OLIVE TAPENADE

Pronounced "tah-puh-nod", this dish, usually served as an appetizer on sliced French baguette, crackers or fresh cut vegetables, originates from the South of France. It captures the rich and natural essences of Provence, through the olives, the capers and the olive oil.

In some regions, the traditional recipe includes anchovies but it isn't needed in any way. Why add something dead when olives have plenty enough flavor on their own?

Tapenade is traditionally made with black olives, but you can also use green ones or mix a little of both.

INGREDIENTS

1 cup black olives*
1/2 cup walnut ground (optional)
1 clove garlic
3 Tbl capers
2 Tsp Lemon juice
1 tsp  dry oregano, thymes, basil

PREPARATION

Process all above ingredients in food processor, stopping and scraping every few seconds. Make sure not to pureed because you want some texture.  Serve as appetizer, can be added to tomato sauce over pasta, over polenta, as a spread on sandwich with tomatoes, basil etc. Will keep refrigerated for 2 weeks.
*You can use American olives, eventhough they aren't as flavorful as French or Greek olives or use 1/2 of the large American olives and 1/2 of the more expensive ones.

Olives are a good source in fat and sodium, so enjoy every bite. You will feel full and satisfied.

Bon appétit!

MISO - The ultimate radiation shield

Miso soup

Even though, the news isn't covering the situation in Japan as much as before, the dangers for residents in Japan and people around the world is no less because of it.

While everyone is talking about taking iodine supplement, is there anything else we can do? I found out that there is something everyone can take and it had no side effects.

On August 9th 1945, when the atomic bomb was dropped on Nagasaki,  the deadly radiation spred over the devastated city. Most of the residents of the city died in agony but for a small group of people, a miracle happened. The hospital of Dr Shichiro was destroyed but none of the medical staff that worked there suffered or died from the radiations.

In the years that followed, doctor Shinichiro Akizuki, director of Saint Francis Hospital in Nagasaki investigated what could have caused the survival of these people. His findings concluded that this miracle could only be the result of a special diet the doctor and his staff had followed prior to the bombing. The diet only consisted in brown rice with miso soup and seaweed.

What is miso? It is a traditional Japanese seasoning in the form of a paste made from fermented soy beans, rice or barley with sea salt and an enzyme to ferment it, called Koji.

It was only in 1972 that Japanese researchers (one of them was Dr. Morishita Keiichi) discovered that miso contains dipicolinic acid, an alcaloid that can remove heavy metals like radioactive strontium, lead, mercury, cadmium from the bloodstream through our urine.
Since this extraordinary discovery, the government is now requiring traffic officers to consume 2 bowls of miso everyday, to eliminate the pollutants they are exposed to, breathing fumes from cars all day long.

In addition to preventing radiation from remaining in our bodies, miso is a powerful digestive helper because it contains up to 50 different enzymes (miso is a source of Lactobacillus acidophilus and other micro-organisms). It helps regulating digestion, replenish the intestinal flora with friendly enzymes. So if you suffer from acid reflux, ulcers, irritable bowel syndrome, Crohn disease, candida... start drinking it daily. It is also known to help with allergies because it builds up the intestinal flora by producing friendly bacteria that can break down undigested complex proteins, especially animal proteins that always cause acidosis and putrifaction.

Types of miso

TYPES OF MISO:
There are 3 types of miso: Shiromiso, "white miso", Akamiso, "red miso" and Awasemiso, "mixed miso". The first two being the most commonly found in stores (Asian and natural food stores). The white one is lighter flavored and a good once to start with.

USAGE:
For prevention: drink 1 bowl morning and evening
After X-rays or after going through an airport metal detector: 1 tsp 4-5 times a day in warm water for 2 weeks
In radioactive areas: 1 tsp in hot water 4 times a day.


PREPARATION:
Because miso is a living food containing many beneficial microorganisms, you never want to over cook it. You simply add it to soups just before removing the pot from the heat.
In addition to soups, miso can be used in marinades, sauces, dips.

A cup of miso

BASIC MISO SOUP

Boil 3 cups of water, add some seaweed (rinced kombu or wakame), dice some soft tofu, thinly slice 1/2 cup of green onions. Remove from heat and add 1 Tbl of miso and gently stir.
Note: If you don't have seaweed, just add 1 tsp of sesame oil, it will enhance the flavor.






A CUP OF MISO: water, miso and a little sesame oil is all you need.

MISO SALAD DRESSING (makes 1 cup):
  3 tablespoons white miso
  3 tablespoons rice vinegar
  1/4 cup sesame oil
  1/3 cup orange or lemon juice (optional)
  1 green onion, minced
  1 tsp brown sugar

STORAGE:

Miso will keep virtually forever. I read that a Japanese TV program did an experiment to see of how long certain foods would keep. The oldest item was a small tub of Miso which had been kept in a cool place (not refrigerated or frozen), for (get ready!) 30 years. Turned out it was safe for consumption and edible. It gets darker and drier with time and a little saltier.

So, now that you know how healing miso is, make sure to stock up on it.

VEGAN BACON STRIPS

Spring is coming, soon summer will be here, so what better time to get ready for great sandwiches! This has to be one of the best use of tempeh I know. This recipe doesn't require baking or marinating so it can be put together very quickly. It also takes advantage of the firmness of tempeh. So if you are in the mood for a BLT or need a strip for brunch, this is a good choice.

INGREDIENTS:
   1/2 cake of tempeh
   1 Tbl oil

    Dash of salt

 
Marinade:

  1 TBl white vinegar
  2 TBl ketchup
  2 Tbl soy sauce
  1 Tbl olive oil
  1 tsp liquid smoke
  Dash of garlic powder

PREPARATION:

1. Cut the tempeh in half thickness wise, then make thin slices being careful not to break them.
2. Lightly pan fry  the tempeh and sprinkle with a little salt until crisp.
3. While the tempeh is cooking, prepare the marinade by mixing all the ingredients.
4. Remove from heat and place in a small tupperware with a lid.
5. Immediately pour the marinade over the tempeh and put cover. Invert the container so that the marinade coat all the tempeh. Let it set for a few minutes.

Serve as warm or cold as an appetizer, on a BLT, on a vegan benedict or any sandwich.
Make extras because they will go quickly!

Enjoy

NUTRITIOUS SEAWEED SALAD

Wakame Salad

In honor of the courageous people of Japan, I wanted to feature a seaweed salad. It is said that Japanese people have eaten sea vegetables for more than 10,000 years.

Most seaweed, because it comes from the ocean offers the broadest spectrum of minerals of any food. It also contain a large range of amino acids and numerous trace minerals like zinc, chromium, tin, boron, and bismuth, that are largely non-existent in today's food. They also are rich in lignans, which are known to help protect against cancer and inflammation.

This being said, seaweed is a bit of an acquired taste. My first encounter was with sushi, but when I discovered this salad, it was both amazing and a little intense. Now, I love it. I can feel the minerals being absorbed by my body as I eat it. Forget popping mineral tablets, go for the seaweed salad instead! There is nothing better than eating foods in their wholesome symbiotic natural state. No drug can ever reproduce that without messing up something else in the process! That is one of the biggest problem of Western medicine/pharmaceuticals drugs and all of their harmful side effects. That is from the patient standpoint and not so much the drug companies because they have to keep on producing more drugs to fix new problems the previous drug created! Come to think of it, is rather crafty!

INGREDIENTS:
  3/4 oz. dried wakame seaweed
  1 tbsp. sesame oil
  1 tbsp. soy sauce
  1 tsp. sugar
  1 tsp. ground white sesame seeds
  1 tsp freshly grated ginger (optional)
  Garlic (optional)

WASHING THE SEAWEED:
Dried wakame is preserved in salted water (see photo below). Because of it, it looks a little greyish. So you will need to soak the seaweed in a bowl of warm water for 10 minutes or more until it is soft. Drain, then squeeze out excess water. Wash wakame under cold water well and drain. If wakame is uncut, cut into 1/2-inch-wide strips. The thinner the better because the rehydrated seaweed will have a chewing quality to it but you don't want too much of it.

A loving thought for Japan

PUTTING IT TOGETHER
Combine all the ingredients and lowly add the sesame oil. Whisk dressing together and add  to the seaweed.Mix well and chill for an hour

NUTRITIONAL VALUE per serving:
Wakame is a good source of protein, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Niacin, Pantothenic Acid and Phosphorus, and a very good source of Riboflavin, Folate, Calcium, Iron, Magnesium, Copper and Manganese.



Here is the breakdown:
   15.0mg Calcium
   10.7mg Magnesium
   36.0 of IU vitamin A
   19.6 mcg folate
   1.4mg choline
   18.8 mgTotal Omega-3 fatty acids 

NOTE: Because it comes from the ocean, wakame is high in sodium, so if you have high blood pressure, consume small amounts. Washing it well, will remove a good part of the salt.

Wakame package

This is what the package looks like, but there are other brands available. You can buy it at natural food store or an Asian grocery store.

Oat Crisp Cookies

I have sampled my share of vegan cookies over the years and I have to say that most of the ones bought in stores tend to be a little heavy and doughey, until I discovered these little jewels. Light and cripsy on the outside and tender in the middle. Not too sweet, just the right amount of fat. They remind me of Anzacs, those Australian cookies but less sweet. Like all good things, one or two does the trick. 

INGREDIENTS:
1 cup of quick oatmeal
1/2 cup pastry flour
1/2  tsp baking powder
1/2 cup of unsweetened coconut powder
1/3 cup of sugar
1/2 cup of oil
2 Tb soy milk
1/2 cup raisin
1 tsp cinamon
1 tsp ginger
1 tsp anis seeds (optional)

1. Mix all dry ingredients together, then add the wet ones.
2. Line a baking sheet with parchment paper.
3. Make little mounds and flatten them.
4. Bake at 390F for 10-12 minutes until they are lightly browned.

Enjoy and share!

CROSTINI DI POLENTA (Polenta sticks)

Pronounced "Po-len-tah", this native dish of Italy is made with ground yellow or white cornmeal. Unlike grits, which is corn that has been soaked and processed to remove the tough outer hull, polenta has the hull and is therefore more nutritious and less processed.

If you are tired of rice, pasta, quinoa or other grains, you can make something really good with this simple stapple. Try to buy organic cornmeal because 80% of the corn grown in the US is genetically modified to be fed to cattles and other farm animals (there isn't enough grazing land to feed 10 billion of them!) Come to think of it, it is outrageous that this ancient plant native to the Americas, that was available in so many diverse types has been reduced to a patented engineered seed that has taken over the market.  Don't get me started on this!

But I digress, what is nice about it, is that you can make it in all different ways. You can serve it soft like mash potatoes for a rustic meal (a little like grits). Want to impress your guests? Make thick slices, balls, patties or sticks for an appetizer. Can you see the possibilities?

It is quite versatile, you can serve it with your favorite sauces, maybe a tomato sauce, a curry or mushroom cream sauce. In the photo, I simply pan fried it until it is golden brown and crispy and served it with a dipping sauce. You can also grill it. You can even serve it sweet for breakfast on a cold winter day. When cooked polenta takes on a smooth, creamy texture But don't stop there, pour it into a dish, let it cool off. Then you can slice it. 

TYPES OF POLENTA
There are 2 kinds of polenta (cornmeal). Most stores carry the regular kind but you can sometimes also find instant polenta, which cooks much faster. I don't mind using the regular kind, because I am in the kitchen usually preparing the sauce while it cooks. This way, it is nice, cooks over medium heat. No rush, no stress. That's my motto and I am sticking to it!

COOKING THE POLENTA
Similar to other grains, you need to boil water, add salt and grain, and simmer until tender (approximately 30-45mn). The ratio for the basic recipe is 3 parts liquid to 1 part polenta. You will need to stir every 10mn to keep it from sticking or turning lumpy. If you want a softer result, add a little more water.

Basic ingredients are:
    3 cups water
   1 tsp. salt
   1 Tb vegan butter
   1 cup uncooked polenta

NOTE: For fancier versions, you can use vegetable or mushroom broth, instead of water.
You can also add spices, herbs, chopped olives to change its flavor and appearance (you can see the herbs in the close-up photo above).
Get creative.

When the polenta is cooked, transfer it to a greased loaf pan.
Let it cool off for a few hours or refrigerate, then cut the polenta into slices.
You can either pan fry it or use an electric grill (like in the photo) and grill the sticks with very little oil for a low fat version. That's pretty cool.
Serve with your favorite dipping sauce.
E tutto (that's it, in Italian!)
Buon appetito!

TARTE AU CITRON (Lemon Tart)

This is a wonderful refreshing summer desert but it must be the lack of sun this time of the year that made me crave for lemons. I tried the lemon bar recipe from Isa Chandra Moskowitz's Veganomicon and made it into a tart.
Oh My God, it came out soooo good!
So I thought I had to share it with everyone. One thing though, I wouldn't recommend it for people with high blood sugar, because the sugar content isn't exactly low but if it is totally worth it as long as it is consumed in moderation! That's my story and I am sticking to it!

Ingredients for the pie crust:
  
   1¼ cup all-purpose flour
   2/3 cup confectioner sugar
   1 cup vegan butter
   1 tsp tahini (optional)
   pinch sea salt
   water

1. Combine the vegan butter with the flour, sugar, salt and tahini until it forms a coarse mixture. 
2. Add a little water to form a dough. Place in a plastic bag or in some plastic wrap.  
3. Refrigerate for one hour.
4. Roll out the dough into pie pan and bake at 350F for 25mn then let it cool down.

Start preparing the filling:

1½ cup water+ 3-4 Tbl agar agar flakes or powder*
1¼ cups sugar
½ Ts turmeric
3/4 cup fresh lemon juice
3 Tb arrowroot powder
1 Tb freshly grate lemon zest

To create the texture of a lemon tart, you need something that will create a jello like texture. That's where the agar agar comes in.

1. Place the agar agar (flake or powder) in water and let it dissolve for a few minutes.
2. Juice your lemons, add the arrowroot into it and mix it.
3. Bring the agar agar and water to a boil and mix until it is totally dissolved (2-3mn), add the sugar, turmeric and continue stirring for a few minutes under medium heat.
4. Add the arrowroot mixture and soy milk and continue stirring until it gets thick. Immediately pour into the pie crust and let it rest for 30mn. 
5. When it is cooled enough to touch, place in the refrigerator for 3-5 hours or better overnight.

* agar agar is a vegetarian gelatin substitute made from a variety of seaweed. It comes in flakes and powder. It is a stabilizing and thickening agent for custards, puddings and sauces. Simply dissolve it by boiling it in water, then let it set in the refrigerator. It can be purchased at health food stores, Asian grocery stores. It is very cheap and keeps forever. You will be amazed at the results!

MY NEW ANTHEM

A dearest friend sent me this short video a few days ago and it has been playing in the back of my mind ever since and has been a source of great joy, comfort and hope. So I thought I would share it with you.


Even though this isn't directly related to cooking or food, it certainly qualifies as spiritual food and while we may have plenty of the former, we sure can all use more of the later. 
Don't forget to turn up the volume! 
Enjoy.

Now that you have heard the song and read the lyrics, you can watch this one. It was filmed in Thailand and well, let's just say that it is at a slightly larger scale. By the way, if you wander who is this handsome man standing, he is the song writer. What a gift for him and for all of us!
You will see what I mean.

Can you see all the children, all the nations, all together?
I can. It is up to each and everyone of us to hold the image and the intention, the rest will follow.
It is the law of the universe, energy follows thought. 
And we all thought, this was the end times!
I guess it all depends how you looks at things!

SEARED PORTOBELLO MUSHROOMS WITH MASHED POTATOES

This dish brings the strength and flavors of the earth to your table through the mushrooms and the potatoes, both living in and from the soil. Portobellos are great meat substitute because of their texture. You can use them in burgers, sandwiches, soups and so much more. This dish may look fancy but it isn't very complicated to prepare.
It is highly flavored but low fat. It was inspired by a lovely dish I had at one of my favorite vegan restaurants in Portland called "Portobello Trattoria". I just found out that in addition to being organic and vegan, they also only serve local and seasonal products and do not buy any products made by large corporations! That's something.
 

But I digress...Living in the Northwest, I now have access to an amazing choice of wild mushrooms. And you know what this  means? Lots of mushrooms dishes coming! Yum! And since mash potatoes are always hit at home, why not combining them but in an elegant way.

INGREDIENTS:

4 large potatoes (2 per person usually)
2 Portobello mushrooms (1 per person)
1/2 cup sliced green onions
1 Tbl Balsamic vinegar
Garlic (2 cloves)
1 cup of water with mushroom broth (comes in cubes or powder)
2 cups snow peas
Salt, pepper

PREPARATION:

1. In a large pot, boil some water with salt and add the potatoes. Make sure there is enough water to cover them well. Cook until tender but not mush.
2. Gently rince the portobello mushrooms to remove debris and slice them not too thin or the slices will fall apart when cooked. Have you ever noticed that the slices look just like the tail of a whale as it dives down in the ocean? If you have young kids around the house, this should get them entertained while you are preparing the meal!
3. Mince the garlic.
4. Pour hot water over mushroom broth or dry mushrooms, cover and set aside.
5. In a non-sticky frying pan, heat up a teaspoon of oil, add the minced garlic and the  green onions on top. Quickly move around the pan over medium heat so that it doesn't burn. Place the slices of Portobello mushrooms in the pan without overlapping them. You may need 2 pans to do this, depending on how many mushrooms you are preparing. Drizzle a little balsamic vinegar making sure that you have some on every pieces and sprinkle a dash of salt. The vinegar will bring the sweetness out and caramelize them. Gently shake the pan so that nothing sticks and the juices are well mixed. Flip each slice and place a lid on top and lower the heat. You can remove from the heat when the juices have been lightly reabsorbed. Set aside covered.

MAKING MASHED THE POTATOES
When the potatoes are cooked, with the help of a slotted spoon, scoop out the potatoes and place them in a blender, pour a little of the mushroom broth, some salt and pepper (garlic powder). Blend slowly at first, push down the potatoes if they need a little help, add broth very sparingly otherwise it will be too mushy and wet. Taste and season as you like.
Now, who said you had to put a lot of butter in your mash potatoes to make them taste good? All you have to do is use some of the cooking water instead of milk and just a little of vegan butter when you serve it. That's it!

CRISP THE PEAS

Heat up a tsp of oil in a frying pan, when hot, pour the snow peas and quickly move them around, sprinkle a little salt and you can also add a few Tbl of mushroom broth and cover for a minute. Lift the cover, let the steam come down. Mix well, remove from heat  and set aside on a plate.

PRESENTATION:
This is up to you. I used a soup plate, made a dome in the middle with the mash potatoes, layered the portobellos on top and garnished the sides with the snap peas. Bon appétit!

NUTRITIONAL FACTS:
A serving of mushroom has no cholesterol, 5 mg sodium and 2.1 g protein. A 2/3 cup serving of Portobello mushrooms has as much potassium as a banana and good calcium too and only 26 calories per mushroom.

TOFU SCRAMBLE, the Breakfast of Champions

Tofu Scramble

Sleeping in!

When Sunday comes and we get to sleep in a little and start the day more slowly, we usually feel a bit more hungry than usual. And the one thing that everyone seems to agree on is a nice tofu scramble. You can serve it with toasted bread (rye is great with it), some fresh vegetables on the side or if you have more time, make some pan-fried potatoes for a true American classic. And if you really want to be decadent, serve both bread and potatoes!

This is truly the easiest dish you can put together without even being fully awake. Which could easily happen on a Sunday morning... There is no way you can mess this one up.

Pretty much any vegetable you have in your refrigerator can be added to it (with the exception of root vegetables like carrots that would need a little tenderizing first). The trick is to dice everything pretty small so that you barely cook your vegetables, get a nice crisp texture and get most of the nutrients in the process. I like to have different kinds of greens and red veggies for the visual effect and whatever fresh herbs I have on hand (dried will work fine too). The usual culprits we have at home are zucchinis, snow and snap peas, green onions, green beans, mushrooms, tomatoes... we usually stay away from bell peppers because a lot of people don't digest them well.

BASIC INGREDIENTS:

•    1 package of organic* firm tofu drained on a towel
•    2-4 Tbl nutritional yeast
•    1 tsp or more of turmeric** for color (turmeric does have a unique flavor, so experiment with a little at first,  then add more if you want a deeper yellow color).  
•    1 tsp or more of garlic and onion powder
•    1/2 cup green onions minced
•    1 tsp ground flax seed (optional)
•    Vegan cheese like Daiya (optional)
•    Combination of vegetables finely diced
•    Fresh herbs (Basil or cilantro) optional 

PREPARATION:

1. With clean hands, break the tofu in a bowl to loosen up the pieces.
2. I prefer not leaving large chunks as they tend to not absorb as much flavor and come out bland. We like all our bites to be equally flavored!
3. Sprinkle the yeast first and mix,  then the turmeric, garlic and onion powder and salt, mix some more.
4. Add the green onions and other dried herbs of your liking.
5. Heat up a large frying pan with 1 tsp of oil, making sure the oil is evenly coating the pan
6. Pour the tofu mixture and gently stir over medium heat.
7. You can start toasting the bread or preparing the salad while this is cooking because it doesn't take much time to finish the scramble at this point.
8. Now add the finely diced vegetables, mix well and cook a few more minutes. Taste and add seasonings if you want. Sprinkle some vegan cheese, turn of the heat and cover with a lidd.
9. Serve as mentioned at the top. Chop from fresh herbs available and place on top.

Bon appétit! So, this isn't a Julia Child fancy dish but it does the trick every time.

SOME VARIATIONS:
If you are in a Mexican mood, add some salsa and chilis and serve with corn chips or a warmed tortilla and a side of black beans.
If you feel like adding an Indian touch, you could add some curry to the spices and eat with chapattis.

* Organic tofu is really important because a good part of the soy grown today is fed to livestock along with the all-pervasive corn (I swear, a cob of corn should be added to the American flag for the amount we are growing and consuming). So much of these two crops have been genetically modified and no serious clinical study was ever done on human population prior to introducing these new seeds. The reason being that since it would 'mostly' be given to animals and they seem to handle it just fine! I love the FDA's logic. If they can take it, why shouldn't we! The problem with GMO corn and Soy, but mostly corn is that it is in so many by-products today, that if the manufacturers were to label GMO ingredients on their products, the vast majority of the products sold in stores would have to list GMO ingredients and traces on their packaging. So Stick to organic when it comes to soy/tofu and for corn, good luck, this may be a little more difficult.
If you want to find out more about the largest producer of GMO products and how to protect yourself, click here.


** The active ingredient in turmeric is called curcumin. It is known for its antioxidant, anti-inflammatory, antibacterial, stomach-soothing, and liver-and heart-protecting effects.
In India, it is used to aid for digestive disturbances and as a treatment for fever, infections, dysentery, arthritis, jaundice and other liver problems
In China it is used to treat liver and gallbladder problems, stop bleeding, and relieve chest congestion and menstrual discomforts
Given that it not only improves blood circulation but also helps prevent blood clot, turmeric offers some protection against heart attacks and strokes, the biggest killers in the US.
For more information on this herb and how to use it, go to: http://www.nutritional-supplement-educational-centre.com/turmeric-benefits.html

Tofu scramble delivers an impressive 4.8g of dietary Fiber and 24.2g of protein per serving. Not bad!