HAPPY MARDI GRAS everyone!!

When I think of New Orleans, I have great memories of time spent in pre-Mardi-Gras ball celebrations, years ago…. As a herbalist + ‘foodie’, I LOVE concocting delicious herb + spice blends to enhance meals and add “kitchen medicine” to the dishes I prepare for family & friends.
Can’t think of New Orleans and tasty seasonings without thinking of famed Emeril LeGasse and his Cajun-Creole cuisine.

In celebration of TODAY (Shrove Tuesday, Pancake Tuesday, Fat Tuesday –>Mardi Gras!), here’s one of my favourites!

Emeril’s ESSENCE Creole Seasoning (also referred to as Bayou Blast):

• 2 1/2 tablespoons paprika
• 2 tablespoons salt
• 2 tablespoons garlic powder
• 1 tablespoon black pepper
• 1 tablespoon onion powder
• 1 tablespoon cayenne pepper
• 1 tablespoon dried oregano
• 1 tablespoon dried thyme

It’s MEATLESS MONDAY ~ Here’s a quick “HOW TO” session plus EASY recipe for enjoying my favourite herb, GARLIC and the goodness of Quinoa !! Have fun with this!  and…for those of us in Ontario — HAPPY FAMILY DAY!

I’m very pleased to have Wendy Polisi (www.cookingquinoa.net and cookbook author “Quintessential Quinoa) here today! She has agreed to share her foolproof HOW TO info to ensure easy perfect Quinoa every time!  ENJOY!   We welcome comments AND questions!

Quinoa 101 ~ How to cook Quinoa

There are a lot of reasons why you might want to consider making quinoa a regular part of your diet.  I love how versatile it is and as well as how easy it is to prepare.  And of course, quinoa nutrition is nothing short of impressive.  Carol already has a post on quinoa nutrition that you can check out here so I won’t get into the details here.  Rather I’ll just say that nutritional experts agree that it is quite simply one of the healthiest foods on the planet.

If you have never tried quinoa, cooking with it may seem a little intimidating.  Don’t let it be!  I’m here to take all the stress out of trying this amazing super food. It really is a lot like cooking rice so relax and let’s get started!

Before You Cook You Must Rinse!

One of the first things that you will want to remember is that it is important that you rinse the seeds prior to cooking.  The reason for this is that quinoa is covered in a bitter substance called saponin.  In nature, saponin is a VERY good thing.  It protects the seeds from disease and pests as they grow.  It’s so bitter that even the birds aren’t interested in the seeds!  Thousands of years ago the Incas would rinse quinoa and retain the soapy water to bathe in.  Yep, it’s that soapy.

In addition to making your quinoa taste terrible, saponin can also lead to gastrointestinal distress.  Terrible tasting quinoa that leaves you with a stomach ache is not what we are after.  Hence the need to rinse!

Rinsing is easy.  Just place the quinoa in a fine metal strainer and put the strainer in a larger bowl.  Rinse for about 3 to 5 minutes, until the water runs clear.  It helps to lightly agitate the quinoa as you rinse.

Something that is worth noting is that some quinoa is sold pre-rinsed.  Unless your package specifically states that it has been pre-rinsed, my advice is to rinse it.

How to Cook Quinoa

Today I’m going to share with you my two favorite ways to cook quinoa.  The first is the method that I use when preparing quinoa in bulk for the week.  (Cooked quinoa keeps for up to a week in the refrigerator.)   It is simple and nearly foolproof.  The second is the method that I use when I’m cooking quinoa, along with spices in a recipe.

Method One:

Fill a medium saucepan with water or broth and bring it to a boil.  Add rinsed quinoa, and return to a boil. Cook for 8 minutes.  Drain and return the quinoa to the warm pot.  Cover and allow it to sit covered for 10 to 15 minutes.  Fluff with a fork!

Method Two:

Place rinsed quinoa and cooking liquid in a saucepan in a 1:1.25 ratio.  (1 part quinoa to 1.25 parts liquid).  Add spices and seasonings.  Bring to a simmer (the point just prior to a boil) and reduce heat to low.  Cover and cook about 30 minutes.  Remove from heat.  Allow to sit covered for 10 more minutes.

The recipe for the tasty dish picture here featuring garlic & quinoa — is easy to make and delicious… 

Roasted Garlic Quinoa

Preparation time: 15 minute(s)
Cooking time: 35 minute(s)
Serves 4
Calories: 284 / 254 without oil

I agree with Wendy who mentioned that this dish is a great place to experiment.  Pick your favourite flavour combination or try a new one!  Slice an avocado, add some black beans and some chopped Cilantro.  Add some Chickpeas or Lentils and some fragrant sweet curry powder.  Toss in some fresh (or sauteed !!) cherry tomatoes, finely chopped Basil or mmm a dollop of Basil pesto.

Over the last year or two, I’ve been learning about Quinoa and having fun playing with it in the kitchen. My friend Wendy Polisi, who I call the “Queen of Quinoa”  has kindly shared this delightful recipe with us ~ in celebration of  CHOCOLATE & QUINOA.  Well…it’s almost Valentine’s Day…..so enjoy this edition of  “Meatless Mondays” !!

Quinoa Chocolate Bars

Wendy: “This may be the only recipe that I’ve ever made and instantly said “I bet I could sell these!”  Although I am not someone with much of a sweet tooth, I have to say that I have a hard time resisting these chocolate bars.  The combination between the sweetness of the chocolate and the sea salt is a real winner in my book.  To make these into bars, you will need a candy bar mold which you can pick up for less than $8.  If you don’t want to do this, simply line a rimmed baking sheet with parchment paper.”

½ cup quinoa, rinsed and dried
1 T coconut oil
1 lb chocolate cut into equal size pieces (any type will work – white, dark, milk, semi-sweet)***
1 cup almonds, toasted and chopped
1 tsp sea salt

After rinsing your quinoa, spread it out on a cookie sheet to dry.  Alternatively, cook over low in a skillet until dry.

Place olive oil in a popcorn popper and allow to get warm.  Add quinoa and cook about 5 minutes, until quinoa is lightly brown.  Alternatively, pop the quinoa in a covered saucepan, shaking to prevent burning.

Spray candy bar molds with olive oil spray.

Melt chocolate in “bain marie” (double boiler), stirring constantly.
In a small bowl, combine popped quinoa, almonds and sea salt.
Add ¾ of mixture to chocolate.  Pour chocolate into molds (or your prepared pan or baking sheet)
and top with remaining ¼ of the popped quinoa mixture.

Allow to sit until firm, about 2 hours.  Break into pieces.  (If you just can’t wait you can also put the chocolate into the freezer for 20-45 minutes, depending on the thickness of your chocolate bars.)

***For healthiest choice in Chocolate, buy good quality dark chocolate, organic if possible, with a high percentage of Cocoa. (Carol)

Wendy Polisi is the creator of CookingQuinoa.net and the Author of The Quintessential Quinoa Cookbook.  To learn more about quinoa or to find more great quinoa recipes, please visit her on the web.

She will join us for a guest post here and there.. I ‘ve asked her to share her expertise with a “QUINOA 101″ post with all the tips to prepare Quinoa easily — Don’t miss it!

By the way, her cookbook is a work of art, with full colour pictures and detailed instructions! I have her online version as well!!

Enjoy!!

I think that people are finally getting the message that ‘what we eat’ affects us in so many ways and that a diet chosen with solid nutrition and high vitamin content is of great benefit in every way.

Sometimes we just need a ‘reminder’ ~ especially during the winter months, to return our focus to fresh, REAL food, prepared simply, as a key component along the way to feeling our best!

WIth so many folks these days, it’s also about TIME to shop for fresh food, to prepare it AND the time to eat it — while actually sitting down! I get it. I am a great fan of trying new things so I make something new every week and share some of my favourites here. Do you know WHY the foods below are so important for us to include in our meals?  Have a look at the list below.

Nature provides THE necessary vitamins & minerals that we need for OPTIMUM health this winter!!  SO many very nutrient-dense fruits & veggies  -

CHOOSE some of these every day for your best health~

• Brassica family – Broccoli, cabbage, cauliflower, mustard greens – Vitamins A + C, Iron, Calcium, trace minerals
• Citrus fruits – lemons, oranges – Vitamin C and bioflavonoids
• Dandelion greens – Vitamin A, C, Iron, Potassium, trace minerals
• Elderberries – Vitamin A, C, bioflavonoids
• Green & Red peppers – Vit A, C, biofavonoids
• Persimmons – Vitamins A, C
• Pomegranates – Vitamins A, C
• Root crops – carrots, beets, potatoes, turnips – Vitamins A, C, Iron, trace minerals
• Rosehips – Vitamins A, C, Bioflavonoids
•  Seaweeds – for example: Arame, Hiziki, Kelp, Kombu, Nori, Wakame – Protein, Vitamins, Minerals, trace minerals
• Sumac berries – available in Middle Eastern stores – Vitamins A, C, bioflavonoids
• Winter squashes – high in Vit A, C, D

Remember!!!   Eat your veggies!!  You and your body will be glad you did!

Stay tuned for Meatless Mondays ~ sometimes it’s just about a new idea with a favourite vegetable
or maybe something completely new ~   Enjoy!

Just before Christmas, I received this recipe with rave reviews from friends, Ann & Diane.
I’ve made it several times, when entertaining and I agree; it’s delicious, easy to prepare and always a hit.
It’s decadent (isn’t goat cheese always?) and very colourful. I think it’s a delight to serve anytime…some of my favourite flavours in ONE dish!

Hope you enjoy this edition of  ”Meatless Mondays”

Herbs + Marinated Chevre

8 oz Chevre (goat cheese), at room temperature
3/4  cup fresh parsley
1/4 cup fresh basil
1/2 cup sundried tomatoes
1/4 cup black olives (or your favourites)
2 garlic cloves, minced
Pinch Thyme, dried
Pinch Red pepper flakes
1/2 cup EEOO (ExtraVirgin Olive oil)
Salt & Pepper

As above, use goat cheese which is ‘at room temperature’.  Slice it and then ‘pat’  with fingers to cover your serving dish to
form a ‘nest’ for the remaining ingredients.
Combine remaining ingredients.  Pour over the goat cheese.

** If time permits, combine all but the goat cheese, together and allow to ‘marry’ in the fridge overnight.
Allow both this mixture and the cheese to come to room temperature and put it together in minutes.

Please SHARE your own version, additions or changes ~ if you make this!

E N J O Y !! 

Growing up, cinnamon was always a part of mom’s baking and the smell of cinnamon can still
bring me back to days spent in an aromatic kitchen making apple tarts or other treats.
I still like to make sweets with cinnamon, allspice, nutmeg and all of those ‘autumn’ herbs n’ spices,
but in recent years have fallen in love with cooking with cinnamon ~ adding to savoury dishes from baked veggies to grains, legumes and meat dishes.
My brother-in-law, a trained chef from Lebanon has been an inspiration and mentor in the manner & method of using cinnamon and other aromatic spices to elevate every-day meals to delicious new ‘foodie’ experiences.

There are many reasons to enjoy cinnamon as often as possible. As always, with herbal medicine, I am in awe of the many positive influences that ONE plant/bark/root/flower can offer us.

Cinnamon HIGHLIGHTS:

• Regulates blood sugar. Stablizes daily energy levels + moods.
  Excellent for hypoglycemics and diabetics. Can be used to PREVENT elevated glucose and blood lipid levels.
• Anti-microbial.  Effective remedy against the ulcer-causing H. pylori bacteria. Anti-viral
• Anti-fungal. Effective remedy re Candida
• Reduces LDL cholesterol levels. As LDL (bad cholesterol!) is reduced, it can reduce risk of cardiovascular disease
• Reduces pain related to arthritis
• Also anti-inflammatory action related to some neurodegenerative diseases (e.g. Alzheimer’s, Parkinson’s, MS, brain tumours)
  Shown to be beneficial post stroke, offering protection from further damage.
• Possibly a part of an anti-cancer group of herbs non as anti-neoplastics; shown to reduce proliferation of cancer cells*
  *University of Texas research published in the Journal “Nutrition & Cancer”

It’s easy to add cinnamon to your daily meals or snacks!  
I’m fond of my cup of hot water with freshly squeezed lemon. Sometimes I add some honey & cayenne powder but another choice is to add a couple of dashes of cinnamon instead of the cayenne. Now that’s tasty!

Oatmeal is a nutritious, hardy way to start the day and tastes great with cinnamon sprinkles!
(Oatmeal is THE best nourishment for our nervous system!)

Add a teaspoon or two to soups or stews! It’s now a part of my  winter turkey chili and, although subtle, adds another level of flavour.

Add a little each time you roast or bake vegetables. I use rosemary, oregano, thyme, turmeric and cinnamon; sometimes a little cumin or garam masala. Change the taste totally with ‘herbes de Provence’ plus a dash of cinnamon.

Experts advise that 1/2 teaspoon per day can make a remarkable difference in the above scenarios!

How do you like to enjoy cinnamon in your meals??? 

Looking forward to hearing about that!  Keep warm! 

Looking for ways to boost your immune system’s ability to ward off that nasty cold or flu virus?
Check out the “Winter Health Tips” eReport !

It’s easy to use  ’common’ culinary herbs in your pantry to improve immune system function and be ready to combat colds & flu!

Note: Each of the herbs below has many other properties, in addition to the ones below.

You may be surprised by the length of this list!

• Allspice – powerful antioxidant;  can ease hypertension
• Anise – Aids in digestion and helps stop coughing.
• Bay leaf – extremely powerful anti-oxidant (more potent than vit C), highly anti-bacterial
• Basil – Helps clear head congestion during a cold.
• Cardamom – Helps digestion of dairy products and soothes the stomach to treat indigestion.
• Cinnamon – anti-bacterial, anti-fungal
• Cayenne – anti-bacterial, antiseptic, circulatory stimulant, immune stimulant
• Cloves – anti-viral, anti-bacterial; combats cold sores
• Caraway seed – anti-bacterial
• Coriander seed – antioxidant
• Cumin – antioxidant, high in vit A & C, anti-bacterial
• Dill – helps to clear congestion in respiratory system
• Fennel – Controls bad breath and, when chewed after spicy meals, masks the odor of garlic and onions.
• Garlic – anti-bacterial, anti-fungal, antiseptic, anti-parasitic, anti-viral
• Ginger – anti-oxidant, anti-bacterial, anti-viral, anti-inflammatory
• Lemon balm – anti-bacterial, antioxidant, anti-viral (especially helpful cold sores, herpes simplex & shingles)
• Marjoram – powerful antioxidant
• Mints – Stops intestinal gas, calms indigestion, controls nausea, and sweetens the breath.
  - Can be very helpful with lung conditions, aids congestion.
• Nutmeg – anti-viral effective against diarrhea causing ‘rotavirus’,  anti-anxiety
• Oregano -  has powerful infection-fighting properties.
• Parsley – Promotes urinary flow and provides antioxidants.
• Pepper – (black pepper) – anti-bacterial
• Rosemary – powerful antioxidant, anti-bacterial
• Sage – anti-bacterial, anti-viral, antiseptic, anti-fungal, anti-inflammatory
•  Tarragon – antioxidant
• Thyme -  A natural antibiotic,  soothes  chest congestion and can help to soothe cough.
• Turmeric – Highly anti-inflammatory, combats ‘bad’ bacteria in gut which can cause gas
  and bloating, eases digestion. Bonus of being HIGHLY anti-cancer herb.

Garlic + Ginger remain the superstars in my mind but each and every herb in the list above will provide enhanced immune function through it’s own specific actions!

Do you use all of these herbs and spices?  

Why not add some healthy, perhaps unexpected herbal allies to your
meals every day to accentuate the “Health quotient” of your food?

Do you have a favourite recipe???

Butternut Squash, Sage & Walnuts + Pasta

One of my favourite winter combinations?  Butternut squash with just about anything!
It makes a great soup, casserole or as a part of a roasted veggie medley with herbs.
This recipe works with any kind of pasta but my favourite is Penne or Pennini so that’s what
I like to use.

You will need:

1 medium butternut squash
1 small onion, peeled and diced
3 cloves garlic, finely chopped
Olive Oil
Salt & Pepper
1/2 cup fresh Sage leaves
1 pound of Penne Pasta (or your own favourite)
3/4 cup Walnuts, coarsely chopped, (toasting optional)

1-2 oz Chevre (goat’s cheese)
3 oz Parmesan cheese, shaved (about 1 cup)

Directions:
Heat the oven to 375 degrees.
Cut the squash in half and scoop out the seeds.*
Peel the halves and cut into 1 inch cubes
Place in a bowl and add garlic, onion, a drizzle of olive oil and salt & pepper
Mince about half of the fresh sage leaves and add to the bowl.

Spread the squash mixture in a thin layer on a baking sheet and roast for about 40 minutes (until squash is soft)

Heat salted water in a good sized pot and add the penne (or your favourite pasta) cooking until al dente.
Drain.

When the squash is just about done, heat about 2 tbsp of the olive oil in a large high-sided saute pan.
The oil is ready when it starts to ‘pop’ but watch that it doesn’t start to smoke.
Add the rest of the sage leaves and fry for about 1 minute or until they begin to look crisp.

Remove with a slotted spoon and season lightly with salt and pepper.
Crumble a bit using the back of a spoon. Place to one side.

This recipe makes a lot of pasta and, is best assembled in two stages for the best results.
Add half of the pasta to the saute pan; plus half of the roasted squash mixture. Top with half of the fried sage. Cook, stirring often
for about 5 minutes. The pasta should be thoroughly heated and getting a little crispy.  Add the walnuts, stirring continuously.
After a minute, add half of the goat cheese and then half of the Parmesan. At this point it’s ready to serve and always gets
RAVE reviews!  If serving 4-6 people, repeat these last steps and make sure you have a large serving bowl ready!^^

* The seeds are easy to clean up and roast in the oven. Just toss with a little S & P or hot pepper flakes while still warm and
use as a festive garnish!
^^ I have put the rest into a baking dish and lightly warmed and served the next day –very yummy!

WHY WALNUTS??

Rich in fiber, antioxidants, B Vitamins and Magnesium, walnuts are also one of THE best plant sources of protein.
They are a super source of omega 3 fatty acids and alpha-linolenic acid (ALA) which have been shown to lower LDL cholesterol.
Walnuts have significantly higher amounts of these good fats than other nuts.

Walnuts add a flavorful crunch to dishes. Here are some simple ideas to include walnuts in your diet and enjoy their health benefits:

• instead of snacking on cookies, crack some and eat them as snacks
•  toss toasted walnuts in your salad  to add some texture, instead of meat
•  use walnuts as a protein choice by sprinkling chopped walnuts in your oatmeal or breakfast cereal

There are an ever-increasing number of drugs available to deal with chest congestion but the side effects associated with the use of these drugs is a concern for many of you.
Home remedies for congestion are free from side effects and can provide instant relief.
In order to make breathing easier, it becomes essential to liquefy the solid mucus so that it drains quickly.
Why not use simple easy to use remedies first? Maybe these examples of chest congestion home remedies will be helpful.

Steam: As easy as a pot on the stove filled with steaming water plus a towel for a tent, steam inhalation therapy is quick but nonetheless effective. By inhaling the steam  for approximately 10 minutes, one can often notice a difference immediately. Due to steam inhalation, the accumulated mucus in the respiratory tract loosens up, which helps to release chest congestion.

Bath: A hot shower or bath can also contribute to ease the discomfort associated with chest congestion. Inhaling steam that has built up in the bathroom will moisten the air passages and thin out the mucus.

Eucalyptus - can kill several types of bacteria and viruses. Drink Eucalyptus leaf tea (available at herbalists or health food stores)
Can encourage better breathing and help to open clogged nasal and bronchial passages.

Eucalyptus Essential Oil: Can work wonders to improve or get rid of chest congestion, Bronchitis will sometimes respond very well to a eucalyptus steam inhalation..
Add 3-4 drops of Eucalyptus Essential oil into about 6 cups of boiled water. Make a tent with a towel, and, ensuring it’s not TOO hot; inhale. The steam can provide the much needed relief from chest congestion.

Peppermint Essential Oil: Antibacterial action can help to rid your room of germs. Helps with better breathing; eases congestion.

Ginger: Can be very effective in conditions of chest congestion. To make ginger tea, slice ginger into ‘coins’ or grate 1 inch of ginger into a cup. Add boiling water. If possible, use a cup with a lid or a Mason jar with a lid. Allow to steep 15 minutes. Enjoy; sipping slowly!

Hot Tea: Having hot beverages like a cup of hot tea is one of the easiest chest congestion home remedies that can loosen and break down the mucus. Just drinking it is helpful but if you breathe in ‘over the cup’, inhaling the steam from the tea can help to open up blocked sinuses

FOOD Choices: Remember Horseradish?

Garlic, onions, ginger, peppers, parsley, mustard — are ALL decongestants. Use them in your cooking. Make a steaming broth with vegetable or chicken stock and add these foods to make a soothing decongesting soup or to your favourite bean stew or chili!

I know that in this busy life, sometimes, it’s not about making it complicated!

Since our lung health and issues of respiratory complaints are a concern to many of you,
I will post some specific lung remedies asap.

If you or a family member have had ongoing issues with lung health
i.e. bronchitis, coughs, pneumonia…
Consider a supportive lung remedy to boost these all important organs and bring back to “optimum”

THREE IDEAS to FIGHT FLU SYMPTOMS!

My FAVOURITE “winter” Homeopathic Formula
It may look like an impossible word to pronounce; it sure is a mouthful ~ Oscillococcinum, is a homeopathic remedy
I’ve used with great success over many years. Manufactured by Boiron, Oscillo (as it’s affectionately called by those not wanting to tackle the full name!!) is taken like any other homeopathic remedy—sublingually (allowed to dissolve under the tongue)  30 minutes before or after eating or drinking anything except water. I always have a package of this amazing remedy in my purse when on the go. I can’t tell you the number of times it has saved me from going down that road to achy, feverish flu symptoms.

I have an entire regimen ready to go “at home” but it’s rare that the first feeling that ’something’ is ‘off’ occurs  in the vicinity of my winter medicine chest!
With this in mind, I always have a small  immune kit within easy reach.

Oscillococcinum

The standard dosage is three vials; each vial contains tiny pellets. As soon as I any of my ‘pattern’ of personal flu symptoms, I take a vial of Oscillo. It’s important to take a minimum of 3 vials ~ take the 2nd vial six hours alter the first, and take the third six hours after the second.

Note: These recommendations are offered as my personal experience only, not as a medical recommendation.

ELDER
Every year I make a big batch of my “FLU FIGHTER” and clients stand in line to get their “supply”
before cold & flu season.  Elderberry Flu Fighter is a delicious concoction and a very effective remedy to prevent flu AND shorten the duration of that flu  if taken as soon as possible after the onset of symptoms.
Commercially, several good sources exist, with a focus on elderberry-elderflower and other supportive herbs.  Check with your local health food store.  Elder medicine is very tasty!!

HEALING HERBAL HONEY

This is SO easy to make! This version features the healing attributes of thyme, but you can make this with ginger, garlic, rosemary and ..the list goes on!  This winter health remedy tried & true!

1 cup honey

1/2 cup fresh thyme or 1/4 cup dried thyme
1. In a small saucepan, combine the honey & thyme and heat gently over low heat for 15 to 20 minutes, being sure not to let the honey boil or scorch.
2. Remove from the heat and allow the honey to cool. Strain out the herbs, then bottle the honey and label it.
To relieve colds, coughs, and sore throats, take 1 teaspoon of this thyme-infused honey three-four times a day.

You can add a teaspoon of it to a cup of regular hot tea and sip slowly.
Delicious also with a squeeze of lemon, added to your favourite hot herbal tea.