Impromptu Tostadas with a Vegan Chipotle Aioli

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.

Whole Foods Dessert: Blueberry Kiwi Tartlets

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).

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

Example: Blueberry

1.  Yes I can imagine growing.
2.  Only 1 ingredients, itself.
3. Nope, the whole blueberry is still there.
4. The blueberry is stored either fresh or frozen.
5. 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:

1.  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.
2. 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.
3.  Place cashews in separate bowl and cover with fresh water.

Making The Crust:

1. 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.
2. 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.
3. After pressing the “dough” into your cupcake tin or tart form place it into the freezer while making the “blueberry mousse”.

Making the Mousse:

1. 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.
2. 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!
3. 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.
4. Put the dessert tins back into the freezer. Allow the dessert to freeze at least an hour

Assembly:

1. 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.
2. If making a whole tart, place into an airtight container or into a plastic bag until you are ready to serve.
3. 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.

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 :)

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

Addicted to Blackberries: A frozen dessert

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

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

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.

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.