15 oz (1 1/2 cups) canned black beans, drained and thoroughly rinsed
2 Ibsp unsweetened cocoa powder
1/2 cup quick oats
1/4 tsp. salt
1/3 cup maple syrup, honey, or agave syrup
2 Tbsp sugar, equivalent amount of stevia, or increase the syrup/honey to 1/2 cup
1/4 cup coconut or vegetable oil
2 tsp. vanilla
1/2 tsp. baking powder
1/2-2/3 cup chocolate chips (do not omit)
more chocolate chips may be added as desired for garnish
Thoroughly process all ingredients except chocolate chips in a good food processor (a blender will give a different result). Stir in chocolate chips and pour into a greased 8x8-inch pan; sprinkle with extra chocolate chips if desired. Cook at 350F 15-18 minutes; let cool at least 10 minutes before tasting. They will firm up a bit if refrigerated overnight.
From: Thurston County Food Bank
The long chatty bit
I recently had a chance to try these at a Food Bank event and picked up a copy of the recipe. They're denser and gooey-er than I like my brownies, more in the flourless, gluten-free line, but still pretty good. My first thought was that they'd make a good filling for something like Fig Newtons or date-filled cookies. I may come back to that idea sometime.
It also might be interesting to try rolling them into small balls that could be coated with cocoa powder to make a sort of truffle. I think they're sticky enough; or maybe they could be undercooked just a smidge... or, I wonder what effect, if any, pre-grinding the oats to a near-flour consistency or even using oat flour would have. Something to ponder.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Showing posts with label may. Show all posts
Showing posts with label may. Show all posts
12 May, 2019
01 May, 2019
Carrot Cake Oatmeal
50 g. finely grated carrot (approx 1 medium)
orange zest to taste (approx. 1/4-1/6th of an orange as a starting point)
1/2 cup (45 g) rolled oats
25 g currants, raisins, or chopped dates (any sweet dried fruit will work)
125 ml low-fat milk
1/2 tsp. cinnamon, to taste
1/2 tsp. ginger, to taste
a few drops vanilla
garnish:
yogurt (low-fat, high-protein if available)
shreds of carrot
honey if desired (you can use molasses if you're low on iron)
Combine all ingredients except garnish in a saucepan and stir well; heat gently 5 min. (do not boil) or just refrigerate overnight if you think about it in time. Taste before sweetening, all that carrot and dried fruit make it fairly sweet already. Allow to cool a little before garnishing with yogurt.
Adapted from the YouTube video Pre-Ride Nutrition : Emma's Carrot Cake Porridge by GCN (Global Cycling Network)
Measurements are UK, but not critical enough to worry about it.
The rest of the story
So, last summer I started learning to refurbish bikes for a local educational program. I've ridden for years just as a way to get around, and in 2015 finally reached my 15-year goal of going car-free and dumping the thing. This winter I got kind of sick again (as usual, I immediately recovered as soon as I stopped following doctors' orders, so no worries) and spent a lot of time sitting around watching videos... about bike maintenance, of course, but I also ran across other stuff, including the Global Cycling Network. One caveat: these videos are aimed at racers and other sorts who consider cycling at 15 mph leisurely and a quick 20-mile side trip inconsequential. Definitely not in my league -- my league is the one where 15 mph is strictly for downhill and 20 miles is a very long day. So even this cut-in-half recipe makes plenty for those of us who only have a five-mile commute.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
orange zest to taste (approx. 1/4-1/6th of an orange as a starting point)
1/2 cup (45 g) rolled oats
25 g currants, raisins, or chopped dates (any sweet dried fruit will work)
125 ml low-fat milk
1/2 tsp. cinnamon, to taste
1/2 tsp. ginger, to taste
a few drops vanilla
garnish:
yogurt (low-fat, high-protein if available)
shreds of carrot
honey if desired (you can use molasses if you're low on iron)
Combine all ingredients except garnish in a saucepan and stir well; heat gently 5 min. (do not boil) or just refrigerate overnight if you think about it in time. Taste before sweetening, all that carrot and dried fruit make it fairly sweet already. Allow to cool a little before garnishing with yogurt.
Adapted from the YouTube video Pre-Ride Nutrition : Emma's Carrot Cake Porridge by GCN (Global Cycling Network)
Measurements are UK, but not critical enough to worry about it.
The rest of the story
So, last summer I started learning to refurbish bikes for a local educational program. I've ridden for years just as a way to get around, and in 2015 finally reached my 15-year goal of going car-free and dumping the thing. This winter I got kind of sick again (as usual, I immediately recovered as soon as I stopped following doctors' orders, so no worries) and spent a lot of time sitting around watching videos... about bike maintenance, of course, but I also ran across other stuff, including the Global Cycling Network. One caveat: these videos are aimed at racers and other sorts who consider cycling at 15 mph leisurely and a quick 20-mile side trip inconsequential. Definitely not in my league -- my league is the one where 15 mph is strictly for downhill and 20 miles is a very long day. So even this cut-in-half recipe makes plenty for those of us who only have a five-mile commute.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
31 May, 2018
Three-layer chef's salad
This one isn't so much a recipe as a technique; the ingredients listed are what I usually have on hand to use. It's all about how to make a nice one-person, main course salad with just a nice amount of dressing and without all the goodies gone in the first half dozen bites, but not requiring climbing up for the big popcorn bowl from on top of the cupboards so you can toss the thing peoperly.
Here's what I use:
romaine lettuce
leaf lettuce, preferably either very ruffled or with lots of beautiful red in it
spinach
medium white cheddar cut into short slivers
celery chopped into about 1/2-inch pieces
sunflower seeds
sunflower shoots
quail eggs, hard-boiled
some kind of meat in small chunks, often surimi (fake crab) or shrimp if the food bank has any
caesar salad dressing
Place about a third of each ingredient in a big bowl (or a quarter, if you prefer an even number of layers). Drizzle with a small amount of salad dressing, if you want dressing. I put my dressings in those squeezable plastic condiment bottles if they're not too chunky, to get a nice thin line and therefore fairly even coverage without anything getting drowned. Repeat until your ingredients are in the bowl and you have the desired number of layers. Admire your salad for a moment, then stir it gently as you eat to distribute the dressing more thoroughly.
If you're using a (big enough) spinner to dry your greens, you can use the same technique in washing the greens and loading the spinner. Then you're ready to go and don't have to dig down for anything or unpack the spinner into separate piles or bowls. It's all about not making extra dishes to wash.
Wow, a food bank CSA
As if free food weren't amazing enough, this year the Thurston County Food Bank is trying out a mini-ÇSA, four "boxes" of lovely fresh veg in May and June donated by local farms. You have to apply, I suppose to convince them you like produce and will make good use of the goodies. So I applied on the off chance, figuring families with children would probably get them all, but I won! Well, technically I was accepted into the program, but it felt like winning.
This week's box included a package of sunflower shoots, one of my all-time favorite "salady things." I got kind of addicted to them last year, at least to the point that I consider them pretty much essential to a nice chef's-type salad. So thank you Black Hills Organics for donating them!
Another thing that makes this salad season is that the quail at Lost Peacock Creamery have started laying in earnest this month. Hard boiled quail eggs are the perfect size for a salad, you can use them whole and not have stray bits of yolk wandering loose in the salad, and they're a better source of protein than plain chicken eggs.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Here's what I use:
romaine lettuce
leaf lettuce, preferably either very ruffled or with lots of beautiful red in it
spinach
medium white cheddar cut into short slivers
celery chopped into about 1/2-inch pieces
sunflower seeds
sunflower shoots
quail eggs, hard-boiled
some kind of meat in small chunks, often surimi (fake crab) or shrimp if the food bank has any
caesar salad dressing
Place about a third of each ingredient in a big bowl (or a quarter, if you prefer an even number of layers). Drizzle with a small amount of salad dressing, if you want dressing. I put my dressings in those squeezable plastic condiment bottles if they're not too chunky, to get a nice thin line and therefore fairly even coverage without anything getting drowned. Repeat until your ingredients are in the bowl and you have the desired number of layers. Admire your salad for a moment, then stir it gently as you eat to distribute the dressing more thoroughly.
If you're using a (big enough) spinner to dry your greens, you can use the same technique in washing the greens and loading the spinner. Then you're ready to go and don't have to dig down for anything or unpack the spinner into separate piles or bowls. It's all about not making extra dishes to wash.
Wow, a food bank CSA
As if free food weren't amazing enough, this year the Thurston County Food Bank is trying out a mini-ÇSA, four "boxes" of lovely fresh veg in May and June donated by local farms. You have to apply, I suppose to convince them you like produce and will make good use of the goodies. So I applied on the off chance, figuring families with children would probably get them all, but I won! Well, technically I was accepted into the program, but it felt like winning.
This week's box included a package of sunflower shoots, one of my all-time favorite "salady things." I got kind of addicted to them last year, at least to the point that I consider them pretty much essential to a nice chef's-type salad. So thank you Black Hills Organics for donating them!
Another thing that makes this salad season is that the quail at Lost Peacock Creamery have started laying in earnest this month. Hard boiled quail eggs are the perfect size for a salad, you can use them whole and not have stray bits of yolk wandering loose in the salad, and they're a better source of protein than plain chicken eggs.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
31 May, 2017
Radish leaves are edible
Radish Top Soup
1 large onion, diced
2 Tbsp. butter
2 medium potatoes, sliced
4 cups radish greens
4 cups chicken broth
1/3 cup heavy cream
5 radishes, sliced, for garnish
Saute onion in butter over medium heat until tender. Add potatoes and radish greens, stirring to coat with butter. Add chicken broth and bring to a boil. Reduce heat and simmer 30 minutes. Allow to cool slightly and blend until smooth (depending on the size of your blender, you may need to work in batches). Return to saucepan and stir in cream. Reheat, stirring, until well blended; do not boil. Top with radish slices.
Adapted from Mother Nature Network
Radish Leaf Pesto
2 large handsful fresh radish leaves, stems removed
30 grams (1 ounce) grated or shaved hard cheese such as pecorino or parmesan
30 grams (1 ounce) nuts such as pistachios, almonds, or pinenuts (walnuts are not recommended, the result is bitter)
1 clove garlic, germ removed, quartered
a short ribbon of lemon zest, without pith (optional)
2 Tbsp. olive oil, plus more for consistency
salt
pepper
ground chili pepper
Pulse in a food processor or blender until smooth, scraping the sides as needed. Add more oil and pulse to mix until desired consistency is reached. Adjust seasonings and store in an airtight container. Use or freeze within a few days.
Adapted from Chocolate & Zucchini
More radish and radish top recipes:
Radishes with creamy ricotta
Buttered Leeks and Radishes
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 large onion, diced
2 Tbsp. butter
2 medium potatoes, sliced
4 cups radish greens
4 cups chicken broth
1/3 cup heavy cream
5 radishes, sliced, for garnish
Saute onion in butter over medium heat until tender. Add potatoes and radish greens, stirring to coat with butter. Add chicken broth and bring to a boil. Reduce heat and simmer 30 minutes. Allow to cool slightly and blend until smooth (depending on the size of your blender, you may need to work in batches). Return to saucepan and stir in cream. Reheat, stirring, until well blended; do not boil. Top with radish slices.
Adapted from Mother Nature Network
Radish Leaf Pesto
2 large handsful fresh radish leaves, stems removed
30 grams (1 ounce) grated or shaved hard cheese such as pecorino or parmesan
30 grams (1 ounce) nuts such as pistachios, almonds, or pinenuts (walnuts are not recommended, the result is bitter)
1 clove garlic, germ removed, quartered
a short ribbon of lemon zest, without pith (optional)
2 Tbsp. olive oil, plus more for consistency
salt
pepper
ground chili pepper
Pulse in a food processor or blender until smooth, scraping the sides as needed. Add more oil and pulse to mix until desired consistency is reached. Adjust seasonings and store in an airtight container. Use or freeze within a few days.
Adapted from Chocolate & Zucchini
More radish and radish top recipes:
Radishes with creamy ricotta
Buttered Leeks and Radishes
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
24 May, 2017
Rhubarb muffins
1/4 cup brown sugar
1/2 cup oil
1 egg
2 tsp. vanilla
1 cup buttermilk
1 1/2 cup diced rhubarb
1/2 cup chopped nuts (optional)
1/2 tsp. salt
2 1/2 cups flour
1 tsp. baking powder
1 tsp. baking soda
topping:
1/3 cup sugar
1 1/2 tsp. cinnamon
1 Tbsp. melted butter
Beat together brown sugar, oil, egg, and vanilla until well blended. Stir in buttermilk, rhubarb, and nuts. Combine salt, flour, baking powder, and baking soda; add all at once to rhubarb mixture and stir until just mixed. Fill greased muffin pans 2/3 full. Combine topping ingredients and sprinkle over muffins. Bake at 400F for 20 minutes or until done. Makes 2 dozen.
Source unknown.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/2 cup oil
1 egg
2 tsp. vanilla
1 cup buttermilk
1 1/2 cup diced rhubarb
1/2 cup chopped nuts (optional)
1/2 tsp. salt
2 1/2 cups flour
1 tsp. baking powder
1 tsp. baking soda
topping:
1/3 cup sugar
1 1/2 tsp. cinnamon
1 Tbsp. melted butter
Beat together brown sugar, oil, egg, and vanilla until well blended. Stir in buttermilk, rhubarb, and nuts. Combine salt, flour, baking powder, and baking soda; add all at once to rhubarb mixture and stir until just mixed. Fill greased muffin pans 2/3 full. Combine topping ingredients and sprinkle over muffins. Bake at 400F for 20 minutes or until done. Makes 2 dozen.
Source unknown.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
17 May, 2017
Braised Salmon with Leeks
2 medium leeks (white and lower green parts only)
4 cloves garlic, crushed
1 Tbsp. + 1/2 cup chicken or vegetable broth
2 Tbsp. lemon juice
1 Tbsp. fresh tarragon, chopped
1-1/2 lbs salmon fillet, skin and bones removed, in 8 pieces
salt and white pepper to taste
Cut leeks in half lengthwise, fan out, and rinse well. Cut leeks into 2-inch lengths, then slice lengthwise into very thin strips (chiffonade). Heat 1 Tbsp. broth and sauté leeks over medium heat about 5 minutes, stirring frequently. Add garlic and sauté for another minute. Add 1/2 cup broth and 1 Tbsp. lemon juice; cover and simmer another 5 minutes, stirring occasionally. Rub salmon with remaining 1 Tbsp. lemon juice, salt, and white pepper. Stir fresh tarragon into leeks; place salmon pieces on top. Cover and simmer until salmon is pink inside, about 3-4 minutes.
Serves 4
Adapted from World's Healthiest Foods
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
4 cloves garlic, crushed
1 Tbsp. + 1/2 cup chicken or vegetable broth
2 Tbsp. lemon juice
1 Tbsp. fresh tarragon, chopped
1-1/2 lbs salmon fillet, skin and bones removed, in 8 pieces
salt and white pepper to taste
Cut leeks in half lengthwise, fan out, and rinse well. Cut leeks into 2-inch lengths, then slice lengthwise into very thin strips (chiffonade). Heat 1 Tbsp. broth and sauté leeks over medium heat about 5 minutes, stirring frequently. Add garlic and sauté for another minute. Add 1/2 cup broth and 1 Tbsp. lemon juice; cover and simmer another 5 minutes, stirring occasionally. Rub salmon with remaining 1 Tbsp. lemon juice, salt, and white pepper. Stir fresh tarragon into leeks; place salmon pieces on top. Cover and simmer until salmon is pink inside, about 3-4 minutes.
Serves 4
Adapted from World's Healthiest Foods
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
09 May, 2017
Leeks
native to: probably Central Asia
in season here: fall through early spring
Leeks, Allium ampeloprasum (Leek Group), are members of the Amaryllidaceae family, related to onions and garlic. They have plenty of kaempferol, which protects blood vessel linings. Another way leeks protect blood vessels is with their high concentrations of polyphenols (garlic and onions have more, but leeks are still up there). They also provide lots of folate in a bioactive form, meaning you're not only eating this B vitamin, you're absorbing it and getting that cardiovascular support. Leeks' flavonoids are more abundant in the bulbs and lower leaves, which is the part most commonly used. They also contain compounds which convert to allicin after the leek is cut or crushed; allicin reduces cholesterol formation (how about some leeks in that omelet?), reduces blood vessel stiffness, lowers blood pressure, and has anti-microbial functions. Leeks also provide the important vitamins pyridoxine, niacin, riboflavin, thiamin, and vitamins A, C, and E. Their good fiber content makes them helpful for weight loss.
Ancient Greeks and Romans ate leeks to benefit the throat and make the voice stronger, and the Romans introduced them into many of the colder areas of their empire. The leek is the national symbol of Wales; according to some sources this is because of their use in a battle against Saxon invaders in 1620, but sources I find more credible trace the presence and importance of leeks in Wales into far earlier times.
Read more:
label-style nutrition information for raw leeks
label-style nutrition information for boiled leeks
Nutrition and You
Organic Gardening News and Info
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: fall through early spring
Leeks, Allium ampeloprasum (Leek Group), are members of the Amaryllidaceae family, related to onions and garlic. They have plenty of kaempferol, which protects blood vessel linings. Another way leeks protect blood vessels is with their high concentrations of polyphenols (garlic and onions have more, but leeks are still up there). They also provide lots of folate in a bioactive form, meaning you're not only eating this B vitamin, you're absorbing it and getting that cardiovascular support. Leeks' flavonoids are more abundant in the bulbs and lower leaves, which is the part most commonly used. They also contain compounds which convert to allicin after the leek is cut or crushed; allicin reduces cholesterol formation (how about some leeks in that omelet?), reduces blood vessel stiffness, lowers blood pressure, and has anti-microbial functions. Leeks also provide the important vitamins pyridoxine, niacin, riboflavin, thiamin, and vitamins A, C, and E. Their good fiber content makes them helpful for weight loss.
Ancient Greeks and Romans ate leeks to benefit the throat and make the voice stronger, and the Romans introduced them into many of the colder areas of their empire. The leek is the national symbol of Wales; according to some sources this is because of their use in a battle against Saxon invaders in 1620, but sources I find more credible trace the presence and importance of leeks in Wales into far earlier times.
Read more:
label-style nutrition information for raw leeks
label-style nutrition information for boiled leeks
Nutrition and You
Organic Gardening News and Info
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
03 May, 2017
Braised scallions
10 scallions, trimmed, with about 1 inch of green remaining
2 tsp. olive oil
2 Tbsp. chicken broth
salt and pepper to taste
2 Tbsp. crème fraîche or sour cream
Toss scallions with oil and broth to coat; adjust seasonings. Place scallions in a gratin dish or toaster oven tray and bake in preheated toaster oven at 425F about 10 minutes, or until tips are slightly blackened. Top with crème fraîche and serve hot.
Adapted from: The gourmet toaster oven : simple and sophisticated meals for the busy cook / Lynn Alley. Ten Speed Press, c2005. 9780385364331.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
2 tsp. olive oil
2 Tbsp. chicken broth
salt and pepper to taste
2 Tbsp. crème fraîche or sour cream
Toss scallions with oil and broth to coat; adjust seasonings. Place scallions in a gratin dish or toaster oven tray and bake in preheated toaster oven at 425F about 10 minutes, or until tips are slightly blackened. Top with crème fraîche and serve hot.
Adapted from: The gourmet toaster oven : simple and sophisticated meals for the busy cook / Lynn Alley. Ten Speed Press, c2005. 9780385364331.
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
25 May, 2016
Dandelion greens
native to: possibly the Central Asian region
in season here: greens are best in the spring, roots in the fall
Dandelions are related to sunflowers, daisies, and thistles, and appear in medical texts as early as the 10th century. Folk medicine uses dandelions to purify the blood, improve digestion, and prevent piles and gall stones. The flower stems are a traditional soother for burns and nettle stings. The roots are sometimes roasted for use as a coffee substitute, a preparation sometimes recommended for balancing blood sugar. The leaves are best known as a salad ingredient, but can also be used in soups, casseroles, juices, and smoothies, or just cooked like spinach or chard. Dandelion greens can have a somewhat acrid flavor, which can be reduced by blanching for 20-30 seconds then immersing in icewater to stop the cooking process. The leaves can also be dried for use in tonics and teas.
Dandelion greens are very high in vitamin K, which strengthens bones and may fight Alzheimer's. They are abundant in vitamin A, an antioxidant which is particularly good for the skin, eyes, and mucus membranes. They also have fiber, vitamins C and B6, thiamin, riboflavin, calcium, iron, potassium, manganese, folate, magnesium, phosphorus, copper, cobalt, zinc, boron, and molybdenum. Rather ironic, isn't it, that my parents once had a conniption when I tried to eat dandelion greens out of the lawn? Although, considering all the chemicals they put on that lawn, perhaps those particular greens were dangerous....
Research indicates that dandelion roots or their extract may be useful in treating cancer, including leukemia. Dandelion greens may prove useful in treating jaundice, cirrhosis, edema, gout, eczema, acne, AIDS, and herpes. Dandelion extract has been linked to weight loss and used in dental research as an antiplaque preparation. Dandelion pollen has antibacterial effects.
Dandelions contain compounds known to have laxative and diuretic effects, so they would probably be a good addition to a detox regimen (but maybe not the best choice right before a long car trip). Also, that high potassium level can be a problem for people on certain medications.
Read more:
label-style nutrition information for raw dandelion greens
label-style nutrition information for cooked dandelion greens
mercola.com
leaflady.org
instructions for dandelion root coffee from leaflady.org
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: greens are best in the spring, roots in the fall
Dandelions are related to sunflowers, daisies, and thistles, and appear in medical texts as early as the 10th century. Folk medicine uses dandelions to purify the blood, improve digestion, and prevent piles and gall stones. The flower stems are a traditional soother for burns and nettle stings. The roots are sometimes roasted for use as a coffee substitute, a preparation sometimes recommended for balancing blood sugar. The leaves are best known as a salad ingredient, but can also be used in soups, casseroles, juices, and smoothies, or just cooked like spinach or chard. Dandelion greens can have a somewhat acrid flavor, which can be reduced by blanching for 20-30 seconds then immersing in icewater to stop the cooking process. The leaves can also be dried for use in tonics and teas.
Dandelion greens are very high in vitamin K, which strengthens bones and may fight Alzheimer's. They are abundant in vitamin A, an antioxidant which is particularly good for the skin, eyes, and mucus membranes. They also have fiber, vitamins C and B6, thiamin, riboflavin, calcium, iron, potassium, manganese, folate, magnesium, phosphorus, copper, cobalt, zinc, boron, and molybdenum. Rather ironic, isn't it, that my parents once had a conniption when I tried to eat dandelion greens out of the lawn? Although, considering all the chemicals they put on that lawn, perhaps those particular greens were dangerous....
Research indicates that dandelion roots or their extract may be useful in treating cancer, including leukemia. Dandelion greens may prove useful in treating jaundice, cirrhosis, edema, gout, eczema, acne, AIDS, and herpes. Dandelion extract has been linked to weight loss and used in dental research as an antiplaque preparation. Dandelion pollen has antibacterial effects.
Dandelions contain compounds known to have laxative and diuretic effects, so they would probably be a good addition to a detox regimen (but maybe not the best choice right before a long car trip). Also, that high potassium level can be a problem for people on certain medications.
Read more:
label-style nutrition information for raw dandelion greens
label-style nutrition information for cooked dandelion greens
mercola.com
leaflady.org
instructions for dandelion root coffee from leaflady.org
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Dandelion and Fennel Salad
1 bunch dandelion greens, finely chopped
1/2 fennel bulb, thinly sliced
2 cups thinly sliced Napa cabbage
1/2 cup bean sprouts or sunflower shoots
Dressing:
juice of 1 lemon
1 Tbsp. mirin
1/8 tsp. sesame oil
1 tsp. apple cider vinegar
1 tsp. tamari soy sauce
2 Tbsp. olive oil
1/4 tsp. maple syrup or honey
Combine dressing ingredients; toss lightly with greens.
Adapted from: Healthy Recipes for Your Nutritional Type by Dr. Mercola, as posted on mercola.com
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/2 fennel bulb, thinly sliced
2 cups thinly sliced Napa cabbage
1/2 cup bean sprouts or sunflower shoots
Dressing:
juice of 1 lemon
1 Tbsp. mirin
1/8 tsp. sesame oil
1 tsp. apple cider vinegar
1 tsp. tamari soy sauce
2 Tbsp. olive oil
1/4 tsp. maple syrup or honey
Combine dressing ingredients; toss lightly with greens.
Adapted from: Healthy Recipes for Your Nutritional Type by Dr. Mercola, as posted on mercola.com
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
18 May, 2016
Rosemary
native to: Mediterranean region
in season here: all year
Rosemary is traditionally used to flavor chicken, lamb, pork, salmon, and tuna. It is a member of the Labiatae family and related to mint, oregano, and thyme. Historically, it is associated with memory; in ancient Greece, students would place sprigs in their hair while studying. The link to memory also made it a symbol of fidelity in England, where it was once used in wedding decorations and gifts. In the 15th and 16th centuries, it was a popular digestive aid. Fresh rosemary can be frozen in water or broth in ice cube trays as an alternative to drying it.
Rosemary stimulates the immune system and improves digestion. Its anti-inflammatory compounds can mitigate asthma attacks and it stimulates circulation, increasing blood flow to the brain and helping concentration. The flowers contain the phenolic anti-oxidant compound rosmarinic acid and a number of volatile essential oils that work to soothe painful ailments such as gout, rheumatism, and neuralgic conditions. A recent study suggests that a compound in rosemary, carnosic acid, could help prevent macular degeneration. It also fights inflammation, allergies, and fungal infections, and acts as an antiseptic. It is high in many B vitamins, folates, and minerals such as iron and calcium, and is a good source of vitamins A and C. Rosemary extract can stimulate hair growth and prevent dandruff, while rosemary tea has been used to treat nervous headaches, colds, and depression.
In large amounts, rosemary can cause miscarriage and might worsen neurological conditions such as epilepsy and neurosis. Rosemary oil can cause allergic skin reactions in some people, but this is not common. Rosemary should be used with caution by those taking anticoagulants, ACE inhibitors, diuretics, or lithium.
Read more:
label-style nutrition information for fresh rosemary
mercola.com
Medical News Today
a history of rosemary at Our Herb Garden
lots of rosemary recipes atabout.com
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: all year
Rosemary is traditionally used to flavor chicken, lamb, pork, salmon, and tuna. It is a member of the Labiatae family and related to mint, oregano, and thyme. Historically, it is associated with memory; in ancient Greece, students would place sprigs in their hair while studying. The link to memory also made it a symbol of fidelity in England, where it was once used in wedding decorations and gifts. In the 15th and 16th centuries, it was a popular digestive aid. Fresh rosemary can be frozen in water or broth in ice cube trays as an alternative to drying it.
Rosemary stimulates the immune system and improves digestion. Its anti-inflammatory compounds can mitigate asthma attacks and it stimulates circulation, increasing blood flow to the brain and helping concentration. The flowers contain the phenolic anti-oxidant compound rosmarinic acid and a number of volatile essential oils that work to soothe painful ailments such as gout, rheumatism, and neuralgic conditions. A recent study suggests that a compound in rosemary, carnosic acid, could help prevent macular degeneration. It also fights inflammation, allergies, and fungal infections, and acts as an antiseptic. It is high in many B vitamins, folates, and minerals such as iron and calcium, and is a good source of vitamins A and C. Rosemary extract can stimulate hair growth and prevent dandruff, while rosemary tea has been used to treat nervous headaches, colds, and depression.
In large amounts, rosemary can cause miscarriage and might worsen neurological conditions such as epilepsy and neurosis. Rosemary oil can cause allergic skin reactions in some people, but this is not common. Rosemary should be used with caution by those taking anticoagulants, ACE inhibitors, diuretics, or lithium.
Read more:
label-style nutrition information for fresh rosemary
mercola.com
Medical News Today
a history of rosemary at Our Herb Garden
lots of rosemary recipes atabout.com
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Cornmeal olive oil cookies
3/4 cup flour
1/4 cup cornmeal
1/2 tsp. baking powder
1/8 tsp. salt
1/3 cup olive oil
1/4 cup sugar
1 egg
1/2 tsp. minced fresh rosemary
1/3 cup powdered sugar, or as needed
Stir together flour, cornmeal, baking powder, and salt. Whisk oil with sugar until combined; whisk in egg and rosemary. Fold in flour mixture to form soft dough. Roll tablespoonsful into balls and place 2 inches apart on a baking sheet lined with parchment paper. Bake about 13 min. at 375F, until edges are lightly golden and centers puff and split, rotating sheet halfway through. Let cool slightly on sheet, then roll in powdered sugar while still warm.
From: The Complete cooking for two cookbook : 650 recipes for everything you'll ever want to make / by the editors at America's Test Kitchen. America's Test Kitchen, c2014. 9781936493838
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1/4 cup cornmeal
1/2 tsp. baking powder
1/8 tsp. salt
1/3 cup olive oil
1/4 cup sugar
1 egg
1/2 tsp. minced fresh rosemary
1/3 cup powdered sugar, or as needed
Stir together flour, cornmeal, baking powder, and salt. Whisk oil with sugar until combined; whisk in egg and rosemary. Fold in flour mixture to form soft dough. Roll tablespoonsful into balls and place 2 inches apart on a baking sheet lined with parchment paper. Bake about 13 min. at 375F, until edges are lightly golden and centers puff and split, rotating sheet halfway through. Let cool slightly on sheet, then roll in powdered sugar while still warm.
From: The Complete cooking for two cookbook : 650 recipes for everything you'll ever want to make / by the editors at America's Test Kitchen. America's Test Kitchen, c2014. 9781936493838
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Brithyll a chig moch (Welsh trout & bacon)
fresh rosemary, loosely chopped
fresh thyme, loosely chopped
fresh parsley, loosely chopped
fresh sage, loosely chopped
butter to taste
1 rainbow trout per person, cleaned, head and tail left on
1 long rasher of bacon per person
Combine rosemary, thyme, parsley, and sage; blend with a little butter and stuff fish. Wrap each fish in a rasher of bacon, then in foil. Bake in a hot oven for around 25-30 minutes. Open foil and paint fish with a little butter. Serve with boiled potatoes and plain fresh vegetables.
Adapted from: Anthony Crowter, Cae Nest Hall Hotel, Llanbedr Merionnydd, N. Wales, who notes that this dish is traditionally baked in an open fire with the fish encased in mud.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
fresh thyme, loosely chopped
fresh parsley, loosely chopped
fresh sage, loosely chopped
butter to taste
1 rainbow trout per person, cleaned, head and tail left on
1 long rasher of bacon per person
Combine rosemary, thyme, parsley, and sage; blend with a little butter and stuff fish. Wrap each fish in a rasher of bacon, then in foil. Bake in a hot oven for around 25-30 minutes. Open foil and paint fish with a little butter. Serve with boiled potatoes and plain fresh vegetables.
Adapted from: Anthony Crowter, Cae Nest Hall Hotel, Llanbedr Merionnydd, N. Wales, who notes that this dish is traditionally baked in an open fire with the fish encased in mud.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
11 May, 2016
Rhubarb
native to: Western China, Tibet, Mongolia, and Siberia
in season here: spring and summer
Rhubarb is a member of the Polygonaceae family, related to buckwheat, of all things. Once established, it can live up to 15 years, and is propagated by dividing the root (actually a rhizome). The stalks or petioles should be an inch or two thick before harvesting, which usually occurs in its second year. Stalks can be red or green, but the red ones are sweeter and more flavorful. The leaves contain poisonous glycosides and unhealthy amounts of oxalic acid; they should be removed upon harvesting so they don't pull nutrients from the stalks.
Rhubarb improves digestion, skin, circulation, and metabolism, helps with weight loss, works to prevent Alzheimer's, protects neurons, stimulates bone growth, and supports the cardiovascular system. It has anti-oxidant, anti-inflammatory and anti-allergic properties. It is very low in calories and cholesterol, and contains dietary fiber, protein, vitamins C, K, and various Bs, calcium, potassium, manganese, magnesium, and polyphenolic flavonoids.
Historically, rhubarb root was used as an emetic, and both dried rhubarb root and rhubarb itself are traditional laxatives. It was introduced to the US in the late 1700s, which is about when its culinary use began. Its popularity peaked in the 1930s, but dropped dramatically during WWII, probably because of sugar rationing.
Those with kidney problems, certain gastrointestinal concerns, cancer, or vascular issues are advised to avoid rhubarb, although rhubarb extract is being investigated as a treatment for kidney stones and renal failure.
Read more:
label-style nutrition information for raw rhubarb
label-style nutrition information for cooked, sweetened rhubarb
Organic Facts
Zhion.com
a history of rhubarb from High Altitude Rhubarb
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: spring and summer
Rhubarb is a member of the Polygonaceae family, related to buckwheat, of all things. Once established, it can live up to 15 years, and is propagated by dividing the root (actually a rhizome). The stalks or petioles should be an inch or two thick before harvesting, which usually occurs in its second year. Stalks can be red or green, but the red ones are sweeter and more flavorful. The leaves contain poisonous glycosides and unhealthy amounts of oxalic acid; they should be removed upon harvesting so they don't pull nutrients from the stalks.
Rhubarb improves digestion, skin, circulation, and metabolism, helps with weight loss, works to prevent Alzheimer's, protects neurons, stimulates bone growth, and supports the cardiovascular system. It has anti-oxidant, anti-inflammatory and anti-allergic properties. It is very low in calories and cholesterol, and contains dietary fiber, protein, vitamins C, K, and various Bs, calcium, potassium, manganese, magnesium, and polyphenolic flavonoids.
Historically, rhubarb root was used as an emetic, and both dried rhubarb root and rhubarb itself are traditional laxatives. It was introduced to the US in the late 1700s, which is about when its culinary use began. Its popularity peaked in the 1930s, but dropped dramatically during WWII, probably because of sugar rationing.
Those with kidney problems, certain gastrointestinal concerns, cancer, or vascular issues are advised to avoid rhubarb, although rhubarb extract is being investigated as a treatment for kidney stones and renal failure.
Read more:
label-style nutrition information for raw rhubarb
label-style nutrition information for cooked, sweetened rhubarb
Organic Facts
Zhion.com
a history of rhubarb from High Altitude Rhubarb
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Sweet-and-sour rhubarb sauce
1 1/2 Tbsp. olive oil
1 med. onion, finely chopped
2 cups thinly sliced rhubarb (about 12 oz.)
1/2 cup peeled, seeded tomatoes (fresh or canned), finely chopped
1/4 cup honey
1 tsp. sugar
large pinch ground allspice
1/2 tsp. lemon juice, or to taste
pepper
Heat the onion in olive oil over low, stirring occasionally, until softened but not brown (about 7 minutes). Stir in rhubarb, tomatoes, honey, sugar, and allspice. Simmer uncovered until reduced to a thick puree, stirring occasionally (about 20 minutes). Add lemon juice and adjust seasonings. Serve over chicken or fish.
Adapted from: From the farmers' market : wonderful things to do with fresh-from-the-farm food with recipes and recollections from farm kitchens / Richard Sax with Sandra Gluck. Harper & Row, c1986; where it says this recipe is of Sephardic origin.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
1 med. onion, finely chopped
2 cups thinly sliced rhubarb (about 12 oz.)
1/2 cup peeled, seeded tomatoes (fresh or canned), finely chopped
1/4 cup honey
1 tsp. sugar
large pinch ground allspice
1/2 tsp. lemon juice, or to taste
pepper
Heat the onion in olive oil over low, stirring occasionally, until softened but not brown (about 7 minutes). Stir in rhubarb, tomatoes, honey, sugar, and allspice. Simmer uncovered until reduced to a thick puree, stirring occasionally (about 20 minutes). Add lemon juice and adjust seasonings. Serve over chicken or fish.
Adapted from: From the farmers' market : wonderful things to do with fresh-from-the-farm food with recipes and recollections from farm kitchens / Richard Sax with Sandra Gluck. Harper & Row, c1986; where it says this recipe is of Sephardic origin.
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
04 May, 2016
Arugula
native to: Mediterranean region
in season here: spring
Arugula, also called salad rocket, rucola, rucoli, rugula, colewort, or roquette, is another member of that nutritious Brassica family, related to mustard greens, cauliflower, cabbage, and kale. It likes cool weather and can be ready for harvest within 40 days of planting, making it one of the first spring crops to show up in farmers' markets. Although it's the leaves that are usually eaten, the flowers, pods, and seeds are also edible. It should be noted, however, that once flowers appear, the leaves will be tough and bitter. Some sources recommend serving arugula with something sour, such as lemon or vinegar, to minimize its bitterness. The oil of arugula seeds, called taramira oil, is used in northern Indian cuisine.
Arugula has been recognized as an aphrodisiac since at least the first century C.E., and eating it regularly does in fact increase sexual energy and enhance athletic performance. Like many leafy greens, it has cleansing properties that support the liver and counteract the effects of heavy metals (as in mercury, not Metallica). It lowers the risk of cancer, improves bone health and eyesight, and is good for the skin and brain. It is good for the metabolism, improves mineral absorption, and boosts the immune system. There's lots of folic acid, vitamins A, C, and K, carotenoids, potassium, manganese, iron, calcium, and phytochemicals in there, and arugula is low in oxalates so even those troubled by kidney stones can eat it. Since chlorophyll has been shown to block the carcinogenic effects of grilling foods at a high temperature, arugula makes a great addition to barbecue fare, either in a salad or as an alternative to plain lettuce on burgers.
Read more:
label-style nutrition information for raw arugula
Organic Facts
Medical News Today
Calorie Bee
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
in season here: spring
Arugula, also called salad rocket, rucola, rucoli, rugula, colewort, or roquette, is another member of that nutritious Brassica family, related to mustard greens, cauliflower, cabbage, and kale. It likes cool weather and can be ready for harvest within 40 days of planting, making it one of the first spring crops to show up in farmers' markets. Although it's the leaves that are usually eaten, the flowers, pods, and seeds are also edible. It should be noted, however, that once flowers appear, the leaves will be tough and bitter. Some sources recommend serving arugula with something sour, such as lemon or vinegar, to minimize its bitterness. The oil of arugula seeds, called taramira oil, is used in northern Indian cuisine.
Arugula has been recognized as an aphrodisiac since at least the first century C.E., and eating it regularly does in fact increase sexual energy and enhance athletic performance. Like many leafy greens, it has cleansing properties that support the liver and counteract the effects of heavy metals (as in mercury, not Metallica). It lowers the risk of cancer, improves bone health and eyesight, and is good for the skin and brain. It is good for the metabolism, improves mineral absorption, and boosts the immune system. There's lots of folic acid, vitamins A, C, and K, carotenoids, potassium, manganese, iron, calcium, and phytochemicals in there, and arugula is low in oxalates so even those troubled by kidney stones can eat it. Since chlorophyll has been shown to block the carcinogenic effects of grilling foods at a high temperature, arugula makes a great addition to barbecue fare, either in a salad or as an alternative to plain lettuce on burgers.
Read more:
label-style nutrition information for raw arugula
Organic Facts
Medical News Today
Calorie Bee
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
Fire Roasted Corn and Arugula Pasta with Cream Sauce
3/4 cup milk
3 oz. cream cheese, chopped
1/2 tsp. garlic powder
1/2 tsp. dried oregano
1/4 tsp. ground black pepper
7 oz. penne pasta, cooked and drained, warm
1 1/4 cup frozen fire-roasted corn, thawed, or substitute regular frozen corn
3-4 loose cups torn fresh arugula
garnish:
red pepper flakes to taste
shredded Parmesan cheese to taste
Combine milk, cream cheese, garlic powder, oregano and pepper, until cream cheese is thoroughly mixed in. Add pasta and corn; heat through. Add arugula and stir until wilted. Serve with crushed red pepper and freshly shredded cheese.
Adapted from Megan Ware, RD
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
3 oz. cream cheese, chopped
1/2 tsp. garlic powder
1/2 tsp. dried oregano
1/4 tsp. ground black pepper
7 oz. penne pasta, cooked and drained, warm
1 1/4 cup frozen fire-roasted corn, thawed, or substitute regular frozen corn
3-4 loose cups torn fresh arugula
garnish:
red pepper flakes to taste
shredded Parmesan cheese to taste
Combine milk, cream cheese, garlic powder, oregano and pepper, until cream cheese is thoroughly mixed in. Add pasta and corn; heat through. Add arugula and stir until wilted. Serve with crushed red pepper and freshly shredded cheese.
Adapted from Megan Ware, RD
Versión en español: this post is also available in Spanish.
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
27 May, 2015
Radishes
native to: probably originated in mainland China
in season here: year-round
Radishes come in a variety of shapes, sizes, and colors, from the mild white daikon to the peppery black Spanish radish. They're low in cholesterol and high in nutrients such as vitamin C, folate and potassium. A lot of the calories in a radish come from sugars, but there aren't that many calories in there so this probably isn't the place to worry about it.
The sharp, pungent flavor of radish comes from an isothiocyanate compound called sulforaphane, which is an anti-oxidant that (studies suggest) prevents a bunch of different cancers by inhibiting cancer cell growth and even killing cancer cells. They also contain indoles, which are detoxifying agents, and zea-xanthin, lutein and beta carotene, which are flavonoids -- more antioxidants! On top of that, there are the more familiar vitamins C, B6, riboflavin, and thiamin, and minerals such as iron, magnesium, copper and calcium.
Historical Chinese sources mention radishes as early as 2,700 B.C. and they were cultivated in ancient Egypt, Greece, and Rome, where they were served with honey and vinegar.
In Britain, radishes were used to treat kidney stones, bad skin, and intestinal worms. Modern-day medicinal uses include soothing skin disorders as well as regulating blood pressure and relieving respiratory problems. They're also useful for their antibacterial, antifungal, and detoxifying properties.
Radish greens can also be eaten, and there is a variety of radish that is grown for its edible pods as well. Because they grow so quickly, radishes are a great choice for planting in a child's first garden.
Read more:
Label-style nutrition summary
More about radish nutrition, including a caution for people with thyroid issues
Nutrition and medicinal uses
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
20 May, 2015
Bok choy
Native to: China
Local season: best fall-spring
Also spelled pak choi and called leafy Chinese cabbage, this is a "zero calorie food" -- meaning it's so low-calorie you burn at least as many calories eating it as you get from it. It's a member of the cabbage family and likes cool weather, making it popular for winter and early spring gardens.
It provides a bunch of anti-oxidants and is an excellent source of vitamins A and C. You'll also get lots of vitamin K from it, and the various B-complex vitamins that are so important when you're under stress (and who isn't these days?). It also supplies a variety of minerals -- calcium, phosphorous, potassium, manganese, iron and magnesium -- along with some more recently popular nutrients such as omega-3s, beta-carotene, and lutein.
Read more:
Nutrition-and-you.com
whfoods.com
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
13 May, 2015
Beet greens
Native to: Eastern Mediterranean and Middle East
Local season: spring-fall, best in spring
Beet greens are sometimes lumped together with things like turnip greens and mustard greens and called "dark green leafy vegetables" (DGLV), often touted as a source of calcium. Looked at by themselves, however, they turn out to be a better source of magnesium than either turnip or mustard greens. They're also a good source of the carotenoids lutein and beta-carotene, and provide lots of vitamins A, C, and K, as well as the various Bs.
Did you know that beets are a close relative of Swiss chard? If you like chard, you'll probably like beet greens (if you don't, try changing the water halfway through boiling either of them to reduce the bitterness; that's what works for me). The greens are actually more nutritious than beet roots, and lower in sugar.
Mostly when you buy beet greens you get the roots as well, which means you can get two meals out of a bunch if the beet roots are big enough. If the roots are very small you can cook them with the greens, but it can be difficult to get all the grit out of the area where the greens join the root. You might prefer to cut the roots off, trim and perhaps peel them, and then throw them in with the greens. If you need to store your greens, which you can do for a few days, cut them off the roots and consider putting the cut ends in a glass of water in the fridge, like a bouquet, to extend their keeping time. Very young, tender greens can be used in salads and juiced with other greens, citrus fruits, and perhaps a cucumber. More mature leaves and stalks are better cooked.
Beets as we know them evolved from wild seabeet, which is a native of coastlines from India to Britain. Sea beet was first domesticated in the eastern Mediterranean and Middle East, where it was grown for its leaves.
Read more:
whfoods.com
Nutrition-and-you.com, including cautions about oxalic acid and vitamin K for certain health conditions
Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.
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