conscious family food

Spoke to a dynamic group of moms today about feeding our families. I did a cooking demonstration that resulted in lunch for the group while we talked about growing something edible, picky eaters, wasteful packaging, local farm markets, local organic delivery service, CSA’s, why choose whole grains, the smoke point of different oils, many specific ingredients and lots more.

I shared an excellent list that was recently updated of the most important foods to buy organic from the Environmental Working Group.

Several of the participants I have had discussions with before had incorporated elements of these discussions into their daily practices….herb gardening, lettuce growing, bread making….This was very exciting for me!

The menu was designed to be quick, easy, healthy and appealing to diners of all ages.

While I cooked everyone snacked on two potential after school Snacks-
Cashew Dip and Vegetables-
The Dip was made with Cashew Butter, Gourmet Rice Wine Vinegar, Light Soy Sauce and Water. Almond Butter, Sesame Paste, Peanut Butter or Soy Nut Butter could all be used in place of the Cashew Butter. Grated fresh ginger could also be added for additional flavor.

Air Popped Popcorn with Walnut Oil, Nutritional Yeast and Himalayan Salt-
After popping the popcorn in an air popper I tossed it with the other ingredients. The addition of nutritional yeast adds protein and B-12 to the already healthy whole grain and helps keep little bellies filled up longer.

Lunch-
Cucumber Salad-
I dressed the cucumbers with lots of herbs from my garden including salad burnette, mint, chives, lemon balm, thyme and bronze fennel as well as olive oil, a little lemon juice, salt and pepper.

Roasted Asparagus with Ramps and Sorrel-
I found just picked asparagus at the farmer market. Truly fresh asparagus needs barely any cooking. I roasted the ramps (wild leeks that are only available for a couple of weeks in early spring) first and set them aside. Seasoned the asparagus with grapeseed oil, salt and pepper and cooked it in a 400 degree oven for a few minutes then topped it with the ramps and julienned fresh sorrel.

Flatbread-
For recipe see post from Wednesday, February 11, 2009, “cooking with mid winter herbs”

BBQ Tofu-
This is adapted from a recipe that will be in the upcoming Bob Greene Diabetes Book (scheduled for release November 2009, Simon and Schuster). I found beautiful leeks at the farmers market so I used them in lieu of onion. However the results are delicious with onion as well.

Serves 4
Prep time: 8 minutes
Total time: 20 minutes

Vegetable oil cooking spray
1 cup leek, finely chopped (you could use onion instead)
1 large organic sweet pepper, finely chopped
1 package (16 ounces) firm organic, non GMO tofu, drained
1 cup chopped fresh or canned no-salt-added organic tomatoes
1/3 cup cooked from dry or canned no-salt-added kidney beans, drained and rinsed, mashed with the back of a fork
4 tablespoons tomato paste
4 tablespoons cider vinegar
1/8 teaspoon clove
1/4 teaspoon cinnamon
1/2 teaspoon brown sugar
3/4 teaspoon salt (nutritional analysis is with this much salt but add more to taste if desired)
Black pepper to taste

1. Heat a large skillet over medium heat. Spray with the cooking spray and add the onion and sweet pepper. Cook for 3 minutes, stirring.

2. Crumble in the tofu and cook until browned. Keep breaking it apart with a spoon for about 4 minutes.

3. Stir in the tomatoes, beans, tomato paste, cider vinegar, clove, cinnamon, brown sugar, salt and pepper. Cook for an additional 4 minutes. Serve.

Per serving, about:
Calories: 232
Protein: 21 g
Carbohydrate: 18.9 g
Dietary Fiber: 6.395 g
Sugars: 6.44 g
Total Fat: 10.3 g
Saturated Fat: 1.518 g
Cholesterol: 0 mg
Calcium: 802 mg
Sodium: 474 mg


Chocolate Cupcakes with Fresh Mint (vegan)

Makes 12-16 cupcakes
Prep time 5 minutes
Total time 20 minutes

1 cup soy milk
1 teaspoon white vinegar
3/4 cup sugar
1/3 cup grapeseed oil
inside of 1 vanilla bean or 1 teaspoon vanilla extract
mix until thoroughly incorporated
1/2 cup all purpose unbleached flour
1/2 cup spelt flour
1/3 cup cocoa powder
3/4 teaspoon baking soda
1/2 teaspoon baking powder
1/4 teaspoon salt

1.Preheat oven to 350 degrees.
2.Wisk together soy milk and vinegar. Add remaining ingredients and stir until just incorporated.
3.Pour batter into individual cupcake molds and bake until cupcake tests clean with a knife, about 12-20 minutes depending on size of cupcake.
4.Once cupcakes cool frost with ganache (recipe to follow) and sprinkle with julienned fresh mint.

Chocolate Ganache

Prep time 1 minute
Total time 5 minutes

4 oz good quality dark chocolate, cut into small chunks
2 tablespoons soy milk
1 tablespoon maple syrup

1.Heat soy milk to boil, stir in chocolate and syrup until smooth. Let rest until ganache reaches room temperature and then use to ice cupcakes.

Gluten Free, Dairy Free Chocolate Cupcake

I did not make these for the lunch but a couple of people asked about a good cupcake recipe that was both gluten free and dairy free....so here it is.

Makes 12-16 cupcakes

Prep time 5 minutes
Total time 20 minutes

1 cup soy or almond milk
1/3 cup grapseed oil
3/4 cup sugar
2 teaspoons vanilla extract
2 tablespoons ground flax seeds
1/3 cup cocoa powder
1/4 cup tapioca flour
1/4 cup garbanzo bean flour
1/4 cup brown rice flour
1/4 cup white rice flour
1/4 cup quinoa flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt

1.Preheat oven to 350 degrees. Combine milk, oil, sugar and extract.
2.Mix in tapioca flour and flax seed. Then add the remaining ingredients and mix until completely incorporated.
3.Pour batter into individual cupcake molds and bake until cupcake tests clean with a knife, about 12-20 minutes depending on size of cupcake.
4.Once cupcakes cool frost with ganache (recipe to follow) and sprinkle with julienned fresh mint.