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.

 

Chill With Summer's End Soup

Here in chilly, foggy San Francisco, our real summer shows up in September and October; time to put aside (briefly) the fleece and down, don a single layer of clothing and enjoy refreshing light meals. Try this chilled vegetable soup whenever the heat strikes! (Makes about four servings).

Ingredients:

5 medium Swiss chard leaves, with stems
1 large celery rib, with leaves
1 medium summer squash (yellow adds nice color)
2 large ripe tomatoes
1 whole garlic clove
1 bay leaf
1/2 organic lemon (or lime)
1 tablespoon olive oil
1/4 teaspoon sea salt (or to taste)
freshly ground black pepper to taste
fresh water
several fresh basil leaves

Prep:
Cut stems from chard leaves and chop into small pieces.
Stack chard leaves, roll into a cylinder and slice into thin ribbons.
Chop celery & leaves into small pieces.
Slice summer squash into matchsticks.
Mince tomato.
Slice lemon crosswise into thin rounds.
Roughly chop basil leaves.

Method:
Place chard stems, celery, squash, garlic clove and bay leaf into a pot, cover with fresh water and bring to a simmer.
Cook briefly over low heat until chard and celery are almost tender.  Turn off heat.
Stir in chard leaves, cover pot, and allow soup to rest two or three minutes, or until chard is wilted.
Stir in tomato, basil, lemon, olive oil, sea salt, black pepper.
Taste and correct seasoning.
Remove bay leaf and garlic clove.
Chill the soup in fridge.

Serving Suggestions:
Garnish with red pepper flakes, a drizzle of flavorful olive oil, more lemon or lime juice.

Blended:
Blend the soup until smooth; serve chilled in a tall glass.

How to Store:
Will keep well stored in clean glass jars for several days in fridge.

 

Iron Skillet Brussels Sprouts

 

Iron Skillet + Brussels Sprouts + Heat + Oil 

This minimalist recipe requires only four ingredients and proceeds from beginning to end in a heavy black cast iron skillet, an inexpensive, indestructible and versatile kitchen tool. The thick bottom and sides of the skillet conduct and radiate heat evenly and intensely, making it ideal for oven roasting.

Brussels sprouts need little adornment to taste great, and roasting them brings out their sweet flavor. Select fresh, compact, brightly colored Brussels sprouts which are relatively uniform in size. 

Trim off the stems if they are very thick or gritty, then slice sprouts in half. If sprouts are large, make a small additional cut at the base of each half to facilitate cooking. Leaves which separate during slicing can be sprinkled on top of the cut halves before they go into the oven.

Ingredients:

1 pound Brussels sprouts, washed, stemmed and halved

3- 4 tablespoons olive oil

sea salt to taste

cracked black pepper to taste

Method:

Preheat oven to 425 degrees.

Heat olive oil in skillet on medium flame and place sprouts cut side down in pan.

Saute for about 3 minutes or until cut sides are lightly browned; stir gently with a fork and add a bit more olive oil if needed.

Place skillet in oven and roast for roughly 10 - 15 minutes until sprouts are tender and browned to your taste.

Remove skillet from oven and allow sprouts to rest for a few minutes to develop their sweetness.

Serve straight from the pan, garnished with sea salt and freshly cracked black pepper.

 

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.

Of Autumn, Apples and Poetry

Autumn is a time to pause for reflection as the heat, light and activity of Summer diminish; it is a distinct period of transition between the expansive warm energy of Summer and the cold contracting energy of Winter, a time to let go of the pleasures of Summer and to gather and safeguard food and fuel for the season ahead when the earth freezes and growth ceases.

According to traditional Asian medical theory, the Lung is the organ system associated with Autumn; it is closely connected to our external environment via the nasal passages and throat and is vulnerable to changes in temperature and atmosphere. (I remember noticing while traveling in the chilly highlands of Guatemala that women habitually covered their noses and mouths with a shawl during cold weather, when the wind blew or when riding on a bus with open windows).

The energy (Qi) of the Lungs can be supported by eating specific foods, like the fruits which are now in season: apples, pears, grapes and persimmons. These are thought to protect the Lungs by keeping them slightly moist and cool, rather than too cold, dry, hot or damp. Spicy, pungent foods like ginger root, radishes, leeks, onions and garlic also benefit the Lungs by gently increasing local circulation. Appropriate exercise, adequate sleep and mindful awareness of unsettling thought patterns and excessive emotion are additional ways to protect Lung Qi.

Apples  (By Grace Schulman)

Rain hazes a street cart's green umbrella
but not its apples, heaped in paper cartons, 
dry under cling film.  The apple man,

who shirrs his mouth as though eating tart fruit,
exhibits four like racehorses at auction:
Blacktwig, Holland, Crimson King, Salome.

I tried one and its cold grain jolted memory:
a hill where meager apples fell so bruised
that locals wondered why we scooped them up,

my friend and I, in matching navy blazers,
One bite and I heard her laughter toll,
free as school's out, her face flushed in the late sun.

I asked the apple merchant for another,
jaunty as Cezanne's still-life reds and yellows,
having more life than stillness, telling us,

uncut, unpeeled, they are not for the feast
but for themselves, and building strength to fly
at any moment, leap from a skewed bowl,

whirl in the air, and roll off a tilted table.
Fruit-stand vendor, master of Northern Spies,
let a loose apple teach me how to spin

at random, burn in light and rave in shadows.
Bring me a Winesap like the one Eve tasted,
savored and shared, and asked for more.

No fool, she knew that beauty strikes just once,
hard, never in comfort. For that bitter fruit,
tasting of earth and song, I'd risk exile.

The air is bland here. I would forfeit mist
for hail, put on a robe of dandelions,
and run out, broken, to weep and curse- for joy. 



"Apples" from The Broken String by Grace Schulman, Houghton Mifflin 2007.

Stone Fruit: The Naked Truth

Although San Franciscans are still sporting fleece and down jackets, the arrival of the first stone fruits in Bay Area farmer's markets hints that summer is near. Apricots, peaches, nectarines and cherries are already brightening foggy market days. There is much to look forward to in the coming months for those who cherish the fragrance, flavor and beauty of the fruit of the trees.

Fresh, raw and naked is the best way to enjoy summer stone fruits. Quality fruit is bred for flavor, not shelf life or cosmetic perfection. Smaller fruit with a few blemishes may be far superior in taste and nutritional value to oversized picture perfect commercial produce. Farmer's markets provide the opportunity to sample different varieties of fruit and to consult with the vendors about how to select, ripen and store it.

Transport your fruit home from the market with care. Separate very ripe or slightly bruised specimens immediately; fruit salads and smoothies can be made with them in minutes. Many stone fruits can be held at room temperature for a few days or more. Don't wash the fruit until you are ready to eat it. Place fruit on a clean dry surface, leaving a little space between each piece.

Check the fruit daily and set aside the ripest to be eaten that day. With proper handling, your collection of stone fruit can be savored all week at peak flavor. Simply wash and nosh! When the next market day arrives you will be eager to replenish your supply of some of nature's finest creations.

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".

Persimmon Season: Will It Be Sweet?

"Will it be sweet                                         
this Japanese persimmon
the first in my hand?"


Shibu karo ka
shira nedo kaki no
hatsu chigiri?

--- Chiyo-ni
(1703- 1775)



Chiyo-ni  was one of the foremost haiku poets of the Japanese Edo period (1603- 1868). Her work was particularly revered for its poetic quality of "shizen to hitotsu ni naru"  or "oneness with nature". It is said that she composed this haiku while contemplating the future of her recent marriage.

Persimmons are inspirational for their beauty but also for their taste, and one of the sweetest moments of the year for me is the appearance of the first persimmons in local produce markets. It is my annual ritual to spend a November morning on the chilly streets of San Francisco seeking out the most perfect persimmons to store up for the coming weeks of winter, when throughout the dark days, rows of ripening orange fruit brighten my kitchen.

Whether Chiyo-ni's marriage was sweet, or bitter like an unripe persimmon is unknown. Perhaps hints can be found in her poetry, which she began writing at the age of seven. By seventeen,  her talent for writing clear, pure haiku was well known. In her later years she took vows and lived the contemplative, austere life of a Buddhist. Perhaps even then she permitted herself an occasional taste of the sweet fruit of the persimmon tree.
                                                                           

Note: Previous posts contain extensive details on how to select, store and eat Fuyu and Hachiya persimmons. To access them, click on the "persimmons" label on the right hand column of the blog. My favorite persimmon recipe is below:

Persimmon Smoothie

1 Fuyu persimmon
1 cup nut milk or soy milk, plus extra as needed
fresh nutmeg, grated

Wash the persimmon and remove the calyx. Cut into a few pieces and remove any seeds. Place fruit, nut or soy milk and nutmeg in blender and process until smooth, adding a little extra nut or soy milk if too thick.  Serve immediately, garnished with a little more nutmeg, or store up to a few hours in the fridge.

 

Urban Agriculture: Organic Apples Grow in SF!

 

 

Preparation:  Best consumed while very hungry and standing under tree. (Wipe on shirt first).  More civilized: Wash and eat. For special occasions: Wash, slice, arrange on plate, eat.

Sublime Strawberry Smoothie!

The key to this sublimely delicious, refreshing and healthy smoothie is the simplicity and quality of the ingredients.  Many summer fruits are quite perishable and smoothies are a convenient way to make use of them before they spoil. In this recipe, the strawberries provide the dominant flavor; dates and banana add sweetness and body without obscuring the bright strawberry essence. Sunflower seeds or cashews lend additional thickness and high quality nutrients. Using a frozen banana creates a thick, luxurious smoothie but you can use a fresh banana if you don't have any frozen ones on hand. The recipe yields one generous serving, enough for a light meal.



Sublime Strawberry Smoothie:

2 medjul dates, pitted
2 tablespoons raw, unsalted sunflower seeds or cashews
1 cup or more nut milk or soy milk
1 teaspoon pure vanilla extract
1 handful very ripe strawberries, hulled
1 large banana, frozen
cinnamon powder for garnish 


Place dates, sunflower seeds or cashews,  nut milk and vanilla in blender and process thoroughly until very smooth. Blend in strawberries.  Cut frozen banana into four or five pieces and blend in one or two pieces at a time until mixture is just smooth, adding a little more nut milk if needed. To preserve thickness of the smoothie, don't over blend.  Serve immediately in a chilled glass or dessert bowl, garnished with a pinch of cinnamon powder.

Variations:  Other very ripe summer fruit such as apricots,  blueberries, raspberries or blackberries may be substituted for the strawberries. Use what's season and ultra ripe for best results!

How to freeze a banana: Select ripe banana, peel and wrap in waxed paper.  Press on the wrapped banana a bit to flatten before placing in freezer to shorten freezing time.

Antique flag: 1814 

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

Onigiri: Honorable Rice Ball!

There is no more delicious and satisfying convenience food than the wonderful gem of Japanese cuisine, onigiri. For centuries, travelers have carried rice balls on short and long journeys, and today they are a beloved comfort food in Japan, where many specialty shops are devoted solely to the making and selling of onigiri.

Onigiri (also known as omusubi) can be very simple, consisting of nothing more than cooked rice, or they can be creative works of art which reflect the chef's imagination and skill. Rice balls always contain salt, tamari or pickled ingredients which act as preservatives, keeping the rice from spoiling. Pickled umeboshi plums are a favorite traditional filling.

Only short grain or medium grain rice should be used to make onigiri; long grain does not have the proper consistency. Although white rice is most popular, brown and black rice make flavorful, nutritious onigiri. Correctly cooked rice- not too soft or hard- is essential for the rice balls to retain their shape. Round, cylindrical and triangular shapes are made by hand but many varieties of inexpensive molds, one of which is seen in the photo above, are available with which anyone can make perfectly shaped rice balls.

Black rice makes stunningly beautiful onigiri. Unwrap one of these on an airplane and your seatmates will be terribly envious. Pack a handful of sliced raw vegetables and enjoy a healthy, inexpensive meal with roots in an ancient tradition. You will understand with the first bite why the honorific "O" is included in the spelling of onigiri, which means "honorable rice ball".

A Snow Pea in Summer

One can only guess how the snow pea got its name. Peas are among the first crops to be sown by home gardeners in the springtime; in temperate climates, a dusting of snow would not be unlikely after planting. Known for their ability to withstand a late frost, pea plants produce well only in consistently cool growing conditions.

Once an exotic specialty food, fresh snow peas are now available in California markets almost year round. The sugar snap pea is the other edible- pod pea variety; plumper and shorter than the snow pea, it's a cross between the sweet pea and snow pea. The sugar snap and the snow pea are also known by their French name "mangetout" which means "eat all".

One of the earliest plants cultivated by humans, peas are a fine source of protein and vitamins. But snow peas are most appreciated for their sweet refreshing flavor, crisp texture and vibrant green color, all of which can be enhanced by simple preparation. Try stir frying briefly with ginger root, garlic and green onion, or steam lightly and toss with almonds, tamari sauce and a few drops of toasted sesame oil.

Snow peas are at their very best eaten raw, straight from the vine on a cool early morning. If you don't have a garden, look for bright green snow peas at the produce market. Select small or medium sized pods for best flavor. Stored in a plastic bag in the fridge, they'll keep well for several days and travel well to work or school for a quick, energizing snack. So, mange tout! Enjoy the crunchy chill of a small snow pea flurry in summer.

Winter Fruit: Pink Lady Apples

The irresistible Pink Lady apple is one of the high points of the winter produce season. Its fetching pink color and balanced tart- sweet juicy crispness makes it a perfect healthy snack for all occasions. My winter pantry always holds a basket of Pink Ladies which I replenish regularly during the winter months.

An Australian breeder, John Cripps, developed the Pink Lady in the early 1970's by crossing a Golden Delicious apple with a Lady Williams apple. By the late 1990's, growers in Washington and California had planted trees and began marketing the Pink Lady in the U.S. As the latest maturing of the commercial apple crops, it becomes available in October or November following the Granny Smith, Fuji, and Gala harvests.

My favorite Pink Lady apples are grown by the Cuyama Orchards, a 600 acre family run organic farm in California near Las Padres National Forest. Cuyama apples are a bit smaller, more deeply pigmented, and have a slightly more complex flavor than those of other growers. Several other California and Washington farms also produce excellent organic Pink Ladies. Select unbruised fruit and it will keep very well in a cool place for weeks.

Pink Ladies resist browning upon exposure to air; slice and wrap for snacks on the go. Kids may prefer to eat a slice or two of apple rather than an entire fruit; dip in some nut butter for serious hunger. Keep a few apples at your desk and a jar of nuts or seeds for a light meal at work; eat slowly and savor the beauty and flavor of one of nature's most delicious winter fast foods.

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.