The Joy of Leafy Greens: Beauty, Simplicity, Health

 

Fresh produce is an essential key to health, and in this era of heightened awareness of wellness, eating dark leafy greens daily is an easy and critical practice to cultivate. Steaming is perhaps the simplest technique for preparing hearty greens and requires no special utensils.  I purchase greens weekly at my local farmers market and upon returning, I prepare several days worth of greens right away so they will be ready for eating later in the week. The method which follows is applicable to nearly every variety of dark leafy green.

PREPARATION:

1. Rinse greens and trim about 1/4 inch from the bottom of the stems. The stems are edible and nutritious and should not be discarded.

2. Put a few inches of fresh water into a pot with a well fitting lid and bring to a boil.

3. Stack the greens in the pot, pressing gently so they fit, and cover. They do not need to be immersed in the water.

4. Gently simmer just until greens wilt. The timing will vary depending on the thickness of the leaves. The rainbow chard pictured above requires about 3 minutes. Steam a little longer if you prefer more thoroughly cooked greens, but don't over cook. I usually turn the greens over once during cooking.

5. Remove greens immediately from pot and place in a colander to cool.

6. Pour the cooking water into clean glass jars and reserve for later use. 

SERVING SUGGESTIONS:

It's fun to invent creative presentations for steamed greens. Here I've cut off the stems (and set them aside for snacks) and rolled up the leaves:

Drizzle with olive oil, a little sea salt and freshly ground black pepper.  

Other delicious garnishes: 

Toasted sesame seeds

Toasted chopped almonds, walnuts, hazelnuts, pine nuts

Lemon or lime juice

Fresh or dried oregano, marjoram or basil 

Umeboshi vinegar 

STORAGE:

Steamed greens keep perfectly well for several days in a covered glass or stainless steel container in the fridge. 

Greens can be served at room temperature, or gently warmed in a skillet in a little olive oil.

Whole leaves can be cut up before heating; kitchen shears are a great tool which make this task effortless. Greens can also be warmed briefly in some of the reserved cooking water. Add  a peeled garlic clove to the broth if you wish.  Enjoy a cup of the broth as a quick, energizing snack.

VARIETIES  OF LEAFY GREENS:

If you have access to a farmers market you will find many varieties of dark leafy greens which are not commonly available in conventional food stores. Some of the densely nutritious greens available now in Northern California farmers markets are:

Rainbow Chard

Collards

Beet Greens

Spigarello

White Russian Kale

Italian (Lacinato) Kale

Mustard Greens

Mizuna

Bok Choy

Arugula

Watercress

NEW TASTES AND FLAVORS:

Fresh local produce is full of intense complex flavors. It may take some practice to notice and appreciate them, especially if you are not accustomed to eating simple, unprocessed foods. If fresh, simply prepared greens seem flavorless or unappealing to you, try a mini fast of sixteen or eighteen hours; a serving of greens and a cup of warm broth may be a revelation when hunger is genuine.

During this extraordinary time, when food shopping is challenging and we must make do with narrower choices, consider taking the opportunity to re-frame preexisting ideas and expectations about what food should taste like, and what a meal consists of.

Our ancestors were foragers, gatherers and hunters, who did not eat three meals a day, nor did they know about the four food groups, food pyramids, vitamins, proteins or calories. Somehow, they were strong and resilient enough to reproduce generation after generation, and to survive over thousands of years in the absence of supermarkets, fast food, take-out and restaurants. Perhaps we can be inspired today by their example.

 

Spicy Turmeric- Cardamom Nut Milk Drink

Spicy Turmeric- Cardamom Nut Milk Drink

This warming delicious drink was inspired by the first cool days of autumn, when I was craving something hot but more substantial than tea. Spicy nut milk makes a nourishing light morning meal and is satisfying as a savory or sweet treat. The recipe can be adjusted to your taste, and according to what's in your pantry. Use only the best quality spices, which have not been stored in your spice rack since the dark ages. Makes one serving, but you'll want more!

Ingredients:

1/2 teaspoon turmeric powder
1/2 teaspoon ginger powder
3 or more grinds black peppercorns
1/4 teaspoon cardamom powder*
1-2 pinches sea salt
1/4 teaspoon olive oil
1/2 teaspoon vanilla extract
1/2 teaspoon maple syrup (optional) 
1 cup plain unflavored nut milk (almond or cashew)

Method:

Place all ingredients except nut milk in a mug and stir well.
Heat nut milk gently, without boiling.
Pour nut milk into the mug and stir.
Taste and adjust seasoning to your taste.

*Note: I prefer to use whole cardamom straight from the pod. Break open one or two pods, remove the small black seeds, and crush with the back of a tablespoon on a cutting board. Incomparable flavor!



 

Something Sweet: Toasted Maple Glazed Almonds with Pink Himalayan Salt

Sometimes, a body just needs something sweet. Toasted maple glazed almonds are nutritious,  satisfying, and can be made in minutes. The toasty almond flavor is deliciously enhanced by a rich maple syrup- olive oil glaze and a sprinkling of salt. I use a heavy cast iron skillet to toast the almonds on top of the stove- much faster and energy efficient than doing it in the oven.


Ingredients:

1+1/2 cups raw almonds
1 tablespoon olive oil
1 tablespoon maple syrup
1 pinch pink Himalayan salt (or plain sea salt) 


Method:

Place almonds in a cast iron skillet (or other heavy pan) over medium heat. Shake pan frequently while almonds toast; once the pan heats up the almonds can burn quickly. Have a stainless steel or ceramic bowl within easy reach. 

When almonds are fragrant and take on a nice toasted color, pour immediately into the bowl. Add olive oil and maple syrup; toss well until almonds are coated.  Return almonds to the pan and heat gently over a low flame for a minute or two, stirring constantly. The glaze will quickly become sticky and adhere to the almonds. As soon as this happens, remove pan from heat and spoon the almonds in one layer onto a platter or a sheet of waxed paper to cool. Sprinkle lightly with salt.

Pink Himalayan Salt

For a very decadent treat, serve with small pieces of your favorite dark chocolate.

Farmer's Markets: Where the Real Food Is

One of the great luxuries of life in Northern California is the accessibility of quality produce year round. Even in winter, a variety of fresh vegetables and fruits are available from regional farms. In San Francisco, neighborhood farmer's markets provide urban residents the opportunity to deepen their understanding of seasonal growing cycles and to become familiar with a broad range of produce which is seldom available commercially.

In our earliest millennia as a bipedal species, our primary occupation was to search for and gather our food. Anthropologists observe that foraging peoples walked an average of three to five miles a day in search of a remarkably diverse selection of edible plants, roots, nuts, berries and fruit. Our ancestor's survival hinged upon their knowledge of where each of many varieties of food was located in its season and the ability to gather it. Energy, intelligence and perseverance were critical to this task; our motivation was hunger. Homo sapiens succeeded in this endeavor well enough to reproduce and pass on the human genome from generation to generation.

Many thousands of years later, this essential human project has turned upside down. Moderns have little need to gather their own food, and little time to prepare it. Most of us spend our days (or nights) earning money with which to purchase our food, much of which bears faint resemblance to that of our forager ancestors. A vast assortment of what Michael Pollan calls "edible food like substances" is readily available in supermarkets and few calories are consumed in the effort to acquire it.

These changes have created a deep disconnect between humans and their sources of food, a decline in food intelligence and a troubled relationship between the instinctive drive to eat and an oversupply of aggressively marketed low quality calories. There is much confusion surrounding food choices and eating styles which has engendered a huge proliferation of widely variable and contradictory information about nutrition and health. Lost in the deluge of advertising and misinformation are the essential unprocessed foods which once were the sole components of our diet.

Farmer's markets offer honest commerce on a human scale. They bring farmers and shoppers together in venues where an abundance of the real food which truly nourishes and sustains us can be found. 

Almonds ~ An Ancient Super Food

Ours is an era in which "super food" trends come (and go) with startling rapidity. In recent years we have learned the nutritional value of acai berries from the tropics of the Amazon, quinoa from the mountains of the Andes, chia seeds from the Aztecs and coconut water from the tropical Caribbean.  If you haven't noticed camel's milk yet in the freezer of your local health food store, it will be there soon.

An ancient though less exotic food which has been a prized source of sustenance for much of human history is the almond, Prunus Amygdalus. First domesticated in the Middle East during the Bronze age (3,000- 2,000 BCE), the almond tree's agricultural roots have since spread far across the globe, from North Africa and South Asia to Southern Europe, Australia and the United States, where California now produces eighty percent of the wold's supply of almonds.

Rich in vitamins, minerals, protein, healthy oils and fiber, almonds are densely nutritious, versatile and delicious. Few foods surpass the almond's health giving properties or convenience. The ultimate in snack foods, almonds travel well; a handful on the hiking trail, while aloft at 30,000 feet or at your desk will stave off hunger for hours.

Store raw almonds  in clean glass jars in a cool place or in the fridge; they will keep well for months, available for immediate eating with no waiting.

If you're not quite ready for camel's milk, home made almond milk is refreshing, energizing and nutrient rich.   For a simple almond milk recipe see blog post titled "Raw Almond Milk, Creamy and Delicious".

Nori Goma Furikake? Sea Vegetable & Sesame Seed Condiment

Pan toasted sesame seeds are a mainstay in my diet. Although the seeds can be toasted in the oven, I prefer the ease of the stove top method which is faster and more energy efficient.  As soon as the seeds heat up and begin to expand, they make a popping sound which is the signal that it's time to shake the pan and watch the seeds carefully as they turn golden brown and fill the house with a delightful fragrance.

Nori Goma Furikake is one of many varieties of traditional Japanese sesame condiments which lend toasty, crunchy and satisfying flavor to savory foods.  Sesame seeds are packed with protein, minerals and healthy oils which stave off hunger and stabilize blood sugar.  Nori adds yet more nutrients and flavor. Almost any vegetable or plant based dish can be magically transformed by a sprinkling of freshly made Nori Goma Furikake.



Nori Goma Furikake: Ingredients

1/2 cup raw sesame seeds
1/4 teaspoon sea salt (or to taste)
1 sheet nori sea vegetable

Method:

Place sesame seeds in a heavy skillet over medium heat. I use a black iron skillet which distributes heat evenly. As soon as seeds begin to pop, shake pan continuously until the seeds are fragrant and golden brown. Remove the pan from heat and quickly pour seeds into a dry bowl to cool.

Cut nori into strips with a scissors along perforations.

Stack the strips and cut into thin confetti.

When seeds are cool, combine with nori and sea salt. Store furikake in a clean glass jar with a tight lid. It is at its very best best when used within a few days but will keep well for several weeks. 


                                                       

Lemony Sesame Tahina Sauce

"What can I put on my vegetables to make them taste good?" is a question I often hear from patients. Although fresh vegetables should taste good all on their own, lemon sesame tahina will add a touch of luxury to almost any vegetable which finds its way your plate and palate. The flavor of freshly made tahina is far superior to anything store bought. Preparation time: eight minutes.

Sesame seed paste is made of ground up sesame seeds (raw or toasted). Straight from the jar it is dense, intensely flavored and not terribly appealing. But it can be magically transformed into a velvety sauce or dip by blending it with fresh lemon juice, garlic, olive oil, water and salt. (The word "tahina" is derived from the Arabic verb which means "to grind").

There are many traditional tahina recipes. The simple but authentic recipe below calls for a minimum of ingredients. It is my rendition of the fabulous tahina I've eaten on the streets of Tel Aviv, where it is served drizzled over a plate of "hummus fuul", an unforgettable hummus and fava bean dish.  Rich in flavor,  tahina is high in nutrients including protein, calcium, iron and omega-3 fatty acids.

Lemony Sesame Tahina Sauce:

3/4 cup sesame seed paste ( room temperature)
1/3 cup fresh lemon juice
1 clove garlic, peeled
1 tablespoon olive oil
3/4 cup fresh water plus extra as needed
1/2 teaspoon sea salt, or to taste

Place sesame paste, lemon juice, garlic and olive oil in the blender. Slowly begin to process on low, adding a stream of water as ingredients start to combine. Continue to blend and add water until tahina reaches the consistency you desire.  When sauce is smooth, blend in sea salt, then taste and correct seasoning if necessary.  Store tahina in a glass jar in the fridge until needed. Serve with fresh raw or cooked vegetables of your choosing.

Tahina is also a delicious garnish for lentils, black beans or other legumes. The beloved middle eastern staple, fuul mudammas, (fava bean stew) is often served with a generous portion of tahina.  To learn how to make  "Fuul Mudammas" see the earlier blog post by that name.

Dried fava beans for stew.

Plain Food for Plane Travel: How to Stay Healthy & Happy at 30,000 Feet!

My priorities for dining at 30,000 feet are simple: snacks must be healthy, flavorful and portable, and not too messy, smelly or perishable. These requirements mean that I most often prepare peanut butter sandwiches made with quality ingredients, sliced raw vegetables and seasonal fruit. Apples and grapes travel well; when Satsuma tangerines are in season I bring them.

Many airport food kiosks stock bananas which provide a perfect pre- boarding nibble if I arrive hungry at my gate.  I try to remember to carry a small empty water bottle through security checkpoints which I later fill at a water fountain.  Once aloft, I supplement my home made snacks with complimentary airline tomato juice which is tasty and satisfying, though one must cast a blind eye to its stratospheric sodium content. 

Mini Nut Butter Sandwiches with Herbs and Baked Tofu:

2 slices whole rye berry bread (European style)
1 tablespoon unsalted peanut butter
2-3 pinches dried basil, oregano or marjoram
2-3 pinches Hungarian paprika
1/2 package baked tofu, thinly sliced

Spread two slices rye berry bread with peanut butter.
Sprinkle with dried herbs and paprika.
Add one layer baked tofu slices.
Close sandwich and cut into quarters.
Wrap each square in waxed paper.

Vegetables:
carrot and celery slices

Fruit:
apples

Dino Kale with Lemon Zest & Toasted Walnuts

If you think you don't like kale, chances are you've never tasted dino, an heirloom variety which dates from 18th century Italy. Also known as cavolo nero, lacinato kale, Tuscan kale or Italian kale, dino (short for dinosaur) has sweet, delicate tender leaves and is delicious eaten raw in salads as well as cooked. An honored staple of Italian cuisine, its most beloved incarnation is as an ingredient in ribollito, the hearty Tuscan peasant soup.

This simple recipe for braised dino kale yields a savory, intensely flavorful dish using just a handful of quality ingredients. Start by toasting the walnuts until they are fragrant and golden, being careful not to burn them. I like to do this in a heavy cast iron pan on the stove top so that I can watch the walnuts closely as they brown. (See photo above).

Prepare the lemon zest by removing the thin yellow layer of peel from a lemon with a small sharp knife. Slice zest into very slender strips about 1/4 inch long. Grated zest may be used instead but the strips contribute a pleasing texture and pungent citrusy dimension to the recipe.

Next chiffonade the kale by stacking the leaves on a cutting board and rolling them into a cylinder. Slice crosswise into ribbons as in photo above. The finer the chiffonade the more quickly the kale will cook.

After the ingredients are prepared, which can be done several hours ahead of time, the dish requires less than ten minutes to complete. It is excellent eaten warm or at room temperature. One bunch of kale yields roughly four modest servings.


Dino Kale with Lemon Zest and Toasted Walnuts:

2 tablespoons olive oil
2/3 cup sliced leek
1 clove garlic, diced
1 bunch dino kale, chiffonaded
1/4 cup fresh water
2/3 cup shelled walnuts, toasted until golden brown
zest of 1/2 organic lemon, thinly sliced into small strips
juice of one organic lemon
sea salt to taste
1 small fresh hot red pepper, thinly sliced (optional)

Saute the leek and garlic in olive oil in a heavy skillet until fragrant. Add kale and saute until wilted, about five minutes, adding a sprinkling of fresh water to moisten the leaves and complete the cooking with a little steam. Kale should be tender but not mushy, and should retain its green color.

Place kale mixture in a warm ceramic bowl. Break toasted walnuts into pieces and add to kale along with lemon zest, lemon juice, sea salt and red pepper. Toss lightly, correct seasoning and serve immediately. Excellent with small steamed Yukon Gold or purple Peruvian potatoes.

Note: All of the ingredients in this dish are in keeping with the dietary laws of Pesach.

Healthy Eating on $4.50 a Day: Not a Snap!

A group of U.S. Congressional Representatives recently participated in "The Food Stamp (SNAP) Challenge" to draw attention to the plight of more than 45 million Americans currently receiving nutrition assistance. The representatives attempted to eat for seven days on a budget comparable to what the average recipient is allotted under SNAP, the Supplemental Nutrition Assistance Program in their respective states; in California that amount is $4.50 a day.

Inspired by their example but also disturbed by media reports of Congress persons subsisting on canned tuna, lettuce, white bread, pasta and hard boiled eggs, I decided to take up the challenge with the goal of eating a health supportive diet comprised almost entirely of high quality, unprocessed or minimally processed plant based foods.

Although it is not possible and was not my intention to replicate the circumstances of those who live month in and month out in truly challenging circumstances on a highly restrictive food budget, the experience was enlightening and humbling.

The photo above illustrates the typical selection of foods I ate during the seven day trial. By carefully planning, shopping and preparing all meals from scratch, it was possible to consume enough calories to maintain adequate physical energy, stave off hunger between meals and satisfy daily nutrition requirements.

However, it was a shock to discover how quickly I could exceed my daily budget simply by eating an extra piece of fruit, an added serving of peanut butter, soy milk or other snack. Lentils, brown rice and barley with vegetables provided satisfying and nutritious meals at a modest cost, but there was little or no room for unplanned grazing beyond the essentials.

It also became clear that the looming specter of food insecurity dramatically transforms one's relationship to eating. Even under the best of circumstances, the seven day challenge was far from a carefree experience and left me concerned about those for whom this is not an temporary experiment.

Basic food costs:

brown rice, 1 cup cooked $.37
barley, 1 cup cooked $.25
lentils, 1 cup cooked $.67
peanut butter, 2 TBSP $.21
peanuts, 2 TBSP $.24
sunflower seeds, 2 TBSP $.18
green tea bag $.16
plain soy milk, 1 cup $.50
banana, medium $.26
apple, medium $.55
orange, medium $.54
plum, small $.25
green beans, 1/4 lb $.50
carrot, medium $.29
winter squash, 1/2 $.59
arugula, 2 large handfuls $.42
sweet pepper, 1 small $.66


Note: Ingredients such as those used for preparing lentils included small amounts of leek, garlic, celery, olive oil, sea salt and dried herbs; these added little expense and therefore are not noted above.

Muesli for Dinner (or lunch or breakfast)

Muesli for dinner? It might not be what Herr Doktor Professor Maximilian Oskar Bircher-Benner had in mind back in the late 19th century, but at the end a busy 21st century day, muesli can be a quick healthy solution to the evening meal challenge.

Legend has it that Bircher-Benner was served muesli while traveling in the Swiss Alps and was so impressed with the vitality of the animal herders who consumed it regularly that he was inspired to bring the concept back to his Zurich patients in hopes of improving their health. It became a classic breakfast cereal still known in Europe as Birchermuesli.

Unlike granola (which also dates back to the late 19th century) the grains in muesli are not toasted or roasted, and no oils or sweeteners are added. Rolled oats are the most commonly mentioned grain in muesli recipes; rolled rye and wheat flakes are also used. Nuts, seeds, dried and fresh fruit complete the mix.

My simple version of homemade muesli really requires no recipe; I just toss whatever ingredients I find in my pantry into a bowl, add some fresh fruit, soy milk or nut milk, and eat. Here's what was in my bowl last night! (Makes one serving).

Monday Night Muesli

1 pink lady apple, chopped
1 heaping tablespoon organic rolled oats
1 tablespoon almonds, chopped
1 tablespoon hazelnuts, chopped
1 tablespoon sunflower seeds
1 tablespoon golden raisins
1 medjul date, chopped
a few drops vanilla extract
soy milk (or nut milk)

Put it all in a bowl, adding as much soy milk as you like. Eat very slowly while visualizing craggy mountain peaks and blue skies, meadows carpeted with wildflowers and little snow white goats grazing in the sunlight.

Apricot Smoothie: Summer in a Glass

Apricots are among the first stone fruits to appear in produce markets in late spring, soon to be followed by peaches, plums and nectarines. Fresh fruit smoothies are a seasonal delight, simple to make and redolent of the flavors of summer. All that's needed to create an energizing light meal or snack is a handful of very ripe fruit, some nut milk or soy milk and a blender.

Apricot Smoothie

1 + 1/2 cups apricots, halved and pitted
1 + 1/2 cups fresh nut milk or plain soy milk

Place ingredients in blender and process until smooth; you may adjust the ratio of fruit to nut milk to your taste. Serve apricot smoothie immediately in chilled glasses. For instructions on how to make fresh almond milk, see earlier post titled "Raw Almond Milk" listed under the label "nuts & seeds". When you'd prefer a thicker more substantial smoothie, add one or more of the following:

raw cashews
medjul dates
banana

Medjul dates will sweeten and thicken the smoothie. Soak a few medjuls in fresh water in a clean jar over night; they will be easy to blend. Dates will keep for several days in the fridge; add liquid from soaking to smoothies.

Gomasio/ Sesame Salt Condiment

Gomasio is a traditional Japanese condiment made from toasted ground sesame seeds and salt. The words "goma sio" mean "sesame salt". The subtle nutty flavor of the toasted seeds adds delicious depth to rice and vegetable dishes. For those eating a plant based diet, gomasio is an essential versatile condiment which will enhance and add variety to your meals.

Sesame seeds are among the oldest cultivated oil bearing seeds in the world and are integral to many cuisines including those of Asia, the Middle East, and Mexico. Sesame provides generous amounts of several essential nutrients such as copper, iron, magnesium, manganese and phosphorus. A single tablespoon of whole sesame seeds contains 1.6 grams of protein and 88 milligrams of calcium.

Toasting the seeds brings out their complex, satisfying and habituating flavor. I always keep a jar of whole sesame seeds in the fridge so I can quickly make a batch when the gomasio impulse arises. Although it is possible to purchase commercially made gomasio, it bears little resemblance to the homemade variety, as once the oils are released from the seeds through grinding they begin to break down and become rancid.

It is traditional to grind the sesame seeds by hand with a wooden pestle in a special grooved ceramic bowl called a "suribachi". If you don't happen to own one, you may use a (very clean) electric coffee grinder. Or take a trip to Japantown and buy an inexpensive suribachi. There is a great pleasure in the small act of slowly hand grinding a bowl of fragrant sesame seeds in a peaceful kitchen.


Gomasio Recipe:

1/2 cup whole sesame seeds
1/4 teaspoon sea salt (or more to taste)

Carefully toast seeds in a heavy skillet over a medium flame. Shake the pan or stir seeds with a wooden spoon, paying attention to the changing color and developing fragrance of the seeds. Once the pan gets hot, the seeds will toast very quickly. Be ready to pour the seeds into the suribachi or a ceramic bowl as soon as they darken; they will burn if left in the hot pan.

Grind seeds with sea salt in suribachi until about half the seeds are ground; the final product should be a mixture of ground and whole seeds. If using an electric grinder, pulse a few times and don't over grind. Allow gomasio to cool, then store in a glass jar in a cool place. The shelf life of gomasio is brief; I usually make small batches which will be used up within a week or two.

Note: The amount of salt called for in gomasio recipes varies greatly. I prefer a low salt method. It's possible to make a salt free gomasio if you wish to avoid sodium; simply toast and grind the seeds alone.

PB & J: The Perfect Travel Food

My favorite travel food is a peanut butter sandwich made with organic peanut butter and fruit jam on a minimally processed sprouted grain bun. The bun provides quality nutrition and keeps the peanut butter and jam neatly inside the sandwich even during long hours of travel. Peanut butter keeps hunger at bay and a good all fruit jam adds great flavor without excessive amounts of sugar. This is a quickly assembled kid- friendly food which is far superior to "convenience foods" such as pop-tarts. With a supply of sprouted grain buns in the freezer and your favorite peanut butter and jam in the pantry, a decent portable meal is always a moment away.


1 organic sprouted grain bun
1 tablespoon organic peanut butter
1 tablespoon all- fruit jam or preserves

Assemble and wrap well; store in fridge until needed. These will keep well for a few days without refrigeration.

Note: Recent studies show that people who maintain low caloric intake while traveling suffer little or no jet lag.

Spicy Toasted Pumpkin Seeds

Whole nuts and seeds provide high quality nutrition in small packages which travel well and quickly satisfy hunger. A handful of nuts or seeds and a few raisins or other dried or fresh fruit puts any "power bar" or "health bar" to shame.

2 cups raw pumpkin or sunflower seeds (or both)
1/2- 1 teaspoon olive oil
1/4 teaspoon sea salt (or to taste)
1-2 pinches red pepper flakes (or to taste)
1-2 pinches dried marjoram or oregano

In a heavy skillet, toast seeds slowly on medium heat, shaking pan often. When seeds begin to change color and become fragrant, they are almost done. Lower heat, add olive oil and spices.
Stir quickly to coat seeds and remove from heat. Pour seeds onto a flat serving platter or metal baking sheet to cool. Store in a clean glass jar when cool. They are delicious eaten alone as a snack or added to salads and other vegetable dishes.

Raw Almond Milk: Creamy & Healthy

Home-made raw nut milks are irresistibly rich, flavorful and highly nutritious. Almond milk is the perfect base for fresh fruit smoothies. No commercial almond milk can compare to home made!

1 1/2  cups organic raw almonds, soaked and rinsed
3- 4  cups fresh water

1. Soak almonds in fresh water for at least 6 hours or overnight in the fridge.
2. Drain almonds and rinse in fresh water.
3. Process nuts and water in batches in blender until smooth; use more less water to reach desired thickness.
4. Strain nut milk through a fine meshed sieve.

Nut milk will keep well for a day or two in a clean glass jar in the fridge. The nut residue left in the strainer may be added to cold or hot cereal; just refrigerate until use. Nut milk may be made without straining which will result in a thicker more textured product. Still delicious!