Recipe

Recipe – Date “Bon Bons”

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The Humble Date

The fruit of the date palm tree, the date, is believed to have originated somewhere around the Persian Gulf. It is considered one of the oldest cultivated fruits and is part of the staple diet in Middle Eastern countries. When ripe, they are brown and shriveled, resembling a prune. There are several varieties of dates categorized into three groups based on their sugar content – soft, semi-dry and dried.

Consumed in both fresh and dried form, they are sweet with a rich, deep flavor and slightly chewy texture. They can be chopped, candied, stuffed and added to various recipes and even used as a substitute for refined sugar. Besides their rich taste, they are a powerhouse of nutrition that can boost your energy and have a number of health benefits. Here are just a few:

Dates are high in iron making them the perfect home remedy for iron deficiency (anemia).

Dates contain potassium and are a natural laxative, so they can help with both constipation and diarrhea.

Dates contain fluorine which inhibits tooth decay by removing plaque and strengthening tooth enamel.

Dates contain organic sulphur which reduces allergic reactions and seasonal allergies.

There are several varieties of dates. The Medjool (Morrocco), Barhi and Halawy (Iraq), Hayani (Egypt) and Iteema (Algeria) to name a few.

Source: 18 Benefits of Date Fruit and Its Nutrial Value by Vineetha in Fruits healthbeacon.com

Recipe – Date “Bon Bons”

Simmer together until soft, then cool:

2 cups chopped dates

½ cup orange juice

Put in a large bowl and add:

1 cup walnuts, chopped fine

1 ½ cups unsweetened, shredded coconut

½ tsp. vanilla

Mix well and roll in unsweetened, shredded coconut. Refrigerate.

Recipe – Cucumber Salad

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What am I? Fruit or Vegetable?

The cucumber is a creeping vine plant of the Cucurbitaceae gourd family that bears cucuminform fruit. It originated in South Asia, but now grows on most continents. There are three main varieties of cucumber – slicing, pickling and burpless/seedless. The cucumber roots in the ground and grows up supporting frames by wrapping around or it will simply sprawl along the ground. It has large leaves that form a canopy over the fruit. While the cucumber is classified as a type of botanical berry, it is perceived as a vegetable. It is low in calories, fat, cholesterol and sodium.

BENEFITS
Hydration – Consist mostly of water and contain important electrolytes to help prevent dehydration which is essential to maintain a health intestine
Bone Health – Rich in Vitamin K it helps with blood clotting and supports bone health; it also contains Calcium and Vitamin D
Cancer – Contains cucurbitacin which may stop cancer cells from reproducing and the fiber found in the skin of the cucumber may help prevent colorectal cancer
Cardiovascular Health – The fiber and cucurbitacins found in the cucumber skin may also help prevent atherosclerosis and high blood pressure
Diabetes – May play a role in controlling/preventing diabetes by lowering blood sugar or stop blood glucose from rising too high
Inflammation – May have anti-inflammatory benefits that aid the immune system fight against cardiovascular disease, diabetes, autoimmune conditions, depression and cancer
Skin Care –  Contains nutrients that can help cool and soothe skin, reducing swelling and irritation and alleviate sunburn; placed on the eyes it can help decrease puffiness and a face pack of cucumber juice and yogurt can reduce dry skin and blackheads

Recipe – Cucumber Salad

Ingredients

½ cup chopped onions
2 cups chopped tomatoes
3 ½ cups chopped cucumbers
¼ tsp. celery seed
¾ tsp. dill weed
¼ tsp. salt
¼ tsp. garlic powder
1 cup soy sour cream

Process

Combine all ingredients into bowl and gently mix together. Serve immediately or chill first. Yields 5 cups.

Recipe – Raw or Baked Fruit Crisp

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Peach—The Perfect Fruit

The peach is a type of stone fruit that encloses a seed within a hard stone or pit inside the fruity flesh. It is a member of the rose family distinguished by its velvety skin, also belonging to the same family of trees as the almond, thus the kernel’s remarkably similar taste to an almond.

Peaches originated in China, were then brought to India and the Middle East where they were introduced to the Europeans. Spaniards brought peaches to South America and the French introduced them to Louisiana. The English took them to their Jamestown and Massachusetts colonies. Columbus brought peach trees to America on his second and third voyages.

Nectarines and peaches are the same species. The skin of the nectarine lacks the fruit-skin trichomes (fuzz) characteristic of a peach, a mutation in a single gene thought to be responsible for the difference.

Peaches are more than a delicious fruit. They are incredibly nutritious, filled with necessary vitamins and minerals. Peaches are a rich provider of vitamin A, beta-carotene, and vitamin C. They are also a good source of vitamin E, vitamin K, vitamin B1, vitamin B2, vitamin B3, vitamin B-6, folate, and pantothenic acid. They also offer a rich treasure of minerals such as calcium, potassium, magnesium, iron, manganese, phosphorous, zinc, and copper.

Peaches can be eaten raw, juiced, dried, baked, broiled, sautéed, added to salads, salsas, blended into smoothies, used in desserts.

Recipe – Raw or Baked Fruit Crisp

Ingredients

3 cups chopped fruit [stone fruit and berries (i.e., peaches, blackberries)]

1/8 tsp. cardamom

1/8 tsp. coriander

1 drizzle maple syrup or honey

1 drizzle coconut oil (if baking)

Topping

1/2 cup unsweetened shredded coconut

1/3 cup almond flour or 1/4 cup coconut flour

1/8 tsp. cardamom

1/8 tsp. coriander

sea salt, pinch

1/4 cup raw pecans

2-3 medjool dates, pitted (more for sweetness/texture)

1 Tbsp. maple syrup or honey

1-2 Tbsp. drippy coconut butter, optional (blend coconut shreds in high-speed blender until butter-like)

1 Tbsp. melted coconut oil (if baking)

Process

Add fruit of choice to an oven-safe dish (if baking), or to a serving bowl. Top with cardamon, coriander, and maple syrup or honey; toss to combine.

To a food processor or blender add shredded coconut, almond or coconut flour, cardamom, coriander, salt, pecans, and dates, maple syrup or honey, coconut butter and coconut oil (if baking); pulse until a loose meal is achieved, being careful not to over-blend.

If too dry, add more dates or maple syrup and pulse. Taste and adjust flavor as needed. Spoon over raw fruit for baking.

If baking, bake for 20-28 minutes at 325 F. or until fruit is tender and topping is golden brown.

Enjoy raw or baked. Top with dairy-free yogurt, ice cream, or whipped topping.

Recipe – Flaxseed Waffles

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Flaxseed

Flaxseed, also called linseed, has many medicinal properties and contains dietary fiber, antioxidants, omega 3 fatty acids (lignans), minerals, vitamin B Complex, magnesium, zinc, iron, potassium, manganese, thiamine, plant-based protein and folate.

Health benefits include:

  • Improved cardiovascular health
  • Improved immunity
  • Decreased menopausal and hormonal imbalance symptoms
  • Healthier skin and hair
  • Reduced sugar cravings and helps with weight loss

In addition, it can be used in the management of type 2 diabetes, asthma, and regulating blood pressure. It supports digestive health, lowers cholesterol, is an anti-inflammatory and may lower the risk of certain types of cancer. It is also gluten-free.

Flaxseed is best used in ground form since, when eaten whole, it is more likely to pass through the intestinal tract undigested, which means your body doesn’t get all the healthful components.

When used in cooking, flaxseed can be used as an egg substitute or thickener, sprinkled over oats, cereals, yogurt and in smoothies, added to cheese spread or mayonnaise in a sandwich or pressed to make linseed oil.

Recipe – Flaxseed Waffles

Ingredients

2 cups oats

½ cup cornmeal

½ cup cashew pieces

½ cup flaxseed

¼ cup cornstarch or arrowroot powder

½ tsp. salt

2+ cups water

1 Tbsp. apple or orange juice concentrate or 2 tsp. honey or agave syrup or 1 pitted date

Process

Place all in blender and blend until smooth—at least one minute. If necessary, add more water to achieve batter-like consistency.

Pour into hot waffle iron and bake until done.

Serve with your choice of topping.

Recipe – Maple Almond Ice Cream

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Coco Palm

Coconut—is it a fruit? a nut? a seed? Coconut can be a fruit, a nut, and a seed. Scientifically, it is a fibrous, one-seeded drupe. Brown and hairy on the outside, white and creamy on the inside, coconut is a fruit which grows on coconut palm trees and is widely found in the tropics and subtropics.

Coconut is from the Arecaceae family, also known as the palm family. Theories of where the plant originated stretch from the Americas, the Indo-Pacific region, and Australia. The coconut tree grows up to 80 feet tall with large sweeping leaves about 19 feet long, producing the first fruit at about 6-10 years, but not producing its peak crop until 15-20 years old.

The coconut has four layers: the smooth, greenish, thin outermost “skin” of the drupe or the exocarp; the fibrous husk known as the mesocarp; the hard woody layer surrounding the flesh, called the endocarp; and the white, fleshy, edible meat or endosperm, which surrounds the hollow, fluid-filled, central cavity housing a translucent, sweetly flavored fluid.

Depending on the age of the coconut, the texture of the meat will vary. Younger coconuts produce a gelatinous, jelly-like meat with a light flavor that can easily be eaten from its shell with a spoon. More mature coconuts provide firmer, sweeter meat that is rigidly attached to the shell.

Most parts of the tree and fruit can be used for a range of culinary and non-culinary uses, earning it the Malayan title of “the tree of one thousand uses.” The fruit of the coconut yields milk, oil, water, flour and solids, making it an extremely versatile fruit for cooking and baking.

Recipe – Maple Almond Ice Cream

Ingredients

3 cups almond milk, unsweetened

1 can lite or full fat coconut milk (depending on preferred richness)

1 ½ cups cashews

¾ cup maple syrup (less, if desired)

1 Tbsp. vanilla extract, alcohol-free

pinch of salt

Process

  • Put all ingredients into a high-speed blender. Blend until creamy and smooth.
  • Pour the mixture into an ice cream maker and follow manufacturer’s instructions.
  • Churn for about 45 minutes or until solid.
  • Or freeze mixture in ice cube trays until solid. Place cubes in blender and blend lightly.
  • Sprinkle with crushed pistachios, roasted pecans or walnuts.
  • Enjoy this creamy, smooth, delectable dairy free dessert.

Recipe – Greens and Olives

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Choose Your Olive Wisely

Olives and olive oil were not only an important component of the ancient Mediterranean diet, but also one of the most successful industries in antiquity. The olive also came to have a wider cultural significance, most famously as a branch of peace and as the victor’s crown in the ancient Olympic Games.

Although oil was a common product, it was not necessarily a cheap one and there were different grades of quality.

“Traditional fermentation is a slow process caused by the action of yeast and bacteria, and it produces a food that is brimming with healthy compounds and active cultures that are good for you. But in today’s ‘faster is better’ world, olives are much more likely to be treated with lye to remove the bitterness, then packed in salt and canned. ‘Processed’ olives are those that have been through a lye bath; the more ‘old-fashioned’ (and way better) method is to cure them in oil, brine, water, or salt. Those are known as ‘oil-cured,’ ‘brine-cured,’ ‘water-cured,’ or ‘dry-salted’ olives. …

“Olives and their oils contain a host of beneficial plant compounds, including tocopherols, flavonoids, anthocyanins, sterols, and polyphenols. Polyphenols are probably what give olives their taste; the polyphenols from olives have anti-inflammatory activity, improve immune function, help prevent damage to DNA, and protect the cardiovascular system. …

“The fat in olives (and olive oil) is largely the mono-unsaturated fat oleic acid, which has been associated with higher levels of protective HDL (“good”) cholesterol. A number of studies have shown that people who get plenty of mono-unsaturated fat are less likely to die of heart disease.” The 150 Healthiest Foods on Earth, Jonny Bowden, Ph.D., C.N.S., 232.

Recipe – Greens and Olives

Ingredients

4 garlic cloves, sliced or chopped

8-10 cups torn/chopped mixed greens such as chard, kale, turnip greens, etc.

½ cup or more olives, cut in half

2 Tbsp. fresh squeezed lemon juice, or more

¼ tsp. red pepper flakes, optional

salt, to taste

Process

Heat 1 Tbsp. oil in a large skillet over medium heat. Add garlic and cook, stirring often, until beginning to brown, about 2 minutes. Add pepper flakes, if using. Cook and stir another minute. Add greens a handful at a time, tossing until wilted between additions; season with salt and cook until all greens are wilted and softened, about 3 or more minutes longer. Add olives and lemon juice and toss to combine; season with more lemon juice or salt, if desired.

Recipe – Winter Greens Salad

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Powerhouse Kale

Once upon a time there was a testing procedure used by the United States Department of Agriculture (USDA) to determine the antioxidant capacity of fruits and vegetables. It was called the ORAC test (Oxygen Radical Absorbance Capacity).

Researchers would look at all the different antioxidants and phytochemicals that are found in a plant food and determine how well they worked together as a team to fight cell-damaging free radicals. The foods were given what is called an ORAC rating. Kale consistently scored as number one among the vegetables. (The ORAC test has since been retired, but kale continues to score high rankings on virtually all the tests that have replaced it.)

Kale is actually a type of cabbage, which means that it has even more health benefits than its antioxidant power alone. Like others in the brassica family, it contains powerful phytochemicals such as cancer-fighting indoles. It’s also high in sulfur, and contains a compound known as sulforaphane, which helps give a boost to the body’s detoxification enzymes and may help fight cancer as well. Sulforaphane is formed when vegetables containing it are chopped or chewed, and it triggers the liver to remove free radicals and other chemicals that may cause DNA damage. Several studies—including one in the Journal of Nutrition—have demonstrated that sulforaphane helps stop breast cancer proliferation.

Kale is also loaded with calcium, iron, vitamins A, C, and bone-building K. It contains seven times the beta-carotene of broccoli and 10 times as much lutein and zeaxanthin, eye-promoting carotenoids known to help protect against macular degeneration. And 2 cups contain about 4g of protein and 3g of fiber, making it an all-around nutritional powerhouse vegetable. Better Nutrition, February 2020, 17.

Recipe – Winter Greens Salad

Ingredients

1 large bunch curly green kale, ribs removed, chopped into small pieces, sprinkled lightly with salt, massaged for about 30 sec.

1 medium avocado, diced

Dressing

1/3 cup sundried tomatoes

¼ cup soak water

6-8 Tbsp. olive oil

Juice and zest of 1 medium lemon (¼ cup juice), or to taste

1 ½ Tbsp. honey

1 Tbsp. nutritional yeast, optional

½ tsp. salt, scant

¼ tsp. red pepper flakes

Process

Cover sundried tomatoes in boiling water for a few minutes to rehydrate. Remove from water; reserve ¼ cup soak water; let cool. Transfer tomatoes and soak water to blender. Add oil, lemon juice and zest, honey, nutritional yeast and salt; blend until smooth. Stir in pepper flakes. Combine prepared kale and dressing; toss until thoroughly coated. Gently fold in avocado and enjoy.

Recipe – Sesame-Flax French Toast

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The Dynamic Sesame Seed

Even though sesame seeds are small, they are a powerhouse of nutrition. These seeds are admired all around the world for their slightly sweet, nutty flavor and aroma. The sesame seed is highly valued for having one of the highest oil contents of any seed (up to 50%) which contains essential fatty acids and is revered in some cultures for its healing properties. Sesame oil is high in vitamin E, a natural fat-soluble antioxidant which protects against heart disease and aging. Vitamin E in particular is a powerful antioxidant that lowers cholesterol, protects against cardiovascular disease, and may prevent cataracts and Alzheimer’s disease.

Sesame seeds are also high in protein and are about 25% protein by weight, as well as a good source of fiber. They also are rich in essential minerals like copper, calcium, magnesium, manganese, iron, selenium and zinc.

A well rounded, healthy diet will include sesame seeds because they are incredibly nutrient dense. Sesame seeds are rich in minerals which build and strengthen bones, promote healthy thyroid and hormone function, boost immunity, revitalize skin and are a good source of iron, important for those suffering from iron deficiency anemia.

Sesame seeds can be considered a superfood because they are high in the nutrients our bodies need to maintain an optimal level of health. (Excerpted from www.nationalnutrition.ca/articles/supplements/supplement-articles-sesame-seeds/)

Sprinkle on salads, vegetables, use in stir-frys, breads, rice dishes, seasonings, grind for tahini.

Recipe – Sesame-Flax French Toast

Ingredients

1 ½ cups organic soy, cashew, or almond milk

2 Tbsp. ground sesame and/or flax seeds

3-4 dates pitted, cut in half

2 tsp. whole wheat pastry flour, or other whole grain flour, or arrowroot

½ tsp. vanilla or maple flavoring

½ tsp. orange zest

¼ tsp. coriander

½ tsp. lecithin granules (optional)

6 slices whole grain bread

Process

  1. Blend first 4 ingredients until very smooth, adding milk as needed until pancake batter consistency.
  2. Add vanilla or maple flavoring, orange zest, coriander and lecithin granules; blend briefly again. Pour into a shallow dish/bowl.
  3. Dip bread slices into batter, flipping to coat both sides well and allowing it to soak in, about 10-15 seconds.
  4. Brown both sides in an oiled skillet. If baking in oven, preheat at 475˚ F, then place battered bread on a hot baking sheet that has been sprayed with nonstick spray.
  5. Bake 5-7 minutes until bottoms are golden brown. Flip for an additional 2-3 minutes.
  6. Pour a warm fruit compote, thickened with cornstarch or arrowroot powder, over toast; top with vegan yogurt, fresh berries and sliced bananas.

Recipe – Walnut Spread

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Walnuts

This little nut that looks a lot like a miniature brain contains a powerhouse of important nutrients for optimal health in just a one-ounce handful.

  • An excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid (2.5g) – most ALA of any other tree nut.
  • 4g of protein
  • 2g of fiber
  • A good source of magnesium (45mg)

Walnuts are a versatile nut with a flavor profile that pairs beautifully with a variety of seasonal foods. They can be included in meals any time of year, whatever the season.

For more than 25 years, the California walnut commission has supported scientific research on consumption of walnuts and a variety of health outcomes.

Heart Health—Since 1992, published research has been investigating how eating walnuts affects various heart health biomarkers and risk markers. The subsequent evidence resulted in the U.S. Food and Drug Administration’s approval of one of the first qualified health claims for a whole food in March 2004: “Supportive, but not conclusive, research shows that eating 1.5 ounces of walnuts per day, as part of a low saturated fat and low cholesterol diet, and not resulting in increased caloric intake may reduce the risk of coronary heart disease.”

Scientific evidence suggests that including walnuts as part of a healthy diet may play a role in helping to maintain and improve physical and cognitive health as people age.

Recipe – Walnut Spread

(A Steps to Life camp meeting favorite)

Ingredients Part 1

1 cup walnuts, finely chopped

1 cup water

6 oz. tomato paste

2 Tbsp. onion powder

1 tsp. garlic powder

1 tsp. salt

½ tsp. cumin

Blend together.

Ingredients Part 2

Add

2 cups breadcrumbs

¼ cup green onions, chopped

¼ cup black olives, sliced

¼ cup celery, chopped (optional)

Mix well.

Recipe – Zucchini Fritters

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Zucchini

If left to its own accord, the average zucchini would grow as big as a baseball bat. The biggest one recorded was 7 feet 10 inches long!

The zucchini or ayokonetl originated in the Americas, specifically Mesoamerica. Three centuries later, it was in Italy that the modern-day zucchini finally came to be, where it was dubbed zucchino (little squash). The French call it courgette, a name that has been adopted by the English. Britain and Ireland refer to a variety that is slightly larger and plumper as marrow. The colonists of New England adopted the name squash, a word derived from several Native American words which meant “something eaten raw.”

Mexico’s zucchini origins were an integral part of the ancient diet of maize, beans, and squashes. That pre-Columbian food trio is still the mainstay of Mexican cuisine and is known today as the “three sisters.” In Mexico, the zucchini flowers are often preferred over the fruit and are frequently cooked in soups or used for quesadillas.

While pumpkins and winter squash have been popular in the United States since the time of the Pilgrims, the most common squash grown today has only been popular in the US for the last 50 years. It is now grown by more gardeners than any other squash.

Zucchini squash is the favored jewel of all the summer squashes. Its flavor is light and sweet with flesh as delicate as a flower and texture that melts in the mouth. Zucchini’s many varieties offer countless opportunities in preparing a varied menu of colorful summer and fall dishes.

Recipe – Zucchini Fritters

Ingredients

3 cups unpeeled zucchini, yellow or green, grated (use large holes of food grater)

¾ cup chickpea (garbanzo bean) flour

1 Tbsp. lemon juice

1 Tbsp. tahini

¼ cup green onions (include green portion), sliced

½ tsp. Himalayan salt

½ tsp. dill seed (not weed)

Process

Whisk together lemon juice and tahini. In a large bowl, combine all ingredients including lemon juice/tahini combination. Allow mixture to sit for 15-20 minutes. Heat a non-stick skillet over medium-high heat. Spoon mixture into skillet, using a spatula to flatten into a fritter shape. Cook for 3-4 minutes, until golden. Flip with a spatula, and cook another 2-4 minutes. If fritters are getting too brown, reduce heat to allow centers to cook more fully. Once golden brown and set, remove and serve immediately. Serve with a dollop of vegan sour cream. Delish!