2012 February

Kale Pesto

February 21, 2012 By Meg With 2 comments

When I found out about the the Food Matters Project I put my hand up straight away to be involved. The subject, Mark Bittman’s . The mission, to cook our way through the book with a new recipe each week, each participant putting their own spin on the recipe. The concept of the cookbook is to eat more wholefoods and less processed foods – simple but sound advice. This week was Roasted Red Pepper (Capsicum) and Walnut “Pesto”. I love pesto. I love roasted capsicums, but alas my local had no capsicums today. I did however have half a bunch of kale, and so it was decided – kale pesto!

Kale is an absolute POWERHOUSE! Just look at it! Packed full of chlorophyll, it is an ancient member of the cabbage family that has been traditionally used to ease lung congestion and benefit the stomach. It also contains a wonderful amount of antioxidants, calcium, iron, vitamin C, manganese and vitamin K1.

Making pesto from Kale is a fabulous way to reap it’s benefits as you are eating it raw and together with other nourishing ingredients to increase the absorption of the nutrients. Nifty eh! And oh so easy!!

You will need:
2 1/2 cups (tightly packed) kale, washed and torn from the stem
1/3 cup of cashews
1 large clove of garlic, chopped
130-150ml olive oil
1 teaspoon miso paste
2 tablespoons (or more) of parmesan (optional)

Combine all ingredients and 1/2 the oil. Whiz it all up in a food processor or in a bowl with a stick blender, gradually adding the rest of the oil.

That’s it! Makes about 1 1/4 cups.

This is a really gutsy pesto that packs a punch. I have used this over pasta, bean mixes, dolloped onto

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Quinoa-tastic Tabbouleh

February 14, 2012 By Meg With 5 comments

How fabulous is quinoa? Its versatility, nutrient profile and deliciousness have made it almost a household name, and I see it appearing more and more in cafes, restaurants and several print publications. Just in case you may have missed the news, here is a recap.

Quinoa (pronounced keen-wah) is a fabulous nutrient-packed food that you should try to sneak into your diet wherever you can! And here’s why:

It has an amazing nutrient profile; high in protein, B vitamins (in particular B1, B2, B6 and folate), iron, potassium, zinc, calcium, magnesium and vitamin E.
It’s gluten free and lovely and easy to digest.
It is quick and easy to prepare.
It comes in red, black and white varieties to add colour and excitement to your meals!
It’s slightly nutty, slightly chewy, slightly fluffy and completely delicious!
It is a wonderful first food for babies mixed with vegetable or fruit purees. Note: pre-soaking the quinoa in water with a teaspoon of lemon juice for at least 6 hours will optimise digestion. Blend after cooking for young babies.

Cooking quinoa is similar to cooking rice. I prefer the absorption method.
Combine 1/3 cup of uncooked quinoa with 2/3 cup of water (or stock), bring to the boil. Cover, reduce heat to a simmer and cook for around 15 minutes. It will be translucent and plump when cooked. This will give you about a cup of cooked quinoa.

Go forth and add to soups, salads, breakfasts, desserts, and as a replacement to rice or combined with rice for added nutritional benefit. There are literally thousands of ways to use quinoa! Here is another fabulous idea - double broccoli quinoa from Heidi Swanson. So, back to the tabbouleh. Traditionally made with bulgur, I substituted quinoa and added fresh parsley, mint, basil, toasted pumpkin seeds

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How to make nut milk

February 10, 2012 By Meg With 2 comments

Not to be all how to this, how to that, but this is a how to really worth knowing!
We have a need for non-dairy milks in our house, and use a combination of coconut milk, rice milk, oat milk and almond milk as replacements (yes it’s a hectic bottom fridge door shelf!). The problem with most commercial brands of non-dairy milks is that they are watered down, and usually contain sunflower oil and other additives, which is a bit annoying.

Why not make your own? Can’t be bothered? You will once you know how EASY it is to make delicious, additive free nut milk in 5 easy steps!

Step one – get yourself some good nuts! If you’re in Melbourne, I love Friends of the Earth in Fitzroy for buying bulk good quality nuts (plus grains and other goodies). I have made used 1/2 almonds and 1/2 brazil nuts here, but you can be as creative as you like! Cashews are another great choice, or you might want to experiment with hazelnuts, walnuts or pumpkin and sesame seeds.

Step two – soak nuts for 8 hours or overnight. Why? Nuts (and grains, legumes, beans & seeds) contain phytic acid which bind with minerals making it difficult for us to absorb the goods. Soaking deactivates phytates and enzyme inhibitors – sprouting and souring has the same effect.

After they have finished soaking, give the nuts a really good rinse

Step three – Add the nuts (1 cup) and 4 cups of water to a blender and blend until smooth(ish). At this point you can also add any sweetener that you you may like. I didn’t bother this time, but if you like a sweeter tasting milk, soak a couple of dates and add them to the blender. Some scraped vanilla

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The Mighty Dandelion

February 7, 2012 By Meg With 1 comment

Disguised as a humble weed, dandelion has a long usage in both herbal medicine and in cooking.

SUPER-POWERS
Dandelion has been used traditionally as a liver tonic by increasing the secretion of bile via its slightly bitter taste, improving processing and clearance of toxins by the liver and kidney, and from the blood. It has also been used for treating diabetes, rheumatic conditions, heartburn, bruises, hives, eczema and digestive complaints such as dyspepsia, lack of appetite and constipation. The dandelion has a large tap root which is a powerhouse of blood purifying, liver cleansing, skin clearing action. It is also chock full of nutrients such as B vitamins, vitamin A & C, silicon, zinc, potassium, calcium, and iron. Dandelion has also been shown to stimulate the growth of beneficial bacteria in the gut, and has antiviral and antifungal properties. The leaves are best recognised for their diuretic properties, helping with fluid retention and urinary output, however the root also has these qualities. Leaves can be sautéd, steamed, or added to salads and soups – give them a go!

Trying to cut down on coffee?
Great! Dandelion root can make a decent substitute. Put ground dandelion root in your coffee machine, add it to your percolator, teapot, or use a teabag to create a gutsy herbal tea that you can add milk to (and honey/sugar if you like) and know that your liver, kidneys, spleen and pancreas are shouting THANK-YOU! Vary the amount you use depending on how strong you like it, but a good starting point might be a tablespoon for a cup and infuse for 5 minutes. To harness the full power, place in a small saucepan, cover with water and simmer on low for 10 minutes.

Another take on this tea tonic is to make a dandelion chai

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