CHIA OMEGA PUDDING

This satisfying nutritious pudding is a healthy way to start your day.

Chia Seed Benefits:
Packed with protein, fibre, antioxidants and minerals, the omega-3 molecule is unique in its ability to rapidly change its shape. This exceptional flexibility of omega-3's is passed to organs that absorb it. Omega-3s thin the blood of humans and animals as well as the sap of plants. As a result of these qualities, omega-3's are utilized by the fastest functioning organs in the body. For example, omega-3's enable our hearts to beat properly, our blood to flow freely, our eyes to see, and our brains to make decisions faster and more clearly.

The omega-6 fatty acids, on the other hand, serve the opposite function: they thicken the blood of humans and animals as well as the juices of plants. Omega-6's solidify and cause inflammation of the tissues. Some scientists link an excess of omega-6's in the human diet with such conditions as heart disease, stroke, arthritis, asthma, menstrual cramps, diabetes, headaches, and tumor metastases. 

Total Omega-3 fatty acids in 1 ounce    4915 mg (3 times) more omega 3's
Total Omega-6 fatty acids in 1 ounce    1620 mg 

Fig Benefits:  calcium promoting bone density; iron for energy; dietary fibre to nourish and tone intestines; potassium for lowering blood pressure; magnesium is nerve and muscle relaxer; highly alkaline to balance body pH levels; B vitamins which are nerve tonics; have anti-diabetic properties to help stabilize blood sugar and explains why they are good at curbing sugar cravings.

Chia Omega Pudding
Yield:  3/4 cup

1 Tbsp Chia seeds

1/4 cup water

2 large Calimyrna Figs, chopped

1 banana

1 tsp raw carob powder

Cinnamon - optional 

• Soak Chia seeds in 1/4 cup water for 15 minutes until it thickens into a gel
• Soak Figs separately in enough water to cover for 15 minutes and save the soak water
• Blend Chia mixture, banana, figs, and carob powder in a blender, adding fig soak water as needed to keep blender moving
• If using a small Tribest blender (pictured here) add each ingredient a bit at a time until smoothly blended - Enjoy!

How to Grow Sprouts

Growing sprouts at home is so easy! Nutritious and inexpensive, sprouts are full of enzymes, vitamins and amino acids. 

You'll need a wide-mouth Mason jar, mesh top or cheesecloth and a rubber band to secure it, or use the ring part of the lid, and seeds.

Soak seeds overnight in filtered water and drain in the morning.

As they grow the sprouts will gradually completely fill the jar. For a pint jar use 1 tablespoon seeds - for a quart jar use 2 tablespoons of seeds.

How to Grow Sprouts

• Measure 1 tablespoon of Organic sprouting seeds (I like Red Clover or Alfalfa) and place into a pint-size Mason jar that will hold 2 cups water
• Pour enough filtered water to cover the seeds, and put on a lid with holes to allow drainage 
• Leave the jar on the counter overnight - in the morning drain off the water, rinse again and leave the jar turned upside down to drain
• Leave the jar on the counter but keep out of the light
• Continue this process by rinsing the seeds 2-3 times daily for the next 5 to 7 days 
• On the last day place in indirect sunlight to green up the sprouts (causing chlorophyll to develop) 
• When the sprouts have grown and filled the jar, empty them into a bowl
• Using your hands to pull apart the sprouts helps to loosen seed husks which can now be discarded
• Lift the cleaned sprouts and put back into the jar 
• The sprouts are now ready to eat - place the jar in the fridge - and enjoy!

Fermented Garlic Dill Pickles

Fermented Garlic Dill Pickles

.75 Litre - 6” Fido glass jar  

3 cloves garlic, peeled & sliced

1/2 tsp whole dill seed, or leafy fronds

1/4 tsp red pepper flakes

1/8 tsp peppercorns

4 Oak leaves (best for crunchy pickles) or try grape, raspberry, blackberry leaves, or even black tea leaves

2 cups mini cucumbers, sliced (6 mini cucumbers give just over 2 cups)

Brine: 1 Tbsp Himalayan Sea Salt (15g=5% brine), 1-1/2 cups Filtered water

·         Place spices and leaves in bottom of jar

·         Slice cucumbers using #2 on mandolin slicer - add sliced cucumbers to jar

·         Mix water and salt, stir and add to jar

·         Fit mesh screen over top of veggies and push down while folding edges down inside of jar to cover all veggies

·         Add glass weight to hold veggies down below the brine

·         Seal jar and leave on counter for 4 days

·         Taste after a few days and if OK place jar in the refrigerator for up to 3 months max

Raw Sunflower Seed Butter

Raw Sunflower Seed Butter                      Yield:  approx 1 cup

2 cups sunflower seeds, soaked 4 hours

= 3 cups dehydrated

Small Pinch Sea salt (no more than 1/8 tsp)

·       Rinse the seeds in a colander and dry roughly in a clean tea-towel

·       Place on 2 dehydrator trays evenly spread out

·       Dry at 105º for 10 hours until seeds are nicely dry and crisp 

·       Seeds straight from the dehydrator butter more quickly because they are warm - so quickly move seeds directly into your food processor fitted with the S-blade

·       Add salt (less or more to taste) and begin processing

·       Keep processing the seeds, stopping the machine regularly to scrape the seeds from the sides of the bowl – turning processor off every 10 minutes or so to cool the motor

·       Seeds will go through several phases before turning into silky smooth butter: powdered (quite dusty looking) crumbly (dust forming together), cake mix (lumping together) big ball (one lump of mix may occur) and so on until you get to the final phase when the oil cracks and the mixture appears almost liquid

·       The butter stops rising up the sides of the bowl and appears much more liquid - don’t stop as soon as this phase occurs - keep going just a little more until you get a shine on the top of the mix (this is a layer of oil)

·       Once you can dip a spoon in and it can easily drip off the spoon you have got it! Depending on how much mixture you have in the bowl this can take anything from 15-30 minutes

·       Store in lidded glass jars in the fridge

Raw Adzuki Sea Veggie Dip

This dip, which is one of my favourites, is an easy way to make healthy food choices part of your daily eats. I really enjoy snacking on this dip with celery, crackers, and a bowl of fermented sauerkraut for my lunch.

Like other legumes, the sweet and nutty Adzuki bean is a nutritional powerhouse that is rich in protein, fibre and folic acid. They are a good source of energy, promote regular bowel movements, and help in lowering cholesterol. 

Nori has the highest protein content of the sea veggie family - 28% more than sunflower seeds. Compared to other seaweeds, it tops the list in vitamins B1, B2, B3, B6, B12, vitamins A, C, E, and contains very high amounts of calcium, iron, manganese, zinc and copper.

Dulse is a natural source of iodine essential for thyroid, extremely high in vitamins B6 and B12 as well as iron, potassium,fluoride, and unlike other seaweeds it is relatively low in sodium. 

NOTE:  If you want to add the benefits of fermented foods to this dip, simply use 1/4 cup of brine from one of your ferments - I used brine from Fermented Garlic Pickles.

Raw Adzuki Sea Veggie Dip

1/2 cup chopped celery

1/3 cup fresh lemon juice

2 Tbsp ginger, chopped

2 tsp sesame oil

1 tsp sea salt

1 cup dried Adzuki beans, soaked (1 cup dry = 2 cups soaked)

1/2 cup raw Nori sheets, chopped (about 4)

2 tsp dulse flakes

1/4 cup cold-pressed hemp oil (or EV olive oil)
1/4 cup brine (optional) 

·         Soak Adzuki beans in 3 cups water for 3 to 4 days in the refrigerator – change the soak water every 12 hours

·         Drain beans, discard soaking water, and rinse well under cold water

·         Into a food processor, place the celery, lemon juice, ginger, sesame oil, salt and process until smooth

·         Add Nori and dulse and process again until smooth

·         Add soaked Adzuki beans and process for 3 minutes

·         With the motor running, slowly add the Hemp or Olive oil through the feed tube and process until smoothly blended - add brine at this point if you are using

Cold Frames for Winter Harvest

It is December and finally I am writing this post - but that is OK because now feels like the right time to share this info with you. 

For the first time I am using cold frames in my garden! In the beginning of September I fit three frames inside existing raised beds. Since the bottom is open the cold frame is sitting on top of already prepared soil. They were angled facing south to get as much sun as possible. Pictured here are two and there is a smaller one against the wall of my house. Read more . . .

Moroccan Preserved Lemons

Moroccan Preserved Lemons

Preserved lemons are a traditional North African condiment where the sour and salty flavour adds a distinct taste to everyday cooking - here I am using it Raw Style.

Preserved lemons are rich in lactic-acid producing bacteria, and delicious giving a light, clean flavour to foods, sauces, and they make an excellent condiment. Both the flesh and rind of the lemon become edible once they have been fermented.

2-1/2 pounds lemons, (preferably Meyer lemons)

1/4 cup unrefined sea salt

·       Trim the ends off lemons, taking care not to cut into the flesh and then slice the lemons as if to quarter them - keeping the base of the lemon intact.

·       Sprinkle the interior of the lemons with unrefined sea salt then layer in your Mason jar, crock or fermentation device. Sprinkle with unrefined sea salt then mash with a wooden spoon or dowel until the rinds of the lemon begin to soften and the lemons release their juice which should combine with the salt to create a brine conducive to the proliferation of beneficial bacteria.

·       Continue mashing, salting and mashing until your lemons fill the jar and rest below the level of the brine

·       Ferment at room temperature for three to four weeks, and transfer jar to the refrigerator

·       Lemons can be kept for one to two years

Moroccan Chickpea Casserole - Raw & Vegan

The smell and texture of this slightly sweet yet savory dish is sure to satisfy. Serve it in a bowl like stew, or pour it over veggie rice and present it on a platter. You will need to start preparing a few days ahead to allow for soaking of chickpeas.

1/2 cup dried chickpeas, soaked (in 2 cups water, set aside in the fridge for 3-4 days, changing soak water daily)

1/2 cup sun-dried tomatoes, soaked (in 1 cup water for 30 minutes)

3 cups tomatoes, chopped

2 Tbsp red onion, chopped

2 cloves garlic

1/4 cup Preserved Lemons (optional)

1/2 Tbsp Miso

2 Tbsp raw agave

1 Tbsp fresh lemon juice

1/2 Tbsp cumin, ground

1/2 tsp cinnamon

1/4 tsp turmeric, ground

Pinch Himalayan Sea Salt

Pinch black pepper, freshly ground

Pinch cayenne pepper

1 cup sweet potato noodles (in spiral veggie slicer using the smallest blade)

1 cup cilantro leaves, roughly chopped

1/2 cup carrot, finely diced

1/2 cup red bell pepper, finely diced

1/2 tsp pure psyllium husk (to thicken)

·         In a food processor, process tomatoes, onion, garlic, Preserved Lemons, soaked sun-dried tomatoes with 1/4 cup of soaking liquid, until smooth

·         To food processor add Miso, agave, lemon juice, cumin, cinnamon, turmeric, salt, pepper and cayenne – process until mixed through

·         Transfer to a bowl – add sweet potato noodles, cilantro, carrot, bell pepper, soaked chickpeas, psyllium husk, and stir well

·         Transfer mixture from the bowl into an 8” square casserole dish

·         Remove bottom two shelves from dehydrator placing dish on bottom  

·         Dehydrate at 105ºF for 2 hours or more and do a taste test - It is ready when the mixture is warmed all the way through and the flavours have blended

Raw Spring Asparagus with Asian Marinade

Going into the dehydrator

Asparagus is in season, and my neighbour very generously brought me a bunch she had just picked fresh from her garden. So this is what I came up with to enjoy it IN THE RAW. 

Two different methods can be used. But whether you choose to use a dehydrator or marinate in the fridge, this dish will be delicious. 

Spring Asparagus

Yield:  one - 8" casserole

Salad:

1 bunch asparagus, organic

Black sesame seeds, unhulled

• Hold asparagus in your hand and cut where there is a bend in the stalk (usually an inch or so from the bottom) to remove tougher part of stalks
• Rinse the asparagus and slice in half lengthwise from bottom to crown
• Thicker stalks can be sliced lengthwise again, quartering the stalk
• Place the asparagus in a glass 8" casserole
• Sprinkle with black sesame seeds just before serving

Asian Marinade

1 Tbsp Organic Tamari

1 Tbsp Raw Olive Oil

1 Tbsp Raw Apple Cider Vinegar

1-2 Tbsp Organic orange juice, freshly squeezed

1 clove Organic garlic, pressed

1 tsp Organic ginger, grated  

1-2 tsp agave

1/8 tsp red pepper flakes

• Mix marinade ingredients together in a small bowl - using a small wisk
• Add marinade to the casserole dish containing the asparagus and toss together to coat
• DEHYDRATOR METHOD - Place casserole in bottom of dehydrater (after removing bottom dehydrator tray) and dehydrare at 105 degeees for 1 hour
• REFRIGERATOR METHOD - Place casserole in fridge for 1 hour to let the flavours mingle

Kombucha - Step by Step

Drinking Kombucha reminds me of a very fizzy fruit drink and when I play around with different fruit combinations the taste is divine! 

Kombucha is a fermented tea made with a kombucha starter culture (I use a scoby). The tea is prepared with boiled distilled water, sugar, fresh tea bags, and some kombucha tea from a previous batch (starter tea). 

The mixture is allowed to ferment at room temperature and can be consumed plain but I really like it after a 2nd ferment when flavoured with different fruit or juice combinations. A longer fermentation time gives a more cultured drink with a more vinegary taste - adding fruit or juice in 2nd fermentation can sweeten the Kombucha.

Kombucha
(3 quarts = 12.49 cups Cdn)
3 quarts distilled water (12 cups)
1 cup organic cane sugar
2 tea bags, Oolong or Jasmine
3 tea bags, Green
1 scoby with 6 ounces harvested tea

1st Ferment

• Bring 6 cups (1/2 of the water) to a boil
• Remove from heat, add the cup of sugar and stir with a wooden spoon to dissolve
• Add the 5 tea bags (2 Oolong, 3 Green)
• Steep tea bags for 15 to 30 minutes - remove and discard the tea bags - cool tea to room temperature
• When completely cooled, mix in the remaining 6 cups (other 1/2 of the distilled water)
  
• Pour the tea into a one gallon container (or divide between two 2-quart glass jars
• No metal should touch the mushroom (scoby)
• Add a whole scoby to the one gallon container placing the darker side down (or if using two jars, divide the scoby in half placing each half into a jar)
• Add a large scoop of harvested tea from a previous batch (when you receive a scoby it comes in a bag or jar with harvested tea)
  
• Cover each jar with a thin, clean handkerchief, white cloth, or paper towel and secure with a rubber band
• Place in a dim, quiet ventilated space 70-90 degrees for 7-10 days
• After a week or so, taste to see if it is to your liking (shorter time is sweeter)
• When tasting try not to disturb the new scoby, which grows on top of the mother scoby - poking a straw down the side of the jar is an easy way
• Separate baby scoby from mother scoby and set both aside with 6 ounces of this new harvested tea to make more Kombucha

2nd Ferment

• After the tea is cultured I do a 2nd ferment by pouring the tea into clear glass jars and add fruit or juice to each bottle (Grolsch bottles with flip tops are my bottles of choice - I buy them from the bottle recycling depot)
• Put a lid on and leave sitting in a warm place until fizzy (I keep mine in a camping cooler) just remember to release gases by burping the bottles each day
• Taste and when to your liking, strain and store in the fridge
• Work up to drinking 4 ounces or more a day - before, after, or between meals

Flavourings

I add Ginger slices to every batch but am always experimenting with new flavourings:

Pear

Blueberry

Blackberry, hibiscus

Rose Hips, hibiscus

Raspberry lemonade
Strawberry lemonade

Mango

Cranberries

Asian Sprouted Lentil Salad

Lentils are an excellent source of folate for your nervous system and heart health. Pairing iron-rich lentils with foods high in vitamin C (like tomatoes and oranges) help your body absorb the iron. Soaking the lentils with a piece of Kombu or dried kelp infuses the beans with minerals and enhances digestibility. This works in either sprouting or cooking, but sprouting is known to further enhance this process. 

Asian Sprouted Lentil Salad

Yield:  1-1/2 cups

Salad:

1 cup lentils, dry (with a piece of kelp)

1/2 cup red onion, diced

1/2 cup sweet bell pepper, diced

1 carrot, grated

1/4 cup cherry tomatoes
1/4 cup frozen organic peas

1/4 cup fresh cilantro, chopped finely

• Soak the lentils in 2 cups water for 12 hours or overnight with a piece of Kombu or Kelp
• Drain off the water in the morning, then rinse and drain every day for 3-4 days until sprouts have started to form
• Keep the lentils covered with a damp paper towel to prevent them from exposure to airborne pathogens 
• When the lentils have sprouted, combine them in a glass bowl with the other salad ingredients

Dressing:

1 Tbsp Organic Tamari

1/2 Tbsp Sunflower Lecithin

2 Tbsp Fresh Lime Juice

2-3 Tbsp Raw Apple Cider Vinegar

1 clove garlic, pressed

2 Tbsp Ground Sesame Seeds  

2 tsp agave

• Mix together the dressing ingredients in a small blender (I use a Tribest)
• Add dressing to the bowl containing the salad and toss together to mix
• Refrigerate awhile to let the flavours mingle

__________________________________

For those times when I have not planned ahead (and yes it does happen) when there is no time to sprout I will cook a small amount of lentils that is enough for a meal. Today was one of those days and this is my lunch. 

Cooked Lentil Version 

Yield:  1 cup

Salad:

1/2 cup lentils, cooked

Yellow bell pepper, chopped

Cherry tomatoes, cut in half

3 radishes, sliced thin

2 celery, chopped

Dressing:
Make the same dressing as above and any extra can be stored in a sealed container in the fridge for another day.

Peanut Butter-Coconut Bites (for the PB Officianado)

These were one of the snacks I made for the Seed Savers meeting this week and since they didn't last long (they were gobbled up really fast) I needed to make another batch for myself. 

I wondered if there was any value in sharing this - but then again why not? Even though this recipe was originally called Raw Coconut Bites, I felt like changing it into to something new. 

Each time I make a recipe (whether an old standby or a new experiment) I'm in a different space with different ideas that are just waiting to be tried and tested. From there the recipes seem to evolve . . . like this one did!

Peanut Butter-Coconut Bites
Yield:  30-1" bites

1-3/4 cups coconut flakes (shredded)
1/2 cup raw carob powder
1/8 tsp Vanilla powder
pinch of Himalayan salt
1/3 cup Agave
2 Tbsp peanut butter (raw organic and definitely not roasted)
1/4 cup Coconut Oil, melted

• Start by melting the coconut oil (either heat in a dehydrator, or melt in a jar sitting in a bowl of warm water)
• Mix ingredients to underline together in a bowl, set aside
• Mix together the Agave and peanut butter in a measuring cup BEFORE adding to the bowl
• When first 6 ingredients are combined, add melted coconut oil to the bowl and mix again 
• Form into bite-sized balls with your hands
• Put in fridge to set, store covered in the fridge, or store inside freezer bags in the freezer

This recipe uses only seven ingredients and is super easy to make. Simply changing a few of the ingredients and combining them in a different way opened me to the discovery of a new taste and texture in each mouth-watering bite.