OK, so they’re not exactly peas – they’re actually legumes – but even in Wikipedia I can’t find out why.  I then went to my ‘bean bible’ – Steve Sando’s “Heirloom Beans”, again to no avail.  (Steve told me he only grows new world beans, and these are from Africa.) Nonetheless, black eyed peas are prepared as a New Year’s Day tradition to ensure prosperity in the coming year.  Paired with leafy greens such as collards, you have the addition of  ‘rolled money.’  “Peas for pennies, greens for dollars, and cornbread for gold,” says an old expression. I’m all for putting my money on such a combination – especially with the extra health properties they provide, mindful again of our liver.

Click to continue »

milk thistle

I hope you are enjoying the holidays so far.  We were fortunate enough to host Christmas at our house this year and outdid ourselves with delicious indulgences.  (Had so much fun I forgot to take pictures!)

Speaking of fun, many of us tend to imbibe more than usual during the ‘season.’  With family in town or travels out of town, our daily routine can be disrupted. Our bodies bear the burden – in particular the liver. This resilient organ is on overload trying to keep up with processing more than just rich foods.

We can still enjoy the festivities while helping support our system.  Here are some guidelines:

• Eat two to three daily servings of dark-green, yellow or orange vegetables for essential nutrition support.  Think (and buy) spinach, kale, and sweet potatoes.
• Eat a low protein diet to avoid excess stress on the liver. Poor quality fats, conventional meats and cheeses tend to contribute to its congestion.
• Eat the right kind of fats in moderate amounts.  Fish oils, raw nuts and seeds are the best sources of essential fatty acids which are needed for cell protection.  Corn oil and margarine should be avoided at all costs (a more in-depth post on healthy fats is in the works.)
• Drink grapefruit juice which decreases the enzymatic conversion of many potential toxins by up to 30 percent.  A tablespoon of apple-cider vinegar with honey in one cup of water is also a great panacea with similar effects.
• Milk thistle, burdock root, dandelion and red clover aid in cleansing the blood, reducing stress on the liver.  These are all available in tea blends as well as supplemental form.
• Uh, I would be remiss if I didn’t list consuming alcohol in moderation.  Remember, wine is in our family, so I have to be particularly mindful of reducing my intake. But when pairing with food, the absorption is optimal. Maybe one of my new year’s resolutions will be less justification.  Or maybe not:)

As my sourdough starter activates, rye berries soak, and granola bakes…I actually found time to squeeze in this yummy recipe from a new fave book, “Baking with Agave Nectar,” by Ania Catalano.  (I mean we all need our just rewards!) These cookies use seasonal ingredients which are colorful (green and red:), high in fiber and mostly available at Trader Joe’s.  (I’m sure you have agave nectar on hand since my post on all the health benefits over white sugar. ) And shhh – they’re vegan! Even as we get down to the wire, these are quick and easy.  You, too, might find a moment to whip up a batch – for dessert on Christmas, a last minute gift, or a high protein pick me up for the big guy.

Cranberry Oat Jumbles

1/2 C grapeseed oil
1/2 C agave nectar
1/4 C firm organic silken tofu
1 TB vanilla extract
1/4 tsp. almond extract
1 C spelt flour (or whole wheat)
1 C rolled oats (not quick cooking)
1/4 C ground flaxseeds
1/2 tsp. baking soda
/12 tsp. sea salt
1 tsp. ground cinnamon
1/2 C dried cranberries
1/4 C sunflower seeds
1/4 C raw pumpkin seeds

Preheat oven to 325.  Line two baking sheets with parchment paper.
Blend oil, agave, tofu, vanilla and almond extracts in food processor until smooth, about 2 minutes.  In large bowl, combine the next 6 ingredients and mix well.  Fold in cranberries and seeds.  Drop by tablespoons onto prepared baking sheets.  Bake for 10 to 15 minutes, until lightly browned.

Makes 18-24

As we nestle into the depths of the holiday season, there are many temptations for our four-leggeds to feast on – many of which may not necessarily be in the form of food.  A variety of holiday edibles and decorations can be harmful to pets. So while relishing in the spirit with all members of the family, I offer these tips on keeping pets safe amidst the frivolity:

Holly, mistletoe and poinsettia are hazardous to pets.  Keep these out of reach of all animals, especially cats which have access to higher places.

Christmas trees are also a potential danger for several reasons. Tinsel, ornaments, garlands and raffia are eye-candy to cats which can become choking hazards.  Even pine needles can upset their stomachs. Try to avoid decorating the lower branches and use a deterrent like ‘bitter apple’ to keep them at bay. You might also consider securing the tree by anchoring it to a wall if you have a tree climbing cat or Rover with a big, waggy tail.

Trees need water and so do pets.  Keep it pure and don’t add preservatives like sugar or aspirin to the bowl of the tree stand.

Electrical cords, such as those for light strings, are very dangerous if pets chew on them. Lighted candles should be placed in safe areas.

The hustle and bustle of the season can be stressful to many animals.  If entertaining, ask your guests not to feed your pets people food.  Many are toxic such as: apple/cherry seeds, chocolate, avocado, onions, coffee, and raisins.

Cooked chicken and turkey bones are very brittle which could shatter and possibly choke your pet.  A small steak can even become lodged in a pet’s throat, stomach or intestine.

Are you having fun yet?  Of course you are because now you can relax and rejoice in the festivities knowing your pets are safe.  Pull out the catnip and stuff a Kong so everyone can enjoy the merriment!

You may be surprised to see ‘sugar’ in my title, but this is one of those recipes that I just can’t pass up for the holidays.  Of course, you know that walnuts are high in Omega 3′s and cinnamon helps regulate blood sugar – so every now and then we make an allowance for another ingredient.  In the picture, I used Sucanat, which is evaporated cane juice that still contains minerals (vs. other sugars which are denatured and have been stripped of nutrients.) These minerals are also essential in digesting and assimilating cane juice into the body. I was going to try agave nectar but the crystals add an important texture to this recipe.

Cinnamon and Sugar Walnuts

16 oz. raw walnuts (organic preferred)
3 TB grapeseed oil (has a high smoke point)
1 TB pure vanilla extract
1 tsp. cinnamon
1/2 C Sucanat
1/4 tsp. sea salt

In large bowl, mix walnuts. oil and vanilla.  Drain off any excess oil.  Blend cinnamon, sugar and salt and add to nuts.  Toss them until well coated.  Spread onto a parchment covered cookie sheet and bake at 325 for 30 minutes.  Watch closely and stir nuts every ten minutes or so to keep from burning (you can see my oven runs hot.)
Once completely cooled (1-2 hours), you can package them up – if there are any left:)

Note: Sucanat has a grainy texture which is more coarse than white sugar.

One of my faithful readers reminded me that hachiya persimmons are fine to eat raw – they just need to be fully ripened first.  You can determine that when they become mushy on their own – not just from cooking.  The inside flesh becomes jelly-like and can be added to smoothies, cookies, even marinades for chicken or pork.  (Sounds like a recipe is in the works…)

And for those of you who are still searching for the answer to last week’s question about that odd looking fruit – it’s name is atamoya.  It is a hybrid of the sugar apple and the cherimoya, both of which are grown in tropical areas on a limited basis due to the cost of land, but thankfully their popularity is rising.  The atamoya is an incredibly delicious custard-like fruit eaten right out of the ‘shell,’ but only after removing the seeds.  It is high in potassium and magnesium and is often found as a flavor of ice cream.  It’s worth the price of a plane ticket to Hawaii, but then again…that’s not a bad enticement.

fuyus by tori ritchie

Back to our seasonal focus, I am sharing a recipe from Tori Ritchie – a San Francisco food writer, author and cooking instructor with many TV shows under her belt.  Tori offers a weekly post called “Tuesday Recipe,” where this festive salad comes from.

There are two types of persimmons.  The first is hachiya – which is pointed at the bottom and cannot be eaten raw.  You will see them hanging from trees which are otherwise barren for weeks, and can be found at their peak this time of year. Hachiyas are usually cooked until mushy and used in steamed puddings, making a delicious holiday dessert.

The other persimmon found in America is the fuyu.  These are a bit smaller, round and almost squatty. They are non-astringent and can be eaten as a crunchy snack when plucked right from the tree.  Fuyus are also great  sliced and added to oatmeal, or in salads as noted below.

Persimmons have excellent stores of carotene – one persimmon gives you 50% of your daily requirement of vitamin A and 25 % of vitamin C.  They are also high in iron and said to ease digestive issues – particularly nice this time of year.

Fall Salad with Fuyus
- Serves 6

1 head escarole
2 fuyu persimmons
1 bunch chives
3 ounces Roquefort or blue cheese
3 ounces walnut halves

vinaigrette
1 heaping teaspoon Dijon mustard
3 tablespoons sherry vinegar or red wine vinegar
Pinch sea salt
1/4 cup good olive oil
freshly ground pepper
Slice the core end off the escarole, then rinse the leaves and spin dry. Working in batches, stack the leaves and slice them crosswise into 1/2-inch-wide shreds. Put the escarole in a big salad bowl. Cut the persimmons in half and with a paring knife, cut off the skin and stems. Slice persimmons about 1/4-inch thick and add to bowl. Thinly slice the chives and add them to bowl. Crumble in the cheese then add the walnuts.

Prepare the vinaigrette by whisking the mustard, vinegar, and salt together in a small bowl with a fork. Whisk in the oil. Pour over salad, toss well, then season with pepper. Serve right away.

Here’s a break from holiday news, or for some heading west, a few tips on tropical delights from a land called Hanalei (sung to “Puff the Magic Dragon.”)

Food isn’t the first thing that comes to mind when planning a trip to Hawaii, and I dare say that’s legit.  But since good eats are the focus of our time together, I thought I’d share with you some of the local flavors of Kauai which are both exotic and delicious.

Of course it all begins at the farmers’ markets, which have vastly improved since my last visit to this island 14 years ago. During our weeklong stay, we were able to attend two lovely markets on the north shore in Hanalei. We were told to arrive early on Tuesday, and as you can see other folks got the same memo. Local goat cheese, macadamia nuts, organic greens, fresh ginger, purple sweet potatoes…and the obvious abundance of tropical fruit were just some of the goodies we would scoop up for our home cooked meals.  Here are some highlights and some health bennies: (you can see I’m having way too much fun with food photos)

Apple bananas – good for heart and stomach
Sweet potatoes  – antioxidants; promote blood sugar balance (yes, these are purple)

Taro root – eaten as poi – a great probiotic, high in fiber
Pink oyster mushrooms – immune booster

No trip to the islands would be complete without a (frequent) visit to the fish market. There are two on the north shore: one in Kilauea; the other in Hanalei.  For fresh fish selections I favor the Hanalei market, as their assortment was far superior.  (Let me know if you want details on specific types.)  In Kilauea, the ahi-wraps are not to be missed for lunch (large and rich enough to split,) or whatever they feature as the fish taco du jour.  (Sidebar – save room for dessert at the ice cream store next door after 2:00pm.  Chocolate coconut macadamia nut – TO DIE FOR.  But do not engage the owner in conversation. I don’t think he gets out much.)

For additional grocery items, Hanalei now has their own Papaya’s Natural Foods– a wonderful health-food store with much more than granola.  Consider it a Hawaiian version of (a small) Whole Foods with everything from grass-fed beef and pantry items to an organic salad bar offering produce from local growers (another great lunch tip.)

If you just need a fix of the ‘aloha spirit,’ a must-do for food and drink is Bar Acuda in Hanalei.  Opened three years ago by Jim Moffat (Slow Club and 42 Degrees in San Francisco), this place has the vibe and is a big supporter of all things local and seasonal.  Their tapas-style menu changes weekly, they feature great wines by the glass, and their cocktails can drive a person to drink.  After the surfing, of course.

>>>   Who knows what this fruit is?   Answer next time…