The Homesteader's Kitchen Part 1

The Homesteader's Kitchen.

Recipes from Farm to Table.

Robin Burnside.

Introduction.

Traditionally, the kitchen is the heart and hearth of the home-the place where family and friends gather for connection and nourishment. We are drawn to the warmth of the oven fires, the flavors ripening in the air, and the promise of the meal to come. The recipes in this book are dedicated to these simple pleasures that build relations.h.i.+ps and community, warm our hearts, nourish our bodies, and feed our souls.

In an era that values the convenience of processed and fast food, basic cooking knowledge is becoming a lost art. The very act of making a meal from scratch fills an ancient need in us that cannot be met with even the tastiest store-bought products. We miss that primal process of making food; the creativity and attention it demands, the delightful alchemy of ingredients coming together to form so much more than the sum of their parts, and the personal connection we feel to the meal. For some, cooking from scratch can be intimidating, but preparing wholesome meals can be as easy or as complicated as you want to make it. Often, less is more. Simple preparations retain the distinct, fresh flavors of whole foods, and, with careful planning, a well-stocked larder, and a good supply of fresh organic produce, it takes just a few moments from a busy life.

With basic kitchen skills, creative recipes, and tricks-of-the-trade, you can easily transform a humble dish into a culinary masterpiece. A little savory sauce, dollop of pesto, or freshly chopped herbs can brighten the simplest meal, and add a special personal touch. The Homesteader's Kitchen has easy-to-follow recipes that will inspire even the novice cook to don an ap.r.o.n and enjoy time in the kitchen making wholesome meals, tasty embellishments, and luscious desserts for everyday fare as well as special celebrations.

I had my first experiences working in a kitchen while visiting my Italian-born grandmother as a young girl. Seeing that I couldn't wait to get my hands in the dough, my grandfather made me a little stool so I could work at my grandmother's side. From sink to stove, I moved the stool back and forth, sc.r.a.ping it across worn wooden floors, trying to keep up with each magical moment.

Grocery shopping with Grandma Oddo was always an adventure. She knew that flavorful meals began with good-quality ingredients, and we would go from store to store to find just what she needed. I can still remember her directing the butcher on how to cut her meat just so; encouraging the deli owner to stock big blocks of fresh ricotta cheese, semolina pasta, and fruity olive oil; and pleading with the produce man to carry fresh fava beans and other interesting vegetables so she could give us a taste of "the old country."

My paternal grandmother was a restaurant owner and caterer-a trusted professional in our community known for her ability to make everyone feel comfortable and cared for. Grandma Jane introduced me to the art of feeding a crowd. I remember standing proudly at her side on the serving line as she greeted her guests. Family and business were well entwined and, in my teens, I became her strong-backed, inquisitive, and attentive apprentice.

Cooking with my grandmothers inspired the foundation of my own professional and family life-memorable meals made with fresh high-quality ingredients that are prepared simply, with care and imagination, by loving hands.

As a college student, I supported myself working in restaurants, and studied with many talented chefs, managers, and owners who valued my experience and were willing to apprentice me in the trade. I saw that treating the staff with kindness, and, of course, serving great food was the best formula for success in the challenging restaurant business.

My first solo venture was making wholesale specialty cheesecakes for Monterey area restaurants out of a home kitchen. As the business grew, we moved to a commercial facility-a former little donut shop with a big kitchen in the heart of town. After extensive remodeling we opened the Carmel Cafe and began serving breakfast, lunch, and dinner. In the back room we made cheesecakes for our wholesale accounts and began catering private parties and weddings for friends and neighbors. Our little family-run restaurant was known around town for having a delicious and diverse menu that could please a wide variety of palates with nouris.h.i.+ng food for the whole family.

After several prosperous years we sold the Carmel Cafe, moved to Big Sur, and opened Cafe Amphora at Nepenthe. It had a small but very efficient kitchen, and the front serving area looked out onto a large open deck where customers could watch soaring hawks, spouting whales, and fabulous sunsets as they enjoyed their meals. We served breakfast and lunch throughout the day and also hosted special events and weddings on warm summer evenings.

After Cafe Amphora, I worked as a private chef and caterer. I also managed the kitchen at the Esalen Inst.i.tute for five years, with its abundant gorgeous garden, feeding 250 to 300 people three wholesome meals a day in a dynamic community setting.

My favorite time in the kitchen, however, is spent preparing celebration meals at home with family and friends. Everyone contributes something special to the occasion. We come together in the kitchen, infusing prana (life-energy) into the food with our laughter and love. Cooking together strengthens relations.h.i.+ps more than any other activity we can do as a family, and teaches children important life skills. This book is the fruit of my personal and professional journey preparing nutritious and delicious food for myself, my family, and my community-a pa.s.sion that began in my teens and evolved into a forty-year culinary career. In these pages you will find inspirational recipes, money-saving tips on shopping, helpful ideas for entertaining, and beautiful images to inspire your own creativity-enjoy the experience!

How to Get Started.

Begin creating your kitchen by doing what you can, wherever you are, with what you have on hand. Your kitchen can be a knife and cutting board balanced on the tailgate of your truck parked at the beach, or wherever you are. Good light, a clean works.p.a.ce, and willing hands are all that is needed to begin. Whether you live in a studio apartment with a toaster oven, or a big house with a designer kitchen, you can bring the farm to the table. For me, the serving environment is a key component of the experience. Begin by setting out a basket of ripening fruit, a pretty potted plant, or some freshly cut flowers or herbs. Bringing the beauty of the outdoors into your kitchen will enhance your experience and entice your loved ones to join you.

Imagine knowing where your food comes from, saving money and the environment, all while supporting your local economy. Yes, it takes a commitment, and the rewards are well worth the effort. You can make a significant difference by using cloth shopping bags, purchasing staples in bulk, and buying organic produce from local farmers. If you commit to buying local produce, you will benefit from fresher, more vital, and nutrient-rich food. By eating seasonally, your body will be more in harmony with natural cycles, getting grounding root veggies in fall and winter, cleansing young greens in the spring, fruits in the summer, and so on. Shop at farmers markets and develop relations.h.i.+ps with the people who grow your food. One of the most fun, easy, and economical ways to get your fruits and veggies is to join a community supported agriculture group (CSA) and receive a box of their weekly harvest throughout the growing season. To further economize, look for the best price on whole food staples, which can vary considerably from store to store. Join a co-operative buying group, or gather friends and neighbors and start your own co-op or buyers club.

Foraging for wild foods and growing your own garden is time well spent, and can lower your food bill considerably. Even if you don't have s.p.a.ce for a garden, planting herbs, tomatoes, and greens in a few pots or barrels will keep you connected to the natural world, while providing fresh accents to complement your meals. A snippet of thyme or parsley, a few vine-ripened tomatoes, or a handful of fresh-picked greens can make an ordinary meal spectacular. These simple changes will reduce packaging and distribution costs, lower your overall food bill, and improve the quality of the ingredients you use.

In my kitchen, I choose organic whole foods, produce, and dairy products. I purchase only organic, hormone-free, and preferably gra.s.s-fed meats and free-range poultry whenever possible. The term organic is used for products that have not been treated with herbicides, pesticides, or industrial fertilizers. They generally do not include irradiated food, genetically modified crops, artificial flavorings, preservatives, or colorings. Preparing meals from real, whole foods is easier than you think, and the rewards are many for you, your loved ones, and the planet. We can have a profound impact on the earth and our health with our food choices, and every little bit counts.

Basic Kitchen Equipment.

Good-quality equipment will add to your enjoyment and success in the kitchen. Stainless-steel pots and pans, cast-iron skillets, and enamel or gla.s.s are my tools of choice. While aluminum is lightweight and inexpensive, it reacts with acid foods and salt, leaching metal into food and compromising our health. I have never felt comfortable cooking on a plastic surface, even if it is specially made for high heat, and do not use nonstick pans or other new-age materials. My nonstick pan is a well-seasoned cast-iron skillet and it works just fine. The basics also include: a big, heavy-bottom stainless-steel soup pot; several sizes of stainless-steel or flame-proof gla.s.s saucepans with lids; a stainless-steel steamer fan; a 10 to 12-inch cast-iron skillet, and an ovenproof gla.s.s or enamel baking dish. You may also consider adding these non-essential but useful items to your kitchen: an Oriental steel wok, an enamel-covered iron pot, a clay cooker, and an outdoor smoker or barbecue.

Cake pans and m.u.f.fin tins are the only aluminum equipment I use in my kitchen, and I always line them with baking paper before pouring in the batter. Your baking equipment should include a couple of gla.s.s or ceramic bread pans, a large ovenproof rectangular gla.s.s baking dish, and a smaller square one, a flat baking sheet, a fluted-edge tart pan with removable rim, a couple of 10-inch gla.s.s pie plates, and two 9-inch cake pans.

Professional quality knives are essential tools to invest in and, when properly cared for, will serve you well. Keeping knives sharp is a must. A dull knife can be dangerous, especially when the blade is thin and wiggles as you cut. The best quality metal knives will have a heavy blade extending up through the middle of the handle, preferably made of hard wood, and secured with st.u.r.dy rivets. It is also a good idea to invest in a sharpening stone, and use it often, for safety, ease, and enjoyment. Carbon steel sharpens easily, but tends to stain with certain foods and needs to be regularly sharpened. A stainless-steel blade is more difficult to hone, but will stay sharp longer. I love ceramic knives as they hold their edge longer than steel, are very lightweight, and are perfectly balanced. A well-cared-for ceramic blade does not need sharpening, will give you years of service, and makes cutting and chopping a pleasure. My favorite all-purpose knife is a 7-inch rectangular Oriental style with a wooden handle that feels stable and works well for most of what I do. I also use a 10-inch chef's knife for bigger jobs and one with a thinner blade for carving. An 8-inch serrated bread knife is great for slicing tomatoes as well as bread. I use a small paring knife for peeling apples and other small jobs. When purchasing knives, be sure to choose a variety of sizes and shapes, and before you buy a knife, test it for comfort and balance in your hand.

I like to work with a good-size cutting board that can comfortably fit all of my ingredients. There are many choices when it comes to cutting boards. I prefer to use natural materials because the plastic boards tend to absorb odors and colors, and their surface often gets nicked and rough. Solid hardwood cutting boards are lovely, but they can be very expensive. For the best value, I recommend a big, professional-quality hardwood or renewable bamboo laminated (butcher block) cutting board and a couple of smaller boards around for little jobs and helpful friends. Before using a new solid or laminated-wood board, season it with a little oil-mineral, coconut, walnut, or almond-to seal it, and prevent staining and the absorption of food odors and bacteria. I like to complete the process with a light coat of beeswax, which fills in the cracks and leaves a beautiful s.h.i.+ne when buffed with a cloth. When you've finished using your board, be sure to wash it with hot soapy water and rinse well. It is important that you wet both sides of your wood cutting board each time you wash it, being sure to dry it completely on both sides to prevent warping and cracking. To remove stubborn odors and freshen your cutting board, rub the surface with the cut half of a lemon and wash as usual. A good-quality cutting board will last for generations if it is properly cared for.

Stainless-steel, gla.s.s, and ceramic mixing bowls are preferable to plastic ones, which can stain, hold flavors, and leech plastic into warm food. Have one or two large mixing bowls and a variety of smaller ones at hand. Wooden bowls are lightweight, attractive and st.u.r.dy vessels for serving salads, crackers, dips, nuts, or other treats.

Plastic containers are convenient for storing foods and can be recycled from products you purchase; however, gla.s.s mason jars are my favorite storage containers. With an a.s.sortment of wide-mouthed pint, quart, half-gallon, and gallon jars, I can store almost anything, including dried goods, liquids, and leftovers-hot or cold. The foods are easy to see, well-sealed for freshness, and the jars can be thoroughly cleaned. Using gla.s.s containers has the added bonus of significantly reducing my consumption of plastics.

Fancy kitchen utensils are enticing and often expensive. So, begin with these basics: a set of measuring cups and spoons; flexible rubber spatulas; a soup ladle; a metal spatula; several long-handled stainless-steel and wooden spoons; one large and one small stainless-steel whisk; long-handled stainless-steel tongs; a potato masher; heavy kitchen scissors; a heavy-duty can opener; a small gla.s.s or stainless-steel citrus juicer; a stainless-steel multi-sided grater; a large and a small wire-mesh strainer; and a big, stainless-steel colander. Other useful tools include a stainless-steel teakettle, a salad spinner, and a pepper grinder. One of my favorite tools is a stainless-steel rasp, or fine grater. I use it almost every day to grate fresh gingerroot and nutmeg. It also removes the zest from citrus better than any other tool I have found. A mandolin quickly and uniformly slices foods and is a great addition to any kitchen. You will also need a stack of absorbent cotton or linen kitchen towels, several thick pot holders, and a few pretty serving platters in various sizes.

I must admit that I am deeply attached to my machines and use them daily in preparing many different dishes. Whole foods can be made into wonderful sauces, dressings, and many a fine meal quickly and easily with a small coffee grinder, vegetable juicer, blender, food processor, and dehydrator-all invaluable tools in my kitchen. If you prefer to avoid machines or just don't have them in your kitchen, a knife and cutting board, hand grinder, wire whisk, or traditional mortar and pestle will work for the recipes that do not explicitly call for a blender.

Quality kitchen equipment can be found in specialty stores, online, and from restaurant suppliers. I have found some of my best tools at rummage sales, secondhand stores, and used restaurant equipment outlets at a fraction of the cost of purchasing them new. Well-made equipment and tools last longer, work better, and bring greater pleasure to the process. In the end they are more economical than cheaper versions and can last for generations. I encourage you to make the investment, because having the right tools is always more efficient and fun.

Stocking the Larder.

A well-stocked larder and refrigerator, along with an abundance of fresh produce from your garden or a local farmers market, will inspire creativity and improve the flavor and quality of your meals. This is a list of the basic ingredients for a whole foods larder. Choose and stock what you like to eat, and ingredients for your most common meals. Whenever possible, purchase staples-like grains, nuts, seeds, and legumes-in bulk and save the extra cost of packaging. Shop at a local farmers market, co-op, natural food store, supermarket, or neighborhood grocery store and purchase organically grown products whenever possible. You will be rewarded with flavorful and nutritious meals while doing your part to create a sustainable future for us all. For more information on unfamiliar ingredients, please refer to the glossary.

Beans and Legumes.

Beans (dried or canned) Black (turtle).

Cannellini (white kidney) Garbanzo (chickpeas).

Kidney (red) Lentils (brown and small green) Limas (b.u.t.ter beans).

Peas (split green, red, and yellow) Pinto (pink) White (great Northern or navy).

Dried Fruit, preferably unsulfured Apples Apricots.

Cherries (pitted) Coconut (dried and shredded) Currants Dates Figs Nectarines Peaches Pears Prunes Raisins Dried Herbs and Spices Basil Bay leaf.

Cardamom Cayenne Chili powder Cinnamon (powder and whole sticks) Cloves (powder and whole) Coriander.

c.u.min Curry powder Dill Ginger powder Italian seasoning (a blend of dried basil, marjoram, oregano, rosemary and thyme leaves Mustard (powder and whole seeds) Nutmeg (ground and whole) Oregano Paprika Pepper (black or white, ground and whole peppercorns) Red pepper (crushed) Rosemary Sage Tarragon Thyme Turmeric Flours Corn flour or masa harina Cornmeal Rye flour Spelt flour Unbleached white flour Whole wheat bread flour Whole wheat pastry flour Fresh Vegetables Carrots Celery Garlic Gingerroot Greens (cabbage, chard, cilantro, kale, lettuce, parsley, or other leafy seasonal greens) Onions (Spanish yellow, red, sweet white, shallots, leeks, scallions, including seasonal and local varieties) Potatoes (red, russets, yams, and heirloom varieties) Summer squash (patty-pan, yellow crookneck, zucchini, and heirloom varieties) Winter squash (acorn, b.u.t.ternut, delicata, turban, or other heirloom varieties) Fresh Fruit Apples Avocados Bananas Berries* (blackberries, blueberries, raspberries, and strawberries) Figs*

Grapes*

Grapefruit Lemons Limes Melons* (cantaloupe, casaba, honeydew, watermelon, and other heirloom varieties) Oranges Pears*

Pit fruit* (apricots, cherries, nectarines, peaches, and plums) Tangerines*

Tomatoes* (seasonal locally-grown varieties have the best flavor) *Notes short seasonal availability Leavenings and flavorings Baking powder Baking soda Baking yeast Sea salt Almond extract Vanilla extract Nuts and Seeds Almonds Cashews Flax seeds Hazelnuts Peanuts Pecans Popcorn Pumpkin seeds Sesame seeds (brown and black) Sprouting seeds Sunflower seeds Walnuts Oils Coconut Extra virgin olive Flax seed Rice bran Sesame (unrefined and toasted) Optional: corn, sunflower, safflower, peanut, and canola Prepared and Convenience Foods Almond b.u.t.ter Coconut milk (canned) Corn chips Non-fat dry milk powder Olives Peanut b.u.t.ter Rice or soy milk Sauerkraut and pickles Tahini (raw or toasted) Veggie burgers Whole or sprouted grain bread Refrigerated and Frozen goods Cheese (a variety of your favorites) Eggs Mayonnaise (prepared or homemade) Milk Tempeh Tofu Tortillas (corn and sprouted wheat) Unsalted b.u.t.ter Vegenaise Yogurt Grains and pastas Barley Brown rice, short or long grain Millet Oats, rolled and whole groats Quinoa Rice and Whole Grain Pasta Wild rice Seasonings and condiments Bottled hot sauce (Thai and Mexican style) Dried mushrooms Ketchup Mustard (stone-ground and Dijon) Nutritional yeast (large flakes taste best) Sea vegetables (powdered dulse, kombu, and other kelp) Tamari, shoyu, or soy sauce Vegetable broth powder Vinegar (apple cider, balsamic, rice wine, and special brews of choice) Sweeteners Agave nectar Maple syrup Mola.s.ses.

Raw honey Sucanat or Rapadura Beverages Agua Fresca.

The hint of citrus, cuc.u.mber, and mint infused into drinking water adds a refres.h.i.+ng note as well as nutrients and electrolytes to balance and hydrate your body. This is especially important when exercising or feeling sluggish in hot weather. Keep a pitcher or jar of this thirst-quenching beverage in the refrigerator for thirsty kids as an alternative to sugary drinks or just plain water.

Makes 3 quarts 3 quarts water 1 lemon, sliced 1 lime, sliced 1 orange, sliced 1 cuc.u.mber, sliced and peeled if not organic Place all in ingredients into a gallon jar, cover, and cool for at least 1 hour to bring out the subtle flavors. Pour over ice, if desired.

Citrus Cooler When we have a gathering on our mountain, we collect fruit from all the neighborhood citrus trees and make a wonderfully refres.h.i.+ng cooler. The combinations are always different depending on who has what fruit ripe and ready to harvest. If you don't have a local orchard near by, look for different varieties of citrus: lemon, lime, grapefruit, orange, tangerine, or pomelo at the farmers market where they are abundant and inexpensive in season. Agave nectar is a perfect neutral sweetener for this thirst-quenching cooler, allowing the citrus flavor to take center stage. But if you prefer, subst.i.tute the agave nectar with honey, maple syrup, sucanat, or sugar to suit your taste.

Makes 1 gallon 3 quarts spring or filtered water 3 to 4 cups freshly squeezed citrus juice, depending on the variety 1/2 to 2 cups agave nectar, depending on the sweetness of the citrus Several sprigs of fresh lemon balm or mint, optional Combine all the ingredients in a 1-1/2-gallon stainless steel, gla.s.s, or ceramic container and whisk until well blended. Adjust strength and sweetness, if necessary, and pour cooler into a serving pitcher or directly into large gla.s.ses filled with ice. Garnish with sprigs of fresh lemon balm or mint.

Fresh Fruit Smoothies Smoothies for breakfast made with fresh fruit, fruit juice, dairy or grain milk, yogurt, seeds, and nuts will fuel you well into the day with wholesome goodness. Adding your favorite green super food or other supplements to the mix makes a smoothie into a quick and complete high-protein meal, a blessing when you are short on time. Peeling and freezing ripe bananas works well for chilling these creamy drinks, and you can also add a little ice if you like a frosty texture. Frozen fruit, especially the tropical varieties, works well in smoothies, but locally grown fresh fruit is always my first choice. Experiment with your favorite seasonal offerings as they appear throughout the year and enjoy enzyme rich, flavorful, and nutritious smoothies. Here are a few combinations to help inspire you to make smoothies a regular part of your diet.

Creamy Mango-Coconut Makes 1 large serving 1/4 cup cashews, soaked in 1 cup of water for 4 to 6 hours or overnight 1 fresh mango, peeled, seeded, and chopped, or 1 cup frozen mango pieces 1 frozen banana 1/2 cup plain Yogurt 1 whole fresh young coconut, water and cream sc.r.a.ped from the inside of the sh.e.l.l*

1 tablespoon agave nectar Strain and rinse the cashews. Place all of the ingredients into a blender and puree on high until smooth and creamy. If the smoothie is too thick for your liking, just add a little milk or fruit juice to the mixture. Pour into a large gla.s.s and enjoy.

* A combination of 1 cup organic canned coconut water and 1/2 cup organic canned whole coconut milk can be subst.i.tuted in a pinch. However, canned coconut does not have the live enzymes that are found in whole fresh coconuts.

Kiwi Berry Makes 1 large serving 2 kiwi, peeled and sliced 1 frozen banana 1/2 cup fresh blueberries 1 cup whole fresh strawberries 1-1/2 cups freshly squeezed orange juice 1 tablespoon honey, optional Place all of the ingredients into a blender and puree on high until smooth and creamy. If the smoothie is too thick for your liking, just add a little more juice to the mixture. Pour into a large gla.s.s and enjoy.

Opening a fresh young coconut is easier than you think. You will need a big heavy knife or cleaver. Hold the coconut firmly and stabilize on the table before you begin. With small strokes, carefully cut the white covering off the top, or pointed end, to expose the hard sh.e.l.l. Look for a little brown circular ridge and wiggle the tip of the knife just under it and press it into the sh.e.l.l. Give a whack to the end of the knife handle to secure it in place. Lodge the blade into the sh.e.l.l by lifting the coconut with your other hand while striking the knife and coconut down onto a st.u.r.dy table or counter in one continuous motion. Once the top has split open, quickly put the coconut upright to save the juice. With the tip of the knife pressed firmly into the sh.e.l.l, slowly push the knife away from you while carefully turning the coconut in a circle around the top until it pops off. Pour the water into a gla.s.s, and with a large spoon, sc.r.a.pe the custard-like meat from the inside of the sh.e.l.l. You only want the white layer, not bits of sh.e.l.l, so be careful not to press too hard as you go. This delicacy is definitely worth all the work and is a valuable food source that nourishes our body on a core level.

Cherry, Peach, and Hemp Seed Makes 1 large serving 1/2 cup fresh cherries, pitted 1 large fresh peach, cut into chunks 1/4 cup hulled hemp seeds 1 cup whole milk or almond milk (see Hazelnut Hemp Mylk) 1 tablespoon honey Place all of the ingredients into a blender and puree on high until smooth and creamy. If the smoothie is too thick for your liking, just add a little more milk to the mixture. Pour into a large gla.s.s and enjoy.

Tropical Delight Makes 1 large serving 1 whole fresh young coconut, water and cream sc.r.a.ped from the inside of the sh.e.l.l*

1 frozen banana 1/4 of a fresh medium-size papaya, peeled and cut into chunks 1/2 cup chunks fresh pineapple 1 cup pineapple juice (more or less, depending on volume of coconut milk) 1 tablespoon agave nectar, optional 1 teaspoon maca powder Place all of the ingredients into a blender and puree on high until smooth and creamy. If the smoothie is too thick for your liking, just add a little more juice or milk to the mixture. Pour into a large gla.s.s and enjoy.

*A combination of 1 cup organic canned coconut water and 1/2 cup organic canned whole coconut milk can be subst.i.tuted. However, canned coconut does not have the live enzymes that are found in whole fresh coconuts.

Pear and Feijoa Makes 1 large serving 1/4 cup sunflower seeds, soaked overnight in one cup of water 1 large pear 3 medium-size feijoas, peeled and sliced (see glossary) 1 cup whole milk or grain milk (see Hazelnut Hemp Mylk) 1/2 cup ice or a frozen banana 1 tablespoon agave nectar, optional Strain and rinse the sunflower seeds. Place all of the ingredients into a blender and puree on high until smooth and creamy. If the smoothie is too thick for your liking, just add a little more milk to the mixture. Pour into a large gla.s.s and enjoy.

Dreamy Cashew Date Makes 1 large serving 1/2 cup cashews, soaked overnight in 2 cups of water 1/2 cup dates, pitted and soaked overnight in 1 cup of water 1 cup grain milk (see Hazelnut Hemp Mylk) 1/2 teaspoon vanilla 1 tablespoon lemon juice, optional 1/3 cup ice Strain and rinse the cashews. Place all of the ingredients into a blender and puree on high until smooth and creamy. If the smoothie is too thick for your liking, just add a little more milk to the mixture. Pour into a large gla.s.s and enjoy.

Vegetable Juices Fresh vegetable juice is one of the easiest ways to weave live enzymes and quality nutrients into our diet. Veggie juice is like a liquid salad. I often make a big gla.s.s of veggie juice for a light lunch because it is so easily digested and doesn't slow me down like a big meal can, especially on a hot day. There are many different kinds of vegetable juicers on the market and all will do the job. Choose a model that is within your budget and enjoy healthy freshly made juices at a fraction of the cost of store-bought.

The basic fresh vegetables used for juicing are: carrots, celery, beets, cuc.u.mbers, all leafy greens (lettuce, chard, kale, collards, spinach, parsley, cilantro, watercress, dandelion), and summer squash. Use bell pepper, broccoli, cauliflower, cabbage, turnip, radish, and fennel sparingly as their strong flavors can be overwhelming when juiced. Tomatoes are really a fruit, but can be added to make your juice taste like the cla.s.sic V-8, but without the can. Apples and pears add a sweet note to these nutritious beverages, making them a little more kid friendly. Try adding a shot of freshly pressed wheat gra.s.s juice, a few cloves of garlic, a small chunk of ginger, or a whole lemon or lime to your favorite combination for added nutrients and flavorful accents. Use only the freshest vegetables, organically grown if at all possible, for making juice. Combine your favorite veggies and make your own blend or begin with one of the combinations below. Make fresh vegetable juice a part of your regular diet-it is time well spent and worth the extra effort for great flavor and vibrant health.

Carrot Cooler Makes 1 large or 2 small servings 2 large carrots 4 stalks celery 1 whole cuc.u.mber, peeled if not organic 1 whole lime Wash all vegetables well. Trim, if needed, and cut into pieces that will easily fit into your juicer. Juice all of the vegetables and drink immediately or store in refrigerator for 1 to 2 days.

Green Goodness Makes 1 large or 2 small servings 4 large kale or chard leaves 2 stalks celery Several sprigs of Italian parsley or cilantro 2 large carrots Wash all vegetables well. Trim, if needed, and cut into pieces that will easily fit into your juicer. Juice all of the vegetables and drink immediately or store in refrigerator for 1 to 2 days.

Fennel Combo Makes 1 large or 2 small servings 2 large carrots 1 medium-size beet 2 stalks celery 1 small bulb fennel Wash all vegetables well. Trim, if needed, and cut into pieces that will easily fit into your juicer. Juice all of the vegetables and drink immediately or store in refrigerator for 1 to 2 days.

V-6.

Makes 1 large or 2 small servings 2 large carrots 1 small beet 2 stalks celery 1 large tomato 1 clove garlic Large sprig of parsley Wash all vegetables well. Trim, if needed, and cut into pieces that will easily fit into your juicer. Juice all of the vegetables and drink immediately or store in refrigerator for 1 to 2 days.

Spinach Cooler Makes 1 large or 2 small servings 1 bunch spinach, leaves and stems (approximately 6 cups) 1 whole cuc.u.mber, peeled if not organic 4 stalks celery 1/2-inch piece fresh gingerroot Wash all vegetables well. Trim, if needed, and cut into pieces that will easily fit into your juicer. Juice all of the vegetables and drink immediately or store in refrigerator for 1 to 2 days.

Spicy Combo Makes 1 large or 2 small servings 1 large carrot 1 medium-size red bell pepper 1 large tomato 1 small beet 1 cuc.u.mber, peeled if not organic 2 to 3 radishes 1 clove garlic Several sprigs cilantro or parsley Wash all vegetables well. Trim, if needed, and cut into pieces that will easily fit into your juicer. Juice all of the vegetables and drink immediately or store in refrigerator for 1 to 2 days.

When making a vegetable stock for soups and sauces use the vegetable fiber leftover from making the juice for a base. Place the pulp into a big stainless steel pot; add some chopped onions, and maybe a few herbs. Cover the vegetables with water, bring it all to a boil, turn down the heat and simmer for 30 to 40 minutes. For a quick and nutritious meal, strain out the vegetables, add a few fresh chopped veggies to the broth and cook until tender. Combine with miso and a little cooked rice or noodles for a simple, satisfying, and economical soup.

Hazelnut Hemp Mylk Non-dairy "mylk" can be made from a wide variety of nuts, seeds, grains, and other whole foods. After you follow the recipe below and become familiar with the process, try making mylk with almonds, cashews, pistachios, or other nuts; sunflower, pumpkin, or sesame seeds; rice, oats, barley, or other grains and flavor with raisins, figs, coconut, cocoa, cinnamon, cardamom, vanilla, or whatever suites your taste.

Makes 1-1/2 quarts 1/2 cup hazelnuts, soaked overnight in 2 cups water 3 dates, pitted and soaked in 1/2 cup water for 1 to 2 hours 1/2 cup hemp seeds Pinch of sea salt 4 to 6 cups fresh or filtered water, depending on desired thickness Place the drained and rinsed hazelnuts, dates, hemp seeds, and salt into a blender. Secure the lid and blend on high for 1 minute. Add water in 1-cup increments, and blend for 2 minutes on high speed, or until smooth and creamy. Pour the mixture through a fine mesh sprouting bag* (see glossary) suspended over a bowl to catch the mylk and ma.s.sage the bag until all that's left inside is dry pulp. Pour mylk into a gla.s.s and enjoy as is, chill, or serve with hot cereal.

* As an alternative, you can use a strainer lined with several layers of cheesecloth.

Hot Carob Cocoa This recipe was inspired by the cla.s.sic cookbook Ten Talents and has seen numerous variations in our kitchen, depending on what kind of milk or sweetener is used. The dates make this comforting beverage rich and satisfying, and blending the ingredients before and after you heat them is what gives the cocoa such a silky texture. For a special treat, top with freshly whipped cream, a drizzle of honey, and a sprinkle of cinnamon.

Makes 4 servings 1 quart milk (whole dairy, grain, nut, or coconut) 2 tablespoons carob, cocoa, or cacao powder 4 to 5 pitted dates, depending on sweetness and size, or subst.i.tute 1/3 cup sucanat, honey, maple, or agave nectar, to taste 2 tablespoons barley malt 1/2 teaspoon vanilla Place all the ingredients in a blender and liquefy on high speed until smooth and creamy. Pour into a saucepan and heat, but do not boil. Blend again, being careful of the heat, pour into mugs, and serve.

Green Tea Chai In India, traditional chai is made with black tea, milk, and sugar, and the flavor is often too sweet for my taste. This remake uses antioxidant-rich green tea and a touch of honey for a healthy alternative. Adding a dash of vanilla or almond extract deepens the spice and adds a captivating aroma to this delicious version of chai.

Makes 3 to 4 servings 3 cups boiling water 4 whole peppercorns 6 whole cardamom seeds 1 stick cinnamon, 2 to 3 inches long 1-1/4 teaspoons freshly grated nutmeg 1-inch piece fresh gingerroot, peeled and thinly sliced 3 to 4 tablespoons loose green tea or 4 tea bags 1 cup whole milk or Mylk (see Hazelnut Hemp Mylk) for a vegan version 1 to 2 tablespoons honey Simmer water and spices for 15 minutes to infuse with flavor; add green tea, cover, and steep for several more minutes, depending on the strength you like.

In a small saucepan, gently heat the milk. Strain tea and spices and combine with the hot milk. Serve in big mugs and add honey or sweetener of choice, to taste.

Mate Latte Yerba Mate has been used for generations by the indigenous people of South America as a natural source of energy and nutrition. Like other green teas that are wild harvested and cultivated in numerous cultures throughout the world, mate is rich in antioxidants and is a natural stimulant. This amazing herb is a good alternative to the daily coffee habit, and is much easier on our nervous system, stomach, and pocketbook.

Makes 3 to 4 servings 1/4 cup loose Yerba Mate or 2 tea bags 3 cups hot, but not boiling water 1 cup warm whole milk or Mylk (see Hazelnut Hemp Mylk) for a vegan version Honey, agave nectar, or sweetener of choice, optional Place the tea in a ceramic teapot or quart jar. Pour in water, cover, and steep 3 to 5 minutes, depending on desired strength.

In a small saucepan, heat the milk, but do not boil. Alternately, use a steamer in an espresso machine and heat the milk for a frothy latte finish. Strain tea into serving cups, add the warm milk, and sweeten to taste.

Morning Meals Living Rise and s.h.i.+ne Granola This fantastic enzyme-rich granola is a favorite breakfast, snack, and travel food for my family. These crunchy cl.u.s.ters store well so we always make it in big batches. Unlike traditional baked and sugar-sweetened granolas, this recipe is made with whole seeds and grains that have been soaked, bringing them back to life, and uses natural sweeteners. The soaking and dehydrating process transforms these whole foods to develop flavor, ease digestion, and nourish us in a profound way. This delicious living granola is easy to prepare and costs a fraction of the expensive packaged breakfast cereals found on grocery store shelves and in the bulk bins of natural food stores.

Makes about 20 cups 1 cup raw sunflower seeds 1 cup raw pumpkin seeds 1/2 cup whole almonds 1 cup flax seeds 2 cups hulled buckwheat 2/3 cup chopped dates 2/3 cup maple syrup 1 cup fresh orange juice 1 tablespoon cinnamon 1 teaspoon cardamom 2 teaspoons sea salt 2 teaspoons vanilla 1 cup ground flax seeds 4 cups organic flaked grains (such as a blend of oats, spelt, barley, wheat, and kamut) 1 cup unsweetened coconut flakes 4 cups grated apple 1 cup plump raisins or soft-textured dried fruit*

*Prunes, strawberries, raspberries, blueberries, apples, apricots, peaches, pears, nectarines, figs, persimmons, mangos, papaya, pineapple, kiwi, cherries, bananas, or goji berries Place the sunflower seeds, pumpkin seeds and almonds in separate bowls and pour 1 quart of water over each. Place the flax seeds in separate bowl, add 3 cups of water and stir. Place the buckwheat in a slightly larger bowl and add 2 to 3 quarts of water. Cover the bowls with a plate or clean cloths and leave to soak overnight.

In the morning, strain, drain, and rinse the sunflower seeds, pumpkin seeds, and almonds until the water runs clear. Chop the almonds into small pieces so they will dehydrate along with the other ingredients, and set aside. Rinse the gelatinous water from the buckwheat very well. This may take several cycles of rinsing and draining before the water is clear. Place all of the soaked ingredients, except the flax seeds, into a big strainer and set aside until ready to use.

Place the dates, maple syrup, orange juice, cinnamon, cardamom, salt, and vanilla in a blender and pulse to combine.

In a large mixing bowl, combine the ground flax, grains, coconut, apple, and raisins or dried fruit. Add the soaked flax seeds, including the gelatinous water, along with the sunflower and pumpkin seeds, buckwheat, and almonds. Using your hands, combine the mixture until all of the ingredients are evenly distributed throughout. Pour in the date mixture and ma.s.sage into the grains and fruit to coat evenly.

If you have an electric or sun-powered dehydrator, by all means use it for this recipe, if not, see instructions for oven dehydrating below. For electric dehydrators, spread the mixture evenly over several Teflex sheets, or use parchment paper, and dehydrate at 108 degrees F for 12 to 14 hours, or until thoroughly dry and crunchy.

If you choose to dehydrate your granola with sun power, use a well-sealed solar dehydrating unit that has good air circulation and will protect it from hungry critters.

Serve with yogurt and freshly cut seasonal fruit for a nutritious breakfast or enjoy by the handful as premium fuel for the body that will last throughout the day. Store in an airtight container for 1 month, or longer.

Note: If the dried fruit is hard and leathery, soak the pieces in a small amount of water for several minutes, or up to 1 hour, to soften before using.

Oven Dehydrating Method: Place the mixture in single layers on baking sheets lined with parchment paper and bake on the lowest temperature setting of your oven, preferably less than 110 degrees F, for 10 to 12 hours, or until thoroughly dry and crunchy. Most gas ovens stay around 100 degrees F from the residual heat that comes from the pilot light and this will work just fine for the recipe. If you are using an electric oven, keep the temperature as low as possible to retain the live enzymes and check with an accurate thermometer if in doubt. If your oven has convection setting, use it because the moving air will speed the drying process, if not, keep the door slightly ajar to encourage air circulation.

When nuts, seeds, and grains are soaked or sprouted the starch within is converted to simple sugars, making them easier for our bodies to digest and a.s.similate. Living foods that are dried at low temperatures retain essential enzymes, if the temperature is kept under 110 degrees F, but these important nutrients are destroyed by higher heat. A food dehydrator is the best way to preserve precious enzymes, however with an accurate oven thermometer; a low oven can also be used for this recipe with good results.

Live Oat and Tropical Fruit Muesli Live muesli is a morning staple of the Esalen Staff Cleanse and a different version of this nouris.h.i.+ng, simple, and quick-to-prepare breakfast is served in the lodge at least once a week. Soaking the oats, nuts, and seeds overnight removes the enzyme inhibitors and transforms them into a living food, making these naturally sweet morsels much easier for our body to digest. I admit that I am terribly fond of bananas and eat them at home, as well as in the tropics, but locally grown seasonal fruit is always the best choice for your morning muesli. Subst.i.tute local fruits whenever possible and enjoy live muesli as an enzyme-rich and satisfying breakfast that will fuel a long hard day's work with sound nutrition.