain MSG) and other questionable ingredients. The natural brands can be very expensive, are usually made with low-quality oils, and are often not very tasty. Full-flavored vinegar is well worth the price and will make the very best salad dressings. I always use the highest quality oils and vinegars for my salad dressings because they tend to have considerably more flavor than the cheaper brands, and a little goes a long way. Balancing the tart, sweet, salty, and bitter flavors of the ingredients you use is the secret to making great tasting salad dressings, and this skill can be mastered with practice. The fabulous flavor of freshly made dressings will adorn your beautiful salads in the style they deserve, at a fraction of the cost, and a bowl, whisk, knife, and cutting board are all you need. When making salad dressings, I use a small stainless steel bowl and a little wire whisk, one of the most useful and often used tools in my kitchen. If you like, all of these recipes can be made in just a few moments with a blender, or small food processor, and can be multiplied to make whatever amount you need. I prefer salad dressing made fresh for each meal, but all of the following recipes will store well in an airtight jar in the refrigerator for several days.
Basic Lemon and Olive Oil Makes 2/3 cup 1/4 cup freshly squeezed lemon juice 1/4 teaspoon lemon zest 1 tablespoon agave nectar, honey, or other sweetener 1/4 teaspoon sea salt 1/4 teaspoon dry mustard, optional 2 teaspoons minced garlic 1 tablespoon minced shallots 1 tablespoon nutritional yeast, optional Freshly ground pepper, to taste 1/2 cup extra virgin olive oil In a small mixing bowl, briskly whisk all of the ingredients, except the oil, to combine. Continue whisking while drizzling oil into the bowl, 1 tablespoon at a time to emulsify the ingredients and thicken the dressing. Adjust seasoning with additional salt and pepper to taste.
Roquefort Vinaigrette Makes 1-1/3 cups 1/4 cup freshly squeezed lemon juice 2 teaspoons Dijon mustard 1 teaspoon natural Worcestershire sauce 1 teaspoon minced garlic 1 tablespoon minced shallots 2 teaspoons nutritional yeast Sea salt, optional Freshly ground pepper, to taste 1/2 cup extra virgin olive oil 1 tablespoon finely chopped Italian parsley 1 tablespoon finely chopped fresh dill or 1 teaspoon dried 1/3 cup crumbled Roquefort cheese In a small straight-side mixing bowl, briskly whisk all of the ingredients, except the oil, herbs, and Roquefort, to combine. Continue whisking while drizzling oil into the bowl, 1 tablespoon at a time to help emulsify the ingredients and thicken the dressing. Add the herbs and Roquefort and mix well. Adjust the seasoning with a little more salt and pepper to taste.
Fresh Herb Vinaigrette Makes about 3/4 cup 1/3 cup raw apple cider vinegar 2 teaspoons agave nectar, honey, or sweetener of choice 1/2 teaspoon Dijon mustard 2 teaspoons minced garlic 1 tablespoon minced shallots, optional 1/4 teaspoon sea salt 1 tablespoon nutritional yeast Freshly ground pepper, to taste 1/2 cup extra virgin olive oil 3 tablespoons flax seed oil, optional 3 to 4 tablespoons finely chopped fresh herbs: basil, chives, cilantro, dill, Italian parsley, oregano, tarragon, and thyme-alone or in combination In a small straight-side mixing bowl, briskly whisk all of the ingredients, except the oil and herbs, to combine. Continue whisking while drizzling oil into the bowl, 1 tablespoon at a time to help emulsify the ingredients and thicken the dressing. Stir in the herbs and adjust seasoning with additional salt and pepper to taste.
Balsamic and Fresh Basil Vinaigrette Makes 1 cup 1/4 cup balsamic vinegar 1 tablespoon minced shallots 1 tablespoon minced garlic 1 tablespoon Dijon mustard 1 tablespoon agave nectar, honey, or sweetener of choice 1 tablespoon tamari Sea salt and freshly ground pepper, to taste 1/2 cup extra virgin olive oil 2 tablespoons finely chopped fresh basil In a small straight-side mixing bowl, briskly whisk all of the ingredients, except the oil and basil, to combine. Continue whisking while drizzling oil into the bowl, 1 tablespoon at a time to help emulsify the ingredients and thicken the dressing. Stir in the basil and adjust seasoning with more salt and pepper to taste.
Kiwi Vinaigrette Makes 1 cup 2 kiwi fruits, peeled and quartered (about 1/3 cup total) 1/4 cup rice wine vinegar 1/2 teaspoon dry mustard 1 tablespoon chopped red onion 1/4 cup extra virgin olive oil 1/4 teaspoon sea salt Freshly ground pepper, to taste Place all ingredients in a blender and puree on high until smooth.
Dreamy Tahini Makes about 3/4 cup 1 teaspoon minced garlic 1/4 cup chopped red onion 1/4 cup freshly squeezed lemon juice 1 tablespoon white miso 2 tablespoons tamari 2 tablespoons maple syrup, agave nectar, or honey 1/3 cup raw tahini 1/4 cup water 1/4 cup unrefined sesame or extra virgin olive oil Pinch of cayenne Place all ingredients in a blender and puree on high until smooth, thinning with water in 1-tablespoon increments as needed.
Rockin" Ranch Makes about 1-1/3 cups 1/2 cup b.u.t.termilk 1/4 cup Mayonnaise 1/4 cup sour cream 1/4 cup plain Yogurt 2 tablespoons raw apple cider vinegar 1 teaspoon minced garlic 1 tablespoon minced shallots 1/2 teaspoon Dijon mustard 1/2 teaspoon Bragg"s liquid aminos 1 tablespoon Spike seasoning 1 tablespoon nutritional yeast 1 tablespoon finely chopped Italian parsley 1/4 teaspoon ground celery seed, optional In a small bowl, whisk together all of the ingredients until blended, cover, and refrigerate for at least 20 minutes to marry the flavors.
Green G.o.ddess Makes about 1 cup 1/2 cup Mayonnaise 1/4 cup plain Yogurt 1/4 cup sour cream 1/3 cup chopped Italian parsley, large stems removed 1/4 cup thinly sliced green onions or chives 2 tablespoons freshly squeezed lemon juice or rice vinegar 1 teaspoon minced garlic 1 teaspoon finely chopped tarragon, optional 1/4 teaspoon sea salt Freshly ground pepper, to taste Place all the ingredients in a blender or food processor and puree until smooth.
Chipotle Thousand Island Makes 1-1/2 cups 1 cup Mayonnaise 1/3 cup plain Yogurt 1 tablespoon minced garlic 2 tablespoons minced green onions 3 tablespoons minced dill pickle 2 tablespoons minced red pepper 1 teaspoon adobo sauce (from canned chipotle peppers) In a small bowl, whisk together all of the ingredients until well blended, cover, and refrigerate for at least 20 minutes to marry the flavors.
White Miso, Grapefruit, and Flax seed oil Makes 2/3 cup 3 tablespoons smooth white miso 1/3 cup freshly squeezed grapefruit juice 1 teaspoon minced garlic 1/4 cup flax seed oil 1 tablespoon agave nectar 1 tablespoon tamari In a small bowl, whisk together all of the ingredients until blended, cover, and refrigerate for at least 20 minutes to marry the flavors.
Creamy Cilantro Dressing Makes 1-1/3 cups 1/3 cup Mayonnaise 1/4 cup plain Yogurt 1/4 cup sour cream 1 tablespoon freshly squeezed lime juice 1 tablespoon freshly squeezed lemon juice or rice wine vinegar 1/4 teaspoon toasted and ground c.u.min seeds, optional 1/4 teaspoon sea salt 1 tablespoon nutritional yeast Freshly ground pepper or cayenne pepper, to taste 2 cups chopped fresh cilantro, large stems removed and packed Place all ingredients in a blender, adding the cilantro last, and blend until smooth. If your blender has trouble incorporating the cilantro, turn it off, press the leaves down towards the bottom of the container and continue processing until smooth.
Vegetarian Entrees Indonesian Tempeh Sticks with Gado-Gado For family gatherings and summer barbecues, bake tempeh sticks or cutlets ahead of time and remove them from the oven when the marinade is fully absorbed, but before they begin to brown. When you"re ready to eat, lightly grill the flavor-infused sticks over the coals for a vegetarian protein offering. Make a big batch! These are very yummy morsels and everyone will want a piece or two-not only your grateful vegetarian guests. This is also an excellent marinade for grilled chicken, shrimp, or other meats-just omit the vegetable stock or water from the recipe.
Makes 4 servings 1/2 pound tempeh Marinade 1/3 cup tamari, nama shoyu, or soy sauce 2 tablespoons fresh lime juice 2 teaspoons minced garlic 1 tablespoon grated ginger 1 teaspoon unrefined or toasted sesame oil 1/2 teaspoon whole or ground coriander 2 to 3 tablespoons honey or agave nectar 1 teaspoon dry mustard 1/4 teaspoon red chile flakes, optional 1/3 cup vegetable stock or water 2 cups Gado-Gado Cut the tempeh cake into 16 sticks, each one 1 x 2-inches and about 1/2-inch thick. Lay the sticks side-by-side in a 9 x 13-inch gla.s.s or ovenproof baking dish. Combine marinade ingredients, except for the vegetable stock, in a small bowl, mix well, and pour over the tempeh, wiggling the dish to evenly coat. Cover and let the tempeh marinade for several hours or overnight in refrigerator, turning the pieces over from time to time.
Preheat oven to 350 degrees F.
Pour the vegetable stock over the tempeh and blend it evenly into the marinade. Put the tempeh in the oven and bake for 30 to 40 minutes, or until most of the liquid is absorbed and the pieces begin to brown. Serve hot with Gado-Gado on the side. Store cooked and cooled tempeh strips in an airtight container in the refrigerator for 5 to 7 days.
Tempeh soaks up flavors like a sponge, is easy to work with, and can be integrated into almost any meal as a subst.i.tute for fish, poultry, or meat as a vegan protein option. Cultured soybeans, usually combined with grains, land and sea vegetables, and other flavorings are fermented to create a cake that is then cut into strips, cutlets, or sprinkles, depending on what you"re making. This easily digested high-quality plant protein is simple to work with and ready to be transformed with your creative touch.
Pescadero Pesto Pasta with Tempeh Crumbles In the little pueblo of El Pescadero near the tip of the Baja Peninsula, they grow amazing organic vegetables, and basil is their number one crop. Pesto can be made the traditional way with a mortar and pestle, or by simply chopping everything very finely by hand. If you are in a hurry, of course this recipe can be made in a food processor in just a few seconds. However, the texture of each ingredient being finely chopped separately and then combined in a chunky ma.s.s of green goodness is what makes this dish extraordinary. Serve with sliced tomatoes and a beautiful seasonal veggie platter with your favorite dips on the side for a wholesome summer meal the whole family will enjoy.
Makes 4 servings 1 pound brown rice spaghetti or pasta of choice 2 tablespoons olive oil 1/2 pound grated fresh Asiago 1 cup Crispy Tempeh Crumbles Pescadero Pesto 2 to 3 cups fresh basil leaves, finely chopped or chiffonade 1/3 cup extra virgin olive oil 1/2 teaspoon sea salt Freshly ground white pepper, to taste 1/2 cup finely chopped pecans 1 to 2 tablespoons minced garlic, to taste Cook spaghetti according to directions until al dente, or done to your liking. While the pasta is cooking, combine the basil, olive oil, salt, pepper, pecans, and garlic in a mixing bowl and set aside.
When the pasta is done, drain, rinse with hot water and return it to the cooking pot. Add the pesto, half of the cheese, and toss to combine, stirring quickly to retain the heat. Serve on warm plates and top each portion with the remaining cheese and 1/4 cup Crispy Tempeh Crumbles.
Tempeh and Chard Enchiladas When the garden manager at Esalen asked me what I could do with the rows and rows of Swiss chard that needed continuous harvesting, I had an opportunity to work with this wonderful garden green in a variety of new and imaginative ways. In this recipe, whole grain tortillas are wrapped around seasoned chard, onions, tempeh, and cheese and finished with a rich red chile sauce. These hearty and satisfying enchiladas are a perfect vegetarian entree to serve to friends and family who are skeptical of meals without meat and resist trying different foods, like tempeh. This is a delicious and nutritious dish that everyone will enjoy and appreciate.
Makes 6 servings 1 (8-ounce) package multigrain tempeh, cut into 1/4-inch pieces 3 tablespoons coconut oil, warmed until it melts, divided 2 teaspoons chili powder or Mexican spice mix 1 teaspoon c.u.min seeds, toasted and ground 2 teaspoons minced garlic 1/4 teaspoon sea salt 1-1/2 cups chopped white onion 6 cups chopped Swiss chard 3 cups Red Chile Sauce 12 whole or sprouted wheat tortillas 2 cups grated manchego or Monterey Jack cheese (about 1/2 pound) Salsa Fresca Preheat oven to 350 degrees F.
In a small mixing bowl, toss the tempeh with the oil, chili powder, c.u.min, garlic, and sea salt. Spread the pieces evenly in an ovenproof baking dish and bake, turning the pieces with a spatula several times, for 15 to 20 minutes or until they are sizzling and just begin to brown. Do not over bake; the oil will continue to cook the tempeh even after you take it out of the oven, so watch carefully.
In a large skillet, saute the onion in the remaining oil for 2 minutes, add the chard, cover, and cook just until the chard is wilted, but the rib and onions are still al dente. Combine the tempeh with the chard mixture and set aside.
Preheat oven to 400 degrees F.
Place 1/2 cup Red Chile Sauce on the bottom of an 11 x 17-inch ovenproof baking dish. Warm a tortilla briefly on a hot grill to prevent it from cracking and dip in the sauce to lightly coat both sides. Place the saucy tortilla in the baking dish and sprinkle 1/3 cup cheese across the center, or omit the cheese for a vegan version. Spoon approximately 1/3 cup of the tempeh mixture on top of the cheese and carefully roll the tortilla around the filling, placing the flap on the bottom to hold the enchilada in place. Repeat the process with the remaining ingredients, reserving 1/2 cup cheese for the top. Cover the enchiladas with the remaining sauce and sprinkle with the remaining cheese. Bake for 15 to 20 minutes, or until hot and bubbly. Serve with Salsa Fresca, brown rice, South-of-the-Border Slaw, and a basket of corn chips for a wholesome and satisfying meal.
Company Kitchari Kitchari is a cla.s.sic Indian comfort food consisting of lentils, rice, and vegetables cooked together in one pot along with a fragrant combination of spices. Nourishing kitchari is prescribed as a medicine in the Ayurvedic tradition for cooling, cleansing, and balancing the digestive system, and is usually made without onions or garlic. This version of Kitchari is embellished with caramelized onions, a touch of garlic, and portobello mushrooms for added flavor, slanting it towards the western palate. This is a unique and easy to prepare one-dish meal that can be made with simple ingredients from the larder, garden, and spice shelf. Serve with Cuc.u.mber, Yogurt, and Mint Salad, steamed spinach or chard, and toasted papadums or hot Chapatis.
Makes 4 to 6 servings Spice Mixture 1 teaspoon fennel seeds 1 teaspoon c.u.min seeds 1 teaspoon coriander seeds 1 teaspoon ground turmeric 1/4 teaspoon ground cardamom Pinch of cinnamon 1 teaspoon sea salt 1 tablespoon Hazelnut Hemp Mylk or coconut oil Kitchari 1 tablespoon Hazelnut Hemp Mylk or coconut oil 1 cup chopped onion 2/3 cup chopped celery 2/3 cup chopped yam 1 cup (1/2-inch pieces) Portobello mushroom (about 1 extra large mushroom) 2 teaspoons minced gingerroot 1 tablespoon minced garlic 1 teaspoon minced jalapeno 2 bay leaves 1-1/2 cups long-grain brown rice 1-1/2 cups red lentils, rinsed 5 cups water In a dry skillet, toast the fennel, c.u.min, and coriander seeds until fragrant. Cool and grind the spices and combine with the turmeric, cardamom, cinnamon, and sea salt. Pour the toasted spices back into the skillet, add the Ghee, and lightly saute for 1 to 2 minutes to develop the flavor.
In a large heavy-bottom soup pot with a tight-fitting lid, saute the Ghee and onions over medium-high heat until they just begin to brown. Add the celery and yam and cook for 5 to 6 minutes, stirring frequently. Add the mushroom, ginger, garlic, jalapeno, and bay leaves and continue to stir while it cooks for another 3 to 4 minutes. Add the spice mixture to the pot and blend evenly into the vegetables. Stir in the rice and lentils, add the water, cover, and bring to a boil. Lower the heat and simmer for 45 minutes, or until all the water has evaporated and the rice and lentils are tender. Garnish with chopped cilantro and serve with lime wedges on the side, if desired.
Veggie Sushi Rolls with Three Sauces Hand-rolled sushi is a quick and easy meal and a perfect bundle of nourishing food for hungry kids on the go. I love the flavor and little crunch of quinoa and millet, but if you prefer, use regular white sushi rice or any other cooked grain in its place. Let your imagination go with the fillings-matchstick-cut vegetables, slices of avocado, all kinds of sprouts, fresh shiitake mushrooms, seasoned tofu slices, tempeh salad, fresh seafood, or your favorite sushi ingredients. Individual hand rolls are shaped like an ice cream cone and a fun food to make and eat. You can also use a bamboo sushi mat to roll your sushi in the traditional cylinder and eat it whole or cut into rounds. Serve sushi rolls with one or more of the sauces, Miso Vegetable Soup, and a fresh garden salad for a light and nourishing meal that can be made year-round with larder staples and seasonal garden offerings. These savory rolls travel well, are perfect for a quick snack, or a welcome change in a sack lunch, especially with an a.s.sortment of tasty dipping sauces.
Makes 10 rolls Quinoa-Millet Sushi Blend 1 cup quinoa 1 cup millet 4 cups water 1/2 teaspoon sea salt 1/4 cup rice vinegar 1 tablespoon agave nectar or sweetener of choice Seasoned Shiitake Mushrooms 1 cup sliced fresh shiitake mushrooms or subst.i.tute rehydrated dried shiitakes 1/3 cup mirin 2 tablespoons tamari 1 teaspoon minced garlic 2 tablespoons agave nectar, honey, or sugar Traditional Wasabi Sauce 1 teaspoon Wasabi powder Water 1/3 cup tamari or soy sauce Almond Wasabi Sauce 1/2 cup creamy almond b.u.t.ter 1/4 cup rice wine vinegar 1 tablespoon wasabi powder 2 tablespoons tamari 2 tablespoons flax seed oil 1 tablespoon chopped white onion 1 teaspoon chopped ginger 1/2 teaspoon Sambal or your favorite hot sauce, optional 1/4 cup chopped cilantro Creamy Sesame Sauce 1/2 cup Mayonnaise or Vegenaise 1/3 cup Yogurt 2 tablespoons tahini 3 tablespoons rice wine vinegar 2 tablespoons agave nectar or sweetener of choice 1 tablespoon toasted sesame oil Pickled ginger, optional 10 sheets toasted nori seaweed sheets 1 cup matchstick-cut carrots 1 large cuc.u.mber, sliced lengthwise, seeded and cut into thin strips 1 ripe avocado, cut into thin slices 2 cups baby spinach leaves 1 cup daikon, sunflower, or radish sprouts, optional 1 cup Tamari-Toasted sunflower seeds Wash the quinoa and millet until water runs clear and drain well.
In a 4-quart saucepan with a tight-fitting lid, bring the water to a boil, stir in the quinoa, millet, and salt, lower the heat to a simmer, and steam for 20 minutes, or until all the water is absorbed. Remove from heat and let sit, covered, for 10 minutes to retain the moisture in the grains.
In a small bowl, whisk together the rice vinegar and agave nectar. Spoon the quinoa and millet into a large stainless steel or gla.s.s mixing bowl, drizzle with the sweetened vinegar, and toss gently. Spread the mixture up the sides of the bowl, stirring several times to release the heat, until it has cooled completely.
In a 2-quart saucepan, simmer sliced shiitakes, mirin, tamari, garlic, and agave nectar for 8 to 10 minutes. Drain the liquid off the mushroom slices and cool (and save it for flavoring miso soup, salad dressings, or sauces).
To make the traditional wasabi sauce, place a small amount, 1 to 3 tablespoons to begin, of the wasabi powder in a small mixing bowl and add water in 1-tablespoon increments, stirring briskly until it forms a smooth paste. When you have the amount you want, add the tamari and blend well.
To make the almond wasabi sauce, place all of the ingredients into a bowl and whisk until smooth and creamy, adding water in 1-tablespoon increments as needed for the right consistency.
To make the creamy sesame sauce, whisk all the ingredients together in a small bowl and refrigerate until served.
Making hand rolls: Cut a sheet of toasted nori in half and lay it horizontally, shiny side down, on a clean flat surface. Place 1/3 cup quinoa blend on the left third of the nori sheet, leaving a 1/2-inch border around edges. Being mindful of the volume you have to work with, lay a small portion of each of the veggies, including the mushrooms, vertically across the middle of the grains and top with a thin layer of spinach and sprouts, if using, and sprinkle with toasted sunflower seeds. Beginning with the side that has the rice on it, fold the corner nearest you over and start to roll, forming a cone shape. Continue rolling until the nori is completely wrapped around the filling and secure the end flap with a dab of water. Drizzle a small amount of your favorite sauce over the top as you eat and garnish with the ginger.
Making traditional cylinders for bite-sized rolls: On a j.a.panese bamboo sushi-rolling mat, place 1 sheet of toasted nori, shiny side down and even with the lower edge. Lightly wet your hands, to keep the grains from sticking to them, and cover the nori sheet with 1/4 inch thickness of the quinoa blend, leaving a 1/2-inch border around edges. Lay a strip of shiitake, carrot, cuc.u.mber, avocado, spinach, and sprouts lengthwise across the center of the rice and sprinkle with toasted sunflower seeds. Hold the line of veggies firmly in place with your fingertips and using your thumbs, turn the sushi mat edge nearest you over the filling and give a gentle squeeze. Continue pressing forward to shape into a cylinder, keeping the mat free as you go. Dampen the top edge with a little water and give it another little squeeze to seal. With a sharp knife, slice into 6 to 8 bite-size pieces, wiping the knife with a wet cloth between cuts. Arrange on a platter, garnish with pickled ginger, and serve the sushi dipping sauces in bowls on the side.
Chard Pie Most pies are baked in an oven, but this recipe is quickly prepared on the stove top, making it a perfect dish for camping trips and traveling kitchens. Top with a dollop of horseradish-spiked Creme Fraiche or natural ketchup for the kids and serve with sliced tomatoes and freshly baked bread for a simple wholesome green-food meal fresh from the garden, farmers market, or your weekly CSA box.
Makes 4 to 6 servings 8 cups thinly chopped or ribboned chard 1/2 cup thinly sliced green onions 1/3 cup whole wheat pastry or corn flour 3 eggs or subst.i.tute 3/4 cup well mashed tofu for a vegan version 2 tablespoons nutritional yeast 2 tablespoons minced shallots 1 tablespoon minced garlic 1/2 teaspoon sea salt Freshly ground pepper, to taste 2 tablespoons olive oil, divided 2 tablespoons Hazelnut Hemp Mylk or vegetable oil, divided In a large mixing bowl, mix together the chard and green onions, add the flour and toss to combine.
In a separate bowl, whisk together the eggs or tofu, yeast, shallots, garlic, salt, and pepper. Mix the egg or tofu mixture evenly into the chard, ma.s.saging the ma.s.s with your hands.
In a well-seasoned 10-inch cast-iron skillet, heat 1 tablespoon olive oil and 1 tablespoon Ghee, making sure to coat the bottom and sides evenly. Place the chard mixture into the greased skillet and gently press to smooth the top. Cover and cook over medium-low heat for 8 to 10 minutes, or until the bottom browns.
Remove from the heat and run a knife around the outside of the pie to loosen the edges. Lay a flat baking sheet on top of the skillet and with a couple of thick hot-pads, carefully invert the pie onto the tray and remove the skillet. Put the remaining oil and Ghee into the hot skillet and carefully slide the pie back in, with the uncooked side down. Cover and cook an additional 6 to 8 minutes, or until the pie has set and the veggies are completely cooked. Cut chard pie into wedges and serve hot.
Black Bean Burritos In this recipe, the black beans are infused with the bold flavor of chipotle peppers, a jalapeno that has been smoked and dried, or canned in adobo sauce and epazote, a culinary and medicinal herb widely used in Mexican cuisine for its distinctive flavor. Along with the kombu, epazote is a digestive aid that helps prevent the gastric discomfort that can occur for some after eating beans. This is a meal that can also be made in a solar oven (see glossary). The longer these beans cook, the better they taste-developing a deep, richly flavored pot of savory beans. Whichever way you choose to prepare these meal-sized burritos, they are a delicious and simple meal that can be put together in just a few minutes when the basic ingredients have been prepared in advance.
Makes 6 servings Chipotle Black Beans 1 cup dried black beans 1 (1/2-inch) piece kombu (see glossary) 1 bay leaf 1 tablespoon coconut or vegetable oil 1 cup chopped onion 1/2 cup chopped celery 1/2 cup chopped carrot 1/2 cup chopped red bell pepper 2 large poblano chile peppers, roasted, seeded, and chopped (about 1 cup) 1 to 2 whole chipotle peppers, dried or canned in adobe sauce (or for less spice, just use a small amount of the canned adobe sauce instead of the whole chile) 1 tablespoon minced garlic 1 teaspoon c.u.min seed, toasted and ground 2 teaspoons finely chopped fresh oregano 1 teaspoon fresh epazote, optional 1 tablespoon tomato paste Pinch of nutmeg, preferably freshly grated 2 teaspoons sea salt 6 large Whole Grain Tortillas or wraps of choice 1/2 pound cotija or Monterey jack cheese, grated 2 cups cooked brown rice 3 cups South-of-the-Border Slaw 1-1/2 cups Salsa Fresca 1/2 cup Creamy Cilantro Dressing Roasted Tomatillo Sauce, heated Sort and rinse the beans thoroughly and place in a large soup pot. Cover with 6 cups of water and soak overnight, or at least several hours, before cooking. Drain the beans in a colander, rinse thoroughly, and return to the soup pot. Cover the soaked beans with at least 2 inches of fresh water and bring to a boil. Turn the heat down and skim any foam off the top with a mesh strainer. Add the kombu and bay leaf and gently simmer for about 1 hour, or until the beans are tender and fully cooked.
While the beans are cooking heat the oil in a large skillet, add the onion, and saute until translucent. Add the celery, carrot, peppers, and garlic and continue cooking until the veggies are almost tender. Add the c.u.min, oregano, epazote, tomato paste, nutmeg, salt, and cooked black beans to the sauteed veggies and simmer for at least 30 minutes to marry and deepen the flavors. Adjust the seasoning with more sea salt, chipotle, or adobe sauce to taste. Extra beans can be stored in the refrigerator for up to 1 week, or frozen for another meal.
Heat each tortilla briefly on the grill or in a skillet to prevent it from cracking while you roll. Lay the warm tortilla on a flat surface and sprinkle with 1/3 cup cheese. Spoon 1/3 cup rice and 1/3 cup beans on the lower half of the circle, leaving a 1-inch margin around the edge. Top the rice and beans with 1/2 cup slaw, 1/4 cup Salsa Fresca, and 1 tablespoon Creamy Cilantro Dressing over all. Lift the bottom edge of the tortilla and roll around the filling, tucking in the sides as you roll. Put each burrito on a warm plate and smother with 1/2 cup Roasted Tomatillo Sauce. Serve with a basket of corn chips and a bowl of Salsa Fresca on the side.
Multigrain Pizza With a few basic ingredients such as flour, yeast, tomato sauce or pesto, chopped veggies, and a good-quality cheese, fresh pizza is easy to prepare at home. And when made with wholesome organic ingredients and helpful hungry hands, homemade pizza can be put together in short order at a fraction of the cost of take-out. Creativity and personal tastes really come into play when making pizza. I usually like to make pizza in big batches, with different toppings on each one, but sometimes I"ll roll out small individual crusts and let everyone a.s.semble their own masterpiece. Either way, everyone loves a pizza night. Serve with a cup of minestrone soup and a big green salad for a wholesome meal that everyone, not just the kids, will enjoy. This simple dough is very user friendly and can also be made into focaccia or calzones and Grill Bread.
Makes 2 to 3 large or 5 to 6 small pizzas, depending on size and thickness 2 cups warm water 5-1/2 teaspoons baker"s yeast or 2 packages active dry 1/2 cup corn flour 2 cups unbleached white or spelt flour 2 cups whole wheat flour 1/2 cup semolina 1/4 cup extra virgin olive oil 1 teaspoon sea salt Olive oil, for greasing the bowl 1/3 cup cornmeal, for the pizza pan or pizza stone In a large bread bowl, combine the water, yeast, and corn flour. Let the mixture sit for several minutes to activate the yeast. This is a good way to check for freshness of your yeast, if it doesn"t bloom and bubble, it won"t work and you"ll need to replenish your supply. Add the remaining ingredients, mix well and knead for 5 to 10 minutes, adding only enough flour to keep dough from sticking. Wipe any stuck dough from the sides of the bowl, oil it generously with olive oil and roll the dough around the bowl to evenly coat. Cover with a damp cloth and keep warm while the dough rises and doubles in size, about 1 hour.
Preheat oven to 500 degrees F, or the highest temperature it will reach.
Punch down the dough, divide into several b.a.l.l.s depending on the size pizzas you are making, and let it rest for 5 minutes before rolling. Press each piece into a flat disk, place on a cornmeal-dusted pizza pan, let rest for a couple of minutes; then roll and carefully stretch the dough into a free-form circle between 1/8 to 1/4 inch thick. Spread the top of the dough with your favorite sauce or pesto, leaving a 1/4-inch border around the edge. Cover with cheese and arrange the toppings of choice evenly over the top. Bake for 10 to 15 minutes, or until the crust is golden and the cheese bubbly. Remove hot pizza from oven and let it sit for a minute before cutting to keep the cheese and toppings from oozing off the pieces.
Big Batch Pizza Makes 5 to 6 large pizzas depending on thickness 6 cups warm water 5-1/2 tablespoons baker"s yeast or 6 packages active dry 4-1/2 cups corn flour or masa harina 4-1/2 cups whole wheat flour 4-1/2 cups unbleached while or spelt flour 1-1/2 cups semolina 3/4 cup extra virgin olive oil 1 tablespoon sea salt 1/2 cup cornmeal, for the pizza pan or pizza stone Follow recipe for Multigrain Pizza below, use immediately or roll, double-wrap, and freeze the dough for a quick pizza anytime.
Topping Suggestions Sun-Dried Tomato Sauce, white onion, asparagus, and fresh goat cheese Cilantro Pine Nut Pesto (see Garden Pesto), artichoke hearts, fresh tomato, and Manchego cheese Sun-Dried Tomato Sauce, portobello mushrooms, red bell pepper, roasted garlic, fresh ricotta, and Asiago cheese Basil Pistachio Pesto (see Garden Pesto), Italian sausage, fresh tomato, mozzarella, and Pecorino Romano cheese Calzone Variation: Calzones are simply a folded over pizza, stuffed instead of topped. Dough is wrapped around fillings in almost every culture and there are many recipes for Indian samosas, Latin empanadas, Russian pirozhki, Chinese dim sum, English pasties, and American turnovers that have been handed down from generation to generation. These tasty little bundles can be made with many different styles of dough, and both yeasted and savory piecrust recipes can be used, depending on what you"re making and what"s on hand. Italian inspired turnovers are traditionally filled with cheese, meat, and a variety of vegetables-simple meals that are easy to make and perfect to pack and go. Stuff calzones with your favorite pizza toppings or wrap around any sweet and savory fillings you like. Below are a just few different ethnic ideas to help get your creative juices flowing.
Italian: broccoli, ricotta, and smoked mozzarella Mediterranean: roasted seasonal veggies with fresh herbs and feta Indian: curried veggies, red beans or lentils, and brown basmati rice Mexican: black beans, corn, and pepper jack English: turkey, beef or pork, onions, cabbage, and sharp cheddar Oriental: stir-fry veggies with meat, poultry, or tofu American: add a little sucanat or other sweetener to the dough and subst.i.tute the olive oil with Ghee, or coconut oil. Stuff the sweetened dough with thinly sliced apples, or your favorite fresh fruit pie filling.
Focaccia Variation: Focaccia is like a pizza, but with less stuff on top so the dough can easily rise while baking. It is rolled thicker than a pizza and dimpled with the tips of your fingers, giving this bread a traditional look by making little pockets for the oil and toppings to nest into. The pizza dough recipe makes wonderful focaccia, and subst.i.tuting milk for the water makes for a slightly chewier texture, as well as added nutrients. My favorite focaccia topping is a combination of fresh seasonal herbs, sun-dried olives, thinly sliced sweet onions, and a sprinkling of Pecorino Romano cheese.
How to Prepare Artichokes Trim off the end of the stem and any withered or old looking leaves. Cut approximately 1 inch off the top and snip the points off of the remaining leaves with a pair of scissors. Rinse artichokes under cold running water, the commercial chemicals used to grow artichokes can be toxic, so wash them well if they aren"t organically grown. In a small bowl, mix together 1 tablespoon lemon juice and water and dip each artichoke into the mixture to keep them from discoloring. Place prepared artichokes and the lemon water in a large steamer with a tight-fitting lid, adding enough water to last throughout the cooking time, if necessary. Artichokes can vary considerably in texture from crop to crop and cooking times will change accordingly. Steam large artichokes for approximately 40 minutes, or until tender. Check for doneness by piercing the bottom with a fork or knife. They are done when the thickest part is tender.
Granny"s Stuffed Artichokes The weather on the central California coast creates the perfect conditions for growing globe artichokes. From the pet.i.te babies, so tender they can be eaten whole, to the extra-large ones that when stuffed can become a full meal. Regardless of size, the freshest and most flavorful artichokes will be dark green, heavy, and firm, and when squeezed, give a little squeak. Artichokes are a great source of good-for-you green food and organically grown ones are always your best choice for flavor and nutrition. The easiest way to prepare artichokes is to simply steam them until tender. To eat, dip the leaves in aioli, Mayonnaise, or melted b.u.t.ter and sc.r.a.pe the yummy flesh off the end with your teeth. In this recipe, big artichokes are stuffed with bread crumbs, pine nuts, garlic, and cheese, in a traditional Italian dish that was served by my grandmother for special occasions. These showy globes make for a beautiful presentation and are a perfect entree for the vegetarians in your life when meat is on the menu for others.
Makes 4 servings 4 large artichokes, prepared for cooking Stuffing 1/4 cup minced shallots 1 tablespoon minced garlic 1 tablespoon extra virgin olive oil 1 tablespoon melted Hazelnut Hemp Mylk or unsalted b.u.t.ter 2 cups whole grain bread crumbs (sourdough is especially good in this recipe) 1/2 cup grated Asiago, Pecorino Romano, or Parmesan cheese 1/2 cup pine nuts 1/4 cup chopped Italian parsley 2 tablespoons chopped fresh oregano 2 tablespoons chopped fresh basil, optional 1/4 teaspoon lemon zest 1/4 teaspoon sea salt Freshly ground pepper, to taste 2 cups hot water Preheat oven to 350 degrees F.
Steam the artichokes until tender, approximately 40 minutes, and set aside to cool. While the artichokes are steaming, prepare the stuffing.