Food

Recipe – Watercress Soup

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Watercress Soup
3 Tbsp. olive oil 4 cups water
2 cups chopped onion 3–4 cups fresh watercress, chopped with stems
1 cup chicken flavored broth 1 tsp. salt or to taste
1 lb. potatoes, cut into chunks
In soup pot, heat oil and sauté onions over medium heat until soft—about 5 minutes. Add the broth, salt, potatoes and water and bring to boil. Cover and simmer until potatoes are soft, about 30 minutes. Remove from heat; add watercress to pot and stir. Let sit for about 2 minutes to soften. Use an immersion blender or pour into blender and puree the soup. It will be creamy and delicious!

 

Food – Watercress – The Poor Man’s Bread

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Watercress has quite an amazing history.

“At London’s Covent Garden watercress would be sold by street vendors who often were children. The bunches of watercress were said to have been formed into posies and eaten like that for breakfast straight away or if you were lucky to be able to afford a loaf, between two slices of bread. In Victorian Britain it was called ‘the poor man’s bread’; it provided the working class with a good portion of nutrition for the day and became one of the first foods for on-the-go.” www.missfoodwise.com/2013/06/british-watercress-and-poor-mans-bread.html

“It was also during Victorian times that children used to take watercress sandwiches to school in place of meat; cheap and cheerful they may have been, but those humble sandwiches would be packed with vitamins and minerals, and therefore they made an ideal children’s packed lunch.” www.lavenderandlovage.com/2012/04/poor-mans-bread-victorian-watercress-tea-sandwiches-for-high-tea-childrens-school-lunchbox-and-picnics.html

Some benefits of watercress include the following:

1 Being an antioxidant rich, low-calorific and low-fat vegetable, it is often recommended in cholesterol controlling and weight reduction programs.

2 According to the study published in the journal of the Center for Disease Control and Prevention (CDC), researchers at William Paterson University in New Jersey claim watercress is labeled as the most nutrient dense food, and for the same reason, it tops the list of “powerhouse fruits and vegetables.”

3 Fresh cress has a higher concentration of ascorbic acid (vitamin C) than some of the fruits and vegetables. … Lab studies suggest that regular consumption of foods rich in vitamin C help maintain normal connective tissue, prevent iron deficiency, and also help the human body develop resistance against infectious agents by boosting immunity.

4 It is one of the excellent vegetable sources for vitamin K; 100 grams provides over 200% of the daily recommended intake. Vitamin K has a potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin K levels in the diet help limit neuronal damage in the brain; and thus, it has an established role in the treatment of patients suffering from Alzheimer’s disease.

5 Cress is also an excellent source of vitamin A, flavonoids, and anti-oxidants like ß carotene, lutein and zea-xanthin.

6 It is also rich in the B-complex group of vitamins such as riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid that are essential for optimum cellular metabolic functions.

7 Further, it is also a rich source of minerals like copper, calcium, potassium, magnesium, manganese and phosphorus. …

www.nutrition-and-you.com/watercress.html

Some serving tips include green salads, sandwiches, vegetable drinks or simply steam and eat.

Recipe – Seed Recipes

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RECIPES
Chia seeds As Pudding: These mild seeds expand when wet. Fill a jar with 1 cup soy milk, 3 tablespoons agave syrup, 1/4 cup seeds, 1/2 teaspoon vanilla extract (for flavor), and a pinch of salt. Cover, and shake; chill for 20 minutes. Serve cold with fruit or nuts.
Flax seeds On Oatmeal: Sprinkle ground flaxseed (which comes packaged this way or grind in electric grinder) onto oatmeal with honey.
Hemp seeds In Pesto: Hemp seeds taste like potent pine nuts, so they are great in a pesto. Puree a handful of the seeds with garlic, grated vegan Parmesan, extra-virgin olive oil, fresh basil, and arugula in a food processor.
Pumpkin seeds On Toast: Cover a slice of toast with mashed avocado, then add a sprinkling of sea salt and the seeds. Do not toast the seeds; this reduces their nutritional content.
Sesame seeds On Tofu: Marinate tofu slices in a soy-honey sauce, then coat with seeds. Bake or fry in a nonstick pan until the seeds form a crispy crust (which intensifies their nutty flavor). Frozen tofu, thawed, works best.
Sunflower seeds With Spices: Mix 1/2 cup of these sweet, buttery seeds with a pinch each of salt, cumin, chili powder, and allspice or nutmeg. Dry-roast in a pan over medium heat for 4 to 5 minutes. Toss over guacamole, tacos or salads.

 

 

Food – Seeds

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“The Lord expects us to work in order that we may obtain food. He does not propose that we shall gather the harvest unless we break the sod, till the soil, and cultivate the produce. Then God sends the rain and the sunshine and the clouds to cause vegetation to flourish. God works, and man cooperates with God. Then there is seed time and harvest.

“God has caused to grow out of the ground herbs for the use of man and if we understand the nature of these roots and herbs, and make a right use of them, there would not be a necessity of running for the doctor so frequently, and people would be in much better health than they are today.” The Place of Herbs in Rational Therapy, 144.

Recipes
Chia seeds As Pudding: These mild seeds expand when wet. Fill a jar with 1 cup soy milk, 3 tablespoons agave syrup, 1/4 cup seeds, 1/2 teaspoon vanilla extract (for flavor), and a pinch of salt. Cover, and shake; chill for 20 minutes. Serve cold with fruit or nuts.
Flax seeds On Oatmeal: Sprinkle ground flaxseed (which comes packaged this way or grind in electric grinder) onto oatmeal with honey.
Hemp seeds In Pesto: Hemp seeds taste like potent pine nuts, so they are great in a pesto. Puree a handful of the seeds with garlic, grated vegan Parmesan, extra-virgin olive oil, fresh basil, and arugula in a food processor.
Pumpkin seeds On Toast: Cover a slice of toast with mashed avocado, then add a sprinkling of sea salt and the seeds. Do not toast the seeds; this reduces their nutritional content.
Sesame seeds On Tofu: Marinate tofu slices in a soy-honey sauce, then coat with seeds. Bake or fry in a nonstick pan until the seeds form a crispy crust (which intensifies their nutty flavor). Frozen tofu, thawed, works best.
Sunflower seeds With Spices: Mix 1/2 cup of these sweet, buttery seeds with a pinch each of salt, cumin, chili powder, and allspice or nutmeg. Dry-roast in a pan over medium heat for 4 to 5 minutes. Toss over guacamole, tacos or salads.

 

Recipe – Healthy Mashed Cauliflower

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Recipe – Healthy Mashed Cauliflower
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1 small or medium head of cauliflower, washed, trimmed, and chopped roughly 2 Tbsp. almond or rice milk
1/4–1/2 tsp. salt 2 Tbsp. Earth Balance or oil
1 small clove garlic, minced 1/4 tsp. dried thyme
1. Chop cauliflower into smaller chunks – about bite-size pieces works well.

2. Peel garlic clove(s) and cut in half, lengthwise.

3. Steam cauliflower and garlic for 15 minutes, or until cauliflower and garlic are tender enough for a fork to easily pass through.

4. Drain and transfer to a food processor and pulse until the cauliflower is broken down in the processor.

5 Add salt, earth balance or oil, and, with the motor now running, add almond milk for a light, smooth texture.

6 Add thyme, and pulse till incorporated. Serve hot!

This mashed cauliflower recipe is a delicious and healthy substitute for traditional mashed potatoes.

 

Food – Cauliflower

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“A cauliflower is nothing but a cabbage with a college education.” Mark Twain

Include cauliflower as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. As with all vegetables be sure not to overcook cauliflower. As an excellent source of vitamin C, and a very good source of manganese, cauliflower provides us with two core conventional antioxidants. … Cauliflower provides us with one of the hallmark anti-inflammatory nutrients.

The fiber content of cauliflower—over 9 grams in every 100 calories—makes this cruciferous vegetable a great choice for digestive system support. Yet the fiber content of cauliflower is only one of its digestive support mechanisms. Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall.

Cauliflower, a cruciferous vegetable, is in the same plant family as broccoli, kale, cabbage and collards. It has a compact head (called a “curd”), with an average size of six inches in diameter, composed of undeveloped flower buds. The flowers are attached to a central stalk. When broken apart into separate buds, cauliflower looks like a little tree, something that many kids are fascinated by.

Choose cauliflower heads that are surrounded by many thick green leaves. Store uncooked cauliflower in a paper or plastic bag in the refrigerator, stem side down, where it will keep for up to a week. Cauliflower contains phytonutrients that release odorous sulfur compounds when heated. To retain the vegetable’s crisp texture, and reduce nutrient loss, cook the cauliflower for only a short time. www.whfoods.com/genpage.php?tname=foodspice&dbid=13

Cauliflower also contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine) and B9 (folic acid). It serves as a good source of proteins, phosphorus and potassium. www.3fatchicks.com/5-health-benefits-of-cauliflower/

Recipe – Savory Honey Dip

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½ cup tomato sauce

¼ cup honey

1 tsp. corn starch

2 Tbs. lemon juice

½ tsp. garlic salt

Combine all ingredients and cook them in a saucepan for a few minutes. Allow mixture to boil and thicken while stirring it to smooth the mixture. This serves as a glorious dip for spring rolls or other finger food. Simply delicious! Always a hit among the kids—they can never resist it!

Food – Honey to Your Health

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“And the house of Israel called the name thereof Manna: and it was like coriander seed, white; and the taste of it was like wafers made with honey.” Exodus 16:31

That honey container in your pantry has a few sweet secrets!

The name of this familiar and time–tested household remedy comes from Hebrew and means “enchant.”

Honey is an excellent source of all–natural energy at just 17 grams of carbohydrates per tablespoon. This natural unprocessed sugar—fructose and glucose—directly enters the bloodstream and can deliver a quick punch of energy. Long used as a culinary sweetener, honey is valued for its many healing properties as well. Treatment with honey is referred to as apitherapy and includes replenishing energy, enhancing physical stamina and strengthening those weakened by illness or stress.

Honey can also help calm the mind and promote rejuvenating sleep. In addition, honey relieves indigestion and is used to treat cardiovascular disease and respiratory complaints. Finally, a thin coat of honey can be applied to the skin to disinfect and heal minor skin wounds and chapped lips.

Honey is a natural antibiotic that can act both internally and externally. It can be used as a conventional disinfectant treatment for wounds, sores and burns thanks to its antibacterial activity in fighting major species of bacteria.

Honey is also known for providing a delicate, sweet flavor to dressings, marinades and baked goods. As one of the most popular natural sweeteners, honey can be found in everything from baked beans to crunchy granola.

There are abundant honey recipes. Honey is such a versatile ingredient in cooking and has such a distinctive flavor that it brings a magical touch to almost all foods — cakes, pastries, homemade cookies, desserts, puddings, salad dressing and more.

Different countries and cultures use honey differently in their food and cooking. In western countries, people seem to use more honey as a spread on their bread and have plenty of honey recipes for baking, whereas people in eastern countries seem to do less of that and mostly prefer to go for just a refreshing chilled honey drink—honey mixed with icy water.

Recipe – Raspberry-Vanilla “Ice Cream” Sandwiches

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Recipe
Raspberry–Vanilla “Ice Cream” Sandwiches
2 cups cashews 2 pinches salt
2 cups water 2 ½ Tbsp. melted coconut oil
½ cup maple syrup 1 ½ tsp. ground cardamom
1 ½ Tbsp. vanilla extract 2 cups raspberries, lightly mashed
Seeds of one vanilla bean
Brownie Crust
2 cups almonds 1 teaspoon vanilla extract
1 cup Medjool dates 2/3 cup walnuts
1 ½ cups raisins 2 pinches salt
½ cup carob powder 1 ½ tsp. water
Prepare the “ice cream”: In a high speed blender, blend the cashews, water, maple syrup, vanilla extract and scraped insides of the vanilla bean until completely smooth. Add the salt and coconut oil and blend to incorporate. Chill the liquid in the fridge for 8 to 12 hours. Process the chilled, thick cream in an ice cream maker according to the manufacturer’s instructions.

Prepare the brownies: Grind the almonds into flour in a food processor. Add the dates and raisins. Process until they are completely broken down. Add the remaining ingredients and process to combine. Press half of the dough into an 8–inch–square pan. Set aside remaining dough and refrigerate until ready to use.

Assemble the sandwiches: Once the “ice cream” is done churning (the consistency will be like soft-serve ice cream), mix in the cardamom. Then, gently mix in the raspberries, taking care not to overmix or the berries’ color will bleed. Spread the “ice cream” evenly over the brownie, working quickly to prevent melting. Immediately transfer to the freezer until frozen, at least 6 hours. Once frozen, firmly press the other half of the brownie dough on top. Cut into 1 ½ x 2 ½-inch bars. Store in freezer until ready to enjoy. Makes 15 servings.

 

Food – Rah Rah – Raw Desserts!

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Your foray into the tasty genre of raw desserts may begin as a fluke, as one lady learned as she was preparing to host a dinner. The morning of this event, her oven and stove malfunctioned.

While she was able to prepare dinner on the grill, dessert posed a problem. Instead of making a peach-blueberry crumble, she decided to marinate peaches in fresh orange juice and serve them with a sprinkle of sweetened nuts and a dollop of cashew crème, made by blending cashews with maple syrup, vanilla and sea salt in her Vita-mix blending machine.

From this experience she learned that raw desserts, often defined as food prepared with whole-food ingredients in their natural state (nothing is heated above 118°F, to preserve nutritional value), can be just as delicious and elegant as traditional desserts—and they can be a lot better health-wise.

“When it comes to ingredients in the raw desserts repertoire, nuts take center stage. Typically ground in a food processor to create crusts for cookies, cakes and bars, they are also blended to form a base for ice creams, puddings and creams, giving them that smooth, buttery consistency often found in dairy-based desserts.

“Other mainstay ingredients are coconut oil, coconut butter (a creamy paste made from dried, ground coconut meat) and nut butters. For sweetness, unrefined favorites include fresh fruit purées, raisins, Medjool dates, coconut nectar, coconut sugar, stevia and maple syrup. The boiled sap of maple trees, while technically not “raw,” is often used because it is minimally processed; contains manganese, zinc and other minerals; and has a distinct, irreplaceable flavor.

“Any style of dessert, whether raw or cooked, wouldn’t be complete without chocolate. Whole-food forms of chocolate include cacao nibs, cacao butter and cacao powder.” Carob chips or carob powder may be used in raw recipes as a chocolate substitute.

“The technique of making raw desserts is fairly easy. Ingredients quickly come together in a food processor or high–speed blender, and are then set aside in the fridge or freezer.” Since nothing is baked, it is the great flavor of the natural ingredients that makes these healthful treats taste delicious. The Costco Connection, August 2015, E-Commerce & Publishing, Costco Wholesale Corporation, Seattle, Washington.

Recipe
Raspberry–Vanilla “Ice Cream” Sandwiches
2 cups cashews 2 pinches salt
2 cups water 2 ½ Tbsp. melted coconut oil
½ cup maple syrup 1 ½ tsp. ground cardamom
1 ½ Tbsp. vanilla extract 2 cups raspberries, lightly mashed
Seeds of one vanilla bean
Brownie Crust
2 cups almonds 1 teaspoon vanilla extract
1 cup Medjool dates 2/3 cup walnuts
1 ½ cups raisins 2 pinches salt
½ cup carob powder 1 ½ tsp. water
Prepare the “ice cream”: In a high speed blender, blend the cashews, water, maple syrup, vanilla extract and scraped insides of the vanilla bean until completely smooth. Add the salt and coconut oil and blend to incorporate. Chill the liquid in the fridge for 8 to 12 hours. Process the chilled, thick cream in an ice cream maker according to the manufacturer’s instructions.

Prepare the brownies: Grind the almonds into flour in a food processor. Add the dates and raisins. Process until they are completely broken down. Add the remaining ingredients and process to combine. Press half of the dough into an 8–inch–square pan. Set aside remaining dough and refrigerate until ready to use.

Assemble the sandwiches: Once the “ice cream” is done churning (the consistency will be like soft-serve ice cream), mix in the cardamom. Then, gently mix in the raspberries, taking care not to overmix or the berries’ color will bleed. Spread the “ice cream” evenly over the brownie, working quickly to prevent melting. Immediately transfer to the freezer until frozen, at least 6 hours. Once frozen, firmly press the other half of the brownie dough on top. Cut into 1 ½ x 2 ½-inch bars. Store in freezer until ready to enjoy. Makes 15 servings.