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.

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/quinoa-tabbouleh/ http://www.cook4seasons.com/archives/quinoa-tabbouleh/#comments Thu, 19 Aug 2010 21:13:08 +0000 Karen http://www.cook4seasons.com/?p=2422

Summer is finally arriving here on the west coast (apologies to Easterners!) and the tomatoes are now showing color.  I’ve been busy with cooking demos at farmers’ markets and one of my most popular dishes is tabbouleh made with quinoa.  It’s a crowd pleaser and great to make in advance for backyard parties…

Quinoa (pronounced keen-wa) is an ancient gluten-free grain which originated in South America.  The Aztecs and Incas used to call it a sacred food, often referring to it as the ‘mother seed.’ Quinoa is super high in protein and iron, and has more calcium than milk!  (Pitchford,  2002.)  It is light, fluffy and super easy to cook.  It’s widely available (even Trader Joe’s carries it) and is an excellent substitute for rice in half the time. Before quinoa is cooked, it must be rinsed to remove the resin that coats the seed and imparts a bitter taste.  And to maximize digestive and nutritional benefits, its a good idea to pre-soak it a few hours before preparation.

Quinoa Tabbouleh – Serves 4-6

Tabbouleh is a Middle Eastern salad usually made with bulgur (cracked wheat.)  The quinoa makes it a little lighter with the same exotic flavors.

2 cups water
1 cup quinoa, rinsed
1 pinch sea salt
¼ cup olive oil
½ tsp sea salt
¼ cup lemon juice
3 tomatoes, diced (or, as in picture, use small cherry toms)
1 cucumber, diced
½ bunch green onions, diced
2 carrots, grated
½ cup fresh parsley, chopped
½ cup fresh mint, chopped, plus 2 sprigs for garnish
½ cup feta, crumbled
Fresh salad greens

INSTRUCTIONS
1. In a saucepan bring water to a boil. Add quinoa and a pinch of salt. Reduce heat to low, cover and simmer for 15 minutes. Allow to cool to room temperature; fluff with a fork.
2. Meanwhile, in a large bowl, combine olive oil, sea salt, lemon juice, tomatoes, cucumber, green onions, carrots, parsley, mint and feta. Stir in cooled quinoa. Serve on a bed of fresh greens.  Garnish with mint.

Photos featured by Napa Valley photographer Carol Troy. For more information, you can find Carol on Facebook.

Wahoo!  Farmers’ markets are open again in the Napa Valley and I can’t get enough of them.  Even with the frequent occasional rain that graces us into May, growers are bringing their bounty to the locals for the best in what late spring has to offer.  And it isn’t limited to produce…’tis the season for some of my favorite fish, too.

I am a big fan of the Top Chef Masters series on Bravo.  It goes to show that even the pros sweat under pressure.  One of my favorite chefs who manages to keep his cool (except around that arrogant French guy) is Rick Moonen of RM Seafood in Las Vegas. Rick ‘wrote the book’ on sustainable seafood and is a tireless advocate on educating the masses about best fish choices in the marketplace.  You can find his passion and humor on Facebook and…he’ll be one of the many celeb chefs at “Cooking for Solutions” this weekend in Monterey, CA.

Currently, wild Alaskan halibut and salmon are back on the menus.  Cold water fish are high in Omega 3s for heart and brain health.  And with so many green vegetables at their peak, there’s an abundance of options to serve along side.

Rick’s Orange Fennel Salad – Serves 4

For additional spring in the mix, add thinly sliced raw baby artichokes or hearts of palm.

2 oranges, peeled and segmented, juice reserved
1 fennel bulb, trimmed and thinly sliced (mandoline works best)
1/2 red onion, thinly sliced

Coarse salt
Juice of one lemon
2 TB olive oil
4 kalamata olives, pitted and chopped

Mix oranges, fennel and onion together in a bowl with salt, lemon juice, 1 TB olive oil and reserved orange juice.  Cover and refrigerate until chilled.

When ready to serve, toss the salad again and sprinkle with olives and remaining olive oil. I served mine with fresh ground pepper and a little grated Parmesan.

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

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!

Pinch me. I think I was dreaming. This past week I was in the most beautiful place on Earth.  I had the good fortune of assisting with a cooking class at Esalen in Big Sur, CA, for five days.  I had fully intended to write from my perch, but there was no internet service so, alas, I was ‘forced’ to kick back and become a sponge.

The course, “Improvisational Cooking for Health and Vitality,” emphasized using vegetables harvested fresh daily from 4 acres of organic gardens overlooking the ocean.

If I were kale there, I would grow, too!  It was a culmination of organic and sustainable produce, ancient grains and heirloom beans, nutrient dense, bursting with vibrant flavors.  It is the true definition of local and seasonal, and all that I embrace and promote in my teachings and in my kitchen.

As you know, dark, leafy greens are a staple in my diet and I hope in yours, too.  They are high in fiber and anti-oxidants, loaded with minerals like iron and calcium (one cup can contain up to 400mg and is more bio-available than dairy), and are effective in the prevention of many diseases such as cancer.

Most ‘green leafies’ take on whatever seasoning you play with and can be so versatile – appearing in everything from soup to eggs, or simply on their own.

We sauteed bunches of kale, Swiss chard, bok choy and spinach.  We created many ethnic combinations.  One of my favorites was the most simple.  It’s an Asian dressing using ginger and orange, perfect for an autumn lunch or side dish at dinner.

Sauteed Greens with Orange-Ginger Sauce – Makes about 2/3 cup

The instructor for this culinary workshop was Leslie Cerier.  Leslie is an accomplished cookbook author, including “Going Wild in the Kitchen” where this recipe originates. Any greens can be used, and the dish can be served cold or hot. The potency of the ginger is pronounced, so do refrigerate what you don’t use.

1/2 cup fresh squeezed orange juice
1 TB fresh grated ginger
2 TB umeboshi vinegar*
1 TB toasted sesame oil

Place all ingredients in medium bowl and mix until well integrated.  Adjust seasonings if desired.
Serve with sauteed greens, veggies, or over salad.

*Umeboshi vinegar is pink brine with a deep cherry aroma and a fruity, sour and salty flavor. It is a by-product produced when umeboshi (Japanese pickled plums) is made. It is said to aid with digestion and combat fatigue.
If you don’t have umeboshi, you can substitute rice vinegar with a pinch of salt.

In honor of Bastille Day I thought it only fitting that I whip up something French.  My cheese and wine intake have been reduced as I try to nail down headache triggers (sometimes life ain’t fair), so other than chocolate mousse, this seemed like the perfect dish.  And the best part is I had most of it on hand from my latest trip to the farmers’ market…

I’m giving you a fairly basic recipe – but, as always, you can add other herbs and/or veggies to your liking.  Oregano and capers provide more ‘salt and pepper,’ and some think it’s criminal not to include anchovies.

The Salad – Serves 6

8 oz. grilled or otherwise cooked ahi, or 1 can line-caught tuna, drained
2-3 hard boiled eggs, peeled and halved or quartered
6 small new red potatoes (each about 2 inches in diameter), each potato scrubbed and quartered
1/2 lb. baby lettuces
1/2 pint “Sweet 100″ tomatoes, or any heirloom-type, quartered
1/2 lb. green beans, stem ends trimmed and cut in half
1/4 cup niçoise olives (or Kalamata)
1 TB chopped basil

The Dressing

1/3 cup lemon juice
1/2 cup extra-virgin olive oil
1 small shallot, minced
1 TB minced fresh thyme leaves, or 1 tsp. dried
1 tsp Dijon mustard
Sea salt and freshly ground black pepper

1. In a bowl, whisk together dressing. Drizzle in olive oil while whisking constantly.

2. Bring potatoes and 2 quarts cold water to boil in a large pot. Add 1/2 tablespoon salt and cook until potatoes are tender, 5 to 8 minutes. Transfer potatoes to a medium bowl with a slotted spoon (do not discard boiling water*). Toss warm potatoes with 1/4 cup vinaigrette; set aside.

3. While potatoes are cooking, toss lettuce with 1/4 cup vinaigrette in large bowl until coated. Arrange bed of lettuce on a serving platter. Cut tuna into medallions, coat with vinaigrette. Mound tuna in center of lettuce. Toss tomatoes, 3 tablespoons vinaigrette, basil and salt and pepper to taste in bowl; arrange tomatoes and eggs on the lettuce bed. Place reserved potatoes in a mound alongside.

4. Prepare bowl of ice water. Return *potato water to boil; add 1 tsp. salt and green beans. Cook until tender but crisp, 3 to 5 minutes. Drain beans, transfer to ice water, and let stand until just cool, about 30 seconds; dry beans well. Toss beans, 3 tablespoons vinaigrette, and salt to taste; arrange in a mound at edge of lettuce bed.

5. Drizzle remaining dressing over entire salad.  Season with extra pepper. Serve and return to the Champs Elysees. Toast yourself with a glass of bubbly and begin uttering guttural sounds.  Laugh.  Take another bite, and repeat.

I have been on a kale kick lately.  Sounds pretty strange, doesn’t it?  Ah, but the reward is how good I’m feeling!  So while I may preach ‘all things in moderation’…I’m actually OK with indulging in a bit of healthy greens for a spell.  And truth be told, the dishes I’ve been making are uber delicious.

Kale is available at most farmers’ markets, and just about ready to retire for the season.  Combined with other fresh veggies such as beets and radishes, the following recipe has prompted me to start a new feature: “Farmers Market Fridays” – focusing on what’s in season and available now.  Yes, I know its Thursday, but our St. Helena Farmers’ Market is on Fridays, and what better way to get ready for the weekend!

Raw Slaw with Kale - Serves 2

Remember that eating raw foods increases enzyme activity and makes some nutrients more available in our bodies.  And with these liver supporting foods, you, too, will notice a burst of energy.

Salad:
1 bunch dinosaur kale, de-stemmed and shredded
1 apple, grated
1 red beet, peeled and grated
4 radishes, diced
½ small carrot, cut on bias into 1-inch pieces, for garnish

Dressing:
1/3 cup flax oil
2 tsp Dijon mustard
1 TB agave nectar
1 TB miso
¼ cup brown rice vinegar
2 Tbsp water

INSTRUCTIONS

1. Put kale in medium bowl and break up with fingers to tenderize. Add apple, beet and radish.
2. Whisk dressing ingredients together until creamy.  Pour over salad mix and toss until coated.
3. To serve, make a mound of salad on plate and top with carrots in a circle to form a flower.

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.