Sunday, October 13, 2013

The Joys of Sprouting!

It's always a joy to share our passion for live foods. Sprouting invites your inner gardener to bloom!
There's something magical when ordinary seeds and beans burst into life with the help of just a bit of water and attention.  Here's a peak at some of the sprouts  we've  grown lately:
clover, broccoli, buckwheat, lentil, fenugreek and radish sprouts- as well as sunflower, sweet pea and
 radish microgreens. (Kenny regularly grows these along with wheat grass).


We are both fans of the "Easy Sprout" cups.( http://www.amazon.com/Sproutamo-Easy-Sprout-Sprouter/product-reviews/B000GHUD86.)  They are inexpensive, simple to use and clean.


Have you seen the documentary "A Place at the Table"? It is a powerful look at hunger in America. To watch the trailer go to: .http://www.youtube.com/watch?v=cgxxT4xpVNI .
 One of the important issues they touch on in the film is the lack of fresh vegetables and fruit in low income  diets. I was shocked to learn that over 40 million Americans fall into the category of "food insecure". These are often people who are employed but  still can't afford sufficient food. Another issue is access to raw produce. Too often, small rural corner stores stock tons of dry goods (read: chips,cereal,bread and soda) which are chock full of corn, soy and wheat ...( which are coincidentally ingredients that are heavily subsidized by the US government). Many times distributors of produce don't want to deliver to small stores. In addition,  dry goods last longer on shelves than fresh raw fruit and vegetables.
This documentary got me thinking about the beauty of sprouting. It's cheap, easy and local. (Doesn't get any more local than your kitchen counter!) You don't need tons of sun or a green thumb. Just a simple container (a glass jar, a screen,  hemp nut milk bag, or a stainless steel colander), a cloth to block the light (clean dish towel or cloth napkin will work)- and some seeds or beans and water.
For less than a dollar you can have a full container of fresh greens like alfalfa, clover or broccoli


or protein packed sprouted beans like lentil, chick peas or adzuki...or sprouted grains like buckwheat, oat groats and quinoa. Fresh food without the processing, sugar, salt and preservatives. Available year round.
Seems to me this would so improve all of our diets. It puts us in control of growing some of our own fresh food.  Sprouting is nutrient dense- boasting vitamins A,B,C and E...packed with antioxidants and chlorophyll. They are Super Foods without the super price tag.What more could you want!

Add radish sprouts ,sunflower greens and alfalfa to any wrap!
Radish sprouts peaking out of this raw wrap-

Here's a simple sprouting primer:
-soak 1 cup of green lentils overnight in water
-discard soak water in the morning (feed it to your houseplants!)
-place lentils in a stainless steel colander on the counter and cover with a clean dish towel
-every 12 hours rinse the lentils well- swishing them around with your hand so the rootlets don't grow through the bottom of the colander and get stuck!
-when the sprout is as long as the lentil itself- (about 3 days) they are ready!
-store lentil sprouts in the fridge for up to one week
Try them in a salad or cook them into an earthy sprouted lentil soup!
Sprouting makes the nutrients in all foods easier to digest and assimilate.
Here's sweet pea microgreens and clover with humus and olive tapenade!

 Sprouts are so easy we like to travel with them! ...Here's a photo below of our sprouts on vacation!  Don't they look happy and relaxed! We will be using lots of luscious sprouts/microgreens at our upcoming class on November 10th at Renaissance Yoga. Join us for a session on savory appetizers and sweet desserts. Learn how to simplify entertaining for the holiday season. See how practicing mindfulness can improve your cooking and help you savor your food and your company! (For more details and registration info, click on the class tag above!)


                         Grab some seeds and get sprouting!

Thursday, August 15, 2013

"Chop -n- Chat" Tips and Recipes


Cooking  with Friends
What could be better than hanging out in the kitchen with friends? 
 Recently I had the sincere pleasure to “chop-n-chat” with my friend Candice and her dear Mama, Norweida. Candice is a friend I met when I worked at MOMS Organic Market. She was a regular Monday afternoon visitor. She came to check out the featured Monday Raw Dish I whipped up each week and catch me up on her current antics!  Candice is hilarious and she has a huge, generous heart. She's so much fun to hang out with!
Norweida works on the corn salad



Now, don't get me wrong, it is peaceful to work in silence or with Pema Chodron’s dharma talk CD’s humming in the background. Some days I crave chopping as meditation...but,  it's equally satisfying to work in the company of family or friends.
Candice measures raw cacao for sweet chocolate tarts





  Here’s how it can work…
Each person picks a recipe and collects the ingredients. Gather in one of your kitchens, visit and prep your veggies, whirl those dressings, sauces or pates. While you're at it, sip a cup of tea and sample your dishes. When it’s time to pack up, split the "take" and share the goodies!  Days after you will both feast and benefit from your time together. It’s a win-win! Like chopping wood where you are warmed twice- once when you chop the wood, again when you burn it….in this case, you'll be  nourished twice! Once when you chop-n-chat and again when you eat the delicious food waiting in your fridge.

Here are a few tips:
-make sure your diets or eating styles mesh well
Sweet raw chocolate tarts
-review food preferences or allergies
-consider what your food goals are…raw, vegan, sweet or savory etc
Zucchini pasta with pesto and marinara
-pick a day and time, bring copies of recipes to share
-bask in the blessing of friendship and good food!

Here are a few dishes I’ve prepared recently with friends:
-Zucchini pasta with hemp basil sauce
-Corn and avocado salad
-Sushi salad with pink rice,
 Asian veggies and almond/ginger
 dressing
-Fennel and grapefruit salad
-Sweet raw chocolate tarts
 


Fennel/Grapefruit Salad

4 cups of fennel, thinly sliced
3 red grapefruit, peeled, section, chopped into bite size pieces
1 cup parsley, minced
1 granny smith apple, diced
¼ cup fresh squeezed grapefruit juice
¼ cup fresh squeezed lemon juice
2 tbs olive oil (optional)
2 tbs chopped fennel fronds


-Prep all your veggies/fruit  in separate bowls. Squeeze lemon juice over fennel and stir in. Set aside. When all veggies are chopped, blend together in a large bowl. Finish with grapefruit juice as your dressing or blend the grapefruit juice and olive oil together and pour over salad. Stir gently. Top with chopped fennel fronds.  Chill before serving.

Hemp Basil Pesto Sauce
2 cups fresh basil leaves

1 cup spinach leaves
2 cloves of garlic
½ tsp sea salt
1 cup hemp seeds
¼ cup filtered water
2 tbs olive oil (optional)
¼ fresh squeezed lemon juice
¼ cup filtered water, as needed

-Blend all ingredients in a blender . Add water until smooth. Taste and adjust flavors. The spinach leaves will  brighten the  color of the finished sauce- and add excellent nutrients. Serve over spiralized zucchini pasta . You can also omit the water for a thicker texture and serve with cut veggies and raw crackers.

Sharing raw fennel salad with Barbara


Now, grab a friend and get chopping!

Sending peace and Light,
bethanne

Saturday, July 20, 2013

Salad for Breakfast!

   YES INDEED!!

This recipe is especially for my friend Sharon McRae, plant based Certified Health Coach extraordinaire!  Check out her website (www.eatwell-staywell.com). She knows more about nutrition then anyone I know and she really does eat salad for breakfast!
 Glorious golden berries (aka: gooseberries) brighten any dish.  It's no surprise, they are considered a “superfood,” since they're packed with antioxidants (carotenes and bioflavonoids) good amounts of vitamins C and A, protein and phosphorus. They are touted to reduce levels of inflammation in the body and strengthen the immune system. Besides that- they taste great! They're tart, like cranberries, with a citrus note.
Here are the core salad ingredients:
                kale, carrots, goldenberries, walnuts, and parsley.

Vary your salad with:
jicama, spinach, golden beets, currants, hemp seed, daikon radish, granny smith apple or orange sections

Dress your breakfast salad with fresh squeezed orange juice-or , if you prefer a heavier dressing, use a blend of  tahini/or almond butter and orange juice. Whatever version you try, this salad makes a nutritious way to start your day!

Recipe: Golden Berry Breakfast Salad
2 cups  carrots, grated
1/2 -3/4 cup   goldenberries, chopped
2/3 cup  walnuts, chopped
 2  oranges, sectioned and sliced in half
 2 cups  shredded kale
 1/2 cup chopped parsley
 1 diced granny smith apple
 

Dressing:
  1 tbl  raw tahini or raw
                 almond butter
   4 tbs fresh squeezed orange juice

 -or- simply dress the salad with
         1/3 cup of fresh orange juice


 Let’s close  with some tempting photos from our June Raw Summer Picnic class. Many thanks to those who prepared these healthy, light dishes!
Green Slaw with kale, collards and rainbow chard

Raw Summer Corn Salad with lime juice
Here’s hoping your summer is going swimmingly! Join us for our next class-" Living on Live Food" at the Pilates Plus Wellness Studio, Saturday August 10th.  (See the class tab for more info!)

Sending peace and Light,
bethanne

Friday, May 31, 2013

Chia Delights!


Chia - a gem of a seed!

Chia provides so much versatility and nutrition in such a tiny package.  Chia works well  ground or whole. Unlike flax seeds, you don’t need to grind the seed to absorb the nutrients. High in omega 3 fatty acids, more calcium than milk, plenty of fiber, potassium, iron, magnesium, and protein – chia is a nutrient dense choice.  Like flax, the seeds  have a gelatinous quality when soaked in water. In fact, chia absorbs 10 times its weight in water… which is good news for staying hydrated in summer heat.
Summertime and iced tea naturally go together. Whether you prefer "sun-tea," "moon-tea," or traditionally steeped tea, a glass of cold tea is a welcome gift on a hot day. My favorite choice for a decaffeinated chilled drink is Celestial Seasoning’s Blueberry Zinger. Great flavor with a little zing!
You can also buy prepared, fruity chia drinks- but it's much cheaper and more fun to make your own!

 



Plus, if you make your own you get to control the ingredients; the second ingredient in Mama Chia drinks is agave. You can add chia seeds to any favorite drink (1 tbsp chia seeds to 8 oz of liquid) and that works well for thicker liquids like smoothies or juice with pulp. But I’ve found over time that using chia gel works particularly well in thin liquids. Chia gel creates that "store bought" consistency.  Check out the first ingredient in Mama Chia drinks - it’s hydrated chia seeds - that’s essentially chia gel!  When you add chia gel to a thin liquid the seeds stay suspended throughout the drink instead of sinking to the bottom.  The important thing to sort out is the ratio of gel to liquid. You can also do simple tricks like making your chia gel with brewed tea instead of water and adding “tea” ice cubes for flavor that won't get diluted. Follow the recipe below and you will be “sipping pretty” all summer long!


Chia Iced Tea

Step 1: Prepare your tea
For fuller flavor use 2-3 bags per 8 oz of water. Allow tea to steep up to an hour - or even over night!
Make double the amount of tea if you plan to use it for your gel and ice cubes. I usually prepare about 6-8 cups of strongly brewed tea at a time.

Step 2: Chia Gel
1/3 cup chia seeds
2 cups tea (or water, if you prefer)
I have found it works best to measure the tea/water in your jar and then add the seeds slowly, whisking as you go. Allow gel to sit for 10 minutes - then shake or whisk again. Let sit another 10 minutes - shake or whisk again. Done!

Step 3: Chia Iced Tea
1 cup tea
1 - 1½ cups chia gel
Stir gently. Add lemon or lime juice to taste.
*Optional: For additional flavor you can add ½ cup of unsweetened pure blueberry juice to your tea - just be sure to add it before you measure out the tea and gel.

To keep it 100% raw- add ½ cup blueberry puree. This is easy to prepare with frozen blueberries. Just let them defrost, blend until smooth with an immersion blender, and add to your tea.

Enjoy!



**Be sure to check out new class offerings**

Monday, May 20, 2013

A Nod to Spring

First, welcome to my new blog!   (Thanks to Katie and Kenny!)

A special  thanks to all who attended the Cooking-for-Peace workshop on April 28th at  The Patapsco Friends Meeting. Together we raised $1200 to support The Samaritan Women!  Your generosity and positive energy were deeply appreciated.

Here's a peek at the class... and the yummy desserts we sampled at the end.
 


Ah, the blessings of Spring are upon us!  A perfect time for planting new seeds and creating new plans.    Although, sometimes change creeps up on us unannounced... regardless of the season!

And that’s where the topic of salad dressings comes in.  Salad dressing can make or break a salad. In the last few months I’ve been experimenting with oil-free dressings using a base of seeds or nuts. To be clear, I’m not talking about “fat-free” dressings, just pressed/processed oil-free dressings.  We need some healthy fat to absorb the nutrients in our greens and veggies.

But, let me back up a bit… my typical dressing for a long time was simple: good quality olive oil, raw apple cider vinegar , one teaspoon of sweetener (one soaked date, coconut sugar, etc.) a pinch of sea salt. Simple ingredients for a simple dressing.

Then I started reading and learning about the advantages of getting your fat in the most whole form possible by blending the nut or seed as opposed to using a pressed/processed oil. Less processing gives you the advantage of the whole package; including the fiber and nutrients that might otherwise be lost. Read more about this in Joel Fuhrman's fabulous book:


This bit of info inspired  me to experiment with recipes and techniques for making simple nut/seed dressings.   How food tastes to us can change over time. It can be a subtle shift or a dramatic one. Maybe your favorite cookies suddenly taste too sweet, or the crackers you once loved now taste too salty.

Last night I was in a hurry. I figured I’d just whip up a quick vinaigrette with my old standbys: olive oil, raw apple cider vinegar, and raw coconut sugar. (I like that sweet-n-sour thing!) We chopped our dinner salads, I added the dressing, and then... I just could not eat it!  The dressing tasted like an "oil-slick" . Same dressing I always ate-- but my palate had shifted.  Happily, I had some sprouted lentil/ mung bean miso soup (no oil in there!) and that became dinner!

Every day we train our bodies and minds to desire certain tastes, just by constant exposure. In general,  I think it is easier to abstain from a food you are trying to shift away from before you introduce a replacement. A few months from now your taste buds will forget all about that favorite  food and be delighted with its new understudy! I’ve had this experience numerous times: shifting from dairy  to vegan milk, from dairy cheese to vegan cheese, from gluten-full breads to gluten-free and then to raw gluten-free breads! So, if you are trying to release foods that aren’t serving you, don’t give up hope! We are constantly changing… including our taste buds!

And now-  here's a celebratory salad!


A Nod-to-Spring Salad:
6-8 dandelion leaves
1 cup baby spinach, torn into bite size pieces
4 asparagus spears
½ cup chopped parsley
½ medium golden beet, juilliened
1 medium carrot, cut diagonally
1-2 spring onions, chopped
10-12 wild violet flowers (you can add in some leaves too!)
1-2 purple Easter Egg radishes, cut in thin slices

-Tear greens into bite size pieces. Mix dandelion and spinach well. Dandelion can be bitter (which makes for a happy liver!)
-Using a carrot peeler, peel asparagus into pretty curls. This usually works for about half the spear… chop the remaining half and add to the salad.
-Chop remaining veggies, paying attention to color and shape. Top the salad with wild violets.


Dressing:
 ¼ cup raw sunflower seed butter
2-4 tbsp. lemon juice (to taste)
1-2 tsp coconut nectar (or your favorite sweetener- optional)
½ cup filtered water
1 tsp gluten free nama shoyu/tamari or coconut aminos
(Add your favorite herbs as desired. I choose mint and lemon balm!)


Enjoy, and don't forget to check out the "upcoming classes" tab for the latest info on opportunities to learn more!