Italian Sandwich

I recently had an Italian sandwich that I just have to share with you. You can play with it, change ingredients in and out. Try something totally new and then experiment with the results by testing it out on your friends. They'll love it.

Start with good Italian bread or rolls. My suggestion here is to use a crusty roll with Kalamata olives in it. Then spread fresh, soft cheese, preferably chêvre or fresh mozzarella. Add a layer of baby spinach, then sun dried tomatoes or sun dried tomato paste, and finally a couple of thin slices of prociutto.

I think you could easily go meatless by adding a few slices of cucumber and possibly some alfalfa sprouts, onions or other veggies.

This sandwich is delicious with a simple salad of mixed greens. Top the greens with red onions, Kalamata olives, diced tomatoes, feta cheese and balsamic vinegar.

Oils for Colds

My husband's been sick with a cold for a week now. It's surprising because he's rarely ever sick. Even when one of us catches something, which is also rare, he doesn't get it. But this time he got blasted. Being completely run down is most likely the culprit in his case.

I thought I'd give you some cold remedies we're using.

Eucalytus Oil - Rub a few drops on the chest, like mom used to do with Vicks. This will help break up the congestion in the chest and open up the nasal passages.

Teas - An abundance of liquid is the best thing to wash the germs away, but with teas (using the term to apply to herbs as well) you have the added benefits of healing plants. Here are a few kinds of teas that can help:
      +Lemon & Honey. Squeeze 3+ tablespoons lemon into a mug. Add the same amount of honey, or to taste. Both are excellent for colds and this tea FEELS so good on the throat.
      +Ginger tea. Great for colds, sinus and stomach.
      +Rooibos. A bark rather than a tea, but full of antioxidants. Vary it up by adding lemon and honey.

Steaming Tincture - Use one drop of each of the following oils in a hot bath or in a cold water vaporizer.
      +Thyme
      +Tea Tree
      +Eucalyptus
      +Lemon

Of course there are many other cold remedies using essential oils. Aromatherapy is a fascinating study. "The Complete Book of Essential Oils & Aromatherapy" is one of the resources I have on hand at home.

Old-Fashioned Scones

It's a cool and rainy Saturday. Seems like a good day for baking. Following is a delicious, versatile recipe for scones. They're easy to mix up, then pop in the oven, or save for the next morning. They'll keep in the refrigerator overnight. Or bake them, but take them out of the oven 5-10 minutes early and freeze. Then remove, thaw and bake 5-10 minutes when you're ready to serve them.

Old-Fashioned Scones
The Laurel's Kitchen Bread Book pg. 325

2 C Whole Wheat (or Kamut) pastry flour
1 tsp Baking Soda
1 tsp Cream of Tartar*
1/2 tsp Salt
1 or 2 Tbsp Brown Sugar or Honey
2 Tbsp cold Butter
1 Cup plus 2 Tbsp Buttermilk at room temperature
1/2 C Currants (or other fruit, dry or fresh)

*If you don't have cream of tartar, use 1/2 tsp baking soda and 1 1/2 Tsp baking powder

Preheat oven to 375 degrees F. Dust a cookie sheet with flour.

Sift flour, soda, cream of tartar, salt and sugar (if you use honey instead, stir it thoroughly into the buttermilk). Grate the cold butter into the mixture and blend with a pastry cutter or with your fingertips until the mixture is like oatmeal flakes. Stir in the buttermilk and currants, and mix gently and quickly, until barely blended together. Immediately turn out onto the floured cookie sheet and pat into a circle about 3/4 inch think, 8 or 9 inches across. Cut the circle into wedges, 4 or 6 as you see fit, and place immediately in the hot oven..

Bake about 20 minutes. Serve at once.

Bacalao-Fish (or Chicken) Soup

It's damp and cold outside today and if I had the time or the ingredients on hand, the following is the recipe I'd fix tonight. It has rich Mediterranean flavors (it's actually a Puerto Rican recipe). It's full of nutrients and is so delicious even children will clamor for more. No kidding, mine have.

Bacalao
"Eating Well" October 2007 page 83

Tip: Opt for firmer hook-and-line-caught haddock or U.S. farm-raised tilapia. Pacific cod also works, but will be more flakey.




2 Tbsp extra-virgin Olive Oil
1 medium Onion, chopped
4 cloves Garlic, minced
1 lb flaky white fish, cut into 1 1/2 inch pieces
1 14-oz can diced tomatoes
1 Anaheim or Poblano chili pepper, chopped
1/4 cup packed, chopped fresh Cilantro
2 Tbsp sliced pimento-stuffed Olives
1 Tbsp Capers, rinsed
1 tsp dried Oregano
1/2 tsp Salt
1/2 cup Water, as needed
1 Avacado, chopped (optional)

Heat oil in a large high-sided skillet or Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook, stirring, for one minute. Add fish, tomatoes and their juices, chile pepper, cilantro, olives, capers, oregano and salt; stir to combine. Add up to 1/2 cup water if the mixture seems dry. Cover and simmer for 20 minutes. Remove from the heat. Serve warm or at room temperature, garnished with avocado.

Makes 4 servings, about 1 cup each.

A Chili Cast Party

We're hosting the cast party for Columbia Heights High School's Little Shop of Horrors tomorrow night. I must be crazy knowing how late they'll probably be here. But it should be fun. Now to plan the menu.

It's been cool this week so I'm going to fix a large pot of chili, my own recipe. I'll make two batches because at least one or two of the cast are vegetarian and the rest are meat-eaters. I normally make a three-bean chili without meat, but it's delicious either way. Of course we can't forget the peppers to add a little kick and a punch of nutrients.

Beans carry their own weight when it comes to nutrition. High in fiber, low in fat, chocked full of B vitamins and Iron, beans offer lasting energy and help reduce cholesterol.

Add some peppers to spice it up and you have a heavy-weight champion in the arena of health. Peppers contain two times more Vitamins E and C than citrus fruit. They offer Beta-Carotene, Potassium and Folic Acid. The Capsaicin which comes from their vibrant color and heat boosts metabolism. It also reduces cholestrol absorption and increases fat metabolism. Just think--a weight-loss program in themselves!

The students may not need to be concerned with their weight, but it's a great benefit for those of us over 40. So here's my simple, health-boosting recipe. Try it or create your own.

Three Bean Chili

1 lb dry Beans (combination of Pinto, Black and Red or Kidney beans)
1 12-oz can chopped or stewed Tomatoes
1 Tbsp Sea Salt, or to taste
1 Tbsp Chili Powder, or to taste
1+ tsp ground Cumin, or to taste
chopped Jalepeno, Serrano or Green peppers to taste
Can add crushed red pepper for more kick

Toppings:
chopped Green Chili's
chopped Jalapeno or Serrano peppers
chopped Onions
shredded Cheddar Cheese
Sour Cream
Tabasco Sauce
Saltine Crackers
Fritos brand chips

Place all ingredients from the top list in a crock pot with water to cover--about 3-4 inches above the beans. Let this cook all day. Add water if necessary. Stir and serve, allowing guests to choose their own toppings.

Tahini Fish

"Fish is the health food par excellence. When Dr. Weston Price traveled throughout the world, studying traditional peoples on native diets, he discovered that those who ate seafood had the best health. . . " Nourishing Traditions by Sally Fallon.

Fish is best taken from the deep sea since that will avoid contaminants that shoreline fish will have. Salmon, Tuna, Swordfish, Sole and Flounder from clean waters are some of the best. Avoid bottom feeders, which are the garbage disposals of the water.

The following recipe includes vibrant Mediterranean flavors. Rich Tahini, from sesame seeds, the sunny citrus kick of lemon juice, and the health benefits of fish and onion. I think you'll love this and it's not hard to make. I'm going to make it tonight!

Baked Fish with Tahini
Samak bil-Tahineh
"Lebanese Cuisine" by Anissa Helou


about 2 lbs White Fish fillets or steaks
Salt
3/4 cup plus 2 Tbsp Tahini (buy in local natural food store)
1 1/2 cups Water
juice of 2 1/2 Lemons, or to taste
Vegetable Oil for frying
3 large Onions, thinly sliced
1 Tbsp Pomegranate seeds for garnish (optional)

Rinse the fish pieces in cold water, pat dry with paper towels and rub lightly with salt. Set aside for half an hour to soak up the salt.

In the meantime pour the tahini into a mixing bowl and gradually stir in the water and lemon juice, alternately, until you have a pale creamy liquid. The tahini will first thicken to a puree-like consistency before it starts to dilute again. If you use less lemon juice, make up for the reduction in liquid by adding more water. The sauce should be quite runny, like a thin, creamy soup.

Preheat oven to 425 degrees F.

Take a large non-stick frying pan, pour in oil to a depth of 1/2 inch and place over medium heat. When the oil is hot, fry the fish pieces for 1 minute on each side to seal. Remove fish with a slotted spoon and put on a plate for later use.

Fry the sliced onion in the same oil as the fish until golden. Remove with a slotted spoon and drop the onion into the tahini sauce. Add salt to taste, mix well together and pour into a deep baking dish. Arrange the fish in the tahini and onion sauce, turning it to coat evenly, and bake in the preheated oven for 30 minutes or until the sauce has thickened and is bubbling all over. Serve tepid or at room temperature, garnished with a few pomegranate seeds.

    My note: You're going to want to eat this hot, and it would be good, but it really is great at room temperature or cold. This is great for leftovers or lunch the next day.

Rejuvenate

Spring is a time for cleansing and rejuvenating. It's a time to come out of the dark, sleepyness of winter and get moving again. Like the plants we come back to life. We naturally crave fresh baby vegetables and sour juices that get the blood flowing and cleanse our bodies at the same time.

How about having a salad as the main dish tonight? Try a large bowl of fresh baby greens like baby spinach, arugula, or an assortment already mixed called Mesclun. Top it with some Alfalfa Sprouts, freshly squeezed Lemon Juice and Olive Oil.

Served with a small portion of Pasta and you have a perfect and quick Spring meal.

For the pasta I suggest Angel Hair as it cooks quickly. Top the pasta with Olive Oil, grated Parmesan and fresh or pickled vegetables such as sliced red peppers, sugar snap peas, canned artichoke hearts, capers, sun-dried tomatoes. You could add some tuna or sardines for protein and Omegas.

What do you feel like eating this Spring? Is it light and fresh? Share a recipe with us in the comments and feel free to add your website or blog address.

Breakfast Anyone?

Oh come on now. Don't sleep late. Haven't you heard that breakfast is the most important meal? It fuels the efforts of the first part of your day.

We often get the majority of our work done in those early hours of the day before lunch. How much more so, if we've fed our bodies and brains a nourishing, energy-boosting meal to break the night's fast?

One of my favorite breakfasts is a bowl of Creme Fraiche with fresh fruit. It's a French version of sour cream and you can make it at home. It's fermentation prepares the stomach for a new day of eating and adds that good bacteria that helps digestion and fights the bad bacteria.

The finished product is slightly tart, smooth and rich. Add a touch of honey and berries and you have a delicious morning treat.


 Creme Fraiche
Nourishing Traditions, by Sally Fallon

1 pint good quality cream
1 tablespoon commercial or whole-milk buttermilk or Creme Fraiche from a previous batch
Optional, available fruit: chopped apples, sliced bananas, sliced strawberries, raspberries, blueberries, mangoes, or any other fruit that appeals to you.
Dab of honey

Start with good cream, raw is best. Do not use ultra pasteurized. Place cream in a clean glass container. Add buttermilk, stir well, cover tightly and place in a warm spot for 20 to 24 hours. Chill well.

The next morning stir slowly and serve with a tablespoon of honey and the cut fruit.

**Please forgive the lack of accents in the French words "Creme Fraiche." I couldn't save or publish the blog with them in it.

Easter Leftovers

Easter dinner was a hit. Our friends brought ham, coleslaw, rolls, Texas sheet cake-which is a thin chocolate cake made with sour cream,- plus banana cream pie and chocolate peanut butter pie. All this on top of my dinner menu I shared with you last week (see previous post). Needless to say we had plenty of food.

If you saw the recipes from last week, I now HIGHLY recommend trying the Sun-Dried Tomato and Goat Cheese Scone recipe! They were delicious. My husband and my two teenage boys all commented on them.

They say confession's good for the soul, so here I confess to you all that I've let my eating get a little out of control. Easter is a holiday, an honorable excuse, but even before Easter I'd been eating too much flour and sugar (to which my body never responds kindly) and too little of the fresh veggies I need.

So this week, I'm determined to take back control. I'd also like to be a wise steward and use up the Easter leftovers. With these goals in mind I made a simple omelet using some of our leftovers.

Easter Omelet

Make individual omelets in a smaller, cast-iron, frying pan. I used three eggs for each of my sons who eat more and never gain weight. My husband and I hadn't fully regained our appetite so we split a three egg omelet. After pouring the eggs into the pan, I added chopped asparagus from my casserole (see the recipe from last week). This included a crunchy breaded topping and chunks of Parmesan. I also added some chopped, sauteed onions and chunks of ham.

Served with a salad (leftover if you have it) this is a quick, cost-effective and satisfying meal.

Celebrate Resurrection

Resurrection Day is probably the most important day to celebrate in the entire calendar year. The day our Lord rose in victory after having sacrificed Himself for our sin. Most will gather with family and friends over a special meal as a way to give thanks to God.

We don't have family close by, but we have friends that are like family that we get together with each year. We also invite other friends to join us who may not have family near either. Everyone will bring a dish to share. It'll be a feast worthy of a celebration.

Even a celebration can be nutritious and since we're eager for Spring, we don't want to be weighed down with heavy ingredients. We might want to go outside and enjoy the sunshine later.  

For my part, I'll be making beef, but I haven't decided what kind yet. Any suggestions? We've done brisket, prime rib one year, and roast.  But the rest of the meal I have planned: Roasted Asparagus, Sun-dried Tomato & Goat Cheese Scones, Spinach or Arugula Salad with Berries and Orange Spice Granita layered with Yogurt for dessert (as long as we don't have more than a dozen guests, which is the number of my glasses).

Notice we've included plenty of dark green vegetables for their rich nutrient content, berries for the antioxidants as well as the vitamins, yogurt for digestion and citrus for vitamin C and the fresh taste of summer. 

Our friends will bring Ham and probably another dessert. As for the others, I have no idea, but I'm sure everything will be delicious.

No, you're not all invited, but you can make some of these recipes at home. And if you do, please let me know how you like them in the comments here.

Roasted Asparagus with Parmesan from The Minimalist Entertains by Mark Bittman
2 thick slices good Bread, about 2 oz
1 chunk Parmesan Cheese, about 2 oz
3 lbs thin Asparagus, more or less
6 Tbsp unsalted Butter, extra virgin Olive Oil, or a combination
Salt and freshly ground Black Pepper

1. Preheat the oven to 500 decrees F; while it's preheating, put the bread in there, and check it frequently until it is lightly toasted and dry. Coarsely grind or grate the bread and Paresan together (a small food processor is perfect for this)--if possible, keep the crumbs from becoming as msall as commercial bread crumbs.

2. Rinse the asparagus and break off their woody bottoms. Lay them in a baking dish or roasting pan that will accommodate them in two or three layers. Toss with bits of the butter, sprinkle lightly with salt and pepper, and place in the oven.

3. Roast for 5 minutes, then shake the pan to redistribute the butter. Roast another 5 minutes, then test the asparagus for doneness by piercing a spear with the point of a sharp knife; it is done when the knife enters the asparagus but still meets a little resistance. You can prepare the recipe in advance up to this point as long as a couple of hours before serving; allow the asparagus to sit at room temperature during that time.

4. Turn on the broiler and place the rack as close as possible to the heating element. Sprinkle the bread crumb mixture over the asparagus. Carefully brown the topping--it will only take a minute or two--and serve the asparagus hot or at room temperature.


Sun-Dried Tomato and Goat Cheese Scones from Real Food magazine, Spring 2009
18 whole Sun-Dried Tomatoes, soaked in hot water (half a cup, chopped)
1 large Egg for egg wash
1 cup unbleached Flour
1 cup cake Flour
2 tsp Baking Powder
1/4 tsp Baking Soda
1/4 tsp Salt
2 tsp cracked Black Pepper
6 oz Cèvre Cheese, crumbled

Rehydrate tomatoes in boiling water until tender. Drain and squeeze out excess water, then chop and reserve. Spray a baking sheet and preheat oven to 400F. Whisk one egg with one tablespoon water for egg wash.

In a large bowl, mix flours, baking powder, baking soda, salt, and cracked pepper. Crumble chèvre and add to the flour mixture with the scallions, toss to mix. Whisk together egg and 1/2 cup buttermilk and olive oil, stir into dry mixture. If it seems stiff, add more buttermilk. Stir in tomatoes. Divide in half and scrape out onto a floured counter. Shape each half into a round and cut into wedges. Brush tops with egg wash. Bake for 10-15 minutes, until golden.


Spinach or Arugula Salad with Berries
Toss together:

Baby Spinach or Arugula
crumbled Feta or Gorgonzola Cheese
toasted Walnuts
fresh Berries (Raspberries, Blackberries, or sliced Strawberries)

Dressing: Raspberry Vinegar or simply Olive Oil with Lemon juice or the vinegar

Orange-and-Spice Granita Parfaits Real Food magazine Spring 2010
1 cup Water
3/4 cup granulated Sugar
2 Cardamom Pods
1 1/4 inch slice fresh Ginger
1 Cinnamon Stick
2 cups fresh-squeezed Orange Juice
1/4 cup fresh Lime Juice
2 cups low-fat or whole-milk vanilla or plain yogurt
Ground Cinnamon, optional garnish

1. Several hours or one day before making the granita: In a small saucepan, combine the water, sugar, cardamom pods, ginger, and cinnamon stick and heat to a boil over medium heat, stirring, until the sugar is dissolved, about 5 minutes. Let the syrup cool in the refrigerator several hours or overnight. Remove the whole spices with a perforatted spoon before serving.

2. Combine the cooled syrup and orage and lime juices in a shallow metal pan. Place in the freezer, stirring the solid edges into the center as the mixture freezes. For a grainy texture, continue to stir the granita. For a smoother texture, let the mixture freeze solid, break into chunks, and puree until smooth in a food processor, or process the mixture in an ice-cream maker. Transfer to a plastic container and freeze until ready to serve.

3. To serve. Place a generous spoonful of the yogurt in the bottom of four tall parfait glasses. Add a large scoop or two of the granita and top with a dollop of yogurt. Sprinkle with ground cinnamon, if using, and serve at once.

Chinese Hot Pot (Soup)

Recently we had a few people over for dinner. The problem was that several of them were fasting various things in observation of Lent. I came upon a great Chinese Soup that is vegetarian and has no offensive ingredients for our Lent observers.

Chinese Hot Pot is a healthy soup. It's full of vitamins, minerals, antioxidants and is a good soup for cleansing. But whether you're cleansing, fasting or just hungry for a great soup, this recipe is delicious. I received several compliments on it. And, when you add some sticky rice, it's hearty enough to serve as a meal by itself.

Chinese Hot Pot
Fresh From the Vegetarian Slow Cooker 
by Robin Robertson


"Hot in temperature and flavor, this vegetarian verson of the classic Chinese soup is fragrant and delicious. I like to add some cooked rice at serving for a substantial one-dish meal."

1 small, yellow onion, chopped
1 large carrot, halved lengthwise and thinly sliced on a diagonal
1 celery stalk, thinly sliced on a diagonal
6-oz can sliced water chestnuts, drained
2 garlic cloves, finely minced
1 tsp. peeled and grated fresh ginger
1/4 tsp. red pepper flakes
5 1/2 cups vegetable stock
1 Tbsp. tamari or other soy sauce
8 oz. extra-firm tofu, drained and diced
4 oz. fresh shiitake mushrooms, stemmed and caps thinly sliced
1 oz. snow peas, strings trimmed and cut into 1-inch pieces
3 scallions, chopped
1/2 tsp. toasted sesame oil or Chinese hot oil

*In a 4-quart slow cooker, combine the onion, carrot, celery, water chestnuts, garlic, ginger, and red pepper flakes. Add the stock and tamari. Cover and cook on low for 8 hours.
*About 20 minutes before serving, add the tofu, mushrooms, snow peas, and scallions. Drizzle on the sesame oil. Cover and cook until the mushrooms and snow peas are tender. Serve immediately.

Makes 4 servings

Irish Recipes for the Saint

Saint Patrick's Day. Since I have Irish blood on both sides of my family (added all together I could be 1/3 Irish) I thought I'd honor the saint who made Jesus known to Ireland by offering two recipes in one post. What a deal!

Here's a great scone recipe, only slightly adapted from The Joy of Baking. Enjoy them alongside a cup of English tea with milk and honey. 

Irish Soda Scones:

3 cups (390 grams) all-purpose flour (or a mixture of whole wheat flour and white flour)

1 tablespoon (15 grams) granulated white sugar

1 teaspoon baking soda

1 teaspoon salt

1 1/2 cups (360 ml) buttermilk

Optional: ½ C currants, dry cranberries or other dried fruit; or ½ C shredded, cheddar cheese

Preheat oven to 425 degrees F (220 degrees C) and place rack in center of oven. Line a baking sheet with parchment paper. 

In a large bowl, whisk together the flour, sugar, baking soda, and salt. Make a well in the center of the flour mixture and add most of the buttermilk. Using one hand, or a wooden spoon, mix (adding more buttermilk if necessary) until you have a soft, moist dough.

Transfer the dough to a lightly floured surface and gently knead the dough into a 7 - 8 inch (18 - 23 cm) round. Cut this circle into 6 triangular sections. Place the scones on your prepared baking sheet and brush the tops with a little extra buttermilk and then dust with a little flour. This gives the baked scones a wonderful floury brown crust.

Bake for about 20 minutes or until nicely browned and a toothpick inserted into the center of a scone comes out clean. Test by tapping the bottom of a scone - it should sound hollow. Remove from oven and place on a wire rack. These scones are best served warm from the oven with a little butter and jam.

Makes 6 large scones.

Read more from The Joy of Baking here.

Today I received the following recipe from the VegNews e-newsletter. It looks great and I can't wait to try it. Could be a creative way to introduce the children, and husband ;-) , to greens! The website has other great Irish treats if you're looking for more. www.vegnews.com

Irish Colcannon (It's like a potato mountain!)

Happy St. Patrick's Day, everyone! Whether you're watching a parade, or simply enjoying a parade of delicious Irish treats, we hope you revel in the holiday. This traditional colcannon by Robin Robertson mixes the best of Irish culinary tradition: mashed potatoes and kale. 



Serves 6

2 pounds Yukon Gold potatoes, peeled and diced

1 tablespoon olive oil

1 yellow onion, chopped

1 leek (white part only), rinsed and chopped

2 garlic cloves, minced

3 cups kale, finely shredded

3 cups green cabbage, finely shredded

Salt and pepper to taste

1/2 cup non-hydrogenated margarine

3/4 cup hot soymilk

1. Place the potatoes in a saucepan with enough cold water to cover. Bring to a boil over high heat. Reduce heat to medium-low, salt the water, cover, and simmer until tender, 15 to 20 minutes.



2. While the potatoes are cooking, heat the oil in a large saucepan over medium heat. Add the onion, leek, and garlic, cover and cook until softened, about 5 minutes. Add the kale and cabbage, season with salt and pepper, cover, and cook until tender, about 10 minutes.



3. When potatoes are cooked, drain and return to the pot. Add the margarine and soymilk, and mash with a potato masher. Stir in the kale and cabbage mixture, season again if necessary, and serve hot. 


Hummus Dip

The Mediterranean diet has long been famous for it's high nutritional value. This is the food we eat most often in our home, not only for the nutritional content, but also for the great flavors. Mediterranean food pleases the palate every time. Think: Greek, Italian, Arabic, Moroccan.

The key to great taste and the highest nutritional value is fresh, high-quality ingredients. Always try to buy fresh, organic and/or local produce.

For hummus, I use dry Chick Peas (also known as Garbanzo Beans), which keeps costs down--besides, I couldn't find fresh chick peas in Minnesota if I tried. Chick Peas are good for the heart and blood and as part of a healthy diet, they can help keep blood sugar in check. Hummus could be a good food for Lent. It's been around since long before Jesus walked the earth, it's possible He ate it, or something similar, Himself.

The other ingredients in Hummus are great for overall health too. Things like Olive Oil, Garlic, Lemon Juice and Cumin are all well-documented nutritional giants.
(For more info. on the health benefits of hummus click here).


Enjoy this dip with fresh, raw veggies or pita wedges.

Hummus


2-3 Garlic cloves, chopped or mashed
1/2 tsp Salt
1/2 tsp Cumin, ground
2 C cooked Chick Peas
1/2 C Tahini (sesame seed paste-found in health food stores, Middle-Eastern stores, or grocery stores in the health or ethnic section of the store)
1/4 C Lemon Juice, or to taste
Reserved liquid from beans as needed
1 Tbsp Olive Oil
1/2 tsp Paprika


Place all ingredients, except for the paprika and bean liquid, in a food processor. Process until smooth. Add some of the reserved liquid from the beans if the hummus is too stiff. Taste. Add a little more salt, cumin or lemon juice if you like. Spoon the hummus onto a plate or shallow bowl, drizzle olive oil over the top and sprinkle with paprika.


Hummus freezes well too.

For information about the Mediterranean diet and a similar recipe from the net, click here. (You can also see where I borrowed the beautiful picture from).


We like hummus with warmed pita or on Gyro sandwiches. It's even good on salads. It's also great as a veggie dip. You can add Sun-dried Tomatoes for a different flavor or experiment with your own hummus creations. And please let me know what you come up with!

On the Lighter Side

I guess Meat Pie wasn't the best entry for the beginning of the Lenten season. Please forgive me, for those of you observing a meatless Lent.

How about something on the lighter side this time? Ever tried Frisee, also known as Curly Endive?

It looks like a head of lettuce whose roots got shoved into a light socket. The result: Frisee, French for 'frizzy'.

It's fresh and crunchy. Frisee is packed with nutrients and very low in calories. It's an excellent source of folic acid, vitamin A and vitamin C. Frisee lettuce is also a good source of vitamin K, and manganese. Vitamin K is a wonderful, healing, vital nutrient, but it's not easy to get the necessary amount, so if you're looking for Vit.K add Frisee to all your salads.

Walnut oil is healthy and great for salads. It's high in Omega 3 fatty acids, but it loses health benefits if heated and tends to go bad quickly, so keep it refrigerated. 

This recipe is from "A Year in a Vegetarian Kitchen" by Jack Bishop.

Frisee Salad with Gorgonzola and Walnut Vinaigrette

2 Med heads frisee, tough outer leaves discarded, torn into bite-sized pieces (about 8 packed cups)
1 1/2 Tbsp fresh Lemon Juice
Salt & freshly ground Pepper (grinding yourself makes a huge difference in taste)
1 1/2 Tbsp Walnut Oil
1 1/2 Tbsp extra virgin Olive Oil
2 oz Gorgonzola dolce chesse (dolcelatte), crumbled (about 1/2 cup)
1/2 Cup Walnuts, toasted

Place the frisee in a large bowl.

Whisk the lemon juice and salt and pepper to taste together in a small bowl. Whisk the oils until the dressing is smooth.

Drizzle the dressing over the frisee. Sprinkle the cheese and nuts over the salad. Toss lightly and serve.

This would be great served with warmed pita triangles!

Mediterranean Meat Pie

What better area of the world for healthy, delicious food than the Mediterranean?

Famous for natural, healthy food, this region entices the palates of almost everyone, even the junk foodies. Think: Italian, Greek, French, North African. Always mentioned in studies about diet and longevity, these Mediterranean countries create some of the most mouth-watering food on the planet.

The following recipe is a favorite of my teenage boys. It's also great to take to a potluck because it goes a long way and has a distinct flavor.

**Note: You'll want to start the day before because the dough needs to sit overnight.
** Note: For blog entries on Fermented foods such as Yogurt, please see the archives at www.thechristiannaturalist.blogspot.com
**Note: Also see my last blog entry here at Foodie For Health about Longevity.

Spicy Meat Pie
inspired by "Spicy Lamb Pastries" Nourishing Traditions 

1 recipe basic yogurt dough (see below)
2 pounds ground Beef or Lamb
2 med. Onions, peeled and chopped
2 Tbsp Olive Oil
2 C cooked Brown Rice
1/2 C Pine Nuts, lightly toasted
1/2 tsp Cinnamon
1/4 tsp Cayenne Pepper
3/4 tsp Salt
1/4 tsp Pepper
1 bunch Cilantro, chopped well
2 Lemon rinds, ground or finely chopped
1/2 C melted butter

Cook meat in skillet until crumbly. Mix onions, toasted pine nuts, rice, seasonings, cilantro and lemon rind with the cooked meat.

Butter a large, rectangular baking dish. Press 1/2-2/3 of the yogurt dough into the bottom and sides of the dish. Pour in the meat mixture. Roll out the rest of the dough and place it on top of the pie. Poke holes with a fork into the top. Brush the top with butter.

Bake at 350 degrees for 40 minutes to an hour.

Serve with Yogurt Sauce (see below)

Yogurt Dough
Nourishing Traditions page 485
1 C plain whole Yogurt
1 C Butter, softened
3 1/2 C freshly ground Spelt or Wheat Flour
2 tsp Sea Salt
unbleached White Flour

This excellent all-purpose dough recipe makes enough for two 10-inch, French-style tart shells. It cooks more slowly than dough made with white flour.

Cream yogurt with butter. Blend in flour and salt. Cover and leave in a warm place for 12 to 24 hours.

Roll on a pastry cloth using unbleached white flour to prevent sticking. For a prebaked tart shell, prick well with a fork and place in a cold oven. (You will not need to prebake for the Meat Pie). Turn heat on to 350 degrees and bake for 20-30 minutes.

Yogurt Sauce
Nourishing Traditions, page 143


 1 1/2 C plain, whole yogurt
1/4 C Lemon Juice
1/4 C Water
3 cloves Garlic, peeled and mashed
Sea Salt

Blend all ingredients together adding salt to taste. 

Longevity

Live longer and healthier.

Great goals as we grow older. Recently I read an article in Delicious Living about longevity. It seems Okinawa, Sardina (an island in the Mediterranean) and Nova Scotia have a higher percentage of people who live to 100. Not only do they live longer, but they tend to enjoy better overall health. For some, longevity can be traced to genetics, but for most lifestyle choices are the key.

One of these lifestyle choices is eating less. "Decades of longevity research suggest that eating less can add years to your life." ~'Longevity Secrets', Delicious Living (February 2010). The article points out, "The longevity superstar Okinawans practice hara hachi bu, or 'eat until you are eight parts full' and consume about 11 percent fewer calories than the amounts typically recommended by body weight. They boast 60 to 70 percent lower death rates from stroke, cancer, and heart disease than their mainland Japanese counterparts." There are a number of theories as to why the lower calorie diet increases health, but whatever the reason there is a connection.

In the most recent issue of Food and Wine, editor Dana Cowin introduces a shift in the popular magazine's recipe line-up.  "Maybe it's because I grew up skinny, or maybe it's because I believe portion control solves all nutritional ills. Whatever the reason, I've long subscribed to a holistic approach to well-being for Food and Wine that embraces everything, even triple-pork pastas. I will always believe in balance, as it allows the magazine to skip over fad diets and questionable science," Cowin writes. 

The interesting portion of Cowin's comments, as it pertains to me today, is that "portion control solves all nutritional ills." These countries with a larger population of Centenarians (people over 100) eat different kinds of foods, usually healthy but not one hundred percent of the time. France, long known as a place with a decent population of Centenarians, continues to promote rich food with cream, butter and other fat. But they're also known to eat small portions over long periods of time during conversation and socialization. Balance. Like Cowin said, that's what makes the difference.

The Delicious Living article also pointed out the need to be active and interactive with people. So the French aren't far off.

Seafood is one food common to all the countries mentioned above. Fish is high in Omega-3's, which means it's good for the heart and fights dementia as well. Following is a simple recipe for a delicious fish maindish.

White Fish, Italian Style

Choose a nice white fish like Tilapia
Prochuitto
Capers
Olive Oil

Wrap the fish in Prochuitto and spray with a little olive oil.
Broil until fish is done. It's quick, like 3-5 minutes, so watch it closely.
Top with Capers.

Enjoy with a salad of mixed greens with olive oil and lemon juice and a side of brown rice or pasta.

The Devil's Food on Valentine's Day?

 Why should I eat something the devil would eat?

I'm not sure how this cake got it's name because I doubt hell has chocolate or delicious cakes on its cafeteria menu. But it may tempt you to eat more. 

My husband and I hate going out to dinner on Valentine's Day. Oh, don't get me wrong. We LOVE to go out to eat. We're connoisseurs of good local restaurants. (If you live in Minneapolis and are looking for delicious food, just ask us! Especially if you enjoy ethnic.)

But Valentine's Day is always crowded at the restaurants. They usually minimize the menus-serving just a few of their popular dishes, and the prices are often higher. I like to cook a special meal on the actual day and then pick another day to go out and celebrate.

I haven't decided on the main course yet, but I just discovered a recipe for Devil's Food Cake that I'd like to try. It came in my e-newsletter from Vegetarian Times (click here and then on "newsletters" to subscribe) I'm not completely vegetarian but I get wonderful recipes from them right to my inbox absolutely free. Dan and I shared a piece of Red Velvet Cake at California Pizza Kitchen and we both loved it, so we've been looking for a more natural recipe ever since.

From what I can tell through a quick search, Devil's Food Cake and Red Velvet Cake are pretty much the same thing except that Red Velvet is usually made with a lot of red food color. Since I don't want the food color in my cake and I'd like a more healthy version overall, I was delighted to find this recipe in my VegTimes newsletter. They've even found a way to get the red color naturally.

Try the Devil's Food for Valentine's Day and let me know what you think. And, if the cake results in a proposal you MUST let us know! Promise??

Devil’s Food Cake (from Vegetarian Times Newsletter)

Commercial Red Devil cakes are tinted with artificial food coloring, a health hazard unto itself. But it’s just as easy to create a naturally tinted dessert by reverting back to the recipe’s roots and adding grated beets and non-alkaline cocoa powder. Ice the cake with white frosting to further accentuate the burgundy hue. Decorate with shredded coconut, chopped nuts, or chocolate shavings.

By Beverly Lynn Bennett

Makes 2 8-inch round cakes
What You Need For The Cake:

• 2 cups whole-wheat pastry flour
• 1/2 cup cocoa powder (not Dutch or alkali processed), plus additional for pans 
• 1 tablespoon baking soda
• 1/2 teaspoon sea salt
• 3/4 cup dark brown sugar
• 1 cup filtered water
• 1/4 cup olive oil, plus additional for pans
• 2 tablespoons red wine vinegar or apple cider vinegar
• 1 teaspoon vanilla
• 1-1/2 cups fresh beets, peeled and finely grated
• Fluffy Frosting (see recipe below)

What You Do For The Cake:

1. Preheat oven to 350 degrees. Lightly oil two 8-inch round cake pans with olive oil. Dust pans with cocoa powder, tap out any excess, and set aside.
2. In a large bowl, sift together pastry flour, cocoa powder, baking soda, and salt. Whisk sugar into dry ingredients. In a small bowl, whisk together water, olive oil, vinegar, and vanilla. Add wet ingredients to dry ingredients and whisk well to combine. Stir in grated beets.
3. Divide batter evenly between prepared pans. Bake for 20 to 25 minutes or until an inserted toothpick comes out clean. Remove from oven and allow to cool for 10 minutes. Invert cakes onto a rack (removing pans) and allow to cool completely before frosting.

What You Need For The Fluffy Frosting:

• 3 cups powdered sugar
• 1/3 cup non-hydrogenated margarine (I'd use butter-I'm not a total vegetarian)
• 1/4 cup soymilk or rice milk (or milk)
• 1 teaspoon vanilla

What You Do For The Fluffy Frosting:

1. Using an electric or hand-held mixer, beat together frosting ingredients for 2 to 3 minutes, or until light and fluffy. Use immediately or cover and chill in the refrigerator for 1 hour.
2. Stir briefly before spreading 1/3 of the frosting on top of one of the cakes. Top with second cake, then frost top and sides with remaining frosting.