Do-it-yourself almond milk — 3 versions

You saw from my Alternative Milk Guide that these non-dairy beverages are basically nuts/seeds/grains pureed with water and strained.  Although Mr. Picky drinks raw milk regularly, the rest of us don’t and the non-dairy milk that is used most often in our house is almond milk.  Once I learned how easy it is to make your own extremely delicious, pure almond milk, I have never purchased it off the shelf again.  This is a great, non-messy activity to do with your kids since they can help with the process and it is also really cool for them to see how almonds become almond milk.  It was also really cool for my husband to see how to “milk” an almond because he was having a tough time visualizing it.

I made a basic almond milk from almonds and water the first time around and it was the kind I was familiar with.  But then my friends Baelyn and Shiva told me about The Mylk Man in Venice, California who makes and delivers fresh organic almond milk made from almonds and coconut water.  Genius!  Lastly, my friends at Pressed Juicery in Brentwood make an unbelievable almond milk from almonds, dates, vanilla, sea salt and water.  I had to give both of these a try at home since I’m not always in the city and voila!  Amazing!

We met our friends Jane, Matt and their daughters for dinner the other night at our local YMCA tennis club and Matt happened to mention that he is recently dairy-free and has discovered the joys of almond milk.  Where most couples might go out for an after-dinner drink, I knew where we were going — back to our house for an almond milk taste testing! Everyone was blown away by the coconut water and date-sweetened versions.  We even figured out what to do with the almond pulp I had saved from straining the milk.  Drinks and dessert!

Basic Almond Milk

Pamela
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Ingredients
  

  • 1 cup raw almonds

Instructions
 

  • Soak 1 cup raw almonds in bowl with plenty of room temperature water for 6-8 hours. (Soaking will make the almonds softer and more digestible.)
  • Drain the almonds in a colander and rinse with fresh water. Remove the skins from the almonds by pressing them through your thumb and forefinger.
  • Discard the skins and place the almonds in a blender or Vitamix. Add 3 cups fresh water and blend until the nuts are pulverized.
  • Strain through a fine mesh sieve, cheesecloth or a nut milk bag into a glass bowl. If using a sieve, use a spoon to scrape the almond meal around and allow as much liquid to drain through.
  • Transfer to a glass jar and refrigerate, covered for up to 4 days. Add the remaining pulp, sweetened with honey or maple syrup, to hot cereal, granola or fruit.
Tried this recipe?Let us know how it was!

almond milk with coconut water

Soak almonds in regular water, but use coconut water to blend with the skinned almonds.

 

 

almond milk sweetened with dates

Follow directions for basic almond milk, but blend skinned almonds with water and 8 pitted dates.  You can add a drop of vanilla and sea salt, if you like, but it is delicious just like this.  You don’t need to sweeten the remaining pulp if you choose to eat it since it is already sweet from the dates.

Alternative milk guide

I get a lot of requests in my classes for non-dairy substitutions from people who are lactose-intolerant or because they have a lactose-intolerant child.  If you’ve been to a supermarket lately, I’m sure you’ve noticed how popular alternative milks have become.  There’s certainly no rule that kids need to drink a white beverage at every meal, no matter what you see on tv.  But these beverages have a place in the kitchen that go beyond the glass.  With so many to choose from, it can be  a challenge knowing what milk to use when.  Here’s my Alternative Milk Guide:

ALMOND MILK

Almond milk has a mildly sweet and nutty flavor.  Like most of the alternative milks, it is actually very easy to make since it is just soaked almonds blended with water and strained.  You can find unsweetened, sweetened and flavored versions.  Check out my step-by-step instructions on how to make your own almond milk — 3 different ways.

Nutritional profile: It is very low in fat, but also low in protein and carbohydrates.  Be careful about buying sweetened almond milk which can be high in sugar.  Clearly, almond milk cannot be consumed by someone with a nut allergy.  It is gluten-free.

Use: Great in smoothies, hot cereals, coffee or tea.  I have also used it in baking and soups, too.  Try this recipe for brown rice pudding.

COCONUT MILK

This is made by pressing the coconut flesh and adding water.

Nutritional profile: Coconut milk is very rich in medium-chain saturated fatty acids, but this fat is used by the body quickly as energy, as opposed to being stored as fat.  It contains lauric acid, a powerful immune-boosting fatty acid also found in breast milk.  Coconut milk is very low in carbohydrates and low in protein.  It usually has a thickener added, like guar gum.  Some people with nut allergies can drink coconut milk, but some can’t.  Coconut milk is gluten-free.

Use: I have used coconut milk in smoothies, brown rice pudding, curry dishes, popsicles, desserts, and coconut rice.  Make sure you shake the can well before opening since the fat will be concentrated on top.  I like Native Forest Coconut Milk since the cans are BPA-free.  You can freeze unused coconut milk in an airtight container.

HEMP MILK

Hemp milk is made by blending hemp seeds with water and straining it.  You can find unsweetened, sweetened and flavored varieties.

Nutritional profile: Hemp milk does not contain THC, the active ingredient in marijuana, so fortunately (or unfortunately) you cannot get high from hemp milk.  Hemp milk contains a moderate amount of Omega-3 and Omega-6 fatty acids (5 grams/cup), and in an ideal ratio.  It is low in carbohydrates and sugar, but contains some protein (2 grams/cup).  Many people find hemp seeds and milk easy to digest.  Hemp milk usually contains some sort of thickener, such as gum acacia.  It may be unsuitable for people with nut or seed allergies.  It is gluten-free.

Use: I think hemp milk substitutes very closely for whole cow milk in recipes.  I have used it successfully in baking, French toast, savory bread puddings, soups, smoothies and hot cereal.  For a weekend treat, I’ll finish off a pot of oatmeal with chocolate hemp milk and I call it….”Chocolate Oatmeal!”  Once I tried using it to make fudgsicles, however, and they didn’t taste great.

OAT MILK

Oat milk is made by soaking oats in water, blending and straining it.

Nutritional profile: Oat milk contains some fiber and protein.  But it is also relatively high in carbohydrates and (naturally occurring) sugar.  It is appropriate for those with nut allergies, but is is not gluten-free.

Use: You can drink it chilled, or use it in smoothies and baked goods.

RICE MILK

Rice milk is made by blending cooked rice with water and straining.  I find rice milk to be a bit too watery to use in place of milk and very low in nutrition, so I never buy it.  It is suitable for people with nut allergies and it is gluten-free.

Nutritional profile: Low in protein and fat, but high in carbohydrates and sugar (naturally occurring.)  Rice milk contains few natural nutrients, so it’s really not ideal for children.

Use: You can use it in smoothies and hot cereal and probably soup.  I know you can also drink it chilled, straight up.

SOY MILK

Soy milk is made by soaking soybeans and blending them with water and straining.  You can find unsweetened, sweetened, flavored and chocolate versions.  Soy milk is very widely available and substitutes well for whole milk.

Nutritional profile: Soy milk has the highest protein content of all the alternative milks and is low in carbs with a moderate amount of fat.  Many soy milks contain additives, since straight soy milk doesn’t taste wonderful, so be careful of all the flavors and sweeteners added.  Most soy in this country is genetically-modified, so I would encourage you to look for organic or “non-GMO” soy milk.  Many people consider unfermented soy difficult to digest.  In addition, soy contains isoflavones which can mimic estrogen in the body and be disruptive to the body’s hormonal cycles.  I avoid unfermented soy, but if you enjoy it, I would recommend exercising moderation.

Use: Soy milk can be used in hot beverages, smoothies, soups, hot cereals and in baking.  Look for unsweetened, plain soy milk for use in savory recipes.

Corn and edamame succotash

This house sure is quiet.  The girls are still in Connecticut and Mr. Picky is off at the batting cage for a little bit with his dad.  I don’t think I’ve been alone in my house in a year.  Or more.  It’s sooooooooo nice.  Don’t get me wrong.  I adore my kids and my husband, but solitude is a precious luxury that I never get to indulge in.  And silence.  Just heaven.  I find it funny that all this peace and quiet makes me hungry, so I give myself permission to make an early dinner for me and only me.  It never happens that I only have my cravings to consider for dinner.  I think being conscientious of many people’s likes and dislikes is a big challenge when planning meals for a family.  But not tonight!

At yesterday’s farmer’s market I scooped up two of my summer favorites — corn and tomatoes.  I was especially excited about the tomatoes since my plants won’t be producing fruit any time soon.  Unfortunately, Manhattan Beach does not have tomato weather.  The parsley and basil are doing beautifully in the garden, though and if I am lucky enough to have frozen shelled edamame in the freezer and turkey bacon in the fridge, corn and edamame succotash will be my dinner tonight.

Hooray!  It’s all here!  I secretly hope that my husband and Mr. Picky call me and ask if they can grab a bite out instead of home.  I have visions of me and a giant bowl of corn and edamame succotash in front of the tv watching the new episode of “Million Dollar Decorators” without my husband doing Martyn Lawrence Bullard impressions so that I can’t hear what anyone is saying.  Am I getting old that this is my idea of bliss tonight?  Don’t care.  I’ve got succotash to make.

I taught this recipe in my classes last August and I got great feedback, although people admitted they were skeptical of eating something called “succotash.”  True, not a very sexy name, but succotash really just means a few sauteed vegetables usually mixed with corn and lima beans.  I had found a recipe from an old Gourmet Magazine (sniffle) and changed it up a bit to suit my family, and I just love it.  Since my kids are crazy for edamame, I always have bags of it in the freezer.  That was a natural sub for the lima beans.  It makes such a nice side dish for a weeknight family dinner or for entertaining in the summer, or a main dish since it is loaded with protein.  It’s so tasty, as well as colorful, nutritious, and quick to put together, especially if your kids shuck the corn for you.  Even by myself, I pulled this together very quickly.  You definitely don’t need to use turkey bacon in this if you are vegetarian or just don’t like it, but I would compensate with a pinch of salt.  As I sat there on the couch, by myself, eating this gorgeous succotash, I was able to concentrate on the food and really enjoy it.  I couldn’t help but think how much I loved the crunch of the corn and edamame and the sweetness from the tomatoes.  Couple more bites.  The apple cider vinegar adds great tang and the smoky, salty flavor from the turkey bacon is perfectly complementary.    Another few bites.  I can’t believe there’s no salt.  Yes, the edamame were cooked in salted water and the bacon has salt, but there’s no added salt and I don’t miss it.  A few more bites.  This is supposed to serve 6-8?  Is that a typo?  I’m halfway done with the bowl, but I keep eating anyway.

“Hi Mom!  We’re home!”  Well, it was nice while it lasted.  Mr. Picky asks for some succotash.  “Hey, that looks good.”  Really?  Tonight is the night you decide not to be picky?

Corn and Edamame Succotash

Pamela, inspired by Gourmet Magazine
5 from 2 votes
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Servings 6 -8 as a side dish

Ingredients
  

  • 12 ounces frozen shelled edamame
  • Kosher salt
  • ¼ - ½ pound nitrate-free turkey bacon* optional
  • 1 ½ tablespoons unrefined cold-pressed extra-virgin olive oil
  • 1 small onion chopped
  • 1 large garlic clove minced
  • ¾ lb cherry tomatoes halved
  • 4 ears corn kernels cut off cob
  • 1 Tablespoon apple cider vinegar
  • ¼ cup packed small fresh basil leaves or larger leaves chopped
  • ¼ cup packed flat leaf parsley leaves chopped

Instructions
 

  • In a medium pot of boiling salted water, cook edamame 5 minutes, or until just tender. Drain and rinse under cold water to stop the cooking process.
  • Chop bacon. Add oil to a large skillet and cook bacon over medium heat until starting to crisp, 3-5 minutes. Add onion and sauté until softened. Add garlic and cook for 1 minute. Don’t worry if the bottom of the pan is getting brown from the bacon. The acid from the vinegar and tomatoes will clean it up.
  • Add tomatoes, corn and vinegar to the skillet. Cook, stirring until tomatoes begin to lose their shape. Stir in edamame. Remove skillet from heat and stir in herbs. Serve immediately.

Notes

*Or bacon can be cooked separately a 350 degree oven. Line a baking sheet with unbleached parchment paper and arrange the bacon slices in one layer. Bake for 20 minutes, turning once, until slightly crispy. Chop cooked bacon and add with edamame.
Tried this recipe?Let us know how it was!

 

Got Juice?

I think one of the most important ways to know what works for your body and what doesn’t is to be in tune to how you feel after you eat.  For example, if after you eat cow dairy, you feel bloated or nauseous, it should register with you that cow dairy doesn’t work for you.  There’s nothing wrong with you.  You don’t need a green pill or a purple pill to help you digest cow dairy.  You need to not eat cow dairy.  This is Nutrition 101.  You can actually teach yourself so much about how to be healthy without having to figure out which expert’s diet is the “right” one.  I have been listening to my body very carefully for many years and there’s something that I consume that I notice consistently makes me feel great.  After having it in the morning, I have incredible amounts of energy during the day and I am more clear-thinking and creative.  When I have it regularly, my skin looks great and  I don’t have as many cravings for non-nutritive foods.  I am talking about fresh pressed juice.

We know that we should be eating 5-10 servings of fruits and vegetables daily, with an emphasis on vegetables.  Most Americans don’t even come close to that and are missing out on very important nutrients, enzymes and fiber.  In addition, many people suffer from digestive problems which hamper their bodies’ ability to efficiently assimilate the nutrients they do consume.  What is wonderful about juicing is that your body needs to do almost nothing to digest the nutrients from juice and they are immediately available to your system.  I recommend fresh pressed juice as a supplement to whole fruits and vegetables and not in place of, but it’s an easy way to get those vitamins and minerals if you’re having trouble getting the recommended allowance of fruits and vegetables every day.

I am certainly no expert in juicing, so I wanted to turn to one of my cooking class students, Hedi Gores, and her partners Hayden Slater and Carly Brien, who own the incredibly popular Pressed Juicery in Brentwood, California.  Pressed, as it’s known to regulars, is all the rage in LA and I seldom teach in someone’s kitchen without finding a few bottles of their juice in the refrigerator or more often, empty bottles in the recycle bin!  I thought Hedi, Hayden and Carly could shed some light on the benefits of drinking fresh pressed juices.

PS:  What inspired you to start Pressed Juicery?
PJ:  We all happen to love fresh pressed juice and were craving an option in LA, which we found to have a very limited juice market. We all have different backgrounds- one of us is a devoted mom, the other is a businessman, and one of us has a holistic health degree- but what we have in common is that we have seen the profound effects of juicing on our own lifestyles and on the lives of people close to us. We couldn’t believe the benefits and wanted to make it easy for others to incorporate into their hectic schedules.

PS:  What are some of the benefits of drinking fresh pressed juices?
PJ:  The benefits are really endless and to see proper results it is best to drink them consistently either in the form of cleansing or at least drinking juice each day. Some of the results people find are: balanced pH and sugar levels, clearer skin, weight loss, increased mental clarity, diminished aches and pains, a regulated colon, blood and tissue cleansing, better sleep patterns and better liver function. And this is only the beginning. Many diseases are attributed directly or indirectly to an unhealthy digestive system. Your immune system and health depend on healthy elimination of toxins from the body which is what juice cleansing allows to happen as it gives the digestive system a proper and much-needed break from the work it has to do on a daily basis.

PS:  What is the difference between blender juices and pressed juices?
PJ:  Juices that are made in a blender are not really juices- they are blended drinks. They still maintain all of the bulk and fiber of the ingredients, along with juice from the ingredient as well. When something is juiced, particularly in a press, what you yield is the pure liquid vitamins and nutrients from the fruit or vegetable, without the fiber. This means that they essentially provide nutrients uninterrupted by the digestion process. Our bodies absorb them with maximum efficiency and are able to assimilate the vitamins and minerals in a matter of minutes, rather than hours.  So many people are lacking proper nutrition these days, as a result of poor diet and lifestyle choices, as well as factors that are often out of their control. Juicing is a wonderful way to get the freshest and most direct sources of vitamins and minerals that our bodies require to keep them in a vital and healthy state.

PS:  What is the difference nutritionally-speaking between a fresh, cold-pressed juice and a flash pasteurized juice from the supermarket?
PJ:  Fresh, cold-pressed juice is raw and unpasteurized, meaning it is simply juiced under the coldest possible conditions, protecting the enzymes and nutrients (the goodness that keeps us healthy!) that are living in the juice.  Pasteurized and flash-pasteurized juices that one would find in a market are subjected to a heat process which kills living bacteria in the juice. This process allows the juice to be stored on shelves longer, however it also diminishes many of the vital properties of the juices.

PS:  Why is fresh pressed juice so highly perishable?
PJ:  Because it is unpasteurized and the ingredients are essentially living and remain so after they are pressed, the juice carries a shelf life of 3 days and must be kept as cold as possible to ensure freshness.

PS:  What are some popular juice combinations at your store?
PJ:  People love our Greens 2, which contains Kale, Spinach, Cucumber, Celery, Romaine, Parsley, Apple, and Lemon. And the warm weather has made our Watermelon Mint a huge hit. It’s simple and refreshing.

PS:  Do you change the juices you drink according to the seasons?
PJ:  We maintain the majority of our juices throughout the year, but we always add seasonal juices with fruits and vegetables that are available. In the winter persimmons were a huge hit, and cool and refreshing drinks that incorporate watermelon have been well-received during warmer months. Being based in California, we are so lucky to have access to delicious, fresh produce all year long.

PS:  What’s your favorite juice?
PJ:  I [Hayden] love our Apple Lemon Ginger combined with a splash of Greens 1 and a touch of liquid cayenne. It’s always fun to mix up combinations and see what we come up with. We can’t wait to share our expanded menu with everyone in the coming months.

PS:  Do you have any suggestions for people who have never tried juicing?
PJ:  People are often afraid of juicing with vegetables. Many people are familiar with the standard fruit juices but the idea of drinking, let alone consuming, a green beverage is a little daunting. Keeping it simple and tailoring it to what you personally like is the key. Throw in a few spinach and kale leaves, add something with a high water content like cucumber,  and then add a little bit of tang from a lemon or some ginger or both. If you crave sweetness- beets, carrots and/or green apples are great options. Keep experimenting until you find something that works for you. It can end up being really satisfying and you will feel a difference in your body and life after consistent juicing.

PS:  I  have many readers who do not have access to a juice bar or a place which makes fresh pressed juices.  Is there a juicer that you can recommend for everyday use at home?
PJ:  Omega 1000 is a great juicer- people seem to really like it. Breville also makes a few options that are simple to clean and user-friendly.

Pressed Juicery is located at 13050 San Vicente Blvd, Los Angeles, in the courtyard of the Brentwood Country Mart or you can visit them online.  They deliver!

*      *      *

I own the Omega 8003 Juicer and I have been happy with it.  My mother has a Hamilton Beach juicer, which doesn’t press out as much juice as mine, nor is it very easy to clean.  The best juicer is the one you will actually use, so ask your friends who juice what they like and don’t like about their machines.  Here are a few tips I can give you about my experience with making juices at home:

  • have your greens and herbs washed and properly stored in the refrigerator so they are ready to go.  If they’re not, you may not be as motivated to juice.
  • don’t juice only dark leafy greens, it will be too strong.  Blend some kale, collards or spinach with mild, high water vegetables like lettuce, celery and cucumber.
  • blend mostly vegetables with only a little fruit to make the juice not taste too bitter.  I prefer to use one apple — peel, seeds, everything.  When I make juice for my husband and kids, they prefer a little more fruit than I do and that’s fine.
  • if you want to juice low-liquid food, such as ginger, turmeric or a clove of garlic, make sure you follow it with a high liquid vegetable such as celery to flush it out of the juicer.
  • clean your juicer as soon as possible after using it.  I don’t love cleaning my juicer, but I love it a whole lot less if it has been allowed to sit.  Those fine vegetable fibers are way harder to get out of there once they’ve dried.
  • the fresher the juice, the more nutrients it contains, but if you need to make your juice the night before, store it in a glass jar filled all the way up to the top so that there is a minimal amount of oxygen in contact with the juice.  Cover and refrigerate.

Please share your experience with juicing!

Hummus 4 ways

I was talking with my summer intern Hannah about how much I love hummus and how easy it is to make.  I think I have been making my own hummus since before she was born, but the last couple years I have felt hummus boredom so I’ve had a little fun experimenting with different flavors.   Hannah was intrigued since she thought hummus was like puff pastry, which NO ONE makes from scratch.  Well, I knew we had a cooking lesson on our hands!

Hummus is a Middle Eastern dip made from cooked chickpeas (a.k.a. garbanzo beans) pureed with tahini (a paste made from ground up sesame seeds), garlic, lemon juice, and salt.  I add a little liquid from the pot (or can) of cooked chickpeas and some people add olive oil.  Sure you can add cumin or hot sauce, but essentially that’s it.  I maintain that hummus tastes so much better when I make my beans from scratch, although really you can use canned and it will still be fabulous.  But what kind of a cooking lesson would this be if we used chickpeas from a can?  So I started soaking a ton of dried chickpeas that day, cooked them for 90 minutes the next morning and we began our hummus factory.

I had an idea to make several of my favorite flavors just for kicks, so we also roasted a couple beets, a red bell pepper and cut some cilantro from the garden.  After we made our first batch, which was the traditional kind, Hannah looked at me in disbelief.  “That’s it?! ”  Yep.  That’s it.  “If people knew how easy it was to make hummus, they would never buy it!”  I’m so glad that thought was put out there to the universe.

After that, we made hot pink hummus with a roasted beet, which I agreed would be super cute for a (girl) baby shower or a bachelorette party (Hannah’s idea.)  Cilantro hummus turned out a lovely pale green with a fresh herby flavor.  Lastly, my favorite was roasted red pepper hummus to which I added a little smoked paprika and a dash of cayenne.  We tried all the flavors with raw carrot, cucumber and sweet bell pepper slices, as well as some gluten-free chips.  But I also love the red pepper version on veggie burgers and the cilantro one on a turkey sandwich.  The beet hummus is for pure shock value since despite adding a roasted beet, it just picks up a subtle sweetness and really tastes a lot like the traditional.  You can never have enough healthful dips for summer entertaining.  With July 4th around the corner, there’s no better time to add some pizzaz to an old classic!

Traditional Hummus

Pamela
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Ingredients
  

  • 3 cups cooked chickpeas if canned, drained and rinsed, liquid reserved*
  • 3 garlic cloves
  • ½ cup sesame tahini
  • 4-5 Tablespoons freshly squeezed lemon juice
  • 6 Tablespoons chickpea liquid
  • 1 teaspoon plus a pinch sea salt

Instructions
 

  • Place all the ingredients in a food processor fitted with the steel blade and process until the hummus is smooth. Taste for seasoning and texture.
  • I like it very smooth and creamy, so I let the food processor run for a few minutes. I also prefer to eat it immediately at room temperature, but if you will be refrigerating it, you can add a little extra chickpea liquid since the hummus will thicken after it has been refrigerated.
Tried this recipe?Let us know how it was!

 

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Variations:

Beet Hummus: add 1 large roasted and peeled red beet to Traditional Hummus ingredients in food processor.  Blend until thoroughly combined.

 

Cilantro Hummus: add 24 sprigs of cilantro and a few dashes of cayenne pepper to Traditional Hummus ingredients in food processor.  You can use either lemon juice or lime juice.  Blend until thoroughly combined.  Feel free to use more cilantro.

 

Roasted Red Pepper Hummus: add 1-2 teaspoons smoked paprika, a few dashes cayenne pepper and 1 large roasted, peeled and seeded sweet red bell pepper to Traditional Hummus ingredients in food processor.  Reduce lemon juice to 1 Tablespoon and sea salt to ¾ teaspoon.  Blend until thoroughly combined.  Taste to adjust seasonings.

Grilled chicken paillard with arugula and lemon vinaigrette

chicken paillard with arugula

By now you have figured out that I promote one meal for the whole family.  I think there is a beautiful connectedness that comes from everyone sharing the same meal and sharing the same energy from that food.  In addition, I believe that we help our children develop better eating habits when we expose them to a wide variety of foods during their lives and we encourage them to try new things.  By giving in to the picky eater in the family and making him chicken tenders or buttered pasta every night because he won’t eat grown-up food, we are basically ensuring that he will grow up with only a taste for “kid cuisine” and the flavors associated with it.  Not only that, who in the world has time to make more than one meal every night?

Mr. Picky is my 7-year-old and he is a challenge at mealtime even though I have done everything right.  I am a great eater and I have set a good example for him (the most important thing.)  I have exposed him to every vegetable and whole grain countless times.  He has helped me prepare dozens of meals.  We have gone shopping together at the supermarket and farmer’s markets.  We have planted seeds and grown our own food.  And he is still a total pain in the ass neck and still quite picky, although he is slowly coming around.  But I am not stressed out about it because Daughter #1 was the exact same way, even worse!  Until one day something clicked and now she eats everything I eat from beet greens and bok choy to millet and muesli.

What does this have to do with chicken paillard and arugula salad when 99% of kids hate arugula?  Of course they hate it.  It is peppery and bitter and their tastebuds haven’t developed to the point that it tastes good to them.  I didn’t like arugula when I was 7, but I am a maniac for it now.  I even grow tons of it in my garden.  So should I cater to the lowest common denominator in my family and prepare arugula-less meals?  Heck no!  I want arugula salads every now and then with a lemon vinaigrette and thinly pounded chicken breast.  It’s one of my favorite quick-fix meals.  But this is where I think flexibility should play a role.   I will cut the chicken into strips and lay them on top of the arugula so that  it is more appealing to my son and I allow him to eat just the chicken.  He can look around the vegetable crisper and see if there’s something else that he would like, such as a raw carrot.  In this way, I am not making him a whole different meal for him and the rest of us get to eat what we want.

No one likes everything, not even me.  I very much dislike papaya, tarragon and poached or runny eggs.  If you dislike arugula, feel free to substitute spinach or a crisp romaine.  If you dislike chicken, you can add steak or chickpeas and shaved parmesan cheese.  This is a great recipe to make for a crowd or for just one.  The photo below shows a big platter I made when my cousin Joanna and her husband Anthony stopped by for dinner.  I literally came home after they arrived at my house and whipped this together in front of them.  The other finished photo at the top is my lunch yesterday when I was working at home testing recipes.  As luck would have it, Mr. Picky came home for lunch and asked if I would share my chicken with him.  My pleasure, as long as I get all the arugula for myself!  One day he’ll be asking for that, too.

 

chicken paillard with arugula

 

Grilled Chicken Paillard with Arugula and Lemon Vinaigrette

Pamela
5 from 1 vote
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Servings 4

Ingredients
  

  • 2 boneless skinless chicken breasts
  • Juice of 1 lemon + 3 Tablespoons lemon juice
  • Olive oil
  • Sea salt and black pepper
  • 1 clove garlic
  • 1 teaspoon Dijon mustard
  • 8 ounces arugula
  • 1 tomato chopped

Instructions
 

  • Place the chicken breasts one at a time in between to pieces of parchment paper or plastic wrap and pound to a ¼-inch thickness. You can use a meat mallet or a rolling pin. The idea is to get the chicken to an even thickness all around. Remove from the paper and place in a glass baking dish and squeeze the juice of 1 lemon on top. Drizzle with an equal amount of olive oil. Sprinkle with ½ teaspoon sea salt or kosher salt and black pepper to taste. Allow to sit at room temperature for 30-60 minutes.
  • Heat the grill to medium. In the meantime, prepare the salad dressing. Cut the garlic clove in half and rub the inside of a medium bowl with the cut side of the garlic. Add the garlic to the bowl. To the bowl, add 3 Tablespoons lemon juice, Dijon mustard, ½ teaspoon sea salt, and black pepper to taste. Whisk to combine. Pour ½ cup olive oil into the bowl, whisking constantly to emulsify. Taste for seasoning and tartness. Add more oil if necessary.
  • Remove chicken from marinade and grill a few minutes on both sides until golden brown. Place on a cutting board. Arrange the arugula on a platter and drizzle with enough of the dressing to coat lightly. Cut the chicken into strips and arrange on top of the arugula. Scatter tomatoes on top and drizzle a little more dressing. Or arrange the chicken on a platter and top with dressed arugula leaves and tomato.

Notes

I also love this salad with chickpeas, olives, shaved parmesan cheese, or thinly sliced fennel.
Do ahead: you can make the dressing several days in advance and wash and dry your greens in advance, too. Just wrap them in a damp kitchen towel and store in the refrigerator.
Tried this recipe?Let us know how it was!

 

 

 

 

White bean salad with celery and mint (and sometimes tuna)

Happy summer!  I really can’t believe it’s here, but I am just thrilled to bits.  Even though I still teach during the summer, I find that my schedule with the kids is a little easier and frees me up to spend a bit more time cooking.  The ironic thing is that during the summer, we don’t need to “cook” as much.  The weather is warmer and our bodies can tolerate more raw or lightly cooked foods.  But this has to be my favorite season for just the sheer bounty of vegetables and fruits available.  You can find me literally bouncing around the farmer’s markets in the summer overbuying berries and stone fruits, corn, eggplant, greens and tomatoes.  This past Saturday I bought a bushel of mint that was so gorgeous and fragrant, I couldn’t resist.  But I should have since already I GROW mint on my patio.

I also love summer since we entertain much more frequently and it’s a wonderful chance to catch up with friends.  I enjoyed a little quiet time this morning planning some weekend meals with guests in mind.  I have several new recipes I’ll be trying out, like chicken and vegetable kabobs with chimichurri sauce, black bean burgers with a smoky red pepper spread, and cantaloupe and cucumber salad.  I’m hoping they get the thumbs-up and I’ll post them before the end of the season.  Also, the kids and I have been having fun dipping big chunks of peeled ripe bananas into melted dark chocolate and freezing them.  But in as much as I get excited about experimenting, I also love my favorite stand-bys.

One of my regular dishes in the summer is this white bean, celery and mint salad.  By now you know I have a thing for creamy and crunchy together and I clearly have no self-control when a healthy bunch of mint seduces me.  On a beach day, I like to put the fixings out for a make-your-own sandwich bar.   Whether we choose to eat a quick bite at home or pack the sandwiches to go, this bean salad is always the perfect side to chicken salad, grilled vegetables or a humble turkey on wheat.  It is a great salad to bring on a picnic since the beans and celery don’t suffer after sitting in dressing for hours.  But the recipe is so easy that you might find yourself at home for lunch one day and decide that you can pull a beautiful healthful salad together with that can of white beans in your pantry and a simple vinaigrette.

Beans are a great source of inexpensive, low-fat protein and contain a ton of soluble fiber — so great for helping balance the LDL and HDL levels.  I am pretty good about planning meals in advance, so I will usually soak dried beans and make them from scratch, but opening up a can of Eden Organic beans is just fine, although a tad more expensive.  Sometimes I add canned tuna to this salad and you really need nothing more, although my girls love to take crusty bread and scoop up the salad and eat it that way.  Now would be a good time to mention that I dread BPA, which is a plastic and resin ingredient found in the linings of most cans, as well as water bottles and is associated with several health problems including breast cancer and infertility.  Thankfully, Eden Organics and Vital Choice Seafood do not use BPA in their can liners.

Please stop in again for more fresh, healthful and seasonal recipes to share with family and friends.  I’m looking forward to a great summer!

 

White Bean Salad with Celery and Mint (and Sometimes Tuna)

Pamela
5 from 1 vote
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Ingredients
  

  • 1 pound dried Great Northern or cannellini beans*
  • 1 medium onion quartered
  • 1 stalk celery quartered
  • 1 clove garlic crushed
  • 1 2- inch piece kombu if you have it**
  • 1 Tablespoon kosher salt
  • Dressing:
  • ¾ cup unrefined cold-pressed extra-virgin olive oil
  • ¼ cup raw apple cider vinegar preferably unpasteurized
  • ½ teaspoon raw honey
  • 1 clove garlic crushed
  • 1 teaspoon sea salt
  • ½ teaspoon freshly ground pepper
  • 1 ½ cups chopped celery
  • 1 shallot cut into thin half-moon slices ar ½ red onion, small dice
  • 1 ½ cups loosely packed mint leaves chopped
  • 1 7- ounces can albacore tuna packed in oil or water optional, flaked

Instructions
 

  • Rinse the beans and pick over for small stones or debris. Soak the beans in cold water overnight with a 2-inch piece of kombu.
  • Discard the soaking liquid, and place the beans and the other ingredients for cooking them in a 6-quart pot. Add enough cold water to fill the pot half full. Bring to a boil. Simmer 1 to 1 ½ hours, until the beans are tender. Turn off the heat, add the tablespoon of kosher salt and allow to cool in the cooking liquid. Drain and discard the cooking liquid, onion, celery and kombu.
  • Whisk the dressing ingredients in a small bowl until emulsified.
  • To make the salad, transfer the cooked beans to a serving bowl. Add the celery, sliced shallot, fresh mint and (optional tuna.) Pour the dressing over the beans and toss to blend. Serve at room temperature.

Notes

*Or you can use 6 cups drained and rinsed canned beans, approximately 3 or 4 cans.
** Kombu is a seaweed which helps tenderize the beans and make them more digestible. If you also cook the beans with the kombu, it adds alkalinity. I buy Eden kombu at Whole Foods or from amazon.com
Tried this recipe?Let us know how it was!

 

white bean salad with celery and mint (and sometimes tuna)

serves 8

 

1 pound dried Great Northern or cannellini beans*

1 medium onion, quartered

1 stalk celery, quartered

1 clove garlic, crushed

1 2-inch piece kombu (if you have it)**

1 Tablespoon kosher salt

 

Dressing:

¾ cup unrefined, cold-pressed extra-virgin olive oil

¼ cup raw apple cider vinegar, preferably unpasteurized

½ teaspoon raw honey

1 clove garlic, crushed

1 teaspoon sea salt

½ teaspoon freshly ground pepper

 

1 ½ cups chopped celery

1 shallot, cut into thin half-moon slices ar ½ red onion, small dice

1 ½ cups loosely packed mint leaves, chopped

1 7-ounces can albacore tuna packed in oil or water (optional), flaked

  1. Rinse the beans and pick over for small stones or debris.  Soak the beans in cold water overnight with a 2-inch piece of kombu.
  2. Discard the soaking liquid, and place the beans and the other ingredients for cooking them in a 6-quart pot.  Add enough cold water to fill the pot half full.  Bring to a boil.  Simmer 1 to 1 ½ hours, until the beans are tender.  Turn off the heat, add the tablespoon of kosher salt and allow to cool in the cooking liquid.  Drain and discard the cooking liquid, onion, celery and kombu.
  3. Whisk the dressing ingredients in a small bowl until emulsified.
  4. To make the salad, transfer the cooked beans to a serving bowl.  Add the celery, sliced shallot, fresh mint and (optional tuna.)  Pour the dressing over the beans and toss to blend.  Serve at room temperature.

 

*Or you can use 6 cups drained and rinsed canned beans, approximately 3 or 4 cans.

** Kombu is a seaweed which helps tenderize the beans and make them more digestible.  If you also cook the beans with the kombu, it adds alkalinity.  I buy Eden kombu at Whole Foods or from amazon.com

 

Iced Blended Mocha

If you opened this post with glee and thought I actually put a recipe on my site for a real iced blended mocha, well then, you don’t know me well at all, do you?  But if you clicked on the link anticipating a recipe for something that tastes just as delicious as an iced blended mocha, but is actually good for you, then we are probably already friends.  Iced blended mocha is a cold coffee drink mixed with chocolate, very much like a Starbucks Frappucino, and usually pureed with ice.   My husband, who has a real taste for all things toxic, used to drink sweetened iced coffee drinks much too often.  Before we were married, he used to buy the sweetened chocolate powder mix and coffee “extract” from our local coffee shop so that we could make them at home.  The mix was full of all sorts of scary ingredients, not the least of which was sugar and partially hydrogenated oil.  Needless to say, I haven’t made my husband one of these since I became enlightened.

But his sister, my healthful food soulmate, has just come to his rescue!  She made up a truly guilt-free version of an iced blended, but sweetened with dates.  My daughter and I were playing around with the recipe last weekend and tried a few different variations and they were all delish, even the batch we made with faux coffee granules.  I think we’ll surprise her dad Father’s Day morning with a blast from the past!

 

Iced Blended Mocha

Pamela
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Ingredients
  

  • 2 big handfuls of ice
  • 2 Tablespoons carob powder or unsweetened cocoa powder we tried both and they were equally good
  • 2 teaspoons decaffeinated instant coffee granules or grain-based coffee substitute such as Pero (again, we tried both and they were equally good)
  • 16 pecan halves or 1/4 cup pecan pieces
  • 6 pitted dates
  • 1 - 1 1/2 cups unsweetened almond milk

Instructions
 

  • Put everything in a blender and process until smooth. Taste before serving. You may prefer more ice than I did. Also, I would use 1 cup of almond milk for a more intense mocha flavor or 1 1/2 cups to keep it light. You can serve this over ice, if you like.
Tried this recipe?Let us know how it was!