More Fermented Vegetable experiments

Green Beans with a few sprigs of Thyme with 2.5 Cups water and 1 Tbls sea salt to cover.  I also used glass filled with water on top to keep beans submerged in liquid.

Beets and Cabbage with Dill seeds- I pounded the cabbage to release juices and layered in with Beets and sea salt then added water to cover.  Glass with water to on top to keep submerged.

Start tasting after 3- 5 days, depending on how sour you want the taste.  Also depends on the temperature in your house, could take up to 7 days.  Can then be stored in fridge for months, for me it's so good it doesn't last that long.

Fermented Foods- Incredible Health Benefits

Fermenting foods has become a lost art.  Our ancestors did this as a preservation method prior to refrigeration.  I wonder if they knew how good they were for them?  Now we know that by fermenting, the sugars in foods are broken down to lactic acid which creates lactobacilli, a “Probiotic” or, beneficial bacteria.  When eaten these beneficial bacteria end up in our large intestine (colon) where 70% of our immune system is located.

Benefits:

·         Increase digestibility of food and absorption of nutrients

·         Increase level of vitamins and minerals

·         Support growth of healthy intestinal flora

·         Antibiotic and Anticarcinogenic

·         Supports immune function

Commercially processed Sauerkraut, pickles and olives have none of the beneficial bacteria due to pasteurization.  Although Miso, Natto and Namu Shoyu are all unpasteurized. 

I have wanted to make my own Sauerkraut for a while but was intimidated by the process.  I finally deciced to give it a try after hearing a lecture by Sandor Ellix Katz of http://www.wildfermentation.com/ .

 It is so easy!!  The worst part is the mess you make in the kitchen but it is so worth it.  I have also been experimenting with other fermented vegetables and Oat-gurt (like yogurt but not dairy).  Check out my posts here:

Sauerkraut

Fermented Veggies

Oat-gurt

Oat-gurt (like Yogurt)

I found this recipe for Oatgurt here, but found that using rolled oats works just as well.  The way I do it is to soak the oats overnight in a quart mason jar.  In the morning blend them and pour back in the mason jar.  Place in cabinet for about 2 days.  You can tell by the smell when they are ready.  It tastes like yogurt without the dairy and all the added sugars.  I mix them into a "Superfood Cereal" that I will explain in another post.  You could also top it with fruit or honey and eat like yogurt.  Because it is fermented, it has the beneficial bacteria, lactobacilli.  Find out more about the benefits of fermented food here.

Fermented Vegetables

Fermented Jalapenos

Check out why I love Fermented Vegetables here.

This is so easy anyone can do it, and it's so good for you.

Simply chop veggies and place in mason jar.  Mix 1 Tbls sea salt with water and pour over veggies to cover.  To keep the veggies submerged in the water, I use a glass that fits in the top with water in it to weight it down.

I also used pickling spices with the Cucumbers but didn't use them with the Jalapenos.

Place in cabinet for 3-5 days depending on the temperature of your house.  If there is a white film on top, remove with a spoon and the rest is still good.  Once it reaches the taste you want keep in the fridge and enjoy!

Cucumbers and Carrots

Pickling Cukes and Onions

Sauerkraut

 

Why is Sauerkraut so good for you? Check out the health benefits here.

This is how I did it using a quart mason jar, you can also check out wildfermentation.com for instructions on making a larger batch in a crock.

• One head of cabbage- I cut it in chunks then used slicing blade in my food processor, you could also chop finely with knife.
• 2 Carrots shredded
• Sea Salt- about 1 Tbls

Mix cabbage and carrot together in a large bowl.  Add a layer of veggies to your mason jar then sprinkle a layer of sea salt.  The next step is to pound down the veggies to release their natural juices (I use the plunger that came with my Vitamix).  Continue layering but leave at least 2 inches at the top.  You could also leave all of the veggies in the large bowl, add the salt and pound them all at once with a heavy object then transfer to your mason jar.  You will want to weigh down the veggies so they are fully submerged in the liquid.  You can see by the picture above I have a  glass with water in it that fits inside the mason jar.  Then all I do is put it in the cabinet out of the way for about 3 days checking it daily.  Depending on the temperature of your house it could take longer.  Start sampling it after 3 days, once it's to your taste, keep in the fridge with the lid on the jar and Enjoy!  I like to eat it with mustard, yum!

Watch the critically-acclaimed, award-winning first episode of The Meatrix Trilogy.

Take the red pill and watch the critically-acclaimed, award-winning first episode of The Meatrix Trilogy.The Meatrix Movie here!

Strawberries on Salad...yum!!

Strawberries add a sweet contrast to salads.  They are high in Anti-oxidants and Vitamin C. 1 cup only has 49 calories.  I would highly suggest that you purchase Organic Strawberries, they are on the "Dirty Dozen" list for pesticide residue. Give it a try!

BBQ Beans with Tempeh over Brown Rice

BBQ Beans with Tempeh over Brown Rice

-Brown Rice

-Beans, I used Adzuki (small red) but you could use any bean or combination of beans

-Onion, sautéed

-Tempeh, pre-cooked and chopped

BBQ Sauce- combine Tomato paste, Vinegar, Braggs Aminos, Pineapple juice (or other sweetener), Horseradish sauce (or any hot sauce/ red pepper flakes), garlic, liquid smoke

Add Beans and Tempeh to onions in pan, pour in BBQ sauce, stir and heat until bubbly and sauce has thickened.  Serve over Brown Rice

Big Salads- The main course

 So after all of the recipes I've been posting I've decided I need to clarify something.  All of those dishes are what I would call a side dish and the main course of the meal is a Big Salad every night.  When I say "Big" salad, I mean in a serving bowl size, not a cereal bowl size.  It is an easy way to get an amazing amount of nutrients into your diet.  It is easy and very satisfying.

Here are some tips on what I keep on hand on a regular basis to throw these together.

:

These are the staples:
**The base for the salad- Dark leafy greens- (these are the most nutrient dense foods you can eat).  In the past I have bought the Organic Baby Spring Mix from Sam's Club or Costco or the Organic Spinach.  Now I am buying various greens from the Farmers Market like Romaine, Red and Green Leafy Lettuce and Spinach.  I also buy Kale, Collard Greens andSwiss Chard but I tend to use those in my Green Smoothies or to saute them because they have a stronger flavor.

*Cabbage- If you have access to Sam's Club they sell Coleslaw mix in a large bag for about $2.50.  I am currently buying purple cabbage and Napa cabbage and shredding it in my food processor for the whole week.  It gives the salad a nice crunch.
*Sprouts- I make my own Mung bean sprouts- they are easy to make and full of nutrients.  They will keep in the fridge for a week.  To make, rinse mung beans in strainer, place in glass quart jar and fill with water, at least double the amount of beans.  I stretch cheese cloth over the top and use the ring from the lid to screw it on.  Let soak over night, drain in the morning by tipping upside down in sink, let drain for at least an hour or all day.  Place jar on it's side on counter out of direct sunlight.  Turn the jar occasionally.  They are ready once it has a small sprout or tail.  About 2 days.  Place in ziploc bag and keep in fridge to add to salads.  I also buy Alfalfa or Sweet Clover Sprouts from the store as well.
*Frozen Green Peas- I love these on salads.  Place the amount of peas you need in a strainer and run warm water over for a minute to defrost, they taste very fresh this way.
*Sunflower seeds- keep in freezer
*Red Onions- sliced and soaked in balsamic vinegar in the fridge- this is my latest favorite.  The vinegar takes the bite out of the onion and makes it sweet.
*Cilantro- tear off leaves and shred with fingers over salad, no need to chop on a board.  See my Cilantro tip post.  

Some of my other favorites depending if I have them on hand are Avocados, Beets- slightly steamed and shredded, fresh corn cut off the cob or any of your favorite chopped veggies.

You can make it a full meal by adding beans or chopped Tempeh.

And finally the dressing....this is where most salads are ruined by putting high fat, high calorie commerial dressings on it.  My favorite, easy dressing is to mix equal parts Balsamic Vinegar and Dijon or spicy mustard.  It has a thicker consistancy so it sticks to the salad and doesn't end up in the bottom of the bowl.  Most dressing recipes use Olive Oil as the base, I would caution against this due to the calories.  1 Tbls of Olive Oil has 120 calories, most people would use the equivilant of 2 Tbls or 240 calories.  I would rather save those calories and have a piece of fruit for dessert.

Curried Brown Rice with Sauted Onions and Zucchini

Curried Brown Rice with Sauted Onion and Zucchini 

For Curry Sauce blend together:

Silken Tofu

Coconut milk or any milk alternative (Soy, Almond or Rice)

Garam Masala (found in bulk spices at Health Food store or Indian store)

Curry powder

Sri Racha sauce or Red Pepper flakes- to taste

Saute thin sliced Onions and Zucchini.  Mix together Brown Rice, Veggies, Curry Sauce and Pre-Cooked Tempeh (optional)

It’s official, I’m a student!

I am now enrolled in The Institute for Integrative Nutrition (IIN). I will be doing their distance learning program, you can also attend their campus in New York. I will be studying online, through webinars, with lectures that are loaded on an IPod that they are sending me as well as some books.

I have been dreaming about this for a while and so excited that it’s coming true. I will graduate in September 2012 as a certified Holistic Health Coach as well as an affiliation with the American Association of Drug-Free Practitioners. I am so excited to be a part of the change I want to see in the world and hope to share what I am learning and my journey with you

Easy Marinated, Browned Tempeh

Make this ahead of time and keep in fridge to chop and add to any recipe.  I think it's also a yummy snack to munch on and dip in any sauce or salsa.  Or, occasionally I will get a craving for Ketchup and Mustard and dip it in (make sure Ketchup does not contain HFCS)

Marinade in equal parts Balsamic Vinegar and Bragg's Aminos with minced garlic, the longer, the stronger the flavor will be, you choose.  Or, use any marinade flavor that you love.

I browned this in my Rice Cooker by pressing "Steam" function, wait until inner pot is hot and place Tempeh in and close lid.  Wait 3-5 minues and turn when brown on one side, do the same on the other side.  Let cool and keep in fridge.  You could also do this under the broiler in your oven or in a pan on the stove.

Rice Cooker- more than just Rice.....

When I moved to Hawaii, I basically had to fit everything into 2 suit cases.  So I got rid of alot of my stuff.  The only thing I brought with me is my Vitamix, which is one of the best investments I've made (more to come in another post).

I just purchased a new Rice Cooker, which I highly recommend.  I bought it at Costco for $31.99, well worth it.  It has a slow cooker feature which replaces a crockpot, nice!  It will also steam and has a delay feature so you can put everything in the morning and time it to be done at any time.

It will do way more than just Rice. I will be giving you lots of recipe ideas since most of my recipes will now be done in this.  See my Marinated, Browned Tempeh post.  However if you don't have one, you can still cook everything on the stove.

Here are some things that I will be doing in it:

*Dried Beans, no need to pre-soak, just add extra water and set slow cooker for 6 hours, checking occasionally, when done, drain extra water. I will experiment with this, I think you could also pre-soak beans and set on "Brown Rice" setting which would only take about 2 hours.  tip- I always add a few pieces of dried seaweed to cut down on the gassy-ness (is that a word?), any variety will work, purchase from Asian section at store. 

*Lentils, rinse first, add 1 to 3 ratio of water and set on "White Rice", it will take about 30- 45 mins.  You could use veg broth or any seasoning as well.

*Quinoa, rinse first, add 1 to 2 ratio water, set on "White Rice", will take about 15- 20 mins. You could use veg broth or any seasoning as well.

*Sauted Vegetables, start on "Steam" function and let inner pot get hot, add veggies, close lid for a few minutes then open and stir, adding liquid if needed until done.

*Steamed Vegetables, add water in pot, place veggies in steam basket, press "Steam" button and walk away, it will shut off when done.  The only bad thing about steaming is the juices that drip down into the pan are full of nutrients. I usually save the liquid, let it cool and use it as a broth for other cooking or in my Green Smoothies.

*Browning Tempeh, start on "Steam" function and let inner pot get hot, add marinate Tempeh, close lid for a few minutes, open and turn once browned on one side, about 3- 5 minutes.  Do the same on the other side. Easy!

*Soups, add all ingrediets and either set on "Slow Cook" or on "White Rice" depending on how long you want to cook or how long the ingredients will take.

I have an idea to do a layered Vegan Lasagna that I will experiment with and do a post if it works, stay tuned for more ideas!

Green Pea and Avocado Guacamole

Green Pea and Avocado Guacamole

This recipe reduces calories and tastes just as good!

Use equal parts Frozen Green Peas (run under water in strainer to defrost) and Avocado

Green Onion

Lime juice

Jalepeno or Red Pepper Flakes, optional

Blend together leaving a little bit chunky

Lentils, Black Beans and chopped Veggies with Creamy Chipotle sauce

Lentils, Black Beans and chopped Veggies with Creamy Chipotle sauce

Lentils, (I used French Green, you could also use brown)

Black Beans

Red Pepper, chopped

Green Pepper, chopped

Cucumber, chopped

Tomato, chopped

Corn, cut from cob and roasted in hot pan until browned (you could also use frozen)

Red Onion, chopped- would also be good, I didn’t have any this time

Mix together with Lentils and Beans in large bowl.

For sauce blend together:

Cashews, soaked

Silken Tofu

Chipotle pepper and sauce from can (amount is based on your taste, they are spicy!)

Shallot or onion

Lime juice or Rice Vinegar

Add to Lentil/ Veggies and mix well. 

Serve with Tempeh (browned and chopped), Guacamole* and Cilantro

*(See Green Pea and Avocado Guacamole post)

Brown Rice and chopped Veggies with Creamy Lemon- Miso sauce

Brown Rice and chopped Veggies with Creamy Lemon- Miso sauce

Brown Rice, cooked and cooled

Tomatoes, diced

Red Pepper, diced

Green Pepper, diced

Cucumber, diced

For sauce blend together and combine with rice and veggies:

Cashews, soaked

Lemon, I used juice from ½ of a large Myer Lemon (they’re a little sweetier)

Tofu, silken

Rice Vinegar

Bragg’s Aminos

Shallot, small

Garnish with chopped Cilantro 

Green Beans, Onions & Creamy Orange- Cashew sauce with Toasted Pecans

Green Beans and Onions with Creamy Orange- Cashew sauce & Toasted Pecans

For sauce- blend together:

Cashews, soaked in water for a few hours or in hot water if you don’t have time.

Orange, cut in sections then cut peel off (you could also use canned Mandarin Oranges in fruit juice)

Bragg’s Aminos

Rice Vinegar

Sauté Onions in hot pan, stirring until starting to brown, reduce to med- high heat, add Green Beans and continue stirring.  Add a little water and Bragg’s Aminos to pan and cook until Green Beans are still a little crunchy.

Top with sauce and toasted Pecans

* You could also add cooked Tempeh to this to make it more filling

Chili

Chili

Onion, chopped

Green Pepper, chopped

Yam or Sweet Potato, chopped (I used a local purple sweet potato)

Zucchini, chopped

Sauté in hot pan, continue stirring until browned.  Add broth or water, reduce heat until softened.

Add:

Tempeh, cooked and chopped (I used leftover that I had browned in the broiler)

Canned or fresh chopped tomatoes

Kidney Beans

Quinoa and Black Beans (these were leftovers that I had)

Cumin

Chili Powder

Red Pepper flakes

Cinnamon- a little bit

Cilantro trick

Keep Cilantro fresh in the fridge for up to 2 weeks (or any herb can be done this way)

Just cut off the bottoms of stems and place in glass of water just like cut flowers.  Cover with the plastic produce bag and keep in fridge.  Pull off the leaves as needed. 

I love this stuff, so I always have it on hand!

Quinoa, Black Beans and Roasted Corn Salsa

Quinoa, Black Beans with Roasted Corn Salsa

Make this ahead of time and serve cold or at room temperature.

Cook Quinoa in pan or Rice Cooker with Cumin and Chili Powder in water

Let cool and add Black Beans

Roasted Corn Salsa:

Cut fresh corn from cob, add to hot pan, continue stirring until a little browned

Tomatoes,   chopped

Red Onions, finely chopped

Jalapeno, chopped (I roasted them in the broiler until blackened, then peeled the skin- you could also use the kind in a jar)

Cilantro, chopped

Lime juice

Mix together, serve over Quinoa and Beans with diced Avocados

A visit to the Tropical Plantation (on the bikes)- Coconuts, Coffee and Pineapples

 Another long bike ride today with a stop at the Tropical Plantation.  Lots of fun to see and learn how alot of the local crops are grown.  We had a demonstration on coconuts. The green ones have the juice inside that you can poke a hole and drink with a straw (FYI- full of minerals, especially Potassium, excellent natural electrolyte- I've been drinking coconut water in cans for a long time)  The brown ones are mature and have the solid meat inside, pretty difficult to open and remove the meat.  I learned that once you get it open, if you put it in the freezer overnight, then take it out for about 6 hours, the meat will seperate from the shell.

It was the first time I had seen coffee plants.  They pick the fruit when it is bright red.  I bit into one of them, not alot of taste but is amazingly high in antioxidants, although there is not much flesh on each fruit. Inside is the bean in 2 halves, they are white.  They are then dried out and roasted.  Amazing how someone figured out how to do this.

We also saw how pineapples are grown, they are on a small plant, low on the ground.  We also saw Mango, Avocado, Guava and Macadamia nut trees.  Awesome!

 

Marinated Tempeh with Brown Rice, Edamame and Green Onions

Marinated Tempeh with Brown Rice, Edamame and Green Onions

Blend together:

Bragg’s Aminos

Ginger

Garlic

Apricot Preserves (you could use any other sweetener like fruit juice, soaked dates or honey)

Red Pepper flakes

Add chopped Tempeh and marinate 30 minutes or longer

In a hot pan add Tempeh with marinate juice, once juices reduce, reduce heat and add water.  Add Edamame and chopped Green Onions, cook until heated.

Spoon over Brown Rice.  I put the Bragg’s Aminos on the table to season as needed.

Lunch at the Hippie Van

This was a really cool place for lunch.  The food was really tasty.  We shared the Quinoa combo plate that had Quinoa, sauted Kale, Tempeh, Vegan scrambled eggz and potatoes with a curry hummus and spicy mango chutney and sprouted grain toast.  Wow!  Even though it was Vegan, I wouldn't say it was necessarily healthy, but it's ok to indulge every once in a while. 

Great Experience, cool atmosphere and the employees were fun to talk to.

Crock pot in the window

<<<Fair warning!

Avocado hunting and Coconut Water....

I thought I had hit the jackpot, as we came around this corner I looked up and saw this tree loaded with avocados on the side of the road.  You can't see them but they're in the big tree above me.

I couldn't reach any, the bank was too steep and overgrown to climb down so I thought I could find some on the ground.  Nope!

So close yet so far away!

Coconut water...yummy and full of minerals, natures perfect electrolyte!  I took it home, cracked it open and got some meat out of it too.

Grandma's Coffee House

 This was a cool place in Kula, which is considered "Upcountry" in Maui.  It's at a higher elevation with more rain and a cooler climate so it's where most of the agriculture comes from. 

Grandma's was opened back in the 1940's.  They grow their own organic coffee beans, hand pick and roast them.  The coffee was excellent and the atmosphere is pretty cool.

The best gym ever

Frozen Berry Sherbet

Frozen Berry Sherbet

This may sound like a weird combination but I promise it’s really good and refreshing, we have it every night.

(I do this in my Vita-mix with my plunger, if you have a regular blender you will probably need a spatula to scrape the sides down as you go)

Blend together:

Frozen peas

Frozen berries- I use mixed berries from Costco, blueberries are also good

Milk Alternative (Soy, Almond, Rice or Coconut Milk)- starting with a small amount and adding if needed, you want this to be thick like Ice Cream

Vanilla Protein Powder- optional

Spirulina- optional (This is my favorite “Super Food”) Spirulina is a "Superfood." It is the most nutritious, concentrated whole food known to humankind. One 3 gram serving of Hawaiian Spirulina provides more antioxidant activity than 5 servings of fruits and vegetables

** I also add some of our Energy bar to add additional nutrients, it gives it more texture and is more filling.

Bok Choy, Tempeh and Black Rice with Creamy Orange- Cashew sauce

Bok Choy, Tempeh and Black Rice with Creamy Orange- Cashew sauce

Sauce: Soak cashews in water a few hours before or overnight, drain water.  Blend together Cashews, Braggs Aminos, red pepper flakes and canned mandarin oranges with a little of the juice (make sure to get the kind that are in natural fruit juice, not sugar)

Cook Rice-  I used Black Rice that I found in the bulk bins at a local Health Food store, Whole foods also has it, you could also use Brown Rice (I highly recommend using a rice cooker, you can get an inexpensive small one.)

Brown Tempeh in hot pan, reduce heat, add a little water and Bragg’s Aminos once brown and cook until liquid evaporates.  Remove from pan.

Saute chopped Bok Choy in large pan with some water and a little Bragg’s Aminos for flavor.  I put the white stalk part in the pan first then added the green part after about 5 mins., cook until greens are wilted and whites are soft but still firm.

Combine Rice, Tempeh, Bok Choy and Sauce

Spring Rolls with Thai Peanut Sauce

Spring Rolls with Thai Peanut Sauce

For the filling I use:

Chopped Cabbage (this time I had purple and Napa)

Avocado

Sprouts (I used Alfalfa but you could use any kind, or even Bean Sprouts would work)

Cilantro

Sauce:

Mix Peanut Butter with some hot water *, Bragg’s Aminos and Red Pepper Flakes.

* I used coconut milk that I blended from coconut meat I had with water, it made it a little creamier.  You could use canned coconut milk also or just water.

Rice Paper Rolls, found in Asian section.  Put about ½ inch water in the bottom of large fry pan and heat until water is warm but not hot.  Dip Rice Paper individually, when softened carefully remove from water and lay on plate, use paper towel to blot up some water. 

Layer filling and carefully fold sides in and ends up.  It’s easiest to use a spoon to put sauce on rather than dipping, it will fall apart.

Collar Green Wraps

Collard Green Wraps with Mushroom, Zucchini, Onion, Tempeh and Brown rice in Curry sauce filling

Collard Greens- remove stem, cut in half and soften in large pan of boiling water, drain in colander

Saute Tempeh, Mushrooms, Zucchini and Onion in hot pan, reduce heat and cook until soft.

In blender mix Canned Coconut milk, Curry powder, fresh Ginger and Red Pepper flakes. (Or use powdered ginger and mix in bowl with wisk)  Add to pan with Brown Rice, heat until hot and sauce thickened.

Layout Collard leaf on cutting board, add large scoop of filling to center and roll up.

This would also be good to add the wraps back to pan with Coconut Curry sauce and heat until sauce thickened and serve with sauce over wrap.

Spaghetti with Tempeh, Egglant and Spinach



This one was really quick, easy and yummy!



Spaghetti with Tempeh, Eggplant and Spinach

Spaghetti Noodles- I used “Pasta Slim” that are made from Tofu and only have 20

 calories per serving (found them at Whole Foods here)

1 package Tempeh cut in small chunks

Eggplant cut in chunks (you could also use Zucchini)

Add both to med-hot pan with some broth or water, Italian seasoning and garlic.  Cook until Eggplant is soft.

Add Pasta Sauce, once hot add chopped Spinach until just wilted, only a few minutes

Pour over noodles

Sprinkle with Nutritional Yeast if you have it