Tag Archives: recipe

Tropical Raw Energy Bars With Pumpkin Seeds

I am a chronic meal skipper, so at the start of every new year, my promises to myself are always about food.  I try to challenge myself to prepare ahead of time, and then have healthy grab and go items. Eating homegrown is so satisfying, and it can be an important way to retrain yourself into new ways of eating things from your garden.  But even knowing that, prepping takes time. So I have created strategies to have healthy options at the ready.

One of my success stories is a no bake bar that is comprised of raw foods. This recipe uses two farm ingredients, banana and pumpkin seeds.  I am drying macadamia nuts right now, and in the future, those would make a lovely addition.

I use a mix of ingredients to combine into a snack bar full of energy providing nutrients.  In general terms, the additions are of two main categories:  ingredients that will make things stick, and ingredients that need to be stuck together. Prep time under 10 minutes plus refrigeration.

DSC_0586

sticky ingredients” can be:

coconut milk, almond milk, nut or seed butters, ripe banana

things to stick ingredients” can be:

Oat bran, ground flax seed (these two or similar ones will create the body of the bar) dairy free or regular chocolate chips, seeds like chia, hemp, sunflower kernels, pumpkin seeds, coconut flakes…

I then use carob or cocoa powder to flavor the lot.

Here is roughly my process:

Every time is different, but today, I put some pumpkin seeds through the grinder (or if using the food processor, I put them in whole), add in some sunflower kernels, chia/flax/hemp seeds, some coconut flakes (the big ones) some nuts, dairy free or regular chocolate chips, coconut milk, granola, almond milk, carob powder or cocoa powder.  Added flax seed bran, and oat  bran, and added bran until it was a good consistency to press into a pan.

I just put in what I have.  I add only enough of the milks to smoosh it all together.  I think the addition of  a glob of almond butter and ripe smooshed banana makes the bars rich and satisfying.  I then just press it into a square pan, and top with more coconut,  pressing the coconut into the top of the bars.

I have always mixed this in a large bowl, but today I made it in a food processor since I had it out and ready to go.  I find that it is easy to use the back of a large spoon to press it all into the pan before topping with more coconut.

DSC_0587

I then I cover the pan, and pop it into the fridge, and I will cut them into squares after a couple hours. I keep them in the fridge, and then put a couple in a travel container to carry with me. I keep key ingredients on hand so this takes just a few minutes. It could be served as a healthy desert too!

I should be making these every week….now there is a New Year’s resolution I can stick with!

The Lima Bean Squash Taco with Homemade Kraut

I decided to cook up some of my heirloom Christmas lima beans and make a casserole.  With a lot of work to do in preparation for the National Heirloom Expo, I need my energy.  I had the food processor out with the shred blade on, as I was already making my pipinola (chayote) kraut.  I was also sitting on several pounds of zucchini from a farm trade that I made with our local CSA.  I decided to just keep shredding and make a taco seasoned dish that I could use throughout the week. Here is what I did:  I had cooked the Christmas lima beans on low overnight in the crockpot with water enough to cover, and 1/2 of a Sweet Onion. I was already planning on using the beans, so I thought that all I needed was some more vegetables.I shredded one half of a large Hawaiian Sweet Onion, One large Zucchini, one pipinola(chayote squash) 2 orange habanero peppers, and 5 pickled hot peppers.  I then poured the shredded veg into a bowl, and pulsed 2-3 cups of the now room temperature cooked lima beans.  I added them to the bowl, and added two packages of taco seasoning, a sprinkle of sea salt, and a cup of breadcrumbs.  I mixed it all together and pressed it into a 9×9 square pan, baking it at 350 degrees for an hour.

I’ve been making homemade kraut for several weeks now, as a means of capturing the harvests that come and go at both the farm and garden. The salty zing of the sea salt brine is welcomed after a hot day in the field.  I thought, why not?  Add it to the taco.  I am happy to learn that this one taco casserole makes two completely different dining experiences.  Fresh out of the oven, it is warm and comforting, with melted cheese and steamed rice for an evening meal, but the next day, it is bright and light as a chilled lunchtime taco with the ice cold kraut.

Since I am doing a lot of physical labor, I need a lot of food energy to get me through the day, so this homegrown, healthy taco had enough staying power to keep me going. Granted, my farmer portion was probably a bit larger than many would make.  Overall, it was a simple feast made out of farm and garden goods.  I will certainly make it again soon.

Try experimenting, I am sure carrots or pumpkin would be equally nice additions to the taco.  Just think in terms of a meat loaf minus the meat.  You can add two beaten eggs to the mix as well, or add chopped boiled eggs if you are a hungry one like me. As for the kraut, I have made a wide variety of them in my initial experimentation.  It is all based around what is in arms reach. I have a few chili peppers producing now, and I always keep fennel fronds near.  Though I am not a seaweed (limu) collector, I support those few that do here in Hawaii.  I have been using seaweed as the majority of the salt in the recipe, topping off jars with just a bit more salt for fermentation.  If you haven’t read it, you may enjoy my earlier post on my summer fermentation trials with pipinola (chayote)

DSC_0753

Aloha from Squash and Awe

Spoonable Heirloom Chili Pepper Oil

No matter whether you like your meals spiced mildly or for maximum heat, here is a simple way to capture the delightful tastes of heirloom chili peppers.  This ten minute process will allow you to keep some summer heat long after production stops, or for those of us with come and go chili seasons, it captures the bounty until it returns.

Ghost, Thai Dragon, Lemon Drop, Hawaiian, Fish, Cayenne, Banana, Jalapeno
Ghost, Thai Dragon, Lemon Drop, Hawaiian, Fish, Cayenne, Banana, Jalapeno

When I returned from the Ozarks, there was a wide array waiting for me to select from.  I decided to make a nice hot version with the sun ripened fresh chilis.  You can make a mild oil by using mild green chilis, then up the heat with ripe ones.  The olive oil diffuses the flavor in a way very different from hot sauce.  I like to start with a couple handfuls of peppers fresh from the plants.  I cut off the stem end, and reserve the cuttings for my fire-breathing flock of hens.  Cayenne tends to be the top poultry pleaser. They often get into a scuffle over the pepper bits.  I have read that it is healthy for them, just like chilis are for us.

Then simply drop the trimmed peppers into the food processor container that is fitted with the chopping blade. Be careful not to breathe in the crushed chili fumes, as it will irritate your lungs.  Some people prefer to use safety glasses and gloves as well.  This process allows the food processor to do most of the chopping, instead of you, but use caution regardless.

pulsed peppers

Pulse them to a fine chop, and add a bit of olive oil at the end, so to make the mixture easy to pour.  Garlic lovers:  peel and add a couple of cloves to the container and pulse them right along with the chilis.

Minced chilis ready for the olive oil
Minced chilis ready for the olive oil
A good organic olive oil is added
A good organic olive oil is added

With a rubber spatula, scrape the sides of the container as you pour the chili mix into a clean 1/2 pint or pint jar.  I make this by the pint, because I use it in so many things.  It adds a refined chili infusion rather than over the top heat. Top off the jar with more good quality organic olive oil. Place on the lid, and shake lightly.  I will leave this jar on the counter overnight for the flavor to set, then invert the jar onto a plate, and place in the refrigerator.

Inverting the mixture allows the chilis to be dispersed evenly
Inverting the mixture allows the chilis to be dispersed evenly

As the oil is refrigerated, it will solidify.  Turning the jar every couple of hours, or at least once before it is solidified, will make the chilis more evenly dispersed. When I use up the top 1/2 of the jar, I often add more oil and mix it in with the glut of chilis that sunk to the bottom of the jar.

Maximum heat, and mild

I like to take a heaping spoonful, and use it as you would use olive oil in any recipe.  I use it mixed with basil, garlic, and rosemary to marinate my pumpkin slices on the grill.  It is lovely mixed into stir fry, with greens, spaghetti sauce, and mixed into plain rice.  The olive oil will return to liquid at room temperature, so spoon out what you need, and return the jar to the fridge for storage.  Try dragging a piece of toasted garlic bread through it, or drizzling over pizza instead of pepper flakes.  The uses are endless, and it will make a well seasoned meal in minutes.  This oil should last a couple of months in the refrigerator.  Mine rarely lasts, simply because it is a part of so much of my cooking.  Enjoy this little bit from pepper paradise!

Vegan Squash Soup With Cilantro and Fennel Fronds

Vegan Winter Squash soup with fennel and cilantro

In honor of the Gettle Family’s farm visit, I tried to get my vegan game on by creating this lovely little number. Great for that window of opportunity, when you have last season’s squash on the counter, and new Spring herbs sprouting in the garden…or on your windowsill.

Recipe:

I made a homemade mushroom simple stock in a crock pot the night prior. Just bits of stems and some onion, salt and pepper, set the crock pot on low overnight. The next morning I added one can of good quality coconut milk, then used a blender to puree. Be cautious with putting the lid on tight when blending hot soup! In the last blender batch, I added a handful of the tips of young fennel fronds, and cilantro leaves. I removed most of the stems. I added a touch more salt and it was done.

Top with a pretty fennel frond. I have served this soup hot or chilled, and also have spiced it up by adding a dollop of Thai Yellow curry and serving the chilled soup to hungry beach goers.

Enjoy!

Simple Pumpkin Curry Recipe

Simple Pumpkin Curry

I practically live on this highly adaptable recipe that I change depending on what is in the field.  I use a crock pot set on low all day, so that I can stay outside well after dark.  You can use a range top method as well.

The basics:  One can coconut milk, one can water, one to two cube(s) vegetable or chicken bullion, roughly 3-4 lbs of fresh pumpkin or winter squash.  I fill the pot up with the pumpkin since I have plenty! (peeled while raw, and cut into 1 1/2″ chunks) any other vegetable of choice, including green beans, tomatoes, chayote, carrots, red pepper…really anything) two to three fresh chills (optional but I use homegrown Thai Dragon for heat) three cloves chopped garlic, two big rounded tablespoons of Thai curry paste (yellow, red, green or Masaman all work great. Look in the Asian food aisle.) Then a handful of farm fresh basil (I am currently growing the heirloom licorice basil.) In the following image, I included mustard seeds for a change, with daikon, chayote since they were taking over the garden! Cook over low to medium heat until the pumpkin breaks down into soft chunks. It tastes even better on day two.  Serve over rice of choice. Share with friends…Enjoy!OLYMPUS DIGITAL CAMERA