Welcome. to CSNN Mississauga s. Eating healthy has never tasted so good. What is raw food? A DATE WITH SPRING. The Spotlight is on Tahini.

Size: px

Start display at page:

Download "Welcome. to CSNN Mississauga s. Eating healthy has never tasted so good. What is raw food? A DATE WITH SPRING. The Spotlight is on Tahini."

Camron Woods
5 years ago
Views:

A DATE WITH SPRING Welcome to CSNN Mississauga s Ah, Spring, don t you love this time of

Milder temperatures and more daylight mean you can spend more time outside which can

Plus spring is an exciting time to start checking out your local farmer s market -

If you find yourself starting to crave lighter, fresher foods you ll love this month s

So step away from the stove and take a new look at raw recipes that take you beyond

It s living cuisine whole, unprocessed, full of nutrients and the enzymes needed to turn

Here in the Virtual Kitchen we eat both cooked and raw meals.

1 A DATE WITH SPRING Welcome to CSNN Mississauga s Ah, Spring, don t you love this time of the year. Milder temperatures and more daylight mean you can spend more time outside which can trigger your body to produce vitamin D. Plus spring is an exciting time to start checking out your local farmer s market - Rhubarb and Asparagus will appear first. If you find yourself starting to crave lighter, fresher foods you ll love this month s raw recipes. Eating healthy has never tasted so good. So step away from the stove and take a new look at raw recipes that take you beyond smoothies and salads. What is raw food? It s living cuisine whole, unprocessed, full of nutrients and the enzymes needed to turn food into energy and aid digestion. Here in the Virtual Kitchen we eat both cooked and raw meals. However, once the cold weather is behind us we seem to crave lighter seasonal produce. The Spotlight is on Tahini. Nut-free Orange Flavoured Seed Snack Bar Making your own Tahini is quick and simple. It tastes so much better than store-bought. In this Tahini recipe we used a Blood-Orange infused olive oil because we re going to use some of this tahini in our Orange flavoured Seed Snack bar (recipe below). Basil Pesto Stuffed Mushrooms

Methionine, which aids in liver detoxification one of the best sources of calcium high in vitamin E and vitamins B1, B2, B3, B5 and B15 helps to promote healthy cell growth helps to maintain

2 Tahini is made from crushed sesame seeds and olive oil. Nutritionally speaking Tahini has many health benefits; Orange Flavoured Seedy Snack Bar (nut free) rich in minerals (phosphorus, lecithin, magnesium, potassium and iron) good source of Methionine, which aids in liver detoxification one of the best sources of calcium high in vitamin E and vitamins B1, B2, B3, B5 and B15 helps to promote healthy cell growth helps to maintain healthy skin and muscle tone has 20% complete protein easy to digest because due to the high alkaline mineral content Store-bought Tahini Home-made Tahini Home-made Tahini is used in our Orange Flavoured Seedy Snack Bar recipe but it can also be enjoyed as a dip, blended with garlic and chickpeas to make hummus, added as a spread on a sandwich.

Mise en place (everything in its place) Sesame Seeds + Olive Oil read each recipe from start to finish before you start cooking look at the equipment you ll need before you start (blender, food

extra time at the beginning to chop everything correctly and measure out the ingredients the more organized you are, the better the result will be make sure the kitchen is clean and organized before

3 Mise en place (everything in its place) Sesame Seeds + Olive Oil read each recipe from start to finish before you start cooking look at the equipment you ll need before you start (blender, food processor, specific size pan, etc ) look over the ingredient list and check your pantry and refrigerator to be sure you have all the ingredients and in the quantity necessary for the recipe take the extra time at the beginning to chop everything correctly and measure out the ingredients the more organized you are, the better the result will be make sure the kitchen is clean and organized before you start something new then clean as you go so your workspace stays clean and you won t feel the stress of a huge clean up at the end keep a notepad right by your cooking area and add groceries you need as you run out of them. It s also a great place to keep note of the brands you love as well as price comparisons Blend Until Smooth Lets start by making Tahini... Ingredients: 1 cup hulled sesame seeds (unhulled tastes bitter) 3 tbsp extra-virgin olive oil (see Kitchen Whizdom below) Method: Grind the sesame seeds in your blender to form a paste. Then slowly add your olive oil and continue blending until smooth and creamy. We are using some of the tahini in the recipe below, store the rest in a sealed jar, label and date it. It should keep nicely for a month although in our kitchen, it never does!

Kitchen Whizdom in this recipe you can use any good quality extra virgin olive oil but for a more intense orange flavour we used a blood-orange infused olive oil we purchased from dellaterra.

It s delicious in this Snack Bar recipe but also as a bread dipper, in vinaigrettes, over roasted root vegetables, with chicken, seafood, yogurt, fruits and desserts.

4 Kitchen Whizdom in this recipe you can use any good quality extra virgin olive oil but for a more intense orange flavour we used a blood-orange infused olive oil we purchased from dellaterra.ca (they ship). You can also check to see if there s an olive oil tasting boutique near you. It s delicious in this Snack Bar recipe but also as a bread dipper, in vinaigrettes, over roasted root vegetables, with chicken, seafood, yogurt, fruits and desserts. Get everything cut and measured ready for the blender. Yummy Orange Flavoured Seed Snack Bar... Put your apron on and lets get started... These bars are quick to make once you have your tahini made, however you can also use store bought tahini. Sweet Whizdom: one of the sweeteners we used is Lucuma. If you are unfamiliar with Lucuma it s a sweetener which is extremely nutritious. It s made from Peruvian fruit that contains beta carotene, iron, zinc, vitamin B3, calcium and protein. It has a sweet caramelly flavour and can be used in smoothies, baked goods and even ice cream. We also used carob instead of cocoa powder because it s caffeine-free and high in fiber. Both Lucuma and Carob are available at your local health food store and even in many regular grocery stores.

Ingredients: Have your 6 inch square pan ready and blend as we ve indicated in steps - 1,2,3,4 1 cup sunflower seeds 3/4 cup pumpkin seeds 1 tbsp lucuma 1 tbsp carob 1 tbsp

tbsp filtered water Method: Line pan with parchment paper. Press mixture into pan using a little wooden pressing tool or your fingers 1.

You want the mixture to look coarse but well blended. 3. Add your tahini and sesame seeds blend again to combine. 4. Next add a little of the filtered water at a time.

Then cut into squares the size you like. Note: in a 6 inch square pan the bars will be 1 inch thick. 7.

5 Ingredients: Have your 6 inch square pan ready and blend as we ve indicated in steps - 1,2,3,4 1 cup sunflower seeds 3/4 cup pumpkin seeds 1 tbsp lucuma 1 tbsp carob 1 tbsp vanilla extract 1/2 tsp orange extract pinch sea salt 1 1/2 cups dates (pits removed and coarsely chopped) 2 tsp tahini (your home-made or store bought) 1 tsp sesame seeds 3 tbsp filtered water Method: Line pan with parchment paper. Press mixture into pan using a little wooden pressing tool or your fingers 1. In your food processor, blend the sunflower seeds, pumpkin seeds, lucuma, carob, vanilla extract, orange extract and sea salt. Blend. 2. Add dates and blend. You want the mixture to look coarse but well blended. 3. Add your tahini and sesame seeds blend again to combine. 4. Next add a little of the filtered water at a time. You may need very little depending on how runny your tahini is. 5. Press the mixture into the bottom of a 6 inch square pan that you ve lined with parchment paper. 6. Put it in the refrigerator to firm up for at least 3 hours. Then cut into squares the size you like. Note: in a 6 inch square pan the bars will be 1 inch thick. 7. Store your squares in the freezer they re perfect right out of the freezer, no need to defrost. Kitchen Whizdom: Once you re comfortable with this recipe you can experiment with your own variations to make any number of flavours. All ready to put into the fridge to firm up.

Basil Pesto Stuffed Mushrooms... These are lovely as an appetizer and work perfectly for a light lunch served with a salad. The mushrooms require marinating for an hour or more so plan accordingly.

6 Basil Pesto Stuffed Mushrooms... These are lovely as an appetizer and work perfectly for a light lunch served with a salad. The mushrooms require marinating for an hour or more so plan accordingly. We marinated our mushrooms overnight for an even fuller flavour. The spotlight here is on Mushrooms. Basil Pesto Stuffed Mushrooms buy loose mushrooms (rather than pre-packaged) so that you can inspect their condition and quality store loose mushrooms in a partially open zip-lock bag which maximizes air circulation without drying out the mushrooms. Leaving the bag slightly open allows the release of ethylene gas that s emitted from mushrooms after lots of testing, the most effective way to clean mushrooms is to place mushrooms in a salad spinner basket and spray with water until all the dirt is gone. Once clean, spin the mushrooms until dry. Use a paper towel to blot up any remaining moisture. Don t wash the mushrooms until you are ready to use them or they will turn slimy in this recipe we used Cremini Mushrooms which are basically miniature portobellos harvested before reaching maturity. These mushrooms are firmer than white button mushrooms with a more intense flavour, so they re perfect Nutritionally speaking Cremini mushrooms are an excellent source of many minerals including copper, selenium and phosphorous. They are also an excellent source of B vitamins including vitamin B2, niacin & pantothenic acid.

Ingredients for the pesto: 2 cups basil 1 tsp fresh rosemary, minced 1 tbsp nutritional yeast 1/4 cup pine nuts 1 clove garlic, minced 1/4 tsp sea salt zest from 1 organic lemon 3 tsp lemon juice 2

7 Ingredients for the pesto: 2 cups basil 1 tsp fresh rosemary, minced 1 tbsp nutritional yeast 1/4 cup pine nuts 1 clove garlic, minced 1/4 tsp sea salt zest from 1 organic lemon 3 tsp lemon juice 2 tbsp extra-virgin olive oil Get everything together to make Pesto Zest Whizdom- citrus zest is like a secret weapon for both its fragrance and flavour. Most often your recipe will have an enhanced citrusy flavour when you add zest. Finely grate the zest before juicing the fruit. Method: 1. To make the pesto combine basil, rosemary, nutritional yeast, pine nuts, garlic, sea salt, zest and juice from lemon in a food processor and with the motor running, add the olive oil slowly until it s emulsified. Quick and simple. 2. Put into an airtight container in the refrigerator to meld the flavours - chemical reactions in the food continue to take place and produce more or new flavour molecules. Pesto can be made ahead as it stores well for about a week. Taste Whizdom- most recipes should be tasted multiple times throughout the preparation process. You ll then know if you need more sea salt, freshly ground pepper, more spices/herbs, more sweetness or citrus flavour as you move through the recipe. Adjust recipe based on your own taste preferences. Ingredients for the mushroom marinate: 10 small size Cremini mushrooms 1/4 cup extra-virgin olive oil 4 tbsp coconut aminos (it resembles light soy sauce or tamari but is soy free and gluten free) 3 tsp apple cider vinegar

Method: Prepare mushrooms for marinate 1. After cleaning the mushrooms, remove the stems. 2.

Leave to marinate at least an hour but longer is better, stirring from time to time to be sure the marinate covers

These can be served room temperature or warmed in a dehydrator for an hour or so on 115 degrees F or warmed in the

Marinated mushrooms ready to be stuffed We invite you to visit our virtual kitchen each month where we ll highlight

8 Method: Prepare mushrooms for marinate 1. After cleaning the mushrooms, remove the stems. 2. Mix the olive oil, coconut aminos, apple cider vinegar in a bowl and add the mushrooms. Leave to marinate at least an hour but longer is better, stirring from time to time to be sure the marinate covers all the mushrooms. 3. Remove mushrooms and fill each mushroom with pesto. 4. These can be served room temperature or warmed in a dehydrator for an hour or so on 115 degrees F or warmed in the oven on a very low temperature. We served ours warmed with a lovely side salad. Marinated mushrooms ready to be stuffed We invite you to visit our virtual kitchen each month where we ll highlight an ingredient, dig deeply into nutrition, provide meal prep tips and tricks, include seasonally inspired recipes and more... all fully-tested and family approved. Our recipes have been developed using organic, seasonal and local produce whenever possible.

Welcome. Virtual Kitchen. to CSNN Mississauga s. Eating healthy has never tasted so good. 6 tips to help you navigate the holiday season;

Welcome. Virtual Kitchen. to CSNN Mississauga s. Eating healthy has never tasted so good. 6 tips to help you navigate the holiday season; It s the most wonderful time of the year! Welcome to CSNN Mississauga s Virtual Kitchen Eating healthy has never tasted so good. roasted butternut squash & ginger curry soup pear, ginger tart We invite