Poppies and Papayas

Impromptu Tostadas with a Vegan Chipotle Aioli

noreply@blogger.com (Selva Wohlgemuth) — Tue, 14 May 2013 05:14:00 +0000

After a wonderful and exciting weekend filled with friends and family, a half marathon, and a delicious brunch with a celebratory toast, I welcome the busy week ahead of me. Midterms are in full force, and projects are slowly swooping in. All the while the bright colors of poppies in the garden and the warm breeze of late spring entice me to play....."strong and steady, strong and steady." This is my mantra for life. Not only when I am racing up another steep hill, but also when I need to start charging through my growing to-do list. "Don't lose focus." It helps me accomplish one hour at a time and one day at a time until I get to break!

Break time means either running or cooking during the week. After a long race yesterday, I decided to give my legs a rest and enjoy the quiet kitchen all to myself. With a glimpse into the refrigerator, I quickly decided what would hit the spot...something savory, spicy, but not too heavy...tostadas!

I love tostadas. I probably make them once or twice a week. They are incredibly delicious and very versatile. You can use whatever you have in the fridge and load them up with a ton of fresh goodies. Also, tostadas are one of the easiest (and cheapest) ways to make an impressive gluten-free meal. Since corn tortillas are gluten-free, as well are beans, veggies, your homemade chipotle aioli, and pan-fried eggs, within minutes you can have yourself a balanced nutrient dense and gluten-free meal!

So if you have a busy week ahead and are craving some Mexican flavors, try these healthy and fresh gluten-free and dairy-free tostadas!

Impromptu Tostadas with a Vegan Chipotle Aioli

Tostadas are refreshing and delicious, especially when it is 80 degrees outside. They are easily assembled, and can be put together with whatever you have in your refrigerator. Don’t be frightened by the long recipe, it is really easy and quick to make. Just get creative and have fun!

Serves two

For the vegan chipotle aioli:

¼ cup coconut milk (full fat)

½ lime

1 tablespoon apple cider vinegar

2 teaspoons maple syrup

1 teaspoon Sriracha sauce

½ teaspoon garlic powder

¼ teaspoon chipotle powder

¼ teaspoon sea salt

¼ teaspoon black pepper

¼ teaspoon nutritional yeast powder

For the corn tortillas:

4 corn tortillas (I used Mission “extra thin”)

Extra virgin olive oil

Sea salt

For the toppings:

10 small mushrooms, sliced

½ small yellow onion, thinly sliced

2 tsp extra virgin olive oil

Sea salt and pepper

½ mango, peeled and diced

½ avocado, diced

1 tomato, diced

2 tablespoons chopped fresh cilantro

Squeeze of lime

1 carrot, shredded

½ cup shredded cabbage

2 cups mixed salad greens

4 eggs

½ cup refried beans

To prepare the chipotle sauce: Mix all the ingredients together in a small mason jar and set aside for flavors to develop.

To prepare the corn tortillas: Preheat oven to 350 degrees. Place corn tortillas on to a baking sheet and brush each side with olive oil. Sprinkle each with a little sea salt and place into oven. Set timer for 5 minutes. After 5 minutes have passed flip the tortillas and return to oven for 5 minutes. They should be crisp like a corn chip. Remove from baking sheet and allow to cool.

To prepare toppings:Meanwhile, heat a small frying pan to medium heat. Add 1 tsp olive oil, the onions, and the mushrooms, and sauté until onions and mushrooms are golden brown. Season with a pinch of sea salt and pepper.

In a small bowl add the mango, avocado, tomato, cilantro and lime juice. Season with a pinch of sea salt. Set aside. In a separate small bowl, mix together the shredded carrot and cabbage. Place mixed greens into a small bowl as well.

Finally, heat 1 teaspoon olive oil over medium heat in a small frying pan. Add the 4 eggs and reduce heat to medium low. Season with salt and pepper. To heat the refried beans place into a small saucepan or cover them and microwave for a minute.

To assemble the tostadas: Either offer the toppings individually and allow people to pick and chose what they like or assemble yourself. First spread the refried beans onto the baked corn tortillas. Then add the sautéed onions and mushrooms, and spoon 1 teaspoon of the aioli over top. Continue to top with mixed salad greens, shredded carrot and cabbage, and once again top with chipotle aioli. Finally add the mango avocado salsa and top each tostada with a freshly fried egg. Serve immediately. Offer more chipotle aioli or your favorite hot sauce.

Note: To mix it up replace eggs with: sauteed turmeric tofu, pan-seared and sliced pasture-raised beef, or some garlic prawns.

For another great gluten-free recipe and tips on how to have a gluten-free kitchen check out the Zing Bars Blog.

Cravin' Me Some Quinoa

noreply@blogger.com (Selva Wohlgemuth) — Sun, 05 May 2013 00:42:00 +0000

What a gorgeous day in the Pacific Northwest! Blue bird skies and temperatures up into the 80's have us reaching for last years bathing suits that are patiently waiting in the back of our dressers. Our white arms and legs are now free to the warmth of the sunshine and the cool tickle of the warm afternoon breeze. Break out the skin and let the vitamin D absorb into our much deficient bodies!

Vitamin D is essential for overall health and well-being. Almost every day a new study reports another important role vitamin D plays in our bodies. Everything from bone health to immunity relies on vitamin D, a vitamin so precious for it is unavailable to us in the Pacific Northwest between the months of October to March. However, there is a trick, one that many do not know. Sunscreen blocks out vitamin D absorption. Therefore, let those warm sun rays tickle your skin for 20-30 minutes (in a bathing suit) to achieve your days worth of vitamin D, and then apply the sunscreen.

Well in celebration of the lovely weather, today I share with you my sunshine quinoa salad, stock full of good nutritious grains, veggies, and fats. It doesn't provide any dietary vitamin D, but while eating this outdoors on the patio, you will get your added D3! The salad is however, full of fiber, vitamin C, good healthy fats, and bioactive compounds, vegetarian protein, and lots of happy vibes. So enjoy!

Quinoa:

Many grains are incomplete protein sources, lacking significant amounts of lysine and isoleucine, and lack a natural source of fat. Quinoa, on the other hand, is note worthy grain offering significant amounts of lysine and isoleucine making it a complete vegetarian protein. It is also rich in heart-healthy monounsaturated fat oleic acid, as well as alpha linolenic acid (ALA), an omega-3. Also on the plus side, because quinoa is a whole grain, its sugars are broken down slowly in our gut, allowing us to manage blood sugar levels and maintain a steady source of energy. Yaay!

So go out play in the sun, and eat yourself some energy and nutrient dense Sunshine Quinoa Salad!!

Sunshine Quinoa Salad

Preparation Time: 35 minutes

This refreshing summer salad can be a great lunch entrée or a side for an outdoor barbeque. Accompanied by fresh strawberries and sparkling lemon water this sunshine quinoa salad can change from side to main course in no time.

Makes 4 large servings

For the quinoa:

2 cups quinoa

4 cups water

1/4 teaspoon fine sea salt

1 teaspoon turmeric

For the vinaigrette:

Juice of 1 large lemon

¼ cup extra virgin olive oil

3 tablespoons apple cider vinegar

1 tablespoon honey

¾ teaspoon fine sea salt

Fresh ground pepper

For the salad:

½ cup pine nuts

½ cup craisins

1/3 cup chopped mint

1/3 cup chopped flat leaf parsley

2 cups finely shredded green cabbage

10 radishes, thinly sliced

To prepare the quinoa: Place quinoa, water, turmeric, and sea salt in a 2-quart saucepan and cover with lid. Bring to a boil, stir, and immediately turn off heat, leaving the pan on the hot burner. Keep covered and allow to sit for at least 30 minutes. Uncover and fluff with fork.

To prepare the citrus vinaigrette: Meanwhile, using a citrus juicer juice the lemon and pour into a large serving bowl. Add extra virgin olive oil, apple cider vinegar, honey, and sea salt. Stir until honey and sea salt are dissolved. Add fresh ground pepper to taste.

To prepare the salad: In a skillet over medium heat, toast pine nuts until golden. Stir frequently to avoid burning. Set aside and allow to cool. Add the mint, parsley, cabbage, radishes, and cooled pine nuts to the vinaigrette. Mix well. Slowly fold the cooled quinoa into the vinaigrette mixture making sure to break up any quinoa clumps. Mix well.

Whole Foods Dessert: Blueberry Kiwi Tartlets

noreply@blogger.com (Selva Wohlgemuth) — Mon, 22 Apr 2013 04:16:00 +0000

This dessert is not only fun and easy to make but is also vegan, gluten-free and sugar free. The wonderful thing about making raw desserts is the quick clean up and minimal use of tools. All you need is a food processor, a spatula, a muffin tin or tart form, and some bowls for soaking. However, the most satisfying aspect of raw desserts is the ability to make something super delicious and satisfying that is made out of whole food ingredients--ingredients that not only provide you with energy but also contain a whole host of additional nutrients. You alone are the sole processor of the dessert from start to finish.

So you might be asking yourself, what is a whole food? And what is a whole foods diet? Here are some great questions to ask yourself in order to understand if the foods you are eating are in fact “whole foods” (1).

Can you imagine it growing?
How many ingredients does it have?
Have any of the original parts been removed?
What has been done to the food since it was harvested?
How long has this food been known to nourish humans?

Example: Blueberry

Yes I can imagine growing.
Only 1 ingredients, itself.
Nope, the whole blueberry is still there.
The blueberry is stored either fresh or frozen.
Blueberry has been around a very long time.

If you can answer all these questions about your food with the same answers, then YES, it is a whole food and it is apart of a whole foods diet.

However, there are also some whole foods that may have been processed or refined prior to your consumption. In reality there are only minimal foods that require zero processing or refining prior to eating, for instance an apple. An apple is usually eaten just as is with the skin and all. However, an orange does need a little bit of refining. We peel the thick skin in order to eat the juicy, sweet orange flesh. However, the orange itself is still considered a whole food.

In order to understand processed vs. refined I will define the words for you below.

Processed: When a food is changed from its original form. For instance steaming asparagus, baking a potato, or chopping an onion (1).

Refined: When one or more original parts of the food is removed and discarded. For example juicing an orange or extracting oil from an olive (1).

The examples listed above are simple processes or refinements, ones that you yourself could do in your own home. However, today most foods we consume have been processed and refined multiple times over prior to its consumption in your meal. Food items sometimes no longer even resemble their natural form, losing their natural color, taste, texture, and aroma and not to mention their nutrients and phytochemicals. Instead additives, such as starch, sugar, salt, or fat, replace what has been removed from the initial whole food. Meanwhile the physical properties of the foods are altered, causing potential health problems.

So today I made tropical blueberry kiwi tartlets out of 90% whole food ingredients, which were processed or refined only by myself.

Blueberry Kiwi Tartlets

Serves 14

Whole Food Ingredients:

2/3 cup Almonds (raw)

1 cup Cashews (raw)

1/3 cup Sunflower Seeds (raw)

1 Tbsp Whole Flax Seeds (raw)

6 Medjool Dates

2 Kiwis

1 cup Frozen Wild Blueberries (Trader Joes)

1 Lemon

1 Vanilla bean

¾ tsp Himalayan Pink Sea Salt

Minimally Processed or Refined:

2 Tbsp Coconut Milk (without added guar gum, Natural Value is a good brand)

1/4 cup Almond Milk (homemade)

1 ½ Tbsp Organic Maple Syrup

1 tsp Ginger Powder (could use freshly grated ginger to taste)

Directions:

Don't let the long list scare you from trying to make this recipe. I just tried to be very clear with each step. Also, this recipe can be tailored to your liking. Its easy to swap nuts or use what you have on hand. Feel free to get creative and use what you have available at home!

Getting Ready:

Pit the Medjool dates and coarsely chop them. If they seem really dry you may want to soak them for 5 minutes. However, if they seem fresh and gooey then toss them into the food blender and skip the soaking.
Use a coffee grinder and grind the 1 Tbsp of flax seeds. Place the ground flax seeds into a bowl and mix with 3 Tbsp fresh water.
Place cashews in separate bowl and cover with fresh water.

Making The Crust:

If dates needed to be soaked, drain the water, and place the dates into a food processor along with the almonds and sunflower seeds. Add ½ tsp of pink sea salt and zest of 1 lemon. Process until mixture resembles a coarse dough. It will naturally form a ball.
If making individual tartlets, form 14 individual small balls and place 1 into each mini cupcake form. Using your thumb and finger tips press the ball down into the tin and up the walls to form a “crust”. If making a single large tart, use all the “dough” and form a crust bottom and wall.
After pressing the “dough” into your cupcake tin or tart form place it into the freezer while making the “blueberry mousse”.

Making the Mousse:

Drain the water from the cashews and place the cashews into the processor. Peel the kiwis and add into the processor. Finally add the ground flax mixture, the 1 cup of frozen wild blueberries, juice of 1 lemon, 1 vanilla bean (scraped inside only), 2 Tbsp coconut milk/cream, ¼ cup almond milk, ¼ tsp salt, 1 tsp ginger, and 1 ½ Tbsp maple syrup.
Process until smooth. Taste and adjust flavors if needed. Here you can have some creativity. If you like things very gingery, add more ginger, if you want to have more lemon, add more lemon….you get the idea. If you like it as is, great!
Transfer the “mousse” into a 2 cup liquid measuring cup. Pull out your frozen crust and slowly pour enough mousse into each crust until they are very full. You should have about 1 cup of mousse left over. Pour the remaining mousse into a mason jar and seal for later use. Place into refrigerator.
Put the dessert tins back into the freezer. Allow the dessert to freeze at least an hour

Assembly:

If making tartlets remove the cupcake tins from the freezer and allow to unthaw about 5-10 minutes. Then using a butter knife cut the sides loose of each mini tart and scoop out the mass with a small spatula. Place all the mini tarts into a an airtight container and return to freezer.
If making a whole tart, place into an airtight container or into a plastic bag until you are ready to serve.
When serving, pull the dessert out of the freezer and allow to sit at room temp 5-10 minutes to soften the texture. Use the remaining mousse as pretty “glue” by placing a spoonful onto each plate where you plan on plating the tartlets or tart slices. Enjoy!

References:

1. Lair, C. Whole Foods Production. 12 April 2012.

Rejuvenating Spring Smoothies

noreply@blogger.com (Selva Wohlgemuth) — Tue, 09 Apr 2013 22:10:00 +0000

After a rejuvenating Spring Break filled with family, friends, adventures, and of course good food, I am craving smoothies to maintain this wonderful and energetic self I had lost the past two months. With Spring in full bloom, and even sunny warm days to tempt us into wearing light sweaters and digging for the long forgotten shades, vibrant smoothies seem to fill the sense of health and purity.

Give me fresh, give me color, and give me flavor! These two smoothies are just that.

Spring Green Smoothie

Both pineapple and kiwi are vitamin C storehouses, with one serving of this smoothie containing 313% of your daily vitamin C needs. Vitamin C is not only a powerful antioxidant but it also helps you better absorb non-heme iron found in dark leafy greens and legumes. Therefore the combination of these tropical fruits with the handful of spinach helps increase your absorption. This is very important, especially for those individuals who are following a vegetarian or vegan diet.

Spring Green
Serves 1
Ingredients:
1 cup pineapple, diced
1 kiwi
1 generous handful spinach
1 tsp chia seeds
1/2 cup coconut water
1/2 cup unsweetened almond milk (or any milk of your choice)
Squeeze of lemon

Directions:
1. Place all ingredients into blender. Blend until smooth.

Nutrition Information (Per Serving): Calories 200 cal; Total fat 2.9g; Total carbohydrates 41.5g; Total Dietary Fiber 7.4g; Protein 4.3g

Sunshine Mango Smoothie
Turmeric and ginger make their name in this sunshine colored smoothie. Turmeric is gaining a lot of recognition for its impressive anti-oxidant and anti-inflammatory benefits. The bioactive compound curcumin is responsible for the benefits of turmeric by stabilizing free radicals. In recent animal studies they have also seen the ability of curcumin to increase basal metabolic rate resulting in significant weight loss. Curcumin is also used in cancer and Alzheimer's prevention.

Ginger is known for its potent anti-inflammatory and anti-oxidant properties and is also commonly used to reduce nausea and vomiting.

Sunshine Mango
Serves 2
Ingredients:
1 mango, peeled and diced
1/2 cup great northern beans
Juice of 1 medium orange
1/2 cup coconut water
Juice of 1/2 lemon/lime
1/2 tsp turmeric
1/4 tsp ginger
2 Tbsp Coconut Milk (full fat)
Handful of ice
1 tsp of honey (optional)

Note: I think the smoothie is sweet enough without the honey, but some just like it a bit sweeter. I would taste test before adding in the honey and then decide. Also, the coconut milk I like best is full fat without any added guar gum. Natural Value is one of the good options out there.

Directions:
1. Place all ingredients into blender. Blend till smooth.

Nutrition Information (Per Serving): Calories: 190 cal; Total Fat 3.1g; Total Carbs 42.1g; Dietary Fiber 6.5g; Protein 4.7g

If you want some more smoothie ideas check out Zing Bars. I created five smoothie recipes utilizing their nutrition bars as a base for some timeless classics.

The Overlooked Beauties and Their Health Benefits....ROOT VEGETABLES!

noreply@blogger.com (Selva Wohlgemuth) — Wed, 27 Feb 2013 15:10:00 +0000

I am nutrient rich, sometimes lightly sweet or even spicy, versatile and easy to prepare, found in many different colors, but often overlooked…what am I? I am a root!! A parsnip, a turnip, a rutabaga, a yam, a sweet potato, a russet, a carrot, or even perhaps a radish, a chioggia beet, or a sunchoke, gosh I am everywhere!!

Root vegetables are a great source of complex carbohydrates, meaning the digestive track has to work harder to digest the sugars within. This is great news, because the sugars are not able to immediately spike our blood sugar, as would a slice of white bread. This allows our body to produce a constant stream of energy versus a whole bunch at once. In addition, root vegetables pack quite a bit of fiber, helping to strengthen colon muscles, which reduces the risk for diverticulosis. Also, fiber helps clean the colon by sloughing off old cells including those that may be carcinogenic, and can help reduce cholesterol by trapping the molecule as the fiber works its way through the digestive tract.

Fiber, in its natural form, found in fruits, vegetables, and grains, is part of balanced diet. Did you know that the recommended intake of fiber for women is 25 g/day and for men 38 g/day? Sadly, many people do not get nearly enough fiber in their diet, consequently increasing their risk for GI diseases.

However, I know that besides potatoes and carrots, root vegetables seem to bring even the good cooks some anxiety. They are cheap and often grown local yet many people overlook these nutritional storehouses. It seems as though over the last generations roots have lost their dominance in the kitchen, but I am here today to prove to you why they should return as a mainstay in yours! Perhaps they intimidate you, perhaps you don’t even think about them, either way its time to give them a shot.

Rutabagas are peppery and delicious. When roasted they turn bright yellow and look beautiful mixed with a variety of other root vegetables. Rutabagas are a great source of vitamin c, and are considered a good source of potassium, vitamin A, and of course fiber. Why is potassium important for health? It is a natural electrolyte which helps maintain normal body functions and may even protect against high blood pressure.

What to look for:

A smooth, heavy for its size rutabaga without cuts or dents.

Beets are one of my favorite root vegetables. They come in many different colors, yellow, red, and even striped pink and white. If you like to get creative with color, beets can be a fun root vegetable to add to your plate. Full of phytonutrients called betalains, beets are able to provide anti-inflammatory, detoxification, and antioxidant support. They also contain excellent amounts of folate, which is an essential nutrient especially for women of childbearing age. Beets are also a very good source of fiber and a whole host of minerals needed for optimal health.

What to look for:

Chose small or medium sized beets that have a smooth surface void of any cuts, shriveled spots or bruises. If consuming beet greens, make sure they look crisp and tender.

Sweet potatoes taste just like their name and are a healthy substitution for potatoes. If baked or roasted they shine all by themselves, and all they need is a touch of salt and pepper and a drizzle of olive oil. Sweet potatoes are unique because they are a good source of vitamin B6, which is needed to reduce high levels of homocysteine in the blood. A high level of homocysteine is found to have toxic effects on heart health. In addition sweet potatoes are a good source of fiber and other minerals.

What to look for:

Chose firm sweet potatoes without damage marks or shriveled skin.

An easy and tasty way to incorporate root vegetables into your diet is by roasting them! Simply preheat the oven to 400 degrees and meanwhile wash, peel and dice your root vegetables into chunky bite size pieces. Toss them with melted coconut oil (or even olive oil), salt and pepper and spread out on to a large baking sheet. Do not let them overlap, and make sure to give them space. Then let them bake about 20 to 30 minutes, stirring them about every 10 minutes. I just set a timer for 10 minutes which makes it really easy. When they are tender and slightly crispy along the sides they are done!

I like to toss these nutrition gems into my salads, make soups, use them as a side, or even eat them raw!

Pistou...a little for me and a lot for you

noreply@blogger.com (Selva Wohlgemuth) — Sat, 09 Feb 2013 22:20:00 +0000

Ahhh…its crunch time this weekend. Midterms are next week, and everyone seems to be gasping for air a second too late. Cortisol levels are high and family and friends know to return another day when the skies are bright blue and the birds are chirping. Some students maintain their energy with coffee and peanut butter sandwiches, but I as a nutrition student and food lover, still have to make the time to create something delicious and nutritious.

Today I am only going to share with you a delicious meal full of color and flavor. There will be no nutrition information or research, just the simple joy of creating something beautiful.

Last weekend I competed in Bastyr’s Top Chef, and my partner and I won! It was a magical hour, full of creativity and excitement. Sumac scented beet latkes topped with a poached egg and fresh herb pistou won the prize!

Pistou is a French creation similar to pesto. It is made of herbs, olive oil, and garlic. My version included parsley, basil, and watercress, with the bright flavors of lemon, and the earthy flavors of pure Californian grown organic extra virgin olive oil. Bright green and aromatic, this pistou is sure to please even without the nuts or the parmesan cheese. Believe me, as of late I put it in everything or on everything. Yum!

With roasted brussel sprouts and walnuts, and sautéed cranberries and shallots, I tossed whole wheat rotni pasta with a few healthy dollops of pistou. As a garnish, I used shaved asiago. To keep this lovely dish vegan, just omit the asiago, and voila there you go!

Pistou Rotini with Roasted Brussel Sprouts, Walnuts and Cranberries

Pistou

Makes about 2 cups

1 bunch watercress, washed

1 bunch parsley, washed

1 bunch basil, washed

1 lemon, zest and juice

1 large head of garlic (about 16 cloves)

1/2 cup + 3 Tbsp extra virgin olive oil

salt and pepper to taste

Directions:

1. Peel all the cloves of garlic and put into a small saucepan and cover with cold water. Heat until boiling.

2. When water is boiling, drain the water and cover the garlic with fresh cold water and heat to boiling again. Repeat the process one more time, however reserve 1/4 cup of garlic water.

3. Put the reserved garlic water, 3 tablespoons olive oil, and the garlic cloves into a food processor and process until smooth. Transfer the garlic paste into a separate bowl.

4. Put all the herbs into the food processor, making sure to leave the stems behind. Process the herbs until finely chopped.

5. Add in the lemon zest, lemon juice, and garlic mixture and process. Slowly add the 1/2 cup olive oil into the mixture.

6. Finally, season with salt and pepper. Voila, your done!

Roasted Brussel Sprouts and Rotini Pasta

Serves 4-6

Directions:

1. Heat oven to 350 degrees. Meanwhile, cut brussel sprouts in half if small and in quarters if large. Toss with a little olive oil and salt and pepper in a large bowl.

2. Place the brussel sprouts onto a large baking sheet and make sure not to crowd them.

Place walnuts onto another baking sheet.

3. Roast the walnuts for about 8-9 minutes. Do not leave in any longer! Make sure to be there because the walnuts go quickly from being perfectly roasted to burnt.

4. Roast the brussel sprouts for about 20 minutes. Stir the brussel sprouts at 10 minutes and then check periodically until tender, usually another 10 minutes. They should be bright green and a bit crispy.

5. While you are roasting the walnuts and brussel sprouts heat a little olive oil in a pan and sautee the shallot until glassy. Add the craisins and sautee about 2 more minutes. Season with a little salt and pepper.

6. When the walnuts are done, allow them to cool (about 5 minutes) and then coarsely chop.

7. Mix the walnuts, craisins, shallots, and roasted brussel sprouts together.

8. Heat a large pot of water until boiling and cook the rotini as suggested by the package.

9. Drain the pasta and mix with about 1/2 cup pistou. Then add in the brussel sprout mixture and serve with shaved asiago, or just more pistou!

Have a wonderful weekend!!

How to Beat the Winter Blahs

noreply@blogger.com (Selva Wohlgemuth) — Tue, 15 Jan 2013 17:43:00 +0000

With the cold temperatures, sniffling noses, and less hours of sunlight per day, it can seem as though our total energy is lacking compared to the warm summer months. Long hours at work, less exercise, and poor diet choices can have a huge impact on how we feel. But how can you change that? Simple daily choices and activities can have a great impact.

Here are some easy ways to boost your energy, feel rejuvenated, and minimize stress. Check out my post on the Zing Bars Blog, to find 4 ways to naturally boost your energy. Plus, today I share with you one specific exercise that can have a huge impact on our health and stress management.

Don't Forget To Breathe...

We usually resort to short shallow breathing during the day, and deeper heavier breathing during the night. However with deep focused breathing meditations, you can reduce stress, reduce your blood pressure, and supply much needed oxygen to your red blood cells. This enables red blood cells to interact with tissues throughout the body, including the brain, exchanging nutrients and oxygen for debris and toxins. This interaction stimulates the brain to send signals of relaxation throughout your body, alleviating your body from the “fight or flight” mode by reducing the hormone cortisol. In a recent study by Iglesias and team, 52 undergraduate students were selected to test the effectiveness of 3 stress management programs, including a mixture of deep breathing exercises, meditation, guided imagery, relaxation response, and cognitive behavioral techniques. The results proved that with the combination of the above stress management techniques, stress could be effectively alleviated by reducing salivary cortisol levels and lowering anxiety, anger, neuroticism, hopelessness, and respiratory rate (1). Since deep breathing exercises can be done anywhere try this easy form of detoxification and stress alleviation at home or in the office.

A great 4-minute exercise is this soft belly breathing exercise. Try it out!

*Remember check out the additional "4 Ways to Beat the Winter Blahs" on the Zing Bar Blog.

_________________________________________________________________________________

Reference:

1. Iglesias SL, Azzara S, Argibay JC, et al. Psychological and physiological response of students to different types of stress management programs. Am J Health Promot. 2012 Jul-Aug;26(6):e149-58.

Lemon Rum Apple Bundt Cake for the Quiet Mornings

noreply@blogger.com (Selva Wohlgemuth) — Mon, 07 Jan 2013 00:37:00 +0000

Today is the last day of winter break, and the last day I can guilt free utilize the morning to bake a delicious something. For Christmas I got a Kitchen Aid mixer, and haven’t had a chance to play with it. If I didn’t color this fancy black new machine with flour and finger prints before the winter quarter started, I know its untouched presence would haunt me, and possibly tear me away from my studies.

I awoke before Dane with the first morning light, and quietly made my way to the kitchen. There she was perched on the counter, sleek as the night. It was time to put this black beauty to use! I craved something moist, something fruity, and something light. I wanted a sweet treat that we could eat with our morning tea, or become a decadent evening dessert. I always have apples and lemons on hand. What better than an aromatic lemon rum apple bundt cake?

A blend of organic whole-wheat flour with unbleached flour makes this treat richer in fiber and B vitamins. I grated an apple into the mixture, to keep the cake moist, reduce added sugar, and increase the fiber. Lemon juice and lemon zest brightens the flavor of the cake, complementing the heavy notes of rum, while vanilla lingers in the background balancing the cake entirely.

Sweetened with only ½ cup brown sugar and 2 tablespoons maple syrup, this bundt cake remains lightly sweet and airy. Organic butter can be substituted with coconut oil, but the freshly laid, omega-3 rich eggs, are too good to be replaced. With yolks as deep orange as the sunset, the eggs that our compost-eating hens lay, are like liquid gold.

Prior to serving dust the cake with powdered sugar, and voila you have a beautiful treat! If serving as a dinner dessert, serve with a dollop of freshly homemade whipped cream, or a scoop of vanilla ice cream. Yum!

Lemon Rum Apple Bundt Cake
Makes 12 servings
Ingredients:
1 large apple, grated with skin
1 large apple, peeled and cored, sliced thin
1 cup whole wheat flour
1 cup unbleached flour
1 stick unsalted butter, melted
1 cup almond milk, or any other choice of milk
1/2 cup brown sugar
3 eggs
2 Tbsp maple syrup
1/2 Tbsp granulated sugar
3 tsp baking powder
1 organic lemon, juice and zest
1 tsp salt
1 tsp vanilla
1 tsp rum extract
powdered sugar, for garnish

Directions:
1. Preheat oven to 350 degrees.
2. Mix together melted butter, brown sugar, and maple syrup. Add the 3 eggs, vanilla, and rum extract.
3. In a separate bowl mix together both flours, salt, baking powder, and lemon zest.
4. Slowly add the dry ingredients to the wet, slowly adding in the almond milk, creating a smooth mixture.
5. Add in the grated apple and lemon juice.
6. In an oiled bundt pan, pour half the mixture into the pan. Then carefully in a circular fashion, place the thin apple slices on top of the layer.
7. Finish by pouring the remaining half of the mixture on top of the apple slices, and smooth the top. Sprinkle with the 1/2 tablespoon granulated sugar.
8. Put into preheated oven and bake for about 45 minutes or until toothpick comes out clean.
9. When done, allow the cake to cool about 20 minutes, and then place a cooling rack on top of the pan. While holding the rack firmly on the pan, quickly flip the pan and the cooling rack upside down to remove the cake from the pan and leave it cooling on the rack.
10. Once the cake is cooled, or prior to serving, dust with powdered sugar. Serve with tea or coffee, and if you crave something decadent, top with a dollop of cream or a scoop of vanilla ice cream.

Parsnip and Great Northern Bean Soup with Sage

noreply@blogger.com (Selva Wohlgemuth) — Thu, 27 Dec 2012 01:19:00 +0000

Wow, how fast time flies! Christmas has come and gone, and my short little vacation to the Olympic Peninsula now remains only in my memories and a few photographs.

Along with adventures trekking through the snow along Hurricane Ridge, we cozied up with family and friends. Good conversation, food, and drinks carried us into each night. We talked about the past, the future, and all the influential people in our lives. It was a time to reflect and be thankful for the family and friends that have supported us every step of the way.

Sadly, my dear grandma passed away the night of Christmas Eve. I will miss her deeply. She was a woman of strength and courage, and one who has loved me from the moment I was born. So much of my success as a young woman, I have her to thank. May she find eternal peace.

Now that Christmas is over, and all the indulgences that follow along, fresh light meals will be the mainstay in my home once again. With parsnips, apples, and great northern beans, I have created a light yet creamy, vegan soup with sage and nutmeg. Slightly sweet and salty this soup will hold hunger cravings at bay and will not weigh you down.

Parsnips are a little sweeter than carrots, but also carry along a lot of fiber. 1 cup of parsnips has only 100 calories and 6.5 grams of fiber, about 25% of your daily needs. In addition parsnips carry along trace minerals such as potassium, magnesium, manganese, copper, and zinc, as well as high levels of vitamin C and K. Along with great northern beans, which are also high in iron, fiber, and protein, this soup is a well-balanced vegetarian meal.

Serve this soup with bread and salad, and garnish with olive oil sautéed yellow onion, and roasted walnuts.

Creamy Parsnip and Great Northern Bean Soup

Makes about 10 cups

Ingredients:

2 medium parsnips, peeled and chopped

½ large yellow onion, diced

1 medium apple, peeled, cored, and chopped

3 stalks of celery, chopped

4 cloves garlic, minced

1 15oz can of Great Northern Beans, drained and rinsed

4 cups vegetable broth

3 Tbsp extra virgin olive oil

1 ½ tbsp finely chopped fresh sage

½ tsp marjoram

½ tsp salt

½ tsp pepper

juice of ½ lemon

¼ tsp apple cider vinegar

freshly grated nutmeg to taste (can also use pre-ground)

Garnish:

Roasted walnuts

½ yellow onion, sliced, sautéed in 1 Tbsp olive oil

Directions:

1. In a large pot over medium heat add 3 Tbsp olive oil, chopped onions, celery, apple, garlic, fresh sage and marjoram. Stir. Add the salt and pepper. Stir occasionally and allow veggies to sauté until fragrant, about 5 minutes.

2. Add the parsnips and the vegetable broth. Allow the stock to simmer about 20 minutes until the parsnips are soft to the bite.

3. Meanwhile sauté yellow onions for garnish until golden brown. Roast walnuts in a preheated oven for 8 minutes at 350 degrees.

4. Add the great northern beans and with an immersion blender, blend the soup until smooth. If you do not have an immersion blender, transfer soup into a food processor or blender to puree. Make sure not to fill your blender too much otherwise it will overflow with soup! You may have to do it in two batches.

5. Add fresh lemon juice, apple cider vinegar, and fresh nutmeg to taste.

6. Serve garnished with sautéed onions and roasted walnuts. With bread and a side salad this soup will become a whole meal.

Bright Yellow and Healthy!

noreply@blogger.com (Selva Wohlgemuth) — Sat, 15 Dec 2012 23:37:00 +0000

Everybody has his or her own morning routine, eyes half shut, stumbling from the bed to the bathroom, and slowly waking up to the world. Let me share a secret of mine that you may want to incorporate yourself.

Every morning, before eating or drinking anything, I fill a large glass with filtered water. I grab a small wood cutting board, and a Victorinox cutting knife, and lazily grab a beautiful bright yellow lemon from my fruit basket. I place it on the wooden board, and slice it in half; the citrus smell of lemon juice quickly wakes my senses. One half I squeeze into my tall water glass, and the other I place back for use later in the day. I take a drink and quickly begin gulping down the whole glass. Ahhh! Now, I am awake!

It may taste sour, and may be hard to choke down at first. However, within a short period of time, it will become part of your morning routine, and you will love it, every second of it.

You may be wondering, why the heck do I want to start my morning with a tall glass of lemon water? Well, there are a whole host of good reasons to start today!

First and foremost, to drink a tall glass of water after rising, helps rehydrate our dehydrated bodies. During those eight hours of wondrous sleep, we lose water due to respiration and perspiration. If you just drink coffee or black/green tea in the morning you are adding to the dehydrated state of your body. Your dehydration may also give you inaccurate cues on hunger. Many people often mistake dehydration for hunger. Instead of drinking pure filtered water, some may grab food instead. Therefore, it’s always good practice to fill up on pure water to replenish all you have lost over night. This can even help you lose weight!

Okay, so water after rising, but why the lemon juice?

Raw lemon juice has been noted for a wide array of health benefits, especially for its antioxidant, anti-cancerous, and digestive capabilities.

Here are a few reasons why you should add raw lemon juice to your water:

Digestion:Symptoms such as bloating, belching, and heartburn are relieved with lemon juice. Also, the bowls are aided in elimination, increasing regularity and decreasing constipation.

Liver Health: Lemon juice helps stimulate the liver, especially in producing bile and digestive enzymes.

Kidney Health: Lemon juice helps prevent kidney stones by increasing citrate levels and reducing calcium.

pH Alkaline State: Although acidic in taste, lemon juice is alkaline in nature, helping balance a diet that is high in acidic foods such a meats and alcohol.

Detox: Lemon juice supports the liver and kidney, two major detoxification organs which help rid the body of toxins. This is great especially during radiation.

Immune boosting: Due to its antioxidant properties, vitamin C is able to rid the body of free radicals that can cause immune response and inflammation.

Blood Pressure: Helps lower blood pressure.

Skin Health: Lemon juice helps promote skin health, due to aided toxin elimination as well as antioxidant capabilities.

Lemon Water Combination:
- Hot water with raw lemon juice and Honey.
- Hot water with raw lemon juice, ginger slices, and honey.
- Sparkling water with raw lemon juice (my favorite).

Wow! Aren’t lemons just AMAZING! Let me know what health benefits you have seen from drinking lemon water daily.

Garlic Caper Winter Harvest Salad for Friends

noreply@blogger.com (Selva Wohlgemuth) — Mon, 12 Nov 2012 00:26:00 +0000

Fridays are usually the day everyone looks forward to. Plans are set to meet up with friends, eat, drink, and be merry. Whatever your day holds in store, anticipation of the coming evening makes the hours fly by.

This last Friday, it was absolutely beautiful. It was one of those crystal clear fall days where the sun is too bright for your eyes, and the air is crisp and clean. The morning was spent cooking up a storm, as the sun rays warmed the kitchen, and folk music tunes played in the air. I didn't even realize how long I had spent in the kitchen creating one dish after another, until I decided to go for a run. Wow! It was already after noon. I had completely lost sight of time preparing a dinner feast. Good friends were coming to visit for an evening of wine tasting in Woodenville, followed by my dinner creations at home. All my hard work payed off. It turned out to be a wonderful evening, full of great wine, food, and conversation. We even played boardgames into the later hours of the night.

This winter harvest salad with a garlic and caper vinaigrette, is one of my favorites. The bold flavors of the garlic and capers make a unique combination, while roasted beets and walnuts add a earthy richness. It happened to be the salad I shared with our friends on friday night. They loved it, as much I do. Therefore, I share this recipe as a recipe of friendship, to inspire dinner parties for many, or even nights just for two. I share this in remembrance of the beautiful fall evening we all shared together.

Full of color, and full of variety, this salad can come together with whatever you have at home. I used half a bunch of kale, some green and red lettuce, some cabbage, and some red beets. However, you can use whatever you like. You can substitute the walnuts for sunflower seeds, but make sure to toss them in a bit of olive oil and salt before roasting.

Red Beets: Beets are full of betalains, which give the beet its characteristic red-violet color. These compounds also act as antioxidants, and have anti-inflammatory properties. Beets are also high in fiber, which promotes satiety, as well as blood sugar control.

Kale: Kale is noted for its high antioxidant and anti-inflammatory compounds that fight against cancer. Glucosinolates are well researched compounds found in kale that have been shown to have preventative effects in colon, breast, ovarian, bladder, and prostate cancers.

Walnuts: Walnuts are full of good omega-3's. 95% of your daily omega-3 fatty acids are found in a 1/4 cup of walnuts. Omega-3 fatty acids are important in reducing inflammation in the body as well as reducing triglyceride levels and boosting overall heart health.

Now after a little information on a few of the amazing ingredients in this beautiful salad, I encourage you to try it at home!

Garlic Caper Winter Harvest Salad

Makes 4 large servings

1/2 bunch kale, deveined and chopped into small chunks

1/2 head green lettuce

1/2 head red lettuce

1 cup finely sliced red cabbage

3 medium-small red beets, thinly sliced

1/2 bunch cilantro, chopped

1/2 cup roasted walnuts, roughly chopped

1/4 cup feta

1 Tbsp extra virgin olive oil

salt

pepper

Garlic Caper Vinaigrette

Makes about 3/4 cup dressing

1/4 cup extra virgin olive oil

1/8 cup apple cider vinegar **

Juice of one lemon**

2 Tbsp capers

1 Tbsp caper juice

1 Tbsp finely minced garlic

1 Tbsp honey

1/2 tsp black pepper

Directions:

1. Preheat oven to 325 degrees. Roast raw walnuts for about 8-10 minutes. BE CAREFUL. Depending on how hot your oven is, this can take one minute more or less and the walnuts have a fine line of being roasted and then BURNT.

2. When walnuts are done, allow them to cool and turn the oven up to 425 degrees. Toss the sliced red beets with the 1 tbsp olive oil and season with a little salt and pepper. Spread evenly on a baking sheet. Bake for about 12 minutes or until tender. Allow to cool

3. Meanwhile, place all greens, and kale into a bowl of water and allow to soak.

4. Mix together all the ingredients for the vinaigrette in glass gar with lid. **For the vinegar and lemon juice I measure them out to equal a 1/4 cup together.

5. Shake well and allow to sit. The longer it marinates, the more garlic will infuse into oil.

6. Drain the greens and shake off the excess water. DO NOT USE A salad spinner. They make the greens too dry. Rip the salad into small pieces and place into a large salad bowl. Devein the kale, and cut into small chunks. Add the kale, cilantro, cabbage, and toss.

7. Top with the roasted beets, roasted walnuts, and feta.

8. Dress the salad with about half of the vinaigrette and mix well.

9. Serve immediately.

Note: It tastes best shared with FRIENDS :)

Rose Hibiscus Raw Granola with Honey

noreply@blogger.com (Selva Wohlgemuth) — Tue, 06 Nov 2012 21:54:00 +0000

I know its been awhile. I just finished midterms and finally have some time to work on things that I love. I feel the load of stress slightly lift itself off my shoulders for a quiet, creative breather...one that I feel as been gone for too long.

Its been a beautiful fall day. I awoke to a thick fog blanketing all the homes around me. The air is crisp, and all the fallen leaves that have been drowning in the buckets of rain, are starting to dry. Its one of those fall mornings where you just want to get bundled up and go for a long walk.

And thats what I did! With my Ipod playing Wailin' Jennys, and all my favorite fall layers on, I walked the mile and a half to the local coffee shop to write. My fingers tingled in the cold, and my hair collected the mist in the air. By the time I reached Cafe Ladro, I was looking forward to my warm brewed coffee and milk.

The simple things in life make each day so special.

Not only is today a beautiful fall day, but it is also Election Day. Tears will be shed either with joy or with sadness. Who knows what the future brings. All I know, is that I am happy. I am happy to be writing and photographing again, and allowing myself some Selva time.

Although I have been creating recipes left and right on a daily basis, I have not had the time to photograph or share the recipes with you. A few days ago I made my favorite breakfast staple. One that can be tweaked and changed depending on your mood or ingredients. It is my raw granola. Instead of full of fat from butter, coconut oil, olive oil, etc, it contains only the oils held within each ingredient. It is full of fiber, full of omega-6 and omega-3 fatty acids, and a lot of other vitamins and minerals to boot. This recipe is very versatile, use what you have at home, get creative, and add your favorite flavors, nuts, herbs, spices, chocolate? coconut? whatever :) Have fun!!

Oh and I forgot to mention....it's gluten-free, vegan, and raw...so anyone can enjoy this breakfast staple!

Rose Hibiscus Raw Granola
Makes about 8 cups
3 cups raw buckwheat groats
1 cup flaxseeds (golden or brown)
1 cup raw walnuts
1 cup raw almonds
1 cup dried chopped plums (or any dried fruit of your choice)
1 cup frozen raspberries
1/3 cup raw honey
juice of 1 lemon
1 tsp sea salt
1 tsp vanilla
dried rose petals
dried hibiscus

Directions:
1. Place buckwheat groats into a large bowl and fill with water. Allow the groats to soak over night. In a separate bowl place flax seeds and allow to soak overnight. In an additional bowl place walnuts and almonds and soak with water overnight.
2. Rinse all the following morning, EXCEPT the flaxseeds. They are hard to rinse because they are so small. The raw groats make a "jelly", as do the flaxseeds.
3. After rinsing, mix all the nuts and seeds together in a bowl.
4. Add all the remaining ingredients into the bowl and stir well.
5. Taste test your granola. If you want more vanilla, or more sweetener adjust to taste. Be creative!
6. Spread the raw granola mixture onto dehydrator sheets and dehydrate for 24 hours or until crispy.
7. Remove the granola from the sheets and break it into "chunks".
8. Enjoy with yogurt, milk, or even as a topping on ice cream.

Optional: You can also reduce the amount of honey or other sweetener you use by supplementing with additional stevia drops. A few drops wont over power the flavors but also help reduce sugar.

Cornbread is my Soul Food

noreply@blogger.com (Selva Wohlgemuth) — Thu, 18 Oct 2012 04:31:00 +0000

As fall sets in and the leaves are turning, and a light crisp breeze brushes across your cheeks, you know its time to get cozy. I love the light in the fall, warming and orange and am often reminded of my younger childhood years. Fall to me is always full of excitement. School starts, family birthdays are almost every weekend, and Halloween and Thanksgiving are only days away. Scarves and wool sweaters, boots tall or short, start coming out of the back corners of the closet. It is like a new chapter, a new beginning, and a new mindset. So bring on the rain, bring on the winds, and let those few sunny days warm your heart. Its time to start those fireplaces, stock up on teas and cocoa, and huddle around with your favorite people for a game of cards.

Cornbread is my soul food. The coarse ground grits of corn and the delicate hint of maple syrup make my stomach grumble. Even more so, I love it pan toasted in pasture-raised butter. This tops fresh baked cornbread any day! With fall fully present, it is time to break out the comfort foods of cold weather days. Last year I discovered a wonderful recipe by Sally Fallon in her Nourishing Traditions cookbook. This is the recipe I will share with you today and remains to this date the only way I make cornbread.

Most cornbreads I have tried use half or less than half cornmeal. Not only that but the rest is substituted with white flour. This recipe is made mostly with cornmeal and then additional spelt and whole-wheat flours are used. Although light in fat and light in sugar, this recipe remains flavorful and moist. It is simple and easy. All it requires is a day of forethought for optimal fermentation.

Using cornmeal in place of flour products allows you to bring in both B vitamins as well as antioxidants vitamin A and vitamin C into your diet. Also cornmeal is a good source of whole grain fiber. The fermentation process in this cornbread recipe helps reduce the phytic acid content, which can bind to essential minerals such as magnesium, calcium, and zinc. Soaking grains in an acidic medium, such as the lime and yogurt, activate the production of phytase, an enzyme produced by good bacteria. Phytase helps neutralize the phytic acid allowing the magnesium, calcium, and zinc available in the grains to be absorbed instead of excreted.

So hurray for fermentation, and yay for some good tasty cornbread!!

Fermented Cornbread(adapted from Nourishing Traditions)

Makes 16 servings

Ingredients:

2 cups medium ground cornmeal

½ cup spelt flour

½ whole-wheat flour

1 ½ cups filtered water

Juice of 1 lime

1 cup non-fat plain yogurt

3 eggs, lightly beaten

¼ cup organic maple syrup (or honey)

¼ cup olive oil
1 tsp sea salt

2 tsp baking soda

Directions:

1. Soak cornmeal and other flours in the water, lime juice, and yogurt. Allow to sit at room temperature for 12-24 hours. It will rise better if soaked for 24 hours.

2. Stir in the remaining ingredients and pour into a buttered/oiled pan (I used a large cast iron skillet)

3. Bake at 325 degrees for about 1 hour or until toothpick comes out clean.

4. Enjoy fresh and warm…..or like me, heat another iron skillet/pan place a little bit of butter in the center and “toast” a slice of cornbread in the butter. You will find a simply delicious and crispy treat awaiting you!

Optional: Personally I like cornbread kept simple, but you can add cheese, chilies, and/or fresh corn to the recipe to add additional flavors and textures.

Morning Glory Breakfast Goodness

noreply@blogger.com (Selva Wohlgemuth) — Sat, 29 Sep 2012 17:53:00 +0000

I have three words for you: Beautiful Olympic Peninsula…….

While still at home in Bothell, and frantically packing multiple bags with clothes for every weather forecast, my mind was racing with excitement. I finally got to go back to the Olympic Peninsula to see Dane’s family, friends, and play in the wonderful outdoors! Gosh how I love this mini road trip! On my way out the door I noticed three perfectly over ripe bananas, left uneaten by Dane, in the fruit basket. I couldn’t consciously leave them behind. Knowing very well that over the weekend I would have the chance to create something delicious with them, I quickly, yet carefully placed the black and yellow bananas on top of everything else in my backpack, making very sure that later I would not be surprised with a gooey sweet mess.

Within two hours, and after a beautiful sunny warm ferry ride to Kingston, Dane was on the other side awaiting my arrival. With arms, back and shoulders full of multiple bags and backpacks, I stepped off the ferry with a huge grin on my face. Finally I was back on the Olympic Peninsula, with three and a half days of great memories awaiting me.

We played, we ate, we drank, we laughed, we relaxed, we had fun! And yes, I did create something delicious with those three black and yellow over-ripe bananas. After a long run out into the countryside, I came back inspired to create a healthy, light, fiber rich, and tasty morning glory muffin.

In my macronutrients class this past week, I learned a lot about fiber, more specifically soluble and insoluble fiber. We learned that soluble fiber is responsible for satiety, decreasing serum cholesterol levels, supporting beneficial prebiotic growth, and ultimately promoting immune function. While insoluble fiber is predominately responsible for increasing stool mass and transit. The health claims of soluble fiber arise due to its viscous gel-forming properties when mixed with water. This attribute decreases gastric (stomach) emptying which is responsible for the longer sense of satiety. The viscous mass also captures fatty acids and cholesterol, inhibiting their absorption, and promoting their excretion in feces. In addition, soluble fiber has been shown to work as a prebiotic. Due to their high fermentability in the large intestine, soluble fibers promote the colonic growth of lactobacilli and bifidobaceteria, both health-promoting bacteria. Short-chain fatty acids are a side product of fermentation, which also boost immune system function by stimulating the production of macrophages, t-helper lymphocytes, and antibodies.

Now after all that great information, doesn’t that make you want to eat more soluble fiber?? Great! The recommended fiber intake for women is 25g/day and for men it is 38g/day. Sadly most Americans only consume about 15 grams of fiber each day. Eating fresh fruit and veggies, as well as whole grains will help increase your daily fiber intake. However, the fruits, veggies, and grains, most noted with a high soluble fiber content include oats, legumes, barley, bananas, apples, pears, prunes, and berries, as well as some vegetables including carrots, broccoli, artichokes, and onions. Foods rich in insoluble fiber are whole-grains, brans, nuts, seeds, and most vegetables and fruits.

Inspired by what my professor had to say, I decided to make these morning glory muffins rich in soluble fiber, including carrots, apples, prunes, bananas, and oats. Also, the muffins have insoluble fiber with the addition of spelt flour. With low sugar, low fat, and full of vitamins, minerals, protein, and fiber, these muffins are a great on the go snack or part of a healthy breakfast.

Morning Glory Muffins

Makes 13 muffins

Ingredients:

2/3 cup spelt flour

1/3 cup unbleached wheat flour

1 cup quick oats

½ large apple with peel, grated

1 medium carrot with peel, grated

3 black and yellow over-ripe bananas, mashed

½ cup low-fat vanilla yogurt

1/3 cup walnuts, chopped

¼ cup brown sugar (or maple syrup)

1/3 cup dried Italian plums (or any other dried fruit)

2 eggs

1 tsp sea salt

1 tsp baking soda

1 tsp baking powder

1 Tbsp cinnamon

1 tsp ginger

Directions:

1. Preheat oven to 350 degrees and butter/oil muffin pans and set aside in freezer.

2. Mix together all the dry ingredients (spelt flour, unbleached flour, oats, walnuts, brown sugar, dried plums, sea salt, baking soda, baking powder, cinnamon and ginger) in a large bowl.

3. In a separate bowl mix together the wet ingredients (apple, carrot, bananas, yogurt, and eggs)

4. Fold the wet ingredients into the dry ingredients, until mixed. Do not stir more than needed.

5. Remove the muffin tins from the freezer and fill with the muffin mixture. Bake for 25-30 minutes and test for doneness with a toothpick. If the toothpick comes out clean they are done!

Optional: Sprinkle the tops of muffins prior to baking with a little bit of brown sugar for a crispy sugar top.

References:
Gropper, S and J. Smith: Advanced Nutrition and Human Metabolism 6th Edition

Sun Kissed Cheeks with a Smell of Smoked Salmon

noreply@blogger.com (Selva Wohlgemuth) — Thu, 20 Sep 2012 21:18:00 +0000

I want to apologize for dropping off the radar for the last two weeks. A lot has been happening, one adventure in particular of which I will tell you about...

For the last 6 months I have been alone, accomplishing my own life without my other half, my partner Dane. I have been to Germany, moved to Seattle, started a new school, and have made new friends, all without him. My life has been pretty organized, regimented, and lacking the outdoor adventure that usually fills my life when Dane is around. However, last week Saturday I received a call. “We are finished and on our way back home,” Dane said, “and guess what, we are flying you up to Sitka on Monday to meet us!!” The excitement in his voice lingered in my ear; I couldn’t believe that in less than 48 hours I would be on my way to see Dane.

Two days later, the captain’s girlfriend and I walk down the ramp into the Sitka arrivals terminal. With full packs and bags filled to the brim with warm clothes and all the local fresh fruits, veggies, and even farm fresh eggs from Bellingham, we run towards our hard-worked, rugged, and radiantly smiling fisherman. Nervous and excited I take a deep breath and run into his arms. Every year this moment is different, but always pure and sweet like the taste of summer’s first fresh strawberries. Once again I feel safe and at home.

As quickly as we arrived, no sooner do we depart on our new sea-bound home, the Western Freedom, a 58 ft aluminum long-lining commercial fishing boat. As long as Dane has been working as a fisherman, I have not had the chance to experience his second life without me. After a long day of travel, I quickly fall asleep into my first slumber at sea.

At 4:30 A.M., the captain and old friend Garrett Elwood stumbles down into the focsle hole to wake us up; it is time to switch out the wheel watching shifts. Sleepy eyed, Dane takes the captain’s chair, and I lay down on the day bunk next to him. Everything is dark, but the wheelhouse is lit up with multiple computer screens, and a dim red light gives everything a secretive glow. Now all we do is watch and listen in the quiet of the night. I close my heavy eyelids, to rest my eyes, and before I know it its already 6:30 A.M. and the light of dawn is creeping in thru the windows. Dane, still awake, drinking his morning coffee, and reading a book, looks over his shoulder and smiles at me, “Good morning beautiful, sleep well?” With a small grin on my face, I nod. “Sorry that I fell asleep.” I slowly get up and sit on his lap, curled up like a little cat. Content and cozy, we finish the last few hours of wheel watch together.

Our adventures led us to many places, and through many different weather patterns. Our first afternoon at sea, we stopped at Baranof Island, an island famous for its beautiful hot springs right next to a roaring river. It was raining, but that just allowed us to sit in the hot springs even longer. The minerals and the warmth thoroughly relaxed our sore muscles. As a group we decided to extend our journey half a day and stay overnight to enjoy another early morning soak. Relaxed and fully rested, on Wednesday morning, the four of us pulled in the ropes and set off on our long journey to Bellingham.

Weather can change from one minute to the next at sea. I knew we would probably see a little rough weather, with rain and high winds, but little did I know exactly what I was in for. After an afternoon passing through Frederik Sound, riding some 3 ft rollers, feeling nauseous, and stumbling around the cabin, I thought I was weathered in for life on the boat. Yet what was to come the following day, made the previous afternoon seem like a breeze. As we entered Clarence Strait Thursday afternoon, the winds hit highs of 40 knots, with swells of 6ft. All of a sudden the swells hit all at once rocking the boat back and forth. It was a thrill, like a roller coaster reaching its height and plummeting to the ground every 10 seconds. Within a blink of my eye, the boat had thrown me across the wheelhouse to the floor. Immediately my heart rate shot through the roof, and the look on my face must have shown the terror in my eyes. Where we going to make it through this alive, I asked myself? It is pretty funny how ones imagination can carry you into another world within an instant. I looked up at Dane as he rushed up the stairs to the wheelhouse, and I heard the urgency in his voice. “Garrett, I’m putting in the stabilizers.” “Roger that” replied the captain. Once Dane returned windblown and soaked through and through, he looked at me with a grin on his face, and I knew we were okay. No SOS, no survival suits, no freezing waters. PHEW!! After a few more hours we crossed over to Tongass Narrows, where relatively calm waters awaited us. With a last minute weather update of incoming 50 knot winds with gusts up to 70 knots, we decided to wait out the weather and moor up in Ketchikan for one night.

Ketchikan is one of the rainiest cities in North America. It is has a big commercial fishing port and makes most of its income during the summer months when huge cruise ships unload tourists for 4 hour Ketchikan shopping sprees. Torrential rains and winds greeted us as we stepped off the Western Freedom Thursday evening. We wined and dined that night, in Ketchikan’s Bar Harbor Restaurant. Happy to have found a warm and tasty kitchen ready to serve us, we collectively rooted for team freedom. With our right hands in we yelled, “Go Freedom!” However, my head was spinning. I felt as though the whole room was moving, and my brain was being smashed from both sides. What was going on with me? Here we are with delicious wine and everything from ribs to Alaskan scallops spread across the table. Why do I have to force myself to be in good spirits? I found out later that this feeling is called “land drunk”. After a certain time at sea, your body has a hard time to find equilibrium after returning to solid land. The only thing that could help me was movement and fresh air. As soon as we returned to the boat I quickly retired to the focsle hole. Although my freshly made blackberry crumble was calling my name along with a good game of Banana Grams, I decided that some much needed shut eye would be the best medicine for me.

After all had a good nights rest in Ketchikan, we got an early start south. The weather had passed us by, and calm seas were awaiting us. What a treat, a full day of travel with sunshine! When the sun is shining the spirits are high. Everyone has a silly grin on his or her face, and life feels like it couldn’t get any better. The scenery as we pass through the inside passage from Alaskan waters into Canadian, is absolutely beautiful. As I stand looking out my window, while working on removing hooks from their long line fishing gear, I see humpback whales breach for air, and birds soaring through the bright blue skies. The temperatures have reached a high of 70 and life is good. I wave to the Alaskan ferry that passed us by, and smile as the passengers happily wave back. My favorite spot is the open walkway on the right side of the Western Freedom. It is the perfect perch to feel the afternoon sun on my face, yet be as close to the water as possible. My feet dangle over the edge, and the breeze tickles my cheeks. The sun warms my chest, and I start to drift off as the XM radio station plays jazz in the background. This is the life, right? So many people would pay to be where I am right now. Garrett walks over to me and hands me a fancy cocktail in a mason jar, whisky, cold coffee, Irish cream, and all topped with whipped cream. Oh, and lets not forget the blue straw! What could be better than to spend the morning watching whales, and then spending the afternoon lazily reading and drinking a fancy cocktail in the sun? Dane comes up from behind me and give me a hug and a kiss on the neck…yup that just tops it all off!

Oh, and I forgot to mention we have even made our own at sea gym. With a yoga mat, a rope, some heavy anchors, and a hang board attached to a beam, we are all set for any sort of work out you can dream of. Want some cardio? Jump rope for half an hour. Want to do some abs or stretching? Then enjoy the beautiful view on the top deck on the yoga mat. Want to build your arms? Then do some pull-ups on the hang board, or lift some small anchors to replace dumbbells. We got what you need! All in the fresh air, in the sun, and in complete nature.

We usually fend for ourselves for breakfast and lunch, but dinner is a communal event. Dane and I cook, or Garrett and his girlfriend take the role as chef and sous-chef, either way there is always too much good food, and wine to be had. We have had steaks, black cod, halibut, and octopus, cooked, brined, marinated, grilled, or poached, you name it. Everything turns out delicious and different. It is a foodie paradise aboard the Western Freedom, even Martha Stewart would approve!

Sometimes I feel the urge to pinch myself, as if to remind me what a dream we are living. The real life is only a couple days away beckoning our return. I smile and push it out of my mind a little longer. These days are purely beautiful, no stress, no guilt, no responsibilities, just a lot of love, delicious food, friendship, and the abundance of mother nature in its purest unadulterated form. After a full week of fun and adventure, two fisherman and their girlfriends arrive sun kissed, windblown, and smelling of smoked salmon, into the Bellingham marina. WELCOME HOME BOYS!

As a little taste of our trip I want to share something with you, something that has been shared with me, and will always remind me of this wonderful experience Dane and Garrett have given me. It is a recipe for pickled black cod. You may be weary and cautious, and you may be curious, but let me persuade you to try it yourself. It is not only a delicacy but it is also very delicious. As a true and tried traditional recipe of the Elwood family, it has surpassed all taste tests, and won every time. If you have mixed feelings initially, allow it to grow on you. It is a new flavor, and it is intense, but it is unique and different in a very good way. For any foodie that loves seafood, this will be a sure hit. I recommend eating pickled black cod with crackers, in sandwiches, or even as part of a hors d' oeuvres plate.

Pickled Black Cod
Makes 2 quart sized mason jars (about eight 8oz mason jars)
Ingredients:
Pickling Salt
8 cups cool filtered water
1 egg
8 cups of cubed fish (Black Cod)
2 cups white vinegar, plus additional for brining
1 1/2 cups organic sugar
1 cup white wine (chardonnay)
2 Tblsp pickling spices
1 large onion, sliced
1/4 cup organic lemon juice

Directions:
1. Place 8 cups filtered water into a large ceramic or glass bowl (do not use a metal bowl) and mix in enough pickling salt to float an egg in the water.
2. Brine the fish for 24 hours in the salt water.
3. After 24 hours have passed rinse the fish well in fresh water, and drain.
4. Cover the fish with white vinegar and soak for 24 hours. Rinse well and drain.
5. Heat sugar, 2 cups white vinegar, and spices to a boil and allow to simmer 10 minutes.
6. Cool to room temperature. You do not want the brine to be warm because this will change the texture of the fish.
7. Sanitize the mason jars by steaming them in a large pot. First fill the large pot with water, set in the mason jars, and then heat to a steady simmer for 10 minutes. Remove the jars from hot water and place onto a clean kitchen towel. They are now ready to be filled.
7. Once the brine mixture is cooled, add the wine and lemon juice.
8. Layer the onions and fish into the mason jars and cover with cooled brine, including spices.
9. Store in refrigerator for 3 days prior to serving.

Optional: Add a chile to each of the mason jars to add a spicy kick.
If you are interested in ordering fish from the 2013 season, feel free to contact the Western Freedom.

Fresh Easy Nut Milk...as easy as 1, 2, 3

noreply@blogger.com (Selva Wohlgemuth) — Wed, 05 Sep 2012 02:31:00 +0000

I bet everyone has had a great Labor Day weekend. Who doesn't enjoy 4 days off, right? I sure did!!

Friday was the last of the long 60 days of biochemistry. By 8:30 am I was finished with my last test and was overcome with a wave of enlightenment. I WAS FINISHED!! All the hard work, and grueling study hours, paid off. Procrastination was held at bay, and motivation pulled me through the finish line. What a sense of relief!

However, unlike most my classmates, I still had a long list of "to do's" before any celebration was in order. Today was the day I also had to move from North Seattle to the East. After my last long run along the Burke-Gilman trail, I started packing. It was only 10:30 am but it seemed like the day had been going on forever. Waking up at 4:30 for a pre-test cram session can do that.

By noon I was finished, my car packed to the brim, and my back aching. It sucks to move alone. All the stress, anxiety, and frustration just seems to build, one box after another. Finally, with the windows rolled down, and NPR turned on, I made my way, sweaty and tired to my new home.

I now live on a little farm in the city. It sounds crazy right?? Three acres, with chickens, fruit trees, and both a flower and vegetable garden. It seems I have found a little slice of heaven, only 5 miles away from Bastyr. Sometimes I just smile to myself and thank all my lucky stars. The path that has led me to Bastyr always just seems to fall into place. I truly believe the world is helping me fulfill my dream.

After unpacking and organizing, my weekend finally began with a good glass of red wine. The weekend was beautiful and filled with friends, indulgence, and gratefulness. A whirlwind of life in its finest moments. It ended as quickly as it came, with a hug and wave goodbye.

Now, alone in a new house, and a few weeks of summer left, I have time to create and share with you. My refrigerator is plump with a rainbow of colors from my farmer's market buys. However, all I need is fresh milk. Nut milk is the easiest and simplest way to create fresh non-dairy milk at home. I didn't realize until last year how quickly one can make their own nut milk, without any of the added stabilizers, flavors, or sugars of the store bought versions. To top it off, it turns out to be quite a bit cheaper!

Since most people have tried almond milk, I decided base my recipe with almonds today. However, you can use walnuts, cashews, hazelnuts, seeds such as hemp, sesame, sunflower, etc. You can also add a little sweetener and spices to flavor you milk naturally if you like. Just get creative.

Almonds, are wonderfully nutritious nuts. They are great sources of riboflavin which works as a co-enzyme in energy production (FAD) and as well in preventing oxidative stress in cells. Also, almonds are high in vitamin E which acts as an antioxidant, riding the body of free radicals, and helping in reducing oxidative stress. Magnesium plays a vital role in the relaxation of muscles as well as veins and arteries. A proper balance of both calcium and magnesium is very important. However, many people are deficient in magnesium, which is associated with cramps, aching, and soreness, as well as nervous system problems. One serving of almonds, which is a quarter cup, supplies 24.6% of your daily magnesium, 44.8% of your daily vitamin E, and 17.8% of you daily riboflavin.

However, nuts must be soaked to offer the most nutrition. Almonds and other nuts contain phytic acid, which reduces your ability to absorb minerals during digestion. Phytic acid binds to important minerals such as calcium, magnesium, iron and zinc in the small intestine rendering them insoluble. This hinders them from being absorbed by the gut cells and can cause mineral deficiencies. Soaking nuts in filtered water over night helps break down the phytic acid. Since nuts and seeds are bursting with wonderful macro and micro nutrients, in order to benefit most from you newly made nut milk, please take the time to soak them prior to starting the procedure.

When getting creative with this basic nut milk recipe, you can create a creamier milk by adding more nuts to the 4 cups of water. This basic recipe is for a nice light milk. However, if you are craving something more dessert like, simply just add more nuts. If you would rather have no flavor, just omit the vanilla. Since cow's milk is naturally sweet, I add a single date for sweetness and a dash of salt, brightens the flavor. Have fun, and enjoy making your own personal nut milk.

Lightly Sweet Vanilla Almond "Milk"
Makes a quart
Ingredients:
4 cups filtered water
1/2 cup almonds (soaked overnight and rinsed)
1/2 tsp pure vanilla extract (or 1/2 vanilla bean scraped)
1 date (pitted)
dash of sea salt

Kitchen Tools:
High speed blender (I use a Blendtec)
Thin kitchen towel or nut milk bag
Large sieve
Large kitchen bowl
Clean glass container

Directions:
1. Place nuts into a bowl and cover with filtered water. Leave on counter at room temperature overnight.
2. Drain and rinse nuts and put into the blender. Fill the blender with 4 cups of filtered water.
3. Add the date (or your choice of sweetener) and the vanilla.
4. Blend on high for about 45 seconds to 1 minute, until light and frothy.
5. Place sieve into bowl. Soak the kitchen towel in water and ring out any excess. Lay the kitchen towel into the sieve and pour the milk into the towel slowly. Bring the corners of the towel together and squeeze out any remaining liquid. Save the nut pulp for baking or discard into compost.
6. Rinse the towel and wring out excess water. Repeat the procedure to insure pure milk.

7. Pour the fresh milk into a clean glass container and store in refrigerator for 3-4 days. Use like regular milk in cereal, baking, oatmeal, etc.

References:
Worlds Healthiest Foods: Almonds
Nourishing Traditions: Sally Fallon

Raw Thai Collard Wraps for Vibrancy and Health

noreply@blogger.com (Selva Wohlgemuth) — Sat, 25 Aug 2012 22:20:00 +0000

I feel good, I knew that I would, I feel good, I knew that would now. So good! So good, because I got you!" This song describes exactly how I feel today...GOOD!

What a morning this Saturday turns out to be. I wake up refreshed, energetic, and alive. The weekend is here with two days where my biochemistry textbook remains closed, and out of service. This last week my head felt full of cotton, and my body heavy with inactivity. I can see it my classmates’ eyes, as well as in my professor, everyone is feeling tiresome and overworked. Week 7 down, and week 8 left to go. Bring it on!

With such an information overload during the week, and a test every Friday, the weekends have a whole new meaning to me. They are beautiful. Nothing can be over or under planned. A simple weekend, is just as great as one filled with parties, adventures, and friends. This weekend greets me with a quiet peace, and sunrays rays peak through my window. I breathe in and I breathe out, at ease and excited to start this beautiful day.

Since today I crave the sense of purity, I am inspired to share a meal with ingredients that shine in their purest forms. Raw food is cleansing and cooling. If one is overworked, overheated, anxious, nervous, or stressed, eating raw foods can bring a sense of clarity. Especially on warm sunny days when all you crave anyways is something fresh and bursting with color. The high dose of unaltered vitamins, minerals, and oils available in raw foods, is a great way to cleanse and boost your body and soul.

Raw collard wraps, are a great way to make an easy, beautiful meal. Since I love the combinations of Thai spices and ingredients, I decided to venture down the path of East Asian cooking.

I don’t believe that collard greens are traditional Asian vegetables, but here we have heard of them often in southern cooking, smothered in butter and cream. Collard leaves are wonderful. Not only are they a versatile vegetable, where one can use them creatively in many ways, but also they are overlooked superstars. Perhaps you have heard that cabbage and broccoli are great against cancer due to high amounts of sulfur compounds. Well, so is the collard leaf. It has four main compounds that are part of the glucosinolate family, which are easily converted to isothiocyanates. Isothiocyanates help support the body in detox and immune system functions, as well as working against inflammation. Collard greens are most highly noted with their ability to support the body in the prevention of bladder, breast, ovarian, and prostate cancers.

However, what is the most exciting news for me is the ability of collard greens, as well as other cruciferous vegetables, to bring a healthy ratio of progesterone and estrogen in the human body. Cruciferous vegetables have a compound called diindolylmethane, or DIM. This phytochemical is able to modify the metabolism of estrogen, by blocking estrogen receptors. This enables the body to naturally balance its progesterone and estrogen levels. High estrogen levels are associated with breast, ovarian, and prostate cancers, as well as infertility. DIM not only inhibits “bad” estrogen from estrogen receptors, but it also promotes the production of beneficial estrogen.

So, I would say, eat cruciferous vegetables often! In today’s world, we are constantly surrounded by pesticides and consume high fat diets. These both promote elevated “bad” estrogen exposure. Men and women alike can support healthy aging, by eating a whole foods diet, and adding collards, cabbage, and broccoli, more often as mainstay vegetables.

These wraps are great as appetizers or can be the main course of a meal. My simple papaya and lime salad would be a great addition to these delicious wraps.

Raw Thai Collard Wraps

Makes 4 Wraps

Ingredients:

For the wraps:

4 collard leaves

1 cup shredded carrots

1 cup thinly sliced red cabbage

1/2 cucumber, thinly sliced

1/2 ripe mango, thinly sliced

1 avocado

8 basil leaves

1/4 cup dry roasted peanuts, roughly chopped

For the dressing:

Juice of 1 lime

2 Tbsp organic seasoned rice vinegar

2 Tbsp sesame oil, organic cold pressed

2 Tbsp maple syrup

2 tsp tamari

2 garlic cloves, crushed

1/2 thai chili pepper (or any spicy chili pepper)

Directions:

1. First start by preparing the dressing. This allows the flavors to infuse while you prepare everything else. You can make this dressing ahead of time for more flavor.

2. In order to properly crush the garlic cloves, press down firmly with the side of a large knife. This crushes them. I place the side of the knife on top of the garlic and with the palm of my right hand I push my weight on top of the clove. This allows the juices to flow out without the chunks of garlic.

3. Finely chop the 1/2 chili pepper and put in a glass jar with the crushed garlic cloves.

4. Add the remaining ingredients and stir well. Allow the dressing to infuse at least a half an hour prior to serving.

5. Then prepare the collard leaves. Chop off the stem, and carefully with a sharp paring knife shave down the thick stem of the collard. Try to cut it down as flat as possible without cutting into the leaves.

2. Once your "wraps" are ready, place the cucumber down first in the middle, then top with the shredded carrot and cabbage. Spoon two teaspoons of the dressing on top.

7. Then follow with slices of mango, avocado, and finally basil. Sprinkle with a bit of chopped peanuts.

8. To properly fold the collard wraps, begin by folding the bottom edge (where the stem used to be), up and over the veggies. Then fold in both sides. Follow by rolling the wrap up. Some may want to unroll, if the filling is not heavy enough. If need be, pierce them shut with a toothpick. Usually, I do not have this problem.

9. As a garnish, add any left over chopped peanuts to the remaining dressing. Serve the wraps with additional dressing on the side.

Optional: If you want them to be more hearty, add quinoa or amaranth. These two grains are complete vegetarian protein sources, containing lysine, which most grains lack.

Reference:

Zeligs, M. Safer Estrogen with Phytonutrition

World’s Healthiest Foods: Collard Greens

Addicted to Blackberries: A frozen dessert

noreply@blogger.com (Selva Wohlgemuth) — Mon, 20 Aug 2012 23:16:00 +0000

It's too hot to cook. The temperatures are soaring, and all I want to do is to hide in the shade and hang my feet in cold water. I feel like I am swelling up like a red balloon. My body just is not used to 95 degrees and plus humidity.

My mind screams ice cream, yet I know there is none to find in my freezer. I never buy it. As a child, getting ice cream on a waffle cone was something I looked forward to every summer; one scoop chocolate chip mint, one scoop espresso explosion. Ahh, yes, the memories. However, as an adult I rarely treat myself to ice cream. I lazily ponder driving to the nearest Food Co-op but I can’t imagine getting into my hot car. It has no A/C, plus the driver’s side window does not roll down. Within minutes I would be sitting in my own sweat. NO THANK YOU. I decide, that if I truly want to sub-come to my ice cream craving, I needed to make it myself. Pure, fresh, and healthy of course.

Motivated, I get up, grab a big bowl, and head to my favorite neighborhood blackberry bushes that have been treating me so kindly thus far. By the time I feel overwhelmed by the heat the bowl is ¾ full. That should be enough for some homemade frozen blackberry dessert!

Luckily my house stays relatively cool, and I get to work. Coconut milk for the creamy taste, Greek yogurt for the creamy texture, honey for sweetener, lime for a fresh zing, and of course the blackberries. Yum! Sadly, I don’t have an ice cream maker, nor do I have the fancy Popsicle trays, but I do have a ton of mason jars. I fill a few ¾ full, and place them into the freezer. Every half hour or so, I use a long spoon and stir the mixture, so the frozen sides mix with the liquid center. Soon I have my own freshly made frozen blackberry “ice cream".

Like I mentioned in my earlier post, blackberries are sweet treats filled with all kinds of nutritional goodness. If you want to know more about the wonders of the blackberry, read my post here, and perhaps even find a recipe for a healthy sugar free blackberry jam.

May the abundance inspire you!

Frozen Blackberry Dessert

Makes about 5 cups

Ingredients:

4 cups freshly picked blackberries (rinsed well)

1 can organic coconut milk

1 ½ cups Greek yogurt (I used non-fat)

2/3 cups honey

zest of 1 lime

juice of ½ lime

Directions:

1. Place blackberries into a food processor and blend. If you don’t like the texture of the seeds, sieve the blackberry puree thru a fine mesh sieve, and pour back into the food processor. I like to leave the seeds because they are full of fiber and omega-3 fatty acids.

2. Pour in coconut milk and honey and process until you have a smooth mixture.

3. Add the non-fat Greek yogurt and the lime zest and juice. Pulse to mix.

4. If you have an ice cream maker, follow the instructions with your machine. If you have a popsicle tray, fill and freeze for about 1 hour, and then add the popsicle stick and continue to freeze. However, if you are like me, fill small wide-mouthed mason jars with the mixture. Every half hour, scrap the sides and mix well. You can even place the mixture into a long and deep baking dish, whisking every half hour or so to freeze the mixture evenly.

5. If you used the mason jar method, prior to serving I allow the “ice cream” to thaw slightly on the counter (about 10 minutes) to be able to scoop the ice cream out easier.

Optional: Serve with a dollop of Greek yogurt and top with fresh fruit of choice.

Treat of High Summer: Blackberry and Red Wine Jam

noreply@blogger.com (Selva Wohlgemuth) — Tue, 07 Aug 2012 19:25:00 +0000

The hottest temperatures of the summer have finally hit Seattle. High 80's without a cloud in the sky greeted us North-westerners over the weekend. It was hot. To many across the nation, this may seem cool, but we here are not used to these highs. Many scramble through the house trying to find last years sunscreen and sun hats to prepare for the intense sunshine. Shade and water are treated like gold. However, with this intense heat and sunshine, comes also the beginning of the blackberry season.

I love blackberries. Maybe it is because they bring me back to my childhood memories, picking buckets upon buckets along the Skagit River, to make a years supply of blackberry jam. My father always recruited my brother, my mom, and I to help him pick. The more, the better. The following days would be spent making jam, wafting the aroma of blackberries and lemon throughout the house. We made so much that the surplus became gifts for family friends throughout the holidays. It was a time when us four were all together, happy and healthy. Even our dog, could not get enough blackberries.

Now in my mid twenties I am reliving this memory. Earlier this week I went to pick my own bowl full at the abundant neighborhood blackberry bushes down the street. Within a quarter hour, I had picked plenty for a little batch of jam, and extra for snacking. The hot rays of the sun had transformed the little firm green berries into plump, sweet, and juicy bits of dark purple goodness. They were delicious.

Inspired by a glass of good red wine, I got into production mode. How could I make a delicious, unique and healthy jam with these perfectly ripened blackberries? Well, instead of sugar I decided to use dates. They not only sweeten, but also carry along fiber and important vitamins and minerals for the body. A bit of red wine, and some lemon juice to brighten the flavors also made it into the pot. And then I stopped. The flavors complimented each other perfectly.

Everyone always says that berries are good for you, but how? Blackberries contain a whole host of beneficial compounds, including antioxidants. Although the blueberry is the superstar of antioxidants, the blackberry is not far behind. 1 cup of blackberries has an antioxidant capacity of 7700, compared to 9000 in blueberries. Blackberries still remain in the top 10 highest antioxidant foods. Why are antioxidants so good? They help prevent and repair oxidative stress in the body, which can be a precursor to cancer and other degenerative diseases. In addition, blackberries are great sources of fiber, vitamin C, vitamin K, and manganese, and also are a source of omega-3. Omega-3 helps to reduce inflammation, vitamin K is used to help clot blood when there is an open wound, manganese helps the body utilize key nutrients such as biotin and choline, while vitamin C acts as an additional antioxidant. Just 1 cup offers so much! And to top it off, in the summer month, blackberries are EVERYWHERE FOR FREE. Just make sure to pick berries aways from high traffic zones, and to rinse them thoroughly prior to use. You can even freeze them for later.

Making jam is great way to preserve these delicious berries and have access to them year round. Also, often store bought jams are made with lots of sugar, especially refined sugars. Therefore, by utilizing the sweet dates, you can enjoy this breakfast staple without a sugar overdose. I hope you like this lightly sweet jam that tastes of high summer.

Blackberry and Red Wine Jam

Makes 4 small mason jars or 2 pint sized mason jars

Ingredients:

6 cups rinsed blackberries

12 medjool dates, pitted and soaked for at least 30 minutes

1/2 cup red wine (I used cabernet sauvignon)

juice of 1/2 lemon

Directions:

1. Put blackberries and red wine into a large saucepan and heat until boiling. Reduce heat to a steady simmer.

2. With a large wooden spoon crush the blackberries and stir often. Allow the berries to break down completely and the liquid to reduce.

3. Meanwhile, place dates into a food processor, and discard the soaking water. Process until a smooth paste is formed.

4. Add the date paste and lemon juice to the blackberry and wine mixture and stir well. Allow to simmer for about 5 minutes while stirring often. Do not let it burn on the bottom!

5. Meanwhile bring a large pot with mason jars and a little water to a boil. Place a lid on top to keep steam in. This will sterilize your jars.

6. Pour the hot jam liquid into sterilized jars and top with clean lids. Place on counter top until the lids "pop" inward. They can now be stored safely for later use.

Side Note: The dates not only sweeten the jam but also help create a spreadable consistency like pectin.

References:
Worlds Healthiest Foods: Vitamin C, Manganese
Nutrition Data: Blackberries

Sweet and Savory Prosciutto Wrapped Dates

noreply@blogger.com (Selva Wohlgemuth) — Mon, 30 Jul 2012 02:58:00 +0000

A date. Simple and sweet, wrinkled and brown. It is not the beauty on the block like a bright yellow mango, or a vibrant pink papaya. It may not be as juicy, or as colorful as its other tropical friends, but its versatility is what makes it unique. No need for peeling, no need for much preparation time, simply pit and eat. Yum.

Dates are great for the active folk. They are a pure source of energy, and carry a big punch for their size. One date alone has 66 calories, primarily made of sugar and fiber. It is nature’s purest candy. So for those hiking the trails of the Pacific Northwest to runners and athletes alike, dates are a great way to stay fueled. Within a serving you will find many vitamins and minerals essential for energy production, muscle contraction, and nerve function. The big star of the date is potassium. Potassium, along with sodium, helps regulate the activity of muscle contraction and nerve function. Copper, manganese, magnesium, and b vitamins, are also found in this sweet treat. Not to mention, one date alone, offers 2 grams of fiber. The instant fuel, plus fiber, vitamins, and minerals, give your body exactly what it needs to power your brain and muscles throughout the day.

I often use dates in place of sugar in baking, making salad dressings, in raw desserts, or even for sweet and savory appetizers. However, my favorite way is to serve them stuffed with goat cheese and wrapped in prosciutto. The sweetness of the date, the salty prosciutto, and the creamy goat cheese, make a masterpiece in minutes. Nobody can get enough once they have had a taste of these little bits of heaven.

A big green salad, a glass of good red wine, and prosciutto wrapped dates, transform a simple dinner into an elegant evening. So please, make these at home and share with your dear friends on the back porch in the evening sun. I know you will enjoy these as much as I do.

Prosciutto Wrapped Dates

Makes 2 Servings

Ingredients:

6 medjool dates

3 slices prosciutto

fresh plain goat cheese (small package will do)

Directions:

1. Preheat oven to 475 degrees.

2. Slice dates down the middle on one side. Pit the date. Make sure only to cut through one side. You want to make a pocket out of the date.

3. Fill the inside of date with goat cheese. I use a butter knife and smear about a tsp worth of goat cheese into each.

4. Press the dates closed.

5. Cut the 3 slices of prosciutto in half the long way. Use one half per date. Roll up the date so that the end piece of the prosciutto is on the bottom and the slit is facing up. This way you keep the prosciutto from unwrapping and the goat cheese from flowing out.

6. Place wrapped dates onto baking sheet and bake for about 10-15 minutes. You want the prosciutto to get nice and crispy.

7. Serve immediately.

Optional: To kick it up a notch further use either a balsamic reduction or a local honey to make zig-zags or swirls on the plate. Place the hot dates on top.

Halibut Ceviche for Good Health

noreply@blogger.com (Selva Wohlgemuth) — Sun, 22 Jul 2012 05:20:00 +0000

When it is hot outside, I often have little to no appetite for anything warm. Instead fresh, raw foods get my stomach a growlin'. I love salads and fresh fruit, but sometimes I crave a little something different. Today I made a summer favorite, halibut ceviche. It is cool, it is refreshing, and it is tasty! Ceviche is a latin american dish, where raw fish or seafood, is "cooked" in lime and lemon juice and mixed with fresh tomatoes, cilantro, red onion, and jalapeno. The flavors of this meal always take me back to my travels abroad in Central America. Ahh...the good times at the beach and in the jungle.

So what is so good about ceviche? Well its fresh, quick and easy to make, tastes delicious, and is full of healthy fats and lean protein. Halibut is a deep water fish and is known for its good omega-3 fatty acids, which are easily destroyed by heat. Therefore, ceviche is a great way to get the most out of the fresh seafood.

Fatty acids are important in a balanced diet, especially if they are essential. Essential fatty acids cannot be made from triglycerides, but can only be taken in through food. Omega-3 fatty acids happen to be essential and play a large roll in reducing inflammation in the body. They help increase the ratio of HDL/LDL, decrease triglyceride levels, decrease blood pressure, and decrease inflammation. Today the western diet has a very unbalanced ratio of omega-6 to omega-3 fatty acids, promoting many diseases involved with inflammation such as cardiovascular disease, cancer, and rheumatoid arthritis. Although both are essential, we are getting 15x more omega-6 fatty acids in our diets, and hardly any omega-3 fatty acids. Omega-6 is part of the inflammation response in our bodies, whereas omega-3 counteracts this process. We need omega-6 to help in immune response. However, if we are consuming too much omega-6, our bodies will undergo a continual inflammation response. This can be harmful over long periods of time. Researchers have found that increasing our ratio of omega-3 to omega-6 increases suppressive effects of pathogenic diseases.

Omega-6 is found in most vegetable oils and grains and therefore is consumed readily. Large amounts of omega-3 is found in deep-water fish, chia seeds, flax, walnuts, and animal products from pasture-raised cows and chickens.

Halibut also provides good a source of vitamin B12, niacin, vitamin B6, and tryptophan. Vitamin B12 helps stimulate healthy brain function and blood formation, while niacin, B6, and tryptophan work together to promote ATP (energy) production. Tryptophan is also a precursor to serotonin, a neurotransmitter that helps regulate appetite, sleep patterns and mood.

Wow, isn't Halibut great? Not too mention a 4 oz. serving has 30 grams of protein and weighs in at only 160 calories. Therefore, not only is ceviche a nice refreshing summer meal, but it will help keep you energized for the rest of the day.

Ceviche is great as an appetizer or as a light meal. Let the flavors of Central America keep you healthy and fit over the next hot summer months.

Halibut Ceviche
Makes a large bowl full
Ingredients:
1 pound fresh halibut filet
3 roma tomatoes, diced
3 organic limes
2 organic lemons
1/2 red onion, finely diced
1/2 bundle cilantro, chopped
1/2 jalapeno, finely chopped
1 tbsp olive oil
sea salt
fresh ground pepper

Directions:
1. Lay the halibut face down, and while pulling the skin back, use a sharp knife to separate the meat from the skin.
2. Dice the filet into small chunks, and put into a large bowl.
3. Zest 2 limes and 1 lemon, and put zest into bowl.
4. Juice all the limes and lemons and add juice to the bowl. Stir well
5. Leave in refrigerator at least 30 minutes.
6. Add the onion, tomato, cilantro, jalapeno, and olive oil.
7. Season with sea salt and pepper. Mix well.
8. Allow to rest at least an hour in refrigerator before serving.

I love to serve ceviche with avocado and baked corn tortillas. My favorite way to serve corn tortillas is to brush each side of the corn tortilla with a little bit of olive oil and a sprinkle of sea salt. Then bake in 450 degree oven until lightly crispy.

References:
Simopoulous, AP. The Importance of the Ratio of Omega-6/Omega-3 Essential Fatty Acids. (2008)
Worlds Healthiest Foods: Halibut, Omega-3

I Spy Something Red and Delicious

noreply@blogger.com (Selva Wohlgemuth) — Mon, 16 Jul 2012 03:04:00 +0000

I absolutely love berries, especially the delicate raspberries. Right now in Washington their abundancy is seen at every farmers market and fruit stand. Bright red and juicy, they catch my eye every time. However, organic fresh raspberries tend to be quite expensive, costing about $4 per ½ pint. Knowing very well the raspberries would be devoured within 5 minutes, I usually buy them as a treat. Yet this summer, I am fortunate to be able to pick some of my very own in trade for watering a garden.

Even if it takes me a whole hour to water the garden, it is definitely worth the trip and my time. I am soaking up the vitamin D in my bathing suit top allowing the sun to warm my back and shoulders, and the cool drip from the hose to cool my hands and feet. Work before play, right? I spy the dots of red through the leaves as I water each bed. I can think of nothing better than picking the raspberries in the bright warm sun. The heat releases their aroma, and their vibrant color is enhanced by the light. One for me and a handful for the basket…yum! Within a half an hour, I have filled four pint sized berry cartons. What a deal!

Flavor and texture is not all that makes the raspberry so desirable. It also contains many important micronutrients that give this berry the health reputation it deserves. Phytonutrients in the raspberry work as antioxidants and offer antimicrobial and anticarcinogenic protection. Raspberries have a very high antioxidant activity, much higher than that of strawberries, kiwis, or tomatoes. Well researched ellagic acid, is an antioxidant that helps prevent unwanted cell membrane damage by neutralizing free radicals. It is found almost exclusively in raspberries and research is suggesting that the ellagitannin family works against cancer, by inhibiting cancer cell proliferation. Also, its well-researched flavonoids anthocyanins, which give the raspberry its characteristic bright red color, not only work as additional antioxidants, but also have antimicrobial properties helping to prevent overgrowth of unwanted bacteria such as Candida albicans, most often found in women.

Besides the ellagitannins and anthocyanins, 1 cup of fresh raspberries offers an excellent source of vitamin C and manganese, both which work as anitoxidants. In addition 8 grams of dietary fiber is found in 1 cup of raspberries, which is great for maintaining blood sugar levels and colon health.

Raspberries are little packages of pure goodness, so what is not to love about them? In order to get the most of their benefits eat them fresh or freeze them right away. I love to add them to salads, fruit bowls, oatmeal, or just eat them as is. You can even substitute them for the strawberries in the fresh strawberry tart, for a delicious dessert.

This morning I decided to use my fresh raspberries in good ol' oatmeal. Instead of sweetening the oatmeal with sugar, honey, or maple syrup, I grated in a pink lady apple. However, if you need the little bit of honey on top, thats okay too.

Sugar-Free Raspberry Oatmeal

Makes 1 serving

Ingredients:

½ cup rolled oats

1 cup water

1 small pink lady apple (or ½ large), grated with peel

1/2 tsp cinnamon

dash pure vanilla extract

sprinkle sea salt

½ cup raspberries

2 dollops Greek yogurt

1 Tblsp hemp hearts, or any chopped nut (walnuts, almonds, pecans)

Honey or maple syrup (optional)

Directions:

1. Place rolled oats and water in a sauce pan and bring to boil. Once boiling reduce heat to medium-low.

2. Add in grated apple, salt, cinnamon, and vanilla. Stir well with wooden spoon and cover with a lid.

3. Cook until oats are done (about 5 minutes). You may want to add more water depending on how you like the consistency of your oats.

4. Pour the oat mixture in a bowl and top with dollops of Greek yogurt, raspberries, and then your choice of nut.

5. If you like it a bit sweeter, finish with a drizzle of honey or maple syrup.

Zwetschgenkuchen für Basti

noreply@blogger.com (Selva Wohlgemuth) — Tue, 03 Jul 2012 16:46:00 +0000

Three years ago, the 2nd of July was a bright and sunny summer day. You could feel the heat early in the morning, and not a single cloud was in the sky. The whole town of Bellingham seemed to awake with a smile on their face. Yet my brother, my mother, and I had a different fate for the day, one that still vividly replays in my mind.

I remember, a phone call, something along the lines of "Selva, you need to come home now." I could sense the urgency in the tone of the voice, one that gives you shivers down your spine. I knew something had happened, but what I found on the other side of my parents door, was not to reckon with. Two policemen where in our home and Wendelin was already with my mom. I remember how they both walked towards me, shock in their eyes, yet calm as an evening before a storm. My head was spinning, and the adrenaline was pumping through me veins, I wanted and needed an answer. My mom looked at me and calmly said, "Basti died."

What happened next, all just seems like a blurr. The heat of the sun and the bright blue sky, seemed too intense for my skin and my eyes. Who would have thought that on that beautiful summer day, my father would pass away.

Its been three years, and we all are just "chugging along," yet there is not a day when I don't think about you. You were and still remain an inspiration in my life. I only wish I could share my footsteps on this earth with you.

So for this special day, I decided to bake a German Zwetschgenkuchen. It is a prune tart, on a yeasted dough, lightly sweet with a sprinkle of almonds. It is not heavy, nor is it very dessert like. The tart itself is very simple. It was my father's favorite. Zwetschgenkuchen was his main food group during prune season. He would pick them like crazy, and even made his own jam. Every time a prune tart was eaten, my mother baked another. It was as if he knew he only had so much time to enjoy this delicious late summer treat. I never really understood his love for the prune, until I grew older myself. I now enjoy a piece here and there, and am reminded of him.

We love this tart as is, or with a dollop of homemade whipped cream. Usually it has eggs, butter, and low fat milk in the recipe, but so my whole small family could enjoy this treat, I made a vegan version. I replaced the butter with coconut oil, the milk with almond milk, and just omitted the egg. It turned out great, although it was made from last years frozen prunes. However, the best way to eat the tart, is during prune season, when they are full of sweetened juice. Wash and dry the prunes and then remove the pit. To decorate this simple tart, just cut two slits in the top of each halve prior to placing them on the dough.

Zwetschgenkuchen (German Plum Tart)
Makes one cookie sheet
Ingredients:
300 g whole Wheat Flour
100 g unbleached wheat flour
25 g active Yeast (about 4 tsp)
1 cup lukewarm almond milk
1 egg (optional)
1 Tbsp sugar
1 dash salt
100 g sugar
1 Tbsp baking powder
100 g coconut oil
1/3 cup chopped almonds
Dried bread crumbs (stuffing, rusk)
2 kg prunes

Directions:
1. Mix together the two flours in a large bowl. Make mound with the flour and create a deep hole in the top (like a volcano). You want to be able to pour the milk into this hole.
2. Mix the yeast, 1 Tbsp sugar, and lukewarm almond milk together in a cup and set aside for about 10 minutes to let the yeast bubble.
3. Pour the yeast milk mixture into the flour mound, and sprinkle some of the outside flour on top. In circular motions around the flour mound sprinkle the sugar, salt, and baking powder. Mix together.
4. Add the coconut oil (softened) and 1 egg (optional) and knead everything together in an elastic, smooth dough. If it seems a little wet, you can add a little sprinkle of unbleached flour.
5. Cover the bowl with a kitchen towel and place in a warm spot. Allow the dough to rise for about 30 minutes to an hour, depending on the room temperature.
6. Meanwhile, butter or oil a cookie sheet and dust the bottom evenly with flour. Shake off any excess flour.
6. Once the dough has doubled in size, remove from bowl, quickly knead through, and roll out onto the cookie sheet. With your fingers pull the dough up along the sides to create the crust. With a fork poke holes evenly across the dough.
8. Preheat the oven to 385 degrees.
9. Evenly sprinkle the dough with the rusk bread crumbs or even quick oats will do. Then the almonds.
10. Now place the prune halves onto the dough in row formations. Make sure you overlap them slightly and tightly arrange them on the dough.
11. Bake for 35 minutes or until crust is golden brown. Sometimes the prunes create a lot of juice and the dough underneath may need a few more minutes to be done. Enjoy!

Sweet Home Bellingham

noreply@blogger.com (Selva Wohlgemuth) — Fri, 29 Jun 2012 13:31:00 +0000

I am back with both feet on solid ground. After 20 hours of travel time from my doorstep in Freiburg to my doorstep in Bellingham, I am happily exhausted. Was my time in Germany all a dream?? Did that quarter of a year, really fly by that fast?? My neighborhood still looks the same, the town still looks the same, yet I have come back a little different. My european outfit, looks out of place in this town. What was casual and comfortable in Germany, seems too well dressed for Bellingham standards-tight black pants, with a thin golden belt, a small pink cardigan, leather shoes, and a bright lip stick to match. Double takes and nice bright smiles where greeting me everywhere as my mother and I walked the Boulevard promenade in the evening sun. It has only been four hours since I have been home, and the celebratory "welcome back" beer at good ol' Boundary Bay, is bringing my wired mind, down to the level of my tired body. Lets call it a day, and let these tired muscles and tired eyes rest until tomorrows light.

Nectarines and Apples, Oh My!

noreply@blogger.com (Selva Wohlgemuth) — Fri, 22 Jun 2012 11:52:00 +0000

My last week at the Bodensee, is flying by. I rode my bike to Bregenz along the lake. I hiked up to the Pfander to overlook the lake. I flew in a Zeppelin to see how it felt to fly over the lake. I went swimming in the hot springs in Uberlingen and jumped into the Bodensee to refresh. We drank wine made from the vineyards in Meersburg and we ate delicious German food. Summer at the Bodensee is beautiful and I am lucky to have been able to experience so much during my stay here. My grandparents always say, "We live where others go on vacation." And I have to agree.

If you haven't visited the Bodensee in the summer, you must go. Fresh fruit orchards filled with local cherries, peaches, nectarines, pears, and apples surround each little town. Strawberry fields waft their aroma in the hot sun, and vineyards cover the hills along the lake. Sailboats and ferries cross the endless waters, and the Swiss Alps glow in all their glory as if in arms reach. It is beautiful. Whether it is sunny and clear, or stormy and wild, the colors are always there to please.

However now my time is coming to an end. Tomorrow I leave on a bus to Freiburg, and then Thursday I take off in a jet plane from Frankfurt to once again return home to my beloved Pacific Northwest. I am sad to say that today I ate my very last fresh baked Metzler pretzel, the best pretzel baker in all of Germany. Yet I am excited to say that soon I will be home in Bellingham to see the best of the Northwest during the summer. I missed you Bellingham. I missed you my friends. And I miss you still Dane.

With all this bounty of fresh fruit from around Langenargen, I decided to bake my last goodbye to Germany and those with whom I spent so much of my time, my grandparents. Right now, the nectarines are perfect, sun-ripened, and juicy. Their flesh is a deep orange like the color of a sunset lit sky-great for some all natural eye candy.

Nectarines characteristic sunset colored hue is due to the large amounts of beta-carotene and lutein. Our bodies use beta-carotene to produce vitamin A, which plays a large role in eye and bone health as well as in reproductive health. Lutein acts as an important antioxidant helping to rid the body of free radicals and may help as preventative medicine against chronic diseases. Not to mention nectarines are stocked full of vitamin c and carry a good punch of fiber. Now who can resist grabbing a nectarine instead of a cookie for dessert? Not me!

Yet if you are looking to make something more along the lines of a traditional dessert, I recommend this vegan nectarine and apple cake. It is very moist, lightly sweet, and full of hearty spelt flour. Nobody will miss the eggs and butter, trust me.

Vegan Nectarine and Apple Cake
Makes a 21 cm spring form cake
Ingredients:
1 cup unrefined flour
1 cup spelt flour
2/3 cup unrefined sugar
1/2 cup extra virgin olive oil (coconut, canola, sunflower)
2/3 cup almond milk (or any other nut/grain milk)
1 apple ( I used pink lady)
2 nectarines
1 lemon
2 tsp baking powder
1 pinch sea salt
1/2 vanilla bean, scraped
4 drops rum essence
1 Tbsp unrefined sugar (topping)

Directions:
1. Preheat the oven to 350 degrees.
2. Oil the spring form pan and dust the bottom and sides with flour. If you have quick oats on hand, a quick sprinkle over the flour dusting is a good addition. Set spring form pan aside.
3. Mix together the two flours, salt, and baking powder in a large bowl. Mix with a wooden spoon.
4. Grate the apple and zest the lemon into the large bowl.
5. In a separate bowl mix together the sugar, olive oil, juice of 1 lemon, rum essence drops, and vanilla bean.
6. Pour the liquid mixture into the large bowl with the flour. Mix well.
7. Depending on the juiciness of the grated apple you may not need all of the almond milk. Slowly pour in the almond milk until the mixture resembles a thick pancake batter. You don't want the batter to be too wet.
8. Pour the batter into the prepared spring form pan.
9. Top with sliced nectarines and sprinkle with 1 Tbsp sugar.
10. Bake for 45 minutes to 1 hour. Bake until golden brown and toothpick comes out clean.

Now invite some friends over for cake and coffee and ENJOY :)