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? 

 
   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. 

   Guacomole

Guacamole is a dip made from avocados and it’s completely delicious and very easy to make.  Avocados are a good source of healthy fats and protein, as well as vitamins, minerals, phytonutrients and fiber.  This is a very popular summer dip and the addition of vegetables and herbs raise its nutritional profile and will leave you relaxed and satisfied.


Ingredients:

2 ripe avocados
1 tomato
1 red pepper
½ white or purple onion
¼ cup fresh cilantro
Juice of 1 lemon or lime
¼ tsp cayenne pepper (optional)
Ground pepper & sea salt to taste

1. Mash the avocados in a bowl with a fork.  Add the lemon/lime juice and cayenne pepper and mix well.
2. Dice up the tomato, red pepper and onion into small pieces.  Add to avocado mixture.
3. Wash cilantro well, dry and roughly chop up and add to mixture.  Salt & pepper to taste. Serves a large bowl for 4 people.  Serve with veggies or tortilla chips.

  Enjoy!

Note:  The avocado flesh is prone to enzymatic browning and turns brown quickly after exposure to air.  To prevent this, lime or lemon juice can be squeezed on top of the guacamole.

It is important to check for ripeness by applying gentle pressure to the outside of the avocado.  If there is a little give, it is ripe.  If the is no give or too much the avocado will not taste good. 

Whole Food Sneak Peak:  Avocado

Aka “Alligator pear”

Avocados are grown from the fast growing Persea Americana tree.  There are dozens of varieties divided into three main categories, the West Indian, Guatemalan and Mexican types.  The trees produce a green-skinned, pear-shaped fruit that ripens after harvesting.  Avocados are unique among the fruits in that they are a very concentrated food, more like a nut than a fruit. 

Depending on variety, avocados vary in weight from 8 ounces to 3 pounds.  When harvested, the flesh is hard, but with time it softens to a luscious, buttery consistency with a subtle nutty flavor.  This edible portion of the avocado is yellow-green in color. 

Avocados are an excellent source of monounsaturated fatty acids, as well as potassium (one avocado has the potassium content of 2 to 3 bananas), vitamin E, C, A, B vitamins (folic acid, niacin, B5), fiber and protein.  They also have a particularly good content of minerals, such as magnesium, iron and manganese.  Their unsaturated oil content is second only to olives among fruits, and sometimes greater.  The oils include oleic acid and linoleic acid, thereby it may help lower cholesterol levels. 

Avocados are very popular in vegan and vegetarian cuisine.  They are a great source of needed oils.  Avocados are very versatile and can be used in sweet or savory dishes.  They are commonly used in salads, dips, sandwiches, soups, omelet’s or as a spread in place of mayo (I do this a lot and its very tasty). 

  Tomato sandwich…with a twist.

This open faced sandwich brings together tomatoes and avocados with strips of dulse.  The dulse adds a tangy taste, rich color and lots of mineral nutrition to this simple creation. 

 
Ingredients:

½ avocado
½ tomato
6-8 strips of dulse
1 Tbsp sunflower seeds (optional)
Fresh ground pepper (optional)
2 brown rice cakes

 

1. Mash the avocado and spread on rice cakes, top with dulse strips and thinly sliced tomatoes.  Sprinkle with sunflower seeds.  Pepper to taste.

 

Enjoy!

  Whole Food Sneak Peak: Dulse

This wild ocean plant is among one of the most nutritionally dense foods in the world.  Sea vegetables are easy to digest, chlorophyll-rich and alkaline forming. 

The sea vegetable dulse provides the perfect mineral balance in natural form.  It is an excellent source of iodine and vitamin B6.  Dulse is sun-dried and enzyme active.  Dulse has more dietary fiber and soluble fiber than oat bran; contains 10x the calcium of cow’s milk and several more iron than red meat.

Athletes would like to know that dulse is packed full of minerals and is the richest source of naturally occurring electrolytes known.  Electrolytes allow our cells to stay hydrated longer, therefore helping prolong hydration and endurance. 

You can use dulse flakes as a substitute for sea salt (will need too use double the amount of salt). 

Rinsing the dulse briefly will make the taste less strong and will tenderize it more quickly.  If you find it too chewy for your liking, lay it in a damp towel to absorb some ambient moisture. 

Dulse also adds a unique flavor to salads (Caesar, Greek or garden), any potato, tomato or grain based soups (chowder, minestrone) and stir fries.  Some other common seaweeds to try are nori and kelp.  Sprinkle on air-popped pop corn instead of salt.