Sauteéd Kale with Nuts

As I rearranged and cleaned out the refrigerator this morning, I found a bag of kale tucked behind some larger things that I'd forgotten about this week. I do believe I intended to make a white bean and kale soup, but forgot all about it. A reminder that it's smart, practical and economical to write up a menu or at best, a list of things you plan to make each week based on the fresh produce you find at the market. I usually do. Or at least make a mental note of meals I'll prepare with the goodies on hand. Even with the best of intentions, the kale was forgotten. To prevent another lapse and a loss of good produce, I decided to wash and steam the bunch of kale on the spot, intending to have it as a side dish with my lunch.

I sliced up a small yellow cooking onion and started that in a sprinkling of water in a shallow sauté pan. Once the onions had begun to soften a bit, I added the washed and chopped kale, then covered the pan for a few minutes. When the kale had begun to wilt down, I removed the cover and drizzled on about a generous teaspoon of olive oil, a bit of sea salt and some freshly ground pepper. Tossing it all about in the pan with a pair of tongs, the kale was ready within minutes. In fact, it really got away from me and didn't turn out as bright green as I usually make it. But nonetheless, it was mighty tasty!

I had some toasted walnut pieces and pine nuts from previous meals in a plastic bag in the fridge. They made a super topping adding flavor, crunch and great nutrition. The dish of kale, a piece of whole wheat pita and a pouring of Cabernet made a wonderful lunch.

Letting one interesting vegetable star at mealtime is a nice change. Fuss-free meal preparation makes eating well easy.

Baked Eggplant

Isn't it amazing? Here's a lowly eggplant bought on the cheap — .60! A little creative breading courtesy of a lesson from Cook's Illustrated, and a bit of leftover marinara sauce. Abra Kadabra—two meals for one person, or a dish to serve two. Your choice.

Sunday dawned clear and sunny but I was nursing a bit of a head cold and once again felt the need for comfort food. A green smoothie, then lots of freshly squeezed orange juice mixed with acerola cherry powder was the mainstay of the morning. But as lunch time approached, the old "feed a cold; starve a fever" wisdom kicked in. What to eat?

The fridge held several possibilities. Half a quart of leftover marinara sauce was inviting. How best to use it? I'd picked up a small eggplant at the produce market earlier in the week and it was crying to be used. Its sell-by-date was fast approaching.

Some time back, I learned to bread eggplant in a manner that uses little oil and produces a crunchy-crisp result. The lesson came from watching Chris Kimball on PBS. I've done this oven roasted eggplant method many times and I love it. But when I checked the cupboard for panko or even plain bread crumbs, I came up pretty empty handed. All these months of eating mostly raw and certainly nothing fried, meant I'd not kept stock of things like bread crumbs. I did find a few tablespoons at the bottom of the panko box and another few tablespoons of mixed Italian bread crumbs, and fortuitously, I just happened to have the end of a loaf of homemade whole wheat bread. Turned out to be a winning combination. I quickly turned the bread into crumbs in the food processor and mixed the three different types of crumbs together to produce about a cup and a half of crumbs to do the job of breading the eggplant. Another example of improvising. But for ease of assembly, go the easy route, use panko crumbs.

Here's How:

Set the oven to pre-heat at 400° and place a baking sheet in the middle third of the oven. Coat the sliced eggplant, first in white whole wheat flour, then in eggwash (I used an organic, free range, Omega 3 egg - not exactly vegan!) and then in the crumb mixture. Place each breaded slice on a rack. Once that is done and the oven is hot, carefully remove the hot baking sheet from the oven, add 2 tablespoons of olive oil, then tilt the pan to cover. The breaded slices are then placed on the hot sheet and into the oven they go for 15 minutes. Then carefully turn each slice and continue baking for another 15 minutes.

The eggplant I used produced 8 -1/2" slices. I figured they would fit comfortably in a 13 x 9 baking dish. I warmed the marinara sauce, thinning it a bit to extend it, and placed a light coating in the bottom of the baking dish. When the eggplant slices were done, I placed each in the dish. Six fit in one layer, and the remaining two sat top and center of the bottom layer, right over the spaces. The idea is not to crowd the dish keeping the crisp coating from getting soggy during the final baking.

I placed a tablespoon or so of sauce on top of each slice and then returned the dish to the hot oven for another 20 minutes. The final dish was super even without cheese. Remember, dairy is a no-no if you're seeking a healthful lifestyle. Extra sauce can be passed at the table.

Another economical meal that sacrifices nothing in the way of flavor in favor of a healthy meal.

Peppers and Potatoes

A vegan's idea of comfort food is a wee bit different than that of the average omnivore. I remember the days when pot roast with gravy rang my bells. As an adult it was deliciously transformed into a slow cooked boeuf bourguignon. The gravy enriched with a full bottle of burgundy. Granted, a cheap bottle!

Mac and cheese wasn't one of the addictive meals I grew up with, so as an adult, it never became the sentimental 'go-to' comfort dish it was for so many of my friends. But I loved baguettes stuffed with potatoes, onions, peppers and sausage. I gave up the sausage, and have forgone the big, white crunchy baguette — but I still indulge with the potatoes, onions and peppers.

I no longer fry them up in a lot of oil, but instead, roast them off in a hot oven with just a wee bit of olive oil. Stuffed in a whole wheat pita pocket (home made) that's slathered with hot spicy mustard, this is, to me at least, a feast! Real comfort food.


Fresh from the oven - 2 russet potatoes, 1 large red bell pepper, 1 sweet onion, a small jalepeño pepper and a couple of sprigs of fresh rosemary with a dusting of sea salt and freshly ground pepper— a super side dish or a fabulous sandwich stuffing!

Whole wheat pita bread - simply made with flour, water, yeast and salt.

Humble comfort food - just what's occasionally needed.

Easy on the budget while delivering a big taste treat.

Lentil Chili to the Rescue

While there have been colder places around the country since the beginning of the new year, it's been too cold for my taste here in Orlando recently. The frosty air that lasted throughout the day, not just early morning as usual in the winter, had me at the kitchen counter, knife in hand, making many mounds of mirapoix as the flavor starter for one soup after another.

Years ago, I occasionally made a big pot of lentil chili following Molly Katzen's instructions from one of her Moosewood cookbooks. I no longer have that particular volume and a search online didn't produce the same version. The one I recall, had a headnote cautioning to be sure to use the full amount of garlic cloves listed, as once cooked, the chili would not be overpowered by 10-12 cloves of garlic.

While hunting in cyberspace for Katzen's version, I found a link to

Heidi Swanson's Pierce Street Vegetarian Chili. It too had an abundance of garlic, but in addition some wonderful heat generating components which were absent from the Katzen recipe.

A quick survey of my pantry and fridge, assured me I had the necessary ingredients to give lentil chili a try. Heidi's recipe makes a giant pot of chili (serves 12). I used approximately half the amounts called for and omitted the chickpeas. The main ingredients in my version included 2 cups lentils,1/2 cup bulgur wheat and 1/2 cup pearled barley.

I appropriately cut back on the accompanying flavorings, but was generous with the garlic (not shown in the image above). The result? A fabulous taste treat. Warm, nurturing, and palate pleasing. Especially if served with a generous drizzle of aged balsamic vinegar.

As Mikey used to say: "try it, you'll like it".

Roasted Butternut Squash with Rosemary

With frigid temperatures hovering for days here in Orlando, it's been a great time to turn on the oven. For those eager to shed a few pounds, eat healthier, or just serve a different side dish, roasted butternut squash is a great choice—colorful, full-flavored and economical, a trio of reasons to give it a try. Not to mention turning on the oven!

Directions:

Peel the thin hard peel with a vegetable peeler or paring knife, cut the squash in half lengthwise and scoop out the few seeds with a spoon, scraping up the soft web-like strands surrounding the seeds. Then dice the squash. Toss with a generous tablespoon of olive oil, salt and freshly ground pepper and use either a sprig of fresh rosemary or a teaspoon of dried. Roast the seasoned cubes in a shallow roasting pan in a 425° oven for about 40 minutes until tender. (pierce with the tip of a paring knife to test for doneness). Turn and re-toss after 20 minutes to allow for even cooking and slight browning.

Great Green Soup

Christmas day dawned dark and wet. While it wasn't particularly cold in Orlando, the gray sky and pouring rain made one think it was certainly soup weather.

In keeping with the plan to include more greens in my diet, not just green juices and green smoothies, it seemed a perfect morning to pop on a pot of this great green soup.

While recently browsing through the Real Food Daily cookbook, I was taken with the simple directions for a creamy broccoli soup. The magic result obtained from using a few simple fresh vegetables along with some homemade veggie broth always amazes me.

This soup is a marvelous example of the depth of flavor that develops when broccoli, onion and celery are simmered in a simple veggie broth, with a couple of cups of spinach added at the end of cooking, before the whole pot is pureed with an immersion blender. Check out the instructions that include a nifty roasted red pepper crème. That finishing touch elevates this humble soup from a simple sounding peasant meal to an epicurean delight.

As I was making this soup for one and while I do like leftovers, especially soup, I cut the recipe in half and still ended up with a big pot full of marvelously flavored green soup.

You don't have to be a vegetarian to enjoy Ann Gentry's instructive, enlightening and entertaining volume. And if you're in Santa Monica, Beverly Hills or West Hollywood, don't miss the treat of eating at a Real Food Daily restaurant.

When Life Gives You Lemons????

In this case, 'life', was my friend, Helen. These marvelous Florida lemons came straight from the tree, free of dyes, wax, fertilizer or pesticides.

Notice, they come in various shapes and sizes, some needing more scrubbing than others. But each is sweet (for a lemon) and filled with juice. I look forward to receiving a supply each year. I love to make lemonade - preferably 'soda lemonade'. A combination of freshly squeezed juice, a bit of sweetener, lots of ice, topped off with a generous pour of seltzer water. Holiday fare!

Another quick food tip: Squeeze the lemons and freeze in ice cube trays. The sections in my trays hold a generous tablespoon full. When the cubes are solid, I move them to a zip lock bag and they sit ready at a moment's notice to supply that TBS of lemon juice that so many live food recipes call for.

For the cook — a couple of cubes, reduced down in a hot sauté pan with a dab of spicy mustard, becomes a lively sauce, adding a nice finishing touch to a chicken breast, fillet of fish or better yet, steamed vegetables.

Stock up while citrus is in season - limes and oranges are great to juice and freeze as well.

Lemon juice is a wonderful salad topper - the dieter's salvation - but beyond that - an epicure's secret ingredient to producing a fabulous finishing touch.

Kale and Avocado Salad

Here's a yummy salad that's quick and easy to prepare and another way to use raw kale other than in a green smoothie.


I was listening to a recent podcast with Karen Knowler. She reminded listeners that she has over 300 'how to' videos on YouTube. So this morning I took a look. One of the first ones I ran across was this simple salad - and with two fresh bunches of curly kale in stock - I decided to give it a try for lunch. Karen is thorough in her how to description and in 6 minutes I felt I could duplicate it with no trouble. You can, too!



The image above is what I didn't eat - the bowl was full and I managed to put away two hefty portions. No shy eater, here. But with calorie light fare such as this, one can indulge.

Ingredients:

Kale

Avocado

tomato

red onion

Kalamata olives

Himalayan Salt or Sea Salt

Lemon juice

Amounts will vary depending on how many you plan to serve. I used about 5 stems of curly kale, one ripe tomato, a slice of red onion, diced, half an avocado and 4 quartered olives. That made two generous servings.

Watch Karen's video for step by step instruction. This is a salad I'll be making often.

Let's Get Composed

Long before our taste buds get involved, our eyes play a big part in meal satisfaction. If something looks appealing, chances are we'll enjoy the food much more. Variety helps, too. Instead of always serving a tossed salad, occasionally it's fun to plate up the ingredients in an attractive fashion. Producing a composed salad.

My friend, Helen, and I have been hooked on roasted beets, avocado and sprout sandwiches. I've mastered whole wheat pita bread this summer, too. A fresh pocket has been the perfect spot to nestle sliced beets, ripe creamy avocado, juicy tomatoes and zesty crisp mixed sprouts — topped off with a drizzle of the very best extra virgin olive oil and a sprinkling of sea salt.

With this in mind, last evening I used the sandwich components along with a portion of mixed wild greens that I'd lightly spritzed with olive oil and drizzled with a bit of Balsamic vinegar.
The result was a lovely plate of colorful food. A treat for the eye as well as the palate.

A Taste of Thai

I'd probably be stretching the point to call this raw Pad Thai. The sauce isn't quite the same, but it's reminiscent of Thai dishes with a lovely peanut sauce, a bit spicy, rich and satisfying.


Using my handy dandy Oxo julienne peeler, I made quick work of converting two medium sized zucchini and a long, slim carrot into lovely fettuccine shaped strands. This little peeler is a handy gadget for slivering up broccoli stalks or shaping any hard vegetable into manageable pieces for salads or other dishes.

It makes a lovely pasta or noodle substitute out of daikons, yellow squash, zucchini, cucumbers, etc. Long, hard veggies are perfect for this type of preparation.

I try to plan a bit ahead to allow time for the strands to soak for 30 - 60 minutes in a bath of lightly salted filtered water with a generous squeeze of lemon juice. The lightly acidic water bath helps to soften the strands and also removes a lot of the starch.

After draining the noodles, wrap them in a clean kitchen towel and squeeze out the excess water. The strands are fine to use as is, or they can be drizzled with a little extra virgin oil oil, a pinch of sea salt and sprinkled with sea vegetables or other herbs before adding to a salad or using as a pasta substitute.

I tossed the noodles with a bit of peanut sauce (see recipe below) then scattered sliced almonds and snipped cilantro over the top. It was so tasty, I had seconds!

Peanut Sauce

2 inch piece of fresh ginger, grated into mixing bowl

1/2 cup creamy, almond butter

5 TBS mirin

1/4 cup rice wine vinegar (unseasoned)

2 TBS tamari

1/2 tsp sea salt

1/4 tsp crushed red pepper (or to taste)

Grate the ginger into a medium sized bowl. Then add the remainder of the ingredients. Use a whisk or fork to combine well. Store covered in the refrigerator. Great for salads or dipping veggie nori or rice paper wrapped treats.

Hibiscus Tea, Cayenne and Hawthorn Berry

a Heart Healthy Happy Hour

Intrigued by an article I recently read at Natural News, I've been having a mid-afternoon cocktail. A shot of cayenne followed by a cold refreshing glass of Hibiscus tea with lime. Believe me, after the cayenne shot, one needs something cold and refreshing!

Paul Fassa has offered some natural suggestions to support heart health inexpensively.

I had a package of dried hibiscus flowers, also known as Jamaica (pronounced ha-my-ka), waiting to be made into a refreshing iced tea after reading about that at Heidi Swanson's
website, some time ago.

The hibiscus tea alone has some interesting health results. Not only is it an ideal thirst quencher, Dr. Andrew Weil is quoted as saying, "Studies have found that people who drank two cups of Hibiscus daily for four weeks lowered their diastolic blood pressure by 12% - results similar to those for common blood pressure medication."

Better tea than drugs any day!

According to Fassa's article, Hawthorn Berry has been used as a tonic for the heart and cardiovascular system for quite some time. It's a natural source rich in flavonoids that has been used successfully for various cardiovascular disorders, including angina (constricted blood vessels), tachycardia (rapid heart beat), and arrhythmia (irregular heart beat). I've ordered the Hawthorn Berry as a tincture, intending to add it to my daily glasses of Hibiscus tea. It also comes in capsule form or a powder that can be made into a tea. Read the full article at Natural News. Or visit the author's blog at http://healthmaven.blogspot.com.

Cayenne had long been known to have a great reputation for its medicinal properties, particularly as a digestive aid. But I was surprised to read that using cayenne in large doses, Dr. John R. Christopher, nicknamed, Dr. Cayenne, said he had stopped heart attacks in progress.

He recommends one teaspoon of cayenne powder in warm water taken 3 times a day. I'm managing 1/2 tsp mixed with about 2 TBS of warm water, once a day! I believe that doing things gradually is a good way to accustom the mind and body to change. I'll gradually up the quantity. Meanwhile, I'm also a firm believer that "something's better than nothing."

That's my afternoon cocktail. Gone are the days when I celebrated the end of the work day with a Cosmopolitan! 'Twas a lovely lift at the end of a stressful day, so I thought. But alcohol doesn't really provide a lift, on the contrary, it's a depressant! And all those empty calories, not to mention the abuse to my hardworking liver.

Try the Jamaica tea, it's light fruity taste is so refreshing with a splash of lime over ice! Even if you skip the cayenne and hawthorn - it still provides health benefits - something no alcoholic cocktail can offer. You can order organic hibiscus flowers and hawthorn berry from Mountain Rose Herbs, if you can't find them locally.

Savory Smoothies

Lunch or dinner calls for a more grown up version of the standard green smoothie. With a new Blendtec gracing my counter, I've become an absolute smoothie fanatic this week.

Fruit and greens in the morning, blender soups at lunch, fruit ices and iced fruit drinks in the afternoon, you name it, I'm trying it!

Encouraged by the 3HP motor which whispers, "give me your strong and your fibrous - I'll purée them in seconds", I decided to make a savory smoothie for lunch today. With the popular conventional vegetable juice in mind—you know the one that touts 8 veggies—I proceeded to gather fresh produce onto the cutting board.

I actually had 9 items, but I won't count the lone beet green I tossed in on a whim!


This gorgeous green glassful contained eight savory veggies:

cucumber

tomatoes

yellow squash

sweet onion

garlic

jalapeño

parsley

spinach

beet greens

Precise quantities aren't important with something like this. Use what's on hand, fill up the blender jar, add a little filtered water to get things going, if necessary, and whirl away.

If you're not using a high powered blender, start with the softer veggies and water and purée a bit at a time, adding the greens last. It's a filling lunch - fast prep - and a powerhouse of nutrition.

The blender was a gift to myself. Once I tried it, I wondered why I'd waited so long.

Avocado Soup

Nothing beats the creaminess and sensuous mouth feel of a rich, ripe, fatty avocado, especially when making a raw food soup.

Pushing the window on a green smoothie, I combined directions for a simple Avocado Chipotle Bisque, courtesy of Ani Phyo, published in the Summer issue of Get Fresh magazine, with a heaping helping of dark green romaine leaves.

The result? A thick, creamy richly spiced bowl of refreshing bisque, without a drop of dairy.

A real stick-to-your ribs live food lunch.

To serve 4 (or two very hungry people):

Bisque
2 medium avocados, diced (2 cups)
1 TBS olive oil, hemp oil, or avocado oil
1/4 cup lime juice
2 TBS white miso paste
1 1/2 Tsp minced fresh rosemary or 2/3tsp dried rosemary
1/2 tsp chipotle powder

Topping
1/2 cup diced cherry tomatoes
1/2 cup diced orange or yellow bell pepper

Blend all bisque ingredients with 3 1/2 cups of water until smooth. Divide among 4 bowls and top each serving with 2 Tbs diced tomatoes and 2 Tbs diced bell pepper.

Notes
I added 6 big dark leaves of romaine to the mix and found I loved the thick, creamy texture. Eating my green smoothie in a bowl with a spoon provided a satisfying lunch experience.
I divided the ingredient list in half to make two generous bowls of soup. A thinner soup or a drinkable green smoothie needs just a little more water to achieve the desired consistency.

Ani mentions in her headnotes that a pinch of sea salt can be used in place of the miso and that the bisque will keep for one day in the fridge.

Stuffed Marinated Mushrooms

I follow Kevin and AnnMarie Gianni's Renegade Health Show each week. It's a great way to gain additional knowledge and insight into the raw food lifestyle by being exposed to many diverse platforms that make up the raw food community. Kevin shares his quest for the healthiest lifestyle through entertaining and insightful interviews with many prominent, health conscious leaders. It's a casual armchair learning experience.

While Kevin and AnnMarie tour the country in their green* motor home, affectionately called, the Kale Whale, we travel vicariously, catching glimpses of the countryside as well as keeping up with what's happening in the raw food world.

Hats off and thanks, Kev and AnnMarie, for delivering a great show daily— come rain or shine; ice or snow!
* I believe the motor home runs on vegetable oil.


Recently, the Giannis visited with Shivie from Team Raw. Shivie graciously shared her recipe for Stuffed Marinated Mushrooms. The walnut/sunflower seed pâté really appealed to me. I was determined to give this a go at the first opportunity. You can watch Shivie make this dish on YouTube, but I'll post the recipe. It's an impressive dish to make for company or an easy dish to bring to a potluck dinner. Or you can do as I did, make a smaller portion to treat yourself. I used 10 mushroom caps to Shivie's suggested 20 and cut down on the portions for the filling accordingly.

I just had to dabble with adding a little sundried tomato and a generous pinch of cayenne to the pâté. That really made it sing! The filling is a marvelous addition to a raw food repertoire. Use it on crackers or as a dip with crudites, as a layer in a nori roll. Endless possibilities, yummy flavor and it's bursting with nutrients.

We had the stuffed mushrooms for lunch served on a bed of shredded salad—a combination of romaine, red cabbage and sweet onion—dressed with a little olive oil and a bit of sweet zinfandel vinegar. The crisp sweet and sour, colorful salad was a great foil for the rich, nutty, brown stuffed caps.



Stuffed Marinated Mushrooms
- adapted from Shivie of the Raw Team



20 Crimini mushrooms, stems removed and saved for filling.


Marinade:
2 tsp tamari
2 tsp lemon juice


Clean mushrooms and add them to marinade in a bowl with a cover. Marinate for 20 minutes or up to overnight. (The longer they are exposed to the acid from the marinade the more they will soften.)



Pâté:

1 cup mushroom stems
1 1/2 cups soaked sunflower seeds
1/2 cup soaked walnuts
1 clove garlic
2 tsp tamari
1/2 tsp salt
1/4 tsp ground black pepper


(I added 2 big pieces of soaked sundried tomatoes and 1/8 tsp of cayenne) jw



Place all ingredients in a food processor with an S blade. Process until filling is well combined and has a smooth consistency. (I found I had to add some liquid. I used a bit of the soaking water from the sundried tomatoes to achieve the right consistency) jw



Brazil Nut Parmesan
1 cup Brazil nuts
1 clove garlic
1 tsp salt


Place all ingredients in food processor and process until fluffy. (Be careful not to over-process.) jw

I didn't make the Brazil Nut Parmesan to sprinkle on top of the mushrooms. But it certainly would be an elegant finishing touch.

Check out the Renegade Health Show and Team Raw for more ideas and great information.

Raw Tomato Soup

The summer issue of Get Fresh magazine features some wonderful blender soups, courtesy of Ani Phyo.

Armed with an abundance of perfectly ripe, organic, Campari tomatoes, and after a busy day of running around in the Florida heat and humidity, supper time last night seemed the perfect time to give the Essence of Tomato Soup a try.

I'm a big proponent of quick and easy, few ingredients, simple prep type meals. But this tomato soup exceeds all those stipulations by a mile! This easily could qualify as another five minute meal! Actually, after the minute of so of dicing, then blending, I stood there thinking, "is that it?" wondering if I'd forgotten something.

4 cups diced, ripe tomatoes, divided

1/4 cup olive oil

1 Tbs. agave nectar (I used 1 tsp)

1/2 cup basil, sliced into strips (chiffonade)

2 cups water

Blend 3 cups tomatoes, oil, agave nectar, and 2 cups water in blender until smooth.

Pour soup into 4 bowls. Top each serving with 1/4 cup Diced tomatoes and 2 Tbs. basil.

With a fresh batch of spicy kale chips, fresh from the dehydrator, I couldn't resist having a few as zingy accompaniment along with a ruby red glass of mellow Malbec.

So simple; so good!

Rainbow Salad

Using a variety of deep colors on our plates is an easy guide to ensuring we're getting a wide variety of nutrients. This luncheon salad provides a mix of leafy greens, seeds, a bit of cruciferous, a sprinkle of sea vegetables, legumes, aromatics, as well as a sweet touch. With the dressing, a total of 10 ingredients. Make your salads a meal unto themselves. You're only limited by your imagination and the contents of the refrigerator!

I used small amounts of everything — this was lunch for one. Increase amounts to meet your needs. Salads don't require precise measurements or specific ingredients. Try to include dark leafy greens, aromatics, a vegetable or two, a starch, a bit of sea vegetables and either nuts or seeds. Not only is this a delicious plateful, it's filled with vitamins, minerals, protein and phytonutrients. But the bottom line is, it tastes wonderful.

Rainbow Salad

4 dark Romaine leaves

3 1/4" slices of red cabbage, chopped

1/4 large, sweet red bell pepper, slivered

2 thin slices of vidalia onion - or to taste

1/4 cup chick peas

4-5 sliced baby portabella mushrooms

2 TBS sunflower seeds

1 TBS golden raisins

Generous sprinkle of dulse and kelp flakes

2 TBS extra virgin olive oil

1 1/2 tsp sherry vinegar (or lemon juice or apple cider vinegar)

Toss it all together and enjoy!

Banana — Bok Choy Smoothie

Wow, is this a neat taste treat!

With a fridge full of fresh greens, I almost had to go 'eeney, meany, miney moe' to choose which crisp, big, dark leafy green would have the place of honor in my morning smoothie.

Look who won!

For a rich, creamy drink, I've found using a combination of fresh and frozen bananas along with a little water, makes a great base for a green smoothie. Not too sweet, yet sweet enough to offset the sharper taste of dark leafy greens.

For a 12 oz drink, I used:

One large fresh banana

One frozen banana

8 oz of filtered water

3 - 4 large leaves from the top of a bunch of bok choy

(save the crisp white bottoms to toss in a salad)

Simple and satisfying !

Smoothie In A Bowl / Salad In A Smoothie?

For breakfast I had a fruit, berries, and greens smoothie. It was light, delicious, quick and easy.

1 cup filtered water

1 cup blueberries

1 ripe, juicy mango

4 large, dark Romaine leaves

All blended until thick and smooth.

When I opened the fridge at lunch time, I was inspired to use the same basic components to make a big bowl of salad with a couple of additions.

6 dark outer leaves of Romaine

4 lighter inner crispy leaves

1 cup of blueberries

1 diced ripe, juicy mango

2 thin slices of sweet Vidalia onion

Tbs sunflower seeds

1 Tbs raisins

1 Tbs extra virgin olive oil

1 tsp apple cider vinegar

pinch of sea salt

As I crunched my way through this refreshing fruit-based salad, I thought how simple it would be to convert salads to a whole new range of interesting smoothies and smoothies to a vast variety of salads.

A little imagination can turn raw food mealtimes into an adventure. One that not only provides super nutrition, but has a three-fold benefit:

• Enhances our creativity.

• Offers great mealtime diversity.

• Encourages us to use what's on hand.

As I write this, my taste buds tingle thinking about adding a frozen banana to the smoothie and a sliced, fresh banana to the salad. Ah! Endless possibilities . . . let your imagination run rampart!

Zucchini Pasta with Pesto

I've been vying with the snails for first dibs on the basil leaves lately. I won out this week. The little pot on the patio sported lovely big green basil leaves just begging to be plucked and put to good use. A quick whirl in my mini-processor produced a generous portion of vibrant green sauce to coat the zucchini pasta.

I have a simple Oxo julienne peeler—a $6 investment—that works perfectly for making fettuccine type shards of cukes, carrots, zucchini, yellow squash, daikon, any long hard vegetable. No need to invest in a fancy spiral cutter, this works perfectly.

I soak the strands of raw veggie in lightly salted water for upwards of an hour, if time permits. It helps to soften them and make them more spaghetti-like. But soaking isn't absolutely necessary.

I've found that squeezing the veggie pieces dry, in a clean kitchen towel after draining them, helps the sauce adhere and prevents watering it down.

I made a simple pesto:

1/2 cup pine nuts

1 cup fresh basil leaves

3 cloves garlic

juice from 1/2 lemon

1 Tbs white miso

1/4 olive oil

1/2 tsp sea salt

Whirl it all to a lovely bright green paste in the food processor. Thin with a bit more lemon juice, if needed.

I garnished the dish with a diced tomato that had been sprinkled with lemon zest and 4-5 minced calamata olives. Then topped it all off with some crumbled, spicy kale chips. The kale chips are a great snack and a super addition to add zing to a meal - a tale for another day!

Mango—Avocado Rolls

Browsing through the latest issue of Vegetarian Times, I ran across a great recipe for a rice paper wrap. The VT version calls for vegan cream cheese and a couple of other ingredients that I don't use or didn't have on hand. But I did have half an avocado left from lunch, a big ripe juicy mango on the counter and a fresh batch of mixed sprouts. And, of course, a package of rice paper wrappers. Within minutes, I had minced some sweet onion, a little bit of jalepeño, a slice of red bell pepper, diced the avocado, and mixed it all together with the juice from half a lime along with a little lime zest. An improvised guacamole that was just a slight variation from the Vegetarian Times instructions.

Rice paper wrappers are softened with a brief dunk in warm water and then a 30 second rest on the work surface. Once ready, I layered on a generous portion of the avocado mixture, then slices of mango, finishing with a heaping of mixed sprouts.

The wrap is a simple burrito wrap. Lifting the bottom portion of the wrap over the filling, then folding in each side and rolling up to complete. A little practice and it's a snap.

The portions given above were just enough for the three rolls as shown. Another good example of using leftovers or what's at hand. Inexpensive, simple, but absolutely delicious.