Baba Ghanoush

This healthy dip is made from a deep purple, glossy eggplant grown from hanging vines.  Eggplant has a unique taste and texture that becomes more complex and delicious in flavour when roasted.  Eggplants are known for being filling and have virtually no fat.  My friend Laura made this dip for me once (inspired from an old school Middle Eastern cook book) and we completely enjoyed it with endives and whole grain crackers. 

Nothing goes together better than good friends and good food!




Ingredients:

1 large eggplant
4 garlic cloves (adjust to personal taste)
3 Tbsp tahini
1 tsp mint, dried (or fresh)
½ tsp cumin
¼ cup almonds, slivered or ground
Juice of ½ fresh lemon
1 Tbsp extra-virgin olive oil
Unrefined sea salt and ground pepper to taste

1.  Preheat oven to 400 F, poke eggplant all over with fork to make small holes and then roast for approximately 45 minutes, until the eggplant becomes sunken in.  Allow to cool and let excess water drain from eggplant.  Peel of the skin and place in food processor.

2.  Add the garlic, tahini, mint, cumin and lemon juice and process until smooth.  While processing add olive oil through top.  Add salt and pepper to taste and almonds.  Pulse a few times to allow almonds to mix in well, but not allowing them to break down too much as it adds a nice texture to dip.  Serves 4.

Enjoy!

Note:  You can also grill the eggplant until tender and cooked all the way through (will collapse on itself and skin should be falling off easily) or broil it in the oven, turning it every 4 minutes or so.  Each approach will offer a slightly different smoky flavour.   It will keep well in the fridge for a few days.

 
  Whole Food Sneak Peak: 
       Eggplant

Eggplants belong to the nightshade or solanum plant family along with potatoes, tomatoes and bell peppers.  And like tomatoes, eggplants are technically fruits and grow from vines.  The most popular variety of eggplant looks like a large, pear-shaped egg, hence the name “eggplant.”  It has a deep purple, glossy skin encasing a flesh that is cream-colored, with seeds in the middle.  It has a spongy texture.

Eggplants are known as a health food, not so much for its nutrients, but for the fact that they are filling, low in calories and virtually fat free.  It is very popular in vegetarian dishes as it contributes a meaty texture to the meal. 

Eggplants are an excellent source of dietary fiber and a very good source of vitamins B1, B6 and potassium.  It also is a good source of copper, magnesium, manganese, phosphorus, niacin and folic acid.  It also contains calcium, iron, vitamins A and C.

A component in the skin of an eggplant that makes it purple is actually a powerful antioxidant (nasunin).  Nasunin is a potent antioxidant and free-radical scavenger that has been shown to protect cell membranes from damage.  Eggplants contain many more antioxidants.  Another one being, chlorogenic acid, which has immune benefits.

Some individuals with arthritis may experience an aggravation of their arthritic symptoms when consuming night-shade family vegetables and may need to limit or avoid these foods. 

I had no idea that eggplant has nicotine in it!  It is richer in nicotine than any other edible plant – the good news is that the amount of nicotine is in quantities so small that they can be ignored.

This healthy snack can be eaten in a variety of ways, including as a dip with whole grain bread or crackers, pita, vegetables or added to other dishes, sandwiches or wraps.

Food For Thought:

I got this beautiful picture from my mom.  She took it as a blowing wind was calming.  I absolutely love the vivid colors in this shot. 

I love peaceful, nature shots.  To me the clouds look so delicate as they are disappearing .....like a deep breath has just been released.

What pictures bring you good feelings? 

 
   Simple Coleslaw

Coleslaw is a standard and classic part of any summer time menu – making an appearance at every picnic or BBQ.  It is a simple, delicious, crisp salad made of fresh garden ingredients that everyone enjoys.  This colourful salad combines purple and red cabbage massaged with a tangy homemade dressing.  It packs lots of flavour, fiber, vitamins, detoxifying minerals and anticancer compounds.  Enjoy every last crunch! 

Ingredients:

½ head green cabbage, thinly shredded (2 ½ cups)
½ head red cabbage, thinly shredded (2 ½ cups)
2 carrots, peel entire carrot to get thin pieces
2 celery, peel entire celery to get thin pieces
1 scallion
½ red onion, thinly sliced (optional)
Raw cashews or sesame seeds to sprinkle on top

Dressing:

¼  cup Extra- virgin olive oil
1/8 cup Apple cider vinegar
½ tsp of dill, tarragon, basil, hemp hearts
3-4 cloves garlic
2 tsp Dijon mustard
2 tsp Maple syrup
Fresh ground pepper and unrefined sea salt to taste

1.  Mix all vegetables with dressing and let flavors blend for ½ an hour.  Sprinkle with cashews or sesame seeds. Enjoy!

Note:  Ensure you wash and dry cabbage well (spin about 3x in salad spinner) to make sure excess moisture doesn’t dilute your dressing and make your salad soggy. 

Whole Food Sneak Peak:
       Cabbage

Cabbage has a round shape with layers of superimposed leaves.  There are three types of cabbage: green, red and Savoy.  Green cabbage ranges from pale to dark green, while the red cabbage has purple leaves with white veins running through them.  They have smooth textured leaves, while Savoy leaves are more ruffled and yellowish in color.  Savoy cabbage is more delicate and mild than red or green.  Cabbage is popular in the diet both in raw and cooked forms and as fermented sauerkraut, which adds digestive enzymes.  

Cabbage is a nutrient-dense food providing an excellent source of vitamin C, chlorophyll, potassium, folic acid, vitamin B6, biotin, calcium, magnesium and manganese.  It also contains lots of fiber, selenium (another known antioxidant and anticancer nutrient) and the detoxifying minerals sulphur and chlorine.   Also important to mention is its phytochemical content – in particular, cabbage contains powerful anticancer compounds known as glucosinolates. 

Cabbage is the “king” of the cruciferous family of vegetables.  The cruciferous family of vegetables receive much attention for their anticancer properties and include: broccoli, Brussels sprouts, cauliflower, collards, kale, mustard greens, radishes, rutabaga and turnips. 

This family of vegetables contain more phytochemicals with demonstrable anticancer properties than any other vegetable.  Proven consistently in studies that the higher the intake of cabbage-family vegetables, the lower the rates of cancer (colon, prostate, lung and breast cancer).  It’s believed that a component in cabbage, glucosinolates, work to increase antioxidant defenses and improve the bodies ability to detoxify (eliminating harmful chemicals and hormones). 

Cabbage juice is extremely effective in treating peptic ulcers.  The antiulcer component of cabbage, amino acid glutamine, is a critical factor in the growth and regeneration of cells that line the gastrointestinal tract.  Results are usually seen in less than seven days.

Cabbage can be added to salads, sandwiches, sautéed in stir-fries, steamed, in soups or casseroles.  Cooked cabbage can have a sulphurous stink, but don’t pass it up for this reason as its packed with nutrients and anticancer properties.  It tastes great with dressings and seasoning…and it definitely tastes better than it smells J

  Food For Thought:

"We all let people into our lives, but you will find that really good Friends let you into your Own."
Anonymous

I have this quote on a magnet at home.  It really caught my attention because i found it so true.  Friends will be there for you no matter what...support you and love you know matter what path, direction, decisions you make in life.  Every single one of us experiences the world different and its exciting to watch the people in our lives blossom.

What is a good friend to you? I would love to hear your thoughts......



 

   Borscht

This drop-dead delicious, deeply purple-red soup is a soup that my dad grew up on.  Growing up Ukrainian, his Baba always made “the best” borscht my dad had ever tasted.  We are unsure of her exact recipe, but I did my best to make it like hers with my dads guidance and from a lovely lady in Kenora Shirley, whose borscht , my dad says, tastes like Baba’s!   Borscht soup is based on beets, along with other vegetables that make this dish highly nourishing and healing.  If you ever feel like you haven’t been eating that well or may be run down, a bowl of this soup will do wonders for your health. 

  Ingredients:

2 cups grated beets
1 cup beet greens
1 onion, chopped
1 tomato, diced
2 carrots, chopped
1 cup cabbage, shredded
1 potato, diced
8 cups water (or vegetable stock/potato water)
4 cloves garlic
1 Tbsp fresh parsley
2 Tbsp fresh dill weed, plus stalks of dill (approximately 2-3 sprigs dill)
1 bay leaf
Juice of 1 lemon
1 Tbsp coconut oil (or organic butter)
Unrefined sea salt to taste
¼ cup chopped pickled beets (optional)

1.Sautee onion, carrots, tomato and garlic until fragrant.  Add water/stock/potato water,  grated beets and dill stalks (wrap all the dill stalks in cheese clothe so can pull out after cooking).  Bring to boil and cook 15 minutes.

2.Add beet greens, cabbage and potato and cook until tender (about 10 min.)

3.Add lemon juice, parsley and salt to taste.  Remove bay leaf.  Serves 8.

Enjoy!

Note:  Can add 1/3 cup navy beans for an even heartier soup.  You may also use potato water in place of the water or vegetable stalk.  

*Shirley Carbert from Granny’s Old Tyme Cooking located in Kenora ON has her
Baba’s borscht and many other Ukrainian specialties available to order.  Call 807-543-2083 or email dcarbert@kmts.ca.  You can also find her at Kenora’s weekly Farmers Market*

 

   Whole Food Sneak Peak:
                Beets

The beet belongs to the same family as chard and spinach.  Both the root and the leaves can be eaten.  Beet leaves have a lively, bitter taste similar to that of chard.  The beet root is ruby red, round or oblong in shape and is sweet to taste due to its high sugar content.  Typically beets are a reddish purple hue, but also come in other varieties, such as white or golden roots. 

Beets are delightful not only for their color and flavour but for their high nutritional profile.  Beet roots are incredibly rich in iron, potassium, niacin, copper, folic acid, manganese and vitamin C.Don’t forget to eat thebeet greens attached to the root as they are higher in nutritional value than the root – they are a good source of vitamin A and C, calcium, magnesium, phosphorus, iron, zinc and vitamin B6. 

Beets are high in fiber, phytonutrients and anticancer properties.   Fresh, raw beets are superior to canned or cooked beets.

Beets are great for the liver as they have stimulating effects on the liver’s detoxification processes.  They possess a powerful cancer-fighting agent (betacyanin), which is the pigment that gives their rich, purple-crimson color.  Beets also aid in constipation as they are rich in fiber.  The combination of the fiber and betacyanin may be responsible for the protective role of beets against colon cancer.   Some studies show that beet fiber increases antioxidant enzymes and the juice inhibits the formation of cancer causing compounds from cured or smoked meats. 

For some people beets will make their stool turn bloody-red, so don’t be alarmed.  Actually, raw beets can be used to measure intestinal transit time (18-28 hours is normal).  Eat a couple fresh, raw beets, check the time and watch when the first sign of them appears in the bowel movement (reddish tinge to stool or in water).  Canned beets will not work for this purpose as much of the red pigment (and a lot of nutrients) are lost in canning.

Beet roots are delicious shredded in salads, raw or steamed to make their own salad, in soups or as a side dish.  Also, beet roots and greens are very nutritious to juice with and don’t forget to throw your beet greens into your soups or casseroles. 

 
   Greek Salad

This deliciously cool and refreshing salad is perfect for nearly any occasion and is enjoyed around the world.  It’s best with fresh, seasonal vegetables, where its impact is extra crunchy and tasty. 

Authentic Greek salad has no iceberg lettuce or bottled dressing.  It’s just made of whole foods – cucumbers, bell peppers, tomatoes, red onion and feta cheese, diced relatively big.  Cucumbers are primarily composed of water and almost devoid of calories, but still provide many important vitamins and minerals. 



This salad will nourish your body and refresh your taste buds.  Enjoy J

Ingredients:

1 cucumber
1 red bell pepper
1 yellow bell pepper
1 pint cherry tomatoes or 1 tomato
½ red onion
¼  cup black olives
¼  cup goat feta cheese (optional)

Vinaigrette:

2 cloves garlic, minced
½ tsp Italian seasoning
½ tsp Dijon mustard
1 Tbsp red wine vinegar
2 Tbsp extra-virgin olive oil
1 tsp maple syrup (optional)
Ground pepper and unrefined sea salt to taste

1.       Largely dice the cucumber, red and yellow peppers, tomatoes and red onion.

2.       Combine all the vinaigrette ingredients in jar and shake well.

3.       Place the chopped vegetables and olives in large bowl with vinaigrette.  Combine well.  Sprinkle with feta.  Serves 4.

Enjoy!

  Whole Food Sneak Peak:    
     Cucumbers

The cucumber (Cucumis sativus) is a creeping vine that roots in the ground and grows up trellises.  Cucumbers are cylindrical in shape and come in many different sizes and lengths (generally around 6 and 9 inches).  Skin color can range from green to white and may be ridged or smooth.  The inside of a cucumber is a very pale green flesh that is dense yet aqueous and crunchy at the same time.  The fleshy seeds are edible. 

Cucumbers have a mild, almost watery flavour or a light melon taste.  Sometimes they can have a bitter taste and is believed to be caused by the presence of an organic compound called phenylthiocarbamide.  Cucumbers are mainly eaten in the unripe green form. The ripe yellow form normally becomes too bitter and sour.  A common practice in India includes slicing off the ends of cucumbers, sprinkling some salt and rubbing the now-exposed ends until it appears to froth, which supposedly removes the bitterness.

Fresh cucumbers are usually over 90% water, but still pack a lot of nutrition.  The flesh is a very good source of vitamins A, C and folic acid.  The hard skin is rich in fiber andcontains a variety of important minerals (silica, potassium, magnesium and molybdenum).  The seeds provide the best source of vitamin E of all vegetables.  They contain phytonutrients, such as beta-carotene.  Almost devoid of calories.

Cucumbers are often recommended as a source of silica, a trace mineral that contributes to the strength of our connective tissue.  They are used topically for burns or irritated tissues.  They have a cooling effect.  The ascorbic acid and caffeic acid in cucumbers prevent water retention, which may explain why they are topically helpful for swollen eyes, burns and dermatitis. 

Choose organic or home-grown cucumbers, as these are one of the foods on which pesticide residues have been frequently found.  If waxed or not organically grown the skin should be peeled. 

 Black Bean Fiesta

This is a spicy, yet fresh salad.  It's delicious to have on its own or you can lay it over a bed of greens, quinoa or have as a salsa dip with blue tortilla chips.  Any way you have it, you will enjoy it.  Black beans have a mild, sweet earthy taste which combines beautifully with the juicy, fresh tomatoes, cilantro, garlic, onions and balsamic.  This dish is also jam packed with nutrition from all ingredients – antioxidants, vitamins, minerals and cholesterol-lowering fiber, which makes it that much better. 

Impeccable taste and nutritious. Enjoy.

  Ingredients:

1 cup black beans
1 tomato
½ red bell pepper
½ avocado
¼ cup fresh cilantro
½ cup onion
2 garlic cloves
Juice of ½ a lime
1 Tbsp balsamic vinegar
1 Tbsp extra-virgin olive oil
¼ tsp cayenne pepper
¼ tsp unrefined sea salt

  1.   Prepare dry black beans as directed (soak over night, then boil 1 hour next day) or rinse one can black beans.

  2.      Dice up tomato, pepper, avocado, cilantro, onion and garlic into small pieces.  Add the balsamic, EVO, cayenne and salt.  Mix well.  Serves 2 large portions or 4 small.

Note:  If you do not like spicy foods omit the cayenne pepper and replace with ground pepper and if you like it hot, add 1/2 tsp cayenne...or more, whatever your taste buds and lips can handle!

Enjoy!

  Whole Food Sneak Peak:
    Black Beans

Black beans are commonly referred to as “turtle beans.”  This may be in reference to their shiny, dark, shell-like appearance.  They are the size of a pea and have an oval shape.  They have a soft texture with a cream-colored flesh inside and jet black color outside. 

The high fiber content of beans prevents blood sugar levels from rising to rapidly after eating.  This makes beans a great choice for people with diabetes, insulin resistance or hypoglycemia.   Beans contribute to heart health as they help lower cholesterol and offer significant amounts of antioxidants, folic acid, vitamin B6 and magnesium.  They are also known to be protective against cancer.

Black beans and other common bean varities are quite versatile and can be prepared in a variety of ways – try them in a three-bean salad, make into a delicious spread for sandwiches or dip, makes tacos and fajitas with a vegetarian twist, add heartiness to soups and salads or blend well with sweet potatoes. 

 

 
   Creamy Dill-a Dip

Some friends and I tried BBQ portobello mushroom burgers for the first time and this dip made all the difference!  It made it unbelievably tasty -- plus, it only takes a couple minutes to prepare. 

This dip is creamy and bursting with a fresh tangy flavour.   It is ideal for a range of foods, such as a dip for veggies, chips, yam fries or on burgers, Portobello mushrooms, wild salmon, potatoes, sandwiches…it adds a tangy, nutritious zip to all these foods. 

Ingredients:

1 avocado
4 fresh basil leaves
1 tsp fresh parsley
2 Tbsp fresh dill
1 tsp pure maple syrup
1 garlic clove
1 tsp Dijon mustard
Juice of 1 small lemon
2 Tbsp water
Ground pepper & unrefined sea salt to taste

1.        Combine all ingredients in bowl and blend with hand blender or can use food processor, until smooth.  Can prepare a head of time as it keeps well in the fridge for a couple days.

Enjoy!

  
     Whole Food Sneak Peak:
                     Dill

Dills name comes from the word dilla, meaning “to lull.”  Appropriately, dill was used to calm the stomach and intestines and to help sleepiness. 

Dill comes from the same family as carrots, celery, fennel and parsley.  It’s fernlike leaves are aromatic, provide nutrition and has a soft , sweet taste.   The ancient Greeks and Romans considered dill a sign of wealth and it was highly regarded for its healing properties. 

Dills prime health benefit is in the elimination of flatulence and digestive disturbances. 

It is also shown to have some anticancer and antimicrobial effects in its active compounds – the monoterpenes and flavonoids.  Dill is also useful in promoting detoxification in the liver. 

Dill is best used when fresh.  Store fresh dill in the fridge  wrapped in damp paper towel or with its stems placed in a container of water.  Dill is a popular flavour thanks to the popularity of dill pickles.  It is a very versatile herb and combines well with vegetables, fruit, poultry and fish.