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.

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.

Rejuvenating Spring Smoothies

After a rejuvenating Spring Break filled with family, friends, adventures, and of course good food, I am craving smoothies to maintain this wonderful and energetic self I had lost the past two months. With Spring in full bloom, and even sunny warm days to tempt us into wearing light sweaters and digging for the long forgotten shades, vibrant smoothies seem to fill the sense of health and purity.

Give me fresh, give me color, and give me flavor! These two smoothies are just that.

Spring Green Smoothie

Both pineapple and kiwi are vitamin C storehouses, with one serving of this smoothie containing 313% of your daily vitamin C needs. Vitamin C is not only a powerful antioxidant but it also helps you better absorb non-heme iron found in dark leafy greens and legumes. Therefore the combination of these tropical fruits with the handful of spinach helps increase your absorption. This is very important, especially for those individuals who are following a vegetarian or vegan diet.

Spring Green
Serves 1
Ingredients:
1 cup pineapple, diced
1 kiwi
1 generous handful spinach
1 tsp chia seeds
1/2 cup coconut water
1/2 cup unsweetened almond milk (or any milk of your choice)
Squeeze of lemon

Directions:
1. Place all ingredients into blender. Blend until smooth.

Nutrition Information (Per Serving): Calories 200 cal; Total fat 2.9g; Total carbohydrates 41.5g; Total Dietary Fiber 7.4g; Protein 4.3g

Sunshine Mango Smoothie
Turmeric and ginger make their name in this sunshine colored smoothie. Turmeric is gaining a lot of recognition for its impressive anti-oxidant and anti-inflammatory benefits. The bioactive compound curcumin is responsible for the benefits of turmeric by stabilizing free radicals. In recent animal studies they have also seen the ability of curcumin to increase basal metabolic rate resulting in significant weight loss. Curcumin is also used in cancer and Alzheimer's prevention.

Ginger is known for its potent anti-inflammatory and anti-oxidant properties and is also commonly used to reduce nausea and vomiting.

Sunshine Mango
Serves 2
Ingredients:
1 mango, peeled and diced
1/2 cup great northern beans
Juice of 1 medium orange
1/2 cup coconut water
Juice of 1/2 lemon/lime
1/2 tsp turmeric
1/4 tsp ginger
2 Tbsp Coconut Milk (full fat)
Handful of ice
1 tsp of honey (optional)

Note: I think the smoothie is sweet enough without the honey, but some just like it a bit sweeter. I would taste test before adding in the honey and then decide. Also, the coconut milk I like best is full fat without any added guar gum. Natural Value is one of the good options out there.

Directions:
1. Place all ingredients into blender. Blend till smooth.

Nutrition Information (Per Serving): Calories: 190 cal; Total Fat 3.1g; Total Carbs 42.1g; Dietary Fiber 6.5g; Protein 4.7g

If you want some more smoothie ideas check out Zing Bars. I created five smoothie recipes utilizing their nutrition bars as a base for some timeless classics. 

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!

Bright Yellow and Healthy!

Everybody has his or her own morning routine, eyes half shut, stumbling from the bed to the bathroom, and slowly waking up to the world. Let me share a secret of mine that you may want to incorporate yourself.

Every morning, before eating or drinking anything, I fill a large glass with filtered water. I grab a small wood cutting board, and a Victorinox cutting knife, and lazily grab a beautiful bright yellow lemon from my fruit basket. I place it on the wooden board, and slice it in half; the citrus smell of lemon juice quickly wakes my senses. One half I squeeze into my tall water glass, and the other I place back for use later in the day. I take a drink and quickly begin gulping down the whole glass. Ahhh! Now, I am awake!

It may taste sour, and may be hard to choke down at first. However, within a short period of time, it will become part of your morning routine, and you will love it, every second of it. 

You may be wondering, why the heck do I want to start my morning with a tall glass of lemon water? Well, there are a whole host of good reasons to start today!

First and foremost, to drink a tall glass of water after rising, helps rehydrate our dehydrated bodies. During those eight hours of wondrous sleep, we lose water due to respiration and perspiration. If you just drink coffee or black/green tea in the morning you are adding to the dehydrated state of your body. Your dehydration may also give you inaccurate cues on hunger. Many people often mistake dehydration for hunger. Instead of drinking pure filtered water, some may grab food instead. Therefore, it’s always good practice to fill up on pure water to replenish all you have lost over night.  This can even help you lose weight!

Okay, so water after rising, but why the lemon juice?

Raw lemon juice has been noted for a wide array of health benefits, especially for its antioxidant, anti-cancerous, and digestive capabilities.

Here are a few reasons why you should add raw lemon juice to your water:

Digestion: Symptoms such as bloating, belching, and heartburn are relieved with lemon juice. Also, the bowls are aided in elimination, increasing regularity and decreasing constipation.

Liver Health: Lemon juice helps stimulate the liver, especially in producing bile and digestive enzymes.

Kidney Health: Lemon juice helps prevent kidney stones by increasing citrate levels and reducing calcium.

pH Alkaline State: Although acidic in taste, lemon juice is alkaline in nature, helping balance a diet that is high in acidic foods such a meats and alcohol.

Detox: Lemon juice supports the liver and kidney, two major detoxification organs which help rid the body of toxins. This is great especially during radiation.

Immune boosting: Due to its antioxidant properties, vitamin C is able to rid the body of free radicals that can cause immune response and inflammation.

Blood Pressure: Helps lower blood pressure.

Skin Health: Lemon juice helps promote skin health, due to aided toxin elimination as well as antioxidant capabilities.

Lemon Water Combination:
- Hot water with raw lemon juice and Honey.
- Hot water with raw lemon juice, ginger slices, and honey.
- Sparkling water with raw lemon juice (my favorite).

Wow! Aren’t lemons just AMAZING! Let me know what health benefits you have seen from drinking lemon water daily.

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 :)

Rose Hibiscus Raw Granola with Honey

I know its been awhile. I just finished midterms and finally have some time to work on things that I love. I feel the load of stress slightly lift itself off my shoulders for a quiet, creative breather...one that I feel as been gone for too long.

Its been a beautiful fall day. I awoke to a thick fog blanketing all the homes around me. The air is crisp, and all the fallen leaves that have been drowning in the buckets of rain, are starting to dry. Its one of those fall mornings where you just want to get bundled up and go for a long walk.

And thats what I did! With my Ipod playing Wailin' Jennys, and all my favorite fall layers on, I walked the mile and a half to the local coffee shop to write. My fingers tingled in the cold, and my hair collected the mist in the air. By the time I reached Cafe Ladro, I was looking forward to my warm brewed coffee and milk.

The simple things in life make each day so special.

Not only is today a beautiful fall day, but it is also Election Day. Tears will be shed either with joy or with sadness. Who knows what the future brings. All I know, is that I am happy. I am happy to be writing and photographing again, and allowing myself some Selva time.

Although I have been creating recipes left and right on a daily basis, I have not had the time to photograph or share the recipes with you. A few days ago I made my favorite breakfast staple. One that can be tweaked and changed depending on your mood or ingredients. It is my raw granola. Instead of full of fat from butter, coconut oil, olive oil, etc, it contains only the oils held within each ingredient. It is full of fiber, full of omega-6 and omega-3 fatty acids, and a lot of other vitamins and minerals to boot. This recipe is very versatile, use what you have at home, get creative, and add your favorite flavors, nuts, herbs, spices, chocolate? coconut? whatever :) Have fun!!

Oh and I forgot to mention....it's gluten-free, vegan, and raw...so anyone can enjoy this breakfast staple!

Rose Hibiscus Raw Granola
Makes about 8 cups
3 cups raw buckwheat groats
1 cup flaxseeds (golden or brown)
1 cup raw walnuts
1 cup raw almonds
1 cup dried chopped plums (or any dried fruit of your choice)
1 cup frozen raspberries
1/3 cup raw honey
juice of 1 lemon
1 tsp sea salt
1 tsp vanilla
dried rose petals
dried hibiscus

Directions:
1.  Place buckwheat groats into a large bowl and fill with water. Allow the groats to soak over night. In a separate bowl place flax seeds and allow to soak overnight. In an additional bowl place walnuts and almonds and soak with water overnight.
2.  Rinse all the following morning, EXCEPT the flaxseeds. They are hard to rinse because they are so small. The raw groats make a "jelly", as do the flaxseeds.
3.  After rinsing, mix all the nuts and seeds together in a bowl.
4.  Add all the remaining ingredients into the bowl and stir well.
5. Taste test your granola. If you want more vanilla, or more sweetener adjust to taste. Be creative!
6. Spread the raw granola mixture onto dehydrator sheets and dehydrate for 24 hours or until crispy.
7. Remove the granola from the sheets and break it into "chunks".
8. Enjoy with yogurt, milk, or even as a topping on ice cream.

Optional: You can also reduce the amount of honey or other sweetener you use by supplementing with additional stevia drops. A few drops wont over power the flavors but also help reduce sugar.

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

Red Clover, Red Clover

I love going on long walks. In Germany I tend to walk everywhere. Everything is so close that a little shopping trip turns into a nice excuse to walk through the orchards, along the lake, or through the nature reserves. Along the way there are many meadows filled with beautiful colors of yellow, white, purple, and green. The lovely red clover is everywhere. Lucky for me I can readily harvest these powerful beauties without bothering anyone or anything.

Red clover is a common perennial plant found most often in wild meadows all over the world. Its beautiful deep purple flowers and characteristic lucky charm leaves, make it easily identifiable. As a little girl I even remember sucking the sweet juice from the petal ends.

However, that is not all they are good for. The flowering heads are harvested at their peak for medicinal use in tinctures and teas. Once dried red clover flowers can quickly lose their potency, and therefore it is good to know the source from which you are purchasing the herb. Better yet, harvest them yourself! Also, might I mention, organic/wild grown, and most definitely NOT picked along the sidewalk or road, is the only way in which to harvest these powerful beauties. If you have the time, then please find yourself a beautiful meadow and pick them yourself. I certainly do!

Popular amongst the Native Americans, and even with European herbalist Hildegard von Bingen, this little herb has won a very strong reputation as a powerful healing alternative. Traditionally it first began as a herbal remedy against muscle spasms and respiratory problems, such as asthma, whooping cough, and pneumonia.

Today, it is more often used to cleanse and purify the blood and the liver, to treat hormonal imbalances in women, and in cancer treatment. Its rich profile of vitamins B3, B1, C and minerals calcium, chromium, magnesium, phosphorous, and potassium, make it nutritionally very valuable. However, the most interesting nutritional compound is its high content of isoflavones, a phyto-chemical very similar to estrogen. Unlike chemically altered phyto-chemicals found in soy, those found in the whole form from the red clover are very much beneficial to the women hormonal system. The isoflavones of red clover help women with cramping, moodiness, breast tenderness, and hot flashes associated with PMS and menopause. It also helps induce periods that are scant or light and reduce the heavy.

With its dense and unique nutritional and healing profile, red clover has been used in Europe, Asia, and the Americas in the treatment of ovarian cysts and cancer. Most commonly red clover is found in an herbal tea blend called Essiac Tea which has been used for many years. A nurse named Rene Caisse, successfully treated many individuals with this blend for various types of cancer and blood disorders.

Although it is an herb, it still must be treated with respect. Please make sure is it of the highest quality and that you speak to your naturopath prior to extensive use. For a simple seasonal detox or to relieve hormonal symptoms, it can be used lightly without prior advice.

It is easy to dry your own flowers. Pick the flowers by the stem, quickly rinse them under lightly running water, shake off excess water, and tie them into a bouquet with hemp string or yarn. Then hang them upside down and in a few days you will have beautifully dried red clover flowers. Store the flowers in an airtight glass jar away from sunlight.

Red Clover Infusion
Makes 1 quart

Ingredients:
1 oz dried red clover flowers
1 quart pure filtered water

Directions:
1.  Bring water to boil and remove from heat.
2.  Add the dried red clover flowers and allow to steep minimum 2 hours. (I sometimes let it steep overnight)
3.  Strain out the flowers and store tea in an airtight glass quart jar. The infusion keeps for a few days when refrigerated.

Rain, Rain, Go Away....

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

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

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

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

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

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

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

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

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

Beating the Colds of Late Winter

Pure Beet Juice

Pretty in Pink is the name of my new favorite juice concoction. I guess the true color of it is not pink, but rather a deep beautiful magenta. It is filled with many amazing fruits and veggies that can keep the late winter blues at bay. Not only full of vitamin c due to oranges, apples, pears, and lime, it has an even deeper healing effect with the beets, turmeric, and ginger.

Beets are amazing, not only are they beautiful but they also carry a punch of health. Beets are full of phytonutrients called betalains, responsible for their vibrant color, which have been shown to provide antioxidant, anti-inflammatory, and detoxification support. Usually destroyed by longer periods of heat (roasting, steaming), using them raw keeps the betalains intact. If you chose to cook or roast, heating for 15 minutes or less reserves the majority of betalain integrity. 

Why should you chose to do so?? Well, Betalains act as anti-inflammatory compounds in their ability to inhibit the activity of the enzymes responsible for triggering inflammation. Todays diseases such as heart disease, atherosclerosis, and diabetes are all associated with chronic unwanted inflammation. Also Betalin pigments support Phase 2 detoxification of our body. Phase 2 is a metabolic step that our cells use to eliminate unwanted toxic substances via our urine. Great, right? And to top if off, beets are great sources of vitamin c and manganese, both antioxidants which help rid the body of free radicals and help benefit our eye and nerve tissue health.

Turmeric is another great addition to this juice. It is full of curcumin, the pigment responsible for its bright orange color. Turmeric is a potent and safe anti-inflammatory root, that helps in controlling daily issues such as flatulence, menstrual difficulties, toothache, bruises, and chest pain, as well as common diseases. Curcumin helps relieve pain and swelling in rheumatoid arthritis patients, and has shown to inhibit cancer cell growth and metastases. Also, it is an excellent source of your daily iron and manganese. 

Finally, the ginger root, tops off the healing attributes. Alleviating gastrointestinal stress, motion sickness, dizziness, and vomiting, it is often used in the natural kitchen. Ginger is also an anti-inflammatory like turmeric and beets, helping patients with osteoarthritis and rheumatoid arthritis to relive pain and swelling. The gingerols responsible for this response, also induce cell death in ovarian cancer through apoptosis (programmed cell death). Due to its spiciness, ginger also boosts the immune system through healthy sweating. Sweat contains powerful germ fighting agents that may help keep infections at bay.

Pretty In Pink 

WOW!! All that in todays juice?? Yep! So, ready, set, go! Get your juicers out of the cupboards, wipe off that dust, and make yourself some Pretty in Pink juice.

PS. please don't make the same mistake I did, and wear your favorite clothes while juicing. Otherwise you will have beautiful red, orange, and yellow marks on them from the pigments in the beets, turmeric, and ginger. Cheers to your health!

Pretty in Pink

Makes about a quart of juice. 

Ingredients:

2-3 medium small beets

3 navel oranges

2 granny smith apples

2 pears

Turmeric

Ginger 

Juice of 1/2 lime

Directions:

1. Wash all produce and place into strainer. 

2. Cut the all the produce into small enough slices/chunks in order to fit into your juicer. It is okay to leave the skin on all produce except the oranges. Place into a large bowl.

3. Juice each separately and pour into a large glass mason jar.

4. Add the lime juice and stir. 

5. Cover jar and refrigerate.

I like to drink 4 oz of this juice in the mornings prior to breakfast. It wakes me up and energizes from within. Its sweet and spicy and refreshing to boot!