Pine Nut.....Nut or Seed?

A pine nut, although looked on as a nut in the culinary sense, is actually a seed.

For thousands of years, pine nuts have been extracted from pine cones and eaten wherever pine trees (family Pinaceae, genus Pinus) grow. From the Romans to the Native American tribes like the Washo and the Shoshone, they have been a popular food. They have a delicate, nutty flavour and are also known as pine seeds, pine kernals, pinon and pinoli.

Pine nuts have a high protein content and with their excellent unsaturated fat content, satisfy the appetite. This high protein source makes them a favourite of Vegans everywhere. Although excellent for dieters they should be eaten in moderation due to their high oil content which is around 50%. Pine nuts also contain vitamins A and B (thiamine, niacin, and riboflavin), folic acid, calcium, potassium, phosphorus, magnesium, iron and are a rich source of amino acids.

They are excellent for cardiovascular health as they contain oleic acid which helps to eliminate triglycerides. Pine nuts are said to alleviate morning sickness in pregnancy. They are also believed to be an appetite suppressant due to a hormone called cholecystokinin and pinolenic acid, both of which they contain.

The high oil content makes pine nuts turn rancid quickly so it is best to store them in an airtight container in the refrigerator. They can also be frozen. Great to eat as they are, in home-made pesto and in vegetable dishes. Enjoy!

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Yummy Vegan Pesto Classico
From All Recipes
This is a classic recipe I use and love. Nutritional yeast is substituted for the traditionally used dairy. Tasty on pasta, bread, sandwiches, omelets, etc. Try adding sun-dried tomato slices post-completion for an added boost of rich flavor. It also freezes beautifully. ~ CANDIEDVIOLET

1/3 cup / 45g pine nuts
2/3 cup / 160ml olive oil
5 cloves garlic
1/3 cup / 40g nutritional yeast
1 bunch fresh basil leaves
salt and pepper to taste

Place the pine nuts in a skillet over medium heat, and cook, stirring constantly, until lightly toasted. Gradually mix the pine nuts, olive oil, garlic, nutritional yeast, and basil in a food processor, and process until smooth. Season with salt and pepper.


Raw Sweet Potato Salad
From Karen the Raw Food Coach's Newsletter
If you're like me - a former potato-holic AND you love traditional potato salad, then you will adore this recipe. Before you start worrying about chowing down raw potato - don't panic! We are using SWEET potatoes here, a very different animal (so to speak!), which make for a very delicious, satiating and more-ish recipe that you'll want to print off and use over and over again. And even if you don't like sweet potatoes, just the mayo recipe alone is worth having as it's totally delicious and versatile. ~ Karen

1 large sweet potato
1 bunch spring onions (green onions)
1 handful of fresh chives

For the Mayo
1 cup water
1 cup macadamia nuts
1 cup pine nuts
1 ½ cups cashew nuts
½ tsp Himalayan crystal salt
1 tbsp apple cider vinegar
2 tbsps lemon juice

Chop the sweet potato into bite sized pieces and place in a bowl. Finely slice the chives and spring onion and add to the potato pieces, stirring around to mix things up. Prepare the mayo by blending all of the mayo ingredients in a blender or food processor (makes 4 cups). Add the mayo to your potatoes stirring in as you go. Stop adding when you feel your potato salad is gloopy enough! Save the extra mayo in the fridge - it will keep for about 5 days. Enjoy your potato salad on its own or served with a big juicy salad. Makes a great main meal side dish or a quick snack if you want something grounding but filling. Let me know how you like it!
RAW COACH'S TOP TIPS: Add in any other fresh herbs, garlic, fresh chopped onion or even curry powder for something a little bit different. Use the mayo for combining with freshly grated carrot cabbage and onion to make a fab coleslaw!


Quinoa, Corn, Pine Nut and Zucchini Medley
From the Vegetarian Times
The nice thing about using quinoa, in this tabbouleh-style salad is that it doesn’t soak up all the dressing and dry out over time.

Quinoa Medley
1 cup quinoa
1 cup fresh or frozen corn kernels, thawed
1 medium zucchini, diced (about 1 cup)
4 green onions, thinly sliced (about 1/4 cup)
1/4 cup chopped cilantro
2 tbsps chopped fresh mint, plus sprigs for garnish
1/4 cup pine nuts

Dressing
3 tbsps extra virgin olive oil
2 tbsps orange juice
1 tbsps lemon juice
1/4 tsp grated orange zest

To make Quinoa Medley: Bring 2 cups water to a boil in medium saucepan. Stir in quinoa, cover, and reduce heat to medium low. Simmer 15 minutes, or until quinoa is tender and opaque and liquid is absorbed. Let stand 5 minutes, then transfer to large bowl. Fluff with a fork, and cool. Fold corn, zucchini, green onions, cilantro and mint into quinoa. To make Dressing: Whisk together oil, orange juice, lemon juice and orange zest in small bowl. Season with salt and pepper. Drizzle dressing over quinoa mixture, and toss well. Sprinkle with pine nuts, garnish with mint sprigs, if desired, and serve at room temperature. Serves 6


Dandelion Salad with Pomegranate Seeds, Pine Nuts, and Roasted Delicata Squash
Adapted from Bon Appetit

6 tbsps pomegranate juice
1 1/2 tbsps balsamic vinegar
1 1/2 tbsps red wine vinegar
1 cup extra virgin olive oil
2 unpeeled medium delicata squash or 1 medium acorn squash, halved, seeded, cut into 24 wedges total
1 lb / 1/2 kg dandelion greens, thick stems trimmed, leaves cut into 2-inch lengths (about 12 cups)
1 1/2 cups pomegranate seeds
1/4 cup pine nuts, toasted

Whisk pomegranate juice and vinegars in bowl. Gradually whisk in oil. Season with salt and pepper. Re-whisk before using. Browned squash wedges, on both sides, in pan with a little heated olive oil. on both sides. Transfer squash wedges to rimmed baking sheet. Sprinkle squash with salt and pepper. (Can be prepared 6 hours ahead. Let stand at room temperature.) Preheat oven to 450F/230C. Transfer squash to oven; bake 20 minutes. Mix greens, pomegranate seeds, and pine nuts in large bowl. Toss with half of dressing. Divide among plates; top with squash. Drizzle with dressing. Makes 8 servings.



Technorati tags: pine+nuts pine+kernals vegan+pesto sweet+potato+salad+recipe pesto+recipe

What to do with the Pumpkin Seeds?

Halloween will be here in a few days and Jack O Lanterns will need to be made. Do not throw the pumpkin seeds away as they are as healthy and nutritious.

Pumpkin seeds contain a very good supply of phosphorous, magnesium and tryptophan with a good supply of vitamin K, iron, copper, zinc and unsaturated fatty acids. They are also a good protein and fiber source.

They contain a plant hormone which is proving to be excellent, if eaten regularly, in the prevention of prostate cancer and the formation of calcium oxalate kidney stones, . Pumpkin seeds are also said to reduce cholesterol and have an anti-inflammatory effect on the body.

Raw and roasted pumpkin seeds are now available in most health shops and many supermarkets worldwide. It is great at times like Halloween and Thanksgiving when you tend to buy whole pumpkins to use the seeds they contain. Simply remove the seeds from the pumpkin, wipe them off and leave them to dry overnight. You can then choose whether to use them raw or to roast them. Once dry they can also be stored in an airtight container in the refrigerator for a month or two until you require them.

Pumpkin seeds like many other seeds can be scattered on salads, added to muesli, baked in bread or just munched as a snack food. Some recipes online call for pepitas which are hulled green pumpkin seeds.

Have a happy Halloween everyone!

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One day I found two pumpkin seeds.
I planted one and pulled the weeds.
It sprouted roots and a big, long vine.
A pumpkin grew; I called it mine.
The pumpkin was quite round and fat.
(I really am quite proud of that.)
But there is something I'll admit
That has me worried just a bit.
I ate the other seed, you see.
Now will it grow inside of me?
From Teachers.net

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Halloween Links
Vegan Halloween : Tricks and Treats
A Vegan Halloween Party (lots of great recipes)
Vegan Halloween Treats (tons of great recipes)
Pumpkin Nutrition and Pumpkin Recipes (my 2006 Halloween entry)
Jack-O-Lantern.com where you get free patterns and carving techniques to have the coolest pumpkin on your street.

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When witches go riding,
and black cats are seen,
the moon laughs and whispers,
‘tis near Halloween.
~Author Unknown
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Spicy Pumpkin Seeds
By Linda Larsen, at About.com

2 cups raw pumpkin seeds
1/4 cup Vegan Marg, melted
1/2 tsp Tabasco sauce
1 tsp cayenne pepper
1/2 tsp cumin
1 tbsp chili powder

Place pumpkin seeds on ungreased cookie sheet. Mix together marg and Tabasco sauce and drizzle over the seeds. Combine spices and sprinkle over the coated seeds. Toss well to coat. Bake at 300F/150C degrees 35-45 minutes until golden brown and crisp, stirring seeds once halfway through baking. Store in airtight container.

Pepita-Sunflower-Sesame Burgers
From the Vegetarian Times
These protein-packed burgers are loaded with the flavor, texture and nutrition of three kinds of seeds.

1/2 tsp salt
Pinch cayenne
1/4 cup plain dry bread crumbs
2 tbsps olive oil, or more as needed
2 tsp tahini
1/2 cup hulled sunflower seeds
1/3 cup pepitas
1/4 cup sesame seeds
3/4 cup cooked lentils
4 scallions (white and light green parts) finely chopped ( 1/4 cup)
1 tbsp chopped fresh flat-leaf parsley

In food processor, combine sunflower seeds, pepitas and sesame seeds and process until coarsely chopped. Add lentils, scallions, parsley, tahini, salt, cayenne and bread crumbs; process until mixture is blended. Shape mixture into 4 patties and place on platter. Cover and refrigerate 30 minutes. In large skillet, heat oil over medium heat. Cook burgers until golden brown, about 3 minutes per side. 4 servings.

Pumpkin Seed Pesto
From WNPT Volunteer Gardener

1 cup raw pumpkin seeds
1 cup fresh parsley
8 garlic cloves, peeled
5 tbsps fresh lemon juice
1 tsp freshly ground pepper
1 tsp salt (or to taste)
2 tbsps extra-virgin olive oil
6 tbsps broth/stock

Over low heat, dry-roast pumpkin seeds, stirring constantly for 5 minutes or until they finish popping. Remove from heat and cool. In a blender, process seeds, parsley, garlic, lemon juice, pepper and salt. Slowly add oil and broth and blend until smooth. Toss into hot pasta and serve immediately or transfer to a covered container and refrigerate until needed. Yield: 1-1/2 cups.

Zesty Mexican Soup
From The World's Healthiest Foods

This spicy vegetable soup is full of flavor, and easy to prepare. Using our Healthy Sauté method of cooking makes this recipe healthier without heated oils or compromising taste. It is a great way to get many vegetables into one meal and will keep for a few days. It actually gets better with time, so feel free to make a big batch to have around. It is a perfect quick meal on a cold day.

1 medium onion minced
4 medium cloves garlic, chopped
2 tbsps red chili powder
3 cups + 1 tbsp vegetable broth
1 small to medium green bell pepper diced, 1/4 inch pieces
1 small zucchini diced, 1/4 inch pieces
1 cup finely chopped collard greens
1 15oz/425gms can diced tomatoes
1 15oz/425gms can rinsed black beans
1 cup frozen yellow corn
1 4oz/100gms can diced green chili
1 tsp dried oregano
1 tsp cumin
1/4 cup chopped pumpkin seeds
1/2 cup chopped fresh cilantro
salt and pepper to taste

Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion, garlic, and green peppers in broth over medium heat for about 5 minutes, stirring often. Add red chili powder, mix in well and add broth, zucchini, collard greens and tomatoes. Cook for another 5 minutes and add beans, corn, green chili, oregano, and cumin. Bring to a boil on high heat. Once it begins to boil, reduce heat to medium low and simmer uncovered for 15 minutes longer. (Simmering uncovered enhances the flavor) Add chopped cilantro, pumpkin seeds, salt and pepper. Serves 6



Technorati tags: pumpkin+seeds+recipes halloween health vegan+diet pumpkin+seedsjack+o+lantern

Cashew Nuts a Tasty Treat

Cashews are actually seeds. Portuguese explorers discovered them in the 16th Century in South America. Today they are the top selling nut worldwide.

To get their full nutrition it is best to eat them raw and not roasted. Organic cashews are now available in many countries. High in vitamin A, fiber, protein, iron, magnesium, phosphorous, zinc, copper and manganese they are excellent for Vegans.

Cashew nuts have a fairly high oil content but it is less than most other popular nuts like almonds, pecans and peanuts. Their unsaturated fatty acid is oleic acid which promotes cardiovascular health. They have a high energy density and which has made them popular with athletes.

Always check that the cashews are fresh and not shriveled and show no sign of insect damage. With their high oil content they easily go rancid so should be stored in a sealed container in a cool dry place. They can also be stored in the refrigerator or freezer.

Cashews are wonderful as a snack either on their own or mixed with dried fruit. Great for breakfast when blended in smoothies or sprinkled on top of cereal. They make an excellent nut butter and are very tasty when added to stir-frys.

Enjoy !

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Recipes of the Day

Cashew Nut Pesto
from BBC Food
by Tony Tobin (Ready Steady Cook)

2 garlic cloves
1 large handful fresh basil
1 large handful flatleaf parsley
1 tbsp breadcrumbs
2 tbsp olive oil
salt
1 handful cashew nuts
toasted ciabatta, to serve

Place all of the ingredients, except the ciabatta, into a food processor and blend until smooth.
Serve spread thickly onto the toasted ciabatta. Serves 1

Cashew Nut 'Hummus' with pitta bread
from BBC Food
by Brian Turner (from Ready Steady Cook)

5 garlic cloves, peeled and crushed
1 tbsp olive oil
1 lemon, juice only
salt and freshly ground black pepper
30g/1oz cashew nuts
To serve
2 pitta breads, cut in half and toasted

Blend the garlic, oil, lemon juice, seasoning and cashew nuts in a food processor until combined and smooth, adding extra oil if necessary.
Transfer the cashew nut hummus to a serving dish and serve the toasted pitta breads alongside. Serves 2

Carrot Slaw With Cashews
from Organic Cashew Nuts
by Yamuna's Table: Healthful Vegetarian Cuisine

3 cups carrots, shredded
1 quart boiling water
1/2 serrano chile, seeded and minced
2 tbsp lime juice
1/2 tbsp maple syrup
2 tbsp cashew pieces, toasted
1 tbsp cilantro , chopped

Place carrots in a colander. Pour boiling water over them, drain well. Combine chile, lime juice and maple syrup in a bowl and whisk with a fork. Add carrots, cashews, and cilantro and toss to mix. Serve at room temperature or chilled. Serves 4

Tags : cashews cashew+nuts vegan+recipes vegan+diet

Basil the King of Herbs

Basil, coming from the Greek word meaning King, has been around for a couple of thousand years and is thought to have originated in Asia and Africa. It has well over 50 varieties, the most popular being sweet, purple opal, lemon and cinnamon basil and is the same family as mint.

It is high in iron, calcium and vitamin A and also has riboflavin, niacin, fiber, vitamin C, K and B6, folate, magnesium, phosphorus, potassium, zinc, copper and manganese. Due to basil's flavonoids and volatile oils it has been found to inhibit bacteria that have become resistant to antibiotic drugs. It is a gentle sedative, helps to relieve high blood pressure and the symptoms of peptic ulcers and asthma. Plus it is an excellent anti-inflamatory and contains anti-oxidants which combat free radicals in the body.

Fresh basil is superior in flavor than the dried form. Do not store in the refrigerator or it turns black. Rather put the stems in a glass of water and store at room temperature. Basil goes very well with tomatoes, both in growing them and in the kitchen. As companion plants basil deters both diseases and pests in tomatoes and improves the flavour. Basil is well known in Italian and Thai cooking and for being the main ingredient of Pesto.

A simple tomato sandwich becomes a taste bud delight with a few added fresh basil leaves. Try it and enjoy.

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Recipes of the Day

Leeks Nicoise
from The Herb Spiral

6 leeks trimmed and cleaned
2 tbsps (30ml) vegetable oil
7 oz (220g) can of tomatoes
chopped fresh basil
1 garlic clove, crushed
pinch sugar
chopped parsley to garnish

Heat oil in a deep pan.
Add the leeks and fry gently until they are soft but not brown.
Chop the tomatoes and add them to the pan with their juice , then the basil and garlic
Season to taste and add sugar and stir.
Bring to the boil, reduce the heat to low and cover the pan.
Simmer for about 20 minutes or until the leeks are tender, stirring occasionally.
Sprinkle the parsley and serve immediately.


Vegan Pesto
from SoYouWanna?

1/2 cup fresh basil
1/2 cup fresh parsley
3 tbsps fresh oregano
2 tbsps fresh thyme
1/4 cup nutritional yeast
1/4 cup extra-virgin olive oil
3 tbsps pine nuts
1/4 tsp salt
1/4 tsp black pepper

Combine all ingredients except olive oil in food processor or blender.
Pulse until finely chopped.
Add oil and blend until the mixture becomes a thick paste.
Toss with your favorite pasta
Top with a sprinkle of nutritional yeast or freshly chopped parsley.
Serves four to six.


Creamy Tomato Basil Sauce
Submitted by Isa from PostPunkKitchen
This sauce is so easy and so so tasty. Don't be scared of the coconut milk, trust me, it's fabulous.

2 tsps olive oil
4 cloves garlic, minced
28 oz can diced tomatoes
1 tbsp tomato paste
pinch dried thyme
pinch salt
fresh black pepper to taste
1/3 cup coconut milk
1/2 cup fresh basil, chopped

In the saucepot, over medium heat, saute the garlic in the olive oil for 2 minutes.
Add the thyme, salt and black pepper, saute for a couple of seconds.
Add the tomatoes and tomato paste. Cover and simmer for 10 minutes.
Add the coconut milk and simmer 3 more minutes.
Add the basil and turn heat off, let sit a couple of minutes before serving.


Couscous with Tomato and Basil
from Nikibone

2 tsps vegetable or olive oil
2 cloves garlic, minced
2 tsps dried basil or 1/2 cup fresh, chopped
1 1/4 cups water or vegetable stock
1 cup couscous
1 cup finely chopped tomatoes
1/4 cup chopped parsley
salt and pepper

In a nonstick saucepan, heat oil over medium heat; cook garlic for 2 minutes or until softened.
Add dried basil; if using and water; bring to a boil. Stir in couscous.
Cover and remove from heat. Let stand for 5 minutes. Fluff with a fork.
Stir in tomatoes, fresh basil; if using and salt and pepper to taste.
This recipe can also be made ahead and kept refrigerated for up to a day. Serves 4.

Tags: basil vegan pesto basil recipes vegan diet