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30 Sept 2006

Perfect Pears

Some believe that pears were first eaten in the Stone Age. What is known is that they have been cultivated in Asia for over 5000 years. They were extremely popular amongst Ancient Greeks and Romans and later in Western Europe. The first pear tree was planted in the States in 1620 by the early colonists. Today most pears are supplied by China, U.S.A. and Italy.

Pears (purus.communis) are related to the apple and the quince. Pear trees require cool climates to produce fruit. While there are hundreds of varieties of pears which differ in size, shape, color and taste, the most popular are Bartlett (William), Bosc, Anjou, Comice and Congerence.

Not only do they taste wonderful pears are healthy to eat. Pears have a good supply of vitamin C and K, copper, potassium and dietary fiber. The vitamin C and copper, amongst other properties, help prevent damage by free radicals. The potassium helps maintain carbohydrate and protein metabolism. With the fact that pears are a nutrient dense food with high amounts of fructose and glucose and a low glycemic index, they are excellent to eat before and after exercise. The dietary fiber in pears is good for a healthy colon and reduction of cholesterol. Studies show that they are a hypo-allergenic fruit, so are excellent when weaning babies.

When purchasing look for firm, unblemished pears. Pears should be left at room temperature to ripen and can be ripened very quickly by placing them in a brown paper bag. Once cut they must be eaten immediately or citrus juice must be applied or they will turn brown. Pears are served raw, baked or poached, and also made into jams, jellies, liqueurs and vinegar.

Get some today, raw they are a wonderful salad addition and poached they are a very delicious dessert.

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Recipes of the Day

Acorn Squash Stuffed w/ Pears, Wild Rice, Walnuts
Adapted from a Pears USA Recipe

Toasting nuts brings out their full, rich flavor. Place the nuts in a single layer on a rimmed baking sheet and bake in a preheated 350 degree F oven until lightly browned, about 5 to 8 minutes. Alternatively, the nuts can be browned in a microwave. Place the nuts in a single layer on a microwave-safe plate, and microwave on high power for 2 to 3 minutes, or until lightly browned. Watch carefully that they don’t burn.

3 acorn or dumpling squash
Freshly ground pepper
Freshly ground nutmeg
4 tbsps vegan margerine
¾ cup wild rice
1 ½ cups vegetable broth
¼ tsp salt, plus extra to taste
2 tbsps olive oil
1 medium yellow onion, finely chopped
1 large clove garlic, minced
1 large rib celery, finely chopped
2 firm Bosc or Anjou Pears, peeled, halved lengthwise, cored, and cut into ½-inch dice
2 tsps minced fresh sage
2 tsps minced fresh thyme leaves
1/3 cup minced fresh parsley
1/3 cup chopped walnuts, toasted
1/3 cup sweetened dried cranberries

Preheat the oven to 350 degree F. Cut each squash in half crosswise. Scoop out and discard the seeds and strings. If necessary, trim the top and bottom so that the squash will sit level, and place on a rimmed baking sheet, cut side up. Sprinkle each half with a little salt, pepper, and nutmeg, to taste. Using 3 tablespoons of the margerine, dot each half with some margerine. Cover the pan tightly with foil and bake the squash just until moist and tender, about 45 minutes. Meanwhile, combine the rice, broth, ¼ teaspoon salt, and 2 cups of water, in a medium saucepan. Bring to a boil over medium-high heat. Reduce the heat to a bare simmer, partially cover, and cook, stirring occasionally, until the rice is tender, about 40 minutes. When the rice is done most of the water should be evaporated. In a 10-inch saute pan, heat the olive oil over medium heat. Swirl to coat the pan and saute the onion, garlic, celery, and carrot until slightly softened, about 3 minutes. Add the pears and saute 2 minutes longer. Cover the pan, adjust the heat to medium-low, and cook the vegetables until crisp-tender, 3 minutes longer. Add the sage, thyme, and parsley and saute 1 more minute. Remove from the heat. In a large bowl, combine the cooked rice, sauteed vegetables and pears, walnuts and dried cranberries. Taste and add salt and pepper, if desired. Mound the rice mixture into the squash halves, dividing it evenly. Cut the remaining tablespoon of margerine into small pieces. Dot each stuffed squash with butter. Cover with foil. Bake at 350 degrees F until heated through, about 20 minutes. Serves 6

Ginger-Apple-Pear Butter
From the Vegetarian Times

This breakfast treat is wonderful from yourselves or one of those can’t-miss gifts your recipients will treasure. Unlike so many versions, the flavor of the fruit isn’t overwhelmed by too many spices—there’s just enough candied ginger to give it a spicy lift. An added plus: It’s as simple as can be!

5 large apples, peeled, cored and cut into large chunks
2 ripe pears, peeled, cored and cut into large chunks
1-1/2 cups apple cider
2 tbsps finely chopped candied ginger
1/3 cup sugar
1-1/2 tbsps fresh lemon juice

Preheat oven to 375°F. In large, nonreactive pot, combine apples, pears, cider and ginger. Bring to a boil over medium-high heat. Cover, reduce heat and simmer, stirring occasionally, until fruit becomes mushy, 20 to 25 minutes. Remove from heat, and stir in sugar and lemon juice. Transfer about half the contents to a food processor, and process until smooth. Pour into large, shallow baking dish. Repeat with remaining fruit mixture. Bake 30 minutes, stirring once or twice. Reduce heat to 350°F. Continue baking, stirring occasionally, until fruit butter has
darkened, thickened and reduced by about half, 40 to 60 minutes. Remove from oven, and let cool completely. Spoon mixture into clean jars, and cover tightly. Butter will keep in refrigerator up to 2 weeks. Makes 4 half-pint jars

Poached Pears in Hibiscus Sauce
From Vegan in Paradise
A longstanding, poached pears are favorite cold-weather dessert. Dried hibiscus flowers are most often steeped in boiling water to make a tangy tea. We discovered the tangy quality of hibiscus lends itself to forming the base of a delightful sauce in which to poach pears. The recipe
is easy to prepare and only requires a few ingredients. Enjoy!

1 cup dried hibiscus flowers (or hibiscus health tea from health store)
2 cups water
6 large pears (Anjou, Comice or Bosc)
1-1/2 cups water
2/3 cups dehydrated maple sugar
15 pitted dates
2 sticks cinnamon
Fresh mint leaves, optional

Combine hibiscus flowers and water in a 2-quart (2 liter) saucepan. Cover and bring to a boil over high heat. Boil for 1 minute. Turn heat off and allow to stand for 10 minutes. Using a vegetable peeler, peel pears, leaving stems intact. Set aside. Remove cooked hibiscus flowers from saucepan with a slotted spoon, and reserve for a future use.* Pour hibiscus juice into a blender. Add water, dehydrated maple sugar and dates, and blend until dates are pureed. Pour this sauce into a 9" x 13" (23 x 32 cm) pyrex baking dish. Put pears into the sauce, standing upright. Add cinnamon sticks. Cover with aluminum foil, shiny side down. Bake at 325 F. (Gas
Mark 3) for 1-1/2 hours. To serve, put pears into dessert bowls, and spoon some of the sauce into each bowl. Garnish with fresh mint leaves. Serves 6.

*The hibiscus flowers can be reused to make another batch of poached pears. Simply put the cooked hibiscus flowers into a plastic bag and store it in the freezer until ready to use. Take them from the freezer and follow the first step in the above recipe.





24 Sept 2006

Fiery Radishes

The radish is closely related to the mustard plant. Originating in China a couple of thousand years ago and only being taken to the West a few hundred years ago. There are a few varieties, the most common in the West being the small red and white radish in some parts called Red Globe. In the East Daikons are the most popular and they are large, white and generally over one pound in weight.

Radishes are rich in vitamin C, sulphur, iron, and iodine whereas Daikon radishes are more nutritional and are rich in vitamin C, potassium, magnesium, folate, sulphur, iron, and iodine. They also contain a pungent, volatile oil, and enzymes.

Most of the time radishes are only used in salads and as decorations (radish roses) but the sprouts and juice are becoming more and more popular. To make crunchy for salads soak in ice water for an hour. Daikons are generally sliced and cooked.

Radish sprouts have a wonderful peppery flavor and are wonderful added to sandwiches, added to stir frys and added to vegetable smoothies.

Radishes juiced with vegetable juices aid in many medical conditions. Use sparingly as the juice is very strong, hot and spicy.
Indigestion and Stomach : Radish + Carrots + Tomatoes (acidity) Radish + Cabbage + Tomatoes (flatulence)
Gallstones : Beetroot + Radish
High Blood Pressure : Cucumber + Radish + Green Leaves
Kidney Stones : Cucumber + Radish or Carrot + Radish
Liver : Radish + Carrot or Radish + Pineapple
Longevity : Cucumber + Radish + Pepper
Sinusitis and Catarrh : Carrot + Radish + Tomato
Bronchitis and Asthma : Carrot + Radish
Wrinkles : Radish juice eliminates wrinkles
Kidney Stones : Radish + Celery + Tomato

Whether you buy the small Red Globe radishes or a large Daikon it is worth adding a bit of pep to your meals.

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Recipes of the Day

Crispy Oriental Radishes
from the Radish Council

1-1/2 cups radishes, cut in half
1 tbsp rice vinegar
3/4 tsp salt
1/4 tsp black pepper

In a small bowl, toss radishes with salt. Cover and refrigerate until 1 to 2 tablespoons of water is released, about 30 minutes. Transfer radishes to a strainer, rinse and drain, removing as much salt as possible. Pat dry with a paper towel and return to bowl. Stir in vinegar, black pepper and, if desired, sesame oil. Cover and refrigerate up to 24 hours. Makes one cup.

Couscous and Radish Salad
from Meals for You

1-1/4 cups water
1 cup couscous, uncooked
1/2 tsp. lemon zest
1/3 cup lemon juice
2 tbsps. water
1 tbsps. olive oil
1 clove garlic, crushed
2 cups radishes, trimmed and quartered
1/2 cup fresh parsley
1/3 cup fresh mint, or 1 tbsps. dried
2 tbsps. scallions, thinly sliced

Bring water to a boil in a covered saucepan. Stir in couscous. Cover, remove from heat and set aside for 15 minutes. Fluff with a fork. Set aside. Combine the next 5 ingredients and salt and pepper to taste in a jar with a tight-fitting lid. Shake vigorously and set aside. Place radishes in a food processor. Process until radishes are finely chopped. Transfer to a bowl. Process parsley and mint in food processor until minced. Stir into radishes. Transfer couscous to bowl with radishes. Toss. Add dressing and toss again. Serve couscous salad topped with scallions.

Cranberry-Glazed Radishes
from CommunityFarms
Vegetables from Amaranth to Zucchini, by Elizabeth Schneider

¾ cup cranberry juice
1 tbsp balsamic vinegar
1/8 tsp ground allspice or cloves
1/8 tsp pepper
½ tsp sea salt
1 tsp hazelnut, walnut, or olive oil
2 or 3 bunches radishes

Combine everything except radishes in a saucepan and bring to a boil. Meanwhile, trim and wash radishes. Add radishes to liquid, bring to a boil, and cover. Simmer until tender. When tender, uncover and simmer 5 minutes to reduce liquid to a glaze, stirring or shaking often as it gets sticky. Serve hot.

Muji Meluvun (Indian Stir-fried mashed radish)
from Cook it Simply

3.3 lb white radish with leaves
2 cups water
3 tbsp vegetable oil
3 dry red chillies deseeded
1/2 tsp ginger powder
salt to taste
a pinch Asafoetida
1/2 tsp tikka masala, crushed
few cloves

Scrape and wash the radish. Remove the ends and dice. Separate the leaves and chop finely.
Heat the water in a heavy-bottomed pan. Put in the radish and the leaves. Cook for 10 minutes or until soft. Remove from heat and drain the water. Blend the boiled radish and leaves. Keep aside. Heat the oil in a deep pan; add cloves and dry red chillies. Stir for a few seconds and then add the radish. Mix well and lower heat. Add the ginger powder, salt, asafoetida, and tikki masala. Cook covered for 5 minutes more. Serve hot with steamed rice. Serves: 4 - 6

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21 Sept 2006

Fenugreek or Methi

Fenugreek (methi) leaves are used as a herb, it's seeds are used as a spice or they are sprouted. This spicy bitter sweet plant is actually a member of the bean family. It grows wild in the Middle East, North Africa and Asia and has been used since before the Pyramids were built.

It contains vitamins A, B, C and E, calcium, magnesium, zinc, phosphorus and potassium. Fenugreek also contains many phyto-nutrients, is rich in protein and readily assimilated iron, and is also a strong astringent.

Fenugreek has been known as a medicinal herb since the Middle Ages. It is often used as a digestive aid as stimulates bile secretion and thus promotes a good appetite and easy digestion. It is used to relieve sinusitis and sore throats. Due to it's diosgenin content it is drunk as a tea to increase milk when breast feeding. Studies are also being done to show it's use in the management of diabetes and as a diet aid, as it is said to reduce the absorption of fats.

Fenugreek's most common use today is as food or for it's flavor. The seeds are roasted and ground and used in pickles, curry powder, candy and breads. The seeds are also sprouted and added to salads and to cooked dishes. The young leaves both fresh and dried are used in cooked dishes as a spicy herb. Due to the bitter flavor they should be used sparingly. When sprouting, soak the seeds for approx 8 hours and sprout for 3 to 5 days.

A healthy addition to your meals.

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Recipes of the Day

Garam Masala Recipe
from Epicurean

1/2 cup coriander seeds
1/4 cup cinnamon stick pieces
1/4 cup black peppercorns
2 bay leaves
1/4 cup cumin seeds
3 tbsp whole cloves
1 tsp fenugreek seeds
3 tsp cardamom seeds
1 tsp turmeric
1/4 tsp ground or freshly grated nutmeg
1 tbsp red pepper flakes

Place all of the spices except the turmeric, nutmeg, and red pepper flakes, on a baking sheet. Bake at 275 degrees for 10 minutes or until all smell fragrant. Place in a food processor and grind as fine as you can. You may have to break up the cinnamon stick pieces by hand. Then add all (including turmeric, nutmeg, and red pepper flakes) the ingredients to a food blender and grind away. Moving the spices from a food processor to a blender will allow you to get a finer grind. Store in a sealed glass jar.


Aloo Methi (diced potatoes with fenugreek leaves)
from RecipeCottage

1.5lb peeled potatoes
2 small cloves of garlic
1.5 tbsp dehydrated fenugreek leaves
1.5 tbsp pure mustard oil
1/2 tsp turmeric
salt to taste
3-4 whole dried large red chillies, or to taste

Chop the potatoes into pieces ~ 1/2" square. Peel and cut the garlic cloves across into very fine slices. Place the dehydrated fenugreek leaves in a fine sieve and wash in running water. Leave to soak by placing your strainer containing the leaves immersed in a bowl of cold water. This freshens the leaves and releases their aroma. Heat the oil and fry the sliced garlic until med brown. As soon as the garlic changes colour put in the turmeric, immediately followed by the potatoes, and stir them around for a short while over low heat. Add the salt and then the fenugreek leaves. You should not need to add any water as the leaves themselves will be moist from the soaking. Cook slowly over low heat in a covered pan, stirring occasionally if you find the potatoes are sticking to the bottom of the pan. Shortly before the potatoes are fully cooked, cut up the whole red chillies and throw them in. This dish doesn't have a gravy. When it is finished the potatoes will be cooked through and the fenugreek leaves should be clinging to them. Delicious with plain parathas as a simple lunch or accompanying other dishes at a main meal.

Cabbage Roll-Ups
from RawFoodLife

1 large cabbage leaf
1/2 avocado, cut in chunks
2 olives, chopped Lentil, pea and/or
fenugreek sprouts
Lemon juice
Liquid Aminos
Dulse flakes
Slivered red pepper
Sprouts

A cabbage leaf makes a great “sandwich” for any filling. Soft-ening the cabbage makes it easier to roll the filling up in it. Any guacamole, paté or salad recipe would be delicious stuffed in a cabbage or lettuce roll. Soften the cabbage leaf by putting it in a dehydrator for 10 minutes or dipping the whole leaf in hot water until soft; set aside. In a small bowl, mash the avocado with a fork and add the olives, sprouts, lemon juice, Liquid Aminos and dulse to taste. Place the mixture on the cabbage leaf. Top with red peppers, sprouts and any other vegetables you have on hand; roll up and enjoy.

Erika’s Mid-morning Breakfast Delight
from PowerOfRaw

3 tbsp sprouted buckwheat
3 tbsp sprouted quinoa
1 tbsp sprouted fenugreek, or as desired
1 tsp cinnamon, freshly ground
1/2 tsp cardamom, (green pods) freshly ground or 1/2 teaspoon freshly ground nutmeg
1 tbsp agave nectar or maple syrup (optional)
1/2 apple or pear, finely cubed
1 handful of chopped sunflower sprouts or coarsely chopped sorrel, foraged wild greens such as lambs quarters, dandelion,

purslane. I love sorrel from my garden; it has a lovely tangy flavour. Place all ingredients into a bowl, cover with almond or nut milk (recipe below). You can also add fresh or frozen berries. Add freshly ground flax seed (I use a coffee grinder to grind my flax seeds). Begin with 1/2 tablespoon, then slowly, over the next few days, increase to 2 tablespoon a day. I grind my flax seeds at the very last, when ingredients are in by breakfast bowl, to assure freshness.




17 Sept 2006

Interesting Site-VeganMusclePower


By chance I came across Kenneth "Grogan" Williams' site, VeganMusclePower. Kenneth is a body builder and also the Vegan campaign co-ordinator for In Defence of Animals ( IDA ).

Kenneth states "I do not eat anything that flies, walks, swims or speaks." Looking at his body building photos he has certainly done well since he became Vegan.

There is info on plant based protein including info on the wonder of a Amaranth, the high protein grain. Also a section Nutrients and Supplements which includes B12 and Omega_3.

It is well worth a visit. Go to VeganMusclePower .

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Recipes of the Day

A couple of wonderful recipes from WH Foods

Primavera Verde
This festive, colorful dish is an excellent way to receive many nutrients from vegetables. Don’t worry if you don’t have exact amounts of vegetables. If you have something else in your refrigerator, feel free to add it. This dish allows a lot of flexibility.

1 medium onion, quartered and sliced thin
1 small red bell pepper, cut in thin1inch strips
1 medium carrot cut in very thin sticks 1 ½ inches long
1 bunch thin asparagus cut 1½ inches long, discard bottom fourth
1 ½ cup zucchini or summer yellow squash, cut in thin 1inch strips.
6 medium cloves garlic, chopped
1 15oz can diced tomatoes, with juice
¼ cup + 1 TBS vegetable broth
1 cup fresh basil, chopped
3 TBS cup fresh sage, minced
1 cup fresh parsley, minced
3 TBS fresh oregano, minced
salt & black pepper to taste
4 oz whole grain linquini pasta (eggless)

Bring salted water to a boil for pasta.
Prepare vegetables by chopping.
Heat 1 TBS broth in medium non-stick skillet. Healthy Sauté onion in broth over medium heat stirring frequently for 3 minutes. Add vegetables in order given, waiting about 1 minute between each.
Add tomatoes, broth and simmer for another couple minutes, until vegetables are barely tender, about 10 minutes. If needed, you can add a touch more liquid to keep moist. Add minced herbs. Season with salt and pepper.
While vegetables are simmering cook pasta, according to package instructions and strain through colander.
Toss pasta with vegetable mixture.

Healthy Mashed Sweet Potatoes
This full flavored sweet potato dish is quick and easy to prepare, adding an interesting, and healthy way to serve potatoes that are traditionally full of calories. You will find the flavors of the spice mixture along with orange juice a wonderful complement to the potato.

2 medium sized sweet potatoes or yams, sliced thin for quick cooking
2 TBS fresh orange juice
½ tsp garam masala
1 TBS extra virgin olive oil
salt and white pepper to taste

Bring lightly salted water to a boil in a steamer with a tight fitting lid.
Peel, slice and steam sweet potatoes in steamer basket, covered, for about 10 minutes, or until tender
When tender, mash with potato masher, adding rest of ingredients.

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14 Sept 2006

Blueberries for Health

Blueberries are native to North America where they grow in the woods and mountainous regions in the United States and Canada. Eaten by Native Americans, but being tart in their wild state, were not very popular with the settlers until sugar became available. Blueberries were only grown commercially from the early 20th Century.

They belong to the Ericaceae family along with bilberries and cranberries. There are around 30 varieties of blueberries and they range from blue to purple-black in color and have a white waxy bloom covering their surface which protects the fruit.

Blueberries are very high in vitamin C, manganese and dietary fibre and are also a good supply of vitamin E and riboflavin. One cup of blueberries provides approximately 12% of daily fiber requirements.

What makes them special is that they are considered to be the highest source of antioxidents out of all vegetables and fruit. The antioxidents neutralize DNA-damaging free radicals, reducing cell damage. Excellent for the body and the skin and in the prevention of cataracts, glaucoma, heart disease and cancer. The antioxidents in blueberries are anthocyanins which are what gives them their blue color.

Blueberries have been found in laboratory tests, to help protect the brain and reduce the effects of age related conditions like Alzheimer's disease or dementia. They improve learning capacity, memory and motor skills. They have also been found in laboratory tests, , along with spinach and spirulina, to help with recovery after a stroke. The tannins and soluble and insoluble fiber in
blueberries prevents constipation and promotes urinary tract health.

When buying blueberries see that they are firm and still have their whitish bloom. They can be stored, unwashed in the refrigerator for 3 to 4 days. Wash lightly just before eating. They can be frozen but this changes their texture and flavor. They lose most of their health benefits if processed so it is best to purchase only fresh or frozen berries. They can be enjoyed on their own, blended in smoothies or scattered on breakfast cereals and are wonderful served with tofu ice cream or soy yogurt.

Said to not only halt the aging process but to actually reverse it, you will want to make sure their become a regular part of your vegan diet.

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Blueberry-Bran Muffins
Recipe Zaar
by She-Thing
I came across these in a vegan cookbook and they are delicious! My parents hate vegan food, but they always ask me to make these for them.

1 cup all-bran cereal
1 cup raw wheat germ
1/2 cup oil (I use vegetable oil)
1 cup soy yogurt (preferrably blueberry)
1 cup soy milk or rice milk
1 teaspoon vanilla extract
1 cup flour
1/2 cup soy flour
1 tablespoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 cup sugar
2 cups blueberries (Thawed if you're using the frozen kind)

Preheat oven to 375 degrees.
In a medium bowl mix cereal, wheat germ, oil, soy-ghurt, milk and vanilla.
In a large bowl mix the flour, soy flour, baking powder, baking soda, salt, and sugar.
Pour the wet ingredients in with the dry ingredients and mix until just blended.
Gently fold in blueberries. Once again, make sure they're thawed and relatively dry or your muffins will be blue and wet.
Fill lined muffin tins 2/3 way full and bake for 22-25 minutes. You may have to bake them a little longer because my oven is extremely hot, so I only bake them for 22. Makes 12 muffins

Blueberry and Raspberry Syrup
from the Vegan Chef

1 cup apple juice
1/2 teaspoon cinnamon
1/4 teaspoon cardamom
10 oz. fresh or frozen red raspberries
10 oz. fresh or frozen blueberries

In a medium saucepan, place the apple juice, cinnamon, and cardamom, and bring the mixture to a boil.
Reduce the heat to low and simmer for 7 minutes.
Add the remaining ingredients and simmer the mixture an additional 5 minutes.
Remove the saucepan from the heat.
Transfer half of the mixture to a blender or food processor and process for 1-2 minutes or until smooth.
Add the pureed mixture back to the saucepan and stir well to combine.
Serve the syrup warm or at room temperature over pancakes, waffles, and other breakfast items, as a topping for fresh fruit, or use a sauce for desserts. Yield: 2 Cups

Blueberry Delight

1 frozen banana
1/2 cup frozen blueberries
1 cup soymilk or ricemilk

Blend all ingredients together and enjoy. Serves 2.

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Tags:

11 Sept 2006

Spicy, Aromatic Oregano

There are very few Mediterranean dishes that don't have the herb oregano (origanum vulgare) in their ingredients. Oregano is often called "wild majoram" and they are closely related. Native to Europe, where oregano has been used since ancient times, but only became popular in the U.S. after it was brought back by G.I.'s returning from duty in Italy during WW2.

Oregano is anti-bacterial and a potent anti-oxident. It is a very good source of iron, manganese and dietary fiber and is also a good source of calcium, vitamins A, B6, C, E and K, folate, copper and magnesium.

Fresh oregano is superior in flavor to the dried form. Being fairly easy to grow it is worth keeping a bush in your kitchen garden or potted and placed on a sunny window sill. If buying dried oregano check that it is organic and has not been irradiated.

If purchased fresh it can be stored in the refrigerator for a few days wrapped in a damp cloth. Oregano can also be frozen. As it turns bitter when cooked, add in the last few minutes of cooking. Fresh Oregano is wonderful with tomato dishes and salad, with eggplant and zuccini (baby marrows) and dried oregano is excellent added to salad dressings or scattered on garlic bread as well as in stews and soups.

You will really enjoy it's aromatic flavor.

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Recipes of the Day

Mediterranean Chickpeas
Vegan Outreach
from The Vegetarian Way

2 medium onions, chopped
3 cloves garlic, minced
1 Tbsp olive oil
3 cups cooked chickpeas
1 10-oz package frozen chopped spinach, defrosted
1 28-oz can crushed tomatoes
1 cup chopped fresh tomatoes
1 tsp crushed red pepper flakes
1 tsp dried oregano
juice of 2 lemons
salt & black pepper, to taste

Sauté the onions and garlic in the olive oil in a large saucepan over medium heat until the onions are tender. Add chickpeas, spinach, tomatoes, pepper flakes, and oregano. Cover and simmer for 30 min. Add lemon juice, salt, and pepper.

Vegan Greek Salad
Vegetarian Resource Group
Traditionally this dish would contain Feta cheese. Enjoy this vegan version!

1 cucumber, peeled, seeded, halved, and cut in 1/4-inch slices
3-4 plum tomatoes
Small red onion, finely chopped
1/4 head thinly sliced green cabbage
1 washed, seeded, and sliced green bell pepper
1/3 cup pitted Kalamata olives
1 tbsp chopped fresh coriander or parsley
1 tbsp chopped fresh oregano or marjoram
Pinch of salt
Pinch of pepper
1 tbsp Greek olive oil
2 tbsp lemon juice

Mix all the ingredients together in a salad bowl and serve. Serves 6.

Olives and Lentil Salad
Vegetarian Resource Group
Enjoy this delicious salad!

1 cup green lentils, rinsed and soaked for half hour
1/2 cup pitted oil cured black olives broken into pieces
Note: The only way to pit these wrinkled olives is by hand. Try rolling them
between your fingers with some pressure to break the pit from the flesh, which makes it easier to rip them apart.)
2 tbsps capers
1/4 cup chopped fresh oregano
1 peeled and chopped garlic clove
1/2 cup chopped parsley
5 tbsps lemon juice or juice of one lemon
1 tbsp extra virgin olive oil

Place drained lentils in a saucepan. Cover them with three inches of cold water. Bring lentils to a boil, cover the saucepan, and simmer for 30 minutes. Drain water and set lentils aside.
Mix together olive pieces, capers, oregano, garlic, parsley, and lentils. Mix lemon juice and olive oil into a dressing with a pinch of salt and pepper to taste, and drizzle on the salad. Serve with warm, crisp bread. Serves 4.

Bean Spread with Italian Herbs
FatFreeVegan
Submitted by: Courtney
(makes about 1 to 1&1/2 cups, or 3-4 servings--which is not very much at all! ;)
Double or triple the recipe at will--extras freeze well, although they will probably need a little flavor boosting when they're thawed.)

1/2 onion, minced
1 clove garlic (peeled but left whole)
1 small stalk celery, chopped fine
1/4 cup green pepper, chopped (optional)
2 tbsp tomato paste
1 tsp basil
1/2-3/4 tsp oregano
optional dash cayenne
1 cup cooked, mashed beans (black-eyed peas, white beans, or soybeans-- measure beans before mashing for stronger flavored spread, after mashing for milder)
1-2&1/2 tsp vinegar to taste (white vinegar is good here, or your favorite, or a combination of the two)
1/2 tsp salt
dash black pepper

Sauté the onion and the whole clove of garlic in sauté liquid (broth, water) on medium until the onion is soft. Add celery and green pepper and cook until the onion is transparent. Crush the garlic with a fork (in the pan, or remove from pan to smoosh it and then throw it right back in). Add tomato paste and herbs and simmer briefly. Remove from heat, and combine with the mashed beans. Add vinegar, salt, and pepper to taste.

This is really yummy in sandwiches or on toast with sliced fresh tomatoes and other traditional sandwich veggies. And it's especially good with a little roasted garlic spread on the bread or toast as well!

Variations:
1. Italian Bean Spread with Roasted Garlic: Mix some roasted garlic into the finished spread to taste.
2.Zippy Bean Spread: Omit the basil from the basic recipe. When the onion is almost cooked, add 1/2 tsp cumin, a dash of cayenne, and an optional 1 tsp coriander.
3. Quick Bean Spread: Stir 1/4-1/2 cup flavorful tomato sauce into mashed beans, and correct for salt.
4. Bean Spread with Parsley: Omit the tomato paste and herbs. Add 1/4 cup chopped fresh parsley to the onion and celery before you remove the pan from the heat. Add 1 tsp soy sauce and the juice of 1/2 of a lemon as you mix the veggies with the beans.

"Oregano is the spice of life." Henry J. Tillman

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Tabs:

8 Sept 2006

The Leek

Cultivated for thousands of years, leeks were prized by the Romans and Greeks for being beneficial for the voice. In Britain in the 17th Century the Welsh used to wear leeks in their hats during battles to distinguish them from their enemies, the Saxons. The leek is now the Welsh national emblem.

They are part of the Allium family which includes onions, shallots, chives and garlic. They have a milder flavor and are sweeter than onions. Generally they are available the whole year round but the actual season is from the fall until early spring.

Leeks are an excellent source of manganese and a good source of potassium, vitamin B6 and C, magnesium, iron and folate.

Like onions and garlic, they are known to reduce the bad cholesterol levels and raise the good cholesterol levels, so are useful in the prevention of atherosclerosis. They are also known to reduce high blood pressure. Eating leeks, garlic and onions regularly is said to reduce the risk of prostate and colon cancer. They lso assist the body to dispose of uric acid and so are beneficial to those who suffer from arithitis.

They are high in oxalates so people with untreated kidney or gallbladder problems should not eat them.

When purchasing leeks they should be firm and straight with dark green leaves and white necks. Store unwashed and untrimmed in plastic wrap or container in the refrigerator. Where they will keep fresh for up to two weeks.

As soil often gets caught in the layers of leaves it is important to rinse them very well. They are excellent in soups and stews, and can also be steamed or braised as they are very tasty on their own.

They are a very useful addition to your daily vegetables.

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Recipes of the Day

Vichyssoise
From FatFreeVegan
Submitted by: Hawkeye

1 1/2 cups leeks - washed & coarsely chopped
1/4 cup onion, chopped
1 large potato - peeled & diced covered in cold water
3 cups soy milk
1 cups evaporated soy milk - chilled
salt and white pepper to taste
fresh chives - thinly sliced for garnish
spray oil

In a pot sprayed with spray oil, cook leeks and onion over low heat, stirring occasionally, until they are softened. Add the potatoes with the water and the salt. Simmer the mixture, covered, for 20 minutes, or until the potatoes are soft. Add milk bring to a boil, stirring occasionally. In a food processor, puree the mixture in batches, and strain it through a very fine sieve into a bowl. Stir the evaporated milk and white pepper into the soup and chill, covered, until it is very cold. Garnish with chives and serve cold. Makes about 4 cups.

Leek and Pea Salad
from BBC Food - Ed Baines (Housecall)

2-3 leeks
1lb frozen peas, defrosted
l lemon, zest and juice
clove garlic, mashed
oregano
olive oil

Cut the leek into chunks about 5cm/2 inches in length and blanch for about 5 minutes. Drain well and allow to cool.
Tip the leeks into a mixing bowl and add the remaining ingredients. Mix well. Serves 4-6

Sesame-Crusted Japanese-Style Leeks
from BBC Food - Ross Burden (Ready Steady Cook)

1 tbsp vegetable oil
1 leek, sliced
splash rice wine/white wine
1 garlic clove, crushed
pinch salt
1 tbsp sesame seeds

Heat the oil in a wok. Add the leek and stir-fry for 1-2 minutes or until cooked through. Add the wine, garlic, salt and sesame seeds. Finish cooking for a further two minutes. Serve hot.Serves 1.



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6 Sept 2006

Healthy Apple Cider Vinegar

Apple Cider Vinegar has been popular for thousands of years in Europe and the East for it's flavor and it's healing properties.

Pure apple cider vinegar contains vitamins C, E, A, B1, B2, B6, potassium, calcium, chlorine, magnesium, sodium, sulfur, phosphorous, iron, sillicon, fluorine and copper. It also contains various acids plus potash and apple pectin.

It breaks down fatty, mucous and phlegm deposits within the body and is therefore a wonderful detoxifier as it improves the functions of the vital organs. It also oxidizes and thins the blood, which is important in preventing high blood pressure.

Excellent for the digestive system, plus it is often taken prior to eating food at outdoor events to prevent diarrhea or digestive upsets.

Apple cider vinegar is high in potassium which is necessary for soft tissue repair. Prevents premature aging.

It has always been popular as an aid when dieting. This is probably due to the fact that it makes the body burn calories better, reduces appetite and gets the entire metabolism working. Apple cider vinegar is taken in water 3 times a day before meals.

Get a bottle of pure apple cider vinegar today.


Note: Earth Clinic has extensive reader feedback on their "cures" with apple cider vinegar

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Recipes of the Day

Garlicky Brussels Sprout Sauté
from Vegetarian Times
Even people who don’t like Brussels sprouts will eat—and enjoy—this fast dish with a tender crunch. Pre-peeled garlic cloves from the produce section make this recipe even quicker.

1 lb. Brussels sprouts, ends trimmed
2 Tbs. olive oil
12 cloves garlic, peeled and quartered lengthwise
1 Tbs. brown sugar
1/2 tsp. salt
1/8 tsp. ground black pepper
1 Tbs. apple cider vinegar

Place Brussels sprouts in bowl of food processor. Pulse 12 to 15 times, or until shredded.
Heat oil in large nonstick skillet over medium-low heat. Add garlic, and cook 5 to 7 minutes, or until light brown. Increase heat to medium-high, and add shredded Brussels sprouts, brown sugar, salt and pepper. Cook 5 minutes, or until browned, stirring often.
Add 1 1/2 cups water, and cook 5 minutes more, or until most of liquid is evaporated. Stir in vinegar, and season to taste with salt and pepper. Serve immediately. 6 servings

Quick Vegan French Onion Dip
from Vegetarian Baby and Child
By Melanie Wilson

1 package of dry French onion soup mix
water to moisten
1 10.5-oz. package of firm silken tofu
1 Tbsp. apple cider vinegar

Place onion soup mix with just enough water to moisten it well into a microwave-safe bowl. Microwave on high for two minutes. In the meantime, put the tofu and apple cider vinegar into a blender. When soup mix is heated, pour only half of it into the blender with the tofu. Blend until smooth and taste. Add more soup mix if necessary until desired flavor is achieved. Do not dump entire bowl of soup into the blender, as this may make the dip much too salty. Chill and serve with vegetable sticks or chips.
"Kids really love this recipe because there are no onion chewies, and the flavor can be as mild as you desire."

Swiss Chard and Portobello Mushrooms
from Vegetarian Times

4 Tbs. tamari
2 Tbs. vegetarian Worcestershire sauce
2 Tbs. cider vinegar
2 tsp. Asian sesame oil
4 tsp. minced shallots
2 tsp. country-style Dijon mustard
2 portobello mushrooms caps, about 5 oz. each
2 bunches red swiss chard
1 tsp. plus 1 1/2 tsp. olive oil
4 tsp. minced garlic

In shallow bowl, whisk 2 tablespoons tamari, Worcestershire sauce, vinegar, sesame oil, shallots and mustard. Add mushroom caps and marinate 15 minutes, turning occasionally.
Meanwhile, remove stems from chard and coarsely chop.
In large skillet, heat 1 teaspoon oil over medium heat. Add garlic and cook, stirring, 1 minute. Add chard and remaining tamari. Cover and cook until wilted, 4 minutes. Uncover and set aside.
Wipe out pan. Heat remaining 1 1/2 teaspoons oil over medium-high heat. Remove mushrooms from marinade; reserve marinade. Add mushrooms and cook until tender, 4 minutes per side.
To serve, reheat chard and divide among plates. Cut mushrooms into 1/2- inch-thick slices. Arrange sliced mushrooms over chard and drizzle with remaining marinade if desired. 4 servings.


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