Down to Earth Foods

Thin Crust Gluten Free Pizza

2010-09-16T10:48:00.000-07:00

This thin crust pizza has become my favorite meal. Try it and you'll see why. It is easy to make and it is the closest thing to an Italian crispy crust pizza I have found—and it just happens to be gluten free. Viva la pizza!

Ingredients (Most items can be purchased at Trader Joe's)

Brown Rice Tortillas
Organic Tomato Sauce
Slices of fresh Mozzarella (or shredded mozzarella)

My favorite toppings

Spinach
Sautéed Shiitake Mushrooms
Diced Shallots
Chile flakes

Preparation

Heat a large sauté pan on medium and add one tortilla. Lightly brown both sides (approximately 2 minutes each side). The tortilla will shrink slightly as it browns. Add a generous spoonful of tomato sauce, a heap of your favorite toppings and the mozzarella cheese. Cover the pan and turn down the heat to medium low. 'Cook' approximately 5-7 minutes or until your cheese is melted and your crust is crispy. Slide onto a plate. Slice, serve and repeat!

Your kitchen is now officially a pizzeria. Buon Appetito!

Roasted Pears with Honey Yogurt

2009-10-08T00:37:00.001-07:00

Serves 6

Wow your sweetie with a delicious treat that combines the best of both worlds: warm spiced fruit with a generous scoop of slightly sweet yogurt. And the best part? Absolutely no guilt.

Ingredients:

3 ripe pears, sliced in half and cored
1/4 tsp ground cinnamon
1/4 tsp ground ginger
1/8 cup water
the juice of one orange

1/2 cup plain yogurt
1 tsp honey or to taste

Preparation:

Preheat oven to 350º F. Arrange the pear halves in a baking dish face up. Sprinkle with cinnamon and ginger and add the water and orange juice. Cover with aluminum foil and bake for approximately 30 minutes or until soft.

While the pears are baking, combine yogurt and honey and mix well. Set aside.

Place each roasted pear half on a plate and drizzle with remaining liquid. Top with a dollop of honey yogurt, sprinkle with cinnamon and serve warm.

Cabbage and Fennel Salad with Citrus Vinaigrette

2009-10-08T00:24:00.000-07:00

Servings: 8-10

This salad is a real crowd pleaser. Perfect for potlucks and barbeques, it steals the show with it's vibrant colors and bright flavor.

Ingredients:

1/2 head purple cabbage, thinly sliced
1 fennel bulb, trimmed and thinly sliced
2 large carrots, peeled into strips with vegetable peeler
1/2 yellow onion, finely chopped

1/4 cup toasted flax seeds* (or other toasted seeds or chopped nuts)
1/4 cup raisins (cherries, cranberries or currents are also delicious)

Preparation:
In a large bowl combine cabbage, fennel, carrots, onion, flax seeds and raisins. Add Citrus Vinaigrette** and toss well. Garnish with fennel fronds and serve. Can be made up to 3-4 hours ahead.

*Toast raw flax seeds in a small sauté pan over medium heat, stirring constantly to avoid burning, approximately 5 minutes. The flax seeds will begin to smell nutty when they are ready. Transfer immediately to a bowl and add to your favorite recipe.

**Citrus Vinaigrette

Ingredients

3 Tbs fresh lemon juice
3 Tbs fresh squeezed orange juice (or grapefruit or tangerine juice)
3 Tbs red wine vinegar
¾ cup extra-virgin olive oil
sea salt and freshly ground black pepper to taste

Preparation

Combine first 4 ingredients in a bowl; whisk in olive oil until dressing emulsifies. Add salt and pepper to taste.

Sweet Potato Chips

2009-10-08T00:13:00.000-07:00

Slice. Sprinkle. Bake. Eat.

Ingredients:

1 large sweet potato *
3 Tbs olive oil
Sea salt to taste
Spices
for sweet: Cinnamon and/or Ginger
for savory: Paprika, Cayenne, Rosemary, Oregano or Curry)

Preparation:

Preheat oven to 325º F. Using a mandolin or vegetable slicer, slice the sweet potato making thin rounds. Arrange the slices on a cookie sheet and brush each one lightly with olive oil. Sprinkle with sea salt and any spices of your choice.

Bake for 10 – 15 minutes or until they are sizzling lightly. Turn each round and bake for another 5 minutes or until crisp. Keep a close eye on your sweet potato chips as the thin slices can burn easily.

*A one pound sweet potato will yield between 70 – 100 chips

Farm to Table Cooking Class, March 2009

2009-06-01T12:01:00.001-07:00

This Spring's Farm to Table Cooking Class was a sweet success! Last week we took advantage of this season's freshest and most delicious produce: green and purple asparagus, sweet peas, shiitake mushrooms, spring garlic and early peaches. For almost three hours we chopped, puréed, blanched, skinned, stirred, kneaded, blended and sautéed our way through the recipes and, in the end, we were greatly rewarded with a fine meal fit for a king (with enough food left over to feed all the king's men). Here is a glimpse of what we prepared. Click on the photo above for a better view!

FARM TO TABLE SPRING MENU
Asparagus Purée
Asparagus and Shiitake Risotto
Crostini with Sweet Pea Pesto
Baby Spinach and Peach Salad with Fromage Blanc and Hazelnuts
Peach and Almond Tart

The goal of this class was not only to learn how to prepare a variety of delicious (and healthy) dishes, but also to build awareness around the importance of eating local, seasonal produce. This good practice affects not only our own personal good health, but the health of the community and the planet.

Benefits of Eating Local:
· Eating local means more for the local economy and local farmers.
· Locally grown produce is fresher.
· Local food just tastes better.
· Locally grown produce has longer to ripen.
· It’s better for air quality and pollution.
· Local food keeps us in touch with the seasons.
· Eating local reduces potentially harmful contamination.
· Local food translates to more variety.
· Supporting local providers supports responsible land development.

Local organizations that support a sustainable food system:

Center for Urban Education and
Sustainable Agriculture
www.cuesa.org

Find the best local food near you
www.localharvest.org

Local CSA / Organic Delivery
www.farmfreshtoyou.com
www.eatwell.com

San Francisco League of Urban Gardeners
www.grass-roots.org/usa/slug.shtml

Slow Food Nation
www.slowfoodnation.org

Edible Schoolyard
www.edibleschoolyard.org

San Francisco Locavores
www.eatlocalchallenge.com
www.locavores.com

Earth Day 2009: Plant a Seed

2009-04-22T08:56:00.000-07:00

A fun way to celebrate Earth Day is to do something simple: Plant a Seed.

We may not always realize that much of the food that we eat also comes complete with magical little packages that contain all the necessary information to create new life. Any day is a great day to grow a little garden and what better way then to begin with the seeds that are already in your home? Today I decided to plant some of the sweet peas I bought at the Farmer's Market on Saturday. I rummaged through my recycle bin and drawers and found all kinds of wonderful things that I could potentially plant my peas in such as an old paper coffee cup, an egg carton and a second-hand ceramic bowl. I was feeling creative so I settled on an aluminum can that I could decorate with photos from catalogues and magazines. As I was working on creating the perfect little pot for my perfect little peas I began to think about what I would like to grow in my life. Financial Prosperity! Abundance! And the seeds were sown.

Setting a positive loving intention is one of the most beautiful seeds you can plant for a vibrant and enriching life. Just like a seed needs a nurturing environment and certain elements to grow into a seedling, a small plant, then a tree that bears fruit, we also need nurturing to blossom to our full potential. Today I nurtured a seed, a positive intention, to attract financial prosperity. I didn't focus on what I didn't have or what I shouldn't do. We want to avoid negative intentions, such as ‘I will not eat sugar,’ but instead, “I intend a healthy and nurtured body.” In this way we are affirming a positive existence, not cultivating a sense of guilt or inadequacy. The universe is bountiful and generous! Using positive language is important in setting any intention and reinforcing the intention daily adds strength.

I put a little reminder on my pot, a heart with a symbolic message of prosperity. Every time I water my peas I will reaffirm my intention with joy, trust and patience, "I am loving the abundance in my life! I am attracting abundance!" I trust that someday soon I will watch the seeds sprout and grow into mature plants that bear more fruit with more seeds. [Of course I will keep you updated on the peas and the manifestation of the intention!]

As we reflect on the planet Earth today, let us also reflect on how each and every one of us is a seed that has all the necessary knowledge and wisdom to create a beautiful colorful and vibrant life for ourselves. Begin to ask yourself, what would I like to grow in my life? A more fulfilling career? A new loving relationship? How will I nurture my seeds of intention? How will I feed my soul? When I walk out the door today or tomorrow, into this world full of opportunity, what seeds will I plant? Let us all begin to cultivate love, compassion and intention with each and every seed and watch them grow!

Here are some creative ideas on how to cultivate an edible garden in your home.

Home Grown Pots
http://www.readymade.com/project/homegrown_pots1

Plastic Garden
http://www.readymade.com/project/plastic_garden

Salad Starter — Go Martha!
http://www.marthastewart.com/good-things/salad-starter?autonomy_kw=planters&rsc=header_11

Tin Can Planters
http://www.craftstylish.com/item/44766/recycle-your-tin-cans-into-mini-planters

Indoor Plantscapes
http://www.apartmenttherapy.com/la/gardening/inspiration-indoor-plantscapes-075539

How to Grow Seeds: 1. 2. 3.
http://www.helium.com/items/1370043-get-growing-naturally-start-your-seeds-indoors

Quinoa Salad Wrap

2009-04-18T08:58:00.000-07:00

The next time you whip up some quinoa throw a bit extra into the pot. This high-protein seed has a delicious nutty flavor and light texture and can be used in soups, breakfast cereals, frittatas or in this case a delicious creamy salad that can be wrapped up in nori (above), scooped into lettuce cups or piled high on your favorite whole grain bread.

Ingredients

1 cup quinoa (RINSED WELL and drained)
2 cups purified water

8-10 Tbs organic greek style yogurt
3 Tbs lemon juice
3 Tbs olive oil
3 Tbs parsley, chopped fine
1 Tbs green onion, chopped fine
1/4 cup sweet red or yellow bell pepper, small dice
cayenne pepper, to taste
salt and pepper, to taste

Preparation

Place 1 cup RINSED AND DRAINED quinoa and 2 cups water in a medium saucepan and bring to a boil. Reduce to simmer, cover and cook until all water is absorbed (10-15 minutes). Fluff with fork and allow to cool.

Mix the remaining ingredients in a small bowl. When the quinoa has reached room temperature add the yogurt dressing, mixing thoroughly until well combined. Wrap it up in nori or scoop it into lettuce cups. Garnish with red or yellow pepper and parsley and serve. Yum!

Other Delicious Additions:
~ Diced Apple and Curry Powder
~ Fresh Sweet Peas and Oregano
~ Toasted Pine Nuts and Dill

Gluten Free Peanut Butter Cookies

2009-03-12T00:51:00.000-07:00

Sweet, salty, nutty and buttery. These cookies are simply irresistible and will have even wheat-eaters stealing from the cookie jar. A twist on a traditional peanut butter cookie, this is definitely one of the best Gluten Free recipes we have ever created! No doubt you will agree...

In a medium sized bowl mix:
1 cup Coconut Flour
1 cup Brown Rice Flour
1 1/4 teaspoon baking powder
1/2 teaspoon baking soda
1/4 cup shredded coconut

In a large bowl beat:
1/4 cup coconut oil, softened
12 Tablespoons (3/4 cup) butter, softened
2/3 cup organic peanut butter (creamy or smooth)
1 cup sucanant or rapadura (replaces brown sugar used in traditional recipes)

In a small bowl mix:
1 Tablespoon freshly ground flax seeds
3 Tablespoons water
1 large egg
1 large egg yolk
2 1/2 teaspoon vanilla

Set aside:
1/2 teaspoon sea salt for sprinkling

Pour egg and flax seed mixture into the oil and butter mixture. Blend well. Sift dry ingredients into wet ingredients and mix until well combined. Mixture should be firm yet moist. Form batter into balls and place onto a cookie sheet covered with parchment paper. Press each ball down with the back of a fork to flatten. Sprinkle with sea salt and bake at 350º for 9-12 minutes or until golden. Best if served chilled.

Makes approximately 2 dozen small cookies.

Gluten Free Cooking Classes

2009-02-17T13:49:00.000-08:00

Down to Earth Food is now offering cooking classes in San Francisco!
Classes are held at Green Home Center (1812 Polk Street).

GLUTEN FREE COOKING CLASS
@ Green Home Center
Thursday, February 26, 2009
Friday, February 27, 2009
5:30-8:30 PM
____________________________

Join Natural Food Chef, Caroline Wallace, and Holistic Food Coach, Lauren Mendez, for an enlightening and inspiring hands-on culinary experience—one that will help you take one step closer to vibrant health. Recipes and nutritional information on the class topic are provided at the end of each class.

Our Gluten Free class will show you how to prepare simple, creative and delicious dishes and snacks using alternative grains and flours. Save money by learning how to make many of the specialty food items you find in health food stores.

$75 per person per class.

For more information or to register visit
www.downtoearthfood.com
or call or visit GREEN HOME CENTER
1812 Polk Street, San Francisco
415.567.3700

**Private or group cooking classes also available in your home.

**************************************

Public transportation is encouraged. Secure bicycle parking is available.
Easy metered street parking on Polk between 5:15 and 5:30 pm.

Chilled Tomato Soup with Herb Infused Olive Oil

2008-09-14T11:10:00.000-07:00

This month I had the honor of being a guest chef for Slow Food Nation's Eat-In dinner in San Francisco. The Saturday before the dinner I was given four sous chefs and approximately 20 lbs of a variety of tomatoes, a bundle of herbs and two bottles of olive oil. We had ten minutes to decide what we were going to do with all those tomatoes before we got busy in the kitchen. We decided that this delicate soup would be a wonderful way to showcase the sweet flavorful tomatoes at the peak of their season. After all the tomatoes were chopped, cooked and strained we had enough soup to feed over 100 people. The highlight of the dinner was personally delivering a cup of this soup to Ms. Alice Waters who has been my greatest source of inspiration in the world of food, farming and community service. Who is Alice Waters you dare ask? Visit http://www.chezpanisse.com/pgalice.html and be inspired!

From the Kitchen: Large Pot, food mill or strainer/seive with cheese cloth

Ingredients

2 pints Sun Gold Tomatoes
2 shallots, minced
1 clove garlic, minced
1/2 teaspoon sea salt

4 Tbs olive oil
2 Tbs fresh herbs, finely chopped
(try a single herb or a combination of herbs: dill, mint, basil, thyme, cilantro, parsley, etc)

sea salt to taste

Pluck the stems off the tomatoes and rinse them. Add them to a heavy saucepan with a tight-fitting lid with the shallots, garlic, 1/2 tsp. salt and 1 cup water. Cook over medium high heat, paying attention to the sounds of the pot. Soon you will hear the tomatoes popping. Take a peek after a couple of minutes to make sure there is sufficient moisture. You do not want the tomatoes to scorch. After the skins have popped and the tomatoes have released their juices, lower the heat and cook for about 20 minutes keeping the lid on the pot.

While the soup is cooking combine the olive oil and finely chopped herbs. Mix well.

Run the tomatoes through a food mill or chinois. You will have about 2 cups of puree. Chill well and then taste for salt.
Spoon the soup into chilled cups, divide the infused oil among them and serve.

Serves 4-6

Note: Other varieties of tomatoes can be used for this soup, but the skin of Sun Gold tomatoes easily separates and is preferred. If you decide to use larger tomatoes, chop them first for quicker cooking time. Be sure to avoid getting seeds and skins into the soup when straining.

Baked Salmon Cakes with Flax and Fresh Herbs

2008-07-20T19:28:00.001-07:00

If you haven't yet noticed I LOVE to use flax seeds in my recipes. Golden flax, brown flax, whole flax, ground flax—I always have a couple of pounds in my freezer because I have found it is such a versatile ingredient, not to mention that it is considered one of the world's great superfoods. Like salmon, It is extremely high in Omega-3s, a fatty acid that we don't get enough of in our diet. It is also a great source of fiber and adds a warm earthy and subtle nutty flavor to many dishes. In this recipe ground flax seeds are used instead of breadcrumbs as a filler. The mucilagenous property of these seeds also helps the cakes stick together. These delicious baked salmon cakes can be enjoyed as a main course with vegetables or a salad, or as small bite sized appetizers (as seen in the picture above) and served with Yogurt Dill Dip (recipe below).

From the Kitchen: Medium sized bowl, non-stick cookie sheet or cookie sheet lined with parchment paper.

Ingredients
1 Tbs lemon juice
1 1/2 tsp dijon mustard
1 egg, beaten
1 Tbs fresh parsley, chopped fine
1 Tbs fresh dill, chopped fine
1 Tbs green onion, chopped
1 lb salmon, cooked and chilled, broken into pieces
1/4 cup ground flax seeds plus an extra 3 Tbs reserved
salt and pepper to taste

Preheat oven to 350º. In a medium sized bowl combine lemon juice, dijon mustard, beaten egg, parsley, dill, and green onion and mix well. Add the salmon and 1/4 cup ground flax seeds and carefully toss the mixture until well combined, leaving some chunks of salmon for added texture. The mixture should resemble tuna salad. If it is too moist gradually add flax 1 teaspoon at a time until you have reached the desired consistency, if it is too dry add a bit of lemon juice or water. Add salt and pepper to taste. Mixture can be prepared the night before and kept in the refrigerator.

Using the mixture, form 6 two inch cakes or small bite-sized cakes, coating each side with the reserved ground flax seed. Place the coated salmon cakes on a non-stick cookie sheet or a cookie sheet lined with parchment paper. Bake at 350º for approximately 20 minutes, flipping the cakes after approximately 10 minutes. The salmon cakes are ready when they are firm and browned. Keep in mind that baking time will vary depending on the size of the patties.

Serve the salmon cakes with your favorite salad greens, cucumbers, and Citrus Vinaigrette (recipe below) or as an appetizer with Yogurt Dill Dip (recipe below).

Makes 6 two inch cakes or approximately 20 small bite-sized salmon cakes.

Vanilla Scented Apricots - A Sweetly Simple Dessert

2008-07-12T17:14:00.000-07:00

If you're a farmers market fanatic you may find yourself referring to the seasons in terms of when your favorite fruits and vegetables are at their peak. We enjoy citrus season, sweet pea season, pumpkin season and, perhaps the sweetest season of all, stone fruit season. It is but once a year that we get to enjoy fresh juicy peaches, plums, plouts, apricots and nectarines plucked right off the tree, so I suggest that you make the most of summer and throw yourself wholeheartedly into this delicious season. There is no love affair sweeter than indulging in the soft fuzzy skins and juicy flesh of freshly picked peaches and apricots. And if you haven't yet been seduced by a vanilla scented apricot garnished with lavender, then perhaps you haven't experienced the most elegant side of this precious little fruit. It's a simple summer pleasure you won't soon forget.

From the kitchen: Roasting pan (optional), parchment paper and/or aluminum foil

Ingredients
4 ripe apricots
1 vanilla bean, sliced in half lengthwise
4 tsp water
Fresh lavender springs or edible flowers for garnish

Preheat oven to 400º. Place two apricots on a piece of parchment paper or aluminum foil. Add 2 teaspoons of water and one half of a vanilla bean to the package and close it off by folding the top edges together and then gently folding each side to prevent any juice from leaking out. Prepare a second package with two apricots in the same way. If desired place the packages in a roasting pan or on a cookie sheet to catch any leaking juices. Roast at 400º for approximately 20 minutes or until apricots are soft. Remove the apricots from the oven, open up the packages and let cool for 5 minutes before transferring to a plate and garnishing with lavender or edible flowers. The apricots' natural juices will create a light syrup on the plate, perfect for holding little lavender flowers in place. Serve warm on its own or with your favorite organic vanilla bean ice cream.

And there is even more to love:

Apricots are beautifully orange colored fruits full of beta-carotene and fiber that are one of the first signs of summer. Fresh apricots offer up a plentiful supply of vitamin C and are in season in North America from May through August. Any fresh fruit you see during the winter months have been imported from either South America or New Zealand.

Nutrients in apricots can help protect the heart and eyes, as well as provide the disease-fighting effects of fiber. The high beta-carotene and lycopene activity of apricots makes them important heart health foods. Both beta-carotene and lycopene protect LDL cholesterol from oxidation, which may help prevent heart disease. For the most antioxidants, choose fully ripened fruit–research conducted at the University of Innsbruck in Austria suggests that as fruits fully ripen their antioxidant levels actually increase.

Apricots contain nutrients such as vitamin A that promote good vision. Vitamin A, a powerful antioxidant, quenches free radical damage to cells and tissues. Free radical damage can injure the eyes' lenses.

Apricots are also a good source of fiber, which has a wealth of benefits including preventing constipation and digestive conditions such as diverticulosis. But most Americans get less than 10 grams of fiber per day. A healthy, whole foods diet should include apricots as a delicious way to add to your fiber intake.

How to select the perfect apricot:
Apricot season in the U.S. runs from May through August. In the winter, apricots are imported from South America. Look for fruits with a rich orange color while avoiding those that are pale and yellow. Fruits should be slightly soft. If they are too firm they have not been tree-ripened, and tree-ripened fruits always taste best.

For more nutritional information on apricots please visit
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=3

Homemade Oatmeal - Breakfast in Less than 5

2008-04-24T11:10:00.000-07:00

Getting through the cold blustery winters in Michigan wasn’t easy, but my mom made getting out of bed in the morning worthwhile by mixing up a warm bowl of oatmeal. Little did my mother know that 25 years later I would still be enjoying this tasty hearty breakfast as a morning treat. These days, however, I have left the ‘variety pack’ behind and have moved on to create some tempting combinations that include Blueberry Flax and Mango Coconut. This healthy breakfast can be made to suit any taste and can be whipped up in less than 5 minutes—without the use of a pot!

From the kitchen: 1 10oz-15oz jar with lid, tea kettle (optional)

Ingredients
1/2 cup quick cooking Irish oatmeal ( I recommend McCann’s)
http://www.mccanns.ie/p_QuickCook.html
1 cup purified hot water
1 tsp natural sweetener like Grade B Maple Syrup, Agave Nectar or Honey (optional)
salt to taste
your favorite ingredients

Fill a teakettle or pot with purified water and and heat over the stove until hot but not boiling. If you have boiling water let it sit for a couple of minutes until it cools slightly.

In a glass jar add oats, water, sweetener (optional), salt and your other favorite ingredients. Place lid on jar and close tightly. Shake gently to mix the oats and water together. In about 5 minutes your oatmeal will be ready to eat. Since it’s already in a jar it’s also a great portable breakfast!

Please keep in mind that sweet fruits like bananas and apples can often replace the need for a sweetener. Also, the right amount of salt will naturally enhance the flavor of the oatmeal and it's ingredients, making extra sweetener unnecessary.

Favorite Combos:

Blueberry Almond, shown above in picture
Blueberries or other berry, fresh, frozen or dried
Almonds, chopped
Flax, whole seeds
Agave Nectar
Cinnamon

Mango Coconut
Mango pieces, fresh, frozen or dried
Dried Coconut flakes
Ginger, freshly grated or dried ground
Honey

Apple Raisin Walnut Spice
Apples, thinly sliced, shredded or chopped into small pieces
Raisins
Walnuts, chopped
Spices such as cinnamon, nutmeg, clove, cardamom and ginger

Banana Vanilla Maple
Sliced Bananas
Maple Syrup
Hazlenuts, chopped
Vanilla extract

Be creative and experiment with other ingredients!

Irish Oats are also a great alternative to wheat cereals. Those that are sensitive to wheat and gluten should know that purchasing IMPORTED IRISH oats is usually safe for those with an allergy or intolerance. See the link below for more information:
http://www.mccanns.ie/pages/faq.html

**************************

Why We Love Our Oatmeal:

· Lower Cholesteral Levels
· Reduce Risk of Cardiovascular Disease
· Enhance Immune Response to Infection
· Stabilize Blood Sugar
· Substantially Lowers Type II Diabetes Risk
· Antioxidant Benefits
· Protects Against Cancer
· Protective Against Childhood Asthma
· A Well-tolerated Wheat Alternative for Children and Adults with Celiac Disease

This grain contain beta-glucan, a type of fiber with antimicrobial and antioxidant capabilities more potent than echinacea, reports a Norwegian study. When animals eat this compound, they’re less likely to contract influenza, or even anthrax; in humans, it boosts immunity, speeds wound healing, and may help antibiotics work better.

Oats, via their high fiber content, are already known to help remove cholesterol from the digestive system that would otherwise end up in the bloodstream. Now, the latest research suggests they may have another cardio-protective mechanism.

Antioxidant compounds unique to oats, called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease, suggests a study conducted at Tufts University and published in The Journal of Nutrition.

In addition to its fiber benefits, oats are also a very good source of selenium. A necessary cofactor of the important antioxidant, glutathione peroxidase, selenium works with vitamin E in numerous vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in decreasing asthma symptoms and in the prevention of heart disease. In addition, selenium is involved in DNA repair and is associated with a reduced risk for cancer, especially colon cancer.

Studies also show that beta-glucan has beneficial effects in diabetes as well. Type 2 diabetes patients given foods high in this type of oat fiber or given oatmeal or oat bran rich foods experienced much lower rises in blood sugar compared to those who were given white rice or bread. Starting out your day with a blood sugar stabilizing food such as oats may make it easier to keep blood sugar levels under control the rest of the day, especially when the rest of your day is also supported with nourishing fiber-rich foods.

Your optimal dose: At least one in your three daily servings of whole grain

http://body.aol.com/health/fall-health/food-power
http://www.whfoods.com/

Earth Day, Every Day

2008-04-22T15:48:00.000-07:00

Every April 22nd, we celebrate Earth Day. Some may plant trees, some might carpool to work while others may decide to take one small step in incorporating more earth-friendly habits into their daily lives.

While it is important to have one special day to celebrate planet Earth, I believe we should do our best to celebrate Earth Day every day. There are many things we can do as individuals to contribute in helping our planet. We can reduce our time spent in our cars, turn off the lights when leaving the room, turn off the water when we’re not using it, buy eco-friendly cleaning products for our homes and, of course, RECYCLE what we can!

When it comes to the food we eat, it is also important to be conscious of how our eating (and disposal) habits affect our bodies and the environment. Here are a few tips for Earth Day.

Buy Organic:
A new report shows that organic fruits, vegetables and grains are 25 percent more nutritious than conventionally grown plant-based food.
http://www.lohas.com/articles/101166.html

Buy Local:
It is estimated that the average American meal travels about 1500 miles to get from farm to plate. Why is this cause for concern? There are many reasons:
http://www.cuesa.org/sustainable_ag/issues/foodtravel.php

Find a local farmer’s market in your area:
http://apps.ams.usda.gov/FarmersMarkets/

Compost your food scraps and garden waste:
Reduce the amount of waste that goes into your garbage can. Composting enriches soils, helps cleanup contaminated soil, helps prevent pollution and offers other economic benefits:

http://www.epa.gov/epaoswer/non-hw/composting/benefits.htm

http://www.marquisproject.com/composting101/whycomp.html

Practice Conscious Eating:
-Be aware of where your food comes from.
-Cook with a light happy heart, the energy you put into your food is the energy that is consumed.
-Take a moment before eating to give thanks for the food you have before you.
-Eat slowly savoring the flavors and enjoying every bite to the fullest.
-Conscious, relaxed eating promotes better digestion and better health.
-Notice any adverse reactions that you may have to certain foods. Become aware of your body and it’s relationship with the food you eat.

http://www.focalpointyoga.com/conscious_eating.htm

Food storage and buying tips:

· Bring your own bags when food shopping
· When possible buy food in bulk to reduce the amount of packaging
· Look for seasonal local produce and foods that haven’t traveled long distances
· Don’t buy more than what you need!
· Consider purchasing a water purifier for your faucet to reduce plastic bottle waste
· Consider replacing your nonstick pans with stainless steal, copper or cast iron materials
http://www.eartheasy.com/article_healthy_cookware.htm
· Think twice before you throw out your pickle jar! Opt for glass jars when storing food. Plastic containers are known to leach toxic chemicals into food creating possible health problems.

Let's all do our part to help celebrate Earth Day, EVERY DAY!

Crispy Flax Seed Crackers (aka Seed Cookies) with Yogurt Dill Dip

2008-03-27T16:04:00.000-07:00

A delicous healthy snack is hard to come by these days. In my quest for an easy gluten-free cracker I discovered some tasty flax crackers at my local corner store for a not so tasty price. The penny pincher that I am, I went to the kitchen to experiment. I was amazed at how easy these crackers are to make and even better, one batch of crackers cost me less than $1! These beautifully textured crackers are always a hit as a unique appetizer or snack for any dinner party.

Flax Seed Crackers

Ingredients

1 cup brown or golden flax seeds, or a combination of both
½ cup purified water
sea salt

From the kitchen: 1 Bowl, Non-stick Cookie Sheet, Spatula

Preheat oven to it’s lowest setting (around 200º or less).

In a bowl, combine flax seeds and water. Mix well and let sit approximately 20-30 minutes. The flax seeds will absorb the water and will begin to clump together to form a thick dough-like mixture. After 20-30 minutes mix again to ensure all the seeds are incorporated into the mixture.

With a rubber spatula, scrape the mixture onto a non-stick cookie sheet. Spread out the mixture with the spatula until you have a very thin even layer of seeds. Sprinkle with sea salt and bake in the oven for approximately 1 hour or until crisp. The flax seeds will pull away from the sides of the pan when they are completely dehydrated.

With a sharp knife or pizza cutter, cut crackers into square or triangle shapes. For more irregular shapes, simply break the crackers into bite-sized pieces. Serve plain or with your favorite dip!

Makes approximately 30-40 chips.

Try other fun flax cracker flavors by adding ingredients such as:
Cinnamon and Sugar
Honey and Ginger
Fresh Herbs
Black Pepper
Spicy Red Pepper
Garlic

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Yogurt Dill Dip

From the kitchen: 1 knife, 1 spoon for mixing, bowl for serving

Ingredients

2 cups greek style yogurt
2-3 medium sized shallots, minced
¼ cup fresh dill, washed, finely chopped (some reserved for garnish if desired)
sea salt to taste

In a bowl combine all ingredients and mix well. Put into a bowl or place a dollop on each flax cracker, garnish with a dill frond and serve!

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What is the difference between brown flax seed and golden or yellow flax seed? Is one better than the other?

One flax seed is not better for you than another. Brown flax seeds provide the same nutritional benefits as golden (or yellow) ones. Both brown and golden flax seeds have plenty of lignans and dietary fibre, and both contain more than 50 per cent alpha-linolenic acid. This is an omega-3 fat which offers you health and heart fitness.

While some people prefer yellow-colored seed in their cooking, brown flax seeds add the same nutrition to your diet as do golden ones. This means you can choose your flax seed freely. Brown flax seed may be more commonly found than golden, as more brown than golden flax seed is grown commercially.

For more nutritional information and purchasing and storage tips for flax seeds please see my Banana Almond Butter Pudding recipe below!

Angel Hair Pasta with “Molto Beta!” Red Sauce

2008-03-13T10:40:00.000-07:00

You don’t have to be Italian to LOVE this typical dish from Italy. This is a new twist on an Italian favorite. By blending sweet roasted carrots and red bell peppers into the red sauce, there is even more to love! Lotsa Beta Carotene!!! Molto Beta!!!

Ingredients

8 oz bag Angel Hair Pasta

or

6 medium zucchini, washed, made into Angel Hair Noodles with the Saladacco Spiral Slicer (as seen above in picture)

Sauce

3 large carrots, washed peeled and sliced into disks
1 red bell pepper, washed, seeded and rough chopped
1 tsp olive oil
salt to taste

1 Tbs olive oil
1 small onion, diced
2 cloves of garlic, diced
1 large can organic stewed tomatoes
salt and pepper to taste

Fresh basil leaves for garnish
Parmesan cheese for garnish

From the kitchen: 1 large pot, 1 sauté pan, 1 roasting dish, blender, strainer

Preheat oven to 350º. While oven is preheating, bring large pot of salted (optional) water to boil for the pasta.

In an oven-safe dish add chopped carrots, chopped red peppers, olive oil and salt. Toss well to coat. Cover with aluminum foil and roast in the oven for approximately 30 minutes or until soft.

In a large sauté pan, heat olive oil over medium heat. Add onion and garlic and sauté until soft, approximately 1-2 minutes. Add entire can of stewed tomatoes with juice. If you have purchased whole tomatoes in the can, try to rough chop them before putting them in the pan. Cook over medium heat, stirring occasionally, for approximately 20 minutes.

When the carrots and red peppers have finished roasting put them in a blender and cover them with about 3 ladles of tomato sauce. Blend until relatively smooth. Pour mixture back into sauté pan and keep warm on medium-low heat. (For a chunkier sauce only add half of the carrots and peppers to the blender, adding the other half to the sauce pan.)

Caution! When blending hot sauces and liquids, only fill the blender up 1/3 of the way and make sure you put your hand over the cover, protecting it with a folded towel.

Add pasta to the boiling water and cook as directed on the package. Drain.

Divide the pasta equally between four plates. Add a generous helping of red sauce to each plate, garnishing it with basil leaves and parmesan cheese. Fantastico!

Serves 4 as a main course.

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What can foods rich in beta-carotene do for you?

-Protect your cells from the damaging effects of free radicals
-Provide a source of vitamin A
-Enhance the functioning of your immune system
-Help your reproductive system function properly

What is beta-carotene?

Beta-carotene is probably the most well known of the carotenoids, a phytonutrients family that represents of the one most widespread groups of naturally occurring pigments. It is one of the most abundant carotenoids in the North American diet as well as one of approximately 50 carotenoids known as "provitamin A"compounds, able to be converted in the body into retinol, an active form of vitamin A.

While beta-carotene produces colors in the orange and yellow range, beta-carotene rich foods may be other colors besides from these two. That is because other phytonutrients pigments blend together with the beta-carotene to give the plant food its unique hue that, in addition to orange or yellow, could be other colors including pink, red or white.

Beta-carotene can be found in concentrated amounts in a variety of foods including sweet potatoes, carrots, kale, spinach, turnip greens, winter squash, bell peppers, collard greens, cilantro, fresh thyme, cantaloupe, romaine lettuce and broccoli.

Confetti Salad with Citrus Vinaigrette

2008-02-21T21:59:00.000-08:00

A combination of spicy arugula, peppery watermelon radish and sweet carrots and beets create a medley of flavors on the palate and an edible work of art on a plate. It looks like some fancy dish you might get in a high end restaurant, but this salad is so easy even a 6 year old can do it. In fact, five 6 year olds did in this week's cooking class, and not only did they love the spiral slicer--they ate every bite of this colorful confetti salad!

The Secret: How did we get those big beautiful radish curls? The Saladacco Spiral Slicer! You can find this tool at Sur la Table or online for around $30. It is completely safe for children to use (with adult supervision) since there are no exposed blades. In addition to large 'curls' the Spiral Slicer comes with a small attachment blade that also makes angel hair-like 'noodles' out of your favorite vegetables. http://www.cooking.com/images/products/shprodde/170127.jpg

Don't have a Spiral Slicer? See tips on creative culinary techniques that use basic kitchen tools below.

Ingredients

3 cups arugula, washed and dried
1 red beet, washed and root ‘hairs’ trimmed
1 gold beet, washed and root ‘hairs’ trimmed
1 watermelon radish (or other radish), washed
1 medium carrot, washed and peeled

Using the Spiral Slicer, ‘spiralize’ each vegetable following the directions on the box. Set aside each vegetable as you go. Red and gold beets are more tender and taste sweeter when using the smallest spiral setting that is used to make thin ‘noodle-like’ spirals. It also adds a nice contrast in the salad.

This dish looks best as an arranged salad with each ingredient placed strategically on the plate. As the chef, you have creative license to arrange the ingredients as you like! You can either toss each ingredient in the vinaigrette first or you can drizzle the dressing after arranging the salad on the plate.

I started off with a small handful of arugula on the plate as the salad base and carefully arranged the radish and carrot curls on top. I like to create salads that have a bit of height and the large curls are great for doing just that. After arranging the radish and carrots, you can use your fingers or a fork to arrange the red and gold beet noodles throughout the salad like confetti. Because of it’s color and flair, this salad is an impressive starter for a dinner party and because it is so easy to make it’s a great way to spoil yourself to a fancy salad mid-week!

You can also try ‘sprializing’ these vegetables and fruits to create other fun salad ingredients: Zucchini, purple carrots, apples (tossed with lemon juice to prevent oxidation), fennel bulb, cucumbers, and onions.

Don't have a spiralizer? You can use other kitchen gadgets to create different shapes. Try using the different sides of a cheese grater for grated vegetables. A vegetable peeler is a great tool for creating easy curls. A cheese slicer is also great for slicing up certain vegetables like zucchini and cucumber. Once you have thin slices, stack them up and make thin matchstick size cuts for beautiful julienned vegetables!

Citrus Vinaigrette

Ingredients

2 Tbs fresh lemon juice
2 Tbs fresh blood orange juice (or fresh orange or tangerine juice)
2 Tbs Champagne vinegar
1 shallot, minced
¾ cup extra-virgin olive oil
1/2 teaspoon lemon zest
1/2 teaspoon orange zest
sea salt and freshly ground black pepper to taste

Combine first 4 ingredients in a bowl; whisk in olive oil until dressing emulsifies. Stir in zests. Add salt and pepper to taste. Toss with salad or drizzle on salad plates and serve!

Serves 6

Banana Almond Butter Pudding :: 5 minute dessert

2008-02-19T16:23:00.000-08:00

Kids love this delicious pudding that gets it's creamy consistency by blending bananas and almond butter with freshly ground flax seeds. As one 8 year old described, "It's better than good!" In just 5 minutes you have a wonderfully healthy breakfast or a naturally sweet after dinner treat. Not to mention that one serving gives you your daily dose of Omega-3s!

Banana Almond Butter Pudding

Ingredients:
1 ripe banana
1 cup almond milk (unsweetened)
1-2 Tbs almond butter
2 Tbs freshly ground flax seeds (a coffee grinder is perfect for grinding flax seeds!)
1/2 tsp vanilla extract
pinch of salt
whole or slivered almonds for garnish

From the Kitchen: blender, coffee grinder and bowls, ramekins or espresso cups for serving

In a blender add all the ingredients. Blend well, 1-2 minutes on high. As the ground flax seeds begin to absorb the liquid the mixture will gradually thicken into a pudding. Add more banana, almond butter, almond milk or flax to achieve the flavor and consistency you desire. Garnish with fresh almonds and serve!

Time Saver Tip: You can double or triple the recipe and pour leftover pudding into ramekins, cover with plastic wrap and keep in the fridge for breakfast or snack the next day. You can also try warming the pudding in the oven at 250º for approximately 15-20 minutes for a warm, comforting sweet treat.

Makes 2 servings for a breakfast treat or 4 smaller servings for dessert

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FLAX SEED: Health Benefits

Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the risk of a heart attack.

Other Benefits of Flax seed
Aside from alpha linolenic acid, flax seed is rich in lignan. Lignan is a type phytoestrogen (antioxidant) and also provides fiber. Researches reveal that lignan in flax seed shows a lot of promise in fighting disease -- including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.

Recent studies also showed positive benefits of flax seed oil in IBD (Crohn's Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.

How to Select and Store flax seeds: Flaxseeds can be purchased either whole or already ground. The two different forms offer distinct benefits. Although ground flaxseeds may be more convenient, whole flaxseeds feature a longer shelf life.

Whole flaxseeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the flaxseeds are covered and that the store has a good product turnover so as to ensure their maximal freshness. Whether purchasing flaxseeds in bulk or in a packaged container, make sure that there is no evidence of moisture. Because flax seeds are sensitive to light and heat, the best place to store your whole flaxseeds is in an airtight container in the freezer to prevent the oils from oxidizing and the seeds from going rancid. In the freezer they will stay fresh for several months.

HealthCastle.com and whfoods.com

For more nutritional information on flax seeds visit:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81

Stuffed Valentine Pizzas

2008-02-13T12:14:00.000-08:00

This pizza has a secret. It looks like a pizza, it tastes like a pizza, but would you believe it is actually loaded with vegetables? Trying to get children (and some adults) to eat their veggies can be an impossible task, but what they don't see can't hurt 'em right?

What you'll need for these scrumptious stuffed pizzas:
1 bag whole wheat pita bread (6 pitas)
tomato/pizza sauce
shredded organic mozzarella cheese or crumbled goat cheese
1 jar roasted red peppers, sliced into strips (for heart topping)
pizza toppings of your choice

One or more of the following:
sautéed spinach
roasted butternut squash, mashed
roasted sweet potato, mashed
roasted red pepper, chopped fine
steamed and mashed carrots
thinly sliced zucchini, sautéed or steamed
broccoli or cauliflower florets, steamed or sautéed and chopped fine

Preheat oven to 350º.

Carefully cut a 3-4 inch slit in the side of each pita. With your hand, separate the pita to open the ‘pocket’. Stuff the pita with the vegetable or combination of vegetables of your choice, spreading them evenly inside the pita.

Place all the stuffed pitas on a cookie sheet. Top the pitas with a thin layer of vegetables and cover with pizza sauce, cheese and pizza toppings.

Take two strips of the roasted red peppers and form a heart on each pizza.

Bake them at 350º for approximately 15-20 minutes or until cheese has melted and the pita is lightly brown and crisp.

Serve with your favorite salad.
Watch them gobble down their pizza, vegetables and all!

Serves 6

White Bowl :: A delicious 30 minute meal

2008-01-29T15:08:00.000-08:00

Fluffy quinoa, delicate cauliflower and a sweet tangy miso sauce bring together bold, colorful flavors in a simple White Bowl.

Recipe: White Bowl

2008-01-29T15:07:00.000-08:00

makes 2 servings

Quinoa
1/2 cup quinoa, rinsed and drained
1 cup purified water
1 small head cauliflower, washed and any spots trimmed off,
broken into medium-sized florets
1 Tbs extra virgin olive oil or 1 Tbs of butter
salt to taste

1 handful pine nuts, toasted

White Miso Sauce
2 Tbs white miso
1 Tbs fresh squeezed lemon juice
1 splash rice vinegar
1 tsp maple syrup
1 Tbs plain yogurt (optional)
1 clove garlic, roughly chopped
1/2 inch piece of ginger, roughly chopped
1 dash of cayenne pepper
purified water to create desired consistency

From the Kitchen: 1 pot with lid, 1 steamer, 1 food processor or blender, 1 or 2 white bowls

In a sauce pan add quinoa and water. Cook quinoa over medium high heat until it reaches a boil, then reduce to a simmer. Place cauliflower florets into a steamer and place the steamer over the simmering pot of quinoa. Cover. Steam cauliflower 7-10 minutes until cooked but still firm (not mushy).

While the cauliflower steams, peel and chop the garlic and ginger for the White Miso Sauce.

When the cauliflower has steamed approximately 5-8 minutes (tender yet firm), separate the steamer from the pot of quinoa set aside. Put the cover back on the pot of quinoa and continue cooking for another 5-7 minutes or until quinoa is fully cooked. Properly cooked quinoa should have fluffy light texture.

While the quinoa is cooking, continue preparing the White Miso Sauce. In a food processor add the white miso, lemon juice, rice vinegar, maple syrup, yogurt, garlic, ginger and cayenne. Blend thoroughly. Add water to achieve desired consistency.

When the quinoa has finished cooking add olive oil or butter and salt to the pot. Mix well. Add the cauliflower and toasted pine nuts to the cooked quinoa and mix gently, being careful to keep the cauliflower florets intact. Pour half of the White Miso Sauce into the mixture and mix gently.

Spoon the quinoa and cauliflower into white bowls. Spoon some White Miso Sauce on top of each serving. Serve!

Other Saucy Ideas: Double or triple the White Miso Sauce and keep in it the fridge for up to a week. This silky sauce is delicious on steamed or sautéed vegetables, noodle dishes. It's also a great marinade for fish or toss it with your favorite salad greens!

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CAULIFLOWER: Health Benefits

The milky, sweet, almost nutty flavor of cauliflower is at its best from December through March when it is in season and most plentiful in your local markets.

Consumption of cruciferous vegetables, such as cauliflower, is known to reduce the risk of a number of cancers, especially lung, colon, breast, ovarian and bladder cancer. Research also has revealed that crucifers provide significant cardiovascular benefits as well by helping to reduce levels of LDL cholesterol. High levels of LDL have been linked to plaque formation in the blood vessels.

Did you know that A Weekly Serving of Cruciferous Vegetables Halves Advanced Prostate Cancer Risk? A study of 29,361 men, enrolled on the Prostate, Lung, Colorectal and Ovarian Cancer Screening Trial found that men who ate more than a serving of either broccoli or cauliflower each week almost halved their risk of developing advanced-stage prostate cancer (cancer that had spread beyond the prostate gland), compared with their peers who ate these vegetables less than once a month.

We now know that cruciferous vegetables contain both glucosinolates and thiocyanates (including sulforaphane and isothiocyanate). These compounds increase the liver's ability to neutralize potentially toxic substances. Eat cauliflower and detoxify!

For more nutritional information on cauliflower visit:
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=13