Fast Food For Vegan Meals

Add basil to hummus and be ready to swoon with delight

Quick And Wholesome Snacks That Satisfy

Lately I’ve been working more than usual and spending less time at home, let alone in the kitchen. Even so, I’ve also been making food for several people who are currently unable to cook for themselves, and have significant dietary limitations. Ordinarily I enjoy such a culinary challenge, finding it stimulating to figure out what to feed folks who can’t eat what, dairy, fats or sugar. This week, however, preparing for two memorial services and fighting off an ear infection left me tired, vulnerable, cranky and dizzy (vertigo is often triggered by those dang ear/sinus conditions).

In such a situation, cooking is not very appealing, yet wholesome, nurturing food is more important than ever. Over the years, I’ve come up with a handful of speedy meals that are both easy to make and satisfying. Unlike a lot of fast food, these snacks and small meals leave me feeling better, not worse. All are plant-based foods suitable for vegetarians and vegans as well as hungry people in a hurry. For lunch today, my five year old granddaughter asked for yogurt and Granny Granola with bananas. We have this often, appreciating the play of flavors and textures as well as the fact that it can be ready in a hot minute.

Good For You Goodness

High in protein, our current house granola is delicious with yogurt (soy or whatever), stirred into cookies, or eaten out of hand. I don’t include almonds anymore since my dentist told me to knock off the hard nuts, but walnuts are crunchy yet too soft to do dental damage. I don’t add dried fruit because it gets rock hard after being mixed in with the oats, but we always add some kind of fresh fruit, whether chopped apples, peaches or pears, or bananas, blueberries, or raspberries. Sprinkle some over a fruit crumble for a lovely streusel topping, or stir some into melted bittersweet dark chocolate and spoon onto waxed paper for irresistible crunchy candy.

Granny Granola

1/2 cup avocado oil
1/2 cup coconut oil
1/2 cup maple syrup OR brown rice syrup
1/4 teaspoon sea salt
8 cups old fashioned rolled oats
1/2 cup each of walnuts, sesame seeds, hulled pumpkin seeds, hulled sunflower seeds, flax seeds and pumpkin seeds

Preheat oven to 350 degrees F. In a large bowl, combine all ingredients and stir to coat, then spread mixture evenly in a large, rimmed baking sheet. Bake for 15 minutes, then stir the mixture and spread evenly again. Return to oven and bake for another 10 minutes. Let cool, then store in tightly sealed canning jars. Makes about 8 cups (the seeds fall into the cracks somehow).

Happy Hummus

For those who can’t tolerate dairy, homemade hummus makes a delicious butter and cheese substitute. Tucked into pitas or slathered on sourdough rye rounds, it can be dressed up or down with the flick of the wrist. I buy mysteriously deep flavored Safinter smoked paprika in three versions; mild, which is gentle and tasty; hot (which is very hot indeed); and bittersweet, combining medium heat with a lovely mellow sweetness. Sunflower butter or almond butter works as well as tahini, a dash of lime juice instead of lemon adds enticing zip, while a swirl of pesto lifts ordinary hummus to a new level. To make the satiny-smoothest hummus, try blending ingredients in the order below, processing them longer than usual.

Velvet Hummus

3-4 tablespoons tahini, sunflower butter or almond butter
1 large organic lemon, juiced, rind grated
2 cloves garlic, coarsely chopped
1/2 teaspoon sea salt (or to taste)
1-2 tablespoons fruity olive oil OR avocado oil
1-1/2 cups cooked garbanzos, rinsed and drained
1-2 teaspoons bittersweet smoked paprika (or any)

In a food processor, combine tahini or whatever you choose with 1 tablespoon lemon juice and puree until very well blended (about 1 minute). Use a rubber scraper to push material from the side of the bowl back to the bottom and process for another 20-30 seconds. Add garlic and salt and process for another 30-45 seconds. Scrape the bowl again, add oil and 1 cup of garbanzos and process for about a minute. Scrape the bowl again, add remaining garbanzos and puree for another minute or more. Taste and adjust lemon juice, salt and garlic, adding water 1 tablespoon at a time to get the density/creaminess you want. Now add smoked paprika and process for 15-20 seconds. Store in covered glass jar in the fridge for up to a week. Makes about 1-1/2 cups.

Kale On Speed Dial

This fast and fabulous dish takes only a few minutes, smells tantalizing, and tastes great warm or as leftovers. Anything that combines kale with garlic is good already, but adding meaty chickpeas makes it a meal.

Kale With Chickpeas And Garlic

1 tablespoon avocado or olive oil
3 large cloves garlic, chopped
1 big bunch kale, cut into thin ribbons (chiffonade)
1/2 onion, chopped
1/2 teaspoon sea salt
1-1/2 cups cooked chickpeas, rinsed and drained
1/4 teaspoon freshly ground pepper
Lime wedges

In a wide, shallow pan, combine oil and garlic over medium high heat until fragrant and golden. Add kale, onion, and salt, stir to coat, cover pan and cook until lightly wilted (2-3 minutes). Stir in chickpeas, add 1-2 tablespoons of water, cover pan and heat through until chickpeas start to pop. Season to taste with pepper and a squeeze of lime juice. Serves 2 as a main dish, 4 as a side.

 

 

 

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Pre-Season Tomatoes For Best Flavor

Fabulous tomatoes are a little sweet and a little salty

Build Brix With Compost, Then Add Sea Salt

Given that the Maritime Northwest is not exactly prime tomato territory, it’s not super surprising that I’m often asked for tips on growing tastier tomatoes. From soil temperatures and nutritive quality to the varieties we’re growing, there are quite a few factors that influence the flavor of all fruits and vegetables. For starters, planting heat lovers in cold soil is enough to stunt their growth, and can even cause them to lose ground a bit. Grown as annuals in this climate, tomatoes have just a few months to develop to their full potential, and even a modest check can make a big difference to overall performance.

In addition, both over-watering and using high nitrogen fertilizer can dilute food crop flavors. Italian farmers traditionally teach that tomatoes must be grown on the dry side to develop the boldest flavor. What does that mean? Early in the season, water weekly as needed, carefully wetting down soil only, since foliage diseases love wet leaves. By August, allow the top inch or two of plant soil to dry out between waterings. By late September, letting foliage start to wilt a bit (not completely) between waterings will persuade the last fruits to ripen fully.

The Tasty Role Of Compost

When planting tomatoes, mulch generously with mature compost to bring out the best of their natural flavors. Compost mulch is as important for good tomato flavor as fertilizer, because it helps plants build and store natural sugars called brix. Brix is a measurable indicator of sugar content, and high brix counts give every edible from tomatoes to turnips a more nuanced and complex flavor profile. Compost also improves soil quality and texture, making it easier for roots to penetrate dense or airy soils, and promotes strong, sturdy plants by encouraging vigorous root growth. Roots are sometimes called “plant anchors”, keeping them upright while keeping them well nourished, and wide ranging roots can glean water and nutrients even from poor soils. Since most compost is close to pH neutral, it helps to balance acidic or alkaline soils as well (many edibles prefer pH neutral soils).

Such assistance in providing plants with nutrition is especially important for tomatoes, which are what’s known as gross feeders, meaning they require a lot of food to succeed. Tomato plants in pots will need frequent feeding (as in every 10-14 days), because fertilizers get washed out by repeated waterings. Plants in the ground can spread their roots a lot further, so feeding them once or twice a month is plenty. Where weather is unpredictable and variable, don’t rely on pelletized time-release fertilizers, as they don’t work when soil temperatures are below 70 degrees F. Instead, supplement both potting soil and garden soil with compost, and use natural fertilizers that combine quick and slow-release foods.

Pre-Seasoning With Sea Salt

Besides offering my tomato plants a mild, balanced organic fertilizer, I also give them kelp meal and/or a liquid seaweed extract. When tomato stems break before the fruit has a chance to ripen fully, the problem may arise when we use inadequate water-soluble fertilizers, especially common when tomatoes are grown in pots. Liquid seaweed extracts help strengthen weak stems by supporting steady plant growth even when cold nights follow warm days, a notoriously unhelpful occurrence. As a liquid or as meal, kelp combines micronutrients and trace elements with plant hormones and growth stimulants that promote root growth, improve stem and foliage density, and increase chlorophyll production. Kelp extracts also contain traces of sea salt. Aha!

For years now, I’ve enjoyed amazingly flavorful tomatoes, thanks to a strange little “secret”; pre-seasoning with sea salt. Surprisingly enough, a single dose of salty seawater (1 cup of seawater per quart of tap water) can greatly improve tomato flavor. After recently recounting this to some friends, I realized that I was forgetting how I came up with that recommendation, and dug out my old research notes. Here’s the story: For about a century, New Jersey was one of the top tomato growing regions of the USA. However, about 20 year go, those famous tomatoes were losing their savor. Eventually, various field trials and studies revealed that changes in commercial fertilizer ingredients had resulted in reductions of measurable sodium in the rich New Jersey soils.

A Little Salt, A Little Sugar

Though too much salt can kill plants, they need a little bit to develop their fullest flavor. Where soils retained sodium, tomatoes had greater variety and concentrations of the sugars and acids that influence the tomato flavor profile. As every Italian cook knows, a rich red pasta sauce needs both a pinch of salt and a pinch of sugar to come into balance. The farmers found that adding compost to soils helped plants build brix, and amending salt-stripped field soils with mined sea salt boosted soil levels of sodium, chloride, and many other minerals in trace amounts. Rather than soaking their fields with seawater, farmers use an agricultural product called SEA90, a version of which is available to home gardeners as well. Once the sweet/salty soil balance was restored, so was the robust, bold flavor of those famous tomatoes.
Home gardeners who don’t live near a source of fresh sea water can find a wide range of sea salt and mineral soil supplements here:

www.SeaAgri.com 

As one researcher reports:
“For growers interested in conducting a small trial to evaluate the effect of salt fertilizer on tomato taste here is a suggested protocol: Use 46 grams of to treat an area 4 square feet or land area needed to grow one tomato plant. Apply the treatment by mixing the SEA-90 product into the soil at time of planting. Flag the treated plant and perform your own personal taste test by comparing the treated fruits to other fruits of the same tomato variety from another part of the field. Leave some border space between plants when sampling fruits for comparing treated and untreated plants.

An alternative approach is to use sea water from the Atlantic Ocean. {Or Pacific, of course} 1300 ml (or 0.35 gallons) of sea water contains about 46 grams of salt which is enough to treat one tomato plant. Apply this seawater as a soil drench around the base of the plant two weeks after transplanting. To prevent leaf burn, do not allow the seawater to touch the leaves.”

Onward, right?

 

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Why Not Eat The Weeds?

Add a little bitter cress to your next salad

Native Nibbles And Winsome Weeds

As every gardener knows, weeds are always with us. When we prep and plant beds, whether for ornamentals or edibles or both, removing weeds is almost always a large part of the process. However, as I’ve matured, I’ve found myself growing more relaxed about the presence of weeds. Watching a haze of happy pollinators including hummingbirds (!) feasting at the flowers of plants I was itching to yank makes me pause before pulling. Why not wait a little longer and let the beneficial critters eat their fill? It’s also fascinating to see how many pollinators are showing up, not just bees and bugs and birds but wasps and yellow-jackets as well.

These last are treated like the weeds of the insect world, fit only to die, but a recent study reveals that wasps are in fact important as predators and as pollinators (as are mosquitoes, by the way). For years, it was claimed that wasps are hairless, therefore not effective as pollen packers. In fact, many kinds of wasps are covered in fine hairs that make them quite good at transporting pollen. Here’s a link to a very recent study (published last week) that highlights the ecological contributions made by these maligned insects. Like so many things we humans love to hate, we are quick to remember that wasps can sting but slow to recognize that they also eat aphids and prey on destructive caterpillars and pollinate all sorts of plants, from figs to orchids.

Want to know more? Check it out:

https://www.sciencedaily.com/releases/2021/04/210430093209.htm

Some Weeds Are Still Weeds

That said, some weeds are definitely still on my hit list, especially those that are fast growing and difficult to remove. Even so, it’s worth learning more about the plants we call weeds before we remove them wholesale. For one thing, many of the common plants that make themselves at home in our gardens are beloved by bees, providing nectar and pollen when there’s little else available. In addition, many underrated plants are also both edible and surprisingly flavorful, making intriguing additions to the salad bowl, adding a tasty tang to egg dishes, and adding refreshingly spunky flavors when used as garnish for grilled fish or poultry.

Like what? Well, for starters, how about hairy bitter cress? AKA Cardamine hirsute, I’ve called that pesky little critter many unkind names for its super annoying habit of shooting scads of seeds everywhere, including into my face and eyes. When you yank out a succulent little rosette, consider giving it a rinse and adding it to your next salad. The frilly leaves add a peppery nip to blander greens such as tender young dandelion foliage. The flavor is sometimes compared to watercress, but it puts me more in mind of the zippy taste of radish seedpods (though not as crunchy). A member of the mustard clan, bitter cress gains heat as the plants mature, though it seems like a new crop appears every time I turn around, so there’s never a shortage (damn it).

Bitter Greens, Classic Or Unusual

And dandelions? But of course! Dandelions are much prized in Europe, where they are still carefully gathered every spring. The foliage tastes mild in early spring, but heats up as summer approaches. If you like bitter greens such as arugula, endive, or radicchio, you may want to add a few mature dandelion leaves, slivered into a fine chiffonade, to a bowl of warm brown rice or buckwheat groats. Some folks roast the roots, while others still make wine from the cheerful, shaggy flowers. With so many uses, it’s amazing that these useful plants aren’t snapped up for the kitchen instead of tossed on the compost heap.

I was delighted to learn that bishop’s weed (Aegopodium podagraria) is not only edible but quite flavorsome. This pernicious spreader is the bane of many gardeners, being very eager to grow and extremely hard to eradicate. The variegated form is still sold at nurseries, and I admit that the plant is quite pretty, especially the variegated form. However, it’s utterly implacable, so if someone offers you a few starts, resist, resist, resist! If you, like me, inherit a patch, relentless removal may eventually allow you to plant something else but until every scrap has vanished and no more appears for at least a couple of years, I recommend covering the infested area with deep wood chip mulch piled generously over several layers of heavy burlap sacks. Until such time as bishop’s weed is vanquished, take revenge in adding the young foliage and flowers to salads etc.

Natives To Nibble

Plenty of native plants that appear spontaneously in gardens are usually weeded out, yet quite a few can make good eating. Snipped into salads and smoothies, sprinkled into sandwiches and wraps, tucked into tacos and omelets, our wildlings deliver a potent punch of flavor and nutrients. A favorite among these is Miner’s Lettuce (Claytonia perfoliata), common throughout the Pacific Northwest. Valued as a pleasant spring green for millennia, this willing little annual got its nickname from goldrush prospectors who used it to avoid scurvy, a trick they learned from native people all along the west coast. Miner’s lettuce is easily grown from seed (Ed Hume carries it; it enjoys cool, moist conditions and can be sown along with early lettuces and peas.

Wood sorrel (Oxalis stricta) is another wild thing that’s found in almost every backyard at some point. Like French sorrel (though not related), wild sorrel adds a light, refreshing tang to salads and makes a piquant garnish for creamy soups. My grandkids call it ‘lemon clover’ for the citrusy savor. Stinging nettles, another are also highly prized, used fresh for spring soups and dried for teas and tisanes. Do wear gloves when you pick and prepare them, as the sting is no joke. Years ago, the father of my children fell through the rotting floor of an old chicken coop into a head-high stand of extremely vigorous stinging nettles.

What Stops the Sting

Fortunately he wasn’t allergic to the nettles, as he was pretty well covered with the little stingers (such a situation could be life threatening to someone who was). Even so, it took longer than he appreciated to soothe the rash that resulted. The trick is to wait for at least ten minutes before trying to rinse or brush off the stinging chemicals. Once these chemicals dry, gently wash the skin with mild soap and water, then pat affected areas with a dilute solution of vinegar. If you aren’t near water, gently dab on the juice of a large dock weed, which helps neutralize the sting. To remove any lingering nettle hairs, gently press duct tape or packing tape on ares that remain painful; pulling away the tape will usually remove the tiny, irritating hairs. Usually.

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Celebrating With Flowers

May Day is on the way, are you ready?

Nurturing Neighborliness on May Day

This week has been rainy and cool and I’ve been eagerly eyeing local flowers; will they last another few days? A strong of warm, dry days brought on a flurry of flowers, but many hastily browned off in the unseasonal heat. At this time of year, there’s always something lovely waiting in the wings but I have a special reason for wanting to find flourishing flowers by Friday. Saturday is May Day, and I want to celebrate the old tradition of making flower-filled May baskets for friends and neighbors. It’s such a simple way to give a little pleasure to our neighbors, and something that’s pretty much guaranteed to please. Who wouldn’t be heartened and comforted to find a little bundle of beauty hanging on their doorknob?

When I was a child in Massachusetts, kids all over the country spent the last days of April making little baskets to fill with flowers. The first day of May was observed almost exclusively by children as a simple celebration of the arrival of spring. We delivered our little baskets as secretly as we could, dangling them on our neighbors’ doors, ringing the bell, then rushing, giggling, to hide in the nearest bushes. We’d watch happily as our elders graciously pretended not to hear or see us, loudly expressing their pleasure in our sweet, childish offerings.

Simple And Informal

In elementary school, the art teacher taught us several ways to make baskets. In kindergarten, we rolled construction paper into cones and pasted on paper strips for handles. By grade school, we mastered baskets made like a paper cocked hat; fold a letter sized sheet in half length-wise, then again (but lightly this time) in half width-wise. Bring the two ends of the folded edge in and up to create a cone with a closed point. Fold the upper edge flaps down to make the pointy little “hat”. Flip the hat upside-down and it becomes a little basket. Tape or staple on a handle of paper or ribbon, line the cone with waxed paper or an old plastic bag and it’s ready to fill with flowers, bunched up, with their cut ends rolled up in a damp paper towel. Making these little flower bundles takes me straight back to Second Grade art class and my immense pride in mastering the art of the May basket.

As for the filling, almost anything will do. I always searched the spring garden for whatever was in bloom, which could vary wildly depending on the length and severity of the Massachusetts winter. Usually the mini bouquets combined fragrant lily of the valley and sticky azalea blossoms with velvety pansies, and they always included a few bluebells and dandelions. Though adults see them as weeds to eradicate, children and bees see dandelions as beautiful, like glowing, shaggy little stars. Just as I did, my grandkids now appreciate the adorable way that hollow dandelion stems curl up at the base, forming tight little coils.

Handwoven heart baskets are fun for kids to make

Enjoying The Common

This year, the grandkids are making some now-traditional living May Day garden baskets, using saved pint-sized cardboard berry boxes. Lined with waxed paper, the flat boxes are filled with a handful of potting soil, then clumps of moss, the ubiquitous wild violets and tiny lawn daisies are tucked in to make enchanting mini gardens. For these, we use criss-crossed pipe cleaner handles, taped and stapled for strength since planted baskets are heavier than the usual kind. It’s devastating to see a lovingly filled basket hanging upside down from a door knob, its broken flowers scattered, so sturdy handles are a must.

We’re also making woven paper heart baskets in cheerful colors to fill with handfuls of garden bounty. This Friday, I’ll be filling several dozen of them for a special project, as well as making some for neighbors, so finding a lot of flowers will be especially important this year. They don’t have to be fancy flowers; in fact, the more common, the better. Part of the joyfulness of such artless tussy-mussies is the way they turn the ordinary extraordinary. If we walk by a tangle of rank grass and dandelions, we may smile a bit at their golden cheer, but a single blossom begs and repays more careful inspection.

The Intricacy Of Nature

Indeed, even a carelessly chosen assortment of the most common of garden blooms becomes beguiling, rewarding close attention with unsuspected beauties. Examine almost any flower with a magnifying glass and you’ll discover a wealth of astonishing details, from delicately frilled petals to stamens temptingly tipped with trembling anthers laden with pollen in various shades of cinnamon and gold. Nature is famously generous, pouring out beauty unstintingly, and with seemingly endless levels of detail. No wonder bees love to burrow into the heart of each blossom, wriggling in a dance of delight; it must be like having a luxurious wallow in a soft, cushy pillow while enjoying a delectable dinner from an insect’s point of view.

No matter what the weather will do this week, I’m not really worried about finding enough flowers to fill my little baskets. I’ve got my eye on a large patch of calendulas, always cheerful and sunny in citrus colors. My daily stroll takes me past vacant lots bright with clouds of forget-me-nots in spring-sky blue, and sheaves of Spanish bluebells in blues, white and pink. No matter where I walk, I’m sure to find as many dandelions as any heart could wish. I’ll fill in any gaps with sprigs of rosemary, lemon balm and mint for added fragrance, as well as some variegated Euonymus and trails of Vinca minor, all too abundant in local alleys. Even if I’m all I can find are these most plentiful and ordinary of garden blooms, they’ll still make enchanting little bouquets to greet each recipient with the sight and scent of spring.

 

 

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