Chef in my own mind

Kale chips for allergies?

Last week's farmer's market was held inside since it was a rainy kind of day.  I was fortunate to pick up some young, fresh kale leaves.  This is the time of year when temperatures are cool and favorable for growth of many lettuces and greens.  This time is also ripe for copious pollen which leads to all the spring allergies.  

It has been a rainy spring here in the Mid-Atlantic.  Today was a great time to try that miso soup recipe for lunch and a new kale chip recipe.    Kale is one of those greens you usually walk by in the markets (well me anyway).  Now that I am learning about the benefits and reasons kale needs to be a regular in our lives leads me back to allergies that everyone suffers with each spring.  

According to Dr. James Duke, author of The Green Pharmacy guide to Healing Foods, kale has the ability to open the sinuses along with many other cruciferous vegetables and it also has carotenoids which are reportedly associated with fewer allergy problems.  I picked up this book in a used book store a few months ago and have really enjoyed learning about the foods that boost immunity, reduce inflammatory responses in the body and that provide micronutrients seldom found in other foods we eat.  

(Bonnie having fun with her food.  She didn't even change after work!  This chick is a mess but she looks happy!)

Playing with my food has been more fun than ever especially when your hands are better at mixing than any wooden spoon!    The first kale chips I made here came from a recipe shared with me from a fellow student at the Institute for Integrative Nutrition.  She said she is a vegan and gave me a caution that these chips were addictive!    I agree since I have now made the same recipe 3 times!  

Watch You Tube video here where this wonderful recipe originated:

Check it out!

http://www.youtube.com/watch?v=qb_D0G1XUBE 

Raw Food Kale Chips 

 From RenegadeHealth.com

 

Ingredients

2 bunches of Kale, washed, de ribbed and torn

¾ cup tahini

¼ cup tamari

¼ cup cider vinegar

½ cup water

2 scallions

1 clove garlic

juice of 1 lemon

¼ teaspoon sea salt

¼ cup nutritional yeast

 

Preparation:

 

Place washed kale in large mixing bowl.  Combine the rest of the ingredients in a blender and blend until smooth to get a thick consistency.  May have to add more water.  Pour over kale and mix thoroughly with your hands to coat kale.  You wan this mixture to be really glued onto the kale.

 

Rawfood:  place kale on teflex sheet (on top of mesh dehydrator screen) and dehydrate for 6 hours @ 115 degrees.  Probably need at least 2 trays.  Rotate kale occasionally to dry uniformly. (I don’t dehydrate at this temp, more like 105 – 108 degrees and the kale takes longer.  You will need to be the judge of how done they or how crispy you want them….I love them CRIPSY CRUNCHY dry!)

Oven:  Bake on parchment paper lined baking tray (easy clean up!) at 400 degrees for 10 – 15 minutes (again how crispy do you want the chips to be?!! adjust cooking time accordingly!), turning once.

Now I am not a vegan or raw foodie, but appreciate the great foods enjoyed by them and encourage you to give them a try.  

A few ingredients here you may not be familiar with are nutritional yeast, tamari, and tahini.

Nutritional yeast can be found in health food sections of some grocery stores and may be found in bulk food sections also.  It has a cheesy taste and is often used in vegan recipes where a richer, cheesy flavor is desired.  I really enjoyed its mildly salty cheesy flavor.  

Tamari is naturally brewed soy sauce.  You can find it in the asian section of most grocery stores.  You may substitute soy sauce, shoyu or Bragg's Aminos.  

Tahini is nothing more than ground sesame seeds.  This product is a sesame butter and has a oily consistency.  It must be stirred well before using because it settles when it sits on the shelf.  Once you try tahini in this recipe or hummus or salad dressings you will want it to always have a place in your pantry.  It is commonly used in cuisines of the Middle East, parts of Asia and the Mediterranean.  

Raw food kale chips as they came out of the oven..

These did not make it to sundown...

I made the above recipe 3 times and thought I would diversify myself and try a different recipe with fewer ingredients...

Olive oil

Big bunch of kale

Your seasoning of choice: sea salt, cajun seasoning, curry powder, or whatever flavor you want to try.

Drizzle oil on the bunch of kale once you have pulled the hard stems off.  Using your hands rub the oil all over the leaves so that they are nicely coated.  Preheat over to 425 and put kale in a single layer on cookie sheets.  Put in oven for 5 minutes.  Turn over and cook for 5 more minutes until crisp but not burned.  Watch carefully since they can burn quickly.  

These won't last either!  

The homegrown kale leaves were of such superior quality from the bags you get at the grocery store there was no comparison!  

Got allergies?  

Kale chips will cure what ails you!  

bonnie

Play with your kale.  

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Eat healthy.             Cook simply.              Live longer.

 

 

 

Wine Kitchen rocks!

The Wine Kitchen, 7 South King Street, Leesburg Virginia.  

 

Last week I had planned to meet a friend here at the Wine Kitchen for lunch.  It was kind of a rainy Friday, so I took a seat and ordered a cup of green tea.  The place had a warm atmosphere made more so by my server, Ryan who stopped by to say hello.  I told him I was waiting for a friend.  After about 10 minutes I decided to go ahead and order my lunch thinking that my friend might have been delayed somehow.  

I really appreciate a menu that is progressive in that it offers all organic and locally grown food and wines.  What really sets this restaurant off from others is the healthy choices throughout the menu.  I recently had learned that one of the co-owner's wives graduated from the Institute where I am currently attending school and had remembered reading about this menu and its effort to bring healthy, but fun choices to the table.    I know why the menu is the way it is...In checking their website I noticed that they offer Lunch and Learn Nutrition classes by a nutrition coach. Bravo!

I had ordered the daily special which was perfect for a rainy & damp day:  beef pho in a ginger and lemongrass broth with thin noodles.  This was lovely and light.  Now I happened to have a pair of chop sticks in my purse that day so pulled them out and proceeded to enjoy my lunch.  Ryan came over and made a comment about the chop sticks saying that he was impressed I also carried them.  He said that he never goes anywhere without his own pair of cherry wood chopsticks!  

Beef pho served with a spoon...bring your own chop sticks and eat in style

That reminds me of how important it is that we focus on the food we eat and taking our time to eat and appreciate what is before us.  The noodles were light as could be and the broth was slightly sweet and aromatic with the ginger and lemongrass.  

 

For dessert I chose a passionfruit creme brulee that did not disappoint!  The brulee on top was just a light lacework of sugar, melted to a perfect state.  The creamy and slightly citrus taste of the creme completed the profile.  Served with the lightest biscotti with dried cherries was more than enough.  

Passionfruit creme brulee with dried cherry biscotti

Today's lunch was a pleasant surprise.  I had heard about Wine Kitchen, but had not stopped here.  I am proud to live near a town who has places that cater to a more discriminating public who wants higher quality and healthy choices in local food.  This is the place to come.  

If you want to try a restaurant with a local food menu, try the Wine Kitchen next time you are in Leesburg and bring your friends.  Healthy local food at its very best!

 

Variety is the spice of life

indulge in great living whenever you can...

 

 

Out of the box pantry

Getting back into the kitchen for health and well being means adding some spice and creativity to your cooking.  

My new course of study at Institute for Integrative Nutrition invites students to explore the world of ingredients we may or may not have had a chance to try.  I decided to share a few ingredients in today's post and invite you to pick maybe one of them to try for yourself this week.  

What you see before you is called a condiment tray.  In the world of healthy living and eating we are encouraged to purge parts of our refrigerated or dry store pantry to upgrade ingredients to healthier alternatives.  Now I am not saying you have to do this in a day or over a weekend, but rather begin to think about what is better for your health compared to what you already have.  

Today's condiment tray has:

    Umeboshi plum vinegar, a salty acidic element that is made from umeboshi plums.  It is salty in taste and brightens up cooked greens, homemade salad dressings, and many sauces.  Use sparingly.  This can sometimes be found in the health sections of mainstream grocery stores or a health food store.   I  have not tried this ingredient in the asian slaw below, but may give it a try and report back here.  It is salty, so you may be able to eliminate the salt from the recipe by using umeboshi vinegar.  

    Toasted sesame oil, a rich nutty sesame oil that is used as flavoring for greens and rice dishes.  You can also use regular sesame oil for sauteing.  You may find this in the international aisle in the Asian section.  I buy mine at Trader Joes.  Keep this one in the fridge to maintain freshness and to keep it from going rancid.  Antioxidant rich, toasted sesame oil is a great component to many marinades.  

    Hot chili oil, a flavoring oil that lends some heat to a dish or dressing.  I have used this oil in stir fries and asian cabbage slaw.  Find this in the international aisles at most grocery stores.  

    Seaweed gomasio, is nothing more than toasted sesame seeds, sea salt and seaweed flakes.  Try this wonderful condiment sprinkled on rice, greens, salads, veggie dishes, eggs and much much more.  Health food stores or mail order may be your best sources.  Here is a link to an informative article about the health benefits of gomasio.  Using this condiment regularly helps to de-acidify the acids in your stomach making digestion more productive.  

    Brown rice syrup, a sweetener that is found in health sections of grocery stores or health food stores.  Give it a try.  It is mildly sweet and can be used in place of white sugar which tends to spike your blood sugar (high glycemic index).  I will write about lower glycemic sweeteners in a future post.  

Other items on my tray that are not visible are tamari (brewed wheat free soy sauce), coconut oil and natural maple syrup.  I will talk about those another time.  

You will find by using these ingredients you may use less salt in your cooking.  Excess salt in our foods leads to more health problems in higher blood pressure and all the complications. Reducing salt but keeping your food tasty is a goal here.  

 

Let me share a modified recipe for asian cabbage slaw.  I vary the recipe all the time by upgrading ingredients to healthier alternatives.  This original recipe was an award winning recipe from an annual cooking contest several years ago.  It has become our family favorite (even for my 16 year old who does not like salads!).  The original recipe uses white sugar, but today we will substitute either brown rice syrup or agave nectar.  I hope you will not just read this recipe but will give it a try and if you like it or not, please come back and share your comments with all my readers.  

 

Spicy Asian Cabbage Slaw

by Bonnie Deahl

 

2 bags of shredded green cabbage (can add some red cabbage to this mix also)

    (OR shred a small to medium cabbage for this recipe)

1 large shredded carrot

1 bag of ramen noodles (any flavor)  

1/4 cup agave nectar OR brown rice syrup

1/4 cup apple cider vinegar

2 tsp sea salt or kosher salt

2 tsp fresh ground black pepper

3/4 cup canola oil

1/4 cup toasted sesame oil

1 1/2 TB hot chili oil (optional, but gives a nice warmth to the side)

1 cup chopped green onions

1/4 to half a cup of chopped cilantro, mint or parsley (also optional but nice if available)

1/2 to a cup of slivered almonds

1/4 cup raw sesame seeds

 

NOTE:  You can find affordable nuts and seeds in ethnic stores if you live in an area with asian populations.  I buy all my nuts and seeds in ethnic stores where turnover is high and products are fresh and higher quality.  Store nuts in the freezer in labelled bags or containers.  

 

1.  Crush the ramen noodles in the bag with a mallet till broken up into pieces.  Set aside.  

2.  Heat a small skillet over medium heat and toast both slivered almonds and raw sesame seeds together.  Watch carefully so they don't burn.  Set aside till ready to assemble dish.  These 2 steps can be done ahead of time or even a day or so before.  

3. In a large mixing bowl, combine the shredded cabbages, green onions, carrots, fresh herbs and mix well.  

4. In a small bowl combine the syrup, salt & pepper, sesame oils, & vinegar and combine well.  

Toss into the cabbage along with the crushed ramen noodles (take out the flavoring packet and discard) and combine till all cabbage is coated with dressing.  Put in fridge and marinate for at least an hour or 2.  

5. When you are ready to serve, toss in the almonds and sesame seeds and toss.  Serve as a nice side for barbeque or with any main dish.  

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Experiment with food, finding ways to upgrade old recipes to healthier ingredients.  As you rely less on processed foods or ingredients with little or no nutritional value, you will feel and live better and have more energy.  

Variety is the spice of life.  

Try condiments!

 

 

 

 

 

Japanese style breakfast

As I write this post, I cannot help but think about the recent earthquake over in Japan.  Today's post is to share a recent Japanese style breakfast I prepared the other morning.   

The traditional Japanese breakfast is a variation of the above photo.  It usually has rice, fish, miso soup, seaweed, and pickles.  

 

The Japanese culture and people are known as the healthiest culture on earth.  Their diets consist mostly of rice, fish, seaweed and vegetables.  The portions for each element are small.  The diminutive nature of their cuisine emphasizes small portions and a balanced variety of tastes for each meal.  Nature is a key element to their spiritual focus.  The Japanese people have a reverence and humility for life which can only be admired.  They are a fierce people and stand proud in the face of adversity.  What is it that we can learn from the Japanese?  

My breakfast only consisted of a dish made with brown rice.  

During my studies here at the Institute for Integrative Nutrition I am learning about new ways to eat and live.  We are encouraged to walk the talk and try out new ingredients and recipes.  I am naturally all over it given that I love to cook.  Not everyone loves cooking as much as I .   A key message we are hearing is the importance of choosing foods with the highest nutrient value and avoiding processed foods.  Adding more vegetables and especially greens and grains to our diets is key to eating well.  

Brown rice would be the rice of choice since it is higher in nutritional value that white rice which has had the outer hull and germ milled away.  Most of the nutritional content is taken away in the milling process.  It has a chewier texture which some do not like.  Given the higher nutrient content it is worth developing a taste for brown rice.  Storing brown rice is best done in the fridge or freezer as it can quickly go rancid if left at room temperature.  

We have learned that brown rice is best soaked preferably overnight to allow the germ to sprout and phytic acid to be released.  This step makes the rice more digestible.  The soaking water is discarded and new water added before the rice is cooked.  Brown rice takes about twice as long than white rice.  

I will not post the recipe itself but will share how it was made.  It is my hope that you will be inspired to give this satisfying Japanese style breakfast a try.  Maybe add some miso soup too.  

I took a bok choy and separated it into leaflets.  There was a little debris on the inner leaves so I gave them a good rinse before chopping them up.    I heated a small saute pan with a little toasted sesame oil, then added the bok choy.  After cooking the greens for 2-3 minutes, I added a little rice wine vinegar and tamari sauce, then added the brown rice I had cooked.    I sprinkled a little gomaisio (sesame seeds, sea salt, and seaweed) on top for a tasty garnish.  

Voila!  

Ready to eat with a cup of green tea.