Do you have any idea what is in this bowl?  I’ll pay the first person who gets it right.  (You will be paid in anti-oxidants:)  One person guessed a type of pepper; others a fruit, and someone thought they resembled “Hot Tamales” from the movie theater.  Still no clue?  Well, I was stumped, too…

Fresh goji berries!   Before last week, I had never seen fresh goji berries – only the dried ones, which I use all the time in my homemade granola.  One of the growers at the farmer’s market shared them with me so I just had to buy some.  Now I know I talk about super foods and anti-oxidants every day…but these truly are the king and queen of the lot.

Goji berries have been used in Chinese medicine for centuries.  Fresh or dried, they sort of taste like a cross between a cranberry and cherry with no seeds or pits. They boast over 33 vitamins and minerals and contain high levels of beta-carotene, protein and fiber!  Plus – goji’s balance blood sugar, help prevent heart disease, and promote healthy digestion.  Oh, and did I mention they help curb the appetite and boost energy?  I am so sold.

You can use goji berries in breakfast grains, smoothies, salads, and muffins.  I am offering this recipe which has become my GF staple, as you can add an assortment of fruit or nuts to taste.

Whole Grain Goji Berry Muffins – Makes 12

2 cups gluten free flour* (I used sorghum)
1 tsp. baking powder
1 tsp. baking soda
1 tsp. xanthan gum
1 tablespoon cinnamon
½ tsp. nutmeg
1/3 cup olive oil
2 eggs, beaten
1 cup organic milk (I used almond)
1/3 cup honey
1 cup fresh goji berries
Turbinado sugar (optional)

Preheat oven to 350 degrees and lightly oil muffins pans.

Combine dry ingredients in one bowl, wet in another.  Mix all together gently, then add goji berries. Spoon into muffin pans. Top with turbinado sugar for a sweet and crunchy top.

Bake at 350 for 20 minutes, or until toothpick comes out clean.

*If you don’t need to go gluten free, whole wheat or spelt flour works great.  Just delete the xanthan gum.

Give these little guys a try…they’re only available fresh for a few weeks at farmer’s markets.  Otherwise, Whole Foods carries a nice assortment of dried.

This recipe is part of Nourishing Gourmet’s 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.

Even if you’re not Irish (altho like being blonde, it’s a lot more fun;-)…St. Patrick’s Day is another excuse to celebrate!  And being the good Irish girl that I am, I have my corned beef from Fatted Calf stewing in Guinness on the stove, awaiting its counterparts – cabbage and potatoes.

One recipe that I’ve carried with me since childhood is a creamy mustard sauce which I think originated on my Dad’s side of the family (we’ll see if he’s paying attention.)  Each year I rifle through my recipe box (yes, I still have one) to uncover the tattered paper which is like finding a pot of gold at the end of the rainbow (how appropriate.) So if you need a little something extra to make your brisket come alive, drizzle this over not just the meat..but the potatoes and cabbage, too.

Mustard Sauce – Makes 2 cups

4 TB organic butter
2 TB flour (any type is fine)
4 tsp. dry mustard
4 tsp. sugar (I use agave)
2 tsp. sea salt
1/2 cup apple cider vinegar
4 TB mayonnaise
1 Tsp. Tabasco (I use green:)

Mix butter and flour in saucepan on medium-low heat to make a roux/paste.  Stir in mustard, sugar and salt. Once combined, add vinegar until well blended.  Add mayo, Tabasco and 1 cup water and stir until mixture becomes creamy.  Serve immediately.

]]> http://www.cook4seasons.com/archives/mustard-sauce-for-corned-beef/feed/ 1 http://www.cook4seasons.com/archives/fish-in-a-pocket/ http://www.cook4seasons.com/archives/fish-in-a-pocket/#comments Thu, 14 Jan 2010 01:07:43 +0000 Karen http://cook4seasons.com/?p=1880

Last night my cooking class featured easy, low-calorie foods.  Two of them have appeared before – cauliflower couscous and raw kale slaw.  The addition was halibut ‘en papillote,’ or the fancy (French) way of saying ‘fish in a pocket.’  It is the easiest preparation ~ no fuss, no mess.  And the ‘wow’ factor for those at the dinner table is the ultimate endorsement.

Halibut is a cold water fish high in Omega 3s – good for the heart, skin and brain.  Currently Alaksan halibut is out of season, but its California counterpart is in its prime.  California halibut is slightly more delicate than Alaskan, but it is equally as flavorful. I prefer its texture – flaky, yet not so meaty it requires a knife.

Halibut en Papillote – Serves 4
Any white fish would work here, shrimp or scallops, too. The beans I used were Runner Cannelini – large white beans from Rancho Gordo – pre-soaked and cooked. You could opt for the smaller Navy Bean, too. In addition to the nutrients from the fish, beans provide additional protein and fiber; and the fennel is a wonderful digestive aid.  I wanted to provide a little acid and color, and while fresh tomatoes are out of season, I mixed in some roasted diced tom’s from Muir Glen.

Ingredients
1 pound halibut, rinsed and patted dry
1/3 cup diced tomatoes
1 cup cooked white beans
1 small fennel bulb, halved, cored, and thinly sliced
1/2 cup fresh flat-leaf parsley, chopped
2 TB extra-virgin olive oil
1/2 tsp sea salt
1/2 tsp black pepper
6 lemon slices

Directions
1. Heat oven to 400° F. Gently toss the tomatoes, beans, fennel, parsley, oil, salt, and pepper in a large bowl.
2. Cut halibut into 4 pieces
3. Tear off four 15-inch squares of parchment paper and arrange on baking sheet. Spoon some of the bean mixture along the center of the parchment.

Place the fish on top of the bean mixture and add lemon slices.

Fold the edges over several times to seal like a ‘turnover.’
4. Bake for 12 minutes. Transfer each packet to a plate. Serve with a knife to slit the package open, and be careful of the steam that will escape. Voila!

One of the class participants didn’t care for halibut before, but when she exclaimed !she’d make this! I knew we had a winner.  Serve with cauliflower ‘couscous’ and kale salad.

]]> http://www.cook4seasons.com/archives/fish-in-a-pocket/feed/ 0 http://www.cook4seasons.com/archives/naturally-sweet/ http://www.cook4seasons.com/archives/naturally-sweet/#comments Mon, 11 Jan 2010 00:40:10 +0000 Karen http://cook4seasons.com/?p=1855

In the thick of the ‘healthy post-holiday season,’ we are inundated with diet and weight loss suggestions.  While I’m all for getting on a healthy track, I  am not a fan of the yo-yo diets or starvation protocols floating around. In essence, they are unsustainable and they put our bodies through undue stress and confusion.  Instead, I opt for continuity by eating whole foods in their most natural state every day.  Easy enough, right?  Let’s explore…

I’m currently teaching a series of cooking classes to a group of San Francisco nurses.  They are participating in a 28-day detox program which incorporates organic foods and healthy fats.  Fats on a cleanse?  Yes, Virginia, fats are essential for our bodies to absorb nutrients and they don’t add extra pounds. We all know that weight management is about calories in, calories out.  Fats add up quickly, but I have found that a little bit goes a long way in keeping me satiated, therefore eating less. (Here’s my Sunday breakfast.  Notice the fats.)

In the winter months when days are shorter and colder,  our bodies require more insulation. We crave warm, hearty foods and extra time for rest and sleep.  If we deprive ourselves of these fundamentals, we are setting ourselves up for compromised immune systems and sluggish metabolism (as in the flu and weight gain.)  Maybe with age I have become more comfortable accepting this each January as I, too, find myself with that ’snug’ pair of jeans.

So this year I thought I’d make a little  ‘adjustment’ (vs. resolution or crash diet) and reduce one of my cravings which isn’t always healthy.  My issue is in the sweet category, in the form of wine and dessert (for those of you who don’t know, I’m married to the president of a winery so this is no easy feat.)  In order to be successful with this task, I made up a simple, seasonal dessert that is a warm, comfort food and satisfies my sweet tooth.

Baked Apples with Cinnamon – Serves 4

Keep the peels on the apples as they provide pectin, which helps lower cholesterol and regulates blood sugar.  Date sugar is 100% natural made from dates.  It is a tad less sweet than other brown sugars.  For more about alternative sweeteners, here’s a great summary from The Nourished Life.

1/4 cup apple juice or water
4 medium to large organic apples, cored and cut into 2′ pieces
2 TB date sugar
2 TB organic unsalted butter, cut into 1/2′pieces
4 TB homemade granola
4 TB plain organic yogurt
2 tsp. cinnamon

Preheat oven to 350.  Pour juice into 9×13 baking dish.
Toss apples in bowl with date sugar.  Place in baking dish and dot with butter.
Bake uncovered for 15-20 minutes until soft and golden brown.
Cool slightly and top each serving with 1 TB granola, yogurt and 1/2 tsp. cinnamon.

>>Please remember to click on the title of this post (Naturally Sweet) to leave a comment where noted.

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!

As we prepare our Thanksgiving menus, many fresh herbs come unto play which not only taste good, but are good for you.  From appetizers to dessert, herbs like sage and thyme sprout from the garden into the kitchen.  The wafts of their fragrance bring back fond childhood memories which come to life again and help with everything from digestion to stress.

Herbs and spices can be used much more liberally than salt and add much more personality to every dish.

Cinnamon: used in baking this is a warming herb which helps regulate blood sugar – particularly important during the holidays. It stimulates circulation in the body, reduces LDL cholesterol and gas.  The volatile oils in cinnamon (bark) have been shown to kill bacteria (antiseptic.)

Cloves: used in baking and beverages, this sweet spice helps prevent the absorption of environmental toxins.  It aids in the treatment of joint inflammation and is often used as an anesthetic to reduce pain in the mouth, esp. gums.  Also noted  for helping pets prevent tapeworm.

Coriander (cilantro): pairs well with root vegetables like beets and potatoes. Coriander is the seed from cilantro which is carminative (anti-gas), anti-inflammatory, and anti-microbial. Coriander also helps with the digestion of fats and reduces LDL cholesterol and stress.

Cumin: used in soups, stews, or as a rub on turkey, cumin acts as a digestive enzyme which helps support nutrient assimilation.  It has potent free-radical scavenging abilities, and enhances the detoxification of the liver – an organ which can be burdened this time of year.

Parsley: used in soups, stuffing, and a multitude of holiday dishes, parsley is a nutritional powerhouse.  Its super high in vitamin C, which helps build the immune system (also key this time of year) and…its a great source of calcium, iron and potassium.  It is also good for the prevention of cancer.

Rosemary: a piney herb which pairs well with roasted meats, vegetables and soups.  Known to help reduce inflammation, rosemary also stimulates the immune system,, increases circulation and improves digestion.  Another bonus is that it increases blood flow to the brain, thereby helping our memory (pass the rosemary, please!)

Sage: known for its aromatic and tasty influence on stuffing, sage is also a great addition to chicken and pork.  It acts as an antiseptic for sore throats and is also another digestive aid.

Thyme: great with poultry and rice dishes, thyme is a member of the mint family. Its high in antioxidants and is antibacterial and anti-fungal. It also has a calming influence on those with ADD.

>>Notes: As part of a “Progressive Holiday Dinner” beginning Monday, Nov. 16, I will be posting a few recipes this week along with six other food bloggers in advance of Thanksgiving.  There will be lots of exciting entries – details Tuesday!

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

So when last we were together, I mentioned power outages and applesauce.  Thankfully, gas and electric are restored, and my applesauce is resting in its new glass enclosures.

Let me start by saying I am not the most patient person on the planet (I hear the LOL’s), so when it comes to things like traditional canning, I usually run for cover.  But recently my friend Ali at Whole Life Nutrition offered tips on how even the most challenged of us (like moi, with mismatched jars and lids) can bottle up some sweet goodness easefully and not far from the tree.  Plus, she has lovely pictures and precious little hands to help her.

Vanilla Bean Applesauce

I make this two ways.  Either one is equally as tasty and they both come out with the same texture. The key – always – is to start with the best fruit available.  These Golden Delicious came from Scully Ranch on Mt. Veeder in the Napa Valley.  They are so incredibly sweet NO sugar is needed. And like tomatoes, I got them for a discount because they were slightly blemished – perfect for applesauce!

Ingredients:

Apples, cored, peeled and cut into chunks (I used about 20 per batch.  Check canning sites for exact proportions.)
1 or 2 vanilla beans cut in half (from the freshest source)

For Ali’s stovetop preparation and canning details
-OR-
Place apples and vanilla beans in roasting pan.

Cover with parchment and seal with foil.  Bake at 350 for about 20 minutes.
Make sure apples are soft and smashable.  When done, remove vanilla beans and cut halves lengthwise.  Open pod and scrape out seedy goodness with knife.  Stir into chunky apples.
Let cool and put into jars – if you haven’t eaten it all.