Scrumptious Nut Butter

This recipe will make a nut-lover out of anyone. Better yet, it's also very healthy! This is a delayed gratification recipe, but the results are outstanding and the nutritional value of this nut butter is higher than anything on the market.

The first way to make nuts completely nutritious (and delicious!) is to soak them overnight in water and a little sea salt. This neutralizes the phytic acid and breaks down enzyme inhibitors that are naturally present in all forms of seeds (including whole grains, nuts, seeds, and beans/legumes). This is a very important first step, whether you are making a butter from the nuts, or just plan to enjoy them whole as a snack or a salad topping.

I used about 2 cups of shelled, skinless peanut halves, and 2 cups of pecan halves but you could use any type of nut (such as cashews, almonds, brazil nuts, macadamia nuts, or walnuts). [Keep in mind that this makes quite a lot of nut butter, so you may want to halve the recipe the first time you make it if you're not sure you will like the results. I think you will, though!]

First, place the nuts in a bowl and cover with water; add 1 tbsp. sea salt to each bowl (use one soaking bowl for each type of nut to keep them separate) and cover with plastic wrap. Leave the bowls in a warm place for about 12-24 hours.

Next, drain the nuts, spread them on a baking sheet (again keeping the different kinds on separate sheets), and slowly dry them out in a warm oven set no higher than 150 degrees. You can turn them occasionally, but otherwise you don't need to supervise them much. There is no possibility of burning so you can pretty much leave them on their own, just checking every few hours. You will need to bake them in this way for about 7-15 hours until they are completely dry and crisp. I left mine in the oven overnight which was very convenient. You really don't have to worry about them too much as the temperature is set so low; they just need a good amount of time to dry out completely. This picture is of the "crispy" pecans - the soaking and drying really brings out the buttery flavor.

The last step is creating the nut butter! Pour the nuts into a food processor with a pinch of salt and blend into a thick powder. Then add 1/3 cup (5 tbsp.) unrefined coconut oil and raw honey to taste (I used about 3-4 tbsp.). You may also add a little more sea salt to taste. This recipe, adapted slightly from Nourishing Traditions, says to store the nut butter in an airtight container in the refrigerator, but I found it got too hard that way. I suggest refrigerating it at first if it's too liquidy, but then letting it warm up before serving. I leave mine in the pantry in a glass Pyrex container and just mix it a little before serving as the oil separates somewhat. The final product will be fluffy and slightly granulated, and delicious enough for dessert! Try it spread on Carr's whole wheat crackers (which are slightly sweet), or as a gourmet sandwich on thin slices of toasted whole wheat sourdough with sliced apple and a little cinnamon.

What's in the ground beef?

Usually an entry with this title would give the reader an anticipatory shudder, right? Well, provided you aren't an ardent vegetarian this should prove interesting, not disgusting. I just spoke with Ed of Central Valley Farm in Asbury, NJ and asked him to set aside a few packages of ground beef and some raw milk cheddar for me to pick up this afternoon at the Union Square Greenmarket. I posted a comment recently on another entry about how delicious their ground beef is, and I have been wondering for some time why this is the case. This meat - which makes great stroganoff or burgers - is truly unusually flavorful and delicious. I recently made burgers that had a strong musky repulsive flavor/smell which I bought through another farm (they weren't spoiled or anything, and were from pastured cattle, which just goes to show all grass-fed ground beef is not created equal). I asked Ed about the beef and why it tastes so good, and he said that the breed of cattle is special (to the chagrin of Ed's wife -- apparently she complains about how he always has to buy the most expensive cows), plus they graze on a wonderful variety of native grasses (on which he uses no chemicals of any kind). AND to top it all off he doesn't sell any cuts of meat, only ground beef. So this means all the more expensive parts of the animal are being used, not just the leftover scraps, tough parts, and fat. If you are a meat-eater and looking for a great source of ground beef it would be worth checking out the Central Valley Farm tent at the Union Square Greenmarket. They are there every Monday from 8-6; they sometimes sell out of beef so it's worth getting there early. Be sure to try the raw milk cheddar and the homemade vegetarian pasta sauce, too! Each item is about $5 (1 lb. ground beef, 8 oz. cheddar, or one large jar of sauce).

A Feast for the Soul

A recent trip to the Union Square Greenmarket afforded me the following goodies: fresh spring strawberries, spring onions & garlic, a loaf of organic whole wheat sourdough, raw milk cheddar, the best grass-fed ground beef around (from Central Valley farm), a bag full of beautiful baby lettuce, fresh rosemary (a gift from the CV farmers!), and a jar of hot "frying" peppers. Of course I enjoy anticipating all the delicious meals I will make using these ingredients, but first I like to "feast my eyes" (as my mother used to say) on these beautiful things that have been given to me from the earth, from healthy happy cows, and from farmers, bakers, and cheesemakers. Even more than a feast for the eyes, this is also a feast for the soul.

Breakfast muffins

Since there still isn't a lot of seasonal fruit available yet I like to put plenty of chopped apple in my muffins, along with a little cinnamon. You can also use about 1/2 cup of chopped spring strawberries if you like, but make sure they are very well-drained. This recipe (adapted slightly from my cooking bible, Nourishing Traditions) will make about 8 good-sized muffins; the original recipe is twice this big, but if you don't plan on eating 16 muffins in one week you should probably make it the way I write here. Also it's okay to leave the muffins out on the countertop, provided they are in an airtight container; however, make sure they are completely cooled before storing, and transfer to the refrigerator after 2-3 days to avoid spoilage.

**Mix these first two ingredients together in a big bowl, then cover tightly with plastic wrap and leave out on the counter overnight (this step is important--don't skip it!):
-1 1/2 cups whole wheat pastry flour (they sell this @ Whole Foods and other places)
-1 cup buttermilk or soured milk
**The next morning add:
-1 egg
-1/4 tsp. sea salt
-2 tbsp. maple syrup
-1 tsp. baking soda
-1/2 tsp. vanilla extract
-1.5 tbsp. melted butter OR coconut oil (also sold @ Whole Foods and health food stores)
**OPTIONAL:
-1/2 apple, cored & chopped small (or 1/2 cup chopped strawberries, well-drained)
-1/2 tsp. cinnamon

Pour into buttered muffin tin (8 muffins in all). Bake at 325 degrees for about 20 minutes, or until a toothpick comes out clean when you insert it in the center of one muffin. Muffins should be golden brown on top. Let them cool a moment, then pop out of tin using a knife and cool on a plate or wire rack. Reheat in the oven by slicing, spreading butter on (always eat flour products with plenty of butter to slow the breakdown of carbs in your body!), then wrapping in tinfoil and baking at 200-250 degrees for about 10-20 minutes, just to warm them up. Be sure to eat them with something high in protein, like a serving of yogurt, hard cheese, or a handful of nuts. Also, be forewarned that these muffins are not very sweet; if you're used to really sweet stuff then you might want to try doubling the maple syrup first, and gradually decrease it each time you make the recipe.

Keep in mind that the first step of combining the flour and buttermilk/soured milk and leaving it to sit overnight is very important. This allows the time and necessary bacteria to begin the process of breaking down and neutralizing the phytic acid and enzyme inhibitors present in all whole grains (including their flour form). If you include this step you will be rewarded with an exceptionally fluffy, light muffin (especially since whole wheat pastry flour tastes nearly identical to white flour). Furthermore, "soaking" the flour this way creates an end result that is far more filling and nourishing than muffins prepared the typical way -- it's as if your body is finally really extracting the nourishment from your food. See my entry on "Waffles with Staying Power".

Gorgeous Greens

Really, what could be more beautiful than spring greens? The yellow swiss chard is a vibrant green with lovely yellow stems, and all the baby greens are so delicate and delicious! (All available at your local farmers' market...spring is the time for greens, so get out there and get some!) Greens are purifying and uplifting - great for detoxifying after a long winter.

If you tend to leave bags of produce at the back of the fridge and forget about them (as I used to do) you might want to try these tips for ensuring you actually eat your greens in a timely manner:

1) invest in a good salad spinner - get a big one, and make it the best quality you can afford; it really makes cleaning & storing your greens easy and enjoyable. If you eat a LOT of greens like I do you may want a spinner and a crisper so you can keep your spinach separate from your salad greens, for example.
2) make a habit of washing & drying your greens soon after buying them, then store them conveniently in the salad spinner, crisper, or a large airtight container in the fridge - this way you can just reach into your spinner or crisper and pull out enough lettuce or spinach for your salad or other dish
3) look for delicate baby greens that are pre-washed or so small and clean they don't need to be chopped or washed, then just store them in a crisper or other large airtight container. Be sure to use them before a week is up (baby greens are delicate and don't last as well as larger leaf lettuces or hardier greens like chard and spinach).
4) for bunches of greens or heads of lettuce, simply chop off the stems or core, remove wilted or unhealthy leaves, then chop the remaining leaves coarsely (for example, at 3" intervals). Soak in a big bowl of cold water, swishing around to remove the dirt, then finish with a thorough spin in the salad spinner. (Ollie now does my spinning for me!)
5) remember to always cook your spinach before eating (steaming, sauteeing, and braising are 3 great ways to enjoy fresh spring spinach). Raw spinach is high in oxalic acid which can cause mineral deficiencies if eaten in large quantities (don't worry about the occasional leaf tossed into a salad).