I’m sure this time of year you have an abundance of pumpkin on hand, and whether its fresh or from a can, this recipe is a crowd pleaser.  It is what I call a ‘one-dish wonder’ and can be made in advance, or right alongside the other dishes you’re cooking up this week.

Pumpkin is super high in vitamin A as beta carotene – good for the eyes and preventing free radicals from invading our system. Pumpkins also contain iron, zinc, and fiber. Iron, of course, is needed by red blood cells. Zinc deficiency may be related to osteoporosis of the hip and spine, especially important as we get older.

Pumpkin Chili – Serves 6

I adapted this recipe from Whole Foods Market and it has become my absolute favorite chili.  Canned pumpkin is a shortcut but do take the time to cook dried beans, like these from Rancho Gordo. You can add tempeh in place of the ground turkey, or omit altogether for a vegetarian dish.  I served it with a green salad and home baked gluten free cornbread.

2 tablespoons extra-virgin olive oil
1 small yellow onion, chopped
2 jalapeños, seeded and finely chopped
2 cloves garlic, finely chopped
1 pound ground white or dark meat turkey
1 (14.5-ounce) can diced roasted tomatoes, with their liquid (I use Muir Glen)
1 (15-ounce) can pumpkin purée
1 cup water
1 tablespoon chili powder
1 teaspoon ground cumin
Salt and pepper to taste
2 cups cooked Cranberry beans (kidney beans work, too)
1 cup organic corn
Sour cream
Cilantro

Heat oil in a large pot over medium high heat. Add onion, jalapeños and garlic and cook, stirring frequently, until tender, about 5 minutes. Add turkey and cook until browned. Add tomatoes, pumpkin, water, chili powder, cumin, salt and pepper and bring to a boil. Reduce heat to medium low and add beans and corn. Cover and simmer, stirring occasionally, for 30 minutes more. Ladle chili into bowls and serve. Top with a dollop of sour cream and chopped cilantro if desired.

*To make fresh pumpkin puree, cut a sugar pumpkin in half and scoop out seeds (save  for later.)  Lightly brush inside with butter or olive oil and place face down on baking sheet lined with parchment paper.  Roast for 45 minutes until flesh is soft.  Most pumpkins yield at least 2 cups, but you can freeze whatever you don’t use.

We all have our own favorite carrot cake recipe, but now you’ll have a new one:)  I made this for a crowd at the St. Helena Farmers’ market and it was a huge hit.  Super moist and rich, yet light.  The recipe comes from Fran Costigan’s “More Great Good Dairy Free Desserts, Naturally“ which has an abundance of healthful sweets that are not only delicious, but also vegan.

Carrots are in season year-round and a staple at farmers’ markets.  They are quite versatile in everything from soups and salads, to stir-fries and curries.  And of course one of their most popular uses is in the form of juice which packs a nutritional punch right to the bloodstream.

In addition to the obvious vitamin A/vision benefits, carrots offer a range of other health properties. They are said to cleanse the intestines and to be diuretic, while remineralizing as an overall tonic. Carrots are rich in alkaline elements which purify and revitalize the blood. They nourish the entire system and help in the maintenance of acid-alkaline balance in the body. Raw grated carrot can be applied as a compress to burns for a soothing effect. Its highly energizing juice has a particularly beneficial effect on the liver which is why is is often used as a cleansing food. Carrots also help regulate blood pressure and reduce cholesterol through its high fiber content.

So many easy ways to incorporate carrots into the diet mean more bennies for the body.  And what better way to ‘treat’ ourselves to health than through dessert.  That’s my justification, anyway:)

“24 Karat” Cake – Makes one 9×13 sheet or two 8″ rounds/8-10 servings

Fran’s recipe makes the 2 rounds but I like to have more cake than frosting.  I used my own favorite cashew cream frosting, but she has other frosting recipes in her book, plus cookies and pies and… just see for yourselves!

½ cup organic raisins
1/3 cup fresh orange juice
2 cups whole wheat or your favorite gluten-free flour blend
2 tsp. baking powder
2 tsp. baking soda
1 tsp. cinnamon
½ tsp. salt
½ tsp. nutmeg
½ tsp. ground cloves
¼ cup grapeseed oil
¾ cup maple syrup
½ cup almond or rice milk
2 tsp. apple cider vinegar
1 tsp. vanilla
½ tsp. orange extract
2 cups shredded carrots or carrot pulp from juice extractor, firmly packed (see other uses for carrot pulp)

Cashew Frosting
2 cups raw cashews
4-5 TB maple syrup
2 tsp. vanilla
Pinch of salt

Directions:
Cake
Preheat oven to 350 and oil a 9×13 baking dish.
Soak raisins in orange juice for 10 minutes, or until plump.  Drain, reserve juice.
Mix dry ingredients in medium bowl.
In another bowl, whisk oil, syrup, milk, vinegar, extracts and 2 TB of orange juice until well blended.
Pour wet into dry mixture and stir until batter is smooth.   Add carrots and raisins with rubber spatula.
Spread batter into prepared dish and bake for 30 minutes.  Check with toothpick to make sure it comes out clean.
Cool on wire rack for 10 minutes.  Take butter knife around edges to loosen cake and invert onto rack for further cooling.  Make sure it is completely cool before frosting.

Frosting
Cover cashews in medium bowl with 4 cups water.  Soak for at least 20 minutes.  Drain and put cashews into high-speed blender.  Add syrup, vanilla and salt and blend until creamy (at least 2 minutes.)  You might need to add about ¼-1/2 cup water to get the right consistency (it will thicken in fridge.)

I just harvested the last of my radishes to make room for my next crop of beets.  This winter proved pretty challenging for growing baby vegetables, but remember, I’m a newbie gardener so that could be said for just about anything;-)  Since there are just two humans who reside here there are only so many salads with radishes one can – or is willing to – consume (and the dogs know when I sneak them into their food.) In keeping with my theme of  ‘use it up,’ I decided to make a simple dish integrating both the radish bulbs with their lovely greens.

Radishes are in their prime right now, even though they’re available all year.  Nutritionally, they are cooling in nature and about 90% water.  They are a digestive aid and help detoxify our bodies which is great for anyone starting a spring cleanse now. Radish greens also offer health bennies.  They are super high in vitamin C and also contain calcium and potassium.

Sauteed Radishes and Greens

1 TB olive oil
1-2 bunches radishes, cleaned and sliced about 1/2 inch; greens set aside
1/2 tsp. sea salt
Radish greens, cleaned, dried and coarsely chopped
1 TB fresh chopped parsley
1 TB fresh chopped chives

In skillet, warm olive oil briefly and add radishes. Sprinkle with salt and saute for about 3-4 minutes. Add 1/4 cup water and continue cooking approximately 5 minutes more until you notice a nice sheen. Add greens and herbs and cook for one minute more. Serve with fish or chicken.

There are many types of radishes and all have significant health benefits.  The Daikon radish is high on that scale.  It is also one of those vegetables that on its own doesn’t scream at you with flavor, which means it will take on the seasonings you pair with it.

The Daikon radish is a Japanese white radish, milder than its red (or black) counterpart.  It’s in peak season and available at most markets now.  It can be eaten cooked or raw and provides a wonderful crunch to salads.

Daikon is very low in calories and thus a great choice if you are trying to lose weight.  It is also rich in enzymes that help in digesting fats and starchy foods.  There have been a few studies which indicate that Daikon may have some benefit in fighting or preventing cancer. Daikon is a good source of many of the same compounds that give broccoli its anti-cancer reputation.  And finally, it’s an excellent source of  phosphorus, potassium and vitamin C  – a great immune booster this time of year.

Daikon and Kale Salad – 6 Servings

Kale and chia seeds provide an extra dose of fiber. You can also add the radish greens, or save them for your green smoothie.

2 organic cucumbers, peeled, halved, seeded, cut crosswise into 1/4-inch-thick slices
1 tsp fine sea salt
8 ounces daikon, peeled, cut into 2×1/4-inch sticks
1-2 cooked beets, cubed or sliced into matchsticks
1/2 bunch kale, shredded
1/3 cup unseasoned rice vinegar*
2 TB raw agave, or any natural sweetener
1 TB minced fresh ginger
2 TB chopped cilantro
1 TB sesame oil, untoasted
1 tsp chia seeds
Dash cayenne pepper, more to taste

Toss cucumbers with sea salt in colander. Place colander over bowl and let stand 15 minutes. Rinse, drain and pat dry with paper towels.

Place radish sticks in medium bowl. Cover with water. Soak 15 minutes. Drain and pat dry with paper towels.

Stir vinegar and next 4 ingredients in large bowl to blend. Add cucumbers, radish, kale and beets; toss to coat. Cover and chill at least 30 minutes and up to 2 hours. (You may want to add beets after, as they will bleed.)

Garnish with chia seeds and cayenne pepper to taste.

*If using seasoned rice vinegar, omit sweetener

Photo credit

]]> http://www.cook4seasons.com/archives/daikon-radish-confetti-salad/feed/ 8 http://www.cook4seasons.com/archives/zucchini-pasta-with-pesto/ http://www.cook4seasons.com/archives/zucchini-pasta-with-pesto/#comments Mon, 02 Aug 2010 20:52:25 +0000 Karen http://cook4seasons.com/?p=2359

I have fun with food.  Love bringing home fresh veggies from the farmers’ market and whipping up new dishes based on what’s in season.  I love gadgets, too – not the fancy ones, but those that make our lives easier in the kitchen.  Of course, there’s the food processor, and the blender, the Microplane, and the mandoline.  Now if you haven’t played with one yet…making noodles is a great way to start…

There are many different styles (and prices) for mandolines.  Mine is in the middle and works great.  The key is to buy one with a few attachments so you can slice food into different shapes. And how fun is it to make your own ‘spaghetti’ using a vegetable?  F-U-N.

Zucchini is going gangbusters in gardens and farmers’ markets. It’s quite a versatile veggie that has many applications.  I’ve made everything from zucchini ‘carpaccio’ to zucchini bread these past few weeks.  But still my favorite standby for an easy, fresh dish is shredding zucchini in the form of noodles.

Zucchini “Pasta” with Pesto (one zucchini will yield about 2 servings)

Any type of sauce works here.  I have used a marinara with mushrooms, and lemon/olive oil with Sweet 100 tomatoes and toasted pine nuts.  The kids love it, too!

1-2 long summer squash, ends trimmed
One clove garlic, minced
1 TB olive oil
Your favorite pesto
2-4 oz. feta cheese

Using ‘toothy’ blade, grate squash lengthwise on mandoline to create spaghetti-type noodles.

In wide skillet, saute garlic in olive oil for just a minute until fragrant.  Add ‘noodles’ and saute for about 5 minutes, until slightly soft.
Stir in pesto to taste.  Add feta and top with chopped nuts, if desire.  Serve immediately.

This post is part of Pennywise Platter.

After completing my Natural Chef program, I found that gluten-free requests were the most abundant with regards to therapeutic cooking.  To address the increasing demand for gluten-free recipes, I began to focus on baking which compared to traditional methods is the most difficult to duplicate. And since chocolate chip cookies are such a staple; I decided to master that one first.

The Ultimate Gluten Free Chocolate Cookie – Makes 20

You will notice I am consistent with my use of whole grain and nut flours, plus healthier sugar.  My ‘secret’ is orange zest – it makes any cookie come alive. It’s important to let all ingredients bind overnight, or up to 24 hours.

3/4 cup sorghum flour*
¼ cup almond flour (blanched is best)
½ tsp. xanthan gum
½ tsp. sea salt
½ tsp. baking soda
½ cup organic unsalted butter
½ cup Sucanat (or brown sugar)
1 pastured egg, room temperature
1 TB vanilla
2 tsp. orange zest
½-3/4 cup chocolate chips

Whisk dry ingredients together in medium mixing bowl.
Cream butter and sugar in separate bowl for about 2 minutes. Add egg and vanilla and stir until fully incorporated.
Gently fold in zest and chips.  Refrigerate.

Preheat oven to 350.
Prepare cookie sheet with Silpat or parchment paper.
Using a small ice cream scoop, place dough on sheets in 5 rows of 4.  They won’t spread.

Bake at 350 for 12 minutes.

Note to all: don’t let gluten free scare you if you can handle wheat products.  My goal when creating this recipe (and all others I make) was: flavor and texture first, that just so happen to be good for you (or in this case, gluten free.)  I sampled many skeptics without revealing the GF factor; they gobbled ‘em up just as fast.

You want to know that when you select a food product labeled as having certain virtues that the company will stand behind what’s promised.
But while some food labels are federally monitored and clearly defined, others aren’t so strictly regulated. Consumer Reports’ Greener Choices website decodes commonly used food labels at its eco-labels center.

I am constantly eschewing the benefits of reading labels at the supermarket. In an ideal world, we wouldn’t have the need…everything would come fresh from the farm!  But, back to reality.  Granted, it takes a little more time at the onset, but saves time (and money) by avoiding the pharmacy.

The Daily Green helps identify 6 potentially misleading food labels:

1. Free-Range or Free-Roaming: You probably most often see this term stamped on eggs, but it’s also used on chicken and other meat to suggest that the animal has spent a good portion of its life outdoors. Consumer Reports says, though, that the standards for these terms are weak, and the rule for the label is only that outdoor access be made available for “an undetermined period each day.” So those free range eggs could mean that the chicken who laid them lived in a coop where the door was open for five minutes a day. Roaming free? We don’t think so and neither do the people in the film, Food Inc.
2. Natural or All Natural: People often assume this label means organic or healthy. But no standard definition for natural exists. Consumer Reports says the term only has meaning when it’s applied to meat and poultry products and means that the items contain no artificial flavoring, colors, chemical preservatives, or synthetic ingredients. But the producer or manufacturer decides whether or not to use it, without having the claims verified.
3. No Additives: Consumers Union, the nonprofit publisher or Consumer Reports, says that a no additives label is often used to imply that a product has not been enhanced with the addition of natural or artificial ingredients. But there is no official definition for the term and it isn’t verified when used.
4. No Animal By-Products: You might see this label on everything from condiments and meat (to indicate the animals were not fed any animal by-products), to cleaning and personal care products. This term is used to suggest that no ingredients are by-products from slaughtered animals. This might be helpful when it’s not obvious; natural flavor could come from vegetables or animals, for example. But Consumers Union says the label is tricky because there isn’t a standard, precise definition of “animal ingredients” and the label isn’t used consistently. And it’s often misleading in pet foods, too.
5. 100% Vegan: Vegans generally avoid animal products for food and clothing, and often want to avoid products that were tested on animals. But this label does not have a standard or consistent definition and isn’t verified. Alternatively, a Certified Vegan label is a registered trademark signifying that products are vegan–meaning they contain no animal ingredients or by-products, use no animal ingredients or by-products in the manufacturing process, and are not tested on animals by any company or independent contractor. The logo is administered by the Vegan Awareness Foundation, also known as Vegan Action.
6. Raised Without Antibiotics: Consumers Union says this term implies that no antibiotics were used in the production of a food product. The USDA has defined it to mean that meat and poultry products came from animals who were raised without the use of low-level or therapeutic doses of antibiotics. But a recent case of this label being used inaccurately by a major poultry producer illustrates some of the problems: there is no formal definition and while the USDA can hold a manufacturer accountable for the claim, no other organization is behind or verifies the claim.

I am a list maker, and taker, in this case.  I collect them all – from “Top Ten Kitchen Gadgets” to “the Most Romantic Beach Destinations” (which, of course, is a constant research project.)  Since most of the work has already been done, I thought you might enjoy some of these suggestions when crossing your list and checking it twice, or trying to avoid shopping hangovers.

Here’s a great list of gifts for the foodie in your life (ahem, Jay, please note) – with a sustainable bent.

Kimi at the Nourishing Gourmet offers green gift ideas and is an overall fabulous blog to subscribe to (free.)

Linda Prout is a fellow nutritionist and acclaimed author who takes a no-nonsense approach to celebrating the Season. There are some great tips to avoid toxic-overload.

For a list of the “Worst Holiday Foods You Could Eat,” Health Magazine nails it.  They take it a step further by adding the “Top Overrated Foods of 2009“  I was particularly dismayed to see the Pepperidge Farm Goldfish there.

And going beyond the holidays, Yahoo shares a list of foods that even the experts won’t eat. Please print and take with you.  It’s a keeper.

What experts (and smart people like you) DO eat are grass-fed beef and heirloom beans.  Long Meadow Ranch and Rancho Gordo are two local favorites who will ship throughout the U.S.

I’d love to know some of your favorite holiday gift items and tips this time of year!

I am part of something new and exciting this week.  Seven fellow food writers are joining together for a “Progressive Thanksgiving Dinner Party“  and you are invited to attend!  Each of us will be offering recipes every day this week comprising an entire holiday meal. You will have several options for each category, depending on taste and food combinations.  Yesterday we started with beverages at Whole Life Nutrition and Gluten Free Organics.  Today I will be presenting an appetizer, along with two more from Book of Yum and Gluten Free Organics.

Goat Cheese with Cumin and Mint – Serves 8-10

This is a holiday favorite each year both for its exotic taste and festive color.  It is simple to make and a definite crowd pleaser.

1 large log fresh goat cheese (about 11 oz.)
2 TB cumin seeds, lightly toasted and crushed
Freshly ground pepper
3 TB extra virgin olive oil
¼ C minced mint leaves, plus sprigs for garnish
1 English cucumber, scored with a fork
½ C pomegranate seeds

Directions
1.    In small bowl, mix goat cheese with cumin, pepper and mint.  (Can be made ahead and refrigerated for up to 2 hours.)
2.    Trim and remove ends of cucumber, then slice into ¼’ inch rounds.  Arrange on serving platter.
3.    Top with cheese mixture and drizzle with olive oil.
4.    Sprinkle pomegranate seeds over top and garnish with extra mint.

> This spread could also be served with gluten-free crackers.

**Here’s the schedule of where to go next for the main course, side dishes and salads…and dessert:

Ali and Shirley will be serving MAIN COURSE on Wednesday, Nov. 18 at Whole Life Nutrition Kitchen and Gluten Free Easily
Diane, Stephanie, Shauna  and Ali will be serving the SIDE DISH/SALAD on Thursday, Nov. 19 at The W.H.O.L.E. Gang, A Year of Slow Cooking, Gluten Free Girl and Whole Life Nutrition Kitchen
Jean, Ali and I will be serving DESSERT on Friday, Nov. 20 at Whole Life Nutrition Kitchen, Gluten Free Organics and Cook4Seasons

>>And for more healthy tidbits and recipes, now you can follow me on Twitter!

I figured we all have pumpkin on hand this week…so I thought I’d share some tips on how to bake the flesh inside, and put it to several yummy uses.  Most of the baking recipes call for Sugar Pie pumpkins, but you can also cook with acorn or butternut squash if you prefer.  This pumpkin pudding is so easy and a great make-ahead when entertaining, or great for breakfast, too!

Pumpkin Pudding – Serves 6

This recipe is adapted from Health Magazine. I have substituted many alternative ingredients which you may alter depending on what you have on hand (‘healthy’ pantry staples in next post!) For instance, arrowroot is a thickening agent and can be traded 1:1 for cornstarch. The oat milk makes it creamy, but you could also use coconut milk and top it with toasted coconut – still keeping it dairy free. And fresh pumpkin is superior to canned for nutrients and flavor, which is the base for this dessert.

2 cups oat milk
1/2 cup Sucanat or palm sugar
1/4 cup arrowroot
2 large pastured eggs
1 cup roasted pumpkin pureefrom Pen and Fork
1 tsp. vanilla
1/4 tsp. salt
1/2 tsp. pumpkin pie spice*
Cinnamon sticks (optional)

Whisk milk, sugar, and arrowroot in large saucepan; bring to boil.  Boil 3 minutes, stirring constantly. Beat eggs with a whisk in large bowl.  Gradually add half hot milk mixture to beaten eggs.  Return milk-egg mixture to pan. Cook over medium heat 3 minutes or until thick, whisking constantly.  Remove from heat; stir in pumpkin, salt and pumpkin pie spice.  Spoon evenly into 6-6 oz. ramekins, or martini glasses as pictured. Let cool and chill for about 30 minutes, or until pudding is set. Garnish with cinnamon stick if desired.

You can buy pumpkin pie spice at most markets or you can make your own:

1/2 teaspoon ground cinnamon
1/4 teaspoons ground ginger
1/8 teaspoon ground nutmeg
1/8 teaspoon ground allspice