Hold on to what is good
Even if it is a handful of Earth.
Hold on to what you believe
Even if it is a tree which stands by itself.
Hold on to what you must do
Even if it is a long way from here.
Hold on to life
Even if it is easier letting go.
Hold on to my hand
Even when I have gone away from you…
Nancy Wood
Peace and Brightest Blessings
It’s one of those days when everything technical seems to be at odds with me. This is a common theme but one I’ve learned to just laugh about. The smart phones and smart cars sometimes are just smarter than me. So between the tech hurdles and the fact that it is raining here in New England where it should be snowing, I’ve decided to get out my favorite grains and start cooking.
I love millet and it is my favorite grain for breakfast. I made this very simple millet and corn recipe this morning and even though all things technological have failed me, my millet and corn did not. When cooking millet remember a little goes a long way. 1 cup uncooked millet will yield you about 3 cups of cooked grain. Though corn is difficult to find in a non GMO variety It is out there. The link below is one potential place to find it but also ask your grocery store or whole foods market to find it for you.
http://www.nongmoshoppingguide.com/brands/all-products-for-brand.html?bid=222
Soft cooked Millet with Corn – 4-6 servings
1 cup millet, washed and soaked 4-6 hours
½ – 1 cup fresh or frozen corn (I find a non GMO organic variety)
3 ½ cups spring water
Pinch of sea salt
Place millet in a heavy pot, add water and salt.
Cover and bring to a boil
Place a flame deflector under the pot, reduce flame to medium-low and simmer for approximately 20 minutes.
Add corn to pot and simmer for an additional 10 minutes until most water has cooked out.
Check the pot to make sure the millet is not sticking to the bottom or burning. Adjust flame as needed.
Benefits of Millet
Millet supports kidney, liver. stomach and spleen function. It is used for gastrointestinal irregularities and cooking it with winter squash increases its medicinal value. Millet is very helpful in regulating blood sugar and has been effective when used to treat thrush. Millet is also helpful in reducing inflammation and pain related to rheumatic and arthritic conditions.
Millet contains all the necessary amino acids we need, it is high in protein, iron, phosphorus and B vitamins especially niacin. It is also gluten free and due to its high alkaline ash content it is the easiest grain to digest.
Picture above are at the far left Hato Mugi or Job’s Tears; top grain is Quinoa; right grain is Farro; bottom grain is Millet.
Another favorite grain for me is quinoa. Although it is technically a seed, quinoa is a fantastic side dish and can be used as a grain. Last night I made a very simple quinoa as a side for my maple glazed salmon. As with all grains I recommend rinsing well and in most cases soaking grains overnight. Quinoa does not have to be soaked overnight, but be sure to rinse it well and soak for about 20 minutes then re-rinse to assure all the bitter saponins are rinsed away.
I simply used 1/2 cup of tri-color (red, white and brown) quinoa to 1 cup organic non GMO vegetable broth. Place the quinoa in broth, bring to a boil, cook for no more than 5 minutes and then let it rest for about 10 minutes before serving. Allowing it to rest in a lidded pan brings out it’s nutty flavor and also makes it fluffy rather than sticky.
Other delightful and healing grains include Hato Mugi, from Asian which is also a seed, and Farro an ancient grain originating in Italy.
Hato Mugi is said to aid in reducing bloating, lowers blood sugar levels, enhances beautiful skin and has been used as a cancer fighting food. If you are pregnant or breast feeding it is not advised to eat Hato Mugi.
Farro is high in fiber and mineral rich. It can be used in the same way as rice and is often used by Italian cooks in their risotto dishes.
Here are some additional resources:
for Hato Mugi – http://www.kushistore.com/Japanese-Hato-Mugi-Jobs-Tears-GR002.htm
for Farro – http://www.npr.org/2013/10/02/227838385/farro-an-ancient-if-complicated-grain-worth-figuring-out
for Millet – http://www.thekitchn.com/how-to-cook-perfect-millet-every-time-cooking-lessons-from-the-kitchn-185974
for Quinoa – http://www.whfoods.com/genpage.php?tname=foodspice&dbid=142
“Waking up this morning, I smile. Twenty-four brand new hours are before me. I vow to live fully in each moment and to look at all beings with eyes of compassion.” Thich’ Nhat Hanh
Be Well and Enjoy
My training in The Macrobiotic Leadership Program at Kushi Institute taught me about cooking for the seasons using local foods and the yin/yang qualities of those foods. My favorite meal continues to be Adzuki Beans and Squash with Polenta. Perhaps it has to do with the fact that I’m Italian and Polenta is a staple grain in many Italian homes. I think it may be that the chefs at Kushi Institute just know how to make this meal taste wonderful!
I plan to have baby bok choy along with the polenta which will be pan fried as described below. Let me share the recipe and some of the health benefits of eating this meal.
Azuki Beans and Squash – From Changing Seasons Cookbook by Aveline Kushi
1 cup Azuki Beans, washed and soaked at least 6-8 hours
1 cup good quality organic winter squash such as butternut or Hokkaido pumpkin, washed with seeds removed cubed with skin left on.
¼ sea salt
1-2 inch piece kombu
Water
Soak kombu in ¼ cup water 5 minutes
Cube squash and set aside.
Place soaked kombu in bottom of heavy pot.
Add presoaked beans with soaking water on top of kombu, try to keep the kombu under the beans.
Bring to boil then reduce heat and simmer for approximately 30 minutes.
Add the cubed squash on top of beans and make sure the water is covering just the beans so squash is steamed while cooking.
Continue to cook over low heat for 45 minutes checking often to assure the beans are no burning on bottom of pot.
Benefits of Azuki Beans * From The New Whole Foods Encyclopedia
Adzuki beans are an excellent source of soluble fiber, which helps to keep cholesterol levels in a healthy range. Lower cholesterol is associated with a lower risk of heart disease. They also contain folate, potassium, and magnesium, all of which are essential for a healthy heart.
The fiber in adzuki beans helps to keep the digestive system running smoothly, prevents constipation and may help to prevent colon cancer.
Maintaining healthy blood sugar levels also help to prevent and treat diabetes. Being diagnosed with diabetes means that your body cannot keep blood sugar levels in balance – the fiber and nutrients in beans helps to keep them at normal levels. The fiber in adzuki beans fills your stomach and keeps you feeling satiated longer. They are also high in protein which helps to keep blood sugar levels low and which, in turn, may help to keep weight off.
Adzuki beans are a good way to get B vitamins, including B6, B2, B1, B3, and folic acid.
Benefits of Squash * From The New Whole Foods Encyclopedia
Squash is naturally sweet and is a good source of beta-carotene and complex carbohydrates. Eating winter squash improves our digestion, provides more energy and balances sugar intake healthfully. It is considered to be a chi tonic that is medicinal to the spleen, stomach and pancreas in some healing traditions. Squash contains vitamins A and C, potassium and magnesium. It has anti-carcinogenic properties due to containing high amounts of pre-vitamin A and carotenoids.
Pan Fried Polenta with Kuzu Mushroom Gravy – A favorite lunch at Kushi Institute
1 cup yellow corn grits
3 cups spring or well water
Pinch sea salt
Toasted sesame oil
Place 3 cups water in pot with a pinch of sea salt, cover and bring to a boil.
Add corn grits stirring constantly to prevent grits from lumping and bring to boil again.
Cover and reduce flame to medium low and simmer for approximately 20 minutes.
Remove from flame and pour polenta into a pyrex baking dish.
Allow the polenta to cool until it is firm to the touch. Cut into 3 x 3 inch squares or if using pie plate 8 equal pie shaped pieces.
Add toasted sesame oil to a skillet add polenta squares and fry them until golden.
Serve warm with Kuzu mushroom gravy. (see recipe below)
Manor House at Kushi Institute where student are housed during their programs.
Kuzu Mushroom Gravy
4 cups spring water
6 tsp. shoyu
1 tsp sesame oil
3 Shiitake mushrooms, rinsed, soaked and thinly sliced
¾ cup leeks, washed and thinly sliced
7 Tblsp parsley, scallion or chives finely chopped
5 tsp kuzu
Heat oil in skillet and sauté leeks for 2-3 minutes.
Add shiitake mushrooms and continue to sauté for 3-4 minutes.
Add the water, cover and bring to a boil. Once boiling reduce flame to medium low and simmer for 5 minutes.
Reduce flame to very low and add diluted kuzu stirring it constantly until the sauce becomes thick. Add shoyu and continue to cook for 2 minutes.
Turn off flame and add parsley or chives, serve over polenta.
Benefits of Kudzu – Kuzu * From The New Whole Foods Encyclopedia
Kudzu root is a very vigorous plant that was originally grown for its fast growing, soil erosion protective qualities in southern United States. It is seen as an invasive plant in the United States but in other parts of the world it has been highly valued for its medicinal benefits for centuries. Kuzu is a tonifying herb that has been used topically to relieve acute pain, stiff neck and shoulders. It is also taken to aid intestinal and digestive disorders, food allergies, headaches, fever, vertigo, diarrhea and hangovers. Kuzu assists in cleansing the intestinal villi thus aiding in better absorption of nutrients.
Kuzu contains anti-inflammatory and antimicrobial agent daidzein. Daidzein helps to prevent cancer and its genistein helps counter leukemia. Research done recently confirms that regular use of Kuzu suppresses the desire for alcohol.
Kuzu is used as a thickener in place of arrowroot and cornstarch. To use Kuzu put it into a small amount of water to liquefy then add to recipe as thickener.
Benefits of Corn * From The New Whole Foods Encyclopedia
Though it has become more difficult to find non GMO corn in the US it is worth to search. Corn is a chi tonic that strengthens overall energy and supports the stomach, kidneys and large intestine. Corn can also be used to treat heart disease and loss of appetite. It stimulates bile flow, prevents the formation of urinary stones, lowers blood sugar and is used to treat cases of difficult urination or edema.
Corn is the only grain to contain vitamin A with yellow corn containing a higher level than white corn. Corn’s natural sweetness satisfies sugar cravings.
Benefits of Shiitake Mushrooms * From The New Whole Foods Encyclopedia
Shiitake mushrooms support the spleen, stomach and liver functions and are a blood and chi tonic. They are restorative in that they detoxify the digestive system and related organs and help to rid the body of excess phlegm and mucus. Shiitake contain two potent substances with proven pharmacological effects as immune regulators and antiviral and antitumor agents; they also positively affect the cardiovascular system. Shiitake is used in eastern medicine to treat diseases involving depressed immune function inclusive of cancer, AIDS and flu. They are rich in vitamin D, B2 and B12 and are a good source of minerals when grown in a mineral rich medium.
I hope you enjoy this meal. 
Kira, Pooh and me all wish you happy healthy eating!
I want to offer warm wishes to you all for this New Year! I truly hope that this year will be filled with loving memories, exciting adventures and a sense of peace in who each of you are…just as you are.
I am so grateful for the loving family I was raised in and for the loving family I have had the delightful pleasure of raising. I wake each morning and acknowledge my blessings. My three children are the first to come to mind. I am proud of their accomplishments and the people they have become. AND they have chosen partners who are equally as wonderful as they are…what a treat!
Taking a walk after brunch at Haven in Lenox MA. They took me out for brunch and to see Shakespeare and Company’s production of “It’s a Wonderful Life: A Live Radio Play.”
Brunch was fantastic complete with a mimosa not my mid day norm.
And the play, “It’s a Wonderful Life: A Live Radio Play” is my favorite holiday show and this production was enchanting. After the show I asked a complete stranger to take a photo of us all together. She obliged enthusiastically as did my children and their partners (Hannah’s sweetheart, Matt not pictured here, was in California).
This life is a gift so live it as if you are the star of your own play. Be strong when needed, be kind every day, be loving in all that you do, eat healthy, be well and then know it is good.
Peace and Brightest Blessings to you all!
My kitchen remodel is nearly done and it’s looking great! We have had a ton of fun cooing together this past week and learning where things are as we go. The contractors will return after the New Year but for now it is just my kitchen. Sharing it here with my daughters, Hannah who flew in from California and Kristen who came over to bake.
I hope you all are enjoying this season of family and friends. It has been quite busy in my kitchen and I’d like to share a couple recipes with you that we like to make. The first is so delicious and yet so simple and comes from The Kind Diet Cookbook by alicia silverstone.
Chocolate Peanut Butter Cups:
½ cup Earth Balance butter
¾ cup crunchy peanut butter (preferably unsweetened and unsalted)
¾ cup almond meal
¼ cup maple sugar or other granulated sweetener (I used regular sugar and it was fine)
1 cup grain-sweetened, nondairy chocolate or carob chips
¼ cup soy, rice, or nut milk
¼ cup chopped pecans, almonds, or peanuts
The refrigerator in the background which is my living room is going to the Habitat for Humanity Re-store soon!
Chestnut Tarts:
1 cup (5ounces) whole peeled chestnuts roasted or bottled dry chestnuts
1 teaspoon vanilla
¼ cup maple syrup
2 large egg whites (free range, organic or egg substitute)
¼ tsp salt
2 packages 15 count phyllo pastry tarts
½ cup fresh whipped cream
Off to see Shakespeare and Company It’s a Wonderful Life: A Live Radio Play with all my Children. Photos and story to follow.
Kira and her pal Pooh approve of the kitchen remodel mostly because they can see out the new back door.
Be Well and Enjoy!
I love waking to a snow covered landscape which was the case this morning. I’m not sure what it is that makes me so happy when it snows but I do know it brings the kid out in me. I couldn’t wait to get outside with the dogs and play. Thankfully, my daughter came to help shovel so that task also became fun!
We could hear others in the neighborhood talking as they were shoveling. In the distance someone had a snow blower running and it sounded like it was in a box because the snow covered ground absorbed the harshness of the machine. It was time for lunch when we finished and I realized there was nothing quick to make so I had some hummus while planning what to make for dinner. Kristen came in and had some of the gluten free ginger cookies I had and checked out my nearly completed kitchen renovation that is awaiting the counter top and appliances!
I can’t wait to be cooking in my kitchen again. When preparing meals these past few months I have gathered ingredients from my storage jars in the upstairs bedroom, brought them to the small table in my living room where I prepared them for cooking and once prepped brought everything to the range we moved into the basement. I have certainly got my exercise running up and down the stairs while cooking. it will seem so easy to make meals when it is all in one space on one floor.
The gas range will fit into this space
AND the refrigerator will go here.
Those ginger cookies were really good but I ate too much sugar today so I made a wonderful Shiitake Mushroom Soup for dinner to help rid my body of all the sugar. It was delightful and a perfect way to end this very busy winter day full of blessings.
Shiitake Mushroom Soup
1 bunch scallions, sliced thin, white and green parts separated
1 (1-inch) piece fresh ginger, chopped
3 cloves garlic, minced
2 tablespoons toasted sesame oil
8 cups water
2 inch piece kombu
1/4 cup bonito flakes
3 oz dried shiitake, rinsed and soaked for 5 minutes or 10-12 fresh shiitake
½ cup sweet white miso
1 pound baby bok choy, cut in quarters
8 oz firm tofu cut into small cubes
1) In a large soup pot over medium heat add the scallion white parts, ginger, garlic, and sesame oil.
2) Cook for 1 minute and add 8 cups water.
3) Rinse the kombu and soak it for 5 minutes, add it to the pot along with the bonito flakes.
4) Bring it to a simmer and cook for 10 minutes – do not let it boil.
5) Remove the kombu and set it aside.
6) Add the shiitake mushrooms and miso to the pot and let it simmer gently for 10 to 15 minutes, or until the mushrooms are hydrated and tender.
7) Add the bok choy and simmer until it is tender, about 10 minutes.
8) Add the tofu and cook for another 5 minutes.
9) Ladle into bowls and garnish with the reserved green parts of scallions.
I am counting my many blessings this evening including my wonderful children, my warm home in this beautiful part of the world and my health.
That’s all for this week.
Brightest Blessings
I love the way snow and sunlight interact to create brilliant sparkles and the quiet of a walk when snow is falling.
http://www.tnpsc.com/winterdreams.htm
Ingredients
Preparation
When you think about the word healthy. what comes up for you? Do you believe it is attainable for you? If you could change anything about the way you live, work, play and eat what would it be?
Is this in the cards for you?
Simple questions that may not be so simple to articulate but they are certainly worth exploring particularly with the holidays quickly approaching. The addition of the expectations that go along with the holidays can sometimes upset the very careful balance we create to be more fully present in our lives. Some of us become overwhelmed by the prospect of adding holiday planning into our already hectic lives. I hope to offer a few strategies and at least one easy recipe to reduce stress and allow you to enjoy your holidays however you choose to spend them.
First, remember what it is you love so much about the holidays. Focus on that and make it the priority of what you plan. Next, make a task list of what needs to be accomplished and set up a time to share with others so you don’t feel alone in making things happen. If you share the tasks not only do you feel less pressure but those you love feel needed as you are all in it together….it can be really fun! And finally, keep it simple. Some of the finest memories come from the most delightfully simple things.
The recipe I offer up today is just that sort of dish…simple but truly memorable.
White Bean, Brussels Sprouts and Pomegranate Tart
Ingredients:
1) Preheat oven to 425, coat 9 inch pie plate with cooking spray/oil
2) Toss the Brussels sprouts with 1 Tbsp. olive oil season with salt and pepper if desired and appropriate. Roast Brussels sprouts for 10 minutes turning once, or until browned set aside and reduce heat to 400.
3) Puree beans with remaining olive oil in a food processor until smooth.
4) Roll puff pastry into 12inch square and press into pie plate allowing edges to hang over the pie plate ½ inch or so. Prick bottom with fork and bake for 15 minutes until golden brown.
5) Spread the bean mixture onto hot crust, top with beans Brussels sprouts and sprinkle pomegranate seeds over top.
And only about 300 calories per serving for those of us counting calories.
I recommend using organic bulk, whole grains and beans whenever possible as it is healthier and in fact more cost effective to do so. If you chose to prepare dried cannellini beans first rinse them and then soak overnight of for at least 6 hours. This removes the enzyme inhibitors that are on all dried unprocessed whole grains, beans, nuts and seeds which can upset our digestion. Soaking beans helps break down the oligosaccharides, the indigestible sugars that cause gas in beans, as well as removing tannins, phytic acid and tryspin inhibitors.
Add about a 1 inch piece of Kombu to the beans (you will need to rehydrate the Kombu soaking it for about 5 minutes before you add it to the pot) as well to further help in making them easier to digest and to add in minerals from this sea vegetable. First place the rehydrated Kombu in the pot along with the soaking water, place soaked beans on top and cover with about 1 inch of water. They will cook from between 50 to 90 minutes depending on the bean and the texture you are seeking. Skim off the foam that gathers on top of the beans when they first start to cook as that contains the tannins and phytic acid that create digestive issues.
see photo of Kombu below: I recommend buying Maine Coast or Atlantic Sea Vegetables.
You can find kombu in Asian markets, at Whole Foods and in many health food markets.
Be Well
We came to the Earth as absolutely loving beings.
That is our basic nature. And all we want is to have a joyful life together…..
A peaceful, harmonious, laughter filled, song-filled kind of life together.
Brooke Medicine Eagle
This photo was taken at South River Miso in Conway, MA
I awoke this morning feeling grateful for the sunshine and for my lovely life. It made me smile to think about what this life has given me and to reflect on what I hope I have given back. Of late, the opportunity I am enjoying of teaching others how to cook and eat in a more healthful way.
Yesterday I got to cook with a group of young girls who were curious and willing to try new foods. They reminded me to have fun and explore, and how much I enjoy doing that with my own children even now that they are adults. I was also reminded how much fun it is to come together with new people and see what we can learn.
We prepared several dishes and then shared a meal together with their adults. One commented on how cool it was to have a class where you get to eat together afterward. I smiled. And so I will share one of the recipes we made with you in the hope it brings a smile to your face as well.
Green Rolls
4 cups water
Collard greens large leaves or other green of choice
Cucumber cut into match sticks
Carrot, parsnip or other root vegetable, blanched and cut into matchsticks
Sauerkraut
Sesame seeds or pumpkin seeds
Mustard or hummus
Brown rice (optional)
Preparation:
Heat water in large open skillet to boil.
Lightly blanch collard or chosen greens, remove and place on cookie sheet to cool.
Lay our blanched greens onto sushi mat making sure to cover mat completely.
Layer the cucumber or root vegetable, sauerkraut and pumpkin seeds on the greens. Spread some mustard on the filling.
Carefully roll up the green in the sushi mats squeezing out extra water. Remove from mat and cut into 5-6 sushi style rolls.
These are actually wrapped in nori which is another great way to introduce healthy greens and vegetables into a non vegetable lovers life…and we all need some vegetable to stay healthy 🙂
Next week I will be teaching a Cooking for Women’s Health class at Wild Oats Cooperative Market in Williamstown, MA as well as a Healthy Holiday Cooking class at the Unitarian Universalist Church of Pittsfield. Consider coming to join our fun!
Be well
Okay so this isn’t the farmer’s market I’m talking about but this is my favorite walk ever and each time I travel to California to visit my family we go to Monterey Bay and take this walk to Pacific Grove. This is the most beautiful ocean walk I think! The Farmer’s Market I’m talking about is the Downtown Pittsfield Farmer’s Market, http://farmersmarketpittsfield.org/dpfm/.
I had so much fun this summer being part of this new venue. It is the finest group of people running the market and the people participating in it are equally delightful. I did my last market of the season and just want to shout out to all of you a grand thanks. The market will continue until the end of October on Saturdays from 9-1 across the street from the Pittsfield Common. I look forward to seeing you all again next year.
This is one of the recipes I demonstrated at the market. My focus this weekend was cooking for women’s health. This dish offers good quality soy in the form of Hosta Hill tempeh, http://hostahill.com/ and kidney beans. Both are considered foods that promote women’s health. To learn more consider attending my cooking class at Wild Oats Food Cooperative @ http://wildoats.coop/ in Williamstown, MA on 10/26 from 12:30 to 2:00pm. We’ll make a few delicious dishes that contain health benefits for women.
Vegan Tempeh Chili
2 tbsp olive oil, divided
1 8-ounce package tempeh, crumbled by hand
2 tsp soy sauce 1 red bell pepper, chopped
1 green bell pepper, chopped
2 cloves garlic, minced
1 onion, diced
1 cup kidney beans rinsed, soaked and cooked with 2” kombu
1 8 ounce can diced tomatoes
1 tbsp chili powder
1/2 tsp cumin powder
1/4 tsp cayenne pepper, or to taste
1 cup fresh/frozen corn (optional)
fresh cilantro to garnish (optional)
Heat one tablespoon of olive oil, sauté tempeh until golden brown, about 3-5 minutes, add soy sauce, and sauté another minute or two, until soy sauce is sticky and dissolved. Set aside.
In a large soup or stock pot, sauté the onions, garlic and bell peppers in the remaining olive oil until just barely soft. Reduce heat and add remaining ingredients. Allow to simmer for at least twenty minutes and up to forty minutes, stirring occasionally, and adding a bit more liquid as needed.
Garnish with a sprinkling of fresh minced cilantro.
My kitchen at home no longer exists as the demolition was completed today. I will share my remodel progress with you as the construction now begins!
Be well and remember to smile and sing a happy song every day…it’s good for the heart!
Kira's Good Eats Kitchen 