Fresh in Season ~ Delicious Summer Recipes!
Blikki
The Magazine for Sustainable & Compassionate Living
Surprising New Recipes for Summer Veggies p18 Incredible Edibles p6 Sowing & Growing 9 special veggies
Veggie Meals Every Kid Will Love p30 Dinner In Minutes p26
Super Simple Pasta Recipes
Number 8 Price: FREE www.Blikki.com
Number 8
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Feature Articles: 6 12 15 18 26 30
Beyond the Usual - Incredible Edibles Eco Beautiful Bathrooms Community Support Agriculture Fresh and in Season Pasta in 10 Making Vegetables Fun
Contents
[ [ In Every Issue
Editor’s Note 5 Nutrition Q&A 16 Sweet Treats 32 Contributors 34 Soul Food 35
©2014 Blikki.com, All Rights Reserved. Blikki® is the registered trademark of Blikki.com. 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
Doctor Maya Angelou passed away a few days ago, and I am still reeling from the news of her death. She was a friend, a beloved auntie, and a true soul mate to me – at least she was in my mind. In truth, I never met Dr. Angelou, but I knew her. I first “met” Dr. Angelou when I read her book “I Know Why the Caged Bird Sings”. Reading that novel made me feel as if it was written just for me, or she was telling my story; and so began my love for her. As the years passed, Dr. Angelou gained worldwide recognition as a poet, playwright, film-maker, journalist, editor, lyricist, teacher, singer, dancer, black activist, professor and holder of some 50 honorary degrees. But for me, she was my best friend who would counsel me and say, “You may not control all the events that happen to you, but you can decide not to be reduced by them.” So with her words of encouragement, I pressed on. Did you know that “my Maya” inspired me to create Blikki Magazine? A few years ago, I was feeling unhappy with the direction my life had taken and just when I felt my most frustrated, I came across Dr. Angelou’s quote, “Do the best you can until you know better. Then, when you know better, do better.” And just like that, I had a new mission – Blikki’s mission is to promote better/sustainable options so that our readers can “know better” and thus “do better”. Although Dr. Angelou has only been gone for a few days, the void she’s left leaves a vast hole in the world’s consciousness and an even larger one in my heart. Rest in peace Dr. Angelou, may I always be the phenomenal woman you inspire me to be.
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.blikki.com | Number 8 ~ 5
INCREDIBLE EDIBLES Try enticing your palate with these easy-togrow garden fruits, vegetables, and beans.
BEYOND THE USUAL
By Alanna Taylor-Tobin aka The Bojon Gourmet
Alpine strawberries
G
rowing your own food rewards you not only with fresh varieties of produce that you’re unlikely to find at the grocery store, but digging in dirt has also been proven to increase happiness due to a bacterium (Mycobacterium vaccae) that triggers the release of serotonin in the brain, causing gardeners to feel uplifted and at peace. There is even some evidence that this bacterium combats cancer. Gardening edibles also fosters a connection with and an appreciation for where our food comes from, and the effort that goes into growing it. And yet the biggest boon to curious gardener-cooks is the wide array of lesser-known heirloom varieties that become available when you can choose from a variety of seeds. Planting a garden doesn’t necessarily require a ton of time or space. Herbs, lettuces and greens can grow in window boxes or small pots. Tomatoes, beans, and berries can thrive in larger pots on a sunny deck. Root vegetables, such as carrots, beets, and radishes, are all relatively low-maintenance, and grow happily in pots or small beds. Here are our suggestions for easy and unusual plants to grow this season. Find more seasonal recipes on Alanna’s Blog The Bojon Gourmet.
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GARDEN
HERBS If you grow only one thing, make it herbs. Herbs give you the most bang for your buck in terms of flavor-to-volume ratio, and they can thrive in a window box or in small pots near the kitchen. Soft herbs, such as chives, basil, oregano, and cilantro, grow more quickly than woody rosemary, thyme, or Turkish Bay for chefs who crave instant gratification. Easy-to-grown anise hyssop makes a splendid tea. Lemon balm can combine with sugar and crème fraÎche for an easy ice cream. Citrusy Lemon Basil enhances fresh tomatoes or steamed zucchini. And chervil's delicate anise flavor and small, lacy leaves make any soup or salad feel special. www.blikki.com | Number 8 ~ 7
INCREDIBLE EDIBLES | UNUSUAL VEGETABLES |
BLOOMSDALE LONG-STANDING SPINACH This crinkly-leafed green is to spinach what lacinato is to kale. The tongue-shaped leaves have a sweeter flavor than the kind you find in the grocery store, and they retain their toothsome texture when cooked. The plants thrive in warmer weather than most spinach varieties, maturing within fifty days. Try the leaves in omelets, a wilted spinach salad, or this French Lentil and Spinach Soup.
Bloomsdale Spinach
SUGAR ANN SNAP PEAS These sweet, edible-pod peas are quick to grow, and free-standing vines make them ideal for small gardens. They're tender and sweet enough to eat fresh or in salads, or throw a big handful into some Spring Vegetable Fried Rice.
ARUGULA PRONTO This Italian variety of the spicy green boasts slender, lacy leaves with a pungent, peppery flavor. Grow it in a cool spot, and scatter the leaves over a margarita pizza, or toss with roasted beets, goat cheese and pine nuts for a sophisticated salad.
ALPINE STRAWBERRIES
Sugar snap peas
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These small berries pack an aromatic punch, tasting vaguely tropical. Compact plants yield plenty of berries over the course of their long season. Their complex flavor needs no accompaniment, but they make a precious garnish over a delicate panna cotta.
DRAGON TONGUE BUSH BEANS
Lollo rossa lettuce
LOLLO ROSSA LETTUCE
If you've never tried fresh shelling beans, you're in for a treat. Speckled beans that resemble Jelly Bellies cook quickly, and their flavor is fresh and delicate. This Dutch heirloom variety has compact plants that produce high yields of chartreuse and purple-flecked pods. Simply blanched in salted water, the beans are so tasty, you'll be hard-pressed not to eat them all at once, but if you can save some to toss in a light salad of potatoes, herbs, and pickled onions, you'll be happy.
This burgundy-tipped beauty with a name like an Italian film star will be the darling of any salad graced by its ruffled leaves. Like all lettuces, it favors cool weather and gentle shade, and can grown in pots or small beds. Tossed into a Strawberry Caprese Salad it will coo, "Mr. DeMille, I'm ready for my close-up."
Ground cherry
GROUND CHERRIES These yellow berries resemble tomatillos in paper husks; peeled, they look like yellow cherry tomatoes. Their flavor is tart and sweet, with whispers of guava and mango. Small plants produce huge yields that were traditionally used to make jams and pies, but I like these best for breakfast with yogurt and granola, or garnishing a creamy dessert. They can also swing to the savory side in a salsa like their tangy brethren.
Dragon tongue bush bean
www.blikki.com | Number 8 ~ 9
INCREDIBLE EDIBLES | UNUSUAL VEGETABLES |
PINK BERKELEY TIE DIE TOMATOES You don't need to be a hippie to appreciate these brightly colored vegetable-fruits. The beefy beauties boast deep red and Christmas tree-green stripes, and juicy, flavorful meat. The scent of a fresh tomato is reward enough for tending the bushy plants throughout the spring and summer, but thick slices topped with salt, pepper, and good olive oil don't hurt, either. As their name suggests, the plants are relatively laid-back – easy to grow, and early to mature.
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SUSTAINABLE HOME | ECO BATHROOM | EDITORS PICKS
Eco Beautiful Bathrooms
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Our Lifestyle Editor’s favorite powder room picks are sure entice you to beautifully “green-up” your own bathroom. Designed in Hackney: these chandeliers by Hackney designer Stuart Haygarth were painstakingly assembled from found objects like discarded spectacles, plastic bottles or party-poppers. www. stuarthaygarth.com
Bathroom Vanity designed around a French Theme. Bike vanity constructed from an old discarded bike with a sleek sink. The basket is perfect for holding towels. Benjamin can design a vanity custom for you within your budget. www.thebenjamincollection. com Keep towels off the floor and neatly organized with this space saving over the door chrome and bamboo towel organizer. Its stylish design serves as a functional holder and dryer for your bathroom towels. www.bedbathandbeyond.com Designed by an 18th-generation master blacksmith of recycled steel with brass flaming on the leaves, heirloom-quality pieces are wax-rubbed to provide a natural barrier against moisture. www.gaiam.com Viola Dual Handle Lavatory Tap. Heavy brass construction for durability and reliability. German made Fluehs ceramic cartridge ensures life-long trouble free service. Dual handle operation allows both volume and temperature control. SSi Eco-Care aerator 1.5 gpm (5.7 lpm) at 60 psi. www.modernbathroom.com
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Community Supported Agriculture One Hedge Against Increasing Food Costs By Glen Hill former Executive Director Minnesota Food Association
Why to Join a CSA and How to Choose Community Supported Agriculture probably simultaneously started over 100 years ago in Japan and Germany as a means for local communities to support their local food producers. Realizing the difficult cash flow and loan cycle for seasonal farmers, communities decided to put their money upfront to the farmers, so they could purchase seeds and materials and prepare their fields without taking out a loan and starting the season in debt. The CSA farm then would provide weekly amount of vegetables that were in season. When the season was good, they received a lot; when the season was bad, they received less. But they shared the risk with the farmer; the farmer is still in business for the next season. Today's CSA farms and types of membership vary widely. In general, the consumer pays a pre-season fee during the winter, and the CSA farm delivers a weekly box of in-season, fresh vegetables, including short newsletter with news from the farm and some recipes that emphasize the produce of that week. CSAs allow the consumer to learn better where their food comes from, to learn more about sustainable farming and farmers, to be part of a community that appreciates good food and their local farms. CSA members become annual members and supporters of their farm. They are not necessarily buying food; they are sharing the risk of the season as well as the bounty. If you want to get a regular supply of great produce through out the season and want to directly support a particular local farm, then CSAs are good for you. If you are picky about your produce but still want to support local farmers, visit the farmers market or the 'local' section in your grocery store. Thousands of CSA farms operate in the US. This has more than doubled in the past 10 years and continues to grow. So how do you choose a CSA for you? This is critical because
this is a relationship for the season. The farmer wants you to be happy and you want to be happy with both your farm and the produce. You can find local CSA directories through your State Department of Agriculture or other websites. Start by answering to yourself, why you want to join? A short list of things to think about in choosing are: proximity of farm or drop sites; delivery days; length of season and number of deliveries; different box sizes or seasons (like Spring, Summer, Fall, ½ shares, fruit shares, etc); types of items available; ways to get involved and events on the farm; does the farm expect work or involvement from its members. Many different farms have different styles and flavors, and identifying these can make for happier consumers and farmers. Is the farm a young couple just getting started, a conventional farmer transitioning to sustainable farming, a new immigrant grower building his roots in America, a generational, experienced farmer? This reflects your values on what you feel good about supporting. I suggest looking through a directory of some type and narrowing it down to a few farms and then calling them. You should start this search in January. It is OK to ask the farmer: how long have you been farming?; How long have you been doing a CSA?; What sustainable practices do you use?; Do you have variations to your CSA in terms of time frames, box, size, type of products?; Do you have a system for post-harvest handling and food safety?; What are your expectations for your members? And any other question you may have. CSAs are wonderful ways to build trusting, understanding relationships with your local food sources and build more community connections around food. If you are unsure, just try it one season and see how it goes for you. {B} www.blikki.com | Number 8 ~ 15
NUTRITION
Q&A
Q:As a vegetarian (or vegan) how much protein do I need to eat per day or per meal?
A: It depends. As a nutritionist I am asked this question many times a day. And while you may think I am being flippant with the answer, the amount of protein needed really does depend on the individual situation and circumstance of the particular person. Let’s have a closer look at protein and you’ll see what I mean. Protein is one of the basic building blocks of the human body, making up about 16 percent of our total body weight. Hair, skin, muscle and connective tissue are mostly made of protein but it also plays a crucial role in all of our cells and most of the fluids in our bodies. Additionally, our bodies’ important chemicals – hormones, neurotransmitters, enzymes, and even our DNA – are partially made of protein. Through the body’s daily tasks of growing, rebuilding and repairing, it uses up protein constantly so it is imperative that there is a continual supply. Proteins in turn are made up of smaller units called amino acids. There are 20 known amino acids, 11 of which the body can manufacture on its own given it has enough in-coming protein. The remaining 9, called essential amino acids, must be sourced from our food. Animal protein sources (meat, fish, poultry, eggs) contain all of the essential amino acids as do some plants (soy, quinoa) making them a “complete” protein. It was once thought that we needed the right combination of foods to make a complete protein at each meal but it is now apparent that a wide variety of foods over the day should provide all of the essential amino acids. Our protein needs depend on a number of well known things including age, size, activity level and whether or not you are pregnant or nursing. What is often forgotten is that an injured body (tears, burns, breaks, surgery, blood loss) needs more protein and importantly, our bones need adequate protein for proper formation not just during our youth but also in our senior years to help prevent and slow osteoporosis. Increasingly we are also finding that stress levels and the speed of a person’s metabolism have profound effects on protein requirements. Okay, so let’s get to the answer. The Recommended Daily Allowance (RDA) for the “average” person is 0.8 grams of protein for every kilogram (2.2 lbs) of body weight. Many nutrition experts, including me, feel this is much too low. While I really try to avoid one-size-fits-all recommendations (because they don’t work), I am more comfortable with 1.2-1.8 grams of protein per day per kilogram of body weight. But that’s not all. It is also important to look at the amount and type of carbohydrate and fat being eaten in relation to the protein. I often find that many people are over-consuming carbohydrates, especially in the form of grains. Protein requirements are not an exact science so check how you are doing using the charts on the right. What is missing in the chart is something I often recommend as an additional source of protein for vegetarians and vegans: a good quality whey isolate or vegetable based protein powder with a low carbohydrate level. {B}
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by Jill Hillhouse BPHE, CNP
Source
Qty Protein
Beans Tofu ½ cup Tempeh ½ cup Soy beans ½ cup Most beans ½ cup grams (black, pinto, lentils, etc.) Nuts and Seeds Hemp seeds ¼ cup Almonds ¼ cup Pumpkin seeds ¼ cup Flax seeds ¼ cup Sunflower seeds ¼ cup Cashews ¼ cup Dairy and Eggs Cottage Cheese ½ cup Greek yogurt (plain) ½ cup grams Hard cheese 1 oz (parmesan) Medium cheese 1 oz (cheddar, swiss) Egg (large) one
20 grams 18 grams 12 grams 7-10
13 grams 8 grams 8 grams 8 grams 6 grams 5 grams 15 grams 10-14 10 grams 7-8 grams 6 grams
Grains Oats (cooked) ½ cup 5 grams Quinoa (cooked) ½ cup 4 grams Brown rice (cooked) ½ cup 2 grams Vegetables Spinach (cooked) ½ cup Mushrooms (cooked) ½ cup Broccoli (cooked) ½ cup Kale (cooked) ½ cup Carrots (cooked) ½ cup
2.5 grams 2.0 grams 1.8 grams 1.3 grams 0.6 grams
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.blikki.com | Number 8 ~ 17
RECIPES
Fresh
and in season Summer has its own selection of leafy greens and vivid fruits. Here’s our guide to some of our favorite in season recipes. Don’t you love summertime when the markets are overflowing with an abundance of fresh fruits and vegetables? Because there’s so much to choose from, sometimes it’s difficult to decide which veggies to choose and how to use them after you buy them. Here are some unusual ways to use some of our favorite seasonal veggies as your new weeknight staples.
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For Recipe visit ~ With Food and Love www.blikki.com | Number 8 ~ 19
1 Photo and Recipe courtesy My New Roots 20 ~ Number 8 | www.blikki.com
1
Heart Beet Rawvioli Serves 4
Ingredients: 3 – 4 large beetroots (red, golden, or candy stripe beets) juice of ½ lemon 1 ½ Tbsp. extra virgin olive oil sea salt Pine Nut “Cheese” Pesto Oil extra virgin olive oil, smoked sea salt, and chives for garnish Directions: 1. Begin by cutting the ends of the beets, then peel them. Using a mandolin slicer or a very sharp knife, slice the beets as thinly as possible (this can be fiddly, so take your time.) When you have a bunch of slices, use a cookie cutter to make heart shapes. Alternatively, stack the beet slices and cut the rounded edges off to turn them into squares. 2. In a large bowl, whisk together the juice of half a lemon, one and a half tablespoons of olive oil, and a pinch of sea salt. Add the prepared beet slices and toss to coat. Marinate for 1-2 hours. 3. Place about a teaspoon of Pine Nut “Cheese” on one beet slice, then top with another. Repeat until you have the amount of Rawviolis you desire. 4. Drizzle some Green Pesto Oil and extra virgin olive oil over top. Garnish with chives and smoked sea salt. Serve immediately. Heart Beet Rawvioli... (Continued on page 24)
2
Smoky Beetroot Hummus
Serves 4-6 Ingredients: 3 small beets, about 1/2 pound 1 (15 ounce) can chickpeas, rinsed and drained Juice of 1 lemon 2 tablespoon tahini 2 cloves garlic, pressed or minced
1/2 – 1 teaspoon sea salt 1/2 teaspoon smoked paprika 1/4 teaspoon chile flakes 1/4 cup shelled pistachios, coarsely chopped 2 tablespoons chopped dill French Feta, for serving Crackers, for serving Preheat oven to 400 degrees. Rinse the beets. Pierce them a few times with a fork, place in a small, greased baking dish, and cover with aluminum foil. Roast until tender, about 45 to 60 minutes. Set aside to cool. While the beets roast, add the chickpeas, lemon juice, tahini, pressed garlic, sea salt, paprika and chile flakes to the bowl of a food processor. Don’t combine yet. Set aside. When the beets are cool enough to handle, peel them. Dice the beets and add to the food processor. Puree until a smooth (or chunky, if you prefer) puree forms. You may need to add a tablespoon or two of olive oil to thin. Serve in a wide, shallow bowl, garnished with the pistachios and dill.
3
Betty’s Walnut Beet Burger makes 5-6 patties
Ingredients: 1+ cup red beets (peeled, chopped) 1 cup raw walnuts 2 Tablespoons chopped parsley 1 Tablespoon blackberry vinegar (or other vinegar or lemon juice, or coconut amino’s) 1 Tablespoon chickpea miso (omit if you don’t have handy) 1 1/2 teaspoon mustard 1 teaspoon garlic powder 1 teaspoon onion powder or 1 Tablespoon Dried Onion Pieces 2 pinch sea salt (continued on page 24)
2 Photo and Recipe courtesy The Year in Food
3 Photo and Recipe courtesy “Betty Rawker”
4 Photo and Recipe courtesy My New Roots www.blikki.com | Number 8 ~ 21
5
Turnip Soufflé
5
Photo and Recipe courtesy wine country eating
6 Photo and Recipe courtesy Primitive Wellness
Ingredients: Turnip - 1 medium, about 2 lbs. Chicken Stock - 2 cups Bread Crumbs - 1/2 cup fine butter - 5 TBSP eggs - 2, large Brown Sugar - 1 TBSP Baking Powder - 1 TSP Mace - 1 TSP Salt & Pepper - to taste Instructions: Peel turnip and cut into 1/2 inch cubes. Place in a saucepan with stock. Cover and bring to a boil. Reduce heat and simmer for about 25 minutes until tender. Drain reserving the stock for the turkey gravy. Mash the turnips. There should be about 3 cups. Stir in two tbsp of butter, brown sugar, pepper, mace, baking powder, and egg yolks. Add salt as needed. In a fry pan melt 3 tbsp of butter. Add crumbs and cook for approx 3 minutes. Stir to brown evenly. Beat egg whites until stiff, but not dry. Fold into the turnip mixture. Spoon into a buttered souffle dish. Sprinkle with the buttered bread crumbs. Bake in a preheated oven, 350°F for 25 minutes, or until lightly browned on top. Serve and enjoy.
6
Old Bay Turnip Fries
Ingredients: 3 lbs turnips 2 tbsp extra virgin olive oil 2 tbsp Old Bay Seasoning Instructions: Preheat oven to 400° F. Peel and slice turnips into 1/2″ wide straws (like french fries) Place the sliced turnip in a large mixing bowl. Add olive oil and Old Bay seasoning. Toss until the turnips are evenly coated in
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oil and seasoning. Place on a baking sheet and bake for 20 minutes or until outsides of turnips are crispy, flipping once halfway through cooking.
7
Wild Mushroom Tart Makes four tarts
Pie Crust click here for pie crust recipe. Filling 1 tablespoon olive oil 1 tablespoon butter ~ additional to butter pans 2 medium shallots finely chopped 1 garlic clove minced 1/2 pound Cremini mushroom thinly sliced 1 pound assorted wild mushrooms thinly sliced ~ I used shiitake, oyster + more creminis 1 teaspoon fresh thyme leaves 1 teaspoon salt fresh ground pepper 1/4 cup mascarpone cheese at room temperature 1/4 cup whole milk 2 large eggs 1/2 cup grated fontina cheese 1/4 cup grated parmesan cheese Preheat oven to 375. I made my crust and put it in 6 inch tart shell pans with removable bottoms buttered really well. Saute the shallots in the oil and butter until tender. Then add the garlic for just a second, then mushrooms and thyme. Saute mushrooms until almost all moisture is gone, cool, and then add them to a bowl. Then add the remaining ingredients to the bowl. Once this is mixed well add it to the prepared pie shells. Do not over fill. I baked mine for 20 minutes and they came out nice and golden brown and the crust was wonderful nice and crunchy on the bottom.
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Photo and Recipe courtesy Angie’s Southern Kitchen www.blikki.com | Number 8 ~ 23
1 Heart Beet Rawvioli (Continued from page 21)
Pine Nut “Cheese”
Pulse all ingredients (except chia seeds and water) together until well combined, until there are no large chunks of beet or walnut.
Makes about 1 cup
Stir in chia gel.
Ingredients: 1 cup pine nuts, soaked 1 Tbsp. minced shallot 2 Tbsp. minced chives 2 tsp. nutritional yeast zest of one lemon 2 Tbsp. lemon juice 1 Tbsp. extra virgin olive oil a couple pinches of smoked salt, to taste (regular sea salt is fine)
Form into patties with your hands, and try to gently squeeze out the extra beet juice.
Directions: 1. Soak pine nuts in water for at least 1 hour. Drain and rinse well.
Dehydrate: 6 hours at 115*F. Serve with vegan macadamia or cashew “mayo’, raw mustard, sauerkraut, raw dill pickles, shredded romaine lettuce, in raw coconut wraps.
2. In a food processor, place all ingredients and blend on high to mix. The consistency should be somewhat grainy and thick – like a heavy paste similar to goat cheese.
Pesto Oil Ingredients: 1 large clove garlic, minced 3 Tbsp. minced chives 1/3 cup packed basil leaves 2 Tbsp. lemon juice 3 Tbsp. extra virgin olive oil 2 Tbsp. water ½ tsp. agave or raw liquid honey pinch of sea salt Directions: 1. Place all ingredients in a food processor and blend on high to mix. The pesto oil should be quite fluid and runny.
3Betty’s Walnut Beet Burger (continued from page 21)
1 Tablespoon chia seeds + 3 Tablespoons water, soaked together in a small bowl for 5 minutes to make “chia gel”
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Makes about 5 or 6 patties, I like to flatten them out to 1/3 inch, so they dry well. You can choose to dehydrate these, eat them right away in wraps, or bake them! Directions for each option are below.
Serve Fresh & Raw: You can serve them “Sloppy Joe Style” without dehydrating, just omit chia seed gel. Simply spoon beet mixture onto lettuce leaves or collard greens and top with condiments and enjoy as a wrap! Or Bake them at 375*F for 25 to 30 minutes, on parchment paper, and carefully flip them once halfway through baking. When baked they are much more crumbly then when dehydrated. The baked ones they take on this true BBQ taste. I have also served the baked ones over top grain free paleo cornbread. And they are incredible as leftovers, after chilling in the fridge for day or two.
4withRoasted Kale and Beets Honey-Horseradish Vinaigrette Serves 3-4 Ingredients: 1 bunch kale (about 12 leaves)
4 medium-sized beets (any kind – red, golden, striped, etc.) melted coconut oil or ghee
flaky sea salt handful of pumpkin seeds, if desired Directions: 1. Preheat oven to 375°F / 190°C. Rinse and trim off ends of beets. Wrap in foil and place on a baking sheet and bake until you can easily pierce through the beets with a sharp knife (time depends greatly on size of beets, but around 60 minutes). Remove from oven and peel back a corner of the foil to let some of the steam out. When beets are cool enough to handle, slide the skins off. 2. Wash kale and spin entirely dry (otherwise the kale will just steam in the oven). Drizzle with a little oil and rub to coat each leaf, sprinkle with salt. When the beets are nearly done, place them on the lower shelf of the oven and put the kale chips on the middle to upper wrack. Bake until crisp – about 15 minutes. 3. Slice beets into any shape you desire – I chose thin discs to show their interior pattern, but quarters or cubes is fine too. Toss with a little of the dressing and set aside. 4. To assemble, place a few whole kale leaves on each plate, add dressed beets and a sprinkling of pumpkin seeds if desired. Drizzle remaining dressing over the kale, and add more grated horseradish if you dare. Enjoy. Honey Horseradish Dressing Ingredients: 3 Tbsp. cold-pressed olive oil 1 Tbsp. grated horseradish, plus more for garnish 1 tsp. raw honey (or maple syrup) 2 tsp. apple cider vinegar 2 pinches sea salt Directions: 1. Whisk all ingredients together.
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
Pasta IN TEN The perfect solution to healthy meals no time. Create a home cooked meal your family will love in 20 minutes or less
Recipes Created by Luanne Teoh 26 ~ Number 8 | www.blikki.com
TOMATO PASTA with WALNUT PARM
One Pot Tomato Pasta with Walnut Parmesan You literally just put everything in one pot after the prep and within 10 minutes, you’re gonna have yourself an amazing pasta meal. Did I also mention that the Walnut Parmesan is equally easy and totally yummylicious at the same time?! 12 oz. whole wheat spaghetti 2 cups cherry tomatoes, de-stemmed and cut in half 1/2 red onion, thinly sliced 5 cloves garlic, sliced
1/2 cup packed fresh basil 1 teaspoon dried oregano 2 tablespoons olive oil 4 1/2 cups vegan broth or stock Place all of the pasta ingredients into a pot (make sure that the pasta lays flat. If the pasta is longer than your pot, simply break the pasta in half). Bring to a boil. Simmer for 9-13 minutes (after the pasta comes to a boil) uncovered. Liquid should be absorbed but not completely.
Walnut Parmesan 1 cup walnuts 1/4 cup nutritional yeast 1/2 teaspoon garlic powder 1/4 teaspoon sea salt Place all of the ingredients into a food processor or blender and process until there are no more big chunks of walnuts. Place pasta in a bowl and top with some chopped fresh basil and walnut parmesan.
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20 Minute Vegan One Pot Pasta This recipe requires a small amount of effort, but 20 minutes is all you need (plus a few minutes for chopping the veggies) for a home cooked meal that will leave your house smelling like Italy. 1 tablespoon olive oil (15ml) 1 large onion, diced (105g) 2 cloves garlic, minced 4 cups mushrooms, chopped (260g) 3 green onions, chopped (use white and green parts) 1/4 cup fresh parsley, chopped (15g)
1 teaspoon dried oregano (1g) 1 teaspoon dried basil (1g) 1 teaspoon red pepper flakes 2 cups tomatoes, diced (300g) 8 oz whole wheat spiral pasta (226g) 2 cups low-sodium veggie broth (470ml) 1 tablespoon canned coconut milk (15ml) 2 cups chard, chopped (105g) Salt and fresh cracked black pepper to taste Heat the olive oil in a large pot and saute the onions and garlic for 3 minutes. Add the mushrooms, green onions,
fresh parsley, dried oregano, dried basil, red pepper flakes, tomatoes and stir. Add the pasta and the veggie broth and bring to a boil. Turn heat down and simmer for 20 minutes, stirring frequently so that the pasta doesn’t stick to the bottom of the pan. After 20 minutes, most of the liquid should be absorbed and the pasta should be done. If there is still a lot of liquid and the pasta isn’t soft yet, cook for an additional 3-5 minutes. Turn off heat and add the coconut milk, chard, salt and pepper and stir until everything is combined.
VEGAN ONE POT PASTA
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MAKING VEGETABLES FUN | RECIPES |
Making Vegetables Fun!
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SuperHealthyKids.com Amy and Natalie are moms and dietitians who love providing parents with fresh recipes and healthy strategies focusing on teaching children to eat more fruits and veggies. The ideas, recipes, and products on their site are not only creative and fun, but are meant to help growing children develop healthy habits for life. Amy and Natalie take a balanced approach to health and nutrition providing parents with realistic ideas and helpful tools such as their meal planning service and nutrition plate products that parents can actually use to help kids enjoy learning to eat healthy. Click here to learn how SuperHealthyKids can help you plan delicious and healthy meals for your family. Click the image below to view the recipe.
BUTTERFLY SANDWICHES
CREEPY CRAWLY APPETIZERS
HOT POCKETS
CHILI POCKETS
BROWN RICE BEARS
ALFALFA SUSHI SANDWICHES www.blikki.com | Number 8 ~ 31
SWEET TREATS
Rawlos
Caramelia Cakery
Ingredients
Directions:
Assembly:
For the caramel: 1 cup medjool dates (soaked for 15 minutes in hot water) 2 tbsp peanut butter or raw almond butter 2 tbsp raw honey or agave 5 tbsp cacao butter (melted)
For the sticky caramel:
1) In molds of your choice pour enough chocolate to cover the base.
For the chocolate: 100g cacao butter 5 tbsp shelled hemp seeds 3 tbsp raw honey/agave 2 tbsp chocolate powder 2 tbsp lucuma
1) Whizz in a blender until you get a smooth caramel cream and pop in a bowl in the freezer whilst you make the chocolate. I like to leave the caramel mixture in overnight so it hardens as you can then get small spoonfuls and it’s easier to work with. For the chocolate: 1) Blend really well until you get a smooth yet runny chocolate cream.
2) Pop in the freezer for a few minutes. 3) Spoon in a dollop of caramel into each mold and press down lightly with your finger or a cold spoon. 4) Now pour more chocolate over the top (I either spoon it in or pour my chocolate mixture into a squeezy bottle for better precision) 5) Set in the freezer and eat!
32 ~ Number 8 | www.blikki.com
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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.
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.
Angie’s Southern Kitchen: Angie Sarris loves to cook. Her collection of coobooks numbers over 2,000 and is known in her local library as “the cookbook lady”. She grew up in the country, “married a Greek boy” and has cooked everything from road kill to spanakopita to macarons.
The Year in Food: The Year In Food charts the course of the year through inspired, creative cooking and eating with an emphasis on seasonal fruits and vegetables. Kimberly is a photographer and food blogger based in San Francisco, CA, currently at work on her first cookbook with Ten Speed, Vibrant Food.
The Bold Vegan: Vegan recipes, cookbooks and witty banter that’s never preachy designed to help you feel good. Because feeling good and laughing makes life better.
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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.
Super Healthy Kids: Amy Roskelley and Natalie Monson specialize in making fruits and vegetables fun, simple, and delicious.
Betty Rawker: like to thinks of hersself as the raw “Betty Crocker”, transforming the comfort foods we grew up with into raw, paleo, grain free goodies that are truly good for us, and comforting for our bodies. We have fallen in love with her raw food recipess, and wehope you enjoy her recipes as much as we do.
Primitive Wellness: Brandyn Miller is a certified nutritional therapy practitioner (NTP). Brandyn strives to help people obtain optimum health through ancestral nutrition and lifestyle choices. His areas of focus include: digestive wellness, blood sugar regulation, nutrient sufficiency/deficiency, men’s health & weight loss.
wine country eating: Rick Bakas is a certified sommelier who’s obsessed with finding the best recipe and drink matches.
The Mission of the Minnesota Food Association is to build a more sustainable food system. They seek to impact local food production, grow more sustainable food producers, and enhance our connection to markets and resources. They do their work in the St. Croix River Valley and the Twin Cities Metro Area of Minnesota.
Soul Food
Warning, a poem by Jenny Joseph When I am an old woman I shall wear purple With a red hat which doesn’t go, and doesn’t suit me. And I shall spend my pension on brandy and summer gloves And satin sandals, and say we’ve no money for butter. I shall sit down on the pavement when I’m tired And gobble up samples in shops and press alarm bells And run my stick along the public railings And make up for the sobriety of my youth. I shall go out in my slippers in the rain And pick flowers in other people’s gardens And learn to spit. You can wear terrible shirts and grow more fat And eat three pounds of sausages at a go Or only bread and pickle for a week And hoard pens and pencils and beermats and things in boxes. But now we must have clothes that keep us dry And pay our rent and not swear in the street And set a good example for the children. We must have friends to dinner and read the papers. But maybe I ought to practice a little now? So people who know me are not too shocked and surprised When suddenly I am old, and start to wear purple. www.blikki.com | Number 8 ~ 35