Kabocha Squash Soup- Vedic Style

This ruggedly cute squash packs a flavor punch! Full of nutrients and belly warming nourishment, this is one of my winter favorites. It is loaded with vitamin C, beta carotenes, and all the goodness of the autumn harvest. My favorite squashes have edible skin. Like most fruit and vegetables, the greatest nutrient density of squash, lies in the skin. Make sure to always buy organic or spray-free produce for this reason. It’s a little ridiculous to throw these choicest veggie cuts away! On the other hand, if you can only find conventional produce, make sure to skin them, for this is where the pesticides and other toxins are concentrated.

Added into this soup are warming Ayervedic herbs. These medicinal herbs are known in the west as simply spices, but if one begins to research these plants, the wisdom of the Indian pharmacopeia and culinary tradition, is illuminated. As Hippocrates said “Let food by thy medicine, and medicine be thy food.”

Just for fun let’s look at these delicious spices in a little more depth.

Fenugreek-

In traditional Chinese medicine, fenugreek is prescribed for kidney abnormalities and related problems such as backache, liver ailments, loss of libido, impotence, premature ejaculation, testicular pain, hernias, painful menstruation, menopausal symptoms, lymphadenitis, microbial and fungal inections and edema of the legs. In Ayurvedic medicine it is used for rejuvenation, as an aphrodisiac, a diuretic, for digestive complaints, dyspepsia, coughs, colic, bronchitis, constipation, gout, arthritis, elargement of liver and spleen and as a breast enhancer. Externally fenugreek acts as an emollient and is used as a poultice for local inflammation of the skin, cellulitis, boils, ulcers, abscesses, burns, eczema, dermatitis and chapped lips, the poultice being prepared by soaking the powdered fenugreek seeds in hot water.. It is also one of the best and most commonly recommend herbs to stimulate milk flow in breastfeeding mothers.

Tumeric-

Tumeric is becoming world renowned or its anti-inflammatory properties. It is used as a carminative and stomachic in the treatment of digestive disorders such as flatulence, bloating, and appetite loss. Turmeric is used internally as boiled powder, fresh juice, and confection and externally as paste, oil, ointment, and lotion. It is also applied topically for ulcers, wounds, eczema, and inflammations. In both the Ayurvedic and Siddha systems of medicine, a turmeric paste is used topically to treat ulcers and scabies. It has been used in Indian households for its antibacterial action, and to prevent bacterial infections on wounds. Turmeric also has a long history of use for its anti-inflammatory and antiarthritic effects. As in India, it is used in China, Japan, and Korea for a range of indications including, Amenorrhea. Turmeric has been investigated for its cholagogous influence on the secretion of bile, pancreatic, and gastric juices. It is currently being evaluated for its anticarcinogenic and antimutagenic properties.

Cumin-

Is reported: to reduce superficial inflammation and pain; aid and normalize digestion; reduce pain experienced during indigestion, flatulence, and bloating; purifies blood; act as a female tonic by reducuing inflammation of the uterus; helps to stimulate milk flow; acts as a aphrodisiac; and reduces itchy skin.

Although there are more spices called for in this recipe, this gives all of you lovely readers, an idea of the power of spices. Almost all spices are also herbal medicines. The alkaloid and medicinal complexity of spices is imparted through their flavor. A meal rich with flavor complexity (i.e. one that includes salty, sweet, acidic, bitter, astringent, and spicy) will be a meal rich in nutrient density. In the right proportions these flavors highlight and uplift one another.

So, with out further ado……

Ingredients-

• 1 Kabocha Squash- cubed with the skin on & seeds removed
• 2 large white or yellow onions
• ½ cup cultured butter
• 3-4 tbsp full mineral salt (Celtic, Himalayan, Realsalt from Utah ect.)
• 2 tbsp whole fenugreek seeds
• 2 tbsp curry powder (almost all curry powder contains tumeric powder
• Optional- 1-2 tsp tumeric powder (add more if you are wanting greater anti-inflammatory and immune building benefits)
• 1 tsp cumin seeds
• 3 large garlic cloves
• 4 bay leafs
• Large tea kettle of water (optional)

Preparation-

Cube the squash with a big, hearty knife. You can save the seeds for toasting another time or compost. Slice onions and mince garlic. Heat large tea kettle of water .

In thick bottomed soup pan, melt butter. Once melted add onions, fenugreek seeds, cumin seeds, salt, and garlic. Stir until aroma begins to become pronounced. Add curry powder and stir well. Once onions are soft and slightly translucent, add the cubed squash cover thoroughly in onion/spice mixture. Cook together for 5-10mins to drive the flavors into the squash.

To speed the process of turning this into soup, add hot water from kettle until all of mixture is covered by 1-2inches of water. Cover and heat for 30 minutes or until squash in tender. Once the squash is tender, turn off the heat, and wait for the concoction to cool sufficiently for blending. Remove bay leafs, and blend away. (I often return the bay leafs to the soup once blended for further flavor enhancing.) Reheat to desired temperature, and consume with gusto.

For extra comfort in the dark winter months or when feeling emotionally tender serve with raw cheddar cheese melted over rye sourdough bread. Soooooooo Gooooood!

A Very Comforting Baked Oatmeal Dish

This is an imaginative approach to oatmeal that a friend of mine, Katy, invented while needing an inexpensive nutritionally sound breakfast that could be eaten on the go. From her gastronomical adventures came this scrumptious masterpiece. Baked oatmeal, what dull name for a wonderfully delicious and hearty breakfast (or anytime treat!) I also like that this dish is a healthy approach to breakfast baked goods. I am personally not a fan of pastries. They make me sleepy, bloated, and grumpy. I almost always need to crash in the afternoon, if I have eaten refined carbs in the morning. This dish however leaves me feeling full, energized, and happy. It is also always a hit, morning or evening! All the folks I have cooked this for love the warm nourishing oats, spiced with tart apples, cinnamon, vanilla, and some good old warming comfort.

This recipe is a perfect example of traditional cooking methods applied in new and interesting ways. The oldest known cultivated oats were found in caves in Switzerland that are believed to belong to the Bronze Age. For the last couple thousand years they have been carried by trade all through Europe, Russia, and North America. Oats has been a traditional food in the northern isles of Europe for thousands of years. I feel a connection to my ancient Celtic grandmothers through this cereal grain.

Our ancestors understood how to cook and work with the food that they grew to best utilize the nourishment available. There was literally countless generations of observation error to find the foods that offered the greatest nourishment, and wisdom of how to properly prepare these foods to access this nourishment. These ancient ones didn't have much leeway when it came to survival. Preparedness as well as, utilizing the cultural wisdom of their elders, ensured not just survival but ability to thrive. There were recipes passed down through the generations not just because they tasted good, but because they were nourishing and healing.

What many of us today don’t realize is that whole grains, while a traditional food and important nutrient source, also contains phytic acid an anti-nutrient. This acid blocks the uptake of many of the nutrients within whole grains. Traditional cooking practices from all over the globe, utilize soaking and fermentation, to remove the phytic acid from grains and legumes.

"Phytic acid is well documented to block absorption of not only of phosphorus, but also other minerals such as calcium, magnesium, iron and zinc. It also negatively affects the absorption of lipids and protein. I would guess that one reason this is true is because phytic acid also inhibits enzymes that we need to digest our food such as pepsin (which helps break down protein), amylases (convert starch into sugar for digestion) and trypsin (also used in protein digestion). While whole grains have a much higher mineral content than processed grains, we won’t get the full benefit of that nutrition if phytic acid blocks us from absorbing it."
from http://www.thenourishinggourmet.com/2010/09/phytic-acid-in-grains-and-legumes.html

Oats is especially high in phytic acid, and requires a longer soaking time than other grains. Our ancestors knew this and would soak and ferment their whole oats to remove the phytic acid. I only buy whole oats because they have a longer shelf life, and there is a reduced chance of rancidity. Once soaked over night, whole oats, cook in just a couple of minutes and is a super easy, nutritious, and quick breakfast.

As with all good recipes it is adaptable and can be shifted to ones personal preferences. I have slightly changed this recipe from what I first learned, and I hope you do as well.

Cheers to Katy!

Ingredients-

• 4 cups whole oats
• 2 tbsp whey, plain yogurt, kefir, buttermilk, or if you are allergic to dairy try apple cider vinegar or fresh lemon juice (check out http://thenourishingcook.com/1-whey-cool/ for more info on how to make whey yourself!)
• 1-2 cups raw milk or rice milk (Yes, I am a raw milk advocate, a story for another time!)
• 8 pastured organic eggs
• 2 tbsp vanilla extract
o ½ tbsp pumpkin spice powder ( OR 1tbsp cinnamon &1 tsp allspice & nutmeg)
• organic apples
• 1 ½ cups seasonal fruit (blueberries, peaches, bananas, raspberries, blackberries….)
• tbsp virgin raw coconut oil OR cultured organic butter
• ½ cup sunflower seeds
• ½ cup pumpkin seeds
• 2 pinches of salt
• stevia extract
• raw wild honey or raw agave

To make this dish WILD add one cup fresh elder berries, wild blueberries, huckleberries, 1/4 cup seeded rose hips, or any other wild crafted berry. (Remember the only the blue elderberries are edible, and they must always be cooked before consumption.)

Preparation-

Cover and soak the oats in warm water with 2 tablespoons whey or other choice of fermented goo for 7-24 hrs. I usually do this the night before.

Once you are ready to get hopping, pre-heat the oven to 415F. Take a large rectangle cake pan, add the coconut oil or butter to pan, and let heat in the oven until melted. This is a good thing to set the timer on 3 minutes for, especially if you are extra sleepy.

Core and slice apples very thin- 1/8th inch. Layer these on the bottom of the pan, once the coconut oil or butter is melted.

Strain the oats, until all of the obvious water is removed. Add the eggs, vanilla, spices, & salt. Mix well. Now is the time to use your best judgment, and I know its hard the first time, so keep it simple. Add 1-2 cups milk. If you add more milk it will be a bit more like custard, less milk will be a bit more like a cake. There is no way to go wrong here, just use your preferential judgment. I like it more on the custard side of things.

If you like stevia (and I do in this dish!) add as much as will sweeten to your taste. I don’t give an exact amount on this because every stevia powder and extract is different. There is no true consistency in my experience, and each person's palate has different sensitivity to this herb. I really like stevia with oats, the oats mellows out the “fake” sweet flavor that can sometimes be overwhelming with stevia. If you don’t like stevia sweeten to taste with a ¼ cup of agave. Add 1 1/2cups of seasonal fruit diced into nice bite size slices. Mix well, and pour concoction into the cake pan. Sprinkle on sunflower seeds, pumpkin seeds, or any other nuts you like on the top.

Bake at 415F for 40-50mins. Check with fork, and if the fork comes out clear, remove from heat, let cool & set for 5 minutes.

TO serve I recommend a heaping scoop, drizzled with honey and topped a good chunk of butter, cream, or a serious dollop of almond butter. Enjoy!




Health Facts about Oats-

Oat bran has the lowest GI at 50, rolled oats at 51 and good old porridge at 58 so eating any form of oats first thing in the morning will help to keep you going until lunchtime.

Oats are also jam-packed with essential vitamins and minerals, such as:

Calcium – essential for the immune system

Magnesium – needed for more than 300 biochemical reactions in the body!

Iron – transports oxygen and carbon dioxide to and from cells

Phosphorus – forms and maintains bones and teeth

Manganese – activates more than 20 enzymes and regulates blood sugar levels

Vitamin B5 – essential for your brain, your nerves, your hair and your skin

Folic acid – critical during pregnancy and essential for brain and nerve functions

And their high fiber content means your digestive system is stimulated and your cholesterol is kept nice and low.

Ginger-Mint Salad Dressing

This is a super easy dressing that is perfect for any garden salad, and is a great accompaniment for an Asian influenced dinner. Although it is just as fine for all occasions, and takes 2 minutes to make!

So simple and so good!

Ingredients-

• 30 grams fresh mint leaves (or 30 mint leaves there about)
• 1 large thumb of ginger (grated)
• ¾ cup of organic apple cider vinegar (with the mother)
• ¾ cup olive oil or grape seed oil
• 2 tbsp raw local honey
• 2 tsp salt (or to taste)
• 1 small garlic clove (minced)

Preparation-

Mince garlic and grate ginger. Measure out and add all ingrediants to blender. Blend until mint is thoroughly pulverized and the mixture looks a bit creamy.

Serve on favorite green salad.