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Des Moines has a local raw food guru, Sheree Clark  of  Sheree is this dynamic personality that is witty, cleaver and resourceful, a true professional in her field. Recently featured in the local paper with her favorite raw recipies the Raw Cauliflower Popcorn sounded very twisty to me.

The recipe is clean, simple FUN and highly nutritious, not to mention super good!

Raw Poporn adapted from Raw Food Chef Extrodinair, Sheree Clark 

INGREDIENTS

1 head cauliflower, chopped into bite-sized florets (porpcorn size!)

4 tablespoons nutritional yeast (this is not brewers’ or baking yeast)

*** NUTRITION NOTE. this delicious fungus contains 8 grams of protein and 4 grams of fiber per 1 1/2 tablespoons. Great sprinkled on salads too! *

1-2 teaspoons garlic powder

1 teaspoon sea salt

1 teaspoon cayene pepper (or to taste)

Cracked black pepper

Put all ingredients into a gallon size zip-lock bag (or a reusable Tupperware-type container) and shake until cauliflower is thoroughly coated with mixture.

Variation: Make it “cheesier” by adding more nutritional yeast.

The orgininal recipe called for a splash of water and 2 tsp olive oil. I thought this was a little too 'wet,' so this is a more dry version. 

THEN...to go along with it, I popped some of our fav popcorn and tossed with a toasted wasabi seaweed. I love love love it!

  MOVIE TIME!!

Last week I also had an opportunity to spend time with my awesome friend Heather aka Heathen. We toured the Heights by bike on a great fall day visiting a local coffee shop, bakery and European grocery......

This small grocery is packed of isles and rows of all kinds of foreign sauces, mustards, pickled vegetables, cheeses, wines, these beautiful honey's and my favorite.....

....rich creamy nutritious butter!  El Presidente is a rich creamy imported butter from Normandy. A true treasure.

After we filled our backpacks with this rich creamy goodness, some Bosnian wafer cookies with moucha filling and goulash soup base we ended the day with and espresso and iced blackberry tea. What a great day. Thanks Heathen!!

  The Bri Guy and toured  a local apple orchard and vineyard last weekend, Penoach Vineyard and Winery to be exact.  I have never been here before, In fact I wasn't aware of its existence until this weekend and it's only 12 miles from where I live!  

The goodies were plentiful and the fall weather was brisk and appropriate for this outing. There were homemade appple pies and crisps, gourds galore, squash, skillfully created crafts and fresh pressed apple juice but what really caught my eye were these exquisitely decorated chocolate and caramel covered apples and pears.  What art and talent!  Upon further investigation I learn the creator of these yummie treats is Jessica from Unc's Cheescakes, who was featured on Unc's Cheescakes, who was featured on Food Network for unusual

combinations of savory and sweet ingredients such as the Lunch-Box cheesecake made with dill pickles, dried beef, fresh dill with a rye bread crumb crust, Peanut Butter and Jelly Cheesecake and the blue ribbon winner: Chocolate Gonache and Bacon as seen by Brian eating below!  

Funny pic! I said, 'Hey! Grab that pitch fork and use it to eat your cheesecake!' I thought was hilarious although the guy manning the camp fire to Brian's right (not shown in photo) didn't think was so funny...I could tell by his not stop concerning looks after 5 photo shots.

....and me with my yummy chocolate pear! So good and juicy! 

A beautiful Iowa vineyard. My favorite wine sample of the day was a warm apple wine with a mulling spice. Pretty tasty! 

Was a great start to the fall season!  

Four ingredients. Four easy measurments. Affordable. Easy. Gluten Free. Dairy Free. Delicious. What is not to love about this recipe??? It’s my favorite peanut butter cookie recipe and I make it often!  I don't know where the recipe came from so I can't give personal thanks or acknowledgements...just express my thanks I found it!

 The Recipe

1 cup natural peanut butter

1 cup raw organic sugar

1 egg

1 tsp pure vanilla

Preheat oven to 325.

Mix all ingredients in large mixing bowl. Use 1tbps measurements to drop cookie or form into ball on to cookie sheet. Use bottom of glass dipped in sugar to flatten. Cook 12-14minutes, until lightly browned.

Serve with ice cold almond milk.   Perfect snack for the nut lover!

Check any list of super foods and you aresure to see Kale on the list. This cruciferous vegetable is one of thehealthiest vegetables around, full of fiber, Vitamins A, K, E and a plethora ofminerals and other micronutrients. This powerful anti-oxidant is also a knownanti-inflammatory and anti-cancerous power house.

Kale, because of its woody texture isbest eaten steamed (or in smoothies). But good luck for us some person a longlong time ago came across roasting it and wha-la....KALE CHIPS are born! 

          ROASTED KALE CHIPS

                 Recipe adapted from the great smittenkitten

           ( and thanks to adventuresinchi for the idea)

1 bunch curly kale

2 tablespoon olive oil

Sea salt and cracked pepper to taste

Preheat oven to 300°F. Rinse and dry the kale (making sure the kale is very dry) then remove the stems and tough center ribs. Cut into large pieces, toss with olive oil in a bowl and sprinkle with sea salt and pepper.  Arrange leaves in a single layer on a large baking sheet.  Bake approximently 20 minutes, or until crisp. Place baking sheet on a rack to cool.

    They are so good you feel almost guilty eating them! YUM!

Cruising the aisles of the local market looking forsomething new and exciting to prepare, I spy organic beets for only 2.69/bunch(3 beets!).  This immediately fills my void for exciting as I have only prepared beets once before and they were roasted....end of story.  Perusing the internet for fun recipes, Borsht pops up like a red flag, that’s it! I'venever had it before, how FUN, NEW and EXCITING! (Yes, I get this way about foodwhat can I say, I'm a food nerd!)

                   Look how beautiful they are, so vibrant!  

COLD BORSCHT

Adapted fromCooking Books. Thank you!

 3 large beets, trimmed (leaves can be saved for another use!) 

1/2 cucumber, peeled, seeded and diced

1/2 a small yellow onion, chopped

2 cupsplain Greek yogurt

1 tablespoons Dijon mustard

3 Tbps balsamic vinegar

1 tablespoon sugar

Buttermilk to thin to desired consitancy. 

Salt to taste

Preheat the oven to 400F and wrap each of the beets in tin foil individually. Roast for about 1 hour, until tender when pierced with the tip of a knife.

 When cool, slip the skins off the beats and chop them. In a large bowl, combine the beets, cucumber, onion, bread crumbs yogurt, mustard, vinegar and sugar and give it all a good stir with a wooden spoon. Purée these ingredients in a blender, working in batches adding buttermilk to desired consistancy, I lke mine a little thicker!  Add salt to taste and refrigerate, preferably overnight so the flavors have a chance to develop.

 To serve, top the chilled soup with a dollop yogurt and chopped chive and/or hardboiled egg 

I have to say as my first Borscht experience....I LOVEDIT!!!! It is SO good!!! I could of put it in a glass and drank it with astraw!   My experience was very similar to the author at CookingBooks. The full flavor of the soup with its natural sweetness and decadence with the creamy smooth rich texture is a taste explosion!   Now having so much excitement, I of course want to share this with my significant other my soul mate, my partner for life. As I give him 2 tablespoons of the heaven in a bowl, I beam with anticipation awaiting his reaction.  I watch as one tiny spore of soup touches his lip and the reaction that follows....'ugh, gross...no I can’t’ then he pushes it aside.  Was I mad? Upset?? HECK NO! More for me and my guinea pig co-workers! 

HEALTH BENEFITS

You will have to google them all, they are tremendous!!!

Garden-beet is very low incalories (containonly 45 kcal/100 g) and fat; but is very rich in dietary fiber,vitaminsand minerals.

The root is rich source ofphyto chemical compound Glycinebetaine.Betaine has the property of lowering homocysteine levelsin the blood.  Homocysteine, one of highly toxic metabolite,promotes platelet clot as well as atherosclerotic-plaqueformation which is otherwise can be harmful toblood vessels.  High levels of homocystiene in the bloodresults in the development of coronary heart disease (CHD), stroke andperipheral vascular diseases.

Raw beets are an excellentsource of folates;containsabout 109 mcg/100 g (Provides 27% of RDA).However, extensive cookingmay significantly depletes its level in food. Folates are necessary forDNA synthesis in the cells. When given during peri-conception periodfolates can prevent neural tube defects in the baby.

It contains significantamounts of vitamin-C,one of the powerful natural antioxidant which helps body scavengedeleterious free radicals one of the reasons for cancers development.

Beet’s green leaves (tops)are an excellentsource of carotenoids, flavonoid anti-oxidants and vitamin A; containthese compounds severaltimes more than that of in the roots.Vitamin A is required maintaininghealthy mucus membranes and skin and is also essential for vision.Consumption of natural vegetables rich in flavonoids helps to protectfrom lung and oral cavity cancers.

The root is also richsource of Niacin (vitB-3), Pantothenic acid (vit.B-5), Pyridoxine (vit.B-6) and carotenoids,and minerals such as iron, manganese and magnesium.

In addition, this root veggie indeed has verygood levels of potassium. 100 g fresh root has 325 mg of potassium or7% of daily requirements. Potassium lowers heart rate and regulatesmetabolism inside the cells by countering detrimental effects of sodium.

http://www.nutrition-and-you.com/beets.html ;

ENJOY!!!

Indian cooking has known the health benefits and antioxidant powers of spices for centuries, western cooking uses these therapeutic wonders on a daily basis without every knowing their potential healing properties.

I recently hosted a nutrition function and was luck to find a local treasure; Madu Gahia MS, RD,

CEU who is a nutrition and diabetes consultant, nationally recognized author, speaker and expert in Indian cuisine. This recipe is from her presentation. Not only are the beans a fiber rich, high protein source,the addition of some of these spices have unique healing properties. 

For example (and only to name a few!):

Turmeric Health Boost: Contains curcumin, which can inhibit the growth of cancer cells. Try to have 500 to 800 milligrams a day, says Bharat Aggarwal, PhD, a professor of cancer medicine at the University of Texas M.D. Anderson Cancer Center.

Cinnamon Health Boost: Can lower blood sugar, triglycerides, LDL, and total cholesterol in people with type 2 diabetes. Aim for one-fourth to one-half teaspoon of cinnamon twice a day.. Cinnamon is a powerful antioxidant. A study in the Journal of Nutrition found that out of all spices, cinnamon is one of the richest sources of disease-fighting antioxidants.

Cayenne pepper Health Boost:, contains capsaicin, an anti-inflammatory compound that helps with pain relief. Chili peppers have been found to help: boost immunity,reduce blood cholesterol, triglyceride levels and platelet aggregation,prevent cancers, including stomach cancer and relive pain.

BLACK EYED PEAS DIP

1 (16oz) can black eyed peas

1 tbls vegetable oil

1/4 tsp cumin seed

1/4 tsp turmeric

1/4 tsp cayenne pepper (or to taste)

1/4 tsp cinnamon

1 tsp coriander powder

1/2 tsp salt

1/2 cup water

1/4 tsp gram masala (look for in season section of grocery)

2 tsp lemon juice

2 tblsp cilantro

1/2 cup red onions

Serve with chip of choice; pita,whole grain tortilla or gluten free chips!

1. Drain and rinse canned peas. Set aside

2. Heat oil in nonstick fry pan on medium heat. Add cumin seeds, cook until golden brown. Add peas and stir. Add turmeric, cayenne pepper, coriander powder, cinnamon, salt and water to mix.

3. Bring to  boil. Cover with lid and reduce heat. Simmer for 10 minutes or until liquid evaporated. Remove from heat.

4. Stir in gram masala and lemon juice. Transfer to serving dish, garnish with onion and cilantro. Serve with chips.

Enjoy the flavor and the benefits! 

These pudding like brownies are suprising sweet and satisfying! With 8 gm protein per serving and only 11 gm. carbs you will be satisfyied until your next meal!

BULGE BREE BROWNIES

(compliments of Oxygen Magazine with a few 'Teri alterations')

1 can black beans, rinsed and draind

3 whole eggs

1 tsp vanilla extract

12 oz package organic extra firm tofu (organic soy is free on Monsanto's GM beans!)

1/2 cup unsweetened applesauce

2 tbsp canola oil (I used olive)

1/3 cup pure maple syrup (I used 1/4 cup organic sugar)

1/2cup unsweetened, unprocessed cocoa

1/4 cup chocolate whey power

1 teaspoon baking powder

1/2 tsp sea salt

Preheat oven to 350 F

Puree beans in a food processor. Add the rest of the wet ingredients and blend to combine.

In a large mixing bowl, use a fork to mix together the dry ingredients. Add to the wet ingredients and blend until creamy smooth.

Pour batter into an oiled 8 by 8 inch baking dish. Bake for 30 minutes or until a knife insterted in the center comes out clean.

Nutrients per serving (original recipe, less sugar with mine)

Calories 100, Total fat; 3, Sodium 64, Carbohydrates 11g, Fiber 2g, Sugars, 5 g, Protein 8 gm

So delicious! Enjoy! 

Genetically modified organisms (GMO) can apply to plants or animals but lately we are hearing in about our foods. Daily news is headlined with the growth, the controversy and concern of genetically modified (GM) foods. This controversy has been making headlines for years and seems to be developing quite strongly in the consumers interests. The rise of GM foods affects us...the consumer, the producers, farmers, key playing corporations, the environment, scientific community and a stream of corporate attorneys.

The beauty of controversy is there are two sides and knowing both sides allows you to form a strong onion. I encourage you to seek your own information as it is vast. 

What is GM foods??

GMO's be produced by gene cloning methods in which a non-native gene is introduced and expressed in a new organism. Generally the new protein has also been somewhat modified, or engineered, for proper expression in the new host. 

For example: 

Tomatoes and strawberries are now engineered with a gene from the artic charr, a fish that can survive in freezing waters, to prohibit frost in these fruits. 

Corn, soya beans and sugar cane have also been genetically modified by scientists so they are able to tolerate crop spray.

Scientists have genetically modified sweet corn so that it produces a poison which kills harmful insects

What you should know:

Countries worldwide have taken stands against GM foods by banning them for their populations safety which includes the growing and importation.   Such countries include; Asia, Europe and some states within the United States.

The FDA does not regulate GM foods.  The FDA's position is that GM foods are substantially equivalent to unmodified, " natural" foods, and therefore not subject to FDA regulation, therefore it does not require labeling.

Mansanto is the worlds largest producer of GE seed. This is the same corporate giant that gave us DDT, Agent Orange, Round Up, Round Up ready seeds, and injected our cows with  rBGH (recombinant Bovine Growth Hormone).  

A Monsanto official told the New York Times, October 25, 1998, that the corporation should not have to take responsibility for the safety of its food products. "Monsanto should not have to vouchsafe the safety of biotech food," said Phil Angell, Monsanto's director of corporate communications. "Our interest is in selling as much of it as possible. Assuring its safety is the FDA's job."

Hmmmm....so if the FDA is not doing it and Monsanto is not doing it...the I stress to you the importance of investigating the risks of these foods that we eat daily on an unknowingly basis.

We have a right to know what is in the food we eat, where it comes from and who is producing it. Be informed. Be healthy.

Coming soon. Part II. The dangers of GM Foods.

Good info sources:

 http://www.organicconsumers.org/
http://bytestyle.tv/

http://en.wikipedia.org/wiki/Monsanto

The best thing about Des Moines in the summer??? The downtown farmers market...hands down!

Just knowing the day before that I am going to it gets me just giddy! Its not only the fresh local produce that I love (top of my list, of course)  its the community gathering, the smells of exotic foods, the colors of the harvest, the chance to hang out with someone I care about, to try new treats and indulge with my local favorites. 

Oh yea...and to see all the pups! Its almost a dog show down here with everyone and their dog (no pun intended! ) walking around! Love it!!

Loving the colors and fragrance of the season.  Peonies and snapdragons. Beautiful.

Nut butters!!! It wouldn't be a trip to the marked without a purchase from my favorite stand. Fresh ground natural butters nut butters; peanut, cashew and almond butters are a must try if you have never had them.

Eat it once and you will never go back to Skippy!!!  Gaurenteed!  Ingredients??  US Fresh Roasted peanuts. Thats it.  Who needs more? Simple and clean....

What a rainbow of wonders!

My purchases today?? Yellow heirloom tomatoes to pair with my gardened basil, fresh mozzarella and balsamic vinegar. Fresh zucchini to grill with a little olive oil, cracked pepper and sea salt. Nut butter (of course!) and some happiness in a vase!

What did I sample?? Oh...you name it!! Fresh local salsa from Indianola, wines from local vineyards, breads from our local treasures such as La Mie Bakery and Great Harvest, Chevre from Knoxvilles Reichart's dairy farm and fresh ground spicy mustard's.  My only disappointment this week?? My favorite little cupcake stand wasn't here!  The one week I decide to take my camera of course! That's Ok...she'll be here next time...I hope!!

Biiiig hug to the market!! I luv ya!!!

I would say that not a day goes by that I don't have AT LEAST one salad.  What a fantastic opportunity to incorporate all kinds of freshness into one bowl that can include great lean protein sources such as; chicken breast, turkey and fish, healthy fats like; almonds, walnuts, olive and canola oils and creamy avocados.  Clean complex carbs are added through green veggies and fresh fruits.  Salads have no rules and the possiblities are endless,  but I do have a few great combinations that always top my list!

Tuna Salad ( a South Beach recipe)

1 can water packed tuna (drained)

1/3 chopped cucumber

1/3 c avocado

1/3 c celery

1/3  c radishes

1 cup chopped romaine

Dressing:

1 tbsp Olive Oil

1/2 tsp lime juice

1/2 tsp chopped garlic

cracked pepper

Super Omega & Antioxidant Salad

1 6 oz. pouch pink salmon

1 serving roasted/sliced almonds

1/2 cup blueberries

1/3 cup chopped tomato

1 cup chopped spinach

Dressing (Sweet mustard)

1/2 tbsp Olive Oil

1/2 balsamic vinegar

1 tsp brown mustard

1 packet Splenda or 1/2 tsp honey

Strawberry Chicken Salad

 4oz. Cinnamon chicken breast, chilled and sliced

1/2 c sliced berries

3-4 rings sliced red onion

1/4 cup part skim mozzarella cheese

1 serving honey roasted peanuts

Dressing

1 tbsp Olive Oil

1 tsp brown mustard

1 tsp sugar free orange marmalade

Santa Fe Turkey 

4 oz roasted and sliced turkey

1/2 cup black beans

1/3 cup chopped tomato

1/3 cup chopped avocado 

1/4 cup chopped red onion

1/4 cup chopped green pepper

2 tbsp. part skim mozzarella cheese

1 cup chopped romaine 

Dressing 

Your favorite salsa 

The best thing about building a salad is that it is a free for all!! It is a great opportunity to experiment with different textures, flavors and new foods. Try to build the most colorful salad to incorporate a great variety of nutrients! 

Try to keep the store salad dressings on the shelf at the store and experiment with the different heart healthy oils and flavored vinegars that you may already have.  Adding a fresh splash of lemon or orange juice to a fresh salad really brings out crisp clean flavors....

YUM!!