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Seaweed was a traditional food of the first peoples of the Pacific Northwest. The
mineral and micronutrient content of seaweed is extraordinary. It contains rich
amounts of iodine, and not far behind is calcium .While seaweed has very little
fat, many varieties do contain some protein as well.
According to multiple literature sources, all seaweed in the Pacific
Northwest is edible. This does not mean that all of them are palatable
however. If you plan to forage for seaweed get a good manual before you go.
Some seaweeds, are also rich in B vitamins, including vitamin B12. Nori is one of the few plant-based foods that contains B12, a critical vitamin for cognitive function. Seaweeds also contain omega-3 fatty acids as well. Many chemotherapy drugs are notorious for causing deficiencies in micronutrients, protein and also suppression of the immune system and red blood cells. The nutrients found in seaweed as well as a substance called fucoidan, is very helpful in decreasing these side effects.
One of the simplest ways to incorporate seaweed into your diet is with dried nori. Dried nori can be found pressed into sheets and is often used for rolling sushi; however, it can be crushed and sprinkled on the most basic foods: eggs, pasta, fish and soups.
Scallion, Walnut and Nori Scramble
2 teaspoons pastured butter
3 green onions, chopped
2 cloves fresh garlic, minced
4 pastured eggs, beaten
2 dried nori sheets
2 tablespoons walnuts, crushed
Sea salt and crushed black pepper to taste
Heat skillet to medium-high, add butter. Sauté green onion and garlic for 1 minute. Add eggs and stir for 1 minute. Crumple dried nori as you would a piece of paper. Sprinkle on top of eggs and stir. Add walnuts and remove from heat.
Prep time: 8 minutes
Copyright 2009, Genevieve Sherrow, Original Recipe.
Here's an interesting link: http://www.edibleseaweed.com/
Curried Cabbage with figs
I brought the farm stand green cabbage back home and thought to make a curried dish from it. I also wanted to use some ripe figs from a tree in the backyard. Its been an untypically hot summer for the last couple of weeks which means there are a lot of fruits and late vegetables ripening.
1 green cabbage
1 red onion
5 cloves of garlic
3 large green figs
1.4 inch ginger
3 pinches of salt
1 tsp of curry
4 to 5 TBS olive oil
I sliced the onion into thin strips and minced the garlic. These were added to a cast iron skillet heated with the olive oil. The onions and the garlic were semi browned and then the garlic was added. After ten minutes or so the cabbage and sliced figs were added, as well as the spices, and cooked without a lid for 15 to twenty minutes or until wilted.
The dish has an almost buttery, and mildly eastern flare without being overpowering to the palate. People who might be having taste alternations due to chemotherapy might enjoy this dish not only because of the flavor, but because, depending on how long you cook it, it still maintains some crispy crunch.
Steamed Butter Clams
We gathered clams early in the morning when the tide was at approximately -0.85. It seemingly was not nearly low enough to gather the smaller Manila clams, but Butter clams were abundant. Several Herons were out feasting on crabs and some clams that were too close to the surface, as were a couple of Eagles.
6 Butter Clams
1 bottle of white wine
2 TBS of fresh Thyme
4 TBS of butter
6 cloves of garlic
3 TBS of Avocado Oil
Slice onions and mince garlic. Add oil to a stainless steel deep pot, and heat oil. Add the onions and the garlic and brown slightly. Add white wine to the mixture. You may want to add a cup or two of water. Bring to a gentle boil and add butter and thyme, quickly followed by the clams. Cover the pot and steam until the clam shells open. Discard unopened clams. Those in my family that enjoy eating clams (I'm a vegetarian), enjoy dipping a hearty bread into this broth. One of my daughter's prefers this dish using red wine instead of white. Both wines act as a good seasoning, and as a solvent for extraction of minerals.
I gathered a crateful of Italian plums from my neighbor's yard. There's only so many plums you can eat... However, chutneys are a great way to use the fruit.
6 cups of plums, sliced and seeds removed
1 cup of maple syrup
1.5 cups apple cider vinegar
4 tsp salt
2/3 cup of chopped red onion
2 cloves of garlic, minced
4 tsp mustard seeds
2 TBS grated ginger
Mix the vinegar and maple syrup and bring to boil in a pot. Add the rest of the ingredients and stir. Reduce the heat to a simmer and cook for 45 to 50 minutes. Stir frequently. The mixture should thicken to the point of a sauce.
These scrumptious grape leaf warps are originally from the Meditterian/Greece and are usually made with lamb meat. But we're going to make a vegan version that has a good amount of protein.
1 cup dried rice, basmati
4 TBS Virgin Olive Oil
1 lemon (juice of)
4 TBS of parsley
1 onion, minced
1/2 cup of walnuts
2 cloves garlic, minced
salt to taste
Prepared grape leaves
Preheat oven to 375 degrees.
Add olive oil to pan and heat. Add the uncooked rice to the oil and slightly toast for about five minutes. Add the rice to a pot of boiling water.
While rice combine parsley, onion, garlic, walnuts, salt.
To a olive oil add the mixture and brown. Add cooked rice and stir.
Lay out grape leaves on a cooking pan. Add 1 TBS of the mixture to each leaf and wrap. Drizzle lemon juice and olive oil and cook for 45 minutes.
Chewy and Tangy Artichoke Sandwich
For those of you that might be experiencing taste changes, or texture sensitivities; or if you just enjoy this flavor and chewy texture regardless, here's a sandwich to try.
1 jar of artichoke hearts in water base
2 slices of gluten free bread
1 slice of Daiya cheese or 1 slice of Swiss cheese
2 TBS of veganaise or aioli
2 to 3 fresh leaves of basil
2 TBS of virgin olive oil or avocado oil
Lay the slices of read on a clean counter or plate and apply veganaise/aioli. Remove to three artichoke hearts from the jar and hold them over the sink to drain, briefly. Layer them onto one slice of the bread. To the other slice of bread add basil leaves and then the slice of cheese. Bring the two pieces of bread together.
To a skillet add the oil and heat. Add the sandwich and lightly toast on both sides.
Dandelion and Arugula Salad
This recipe is an example of using bitter foods. The two bitters are the arugula and the dandelion greens. Raspberries and are added for their nutritional value but also for offsetting the bitter taste somewhat.
1 cup of arugula
1 cup dandelion greens
1 cup spinach
1/2 cup fresh raspberries
1/2 avocado, sliced
1/2 cup chopped hazelnuts
2 TBS olive oil
2 TBS balsamic vinegar
1 TBS lemon juice
Combine the greens, berries, avocado and nuts. In a separate bowl combine other ingredients. Mix.
Chili Paste Salmon
This is one of my favorite recipes because its fast, easy and delicious. It can also be made from entirely Pacific Northwest grown and caught food. The day old left overs can also be made into a soup. I love the fennel as part of this recipe. It is a carminative herb that helps to decrease gas and bloating after eating.
1 fresh fennel bulb, sliced
5 pieces of salmon
1 lemon, juiced
1 to 4 TBS of chili paste
1 cup chopped cilantro
1 can of regular coconut milk
Preheat oven to 375 degrees.
Line a large frying pan with sliced fresh fennel. Arrange salmon on top of the fennel, skin side down, and drizzle with lemon juice. Spread a layer of chili paste on top of the fish followed by the cilantro. Pour coconut milk over the ingredients in the pan. Cook fish uncovered over low heat for 20 to 25 minutes or until fish flakes easily with a fork.
Carrot, Ginger and Arame Salad
Arame is a seweed that contains a good amount of iron, iodine, calcium and magnesium. All these minerals are important for proper metabolism. Seaweeds have been traditionally used to promote hair growth as well.
1 cup dried arame
3 cups carrots, peeled and grated
2 tsp toasted sesame seed oil
2 TBS sesame seeds
2 TBS tamari
2 TBS lemon juice
2 TBS grated fresh ginger
2 TBS umeboshi vinegar or apple cider vinegar
Soak the dried arame in water for 5 minutes. In a large bowl combine carrots and arame, Ina separate bowl mix sesame oil and seeds, tamari, lemon juice, grated ginger and vinegar to make a dressing. Toss arame and carrots with this dressing.
(From Cooking through Cancer Treatment to Recovery, 2015)
Note the picture is of hijiki seaweed.
Fall Lentils Pacific Northwest Style with Plum Chutney
The PNW twist with this recipe is that we add apples to the lentils instead of potatoes. Apples will imbue a sweetness and supply some substance. The flavor is savory, and the plum chutney adds some zip, and color.
3 cups of lentils
6 cups of water
10 cloves of garlic, minced
1 TBS curry spice
1 TBS of fresh ginger
2 TBS of cumin
2 branches of broccoli, chopped
4 small apples, sliced and halved
Salt to taste
In to a pot add water and lentils turn on heat to medium. After the lentils have cooked for about an hour add the rest of the ingredients. Cook for another 30 to 60 minutes on low heat. You may have to add more water to cover the lentils. Serve in a bowl, and add a spoon full or two of the plum chutney. To add a little heat to the flavor you can use hot sauce or add cayenne pepper to taste when adding the other spices.
Chocolate Covered Figs
Right about now figs are ripe in the Pacific Northwest. Its a great time to harvest and dry/dehydrate them. Or you can go to your local coop or store and purchase some dry ones.
I like this recipe because its a dessert with a small amount of sweet to it, for those times when you'd like a little something , but don't want to spike your insulin levels. Figs have a good amount of fiber and the recipe adds a little tumeric for antioxidant effects.
1/2 cup or 4 ounces dark chocolate, broken into chunks
1/2 tsp grated orange zest
1/2 tsp dried tumeric
8 dried figs
Line a baking sheet with wax patper. Use a double boiler to melt chocolate, and stir constantly until chocolate is melted. To the melted chocolate add the orange zest and tumeric. Remove chocolate from the heat. Using tongs, hold fig by its stem and dip the bottom into the chocolate and place on the wax paper. Repeat with other figs. Let chocolate on figs harden.
A note about dark chocolate: dark chocolate contains a flavonoids which act as antioxidants to protect the body from inflammatory damage. The flavonoid also aids in reducing insulin resistance by helping cells to respond to insulin appropriately. But remember a little goes a long way.
(from Cooking through Cancer Treatment to Recovery; Demos Health Publishing, 2015)
Wild Mushroom Tacos with Collard Slaw
Wild Mushroom Tacos
4 trumpet mushrooms
1 scallop or onion
2 TBS olive oil
Organic Corn Tortillas
Sautee sliced scallop in olive oil until slightly wilted. Add sliced mushrooms and salt. Cook until soft. Turn off heat and add thyme. Warm Tortillas.
1/4 cabbage, sliced
5 collard leaves sliced very thin
1/2 red onion sliced thin
1/4 cup of apple cider vinegar
1/4 to 1/2 tsp of cayenne
1 to 2 tsp of maple syrup
To a bowl add and mix all ingredients.
Add mushroom mixture to warmed tortilla, and add slaw onto. Enjoy!
Stuffed Acorn Squash
I'd seen a recipe for stuffed squash and though what a fabulous idea. I, however, thought I'd alter the recipe to make it a little more seasonal and regional. I like the idea of using acorn squash because its a rich source of beta carotene and soluble fiber. The beta carotene is great for eye sight and also skin regeneration. The soluble fibers are essential for good gut health, feeding and nurturing both the gut bacteria and also the gut cells that line the whole intestinal track.
1 Acorn squash (baked until soft but still able to maintain form)
1.5 cups real sour dough bread, small pieces
1 onion, slices
3 TBS minced garlic
1 cup of sliced Chanterelles
1 cup of sliced Shiitakes
1/2 cup of chopped Hazelnuts
1 TBS butter
2 TBS olive oil
Salt to taste
Optional: 4 TBS Cognac
Sautee onions, garlic in olive oil until slightly translucent. Mix Sour dough bread, mushrooms and hazelnuts in a separate bowl. Prior to adding mushroom mix to the pan with the onions and garlic, add butter over medium flame, and then add mushroom mix. Stir frequently. As mixture is cooking down add cognac and continue to cook until mushrooms are soft and bread appears like stuffing.
Remove seeds from squash.
Use the stuffing mixture to stuff the acorn squash.
Place stuffed squash on a oven pan and cook for 20 minutes at 350 degrees.
Mushroom and Walnut Pate (from 'Cooking through Cancer Treatment to Recovery' Demos Health Publishing, Inc.)
1 cup walnut halves
1/2 cup of butter
1/2 onion, chopped
1/4 pound of shiitake mushrooms, chopped
1/4 pound of chanterelle mushrooms, chopped
1/4 pounds of portobello mushrooms, chopped
1 to 2 TBS of garlic minced
1/4 cup parsely, chopped
1/2 tsp thyme
1/2 tsp salt
2 TBS olive oil
In a frying pan spread walnuts in a sinlge layer and toast over low heat for twn minutes or until fragrant. In a large frying pan melt butter and add onion, garlic, parsley, thyme, salt stirring until cooked. Mix in mushrooms until soft. Place this mixture and the walnuts and olive oil into a blender and mix. It will form a paste. Place in a container and refrigerate for at least four hours.
Serve on crackers, bread, vegetables, etc.