Soul of Nourishment, 1 Nov. 2009.
As winter approaches, the time comes to feed our souls as well as our bodies. By choosing simple, warm, grounding foods that reflect nature’s abundance, and preparing them together in a nourishing way, we embark on a highly participatory, introductory Whole-Food cooking class that is also a party to nourish the soul.
Gather to learn that healthy, nourishing food, can be tasty, easy, and fun! Space is limited to 8 participants on a first-come first serve basis. We hope this educational healthy cooking party is the first of many similar events.
Bring a memory of an ancestor in the kitchen—you may also bring a recipe, a photo, or a candle that reflects the stories you tell in your kitchen at this time of year—we’ll prepare a feast, honor those ancestors, and feed each other deeply from the heart.
What:
Whole Foods Cooking Class in the home of Suzi Welebob
When:
Sunday 1 November, 2009, 2-5:30 P.M.
How much:
$40 for all ingredients and class materials paid by Oct 25. $50, late registration. Limit 8.
Direct all inquires and regristration to Suzi.
Menu (subject to change based on availabity of ingreedients)
Hummus and veggies.
Braized greens and raisins
Roasted Roots.
Lentil and Winter Squash Soup
Baked Apples.
Past Classes:
Introduction to Whole Foods Cooking--
Are you curious about healthy eating? Are you committed to changing the way you cook, eat, shop, or think about food? Would you like a fun way to taste and explore foods for healing, vitality, environmental sustainability, or health?
Join me in the kitchen, three days in May (Monday May 11, Friday May 15, and a Memorial Day Cook out Monday May 25). Gather 5:30 PM, Eat by 7, depart by 8. For pricing, and a further description, check out the flier.
Menu ideas subject to change (based on your interest). Each week we'll explore a different theme, leave with some tips and guidelines, and a full belly. Everything will be made with whole foods. (Move beyond packaging and cans. Everything will be easy to pronounce. No white flour, white sugar, white salt, or corn syrup. Lots of love and good healthy fun. For more information, check out the
PANTRY LIST.)
5/11--Basics, snacks and sides.
What is a whole food anyway?!? Tips for cooking beans, whole grains, and steaming veggies.
Hummus
Lebneh (Yogurt Cheese)
Super Seeds
Steamed veggies
Millet Tabouleh
Sesame-Carob "Mousse"
5/15--Breakfast (for Dinner! Or Dinner for Breakfast?!)
Jar-O-Oats
Muslei
Build Your Own B-Fast Burrito
Smoothie-Power
All but the kitchen sink veggie soup.
Please bring ONE or more of the following:
5/25--Cookout
5/29--(Tenetive) Sauces, Dressings, and Condiments. (Or how to eat the same-old same old and have it be the most exciting thing ever.)
Want more specifics or mentoring for a plan that works for you...
Ayurvedic Nourishment
Ayurvedic Lifestyle Support and Education. Apply Ayurvedic Nourishment principles through holistic lifestyle support and simple self-care techniques. Learn to use ingredients and materials found in your own home and kitchen to invite balance into your life and your body. Create simple, practical routines, vibrant food choices, and personal-care products. Explore self-massage, breathing and chanting, yoga postures, yoga nidra (deep relaxation), and creative movement. Improve digestion, sleep, focus, and grounding. Decrease pain, irritability, and sluggishness. Find support for weight loss, stress reduction, and insomnia while increasing balance and vitality.
This support is available in person or over the phone. For price list and details, click here.
Recipes:
(A virtual hug to everyone who kitchen tests these recipes and lets me know if they work as well in practice as they do on paper)
Super Seeds Ever a favorite that people ask me about. An excellent source of zinc and other vital nutrients.
1/2 c. pumpkin seed
1/2 c. sunflower seed
1/4. c. dulse flakes
1 1/2 tsp cumin seed
1 1/2 tsp coriander seed
1 tbs fennel seed
1/2 tsp turmeric
(other spices like cinnamon, cardamom, black pepper, dried ginger, etc. are all wonderful--or try a "sweet blend" with cinnamon, carob, cardamom, and ginger)
In a heavy dry skillet toast the pumpkin seeds over medium heat, when they are VERY lightly starting to toast (they will smell wonderful and just be starting to turn golden) add the sunflower seeds. Keep stirring to toast evenly. When the seeds are almost at the point of toasting that you like best (I like an even golden brown--be careful the pumpkin seeds like to jump around as they get hotter) add the whole spices--toast for about 30 seconds and add the dulse. When the dulse is starting to turn darker (about 30-45 seconds), add the dry spices. Turn off heat and stir around in the pan for half a minute or so. Take everything out of the pan. If you like the seeds whole as a snack you are done, if not process to "sprinkle" consistency in blender or food processor. Enjoy!
Spectacular Fall Soup A bit complecated, what with all the blending, yet really beautiful.
- Steam 3 lbs dense winter squash like hubbard. Reserve steaming water.
- Saute 2 onions in a tiny amt of olive oil or ghee. durring last minute add 2 tbs cumin seed. durring last 15 sec. add 1 TBS cardamom
- Boil 3 cups chopped beets in 4 c. apple cider until tender. add 2 tsp mustard powder
- toast 1 cup sunflower seeds until golden, adding 1 tbs whole corriander for the last minute.
- Grind sunflower seeds in blender or food processor. Add beets and cooking liquid. Blend until smooth. Set aside.
- Scoop flesh out of squash and puree (remove rind first) with 1 c. orange juice, onions, and enough cooking liquid to get desired consistancy. Add 1/4 tsp thyme and 2-3 TBS miso to end of puree.
- Bring squash soup to heat again enough to wilt 3 c. chopped chard or other greens (I added the stems to the beets so as not to be wasteful). Add a drizzel of olive oil and peper to taste.
- Serve in large bowls by ladeling squash soup into bowl and then adding a smaller amt of the beets to the center. Sprinkle with fresh parsley if desired and serve.
Millet and Quinoa “Tabouleh”
I was originally taught to make Tabouleh by a little Armenian woman named Souad. So if you can spare an extra bunch or two of parsley and find the lemony herb sumac, you can make an even more authentic dish. Dry cooked millet and quinoa --especially red quinoa--mimic the texture of bulgar wheat nicely; the dry texture of the tiny grain teff, when cooked with the millet, is also lovely.
(Tip: if you have any leftover cooked grains, just mix with herbs, spices, a bit of olive oil and lemon and TADA! Instant grain salad. Oranges and basil are just lovely.)
1 cup millet
1 cup quinoa (if red if available), well rinsed.
4 cups water
Pinch of sea salt
1 TBS coriander seed
2 tbsp cumin seed
1 tbsp black mustard seed
3 TBS olive oil
1 (or two!) heads of parsley, finely chopped
2 med. Tomatoes finely chopped
1 med. Onion minced
1 clove garlic, minced
Juice of 1 lemon (or more to taste)
1 TBS mint (I used half spearmint and half peppermint)
Toast millet in heavy skillet until it starts to get golden. Add coriander, mustard, and cumin. Continue to stir over med-high heat until very fragrant but not browned. Add millet, spices, and salt to water. Cover. Bring to a boil and simmer. Add quinoa. Bring back to simmer and simmer 25 min or so until water is mostly absorbed (no need to stir after initial adding of quinoa). Keep covered for 10 min while you finish chopping. Fluff grain with a fork and add oil. Let cool.
Add remaining ingredients to cool grain. Serve at room temp. Keeps several days in the fridge.
Try adding toasted sunflower seeds or 2 c. cooked chick peas or white beans for a complete meal.
Bodacious Bran Muffins
No wheat, no flour, no oil, and no added sweetener, and yet everyone asks for the recipe. These muffins turn out well with an egg substitute (like 1 TBS ground flax seed whipped with 1 TBS water/egg) to make vegan muffins—add tahini for extra richness.
The original recipe goes like this:
Laura’s Oat Bran Muffins
2 1/2 Cups oat bran
¼ c. Raisins
1 tablespoon baking powder (or half baking soda, half baking powder)
½ tsp salt
1 ½ tsp (or more) cinnamon
MIX DRY INGREEDIENTS
2-eggs beaten till foamy
1 tsp vanilla
1 ½ c. apple sauce
½ c. water or herbal tea
ADD WET INGREEDIENTS TO EGGS. COMBINE WET AND DRY INGREDIENTS GENTLY. Fill 12 lined or well greased muffin cups 2/3 full and bake at 375-degrees-Farenheit for 12-15 min, or until a tooth pick inserted in center comes out clean.
Now, variations on the theme—Everything but the kitchen sink muffins—use leftover stewed or cooked fruit, cooked grains (rice, oatmeal, buckwheat etc) to liven things up. For an extra protein boost and moisture add some tahini. Both cooked grains and tahini add liquid so eliminate or reduce added water or tea.
Sarasvati’s Bodacious Banana Bran Muffins (A shout out to the Rosemountain Crew--this is the best I can do to make a rule)
2 1/2 Cups oat bran, or 2 cups oat bran and ½ c. leftover grain
¼ c. Raisins or other dried fruit
1 tsp baking powder
1 tsp baking soda
½ tsp salt
2 tsp cinnamon
1 tsp cardamom
¼ tsp ground cloves
MIX DRY INGREEDIENTS
2-eggs beaten till foamy (separate eggs for lighter muffins and fold whites in at the end)
1 1/2 tsp vanilla
2 very ripe bananas mashed
½ c. apple sauce or other cooked fruit (or another banana)
¼ c. tahini
water or herbal tea to moisten if necessary.
ADD WET INGREEDIENTS TO EGGS. COMBINE WET AND DRY INGREDIENTS GENTLY. Fill 12 lined or well greased muffin cups 2/3 full and bake at 375-degrees-Farenheit for 12-15 min, or until a tooth pick inserted in center comes out clean.
A very nice “Pesto”
This is a favorite of friends and clients alike. Super flavorful, yet light and easily digestable. Try with toasted sunflower seeds for a nuttier variation or with soaked pumpkin seeds for a more "cheese" like version.
½ c. sunflower seeds soaked at least 4 hrs (or overnight)—drain and reserve soak water
½ c. pumpkin seeds, toasted until golden
½ tsp salt or 1 TBS dulse flakes or 1/2 tsp miso
2-3 cloves garlic
1 lemon, peeled and quartered
2-3 cups fresh basil (or other herbs of choice)
½ c. green onion, coarsely chopped (optional)
Combine all ingredients in blender or food processor. Process until smooth, adding as much soaking water as you want to get desired consistency.
Serve as a pasta sauce, spread for veggies or toast, on top of cooked grains, or as a basis for a “pizza”. And for a special treat, spread inside Nori paper, add some cooked grain and sliced veggies. roll and slice like veggie "sushi"--this defies catagory or nationality and is super yummy.
Millet or Rice “Pizza”-- A gluten free personal pan “pizza” for anyone hankering for some comfort food—appropriate for an Ayurvedic Candida elimination diet.
1 cup millet or brown rice
2 TBS flax seed
1 TBS Italian herbs (dry) or 3 TBS chopped fresh herbs of choice
2 ¼ c. water.
Toast millet or rice in dry skillet until aromatic and just starting to turn golden. Cook with remaining ingredients until very soft. Let cool slightly.
Blend grain, 1 TBS olive oil, ½ an onion (coarsely chopped), and 1 cup sliced zucchini or 2 cups coarsely chopped dark leafy greens or 2 chopped carrots, in blender or food processor until smooth. Line an 2-8 inch pie pans with very thin slices of zucchini (in season, or grease pan with more olive oil). Add a layer of the grain “crust”. Spread with “pesto”. Top with any other veggies of choice. Bake at 425-degrees-Farenheit 25-30 minutes until crust is getting crispy around the edges.
Lovely Astringent Tea: For a stronger tea, boil the herbs in 1 quart of water for 10 min and steep for an additional 10. For a quick tea, mix the herbs (perhaps doubling or tripling the recipe); steep one tsp of herbs in a covered up of boiled water for at least 10 min.
1 TBS witch-hazel leaf
1 TBS raspberry leaf
1 TBS nettle leave