If you have never heard of quinoa (pronounced keen-wah), you may soon discover a new favorite staple.  Although quinoa looks like a grain and has similar cooking characteristics, it’s actually the seed of a plant that is related to spinach, chard and beets.

Regarded by the ancient Aztecs as the “mother grain”, the seeds are rich in protein, calcium , iron and are a relatively good source of Vitamin E and some of the B vitamins. Since the protein in quinoa includes all 8 essential amino acids, it is considered a complete protein, making it a great choice for vegans who may not have enough protein in their diets.

So how what does this versatile seed taste like and what can you do with it?  Cooked quinoa is fluffy, a little creamy and a tiny bit crunchy. It has a subtle, slightly nutty taste and can be used in so many different ways.  You can enjoy quinoa sweet or savory. As a breakfast cereal, try mixing in fresh or dried fruit, shredded unsweetened coconut and nuts.  Cold quinoa , combined with lentils (or other beans) and nuts can be added to salads and is a great substitute for rice and other grains. Its delicious served with stir-fried vegetables or used to stuff squash.

Quinoa cooks really quickly – about 15 minutes and can be kept cold in the fridge for a few days. I often cook more than I need so that I can have leftovers to use in a hearty salad the next day.

Quinoa flour is also used to make pasta and a variety of baked goodies such as pancakes, breads, muffins and crackers.

Going gluten-free just got a whole lot easier and tastier too!

Enjoy this delicious recipe from www.healthycrush.com.

It’s perfect for a vegetarian  or vegan Thanksgiving.

Quinoa Stuffed Acorn Squash by Jenny Sansouci

• 1 large acorn squash
• 1 tbsp olive oil
• Sea salt & pepper to taste
• 1 cup quinoa
• 1/2 yellow onion
• 2 cloves garlic, chopped
• 1/2 cup chopped mushrooms (any variety)
• 1/2 package organic tempeh OR 1/2 cup chickpeas (your choice)
• 1/2 cup chopped fresh basil
• 1/3 cup raisins
• 1/3 cup pine nuts (substitute options: pumpkin seeds or sunflower seeds)
• A few splashes of tamari (wheat-free soy sauce)
• A sprinkle of cayenne
• A sprinkling of sage on top

Pre-heat oven to 400. Cut your acorn squash in half length-wise and scoop out the seeds.

Brush the squash with olive oil and sprinkle with salt and pepper. Place in a lightly oiled baking dish and pop into the oven. Bake for 1 hour.

While squash is baking, prepare the stuffing!

Cook quinoa.

Add onions, mushrooms, garlic and tempeh or chickpeas to a pan with either a tiny bit of oil or just a little water and a few splashes of tamari, and a sprinkling of cayenne.

Cook until onions are translucent & all ingredients are starting to brown up a bit.

Add cooked quinoa to onion mixture in pan and mix thoroughly. Remove from heat and put into a large bowl.

Add raisins, basil and pine nuts to the quinoa mixture and stir well.

After 45 minutes, remove the squash from the oven and stuff with the stuffing. Cook another 15 minutes with stuffing inside.

When squash is very soft when pierced with a fork, and starts to turn a little golden brown around the edges, you’re ready to eat! Top with sage.

The first time I heard of Chia was when Chia pets were popular in the 80’s – remember those “adorable” green leafy creatures that you grew by watering an animal shaped terracotta pot. Who knew then that beyond their ability to grow animals, Chia seeds are actually a dynamo superfood. Turns out that the Aztecs and Mayans in pre-Columbian times did! Chia was an important part of their diet and legend has it that a single tablespoon could sustain Aztec warriors all day. The seeds, which come from a plant called Salvia Hispanica are loaded with many healthy benefits.

They are the richest source of plant based omega-3 fatty acids (higher than flax seeds)  – great news for vegans. Chia seeds provide an excellent source of fiber – both soluble and insoluble which helps you feel full and keeps things moving smoothly.

They are full of anti-oxidants, protein and minerals such as calcium, phosphorus, magnesium, manganese, copper, niacin and zinc.

Chia seeds look like tiny poppy seeds, have a crunchy texture and not much taste. You can sprinkle them on salads, oatmeal, yoghurt, add to baked goods, and to my personal favorite, a smoothie. Soaked in liquid and kept in the fridge, chia seeds expand to become almost pudding-like and in fact can be made into a delicious healthy pudding for breakfast or dessert .

Sarma Melngailis from the restaurant, Pure Food and Wine in New York City created this wonderful recipe in her book, Living Raw Food. I have adapted it slightly.

Chocolate Chia Pudding (serves 4 – 6)

1 cup chia seeds
3 cups nut milk, coconut or hemp milk
2 – 4 TBS raw honey or maple syrup
1 tsp vanilla – optional
1 – 2 TBS raw cocoa powder
Pinch of sea salt

Place the chia seeds, milk, honey, cocoa and salt in a bowl (add vanilla if using) and stir well, so that there are no clumps and the chia seeds are coated in milk. Let sit at room temperature for 20 – 30 minutes or cover and refrigerate.

Please note – if you find that the cocoa is not stirring easily into the cold liquid, you may want to blend it into a small bit of the liquid first in a blender. Or, if not, put it in a large bowl and just keep on stirring it very quickly, and it will incorporate nicely.

Enjoy.

One of my favorite places to eat in New York is City Bakery on West 18^th. I love the selection of salads made from fresh mostly local ingredients and so always found a reason to meet friends or hold meetings there. The baked goods are irresistible but it’s the salads that inspired me, always different, seasonal and delicious. City Bakery is not your run- of- the- mill salad bar and I thought there was nothing like it. That was until a friend took me to Ottolenghi in Notting Hill, London a few years ago. Frank and I had first spotted the food shop while walking around the area. We thought it was just a bakery since its windows were filled with huge meringues, cakes and brownies and although the lines out the door were long, we just weren’t curious enough to go in or be tempted to eat something sweet. The next day I was meeting a friend who told me we were going to her favorite place for lunch – Ottolenghi – the very place Frank and I had walked past.

Not visible to the street was a counter groaning with the most unbelievable mouth-watering salads (and desserts) using combinations that I had never tasted before such as roasted butternut squash with burnt aubergine (eggplant) and pomegranate molasses, cauliflower and cumin fritters with lime yoghurt  and Camargue red rice and quinoa with orange and pistachios to name a few.

I naturally had to have the cookbook that was created by the 2 founders of Ottolenghi –  an Israeli , Yottam Ottolenghi and a Palestian, Sami Tamimi. Reading their story was good enough reason to buy the book. Both were born in Jerusalem in 1968, Sami on the Arab east side and Yotam in the Jewish west. Although they lived a few miles from each other, they lived in 2 separate societies and it was not until 1999, that they met by chance in London and after chatting for 30 minutes realized they shared a common history, language and love for food.  They opened Ottolenghi in 2002, creating food that reflected the flavors of their childhood and their unique culinary traditions.

This past May we were in London and our first stop – lunch at Ottolenghi. Please enjoy this recipe from their latest book, Plenty.

Soba Noodles with Aubergine and Mango (Eggplant and Mango)

Serves 6

½ cup rice vinegar
2 ½ TBS caster sugar (superfine sugar) – here I substituted with 1 TBS raw honey
½ tsp salt
2 garlic cloves, crushed
½ fresh red chili, finely chopped
1 tsp toasted sesame oil
Grated zest and juice of 1 lime
1 cup sunflower oil – here I substituted with extra virgin olive oil
2 aubergines (eggplant) cut into one inch dice
1 packet soba noodles
1 large mango cut into ½ inch dice or 2 inch thick strips
2 – 3 TBS basil leaves, chopped
2 – 3 TBS cilantro, chopped
½ red onion, very thinly sliced

First make the dressing. In a small saucepan gently warm the vinegar, sugar (or raw honey) and salt for up to 1 minute, just until the sugar dissolves. Remove from heat and add the garlic, chili and sesame oil. Allow to cool, then add the lime zest and juice.

Heat the oil in a large pan and shallow fry the aubergine in three or four batches . Once golden brown, remove to a colander and sprinkle liberally with salt and leave there to drain.

Cook the noodles in plenty of salted water, stirring occasionally. They should take 5-8 minutes to become tender but still retaining a bit. Drain and rinse well under running cold water. Shake off as much of the excess water as possible, then leave to dry on a tea towel.

In a mixing bowl, toss the noodles with the dressing, mango, aubergine, half the herbs and the onion. You can now leave this aside for 1-2 hours. When ready to serve add the rest of the herbs and mix well, then pile on a plate or in a bowl.

Rooibos tea – pronounced Roy-boss – is indigenous to my native South Africa where it has been used by the African Bushman for hundreds of years. Rooibos means red bush, and it actually is not really a tea plant but is instead part of the legume family and the bush is not even red, it’s green. The red color only appears after oxidation during the tea-making process.

Growing up in South Africa, we always knew about Rooibos tea and that it was regarded as a healthy tea to drink but it was not until fairly recently that it started to become more popular and its health benefits more widely known.

Naturally caffeine-free, Rooibos is loaded with antioxidants which help protect from free radicals – those toxic by-products of normal cell function- which can contribute to aging and weaken the immune system.
Rooibos contains many minerals such as copper, iron, magnesium, calcium, zinc and potassium, making it very beneficial for healthy bones and strong teeth.

Rooibos is also useful in helping with some digestive disorders such as nausea, constipation and heartburn. Kidney stone sufferers can drink this with out fear since Rooibos tea does not contain oxalic acid which can cause kidney stones.

Pregnant and nursing mothers can also use Rooibos to soothe babies who have colic and infants with stomach cramps as studies have shown that the tea has anti-spasmodic properties.

Rooibos can also be applied to the skin topically to help relieve itchy dry skin like eczema, sunburns, and diaper rash. In fact on a recent visit back to South Africa, I noticed that more and more skin care products feature Rooibos as one of their ingredients. Alpha hydroxy acid and zinc both found in Rooibos, are great for promoting healthy smooth skins.

Rooibos tea is usually drunk without milk and now comes in a variety of flavors. It has a a slightly sweet taste though some tea drinkers do add a touch of honey. It can be made as both hot tea and a delicious iced tea. My current favorite is Good Hope Vanilla Red Tea by Republic of Teas – time to put the kettle on…….

With the holiday season just around the corner, the sweet temptations are many. Here’s a recipe that is better than most, is gluten free, uses good fats and won’t make you feel too guilty about indulging.

Keren’s Brownies

• Hearty 1/4 cup organic cocoa powder
• 1/2 cup coconut oil
• 2 med size organic eggs
• 1/2-3/4 cup palm sugar (I used 1/2 cup depends on how sweet you like it)
• 1/2 cup coconut flour
• 1/4 cup brown rice flour
• 1/2 teaspoon sea salt
• 1/4 teaspoon baking soda
• 2 teaspoons of organic / fair trade vanilla extract

You can also add nuts (pecans or walnuts and or organic dark chocolate chips)

Preheat oven to 350 degrees
Grease an 8 inch square pan with a little coconut oil

With a mixer:

• Beat eggs until thick … Slowly add sugar (it will clump up be patient with it… Harder to work
  with than regular sugar)
• Slowly mix in cocoa powder
• Add coconut oil and mix until it is smooth
• In a separate bowl combine the rest of the dry ingredients
• Mix all the dry ingredients into the wet mixture
• Lastly add the vanilla. Mix another minute or so with mixer

If you want to add nuts or chocolate chips you can add now but fold them into the batter.

• Bake for 28-32 minutes…

Let cool, cut into squares and enjoy.

nutsonline.com, is a great resource for gluten free baking goods.

And no its not coffee.

For years I would watch Frank knock back a potent “greens” drink in the morning. I could not understand how he could enjoy such an awful smelling – really grassy and green – and in my opinion, disgusting tasting drink. He drank this religiously, with such relish, always offering me a taste, encouraging me to try “it’s so good for you” as I would recoil in horror. No way, never, just can’t do it.

However, I began to change my tune a bit as I started reading some of the benefits of these phytonutrient rich “green drinks” when Frank asked me to come up with smoothie recipes for his most recent book Revive, Stop feeling Spent and Start Living Again. (formerly called Spent).

He wanted the smoothies to contain not only a “greens” powder but also whey protein (in particular whey from grass-fed cows).

And so I began experimenting, first with the obvious smoothie addition – a banana, then blueberries and less banana, mangoes and pineapple, even avocado. Using fresh fruit or frozen fruit, the combinations were endless and to my surprise, the taste of the “greens” was completely undetected. I tried adding coconut water or almond milk instead of filtered water and discovered how much I was enjoying the smoothies and how easy breakfast now was.

I was and still am hooked. Having a whey protein and phytonutrient rich (greens) smoothie for breakfast is part of my morning ritual. I never miss a day and now that the shake powders come ready mixed in an easy to use daily packet in the REVIVE shake powders, I can travel with my shake too! My Mom never has to ask me “what are you having for breakfast” or go searching for the right smoothie ingredients, when I visit them in South Africa. I just take my breakfast with me. (and it beats plane food anytime).

Blueberry Pear Smoothie (serves 1)

• 1 large ripe pear, peeled and diced (a Bartlett pear is best)
• 1/2 cup frozen blueberries
• 1 teaspoon vanilla extract
• Pinch of ground ginger
• Juice of 1/2 a lime
• 1/2 cup almond milk
• 1/2 cup filtered water
• 1 packet REVIVE Shake powder
• 3-4 ice cubes
• Blend in a blender until smooth and creamy

Click here for more REVIVE Smoothie recipes.

PS…..On days you don’t have time to blend up a smoothie, you can just add 8-12 oz filtered water, or coconut water or almond milk to the Revive Shake powder. Shake it up in a blender bottle and you are good to go.

When I was still living in Johannesburg, South Africa, there was a restaurant I would love going to called Mike’s Kitchen, it wasn’t that the food was particularly amazing, or even special, but what they had was a salad bar – a real innovation at that time and the only restaurant offering this. To me there was nothing better to eat than a delicious fresh salad and one which I could pick and choose my own ingredients.

On moving to New York and working in the city, I discovered that salad bars were a standard offering, they were everywhere and I was delighted. What could be easier to put together than a salad when all the work has already been done for you. This rapidly became my lunch time staple (along with frozen yoghurt – another novelty back in the 80’s).

Fast forward a couple of years to the arrival of the City Bakery first on 17th Street and now on 18th in NYC. I was in salad bar heaven. Not your garden variety salad with bowls of chopped tomatoes, shredded lettuce, grated carrots, hard boiled eggs etc but gourmet salads using the freshest local, mostly organic ingredients frequently sourced from the nearby Union Square Farmer’s Market. It was truly inspirational and remains one of my most favorite places for lunch.
Since I obviously could not eat there every day, I started thinking what I could do to eat this way on a more regular basis and so the idea was born to turn my fridge into my own personal salad bar.

Once a week, I dedicate some time to chopping, dicing and slicing a variety of vegetables and salad greens storing them in glass containers in the fridge. I keep my assortment as varied as possible, allowing me to make not only salads, but also soups, stir fries and even roasted vegetables. Its time well spent and means a healthy and delicious meal can go from kitchen to table in no time at all. It’s also a wonderful opportunity to become truly creative and try new combinations of ingredients you may not have tried before.

Here is one of my favorite salads…

Mixed Greens with Clementines (serves 2- 3)

• 2 cups baby spinach leaves, washed and dried
• 1 cup arugula, washed and dried
• 1 small radicchio, washed and coarsely shredded
• 1 small red onion, thinly sliced
• 2 clementines, peeled and sectioned (if clementines are not available, substitute with grapefruit)
• 1 avocado, peeled and cut into cubes
• 1 mango, peeled and cut into cubes (optional)
• Sesame seeds to sprinkle
• Combine all ingredients and drizzle lightly with Balsamic Vinaigrette

Balsamic Vinaigrette

• 2/3 cups extra-virgin olive oil
• 1/3 cup balsamic vinegar
• 1 clove garlic, crushed
• 1 teaspoon Dijon mustard
• 1 teaspoon raw honey
• Pinch of salt
• Combine all ingredients in a glass jar and shake well until thoroughly blended

For more recipes, go to http://www.elevenelevenwellness.com/resources/
You will find salad recipes in each section of Remove, Revive and Sustain.

Turmeric, that pungent, bitter spice usually incorporated in curry powders giving it that deep yellow color, offers many health benefits.

In the Ayurvedic medicine tradition, Turmeric is regarded as a “cleanser of the body”. The root and powder are used in drinks, ointments and poultices to treat sore throats, indigestion, sprains, inflammation and wounds. Traditional Ayurvedics believe that it’s a powerful antibiotic, strengthens digestion and helps improve intestinal flora.

Despite this long tradition in Asia, it was not until the early 1070’s that laboratory researchers discovered the inflammation-fighting compounds prevalent in curcumin (the active ingredient in Turmeric).

One of the easiest ways to incorporate this beneficial spice into your diet is to use to eat it, so cook yourself a batch of delicious vegetable curry, or alternatively take it in supplement form.

Vegetable Curry (serves 4)

1 onion, chopped
2 cloves garlic, crushed
2 tablespoons extra virgin olive oil
½ teaspoon curry powder
1 teaspoon curry powder
1 teaspoon cumin
½ teaspoon coriander
¼ teaspoon cinnamon
¼ teaspoon ground ginger
¼ teaspoon turmeric
½ teaspoon salt
½ butternut squash, peeled and cut into small cubes
¾ cup water
1 large sweet potato, peeled and cut into small cubes
½ head cauliflower, cut into small florets
¾ cup frozen organic peas
½ teaspoon garam masala
Cilantro (optional)

1. Fry the onion and garlic in olive oil until the onions are soft and opaque.

2. Add the spices and salt and sauté a few minutes, until you can smell the aroma of the spices.

3. Stir the spices from the bottom of the pot occasionally.

4. Add the butternut squash and sauté about 10 minutes, stirring occasionally. Add 1 or 2 tablespoons of water to prevent sticking.

5. Add sweet potato and sauté about 10 minutes, stirring occasionally.

6. Add the rest of the water and scrape all the spices up from the bottom of the pot.

7. Add cauliflower and peas on top of the butternut and sweet potato, do not stir.

8. Cook until the vegetables are tender, about 10 – 15 minutes.

9. Just before serving, add garam masala and stir through.

10. Sprinkle with cilantro.

“Reading through recipes is like taking a delicious journey through an imaginary feast”

I love collecting recipes. My bookshelves at home are filled with recipe books, files containing recipes, newspaper cuttings and recipes written down on scraps of paper. Hundreds of recipes and still I feel compelled to keep collecting more.

Trying to figure out why, I finally came up with a reason. Reading through recipes for me is like taking a delicious journey through an imaginary feast. Tastes and smells are conjured up as I read through pages of exotic and sometimes not so exotic recipes ingredients. I am fascinated by some of the common foods that thread their way various cultures, reminding me just how much we are all connected to one another despite thinking we are so different to each other.

Memories come flooding back when I find a recipe book from my late grandmother. The book is easily over 50 years old but the taste of her trifle remains fresh on my lips. She was not a good cook but her trifle was amazing.

Like photographs or music, recipes also provide a link to people we love, experiences we cherish and tastes we treasure.

Here is one of my favorite recipes, enjoy.
Tandoori Salmon (serves 6)

6 6oz pieces of fresh salmon (preferably wild salmon)
Mix the following ingredients in a glass bowl -
¾ cup of plain yoghurt
4 cloves fresh garlic, crushed
2 teaspoons freshly grated ginger or ¼ teaspoon ground ginger powder
1 teaspoon salt
1½ teaspoons ground cumin
½ teaspoon cayenne pepper
2 teaspoons ground coriander
1 tablespoon paprika
½ teaspoon turmeric
½ teaspoon cinnamon
Juice of l lemon (about 2 tablespoons)

• Pour marinade over salmon, making sure each piece is evenly coated. Place in the fridge.
• Allow to marinade for about 2-3 hours.
• Preheat oven to 350 degrees.
• Remove salmon from marinade, place skin side down on a parchment paper lined baking sheet and roast until salmon flakes easily with fork about 10 – 12 minutes depending on thickness.
• Serve with extra lemon wedges

Recipe adapted from Revive Stop Feeling Spent and Start Living Again

1. Try doing some of your shopping at local farmers markets if possible. Here is a great link to find one near you.

2. Never go shopping when you are feeling hungry. This will help prevent impulse buying – usually something junky – to satisfy your hunger.

3. Most of your shopping should be in the outer aisles – the produce, the meats, fish, eggs. The inner aisles are usually full of processed foods (which you want to avoid) – the ones full of sugar, trans fats and other preservatives that extends their shelf life. Processed foods also tend to have a lot of the healthy protective micronutrients missing and are high in sodium and low in fiber.

4. Buy fresh food whenever possible – the fresher the food, the more nutritious.

5. Buy organic fruits and vegetables whenever you can and if possible, locally grown. Locally grown fruits and vegetables are less likely to have been sprayed with pesticides and chemicals. It’s also a great way to support local farmers.

6. Choose the most colorful fruits and vegetables, the more varied the colors, the better. This way you will get as many different phytonutrients as possible.

7. Choose simple whole foods – those closest to mother-nature. The more refined or processed, the less the nutritional value.

8. As a general rule, if there are ingredients that you cannot recognize, pronounce or spell, you should not be putting those into your body. And no cartoon characters either.

9. Become a label reader – though most of the foods you should be eating do not require labels. If you do buy packaged or boxed foods, know what is in them.

10. Be wary of “all natural” labels. Although I recommend an all natural way of eating, “all natural” on a label is often meaningless and deceptive and a guise for hidden sugars.

11. Look for sugars in all its different forms on the label. A variety of different versions of refined sugars are often used to trick you into thinking that there is not much sugar in the product. Here are some of the different versions of refined sugar – cane sugar, brown sugar, beet sugar, date sugar, grape sugar, glucose, sucrose, maltose, maltodextrin, dextran, dextrose, sorbitol, corn syrup, fructose, high fructose corn syrup, corn sugar, fruit juice, fruit juice concentrate, barley malt, caramel, carob syrup and sorghum syrup.

12. Look for the number of grams of sugar on a label – 4 grams is equivalent to 1 teaspoon. If possible buy foods that contain 3 grams or less.

13. Try to buy grass feds meats and free range chickens. Organic meats and poultry without hormones would be next best and if you cannot find them, then chose lean cuts of meats and remove the skin from chicken as this is where toxins are stored.

14. Limit buying fish with a high mercury content. Choosing ocean caught fish is generally better than farm raised fish which are usually full of PCB’s.

15. Lastly, bring your own shopping bags with you to the supermarket.