Newsletters: March - April 2008

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Cook’s Corner

Natural Times-March/April 2008

Compiled by Jean Crozier

ARUGULA PESTO
Makes 2/3 cup

2 cups packed baby arugula
2 T white mellow miso
1/3-1/2 cup pine nuts or walnuts
1/4-1/3 cup olive oil
1-2 cloves garlic, chopped

Blend all ingredients in food processor. Add more olive oil if necessary. Delicious on crackers, whole grain crusty bread, pasta, or raw veggies.

ARUGULA & WHITE BEAN SALAD
Serves 6

2 cups (365g) dried white northern beans, soaked in water overnight (or 2 cans organic white beans)
2 cloves garlic
1 3-inch stem of rosemary (leaves removed), or 3/4 tsp dried rosemary
1 T red wine vinegar
3 T balsamic or sherry vinegar
1/2 tsp sea salt
1/2 tsp ground black pepper
1/3 cup olive oil
1 bunch arugula, washed, stems removed, and finely chopped
3–4 Roma tomatoes, finely diced
1/4 cup chopped Kalamata olives

Drain and cook beans in simmering water until tender, about 40 minutes. (Beans have better flavor if you add 1/2 tsp each of salt and garlic powder or a spoonful of miso and a sprig of marjoram the last 15 minutes of cooking.) You can also use precooked, organic canned beans.

In a blender or food processor, add the garlic, rosemary, vinegars, salt, and pepper. Blend while slowly adding the olive oil.

Add the beans, arugula, tomatoes and olives to a large salad bowl. Pour desired amount of the dressing over and mix and combine. Serve at room temperature.
From Delicious Living magazine

ASPARAGUS & AVOCADO WRAPS
Serves 6

24 asparagus spears
1 ripe avocado, pitted and peeled
1 T lime juice
1 clove garlic, minced
1 1/2 cups cooked cold long-grain white rice
3 T plain nonfat yogurt
3 whole wheat tortillas, 10 inches in diameter
1/3 cup fresh cilantro leaves
2 T chopped red onion

In a medium-sized saucepan over high heat, bring 2 inches water to a boil. Place the asparagus in a steamer basket, cover, and steam until just tender, approximately 5 minutes. Remove the asparagus and immediately rinse in cold water to stop the cooking process. Drain thoroughly.

In a small bowl, mash the avocado, lime juice, and garlic into a coarse puree.

In another small bowl, stir together the rice and yogurt to mix well.

Heat a large dry frying pan (not one with a nonstick surface) over medium heat. One at a time, heat the tortillas in the hot pan until softened, approximately 20 seconds per side.
Lay the tortillas flat on a clean work surface. Spread the avocado mixture equally among the tortillas. Top each with an equal amount of the rice mixture, asparagus, cilantro, and onion.

Fold in both sides and the bottom of each tortilla up over the filling; then roll to close. If made in advance, cover with plastic wrap and refrigerate for up to 1 hour. Return to room temperature before serving.

To serve, cut each wrap in half crosswise.
From Mayo Clinic Williams-Sonoma Cookbook by Mayo Clinic

WILTED SPINACH SALAD WITH ASPARAGUS
Serves 2

2 cups fresh baby spinach leaves, washed, dried and chilled
1 pound asparagus stalks, washed and trimmed
3 T good quality balsamic vinegar
2 T extra-virgin olive oil
2 T minced red onion
1 clove garlic, minced
1/4 tsp coarsely ground black pepper
1 hard-cooked egg, chopped

Place spinach on individual serving plates.

Blanch the asparagus in lightly salted boiling water for approximately 3 minutes or until crisp-tender; do not overcook. Remove from heat and refresh under cold water; drain and dry well; set aside.

In a large frying pan over medium heat, whisk together balsamic vinegar, olive oil, red onion, garlic, and pepper; heat balsamic mixture until hot, stirring occasionally. Add cooked asparagus spears to dressing mixture, tossing to coat and reheat.

Remove from heat. Place asparagus spears over the top of the spinach. Pour warm dressing over asparagus and spinach. Sprinkle with chopped eggs and serve immediately.
From www.whatscookingamerica.com

STIR FRIED SNOW PEAS & MUSHROOMS
Serves 4

1 T sesame seeds
1 T olive oil
1/2 pound snow peas
4 ounces fresh mushrooms, thinly sliced
2 T teriyaki sauce

In a medium skillet over medium heat, cook the sesame seeds about 5 minutes, stirring frequently, until lightly browned. Remove from heat, and set aside.

Heat oil in the skillet over medium high heat. Stir in snow peas and mushrooms, and cook 3 to 4 minutes, until tender.

Transfer snow peas and mushrooms to a medium bowl. Toss with sesame seeds and teriyaki sauce, and serve warm.
From www.allrecipes.com

TOFU SALAD WITH SNOW PEAS
Serves 4

1 T sweet chili sauce
1/2 tsp grated fresh ginger root
2 cloves garlic, crushed
1 T dark soy sauce
1 T sesame oil
1/2 (16 ounce) package extra-firm tofu, drained and diced
1 cup snow peas, trimmed
2 small carrots, grated
1 cup finely shredded red cabbage
2 T chopped peanuts

In a large bowl, mix the chili sauce, ginger, garlic, soy sauce, and sesame oil. Place tofu in the mixture, and marinate 1 hour in the refrigerator.

Bring a pot of water to a boil. Immerse the snow peas in the boiling water for 1 to 2 minutes, then immerse in a bowl of cold water. Drain, and set aside.

Toss the peas, carrots, cabbage, and peanuts with the tofu and marinade to serve.
From www.allrecipes.com

PEA SALAD WITH RADISHES AND FETA
Serves 4-6

2 tsp cumin seeds
2 T fresh lime juice
2 tsp honey
1/4 cup extra-virgin olive oil
3 T chopped fresh dill
4 cups fresh shelled peas (from about 4 pounds peas in pods) or 1 pound frozen petite peas
1 bunch radishes, trimmed, and thinly sliced
1 cup crumbled feta cheese (about 4 ounces)
3 cups fresh pea tendrils, coarsely chopped, or pea sprouts (optional)

Heat small skillet over medium heat. Add cumin seeds and toast until aromatic and slightly darker, about 2 minutes. Cool; grind finely in spice mill. Whisk lime juice, honey, and cumin in small bowl. Gradually whisk in oil; stir in dill. Season dressing with salt and pepper. DO AHEAD Can be made 1 day ahead. Cover and chill. Bring to room temperature before serving.

Cook peas in pot of boiling salted water until almost tender, about 5 minutes for fresh (or about 2 minutes for frozen). Drain; rinse under cold water, then drain well. Transfer to large bowl. Add radishes, feta, and dressing; toss. Season with salt and pepper. If using pea tendrils or sprouts, divide among bowls. Divide salad among bowls. Serve.
From bon appétit & Gourmet, April 2007 (www.epicurious.com)

SPRING SALAD SUPREME
Serves 4-6

1/2 red onion, thinly sliced julienne style
1 Granny Smith Apple, thinly sliced, half moons
1/2 cup Annie's Shitake Sesame Vinaigrette or just enough to cover onion and apple.
10 ounces organic spring mix
1-2 T crumbled Stilton blue cheese

Combine apple and red onion and marinate in dressing for several hours. When ready to serve, place spring mix in large salad bowl and lightly toss in marinated onion and apple. Sprinkle cheese on top. Serve immediately.
By Katie Crozier

SPRING GREENS WITH GRAPEFRUIT & ITALIAN SALAMI
Serves 4

2 large red grapefruit
1 small shallot, minced
1 T white wine vinegar
Additional fresh grapefruit juice
1 tsp minced fresh tarragon
6 T walnut oil or olive oil
8 cups packed mixed baby greens (about 5 ounces)
4 ounces thinly sliced soppressata or other Italian salami, cut into thin strips
Parmesan cheese shavings

Cut, peel and white pith from grapefruit. Holding grapefruit over bowl to catch juices, cut between membranes to release segments.

Combine shallot and vinegar in small bowl. Let stand 15 minutes. Add enough additional grapefruit juice to collected juices to measure 1/4 cup; whisk into vinegar. Add tarragon. Whisk in oil. Season with salt and pepper.

Place greens in large bowl. Drizzle 2/3 of dressing over and toss to coat. Divide salad among 4 plates. Scatter soppressata over each. Top with grapefruit and Parmesan. Drizzle remaining dressing over and serve.
From bon appétit & Gourmet, April 2007 (www.epicurious.com)

GLORIA’S SALMON & CREAM SAUCE
Serves 4-6

1 large wild salmon filet
2 T Gloria’s Salmon Seasoning Mix
1/2 cup Earth Balance™ buttery spread or 1/4 cup Earth Balance™ and 1/4 cup olive oil
1 cup milk
1/2 cup cream
1 T corn starch

Remove skin from salmon. Heat electric fry skillet or other large skillet. Add Earth Balance™ until melted. Add salmon. Sprinkle seasoning mix (recipe below) generously over salmon. Cook over medium-high heat for 5 minutes until fish flakes.

To make cream sauce combine milk, cream and corn starch. Stir over medium high heat until thickened. Spoon over salmon and serve.
From Gloria Everett

GLORIA’S SALMON SEASONING MIX
Makes 2 T

1 tsp garlic powder
1 tsp onion powder
1 tsp lemon pepper
1 tsp sea salt
1/2 tsp cayenne pepper
1/2 tsp ground thyme (takes out any fishy taste)
1/2 tsp dried dill weed

Combine all seasonings. Makes enough for 1 large salmon filet.
From Gloria Everett

GLORIA’S SALMON WITH SAUTÉED VEGGIES & STUFFING
Serves 4-6

1 large wild salmon filet
1 large onion, chopped
1 large shallot, chopped
1 large red pepper, chopped
4 garlic cloves, minced
1/2 bunch parsley, chopped
1 tsp garlic powder
1 tsp onion powder
1 tsp dried dill
1 tsp ground thyme
1 tsp lemon pepper
2 tsp sea salt
1/2 tsp cayenne pepper
1/2 cup Earth Balance™ Buttery Spread
1 package Arrowhead Mills™ Stuffing Mix, prepared according to package directions

Remove skin from salmon. In hot skillet melt Earth Balance™. Add salmon, vegetables and herbs. Sauté until fish is done. Serve over hot stuffing.

TOP TEN HIKING FOODS
Adapted from www.outdoorplaces.com

10. Tuna and Crackers. Get the cans with the pull-top lid. Packets of mayonnaise can make an instant tuna salad. Serve on pita, bagel or crackers.

9. Hard cheese and crackers. Hard cheeses are robust enough to survive on the trail and can take a moderate amount of heat. Sharp cheddar is the best.

8. Peanut butter or other nut butters. Repack into a squeeze tube. Available at camping stores. Spread on crackers, bagels etc. Sprinkle with raisins for extra energy.

7. Cookies and candy. Look for natural gummy candies, jelly beans, sesame stick candy and more. Jenny’s Macaroons come individually wrapped for instant access and energy.

6. Fresh fruit. Nothing satisfies like a good organic apple, orange, or pear. Take fruit that can stand rolling around in the back pack. Cheese, cracker and apple slice make a nice lunch.

5. Beef Jerky. Get the real stuff.

4. Dried Fruit. These are very durable, generate less trash and pack more caloric bang for the buck.

3. Granola. More varieties than ever before. Loaded with carbohydrates and fiber and good fat, depending on the granola. Granola is an excellent food source on the trail.

2. Energy Bars. So little time, so many great energy bars. Jenny’s new Omega-3 bars come in 3 flavors, chocolate, coconut and almond.

1. GORP. Also known as trail mix. Buy already make from the bulk bins or make your own. Just toss together any of the following ingredients: Sunspire™ Sundrops, pretzels, Cereal O’s or other hearty cereal shapes, raisins and other chopped dried fruit, dried coconut, nuts (cashews, peanuts, Brazil nuts, macadamia etc.) The best part of making your own GORP is you have no trash to pack if you use your own reusable container.

TRAIL MIX
Serves 12-15

1 box Annie’s™ Whole Wheat Bunnies
2 packets Barbara’s™ animal cookies (2 1/8 oz.), any flavor
1 1/2 cups dry roasted mixed nuts
1 bag Sunspire™ Sundrops, plain
2 cups raisins or dried sweetened cranberries or mixture of both

Mix all ingredients in a large bowl with a big spoon. When mixed, use spoon to fill snack size baggies with trail mix. It usually makes about 12-15 bags. Keep in a cool dry place. They are easy to grab for that hike or bike ride, or a ride in the car.
Adapted from www.chuckwagondiner.com