Cauliflower - Fun on the tongue

I remember reading about low carb diets and the holiday "eatin season" a few years ago.

i made a small batch of mashed potatoes/cauliflower and enjoyed them. As an athlete I think the low carb diets are foolish and possibly bad for us (we can ask the good Dr about that). Now a life filled with processed carbs and fats is detrimental to healthy living but a proper balance in the diet carbs, protein and fats will work every time. Time to get of the soapbox and focus on the fun of basic mashed cauliflower.

Cauliflower - by itself has ( per 1/2 cup)-14 calories, 2.5 g carbs, <1/2 G fat, 1.1 g protein, Vitamin C, calcium and iron, Plus some other important mineral and vitamins.

This recipe includes a soy margarine, and soymilk and chopped garlic so all those ingredients add to the benefits of this hearty dish.

1 heads of cauliflower ( chopped into 3/4 inch pieces)
enough water to cover the cauliflower by 1/2 inch
1/8 - 1/4 cup garlic chopped (to taste)
soymilk (room temperature)
margarine(no transfat) (soft)
sea salt
white pepper

1) Boil water and 1 tbs seas salt
2) Boil the cauliflower until soft -add a small amount of garlic (until water is down below veggies)
3) Drain and reserve the water
4)Place the cauliflower back in pot
5) add rest or garlic and mash
6) add 3-4 tbs margarine and mix in
7) 1/4 cup soymilk , 1/4 cup cooking water
8) mix and finish mashing
9) add 1/2 tbs white pepper
10) Place in casserole dish, cover and bake /keep warm in 200 degree oven

This is delicious and fun way to get good veggies and avoid all the fat of traditional potatoes.

Variations abound for fun ways to make this.

Gazpacho Schizophrenia

I just ate my 7th gazpacho variation. Now I am becoming an even bigger fan of this dish as I have Watermelon-based, Tomatillo/salsa-based, Green tomato, Cucumber and a few others.

WOW what a fabulous creation and for the Hot summer there is nothing quite like a bowl of energizing and delicious soup with some cukes/onions/beets on the side.

It is also a Raw food so all the goodies still have all of their life giving enzymes and vitamins- especially when purchased at the Farmers Market.

Green Energy- Power rom the Sun

Summer is a great time to eat raw foods and stay away from the hot oven.
Smoothies are great way to quickly, easily and deliciously get a lot of fresh greens and other goodies.
You need a reliable blender (I will be getting a Blendtec or Vitamix soon as my Oster is slowly dying) and a few bottles to store the drinks during the day.
The recipes are just 2 of my current favorites. The options are truly unlimited.

2 Quarts of Tossed Salad

1 head Green or Red Leaf Lettuce ( organic and rinsed)
1 medium cucumber –quartered lengthwise
2 medium tomatoes – quartered
1 medium orange, peeled, quartered
1 frozen banana (fresh OK)
1 Tbs walnut oil
2 Tbs Chia seeds
2 cups frozen berries
1-3 cups water

Put 1 cup of water in blender and start with lettuce and use cucumber to push as needed.
Add remaining items in order. Add small amount of Water to help blend.
Add water to fill blender to full 64 oz.
Drink both quarts throughout the day.


Green Energizer

6-10 kale leaves, organic and rinsed
2-3 celery stalks
1 medium cucumber
1 grapefruit, peeled and quartered
2 Medium Tomatoes- quartered
1 medium sweet onion
2 cups frozen berries
1 Tbs Flax seed oil
1-3 cups water

Put 1 cup of water in blender and start with kale , I leaf at time,use celery to push as needed. Add remaining items in order. Add small amount of Water to help blend.
Add water to fill blender to full 64 oz.
Drink both quarts throughout the day.

Summer Fuel- Fresh and Tasty

A key aspect to summer fun for active people is the opportunity to eat great fresh vegetables and fruits. Charlottesville is blessed with a great farmers market known as the City Market {http://www.charlottesvillecitymarket.com/}. This is open from April to Halloween on Saturdays and during the summer at Meade Park.
There are many markets around Virginia and many stores sell fresh local goodies.
What can we do with this local freshness?
Corn is starting to POP out now so here are 2 great corn recipes.

HAPPY SUMMER RAW CORN CHOWDER


2-3 cups fresh corn ( right off the cob) , 2-4 ears
1 avocado – diced
1 small chili pepper – chopped small
1 bunch fresh cilantro - chopped
~2 cups almond milk
2 Tbs Extra Virgin Olive Oil
pinch of sea salt
pinch of fresh ground black pepper


Combine all ingredients , (except for some cilantro, corn and avocado for garnish)
And place ¾ of the mixture in a blender and blend until smooth. Add to remaining mix and chill.
Serve with avocado, corn and cilantro as garnish.


Corn and Quinoa Chowder
3/4 cup red or white quinoa, rinsed and drained1 tsp. cumin seeds1 1/2 Tbs. olive oil2 1/2 cups fresh or frozen corn kernels1 large red potato, diced (about 1 cup)4 small shallots, chopped (about 1/4 cup)4 cups low-sodium vegetable broth2 cups plain soymilk1 large red bell pepper, diced3 Tbs. chopped cilantro, plus a few sprigs for garnishLime wedges, optional
Directions
1. A)Toast quinoa and cumin seeds in pot over medium-high heat, 3 to 4 minutes, or until golden and fragrant, stirring constantly. Transfer to bowl.
2.
3. B) Heat oil in pot; add corn, potato and shallots. Sauté 5 minutes, or until shallots are translucent.
4.
5. C) Add broth and soymilk, and bring to a boil. Stir in quinoa mixture.
6.
7. D) Reduce heat to medium-low, cover and simmer 10 minutes. Stir in bell pepper, cover and simmer 5 minutes, or until quinoa and vegetables are tender.
8.
9. E) Remove from heat; stir in chopped cilantro. Season to taste with salt and pepper. Ladle into soup bowls, and garnish with cilantro sprigs and lime wedges, if desired

Green Smoothies - Power , Fuel and Fun to Drink

I have been making and drinking Green Smoothies for the last few months. I read Victoria Boutenko's book, Greens for Life and was interested in the information she had there and I looked some up (did a little research) and am amazed at the nutritional value in greens, veggies and fruits that we miss by chewing as humans and not chewing the cud as cows do.

I experimented with some blends and have enjoyed them all but haven't fully incorporated it into my life yet. I plan to get a better blender ( BlendTec or Vitamix) soon but have to wear out the Oster I have now. Might jump sooner to get a better tool.
I have seen a change in my body and digestion when I drink smoothies for several days. If I stay disciplined and eat properly the rest of the day I really see the benefits.

Anyone else drink smoothies or smoothies and juice?

Vegan Runner- Enough Fuel? Where?

As a vegetarian I look forward to the first weekend of April every year and the opening of The City Market- which is our farmers market in Charlottesville.
I usually get as much as i can carry for the next week and have fun as the season progresses and changes. Last year I learned of CSA Shares ( Community Supported Agriculture) and getting a weekly box of goodies. I signed up with Roundabout Farm (www.roundaboutfarm.net) and get our first box tonight.
I am like a kid on Christmas morning wondering what will be in the box tonight. Then, since this is the first time wonder what i will do with a box of goodies for the next week and what I will need to get Saturday or at the store to compliment/complete the meals.

Athlete Fuel from the Sun

I have made several raw meals but one of my favorite types has been a variety of Pate/spreads.
Raw Hummus, Cashew Spread/Butter and Sunflower seed Pate.

Great for a meal and can be saved for lunch or snacks for the next couple of days.

SunPower Patay
- 1 to 2 cups raw organic sunflower seeds (soaked overnight or sprouted 2 days)
- dash of apple cider vinegar
- dash of cold pressed olive oil
- dash of water
- pinch of unrefined sea salt

Options-
A)- 1 handful of fresh dill, - about half a bunch
B)- 1 leaf of kale, torn into pieces
C) – Chopped dulse soaked and drained ( seafood-y taste)
Process all of the above in a food processor.
Serve on Cabbage or Lettuce leaf, or Celery, sliced pepper or any firm sliced veggie.

Soaked Sunflower seeds become a superfood. If you are patient and can soak overnight then put in a sprout bag and rinse 2-3 times a day for 2 days you have a Powerhouse raw food for this patay.

Cauliflower Power- Great Stew

I made this great stew last weekend and all who tasted it loved it.
Felt a renewal of energy after working out in the morning and then cleaning the yard( leaves) for 2+ hours.

Chunky Vegetable Stew
Greens cook down considerably and will reduce at least one-quarter in volume. One pound of raw kale will yield about 2 1/2 cups cooked. A dash of hot pepper sauce adds dimension to this colorful dish.

Ingredients
SERVES 8
1 medium-sized bunch kale (or other hearty greens collards, turnip,spinach)
2 tsp. olive oil
4 cloves garlic, minced
1 medium-sized red onion, chopped
1 medium-sized red bell pepper, chopped
3 medium-sized unpeeled russet potatoes, cut into 1/2-inch pieces
1/2 cups balsamic vinegar
1 cup water
1 Tbs. tamari
1 6-oz. pkg. sliced white mushrooms
1 medium-sized head cauliflower, cut into about 2-inch florets
2 14.5-oz. cans Italian/Mexican-style/plain stewed tomatoes
3 Tbs. chopped fresh thyme
3 Tbs. nutritional yeast

Directions
1) Prepare all ingredients for steps 3-5
2) Heat oil in a 5-quart Dutch oven or saucepan for 1 minute over medium-high heat.
3) Add garlic, onions and peppers, sauté for 2 minutes and add potatoes. Cook for 4 minutes, and add vinegar, mushrooms and cauliflower. Cook for 2 minutes,
4) Strip kale(greens) leaves from stalks, and rinse thoroughly in colander; chop and set aside
5) (if going full fiber) Add kale and mix thoroughly.
6) Cook mixture for 5 minutes, and reduce heat to low.
7) Add 1 can stewed tomatoes, stir in and cook for 10 minutes
8) Chop 2nd can stewed tomatoes coarsely in food processor, and add thyme and yeast and ½ can of water.
9) Add to pot stir and cook for 10-15 minutes
10) Remove from heat, and serve.



NUTRITIONAL Info-
Calories- 195 Protein-5g
Fat- 2g Carbs – 30
Sodium-288mg Fiber- 5g
Sugars-11g

Starting a cleanse and following with raw food

I am doing a short cleanse (next week)to start the year and will be following it up with a good portion of raw foods. I will include wheatgrass into the raw diet and in future cleanses.

Don't have the grass growing for this cleanse but hopefully will have some as I come out to start rebuilding myself from the inside out. Will have many other sprouted goodies for food, smoothies and salads.

New Year and New Effort- Blogging and otherwise

I hope all had a great and spiritually rewarding Christmas and New year celebration.

I head into 2008 with a lot of plans:
1) Under diet I am experimenting with a Gluten-free lifestyle in addition to Vegan. I had found a few blogs with similar focus and will read and reference them as the year goes on.

2) Athletics - I am training for the JFK50 miler in November. I hope to run at least 2 long races in preparation and many miles of training as well. many other physical efforts will a part of this effort.

3) Personal - I have a number of personal plans and goals that i will undertake and see the results as the year progresses.

4) Work life- Investigate some additional/expanded avenues of work and income and have fun doing it

Alright- have a great year.