I hope I don’t get in trouble for saying this, but we are having an incredible summer.  Unlike 90% of our country, California weather has been mild and mellow.  And while the wine grapes are a few weeks behind with harvest, melons are at their sweet peak right now.

It may shock you to learn that watermelon is loaded with water LOL.  But that’s a good thing, as many of us could use more hydration in our bodies, beyond wine:).  In addition to high water content, watermelons are an excellent source of several vitamins.  Vitamin A, which helps maintain eye health and is an antioxidant; vitamin C, which helps strengthen immunity, heal wounds, promote healthy teeth and gums; and vitamin B6, which aids brain function and helps convert protein to energy.  And did ya know?  Watermelon is a great source for lycopene – even more than tomatoes -  a powerful antioxidant that helps fight heart disease and several types of cancer, prostate cancer in particular.

So, as is often the case here…even those foods that are delicious are also good for you.

Watermelon Salad – Serves 6-10

This is a great party dish. I love the sweet and savory combination.  And you may recall, I am also a fan of Smoked Olive Oil which gives it a grilled nuance without being overpowering.  The cayenne pepper offers an extra kick.

1/3 cup smoked olive oil – any flavor (if you use the Santa Fe, you might back off on the cayenne)
3 T fresh lemon or lime juice
Salt and pepper, to taste
1 8-lb seedless watermelon cut into 1 1/2-inch chunks
1 cup crumbled feta (I prefer goat)
2 TB chopped green onion
1 cup coarsely chopped basil leaves
1/2 tsp. cayenne pepper (optional)

In a large bowl, whisk the olive oil, lemon juice, salt and pepper. Add the watermelon, feta and onion and toss gently. Garnish with the basil and cayenne and serve pronto.

On the heels of my last post, I wanted to share a lovely recipe that uses another part of the zucchini plant – its blossom.  I’ve had so much fun (with food again;-) working the flower into a number of dishes, from soup to quesadillas, and while many know preparations as deep fried, this one is gently sauteed…

Fresh from the farmers’ market, squash blossoms should look firm and should be just slightly open. Hopefully you plan to use them right away, as they’re quite perishable. When you get them home put them in the crisper section of the refrigerator until it comes time to cook them. Then wash them gently, pat them dry, and remove the pistils.
The trick to working with these flowers is their delicate nature.  One small tug and the flower is torn.  So be careful when ‘stuffing’ the inside and give it a little Zen treatment.  It’s beauty and flavor will pay you in kind.

Sauteed Squash Blossoms – Serves 4

These are pretty messy but very light.  If you want more structure, you could opt for this battered version.

6-8 squash blossoms (I used zucchini)
6-8 TB fresh goat or ricotta cheese, room temperature
Olive oil
Sliced almonds, toasted
Mint leaves or basil, chopped
Salt and pepper

Gently open the flower and insert a generous tablespoon of soft cheese.  Try to twist the top of the flower shut.  (Did I mention gently?)
Heat olive oil and place blossoms in saute pan.  Cook for about 3 minutes, the cheese will start to ooze outside.  With a wide spatula, turn them over and finish sauteing for another 2-3 minutes.
Garnish with chopped almonds and herb of your choice.  Season with salt and pepper and serve immediately.

Snacking is my middle name (by now you know I have a few;-) and I usually want something savory.  Nuts are the perfect on-the-go food – satisfying and nutritious in one bite.  I have a wide variety in my refrigerator, as just like seeds, the oils in nuts are perishable.  Cashews are the most shelf stable and quite versatile.  I eat them whole, or pre-soak and whip them into a creamy dressing as a dairy substitute.

Cashews have a lower fat content than other nuts (true) so you can eat a whole bag (not:)  Actually, the type of fat in cashews is heart-healthy and said to be effective with diabetics as well.  They also are high in magnesium for nerve and muscle tone.  And cashews are good for digestion and sleeping – which suggests you may want to have them for dessert!

Curry Cashews – Makes 3 cups

1 tsp. ground cumin
1 tsp. ground coriander
1 tsp. ground turmeric
½ tsp. kosher salt
½ tsp. cayenne pepper
2 TB unsalted organic butter
3 cups whole raw cashews

1.    Preheat oven to 350.
2.    Combine spices in small bowl.
3.    Place butter in pie plate and put in oven to melt.  Once melted, add to spice blend and toss all with cashews, until well coated.
4.    Spread nuts onto parchment lined cookie sheet and bake until toasted and fragrant, about 12 minutes, shaking pan once or twice to make sure they cook evenly.
5.    Cool before serving (can be made ahead and stored in airtight container for one day.)

This post is part of Nourishing Gourmet’s Pennywise Platter Thursday.

Kale chips will make a convert of any green vegetable skeptic, and that includes kids.  There are a multitude of flavors you can make, all of which are incredibly easy.  The only catch is to make sure you keep your eye on the baking time, as their fragile nature tends to burn quickly.

Talk about a healthy snack! Kale is loaded with calcium (94mg. per 1C), making it great for healthy bones; preventing arthritis and osteoporosis. Its an excellent source of vitamins A and C (one cup =70% of RDA, great for immune system,) iron, magnesium and potassium.

And…nutritional yeast is a salty, almost ‘cheesy’ inactive yeast  in the form of flakes.  It is very high in vitamin B12, which makes it popular with vegetarians.  It helps control blood sugar, protects against liver cancer, and reduces triglycerides – which benefits healthy cholesterol.  You can find it at most health food stores, including Whole Foods.

Kale Chips

Make sure to thoroughly dry the leaves before seasoning.  I use a salad spinner.

1 bunch kale, de-stemmed and cut into 3-4″ pieces
2 tablespoons nutritional yeast
1/2 tablespoon apple cider vinegar
1/2 tablespoon organic tamari (wheat-free soy sauce)
1 tablespoon sesame oil

Photo

Mix the oil, apple cider vinegar, and tamari together until creamy. Add kale to the bowl and coat evenly. It may seem like you don’t have enough coating, but you don’t want the leaves to be soggy.

Place on a parchment lined baking sheet and cook at 350 degrees for about twenty minutes. Check on them halfway and move around to evenly bake, preventing the outer leaves from burning.

Do you have a favorite kale chip recipe?  Do share!

**And now, the envelope please…

This is part of our “Gluten Free OSCARS Progressive Dinner Party.”  We bring you recipes each day this week to inspire entertaining ideas during the big show!  Here’s the schedule:

Monday February 22 –  Shirley from gluten free easily sharing Veronica’s Pumpkin Soup

Tuesday February 23 – SEA from Book of Yum with appetizers inspired from the movie Avatar

Wednesday February 24 – Karen from Cook4Seasons and Diane from The WH.O.L.E. Gang using inspiration from Julie and Julia

Thursday February 25 -  A salmon spread by Alison from Sure Foods Living

Friday February 26 – And more appetizers with Ellen from I Am Gluten Free

>>Get ready for your OSCAR party by printing a ballot to share with your guests or for just your family!

This  post is part of Pennywise Platter Thursday and Friday Foodie Fix.

We are gearing up for a series of storms on the west coast this week…so to me, that begs for soup.  Soup is the best way to get mega-doses of vegetables all in one serving, with so many variables on combinations.  And as part of our monthly Gluten Free Progressive Dinner Party, I thought it was fitting to offer this recipe as the first course.  Let the flood gates open (so to speak…) as we savor soups in the season of the storm…

I have been getting quite a bit of potatoes and leeks in  my veggie box for the past two weeks.  Potatoes not only offer high amounts of vitamin C, they are also a great source for vitamin B6.  Vitamin B6 is good for our brain (helps with depression and sleep), our heart (reduces blood pressure), and rivals broccoli in phytonutrients, especially when eaten with the skin.  Make sure to buy organic potatoes, as conventional ones are on the “Dirty Dozen” list – super high in pesticides.

“Creamy” Potato Leek Soup – Makes about 8 cups

Potatoes are also great for providing a creamy texture to soups without adding dairy. If you are vegetarian, omit bacon and use olive oil for sauteing onions.

4 slices bacon
4 small to medium leeks, cleaned and sliced thin
1 large shallot. minced
2 organic Russet potatoes, peeled and cut into 2″ pieces
3-4 cups chicken or veggie stock
1/2 cup white wine
Sea salt and black pepper
1/4 cup chopped chives

Directions

Cook bacon in medium skillet until crispy.  Remove from pan and set aside on paper towel.
Add leeks and shallots to skillet and saute 5 minutes, or until tender and slight brown.
Add potatoes, 3 cups stock and wine.  Cook for 45 minutes.
Cool slightly, and puree in batches in blender or food processor until creamy.  Add extra stock if needed.  Season with salt and pepper to taste.
Garnish with bacon bits and chives.

>>And now for more additions to our delicious “Light Winter Warmers” Progressive Dinner menu this week:

Monday January 18th Karen from Cook4Seasons made Creamy Potato Leek Soup and Roasted Cauliflower Soup with Gluten Free Croutons by Alison from Sure Foods Living.

Tuesday January 19th - Winter Fire Roasted Tomato Soup w/ Prosciutto Topping from Diane- The W.H.O.L.E. Gang.

Wednesday January 20th -Mexican Seafood Soup from  Diane- The W.H.O.L.E. Gang and SeaMaiden from Book of Yum with a Vegan Un-Chicken Roasted Vegetable Soup.

Thursday January 21st – Amy from Simply Sugar and Gluten Free served Black Bean Chili with Butternut Squash & Swiss Chard and Shirley from gluten free easily shared Wassail.

Friday January 22nd -Ali from The Whole Life Nutrition Kitchen.

This post is also part of The Nourishing Gourmet’s Pennywise Platter Thursday.

While we might do a wee bit of damage to our livers tonight…this beet soup is just what the doctor ordered.  Actually, it tastes so good you might not even know that it’s a healing food, but what the heck.  That’s what I’m here for:)

Detoxifying Beet Soup – Makes 4-6 cups

Rich in antioxidants, beets also provide a phytonutrient which supports the liver.  They are also high in fiber and iron, and low in calories.  Make sure to save the greens for your egg scramble or green smoothie.  The soup can be served hot or at room temperature.

3 medium beets, washed and trimmed (save greens for your smoothie!)
2 medium carrots, peeled and trimmed
1 cup organic cultured buttermilk (I use Organic Valley)
1/2 cup fresh squeezed orange juice
1/2 cup plus 4 TB organic whole milk yogurt (Straus Dairy)
1 tablespoon grated orange zest
small bunch of chives, chopped

Put the washed beets in a pot of filtered water and boil for 45 minutes to an hour* or until the beets are soft and can be easily pierced with a fork. *30 minutes in, add carrots. Cool, remove the skins and roughly chop the cooked beets. Drain but save broth.

Combine buttermilk, 1/2 cup yogurt, orange juice, and 1 cup broth in medium bowl.

In food processor, puree beets and carrots.  Slowly add buttermilk mixture and pulse until you reach a creamy consistency (even better if you have a Vitamix.)

To serve warm, transfer soup to medium pan and set to medium heat. Season with salt and pepper.

Pour into 4 bowls, and garnish each with 1 TB yogurt, chives and orange zest.

This post is part of Pennywise Platter Thursday at Nourishing Gourmet

I’m sure you’re all planning enticing New Year’s Eve menus…and this dish will definitely fit the bill!  I adapted the recipe from another local nutritionist, Cheryl Forberg, who is the consultant for “The Biggest Loser.”  Cheryl creates dishes which are seasonal and satisfying…and just so happen to be good for you.  Sound familiar?

Walnut Arugula Pesto Stuffed Mushrooms – Makes 18

Here you start the year off right, as you indulge without breaking the scale.  And for extra health bennies, the walnuts give you a dose of Omega 3s, arugula offers vitamin A, and lemon and mushrooms help support the immune system. Caution: these will disappear in seconds, so I suggest making a double batch.

Ingredients
1/2 ounce dried mushrooms (such as porcini or shiitake)
1 cup roughly chopped cremini mushrooms
2 ounces fresh arugula, chopped
3 garlic cloves, minced
2 TB chopped walnuts, toasted
2 TB olive oil
3 TB freshly grated Parmesan cheese, divided
1 tsp. lemon zest
1/4 tsp cayenne pepper
1/4 tsp sea salt
Freshly ground black pepper
18 cremini mushrooms, about 1 1/2-inches in diameter, stems removed and hollowed out

Instructions
1. Preheat oven to 350F.
2. Combine dried mushrooms and warm water to cover. Let stand until mushrooms are tender, about 20 minutes. Gently squeeze to remove water.
3. Combine dried mushrooms, chopped cremini mushrooms, arugula, garlic and walnuts in food processor. Pulse until coarsely chopped. Add oil, 1/2 cheese, lemon, cayenne, salt and pepper. Pulse to combine.
4. Place cremini mushroom caps on a baking sheet. Spoon 1 heaping teaspoon arugula mixture into each cap and top with remaining cheese. Bake 10 minutes.

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 am constantly playing with variations of hummus.  This middle-eastern spread is such an easy and versatile dish, not to mention high in fiber and protein (but you know I will;-). In my recent “Healthy Holiday Appetizers” class at Whole Foods, I shared a hummus recipe using roasted red peppers, for color and a twist in flavor. I have used pumpkin and kale as additives, curry and black beans…all depending on what’s in season.  But today I thought we’d start with this foundation adding a little extra lemon for a boost of vitamin C…and zip to every bite.

Hummus with a Zing - Makes 2.5 cups

2 cups cooked garbanzo beans

(I made mine fresh from Rancho Gordo)

1/3 cup tahini (sesame seed paste)
1/4 cup lemon juice
1 TB miso or 1 tsp. sea salt
2 cloves garlic, minced
2 TB olive oil
1 TB plain organic yogurt
2 tsp cumin
2 tsp minced fresh cilantro, plus 1 – 2 sprigs

Directions:

1.  Mix all ingredients in a blender or food processor. Blend until smooth. Transfer mixture to a serving bowl.
2.  Drizzle olive oil over the hummus. Garnish with cilantro sprig. Serve with toasted whole wheat pita wedges or assorted crudites.

Get creative and colorful.  Pomegranate seeds would make a beautiful garnish, too!

This post is part of Nourishing Gourmet’s Pennywise Platter

There is much to celebrate this week.  Summer solstice, Father’s Day, and the end of school (not for me yet.) Even though the days are now getting shorter, summer solstice is a wonderful transition of seasons. My herb garden is loving the switch from spring to summer, especially the basil and chives.  And herbs provide so much more than just wonderful flavors.  They offer a full array of health benefits and act as ‘booster foods’ when combined with butter or olive oil as vibrant summer toppings…

Arugula - contains vitamins A and C, folic acid, calcium and magnesium. High in antioxidants and a natural detoxifier
Basil- from the mint family, good for digestion, circulation, and for treatment of headaches
Rosemary – anti-inflammatory/arthritis, stimulates immune system, improves digestion and flow to brain for better concentration
Parsley - anti-cancer, high in chlorophyll, stimulates nerves which provide us with energy
Cilantro – improves digestion of fat/lowers cholesterol, anti-gas and digestive aid

I had some extra arugula and cilantro in my fridge and decided to whip up a batch of pesto for my salmon.  I didn’t have any Parmesan, so I used miso which provided a salty, creamy taste.

Herb Pesto with Walnuts

The great thing about pestos is that you can use a variety of herb and nut combinations. Here, walnuts provide an extra dose of Omega 3s.  And butter works great, too.

1 cup toasted walnuts
1 cup arugula
1 cup cilantro
1/2 cup olive oil
1 clove garlic, mashed
3 TB lemon juice
1 TB miso

Put all in blender and whirl away.  Season to taste.

Suggested uses:

• As a topping on chicken, fish, or beef (pesto burgers…mmm.)
• Put a dollop on top of soups, like gazpacho.
• Mix into whole grain pasta with fresh tomatoes.
• Save extra in ice cube trays and pop out as needed.

In honor of fathers every day…this one’s for you, Dad.  XO

Karen and Herb