Professional Documents
Culture Documents
SUSTAINABLE COOKING
RECIPES
Contents
Introduction
Food for Thought and Action by Arthur Kikuchi
Kale Swiss chard Parsley Radishes Chives Fava beans (Broad beans) Zucchini Runner Beans Garlic Jerusalem artichokes Grains Nasturtiums Green Leaves of Root Vegetables Pestos Ultimately sustainable dishes Sweet Treats Coffee and Tea Alternative Edible Native (and Wild) Food Plants Sustainable cooking tips Afterword Appendixes Resources
Introduction
On our small farm on Pender Island, British Columbia, Canada, we are making every possible effort to move towards a sustainable lifestyle. In our natural way of farming, we try to grow food more sustainably. Instead of relying on off- island inputs such as synthetic fertilizers, commercial potting soils, peat moss or manure, we use natural resources available in our backyard garden, such as leaves from the trees, grass clippings, and anything else on our site to make natural compost. For the same reason, I developed the following recipes using plants that we grow on our farm and that are possible to grow in our temperate zone. Although the recipes may not be gourmet, they will provide you with the wonderful taste of nature. I am grateful to Clarice Bloomenthal for editing advice, to Julia and Gregory Nicholls for sharing their beautiful harvest, to Mae Moore and Lester Quitzau for Mason bee advice, to Nancy Silo for sharing her pottery skills, to Micha Rogg who changed our life style by teaching us how to make German- style healthy sour dough bread and sprouted bread, to Elizabeth Clarke for Tisanes (herbal infusions ) information, to many Pender Island local people for sharing huge amount of apples, pears, plums, grapes, hazelnuts and walnuts, to Michael Sketch for uploading information and to Julie Johnston for uploading the recipes. Special thanks to my 10 years old son, Kenta, who photographed all the recipes so artistically and to 8 years old daughter, Yoko, for all the illustrations. Sanae Kikuchi Pender Island B.C., Canada
June, 2011
Furthermore, what I learned from Natural Agriculture on Kishima Island is that our consciousness and attitude play a crucial role in the quality of our food: The more love, thankfulness and respect we give to the fundamental elements in our natural environment, such as the sun, air, water, soil, and diverse life forms, the higher the nutritional value of food becomes because our food comes from the physical and spiritual essence of those natural elements, all of which are interconnected in the process of food production in nature. Planting, harvesting, and eating simple, but genuine involvement in a sustainable food production process on the Island successfully reconnected me with the land, food and nature and I could finally return to the very starting point of human life, from which abundant health and happiness has been brought to the rest of my life. What has happened to my home country - Japan? As a father of four children, I am now considering seriously how I can ensure the health and well-being of now and future generations. In order to learn from past errors, let me look into the history and current situation of Japan in terms of Food and Agriculture. Since the advent of rapid economic growth, from the mid 1950s through the 1960s, domestic farmlands under cultivation have been reduced through a national policy of the then government and the number of agricultural households has also decreased because, in concurrence with further economic growth, the work force in Agriculture has shifted to the other industries. Because of this change, one farmer has to grow food for more than twenty Japanese households today and traditional family-based, small-scale Japanese agriculture has shifted to industrialized mass production systems, which have polluted the Japanese land and water with agricultural chemicals such as synthetic fertilizers and pesticides. Besides, in exchange for allowing exportation of industrial products from Japan, the country has opened the market to import agricultural products from around the world and food imports in Japan have significantly increased. As a result, the self-sufficiency rate of cereals has lowered to less than 30%, with other agricultural and fishery products being reduced by 20 to 50 % since 1965. What are the repercussions of this increased reliance on an industrialized and globalized food system? What I have found is that as the Japanese people have lost their intimate relationship with the land due to the changes in food systems, they have also lost their sense of place, the pleasures and unity of community and their traditional slow food culture. Unfortunately, this modification of the Japanese food system and culture has now been transformed into health problems such as we are currently facing today.
For example, the traditional Japanese diets of rice, vegetables, fish and miso soup are now being replaced by, or mixed up with imported products. In fact, according to research done by the Japanese government in 2005, the Japanese now tend to consume more fat and fewer carbohydrates and because of the dietary changes, statistics reveal that more and more people in Japan suffer from cancer, diabetes, stroke, high blood pressure and heart disease, just like many North American people do. Moreover, transporting food over long distances causes big problems; imported foods have a high risk of pesticide, herbicide, and fungicide contamination, which occur during food production in foreign countries and through the food inspection process at the port of Japan. Agricultural produce with these chemical residues causes many illnesses such as atopic dermatitis. Besides, food transported over long distances is more likely than locally produced food to be tainted by synthetic food additives such as preservatives because the food has to be preserved or processed with those chemicals to transport or to keep it longer on a store shelf. As you might know, many food additives used in the processed food production also have a high risk of causing food allergies, nerve damage, birth defects and cancer in consumers. In Japan, it is estimated that an ordinary Japanese individual consumes around eighty kinds of food additives per day through daily diet and ends up taking in the total amount of four kilograms of additives per year. Perhaps this is one of the main reasons why the morbidity rate for all cancers has been increasing since the 1960s, when the Japanese food system began to transform and the consumption of processed food skyrocketed. Furthermore, it is widely reported that thoroughly refined, processed food with artificial coloring, sweeteners, or flavoring such as junk snacks can adversely affect childrens mentality and behavior, resulting in symptoms generally recognized as ADHD (AttentionDeficit Hyperactivity Disorder). Because of these analyses, I am concerned that what is happening to Japan must also be happening in many parts of the world, especially in Canada and the U.S.
Moving towards a sustainable way of life Is there a way to restore a healthier society on both a global and locale scale? Yes, there is and I think each one of us plays a vital role in changing the food system so it can again become a more sustainable place to live for now and future generations. How can we do it? I think what we eat and how we grow food play a pivotal role in the system change. First of all, as consumers, we would do better to support local growers by consuming local, seasonal food, not only because it is fresher, tastes great and is good for our health, but also because we can preserve farmland and the surrounding natural environment. Furthermore, localization of food systems will develop a stronger local economy, re-establish a good consumer-producer relationship, secure a local food supply, and reduce greenhouse gases, which will all lead to a moderation of global climatic changes through the reduction of environmentally unfriendly long distance transportation systems in our society. However, we do not have to end up being just a consumer. I think everyone could become a small producer and be involved in a food production process by growing ones own food in a backyard garden, a community garden, a schoolyard garden or even a tiny space on a balcony. This simple action of planting seeds at home will help secure our food supply while reconnecting us to our intimate relationship with our regional food culture. Lets learn from nature So, how can we grow food more sustainably? Before answering this question, lets have a look at a natural forest surrounding our residence. At first, you may be amazed to see trees growing to such splendid heights and native shrubs and herbs proliferating without any human interventions, such as plowing, planting, thinning, watering or fertilizing the soil. Then, if you take steps further into the woods and dig up the forest ground, Im pretty sure that youll find varieties of soil organisms like earthworms, ground beetles, ants, spiders, centipedes and so on. Looking closely at a spoonful of soil through a powerful microscope, you will also be surprised to see many kinds of micro fauna and flora, such as arthropods, hundreds of nematodes, protozoa, algae, fungi and millions of micro organisms. Is there any significant reason why Mother Nature fosters so many kinds of plant and animal species, giving them the means to proliferate in natural world? What are those diverse life forms doing above and below ground in the forest?
When the seed of a plant sprouts in a forest, the roots penetrate the ground and reach down into the soil to draw up nutrients and water. As the plant grows, the green leaves capture energy from sunlight to produce food by carrying out photosynthesis. Then, at the turn of seasons, the plant sheds its leaves and the forest floor is covered by a rich blanket of plant litter. After this primary food production, the living organisms in the forest play a role in recycling the organic matter which is actually products of sunlight energy; they shred, decompose and mineralize plant residue in and on the soil to make it available for themselves and for the plant communities in the forest. Through this functional food production process, the soil organisms are also involved in the enhancement of soil structure, nutrient-holding, water-holding and water infiltration capacity by creating soil aggregates from soil particles, which benefit plants for the optimum growth of roots. It is lifes transformational processes and the diverse webs of food in nature that make the forest ecosystem remain dynamic, balanced and full of life. So, why dont we learn from this self-sustaining process of nature and incorporate it into our food production systems to make our own way to growth and prosperity? What are we doing on Pender Island, B.C. Canada? In the spring of 2000, my wife and I started setting up a small farm on Pender Island, British Columbia because we simply wanted to raise our children with healthy minds as well as sound bodies by nourishing them with safe, fresh, nutritious food. We also believed that if each individual grows food even in a small kitchen garden, we would be able to significantly reduce our ecological footprints on earth. We still have no fancy farming machinery, tractors or large acreage but we keep learning from the magic of natural processes in our surroundings and keep trying a natural way of farming in the hope that we can grow food in a more sustainable manner. We are also willing to share the real taste of food with a community of people to help them regain abundant health and happiness. On our small farm on Pender Island, our primary objective is to keep the soil more natural and dynamic in order to maximize its intrinsic forces. For that end, we mimic the characteristics of natural ecosystems and make the best use of natural resources found in our backyard forest, such as fallen leaves from the trees, to make natural compost. We also use grass clippings for mulching, which acts as a blanket, keeping the soil warm and moist, making it porous and less compacted while increasing the soil biodiversity.
Learning from nature, we put a layer of natural compost in our natural container garden, which is a raised bed encased by natural wood slabs. Then, we wait for a few weeks until the natural compost is mixed with the soil by hard-working friends of ours earth worms, ground beetles, and any other soil organisms living in the ground.
Once we feel the soil is ready, we plant kale, swiss chard, radishes, turnips, fava beans, peas and sun chokes in the early spring. These crops are very hardy and strong and therefore, they must be the right crops for our regional climatic and soil conditions. Besides their extremely better flavor and taste, we can expect that these crops will provide us with powerful life energy and nutrition. In our small greenhouse, my children simply broadcast a handful of kale and oriental greens seeds over the raised planting bed. They grow vigorously and sometimes too densely throughout the year and garden snakes sneak into the greenhouse to pick slugs and bugs for us so we can enjoy the tasty veggies until the following spring. As the season becomes warmer, we plant heritage beans, carrots, and squash in our outdoor raised bed garden. For overwinter crops such as fava beans and garlic, which we usually plant in October, we apply zero-tillage or a scratch-plowing system using a simple tool such as a traditional Japanese garden hoe. Then the soil aggregates can remain intact and act like a sponge to keep soil moisture during the dry summer and to protect soil from erosion, water logging and nutrient leaching during the heavy rainy season of the Island.
We find the natural system of raised beds with natural compost, reduced tillage and mulching by grass clippings allows soil to develop its structure and create an ideal habitat and food for various life forms above and below ground. Thus, it makes the agro-ecosystem more diverse and functional, just like what we can observe in the forest ecosystems. Besides, this natural food production system releases no pollutants into the environment and replaces external inputs such as commercial fertilizers, organic compost and pesticides with nutrient cycling and predator-prey population regulating mechanisms. The beauty of this natural system is that it requires only clean air, clean water, pure soil and the energy of sunlight which is a renewable source of energy. This system also helps us to reduce the need for non-renewable resources such as fossil fuels by reducing the use of repeated conventional horticultural practices such as intensive tillage, application of synthetic fertilizers, mechanical weeding and irrigation. Therefore, it works for everybody in the world and even children can do it. Recently, my children have built up their own natural container garden in our backyard. They can now plant and grow their own food and pick and taste the real flavor and power of food grown by pure natural soil that they develop by working with diverse life forms in the garden. It seems children have a natural ability to learn how to grow food and they are now learning how to save seeds for the next planting season. If we continue to care for the seeds we plant and save them from one generation to next, they will have the past, present, and future in their genetic memory and become more resilient to on-going global changes. And if we plant seeds with our love, thankfulness and respect for nature, the seeds will grow into food that will in turn nourish our body, mind and spirit as if they were conscious of our thoughts and emotions. These are the kinds of seeds Id like to pass on to my children, their children and the next generations in my community.
Kale
Kale has been cultivated for more than 2000 years. It is very hardy and it suits any climate and soil conditions. Kale is one of the healthiest vegetables. It has a definite role to play in support of the bodys detoxification processes. It is a food that one can count on for unsurpassed health benefits. Kale is available year round, but it best in the winter and colder months as the cold temperatures help to make the leaves sweeter. We could add chopped Kale liberally to many dishes.
Rip the leaves of the kale apart into large bowl. (Remove stem) Add lemon juice and sea salt. Thoroughly mix by hand. Add oil and vinegar. Mix for another 2 minutes. Add apple and nuts just before serving.
Makes 1 cup
1 bunch kale 2 cloves garlic peeled and quartered 1/3 cup walnuts (could use other nuts instead) 1 Tablespoon olive oil
Drop kale in boiling water and cook uncovered for 5 to 10 minutes depending on how you like it. Drain (reserve water) and cut finely. Place all ingredients into food processor. Pulse a few times, then process until fairly smooth. (Add some reserved water from cooked kale to adjust the consistency.)
Kale Soup
Serves 4
1 bunch kale 2 large onions finely chopped 2 teaspoons oil 2 cups water 1/3 cup cooked soybeans rinsed and drained.
Over low heat, cook the kale in a minimum of water until tender. Reserve any water. Cool the leaves and chop. In large pot, saut the onion in oil. Adds 2 cups water. Combine all ingredients in blender. Cover and pulse on and off until the mixture starts to swirl evenly. Blend on high for 20 seconds. Bring to a boil. Sea salt and pepper to taste.
Serves 4
2 Tablespoons smooth peanut butter 1 Tablespoon honey 2 teaspoons toasted sesame oil 2 Tablespoons soy sauce 1 bunch kale 1 large yam cut into thick strips 1 cup steamed brown rice 4 tortillas Combine peanut butter, honey, oil and soy sauce to make peanut sauce. Drop kale in boiling water. Cook uncovered for 5 minutes or until soft enough to bite off. Drain and cool. Squeeze out any excess liquid. Steam or bake yam until tender. Arrange yam, kale, brown rice and peanut sauce on the tortilla. Roll up. (Tortilla will be very full.)
Kale Smoothie
Makes 1 drink
1 pear cored and cut small 1 apple cored and cut small 1 cup kale finely chopped 3/4 cup yogurt or soymilk 2 Tablespoons honey 1 teaspoon lemon juice
Combine all ingredients in blender. Cover and pulse on and off until the mixture starts to swirl evenly. Blend on high for 20 seconds or until the drink is completely smooth. All proportions can be varied to suit your taste.
Preheat oven 350 degrees (F). Line non insulated cookie sheet. Remove leaves from thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Dizzle kale with olive oil and sprinkle with sea salt. Bake until the edges brown but are not burnt. (10 to 15 minutes)
Swiss Chard
Chard is a tall leafy green vegetable. Chard belongs to the same family as beets and spinach and shares a similar taste profile with a flavor that is bitter, pungent and slightly salty. Swiss chard is truly one of the vegetable valedictorians with its exceptionally impressive list of health promoting nutrients. Swiss chard could be harvested throughout the year. Swiss chard isnt native to Switzerland. Its actual homeland lies further south, in the Mediterranean region; in fact, the Greek philosopher, Aristotle, wrote about chard in the fourth century B.C.
Serves 5 to 6
1 Tablespoon butter or olive oil 1 cup oyster mushrooms sliced 1/4 cup finely chopped shallots or onions 1 clove garlic peeled and finely chopped 1 cup French lentils 1 bunch Swiss chard chopped (about 6 cups)
Melt butter in a skillet. Set over medium-high heat. Add mushrooms and saut until lightly browned. Remove mushrooms from pan and reserve. Reduce heat to medium and add shallots and garlic to the pan. Cook, stirring often for 5 minutes. Add lentils and water. Bring to a boil. Reduce heat to medium- low. Simmer for 30 to 35 minutes or until most of water has been absorbed and lentils are tender but still whole. Stir in reserved mushrooms and Swiss chard. Cook, stirring occasionally for 2 to 3 minutes or until the Swiss chard is wilted.
Serves 3 to 4
1 bunch Swiss chard 2 cloves garlic peeled and minced 1 Tablespoon soy sauce 1 Tablespoon toasted sesame oil 1 Tablespoon sesame seeds
In a small pan or skillet, heat sesame seeds on medium heat, shaking pan occasionally. (about 3 to 5 minutes) Remove sesame seeds when they darken and become fragrant. (You do not need to use oil.) Steam Swiss chard about 5 minutes or until chard is wilted. Drain. Squeeze out any excess liquid. Toss in a large bowl with garlic, soy sauce, sesame oil and Swiss chard. Add sea salt if you want. Sprinkle sesame seeds. Serve at room temperature.
Serves 4
1 bunch Swiss chard 1 Tablespoon safflower oil 1 teaspoon cumin seeds ground 1 teaspoon coriander ground 1/2 teaspoon cinnamon ground 1 medium onion peeled and finely chopped 1 clove garlic peeled and finely chopped 1/2 inch ginger peeled and finely chopped 2 ripe medium fresh tomatoes (or canned) finely chopped 1 teaspoon turmeric 1/2 fresh chili pepper finely chopped. 3 Tablespoons yogurt (or water) 1/2 cup water 1/4 cup hazelnuts quartered (or other nuts instead)
Steam Swiss chard about 5 minutes or until chard is wilted. Drain. Chop finely. Heat oil in a large pot over medium heat .When hot, add cumin, coriander and cinnamon. Stir once and add onion, ginger and garlic. Stir until onion just starts to brown. Add tomatoes, turmeric and chili. Stir and cook 5 minutes. Add water and yogurt. Bring to a boil. Reduce heat and cook gently for 15 minutes. Add Swiss chard and nuts. Puree with blender. Bring to a boil. Add sea salt and pepper to taste. Garnish with cilantro. This Swiss chard dish goes well with steamed rice and some chutney or relish. You can use any green vegetables instead of Swiss chard.
1 Tablespoon sesame oil 3 Tablespoons whole wheat flour 2 cups hot (but not boiling) water 4 Tablespoons miso 3 cups steamed brown rice 1 bunch Swiss chard finely chopped 1/2 cup green onion chopped 1/2 cup sunflower sprouts ( or other sprouts)
Dissolve miso in hot water and put mixture aside. Immediately, heat up oil on medium high. Once hot, add flour and mix thoroughly. After that mixture is good and hot, add miso water mixture. Stir frequently until its of gravy consistency. This should happen in less than 5 minutes. Turn off heat and put on pot lid to keep it warm. Serve rice in warmed bowls. Decorate vegetables and sprouts on rice. Pour warm miso gravy over vegetables.
Parsley
Parsley is native to the Mediterranean region of Southern Europe. It is a hardy biennial. It self seeds around the garden. Its loaded with vitamin C, iron, iodine and magnesium. We can harvest it for long seasons. Especially in spring, it will be one of the most precious vegetables in the garden. We can add parsley liberally to many culinary dishes and use it as a lively garnish. It is very HANDY.
Quinoa Salad
Serves 4-5
1 1/2 cups uncooked quinoa, (rinsed and drained) 1 3/4 cups water 2 cups finely chopped parsley 1/2 cup finely chopped green onion 1/2 cup dried cranberries 3 teaspoons lemon juice 1 Tablespoon olive oil 2 cloves of garlic minced
In a saucepan combine quinoa and water. Bring to a boil, reduce heat. Simmer covered, about 15 minutes or until liquid is absorbed. Transfer quinoa to a medium bowl. Add parsley, green onion, dried cranberries, lemon juice, olive oil and garlic. Stir to combine. Add sea salt to taste.
Cook pasta according to package directions, drain. Rinse with cold water, drain again. Transfer pasta to a large bowl. Add feta cheese, olive oil, lemon juice, garlic, parsley, nasturtium capers and turmeric. Stir to combine. Add sea salt to taste. (Add 1/4 cup chopped pitted kalamata olives if desired) * nasturtium capers : see nasturtium page
Parsley Pesto
Radishes
Radishes were a well-established crop in Greek and Roman times, which leads to the assumption that it was brought into cultivation at an earlier time; there are almost no archeological records available to help determine its earlier history and domestication. Wild forms of the radish and its relatives, the mustards and turnips, can be found over west Asia and Europe, suggesting that their domestication took place somewhere in that area. In Egypt, ancient writing has shown they were cultivated before the building of the pyramids. Radishes mature rapidly, with many varieties germinating in 3-7 days and reaching maturity in three to four weeks. Radishes are generally used as a garnish or salad, but they are much more than just a garnish.
To make dressing, mix all ingredients. Serve with washed, fresh radishes.
Baked Radishes
10 radishes split in half with leaves 1 Tablespoon butter or olive oil 1 teaspoon lemon juice
Heat a griddle over medium heat until a sprinkle of water sizzles gently across the surface. Cook each radish until the bottom is slightly brown. Flip and cook until the other side is slightly brown. Add butter and lemon juice. Pour radishes into a warm serving plate and serve.
Serves 4
1 medium onion sliced 2 teaspoons oil 2 cups radishes cubed cup parsnip cubed 3 cups water or vegetable stock 2 Tablespoons soy sauce
In large pot, saut onion in oil. Adds radishes, parsnips and water. Bring to a boil. Reduce heat. Simmer, covered about 5 minutes or until vegetables are tender. Add soy sauce. Sea salt and pepper to taste. Garnish with parsley. *Peel four red radishes very thinly and roll them up. They will be beautiful rose shape toppings.
1 block firm tofu, drained well 1/4 cup kale boiled and well drained, chopped 2 cups radishes cut into thin strips 1/2 cup carrots cut into thin strips 2 Tbsp. sesame seeds 2 Tbsp. honey 2 Tbsp. soy sauce
Wrap tofu with paper towels and place it on a flat tray. Put a cutting board or a flat plate on top the tofu and let sit for about 15 minutes. Lightly squeeze tofu in a cotton cloth to drain out excess water. Strain tofu through a strainer into a large bowl. Set aside. Sprinkle salt over radishes and carrots. Squeeze out any excess liquid. In a small pan or skillet, heat sesame seeds on medium heat, shaking pan occasionally.( You do not need to use oil.) Remove sesame seeds when they darken and become fragrant. (about 3 to 5 minutes) Place sesame seeds in food processor. Pulse a few times. Add tofu, honey and soy sauce. Pulse a few times, then process until all ingredients are incorporated into a paste-like sauce. Mix vegetables with sauce. Sea salt to taste.
Radish Dip
1 1/2 cups radishes cubed Vegan Mayonnaise half block firm tofu well drained 1 small clove garlic 1 teaspoon mustard 1 teaspoon cider vinegar 2 Tablespoons olive oil and /or safflower oil Place radishes in food processor. Pulse a few times, then process until fairly smooth. Lightly squeeze radishes in a cotton cloth to drain out excess water. Set aside. To make vegan mayonnaise, place tofu, garlic, mustard and vinegar in food processor. Process until fairly smooth. Add oil and process. Add radishes and mix well. Sea salt and pepper to taste. * Roll up the dip with young greens.( kale, Swiss chard, mizuna, komatsuna etc.) It tastes great.
Make lines
Remove
Chives
Chives are native to Europe, Asia and North America. They are a perennial and very easy to grow. Cut the chive leaves with scissors when required. The leaves rapidly grow back and can be cut several times in the growing season. In culinary uses, chives leaves are shredded for use as a garnish, in soup and in salad, but there is much, much more.
1 Tablespoon flour 2 teaspoons olive oil 1/2 medium onion finely chopped 1 1/2 cups water or vegetable stock 1/3 cup vegan sour cream 1 Tablespoon Dijon mustard 1/2 cup chives finely chopped Vegan Sour Cream Makes 1/3 cup 1/4 block tofu well drained 1 teaspoon lemon juice 1/2 teaspoon cider vinegar
TO MAKE VEGAN SOUR CREAMPlace tofu, lemon juice and vinegar in food processor or blender. Process several minutes until very creamy and smooth. (If your blender didnt work because there is not a large enough amount to run it, you can add water (or stock) to the sauce to make this sauce.) Set aside. TO MAKE SAUCE- Heat oil in pan over medium-high heat. Add onion and cook, stirring constantly and scraping up any browned bits, until golden brown. Sprinkle with flour; stir to coat. Add broth. Bring to a boil. Stir often. Stir in vegan sour cream and mustard until smooth. Add sea salt and pepper to taste. Stir in chives just before serving. * This sauce is good with steamed Swiss chard or asparagus. TO COOK SWISS CHARD- Steam young leaves of Swiss chard about 5 minutes or until chard is wilted. Drain. Squeeze out any excess liquid. Roll up each leaf.
1 block tofu 2 cups chives cut 1 inch long 1 Tablespoon toasted sesame oil 1/2 cup water 2 Tablespoons soy sauce 1 Tablespoon potato peeled and cut into tiny cubes
Wrap tofu with paper towels and place it on a flat tray. Put a cutting board or a flat plate on top of the tofu and let sit for about 15 minutes. Lightly squeeze tofu in a cotton cloth to drain out excess water and slice. Mince potato with garlic masher and mix with water and soy sauce. Heat a griddle over medium heat until a sprinkle of water sizzles gently across the surface. Lightly oil the surface and drop on tofu. Cook tofu until the bottom is golden brown. Flip and cook until the other side is golden brown. Add chives and potato mixture. Stir and cook until the water is of soup consistency. *The small amount of potato is a substitute for corn starch and helps to thicken the soup. When we stay away from corn starch, we can reduce the consumption of energy used in : processing, packing, transportation and we can stay away from GMOs.
1 Tablespoon extra virgin olive oil 1 clove garlic minced ( or garlic scapes) 1 Tablespoon oregano finely chopped 1 1/2 cups water or vegetable stock 2 cups cooked fava beans 1 Tablespoon soy sauce 3/4 pound dried fetttuccine or other pasta
1 2 3
Heat olive oil in a medium saucepan. Add garlic and saut briefly until brown. Stir in oregano. Add water. Bring to a boil. Add fava beans. Simmer about 3 minutes. Scrape into blender container and puree until smooth. Add soy sauce. Sea salt and pepper to taste. Meanwhile, cook pasta according to package directions. Drain. Pour pasta into a warm serving bowl and add sauce.
Boil or steam fava beans 1-10 minutes until tender. Drain. Place all ingredients in a food processor. Pulse a few times, then process until fairly smooth or to the desired consistency. Sea salt and pepper to taste. All the vegetables in this recipe can be harvested at the same time in a home garden. Can be frozen.
Zucchini
Zucchini is a popularly cultivated summer squash. Most squash are heavy feeders which means they need a lot of fertilizer and organic matter to grow. However zucchini can be grown with just a little natural fertilizer.( such as grass and leaves compost ) It is one of the easiest vegetables to cultivate in temperate climates. Zucchini can be prepared using a variety of cooking techniques, including steaming, boiling, grilling, stuffing, baking, barbecuing, frying.
Serve 4
2 medium size zucchini 2 bunches fresh basil leaves 1/4 cup walnut pieces (could use other nuts instead) 2 Tablespoons extra-virgin olive oil 2 Tablespoons water 1 large clove garlic peeled and quartered 1 Slice and cut zucchini into long, thin spaghetti shapes. 2 Place basil, walnut, oil, water, garlic in a food processor. Pulse a few times, then process until fairly smooth or to the desired consistency. Add sea salt and pepper to taste. 3 Mix with zucchini.
Zucchini Relish
3 pounds zucchini cut up 1 medium sweet pepper cut up 1 large onion cut up 2 Tablespoons salt 5 Tablespoons honey 2 teaspoons mustard seeds 1 teaspoon celery seeds (or dill seeds) 2 teaspoons turmeric or curry powder 1 cup cider vinegar 1 teaspoon sea salt
Makes 9 cups
1 Place vegetables in a large bowl. Sprinkle with the 2 tablespoons salt. Stir well. Cover and chill overnight. Rinse well in colander under running water. Drain. 2 In a large pot, stir together honey, mustard, celery seeds and turmeric. Stir in vinegar. Bring to a boil, stirring to dissolve honey. Stir in vegetables. Return mixture to a boil, stirring frequently. Remove from heat. Drain and save the liquid. 3 In the same pot, stir the liquid and sea salt. Bring to a boil, stirring very frequently until there is very little liquid. Stir in vegetables. Remove from heat. 4 Ladle hot relish into hot, sterilized half pint jars, leaving a 1/2 inch head-space. Wipe jar rims and adjust lids. Process in boiling water canner for 5 minutes for half-pint or 10 minutes for pints. ( starting when water begins to boil.)
* The evaporation
process makes the relish become sweeter with a minimum use of honey.
Serve 4
1 medium onion chopped 1 clove garlic finely chopped 2 teaspoons safflower oil 4 ripe medium tomatoes chopped (or 1medium can of tomatoes ) 2 medium zucchini cut up 1 cup chickpeas boiled and drained 1 Tablespoon vinegar 1 Tablespoon honey
In non stick pot, cook onion and garlic in oil over medium heat about 3 minutes or until tender, stirring frequently. Stir in tomatoes. Simmer about 5 minutes. Stir zucchini and chickpeas. Bring to a boil. Reduce heat. Simmer, covered about 20 minutes or until vegetables are tender. Add vinegar, honey, salt and pepper to taste. Served with cooked quinoa or brown rice.
Curried Zucchini
Serve 6
1/2 teaspoon cumin seed 1/2 teaspoon coriander seeds 1 Tablespoon safflower oil 2 medium onion chopped 3 cloves garlic finely chopped 1/2 inch ginger peeled and finely chopped 3 medium zucchini cubed 1 yam cubed 1 sweet pepper cut small 1 carrot cut small 1 cup kidney beans boiled and drained 2 cups water 2 teaspoons curry powder Fresh cilantro leaves Grind cumin and coriander seeds in coffee grinder. Heat oil in large pot over medium heat. When hot, put in cumin and coriander. Stir once and add onion and ginger. Stir fry until onion just starts to brown. Add all vegetables, beans, and curry powder. Stir and cook 5 minutes. Add water. Bring to a boil. Reduce heat. Simmer, covered about 20 minutes or until vegetables are tender. Add sea salt to taste. Garnish with fresh cilantro leaves.
Runner Beans
Green beans and other beans, such as kidney beans, navy beans and black beans are all known scientifically as Phaseolus vulgaris. They are all referred to as "common beans," probably owing to the fact that they all derived from a common bean ancestor that originated in Peru. Green beans contain important amounts of the antioxidant mineral manganese and they support bone health.
1 lb green beans boiled and chopped 2 medium tomatoes sliced 1 clove garlic minced 1 Tablespoon olive oil 1 teaspoon lemon juice 1/4 cup goat cheese crumbled
Grill tomatoes about 5 minutes or until the surface is slightly brown. To make dressing, combine garlic, olive oil and lemon juice. Toss together green beans, goat cheese and dressing. Sea salt and pepper to taste. Garnish with grilled tomatoes. In a large bowl, combine all the ingredients. Add sea salt and pepper to taste. Chill before serving.
Serves 4
Corn is an extremely heavy feeder. It is absolutely impossible to grow without any external imput (such as chemical fertilizer and manure) in the temperate zone home garden. Also, most conventional corn is genetically modified. Corn pollen will blow long distances and even non GMO organic corn will be GMO. There is no way for them to be certified as being free of GMOs. In this chowder, green beans will make a corn-like texture and sprouted wheat makes a sweet taste.
1/2 cup wheat berries 1 Tablespoon safflower oil 1 small onion finely chopped 1 cup zucchini chopped 1/2 cup carrots chopped 1 cup green beans cut small 2 cups vegetable stock (or water and 1 vegetable bouillon) 1/2 cup water 1/4 block tofu 2 dashes of cider vinegar 1 dash crushed red chili pepper
Soak wheat berries for 8 hours or overnight. Put them in your sprouting trays or a large glass jar. Then rinse and drain the berries two times a day for the next 32 hours or until the wheat berries have sprouted inch tails. Heat oil in large pot over medium heat. Stir in onion; cook until just slightly golden. Transfer to a dish and put aside. Stir in zucchini, carrots, green beans and stock; cook until tender. Combine wheat berries, water, onion and tofu in blender. Cover and pulse on and off until the mixture starts to swirl evenly. Add the mixture into soup. Bring to a boil. Add a dash or two of vinegar and chili pepper. Sea salt and pepper to taste.
If your potatoes are ready to harvest, you can add the potatoes to the chowder. If you need a thicker consistency without potatoes, double the sprouted wheat.
1 cup wheat berries (sprouted or cooked) 1 1/2 cups black beans cooked and drained 3 cups green beans steamed and cut very small 3 ripe fresh tomatoes diced 1 cup cilantro chopped 1 lime juice (or 2 TBS. lime and/or lemon juice) 1 Tablespoon olive oil 1 small clove garlic minced
In a large bowl, combine all the ingredients. Add sea salt and pepper to taste. Chill before serving.
Garlic
Garlic has been used as both food and medicine in many cultures for thousands of years, dating back to when the Egyptian pyramids were built. There are different types or subspecies of garlic, most notably hard neck types and soft neck types. Hard neck varieties can last longer, stored in a cool, dry place. Eat them whenever you want. Soft neck garlic does not last long. After harvesting, use them up quickly. Garlic is usually grown with rich soil containing plenty of humus. However, it is possible to grow in poor, natural soil. It will be small and have fewer cloves. This garlic will be very strong and have a concentrated taste.
Garlic Miso
Mix any amount of miso and garlic cloves freely. Put the mixture into sterilized jar and adjust lid. Miso can be eaten after 1 week. Garlic can be eaten after 1 month. This Garlic Miso will last many years in fridge. 1 clove miso pickled garlic minced 6 Tablespoons garlic miso 1 Tablespoon honey 1 Tablespoon hot water
Mix all ingredients well. Toss together with your favorite garden vegetables. *Spread this dressing on sliced tofu and broil for 5 to 10 minutes or until slightly burned.
Garlic Chips
Heat olive oil in skillet over medium heat. Add garlic and fry for 10 minutes or until chips turn golden brown. (Dont allow to get too brown.) Drain on paper towels. Can be stored in air tight container at room temperature for 1 to 2 days. Use as a garnish for soup and salad or sprinkle with sea salt and eat as a snack.
10 cups kale chopped 5 cloves garlic peeled and sliced thin 2 Tablespoons oil
Pour olive oil into a large skillet and add garlic. Turn on stove to medium-low heat and allow garlic and oil to heat together. When bubbles appear, flip garlic and cook until it turns golden brown. (Do not allow to get too brown.) Drain on a paper towel-lined plate. Add kale to the skillet. Cook and stir only one minute. Add sea salt and pepper to taste. Serve kale immediately with the garlic chips sprinkled over top. *This dish can be a bed for grilled tofu. *Eaten with angel hair pasta tossed in a tiny bit of olive oil tastes great, too.
1 medium onion finely chopped 10 cloves garlic sliced 1 Tablespoon oil 3 cups water 1 Tablespoon soybeans 3-4 bay leaves 1 teaspoon parsley finely chopped 1 teaspoon thyme finely chopped 1 yam cubed 1 medium zucchini cubed
In non stick pot, saut onion and garlic in oil. (Dont allow to get too brown.) Add rest of ingredients. Bring to a boil. Reduce heat. Simmer about 15 minutes or until tender. Combine all the ingredients in a blender. Cover and pulse on and off until the mixture starts to swirl evenly. Blend on high for 20 seconds. Bring to a boil. Add sea salt and pepper to taste.
In non stick pot, cook Jerusalem artichoke in oil over medium heat about 1 minute. (Do not overcook.) Add vinegar, soy sauce and honey. Stir over high heat about 1 minute. Remove artichokes and put aside. Stir remaining liquid frequently on high heat until theres very little liquid. Turn off the heat. Stir artichokes again. Add mustard. * The evaporation process makes the artichoke become sweeter with minimum use of honey. The crispy texture is heavenly with the sweet taste.
1 pound Jerusalem artichokes cubed 1 medium onion finely chopped 1 teaspoon safflower oil 3 cups water 1/2 cup boiled soybeans, rinsed and drained ( Can use other beans or nuts instead)
In non stick pot, saut onion in oil. Add 3 cups water and Jerusalem artichoke. Bring to a boil. Reduce heat. Simmer about 15 minutes or until tender. Add soybeans. Combine all the ingredients in a blender. Cover and pulse on and off until the mixture starts to swirl evenly. Blend on high for 20 seconds. Bring to a boil. Add sea salt and pepper to taste.
1 pound (Jerusalem artichokes and potatoes combined) cubed 1/4 cup water 4 garlic cloves, unpeeled 1 Tablespoon boiled soybeans (Can use other beans or nuts instead) 1 Tablespoon finely chopped parsley
1 Place unpeeled garlic cloves and 1 tablespoon water in a pie pan and broil for 5 to 10 minutes or until garlic are soft. (Dont burn.) Remove pie pan from oven and set aside to cool. 2 Meanwhile, in a large pot, place Jerusalem artichokes and potatoes covered with water and cook over medium heat for 15 minutes or until tender. Drain. Transfer Jerusalem artichokes and potatoes to mixer and set aside for 5 minutes to dry. 3 Using fingers, squeeze garlic from their skins and mash. 4 Combine soybeans and 1/4 cup water in blender. Cover and pulse on and off until the mixture starts to swirl evenly. Blend on high for 20 seconds, or until soybeans are completely smooth. 5 Combine all the ingredients and whip until smooth. Add sea salt and pepper to taste. * Add 1 tablespoon melted butter if desired Dehydrate sliced Jerusalem artichokes and rehydrate. The taste will be changed but even better. ( by Micha Rogg)
Grains
Grains are one of our basic foods that will last forever. Growing a small patch of grains once can be very satisfying. They are very easy to grow, like the grass in your lawn. You can buy grain berries at a health food store.
Kamut
Kamut wheat is thousands of years old. 36 grains of Kamut were found in an Egyptian tomb in the late nineteenth century, so for more than 2000 years, human beings missed the taste of Kamut. The Egyptian word Kamut means soul of Earth.
Sprouting Grains
Soak grains over night. Rinse them twice a day for two days. They will be a raw food with a soft crunchy texture and rich sweet taste. They enrich soups, stews and salad.
Drain
Combine juice and cranberries in a small bowl. Let stand for 10 minutes. Combine wheat berries, apple and nuts in a large bowl. Drain cranberries. Reserve juice. Stir cranberries into wheat berry mixture. Whisk reserved juice, vinegar and oil in a small bowl and add to the salad. Add sea salt and pepper to taste.
Serves 4
Soak wheat berries for 8 hours or overnight. Put them in your sprouting trays or a large glass jar. Then rinse and drain the berries two times a day for the next 32 hours or until the wheat berries have sprouted inch tails. Important: Make sure the berries are well drained before processing into dough. (Dont rinse after they are finished sprouting.) Place the sprouted wheat berries into food processor and pulse until the berries resemble bread dough and form a ball around the food processor blade. Remove dough from food processor. On the floured baking pan, form a loaf about 6x3. Bake at 250 degrees (F) for three hours or until the bread is a rich, dark brown. It will have a tough, thick crust on the outside and moist, brown bread on the inside. By sprouting, the natural sweetener originating from the wheat itself will enhance the flavor very much. This bread is very rich, delicious and extra nutritious because it uses sprouted berries. Because it is so nutritionally dense, you only need a small piece to accompany your salad or soup entre. Your sprouted grain bread will stay fresh in your refrigerator for about 1 week.
4 cups water Rye Sourdough and Rye Chop Soaker Directions 1. Make Rye Sourdough: Grind flax seeds with coffee grinder or food processor. Pour water over sourdough starter and stir to dissolve in a large bowl. Add rye, flax seeds and mix until thoroughly hydrated. 2. Make Rye Chop Soaker: In a separate bowl, stir together the coarse stone ground rye and water.
Mix well
7 cups stone ground rye flour 1 cups water 1 Tablespoon sea salt 1 cup sunflower seeds All of the rye sourdough All of the rye chop soaker
Final dough just mixed Expand this much
Mix together all of the final dough ingredients until thoroughly hydrated. Continue mixing in the bowl for about 10 minutes by hand. The dough will have weak gluten development and will be very sticky. Prepare loaf pans by oiling and dusting with rye flour. Divide the dough into 5 pieces and make balls. Heavily dust hands and work surface with whole rye flour for easier handling. Gently place the balls into the loaf pans and cover with parchment paper.
Final Proof ( 5 to 8 hours ) Preheat oven to 500 degrees F Set pan with water in it under baking rack. Place 5 loaf pans in the oven and close the oven door. Lower the heat to 395 degrees F and bake for 60 minutes. Remove the bread from the pan. Let cool completely on wire rack at room temperature. Dont slice until the bread is completely cool.
Make a ball to put into a loaf pan
The bread will keep for several weeks wrapped in plastic and refrigerated. It also can be stored in a freezer after being sliced. Proof time and water amount varies depending on the room temperature and humidity. Experiment. You can make other grain bread using this method. Play with different varieties of grain. When you mix white flour, the loaf will be lighter. You can freely add molasses, dried fruit, nuts......
Baked
Nasturtiums
Nasturtiums are self-seeding annuals. They grow very easily and produce well. They are a native of Columbia, Bolivia and Peru. All parts of the plant are edible. The flower has most often been consumed for ornamental salad ingredients. The leaves could be used to make a delicious sandwich. The peppery taste is reminiscent of watercress. Grated young seeds could be substituted for wasabi. The young seeds and buds could be used like capers.
Rinse buds or seeds. Soak in bowl of water for a day and drain. Add fresh water. Soak another day and drain. (This process is designed to make sure all dirt and grit is washed off.) Mix vinegar, water and sea salt. In a jar, add buds. Let sit for three days. The capers will then be ready to eat. It can also be left to sit for a longer period of time. Once pickled, store jar and brine in the refrigerator.
Pestos
Basil pesto tastes great. However basil is a heavy feeder and it can only be harvested in the summer time in the home garden. Instead of using basil, we could use any greens such as arugula, parsley, cilantro and mustard. Discover the amazing taste of the different green leaves.
2 cups green leaves finely chopped 1/3 cup walnuts pieces (could also use other nuts instead) 2 Tablespoons extra-virgin olive oil 2 Tablespoons water 2 cloves garlic peeled and quartered
Place all the ingredients in food processor. Pulse a few times, then process until fairly smooth, or to the desired consistency. Add sea salt and pepper to taste. Kale pesto (See the Kale page.) Fava bean Pesto (See the Fava beans Spread.)
In a large bowl, whisk flour, water and egg until no dry flour is visible. Mix in greens. Heat a griddle over medium heat until a sprinkle of water sizzles gently across the surface. Lightly oil the surface and drop on generous tablespoons of batter to make tiny pancakes. Cook each pancake until the bottom is golden brown and the edges look dry. Flip and cook until the other side is golden brown. Serve immediately with sea salt.
Rip the leaves of root vegetables apart into large bowl. Sprinkle with sea salt. Rub well and squeeze out any excess liquid with your hands. Add lemon juice and olive oil to taste and mix well. Garnish with nuts, fruits freely.
and
Green Croquettes
Makes 8 pieces
Filling 1/4 cup sunflower seeds 1 teaspoon cumin seeds 1 teaspoon coriander seeds 8 cups green vegetables chopped 1 small onion chopped 1 teaspoon safflower oil 1 teaspoon curry powder 1 teaspoon sea salt Croquette skin Flour and bread crumbs for coating 1 egg beaten 1 Tablespoon safflower oil Make filling: Steam green vegetables about 5 minutes or until greens are wilted. Drain. In a small pan or skillet, heat sunflower seeds, cumin seeds and coriander seeds on medium heat, shaking pan occasionally about 3 to 5 minutes or until sunflower seeds get slightly brown. (You do not need to use oil.) Place sunflower seeds mixture in food processor. Pulse a few times. Transfer to a bowl. In the pan or skillet, saut onion in oil. Transfer to the food processor. Add cooked greens to the food processor. Cover and pulse on and off until the mixture starts to swirl evenly. Transfer the mixture into the bowl. Add curry powder and sea salt and mix well. Croquette: Make flat oval-shaped patties. Coat each piece with flour. Dip in beaten egg. Lastly, coat with bread crumbs. Heat a griddle over medium heat until a sprinkle of water sizzles gently across the surface. Lightly oil the surface and drop on croquettes. Cook each croquette until the bottom is golden brown. Flip and cook until the other side is golden brown. *This croquette goes well with the sauce for Kale Pancakes. (See the grain page.)
Makes 24 pieces
Mix flour and salt in a bowl. Make a well in the center and add oil and enough water to make firm dough. Knead dough on a floured surface until smooth. Roll into a ball. Cover and set aside for 30 minutes. Make filling. (See the croquette recipe.) Divide filling into 24 pieces. Roll the pastry into 18x24. Cut into 3x 6. Place filling onto one side of the pastry. Fold the pastry over the filling into a square shape and pinch the edges to seal. Continue with the remainder of the pastry. Bake at 350 degrees F for 30 minutes or until the pastry become slightly brown.
Miso Benefits
* Reduce risk of cancer including breast cancer, prostate cancer, lung cancer and colon cancer. * Protection from radiation * Immune strengthening * Antiviral-miso is very alkaline and strengthens the immune system helping to combat a viral infection. * Prevents aging as is high in antioxidants, miso protects from free radicals that cause signs of aging. * Helps maintain nutritional balance as it is full of beneficial nutrients and enzymes; miso provides: protein, vitamin B12, vitamin E, vitamin K, tryptophan, choline, dietary fiber, linoletic acid and lecithin. * Help preserves beautiful skin as miso contains linoleic acid, an essential fatty acid that helps your skin stay soft and free of pigments. * Help reduce menopausal complaints as the isoflavoness in miso have been shown to reduce hot flashes. http://bodyecology.com/articles/miso_health_and_anti-aging.php
Sweet Treats
The most ideal, sustainable way to eat sweets is by eating fresh, local fruit. However fresh fruit is available at limited times. We can preserve almost any fruit by canning, dehydrating and freezing. Collect many fruit from your yard and nearby farms and preserve them.
Canning
It's possible to can almost any fruit. Storing canned fruit doesnt require electricity.
Sauce In a saucepan, combine peeled (or not peeled), cored (or pitted) fruit and water. Cover, and cook over medium heat for 15 to 20 minutes, or until fruit is soft. Mash with a ladle or potato masher if needed. Ladle hot sauce into hot, sterilized jars, leaving a 1/2 inch head-space. Wipe jar rims and adjust lids. Do pressure canning.
Canning Fruits Fill jars with raw fruit peeled (or not peeled), cored (or pitted or not pitted) and cut (or whole), packing as tightly as possible without crushing, being sure to leave 1-inch headspace at the top of the jar. Add boiling water to the jars again, leaving 1-inch headspace. Put the lids and rings on and make them snug, but don't over tighten them. Do pressure canning. About pressure canning: http://www.pickyourown.org/press urecanners.htm
Freezing Fruit
Http://www.pickyourown.org/freezingblueberries.htm
Dehydrating Fruit
Under the Sun http://www.ehow.com/how_6224441_dehydrate-fruits-vegetables-using-sun.html Using Dehydrator http://www.pickyourown.org/dryingfoods.htm
You can add honey or syrup on all of these treats if you desire. Your sense of taste will be changed. You will be enjoying the maximum natural taste .
Fruits Smoothie
Mix fresh, frozen, dried and canned fruit freely in blender. You can enjoy a healthy smoothie through the whole year.
Fruits Popsicles
Freeze canned fruit or smoothie. It will be a wonderful treat for hot days.
Peel and core pears and cut into tiny cubes. In pot, cook pear and water about 5 minutes. Drain and reserve water. In same pot, stir reserved pear water frequently on high heat until theres very little liquid. Shape pear with some container from your recycling bins. Pour pear syrup on top. Garnish with sliced nuts, berries and mint.
Soak wheat berries for 8 hours or overnight. Put them in your sprouting trays or a large glass jar. Then rinse and drain the berries two times a day for the next 32 hours or until the wheat berries have sprouted inch tails. Important: Make sure the berries are well drained before processing into dough. (Dont rinse after they are finished sprouting.) Place the sprouted wheat berries into food processor and pulse until the berries resemble bread dough and form a ball around the food processor blade.
TO MAKE SQUARES: Preheat oven to 350 degrees F. Lightly grease a 10-inch square cake pan. In a large bowl combine the wheat dough, flour and baking powder. Add dried fruit and stir in evenly. Melt the butter (or oil) in a small pan. Pour over the wheat mixture, add the lightly beaten egg and mix well. Press into the prepared pan. Bake for 50 minutes. Spread apple sauce and sprinkle hazelnuts on top. Bake another 10 minutes. Allow to cool in the pan.
You can quickly make the crust for this tart in the food processor and then press it into the panno need to dig out a rolling pin and struggle to transfer tender pastry dough from pin to pan. You can use any flat, shallow dish or a pan instead of a tart pan. 2/3 cup wheat berries 1/4 cup hazelnuts (or other nuts instead) 1/3 cup raisins (or other dried fruit chopped) 1/3 cup unbleached flour 1/4 cup butter and/or safflower oil 1 small egg yolk (optional) 1 litre canned apples Half a fresh apple cored and sliced Soak wheat berries for 8 hours or overnight. Put them in your sprouting trays or a large glass jar. Then rinse and drain the berries two times a day for the next 32 hours or until the wheat berries have sprouted inch tails. Important: Make sure the berries are well drained before processing into dough. (Dont rinse after they are finished sprouting.) Place the sprouted wheat berries into food processor and pulse until the berries resemble bread dough and form a ball around the food processor blade. Set aside. Drain canned apples and reserve the syrup.
Preheat oven to 350 degrees F. Lightly coat a 9-inch removable-bottom tart pan with oil or butter. Combine nuts in food processor; pulse until the nuts are finely ground. Add raisins and pulse. Add flour and pulse briefly to blend. With the motor running, add butter (and/or oil) until well incorporated. Add egg yolk (optional) and wheat berry mixture and pulse until the mixture begins to clump and form dough, about 1 minute. Transfer the remaining dough to the prepared tart pan; spread evenly and press firmly into the bottom and up the sides to form a crust. Bake the tart for 10 minutes. Spread apple evenly on the tart. Place sliced apple on top. Bake another 30 minutes. Let cool on a wire rack for about 30 minutes. In sauce pan, stir reserved apple syrup frequently on high heat until theres very little liquid. Coat the syrup on tart with brush. You can make pear tart with this method.
Nootka Rose
Davids Blend
Comfrey leaves Pepper mint Fenugreek seeds
by David Manning
Salad
miners lettuce, dandelion, mustard, peppergrass, wild violets (both leaves and flowers), sorrel, lambs quarter
Steaming or Boiling
Lady fern (fiddleheads), dandelion, mustard, cattail, lambs quarter, stinging nettle, cow parsnip
Nuts
Syrup Ginger
Salal Jelly
1 cup salal berries 4 cups water 5 teaspoons 100% pure fruit pectin 4 teaspoons calcium water ( Pomonas Universal Pectin contains an envelope of pectin and 1 of calcium with directions.) 1/4 cup lemon juice sweetener
In large pot, cook berries in water very high-heat, stirring very frequently several hours; or pressure cook for 20 minutes. Pour cooked fruit into jelly bag and let drip until juice stops. Put the juice and calcium water into a pan. Add water if needed. (makes 4 cups of liquid) Bring juice to a boil. Put 1 cup boiling juice in blender/food processor. Add 5 teaspoons pectin. Cover and pulse 1-2 minutes until all powder is dissolved. Add pectin-juice to pan of hot juice. Add lemon juice and sweetener to taste. Stir well. Do pressure canning. *Follow directions on the package of pectin. *You can use any edible native berries instead of salal. Pectin amount varies depending on the berry.
Red-Flowering currant
Western trillium
* Stock seeds for sprouts. 100 grams of seeds turn into 5 liters of sprouts. It will be great food in the winter time. * Choose organic, local and seasonal. * Every time you shop, you vote. Your vote will change society.
Energy efficiency
* Keep fridge and oven doors closed as much as possible. * Use small appliances such as a toaster oven for cooking instead of your stove. * Defrost food in the fridge, not in the microwave and not under running hot water. * Use pots and pans with tight-fitting lids and match them to the size of the burner. (A presser cooker saves your time and energy.) * Recycle old appliances and buy new energy efficiency ones when you replace them. * Buy a high quality non stick pan; it will reduce the oil consumption. * Turn off the tap while you wash dishes. * Wash fruit and vegetables in a basin. * Dont pour water down the drain if you can use it for other projects like watering plants. * Cook only what you need. * Stock less food in the fridge and freezer and reduce the temperature setting. (David R. Boyd and David Suzuki: David Suzukis Green Guide 2008 Grey Stone)
Afterword
The consequences of human technology have had an enormous impact on food safety and threaten food production. I invite you to join me and my family in exploring sustainable living and becoming more aware of environmental destruction. My mother country, Japan, is suffering with natural and manmade disasters. That is heartbreaking. I developed these recipes with my deepest prayer for Japan and for the future when human beings will respect and appreciate our planet. Thank you to my husband, Arthur, for leading me and our four children towards a sustainable life style.
Appendixes
The soil-making process is still going on but it may take 1000 years for nature to make one inch of topsoil.
Forest Preserve District of Cook County (Illinois)
http://www.newton.dep.anl.gov/natbltn/300-399/nb372.htm
The heritage of soil fertility and organic matter that we are handing on to the next generation is not large enough to be used lavishly. Careful conservation and thrifty management will be imperative.
Loss of Soil Organic Matter and Its Restoration By William A. Albrecht Professor of Soils University of Missouri
http://www.soilandhealth.org/01aglibrary/010120albrecht.usdayrbk/lsom.html
Evidence of the environmental impacts of a meat-based diet is piling up at the same time its health effects are becoming better known.
The Case Against Meat
http://www.emagazine.com/archive/142
There are not enough cows in the world to provide enough nutrients in terms of cow manure for todays food crops.
IFOAM Organic Growing
http://www.ifoam.org/growing_organic/1_arguments_for_oa/criticisms_misconceptions/misconceptions_no31.html
Sustainable growing does not exhaust the resources of any given place and moves toward independence from those external inputs that require reliance on someone elses system.
The Whole Organic Food Book: Safe, Healthy Harvest from Your Garden to Your Plate By Dan Jason
Our long-term food security is entirely dependent on the health of our natural resources. It is clear that our food system will have to adapt and change radically to meet the realities of the 21st century.
The National Trust Appetite for change http://www.nationaltrust.org.uk/main/appetite_for_change_report-2.pdf
Food security is not only about the quantity of food we eat, but also about the quality and diversity of food sources.
The Need for Innovation in Local, Diversified Food Production http://www.celsias.com/article/need-innovation-local-diversified-food-production/
We need to replace our modern farming systems with organic. We need to grow crops locally, rather than fly them in from across the world and encourage more allotments and vegetable gardens.
The beginners guide to Peak Oil The Wolf at the Door
http://watd.wuthering-heights.co.uk/mainpages/agriculture.html
We can also play a powerful role for positive change by adjusting what we eat. Global climate change is directly related to agriculture through the loss of wilderness to farmland, methane released from animals and energy-intensive fertilizers, pesticides, food processing and transportation.
Veg.ca Toronto Vegetarian Association
http://www.veg.ca/content/view/136/111/
Because 95% of people are dying of the complications caused by Cardiovascular Disease, Cancer, Diabetes, Aids, If they did not eat food that kills, 90% of them will be disease free.
Food and drinks that kill: Sugar, Fats, Refined, Processed Food, by Curezone
http://curezone.com/foods/foods_that_kill.asp
About 48 million people (1 in 6 Americans) get sick, 128,000 are hospitalized, and 3,000 die each year from foodborne diseases.
Center for Disease Control and Prevention
http://www.cdc.gov/media/pressrel/2010/r10125.html
800 million people in the world suffer from hunger and malnutrition. Every year 15 million children die of hunger.
An end to World Hunger http://library.thinkquest.org/C002291/high/present/stats.htm
Resources
David R. Boyd and David Suzuki: David Suzukis Green Guide 2008 Grey Stone Wikipedia the Free Encyclopedia http://en.wikipedia.org
The worlds healthiest foods www.whfoods.org April Pettinger with Brenda Costanzo: Native Plants in the Coastal Garden 1995 White cap Nancy J. Turner: Food Plants of Coastal First People 1995 UBC Press Terry Domico: Wild Harvest 1979 Hancock house