Recipes

How-to instructions for making yummy food!

Kitchari/Kitcheree Recipes

July 18, 2011
By

M. has been craving Kitchari,  a traditional Ayurvedic healing bean and rice porridge. There are many variations, some more complex than others.  The general idea is to simmer the heck out of the beans and rice in order to predigest the food.  It’s given to the very ill to provide nourishment with less wear and tear on the digestive system.   Stick to plain rice and bean versions if you’re unwell.  You may consider blending the final stew to assist your digestion further.  Adding veggies is optimal, since it provides more nutrients.  Spices/herbs should be added carefully, with full consideration for what you can tolerate.

I use the kitchari recipe from Food as Medicine by Dharma Singh Khalsa.  He’s got a basic bean/rice one and a slightly more complicated one with veg and healing spices.  I’ve only made the savory vegetable one, which is what M wants.  I sprout my beans before I cook them, to make them more digestible and to make the nutrients more bio-available.  If you go that route, don’t sprout the beans into full on stir-fry style bean sprouts.  Once the tails start to poke out, they’re done.

Mung Beans & Rice (from Food as Medicine)

  • 1 cup mung beans (or 1 cup of mung beans after sprouting)
  • 1 cup basmati rice
  • 2 bay leaves
  • 1 inch piece of kombu seaweed (optional, adds minerals and makes beans more digestible)
  • 9 cups of water
  • 4-6 cups of assorted vegetables (carrots, celery, zucchini, broccoli, etc.)
  • 2 tablespoons extra virgin olive oil
  • 2 onions, chopped
  • .5 teaspoon pepper
  • 1/3 cup ginger root, minced
  • 3-4 cloves garlic, minced
  • 1 heaping teaspoon turmeric
  • 1 heaping teaspoon garam masala
  • 1 teaspoon crushed red chilies (more or less to taste)
  • t tablespoon sweet basil
  • seeds of 5 cardamom pods
  • sea salt or Braggs Liquid Aminos to taste.

Soak beans overnight.  Wash beans and rinse rice at least 3 times. Bring water to boil.  Add bay leaves and kombu seaweed let boil over medium-high heat.  When the beans have boiled and are soft, about 40-50 minutes, add rice, lower heat to simmer, and let cook for another 20 minutes.

Clean and cut vegetables.  Add vegetables to simmering rice and beans and continue to cook for approximately 15 more minutes.  In the meantime, heat oil in large frying pan.  Add onions, ginger, and garlic.  Saute over medium high heat until brown.  Add turmeric, pepper, garam masala, and red chilies. Add this mixture to the pot with the beans and rice.  You will need to stir often now to prevent scorching.  Add sweet basil, cardamom seeds, and sea salt.  Continue to simmer for another 10 to 15 minutes, stirring often.  You may have to add extra boiling water until the rice and vegetables are completely cooked.  The consistency should be rich, thick, and soup-like — with ingredients barely discernible.

Simpler Mung Beans & Rice (from Food as Medicine)

  • .5 cup mung beans
  • .5 cup white basmati rice
  • 1 inch piece of kombu seaweed (optional)
  • 9 cups water
  • Sea salt or Bragg’s Liquid Aminos to taste

Soak beans overnight. Wash beans and rice. Bring water to a boil, add beans and kombu seaweed, and let boil over medium high heat for 40-50 minutes until soft.  Add rice and let simmer for another 20-25 minutes until done. Add sea salt to taste.  You can also add 1 tsp of ghee or olive oil per person before serving.

Caveat: I haven’t tried this recipe as written.  I’m a bit suspicious about the bean/rice to water ratio.  It looks to me like it will end up too watery.  Leave me a comment if you try it and let me know how it goes.

Zucchini & Asparagus Kitchari (VegNews, Mar/Apr 2009)

  • 2 tablespoons olive oil
  • 1.5 teaspoons ground cumin
  • 2 teaspoons ground coriander
  • 1 teaspoon ground fennel
  • 1 teaspoon ground turmeric
  • 2 cups yellow split mung beans
  • 1.5 teaspoons salt
  • 8 cups water divided
  • 1 cup basmati rice
  • 2 cups zucchini, diced
  • 1 cup asparagus, sliced into 1 inch pieces

In a large pot, heat oil and saute cumin, coriander, fennel, and turmeric for 1 minute.  Add mung beans and salt, saute for another 2 minutes.  Add 7 cups of water and bring to a boil then simmer for 30 minutes.

Add rice, zucchini, and asparagus.  Add remaining 1 cup of water, stir, bring back to a boil, and then simmer for another 20 minutes or until rice is fully cooked.

Caveat: I haven’t made this one either but I’ve been meaning to try it. I’ve have the torn magazine page as a bookmark in Food as Medicine for over two years now.

Buckwheaties

February 5, 2011
By
Soaked buckwheat groats

Soaked buckwheat groats

Sprouted buckwheat cereal is a raw foodie standard.  It is soooooo easy.  And it is soooooo economical.  It’s usually called “buckwheaties” or raw granola (RAW-nola) by those in the know.  Usually they’re around $9.00-$10.00 per pound.  Outrageous! Raw hulled buckwheat costs a buck or so for a few pounds.  I’d estimate you can make it yourself for under $5.  And you can have whatever flavor you imagine.

There isn’t really a hard & fast recipe for this because it lends itself to improvisation & variation.  It’s fun to think of new ways to make it.

Step 1 – Soak & sprout hulled buckwheat groats

  • Put your buckwheat in 2-3x the amount of water.  This stuff expands a LOT.  Make sure all of the sprouts are under the water.   I usually use 1 cup of groats and 4 cups of H2O.
  • Soak 20-60 minutes. Don’t over soak! If you do, they will not sprout.  The water will become very thick, cloudy, and starchy.  This is normal. You’ll know they’re ready when they get to be 2-3 times their original size. You won’t have much extra water in your bowl.
  • Put groats in a colander and rinse them thoroughly.  You’ll need to do it 2 or 3 times until the water runs clear.  This is very important.  If you don’t rinse well, your spouts will have a bit of a bitter taste.   Drain the groats thoroughly when done.
  • Spread the groats out evenly in your colander
  • Set them out away from direct sunlight and let them sprout for 4-8 hours.  Room temperature should be around 70 degrees.  Amount of time you set them out will vary. If it’s hotter, leave them out for less time.  If it’s colder, leave them out for more.
  • Rinse and drain again.  Sprout them again for 4-8 hours.  Repeat 2-3 more times.
  • You will see tiny tails emerging from the groats.   For buckwheaties, a wee hint of a tail is sufficient.
  • You are done with step 1!!!  You will have roughly 3-4 times the volume of what you started with.  For 1 cup raw groats, I get a yield of 3-4 cups sprouted groats.

Step 2 - Flavor your cereal

This is the part where you can get creative.  Put in your flavorings and a sweetener.  Mix thoroughly.  Some combinations I like with my 3-4 cups sprouted groats are:

  • Chocolate!! Mix the groats with  1/4 to 1/2 cup of semi- raw chocolate syrup. Sometimes I sprinkle in shredded coconut and make a “Mounds” flavored cereal. You could probably use a nut butter to make a Reese’s Peanut Butter cup type of flavor.  I’ve been meaning to try that!   To make raw chocolate syrup:
    • Blend 1 cup maple syrup and 6 tablespoons raw cacao powder in a high speed blender.  Good on raw ice cream, as a fruit dip, etc.   If you want to make it all raw, use agave, runny honey, or, my personal favorite, soaked dates made into a watery paste/syrup works very well)
  • Apple cinnamon – mix groats with 1/4-1/2 cup of raw applesauce and sprinkle with cinnamon.  Add some sweetener if you desire.  Sometimes add diced apple for some more texture.  You can also add raisins, dried berries, cranberries.
  • Nuttin’ honey – 1/4 – 1/2 cup almond or other nut butter, 1/4 cup honey.
  • Granola – add nuts, fruit, whatever you’d use in granola, plus a sweetener to bind it all together.  I recommend date paste.
  • Leave them plain! They’re quite good simply left alone without flavorings.  If you do this, definitely go the Grape-Nuts route.  If I do this, I intend to use them as a textural element in other recipes such as cookies and pie crusts.

Step 3 – Dehydrate!!!

Your batter should be fairly sticky but still spreadable.

  • Spread the batter onto dehydrator trays using teflex sheets.
  • Decide if you want to make your buckwheaties structured or as a free-running Grape-Nuts type of cereal.   To make it structured, score a grid patter on the batter to make bite-sized squares.   If you want Grape-Nutty cereal, simple spread it out on they tray.
  • Flip the sheet of buckwheat over and dry the other side until the whole things is dried out.
  • For buckwheat squares, use your spatula to neatly break apart the bite-sized squares.  For Grape-Nutties, use your hands to crumble it all apart into tiny nuggets which will readily pour out of your storage container.  Or leave it kind of chunky like granola.

Step 4 – Store

Put the cereal in an airtight container.  It will keep a few months in a cool dark spot.  It will keep virtually forever if you put it in the fridge or freezer.  If it starts going stale it may get a bit soft/sticky.  You can revive it by throwing it back in the dehydrator to dry it out some more.

Step 5 – Enjoy!

Buckwheaties have so much versatility.  Eat it as is for a snack.  It packs well.   Use it as a breakfast cereal with your favorite nut or seed milk.   Let it soak with other ingredients for a muesli.  Sprinkle it on raw ice cream.  Add it to raw coconut yogurt.  Throw it into a raw cookie recipe.  Use it in a pie crust (grind to a flour or put it together like a graham cracker crust).

I usually have 2 or 3 varieties of buckwheaties on hand as a pantry staple.  I make a batch every 4-5 weeks as part of my monthly food prep.  Having them on-hand allows me to make “fix it fast” recipes.

Garden blessed

January 27, 2011
By
Chard from our garden

Chard from our garden

I’ve mentioned before how blessed I feel that M. is an avid gardener.  She’s planted a patch of chard which acts perennial.  No matter how many leaves I cut off of it, it continues to grow more.  This morning I made an awesome green smoothie with freshly picked red chard.  It had soymilk, strawberries, banana, maca, DHA, Irish moss gel probiotics, bee pollen, and a wee touch of stevia.   It was about time that one of my concoctions tasted fabulous. Lately my smoothie combos have all been “plug & chug” (meaning you hold your nose just to get it down).

Happy D day!

July 25, 2010
By

I’m in the midst of a dehydrator day a.k.a “D-day.”  D-day is for making treats & staples.  These are the things which make staying raw easier and more pleasurable.   On the agenda today: macaroons (chocolate & blond) and almond flour.

I use the macaroon recipe from “Raw Food, Real World” by Matthew Kenney & Sarma Melngailis.  I love their books.  When it comes to food porn, they rule.  All of their recipes are tres gourmet and the photography only increases the drool-worthy quality of their recipes.   Everything I’ve made from their books tastes awesome.   It’s not everyday fare because their recipes take time and effort.  Not surprising.  They did open Pure Food and Wine in NYC which Sarma Melngailis still owns and runs — along with One Lucky Duck, a take-out and on-line raw foods store.

These macaroons remind me of my favorite flavor of Timbits and take me back to my childhood in Canada.   They are mouthful of happiness.

Wet Almond Pulp

Wet Almond Pulp

Almond flour is a basic staple and an easy item to incorporate into one’s raw routine. It’s a great way to use up pulp from making almond milk.  I keep a gallon zip lock bag in my freezer and throw my leftovers into it every time I whip up a batch of milk.  When I’ve accumulated  about 4-6 cups, I defrost the pulp, spread it on teflex covered dehydrator trays, and pop it in the “D” until it’s bone dry.   From there, I throw it into my BlendTec and grind it to a very fine consistency.    I store it in the freezer when it’s done.

Dry Almond Flour

Finished Almond Flour

It keeps for months.  They dehydrating helps keep the nuts from going rancid.  It’s especially gorgeous when you’ve removed the skins from the almonds.   The flour is versatile: use it for cookies, cakes, breads, crackers. It’s simple and takes virtually no time to make – spend 30 extra seconds throwing it in the freezer when you make nut milk.

Making other recipes is quicker if you’ve got the flour on hand.

Three Seaweed Salad

May 31, 2010
By
Three Seaweed Salad

Three Seaweed Salad

I’ve got a new favorite salad.  I’ve been making it at least once per week.  I was inspired by the seaweed salads at my favorite local Japanese restaurant and the one I had in Baltimore at Liquid Earth.

Seaweed has a host of health benefits. It’s great for thyroid balance since it’s a natural source of iodine.  It’s chock full of B vitamins and minerals including including calcium, magnesium, potassium, iodine, iron, and zinc.  Seaweed is a great way to get salty flavor into food without eating too much sodium — it’s way lower than typical sea salt.

This is simple, quick to make, and very satisfying. The kid will actually eat it, which amazes me.  Then again, she is a sushi hound so she’s accustomed to seaweed.

Three Seaweed Salad
Makes 6-8 hearty servings

2 cucumbers, diced
2 carrots, shredded or ribbon-ed
3 scallions, diced
1/2 cup arame
1/2 cup wakame
1/4 cup dulse or to taste (I use more, I like it salty)
1 recipe Asian vinaigrette

Asian Vinaigrette
Yields 1/2 cup

1/4 cup rice vinegar
1 Tablespoon umeboshi plum vinegar
2 Tablespoons mild oil of choice (olive, sesame, — I add a touch of flax oil for good omega fatty acids)
1 teaspoon toasted sesame oil
1 teaspoon tamari or nama shoyu (optional, omit if using lots of dulse)

Toss ingredients together.  Allow to sit 30-45 minutes to get flavors to blend, tossing occasionally.   Serve with love.

Keeps a couple of days in the fridge.  I recommend draining the marinade prior to storing  to avoid a soggy salad.

Chocolate Cherry Buzz

May 18, 2010
By
Cherry Extract

Cherry Extract

I made SUCH the kick-ass smoothie this morning. I was feeling sad about the scale. I’ve had so many slip-ups lately that there are virtual skid marks on my shoes. I couldn’t face another green smoothie so I treated myself to some super food: raw cacao! (my favorite is Navitas Naturals) . I threw in some frozen cherries and to intensify the cherry buzz I added some cherry extract. It was so fabulous I drank the whole thing even though it could have fed two people. It kept me full through a busy morning.   I’m picking up some more frozen cherries on the way home.  This one is a keeper.

Chocolate Cherry Buzz Smoothie
serves 2 (or 1 very hungry person)

2 cups almond milk
2 frozen bananas, medium sized
1 cup frozen cherries
5 Tbsp raw cacao powder (I like a LOT of chocolate, you can adjust to taste)
1 tsp cherry extract

Blend.  Serve with love!

Carrots & Currants

May 15, 2010
By
Carrots & Currants

My take on Carrots & Currants

This is what I took to the L.A. raw vegan pot luck on May 1.  The recipe is from my favorite raw recipe book: Living Cuisine by Renne Loux Underkoffler.  I know, I know, I took my darn sweet time posting it.  Better late than never! The day I made it I was out of currants AND flax oil.  I substituted dried blueberries and hemp seed oil.  It still turned out fabulous.

Carrots & Currants
Serves 2-4

3 cups finely shredded carrots
1/2 cup currants or raisins
1/2 cup chopped walnuts
1/2 cup chopped parsley
1 teaspoon dill
1 1/2 teaspoons nama shoyu
2 teaspoons flax oil

Toss ingredients until well coated.  Serve with love!

I hab a code ginger ale

April 4, 2010
By

I‘m not getting my reward for round one of this challenge.  The cold I wrote about on day one of this renewed commitment has totally kicked me in the behind.  I spent several days off work with a high for me 100 F fever and killer sinus headaches.  All I wanted was ginger ale.  Not any old ginger ale.  It must be Canada Dry ginger ale when I’m sickly.  It’s what mom gave me as a kid and when I want comfort nothing else will do.

So much for staying sugar free.

Plus the spouse got me some ice cream for my sore throat.  Oops! There goes the vegan thing.

I could have done better.  I also know that making a big change while you’re feeling super sick is incredibly optimistic.  So we begin again Finnegan.

Meanwhile, I ponder how I can avoid getting tripped up next time I’m sick.  I can make sugar-free ginger ale myself!

I hab a code ginger ale

Ginger syrup
1 inch piece of ginger (or to taste)
2 cups water
stevia (to taste)

Put water in pot.  Shred ginger.  Add to water.  Bring mixture to boil.  Simmer liquid down for at least 15 minutes.  It’s ideal to let it lost about 1/3rd of its volume until it the liquid gets thicker.  Add stevia to taste.   Remove from heat.  Let the syrup cool.

Add some syrup to some sparkly mineral water and mix.

Voila! Gingery ginger ale without the sugar crash.

I like to put my syrup over ice cubes and pour the mineral water over the top (slowly so it doesn’t lose any fizz).

Better than Canada Dry my friends!

Rage against the green – Smoothie recipe

March 10, 2010
By
Strawberry Beet Green Smoothie

Strawberry Beet Green Smoothie

Sometimes green smoothies are not green!

I made this baby today and it was more than fabulous.  The color was so vibrant I almost needed to put on my sunglasses.  I don’t know how the color will render on your computer screen.  It was the color of Pepto-Bismol in real life.  Not that you need Pepto (honey, if your body needs to eliminate, let it eliminate whatever toxin it has to get rid of!).  The color was so intense, that it reminded me of Rage Against the Machine.  Hence the name.  Plus, I like me some puns. Even when they’re bad puns.

Rage Against the Green Smoothie

1 cup almond milk (or soy milk)
1 cup chopped beet green stalks
1 cup strawberries
1 cup frozen raspberries
Supplements (I like MSM, bee pollen, acidophilus, and a source of Omega fatty acids like flaxmeal, chia, or hemp seed)

Blend.  Serve with love.

Today I used ground flax (aka flax meal) as my source of omega fatty acids.  I tend to use it the most because it’s cheap, it’s easy to grind fresh, it doesn’t leave a taste like hemp seed does and it doesn’t make things as thick as chia seed.   I’m going to be getting two types of beets today in my 1st CSA box from South Central Farmers’ Co-op. I can’t wait!!!   Prepare yourselves for a lot of beet and kale recipes in the very near future.

fatfreevegan.com redesign

February 26, 2010
By

Susan over at fatfreevegan.com has completed a site redesign. Welcome to the world of WordPress run web sites Susan! It looks AMAZING and it is incorporating discussion forums. You can sign up and contribute recipes, which I heartily encourage everybody to do. The web site is a great resource. I’ve used it many a time late in the afternoon as I prepare to leave work and wonder what-the-heck I’m going to make for dinner.

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