The Best Bang for Your Bite- Spring Edition

02 Tuesday Apr 2013

Tags

artichokes, arugula, asparagus, beets, chard, fennel, green onions, mint, parsley, peas, radishes, spinach

Love:

Those of us who live in the SLC can probably, safety say it’s SPRING! We know not to get over zealous, we could possibly get snow until June! It’s true folks, but we’ll take the fact that we have had 70 degree weather as a sign that it is time to stop hibernating and get out and see each others faces again.

Also, it’s time to start planting seeds in our gardens which is exactly what we did after our Easter brunch with the family. Working out in the garden got me thinking about this post, I have been getting a lot of request to share what is in season. I did a post on like this for Winter veggies and thought it was time for a Spring version. Thanks to my TBC (Tall Bitches Club) Kim I have this new BEAUTIFUL book on vegetables, one of the coolest books and gift. ‘Vegetable Literacy’ by Deborah Madison. I’ll be using this book for info on the veggies below. Enjoy!

Nutrition:

1. Artichokes- Artichokes are rich in antioxidants, high in fiber, endowed with vitamins C,K and B6 and with such minerals as magnesium, potassium, copper, manganese and phosphorus. Artichoke leaves also contain an extract called cynarin which is the basis of herbal medicines that are used for treating the liver, gall bladder and kidneys, reduces high cholesterol, lowers high blood pressure and other conditions.

Food: Artichoke Cottage Cheese Dip w/ Crispy Pancetta

2. Arugula- Arugula is in the cruciferous family (think cabbage). Like other cruciferous veggies arugula contains a group of anticancer compounds know as glucosinolates. These compounds exert antioxidant activity, but more importantly they are potent simulators of natural detoxifying enzymes in the body. Like other greens, arugula is rich in essential vitamins and minerals, as well as phytochemicals, such a carotenes and chlorophyll.

Food: Wild Mushroom Ravioli w/ Spinach Arugula Salad

3. Asparagus- Asparagus is low in calories and sodium but high in folate and is a significant source of vitamins and minerals such as vitamin C and B6, potassium, and thiamine. Also a great source of fiber.

Food: Quinoa w/ Spring Veggies and Miso Dressing

4. Beets- Beets are LOADED with vitamins A, B1, B2, B6 and C, they are a good source of calcium, magnesium, copper, phosphorus, sodium and iron. Their leaves are packed with even more nutritional goodies, such as choline and folate. Today beet juice is thought to cleanse the kidneys and gall bladder among other things.

Food: Spinach Beet and Quinoa Salad-It’s What’s for Lunch

5. Chard and other greens- Chard and greens are nutritionally awesome, it possesses vitamins K, A, C, B and E, the M minerals, magnesium and manganese, along with potassium and iron. Chard has high fiber but almost no calories.

Food: Tortilla Soup

6. Fennel- Fennel helps sweeten the breath and aids in digestion. They are regarded as a purifier, as the base for an effective cough syrup and as a repellent for fleas. Fennel provides eaters with vitamin C, folate and potassium.

Food: Roasted Fennel Tomato Soup

7. Green onions/scallions- Strong tasting onions are the ones who that prevent blood clotting, lower the heart rate, benefit the stomach and provide us with a long list of vitamins, B, C,and E, and disease fighting quercetin in amounts that far exceed those found in other extremely good-for-you veggies.

Food: Pineapple Pad Thai w/ Crispy Tofu

8. Mint- Mint contains a compound known as perillyl alcohol that has been shown to inhibit the growth or formation of cancer. It also contains the substance rosmarinic acid, a powerful antioxidant that blocks the production of allergy-producing leukotrienes.

Food: Minty Pea Dip & Pistachio Stuffed Dates

9. Parsley- Parsley is high in vitamin C, A and the more elusive K. It is also a good source of antioxidant nutrients, rich in folate, good for the heart, and according to one study, helps prevent some forms of arthritis.

Food: Pasta alla Friends

10. Peas/pea greens- Peas fall into the Legume family which are of special importance: they are among the oldest cultivated plants, they have nurtured people all over the world, they’ve often taken the place of meat, and they contain some of the attributes we’re obsessed with today, namely, low to moderate glycemic index number, a high proportion of protein, vitamins and minerals; and fiber-lots of fiber. Plus, they are in some instances, delicacies (consider a bowl of fresh peas).

Food: Pea and Kale Puree w/ Pasta and Scallops

11. Radishes- Radishes are a member of the cruciferous family (cabbage), the radish shares the cancer-protective actions of it cousins broccoli, cabbage, kale and Brussels sprouts. They help maintain a healthy gallbladder and liver and improve digestion.

Food: No recipe- I guess I know what’s next on the list!

12. Spinach- The fresher and the greener and more lively, the more vitamin C spinach contains. Good source of vitamins A and K, manganese and folate in great amounts, the first two exceeding daily values by a long shot.

Food: Ravioli Salad

Coconut Banana Caramel Cream Pie

27 Wednesday Mar 2013

Posted by cosmohippiechef in dessert, gluten-free, vegan

≈ 5 Comments

Tags

bananas, coconut, coconut milk, dates, gluten free, oats, walnuts

Love:

Last fall my sister came for a visit and I wanted to make her a special meal and an even more special dessert. I made a version of this pie with a traditional graham cracker crust and caramel that I made by boiling a can of sweetened condensed milk (still in its sealed can mind you) for 2 1/2 hours! Plus heavy whipping cream for a topping. I knew this would be a hit with my sis, the last pie I made her was a chocolate tofu pie and she ain’t down with no tofu pie. I can’t wait till she visits again so I can make her this new version, don’t tell her but it’s vegan and gluten-free and if you ask me better than the one we had last fall. I have been working out this recipe in my head for the last six months and then one Monday morning in yoga during savasana (corpse pose for those of you who aren’t into yoga) it all fell into place. I couldn’t be happier to share this recipe and hopefully some new ideas (caramel sauce made from dates, and coconut whip cream) with you, and most of all I can’t wait to make it for my non tofu eating sis! Enjoy!

Food:

Coconut Banana Caramel Cream Pie serves 8

Crust-

3/4 c. organic thick rolled oats (gluten-free)

3/4 c. unsweetened shredded coconut (I buy mine in the bulk section)

3/4 c. walnuts

6 T. coconut oil, melted

3 banana’s, sliced (for filling)

Directions:

1. Pre-heat oven to 350 degrees. Place the oats, walnuts and shredded coconut in the food processor, pulse until you get a nice crumble.

2. Pour the crumble into the pie pan, add the melted coconut and with a fork mix until well combined. Smooth out and press up the sides.

3. Bake for 22 min. Take out of oven (the center of the crust might puff up, don’t worry) and let cool 15 min. With the bottom of a measuring cup smooth out the crust again, press lightly up the sides and then place the crust in the fridge for at least one hour (I think mine was in there for 2), it will firm up and be ready for the rest of the ingredients.

Salted Caramel Dip/Sauce- politely borrowed from My New Roots

2 cups pitted Medjool dates

¼ cup raw nut or seed butter (almond, cashew, sesame tahini, sunflower) (I prefer almond butter)

4 tsp. fresh lemon juice

½ tsp. sea salt (or more to taste)

1 vanilla bean, seeds scraped (I use organic vanilla extract)

soaking water as needed

Directions:

1. Soak dates for at least 4 hours in water.

2. Drain dates, reserving the soak water.

3. Add dates to a food processor along with all other ingredients, except for soaking water. Blend on high until dates are smooth. Add soaking water, 1 tablespoon at a time until the desired consistency is reached (for a sauce to pour or drizzle, add more water).

4. Store in an airtight glass container in the fridge for up to a week.

Coconut Whip Cream-

1 c. canned coconut milk, chilled (save the leftovers for a smoothie OR if you really like whip cream use all of it and adjust sweetness)

1 T. pure maple syrup

1 tsp. vanilla extract

Directions:

1. Pour the canned chilled coconut milk into a bowl (I used my kitchen aid mixer with the whip attachment). Start to whip. When it starts to firm up stop machine and add maple syrup and vanilla. Whip again until you’ve reached desired consistency. (I like mine firm but still light and fluffy, use your best judgement it will firm up more in the fridge).

Toasted Coconut for topping-

1/4 c. unsweetened shredded coconut

1. Place the coconut in a dry saute pan over medium low heat, lightly toast stirring often. Careful not to burn, set aside.

Assemble-

1. Prepared crust

2. Sliced bananas

3. Salted Caramel Sauce

4. Coconut Whip Cream

5. Toasted Coconut

Place in the fridge for at least an hour for all the flavors to meld together, cut with a very sharp knife and serve immediately.

Nutrition:

Coconut oil- Coconut oils medium-chain fats are easily absorbed and preferentially used as an energy source, their burning actually increases the body’s metabolic rate. Coconut oil contains a fat called lauric acid also found in breast milk, lauric acid is converted into a highly beneficial compound called monolaurin, an antiviral, antibacterial destroyer of disease-causing organisms.(Canned coconut milk- buy whole, not low-fat. Low fat coconut milk has most of the medium-chain fats removed. Choose a brand that has no additives.)

Dates- Dates are rich in antioxidants and anti-cancer compounds. An alkaline food and an excellent source of easily digested carbohydrates.(Eating local is key in a holistic diet, but eating regionally is also important depending on where you live. In Utah we don’t have a year round growing season so eating within our region fills in those gaps. Dates are in season in California during this time of year and I was lucky enough to be gifted 2 lbs of them. This was the perfect recipe to use some of them on.)

Oats- Oats provide and abundance of antioxidants and lignans which help protect against cancer and help stabilize blood sugar levels. Rolled oats, which are minimally processed are slightly less beneficial than steel-cut or whole oat groats.

Tamari Glazed Bok Choy

18 Monday Mar 2013

Posted by cosmohippiechef in appetizer, seasonal, Side dish, vegan

≈ Leave a comment

Tags

bok choy, cilantro, garlic, ginger, gluten free, seasonal, vegan, vegetables

Food:

Tamari Glazed Bok Choy– serves 2

2 large or 4 medium baby bok choy, cut into quarters

2 small garlic cloves, chopped

1 inch ginger, peeled and grated

2 T. mirin

2 T. organic tamari (gluten-free)

1 T. pure maple syrup/ local honey

1 tsp. sesame oil

1 tsp. ume vinegar or rice wine vinegar

1 tsp. cornstarch

1 tsp. coconut oil

Cilantro and scallions- garnish

Directions:

1. Start by heating a heavy bottom pot over medium heat, add the coconut oil and let it melt. While you are waiting for the oil to melt combine the garlic, ginger, mirin, tamari, maple syrup, sesame oil, vinegar and cornstarch in a bowl, mix and set aside.

2. When oil has melted place the bok choy cut side down in the oil and cook for three minutes. Turn and brown on the other cut side for another three minutes. Rotate one more time and cook for another three minutes.

3. At the end of those last three minutes pour the sauce over the bok choy and let the sauce simmer and get thick, just a few minutes. Once the sauce is thick pull of the heat. Serve immediately!!!

Love:

I have made this dish more times than I can count. The first time I made this for Billy he thought it was the best thing he had ever eaten! It was a cold snowy day and I needed something warm to hold us over until dinner, I served it over rice and it warmed us from the inside out. Now he request this dish all the time, it surprises me what dishes he’ll like and I was shocked by this one, but happy it was a hit. This is a great dish to try bok choy if you have never tried it before. Serve it with brown rice, quinoa, fish, chicken the possibilities are endless. Also, right now it the perfect time to start seeds for bok choy in the house to transplant into the garden come May! I got seeds for bok choy at the Downtown Pop Up Farmers Market this weekend, I can’t wait to have some growing in my garden this year. ENJOY!

Nutrition:

Bok Choy- Cabbage is a nutrient dense, low-calorie food providing an excellent source of many nutrients especially vitamin C, potassium, folic acid, vitamin B6, biotin, calcium, magnesium and manganese. The cabbage family of vegetables contains more phytochemicals with demonstrable anticancer properties than any other vegetable family. Consistently the higher the intake of cabbage-family vegetables the lower the rates of cancer, particularly colon, prostate, lung and breast cancer.

For another fabulous, nutrient dense, powerhouse of a recipe try my Roasted Brussels Sprout and Romanesco Soup

Not Your Mama’s Meatballs- For Polly

11 Monday Mar 2013

Posted by cosmohippiechef in DIY, pasta, seasonal

≈ 6 Comments

Tags

bread, cheese, local, pasta, squash, vegetables

Food:

Not Your Mama’s Meatballs- makes 24

1 lb. Grass-fed beef (I use Lau Family Farms, you can find them at Caputo’s or the Farmer’s Market)

1/2 c. bread crumbs (I usually have a bag of bread crumbs from various loafs of bread that didn’t get finished, traditionally these are made with white bread with the crust)

1/2 c. homemade almond milk (traditional these are made with regular milk)

1 1/4 c. Pecorino cheese

salt and pepper

olive oil

Directions:

1. Pre-heat the oven to 375 degrees. Line a baking sheet with parchment paper and place a wire rack over the top.

2. In a small bowl soak the bread crumbs with the milk. In a large mixing bowl place the beef and cheese, season with a few pinches of salt and a few grinds of fresh cracked pepper. Next add the soaked bread crumbs, mix all the ingredients together lightly with your hands.

3. With a small ice cream scoop, scoop out some of the meatball mixture. With your hands roll the mixture between your palms into a round ball and place them on the lined baking sheet. Continue until the bowl is empty.

4. Drizzle with a little olive oil, place the meatballs in the oven for 20-25 minutes or till browned on the edges.

Love:

My amazing grandmother Polly passed away 2 years ago and this last weekend was her birthday. Polly was a tiny BUT mighty little fire-ball of a LADY. She was fiercely independent and loved working so she could take the bus and get ‘out and about’ (she couldn’t sit still to save her life). She was the kind of grandma who made each of us think we were her favorite, I miss her beyond words.

When I called my mom to ask if it was okay to share this recipe she wanted to make sure that my great-grandma and my grandma Polly got all the credit. All the woman in my family make these Italian meatballs called “Perpets” and I think the only men who have had these meatballs are attached to one of these woman. Growing up these were always an amazing treat and you knew just by the smell of the cheese and oil what was about to happen to your taste buds. The pecorino cheese in these meatballs give them a very distinct flavor. Pecorino cheese is a sheep milk’s cheese and is a little tangier than Parmesan, they make these meatball’s what they are. Perpets are a family tradition, Polly’s mom taught her, Polly taught my mom and my mom taught my sister and me. They are a very special family treat and I am so glad my mom was okay with me sharing the recipe with all of you.

These Perpets are traditionally made with white bread and milk and fried in olive oil, this is probably why I don’t make them that often. So I decided to use my multri-grain bread crumbs and homemade almond milk, I also thought I would bake them instead of frying them. They turned out great! I served them over spaghetti squash with Pasta all Vodka sauce (minus the bacon) and garnished the dish with fresh parsley, pecorino cheese and a drizzle of olive oil. Feel free to use them anyway way you want.

Nutrition:

*All I can say on this recipe is the beef is local and grass-fed.

*I am happy that I was able to stay true to the roots of this recipe, but use healthier ingredients and a healthier method of cooking and get the same great flavor I’ll know forever.

*The only man I have made these for is my sweetie, make them for your sweetie and see what happens.

Hummus Bruschetta- A Quick Eat and Food for Thought

07 Thursday Mar 2013

Posted by cosmohippiechef in appetizer, beans, Snack

≈ Leave a comment

Tags

arugula, balsamic vinegar, bread, hummus, onions, sunflower sprouts

Love:

I had a conversation last week that really has me thinking about comparisons. Comparing ourselves to others, comparing our current selves to our past or future selves, comparing our friends with one another, etc. This all started when a client compared how I currently spend my time devoted to food now as a married woman without children versus how I would spend my time (or lack thereof) if I were to have a child in the future.

I was raised in a household with two parents who loved to cook, but they both had full-time jobs, so during the week we ate dinners that were quick and easy to throw together and on the weekend they had more time to play in the kitchen. I have a very busy life myself and my week’s closely reflect the same type of time that my parents had to devout to preparing meals. The hope is that I will be able to do the same if and when I have a family because I make sure that eating healthy is a priority in my life. If you develop healthy eating habits and routines it will become an automatic practice in your life no matter how much time you have.

This recipe is an example of needing to get something on the table during the week when I am busy. Lucky for me I had all of these ingredients but the bread, and lucky for me I was at Harmon’s when my friend Moudi gave me the idea for this dinner. Some of the best dinners are quick and easy to throw together with a little help from your friends. Do what feels best to you, no need to compare. Enjoy!

Food:

Hummus Bruschetta serves 2

Harmon’s Sourdough Bread, sliced and toasted (4 slices)

Laziz Hummus (Harmon’s, Liberty Heights Fresh)

1 onion, sautéed slowly in a little ghee until caramelized, season with salt and pepper

2 handfuls arugula, I throw this in with the onions at the end and the residual heat wilt them

Sunbridge Sunflower Sprouts (Whole Foods, Good Earth)

sliced avocado (optional)

your favorite balsamic vinegar, we have some we brought back from Italy that is thick and syrupy

Assemble:

1. Slather the toasted bread with hummus, lay avocado slices (if using) on top of hummus

2. Divide the onion and arugula mixture among the hummus slathered bread

3. Top with sunflower sprouts and drizzle with balsamic vinegar

4. EAT!

Nutrition:

What we think is just as important as what we eat- Food for Thought

1. Be impeccable with you word, 2. Don’t take anything personally, 3. Don’t make assumptions, 4. Always do your best (Thank you Don Miguel Ruiz)

“Comparison Is The Thief Of Joy” Theodore Roosevelt (Thank you Joslyn for posting this, Billy and I loved it)

Farro, Brussels Sprout and Blood Orange Salad

04 Monday Mar 2013

Posted by cosmohippiechef in appetizer, dressing, salad, seasonal, Side dish, vegan

≈ 2 Comments

Tags

brussels sprouts, cilantro, Farro, gluten free, nuts, oranges, parsley, seasonal, vegan

Love:

If you follow me on Instagram you saw that I was gifted a whole bunch of citrus. My long time clients Erin and Trey were nice enough to share the over abundance their family had brought them from California. I couldn’t wait to get to the weekend to put it to good use. I had some Brussels Sprouts hanging out in the refrigerator as well as Farro that I brought back from Italy when we were there for the Slow Food International Conference, the perfect fixins for a salad. What I love about this salad is the light flavor with a hearty texture. The Brussels sprouts are raw but when pulled away from the pack are delicate to eat, if you have never tried Farro you must give it a try, it has a surprisingly chewy texture. We can’t forget about the blood oranges, I feel like these jewels are the beets of the citrus family. They stain your hands from their hue, and they can be used in sweet or savory dishes. Nature is so good to us, we must take advantage of our season’s bounty, that is just what I did with this dish. It will warm you like a winter dish but get your taste buds ready for the lighter flavors of spring. Enjoy!

Food:

Farro, Brussels Sprout and Blood Orange Salad serves 6-8

1 c. Farro

3 c. Brussels Sprout leaves

4-6 small blood oranges, segmented and juice reserved

3/4 c. each cilantro and parsley leaves (pull the leaves off the stem and leave leaves whole)

1/2 c. pistachios’, toasted and chopped

10 green olives (I buy Cerignola from Caputo’s Market, they are mild in flavor)

1 T. pomegranate syrup (I bought this at Black Cherry Market-great place for Mediterranean foods, good friends of our family. If you don’t have this use balsamic vinegar or Slide Ridge Honey Vinegar, I have both but thought the pomegranate syrup would add some additional color as well as sweetness.)

1/3 c. olive oil

2 1/2 oz. Snowy Mountain Creamery Feta (if you want this to be a vegan dish omit the cheese, you can find this at Liberty Heights Fresh)

Salt and pepper

Directions:

1. Toast the Farro in a wide saucepan over medium heat, watch it so it doesn’t burn. When nice and toasted add 1 1/2 c. water and 1/4 tsp. salt, place lid on pot, bring to a boil and then turn down to low and simmer for 15 minutes. When done, drain in a fine mesh strainer to remove any excess water. Place in a bowl big enough to toss all the ingredients together.

2. Prepare the Brussels sprouts, cut off the rough ends and lightly start pulling the leaves away from the pack, it may take 10-12 Brussels sprouts to get 3 c. of leaves and you will have tiny little sprouts let over- save those for something else.

3. Segment the blood oranges, carefully cut the rind off the oranges and then over a bowl to reserve the juice (about 1/3 c.) start to remove the orange segments. Place the segments in one bowl and the juice in another.

4. Whisk olive oil, reserved blood orange juice, pomegranate syrup and salt and pepper to taste. Set aside.

5. In the bowl with the Farro toss in the Brussels sprout leaves, chopped toasted pistachio’s, chopped olives, cilantro and parsley leaves. Pour on the dressing and toss lightly. Arrange the tossed salad in a pretty serving dish and place blood oranges on top. If using feta break it up the and sprinkle on top. Serve immediately.

Nutrition:

Farro- Farro is essentially a form of Spelt. Spelt’s cultivation is thought to have begun sometime during the mid- to late Neolithic (Stone Age), 6000 to 5000 B.C.E. an area that spans parts of modern Iraq, Iran and Jordan, making this one of the earliest crops grown in the Western World! Farro is an Italian staple grain, so when buying look for Farro but know spelt can be used in its place. The texture will be different. Farro is not labeled ‘organic’ but historically has been known to have not been sprayed due to the fact that it will not survive if treated with harmful sprays. Farro/Spelt is an excellent source of complex carbohydrates, complete protein and fiber. Spelt is a good alternative for those allergic to wheat. The gluten found in Spelt is more fragile than that found in wheat, so it is more easily digested.

Brussels Sprouts- 1 c. of Brussels Sprouts contains more than 4 grams of fiber, they are an excellent food to reduce appetite, promote bowel regularity and prevent colon cancer. Plus, Brussels Sprouts are so en vogue these days, I remember being a kid and scared of those nasty buggers- now we eat them weekly when they are in season.

Blood Oranges- We all know oranges are great for their high vitamin C content but did you know that vitamin C and flavonoids are important for the immune system, lens of eyes, adrenal glands and reproductive organs as well as the connective tissue of our body, such as the joints, gums and ground substance. The consumption of oranges and orange juice has been shown to protect against cancer and help viral infections. Yum!

New Mexico Green Chili Pork Stew

25 Monday Feb 2013

Posted by cosmohippiechef in seasonal, soup, vegan

≈ 2 Comments

Tags

chilies, garlic, gluten free, local, onions, pork, potatoes, tomatoes

Love:

I know this is a stark contrast from my last two blog post, but I have to say that this recipe is one I just had to share. This recipe is about memories, relationships and the love and hard work of our food community that made it possible for me to make a version of this dish I feel good about eating. I am very picky about eating meat and where that meat comes from. I prefer a vegetarian/vegan diet BUT on occasion I crave dishes that include meat, for us that meat must be local, and sustainable raised without drugs, we want happy healthy meat. When I cook with meat it is usually a special or classic dish like Perfect Roast Chicken or Grass-Fed Beef Stuffed Acorn Squash or even my Fish Tacos, this New Mexico Green Pork Chili fits into that category. The first time I had this dish was at my friend Erin and Nicole’s house for an after Christmas party two years ago, even though they had made a vegetarian Lentil Soup I was drawn to this Pork Chili, I couldn’t get enough! Those flavors were so intense and reminded me of the Chile Verde we ate as kids, up until this point my mom’s is the best Chile Verde I have ever eaten. I had to know this recipe, I begged Erin to share the recipe and teach me how to make it- she said yes. Thanks to Erin for letting me share with all of you.

Fast forward a year. Just before Christmas The Downtown Alliance had their second Winter’s Pop Up Farmers Market. Our good buddy Julie Clifford of Clifford Family Farms was there with her goodies, we usually buy eggs and honey from her but this time I was looking for pork. We had just watched the movie‘ Fresh’ and we were curious about how she handles the slaughter of her animals. Julie is very protective of her animals, she shared with us that it is hard for her, and in the past she wasn’t happy with whom was handling this part of her production so she searched out someone who was gentle with that process, (trust me I know there is no gentle way when it comes to this subject). Now she personally walks her pigs in to be processed so they don’t have to be scared. I tear up just writing this because it is not lost on me that an animal was sacrificed for me to make this dish. If you know Julie, you know it’s not lost on her either. I feel very lucky that I can look in the eyes of the person/farmer who is providing the food that nourishes us, that would not be possible without the love and dedication of these people and our community for supporting that and giving us access in the form of Farmer’s Markets and locally owned specialty shops.

Next I had to locate chilies, see last summer I was so busy canning and trying to get ready to leave for Italy that I didn’t freeze roasted Hatch chilies. I’m still kicking myself about this! You can’t use any old chilies for this recipe, Erin gets her chilies from her family in New Mexico. This recipe is minimal in the ingredient department so each ingredient needs to be the best. Shipping the chilies would have cost us a fortune so I had to hit up my buddy Jorge Fierro of Frida’s Bistro and Rico’s Foods for help, this all took place over Facebook of course. Jorge didn’t hesitate to help me out with the chilies. When I went down to Frida’s to pick up the chilies from Jorge we had some time to talk, standing in the middle of his Rico’s warehouse I was in awe of what he has built for himself. I asked him ‘how did this all start Jorge?’ He told me that he grew up in Mexico, moved to Rawlins, Wy to be a sheep herder and while in Wyoming he realized he needed to learn English so he moved to Utah to attend the UofU. He told me he went to school during the day and worked as a dishwasher at night, one night on the way home he stopped at the store to get tortillas and refried beans. He was horrified by the beans and started making his own and selling them at the Farmer’s Market. So simple but so impactful. Now you can find Rico’s products in all our local major grocery stores, and Frida Bistro just won Best Mexican at our Salt Lake Dining Awards this last week. As I drove away from Frida’s with my chilies I was humbled by the effort that went into making this dish happen, it took a community. OUR COMMUNITY. ENJOY!

Nutrition:

Relationships: Social connections help relieve harmful levels of stress, which can harm the heart’s arteries, gut function, insulin regulation, and the immune system.

Definition Of Community: Community usually refers to a social unit larger than a small village that shares common values. (thank you Wikipedia)

Food:

New Mexico Green Chili Pork Stew– makes a lot!

Ingredients:

4 pounds cubed pork (I used a pork shoulder from Clifford Family Farm)

4 cup roasted, peeled, seeded New Mexican Hatch Green Chiles

8 cups broth (I use chicken broth or veggie broth)

4 c. water

2 lbs tomato, peeled & cored (I used my own canned tomatoes)

4 local medium cubed potato

4 local med diced onion

8 cloves minced garlic, local

Salt to taste

Directions:

1. Start by placing a heavy bottom pot on the stove over medium heat, drizzle in a little bit of oil. Saute the cubed pork in batches, until just brown on all sides. Season with salt and pepper and don’t over cook. Place the browned pork in a bowl and set aside while you cook the rest of the pork.

2. When you have finished with the pork, set aside. Drizzle a bit more oil into the heavy bottom pot and saute the onion and garlic until soft and caramel colored. Season with salt and pepper.

3. Place a big soup pot on the stove, add the sautéed pork, sautéed onions and garlic into the big soup pot. Next add all the other ingredients to the pot with the pork, onions/garlic. Bring to a boil, then turn down to a simmer and simmer away, the longer the better. (This is one of those dishes that gets better and better with time. SO GOOD!)

4. To serve: ladle pork chili into a bowl, add chopped avocado and a squeeze of lime. We topped ours with a dollop Drake Family Goat Yogurt and served a warm Rico’s tortilla on the side.

Raw Cherry Chocolate Power Bars- DIY

18 Monday Feb 2013

Posted by cosmohippiechef in dessert, DIY, Snack, vegan

≈ Leave a comment

Tags

chocolate, dates, fruit, gluten free, nuts, raw, vegan

Food:

Raw Cherry Chocolate Love Bars– makes 18 bars

3 c. medjool dates, pitted and chopped

1 c. tart dried cherries (local from Farmers Market, you can also find the the bulk section of most grocery stores)

1/2 c. raw cacao powder (find at Whole Foods or Good Earth)

1 c. walnuts

1/2 c. hemp seeds (find at Whole Foods or Good Earth)

1/2 c. ground chia seeds (I use my coffee grinder to grind, store in an airtight container. Find at Whole Foods or Good Earth)

1/2 c. whole chia seeds (for a little crunch on top, thanks Yelana!)

2 T. tahihi

1 tsp. celtic gray salt

Directions:

1. Place half of the dates, cherries, cacao powder, walnuts, hemp seeds, ground chia (NOT WHOLE CHIA, RESERVE THOSE FOR THE TOP!), 1 T. tahini and 1/2 tsp salt in the food processor. Pulse until well combined. Pour this mixture into a bowl.

2. Place the rest of the dates, cherries, cacao, walnuts, hemp seeds, ground chia, tahini and salt into the processor and pulse again until well combined. Add this mixture to the already processed mixture.

3. Line a large baking dish with parchment paper, make sure the parchment paper hangs over the sides and when folded over covers the entire mixture, this will help when getting the mixture out of the dish. Pour the prepared mixture into the baking dish and spread out evenly with your hands. Press the mixture down and make sure it is even.

4. With a pastry brush or just your hands wet the top of pressed mixture, sprinkle the whole chia seeds over the top of the mixture. Fold the parchment over the mixture, place a heavy book on top and then place in the fridge for a couple of hours or overnight. When ready, cut into pieces and store in an airtight container, place in the fridge until ready to eat, Enjoy!

Nutrition:

Chia Seeds: Chia seeds contain omega 3 fatty acids. Omega 3 fatty acids are one of the most powerful anti-inflammatory compounds in nature, as well as being great for the brain. Chia seeds contain even more omega three fatty acids by weight than salmon does. These tiny seeds are also a complete protein, meaning that they contain all 8 essential amino acids that your body cannot synthesize on its own, and must get from food. These little seeds of love need to be ground or bloomed in liquid for your body to absorb and utilize them. Sprinkle on oatmeal, salads yogurt or mix into smoothies.

Hemp Seeds: Hemp seeds is a complete protein source. The oil from hemp seed has the highest percentage of essential fatty acids of nearly any seed on earth! Hemp seed contains over twenty trace minerals, it naturally sprouts on the hemp plant lowering phytic acid (these means no need to soak before you eat) and increasing enzymes which makes the seed even more digestible. Hemp seeds essential fatty acid and protein profile provides a healthy alternative to fish.

Cacao Powder: Cacao contains the HIGHEST concentration of antioxidants of any food in the world! By weight cacao has more antioxidant than red wine, berries, acai, pomegranates and goji berries combined. Antioxidants protect us from age related health conditions and illnesses. They shield our DNA from free-radical damage. Cacao also contains magnesium, iron, chromium, manganese, zinc, copper, vitamin C, omega-6 fatty seeds, trytophan, serotonin, fiber and the list goes on. Cacao is truly a ‘super’ food! We even use it in our coffee on the weekend and I use it in my weekly homemade face mask.

Love:

When I am meal planning for the week I usually plan for one savory snack and one ‘sweet’ snack (the need for a sweet treat is for my honey, but for me it needs to be healthy). This last week I wanted to try my hand at ‘larabars’, have you had these before? They are a great quick healthy snack, especially on the go. In my quest to further my skills in the kitchen and being in control of what goes into our bodies, I couldn’t wait to make my own DIY raw power bars. These are truly ‘power’ bars, full of nutrient dense foods and raw to boot. It helps that they feel like a treat but that will help nourish us when we need that little pick me up mid-morning or mid-afternoon. You can use anything that feels good to you, however you will need the dates and some other dried fruit to hold it all together. But go wild!

Raw Chocolate Banana Love Pie

08 Friday Feb 2013

Posted by cosmohippiechef in dessert, vegan

≈ 5 Comments

Tags

banana, chocolate, dates, gluten free, nuts, raw, vegan

Love:

You are going to love this dessert! It is just the right amount of chocolate and banana, the cashew cream is infused with orange and the melted chocolate and chopped pistachio’s on top- stop! Plus the crust is made of caramely-y dates, salty pistachio’s and cinnamon- Delish. I wanted to come up with something special for a project I have at the end of the month but then realized this would be the perfect dessert for you or your special someone on V-Day. I hope you’ll do yourself a favor and treat you or that special someone (it could even be your mom) to this Love pie. This is me sending love to all of you. Happy Love Day!

Nutrition:

Benefits of Love- 1. Reduces stress 2. Promotes mental health 3. Anti- cancer effect 4. Reduces pain 5. Better blood circulation 6. Live longer 7. Lowers blood pressure 8. Reduces risk of heart disease 9. Faster healing 10. Keeps you young

Food:

Raw Chocolate Banana Love Pie– serves 8

(See where the original idea came from here)

Crust:

1/2 c. shelled pistachio’s

1/2 c. medjool dates, removed seed and chop

1/4 t. celtic salt

1/2 t. cinnamon

Filling:

1 1/2 c. cashews, soaked overnight

zest of 2 oranges

1/4 c. fresh orange juice

1 tsp. vanilla

1/3 c. coconut oil

1/3 c. maple syrup or honey

1 c. smashed banana’s (2 ripe banana’s)

1/3. c raw cacao powder

Toppings:

Melted Chocolate Conspiracy Chocolate Sauce

chopped pistachio’s

Directions:

1. Start with the crust, place all of the crust ingredients in a food processor. Pulse until ingredients easily stick together when you squeeze the dough between your fingers. Press into the bottom of a spring form pan until evenly distributed. Place in freezer while you prepare the filling.

2. Rinse out the food processor. Place the soaked, drained cashews in the food processor. Add the orange zest, orange juice, and vanilla. Mix together. Gently melt the coconut oil and maple syrup/honey in a small saucepan over med-low heat until melted, when melted add to the other ingredients while the motor is running.

3. Pour half the cashew orange cream mixture over the prepared crust, spread over the crust. With the rest of the cream mixture add the banana and raw cacao powder, mix well. Pour the chocolate mixture over the cream mixture and spread evenly. Place the pie in the freezer for 2-4 hours. When ready to serve, take pie out of the freezer and let sit for at least 30 min. and then slice and serve. Top with melted Chocolate Conspiracy Chocolate Sauce and chopped pistachio’s.

Other dessert ideas:

Peanut Butter Chocolate Chip Cookies

Ricotta Cupcakes

Salted Vegan Chocolate Almond Butter Fudge

Pudding two ways- Vegan Chocolate Pudding

Mousse au Chocolat

Celery Root, Apple Cilantro Salad

04 Monday Feb 2013

Posted by cosmohippiechef in appetizer, dressing, salad, seasonal, Side dish

≈ Leave a comment

Tags

apples, arugula, celery root, cilantro, gluten free, lemon, nuts, seasonal, tart dried cherries

Food:

Celery Root, Apple Cilantro Salad– serves 4

Salad:

1 medium celery root- peeled, sliced and julienned

2 medium apples- cored, sliced and julienned (I used 1 granny smith and 1 red variety I got at the farmers market)

1/2 c. fresh arugula

1 c. cilantro leaves- whole leaves torn off stem and lightly packed

1/2 c. pistachios- lightly toasted in a dry saute pan over med-low heat

1/2 c. tart dried cherries- chopped (you can find these in the bulk section of the grocery store, mine are from the farmers market)

juice of one lemon

Dressing:

1/4 c. yogurt (I used Drake Family Farms Goat Yogurt)

zest of 1 lemon, juice of half the lemon

1 T. olive oil

1 T. maple syrup

1 inch ginger- peeled and grated

salt and pepper to taste

Directions:

1. After you have prepped the celery root and apple, place then in a bowl and squeeze the juice of one lemon over the juilenned pieces. Toss lightly with your hands.

2. Next add in the arugula and cilantro leaves, toss lightly.

3. In a small bowl combine the dressing ingredients, season with salt and pepper to taste.

4. Divide the salad mixture between 4 plates, drizzle the dressing over the salad and top with the pistachios and tart dried cherries. EAT IMMEDIATELY! ENJOY!

*This salad is best eaten fresh, it will last up to one day in the fridge BUT do not top the salad ingredients with the dressing or nuts and cherries until ready to eat.

Nutrition:

Celery root: Celery root has a number of vitamins and minerals, most notably vitamin C, potassium and phosphorus. Can be used in mashed potatoes, stews and pairs well with meat.

Pistachios: Pistachios are good for heart health, diabetes, healthy blood, nervous system, eye health, the immune system and skin health. Great raw or slightly toasted.

Cilantro: Helps to eliminate the heavy metal build up of mercury and lead from the bones and the tissues in the body. Cilantro contains, folates, vitamin B-6, vitamin C, A, K and loads of iron and manganese.

Love:

One of the reasons I love living in Utah is the change of seasons and all the possibilities of food exploration that it brings with each changing month. I love warm savory dishes in the winter, but this last week I have been craving lighter fresher flavors, probably because we have been bogged down with loads of smog and snow. All of us are longing for our backyards and deck hang outs, but for now we will have to settle for Super Bowls parties and hopefully some cuddling for Valentine’s Day (I have a love filled recipe coming up next week, stay tuned!). In the meantime we can start by enjoying this refreshing, light and crunchy salad that is a vacation in your mouth. Especially after the Super Bowl junk food you might just need this salad to get you back on track. Celery root is a fun seasonal veggie and thank goodness for something fresh during this time of year, it may make you long for summer with its light bright flavor, but hopefully if you are like me it will remind you that those backyards and decks are closer than we think.