Sprouted Curry Flax Crackers

Now that Paleo diets and Crossfit workouts are all the rage and soccer moms are packing kale chips in their kids' lunchboxes, it seems timely (or a bit late) to post a quick easy cracker alternative.  Flaxseed is a darling of the natural health circles and is yet another "health food" gone fashionable with the general public.  As a no net carb low carb seed packed with Omega 3 fatty acids and lignan fibers, it is easy to see why flaxseed is a popular ingredient.  

While there is controversy always raging in the Paleolithic community about exactly which food is paleo or primal, flax is considered a paleo hunter-gatherer diet friendly food and flour substitute.  While I love flax mostly for the beautiful blooms of the plant in my wildflower hedges, eating the seeds formed into crackers is enjoyable as well.  Soaking these innocent looking brown and gold babies allows them to sprout making the lignans and nutrients more bioavailable and enzymatically alive.  Rinsing the sprouted seeds before making the crackers removes much of the antinutrients like phytic acid found in nuts, seeds, and legumes.  Flaxseed makes a delicious versatile cracker spiced to your preference and convenient for travel and as a low carb "bread" or cracker replacement.  As always, consume in balance with healthy low glycemic foods and with plenty of water for the optimal benefit!  

ingredients:
2 cups organic (gluten free) flaxseed
about 2 cups filtered water
generous 1 T. raw pink Himalayan sea salt (used only salt not typical tamari or Bragg's liquid amino and salt blend)
 spices to taste: for the curry blend I used about

•  2 T crushed red pepper
• gluten free curry blend- I like the Madras style spicy curry turmeric 1 tsp
• dried oregano

method:

First measure out and sort your flaxseed.  Add the filtered water (I use reverse osmosis water if that matters) and cover.  Let sit at least overnight until the seeds have sprouted.

The sprouting process will make the seed enzymatically active and more bioavailable and thus more easily digested.  The soaked mixture will be a gelatin like sticky goo.  To remove at least some phytic acid, rinse thoroughly with filtered water.  Just do your best, there are no hard and fast rules here.  The final rinsed mix should be gooey but not runny.

Add your sea salt and spices to taste.  Stir well.  It is helpful to spray your dehydrator or pan with nonstick spray or grease lightly with coconut oil at this point.  I use my old dehydrator with craft quilting mats I cut to fit (so the flax doesn't fall through the large dehydrator holes).

Spread the flax on the sheets about 1/8th to 1/4 inch thick.  You want the final product to be hearty enough to hold up to guacamole dip or shredded chicken, say, but thin enough to dry evenly.

You can also use a cookie pan and your oven.  If using an oven, dry around 100 to 125 degrees for about 6 hours.  I dry my chips in the dehydrator overnight until they break apart easily and are crispy.

sidenotes:

In the past few years flaxseed has gotten some bad press about its phytoestrogens and link with prostate cancer.  Is flax some insidious estrogenic food for men (or women for that matter who suffer from estrogen dominance and many hormone imbalance issues, especially after menopause)?  The Mayo clinic gives a short Q&A about this, but suffice to say that eating flax crackers in a balanced diet is not going to pump your body full of evil cancer-promoting cooties.  Taking high doses of flax oil for its ALA vegetarian omega 3 benefits, as once recommended, is probably not the best approach however since the oil is much more concentrated in phytoestrogens and lignans than the edible quantity of seeds.  I don't think Grok had access to high doses of isolated flax oil... somehow I doubt that Grok would drool at the sight of beautiful flax wildflower blooms as he might with a buffalo.   Besides, omega 3 fatty acids are best consumed as part of a whole food and from animal sources (read: eat fatty wild fish).   Lastly, there is evidence that the lignans in flax actually bind to estrogen in the digestive track.  For an interesting discussion on phytic acid and other antinutrient concerns in nuts and seeds, check out Mark's Daily apple.  I emphasize the importance of balance here as to not become overwhelmed by the micronutrient aspect of your food (didn't your mother tell you not to play with your food?!?).   Flax is healthy and fine in moderation- you wouldn't stop eating broccoli because of its phytoestrogen nuances would you?  Crunch on a darn flax cracker rather than a gluten carb rancid omega 6 oil GMO loaded chip, that's all I'm saying.  That and more importantly address your stress and lifestyle (exercise, sleep, diet, social support structure, higher power, etc) in a holistic manner, not just your food.  

On the lighter side, flax reduces inflammation, supports cardiovascular health, helps lower cholesterol, and reduces metabolic syndrome.  (Again, whether low cholesterol is actually beneficial to health is debatable and research shows that higher cholesterol in post menopausal women increases longevity).  

Flax ranks higher than blueberries and spinach in antioxidants and new investigation shows the delicate ALA omega 3 fats are not damaged by baking with flaxseed (and certainly not damaged by low temperature dehydration like here).  

The fiber in flax stabilizes blood sugar levels making flaxseed based crackers, muffins and breads better choices for those  with metabolic syndrome or on a low carb diet.  (Ground flax, hemp powder, and coconut flours make a wonderful hearty low carb high fiber gluten free and vegan "flour" blend.  I make variations of these baked goods and my digestion loves me for it!).   Flaxseed is high in manganese, magnesium, vitamin B1, and tryptophan to name a few nutrients.  Soaking and sprouting the seeds makes the crackers' enzymes and nutrients more bioavailable while the low temperature drying of the cracker makes it a raw food.  Of course the most touted glory of flaxseed is that it is practically all fiber so any food made of flax will be "no net carbs" which is what makes flax based muffins and bread popular in the low carb community. 

The longwinded micronutrient aspects of flaxseed aside, these babies are high fiber no net carbs spicy goodness and make great crackers for my hen's free range eggs from the backyard which I softboil and serve over steamed veggies and greens.  Get creative with your own spice blend- I have made these in various ways but always love a crunchy spicy treat!

Turnip chips

New Years brings new resolutions. Since I'm not one for resolutions, here I stand truckin' on in my same old Grok-ette style, but if you'd like to join me for some Paleo low carb munchie chips then crunch on!  Many thanks to BJ for gifting me with these fresh delicious turnips this past weekend.

I'd never pulled fresh turnips before.  Even on that chilly Sunday morning after viewing her hens and coop setup (yes, all us chicken mommies check out everyone else's coops), we sunk into the sandy mud to pull some gorgeous purple head turnips.  Since I pulled too many (darn efficient harvest hand) some turnip chips sounded good (again, thanks BJ!).  Easy, crunchy and seasoned to your pleasure...  For those embarking upon a low carb diet this new year, keep turnips in the forefront of your mind.  Though most root vegetables are high carb, turnips, celeraic root and cauliflower are great potato substitutes.

 About 1 lb fresh turnips

if desired: sea salt and seasonings of choice: for savory try parsley garlic powder and tamari or cayenne sea salt and curry.  Just plain old extra virgin olive oil, pink salt, and pepper work just fine too though!  

For raw turnips chips: wash and chop off ends.  My hens loved the fresh greens but you can eat them, make turnip green "chips" or discard them- whichever.  Slice very thin and place in dehydrator.  Rotate trays and check about every 4 hours.  I let mine dry overnight since it is chilly in our house.  They are finished when they are crisp.  Store in an airtight container.

Typical vegetable chip method for the dehydrator:

Wash and destem turnips.  Slice very thin and place in boiling water.  Blanch turnip slices; that is, boil for about 2 minutes until purple color is vibrant.  Drain and steep slices in ice water.  Drain again once cool and pat dry.  Salt and season as desired.  Place in dehydrator and dry in 4 hour intervals, checking slices to desired crispness.  Store in an airtight container.

Turnips are relatively low carb with raw turnips being a great source of certain B vitamins like B6 and folate, calcium, and minerals like copper and potassium.  Every bit of natural whole food vitamin source of potassium in particular will help to balance the SAD (standard american diet) bad sodium (processed salt) intake.  Cooked turnips will have more fiber but lose vitamin C and B vitamins if you drain the water.  Luckily blanching retains most of the vitamins so here this is not much of a worry.  Now grab your turnip chips and munch on into the new year!

crunchy turnip glory!

Herbed Heirloom Tomato Salad with Red Kraut

Grok's been out in the garden as of late.  Summer solstice brought forth a crop of fresh assorted tomatoes, beans, greens, and all sorts of colorful goodies (man I love gardening in old chicken runs! Great poop dirt :))  I love combining my homemade red sauerkraut with fresh produce, especially our various tomatoes.  This is quick, easy and an excellent side dish or snack with avocado (what isn't great with avocado though?!?).  Don't waste these beautiful days inside slaving over a hot oven and instead sweat outside in your garden!

1 large fresh red tomato (I used a better boy I think)
1 large yellow tomato (I used a yellow jubilee)
1 clove fresh garlic, minced
1/4 c. homemade or raw unpasturized red sauerkraut
2 T. organic raw apple cider vinegar
2 T. extra virgin olive oil
1 T. dried (homegrown) oregano
1 tsp. dried dill weed
1 tsp. stevia (optional)
sea salt and pepper, to taste 


Easy: Chop tomatoes into bite sized pieces, combine vinegar and olive oil with garlic and herbs and toss.  Spoon over red kraut and mix gently.  Chill and serve with fresh sliced avocado.

 

Fresh tomatoes are wonderfully hydrating and a great natural sugar pick me up on a dehydrating summer afternoon.  Since lycopene is concentrated in tomatoes cooked in oil, adding avocado and olive oil will help nutrient absorption.  The oregano adds a nice bite, especially if it is fresh.  I used some I dried from my garden a few weeks ago and it is quite pungent, medicinal even.  Oregano itself is a famous medicinal food (think Hypocrites' commandant) which is high in anxtioxidants, vitamin B6, folate, and assorted minerals like potassium and copper.  It is also nicely balanced in calcium,  magnesium, and iron.  These minerals which compete for absorption in the body but are balanced when found in nature for better bio-availability.  Since oregano is a good source of fat soluble vitamins A, E, and K be sure to consume it in dishes with healthy fats such as extra virgin olive oil and avocado or guacamole.  Raw nuts and virgin coconut oil are also great fats, but try to avoid peanuts and cashews which are legumes, not nuts (at least if you're Paleo).  Oregano is also a highly antiinflammatory and a great antibacterial, antiparastic, and antibiotic herb.

The red sauerkraut is a fantastic Paleo/ low carb condiment which whacks a nutritional punch beyond its volume.  I make my own krauts and kimchis and prefer red kraut to regular green since it adds such color.  Red cabbage also provides a different array of nutrients and phytochemicals than the other varieties of cabbage.  WHFoods cites red cabbage as higher in anthocyanin polyphenols and vitamin C.  Mother was right: Color is the key to health!

As I've mentioned previously, raw lacto fermented foods like sauerkraut provide a concentrated source of probiotics with additional strains such as L. Plantarum which stick to intestinal walls and are not found in other fermented foods.  As a note, you must get raw and unpasteurized saurerkrauts, not the commercial bagged or canned sauerkrauts which are pasteurized.  The high temperatures of canned products kill all the bacteria, good and potentially bad. So spoon on the krauts swimming in friendly intestinal goodies and eat up!

Kimchi (Napa Cabbage and Bok Choy) and Fermented Radish & Kale [Paleo][Low Carb]

Kimchi is a traditional Korean dish of spicy fermented cabbage. Napa cabbage, usually. An excellent example of the power of the wisdom in traditional diets, kimchi combines the "superfood" elements of cabbage with those of onion and cayenne. As I have mentioned previously,

Cabbage:

• protects against a wide spectrum of cancers
• is a great source of glutamine
• is healing to the digestive system
• has a mild cholesterol lowering effect*
• provides antioxidants
• is a good source of vitamins A, C and K, and anti-inflammatory polyphenols.

The George Mateljan Foundation has an in-depth summary of the health benefits of cabbage and kale. A particular cabbage glucosinolate, sinigrin, has been the focus of anticancer research. In addition,

Kimchi:

• provides additional detoxification benefits due to the high sulfur content of onions and garlic
• boosts metabolism (cayenne)
• provides more vitamin A and C (cayenne)
• helps lower cholesterol* (cayenne)

Fermented foods like kimchi are a great source of "good" gut bacteria. When made properly with salt or whey (lactofermentation), kimchi and sauerkraut provide an especially important and less common bacterial strain, L. Plantarum. It is one of the few flora strains which sticks to the intestinal wall rather than being processed out by the body like other strains of "good" bacteria. Lactic acid produced in traditional fermentation is one of the most valuable organic acids since it can be used in the body more immediately than other important fermentation by-products like acetic acid.

My kimchi is based on Dr. Ben Kim's recipe. Dr. Ben Kim, from whom I adapted this basic recipe, focuses on the use of Napa cabbage and gives a great pictorial step by step method of traditional kimchi. As anyone who knows me can vouch, however, I cannot follow a simple recipe and have thus fermented a few other varieties of my own "kimchi" using kale and bok choy. Who can pass up such vibrant vegetables in the produce section? Certainly not me, though it would be better if they were growing out of my garden...

Ingredients for the Napa Cabbage Kim Chi: (substitute Bok Choy for Napa cabbage below for the Bok Choy version)

• 1 large Napa cabbage
• 1 bunch fresh scallions
• onion, yellow chopped
• garlic, minced. I used about 5 cloves
• 1-2 T. salt (use the second T. salt if not using whey)
• 1 T. cayenne powder
• ~1/4" chunk fresh ginger root
• 1 organic green apple (to puree) or applesauce, unsweetened
• optional: 2-3 T. sea vegetable flakes

Ingredients for the Fermented Kale and Radish 'Kim Chi':

• 1 large crisp bunch kale
• ~ 5 radish
• onion, yellow chopped
• garlic, minced. I used about 5 cloves
• 1-2 T. salt (use the second T. salt if not using whey)
• 1 T. cayenne powder
• ~1/4" chunk fresh ginger root
• organic green apple (to puree) or applesauce, unsweetened

Procedure:

1. Chop up the Napa cabbage, bok choy, and kale into bite sized pieces. Place in separate bowls. Note: Dr. Kim states that the brassicas shrink about a quarter in fermentation so the end product will have smaller pieces than it initially seems.
   
   

   

   Chopped raw Napa cabbage (L), kale (C), and bok choy (R)

   
   
2. Thinly slice 4 oz. of the radish and either chop or slice the onion. Measure out or pinch desired amount of kelp or other sea vegetable. Set aside.
3. Measure out 1/4 c. sea salt.* I used Celtic sea salt but really all you need is a basic pure salt and preferably without fillers which will cloud the final fermented product. The Celtic sea salt is a great source of trace minerals and is unrefined. It is not processed with chemicals or at high heat which can damage the healing properties of the salt as many commercial salts are. This brand in particular is "doctor recommended" if that is important to you. *Note: Salt such as Celtic sea salt or table salt with with iodine will slow fermentation. Use pickling salt (iodine free canning salt) if you would like a shorter 2-4 day room temperature fermentation. (Thanks Ima for clarifying that!)
4. Dissolve the sea salt into warm water and then add the brine to the cabbage batches. Mix the brine and cabbages. I wore gloves so the salt wouldn't sting however the salt is very healing for the skin and will naturally exfoliate and gently detoxify the skin with its astringent quality.
   
   

   

   Salting the cabbage
   
   

5. Cover the salted cabbage batches and let sit at room temperature for about four hours. If it is significantly cooler in your kitchen then you can let it sit a bit longer.
6. After 4 hours, rinse squeeze dry.
   
   

   

   After 4 hours of salting: Napa cabbage, Kale, and Bok Choy. Rinse well and squeeze dry (far right)
   
   

7. Measure out 1/4 c. cayenne powder or red chili flakes/powder. Mix with warm water to make a paste.
   
   

   

   Make the cayenne paste
   
   

8. Mince and/or sliver fresh garlic and ginger. Measure out your T. garlic and ginger (I used a hefty scoop of organic bottled ginger and slivered some of my garlic and minced the rest in the Vitamix later).
9. Slice the green onions. I do so at an angle for visual appeal.
   
   

   

   Prep the ginger and scallions.
   
   

10. Puree a few Vitamin C tablets (not necessary but they keep the mix from browning. Lemon juice could also be used I suppose), the cored organic granny smith apples, about 2/3 of the onion, and the remaining 4 oz. of radishes in the Vitamix with 1/2 c. water to make a natural sugar substitute for the cabbage to use as food for fermentation. Note: Dr. Kim's recipe uses apple, pear, and onion but I didn't have pears plus I wanted to add radish and my own twists (read: I can't follow a recipe to save my life, ha!). This puree is the replacement for white sugar, the fermentation food in commercial kim chi and fermented vegetable varieties.
    
    

    

    Slice the radish and onion. Puree the apples, remaining radish, garlic (if not minced), and onion with water and Vitamin C for fermentation sugar base.

    
    

11. Add the kelp (sea veggie)*, sliced scallions, onion, cayenne/ginger/garlic paste to the kimchi base (the rinsed brined cabbage). Add about 1/3 of the apple puree, the green onions, and the red chili paste and ginger to each of the cabbage batches. You will have to make a full red chili paste batch as in step 7 for each cabbage batch (one for Nappa, one for bok choy, and another batch for the kale). *Again note that the high mineral (iodine) content of the sea vegetable will slow fermentation a bit.
12. Mix well with gloves.
13. Using a wide mouth funnel (such as a canning funnel made for Mason jars), spoon the kimchi into sanitized glass jars. Leave some head space (a little room) at the top for expansion as the brined mixture ferments. Leave the jars out at room temperature for at least 24 hours before refrigerating. I actually leave my fermented vegetables out longer than this personally, but for spoilage sake I would recommend 24 hours if you are inexperienced. Otherwise if you are wise in the ways of the age old tradition of fermentation use your best judgement.
14. Enjoy it! The refrigeration process slows the fermentation, though the batch will slowly continue to cure and become more sour with time.

Kelp and Sea vegetables are high in healing polysaccharides (long chain sugars) and nutritious whole foods.

Kelp and Sea vegetable benefits include:

• thyroid support through bioavailable trace minerals (most notably iron and iodine)
• high antioxidants
• natural cholesterol lowering effects*
• vandium, an essential component in nutritional support for diabetics/pre-diabetics which helps to regulate blood sugar
• fucoidan polysaccharides. Anti-inflammatory, antivirual, and high in sulfur like the raw garlic and onions added to the kimchi. David Wolfe's new video on polysaccharides discusses how certain polysaccharides protect against strains of the herpes virus.

*Much research supports the fact that low cholesterol is not a preventative measure for heart disease. For women, the higher the cholesterol the better since the cholesterol-hormone interaction and blood sugar versus fat is more prominent in women (especially post menopausal women) than men. The Weston Price foundation has many research articles on the benefits of high cholesterol including how high cholesterol increases longevity.

Though kimchi is a delicious superfood, don't overdo it on cruciferous vegetables (cabbages, kale, collards, broccoli, etc) since they can slow the thyroid if overeaten. Raw and fermented cabbage contains goitrogens which block thyroid hormone production. The natural iodine and minerals in the sea salt and sea vegetable will help to balance the goitrogen effects, however fermentation actually activates the goitrogens. The Weston Price foundation says the following on fermentation and the "dangers" of goitrogens in crucifers:

Fermentation of sauerkraut actually activates the goitrogens from their precursors. It also has the beneficial effect of reducing the nitrile content to half of what would be generated by cabbage upon digestion. Since nitriles appear to be more toxic than goitrogens and their effects cannot be mitigated by dietary iodine, the overall effect of fermentation is positive. More importantly, if sauerkraut is used as a condiment, the amount of goitrogens consumed is very low and very unlikely to exert any harm. However, it is important to realize that unreasonably high intakes of sauerkraut could have adverse effects.

'Nuff said. Now feast your eyes and then ferment up some veggies to feed your tummy! Don't forget hearty winter greens are a great source of vitamin C and vitamin K (though not as good of a vitamin K source as animal products like raw butter).

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Purslane, Plum and Avocado Salad [Vegan] [Low Carb]

Perhaps you've heard recent hype about an obscure green weed with amazing health benefits for depression, but the truth is that purslane is an old herbal remedy-food and long-time enemy of a tidy gardener. If you're not sure about the safety of harvesting it in the wild, stop off at your local farmer's market. Now we can add "Purslane, Not Prozac" to the book "Potatoes, Not Prozac," or my personal (contrived) favorite slogan "pushups, Not Prozac." Whether you are concerned about depression, the odds are you know someone close to you who is. While exercise to alleviate depression as demonstrated by these Duke University studies may not necessarily be your cup of tea, perhaps a nice bunch of purslane in your salad, stir fry, or soup might be. Heck, while you're at it, toss in some fresh avocado and seasonal fruit- peaches, plums, nectarines. You might even forget the ominous "healthy" stuff in your meal after you take a bite.

1-2 organic plums
~ 2 lb. fresh purslane
1 ripe organic avocado
5-6 roma tomatoes
slivers red onion
oregano, to taste

Dressing:
50-50 mix of organic extra virgin olive oil, crushed red pepper, red wine vinegar, sea salt, and pepper. Wash and pat dry the purslane and plums. Tear into bite sized pieces and put in a large bowl. Slice the red onion, plums, and avocado and add to the purslane. I cut my plums into thin wedges since I prefer them that way. Add the tomatoes and toss with dressing and oregano. That's it- fast, easy and delicious healthy greens and Omega 3's all in one tidy package.

If you are waiting to be impressed, check out the Nutritional profile of purslane. Purslane is high in magnesium and Vitamin C, so helps with:

• depression
• cardiac arrhthmia
• cold and flu
• gingivitis
  

It is also high in potassium, healthy omega 3 fats, Vitamin A, folate (a critical B vitamin), and calcium. Dr. Duke in his classic herbal reference The Green Pharmacy lists purslane as packing

"... up to a whopping 16 percent antidepressant compounds, figured on a dry-weight basis."

Well, with that resume why not try some purslane with your salad? As your salad? I'm sold, although this salad's a winner even without the purslane! I adore avocado, especially when combined with fresh organic peach or plum. It's an addiction akin to peach salsa. The seasonal local plums here add a nice juicy bite of Vitamins A, C, K, and a little fiber (eat the skin, always!) with a very low glycemic load of just a few points (under 55 glycemic index and under 10 glycemic load are "low"). Don't forget the humble avocado, harbor of healing monounsaturated good fat, a large amount of fiber (40% RDI of fiber: 13 carbs, 10 fiber per 150 g.), and a plethora of Vitamins C, K, E, folate, panthoethic acid (another B vitamin), and B6. Avocado also provides a good source of magnesuim, potassium, and other trace minerals necessary for health. Actually, I could (and may) write an entire post on the wonders of avocado and its use outside the parochial realm of guacamole dip or sliced topping. But for now, you can have your feel-good food without guilt (as if anything was stopping you).

Note: If purslane is hard to find in your area, watercress, spinach, dark leafy lettuce (not iceberg) are great alternatives.

Easy Tahini Dressing [Vegan]

So much for a real recipe from Cindalou's here in the recent past, but since you're already primed for a whole host of non-recipes, I'll use this chance to combat my swamped-at-work-can't-post hysteria with a "recipe" for a healthy dressing or sauce. Of course everyone knows how to whip up (or at least purchase) tahini nowadays, so I'll bore you with more health benefits and history than an actual Tablespoon per tablespoon recipe :) Yes, I still cook. All the time. Cindalou's has taken a back seat to thank you notes, family visits, and our flourishing (and crowded) apartment garden. So how's that for yet another disclaimer/introduction? If you find my intro less than satisfactory, then I recommend Karina's new Strawberry Cobbler post. You'll smile (and lick the computer screen).

Sesame seeds and tahini are quick and easy snacks and make a handy homemade dressing. The seeds themselves claim the honorable position of being one of the oldest condiments and their use seems to be traced back as far as 1600 BC. The seeds are a great source of many trace minerals and Omega 6 fatty acids. Indeed, the seeds were held in high esteem for the quality of the oil which is exceptionally resistant to rancidity and spoilage. One interesting fact: the phrase "Open sesame" stems from the sesame seed pod itself, which bursts open when it reaches maturity.

Tahini dressing:
1/4 c. raw, organic sesame seeds (I use unhulled since they're cheaper here and the hulls contain much of the calcium in the seeds) OR organic tahini (Once Again has a good organic tahini on the market)
1-2 t. sea salt, more to taste
1 t. or "dash" of San-J wheat free tamari (optional, omit for soy free)
4 liberal T. organic extra virgin olive oil*
squeeze lemon juice

Combine the sesame seeds and the salt in the bottom of the Vitamix or your blender. You will probably want to use the dry blade attachment for the Vitamix if you have one. In my experience, the dry-blade purees the seeds better than the regular container. If you only have a normal blender, no worries, but you may need to puree the seeds in spurts (to prevent regular blender overheating) to get them all creamed up. If you 're using jarred tahini, just skip this step.

It only takes about 1 -2 minutes for me to make this batch. I grind the seeds in 30 second intervals, but I take a minute to take the top off and scrape the sides of the blender to mix in the stubborn seeds. Once the seeds are pureed "dry," add the sea salt, olive oil, lemon juice, and tamari (if you're using the San-J). If you want to add a dash of turmeric (a great detoxifier and antioxidant), parsley (high in iron), or rosemary, add it now. Close the lid and blend once more until well mixed. Scrape the sides and pour into your dipping bowl or drizzle over your entree or salad, like below.

I made my sauce here with a bit more olive oil and lemon juice than above in order to achieve a more fluid sauce to dress our grilled salmon and salad. Just adjust the olive oil to seed ratio to vary the consistency between a thick tahini chip/ raw veggie dip and a dressing (like we used it).

* Add more olive oil to taste, I tend to add more olive oil to my share of the dressing since my body burns good fat efficiently (sugars and high carby foods kill my poor digestive system, so to each his own. Check your body type and eat what is fresh, local, and makes you feel best. Perhaps most importantly, trust your instincts... no, that doesn't mean reach for that bag of salted corn chips since you just like the taste!)

Tahini Uses:

• Tahini sauced mushrooms
• Salad dressing (of course)

Tahini Dressed Simple Spinach Salad

• grilled wild salmon fillet dressing. I have a few old fish recipes here and the tahini sauce would be great drizzled over some Molasses Balsamic Salmon

Tahini Glazed Salmon

• Stir fry dressing/sauce

More Sesame Seed Uses:

• Dress up your veggies! Jon likes honey sesame green beans or broccoli
  
• homemade raw (Vegan) food bars
• toss into any bread, cookie, or muffin/pancake recipe
  

Sesame seeds are high in Omega 6 fatty acids which are healthy fats, but should not be over consumed since the average diet is already too high in Omega 6 fats compared to Omega 3's. Sesame seeds have a whopping (that sounds quantifiable and scientific doesn't it?) amount of copper, manganese, tryptophan, iron, and some B vitamins to name a few. They also pack a fair amount of fiber for such tiny little packages. The entire nutritional profile from World's Healthiest Foods shows the nutrient scale and there's also a great in depth article on the seeds.

Be warned, however, that sesame seeds can be allergenic to some. Those of us with Celiac or gluten intolerance seem to garner the blessing of having multiple trigger foods (at least while the intestines are still healing). The other disclaimer for sesame seeds involves their oxalate content. Oxalates in the hull of the seed are generally bound in calcium oxalate and some doctors believe that they can aggravate kidney conditions, leading to kidney stones. The verdict is still out on this matter, since dietary intake of oxalates like those found in sesame seed hulls only amount to about 15% of the oxalate in calcium oxalate stones. The general wisdom among experts is, according to WHF,

"that dietary restriction cannot significantly reduce risk of stone formation".

In addition, oxalates are naturally present in a full spectrum of fruits and vegetables are normally present no issues with stone formation. Just to be on the safe side, buy the hulled sesame seeds or lightly colored jarred tahini since these varieties have the hull (and thus the calcium oxalate) removed. Of course when you remove the hull you lose nutrition, but a compromise can be struck if you are worried about kidney stones. More interesting stuff on oxalates is here at World's Healthiest Foods.

A balance must be struck in diet just like everywhere in life, but natural and organic tahini is a great and far superior source of Omega 6's as compared with many popular vegetable oils touted for their "healthy mono and polyunsaturated fat content." The problem with many vegetable oils, as I've talked about from time to time, is that virtually all of them except commercial extra virgin olive oil are refined, bleached, or deodorized. These processes damage the unsaturated fat in the oil since the less saturated the oil, the more it is vulnerable to heat, light, and processing damage. So although you think or read the hype about soybean (a particularly poor oil choice), corn, canola, and even sunflower or safflower oils being "healthy," your oil is likely already rancid or damaged. Damaged oil wrecks havoc on our bodies as toxins, but no more about that here. I sound brooding and hell-bent on bringing down the vegetable oil market. If anyone's interested in more details about these fats and oils and the commercial propaganda surrounding them, please comment and let me know. I can expand on the subject and/or point you to fantastic references. It is always best to keep it simple. We use extra virgin olive oil (no heat - dressing and marinades only) and organic virgin coconut oil (for any heat or cooking) exclusively; you can't find another oil in our house except the fat stored in nuts :) This cuts down on buying multiple kinds of different oils and actually saves money and time at the store. It is my advice and practice. If you can do dairy and aren't quite thrilled about coconut oil, another good alternative is full-fat REAL butter, especially grass fed goat or cow butter. The saturated fats are what you need for heat and cooking since they are not destroyed by heat and light, (as opposed to margarine, vegetable (and olive) oils, and reduced or fat free products.) If only we could see our insides, then we'd all be a lot more picky about what we eat and how we prepare it. :)

Quick'n Tangy Broccoli Soup [Vegan] [Low Carb] [Low Fat]

1 lb. fresh broccoli (try to get stalks with as much floret head as possible. Less stem is better!)
2 c. low sodium organic vegetable broth (Pacific brand is gluten, dairy free, and vegan)
1 to 1 1/2 c. organic lite coconut milk
1 c. water
1/4" chunk fresh ginger root
7 cloves fresh garlic
5 t. nutritional yeast
2 T. extra virgin olive oil

Seasonings:
turmeric
freshly ground cumin
rosemary, to taste
sea salt and pepper
1/2 fresh lime, peeled

Optional:
2 T. organic hemp protein powder

Once all of your ingredients are in order, start by washing your fresh broccoli and chopping off a few of the florets to reserve for later. I used these florets at the end for garnish and texture.

Fill your Vita-Mix (or other blender) with the vegetable broth, coconut milk, water, garlic cloves, jalapeño, olive oil and seasonings. The beauty of easy blender soups like this is that you can just throw the veggies in whole; no chopping required. This is a time saver we can all appreciate. I put the garlic and pepper on the bottom of the blender and then pour over the liquids and add the seasonings. Add all the broccoli with the exception of the reserved garnish florets (do this depending on the strength of your blender if it can handle everything at once).

Cover the Vita-Mix and turn from low (1) quickly up to variable speed 10. After a moment, you can turn it all the way up to HIGH and blend for 6-8 minutes or until the soup is hot and steamy. If your blender is not powerful enough to heat the soup without itself overheating, puree the broccoli and soup ingredients in your blender and then warm the soup on low over the stovetop or in your microwave. This second method will take longer than the quick Vitamix method since the Vitamix is built to handle high heat and soup making (it is more of a power hog than your typical blender, however).

Once the soup is steaming, spoon in the nutritional yeast and then pour into serving bowl and drop in your reserved florets. You don't want to add the nutritional yeast until the very end since the hotter blending process can damage the B vitamins. Once completely blended, the steaming soup should not be too hot to add the nutritional yeast. This allows you to retain more of the active B vitamins while still getting that tangy, pungent flavor which the yeast imparts to the soup.

Nutritional yeast is a fantastic gluten free supplement which is easy to use and very flavorful. It is popular with many vegans as a potent source of many other B vitamins and vitamin B12 (if fortified with B12). The flakes are great for making dairy free cheese and cheese sauecsthat dissolve quickly. Nutritional yeast is gluten, dairy, and candida yeast free. It is a great and inexpensive supplement for everyone, but especially gluten free types who can't have brewers yeast.

For an optional protein and Omega fatty acid boost, stir in hemp protein powder at any time during preparation. If you are curious about hemp, read more about the benefits of hemp. Serve hot and enjoy.

Makes ~7 cups

Other uses for nutritional yeast:
The Cheesy Uncheese Sauce @ Karina's Kitchen (Gluten Free Goddess)

Easy Roasted Chili Salsa [Vegan] [Low Carb] [Low Fat]

These past few months, Jon and I have been quite busy. From plodding through our degree programs and planning our wedding, finding a time to sit down, relax, and write to you has been a blessing seldom received. Rest assured, we've still been cooking and have plenty recipes stored away! Lately, we've focused on the often-requested, though rarely shared, weekend meals to last the week. Recipes for roasted-quinoa porridge, David's coconut guacamole, roasted tomato hummus, and cinnamon flax butter adorn our more recent list of recipes yet-to-be-posted. The Omega-3 packed cinnamon flax butter was delicious on our Sunrise Cinnamon Raisin Biscuits. We traded a batch of our roasted tomato hummus for two of Pete's Kombucha SCOBY's, for which Pete said:

That was very likely the best hummus I've ever tasted. I had to control myself to not eat the entire tub...

With those SCOBY's, we started brewing our own kombucha. [My addiction was becoming a tad too expensive .. :) ]

One thing is certain - when pressed for time, the Vita-Mix is perfect! Jon *promised* to buy us a new one when our warranty runs up, but if you're interested now, be sure to check out the new Vita-Mix-5200 with free shipping using the coupon code: 06-002697. It's pricey for a "blender", but we use it on a daily basis. In fact, we've already used it three times today! For instance, our Roasted Chili Salsa:

2 sun-dried tomatoes, chopped
1 jalapeño, roasted
1 small, fresh habanero
1 lb. fresh, roasted organic tomatoes OR 1 28 oz can fire roasted whole tomatoes with juice
5 cloves garlic
3-4 whole green chilies OR 1 can (drained)
1 t. organic raw apple cider vinegar
handful fresh cilantro
sea salt and pepper to taste
2 T. organic tomato paste
1/2 fresh lime
dash turmeric
dash dried red pepper flakes
dash dried parsley
pinch fresh whole cumin

Add all of the ingredients to the Vitamix or your blender. If you do not have any roasted peppers on hand, you can use fresh (or canned) ones, but those will be more pungent than roasted peppers. The roasting process changes some of the spicy heat to a smoky flavor as the pepper skins start to brown and convert to simpler sugars. Try to use fresh (then grill/roast your own) peppers rather than canned, since the water-soluble vitamin C in the peppers is lost in the canning process (especially if you drain your canned veggies!). Remember that old adage "fresh is better than frozen is better than canned?" Well, maybe it didn't quite go like that, but you get the idea.

As for the "instructions," just throw everything in your blender and whirl! I turned the Vitamix from low (1) to speed 10 in three 4-5 second intervals so that I could have chunky salsa. If you like your's more fluid, by all means, blend on.

Serve chilled. This is a great way to get fresh, raw vegetables in your diet. I've heard estimates that somewhere between half to 1/3 of your diet should come from raw food, but I think you should maximize whatever your body can handle. Raw food retains the vitamins, minerals, and especially enzymes which are destroyed by cooking. Personally, I eat salsa with a spoon, but even if you're just a chip and dip person, salsa is a great fat free condiment to replace soybean-oil mayo and commercial pasteurized dairy products (sour cream , cream cheese dip, etc). In case you're wondering, the high temperatures of pasteurization kill the bad bacteria alongside the good probiotics, so you're missing out on the healthy good bacteria. It's throwing out the baby with the bathwater, in my opinion. If you eat commercial dairy products (or pasteurized orange and other citrus juices), look for "live cultures" where at least some of the probiotics are added back to the food.

Oh, and remember that fat free isn't all its cracked up to be. Salsa is a great, healthy and raw low calorie food/condiment, but you shouldn't shun the fresh guacamole or extra virgin olive oil. Your body must have healthy fats in order to survive and repair itself, so remember to keep a balance! This goes great with some sundried tomato blue corn crips, flax crisps (coming soon), or good old fashioned cut up veggies. I also have a standing side of salsa with any fish or protein since it balances the flavors nicely. Hey, for about 3 minutes of your time, a blender, and a few produce ingredients, you can make your own specialty organic salsa. I don't know about you, but I certainly enjoy fun money savers like this! Most organic salsas are over $4/lb - this quick recipe makes about 7 c. (~3.5 lbs).

Yield: 7 c. salsa

Like this uber easy recipe? Check out my other Vitamix timer-saver recipes. And don't forget the guacamole, especially since avocados are in season!

Great gluten free blogger guac recipes (sorry if I missed yours, this is just the most recent batch):
Zesty Guacamole @ Gluten Free for Good
Joey's Kicked Up Rockin' Guac @ Karina's Kitchen (Gluten Free Goddess)

Cashew Raisin Sprout Salad [Vegan]

4 c. organic lettuce (I used red leaf)
1/4 c. organic jumbo mixed raisins (no sulfur)
1/2 yellow onion, sliced
1 organic carrot, grated
large handful(s) fresh alfalfa sprouts
1/4-1/2 c. organic raw cashews (unsalted)

Dressing:
1 T. balsamic vinegar
2 T. extra virgin olive oil
oregano
sea salt and fresh pepper
dried basil

Toss lettuce and sprouts in a large bowl. Sprinkle over the cashews, raisins, and onion slivers. Mix (I just pour it on, but you can shake it together) olive oil and vinegar and pour over the salad. We had this with our Balsamic and Molasses Grilled Salmon and some red cabbage, onion, and kale sauteed in virgin coconut oil- delicious and packed full of health for the new year!

Serves: 1-2