Rejuvenating Spring Smoothies

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. 

How to Beat the Winter Blahs

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.

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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

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.

Rose Hibiscus Raw Granola with Honey

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

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

 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

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

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

Treat of High Summer: Blackberry and Red Wine Jam

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

I Spy Something Red and Delicious

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.

Rain, Rain, Go Away....

After being inside all morning, I finally had enough. The weather has been cold and wet, never passing 10 degrees celsius. I had hoped that after breakfast things might warm up some more, and the sun might peak through, but as the newspaper said, it will continue to rain and perhaps even snow. I have been looking forward to a warm German spring, but it seems that the good ol' Pacific Northwest is getting more sunshine than here. Surprising...

Anyhow, I put on my boots, grabbed my umbrella and headed outside for some fresh air and a fresh perspective. I put in my headphones and and pressed play on my Ipod. Wailin' Jenny's is usually always on repeat, I rarely listen to anything else. For some reason their melodies bring me at ease, like none other, soft, upbeat, and harmonious. I quickly found my pace, and headed out toward the fruit fields. I passed only a few, most on bike, some on foot, all bundled up against the weather. Within minutes I had passed the town center and made my way along a gravel path through the apple and pear fields. Young nettles were everywhere, washed clean by the constant drizzling rain. They looked perfect, bright green and strong without any slight damage to the leaves. I couldn't pass up the moment, I had to harvest some for lunch! Luckily I had brought a bag along and found a handkerchief in my pocket. With my left hand covered by my long sleeve and the handkerchief in my right, I carefully picked the top youngest leaves of the nettles and put them into my bag. Within a few minutes I had gathered enough to make us a delicious lunch. A wild nettle frittata would be wafting through the apartment soon!

Nettles are originally from Northern Europe but are now found all over the world. They have been used for hundreds of years as a medicinal herb. Nettles, with high amounts of boron and silicon, are best known for their ability to ease pain in sore muscles and in joints due to arthritis and gout. Their diuretic properties also make nettles great for liver cleansing and detox programs. If you have hay fever nettles may also help reduce an allergic response due to anti-histamines found in the leaves.

In order to remove the sting, you can either boil, steam, sauté, or bake them. Often nettles are found in disturbed areas, such as along hiking trails, clear cuts, roads, etc. Make sure to wash them prior to cooking to remove any dirt or dust they have gathered. I recommend gathering them as far away from traffic as possible to make sure they are clean. 

With high levels of protein, Vitamins A, C, and K, and minerals iron, phosphorous, magnesium, and calcium, nettles are a great substitution to your typical greens. I have used them in soups, omelets, frittatas, pesto, and simply sauteed alone with butter salt and pepper. My personal favorite it to steam the nettles, topping them off with a poached egg, a drizzle of olive oil and a sprinkle of sea salt and pepper.

Today I will share with you my recipe for a wild nettle frittata, always a welcome meal in my home. Accompanied by a salad it makes a perfect light lunch, although often used as a breakfast or brunch dish.

Wild Nettle Frittata
Makes 4 servings
Ingredients:
4 eggs
3 cups of nettles (washed and chopped)
1 medium tomato (sliced thin)
1 spring onion
1 zucchini
1 clove garlic (finely chopped)
1/3 cup milk
1/4 cup goat milk feta
2 Tbsp fresh chopped basil
2 Tbsp extra virgin olive oil
sea salt and pepper to taste

Directions:
1.  Preheat oven to 375 degrees. Heat oil in an oven proof pan ( I used a 9 inch cast iron pan). Cut the spring onion and zucchini into small chunks and sauté in the oil over medium heat. Sprinkle a little salt and pepper.
2.  After the onion and zucchini have sauteed for about 5 minutes add the nettles and reduce heat and cover until nettles are wilted.
3. Meanwhile, whisk the eggs until combined in a medium bowl. Add the basil, garlic clove, milk, and feta and stir with wooden spoon. Salt and pepper to taste.
4.  Pour the egg mixture over the nettles. Use wooden spoon to gently mix the nettles evenly throughout the pan.
5. Top the mixture with tomato slices and sprinkle with additional feta if desired.
6. Put into oven for about 30-40 minutes until the egg mixture has set. Serve warm.

Side Note: I served the frittata with a mixed sweet pepper salad and a balsamic vinaigrette. If eaten with breakfast or brunch replace salad with fresh bread and butter.