Kimchi (Napa Cabbage and Bok Choy) and Fermented Radish & Kale [Paleo][Low Carb]

Kimchi is a traditional Korean dish of spicy fermented cabbage. Napa cabbage, usually. An excellent example of the power of the wisdom in traditional diets, kimchi combines the "superfood" elements of cabbage with those of onion and cayenne. As I have mentioned previously,

Cabbage:

• protects against a wide spectrum of cancers
• is a great source of glutamine
• is healing to the digestive system
• has a mild cholesterol lowering effect*
• provides antioxidants
• is a good source of vitamins A, C and K, and anti-inflammatory polyphenols.

The George Mateljan Foundation has an in-depth summary of the health benefits of cabbage and kale. A particular cabbage glucosinolate, sinigrin, has been the focus of anticancer research. In addition,

Kimchi:

• provides additional detoxification benefits due to the high sulfur content of onions and garlic
• boosts metabolism (cayenne)
• provides more vitamin A and C (cayenne)
• helps lower cholesterol* (cayenne)

Fermented foods like kimchi are a great source of "good" gut bacteria. When made properly with salt or whey (lactofermentation), kimchi and sauerkraut provide an especially important and less common bacterial strain, L. Plantarum. It is one of the few flora strains which sticks to the intestinal wall rather than being processed out by the body like other strains of "good" bacteria. Lactic acid produced in traditional fermentation is one of the most valuable organic acids since it can be used in the body more immediately than other important fermentation by-products like acetic acid.

My kimchi is based on Dr. Ben Kim's recipe. Dr. Ben Kim, from whom I adapted this basic recipe, focuses on the use of Napa cabbage and gives a great pictorial step by step method of traditional kimchi. As anyone who knows me can vouch, however, I cannot follow a simple recipe and have thus fermented a few other varieties of my own "kimchi" using kale and bok choy. Who can pass up such vibrant vegetables in the produce section? Certainly not me, though it would be better if they were growing out of my garden...

Ingredients for the Napa Cabbage Kim Chi: (substitute Bok Choy for Napa cabbage below for the Bok Choy version)

• 1 large Napa cabbage
• 1 bunch fresh scallions
• onion, yellow chopped
• garlic, minced. I used about 5 cloves
• 1-2 T. salt (use the second T. salt if not using whey)
• 1 T. cayenne powder
• ~1/4" chunk fresh ginger root
• 1 organic green apple (to puree) or applesauce, unsweetened
• optional: 2-3 T. sea vegetable flakes

Ingredients for the Fermented Kale and Radish 'Kim Chi':

• 1 large crisp bunch kale
• ~ 5 radish
• onion, yellow chopped
• garlic, minced. I used about 5 cloves
• 1-2 T. salt (use the second T. salt if not using whey)
• 1 T. cayenne powder
• ~1/4" chunk fresh ginger root
• organic green apple (to puree) or applesauce, unsweetened

Procedure:

1. Chop up the Napa cabbage, bok choy, and kale into bite sized pieces. Place in separate bowls. Note: Dr. Kim states that the brassicas shrink about a quarter in fermentation so the end product will have smaller pieces than it initially seems.
   
   

   

   Chopped raw Napa cabbage (L), kale (C), and bok choy (R)

   
   
2. Thinly slice 4 oz. of the radish and either chop or slice the onion. Measure out or pinch desired amount of kelp or other sea vegetable. Set aside.
3. Measure out 1/4 c. sea salt.* I used Celtic sea salt but really all you need is a basic pure salt and preferably without fillers which will cloud the final fermented product. The Celtic sea salt is a great source of trace minerals and is unrefined. It is not processed with chemicals or at high heat which can damage the healing properties of the salt as many commercial salts are. This brand in particular is "doctor recommended" if that is important to you. *Note: Salt such as Celtic sea salt or table salt with with iodine will slow fermentation. Use pickling salt (iodine free canning salt) if you would like a shorter 2-4 day room temperature fermentation. (Thanks Ima for clarifying that!)
4. Dissolve the sea salt into warm water and then add the brine to the cabbage batches. Mix the brine and cabbages. I wore gloves so the salt wouldn't sting however the salt is very healing for the skin and will naturally exfoliate and gently detoxify the skin with its astringent quality.
   
   

   

   Salting the cabbage
   
   

5. Cover the salted cabbage batches and let sit at room temperature for about four hours. If it is significantly cooler in your kitchen then you can let it sit a bit longer.
6. After 4 hours, rinse squeeze dry.
   
   

   

   After 4 hours of salting: Napa cabbage, Kale, and Bok Choy. Rinse well and squeeze dry (far right)
   
   

7. Measure out 1/4 c. cayenne powder or red chili flakes/powder. Mix with warm water to make a paste.
   
   

   

   Make the cayenne paste
   
   

8. Mince and/or sliver fresh garlic and ginger. Measure out your T. garlic and ginger (I used a hefty scoop of organic bottled ginger and slivered some of my garlic and minced the rest in the Vitamix later).
9. Slice the green onions. I do so at an angle for visual appeal.
   
   

   

   Prep the ginger and scallions.
   
   

10. Puree a few Vitamin C tablets (not necessary but they keep the mix from browning. Lemon juice could also be used I suppose), the cored organic granny smith apples, about 2/3 of the onion, and the remaining 4 oz. of radishes in the Vitamix with 1/2 c. water to make a natural sugar substitute for the cabbage to use as food for fermentation. Note: Dr. Kim's recipe uses apple, pear, and onion but I didn't have pears plus I wanted to add radish and my own twists (read: I can't follow a recipe to save my life, ha!). This puree is the replacement for white sugar, the fermentation food in commercial kim chi and fermented vegetable varieties.
    
    

    

    Slice the radish and onion. Puree the apples, remaining radish, garlic (if not minced), and onion with water and Vitamin C for fermentation sugar base.

    
    

11. Add the kelp (sea veggie)*, sliced scallions, onion, cayenne/ginger/garlic paste to the kimchi base (the rinsed brined cabbage). Add about 1/3 of the apple puree, the green onions, and the red chili paste and ginger to each of the cabbage batches. You will have to make a full red chili paste batch as in step 7 for each cabbage batch (one for Nappa, one for bok choy, and another batch for the kale). *Again note that the high mineral (iodine) content of the sea vegetable will slow fermentation a bit.
12. Mix well with gloves.
13. Using a wide mouth funnel (such as a canning funnel made for Mason jars), spoon the kimchi into sanitized glass jars. Leave some head space (a little room) at the top for expansion as the brined mixture ferments. Leave the jars out at room temperature for at least 24 hours before refrigerating. I actually leave my fermented vegetables out longer than this personally, but for spoilage sake I would recommend 24 hours if you are inexperienced. Otherwise if you are wise in the ways of the age old tradition of fermentation use your best judgement.
14. Enjoy it! The refrigeration process slows the fermentation, though the batch will slowly continue to cure and become more sour with time.

Kelp and Sea vegetables are high in healing polysaccharides (long chain sugars) and nutritious whole foods.

Kelp and Sea vegetable benefits include:

• thyroid support through bioavailable trace minerals (most notably iron and iodine)
• high antioxidants
• natural cholesterol lowering effects*
• vandium, an essential component in nutritional support for diabetics/pre-diabetics which helps to regulate blood sugar
• fucoidan polysaccharides. Anti-inflammatory, antivirual, and high in sulfur like the raw garlic and onions added to the kimchi. David Wolfe's new video on polysaccharides discusses how certain polysaccharides protect against strains of the herpes virus.

*Much research supports the fact that low cholesterol is not a preventative measure for heart disease. For women, the higher the cholesterol the better since the cholesterol-hormone interaction and blood sugar versus fat is more prominent in women (especially post menopausal women) than men. The Weston Price foundation has many research articles on the benefits of high cholesterol including how high cholesterol increases longevity.

Though kimchi is a delicious superfood, don't overdo it on cruciferous vegetables (cabbages, kale, collards, broccoli, etc) since they can slow the thyroid if overeaten. Raw and fermented cabbage contains goitrogens which block thyroid hormone production. The natural iodine and minerals in the sea salt and sea vegetable will help to balance the goitrogen effects, however fermentation actually activates the goitrogens. The Weston Price foundation says the following on fermentation and the "dangers" of goitrogens in crucifers:

Fermentation of sauerkraut actually activates the goitrogens from their precursors. It also has the beneficial effect of reducing the nitrile content to half of what would be generated by cabbage upon digestion. Since nitriles appear to be more toxic than goitrogens and their effects cannot be mitigated by dietary iodine, the overall effect of fermentation is positive. More importantly, if sauerkraut is used as a condiment, the amount of goitrogens consumed is very low and very unlikely to exert any harm. However, it is important to realize that unreasonably high intakes of sauerkraut could have adverse effects.

'Nuff said. Now feast your eyes and then ferment up some veggies to feed your tummy! Don't forget hearty winter greens are a great source of vitamin C and vitamin K (though not as good of a vitamin K source as animal products like raw butter).

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Green "Muffins" [Paleo][Low Carb]

Want a healthy Halloween appetizer, snack, or just a plain old hearty munchie? Try some ghoulishly green muffins (don't fret they're just spinach egg muffins).  I was trying to find a good Cindalou option for a Halloween party dish and Jon suggested that I just make some of my normal food- something gross looking and green goo-ish.  For once we agree ;)

I adapted this recipe from Steal This Meal Spinach Egg Muffins, though I have made similar in the past with coconut flour.  This time I added egg whites (since I had them) and used my Vitamix (since I'm lazy).  Steal this meal also has a nice kale recipe for those kale fans out there... that's me, of course.   They have a great Paleo recipe and lifestyle site so check it out.  No, I don't know them I just like their stuff.  Not everyday you can mash the superfood vitamin and mineral packed bags o' spinach and farm fresh free range eggs into a Paleo party bite.  Well, around here it is an everyday thing...  You can almost sing the alphabet in vitamins in this dish- give me a "A," "K," "MaGNESIUM."  Not to mention bioavilable B12, choline, selenium.  You get the idea.  Alas, onto green goodness:

Ingredients:

6 whole fresh eggs

1/4 c. dried egg whites (or 6 egg white equivalent or just more eggs) + water (see below)

3 cloves raw garlic

3 lbs. frozen spinach

1 T. lemon juice (optional)

sea salt and pepper, to taste (about 2 t.-1 T. each)

spices to taste: I used ~1 T. crushed red pepper, Italian seasoning, and 1 t. cayenne)

2 T. extra virgin olive oil

Preparation

Steam the 3 lbs frozen spinach with 1 T. water and 1 T. lemon juice (if desired) until vibrant green but soft and cooked (7-10 mins depending on temperature). Set aside and let cool. 

Line muffin cups and spray with nonstick spray or coat with coconut oil (or real butter). Preheat oven to 350 degrees. 

In the Vitamix (or your blender) add the powdered egg whites (I used 1/4 c. dry egg whites= 6 egg whites of the Deb El Just Whites brand) and water (1/2 c. then additional 1/4 c water to make smooth consistency) and blend on low until dissolved (1-2 minutes, varying speed). 

 

Using a jam press or slotted spoon drain the spinach until very dry. I also used my flat fold colander to help squeeze out all the liquid, though hands work fine also. 

Add the spinach to the egg white-water mixture in blender. Blend on medium for 1 minute to help mix. Add 6 raw eggs. Add garlic and spices (also pepper, 1 T. Italian seasoning and 1 T. crushed red pepper) and extra virgin olive oil. 

Blend on medium mixing with Vitamix damper. When well mixed (2-3 minutes) turn to high and mix vigorously until well blended and bright green (my favorite!) Spoon into muffin cups and bake at 350 for 15-17 minutes or until toothpick comes out clean.

Best toppings (as if they need 'em): raw organic almond butter or coconut oil (butter for ya'll dairy folks out there).  Actually a kalamata olive would go nicely too...

Yield: About 22 medium "muffins" (I swae that count is before I ate half the batch!)

I added this recipe to Nutrition Data for the stats and label: 

Read More http://nutritiondata.self.com/facts/recipe/2308774/2#ixzz1btYk6byI

Army of green goblin goodness... ahh yum!

Mexican Pumpkin and Turkey Sausage and Shredded Chicken Stew [Low Carb][Paleo]

Cindalou's is hitting the road (hoping it isn't still iced over on our killer mountain driveway!) with a spicy low carb stew to warm even the coldest of frozen toes and fingers. It's Mexican theme at girls' night this weekend and I wanted to bring something with a little variety. For a small handful of ladies, there are enough Mexican dishes already there to feed a small Army... or a large one. All the classic Mex entrees and sides are already taken- beans, guacamole, taco salad, chalupas, quesadillas, flan, dips, and chips galore! I thought something a little different would be nice. Well, that and the fact that the hubby just bought a case of organic canned plain pumpkin from an Amazon deal last month! That's a whole lotta pumpkin for two. My stew is a variation on a common Tex-Mex pumpkin chowder, but I omit the high glycemic corn and use low carb substitutes with much more nutrition.

As you recall, pumpkin is a great low carb winter "superfood," packed with Vitamin A, C, E, magnesium, iron, and a host of other minerals. One common mistake: be sure to use the plain pumpkin, not the pumpkin pie mix!

Cilantro is a fantastic herb for detoxing the body of heavy metals. It is also a great source of B vitamins, zinc, and selenium as well as a host of other vitamins and minerals. In general, dried herbs are nutritionally dense foods, though potency of certain nutrients can be lost in the drying process.

Tomatoes and salsa provide more Vitamins A and C (better than oranges, plus less sugar), and the organic coconut milk and virgin oil provide brain nourishing and metabolism boosting medium chain good fats (the MCTs). Don't fear the coconut fat, it is burned as fuel for and repairing the body, not stored like longer chain polyunsaturated fats (bad fats like soybean, corn, and peanut oils to name a few). Vitamins A, C, E and the B assortment help strengthen your immunity in these blistery wintery days. Don't reach for a pill or softgel for health either- your body knows how to assimilate and nurture itself with vitamins and minerals from real food. Those supplements have their place but shouldn't replace basic real food... hey, you can always start with a big dollop of my warm spiced up stew! :)

Note: The turkey sausage is optional for vegetarians or vegans. For a non-Paleo ("Caveman") version add black beans. I just had a pack of gluten free Andoullie turkey sausages on hand and I wanted to combine the ideas of a typical Mexican pumpkin soup with a Brunswick stew. (Brunswick stew is out for us kosher southerners who don't do pork).

2 15 oz cans organic pumpkin (not pie mix)
1 15 oz can organic coconut milk
3/4 c water (or low sodium free range organic chicken broth- adjust for your consistency preference)
1 15 oz can Rotel tomatoes, Mexican Style Lime and Cilantro OR 1 15 oz can organic fire roasted tomatoes with green chilies (undrained)
1 7 oz can green chilies, drained
1/2 c. hot salsa (Kroger brand is gluten free according to the last list

1 T. organic virgin coconut oil
1 package Andoullie turkey sausage (I used Garrett Farms brand gluten and antibiotic free sausages)
2 large boneless, skinless chicken breasts, shredded before serving (see below)
lime juice, to taste (I usede about 1/4 c)
stevia glycerite,~ 1 T.
1 tsp organic unsulfured blackstrap molasses (great vegan source of iron and B vitamins), optional

spices:

cilantro, ~ 2 tsp
sea salt and pepper, dash each
cumin, ~ 2 tsp
cumin seed, pinch of whole seed braised with pestle and mortar
oregano, ~ 2 tsp
thyme, ~ 1 tsp
Badia curry powder (it is gluten free, I asked the company and posted the reply on Celiac Forums at the end of the thread), ~ 1 T.

garlic powder and onion powder, ~ 1 tsp each
turmeric, ~ 1 tsp
parsley, ~ 1 tsp
paprika and cayenne pepper, ~ 1 tsp each
pinch crushed red pepper flakes (for color)

optional: 1 Reynold's slow cooker liner (makes for easy clean up)*

Preparation:

Line your slow cooker with the liner if you choose to use it.* Add the coconut oil and turn to high to melt the oil and swash it around the bottom (you can also spray the cooker or liner). Add the chicken breasts to the bottom. Add the pumpkin, undrained Rotel or fire roasted tomatoes, and coconut milk. You may wish to thin the stew with either water or organic free range chicken broth. Stir to mix well, though leave the chicken on the bottom. Cook on high for 3 hours. Check the chicken breasts with a fork and shred them a bit into large shreds if you can (to preserve the texture). My breasts were still a bit raw so I did most of my shredding at the end.

Since the sausages are already precooked and I didn't want them to get mushy, I decided to wait to add them until after the chicken had cooked a bit. The sausages can be sliced into bite sized pieces now and added to the stew. Or if you prefer, the whole sausages can be fished out at the end and sliced, though that method is a bit messy. Add the rest of the ingredients: broth or water, the drained green chilies, spices, lime juice, and salsa. Stir well. Cook on low for another 3-4 hours or until chicken is fork tender and shreds easily. Adjust the lime juice and cayenne to suit your taste. You can always cook it all on high for a shorter time as long as the chicken is well cooked. Since I have the time I wanted to let the spices and flavors simmer on low for the last few hours and "marinate" rather than just throw it all in on high for shorter.

Alternative Method (The Quickie): Throw it all in and cook on low for 6 hours or until chicken is fork tender and shreds easily.

Shred the chicken (and slice sausages if not done previously) before serving. This goes great with some guacamole or avocado and a dollop of (nondairy) sour cream (I would use my homemade coconut milk or cultured (fermented) soymilk 'yogurt'). Garnish with fresh chopped cilantro and dig in!

While this stew has a nice spice to it, feel free to experiment with spice amounts. I prefer things fiery myself :) Don't forget cayenne pepper and those healthy coconut MCTs help reduce inflammation and rev up that sluggish winter metabolism, while pumpkin and tomatoes give a low carb and low glycemic vitamin and mineral punch. Keeping up your immunity naturally and holistically with healing, warming foods and proper exercise helps balance the body. Now go run in place as hard as you can for 1 minute- burst train and stretch those lungs and achy legs! Whew, now I'm all warm and toasty!

Other add ins that would be nice are 1 c. chopped white onion and diced tri bell peppers like a frozen mix of veggies and chunks of celery and torn bits of kale. I didn't have any on hand at the time though, what a shame to miss kale!!

Note: This was not spicy enough for my taste, but a T. or so more cayenne would help.

*Note on the slow cooker liner: It does not give material but I can tell it is some form of plastic which has been apparently "approved" as food grade. I am skeptical about the liner (as well as the ceramic Crockpot) leaching into the food (acids and fats tend to degrade plastics and break them down into possibly toxic by-products like dioxins and PCBs). However since I am traveling with this whole shebang, I wanted a quick and cleaner way to transport this stew. Yes, even Cindalou up on her health soapbox chose convenience :)

Gazpacho Fish with Avocado Salsa [Low Carb] [Low Glycemic Index]

Dive into the August/September Edition of Chef Jeena's Seafood and Fish Recipe Roundup! We love fish here at Cindalou's where wild salmon is a frequent visitor of our kitchen table, but I thought I'd share a simple, summery white fish recipe this time. Of course wild salmon (not farmed), mackerel, and other fish are much higher in healthy Omega 3 fatty acids like EPA and DHA, but summer is a great chance to enjoy a lighter, flakier white fish like whiting, wild cod, or wild sea bass (among others). Throw in some of that abundant summer produce like fresh tomatoes, herbs, and ripe avocados and you have a balanced refreshing way to add more high quality protein to "gazpacho." While Omega 3's from oily fish are vital for health, whiting offers fewer of these good fats but a nice forkful of B12, selenium, and phosphorus instead! Whiting is a relative of the cod, so substitute your favorite wild white fish if you can't afford wild whiting (it is cheapest in the frozen section of the grocery store). Note: if you eat kosher fish, many cod fish like freshwater cod are not kosher. Whiting, or silver hake, is a relative of the kosher family Gadidae fish (cod) and a few other varieties.

~1/4 c. organic red wine vinegar
squeeze lime or lemon juice
4 fillets wild caught fish of choice, I used whiting
2 ripe avocados
2 hot peppers (jalapeños) with seeds
2 thick slices red onion (garnish)
6-10 garlic cloves
1/2" fresh ginger root
5-6 fresh roma tomatoes
1 artichoke heart (15 oz canned), in quarters (drained if canned)
1 28 oz. can organic crushed tomatoes with basil (preferably Fire Roasted style)
1/2 c. dry sherry or red wine
~ 4 T extra virgin olive oil

Spices to taste:
sea salt, pepper, turmeric, a dash cayenne pepper, 5-6 sprigs fresh cilantro, a hearty sprinkle of fresh or dried dill, and fresh parsley

If using whole fresh or canned tomatoes for the bulk of the sauce, blend those tomatoes with the fresh roma tomatoes for about 1 minute on medium high in a food processor or blender (we used our VitaMix blender). Once the tomatoes are roughly chopped into a chunky sauce, add the last half of ginger root, half of the garlic, whole peppers, and red wine vinegar (or dry sherry) to the blender and run on high for about 1 to 1 1/2 minutes until the peppers and ginger are minced. Set the sauce aside.

Finely chop the rest of the garlic and add to a small frying pan with a tablespoon of virgin coconut oil (or real butter for dairy consumers) and turn to medium high heat. While the garlic is starting to lightly brown, pit both avocados. I do this the canonical way: first, I slice the avocados lengthwise, twist off one half of each avocado, and use the knife to carefully spear the pit. Once the pit is firmly in the tip of the knife, twist the avocado and loosen the pit. Discard the pit and scoop out the avocado and set aside. I chose to slice my avocado thickly and serve it on the side, but if you prefer to make fresh guacamole with it or slice it into small chunks then go for it!

Once the garlic is lightly browned, turn the heat to medium low (2-3) and add the tomato mixture from your blender. Turn up the heat to medium (4) and bring the mixture to a simmer. Once simmering, add the rinsed (defrosted if using frozen) fish fillets.

Cook covered on medium heat (4-5) for 10-12 minutes or until the fish is thoroughly cooked and flakes easily with a fork. Squeeze the lime juice into the pan and gently stir. Serve hot with the red onion slivers, quartered artichoke hearts, and avocado (or guacamole). Drizzle the extra virgin olive oil over the top before serving (don't heat the olive oil, it breaks down and becomes rancid at high heat).

Serving Suggestions: add a chopped fresh peach (preferably organic, they are highly pesticided) or a tablespoon or two of peach salsa for a nice seasonal touch.

Ingredients I wish I had on hand to make this (future tweaks, depending on the farmers market):
fresh organic red, yellow, or orange bell peppers
fresh peaches, plums, or nectarines (chopped finely with half of the fruit for garnish, half for the gazpacho)
a peeled and sectioned blood orange (half for garnish, half for the gazpacho)

Health Highlights:

Whiting (Silver Hake) Health Benefits per 3 oz cooked:

• B12 2.2 mcg (~ 37% 1993 RDA to 111% current RDA, depending upon reference)
• Selenium 34.9 mcg (50% current RDA)
• Phosphorus 242 mg (24% current RDA)
• omega 3's 466 mg (~ 27:1 ratio of Omega 3:6 fatty acids)

Nutrition Data Chart for 1 fillet

Don't forget about the Vitamin C loaded fresh veggies in the sauce! Tomatoes are known for their antioxidant lycopene content, but they are also great source of Vitamin A and C. Note that (at least to my knowledge) the lycopene concentration is higher once the tomatoes have been processed (either finely minced or made into a sauce) and cooked. The addition of fresh produce like peaches, jalapeños (or red or yellow bell peppers), and red onion all add a punch of vitamins and enzymes to aid in digestion. Ginger and garlic (two of my favorite "spices") are excellent on many nutrition forefronts. Garlic (especially raw) consumption naturally thins the blood and aids in headaches, heart disease (don't eat 400 cloves of it if you're on blood-thinning meds, however), and circulation. Garlic is also a great antibacterial- you can finely mince and crush raw garlic cloves for a quick compress or rub for a minor cut (it stings to me). It can be used to treat athlete's foot (ginger helps here also), the common cold (via the famous "Jewish Penicillin" chicken soup), in breastfeeding problems, and even improve your memory! Ginger is famous for its ability to treat indigestion, nausea and motion sickness, and improve immunity and fight viruses to name a few pointers. The little chemical helpers known as gingerols and shogaols are thought to be responsible for the digestive action in ginger, so when you add some fresh ginger slivers (or powdered ginger) to your soup, tea, or stir fry then be sure to thank those gingerols! Now you can reflect on the shogaols while enjoying your delicate, flaked fish gazpacho mmm! Don't forget to check out Jeena's Roundup of Fresh Fish and Seafood for other bloggers' favorite seafood recipes!

Purslane, Plum and Avocado Salad [Vegan] [Low Carb]

Perhaps you've heard recent hype about an obscure green weed with amazing health benefits for depression, but the truth is that purslane is an old herbal remedy-food and long-time enemy of a tidy gardener. If you're not sure about the safety of harvesting it in the wild, stop off at your local farmer's market. Now we can add "Purslane, Not Prozac" to the book "Potatoes, Not Prozac," or my personal (contrived) favorite slogan "pushups, Not Prozac." Whether you are concerned about depression, the odds are you know someone close to you who is. While exercise to alleviate depression as demonstrated by these Duke University studies may not necessarily be your cup of tea, perhaps a nice bunch of purslane in your salad, stir fry, or soup might be. Heck, while you're at it, toss in some fresh avocado and seasonal fruit- peaches, plums, nectarines. You might even forget the ominous "healthy" stuff in your meal after you take a bite.

1-2 organic plums
~ 2 lb. fresh purslane
1 ripe organic avocado
5-6 roma tomatoes
slivers red onion
oregano, to taste

Dressing:
50-50 mix of organic extra virgin olive oil, crushed red pepper, red wine vinegar, sea salt, and pepper. Wash and pat dry the purslane and plums. Tear into bite sized pieces and put in a large bowl. Slice the red onion, plums, and avocado and add to the purslane. I cut my plums into thin wedges since I prefer them that way. Add the tomatoes and toss with dressing and oregano. That's it- fast, easy and delicious healthy greens and Omega 3's all in one tidy package.

If you are waiting to be impressed, check out the Nutritional profile of purslane. Purslane is high in magnesium and Vitamin C, so helps with:

• depression
• cardiac arrhthmia
• cold and flu
• gingivitis
  

It is also high in potassium, healthy omega 3 fats, Vitamin A, folate (a critical B vitamin), and calcium. Dr. Duke in his classic herbal reference The Green Pharmacy lists purslane as packing

"... up to a whopping 16 percent antidepressant compounds, figured on a dry-weight basis."

Well, with that resume why not try some purslane with your salad? As your salad? I'm sold, although this salad's a winner even without the purslane! I adore avocado, especially when combined with fresh organic peach or plum. It's an addiction akin to peach salsa. The seasonal local plums here add a nice juicy bite of Vitamins A, C, K, and a little fiber (eat the skin, always!) with a very low glycemic load of just a few points (under 55 glycemic index and under 10 glycemic load are "low"). Don't forget the humble avocado, harbor of healing monounsaturated good fat, a large amount of fiber (40% RDI of fiber: 13 carbs, 10 fiber per 150 g.), and a plethora of Vitamins C, K, E, folate, panthoethic acid (another B vitamin), and B6. Avocado also provides a good source of magnesuim, potassium, and other trace minerals necessary for health. Actually, I could (and may) write an entire post on the wonders of avocado and its use outside the parochial realm of guacamole dip or sliced topping. But for now, you can have your feel-good food without guilt (as if anything was stopping you).

Note: If purslane is hard to find in your area, watercress, spinach, dark leafy lettuce (not iceberg) are great alternatives.

Speedy Hemp Seed Cucumber Dill Soup [Low Carb] [Vegan]

3 large organic cucumbers, washed with skin
3 cloves garlic
1/4" ginger
1 c. organic coconut milk*
1 1/2 c. unsweetened original hemp milk
~2 T. extra virgin olive oil

pinch dried spearmint leaves
dash cayenne pepper (optional!)
sea salt and pepper, to taste
hefty pinch dried dill
4 fresh basil leaves
4-5 fresh mint leaves
1 T. garlic powder

1/4 c. shelled organic hemp seed (plus extra for topping)

* you can use all hemp milk if you'd like. The coconut milk makes the ordinarily thin soup a bit thicker and more satisfying to me.

Wash, dry, and cut a whole cucumber into thirds or quarters. Add the cucumber, ginger root, and garlic to your VitaMix or other blender. For about 30 seconds, blend on medium-hi (5) while using the damper (or a long-handled spoon out of reach of the running blades) to compress the cucumber. Once the larger chunks of cucumber are chopped, turn off the blender.

Add in the hemp milk, coconut milk, olive oil and spices. Use your imagination for spices. I made this soup earlier in the summer when my mint plants were taking over the porch and begging to be used. Turn your blender to high and blend it for 1-2 minutes. I blend my soup until it is thoroughly mixed but there are still shreds of cucumber not pureed so it isn't just a single consistency. Serve cold, sprinkled with hemp seeds. This soup is quick and easy as a delicious, cooling appetizer or side soup.

I used to adore the Hungarian Cucumber Soup I made every summer, but after finally saying adios to yogurt and dairy I've not made it since. A recent onslaught of cucumbers, mint, and dill sent me craving another batch of coconut yogurt for this recipe. I will still do that in the future, but for now I'm making (dairy laden) goat milk yogurt in our Crockpot for Jon. I have to appease the dairy guzzlers in the house occasionally :) I thought a good swap for this soup would be coconut milk, but after reading on and on about Karina's love for hemp milk I decided to use it as the base.

I love hemp anyways and wanted another faucet of this amazing healthfood in my diet. This soup takes about 2-3 minutes in the Vitamix and is a nice cool, refreshing appetizer or meal. For even more protein toss in a scoop of hemp protein powder if you have it on hand. If not, no worries- hemp seed is nature's perfect little vegan package of balanced Omega3:6 healing fats, fiber (low carb!), and complete protein. All those Canadian's sure make a killing off our growing American demand for hemp!

Coconut Milk Yogurt At Last! [Dairy Free] [Soy Free] [Vegan] [Low Carb]

Alas, the coconut milk yogurt has materialized in my kitchen! Sorry for the ridiculously long wait, but as I mentioned previously in my Ginger Sea Bass post, we were waiting on the probiotic and then went to GA for vacation after my exam and blah blah. Yo don't care, right? The yogurt is here in all of its gluten free, dairy free, soy, nut, corn, yeast, yadda yadda free glory!! I am really sorry I am a month late, Seamadien :) Can you forgive me? I am loving your spinach pie and that St. Pats pot pie looks intriguing...

Anyways, back to the coconut yogurt and why I chose Christian from Stephen's Recipes for my adoption way back when. I have a very strong connection to family (at least in my mind, don't ask my mom :) ) and I admire someone who has children and not only devotes their love and energy to them, but also sets aside time to blog about allergen free living for the rest of us! Christian has a sense of humor (see the taste warning at the blog header) and is committed to providing the healthiest environment for her boys. Today in the American age of McDonald's for dinner and tv or texting during a meal instead of family conversation, family values are of high esteem in my mind. I must sound like a crazy fanatical conservative, but sorry to disappoint you Pat Roberson- I just believe in good, ethical, moral living and loving. You chose your flavor of religious, moral, and lifestyle beliefs to suit you, in so long as you do not infringe on others' rights.

In any case, put the tv remote away and don't worry about bringing a Whopper over to dinner at my place. Cindalou's practices good old family mealtime courtesies and stimulating light dinner conversation like "So Mom, what is the exact significance of Jesus being divine for you? Why do people want someone else to die for their sins? That seems like a bit of a break in the personal responsibility chain..?" Ahh, musings of a curious child with really annoying questions and an even more annoying quest for deep, "not canned" responses. I think I offend people with these questions, but I really want to understand. Can you lend me a hand? Or answer? Please..??

And please excuse my politicking; we just met our favorite candidate for NC Congress, BJ Lawson, and "Mr. Liberty" Presidential Candidate Dr. Ron Paul himself is coming to both UNC and Duke on Jon's birthday- May 2nd!! Our amazing Tarheels for Paul coordinator Paige arranged for Jon to have lunch with Dr. Ron Paul, Dr. Lawson, and a few other campaign donors for his birthday too. I'm so excited!! It's not everyday you get that offer since presidential candidates are swamped with supporters at every stop. I believe both Obama and Hillary are in Chapel Hill now as well - I'll have to go check that out. It will just be such a relief to hear something other than McCain being the only Republican candidate on the ticket. This is not true and just shows irritating ignorance. Ergh, enough political frustration - I know everyone feels it in every party (or nonparty) :) How about some gluten/dairy free yogurt goodness?

Coconut Milk Yogurt (half batch)
1 can (15 oz.) organic coconut milk or lite coconut milk
heaping 1/4 t. dairy free probiotic*

Tools Needed:
2 half-quart Mason jars (I used cleaned salsa jars)
large stainless steel spoon
2 large/medium stainless steel pots (I used a double boiler nested pot setup)
kitchen thermometer
a few old clean kitchen towels, a large pot and lid (large enough to hold mason jars) OR yogurt maker

Yeah, we have a wee bit of coconut milk hangin' around...

*I used Culturaid dairy free probiotic since it is free of many of the common allergens: gluten, dairy, yeast, corn, and soy.

*UPDATE* As several of you have pointed out, Klaire Labs has discontinued Culturaid. I've written a length response in the comments section, but to keep it short, we recommend Dr. Ohhira's, Essential Formulas Inc., Probiotic, a 60 capsule probiotic with 12 active cultures, a 5-star rating from 300+ reviews, priced at ~$34.50 - $5 (Referal Coupon Code: JOC350), or $29.50, less than the Culturaid and other competing allergy free probiotics/yogurt starters.

Instructions for Coconut Milk Yogurt
[Gluten, Dairy, Soy, Corn, Yeast Free and Low Carb/Low Fat]

1.) Sterilize your container(s):
I boiled water in my electric kettle to sterilize my yogurt jars and stainless steel pot. After the water boiled, I let it sit for 10 or so minutes while I went onto step 2. When you need two yogurt containers, just discard the hot water.

2.) Pour out the sterilizing water from the pot and pour in the coconut milk. If you didn't shake the can and the milk has separated, just give it a quick stir with a clean/sterilized stainless steel spoon. Turn the milk to medium high heat and keep your thermometer handy. Bring the milk to just boiling with your thermometer in the milk, but not resting or touching the pot (you want the temperature of the milk, not the pot). Continuously stir the milk until it reaches around 160 degrees. I've seen the range of 170-180 degrees for "normal" milk in order to kill the bad bacteria, but the canned organic coconut milk does not suffer bovine growth hormones, animal antibiotics passed into the cow milk, pesticides, or any chemical residues that can hamper regular milk. I am more lax with the temperature for this reason. If you'd prefer to go to the higher temperature, go for it, but make sure to keep stirring so the milk doesn't burn. Several discussions about this post around the internet have questioned my rationale for this step - i.e. "why boil the coconut milk at all? Canned coconut milk ought to be sterilized in the canning process". This is true. The culture requires a coconut milk temperature between 80 - 100 degrees Fahrenheit, so the 160 degrees cited above is likely overkill.

3.) Set up your yogurt-making area.

The yogurt culturing area can be a real yogurt maker or this handy type setup shown below. All that is necessary is that the yogurt stay around 100 degrees (or as close as possible). I placed 2 jars in my largest pot with a few warmed towels on the bottom to insulate the jars. I used 1 jar for steaming hot water and the other jar for the yogurt. Here's a cool site for making yogurt by livelonger on HubPages which gives nice pictures and the incubation idea of a cooler and hot water instead of a yogurt maker.

4.) Let the coconut milk cool. Check the milk comes to around 100-110 degrees before adding the probiotic starter. Once the milk has cooled, stir in the probiotic starter. If you were making normal cow-based dairy yogurt, you could use premade/purchased yogurt with live cultures instead of specialty probiotic starter. For dairy free coconut milk yogurt, we can't do this of course- hence the Culturaid.

Boil some more water and pour into one of your open jars shown above. The hot water in this jar along with the insulating towels and closed pot will help keep the yogurt jar warm so the cultures can grown during incubation.

Pour the inoculated yogurt/coconut milk into the other jar and close the lid to keep it warm. I added a few more towels for jar insulation.

5.) Cover the whole setup or your yogurt maker. I turned my pot to very very low heat (barely on) to keep the setup warm. You may not need to do this depending upon the temperature of your kitchen. It was cold and rainy when I made this (Murphy's law in action). Let the yogurt ferment for 6-10 hours. Mine took more like 10 hours since it was so cold in my kitchen (crazy spring weather). Let the yogurt rest while it ferments.

6.) After the allotted time has passed, check the coconut milk yogurt. It should be firm and more of a yogurt texture. Mine was not as thick as cow milk yogurt (which often has yucky thickeners in addition to the plain old yogurt, especially if you eat the nonorganic kind), but it was definitely thicker. It had a nice slightly sweet-sour yogurt bite to it as well as all those uber healthy (nondairy) probiotics! Now I can down yogurt by the quart like Jon, right? :) Refrigerate the yogurt when it is thick and "finished."

The probiotics in yogurt and fermented foods (kraut, etc) are the "good" guys you want in your intestines to help improve your immunity, keep you regular, build and strengthen your bones, lose weight, and detoxify you. One of my favortie online general health bloggers, Cathy Wong, has a great summary of probiotic health benefits and possible interactions. The Harvard Medical School Health Guide also has a good article with some interesting folk uses for yogurt. Probiotics are especially vital in the healing process for those with compromised digestive systems, like those with IBS, Crohn's disease, and Celiac. In addition to this dairy free yourt, I love homemade red cabbage kraut and NutriWest total probiotics. I've noticed a sincere and immeasurable difference in my digestion and energy. It's just anecdotal evidence, but it does obey my "it works" philosophy. Yet another great resource is USProbiotics.org. A general Google search on the health benefits of probiotics is overwhelming, so I'm barely scratching the surface here. Don't fret, I'll be back ranting about them much more in future posts. My other favored site for health info at World's Healthiest Foods has a great summary on (regular) yogurt. Keep in mind that this coconut milk yogurt is dairy free, but since it is cultured with the probiotics it will contain many of the same fermentation byproducts like some B vitamins.

Oh, and Melissa, I have not forgotten about the 6 line meme! Uhh, I am still struggling with 6 (positive.... or at least not blaringly negative) things to say about myself. Here's a try at 6 words that summarize who I am:

1. independent
   
2. open minded
3. compassionate (my mom might disagree when we get into politics, hehe)
   
4. tenacious (strong willed? what's the difference... it is subtle I guess)
5. assertive
6. principled (to a point of aggravation of others I'm afraid :) )

Do I get another 6 billion words to describe a bride-to-be with a few more weeks until her wedding? Suppose not .. stupid rules! Who makes up these things? Why do we need so many rules... why can't we do fun things, like list the top 6 problems with modeling the cosmic ray muon flux near the surface of the Earth? Come on, please? I could use some help and non-wedding motivation :)

Since this post is already riduclously long, I'll be back with a recipe and/or use for the yogurt later. For now I'll just stop here and go spoon some of the leftover yogurt on some freshly ground flaxseed (omega 3's, high protein, and all carbs=fiber), sliced fresh pear (keeping the washed, organic peel for fiber and vitamins), and a drizzle of blackstrap molasses (high in iron, B vitamins). Hey after writing all of this, I'll a little wiped out for a whole fancy recipe :)

A new recipe using yogurt that looks delicious is from Natalie @ Gluten Free Mommy who whipped up some yummy Yogurt Raspberry Lime Ice Cream. I can't wait to try it or something similar! I use the Vitamix to make many of our ice creams/sherbets, so maybe I'll toss some coconut yogurt into my old Raspberry Smoothie in honor of your ice cream, Natalie! (I don't use the egg protein anymore, its not necessary with the coconut yogurt and protein powders are NOT health foods- they're more like weight-building short term tools (I am still trying to gain weight & muscle) and not long term health or meal replacements. The only powder is still love is Manitoba Harvest's Organic Hemp powder- it comes in protein powder, powder plus fiber, and good old hemp seeds- all with the perfect balance of Omega3:6 fats for optimal health! It makes a killer blueberry smoothie, Yum!

Ginger Sea Trout Asian-Style Soup [Low Carb] [Low Fat]

Sorry all for the long delay between posts, we've been busy bees trekking back and forth to Atlanta for Easter and wedding planning. Nothing like a great relaxing post-prelim break of driving furiously all around North Carolina and Georgia. If you've never been to Atlanta and like pain, I recommend I-285 during rush hour -- perfect meditation time! What else are you going to do for a 2 hour (10 mile) journey across the dry, cracked pavement? Anyways, Easter was great and family visits home were more than worth the trip (I'm not just saying that because our families read the blog... no way, ha).

I hate the girly details in wedding planning though. I still think jeans and hiking up the Appalachian Trail is a great wedding. God can hike, right? I might need to check on that before I pack my favorite washed denim $3 thrift store jeans. Weddings, I have come to realize, are complicated beasts. Do you know how difficult it is to find inexpensive sundresses or casual bridesmaid dresses?!? Suggestions? Purple and green are the colors so .. if you see any .. :) Has anyone else noticed the 30% increase in price when the "w" word is mentioned?

At least I have an army of angels (oxymoron?); my mom and her friends yanked the devilish details from me (to save my sanity, I lose weight and eat like a monster under high stress. $300+ weekly food bills are frustrating, especially when you keep losing weight!). We are very very grateful guys! How many gals are blessed with volunteer wedding planning friends and great parents (both sides, how lucky!)? ~Contended sigh~ Well, now that I have this plethora of free time nipping at my heels, I can move on and get back to some gluten free goodness. Without further ado, I give you yet another fish and soup recipe! Surprise, I bet you never would have thought I cook soup, right? Nope.

3 large leaves (with stems) Chinese broccoli

2 large handfuls (~ 1 c.) fresh organic collard greens
~1/3 c. fresh organic spinach
3 small sundried tomatoes, chopped
1/4" chunk fresh ginger root, sliced thin
1 large fillet sea trout or cod
~1 T. San-J wheat free low sodium tamari
3-4 T. extra virgin olive oil or to taste
5-6 c. water

Seasonings:
pinch crushed red pepper
sea salt and pepper
a liberal shake ginger powder
garlic powder to taste

In a medium to large pot bring the water to a boil. While the water is warming up, wash and pat dry the greens and slice the ginger thinly. You can chop the greens into bite-sized pieces, but I just tore them leaf-by-leaf directly into the pot to save time. Finely chop the sundried tomatoes and add to the water.

Add the spices and tamari to the pot. Once the water is boiling, add the torn greens to the pot. Reduce the heat and let the greens cook for a few minutes until soft but still bright green. The cooking time here is flexible and depends on how mushy you like your vegetables. I like collards very soft but the broccoli and spinach are much better if only simmered for around 3-5 minutes.

Once the greens are to your liking (this was about 5 minutes for me), add the trout fillet and olive oil. I added it whole since it will break up as it cooks. Turn the heat to low and cover. Let simmer for another 2-3 minutes so the fish can poach. You do not want to overcook the fillet, so just check on it after a few minutes by prodding it with a spoon and see how easily it flakes. If it flakes easily, it is finished. Turn off the burner and remove the pot from the heat. Serve immediately.

Optional Additions at serving time (I didn't use them this time though):

• sprinkle kelp or sea vegetable of choice (high in iodine, great for your thyroid)
• dash ginger powder
  

Hey, it's not Fish Stew of the like of Natalie @ Gluten Free Mommy (which I still want to make, by the way), but this soup had a wonderful flavor and really hit the spot. Of course, ginger and leafy greens are a far cry from a tomato-based stew, but you know I can't follow directions; I can only follow my sense of smell and taste. Besides, who can pass up fresh ginger? Fresh ginger root has many health benefits, but it is particularly excellent for digestion. I love fresh spinach too, so this was a treat. Hope you enjoy it too!

Collards are a great source of dairy free calcium and chlorophyll, so load up! Collards are also high in Vitamin K, A, C, and manganese. According to a study in The Journal of Nutrition, there is some fuss about the phytonutrients in collards helping lower liver cell secretion of the cholesterol transporter apolipoproteinB-100 (apoB) by greater than 50%. ApoB transports LDL cholesterol (the "bad" cholesterol) to tissues. Maybe eating some collards would be a wise choice in view of the many problems and complications of pharmaceutical cholesterol-lowering drugs. In reality, remember we need a balance of not only nutrients, but also things like cholesterol (ie, LDL is not "bad" unless it is out of balance with your HDL). You should aim for a varied, balanced diet with food-based nutrient sources rather than pills. Isolated vitamins, minerals, and drugs are less recognizable and absorbable to the body. Collards are also a heck of a lot cheaper than a multi vitamin and cholesterol pill. Melissa @ Gluten Free for Good made a recent post on dairy-free woes with fantastic information. Check her Moo-Free Got Milk post for high calcium dairy free foods and explanations of how dairy breaks down.... literally! On an unrelated note, coconut yogurt is incubating now, so it should be up soon... only a month or so late. That's all for my ranting, until next time...slurp!