Week G - Tea Time! Go Ji Berry Tea

A month ago I was at my dear friend's baby shower, who are now proud parents of a beautiful baby girl. As a gift to all of their friends they sent us home with a wonderful tea that just happened to have Go Ji Berries. How perfect to go along with Week G! Each ingredient is dense with all sorts of health benefits. Thank you Bettina! Bettina is also a practicing acupuncturist. I highly recommend her if you are based locally in the Bay Area. She is amazing!

To find out more about her practice please take a look at her website:

http://livelife-acupuncture.com

Tea Time!

Make the tea with the following dry ingredients:

Go Ji Berries (she taught me how to spell it properly)

Chrysanthemum flowers

Peach Pit

Health Benefits:

Go Ji Berries - nourish blood and benefit the eyes, good for people who exert themsleves too much either physically or mentally, don't we all? again, good for people who overuse the computer to nourish their eyes

Chrysanthemum flowers - disperse wind and clear heat, which is helpful with fever and headache, it further clears the Liver and eyes, good for red, painful, itchy, burning eyes due to allergy or dry eyes due to staring at the computer lot

Peach Pit - moves the intestines and unblocks the bowels as well as breaking up blood stasis- good for constipation and painful menstrual problems

Week F- The Food Mill: A Look into Our Local Grocery Stores

Last year I moved out of San Francisco to settle in Oakland. I have found quite a affinity for the life style over here, and my hobby is finding all the local health food stores from El Cerrito to Oakland!

In honor of Week F - I thought to introduce The Food Mill to those of you who have not had the opportunity to check it out. I was pleasantly surprised to find an array of bulk spices, herbs, dried fruit, sweet goodies as well as a large supplement selection. You can also make your own nut butters there too!

Their website has a plethora of information from nutritional guidance to yummy recipes.

http://www.foodmillonline.com

3033 MacArthur Boulevard
Oakland CA 94602

Week F - Feeling the Fennel

Fennel offers an aromatic unique flavor and a wealth of medicinal purposes similar to anise and licorice. A part of the Umbelliferae family, fennel is a relative to celery, carrots and parsley. Do we see anything in common here? Maybe Vitamin C?

Let's also note a great source for potassium and dietary fibers, phosphorus, folic acid, and minerals.

I found a great web site called Organic Facts that shares great information on the health benefits of fennel.

Symptoms of the to relieve intestinal spasms, strengthens the stomach and helps ease constipation. Helps reduce PMS symptoms, Colic babies, eye care, respiratory conditions and more. Please check the web address listed below. Great website. Now lets make some soup!!

http://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-fennel.html

Creamy Fennel and Celery Root Soup with Rosemary Lavash Crackers

Ingredients 8 servings

1Tbsp fennel seeds

1Tbsp olive oil

2 med fennel bulbs, quartered, cored and coarsely chopped, feathery fronds from 1 bulb

2 stalks celery ribs, coarsely chopped

1 med yellow onion, coarsely chopped (approximately 1 cup)

1/2 Cup dry white wine

5 Cup vegetable stock, homemade see Beet Risotto recipe for details:

1 med celery root, peeled and coarsely chopped

1 med potato, peeled and coarsely chopped

6 cloves garlic, peeled

Bouquet garni:

5 flat-leaf parsley stems, 2 fresh thyme sprigs and 1 bay leaf, tied with string

to taste sea salt and pepper

Method

1) In small skillet, toast fennel seeds over med-hi heat, tossing frequently, until fragrant, about 1 min.

2) Let cool then transfer to spice grinder and finely grind. In large pot, heat oil over med heat.

Add chopped fennel bulb, celery and onion, and cook, stirring often, until veg are softened, about 7 minutes.

3) Add wine, increase heat to high and boil until almost all liquid has eveporated, about 5 min.

4) Add stock, celery root, potato and garlic and bouquet garni. Bring to a gentle simmer over med heat. Reduce heat to med-low and simmer until vegetables are very soft, about 45 min. Remove Bouquet garni.

5) Working in batches, puree soup in food processor or blender and return to pot.

6) Season w/salt and pepper.

Rosemary Garlic Lavash Crackers

Ingredients

3 lavash crackers, whole

2 Tbsp garlic, minced

1 Tbsp olive oil

2 Tbsp unsalted butter

1 Tbsp rosemary, dried

1/4 tsp paprika

1 tsp Italian spice mix

to taste sea salt, fine

Method

1) Preheat oven to 350F. Place lavash bread straight onto rack in the oven. Bake for 5-7 minutes depending on oven. You want a hard cracker like texture. Once the lavash is baked, place on cooling rack.

2) Meanwhile, heat small sauce pan with butter and olive oil. When the butter is melted add the garlic and lightly blanch it. Then add the spices and remove from heat.

3) Brush the mixture across the entire bread. If you want to add a little more flavor add a hard cheese and finely shredded it over the cracker before breaking into bite size pieces.

Week E - Make Edamame the New Green Pea

Ever wonder what that block of white mass they call tofu really is? Tofu is the product made out of a whole bean native to Eastern Asia. There are many names for this sweet nutty flavored legume. Japanese consume this frequently as a light but energy boosting snack. They call it "Edamame". In English we have come to know it as a "Soy Bean". Soy Beans have been consumed for thousands of years across Eastern Asia in countries such as China, Japan and Vietnam. Recently Edamame has become quite the hit on American health chart radar.

Soy beans are a complete protein containing all nine amino acids. This is an ideal candidate for the vegetarian diet.

Eating a half a cup of Edamame regularly will also provide you with a healthy dose of fiber and isoflavones, helping to lower blood cholesterol levels and decreases risk of heart disease. The isoflavones found in soy beans are also good for strong bones and healthy teeth. Edamame is highly recommended for diabetics as it is said to balance and maintain sugar levels. Make Edamame the new frozen pea in a variety of dishes. You can now find Edamame in most stores in the frozen section. Specialty grocery stores and farmers markets offer them fresh, I believe in late spring or early summer. Anyone?

Edamame & Seasoned Sesame Black Forbidden Rice

Ingredients Serves 5

1 Cup Japonica Forbiddin Black Rice, rinsed well

1 3/4 Cups distilled water

pinch sea salt, for rice

1 Cup edamame, frozen

1 Tbsp lime juice

2 Tbsp sesame oil

1/4 Cup (1sm) carrot, diced small

1/4 Cup shallot, diced small

1/4 Cup cilantro, whole leaves only

to taste sea salt, fine

2 Tbsp organic low sodium tamari sauce,

Method

1) Bring forbiddin rice to a boil over high heat with a pinch of sea salt. Cover, reduce heat and simmer for approximately 30 minutes. Remove from heat and let stand for five minutes with lid on.

2) While the rice is cooking bring a small pot of water to a boil. Add edamame to boiling water and cook for 1 minute or until they appear bright and green. Remove from boiling water and rinse under very cold water.

3) Once the rice is finished place in mixing bowl and toss rice gently with sesame oil, tamari sauce and lime juice. If you desire more citrus to the flavor add lime juice to taste.

4) Gently toss in the carrots, shallots and cilantro.

I am a strong believer in not wasting food, so why not use what you have left over in the refrigerator? I had some left over brown rice along with my delicious Edamame and Forbidden Rice and made a fried rice dish! ..mmmmmmmm.. Check out some serving options: Serve with Glazed Chili Tempe, Marinated tofu and or your favorite stir fry!

Daikon is the Japanese word for "Great Radish". At full maturity, the daikon radish can weigh up to 2 1/2 pounds.

Daikon radish is a natural digestive aid bearing vitamins A, C and E. It is used in Ayuervedic medicine as a diuretic as well as a digestive aid, helping to relieve constipation. I saved this last little tidbit for my fellow friends who suffer here and there from "a bad hangover", I highly recommend eating a cup of fresh shredded daikon the next morning to help sort the pain. It will do the trick!

Daikon Soba Noodle Salad with Miso Ginger Vinaigrette

Ingredients Serves 6

2 Bundles Soba Noodles

1 whole (1 1/4 Cup) daikon radish, diced medium, soaked in cold water for 20 minutes

1 Cup organic English cucumber, halved, seeded, diced medium

1/4 Cup organic scallions, sliced on a bias

Miso Ginger Vinaigrette

1 Tbsp ginger, grated

3 Tbsp organic rice wine vinegar

1/2 tsp mirin

1 Tbsp lime juice, fresh

1/4 Cup organic white miso paste

1 1/2 tsp organic agave nectar (can be swapped out for granulated sugar with an equal measurement)

3 Tbsp raw sesame oil

1) Bring water to a boil and add the soba noodles as said on package. Cook noodles al dente. Strain noodles. Be sure to rinse the noodles well under cold water. Toss with 1 tablespoon of sesame oil to keep from sticking and place in regrigerator while preparing the rest of the dish.

2) While the noodles are cooking and chilling, start to prepare the daikon and cucumber. Set aside and continue onto the vinaigrette.

3) Whisk together the grated ginger, rice vinegar, mirin, lime juice, white miso paste and organic agave nectar. Once well combined, slowly stream in the sesame oil until well blended.

4) In a large mixing bowl combine the chilled noodles, daikon radish, cucumber and Miso Ginger Vinaigrette. Mix well.

5) Garnish with green scallions and black sesame seeds.

Preparation Tips:

Best way to peel ginger is to wash off the ginger root and peel the skin with a tea spoon. This will allow you to keep more of the ginger root as opposed to using a peeler.

Best way to seed a cucumber is to cut the cucumber in half and scrap the seeds out with a spoon.

Week C - Braised Chard -Get Your Greens!!

Leaves built like a fan, Swiss Chard is a rainbow of goodness offering solid white stalks to reds, yellows and oranges.

I am presenting a simple and delicious side dish for folks who have always been curious about Swiss Chard, but don't know what to do with it. Or perhaps you are looking for other vegetables to introduce into your diet. This is a vegetable that will compliment many different dishes.

For most regions Swiss Chard's season runs between summer and fall, but here in Northern California we are able to receive this nutrient rich leafy green year round. I am always so thankful for the abundance of fresh lush produce available!

Swiss Chard is a relative of spinach and beets. Native to the Mediterranean during the Roman Era chard was respected for its medicinal properties.

Dark leafy greens are critical to a healthy diet. By incorporating chard into your diet regularly, it will improve digestion, balance out calcium deficiencies and boost energy levels. Vitamins A (for strong lung health), C (fighting free radicals), E (fighting cardiovascular and a wonderful anti-inflammatory) and K (for strong bones) are an excellent source of dietary fiber and chlorophyll. Chard is a great source of minerals as well. This includes iron, magnesium, calcium and potassium.

Braised Chard with Toasted Almonds and Currants

Ingredients

1 Tbsp grapeseed oil

3/4 Cup red onion, thin julienne

1 Tbsp garlic, minced

2 Tbsp currants

1 bunch red chard, stems removed and chopped small, chiffaunade leaves

1 Tbsp Bragg's Amino Acids or sea salt to taste

1 Tbsp balsamic vinegar

1/4 Cup almonds, toasted, rough chop

Method

1) Preheat oven to 275F. Place almonds on sheet tray and toast for 10 minutes. Remove from oven.

2) Heat grapeseed oil on medium in a large sautee pan. Add red onions and sautee for 1 minute or until translucent. Add the chard stems and continue to sautee for another 30 seconds. Add the garlic, currants and the chard leaves to pan.

3) Cover with lid and let the natural water from the chard braise the leaves gently for 1-2 minutes. Do not overcook the greens. The leaves should be wilted and soft, not mushy.

4) Top almonds over chard and serve.

For preparation: Remove stems from leaves by holding stem in one hand and removing the leaf in an upward motion along the stem. As seen in the photo above.

Week C - Roasted Cauliflower Soup

A part of the cruciferous family, also known as a flowering vegetable, cauliflower is native originally to the Mediterranean and Asia Minor. Near the 17th century it was brought to parts of Europe. Today we see it all over North America as a staple vegetable.

Cruciferous vegetables are known to help protect against cancer, heart disease and strokes.

More specifically, cauliflower, protects against bladder, stomach and colon cancer. Cauliflower also lowers circulating estrogen levels in the body, which help to reduce breast and uterine cancer. Key nutritional information: folate is an essential vitamin B promoting healthy blood and cell growth. It is crucial that pregnant women and those who plan to have children in the future, get enough Vitamin B for healthy fetus growth. Cauliflower is rich in Vitamins C and K, as well as fiber and potassium

Roasted Cauliflower Soup Serves 6

Ingredients

2 Tbsp olive oil

1 head cauliflower, florets

1 Tbsp cumin, ground

1 medium yellow onion, diced small

2 leeks, white section only, sliced thin, soak in cold water for 10 minutes

4 cloves garlic, minced

1 tsp cumin, ground

1 Cup crimini mushrooms, sliced thin

2 stalks celery, diced small

1 large potato, diced small (or two small potatoes)

2 bay leaves

4 Cups vegetable stock

3 Cups distilled water

to taste sea salt (approx 1 Tbsp)

to taste black pepper, ground

Method

1) Preheat oven to 400F. Toss cauliflower and 1 tablespoon of cumin with 1 tablespoon of olive oil. Make sure to evenly coat the cauliflower. On a greased sheet tray spread the cauliflower out evenly and roast for 30 minutes. Check half way through and toss to get the cauliflower evenly cooked. When the cauliflower is done, remove from oven and set to the side for later use.

2) In the mean time, heat a heavy bottom pot on medium high. Add 1 tablespoon of olive oil and heat for 30 seconds, then add the onions and cumin. Sautee for approximately 3 minutes or until translucent. You will be able to smell the cumin. Add the leeks. After the leeks soften add the garlic and mushrooms. Continue to sautee for another minute then add the celery and let the vegetables cook for another two minutes.

3) Fill one cup of the sauteed ingredients and set aside for later.

4) Add the vegetable stock, water and potatoes to pot. Bring to a soft boil and reduce heat to medium low. Let simmer for 15 minutes. Remove the bay leaves.

5) Add the cauliflower to pot and remove from heat.

Blending Options

6) For Immersion blender: Cover the pot half way with towel so not to splash, blend until creamy and smooth.

For Blender: In batches blend on medium speed until smooth. Place back in pot.

7) Add the cup of vegetable mix to pureed soup and continue to reduce the soup down on a medium low heat for another 20 minutes. Add salt and pepper to taste.

8) Serving Suggestion: sprinkle hot paprika and top with a parsley leaf or top with toasted cumin yogurt or creme fraiche. Enjoy!

Tools needed:

Heavy bottom pot

Immersion blender or blender

towel

wooden spoon