SalmonBerry

Posts Tagged ‘cayenne’

Moroccan Carrot & Garbanzo Bean Salad

In Nutrition, Recipe on May 7, 2015 at 10:03 pm

“Life is a long preparation for something that never happens.” ~William Butler Yeats

peeled carrots

Carrots ready for the mandolin

Scientific inquiry has finally figured out why we consume sugar in response to stress. Apparently sugar reduces levels of cortisol, the stress hormone. For the general public, this big reveal was kind of a “so what?” or “duh!” moment. Any super stressed-out human being has known that they feel soothed after eating sugar. However, scientists and nutritionists are excited because perhaps understanding metabolic pathways sensitive to sugar will lead to answers for treating stress-related conditions.

moroccan salad

Carrots, mint, dried fruit.

It seems the human condition is forever chasing the solution to reducing stress levels because, well, stress will kill you (recommended reading: Why Zebras Don’t Get Ulcers). And, unfortunately, so will our most easily abused response to stress, sugar. When you are listening to Pink Floyd on a gloomy May Gray day (as I will admit to now), the inclination is to reach for something comforting. I recommend backing away from the dessert items (even if it is Chia Pudding) and embracing soothing sugars in the form of complex carbohydrates and fiber such as a salad of beans, root veggies, and dried fruit.

Yes, I am being serious. This approach is just as effective without the dreaded sugar hangover along with guilt. Luckily, this comfort food salad gets better with time so make a batch, store in the fridge and break it out for emergencies. All the sweet carbs – garbanzo beans, dried apricots & plums, and carrots – break down getting all mushy and marinated in the cumin, oil, lemon juice, and honey – yum!

Serve tossed with arugula and chopped almonds as a salad or layer it on a romaine leaf (a ala Salmonberry Spread) with avocado and more cayenne. Drink hot mint tea while consuming. Perfection. Here it is…

Dressing: 1 TBSP cumin seeds

1/3 cup extra virgin olive oil

2 TBSP fresh lemon juice

1 tablespoon honey

1/2 tsp sea salt

1/8 tsp cayenne pepper

cumin and oil

Toasted and ground cumin seeds with olive oil.

Salad: 2 cups carrots, sliced whisper thin on a mandolin (shredded works too)

2 cups cooked garbanzo beans (or one 15- ounce can, drained and rinsed)

1/3 cup dried plums, chopped

1/3 cup dried apricots, chopped

1/3 cup fresh mint, torn or chopped

To make the dressing, first toast the cumin seeds in a dry skillet until fragrant and lightly browned, a minute or two. Let cool, and grind to a powder with a mortar and pestle. Yes, this is more work but totally worth it.

In a bowl or jar, whisk together the olive oil, lemon juice, honey, ground cumin, salt, and cayenne pepper. Set aside.

In a medium bowl, combine the carrots, garbanzo beans, dried fruit, mint. Gently toss with dressing until everything is evenly coated and refrigerate. Store for up to 3 days in the fridge.

moroccan carrot salad

Serve on a romaine leaf topped with avocado and cayenne.

Advertisements

Bold Dressings for Bitter Greens

In Nutrition on November 23, 2014 at 4:12 am
salt farm

Wasabi Sesame, Black Truffle, Uni and many more spiked salts from Salt Farm at Little Italy’s Farmer’s Market

I spent this beautiful Saturday with a dear friend strolling through the farmer’s market in Little Italy buying holiday gifts and catching up on our complicated lives. We bought vials of gourmet salts from Salt Farm and sugar scrubs and muscle rubs from Holistic Science. When we’d had enough of the crowds and sunshine, we stopped for a lunch of caesar salad and mussels at Ironside Fish & Oyster Bar.

kale salad ironside

Kale Caesar at Ironside Fish & Oyster Bar in Little Italy

This place never disappoints and their yummy, fishy, kale caesar salad was so perfect it challenged me to step outside the predictable avo/sea salt/lemon dressing that I consistently massage into dinosaur kale. Sure, it’s delicious but it’s not very inspired. Plus avocados are kinda dicey right now since they aren’t in season.

It seems to me that hearty, bitter greens like kale require equally bold dressings to balance all that dense healthiness.

Both of these dressing have a nice kick to challenge that strong kale flavor.

Lemony-Caper Dressing (more work but worth it)

2 lemons – supremed

3 TBSP shallots, coarsely chopped

2 TBSP Dijon mustard

1-2 TBSP capers, drained

1 tsp superfine sugar (regular sugar works fine too)

1/4 cup extra virgin olive oil

lemony-caper dressing

Lemony-Caper Dressing

Segment the lemons using this technique (watch the short video!).

Use a hand blender to thoroughly blend all ingredients EXCEPT THE LEMONS. Massage the pureed dressing into the kale and then, after marinating for up to hour (or less), toss lemon segments with kale.

This is definitely not for the faint of heart.

It’s strong. And salty. And lemony.

Try it with a scoop of warm brown rice or grilled fish to temper the flavors.

If the idea of supreme-ing a lemon is just too much work (Yuwei – I’m talking to you), try this one:

Carrot-Ginger Dressing

This one is bold for different reasons – mainly the ginger and cayenne.

Use a hand blender or food processor to puree the following:

kale bouquet

Dinosaur kale bouquet in grated rainbow carrot water.

1/2 cup carrots, peeled & grated

3 TBSP sesame oil

2 TBSP peeled ginger, chopped

2 TBSP fresh lemon juice

1 – 4 garlic cloves

1 TBSP tamari

2 tsp honey

 1/4 – 1/2 tsp cayenne (optional)

Both dressings will be infinitely tastier if you MASSAGE (yes, with your bare hands) the dressings into the kale. As my sister says, massaging makes the kale taste like it is loved.

In addition to tossing with a grain or protein, consider adding something sweet to balance the bitter-sour-spicy. Peaches or strawberries (in summer) or dried currants or cranberries (in winter) work beautifully. Creamy goat cheese or crunchy sunflower seeds will also round out these bold salads nicely.

Check out the little guy who got caught in the steam pot with our mussels! He was probably just as surprised as we were to see that he met this fate.

crab in mussel

Teeny tiny crab hanging onto the mussel!

Cold-Busting, Flu-Fighting Garlic Soup

In Nutrition, Recipe on November 4, 2014 at 10:40 pm
Immune-supporting Garlic Soup

Immune-supporting Garlic Soup

So you think you’re about to get sick.

Stop. Sit down. Breathe. And check your calendar. What previous commitments are you going to cancel?

You don’t have wait until you are full-on sick to rearrange your calendar. Being bed-ridden is not the only good excuse for not following through on a coffee date or volunteer time-slot or swimming with your kids or dinner with your loved ones.

And, by the way, you don’t need an excuse. Ever. For anything. If you’ve changed your mind about something, you are allowed to state that with no explanation necessary – but that is another discussion.

Sickie Defense Arsenal

Sickie Defense Arsenal

If you start to have even the slightest bit of sniffles, sore throat, or achey-ness, it’s time to clear your calendar and break-out the Sickie Defense Arsenal: throat sprays, herbs and minerals, neti pot, and citrus juicer and make a pot of nourishing, immune-supporting soup. Traditional chicken soup is always a winner. You can also try Quinoa Chowder or Cleansing Soup. Or, if you want to go BIG, try the recipe for Garlic Soup below.

An electric citrus juicer (and 10lb bags of oranges and grapefruits) is a winter-time necessity. Once November rolls around, the apples are starting to get old and citrus is the only local, seasonal fruit left (at least in Southern California). Indulging in fresh-squeezed orange and grapefruit juice during the cold, dark winter months keeps you hydrated and full of antioxidant, immune-supporting vitamin C.

Vitamin C is quite fragile and quickly loses it’s effectiveness once exposed to heat, light, and oxygen – geez! It’s found in most FRESH fruits and vegetables but the longer your food has been transported, displayed, and stored, the less vitamin C it contains. Citrus, with it’s trusty, protective peel, locks in the vitamins until it’s juiced and then straight into your belly!

Head to the market for the following ingredients for GARLIC SOUP and other necessities:

grocery cart

Garlic Soup ingredients & Vitamin C-rich citrus

garlic (52 cloves, yes, 52!)

olive oil (2 TBSP) and sea salt (for roasting garlic)

ginger (1/2 cup)

onions (2 yellow)

butter, grass fed (1/2 stick)

cayenne (2 tsp or more!)

fresh thyme (lots)

coconut milk (1/2 cup)

3 1/2 cups veggie stock

If Garlic Soup sounds scary, think how scared that random virus will be and how stoked your body will be.

Sickie Defense Arsenal and Strategy:

1) Neti Pot 2x/day w Varcho Veda Neti-Wash Plus (zinc drops)

2) Throat Sprays 3-5x/day (2-3 sprays each time): Echinacea/Goldenseal/Propolis and S-Clear

3) Wellness Formula 2x/day – 3 horsepills (they suck but are so worth it)

4) TONS of fresh-squeezed orange juice (or grapefruit). Even better – try a carrot-orange-ginger juice

5) Make a HUGE pot of soup. Eat it all day long for days. Garlic Soup directions below (ingredients in list above).

To Make Garlic Soup:

Preheat oven to 350F. Get pumped for the job with positive warrior affirmations (and maybe a few warrior poses) to kick this sickness to the curb. Now put that awesome energy into your soup.

roasted garlic

Roasted garlic – olive oil, salt, 350 for 45 minutes

Place 26 garlic cloves (UNpeeled) in small glass baking dish. Add 2 tablespoons olive oil, sprinkle with sea salt, and toss to coat. Cover baking dish tightly with foil and bake until garlic is golden brown and tender, about 45 minutes.

While garlic is roasting, take a bubble bath.

While garlic is cooling, melt butter in heavy large saucepan over medium-high heat. Add onions (sliced), thyme, ginger (peeled and chopped) and cayenne powder. Cook until onions are translucent, about 6 minutes.

Onions, garlic, ginger, butter, cayenne

Onions, garlic, ginger, butter, cayenne

Meanwhile, squeeze cooled garlic between fingertips to release cloves. Lick your oily, salty, garlicky fingers. They are delicious.

Add roasted garlic and 26 raw garlic cloves (peeled this time!) and cook 3 minutes. Add vegetable broth, cover, and simmer until garlic is very tender, about 20 minutes.

Puree soup with a hand blender, add coconut milk, and bring to simmer.

Serve with a squeeze of lemon on top and feel better soon!

7 Seas Soup

In Nutrition, Recipe on October 20, 2013 at 4:16 am
4C's soup

Carrot, cauliflower, coconut milk, coconut oil, curry, cayenne, and cinnamon.

I love developing new recipes but my creative abilities fail me when it comes time to name the outcome. My tendency is toward a literal description of the food; therefore, ending up with a name that is a long, jumbled list of ingredients or an abstract label leading to confusion. Recently changing the name of Indian-Spiced Red Lentil & Beet Stew to Red Velvet Soup felt like a major creative feat and I’m totally tapped out right now.

Forgive me for the name of this particular soup, it’s quite delicious and satisfying despite the odd name. Creamy and spicy, this soup was pureed up for October’s one and only SoupAsana (more to events come in Nov/Dec) and, having so many ingredients that start with the letter “C”, was excellent fodder for my knee-jerk-literal-naming habit. I had decided on 4C’s Soup (brilliant, right?) until I realized there were as many as seven “C” ingredients. The other option was Autumn Leaves Soup. Seriously. These are the only 2 ideas I could muster up. Obviously, Autumn Leaves Soup is a most confusing contender (sounds like a bowl of crisp dust) thereby eliminating it as an option.

Being a decidedly white girl with a Persian name means that I am used to confusing, even contradictory, labeling. The awkward pauses and wrinkled brows no longer faze me so let’s move on to the “How-To” of this yummy soup.

Ingredients:

3-4 large carrots – peeled and chunked

1 head of cauliflower – just florets

1 onion

1/2 bulb garlic

1 thumb of ginger

Coconut oil (enough to coat bottom of pot)

1 tsp curry powder

1/2 tsp cinnamon

1/2 tsp cayenne

3-4 TBSP white miso paste

1 can coconut milk

Liquid (broth or water)

Sauté onions, garlic, ginger and spices in coconut oil. Add carrots and cauliflower florets and add broth or water to just cover veggies. Simmer until very soft. Add miso and puree. Add coconut milk and mix well. Top with cilantro and tamari pepitas.