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| As we come across interesting recipes, we add them to our list, and hope you can send us your favorites as well! By the way, those little stickers on fruits and vegetables at the supermarket aren't just for the checkout clerk to find the price. You can use the numbers to figure out how the produce you're buying has been grown. A sticker with four digits means the food was conventionally grown. Five digits starting with an 8 indicates genetically engineered produce (the food's genetic material has been altered), and five digits starting with a 9 means the food was organically grown ( without the use of conventional pesticides or synthetic fertilizers). Belgian Endive Watercress Salad Chard, Spinach & Escarole Pasta
1 large eggplant, sliced 1/4 inch thick Tomato Sauce: Salt the eggplant slices and put them in a colander to drain.
To serve 4-6 Ingredients Warm a large pot over a medium heat and add the oil and garlic until it begins to turn golden. Add the onion and allow to cook until the onion is soft and translucent. Add the potatoes, kale and water, and cover with a tight-fitting lid. Turn the heat up and bring to a boil. Stir, lower the heat and simmer for about 30 minutes or until the potato is soft – stir occasionally. Add the seasoning. With a potato masher, break up the sweet potato to desired consistency. Serve hot with whole grain bread or crackers. A sprinkling of gomasio is a nice touch.
Get Ready for Summer Fruits With all the luscious spring and summer fruits in South Florida there is plenty of opportunity to make fresh fruit pies! Here’s a delicious, simple recipe for a date-nut mixture that makes a great pie crust or yummy temple balls*. Enjoy!
1½ C raw
pecans or walnuts Grind the nuts in a processor until fine. Add the dates and the prunes and process until the mixture is sticky. Add the cinnamon and just enough water to hold the mixture together. Press into an 8-inch pie plate. Use immediately or cover and refrigerate until ready to fill. Fill with fresh fruits – either sliced, diced or pureed. Yields 1, 8-inch crust. (Increase amounts for larger pies.)
Super-simple treats (kids love to make - and eat - these) v Almond-stuffed majool dates: simply stuff each date with a whole raw almond. v Bananas rolled in ground pecans: slice bananas into ½-inch rounds and roll in finely ground pecans. (Note: If you dip banana slices in orange juice before rolling in nuts, it will help prevent browning. Shake off excess juice so nuts will stick.) v *Dried fruit balls: use the pie crust recipe above and shape mixture into balls or logs, and then roll in ground nuts, coconut or carob powder.
Summer Fare:
Salads
and Dressings Sprout salad (Serves 2 as a meal) 8-10 leaves of organic leaf or romaine lettuce, Arrange all ingredients in a bowl. Chill until ready to serve. Serve with miso dressing.
Miso Dressing 2 T onion Put onion, miso, sweetener, vinegar, tamari and 1/4 C oil in blender and blend until smooth. While blending, add remaining oil in a slow steady stream through the feeder cap. Dressing should become thick - quickly add water and blend well. Add a bit more water if necessary to keep blender moving. Great dressing for sprout salad, as a veggie dip, or as a spread for sandwiches.
Caesar Dressing Place all ingredients in a blender and puree until smooth!
Guacamole (avocado
dip)
2 C avocado, mashed Combine all ingredients, stirring well. Adjust seasonings and chill until ready to serve.
Salsa Fresca
(fresh salsa)
2 C ripe red tomatoes, seeds removed & coarsely chopped In a blender combine the garlic, onion, chillies, cilantro and half of the tomatoes. Whirl until finely chopped. Add the oil, lime juice and the remaining tomatoes and whirl just enough to combine. Salt to taste. Will keep refrigerated for only 2 days.
Medium head green cabbage Grate cabbage and carrots. Pour into a large bowl. Add the remaining ingredients and toss well. If timer permits, serve chilled. Serves 8-10.
1/2 C plain soy milk Add first 5 ingredients together and blend on high. As blender is running, gradually add oil. Makes about 1 1/2 cups and stores in refrigerator for about 2 weeks.
Chard, Spinach & Escarole Pasta Serves 6 1 bunch chard Stem chard and spinach, if necessary. Remove core from escarole and separate leaves. Wash greens and cut them into thin shreds. Peel and coarsely chop onions. Peel and mince garlic. In a large pot over high heat, boil 3 quarts of water for pasta. Heat a heavy casserole over medium-high heat; add the olive oil and the onions, bay leaf, and thyme; cook, covered, about 5 minutes until the onions are tender. Uncover, and continue cooking about 5 minutes until the onions are brown. Add red wine and stir; cover, turn heat to low, and simmer for 3-4 minutes. Put linguine on to cook. Uncover onions and add garlic. After about 1 minute, add greens and capers. Cook 5 minutes and season with salt and pepper. When pasta is done (12 minutes) drain, and add to casserole with greens.
by Bonnie Taylor ½ lb. spinach 1 T soy sauce Oil loaf pan. Heat olive oil in skillet (medium high heat). Sauté the onion and garlic until brown Stir in spinach for 1 minute. Transfer to mixing bowl Add the remaining ingredients and mix well Put in loaf pan and bake at 350° for 35-40 minutes serves 6 Can also be used as a stuffing for green or red peppers.
4 large potatoes 1 T extra virgin olive oil Dice the potatoes, then steam over boiling water until tender. Mash with soy milk, margarine and salt. Set aside. In a large skillet, sauté the onions, pepper, carrot and celery in oil for 3 minutes over medium heat. Add the mushrooms, cover the pan and cook an additional 7 minutes, stirring occasionally. Add the tomatoes, kidney beans, paprika, pepper and soy sauce, then cover and cook 10-15 minutes. Put the vegetables into a 9x13 inch baking dish and spread the mashed potatoes evenly over the top. Sprinkle with paprika. Bake at 350o for 25 minutes. serves 6
DAL MAHARINI - A Taste From India Hello, my name is Renu Jagasia, a new member of EarthSave. What inspired me to join is - EarthSave is all about the venerable Mother Earth, Nature, whom we often tend to take for granted. I wish to take this opportunity to share my views about saving the environment. It’s alarming to see that we have alienated ourselves from Nature. I feel the best way to reconnect is to start teaching kids early, about gardening. Each school should have a gardening program. Kids could visit farms, to show that corn comes on cobs, not in frozen packets. Then they could learn how to cook it. This will instill respect for their environment, resulting in a harmonious world. Did you know that what you eat directly affects your general well being? We are what we eat. Finding substitutes for meat is important because meat-eating encourages violence and anti-social activity. Beans are a great source of protein, and a great meat substitute. Dal is the Indian name for any member of the legume family, such as lentils, kidney beans, chickpeas and black beans. Most beans need to be soaked overnight and rinsed before cooking. Beans should never be salted while cooking; it makes them tough. Pressure cooking shortens the cooking time in half. Dal is a satisfying, wholesome meal and the tempering with Indian spices like cumin, mustard seeds and curry leaves transform dry lentils into an aromatic, wonderful concoction. Check out your neighborhood Indian store if you cannot find some of the ingredients. This is a traditional dal recipe that I hope you enjoy. Dal Garnish
serves 6
A good base for split-pea, barley, lentil and other soups A good base for split-pea, barley, lentil and other soups 3 heads garlic Put ingredients in a large bowl, dust with salt, pepper and
2 T of soy oil or extra light olive oil Roast at 425º for 20-30 minutes, until the vegetables develop a brown color on edges. Remove from oven, and put in a stockpot. Deglaze pan by putting one cup stock, water, or white wine to remove bits and pieces and add to stockpot with roasted vegetables. Cover with 3 quarts cold water Add 1 or 2 whole bay leaves, 5 to 10 sprigs of parsley stems, and 10 peppercorns Bring to boil, reduce to simmer and 3-4 hours later, strain the liquid for a delicious stock. The leftover roasted garlic can then be used as a spread on bread.
by Chef Michael Perrine 1 C. Rice (Brown, Basmati, Jasmine, Arborio, etc.) 1. Combine rice with 2 C. water and salt. Bring to boil, then reduce heat to simmer for 30-40 minutes until grains are tender and water is fully absorbed. 2. To make cashew milk, combine raw cashews and 2 1/2 C. water in blender at high speed for approximately 45 seconds to one minute, until cashews are completely broken down, and you are left with a smooth milk. 3. Add cashew milk, maple syrup or sugar, cinnamon stick and vanilla, to the cooked rice. 4. Bring to simmer and cook for approximately 35-45 minutes or until desired consistency (keep in mind that pudding will thicken significantly when chilled). Use low flame and stir frequently to prevent sticking. 5. When pudding is ready, remove cinnamon stick and vanilla bean and chill for 1-2 hours, until completely cold. 6. Top with fresh fruit, toasted nuts or your favorite topping. SERVE AND ENJOY!!! *All ingredients are assumed organic whenever possible Many thanks to Chef Michael and Chef Peter Cervoni, of NYC, for their wonderful food demo at our August potluck program.
PASTA
FAGIOLI 1 large onion, diced
1/3 cup lentils Combine the lentils, barley, vegetable broth, and bay leaf in a large pot. Add 2 cups of water and simmer until the lentils and barley are tender, about 1 hour. Add all the remaining ingredients and simmer until the potato is tender, about 25 minutes.
All fruits used should be ripe, soft yet firm to touch and full of color. 1 Mango (peeled, cut in ½" diced pieces) Combine and mix all ingredients, using either a wooden spoon or your hand by squishing and stirring it. Chill well and taste before serving - it should be medium hot in spiciness and served cold. {If not hot enough, add a pinch of cayenne.} Tracy fleming is a raw foods chef and gives workshops in food preparation. She can be reached at (305) 238-7747.
by Ken Winans 2 tbl. Olive Oil Place the oil, onion and peppers in a large, pot over low heat. Cook, stirring occasionally, for about 10 minutes or until the vegetables are very soft. Add garlic, cook for 2 more minutes. Add chili powder and cumin; cook, stirring for 1 minute. Add the tomatoes and thyme; simmer over medium heat for 10 minutes. Add the beans and corn; cook stirring occasionally, for 10 minutes longer. Remove from heat. Add the spinach and stir until it is well combined and wilted. Add lemon juice and additional seasoning to taste. Goes well with a grain such as quinoa or basmati rice, and scallions for garnish. Bon Appetit! Ken is currently on assignment sailing the Carribean
Cynthia's Summer Quinoa Salad 1 cup Quinoa Wash the quinoa in a strainer. Bring salted water to a boil and stir in quinoa. Reduce heat to medium, cover and cook for 15 minutes. Remove from heat and allow to sit, covered, for 10 minutes. Meanwhile, prepare the vegetables. Make sure to wash parsley well before chopping. When quinoa is ready, toss with peas in a large mixing bowl, and allow to cool. Mix in chopped vegetables and salad dressing, and season with VegeSal to taste. Serve chilled over lettuce leaves, and garnish with garbanzo beans.
Belgian Endive Watercress Salad SALAD Wash and dry greens. Arragne a bed of watercress in the middle of a plate. Decorate outside of plate with endive, like a star. Sprinkle beets (raw or cooked) on top of watercress, topping it off with teasted walnuts. Drizzle the following dressing over ingredients and toss. Season to taste. DRESSING Put all ingredients in a blender and mix well.
4 1/2 C water In a large saucepan, bring the water to boil. Stir in tamari, then the oats. Reduce the heat and simmer 5 minutes, stirring often. Remove from heat and let cool or transfer to large bowl. Meanwhile, process seeds and nuts in a nin-food processor to consistency of a meal (not a powder). Put on top of oats. Chop onion, garlic and carrots finely in food processor. Add to the oats with Vegesal (and garlic powder if you didn't use fresh). Mix together well with clean, oiled hands. Preheat oven to 350 degrees. Lightly oil baking sheets. Take a handful of mixture and roll into a ball slightly larget than a gof ball. Place on baking sheet and flatten into a patty about 1/2 inch thick. An oiled burger press is helpful. Fill the sheets and bake on cetner oven rack for 30 minutes on one side, turn and bake another 20-25 minutes. Let cool for about 10 minutes before serving as a mina dish or as a burger with fixings. Makes about 16. These burgers will store in the refrigerator for up to a week, or in the freezer for about a month.
Boniato with Chayote Slaw Summer is, as the poet wrote, 'icumen in. And rather than dread it as he, as a chef I embrace it. Here's a recipe that fills that summertime demand for something that's light but satisfying, subastantial but not rich, that requires little time over a hot stove, is easy to prepare, uses seasonal produce and tastes great. (In season, I've seen boniato as low as 8 cents a pound, and chayote is never more than 50 cents a pound) 2 lbs of boniato slaw SLAW MOJO DRESSING Prepare the mojo by whisking or in a blender, but reserve the lime zest as garnish. Mix with the slaw and let sit an hour. About 30 minutes before serving, boil the boniatos whole and unpeeled until they can by pierced to the middle with a sharp knife (15 minutes for small ones, 40 minutes for a big two pounder). Remove the boniato on a fork or skewer and peel them while still hot. Arrange in chucks on serving plates and top with the slaw and some dressing. Garnish with the zest and some mint or cilantro springs. |
