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

Halibut Ceviche for Good Health

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

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

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

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

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

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

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

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

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

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

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

I Spy Something Red and Delicious

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

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

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

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

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

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

Sugar-Free Raspberry Oatmeal

Makes 1 serving

Ingredients:

½ cup rolled oats

1 cup water

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

1/2 tsp cinnamon

dash pure vanilla extract

sprinkle sea salt

½ cup raspberries

2 dollops Greek yogurt

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

Honey or maple syrup (optional)

Directions:

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

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

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

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

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

Zwetschgenkuchen für Basti

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

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

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

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

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

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

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

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

Nectarines and Apples, Oh My!

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

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

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

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

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

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

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

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

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

Elderflower Power

It was a sunny warm day at the Bodensee and the town of Langenargen was bustling with people. The Match Race attracts people from all over the world to watch sport sailors race across the lake in high-class sailboats. Every year the event takes place along the promenade, with beer gardens, music, food, and fancy cars. It is an event that attracts the locals, the posh, and the sailing folk alike.

I have zero clue about sailboats, nor do I care much for the race, but still it was interesting to see how it was done. Spinnakers billowed from the sailboats to carry them across the lake and back, and agile sailing brought winners to the shore. I lazily sat in the sun with a nice cool beer, and took some photos in remembrance.

After a few hours of sitting in the sun, I decided to venture away from the crowds and from the town Langenargen itself. Today would be the perfect day to harvest elderflower for some elderflower syrup. I grabbed my bike, a canvas bag, and a scissor, and off I was. I stopped at every elderflower bush I saw and picked the five most beautiful clusters. I made sure to take only side roads and trails with little to no traffic to insure that my flowers were clean of toxins and dirt. My canvas bag was filled within an hour with beautiful fragrant flowers. Now off to the kitchen!!

Here in Germany, elderflower syrup, also known as holunderblütensirup, has made its way into fancy cocktails, drinks, and desserts. Its floral aroma is very unique and pleasant on a hot summer day. The typical way the syrup is used is in a drink called Hugo. It is a mixture of elder blossom syrup, prosecco, and a splash of sparkling water with fresh mint leaves and ice.  Absolutely refreshing and delicious…

I have also used it in fresh berry tarts. For example, in the strawberry tart, you can substitute the syrup for the sugar in either the custard or in the clear glaze. Also, you can add it in a simple yogurt dessert to add a floral note. It is versatile, unique, and elderflowers have some wonderful health benefits to boost.

Many people may have noticed elderflowers or berries in herbal immune boosting teas. This is because elderflowers can help reduce mucous due to seasonal colds, allergies and hay fever, as well as keep the immune system stimulated.  Elderflowers also have known benefits in digestive irregularities, may it be diarrhea or constipation and can help detoxify the blood. The flowers and leaves themselves can also be used to soothe burns or dry skin.

If you want to get creative with this wonderful flower please try this delicious elixir, I promise you will not be disappointed! It makes a great gift too.

Elderflower Syrup

Makes about 2.5 liters

Ingredients:

50 Elderflower Bulbs (rinsed)

1.5 L filtered water

1.5 Kilo Organic Sugar (or honey)

2 Organic Lemons

2 Organic Oranges

30 gram Citric Acid

Directions:

1.   Heat water and sugar until sugar is dissolved.

2.  Meanwhile rinse the flowers to remove bugs and dust, and clip away the branches and leaves. You only want the flowers and the tiny stems they are on. Put the cleaned flowers into a large pot

3.  Zest and slice both the lemon and oranges and put into the pot with elderflowers.

4.   Pour the warmed sugar water over the flowers and citrus.

5.  Sprinkle in the citric acid and stir well until all flowers and citrus are under the level of the sugar water.

6.  Cover and stir occasionally. Allow the mixture to sit a minimum of 24 hours and a max of 48 hours.

7.  Strain mixture through a muslin cloth and then through fine sieves to remove any zest or flower particles.

8.  Pour into clean, boiled canning jars or bottles. Seal and keep refrigerated. 

Optional: Fresh ginger root is also a nice addition in place of the orange. Also, you can keep the orange and lemon slices for dessert garnishes later.

Bright Red And Sexy

The first glimpses of summer are making their way to Germany. In and around the area of Langenargen many farmers plant small strawberry fields and the first batch is now being sold. You can usually find them in little fruit stands with bright red umbrellas and an elderly gentleman reading a newspaper. For 2,80 Euros a pound, these small, sweet, and bright red strawberries are a steal. I picked out two baskets, and smiled as I handed the old man the necessary change. I could smell the sweet sun-filled strawberries as I placed them into my canvas bag and couldn’t resist a taste- pure heavenly goodness, the way strawberries are supposed to taste. The inside was through and through red, no white or light pink to be found- the color of a true strawberry, bright red and sexy.

Besides eating strawberries fresh out of the basket, I love them with cream, and with rhubarb. What about a sweet threesome, cream, rhubarb, and strawberries all in one? I think so. I love strawberries fresh, not cooked, baked, or frozen- the texture changes too much. Therefore, I made this elegant tart filled with vanilla cream custard, rhubarb compote, and topped with fresh strawberries. Of course all ingredients are organic to boot and the crust is made with 2/3 part spelt flour. What else could be better on a warm, sunny day, than sitting on the porch, with friends and family enjoying a fresh cup of café and a slice of the strawberry tart? Hmmm….I can only think of one thing, but that will have to wait.

Strawberries not only taste wonderful, but they of course carry along healthy benefits. They are stock full of antioxidants with 1 cup containing 148% of your daily vitamin C. Strawberries also rank as the best fruit source of manganese, which is a key cofactor for antioxidant activity. For those wanting to maintain healthy blood sugar levels, or for those with type 2 diabetes, strawberries contain polyphenols, which help reduce blood sugar elevations when simultaneously consumed with other foods. Now you can thoroughly enjoy this lovely summer dessert without guilt or hindsight!

Strawberry Rhubarb Summer Tart

Makes a 20 cm tart

For the Crust

Makes two small (20 cm) or 1 large (26 cm)

Ingredients:

150 grams spelt flour

100 grams flour

125 gram butter, sliced thin

1 egg

70 grams sugar

1 sprinkle salt

Zest of 1 lemon

Directions:

1.  Add the about ingredients into a bowl and knead by hand until a smooth ball is formed. Allow the dough to rest a minimum of 1 hour in the refrigerator.

2.  Preheat oven to 350 degrees Fahrenheit. Oil a 20 cm tart pan. Roll out half of the dough on a floured surface and put the dough into the tart pan. With a fork poke holes along the bottom and the sides of the crust. (Optional) Add pie weights to bake the crust uniformly.

3.  Bake for 25 minutes or until golden brown. Let the crust sit for 5 minutes and carefully remove the crust from the pan. I quickly turn the crust upside down on my hand, remove the tart pan, and place the rack on top. Then I flip the crust right side up. Allow the crust to cool on a wire rack.

For the Rhubarb Compote

For a 20 cm tart

Ingredients:

2 large sticks rhubarb (about 42 cm long)

½ cup water

70 grams sugar

½ vanilla bean, scraped

juice of ½ lemon

1 shot fruit schnapps, I used raspberry (optional)

Directions:

1.  Dice the fresh rhubarb into small pieces and add to a small saucepan with water. 2.  Add the sugar, vanilla bean, and lemon and allow the mixture to slowly simmer. Cook down until it is thick.

3.  Add the schnapps and allow the compote to boil up once more and remove from heat. Allow the compote to cool completely.

For the Vanilla Cream

Filling for a 20 cm tart

Ingredients:

200 ml whole milk

110 ml cream

50 grams sugar

3 egg yolks

1 Tblsp cornstarch

1 Tblsp flour

½ vanilla bean, scraped

Directions:

1.  Pour the milk and cream into a small saucepan.

2.  Cut the vanilla bean down the center and scrape out the seeds into a saucepan. Add the whole bean as well. Heat bean, milk, and cream, slowly until it begins to boil.

3.  Meanwhile, in separate bowl mix egg yolks, sugar, cornstarch, flour, salt, and 2 Tbsp of hot milk. Mix until smooth and creamy.

4.  While whisking, slowly add the egg yolk mixture to the hot milk. Allow the cream to come up to a boil and quickly remove from heat. Do not stop stirring until you have removed it from the heat, otherwise it will burn on the bottom.

5.  Allow the cream to cool to room temperature.

Fresh & Sweet Strawberries

1 lb. washed and dried, enough for 20 cm tart and a little snacking

Assembly of Tart:

1.  Spread the creamy custard on the bottom. Allow for enough room for the compote and single layer of strawberries.

2. Spread the rhubarb compote on top of the cream until 1 mm or so from the top of tart.

3.  Slice each strawberry individually while laying them on top of the tart in a circle. Start on the outer edge and work your way towards the middle. Overlap each circle a little bit and finish the center with a whole strawberry. Refrigerate until serving time.

Optional: I finished the tart with a clear cake glaze by Dr. Oetker. I don’t know if you can find this pre-made package in America. If you can find it, follow the directions on the package. It keeps the strawberries fresh for a longer period of time and gives it a professional finish. However, if you are serving the tart immediately you do not need to cover it with a glaze.

A Light Beginning to the Summer Temperatures

After a long time of cold and rainy weather here at the Bodensee, the sunshine is peaking through my bedroom window. Its 6:30 am and the town is slowly waking up to charming bird melodies and the promise of a bright day. I quickly get dressed, put on my running shoes, and press play to Dustin O'Halloran. How wonderful it is to feel the warm sunshine on my face, breathe in the crisp fresh morning air, and listen to piano tunes as I run through the woods, fields, and small outlaying towns of Radolfzell. I am happy.

A view of Radolfzell from the boat.

To start the beautiful day off right, I made my favorite breakfast. I have been saving a small papaya for a sunny day, and cut it lengthwise, allowing it to glow a deep orange red. To me papayas, are more than a fruit, they are happiness waiting to burst behind a thin layer of yellow. Their bright vivid color and their delicate flavor always bring a smile to my face, they are just simply beautiful. I spooned out the peppery black seeds, and filled each half with fresh yogurt and topped each off with a handful of muesli. Delicious...

A glorious view of the Swiss Alps from Konstanz.

Today is market day in Radolfzell, perfect timing for the glorious weather. Although the morning was still a bit chilly, I put on a summer dress that has been patiently awaiting a day like today, and made my way by foot the 2 kilometers into town. Everybody was out and about and the town center was filled with locals, gathering their fruits, veggies, breads, meats and cheeses for the next few days. I decided that today I would surprise a friend with fresh market sushi and a papaya salad for lunch.

After browsing many different booths and slowly making my way around the market a couple times through, I finally had a basket full including fresh white asparagus, garden pepper cress, avocados, a cucumber, a large fresh papaya, and tons more. I was happy with my purchases and started my 2 km walk back home.

The item that I was most excited about, was the garden pepper cress, known in German as Kresse. It is a spicy small sprout, resembling arugula but with even more of a punch. People say its a mixture between the flavor of a radish and mustard. It is stock full of vitamin C, vitamin B, calcium, zinc, and even has omega 3! Its spicy flavor is a characteristic of the isothiocyanates which help to inactivate and eliminate carcinogens. It is also a known liver and blood cleanser as well as an immune booster. So if you like it spicy I recommend this amazing little plant stock full of goodness!

The great thing about the garden cress is that you can quickly sprout it at home. All you need are the seeds, cheese cloth, a small flower pot/bowl, and water. First fold the cheese cloth to fit the small pot/bowl and soak it with warm water. Place the cloth into the bottom of the bowl and drizzle a little more water over the cheese cloth. Sprinkle 1 Tbsp of garden cress seeds evenly on top. Make sure over the next few days that the seeds do not dry out, otherwise they will stick to the sprout leaves. Water on a daily basis but do not flood the cheese cloth. The cress sprouts will be ready to harvest after about 7 days. When harvesting, cut the upper 3/4 of the sprout, leaving behind about 2 cm.

I used the garden cress in the sushi rolls, spring rolls, as garnish, and also later in a salad. They are versatile and can be used anywhere you want to add a nutritional spicy kick. I hope you enjoy these sprouts as much as I do!

Spring Sushi and Nigiri
Makes 2 rolls & 6 Nigiri
Ingredients:
2 cups prepared sushi rice
1 pkg smoked salmon/lox
2 Nori sheets
1 large avocado
4 spears white asparagus
1/2 cucumber (sliced thin, lengthwise)
1 handful garden pepper cress

For the Spicy Sauce:

1/2 cup plain yogurt

2 Tbsp mayo

1 Tbsp Chili/Cock sauce

Other Sushi Essentials:
Soy Sauce
Wasabee
Pickled Ginger
Chopsticks!

Directions:
1.  Cook 1 cup of sushi rice as stated by package. You can also use arborio, short brown rice, or even my favorite quinoa.
2.  Once the rice has been fully cooked, stir in the seasoned rice vinegar and cover with lid. Let the rice sit for about 10 minutes.
3.  Prepare the asparagus by cutting off 2 inches from the bottom. Then peel the outer layer of skin with a potato peeler. Steam until tender. Remove from heat and immediately place into cold water. Dry asparagus and set aside.
4.  Remove the lid and allow the rice to cool to room temperature. It should be sticky but not too warm. Meanwhile mix together the 3 ingredients to the spicy sauce.
5.  Lay nori sheet vertically on a cutting board with the short edge nearest you. Spoon about 2/3 cup of sushi rice onto nori sheet and spread evenly from the bottom up until about 2/3 of the sheet is covered.
6.  Spread spicy sauce onto the rice layer. Then place along the center of the rice layer the smoked salmon in a single layer.
7.  Following the salmon, place asparagus spears with the heads facing outwards and a little over the edge of the nori sheet. Top with avocado slices and garden cress.
8.  Carefully roll the sushi from the bottom up. Dab your fingers into water and slide along the upper most edge of the roll. This will act like glue to stick the nori together. Roll all the way to the top. Place onto a plate with the seam facing down to "glue" together.
9.  Fill a large glass with ice cold water. Place a sharp knife into ice water bath prior to cutting EACH slice. Allow more width to the edge pieces to make sure the "garden" is secure. Evenly cut the remaining roll into bite size pieces. Each roll should have 6 pieces total.

Note: It takes patience to roll the perfect roll, but with time it will be as easy as making a burrito. Have fun!


Directions: (Nigiri)
1.  Use remaining sushi rice and form little mounds with two table spoons. Use your hands to form them perfectly and place onto a plate.
2.  Spread a little bit of the spicy sauce onto the rice mounds. Top a slice of avocado, smoked salmon, and then to garnish a cress sprout.

Note: Nigiri is very easy to make and is a great way to use any left over sushi rice.

Papaya and Lime Salad
Makes about 4 cups
Ingredients:
1/2 of a large ripe papaya
Juice of 1 lime
Zest of 1 lime

Directions:
1.  Spoon the seeds from the papaya and peel the outer skin layer with a potato peeler.
2. Cut the papaya into small cubes and put into a bowl.
3. Pour the juice of 1 lime over the papaya and stir well. Then add the zest and stir again. Cover and place into refrigerator. Serve chilled.