I’m in pre-mourning mode, so this is going to be short and sweet. Tomorrow is my last CSA delivery for the season and I’m starting to lose sleep over it.

The tanking economy? Big deal.

The drop in the stock market? So what.

Taxpayer bailouts? Who cares.

The new first dog? Well, I am curious.

Anyway, just warning you — my next post will be a dark and dreary one.

In the meantime, I’ll eat comfort food and whine a lot. I made these muffins after Thanksgiving, determined to use all the leftovers in creative ways. My CSA delivery (which is almost over, as you might recall) included a small sugar pumpkin. I also had a cup or so of leftover cranberry sauce and I’ve been looking for any excuse to play with my new-found love, cardamom, so I made some catch-all muffins. For more information on cardamom, check with my favorite English chef, Miles Collins.

I broke open the cardamom pods and ground the seeds. You don’t need to use much, a little goes a very long way. The smell will infuse your home and lift your spirits. Even if you are facing a seasonal veggie recession. Did I mention that my (yes, MY) Grant Family Farm is covered with snow and my last CSA delivery is tomorrow?

Okay, I must get on with my life.

Home-made muffins? With cardamom? Sounds like a start.

pumpkin, cranberry, cardamom, pecan catch-all muffins
what you need

1 small sugar pumpkin (use 1 cup of prepared puree in this recipe)
1/3 cup pure maple syrup
1 teaspoon vanilla
pinch of ground cardamom
1/2 teaspoon cinnamon
1/2 teaspoon salt

Cut pumpkin in half (or quarters), clean out and remove seeds. Rub a little butter or olive oil on pieces and place meat side down in glass baking dish with an inch or two of water (like you do with acorn squash). Put in preheated 375 degree oven for about 45 minute or until tender when pierced with a fork. You can also put the pumpkin skin side up without water and roast it that way. Cool and then scoop out the pumpkin meat into a food processor or mixer. Add the maple syrup, vanilla, cardamom, cinnamon, and salt. Puree well.

2 cups Pamela’s GF Ultimate Baking Mix
4 tablespoons Earth Balance Butter, melted
2 eggs, beaten
1/4 cup cranberry sauce
1/4 cup pecans

Beat together Earth Balance Butter, eggs, and 1 cup of the prepared pumpkin puree. Add baking mix and blend well. Gently mix in cranberry sauce and pecans. Fill 12 muffin cups (lined or greased) 2/3rds full and bake in preheated 350 degree oven for about 25 minutes. Use the rest of the pureed pumpkin to make buckwheat pancakes.

Sniff, sniff.
Melissa

Here I go again, rushing to publish my seasonal foods list for November before December takes over. I’ve been putting it off as I don’t want to be reminded that my weekly CSA delivery of locally grown produce is about to come to an abrupt stop. I don’t even want to think about it. Seriously. Those of you who have been following my blog for the last 24 weeks know how much I love having my big red tub of Grant Family Farms seasonal fruits and veggies delivered every Thursday. I have two more weeks left and then I will be in mourning. Deep, dark mourning.

In the meantime, I’ll get right to the point. No whining or complaining as this is supposed to be a time of expressing gratitude. No feeling sorry for myself. At least not openly. Well, maybe a little bit. Sniff, sniff.

Cranberries — are a rich source of dietary fiber and vitamin C. High in antioxidants, they are also thought to protect against urinary tract infections and prevent kidney stones. Cranberries also help promote gastrointestinal health and protect against cardiovascular disease.

Winter Squash — there are lots of varieties of winter squash, including acorn, kabocha, butternut, Hubbard and even pumpkin. Each one is an excellent source of vitamins A and C and most are also rich in dietary fiber, potassium, and folate. Winter squash also provide anti-inflammatory protection, so enjoy often!

Sweet Potatoes — are available year round, but November and December are peak harvest times. You can get 265% of your daily value of vitamin A in one small sweet potato! And for only 95 calories. They are also high in vitamin C, manganese, fiber, B6, potassium and iron. Don’t save sweet potatoes just for Thanksgiving, eat them year round. They are over-the-top healthy.

Sweet Potato and Carrot Soup
what you need

• 3 medium sized sweet potatoes (about 3-4 cups peeled and cut in 1 inch squares)
• 1 cup peeled and chopped carrots
• 4 cups chicken broth
• 1 cup coconut milk
• 1/2 cup diced onions
• 1 teaspoon minced ginger
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/4 teaspoon cardamom (or eliminate if you don’t have it)
• sea salt and fresh ground pepper to taste
• small amount (1-2 tablespoons) of olive oil, butter, or ghee

There’s no right or wrong way to make soup. The whole point of soup is to use what you have on hand. Play with the ingredients and try different combinations. Other seasonings to try in sweet potato soup include 1 teaspoon of mild Indian curry paste, 1/2 teaspoon of red pepper flakes, a pinch of cayenne or turmeric.

what you do
• Sauté onions in oil or butter in large soup pot over medium heat until lightly browned.
• Add minced ginger, cumin, coriander, or whatever spices you’re using. Stir and cook until fragrant (about 1 minute).
• Add chicken broth, coconut milk, sweet potatoes, and carrots. Bring to a light boil, turn heat down to a simmer, cover and cook until veggies are tender and can be easily pierced with a fork (about 30 minutes).
• Remove from heat and let cool for 10 minutes or so. Puree with a handheld immersion blender or puree in batches in a regular blender. Be REALLY careful if you use a conventional blender as the hot soup can blow the top of the blender off. Trust me, it’s not a pleasant experience. Pour back into soup pan and warm thoroughly.

Go forth and make soup!

In good health,
Melissa

No rants this time. Just a simple recipe for a healthy side dish.

As those of you who follow this blog know, I’m totally enamored with my Grant Family Farms CSA delivery. The realization that my 26 weeks of local, organic produce is about to come to a screeching halt, is slowly sinking in. In another 19 days I will be in full-fledged mourning. Weeping and wearing black; my pockets and purse filled with chicken, vegetable, and fruit milagros. I may be totally incapacitated. Just thought I’d warn you in case my blog is suddenly silent.

In the meantime, I will rejoice in eating my dwindling supply of fresh veggies.

I’m not a big fan of boiling the daylights out of my food and have found that a light steaming followed by a quick roasting is a perfect way to prepare broccoli and cauliflower. I’ve been receiving a lot of both of these gems lately. You know, in my-reason-to-live CSA delivery box that is about to come to an end (sniff, sniff).

Big sigh.

Back to the broccoli and cauliflower recipe. Jamie Oliver, who is one of my favorite chefs, has encouraged me to use a mortar and pestle to mush up my spices and I find this works perfect for this dish. Okay, he hasn’t encouraged me personally, but he does this all the time and I have taken a liking to the process. I now have several mortar sizes and use them for all kinds of things.

My dear friend, Miles, who is also a famous English chef uses lots of interesting spices as well. Okay, so Miles doesn’t know we’re dear friends, but he does have a very entertaining blog and has inspired me to use more exotic herbs and spices. Well, not me personally, but his readers in general. In fact, I have some recently purchased fenugreek seeds and cardamon pods sitting right here on my desk waiting for Miles to come to the rescue. He was the reason I bought them and all I’ve done so far is sniff them periodically. Oh my gosh, they smell so good. Especially the cardamon pods. Actually, it’s a toss-up (I just sniffed them both again). I’m addicted.

roasted broccoli & cauliflower
what you need
• several broccoli and cauliflower pieces, washed and trimmed
• 2 teaspoons fennel seeds
• 1 teaspoon coriander seeds
• 1/4 to 1/2 teaspoon red pepper flakes
• 1/2 teaspoon salt (I much prefer Celtic sea salt or Kosher salt)
• 2 tablespoons sunflower seeds
• fresh ground black pepper to taste
• extra virgin olive oil (1 tablespoon or so)

what you do
• preheat oven to 425
• lightly steam broccoli and cauliflower for a couple of minutes, drain well or spin dry, set aside
• put the seasonings in a mortar and grind well (see photo)
• toss veggies in small amount of olive oil (be careful not to use too much)
• cover with seasoning mixture
• spread evenly on rimmed pan and roast for 20 minutes or so, stirring occasionally
• check often so they don’t burn
• serve immediately

Did I rant?

Well, if so, I’m sorry and sad and it’s not my fault.

Go forth and sniff your spices. Whew, all is not lost.

In good health,
Melissa

Get ready for this.

Every day, nearly eight million people “dine” at a KFC “restaurant” (formerly known as Kentucky Fried Chicken). Every single day! In this case, I’m using the words dine and restaurant loosely. There are more than 11,000 KFCs in more than 80 countries and territories around the world. Ugh! It’s bad enough that we eat this stuff, but I also cringe to see our unhealthy fast-food obsession creeping into countries that consider preparing meals and gathering together to enjoy them an important part of their culture.

Combien triste.

The KFC website has links to hundreds of foreign franchises. “Finger lickin’ good” just doesn’t sound right spoken in French.* And addresses like Nantes St. Herblain, 6 rue des Cochardieres should not be connected with an American fast food franchise. French words go with fine wine and gourmet fare, not soda pop and junk food.

Talk about a cultural train wreck.

Although I haven’t read the book, French Women Don’t Get Fat: The Secret of Eating For Pleasure by Mireille Guiliano, I have spent time in France and know that the French take pleasure in eating. Meals take time to prepare, fresh ingredients are used, and people eat slowly and enjoy the food and each other. They put their forks down and talk in between bites. Meals are not made ahead, kept warm under heat lamps, or served in plastic wrap. Food is not tossed at them through drive-up windows. They eat real food and savor each bite. And in general (in general), they aren’t overweight and don’t suffer from poor health at the same levels Americans do.

Unfortunately, that is changing. With places like KFC on the rise in France, Mireille’s next book might be entitled, Uh-oh, French Women Do Get Fat: And End Up With Diabetes And Heart Disease.

We just spent the past several months listening to our presidential candidates talk about rising health care costs and how obesity and chronic disease has reached epidemic proportions. Everyone argued about energy independence, the economy, the health care crisis, and the environment, but no one brought up the food industry as part of the problem. What we eat, where it comes from, how much it costs, how it ends up in our grocery carts or on our plates, how it impacts our health, and what the government chooses to subsidize (or not and why) is a major part of this convoluted equation. Our industrialization of food impacts public (and foreign) policy, but no one seems to connect those dots.

Okay, I’ll stick to my nutritional roots and resist launching into a political rant, but I will suggest we support our local farmers and ranchers and eat a rich variety of wholesome foods. It is healthier for us, healthier for the animals, healthier for the economy, and healthier for the environment. If you’d like more information on these subjects, check the links I’ve provided below.

In the meantime, I’ll get back to my intention with this blog — healthy eating and healthy living. Last week I received a load of Yukon Gold potatoes in my Grant Family Farms CSA delivery and I thought I’d put together a compare and contrast menu for you on how potatoes can be a healthy vegetable choice or an artery clogging bowl of slop.

Nutritional profile of potatoes
• rich source of vitamin C
• high in vitamin B6, which promotes nervous system health, heart health, and is essential for new cell formation
• high in potassium
• good source of fiber, tryptophan, manganese, beta carotene, folate, lutein, zeaxanthin, and copper
• one cup of baked potato with skins contains 133 calories

Healthy holiday mix/mash of Yukon Gold and sweet potatoes recipe
what you need
• 1 pound Yukon Gold potatoes, peeled and chopped into 1-2 inch chunks
• 1 pound sweet potatoes, peeled and chopped into 1-2 inch chunks
• 1/3 to 1/2 cup milk (for dairy-free, use plain rice milk)
• 4 tablespoons butter (for dairy-free, use Earth Balance Buttery Spread)
• 1 tablespoon pure maple syrup
• 3/4 teaspoon sea salt or Kosher salt
• freshly ground black pepper to taste

what you do
• Put the potatoes in a large pot and cover with water. Bring to a medium boil and cook until tender (20 to 25 minutes). Potatoes are done when you can pierce them easily with a fork.
• Drain well, return to pot, and mash them to desired consistency. You can also prepare them in a mixing bowl.
• Put milk, butter, and syrup in small saucepan and heat until butter is melted and milk is warm. Stir gently until well blended. Don’t let this burn, it can happen fast.
• Stir or mix in the milk/butter/syrup mixture and the salt and pepper until well combined.
• Makes 6 servings of about 2/3rds cup each, takes approximately 45 minutes to prepare

Nutritional breakdown of healthy holiday mix/mash of potatoes recipe
• 150 calories per serving with milk and butter (less with rice milk and Earth Balance)
• 4 g of fat (less with rice milk and Earth Balance), no trans-fats
• 11 mg cholesterol (less with rice milk and Earth Balance)
• 26 g carbohydrate
• 3 g protein
• 3 g fiber
• 320 mg sodium
• 369 mg potassium
• Contains 190% of DV (daily value) of vitamin A
• Contains 20% of DV of vitamin C

KFC Potato Bowl

what you need
• A car with gas
• Cash in your pocket
• Approximately 30 to 45 minutes of spare time
• Decent health insurance
• Tums or Nexium

what you do
• Get in your car and drive to one of the 11,000 KFC franchises.
• Push button and talk to speaker stand, ask for “mashed potato bowl.”
• Drive forward 25 feet, idle your car and wait.
• When attendant opens the drive-through window, be prepared to catch food as he/she tosses bag to you.
• After attendant closes window, realize you have no cheap plastic utensils to eat with.
• Wave frantically to get the attention of the teenaged attendant who is ignoring you.
• Honk your horn.
• When 16 year old attendant finally opens the window, sighs, and sputters with disdain, “Like, what do you, like, want now?” — answer nicely that you’d like utensils so you can eat your food.
• When he/she rolls his/her eyes and tosses you a plastic fork wrapped in a paper napkin and covered with plastic wrap, breathe deeply and practice kindness.
• Either eat while driving en-route to wherever you’re going, spilling food on your clothes and endangering yourself and others, or bring home and eat in front of the TV while watching Cops or America’s Most Wanted.
• Feel stressed, bloated, and icky. Eat 2 Tums.

Hey, no one’s perfect. We can all relate to participating in some version of this, but we also know we’d be much better off eating fresh, wholesome food while relaxing and enjoying it. Plus, it takes no longer to make up a bowl of roasted veggies or cook up some rice than it does to order and eat fast food.

Nutritional breakdown of KFC Potato Bowl
• 740 calories PER SERVING
• 35 g of fat (including trans-fats)
• 60 mg cholesterol
• 80 g carbohydrate
• 27 g protein
• 6 g sugar
• 7 g fiber
• 2350 mg sodium
• Contains 8% of DV of vitamin A
• Contains 10% of DV of vitamin C

Yikes!

Assorted links to more information
http://www.angelicorganics.com/
http://www.appetiteforprofit.com/articles.html
http://www.foodroutes.org/
http://www.localharvest.org/
http://casfs.ucsc.edu/
http://www.eatlocalchallenge.com

* My header (lechement de doigt bon) is supposed to say Finger Lickin’ Good in French, although I think I might have said Licking of Good Fingers instead. I like that phrase better anyway.

Go forth, make healthy choices, and lick good fingers.

In good health,
Melissa

I’ve fallen in love.

All three of these winter squash and pumpkin varieties were in my recent CSA delivery box. I liked the way the sugar pumpkin looked so I positioned it as the star in this photo (roasted pumpkin recipe below). I threw the kabocha squash on top at the last minute, mainly to add a splash of green to the photo. As a “food” person, I’m almost embarrassed to say I had never made anything using kabocha squash before. Silly girl.

One shot at making kabocha soup and I’m totally in love with this sweet, rich, and creamy squash. Seriously, this soup tastes like it’s made with sweet cream and butter — all because of the squash. What a wonderful find for my dairy-free (most of the time) lifestyle!

I’m on a mission to use every item I receive in my CSA share, no wasting organic veggies, no buying stuff at the market. So, I’m making things up and experimenting and using other recipes for launching pads and substituting with whatever is in my weekly harvest box. Last month I did a post on the nutritional value of pumpkins and said I had no desire to actually deal with them — that I would just use the canned stuff. I totally take that back! Forget I ever said it.

I used my sugar pumpkin from Grant Family Farms and it was so good, I am forever converted. I’m committed to fresh pumpkins from here on out. This is SO much fun. When your ingredients are wholesome fresh veggies to begin with, you can’t go wrong.

I’ll give you a brief rundown of the nutritional value of kabocha squash and get right to the recipe; if I can remember what I did. It doesn’t matter. You can’t mess it up (famous last words).

Kabocha is the generic name for a Japanese variety of winter squash. They taste a bit like a cross between a sweet potato and a pumpkin. One cup has only 80 calories, but is packed with vitamin A (145% DV), vitamin C, potassium and fiber. It’s also a good source of manganese, folate, omega-3s, and B vitamins. All good stuff. These things are pumped full of antioxidant richness.

I peeled and chopped the squash (see below) before cooking it because that seemed like the best way to make soup, but some sources I read also suggested baking it with the skin on and then eating the skin as well as the meat. Apparently the skin gets nice and soft and tastes great. I’ll try that next time. Or if you’ve done that before, let me know how it worked out.

kabocha squash soup
what you need
1 medium-sized kabocha squash, peeled, seeded and cut into 1-2 inch chunks
1 box (32 oz) vegetable or chicken broth (I like Imagine Organic Vegetable Broth, it’s GF)
4-6 cloves garlic, peeled and finely minced
1 medium onion, finely chopped
sea salt and fresh ground pepper to taste
2 cups fresh spinach, washed and drained

what you do
Put the garlic, onion, and squash in a large pot. Add enough broth to cover the squash, put a lid on it and simmer and steam until it’s nice and soft (about 20 minutes). Mash with a fork or potato masher, add the rest of the broth and mix well. (You could also zitz it up in your food processor or blender.) Let it cook on low for 30 minutes or so. Add spinach and cook for another 3 to 5 minutes. Season with salt and pepper. Once you ladle it into a bowl, you can add some crumbled cheese (feta, goat cheese, or mozzarella) and cilantro on top for garnish. YUM!

sweet and zippy roasted pumpkin chunks
what you need
1 medium sized sugar pumpkin, seeded and cut into 1-2 inch chunks
1 & 1/2 tablespoon olive oil
1 & 1/2 tablespoon maple syrup
2-3 gloves garlic, peeled and finely minced
1/4 teaspoon red chile pepper flakes (or more if you like spicy, none if you don’t)
sea salt and fresh ground black pepper

what you do
Preheat oven to 425 degrees. Put pumpkin chunks in a large bowl. Combine oil, syrup, garlic, red chile pepper, salt and ground black pepper in small bowl and whisk well. Pour over pumpkin and toss gently to cover. Depending on how big your pumpkin is you might need a touch more oil and/or syrup. You want it lightly covered, not drenched. Spread out on rimmed baking sheet and roast in oven for about 20 to 30 minutes — until tender (I like it a little firm, not completely soft and mushy). Toss once or twice while roasting. Serve as a side dish.

I made a big pan of this, served some for dinner and saved the rest in the refrigerator for mixing into a fresh green salad the next day. It was awesome!

Go forth and play with your food!

In good health,
Melissa

P.S. Yes, I know the postscript normally goes at the end, but just in case you don’t make it that far, I want you to know there’s a great recipe awaiting you. Yum!

As seems to be my pattern, I’m barely getting my October post of seasonal foods in under the wire. I figured since tomorrow is Halloween, I’d start with pumpkins, which are incredibly nutritious. However, we all have our culinary limits and one of mine is that I refuse to wrestle with a pumpkin. I’m over it. I organized and managed too many pumpkin carvings when my kids were little. Now I prefer using organic canned pumpkin. It’s so much easier to open a can than it is to dig out the flesh from a whole pumpkin.

Most (99%) of pumpkins used in the US are for jack-o-lanterns. These are those big stringy-type pumpkins that work best as a launching pad for little-kid art. Or big-kid pranks. The smaller “Sugar Pumpkins” are a much better choice for cooking (if you really want to do that). I spend a lot of time in the kitchen because eating healthy gluten-free food is a priority to me, but in this case, I’m going for quick and easy, especially since many of the canned choices are so good. (Recipe for pumpkin buckwheat pancakes to follow.)

Pumpkin is rich in fiber and full of beta-carotene, which is converted to vitamin A in the body. Beta-carotene can be found in orange colored veggies like squash, carrots, sweet potatoes, and pumpkins. It supports eye health and may even help protect against cancer and heart disease.

Raw pumpkin seeds are one of my favorite things to add to granola, trail mix, hot cereal, power bars, wild rice, or to toss on fresh salads. They were considered a medicinal food by Native Americans and although the Indians didn’t know the sciency details, they were right — the seeds are a rich source of zinc, which supports healthy immune function and promotes bone mineral density.

Hey guys, pumpkin seeds also contain phytonutrients called cucurbitacins, which help keep your boy parts running smoothly. Studies show this substance to be beneficial to prostate health, so keep that in mind next time you reach for a snack. And get this, pumpkin seeds are also a concentrated source of protein, so skip the high-fat, high-sugar candy bars and go for a handful of pumpkin seeds instead.

More seasonal foods for October
Apples (for more information on the health benefits of apples, check this post).
Lima beans (butter beans) are an excellent source of fiber, which can help lower cholesterol and promote balanced blood sugar levels. For more information on fiber and the gluten-free diet, check this post.
Onions are a staple in my kitchen. I love grilling onions, which have been a regular part of my CSA box of veggies lately. Onions are a true super food as they’re an excellent source of vitamin C, folate, fiber and contain an important phytonutrient called allicin, which may help lower cholesterol and blood pressure. Plus, onions add wonderful flavor to almost any dish.
Kale (for more information on the health benefits of kale, check this post).

GF/DF Buckwheat Pumpkin Pancakes

what you need
• 1 cup gluten-free buckwheat flour*
• 1 & 1/2 tablespoons pure maple sugar*
• 1 & 1/2 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 teaspoon cinnamon
• 1/4 teaspoon allspice*
• 1/2 teaspoon ginger powder
• 1/4 teaspoon salt
• 1 &1/3 cup brown rice milk
• 2 large eggs, lightly beaten
• 1 teaspoon vanilla
• 3/4 cup canned pumpkin (no sugar added)
• small amount of coconut oil for cooking

what you do

1. Whisk together buckwheat flour, maple sugar, baking powder, baking soda, cinnamon, allspice, ginger, and salt. Set aside.
2. In another bowl, whisk together rice milk, eggs, and vanilla.
3. Pour liquid ingredients over the dry ingredients and blend until combined. Don’t overmix.
4. Gently fold in pumpkin.
5. Pour about 1/3rd cup of batter onto preheated and greased griddle. Flip when the edges of the pancakes fold in and the bubbles pop. Cook until each side is golden brown.

* Make sure your buckwheat flour is GF. Lauren (see comment below) from daringtothrive is right about Bob’s Red Mill. They don’t advertise their buckwheat flour as gluten-free because it doesn’t test out as gluten-free. Buckwheat is naturally gluten-free, but make sure the source you use guarantees that it has not been contaminated.

* I added the maple sugar the first time I made these simply because it was sitting on the counter and there was about 1 & 1/2 tablespoons left in the jar. I add a little to the mix when I make up my own pre-packaged hot cereal for backpacking. It’s great when you’re out in the wilderness and you want a nice sweet bowl of hot cereal before you hit the trail. Maple sugar is expensive, so don’t run out and buy some just for these pancakes. Leave it out or substitute something else.

* If you don’t have allspice, use a pinch of nutmeg.

These pancakes are so good! You can save the extras, freeze and pop in the toaster later. They also make great hiking snacks.

Happy Halloween!

In good health,
Melissa

Those of you with gardens know it’s the tail end of squash season. Do you feel as though your garden has been taken over by this wildly prolific plant? Are you giving it away to friends, family, even strangers? Adding it to everything from pancakes to smoothies?

I thought I’d help you out with an idea for garden-fresh (and gluten-free) enchiladas. You can mix and match your veggies as you please. This isn’t a “real” recipe, it’s just another one of my launching pads, a way to use up your late-harvest veggies. You really can’t mess it up (yeah, I know, famous last words).

what you need

red chile enchilada sauce
I use vegetarian Bueno Red Chile sauce; sometimes the frozen version, sometimes the dried version, sometimes my own version using whatever dried red chile powder I have around. Whatever I use, I always add minced garlic to the sauce. Simple instructions will be on the package, whatever brand you buy. If the recipe calls for all purpose flour, simply substitute brown rice flour to make it gluten-free. Some recipes call for a tablespoon or two, some don’t call for any flour. I usually “doctor” up my red chile sauce with southwest seasonings like cumin, ground coriander, dried oregano, or dried thyme. Like I said, this is just a launching pad, so don’t be afraid to play with your food. Adjust amounts according to how many people you are serving.

corn tortillas (6-inch size)
Make sure they contain only corn (maize) and no wheat flour. You can also use blue corn tortillas, which add a bit of culinary cachet to your enchiladas. Again, make sure wheat flour wasn’t added into the mix. Count on 2 per person for stacked enchiladas and 2 or 3 for rolled enchiladas.

grated cheese
a mix of colby and monterey jack

filling ingredients (these are just ideas, use a mix of your favorites)
squash
tomatoes
bell peppers
cremini mushrooms
onion
corn (small can or scrape it off a cooked cob)
black beans or pinto beans (15 ounce can, rinsed and drained)

what you do
1. Prepare red chile sauce according to package directions, simmer on low.
2. Preheat oven to 425 degrees.
3. Drain and set aside corn and beans (don’t roast with the other veggies). Wash and dice the other veggies, toss in a small amount of olive oil. Spread out on a rimmed cookie sheet, lightly salt, and roast in the oven for about 15 minutes, stirring occasionally. Veggies should be tender and browned in spots. Remove veggies, transfer to a large bowl and add the corn and beans. Toss gently. Reduce oven temperature to 350 degrees.
4. Heat 3 tablespoons of oil in a small skillet. Quickly fry one tortilla at a time, turning once. Drain on paper towels.
5. Using tongs or two forks (this takes some manual dexterity), dip prepared tortilla in red chile sauce to coat. Place red chile covered tortilla on an oven-proof plate, spoon about 1/3 to 1/2 cup of veggies on tortilla, top with small amount of grated cheese and place another red chile dipped tortilla on top. Add a couple of spoonfuls of sauce and some grated cheese and place in the oven for 5 to 10 minutes to heat thoroughly and melt the cheese.

* This is a traditional New Mexican stacked tortilla method, which I really like. But, if you’re making more than two or three servings, this individual method becomes time consuming and a little more difficult. You can also prepare rolled enchiladas by spreading about 1/2 cup of the sauce in a 9 x 9 inch (or 9 x 13) baking dish. Using the briefly fried tortillas (draining on paper towels) — place about 1/3 cup of roasted veggie mix down the middle of the tortilla. Cover with 1 to 2 tablespoons of red chile sauce and a small amount of cheese. Roll up to enclose the filling. Adjust amounts so they roll up and close. Place seam side down in baking dish. Repeat with remaining tortillas, placing them side by side. Spread the rest of the sauce and filling over the tortillas, sprinkle with cheese and bake uncovered for about 15 minutes.

* For a dairy free version, just skip the cheese.

garnish ideas
diced tomatoes
shredded lettuce
sliced avocado
fresh cilantro
black olives

Oh, by the way, Denver area GF bloggers, Pete and Kelli, will be teaching a GF cooking class (FREE) at Whole Foods in Littleton on October 29th. You can read more about it on their blog, noglutennoproblem. If you live in this area, check it out!

Enjoy!
In good health,
Melissa

I’m thinking I may have over-done my anti-sugar tirade, so to make amends, I thought I’d post a gluten-free recipe of mine that is sweetly decadent AND healthy. In moderation, anyway. This is a recipe I posted in the beginning of my blogging days, but I felt it deserved a reprise. And you all know, there’s nothing like chocolate to soothe the soul. Or placate feisty hormones.

I’m sure you’ve also heard the good news that cocoa in small doses is actually quite good for us (more on that later). Yippee, hallelujah, and pass the dark chocolate.

But first, a bit about a conference I just attended — the national CSA (Celac Sprue Association) conference in beautiful (but flat) La Vista, Nebraska. Although I did hear that nearby Omaha is a fun city, I had no time to explore as I spent all my time in lecture halls.

CSA is a non-profit organization of “celiacs helping celiacs” and is a great resource for people struggling with a new diagnosis or those having trouble conforming to a gluten-free diet. Check out their website if you want more information about celiac disease, product listings, label reading, recipes, awareness, or how to find a local support group. CSA is a valuable resource — take advantage of what they have to offer and help support the cause.

Here’s a short list of the topics discussed at the conference (Harvesting Knowledge of Celiac Disease). I’ll spare you the sciency details, but if there’s anything you’d like more information about, please let me know and I’ll expand on that.

The topics listed below were discussed during a continuing education workshop for dietitians.

• Pathogenesis of celiac disease
• Celiac spectrum
• Pediatrics, breast feeding, introduction of gluten to infants
• Medical nutrition therapy for celiac disease
• Nutrient assessment, deficiencies, and nutrient intervention
• Theories for a gluten-free AND casein-free diet
• Autoimmunity and associated disorders
• Managing medical nutrition therapy as a dietitian
• GF diets for acute and residential care facilities
• Label confusion

My next list includes topics discussed during 3 days of information and updates by the medical, science, and support communities. There are a few eccentric and a touch “out there” doctors and scientists in this field. Thankfully so! Most of our top celiac experts are from other countries — Joseph Murray, M.D. (Mayo Clinic) is from Ireland; Peter Green, M.D. (Columbia University) is from Australia; Alessio Fasano, M.D. (University of Maryland) is from Italy; Stephano Guandalini, M.D. (University of Chicago) is from Italy; and Dr. David Sands, plant pathologist and biotech frontiersman is from Montana. Oh wait, Montana just seems like another country, but nonetheless, Dr. Sands is definitely part of this “out there” group of doctors and scientists making a huge difference in the world of celiac disease research and education. Too bad whoever named this disease didn’t come up with something a little cooler than the name celiac sprue. Maybe these guys could get more funding for their research if it all sounded a bit more glamorous — although not easy to do when you’re talking about gas, bloating, and intestinal distress. Things are changing though, our little GF community is even becoming somewhat trendy.

The above highlighted links are to each doctor and the celiac disease centers they are involved with. All are valuable resources. An additional link to information about Dr. Fasano’s research can be found here.

• Celiac disease — a spectrum disease with varied outcomes and challenges
• Sorghum and grain production research
• Review etiology of celiac disease and updates on research
• Healthier grains through biotechnology
• Celiac disease and how it affects family members
• Faith, personal beliefs, and celiac disease
• The search for celiac disease oral therapies
• Improving gluten-free foods
• Developing lifestyle skills
• Clinical trials for therapeutic pharmaceuticals

Lee Tobin, director of the Whole Foods Market GF Bakehouse, demonstrated techniques for preparing an assortment of GF grain recipes. He was the mad scientist of food preparation as he had several things cooking at once. I love watching chefs work their magic and Lee is no exception. I’ll post one of his recipes once I have (hopefully) permission to do so. His acorn squash with cranberry apple quinoa, braised chicken with millet skillet (cute name), New Mexican pozole, and Greek kasha salad were all amazing. Good gluten-free food — and healthy, too. That’s the best kind!

Now on to the important stuff — chocolate.

Several studies indicate pure, natural cocoa to be high in flavonoids (phytochemicals), which are powerful antioxidants that may help protect against cardiovascular disease and cancer. According to the food chemistry geeks at Cornell University, the antioxidant content of cocoa was almost 2 times higher than red wine, 2 to 3 times higher than green tea, and 4 to 5 times higher than black tea. Other studies show cocoa reduces blood clotting and may also stabilize arterial plaque. If you check the Dagoba Chocolate (my favorite kind) website, you’ll find a long list of health benefits.

But before you run out to the supermarket and load up on Mars Bars and Snickers, keep in mind, the research studies touting the benefits of chocolate were conducted using pure, natural cocoa (or cacao if you’re talking about the plant), so stick close to the source. Processed candy bars are not only unhealthy in general, but often contain gluten and other allergens. So skip the packaged cocoa drinks and additive-filled candy bars and buy the good stuff or make your own treats (see recipe below). My favorite source for cocoa powder for my recipes is Dagoba, but there are other good choices as well.

Chocolate as a health food? Sound too good to be true? Don’t question it, just enjoy it! But enjoy the right kind in the right amounts (that “M” word again).

Melissa’s scrumptious cocoa fondue

what you need
• 1/2 cup almond butter
• 10 mejool dates (pitted)
• 3/4 cup water
• 3/4 cups Dagoba cacao powder
• 3 tablespoons coconut milk
• 1/2 teaspoon vanilla

what you do
• this is another one of my “launching pad” recipes that I made up; adjust as your heart desires
• place all ingredients in a food processor
• blend until desired consistency (you may want to add more coconut milk or water)
• serve with fresh strawberries, Fuji apple slices, pears, or even jicama (be creative)

*This makes a lot; store covered in the refrigerator.

Dip and enjoy!

In good health,
Melissa

Who loves collard greens?

Have you ever eaten collard greens? Be honest. Those of us out here in the Rocky Mountain West don’t make a habit of eating these hearty (hardy) plants, but you Southerners do, don’t you?

Okay, we’ll start from scratch. Although collard greens have the exact texture and feel of household rubber gloves, they’re actually quite tasty if you prepare them right. And they are SO healthy — they definitely deserve super food status.

Just look closely at these pictures I took of my Grant Family Farms organic collard greens. Look at the veins, the deep green color, and the firm, fresh leaves. You can literally see the vitality of the plant, the life-force. Not to mention all that fiber. Now, don’t you know this stuff has to be good for you? Seriously. Especially if you ignore that whole rubber glove aspect of the plant. Whoever picked the name added the word green so we wouldn’t get mixed up. Industrial gloves are almost always yellow. Collard yellows wouldn’t sound right, would it? (See below for differences.)

Why collard greens are on my list of super foods:

• contain compounds that help the liver detoxify icky (scientific word) substances
• one of the highest sources of plant-based calcium (yeah! good for us dairy-free people)
• low in calories, high in nutrients
• excellent source of vitamins K, A, C
• excellent source of manganese and folate
• high in fiber

How to prepare and store collard greens:

• rinse well, but avoid soaking as some of the nutritional value will be lost
• I use stems and all; stack or roll-up leaves and cut in 1-inch slices
• the stems contain a LOT of fiber, so use the whole plant
• sauté in small amount of broth or olive oil for about 5 minutes
• store in plastic bag in refrigerator; they stay fresh about 5 or 6 days

Nutritional considerations

Collard greens are part of a class of foods that contain goitrogens. Goitrogens are foods containing certain substances that can disrupt thyroid function in humans. Cruciferous veggies, which include collard greens, and soy-based foods are the main sources of goitrogens (see complete list below). Although there is some controversy about goitrogen foods and thyroid activity, there are also no definitive research studies indicating these foods should be avoided if you have a healthy functioning thyroid. Discuss any concerns you may have regarding this with your health care practitioner.

Goitrogen containing foods

cruciferous veggies
broccoli, kale, Brussel sprouts, cabbage, cauliflower, collard greens, turnips, rutabaga, kohlrabi

soy-based foods
tofu, tempeh, soybeans

other goitrogenic foods
millet, radished, peanuts, spinach, strawberries, peaches

Collard greens and beans recipe
what you need

• one small onion, chopped
• 2 cloves garlic, minced
• 1 cup diced squash (I use zucchini or yellow squash, but it doesn’t matter)
• 3 cups or so of washed and sliced collard greens
• 1/2 (or a little more) cup of GF chicken or veggie broth
• 1 can cannellini beans, drained (15 ounce can, drained)
• 1 can diced tomatoes (reserve a little of the juice)
• sea salt and ground pepper to taste

what you do
Chop onion, garlic, and squash and set aside. Rinse and chop greens. Heat a few tablespoons of the broth over medium heat in a large sauté pan. Once broth is steamy, add onions, garlic, and squash and sauté for about 5 minutes. Add the rest of the broth, tomatoes (and a touch of the juice if you need more liquid) and the beans and simmer on medium-high (almost to a boil). Add collard greens and simmer for another 5 minutes. You want the liquid to reduce so it’s like a big warm bowl of salad, not a sloppy bowl of soup. This is one of my “launching pad” recipes, so there’s lots of room for changes.

Go forth and play with your food!

In good health,
Melissa

The government has made an effort to let us know what we should be eating on a daily basis by creating the Food Pyramid. Rather ironic, wouldn’t you say? Here we are at the top of the food chain and we’re the only animals in need of eating instructions.

And in light of more and more evidence of poor decisions made by our elected officials, maybe we should educate ourselves and figure out what we should eat on our own.

Okay, having said that, I’m going to throw my two cent’s worth into the mix. More irony, you say? I suppose so, but at this point, there’s an overload of complex and confusing information from too many sources. It’s time to slow down and rethink things. We all have to eat, why is it so confusing to choose a healthy diet? Why are we so obsessed with food and yet so unhealthy as a culture? Part of the problem is too many choices in a world of food politics and an industry worth billions of dollars a year — in the United States alone. That can make eating complicated and even stressful.

It doesn’t have to be.

Here are a few tips for healthy eating and a simple recipe for snacking.

1. Eat whole, fresh food (preferably organic).
2. Make whole plant sources, especially vegetables, legumes, and fruit your foundation. You can even eat veggies for breakfast — it’s okay, trust me. Use gluten-free whole grains such as brown rice, quinoa, and teff.
3. For the most part, choose foods you can hold in your hands and wash. Can you wash a box of Kraft mac and cheese or a package of ding dongs? You can wash a tomato and you can rinse brown rice. See how easy that is?
4. Don’t eat food that never spoils. Remember my HFCS post? The pink snowballs and the chocolate hockey pucks? As I mentioned, I’ve had those on my closet shelf for over a year. If it doesn’t rot, it’s not food.
5. If animals, insects, and bacteria won’t eat it, maybe we shouldn’t. Food that has been sprayed with chemicals to repel critters is not a good choice for people either. Whoa, that doesn’t mean bugs are smarter than we are, does it? Yikes, maybe so.
6. You’ve all probably heard this one before — don’t eat foods from the middle of the grocery store. Stick to the periphery where the real food is located.
7. Make it yourself. Learn from your grandmother. Enjoy the cultural wisdom of food. My mother grew up in a very poor family in the south during the depression. I mean dirt-floor poor. They had few food choices, but somehow the family was fairly healthy. All they could afford was assorted beans, cornbread, dandelion greens, whatever fruit or nut tree was around, some oatmeal and an occasional pig, chicken, or fresh-caught game (birds, fish, rabbits). My grandmother also made them all take a dose of cod liver oil regularly. Hmmm? When you think about it, you’ve got some very healthy food choices there. They either grew or caught everything they ate. I know things are different now and you just don’t have time to go rabbit hunting on your lunch hour, but it doesn’t have to be complicated or expensive.
8. To sum it up: eat less, eat slower, use smaller plates, choose fresh ingredients, eat more vegetables, skip the junk food, and savor your food. Part of eating healthy is enjoying what you eat, how you prepare it, the cultural variations, and sharing it with others.

Gluten-free, dairy-free yummy hummus to eat with all those veggies

1 can garbanzo beans, rinsed and drained (15 ounce can — preferably organic)
3 cloves peeled garlic
2 tablespoons tahini
2 tablespoons lemon juice
1/4 cup water (add slowly so you don’t end up with sloppy hummus, you may not need all of it)
1 teaspoon wheat-free tamari (I use the San-J brand as they routinely test for gluten) *
1/2 teaspoon sea salt
1/2 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 teaspoon cayenne pepper (or omit if you don’t want zingy hummus)
2 tablespoons chopped cilantro

This is another one of my “launching pad” recipes. You can customize this any way you want. Switch out the garbanzo beans for pinto or cannellini beans, add minced chile peppers, parsley — whatever your heart desires (or whatever ingredients you have on hand).

Mince peeled garlic in the food processor until finely pulverized. Add beans, tahini, lemon juice, water (a little bit at a time), tamari, salt, cumin, coriander, and cayenne pepper and blend until smooth and creamy. Refrigerate. Remove and let hummus reach room temperature before serving. Blend in cilantro and serve with fresh veggies. Carrots, celery, broccoli, jicama, gluten-free crackers (Mary’s Gone Crackers original flax seed crackers are a favorite of mine), olives — whatever you can think of.

* San-J Wheat-Free Tamari is gluten-free, but contains soy and corn.

Enjoy!
In good health,
Melissa