Cabbage is high in nutrients and low in calories (just 15 per cup)  and it’s quite versatile in its many applications.  Cabbage is also a vitamin powerhouse:

Vitamin A: responsible for the protection of your skin and eyes.

Vitamin C: an all important anti-oxidant which helps the mitochondria to burn fat.

Vitamin E: a fat soluble anti-oxidant which plays a role in skin integrity.

Vitamin B: helps maintain reduce levels of stress and boosts energy metabolism.

The health benefits and therapeutic value of cabbage play a role in the inhibition of infections and ulcers.  It boosts the immune system’s ability to produce more antibodies and is a super cancer fighter. Cabbage provides high levels of iron and sulphur, minerals that work in part as cleansing agents for the digestive system. Source

Lime and Cumin Coleslaw – Serves 4

Kefir is like a liquid yogurt, only fermented – which makes it great for digestion. I served this with babyback ribs, black beans and a red pepper cornbread.  The combination ended up taking on a Mexican theme, perfect with a margarita:)

1 medium green cabbage, shredded
2 carrots, shredded
1 TB chopped cilantro
1 lime
1/3 cup plain organic kefir (could also use yogurt)
2 tsp. toasted cumin seeds
Salt and pepper to taste
Cayenne pepper (optional)

Put cabbage, carrots and cilantro in bowl and squeeze lime all over.  Toss with kefir and cumin seeds and adjust seasoning with salt and pepper.  For an extra kick, add a sprinkle of cayenne.

This post  is part of Pennywise Platter.

In case you haven’t heard…there’s a revolution going on!  It starts in the ground, is grown to feed the earth and to nourish its inhabitants. Food.  A precious yet vital source and the key to sustainable health.  For some, access to food is more difficult than others.  Here in the Napa Valley, we live in a climate that is temperate and suitable for planting a variety of crops.  Sure, we’re known for our grapes, but there are so many possibilities for additional food production that we are just beginning to uncover…

This week I am honored to be part of The Whole Gang’s Food Revolution where 30 fellow bloggers have come together to continue the momentum Jamie Oliver has created, ’saving our health by changing the way we eat.’  And as a matter of fact, the Napa community has answered that call by launching its first annual “Napa Local Food Forum,” which was held April 28th at the Expo Fairgrounds.

This event was the brainchild of a diverse group of people led by our Agricultural Commissioner with a common vision: to ensure our local food system is socially equitable, environmentally sensitive and economically stable, by producing more food locally and providing access to all.  That means from individuals like you and me, to institutions like our hospitals and schools.

Getting there is no small task and now is when the real work begins.  Through a rich network of panelists, the discussions were loaded and lively.  The range of topics included:

*Enhancing Agricultural Opportunities in Napa County
*Small Scale Food Production
*Sourcing Local and Sustainable Food
*Distributing Food Locally
*Matching Local Foods to Institutions

There was an informative presentation by our County Public Health Officer who laid the groundwork on our current ‘un’healthy state of the union ; a local, seasonal lunch provided by many generous donors throughout the Bay Area, followed by a public town-hall platform where many could express their interests on how to move this agenda forward.

You might be asking how this applies to you…or better yet, how can you get involved?  The challenge is open to anyone who wants to see healthier food at home, in your community.  It can be as easy as planting a row of herbs, to an entire acre of tomatoes and beans.  For example, I have just begun the process of replacing our lawn with planter boxes of leafy greens and root vegetables to accompany my oregano and parsley.

Here are additional ways to bring more locally grown food into your lives:

Plant an herb garden. This doesn’t require much time or space. You can use a box or several pots. And you can buy the starts at nurseries or farmers’ markets.

Buy produce in season – you’ll get maximum flavor, nutrients, and bang for your buck.

Support your local farmers – right now is the beginning of peak season at the farmers’ markets.  Or join a CSA- community supported agriculture. If you don’t have the space or the time to grow your own produce, at least you’re supporting agricultural diversity and keeping transport to a minimum.

For those with land who want someone else to manage it, there a wonderful resource called Farmlink that will connect landowners with aspiring farmers.

Become part of a community garden, or start one of your own.  There are many tips on how to go about it.

If you do have the inkling to reconfigure your personal landscape - check out this video by a family in Pasadena who has turned cement into a green cornucopia.  They now produce much of their own food on less than 1/10th of an acre!

Let your voices be heard in schools.  I think we all know how processed foods have infiltrated kids’ lunches…but it takes a village to demand fresh choices and affect change.  Just look at all the comments that Jamie Oliver receives, and in return he offers recipes and other resources for healthy lunches.

If you would like more information on the Napa Local Food movement, please visit us here or leave a comment below.  We are working on a permanent site, complete with additional resources and networking opportunities!

Curried Cauliflower – Serves 4

Cauliflower is in ‘bloom’ at the farmers markets and now it comes in glorious colors.  They all have the same flavor and will take on whatever spices you add in cooking.  I love curry for its exotic taste and its anti-inflammatory properties.

2 tablespoons olive oil
1/2 cup diced onion
2 cloves garlic, minced
1 teaspoon finely chopped fresh ginger
1 tablespoon curry powder
1 teaspoon ground cumin
4 cups cauliflower florets, washed and dried
2 tablespoons fresh lime juice
1/2 cup organic coconut milk
1/4 cup vegetable broth or water
Sea salt and fresh ground pepper

1. In a large skillet over medium heat, add olive oil and sauté onion, garlic, and ginger for about 3 minutes. Add curry powder, cumin and sauté for an additional 3 minutes, until fragrant.
2. Add cauliflower and lime juice and stir-fry on medium-high heat for about 5 minutes. Reduce heat, add coconut milk and broth or water, cover partially, and simmer on low heat for about 5-10 more minutes, until cauliflower is crisp-tender. Add salt and pepper to taste, if desired.

This recipe was inspired by nutritionist James Rouse.

In my CSA box this week was a beautiful bunch of broccoli.  Add that to the beautiful bunch I got at the farmers’ market, and another soup was in the making.  I love blender soups – you steam the veggies, saute some onions, measure the stock, pull out the Vitamix and voila!  Dinner is served…and lunch the next day.

Broccoli is one of the best foods you could eat.  It has more vitamin C than orange juice by volume – one cup provides 204% of our daily value!  It is high in vitamin A, folate and fiber.  Broccoli is also known to help with ulcers, skin damage, cataracts and the immune system.  But one of the most impressive benefits to broccoli is the high levels of vitamin K.  Vitamin K helps the body absorb the beneficial mineral calcium. Recent studies have suggested that vitamin K can help prevent or treat osteoporosis and the loss of bone density. If you have a family history of osteoporosis, it is important to make sure you maintain healthy levels of vitamin K.  Recent studies suggested that vitamin K also has preventive and treatment benefits for cancer – specifically prostate and ovarian; and it prevents the hardening of the arteries, which aids in fighting heart disease.

Broccoli Soup – Makes 6 cups

I use miso as my ‘buttery salt’ in soups.  It is another ‘booster food’ which aids digestion.  See more details below.

1 bunch organic broccoli
2 leeks, cleaned and sliced
2 TB butter
3 cups vegetable stock
2 TB organic miso*
1 TB lemon juice
Fresh ground pepper

Directions
Rinse broccoli and cut into florets.  Steam until soft, approximately 15 minutes.
In separate skillet, saute leeks in butter until slightly browned, about 15 minutes.
Put broccoli and leeks into blender.  Add remaining ingredients and mix on high until smooth.  Adjust seasoning to taste.
Reheat and serve with green salad and fresh whole grain bread.

*Miso: Although miso is usually made from soybeans, it can also be produced from rice, barley or wheat by adding a yeast mold (known as “koji”) and other ingredients that are allowed to ferment.  Once this process is complete, the fermented ingredients are ground into a paste similar in texture to nut butter. Miso’s minerals support immune function, energy production, bones and blood vessels.  It is also high in vitamin B12, which is low in most vegetarian diets.

This post is part of Slightly Indulgent Tuesdays at Simply Sugar and Gluten Free and Pennywise Platter from the Nourishing Gourmet.

I always have a drawer full of sweet potatoes on hand and have been using them in everything from sweet to savory.  This recipe from Delicious Living Magazine (the free one you get at health food stores) intrigued me with its addition of almonds and yogurt, for both added texture and subtle creaminess.  The pairing of lentils and sweet potatoes is lovely, and the garnishes did not disappoint.  This stew is a great way to warm up the palate on a cold winters’ night.

Curried Lentils with Sweet Potatoes – Serves 4

The lentils, sweet potatoes and greens offer abundant nutrients, especially low calorie protein and fiber.  Just one serving contains 20 grams, which is over half of your daily requirement!  Curry powder is anti-inflammatory from the inclusion of turmeric, so feel free to add more to taste.  This stew can be served alongside fish, or on its own with salad and whole grain bread.

1 TB olive oil
1 cup chopped onion
2 large garlic cloves, minced
1-2 TB curry powder
1 TB minced fresh ginger
1 tsp ground cumin
1 cup lentils, rinsed
21/2 cups low-sodium vegetable broth
1 medium sweet potato (about 8 ounces), peeled and cut into 1/4-inch cubes
4 cups organic baby spinach leaves (or any dark leafy greens – I used kale)
Sea salt, to taste
1 cup plain, organic whole-milk yogurt
1/2 cup chopped raw almonds

Directions:
1. Heat olive oil in a medium pot; add onion and garlic and sauté until soft, about 5 minutes. Stir in curry powder, ginger, and cumin and cook for 1 minute. Stir in lentils and broth; bring to a boil, reduce heat, and simmer, covered, for 10 minutes. Add sweet potatoes, cover, and cook for 10 minutes longer, until water is absorbed and sweet potatoes are just tender. Stir in baby spinach and cook for 1 minute longer, until spinach is just wilted. Add salt and adjust seasonings to taste.
2. Transfer to four serving bowls and top each with 1/4 cup yogurt and 2 tablespoons chopped almonds. Serve immediately.

Many nights I forage in my kitchen looking for inspiration to make dinner.  When I can’t find her, I rely on Plan B: “go with what ya got.”  Yesterday I pulled out some portabello mushrooms I had been wanting to use for just this type of dish.  Like baked potatoes. portabellos are great for filling with all types of flavors.  They are quite meaty and absorb whatever liquids you use for marinade.  I paired them with the sweet potatoes I had left over from Thanksgiving, and another main course was born.

When I’m ‘batchin’ it, I  tend to whip together dishes that aren’t necessarily ‘blog worthy.’  Sure, they taste great, but they might be a hodge podge and not the best looking on camera.  Once I took a bite of this hearty goodness, I just knew I had to share it with you.

Stuffed Portabellos – Serves 2
Sweet potatoes are a terrific source of vitamins A (beta carotene), C, and B6 as well as calcium, potassium, and iron. They are high in fiber so they will stick to your ribs, keeping your blood sugar and appetite in check. One cup of baked sweet potato has 4 grams of protein and less than 100 calories.

2 portabellos mushrooms. cleaned and gutted
1 TB tamari sauce (or low sodium soy)
1 TB olive oil
1 clove garlic, minced
2 sweet potatoes, scrubbed
1/2 lime, zested
1 TB lime juice
2 TB olive oil
2 tsp. cumin
1 tsp. sea salt
1 TB chopped cilantro

Marinate mushrooms for one hour in olive oil, garlic, and tamari.

Meanwhile, preheat oven to 400.
Wrap sweet potatoes in parchment paper and foil and bake for approx. 30 minutes, or until soft.

Pour off excess marinade from portabellos and grill for 3 minutes on each side.

Once potatoes are cool enough to handle, remove flesh from skin and put into saucepan or skillet.
Add olive oil, cumin, salt and lime and cook on low heat until warm.

Scoop potato mixture onto mushroom and top with chopped cilantro.  Serve with green a salad and lime vinaigrette.

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.

I have many posts to share  – and quickly – as the summer produce transitions into fall.  As mentioned in previous notes, here in Napa we are finding the last of heirloom tomatoes, corn and pears…along with new crops of pumpkins, apples and figs.  At the St Helena Farmers’ Market, I bought some of the sweetest corn I have had all ’summer’ from Long Meadow Ranch.  As the weather provides a bit of chill in the air, I thought it was time for soup.  And so this version of corn chowder was born…

Corn Chowder with Pesto – Serves 4-6

Everyone has their own favorite recipe for chowders.  With this, I puree the vegetables to thicken and use oat milk instead of cream.  No one will know its dairy-free. The best pancetta in the world comes from The Fatted Calf.  For a vegetarian version, omit the bacon and sub vegetable broth for chicken.

Chowder
4 tablespoons butter
1/4 lb. pancetta, chopped, or 1-2 slices bacon
3/4 cup chopped onion
1 garlic clove, minced
1/2 cup chopped celery
4 cups fresh corn kernels, from about 6 ears corn
1 cup diced potato
2 cups chicken stock
3/4 cup oat milk (could also use regular if no dairy issues)
Sea salt and pepper to taste

In a large saucepan (I use my Dutch Oven), melt the butter over medium heat. Add the pancetta and cook until the bacon renders its fat, 3 or 4 minutes. Add the onion and garlic and sauté for 4 to 5 minutes, until soft. Add the celery and cook for 4 or 5 more minutes.

Add corn and potato and cook another 5 minutes. Transfer half the mixture into a food processor or blender and add 1 cup stock. Blend until smooth.

Return mixture to the saucepan, and add second cup of stock and oat milk. Cook over medium-low heat until just simmering and potatoes are tender, about 15 minutes. Adjust seasonings with salt and pepper.

Ladle into bowls and top with any flavor pesto.

]]> http://www.cook4seasons.com/archives/dairy-free-corn-chowda/feed/ 0 http://www.cook4seasons.com/archives/panna-cotta-with-nectarine-coulis/ http://www.cook4seasons.com/archives/panna-cotta-with-nectarine-coulis/#comments Tue, 08 Sep 2009 18:33:24 +0000 Karen http://cook4seasons.com/?p=1443

Hike in Pagosa Springs, CO

I’m back!  Thanks for sticking around.  We had a glorious trip through Colorado.  Did you know they have 54 mountains with an elevation of 14,000 feet or more?  Quite impressive.  I’d like to say we hiked them, but just tackling 9500 feet was ‘breathtaking.’  We ate very well along the way, even scored a few farmers’ markets.  Let me know if any of you are planning to travel there; I have plenty of suggestions on where to eat – from Boulder and Telluride, to Crested Butte and Aspen.

Speaking of food (that’s why you’re here, right?)…a few weeks ago I mentioned a dish I made for my final presentation at Bauman College. It was a Coconut Chai Panna Cotta with a Nectarine Coulis and Orange Tuile.  As you know, I don’t usually post complicated recipes, but while this one may have one or two more steps, believe me when I tell you it is out.of.this.world.

Coconut Chai Panna Cotta with Nectarine Coulis - Serves 10-12

Notes: The coconut milk offers a creamy alternative to dairy.  Agar agar is an alternative to gelatin, but you could also use it if that’s more available.  Instead of making your own chai blend, take a couple of chai tea bags and steep in the coconut milk; I had to go all out on graduation day:)

It’s best to make the panna cotta a day before serving to make sure it sets up.  The beauty of this dessert – besides being delicious – is that you can prepare it in advance of entertaining.

Ingredients (Panna Cotta)
2 cans coconut milk
1/2 cup palm sugar
1 ½ tsp agar agar powder (can be found in health food stores)
2 tsp rose water

Chai spices
3 Tbsp each

Ginger slices
Peppercorns
Cardamom pod
Cloves whole

2 cinnamon sticks
2 vanilla beans

Directions

1. Combine coconut milk, spices in a medium saucepan over low heat
2. Wait until steam rises to the surface and small bubbles form on the side of the pan
3. Remove from heat and let steep for minimum two hours
4. Strain (save vanilla beans) and pour into large bowl with spout
5. Cut vanilla beans in half and scrape ‘speckles’ into custard mix, then pour into 12-4oz. ramekins (you could also use a muffin tin.)
6. Cover and chill for a minimum of 3 hrs, preferably overnight
7. To serve, run a knife around the outside edges, and place ramekins into a baking dish with 1-½ inches of water for about thirty seconds to loosen up the panna cotta
8. Place about 2 TB of coulis onto dessert plate and gently place inverted panna cotta on top (careful, it will be slippery.)
9. Garnish with nectarine wedges and mint.
10. Serve with orange tuile, if desired.

Nectarine Coulis – Makes 2-3 cups

You can use any type of fruit puree, but I found the nectarines went best with the chai spices.

1 TB orange juice concentrate
5 ripe nectarines, pitted and coarsely chopped (grab a couple extra for garnish)
1 tsp. vanilla
Pinch of sea salt

Directions

1. Mix orange juice concentrate with 3 TB water.
2. Put in blender and add nectarines and vanilla.  Puree until smooth.
3. Add salt to taste.

There’s a great segment on Martha Stewart Radio called “Use It Up.”  It’s part of the Everyday Food hour where host Sandy Gluck asks callers what they have in excess and offers ways to create recipes around it.  During the week I find this particularly helpful when we’re short on time and have to rely on what’s already in stock.  With farmers’ markets in season, I tend to have something on-hand which is fresh, but that doesn’t mean my culinary creativity keeps in step.  So in our house it’s called “go with what ya’ got.”

Green beans and peppers are in their prime and fun to mix together.  Green beans provide a cornucopia of heart healthy benefits.  They are high in vitamin A and C, important antioxidants which prevent cholesterol from becoming oxidized – the first step where it can begin blocking arteries.  Magnesium and potassium in green beans help lower blood pressure and the fiber (4 grams per cup) is heart’s best friend.  They are also rich in vitamin K – which is hard to find in foods – a nutrient important for maintaining strong bones.

Green Beans, Peppers and Pine Nuts – Makes 2 cups
I bought the green beans and pepper at market on Friday, and had pine nuts in the pantry. Feta is a staple – sheep’s milk being our favorite.

1 cup green beans, trimmed and cut into 3 inch pieces
1 TB olive oil
1 clove minced garlic
1 roasted red bell pepper, cored, seeded and diced
1 TB toasted pine nuts
1 TB feta cheese

Steam green beans for about 5 minutes until tender. Drain and set aside.
In medium skillet, heat olive oil and garlic for about 1 minute until fragrant.  Add pepper and beans and cook for about 3 minutes, just until heated through.
Toss in bowl with pine nuts and feta.  Season with salt and pepper to taste and more olive oil, if desired.

It’s that simple.

(Too bad they’re not in season at Christmas time – just look at those colors!)