Natural Living Cuisine

Asparagus

May 12th, 2008 | by Ingrid | Posted in Nature's Foods

Tall and elegant stalks of asparagus are plentiful this time of year and I have wasted no time taking advantage of the harvest. These succulent shoots spring up from underground crowns in hues green, purple, or white, and range in size from pencil thin to thick and juice jumbo.

Varieties

Green asparagus – these stalks appear either completely green or has green stalks with purple tinged leaves.

White asparagus – its creamy white color is developed from restricted growing conditions. It is intentionally grown underground to avoid receiving sunlight, so that chlorophyll does not develop, which will produce green asparagus. It has a milder, sweeter taste and is less fibrous and more delicate than green or purple asparagus.

Purple asparagus – is a cultivar known as Violetto d/Albenga, originating from a region around Albenga, Itally. The stalks are green with deep purple color spears. Purple asparagus gets its color from anthocyanins [also found in grapes and red cabbage]. These spears are softer than green asparagus and are especially good served raw.

Nutritional Profile

Asparagus contains no fat, cholesterol or sodium, has anti-inflammatory and diuretic properties, is an excellent source of antioxidants, and has a lot more to offer from a nutritional standpoint. Asparagus is notable for containing:

Calcium | Copper | Fiber | Iron | Magnesium | Manganese | Phosphorus | Potassium | Protein | Selenium | Tannins | Tryptophan | Vitamin A | Vitamin C | Vitamin B1 [Thiamin] | Vitamin B2 [Riboflavin] | Vitamin B3 [Niacin] | Vitamin B5 [Pantothenic Acid] | Vitamin B6 | Vitamin B9 [Folic Acid-Folate] | Vitamin K | Zinc

Selecting and Storing

Look for firm and crisp stalks with tightly closed leaves. Also check the tips for any shriveled, wet or mushy spears.

Store unwashed asparagus upright in the refrigerator in a container filled with about an inch of water or wrap the bottom ends in a wet paper towel and seal the asparagus in a plastic bag to help keep it fresh and hydrated. It should keeps for about three days refrigerated.

Preparing

Hold the stalks upside down under cold running water to release any sand or soil that might be caught in the tips or soak asparagus in a cold-water bath to remove any sand or soil residue.

After cleaning the asparagus and depending how you will use it, you may want to remove a bit of the tough bottom end of the stalk. Holding the spear close to the bottom and bending it until the bottom inch or so snaps off is one easy way to remove the tough end, or remove the ends of thick asparagus stalks by cutting with a sharp knife.

I usually cut the end off with a knife for less waste and I do not bother to cut the ends when I juice asparagus.

Tips and Suggestions

Here are some suggestions to use and serve fresh asparagus:

Serve whole spears as a crudité with your favorite dip.

Slice thin, fresh raw asparagus and add to a salad

Cut thick asparagus lengthwise in half; then cut the halves in half to make quarters to make asparagus stick.

Asparagus stalks can be peeled using a vegetable peeler.

Try dehydrating asparagus for a few hours for a fresh tasty treat.

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Blackberry Breeze

May 4th, 2008 | by Ingrid | Posted in Drinks | Smoothies

The season for plump luscious berries is upon us. Since making their appearance, I’ve taken the opportunity to become more acquainted with them, especially with blackberries. Blackberries have made their way into several recipes and this simple recipe is one of them.

This drink is one refreshing way to savor the sweet taste of juicy blackberries. Whiz this in a blender and serve as an alternative breakfast drink, to accompany a Sunday brunch, or simply to get a dose of antioxidants any time.

1 cup filtered water
½ cup ripe blackberries
2 tablespoons lemon juice, fresh squeezed
2 tablespoons agave

Blend the blackberries, water, lemon juice and agave in a blender until liquefied. Strain the blackberry juice through a fine mesh strainer to remove any seeds.

This drink separates. Serve immediately.

Serving suggestion: It looks great in a wine glass. Garnish the glass with a slice of lemon or a blackberry.

Serves 1

More drinks you might like to try:

Pomegranate Orange Drink

Star Fruit Smoothie

Plum Rose Smoothie

Ebooks you might like:

Raw Epicurean Beveages – 101 Fresh Organic Drinks

Kristen Suzanne’s EASY Raw Smoothies, Juices, Elixirs & Drinks

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Blackberries

April 22nd, 2008 | by Ingrid | Posted in Nature's Foods

“O, blackberry tart, with berries as big as your thumb, purple and black, and thick with juice, and a crust to endear them that will go to cream in your mouth, and both passing down with such a taste that will make you close your eyes and wish you might live forever in the wideness of that rich moment.” - Richard Llewellyn, Welsh novelist

There is something irresistible about ripe plump juicy berries and the bramble fruit, blackberry, is no exception. Blackberries share many of the health characteristics and antioxidant richness of other berries, like blueberries. They are loaded with vitamin C, contain vitamin E, fiber and even calcium.

Blackberries are relatives of the rose and the soft, juicy fruit grow on thorny bushes or trailing vines and as I have discovered come in many varieties. Here is a list of 22 different varieties and the plant characteristic [erect or trailing, thorny or thornless], and this isn’t even a complete list.

Apache - Thornless, Erect vine
Arapaho - Thornless, Erect vine
Black Buttee - Thorny, Trailing vine
Brazos - Thorny, Erect vine
Brison - Thorny, Erect vine
Cherokee - Thorny, Erect vine
Chester - Thornless, Trailing
Cheyenne - Thorny, Erect
Chickasaw – Thorny, Erect
Choctaw – Thorny, Erect
Dirksen – Thornless, Semi-Trailing
Hull – Thornless, Semi-Trailing
Illini Hardy – Thorny, Erect
Kiowa – Thorny, Erect
Navaho – Thornless, Semi-Erect
Ouachita – Thornless, Trailing and Semi-Erect
Prime-Jan – Thorny, Erect
Prime-Jim – Thorny, Erect
Rosborough – Thorny, Erect
Shawnee – Thorny, Erect
Triple Crown – Thornless, Trailing and Semi-Erect
Womack – Thorny, Erect

TIPS FOR PURCHASING :: STORAGE :: PREPARATION

It is a good idea to carefully check the berries in and at the bottom of the container or basket before purchasing to ensure that none are crushed or moldy. Handle these berries gently as any that are damaged or crushed quickly loss precious vitamins. Look for plump, well-rounded, firm dark purplish-black berries and make sure they are dry, not leaking juice.

Berries have a short shelf life and once you arrive home remove any that are overripe and use them for immediate consumption. Store remaining berries in a covered container, refrigerate, and use within a day or two. Avoid washing them before storing because moisture can collect between the drupelets and cause unwanted mold.

Blackberries do freeze well. Wash and dry only if necessary and place the berries on a flat surface, like a cutting board of a baking sheet, in a single layer, and place in the freeze until they are frozen. Transfer to an airtight freezer storage container, label and date. They should keep well up to 6 months.

When preparing for serving, gently rinse, drain and pat the berries day, if necessary.

Here is one great recipe using blackberries:

Strawberry Panna Cotta with Blackberry [The Daily Raw Cafe]

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Broccoli Bites

April 6th, 2008 | by Ingrid | Posted in Appetizers

PREP: 15 Minutes + 4 Hours dehydration time
TOTAL: 4 Hours 15 Minutes

YIEDS 36 Bites

Broccoli is the star ingredient in this take on the traditional Middle Eastern falafel. A great do-ahead recipe – shape into traditional rounds, into patties, or any shape you like. Keep in the refrigerator until ready to dehydrate or form into desired shape and store in the freeze for future use. I should note, while these broccoli bites are dehydrating, the aroma that drifts through the air is a delicious fragrant backdrop to any get together.

These little crowd pleasers are perfect served as an appetizer accompanied with hummus. Wrap in lettuce leaves with tomatoes, onions and tahini sauce for a substantial meal, or enjoy it alone as a quick and healthy snack.

Note: The dehydration time suggested is based on my personal preference on texture. Feel free to adjust dehydration time to suit your preference.

2 cups broccoli florets
1 cup sunflower seeds
1/4 cup pine nuts
1/4 cup onions, chopped
1 large clove garlic
3 tablespoons extra virgin olive oil
1 tablespoon fresh parsley
1/2 teaspoon sea salt
1/4 teaspoon pepper
¼ teaspoon fresh nutmeg

In a coffee grinder, grind sunflower seeds to a breadcrumb like consistency. Add ground sunflower seeds and the rest of the ingredients to a food processor. Process until the mixture turns into a paste. Transfer mixture to a bowl and refrigerate at least a half.

Scoop out a teaspoon of mixture, roll into a ball with the palms of your hands. Place on a dehydrator tray then place in the dehydrator. Remember to turn midway through dehydrating.

Dehydrate 4 hours.

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