Let the Sunshine (Vitamin) In (6/26/10)
Listen to this podcastDried Shiitake
UMAMI
1/2 oz = 1 cup rehydrated
130 IU of vitamin D
5 grams of fiber
high in iron
Slice and use as fresh shiitake, use water as broth, or grind them in a coffee grinder into powder
Broiled Salmon with Shiitake Mushroom Gravy
Serves 4
The shiitake mushroom gravy is delicious and the added nutritional yeast is a liver boost.
4 (4-6oz) salmon fillets
1/4 cup water with 2 teaspoons non-soy miso
2 garlic cloves, minced
Wash salmon thoroughly, place on a cookie sheet. Whisk together miso mixture and minced garlic; spread over salmon. Broil for 10 minutes or until cooked through.
Shiitake Mushroom Gravy
12 dried shiitake mushrooms, rehydrated in 1 cup hot water and thinly sliced (save liquid)
2 Tablespoon arrowroot powder
1 Tablespoon olive oil
2 cloves garlic, minced
1 teaspoon dried thyme
1/2 teaspoon salt
1/2 teaspoon black pepper
3 cups vegetable broth
1/4 cup nutritional yeast
Whisk together reserved mushroom liquid and arrowroot powder until dissolved, and set aside.
In a medium sized saucepan, heat oil and add sliced mushrooms, garlic, thyme, salt, and pepper and cook, stirring occasionally, for 5 minutes. Add vegetable broth and reserved arrowroot mixture, bring to a boil, lower heat, and simmer, stirring occasionally, for 15 minutes or until thickened. Whisk in nutritional yeast until it dissolves and serve.
The Power of Protein (6/19/10)
Listen to this podcastBlack Bean Hummus
1 clove garlic, minced
1 15-oz can black beans, lightly drained (some bean liquid will help it blend)
2 teaspoons tahini
2 Tablespoons lemon or lime juice
1 teaspoon cumin, ground
1/4 tsp cayenne pepper (or to taste)
1/2 cup fresh cilantro
Salt to taste
Olive oil or water (optional)
Process all ingredients in a food processor until smooth, using olive oil or water to thin, if desired
Super Seeds! (6/12/10)
Listen to this podcastSunflower Seed Spread
Sunflower seeds are a good source of protein, calcium, iron, magnesium, selenium, zinc, folate, vitamins A, D and E. This is a great spread as is, or a filling for sandwiches.
1 1/2 cups sunflower seeds, soaked overnight*
1/2 cup lemon juice
1/2 cup chopped green onions
1/4 cup tahini
1/4 cup tamari
1 small red onion, diced
1/2 cup fresh parsley, chopped
2 cloves garlic, minced
1/2 teaspoon cayenne pepper (or more to taste)
In a food processor, process the soaked sunflower seeds, lemon juice, scallions, tahini, tamari, onion, parsley, garlic and cayenne until the mixture is a smooth paste.
* Soaking the seeds overnight makes them more digestible and easier to blend into a creamy paste. Discard soaking water and rinse seeds, removing hulls that have come off.
Delicious served with: whole wheat pita wedges and cucumbers, also great stuffed inside cherry tomatoes
