Summertime Berry Shortcake! Yummmmmy!

Wow!  The scones seem to be a hit with all of you.  Thank you so much for your comments!  I thought this might be a good time to include a nice summer dessert.  The shortcake is VERY similar to the scone recipe.

Nothing says summer like fresh berries! Not only are they sweet, juicy and delicious, they are wonderfully nutritious! For example, strawberries are high in vitamin C and also contain cancer preventing phytochemicals like anthocyanins and ellagic acid. They are also good sources of fiber, folate and potassium. Blueberries are the richest of all fruits in antioxidants which help to protect us from various cancers and other diseases like high cholesterol and diabetes, memory loss and heart disease. Blueberries are also high in fiber and vitamin C, and may also help protect against urinary tract infections, and intestinal upsets. If it were a drug, it would be flying off the shelves!

Just to be clear, I am not advocating dropping your doctor prescribed medication, just suggesting that berries could be a good addition. And along with other dietary changes, may help to avoid these problems in the first place. Often times we think berries are expensive, but when you look at how much pharmaceuticals cost, it’s a bargain. And I can guarantee, prescription meds don’t taste this good!

Berries:
1-2 pints strawberries, sliced
1 cup blueberries
1 cup blackberries
(You can create any combination of berries here that you desire.)

Gently wash berries, then place in a medium bowl. Sprinkle with 2 tablespoons of sweetener (honey, agave nectar, maple syrup, etc.). Mix to combine and let sit at room temperature while making the shortcakes.

Shortcakes:
2 cups whole wheat pastry flour
2 Tablespoons raw sugar
1 Tablespoon baking powder
½ teaspoon salt
5 Tablespoons Earth Balance (trans-fat free, non-dairy margarine), cold cut into chunks
1 cup cashew cream
½ teaspoon vanilla extract

1. Preheat Oven to 400 degrees

2. Combine the 1st five ingredients in a large bowl, with a pastry blender or a fork, until crumbly. Create a well in the center of the dry mixture.

3. In a small bowl, combine the cashew cream, and vanilla extract.  Pour into the well in the dry ingredients.

4. Stir to combine, but be careful not to over stir.

5. Using a ¼ -1/3 cup measuring cup (depending upon how big you want them), sprayed with cooking spray, scoop cupfuls of batter and turn out onto a parchment lined baking sheet. You may have to re-spray the cup every so often.

6. Bake for 15-20 minutes. Cool shortcakes on a wire rack.

Top with cashew whipped cream (could substitute regular whipped cream, if you eat dairy).
Whipped Cashew Cream: (You need to start this the night before!)
1. Soak 1 cup raw cashews in water overnight in the refrigerator.

2. The next day, drain the soaking water and place cashews in the blender along with ¼ cup sweetener (honey, agave nectar or maple syrup), ½ teaspoon vanilla extract, and ¼ cup water.

3. Combine in blender until smooth. Refrigerate, covered, for 2 hours (if you have the time), and stir before serving.

The assembly:
1. Once cooled, slice the shortcake in half, horizontally.

2. Place bottom half on a plate. Top with 1-2 spoonfuls of berries and some of the juices. Place other half of shortcake on top.

3. Top with a dollop of cashew cream and more berries. DIG IN!!

Going Local – Eating Seasonally

Today’s grocery stores are amazing. You can get any type of produce, any time of year. Who would have thought, in the 80’s that you could buy watermelon or apricots in December? Or sweet potatoes in July? Thanks to the global market, when things are out of season here, produce is flown in from places south of the U.S., like Chile, southern Mexico and even as far away as New Zealand. It makes things so much more accessible and convenient. But is it really BETTER?

Sure it’s great to be able to buy whatever you want whenever you want, but there’s something about the anticipation of the first vine-ripened tomato of the season, and shucking fresh corn on the cob for a summertime family barbeque. For some reason, when you have to wait for it, it tastes better. There’s also that association we have with different foods that we eat at certain times of year. Juicy fresh ripe peaches that drip down your chin with the first bite....in December? See, to me that just seems wrong!

When we buy produce that comes from other countries, we have to consider what it goes through to get here. Often times it gets from the farm to the grocery market in remarkable time, due to modern aviation. Produce is flown in from Central and South America. The more we purchase, the more jet fuel is needed to bring these products to us. Imagine the difference in fossil fuels needed to bring a Chilean apricot to your local market, versus one that you pick up at your local farmer’s market.

Meanwhile, there are farmer’s markets popping up all over the country - year round in some areas (like California) and seasonally in other regions of the U.S. Farmers markets are a win-win for both local farmers and local residence. Patrons are able to talk directly with the farmers about their produce and get the freshest products, often picked that same day. Farmer’s are able to sell the fruits (veggies, eggs, etc.) of their labor locally and directly, without dealing with a wholesaler. And the money spent on local produce remains in the local economy.

For our family, farmer’s market is a weekly experience. My kids love sampling strawberries from the various vendors, to make sure that we buy the BEST ones. It gives them purpose, and definitely satisfies a sweet tooth! As you go regularly you get to know the families and farmers that you buy from, since most of these farms are a family affair. You can find almost anything at a farmer’s market; from your typical fruits and vegetables, to local eggs, cheese, baked goods, flowers, even crafts.

Some farmer’s markets are “certified”. This means that if it is a county “certified” farmer’s market, then all of the products sold have to have been grown or created within that county. Other’s may be state certified, meaning the products sold have to come from within the state. Either way, talk to the vendors there and ASK them where the food is grown, how it’s grown (do you use pesticides, herbicides, etc.).

Next week we’ll get more into organic and sustainable farming and the differences and similarities between them. For more information on where to find a farmer’s market in your area, here are a couple of websites to peruse:
http://www.localharvest.org/
http://www.farmersmarket.com/

So find a little time this week to find a local farmer’s market, and go check it out. You may be surprised by what you find.

Roasted Beets with Oregano

These are SO good when beets are in season. Try to use whatever beet variety looks good at your local Farmer’s market (red, orange, yellow, or striped!). Beets are a wonderfully nutritious root vegetable.

Kids tend to like beets because they are a bit sweet. I like the yellow beets because they don’t stain as badly as some of the dark red ones. When little kids eat beets, it can get a bit messy if you aren’t careful.

High in fiber, iron, folate and calcium (not to mention all of those cancer fighting phytochemicals), beets truly are a superfood. They can be stored (raw) in the refrigerator for weeks at a time. Here we are only using the root, but don’t toss those beautiful greens! Beet greens are delicious and VERY nutritious as well. Sauteed with a little garlic and red pepper flakes, beet greens are a great side dish. I usually roast the beets during the day and over the course of the day everyone picks at them so by dinner time, they are history! They can be eaten warm or cold, and SO easy to prepare.

FYI: This may sound funny, but if you eat a LOT of dark red beets in a sitting, don’t be surprised if a little later you notice that your urine is a bit pink or red. This is due to the fact that some people are unable to completely breakdown the red pigment in beets and so some of it passes through the body. So it might be worth mentioning if you have to see the doctor for a urine or stool sample within a day or two of eating them.

Okay, now here’s the recipe
1 bunch beets, rinsed, scrubbed, greens removed, and cut into 1 inch pieces
4-6 cloves of garlic, peeled and smashed
Leaves from 1 sprig (about 4” long) of fresh oregano (1-2 tsp. dried will work if fresh is unavailable)
2 Tablespoons extra virgin olive oil
2 Tablespoons balsamic vinegar
Season with salt and pepper to taste

1. Preheat oven to 400 degrees

2. Tear off 2 pieces of aluminum foil, about 2 feet long. Place one horizontally and the other vertically over the center of the first one (making a cross)

3. Put beets in the center of the foil. Add garlic, oregano, olive oil, vinegar, salt and pepper.

4. Tightly close the top piece of foil over the beets (bring ends together and roll down to meet the beets. Repeat with other piece of foil. The tighter the seams, the less likely you are to have the beet juiced run out of the foil pouch.

5. Place on a baking sheet and roast in the oven for about 40 min. or until beets are easily pierced with a fork.

Scones…Perfected! Cherry Almond Scones with Vanilla Glaze

It took me a LONG time to get this one right. I tried several recipes and they just never tasted like a “real scone”, until I discovered CASHEW CREAM! Cashew cream is just raw cashews that have been soaked in water (enough water to come about 1 inch above the cashews) overnight, then drained and blended with enough fresh water to just cover the cashews. If it turns out too thick, just add a little more water. The end result is a wonderful cream substitute that is cholesterol free and full of minerals! These scones are definitely not fat or calorie free, but they are a nice alternative when you want a good tasting treat, and it’s still definitely far healthier than anything you’d find in a coffeehouse or bakery!

This recipe is for cherry almond scones, but there are so many other varieties you could try. I’d suggest using dried fruit though, just because the colors don’t bleed and they seem to hold up better in the preparation.

Other varieties could include…
• Blueberry Lemon
• Cranberry Pistachio
• Currant Pecan
• Mango Macadamia

Yields 8 scones
2 cups whole wheat pastry flour
2 Tablespoons raw sugar
1 Tablespoon baking powder
½ teaspoon salt
5 Tablespoons Earth Balance (trans-fat free, non-dairy margarine), cold cut into chunks
1 handful slivered almonds
1 handful dried cherries, chopped
1 cup cashew cream
½ teaspoon vanilla
¼ teaspoon almond extract

1. Preheat Oven to 400 degrees

2. Combine the 1st five ingredients in a large bowl, with a pastry blender or a fork, until crumbly.

3. Add cherries and almonds, stir to combine, and create a well in the center of the dry mixture.

4. In a small bowl, combine the cashew cream, vanilla and almond extracts, then pour into the well in the dry ingredients.

5. Stir to combine, but be careful not to over stir.

6. Turn dough out onto a well floured surface and form into a 12x3 inch slab. Cut crosswise into quarters. Then cut each quarter diagonally so you end up with 8 triangles.

7. Place cut scones on a parchment lined baking sheet and bake 15-20 minutes. Cool scones on a wire rack.

Vanilla Glaze (totally optional for when you want to kick it up a notch)
Start making the glaze when the scones go in the oven. This is easy-peasy!

1 cup powdered sugar
2 Tablespoons soy milk (or rice milk)
¼ teaspoon vanilla extract
½ Tablespoon (aka 1 ½ teaspoons) Earth balance, melted.

1. Dissolve sugar into soy milk and vanilla in a small microwave-safe bowl. Add Earth Balance and microwave 30 seconds. Whisk out any lumps and drizzle onto the scones.

Tip: Place a piece of parchment or wax paper under your cooling rack before the scones come out of the oven. That way you can drizzle the glaze right onto the cooling scones, without making a mess of your kitchen counter!

Going Nuts for…NUTS!

This week’s recipe includes almonds and cashew cream which is such an incredible substitution for cream in any recipes that needed that creamy mouth-feel.

Studies have shown that people who eat a handful of nuts per day are healthier and have a lower risk of disease. You must be careful though. Nuts are high in calories, and a serving of nuts is only ¼ cup. Also watch the salt and oil. Raw nuts or dry-roasted nuts are best. Try to avoid nuts that are fried in oil and salted.

Cashews are considerably lower in fat than many other nuts yet are high in minerals like magnesium (for bone and heart health, iron (for energy and healthy blood) and zinc (for improved immune function).

Almonds have many health protective effects and are very high in Vitamin E. Since they are rather high in fat, it takes longer for the body to digest and may help those who are trying to lose weight, due to the fact that they may help you feel full longer. Almonds are also a great source of calcium. Vitamin E (from food sources) can have many health benefits which may include decreased risk of cancer, cardiovascular disease, and osteoarthritis. Some studies suggest that vitamin E may even improve male fertility.

Walnuts are a terrific source of omega 3 fatty acids. In fact, ¼ cup per day of blonde (not black) walnuts can get you to the recommended amount of omega 3’s for the day. Omega 3 fatty acids have been linked to decreased inflammation, triglycerides, and blood pressure. Omega 3's have also been known to stabilize heart arrhythmias, and protect against heart attacks. Some ALA (alpha linolenic acid, the omega 3 fatty acid found in walnuts) is converted into DHA in the body, which is very important for brain development and brain health. Many studies have shown that DHA may be able to help protect against dementia. There is also some controversy over whether or not a lack of DHA may play a role in ADHD too.

Nut butters can also be a good way to get your nuts in, but be careful. You want all natural nut butters. The ingredient list should not list anything other than nuts and maybe salt. Partially hydrogenated oils are code for trans-fat, which has been to proven to be even more harmful than saturated fat.

These are only a few of the many different nuts that are out there and available. So have fun! Try a wide variety. They all have something different to offer.

5 Tips to Help Kids (and grown-ups) Enjoy Their Greens and Make Your Salad Prep Easier!

1. This idea is super helpful for helping your kids enjoy salad, and I owe it all to my wonderful hubby, Douglas.  He's the one who came up with this and shared it with me.  Often times "baby greens" are still too big for small kids to eat, and difficult for them to chew.  They also often include more bitter greens like arugula.  If a child just gets a big piece of greens (mild or bitter) in their mouth, they will often spit the whole thing out.  Doug's simple solution: chop salad greens in smaller pieces before tossing and serving to kids.  DUH!  Why didn't I think of that?!  This way it's easier for them to chew, and they won't get a large piece of bitter greens all at once either.  Since we've done this, our 2 year old (Happy Birthday Ariela!) has been devouring her salads.  It works!  Try it! 

2. Get them involved.  We've all heard this before, but it can be difficult since it often requires patience and can get a bit more messy.  But it is worth it.  Even if they just shake the dressing, they are learning from you!  When they participate they also are more interested in eating what "they made".  Not to mention it can also give them a sense of pride and accomplishment. Don't forget to make sure they wash their hands before and after helping prep food! 

3. Before you toss or recycle that old strawberry jam or olive jar, consider saving it (reduce-reuse-recycle).  I've collected tons of old jars over time and they are so useful.  Ones with wider openings are easier to dump dressing or marinade ingredients into before you shake them up.  Glass jars with tight-fitting, lids are best.  If you shop at Trader Joe's, chances are you already have some of these in your refrigerator or pantry.  When they are empty, clean them out and save them as your "dressing/marinade" jars.

4. The best tools for tossing a salad are attached to your wrists...YOUR HANDS!  Obviously make sure they are clean first, but gently tossing salad with your hands allows for better coverage of the dressing on all of the salad, allows the ingredients to all become better incorporated, and is more gentle and won't bruise the greens.  This is also something kids would LOVE to help with! 

5. Don't be afraid to get creative...add fruit to a green salad.  If you notice the latest recipe is a salad with strawberries and oranges.  It is sweet, colorful and delicious.  We eat with our eyes, in addition to our mouths, so make sure to add colorful fruits, vegetables, beans, whole grains, nuts and/or seeds.  The greater the variety of colors in your salad, the more nutrients you are consuming.  Eat the rainbow, as they say!

The Most Perfectly Delicious Salad You'll Ever Eat!

The Ventura County Salad

(aka The Most Perfectly Delicious Salad You’ll Ever Eat!)

As many of you know, we are very blessed to live in an incredibly agriculturally rich area! You can’t go very far around here before you run into a roadside farm stand, and hardly a day goes by when there is not a Farmer’s Market taking place somewhere nearby. Ventura County oranges, avocados and strawberries are some of the best in the world. They are harvested and sold to buyers all over the country. The best part is that all of this incredible stuff is in season right now!  It was this fresh, local produce that inspired this mouth-watering, tastebud-awakening creation, which is dedicated to all the hardworking farmers across this land who provide us with this delectable bounty! As my kids say in the car as we drive past the farms, "Thank you farmworkers!"

Serves 2-4
1 head butter lettuce or 1 package mixed baby greens
2 oranges, rind cut off, fruit cut into small pieces
½ large avocado, cut into small chunks
10-12 medium-size strawberries, sliced
1 Persian cucumber, cut in half lengthwise, and sliced into half moons
¼ cup pistachios, coarsely chopped
½ cup quinoa, cooked and cooled (or could use brown rice instead)
Dressing
1 green onion, thinly sliced (green parts only)
2 tablespoons fresh mint, finely minced
2 tablespoons fresh Italian parsley, finely minced
3 tablespoons rice wine vinegar
1 tablespoon canola oil
Pinch of salt and a few grinds of fresh black pepper

1. Place the 1st seven ingredients (lettuce through quinoa) in a large salad bowl.
2. In a small jar, (with a tightly fitting lid) combine the dressing ingredients. Close the lid tightly and shake to combine. Taste and adjust seasoning if needed.
3. Pour desired amount of dressing on the salad (a little goes a long way) and toss.
4. Plate and serve. Or if you’re alone, just grab a fork and dive in!
Enjoy!