Instant Pot Kale Gomae With Tahini

A room temperature summer salad

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ALL YEAR ROUND SALAD

One of the things I miss the most during this pandemic, besides seeing my children, grandchildren and friends, is eating out in restaurants. Sure, I have enough food in my veggie garden to feed the entire town, but it's nice to occasionally go out and have someone else do the cooking and cleaning up. For now, the most I will dare to do is takeout, but it's just not the same.

Recently, I was missing going to our favorite Japanese restaurant and eating their spinach gomae salad. Since I'm growing kale in two of my garden boxes this summer (see below), and not spinach, I thought I'd try making this salad at home using kale. Although most of the recipes I have found make the dressing by grinding sesame seeds, I took the easy way by starting with raw tahini.

KALE GOMAE

Vegan, Dairy and Gluten Free

[makes 6 servings]

INGREDIENTS

2 bunches kale

1/4 cup water

3 tablespoons tahini

1 tablespoon gluten free tamari soy sauce

1 tablespoon rice vinegar

1 teaspoon fresh lemon juice

1 teaspoon sherry or miron

1/2 teaspoon sugar

1 tablespoon water if needed

1/2 teaspoon sesame seeds

DIRECTIONS

Prepare the kale: Wash the kale and remove the center stems. Roll up and cut in 1/2" slices. Place the sliced kale in an Instant Pot with 1/4 cup of water. Cook on high pressure for 4 minutes. When done, immediately release the pressure and drain the kale. If you do not have an Instant Pot, steam the kale on the stove top until tender.

Place the drained kale in a bowl and let cool to room temperature or place in the refrigerator if you prefer the salad slightly chilled.

Make the dressing: Place the tahini in a small bowl. Stir in the soy sauce, vinegar, lemon juice, miron and sugar. If the dressing is too thick, add a bit of water but that may not be necessary.

Toss the kale with the desired amount of dressing. Sprinkle sesame seeds on top and serve.

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Zucchini And Corn Fritters With Fresh BasilVegetarian, Dairy And Gluten Free

A yummy recipe to use up your garden zucchini!

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Grow Your Own Food
We've had a veggie garden for decades but it's never been as important as now. With the pandemic, we try to avoid the grocery store as much as possible so we grew extra food this season.

Happily, the garden is flourishing! We are growing four types of tomatoes, two types of beans, corn, zucchini, cucumbers, several types of carrots, shishito, padrone, jalapeño and bell peppers, red and green lettuce, radishes, eggplant, kale and more. 

It's only been a few weeks since our first zucchini, and I'm already scrambling for ways to use it all. And I have several beds of corn too. This recipe uses both so I will be making it a lot. The corn gives these fritters a nice chewy texture and together with the shredded zucchini and fresh basil, presents a beautiful and colorful dish that can be served for breakfast, lunch or dinner. And if you make smaller fritters, you can serve them as appetizers.

Serve with a dollop of non-dairy sour cream or top with guacamole and a handful of sunflower sprouts. Feel free to replace the basil with other seasonings, such as cilantro and cumin. 

This zucchini is called Pantheon, from Johnny's seeds. It's like classic Costata Romanesco but doesn't have those prickly hairs.

I have several beds of sweet corn, also from Johnny's.
This one is almost ready and I just planted another bed.

 

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Zucchini and Corn Fritters with Fresh Basil

Vegetarian, Gluten and Dairy Free

[Makes 10 fritters]

Ingredients

3 cups grated zucchini, on a large grate

½ teaspoon salt plus some for sprinkling

1 egg, slightly beaten

1 cup corn kernels (fresh or frozen and defrosted)

2 packed tablespoon fresh basil, thinly sliced

1/3 cup small diced onion or sliced scallions

Big pinch cayenne pepper (or black pepper to taste)

½ cup gluten free Bob’s Red Mill 1:1 baking flour

½ teaspoon baking powder

1 to 2 tablespoons avocado or olive oil

Directions

Place the shredded zucchini in a colander and sprinkle with salt. Set aside for 15 minutes while it sweats. Afterward, squeeze out the moisture as best you can. 

Place the beaten egg in a large bowl with the zucchini, corn, basil, onion, pepper, and ½ teaspoon of salt. Mix well.

Stir in the flour and baking powder until well combined. 

Heat a medium or large skillet with a thin layer of oil over medium heat and spoon the zucchini corn mixture into the skillet (about ¼ cup for each fritter.) Press down with a spatula to flatten. It will take two or more batches depending on the size of your skillet. 

Cook the fritters until they start to brown underneath, about 3 minutes. Turn over and cook another few minutes until brown. 

Serve immediately. If you have leftovers, it’s best to reheat them on a nonstick skillet so they remain crispy.

Served topped with guacamole
and sunflower sprouts

Baked Falafels With Lemon Tahini SauceOn A Salad Or In A PitaAn Excellent Source Of Protein

Falafel sandwiches in pita bread make a great lunch!

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is available on Amazon and iTunes.

Garbanzo Beans as a Protein Source
I love garbanzos. Besides being a versatile bean that can be used in many different dishes, they contain an excellent source of complete protein which means they provide all the essential amino acids in the proper proportions. They are also an excellent source of dietary fiber, folate, and manganese.

Baked Falafel
I love a good falafel but most of them served in restaurants are fried. This recipe uses a small amount of oil and bakes them in the oven. Stuff a few of them in pita bread with chopped lettuce, cucumber, avocado and tomato. Top with some lemon-tahini sauce and you have a great lunch. Or for a lighter gluten-free meal, serve baked falafels on top of salad tossed with lemon-tahini sauce.

For a gluten-free meal, skip the pita and serve on top of salad.

Start with Dried Garbanzo Beans
Did you know that you can make falafels from dried garbanzo beans? Most cooked beans are packed in cans that are lined with BSP (bisphenol) so using dried beans, especially when they are organic, is a healthier way to go. And since you only have to soak and not cook the beans in this recipe, it's not much of a bother.

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Baked Falafels with Lemon Tahini Sauce
Vegan, Gluten Free
[makes 20 (2 inch x 1/2 inch) falafels and 1/2 cup tahini sauce, about 4 to 6 servings]
Requires a food processor, such as a Cusinart

Start soaking the beans the night before.

For the falafels
1 cup dried garbanzo beans
Water to soak beans
2 cloves garlic, peeled
1 teaspoon dried cumin
1/2 teaspoon dried coriander
1/4 teaspoon cayenne pepper
3/4 teaspoons salt
1/4 teaspoon black pepper
1/2 teaspoon baking powder
1 cup fresh parsley
1 cup chopped onion
1 to 2 tablespoons extra virgin olive oil

For the tahini sauce
1/4 cup tahini (I use raw tahini)
1 clove pressed garlic
3 tablespoons freshly squeezed lemon juice
1 to 2 tablespoons water
1/2 teaspoon salt

Pick through the garbanzo beans and discard any clumps of dirt or rocks. Rinse under cold water. Place in a 1 or 2 quart bowl and cover with several inches of water. Soak overnight.

With the food processor running (I really like the 11-cup Cuisinart), place the garlic through the shoot and process until all the garlic is chopped. 

Rinse the garbanzo beans and place in the food processor along with the cumin, coriander, cayenne, salt, black pepper, baking powder and parsley. Pulse until the garbanzos are coarsely chopped. Add the onions and pulse until everything is minced. Scrape down the sides when necessary. Do not over process. The resulting mixture should look like this:

Pulse until the mixture is minced, NOT pureed. 

Preheat the oven to 375 degrees F.

Lightly grease a cooking sheet or shallow baking pan. I like to use Silpat non-stick baking mats. These allow me to bake the falafels with the least amount of oil.

Form small balls of the mixture and pat them into 2 inch by 1/2 inch patties. Place on the prepared baking pan. Take a tablespoon of olive oil and using your finger or a brush, rub a little oil over each falafel. 

Bake until golden, about 15 minutes on each side. Remove from the oven.

Make the tahini sauce. Place the tahini in a small bowl with the pressed garlic and lemon juice. Stir until it is a smooth paste. Stir in the water until it reaches the desired consistency. Add the salt to taste and set aside.

Serve the falafels in pita bread with small diced cucumbers, avocado, lettuce, and tomatoes drizzled with the tahini sauce. 

Or place a few falafels over a salad that has been tossed in a thinner tahini sauce (add some more water) with a bit more tahini sauce drizzled over the falafels. 

Per falafel: 48 calories, 1 g total fat, 0 g saturated fat, 16 mg omega-3 and 335 mg omega-6 fatty acids, 0 mg cholesterol, 2 g protein, 7 g carbohydrate, 2 g dietary fiber, and 101 mg sodium.

Per serving of tahini sauce (about 1 1/3 teaspoons): 18 calories, 1 g total fat, 0 g saturated fat, 11 mg omega-3 and 620 mg omega-6 fatty acids, 0 mg cholesterol, 1 g protein, 1 g carbohydrate, 0 g dietary fiber, and 60 mg sodium.

Raw Purple Cauliflower Crudité With Tahini Dipping Sauce

Purple cauliflower from my garden.

Purple Cauliflower?

When I planted my winter garden, I picked up a tray of cauliflower starts. After planting them, I put in the little plastic marker so I'd know what I planted and noticed that it said, "purple cauliflower"! I thought I had bought the regular, run of the mill white cauliflower! You know, the kind that makes lovely white soups. I was a little annoyed that I didn't pay more attention to what I had bought but then I got excited at the thought of this unusual vegetable. But I did wonder, "what am I going to do with 14 heads of purple cauliflower?"

Yesterday I picked my first head. I broke off a piece and noticed how tender and lovely it was. What a shame it would be to cook it. I decided to just serve it raw. I cut it up in little pieces and put it on a sushi plate with dipping sauce. I may post more interesting and exotic recipes with the rest of the heads but last night we just enjoyed a really good glass of pinot while we dipped our first head of purple cauliflower in this yummy tahini dipping sauce.

Health Benefits

Purple cauliflower makes a delicious and unusual crudité. When eaten raw, it's packed with vitamin C. It's a cruciferous vegetable so it has cancer prevention properties. It does this in three ways: by detoxifying the body, as an antioxidant and as an anti-inflammatory. It gets its purple color from anthocyanins, the same antioxidant flavonoids found in red cabbage and red wine. So you get the added benefit from these beneficial phenolic phytochemicals.

Omega 6 to omega 3 ratio

I've written many times about how important it is for people not to eat too many omega 6 fatty acids without balancing them with omega 3. Otherwise, the omega 6 fatty acids will block the conversion of the ALA omega 3's to the more healthful DHA and EPA. The ratio for vegans should be anywhere from 4:1 to 1:1. The tahini in this dipping sauce has almost all omega 6's so in order to drive the ratio to 1:1, I add a tablespoon of flaxseed oil. That same dipping sauce with olive oil instead of flaxseed oil would have a ratio of almost 18:1 omega 6 to omega 3 and that is not as good for you, especially if you are vegan. This is not as critical for people who get their EPA and DHA omega 3's directly from fish.

***

Raw Purple Cauliflower Crudité with Raw Tahini Dipping Sauce

[Makes 4 appetizer servings]

For the crudité

1 head raw purple cabbage (cut up)

For the dipping sauce

2 tablespoons raw tahini

2 tablespoon fresh lime juice

1 tablespoon nama shoyu soy sauce

2 tablespoon raw agave nectar

1 garlic clove, mashed and finely minced

1 tablespoon of cold pressed, unrefined flaxseed oil

Thoroughly combine all of the ingredients for the dipping sauce. Divide up the cauliflower pieces onto 4 sushi plates and serve with small soy sauce bowls filled with 2 tablespoons of tahini dipping sauce.

Per serving: 143.6 calories, 7.3 g fat, 0.8 g saturated fat, 1.9 g ALA omega 3 and 2.0 g omega 6 fatty acids, 0 mg cholesterol, 4.5 g protein, 18.6 g carbohydrates and 4.0 g fiber.

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Agave Sweetened Vegan Granola - Make Your Own Omega 3 Rich Oat Cereal Packed With Heart Healthy Nuts And Seeds

Vegan granola with soy milk and mixed berries.

An easy way to chop nuts.

Drizzle and stir liquid ingredients into the oat mixture.

Bake oat mixture in a roasting pan at low temperature.

Mix granola with fruit and yogurt for a healthful breakfast.

Mix in a few chocolate chips and serve on dairy free ice cream.

Make Your Own Cereal

It amazes me how expensive it is to buy cereal and my husband can polish off an entire box of it in a few days! Then, of course, there is the worry of what is in the ingredients. To get around these issues, I've decided to make my own cereal. A friend visited last week and shared her granola recipe with me. I modified it a bit to add more omega 3 fatty acids by adding ground flax seed, hemp seed and walnuts. I also replaced the honey with agave nectar and stevia for those vegans who do not include honey in their diets. I also added a touch of tahini just for fun. Except for the fact that I can't get it to clump very well, it is very delicious. (I did read somewhere that granola clumps better if you use "quick" oats but I haven't verified that yet). I've been in a granola mood all week and also developed a raw granola recipe which I posted on Tuesday so be sure to check out Raw Granola - The Health Benefits of Nuts and Seeds. Many of the nutrients and health benefits written about in that posting apply to this recipe. Although this recipe is not raw, many of the nutrients and fatty acids are preserved by starting out with raw nuts and seeds and baking at a very low temperature.

Simplify if you Must

OK, I admit, I got a bit carried away with all of the ingredients. As mentioned in the Raw Granola posting, every nut and seed has a unique nutritional benefit so not to miss out on any, I included many different types of nuts and seeds in this recipe. Besides flavor and packing in the vitamins and minerals, I also strived for optimizing the omega 3 to omega 6 ratio which is critical for vegans. See Best Fish and Vegetarian Sources of Omega 3 Fatty Acids. But if you want to simplify and only use a few nuts and seeds, just increase the amount of the ones you do use to get the same volume.

Use it For Everything!

I've made quite a few cups of granola this week trying to perfect this recipe so of course we've been eating it in many different ways. For breakfast, my favorites have been with raspberries and blueberries and unsweetened Silk soy milk. Another favorite was with a sliced banana and yogurt. I didn't particularly love the soy yogurt I used but once it was mixed with the yogurt and banana, it tasted pretty good. I bought several other non-dairy yogurts the other day which I will eat and review with you shortly. If you are not lactose intolerant or a vegan, try using goat yogurt. It's more digestible than cow's milk and goat farms are generally less "corporate" and the animals are treated more humanely. My husband also enjoyed the granola with a few chocolate chips mixed in and poured over a bowl of soy ice cream. Yummmm!

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Agave Sweetened Vegan Granola

[makes 11 cups or 22 half cup servings]

[For the most healthful results, use organic ingredients where possible and raw, unsalted nuts and seeds]

4 cups rolled oats

1/2 cup raw wheat germ

1/2 cup raw walnuts, chopped

1/2 cup raw pistachios, broken

1/2 cup raw pecans, chopped

1/2 cup raw cashews, chopped

1/2 cup un-roasted sliced almonds

1/4 cup raw sunflower seeds

1/4 cup raw pumpkin seeds

1/4 cup raw, shelled hemp seeds

1/4 cup ground flaxseeds

2 teaspoons cinnamon

1/2 teaspoon sea salt

6 packets stevia extract (optional, for added sweetness)

2 tablespoons sesame tahini

1/2 cup raw agave nectar (or maple syrup)

1/2 cup extra virgin olive oil or organic canola oil

2 teaspoons vanilla extract

1/2 cup dried, unsweetened coconut

1 cup raisins (or cranberries and chopped dates)

Preheat oven to 250 degrees F and get out a large roasting pan.

Add oats, wheat germ, walnuts, pistachios, pecans, cashews, almonds, sunflower seeds, pumpkin seeds, hemp seeds, flaxseeds, cinnamon, sea salt and stevia into a large bowl and combine.

[An easy way to break up pistachios or other large nuts is to put them in a zip lock freezer bag and hit them gently with a wooden mallet until they reach the desired consistency. Or buy nut "pieces" which are also less expensive].

In a small bowl, mix tahini, agave nectar, oil, and vanilla. Drizzle the wet mixture into the dry oat mixture and stir very well until the oats are well coated.

Spread out into a roasting pan and bake for 50 minutes or until golden. Don't over bake.Clean out the large bowl, you will be using it again.

Remove pan from the oven and scoop the baked granola into the large bowl to cool. Once cooled, mix in the coconut and dried fruit. When completely cooled, put into air tight containers and store in a cool place.

Serve with fresh berries and soy milk or with fresh fruit and yogurt. It's also delicious as a topping for ice cream with a few chocolate chips mixed in.

Per half cup serving: 215.4 calories, 16.9 g fat, 3.2 g saturated fat, 0 mg cholesterol, 4.1 g protein, 14.7 g carbohydrates, 2.5 g fiber, 793 mg omega 3 and 4,287 mg omega 6 fatty acids.

Raw Granola - Hearty Breakfast And Convenient Snack. Also, The Health Benefits Of Nuts And Seeds.

Soak nuts for 4 hours, seeds for 2 hours and dates for 30 minutes.

After soaking, rinse nuts and seeds.

Lay out mixture on a Teflex sheet and dehydrate.

Once dehydrated, break up into bite-sized pieces.

Store in air tight containers and refrigerate for freshness.

The Importance of Nuts, Especially in a Raw Food Diet

Studies have shown that people who eat nuts regularly have lower risks of heart disease. Although they are high in calories, they are high in fiber, "good fats", antioxidants and protein. The nuts and seeds used in this recipe are rich in the following important nutrients:

Manganese: Important in the metabolism of carbohydrates and amino acids. Supports bone health, blood sugar balance and energy production.

Copper: Needed in the metabolism of iron, the formation of red blood cells and keeping a healthy immune system.

Magnesium: Plays a key role in the proper functioning of muscles and nerves and supports energy production.

Phosphorus: Key in the formation of bones and teeth, energy production, protein synthesis and muscle contraction.

Thiamin: Required for carbohydrate metabolism and supports the nervous system.

Omega 6 fatty acids: Required for cholesterol metabolism, growth and reproduction.

Besides containing the above listed nutrients, some nuts and seeds also are high in other key nutrients:

English Walnuts: High in omega 3 fatty acids with a good balance of omega 6 fatty acids. Omega 3 is key for proper functioning of all body tissues and is especially needed in fetal development. It reduces inflammation and is important for heart health and brain development.

Pistachio nuts: High in vitamin B6, needed for amino acid metabolism and proper functioning of the nervous and muscular system.

Sunflower seeds: Contain high levels of vitamin E and selenium, both strong antioxidants that work together to protect our cell membranes. Sunflower seeds are also high in vitamin B6, folate, niacin, zinc and iron. Vitamin E, zinc and iron are difficult to get in a raw food diet so sunflower seeds are an important food for raw foodists. Iron is needed for the formation of hemoglobin and transporting oxygen. Zinc supports growth, immunity, sexual development, detoxification and wound healing.

Pumpkin seeds: Also high in iron and zinc, pumpkins seeds are important in a raw food diet.

Flaxseeds: Very high in omega 3 fatty acids.

Tahini or sesame paste: High in calcium, needed for bone and tooth development as well as muscle contraction and nerve transmission. Calcium is also difficult to get in a raw food diet so sesame tahini is an important food for raw foodists.

Hempseeds: Hempseeds are high in omega 3 fatty acids, zinc and iron and are a very important food in a raw food diet.

Raw Granola - A Healthy Snack When You Are On-The-Go

Whether or not you are on a raw food diet, raw granola makes a great snack, especially for the kids. Just throw some in a baggy and drop it in their lunch boxes or take some to work for yourself. Don't get put off by the number of ingredients as each nut and seed offers unique benefits. But if you want to leave out pecans, just use more walnuts or cashews. Or double the sunflower seeds and leave out the pumpkin seeds. Get creative and use the nuts and seeds that you and your family like the best. This recipe was formulated to give a healthy balance of omega 3 and omega 6 fatty acids and provide some of the nutrients that are difficult to get in a raw food vegan diet.

Also check out my Agave Sweetened Vegan "Cooked" Granola recipe.

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Raw Granola

[makes 8 cups of granola or 16 half cup servings]

1 cup raw English walnuts, (soaked for 4 hours)

1/2 cup raw pistachios, (soaked for 4 hours)

1/2 cup raw pecans, (soaked for 4 hours)

1/2 cup raw cashews, (soaked for 4 hours)

1/4 cup raw sunflower seeds, (soaked for 2 hours)

1/4 cup raw pumpkin seeds, (soaked for 2 hours)

1/4 cup raw wheat germ (do not soak)

1/4 cup raw, shelled hemp seeds (do not soak)

2 tablespoon ground flaxseeds

1/4 cup dried, unsweetened coconut

1/2 cup dried cranberries or raisins

2 medium apples, cored and chopped

5 large medjool dates, pitted (soaked for 30 minutes)

1 tablespoon freshly squeezed lemon juice

2 tablespoons raw tahini

1/2 cup raw agave nectar, or maple syrup

2 teaspoons vanilla extract

1 teaspoon cinnamon

1/2 teaspoon sea salt

To minimize the use of bowls, I usually soak the nuts (walnuts, pistachios, pecans and cashews) for 2 hours and then add the sunflower and pumpkin seeds to the same bowl and soak another 2 hours. After soaking, rinse and drain the nuts and seeds in a strainer. Put them in a food processor and pulse 3 or 4 times until broken up to your liking. You may want to do this in two batches so the nuts and seeds don't get over processed.

Once pulsed, place in a large bowl. Add wheat germ, un-soaked hempseeds and ground flaxseeds to the bowl and combine with the processed nuts and seeds. Stir in coconut and cranberries (or raisins).

Without cleaning the food processor, add chopped apples, soaked dates, lemon juice, tahini, agave nector (or maple syrup), vanilla, cinnamon and salt and process until smooth. Pour into the bowl and stir into the nut mixture until thoroughly combined.

Spread out onto 2 or 3 Teflex sheets and dehydrate for 8 to 12 hours at 115 degrees F. Flip over onto mesh tray, remove Teflex sheets and dehydrate for another 8 to 12 hours or until dry and crisp to your liking. When complete, remove from dehydrator and let cool. When cool, break up into small pieces and store until needed in an air tight container. Refrigerated, it will last for a few weeks. Serve with berries and raw nut milk or juice or just eat by itself for a snack.

Per 1/2 cup serving: 248 calories, 16.1 g fat, 2.6 g saturated fat, 0 mg cholesterol, 5.7 g protein, 24 g carbohydrates, 3.9 g fiber, 1.2 g omega 3 and 6.3 g omega 6 fatty acids.

Raw Veggie Wrap With Ginger Tahini Dipping Sauce - Includes Daikon, Avocado, Mango, Red Bell Pepper, Sprouts and More!

Try using cabbage (pictured), lettuce or collards as a wrapper.

Daikon root makes a tasty and healthful wrap ingredient.

Fill a platter with ingredients for your guests to choose.

Fill wrapper with an assortment of fruits and vegetables.

Add ginger tahini dipping sauce, roll up and eat!

Raw Veggie Wraps

Raw Veggie wraps are a staple in a raw food diet. They make a beautiful meal for guests or a convenient meal for the family. Fill them with your favorite veggies and fruits and top them with this delicious, raw tahini-ginger sauce.

Raw Wrappers

Instead of tortillas or lavash wrappers, raw recipes typically use big leaves of lettuce, collards, cabbage or other greens as a wrapper. I happen to find this very interesting looking cabbage (a cross between Chinese and Napa cabbage) so I thought I'd try it. It was a bit hard to fold so it was more like a soft taco than a wrap but it held its shape very well and was very tender. If you use collards, select the largest leaves and cut out the center stem.

Daikon

Raw daikon is commonly used in Japan to aid in the digestion of carbohydrates, fats and proteins. It's often found grated and served with sushi. Daikon is a cruciferous vegetable, like broccoli, kale and cabbage, and is associated with protecting against cancer. Cut into little circles, daikon makes a great "chip" for guacamole or raw hummus with sprouted garbanzo beans.

***

Raw Veggie Wraps with Ginger-Tahini Dipping Sauce

[makes 8 wraps or 4 servings]

For the wrap

8 large leaves of cabbage, collards or butter lettuce

2 small daikons, peeled and cut into strips

1 avocado, peeled and cut into slices

1 large mango (or 2 small), peeled and cut into slices

2 medium red bell peppers, cut into strips

3 ounces sunflower sprouts

handful of cilantro

1 green onion, thinly sliced

For the sauce

1/4 cup raw tahini

2 tablespoons Nama Shoyu soy sauce

2 tablespoons freshly squeezed lemon juice

2 tablespoons raw agave

4 teaspoons fresh ginger, grated

2 cloves garlic, grated

1/4 teaspoon cayenne (or to taste)

Arrange all veggies on a platter. To make the sauce, combine all sauce ingredients in a small bowl and mix until smooth. Serve with the veggies. To make a wrap, take a large leaf, arrange all veggies in the center, top with sauce, fold and enjoy!

Per wrap: 130.6 calories, 6.8 g fat, 0.9 g saturated fat, 0 mg cholesterol, 3.6 g protein, 16.1 g carbohydrates and 3.9 g of fiber.

Raw Vegan Asian Coleslaw with a Ginger Tahini Vinaigrette Salad Dressing

Cruciferous Vegetables Lower Cancer Risk
Cabbage is a powerful vegetable when it comes to health benefits. Like its relatives broccoli, kale, Brussels sprouts, collards (and others), it is a cruciferous vegetable. Studies have shown that this class of vegetable reduces cancer risk more than any other vegetable. Studies have shown cabbage and other cruciferous vegetables are associated with lower risk of prostate, bladder, stomach, colorectal and lung cancer. The good news is that you can get benefits from eating only 3 to 5 servings per week. Raw cabbage is also loaded with vitamin C and K and is a very good source of folate and fiber.

Thyroid Function Could be a Problem - Raw Foodists Beware!
Eating too many raw cruciferous vegetables can be a problem if you have hypothyroidism or a low production of thyroid hormone. Cabbage and other raw cruciferous vegetables contain "goitrogens" which contain thyroid inhibitors. So if you have an under-active thyroid, you may want to limit your consumption of "raw" cabbage or you can also steam these cruciferous vegetables to avoid the issue and get the benefits. If you have this problem and want to limit your raw cabbage consumption, substitute lettuce in this recipe. The ginger tahini vinaigrette makes a wonderful salad dressing.
What is Hypothyroidism?
Some of the symptoms of hypothyroidism include fatigue, muscle aches, unexplained weight gain, pale, dry skin, intolerance to cold, constipation, depression, and brittle fingernails and hair. Some common causes of hypothyroidism include autoimmune disease (Hashimoto), over-treatment of hyperthyroidism, radiation therapy, thyroid surgery and some medications like lithium. From a nutrition point of view, I have seen underactive thyroids from iodine deficiency. Iodine is a trace mineral found in seafood, seaweed and iodized salt. Many people don't eat seafood and have stopped eating iodized salt. At the same time, chlorine and fluoride are commonly added to our drinking water. These chemicals have similar chemical structures as iodine and some theories say they may displace iodine in the thyroid which could lead to hypothyroidism. I have resumed my consumption of iodized salt "just in case".

This Recipe Balances the Omega 3 and 6 Essential Fatty Acids

Many Asian vinaigrettes have tahini (sesame paste) and sesame oil which both contain high amounts of omega 6. As healthy as omega 6 is (it's needed for cholesterol metabolism, growth and reproduction), it is essential to balance it out with omega 3 (needed for cardiovascular health and brain development, a healthy immune system, reduction of inflammation and proper functioning of ALL body tissues. It's extremely important in fetal development). For this purpose I use extra virgin olive oil instead of sesame oil and a teaspoon of cold pressed flaxseed oil in this recipe. This combination provides an optimal 4:1 omega 6 to omega 3 ratio.

***

Raw Vegan Asian Coleslaw [serves 4]

For the salad
8 cups organic Napa or other green cabbage
2 tablespoons green onions, thinly sliced
1 large carrot, peeled and shredded
1/4 cup seedless raisins
1/4 cup sliced raw almonds
For the dressing
1 teaspoon of grated garlic, about 1 clove
2 teaspoons grated fresh ginger
2 tablespoons raw tahini
2 tablespoons raw agave (or raw honey)
2 tablespoons Nama Shoyu soy sauce
3 tablespoons rice vinegar or raw, unfiltered apple cider vinegar
1 tablespoon extra virgin olive oil
1 teaspoon cold pressed flaxseed oil
pinch cayenne

Combine the salad ingredients in a large salad bowl. In a smaller bowl, blend the garlic, ginger, tahini and honey to form a thick paste. Slowly add the soy sauce, vinegar, oils and cayenne and mix thoroughly. Add to salad, toss well and serve.

Per serving: 234.6 calories, 10.9 g fat, 1.3 g saturated fat, 0 mg cholesterol, 5.3 g protein, 31.3 g carbohydrates, 6.1 g fiber, 660 mg omega 3 and 2,640 mg of omega 6 fatty acids.

Black-Eyed Pea New Years Day Recipes: Black-Eyed Pea Curry with Sweet Potatoes, Mushrooms and Spinach and Black-Eyed Pea and Roasted Red Pepper Hummus

Vegan black-eyed pea curry with "light" coconut milk.

Vegan black-eyed pea and roasted red pepper hummus .

Black-Eyed Pea Recipes for New Years Day

I started the Foods For Long LIfe blog a year ago on New Years day. And, of course, I started it with a black-eyed pea recipe. In the south it's traditional to eat black-eyed peas on New Years day for a year of good luck. OK, why is an Italian from Brooklyn telling you this? Because I picked up this tradition as a student at the University of Texas and I've been doing this ever since. I've passed it on to my children and they will undoubtedly pass it on to theirs. Traditions are fun, especially those involving food. It's also fun to take this one ingredient and come up with a new recipe every year. It's kind of like "the Iron Chef". So this year I made a hearty curry and a dip - both perfect for a nice New Years day lunch or for watching football. And don't forget to leave 3 peas on your plate - that guarantees the good luck. For the dip, leave out 3 peas before you throw the rest of them in the blender.

My Last Post for the Year

This will be my last post for the year. My husband is taking me on a romantic cruise through the Panama Canal to celebrate our 20th anniversary. That's why I'm posting these New Years recipes so early. I have really enjoyed writing this blog and I hope you've enjoyed the articles and the recipes. I've appreciated your positive comments and I'm thrilled when I hear of people improving their eating habits. My parting wish to you is to enjoy the holidays but don't over do. Eat and drink in moderation and try to get in as much exercise as you can in between social events. (Let's see how well I take my own advice on a 16 day cruise!). Think about the good things you did for your body in 2009 (lost weight, lowered your cholesterol, got off of a medication) and develop and write down your health goals for 2010. Have a wonderful holiday and I'll see you next year!

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Vegan Black-Eyed Pea Curry [serves 4]

2 cups sweet potatoes, peeled and diced

1 tablespoon olive oil

1 red bell pepper, cut in strips (about 1 1/2 cups)

1 yellow or red onion, diced (about 2 cups)

2 cups sliced button or crimini mushrooms

1 tablespoon minced fresh garlic

1 to 3 teaspoons curry powder (to taste, depending if it's sweet or hot)

1/4 cup fresh cilantro, divided

One 15 ounce can black-eyed peas (about 2 cups cooked)

1 cup veggie broth

1 cup unsweetened, "light" coconut milk

5 ounces pre-washed fresh baby spinach

1 tablespoon fresh lime juice

About 2 cups of cooked brown rice, polenta or noodles

Steam sweet potatoes until cooked (not too soft) and set aside. Heat oil and saute red pepper, onions and mushrooms until soft and the mushrooms release their liquid (about 5 to 7 minutes). Add garlic, half the cilantro and curry (to taste) and saute another minute or two until curry is blended in. Add black-eyed peas, sweet potatoes, broth and coconut milk and bring to a boil. Throw in the spinach and lower the heat. Cook 2 minutes or until the spinach wilts, gently stirring. Stir in the lime juice and top with the rest of the cilantro and serve over cooked rice, polenta or noodles.

Per serving (curry only): 264.3 calories, 8 g fat, 3.5 g saturated fat, 0 mg cholesterol, 8.1 g protein, 39.6 g carbohydrates and 8.5 g of fiber.

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Vegan Black-Eyed Pea and Roasted Red Pepper Hummus

[makes about eight 1/4 cup servings]

One 15 ounce can black-eyed peas

One 8 ounce jar roasted red peppers

2 tablespoons tahini

2 teaspoons chopped garlic

1/2 teaspoon sea salt

3 tablespoons fresh lemon juice

1/4 teaspoon cayenne pepper (optional)

1 tablespoon fresh parsley or cilantro for garnish (optional)

Rinse the roasted red peppers well, removing any seeds or blackened skin. Combine all ingredients (except parsley or cilantro) in a food processor or blender and process until smooth, occasionally scraping down the sides. Top with fresh cilantro or parsley and serve with raw veggies or baked chips.

Per serving: 70.5 calories, 2.6 g fat, 0.4 g saturated fat, 0 mg cholesterol, 2.6 g protein, 9.9 g carbohydrates and 1.9 g of fiber.

Raw Hummus with Sprouted Garbanzo Beans

Garbanzo beans in a large sprouting jar.

Sprouted Garbanzo beans.

Sprouting Garbanzo Beans

With a good glass sprouting jar, making your own sprouts is fun, nutritious and quite convenient. In the past I’ve had mixed results with garbanzo beans. The first time I tried to sprout them, I got beautiful little sprouts after 3 days but the next two times, I couldn’t get them to sprout at all. Perhaps the seeds weren’t raw to begin with or were not of good quality. They just seemed to “rot” before they would sprout. I asked my daughter, Linda, what her experience was with sprouting garbanzos and she gave me her secret. She sprouts them in the refrigerator! Since my house is generally cooler than hers, I kept the sprouting jar in the refrigerator during the heat of the day and took it out at night. As you can see, it worked beautifully. I wouldn’t do this with most other sprouts as they generally require a more steady environment of about 70 degrees.

For nutritional information on garbanzo beans, see my July 13^th and August 14^th posts . Flax seed oil is added to balance out the high omega 6 content of the tahini, garbanzos and olive oil giving it an optimal 4:1 ratio.

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Raw Hummus with Sprouted Garbanzo Beans [serves 4]

1/2 cup dried raw organic garbanzo beans

2 tablespoons raw tahini

1 cup peeled zucchini, chopped

1 or 2 cloves garlic, chopped

2 tablespoons lemon juice

1 teaspoon sea salt

pinch cayenne (or to taste)

1 teaspoon flaxseed oil

2 teaspoons extra virgin olive oil

1 teaspoon extra virgin olive oil for drizzle

2 tablespoons fresh parsley, chopped

Four days in advance, place the dry garbanzo beans in a large sprouting jar. Cover with cool, filtered water (about three times their volume) and gently swirl the jar to remove air pockets. Soak for 12 hours. With the sprouting lid on, drain the water, rinse, and drain again. Place the jar upside down and store out of the sun. Rinse and drain every 8 to 10 hours and keep jar inverted. To prevent rotting, you may store the inverted jar in the refrigerator during the day and leave out of the refrigerator at night. In about 3 days, you will see a little "tail" about 1/4 inch long. Rinse well. They are now ready to use. You should have about 1 1/2 cups of sprouted garbanzo beans.

Place the sprouted garbanzo beans, tahini, zucchini, garlic, lemon juice, salt, cayenne pepper, flaxseed oil and 2 teaspoons of the olive oil in a high speed blender or food processor. Blend until smooth, occasionally scraping down the sides. Put the mixture in a serving bowl and stir in the parsley. Taste for salt and cayenne pepper and adjust if needed. Drizzle with the remaining 1 teaspoon of olive oil, garnish with another pinch of chopped parsley and serve with raw vegetables or crackers (see my raw cracker recipe).

Per serving: 182.1 calories, 9.7 g fat, 1.2 g saturated fat, 0 g cholesterol, 6.9 g protein, 19.0 g carbohydrates, 5.1 g fiber, 0.7 g omega 3 and 2.7 g omega 6 fatty acid.