Tashi Loves Squashes

Fall brings short days and cool, dark weather.  Two weeks ago, as my emotions waded heavily through a cold and rain drenched day, I longed for a ray of sunshine that was no where to be found.  I felt trapped in a veil of endless grey.

Fortunately, I had on my kitchen counter several winter squashes.  One was radiating a brilliant orange vibe filled with energy and warmth.  Ah, bravo to these colorful edibles of Autumn that bring cheer and nourishment in their variety of fun colors and shapes. My savior was not a pumpkin, but a Red Kuri squash.  Originally from Japan, this squash has a rich nutty flavor and creamy mouth feel.  In general, winter squashes provide a gamut of nutrients including potassium, fiber, and beta-carotene.  The more orange the squash, the higher the beta-carotene content.
The presence of the orange hue in vegetables such as squashes, carrots, and peppers does not only signal the promise of better eyesight, and smooth skin through the presence of beta-carotene, but it’s vibrancy promotes energetic benefits.
According to experts in color psychology, orange is intellectually stimulating, triggers warmth,  and heightens enthusiasm.

You can bake squashes in the oven, although I find that it can be difficult to cut it in half when raw.
Here’s my tip on how to deal with a hard to cut open squash:
Steam it whole for about 10 minutes until the hard shell softens, then remove from the steamer and cut in half.  Scoop out the seeds and continue to steam or bake until the flesh is tender.

Happy Soup with Oyster Mushrooms

Happy Soup

2 cups Red Kuri squash, cooked
(see end of post for more info.)
1 Tbsp. extra virgin olive oil
1 cup chicken broth, or veggie stock
1/2 tsp. grated ginger
1 Tbsp. nutritional yeast
(see end of post for benefits of nutritional yeast)
Celtic sea salt
Dash of cayenne

Simply place all the ingredients in a blender and allow it to whirl until well mixed.  Adjust seasoning to your excellent taste.
Pour into a pot and re-heat for a hot & hearty repast.
(Add cooked chicken pieces or sausage chucks for a protein boost.)
Makes 2 servings

Garnishing ideas:
sauteed oyster mushrooms, toasted pumpkin seeds, grated parmesan cheese, a dollop of yoghurt, sprig of fresh cilantro

The soup smiled back

For love of food & friends,

Karen

Want to know more about the Red Kuri squash?  Here’s a great site:
http://www.melissas.com/Products/Products/Red-Kuri-Squash.aspx

Benefits of nutritional yeast:
http://www.radiantlifecatalog.com/product/NUTRITIONAL-YEAST/superfoods-supplements

A mouthful of Pudding

There’s nothing like a mouthful of creamy rich voluptuous pudding to soothe frayed nerves and to satisfy your sweet tooth’s desire.  However, when the  pudding is made from commercial dairy and processed sugar, and may even contain gluten, then the remedial effect is short lived as your blood sugar spikes then dips, while you get a runny nose or bloating from the dairy, causing you to get agitated, then irritated and then feel guilty for having eaten the darn thing!

This Soothing Cocoa Pudding is truly comforting, won’t cause an excessive energy surge and crash, and  provides good fats ( coconut milk),
minerals ( tapioca), and antioxidants ( cocoa powder), plus anti-bacterial action (xylitol) .  It’s also gluten free , grain free, and dairy free!

Ingredients:

½ cup small tapioca pearls (not the instant type)
2 cups water
1 cup coconut milk
1 tsp. vanilla extract
2 Tbsp. cocoa powder, unsweetened
1/2 cup xylitol (see notation after recipe)
1/8 tsp. sea salt
Makes 6 – 8 servings

Soak the tapioca pearls in 1 cup of water for 30 minutes.  Then pour the other cup of water and  coconut milk into a pot.  Add the soaked tapioca pearls and bring to a simmer while stirring constantly with a wooden spoon to prevent the pearls from sticking to the bottom of the pot.  Now, add in the rest of the ingredients. (The cocoa powder will appear clumpy at first, but will dissolve as the mixture cooks.) Continue to cook, and stir occasionally, on a medium heat for about 25 minutes, or until the pearls turn completely translucent and soft.  (You may need to add in a little more water if the mixture becomes too thick.) Spoon the pudding into individual cups or ramekins.
Delightfully satisfying served hot, warm, or chilled.  I love to top it off with more coconut milk for an extra creamy delivery.  You may also like it garnished with chopped dates, pistachios, or a sprinkle of cinnamon.

So, what is tapioca anyway, and what  the heck is xylitol?!
Tapioca: is made from the tuber, manihot esculenta, a native of the Amazon. It is  more commonly known as cassava or manioc.  The root is now grown widely in South America, and Asia and is used as a thickener in many food products.  Although rather high in carbohydrates and embarrassingly short on protein, tapioca does contain minerals such as iron, calcium, and magnesium.

Xylitol: is a natural sweetener made from birch, and as well as vegetables and fruits.  It can be substituted 1:1 in baking and is considered safe for diabetics, and help to prevent tooth decay.  I prefer brands which are derived from 100% birch.
For more info: http://www.xylitol.org/questions-about-xylitol

for love of food & friends,

Karen

Sensational Strawberry Cubes~ photo by Karen Diggs

These luscious, red, juicy, heart-shaped delights will be coming into their prime in the Summer and we should take advantage of this gift from the fruit gods.

Here are some interesting facts you may not know about strawberries:

• It is part of the Rosaceae family, which includes roses, pears, apples, peaches & raspberries.
• There are over 600 varieties of strawberries.
• It is actually not a fruit, but an enlarged receptacle of the flower of the plant.
• During the Middle Ages, strawberries were a symbol of prosperity, perfection, and peace.
• Just 1 cup of the fresh stuff will provide over 136% of the daily allowance of vitamin C.
• Strawberries make an awesome facial mask that helps to treat acne and give a supple, fresh glow to your skin! (see instructions below).

Here’s a super easy, super delectable recipe to cool off those long hot summer afternoons:

Sensational Strawberry Ice cubes

4 oz. strawberries, stems removed
¼ cup Brown Rice Syrup, or Maple Syrup
¼ cup coconut milk
1 tsp. vanilla extract
Pinch of sea salt

Place all ingredients in a blender and puree until smooth.

Pour mixture into ice tray cubes and allow to set. (About 3 hours)

Makes approximately 8 – 10 tasty cubes.

While waiting for the Sensational Strawberry Cubes to set, why not make your own skin sensational?

Simply mash 2 or 3  fresh strawberries and mix with one Tbsp. plain (full fat) yogurt.   Please don’t be tempted to eat this before it gets onto your face!
Relax, lie down, smooth the mixture onto your face and rest for 10 – 15 minutes.  Then, rinse off with warm water.  Look in the mirror and smile!

Strawberries contain salicylic acid and vitamin C which are very healing to acne-prone skin.

Download a copy of this recipe for your personal file.

PaleoCoco Tea Cookie

Yes, tea cookies are meant to be served with tea, but dipping these little Paleo dainties in a glass of port turns an afternoon pick-me-up into a moderately decadent treat.

This delightful grain-free version of the traditional tea cookie provides all the deep satisfaction of eating a sweet treat without the blood sugar roller coaster upset caused by grains, or conventional sugar.  A few of the ingredients may be a tad unusual or exotic  to some of you, but I so encourage you to give it a try.  It’s good to venture into exoticism, especially when it’s in the safe haven of your own kitchen. ( You will find a short explanation at the end of this post on those ingredients, where to get them, and why they are good for you.)
And what the heck is Paleo anyway?  There are plenty of books and websites devoted to the merits of a Paleo diet, so I’ll just be very brief and explain it this way: It’s a no grains, but plenty of protein, vegetables, fruits plus nuts and seeds, along with healthy edible fats way of eating that is in alignment with our genetic inheritance. (Please see end of blog for links on the Paleo Diet)

Ingredients:

1 cup   coconut flour
3/4 almond meal
1/2 tsp. baking powder
1/2 tsp. baking powder
1/2 tsp. xanthan gum
pinch of sea salt
2 eggs, whole
4 Tbsp. butter, softened
1/4 tsp. vanilla extract
1/3 cup  palm sugar
1/3 cup xylitol

3 oz. bittersweet chocolate chips for coating

Pre-heat oven to 350.
1. In a medium bowl, combine the first six dry ingredients and mix well with a fork.
2. In another medium bowl, combine the softened butter and the rest of the ingredients (except for the chocolate) and whip well with a fork for about 2 minutes.  Don’t worry about lumps of butter.
3. Combine the dry ingredients into the wet and mix into a dough.  It should be the consistency of putty. ( See pictures below) Pliable, but not sticky.
4. Shape into 1″ spheres.
5. Place spheres about 1/2″ apart on a baking sheet lined with parchment and bake for 18 – 20 minutes.
6. Allow the baked cookies to cool completely
7. Melt chocolate in a double boiler (or a small stainless steel bowl suspended over a pot of simmering water).
8. Dip half the tea cookies into the melted chocolate, and place on a flat surface lined with parchment (you can use the same parchment and baking sheet as a drying surface.) Allow the chocolate to set.
9. You may have a little chocolate left over.  Just lick it up, or whisk into some heated milk and have a hot chocolate.

Store cookies in an airtight container. Consume within 5 days.

#1 whisk butter with wet ingredients

#2 mix dry ingredients into the wet

#3 putty-like dough

#4 Bake on a parchment lined sheet

#5 dip into melted chocolate

Now, for those unfamiliar, but very healthy ingredients:

Coconut flour ~ made from the coconut.  It is gluten-free and contains plenty of fiber and approx. 19 grams of protein per 3.5 oz. More information here.

Xylitol ~ Anything that begins with an “x” is bound to be interesting.  Xylitol was invented by the exciting Fins who extracted it from birch trees, and has been used as a food additive since the 1960s. It is an alcohol sugar which does not trigger the release of insulin, thus making it a healthful sweetener for diabetics. It is great in baking.  More information here.

Palm sugar ~ Made from the sweet nectar collected from the flowers of the green coconut tree.  Doesn’t that sound so seductive and exotic? Adding to it’s charm, is the fact that its GI (glycemic index) is 35, as compared with honey at GI 55, and cane sugar at GI 68.  Palm sugar’s relatively low GI means that it delivers a slow release of energy, while keeping blood sugar levels on an even keel.  More information here.

Xanthan gum ~ Another ingredient beginning with “X”!  This one is made from fermenting corn sugar inoculated with a strain of bacterium known as xanthomonas campestris.  Don’t let the microbial connection scare you away from using this helpful ingredient in gluten-free baking. (Yogurt, wine, beer, olives, and cheeses are all foods made with the presence of bacteria.) Xanthan gum acts as a stabilizer and thickener for gluten-free flours.  More information here.

And here are a couple of my favorite links to the Paleo (or Paleolithic) Diet:
www.thepaleodiet.com
www.robbwolf.com

Download a copy of this recipe for your personal file.

For love of food & friends,

Karen

Mar i Muntanya ~ photo by K.Diggs

This Catalonian dish pairing chicken with shrimp is made unbearably luscious with the addition of deep dark chocolate. It is a ravishing combination of the savory and the bittersweet  coming together in a gustatory adagio of  harmonious flavors that slowly release their exquisite surprise bite after bite.  This dish is finished off with a paste composed of garlic, parsley, ground almonds, olive oil, and chocolate.  (It’s a simple version of the much more complicated molé sauce from Mexico.)

Before I reveal to you my recipe, I must give credit to Andrew Coleman, the author of  “Catalan Cuisine”. In this book, Coleman gives three versions of this Iberian dish, the first of which contains chocolate. Reading the history of Mar i Muntanya (which means Sea & Mountain) inspired me to create the following version which I have been cooking for friends and family for years.  Hope you will delight in it too!

Benefits of  theobroma cacao:

• an excellent antioxidant, and rates high on the ORAC scale.
  (ORAC stands for Oxygen Radical Absorbance Capacity.  It is a method of measuring antioxidant values in foods.)
• helps to release endorphins
• contains magnesium , is an alkaline mineral which benefits the heart and absorption of calcium
• elevates your mood due to  phenylethylamine (EPA) or the “love chemical”. Although more research needs to be done on EPA in chocolate, this chemical it is associated with feelings of attraction, excitement, and euphoria.

Ingredients:
Serves 4 – 6

4 pieces chicken thighs, bone in
4 pieces chicken drumsticks, bone in
1 lb. shrimp, with shells
1 large onion, minced
1 cup dry white wine
2 bay leaves
Fresh ground black pepper, to taste
Celtic sea salt, to taste

For the “molé” or paste:
5 – 6 cloves garlic, rough chopped
1 bunch parsley, leaves only
20 almonds, ground in a spice grinder or processor
2 oz. bittersweet chocolate  *(7o% or more cacao)
1/2 cup extra virgin olive oil
Pinch of Celtic sea salt

*Please read my last posting regarding the quality of chocolates and cacao content.

There are several steps to cooking this dish, but well worth the effort.  Pour yourself a nice glass of wine or brew a pot of tea, relax and enjoy the process.  And just to make it easier, there are images below to give you  visual stimulus.

sauté onions with olive oil

brown chicken pieces

make a shrimp stock

grind garlic & parsley

chop the dark chocolate

grind into a paste

After a swig of wine (or tea), peel and devein the shrimp and save the shells.In a large pot, sauté the minced onion with olive oil on medium heat.  While the onion is  sautéing, heat up a cast iron pan and brown the chicken pieces  for about 2 minutes on each side and season with a little salt and pepper.  Place browned chicken on top of the onion.
(If you want to be an exceptional cook, make a quick shrimp stock that will add depth of flavor to your dish.  Simply place the shells in a pan with some olive oil and sauté for a minute to release the flavor, add in about 1/2 cup of white wine and 2 cups water.  Simmer for 20 minutes, strain and add to the onion and chicken in the pot).

The liquid should just cover the chicken pieces  1/2 way up.  Pour in the wine and more water if necessary .  Bring to a low simmer and add in the bay leaves plus a few pinches of salt.  Cover loosely with a lid and cook for about 45 – 50 minutes  until the chicken pieces are tender.  During this time, prepare the
molé by placing the garlic and parsley in a mortar and pestle.  Grind to a paste, adding in the ground almonds towards the end. (You can also use a food processor here, but it’s so much more sensual using a mortar & pestle!) After the paste is formed, stir in the chopped chocolate pieces.  Set aside.

When the chicken is tender, add in the peeled shrimp and allow to cook through, about 10 minutes.  Stir in the paste or “molé”.

Mix gently in and be prepared for the heady fragrance that will be released into your kitchen!  Check for seasoning; add more salt & pepper if needed.
Allow to simmer for another 5 minutes and serve immediately.  Great served with saffron scented rice.

Theobroma literally means “food of the Gods” in Greek.  I believe that when you taste this dish, it will bring you a few steps closer to the divine!

Download a copy of this recipe for your personal file.

For love of food and friends and theobroma cacao,

Karen

References:
http://www.ncbi.nlm.nih.gov/pubmed/20713904
http://www.chocolate.org
“Catalan Cuisine” by Andrew Coleman

Heart in Hands ~ photo by K. Diggs

The day of Love is fast approaching and the chocolate fairy has been sweetly infiltrating my dreams and prompting me to post words on this most sensuous sustenance, so rich, dark and complex.  The theobroma cacao tree  offers to us  this food of the gods and the ultimate aphrodisiac given on St. Valentine’s Day to woo the one you desire, or to show your undying devotion to your beloved.  It’s also the day that chocolatiers live for.  Love, chocolates, profits.  It goes together so well, does it not?  Wait, what?  Is there a price on love?  Does it mean that if you spend $50 dollars vs. $12.50 on a box of cocoa bonbons for your heart’s desire that your love is worth 4 times as much?

Well, when it comes to chocolates , the price does not necessarily guarantee quality, although high quality chocolates are more expensive due to the higher content of cocoa solids and cocoa butter plus production methods.

Personally, any chocolate containing less than “62% cacao” is not worth disturbing my taste buds over, but for the sake of clarity; here’s a quick run down on a few different grades:

• Your run-of-the-mill, vending machine, cheap chocolates are made from inferior beans and processed with minimal amounts of cocoa solids and cocoa butter, with high amounts of sugar, milk solids,  preservatives, and even hydrogenated oils.  The flavor is just sugary and forgettable.
• More expensive chocolates are made from selected beans, and are often produced in small batches with an emphasis on flavor and complexity.  It also has higher cocoa solids and cocoa butter along with varying amounts of sugar and milk solids.  These are often labeled as “fine” chocolates.
• Dark chocolates  contain cocoa solids, cocoa butters, but no milk solids. The sugar content varies from bitter (no sugar) to bittersweet to sweet.  When a label reads, “70% cacao”, or “70% cocoa”, or “70% chocolate” it is referring to the weight percentage of the cocoa solids and cocoa butter.  The rest is  composed of sugar, small amounts of lecithin, and vanilla. (The exact ingredients depend on the manufacturer.)
  Basically, for those who are after intensity, complexity, and satisfaction; the higher the cocoa solids, the better.
  And of course the legendary aphrodisiac components are contained in the cocoa matters. (For the health benefits of chocolate, and an amazing savory dish using dark chocolate, chicken and prawns,  please stay tuned for my next posting.)

Alas, in these times of necessary economic prudence, you may be reluctant to spend $50 on a box of chocolates.  Well, why not enjoy high quality chocolate without making your wallet lighter?  What better way to show your love and talents then by making some chocolate dainties with your very own hands? While it does take an expert chocolatier to create  those amazing truffles and ganaches you may have spend mega bucks on, here’s a very simple recipe for chocolate pieces with nuts and candied ginger using dark chocolate.

Give it a try and infuse your chocolate creations  with the unique energy and love that only you can offer while making them. Besides the ingredients for the chocolates, you will need a chocolate mold, which can be purchased at any good kitchenware store or on-line.  Prices range from just a few bucks onwards.  You can also improvise with a mini muffin tin, but you will need paper muffin cups to line the tin.

Ingredients:
6 oz. bittersweet chocolate (70% cocoa)
For purchasing details, see end of post
6 – 8 almonds, chopped
1 – 2 pieces ginger candy, or a few organic raisins
1 tsp. vanilla extract
(Plus a chocolate mold)

Makes 7 – 10 pieces, depending on the chocolate mold’s design

Chop the chocolate. Save about 1/2 oz. and place the remaining into a small stainless steel bowl and place over a pot of gently simmering water.  (Please make sure that the bowl’s circumference is larger than the pot so that the bowl is suspended over the rim.)  Allow chocolate to melt on it’s own accord , remove from heat and  add in remaining 1/2 oz. chocolate pieces, stirring to melt it completely. (This is a very simple way of tempering chocolate. Tempering is a complicated affair and beyond the scope of this blog.  Just follow my recipe, and you’ll do fine. This just ensures that your chocolate pieces look glossy and “professional”.)
Stir in the vanilla extract, and pour the mixture 1/2 way into your chocolate mold.  Place mold in the refrigerator for about 10 minutes to set the chocolate.  While the chocolate is setting, keep the melted bowl of chocolate over the pot of hot water, off the flame.

After 10 minutes, remove from the fridge and  place a few pieces of the chopped nuts and candied ginger (or raisins) over the set chocolate.  Top with the remaining melted chocolate to the rim of the mold.  Gently tap the mold to settle the chocolate and flatten with a spatula if necessary.  If you have left over chocolate in the bowl,  just lick it up.  You know it’s the only decent thing to do.

pour melted chocolate 1/2 way up

Place in the fridge and allow to set, or leave in a cool place to set completely. As the chocolate pieces cool, they will pull slightly away from the mold, making it quite easy to just tap the pieces out by turning the mold upside down. Place the pieces in a nice gift box wrapped with a ribbon.

place chopped nuts and candied ginger over set chocolate

With the money that you save, buy a bottle of champagne and celebrate Love, ever so sweet and sparkling!

By the way, 6 oz. of high quality, dark chocolate costs less than $8.  My favorites are El Rey, Guittard, or Valrhona.  You can find small blocks of these chocolates at WholeFoods, or other fine food grocers.  You can also order larger quantities on-line.
For El Rey, go to: www.chocolateselrey.com , and for Guittard, go to: www.guittard.com

Download a copy of this recipe for your personal file.

And here’s the complete poem by the Spanish poet, Federico Garcia Lorca:

Prelude

Homemade Chocolate Squares ~ photo by K. Diggs

The poplar lanes move on but leave their reflection.
The poplar lanes move on but leave us the wind.
The wind lies shrouded full length beneath the sky.
But floating on rivers it has left its echoes.
The world of fireflies has invaded my memories.
And a tiny little heart is sprouting at my fingertips.

For Love of Food and Friends and Love,
Karen

CocoaSpheres ~photo by Karen

Want something chocolaty  and nutty and satisfying without all the processed sugar and preservatives?  Your desire has arrived in the form of these magnificent CocoaSpheres!  They are packed with nutrients: healthy fats , fiber,  and antioxidants all deliciously drenched  with euphoric cocoa , and sweetened naturally with dates.
Ready to roll?

Ingredients:

1 -1/3 cups mixed nuts and seeds (raw & unsalted)
(I used a mixture of pumpkin, almonds, walnuts, and pecans)
1/3 cup coconut cream concentrate
(Please see end of recipe for details on where to purchase)
1/3 cup shredded coconut, unsweetened
1/2 tsp. cinnamon, ground
1/2 tsp. nutmeg, ground (optional)
1 ” fresh ginger, grated
4 – 5 medjool dates, pitted
1/4 cup water
1/3 cup cocoa powder, unsweetened
(I like the organic version from Rapunzel, or from Valrhona)
Pinch of Celtic sea salt

First, place the nuts and seeds in a food processor and pulse a few times to roughly chop up the mixture.  Then, add in the rest of the ingredients EXCEPT the cocoa powder.  Blend until the mixture starts to hold together.
Add a little more water (one tbsp. at a time), if it seems too dry.  Be sure to use a knife or spatula to scrap the bottom and sides to ensure that everything is well blended and of the same consistency.

Extract a heaping tablespoon of the mixture onto your palm and roll with both hands until a sphere is formed.
(Hint: if you wet your palms slightly, the spheres will turn out smoother.)
Continue with the rest in the same fashion.  You should end up with about 13 – 15 rounds.  Now place the cocoa powder  into a shallow dish, preferably one that has a slightly raised rim ( to prevent the rounds and cocoa from rolling off).

Place five spheres onto the dish and  just gentle rock the dish back and forth. Watch the spheres roll ’round and ’round and coat themselves merrily in the cocoa powder.
That’s it!  Serve them with a cup of tea or enjoy as an after dinner treat with a glass of port.  Leftovers can be kept up to 5 days in an airtight container.

Download a copy of this recipe for your personal file.

What is coconut cream concentrate and is it healthy?
Let me answer the second part of the question first by saying, Yes!  Coconut cream concentrate is pure coconut that contains fiber and fats and is not diluted with water. (Please do not confuse coconut cream concentrate with coconut oil.  The oil can be used for cooking, where as the cream concentrate is a food.)
Here are some unique health properties of coconut:

• It contains MCFAs, that’s medium-chain fatty acids, which are easily utilized by the body for important cellular function.
• The main component of MCFA in coconut oil is lauric acid , which has antiviral, antibacterial, and antifungal properties.  It is converted in your body to a substance called monolaurin which helps to strengthen your immune system.
• Coconut oil can help to protect thyroid function.To purchase coconut cream concentrate, go to the Tropical Traditions website.

So, that’s just for coconuts.  How about the cocoa? Or to be exact, theobroma cacao. All you chocolate lovers/addicts, please see my next posting when I discuss the merits of this most seductive and pleasing food of the gods.  Yes, just in time for Valentine’s Day.  I’ll share a few easy ways to prepare chocolate concoctions to delight your lover or to make someone fall in love with you!

For love of food and friends,

Karen

References:

“Virgin Coconut Oil” by Brain & Marianita Shilhavy
” Eat Fat, Lose Fat” by Dr. Mary Enig & Sally Fallon

Root Vegetables on the table

During the heart  of Winter, when your body is constantly fighting the chill, eating a raw cold salad may not be the most appealing, or nourishing thing to do.  Actually according to Traditional Chinese Medicine, when the weather is cold, it is quite necessary to choose foods that are warming in order to keep your digestive fire stoked, and to provide sustained energy and easily absorbed nutrients. The best foods which fit these requirements are root vegetables.  I like to think of them as edible gems from underground, because they pull valuable minerals from deep within the soil and store them. When we eat these underground gems, our bodies can delight in absorbing the richness of different minerals, vitamins, and fiber which that they provide.  They also deliver quick satiety and can even help to curb your sweet tooth by balancing your blood sugar.

The Winter is an excellent time  for slowing down and going inward.  The long nights and short days are Nature’s way to invite us  into a  deeper contemplation of life, and so She has also provided us with a gamut of fortifying and delicious root vegetables to keep us grounded and connected to the soil.

Note:  Purchasing organic, local, and sustainable produce is always important, but it is especially so for root vegetables as the nutrients they contain depends on the health of the soil in which they are grown.

The beautiful selection of root vegetables on the left are packed with nutrients and absolutely delicious when roasted in the oven.  It’s super easy. (See below for the super easy instructions. )
Oh, just in case you only recognize the carrots, don’t fret.
I will tell you what they are.  So, starting from the carrots in a clockwise direction: carrots, parsnip (taste like potatoes, but sweeter and more sophisticated), rutabaga (it’s a cross between a cabbage and a turnip), celery root (yes, it does taste a little like celery), red beet, and turnip.

I usually roast several different root veggies at the same time.  It’s a great way to sample a variety, and saves time, and energy.  Leftovers make delicious, healthy snacks.   Also great with dips,  or added to soups.

Here’s how to roast root vegetables, the super easy way:

What you’ll need ~

root vegetables (be bold and try something you never roasted, such as a turnip or rutabaga)
Baking sheet
parchment paper
olive oil
Celtic sea salt
Herbs (optional)

1. Pre-heat the oven to 350 degrees Fahrenheit.  Line a baking sheet with a piece of parchment. Peel and cut the root vegetables of your choice into cubes or squares.  Cut all the pieces approximately the same size to ensure a uniformed roasting time.

2. Place the cut vegetables on the prepared baking sheet and drizzle a generous amount of olive oil over them.  Season with salt & herbs.  Cover with another piece of parchment paper. (Be sure to cover the veggies fully, but do not crimp the edges.)

3. Place in the oven and roast for about 30 minutes, or until vegetables are tender.  If you want to take it one step further and brown the cooked roots  for a richer flavor, switch the oven to grill (high heat), remove the parchment paper and allow to brown (caramelize) for a few minutes.

(Caution: Keep your attention on the veggies while it is under the grill because the browning process happens very quickly!)

Lightly cover vegetables with parchment

Veggies under parchment

The photo below shows what I ate with my roasted vegetables.  Time stood still as I reveled in every single bite!

Roasted Vegetables with Burger (grass-fed) & Sauerkraut

Download a copy of this recipe for your personal file.

For love of Food & Friends,

Karen

Mini Banana Cupscakes with Chocolate Frosting ~ Gluten-free

These little gems are enormously satisfying and are perfect with a cup of chai or green tea. What’s even better is that they are super easy to make!

Here’s how:

1 – 1/4 cup  *Pamela’s Mix
1/3 cup water
1/3 cup palm sugar, or Sucanat
1/4 tsp. stevia (green powder)
1 egg
1 tsp. vanilla extract
1/4 tsp. ground nutmeg
1/2 cup mashed banana
(* A gluten free product which can be purchased at a good health foods store)

Coat 2 mini muffin baking trays with butter or coconut oil, or line with mini cupcake liners.  Pre-heat oven to 350.

Mix the dry ingredients in a bowl.  Whisk egg with the water and vanilla extract and mix well with the dry ingredients.  Add in mashed bananas.
Spoon mixture into prepared trays; filling only 3/4 full as they will rise.
Bake for 15 – 18 minutes.

Now, for the chocolate frosting:

5 oz. dark chocolate (at least 70% cocoa), chopped
1/2 cup whipping cream
2 Tbsp butter

Melt cream and chocolate over a double boiler.  When completed melted, add in the butter.  Place in fridge to set for about 30 minutes.  Spoon mixture into a piping bag and decorate your little cupcakes.  Pipe some frosting into your mouth if you must.  For a dairy free version, substitute the cream for coconut milk and delete the butter.  Please note that the dairy free version will not be as firm.

Have fun baking! and have more fun eating them!

Download a copy of this recipe for your personal file.

for love of food and friends,

Karen

Six spices for chai

Are you trying to get off coffee, but can’t really get excited about tea?  Here’s a stunning recipe with exotic spices to the rescue!  Your mornings will be imbibed with sensual energy when you start the day  with my  Six-Spice Chai.

Six-Spice Chai

Six-Spice Chai with Mini Banana Choco Muffins (gluten-free)

for one serving
Ingredients:
3 cardamom pods, lightly crushed
1 cinnamon stick
3 cloves, whole
1 star anise, whole
3 slices ginger
1/2″ vanilla pod, or 2 drops of vanilla extract
2 rounded teaspoons black tea
(you can use Darjeeling, English breakfast, Irish breakfast, or roobois for a caffeine-free version)
8 oz. filtered water

1/3 cup coconut milk, full fat please! (more if desired)
Honey, maple syrup, palm sugar, or Sucanat to sweeten as needed

If you want to make two servings, simply double the amount of tea, and coconut milk.  You need not double the spices.

Method:

In a small ceramic or stainless steel pot, place all the ingredients, except for the coconut milk.  Bring to a soft simmer and allow the spices and tea to dance gently in the perculation for about 8 – 10 minutes.  Add in the coconut milk and sweetener of choice and allow to simmer for one more minute.  Strain into a cup.  First enjoy the delightful aroma, and then sip slowly to savor this warming and exotic brew.

Download a copy of this recipe for your personal file.

Want to know how to make the mini muffins as well?  Stay tuned…..
Recipe will be posted in a couple of days.  promise!

Wondering where to get the spices? Visit your local Indian grocer, or shop on-line at my favorite herb & spice place: Mountain Rose Herbs

Dare to spice things up!

for love of food and friends,

Karen