Thrifty Black Beans

Black beans, also known as turtle beans, are generally available both dried and canned. Like most common beans they are said to have originated in South America and Central America, becoming a main part of the diet of the Indians in those areas. Today black beans are a main ingredient in Mexican, Cuban and Brazilian menus.

They are very nutritious, health giving and economical. Black beans contain an excellent amount of molybdenum, very good amounts of folate, dietary fibre, manganese, and tryptophan, and good amounts of thiamin, phosphorus,magnesium and iron. A cup of cooked black beans contains 15 grams of protein and is only around 230 calories, an excellent protein meal for Vegans.

The beans have excellent health benefits. They have a low glycemic index which will stabilize blood sugar levels and provide energy. The fibre will reduce cholesterol and prevent constipation. Black beans contain the most antioxidents out of all the types of beans and contain far more per weight than oranges. The iron in the beans will help boost the hemoglobin in the blood especially if they are eaten with vitamin C, like a glass of fresh juice or a freshly sliced tomato salad for example.

When purchasing ready made meals and delicatessen salads, note that many contain sulphites. The molybdenum content in black beans is an aid in detoxifying these sulphites. So adding black bean soup or salad, when purchasing deli food, will be a plus to those who are allergic to sulphites.

Note: Beans contain purines which break down into uric acid. Therefore those with gout or those who sufffer from kidney stones should not eat them in excess. For those that find beans bloat, why not try Vegan digestive enzymes? 

When purchasing dried black beans check that there is no insect damage or mould. The dry beans should be stored in an airtight container in a cool, dry, dark area. They can be stored for up to a year. Canned black beans are also very nutritious but check there that they do not contain additives. Always buy organic beans where possible. 

There are many ways to serve black beans. Some you will find below. Enjoy! 

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Black Bean and Mango Salad 

By Jolinda Hackett of Vegetarian at About.com  

1 15oz / 425gm can black beans, drained and rinsed

2 cups mango, diced

1 cup sweet red bell pepper, diced

6 green/Spring onions, thinly sliced

1/4 cup cilantro (coriander) leaves, chopped

1/4 cup fresh lime juice

1 tbsp. olive oil

1 seeded Jalapeno pepper, minced or hot sauce to taste

Salt to taste

Combine all ingredients, including beans in bowl. Toss and serve.

Easy Black Bean Soup 

From The Cat-Tea Corner™ Recipe Collection (great site to visit if you are Vegan, love cats and/or love tea).

1 onion, chopped

oil for sautéeing

2 garlic cloves, scored

1 cup water

1 can 15oz / 425gm black beans, not drained

1 can 14oz / 397gm diced tomatoes, not drained (plain or seasoned)

1/3 cup white rice (optionally basmati)

salt and ground cayenne pepper to taste

2 cups strong prepared Lapsang Souchong tea (use twice as much tea leaf as usual)

Sauté the onion in the oil in a 2 quart/ 1 litre pot. When it's soft and slightly browned, drop in the garlic and sauté about a minute longer. Pour in the water, beans with liquid, tomatoes with liquid, and the rice. Bring to a boil, then lower the heat and cover. Let it simmer for about 1/2 hour, until the rice is nice and soft. (While it's cooking, make and eat some salad; try lettuce, roasted red peppers, and olives.) Once the soup is finished cooking, season it with salt and cayenne. Stir in the tea. Then pour the soup into a blender -- including the garlic cloves -- and blend until pureed but you can still see flecks of black bean. (We had to do this in two batches to not overload the blender.) Dee-lish with some crusty bread. About 4 servings.

Black Bean Dip with Veggies

From that wonderful website All-Creatures .org

2 cups black beans, cooked or canned

1 tsp. garlic powder

1 tsp. chili powder

1 tsp. cumin, powdered

2 tbsp. lemon juice

1/4 tsp. red pepper powder (optional)

Place all the ingredients in a blender and run at "high" until smooth.  It may be necessary to stop the blender from time to time, and mix the ingredients with a spoon or spatula to ensure that all the ingredients are thoroughly and uniformly mixed.  (The amount of seasoning is often subjective; so, we suggest you taste a little and add additional seasoning if necessary.)  When finished, scoop out the bean dip into a bowl and place it in the center of a large platter.  Cut the veggies into 2" / 4cm lengths and split as necessary to keep bite sized.  We suggest broccoli florets, carrots, cauliflower florets, celery, cucumbers, green and red bell peppers, scallions, etc.  Arrange the veggies around the dip on the platter in two piles for each variety of veggie, so that they are opposite each other.  This way everyone sitting around the table can reach some of each.  Enjoy!

Finger Lickin' Black Beans

From Spark People submitted by IAMTHEAMYGDALA 

1 15oz / 425gm can black beans

1 14oz / 397gm can reduced salt sweet corn 

1 onion

1 red bell pepper

1 tbsp. olive oil

1/4 cup apple cider vinegar

1/4 cup water

1 tsp. cumin

1 tsp. cayenne pepper

1 tbsp. fresh cilantro (coriander) chopped

+/-2 cloves of garlic 

Sautee onion and red pepper in olive oil. When almost done, add garlic and sautee until cooked. Add can of black beans, corn, water, vinegar, cilantro, cumin, and cayenne pepper. Bring to a boil and then reduce to a simmer. When mixture has reduced somewhat (usually 15 to 20 minutes) dinner is served! Servings: 4

Black Bean Brownies

From ireallylikefood                      

These brownies taste just as good, if not better, than the real thing. It's super easy.

15 oz / 425gm. can black beans, drained and rinsed

2 whole bananas

1/3 cup agave nectar 

1/4 cup cocoa powder

1 tbsp. cinnamon

1 tsp. vanilla extract

1/4 cup raw sugar (optional)

1/4 cup instant oats (NOT rolled oats)

Preheat oven to 350F/177C. Grease an "8x8" / 20cm x20cm pan and set aside. Combine all ingredients, except oats, in a food processor blender and blend until smooth. Stir in oats and pour batter into pan. Bake approximately 30 minutes or until toothpick inserted comes out clean. Allow to cool before slicing. You will be SO suprised to see how good these taste! 

Broccoli a Super Veg

Broccoli (Brassica oleracea italica) has been cultivated for over 2000 years. It is said to have been developed from the cabbage by the ancient Etruscans of the Eastern Mediterranean region. Broccoli only reached France around the 16th Century, and spread throughout Europe and the US around the 18th Century. It is only in recent years that it has not only been recognised as versatile vegetable but also appreciated for it's excellent health benefits. Broccoli is actually an  edible flower and not a true vegetable..

It contains excellent amounts of dietary fibre, vitamins A, C and K, folate and beta-carotene. Broccoli also contains a very good amount of manganese, tryptophan, potassium, phosphorus, magnesium, iron and vitamins B2 and B6.  It has a good amount of calcium, one cup cooked broccoli contains 71.8 mg of calcium. Broccoli contains lesser amounts of most vitamins, minerals and aminos.

Health wise the folate is needed for the normal growth of the tissue and is good for pregnant women. The vitamin C, which is an antioxidant and anti-inflammatory,  helps prevent colds and aids with absorption of it's iron content. Broccoli also contains the phytonutrients indoles and isothiocyanates, which many studies have linked to cancer prevention.. It is also one of the few vegetables that contain cysteine and helps when there is a need, mainly with infants and the elderly, to augment l-cysteine levels in the body and help them, when required, to absorb nutrients from food. L-cysteine is also  required by the body for collagen production and assisting  in skin elasticity and texture. Broccoli is also useful in cataract prevention.

Steamed broccoli is said to provide special cholesterol-lowering benefits. When steamed the dietary fibre binds together with bile acids in the digestive tract making it easier for bile acids to be excreted, and the result is the  lowering of cholesterol levels. Raw broccoli still has cholesterol-lowering ability just not as much. Another broccoli benefit is that good supplies of vitamin A and K help keep our vitamin D metabolism in balance. 

Note : Raw broccoli and broccoli sprouts have been said to contain natural substances that can interfere with problem thyroids, resulting in goiters. Cooking has been reported to inactivate this effect.

When purchasing broccoli select bright to dark green heads which have compact clusters of tightly closed flowerets. Stalks and stem leaves should be tender yet firm. Look carefully at the cut ends of the broccoli stalks and make sure they are closed. Open ended stalks tend to be older and tougher. Frozen broccoli is also good. It normally contains only the florets which are richer in beta-carotene than the stalks. The downside is that it has twice as much sodium, half as much calcium and far less vitamin C as fresh broccoli..

When storing broccoli, never wash beforehand, keep dry. Store in a vented plastic bag or container in the refrigerator for up to 3 days. Another method is to submerge the stem in a bowl filled with ice water. Cover the broccoli heads with a plastic bag, and change the ice water daily for up to 3 days. Wash broccoli thoroughly just before using. Trim the tough portion of the stem about one inch from the bottom and chop for use. Do not overcook broccoli as it will not taste good and your kitchen will stink.

Serve raw in smoothies and salads, lightly steamed for 4 to 5 minutes, or stir fried. Once steamed can be blended for sauces or soups. Enjoy!

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Steamed Broccoli with Almonds, Lemon Zest, and Red Pepper Flakes

From Whole Living 

1 head broccoli, broken into florets, stems chopped into 1-inch pieces

1 to 2 tsps extra-virgin olive oil

2 tbsps slivered almonds, toasted

zest of 1/2 lemon

pinch crushed red pepper flakes

Place a steamer basket in a saucepan filled with 1 inch water. Bring to a boil. Add broccoli. Cover, and cook until crisp-tender, 4 to 6 minutes. Transfer to a serving bowl. Drizzle with olive oil and add almonds, lemon zest, and red pepper flakes; toss to combine. Serve immediately. Serves 4

Quick & EasyBroccoli Salad (Rawfood)

Recipe by Danielle. From the Aug 2010 4 Health Inc Newsletter   

Salad

5 cups of shredded broccoli (I stuck mine in the VitaMix for a few minutes and let it get chopped up... quick and easy ~ Danielle)

1 cup of onions (optional)

1 cup sunflower seeds

1 cup of chopped tomatoes

2 tsps dill (or a handful of fresh dill)

1/4 cup flax seeds

Dressing

1 cup of raw brazil nuts (soaked)

3 tbsps of maple syrup

1/4 cup of water

sprinkle of celtic salt (or other sea salt)

In a high speed blender or food processor, combine all of the ingredients for the dressing. It should come out nice and creamy. Mix together all of the other ingredients. Add the dressing and mix. Simply enjoy.

Golden Bowl

From the Vegetarian Times            

The secret to this recipe is double-frying the tofu cubes to give them an extra-crisp exterior. This recipe was a winner in their 2008 Restaurant Poll, and is a popular entrée at The Grit in Athens, Georgia.

2 tbsps vegetable oil, divided

15oz/425g extra-firm tofu, drained and cut into 1/2-inch dice

2 tsps low-sodium soy sauce, plus more to taste

2 cups steamed broccoli

8oz/227g sliced mushrooms

1 cup finely chopped onion

1 cup diced yellow bell pepper

1 cup sliced yellow squash

1/2 cup shredded cabbage

1/2 cup grated carrots

2 tbsps nutritional yeast, or more to taste

2 cups cooked brown rice

Heat 1 tbsp oil in large nonstick skillet over high heat. Add tofu, and sauté 10 to 15 minutes, tossing with spatula, until light golden brown all over. Sprinkle with soy sauce, and sauté 2 to 3 minutes more to further brown tofu. Transfer tofu to paper-towel-lined plate. Drain and rinse skillet, and wipe dry. Heat remaining 1 Tbs. oil over high heat. Add tofu and all vegetables. Sauté 5 to 7 minutes, or until tofu is browned and vegetables are tender, tossing constantly with spatula. Sprinkle with soy sauce to taste. Sprinkle nutritional yeast over tofu to coat. Sauté a few seconds more. Remove from heat. Serve over brown rice. Serves 4. 

Broccoli with Onions and Pine Nuts

From Mother Earth News   

3 tbsps pine nuts, or chopped, slivered almonds

2 tsps extra-virgin olive oil

1 cup chopped onion, (about 1 medium)

1/4 tsp salt, or to taste

4 cups broccoli florets

2 tsps balsamic vinegar

freshly ground pepper, to taste

Toast pine nuts (or almonds) in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool. Add oil to the pan and heat over medium heat. Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes. Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar and pepper; toss to coat. Serve immediately. Yield: 4 servings, 3/4 cup each.

Squash, Broccoli and Barley Salad

Recipe by Jennifer Joyce  From BBC Good Food  

A flavour-packed, unusual salad that's delicious warm or cold. 

1 butternut squash , peeled and cut into long pieces

1 tbsp olive oil

250g/9oz pearl barley

300g/ 10.5oz Tenderstem broccoli , cut into medium-size pieces

100g/3.5oz SunBlush tomatoes , sliced

1 small red onion , diced

2 tbsps pumpkin seeds

1 tbsp small capers , rinsed

15 black olives , pitted

20g/4tsps pack basil , chopped

Dressing

5 tbsps balsamic vinegar

6 tbsps extra-virgin olive oil

1 tbsp Dijon mustard

1 garlic clove , finely chopped

Heat oven to 200C/392F/gas 6. Place the squash on a baking tray and toss with olive oil. Roast for 20 mins. Meanwhile, boil the barley for about 25 mins in salted water until tender, but al dente. While this is happening, whisk the dressing ingredients in a small bowl, then season with salt and pepper. Drain the barley, then tip it into a bowl and pour over the dressing. Mix well and let it cool. Boil the broccoli in salted water until just tender, then drain and rinse in cold water. Drain and pat dry. Add the broccoli and remaining ingredients to the barley and mix well. This will keep for 3 days in the fridge and is delicious warm or cold.

Wonderful Watermelon

I don't know anyone who doesn't enjoy eating watermelon on a hot, Summer day. Apart from being a wonderful thirst quencher it has a cooling effect on the body. Watermelons are part of the same family as cucumber, squash, and pumpkin. The watermelon is thought to have originated in the Kalahari Desert of Africa. They have been harvested for over 5,000 years and this was even depicted in Ancient Egyptian hieroglyphics. Early explorers used watermelons as canteens.



There are many varieties of watermelon. They come shaped round, cylindrical and now even square, seeded and seedless. Not only do they come in the normal red coloured flesh but also now with orange, yellow, pink, or white flesh. Many raw foodies prefer organic, red fleshed, watermelons with seeds, as they feel they are more nutritious than the more modern varieties.



Even though watermelons are around 90% water they are very nutritious. They are an excellent source of beta-carotene, giving an excellent supply of vitamin C and A, a very good source of B6, and a good source of vitamin B1, potassium and magnesium..Red and pink fleshed watermelons contain the red pigment lycopene. Lycopene like the beta-carotene is a potent carotenoid antioxidant. Studies have found watermelons contain up to 40% more lycopene than found in raw tomatoes.



Health wise they are excellent. The beta-carotene antioxidants in watermelon help neutralize free radicals and build the immune system. This helps in the prevention of many medical problems from asthma to heart attacks. They also alleviate some of the symptoms of  arthritis. The lycopene has been in extensive and on-going studies into its antioxidant and possible cancer-preventing properties.  

The vitamin B6, helps brain function and helps convert protein to energy and the vitamin A helps with eye health.  The potassium contained helps lower blood pressure and alleviates leg cramps. Watermelon also contains the amino acids citrulline and arginine that help maintain the arteries and heart health. On top of everything watermelon seed tea is said to alleviate bladder infections.

When purchasing, pick a watermelon with a smooth skin, free of bruises, dents and cuts. It should seem heavy in weight for it's size. It should have a light spot on the underside where it rested on the ground while ripening in the sun. To test for ripeness, slap with your hand and it should give a high pitched, not flat (under-ripe) or hollow (over-ripe) sound . They can be stored uncut for up to a week at room temperature in a dry area of the home. Wash well before cutting. Once cut, refrigerate.

Watermelon can be prepared in many ways, the flesh can be sliced, cubed or scooped into balls. Both the seeds and the rind are also edible. Although normally eaten raw they can be turned into pickles, jams and jellies. Dried watermelon slices make a sweet-like snack. A cup of diced watermelon is only 49 calories so it can be enjoyed by all.

Useful websites:

What to do with the rind? Go HERE for recipes.

How to cut a watermelon? Go HERE to watch a video and find out how.    

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Watermelon Salad with Jalapeño and Lime

From the Vegetarian Times               

Black sesame seeds add a nice colour contrast to this dish, but if you can’t find them, white sesame seeds work just as well.



3 tbsps lime juice

2 tbsps olive or avocado oil

1/8 tsp lime zest

 2 cups seedless watermelon, cut into 1/2-inch cubes

1 jalapeño pepper, seeded and sliced

1/4 cup basil or Thai basil, cut into thin strips

1 tsp black sesame seeds

1/2 tsp sea salt



Whisk together lime juice, oil and lime zest. Set aside. Place watermelon cubes in single layer in large shallow dish. Pour lime juice mixture over watermelon, and gently toss to combine. Cover, and refrigerate until ready to serve. Place 5 jalapeño rings each in 4 shallow serving bowls. Mound 1/2 cup watermelon in centre of each bowl. Divide marinade among bowls. Sprinkle with basil, sesame seeds and salt, and serve. Serves 2.  Calories per serving: 181

The Green Watermelon

By Annmarie Gianni at the Renegade Health Show  



1 cucumber

2 stalks celery

handful fresh cilantro (coriander)

3 kale leaves

small piece garlic, peeled

1 cup watermelon



First, make a juice from all of the ingredients except for the watermelon. Then, blend the juice with the watermelon. This recipe can be found in our "Smoothies for Optimal Health" book.





Watermelon Aguas Frescas (sugar-free version)

From Elana's Pantry blog - A great place for gluten-free recipes.  

A popular fruit beverage from Mexico.



2 cups watermelon, sliced into 1 inch cubes, discard rinds

1/4 cup lime juice, fresh squeezed

10 drops stevia

ice (lots)



Place watermelon, lime juice and stevia in a Vita-Mix (or other high speed blender) and purée on highest setting until liquefied. Fill 2 large glasses to the top with ice. Pour watermelon mixture over ice. Serves 2.





Grilled Watermelon and Tomato Salad

From treehugger  weekday vegetarian        



4 3/4 inch inch thick slices of seedless watermelon

4 ripe heirloom tomatoes, sliced into wedges

4 tbsps extra virgin olive oil

Kosher salt and fresh ground pepper, to taste

1 tbsp fresh lemon juice

4 tsps aged balsamic vinegar

8 small leaves fresh opal basil

8 small leaves of fresh green basil

Maldon sea salt, for garnish



Prepare a charcoal grill outdoors for direct grilling over high heat. Or, indoors, place a grill pan over high heat until very hot. Using a 3 1/2" / 9 cm cookie cutter, cut the watermelon flesh into four rounds. Place on the grill grates or in grill pan, directly over the heat. Grill on one side only, until grill-marked, and the melon emits a slightly smoky aroma, about 2 minutes. Transfer rounds, grill-marked sides up, to a platter. Place the tomato wedges in a large bowl and toss gently with 2 tablespoons of the olive oil. Season to taste with kosher salt, pepper, and lemon juice. Place a watermelon slice, grill-marked side up, in the centre of each of four appetizer plates. Top each with an equal portion of tomatoes. Drizzle each salad with 1/2 tablespoon of remaining olive oil, and top each with 1 teaspoon balsamic vinegar. Garnish with opal basil and green basil and a few grains of Maldon salt, and serve. Serves 4.





Sparkling Watermelon Juice

From Dr Ben Kim's wonderful health website .



8 cups of ripe watermelon chunks

12 ozs / 350 mls sparkling mineral water

ice cubes

small handful of mint leaves (optional)



Use a strong blender to purée watermelon chunks and mint leaves together. Add a few splashes of sparkling water to get things going, if necessary. Combine watermelon purée with sparkling water in a large pitcher. Chill for one hour before serving over ice cubes in tall glasses. Makes about 6 servings. Please note: This recipe is suitable for anyone on a Full Body Cleanse program.





Watermelon Rind Jelly

From the Watermelon Rind website. 



4 cups cubed watermelon rind

3 ozs / 85 gms liquid fruit pectin

2 tbsps fresh lemon juice

1 tsp ground cinnamon

3 1/2 cups white sugar



To begin this recipe you will first want to take out your blender and plug it in. Next add in your cubed watermelon rind, and blend it until it's a purée. Next take out a saucepan, and add in the watermelon rind puree, white sugar, lemon juice, and ground cinnamon. Moving along, place the saucepan over medium heat, and bring the contents to a boil. Stir as often as needed to keep the contents from burning. Next add in the liquid fruit pectin, and continue stirring. You will want to cook these ingredients for fifteen minutes, then remove the saucepan from the burner. Next skim off the foam, and pour the jelly mix into canning jars and seal them. Refrigerate the jelly after the jars have been opened. We hope you have enjoyed this unique recipe, please be sure to check out our many other watermelon rind based creations.





Pickled Watermelon Rind

From Martha Stewart 

1 pound / 450 gms watermelon rind (from a 3-pound piece watermelon)

3 tbsps plus 1 teaspoon coarse salt

1 1/2 cups cider vinegar

1 1/2 cups sugar

2 tbsps pickling spice

Directions



Using a vegetable peeler, peel outer skin and tough green layer from watermelon rind; cut rind into 2-by- 1/2-inch strips. In a medium saucepan, combine 5 cups water with 3 tablespoons salt; bring to a boil. Add rind. Cook at a rapid simmer over medium-high until crisp-tender, about 5 minutes. Drain, and transfer to a heatproof bowl (reserve saucepan). In reserved saucepan, combine vinegar, sugar, pickling spice, remaining teaspoon salt, and 1 cup water. Bring to a boil, stirring to dissolve sugar and salt; pour hot liquid into bowl with rind. Use a small plate to submerge rind into liquid. Let cool to room temperature. Transfer to a container; cover and refrigerate in liquid at least 2 hours and up to 2 weeks. Serves 8.

Fantastic Figs

Image via Wikipedia

There is nothing nicer than a fresh, organic, wonderfully sweet fig. Sadly they are not available all year round, so the next best option are dried figs. Figs are very nutritious, great for your health, and can be added to both sweet and savoury dishes.

Figs are the fruit of the Ficus tree, which is a member of the Mulberry family. They can be traced thousands of years ago to Egypt and later to Greece and Rome where they were held in high esteem.  Spanish missionaries introduced them to the Americas. Figs come in many varieties and colours, like the pale green/yellow Calimyma with amber flesh, the dark purple  Mission with pink flesh and the green Adriatic with tan flesh.

They are a very healthy fruit to add to your five-a-day, whether they are fresh or dried.  They are a good source of soluble and insoluble dietary fiber, potassium, manganese, iron, vitamin B6 and calcium. Figs are low in sodium but high in fruit sugars.  Internally figs' potassium helps to control blood pressure, their fiber content is a good weight management aid and also relieves constipation, their calcium helps to promote good bone density and drinking fig juice helps to soothe irritated bronchial passages.. Externally the juice of green figs is said to soften corns, reduce skin pigmentation, and relieve many other skin problems. Fig leaves are said to help diabetic patients reduce their amount of insulin intake.

Note : Figs contain measurable amounts of oxalates. Therefore individuals with kidney or gallbladder problems may want to avoid eating figs.

Fresh Figs are very perishable so only purchase what you intend eating in a few days. Store figs in the fridge.  They can also be frozen. Freeze individually then store in a plastic container in the freezer for up to 3 months.  Freezing will change the texture and the figs will be much softer when thawed, but will still be very tasty. Some people like to dehydrate any excess figs rather than buy commercially dried figs. If buying commercially dried figs, look for those that are organic, sun-dried, and which have no added sulphites.  

Figs are in season in the North at the moment, so those lucky enough to see them in your local shops, pop a few in your basket and enjoy a very tasty treat.

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There was an Old Person of Ischia,

Whose conduct grew friskier and friskier;

He danced hornpipes and jigs,

     and ate thousands of figs,

That lively Old Person of Ischia.

Edward Lear  (1812-1888)

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Fig and Mint Salad

From About.com   By Jolinda Hackett,

This unusual combination of figs and fresh mint makes for an unusual raw food salad ~ Jolinda

handful of fresh strawberries, sliced

6 fresh figs, sliced

2 tbsp agave nectar

2 tbsp balsamic vinegar

2 tbsp fresh mint, chopped

Toss together all ingredients in a large bowl until fruits are well coated. Enjoy!

Nutty Fig Bites

By The Vegan Chef    

20 dried figs

1 cup pecans or peanuts

1/2 cup raisins

1/4 tsp cinnamon

1/3 cup peanut butter

finely chopped peanuts

In a food processor, place the figs, pecans, raisins, and cinnamon, and process for 1 minute to combine. Add the peanut butter and pulse a few times to combine. Using your hands, roll the mixture into 1-inch balls, and then roll the balls in the finely chopped peanuts. Store in an airtight container. Yield: 2 Dozen

Fresh Fig and Rose Smoothie

From the Chocolate and Zucchini blog.

6 ripe black figs (about 250gms/9ozs)

2 or 3 large oranges (about 250 ml / 1 cup juice)

2 tsps rose water, plus more to taste

Remove the very tip of the fig stems and quarter the figs. Juice the oranges. Combine the quartered figs, orange juice, and rose water in a blender, and whizz until smooth. Taste, and add a little more rose water if desired. Serves 2

Marinated Green Bean Salad with Dried Figs, Almonds and Olive Vinaigrette

From California Figs   Created by The Chef's Table Restaurant, Fresno, CA

1 shallot, white part only, minced

2 cloves garlic, thinly sliced

2 tbsps balsamic vinegar

6 tbsps virgin olive oil

1/4 cup pitted mixed ripe and green olives, chopped fine

2 cups fresh green beans, trimmed, cut crosswise in 1/2-inch length, and blanched

6 dried California figs, diced 1/4-inch

4 tbsps sliced almonds, toasted

In large bowl, combine shallot, garlic, vinegar, olive oil and olives; mix well. Add green beans, figs and almonds; toss to coat well. Cover and chill. Divide and serve on lettuce leaves, if desired. Serves: 4

Calcium in a Vegan Diet

One question asked by people when becoming Vegan is, will they get enough calcium without supplementation? Yes they will, as calcium is found in most veggies, fruit, nuts, cereals and seeds. Plus the fact that plant protein does not cause calcium loss from bones, unlike animal protein. Research has shown that people who live in countries where the diet is typically plant based have little osteoporosis, even when calcium intake is lower than that in dairy consuming countries. 

Calcium is not only required for bone health it is necessary for the teeth, blood clotting, metabolising iron, the transmission of nerve impulses, the regulation of the heart's rhythm and it alleviates insomnia. It is a major mineral in our bodies and is approximately 2% of our body weight. 

Some examples calcium content of plant food :

1 tablespoon blackstrap molasses 200mg

1 cup broccoli 170mg

1 med baked potato 26mg

1 cup cubed acorn squash 90mg

1 med avocado 30mg

1 cup cubed papaya 50mg

6 dry figs 100mg

1/2 cup golden raisins 43mg

1 cup boiled white beans 150mg

2 tablespoons almonds  50mg

2 tablespoons Brazil nuts 80mg

2 tablespoons sesame seeds 170mg

1 cup quinoa 80mg

1 cup hummus 120mg

1 glass Alpro Soya Milk  240mg

8oz soy yogurt 150 to 300mg

Daily allowances (RDA's) vary by country but basically they state under 8 years - 200 to 800mg, 9 to 12 years 800 - 100mg, 13 to adult 1200mg, adult 1000mg, seniors 1200mg,  Which with a balanced Vegan diet is easily achievable. Vitamin D either obtained by sitting in the sunshine for around half an hour per day or by supplementation will aid with absorption and use of calcium. If you feel the need to take calcium supplementation note that it is best taken in the evening before bed. Note that other causes of calcium loss from the body, other than animal protein, are high sodium intake, caffeine, and smoking. Some medications also affect calcium absorption and calcium loss so check with the pharmacist when filling a script.

On the other side of the coin, the well-known author and supporter of the raw-Vegan lifestyle, David Wolfe  states "Calcium does not build bones. This is one of the biggest misconceptions ever." He believes that silicon and magnesium are the keys to increasing bone density and we should stop taking calcium and start taking them to increase our bone density.  Read  Use Tips from David Wolfe to Increase Bone Density. and decide for yourself. 

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Toasted Quinoa Salad

From Chet Day   by Karen Railey        

3/4 cup uncooked quinoa

1 cup diced carrots

1/2 cup chopped red bell pepper

1/4 cup minced parsley or cilantro

2 sliced green onions

juice of 1 lemon and 1 lime (or 1 - 2 tablespoons of each)

1-1/2 tablespoons tamari soy sauce

2 cloves minced or pressed garlic

1 teaspoon chili sauce (tobasco) (or use a pinch of cayenne, a few red pepper flakes, etc.)

Rinse quinoa and drain. Put in a pot and dry toast until a few grains begin to pop. Add 1-1/2 cups of water, bring to a boil, cover and simmer for about 15 minutes, or until the water is absorbed. Remove from heat and let stand for 10 minutes. Fluff with a fork and let cool. Mix carrot, red pepper, parsley and green onion in large bowl. Add cold quinoa and toss to combine, Whisk together lemon and lime juices, tamari, garlic and chili sauce. Pour over salad and combine well. Chill until serving time. This recipe can be fun. Try throwing in a few fresh raw peas, some fresh raw corn, fresh sliced raw green beans, etc.

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I Love Onions

Image via Wikipedia

I cannot imagine my kitchen without onions in some form or another. Onions, like garlic and leeks, are members of the Allium family. Today I will discuss the common onion which can be found in our supermarkets every day of the year. If the organic ones are available or you have grown them yourself, all the better.

For thousands of years, right back to the Bronze Age, onions have been grown in Asia and the Eastern Mediterranean countries. Ancient cultures used them as a currency, for strength, as an aphrodisiac and in some as part of religious ceremonies. Generally in history up until today they have been reconised for their great medicinal powers and culinary flavour.

Nutritionally onions are a very good source of vitamin B6 (pyridoxine), vitamin C, dietary fibre, chromium, a good source of manganese, potassium, phosphorus, copper, tryptophan and the trace element molybdenum. Plus they also contain powerful sulphur compounds and flavournoids like quercetin, a potent antioxidant, with all their added healthy benefits.

Studies show that regular consumption of onions and other members of the allium family, assists in the lowering of blood pressure and cholesterol levels, improving glucose tolerance, assists in the maintenance of good gastrointestinal, ovarian, breats and prostate health. Also, Vegans take note, onions are excellent for bone health (Journal of Agricultural and Food Chemistry). Onions also assists people with arthritis as their anti-inflammatory properties are said to reduce the severity of pain and swelling. For the same reason they are helpful with respiratory problems and colds.

When purchasing onions make sure their outer skins are dry and unpunctured. They should be very firm. If the tops are still attached they should be fresh looking. Store at room temperature, away from bright light, in a well ventilated area. Once cut store in the refrigerator. Both useful in salads and cooked foods. If you have excess onions they can be pickled, dehydrated, frozen, or even made into onion marmelade, all ways they remain tasty.

If eating for health reasons the best onions are the stronger tasting, more pungent ones eaten raw but as there are so many ways to have them, if eaten daily, whether cooked or raw you should easily reap their benefits. If eating for pure enjoyment note that when cooked at low temperatures, they become more sweet the longer they are cooked. After chopping, roll fresh leaves of parsley between your hands and it will remove the smell. If you have problems with chooping tham by hand, buy one of those little onion choppers that are so inexpensive these days.....forget about cutting under water or with a slice of bread in your mouth!

The thing is to enjoy onions, whatever way you like to eat them. I know I do.

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Vegan French Onion Soup 

From Low Carb Recipes 

8 cups onions cut in thin half circles

6 cups water

4 fresh garlic bulbs pressed or minced

1/4 cup tamari soy sauce

2 tbsps powdered vegetable broth

2 tsps olive oil

A simple fat free delicious onion soup that was altered to nonfat from the original recipe. In a large non stick skillet saute half the onions until they are a deep brown but not burned. The trick is to cook them until they are well browned and tender yet still have a little firmness. Add a little water at a time to keep onions from sticking. Repeat with remaining onions. In a 3-4 qt / 3 litre pot place all the sauteed onions the garlic and water. Bring to a boil reduce heat and simmer covered about 20 min or until soup broth is quite flavourful. Turn burner to lowest heat. Add tamari and vegetable broth powder. Add a little more water if desired. Optional: Serve hot topped with Vegan cheese and croutons or French bread. Servings: 8

Puy Lentil, Red Onion and Herb Salad

A light but filling side dish that would be great for a barbecue.

Recipe from BBC Good Food by olive magazine 

1 small red onion , halved and finely sliced

2 lemons , juiced

2 tsp golden caster sugar

1 tsp ground cumin

1 garlic clove , crushed

300g Puy lentils (large green lentils)

small bunch coriander , leaves picked

small bunch parsley , leaves picked

Put the onion in a bowl with the lemon juice, sugar, cumin and garlic. Toss and leave to marinate for 10 minutes. Cook the lentils until just tender, rinse and drain. Toss with the onion mix, season well then add the herbs and toss again.

Fresh Red Onion Marmalade

From Waitrose 

1 tbsp oil

3 large red onions, finely chopped

1 tbsp mustard seeds

50g / 2ozs brown sugar

1tbsp sweet chilli sauce

125ml / 1/2cup red wine

75ml / 1/3cup balsamic vinegar

Heat 1 tablespoon oil in a pan, add 3 large, finely sliced red onions and 1 tablespoon mustard seeds and cook for 5 minutes. Add 50g brown sugar, 1 tablespoon sweet chilli sauce and 75ml cold water. Cover and cook for 15 minutes, then add 125ml red wine and 75ml balsamic vinegar. Bring to the boil and simmer for 15-20 minutes until syrupy, then serve.

Raw Food Recipes

Raw Onion Rings at Rawmazing Healthy Raw Onion Rings

Raw Food Recipe for Onion Bread – The Renegade Health Show 

Olives - The Taste of the Mediterranean

Olives are a great addition to most savoury meals and have been popular since Ancient times. They are fruits of the Olea europaea tree and native to the Mediterranean region. Many types of olives are available in stores but basically they fall into either the unripe green olive or the ripe black olive category. They are usually available whole, pitted or stuffed in bottles or tins. Sun-dried olives are becoming popular as well.

They cannot be eaten right off of the tree due to their bitterness, so they need to be cured. This is done in various ways like oil-curing, lye curing and brine-curing. Everyone has their particular favourite olive type, mine remains the plain, organic, spring water and sea salt cured, large, green olive.

Olives are a great low calorie, low fat food being only +/-7 calories per olive depending on size. The fatty acids in olives are 75% monounsaturated. Olives are also a good source of vitamin E, iron, copper, and dietary fiber. They have many health benefits. The monounsaturated fats in olives combined with their vitamin E and polyphenols gives excellent anti-oxidant protection, reduces inflammation, and prevents the oxidation of cholesterol in the body. Olives are also said to be excellent in alleviating the severity of arthritis and the side effects of menopause.

Once opened a bottle of olives should be refrigerated. They should be used up within a couple of weeks. To pit an olive just press down on it with the flat side of a knife until you feel the pit pop out. 

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The whole Mediterranean ... the wine, the ideas ... seems to ride in the sour pungent taste of those black olives ... A taste older than meat, older than wine. A taste as old as cold water.

Lawrence Durrell (1912-1990)

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Stir-Frei Pad Thai (Raw Food)

From Rawganique

Pad Thai is a classic Thai dish that just got a rawsome facelift! Your guests will appreciate this dish. Pad Thai means Thai stir-fry; Thai means 'free' in Thai and 'free' is 'frei' in German; hence, stir-frei (be free!) Pad Thai.



1/16 cup ginger

1/3 cup hemp oil

1 tsp coriander seeds

1 1/2 tsps tamarind (no salt or additives)

juice of 1 lemon

1 clove garlic

3 black olives (pitted, raw, organic, sun-dried, salted OK)

1 medium tomato, sliced

1 handful crimini or other mushrooms, quartered

Nama Shoyu, 3 tsps or to taste

4 zucchinis

2 cucumbers



Blend the ginger, olive oil, coriander seeds, tamarind, lemon juice, olives, and garlic in a high speed blender such as the Champ HP3 until well liquefied. Turn the zucchinis and cucumbers into fine angel hair spaghetti with the Spiral Slicer and toss the resulting 'noodles' with the sauce. Add Nama Shoyu (unpasteurized soy sauce) to taste. Garnish with a sprig of parsley as well as tomato & crimini mushroom slices and red bell pepper rings on the side. Enjoy!





Winter Cabbage Wraps with Garlic-Ginger Dip (Raw Food)

From Karen Knowler, The Raw Food Chef's Newsletter ~ sign up for some great ideas

Raw cabbage? Not necessarily my idea of fun - or at least it wasn't until I tried this recipe! Cabbage doesn't always "feel" right in summer, but at this time of year when lettuce loses some appeal, this is the perfect replacement. I invite you to suspend disbelief long enough to make this and eat it... you'll be very glad you did! ~ Karen



For the wraps:

white cabbage leaves

avocado

tomatoes

black pitted olives

coriander (cilantro)



For the dip:

olive oil

water

lemon juice

lime juice (optional)

coriander (cilantro)

garlic

fresh ginger



To make the wraps: Open the cabbage leaf and make a thick column of avocado slices down the middle, leaving a fair amount of space either side. Pile on slices of fresh tomato, pieces of black pitted olives and top with a generous amount of fresh coriander.

To make the dip: Pour a small amount (about 3 tablespoons) of olive oil into a small bowl. Add the juice of half a lemon, and, if you have one, the juice of a lime. 3) Add about 20 stalks of finely chopped fresh coriander, a small piece of ginger finely chopped, and half a bulb of garlic, finely chopped. Add water to make the mixture less oily, but obviously do not water it down too much, or the taste will be spoiled. Serve the dip in a tiny dipping bowl and your cabbage wraps laid open or secured with a cocktail stick. Prepare for true winter decadence.Use this dip to give an oriental twist to the cabbage wraps.





Tapenade (Raw Food)

From Dr McDougall's Newsletter

This tapenade makes a wonderfully flavourful sandwich spread. It’s also a wonderful dip with crackers or baked pita chips for parties.



1 cup pitted kalamata olives

1 small clove garlic, smashed and peeled

2 tbsps capers

1 tbsp fresh thyme leaves

3 tbsps roughly chopped fresh flat-leaf Italian parsley

freshly ground black pepper to taste

3 tbsps water



Pop the garlic through the feed tube of a food processor and process until minced. Add the rest of the ingredients all at once and pulse until nearly smooth, yet still has some texture.





Orange and Black Olive Salad (Raw Food)

From Family Oven

Mint and coriander infuse this orange and black olive salad with Mediterranean flavors. Serves 4.



5 Valencia or navel oranges

1/3 cup chopped fresh mint

2 tbsps chopped pitted black olives

1 tbsp extra-virgin olive oil

1 clove garlic, finely chopped

1/2 tsp ground coriander

pinch of sugar

salt to taste

lettuce leaves



With a sharp knife, remove skin and white pith from oranges and discard. Working over a bowl, cut orange segments from their surrounding membranes and let them fall into the bowl. Squeeze any remaining juice from the membranes into the bowl. Add mint, olives, oil, garlic, coriander and sugar. Season with salt and toss gently. Serve on lettuce leaves.





Mediterranean Flatbread Pizza

By Chef Jason Wyrick From the Vegan Culinary Experience



1 cup. of garbanzo beans (chickpeas), rinsed

¼ cup of water

¼ cup of tahini

¼ cup of olive oil

¼ tsp. of salt

1/8 tsp. of cayenne pepper

1 tsp. of lemon juice

20 pitted Kalamata olives

1tbsp. of fresh tarragon leaves

1 flatbread crust



Blend together the garbanzo beans, water, tahini, olive oil, salt, and lemon juice until it is smooth. [*Note that not all blenders work the same, so you may have to adjust the water content to get this smooth.] Spread the blend over the flatbread crust, leaving about ½” of the crust exposed. Sprinkle the cayenne pepper over the spread. Place the olives evenly on top of the spread. Bake the pizza on 350F/175C for 50 minutes or until the crust is golden. Remove the pizza from the oven. Sprinkle the fresh tarragon leaves over the pizza just before serving (do not use dried tarragon). The flavors of this pizza go well with most Middle Eastern drinks. Try a cinnamon tea or Arabic coffee.