Garlic Caper Winter Harvest Salad for Friends

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 :)

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