Baba Ghanouj-ish (AKA Eggplant dip) Recipe

Fancy eggplant dip AKA Baba Ghanouj, carrots, glitter tattoo from my kid’s school family night, remnants of dip on my fingertip. My kind of day.

Baba ghanouj! (Or is it ghanoush? Ganoosh? A dip made of eggplants and stuff anyway.) Alberta eggplants were up at the market and I couldn't resist.  Best veggie dip/spread/saucy number. 

Eggplants are not for everyone - they are a nightshade and they can be trouble for some. But like all foods, there’s a bright side too - eggplants are good for clearing stagnant blood in the body, helpful for hemorrhoids, support balance in the liver and uterus and are rich in bioflavonoids. (Talk with your medical practitioner, but Asian medicine encourages minimal consumption in pregnancy.)

Slice largish eggplant in half (or quarters if it's really big,) brush with a bit of olive oil and a good pinch of sea salt (I used my girl, Luka Symon’s herb salt she made for me, cos she's a pal.)  Roast for 30 minutes or so at 400°F until soft.  Meanwhile mix the following till smooth: 

2 tbsp lemon juice 

1-2 cloves garlic 

1/3 cup olive oil

1/4 cup tahini (I was out so used sunflower seed butter instead, worked fine)

1/4 tsp cumin powder

1 tsp dried or handful fresh chopped parsley

1/4 tsp sea salt

Optional dash of hot sauce (I used Luka’s fermented hot sauce she made me cos, did I mention what a pal she is?)

When eggplant is soft and cooler, spoon out of skin into a fine mesh strainer and press excess liquid out for a minute. Transfer eggplant pulp into oil mixture and mash or hand blend to desired consistency.  Enjoy as a spread/dip of any kind.  I topped mine with smoked paprika and dried parsley from last year's Blue Mountain Biodynamic Farm crop. 

(Dry your herbs if you can't use them fresh! You'll thank yourself later #nutritionadviceudidntaskedfor)

Enjoy, my friends!

Kids Can Cook (And make you this Smoothie!)

Kids are naturals in the kitchen.  Don't be afraid to involve them because, I guarantee, you will be amazed with what they are capable of when you entrust them with these very basic tasks. Getting your children involved in food acquisition, food preparation and/or cleaning up afterwards are critical skills that can help them develop greater independence and confidence. Having a say in what they eat can give kids a real sense of accomplishment and can ensure that they experience more complete nutrition and better health.  When these activities are a normal part of a child's life, they are less likely to see eating as a chore and more of a natural and (if you're fun with it,) an enjoyable part of one's day.  Here's a few ways to get kids involved.

There are so many ways in which we can each participate in meal preparation, find the one that works best for each individual kid.  Much like us adults, each kid has different strengths and interests.  Some are more into cooking, some are happy to be the one cleaning up after the chef and keeping the work space in order.  Some are more interested in coming up with the meal and getting the goods needed to make it happen, some like to do it all.  Find out what your kid really enjoys - is it food acquisition?  Is your child into growing and tending to food or foraging for mushrooms and wild plants? Are they into meal planning and organizing the grocery lists?  Is your child really interested in organizing the cooking area and keeping dishes clean?  Are they more interested in the actual cooking?  How does their age and skill level affect your determining where they can make the biggest impact?  There's always a spot where your kid will thrive, your job is to help them find that and be flexible enough to know when to let them step into a different role as their interests and skills change.  Here's a recipe the whole family can make:

Super Green Smoothie, Photo Ana Segota

Super Green Smoothie

The smoothie is really a super food playground; the combinations are endless.  Smoothies that contain green leafy vegetables really are best prepared using a very sharp-bladed blender so that the plant's cell walls are properly broken down and the texture is smooth and uniform, especially if you're dealing with picky kids.  A favourite of foodies is the VitaMix; it is an investment, but well worth it!  The following smoothie uses baby spinach as the base.  Baby spinach offers a more tender leaf and is lower in oxalic acid than mature spinach (read: better for inflammatory conditions and for the thyroid.)  Spinach contains high amounts of iron, the bio-availability of which is increased with Vitamin C; Strawberries provide that Vitamin C.  Spinach is also a good source of fat-soluble vitamins A, K and E, we use coconut oil or flax oil to help facilitate the absorption of these nutrients.  Any greens powder would be a lovely addition.  A favourite is Spirulina which is freshwater, blue-green algae that is densely packed with easily-absorbed protein. It contains a full spectrum of amino acids that absorb rapidly into our bloodstream.  Spirulina is about 60 percent protein in its natural form, so it contains more protein ounce-for-ounce than meat. It is also a source of fatty acids, antioxidants and phytonutrients.  Maca is known for it's ability to support hormonal health.  You can vary the amount of bananas and dates depending on how sweet you like it.  Bananas are of course, rich in potassium, but also Vitamin B6, Vitamin C, Manganese and contain a good amount of fibre.  Dates are a concentrated source of iron and also contain B-vitamins, potassium, calcium and magnesium.  

**WHOLE BODY HEALTH NOTE:

While smoothies can help ease digestion because the blender pre-masticates all the food for us, it's important to remember the use it or lose it principle of the human body.  If we don't regularly chew our food, our jaw may become weaker from lack of use and our whole musculo-skeletal health may be compromised.  Plus, the moving of our jaws tells our stomach to start releasing the ol' HCl, which helps break down our food and make digestion even more efficient. What I'm trying to say is chew your smoothie, at least make the action, even though the blender's already chewed it up for you.  ;)

4 cups/227 grams tightly packed baby spinach,

2-3 large bananas

3-5 Medjool dates

5 strawberries

1 tablespoon extra virgin coconut oil or flax seed oil

3 1/4 cups water

Superfoods (optional – wheat grass or barley green powder, spirulina, maca, chia seeds, coconut, dried berries)

Mix all the above ingredients in a sharp-bladed blender and enjoy!  Remaining smoothie can be refrigerated and consumed within the day.  Makes about 4 servings.

Menamen (AKA Quick-Ass Veggie Eggs)

Menamen

I first ate this and then perfected it in Turkey.  It is usually served as a breakfast dish, but you can have it as a quick lunch or supper as well.  Play with the ingredients and add any herbs, spices and vegetable combinations that you feel like.  I've used just onion and greens before, I've made it with 5 different veg and feta or old cheddar.  Traditionally, it's made with tomatoes, onion and peppers.  You can also give it an Asian taste with a splash of tamari.  Eggs are, of course a great source of protein, in particular sleep-promoting tryptophan and they are a great source of the powerful antioxidant selenium, as well as iodine, which supports the thyroid and vitamins B12 and Vitamin D.  Choline in eggs is an important nutrient for the neurological system.  If the chickens are fed a diet of Omega 3-rich foods (like flax,) they can also contain this essential fatty acid.  Try to always choose free-range chicken's eggs and preferably living as clean a life as possible.  This recipe serves 4.

1 tbsp water or broth

1 tbsp butter, coconut oil or olive oil

4 green onion, thinly sliced or ½ cup red or white onion

3 tomatoes, diced

1 bell pepper (red, orange, yellow or green,) diced

½ - 1 bunch of kale, chard or spinach, chopped to your liking (the smaller, the faster it cooks and the easier to eat!)

½ tsp each oregano, parsley, basil

salt and pepper, to taste (if using tamari, no need to add salt)

Warm broth/water and oil in pan over medium-low heat, add onions and peppers, saute for 2 minutes and add tomatoes and eggs, herbs, salt and pepper and any other vegetables you are using (except greens.)  Stir constantly.  When eggs are almost done, add greens and cook till warm.  If you are using cheese or tamari, add those now.  Serve alone or with whole grain or gluten-free bread.

Cinnamon Ginger Granola

Cinnamon-Spiced Granola (adapted from Whole Life Nutrition)

Dry cereals are almost a staple in North American pantries, but there are several nutritional concerns with processed and packaged cereals.  They can contain artificial flavours and colours as well as rancid fats and refined sugars.  Making our own granola can save your money and your health! 

The mighty oat is a nutritional powerhouse.  Loaded with manganese and selenium, two important antioxidants; it is also a good source of tryptophan, dietary fibre, phosphorus and magnesium and protein.  Oats also contain beta-glucan, a fibre which has been shown to lower cholesterol levels and support heart health.  Beta-glucan also shows beneficial effects on those with Type II diabetes and glycemic issues by stabilizing blood sugars.  (It's important to note that oats contains high levels of purines, which can increase uric acid production and gout symptoms and are also high in phytic acid, which can be reduced by soaking for 12 – 24 hours before cooking or eating.)  Ginger is one of nature's highest anti-inflammatory foods, promoting healthy circulation and digestion.  Cinnamon, especially true cinnamon (ceylon cinnamomum verum,) supports the cell's ability to respond to insulin, so the body doesn't have to pump too much out, easing pancreatic and metabolic stress.   Cinnamon is also highly antioxidative and can halt the growth of bacteria. 

You can adjust the seasonings anyway you like them and use both fresh and powdered versions of spice.   Any grains can work for this recipe and with the addition of nuts and seeds and fruit or a greens-based smoothie, this makes for a pretty complete breakfast.  Top with plain yogurt or milk (dairy or non-dairy, depending on preference.)

Makes about 5 cups, store in airtight container in refrigerator.

 5 cups rolled grain (oats, barley, rice flakes and/or quinoa flakes)

1 ½ cup coursely chopped walnuts

1 ½ cup coursely chopped almonds (or any combination of favourite nuts and/or seeds, including shredded coconut)

1 tbsp cinnamon (preferably “true cinnamon”)

1 tbsp (more or less depending how spicy you like it) grated fresh ginger (or 1 tsp powdered)

1 tsp – 1 tbsp various spices (nutmeg, clove,) optional

1 – 2 tsp vanilla powder (or 1 tsp vanilla extract)

¼ tsp sea salt

½ cup maple syrup

½ cup coconut oil or ¼ cup fruit juice and ¼ cup melted coconut oil

Method:

Preheat oven to 275F

Melt coconut oil on low, stirring regularly

Either hand chop or quickly pulse nuts with food processor, empty into large mixing bowl along with rolled grain and any dry spices that you're using, mix well

In another mixing bowl combine maple syrup, melted coconut oil and any wet spices you are using and mix well.  add to dry ingredients and mix until all dry ingredients are coated.

Add any additional seeds and shredded coconut, if using, mix well

Spread evenly on cookie sheet and place in oven for 20 minutes, turn granola and put in oven for another 15 – 20 minutes.

Remove from oven and add dried fruit, if using.  Let cool completely and transfer to glass airtight jar. Enjoy!

Everyday Salad Dressing

My 7-year old tossing our salad.

Salad dressings are so simple to make and so very versatile that once you get the basics, it will be hard to go back to store-bought.  The basic formula is 1 part acid (vinegar and/or citrus) to 3 parts oil (olive is my favourite for salads.)

I place all of the ingredients into a wide mouth mason jar and use my immersion blender to make this dressing, but you could also use a regular blender or VitaMix. I used 2 tablespoons of oregano here but fresh basil would work too, if fact, you could increase the basil to 1/4 cup. Don't be tempted to add more of the pungent herbs such as oregano or thyme. Otherwise the flavors in the dressing may get too strong and/or slightly bitter. This dressing will keep in the refrigerator in a sealed jar for about 1 week.

3/4 cup good quality extra virgin olive oil

1/4 cup apple cider vinegar

2 tablespoons balsamic vinegar (optional)

1-2 tablespoons honey or maple syrup

Juice of one small lemon

1 clove garlic, peeled 

2 tablespoons fresh herbs (oregano, basil, mint, etc.)

3/4 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

Place all ingredients into a blender and blend until smooth. Taste and adjust salt and seasonings if necessary. Store in a sealed glass jar in the refrigerator for 4 days.

Super Trouper Gynostemma Goodness

Super Trouper Gynostemma Goodness (Yes, I love ABBA and Matcha)

Gynostemma is an amazing tonic for the intestines.  It contains saponins which act a little like soap in our systems and gives us a good clean out (without rushing us to the bathroom, don’t worry!)  It’s also a longevity herb and has shown great promise as a cell protectant.  You can use matcha, with its incredible antioxidant potential or moringa if you prefer a caffeine-free drink.  Moringa is an incredible herb that contains an abundance of nutrients.  A healthy adult with a well-rounded diet can use moringa as a multi-vitamin, it’s so nutritious!  Ginger is, of course, an anti-inflammatory and reduces mucus in the system so it’s great for when you feel a cold coming on.  I added lucuma powder for some vitamin C and delicious sweetness.  Pollens are amazingly nutritious and nourishing for our bodies.  Green Tea Pollen is particularly beneficial for women and Pine Pollen for men, but sometimes the opposite is true depending on the individual.

2 tsps gynostemma

4 cups water

1 Tbsp matcha or moringa powder

2 tsp virgin coconut oil

2 tsp – 1 tbsp (according to taste) maple syrup or honey

(If you are avoiding sweeteners use 1/8-1/4 tsp real stevia powder or nothing at all.)

1 tsp dried ginger or half-full thumb’s worth fresh, grated root

Optional additions:

1/2 tsp vanilla powder

1 tsp lucuma powder, optional

1 tsp pollen (especially green tea pollen and/or pine pollen for hormone balancing qualities)

Place gynostemma into water and bring to boil, reduce to low and simmer for 5-10 minutes.  Meanwhile, place all other ingredients in blender.  When gynostemma is nicely brewed, carefully add to blender ingredients and combine well. 

Enjoy!  Makes 2 good-sized adult servings and 4 childrens’.