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Category: Recipes - Organic Lifestyle Magazine Category: Recipes - Organic Lifestyle Magazine

Greens Nutrition Powder DIY – Could This Replace Our Veggies?

Vegetables are an important part of our diet, but are they really that important?

Yes.

Skip to How To Make Your Own Greens Powder

The evidence for why we should eat more vegetables keeps on growing. A lower incidence of cardiovascular disease, type 2 diabetes, stroke, eye disease, asthma, chronic obstructive pulmonary disease, osteoporosis, and many forms of cancer are all associated with higher vegetable consumption.

Even with all of the evidence supporting the fact that increasing your vegetable consumption is one of the best things you can do for your health, 87% of the United States population did not meet vegetable intake recommendations from 2007 to 2010. This percentage is based on the CDC recommendation to eat two to three cups of vegetables daily, an amount you can easily eat in one meal if you have two sides of vegetables, and only 13% of the population was able to do it.

But that was back before 2010, things must have changed for the better, right?

In a study conducted by the Produce for Better Health Foundation, they found that vegetable and fruit consumption has declined by 7% from 2009 to 2014. They are expecting a growth in vegetable and fruit consumption by 4% in the next 5 years, but an important question still remains. Why are we still struggling to eat more vegetables?

Human Nature Trumps Logic

It doesn’t matter how much evidence supports a specific lifestyle change, humans will always crave certainty and simplicity. Why bother to use fresh produce and spend precious time making something that you and your family may not like when you can get a pre-made meal?

Even though many other factors are involved in our behavior, it is important to recognize that our brains tend to value simplicity and certainty over logic and evidence. Our brains are just not made to handle the complexities of life, but they do know what tastes good and what feels good and would much rather stick to that.

This is part of the reason why most of us will revert back to our old habits after starting a new diet. It doesn’t mean you have a lack of discipline or that you will never be healthy, it simply means that you are fighting against human nature, and human nature always wins, eventually. The key to adopting a healthy lifestyle is to make human nature work for you, not against you.

Related: 8 Easy Steps to Health & Detox Cheap and Easy Without Fasting – Recipes Included

Making Health Easy

71% of American adults consume supplements daily, which is much higher than the 13% who consume two to three cups of vegetables daily. This statistic is a stunningly accurate depiction of human nature. Even without evidence to back up the claims of most supplements, we gravitate toward them like flies to a fly trap. Supplements are so irresistible because, when they work, they make health easier. All you have to do is swallow a capsule and you magically heal your joints or cure your inflammation. Everyone will sign up for that!

Quality supplements are a win-win for your mind and body and a great way to make human nature work for you, not against you. However, it is impossible to take supplements that contain all the benefits and nutrition that are found in fruits and vegetables. The whole vegetable is more nutritious than the sum of its parts, especially when those parts are heavily processed to form a supplement.

But what about greens powder supplements? Over the past decade, green nutrition powder supplements have exploded onto the supplement scene, challenging our definition of what a “whole food” really is.

An Easy Way to Get Your Vegetables?

Vegetable dehydration has been used by humans for hundreds, if not thousands, of years to keep the food from spoiling and maintain the integrity of most of its nutrients. If you then put those dehydrated vegetables into a high-speed blender, you will have a greens powder that is easier to consume than a fast food meal and much healthier than not having any quality produce at all.

Before you order a container of greens powder, you must know that nearly one-third of greens powder supplements don’t live up to their dietary claims and may actually be harmful, according to a report from ConsumerLab.com. One of the supplements mentioned in this report was Vibrant Health’s “Green Vibrance” product, which contained roughly 24 micrograms of the carcinogen arsenic per .4-ounce serving. This far exceeds the 10-mcg-per-34-ounce safety limit established by the Environmental Protection Agency.

This doesn’t mean that you should disregard all greens powder supplements. The same ConsumerLab.com report found that Green Max Powder from Swanson and Juice Plus+ Garden Blend capsules are trustworthy and safe products.

High-quality greens powders still will not have the same benefits as eating whole fruits and vegetables. This is partly because light, air, and heat exposure can render some of the vitamins and other nutrients in fruits and vegetables useless to our body. And there is no way of guaranteeing that the supplement you are taking hasn’t been exposed to too much light, air, or heat, rendering vulnerable vitamins like C, E, K, A, B-6, and B-12 inactive.

Even if some of the vitamins are destroyed during processing, greens powders will still contain many of the same nutrients and antioxidants that you will find in whole vegetables, making this one of the few supplements capable of living up to its health claims. The only way to ensure that you have a nutritious greens powder that lives up to the hype is by making it yourself.  It is a simple and easy way to promote your health and the health of the environment.

The Power of Making Your Own Greens Supplement

In the United States, 30 to 40 percent of the food supply is made up of food waste, and edible food scraps like carrot greens, beet greens, and greens that are not “perfect” make up a portion of this food waste. Carrot greens and beet greens are as nutritious as the carrots and beets that we eat, but what are you supposed to do with them? And what can you do with the leftover greens before they go bad?

Dehydrate them and blend them into a fine powder, and you will have your own nutrient-packed greens powder that helps you and the environment.

How To Make Your Own Greens Powder

You don’t need a laboratory to make your own greens powder – all you need is greens, a source of consistent dry heat, and a high-speed blender.

Step 1

Gather all the greens that will not make it into your meals. Beet greens, carrot greens, spinach, kale, arugula, chard, lettuce, and even sprouts like broccoli sprouts will be perfect additions to your greens powder.

Tip: blanching your leafy greens for four minutes will help to increase the shelf-life of your greens powder, but it comes with the risk of destroying some vitamins. Personally, I have never blanched my greens before dehydrating them, and they have kept well for over 3 months. However, it is important to mention that I have no way of measuring their quality other than smell and taste.

Step 2

Rinse and lay your greens out so that they have consistent ventilation and exposure to heat. This is harder to do by sun drying or using the oven, so it is best to use a dehydrator.

Tip: Make sure your vegetables are dehydrating in an environment with lower humidity. More moisture means longer dehydrating times and a greater chance of spoilage.

Product Suggestion: The Nesco FD-75A Snackmaster Pro Food Dehydrator is a reliable dehydrator that I have used for almost two years without any problems. Its lowest setting is 95 degrees Fahrenheit, so it ensures that the vitamins will not be denatured by heat.

Step 3

Let the vegetables dehydrate at temperatures around 100 degrees Fahrenheit to preserve their vitamins.

Take them out of the dehydrator when they are completely dry and crisp to the touch.

This may take between 12 and 72 hours depending on the quantity and type of greens you are dehydrating.

Tip: If you are dehydrating greens with the stems attached, it will take about 12-24 hours longer for the stem to fully dry.

Step 4

Take your dehydrated greens, put them in a blender, blend them into a fine powder.

Tip: Add powdered stevia if you’d like to give it a sweeter taste.

Product Suggestion: The NutriBullet works really well for making greens powder.

Step 5

You now have your own greens powder!

Store it in a glass container in a dry environment.

Tip: Store it in a tinted jar, like a Miron violet glass jar, to protect it from light damage. You can also add a silicone moisture packet to ensure that moisture doesn’t spoil your powder.

The Easiest Way to Supplement Your Diet With More Vegetables

Now you have your own homemade greens powder with (almost) all of the vitamins and antioxidants intact, along with some of the enzymes and phytonutrients. Add a tablespoon or two of your homemade greens powder to soups, salads, dressings, sauces, or smoothies. With just one tablespoon, you will supplement your meal with almost two cups of vegetables without any extra preparation. Then add in these salad and lemonade recipes into your life and see how that feels.

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How To Make Natural Body Butters That Actually Moisturize Your Skin

“Love the skin you’re in.” Though it may be cliche, take a moment to think about why you wouldn’t want to take care of your body’s biggest organ. After all, your skin is one of the first things others notice about you, so it pays to keep it in the best shape possible.

There’s just one problem. Most of us do a pretty terrible job of tending to our skin. Sure, we slather on some sunscreen on a hot summer day or casually rub in lotion during winter dry spells, but few people take the time to think about what’s really going on their skin. That’s a mistake. Your skin does more than look pretty, it’s actually a natural barrier, the first line of defense that keeps toxins from the outside world from getting inside you. However, your skin is far more permeable than most people notice.

Think of a nicotine patch. It works by allowing trace amounts of addictive chemicals to be absorbed directly through the skin and into the bloodstream. Just as skin is no barrier against a flood of nicotine, it also doesn’t prevent any other chemical from going through. This means that any chemical product you put on your body (bug spray, lotions, makeup) have every possibility of flowing through your bloodstream.

If that doesn’t scare you, it should.

Using Conventional Lotions? Think Again.

In today’s world, smelling amazing is no guarantee that something’s actually good for you. Your lavender scented lotion might be a pretty purple color and even come with flowers on the label, but chances are that most of the contents of that bottle never came close to a plant.

Below are some of the common chemicals used in conventional lotions and their effects on your body and the planet.

Paraffin: Made from petroleum, this chemical is known for coating your skin in a thin plastic covering, clogging pores and building up toxins along the way.

Parabens: A common cosmetic preservative in over 10,000 beauty products, parabens have been shown in studies to have connections with cancer, and they disrupt your body’s endocrine system by mimicking the hormone estrogen.

Propylene Glycol: Used as a moisturizer in many lotions, propylene glycol has been shown to inhibit skin cell growth and cause irritation, and some evidence points to it causing kidney and liver abnormalities.

Sodium laurel sulfate: Over 90% of personal care products have some form of sodium laurel, a chemical known for breaking down your skin’s moisture barrier so that it (and other chemicals) can easily get into your bloodstream. Studies have shown that SLS can lead to hair loss.

Ready to exchange these icky products for something a little less toxic? Keep reading to learn about the importance of taking care of your skin the natural way.

Natural Body Butters: The Quality Comes from the Ingredients

When it comes to taking care of your skin, nothing can compare to a natural body butter. Actually, “body butter” is a general term used to describe dozens of different body creams that are dense and full of nutrients that add extra hydration to your skin. Most body butters are filled with essential oils, vitamins, and nutrients that make them invaluable in a skin care routine. There is a huge range of ingredients that can be used to make body butters, all of which have distinct benefits that make them useful in a variety of ways.

In most cases, body butters are made from cold pressed oils that are extracted from nuts, seeds and fruits, and then combined with fatty acids and other forms of oil to thicken the consistency. Most body butters are solids at room temperature that melt from your skin’s heat when you slather them on, creating a deeply moisturizing treatment that lasts for hours.

Some of the best benefits of natural body butters are described below.

  • Plenty of Moisture: Skin sucks in everything you put on it, but thankfully natural body butters will provide nothing but hydration. Nut-based butters are filled with emollients that provide skin soothing moisture long after conventional lotions have quit.
  • Protection: The thick ingredients in body butters form a protective barrier over your skin to keep moisture in check. This prevents you from drying out in heat, hot sun or cold winter air that otherwise sucks away moisture. Instead of relying on parabens like other products, natural butters take advantage of the natural emollients found in nuts and seeds to trap moisture deep into the fatty layers of your skin for optimal moisture protection.
  • Skin Nourishing Vitamins: No matter the type, body butters are rich in omega 3 fats that benefit you both inside and out. These highly moisturizing fatty acids help keep inflammation in check and make vitamins far more accessible for your skin to absorb.
  • Reduce Wrinkles: Allowing your skin to dry out is a quick way to start looking old and faded. A better option is to protect yourself with moisturizing body butters that help your skin retain its elasticity so you keep a healthy glow, no matter your age.
  • Softer Skin: Chronic, chapped skin is no problem when combated with the moisturizing power of homemade body butter. Regular treatments of this rich cream can eliminate dry, cracked skin and even clear up chronic conditions like eczema. Just slather on some body butter immediately after showering and your skin will stay noticeably softer throughout the day.
  • Affordable: Are you currently paying a small fortune for your skin care products? Switching over to homemade body butters will save you money, and you’ll get to control exactly what goes in them.
  • Cuticle Saver: If your cuticles look ragged much of the time, a gentle coating of body butter will help them stay hydrated and healthy, getting your nails back to top shape in no time.
  • Stretch Mark Solution: Having children can be brutal for your body, but a little body butter can make those scars a little less visible. Regular treatments of body butter help the skin to heal and regenerate, which means you can hide the appearance of stretch marks before they get out of control.

Top Ingredients for Making Homemade Body Butter

There are so many ways you can make your own body butter, you’re truly limited only by your creativity. Whether you choose to stick to staple ingredients like coconut and shea butter or opt for something a little more exotic like cupuacu or jojoba butter, the possibilities of what you can do is endless.

While it’s usually best to plan on using a ration of 75% solid to 25% liquid oil for your natural butter, the oils listed below are some of the best to invest in when first getting started.

Almond Butter: You want to lick yourself all day when you make a butter with sweet almond oil. This thick, rich butter is great for moisturizing and is a smart way to hydrate a dry scalp.

Cocoa Butter: Known for being a highly stable fat, cocoa butter can last on your shelve for years and is flush with natural antioxidants. A silky smooth texture and delicate fragrance makes it useful for a wide range of products, and pregnant women have been relying on cocoa butter to prevent stretch marks for centuries. Because of the high moisture content of cocoa butter, it’s not always a great choice for oily skinned people.

Shea Butter: Definitely one of the most popular butters available today, shea butter has a unique fatty acid composition that makes it versatile for many products, including dry skin, massage creams, and sun protection. A great all around oil, everyone can benefit from a little shea butter in their life.

Jojoba Butter: If you need an intensive moisturizing boost that only the best can get you, jojoba oil is worth checking out. Perfect for treating eczema and psoriasis, jojoba oil works well on all skin types.

Coconut Oil: With a melting point so low it’s practically a liquid at room temperature, coconut oil gives your body a delicious tropical smell and is great for treating troubling dry spots.

Cupuacu Butter: Made from the cupuacu fruit (commonly grown in Brazil) cupuacu butter is a perfect ingredient to add to your homemade hair conditioner, though it should be used sparingly on your skin if you tend to be oily.

Two Ways to Make Your Own Natural Body Products

Interested in making your own body butter? These recipes will get you started!

Extra Hydration Body Butter

You could truly spend weeks trying out recipes for different types of body butter, but for your first batch, you’ll want to go for something as nourishing as possible. This recipe combines four types of butters into one batch in order to get you maximum skin hydration. Great for babies or anyone with sensitive skin, this butter also makes a good gift.

Take half a cup each of shea butter, mango butter, coconut oil, and olive oil, and combine them all into a double boiler on medium heat. Stir the mixture constantly until it all melts and remove it from the heat. If you’re looking for a particular scent, you can add between 10 to 30 drops of essential oil. Put the entire mixture into the fridge and let it cool for an hour, or to the point where it starts to harden but is still pliable. Take a hand mixer and whip the batch for 10 minutes until fluffy, after which it should be put back in the fridge for 10-15 minutes. Once set and somewhat hardened, you can store your butter in a glass jar with a secure lid and use it like any regular lotion. So long as your home is less than 75 degrees F, the butter will stay whipped. Any hotter than that, and you should store it in the fridge between uses.

Homemade Hand Lotion:

While not truly a body butter recipe, this lotion uses all natural ingredients for a hydrating blend that is too good to miss out on. Body lotion and body butter are more similar than they are different, but the difference comes from the liquid content. Lotions sometimes contain up to 70% water, and the moisturizing effects don’t go as deeply or last as long as body butters. Even so, lotions are great when your skin needs a quick pick me up but doesn’t want all the excess hydration of a true body butter.

Instead of water, this recipe relies on oil for its texture, making it more hydrating than other versions. To make your own lotion, combine a half cup of liquid oil (almond works well), with a quarter cup each of coconut oil and beeswax. Melt them together in a double boiler, stirring constantly so nothing burns. Once everything melts, add a teaspoon of Vitamin E and a few drops of essential oil. Pour the mixture into a glass jar with a tight fitting lid, and dip in whenever you need an extra hydration boost. This product is best used within six months.

Simple Tips For Using Natural Body Products

Using body butters and lotions is a fairly straightforward process. In essence, you put a little butter on your hands and rub it in where you want it. Even so, the tips below can help answer some of your questions about use.

  • Body butters are super concentrated, so a little goes a long way. Take a tiny amount and carefully warm it with your hands before putting it on your body so that it absorbs more easily into your skin.
  • The kinds of butter you purchase for your body butter is crucial. Look carefully on labels for terms like “unrefined,” “crude,” and “cold pressed,” as these are signs that the oil was extracted through natural methods, not high heat that destroys the butter’s natural nutrients.
  • So long as you store your butter in an airtight container, it should last for a year or more.

In Summary

Your skin does a lot for you, so it pays to take care of it. By relying on natural skin care remedies like body butters, you’ll be keeping your body’s biggest organ in top shape. Add some homemade body butter to your skin care routine, and your skin will stay hydrated, healthy and beautiful, at almost no cost to you.

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You Need Sulforaphane – How and Why to Grow Broccoli Sprouts

Brain Enhancing, Fat Burning, Cancer Preventing, DIY Homemade Supplementation

It is not another drug or folk remedy. You can prevent many forms of cancer, improve gut health, establish healthy body fat composition, enhance brain function, detoxify your cells, and reduce depression with this one miracle compound.

It’s called sulforaphane, and it is naturally produced when cruciferous vegetables are damaged. We initiate the reaction that creates sulforaphane with the process of chewing, which allows us to reap a plethora of benefits that make the scientific research on sulforaphane look like a late night TV ad.

The Scientific Sales Pitch

Although there are many proposed effects of sulforaphane, let’s stick with what has been studied. Sulforaphane has been shown to prevent the growth of many cancers including breast, prostate, colon, skin, lung, stomach, and bladder cancer. The risk of common diseases like diabetes, heart disease, gastric disease, neurodegenerative disease, ocular disease, and respiratory diseases are reduced with the consumption of sulforaphane as well. Even behavioral disorders like autism have been helped with sulforaphane supplementation. And if that isn’t enough, sulforaphane has been shown to decrease fat gain and improve body composition in mice. All this is possible because sulforaphane stimulates protective and detoxifying mechanisms in the cells. This allows the cells to eliminate environmental toxins like mercury and air pollutants from the body and repair themselves from the damage caused by oxidative stress.

The Best Source of Sulforaphane

With positive and protective effects on almost every cell in the body, sulforaphane is like a health insurance policy for your cells. This compound can be found in raw or minimally cooked cruciferous vegetables like broccoli, kale, cauliflower, and Brussels sprouts.

It is important to note that sulforaphane cannot be produced from vegetables that are cooked at a temperature above 158 degrees Fahrenheit. This is because the enzyme that helps create sulforaphane is deactivated when is heated above 158 degrees Fahrenheit.

The enzyme that helps create sulforaphane may also become less active in mature cruciferous vegetables, so it is uncertain how much sulforaphane you will actually get from mature plants. This is where crucifer sprouts save the day. Due to their increased enzyme activity, crucifer sprouts are the best source of sulforaphane. But one sprout, in particular, may provide the most sulforaphane of them all. That sprout is the broccoli sprout.

Where To Get Broccoli Sprouts

After seeing the benefits of broccoli sprouts it is tempting to add that $10 bottle of broccoli sprout capsules to your cart, but don’t let the tempting price fool you. At $10 per bottle, you are spending 20x more than if you bought broccoli sprouts in the store, and supplements can’t even guarantee that they actually have any sulforaphane or enzyme activity.

With store bought broccoli sprouts you can at least guarantee that you are getting sulforaphane in your diet. However, store bought broccoli sprouts will run you about $1 per ounce when you can easily grow them at home for the cost of ~9 cents per ounce.

With one 64 oz mason jar, a seed strainer lid, broccoli seeds, a glass bowl, and water you can grow up to 15 pounds of sprouts per pound of broccoli seeds. That means you can have a half pound of sprouts every week for over 6 months. Fifteen pounds of broccoli sprouts would cost you $240 if you bought them in the store or almost $5,000 in capsule form, and you can get them for less than $50.

How to Grow Your Own Broccoli Sprouts

Growing your own broccoli sprouts is simple and easy. It doesn’t require gardening skills, and after less than a week you can have up to half a pound of delicious broccoli sprouts for the cost of less than a dollar.

Here is what you need:

  • Organic broccoli seeds for sprouting (~$15 per pound)
  • A 64-ounce mason jar (~$10 per jar)
  • Strainer sprouting lids that fit the mouth of your jar (~$9 per lid)
  • A glass bowl
  • A cool, dark place
  • Optional: full spectrum light
  • Optional: salad spinner

Estimated yield: 3 tablespoons of seeds will most likely sprout to a half pound of broccoli sprouts in about 5-7 days.

Step by Step Guide to Sprouting Your Broccoli Seeds

Step 1

Put 3 tablespoons of broccoli seeds in your mason jar, cover the seeds with cool, distilled water or spring water (60-70 degrees Fahrenheit), and swish the water around gently. Put your mason jar, with the sprouting lid on, in a cool dark place for 6-12 hours to allow the seeds to soak.

Step 2

Drain off the water by tipping the mason jar to let the water pass through the strainer. Take the glass bowl and rest your mason jar inside of it so that the remaining water can drain. Put it in a cool dark place for 8-12 hours to let the seeds drain and sprout.

Tip: make sure the jar is tipped enough so that the seeds can drain and have adequate airflow. The most common cause of poor sprouting is inadequate drainage.

Step 3

Rinse the seeds 2x daily and put the jar back in the bowl in a cool dark place so it can drain. It might help to set reminders on your phone.

Here’s what mine looked like 60 hours after the beginning of the first rinse:

Tip: Try not to expose them to too much light until most of them are sprouted with tiny yellowish leaves.

Step 4

After 3 to 4 days you will notice white sprouts with tiny yellowish leaves coming from the seeds. When this happens for most of your seeds, you can begin exposing them to indirect sunlight or a full spectrum light bulb so that they can start to green up. Continue to do the same rinsing process as before.

84 hours after the beginning of the first rinse:

Step 5

After a day or two of light exposure, rinse them once again, and let them drain overnight. The next morning they will be ready to eat!

After the first day of sun exposure:

The finished product, about 6 ounces of broccoli sprouts from 2 and a half tablespoons of broccoli seeds:

 

Bonus Step: How to Increase Sulforaphane content by 3.5x

Studies have actually been conducted to find out how to increase the bioavaliability of sulforaphane from broccoli sprouts. One study found that If you want to get the most out of your broccoli sprouts, you must never expose them to temperatures greater than 70 degrees Celsius (158 degrees Fahrenheit). However, if you let them sit in 65 to 70 degree Celsius (149 to 158 degrees Fahrenheit) water for 10 minutes, you can increase sulforaphane content by around 3.5 fold. The greatest increase was found at 70 degrees Celsius (158 degrees Fahrenheit) with a rapid decrease when the sprouts were exposed to greater temperatures.

To try this broccoli sprout hack at home all you need is a pot, thermometer, a glass bowl, a timer, water, and your broccoli sprouts. Put your broccoli sprouts in a glass bowl while you heat up the water in the pot until it reaches 70 degrees Celsius. Cover your sprouts with the water and set your timer for ten minutes. Check the temperature of the water that the sprouts are in every couple of minutes and add 70 degree Celsius water to the broccoli sprouts periodically to maintain the temperature between 65 and 70 degrees Celsius. After 10 minutes, drain the sprouts, pat they dry, eat them, add them to a smoothie, or store them in the refrigerator.

If that description was to confusing, check out how Dr. Rhonda Patrick hacks her broccoli sprout sulforaphane content:

How to Store Your Sprouts for up to Six Weeks

To keep the sprouts fresh and nutritious for six weeks follow these steps:

  1. Eight to twelve hours after the final rinse and drain, pat your sprouts dry and/or use a salad spinner until the sprouts are reasonably dry. Nothing kills produce quicker than refrigerating it wet.
  2. Put the sprouts in a plastic bag or container that will ensure minimal exposure to air. If they are exposed to too much air they may dry out completely.
  3. Refrigerate them for up to six weeks and eat them whenever and however you like.

Enjoy!

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7 Days of Meatless Meals the Whole Family Can Agree On

I get asked often why I chose to switch to an ovo-vegetarian diet. The ever present questions,“What do you eat?” and “Where do you get your protein?” typically come in a condescending tone paired with a scrunched face of disapproval or disgust. This took me by surprise at first, but after years of the same questions, I have come to laugh at the common misconceptions and use them as a chance to explain the morality of the decision for me, the reality of proteins available, and the array of health benefits.

After the initial seemingly startling news that my home is meatless, the second round of statements are something like, “Oh I could never do that. I love meat too much,” or “I wouldn’t even know where to start.”

I can’t argue with anyone’s choice to eat as they please, but I can help to refute some common misconceptions about a vegetarian diet lacking in both protein and the essential micro-nutrients we all need.  I’ll do that below by giving 7 examples of vegetarian meals that will feed the whole family and are jam packed with the essentials for a healthy, happy, hearty meal.

Before addressing meals, though, I find it necessary to address the common misconception that a vegetarian diet is lacking in protein. A huge contributor to the idea that meat is the primary source of protein is the food pyramid. We are exposed to the food pyramid at a very young age and it continues to be pressed from grade school through high school. It is also pushed heavily by the dairy and meat industries by way of media, television, radio, etc. While watching your evening television show, try counting how many times you see a commercial talking about the food pyramid, meat, or dairy. It will surprise you.

The reality is that through these ideals, two-thirds of Americans are overweight or obese, and childhood obesity has grown exponentially in the last 30 years. Not only have the obesity rates risen, so have diseases like osteoporosis. This is due to the hydrochloric acids needed to digest meat. To neutralize these acids, our bodies use our internal source of calcium. In fact, a study published in the Medical Tribune by Michigan State (found in the book, Diet For New America), showed that female vegetarians averaged 18% bone loss while their meat-eating counterparts averaged 35% bone loss leading to osteoporosis.

What many people don’t realize is that there is protein in many of our other food groups. Foods in the legume family are a great example. Green peas contain 7.9 grams of protein per cup, taste great, and can be used in a variety of different meals. Quinoa is a grain that contains 8 grams of protein per cup. Beans are another huge protein source. Just two cups of kidney beans contain about 30 grams of protein — more than a Big Mac at McDonald’s, which has about 25 grams. Even a cup of chopped broccoli contains 8.1 grams of protein.

These are just a few examples of protein-rich foods that are healthy and taste great. Outside of those factors, our bodies digest a vegetarian/vegan diet faster than one with fat, heavy meats. With a vegetarian/vegan diet, we feel fuller faster, and overeating is less likely to occur.

The USDA nutrition database states that the average vegan male needs 63 grams of protein a day, and the average female, 53 grams per day, a quota easily met when nearly all vegetables, grains, seeds, beans, and nuts contain protein. Now that we have a better understanding of some of the key misconceptions let’s get cooking! Here are 7 meals that are protein heavy, delicious and sure to be a hit with the family.

broccoli slaw stir fry

  1. Broccoli Slaw Stir Fry – 24 grams of protein

Great for a busy night when there isn’t much time to prep dinner. Takes about 15 minutes to prepare and is high in protein, fiber, and vitamin C.

  1. Squash and Quinoa ChiliSquash and Quinoa Chili – 23 grams of protein

Not only is it a great source of protein, but this meal provides a whopping 60% of your fiber intake as well. A base of butternut squash, quinoa, and kidney beans that can be prepared in just an hour! Great for those winter evenings in or to freeze for lunches.

  1. simple black bean burgersSimple Black Bean Burgers – 22 grams of protein

With just canned beans, eggs, and some bread crumbs, you can create a summer favorite. Add some sweet potato fries and the kids won’t be the wiser.

  1. vegetarian tacosTacos – 18g and up

This is a simple switch from the typical tacos you would make at home. Substitute black beans  or a soy substitute (my favorite is soyrizo) for the meat.

  1. sweet-potato-pizzaSweet Potato Pizza – 22.2 grams of protein

A great twist on a traditional pie that the kids can have fun helping decorate. A great way to make eating their vegetables more fun.

  1. stuffed bell peppersStuffed Bell Peppers – 18 grams of protein

A colorful addition to any dinner table. Prep for this dish takes some time, but if you are having family over and want to impress, this is one of the dishes I would go for. Always a hit with my family.

  1. Vegetarian EnchiladasVegetarian Enchiladas – 34.9 grams of protein

Another example of a great, well-known dish that can be slightly tweaked using beans. Jackfruit is a great alternative as well, which makes for a fantastic vegetarian dish that everyone can enjoy.

There you have it! The recipes vary with portions, size, and desired additions as far as protein and other nutritional content, but you get the idea. There are so many possibilities! A week’s worth of meatless meals to get you started on your journey to a new lifestyle if you so choose. And the next time you discover someone you know is a vegetarian, you will have a better idea behind the health reasons and the simplicity of the choice!

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Pulses – Beans, Peas, Lentils, Chickpeas – How to Soak, Recipes, and More

Do you avoid beans? Do you find them difficult to cook? Are they too time consuming with all the soaking? Do you buy a few cans to make chili or grab a container of hummus without ever thinking about the huge variety of bean dishes you’ve never tried?

Pulses are nutritious, tasty, and affordable. There are so many new recipes to choose from and a lot of classic recipes as well. Yes, there’s beans and rice, baked beans, split pea soup, bean soup, lentil stew and more. There’s also pasta made from pulses and nutritious gluten free flours to use for baking and frying.

Pulses make a great addition to any diet. They are a wonderful source of protein, fiber, and nutrition. And they are delicious!

Pulses include:

  • Dried peas – split and whole
  • Beans – all varieties
  • Lentils – multiple varieties
  • Chickpeas – also called garbanzo beans

Pulses and Digestion

Do you avoid beans because they are difficult to digest? Do they give you gas? Well, you’re not alone, but this, too, can change.

  • You need to start with small servings and work your way up to larger servings to increase your body’s natural enzymes.
  • Soak your pulses, including split peas and lentils.
  • Consider using added enzymes. Beano is a well-known example. Beanzyme is a vegan option.
  • Many people soak their beans overnight (but don’t soak lintels for more than 6 hours or they’ll get soggy).

Long Soak Method

Soak beans in a glass or stainless steel bowl or pot. Use filtered water. Cover beans with at least 4 extra inches of water. (They soak up a lot of water). When you’re done soaking them, drain and replace the water.

Quick Soak Method

Bring beans to a boil. Remove from heat and allow beans to soak for 1-4 hours. Drain, rinse beans, replace water, and cook.

Peas

Split peas make a quick an easy soup. For every cup split peas, add 2-4 cups or more of water. (Depending on how thick you want it and whether or not you add other vegetables.) Bring to a boil then turn it down to a simmer. Cook for 30-45 minutes – until peas are soft. You can eat it as it is, process it in a food processor or blender, or process half and recombine.

That’s the basic recipe. Where you go from there is up to you. Some choose to use chicken stock or vegetable broth instead of water. Many recipes call for finely chopped onions, garlic, celery, and carrots. Some also include potatoes. You can add butter, bacon fat, or a dash of olive oil. Consider adding bay leaves, thyme, mint, pepper, marjoram, rosemary, parsley, or a combination of spices. Add salt when it is cooked.

  • Meat eater? Include bacon, ham, or sausage.
  • Vegetarian? Top soup bowls with shredded mozzarella and chopped tomatoes.
  • Vegan? Add garlic and caramelized onions for a simple soup. Add other veggies for a more complex soup.

Garbanzo Beans

These beans have garnered quite a reputation in the last decade as hummus gained in popularity. The rather expensive store bought dip is easily made at home for a fraction of the price, and it’s fun to play with.

Soak your beans overnight or use the quick soak method. Before cooking, strain the beans and rinse well.

Cover with 2-3 inches of water, bring it to a boil, and reduce to a simmer. Cook for 1-1 ½ hours. You can use a pressure cooker for faster results or a slow cooker if you have the time and patience. Check the water level and add water if needed.

You can also make hummus with raw garbanzo beans. First soak them for 24 hours. Change the water and rinse the beans at least once during that time.

Hummus

  • 2 cups of cooked garbanzo beans
  • ¼ cup extra virgin olive oil
  • 3 TBL tahini or another nut butter (peanut, cashew, almond)
  • 2-2 ½ TBL lemon juice

Add ingredients to a food processor with an S blade or a blender.

You can add whatever you want to add to make variations. Try adding any of the following:

  • Cooked or raw red pepper
  • Jalapeno or habanero peppers
  • Orange and orange zest
  • Lemon zest
  • Garlic (2-3 cloves or more, cooked or raw)
  • Avocado (use lime instead of lemon and add a pinch of cumin)
  • Spinach or zucchini
  • Artichokes
  • Sundried tomatoes or oven roasted tomatoes
  • Pumpkin (1 cup pumpkin puree plus a little cinnamon and cayenne)

Lentils

Like beans, there a million recipes for lentils. You can make soups, casseroles, curries, fillings, spreads, salads, baked goods, and more. Our current favorite is a weekly creation using whatever leftover greens we have in the fridge.

Kristina’s Lentil Stew Recipe

  • 8 cups green lentils (you don’t have to, but I prefer to soak them)
  • 2 medium onions
  • 3 cloves of garlic
  • 3 cups roughly chopped greens (can be spinach, kale, collards, chard…whatever you like)
  • 2 medium sweet potatoes, cubed
  • 1 zucchini, quartered
  • 1 dash garam masala
  • 1/2 tsp curry powder
  • 1/4 tsp cumin seed
  • 1/2 tsp dried ginger
  • 1 dash smoked paprika
  • 1 dash chili flakes (more if you like spice!)
  • 1/4 tsp dried coriander
  • 6-10 whole cloves
  • 5-10 bay leaves
  • 1 can coconut milk
  • 2 tbsps coconut oil
  • 1 tbsp tomato paste
  • 1 tsp apple cider vinegar
  • 4-6 cups vegetable broth
  • Cilantro and lime wedge to garnish

Let the oil heat in the pressure cooker (if you don’t have a pressure cooker, use a large stew or stock pot) on low heat. Put the garam masala, curry powder, cumin seed, dried ginger, smoked paprika, chili flakes, and coriander in the oil to toast them, stirring occasionally.

Add the onions and garlic after about 30 seconds. Let them simmer 2-5 minutes or until they soften.

Pour in the apple cider vinegar, coconut milk, and tomato paste. Stir. Let those combine for a minute. Turn up the heat to a medium and add in the greens, sweet potatoes, and zucchini. You can use these specific vegetables or what you have on hand or those you prefer, like carrots, other squash or something else (I do not recommend broccoli). Give the greens and other vegetables about 5 minutes to simmer and soften. If at any time in the cooking process you need more liquid, add some of the stock.

Add the lentils in on top of your mixture. Fill the pot to the top of the lentils with broth. Put the bay leaves and the cloves in a spice ball or tea strainer and add them on top.

Seal the pressure cooker, turn the heat on high, and leave the lentils to cook for roughly 12 minutes (times may vary based on your individual pressure cooker).

If you aren’t using a pressure cooker, bring the whole pot to a boil then reduce to a slow simmer and let it cook for 20-30 minutes until the lentils reach the consistency you want. Serve in bowls topped with cilantro and a squeeze of lime.

The recipe itself is vegan, but you can add meat if you like or substitute chicken broth. Sausage works well with this recipe. You can also top it with some feta cheese or yogurt. Play around with your veggies and spices to see what you like best.

The end result will be a hearty, healthy, warming stew with minimal fuss and lots of flavor.

Conclusion

If you are ready to cook with pulses, you can easily find thousands of great recipes on the Internet. Don’t be afraid to make them from scratch. A little planning is all it takes to save money, make the best, and avoid adding cans to the landfill. Just remember – soak well, rinse well, and start off with small servings.

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How To Grow Spirulina at Home

(Algae Industry Magazine –Dr. Aaron BaumThe popular image of algae farming is bubbling green columns and white-coated scientists and seems out of reach for ordinary people. Is the experience of algae farming limited to professionals? A growing network of DIY algae farmers is proving that we can all participate, by creating successful algae ponds and growth tanks in our own homes.

These are not mere science projects. Because of the high rate of algae growth and their potential nutrient density, it is possible to produce enough in a single window to significantly supplement an ordinary person’s experimentalist’s diet.

Helping these folks is the mission of our lab and website, Algaelab.org. Although there are many kinds of algae, and we’re committed to helping people grow any strain they’re interested in, we believe that Spirulina is the best species for DIYers to start with, for three main reasons:

Spirulina in microscope

Spirulina in microscope

1. The unique health value of live, fresh Spirulina, even at small doses.

Just a few grams of Spirulina powder a day have been shown to have definite health benefits. Spirulina is by far the most-studied nutritional algae, both in terms of its benefits and lack of harm. It has been shown to make a difference in preventing and treating ailments from obesity to malnutrition, cancer to heart disease.

These studies are on powdered Spirulina. Though it hasn’t been studied, it seems obvious that the live, fresh stuff—which is only available if you grow it yourself—would be even healthier. Personally, I find that eating a few grams of Spirulina with every meal makes the meal more satisfying, smoothes out sugar highs and lows, and gives me extended endurance and stamina.

2. Spirulina is safe and easy to grow.

As innocent as it may seem, Spirulina is in fact an extremophile, capable of growing in extremely alkaline water inhospitable to almost every other organism. Most other algae grow in essentially pH-neutral water, which supports the growth of a vast range of algae—including types that produce toxins—as well as doing nothing to inhibit the growth of other potentially harmful organisms such as bacteria. In my biofuel-algae work, we’re constantly fending off invasive species. It’s not just an academic concern. Since it is generally hard to control the growth of possibly harmful stuff (and although it’s fun, we think you should look at your culture under the microscope every day), this aspect of Spirulina cultivation is pretty key to growing pure and safe cultures on a DIY basis. One of the best aspects of growing your own Spirulina is knowing that the product that you are growing is as pure and free of contamination as possible.

3. Ease of harvest, and no need for further processing.

Harvesting Spirulina with a cloth filter

Harvesting Spirulina with a cloth filter

Even when an algal culture looks nice and thick, it’s probably still about 99.9% water. Separating the desired .1% from all that water can be a real trick. As a general rule, algal cells are tiny, roughly spherical, and devilishly difficult to pull out of the water without some special (read: expensive) tech. This is where the corkscrew shape of Spirulina cells comes in; when a culture is poured through nothing more complex than a fine cloth, it filters out easily, leaving a thick paste, which can be consumed immediately. Contrast that with the need for cell rupturing, drying, and product extraction in typical algal production systems, and it’s easy to see why Spirulina is a good place to start.

So if you or someone you know wants to get involved, what is necessary? Nothing more than a sunny window, some sort of transparent container, and a kit of supplies. If you want to assemble your own kit, we can set you up with spirulina starter, growing tips, and any other equipment you might want.


“...eating a few grams of Spirulina with every meal makes the meal more satisfying, smoothes out sugar highs and lows, and gives me extended endurance and stamina.”

Some FAQs about growing algae at home:

How long does it take to grow from the kit with the 1 liter starter bottle, until I can start harvesting from my tank?

Grow-up proceeds in stages—see the instructions; you put half the contents of the bottle into one quarter of the tank (2.5 gallons for a 10-gallon tank) to start with, which results in a very thin culture at first, which will thicken over time. After a couple of weeks, the algae should be thick enough that you can double the culture volume, then after a week or so, double again, so that the tank is full. Once the tank is full, the algae are thick (3cm Secchi or less, see below), and the pH has been at least 10 for 24 hours, you should be able to harvest. This process can take from 3 to 6 weeks.

AlgaeLab DIY Spirulina Growth Kit

AlgaeLab DIY Spirulina Growth Kit

Can I harvest multiple times?

Once you have a thriving culture (which typically takes a few weeks), you can harvest from it regularly (how often depends mostly on how much light the algae get, the more the better); each time you harvest, you add a little Make-Up Mix to the culture to make up for the nutrients that are taken out in the harvested algae.

What kind of water should I use to make the growth medium?

We use tap water, filtered through activated carbon (such as a Brita) or through a ceramic filter (such as a Berkey). Algae are quite sensitive to chlorine (which is why it’s used in the first place!), so tap water is only usable if the chlorine has been removed—which can be done using products sold for fish aquariums. The afore-mentioned filters, and de-chlorination, leave minerals in the water, which is generally a good thing; if you want to use de-mineralized water such as distilled or reverse osmosis water, or if your water is particularly soft, you may get better growth if you add some combination of 0.1 g/L magnesium sulfate, 0.5 g/L potassium sulfate, and/or 0.1 g/L calcium chloride (or lime or plaster). That said, we have yet to hear of anyone having trouble growing in non- or de-chlorinated drinking water of any kind.

How much Spirulina will I be able to harvest from my tank, how often, and for how long?

If you follow the instructions and thus provide proper temperature, pH, and nutrients, yield will depend mostly on the hours of bright light the tank receives. This generally means sunlight. (See below for a discussion of artificial lighting.) 
In a south-facing window with plenty of direct sun exposure, you can get roughly a tablespoon of live Spirulina harvest from a typical 10-gallon tank every other day. Two or three such tanks (or bigger) can fit in a window for daily harvest.

For how long? If the proper amount of make-up mix is added back to the tank after every harvest, the nutrient balance can be maintained for a high level of growth for about four to six months, at which point the pH will have risen too high (11+) for good growth. At this point you simply mix up a new batch of medium, harvest all your Spirulina, and immediately put them in the new medium.  After a couple of weeks your culture should be full, dense, and ready for harvest again, ready to start the 4-6 month cycle. So, you need enough starter mix to renew your culture every 4-6 months, though it’s a good idea to keep some on hand in case anything else might go wrong with your medium (though this is unusual). There is no reason why you shouldn’t be able to keep going this way indefinitely. The formulae for the starter and make-up mix are in the instructions if you want to make your own.

How do I use the Make-Up Mix?

As described above, the make-up mix is used only at harvest time (or when removing dead algae). Add an amount of make-up mix proportional to the harvested algae—one teaspoon of the mix per tablespoon of harvested algae, plus a dash of iron juice. This makes up for the nutrients lost in the harvested algae, thus the name.

How do I keep my Spirulina alive when I go on vacation?  Can they be “parked” for a while?

The trick is to slow down their metabolism by lowering the tank temperature. This can be done simply by turning off the heater. The tank should also be kept from strong direct light during this time as well, although it does need some light. If kept in this way, it should be fine for several weeks or more. When bringing it back from this state, raise the temperature and light in stages, over a few days, and the algae will be fine.

Can I use artificial lights to grow my algae?

Some algae-nauts have had good results from using artificial illumination, but it’s worth remembering that direct sunshine is about 100x brighter (~100,000 lux) than the light in what would be considered a very well artifically-lit room (1000 lux). It’s hard to compete with the sun. If using artificial lighting, it’s smart to take advantage of the heat generated by the light fixture as well. See below for a discussion of the optimal color for an artificial light source.
Do I need to tell you to be very careful about combining water and electricity? Watch for dripping water going along power cords – keep plugs high so you won’t get shocked!

What are the health benefits of eating Spirulina?

Too many to mention here; take a look around the Web for a more complete picture. In a nutshell, because it lacks a cell wall or any other indigestible components, Spirulina is a super-concentrated, highly available nutrient source, which enhances the nutrition of any food eaten with it. Spirulina is about 65% complete protein, and the remainder is packed with anti-oxidants, essential omega-3 fatty acids, and other compounds with healthful anti-inflammatory, anti-viral, and anti-cancer properties. As a blue-green algae, its nutritional value is unique, since blue-green algae split evolutionarily from green plants approximately a billion years ago.

My experience with Spirulina (I eat about 15 grams a day) is that it greatly improves my stamina, raises and levels out my mood, and speeds up all kinds of healing. The first two effects are consistent with clinical studies that show a large reduction (up to 50%)in the glycemic index of foods eaten with even a small amount (2.5%) of Spirulina.

Is live Spirulina better for you than the powder or pills I can get at the health food store?

All studies of the health benefits of Spirulina have been on the dead, powdered stuff. I believe that the live, fresh version of such a highly perishable food would have superior properties, and this is my experience, having eaten both. Purveyors of the powder claim that they take every precaution to preserve the nutritional properties of the algae, but what would you rather eat, a fresh blueberry, or a powdered blueberry?

How long does the live, fresh Spirulina last? How can I preserve it?

Fresh Spirulina, once removed from the preserving alkaline environment of the tank, is like raw eggs in its perishability—it should be eaten or refrigerated within an hour or so of harvest. It will last in the fridge for up to three days. If frozen, it lasts indefinitely; if dehydrated (and kept dry), it will last for about a year, longer if kept in an airtight container. It’s not hard to tell if it does go bad—it smells like rotten eggs.

Is there an optimal artificial light to use for growing Spirulina?

As a general rule, a plant or alga (or anything else for that matter) absorbs the wavelengths (colors) that are not present in its apparent color, which is made up of the wavelengths that it bounces out without absorbing. So, the chlorophyll of green plants absorbs mainly red and blue light, and bounces out green light. Green plants need both red and blue light to thrive. Blue-green algae, such as spirulina, have special accessory pigments called phycocyanins and allophycocyanins, which allow them to capture more red and orange light (and to a lesser extent yellow and green) than green plants. They do have chlorophyll (only slightly different from green plants’ chlorophyll), so they also use blue light.

For these reasons, ordinary “grow lights”, which are optimized for green land plants, are not particularly good for growing Spirulina or other blue-green algae (though they will work). A light with more red and orange light—i.e. a “warmer” color—would be more efficient for growth, as a higher fraction of the light will be absorbed. Another approach would be to use white light supplemented by a red-orange light source (peaking at 620-650 nm), to hit the phyco-pigments better. I have used the “warmer” colored compact fluorescents with some success, but haven’t done any side-by-side testing. In general, though, the color of the light source is not as important in my experience as getting the nutrients and temperature right, and providing LOTS of light, which is a lot easier using sunshine!

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Savory Tart Recipes – Make the Most of Summer Produce

Summer is the most exciting time for cooking with food that has come straight from the earth, and the innate flavor of freshly picked vegetables make simple recipes like the below Zucchini and Tomato Tarts from my first cookbook, SAVOR: Rustic Recipe Inspired by Forest, Field, and Farm, an instant success. Eating food that is in season can be served simply, without lots of added spices or complicated dressings, and tastes delicious nevertheless. These tarts are a great way to use up fresh vegetables when you have an abundance of them in the summer.

Tomato Tart

Makes one 11- to 12-inch tart; serves 4 to 6

This tart makes great use of sun-ripened, fresh-off-the-vine tomatoes, so when your garden is overflowing with them, reach for this recipe. The dough is shaped into a free-form crust, making a beautiful rustic tart.

Ingredients

  • 4 medium tomatoes, cut into thin slices, or 1 pint cherry tomatoes, cut in half
  • 1 tablespoon flaky sea salt
  • 1 tablespoon extra-virgin olive oil, plus more for drizzling
  • 1 medium onion, thinly sliced
  • All-purpose flour, for shaping the crust
  • Leaves from 2 fresh thyme sprigs

Instructions

  1. Preheat the oven to 350°F.
  2. Spread the tomato slices out over several layers of paper towels. Sprinkle them evenly with the salt and let drain for 30 minutes.
  3. Meanwhile, coat a medium sauté pan with the olive oil and sauté the onion, stirring occasionally, until soft and sweet, about 8 minutes.
  4. Put the Savory Tart Dough on a baking sheet.
  5. Lightly flour your hands and gently pull and stretch the dough into a 13- to 14-inch circle.
  6. Spread the onions over the dough, leaving a 2-inch border.
  7. Arrange the tomatoes over the onions; there should be no onions visible when all the tomatoes have been layered on top. Drizzle with the olive oil and top with the thyme sprigs.
  8. Fold the border of the dough over the filling. Bake until the crust is golden brown, 40 to 45 minutes.
  9. This tart can be served hot out of the oven but is just as delicious at room temperature. Keep leftovers covered in the refrigerator for up to 4 days or freeze for up to 2 months. Bring back to room temperature before serving or reheat in the oven.

Zucchini Tart

Makes one 11- to 12-inch tart; serves 4 to 6

This tart is delicious at room temperature, making it a great picnic food. The dough for the tart can be made up to a week in advance and kept in the refrigerator. It also freezes well. With the dough on hand, this tart comes together very fast: simply slice the zucchini, combine the cheese with the herbs, spread the cheese mixture over the flattened dough, top with the zucchini, and shape it into a rustic free-form tart before baking.

Ingredients

  • 1 large zucchini, thinly sliced
  • Flaky sea salt
  • Savory Tart Dough
  • 8 ounces goat cheese
  • 1 tablespoon finely chopped fresh chives
  • 1⁄8 teaspoon finely grated lemon zest
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon chopped fresh rosemary
  • 1/4 cup grated Parmesan cheese
  • Freshly ground black pepper
  • Extra-virgin olive oil

Instructions

  1. Place the zucchini slices in a strainer and sprinkle them evenly with teaspoon salt. Let drain for 30 minutes, then spread them out on paper towels to drain for another 30 minutes.
  2. When the zucchini has almost finished draining, preheat the oven to 350°F.
  3. Transfer the tart dough to a baking sheet.
  4. Using a potato masher, mash together the goat cheese, chives, lemon zest, lemon juice, rosemary, Parmesan, a pinch of salt, and pepper to taste in a small bowl.
  5. Flour your hands and gently pull and stretch the dough into a 13- to 14-inch circle on the baking sheet.
  6. Spread the cheese mixture over the crust, leaving a 2-inch border all around. Starting at the outside edge, layer the zucchini, overlapping the slices on top of the cheese mixture. Drizzle with olive oil.
  7. Fold the border of the dough over the filling. Bake until the crust is golden brown, 40 to 45 minutes.

Zucchini Tart

Savory Tart Dough

Makes dough for one 11- to 12-inch tart

A tart crust is a good vehicle for tasting the nuances of different flours. It’s a great way to see how flours can differ in texture, too. This recipe uses spelt or farro flour, which produces a firm, hearty crust.

  • 1 cup organic spelt flour plus more for shaping the crust
  • 1 teaspoon chopped fresh rosemary
  • ½ teaspoon fine sea salt
  • ¼ cup extra-virgin olive oil
  • 2 tablespoons unsalted butter at room temperature
  • 3 tablespoons white wine
  1. Combine the flour, rosemary, and salt in a large bowl. Add the olive oil and butter and mix together by hand until the dough has the consistency of wet sand. Add the wine and mix together. If the dough is too dry and does not come together, add a little water.
  2. Knead the dough by hand inside the bowl for a few minutes until it comes together as a ball. Cover with plastic and refrigerate for at least 30 minutes or overnight.

For the tart dough, it is worth buying organic grain with a non-GMO heritage instead of supermarket products made from flour whose origins are unclear, or even better, mill your own grains. You can find more information on learning to mill grains at home in my book, SAVOR: Rustic Recipe Inspired by Forest, Field, and Farm, and online at IlonaOppenheim.com.

Bread, cookies, croutons, cereal, crackers, and all other baked goods that are made from scratch with home-milled grains may lead the way to more sustainable living. If we can all teach our children this way of life, one that integrates nature on every level, we can change the perception of food, reduce our “foodprint,” and make the planet a healthier place.

Article excerpted from Savor by Ilona Oppenheim (Artisan Books). Copyright © 2016. Photographs by Ilona Oppenheim.
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