“Stop treating your stomach like a compost and start treating it like a garden!” Steve Meyerowitz aka Sproutman
How’s your year of wellness going? Mine is doing good so far, which I think is a new record that I actually made it to the middle of January still inspired. It feels so good to be eating healthy and caring for myself. One of the habits I love to do but had totally forgotten about is growing my own sprouts.
Sprouts are probably the number one super foods that you could possible eat. They are nutritional complete, chocked full of vitamins, minerals, proteins, chlorophyll and enzymes. They are low in calories and contain nutritional super powers. Amazingly enough, the industrious Chinese discovered their nutritional value over 5000 years ago.
The reason sprouts are so super charged is because they contain all the elements a plant needs for life and growth. The endosperm of the seed is the storehouse of carbohydrates, protein, RNA, DNA and nutrients. When sprouts are used as food, the powerful life force in them is released into the body. These essential nutrients, only found in live foods, signal the body to generate healthy cells and fuel us with new vigor and life. Sprouts are basically miniature fountains of youth!
There is just one tiny problem; you really can’t buy them anymore ever since commercially grown sprouts have gotten a bad reputation of handing out tainted sprouts occasionally. Fortunately this is an easy problem to cure…..grow your own. Growing you own sprouts is easy and safe, takes very little equipment, provides fresh, organic, produce all year long, and is really cheap. Oh, I forgot to mention, it’s actually quite fun.
The simplest way to get started is to get a quart mason jar, buy a screened lid at Mother Nature’s, or make your own and get sprouting. (You can also get sprouting seeds from Mother Nature’s.) I personally like to use a sprouting cup from Frontier Natural Products which are fairly affordable and you get a higher quality of sprout.
I have experimented with many a sprout tray and found my favorites are the “Easy Sprout” and the “Sprout Master.” These trays, seeds, and directions on how to grow sprouts in trays and in a jar are on the web. My personal favorite is sproutpeople.com. A very good book to read about how to sprout and the enormous benefits of them is “Sprouts; the Miracle Food” by Steve Meyerowitz aka “Sprout man.” Meyerowitz, who is a passionate believer, healed himself of asthma and severe allergies by eating lots of sprouts.
You can sprout just about any seed that hasn’t been roasted. Some of the favorites are;
Alfalfa sprouts are what people typically think of when you mention sprouts. They are chocked full of protein and antioxidants.
Broccoli sprouts have just recently become popular after it was discovered that they abound with the amazing cancer-fighting phytochemical, sulforaphane.
Garbanzo beans, also known as chickpeas, are a good source of fiber and can be sprouted to make delightfully delicious hummus.
Lentil sprouts, (one of my favs) are very tasty and can be eaten raw or cooked.
Mung bean sprouts are super high in protein, fiber and Vit C. They should be sprouted in the dark to avoid a bitter flavor.
Radish sprouts taste just like radishes, bright and fresh. Loaded with Vitamin C. They are great on sandwiches or in salads.
There is something completely satisfying about growing your own food, especially in the dead of the winter. I am always amazed with how clear and vital I feel after eating sprouts. You will be able to feel the difference almost immediately. You will feel like a super sprout yourself by eating and growing your own sprouts with very little effort.
Legume Sprout Salad with Asian Peanut Dressing
This recipe is a treat for the senses with its bright colors and medley of flavors. I sprouted lentils, chickpeas, peas, mung and adzuki beans for this. To make this a main dish, add a can of albacore tuna. Tahini, sesame paste, can be substituted for the peanut butter. Remember to use as many organic products as possible. Serves 4
2 to 3 cups legume sprouts
1 large cucumber, peeled and sliced
3 or 4 carrots, grated
1 or 2 sweet peppers, chopped
Asian Peanut dressing
1 cup of chicken or veggie broth, low sodium
3 tablespoons of crunchy peanut butter or ptahini
1 tablespoon of low sodium soy sauce
4 tablespoons of rice vinegar
1 tablespoon of white wine
½ to 1 teaspoon of hot sauce,
(I like to use Sriracha Thai)
1 teaspoon of smoked paprika
1 tablespoon of sesame oil
2 tablespoons of olive oil
1 tablespoon of honey
1 tablespoon of freshly grated ginger
2-3 cloves of garlic, minced
1 large shallot, minced
Prepare the veggies and toss merrily in a medium bowl. Toss all the dressing ingredients into the blender and frothify. Artfully plate the veggies on a beautiful plate and drizzle with the dressing. To life!
This is a year to get excited here in Tillamook County in NW Oregon because 2016 is the Year of Wellness. If you think back in over your life events, as most of us do this time of year, the years that we were healthy and vibrant are standout years. That is what 2016 is lining up to be, a year of taking our health back and feeling full of life and possibilities.
This idea was hatched by a group of food-centric organizations called the “Tillamook County Good Food Alliance” led by county commissioner, Bill Baertlain. Through brain storming and enthusiasm to bring more health to our county, the Year of Wellness 2016 (YOW) was set in place. The goal of this year is to increase awareness of what creates a healthy lifestyle and provide support and motivation to make it happen.
A website has been set up just for this occasion. At this web stie you can sign up to join the wellness challenge as an individual or as a group. On this website you will be able to track your exercise, water intake, sleep and what you eat and you won’t be alone. There will be many people there wanting the same thing as you, to take back their health. (I even got all excited and started a new blog, thegolightlygourmet.wordpress.com, to highlight eating healthy this year. Come over the check it out!)
YOW will also be bringing many speakers who are leading experts in their field to our humble Tillamook county to share their knowledge.
It has been proven in many studies that having a like-minded community around you will help significantly towards reaching your goals. Social media has opened up a whole new horizon on this subject and researchers have found that people who engaged in social support online lost twice as much weight as those that went at it alone. The research also shows that social media support helps people to reach other goals as well like quitting smoking and improving physical activity.
The YOW will be focusing on helping people through community support to quit smoking, replace sugary beverages with water, get 8 hours of sleep a night, move more and eat better. I will be beating the drum and getting on my soapbox for us all to go get on board and even harder……stay on board.
There are some great resources out there to help with healthy eating other than the YOW web site and my columns. OSU extension office will be offering free samples of their innovative, healthy recipes that are healthy, affordable and delicious at pop up locations. The YOW website will be listing those locations each month but meanwhile you can pop on over to their website that is available 27/7 in both English and Spanish for all of their recipes and tips and tools. The web address is https://foodhero.org/ and is well worth the visit!
Another wonderful resource is Choosemyplate.gov, which is a government run website that focuses on the 5 food groups, fruit, veggies, grains, dairy and protein. It has all kinds of fun tools on there for figuring out the healthiest way to eat and exercise. Their food pyramid is a bit outdated but they do have some good tools for tracking. My personal favorite food pyramid however is health guru Dr. Andrew Weil’s anti-inflammatory food pyramid. It is smart, thoughtful and up to date with vegetables and fruits being the base of the pyramid and chocolate (oh yeah!) being at the top.
One of the easiest ways to get off sugar and get feeling healthy is to start making green smoothies. When I am drinking green smoothies in the morning for breakfast I experience a loss in cravings of naughty foods, mental clarity (yup, a high commodity) boosted immunity, increased energy, weight loss, glowing happy skin and excellent “regularity” if ya know what I mean. Now you know why I am amazed that I ever stopped consuming green smoothies. (Slap forehead)
There is no way to go wrong with making them but there are a few tips to making them delightfully delicious. Leafy greens to start with are spinach, romaine, and rainbow or Swiss chard since they are more neutral tasting. I love kale, mint and parsley too but they have a bit of a stronger flavor. Some folks prefer to use all fresh, raw ingredients, but I like using some frozen fruit since it lends a thicker, ice cream-like texture.
So come on board the YOW train and make a pledge to create 2016 as your healthiest year ever. I know I’ve signed up and am very excited to be sharing about my very favorite subject, healthy eating, with you. I am committed to making this a healthy and stimulating year for all of us. Let’s all put our energy into our greatest wealth, our health, for 2016.
Basic recipe for a Green Smoothie
This is enough for two people or one huge serving
2 cups of chopped deep leafy greens or veggies
2 cups of liquid (preferably no sugar added)
3 cups of fruit
Add leafy greens to the blender and then pour in the liquid, blend till green and bright. Add the fruit one cup at a time if frozen, dump it all in if not; blend till green and frothy. Drink. Simple. Perfect.
Leafy greens to choose from; Kale, chard, romaine, spinach, collards, dandelion, mint, parsley, and green salad mix. (remove stems from chard, kale and collards)
Veggies to choose from; chopped up cucumber, zucchini, celery, sprouts, carrots and whatever else you feel like experimenting with.
Liquids to choose from; Coconut water or milk, almond milk, diluted juice (I only use 1/2 cup of coconut milk or juice and the rest water)
Fruits to choose from;
Low glycemic to be used liberally; Berries, apples, pears, grapefruit, peaches, apricots, kiwi, lemon, lime, cranberries, plums or figs (not dried)
Medium glycemic fruits; Banana, oranges, grapes and papaya
High glycemic to be used sparingly; pineapple, mango , melons, honey and dried dates
Add ins; A slice of ginger root, chia, avocado, hemp or flax seeds, supergreen powder, nut butter, unsweetened coconut meat, cinnamon, pure vanilla extract, protein powder, acai powder, salt, lime or lemon juice, cocoa powder and coconut oil.
“Oysters are one of the supreme delights that nature has bestowed on man.” James Beard
Oysters are one of the great celebration foods that over the centuries, rich and poor alike have enjoyed. The early English settlers practically survived on oysters as they were a reliable and tasty source of nutrition. Of course, they learned this from the Native Americans who had been dinning on this briny bivalve for over 6000 years. The new world was swimming with a seemingly endless supply of oysters and everyone was chowing on them. Obviously oysters are deeply woven into American’s culinary history.
Within this rich culinary history is a smaller chapter on oysters being served up on Christmas Eve, usually in the form of oyster stew. This tradition came over with the Irish immigrants in the mid-1800s. Back in Ireland, on Christmas Eve they would make a dried lingcod stew to adhere to the Catholic belief of no (land) meat that night. When the Irish came in great force to America they found that oysters tastily replaced that ole’ salty cod and a star was born.
It seems there are as many ways of making oyster stew as there are immigrants that have come to our shores. Some like it simple and some like it complicated. My husband Paul’s father was a big believer in a simple oyster stew and was horrified to have Paul make him oyster stew that was full of spinach and water chestnuts. He declared it “hippie chowder” and fished out his oysters to make a simpler rendition.
It is important to be picky about your oysters and buy only the best and most fresh. They are filter feeders and are what they eat. We are so lucky here on the North Oregon Coast to have Netarts Bay Oysters at our fingertips. Netarts bay is a pristine estuary that is considered more of a salt water inlet, as it has no rivers that dump into it. This insures that even in the rainiest of conditions (like now!) the bay remains clean, free from run off.
Manzanita fresh foods and Community Supported Fishery in Garibaldi sell Netarts Bay Oysters but they only come in the shell. We prefer them in the shell and I have instructions in the recipe if you purchase them that way. If you choose to buy pre-shucked raw oysters for this stew, its makes it much easier but you won’t get Netarts’ oysters that way.
This recipe I’m sharing is Paul’s rendition of oyster stew, a cross between “hippie chowder” and a purist’s oyster stew. It’s a very easy stew to make and worth the effort. The oysters make this stew full of the flavors of our beautiful coast worth rejoicing and a shining holiday meal.
NW Pacific oyster stew
Serves 6 for dinner, more for an appetizer.
1 tablespoon of coconut oil
1 large onion, diced large
2 cloves of garlic, minced fine
5 stalks of celery, diced large
2 large leeks, white and light green parts, chopped into rings
1/4 teaspoon of dried red peppers
1/4 cup of butter, cut into fourths
8 cups of liquid (that includes the oyster juice)
2 large white potatoes, cubed
1 teaspoon of black pepper, cracked
1 tablespoon each of minced fresh sage, parsley and rosemary
OR 1 teaspoon each of dried sage, parsley and rosemary
3 dozen oysters in their liquid (if they are in the shell, start the recipe at the *)
2 cups of half and half
Salt to taste (we didn’t need any)
Small pats of butter to serve on top of the stew
Prepare to make history with your oyster stew! First, melt your coconut oil over medium high heat, in a large soup pot. Toss in the celery, leek, garlic and onions and sauté for 5-8 minutes, stirring the whole time. (If they need a bit more oil, don’t feel shy about adding a bit more coconut oil. This is not a diet dish!) As soon as the veggies are translucent and fragrant stir in the butter and red pepper flakes. After the butter has melted, add your oyster juice and water to equal 8 cups. Next toss in the potatoes, black pepper and herbs and wait till your pot just starts to simmer and turn down the heat to medium low, or where it will stay on a slow simmer.
When the potatoes just start to get tender, add the half and half. Bring the pot back to a simmer, stirring the whole time. Taste your stew now and see if there is need to adjust your seasonings. (You can prepare to this point the day before. Put the cooled stew in the fridge with the oysters till you are ready to serve. Heat it up to a simmer and proceed from here.)
When you have the flavor where you want it, slide in the oysters and cook for 3-4 minutes until they just start to curl. (This is an important time to watch out as you can easily overcook these little gems and get tough chewy oysters.) Fish out an oyster and chop it into a few pieces and see if they are cooked to your liking. If they are, serve immediately with a pat of butter on top and hot sauce on the side.
*If you get oysters in the shell, wash them well with a scrub brush first, then steam them in a large pot nestled in a strainer with a couple inches of water in the bottom. (For more info on this you can google it) Steam them till they just start to open, about 10-20 mins. (We used a turkey roaster with the rack in it for this) Save the water in the bottom for the stew after straining it through a cheesecloth. (It may be a bit green, but it won’t show up in the final product, honest) Shuck the oysters carefully and save them in the fridge till your soup base is ready. Place 6 oysters per serving in the bottom of each bowl they will be served in and pour the hot stew base over them to heat them. Serve immediately.
As most of you know this year was a historic year as the USA opened up new relationships and an embassy with Cuba for the first time in 56 years. That means that American citizens can get reacquainted with Cuba for the first time in over 50 years. You still have to declare on your visa that you are traveling for educational purposes, but hey! We’ll take it!
Cuba has really had a very interesting 56 years since our break-up, particularly in regards to food. As most of us are aware, Cuba and the Soviet Union were best buds so the USA shut her doors to Cuba even though she is only 90 miles away. But what most Americans don’t know is that Cuba almost starved when the Soviet Union collapsed in1989.
The USSR and the soviet bloc were major import/export trading partners that supplied them with 80% of their food and oil so when they went under so did Cuba. During this crisis called “The Special Period” (what was so special about it??) the caloric intake of the Cuban people dropped 50%. Dogs and cats disappeared from the landscape, these people were starving! On top of it all, since oil wasn’t being traded, the fields went untilled by the useless tractors. Things were looking bleak for Cuba as America turned a baleful eye on anyone interested in helping our neighbors.
Then an innovative miracle happened in 1993 when a group of Australians broke rank and brought the concept of permaculture to Cuba. Now, permaculture is a way of farming that uses everything in nature to create a cooperative system that works together to nourish everything, not just the people. It’s kinda hard to explain but basically it is farming with what ya got and giving back to the land. Cuba really employed this form of sustainable agriculture and in a few short years became a self-sufficient island.
One great example of this is Havana. It is a very large city, roughly the size of L.A. and with permaculture the people were encouraged to grow food anywhere and everywhere. Parking lots were torn up, meridians were tilled, planter boxes built and now Havana grows 60% of its own food, right there in the city! Wow.
Through necessity, Cuba has become a world model of sustainably and innovation in agriculture. In 2013 the International Permaculture Convention was held in Cuba with many flocking to its shores to learn from them. Talk about overcoming adversity! Our country has a lot to learn from them as they feed their country with organic produce and nourish their land while doing it.
One thing that Cuba has learned is to use what they have and make their food with dynamic flavors of the tropics. If there’s one thing that turns up the volume on the taste of anything, it’s Cuban mojo sauce. Pronounced mo-ho, this sauce is a combination of garlic, citrus juices and herbs that makes a terrific marinade or as a dipping sauce.
This is the roast pork recipe developed by rock star chef, Roy Choi, for the movie “Chef”. (If you haven’t seen it yet, I highly recommend it!) This pork roast has the citrusy garlicy flavors that are distinctively Cuban that brighten the dark days of November. It’s like a party in your mouth! Use left overs to make the famous Cubano sandwich that is immensely popular in Miami. Make sure and start the recipe the night before so it can marinade. Buen provecho!
Cuban Mojo Pork Roast
You are welcome to reduce the garlic if you like but I recommend you try it. (I saw some recipes for mojo that had up to 40 cloves of garlic!) Please ask for and buy only humanely raised pork. Serves 6-8
3/4 cup of olive oil
1 cup of cilantro
Zest of one orange
3/4 cup of fresh orange juice
1/2 cup of fresh lime juice
1/4 cup of mint leaves
8-10 cloves of peeled garlic roughly chopped (yeah baby!)
1 TBLS of fresh oregano leaves
OR 2 tsp of dried oregano
1 TBLS of ground cumin
1 tsp of salt
1 tsp of black pepper
3-4 pound pork shoulder (humanely raised)
One large onion, cut into rings
Cilantro and mint for garnish
I suggest putting on some Cuban salsa music for this recipe. When you have that turned up loudly, combine all the ingredients for the mojo sauce in a food processor or blender and give it a whirl till all the ingredients are well blended.
Pour the mojo into a food storage container large enough for it and the pork roast. Wash the pork roast well under cold water then gently place in the mojo sauce and roll it around till it is well acquainted with the mojo. (Reserve out 1/2 cup of the mojo if you want to use it to dip) Put the lid on the mix and stick in the fridge to marinate overnight, turning a few times if you think of it.
The next day take the pork out of the fridge, roll it around in the mojo some more then let it come up to room temp, about 30 mins. Meanwhile preheat your oven to 300 degrees, cut and place your onion rings in a dutch oven or covered baking dish, then put the pork and mojo in the pot over the onions. Cover the pot and put in the oven to bake for 30 minutes a pound, so about 2 – 2.5 hours.
When the time is up, test your pork and make sure it’s done by flaking it with fork, if it falls apart easy, it is done. Take the top off the pot and let it brown for 15-20 minutes till it is just getting crusty and golden brown. Take your delicious fragrant pork out of the oven and let rest for 20 minutes before slicing…if you can wait. Serve with reserved mojo, black beans and rice garnished with cilantro and mint.
We recently took a two week camping trip down the Oregon coast at a slow and ambling pace to discover lighthouses. I had no idea that lighthouses are so cool! When you visit them, the history is palpable and you can almost see the ghosts of the past fading in and out of the walls. Come to find out, in some of the lighthouses you can see ghosts as Oregon has haunted lighthouses.
One of the most notorious of these is Tillamook Rock Lighthouse, was also known as Terrible Tilly. It was built on a rock 1.2 miles off of Cannon Beach in the tempestuous Pacific to give sailors a guiding light around Tillamook head. She was fated to see many deaths and drive men mad. It all started in 1879 when surveyor John Trewavas, set foot on the rock to inspect it for the lighthouse and was instantly swept out to sea, the first victim of Terrible Tilly.
Many others perished during her construction and just weeks before the lighthouse was lit a ship called the Lupatia sank near there and 16 bodies of the crew washed up on the rock. Soon after that, lighthouse keepers reported hearing low bone chilling moans in the stairwell to the lantern. It quickly earned a notorious reputation of being a haunted and dreadful place to be where lightkeepers would go mad from the months marooned out there.
Yaquina Bay lighthouse near Newport is also known to have hauntings going on. This lighthouse was only in commission for three years till Yaquina Head Lighthouse (a most beautiful thing to behold) was built. In 1874, the crew of the whaling ship, Monkton, went mutinous and set their Captain adrift in a small boat off the coastline. He was final found on land…….. in the form of a ghostly sea captain with a red beard and skeleton face.
He drifted among taverns and homes, “looking for a place to stay and someone to join him in death” as he moaned to one terrified observer. He eventually came to haunt the Yaquina Bay Lighthouse after it was decommissioned. Supposedly a young lady disappeared at the lighthouse soon after that, never to be seen alive again and now haunts the grounds of the lighthouse with the ghostly captain in a flowing dress screaming in anguish.
One of the most famous haunted lighthouses is the Hecate Head lighthouse near Florence Oregon. This is the home to the “Grey Lady” AKA “Rue” who haunts the lightkeeper’s house that is now a bed and breakfast. Supposedly she was the wife to an assistant lightkeeper when their child drown in the waters near there in the 1890s. In despair the young mother committed suicide by throwing herself off a cliff. She now haunts Heceta Head Bed and Breakfast, ever searching for her child. Guests to this day have gentle encounters with the grey lady and the chefs of the bed and breakfast consider her family.
The Heceta Head Lighthouse Bed and Breakfast is also known for their cozy (haunted) rooms and spooktacular 7 course breakfasts that people die for! The place is run by the frighteningly talented duo of Michelle Korgan and her husband Steven Bursey. Their cookbook; “The Lighthouse Breakfast Cookbook, recipes from Heceta Head lighthouse” was materialized in 2009 so that more than ghosts and guests can enjoy their excellent fare. This recipe from the cookbook, “Sailor’s Bread” seemed like the perfect potion to sweeten even the sourest of ghosts. This magic bread begins the night before when you start your brew on the stove so build that into your plans…..before it’s too late!
Haunted Sailor’s Bread
This vegan bread contains no eggs or dairy so it can be taken on long ghostly voyages. (Or at least keeps well in the freezer wrapped up like a mummy) Adapted from “The Lighthouse Breakfast Cookbook, recipes from Heceta Head lighthouse”.
3/4 cup of organic sugar
2 TBLS of cocoa powder
2 tsp of cinnamon
1 tsp of ground ginger
1 tsp of nutmeg
1/2 tsp of allspice
1/2 tsp of cloves
1/2 tsp of cardamom
1 tsp of salt
1 cup of water
1 cup of raisins
1/4 cup of dark rum
1 cup of light tasting oil like avocado oil
2 TBLS of molasses
1 cup of walnuts, coarsely chopped
2.5 cups of unbleached organic flour
1.5 tsps of baking soda
3/4 tsp of baking powder
The night before you want to bake this magic bread, take out of small saucepan and add sugar, spices and salt then stir till well blended. Slowly add the water while stirring making sure everything is becoming a good potion then stir in the raisins. Heat up the concoction on the stove over a medium heat till it just.about.boils. Turn off and add the rum, (take a swig like a good sea captain) cover and go to bed and allow the magic to happen.
The next morning, (yawn and stretch) make some tea and turn on the oven to 350 degrees and oil a large glass bread pan or two small ones. To the magic brew, add the oil, molasses and the nuts then mix a little bit. (No worries, it won’t blend in well with that ooey gooey mess of yumminess) In a medium-large mixing bowl, mix together the flour, soda and baking powder then with the mixer going slowly add the flour mixture till just blended.
Pour into your bread pan(s) and sprinkle the top with coarse sugar and tuck in the oven for the transformation for 50-60 minutes for the big loaf and 35-45 mins for the small ones or until a toothpick inserted in the center comes out clean. Let cool for 20-30 minutes then turn out on a wire rack to cool the rest of the way. We couldn’t resist and fed on it before it cooled. I imagine if you let it cool all the way it won’t crumble when cut but I don’t really know cause it dematerialized.
A recently scored a huge box of beautiful organic apples picked from a local tree. When I opened the box and breathed in the aroma of fall, I was struck with how this common fruit is really a superhero posing in plain clothing. Immortal and extraordinary, the apple has been flying out of phone booths and through history in art, science experiments, legends, and torrid love affairs. It has also been seen flexing its vast muscles and protecting health and smashing disease for centuries.
The wild apple of ancient Asia, malus pumila, a member of the rose family, is the ancestor of our current juicy superstar apple. The malus was small and sour, much like our crab apples. There are many tales told of this ancient apple and its rise to fame but the ever imaginative Romans are credited with cultivating it into the predecessor of our caped crusader. They began the magic by creating 7 different varieties of the apple. There are now over 7,500 varieties of apples being grown worldwide. The leading producer of apples is China, (big surprise!) with the US coming in second with Washington State as the quarterback.
There is a wee bit of controversy that needs to be cleared up for our superstar. The apple has never deserved the publicity that it was the downfall of the Garden of Eden. (But I guess every super hero is misunderstood occasionally.) According to historians there is no specific name given to the fruit Eve tasted from that notorious tree. They believe Eve’s fruit of temptation might have been a pomegranate or possibly even a quince since those were the popular fruit during the time the bible was written.
No matter what the mysterious past of the apple is, today it is the world’s favorite champion fruit with American’s eating an average of 50 pounds per person. Johnny Appleseed was on to something when he planted apple trees across the country, bringing nourishment for generations to come. (Even though it is rumored that he planted the trees for hard cider)
The nutritional benefits of our humble hotshot are astounding. A medium apple eaten raw with the peel on has only 81 calories and a whopping 3.7 grams of soluble fiber. (Make sure and eat them with the skin on, most of the good stuff is in there.) It is also loaded with antioxidants, potassium, folic acid, Vit C and calcium. The amazing apple also has been shown in studies to reduce the chance of lung, breast and colon problems and consequent cancer. An apple a day really does keep the doctor away!
How does one pick the right apple out of 7500 different varieties for the dish? I once again, sacrificed myself and my husband for the good of all, and found that out. Honeycrisps are the BEST for eating and baking. They even edged out the old reliable granny smith’s. Gala’s are a pretty good all-around apple too if you can’t find honeycrisps. Macintoshes are the best applesauce apple but do not bake with them or you just get mush.
There are so many wonderful varieties of apples that are being dusted off from the past now, it is incredible to gaze upon them in wonder. The farmer’s market in Portland has a few apple farmer vendors that offer heirloom varieties that are flying back in style again. It is so much fun to taste the difference in all these apples! I recommended you do your own personal trials with apples and see what you uncover of this super hero in disguise. Start with this very simple dish to highlight the brilliance of the apple.
Honey Apple Crisp
This recipe can be gluten and dairy free, but not vegan due to its use of honey. If you wish to make vegan just sub maple syrup for the honey. Make sure and use organic apples as conventional apples are loaded with toxins. Serves 4-6
4 large apples, peeled, cored and cut into slices
1/2 lemon, squeezed over the apples
1/2 cup of raisins (optional)
2 teaspoons of cinnamon
1/2 teaspoon of cardamom
2 tablespoons of honey
1/2 cup of almond flour or wheat flour
1 cup of gluten free oats
A pinch of salt
2 teaspoons of cinnamon
1/4 cup of chopped pecans or walnuts
1/4 cup of butter or coconut oil, melted
1/4 cup of honey
1 teaspoon of pure vanilla
Preheat the oven to 325 degrees and pick out a beautiful pie plate or 9×9 baking dish and lightly oil it. First, make the fruit filling by tossing the apples with the lemon juice in a mediumish bowl. Sprinkle in the raisins and spices and toss till combined then drizzle in the honey and stir till well incorporated. Arrange the apple slices in your baking vessel and set aside till you get the topping made.
To make the topping, stir the flour, oats, pecans, salt and cinnamon together till it is all blended nicely. While stirring this mix, slowly add your melted butter, then the honey till the mixture gets clumpy. Lastly, stir in your pure vanilla to make your nose dance. Pour the crumble topping over the apples and pat down so it fills the crevasses of the apples. Tuck in the oven to bake for 20-25 minutes till the topping is just starting to get golden and a knife easily slips into the apples. Try not to buzz about at the end of the baking as honey and nuts burn quickly. Serve with ice cream or vanilla yogurt. (of course)
All this talk of drought has made me thirsty! I’m off my soapbox and mixing up a drink to quench my thirst. (Can you say short attention span?) I am going to take a left turn here and talk about a very spirited subject instead of a hot one.
I recently attended a very gentle summer birthday party where the sun glimmered through the trees and sparkled off a pitcher of blood red sangria. I was struck with the beauty of this drink with all the fruit of the season floating in it giving it the quintessential flavor of summer. No summer is complete without at least one pitcher of sangria to enjoy.
Sangria is a wine punch that was born in Spain close to the time of Christ’s birth which is kind of interesting cause the word “sangria” means blood, or the color of blood. It is also interesting because very first beginnings of sangria were from roman soldiers who invaded the region 200 years earlier and stained the earth red with the blood of the locals. It was those soldiers that planted the first red grapes that sangria is made from.
The Romans not only introduced grapes to Spain but also their spiced wine that they loved to drink. The water was well known for being as dangerous as the swords of the Romans so they drank wine instead. It was watered down a bit and spiced heavily with herbs and exotic spices that they just happened to have in their rucksacks. The Spanish got even more creative and added luscious fruits from the area and sangria was born.
As the years went by and the Romans faded back to Rome with their rucksacks full of spices, sangria was made with just fruit. After all the Spanish had abundant fruit to spare and into the sangria it went! A lovely wind brought sangria to the shores of America in 1964 where it was served at the World Fair in New York and has been a sensation here ever since.
I highly recommend making your own sangria as it is as easy as falling off a slippery log. The pre-made sangrias are full of corn syrup, other unmentionables and made with poor wine. It is well understood that a marginal wine can be made better by turning it into sangria but I suggest you use a good wine, not the best, but a good mid-shelf wine to make sangria. The best wines to use are fruity dry wines like zinfandel, Syrah or a Malbec. (I like to use a zinfandel like Clos Du Bois, which is surprisingly good and a great value at around $15 a bottle.) If you want to follow in the steps of the Spanish try making it with a Tempranillo, Garnacha or a Roija.
Sangria is probably the most adaptable recipe in the world as it takes wine, fruit, fruit juice, a little sweetener and possibly some brandy. Done. Now get creative. You can even make a “sangria blanco” with white wine of your choice. The sky is the limit to experiment with this wonderful wine drink. I recommend serving it in wine glasses with ice and maybe a sprig of mint. I have shared a couple recipes for you to rift off of or try just as they are. Enjoy the fruits of the summer….in sangria.
Makes about 8 servings. Feel free to add any fruit that is laying around, I added a peach. (no bananas please)
1/2 cup of water
1/4 -1/2 cup of honey (depending on how sweet you want it)
1 bottle of dry red wine such as Syrah or zinfandel
1/2 cup of orange juice (Fresh squeezed is best!)
1/2 cup of brandy
1/2 cup of an orange liqueur like Cointreau or orange curacao
1 orange, cut into wedges, peels on
1 lemon, cut into wedges, peels on
1 lime, cut into wedges, peels on
Add the half cup of water and honey to a small sauce pan and warm up till the honey is completely dissolved. Add that mix and the rest of the ingredients to a pitcher and chill for at least 3 hours and preferably overnight. Serve over ice, fruit and all.
NW sparkling berry sangria
Makes 12 or so servings. If you want to get really creative, make juice ice cubes the night before by filling an ice cube tray with pear or apple juice and a few berries per ice cube and freeze overnight. If you use these ice cubes in your sangria it will not get watered down. Tricky huh?
1 firm pear, cut into wedges
1 peach, cut into wedges
A couple pints of berries like blackberry, blueberry or strawberries
1 cup of a pear brandy like Clear Creek (Local and delicious!)
1 bottle of a good crisp rosé (Stoller and Ponzi make good ones)
1 bottle of a sparkling wine like prosecco or Lambrusco
Mix the berries, pear, peach, brandy and rosé together in a pitcher and set in the fridge overnight to chill and marry the flavors. When you are ready to serve, pour the bottle of sparkling wine into the pitcher with the brandy mix and serve immediately with ice.