Avocado & Kimchi

Avocados and kimchi are what we consider to be super foods.  It would be difficult to enumerate all the nutrients and associated health benefits embedded in these two foods, but suffice to say if you eat this snack you'll likely feel wonderful in no time at all.

Avocados (Persea americana) come in many varieties, are native to Mexico and Central America.  You're likely familiar with the Hass avocados most often found in supermarkets across America.  If you have the opportunity to try other varieties from the fruit's native region we highly recommend you do so; variation in flavor and texture delight the palettes of many!  Avocados are perhaps most widely noted for being a source of healthy fats (monounsaturated fats including oleic acid which purportedly can aid absorption of carotenoids; polyhydroxylated fatty alcohols (PFAs); and phytosterols which assist the body's inflammation control), and B vitamins.  Additionally avocados are rich in carotenoids and are believed to promote the body's ability to control inflammation, good cardiovascular health, the body's ability to regulate blood sugar, and be associated with certain anti-cancer effects.

Kimchi is a traditional national dish of Korea.  It is a fermented dish made with a variety of vegetables (the most notable being cabbage) and seasonings - particularly varieties of red chili pepper.  Because it is a fermented food it also possesses health benefits associated with fermentation; such benefits include enhanced concentrations of B vitamins and the promotion of healthy intestinal bacteria (probiotics) which are believed to slow down/reverse certain diseases, benefit intestinal health, aid digestion, and enhance the immune system (FMI see The Art of Fermentation by Sandor Katz).  Other fermented foods include kombucha, sauerkraut, and naturally aged unpasteurized cheese.

We hope you delight in this snack which is easy to prepare in just a few minutes...

Avocado & Kimchi
1 medium-large avocado, sliced in half
4-6 T kimchi (add more or less to your liking)

*We recommend use of organic ingredients where possible.

Remove the pit from the avocado, scoop its flesh out from the skin, and cut into smaller pieces.  Place the avocado on a plate and supplement with kimchi.  Add a bit of olive oil and black pepper if you like.  We recommend you eat each spoonful of avocado with a bit of kimchi.  Enjoy!

Surprisingly Scrumptious Pad Thai

What's more...it's almost entirely raw!  Can you believe it?!  Here's another one of those delectable concoctions you taste once you're finished making it and say, "Wow, I can't believe it's that good!"

Pad Thai is a traditional dish native to Thailand.  Some of us are familiar with pad Thai as a signature dish representing Thai culture and relish the opportunity to indulge in it whenever we venture into a Thai restaurant for some savory cuisine.  Ingredients that characterize normal pad Thai include rice noodles, eggs, tofu or chicken, fish sauce, tamarind pulp, shallots, palm sugar, dried shrimp, red chili pepper, mung bean sprouts, lime juice, and peanuts (see Pad Thai for more information).  We've adopted this imitation recipe as our own and hope you enjoy it as much as we do.

Pad Thai

Base

1.5 c purple cabbage, shredded or chopped finely

1.5 c green cabbage, shredded or chopped finely

1/2 lb peeled, rinsed baby carrots, shredded or chopped finely

1/4 - 1/2 large bunch cilantro, diced finely

1/2 large zucchini, shredded or chopped finely

4 c kelp noodles (rinsed and drained) OR 1 3-pack (5.29 oz.) dried mung bean noodles (boiled until soft)

(NOTE: you may want to adjust the noodle-to-veggie ratio according to your preferences)

1/2 c raw cashews, chopped finely

2-3 fresh limes, sectioned into quarters or sixths

Mix all the chopped raw vegetables together.  Rinse and drain the raw kelp noodles or boil and drain the mung bean noodles (according to package directions).  Hold the cashews and lime wedges off to the side until the dish is complete.

Almond Sauce

1 c almond butter, roasted or raw

2 inches fresh ginger root, skin removed and diced finely

1/2 c water

1 lemon, squeezed

4 T agave syrup

3 T Tamari sauce

2 T sesame oil

3 cloves garlic, diced finely

1/2 - 1 jalapeno pepper, diced finely

black pepper and Hungarian paprika to taste

Mix all prepared ingredients of the sauce together.   

*We recommend use of organic ingredients where possible.

Since this recipe can feed 4-8 people you will either be guaranteed to have leftovers or happily sate the taste buds of many.  If you are planning to have leftovers you may want to mix all the veggies together and store them separately from the noodles and sauce.  The kelp- and mung bean noodles are both easy to prepare in a very short amount of time so you may want to prepare just  as much as you think you need for one dinner and save the rest for later.  The almond sauce stores well in the refrigerator for at least a week so you may want to blend it into a mixture of the veggies and noodles one serving at a time.  Whatever method of final preparation you choose, this recipe is straight forward: once you've mixed all your veggies together and prepared your noodles and sauce, then mix all three ingredients together and top with a bit of the finely diced cashews.  Your final step is to grab a lime wedge or two and squeeze enough juice on top to appease your taste buds.  Enjoy!  

**You can easily incorporate fried tofu or chicken into this dish if you'd like.

Italian Quinoa

Here's a recipe fit for those who fancy Italian cuisine; it contains several vegetables noted for their health benefits, of which some are listed below:

Kale: rich in vitamins A, C, K, calcium and antioxidants such as lutein, zeaxanthin
Carrots: abundant in beta-carotene
Mushrooms: rich in vitamins B & D, selenium, ergothioneine, copper, potassium, and beta-glucans
Garlic: high in vitamins B6 & C, acts as an anti-inflammatory, anti-cancer, and circulatory aid
Onion: contains vitamin C, flavonoids, anti-inflammatory, anti-cancer, and other beneficial compounds
Tomatoes: rich in vitamin C and lycopene, protective against certain types of cancer
Parsley: rich in volatile oils such as myristicin (associated with anti-cancer activity), flavonoids, vitamin C

Italian Quinoa
6-8 cloves fresh garlic, diced finely
1 large white/sweet onion, chopped
1 bunch kale (of your favorite variety), diced
1 lb carrots (use peeled, rinsed baby carrots if you like), chopped
6-10 large cremini mushrooms, cut into thin strips
1/8th large bunch parsley, diced finely
1 15 oz. can crushed tomatoes with basil
~12-15 oz. classic tomato pasta sauce
1 c uncooked white quinoa
salt & pepper
favorite spicy pepper (optional)

*We recommend use of organic ingredients where possible.

Prepare the quinoa separately from the vegetables.  (Unless the packaging on your quinoa states it's pre-washed/rinsed ensure you thoroughly rinse the quinoa 3 times prior to cooking so as to remove all its natural saponin molecules that give some folks indigestion.)

Start the veggies by heating up a large skillet with about 1/2" water over medium heat.  Add the garlic and onion and cover so as to retain the moisture in the pan.  Next add the carrots, kale, and mushrooms as you finish chopping each.  Let all veggies steam (with pan covered) until thoroughly softened (nearly done to your liking).  When the veggies are nearly finished add your crushed tomatoes, tomato sauce, and fresh parsley.  Then allow the contents of the pan return to a simmer & get heated through thoroughly.

After all your veggies and sauces are blended well and cooked to your liking turn off the heat and let the mixture sit for about 10 minutes.  Season with salt, pepper, and any hot pepper if you like (Hungarian paprika goes great with this dish).  Serve over a few freshly fluffed spoonfuls of quinoa.  Enjoy!

Slaw and Ceviche - a Real Beach Treat!

At the beach (or anywhere else), nothing beats a fresh seafood salad for lunch.

We make our own ceviche using enough lemon- or lime juice to cover the fish, plus spices, hot sauce, and a few bits of onion and mixed bell peppers.  We also make the slaw ahead of time and let it soak in a vinegar sauce...

Ceviche:
1/2 - 1 lb fish of choice (red drum, tilapia, and halibut work well)
Louisiana hot sauce (or other favorite sauce of choice)
1/2 white or sweet onion, diced finely
4 - 8 mini bell peppers (yellow, red, and orange)
pinch of thyme
salt & pepper to taste

Vinegar Slaw:
1 bag cabbage slaw
2 T olive oil
1 T red wine vinegar
1 T apple cider vinegar
1-2 limes, squeezed (lemons are also OK)
2 T agave nectar or honey
1/8 - 1/4 c almond slivers
1/8 - 1/4 c raisins

...and a pinch each of:
coriander
cardamom
paprika
cayenne
thyme
black pepper
sea salt

*We recommend use of organic ingredients where possible.

Mix slaw and ceviche ingredients together in separate containers.  Let both the ceviche and slaw sit in the refrigerator for at least 8 hours; the longer they sit, the more the vinegar digests the flesh of the fish and cabbage...and the better they get!  Feel free to top red leaf-, romaine lettuce, or mixed baby greens with ample servings of both ceviche and slaw.  Buen provecho!

Tomato Burst Chili

Chili is one of those familial, savory, and community-inspired dishes relished by many.  Several people may not be aware of the potential health benefits associated with chili; ingredients such as tomatoes, onions, carrots, celery, bell peppers, mushrooms, and beans are all full of nutrients.  For example tomatoes are reputed to be excellent sources of lycopene - a carotenoid and antioxidant associated with reducing the incidence of certain forms of cancer, heart disease, and macular degeneration.  Carrots are also rich in carotenoids such as beta carotene (the precursor to vitamin A, which is important for the immune system, cellular growth and differentiation, and vision).  Many types of mushrooms are thought to be incredibly healthy for humans too as they are associated with anti-carcinogenic activity.

While there are probably just as many chili recipes as chili-eaters in the world, it doesn't hurt to share another savory, delicious, healthy version of chili that's sustaining and energizing hot or cold.  Given all the potential health benefits associated with chili we delight in the idea you may enjoy such an enriching treat!

Tomato Burst Chili
1 large white or sweet onion, diced
3-5 medium carrots (or 1/2 lb. peeled, washed baby carrots), chopped into small bite-size chunks
3 large celery stalks, cut into small pieces
1 bell pepper (color of your choice), cut into small pieces
5-10 crimini mushrooms, sliced into thin strips
1-2 15 oz. cans black beans, kidney beans, white beans, or other bean of choice, drained and rinsed
1 28 oz. can diced or crushed tomatoes
1-2 T red chili powder (any variety)
1 tsp cumin
salt & black pepper to taste

*We recommend use of organic ingredients where possible.

Cut up the onion and carrots, fry them in the bottom of a tall soup pan over medium heat (or steam with water if you like).  While the onion and carrots soften, chop up the celery, bell pepper, and mushrooms adding each ingredient to the pan as you finish chopping it.  (Ensure you stir the vegetables occasionally; they shouldn't stick to the bottom of the pan.)  Add spices and cook all the veggies until they appear thoroughly softened to your liking.  Then add the canned beans and tomatoes and continue to heat the mixture until the entire stew comes to a boil.  Reduce heat to a simmer setting and cook for 1 hour.  Enjoy!

**The great thing about chili is that it's delicious hot or cold so don't be shy about enjoying it as a cold snack the following day.

***Feel free to fry (or steam) 1 lb. ground meat of your choice with the veggies.