Save Your Summer Farmers’ Market Flavors

One of the great pleasures of the summer season is the outrageous abundance of the city’s farmers’ markets. Everything is flush and ripe—just begging you to bring it home. A full market basket is a delight. But sometimes it can compete with a full social calendar. There’s so much fun to be had but you don’t want your crisper to become sad. Don’t let your market haul go to waste. Here are some tips and tricks you can use to buy yourself some extra time to enjoy summer flavor.

Quickles

Quick pickles are so easy to make and are a great way to keep crisp vegetables from turning limp and unappealing. Great for peppers, cabbage, carrots, radishes and daikon, celery, or any sturdy veg you might have on hand. Make a brine of equal parts vinegar and water, seasoned with salt, sugar and any spices of your choosing and bring to a boil. Cut your clean vegetables into bite-sized pieces. Pack them into a heat proof jar or container (such as a canning jar) and ladle over the hot brine. Cool, cover and refrigerate for up to three weeks.

Berry Sickles

Frozen berries are great to have on hand to add to smoothies, baked goods, or your morning cereal. The secret to having easy-to-use berries on hand is individually freezing them. Simply wash, dry and arrange berries in a single layer on a cookie sheet. Freeze until solid (at least four hours and up to 24) and transfer to an airtight freezer container for up to six months. The fruit will stay free-pouring so you can take out just what you need. This method can also be used for pitted and sliced stone fruit.

Purees

Purees are super quick to make and turn your freezer into a flavor treasure chest. Fruit purees can be used in smoothies, cocktails, frozen desserts, sauces, and more. Tomato puree can be blended straight from the freezer into chilled gazpacho or boiled down before or after freezing for a sauce with fresh-from-the-vine flavor. Just stem, core and pit as necessary (no need to remove skins) and whir in your blender. Pour into a freezer safe container and freeze for up to three months.

Dried Herbs

Many herbs can be dried and stored in your spice rack. This is particularly true of woody herbs such as thyme, rosemary, and bay. Arrange them on a cooling rack or tie them into small bundles and hang in a well-ventilated area until brittle. Crush them in your hand, remove stems, and store in an airtight container in a cool, dark place for up to three months.

Herb Sauce

Turn tender herbs into a sauce that can be used to dress grilled foods, whisked into dressings and dips or become the base of a spiky marinade. Puree herbs with a pinch of salt and pepper and a splash of oil. Divide into the compartments a freezer tray and freeze until solid. Cover tray or transfer frozen cubes to an airtight container and use within three months.

Sherri Brooks Vinton

Sherri Brooks Vinton is the Chair of Slow Food Los Angeles and the author of a number of farm-to-table cookbooks including “Put ‘em Up! A Comprehensive Home Preserving Guide for the Creative Cook” and “Eat it Up! 150 Recipes to Use Every Bit and Enjoy Every Bite of the Food You Buy”.

The post 5 Tips for Buying Time on Farmers’ Market Produce appeared first on LA Yoga Magazine - Ayurveda & Health.

Tea drinking is my most consistent and comforting ritual to cleanse the palate. My typical routine for brewing tea involves boiling water while I’m cleaning up after a meal. I then allow my choice of tea to steep for a bit. Often, I pair the tea  with a piece of fruit. I love this ritual so much that when I’m preparing to travel, I  pack a few tea bags in my luggage. Those few soul soothing, sweet moments with my tea make me feel at home wherever I am.

I love the many ways that tea can be savored and I appreciate its many health benefits. When I brew tea, I remember  that I’m part of a longstanding tradition that spans thousands of years across continents. After water, it’s tea (not coffee) that is the most popular beverage worldwide.

Health Benefits of Brewing Tea

We love tea for its flavors, floral notes, ease of preparation, and for its diversity of options. Tea has a wide range of medicinal benefits. We may enjoy the pick-me-up or increase in alertness created by the caffeine and theanine in all varieties of tea. Tea is also rich in a number of phytochemicals. The most significant is polyphenols. One type of polyphenol are flavonoids. These compounds are powerful antioxidants, with a wide range of beneficial effects. ECGC is a potent and well-studied flavonoid as are epicatchenins and catechins, if you’ve heard those teams bandied about when reading or talking about tea.

Because tea is so ubiquitous and beloved, it is also well studied. Some of the highly touted benefits from the antioxidants and other phytochemicals and phytonutrients include cancer protective effects, reduced risk of stroke, improved cholesterol levels and overall blood vessel health, protective effects for the lungs. John Weisburger, senior researcher at the Institute for Cancer Prevention in Valhalla, NY, says, “tea modifies the metabolism to destroy harmful chemicals.” I think I need another cup.

What Exactly is Tea, and Where is it From?

When we think of tea, we may think of the multitude of drinks that are created by steeping herbs, leaves, or other parts of medicinal plants in hot water. Yet those are really infusions, tisanes, or to distinguish them, herbal teas. The word tea itself comes from Chinese languates and originally referred to beverages made from steeping the leaves from the evergreen shrub Camellia sinensis.

Camellia sinensis is the plant we most commonly think of as our standard teas (green, white, black, oolong, and pur-eh.) Not to complicate matters too much, but there are actual main varieties of this plant used for tea: Camellia sinensis sinensis and Camellia sinensis assamica. The sinensis strain has smaller leaves and the assamica plant has larger leaves. As its name suggests, the assamica strain is the one that is native to the Assam region of India. Yet not to confuse you, the Assam variety is also grown in Yunnan province, China.

Famous Tea Regions of India

Assam is a lush area in the far northeastern part of India, south of Bhutan and north of Bangladesh. While China as a country is the world’s largest grower of tea, the most significant region tea growing region worldwide is Assam. Yogi Tea is a company who sources all of the black tea in their blends from the Assam region of India.

Darjeeling is slightly west of Assam, tucked between Nepal and Bhutan. It is the northernmost region of the Indian state of West Bengal. Unlike the assam tea grown in Assam, the smaller leaved sinensis tea is grown in Darjeeling to produce black, white, green, and oolong teas with an astringent yet floral set of notes.

The Many Colors of Tea

As DAVIDsTEA Tea Expert Celia Le Maistre-Matthys says, “The first thing to know about white, green, oolong, pu’erh, and back teas is that they all come from the same plant – Camellia sinensis! The main difference between tea types is how they are made.”

White Tea

Le Maistre-Matthys says this about white tea, “it is plucked then let to wither (or wilt naturally), and finally dried to obtain a finished product. It is neither rolled nor shaped, so the leaf remains in its original form. White tea is often known to be more floral in taste, which is a result of its long withering period. Often, however, delicate notes of ripe fruit and citrus can be found in a white tea.”

Steep: 2-3 minutes with water just under boiling (170-185 F).

Green Tea

“Green teas have an extra step in their creation. The withering or oxidation process is stopped and the enzymes in the leaf are fixed in their state by exposing them to heat, typically through pan-firing, steaming, or baking. This is what stops the leaf from darkening and keeps the tea green,” according to Le Maistre-Matthys.

There are many different types of green tea. Generally the top leaves are chosen for sencha. Hojicha is roasted and then chilled in processing. Kabuscha is grown in the shade. Genmaicha is a blend of green tea and toasted rice. Sincha is one of the first harvested in the season.

When it comes to what makes green tea unique, Sebastian Pole co-founder of Pukka Herbs says, “A good quality green tea is sweet and smooth with the wonderful ability to lift your energy and allow clarity to reign supreme. Along with its potent levels of antioxidant polyphenol catechins (like EGCG), it’s highish levels of L-theanine induce a suitable flow of alpha waves – inducing a meditative like state of focused calm.” In addition, since green tea is only lightly oxidized, it has a higher Vitamin C content than black tea.

Steep: 2-3 minutes in water just under boiling (170-185 F).

Oolong Tea

Oolong represents a small percentage of the world’s tea. It’s process puts it somewhere between the lightly oxidized green tea and the darker black tea, so it is partially oxidized. This gives oolong its distinct flavor palate. Its color can vary and it is said to have some of the health benefits of both green and black teas.

Steep 2-3 minutes in water just under boiling (170-185 F).

Black Tea

Of all these different types of tea, black tea is the most oxidized or fully fermented. This process creates the specific polyphenols that are responsible for the distinct characteristics and benefits of black tea.

Black tea is the base for chai masala, the Indian spiced drink. Some of the typical herbs the make up the masala include cinnamon, cardamom, ginger, cloves, nutmeg, and even black pepper. These have health benefits of their own. Another famous type of black tea is Earl Grey, flavored with the oil from the citrus fruit bergamot. On its own, bergamot is also known to have uplifting effects.

According to Pole, “Black tea is rich and malty bringing strength and support. Its brimming with a different range of antioxidants than green tea, such as the theaflavins and thearubigens, that interact together to bring vitality and health protection. Black tea is helpful for enhancing concentration as well as strengthening the elasticity of the blood vessels.”

Steep 3-5 minutes in boiling water (200-212 F).

Pu-erh

Pu-erh is still a type of tea, yet the process is a bit different from all of the other varieties. Erin O’Hara, Senior Manager of Innovation at Numi Organic Tea says that Pu-erh has the following attributes:

Pu-erh is an ancient tea originating from Yunnan, China. It is different from other teas as it undergoes a unique fermentation process, resulting in a rich earthy flavor with hints of malt plus many health benefits that have been touted for hundreds of years.

By tradition, pu-erh is found in brick-like formation, in which a piece can be broken off before steeping it in hot water. However, there are teabags of pu-erh also available for convenient steeping and to meet the demand of its more recent popularity.

Tea enthusiasts drink pu-erh for its smooth taste and how it makes them feel. In China, pu-erh is often called “the skinny girl tea” and consumed with dim sum. Pu-erh has been traditionally known to improve digestion and metabolism, help weight management, and provide a natural boost of sustained energy.

 Steep 2-3 minutes in boiling water (200-212 F).

Let’s Talk about Matcha

Matcha is a type of green tea, but not just any green tea. According to John Boyd, CEO and Founder of Buddha Teas, “To make Matcha correctly, the farm must shade the plants four weeks before harvesting the leaves. The lack of sunlight increases the absorption of nutrients from the fertilized earth. Good matcha is buttery, smooth and never bitter.”

After the matcha is harvested and processed, the whole leaf is powdered. When you drink matcha, you are ingesting the whole plant. Boyd says, “In my opinion, Matcha is the healthiest thing you can drink aside from water.  It contains 100 times the antioxidants of regular green tea because you’re consuming the whole leaf.” Matcha is commonly used in Japanese tea ceremonies as well as in recipes in the Japanese culinary traditions.

Appreciate Brewing Tea

There are so many ways to enjoy tea, whether you are serving it at a gathering or sipping for a solo ritual. When you steep the brew and drink, make sure to appreciate tea’s aromas, flavors, and health benefits.

**Thanks to Numi Tea for brewing instructions.

Kayla Freudenberg

Kayla Rose Freudenberg is a yoga teacher and plant-based chef based in Orange County who believes that optimal health is an achievable goal for everyone. Kayla combines the principles of yoga, mindfulness, and nourishing food to guide and maintain the well-being of her students and clients.

www.KaylaRoseCuisineAndYoga.com

The post Brewing Tea: Health Benefits and Varieties from Green to Black and White appeared first on LA Yoga Magazine - Ayurveda & Health.

Fire Up a Spectacular BBQ

Everything available at the farmer’s markets create a perfect scenario to fire up your creativity and try grilling a wide array of fruits and veggies. Whether you are a grilling aficionado or novice, try incorporating some of these suggestions for grilled veggies and fruits to create a spectacular BBQ.

Mushrooms

Mushrooms can serve as a hearty main dish as well as a savory side. Experiment with different varieties. Maitake (aka hen of the woods) does well when sliced thick and thrown on the grill for a crunch on the outside with a moist interior. Baby Bellas are lovely marinated on a vegetable skewer or placed in a grill basket. (Grill baskets are a great tool for any veggie!) Portobellos make an amazing patty for a sandwich or “burger”; the trick with these is to scoop out the “gills” with a spoon as a means to reduce the “inky” moisture they produce; then brush with olive oil, salt, and pepper and cook about 5-7 minutes on each side.

Avocados

One of my favorite grilled veggies is avocado. Simply slice in half, brush with your favorite oil, and grill until some charred marks appear, then slice and serve over a salad, alongside a main dish, or for a fun appetizer/small plate. Stuff each half with whatever your heart desires such as a pilaf, quinoa, black bean, or corn salad and then top with cilantro, and Hello! You have a crowd pleaser!

Scallions/Green Onions

Throw these on the grill (no chopping required!) and char them a bit for a flavorful green garnish.

Romaine Lettuce

Grilling romaine adds depth and texture to a Caesar salad. Keep these beauties intact and slice the head of romaine lengthwise in half, leaving the stems on, then brush or drizzle with oil, lightly grill until some charring appears, and then remove the stems.

Fingerling Potatoes

Boil in water for 5-10 minutes (parcook), drain, cool, and slice in half. Toss with oil, salt and pepper then grill in a grill basket until skin is crispy and lightly charred.

Broccolini

This beautiful vegetable grills well for a tasty side dish. First lightly blanch (about one minute in boiled water), drain, and brush with a simple mixture of olive oil, minced garlic, and a squeeze of lemon, then grill until slightly charred.

Corn

Grill corn on the cob (husked) for about 10 minutes until the kernels deepen to a rich yellow. Top with a creamy sauce or some fresh herbs.

Fruits

Peaches, pineapple, figs, watermelon and even grapes grill well. Brush any of these with a little coconut oil and throw them straight on the grill or in a grilling basket. The sweetness of the fruit can add depth and texture for a savory salad or main dish (such as grilled peaches over mixed greens topped with a balsamic reduction). They also make a fun dessert all by themselves, with a topping of choice, or in place of fresh fruit. Take a plain shortcake to the next level by adding grilled fruit and whipped cream.

Sauce Up Your Grilled Dishes

Marinades

Marinating veggies for two to three hours before grilling is a simple way to add loads of flavor. Making your own marinades can be fun and creative. Try combinations like lemon, olive oil, herb and garlic; bourbon, brown sugar, and soy sauce; or pomegranate juice and chili.

Sauces

A simple sauce can elevate ordinary grilled veggies! Experiment with some of these ideas to toss with grilled veggies:

Tahini, Lemon, Tamari

3 tbsp tahini
2 tbsp lemon juice
1 tbsp tamari or soy sauce
1 tbsp water
1 glove garlic (minced or chopped)

Blend or whisk by hand.
This is a savory and delicious complement to grilled vegetables such as broccolini, mushrooms, peppers, zucchini, yellow squash, or use as a salad dressing.

Creamy Cilantro, Lime

1/2 cup soaked cashews
2 tbsp lime juice
1/4 cup roughly chopped cilantro

Combines well with grilled corn, stuffed avocados, or a grilled portobello burger.

Vegan Sriracha Mayo

1/4 cup vegan mayo
2 tbsp sriracha
Squeeze of fresh lemon
Pinch of cayenne if you like heat

Blend or whisk together.

Guide to Grilling Oils

Olive Oil

Extra virgin olive oil provides robust flavor but does best over a medium flame on the grill as olive has a lower smoke point than other oils. Try brushing it on while cooking.

Sesame Oil

Sesame has a higher smoke point which means you can safely use it for cooking over higher heats. It provides depth to marinades and different varieties offer different flavors; you could even try toasted sesame oil for an Asian flare.

Avocado Oil

This healthy oil has a high smoke point making it grill-friendly and suitable for any vegetable.

Safflower Oil

With a high smoke point and a neutral flavor, this oil is a great grilling go-to.

Coconut Oil

This is another oil tolerant of high heat. Melt coconut down to its liquid form and brush on fruit prior to grilling, the tropical flavor is a delicious accompaniment for grilling fruits like peaches or pineapple.

The most important ingredient is fun! 

The most important tools for a successful barbecue include your willingness to experiment and bring a sense of adventure to your time at the grill. Get ready to serve fresh dishes of grilled veggies and fruits for yourself and your friends and family.

Kayla Freudenberg

Kayla Rose Freudenberg is a yoga teacher and plant-based chef based in Orange County who believes that optimal health is an achievable goal for everyone. Kayla combines the principles of yoga, mindfulness, and nourishing food to guide and maintain the well-being of her students and clients.

www.KaylaRoseCuisineAndYoga.com

The post Pro Tips for Your Summer BBQ: Grilled Veggies and Fruits appeared first on LA Yoga Magazine - Ayurveda & Health.

Photo Courtesy of Lodge Manufacturing

The fire crackles as firelight dances on the wall behind me, while snow softly falls outside of our old Maine farmhouse. The faint smell of wood smoke mixes with the aroma of mulled cider, roasting cranberries, and corn chowder slowly cooking over an open fire in a variety of cast iron cookware. I smile at the thought of cooking our dinner in the same fashion as those who built this farm in 1790.

However, cooking with cast iron is not just for those who want to relive the past, it is for health-conscious people who want to use cookery that is un-treated with chemical non-stick surfaces, for gourmet cooks who demand even heat distribution, and for those who want to leave something of themselves to the next generation. Are you intrigued? If so then read on…

Cast Iron in the Fireplace Photo by Susan Currie

Connection To Our Past

Cast iron cookware was the cooking utensil of choice for our forefathers; it was readily available, inexpensive, extremely versatile, and nearly indestructible. Cast iron cookware witnessed the first fledgling British colonies in America, the American Revolution and the westward expansion to the Pacific Ocean. In fact, colonial America thought so highly of this cookware that George Washington’s mother had a specific clause in her will determining who was to inherit her cast iron! Cast iron has a storied history even before its arrival on US soil. The Dutch perfected the art of casting molten metal into molds in the 16th century and by the mid-18th century, reusable molds were developed that allowed for a greater variety and quantity of cookware to be created. The methods used to make cast iron cookware in the colonial era is still very similar to how these products are produced today. The invention of readily available aluminum and stainless steel cookware in the 20th century marked the decline of cast iron cooking until recently when many people are rediscovering the joys of cooking with cast iron.

Advantages of Cooking with Cast Iron

The gourmet cooking resurgence of recent years is perfectly suited to the use of cast iron cookware. Cast iron absorbs and distributes heat evenly across the entire cooking surface, it is versatile enough to fry, sear, bake, saute, and more, all in the same piece of cookery. It can be used over a gas flame or on an electric stovetop, in an oven to bake/broil, or over an open fire. Over time cast iron will develop its own non-stick coating if kept properly seasoned without the use of chemicals. (Commercial coatings on nonstick pans, such as Teflon, may leech into food particularly during high heat applications.) When you pick up a piece of cast iron cookery you will immediately note its heft. With proper care, cast iron cookery should last a lifetime or more. High quality cast iron cookery can be had for a fraction of the cost of today’s high-end cookware whether bought new or found at a local yard sale.

Disadvantages of Cooking with Cast Iron

There is no getting around the fact that cast iron is heavy and may not be manageable for some, especially those with arthritis and other joint problems. Another concern can be with some modern glass top stoves, as cast iron can scratch/damage the surface if not used carefully. Cast iron will easily rust if left wet even overnight and so must be completely dry except when in use. Finally, care must be taken when cleaning cast iron (and is approached somewhat differently than modern cookware), as it is possible to remove the “seasoning” which gives it its non-stick surface.

Antique (aka rusty) Cast Iron

So, your significant other has just come back from a day of yard sale treasure hunting and scored the “deal of a lifetime” on a set of historic (read very rusty) cast iron cookware. What to do? Fear not, as there is hope! As long as the cookware is not cracked, severely warped, or so rusted that you can see through it…antique cast iron can be restored with a little bit of elbow grease. The first order of business is to use sandpaper or steel wool to remove all of the rust. The next step is to wash the cookware with warm, soapy water and then dry completely. Finally, to season your newly restored cast iron you will need to apply a coat of vegetable oil to the entire piece of cookware, turn it upside down and bake in the oven at 350 degrees for about 30-60 mins. Presto! You now have fully functional cookware, a story to tell friends when cooking dinner for them, and an excuse to visit that antiques shop down the road to see if they have any more cast iron cookware or other treasures. For those interested in collecting antique grade cast iron cookery, look for pieces by Griswold, Wagner, or Lodge.

Photo of Cast Iron Skillet Courtesy of Lodge Manufacturing Company.

Buying New Cast Iron

When purchasing new cast iron cookery the most important thing to note is whether or not the piece of cookery has been pre-seasoned or not. A pre-seasoned piece of cookery is ready to use as a layer of oil has been baked on which acts as both a protectant and non-stick surface. If the piece of cookery has not been pre-seasoned, it will need to be seasoned (see instructions above) prior to use. New cast iron cookery ranges in cost depending on the brand, style and size but expect to pay anywhere from $10-30 for smaller pieces to $60-100 or more for large pieces (such as Dutch ovens).

Caring for Cast Iron Cookware

Cleaning cast iron involves a slightly different process than for your other cookware because the seasoning that makes cast iron non-stick can be accidentally washed off. Many professional chefs recommend that you simply rinse your cast iron cookware in water and then wipe out any remaining residue with a soft, non-abrasive cloth or paper towel. Another variation is to wipe out any debris, partially fill the cookware with water and heat on the stove until the water boils for a few minutes, then drain and wipe dry. If you are going to use soap you will need to apply a coat of vegetable oil after you have cleaned, then dry thoroughly as soap will remove the seasoning layer. With a little bit of care you will enjoy your cast iron cookware for many years to come.

Cast Iron Skillet Courtesy of Lodge Manufacturing Company.

Skillet Cranberries Recipe Courtesy of Abigail Adams

This delicious (and simple) recipe is courtesy of Abigail Adams (wife of our second president John Adams) and dates from the 1790s. Take one pound of fresh cranberries and add two cups of sugar (adjust according to preference) and place in a cast iron skillet. If cooking on the hearth (or by an open fire) the recipe calls for a “slack” fire (dying-down fire) for about one hour. If cooking in an oven, bake for 45-60 minutes at 250 degrees. Once cooked (berries should look like they popped and be quite soft), add a 1/4 cup of brandy and enjoy!

Cast Iron Skillet Photo Courtesy of Lodge Manufacturing Company.

Frank Ferrucci

Frank Ferrucci is a maple syrup producer, wood turner, hearth cooking enthusiast and co-owner of Maple Moon Farm in Lebanon, Maine (clearly he has a problem sitting still). Frank is originally from Lawrence, Massachusett, but met a country girl and the rest is history. For more info about the farm and staying at the farm please visit: maplemoonfarm.com.

www.maplemoonfarm.com

The post Cast Iron Cooking appeared first on LA Yoga Magazine - Ayurveda & Health.

Cooking with fresh herbs can help warm us from the inside, which is particularly helpful in on damp, rainy days, or in the midst of the early spring season. Fresh herbs can make what we think of as comfort foods more easily digestible and actually comfortable for the body, and not only our cravings.

According to Ayurveda, the late winter and early spring seasons are associated with the kapha dosha (the water and earth elements). To counteract the heaviness that can come up this time of year, we can all benefit from warming foods that are also grounding as well as full of fresh prana, or life-force. There are several ways in which we can add an element of freshness to a hearty, heart-warming dish and one of the easiest (and tastiest!) ways to do this is by cooking with fresh herbs.

While there are tons of herbs we can use to elevate our cooking, three herbs that belong in any chef’s kitchen are oregano, rosemary, and thyme. These three herbs are easy for any herb novice to grow, even in a window box or outdoor kitchen garden in a variety of conditions. They are botanically related to mint, making them hearty plants that easily take root. Of course if you didn’t have them growing at home, these are so common that you will be able to find them fresh at farmers markets, grocery stores, and even farm delivery services. Because they are full of aromatic compounds that boost flavor, these culinary gifts also have health benefits.

Dried herbs are great to keep on hand as well, just keep track of the “best by” dates and make sure to rotate what is in our cabinet. Use smaller amounts of dried herbs in recipes.

Oregano

Oregano in Italian food is a surefire way to feel warm and comforted. Take any of your basic Mediterranean dishes to the next level by adding a teaspoon or two of fresh chopped oregano. Beyond Italian, oregano is a zippy addition to salad dressings and sauces or even chopped finely and tossed into a Greek or Italian salad for a flavor explosion. Creamy cauliflower au gratin? Throw in a scant tablespoon of fresh oregano to take it to the next level.

Health benefits include: contains antibacterial and antimicrobial properties, boosts the immune system and metabolism, and offers a dose of omega 3 fatty acids.

Rosemary

The smell of rosemary has the power to transport you into a comforting home kitchen. Try finely chopping fresh rosemary and tossing it with roasted potatoes, sweet potatoes, or any other root vegetable for a soul-soothing treat. This is also a great addition to soups, sauces, breads, and more. When roasting with veggies simply remove the leaves from the steam of one or two sprigs and chop finely; for simmering in a stew or even a sauce to infuse flavor throw in a couple whole sprigs and allow to steep a bit, then discard.
Health benefits include: Rosemary is a cognitive stimulant believed to improve memory and combat dementia; it boosts the immune system, stimulates blood flow, freshens breath, and soothes stomach pain.

Thyme

Who doesn’t need more thyme in their lives? This should be in every home cooks kitchen, especially for its warming effects during the cold, rainy, or damp winter and spring months. This herb is the perfect addition to soups, stews, roasted vegetables, risottos, pastas, breads, salad dressings, and so much more. Easily remove the leaves from the stem by running your fingers down the sprig while gripping firmly.

Use thyme sparingly as it has a strong flavor. Depending on the size of your recipe, a teaspoon or so should be enough when finely chopped, but these leaves are small and can be used un-chopped; entire sprigs of thyme can also be simmered whole (great in stocks, soups, and stews) and then discarded.

Health benefits include: high antioxidant content, improves circulation, support heart health, strengthen your immune system as well as support vision because it is rich in carotenoids which are the precursors to Vitamin A in the body.

Once you start cooking with fresh herbs, keep experimenting. The next time you are roasting a batch of potatoes, chopping a salad, or even baking a loaf of bread, two minutes of washing and chopping some fresh herbs will improve whatever dish you are making. Using fresh herbs and better yet—growing your own—proves you don’t need to be a master chef to cook like one.

Creamy Miso-Thyme Dressing

This dressing is good on just about anything; served as a dip for raw veggies, baked zucchini or breads, drizzled over warm baked sweet potatoes, tossed in a pasta salad, or massaged into a kale salad.

Ingredients

1/2 cup organic grapeseed oil
1/4 cup water
4 tablespoons lemon juice
3 peeled garlic cloves
3 tablespoons white miso paste
2 scant teaspoons fresh thyme leaves, stems discarded
fresh cracked pepper to taste

Place all of the ingredients in a blender and blend until smooth and creamy. Adjust your seasonings to taste as you may want more miso, thyme, lemon or pepper. It should come out on the thicker side for a dressing but feel free to add in more water to thin it out to desired consistency. This can be stored well in an air-tight container in the fridge for seven days.

Kayla Freudenberg

Kayla Rose Freudenberg is a yoga teacher and plant-based chef based in Orange County who believes that optimal health is an achievable goal for everyone. Kayla combines the principles of yoga, mindfulness, and nourishing food to guide and maintain the well-being of her students and clients.

www.KaylaRoseCuisineAndYoga.com

The post Cooking with Herbs: Oregano, Rosemary, and Thyme appeared first on LA Yoga Magazine - Ayurveda & Health.

You can roast pumpkin seeds with or without their shells. Kids love to snack on them, shells intact—something about nibbling and spitting that’s right up their alley. You can flavor the seeds simply with salt or with one of the spice combos I’ve listed, for a great homemade snacking treat.

Makes 1 cup seeds

1 cup pumpkin seeds, hulled or hull-less
2 teaspoons olive oil
salt

Optional Flavoring Ideas

1/4 teaspoon ground cinnamon combined with 1 tablespoon granulated sugar
1 teaspoon chili powder
1 teaspoon curry powder or 1/2 teaspoon ground ginger combined with 1/2 teaspoon ground cumin

To roast the pumpkin seeds with their hulls, preheat the oven to 275 F. Rinse the seeds in a colander, then boil in a large pot of salted water for 10 minutes. Drain. Arrange in a single layer on a rimmed cookie sheet. Roast for 30 to 40 minutes, until dry, tossing occasionally to ensure even cooking. Drizzle with the oil, sprinkle with salt and flavoring, if using, and roast for an additional 10 minutes, or until just beginning to brown. Remove from the oven and allow to cool to room temperature (the seeds will crisp as they cool), then store in an airtight container for up to two weeks.

To roast hull-less pumpkin seeds, preheat the oven to 325 F. Toss the seeds with the oil, salt, and flavorings, if using. Arrange on a rimmed cookie sheet in a single layer. Roast for 10 minutes. Serve hot or allow to cool to room temperature and store in an airtight container for up to two weeks.

Sherri Brooks Vinton

Sherri Brooks Vinton is the Chair of Slow Food Los Angeles and the author of a number of farm-to-table cookbooks including “Put ‘em Up! A Comprehensive Home Preserving Guide for the Creative Cook” and “Eat it Up! 150 Recipes to Use Every Bit and Enjoy Every Bite of the Food You Buy”.

The post DIY Roasted Pumpkin Seeds appeared first on LA Yoga Magazine - Ayurveda & Health.

Jack-o’-lanterns are lovely. Cleaning out the pumpkin guts, though, can put you off your gourd. The reward for this not-so-super task, however, is the plump, delicious pumpkin seeds, also called pepitas, which can be eaten straight up as a snack or included with great success in a variety of recipes.

Shopping: There are two varieties of pumpkin seeds—those that have hulls (the white outer shell) and hull-less, also called “naked” seeds. If you are gleaning seeds from a carving or pie pumpkin, chances are the seeds have hulls. The hull-less variety comes from gourds known as “oil seed pumpkins” that are grown specifically for their seed, the fat of which is easily extracted. These oil seed pumpkins have a rather bland flesh and are not widely available.

Storing: Pumpkins can be kept for several months in a cool root cellar. At room temperature, they deteriorate much more quickly—within several weeks. Cut as a jack-o’-lantern, you can expect a pumpkin to last only several days in warm temperatures before slowly melting into squirrel bait. Hunks of edible pumpkin will keep for several days, wrapped well and refrigerated. Seeds can be covered and refrigerated for a day or two before proceeding with your recipe.

Prepping: If you’ve ever carved a pumpkin, you know how to remove the seeds. Cut a hole in the top, reach in and scrape out the lovely gobs of pulp and seeds with your hand or a large spoon. Transfer all the pulp to a large cookie sheet and tease out the large clumps of seeds. Rinse the seeds in a colander to remove the finer strings of pulp and any sticky residue. At this point, you can simply roast the seeds, hull and all, and enjoy them as a snack. If you are going to use the seeds in recipes, it’s best to remove the hull.

To remove the hull of pumpkin seeds, arrange a single layer of seeds on a sheet of parchment or waxed paper. Roll over the seeds with a heavy rolling pin or empty wine bottle to crack the shells. Be careful not to crush the meat of the seeds. Transfer the cracked pumpkin seeds to a large pot of boiling water and simmer for 30 minutes. Remove the pot from the heat and skim off the empty shells, which will be floating. Drain the now hull-less seeds. Transfer to a large cookie sheet and pat dry with paper towels. Allow to air dry and then proceed with your recipe or store in the refrigerator for up to a month.

Sherri Brooks Vinton

Sherri Brooks Vinton is the Chair of Slow Food Los Angeles and the author of a number of farm-to-table cookbooks including “Put ‘em Up! A Comprehensive Home Preserving Guide for the Creative Cook” and “Eat it Up! 150 Recipes to Use Every Bit and Enjoy Every Bite of the Food You Buy”.

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Cool and Hydrate with Summer Squash

Eating seasonally is a simple, sustainable and enjoyable way to balance your health. And it is especially easy when you shop at your local Farmers’ Market or farm stand. From an Ayurvedic perspective, if you are a fiery pitta like me (hence the nickname Red Jen), you tend to run hot and need more than ever to choose cooling foods during the heat of summer. Fortunately, nature is here to provide with cooling foods such as summer squash. Whether you’re craving a sweet treat or a savory meal, these foods can help balance your internal heat or quench your thirst for cool hydration after a hot Yoga practice.

You’ll find summer squash at farmers markets in shades of yellow, pale green and the more traditional emerald hue of zucchini. With names like pattypan, crookneck, and straightneck, look for squash in various shapes and sizes from round and cylindrical to pear-shaped. High in nutrients such as manganese, Vitamin C, Vitamin A (including beta-carotene), folate (Vitamin B9), copper, riboflavin and phosphorus, studies suggest summer squash may help to fight cancer and prevent atherosclerosis and diabetic heart disease.

Their high concentrations of magnesium and potassium may also help reduce high blood pressure. High in fiber and with only thirty-six calories per one cup serving, this delicious low-calorie and high-nutrient food provides tremendous bang for your bite.

Simple Summer Squash Techniques

Using a simple box grater, I love to grate yellow crookneck squash and green zucchini and toss them raw into salads; when you do this, it looks like confetti on a salad plate! For a summer barbecue, trim the ends, and then slice the squash lengthwise into one-quarter to one-half inch thick pieces. Season with sea salt, freshly cracked black pepper and olive oil, and then grill them for a few minutes on each side. Grilling imparts a smoky flavor, but also brings out their natural sweetness. The peak of the season runs through July, so grab a bunch and start grating or grilling!

Red Jen Ford

Red Jen Ford is a Certified Holistic Health Coach, Yoga Instructor and Seasonal Eating Expert. Jen teaches her clients the benefits and simplicity of eating local, sustainably grown food. Enjoy more of her dishes in her seasonal recipe booklets or her online course, Simply in Season: Recipes to Celebrate Healthy, Easy Seasonal Food.

www.Redjenford.com

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