Chard Ribbons with Strawberry and Pine Nut

My toddler daughter Evelyn and I arrived in the Pacific Northwest last week after a seven month jaunt in Thailand. To be honest, it is a refreshing relief to be back in the cool green of Portland. One of our first outings involved the local, sprawling, lively organic farmers market. We found bouquets of swiss chard, collards and kale along with gorgeous Alice-in-Wonderland sized peonies. And the strawberries. Deep red, flavorful, and juicy. Need I say more? A delightful way to spend the afternoon.

For those who are raising an eyebrow at the combination of swiss chard and strawberries, let me reassure you: this is the perfect summertime salad. The chard is marinated in a zesty lemon-Dijon vinaigrette instead of cooked. Plump organic strawberries are a sweet compliment to the peppery tang of the chard. Tossed with a handful of golden brown pine nuts, the flavor is nicely balanced. In this version, the chard is given a slight wilt although it can certainly be served straight away for those who crave more crunch.

Make it completely raw by substituting the pine nuts with hemp seeds or even chopped macadamia.

This is a simple to prepare salad that is surprisingly complex in flavor and a good way to add leafy greens to the diet. Here's to health, well-being, and joy.

Yield: Four Side Servings

For Salad:

1 bunch rainbow swiss chard, chiffonade cut

2 cups quartered strawberries

1/2 cup toasted pine nuts

And Vinaigrette:

3/4 cup extra-virgin olive oil

1/4 cup fresh lemon juice

2 tablespoons Dijon mustard

1 tablespoons fresh, coarse ground black pepper

1/4 teaspoon Celtic or Himalayan sea salt

In a large bowl, whisk all ingredients for the vinaigrette. Add swiss chard and toss until ribbons are well coated. Let stand at room temperature until mildly wilted, about an hour. Next, gently fold in strawberries. Divide salad onto four serving plates and sprinkle with pine nuts and extra black pepper, if desired. 

"Cooking is like love. It should be entered into with abandon or not at all."

-Harriet Van Horne

Cooking School: Chiffonade

A chiffonade cut can be used with any leafy herb or green and creates elegant, slender ribbons. For greens such as collards or swiss chard, make sure to remove the tough, central stem so only the tender leaf is used. 

Rinse and pat dry the leaves. Stack 10-12 leaves into an orderly pile. Roll lengthwise into a tight cylinder. Using a sharp knife, slice across the cylinder to create thin ribbons. For herbs, use a close cut. With leafy greens, a wide, one-inch slice works beautifully.

It's Spring! Rolls

The long anticipated winter thaw is finally here. I could not think of a better recipe than the one below to welcome abundant sunshine, beauty and color back into our lives. And more joy too.


Not only lovely and surprising, flowers lend a healthful boost to any meal. To learn more about edible varieties along with their benefits, go here. Also worthy of note is manuka honey which comes from a specific region in New Zealand. This is no ordinary sweetener;  it boasts strong antibacterial, anti parasitic, and anti fungal properties. For a more in-depth exploration, click here.


If you aspire towards a raw food diet, this recipe can easily be adapted by trading the spring roll wrapper with a delicate butter leaf lettuce or even romaine. Just make sure to roll your creation as a cone to allow the color inside to peek through. For a vegan version, swap the honey with coconut nectar or agave.


Yield: Friendly light lunch for two


1 cup shredded purple cabbage
2 cups loosely packed baby spinach leaves, stems removed
1 cup shredded carrots
3/4 cup yellow bell pepper, seeded and sliced into thin strips
A handful of edible flowers
8 large rice paper spring roll wrappers


Apricot-Cranberry Dipping Sauce


1/2 cup dried apricots, soaked in warm water for 30 minutes, drained, and roughly chopped
2 tablespoons apple cider vinegar
1 tablespoon raw manuka honey
1/4 cup warm water
pinch of Celtic or Himalayan sea salt
2 tablespoons dried, unsweetened cranberries, roughly chopped
1 green onion, roughly chopped
3 tablespoons almond oil
1/2 teaspoon ground nutmeg


Divide ingredients into eight equal portions on a large cutting board or mat. Rinse a single rice paper wrapper with warm water and lay flat on work area. Take one portion of flowers and arrange in the center on the wrapper, leaving 2-inches of space on each side. Follow with cabbage, carrots, peppers, and spinach leaves. Fold both ends of the wrapper towards center until snug. Next, fold top side of the wrapper inward while tightly rolling into a uniform roll, ending with seam on the bottom, flowers on top.  Repeat with remaining ingredients.


For dipping sauce, pulse dried apricots, vinegar, honey, water, and salt in a blender until smooth. If mixture is too thick, add an additional tablespoon or two of warm water. Transfer to a small bowl and mix in dried cranberries, green onions, almond oil, and nutmeg. Divide mixture into two dipping sauce bowls and serve with four spring rolls each.

“Try to cook so that it will surprise a little, agreeably and astonish slightly, without shocking.”

  -Jean Marie Amat

Flourish & Play: Delight in Beautifully Nutritious Edible Flowers this Spring

As we bound into spring, rejuvenate your health and palate with gorgeous edible flowers. The petals of these captivating plants host a variety of important nutrients while providing a burst of color and contrast to the diet. Growing edible flowers need not be saved for warm weather; create a lovely indoor garden in a sunlit spot beside a window and enjoy the many benefits of graceful edible blossoms during any season.

According to Marci Degman of Garden Guides:

Ancient Greek, Roman, and Chinese herbalists recorded medicinal and culinary uses for flowers. Nearly every early civilization recognized calendula, whose petals were served as food and piled on alters. To preserve violets, medieval monks would make a sweet syrup from the petals. The Victorians, who associated edible flowers with elegance, candied the flowers of violet and borage to decorate cakes and desserts.

Several varieties of flowers are known to support emotional well-being along with health. Valerian flower helps to heal anxiety and insomnia as well as migraines and tension headaches. Rose water helps liver and digestive function while cooling anger. Chamomile calms stress and boosts immunity. Begonias supports liver health and eliminates toxins from the body. Chrysanthemums, which have a long history of use in Asia, are regarded as an excellent tonic for overcoming colds and fevers.

Ethnobotanist Dr Jim Duke recommends the following flowers for consumption:

Violets add a fresh, grass-like flavor to desserts and garnishes. These delicate flowers supply rutin which is believed to strengthen capillary structure.

Borage can be used as a tea or in salads and has a subtle cucumber taste. This beautiful blue beauty is useful in balancing the hormones and helps to combat colds and coughs.

Lavender calms the nervous system and can be found in Herb de Provence spice blend which lends a savory and complex flavor to soup and potatoes.

Roses are rich in antioxidants that help prevent cardiovascular disease and cancer. These classic flowers come in a variety of colors; each with its own distinct bioactive pigments with white having the least.

Nasturtiums, lemon gem marigold, and calendula petals provide a bright contrast in salads, lending an earthy, peppery flavor. The orange pigment contains the important anti-cancer compound lycopene while yellow varieties are rich in vision protecting lutein.

Edible flowers impart colorful inspiration for a variety of culinary creations. Sweet flowers can be combined with tea or frozen into ice cubes. Ground dried petals can be mixed into healthy cookie dough or pancake batter for a unique presentation. Wrap an assortment of edible flowers along with mint leaves, shredded purple cabbage and carrot in rice paper spring rolls to create a striking rainbow of color and nutrition. For an alluring salad, combine mache greens (lamb's ear lettuce), toasted pecans, organic and raw crumbled gorgonzola along with a selection of blossoms. Float chrysanthemum petals in consommé with soba noodles, tofu, and braised greens for a Japanese classic winter noodle soup.

Growing your own edible flowers can be an enjoyable indoor or outdoor project. Here are a few tips:

Select compact, non-trailing varieties of flowers such as Copper Sunset nasturtiums, calendulas, pansies, violets, and miniature roses

Use only organic seeds and compost rich soil while avoiding commercial flower fertilizers which are not designed to be consumed.

Do not use flower plants from a nursery as these are usually laden with chemicals and fungicides.

Harvest flowers in the early, cool part of the day and only eat the petals as other parts can be poisonous or extremely bitter.

Remember to always check before consuming a flower to make sure it is safe to eat: http://www.ces.ncsu.edu/depts/hort/consumer/poison/poison.htm

Brighten your days with delightful and nourishing edible flowers. These lovely additions to the diet provide a bounty of beauty and healthy well-being.


Sources for this article:

"The History of Edible Flowers," Marci Degman, Garden Guides. Retrieved on December 11, 2010 from, http://www.gardenguides.com/85738-history-edible-flowers.html

"Health Benefits of Edible Flowers," July 23, 2010, Carolin K., Wellspere, Health knowledge made personal. Retrieved on December 13, 2010 from, http://www.wellsphere.com/complementary-alternative-medicine-article/health-benefits-of-edible-flowers/1177726

"Edible Flowers- A List of Flowers You Can Eat & Their Health Benefits," Steve Graham, February 24, 2010, Bright Hub. Retrieved on December 13, 2010 from, http://www.brighthub.com/health/diet-nutrition/articles/42063.aspx

"Chase away the winter blues with an indoor window garden," Marion Owen, Plant Tea Inc. Retrieved on December 13, 2010 from, http://www.plantea.com/window-garden.htm

"Growing Edible and Cut Flowers in the Home Garden," June 23, 2010, Chris, Gardening Channel. Retrieved on December 13, 2010 from, http://www.gardeningchannel.com/growing-edible-and-cut-flowers-in-the-home-garden/

"Vegetarian Table: Japan", 1998, Victoria Wise, Chronicle Books, San Francisco, pp 114

Valentine Scones with Cacao Nibs and Dried Cherries

Saint Valentine's Day is almost upon us and a flurry of associations come to mind. The latent sugar-enthusiast remembers fondly the days of childhood when the heart-shaped box of chocolates would magically appear from my parents. My joy of the impending sugar rush was palatable. Later, as I became more aware of the world in general, I veered into the opposite direction by turning my nose up at the whole commercialism of it all and went on a 'Valentine's Day Fast' for over fifteen years. Then I had an epiphany a few years back and realized: what would be a more spectacular opportunity to live with more love, joy and gratitude than Saint Valentine's Day? Forget the superficial stuff and really delve into a day (and hopefully a full-time orientation) of appreciating those we love while aligning myself with a more heart-centered life.

As sweet treats reflect the 'sweetness of life', these heart-shaped scones are the perfect symbol to share with those you love and even those who look as though they need more love in their lives. Imagine baking up several dozen of these little hearts and passing them on to coworkers, friends, family, possibly even strangers. With the intention of loving-kindness?

If all of this is a little too idealistic, focus on the scones themselves. Good for your heart (no bad fats here) while not pushing one over the edge with sugar overload. Coconut oil replaces the butter, smart sweeteners like evaporated cane juice or coconut sugar add a subtle sweetness. This along with spelt pastry flour for those who are sensitive to standard wheat and the tangy zest of dried cherries to create a bit of balance. And do not forget the incredible cacao nib which is a tremendous source of antioxidants, micronutrients, as well as theobromine, one of the feel-good elements in chocolate.

I used a deep, 2-inch heart-shaped cookie cutter for this recipe. If you find it difficult to locate the cherries, dried cranberries make a nice substitute. Since the cacao nibs are unsweetened, a slight bitterness complements the mild sweetness of the scone. A high-quality, organic dark chocolate chip can be used if one needs less bite.

Wishing all a very loving and joyful Saint Valentines. Bon Appétit.

*Organic ingredients are always best for health, quality, and taste.

2 cups spelt pastry flour*
1/3 cup evaporated cane juice crystals or coconut sugar granules
1 1/2  teaspoons non-aluminum baking powder
1/2 teaspoon baking soda
1 teaspoon freshly ground nutmeg
1/2 teaspoon salt
8 tablespoons solid coconut oil
1 1/2 teaspoons grated orange peel
3/4 cup raw cacao nibs or semi-sweet dark chocolate chips
3/4 cup coarsely chopped dried cherries
1/3 cup full-fat yogurt whisked with 1/3 cup almond milk (For vegans: substitute this mixture with 2/3 cup coconut milk)
1 egg or flaxseed egg substitute
1 1/2 teaspoon pure vanilla extract
1/4 teaspoon pure almond extract

Whisk flour, sugar, baking powder, baking soda, nutmeg, and salt in a large mixing bowl. Add coconut oil and orange peel; using a pastry cutter or your hands, mix until coarse meal forms. Fold in cacao nibs and dried cherries. In a small bowl, whisk yogurt-almond milk mixture, egg or flaxseed substitute, and both extracts; add to dry ingredients and mix with a fork until dough comes together in moist clumps. Form into a ball and press out on lightly floured surface to 3/4-inch thickness. Using a 2-inch heart-shaped cookie cutter, cut out the scones. Transfer to oiled baking sheet and space 1-inch apart. Repeat process with remaining dough.

Preheat oven to 400ºF. Bake until scones are crusty on top and toothpick inserted into center comes out clean, about 15 minutes. Serve warm or at room temperature.

*for increased digestibility, decrease spelt flour to 1 cup and soak overnight with 1 1/2-cups water and 1/4-cup plain, unsweetened yogurt. Omit the yogurt-almond milk mixture. Mix soaked flour with wet ingredients and continue with recipe.

Nutrition Notes: Shed Excess Weight and Boost Vitality with Rye

Rye is more than a flavorful ingredient in baking; research shows that this humble grain packs a serious nutritional punch. Contributing to cardiovascular health, cancer prevention, and diabetic management, rye is an important addition to the diet. Not only is this grain healthy but it has been found to promote weight control and digestive health when consumed as dark rye bread.

Rye is a grass that is a close relative to wheat and barley. It grows in poor soils and cold conditions which makes it an important staple food for Europeans. In fact, Russia and Poland are the world's largest producers of this grain. Rye flour has a far lower gluten content than wheat and is excellent for use with a sourdough starter.

Rye is  very nutrient dense, supplying high levels of iron, calcium, potassium, zinc as well as vitamin E and a variety of B vitamins. It is also a good source of protein and soluble fiber. Soluble fiber helps one to feel satisfied longer as it slows down the breakdown of carbohydrates and sugars. Rye contains 'fructans' (a type of fructose) as its main sugar source.

Rye has been shown to reduce heart disease and cancer risk while supporting diabetic health. Since rye is an outstanding source of cholesterol lowering soluble fiber, cardiovascular health is enhanced. This nutritious grain is also rich in magnesium which helps control high blood pressure. Another advantage of rye is that it ferments in the gut, producing arabinoxylan, a short chain fatty acid. This supports the immune system by triggering lymphocyte production while balancing blood sugar levels and lowering cholesterol. An article for Green Footsteps states, "Arabinoxylan is thought to act much like beta-glucan from oats. Beta-glucans are responsible for some of the heart-healthy attributes of oats and have a whole bundle of health benefits credited to them."

Rye provides an abundance of lignans, a phytoestrogen that protects breast tissue from the cancer inducing effects of estrogen. Additionally, a study in Finland found that consuming rye bread offers protection against colon cancer. Rye binds to bile acids that may trigger this disease while safely eliminating them from the body. A separate Finnish study also found that consuming high fiber dark rye bread enhances insulin secretion while improving b cell function, which is positive news for diabetics. Moreover, it is a natural cure for constipation and hemorrhoids. For centuries, rye has been used to cleanse the stomach and intestines of impurities and parasites.

Research in Sweden found that rye can help with weight management. Volunteers who consumed rye bread for breakfast felt less hunger throughout the day than those who consumed whole grain wheat bread. Dark rye bread made with rye bran was found to be the most successful in reducing hunger. Researchers are unclear as to why rye suppresses the appetite more than wheat bread since both are excellent sources of fiber. One explanation may be that the fiber in rye bread has an unusually high water binding capacity that expands during digestion and produces a pronounced feeling of fullness.

Take pleasure in the many delicious virtues of whole grain rye and reap bountiful health supporting benefits.


Sources for this article:

"All About Rye Flour, Rye Nutritional Benefits and Rye Production and Uses", Green Footsteps. Retrieved on December 18, 2010 from, http://www.greenfootsteps.com/rye-flour.html

"High-fiber rye bread and insulin secretion and sensitivity in healthy postmenopausal women", Katri S Juntunen, David E Laaksonen, Kaisa S Poutanen, Leo K Niskanen, and Hannu M Mykkanen, February 2003, The American Journal of Clinical Nutrition, Vol. 77, No. 2, 385-391.

"The Tasty Health Benefits of Rye Bread", Kristie Leong MD, September 6, 2009, Associated Content. Retrieved on December 18, 2010 from, http://www.associatedcontent.com/article/2116561/the_tasty_health_benefits_of_rye_bread_pg2.html?cat=5

"Study finds rye bread at breakfast more filling", September 3, 2009, The Los Angeles Times. Retrieved on December 20, 2010 from, http://www.newsday.com/news/health/study-finds-rye-bread-at-breakfast-more-filling-1.1420638

"The Nutritional and Medicinal Uses of Rye Over the Centuries", N. Soltys, May 12, 2009, Associated Content. Retrieved on December 20, 2010 from, http://www.associatedcontent.com/article/1709339 the_nutritional_and_medicinal_uses_pg2.html?cat=37

A Healthful Season of Harmony and Light

The winter solstice is almost upon us. I love this time of year. In the past, I was lucky enough to live in a very seasonal place, complete with snow at about this time. There is nothing quite like a brisk day, clear skies and white everywhere. We embrace the winter solstice as a time of quiet harmony, nourishing food, gratefulness, and candlelight. I thought it might be enjoyable to share the history of this festival along with a bit of contemporary inspiration for a delightfully healthy feast and celebration.

The winter solstice provides an opportunity to nurture connection and well-being through gatherings with family and friends. Winter solstice falls on or around the 21 of December in the Northern Hemisphere and represents perseverance, new beginnings, and the return of light-filled days. Traditional festivals of the winter solstice focus on the cycles of nature, specifically the rebirth of the sun god who symbolizes warmth, light, and sustenance of life.