Vegan Caesar Salad

Having picked up some Romaine lettuce at the Somerville Farmers Market, a caesar salad was destined to happen.

Dressing (dressing adapted from Living On Live Food/ Alisaa Cohen)

In a Blender combine:
1/2 cup tahini
1/2 cup water
2 Tbs lemon juice
2 Tbs Braggs Amino Acids or Soy/ Tamari Sauce
2 tsp dijon mustard
1 big garlic clove
dash of cumin
1/4 cup fresh parsley
Blend everything but the parsley. Add parsley to the blender and blend again.

Croutons

1 packet of tempeh (8oz,) sliced into strips, 1/8" thick
Sesame oil for frying

Fry the strips in a wide frying pan for 2 minutes on each side, until golden brown.
(the picture shows a few of the tempeh strips on the salad. Most of them were cubed into squares after frying and mixed in with the lettuce.)

Mix crouton and dressing with 2 heads of Romaine (you might have dressing left over.)


To learn more about tempeh: check out this article about soy products

What's The Deal With Wheat?

Wheat berries are a suitable choice as a whole grain in the summer as they have a cooling thermal nature to them. According to Chinese medicine, this grain helps calm the mind and can be used as a remedy for palpitations, insomnia, irritability, menopausal symptoms and emotional instability. Wheat absorbs a wide range of minerals from the soil and is said to be a vital food in the process of growth and development. It encourages growth and weight gain so is especially good for children and frail individuals. Wheat, however, should be minimized if one is obese or if dealing with tumors or growths.

Wheat often causes allergic reactions as result of the flour products we normally consume that have been made with flour rancid from oxidation. Wheat flour should ideally be used immediately after grinding. Some people who are allergic to processed flour products can still digest cooked wheat berries or sprouted wheat. 

Wheat Berry Salad

1 1/2 cups wheat berries

3/4 cup chopped walnuts

2 stalks celery, finely chopped

1/2 cup chopped tart dried cherries/ dried cranberries (sweetened with apple juice concentrate rather than sugar) 

1 scallion, white and green parts, chopped

1/2 cup finely chopped parsley leaves

3 tablespoons olive oil

2 tablespoons lemon juice

Salt and freshly ground black pepper

In a large pot combine the wheat berries with enough water to cover the wheat berries by 2 inches. Bring to a boil, reduce heat and cook uncovered for 1 hour, or until tender. Wheat berries retain a firm, chewy texture when cooked. Drain and let cool. Toast the walnuts in a medium dry skillet over medium-high heat until fragrant, 2 to 3 minutes.

In a large bowl, combine the wheat berries, walnuts, celery, dried cherries, scallions, parsley, olive oil and lemon juice. Season to taste, with salt and pepper.

Variation: add beans such as garbanzo or edamame and add your favorite vegetables such as green beans, peppers, asparagus, broccoli, etc’. 

Bulghur Wheat Tabouli

Bulgur is made from boiled wheat berries that are then dried and cracked. To avoid buying oxidized grains, purchase it in a sealed package and once opened, store in an airtight container.

1 cup bulgur

1 cup boiling water

¼ teaspoon sea salt

¾ cup parsley, chopped

2 scallions, chopped

1 tomato, diced

Juice of 1 lemon

3 tablespoons olive oil

2-4 tablespoons fresh mint, chopped

(or 1 teaspoon dried mint)

salt to taste

Place Bulgur in a mixing bowl, pouring over it the boiling water. Cover the bowl and let it stand for

15 minutes. Fluff with a fork and let it cool to room temperature.

Once cooled, gently toss all ingredients together. 

Grow your own Wheatgrass

Place wheatgrass in a container with soil, covered with an additional thin layer of soil, and water regularly until grass is grown. Grind or juice for its cleansing properties. 

Aligning With The Summer Season

Summer is nature’s season of growth and maturity with an abundance of fruits and vegetables ripening in the sun. Nature’s energy is effervescent, making it the season for us to engage in outdoor recreation and soak up solar power. We must learn to flow with the rhythms of the seasons. Otherwise tension is created and disease can be born. 

Since summer is more hot and active, we need a diet that is more cool and light. It is no coincidence that nature provides us with an abundance of locally grown fruits and vegetables. A diet of primarily raw fruits and vegetables (ideally organic) will help us feel lighter, aid in weight loss and keep our energy strong. Enjoy multicolored salads and vegetables, fresh fruits and juices, some seeds, nuts, and grains, and fewer dairy and meat products. 

If you are feeling sluggish or low energy during summer, your meals might be too heavy for this time of year. You might be choosing too many foods of density or perhaps eating too many heavy foods at night. Try having your heaviest meal in the middle to late afternoon to provide better digestion and more restful night’s sleep.

Summer is not the time to overburden the liver, the main detoxifier of the body, with fried foods, processed and chemical foods, alcohol, or too much caffeine. 

While barbeques might take a center role in our social gatherings this time of year, they do not have to reflect in abuse to the body. Offer to bring a big salad or some home made guacamole to be sure you have something nourishing to eat. You can create a more conscious and meaningful experience by enjoying friend’s company when you are not channeling your energy through too much beer or excessive amounts of hotdogs or chips. If you are reliant on alcohol to enhance your feeling of connection or pleasure, you are affirming the disconnect with every sip. 

Balancing The Fire Element in You: 

In Chinese medicine, the summer is governed by the fire element. As individuals, we are all different in the way that we are governed by the different elements. 

People with increased fire may be hot types, full of energy, with red complexions, usually very busy, love to talk and socialize, and may find it hard to slow down or connect to feelings. With summer heat adding to their already excessive fire, a cooling diet of primarily fruits, vegetables, fresh juices and water will be most balancing. 

For people with a weak fire, a more warming and cooked food diet will be beneficial. Spices like cayenne, ginger, or curry will add some fire as well as heat building whole grains such as buckwheat and millet. 

One of the tools to assess the state of the fire element in your body is by looking at your tongue. The tongue should be moist and pink. If it is red, the heart energy might be too strong. If the tongue is pale, it may be a sign of weakness in circulation of oxygen and nutrients via the bloodstream. A coated tongue usually indicates poor digestive functioning.   

Summer is a time to recharge the batteries with solar power. Drinking water should be a primary focus and keep the body loose through movement and stretching. 

This is a time to shine from the inside out.

Summer Cleanser and Sweet Treat Recipes

Post Party Liver Flush

Overdid it at a party last night? Start your day with the following recipe on an empty stomach:

1-2 lemons squeezed

1 Tbs cold pressed extra virgin olive oil

2 cloves of garlic, minced (may substitute with ginger)

4 ounces of warm water

Blend and drink. 

After drinking, wait a short while and then enjoy a cup of herbal tea of fennel seeds, fenugreek or peppermint. You can eat breakfast half an hour after the tea. 

'Chunky Monkey' Ice Cream (serves 2)

4 bananas

2 tsp vanilla

handful of walnut peaces

4-5 pieces of dark chocolate squares (or preferably 1 Tbs of raw coco nibs)

optional: 1 Tbs maple syrup.

Preparation: peel and cut bananas into chunks, spreading chunks on a plate (or parchment paper) and freezing with some space between each piece. (Once frozen, they can be piled in a container in the freezer.) 

Blend the frozen bananas until creamy with the vanilla. Add in the nuts and chocolate. Top with sweetener if needed. 

Variations: Blend with cocoa powder/ Blend with cinnamon/ Switch nuts and chocolate for berries.

Mango Pudding (serves 2)

3 ripe mangos

1 cup shredded coconut

1/2 cup berries + extra to top

Mix in food processor (add enough coconut to make mixture thick). Place in small cups, sprinkle berries and/or coconut flakes on top. Refrigerate for 20 minutes and serve. 

Summer Recipes

Summer is the peak of the season for northeastern fruit such as peaches,cherries, raspberries, blueberries, and melons. Many of our favorite vegetables, such as tomatoes and sweet corn are best when picked at thepeak of ripeness and eaten while still very fresh. This is a great time of year to visit the farmers markets.

Enjoy seasonal fruit for breakfast or a snack.
Make a salad of fresh local tomatoes, basil, peppers, cucumbers, and onions.
Grill fresh sweet corn in the husk with your summertime barbecues. If the corn is very fresh, it needs very little cooking and can even be eaten raw.
Grill vegetable kebobs with onions, peppers, tomatoes, summer squash, and eggplant.

Cold Soba Noodle Salad

8 ounces soba (buckwheat) noodles
6 cups water
1 bunch sunflower sprouts or pea shoots, chopped
1/2 cup chopped red radishes
1/2 cup chopped celery
1/2 cup chopped cucumber

Dressing:
1/2 cup finely chopped fresh basil
1 tablespoon toasted sesame oil
1/4 cup tahini
2 tablespoons tamari soy sauce
2-inch piece grated fresh ginger
Juice of 1/2 lemon
Put soba noodles into a pot of 6 cups boiling water and cook until tender, no more than 8 minutes. Rinse with cold water when finished cooking.
Mix all vegetables and noodles in a large bowl.
Combine ingredients for dressing in a separate bowl, then pour dressing over noodles and mix well.


Summer Barley Salad

1 cup barley
2 ¼ cups water
¼ teaspoon sea salt
2 bunches arugula
½ cup sunflower seeds
1 carrot, chopped
½ bunch scallions, finely chopped
2 tablespoons olive oil
Juice of 1 or 2 lemons

Place barley, water and salt in a pot. Bring to a boil; reduce heat to low and simmer, covered for 45 minutes.
Wash arugula and chop into small pieces.
Place sunflower seeds on a cookie sheet and toast for 5 minutes in a 350-degree oven, being careful not to burn them.
When the barley is cooked, let it cool and then transfer to a large mixing bowl, mixing it with all ingredients. Add salt and pepper if desired.


Late Summer Corn Salad

4 ears of corn
½ small red onion, diced
½ green bell pepper, chopped
½ red bell pepper, chopped
½ bunch cilantro, minced
1 tablespoon olive oil
Juice of 1 lemon
Sea salt and pepper to taste

Boil corn in a large pot for 5-10 minutes. Remove from pot and cool by running under cold water. Cut kernels from the cobs and place in a large mixing bowl.
Mix with all other ingredients.