ROOOOOT for roots!

Root veggies are grounding foods, representing strength and stability. They get their nourishment from the soil and can live under there - pushing through the rocks and sometimes tough earth.

We aren't like this...we grow downwards - pushing into the ground, we move around, we struggle our whole lives to be "rooted". That is why root veggies are so satisfying to us. They ground us and warm us.

Often times, comfort foods contain some sort of root or warming food. We crave comfort foods in the colder months, when we need to feel warm and nourished. I know I crave casseroles and anything I can eat in a bowl at this time of the year.

So...I thought I would post a recipe for a casserole, inspired by sheppard's pie - the mother of all comfort foods.
Enjoy!


VEGGIE SHEPPARD’S CASSEROLE

5 medium sweet potatoes, peeled and diced. I had some beets when I made this dish so I threw 2 in - don't do this unless you want your casserole to be overwhelmingly RED.

3 cloves garlic, minced
1 red onion, chopped
1 medium zucchini, diced
3 carrots, diced
1 small red pepper, chopped
1 cup brown mushrooms, diced
1 package tempeh, chopped into ½ inch pieces
2 tbsp tamari
1 can crushed tomatoes
1 can chick peas
1 tbsp cayenne pepper
salt and pepper to taste

In a medium pot, boil sweet potatoes until mash-able. Mash with some rice milk (or milk of choice) or water, salt and pepper and set aside.


Meanwhile, in a large pot, sauté garlic and onion until translucent. Add carrots and sauté about 5 minutes more.

Add remaining veggies and tamari, stir and cook on medium for 5-7 minutes. Add tomatoes and beans, cayenne, salt and pepper and simmer for about 15-minutes.

Layer mash on top of mixture and bake in casserole dish at 375 for about 20 minutes.


Like I said before - mine was beet-tastic. I strongly suggest to follow the recipe and stick to sweet potatoes. I love beets as much as the next guy but it was too much red.

GRANOLA AMENDMENT

I am a Virgo, which means I am never completely satisfied. I am constantly finding out new things and changing recipies. It's the nature of the beast I guess.

So, lately, I have been making and eating my granola differently and it's making me very happy - so I thought I'd share. If you are interested in my new method, refer to the old post for the changes (IN BOLD). Enjoy!

Open Sesame

This week, I am giving a shout out to the SESAME SEED. Known as Goma in japan, sesame is one of those things that tends to be overlooked in western cooking. The seed is over 55% oil, that oil being a staple of asian cooking. I have recently become obessed with Japanese cooking, so it is being used a lot at my house.

The great thing about sesame seeds is that they are incredibly high in calcium, making them an excellent calcium plant source to incorporate into your diet. Hulled or ground sesame seeds have much more calcium than whole seeds. Tahini, a Middle Eastern nut butter made from ground sesame seeds, is a very good source of calcium. If only there was a Tahini Council of Canada... alas, many people know it as that thing you have to buy when you want to make hummus or what havla is made from. It is gaining popularity as a peanut butter alternative. It's great on toast!

Sesame seeds are also 20% protein, which makes them a great plant-based choice. They also have a mild anti-oxidant effect, containing Vitamin A & E, and have all B's, except B12. Sesame is also high in minerals, besides calcium, namely - zinc, iron, magnesium phosphorus and potassium.



In Asian cooking, they toast the seeds before using them in dishes. This really brings out the flavour of the seed and makes them much easier to digest. To do this - fill the bottom of a pan with seeds and leave on medium heat, shaking a couple times, until seeds starts to pop slightly.

Gomashio is a Japanese condiment that uses ground sesame seeds. Toast the seeds then crush with a little sea salt in a morter and pestle, or throw in a coffee grinder. Use one part salt to five parts sesame seeds. Use it on steamed veggies or rice, it will keep for a long time in a jar.


TAHINI DRESSING

First heat 3 cloves of garlic in olive oil over low heat for about 2 minutes (careful not to burn).

Then in a food processor or blender add:

¾ cup tahini
2 tbsp balsamic vinegar
1 tsp tamari
juice of 1 lemon
½ tsp sea salt
pepper to taste
½ cup cold water
a handful of cilantro


Give it a blend. It will be runny (it will thicken in the fridge).

Use it on steamed veggies and sprinkle it with toasted seeds. Last night, we had it on brown rice with steamed spinach. (sorry, forgot about the finished product picture...)

PANTRY CHECK LIST

...not to be confused with panty check list..

People often have trouble making good things to eat and use all sorts of excuses as to why they can't...money, time, knowledge. While all of these reasons are valid - the main reason is usually that they are lacking in a well stocked pantry. Keeping things like beans and grains on hand is good way to have a base to add your veggies to. Having things on hand in your kitchen is such an easy thing to do and all you need is some planning and a check list.

This list does not include fruits and veggies which of course you should always have in your house. They are sort of dependant on what's available and perhaps that should be another list...(working on it). Again, I mean organic for ALL of your pantry items...I know it can be difficult but - there are some things like tofu, nuts, dried fruit, spices and oils that are just not an exception. Also, this list is like a suggestion box, not a MUST HAVE list. It's to give you an idea. So, without further ado..

Enjoy!


PANTRY CHECKLIST:

1. WHOLE GRAINS
- brown rice
- millet
- quinoa
- kamut
- buckwheat
- brown rice pasta
- soba noodles

2. BEANS – both dried and canned, since sometimes reconstituting beans just takes too long
- kidney beans
- chickpeas
- black beans
- lentils

3. BEAN PRODUCTS
- tempeh
- tofu: avoid all tofu products like TVP and pre-made fake meat

4. NUTS
- raw almonds
- walnuts
- cashews
- nut butters: almond butter, natural peanut butter

5. SEEDS
- pumpkin seeds
- sesame seeds
- flax seeds

6. OILS
- extra virgin olive oil
- sesame oil, cold pressed
- coconut oil: cold pressed – get the good stuff
- flax seed oil

7. SEASONINGS
- tamari
- sea salt
- fresh pepper
- veggie broth powder
- vinegars: apple cider, rice, balsamic
- spices (find non-irradiated dried spices): cayenne pepper, cumin, cinnamon, etc.
- fresh herbs: cilantro, basil (my musts, if in season)

8. FLOURS AND MEALS
- your flour of choice: spelt, rice, whole wheat
- corn meal

9. SWEETENERS
- maple syrup
- honey
- sucanut (for baking)

10. OTHER
- non-dairy milk: rice, soy, almond
- lemons, limes
- dried fruit: cranberries, raisons, apricots, coconut
- canned tomatoes (both whole and paste for sauces and stews)
- miso paste
- dried seaweed
- nutritional yeast
- baking soda
- baking powder
- whole grain wraps (Ezekial 4:9 sprouted wraps)
- dry cereals (like granola)
- rice cakes, crackers for snacking

I am not what I say I am... I look like ginger....I could be a potato ...what am I?

You're a Jerusalem Artichoke!!!

Jerusalem Artichokes or Sunchokes or any other name you want to call them, are one of my favourite root veggies. They are not a widely used one though and I think it's mostly due to the confusion as to what it is. It's not really an artichoke, it's a tuber and part of the Sunflower family. They have nothing to do with the country for which they are named...confusing! It sort of looks like ginger root and once you get past it's shape, you will find a root that is much like a potato but with a nutty, sweet flavour. They are so darn good.

Finding them can be tough. They are available from October to March from farmers markets and health food stores. I get mine at the Dufferin Grove market. Preparing them is much like potatoes. I just give them a light scrub, rather than peeling. Many recipies will call for you to peel but the skin is where a lot of the goodness is. You can steam, roast, fry, mash, or eat raw (the list goes on). They can be easily overcooked and the taste can change dramatically - so be careful of that.

They are very high in vitamin C, potassium and iron. A great food for your liver, they can help with liver detoxification and prevent liver disease. They also contain inulin, a natural fructose that is great for hyperglycemia and diabeties as it lowers blood sugar. Inulin has also been used in treating Candida, since it helps to replenish good gut bacteria.

Here is a simple way to get a high dose of Vitamin C and iron. This soup is a great comfort food. I wish I could figure out a way to post the smell is this soup...it's dreamy.


JERUSALEM ARTICHOKE SOUP
2 tbsp olive oil
1 large red onion, chopped
1 garlic clove, chopped
1 celery stick, chopped
about 3 medium sized Jerusalem artichokes, scrubbed and chopped
5 cups veggie stock or water
salt and fresh ground pepper
½ cup rice or soy milk (optional)

Heat the oil in a large soup pot and add onion, garlic and celery and allow to soften (about 5 minutes over medium heat). Add the artichokes and cook for about 5 more minutes, stirring occasionally. Add the stock and salt and pepper.


Bring to a boil and then reduce heat and simmer for about 20 minutes, or until artichokes are tender. Transfer the soup to a blender and give it a whiz til it’s smooth. Return smoothed soup to the pot and add the milk.



Heat gently for about 2 minutes. Serve with toast or crackers.

Here it is with whole grain toast and goats cheese.

MMMMMMMushrooms

Welcome to another installment of Veggie of the Week. This week's veggie (or should I say fungus) is the MUSHROOM!


Mushroom is classified by being a fruiting body with a stem and a cap that grows above the earth. Mushrooms are edible, toadstools are not. There are tons of mushrooms, White Button, Criminis, Shitake, Oyster, Portabellos.... White mushrooms are the most widely seen, they are culivated early and much easier to eat raw due to their more subtle texture and flavour.

Mushrooms get a bad rap for being hard to prepare because they are so darn delicate. When buying them, look for ones that look and smell fresh. Don't buy them if they are slimy or look rotten in any way. Always store them in a paper bag, they have them by the mushrooms in grocery stores for a reason. To clean them, wipe them with a damp paper towel and cut the end off the stem. If you buy organic, you don't have to worry too much about cleaning them thoroughly, trusting that the earth they were grown in was good and clean and full of all sorts of good things. Never rinse them as they will get soggy.

Mushrooms are full of vitamins like B1 and B2. They are also high in potassium, iron and niacin. Shitake mushrooms are by far the best in terms of health benefits. Asian wisdom tells us that they are the key to a long and healthy life. They lower LDL cholesterol, help reduce the side effects of some cancers and help to balance out saturated fats.

MARVELOUS MUSHROOM GRAVY

this is a recipe that I found in Alive magazine. I tweaked it slightly. It is great on greens or on brown rice. YUM!

-3 tbsp organic butter or olive oil or half butter and half olive oil (depends what you prefer - I like to use half and half, I use the oil to cook the mushrooms and the butter for the gravy)
-½ pound mushrooms, sliced (any type or mixed) - Great with shitake!
-1/3 cup spelt flour
-2 cups rice milk
-½ tsp sea salt
-¼ tsp ground black pepper
-2 tbsp cilantro, chopped

Heat half the butter or whatever in a small fry pan over medium heat, and sauté mushrooms until well cooked and lightly golden.

Heat the rest of the butter or oil in a medium-sized pot over medium heat. Remove from heat and mix in the flour until fully dissolved, leaving a smooth paste (if you are using just olive oil, the paste will not be a "pasty" but it will still work, just won't be as smooth). Mix the rest of the ingredients and add to the pot, slowly whisking continuously until fully mixed. Bring mixture to a boil, whisking occasionally, then lower heat to a slow bubble. Add mushrooms and stir. Let gravy simmer for approx. 10 minutes or until desired consistency is reached.

Beans, beans!

So I have moved in to my new abode and all is well. The best part is my super huge kitchen, complete with super small stove...


But alas, it's not the stove, it's how you use it...and use it I shall. I am still drowning in boxes and not fully back to work yet but I thought I should leave you with something. Lots of posts soon, I promise!

SIMPLY PERFECT RICE AND BEANS



1 cup cooked brown rice
1/2 a red onion, diced
2 cloves of garlic, minced
1 can whole tomatoes
1 cup cooked chick peas or 1 can, drained
1 cup cooked red kidney beans or 1 can, drained
1 tsp cumin
1 tbsp cayenne pepper
a good handful of fresh cilantro, chopped
salt and pepper to taste

Cook brown rice according to package instructions. I like to use short grain brown rice for this dish, since it cooks faster and I find it holds the tomato better. You can use any brown rice.

Then, in a large pan, saute onion and garlic until translucent (about 2 minutes). Add the canned tomaotes and let simmer for about 10-minutes. Add cumin, cayenne, salt and pepper. Add beans and let simmer for about another 7 minutes, or until most of the tomatoes have cooked down. You don't want it to be juicy. Once the tomatoes are de-juiced, add the rice and stir it up. Add the cilantro and serve!

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COOKING BEANS - a tutorial

Beans are best when prepared at home. This way, you can be incharge of ensuring the best digestability. Regular canned beans are usually not properly preserved or cooked and can cause gas and bloating.

Cooking beans is easy and totally worth the time:
Rinse beans several times and be sure to get all the stones and weird looking "bad" ones out. Beans will double in volume...so, if you need 2 cups, use one.

Soak beans for atleast 6 hours. Leaving them on the counter the night before is a good way to do this.

Drain them and rinse again atleast twice. More is better for digestion later.

Put beans in a large pot and enough water to cover 2 inches above them. Add a strip of Kombu to the water. Kombu is dried sea veggie that reduces the chemical reaction in the beans that causes gas. Bring to a boil and simmer until they are soft. (this can take up to 2 hours). The longer beans are cooked, the more digestible they become.

If you have to buy beans in a can (I did for this recipe)...choose brands like EDEN that cook their beans with digestion in mind. Most beans that use Kombu or care about digestion will tell you.