Wow Walnut oil!

 Last night I had my friend Brooke over. She is experimenting with different oils to cook with, and also to power her biodiesel food truck. We decided to make homemade pot stickers,  and she brought over sunflower oil, and walnut oil. To my astonishment I was extremely pleased with the walnut oil, and it was the first time I ever cooked with it. I already knew that you should use oils at certain temperatures. Olive oil, shouldn't be cooked over 400 degrees or it will break down and become toxic. Oils such as safflower, sunflower have extremely high cooking thresholds. Walnut oil can be used for medium or high heat, or use it as a delicious nutty salad dressing. HERES THE AMAZING NEWS. The majority of the oils we use has a high concentration of Omega 6, and not as much Omega 3. We all know the health benefits of Omega 3, and it just so happens that Walnut oil has a high content of Omega 3. I have used flax seed oil in salads which is also high in Omega 3, but it can be a little pricey, and just a tad more bitter. Walnut, oh you wonderful walnut oil, you have such a slight nutty flavor, and the viscosity of this oil is like liquid gold.....if there is such a thing. So lets go over the health benefits of using this Omega 3 dense oil. Omega 3's are known to benefit cardiovascular health, nervous system, brain function, cellular function, digestive system, inflammation, circulatory....must I go on? So next time you decide to make a salad dressing or make a homeade marinade try using walnut oil, you will be pleasantly surprised.   

macrobiotic breakfast bowl

Recently I have been experimenting different breakfast options. I am not an oatmeal kinda of girl, more savory...and I need options. This meal is so delicious, and I cannot believe how much energy it gave me. Experiment with rice or other healthy grains. The seaweed provides a lot of minerals, with additional alkalizing benefits.You don't need a large bowl for this, it is very filling, but I do admit I snacked on leftovers later on. Usually I will double this whole recipe, so that I have it in the fridge for a few mornings.


Ingredients
-1/2 cup of brown rice (I used brown basmati)
-1/2 cup of mung beans
- shredded one carrot
-2/3 cups of hijiki seaweed(you can also use wakame)
-1/2 cup diced green onion
-1/2 tablespoon of sesame seeds(in each separate bowl)
-1 tablespoon of toasted sesame oil(in each separate bowl)
-1/2 tablespoon of braggs liquid aminos (or soy sauce)

1. First I take two saucepans fill each with 1 cup of water, set on medium high. This will be for the brown rice, and mung beans, cooked seperately. When it comes to a boil, add them seperatley, reduce to simmer, and cover for about 30 until water has been absorbed. If it starts boiling over, reduce the heat or crack the lid open.
2 Next I want to reconstitute the seaweed. Add enough cold water to cover the seaweed., soak for 10 minutes, drain, add more cold water, boil for 15 minutes,(simmer) drain and set aside to cool.
3 While your pots are boiling you can shred your carrots, cut your green onion.
4.  Take your bowl, add your rice, mung bean, carrot, green onion, seaweed, sesame seeds. Dress it with toasted sesame oil, and braggs liquid aminos.
5. Bon appetit!

Me vs. Quinoa flour

Last week I wrote on the community board at the Foodmill "This Saturday - Quinoa zucchini bread". I had never made it. I said to myself, ahhhh, can't be too hard. Never let you're ego convince you of anything. Whenever I cook at the Foodmill, I cook for at least enough for 50-100 people in two hours and must present it on time at 2:00pm as listed on the white board. Sounds like a crazy reality cooking show right? It was exactly that.
The night before, saturday,  I was reading about quinoa flour...and it was all foreboding.."it's too bitter, DISATER DISH....only use 20%..and so on." All of a sudden, it seemed as if a cloud of pending doom hung right over my head. All of the recipes for breads and muffins replace 20% of the regular all purpose flour with quinoa flour. I couldn't accept that, I wanted a 100% quinoa zucchini bread, wheat free, gluten free and I am going to rule this recipe when its done! Then I stumbled upon a webpage www.cakeandcommerce.com,
This individual web page saved me.  She had a huge write up on quinoa flour, and how to prepare quinoa flour to make it more user friendly. I highly recommend it. She recommends spreading the flour on a parchment covered cookie sheet, and cooking it on 200 degrees for 2 hours to remove that bitterness which is a result of the saponins in quinoa.
So in the kitchen, I am adding all of my ingredients as I usually would to make zucchini bread, but I paused, smelled the flour as if to catch a missing link. Just from smelling the mixed dry ingredients, I decided to add some additional nutmeg to compliment the earthiness. When the time was up, exactly 5 minutes before 2pm I took them out, let them cool. At the soonest chance I chopped into one, it was the taste of success, and I was mighty happy. So it is up to you, if you want to follow the the 20% ratio mixed with all purpose flour, thats on you. If you want a 100% quinoa flour recipe, then I would definetly heat your quinoa flour, just remember to store it in the fridge until ready to use.

Homeade polenta, vegetarian italian sausage served with marinara sauce

My father told me this was a recipe his grandmother would make all the time, it is a northern Italian dish, very simple, yet tastes like a million dollar meal. For the longest time I wanted to make homeade polenta. I tried out a couple of versions. This recipe immediately got some heat, when my mother described the "high glycemic index". Then this morning I was talking to another fellow chef today whom is Italian. He enjoys his pasta, and he is fit, and trim. Now if you cannot handle portion control, or how to use wholesome ingredients then yes you are probably eating crap or eating to much. Now I initially saw a version of this recipe on yummly.com loved it, but the polenta was battered and fried. So I tried lightly browning it in olive oil. Both versions I made and both are delicious but one is definitely a healthier version. . Pair this with some sauteed broccolli rabe and feel transported to northern Italy.

Ingredients

For the homeade polenta
-1 cup of cornmeal
-3 cups of water
-1 1/2 teaspoons of sea salt
-1/2 large onion, carmelized
-1 tablespoon of olive oil
-1/2 cup green onion
-1 cup of grated organic parmesean cheese

1. I saute the onions first in a little bit of olive oil in the skillet, I let them get carmelized, turn off the heat and set aside
2. Dice your green onion put in a bowl and set aside.
3. Bring your water to boil over the stove, reduce to simmer and gradually add your cornmeal, and sea salt constantly stirring so it doesn't clump up. You will cook until thickened, about 20 minutes or so.
4. Add the caramelized onion, green onion, Parmesan cheese to the cornmeal right before you transfer to a pan or cookie sheet.
5. Spread the cornmeal mixture onto the pan to desired thickness. Let cool and it will solidify.
6. About 10 minutes before serving, place a little olive oil in a skillet, and brown both sides of polenta before serving. The rest can be stored in fridge.


Marinara sauce
-2 tablespoons of extra virgin olive oil
- 1 can of San Marazano tomato puree (preferably these tomatoes, they are the best)
- 2 tablespoons of tomato paste
-1/4 medium red onion minced fine
-2 medium 3 small garlic cloves minced
-1/2 teaspoon of sea salt
-1/4 black ground pepper
-1 tablespoon of balsemic vinegar
-1/4 teaspoon of turbinado sugar

1. Saute your onions over medium heat in olive oil. After a few minutes add your garlic. Add half the amount of sea salt, cook for another 3-4 minutes constantly stirring...Never burn garlic!!!
2. Add the San marazano tomatoes, and the tomato paste. add the rest of the sea salt, ground black pepper.
3. Lower to a light simmer for about 15 minutes, stirring so it doesn't burn, then add the sugar and balsemic vinegar.  Now you have your marinara sauce!

I used Tofurky vegetarian Italian sausage with this dish, If you eat meat then try a chicken or turkey italian sausage. mangia mangia!

Kale Italian style

When we think Italian we think of some of the traditional dishes, pasta, pizza, or fried calamari. Being half Italian, there was the tradition, but a major part of that tradition is using wholesome and fresh ingredients. Frozen? Hell no, Italians make it from scratch. So this recipe was inspired by using simple fresh ingredients with the flavor of the Mediterranean. I chose Kale as part of the major ingredient, why? Kale is a nutrient powerhouse, packed with antioxidants, omega 3's, iron, vitamin K, Calcium, among much much more. This super green detoxify's your body and the omega 3's act as a natural anti-inflammatory. GO KALE!!!

Ingredients
- bunch of dino kale
-3 tablspoons extra virgin olive oil
-4 cloves garlic sliced lengthwise
-pinch of sea salt
-1/2 lemon squeezed
-1 tablespoon of applecider vinegar
-1 1/2 cups of cannelli beans/ great northern beans
-3 roma tomatoes diced
-sprinkled parmesean or feta (optional
-1/2 tablespoon of balsemic vinegar

Directions
1. First de-vein the kale (the center stalk). Put the strips in a large bowl. When done de-stalking, take a few strips at a time fold them a few times, and chop into large bite sized pieces.
 2. In a large bowl dress the kale with the olive oil, and applecider vinegar and a tiny pinch of sea salt.
3. I let this marinate for 15-twenty minutes, it will soften the kale before you steam it.
4. Boil some water for steaming, remember you don't want to place the kale in the water, but you want the steam to cook it. I use a metal coliander if I don't have the appropriate equipment.
5. Steam the kale for about for about 7 minutes, you can even take a piece to test tenderness.
6. Remove put in large bowl, add the lemon juice, more olive oil if it needs it, cannelli beans, diced tomatoes, balsemic vinegar. Toss it a little bit, then add your feta cheese or Parmesan if you'd like.

So easy right? This is a meal in itself. Its gluten free high in protein, and high in fiber.. mangia mangia!

Why to use apple cider vinegar

For those of you that have heard, but most importantly for those of you that haven't, I want to introduce you to this elusive ingredient.....apple cider vinegar. Sounds so appealing right...hmm vinegar. Well it's more than vinegar, it can transform your dressings, combat acid reflux and detox you out when you need it most. When it comes to flavors I totally understand, balsemic serves its purpose and so does white rice vinegar. Here's the difference, Raw unpasturized apple cider vinegar can help you digest your foods. Why? It has naturally occuring enzymes to help you break down what you are consuming....Everything, fibers, fats, carbs and proteins without the sometimes bloated food belly. Exciting right? Right. Besides using it as an ingredient in dressings, you can take this detoxifying, energizing elixir as a shot or health drink....Here's how
Energy Shot- When you need a healthy natural non caffienated pick up, make yourself a shot morning or afternoon. You can also use this elixir for when your belly is feeling bloated, over acidic, and detoxifies your liver kidney and gallbladder. When taking your first shot, like drinking a shot of whisky has a lil burn, yet once it gets into your system alkalizes.


Energy shot= 1 tablespoon apple cider vinegar plus 2 teaspoon of agave, honey, maple syrup or blackstrap molasses.

Health drink- Similar as the energy shot, just not as much as the shot of energy. Now because apple cider vinegar contains enzymes, this means it assists in the breakdown of fats. A lot of people drink this not only to help with acid reflux, detox, but drink it during a healthy weight management program.

Health drink= 8 fl oz of NON-tap water, 1-2 teaspoons of apple cider vinegar, 1-2 teaspoons of agave nectar, honey, maple syrup, or blackstrap molasses.
*Look at some of my recipes on ideas for apple cider vinegar in dressings, and discover how fun it is to make your own.
*You can find this raw unpasteurized apple cider vinegar at your local health food stores, and selected gourmet grocery stores.

Asian cabbage coleslaw

It's summer time and the fourth of July is coming. Whether you want to bring something to a party, or make it for your own this will satisfy veg heads and compliments bbq fanatics.  As we all know cabbage is packed with high fiber which is essential to a healthy diet.. It is also known to have cancer fighting properties such as sinigrin, a glucosinolate found  in short cooked or raw cabbage. You won't even notice you're doing something good for yourself when you taste this sweet savory slaw until it slams a punch in your mouth. (Say that 12 times).

Serves 6 sides for party size double the ingredients and dressing.
Ingredients
- 1/2 head shredded purple cabbage(medium size yields about 4 cups)
-1/4 cup of diced green onion
-1/4 cup diced cilantro (omit or use basil if cilantro is not your thang)
-1/2 cup shredded carrot
-1 can corn
-1/4 cup of sesame seeds (optional)

Dressing
-2 tablespoons of toasted sesame oil
-2 limes
-1 tablespoon agave nectar or honey(to sweeten)
-2 teaspoons unpasteurized apple cider vinegar
-1 tablespoon of braggs liquid aminos (or soy sauce if you don't have it)

Waste not Want not. Your guide to meal planning.

Do you ever walk into a grocery store, have a FEW items on you list, but always end up with a smorgasbord of things that end up rotting in the back of your fridge and in the garbage? Lets throw cash away yay! Lets not. Are you the type of person that opens your fridge with a craving for something salty or sweet. Lets go to the corner store and buy garbage. Lets not.
So here it is, what I am about to tell you is about to make a lot of sense. This is not going to be an automatic thing. It will get easier the more you practice it, like all things in life. This practice is one to definitely make a go at.
Take a moment on your day off or a designated time each week. I do this at least once a week on thursdays early afternoon. I will write down dinner ideas for at least five nights, and basics to have around the house. This will bring your grocery bill down, and save food from ending up in the garbage.
Here is an example

Thursday dinner-
-Portabello mushrooms topped with sauteed spinach
-sweet potato fries
-roasted asparagus

Friday Dinner-
-Salmon with dill
 -baked potato
-baby bok choy

Saturday
-Quiche
-salad

So as we can see here, you would write the food you would need just for dinner. Buy fruit, tons of salad items like cucumbers tomatoes and sprouts. Your basic staples like olive oil. For those sweet cravings I will buy an organic coconut sorbet to throw in the freezer. I know what I love to eat, so for snacks or lunch I buy hummus with flatbread served with a salad  or yogurt for snacks (healthy probiotics). Same goes for breakfast. The important thing is to get your protein in every meal to carry you throughout the day, your veggies for fiber and health, and a little bit of carb if you desire.
When my grains, and beans are running low, I shop in health food store bulk sections. I work at a health food store The Foodmill in Oakland CA. They have over 700 items in bulk so I definetly stock up on my grains, spices and its A LOT CHEAPER than buying it in the regular grocery store. So find one that is closest to you and you will be pleasantly surprised. So try this method if you aren't already, your pocket book will love you, and your body will thank you and please support the local farmers markets and smaller health food stores they are invaluable.

Quinoa summer salad

This one is for you mom. I made this simple recipe for my family. What is so wonderful about quinoa is the high protein content even though it is a grain, that is why my mother loves it so. It is versatile with a wonderful texture. Whether you are bringing it to a party or better yet, make it, store it in the fridge for your family to have for lunch or a healthy snack. This will take you 30 minutes worth of food preparation or less.

Ingredients
-1 1/2 cup of quinoa
- 3 cups of water or vegetable broth
-1 cup of cooked organic black beans,
or canned if in a hurry
-1 red bell pepper diced
-1/4 cup diced green onion (they look like scallions)
-1 medium seedless cucumber or 3 persian cucumbers diced
-1/2 cup diced cilantro (optional for you cilantro lovers)
- juice of 2 limes

The Dressing (top secret)
-1/2 olive oil
-1/3 cup applecider vinegar
-1/2 tablespoon fresh minced ginger
-1 clove of garlic minced/ 2 teaspoons
-1 tablespoon of agave nectar
-1 tablespoon of braggs liquid aminos (less sodium than soy sauce)

1) First I cook the quinoa, bring the water to a boil and add the quinoa. Lower the heat so that it simmers 15-20 minutes until the water is absorbed. Set aside to cool.
2) This dressing is a normal thing I store in a reused glass kombucha bottle, this recipe calls for lime, but I will usually add a lemon. I use a blender because it makes life easier, and enhances the flavor. If you do not possess a blender, you can mince the ginger or garlic. You may have to add more of the garlic and ginger if you are not using a blender. It can be stored in the fridge for up to two weeks!!! 
3) In a large bowl, add your quinoa, black beans, diced red bell pepper, green onion, cilantro, cucumber, lime plus dressing.

This recipe is best eaten at room temperature or even chilled!! This is a perfect dish all by itself, or as a side for fish, or chicken.

How it all came to be...

I truly believe that creativity is the spark that feeds us, lets us escape the monotony of everyday responsibilities. Cooking has been something that has helped me do that, while making everyone very happy and full. Currently I work as a nutrition consultant at an old school health food store. Twice a week I create dishes for anyone interested free of charge, giving fresh ideas on how to cook, handing out recipes, and feeding the masses. So far its been very inspiring connecting with everyone over one simple thing: FOOD. GOOD FOOD. So instead of settling at a plateau, I've decided to make a collection of some of the best recipes to share old ones, new ones, and ones shared....with all of you readers. In addition, I'll even add juicy tid bits like "why to use apple cider vinegar in a salad dressing?" and "what the heck is TVP?"

So this goes out to all you readers out there, and of course.....Annapoorna the goddess of nourishment.