Mexican Sushi With Roasted Poblano Peppers

You can make homemade sushi with just about anything!
A great dairy and gluten free meal.

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What a month!
It's been a crazy busy month here on our farm. First we harvested 5 tons of Pinot Noir, then a little Sauvignon blanc for my private stash. We've also been harvesting lots of veggies, putting in a Zen garden, getting ready to paint the outside of our house, and enjoying visits from our son and daughter-in-law (Vaughn and Karina), as well as our daughter and her fiancé (Linda and Jim), and our nephew Cody. Later today, we look forward to a visit from my cousin Lisa and her husband Rob. On top of it all, I broke my toe last Thursday so I guess I'm going to slow down a bit whether I want to or not!

Part of our Pinot Noir harvest

Poblano Peppers
With the end of summer come lots of peppers. One of our most delicious and prolific is the poblano pepper so today we're going to mix two of our favorite cuisines - Mexican and Japanese by making sushi rolls with roasted poblano peppers and topping them with a spicy red sauce made from jalapeños and serrano peppers. 

See my post, "Make Your Own Hot Sauce" for the homemade hot sauce recipe.

Homemade hot sauce.

Sushi Rolls
Japanese sushi rolls are very versatile. You can roll just about anything in a sheet of Nori and call it a meal. Roasted vegetables are perfect, especially when paired with a creamy avocado and rice. If you enjoy fish, you can make a smoked salmon and avocado roll for breakfast instead of lox and bagels. The combinations are endless.

No need to use sushi rice as any short grain white rice can be sticky enough to be used in a roll. My favorite is Tamaki Haiga, which is white rice that still has the germ. Traditionally the rice is seasoned with rice vinegar and a bit of sugar.


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Roasted Poblano Sushi
Vegan, Gluten and Dairy Free
[makes 4 rolls]

Requirements
Sushi matt

Ingredients
For the rice
1 cup uncooked sushi or short-grain white rice
2 tablespoons seasoned rice vinegar
2 teaspoons sugar
1/2 teaspoon salt
For the sushi rolls
3 or 4 large poblano peppers
1 tablespoon vegetable oil
4 sheets nori
1 avocado, cut into strips
1 cucumber, peeled and cut into strips
Hot sauce to taste

Directions
Cook rice according to directions on the stove, in your rice cooker, or in your Instant Pot. Make sure the rice is rinsed well before cooking.

While the rice is cooking, clean and cook the poblano peppers. Remove seeds and cut into slices. Heat the oil in a fry pan on medium heat. Add the peppers and sauté until they blister and soften, stirring occasionally. Set aside. 

The peppers tend to splatter so cover with a cooking screen.

Prepare the rice vinegar by warming the vinegar, sugar, and salt until all is dissolved. Stir this into the cooling rice.

To make the sushi rolls, place all of your ingredients nearby.

Place a sheet of Nori on the bamboo mat. Put one fourth of the prepared rice over the Nori starting one inch from the bottom. 

Place one fourth of the peppers, avocado, and a long strip of cucumber over the rice.

Using the sushi mat, roll from the bottom up. After the bottom edge is over the filling, squeeze it gently with the mat and then roll to the top. Wet the top of the Nori and complete the roll. The moisture will seal it. 

Cut the roll with a very sharp knife into 6 to 8 equal pieces. 

Dap a bit of hot sauce of each piece or serve with a tiny bowl of hot sauce.

Enjoy with a Mexican or Japanese beer!

Cool As A Cucumber SaladWith Garbanzos And Cherry Tomatoes

Beat the heat with this cucumber salad.

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We've had record breaking heat this last week. Sebastopol topped its record with 111 degrees. So needless to say, we've been eating a lot of raw foods and foods that are cooling. Cucumbers are very hydrating and I just happen to have a cucumber plant that is presenting me with 2 enormous and perfect cucumbers a day! 

Here's a quick salad that we made for lunch yesterday. It also uses our garden cherry tomatoes. With protein-packed garbanzo beans and good fats from the avocado, this is a perfectly balanced vegan and gluten-free meal for two hungry people or a side dish for 4 to 6. 

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Cucumber Salad with Garbanzos and Cherry Tomatoes

Vegan, Dairy and Gluten Free

[Serves 2 large meal-size salads or 4 to 6 sides]

Ingredients

Salad

1 long English cucumber or 2 smaller ones

2 dozen cherry tomatoes, cut in half

1 avocado, diced

1 can garbanzo beans, drained and rinsed

1 serrano pepper, minced (optional)

2 tablespoons red onion (optional)

Dressing

1 tablespoon EVOO or cold-pressed hemp oil

1 tablespoon lemon balsamic vinegar

1 large clove garlic, pressed

1/2 teaspoon salt, or to taste

1/4 teaspoon black pepper, or to taste

1/2 teaspoon dried dill or 2 tablespoons fresh, chopped

Peel the cucumber and slice vertically. Then slice into half moons.

Place the cucumber in a medium bowl and add the tomatoes, avocado, garbanzo beans, pepper (if using), and red onion (if using). 

Combine all of the dressing ingredients in a cup or small bowl and stir with a fork until well incorporated. 

Pour over the cucumber salad and toss gently. Serve immediately.

And remember to stay cool!

Instant Pot Great Northern BeansWhen Should You Salt Beans?

White beans with olives, artichokes, peppers, and avocado.

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Easy to make in your Instant Pot
It's easy to open a can of beans but it's not all that hard to make them from dried beans in your Instant Pot. Here's a simple recipe that's perfect for summer since it can be served warm, at room temperature, or even chilled. Bring to a pot luck, serve as an antipasto when entertaining company, or make it a meal on a bed of greens. 

To Salt or Not to Salt
A while back I read a post on Serious Eats about whether or not you should salt your beans when soaking and when cooking. You should read the entire article to appreciate the testing but their results were: "For the best, creamiest, most flavorful beans, season your bean-soaking water with one tablespoon of kosher salt per quart (about 15 grams per liter), rinse the beans with fresh water before cooking, then add a pinch of salt to the cooking water as well." 

This goes against everything we've been told about how salt during cooking will cause beens to be tough or that the skins will burst. If you've listened to this advice, you probably realize how tasteless unsalted beans are and how hard they are to flavor after they are cooked. After reading this article, I've started soaking my beans in salted water and adding salt to the pot when cooking. They come out great! So give that a try when you make this recipe.

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Mediterranean Great Northern Beans
Vegan, Gluten and Dairy Free
[makes 6 servings]

Plan ahead to soak the beans the night before.

Ingredients
For the beans:
1 cup dry Great Northern Beans
Water
2 1/4 teaspoons salt, divided
1/4 cup small diced roasted red pepper
4 marinated artichoke quarters, thinly sliced
3 tablespoons sliced kalamata olives
1 avocado, diced

For the dressing:
2 tablespoons extra virgin olive oil
2 tablespoons lemon balsamic vinegar
1/4 teaspoon salt or to taste
1 clove garlic, pressed
1 teaspoon fresh thyme
1/8 teaspoon black pepper, or to taste

Directions
The night before: Pick through the beans for rocks and rinse. Place them in the Instant Pot and cover with 4 cups of water and 2 teaspoons of salt. Cover and let sit over night.

Drain and rinse well. Return to the Instant Pot and cover the soaked beans with 1 1/2 cups of water and 1/4 teaspoon of salt. Secure the lid, press the “Manual” button, and set for 6 minutes at high pressure. When done, press the “Off” button and let the pressure release naturally. After 10 minutes you can release the pressure. Then, remove the lid carefully with the steam vented towards the back. Drain the beans and set aside.

Most of the skins are intact and the beans are soft and creamy.

Combine all the dressing ingredients in a large bowl and stir to combine. Add the drained beans, the roasted red peppers, artichokes, olives, and avocado. Gently mix to combine and serve.

Avocado Toast - It's Everywhere!Why It's A Healthy Dish

Sliced or smushed, avocado is a healthy and popular topping.

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A Popular Menu Item

It's seems that whenever I try a new popular restaurant, avocado toast is on the menu. I'm not sure how or when this dish became so popular, but it seems to have really taken off. And why wouldn't it - avocados are one of America's favorite foods. Their consumption has quadrupled since 2000 and by 2015, the consumption of Hass avocados surpassed 2 billion pounds! I eat avocados every day in some form or another.

Although many people worry about avocado's fat content, they shouldn't. Their combination of "good fats"  (phytosterols, polyhydroxylated fatty alcohols, and oleic acid), give avocados their anti-inflammatory properties. Inflammation is the root of many diseases such as cancer, arthritis, heart disease, Alzheimers, and other degenerative disorders. 

In addition to reducing inflammation, they help us absorb carotenoids, an important plant chemical that protect us against numerous cancers. They are also a great source of dietary fiber, as well as vitamin C, E, K, riboflavin, niacin, vitamin B6, folate, pantothenic acid, and potassium.

Avocado Toast 

You don't need a particular recipe for avocado toast. Here are some suggestions and ways to prepare that it I've seen in restaurants. 

Select bread for the toast. Pick a small baguette if you are making an appetizer or a larger crusty bread if you are making this dish for a meal. Sour dough bread is an excellent choice. You can also consider using bagels. The picture above is avocado on a sprouted wheat bagel but an "everything" bagel with garlic, onions, and seeds would be an exciting and bold choice. If you want to avoid gluten, use any gluten free bread such as corn bread, homemade bread made with gluten free flour, or any commercial gluten free bread slices. Lightly toast whatever bread you select.

Slice or Smush

Avocado's will quickly oxidize and turn brown so you shouldn't prepare the avocado until you are ready to eat it. Thinly slicing the avocado is often a prettier presentation but feel free to smush the avocado with a fork and spread the avocado on the toast. Although not as pretty, it's easier to eat avocado that is smushed and evenly spread on the bread.

Select a Topping

Here are a few toppings that are healthy and popular. Select one or more.

* Seeds are my favorite topping. The above picture shows raw sunflower and black sesame seeds. Hemp and pumpkin seeds are also a good selection. 

* Crushed nuts such as walnuts, cashews, hazelnuts, pecans, macadamia, pistachios or sliced almonds are great choices.  

* Raw sprouts are a healthy and attractive topping.

* Fruits and veggies can be added such as thinly sliced apples, pears, mango, tomatoes, cucumbers, onion, and grilled corn.

* Season with spicy chili pepper flakes or finishing salts and other spices such as fresh dill, cilantro, parsley, and more. 

* For those who enjoy fish, top with thin slices of those high in omega-3 fatty acids and low in mercury such as smoked salmon, anchovies, herring, and sardines.

For other things to do with avocados, check out my post Avocados are delicious and healthy - Here's why you should eat them and 10 ways to enjoy them.

Green Chia Seed BlastRaw Vegan Smoothie Packed With Healthy Fats

This rich and delicious smoothie blends
green veggies and fruits with healthy fats.

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Green Smoothie
This is one of the tastiest green smoothies I've ever made. It was inspired by the Green Machine that I had at VegeNation in Las Vegas last month. I started with their main ingredients of kale, parsley, cucumber, avocado and grapes, and added some healthy fats to provide omega-3 and omega-6, monosaturated fats, as well as medium chain triglycerides.

Do Not Fear Fat!
Fats are critical to your diet. For one, they help you absorb fat-soluble vitamins. A recent study showed that "the presence of fat in a meal with which a vitamin D-3 supplement is taken significantly enhances absorption of the supplement." That study showed an average increase of 32% absorption. Other fat-soluble vitamins, such as A, K and E, also benefit from the presence of fat in the diet.

Fat also improves carotenoid absorption and improves the conversion of beta-carotene into vitamin A. 

I added chia seeds, avocado, and coconut butter to this recipe. Chia seeds are a wonderful source of omega-3 essential fatty acids. Avocado contains healthy monosaturated fats, such as oleic acid. Coconut butter contains medium-chain triglycerides that are readily used as energy. Besides their health benefits, these foods provide a nice, thick texture for the smoothie and the coconut butter adds another level of deliciousness.

One serving of Green Chia Seed Blast smoothie provides approximately 1 entire gram of both omega-3 and omega-6 essential fatty acids in a 1:1 ratio.

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Green Chia Seed Blast
Raw Vegan, Dairy Free, Gluten Free
[makes 4 servings]

Requires a high-speed blender, such as a Vitamix or Blendtec.

Freeze the grapes the night before.
Allow 30 minutes to hydrate the chia seeds.

Ingredients
2 tablespoons chia seeds
1 cup room temperature water
1 cup loosely packed parsley
1 cup tightly packed kale, ribs removed
1 tablespoon raw coconut butter
1 cup cold water
1 large avocado, peeled, pit removed
1 large English cucumber, peeled and sliced
3 cups frozen grapes

Directions
Place the chia seeds in 1 cup of room temperature water. Stir vigorously and set aside until the chia seeds are completely hydrated, stirring occasionally - about 30 minutes.

Wait until the chia seeds are completely hydrated.

Place the parsley, kale, coconut butter, hydrated chia seeds, and cold water into the blender. Process until the greens are well chopped.

Add the avocado, cucumber, and frozen grapes to the blender and process until smooth. Serve immediately.

Nutrition
Per serving: 205 calories, 10 g total fat, 3 g saturated fat, 960 mg omega-3 and 996 mg omega-6 fatty acids, 0 mg cholesterol, 4 g protein, 31 g carbohydrates, 7 g dietary fiber, and 24 mg sodium.

Raw Kale Salad With Satsuma Oranges And Pumpkin Seeds

Even in winter, we should consume some amount of raw food.

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Raw Food in the Winter
In the winter we crave hot soup, warm muffins, and cooked meals in general. I admit I have been favoring steel cut oatmeal over cold smoothies in the morning and soups over salads lately. But it's very important to include some raw foods in your diet no matter what season we are in. In my book, Health Begins in the Kitchen: Delicious and Easy Vegan Recipes and Seasonal Food Plan, I discuss how those amounts vary with each season. And what better way to add a little raw food in your winter diet than to eat a lovely raw kale salad with seasonal fruit such as satsuma oranges.

My Seasonal Food Plan discusses how the amount of
raw food consumed should vary throughout the year.

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Kale Salad with Satsuma Oranges
Raw Vegan, Gluten Free, Dairy Free
[makes 4 servings]

Ingredients
4 teaspoons freshly squeezed lemon juice
1 tablespoon cold-pressed hemp oil or extra virgin olive oil
4 cups thinly sliced kale (ribs removed and washed)
1/4 teaspoon salt, or to taste
2 small satsuma oranges, peeled and separated
1/2 avocado, peeled and thinly sliced (optional)
2 tablespoons raw pumpkin seed kernels

Directions
Place the lemon juice and oil in a medium-sized bowl and stir to combine. Add the kale and stir until completely coated. Let marinate for 20 minutes to allow the kale to become tender. You can even massage the oil into the kale, if you enjoy playing with your food like I do, to quicken the process.

Salt to taste. Add the satsuma orange segments and the avocado, if using (see why you should put avocado on almost everything!). Toss to combine. 

Top with pumpkin seed kernels and serve.

Nutrition
Made with hemp oil and avocado: 142 calories, 9 g total fat, 1 g saturated fat, 656 mg omega-3 and 3,485 mg omega-6 fatty acids, 4 g protein, 15 g carbohydrates, 3 g dietary fiber, and 177 mg sodium.

Made with extra virgin olive oil and avocado: 141 calories, 9 g total fat, 1 g saturated fat, 182 mg omega-3 and 1,1814 mg omega-6 fatty acids, 4 g protein, 15 g carbohydrates, 3 g dietary fiber, and 177 mg sodium.

Made with extra virgin olive oil without avocado: 113 calories, 6 g total fat, 1 g saturated fat, 163 mg omega-3 and 1,527 mg omega-6 fatty acids, 4 g protein, 13 g carbohydrates, 2 g dietary fiber, and 176 mg sodium.

Roasted Asparagus On Romaine Topped With Corn, Radishes, Avocado & Sunflower Seeds

Roasted asparagus topped with chopped veggies and seeds.

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Asparagus for Lunch?

Doug and I ate an entire bunch of asparagus yesterday for lunch. Once those tender roasted spears came out of the oven, we decided to make a meal out of them. Besides, you can't just let these jewels sit around since they are more perishable than most other vegetables.

Feed your Microbes Too!

I'm sure you all know how very important microbes are for our health. Well these little guys have to eat too. They depend on "prebiotics" which are supplied by the compound "inulin." This carbohydrate makes it all the way through to our large intestine where it becomes an important food source for our intestinal bacteria such as Bifidobacteria and Lactobacilli. Asparagus is a very good source of inulin. 

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Roasted Asparagus Salad

Vegan, Dairy Free, Gluten Free

[makes 4 servings]

Ingredients

1 pound asparagus, washed

1 tablespoon extra-virgin olive oil

Salt and pepper to taste

1/4 teaspoon granulated garlic

1 ear of corn, cleaned, kernels removed

4 small radishes, diced

1 green onion, cleaned and thinly sliced

1/2 avocado, diced

1/2 lemon

1 head Romaine lettuce, washed and chopped

2 tablespoons raw sunflower seeds (or hemp seeds)

Directions

Preheat the oven to 400 degrees F.

Trim off the bottoms of the asparagus with a knife or bend the bottoms until they snap off. Place in a large, shallow baking pan and arrange in a single layer. 

Drizzle the olive oil over the asparagus and sprinkle them with salt, pepper, and garlic powder. If you have a Silpat sheet, you can reduce the olive oil to 2 teaspoons. Shake the pan back and forth until the spears are well coated.

Place the pan in the oven and roast for 12 to 15 minutes, shaking the pan halfway through, until the asparagus spears are lightly browned and fork-tender but still crisp. Remove from the oven and set aside.

Place the corn kernels, radishes, green onion, and avocado in a small bowl. Toss with the juice of 1/2 a lemon and salt and pepper to taste. Set aside. 

To build the salad, place the chopped Romaine lettuce on a platter or divide among four individual plates. (Doug and I divided it onto two big plates and made an entire meal out of it.)

Place the warm asparagus on top of the lettuce and then top the asparagus with the corn mixture. Sprinkle with sunflower seeds and serve immediately.

Nutrition

Per serving: 168 calories, 10 g total fat, 1 g saturated fat, 0 mg cholesterol, 249 mg omega-3 and 2,006 mg omega-6 fatty acids, 6 g protein, 18 g carbohydrates, 8 g dietary fiber, 20 mg sodium (plus salt to taste).

For a better omega-3 to omega-6 balance, use hemp seeds instead of sunflower seeds.

 

Not All Wine Is Vegan And Gluten FreeFind Out What's In Your WineTry Our 2012 Turtle Vines Pinot Noir

Our Turtle Vines Pinot Noir is raw, vegan, unfined, unfiltered, gluten free and made from certified organic grapes.

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on Amazon and iTunes.

What's in your Wine?
Even if you're not a vegan you may not relish the idea that the wine you are drinking was mixed with gelatin from pigs, cows, and fish bladders, egg whites, and other distasteful animal ingredients, during the winemaking process. And for those of you who are lactose or gluten intolerant, you may be concerned that milk protein and wheat gluten may also have been used. 

Why is this done?
Many wineries have a formula for making wine that produces a consistent product from year to year that is less dependent on the quality of the grapes they use. The commercial process that is used to create a clear and stable wine or to fix defects is calling "fining". 

Fining
Fining is the operation of adding one or more compounds to wine to bring it into balance and keep it there. Many of these compounds are from animals, gluten and other surprising materials. Although these compounds are filtered out of the wine before it is bottled and sold, there potentially could be some residue in the wine, albeit very minuscule amounts. Here's are some examples:
* Isinglass (fish bladder) is used to clarify wine.
* Gelatin (pork, cow and fish skin and bones) clarifies wine and removes excess tannins.
* Plant proteins (either green peas or hydrolyzed gluten) is used to clarify wine and remove excess tannins. Pea protein is appropriate for vegan wines.
* Egg albumin is used to clarify wine and remove astringencies in red wine.
* Potassium caseinate (milk protein) improves aromatic defects and treats oxidized wines.
* PVPP (plastic) is used to treat bitterness.
* Bentonite (clay) is used for rapid clarification and to treat protein-unstable wines.Bentonite is appropriate for vegan wines.

Is Fining Necessary?
Our Turtle Vines Pinot Noir is not fined or filtered. No animal products, plastic, or gluten is used in the production of our wine. It is simply not necessary.

To achieve clarity, we "rack" our wine. Racking is the process of letting the wine settle and then siphoning it into another vessel. This is done three times. Occasionally there is a bit of residue at the bottom of our bottles but that doesn't bother us - it's better than adding these odd and distasteful compounds listed above.

To balance our tannins, we "cold soak" our destemmed (and about 5% whole-cluster) grapes for five to ten days before fermentation to bring out the beneficial, water soluble skin tannins. 
We prevent excess tannins by ending fermentation and pressing the wine before the wine goes completely dry. This controls excess tannins from the grapes seeds by limiting how long they soak in the fermented wine.

Tannins can also seem out of balance if the acidity and alcohol levels are inappropriate. Acid levels are controlled by measuring and adding tartaric acid when necessary. Correct alcohol levels are controlled by picking the grapes when their target sugar content (and flavor) is achieved. With the proper acidity and alcohol levels, fining is not necessary to adjust tannins. 

All these methods of carefully balancing tannins prevents having to deal with astringencies and bitterness.

Cold soaking before fermentation 

Controlling aromatic defects is much easier to control when you grow and hand-pick your own grapes. At Turtle Vines we examine every grape cluster continually throughout the growing season, discarding any that have mold or mildew or that are not ripe enough to pick. Many large wineries machine-harvest their grapes allowing more bad grapes to end up in the fermentation tank. 

The Importance of Organic Grapes
When you go grocery shopping for grapes, many of you buy those that are organically grown. Every year table grapes are listed as one of the Environmental Working Groups "Dirty Dozen". Their 2014 audits showed that table grape samples has residue of at least 15 pesticides. But when you buy a bottle of wine, most people don't even think about whether or not the grapes used to make the wine are organic. Conventionally grown wine grapes can be treated with synthetic pesticides, fungicides, insecticides, and fertilizers. 

According to the California Department of Pesticides Regulation, 25 million pounds of pesticides were applied to conventionally-grown wine grapes in California in 2010. These wine grapes had far more pesticides than table grapes. According to the USDA Pesticide Data Program, there are up to 34 different kinds of pesticide residues found on conventionally-grown grapes! 

Our grapes at Turtle Vines Vineyards are certified organic by the California Certified Organic Farmers Association. It is not only important for our wine to be free of these toxins to protect you, but we did not want ourselves, our workers, our neighbors, or wildlife to be exposed or subjected to these harmful chemicals. 

We do not, however, make organic wine. The difference between organic wine and wine made from certified organic grapes is that organic wine does not allow for the addition of sulfur dioxide. Since sulfur dioxide prevents bacterial spoilage, very few wines are made organically as they have a short shelf life. We feel that the majority of benefits to the consumer are obtained by wine being vegan and made from certified organic grapes. 

Is Wine Raw?
During fermentation, temperatures rise but generally stay below 85 degrees so, from that standpoint, wine is considered raw. However, some winemakers add sugar during the winemaking process to achieve their target alcohol content (not to make the wine sweeter). Unless the sugar used was raw sugar, some would consider this wine not to be raw. 

This process of adding sugar to wine is called "chaptalization" and it is generally done in regions that have poor climate and produce grapes with low sugar content. This practice is illegal in Argentina, Australia, Austria, California, Italy, and South Africa. So you can be assured that wines from these regions were not made with sugar. Our California wines have plenty of sunshine and ample sugar content and don't need this added sugar.

Our 2012 Turtle Vines Pinor Noir is Now Available
If you are interested in purchasing our Pinot Noir, please go to our Turtle Vines Website.
Our wine is raw, vegan, unfined, unfiltered, gluten-free, and made with our hand-farmed organic grapes. 

The 2012 Pinot is about 80 percent Pommard and 20 percent 667 with a lower alcohol content of 13.0%. This produces a feminine style wine with a taste of ripened strawberry, currant, and cassis. It is a very versatile and food friendly wine which complements almost any dish from pasta to chocolate truffles!

If you mention Foods For Long Life, you will get additional 10% discount. Stock up for the holidays!

Mention Foods For Long Life and get an additional 10% off
our 2012 Turtle Vines Russian River Pinot Noir

What To Do With All Those Cherry Tomatoes?Make Yellow Pear Cherry Tomato Salad With Cucumbers, Avocado And Jalapeño

A delicious and simple way to use those cherry tomatoes
and other garden veggies. Only 53 calories per serving!

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My Garden Overfloweth
While my garden zucchini has taken much of my attention, these cute and very prolific yellow pear cherry tomatoes are gathering steam. My cucumbers and jalapeños are also holding there own so what better way to use them all up than in this simple raw salad! 

Raw yellow tomatoes are low in calories and are an excellent source of Vitamin C, niacin, folate, potassium, copper and manganese.

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Yellow Pear Cherry Tomato Salad
Raw Vegan, Gluten Free
[makes 6 servings]

2 cups halved yellow pear cherry tomatoes
2 cups peeled and diced cucumbers
1 avocado, peeled, seeded, and diced
2 tablespoons minced red onion
1 small jalapeño, thinly sliced (seeds optional)
1 tablespoon freshly squeezed lime juice, or more
1/2 teaspoon salt, or to taste
1/4 teaspoon black pepper, or to taste

Place the tomatoes, cucumbers, avocado, red onion, and jalapeño in a bowl. Sprinkle with lime juice, salt, and pepper and toss gently until well coated.

Per serving: 53 calories, 4 g total fat, 0.5 g saturated fat, 29 mg omega-3 and 441 mg omega-6 fatty acids, 0 mg cholesterol, 1 g protein, 5 g carbohydrates, 2 g dietary fiber, and 207 mg sodium.

And Here Come The Zucchini!Try This Delicious Raw Zucchini Salad

Baby zucchini are used in this chopped veggie salad.

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And Here They Come!
It's funny how excited I get when I harvest my first zucchini and how happy I am at the end of the summer when I pull the plants out for the season. To maintain my joy this year, I've made a promise to myself that I would harvest every zucchini while it is still relatively small. There are several advantages of doing this. First of all, the zucchini and its skin will be tender with few seeds. But most of all, it will keep me from being overwhelmed with the sheer amount of this prolific vegetable.

Female zucchini flowers

Do Your Zucchini Start to Fruit and then Wither?
As prolific as zucchini are, in the beginning of the season you may find that your plants begin to fruit only to wither. If you are having this issue, read last year's post on boy and girl zucchini flowers and how they need to develop before fertilization can take place.

Simple and Delicious Chopped Salad
Here's a simple chopped salad that uses tender baby zucchini. This raw vegan salad is gluten free and less than 100 calories per serving. It is suitable for weight loss and a raw food cleanse. And of course it is a delicious salad to serve anyone during the summer months when these wonderful fresh veggies are in season.

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Zucchini Salad
Raw Vegan, Gluten Free
[Makes six servings]

2 small zucchini, diced (2 cups)
1 red bell pepper, diced (1 cup)
Kernels from 1 ear corn (1 cup)
2 tablespoons minced red onion
1/4 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1 tablespoon cold-pressed hemp oil
1/2 teaspoon salt
1/4 teaspoon black pepper
1 avocado, diced

Place the zucchini, red bell pepper, corn, red onion, and cilantro in a medium-sized bowl.

Make the dressing in a 2-cup container by combining the lime juice, hemp oil, salt, and pepper. Mix until the salt dissolves. 

Mix the avocado into the dressing and toss gently until well coated. 

Mixing the avocado into the lime dressing
helps prevent it from turning brown.

Pour the dressing and avocado over the chopped salad. Toss gently until all the veggies are well coated and serve.

Per serving: 98 calories, 6 g total fat, 1 g saturated fat, 0 mg cholesterol, 389 mg omega-3 and 1,887 mg omega-6 fatty acid, 2 g protein, 11 g carbohydrates, 3 g dietary fiber, and 205 mg sodium.

Update
Oops, we didn't get to this one in time. This guy was hiding under a big leaf!