Spring

A Mini-Liver/Gallbladder Flush

The following formula can be used once weekly for 8 weeks as a gentle cleanse and tuning for the liver and gallbladder. People who do flushes find that they have more energy, fewer allergic reactions and better moods. If you have cholesterol problems that are inherited or not diet caused, this can help the liver to get into better balance and produce less cholesterol.

Liver/Gallbladder Flush Ingredients

Mix the following ingredients together in a blender:

1 cup organic tomato or grapefruit juice (fresh is best)
1/4 cup organic olive oil (extra virgin)
1 tsp. crushed fresh garlic
1 tsp. organic turmeric powder
Blend until smooth. Divide into 2 equal size portions. Drink one portion first thing in the morning, then the other portion 15 minutes later. Wait 90 minutes before eating. Herbal cleansing teas may be consumed during the 90 minute waiting period. Choose from teas like ginger, dandelion root, pau d’arco, cascara sagrada and sarsparilla.

Variations

A little lemon juice can be added to replace tomato or grapefruit.
Finely grated ginger can also be added, if desired.

On flush days, limit or avoid fruit, flour products, meat and dairy. Try to eat 2 large salads. Avoid additional oils or fats such as butter, oil, dressings* and fried foods in order to maximize the flush.

*Salad dressings may contain avocado, garlic, onion, herbs, sea salt or other spices.

To give more pow to your cleanse you can take 2 veggie caps of Quantum Liver Complex or Quantum Gallbladder Complex after each dose of flush.

Available here (please post link)

Rejuvenating with Green Smoothies
(also see Wild Foods)

Green Smoothies, also known as “Energy Soup”, are outstanding for getting more of the detoxifying, ealing, and rejuvenating raw greens into your diet in a palatable way and without cooking. They are an excellent way to relieve the over-acid condition that leads to spring allergies, too!

(For more about the benefits, see the books by Dr. Ann Wigmore and Victoria Boutenko’s Green for Life, also my own, Fresh Tastes for Breakfast.)

Green smoothies are raw, nutrient dense, alkaline-forming and youth-enizing! Drink 1 pint to 1 quart daily for the greatest health impact. Avoid overdoing any kind of green—rotate and vary*.

Basic Green Smoothie
Yields 1 qt.
2 c. water
1 apple, diced (or 1/2 to 1 c. of any fresh fruit)
2 to 4 c. greens (a variety)**
1 Tbsp. dulse leaves (optional)
1/4 avocado (or 1/4 c. presoaked*** raw nuts or seeds)

Blend water with apple pieces and dulse, to make a thin puree. Wash and remove coarse stems, then tear or chop the leaves into bite size pieces. Now blend in the greens a cup at a time; add the avocado last for a creamy texture. Serve in glasses or in bowls, as a cold soup. Garnish with grated radish, chopped tomato, sunflower seeds, hempseeds, sprouts, etc. to give color contrast and a little crunch. Eat within 24 hours for best flavor and most nutrients.

*For instance, too much spinach and/or chard can cause kidney stones in people who are sensitive to oxalic acid; too much cabbage family greens--collards, kale, and especially turnip and mustard greens--can be harmful if you have an underactive thyroid, because they contain goitrogen, a natural chemical that prevents iodine uptake.

**Greens you can choose from: collards, kale, spinach, romaine and other dark green lettuces, endive and escarole, parsley, cilantro, swisschard and dandelion greens. (See Wild Foods)

***To presoak, cover with 2 to 4 times as much filtered water for 8 to 10 hours. Presoaking makes nuts and seeds more easy to digest. They expand, become sweeter and lighter, and crisp rather than hard.
Green Smoothie (also known as Energy Soup) with hempseed and tomato garnish.

A Dandy Spring Treat!

Dandelion blossom waffles, with periwinkle flowers and chia/fruit sauce.

What could be more everyday and underappreciated than a dandelion? Each Spring lawn owners and "lawn care" companies wage herbicide on this sweet, innocent, hardy and persistent plant that has so much to offer humanity.

The problem is that it competes too well with grass and poses a tough challenge to lawn monoculture. Have you ever noticed how dandelions are often the only green thing in a scorched summer lawn? That's because their taproots (the Chinese name for dandelion means" earth nail") bring up water and other nutrients from deeper down than grass roots. Because of this the dandelion is a rich source of vitamins and minerals, including beta carotene, calcium, potassium, and biologically available iron. The greens are a Spring delicacy in many cultures. It also is a veritable medicine chest with traditional uses, in both the East and West, in many conditions affecting skin, liver, gall bladder, kidneys, pancreas, bowels, and heart.

So, what can you do to enjoy all of those dandy yellow blooms that bedeck the lawn this time of year? Before they fall prey to spring mowing or become transformed into "fairy puffs" gather up a little basket of them to add sunshine, protein, potassium, beta carotene and B vitamins to baked goods.

The fairies won't mind, in fact they'll be delighted by your appreciation. Always remember to give thanks and to breathe deeply--this is one way we blend our vibrations with those of the natural world around us.

People with severe spring allergies might want to pass on these for they contain pollen.

Golden Dandelion Blossom Waffles
( A Mother's Day Treat)

• Combine the following in a large bowl and soak overnight:
• 2 c. whole millet
• 1/2 c. sunflower seeds (hulled) or walnuts
• 5 c. water

In the morning, drain mixture through a fine mesh sieve, discarding the soak water. Rinse under running water.

In a blender combine the following ingredients, half at a time. unless you have a Vita Mix or a large capacity blender:

• drained and rinsed grain mixture
• 2 c. water
• 1 c. dandelion blossoms, with green sepals attached*
• 2 tsp. vanilla or butterscotch extract
• 1 to 2 tsp. coriander or spice of choice
• 2 tsp. baking powder

Blend to a smooth batter. Pour or ladle onto a preheated, greased waffle iron. Makes 2 plus large (4-section) waffles.

Chia/Fruit Sauce

Stir together equal amounts of your favorite jam or jelly and chia gel.  Serve over waffles or pancakes, etc.  It's that easy! 

Variations:

For pancakes or muffins, reduce liquid. Bake muffins at 350 degrees

F. for approximately 20 minutes. Makes several batches of pancakes or about 1 dozen muffins. For a sweeter batter, replace water with fruit juice (pear, apple, white grape or pineapple work well). If more than half of the total liquid is fruit juice, omit baking powder and replace with half as much-1 tsp.- baking soda.

*Pick blossoms in full sun when they are fully opened. Look for the little "hog nose" in the center of the flower to get the freshest blooms. Shake or blow on them to "de-bug"--washing will remove nutrients (like protein from the pollen) and leave them soggy adding more moisture to the batter. Freeze some for use in other recipes, you can replace 1/4 to 1/3 of the flour in your recipe with dandy blooms. Puree them along with your liquid ingredients before adding.

If you'd like to learn more about local wild edible and medicinal plants, Organic Annie takes individuals and small groups foraging in spring and summer. Occasionally she even teaches them how to prepare "Wild Dinners".

Eggless Millet Waffles with Strawberry Sauce

Light and crisp Millet/Chia Waffles with
Strawberry Sauce (thickened w arrowroot**)

Millet /Chia Waffles Eggless Whole Millet
Yields 4, 61/2 inch (round) waffles
1 c. whole millet
1 1/4 c. coconut milk, or nut milk
1 Tbsp. chia seed, whole
1/2 tsp. 5 Spice Powder (a blend of cinnamon, fennel, clove, star anise and white pepper)
1 tsp, vanilla extract (or glycerite for alcohol-free)

Soak millet in 2 cups of water overnight. Drain and rinse, then add to the blender with coconut milk and process until creamy. Add remaining ingredients and blend briefly to disperse. Let stand for 5 minutes to develop the fiber in the chia seeds. Heat waffle iron to medium high, then lubricate with melted coconut oil or spray lubricant just before pouring the batter. Bake until steaming subsides. Cool and freeze extras--pop into the toaster to thaw and serve.


Fresh Strawberry Sauce

Fresh local strawberries are the best choice because they are less likely to be moldy. To keep berries from molding, refrigerate or freeze as soon as possible. Wash just before eating and eat within 2 or 3 days of picking.

Strawberry Sauce thickened with Kuzu* root starch.

I usually use fruit juice or nut milk for the base of my berry sauces and thicken with either arrowroot or kuzu* (kudzu) root starch. Both are less refined, less allergenic and more nutritious than cornstarch or flour (wheat). Use the same proportion of thickener to liquid—1 tablespoon of root starch for each cup of liquid—and be sure to combine both with cold liquid before heating.

Strawberry Sauce
Yields 3+ cups

2 c. nut milk, or fruit juice (no added sweetener is necessary with juice)
2 Tbsp. arrowroot, or kuzu root starch
2 to 4 Tbsp. sweetener of choice (I like xylitol or maple syrup)
2 to 3 cups of fresh strawberries, sliced
1 Tbsp. lemon juice

Heat 1 1/2 cup of liquid in a 1 quart sauce pan (stainless, glass or porcelain coated). Combine thickener of choice with the remaining 1/2 cup of unheated liquid. When the liquid in the sauce pan begins to boil, stir in the thickener solution. Stir continually while the sauce thickens to prevent scorching or lumping. Add sweetener, berries, and lemon juice, and bring back to a simmer, continuing to stir. Cook for a few minutes to soften berries a little. Pour into a serving dish and cool on a rack, then refrigerate to thicken more, or serve warm.

*Kuzu, the weed that devoured the Sourth, is actually a very useful plant! It’s used therapeutic-ally to treat alcoholism and hypoglycemia. It’s soothing to the digestive tract and creates a thicker more, custard-like texture than arrowroot. It’s my favorite starch thickener because of its high antioxidant content and texture.

**Arrowroot is a source of calcium and iron and other nutrients. It is said to have been used by the Arawak Indians to draw out the toxins from poison arrows! It is known to be easily digested and soothing to the stomach, hence its popularity in infant foods.and Kuzu is rich in antioxidants.
http://neurotalk.psychcentral.com/archive/index.php/t-3684.html A tea made from raw arrowroot is s broad spectrum anti-microbial.

Strawberry/Rhubarb Vegan Gelatin

Strawberry/Rhubarb Vegan Gelatin
Yields 1 oblong glass dish

3 c. diced rhubarb
16 oz. strawberries
1 qt. fruit juice (R.W Knudsen’s pineapple coconut juice works well)
2 tsp. agar agar powder*
1 Tbsp. kuzu root starch*
1/4 to 1/2 c. toasted coconut

Bring 3 cups of water to boil, remove from heat, add rhubarb and cover; let stand
for 5 to 7 minutes (per the information below, to remove oxalic acid). Drain
rhubarb and set aside. While rhubarb is soaking, wash and remove leaves and
stems from berries and slice.

Combine room temperature or cold fruit juice, agar agar and kuzu starch in an
unheated pot. Let stand for a couple of minutes before stirring and heating over
medium heat. Bring the solution to a simmer and cook, stirring frequently, until
agar grains have dissolved and solution begins to thicken slightly.

While the fruit juice solution is heating, preheat the oven to 250º F. Toast the
coconut on a cookie sheet for about 15 minutes—this is just enough time to
enhance the natural flavor without darkening the coconut. Cool.

Place rhubarb and berries in the glass dish and pour fruit juice solution over top.
Stir to evenly distribute. Place on a rack to cool and set. After 10 minutes,
sprinkle the coconut on top.

*Available in health food stores or from Macrobiotic suppliers.

Summer

Fresh Berry Sauces

This year we have a “motherload” of sweet, fat, juicy berries in the Northeast! They’re scrumptious and full of anti-oxidants, but are also prone to mold, so keep them dry by storing in well ventilated containers and refrigerate or freeze soon after picking. Wash fresh berries just before eating and eat within 2 or 3 days of harvest.

I usually use fruit juice or nut milk for the base of my berry sauces and thicken with either arrowroot or kuzu* (kudzu) root starch. Both are less refined, less allergenic and more nutritious than cornstarch or flour (wheat). Use the same proportion of thickener to liquid—1 tablespoon of root starch for each cup of liquid—and be sure to combine both with cold liquid before heating.

Basic Berry Sauce
Yields 3+ cups
2 c. nut milk, or fruit juice (no added sweetener is necessary with juice)
2 Tbsp. arrowroot, or kuzu root starch
2 to 4 Tbsp. sweetener of choice (I like xylitol or maple syrup)
2 to 3 cups of fresh berries, washed and drained (sliced, if strawberries)
1 Tbsp. lemon juice

Heat 1 1/2 cup of liquid in a 1 quart sauce pan (stainless, glass or porcelain coated). Combine thickener of choice with the remaining 1/2 cup of unheated liquid. When the liquid in the sauce pan begins to boil, stir in the thickener solution. Stir continually while the sauce thickens to prevent scorching or lumping. Add sweetener, berries, and lemon juice, and bring back to a simmer,
continuing to stir. Cook for a few minutes to soften berries a little. Pour into a serving dish and cool on a rack, then refrigerate to thicken more, or serve warm.

*Kuzu, known as “the weed that devoured Dixie”, is actually a very useful plant! It’s used therapeutic-ally to treat alcoholism and hypoglycemia. It’s soothing to the digestive tract and creates a thicker more, custard-like texture than arrowroot. It’s my favorite starch thickener because of its high antioxidant content and texture.

Potato/Snap Bean Salad with Cilantro Pesto

Potato/Snap Bean Salad with Pesto
Yields 2 quarts (serves 4 to 6)

1 1/2# new red potatoes, quartered
1 qt. yellow snap (wax) beans, cut into approx. 1 1/2” pieces
1 qt. water (for cooking)
1Tbsp. umeboshi vinegar, or your choice
1 tsp. cumin seed
1/4 tsp. salt
1 c. pesto

To save cooking time and clean-up, cook potatoes and beans in the same pot.

Bring water to a boil in a covered pot. Add potatoes and cook for 20 minutes, then add beans and cook for an additional 5 to 7 min., or until done to your liking.Drain, retaining the nutritious cooking water.

While potatoes and beans are cooking, prepare the pesto, or prepare it ahead of time and store in the refrigerator.

In a large bowl, combine potatoes, beans and flavorings, in the order given, stirring each in its turn before adding the next ngredient. Stir in the pesto last. Adjust salt and serve.

This is a simple pesto without added nuts or cheese. I find that it keeps well and retains its beautiful color better this way.

Pesto
Yields about 1 pint

1 c. olive oil
1 qt. cilantro* or basil leaves,
coarse stems removed
5 to 6 cloves fresh garlic, or to
taste
1/2 tsp. salt

Wash and blot leaves. In a blender place the olive oil and garlic, then leaves. Blend until smooth, then add salt and blend again briefly. Store in the fridge in a glass jar with rubber gasket, e.g. Ball® jar.

Note: Raw cilantro causes heavy metals (lead, mercury and aluminum) to be excreted through the kidneys.

Summery Breakfast Parfait

This creative breakfast recipe appeared in the Post-Standard, in the "Daily Dose" column, of the CNY Section on Thursday, July 28, 2005, in Syracuse, N.Y.

This festive, raw breakfast treat is suitable for vegan and wheat/dairy-free diets. Shorten morning prep time by making the Nut Cream and the Breakfast Pudding the night before. I recommend that you use organic fruit whenever available. This was adapted from recipes in Organic Annie's Fresh Tastes for Breakfast (wheat and dairy free), by Ann Miller-Cohen, Earth Angel Publishing, Manlius, N.Y., 2005 (click here for more information and to view parts of this lovely and exciting new book).

Summery Breakfast Parfait
Makes 4 to 5 cups

1 large or two small apples, or other diced fresh fruit* (about 2 c.)
1 tsp. lemon juice
3 kiwi fruits
1 c. fresh berries (a mixture of red and black raspberries and blackberries is pictured)

Wash apple and kiwi under running water and drain. Place berries in a strainer and quickly rinse and allow to drain while preparing the other fruit. Grate apple and toss with lemon juice. Peel and dice kiwi. Com-bine the apple with the Breakfast Pudding.

In parfait glasses, or other suitable stemware, arrange ingredients in layers as follows: apple/Breakfast Pudding mixture, kiwi, Nut Cream, berries. End with berries.

Garnish with unsprayed, mint leaves or edible flowers, if desired. Choose from organically grown: petunias, violets, pansies, mallows, or sorrel. Shake or spritz whole blossoms with a gentle cold water spray to debug and wash. Shake or spin out moisture.

*Mango, peaches, nectarines and pears work nicely too and provide more juice than apples.

Nut Cream
Yields about 1½ cups

¾ c. hulled, raw nuts (almonds, walnuts or pecans work well)
2 c. purified water (for pre-soaking-this water will be discarded)
¾ to 1 c. purified water

Optional additions:
½ tsp. lemon juice
1-2 tsp. maple or agave syrup, or 1 tsp. raw honey

Combine nuts with water in a jar or bowl and let stand for 4 to 8 hours, or overnight (almonds are very dense and need 24 hours).

After presoaking, drain and rinse in a mesh strainer* and combine in the blender with ¾ cup fresh water. Blend until you have a smooth, creamy consistency, adding a little more water if necessary. Add any of the optional ingredients and blend again briefly. Note: the presoak process has already converted some of the starches into sugars so sweetening may not be necessary.

*Almonds can be blanched by placing drained nuts in very hot water for 1 minute, or until the skins slip off easily when squeezed between the thumb and forefinger.

The following is high in fiber, protein and beneficial unsaturated fatty acids. It's creamy texture owes to the gel-formed by the seeds.

Breakfast Pudding
Yields 1 cup

1 c. purified water
4 Tbsp. ground flaxseed
1 Tbsp. psyllium, whole husk (available in health food stores)
1 Tbsp. date sugar, or 1½ tsp.Sucanat (dehydrated cane juice w. vitamins and minerals intact)

Optional Additions:
a pinch of salt
1 tsp. vanilla or almond glycerite (alcohol-free extract)

In a bowl combine dry ingredients, then whisk in water and let stand for 5 to 10 minutes while you prepare the fruit (or cover and refrigerate for overnight soaking).

Pineapple/Nectarine Kanten with Brazil Nut Cream

Pineapple/Nectarine Kanten
Yields 1 9 to 10 inch pie

1 qt. Pina Colada (pineapple/coconut) Juice
6 to 8 nectarines, sliced
dash of cayenne pepper
1 level Tbsp agar agar powder

In a glass or stainless quart pot, combine agar agar and 2 c. room temperature or cold juice. Heat over medium heat until solution looks clear and begins to boil. Remove from heat and stir in the remaining juice.

Place nectarine slices in a glass or ceramic pie plate and dust with cayenne.  Pour the agar solution over all and let stand on a cooling rack for about 20 to 30 minutes to cool and set.  Agar agar gelatins will set up completely at room temperature!  Serve at room temperature or chill.  Top with homemade coconut or almond cream or the Brazil Nut Cream below.

Brazil Nut Cream
Yields 1 pint

2 c. Brazil nut (or other nut) milk
2 Tbsp kuzu root starch (chunks)
1/2  tsp. vanilla extract, or 1 Tbsp vanilla glycerite
1 Tbsp agave syrup (1/2 Tbsp maple syrup or honey can be substituted)

In a glass or stainless quart pot, combine kuzu nut milk.  Let stand 1 minute or more.  Stir to disperse kuzu.  Heat over medium heat until it thickens.

Pour into a glass bowl on a rack to cool.  Cover and refrigerate to set up.  This will have a custard texture when fully gelled.  Whisk to break the gel somewhat for a creamy texture.  Garnish with fresh cherries, berries, or sliced fruit.

Fall &Winter

 

Raw Pear/Goji Conserve

The following recipe is an early autumn delight, so easy to make and refreshing tasting!. It calls for pears which are, for many, a forgotten fruit.  Pears have the same nutrient profile as apples (including the cholesterol lowering pectin) but are softer and sweeter when ripe.  There is no added sugar and the extra nutrients from the nuts and berries make this a superior dessert or spread!

Raw Pear/Goji Conserve
Yields 2 1/2 to 3 cups

3 ripe Bartlett pears
1 c. plumped goji berries*
1/2  c. walnuts or pecans
1/4 lemon or lime plus peel, chopped finely
2 tsp. 5 Spice powder, or spice of choice

Combine all in a blender and process with a stop/start
action as needed, until you have a  thick puree. 

Store in a glass jar with enameled lid, in the refrigerator.  Use within a few days.  If you want to make a lot, this freezes well.  Be sure to leave about an inch to inch and a half of headspace.

*Super high in antioxidants, also known as “wolfberries”. Available here (click)

 

 

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Buttercup Squash Chunks with Bok Choy

Serves 2

1-2 c. pre-cooked, buttercup squash, preferably baked (skin* on)
Several leaves and stems of bok choy, depending on size (about 3 cups)
about 1/2 c. pure water
2 tbsp. olive oil
1/2 onion, coarsely chopped (3/4 to 1 c.)
salt
paprika or cayenne pepper (optional)
nutmeg (optional)

Wash bok choy and separate the leaves from the stems; they will be added separately. Heat water and oil together in a cast iron skillet. Cut bok choy stems diagonally, and chop leaves coarsely.  When the water is hot, add  stems, cover and cook for a couple of minutes.  Then stir in onions and leaves, cover and cook for 3 to 5 minutes more.

Cut squash into cubes and stir it into sautéed bok choy and onions.  Cook long enough to heat squash through.  Season with salt and spices to taste.

Variations: Any kind of baked or steamed winter squash will work in this recipe.  Replace bok choy with any cabbage family greens.  Minced garlic or ginger are also yummy and can be stirred in at the end of cooking.

Comments:  I consider the skins of buttercup squash a delicacy!  There is a little more sugar right under the skin and they become tender and shiny after baking.  Eat them along with the flesh or sautée skins after removing the squash-leave about 1/4 to 1/8 inch of squash on for flavor and body.  Season to taste and enjoy!

Sauteed Buttercup Squash Skins-A Delicacy!

Hearty Red Cabbage Salad

This Hearty Red Cabbage Salad is about as colorful as a salad can get!

Hearty Red Cabbage Salad
Serves 2
1/2 head of red cabbage
a pot of boiling water (enough to cover)
1 stalk of celery, diced
1/2 red pepper, diced; or 1/2c grated red beet
1/2 tsp caraway seeds
2 green onions
1 dill pickle, sliced (optional)
1-2 Tbsp orange peel, grated or finely diced (optional)

Cut the cabbage into quarters and blanch for several minutes, un- til it turns a nice purple color. Drain, rinse with cold water and let stand to drain for a little while before chopping into bite-size pieces. Place in a salad bowl and sprinkle with caraway seeds. Toss to moisten the seeds (this helps to release their flavor).

Mix together dressing ingredients and combine with an equal amount of Chia Gel *, if you have this on hand. Pour dressing over the cabbage, then add the remaining ingredients, toss and allow to stand for 20 minutes, or longer, to marinate.

Substitutions
To make this salad more seasonal, replace red pepper with a half-cup peeled and grated Red beet root. Replace lemon juice with lime, but use half as much.

Note: Lime juice helps neutralize oxalic acid. Oxalic acid is high in foods like spinach, chard, brown sesame seeds and chocolate. Oxalic acid can bind with minerals, causing malabsorption and kidney stones.

*A recipe for Chia Gel is available in the free December ’05 download on this website.

You can increase the heart-friendly factors in any recipe and simultaneously find more delicious ways to boost the veggie content of your diet by incorporating some of the following, which
were used above.

Alkaline-forming foods: the heart and all the organs, tissues and blood need to be slightly alkaline*. The greatest source of alkaline-forming nutrients is vegetables.

Fiber: Cabbage and raw veggies are high in insoluble fiber. Chia gel contains mucilaginous water-soluble fiber that helps to soothe inflammations in the GI tract and to lower LDL cholesterol.

Color: The deep bright colors indicate a high bioflavonoid content, thus more anti-inflammatory and heart protective phytonutrients.

Fat: The dressing is relatively low in fat, and the fat that is used is heart healthy, with a high mono-unsaturated (olive oil) or high in omega-3 unsaturated fatty acids (flaxseed) or a perfect ration of omega-6 to omega-3’s (about 4:1 in hempseed oil). Be sure to store your oil in a dark cool place, in tightly sealed containers. Light, heat and air make oils go rancid.

Essential Oils: Add a little finely diced or grated orange peel and you’ll be adding limonene, an essential oil in citrus peels, that has been shown to reduce cholesterol as effectively as statin drugs! See “Seasonal Recipes” in the RECIPE section of this website.

*Alexis Carrel M.D was a noted French surgeon and winner of the Nobel Prize for physiology and medicine. In 1912, while working at the Rockefeller Institute in New York, he clearly demonstrated the relationship of cleansing and longevity by placing heart tissue from a chicken embryo in an alkaline solution that provided nourishment to the living cells and washed away their acidic waste material. The tissue was rinsed daily in a solution and the solution was replaced the following day. The cells in this tissue survived for twenty-nine years!! They died when a laboratory assistant failed to change the solution. When the solution was not replaced, the cells and tissue died from autointoxication.

Squacamole
(Squash/Avocado Dip)

Squash Flan

This eggless, dairyless “custard” is light and creamy with the flavor of pumpkin pie filling.  It is suitable for low fat, low sugar and vegan diets.  It contains some non-traditional ingredients, that are easy to use and are available in your local health food store.  Photo shows Squash Flan under a layer of Cranberry Sauce, topped with Almond Cream.

Squash Flan
Yields 2 cups or
4 custard cups

Combine in a saucepan and let stand for 1 or 2 minutes:

• 1c water, room temperature or cold
• 1Tbsp kuzu
•  root starch
• 1tsp agar agar powder

Stir to evenly distribute kuzu. Liquid should appear “milky”.  Heat over medium flame, stirring continually, until solution begins to thicken.  Remove from heat.

Place the following in the blender:
1c winter squash, cooked and firmly packed
1tsp tahini (sesame paste)
1tsp vanilla glycerite (alcohol-free)
1/4 to 1/2tsp cinnamon, or 1/2tsp 5 Spice Powder
1/4tsp ginger powder
1/16tsp cloves, ground
1/8tsp salt
2Tbsp maple, or agave (low-glycemic), syrup

Pour kuzu/agar solution into the blender, on top of the squash, etc.  Blend until smooth and immediately pour into custard cups or a glass serving dish. Refrigerate to set quickly (10 min.), or allow to set at room temperature (20 min.)

Dust with nutmeg (optional).  Serve with Almond or Maple Walnut Cream. Garnish with nuts  and/ or  dried cranberries. Or layer with Cranberry Sauce and nut cream, as shown in photo.

Almond Cream
Yields 2 cups

1c almonds
2c water
2Tbsp kuzu root starch
1Tbsp maple, or agave (low-glycemic), syrup
1 tsp lemon juice

Soak almonds in twice as much water for 24 hours, at room temperature. Drain and rinse nuts in a colander or strainer, under running water.  Blanch almonds by covering w boiling water for about 1 minute or until skins easily slip off.

Combine kuzu with 1 cup of room temperature water and let stand for 2 minutes, while you puree nuts.

Combine nuts, syrup and lemon juice in the blender with 1 cup water.  Pulse (stop/start action) at first, and then blend on high, until smooth.

Stir kuzu solution; it will appear milky.  Now add pureed nuts and heat, stirring continually, until it begins to thicken slightly.   Pour into a glass serving bowl and place on a cooling rack for about 1 hour, then refrigerate until set (3 to 4 hours).

Use like dairy cream.  Whisk before serving, if you prefer a creamier, less custard-like consistency.

Cranberry Sauce
Yields 2 cups

1c dried cranberries, organic (fruit juice sweetened)
1 1/2Tbsp kuzu* root starch
1c pomegranate juice
1/2c cranberry soak water

Soak cranberries in 1 cup water for 2 to 4 hours. Drain cranberries, retaining the soak water.  Add kuzu to pomegranate/cranberry liquid and let stand 1 to 2 minutes.  Stir to distribute kuzu evenly, then heat solution in a glass saucepan, stirring continually, until it begins to thicken.  Add cranberries and pour into a serving dish.  Cool on a rack for 1/2 to 1 hour, then refrigerate to set completely.

Serve with Squash Flan and nut cream, or as a topping for Sweet Potato Pancakes, or garnish for other holiday foods, including meats.

FYI-- Kuzu root starch can be replaced by arrowroot, but I prefer kuzu because of its superior gelling ability, texture and antioxidant value.  It neutralizes acids and is soothing to the digestive tract.  It creates a custard texture while arrowroot will only thicken, as for a sauce.

Maple Walnut Cream
Yields 2 cups

1c walnuts
2c water
2 Tbsp kuzu root starch
2Tbsp maple syrup*
1tsp lemon juice

Presoak walnuts in twice as much water for 6 to 8 hours, at room temperature.  Drain and rinse nuts in a colander or strainer, under running water.

Combine kuzu with 1 cup of room temperature water and let stand for 2 minutes.

Combine nuts, maple syrup and lemon juice in the blender with 1cup water.  Pulse (stop/start action) at first, and then blend on high, until smooth.
Stir kuzu solution; it will appear milky.  Now add pureed nuts and heat, stirring continually, until it begins to thicken slightly.   Pour into a glass serving bowl and place on a cooling rack for about 1 hour, then refrigerate until set (3 to 4 hours).

Use like dairy cream.  Whisk before serving, if you prefer a creamier, less custard-like consistency.

*For a whiter cream with lower sugar content, replace half or all of the maple syrup with agave cactus syrup.

Vegan Holiday Nog

My favorite part of the squash is the seeds. If you're used to tossing them out, think again. After all, the seeds are why Mother Nature grew the fleshy stuff to begin with-to protect the treasured baby selflets where she had posited the richest array of nutrients and the genetic blueprint for the next generation! And the pulp, that obnoxious slimy stuff we can't wait to get rid of, has more beta carotene than the flesh.

Here's one of my favorite pumpkin or squash seed recipes. Freeze the seeds and pulp for later use if you can't make this a day or two after removing from the gourd.

Pumpkin (or Squash) Seed Milk
Yields about 1 pint

1 c. fresh seeds and pulp*
1 c. water (the purest you can get)
1 more c. water, or fruit juice

Blend until texture appears thick and creamy, adding a little more water if necessary for good blender action.

Add remaining liquid and blend again briefly. Pour through a mesh strainer or cheesecloth. Some tiny pieces of seed hull sill remain unless the strainer is very fine.

Flavor with a little vanilla glycerite (alcohol-free), if desired, and/or sweeten with a little maple syrup or by substituting 1 cup of fruit juice for the second cup of water. Use on cereal or for blender shakes.

Vegan Holiday Nog-- Add a little vanilla and nutmeg or 5 Spice Powder for a kind of eggless nog-you could even add a little rum for a special occasion!

*I also like the flavor of this milk or nog when the seeds and pulp have been cooked. This can be done by steaming chunks of squash with seeds and pulp intact, by baking squash halves, cut side down on a cookie sheet with seeds and pulp intact, or by cooking the seeds and pulp in a little water for a few minutes after scooping them out.

Grainless Banana Nut Bread


Celebrate Spring with Grainless Banana Nut Bread

This is a very moist and crunchy cake. The chia seeds give the batter a lift while the egg whites hold the mixture together with sufficient strength for slicing.  Store in the refrigerator after fully cooled.

Grainless Banana Nut Bread
Yields 1 small spring form cake (6” diameter)

1 c. mashed ripe banana (2 medium—about 1 cup total)
½ c. shredded coconut
1 Tbsp. chia seed*
3 egg whites
2 tsp. vanilla glycerite (alcohol-free extract)
1 tsp. 5 spice powder or nutmeg
½ c. chopped nuts of choice

Turn off oven and let stand 5 more minutes.  Remove from oven and let cool on a rack for 10 minutes.  Release form cake pan to finish cooling.

*See Products section of this website, if not available in your area.

This is a softer less sweet version of the above recipe and offers a means of utilizing coconut pulp.  It is more flavorful on the second day.

Grainless Plantain Nut Bread

¾ c. mashed ripe plantain (1 medium)
½ c. coconut pulp*
2 large eggs
1 tsp. vanilla glycerite
1 Tbsp. chia seeds
½ tsp. nutmeg
½ c. chopped pecans

Stir together all ingredients. Preheat oven to 350º F. Allow mixture to stand for 5 minutes before baking. Grease cake pan.  Bake for 30 minutes or until a toothpick inserted into the center comes out clean.

Turn off oven and let stand 5 more minutes.  Remove from oven and let cool on a rack for 10 minutes.  Release form cake pan to finish cooling.

*The strained dredges from homemade coconut  milk.
Plantains are more nutritious than bananas, per The Color Code.

Treasure Apples

Preparing the Treasure chest
These are always a hit with kids. They are pleasing to the eye and palate and fun to eat.

Treasure Apples

Wash apples. Starting from the stem end, using the wide end of a melon baller, scoop out the core--save the first scoop from each to use as the lid to cover the “treasure”. Stuff the apples with raw nut or seed butter or Nut Cream, leaving a little headspace for the “lids” to fit back on. Your treasure apples are ready to roll.

Variation: For more hidden treasure, stir currants, raisins and/or sunflower seeds into the nut butter before stuffing.

Buy organically grown fruit or scrub commercial fruit with veggie scrub solution, vinegar or a milk liquid soap. (Since 80% of the pesticide residue is in the skin you might prefer to just peel them).

Treasure goop filling: In a little bowl combine nut or seed butter and a syrupy sweetener. Try 1 to 1 part tahini and barley malt or rice syrup, or 3 parts almond butter to 1 part maple syrup, or 2 parts peanut butter to 1 part honey or molasses. Add a little cinnamon or coriander, and/or vanilla extract; currants or raisins (unsulphured); chopped nuts or sunflower seeds.

Stuff the apples with "treasure goop", leaving a little headspace for the lids to fit back on. Your treasure apples are ready to roll. They're pleasing to the eye and the palate and fun to eat - kind of like a pocket sandwich but with fruit.

For Baked Apples: Preheat the oven to 350 F. Fill the apples to the top with treasure goop - don't put 'lids' on this time. Grease a glass baking dish or pie plate; fill with apples and bake for 30 minutes, or until the skins split or become soft. Eat warm for dessert, or chill for snacks or lunchables.

Sesame Horseradish Sauce or Dressing

Sesame Horseradish Sauce or Dressing

• Combine the following in the blender:
• One to two inches or fresh horseradish root (washed, peeled & sliced)
• 1 1/4 cup tahini (sesame paste)
• 1/4 cup + 2 Tbsp. lemon juice
• 1 1/2 cup water
• 2 to 2 1/2 tsp. Tamari or Bragg's Liquid Aminos

Yields approximately 3 cups. Hearty and delicious on greens, grains, legumes, cooked or raw veggies.

This sauce/dressing is great over just about everything--but make sure you label it! I mistook it for nut milk and found out it doesn't go too well with cereal and banana! (Being slightly masochistic, and have a 'waste not want not' mentality, I ate it anyway and felt fine afterward - but I don't recommend it.)

Organic Orange Peel with Agave Nectar

This is so easy to make, tasty and versatile with the surprise bonus of lowering cholesterol!  It can be added to hot and cold s/cereals, baked products, sandwiches, salad dressings, spreads, jams and jellies.  You'll find other ways to enjoy it too, I'm sure!  1 tablespoon is recommended daily for therapeutic benefits. (See additional information below.)

Organic Orange Peel with Agave Nectar
Yields about 1 cup

Peels of 2 organic oranges (about 1 cup, chopped)
1/4 c. agave cactus nectar (a low glycemic syrup)

Chop peels into about 1/2 inch pieces.  Put into a plastic freezer bag to freeze overnight or longer.  Remove from fridge and process in the blender or food processor for about 30 seconds on chop, then for another 30 seconds on grind.  Reduce grind time for a coarser texture.

Place in a bowl and stir in agave nectar.  Store in glass bottle in the refrigerator.  Use daily.

Variations:  Combine orange with  organic lemon or lime, if available.  Substitute maple syrup or honey for agave.

Compounds in Orange Peels
Compounds in Orange Peel May Lower Cholesterol as Effectively as Statin Drugs

A class of compounds found in citrus fruit peels called polymethoxylated flavones (PMFs) have the potential to lower cholesterol more effectively than some prescription drugs, and without side effects, according to a study by U.S. and Canadian researchers that was published in the May 2004 issue of the Journal of Agricultural and Food Chemistry.

In this study, when hamsters with diet-induced high cholesterol were given the same diet containing 1% PMFs (mainly tangeretin), their blood levels of total cholesterol, VLDL and LDL (bad cholesterol) were reduced by 19-27 and 32-40% respectively. Comparable reductions were also seen when the hamsters were given diets containing a 3% mixture of two other citrus flavonones, hesperidin and naringin.

Treatment with PMFs did not appear to have any effect on levels of beneficial HDL cholesterol, and no negative side effects were seen in the animals fed the PMF-containing diets.

Although a variety of citrus fruits contain PMFs, the most common PMFs, tangeretin and nobiletin, are found in the peels of tangerines and oranges. Juices of these fruits also contain PMFs, but in much smaller amounts. In fact, you'd have to drink about 20 glasses of juice each day to receive an amount of PMFs comparable in humans to that given to the hamsters. However, grating a tablespoon or so of the peel from a well-scrubbed organic tangerine or orange each day and using it to flavor tea, salads, salad dressings, yogurt, soups, or hot oatmeal, buckwheat or rice may be a practical way of achieving some cholesterol-lowering benefits. The researchers are currently exploring the mechanism of action by which PMFs lower cholesterol. Based on early results in cell and animal studies, they suspect that PMFs work like statin drugs, by inhibiting the synthesis of cholesterol and triglycerides inside the liver.

Info on orange peels came from the nutritional website of Gerge Mateljan, founder of Health Valley Foods, www.whfoods.com.