Category Archives:Food+Drink

04
Sep

Ancient Grains: Healthy Foods for Modern Meals

teffIMG_8933

The term 'ancient grain' is a distinction given to staple grains (or seeds) that have been cultivated by humans for hundreds (thousands!) of years. Almost every culture has traditional ancient grains that have nourished and sustained their population for centuries. Grains like teff in Ethiopia, millet in China, sorghum in southern Africa, and maize (corn) in the Americas are some of the ancient grains that we'll be featuring here on GreenUPGRADER over the next few weeks.

Ancient grains are important for lots of reasons: not only do these wholesome, unprocessed foods offer a change from our wheat-heavy food culture, most ancient grains are deeply nutritious. Wheat is good for us too (as long as we're not allergic), but ancient grains maintain a higher nutritinoal profile because they have not been hybridized or industrialized like modern wheat. And many of these grains are totally whole, meaning nothing has been removed and all the vitamins and minerals are intact. Finally, most ancient grains are gluten-free too, which is why they are gaining in popularity across the foodie world.

Today's post will focus on teff, the world's tiniest seed!

Sometimes written as tef or t’ef, this small brown seed (referred to as a pseudo-grain) is the smallest whole grain in the world. It can range in color from ivory to red to dark brown, which is the most common. Despite its small size, teff is loaded with calcium, protein and fiber. It is also high in resistant starch, which is a recently discovered type of starch that can help with blood sugar balance and weight management.[1] You can find Teff in the bulk section of well-stocked natural foods stores, but also Bob's Red Mill makes bags of Teff and Teff flour as part of their 'Grains of Discovery' series.

Teff is the staple grain of Ethiopia and used to make injera flatbread. Injera is made from fermented teff flour and served at most meals. But when cooked on the stovetop, teff has a slightly sticky texture that can be cooked into breakfast porridge (see the recipe below), added to stews, or mixed with cornmeal for a multi-grain polenta. You can also find teff flour, which can be used in gluten-free baking.

these cookies bake up beautifully without oil or eggs!

 

Teff Porridge with Honey

1 cup whole-grain Teff
2- 2½ cups water
Pinch salt
Almond milk and honey to taste

  1. Bring teff, water and salt to a low boil in a small saucepan. Cover and let simmer on low heat for 20-30 minutes, until teff is very creamy. Add more water if teff seems too dry.
  2. Divide between 2 or 4 serving bowls. Pour on almond milk and drizzle with honey. Enjoy while warm!

Here are some other recipes featuring this awesome little grain:

teff-cereal

 

[1] http://wholegrainscouncil.org/whole-grains-101/teff-and-millet-november-grains-of-the-month

 

 

Posted:   |   Categories: baking, Food+Drink, gluten-free, vegan recipes, whole-grain
0
19
Aug

My new Favorite Tea: Pu-erh

mug of pu-erh tea

my favorite new tea

I don't have many guilty pleasures, so I spend my money on fancy tea. My tea shelf is constantly being filled with new goodies: dried herbs, whole spices for homemade yogi tea, grain teas, green teas, Tulsi (Holy Basil) and my daily green jasmine tea. And now my new favorite tea is taking up some space: Numi Pu-erh Tea. It's so incredibly delicious and addicting!

I have always been curious about Pu-erh tea, supposedly full of antioxidants and full of earthy, rich flavors. There are lots of companies offering this type of tea, but I've long been a fan of Numi. They are a small brother and sister company that offers organic, fair-trade, delicious tea products. They offer many varieties of Pu-erh tea on their site- including cardamom, basil mint, ginger, and chocolate. They did have a coconut-flavored tea, but according to the vendor, it was clogging their machines and they had to discontinue it! You can find Numi teas at well-stocked natural or gourmet stores, or purchase online in the Numi store.

numi tea

But what is pu-erh tea, aside from being a tongue-twister (say poo-air)? Pu-erh is an 'ancient healing tea picked from 500 year old organic wild tea trees in the majestic mountains of China's Yunnan province" according to the Numi tea tutorial. It is a black tea, though significantly lighter (less tannic) and more refreshing than traditional black tea. Don't let the dark color fool you– pu-erh tea actually has the body and the caffeine level of a green tea, which I love. Pu-erh tea is fermented, which results in an altogether different, mellow flavor, and high antioxidant content. It's been credited with all sorts of health benefits, but according to Dr. Weil, none have really been confirmed. But, other studies have shown that all tea is good for our bodies. Pu-erh tea is specifically known as a weight loss tea as it can allegedly help break down fat. It has been said that this tea can, "aid digestion and metabolism, maintain healthy cholesterol levels, help with weight management and naturally boost energy." But most importantly, this tea tastes amazing!

Posted:   |   Categories: fair trade, Food+Drink, Living, organic, tea
0
16
Aug

Review: Organic Gin from Prairie Organic Spirits

organic gin cocktail

I'd never seen organic gin before, so I am super excited that Prairie Organic Spirits has started offering one!

The folks at Prairie Organic Spirits sent me a bottle of their organic cucumber vodka and a bottle of their organic gin to try out for a review. You can check out my cucumber vodka review and recipes here.

I love a good gin drink, and Prairie's organic gin stacks up with the best of them. Normally I go for Bombay Sapphire, and I actually preferred this in the cocktail recipe I developed. Gins can vary a lot from brand to brand, and I think that choosing high quality gin is even more important to a cocktail's flavor than picking a top shelf vodka.

Lavender Organic Gin and Juice

This cocktail is a sassy spin on good ol' gin and juice, and it was just the thing to wind down after a long, hot summer afternoon.

  • 1 1/2 ounces of gin
  • juice of 1 fresh grapefruit
  • 1/4 teaspoon brown sugar (optional)
  • 2 teaspoons fresh lavender leaves
  • ice
  • sprig of fresh lavender, for garnish

Directions

  1. In a tall glass, combine the gin, juice, sugar, and lavender leaves, and muddle.
  2. Fill your glass the rest of the way with ice, garnish with lavender sprig, and serve!

watermelon organic gin spritzer

Watermelon Gin Spritzer

Ingredients

  • 2 cups cubed watermelon
  • 1/4 cup loosely packed mint leaves
  • Juice of 1 lime
  • 1 ounce gin
  • Ice
  • Soda water

Method

1. Put the watermelon, mint, and lime juice in the blender, and purée until smooth.

2. Pour the gin into your glass and fill it up the rest of the way with ice. Pour enough watermelon mixture to fill the glass half way, then top off with soda water. Garnish with more lime and mint, if you like.

Posted:   |   Categories: Food+Drink, gin and juice, gin cocktail, lavender gin, Living, organic gin, Prairie organic gin, Prairie Organic Spirits, Prairie Spirits
0
14
Aug

Review: Organic Cucumber Vodka from Prairie Organic Spirits

organic cucumber vodka

The folks at Prairie Organic Spirits sent me a bottle of their organic cucumber vodka and a bottle of their organic gin to try out for a review. I know, my job is really, really hard sometimes.

I'm a big fan of Prairie Organic Spirits. Their regular organic vodka is top notch and reasonably priced, so when they offered me samples of their new products, I jumped at the chance! I decided to start out with the cucumber vodka because - I mean - cucumber vodka, you guys!

Related Reading: The Cleaning Power of Vodka

You'll also notice that my cocktails have paper straws. I've been developing lots of cocktail recipes for my personal site, and folks ask me frequently where I found paper straws. Disposable plastic straws are terrible for the environment, so I'm glad that folks are getting excited about this more sustainable alternative! I found my plastic straws at Target, but you can also find them on Amazon.

Cucumber in a drink might sound a little bit strange if you've never had it, but let me tell you: it's amazing. Next time you're fixing a glass of water, toss in a couple of slices of fresh cucumber, and you'll see what I mean. The cucumber vodka has a nice, subtle cucumber flavor that worked perfectly in the recipes I tested out. I'm not one to drink straight booze, but to get a feel for how it tastes I kept it simple to start, then got a little more fancy. Here are the two recipes I came up with.

1. Organic Cucumber Vodka Cooler

Ingredients

  • 1 ounce Organic Cucumber Prairie Vodka
  • 1 lemon wedge
  • ice
  • soda water

Method

Pour the vodka into a highball glass and add a squeeze of lemon. Give that a stir, then fill the glass with ice and top with soda water. Stir again and serve.

sweet green tea cucumber vodka

2. Sweet Green Tea Cocktail

If you don’t go for booze, you can replace the cucumber vodka in this recipe with cucumber infused water. Just put a few slices of cucumber into 4 ounces of water and let it sit for 10-15 minutes. Bam!

Ingredients

  • 2 bags of jasmine green tea
  • 1 cup hot water
  • 2 tablespoons sugar
  • 1 ounce Prairie Organic Cucumber Vodka
  • 4-6 leaves of fresh mint
  • ice
  • wedge of lemon

Method

1. Add the tea bags and sugar to the hot water and stir well to dissolve the sugar. Let the tea bags steep in the hot water for 5 minutes. Once the water has cooled to room temperature, you can either start making cocktails or stick your tea in the fridge to chill until you’re ready to use.

2. Pour your vodka into the bottom of a small glass and muddle with the mint leaves. Fill the glass the rest of the way with ice. Top with the chilled jasmine green tea and a squeeze of lemon juice. You can garnish with another lemon wedge and more mint, if you want!

Posted:   |   Categories: cocktail recipes, cucumber vodka, cucumber vodka recipes, Food+Drink, Living, organic cucumber vodka, organic vodka, Prairie Vodka
0
12
Aug

Superfood Twins: Quinoa & Greens Salad

DSC03490

This salad pretty much qualifies as my signature dish- it's one of my staple meals for pot-lucks, and one that I've served at quite a few dinner parties too. For anyone that's asked for a recipe for this salad, here you have it!

This is a great simple meal-sized salad, one that works as a great introduction to 'healthy foods-' it's easy, beautiful, and damn tasty. Quinoa and kale are the superfood twins of the foodie world, what with all that plant-based protein, iron, fiber, vitamins and minerals. With quinoa and kale as the base, you can run wild with any type of vegetable or fruit mix-ins, and toss it with any type of dressing that you have on hand: vinaigrettes, tahini, or something bottled. But you can also whip up the amazing Toasted Coconut and Miso Dressing that pairs magnificently with greens, grains and anything. Heck, it would make an old shoe taste delicious! A final note: in the photo above the salad includes black quinoa for an even prettier bowl, but use whichever color of quinoa might be on sale in your local health food store.

kale and quinoa salad

Quinoa & Kale Salad

1 cup dry quinoa
2 cups water or vegetable broth
1 bunch kale (my favorite is lacinato, but choose your favorite)
1-2 cups fresh vegetable mix-ins (mixed greens, shredded carrots, chopped beets, sprouts, etc.)
Coconut and Miso dressing
1/4 cup coconut oil
3 Tablespoons fresh lemon juice
1 Tablespoon miso
1 Tablespoon apple cider vinegar
1 Tablespoon soy sauce
1/4 cup toasted, shredded coconut

  1. Add quinoa and water to a small saucepan. Bring to a boil, reduce heat and let simmer 10 minutes. Let stand until cool.
  2. Tear kale from the stems, rinse well, and tear or slice into bite-sized pieces. Add all kale to a colander, and massage until wilted. Simply squeeze the kale in your hands until green juice leaks out and kale starts to get very green and look cooked. Shake off any excess water. Add to a large bowl with other veggies.
  3. In a small jar, mix coconut oil, lemon juice, miso, vinegar, and soy sauce. Shake until miso has dissolved and dressing is creamy. Add in toasted coconut.
  4. Toss quinoa with half the dressing and stir to combine. Toss quinoa over kale and veggies, drizzle with remaining dressing if needed and serve immediately! (Or, make a little mound of quinoa on top of the salad to present your salad beautifully, as in the top photo!)
  5. Note: If you are taking this to a potluck or event, keep the dressing separate to keep  your salad looking its best!

Yield: 4-6 servings

Posted:   |   Categories: Food+Drink, salad, vegan recipes, whole-grain
0
09
Aug

Holidazed: Help Kickstart a Cocktail Cookbook

beet and carrot margarita

Holidazed is more than a book of cocktails - it's cover to cover food porn with delicious snack and drink recipes!

What does making cocktails have to do with green living? Not much, unless we're talking about the new cocktail book from cooking superstar Jerry James Stone. Jerry's cookbook - Holidazed - is going to feature seasonal, sustainable recipes for holiday libations and snacks, so you can party without the green guilt.

Check out Jerry's Kickstarter video for a taste of what his cooking philosophy is about and a sneak peek at the project:

I mean, how could you resist that earnestness, right? Plus, his recipes are freaking amazing. They really do show you how delicious and fun it can be to eat vegetarian and vegan dishes.

Want to help support Jerry and get some fantastical gifts along with your donations? Check out his Kickstarter page here!

Posted:   |   Categories: cocktail cookbook, cocktails, Food+Drink, holiday cocktails, holiday cookbook, kickstarter, Living
0
05
Aug

Five Easy Ways to Build a Cleaner, Greener Diet Now

wonder557848_390053627729952_1451055755_nAs a chef and educator, I work with people to find solutions to some of their most difficult food issues. For many people it seems that the solution (or at least the beginning of the solution) is to make some quick fixes. Sometimes it's the smallest things that can damage our diets in the worst ways. And amazingly, the things that are the worst for our bodies are also terrible for the planet and your budget too!

Check out the list below for five ways to build a cleaner diet for your body and a greener diet for the planet!

1. Skip the whites!

The so-called white foods have been linked with many of the lifestyle diseases we face as a society. Our Standard American Diet is loaded with white flour, white rice, white potatoes, and white sugar. While some of these are naturally white (the potatoes), the others are all heavily processed and bleached before they make it into our foods. Alternatives are whole-grain breads, brown rice, and unrefined sugars like coconut sugar, dates and honey.

2. Ditch the soda! 

Soda is just straight up bad. Regular soda is bad, diet soda is bad, even 'natural' sodas and sweetened beverages are bad. And they are all bad for the same reasons. Firstly, our body is not designed to digest the excessive amount of sugar in soda or drinks– but we're not designed to digest all the chemicals in diet soda either. There are many studies linking consumption of sugary beverages to weight gain and other lifestyle diseases. In addition, all those plastic bottles end up in the landfill (only a small percentage are actually recycled). Plastic can also leach chemicals into our bodies. And it costs so much money to buy all those beverages! Healthier options include homemade water kefir, soda water with some stevia (they even make soda pop flavored stevia!), or just water with lemon. Kombucha and iced teas are also good choices, but watch for added sugars in all of these products.

3. Buy everything UNSWEETENED

One of the big problems with the processed food industry is that the are hidden ingredients in everything. Most often, those hidden and necessary ingredients include salt, fats and SUGAR. Sugar can be found in pasta sauces, ketchup, almost all bottled beverages, and even health foods like whole-grain breads, granola bars and non-dairy milks. I was furious when I learned that my favorite 'original flavor' almond milk and soy milk contain sugar as the third ingredient! Learn to read the labels and try to choose products without any added sweetener. Your tastebuds will learn to appreciate the the natural, subtle sweetness found in foods.

4. Buy in bulk

The bulk section is my favorite place in my health food store! You can buy grains, beans, pasta, herbs and so much more in their most pristine form. No chemicals, no fillers, no BPA-lined cans! Yes, buying in bulk means you are cooking whole grains and beans at home, but I promise the results are worth it. You save money, save packaging, and save yourself all the crap that's found in pre-cooked and processed foods.

5. Skip the Starbucks!

I was a barista for many years, and so I have seen first-hand the crazy that coffee inspires! But, it's also super expensive, mega wasteful (hello, Starbucks recycling programs?!), and it's really not that good for you. All those caramel macchiatos and Chocolate Chunk Frappuccinos are loaded with conventional dairy products and loads of sugar and high-fructose corn syrup. Couple that with the acidic coffee and you have a very unhealthy beverage, my friend. I'm not going to suggest you give up your morning brew, but it would be good for you and our planet if you made your own coffee at home. Using a regular coffee maker or a French press (here's a great how-to for the French press method) you can make customizable brews at home for a fraction of the cost. Add honey, coconut sugar and organic dairy or coconut milk to further healthify your cup of joe. You can also make cold-brew coffee, which is super easy and not so energy intensive.

d900b660-44ef-442a-ae4e-40223fab0f61

Posted:   |   Categories: Food+Drink, health food, homemade, Living, processed foods
0
29
Jul

Book Review: Vegetable Literacy by Deborah Madison

Vegetable Literacy: Cooking and Gardening with Twelve Families from the Edible Plant Kingdom is Deborah Madison's newest book, and an epic book it is! Vegetable Literacy is an amazing introduction to the connections between the foods we eat. Madison writes lovingly and eloquently about the relationships between plant families and how to bring the beauty of those relationships into the kitchen.

20130720_183808

The book is divided into 12 chapters, each focusing on one plant family. Some, like the morning glory family, are short, featuring only the humble sweet potato as its edible species. But other, longer chapters include expansive stories of both unique and commonplace vegetables– the longer chapters include the carrot family (featuring parsnips, celery, fennel, dill and more), the brassica family (featuring kale, cabbage, bok choi, turnips and wasabi), the legume family (peas, beans and all manner of pulses) and the grass family (corn, wheat, wild rice, bamboo and oat).

What Madison has done in Vegetable Literacy is to combine the knowledge of gardeners and farmers and bring it to the table. In her chapter on nightshades, for example, she notes that by virtue of being related, plants like peppers, eggplant, tomato and potato have a natural affinity to each other, and make for wonderful recipes like in the Gratin of Tomatoes, Eggplant and Chard. And it's important to note that the recipes featured in this book are not terribly complicated. In fact, many of the recipes are actually just simple instructions to make the most of your fresh bounty: how to make your own tisane from fresh herbs from the mint family, how to dress a salad without making dressing, how to perfectly roast your Brussels Sprouts with just oil, salt and pepper, and how to make freshly cooked beans and grains. The Ivory Carrot Soup shown below is one of the recipes that really showcases Madison's vision for her veggies. This gorgeous soup features just a handful of ingredients (onion, herbs, stock) to really show off the beauty of the orange and white roots. E

The book features a startling amount of information on growing, harvesting, selecting and cooking fresh, beautiful produce. Some might find it useful as a coffee-table book, others as a cookbook beside the stove, while some might even read it cover-to-cover like a novel (guilty!). And whether you are a home gardener or a a full-time chef, this book will inspire you to learn more about these plant relationships and learn how to make the most of them in your kitchen.

Soup image from Serious Eats, other photos from Vibrant Wellness Journal

Posted:   |   Categories: book review, Books, Food+Drink, garden, Living, recipes, vegetables
0
24
Jul

Mason Jar Cocktails for Your Summer Parties (+ recipes!)

mason jar cocktails

Planning a summer shindig? Serve up some mason jar cocktails that your guests can grab and sip with no messy mixing.

I love summer, you guys! The days of feeling cold no matter how many layers I'm wearing? Dunzo! It's shorts and sandals weather, and that means backyard summer parties! I've been getting really into cocktails lately, but at a party that can be a messy situation. Drunk people mixing liquids equals sticky spills that bake onto your table in the hot sun. Save the mess and wow your guests with these mason jar cocktails instead!

This idea was inspired by the photo above, from Flickr user Kelly Teague. Doesn't that cooler full of mason jars look pretty and refreshing? All you need now is a cocktail recipe that will fill them up. Unless you want folks getting wasted, I'd go with half-pint mason jars for boozy beverages. A half pint is one cup, the perfect size for serving up cocktails.

Worried that your guests are going to leave those lids and rings all over the place? Just stick a big bowl next to the cooler with a label on it, so they have a convenient place to stick the lids, and you'll have an easier cleanup later. You might want to do the same thing for the empty jars. Put a bucket or a tray out where folks can stick their empties to save you wrangling empty mason jars the next day.

If you're not sure what to serve, I've got a few cocktail recipe suggestions for you. Like I said, I've been getting into cocktails lately, and over on my personal site I'm featuring a different cocktail recipe every Friday. Some are my own recipes and some come from friends who have been kind enough to share their tried-and-tested drink recipes with me.

Dark-and-Stormy-Sunshower-cocktail

Mason Jar Cocktails: Recipe Ideas

One caveat about these: since you're mixing your cocktails up in advance, I'd skip the ice in the jar, because the ice is going to melt and water down your lovingly-prepared drinks. Boo! Just serve them up instead of on the rocks, and you're golden.

  1. The Sunshower - This is a lighter-tasting take on the Dark and Stormy.
  2. Pickled Peach Bellini - You can put the pickled peaches right into the jars or serve them on the side.
  3. Stone Fruits and Ginger Sangria - White sangria is so summery and delicious!
  4. Fruity Fizz - This drink doesn't have any booze, but it's a great way to have non-alcoholic drinks that feel more special than water or sugary soda pop.

Do you have a favorite cocktail recipe that would look good served up in a mason jar? Tell me yours in the comments!

Image Credits: Remixed Creative Commons photo by Jinx!; Sunshower Cocktail photo by Becky Striepe

Posted:   |   Categories: cocktail recipes, Food+Drink, Living, mason jar cocktails, mason jar ideas, mason jar party ideas, summer party idea
0
24
Jul

Mason Jar Cocktails for Your Summer Parties (+ recipes!)

mason jar cocktails

Planning a summer shindig? Serve up some mason jar cocktails that your guests can grab and sip with no messy mixing.

I love summer, you guys! The days of feeling cold no matter how many layers I'm wearing? Dunzo! It's shorts and sandals weather, and that means backyard summer parties! I've been getting really into cocktails lately, but at a party that can be a messy situation. Drunk people mixing liquids equals sticky spills that bake onto your table in the hot sun. Save the mess and wow your guests with these mason jar cocktails instead!

This idea was inspired by the photo above, from Flickr user Kelly Teague. Doesn't that cooler full of mason jars look pretty and refreshing? All you need now is a cocktail recipe that will fill them up. Unless you want folks getting wasted, I'd go with half-pint mason jars for boozy beverages. A half pint is one cup, the perfect size for serving up cocktails.

Worried that your guests are going to leave those lids and rings all over the place? Just stick a big bowl next to the cooler with a label on it, so they have a convenient place to stick the lids, and you'll have an easier cleanup later. You might want to do the same thing for the empty jars. Put a bucket or a tray out where folks can stick their empties to save you wrangling empty mason jars the next day.

If you're not sure what to serve, I've got a few cocktail recipe suggestions for you. Like I said, I've been getting into cocktails lately, and over on my personal site I'm featuring a different cocktail recipe every Friday. Some are my own recipes and some come from friends who have been kind enough to share their tried-and-tested drink recipes with me.

Dark-and-Stormy-Sunshower-cocktail

Mason Jar Cocktails: Recipe Ideas

One caveat about these: since you're mixing your cocktails up in advance, I'd skip the ice in the jar, because the ice is going to melt and water down your lovingly-prepared drinks. Boo! Just serve them up instead of on the rocks, and you're golden.

  1. The Sunshower - This is a lighter-tasting take on the Dark and Stormy.
  2. Pickled Peach Bellini - You can put the pickled peaches right into the jars or serve them on the side.
  3. Stone Fruits and Ginger Sangria - White sangria is so summery and delicious!
  4. Fruity Fizz - This drink doesn't have any booze, but it's a great way to have non-alcoholic drinks that feel more special than water or sugary soda pop.

Do you have a favorite cocktail recipe that would look good served up in a mason jar? Tell me yours in the comments!

Image Credits: Remixed Creative Commons photo by Jinx!; Sunshower Cocktail photo by Becky Striepe

Posted:   |   Categories: cocktail recipes, Food+Drink, Living, mason jar cocktails, mason jar party ideas, summer party idea
0