Soba Noodles with Miso Vegetables and Wakame

When I was a kid my parents made me eat everything on my plate.  At the time I hated it.  But now I realize how lucky I was because today I eat everything.  I know very few people who eat everything.  Many people say they eat just about everything but if you really get in there and explore you will find some of their dislikes.  Take my wife for example, she doesn't like ice cream with fruit in it?  And just a couple more little weird things like that.  But I believe that our dislikes of certain foods at a young age can remain with us through out our lives.  When you were a kid you said no to brussel sprouts and probably have not eaten them since.  But if your mom made you eat those every time they were on your plate, you today would be enjoying one of the healthiest vegetables available.  The same can be said of spinach, beets, tomatoes, etc...  My point here is that as children we are pliable.
The huge food corporations know this and that is why they target children at a young tender age and hope they will consume their products for the rest of their lives.  Some of these products are not good for our children.  Child obesity and diabetes are at an all time high.  So I think you will agree with me that there is a problem with our children's diet.  The government has outlawed the marketing of tobacco and alcohol to children but allows the food giants to do what they want in means of marketing.  Use you imagination right now and think of some of those great campaigns.  And I will bet you, that not one of those ads you remember is of healthy foods.  But this still goes on and it is effecting the health of many countries around the world that still allow this.  As doctors use to smoke a cigarette on the black and white TV set and promote smoking as a good thing, I  seriously hope that one day we will look back and laugh at Tony The Tiger,  McDonald's, Dunkin Donuts and Coke Cola.
It is our responsibility as parents to make our children eat healthy even if they kick and fight.  And one of the best ways to do this is to lead by example.  Start off today by preparing this superduper health feast today!

Pipen hot

Ulala

Cocina Moderna

Mix and match your vegis

Soba Noodles with Miso Vegetables and Wakame

by Jeff Harter

Prep Time: 1/2 hour

Cook Time: 1/2

Keywords: stir-fry entree low-carb nut-free sugar-free vegan vegetarian soba noodles Mediterranean Japanese

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Soba noodles are made from buckwheat pasta and have a deep nutty earthiness to them. And they are healthier than refined white pasta for sure. Miso is fermented soy and this helps with digestion. Wakame is a kind of seaweed and is packed with nutrients.

Ingredients (Serves 4)

Soba

• 2 quarts water
• 4 bundles of soba noodles

Miso Broth

• 2 cups water
• 2 tbsp miso
• 1/4 cup low sodium soy sauce
• 2 tbsp mirin
• 2 tbsp sake or dry white wine
• 2 tbsp oyster sauce
• 1 tbsp ketchup
• 1 tbsp rice vinegar
• freshly ground black pepper

Stir-Fry

• 2 tbsp olive oil
• 1 onion large dice
• 2 carrots large dice
• 8 mushrooms quartered
• 1 tbsp sesame seed oil
• 2 cloves garlic sliced
• 2 tbsp fresh ginger minced
• 1 cup frozen peas
• 2 cups spinach
• 1/4 cup wakame
• 1/4 cup freshly chopped green onion

Instructions

Soba

• Bring water to boil in large pot then add soba noodles and cook 5 minutes then strain and rinse well with cold water.

Miso Broth

• Add all ingredients in a small sauce pan and bring to boil stirring well. Let simmer for 5 minutes then take off of heat and cover until ready to use.

Stir-Fry

• In a wok or saute pan heat 2 tbsp oil over medium high heat. When hot add onion and stir-fry 2-3 minutes. Repeat with carrots and mushrooms. Next add 1 tbsp sesame seed oil in wok, lower heat to medium and add garlic and ginger and stir-fry 2 minutes then add all the vegetables and cook another 2-3 minutes. Then add miso broth and bring to simmer and cook 5 minutes then add peas, spinach and wakame an cook another 2-3 minutes. Finally add the soba noodles and stir and toss until hot. Divide between 4 plates and top with freshly chopped green onions.

Warm Vegan Pureed Indian Soup with Green Onions and Fava Beans

One of the most widely recognized nutritional deficiencies of recent times is vitamin A.  That is because in the western diet we consume to much meat, dairy and processed foods and not enough vegetables and fruit.
The liver of animals is a good source of vitamin A, but we don't eat much liver and because the liver is used in the animals to cleanse out the impurities, they are likely to be saturated with chemicals, hormones and drugs.
All chlorophyll (green plants) contain some pigments known as carotenes.  Carotenes with the help of chlorophyll help the body to produce vitamins E and K, and help convert carotene into vitamin A.  Some nutritionists believe we should consume between 5 to 10 times the Recommended Daily Allowance.  The reason for this is that most of us eat a diet that overworks the liver from rich, greasy, toxin-laden, highly processed foods.  Once an excessive diet is moderated, then vitamin A can help re-establish proper liver function.
Vitamin A helps the body in numerous ways:

•   Aids in the metabolism of protein by the body
•   Enhances production of RNA
•   Strengthens cell walls to inhibit penetration by viruses
•   Helps build and repair bones, teeth, hair, nails and skin
•   Helps form rich blood, maintains good vision and protects against night blindness
•   Softens skin and increases its resistance to disease

People who consume foods with more than average amounts of beta-carotene have a lower incident of cancer of the lungs, stomach, colon, bladder, uterus, ovaries, and skin.  The National Research Council also supports the use of vitamin A/beta-carotene foods as cancer prevention.  Beta-carotene helps block the process by which normal cells can turn malignant. The effect of vitamin A from food is much more potent than from synthetic supplements.  A diet rich in beta-carotene is not only good for disease control but for increasing wellness and the attributes of vitality and longevity.  

Some of the best sources of beta-carotene are Spirulina, Wheat/Barley grass, Chlorella, Carrot, Sweet Potato, Kale, Parsley, Turnip Greens, Beet Greens and Green Onion.

Seconds?  No problemo with this beta-explosion,
pure vegetable enjoyment!

Warm Vegan Pureed Indian Soup with Green Onions and Fava Beans

by Jeff Harter

Prep Time: 1/2 hour

Cook Time: 1 hour

Keywords: blender soup low-sodium nut-free soy-free sugar-free vegan vegetarian Beta-carotene Mediterranean Indian

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This is a beta-carotene slam jam thank you ma'm! Healthy, talking about healthy, well this is it. Creamy yet no cream. Buttery smooth but no butta. I added some chlorophyl vegi lovin so your body absorbs the beta-carotene that much better.

Ingredients (serves 4)

Roast

• 2 tbsp olive oil
• 1 large red onion chopped
• 1 large potato peeled and chopped
• 1 large sweet potato peeled and chopped
• 4 large carrots peeled and chopped
• 2 medium size beets peeled and chopped
• 1 head of garlic left whole
• 1 cup of water
• salt

Soup

• roasted vegetables
• 1 quart water
• 1 tbsp graham masala
• 1 bay leaf
• 1 cinnamon stick
• salt and freshly ground black pepper
• 2 tbsp olive oil
• 1 tbsp cumin seeds
• 1 tbsp coriander seeds

Oil

• 1/2 cup grape seed oil
• 2 cups clean parsley leaves

Fresh Vegis

• 1/2 cup chopped green onions
• 1/2 cup fresh fava beans

Instructions

Roasting

• Preheat oven to 350 F. In a large roasting pan add all the ingredients and mix well then place in the oven for 1/2 hour to 3/4 an hour stirring the vegetables every 10 mins. When slightly browned take out of oven and let cool slightly.

Soup

• In a large deep pot add the vegetables, water, bay leaf, cinnamon stick and salt. Bring to a simmer then cover with a lid. Let simmer for 1/2 hour to 45 mins. When the soup is done turn off the heat and let sit. Then heat the oil in a small saute pan then add the cumin seeds, coriander seeds and toast for 1-2 minutes then put in the soup. Then add the graham masala and black pepper. Take out the bay leaf and the cinnamon stick. Pour soup in the blender and blend for 3-4 minutes or until it becomes a nice puree. Pass the puree through a fine strainer and keep warm.

Oil

• Put the oil and parsley in blender and blend for 4-5 minutes. Let sit for 1 hour then strain through fine strainer. Store in the refrigerator for up to one week.

Platting

• Pour soup into bowls then top with green oil, green onion and fava beans.

Stuffed Spanish Pimientos Del Piquillo with Tomato Mushroom Almond Sauce

I am working on a cancer fundraiser here in Mallorca this summer.  We are looking for a location for this event and visited a olive oil producer the other day.  As we were walking through his olive trees we started talking about olive oil, diet and heath.  He said the typical spanish saying of "vegetables are for rabbits and meat is for me" as he took a drag off of his cigarette.  He then went on to say something that you always hear either in the states or europe or I think just about anywhere.  And that is,"while I am alive I will eat and drink what I want even if I die young" and then he added,"death is the one sure thing in life".  It sounds great (well not that great) and maybe won't be that bad if all of the sudden you drop dead and die.  But the majority of the times its not quite that perfect.  Maybe you have a stroke and you turn into a 10 year old child mentally who can't talk anymore and has lost control of half your body but sadly you realize what has happened.  And now your children need to take care of you if your lucky.  If not your put in a home at 60 and they will take care of you.  Or alzheimer's starts kicking in little by little and again you'll be taken care of at home or in a home.  Their are many more examples of this but I think you get the point. Your family will be deeply sadden but at least you ate and drank whatever you wanted to and now for the next 10, 15 or even 20 years are going to go by real, real slow.
I am almost 50 and I want the second half of my life to be just as good if not better than the first half and if I need to cut back on this and that to increase my odds of having a healthy future then I'm game.  And the funny thing is that it isn't that hard.  Just eat whole foods and exercise.  That's it!  Spend the time learning about whole grain foods, vegetables and other healthy alternatives to animal proteins.
If we promote good health for ourselves we promote a healthy planet.   If we consume a plant based diet, we will use less water, use less land, use fewer resources and produce less pollution and less suffering for our animals.  Together we can make a better world for ourselves and mother earth just by eating healthier.
And one fantastic way to eat healthier is to dive into the spanish delight I made the other night.

the filling

stuffed

the sauce

ready

a little green added

on the table

Stuffed Spanish Pimientos Del Piquillo with Tomato Mushroom Almond Sauce

by Jeff Harter

Prep Time: 1 hour

Cook Time: 1 hour

Keywords: bake saute appetizer gluten-free low-carb low-sodium soy-free spelt sugar-free vegan vegetarian spelt

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Pimientos Del Piquillo are my favorite red peppers from Spain. They are sweet, spicy and smoked, you couldn't ask more of a pepper.

Ingredients (serves 4)

Pimientos Del Piquillo

• 2 tbsp olive oil
• 3 medium carrots cut into small dice
• 1 green pepper cut into small dice
• 2 garlic cloves minced
• 1 cup Spelt (quick cooking)
• 1 tbsp cumin
• 1 tbsp turmeric
• 1 tbsp curry
• 2 cups water or vegi broth
• 1/4 cup chopped parsley
• zest of 2 lemons
• salt and freshly ground black pepper
• 12 pimientos del piquillo

Tomato Sauce

• 1 yellow onion finely chopped
• 1 carrot finely chopped
• 8 fresh shiitake mushrooms sliced
• 1 clove garlic minced
• 1/4 finely chopped raw almonds
• 1 tsp smoked paprika
• 1 can chopped tomatoes
• 1 tbsp tomato paste
• 1/4 cup water
• 1 tbsp oregano
• Salt and white pepper

Instructions

• Pimientos Del Piquillo
• Heat the olive oil in large sauce pan over medium heat for 2 minutes.
• Then add carrots, peppers and cook for about 10 minutes stirring frequently.
• Next add Spelt,garlic, cumin, turmeric and curry and cook for another 5 minutes stirring a lot.
• Then add water and bring to a simmer and cover with a loose fitting lid or slightly ajar.
• Cook for about 20 minutes and if to dry before the spelt is tender and a little more water.
• When the spelt is done scrap into a large bowl and let sit for 15 mins to let cool.
• Once cool and parsley, lemon zest salt and pepper and mix well.
• Fill each Pimiento Del Piquillo with the spelt using a small teaspoon.
• Set aside until ready for use.

Tomato Sauce

• In a large sauce pan heat 2 tbsp olive oil over medium heat. Then add the onion and carrots and saute for 10 minutes until soft.
• Then add the shiitake mushrooms and garlic and cook for another 10 minutes.
• Next add almonds and paprika and cook another 5 minutes.
• Add the rest of the ingredients and cook for 15 minutes.

Final Preparation

• Preheat oven to 350 F
• Place 3 peppers in individual oven proof dishes or one large one and pour tomato sauce over the top of the peppers and place in the oven for 1/2 hour or so.
• Serve nice and hot.