Pistou...a little for me and a lot for you

Ahhh…its crunch time this weekend. Midterms are next week, and everyone seems to be gasping for air a second too late. Cortisol levels are high and family and friends know to return another day when the skies are bright blue and the birds are chirping. Some students maintain their energy with coffee and peanut butter sandwiches, but I as a nutrition student and food lover, still have to make the time to create something delicious and nutritious.

Today I am only going to share with you a delicious meal full of color and flavor. There will be no nutrition information or research, just the simple joy of creating something beautiful.

Last weekend I competed in Bastyr’s Top Chef, and my partner and I won! It was a magical hour, full of creativity and excitement. Sumac scented beet latkes topped with a poached egg and fresh herb pistou won the prize!

Pistou is a French creation similar to pesto. It is made of herbs, olive oil, and garlic. My version included parsley, basil, and watercress, with the bright flavors of lemon, and the earthy flavors of pure Californian grown organic extra virgin olive oil. Bright green and aromatic, this pistou is sure to please even without the nuts or the parmesan cheese. Believe me, as of late I put it in everything or on everything. Yum!

With roasted brussel sprouts and walnuts, and sautéed cranberries and shallots, I tossed whole wheat rotni pasta with a few healthy dollops of pistou. As a garnish, I used shaved asiago. To keep this lovely dish vegan, just omit the asiago, and voila there you go!

Pistou Rotini with Roasted Brussel Sprouts, Walnuts and Cranberries

Pistou

Makes about 2 cups

1 bunch watercress, washed

1 bunch parsley, washed 

1 bunch basil, washed

1 lemon, zest and juice

1 large head of garlic (about 16 cloves)

1/2 cup + 3 Tbsp extra virgin olive oil

salt and pepper to taste

Directions:

1. Peel all the cloves of garlic and put into a small saucepan and cover with cold water. Heat until boiling.

2. When water is boiling, drain the water and cover the garlic with fresh cold water and heat to boiling again. Repeat the process one more time, however reserve 1/4 cup of garlic water.

3. Put the reserved garlic water, 3 tablespoons olive oil, and the garlic cloves into a food processor and process until smooth. Transfer the garlic paste into a separate bowl.

4. Put all the herbs into the food processor, making sure to leave the stems behind. Process the herbs until finely chopped. 

5. Add in the lemon zest, lemon juice, and garlic mixture and process. Slowly add the 1/2 cup olive oil into the mixture.

6. Finally, season with salt and pepper. Voila, your done!

Roasted Brussel Sprouts and Rotini Pasta

Serves 4-6

Directions:

1. Heat oven to 350 degrees. Meanwhile, cut brussel sprouts in half if small and in quarters if large. Toss with a little olive oil and salt and pepper in a large bowl.

2. Place the brussel sprouts onto a large baking sheet and make sure not to crowd them. 

Place walnuts onto another baking sheet.

3. Roast the walnuts for about 8-9 minutes. Do not leave in any longer! Make sure to be there because the walnuts go quickly from being perfectly roasted to burnt.

4. Roast the brussel sprouts for about 20 minutes. Stir the brussel sprouts at 10 minutes and then check periodically until tender, usually another 10 minutes. They should be bright green and a bit crispy.

5. While you are roasting the walnuts and brussel sprouts heat a little olive oil in a pan and sautee the shallot until glassy. Add the craisins and sautee about 2 more minutes. Season with a little salt and pepper.

6. When the walnuts are done, allow them to cool (about 5 minutes) and then coarsely chop. 

7. Mix the walnuts, craisins, shallots, and roasted brussel sprouts together. 

8. Heat a large pot of water until boiling and cook the rotini as suggested by the package.

9. Drain the pasta and mix with about 1/2 cup pistou. Then add in the brussel sprout mixture and serve with shaved asiago, or just more pistou!

Have a wonderful weekend!!

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.

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.

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.

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.