This week in my CSA box there was, once again, a lot of greens: Swiss chard, spinach, lettuce, parsley, broccoli leaves and… Wait! Something new: Mustard greens! Although they are available throughout the year, mustard greens (like most leafy greens) are in season from December through April when they are at their best and most readily available. In fact, by this time of year, there is a such a bounty of leafy vegetables like mustard, that using them all up before they wilt and turn to mush can be a real challenge.

Mustard greens are the leaves of the mustard plant, Brassica juncea. The leaves of mustard greens can have either a crumpled or flat texture, and may have toothed, scalloped, frilled or lacey edges. In addition to providing incredibly nutritious, mildly spicy greens, this plant also produces the tiny, brown seeds that are used to make Dijon mustard.

Mustard greens are jam-packed with nutrients. They provide excellent amounts of 9 vitamins and 7 minerals, including Vitamins A, C, E, K, folate and magnesium. And if that were not impressive enough, being a member of the Brassica family along with broccoli, cabbage and Brussels sprouts, they also feature the health-promoting phytonutrients known as glucosinolates.

A Brief History of Mustard Greens

Mustard greens were first cultivated in the Himalayan region of India, and have been grown and consumed for more than 5,000 years. Mustard greens are a notable vegetable in many different cuisines, ranging from Chinese to Southern American. While India, Nepal, China and Japan are among the leading producers of mustard greens, a significant amount of mustard greens are grown in the United States as well.

Peppery mustard greens put the zip and soul in the mixed greens traditionally used for Southern American soul food cooking. Like turnip greens, they became an integral part of Southern cuisine during the times of slavery, serving as a substitute for the greens that were an essential part of Western African foodways.

How to Select and Store

Purchase mustard greens that are unblemished and free from any yellowing or brown spots. They should look fresh and crisp and be a lively green or purple-green color. Mustard greens should be stored in a plastic bag in the refrigerator. They should keep fresh for about three to four days.

Preparing Mustard Greens

For basic mustard green preparation, wash the leaves and fold in half with the top of the green folded inward. Cut along the stem and remove. Or, if you plan to cook the greens for a long time, such as when using them in soup, you can keep the leaves intact with their center stem.

The easiest way to clean the leaves is the same way you would clean spinach: place the mustard greens in a large bowl of tepid water and swish them around with your hands. This will allow any sand or dirt to become dislodged. Remove the greens from the water, empty the bowl, refill with clean water and repeat this process until no sand or dirt remains in the water (usually two or three times will do the trick).

Young mustard greens make a great addition to any kind of salad, as well as an exciting alternative to lettuce in a sandwich. Your can also add chopped mustard greens to pasta gives it a little kick.

Pungent mustard is often mixed with hearty collards and flavorful turnip greens, tossed in the pot with some ham hocks and gently simmered for an hour or two, until the mix is meltingly tender. It is this “mess o’ greens” that is featured at many, if not most, Southern celebrations and large family dinners. The pot-likker at the bottom—the vitamin-rich, green broth that results from the long simmering—is highly prized and is traditionally sopped up with a piece of fresh cornbread.

If Southern cooking doesn’t appeal to you, sautée mustard greens with almost any protein, grain or vegetable you like, especially sweet veggies like yams and carrots. Just keep in mind that mustard is more tender than collards or kale, so needs less cooking to make it soft. To decrease the spicy, bitter flavor of mustard greens, cook them in boiling water for one minute before sautéeing. Then sautée in oil until tender, about 15 minutes.

Here’s a unique way I like to enjoy mustard greens, combining all the health benefits of raw food with plenty of nutritious, clean fat:

Raw Mustard Greens with Garlic Mayonnaise

• 1/4 cup garlic mayonnaise (see below)
• 3/4 pound mustard greens, stemmed and chopped
• Freshly ground black pepper

1. Rinse and dry the mustard greens.
2. Slice away the stems, fold over the leaves and cut them into bite-size pieces.
3. In a large bowl, toss the mustard greens with a little of the mayonnaise, adding a little at a time and tasting as you go. The leaves should be coated but not sogged down by the mayonnaise.
4. Add freshly ground black pepper to taste.

Garlic Mayonnaise

• 2 egg yolks from pastured eggs
• 1 teaspoon Dijon mustard
• 1 small clove garlic, peeled
• 1/4 teaspoon cayenne pepper
• 2 tablespoons fresh lemon juice
• 1 cup mild-flavored olive oil
• sea salt and pepper, to taste

1. Combine the egg yolks, mustard, garlic clove, cayenne and lemon juice in a food processor.
2. Start to process, and as the machine runs, very slowly add the oil in a thin stream through the top spout. The mayonnaise will come together and thicken all of a sudden.
3. If the mixture is too thick, add a little warm water to thin it.
4. Add salt and pepper to taste.
5. The mayonnaise will keep for about 1 week in the refrigerator.
6. Enjoy with mustard greens (above), or any dish that calls for mayonnaise.

This post is participating in Fight Back Fridays hosted by Food Renegade!

This week the CSA box had a big bunch of shiso. I haven’t eaten shiso—also called perilla, beefsteak plant, or sesame leaf—since I lived in South Korea over 15 years ago, so the bunch in my box inspired me to research traditional Korean dishes this week.

Perilla frutescens, or shiso, is an easy to grow herb in the mint family that is usually planted in the spring and harvested in the summer and fall, unless you live in a climate like Southern California, where it can be grown year round. Shiso is rather expensive in the grocery store, so it’s great that it is so easy and prolific to grow organically.

Shiso was brought to the United States in the late 1800s by Asian immigrants. It has quickly naturalized and become a common weed of pastures and roadsides in the southeastern United States. Found growing in sunny open fields, roadsides, waste places and open woodlands, shiso is a very attractive plant for the garden, and attracts butterflies and other pollinators.

Shiso leaves are either red or green, the red shiso is often described as having an anise flavor, whereas the green variety is said to be spicier and more like cinnamon. The leaves are rich in calcium and iron, and are used in Chinese medicine to treat asthma, colds, flu and other respiratory ailments.

The Japanese, in particular, use the red variety to color umeboshi and pickled ginger. Perilla seeds form an essential part of the famous seven spices of Japan, which originated more than 300 years ago in Kyoto. Green perilla leaves are often wrapped around sushi or served with “sashimi” as a garnish. They also are added to soups, tempura or dried and sprinkled over rice. Japanese chefs add red perilla to tofu or bean curd dishes or use it wrapped around pieces of meat.

Shiso has a unique flavor: pungent and grassy, it contains strong flavors of spearmint, basil, anise and cinnamon. Slicing it into long skinny strips really brings out these flavors. Most sushi fans are probably familiar with the leaf, but chopped shiso buds are especially delicious. Shiso seeds are packed with aromatic flavor, and they’re especially good toasted and crushed on top of sashimi-grade salmon.

I like shiso:

• julienned, and sprinkled on a simple citrus or mixed green salad.
• in tea infusions; make a pot of your favorite green tea, and toss in a handful of shiso leaves.
• minced into or as a leaf wrap for tuna salad—shiso seems to LOVE being with tuna.
• chopped up with fresh fruit (plums, especially).
• chopped up and added to roasted or stir-fried veggies.
• as a leaf wrap for barbecued meat or tofu.
• in scrambled eggs, especially with a generous spoonful of unsweetened yogurt.

Here’s a delicious, traditionally Korean way to use up that extra shiso and nourish your digestive system:

Gaennip Kimchee (Korean Pickled Shiso Leaves)
Courtesy of Wandering Chopsticks

• A bunch of shiso leaves, about a 2-inch height if you loosely stack them
• Sea salt
• 2 tsp. mam ruoc (Vietnamese or other Asian fermented shrimp paste)
• 2 tsp. nuoc mam (Vietnamese or other Asian fish sauce)
• 2 tsp. gochujang (Korean chili paste), or more if you like spicy
• 2 cloves garlic, minced
• 1-inch knob ginger, minced

1. Wash shiso leaves and remove stems.
2. Stack the leaves putting a layer of sea salt in between every other leaf or so.
3. Put the leaves in a bowl with just enough water to cover. Leave for several hours or overnight.
4. Drain leaves.
5. Mix the rest of the ingredients together until you get a loose paste.
6. Using a butter knife or the back of a spoon, spread a little bit of the paste in between every other leaf or every third leaf, until all the chili paste is used up.
7. Fold up the whole stack and place into a clean, sterile glass jar.
8. Add water until the leaves are covered, then close the jar.
9. Leave in a cool, dark place to ferment. This takes about a week, though in cool weather it could take longer.
10. To serve, make a small plate of the leaves to be eaten as a side dish, or wrap a leaf up with some lettuce and daeji bulgogi (Korean spicy pork), roll and enjoy!

This post is part of Real Food Wednesdays hosted by Kelly the Kitchen Kop!

If the word “pamplemousse” grabbed your attention, I’m glad. I think it’s such a funny, fun word.

Pamplemousse is French for grapefruit, which is now coming into season here in Southern California—and shipping to grocery stores nationwide. With a bumper crop of fresh citrus everywhere (it’s common for people to have some type of citrus tree in their yard here), it’s important to find creative ways to use it up. Here are some special ways to enjoy the brightness of grapefruit this winter… 

A Brief History of Grapefruit
The grapefruit (Citrus paradisi) is a large citrus fruit related to the orange, lemon and pomelo. Grapefruits are categorized as white (blond), pink or ruby, which refers to the color of their flesh inside the yellow or green peel.

Grapefruits were commercially discovered in Barbados in the 18th century. Many botanists think the grapefruit was actually the result of a natural cross breeding which occurred between the orange and the pomelo, a citrus fruit that was brought from Indonesia to Barbados in the 17th century. The resulting fruit was given the name “grapefruit” in 1814 in Jamaica, a name which reflects the way it’s arranged when it grows-hanging in clusters just like grapes.

Grapefruit trees were planted in Florida in the early 19th century, although they did not become a viable commercial crop until later that century. Florida is still a major producer of grapefruits, as is California, Arizona and Texas. Other countries that produce grapefruits commercially include Israel, South Africa and Brazil.

Grapefruit is Good for You
Grapefruit is an excellent source of vitamin C, a vitamin that helps to support the immune system. Vitamin C also prevents the free radical damage that triggers inflammatory conditions such as asthma, osteoarthritis, and rheumatoid arthritis. As free radicals can oxidize cholesterol and lead to plaques that may rupture causing heart attacks or stroke, vitamin C is beneficial to promoting cardiovascular health.

Grapefruit is also a good source of dietary fiber, vitamin A, potassium, folate, and vitamin B5. Grapefruit also contains many phytochemicals including liminoids and lycopene. The rich pink and red colors of grapefruit are due to lycopene, a nutrient that appears to have anti-tumor activity. Among the common dietary carotenoids, lycopene has the highest capacity to help fight free radicals, which can damage cells, leading to disease.

Grapefruit can help lower your bad cholesterol and triglycerides, but it is so powerful, there is one caveat: Compounds in grapefruit are known to increase circulating levels of several prescription drugs, including calcium channel blockers and statins. For this reason, the risk of toxicity associated with statins and other prescription drugs may increase when grapefruit is consumed. Talk to your doctor about whether you can eat grapefruit safely with your prescription medications.

Grapefruit juice has been shown to help prevent kidney stones and protect against various forms of cancer. Owing to the multitude of vitamin C’s health benefits, it is not surprising that research has shown that consumption of vegetables and fruits high in this nutrient is associated with a reduced risk of death from all causes, including heart disease, stroke and cancer.

Selecting and Storing Grapefruit
A good grapefruit doesn’t have to be perfect in color. Skin discoloration, scratches or scales may affect the appearance of a grapefruit, but they do not impact the taste or texture quality. Signs of decay include an overly soft spot at the stem end of the fruit and areas that appear watersoaked. These forms of decay usually translate into poor taste. The fruits should be heavy for their size as this usually indicates that they feature thin skins and therefore a higher concentration of juicier flesh. Those that have overly rough or wrinkled skin usually tend to be thick skinned, and should be avoided.

Grapefruits should be firm, yet slightly springy when gentle pressure is applied. While chilled grapefruits do not have an apparent fragrance, those kept at room temperature should have a subtly sweet aroma. Grapefruits can be purchased throughout the year, although the height of the season ranges from winter through early spring.

Here are a few unique ways to enjoy this delicious and nutritious fruit this week:

Grapefruit in a Simple Rosemary Syrup
This is one of the simplest and yummiest ways to dress up a grapefruit for winter. Serves 4

• 1 pink grapefruit, cut into supremes
• 1 white grapefruit, cut into supremes
• 1 cup fresh squeezed grapefruit juice (from 2-4 grapefruits)
• 3 tablespoons rapadura or palm sugar
• 1 tablespoon rosemary

1. Combine grapefruit juice, sugar and rosemary in a small saucepan. Simmer the mixture until reduced by one third.
2. Place the supremed grapefruits into 4 small bowls, and drizzle with the syrup.
3. Enjoy!

Caramelized Onion and Grapefruit Salad

• 3 Tbsp. olive oil
• 2 onions, very thinly sliced
• 1 Tbsp. balsamic vinegar
• 1/4 tsp. sea salt
• 1/4 tsp. freshly ground black pepper

Dressing:

• 2 Tbsp. red wine vinegar
• 2 Tbsp. fresh lemon juice
• 1 tsp. honey
• 1/4 cup extra-virgin olive oil
• Sea salt and freshly ground black pepper

Salad:

• 2 pink grapefruits
• 1 head romaine lettuce, thinly sliced or torn into 1-inch pieces
• 1 large fennel bulb, trimmed and thinly sliced
• 3 scallions, finely sliced
• 1 tablespoon chopped fresh thyme leaves
• 1 cucumber, peeled, seeded and sliced (optional, if available)

1. For the caramelized onions: In a large skillet, heat the oil over medium heat. Add the onions, balsamic vinegar, salt and pepper. Cook, stirring occasionally, until the onions are deep golden brown, about 20 minutes. Set aside to cool, about 10 minutes.
2. For the dressing: In a small bowl, whisk together the red wine vinegar, lemon juice and honey. Slowly whisk in the olive oil until blended. Season with salt and pepper, to taste.
3. For the salad: Peel and trim the ends from each grapefruit. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a large salad bowl.  Add the lettuce, fennel, scallions, cucumber (if using), and thyme.
4. Pour the dressing over the salad and toss until all the ingredients are coated.
5. Arrange the caramelized onions on top and serve.

Avocado-Grapefruit Relish

• 1 large seedless grapefruit
• 1/2 small avocado, peeled, pitted and diced
• 1 small shallot, minced
• 1 Tbsp. chopped fresh cilantro or parsley
• 1 tsp. red wine vinegar
• 1 tsp. honey

1. Remove the peel and white pith from grapefruit with a sharp knife and discard.
2. Supreme the grapefruit segments from the surrounding membrane, letting them drop into a small bowl.
3. Squeeze out remaining juice into the bowl and discard membrane.
4. Add avocado, shallot, cilantro or parsley, vinegar and honey.
5. Toss well to combine.
6. Enjoy with well seasoned—or even spicy—poultry and pork dishes

Roasted Beet and Grapefruit Salad

• 6 small beets
• 1 medium ruby red grapefruit
• 2 ounces alfalfa sprouts, trimmed

Dressing:

• 1/3 cup extra-virgin olive oil
• 1 medium shallot, minced
• 3 pinches sea salt
• 10 grinds black pepper
• 1/4 cup red wine vinegar
• Thyme leaves from 10 delicate sprigs

1. Preheat oven to 325 degrees F.
2. Wrap the beets individually in aluminum foil. Roast about 1 hour and 15 minutes or until fork tender.
3. Remove beets from oven, unwrap and let cool 5 minutes before peeling them. Slice the peeled beets into eighths.
4. Remove the peel of the grapefruit with a sharp knife, cutting all the way down to the grapefruit flesh. Then cut the individual grapefruit segments out from their skin, using the supreme technique.
5. Place the grapefruit segments in a bowl. Take the inner grapefruit remains and squeeze whatever juice you can out of it over the top of the grapefruit segments in the bowl.
6. Make the dressing by mixing together all the dressing ingredients along with all the juice that you can strain from the bowl of grapefruit.
7. Assemble the salad by making a little heap of alfalfa in the middle of the plate. Scatter the cut beets around the plate. Pinch off pieces of the grapefruit segments and scatter them around the plate.
8. Drizzle generously with dressing, top with a couple more grinds black pepper and serve.
9. Enjoy!

This post is part of Real Food Wednesday hosted by Kelly the Kitchen Kop!

‘Tis the season for greens, greens, roots, and more greens. This week in our CSA box, we got a lovely bunch of beets, and I picked up several more pounds of them at the farm market too. There is something about the New Year that has me in the mood for pickled beets. 

Both beets and Swiss chard are different varieties within the same plant family (Amaranthaceae-Chenopodiaceae) and their edible leaves share a resemblance in both taste and texture. However, unlike chard, attached to the beet’s green leaves is a round or oblong root. Although typically a beautiful reddish-purple hue, beets also come in varieties that feature white or golden roots, as well as rings and stripes.

These colorful root vegetables contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer. Beets are an excellent source of the B vitamin, folate, and a very good source of manganese and potassium. They are also a good source of dietary fiber, vitamin C, magnesium, iron, copper and phosphorus.

The main ingredient in the traditional eastern European soup, borscht, beets are delicious eaten raw, but are more typically cooked or pickled. Raw beet roots have a crunchy texture that turns soft and buttery when they are cooked. Beet leaves are delicious and can be prepared like spinach or Swiss chard. They are incredibly rich in nutrients, concentrated in vitamins and minerals as well as carotenoids such as beta-carotene and lutein/zeaxanthin.

History
The wild beet, the ancestor of the beet with which we are familiar today, is thought to have originated in prehistoric times in North Africa and grew wild along Asian and European seashores. In these earlier times, people exclusively ate the beet greens and not the roots. The ancient Romans were one of the first civilizations to cultivate beets to use their roots as food. The tribes that invaded Rome were responsible for spreading beets throughout northern Europe where they were first used for animal fodder and later for human consumption becoming more popular in the 16th century.

Beets’ value grew in the 19th century when it was discovered that they were a concentrated source of sugar, and the first sugar factory was built in Poland. When access to sugar cane was restricted by the British, Napoleon decreed that the beet be used as the primary source of sugar, catalyzing its popularity. Around this time, beets were also first brought to the United States, where they now flourish. Today the leading commercial producers of beets include the United States, the Russian Federation, France, Poland, France and Germany.

Today, farmers across the country are fighting the introduction of genetically modified beets into their local agricultural ecosystems. They are deeply concerned that pollen drift from the GMO beets will contaminate non-GMO and organic varieties of table beets, as well as chard and related weeds. Help support them by avoiding sugar and sugary products made from GMO sugar beets.

How to Select and Store
Choose small or medium-sized beets whose roots are firm, smooth-skinned and deep in color. Smaller, younger beets may be so tender that peeling won’t be needed after they are cooked.

Avoid beets that have spots, bruises or soft, wet areas, all of which indicate spoilage. Shriveled or flabby should also be avoided as these are signs that the roots are aged, tough and fibrous. While the quality of the greens does not reflect that of the roots, if you are going to eat them, look for greens that appear fresh, tender, and have a bright green color.

Store beets unwashed in the refrigerator crisper where they will keep for two to four weeks. Cut the majority of the greens and their stems from the roots, so they do not pull away moisture away from the root. Leave about two inches of the stem attached to prevent the roots from “bleeding.” Store the unwashed greens in a separate plastic bag where they will keep fresh for about four days.

Pickled or sour beets are a traditional fermented, probiotic food that improves digestion by stimulating stomach acid and replenishing the beneficial bacteria in your gut. They are easy to make and hard to keep around!

Pickled Beets (Makes 1/2 gallon or 2 liters)

• 5 pounds beets, peeled (red, golden or striped)
• 3 Tbsp. sea salt
• 1 Tbsp. caraway seeds
• 1  2-quart latch-lid or mason-type canning jar, OR large ceramic crock OR veggie culture air-lock jar
• 2 freezer bags (if using crock) OR 2 sandwich bags (if using canning jar)

1. Never use metal containers or utensils. Metal and fermentation don’t mix!
2. Thoroughly clean and scald the container and utensils you will be using.
3. Wash, drain and then cut your beets into halves or quarters.
4. Grate, shred or chop the beets into a non-metal bowl. You can do this by hand or with a food processor. Pieces should be about the size of a quarter, or smaller. I prefer a coarse shred.
5. With a wooden spoon, mix the grated beets with sea salt, to taste.
6. Add caraway seeds either whole or crushed. Crushed caraway seeds give a more intense flavor.
7. Pack the beets firmly and evenly into a clean crock, glass jar or enamel container until liquid comes out of the beets freely. Leave 2 inches of room at the top of a jar or 4-5 inches of room at the top of a crock.
8. Make sure juice covers the beets completely! Once beets are immersed, place a plate on top of the beets (if using a crock) and a large freezer bag filled with water on top of the plate. (I use 2 large bags, one inside the other so that if the bag breaks, it will not water down the beets into a tasteless mess.)
9. If you are using canning jars, place a couple small, heavy rocks (boil them first) into 2 doubled-up sandwich bags, and use that to weigh down the beets inside the jar. Latch or screw the lid down loosely.
10. The beets must be completely submerged so no air can get in and contaminate the them with unwanted yeasts or molds!
11. Put jar or crock in a cool area where the temperature will not be above 75 degrees. Fermentation will begin within a day, depending upon the room temperature. If temperature is above 75 or 76 degrees, the pickled beets may not ferment and could spoil!
12. Cover the container with a clean towel and check after 2 days, releasing some of the carbon dioxide that has built up inside. Scoop any scum off the top (it is harmless), and repack. Check every 3 days and repeat as necessary.
13. After 2 weeks, sample the beets to see if they taste ready to eat. The flavor will continue to mature for the next several weeks. Refrigerating the beets will extend their shelf life.
14. Enjoy!

This post is part of Real Food Wednesday hosted by Cheeseslave!

Whether from cold frames, greenhouses or winter gardens, now that the days are cooler, an abundance of leafy greens are ready to harvest. Between our CSA box and the farmer’s market, we’ve been enjoying a lot of fresh kale, cabbage, broccoli and romaine lettuces for the last two weeks. 

Dark green leafy vegetables are, calorie for calorie, perhaps the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins, including vitamins K, C, E, and many of the B vitamins. They also provide a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other benefits. Dark green leaves even contain small amounts of Omega-3 fats.

Perhaps the star of these nutrients is Vitamin K. A cup of most cooked greens provides at least nine times the minimum recommended intake of Vitamin K, and even a couple of cups of dark salad greens usually provide the minimum all on their own. Recent research has provided evidence that this vitamin may be even more important than we once thought (the current minimum may not be optimal), and many people do not get enough of it.

Vitamin K:

• Regulates blood clotting;
• Helps protect bones from osteoporosis;
• May help prevent and possibly even reduce atherosclerosis by reducing calcium in arterial plaques;
• May be a key regulator of inflammation, and may help protect us from inflammatory diseases including arthritis; and
• May help prevent diabetes.

Vitamin K is a fat-soluble vitamin, so make sure to put dressing on your salad, or cook your greens with coconut oil, butter or fat.

Greens have very little carbohydrate in them, and the carbs that are there are packed in layers of fiber, which make them very slow to digest. That is why, in general, greens have very little impact on blood glucose.

The fresher your spinach and other leafy greens are, the more nutrients they contain. Within just a few days, levels of antioxidants and folate begin to plummet. Eat your greens within four days of being harvested for maximum nutritional benefits.

If you don’t garden, your best bet for fresh greens is a local farmer’s market, followed by the grocery store. Ask what day(s) they put out fresh produce, and add a recurring reminder to your calendar so you always know what day to buy the healthiest greens on!

If access to fresh produce is a challenge, reach for the frozen stuff, which retains much of the original nutritional value at the time it was frozen.

We try to eat a meal centered on leafy greens once a day. This is one of my favorite recipes for kale—which I don’t ordinarily enjoy eating, but this recipe makes it delicious. A serving of this slaw provides 8 grams of protein, more than 20% of the RDA for calcium, folate, niacin, riboflavin, thiamin and vitamin B6, plus all the vitamin C, K and beta carotene you’ll need for the day. It’s a good source of iron and zinc too.

Kale and Bok Choi Slaw with Spicy Sesame-Ginger Dressing
adapted from Raw Food Revolution

Dressing

• 1/4 cup raw tahini
• 1 Tbsp. pure water
• 1 Tbsp. light miso (preferably unpasteurized with live cultures)
• 1 Tbsp. freshly squeezed lemon juice
• 1 Tbsp. honey or maple syrup
• 2 tsp. grated fresh ginger
• 1 tsp. onion powder
• 1/4 tsp. powdered mustard
• 1/4 tsp. sea salt
• 1 small clove of garlic, crushed
• Pinch of cayenne

Salad

• 2 cups kale leaves, firmly packed, cut into thin ribbons
• 1-3/4 cups thinly sliced bok choy, packed
• 1 tomato, finely diced
• 1 apple, finely diced
• 1-1/2 Tbsp. red onion, finely diced
• 1/2 cup mung bean sprouts (optional)

1. Combine all of the dressing ingredients in a small bowl and whisk until well blended.
2. Place the kale in a large bowl and massage it well for a few minutes to soften. The kale should take on a “cooked” appearance and reduce dramatically in volume.
3. Add the remaining salad ingredients to the kale. Then add the dressing and toss well.
4. Best served within 3 hours, but it can also be stored in a covered container in the refrigerator for up to 24 hours. The slaw will release some liquid when it is stored, but it will still taste good.
5. Enjoy!

This post is part of Real Food Wednesdays hosted by Kelly the Kitchen Kop!

Late October to early November is the season for both persimmons and pomegranates, which we received in our CSA box this week. You can get them at most supermarkets, but if you live anywhere near where they are grown, it’s best to get them at a local farmer’s market. 

Pomegranates are an outstanding source of Vitamins C, K and folate, and a good source of potassium, phosphorus and manganese. They are also loaded with polyphenol antioxidants which help protect against heart disease and other chronic illnesses.

At the farmer’s market, you are most likely to find the ripest pomegranates—the ones whose peels are beginning to crack open, their plump, ripe seeds expanding beyond the peel’s ability to contain them. If you are unfamiliar with how to open and remove the seeds from a pomegranate, learn how to do it here.

The persimmon fruit grows on trees, and its color typically varies from yellowish orange to a deeper reddish orange color. It comes in various shapes and sizes, and there are a number of varieties originating in North America, Mexico, and Philippines.

Persimmon is a delicious fruit that is high in Vitamins A, C, and E, and is a good source of potassium and manganese. Unfortunately, persimmons are not enjoyed as much as they should be, because many people don’t know how to eat them. If you try to eat them before they are ripe, they are terribly bitter and astringent, but after ripening, they have a delicate, custardy sweetness I look forward to every autumn.

The Fuyu persimmon looks a bit like a squashed tomato. Wash and dry the fruit thoroughly before eating. Remove the leaves and the core of the fruit. Cut into slices, or if you prefer, eat it whole.

The Hachiya persimmon is usually shaped like an acorn. Wash and dry the fruit. Place it on the cutting board, and cut it in half. After removing the seeds, use a spoon to scoop the fruit from the skin.

The farm market is also the best place to find ripe persimmons. Knowing which persimmon is the ripest is a vital part of the full enjoyment of the fruit. Here are some tips to remember when shopping for persimmon:

1. Look for persimmons that have undertones of deep red.
2. Be sure your persimmons are plump and round.
3. Stay away from fruit with skin that is cracked or bruised.
4. Avoid persimmons without their green leaves.
5. The surface of a persimmon should be smooth and glossy.
6. If you are not eating the fruit right away, choose a firmer fruit and allow it to ripen until you are ready to eat it.

Now that I live in Southern California, pomegranates and persimmons are taking their delicious place in my fall palate of seasonal foods. I hope you enjoy this salad that highlights the best of both of them.

Persimmon Pomegranate Fruit Salad
(Serves 4) Adapted from Simply Recipes

Turnips are in season now and an abundance of greens and roots are being harvested to fill CSA baskets and farmer’s markets across the U.S. Native to western Asia, the turnip has served as food for humans and their livestock for centuries. The turnip was a daily staple in Europe before potatoes were. 

Since turnips are a cool-weather crop that are easy to grow and store, they were considered a poor man’s food in Europe during the Middle Ages. Today turnips are harvested in the fall and winter months in Asia and Europe as well as the northern United States and Canada.

As a member of the cruciferous vegetable family, which includes broccoli, kale and cabbage, the turnip is considered a top veggie when it comes to disease-preventing phytochemicals. Studies have shown that these compounds help the body both ward off and detoxify cancer-causing substances. Turnip roots are also low in calories, a good source of folic acid, calcium and iron, and high in vitamin C. In fact, turnip juice has twice the amount of vitamin C as orange juice.

Turnip greens are supercharged with vitamin A (through their concentration of carotenoids such as beta-carotene), vitamin C, vitamin E, vitamin B6, folate, copper, calcium, and dietary fiber. Use turnip greens wherever you would use beet greens, kale, cabbage or collard greens.

Those with thyroid conditions should limit their intake of turnips (and all cruciferous veggies) since they contain substances called goitrogens, which can interfere with the functioning of the thyroid gland. For others, however, the turnip can be very healing.

According to traditional Asian medicine, eating turnips improves circulation of qi (energy) and is healthful for the blood. Nutritional researchers suggest that the turnip is an effective food for clearing mucus and treating bronchial disorders such as coughs, bronchitis, and asthma. Eating raw turnips is said to help disperse lung congestion.

Choosing your Turnip
Turnips come in many shapes and sizes, but the most common varieties have creamy white skin with shades of purple, reddish pink, or green. If you choose yellow, chances are you’re holding a rutabaga–a cousin to the turnip, which is also in season now. While large turnips are impressive, the smaller the turnip, the sweeter the taste.

A good turnip will be smooth and heavy for its size. If it comes with greens attached, remove the greens before storing the turnip in a root cellar for up to four months or in the crisper compartment of the refrigerator for a couple of weeks. Store greens in a plastic bag in the refrigerator for up to three days.

Raw Turnip and Rutabaga Salad with Watercress
From Christian Shaffer

• 2 or 3 medium turnips, peeled
• 2 or 3 medium rutabagas, peeled
• 1/2 medium red onion, quartered
• 2 Tbsp. fresh lemon juice
• 1 tsp. sea salt
• 1/4 tsp. freshly ground white pepper
• 6 Tbsp. olive oil
• 1 bunch watercress, tough stems removed

1. Peel and rinse the turnips and rutabagas. Pat them dry and grate them into a large bowl using the largest holes of a box grater. You should have 5 1/4 cups of grated vegetables; if not, grate a little more.
2. Slice the onion as finely as possible, add it to the grated vegetables, and toss to combine. Set aside 5 to 10 minutes to let the flavors blend.
3. For the vinaigrette, whisk together the lemon juice, salt and pepper in a small bowl, then whisk in the olive oil. Set aside 1 tablespoon vinaigrette for the watercress and pour the remaining dressing over the grated vegetables and toss. Adjust the seasoning, adding more lemon juice or olive oil to taste if necessary.
4. Toss the watercress with 1 tablespoon of the vinaigrette and a couple grinds of white pepper. Arrange the vegetables on a platter, surround them with the dressed watercress and serve.

Raw Marinated Turnip Greens

• 1 bunch turnip greens (about 6 cups chopped)
• 1/4 cup nama shoyu (or if you can’t do soy, liquify 1 tsp. sea salt (or to taste), 1 Tbsp. fresh portobello mushroom and 3-4 Tbsp. raw apple cider vinegar)
• 2 Tbsp. olive oil
• 1/4 cup sliced sun-dried tomatoes (oil packed)
• 1/4 cup sliced kalamata olives
• 2 cloves garlic, finely chopped
• 1/4 red onion, finely chopped
• 1 tsp. sea salt
• 1 tsp. red pepper flakes
• generous fresh black pepper

1. Mix all the marinade ingredients and a large bowl.
2. Remove any hard stems from the turnip greens, then “roll” the leaves, cigar-like, before slicing into strips.
3. Add the greens to the marinade and “massage” or knead them a bit until they are well coated and wilt.
4. Allow to marinate for at least 30 minutes—the longer they sit the better the flavor!
5. Enjoy!!

This post is part of Real Food Wednesdays hosted by Kelly the Kitchen Kop
and Fight Back Fridays hosted by Food Renegade!

One of the nicest things about living in Southern California is the endless, year-round bounty of mouthwatering, local produce. This week my CSA box came with peaches and something called a black sapote, all of which were picked the day before from a local farm—in October! I’m from Washington, D.C., so enjoying a fresh, locally grown, tropical fruit at the beginning of winter is nothing short of awesome to me. 

I had never had a black sapote before, so I didn’t know what to expect. They were green when I got them, and took about a week to ripen. A sapote can feel hard one day, and be soft and ready to use the next; therefore it should be carefully watched. You know it is ready when its skin turns dull olive green and breaks in small grainy pieces, and the flesh turns black and soft: In other words, when it looks like it’s ready to be thrown out, that’s when you slice the sapote open and eat it with a spoon.

Sometimes called the “chocolate pudding” fruit, the taste and flavor of black sapote is indeed uncannily like chocolate pudding. But make no mistake, this is fruit. Sapote tastes like fruit that tastes like chocolate pudding—delicious and just a little strange.

Sapotes are related to persimmons, and contain a fair amount of vitamin A. They are a good source of vitamin C, have a relatively high amount of potassium, and small amounts of other vitamins and minerals.

To prepare a black sapote, cut it into 4 to 6 wedges cutting from blossom end towards stem. With spoon, gently scoop out pulp, discarding seeds. The pulp tends to break up easily, and can be used immediately or frozen. It makes a great substitute for bananas in your favorite smoothie or banana bread recipe.

Dulce de Sapote Negro
Makes 4 to 6 servings

• 3 to 4 ripe black sapotes (sapotes must be very soft; an unripe sapote is inedible)
• ¼ to ½ cup light honey, to taste
• 1 tsp. grated orange rind
• 2 cups orange juice
• 2 Tbsps. finely shredded orange rind

1. Remove stems from sapotes.
2. Pull off green skin with your fingers. You now have a dark brown, thick pulp. Inside are hidden almond-shaped seeds. Remove these with your fingers.
3. In food processor, combine sapote pulp, honey, orange rind, and orange juice. Pulse until mixed well.
4. Chill. Mixture is bright, shiny black-brown.
5. Serve in crystal dessert cup or dish.
6. Sprinkle a few fine shreds of orange rind on each serving.
7. Dulce De Sapote Negro can also be frozen as a sherbet.

Refreshing Sapote Fruit Drink
Yields 1½ to 2 quarts

• Mixture for Dulce de Sapote Negro
• orange slices
• orange juice
• pure water

1. To the mixture for dulce de sapote negro, add enough orange juice and water (to taste) to bring to beverage consistency.
2. Chill thoroughly. Serve on ice in chilled tall glasses.
3. Garnish with an orange slice on the rim of each glass.
4. Enjoy!

This post is part of Real Food Wednesdays hosted by Cheeseslave!

Pumpkin is a ubiquitous part of the American fall season—which is understandable, considering that it’s indigenous to this part of the world. The Native Americans used it as both a food and a medicine. The first settlers from Europe added it to their diets and then some of them helped spread it to the rest of the world by returning to their birthplaces in Europe with the seeds.

This time of year, many people will carve pumpkins for Hallowe’en. But unfortunately, after the outside is carved, most of the time people throw the inside away. And that’s a shame, because the “meat” and seeds of the pumpkin have some great health benefits. 

Pumpkin meat is very high in carotenoids, which are what give pumpkins their orange color. Carotenoids are really good at neutralizing free radicals—nasty molecules that can attack cell membranes and leave the cells vulnerable to damage.

Pumpkins are also high in lutein and zeaxanthin, which scavenge free radicals in the lens of the eye. Therefore, they may help prevent the formation of cataracts and reduce the risk of macular degeneration, a serious eye problem than usually results in blindness.

Besides carotenoids, lutein, and zeaxanthin, which are all antioxidants, pumpkins have a lot of common nutrients, like iron, calcium, zinc, and fiber.

Pumpkin seeds, also called pepitas, are very high in protein: one ounce of seeds provides about seven grams of protein. They also contain copper, iron, magnesium, manganese, phosphorus, and zinc.

The healthiest way to enjoy pumpkin seeds is to eat them raw after soaking and drying them. Once you’ve removed the seeds from your pumpkin, first wash in cool water to remove any pumpkin residue, then soak them in a bowl of pure water for 8 hours to remove any enzyme inhibitors that could upset your stomach. After soaking, dehydrate the seeds in a dehydrator (or very low oven) at 105 degrees for at least 12 hours. If you wish, you can sprinkle them with some salt or cayenne pepper before you dry them to make them extra tasty!

Pumpkin seed oil is high in phytosterols, plant-based fatty acids that are chemically so like cholesterol that they can replace it in the human body—contributing to the reduction of blood cholesterol levels. Pumpkin seed oil is also high in essential fatty acids (EFAs). EFAs have many benefits, among them the maintenance of healthy blood vessels and nerves and the lubrication of all tissues, including the skin. And as mentioned above, they can help reduce cholesterol levels in the blood.

EFAs are not the only constituents of pumpkin seed oil. This oil also contains vitamin A, which (among other things) helps keep our eyes healthy and stimulates the T-cells of the immune system to help fight off infection. And the oil also has vitamin E, which acts like lutein and zeaxanthin to get rid of free radicals.

So the next time you’re carving a pumpkin and are tempted to just throw out the inside—don’t! Save the flesh and seeds and eat them instead. And if you’re not into pumpkin carving, don’t pass by those small specimens at the farmer’s market or produce section. Pumpkin is a delicious and nutritious way to enjoy the fall harvest season.

Here are two raw, gluten and dairy-free recipes to help you get the most out of your pumpkins this season.

Pumpkin Bread
Adapted from Rachel Fracassa

• 3/4 cup almond pulp
• 1/4 cup golden flax meal
• 1 cup pumpkin puree
• 1/2 cup date paste
• 1/4 tsp. nutmeg
• 1/2 tsp. cinnamon
• 1/4 tsp. allspice
• 1/4 tsp. ground cloves
• Pinch of sea salt

1. To make almond pulp, soak 2 cups of almonds overnight in pure water. In the morning rinse the almonds and blend them with 4 cups of water. Then strain the mixture through a sprout bag, cheesecloth or strainer into a big bowl. Save the almond milk in the fridge for later use. Use the pulp in the recipe.
2. To make golden flax meal, put golden flax seeds in a dry blender and blend to a powder. Brown flax meal will also do just fine.
3. To make pumpkin puree, peel and seed a small pumpkin (don’t worry about getting all the stringy parts off), roughly chop the pumpkin, and toss it in the food processor.  Process until it is a consistent texture, but it will never be smooth.
4. To make date paste, put pitted dates in either a blender or food processor and add as little water as possible to achieve a paste.
5. Mix all ingredients by hand and form into a loaf about one and a half inches thick.
6. Dehydrate at 105 degrees for 8 hours on a teflex sheet then remove the teflex sheet and dehydrate for additional 16 hours and enjoy!
7. Optional: To make a dryer bread, slice the bread and dehydrate for an additional 8 hours.

Raw Pumpkin Cheesecake
Adapted from Rachel Fracassa

Crust

• 1 1/2 cups pecans
• 1/3 cup raisins
• 1/4 tsp. cinnamon
• Sea salt

Filling

• 1/2 cup soft dates, pitted and packed
• 1/2 cup honey or maple syrup
• 1/4 cup lemon juice
• 2 cups cashews, soaked 2 hours, drained
• 1/2 cup young coconut meat (about 1 young coconut)
• 1 Tbsp. pumpkin pie spice (or make it with 1/4 Tbsp. nutmeg, 1/4 Tbsp. cinnamon, 1/4 Tbsp. allspice, 1/4 Tbsp. ground cloves)
• 1/2 cup coconut oil, warmed to liquid
• 1/2 cup Irish Moss gel*

Topping

• 3/4 cup pumpkin, chopped
• 1/4 cup carrots, peeled and chopped
• 6 Tbsp. pure water
• 2 tsps. lemon juice
• 1/4 cup dates, soaked
• 1 tsp. pumpkin pie spice (or make it with 1/4 tsp. nutmeg, 1/4 tsp. cinnamon, 1/4 tsp. allspice, 1/4 tsp. ground cloves)

1. To make the crust: In a food processor, process pecans, raisins, cinnamon, and salt until the mixture begins to stick together.  Press the crust mixture evenly in the bottom of an 8-inch spring form pan.
2. To make the filling: Process the dates, honey, and lemon juice in a food processor until smooth. Add the pumpkin, cashews and coconut meat and process until completely smooth.  Add the coconut oil and Irish moss gel and process until well incorporated. Pour the filling onto the crust. (*If you can’t find Irish Moss gel at the health food store, don’t fret. You can make the cheesecake without it, but serve it straight from the refrigerator.)
3. To make the topping: Place the pumpkin and carrot along with the water and lemon juice in a blender and blend until smooth. Add the dates and pumpkin pie spice and blend again until smooth.  Spread the pumpkin topping evenly on top of the filling.
4. Chill at least 3 hours before serving.
5. Enjoy!

Photo credit: We Like it Raw

This post is part of Real Food Wednesday, hosted by Kelly the Kitchen Kop!

The cool weather greens are just starting to come ready for harvest here, and this week both my garden and my CSA box have plenty of arugula with which to make salads and other delights.

Arugula is a very nutritious, leafy green vegetable with an unusual spicy flavor. Arugula is high in vitamins A, C and K, and folic acid. It is also a good source of zinc, potassium, calcium and iron. Arugula can be found growing wild all over North America. Wild-grown arugula is more nutritious and mineral-dense than store-bought arugula. Arugula of any type is a very social green, going well in mixed salads, substituting for basil in pesto sauces and stepping in for spinach when required.

In 2006, arugula became a symbol for the entire foodie movement with the publication of David Kamp’s book, The United States of Arugula: How We Became a Gourmet Nation. In his book, Kamp explores how we evolved to a society where balsamic vinegar, free-range chicken, extra virgin olive oil, and of course, arugula, have become mainstream terms.

However, in 2008, arugula lost some of its luster when it became embroiled in political controversy. Unwittingly, arugula became a symbol of the culture wars in the presidential election and a lightning rod for conservative criticism of liberal elitism. The media latched onto Barack Obama’s bewailing the price of arugula, much as it had when George H.W. Bush badmouthed broccoli.

Now the sordid details can come out: Arugula leads a double life. It is sometimes called rocket, roquette, rugula or rucola. It looks like a baby lettuce and is often compared to watercress, but its little known secret is that it is a member of the cruciferous family and is related to broccoli and cauliflower.

From its cruciferous family roots, arugula gets its antioxidant power as well as enzymes needed for detoxifying the body naturally. Recently, it’s been linked to gastric ulcer relief. Like other greens, arugula is most nutritious when eaten raw, and can be juiced or well-blended for optimal nutrient digestion and assimilation.

Here’s how we’re using our arugula this week:

Pistachio Arugula Pesto

• 1/2 cup unsalted pistachios
• 2 Tbsp. unpasteurized sweet white miso
• 1 pinch sea salt
• 2 cups fresh arugula
• 4-5 Tbsp. extra virgin olive oil
• Fresh cracked pepper, to taste

1. In a food processor, blend all the ingredients of the pesto until well combined, but you should still be able to see chunks of pistachios and arugula.
2. Enjoy on crackers, veggies, pasta or even chicken and fish!

Arugula, Fennel, Apple, Mandarin Orange, and Pomegranate Salad
Adapted from Bon Appetit

• 1/2 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice
• 1 shallot, minced
• 1/2 tsp. (packed) grated lemon peel
• 1 large fresh fennel bulb, trimmed, halved, very thinly sliced
• 1 8-ounce Fuji apple, halved, cored, cut into matchstick-size strips
• 6 cups trimmed arugula leaves
• 2 mandarin oranges, oranges, or tangerines, peeled, each cut crosswise into 3 slices
• Pomegranate seeds

1. Whisk the first 4 ingredients in small bowl.
2. Season dressing with salt and pepper, to taste.
3. Combine fennel and apple in medium bowl; mix in 3 tablespoons dressing.
4. Place arugula in large bowl.
5. Add fennel-apple mixture.
6. Toss, adding more dressing to taste.
7. Divide salad among 6 plates. Garnish each with 1 orange slice and sprinkle with pomegranate seeds.
8. Enjoy the last taste of summer outdoors on a warm Indian Summer night.

This post is part of Real Food Wednesdays hosted by Kelly the Kitchen Kop!