Monday, January 30, 2012

Carrot, Cauliflower and Apple Salad

Everyday we are faced with tons of decisions.  Many we don't even think of as a decision anymore because of habit and we have decided this way because it is the best, most efficient way to solve this problem.  We make many decisions about the food we eat.  And in our fast paced, hectic lives we have decided to take convenience over quality and our society as a whole is paying the price.  Our Western eating decisions have made us the world leader in many diseases such as coronary heart disease, diabetes, leukemia and cancers of the colon, lung, breast, brain, stomach and liver.  The list goes on, and let us not to forget to mention obesity.  How does this happen?  At a very young age we are targeted by huge food manufactures through gigantic marketing campaigns.  From the commercial breaks while watching Bugs Bunny and seeing Tony The Tiger or Ronald Mcdonald to sitting in the family doctors office reading National Geographic Kids magazine filled with glossy ads for Twinkies, M&Ms, Froot Loops and Hostess Cup Cakes. Remember the ads for cigarettes where doctors would promote the use of tobacco?  I feel this is where we are today with the unhealthy foods that are pushed onto us by multinational corporations.  We are also made to believe at a very young age to believe that our government is always, without a doubt, looking out for the best interest of its people.  Life, liberty and the pursuit of happiness.  The first one, is the one that I have a problem with, Life.  My problem lies with the FDA.  If the government was looking out for life of its citizens then they wouldn't allow the FDA to approve the synthetic bovine growth hormone rBGH(which has been outlawed in Canada, Mexico and Europe but is given to cows to produce more milk and ends up in our bodies. It has been approved without clinical studies.)
What about GMO's or GE foods that have been approved?  We the United States citizens will suffer the consequences of the FDA's approval.  One of our countries most profitable industry; pharmaceuticals controls the FDA through lobbing efforts.  As well as the very large multinational agricultural biotechnology industry which also lobbies the FDA to approve dangerous chemicals as it did way back when with DDT and now rBGH.
I could list more things that I believe is wrong with the FDA, but in the end it is our responsibility to decide what is right and what is wrong to put in our bodies and our children's bodies.  I know one thing for sure and that is that this Carrot, Cauliflower and Apple Salad is definitely the right decision for you and your family to make.


Local, organic cabbage from a neighbor!



All from the island of Mallorca!




Carrot, Cauliflower and Apple Salad
by Jeff Harter
Prep Time: 1/2 hour
Keywords: appetizer salad side gluten-free low-carb low-sodium soy-free vegan vegetarian


As they say in Spanish "es la bomba" Its the bomb. Carrots, apples, cauliflower, cabbage, parsley, lemon, olive oil all cancer fighters. Opps, I almost forgot to add that this was a creation by my Vegan wife who I love very much!
Ingredients (serves 4)
    Salad
    • 4 medium carrots
    • 1/2 medium cauliflower
    • 1 large apple (peeled if not organic)
    • 1 cup cabbage, shaved
    • 1/2 cup raw almonds
    • 1/2 cup parsley leaves (whole)
    • 1 cup arugula
    • 1/2 cup raisins (not in the pic but added them later)
    Dressing
    • Juice of one juicy lemon
    • 1/2 cup extra virgin olive oil
    • 1 tbsp raw honey
    • 1 tsp cinnamon
    • 1 tsp turmeric
    • salt and fresh ground black pepper
    Instructions
      Salad
      • Peel then grate carrots into a large bowl.
      • Cut tops of cauliflower into small pieces then in 4 batches blend just a little bit until it looks like cous cous, don't over do it. Put in the bowl with the carrots.
      • Grate the apple into the bowl.
      • Grate cabbage as well or slice fine, place in bowl.
      • Chop the almond a lot then place in bowl.
      • Pick off just the leaves of the parsley and throw into bowl.
      • Divide arugula leaves onto the four plates.
      • Add raisins to bowl.
      Dressing
      • Put all ingredients in a jar then put lid on jar and shake hard for 1 minute.
      • Pour over the salad ingredients and toss well.
      • Divide among the four plates and serve.

      Thursday, January 26, 2012

      Tortilla De Patata

      Meat and Potatoes?
      Meat don't even think about it, unless it is 100% organic, eats only grass and very lean.  If you have cancer you should not consume any animal protein.  There are several reasons why you should not eat the normal supermarket meat.  This meat is fed on corn.  Cows were not designed to eat corn.  They were made to eat grass.  When they eat grass their meat contains Omega-3, good for us humans.  When they consume corn their meat contains Omega-6, bad for us humans.  The corn they consumed Genetically Engineered.  The corn they eat is sprayed with who knows how many harmful pesticides.  And it ain't washed.  Those pesticides do not disappear.  They reside in the beef but mostly in the fat of the beef.  And when we eat that beef with Omega-6, GE's and pesticides we are now storing those harmful elements in our bodies.
      Potatoes are yet another story.  First of all, if you do eat them, then they have to be organic, of course.
      Here is basically what happens to non-organic potatoes.  Potatoes live under ground as a tuber.  Above the ground there are green leaves that give the potatoes it's energy to grow.  Crop dusters fly over head spraying these plants with harmful pesticides.   Then the plants are watered and this water takes the pesticides down underground where the plumb little potatoes suck up that water with the pesticides in it.  So at home, just washing the potato won't rid it of the pesticides.  Moral of the story, go organic.
      Then the question arises if you have cancer should you eat organic potatoes or not.  In the book, (Anticancer, A New Way Of Life), Dr. Servan-Schreiber believes that foods with a high glycemic level should be avoided because cancer feeds on sucrose that the body produces from starch found in foods.  And potatoes usually contain large amounts of starch.  However, in the book, "The Gerson Therapy", they state that potatoes are fine.  Personally I believe potatoes and all starches should be consumed with moderation.  Just as with animal protein.  That's to say, every once in awhile unless you have cancer and are trying to beat it with a anticancer diet I would not eat potatoes or animal protein.
      That being said my recipe for today is probably Spain's most common household dish, "Tortilla De Patata"  Again if you have cancer do not eat this dish.  Nor should you eat this dish often.  The spanish Tortilla de Patata is similar to the Italian Frittata.  And I love it!  It is served all over Spain and is one of my favorite dishes here in Spain.

      Cook onions until just starting to turn brown


      Add potatoes and caramelize 

      Strain onions and potatoes well then add to eggs

      Pour into a very hot and well oiled skillet

      Place plate over top of skillet and flip tortilla onto plate

      Then carefully slide tortilla back into same skillet

      Let sit for 10 minutes if you can

      Breakfast, lunch or dinner

      Tortilla De Patata
      by Jeff Harter
      Prep Time: 15 minutes
      Cook Time: 1/2 hour
      Keywords: saute appetizer breakfast side snack potato Spanish


      This is Spain's most popular dish amongst the Spanish. It is found all over the country in bars, restaurants and in the homes. Use organic eggs, onions and potatoes as well as olive oil. Buen Provecho
      Ingredients (serves 4)
      • 1 cup olive oil
      • 2 Large onions
      • 6 medium potatoes
      • 8 large eggs
      • Salt
      Instructions
      • Place a large non-stick skillet over medium heat for 2-3 minutes then add the olive oil and heat for 5 minutes. Chop onions into small pieces then add to the oil and cook stirring frequently until they just start to turn brown. Meanwhile, peel and slice potatoes into about the same size as the onion but a tiny bit larger but all about the same size to insure uniformity in cooking. Cook the onions and potatoes until well caramelized. Pre-heat oven to 350 F/180 C. Next, stain onion and potato mixture for about 5 mins. Meanwhile, beat the eggs in a large bowl with plenty of salt. Then add the onion and potatoes, mix well and let sit for 5 mins. Heat the skillet again with a generous amount of olive oil. When nice and hot add the egg, onion and potato mixture. Lower the heat and cook for 5 mins then stick in the over for about 5 mins. Take out of oven place a plate over the top and quickly flip over. You have to be quick or else the egg goes everywhere. Once the tortilla is on the plate you gently slide it back into the skillet and cook another 5 mins over low heat then 5 more mins in the over. Take it out of the oven and place the plate over the top again and flip once more. And presto your tortilla is done. Let sit for 10 minutes before devouring.

      Wednesday, January 25, 2012

      Stuffed Vegetables

      Last night we watched "Food, Inc".  If you have not watched this you must!  Too much power, in too few and we the people suffer.  But we can do something about it and we are, slowly.  Milk consumption in the US has gone down and milks made from a vegetable base have gone up.  This is one way for the large corporations to see what the people want.  Organic food sales increases at a rate of about 20% a year and this sends signals.  If supply keeps up with sales the price will eventually come down.  There is a huge battle going on in Washington over GMO's and now over cloned animals for human consumption.  GMO's  were introduced before their effects on humans were studied and now they want to do the same with cloned animals and not even put that on the labels?  But as with the tobacco industry, one day this blatant abuse of power at the cost of lives will subside.   But we must act. Please check out  this web site and take action now!  http://www.takepart.com/foodinc
      And now how about another piece of very important information about our anticancer diet. " The German biologist Otto Heinrich Warburg won the Nobel Prize in medicine for his discovery that the metabolism of malignant tumors is largely dependent on glucose consumption.  (Glucose is the form of digested sugar in the body.  In fact, the PET scan commonly used to detect cancer simply measures the areas in the body that consume the most glucose.  If a particular area stands out because it consumes too much sugar, cancer is very likely the cause." Taken from Anticancer, A New Way Of Life.  What foods produce Glucose.  The foods listed below have a high Glycemic Index and should be avoided.
      Sugar(white or brown), honey, syrups(corn, maple, fructose, dextrose)
      White/bleached flours: white bread, white rice, overcooked white pasta, muffins, bagels, cookies, etc...
      Potatoes, especially mashed
      Sweetened breakfast cereals
      Jams and jellies, fruit in syrup
      Sweetened drinks: industrial fruit juices, sodas
      Alcohol (except red wine during meals)
      One in three Americans will get diabetes.  This drastic increase is because of 2 things; industrial food manufactures put corn syrup in just about everything that we eat and we consume way to much sugar and white bleached flour.  This causes physical degeneration in our society.  We must put a stop to this and the first place to start is in your home.
      I am creating recipes to help you consume less harmful foods.  Some are easy to prepare and some are a little more difficult.  But over time I will have enough recipes for you to choose from to allow you to decide if you want to make a quick healthy meal or spend more time learning some more advanced cooking methods.  This recipe "Stuffed Vegetables" is, I would say, in between the two.  But after you have made this once the next time it will be easier as with most recipes.

      The stars o stuffed

      Horizontal

      Vertical

      Then chop, chop, chop

      Slice

      And dice

      Chop small

      Dice nice

      Small is good

      Variety creates flavor

      All healthy

      And tasty

      Almost there

      Saute in two pans until starting to turn brown

      Spoon out the middle

      Fill the vegis with the filling.

      Add a bit of water and stick in the oven

      An hour later and you have warm, healthy delicious stuffed vegetables

      Stuffed Vegetables
      by Jeff Harter
      Prep Time: 1/2 hour
      Cook Time: 1 hour
      Keywords: saute roast appetizer entree side gluten-free low-carb nut-free soy-free sugar-free vegan vegetarian


      This is a great technique that can be used for a large variety of vegetables. By sauteing the vegetables until slightly browned, then roasting them, it gives this plate a kinda meaty flavor. Get creative and add your favorite spices.
      Ingredients (serves 4)
        Filling
        • 1 Med. Onion
        • 1 Med. Green pepper
        • 1 Med. Zucchini
        • 1 Med. Eggplant
        • 2 Med. Carrots
        • 1/4 Cabbage
        • 4 Mushrooms
        • 2 Leeks (white part only)
        • 2 Garlic cloves
        Vegis to Stuff
        • I used
        • zucchini
        • tomato
        • mushroom
        • green pepper
        • cabbage
        • But you can use what ever you like
        Instructions
          Filling
          • Cut up all the vegetables as tiny as possible.
          • Then heat 2 large saute pans over medium heat for about 2 mins then add to each pan 2 tbsps olive oil wait another 2 mins then add all the vegetables except the leeks and garlic because they cook faster. Cook these vegis over a low medium heat for about 1/2 hour stirring frequently and when the vegis just start turning brown add garlic and leeks and cook for another 5 mins. Put all in a large bowl, toss with salt, freshly ground black pepper and whatever other herbs and spices you might like.
          Stuffing the Vegetables
          • Preheat the oven to 350 F/180 C. Cut off the top of the vegetables as needed to access the insides then carefully spoon out or cut out the insides of the different vegetables. Fill the vegis with the filling. In a large casserole dish add 1 cup water then place the stuffed vegetables in the dish and place in the oven for 1 hour. Take out of oven and let sit 5 mins before serving.

          Monday, January 23, 2012

          Cheryl's Super Juice

          I am reading an excellent book right now called "Anticancer - A New Way Of Life" by David Servan-Schreiber, MD, PhD.  It outlines his own personal struggle with his cancer, teaches you exactly what cancer is and then explains four approaches to Anticancer.
          "1.  Guarding ourselves against the imbalances of our environment that have developed since 1940 and promote the current epidemic of cancer.
          2.  Adjusting our diet so as to cut back on cancer promoters and include the greatest number of phytochemical components that actively fight tumors.
          3.  Understanding and healing the psychological wounds that feed the biological mechanisms at work in cancer.
          4.  Creating a relationship with our bodies that stimulates the immune system and reduces the inflammation that makes tumors grow."
          Highly recommended for everyone!
          My wife got back from the states just the other day and we have been juicing ever since.  She brought back with her "GreenSuperFood" made by Amazing Grass.  It is a powdered dietary supplement that we add to our juicing that we do every morning.   The tasty drink we make every morning is;

          Cheryl's Super Juice
          5 oranges
          1 apple
          4 carrots
          2 scoops GreenSuperFood

          This is my wife on our favorite beach here in Mallorca
          She juices the oranges, peels the apple, washes the carrots, cuts them up and throws them into the blender, blends for 2 minutes.  Divides it up and we slam that down and get under way to a brand new day.  You know that your body is getting a jump on the vitamins and mineral it needs to keep your immune system strong and healthy.

          Saturday, January 21, 2012

          Mixed Winter Vegetables in Papillote

          Well, I have had more than enough people express their concern over my use of the word "cure" in the title of my blog.  Either change the name or put a disclaimer on my blog they have told me so I think I will choose the later.  And of course I cannot guaranty a cure if you eat the foods in my recipes.  But I can guaranty you will feel better if you eat a vegan diet, stop eating processed foods, stop eating sugar, stop eating white flour, stop eating white rice, stop eating wheat pasta and exercise for at least 1/2 hour 5 days a week.  You will feel better guaranteed!  Then on top of all of that start drinking green tea at least once a day.  Drink plenty of water. Juice at least once a day.  Eat plenty of raw fruits and vegetables.  Take supplements as needed.  And with all of this I promise that you will feel more alive than ever.  The trick is discipline!  And instead of grabbing that bag of Doritos or that can of coke, grab a handful of nuts and wash it down with some fresh squeezed OJ. And the next time your planning a nice dinner with some friends come to my blog and pick out one of the many delicious recipes. Like todays recipe "Mixed Winter Vegetables in Papillote".  Last night we went out to Palma for San Sebastian.  A great street festival that is free to the public.  The city provides huge barbecue grill for everyone to cook their food on.  They also provide live music with something like 10 stages around different plazas in Palma.  Just about everyone brings meat to throw on the grill but we brought "Mixed Winter Vegetables in Papillote".  Several people asked what was in the aluminum and we told them vegis.  Some thought it was great and others like this big gypsy man laughed at me and said I needed meat and threw a big thick slab of bacon on my paper plate, which I slyly slipped back on the grill without him noticing.  It was a night of great music, great food with great friends.

          This is what I had in my vegetable drawer.
          Use whatever vegis you have lying around.


          Chop it up as small as possible.

          Mix with olive oil, salt, pepper, lemon and parsley.

          Place in the middle half of a large rectangular
          piece of parchment paper.

          Fold the paper over.

          Make small folds to create a tightly closed semi-circle.

          Take a peek and make sure they are done.

          Cut open and pour onto plate.
          We ate this with brown wild rice.

          Mixed Winter Vegetables in Papillote
          by Jeff Harter
          Prep Time: 1/2 hour
          Cook Time: 1/2 hour
          Keywords: bake steam appetizer entree side nut-free soy-free sugar-free vegan vegetarian


          This is a great way to cook those leftover vegetables in your fridge. I used the ones I had in my vegetable drawer for this recipe but you can use whatever you have lying around. The trick is to cut them up small in about the same size.
          Ingredients (serves 4)
          • 1 med. carrot
          • 2 mushrooms
          • 1/4 small zucchini
          • 1/4 onion
          • 1 small tomato
          • 1 small potato
          • 1 garlic clove
          • 1/4 eggplant
          • small amount of cabbage
          • small amount butternut squash
          • small amount celery root
          • 2 tbsp chopped parsley
          • juice of one lemon
          • olive oil
          • salt and pepper
          Instructions
          • Cut all the vegetables into tiny little pieces.
          • Place vegis in a large bowl and add the rest of the ingredients and toss well.
          • Preheat oven to 400F/200C.
          • Cut out large rectangular pieces of parchment paper and fold in half.
          • Next divide the vegis between each piece of parchment paper by placing a large scoup of the vegis in the lower half of the parchment paper. Then start in one corner and work your way around and make small folds until you have gone all the way around. Make sure that it is well sealed because you want the vegis to be steamed in the little packets.
          • Place on sheet pan and put in the preheated oven for about 30 mins.
          • Cut open and pour onto 4 plates.

          Tuesday, January 17, 2012

          Lemon Leek Walnut Burger with Mushrooms and Truffle Oil

               Again I am using some leftovers to create a new dish.  When I was head chef at a little restaurant in Santander Spain we would do something called "Menu Del Dia".  It was a 3 course meal and we would offer a selection of 3 first courses, 3 second courses and 3 desserts.  We would change the menu del dia daily and try not to repeat any of the dishes.  This created and allowed for great creativity which chefs crave for.  And because time is always short in a kitchen, you want to create something quick and easy.  Something else you do as a chef is to control food costs, which means little or no waste.  So you have to be creative, do it quick and control food costs while making the customer happy and wanting to come back for more.  What we would do to solve this problem is use the previous days food to create something new.  For example, lentil soup from the day before, rinse the lentils in cold water, pick out any meat and turn these lentil into a salad.  Or throw the lentils in a blender add some coconut milk and curry and call it "Pureed Lentil Soup with Coconut and Curry".  Or maybe some leftover Monkfish so you saute it with onions then finely chop it all, add some herbs and stuff peppers with it.  A little bit of beef leftover you turn it into a beef and mushroom stew.
                So that is what I am doing with the leftover lemon leeks that are leftover from the beet raviolis.  I am turning them into little veggie burgers, sauteing them and putting them on a bed of sliced mushroom then a drizzle of truffle oil.  Simple but divine.


          I was generous with freshly ground black pepper

          The French Mandolin which can be seen
          above the plate is a must for any home chef


          The raw mushroom with the truffle oil give this plate its earthiness 

          Lemon Leek Walnut Burger with Mushrooms and Truffle Oil
          by Jeff Harter
          Prep Time: 1/2 hour
          Cook Time: 1/2 hour
          Keywords: saute appetizer entree gluten-free low-carb soy-free sugar-free vegan vegetarian


          This is a deep intense dish with well rounded earth tones and a hint of acidity. If you wanted to throw on a couple asparagus spears it would make this a main dish and throw it over the top of healthy goodness.
          Ingredients (serves 4)
            Lemon Leek Walnut Burger
            • 3 tbsp olive oil
            • 16 medium leeks, white part only, washed and thinly sliced
            • 16 walnut halves diced
            • zest of one orange
            • juice of 1 lemon
            • salt and pepper
            Mushrooms
            • 4 large button mushrooms very thinly sliced
            • truffle oil
            • salt flakes and freshly ground black pepper
            Instructions
              Lemon Leeks
              • Heat saute pan over medium heat and add 3 tbsp olive oil and heat for 2 mins then add sliced leeks. Add a pinch of salt and saute 5 mins then cover for 5 mins stirring several times. Add lemon juice and cover for 10 mins stirring several times. Take lid off and add walnuts, black pepper, orange zest and more salt if needed and continue cooking until all liquid is evaporated. Place in bowl and put in fridge for 15 mins to cool. When cool divide into 4 and make burgers with a ring mold if you have one.
              • Heat skillet over medium heat with 2 tbsp olive oil for 2 mins then add lemon leek burgers and saute on each side 2-3 mins.
              Mushrooms
              • Slice mushrooms as thin as possible then make a circle in the center of each plate with the mushrooms overlapping slightly kinda like a clock starting at 12 and working your way around with a slice on each hour.
              Plating
              • Once you have the mushroom clock you can place the lemon leek burger on the middle of the clock then drizzle some truffle oil over the mushrooms then sprinkle some salt flakes and freshly ground black pepper over all.