Bonus Lesson: Nuts & Seeds

In this bonus lesson for How to Cook Real Food, the online cooking class hosted at Nourished Kitchen, you’ll receive a quick, sneak-peak into the cooking class through this brief video covering how to properly prepare nuts and seeds including recipes for a basic pesto sauce and a basic fruit and nut snack bar.  Please note that videos in the online cooking class will be more comprehensive than the brief look at nuts and seeds you see below here.

In this video and using these downloadable print materials.

Preparing Nuts and Seeds Traditionally

Nuts and seeds can be a powerfully nutritive food: rich in minerals, vitamins and antioxidants.  However, as is the case with many foods, nuts and seeds are also potent sources of antinutrients: particularly food phytate which binds up minerals preventing their full absorption and enzyme inhibitors which makes them difficult to digest.  Fortunately, the simple act of soaking nuts and seeds in slightly salty water overnight improves not only their digestibility but also the availability of minerals naturally found in these foods.

Combining unrefined sea salt with warm, filtered water and pouring this salty mixture over your nuts or seeds provides optimal conditions to help mitigate the effects of these two antinutrients.  Leaving the nuts or seeds to soak overnight in warm, salty water, you’ll not only improve the nutrient profile of these foods, but also their texture.  They become softer and, for this reason, are well-suited to cooking and using in sauces like classic pesto, fruit and nut bars, breads and other dishes.  If you have a food dehydrator, you can even dry the nuts or seeds after soaking to make a delicious snack.

In this Bonus Lesson, you’ll learn:

• Why nuts and seeds prove valuable additions to a nourishing, healthy and wholesome diet.
• How to prepare nuts and seeds to maximize nutrition and digestibility.
• How to make a basic pesto using nuts or seeds, herbs and greens and an unrefined oil.
• How to save money making a basic dried fruit and nut bar featuring dates, dried fruit and soaked nuts.

Bonus Class Materials: Video & Printables

• Download the Recipes & Worksheets: Bonus Lesson: Nuts & Seeds

Watch the Nuts and Seeds Video Lesson Now!

Enjoy your free lesson and downloadable material!   I can’t wait to try the nut and dried fruit recipe, because I won’t need an oven or stove top to prepare this yummy snack.

Renee has a small family of 3, and Mary and I are a family of two, so together we decided that it is time for both families to put our money where our mouth is, so-to-speak, and take the plunge to eat more organically and in particular, LOCALLY by investing in one 40 week CSA share commitment.

Eating locally, also known as, becoming a locavore, is defined “as collaborative effort to build more locally based, self-reliant food economies – one in which sustainable food production, processing, distribution, and consumption is locally integrated”  is a topic I will take up in more depth another day

It is exciting to me because the family we are buying our produce live in my town and they are not strangers to me.  The Gillespie family mom, Lynn, wrote the book Cinder Block Gardening (now out of print) that inspired Duane to build the raised beds in my back yard.  They are also the same family who has been  producing fresh Mesculan Greens that I have been buying at the local grocery store for several years.

So when Renee discovered  The Living Farm CSA was starting this month, we decided to join because unlike other CSA’s in our area, the deliveries will be for 40 weeks starting next week (March 20) and going through December.

We have been promised fresh tomatoes by June, which in Colorado is just barely past the frost free date, so early season fresh tomatoes and strawberries, that have been locally grown in the Living Farm’s greenhouses was another big reason we decided to take the plunge and make the commitment.

In our first weekly email newsletter,   Lynn writes about their new CSA:

“This is more than just weekly produce. This is a chance for you to get connected with the land and the farm. I want to take you on a journey of fine food, seasons, loss and triumph. A farm is a living breathing entity all on its own. Then we add the cycles of life, death, hot and cold, wet and dry, wind, bugs and disasters. What we are left with is miracles, life force and skill.

You will be able to taste the hard work, the love and the dedication to bring you this fine food.  New varieties of food that you didn’t even know existed will appear on your dinner plate. Old favorites will spring forth with amazing new and delectable tastes.

If you will allow yourself to go beyond “filling the void” and really embrace the local organic food you will be amazed at what you find. My favorite part of the farm is giving people the “ah ha” moment. When they realize the vast difference of the food and how they feel and function after eating the organic local food.”

Our newsletter advised us that our first pick-up will include Bok Choy, a vegetable I have never tried and don’t know anything about and even included a simple recipe for preparing the Bok Choy that sounds delicious!  Here is the recipe:

Stir Fried Bok Choy (taken from Robin Miller-food network)

1 tbsp. olive oil
2 cloves of garlic, minced
1 tbsp. minced fresh ginger
8 cups chopped bok choy
2 tbsp. reduced sodium soy sauce
Salt and pepper to taste

Heat oil in a large skillet on medium heat. Add garlic and ginger and cook for 1 minute. Add bok choy and soy sauce and cook 3-5 minutes until greens are wilted and stalks are crisp-tender. Season to taste with salt and pepper.

If  hope you will be inspired to investigate what CSA opportunities exist in your area and consider supporting family friendly farming.

In the next few months I will be writing more about our experiences and hope you will follow our adventure and share your family’s experiences with Community Supported Agriculture.

12 guests arriving. 11 coats a’hanging.  10 dripping boots.  9 plates of cookies.  8 people eating.  7 cups a’sitting.  6 ladies chatting.  5 children screaming.  4 degrees outside.  3 broken ornaments.  2 spilled drinks.  1 Christmas party!

Yesterday was my mom’s Christmas party for her neighbors.  Since my husband and I are visiting from Tennessee, we were lucky enough to be invited along with the neighbors.  And because my husband and I had been visiting friends 70 miles away, we arrived just in time for the party, and were lucky enough to escape the prep work.

My poor mother!  Thankfully, she was lucky enough to have the help of a creative neighbor, who enjoys putting together parties.

My mom is always brilliant when it comes to serving food and put together a lovely mix of appetizers and snacks.  She filled our tummies with pinwheels, brushettas, veggie and fruit platters, and topped it off with apple cider and wine.  Neighbors also contributed with a delicious array of cookies.  There are 11 months to diet from one month of Christmas for a reason!

The special part about her Christmas party was that it was made up of mostly neighbors.  What a blessing to live in a place where you know your neighbors well enough to have a party with them.  I think that we all lament the social isolation in neighborhood communities, but few of us have made an effort to reach out.

Of course, it takes time.  My mom has lived in this community for seven years and this was her second neighborhood Christmas party. (The first one was before my dad passed away in December of 2007.)   I appreciate that she was willing to step out and bring everyone together!

Some of the appetizers recipes follow in the next blog entry below.  I hope that you can enjoy making some of these recipes, and perhaps even enjoy them with your neighbors.  Merry Christmas!

Ed Final Note:  Several neighbors mentioned that since we were having such a good time visiting together, we should do this more often!   The success of the party was not the food, but building relationships with friends and neighbors.  Memories created. Goal achieved.

The BLT Bruschetta recipe below is a simple gourmet delight,  very delicious, you must try it!

BLT Bruschetta

5 Slices Maple flavored Bacon, cooked and crumbled
½ C. finely chopped seeded tomato
½ C. finely chopped leaf lettuce
½ C. prepared pesto, divided
½ C. shredded Mozzerella, optional
2 Tbsp  minced fresh basil
¼ tsp salt
¼ tsp pepper
1 10 ½ oz loaf French Bread, sliced thin
3 Tbsp Olive oil

Brush French Bread with olive oil and toast by baking at 400° F 9-10 minutes – watch closely- until golden brown.  Mix crumbled bacon with finely chopped tomato.  Spread pesto mixture on each slice.
Sprinkle with a little Mozzerella.  Heat until cheese is melted and garnish with chopped lettuce and basil.

PinWheels
The red and green ingredients make these colorful and tasty for the Christmas holidays.

2 packages of cream cheese (8 oz.) softened,
1 package ranch salad dressing mix (dry mix)
1/2 cup minced sweet red pepper
1/2 cup minced celery
1/4 cup minced green onions
1/4 cup minced black olives (optional)
3-4 flour tortillas (10 inch)

In a mixing bowl beat cream cheese and dressing mix until
smooth.  Add the red peppers, celery, onion, and olives; mix well.
Spread about 3/4 cup on each tortilla.  Roll up tightly; wrap in
plastic wrap.  Refrigerate for at least 2 hours.  Slice into 1/2 inch
pieces.  Yield: 15-20 servings  (double or triple as needed)  Make
ahead!

My neighborhood Open House will be Sunday, December 20, 2009.   Remember to focus on the guests and relationships.

I hope you have a great time with your holiday get-togethers and a beautiful spread of food with minimal effort.

“Of the eighteen married women who sailed on the Mayflower, only four lived through the first winter to see Fall of 1621.  With the assistance of five surviving girls and one maidservant, the four, thankful to be alive and grieving for those not, prepared a meal of gratitude.”

We have an amazing amount to be thankful for even during difficult times.  I am particularly thankful for the legacy left to my family and I by my late husband Duane, that my daughter and son-in-law will be home for Christmas,  my daughter, Mary for her terrific housekeeping and musical talents, and my son Stephen’s soon-to-be  officer commissioning.  Please post some of the things, large and small  you are thankful for.

I have complimentary copies of either one of my spiral bound books (your choice), A Beginner’s Guide to Baking Bread or  Breakfasts for Busy Moms, for 15 people who post their thankful comments. I am particularly looking for contest particpants willing to share how they have faced very difficult trials this past year and you are still able to see the positive blessings of God’s goodnesss to you and your family.

Gifts for all occasions for just under $10.00 each and the shipping is free! Spiral Bound, Plastic Splash Cover Cookbooks
Coupons codes: Buy Three get One Free – BTGO, Buy Four Get Two Free – BSGT Buy Six Get Three Free – BNGT

I like to get as much of my holiday shopping done in November as I can.  I always need some $10.00 and under gifts for last minute gifts.  My spiral bound cookbooks make perfect gifts for friends and relatives.  These books are filled with tasty, reliable, healthy, practical recipes.

FAST AND HEALTHY MENUS FOR BUSY MOMS by Marilyn Moll

The focus of this book is that, yes, you can cook fast and healthy meals for your family with natural whole ingredients. You must have reliable recipes, a plan, and a willingness to commit to that goal.

A BEGINNER’S GUIDE TO BAKING BREAD by Marilyn Moll
If you’re new to bread baking, this is a no-nonsense, easy to use book that teaches whole grain bread baking step-by step.  Over 90 pages and includes the two-stage process.

BREAKFASTS FOR BUSY MOMS by Marilyn Moll
Kick that cold, breakfast cereal habit and learn to cook a wide variety of nutritious breakfasts, including hot, kid-pleasing cereals using the nutrient packed two-stage process and much more.

Choose any combination of my books – 1 of each, 3 of each, 2 of one, 1 of another or any combination of multiples of three or more of my cookbooks and get one cookbook free for every three cookbooks you put in the shopping cart.  Use the above coupon codes to save  $14.95,  $29.90 or $44.85.  If you want more, put a note in the comments section of check out.

What an easy way to encourage your friends and relatives who are looking for a way to get started with a healthier lifestyle!

Used by Permission from
Soups and Muffins by Sue Gregg

Makes 8 Servings

Soak beans in water during the day or overnight:

8 cups water
2 cups navy or small white beans

Bring undrained beans to a boil and boil for 10 minutes. Reduce heat to keep at very gentle boil for 1 hour or until beans are tender.

Drain the beans, reserving the bean liquid.

Combine in large stock pot:

2 Cups of the cooked beans
2 Cups Chicken Broth
3 Cups bean liquid plus water as needed
1-2 tsp salt or to taste
1 large onion, chopped
3 ribs celery, chopped
2 cloves garlic, minced
1 – 4 oz can green chili, finely chopped
½ tsp dry mustard
2 bay leaves (optional)

In a blender, puree the remaining cooked beans with liquid. Add the following ingredients to the soup pot, cooking about 10 minutes longer to blend flavors and heat ingredients:

Remaining cooked navy beans
1 cup water
2 cups frozen French cut green beans (10 oz) or canned
2 cups chopped cooked chicken

Serve with crusty bread or corn bread.

All you need to do is slice end-of-the-season-very ripe-tomatoes that need to be used up, into 1/2″ thick slices.  Place them into a large roasting pan that has a light coating of olive oil.  Stack up the tomato slices, sprinkle with chopped onion, peppers, basil, salt, pepper, garlic, red pepper if desired.  Bake in a 350 degree oven for 90 minutes.  Blend, pour into freezer containers in 2 cup portions.  Freeze.  Is that simple or what?  I blended in some pine nuts to add a little extra richness, but they are optional.

How easy is that?  You won’t believe how great your house will smell or how tasty this sauce is.  No more Prego, No more Ragu for me.

VOILA!  You have just made use of tomatoes and other produce you might otherwise have put into the compost.
Why didn’t I know how to do this a long time ago?

Try it, you’ll really like it.  I did this while the dinner soup was heating up, we ate dinner, and  dishes were being washed up.  I even get to go to bed at a reasonable hour and I’m not exhausted.

Yesterday I made Pesto with what basil was left from my garden.

Pesto is so easy.  Whirl in your blender, pine nuts or walnuts, Parmesan cheese, at least one cup of packed basil leaves, a clove or so of garlic, dash of salt.  When that is all nice and finely chopped, add a pinch of salt and some olive oil for a smooth paste.

I like to freeze pesto in small portions for that garden fresh taste in the winter time.  I thaw frozen pesto and add several Tablespoons of it to spaghetti sauce to make me remember the summer harvest.  I also use it instead of mayonnaise in a BLT sandwich.  YUMMY!

I discovered that if I add a tiny pinch of Vitamin C powder to the pesto, it doesn’t darken or oxidize.

So is spent yesterday thinking about what I could add to pesto and pasto and make a decent dinner.   While the bowtie pasta was cooking,  I found leftover roasted chicken to chop up and several garden ripe tomatoes.  Chopped up the tomato, combined the pasta, the pesto, and chicken, VOILA!  This dinner was a winner and oh so easy.

I even had time to saute a little bit of garden Swiss chard with garlic and we had greens for a side dish, just like spinach.

My dinner tasted so garden fresh.  Our Colorado growing season is just too short.  I am actually thinking about next year’s garden already.

If you love Pesto, try out my Pesto Lasagne recipe, it is fantastic!

With all those delicious turkey leftovers, here are a few recipes we look forward to each year after Thanksgiving!!! This is absolutely the best part of Thanksgiving.

TURKEY CHOWDER

My friend, Debi Nancarrow, shared this recipe with me in 1985 that had become not only a family favorite of theirs but also part of their “Twelfth Night Party” Celebration tradition. The recipe has been published in a coffee table book celebrating Colorado Christmas traditions and it is probably in other books as well. I guarantee this recipe is a winner for those leftover bits of turkey.

If you make homemade turkey stock from the leftover bones the flavor skyrockets to a perfect “10″! Even if you can’t try this recipe out this year, be sure to save the recipe for future use. I usually double the amounts to have some soup for the freezer. If you let the soup sit a day, the flavor improves with age. We’ve eaten this in bread bowls that I’ve made. Fabulous!

2 C. sliced carrots
3 C. water, turkey broth or canned chicken broth
1 large floret of broccoli OR 1-10 oz box of broccoli
1 C. onion, chopped finely
1/2 C. celery, sliced
1 tsp. salt
1/2 C. ground oat flour (blend rolled oats in the blender to make flour)
2 C. milk or allergy alternative soy product
6 oz. Swiss cheese, grated
1-1/2 C. diced turkey

Combine carrots, broth, onions, celery, broccoli, and salt. Bring to a boil over medium heat. Simmer 10 minutes. Bring to rolling boil again, and gradually stir in the oat flour, stirring constantly.
Let simmer another 10 minutes until lumps disappear. Reduce heat. Add milk, turkey. Remove from heat. Stir in cheese. Serves 4-6.

TURKEY TETRAZZINI

Serves: 6-8 servings (2-1/2 qt casserole)

3 cups diced turkey pieces
10 oz whole grain pasta of choice or use spaghetti
1/2 cup melted butter
1/2 cup whole wheat pastry flour or 6 TB unbleached white flour
1-3/4 cups hot milk, low fat if desired
1 cup Turkey or Chicken broth (homemade is tastiest)
1/4 cup cooking sherry or white grape juice
1/2 tsp. salt
1/4 tsp. pepper
1/8 tsp nutmeg
1 Cup fresh mushroom slices, sauteed in oil or butter OR 4 oz can mushroom stems and pieces, drained
1/3 Cup Parmesan Cheese

1. Cook pasta according to package directions until just barely tender or use leftover spaghetti or other pasta. Rinse, and drain.
2. Make the sauce by blending flour into melted butter and cook and stir over medium heat about 1 minute; remove from heat. Blend in milk and chicken broth. Return to heat; cook and stir until thickened.
3. Blend in sherry, salt, pepper, nutmeg, and mushrooms. Combine pasta, turkey, and sauce and place in casserole dish. Top with Parmesan Cheese. Bake in 350 degree oven for 20-30 minutes or until bubbly. Make two casseroles, one for the freezer and one to serve.

GOURMET TURKEY SANDWICH

Sourdough bread, French bread or whole grain equivalent
Jellied cranberry sauce
Cream cheese
Leftover turkey meat (white meat, preferably)

Spread cranberry sauce and cream cheese on opposite
sides of bread, and then simply layer on some cold left-
over turkey meat.