Posted on 03/23/2008 11:36:40 PM PDT by nw_arizona_granny
Americans finding soaring food prices hard to stomach can battle back by growing their own food. [Click image for a larger version] Dean Fosdick Dean Fosdick
Home vegetable gardens appear to be booming as a result of the twin movements to eat local and pinch pennies.
At the Southeastern Flower Show in Atlanta this winter, D. Landreth Seed Co. of New Freedom, Pa., sold three to four times more seed packets than last year, says Barb Melera, president. "This is the first time I've ever heard people say, 'I can grow this more cheaply than I can buy it in the supermarket.' That's a 180-degree turn from the norm."
Roger Doiron, a gardener and fresh-food advocate from Scarborough, Maine, said he turned $85 worth of seeds into more than six months of vegetables for his family of five.
A year later, he says, the family still had "several quarts of tomato sauce, bags of mixed vegetables and ice-cube trays of pesto in the freezer; 20 heads of garlic, a five-gallon crock of sauerkraut, more homegrown hot-pepper sauce than one family could comfortably eat in a year and three sorts of squash, which we make into soups, stews and bread."
[snipped]
She compares the current period of market uncertainty with that of the early- to mid-20th century when the concept of victory gardens became popular.
"A lot of companies during the world wars and the Great Depression era encouraged vegetable gardening as a way of addressing layoffs, reduced wages and such," she says. "Some companies, like U.S. Steel, made gardens available at the workplace. Railroads provided easements they'd rent to employees and others for gardening."
(Excerpt) Read more at dallasnews.com ...
http://vegkitchen.com/kid-friendly-recipes/simple-soups.htm
These and other family-friendly soups can be found in Vegetarian Soups for All Seasons
* Cream of Broccoli Soup
* Alphabet Vegetable Soup
* Chinese Vegetable and Tofu Soup
* Simple Ramen Noodle Soup
See also Creamy Corn Chowder in Tofu 101
Is there anyone out there who isn’t instantly comforted by the thought of a nice warm bowl of soup? Here are a few nice and easy, immediately appealing soups that have long been favorites of my children and their friends. Even kids who balk at vegetables may be more likely to enjoy them when encased in a tasty broth.
Cream of Broccoli Soup
Serves: 4 to 6
This soup gets a thick, creamy base from pureed white beans or tofu. Either way, it’s a comforting and nourishing soup.
* 1 1/2 tablespoons vegetable oil
* 1 medium-large onion, coarsely chopped
* 2 large or 3 medium broccoli crowns, coarsely chopped
* 1 vegetable bouillon cube
* 16-ounce can great northern beans or cannellini, drained and rinsed, or one 16-ounce tub soft tofu
* Low-fat milk, rice milk or soymilk, as needed
* 1/2 teaspoon dried dill
* Salt and pepper to taste
Heat the oil in a large saucepan or small soup pot and add the onion. Sauté over medium heat until golden, about 5 to 7 minutes.
Add the broccoli, bouillon cube, and 2 cups water. Bring to a simmer, then cover and simmer gently until the broccoli is tender but not overcooked, about 8 to 10 minutes.
Transfer the mixture in the saucepan to a food processor and add the beans. Puree until smooth, then transfer back to the saucepan.
Add enough milk to give the soup a medium-thick consistency. Stir in the dill, then season with salt and pepper. Cook over very low heat for 5 minutes, then serve.
Alphabet Vegetable Soup
Serves: 4 to 6 servings
This tasty soup doesn’t need a lot of time to simmer. Start it about 30 minutes before you want to serve it. As kids get older, you can leave out the alphabets (or replace them with ditalini orzo, or other small pasta), but those letters floating around in the soup gives it great appeal to young eaters. This soup will recall the canned version you may have eaten as a child—but better.
* 1 tablespoon nonhydrogenated margarine
* 2 medium carrots, peeled and cut into small dice
* 2 medium potatoes, peeled and cut into small dice
* 1/2 cup tiny alphabet noodles
* 1 vegetable bouillon cube
* 1/4 teaspoon paprika
* 1/4 teaspoon dried dill
* 1 cup frozen green peas, thawed
* 1 cup diced ripe tomato or about half a 16-ounce can diced tomatoes, (see Notes)
Heat the margarine in a medium size saucepan. Add the diced carrots and sauté for 5 minutes over medium heat.
Add the potatoes, alphabet noodles, dill, paprika, and 4 cups water. Bring to a simmer, then simmer gently, covered, for 15 to 20 minutes, or until the carrots and potatoes are tender.
Add the peas and tomatoes and simmer for another 5 minutes. Add a little more water if the broth seems crowded and cook just until heated through.
NOTES: If you like a more tomatoey soup, use the entire can. If there are leftovers, much of the broth will be absorbed by the noodles. Add water as needed, then correct the seasoning with additional paprika, dill, and salt if needed.
Chinese Vegetable and Tofu Soup
Serves: 4 to 6
This quick and colorful soup will please kids and teens who enjoy Asian flavors. Just toss everything into a soup pot and in a few moments, it’s done!
* 2 vegetable bouillon cubes
* 15-ounce can cut baby corn, with liquid
* 1/2 medium red bell pepper, cut into short narrow strips
* 1 cup snow peas, trimmed and cut in half
* 8 ounces soft tofu, sliced, well blotted, and cut into small dice
* A good handful of spinach or dark green lettuce leaves
* Freshly ground pepper to taste
Combine 5 cups of water with the bouillon cubes, baby corn, bell pepper, snow peas, and tofu in a large saucepan or small soup pot. Bring to a gentle simmer, then simmer, covered, for 5 minutes.
Meanwhile, if using spinach, rinse it well, remove the stems, and chop coarsely. If using lettuce, cut into narrow shreds. Add to the soup and simmer for another 2 minutes or so, just until the greens are wilted, and serve.
Simple Ramen Noodle Soup
4 to 6 servings
Full of curly noodles, this easy soup has long been one of my sons’ favorites.
* Two 15-ounce cans vegetable broth (preferably low-sodium) plus 1 cup water, or 5 cups water with 2 vegetable bouillon cubes
* 4- to 6-ounce package curly ramen noodles (see note), broken up
* 1 or 2 scallions, green part only, thinly sliced
* 1 cup sliced small white or brown mushrooms, optional
* 1 cup frozen green peas, thawed
Bring the broth and water (or water and bouillon cubes) to a simmer in a large saucepan. Add the noodles and cook for a couple of minutes, until you can separate the strands with a fork.
Add the scallions and optional mushrooms and cook until the noodles and mushrooms are tender, about 5 to 7 minutes. If you’d like to make the strands of noodles even shorter, reach a pair of kitchen shears into the saucepan and cut the noodles here and there. Add the green peas. Simmer just until they’re cooked through, then serve.
NOTE: Look for packages of plain curly ramen noodles (not noodle soup) in the Asian foods section of well-stocked supermarkets. If you can find them, short, fine egg noodles are a good substitute.
http://vegkitchen.com/kid-friendly-recipes/on-the-road.htm
Family Fare on the Road
A reader of this site wrote that she and her husband will be traveling quite far by car for their family vacation, and that they are tired of, as she put it, “soggy salads… and tasteless veggie subs…plus we don’t like supporting fast food.” What are weary (and hungry) travelers to do?
Since many of you may be in the same boat, if not now, then sometime in the near future, I thought this was an excellent topic to ponder. Winter travel by car is different from doing so in warmer months; in some ways easier because food taken along keeps better, but in some ways harder-where do you actually eat? Eating while crammed in a car is not a pleasant prospect.
I’m with this reader. When my family took a long road trip by car last summer, we packed a cooler filled with fresh fruits and beverages, and one containing healthy snacks. We can’t stand fast food and refuse to eat the horrible stuff at rest stops. We went through lovely areas that had good vegetarian restaurants, and made sure to enjoy good meals when we had the opportunity. We restocked our coolers at natural foods stores and food co-ops on the road. It made the trip less stressful, and we never had to frantically search for food when we were hungry which is the worst time to do so. Here are some tips for easy, durable food to take on road trips:
*
Before you leave home, stock a cooler with apples, bananas, baby carrots, fresh bread, soy-based deli slices, and condiments for making simple sandwiches, and, if desired, some beverages, such as natural juices and teas in aseptic boxes
*
Stock another cooler (or even just a box) with compact, high-density non-perishable healthy foods like trail mix, granola bars, cereal bars, whole grain crackers, a jar each of natural peanut or other nut butter and all-fruit preserves, dried fruits, and fruit leathers. If you think you’ll have difficulty finding an acceptable breakfast, you can also bring your own cereal or granola (or packets of instant hot cereal) and some bowls and spoons. Bring along your own utensils, too, for spreading and cutting.
*
If you crave warm food, you can pack some of those soups-in-a-cup, noodles-in-a-cup, or coucous-in-a-cup products from natural foods stores. You can get hot water almost anywhere on the road-gas stations, rest stops, etc. to reconstitute them
*
If it’s cold out, and you can’t picnic, where do you actually eat all these goodies if you don’t want to do so in the car? There’s no rule against bringing your own food into highway rest stops. OK, so the atmosphere isn’t great, but at least you can spread out and eat your food at a table. You can ask for hot water for your soup-in-a-cup, make a nut butter and jam or soy deli sandwich, and have some fresh fruit. Sure beats greasy fried food and bleached-flour baked goods.
*
If you do want to eat out in unfamiliar places, check your map before you leave and see if you’ll be passing any college towns. These are more likely to have the kind of restaurants or little cafes that health conscious eaters will enjoy. Be wary of salad bars. They may look healthier, but they are notorious for harboring bacteria. You don’t want to greet the holidays with food borne illness. I have found that if all else fails, ordering a salad and a baked potato will do (but don’t eat the skin), in those kinds of places that have never heard of vegetarians. Pasta, too, seems a good bet-it may make for a starchy meal, but it’s safe and satisfying.
*
Hotel and restaurant breakfasts can be a challenge, if not impossible, especially for vegans. Besides, I really don’t like having to get all dressed and ready before having anything to eat or drink. So in one large, lidded plastic box I’ve been known to pack a basic “breakfast kit,” which includes:
o Aseptic containers of rice milk and chocolate soy milk
o Our favorite healthy cold cereals
o A couple of Fantastic Foods instant oatmeal-in-a-cup
o A small container of organic instant coffee
o Two types of tea
o A small container of organic raw sugar
o Two small jars of all-fruit preserves
o Peanut butter
o A small loaf of whole grain bread
o Natural cereal bars (not the supermarket kind)
o A few bananas
On a couple of road trips, we took such a kit up to our hotel room and it was more than enough for my husband, myself, and our two sons until we got to our destination, where we try to stay in a hotel with a fully equipped kitchen (or kitchenette).
*
If you do stay in a place where you can do a little cooking, you won’t want to do too much; after all, you are on vacation. But for those times when you want to stay in for meals, you can shop for a little fresh produce, plus ingredients for making convenient quick dinners, such as veggie burgers and ready-made healthy soups. It’s nice to have ingredients for picnic lunches. It’s nice to have a few of your favorite foods on hand. You know how it is when you’re traveling and can’t find a decent place to eat-a good day can go down the tubes, with everyone getting crabby on an empty stomach.
You may be surprised where you’ll find vegetarian and veg-friendly restaurants. Before you leave home, see if any of these places might possibly be on your route. Go to my Links section and scroll down to Vegetarian Dining and Travel for some good search options.
[LOL, they take out the good ingredients and put in healthy ones,
and I change right back to the ‘good ‘ tasting ones...granny]
http://vegkitchen.com/kid-friendly-recipes/healthy-snacks.htm
Healthy Snacks
You’ll find these and lots of other healthy snacks in The Vegetarian Family Cookbook
Americans are a snack-crazed culture. And for better or worse, our children seem to be born with this passion for snacking. From the time you become a parent until you pack the kids off for college, snack foods will constitute a sizable portion of your food budget, and the interior of your car will be blanketed with crumbs and wrappers. Instead of loading up on store-bought snacks, which are high in sodium and often high in fat (nearly all supermarket snack foods contain unhealthy partially hydrogenated fats), try these simple home-made snacks.
NACHOS: Very popular with older children and teens. Simply pile tortilla chips on a microwave-proof plate and sprinkle with salsa and cheddar cheese or cheddar-style soy cheese. For “nachos grandes,” sprinkle with some drained and rinsed canned black or pinto beans. Microwave just until the cheese melts and serve warm.
HOT BEAN DIP: Simple and so good, just combine about 3/4 cup vegetarian refried beans with 1/4 cup good-quality salsa in a serving bowl. Cover and microwave for about 1 minute, then serve with natural, stone-ground tortilla chips.
CINNAMON-RAISIN TOAST: An all-time favorite in our home! Raisin bread makes great cinnamon toast. Simply toast fresh raisin bread, spread lightly with non-hydrogenated margarine, and sprinkle lightly with cinnamon and natural cane sugar.
INSTANT CREAMY DIP FOR RAW VEGGIES: Simply combine about 1/3 cup each soy mayonnaise and plain low-fat organic yogurt or soy yogurt in a small bowl. Sprinkle in a little dried dill and seasoned salt. Stir until smooth. Serve with baby carrots, small broccoli and cauliflower florets, bell pepper strips, and other raw vegetables.
SKEWERED FRUIT: Any presentation that adds a bit of interest to fresh fruit is always welcome. Simply cut any fresh fruit in season into bite-sized chunks and alternate on wooden or bamboo skewers with grapes (organic fruit preferred, of course).
PAPER BAG POPCORN: Did you know that all popcorn is microwavable? If you buy your own organic popcorn kernels in bulk, it’s not only much more economical, but you are the one who controls how much salt (if any) goes on, and you get non of those preservatives or hydrogenated fats. Here’s how: simply put 1/4 cup unpopped kernels in a lunch-sized brown paper bag. Fold the top over and secure with a couple pieces of tape. Microwave for two minutes or so, or until you hear the kernels finish popping. Transfer to a large bowl, sprinkle with salt to taste. If you’d like, drizzle a small amount of melted nonhydrogenated margarine on the popcorn and stir well.
PEANUT BUTTER AND JELLY “PIZZA”: Here’s a fun way to give a familiar duo a fun spin. Warm up a good-quality personal-size pizza crust in a toaster oven. Spread with natural-style peanut butter and all-fruit preserves. Cut into 6 wedges. Makes 2 or 3 snack-size servings.
http://vegkitchen.com/kid-friendly-recipes/one-potato.htm
One Potato, Two Potato ...
For lots of easy potato recipes, check out The Vegetarian 5-Ingredient Gourmet
* Silken Tofu Scalloped Potatoes
* White or Sweet Potato Oven “Fries”
* Pizza Potatoes
Potatoes are the most widely used vegetable in the United States, but unfortunately, that’s because french fries reign supreme. If your kids enjoy this versatile veggie, let them enjoy it as nature intended, fresh out of its skin—not deep fried in goodness knows what!
Silken Tofu Scalloped Potatoes
Serves: 6
Here’s a deceptively rich-tasting version of scalloped potatoes. It gives you the benefits of soy, minus the bother of making a flour-thickened white sauce.
* 6 large or 8 medium potatoes, preferably red-skinned or Yukon gold
* 2 tablespoons nonhydrogenated margarine
* 2 large onions, quartered and thinly sliced
* One 12.3-ounce package silken tofu
* 1/2 cup rice milk
* Salt to taste
Bake or microwave the potatoes in their skins until done but still firm. When cool enough to handle, peel, and slice about 1/4-inch thick.
Preheat the oven to 375 degrees.
Heat the margarine in a medium skillet. Add the onions and sauté over medium heat until soft and golden.
Puree the tofu in a food processor until very smooth, and drizzle in the milk with the blade still running.
Combine the potato slices, onions, and pureed tofu in a large mixing bowl and stir together thoroughly but gently (don’t worry if the potato slices break apart). Season with salt.
Transfer the mixture to a oiled large shallow baking dish. Bake until the top is golden and slightly crusty, about 40 to 45 minutes. Let the casserole cool for 5 minutes, and serve.
White or Sweet Potato Oven “Fries”
Serves: 4
A terrific way to enjoy low-fat “fries,” this is a great accompaniment for veggie burgers and soy hot dogs.
* 4 to 5 large potatoes, preferably red-skinned or Yukon gold, or 3 large sweet potatoes, or a combination (try 2 sweet potatoes with 3 white potatoes)
* 2 tablespoons light olive oil
* Salt to taste
Preheat the oven to 425 degrees.
Peel the potatoes and cut them into long, 1/2-inch-thick fry-shaped strips. Combine them in a large mixing bowl with the oil and toss well to coat. Sprinkle with a little salt.
Transfer the “fries” to a nonstick baking sheet. Bake, stirring gently every 10 minutes, until the potatoes are crisp and lightly browned, about 20 to 30 minutes. Serve at once.
Pizza Potatoes
Serves: 4 or more
Steamed broccoli and a large tossed salad complete this simple meal.
* 4 large baking potatoes
* 1 cup marinara sauce, or more as needed
* 1 to 1/2 cups grated part-skim mozzarella cheese or mozzarella-style nondairy cheese
Bake or microwave the potatoes until done. When cool enough to handle, cut each in half lengthwise. Fluff the inside of each potato half with a fork.
Spread about 2 tablespoons of pizza sauce on each potato half, followed by 2 to 3 tablespoons grated cheese. Bake in a preheated 400-degree oven for 10 minutes, or until the cheese is bubbly. Serve at once.
http://glenbrookfarm.com/herbs/lavrecipe.html
Lavender recipes
By Lucinda Jenkins
Lavender has been the lady of the garden for centuries. She stands tall above most herbs in beauty and versatility. Originally found in the Mediterranean countries, this perennial herb , has long been prized for it’s perfume and medicinal qualities. Once used by the ancient Romans for it’s healing qualities the name itself comes from the Latin “lavare” to wash. A lavender bath is not something new.
Lavender also gives us another product called lavender essential oil which is used in aromatheraphy. This is one of the most useful oils in therapeutic terms, being sedative, antiseptic, painkilling and calming.
We have a collection of lavender recipes we would like share with you.
Relaxing Body Butter
2 TBS shea butter
2 TBS cocoa butter
2 TBS olive oil
5-7 drops Lavender Essential Oil
Melt shea, cocoa, and olive oil together, let them cool. Beat them well, so the consistency goes from stiff to creamy, add the Essential oils. You can also add some Vitamin E . Put into container
Lavender bath salts
Restful Evening Bath salt
1 cup of Dead sea salt
1 teaspoon of calendula oil
7-10 drops of lavender essential oil
5 drops of patchouli essential oil
Mix together essential oil and calendula oil, add salts.. then and add to a warm bath. When I make bath salts for myself I like to mix an oil and essential oil together and then add to the salts. The essential oil seems to mix in better and floats on the water to better give more aromatheraphy or therapeutic measure to the bath.
Making bath salt can be fun! Just let your creative side run wild!
Restore the Beauty Sugar Scrub
2 tablespoons sugar
2 tablespoon of sweet almond oil
2 teaspoon of calendula oil
1 teaspoon of rosehip seed oil
5-7 drops of palmrosa essential oil
5-7 drops of patchouli eo
5-7 drops of lavender essential oil
DREAM PILLOWS
Combine together in a bowl:
1 cup mugwort
1/2 cup rose petals
1/2 cup german chamomile
1/2 cup of sweet hops
1/3 cup lavender buds
1/3 cup catnip crushed
1/4 cup peppermint
Stuff your pillows tight and sew shut. Rest this by your head at night.
Glenbrook’s Lavender Tea
Blend together
2 ozs of fine black loose tea (like a Darjeeling)
1/2 oz of lavender buds
1/2 oz of chamomile flowers
1/2 oz of jasmine flowers
Store in a tin container ( makes a nice gift) Use 1 teaspoon of tea per 6-8 oz of boiling water
LAVENDER JELLY
Bring to boil 3 cups of distilled water
Infuse with 4 tablespoons of lavender buds
Let this infusion steep for 20 minutes then strain
Combine together 2 cups of lavender infusion
1/4cup of fresh lemon juice
4 cups of sugar
Bring this to a full boil,stirring non-stop and 1 packet of liquid pectin (3 ozs)
boil for one minute and remove from heat
fill sterile jars and seal
Herbs de Provence
Combine 2 ounces of of each:
marjoram, savory, thyme,
rosemary, basil, fennel,lavender buds. Use 1 teaspoon per four servings meats or vegetables.
Lavender Linen Water
In a small glass bowl:
blend 100 drops lavender essential oil, and 5 drops 10 drops of spearmint(optional)
with 1 1/2 ounce vodka (highest proof available), stirring well to fully blend.
Add oil mixture to 20 ounces distilled water. Put into a spray bottle and shake well.
Scented Writing Papers
Place lavender buds in a tulle bag or muslin and tuck into your box of stationery or (in your desk drawers.) Let stand closed for 2-3 weeks, before using.
Lavender and Milk Bath Sachet
1/4 cup dried Lavender flowers
4-6 drops essential oil of Lavender
1/4 cup powdered whole milk
1/4 cup oatmeal.
Add the Lavender eo to the milk and mix well.
Place ingredients into a muslin drawstring bag.
Toss the bag into the bath water as it’s running.
You can also use the bag to rub your skin as you bathe.
Lavender Ointment
4 tablespoons olive oil
3 to 4 tablespoons beeswax
3 tablespoons cocoa butter
3 teaspoons calendula oil
15 drops lavender oil
Combine the olive oil, beeswax, cocoa butter and calendula oil
and heat thoroughly in the top of a double boiler. Remove from the heat.
Add the a vitamin e capusule (poke a hole in it and squeeze into the oils) lavender oil and beat well.
Pour into little jars and allow the mixture to cool before covering.
Need Lavender Seeds?
Go to
http://www.gardenguides.com/seedcatalog/flowers/lavender.htm
Garden Guides have several different kinds to pick from!
http://glenbrookfarm.com/herbs/bathteas.htm
Herbal Bath Tea Blends
Bath teas are a hot herbal item this year! Why? People have found that they work . We have formulated all kinds of herbal bath tea recipes to help you with your product development and for this seasons gift giving .
Secrets of the Orient
This was created for a famous day spa..( rather uplifting)( good for any skin especially oily like a man’s skin)
2 tbs epsom salt
1 tbs lemongrass
1 tbs ginger cut
1 tbs lemon verbena
1 tbs comfrey leaf
1 tbs orange peel
1 tbs chamomile
1 tbs jasmine flowers
1 tbs green tea
This should be enough for 2-3 bathes ( possible enhancement or fragrances to add ..lemon grass essential oil, sweet orange china rain fragrance oil,seashore type )
Calm (relaxing )
2 parts lavender
2 parts epsom salt
2 parts rose petals
1 part chamomile
No More Sore Muscles
2 parts Thyme
( this herb is a great muscle relaxant. This is why you see it in so many recipes)
2 parts rosemary
2 parts lavender
1 part cramp bark
( the name gives it away, excellent herb often overlooked)
1 part epsom salt
Troubled skin
2 parts rooibos tea
2 parts oatmeal
1 part sassafras
1 part chamomile
1 part comfrey leaf
http://glenbrookfarm.com/herbs/saltscrubs.html
A Natural Approach To Healthy Living
By Lucinda Jenkins LPNHC
Make your own salt scrubs
Keep that summer skin beautiful by making some of your own salt scrubs or sometimes called Salt Glows. By making your own scrubs you can save money and you will be assured of fresh ingredients . No overpriced rancid oils in plastic jars for you!
In these recipes I’m going to call for Sweet Almond oil which we have or Safflower oil because you can get it at any grocery store and has no odor that will interfere with the other ingredients. Olive oil can be used but it does have that “olive oil” smell.
If you have never had a scrub be prepared to have the softest birthday suit ever! I suggest that you shower or take a bath then apply the scrub to a clean body and try to relax for 10-15 minutes with the scrub on the body. The gives the sea salt time to open the pores and time for the epsom salt to pull toxins and restore magnesium to the body. The essential oils and herbs also get time to apply their benefits to your skin . Each recipe is for one scrubbing .
Restore the Beauty
2 tablespoons of coarse ground sea salt
2 tablespoon of Epsom salt
2 tablespoon of sweet almond oil
2 teaspoon of calendula oil
1 teaspoon of rosehip seed oil
5-7 drops of palmrosa essential oil
5-7 drops of patchouli eo
5-7 drops of bergamot essential oil
Simplicity
2 tablespoons of coarse sea salt
2tablespoons of Epsom salt
1 tablespoon of sweet almond oil
1tablespoons of rosehip seed oil
2 teaspoons of calendula oil
1 tablespoon of ground jasmine flowers
For My Man
2 tablespoons of coarse sea salt
2 tablespoons of Epsom salt
1 tablespoon of ground bay leaf
2 tablespoon of sweet almond oil
10 drops of spearmint essential oil
Elements of the Orient
2 tablespoons of sea salt
2 tablespoons of epsom salt
1 tablespoon of Duan shu Hua
( or known as Linden flower cut)
1 teaspoon of ground ginger
2 tablespoon of sweet almond oil
7-10 drops of Yuzu fragrance oil
For DIVA’S only!
2 tablespoons of sea salt
2 tablespoons of Epsom salt
2 tablespoon of sweet almond oil
1 tablespoon of rosehip seed oil
1 tablespoon of chamomile powder
1 tablespoon of lavender powder
10 drops of Patchouli essential oil
10 drops lemongrass essential oil
http://glenbrookfarm.com/herbs/herbvinegars.html
Make your own herbal vinegars
By Lucinda Jenkins
We are asked alot about how to preserve the herbs that were grown during the season. One way is to create herbal vinegars for cooking ,beauty treatments and for medicinal uses.
Some herbs that can be used are fresh bee balm, r pineapple sage( which creates a beautiful pink vinegar)burdock roots
Catnip’s leaves and stalks ,Chicory leaves and roots,Chives and chive blossoms,Dandelion flower , leaves, roots
Dill weed and seeds, Fennel herb and seedsGarlic cloves, Ginger, Lavender buds and leaves,Marjoram, Oregano, Peppermint leaves, Rosemary leaves, Spearmint leaves,Savory, Tarragon Thyme leaves,
Basic instructions
Put your fresh herbs in a clean quart jar , stuff the jar full!
Pour in 16 ozs of apple cider vinegar or until jar is full.
apply lid, (a metal lid will rust) use a cloth lid or plastic. Label the vinegar with date and ingredients and then let sit for 4-6 weeks in a pantry or cupboard.
Herbal Dressing
Follow the basic instructions using
a handful of chives
2 garlic cloves
2 sprigs of pineapple sage with pink flowers
several sprigs of rosemary
This can be used on salads and is great on a baked potato,cooked greens and other steam vegetables!
Blood builder vinegar
Follow basic instructions using
fresh or dried burdock rt
fresh or dried dandelion rt
fresh of dried yellowdock rt
Lemongrass fresh or dried
rose hips cut
Take 1-2 teaspoons a day depending upon how puny you are
Herbal Dandruff Rinse
Boil 1 cup of water and 1 cup of apple cider vinegar
Put these herbs in a wide mouth jar
2 tablespoons of dried lemongrass
2 tablespoons of dried nettle
2tablespoons of calendula petals
1 tablespoon of dried peppermint
Pour the water-vinegar mixture over the herbs
let it sit for one week and shake daily
strain the herbs out
to make a rinse dilute 1/4 of herbal vinegar with 1 cup of water
after shampooing apply rinse and let it sit on the scalp for 2-3mins
rinse out
For more information on cooking with herbs please visit our book shop for titles like
Salt Free Herb Cooking
All herbs and spices are listed on our website for purchase
http://glenbrookfarm.com/herbs/rec83099.html
Herb Recipe of the Week
Queenie Face Scrub
Combine together in a bowl:
1 cup of finely ground dried Chamomile flowers
1/4 cup of ground oatmeal
1/4 cup of ground elderflowers
1 teaspoon of sugar
mix the dry ingredients together,
add enough green tea or water to make a mud type paste
gently scrub your face and neck with the moist herb mixture
apply a warm moist towel to your face for a few minutes then rinse
You look marvelous!!
Granny note:
I would add a bit of Peppermint leaves to above.Does this type of facial work ?
Yes!
I had a 12 year old live with me, for a few months, whose face was a mess, age of face out breaks and a poor diet all her life.
I took a herbal recipe out of the herb book “Back to Eden” by Kloss and made a facial for her, she fought me all the way, but finally allowed me to put the _____ on her face, a couple times.
Soon, her face started looking better and I was hearing “Aunt Ruth, I will do the dishes after dinner, if you will fix me a facial, please?”
This from a kid, who had never heard the word ‘herb’ before.
granny
Sinus Headache Pillows
Cut two pieces of material 10”x4” and sew together or use
“OK TO WASH IT glue. Making a bag , leaving one end open stuff your bag with the ingredients given after mixing well in a bowl
1/2 of flax seeds
1 part crushed spearmint leaf
1 part crushed peppermint leaf
1 part lavender buds whole
1 part eucalyptus leaf
1 part rosemary leaf
Stuff your bag with the mixture and then sew up the end. These make great gifts and great craftshow items and retail for $14.00-$18.00 dollars
If you enjoyed this recipe and would like to receive more every two weeks then please subscribe to our e-zing called “Beauty From Nature’ [Link is here]
http://glenbrookfarm.com/herbs/srherbpack.htm
Granny note: I use all of the above in essential oils, so that I can sleep or on some days even get enough air to keep breathing, as the oxygen generator does not always fill the needs, when the air is heavy.
http://glenbrookfarm.com/herbs/rec9699.html
Insect Repellent Sachet
Combine together in a bowl:
4 parts Tansy
4 parts patchouli
2 parts lavender
1/2 of 1 part powdered orris root
Mix the ingredients together
fill cloth bags made from remnants.
tie off with a bow.
These make great craft show items, inexpensive gifts or neat items for gift baskets
http://glenbrookfarm.com/herbs/rec102499.html
Flea Repellant Pillows
2 parts pennyroyal
1 part thyme
1 part wormwood
Herbs may be cut or whole; construct a pillow for your pet to sleep on and then stuff it with the pennyroyal,thyme,wormwood
This makes a nice gift for those favorite dogs in your life
These herebs help to repel fleas naturally and without harsh chemicals.
http://glenbrookfarm.com/herbs/hsmixes.html
Make Your Herb and Spice Mixes
(That is a picture of Glenbrook’s Juniper berries, cinnamon sticks, whole nutmeg, and dried chili pepper.)
I love inventing new herb and spice combination to increase the flavor of our meals. Variety is the spice of life and with all the 1,000’s of herbs and spices our palates should never be bored!
There is such good health and cost benefit by making your own mixes. You won’t have unnecasary salt added to your mixes and you will save money too! Once you get a whiff or your own herb mixes you’ll never go back to those little tins on the grocery store shelf
Herbed Rice Mix
1 lb long grain rice
1/3 cup dried minced onion
1/3 cup dried parsley flakes
1 tablespoon dried chives
1 tablespoon dried tarragon
1 tablespoon of ground celery seed
1/2 teaspoons salt
1 teaspoons pepper
Mix the ingredients together and store in canning jars
Add a raffia bow and instruction card and you now have a gift!
Put 1 1/3 cup of water in a pan and bring to a boil, add 1/2 cup of rice mix and simmer for 20 minutes , fluff with a fork
you can also add a dried chili pepper to the mix if you like some heat!
Homemade Taco Seasoning mix
2 tablespoon of ground chili pepper(mild, hot or wildfire hot)
1 1/2 Tsp. paprika
1 Tsp. onion powder
1/2 Tsp. salt
1/2 tsp. of ground cumin
3/4 Tsp. garlic powder
Mix together and add to taco meat, chili or other dishes that called for a Mexican , Southwest flavor
Crab or Shrimp Boil
Place in a piece of cheesecloth
3 bay leaves
1/2 tablespoon of dried ginger pieces
1 teaspoon black peppercorns
1 teaspoon of brown mustard seed
1 teaspoon of dill seed
1 teaspoon of coriander seed
1 teaspoon of whole cloves
1 teaspoon of whole allspice
Five Spice Powder
Mix together
1 tsp Ground cinnamon
1 tsp Ground cloves
1 tsp ground Fennel seed
1 tsp ground ginger
1 tsp ground pepper
African Curry Powder
All ingredients are ground, mix together:
4 oz coriander seeds
4 oz turmeric
1/2 oz cayenne
1 oz ginger
1 oz mustard seeds
2 oz fenugreek seeds
2 oz cinnamon stick (cinnamon is fine)
For more information on cooking with herbs please visit our book shop for titles like
Salt Free Herb Cooking
500 Treasured Country Recipes
All herbs and spices are listed on our website for purchase
http://glenbrookfarm.com/herbs/greentom.html
Fried Green Tomatoes and other recipes
By Cheri Sicard
at Fabulous Foods .com
(That is a picture of Glenbrook’s Juniper berries, cinnamon sticks, whole nutmeg, and dried chili pepper.)
Is your tomato patch overly prolific? Or are your tomatoes taking so long to ripen you just can’t wait any longer? That’s OK, eat them green!
Green tomatoes have long been a staple of the cuisine of the Southern Untied States — they were even immortalized in Fannie Flagg’s humorous book Fried Green Tomatoes at the Whistle Stop Cafe and the movie it inspired. But with a little imagination, green tomatoes can be adapted to all kinds of recipes — think spicy Indian chutneys or exotic Mexican salsas.
Here are a few of our favorite Green Tomato recipes to get your imagination running.
Traditional Fried Green Tomatoes
Here is a good basic version of the classic Southern side dish. Of course you can get creative by adding different seasonings to the coating mixture.
4 large or 6 med. green tomatoes, thickly sliced
1 C flour
2 teaspoons salt
2 teaspoons black pepper
1/2 teaspoon cayenne pepper
oil for frying
Serves 6-8
Soak tomatoes in a mixture of about 2 quarts water and 2 tablespoons salt for about 1/2 hour.
In a large plastic food bag, mix flour, salt, pepper and cayenne. Drain tomatoes and drop a few slices at a time into the bag and shake to coat completely. Heat oil in a large skillet and fry coated tomato slices until browned on each side, about 2 minute per side. Season to taste with additional salt and pepper.
Green Tomato Pie
I originally found the recipe for Green Tomato Pie in an old cookbook my grandmother had. I made a few changed along the way and here is the version I now make. It makes a great brunch addition or a light lunch entrée. Some people even like it for dessert.
6 med. green tomatoes (about 1 3/4 lbs.)
1 C sugar
3 tablespoons flour
1 1/4 teaspoons cinnamon
1/2 teaspoon nutmeg
1/8 teaspoon ground cloves
1 1/2 teaspoons lemon zest
1/2 teaspoon salt
2 tablespoons butter
Pastry for a 2 crust
additional sugar for topping
Preheat oven to 400 F.
Serves 6-8
Blanch tomatoes in boiling water for 20-30 seconds. Remove from water, core and peel. Cut prepared tomatoes into 1/4 inch slices.
In a large saucepan, combine sliced tomatoes with 1/4 C water.
Bring to a boil, cover, reduce heat and simmer for about 5 minutes.
Remove tomatoes from liquid with a slotted spoon, reserving boiling liquid.
Combine flour, 1 C sugar, salt, cinnamon, nutmeg, cloves and lemon zest.
Add flour mixture to liquid.
Gently stir in prepared green tomato slices.
Cool slightly 10-15 minutes, and spoon into the unbaked piecrust.
Top with top pastry crust, crimp and seal edges.
Cut venting slits in tops crust and sprinkle lightly with sugar.
Bake for about 40 minutes or until crust is golden brown.
Chilled Curried Green Tomato Soup
Here’s an unusual soup to serve chilled at your next summer picnic. The recipe was given to me by my friend Victoria in Atlanta.
1 tablespoon olive oil
3 minced garlic cloves
1 large onion, finely chopped
2 teaspoons curry powder
1 large potato, peeled and cubed
4 large green tomatoes, peeled and cubed (about 2lbs.)
2 cups chicken stock
3 tablespoons chopped fresh cilantro
2 tablespoons chopped fresh mint
1 tablespoon sugar
1/2 cup whipping cream
salt and pepper to taste
additional fresh mint for garnish
Heat oil over medium-low heat in a large saucepan.
Add garlic, onion and curry powder.
Cook, stirring frequently, until onion is soft but not browned, about five minutes.
Add tomatoes, potato, stock, cilantro, mint, and sugar.
Bring to a boil; reduce heat, cover and simmer for about 35 minutes.
Puree soup in batches in a blender or food processor.
Return to saucepan and stir in cream.
Let cool and season to taste with salt, pepper and additional sugar if desired.
Cover and refrigerate for at least 3 hours.
Taste and adjust seasonings before serving. Garnish with mint and/or cilantro leaves if desired.
Serve cold.
Green Tomatoes with Goat Cheese
Here’s an elegant side dish that puts all those extra green tomatoes you have to use. Greek style feta or French style chevres (both goat cheeses) work equally well here.
4 medium green tomatoes
a tablespoon balsamic vinegar
2 teaspoons minced fresh oregano leaves
1 cup crumbled goat cheese (feta or chevre)
4 teaspoons olive oil
salt and coarsely ground fresh ground black pepper
Serves 4
Cut tomatoes into 1/2 inch thick slices.
Coat a shallow baking dish with oil. Place tomato slices, in a single, overlapping layer, in the bottom of the baking dish.
Sprinkle tomatoes with vinegar and scatter minced oregano over tomatoes.
Broil 5-8 inches below a preheated broiler and broil until tomatoes are hot and cheese is just starting to brown, about 7-8 minutes.
Season with salt and pepper and serve.
Cheri Sicard is the editor of FabulousFoods.com, a favorite net destination for recipes, cooking tutorials, health and fitness information, holiday and entertaining ideas, celebrity chef interviews, cookbook reviews and more. Sign up for their free cooking and recipe newsletters!
For more information on cooking with herbs please visit our book shop for titles like
Salt Free Herb Cooking
500 Treasured Country Recipes, a great book for comfort food cooking!
http://glenbrookfarm.com/herbs/potpourri.htm
How to make potpourri
Basic Potpourri
In a small bowl put your fixative which is orris root.
(Orris Root helps to hold the scent, this is why it is called a fixative)
Now is the time to add any other powders like cinnamon, or nutmeg, or other spices.
Add 7-9 drops of fragrance oil or essential oil per 1 tablespoon of orris root.
Mix this together really well and then store in an airtight container for 1-7 days.
The longer you store the stronger it gets.
After your orris root has cured , mix your other ingredients together.
Add your orris root fixative to the other dry ingredients
Place in an airtight container and leave in a dark place for 4-6 weeks.
Shake the container daily
After the curing time, transferr the potpourri to your decorative container of choice.
Suggested combinations of ingredients
Country Time
Apple Slices
orange peel
cinnamon sticks or pieces
cockscomb
cloves and rosehips
scent with apple cinnamon fragrance oil
Lady Victorian
lavender buds
rosebuds and petals
colored babu
angel wings colored
straw flowers colored
scent with lavender or rose or musk
Christmas
Globe Flowers white
small pine cones
Angel wings white
Cedar Tips
Scent with Christmas Pine Fragrance oil
Use your imagination! These make great gifts!
All the essential oils and fragrance oils sold at Glenbrook Farms can be used in potpourri.
Please take a look at our potpourri supply catalog
http://glenbrookfarm.com/herbs/rec10399.html
Potpourri Rocks
These handmade little rocks can be added to potpourri to increase the potpourri scent and increase the longevity of the scent. They can also be used alone, tied in a pretty sachet or added to your sachets. You can mix in lavender buds or rose petals in your dough to add texture and visual beauty to your potpourries
mix together in a bowl:
1 cup of salt
1 cup of flour
1/2 -3/4 teaspoon of essential oil or fragrance oil
food coloring if desired..( I like pink with red rose petals added)
1 cup to 1 1/3 cup of very hot water
mix ingredients into a stiff dough and then shape into balls, flat stones,or squares...let your imagination go.
let them air dry until hard and then use
http://glenbrookfarm.com/herbs/potballs.htm
Today, I’m going to show you another idea for using the potpourri dough.
If you are like me, you have lots of decorative bowls that you love to display on coffee tables or counter tops. I was looking for something new to fill my bowls.
Sure apples and oranges, are great for the kitchen, but what about for the living room. I’ve used the balls covered in beans, seeds, grape vine ball & marbles. What else could I use?
I had just finished the Potpourri Tile & Potpourri Easter Egg projects, when I thought about combining the two. These rock balls were made with the potpourri dough covering styrofoam balls.
This is the recipe that I used for these balls, but you can add to them or use the recipes from the Potpourri Tiles.
What you need for 3 Balls
1 Styrofoam balls - 2” to 3” depending on what you want
1 cup salt
1 cup flour
1/2 -3/4 teaspoon of apple cinnamon fragrance
3 Tablespoons of ground cinnamon
1 cup to 1 1/3 cup of very hot water
Jute Twine or ribbon for decoration
* Recipe compliments of Glenbrook Farms
What to do
1. Mix all ingredients together in a bowl into a stiff dough.
* Of course don’t include the twine or the styrofaom balls.
2. Apply the dough to cover the styrofoam ball. You will only need a thin layer to coat the ball. The thinner the layer of dough, the easier it will be to get a smoother result. Of course, maybe you want them to be more irregular.
3. Allow the balls to dry for about 12 hours. Turn them over every hour in the beginning. This will help to keep a smoother look with no flat side.
4. Tie a piece of twine or ribbon around each ball to finish them.
http://vegkitchen.com/tips/preserving-garlic.htm
Preserving Garlic
By Victoria Renoux
A time comes in most garlic lovers’ lives when they suddenly go overboard. Gardening types will become so enamored with the stinking rose that they plant and harvest more than they can possibly eat. Others, drawn into a passion-induced frenzy, go to their local farmers market and buy cases of precious and perishable garlic with no idea of how they can possibly consume it all before it spoils. Both scenarios necessitate the exploration of methods of garlic preservation. As we all know, garlic preserved by any method is not a substitute for fresh, but it does have its own charms and advantages, especially when fresh garlic is out of season. Different methods of preserving garlic lend themselves to their own culinary uses, so explore them all and see which ones best suit your needs.
Before we examine the specific preservation methods, I want to emphasize that preserving garlic in oil is not safe unless the garlic oil is frozen. Garlic is a low-acid food and oil provides an oxygen-free environment, a combination that allows the growth of the bacteria Clostridium botulism, which causes botulism. However, if you follow the methods in this book for freezing garlic-and-oil mixtures and keep them frozen until needed, it is safe.
Since we are discussing the potential dangers of preserving garlic, I would like to bring up a peculiar aspect of garlic’s personality that is a bit disconcerting but not dangerous. Garlic sometimes changes color. It turns blue when its sulfur compounds come into contact with copper. Not much copper is needed for this to happen. The water in some areas of the United States contains enough copper to cause this reaction. Copper utensils can also instigate a color change in garlic. If garlic is harvested before maturity or is not allowed to completely dry, it can turn green in the presence of acid, such as from lemon. These color changes, as bizarre as they are, do not harm the garlic. It is still safe to eat.
There are six excellent methods for preserving garlic. They are freezing garlic, drying garlic, garlic vinegar, garlic salt, garlic oil, and refrigerator garlic pickles.
Freezing Garlic
Perhaps the easiest way to preserve garlic is to freeze it. Just peel the cloves and place them in freezer bags in the freezer. Easier yet, simply place the unpeeled garlic in freezer bags and remove as needed. With both these methods, the cloves become a little mushy when they are thawed, but their flavor remains good.
Another method for freezing garlic is to chop it and wrap it tightly in plastic wrap. With this method, you can simply grate or break off small amounts of chopped garlic as needed, which is helpful for cooks who often must quickly throw a meal together.
You can also freeze garlic that has been pureed in oil. This is nice because the oil keeps the mixture from freezing solid and it can be spooned out as needed, another help for busy cooks. To make frozen garlic oil puree, place one part peeled garlic cloves in a blender or food processor along with two parts olive oil. Puree the mixture, then immediately transfer it to a freezer container. Cover the container and place it in the freezer. Do not store the garlic oil puree at room temperature or in the refrigerator because the mixture can support the growth of Clostridium botulism bacteria.
Drying Garlic
Peel the garlic, making sure to discard any bruised or damaged cloves. Cut the cloves in half lengthwise, place them in an electric food dehydrator, and follow the manufacturer’s instructions for drying.
If you do not have a food dehydrator, you can dry the garlic in your oven. Make drying racks by stretching cheesecloth over the oven racks and securing it with toothpicks. Place the garlic on the racks and turn the oven to 140 degrees Fahrenheit for two hours, then lower it to 130 degrees until the garlic is completely dry and crisp.
Garlic Vinegar
To make garlic vinegar, take a bottle of white or red wine vinegar and drop in either whole or chopped garlic. Use as much garlic as you wish, as long as it is completely submerged in the vinegar. Store your garlic vinegar in the refrigerator and use both the vinegar and the garlic in salad dressings or any dish that calls for both vinegar and garlic. Garlic vinegar will keep, refrigerated, for about four months. If mold develops, discard the mixture.
Garlic Salt
Place dried garlic in a blender and process it until it turns to powder. Add four parts sea salt for each one part garlic powder and process for just a second or two to combine the two ingredients. Do not process the garlic salt too long because it will cake. Store the garlic salt in an airtight glass jar.
Garlic Oil
Fresh garlic and oil are a dangerous combination if left at room temperature. Because of garlic’s low acidity and oil’s lack of oxygen, they can cause botulism toxin to develop. However, peeled cloves of garlic can be added to oil and stored in the freezer for several months.
Commercially prepared garlic in oil contains a preservative to increase the acidity of the mixture and keep it safe. To make garlic-flavored oil at home, add dehydrated garlic to olive oil in a wide mouth jar, screw on the lid, and place the jar in the refrigerator. If the olive oil turns solid, just spoon it out. Be careful, however, to always use a dry spoon.
Refrigerator Garlic Pickles
Loosely fill a glass jar with peeled garlic cloves. Add enough red or white wine vinegar to cover the garlic and then add about one tablespoon of sea salt per cup of vinegar. Dried (not fresh) herbs such as red pepper flakes, bay leaves, and oregano may be added to taste. Cover the jar with a tight-fitting lid and shake to distribute the salt and herbs. Refrigerator garlic pickles will keep almost indefinitely in the refrigerator, as long as the garlic remains submerged in the vinegar.
Excerpted from For the Love of Garlic: The Complete Guide to Garlic Cuisine. Reprinted by permission of Square One Publishing.
http://vegkitchen.com/tips/nuts.htm
Go Nuts for Goodness Sake!
By Zel Allen
How often I’ve heard friends respond to my offer of nuts by saying, “Oh, no thank you, they’re too fattening.” In other instances, people who simply cannot stop eating them tell me, “I know nuts are bad for me, but I just love ‘em.” Many people are convinced that nuts are unhealthful because they are high in fat. What they fail to realize is the fats contained in nuts are actually beneficial. Along with their healthful mono- and polyunsaturated fats, nuts are a storehouse of vitamins, minerals, and phytochemicals that aid in lowering cholesterol and reducing the risk of heart attack. Nuts offer other benefits because they are a source of plant sterols, indoles, phenolic compounds, and bioflavonoids that have been shown to prevent some cancers.
Bolstering the case for including nuts in the diet, the United States Food and Drug Administration released a report in July 2003 giving nuts the thumbs up. They announced product labels could now make health claims that consuming 1.5 ounces of nuts a day as part of a diet low in saturated fat and cholesterol was beneficial in reducing the risk of cardiovascular disease.
Nuts are a Treasure Trove of Nutritious Properties
Too often people are so focused on the fat content of nuts they ignore other data listed on nutrition panels. For instance, the labeling confirms that nuts are a very low-sodium food and they contain no cholesterol. Nuts are an excellent source of plant protein and dietary fiber. One ounce of raw almonds provides 6 grams of protein plus 3 grams of fiber. That same quantity of raw peanuts provides 7 grams of protein and 2 grams of dietary fiber. Yet these amazing figures are pushed out of focus while attention is given to the high fat content of nuts, often made unhealthful by the addition of oils and salt “to make them taste better.” In addition, this exceptional food contains a host of beneficial nutrients not listed on food labels, like vitamins, minerals, and phytochemicals. In their simple, natural state, nuts are a nutrient-dense food that has rich, satisfying flavor without the need for alteration or enhancement.
Even though all nuts have some nutritional components in common, each variety has some unique properties. Chestnuts, for example, are the only nuts that contain a measurable quantity of vitamin C. One ounce of boiled chestnuts contains 7.6 grams of vitamin C, while most other nuts contain none.
All nuts contain calcium, but almonds stand apart with 248 mg for 3.5 ounces. With 17.3 mg of copper for 3.5 ounces, hazelnuts are recognized for their high level of this mineral, which contributes to bone health and keeps blood vessels functioning optimally.
Iron and zinc, two minerals present only in small quantities in a plant-based diet, can be found in nuts. Cashews and pecans boast ample supplies of zinc, with 5.6 mg and 4.5 mg respectively for 3.5 ounces. One of the many important functions of zinc is its contribution to our sensory ability to taste.
Cashews contain exceptional quantities of iron, a mineral vital to the production of hemoglobin. Brazil nuts are the champions of selenium, an important antioxidant and detoxifier, while pistachios, chestnuts, and almonds contain a storehouse of potassium, which plays a major role in the regulation of our heartbeat.
Every variety of nuts offers fiber, but pistachios and almonds are at the top of the list. Credit almonds and filberts for their high content of vitamin E, an antiaging protector against free radical damage to our cells. Ranking just below beans, berries, artichokes, and apples, pecans offer the highest number of antioxidants in the nut family. Each variety of nut contains arginine, the amino acid that aids in forming nitric oxide to keep the blood vessels pliable for good blood flow. Peanuts and almonds supply us with the greatest quantity of arginine.
Nuts are exemplary citizens of the plant world and deserve a place on the daily breakfast, lunch, or dinner plate. Because data from recent studies unveiled the merit of nuts, health professionals now agree that a small daily serving of 1.5 ounces of nuts may reduce the risk of heart attack.
Put Oil-Roasted Nuts on the No-No List
Common sense tells us that nuts roasted in unhealthful oils and doused with salt are not a smart addition to anyone’s diet. First, the oil used in roasting may be partially hydrogenated, a process that changes the chemical structure of the oil, turning it into a dangerous trans-fatty acid. Hydrogenated and partially hydrogenated fats are two to four times more troublesome in the bloodstream than saturated fat. Because trans-fatty acids tend to raise LDL cholesterol (the bad guys) and lower HDL cholesterol (the good guys), they are a factor leading to serious coronary artery disease. Frequently nuts are roasted in partially hydrogenated oils, turning healthful raw nuts into a product that poses a health risk. Medical experts warn that hydrogenated fats and excessive amounts of saturated fats in the diet contribute to atherosclerosis, a buildup of plaque in the arteries that raises the risk of heart attack.
Second, roasting nuts in oil adds unneeded calories. Consider that one tablespoon of any oil contains about 120 calories and approximately 14 grams of fat.
The third problem to the unhealthful combination is the amount of salt one can consume in a handful or two of salted nuts. The accepted level of salt intake that nutritionists agree upon is about one teaspoon (2300 mg) per day. At social gatherings, guests may easily exceed this amount by unconsciously reaching for one handful of salted nuts after another.
Nuts Promote Weight Loss
Because nuts are so full of nutrients, their fats, carbohydrates, and protein combine to bring rich, earthy flavor to the palate and provide a feeling of satiety when small amounts are added to the diet. Even the “little bit goes a long way” practice of consuming one or two ounces of nuts a day can promote weight loss when other dietary fats are reduced. Eaten in these small quantities, nuts can provide a healthful alternative to foods high in saturated fats and cholesterol such as meat, chicken, fish, eggs, and dairy products. Consider incorporating nuts into a salad, soup, vegetable stir-fry, or casserole with vegetables, legumes, and grains. You won’t lose anything but a few pounds.
People used to eating fatty foods will find nuts an enjoyable substitute. Because nuts are high in mono- and polyunsaturated fats, yet low in saturated fat, dieters will find these small quantities of nuts a pleasurable replacement for their usual snack foods, such as potato or corn chips. It is important, however, that dieters’ total calorie consumption be taken into consideration. One cannot lose weight by simply adding another high-fat food to an already fatty diet.
Nuts Contain Good Fats
The monounsaturated fats in cashews, almonds, peanuts, hazelnuts, macadamias, pistachios, and pecans, and the polyunsaturated fats in walnuts, are shown in many studies to reduce LDL cholesterol, resulting in a lower risk of heart attack. Studies have found that nuts are helpful in preventing some types of cancers, while other studies report that nuts reduce the risk of type 2 diabetes.
Excerpted from The Nut Gourmet: Nourishing Nuts for Every Occasion (Book Publishing Company) by Zel Allen. Zel, along with her husband Reuben, runs the popular monthly online zine Vegetarians in Paradise.
http://vegkitchen.com/tips/dried-fruit.htm
Add Variety with Dried Fruit
Concentrated sources of natural sweetness and nutrients, dried fruits deserve a prominent place in the family snack pantry. All are excellent sources of dietary fiber and are filled with natural sugars, which, when added to cereals, baked goods, and trail mixes (or just eaten on their own), coax the palate to appreciate natural, rather than refined sweetness. Dried fruits are rich in minerals, notably iron, magnesium, phosphorus, and calcium. They contain varying amounts of vitamins A and C, depending on the fruit.
Many dried fruits available in supermarkets have been treated with sulfur dioxide, a gas that helps the fruits retain their color. Though this preservative is defined as GRAS (Generally Recognized as Safe) by the FDA, the process is done primarily for cosmetic purposes. Those who would like their dried fruits unsulfured would best purchase them in natural foods stores, where some of the packaged or bulk dried fruits are labeled as such.
Most of us keep raisins in our pantry, but consider other fruits available in dried form, including dates, prunes, apples, peaches, pears, papaya, mango, banana, figs, cranberries, cherries, and pineapple. Please choose organic forms of these fruits as often as possible. Here are a few ways to enjoy dried fruits on a regular basis:
As a snack: It almost goes without saying that most dried fruits are excellent as a naturally sweet snack, eaten out of hand, for children and adults alike.
In baked goods: Raisins, dates, and currants are commonly used in muffins and quick breads; for a change of pace, try using chopped apricots, peaches, pears, or prunes.
In trail mixes: Combine whole or chopped dried fruits with nuts and seeds to make high-energy snacks.
In cereals: Go beyond the commonplace raisins and use other dried fruits, chopped into small bits, to dress up both hot and cold cereals.
Stewed dried fruits: To plump dried fruits, cover them with hot fruit juice and let stand overnight in the refrigerator, covered. Try combining several types to make an interesting winter fruit compote to have for breakfast or dessert, topped with a dollop of low-fat vanilla yogurt or soy yogurt.
Fancy fruit salads: Add any kind of dried fruit (chopped or sliced if large) to fresh fruit salads for variety and texture.
Sweet side dishes: Combine dried fruits with sautéed sweet vegetables (carrots, winter squashes, sweet potatoes, or other root vegetables). Chopped pitted prunes, mission figs, cranberries, and raisins are especially good for this purpose.
http://vegkitchen.com/tips/go-green.htm
10 Low-cost Ways to Go Green in the Kitchen
by Mary Collete Rogers
[Granny would call these hints ‘frugal’]
1.
Skip the Bag: It’s bad enough that we are the world’s biggest consumers, but must we put every last one of our purchases in a brand new plastic bag? For grocery purchases, consider skipping bags entirely for just a couple items and for big things like pre-packed bags of fruit, laundry detergent and jugs of apple juice. As for produce bags, do you really need one for durable produce items like apples, onions, avocados, etc. Cost to You: $0
2.
Reuse: For items that really need a bag—reuse! When I lived in Japan, people routinely brought their own bags shopping. Start small by just reusing grocery bags and produce bags that aren’t dirty or damaged (like the ones that just held a bunch of cherries or head of broccoli.) Graduate to rinsing and drying bags that are dirty from a previous use. Cost: $0
3.
Invest in Cloth: Invest in cloth grocery bags that will last a lifetime. Although stores hand out plastic bags for free, they are anything but. Learn more about the true costs of the estimated 500 billion to 1 trillion plastic bags consumed worldwide each year at Reusable Bags. Go one step better by buying bags from an environmental organization, bags made from recycled fabrics, or fair trade bags hand crafted in developing nations. Google “canvas grocery bag” for ideas. Cost: $1.00 and up, per bag, less bag credits over the lifetime of the bag.
4.
Watch Out for Waste: An astounding 14% of the food we buy goes to waste. Of course we don’t like sending our hard-earned cash down the drain with our rotted food, but equally unfortunate are the wasted fertilizers, pesticides, farm equipment fuel, transportation fuel, refrigeration and packaging associated with it Cost: $0 (Actually, the meter runs in reverse on this one. Reducing waste to save the planet saves you money, too.)
5.
Say No to Non-St: Non-stick cookware is great for effortless clean-up. But what price the convenience? Producing non-stick surfaces releases perfluorooctanoic acid (PFOA), a “likely human carcinogen,” into the atmosphere. According to the Environmental Working Group, “PFOA never breaks down in the environment, so every molecule of it produced since the 1950s or earlier will forever be in our air, water and bodies. In animals, PFOA causes cancer, birth defects and other health problems.” The alternative: buy plain metal pans. They aren’t hard to clean. Just rinse and scrape immediately after use, or fill with a little water and boil a couple minutes before scraping. Cost: I got a set of stainless cookware for $50 on sale.
6.
Buy for Life: Whenever possible, invest in lifelong kitchen gear. It may cost a little more, but buying high quality pans, knives, graters, bowls and other tools eliminates multiple purchases and all the resources required for their production, transport and packaging. Some examples: Non-stick pans which invariably chip, flake and deteriorate, requiring replacement; electric teapots that burn out within a year (just use a pan); and the thousands of zip lock bags and hundreds of disposable plastic containers used in a lifetime (buy a singe Tupperware¨ container that lasts a lifetime.) Cost: Initial investment varies by item, but savings add up over the life of product.
7.
Go Slow on Gadgets: How many sandwich grillers, snow cone makers, olive pitters and corn butterers are wasting space in cupboards across America? Consider carefully before purchasing the latest trendy gadget: Will you really use it? Will it really save time? If it will be used only occasionally, can its job be accomplished as easily with another tool in your collection? Cost: $0 (Actually saves money)
8.
Plastic or Paper? How About Neither: With one or more dishwashers in every kitchen, isn’t it curious that we still use disposable tableware for get- togethers. Why not use your regular cups, dishes and silverware? Cost: $0 (Actually saves money) At the very least, buy heavy-duty plastic that can withstand several washings and uses before being tossed. Check out www.recycline.com for recycled and reusable plastic tableware.
9.
Tree Rescue: Something spills on the floor and you automatically reach for a paper towel. Ditto if your hands are dirty from cutting chicken. Paper towels are a habit we’ve been sold by paper towel manufacturers. Sponges, dish rags and dish towels make perfectly sanitary and capable replacements, with the exception of blotting grease from bacon and water from fish and meats. At the very least, buy unbleached, recycled paper towels. Cost: $3.00 for sponges; $10.00 for dish towels; $5.00 for dish rags, but cost is recouped quickly from savings on paper towels.
10.
Oven Smarts: While baking today’s chicken, bake tomorrow’s rice and the next day’s baked potatoes. It takes a little thinking ahead, but planning leads to meals that maximize the oven’s heat, like the classic meatloaf, baked potato, roasted carrots and custard for dessert combo. Also, avoid using your oven in summer, especially the oven cleaner, and minimize or just skip preheating time. Cost: $0
Who doesn’t want the benefits and enjoyment of excellent health? It can’t happen without a healthy planet. Day by day, begin building the kitchen habits that protect the air and water that goes in our bodies and the land that produces our food.
Mary Collette Rogers is the author of Take Control of Your Kitchen. In addition to writing, she offers kitchen makeover services, meal planning consultations, and classes on healthy cooking, in the hope of sharing her practical KitchenSmart habits and tools so busy people everywhere can enjoy wonderfully delicious and nourishing meals. Visit her at Everyday Good Eating.
http://vegkitchen.com/tips/cooking-gluten-free.htm
Cooking & Baking Gluten-Free: Tips from a Gluten-Free Goddess
by Karina Allrich
New to this whole gluten-free thing? Not sure how to substitute the wheat flour in a favorite recipe? Need to cook without additional problematic ingredients — such as milk or soy? These tips are for you, Babycakes.
Cooking & Baking Gluten-Free
After six years of living gluten-free, cooking safely is second nature. It’s (honestly) no big deal. The key — for me — is to keep things simple. Here’s how I do it: I don’t keep sacks of ten different alternative flours in my fridge. Oh, I did in the beginning. Based on advice, I mixed my own blends. I stockpiled. I paid $11.99 for a bag of xanthan gum. I ground my own almonds. And guess what? I ended up tossing out bags of rancid flour (who knew brown rice and bean flours spoil alarmingly fast?) not to mention, the pounds of alleged bread I baked from scratch. I chewed endless rawhide cookies and scraped the filling off sawdust piecrusts. I discovered that soy and bean flours not only taste terrible, they make me swell like a beach ball! How attractive!
My solution? I found some tasty gluten-free baking mixes that agreed with me, and I keep one of each on hand, in the pantry. My personal favorites?
Flours for baking (and most) one-to-one substitutions in recipes:
* I use Pamela’s Ultimate Baking Mix. It’s never let me down. I even use it to thicken sauces and soups. It’s especially fab in flourless quiches, muffins, and pancakes. For those of you looking for a dairy-free nut-free sugar-free all-purpose baking mix (Pamela’s baking mix contains almond meal and buttermilk) I recommend Namaste mixes (the muffin mix works as well as Pamela’s in baking recipes).
For bread, foccacia and pizza crust:
* My favorite mix for bread is Pamela’s Amazing Wheat Free Bread Mix with sorghum flour. I heart the taste and texture. It’s the best bread I’ve baked in five years gluten-free. It’s also dairy/corn/soy/potato free.
For General All Purpose Baking:
*
Pamela’s Amazing Wheat Free Bread Mix works as a one-to-one flour mix when you need to bake nut-free (Pamela’s Ultimate Baking and Pancake Mix contains almond flour). I also like the hypoallergenic and sugar-free Namaste Muffin Mix for baking.
*
In the spirit of fairness I should mention, Gentle Reader, that there are many other basic gluten-free flour and baking mixes on the market: Namaste — as mentioned — Arrowhead Mills, Authentic Foods, Bob’s Red Mill, Gluten Free Pantry, to name a few. Check your local supermarket’s natural foods aisle. Whole Foods, Wild Oats, and well stocked health food stores usually carry several. Just remember to read the label carefully for any additional problematic ingredients (for those with lactose intolerance, casein, soy, legume or nut allergies, note that some gluten-free mixes may contain dairy, soy, bean flour, sugar or nuts. Don’t be like me and assume that just because a product declares itself “Gluten-Free”, you can eat it!)
*
For cornmeal recipes I use Arrowhead Mills Organic Cornmeal.
*
Rolled oats? Oats are a sticky issue for those with celiac disease because widely available oats are problematic due to cross contamination with wheat crops. The good news is that a few small, independent farmers are now growing and milling certified gluten-free oats. Because whole grain oats are high in fiber, protein and iron, this is great news for those living gluten-free. Just be 100% sure the oats or oatmeal you are purchasing are “Certified Gluten-Free”. Lara’s Oats from Cream Hill Estates is one gluten-free company; others are available on-line. On a side note — the high fiber in oats may take some getting used to for those with touchy tummies. Start slow. Try 1/2 cup of oatmeal twice in one week and see how you handle them. Gradually, you can more into your weekly menu as your body grows used to the fiber. (Drink plenty of water!)
For Sauces, Gravies, and Dredging (Coating in Flour):
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For thickening stir-fry sauces I use cornstarch.
*
Arrowroot starch works well for gravies served right away.
*
For a making roux, or paste for basic white sauce or cheese sauce, any basic rice flour or gluten-free flour mix will work (but don’t use bean or soy flour — they have too strong a taste). If you have sweet rice flour on hand, that works very well.
*
For dredging veggies, potato cakes or veggie burgers before frying try a blend of gluten-free flour mix and a little cornmeal.
For Bread Crumbs:
*
My favorite crumbs — for all kinds of recipes — is a tad unconventional. But really delicious! I haul out my food processor and process several toasted gluten-free waffles into crumbs. Plain gluten-free waffles usually have no sugar. Add some dried Italian herbs or your favorite seasoning, if you wish. Drizzle with olive oil or melted butter and pulse. Very yummy, crunchy and golden when baked. (And no, they’re not sweet.)
*
Processing pieces of your favorite toasted gluten-free bread works. Or try crumbled corn tortilla chips, rice chips, or potato chips. Failed gluten-free breads can be processed into crumbs and frozen for later use. Note that adding dried herbs and seasonings give gluten-free bread crumbs a big flavor boost.
Karina’s Gluten-Free Baking Tips:
*
Keep your sense of humor handy. It helps in gluten-free baking, Darling. Hockey pucks and doorstops are inevitable. We’ve all been there. Remember the bread crumb trick. You can always use crumbs!
*
When subbing wheat flour in old favorite recipes, try your favorite self rising baking mix. Gluten-free flours can always use a little boost in leavening. And the beauty of using gluten-free baking mixes in recipes is this: the right amount of xanthan gum (needed for binding and texture) is already in the mix.
*
For those of you interested in mixing your own gluten-free flour mix from scratch, here is a basic guideline, with options:
Basic Gluten-Free Flour Mix
Combine:
* 2 cups rice flour (or 1 cup rice and 1 cup sorghum flour)
* 2/3 cup cornstarch (or potato starch)
* 1/3 cup tapioca starch (*or almond meal or buckwheat or quinoa flour for more protein)
* 1 teaspoon xanthan gum (or guar gum)
Note: Subbing denser flours such as almond, buckwheat or quinoa will result in a heavier, denser product. Experiment and find the formula and texture you like best.
Self-Rising Flour Mix
Combine:
* 1 cup gluten-free flour mix
* 1 1/2 teaspoons baking powder
* 1/2 teaspoon salt
Adding Moistness and Flavor to Gluten-Free Baked Goods
*
Choose a recipe wisely. Recipes containing pureed fruit, shredded veggies, yogurt, or sour cream translate beautifully to gluten-free. Think: banana muffins, carrot or pumpkin cake, sour cream apple cake.
*
Adding applesauce, pureed fruit or yogurt to recipes helps gluten-free cakes, muffins and quick breads stay moist.
*
Adding shredded or desiccated coconut, chopped nuts, dried fruit, and chocolate chips also goes a long way to improving texture and flavor. Start with adding one half cup to your favorite recipe. Experiment and have fun.
*
Use organic brown sugar instead of refined white sugar. It boosts moistness and flavor.
*
Use more vanilla. I always double the vanilla in my recipes. Gluten-Free flours can taste strong and unfamiliar, and a little extra vanilla helps soften their flavor.
*
Add extra baking spices — like cinnamon and nutmeg — to deepen flavor complexity (cinnamon and chocolate is a yummy secret combo of mine).
Baking Times and More
Baking and rising times vary depending upon many factors:
*
Where do you live — high altitude or sea level? High altitude gluten-free baking usually requires a little less liquid (start with 2 tablespoons less) and a higher oven temperature (increase oven temp by 25 degrees F) or a longer baking time. If I use a self-rising mix such as Pamela’s in my baking recipes, the only change I make for high altitude baking is to add 25 degrees F to my oven temperature.
*
Humid or dry? Flours grab moisture and become damp — this can affect the outcome. Start with 1 to 2 tablespoons less liquid if you suspect your flours are dampish from humidity.
*
Ice cold ingredients or room temperature? I find baking with room temperature ingredients works best when baking gluten-free. When making gluten-free bread, eggs at room temperature are a must. Yeast needs a warm environment to rise properly — a temperature of 100 to 110 degrees F is ideal.
*
Thick glass pan or thin dark metal? Baking pans may require more or less baking times — see your pan manufacturer’s advice.
*
Oven temperatures vary slightly from oven to oven. Tune in to yours and notice if recipes tend to take longer — or shorter — to bake. Adjust baking times accordingly.
*
Place pans in the center of a pre-heated oven — not too close to the top or bottom — for even baking.
*
Gluten-free batters are a little weird. Cake batter is thicker. Bread batter is looser than dough. Cookie dough is almost the same, but tends to spread faster during baking (try chilling cookie dough and baking on parchment).
*
Egg sizes vary. This affects the liquid to dry ratio in a recipe. Most recipes are based on large eggs.
*
Until you get the hang of baking gluten-free, I suggest keeping a sharp eye on what’s in the oven. When it looks done, make sure the batter is firm and set in the center (jiggle the pan a tiny bit or lightly touch the top). A wooden pick inserted in the center can tell you if the batter is still wet (but chocolate chips can melt and make this method sometimes unreliable).
*
I find — with brownies and cookie bars, especially — that it is easy to over-bake gluten-free treats. The center may appear too soft while the outside edges are browned just right. I take it out at that point, usually, as I prefer a softer center, and the dessert will continue to “bake” for a minute or two before it begins to cool.
Remember — it’s an intuitive thing, this gluten-free baking deal. There is really no substitute for experience. The trial and error method is your best teacher in Gluten-Freeland.
Substitutions
Sugar
Okay. I know sugar has gotten a bad rap. It’s blamed for all kinds of symptoms. And some individuals may, indeed, be sensitive to too much of it. After a lot of experimenting and personal research, here is what I — personally — think about cane sugar. (If you are allergic to cane because it is in the grass family, note you may be able to handle beet or palm sugar; ask your doctor.) Living gluten-free is tough. It really is. And in this Gluten-Free Goddess’ humble opinion, a truly tasty gluten-free treat is worth a thousand words — or a thousand smiles.
Eliminating wheat from recipes is huge and problematic (you know, you lose that whole stretchy elasticity and tender crumb mouth feel thing). To create a gluten-free treat that really is a treat is a challenge. Taking sugar out of the equation diminishes the texture and mouth feel of traditional recipes even more. Sugar adds not only sweetness to baked goods, but structure. I’ve tried baking without it. I’ve used date sugar, processed raisins, agave syrup, stevia. The end results too often screamed Health Food. They were a tad, shall we say, cardboard-esque. And they usually ended up getting tossed in the garbage after a six month stint in the depths of the freezer.
My compromise? I bake with organic brown sugar or sucanat (a vegan unrefined sugar). I have one treat a day. It satisfies my sweet tooth, and I don’t feel deprived. But if you really must avoid sugar, Darling, here’s one possible sub if you’re not a vegan:
3/4 cup honey (reduce liquid in recipe by 1/4 cup) can be substituted for 1 cup granulated or brown sugar. Not recommended for cookies. Flavor and density will be affected.
If you are a vegan, try using maple syrup (though it will add maple flavor) or gluten-free brown rice syrup, or agave syrup.
Fruit, Flavor and Dairy Substitutions
I am often asked, Can I sub pumpkin for the sweet potato in a recipe? Or, dried cranberries for raisins? Yes. And yes. I find that most fruit purees are interchangeable, according to taste. If you don’t care for banana, try subbing pureed pumpkin. Hate walnuts? Use pecans. Love dried cherries and dislike raisins? Go with cherries. Experiment and have fun. Be creative with recipes. Some of my favorite combos were accidental pairings. Think: fruity with spice, sweet with sour, creamy with crunchy, chocolate with anything!
The Dairy Question
Yes, Babycakes, I know. I feel your pain. Many gluten-intolerant folks develop a lactose intolerance or casein allergy as a result of celiac damage. I sympathize. I’m one of the fifty per cent of celiacs who are saddled with gluten and casein intolerance. You’re not alone.
Cooking Dairy-Free Tips
My favorite dairy free substitute in gluten-free cooking is light coconut milk. I use it in sauces, soups, curries and stir-fries. It’s fabulous in whipped sweet potatoes, pumpkin and winter squashes. (Check and compare labels as too much guar gum, a common additive in coconut milk, can act as a laxative for sensitive individuals).
Butter?
If soy is not an issue for you, a great tasting vegan butter substitute is Smart Balance Light. It has flax oil in it (good for those nifty Omegas). Spectrum and other companies also make gluten-free margarine — but keep an eye out for casein, often added in so-called “Dairy Free” products.
For a vegan butter sub in baking I use Spectrum Organic Shortening or extra light olive oil in muffins, quick breads, bread, cookie bars and most cakes. When one half to one cup butter is called for in a recipe, oil will work. Otherwise, I’d choose the Spectrum Organic Shortening. In the case of a flourless chocolate cake recipe calling for two sticks of butter, though, nothing truly substitutes. When butter is the star, oil will only be oily.
Another vegan alternative to baking with butter is coconut oil. And for those who tolerate soy, silken tofu can work in many recipes.
Milk?
For milk substitutes in baking, gluten-free rice or nut milks work very well. Use plain for a neutral flavor, or vanilla/chocolate for a flavor boost. Coconut milk also works.
For milk substitutes in creamy sauces, try using plain gluten-free rice and nut milks. They are rather thin, and usually need a little help in thickening, but they work. I whisk a tablespoon or two of starch (such as arrowroot or tapioca starch) to the rice milk to help thicken it.
Cheese?
Cheeses can be harder to sub. Gluten-free cheese subs may be soy based, or nut based, or rice based. Some are just plain awful. Others, not so bad. Many don’t melt well. Shredding helps. Seasoning helps. If I’m going to use a non-dairy cheese I’ll often use one with diced jalapenos. The peppers help cover up the bland flavor. So, when using non-dairy cheese, I always add extra spices and seasonings to the dish. Often I add a drizzle of extra virgin olive oil as well. For those sensitive to milk proteins — read labels carefully. Casein or whey is often added to “Dairy-Free” products. Go figure.
More Dairy Free Meal Ideas
Use dairy-free pesto and tapenades for flavorful sauces and spreads. Make homemade basil or cilantro pesto without cheese (add a dash of sea salt instead) and use it as a sauce on pizza and sandwiches, quesadillas and foccacia. Make black olive, sun-dried tomato or roasted pepper spreads in your food processor for a quick and flavorful schmear on rice or nut crackers, pizza and grilled sandwiches. You won’t miss the cheese.
Try fresh guacamole and salsa as a healthy condiment. Both are dairy-free and huge on flavor.
Enjoy hummus tahini as a protein packed dip or condiment; any flavor of hummus is a tasty sub for cheese. Serve a dollop with your favorite brown rice dish, baked casserole, salad, grilled and roasted vegetables.
Serve a good fruity extra virgin olive oil instead of butter or cheese. Drizzle it on toasted or grilled gluten-free bread, baked potatoes, and gluten-free pizza shells; try drizzling a hot gluten-free pizza shell with extra virgin olive oil and some sea salt, then top it with a crisp baby greens salad with your favorite fixin’s. The classic combo of good olive oil and balsamic vinegar makes a fabulous naturally dairy-free condiment for brown rice and cooked polenta.
Egg Free?
Baking gluten-free and egg-free is certainly a challenge and I’d be lying if I told you I have it all worked out. I don’t. But I’ll share some tips based on my experience.
For the average recipe, Ener-G Egg Replacer is the popular choice. You can also make your own egg replacer using milled flax seeds, silken tofu, mashed banana or figs. Or simply add a liquid such as rice milk (two tablespoons equal one egg) and boost the leavening with more baking powder. I find I do best with choosing recipes that are traditionally egg-free, such as fruit crisps and Asian crepes. If a recipe calls for one egg, I might simply leave it out and add two tablespoons rice milk and a teaspoon of baking powder. But I’m still experimenting with egg-free baking. I’m a long way from perfection.
Soy Free?
Many celiacs find they also have a sensitivity to soy (and many have trouble with autoimmune thyroid disease). Whether by necessity or choice, a great many celiacs are also soy-free.
For a soy sauce sub I use a dab of molasses whisked into a quarter cup of soy-free vegan broth. I add a splash of balsamic or rice vinegar, to taste, and a dash of sea salt, sesame oil, or red pepper spice. Another choice is to make an Asian sauce based around peanut butter or cashew butter stirred into a cup of vegan broth. Add chopped garlic, spices and a squeeze of lime juice as an accent.
Finally, let go of old expectations and have a little fun playing in the kitchen. Try new flavor combinations and browse cookbooks for ideas. Living gluten-free is a challenge, but it can also be delicious!
Karina Allrich copyrights this original article (c) 2005-2007. All Rights Reserved.
Karina Allrich publishes A Painter’s Kitchen (art. words. life.) and Karina’s Kitchen: Recipes from a (Gluten-Free) Goddess. She is the author of the vegetarian cookbook Cooking by the Seasons.
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