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Monthly Archives: June 2012

espresso banana muffins

25 Monday Jun 2012

Posted by Delena Rose in cook, whole grains

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banana bread, banana muffins, coffee cake, espresso, espresso banana muffins, muffins, wheat-free

I adapted this recipe from Heidi Swanson’s cookbook: Super Natural Cooking: Five Ways to Incorporate Whole and Natural Ingredients into our Cooking. These turned out moist and delicious. I love the coffee, chocolate, banana and toasted nut combination. These are great for breakfast or as a mid-day snack with, what else, coffee. Yum…

Espresso Banana Muffins

2 cups spelt flour

2 teaspoons baking powder

1/2 teaspoon sea salt

1-1/4 cup chopped walnuts, toasted

1 tablespoon fine espresso powder

6 tablespoons unsalted butter, at room temperature

3/4 cup natural cane sugar

2 large eggs

1 teaspoon vanilla extract

1 teaspoon banana extract

1 cup buttermilk

1-1/2 cup mashed overripe bananas (about 3 large bananas)

1/2 cup chocolate chips (optional)

Preheat oven to 375 degrees (F). Grease and/or line muffin tins (for 18 muffins).

Combine the flour, baking powder, salt, 3/4 cup of the walnuts, espresso powder and chocolate chips (if using) in a bowl and whisk to combine.

In a separate large bowl or stand mixer, cream the butter until light and fluffy.  Beat in the sugar and then the eggs, one at a time. Stir in the vanilla and banana extracts, buttermilk and mashed bananas. Add the dry ingredients and stir just until mixed.

Spoon into the prepared tuns and top with the reaming 1/2 cup walnuts. Bake until golden brown, about 35 minutes. Cool in muffin tin for 5 minutes before turning out onto a wire rack to cool completely. Yield: 18 muffins. Enjoy!

Resource:

Swanson, H. (2007). Super Natural Cooking: Five Ways to Incorporate Whole and Natural Ingredients into our Cooking. New York: Celestial Arts.

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pavlova

22 Friday Jun 2012

Posted by Delena Rose in cook

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blackberries, blueberries, fresh berries, meringue, pavlova, raspberries, strawberries, whipping cream

This is a wonderfully light, sweet and colorful summer dessert! I made this for the first time in 1994 from a recipe in Fine Cooking magazine and have been making it every summer since then. This is a great dessert for potlucks and picnics and I like to make this when fresh raspberries, blueberries, blackberries and strawberries are in season and just pile the fruit on! The bright colors of the berries make for a spectacular display and kids can’t resist stealing bits of the meringue before it even reaches the table!

Pavlova

For the Meringue:

5 egg whites

1/4 teaspoon cream of tartar

pinch of salt

1-2/3 cup superfine sugar

5 teaspoons cornstarch, more for the baking sheet

2 teaspoon white vinegar

1 teaspoon vanilla extract

 

For the Filling:

2 cups whipping cream, chilled

1 tablespoon honey (optional)

approximately 3 cups fresh berries

mint sprigs to garnish

Preheat oven to 275 degrees (F). Line a baking sheet with parchment paper and dust the sheet with cornstarch.

In a large mixing bowl, whip the egg whites, cream of tartar and salt on high speed until stiff peaks form. Add the sugar slowly, about a tablespoon at a time. Combine the cornstarch with the last 2 tablespoons of sugar and add them together. Scrape down the sides of the bowl, continue whipping and slowly add the vinegar and vanilla. Whip for another minute. The mixture should be very glossy and fluffy.

For a Large Pavlova:

Spread the meringue on the prepared baking sheet into a 7-inch round, about 3 inches high, using a spatula or spoon. Make a shallow depression in the center to allow room for the filling.

For Individual Pavlovas:

Use a three ounce ice cream scoop and stack two scoops, snowman style, for each pavlova. With a spatula, smooth the sides to join the two scoops and make a shallow depression in the center.

For Mini-Pavlovas:

Use a one-ounce ice cream scoop or two tablespoons. Drop one scoop onto the parchment for each pavlova and make a shallow depression in the center of each.

To Bake:

Put the pavlova in the heated oven and immediately turn down the heat to 250 degrees (F). Bake, without opening the door for at least the first 45 minutes (less for the minis), until they’re crisp and dry-looking on the outside with just a hint of ivory color (individual, 1-1/4 hour; minis, 35-40 minutes) and then turn off the heat and leave in the oven with the door cracked for another 30 minutes. Remove the pavlova from the oven and put the baking sheet on a rack to cool.

To Assemble:

Up to 1 hour before serving, whip the chilled cream until it holds soft peaks. Add the honey, if using, and whip another few seconds to blend. Carefully peel off the meringue from the parchment paper and set it on a serving platter or plates. Fill the center with whipped cream and top with fresh fruit. Decorate with sprigs of fresh mint and a light sprinkling of icing sugar. Keep cool and serve within one hour. Enjoy!

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adventures with whole grains: quinoa cake with crystalized ginger

20 Wednesday Jun 2012

Posted by Delena Rose in cook, whole grains

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birthday cake, crystalized ginger, ginger, quinoa, quinoa cake, spelt flour, wheat-free, wheat-free cake

I needed to make a birthday cake this past weekend and wanted to try something different. I found this recipe in Lorna Sass’s Whole Grains Every Day Every Way cookbook. I have never used cooked quinoa in a baking recipe before and was really surprised at how versatile this grain is. If you don’t like crystallized ginger you can add raisons or any other dried fruit, or none at all. Normally I don’t ice my cakes but as this was a birthday cake, I thought it would look more festive and decadent with some extra sweetness. I iced the cake with a simple Betty Crocker cream cheese frosting and included the recipe below.

Quinoa Cake with Crystalized Ginger

1 cup uncooked quinoa

1 cup spelt flour, plus more for the pan (or substitute with your flour of choice)

1 cup packed brown sugar

1-1/2 teaspoons baking powder

1/2 teaspoon baking soda

1/8 teaspoon salt

1 cup coarsely chopped Brazil nuts, toasted (or walnuts or pecans)

4 to 6 tablespoons coarsely chopped crystalized ginger, to taste

1/2 cup golden raisons

3 large eggs

1/2 cup orange juice

8 tablespoons (1 stick) unsalted butter, melted and cooled, plus more for greasing the pan

2 teaspoons vanilla extract

Bring a large pot of salted water to a boil. Add the quinoa and cook until the grains are translucent and tender (there should be a white dot of uncooked starch at the center), 11 to 14 minutes. Drain thoroughly in a fine-meshed strainer. Spread the quinoa out on a large platter to cool.

Set a rack in the middle of the oven and preheat oven to 350 degrees (F). Butter and lightly flour a rectangular baking pan that measures 11 by 7 inches. Set aside.

In a large bowl, combine the flour, brown sugar, salt, nuts, ginger and raisons.

In a small bowl, combine the eggs, orange juice, butter and vanilla extract. Stir the liquid ingredients and the quinoa into the dry ingredients until just blended. Transfer mixture to the prepared pan and smooth the top. Bake until a cake tester inserted into the center comes out clean, 45 to 60 minutes, depending on the size of pan. Rotate the pan halfway through for more even baking.

Set the pan on a cooling rack. When cool, cut into squares and serve. Note: I used two round cake tins and iced this as a birthday cake.

Cream Cheese Frosting

1 package (8 ounces) cream cheese, softened

1 tablespoon milk

1 teaspoon vanilla

4 cups powdered sugar

Beat cream cheese, milk and vanilla in medium bowl on low speed until smooth. Gradually beat in powdered sugar, 1 cup at a time, until smooth and of spreading consistency. Frosts a 13 x 9 inch cake or fills and frosts two 8- or 9- inch cake layers. Refrigerate any remaining frosting.

Resources:

Sass, L. (2006). Whole Grains Every Day Every Way. New York: Clarkson Potter/Publishers.

Zeman, A. (1991). Betty Crocker’s 40th Anniversary Edition Cookbook. New York: Prentice Hall.

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crunchy cole slaw

18 Monday Jun 2012

Posted by Delena Rose in cook

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barbeque, cabbage, cole slaw, picnic, salad, savoy cabbage, slaw

Cole slaw is such a versatile dish and can be served in a variety of ways: as a side dish, in a taco or even on a sandwich or burger. It’s a fantastic picnic or barbeque salad and I find that it tastes better the longer it sits. Just add the toasted nuts at the last minute so that they stay crunchy. Try substituting toasted walnuts instead of sunflower seeds and toasted black sesame seeds instead of poppy seeds.

Crunchy Cole Slaw

2 tablespoons apple cidar vinegar

juice of 1 lemon, reserve 1 tablespoon

sea salt and freshly ground pepper

1/2 cup extra-virgin olive oil

1 tablespoon sourcream

1 tablespoon dijon mustard

1 apple

1 small savoy or green cabbage

1 cup sunflower seeds, freshly toasted

1 tablespoon poppy seeds

Whisk together the vinegar, lemon juice, olive oil, sour cream and mustard. Add salt and pepper to taste. Set aside.

Peel the apple and grate over a coarse grater. Place the grated apple in a bowl of cold water and add the reserved tablespoon of lemon juice to keep the apple from browning. Cut the cabbage into quarters and core each section. Slice very finely and place in a large bowl. Drain the apples and add them to the bowl along with the vinaigrette and toasted sunflower and poppy seeds. Taste and adjust the seasonings. Serve immediately or refrigerate until ready to serve.

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juicing dandelion leaves

14 Thursday Jun 2012

Posted by Delena Rose in forage, juice

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cleansing juice, dandelion, dandelion juice, juice, juicer, juicing, Tribest Z-Star Juicer, weeds

Last weekend I spent a lovely hour harvesting dandelion greens in the rain. This is nothing new as I am running outside daily to get a handful of the wild greens to add to my breakfast omelette, salads and soups. This time, however, I harvested a very large bowl full, washed them very well and then ran them through the manual Tribest Z-Star manual juicer that I bought for juicing wheatgrass.

I use the juice as a cleansing tea, adding one tablespoon to a mug full of hot water. I also freeze the juice in ice cube trays and add one or two ice cubes to my morning green smoothies. I am going to be juicing dandelion greens like crazy all summer so that I can continue to freeze them and add them to smoothies, soups and sauces all winter long.

Last summer I did a post called Dandelion Love, outlining the medicinal properties of the flowers, leaves and roots of the mighty dandelion. Here is an excerpt that I wrote on the leaf:

The leaves can be eaten fresh in salads (it tastes bitter, like arugula; balance this with a sweet dressing if you do not like bitter) or cooked and added to stir fries, soups and casseroles. You can juice the leaves, freeze the juice in ice cube trays (storing the cubes in ziplock freezer bags) and add to green smoothies all year round. Or you can make large batches of dandelion tea with flowers and leaves, allowing the mixture to boil down and become very concentrated. Strain then freeze the tea in ice cubes. Later, thaw a cube and add to a mug of hot water for dandelion tea in winter. The leaves contain bitter glycosides, carotenoids, terpenoids, choline, potassium salts, iron and other minerals, vitamins A, B, C and D. The leaves act as a detoxifying agent and therefore often used during cleanses. It is also used as a diuretic or to treat high blood pressure. The leaves are very good for the liver and gallbladder, and stimulates the production of bile. ~Delena

It is always such a thrill to walk outside my back door and into a whole world of edible wild plants. The dandelion is Royalty among herbalists, bursting with goodness.  Not only are dandelion leaves delicious but they are also so good for us!

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June blossoms and blooms

10 Sunday Jun 2012

Posted by Delena Rose in garden

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apple blossoms, blooms, blossoms, columbine, hawthorn blossoms, lilacs, tulips

I thought I’d capture a few of June’s blossoms and blooms and share them with you! Above are the lilacs…

The next two are apple blossoms…

As you can imagine, the bees and butterflies are busy visiting the trees and shrubs!

Here is some columbine below…

…and Hawthorn blossoms from the tree outside my dining room window. The berries and small apples will attract many different kinds of birds in the fall and winter and keeps the resident squirrel happy and fed!

I still have a few tulips blooming and adding beauty to the garden…

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In Defense of Food: An Eater’s Manifesto by Michael Pollan (book review)

09 Saturday Jun 2012

Posted by Delena Rose in read

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Tags

book review, Eat food, In Defense of Food, Michael Pollan, Mostly plants, Not too much, Pollan

I was very excited when I finally found Michael Pollan’s book In Defense of Food: An Eater’s Manifesto recently in my local secondhand bookstore. This book has been high on my list of ‘things to read’ for years as a few friends have highly recommended it. I also have seen Michael Pollan on TED.com and on youtube and am very interested in his viewpoints on food, nutrition and agricultural practices.

Pollan’s Eater’s Manifesto states:

Eat food. Not too much. Mostly plants.

I know this sounds deceptively simple and maybe even boring at first glance for those looking for the next diet craze, but Pollan spends the next 201 pages patiently and clearly pointing out how much of the food that we eat today just isn’t ‘real food’ (as in fresh as possible with very little processing, or in other words, something that our great grandparents would recognize as food). Instead for many of us, our diets consist mainly of food ‘products’, edible substances that have been engineered in a science lab. In his book, Pollan deconstructs the typical North American diet and how we also tend to eat far more than we need to thrive, and how very little of our diets contain the readily available foods that best meet our dietary needs: fresh fruits and vegetables.

Pollan begins his book by defining the phenomenon he calls, The Age of Nutritionism. He points out how food, or what passes as ‘food’ has evolved dramatically since the Industrial Age. In the days of our grandparents and great grandparents, what one ate was largely dictated by our culture, and according to Pollan: “Culture is just a fancy work for you mother.” However, over the last several decades, “…mom has lost much of her authority over the dinner menu, ceding it to scientists and food marketers… and the government with its ever-shifting dietary guidelines, food labeling rules and perplexing pyramids.”

As eaters, we find ourselves increasingly in the grip of a Nutritional Industrial Complex- comprised of well-meaning, if error-prone, scientists and food marketers only too eager to exploit every shift in the nutritional consensus. Together, and with some crucial help from the government, they have constructed an ideology of nutritionism that, among other things, has convinced us of three pernicious myths: that what matters most is not the food but the “nutrient”; that because nutrients are invisible and incomprehensible to everyone but scientists, we need help in deciding what to eat; and that the purpose of eating is to promote a narrow concept of physical health. Because food in this view is foremost a matter of biology, it follows that we must try and eat “scientifically”- by the nutrient and the number and under the guidance of experts.~Pollan

We seem to have given up our power, our cultural knowledge about food, and our relationship with our food and where it comes from. Instead, we have come to rely heavily on scientists to tell us what to eat and how to eat it in order to be healthier. The glaring problem with this is the current epidemic of food-related illnesses, such as diabetes, various cancers, cardiovascular diseases and obesity, that are rampant in North America. We are following the recommended dietary guidelines and yet statistics show that we are still getting sicker and fatter.

A hallmark of the Western diet is food that is fast, cheap and easy. Americans spend less than ten percent of their income on food; they also spend less than a half hour a day preparing meals and little more than an hour enjoying them. For most people for most of history, gathering and preparing food has been an occupation at the very heart of daily life. ~Pollan

Pollan points out the problem with the scientific method in studying nutrition, which is the tendency to focus on one nutrient at a time, isolating it and observing its individual function and effects. This fragmentation reduces wonderful, glorious miraculous food to mere nutrients and completely misses the complex interrelationships between the many nutrients as well as between different food combinations. What we end up with is research and recommendations that are incomplete, constantly changing and even harmful for us. A good example of this is how it was ‘discovered’ in the 1970s that fats were bad for us and we were all urged to consume less fats and replace fats with carbohydrates (preferable healthy whole grains). However, we know today that a diet that is high in carbohydrates, especially wheat and wheat products, are actually harmful to the human body and contribute to chronic illnesses and obesity.

Pollan’s book is very interesting and rich in detail. He compares the Western diet to traditional Indigenous diets around the world and addresses current agricultural and farming practices that drastically reduce the actual nutritional content in today’s foods. Although his book spends quite a bit of time focusing on the danger in our current attitudes and beliefs about food, Pollan ends the book with an offering of hope and an invitation to reject nutritionism and instead, embrace a healthy relationship with food. He encourages each of us to increase our awareness of where our food comes from and cultivate an enjoyment of preparing and eating food.

Pollan ends with some helpful recommendations when we consider our own diet. Here is a sampling:

  1. Don’t eat anything your great grandmother wouldn’t recognize as food.
  2. Avoid food products containing ingredients that are unfamiliar, unpronounceable, more than five in number or that include high fructose corn syrup.
  3. Avoid food products that make health claims.
  4. Shop the peripheries of the supermarket and stay out of the middle.
  5. Get out of the super market wherever possible. (i.e. shop at your farmers market).
  6. Eat mostly plants, especially leaves.
  7. You are what you eat eats too (soil quality, animal quality)
  8. If you have space, buy a freezer (then buy and store produce when it is in season; also cheaper to buy local, hormone-fee meat in bulk, i.e. a whole hog or half a cow)
  9. Eat well-grown food from healthy soils.
  10. Eat wild foods when you can.
  11. Have a glass of wine with dinner.
  12. Pay more for quality foods and eat less.
  13. Eat real meals and stop snacking.
  14. Do all of your eating at a table (not in front of the television or computer).
  15. Eat slowly.
  16. Cook and eat your own food.
  17. If you can, plant a garden and grow your own produce.

In Defense of Food: An Eater’s Manifesto suggests that we need a whole new way of thinking about food. The book also provides direction as to where to start.  This was a very interesting and enjoyable read! It has raised my awareness of my own attitudes regarding food, the kinds of foods are truly best for my body and how the quality of my food is directly impacted by the quality of the environment it was grown or raised in.

An epicurean at heart, I am also grateful to Pollan for encouraging us to stop looking at food as a ‘product’, but seeing it as something this is alive and delicious. Pollan’s best recommendation is to simply take the time to gather, prepare and enjoy real food as the center of a well-lived life. I highly recommend this book to all!

Resource:

Pollan, M. (2008). In Defense of Food: An Eater’s Manifesto.New York: Penguin Group Inc.

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E tends to her garden

07 Thursday Jun 2012

Posted by Delena Rose in garden

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barrel pots, carrots, container gardening, E's garden, garden, peas, potatoes, trellis, vegetables

E came over last weekend to take a peek at her new garden and to see if anything needed to be tended to. She was delighted to see that all five pots were full of little sprouts from the seeds she had planted just two weeks earlier.

First, she noticed that her labels were fading in the sun and decided to improve them using masking tape and a new permanent marker (see picture below).

As peas love to climb, E decided to build a little trellis for them. I had some extra bamboo stakes in the greenhouse and some garden twine. I gave them to E and let her decide how she would design the trellis. I simply held the stakes wherever she wanted them and she did the weaving to hold it all together.

The end product looks like a work of art and we can’t wait to see the peas climb up the stakes…!

Next, we found a few neglected barrel pots and moved them into the Medicine Wheel garden. We filled them with good soil and E planted red potatoes in one and Yukon gold potatoes in the other. It doesn’t look like much now, but soon these pots will be bursting with baby potatoes for her family dinners… sent home with some garlic and chives of course!!!

The best thing about helping E grow her first garden is that I get to experience those ‘firsts’ all over again. Together, we can work together, learn together and watch her garden grown into something edible and delicious!

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adventures with whole grains: blue cornmeal muffins with chili

05 Tuesday Jun 2012

Posted by Delena Rose in cook, whole grains

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blue cornmeal, chili, cornbread, cornmeal, muffins, pumpkin seeds, stoneground cornmeal, wheat-free baking, wheat-free muffins, whole grain

I realize that at first glance these muffins may not look very appetizing but they are actually quite delicious! Baking with blue cornmeal was a bit of a novelty for me as I had never eaten either blue or stone ground cornmeal before. I found mine at my local health food store. The blue color reminds me of eating blue potatoes and when I cooked some up as hot cereal for breakfast I was pleasantly surprised at how much they tasted like fresh corn (unlike the granulated cornmeal we are used to which has its own unique taste). These muffins are light and cake-like but also very ‘grainy’, a texture that I like in breads and muffins. If you like corn bread, I would highly recommend trying these!

Blue Cornmeal Muffins with Chili

1 cup spelt flour

1 cup blue cornmeal

2-1/4 teaspoons baking powder

1/2 teaspoon baking soda

3/4 teaspoon salt

1 teaspoon chili powder

1/2 teaspoon dried oregano

2 large eggs

1-1/2 cup buttermilk, well-shaken

1/4 cup extra virgin olive oil

2 tablespoons honey

1/4 cup pumpkin seeds

Preheat your oven to 400 degrees (F). Grease 12 standard muffin cups.

In a large bowl, combine the spelt flour and cornmeal, baking powders, baking soda, chili powder, oregano and salt. In a smaller bowl, lightly beat the eggs. Blend in the buttermilk, oil and honey.

Stir the egg mixture into the dry ingredients, just until most of the flour is absorbed. Do not over-mix. Divide the batter among the muffin cups. Sprinkle a few pumpkin seeds over each muffin. (Note: I also sprinkled a bit of parmesan cheese this time around.)

Bake for 12-15 minutes, until the muffins are golden brown around the edges and a toothpick inserted in the center comes out clean. Set the muffin tin on a cooling rack. Let cool for a few minutes, then twist the muffins to release them or run a knife around the edges to pop them out. Serve warm. Enjoy!

Note: If not eating the same day, freeze in a zipper-topped freezer bag for up to 3 months. Thaw at room temperature or in a warm oven.

Resource:

Sass, L. (2006). Whole Grains Every Day Every Way. New York: Clarkson Potter/Publishers.

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