Cravin' Me Some Quinoa

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.

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

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!

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.