Blikki Magazine Number 9

~ Our End of Summer Issue ~

Blikki

The Magazine for Sustainable & Compassionate Living

Burgers and Fries, Oh My! p46

8 Great Meatless Burgers + Fries and Shakes

Pet Chickens p8

Choosing a Micro-flock

Garden Fresh Summer Salads p58 Book Reviews p30

Our Favorite Summer Reads

Issue No. 9 Price: FREE www.Blikki.com

2 ~ Issue No. 9 | www.BlikkiMagazine.org

www.BlikkiMagazine.org | Issue No. 9 ~ 3

Drinking Water.

Pour Over the Facts.

The fact is, there’s more to your tap water than filling your glass. A short new report from your water supplier will tell you where your water comes from and what’s in it. Look for the report, and read it. It will fill you full of facts.

Drinking Water. Know What’s In It For You. Call your water supplier or the Safe Drinking Water Hotline at 1-800-426-4791.

Or visit www.epa.gov/safewater/

Issue No. 9

Blikki®.org

[b’lik-kee]

Feature Articles: 8 12 30 40 43 46 58

Keeping Pet Chickens Top 7 Pet Chicken Breed Choices Great Summer Reads Why Would You Substitute Eggs?

Rice - Not Just for Dinner Anymore Ultimate Burgers Summer Salads

Contents

[ [ In Every Issue

Editor’s Note 7 Nutrition 37 Sweet Treats 64 Contributors 66 Soul Food 69

©2014 Blikki.org, All Rights Reserved. Blikki® is the registered trademark of Blikki.org. All other marks are either trademarks, service marks, or registered

trademarks of their respective owners. No portion of this magazine may be reprinted, copied or distributed in print or on-line without prior written consent.

The statements and products featured in this publication and/or on this site may not have been evaluated by the US Food & Drug Administration. The statements and products are not intended to diagnose, treat, cure, or prevent any disease. The articles written are from the author’s viewpoint and or opinion and may not necessarily reflect he opinions or views of Blikki, its owner, publisher, or editors. Articles are copyright of the author and used with permission.

from the

editor

O

ccasionally someone confides to me that, while they love to cook, they don’t know how get off the “prepared foods roller coaster”.

Many of us are really good at breezing down the aisles of our grocery store for all of our meals. Even with the best of intentions, after a long day at work, it’s so tempting to grab a pack of spaghetti, a jar of marinara sauce, a bag of salad and a bottle of salad dressing – and viola!

Dinner in minutes!

I know it can be difficult to find the time to prepare a healthy meal, but what if you just made small changes? What if you simply tried to incorporate more veggies in one meal per day? It can be as simple as having a smoothie for breakfast or an exotic salad for lunch or dinner.

You don’t have to start big, you just have to start.

It’s no longer a big secret that the food most of us are eating is making us sick. And it’s doubly true that foods are being engineered (yes, really, engineered) by food scientists to trigger your food cravings. There’s even a marketing term for it, food scientists call it “craveability”. So when you say, “I have to have <fill in the blank>”, you’re not too far off the mark.

I have even read that food scientists believe that for some people, the most highly sugared, high fat foods are every bit as addictive as some narcotics. But the good news is that you can (with very little effort) change the foods you crave. The more whole foods you eat, the more you change your body chemistry so that you effortlessly start to crave the good stuff.

And lastly, don’t just love our magazine – click on the recipes to show some "Blikki-love" to our contributors too. Afterall, many of them have struggled with the same food/health issues you’re facing, and they’re happy to show you that it’s not hard to eat well and feel better. All you have to do is start.

Hippie Diva Hippie Diva, Editor HippieDiva@blikki.com

Like us on Facebook FACEBOOK.COM/BLIKKIORG

If you find our e-zine useful, click here to tip us a few dollars to show your love.

Thank you for your support.

www.BlikkiMagazine.org | Issue No. 9 ~ 7

GARDENING

CHICKENS

Keeping chickens in the backyard is becoming more popular all across the nation. You may even have neighbors that have hens in their backyard.

KEEPING *

Did you know that chickens aren't completely flightless; they can get airborne enough to make it into a tree.

PET CHICKENS From The Nourished Kitchen

W

hen I first added chickens to our backyard, my family thought I was crazy â&#x20AC;&#x201C; but after raising them, I even penned a guide to keeping backyard chickens! So, why keep chickens? Why on earth would you want big birds flapping around your backyard and pooping on everything? Are the eggs really THAT good? Yes, they are.

We will get to that.

8 ~ Issue No. 9 | www.BlikkiMagazine.org

[ DEFINITION ] microflock / `mīkrō fläk/ meaning an exceptionally small flock of three to five hens.

When buying hens, you should be selective with your breed choices if you want to be able to gather enough eggs to supply your family.

www.BlikkiMagazine.org | Issue No. 9 ~ 9

Fresh Eggs: Fresh eggs is the number one reason most people want to have hens. A warm egg fresh from the nest box is one of life’s simple pleasures. That may sound gross to you now) just wait.

Fresh eggs are incredibly rich in flavor, appearance, and texture. The shell (which can be a variety of colors) is kind of hard to crack. The yolk is not only vibrantly orange, but also resilient. You can roll it around in your fingers and it won’t break. The white is thick and gelatinous, never runny. They make the best poached eggs.

You know the saying, You are what you eat? Well, the same goes for chickens. Whatever you feed them goes into their eggs. All your leftover veggies and fruits, the grasses and weeds, the quality of their feed, and even bugs contribute to the nutritional content of their yolk. A well-fed hen will give you an egg that is nutritionally light years ahead of its conventional counterpart. So, it could be said “You are what you eat eats!”

So, how many eggs will you get? Not all of your hens will necessarily be laying eggs at the same time, but when a hen is laying, she lays one egg about every twenty-five hours.

I have five hens, and while at times only one of them will lay, currently they all happen to be laying eggs. One day recently I collected six eggs from the nest boxes. Another day I collected five. If this seems like a lot of eggs to you, don’t get six hens.

(I dare you to try.) Two to four hens will generally provide plenty of eggs for a small household.

10 ~ Issue No. 9 | www.BlikkiMagazine.org

Teaching Your Family Where Food Comes From: The benefits of keeping chickens go beyond the delicious fresh eggs they provide. As my family got more comfortable with their chickens and more interested in Real Food, the hens in my backyard came to be more valuable.

My family is raising our own food. We know what our eggs are made of because we know what we feed our hens.

I believe that children should know where their food comes from. Too many children (including me when I was little) thought the food came from the grocery store. Conceptually, I knew that eggs came from hens, of course, but I really didn’t care where those hens were or what they did all day.

Having backyard chickens is so cool because your kids will actually know where the eggs come from. You may see your children kneel down to pet one of the hens and thank them for the egg. What a great lesson about respecting the animals that provide us with food.

Caring for Chickens is Easy: Once your backyard flock is established, daily chicken care is minimal. Just like your other pets, chickens need food, a clean shelter, and exercise. Your biggest time investment will come at the beginning, when you are building your coop and preparing for your flock.

After that, you might only spend 10 minutes a day (if that) making sure your hens have plenty of food and water, throwing out scraps for them to snack on, and checking for eggs. If you have kids will love

to check for eggs, too! If you let your hens free range in the backyard, you will only have to clean out their coop every 3 to 4 weeks. But you will have to hose the back patio more frequently.

Chickens Will Eat Your Bugs: One of the reasons we got chickens was to help with scorpion control. We live in a desert and our property is plagued with the nasty little devils. We are sure scorpions serve some good purpose on this earth, but my backyard their only purpose is to be eaten by my hens) and they happily oblige.

Chickens live for bug hunting.

It seems to be their favorite thing to do. All day long they forage in the grass and rocks, looking for a tasty treat. Besides scorpions, chickens also enjoy grasshoppers, ticks, termites, caterpillars, worms, slugs, fly eggs and pupae, beetles, weevils, spiders, centipedes, and snails. If you consider it to be a pest, your hen will probably enjoy it for lunch.

Say good-bye to harmful pesticides, herbicides, and fertilizers in your backyard. The chickens do a darn good job keeping bugs and weeds at bay, and besides, the hens will peck at anything and everything to check it out, so don’t put anything out there for them to eat that you don’t want to eat yourself.

Chicken Poop is Excellent Fertilizer: You heard that right. Chicken poop will make your yard look amazing. To make great compost, you need nitrogen; as luck would have it, chicken poop is full of it! Since I let my

chickens free range in my back yard, they poop all over the grass scratch it in with their feet.

Of course, by letting them free range, they also happily poop all over the patio. Many a shoe has needed a rinse because of chicken poop. But in order to keep the patio clean, the hens would have to be locked up, and then the scorpions would return. In my backyard, poopy shoes are preferred over scorpions any day.

Chicken poop can even have benefits you’d never imagine. One day while cleaning up the backyard, I noticed what I thought was a weed popping up in the middle of my rock landscape.

When I went to yank it out, I realized that it was a tomato plant! One of the chickens, after enjoying some leftover tomatoes, had pooped out the seeds and planted tomatoes! My husband thought that was just about the funniest thing he had ever seen.

Entertainment: You many not believe this, but chickens are totally entertaining. Each one has a different personality and her own quirky behaviors. Plus, they are pretty to look at. There are so many different breeds available; you can find some really cool-looking chickens. Some are quiet and some are chatty.

Since all of them will probably associate you with food, they will come sprinting across the yard – a funny sight when they hear the back door open.

Kids love to pet and hold chickens. Once I found a poor chicken up on top of the play structure; the kids thought that was hilarious. But be careful: kids don’t always like it when the chickens peck their toes hoping for a tasty morsel.

Do You Want to Learn More about The Nourished Kitchen click here.

www.BlikkiMagazine.org | Issue No. 9 ~ 11

Top 7 Pet Chicken Breed Choices

by Lissa Lucas

I

Raising chickens is much more than a hobby at My Pet Chicken

f you have a microflock—meaning an exceptionally small flock of three to five hens—you have to be selective with your breed choices if you want to be able to gather enough eggs to supply your family.

Some towns tightly restrict the number of hens you can keep to just three or five, so you need the best layers you can find for your little flock. Commonly, these “high production” choices will be the Rhode Island Red, the white leghorn, and/or various hybrid production reds (such as the Golden Buff/Red Star).

With three young hens from the above breeds in your microflock, you can usually expect 15 to 21 eggs per week in the laying season—plenty for a family (if the family is small). You won’t go wrong with those choices!

But what if you’re interested in keeping some less common pet chicken breeds in your microflock?

At My Pet Chicken, we find our customers often want to explore some unusual varieties. They want a mix of colors and personalities in their flock. They like unusual and beautiful plumage patterns, including stripes, spots and lacing. They want fancy feathering, like beards, crests and feathered legs. They want people to see the birds in their flock and be astounded 12 ~ Issue No. 9 | www.BlikkiMagazine.org

at the varieties of chicken available. The problem is that sometimes the unusual varieties don’t lay so well.

For example, Silkies—they are fabulous! But their eggs are quite small, and even though they lay relatively well when they’re laying, they go broody so often that they don’t usually lay a huge number of eggs per year. If you keep a flock of three silkies, it may satisfy your desire for adorable pet chickens, but it may not entirely satisfy your desire for eggs.

Polish are similar. I mean–WOW!–look at them!

With their cool top knots, they hardly look like chickens. They’re more like lawn decorations, with incredibly beautiful plumage patterns and huge crests. But, if you can only keep a few chickens—and if you also want lots of eggs—you may find yourself disappointed, since they don’t lay very well and their eggs are small. If you kept a flock of three young Polish, you’re likely to get less than a dozen eggs a week. Considerably less.

Faverolles Rooster www.BlikkiMagazine.org | Issue No. 9 ~ 13

They are fun additions to a larger flock of egg layers, but if you can only keep three pet chickens—and if you want eggs as well—you want chickens that are not only unusual, but also productive. When the number of chickens you keep IS tightly restricted, it is possible keep something other than leghorns, Rhode Island Reds and other common stand-bys, and still have eggs!

Following is a list of unusual—yet productive— breeds to consider for a microflock.

Plymouth Rock – The Barred Plymouth Rock is an heirloom favorite. They produce nearly as well as the Rhode Island Red, and have a similar, friendly personality, but their back-and-white striped plumage is far more striking than the plain red of the RIRs. Also consider other plumages of Plymouth Rock, such as the Partridge or Silver Penciled.

Sussex – The Speckled Sussex is another heirloom favorite. These extraordinarily friendly birds are a particular favorite of My Pet Chicken employees, who seem to have had more than their fair share of exceptionally affectionate speckled hens. Joyce had Lenore, for example, and I myself had Hildy. Speckled Sussex are great foragers with beautiful plumage,

14 ~ Issue No. 9 | www.BlikkiMagazine.org

and in addition to being generally calm, friendly birds, they’re fabulous layers, too–and even lay well in winter.

Faverolles – Salmon Faverolles have beautiful plumage, mostly white with white laced salmon feathers on their heads and backs. They also have fancy feathering, including feathered legs and beards. They lay very well, and also forage well. Since they tend to be submissive and fall at the bottom of the pecking order, they don’t always do well in a small mixed flock. But if you want a small flock of an unusual and beautiful chicken breed, you couldn’t do much better than keeping a flock of Faverolles.

Dominique – The Dominique is an American heirtage breed with plumage similar to the Barred Plymouth Rock, but the Dominique’s small comb means they are less susceptible to frostbite. They are good layers of brown eggs. They also tend to be more economical to feed than many backyard breeds, not only because of their relatively small size, but also because they forage extremely well. Our Dominiqies in particular seem to be customer favorites—we must have a particuarly friendly line, based on feedback from our customers, at least!

Welsummer – Welsummers are lovely hens, with warm brown plumage with a hint of flame coloring around their necks. They’re friendly and wonderful foragers, but the really unusual and interesting thing about them is that they lay a productive number of beautiful dark brown, terracotta eggs. Not only that, their eggs are often speckled. Wellie eggs are a standout in the egg carton, and fun to show off to family and friends.

Wyandotte - Wyandottes with laced feathers have an absolutely stunning appearance. Each feather is trimmed in a contrasting color, making it look as if they’re dressed in dragon scales. They’re calm around people, and are very good layers of brown eggs. What’s more, they’re also quite cold hardy, and continue to lay relatively well during the winter.

Hamburg - The Hamburg lays prolific quantities of small white eggs. This breed may not be the best choice for everyone: like leghorns, Hamburgs are not known for friendliness, and they tend to need a lot of space. They are also good flyers, so they can be hard to keep contained!

Nonetheless, if you do have room, Hamburgs can make a beautiful addition to your backyard flock, because they

eat little, forage extremely well, and lay plenty. If you were considering Leghorns, you might want to consider Hamburgs instead.

Many of you may be wondering why I haven’t included Easter Eggers on my list of good choices for a microflock. I admit I waffled on this, but finally decided against it. Easter Eggers are beautiful and friendly, they have fancy feathered beards, and another bonus is that their eggs can be shades of blue and green, which is often stunning to people who’ve never seen the amazing colors chicken eggs can be. But Easter Eggers are notoriously bad winter layers. Plenty of microflocks do include Easter Eggers, but before settling on this choice, be sure to consider whether or not the poor winter laying will be a problem for you.

For more information on creating your own microflock, click here to visit My Pet Chicken.

www.BlikkiMagazine.org | Issue No. 9 ~ 15

Barred Plymouth Rock

16 ~ Issue No. 9 | www.BlikkiMagazine.org

www.BlikkiMagazine.org | Issue No. 9 ~ 17

18 ~ Issue No. 9 | www.BlikkiMagazine.org

Faverolles www.BlikkiMagazine.org | Issue No. 9 ~ 19

Welsummer

20 ~ Issue No. 9 | www.BlikkiMagazine.org

www.BlikkiMagazine.org | Issue No. 9 ~ 21

22 ~ Issue No. 9 | www.BlikkiMagazine.org

Silkie www.BlikkiMagazine.org | Issue No. 9 ~ 23

24 ~ Issue No. 9 | www.BlikkiMagazine.org

Silver Laced Wyandotte www.BlikkiMagazine.org | Issue No. 9 ~ 25

Hamburg

26 ~ Issue No. 9 | www.BlikkiMagazine.org

www.BlikkiMagazine.org | Issue No. 9 ~ 27

Sussex

28 ~ Issue No. 9 | www.BlikkiMagazine.org

30 ~ Issue No. 9 | www.BlikkiMagazine.org

REVIEWS

Books

B O OKS

OUR FAVORITE SUMMER READS Kimberly Hasselbrink's debut cookbook "Vibrant Food" captures a colorful culinary journey through the seasons, and is a must-have for any kitchen bookshelf.

Review by Alanna Taylor-Tobin

I

t is not often that I flip through a cookbook that immediately entices me to prepare every single recipe in it, but Kimberly Hasselbrink’s debut cookbook, Vibrant Food, is such a book. Kimberly’s cookbook entices us with recipes that encourage us to cook and eat seasonally by showing us how to “eat the colors of each season”. This book has all the earmarks of an award winning cookbook -- beautiful photographs, a clean design, and recipes that are innovative and delicious while still managing to be easy to prepare.

Here are five features that I think make Kimberly’s book a summer “must read”: 1. The photographs What initially caught my eye was the cover image, a pale blue plate topped with a symphony of colors: yellow-gold nasturtium blossoms, bright green leaves, and crimson plum slices.

Like all of Vibrant Food's images, this one has a quiet, muted, subtle quality of a finely painted watercolor. As you browse through the book, you'll see that every recipe has an accompanying image. There are chocolate truffles rolled in golden bee pollen, bronzed grilled halloumi slices topped with richly-hued strawberries and mint. Each photograph is a work of art of its own right.

2. Unique organization Vibrant Food is organized seasonally, with each season grouped into ingredients or colors. The book begins its journey through the seasons with "the soft colors of spring" and ends with "the deep jewel tone colors of winter."

I love the unique browsing experience that this lends to the book, making it “cookbook eye candy” which will compel you to flip through it again and again and again.

3. The recipes Kimberly's recipes are both innovative and approachable. One of my favorite recipes is Broiled Figs with Za'atar and Pecans, a recipe that exemplifies the breadth and depth of her cooking prowess. Za'atar is a Middle Eastern spice blend comprised of sumac, sesame and thyme most commonly used in savory dishes. Kimberly pairs it with figs broiled in honey and served over ice cream or fromage blanc with toasted pecans. This simple but decadent dessert combines the sweet flavors of figs with the floral notes of honey.

Then this recipe blends tart sumac with a hint of salt and thyme to add the perfect savory note. She then rounds out her recipe with pecans to add a delicious crispy texture against creamy vanilla ice cream.

food speak for itself. Kimberly herself is an omnivore who adheres to a gluten-free diet low in dairy. Many of her recipes are gluten-free, vegetarian, or vegan, making it appealing to cooks with all manner of dietary preferences. Rather than calorie counts or a list of nutrients, each recipe is accompanied by a personal reminiscence.

More than anything, the food here is fresh and whole, featuring a wide variety of fruits, vegetables, grains and proteins. Working from it will provide you with a nourishing meal full of good-for-you qualities whether you realize it or not.

5. Clean design and quality components The white pages, the classic fonts and the streamlined layouts allow the recipes and images to take center stage. Cook book bibliophiles (like me) will swoon over the soft, matte paper, jacket-less hardcover, and lay-flat binding that make this book a treasure inside and out.

Vibrant Food has quickly become a staple in my kitchen, and I hope it will in yours as well. To purchase your copy click here.

4. A label-free diet Though this book features healthy, whole ingredients, Kimberly rarely draws attention to this fact, letting the www.BlikkiMagazine.org | Issue No. 9 ~ 31

32 ~ Issue No. 9 | www.BlikkiMagazine.org

Broiled Figs with Za'atar and Pecans Note: You can use a store-bought za'atar if you can't find sumac.

Serves 4-6 1 teaspoon sesame seeds 1 teaspoon dried (or fresh) thyme 1 teaspoon sumac 1/4 teaspoon fine sea salt 1/2 cup raw, chopped pecans 12 large fresh figs, halved lengthwise 1/4 cup honey vanilla ice cream, fromage blanc, or goat cheese honey ice cream, for serving Preheat the broiler.

To make the za'atar, combine the sesame seeds, thyme, sumac, and salt in a bowl. Toss with the pecans and set aside.

Place the figs cut side up in a small roasting pan.

Using a small spoon, carefully drizzle the honey over the figs. Broil 6 inches from the heat for 5 minutes. Remove from the broiler and sprinkle the za'atar mix over the figs. Return to the broiler for another 1 to 2 minutes, until the pecans are toasted.

Allow the figs to cool for a couple of minutes.

Serve warm, with vanilla ice cream or fromage blanc (or goat cheese honey ice cream) and a little of the remaining honey drizzled on top.

Click here for the recipe for the Goat Cheese Honey Ice Cream.

Recipe from Vibrant Food by Kimberly Hasselbrink www.BlikkiMagazine.org | Issue No. 9 ~ 33

More Favorites . . .

Donna Klein The Gluten-Free Vegetarian Kitchen Whether due to food allergies, celiac disease, or dietary preferences, many people want to eliminate gluten from their diet. Now it can be done without losing the zest. Limiting or cutting out grains can seem daunting, but The Gluten-Free Vegetarian Kitchen makes good use of other vegetarian foods that don't contain gluten. With appealing recipes and food options, vegetarians can maintain a satisfying, well-balanced diet.

Emily Von Euw Rawsome Vegan Baking Emily Von Euw, creator of the popular blog This Rawsome Vegan Life, makes treats that are so phenomenal and so stunning they should be considered masterpieces. Oh yeah, and they’re raw, vegan AND gluten-free. So whether you’re a vegetarian, a raw vegan or even a meat-lover just looking for something healthy, new and delicious, this book has something for you. Every recipe is accompanied by a photograph so you can see each brilliant sweet before you eat.

Angela Liddon The Oh She Glows Cookbook The Oh She Glows Cookbook is packed with more than 100 delicious recipes, from entrées like the Crowd-Pleasing Tex Mex Casserole and Empowered Noodle Bowl to sweet treats like the Chilled Chocolate Espresso Torte with Hazelnut Crust and Angela’s famous Glo Bakery Glo Bars, there is something for everyone. This cook book is also allergy-friendly, with many gluten-free and soy-free options.

Whether you are a vegan or you simply want to incorporate a few vegan meals into your week, Angela's recipes are a must-have for anyone who longs to eat well, feel great, and simply glow!

African, Caribbean, and southern food are all known and loved as vibrant and flavor-packed cuisines. In Afro-Vegan, renowned chef and food justice activist Bryant Terry reworks and remixes the favorite staples, ingredients, and classic dishes of the African Diaspora to present wholly new, creative culinary combinations that will amaze vegans, vegetarians, and omnivores alike. Click here to order .

34 ~ Issue No. 9 | www.BlikkiMagazine.org

Converting Measurements Because our readers are all over the world, you may need a conversion table before you prepare our recipes. Below is a great link and a conversion table from their page to get you started: Converting Recipes to Metric Measures (visit The Metric Kitchen web site for full details).

Liquids (and Herbs and Spices)

Weight

Liquids can be converted to liters or milliliters with the following table. Small volumes (less than about 1 fluid ounce or 2 tablespoons) of ingredients such as salt, herbs, spices, baking powder, etc. should also be converted with this table.

Do not use this table to convert other non-liquid ingredients.

Weights can be converted with the following table. Note that the ounces referred to in this table are not the same as fluid ounces.

To download all of our recipes, click the Download Recipe button below. d Downloae Recip

www.BlikkiMagazine.org | Issue No. 9 ~ 35

36 ~ Issue No. 9 | www.BlikkiMagazine.org

HEALTH

NUTRITION

THE STORY ON SOY SOY CONSUMPTION IS A MATTER OF DEBATE, EVEN AS ITS POPULARITY GROWS. WHILE IT CAN DELIVER NUTRITIONAL BENEFITS, IT'S BEST TO UNDERSTAND WHERE IT FITS IN YOUR DIET

B

efore writing this article I took an informal poll of some friends to get a feel for what people believe about soy. The responses I got ran the gamut from “I don’t ever have it because I don’t want breast cancer”, to “I have a low thyroid so I avoid it”, and finally, “I’m a vegan so I eat a lot of veggie dogs and burgers.” As a holistic nutritionist, I have read and reviewed a lot of research on soy and I have come to the conclusion that soy may not be as bad as some people say, nor as good as others claim. Let’s have a look at the main areas of discussion when it comes to soy.

Concern #1 – “I don’t want to get breast cancer.”

Tofu, tempeh, edamame, miso, veggie burgers, veggie dogs and other soy foods contain isoflavones, which are chemically similar to estrogens. It is well established that estrogen is linked to hormonally-sensitive cancers in women, including breast cancer. Breast cells have estrogen receptors and when estrogen binds with these receptors, a series of signals are delivered that can encourage estrogenreceptor (ER) positive tumor growth. The two main types of isoflavones in soy – genistein and daidzein - bind to our body’s estrogen receptors and have a similar effect as our own estrogens, but at about 1/1000th the potency. They block the stronger natural estrogens from binding and thus exert an anti-estrogenic effect. Population studies, in

by Jill Hillhouse BPHE, CNP which large populations of healthy women are followed for many years and report details of their diet, have shown either no association or a protective association between eating soy and breast cancer. The studies that show increased cancer risk are on mice with no ovaries or damaged immune systems fed huge amounts of processed soy. Not to be flippant, but these mice studies may not reflect the effect of soy on humans. To reduce the risk of breast cancer, stronger evidence exists for decreasing alcohol and trans fat consumption.

Concern #2 – “I have low thyroid so I avoid it.”

Soy is a goitrogen – a substance that can supresses the function of the thyroid gland by interfering with iodine uptake and can result in a goiter, or an enlargement of the thyroid.

A review of the research here suggests that, in reasonable amounts as a whole food rather than a supplement, soy may not have toxic effects on the thyroid, except in people who are already low thyroid, are deficient in iodine or have additional goitrogens in their diet.

The problem here is that some experts claim that up to one quarter of the North American population may be iodine deficient and undiagnosed low thyroid may affect another ten to twenty percent. So does that mean that we should stop eating soy just in case we are either low thyroid or potentially iodine deficient? Not so fast. There is a tendency in North America to think that if a little is good, then a lot is better and it may be that people www.BlikkiMagazine.org | Issue No. 9 ~ 37

have approached soy this way over the last decade or two, since it started being touted as a health food.

If you replace all your cow dairy with soy milk in your morning latte and then have a nice serving of edamame for lunch, maybe a soy chai latte in the afternoon and then some veggie burgers for dinner, it is easy to move into that “too much” category.

Concern #3 – Allergies Keep in mind that soy is one of the usual suspects when it comes to allergy-triggering foods. Even if it is not affecting your thyroid specifically, the soy you consume may be triggering symptoms of an allergic response. An immediate reaction to the offending food is generally easy to spot, not to mention scary, and can include hives, itching, swelling in the throat, and even anaphylaxis. A delayed food allergy is another thing altogether. It can be as vague as fatigue and a stuffy nose, to stomach pains, diarrhea or constipation, skin rashes and heart palpitations, all of which could also be attributed to something else.

If you suspect you have a food allergy of any sort, work with a health care provider who can walk you through the process of identifying and eliminating the problem food(s) but then also healing the digestive tract to help ensure long term health.

Concern #4 – GMO The issue of genetically modified soy is controversial, even as approximately ninety percent of the soy beans grown in the US are genetically modified.

Government bodies, some scientists and the farming corporations that grow a lot of the soy claim that genetically modified foods are safe while at the same time, some European nations are banning or severely restricting the use of GMO foods. These countries are concerned about the potential effects GMO foods may have on health, including things like allergic responses, contributing to antibiotic resistance, the creation of new toxins and molecular and DNA damage. This is a multi-faceted issue, but perhaps what everyone can agree on is that labelling GMO foods as such gives us all the right to choose.

38 ~ Issue No. 9 | www.BlikkiMagazine.org

Here are some guidelines for including soy in your diet.

Select fermented and food forms of soy including edamame, tofu, tempeh, miso and natto.

Avoid processed soy products including soy protein concentrates or isolates, soy isoflavone supplements, hydrolyzed or textured vegetable protein, hydrogenated soybean oil and soy junk food like soy ice cream and soy cheese.

Be aware of your thyroid health. If you are being treated for hypothyroid and you are still suffering from hypothyroid symptoms, consider eliminating soy from your diet and see how you feel.

If you are concerned about your iodine status, check it out. This can be a bit tricky however – the only way to determine your iodine status is to have a urinary iodine clearance test. The best iodine sources are seafood – small fish (to avoid too much mercury) and sea vegetables.

Enjoy organic non-GMO soy.

Limit soy consumption to 1 serving per day.

Eat whole foods!

SUPERNATURAL Made with less than 5 ingredients, these cereals pack naturally occurring protein and fiber from Rye, Hemp, Quinoa and Chia.

These are some Supergrain cereals! www.attunefoods.com

T

here are many reasons people choose to eliminate eggs from their diet: they’ve chosen to lead a more plant-based lifestyle (veganism and some forms of vegetarianism), concerns with environmental and human contaminations, conditions chickens are raised in, cholesterol concerns, or allergies. Regardless, we’re here to help make sense of how to replace eggs in your recipes.

But first let’s examine exactly what an egg does.

What Role Does the Egg Play in Your Recipes?

Why Would You

Substitute Eggs?

If you are a vegan, or avoiding eggs for other reasons, try these substitutes for eggs in your recipes 40 ~ Issue No. 9 | www.BlikkiMagazine.org

In a typical recipe for baked goods, eggs play the role of a binder or a leavening agent. A binder helps hold the recipe together, while a leavening agent helps your baked goodies to rise. And as you can probably guess, in a lot of recipes the eggs play both the role of the binder and the leavening agent. (Is it starting to make sense why people are wary of replacing them?) And let’s just be straightforward and say that if a recipe calls for a lot of eggs (like 3 or more) a replacement is going to be very difficult to find because the consistency of the finished product can come out pretty poorly. I bet you thought we didn’t have a solution! Oh, we do.

Replace Eggs Using the "Silken Tofu Method" Purée that tofu! Tofu is great for egg substitutions in recipes that call for a lot of eggs, like quiches or custards. To replace one egg in a recipe, purée 1/4 cup soft tofu. So if you’re replacing, say, three eggs, puree 3/4 cup soft tofu!

It is important to keep in mind that although tofu doesn’t fluff up like eggs, it does create a texture that is perfectly “eggy.”

Top 7 (Vegan) Egg Substitutions: All of the substitutions below replace one egg. (Double, triple, quadruple, etc., if necessary to follow your recipe.)

•

Ground Flaxseeds - Mix 1 Tablespoon of ground flax with 3 Tablespoons of water. Stir with a fork until mixture is thick, creamy and egg-like.

•

Chia Seeds - Put 1 Tablespoon of chia seeds in 1/3 cup of water. Stir and then let sit for 15 minutes, until it becomes gelatinous.

•

Soy Protein - Mix 1 Tablespoon of soy protein powder with 3 Tablespoons of water. Mix thoroughly.

•

Agar Agar Flakes - Mix 1 Tablespoon of agar agar with 3 Tablespoons of water.

•

Ripe Bananas - Take 1/2 of a ripe banana and mash with a fork.

•

Applesauce - Measure out 1/4 cup of unsweetened applesauce.

•

Peanut Butter - Use 3 Tablespoons of organic peanut butter.

Not in a DYI Mood? Try These Popular Egg Replacers "In a Box" Don’t worry, there are commercial egg replacement products (that we sell, of course!) which are especially simple and really geared toward vegetarians and vegans, as opposed to people who are allergic to eggs. These will work as a binder, or leavening agent.

Try these popular egg replacements: Bob’s Red Mill All Natural Egg Replacer and Ener-G Foods Egg Replacer.

Be Smart With Your Egg Substitutions It’s important to note a lot of these replacements will need to be experimented with to ensure you’re choosing the right replacement for the right recipe.

For example, unsweetened applesauce and mashed bananas may be the perfect egg replacers in your sweet baked goods, but those may not be the best choice for your more savory recipes. www.BlikkiMagazine.org | Issue No. 9 ~ 41

THE RECIPES

1 - Wild Rice Ginger Bites 42 ~ Issue No. 9 | www.BlikkiMagazine.org

THE RECIPES

RICE

NOT JUST FOR DINNER ANYMORE Cooking rice for dinner is one of the first foods most of us learn how to cook, but rice is not just for dinner anymore. There are lots of ways to prepare rice for breakfast, lunch, and dinner. The trick is learning how to make fluffy (not mushy) rice can be tricky. Making the perfect pot of rice is easy to do if you know the secrets â&#x20AC;&#x201C; the correct water to grain ratio (1 part rice to 2 parts liquid), gentle heat and a tight fitting lid. And donâ&#x20AC;&#x2122;t forget to let your rice rest a few minutes before serving; as the rice cools, the moisture in the rice redistributes for a more uniform texture.

2 - Coconut Rice Pudding www.BlikkiMagazine.org | Issue No. 9 ~ 43

3 - Creamy Mushroom & Wild Rice Casserole

44 ~ Issue No. 9 | www.BlikkiMagazine.org

1 - Wild Rice Ginger Bites We absolutely love our wild rice, cooked. Did you know that wild rice is not actually a grain? It’s a grass!

We haven’t tried eating it raw. Kinda fun! You’ll need to soak your wild rice for a couple of days – or until it cracks, but it’s worth it! Oh, and make sure to change the water daily – or twice a day.

This will work with the rice cooked and cooled as well, but then it would not longer be a raw snack.

What you’ll need…

1c of soaked and cracked wild rice 1/4c of nut butter (today we used raw peanut butter) 1/4c of sesame tahini 1/4c of coconut oil 2tbsp of agave 1tsp of freshly grated ginger Place the rice into the food processor first and give it a whiz just to break it down. Add in the remainder of the ingredients and continue to process until it’s all just combined. Test the flavor… feel free to add another tablespoon of agave if you need it a bit sweeter, but you probably won’t. All of it works quite well together.

Take a pinch of the mixture and roll it into a ball. Roll that ball in a few hemp seeds for added nutrition.

We placed them in the freezer for half an hour just to firm them up… and you could store them there or in the fridge.

They are quite moist so you definitely want to keep them chilled.

Next round we’re going to add in some unsweetened shredded coconut…or maybe some coconut flour?

Great little snack to pop in your mouth when you need a quick pick me up!

2 - Coconut Rice Pudding What you’ll need…

3/4c of aborio rice (any rice will do really) 3/4c water 1 can of coconut milk 1-2tbsp of coconut nectar or agave 1 grated apple 1tbsp of sesame seeds a pinch of cinnamon & sea salt

Rinse and drain your rice.

Place the rice and the water into a pot and bring it to a boil. Turn the heat down to medium and add in everything else.

Stir occasionally… just so make sure nothing is getting to toasty on the bottom.

Add a little more liquid if needed.

Serve with a slice of apple and enjoy!

3 - Creamy Mushroom & Wild Rice Casserole I don’t know that I can wait until dinner. Yep, it’s that good.

We’re calling it a casserole because it’s super easy to make this one ahead and pop into the oven for dinner. We made the wild rice yesterday… a big pot of it to use throughout the week. For this recipe you’ll need two cups of cooked wild rice. This recipe will give you about four servings, but it can easily be doubled.

For the creamy mushroom sauce…

12-15 mushrooms 2-4 cloves of garlic 1c of homemade almond cream 1/4c of red star nutritional yeast a generous pinch of himalayan salt a dash of pepper Chop up your mushrooms and garlic and place them into a pot. Drizzle a little bit of olive oil over them and let them sizzle on medium heat for about ten minutes. Turn down the heat just a bit and add in your almond cream and nutritional yeast, followed by the two cups of cooked wild rice. Give it all a good stir and toss in your S&P. Add a little bit of fresh thyme or basil just before serving. You can either serve it right out of the pot or you can place it in a baking dish to heat up later.

Recipes and Photos courtesy SimplyDish

www.BlikkiMagazine.org | Issue No. 9 ~ 45

Ultimate Burgers

Recipe and Photo Courtesy "My New Roots"

What's summertime with out a juicy burger? These burger recipes are so decantly delicious, they'll have your family begging you for more!

WILD MUSHROOM LENTIL BURGERS Recipe on page 47 Sarah Britton's book includes many of our favorite recipes. If you are searching for yummy and healthy recipes, this book was written just for you. Click Here to purchase your copy.

46 ~ Issue No. 9 | www.BlikkiMagazine.org

BBQ Cheddar Chickpea Burgers Makes 4-5 burgers

1/4 cup chopped red onion (I used chopped yellow onions instead) 2 cloves garlic, minced 1/2 teaspoon + 1/2 tablespoon olive oil 1/2 cup broccoli 1 medium-sized peeled carrot, chopped 1 (15 ounce) can chickpeas, drained and rinsed 1/4-1/2 cup freshly grated cheddar cheese + more for topping 2 tablespoons barbeque sauce + more for topping (try homemade!)

1 teaspoon honey 2 1/2-3 tablespoons whole wheat pastry or all-purpose flour (I used more

like 5 tablespoons of white whole wheat flour) 1/4 teaspoon salt 1/4 teaspoon pepper 1/2 teaspoon smoked paprika 1/8 teaspoon onion powder Hamburger buns (we used homemade slider buns) Burger toppings: cheddar cheese, additional BBQ sauce, additional sliced onions, sliced avocado, pickles, sliced tomato, etc Heat a small skillet over low heat and add 1/2 teaspoon olive oil. Throw in onions with a pinch of salt, stir to coat, then let cook and caramelize for 5-6 minutes. Add garlic and cook for 1-2 more minutes. Remove from heat and set aside.

In the bowl of your food processor, add broccoli and carrot, pulsing until chopped very finely. Add chickpeas, sauce, honey, flour, cheese, onions, salt, pepper, paprika and onion powder. Process and pulse until completely combined but not pureed. Carefully remove from processor bowl and form into 4 burgers. If you feel that your burgers and somewhat delicate, refrigerate for about 30 minutes.

Heat a large skillet over medium heat and add remaining olive oil. Once hot, add burgers to the skillet and cook on each side until golden brown and crispy on the outsides, about 3-4 minutes. Be gentle when flipping and removing burgers so they donâ&#x20AC;&#x2122;t crack or fall apart. Serve on toasted buns with any additional toppings.

BBQ CHEDDAR CHICKPEA BURGERS Recipe and Photo Courtesy "From Annes Kitchen"

www.BlikkiMagazine.org | Issue No. 9 ~ 47

SWEET SWEET POTATO FALAFELS

Recipe and Photo Courtesy "My New Roots"

stops falling into the middle of the container (you will understand this once you do it). Pour blender contents out into a finemesh sieve and sift until the fine gram and coarse legume bits are separated. You should have just less than 1 cup of fine chickpea flour – if not, make more.

Sweet Sweet Potato Falafels Ingredients: 2 medium sweet potatoes (orange inside), around 700g or 1 1/2 pounds in total 1 1/2 teaspoons ground cumin 2 small cloves of garlic, chopped 1 1/2 teaspoons ground coriander 2 big handfuls of fresh cilantro/ coriander, chopped Juice of half a lemon a scant cup chickpea flour a sprinkling of sesame seeds salt and pepper

Directions: 1. Preheat the oven to 425F degrees (220C) and roast the sweet potatoes whole until just tender – 30 minutes to 1 hour (depending on size). Turn off the oven, leave the potatoes to cool, then peel.

2. Make the chickpea flour by putting about 1 ½ cups of dried chickpeas into your blender and grind on high for a few minutes until the flour

48 ~ Issue No. 9 | www.BlikkiMagazine.org

3. Put the sweet potatoes, cumin, garlic, ground and fresh coriander, lemon juice and chickpea flour into a large bowl. Season well, and mash until smooth with no large chunks. Stick in the fridge to firm up for an hour, or the freezer for 20-30 minutes.

When you take it out, your mix should be sticky rather than really wet. You can add a tablespoon or so more of chickpea flour if necessary (the water content of sweet potatoes varies enormously).

4. Reheat the oven to 400F/200C. Using a couple of soup spoons (put a well-heaped spoonful of mix in one spoon and use the concave side of the other to shape the sides) or a falafel scoop if you have one, make the mixture into falafel-y looking things and put them on a tray lined with parchment paper. Sprinkle sesame seeds on top and bake in the oven for around 15 minutes, until the bases are golden brown.

Wild Mushroom, Lentil and Olive Burgers with Cashew Garlic Sauce

QUINOA BURGER

Recipe and Photo Courtesy "Eating Well Living Thin"

Quinoa Burger Ingredients: 2 rounded cups cooked quinoa (see note below for cooking instructions) 3/4 cup shredded cheddar cheese (or other variety, if you prefer) 1/2 cup low-fat cottage cheese 1 medium carrot, finely grated (OR 1 cup shredded zucchini, squeezed dry) 3 eggs 3 tablespoons all purpose flour 2 green onions, including white parts 1 /2 teaspoon sugar 1/4 teaspoon black pepper 1/4 teaspoon ground cumin 1/8 teaspoon salt 1/8 teaspoon garlic powder Olive oil for frying To cook quinoa for the above recipe: 1 cup uncooked quinoa 2 cups water 1/2 teaspoon salt

In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat. Add quinoa and reduce heat to low. Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender. Allow to cool for a few minutes.

In a large bowl combine the 2 rounded cups of cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, green onions, sugar, pepper, cumin, salt, and garlic powder.

(To help them stay in patty form and not fall apart, I cook them on med-low slowly so they have longer to set-up without burning.

Makes them easier to flip, too.)

Heat a frying pan and a couple teaspoons olive oil over medium-low heat. Mixture will be slightly sticky, so using a 1/4 cup measuring cup, drop mixture into pan and lightly flatten to 1/2 inch thick. Fry until golden-brown, about 4 minutes on each side.

Makes approx. 10 burgers.

Ingredients: 1 cup beluga lentils Knob of ghee or coconut oil 1 red onion, sliced Couple pinches sea salt 2 cups / 175g mixed wild mushrooms, sliced (shiitake, oyster, chanterelleâ&#x20AC;Ś) 5 cloves garlic, minced 3 tablespoons fresh rosemary 1 tablespoon fresh thyme 2 tablespoons tamari ½ cup / 80g sunflower seeds 15 kalamata olives 2 tablespoons olive oil 1 tablespoons Dijon mustard Freshly cracked black pepper Directions: 1. Wash and drain lentils. In a medium saucepan, cover with 2 cups water, bring to a boil, cover, reduce to simmer and cook until tender (about 20-25 minutes). Remove lid off to cool and set aside.

Drain if there is any water left.

2. In a frying pan heat a knob of ghee or coconut oil. Add sliced onions and a pinch of salt. Cook until softened, about five minutes, then add garlic, rosemary and thyme. Cook for a few minutes, then add sliced mushrooms. Allow the mushrooms to cook without stirring for a few minutes so that they brown on one side. After five minutes, stir mushrooms and add tamari, stir to coat. When mushrooms are cooked, remove from heat and set aside.

www.BlikkiMagazine.org | Issue No. 9 ~ 49

3. In a food processor grind sunflower seeds until they resemble breadcrumbs. Add cooked lentils, mushroom mixture, mustard, olive oil, and plenty of cracked black pepper. Pulse to blend. You may need to help this process by stirring once in a while. Avoid adding too much liquid – the mixture should be really thick. Season to taste.

at least 4 hours Scant ½ cup water 1 small clove garlic (start with just ½) 2 tablespoons extra virgin olive oil 4 teaspoons freshly squeezed lemon juice 2 tablespoons chives ½ teaspoon sea salt Squirt honey or maple syrup

4. Pit and roughly chop olives.

Add to the food processor and stir to combine (you want them to remain in fairly large chunks).

Directions: 1. Soak cashews for at least 4 hours, up to 12. Drain and rinse well.

5. Form 6-8 balls with the mixture, slightly smaller than a baseball. Press to flatten into patties, but keep them thick. Press around the outside edge to prevent them from cracking.

2. Add cashews to a food processor or blender, which ever is the most powerful. Add ½ clove garlic, all other ingredients and ¼ cup of water. Blend on high and add the remaining water in increments until the desired consistency is reached – not too thick, not too runny. Season to taste and add the other half clove of garlic if desired.

6. You can warm the burgers two ways. Remember that they are already fully cooked, so all you need to do is heat them up.

Frying pan: heat a knob of ghee or coconut oil and cook the burger on one side until golden, 4-6 minutes, then flip and cook on opposite side. Serve.

Oven: Cook burgers in a 375°F/ 190°C oven for 15-20 minutes, flipping halfway through bake time.

Other toppings: Spinach Arugula Massaged kale Pickled onions (recipe here) Avocado Dijon mustard

Barbecue Jackfruit – Vegetarian Pulled Pork

serves 2-4 7. Serve burgers open-faced on a slice of whole grain sourdough Ingredients: toast, or in a high-vibe pita.

1 20 ounce can young green Garnish with anything you like! I jackfruit in brine used Cashew Garlic Sauce, pickled ½ cup barbecue sauce onions (recipe here), and a pile of ¼ cup honey or maple syrup greens. (optional) Cashew Garlic Sauce: Drain the water from the can and ½ cup raw cashews, soaked for

50 ~ Issue No. 9 | www.BlikkiMagazine.org

rinse and drain the jackfruit in a large collander several times (see comments; this is very important).

Squeeze each piece to remove as much water as possible. Transfer the bowl to a clean workspace or mat and pull apart all the pieces into shreds, removing and disposing of the seeds (they look like beige, flat grapes).

Place the jackfruit in a large skillet over medium heat and cook out more of the water. After about 10 minutes or so, mix in the sauce (add more to taste or add more after it’s cooked) and honey/syrup (if using). Stir occasionally and simmer for about another 10 minutes or so.

Then place the jackfruit on a parchment-lined baking sheet and bake at 350F for 20-30 minutes or until you see some char on the tips. Check it to make sure it’s as dry as you prefer and cook longer, if necessary.

Serve on your favorite bun, slider, taco, topped with slaw…however you’d eat pulled pork!

Lentil Burgers Ingredients: 1 cup green lentils, well rinsed 2½ cup water ½ tsp salt 1 tbs olive oil 1 medium onion, diced 1 medium carrot, diced ½ tsp pepper 1 tbs organic soy sauce ¾ cup rolled oats, finely ground ¾ cup flax meal

BARBECUE JACKFRUIT – VEGETARIAN PULLED PORK

Recipe and Photo Courtesy "Leslie Eats"

KIDNEY BEAN-WALNUT BURGERS WITH MISSISSIPPI COMEBACK SAUCE

Recipe and Photo Courtesy "The V Word"

LENTIL BURGERS

Recipe and Photo Courtesy "Emily Levenson"

1 Tbs. vegan, gluten-free Worcestershire sauce or tamari ½ cup gluten-free bread crumbs 1 Tbs. safflower oil

Directions: Place the lentils, water, and salt in saucepan, bring to a boil. Lower heat, cover, and simmer for about 45 minutes, until water is nearly gone and lentils are very soft, with splitting skins.

Sauté the onion and carrot in oil until soft, about 5 minutes.

Mississippi Comeback Sauce 1/4 cup onion, chopped 2 cloves garlic, chopped 1/4 cup vegan mayonnaise 2 Tbsp. extra-virgin olive oil 2 Tbsp. ketchup 1 Tbs. Dijon mustard 1 Tbs. chili sauce, hot sauce or Sriracha, or more to taste 1 Tbsp. vegan, gluten-free Worcestershire sauce 1 Tbsp. fresh lemon juice 1 tsp prepared yellow mustard Salt and pepper to taste

Mix the lentils, onions, carrots, pepper, and soy sauce in the large bowl, then mix in the ground oats and flax meal.

While still warm, form the lentil mixture into patties, which can now be frozen, refrigerated (for up to 5 days), or cooked immediately.

If cooking immediately, place in refrigerator or freezer for 5 minutes. This will help the patties stay together while cooking.

In a frying pan, heat a bit of oil, place a burger on top, and fry until brown, 1-2 minutes. Repeat on other side and serve.

Kidney Bean-Walnut Burgers with Mississippi Comeback Sauce Ingredients: Burger 15 oz. canned kidney beans, drained and rinsed 1 small red onion, shredded and squeezed dry 1 small carrot, diced 2 scallions, finely chopped 1/3 cup chopped walnuts 2 Tbs. fresh parsley, chopped 1 tsp. Kosher salt, or to taste 1/2 tsp. black pepper, or to taste

Preparation: Burger Smash beans in a bowl with a fork until slightly chunky. Add the onion, carrot, scallions, walnuts, parsley, salt, pepper, and Worcestershire sauce and mix well until all the ingredients are incorporated. Add the bread crumbs little by little while mixing with your hands until you have the desired consistency. The mixture should feel firm and stick together well. Refrigerate the whole mixture in the bowl for at least 30 minutes.

When you are ready to cook, remove the mixture from the fridge and form the mixture into 4 patties. Using a 3 ½” cookie cutter makes the perfect

52 ~ Issue No. 9 | www.BlikkiMagazine.org

sized, dense and thick burger patty.

Heat the oil in a large skillet over medium-high heat. Add the patties and cook until browned on each side. Each side may need about 5 minutes.

You may need to flip the burgers carefully several times to ensure the inside gets cooked while the outside doesn’t burn.

Serve on buns with your favorite toppings or on a bed of greens topped with sautéed mushrooms. Enjoy!

Mississippi Comeback Sauce Put all ingredients into a food processor and mix until smooth. Refrigerate in a covered container until ready to use. Use as a burger topping or a salad dressing.

Sun dried Tomato and Mozzarella Quinoa Burgers Ingredients: 1 cup cooked quinoa ¾ cup cheese 2 sun-dried tomatoes, chopped 1 ½ eggs (I usually beat a whole egg, then half it) 3 tablespoons flour 1 tablespoon chopped scallion/ green onions ½ teaspoon salt ½ teaspoon pepper ½ teaspoon garlic powder 2 tablespoons oil To cook quinoa (makes 3 cups) 1 cup uncooked quinoa 2 cups vegetable broth ½ teaspoon salt

Instructions: Cooking Quinoa Wash the quinoa in a mesh strainer rigorously with water.

In a pan over medium high heat, add 2 teaspoons olive oil. Dry the quinoa by adding it to the pan and letting it heat up for about 2 minutes.

Add the broth to the pan and the salt. Stir, and bring to a boil.

Lower to medium-low heat and cover, cooking for 15 minutes, stirring occasionally.

When all of the water has been absorbed, the quinoa is finishing cooking.

SUN DRIED TOMATO AND MOZZARELLA QUINOA BURGERS

Recipe and Photo Courtesy "Jessica in the Kitchen"

Use your fork to fluff the quinoa a bit.

Quinoa Burgers Add all of the ingredients together to the burgers.

Divide into 4 burgers on a parchment paper (or just a place).

Heat the oil in a large pan over medium-high heat.

Test to ensure the oil is hot enough (but not burned) by breaking off a piece of one of the burgers. If it sizzles, it is hot enough.

Add the burgers into the pan.

Allow to cook for 2-3 minutes on one side, then flip.

Cook for 2-3 minutes on this side.

It should be golden brown. If not, cook for one minute extra on each side.

Place on a paper towel to cool and remove excess oil.

Enjoy!

www.BlikkiMagazine.org | Issue No. 9 ~ 53

54 ~ Issue No. 9 | www.BlikkiMagazine.org

W

ould you like fries with that?

What's a good burger without fries? Did you know that almost any root vegetable can be used to make fries?

Click the links to the right for our picks for the best root vegetable french fry recipes.

the recipes Plantain Fries Yuca Fries Carrot Fries Sweet Potato Fries Rutabaga Fries Beet Fries Kale Chips

www.BlikkiMagazine.org | Issue No. 9 ~ 55

56 ~ Issue No. 9 | www.BlikkiMagazine.org

the recipes

S

hake things up with these delicious drink recipes. With temperatures blazing, nothing hits the spot like these smooth, creamy shakes. Best of all ~ they're dairy free!

Caramello Creamy Greeny Smoothie Blackberry Strawberry Mango Pineapple Smoothie Watermelon Mango Pineapple Apple Juice Smoothie

Click the links to the right for our picks for the best summer smoothie recipes.

Chocolate Covered Cherry Smoothie Chocolate Covered Strawberries Smoothie Vegan Vanilla Chai Smoothie Vegan Snickerdoodle Milkshake

www.BlikkiMagazine.org | Issue No. 9 ~ 57

Summer Salads These salads are quick and easy, and are the perfect way to enjoy the fresh and abundant produce of the season.

1

2

3

4

5

6

www.BlikkiMagazine.org | Issue No. 9 ~ 59

In a small pot, bring the water, mint and parsley stems, lemon zest, olive oil, 1/2 teaspoon of sea salt and the cayenne to a boil.

As soon as the water begins to boil, remove from the heat and pour over the couscous.

Cover the couscous and let sit for 5 minutes.

1. Tomato Cucumber Couscous Salad Recipe and Photo Courtesy "The Tolerant Vegan" Serves 2-3 Printable recipe Ingredients: 1 1/2 cups cherry tomatoes, halved 1 cucumber, diced juice from 1/2 of a lemon 1 1/2 teaspoons sea salt 1/4 cup fresh mint 1/4 cup fresh parsley 3/4 cup dry couscous 1 cup water 1 large strip of lemon zest 1 1/2 tablespoons extra virgin olive oil pinch of cayenne 1 scallion, chopped In a medium bowl, toss together the cherry tomatoes, cucumber, lemon juice and 1 teaspoon of sea salt. You can peel the cucumber if you prefer, but I left the peel on mine.

Set aside.

Separate the mint and parsley leaves from the stems. Peel one large strip of lemon zest from the lemon that you used for juice.

Pour the dry couscous in a bowl and set aside.

olive oil 1 tsp Celtic sea salt or more to taste 1 tsp cracked black pepper to taste Preparation: Soak the raw corn in some hot water for a few minutes and then drain.

Combine the corn and all of the remaining ingredients together, stir and enjoy!

Uncover the couscous and remove the stems and lemon zest.

Fluff the couscous with a fork and stir in the mint and parsley leaves and the chopped scallion.

Stir in the tomato mixture and serve immediately.

3. Fruit Salad Spiced With Cardamom and Lemon Tahini Dressing Courtesy: Tales of a Kitchen

Prep time: 10 mins

Total time: 10 mins Serves: 1-2

2. Zesty Lime Corn Salad Recipe and Photo Courtesy "Nouveau Raw" Ingredients: 4 cups organic corn kernels 1 cup (1 medium) diced red pepper/capsicum 1 cup (1 large) finely diced vine ripened tomato ( I use cherry tomatoes) 1 cup (1 large) avocado, diced 1/2 cup (1 small bunch) fresh chopped cilantro 1 Tbsp (2-3 cloves) finely chopped fresh garlic 2 Tbsp fresh lime juice 1 Tbsp cold pressed extra virgin

60 ~ Issue No. 9 | www.BlikkiMagazine.org

Ingredients For the dressing: 3 TBSP freshly squeezed lemon juice 1 TBSP tahini 1 TBSP sweetener (raw honey, agave) seeds of 2 cardamom pods, ground For the salad: 1 orange, peeled and cubed 1 banana, sliced 1 pear, pitted and cubed handful of strawberries, roughly chopped To serve: mint leaves and chia seeds Instructions To make the dressing add all ingredients to a small jar and shake well until combined.

- Add Roast Veggies, Cucumber, Yellow Pepper & Lentils to a large bowl.

Combine Dressing ingredients in a jar and shake to combine. Pour over Salad, and fold in chopped Parsley.

Add all your fruits and mint leaves to a bowl, add dressing and toss to coat.

Sprinkle with chia seeds.

- Serve on a bed of fresh, baby Spinach

6. Mediterranean Salad with Sun-Dried Tomato Vinaigrette

4. French Lentil Salad Recipe and Photo Courtesy "Blissfully Vegan" Ingredients: half Red Onion, diced 1 clove Garlic, minced 1 large Carrot, diced 1 medium Beetroot, diced 1 tsp. dried Herbes de Provence (or Thyme/Tarragon/Oregano) Olive Oil squeeze of Lemon Juice 1 cup French Puy Lentils (or other Green Lentils) 2 cups Water 1/4 Cucumber, diced 1/2 Yellow Bellpepper, diced 2 Tblsp. Parsely, chopped Dressing: 1 1/2 Tblsp. White Wine Vinegar 1 tsp. Mustard 3 Tblsp. Olive Oil 1/2 tsp. dried Tarragon Baby Spinach Method: - Set oven to 200C/400F, and line a baking tray with foil. Mix together Onion, Garlic, Carrot, Beetroot, Herbs, Lemon Juice & Olive Oil and arrange on tray. Bake for 20-30mins. or until Beetroot & Carrot cooked through. Remove and allow to cool.

- Meanwhile, bring water to a boil and add Lentils. Cook around 30 mins, until al dente. Rinse with cold water and drain.

Recipe and Photo Courtesy "The V Word"

5. Peach and Kale Salad with Maple Miso Vinaigrette Recipe Courtesy: "Raw Mazing" Photo: Susan Powers Makes 2 large salads or 4 medium salads.

Salad: 1 large bunch kale 2 peaches, peeled and cut into bite sized pieces 1 cup pecans, coarsely chopped Vinaigrette: 2 tablespoons Maple Syrup Grade B 2 tablespoons olive oil (cold pressed) 1 tablespoon raw apple cider vinegar 2 teaspoons light miso (white or yellow) Himalayan salt and pepper 1. Remove stems from kale and tear into bite-sized pieces. Place in large bowl.

2. Prepare vinaigrette by whisking all ingredients together in a small bowl.

3. Pour vinaigrette over kale and give it a really good massage. The idea here is to massage the dressing into the leaves and break down the leaves a bit.

This step is crucial.

4. Toss with peaches and pecans.

For the Sun-Dried Tomato Vinaigrette 4 sun-dried tomatoes, chopped or 2 Tbs. sun-dried tomato paste 1 Tbs. red wine vinegar 2-3 Tbs. extra virgin olive oil 1 garlic clove, minced Zest and juice of 1 lemon Salt and pepper to taste Put ingredients in a bowl and whisk until smooth. You can also put the ingredients in a blender for a smoother dressing.

For the Salad 4 cups arugula 1 small red onion, thinly sliced ½ cup roasted red peppers, chopped 3-4 ribs of celery with leaves, chopped 1-15 oz. can of chickpeas, drained and rinsed ½ cup Kalamata or black pitted olives, halved Directions Combine all ingredients in a large bowl. Drizzle with dressing.

For a variation, you can add vegan feta cheese crumbles.

www.BlikkiMagazine.org | Issue No. 9 ~ 61

Salad Dressing 101

GET EVEN MORE FROM

Blikki Magazine

d Downloeas Recip

Click Here to Download the recipes in this issue

Are you a blogger or chef who would like to be featured in our gorgeous magazine?

Please e-mail: HippieDiva@Blikki.com

Click Here to View Back Issues www.BlikkiMagazine.org | Issue No. 9 ~ 63

SWEET TREATS

CHEESECAKE

Picture and Recipe Courtesy Fragrant Vanilla Cake

64 ~ Issue No. 9 | www.BlikkiMagazine.org

Raw Vegan Blackberry Lemon Lavender Cheesecake You will need: One six inch spring form pan Crust: 2/3 cup hazelnuts 2/3 cup finely shredded coconut 1/3 cup sprouted, dehydrated buckwheat groats (or additional coconut) 1/8 teaspoon sea salt 3 soft medjool dates, pitted and chopped Filling: 2 1/2 cups raw cashews (soaked at least 4 hours, but preferably soaked overnight) 1 cup young coconut meat (or 1 cup soaked cashews if unavailible) 1/2 cup lemon juice 2 Tbsp lemon zest 1/3 cup plus 3 Tbsp raw coconut nectar or agave nectar 1/2 teaspoon sea salt 1 Tbsp pure vanilla extract and seeds from half a vanilla bean (other half reserved for topping) 1/2 cup plus 1 Tbsp coconut oil (warmed to liquid) 2 Tbsp organic dried lavender flowers 1 cup fresh organic blackberries Blackberry puree: 1/4 cup organic blackberries 1 Tbsp organic coconut nectar or agave nectar

Cream Topping: 3/4 cup raw cashew pieces (soaked at least 4 hours, but preferably soaked overnight) 1/4 cup coconut water 1 cup fresh young coconut meat* (or additional soaked cashews if not available) 3 Tbsp raw coconut nectar or agave syrup 1 teaspoon vanilla and seeds of half a vanilla bean (the other half of the one you used for the filling) 1/4 cup raw coconut oil (warmed to liquid) To prepare the crust, spray a 6 inch spring form pan with coconut oil spray or grease with coconut oil. Process hazelnuts, coconut, buckwheat and sea salt in a food processor until the it is fine crumbs, then add the dates and process until the mixture holds together when squeezed between your fingers. Firmly press crust into the bottom of prepared pan. Set aside.

To make filling, drain cashews and combine them with coconut, lemon juice, and zest, agave nectar, sea salt and vanilla in a food processor and blend until smooth and creamy. With the motor running, slowly add the coconut oil in a thin stream to emulsify (if you get small chunks the mixture was too cold or the coconut oil was too cold, and if this happens, remove a small portion of the filling, warm it

slightly and return it to the bowl.

It should emulsify). Remove the filling from the food processor, stir in lavender and divide evenly between 2 bowls. Place half back into the food processor and add 1 cup blackberries. Puree until smooth and scrape back in the bowl. For the blackberry puree, using an immersion blender (or you can rinse out the food processor) combine the 1/4 cup blackberries and 1 Tbsp agave nectar and puree until smooth.

Drop the filling alternating between the vanilla and blackberry in about 3 tbspful amounts over crust in pan, until all is used up, sort of in a checkerboard fashion.

Tap on the counter to level (keeping pan level). Drop some of the puree in teaspoonful amounts over the top of the cake (reserving some for serving) and swirl with a knife to create marbling.

Place in the freezer until it is set, 6 hours about. After that store in the fridge until ready to top.

To make topping, drain cashews and blend all ingredients until smooth in a food processor, and set in the freezer about 30 minutes until a frosting consistency.

Place in a pastry bag and pipe decoratively on top of the cheesecake. Store in the fridge when not enjoying.

Click Here for more recipes from Fragrant Vanilla Cake.

www.BlikkiMagazine.org | Issue No. 9 ~ 65

CONTRIBUTORS

Jill Hillhouse BPHE, CNP is a Certified Nutritional Practitioner whose practice is based on her philosophy that each individual is metabolically unique. She seeks to identify the root cause of peoples’ health concerns and to educate and inspire them to be an active partner in their own health.

My New Roots: Sarah Britton (BFA, CNP), a holistic nutritionist and vegetarian chef, is the creative force behind My New Roots, the award-winning blog that has become an on-line destination for foodies everywhere, not only for its one-of-a-kind recipes, but also for its amazing nutritional information and mouth-watering photography.

The Bojon Gourmet: Alanna is a food stylist, photographer, and recovering pastry chef based in San Francisco, and the mastermind behind acclaimed recipe blog The Bojon Gourmet. Bojon (“no job” backwards), is not just a state of unemployment, but a state of mind. Read more about the Tao of Bojon.

Lesley Eats: I share vegetarian recipes and highlights from restaurant visits at home in Nashville, Tennessee (and from my travels) as well as a little bit about the fun and failures along the way. Joining me are Mr. Eats (previously known as the Significant Omnivore), Baby Eats and occasionally Grammy Eats.

Jessica in the Kitchen - Jessica, Founder and Editor of Jessica in the Kitchen. This blog represents my passion for delicious, vegetarian and vegan food and that you can create healthy, and good-for-you recipes that are delicious and that will leave you feeling energetic, happy, and proud of your decisions and your body.

The Tolerant Vegan: Nikki Haney isn’t an expert on veganism, or nutrition, nor is she a scientist or psychiatrist. She’s just a person who happens to enjoy sharing her experiences being vegan. Visit her at her blog The Tolerant Vegan to enjoy “Nikki’s world.”

Eating Well Living Thin: After Linda Lilacs’ weight loss surgery (gastric bypass), she had to alter the way she cooked for herself. Wanting to continue cooking in such a way to still be able to make her favorite recipes she concocted recipes that are delicious imitations of her old favorites on her blog Eating Well Living Thin

Amie Sue Oldfather is the author of the award winning blog “Nouveau Raw”. Where her heart and passion is to share her healthy recipes that are not only pleasing to the eyes but to the taste buds too! She is also this year’s winner of the “Best of Raw” award!

Emily Levenson: Emily Levenson is a therapist turned holistic health coach specializing in food sensitivities. Her mission: is to help you identify your food triggers and arm you with the tools you need to heal.

Miriam Sorrell is the creator of Mouthwatering Vegan and winner of the 2012 UK Vegan Awards ‘Best Online Recipe Guide’.

Her innovative food blog is designed to help readers make the transition to a plantbased diet. Miriam resides in Malta with her 6 year old daughter, husband, and her 4 cats.

66 ~ Issue No. 9 | www.BlikkiMagazine.org

The V Word: Rhea Parsons' specialty is making vegan versions of favorite, familiar dishes, because if you can have the foods you grew up with, the foods you always loved, the foods you crave in a healthier and compassionate way, why wouldn't you?

Blissfully Vegan: Rebecca Berger is on a mission to make healthy food that even carnivores can enjoy, and to prove to her family & friends that being Vegan doesnâ&#x20AC;&#x2122;t mean living off Carrot sticks!

My Pet Chicken: My Pet Chicken continues to lead the way in the urban chicken space, serving tens of millions of page views per year on its web site.

Erin Bosdet is a Certified Holistic Nutritionist (CHN), a vegan chef and a mom. She is passionate about nutrition, photography and raising her son. Her Simply Dish pages were created to inspire you and to share nutritious and delicious plant based recipes with you and your family.

www.BlikkiMagazine.org | Issue No. 9 ~ 67

68 ~ Issue No. 9 | www.BlikkiMagazine.org

Soul Food written by Meryl Streep

I no longer have patience for

certain things, not because Iâ&#x20AC;&#x2122;ve become arrogant, but simply because I reached a point in my life where I do not want to waste more time with what displeases me or hurts me.

I have no patience for cynicism, excessive criticism and demands of any nature. I lost the will to please those who do not like me, to love those who do not love me and to smile at those who do not want to smile at me. I no longer spend a single minute on those who lie or want to manipulate.

I decided not to coexist anymore with pretense, hypocrisy, dishonesty and cheap praise. I do not tolerate selective erudition nor academic arrogance. I do not adjust either to popular gossiping. I hate conflict and comparisons.

I believe in a world of opposites and thatâ&#x20AC;&#x2122;s why I avoid people with rigid and inflexible personalities. In friendship I dislike the lack of loyalty and betrayal. I do not get along with those who do not know how to give a compliment or a word of encouragement.

Exaggerations bore me and I have difficulty accepting those who do not like animals.

And on top of everything I have no patience for anyone who does not deserve my patience.

www.BlikkiMagazine.org | Issue No. 9 ~ 69