Romanesco Soup: The Color of Spring

ROMANESCO?

Romanesco (Brassica oleracea) has been cultivated in Italy since the sixteenth century, and is currently in season at Northern California farmers markets. Its delicious nutty flavor, vibrant color and plentiful nutrients make it a perfect ingredient for a simple one- pot soup. Yield: About four cups. (For extra credit, look up "fractals" and "fibonacci numbers").

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ROMANESCO SPRINGTIME SOUP

INGREDIENTS:

 2- 3 cups Romanesco, roughly chopped

2-3 medium shallots, peeled

2 ribs celery, chopped

2 - 3 garlic cloves, peeled

2 bay leaves

fresh water to cover

1 cup + more as needed unsweetened plain almond milk or soy milk

1/2 teaspoon sea salt, or to taste

freshly ground black pepper to taste

METHOD:

Place vegetables and bay leaves in a soup pot; add just enough fresh water  to cover the vegetables by about one inch. 

Bring to a simmer, cover, and allow to cook gently on a medium flame until Romanesco is just tender and still bright green.  

Remove from heat. Carefully drain vegetable broth into clean glass jars. Allow cooked vegetables to cool. Remove bay leaves.

In stages, puree the vegetables in a blender, adding vegetable broth and nut milk or soy milk as needed.

For a creamier soup, use a larger proportion of nut milk than broth, adjusting the consistency to your taste.

Add sea salt and a few generous grinds of fresh black pepper.

Taste and adjust seasoning.

SERVING SUGGESTIONS:

The flavor of this soup is enhanced if it is allowed to rest for a few minutes, but if you can't wait, reheat and serve immediately in pre-warmed ceramic bowls or mugs. Garnish with a drizzle of olive oil, your choice of fresh chopped herbs, or dust with a sprinkling of red pepper flakes or Hungarian paprika. Enjoy a taste of springtime!

 

 

 

 

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.

 

Celery Broth Winter Tonic

Perhaps you've noticed that raw celery juice is a current wellness fad, following on the heels of  other trendy "super foods" such as kale, acai berries, flax and chia seeds popularized by celebrity social media influencers. 

According to Traditional Chinese/ Eastern Medicine, celery, though not a panacea, does possess considerable health supportive qualities, including its ability to cool inflammation, reduce dampness, strengthen organ function and calm the nervous system. In western terms, celery contains generous amounts of essential compounds such as potassium, silicon, sodium, vitamin C and more.

The brilliantly fresh organic celery at my local farmers market is topped with large crowns of bright green leaves whose deep pigmentation signals a high nutrient content.  Quite bitter when raw, celery leaves mellow appreciably when briefly simmered in water. The resulting broth and lightly steamed leaves are intensely flavorful and energizing, and can serve as a potent antidote to holiday feasting.

Although raw juices are hugely popular in contemporary wellness culture, Traditional Chinese/ Eastern Medicine specialists recommend avoiding consumption of cold raw foods in winter, especially for individuals who are recovering from illness, suffer from fatigue, have difficulty staying warm, are older or have chronic health challenges. Lightly steamed hardy greens and warm broths are thought to be particularly restorative.

Disclaimer: This simple celery leaf  infusion is not party fare, but your body will celebrate when you reward it with the occasional cup.

Ingredients:

2 bunches organic celery with leaves
fresh water

Method:

Cut leafy tops and their slender stems from the thicker celery stalks.
Set aside the celery stalks for future use.
Chop leaves and stems roughly.
Place chopped greens in a stainless steel pot with a well fitting lid.
Add fresh water to cover about half the greens.
Cover pot and bring to a gentle simmer for two or three minutes, stirring once or twice.
When leaves have wilted but still retain their bright green color,  remove from heat.
Allow leaves to rest, covered, for five or ten minutes.

Broth:
Pour the celery broth into clean glass jars; it will keep well in fridge for several days.
Gently reheat without boiling and sip for an invigorating, warming winter drink. 

Greens:
Greens will store well for several days in fridge.
To prepare, finely chop greens and heat briefly in olive oil.
Serve tossed with sea salt and freshly ground black pepper, or with any garnish of your choice.
Especially delicious sprinkled with home made gomasio, a Japanese toasted sesame seed condiment. (Recipe @ http://tinyurl.com/rbo3w6f)

 



 

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.

 

Cool Green Soup: Make your own!

Before setting off to my local farmers market each week, I inventory the fridge and decide how to use up the last week's vegetables before shopping for fresh produce.  Here's what I found this week:

arugula
bok choy
cilantro
carrots 
leek
celery

Since we're having a heat wave in San Francisco, I chose to make a batch of chilled green soup to enjoy in the warm evenings. When the weather turns cold, the soup can be heated. I don't measure the ingredients but for the recipe I created rough estimates.

INGREDIENTS:

 2 cups baby arugula leaves
 2 cups baby bok choy
 1 handful cilantro, with stems chopped
 2 carrots, chopped
 2 inches white part leek & 2 inches green part leek
 1 stalk celery, chopped
 fresh water to cover
 juice of one lemon or lime
 1 tablespoon olive oil 
 1 tablespoon smooth unsalted nut butter (cashew, almond, tahini, etc.)
 sea salt to taste
 freshly ground black pepper to taste


METHOD:

Place vegetables in a pot and add enough water to cover.
Bring to a simmer, cover, and cook gently on low heat for about 5 minutes.
When carrots are slightly tender, turn off heat.
Let soup cool.

Puree vegetables and broth in batches in blender or processor, adding lemon/ lime juice, olive oil, nut butter, sea salt and black pepper. 
Taste and correct seasoning.
This is an intensely concentrated, strongly flavored soup; its edge can be mellowed by the addition of some unsweetened nut milk or soy milk.
Chill in fridge in small glass jars; will keep for up to five days.

SERVING SUGGESTIONS:

Serve in chilled bowls as is, or garnish with your choice of chopped toasted almonds, hazelnuts, pumpkin seeds, avocado cubes, red pepper flakes, turmeric, fresh dill, lemon or lime slices, yoghurt etc....

 

Korean Comfort Food: Sweet Azuki Porridge

Azuki bean porridge, Pat Juk, is a traditional staple of Korean cuisine, eaten year round at all times of day. The sweet variety, Dan Pat Juk, is prepared and shared with neighbors and friends on "Little Lunar New Year" which takes place on the winter solstice. The reddish color of the porridge is meant to ward off evil spirits, and as in many cultures, eating sweet foods expresses the hope of a sweet year to come.

Savory or sweet, Azuki porridge is a sublime comfort food which is highly nutritious and simple to make. This interpretation of Dan Pat Juk requires few ingredients and the only active labor involved is the time it takes to blend the cooked beans into a smooth porridge. Traditional Korean recipes call for rock sugar as the sweetener; I've substituted medjul dates. For a sweeter dish, maple syrup may be added to taste.

Dan Pat Juk is very filling; this recipe yields roughly six modest servings. The flavor of the juk mellows with rest, so don't hesitate to make extra for later use. To store cooked beans safely, place in clean glass jars with tightly fitting lids while still very hot. I like to use small single serving sized glass canning jars for this purpose. Handled this way, beans will keep well in the fridge for up to five days.

Ingredients:

2.5 cups azuki beans, soaked for about 6- 8 hours*
fresh water
4-5 large medjul dates, pitted and sliced in half
sea salt to taste
1 or 2 tablespoons maple syrup to taste (optional)
mint leaves for garnish
pine nuts for garnish

Method:

Drain and rinse beans thoroughly in running water.
Place beans in a heavy bottomed pot and add enough fresh water to cover by about two inches.
Bring to a simmer, cover and cook over a medium- low flame for one hour or more.
Stir beans occasionally, adding water if they are not covered by liquid.
Beans are done when one is easily mashed between thumb and forefinger.
Remove pot from heat, stir in dates, cover and allow to rest until cool enough to blend.
Blend beans in batches in blender, adding cooking liquid or small amounts of fresh water as needed, until porridge is velvety smooth.
Return porridge to pot, reheat thoroughly and add sea salt to taste.
One or more tablespoons of maple syrup may be added to taste.

Serve dan pat juk  in small preheated ceramic bowls.
Garnish with a sprig of fresh mint and a sprinkling of pine nuts.
Store remaining porridge in glass jars in fridge for up to five days.
Reheat thoroughly for a quick, warming and energizing meal.


*A note about soaking legumes:  Soaking legumes is not a complicated affair but it involves some planning. Soak beans overnight or put them in to soak early in the morning. If you've soaked beans for several hours but must postpone cooking, drain them and keep in the fridge for up to another day. 

                                 

A Winter Restorative: Root Broth

This season of excessive consumption, activity and stimulation creates a need for counter- balancing austerity. Root broth, a fortifying Winter restorative, is a satisfying response. Both the making and the drinking are effective antidotes to the restless chatter of our universe.

The broth is prepared by simmering a selection of roots in water until tender. Humans have cooked this way under very primitive conditions for millennia, ever since they tamed fire and created ceramic vessels. This simple non-recipe produces a warming and intensely flavorful clear broth, replete with valuable nutrients. Select any combination of the following ingredients- whatever is available will be suitable.

Ingredients:

carrots
turnips
white radish
purple radish
parsnip
ginger root
leek
garlic cloves
dried shiitake mushrooms
bay leaves
fresh water
sea salt to taste

Method:

Scrub and trim root vegetables and cut into medium sized pieces. Peel the garlic cloves but leave whole. Shiitake mushrooms are also left whole.

Place vegetables and bay leaves in a soup pot. Add fresh water, enough to cover the vegetables by one or two inches.

Bring to a simmer, cover and cook over a low flame, adding more water if level gets too low. Simmer until vegetables are tender but not mushy.  (Longer cooking is fine but will yield a thicker broth).  Turn off heat. Remove the mushrooms and when cool enough to handle, slice and return to broth. Taste and add sea salt as desired. Serve in a pre-heated bowl so that broth stays warm.

Living in Harmony With the Atmosphere of Winter:


"The three months of Winter are called the period of closing and storing. Water freezes and the Earth cracks open. One should not disturb one's Yang. People should retire early at night and rise late in the morning and they should wait for the rising of the sun. They should suppress and conceal their wishes, as though they had no internal purposes, as though they had been fulfilled. 
 People should try to escape the cold and they should seek warmth. They should not perspire upon the skin, and they should let themselves be deprived of the breath of the cold. All this is in harmony with the atmosphere of Winter and all this is the method for protection of one's storing."

-- From the Nei Jing, The Yellow Emperor's Inner Classic (circa 206 BCE-220 CE)

Spigariello? It's not an opera!

With the current proliferation of local farmer's markets across the country comes the opportunity to discover unusual varieties of produce which one would not find in commercial markets. A recent revelation is this lovely Spigariello, an heirloom Italian kale in the brassica family. Its full name as listed in seed catalogues is "Cavolo Broccolo Spigariello Foglia Riccia".

Like Lacinato kale (above), Spigariello is tender and uniquely flavorful, with small dark blue-green leaves. It can be sauteed, steamed, eaten raw in salad and smoothies or added to soups and stews. Both varieties are subtle in taste with no hint of bitterness and are more delicate than the common curly kale which has become popular of late.

There is nothing mysterious or difficult about preparing leafy greens. Lightly sauteing them in olive oil creates a flavorful nutritious dish in minutes. The only tools needed are a knife, a cutting board and a skillet.

How to saute a dark leafy green vegetable in olive oil:

Rinse the greens and shake off or blot excess water. If the leaves have thick central stems, cut them away from the leaves. Chop the stems into small pieces. Then stack the leaves and slice; thin slices will cook more quickly than thick. Remember that the volume of the greens will reduce greatly during cooking, so judge the quantity you begin with accordingly.

Heat some olive oil in a heavy skillet-  just enough to cover the surface of the pan. Add the chopped stems first, since they are denser and need a little more cooking time. After a minute or two, add the leaves and continue to saute over a medium flame, stirring occasionally until just tender; this should take only three or four minutes. Taste the greens. If they are not tender enough, continue cooking another minute or so. Add a bit more olive oil if the greens are sticking to the pan.

Serve sauteed greens immediately in a preheated bowl, sprinkled with a little sea salt to taste and perhaps some freshly ground black pepper. 
 

Cavolo Broccolo Spigariello Foglia Riccia

                                

Winter Miso Soup with Shiitake Mushrooms, Ginger and Greens

This miso soup is almost a stew, thick with slices of pungent ginger root, dried shiitake mushrooms and dark leafy greens surrounded by a savory broth. The white miso paste which is the basis of the broth is mildly sweet and not too salty; rice vinegar and rice wine add a subtle sweet- sour dimension.

Ginger root is classified as one of the most warming herbs in the traditional Chinese herbal pharmacopeia. Shiitake mushrooms are strengthening and beneficial for healthy immune function. Together these two ingredients transform this soup into a fortifying meal for cold winter days.

The recipe can be made in ten minutes or less. It does not require precise measurements but the quantities noted below will yield two generous servings.


Ingredients:


6 dried shiitake mushrooms
3 cups fresh water
1/3 cup thinly sliced leek
1/3 cup thinly sliced celery
3-4 slices fresh ginger root
1+ 1/2 tablespoons white miso paste
1- 2 tablespoons rice vinegar
1 tablespoon mirin rice wine*
2-3 handfuls baby lacinato kale leaves (or baby arugula, spinach or other leafy green)


1.  Place mushrooms in a ceramic bowl. Boil about half the water and pour over the mushrooms. Cover the bowl with a plate and allow mushrooms to rehydrate while you slice the vegetables.

2. Slice  ginger root into slabs and then into matchsticks. Thinly slice the celery and leek.

3. When cool enough to handle, remove mushrooms from bowl one at a time and squeeze out as much liquid as possible. Reserve the soaking water. 


4. Slice the mushrooms with a sharp knife.  If the stems are tough, slice as thinly as possible; they will soften with further cooking.

5. Place the sliced vegetables into a pot, add soaking liquid and remaining water.  Cover and simmer gently over a low to medium flame for five or six minutes.  Add more water if there isn't enough to just cover the vegetables.

6. Place miso paste, rice vinegar, mirin and a few tablespoons of broth in a small bowl and stir until fairly smooth.  Add mixture to the soup.

7. Stir the greens into the soup, cover and turn off heat. Allow to rest for three or four minutes until greens wilt. Taste broth and adjust seasoning.  Reheat the soup very gently before serving but do not boil.   


*Note: Mirin rice wine is a traditional Japanese product; it is a versatile staple to have on hand and is commonly available in natural food markets. 

Grasping the Stinging Nettle

The sting of the nettle (Urtica dioica) is caused by three substances contained in its tiny hollow needles: acetylcholine, histamine and 5 hydroxytryptamine. Contact with the needles can create an unpleasant burning, itchy skin rash in most people. The Latin verb urere means "to burn" from which  the nettle derives its botanical name.

A common wild plant found throughout North America, Europe, North Africa and Asia, the nettle's sting has not deterred humans from gathering it for use as food, tea and medicine for thousands of years. Its fibers have been woven into cloth; today there is renewed interest in uses for this plentiful fiber.

Like many edible wild greens, the nettle plant is highly nutritious, containing valuable antioxidants, vitamins, minerals and an unusual quantity of protein for a leafy green. Brief cooking neutralizes the sting; thus the nettle becomes edible when steamed, sauteed, added to soups or other cooked dishes.


Nettles are now being cultivated by growers in California and I recently discovered some beautifully fresh ones at my local farmer's market. I prepared them using a simple technique which takes no more than five minutes and can be used to cook many varieties of  leafy greens.

Cooking the Nettle:
 
Heat a tablespoon or two of olive oil in a cast iron skillet, and using tongs or chopsticks to handle the nettles, pile them into the pan over a medium flame. Although an entire produce bag of nettles may look like a lot, they will quickly reduce in size as they heat.  Keep adding more nettles until they all fit into the skillet, pressing them down gently with the tongs.

With a kitchen shears roughly cut the longer stems into manageable segments. Stir the nettles and sprinkle with a tablespoon or so of rice wine and a few tablespoons of water; the resulting steam will quickly complete the cooking process. By now the nettles will be tender and much reduced in volume. Immediately transfer them to a warm serving dish. Garnish with sea salt and freshly cracked black pepper to taste.

       
                                                                    

"Grasping the nettle" means to confront a problem head on. Linguists posit that this expression is derived from the notion that one is less likely to get stung by the nettle if it is grasped firmly in the hand rather than handled timidly; this flattens the tiny needles making it less likely that they will puncture the skin and inject their irritants.

Hoshi Shiitake: A Little Mushroom Magic

Edible mushrooms have been a vital source of nutrition for Homo sapiens for thousands of years.  Millenia before humans began farming they foraged for wild mushrooms as they wandered forests and grasslands. Under the proper conditions mushrooms grow quickly in great abundance; to this day they are sought for their exceptional flavor, nutrients and health promoting qualities.

Hoshi Shiitake (literally "dry wood mushroom")  are among my most treasured kitchen staples, especially during cool weather when my thoughts turn toward warmer fare. A few shiitakes can add almost magically delicious depth and complexity (umami) to simple vegetable dishes.

Although produce markets offer many varieties of fresh mushrooms, I much prefer the dried ones, which are far more flavorful and can be conveniently stored for months without any loss of quality or nutrients. I don't think of dried shiitakes as a lesser substitute for fresh; they are simply in a category of their own with unique culinary characteristics.

Many groceries sell packaged dried shiitakes. Look for those which have thick, plump caps and which display the characteristic markings seen in the photo above. A one pound package of shiitakes will make many meals; most recipes require only a handful at most. (Sliced dried mushrooms should be avoided, as their quality is inferior).

Dried shiitakes must be re-hydrated before cooking; this requires a bit of planning but is simple to do. Rinse the mushrooms in cool water to remove any extraneous material, then place in a glass or ceramic  bowl with enough fresh water to cover. I rarely soak them for more than one hour but some sources recommend up to eight hours for best flavor and texture. They can be stored overnight in the fridge while soaking. 

Once the mushrooms have softened, remove from water. Squeeze one at a time with your hands to remove remaining liquid. Don't discard the soaking water; it is highly flavorful and can used as stock. Place the mushrooms on a cutting board and using a sharp knife, slice to the desired thickness. If the stems are very tough, set them aside for use in long simmered dishes.

Hoshi shiitake have a multitude of uses. In Japanese cooking they appear in miso soup and rustic vegetable stews, and are added to rice dishes. I have used them in the mushroom barley soup made by my mother and grandmother - although they prepared it with the highly prized aromatic dried Russian mushrooms which were always kept on hand. Recently I have added thinly sliced shiitakes to black beluga lentils and also to home made tomato sauce, with excellent results.


Remove dried shiitakes from their original package, place in a clean glass jar and store in a cool dark place. They will keep for many months, always on hand for a little culinary mushroom magic.

Basic Black: Beluga Lentils

These beautiful tiny black lentils, which are named for the Beluga caviar they resemble, are deeply flavorful and high in protein, vitamins, minerals and fiber. Lentils require no pre-soaking and since Belugas are so small, they cook thoroughly in thirty minutes or less. A batch prepared ahead of time can be stored for several days in the fridge,  ready to become a satisfying meal in minutes. 

Basic Black Beluga Ingredients:

3 cups black beluga lentils
6 + cups fresh water
3 cloves garlic, unpeeled
2 bay leaves
1 teaspoon sea salt (or to taste)

Method:

 Place lentils and water in a heavy pot with a well fitting lid. Bring to a boil, then lower flame so that lentils are gently simmering. Add garlic, cloves and bay leaves. Cover and allow to simmer for about thirty minutes. If you have a flame tamer, place it between the burner and the pot to distribute heat evenly and prevent scorching.

Stir lentils occasionally and add a little water if needed. Lentils are done when tender.  Remove garlic cloves and place in a bowl. Mash the cloves with a fork; the garlic skins will separate easily. Stir the mashed garlic back into the pot. Add sea salt to taste. While lentils are still hot, place them in clean glass jars and cover tightly. Lentils handled this way will keep well in the fridge for up to one week.

Serving suggestions:

1. Steam or saute any dark leafy greens which you have on hand; serve with hot lentils.
2. Chiffonade a stack of leafy greens. Place the ribbons in a layer on top of lentils as they heat in a covered pot. When greens have wilted, remove and serve with lentils.
3. Puree lentils in blender, thinning with some water or plain unsweetened nut milk. Heat and serve.
4. Toss a few tablespoons of chilled lentils into your favorite raw salad.

Garnishes:

Try any one or a combination of these garnishes: Freshly squeezed lemon or lime juice, chopped red, orange or yellow sweet pepper, dried red pepper flakes, freshly ground black peppercorns, chopped cilantro, parsley or basil leaves. When sweet corn is is season, remove kernels (cooked or raw) from cob and add to lentils.

Black Belugas, ready to heat and eat.

Mallow: Not Just A Common Weed!

If you live in San Francisco, you've walked past wild mallow plants growing out of cracks in the sidewalk, in neglected gardens and other untended patches of urban land. A hardy plant which appears early in the spring, the common mallow is one of the many members of the botanical family Malvaceae which includes hibiscus, okra and cotton.

All parts of the mallow are edible; roots, leaves, seed pods and flowers. Mallow has been foraged for centuries for use as a highly nutritious food and and as a versatile medicinal herb. It thrives in poor soil and requires little water, and thus has been a valuable resource in times of food shortage.

Young mallow leaves are tender and mild, with no hint of bitterness. They can be used like any other leafy green - raw in salads, steamed, sauteed or even blended into smoothies.  Mediterranean and Middle Eastern cooks add them to traditional stews; the large mature leaves are used as wraps in place of grape leaves. The seed pods are high in protein and healthy vegetable oils.

Our prehistoric ancestors survived for millennia on their impressive ability to gather and hunt wild foods. Many edible plants thrive in urban settings, though they are usually dismissed as nothing more than nuisance weeds. Learning about wild plants provides us with a valuable connection to our ancient origins and an appreciation for the vast changes in our food supply and the manner in which it is procured.

Foraging should always be undertaken with caution. For those who wish to learn more, there are many informative web sites devoted to the topic. Here is the link to one such site:

www.superfoods-for-superhealth.com/mallow-plant-nutrition.html

Mallow Seed Pods

 

Must be the Season of the Root!

Long before the era of Pop Tarts, Cocoa Puffs, Twinkies and Big Macs, our ancestors lived exclusively on wild food which they gathered and hunted. Anthropologists state that the average gatherer/ hunter walked five to seven miles daily in search of food. Depending on climate, season and geography, roots, leaves, berries, nuts and seeds were among the main sources of nutrients. Wild animals, fish and insects supplemented forager's diets.

For the majority of human existence we grew no grain, raised no meat, milked no cows. Our food had no labels, packaging or advertising campaigns. At times food was scarce, at times it was abundant. Our daily occupation was to find enough to eat. Somehow our species succeeded in feeding itself well enough through the millenia to reproduce and survive without benefit of a single manufactured food product.

The first rains have begun to fall on Northern California and the produce landscape at farmer's markets has undergone a dramatic shift. Roots and tubers are everywhere; hairy, bumpy, lumpy and decorated with dirt from the fields.  

Often overlooked and under appreciated, roots are nutritious, affordable and simple to prepare. Most roots can be baked, steamed, roasted or stewed; just scrub and apply some sort of heat until tender. Roast a selection of cut up roots in a baking dish, or mash steamed roots with a little sea salt, olive oil and herbs for a delicious meal.  Create flavorful, healthy soup by simmering beets with carrots, celery and onion.

When shopping for roots and tubers, look for those which are organically grown. Specimens without breaks in the skin are preferable but superficial blemishes will not affect quality. Not all roots are beautiful, but they have sustained human life for generations. Winter is the ideal season to return to our roots!

Ode to The Tomato: "Star of Earth"

Locally grown tomatoes will soon disappear from Northern California farmer's markets, as autumn apples, pears, persimmons and winter squash take the place of summer produce. Each season has its delights, but saying goodbye to summer favorites is never easy.

There is still time to celebrate "the tomato, star of earth" as the Chilean poet Pablo Neruda refers to it. Now is the time to stock up on the last of the crop.  Dry- farmed tomatoes are a good choice; they are hardy and flavorful and their low water content makes them ideal for storage. Select those which are deeply pigmented and still firm.

Make sure that the tomatoes are not damp or bruised. Place them in a paper or plastic bag, leaving it partially open to allow some air circulation. Properly handled, tomatoes will keep in the fridge for two or three weeks. Check them daily and select the ripest ones for immediate use.

Freshly blended tomato juice is a nutritious, simple and delicious way to make use of ultra ripe tomatoes. A handful of dry- farmed tomatoes will make one generous serving of juice.


Autumn Fresh Tomato Juice

4- 5 ripe tomatoes, washed and quartered
optional garnishes: lime juice, sea salt, freshly ground black pepper

Place tomatoes in blender and process until smooth. Serve in a glass, with or without garnish.  If the day is chilly,  briefly heat juice in a saucepan over a low flame until just warm.

Ode To Tomatoes  by Pablo Neruda (excerpt)


"...and, on
the table, at the midpoint 
of summer,
the tomato,
star of earth, recurrent
and fertile star,
displays its convolutions,
its canals,
its remarkable amplitude 
and abundance,
no pit,
no husk,
no leaves or thorns,
the tomato offers
its gift
of fiery color
and cool completeness."

Springtime Detox? Cleanse? Savory Leafy Green Drink

Enter the word "detox" into the Google search engine and 17, 900, 000 hits will appear; "cleanse" generates 15, 900, 000. Ours is a culture of excess which is simultaneously obsessed with detoxing and cleansing. This modern paradox has led to a huge interest in green foods, green drinks and a myriad of costly green supplements.  

When I first began writing about food and health almost three decades ago, the word "kale" was met with puzzlement or revulsion. When asked if they ate greens many people would mention lettuce and spinach. Now at my urban farmer's market, people happily wait in line to buy their weekly organic kale ration. 

The human body is a marvelously efficient regenerating and self cleansing organism. When nourished with appropriate amounts of high quality whole food, the body transforms it into usable nutrients which create energy for daily activity and maintenance of the organ systems.  All this occurs without resulting in "toxicity". 

Detoxing, cleansing and fasting are not emphasized in Traditional Chinese Medicine (TCM); the primary focus is on cultivating a proper lifestyle to keep the body in balance and avoiding any kind of excess-  culinary, emotional or physical.  In each season the diet is adjusted to suit the changing environment; in Spring lighter fare is appropriate in most climates.

TCM discourages over consumption of chilled and raw foods, especially during cooler weather and by individuals who are recovering from illness, who are fatigued or have difficulty staying warm. This green drink has all the healthy attributes of a (mostly) raw green drink but is designed to be lightly heated in order to provide warming energy in addition to its dense nutrients.  Fresh ginger root also increases its warming "qi supportive" qualities.
 
The recipe components are intentionally minimal to counter our tendency to believe that more is better;  a few kale leaves may be added if desired! The quantity of miso and tahini may be adjusted to your taste.  Use only the lightest of miso pastes; their flavor is mild and less salty.  Yield: One serving.  Preparation time: Less than five minutes.



Savory Leafy Green Drink

1 cup fresh water
2 cups baby arugula and spinach leaves
2 slices fresh ginger root, minced
2 teaspoons white or light miso paste
1 teaspoon raw tahini
1 cup unsweetened almond milk or soy milk 


Place water, greens and ginger root in blender and process until smooth.  Blend in miso and tahini. Add nut milk and blend again. Heat soup very gently in a saucepan until just warmed through; do not simmer. Serve immediately.