Golden Milk



Hello Healthy Ones!

This is a blast from the past! In March of 2013 I posted this recipe for Morning Comfort Drink - aka GOLDEN MILK! Well, imagine my surprise when all of my friends started talking about this new amazing concoction featuring the shining star of anti-inflammatory - super spice, TURMERIC, as though it was unheard of ever before! 

Turmeric looks similar to Ginger.


Since turmeric is currently soaring in popularity right now, making its way into everything from lattes to ice cream, I thought it was about time to repost this recipe and rebrand it as not only a comforting alternative to coffee in the AM, but a relaxing drink with which to end your day. Turmeric is a spice made from the powdered rhizome of an Indian plant. It has long been a popular spice found in curries, but it is beginning to branch out. Be sure to use a bit of black pepper along with turmeric for boosted efficacy and absorption. 


GOLDEN MILK

for a

Morning or Evening Comfort Drink

2 serves
Ingredients:
2 c. water
2 T. unsalted (organic) Raw Almond Butter or 1/2 c. almonds soaked overnight
1-2 t. turmeric (depending on tastes)
½ t. cinnamon
¼ t. ground pepper or 2-3 peppercorns
½ t. vanilla extract or ¼ stick vanilla pod
½ t. grated ginger or ginger juice or 1 knob of fresh ginger
1 -2 pitted Medjool dates
optional: ½ banana, 1 brazil nut, 1 T. Flax meal, chia or hemp seeds keep in mind the more you add, the more “meal-like” this beverage becomes.

Method:
If you are using a high-speed blender, blend all ingredients until warm.
You might want to avoid using whole nuts, seeds and peppercorns if your blender is not capable of a fine puree.  If using a traditional blender, blend altogether until well mixed and then transfer to a saucepan and heat through.


In India and other parts of the East, spices have been used to flavor foods since antiquity. Did these early cooks realize many of the spices they used each day where also protective from many chronic conditions such as heart disease, diabetes and hypertension? Common herbs and spices, as well as fruits and vegetables, contain powerful antioxidants such as polyphenols which helps squelch the fire of inflammation, so be sure to use them liberally. Beware the salt, instead use flavorful citrus zest and juice for extra zip without the extra sodium, fat or calories.


Slàinte! 

ENJOY! 




Uncle Don's Local Market - Mushroom Growing Workshop!

The sign is not all that's new at Uncle Don's Local Market!
Have y'all noticed anything new at 1610 Frederica Rd. these days? YES, Uncle Don's Local Market has a new sign, but that is not all!
Don and Hollie have expanded this fabulous Island gem to feature more of what we love it for. More Produce, More LOCALLY SOURCED and Georgia made Gifts, Wines, and other great stuff you know you can't live without! I was so excited to hear about and see the expansion of Uncle Don's I decided to write a little blurb about it.

Stopping in to see Don and Hollie, and the Market's new digs (they have taken over the front of the shop where Lee Watson's Antiques used to be located) made me feel very nostalgic. I have given cooking demo's at Uncle Don's, sold Leafy Cafe to Go-Go take away items there, and in the very early days, Don and I made a "Nutrimercial" together. We were both newbies in the social media and local produce world. I think he might kringe if he knew I was reposting this video, but heck, I think it is C-U-T-E and so are Don and Hollie! I feel in love with them right from the start and many of y'all have too. I knew instantly - Uncle Don's Local Market would be on St. Simons to stay!. Check this out:



Hahahah! Lets do this again Don!!
Hollie's sense of style and taste is evident, as always, throughout the Market decor and curated selection of gifts and yummy wines. Besides all that, what is even more exciting?? - classes. Yep, starting on February 19th with a MUSHROOM GROWING CLASS!. That's right - learn to grow your own specialty fungus. Do you know how nutritious mushrooms are? That's where I come in. Unfortunately, I will not be there to attend but here is a recipe for you to use for the mushrooms you will be growing in your own backyard, if you attend.

Mushroom Growing Class at Uncle Don's Local Market, Sunday, Feb. 19th - CALL 912-634-1610

Here are 5 reasons Mushrooms are good for your health:
1. Increase your Vitamin D! That's right, mushrooms are the only fruit or vegetable source of this critical vitamin which we all seem to be in need of these days.
2. Boost your immune system! by increasing the production of antiviral and other proteins that are released by cells while they are trying to protect and repair the body’s tissues. A later study showed that these mushrooms promoted the maturation of immune system cells-called dendritic cells-from bone marrow. 
3. Mushrooms are full of antioxidants! To help repair tissue damage, fight off free radicals, etc. Usually associated with colorful fruits and veggies, even this beige beauty is chock full!
4. Boost your metabolism! Mushrooms contain loads of vitamin B2 (riboflavin) and vitamin B3 (niacin): B vitamins are vital for turning food (carbohydrates) into fuel (glucose), which the body burns to produce energy. They also help the body metabolize fats and protein. 
5. Contain Good-for-your-Bladder Selenium! studies show that the higher the level of selenium, as measured in blood serum, the lower the risk of bladder cancer AND, selenium also boosts the immune system and fights free radicals too!

As for flavor - think UMAMI! Yes, that extra taste sensation which literally translates to YUM! To chefs and food lovers, it’s a satisfying sense of deep, complete flavor, balancing savory flavors and full-bodied taste with distinctive qualities of aroma and mouthfeel and mushrooms are full of it!

Shitake "Umami" Dumplings w/tofu and bok choy
Dumpling Ingredients:
  • 1 pkg. Teriyaki style baked tofu
  • 1 sm. head cauliflower
  • 1 c. green onion, chopped
  • 2 c. bok choy leaves
  • 3 cloves garlic, minced
  • 1½ c. fresh shitake mushrooms
  • 1 T sesame oil
  • 2 T soy sauce or tamari
  • 2 t. minced ginger
  • 2 t. miso paste, white or yellow
  • 1 pkg. Dumpling Wrappers
  • water for sealing dumplings

  • Peanut Sauce Ingredients:
  • 4 T peanut butter
  • 4 T soy sauce
  • 2 T rice vinegar
  • 2 t. maple syrup
  • 2 t. minced ginger

  • Method: 
Chop tofu into cubes and break the cauliflower into pieces, trimming off the large stems. In a large skillet, heat the sesame oil on medium high. Add the cauliflower and sauté for 3 minutes. Stir in the garlic and cook for another minute.
Add the tofu, green onion, shitake mushrooms, miso, and ginger. Stir to combine then add the bok choy. Sauté for another 1-2 minutes then pour the soy sauce over the veggie mixture. Cook for 8-10 minutes until the water from the bok choy and shitake is released and cooked off.
Remove from heat and let cool for about 5 minutes. While the veggies are cooling, combine all ingredients for the Peanut Sauce in a bowl and whisk together until smooth.
Transfer the veggie mixture from the skillet into a large food processor bowl. Pulse for 2-3 minutes for 10 seconds at a time until you reach the desired consistency. You want it to be mostly smooth but not a homogenous paste. (so still a tad chunky)
Place a dumpling wrapper on a lightly floured surface. Spoon one heaping teaspoon into the center of the wrapper and carefully moisten the outer rim of the wrapper. Fold the Dumpling in half and press the edges together to seal them, making sure to remove all air from the center. Pinch the sealed edges in a visually pleasing fashion (or leave them flat) and cook them in a lightly oiled pan over medium heat for about 2 minutes on each side. Watch them as they tend to brown quickly.  Serve with Peanut Dipping Sauce! 

See you at Uncle Don's! Be there or be L7!

Slainte!
MiMi





Happy New Year - Matcha Latte Recipe!


Matcha Latte

Matcha Latte in Simon van der Ven cups

Hello Healthy Ones!!    Happy 2017!  🎉


Yes, I realize its been a while since I've posted a recipe. This does not mean I've stopped cooking or stopped loving or stopped sharing. 2016 was a busy year filled with exciting ventures and at certain points, the Leafy Cafe Blog suffered from neglect.

In 2016 I held Food for Life Cooking and Nutrition classes in Maine and Georgia.  Leafy Cafe moved from being a "real" cafe back to being a "virtual" cafe, I prepared hundreds of meals for various clients and coached others on their journeys to optimal health. And the most exciting of all, in 2016 I saw a dream come true; Wellness Adventures at Stafford House on Cumberland Island in Georgia. That's correct, the universe took its time to deliver this opportunity, but it was worth the 16 year wait. All of the stars finally aligned for myself along with three fabulous, experienced yoga instructors to provide four wellness/soft adventure getaways which we dubbed "Nama-STAY!"

2017 looks to be as fun and busy with more wellness adventures scheduled for Cumberland Island and another on a mountain top in Maine! Cooking classes are in the planning stages, and best of all, my first cookbook is in the works! Look for Leafy Cafe Cooks, a FREE ebook download, coming soon! Here is a sample recipe which I have been working on for the book. Let me know if you try it by leaving a comment below!

Serves 2

Ingredients:
3 cups non dairy milk (I like almond or cashew for this)
2 T Almond Butter
2 T Coconut Butter or Oil
2 t matcha green tea powder
Optional:
1/4 t powdered ginger
1/8 t ground cardamom
1 t maca powder (this is a powder made from a magical Peruvian root which tastes like a malt flavor)
1 t sweetener of your choice
pinch sea salt

Method:

1. Warm non-dairy milk in a saucepan over low heat or microwave one minute. You can also use a milk frother/steamer which is what I do because I have 3 (yes 3) of them. I love this appliance!
2. Pour warm milk into the blender with all other ingredients and blend, or use an immersion blender
3. Pour into your favorite mug or cup and top with cinnamon.

I love to use these beautiful, handmade cups for matcha. They are made by a very talented Maine potter, Simon van derVen.

If you like this recipe, you might also enjoy my recipe for Morning Comfort Drink. You can find it HERE if you scroll down on the page after clicking the link.

Slainte!






Strawberry Chia Preserves

Strawberries and Prayers

Hello Healthy Ones and Greetings from Maine!

Its full-on Summer and that means berry-season here in Maine. Our weekly CSA share (Community Supported Agriculture) from Heritage Home Farm could not have started soon enough. This week's bounty included freshly picked ORGANIC strawberries! Heritage Home Farm is newly certified by Maine Organic Farms and Growers (MOFGA) as an organic farm WHOOP WHOOP! AND, how lucky are we to live right down the Ridge?!. Eitan, Elizabeth and baby Samuel are our neighbors and our farmers providing us with fresh. locally grown organic veggies all Summer long.
Elizabeth sent a message home with David regarding the strawberries. "They are small, but make Great Jam!" Well, that was all I needed to prompt me. But traditional jam is so sugar-filled, and I often have trouble getting it to "jam-up", you know, set to that perfect consistency. If you add pectin to help with the consistency, you need to add even more sugar. What to do? How about a low sugar option using chia seeds for thickening instead of pectin and stevia or maple syrup rather than super-refined white sugar? Well, I did both types for a taste comparison later. Here are the recipes, stay tuned for the results... Can't wait to try either of these on my home-made dairy-free cultured nut cheeses! 


Easy Chia & Fruit Jam
Ingredients
2 c. chopped fruit (in this case Strawberries!)
2 T. lemon juice
2 T. honey, agave, maple syrup, or sugar OR 1 - 2 t. Stevia Extract
2 T. chia seeds, more if needed

Method:
Prepare the fruit as needed.
Cook the fruit until it starts to break down
Remove from heat and stir in the sweetener, I used maple syrup, and lemon juice.

Stir in the chia seeds.
Let stand for a few minutes to thicken.
Transfer to containers for storage for up to 2 - 3 weeks in fridge, longer in freezer.

Microwave Jam

Somewhat Traditional Strawberry Jam (Microwave)
Ingredients:
Equal weights of fruit and sugar, in this case I use my scale in metric grams. 500. fruit  and 500 grams fine sugar. You can estimate with cups but it might not "jam-up" as well. I also grate a half apple and add a bit of citric acid or squeeze a bit of lemon juice to help with the thickening. You can see from this recipe how much more sugar is needed for traditional styles of jam. 
Method:
Briefly blend the fruit and place in a large microwave-proof bowl with the sugar. Microwave on High for 3 mins, then stir well. Microwave for a further 3 mins on High, stirring after. Finish with a further 2 mins, add a squeeze of lemon juice if desired, then pour into warm sterilized jars. Once bottled and cool the jam is ready to eat. Will keep in a cool, dark place for up to 6 months. Keep in the fridge once opened.

Other things to try with Preserves and Jam:
Combine fruits, Such as Strawberries and Rhubarb, mixed Berries, etc.
Add chopped Crystal Ginger (mixed in thoroughly) during final stages before placing in jars.
Top the jam with a small amount (1 - 2 t.) of your favorite liqueur such as Grand Marnier (orange) or Chambord (raspberry). after bottling, before sealing jars.






Have a Safe, Happy & Healthy SUMMER!


Sláinte!


Strawberry Chia Preserves


Hello Healthy Ones and Greetings from Maine!

Its full-on Summer and that means berry-season here in Maine. Our weekly CSA share (Community Supported Agriculture) from Heritage Home Farm could not have started soon enough. This week's bounty included freshly picked ORGANIC strawberries! Heritage Home Farm is newly certified by Maine Organic Farms and Growers (MOFGA) as an organic farm WHOOP WHOOP! AND, how lucky are we to live right down the Ridge?!. Eitan, Elizabeth and baby Samuel are our neighbors and our farmers providing us with fresh. locally grown organic veggies all Summer long.
Elizabeth sent a message home with David regarding the strawberries. "They are small, but make Great Jam!" Well, that was all I needed to prompt me. But traditional jam is so sugar-filled, and I often have trouble getting it to "jam-up", you know, set to that perfect consistency. If you add pectin to help with the consistency, you need to add even more sugar. What to do? How about a low sugar option using chia seeds for thickening instead of pectin and stevia or maple syrup rather than super-refined white sugar? Well, I did both types for a taste comparison later. Here are the recipes, stay tuned for the results... Can't wait to try either of these on my home-made dairy-free cultured nut cheeses! 


Easy Chia & Fruit Jam
Ingredients
2 c. chopped fruit (in this case Strawberries!)
2 T. lemon juice
2 T. honey, agave, maple syrup, or sugar OR 1 - 2 t. Stevia Extract
2 T. chia seeds, more if needed

Method:
Prepare the fruit as needed.
Cook the fruit until it starts to break down
Remove from heat and stir in the sweetener, I used maple syrup, and lemon juice.

Stir in the chia seeds.
Let stand for a few minutes to thicken.
Transfer to containers for storage for up to 2 - 3 weeks in fridge, longer in freezer.

Microwave Jam

Somewhat Traditional Strawberry Jam (Microwave)
Ingredients:
Equal weights of fruit and sugar, in this case I use my scale in metric grams. 500. fruit  and 500 grams fine sugar. You can estimate with cups but it might not "jam-up" as well. I also grate a half apple and add a bit of citric acid or squeeze a bit of lemon juice to help with the thickening. You can see from this recipe how much more sugar is needed for traditional styles of jam. 
Method:
Briefly blend the fruit and place in a large microwave-proof bowl with the sugar. Microwave on High for 3 mins, then stir well. Microwave for a further 3 mins on High, stirring after. Finish with a further 2 mins, add a squeeze of lemon juice if desired, then pour into warm sterilized jars. Once bottled and cool the jam is ready to eat. Will keep in a cool, dark place for up to 6 months. Keep in the fridge once opened.

Other things to try with Preserves and Jam:
Combine fruits, Such as Strawberries and Rhubarb, mixed Berries, etc.
Add chopped Crystal Ginger (mixed in thoroughly) during final stages before placing in jars.
Top the jam with a small amount (1 - 2 t.) of your favorite liqueur such as Grand Marnier (orange) or Chambord (raspberry). after bottling, before sealing jars.






Have a Safe, Happy & Healthy SUMMER!


Sláinte!


Top FIVE reasons certain Soy Products are Good for Your Health

100% ORGANIC SOY is the BEST type to use.

Hello Healthy Ones!
I've become a little frustrated with our local supermarkets and their choices for non-dairy milks. For many years, I have been using a 100% Organic soy milk in my coffee and for making home-made yogurt. There are at least two brands from which I have great results in my milk frother (think Matcha Lattes and Flat Whites but without all the sugar from Starbucks!) and for rich, creamy yogurt, without all the sugar and fillers, thickeners, etc. from grocery store brands. These seemed to be readily available pretty much anywhere, even Winn Dixie, up until now.
AVOID refined and processed anything, especially SOY products!

Check out these ingredients!! Doesn't get any simpler!
Our local grocers have discontinued carrying either of these brands of organic soymilk, favoring the sugar and filler-laden blends for UHT or shelf-stable brands and stocking oodles of variations of refrigerated brands, almost all of which contain thickeners and various other ingredients. NONE of these work well in yogurt making and many do not froth in my milk frother - BOO HISS! 

Yesterday, I made a special trip to our local Natural Foods Market, and even they have stopped carrying soymilk of all kinds. The own says he "can't even give it away." WAAAAH!

Well, I've started to suspect people are shifting from soy milk to nut milk because of all the bad press soy receives, and then, the universe sent me a little positive reinforcement from Dr. Neal Barnard which I wanted to share with all of you. I'm not sure if it will bring my favorite brands of soymilk back on to the shelves in our local markets BUT, maybe it will help alleviate some of the UNFOUNDED fears surrounding SOY and SOY PRODUCTS. I will share Dr. Barnard's recent blog post below, as well as some other tips on smart us of SOY.
soy-health-benefits

1. Soy for Cancer Prevention and Survival: studies have shown repeatedly that eating soy is beneficial in preventing and surviving cancer of the Breast, Colon, Lung & Prostate.

2.Consuming Soy Products may reduce the risk of Fibroids.

3.Reduces Inflammation:
Eat more vegetable protein, especially from beans in general and soybeans in particular. Become familiar with the range of whole-soy foods available and find ones you like.

4. Soy is a COMPLETE Protein containing all nine amino acids needed by our bodies, but without the ability to create cancer-promoting compounds as animal proteins do, when heated at high temperatures. Studies show that grilling vegetables, fruits and soy products do not yield HCAs.

5. Soy consumption lowers cholesterol: Besides being a great source of complete protein which does not form cancer-causing compounds while cooking, soy products do not contain cholesterol. I know what you are thinking - eating cholesterol does not impact your total dietary cholesterol. Well, that is not true. Eating a low-fat, vegan diet from a variety of whole plant foods, including soy, and other beans/legumes has been proven to reduce cholesterol dramatically. Have you ever had your cholesterol tested after eating high cholesterol foods? Your cholesterol goes up...

If you are concerned, be sure to avoid or at least limit refined or processed anything, including foods which contain them, especially Soy derivatives such as Soy Protein Isolate, Soybean oils, or anything with GMO Soy.
Stick to 100% Organic Soy products. Fermented soy products such as TEMPEH, MISOS, NATTO and TAMARI are beneficial as are TOFU,  & EDAMAME, If you are on a path to lose weight, consider the fat content of some soy products and use accordingly. Soy has been known to help people safely GAIN WEIGHT.

For more on the benefits of Soy, read Dr. Barnard's recent blog post HERE.

Here is the recipe for I use for the best Soy Yogurt.


Sláinte!


Soy – Cashew Non-Dairy Yogurt (courtesy Miyoko Schinner
Ingredients:
·         4 c. 100 % PLAIN, UNSWEETENED organic soy milk
·         2/3 c. cashew pieces, soaked in water for 3 hours and drained (or do a 30 minute soak with boiling water)
·         3 T. plain, unsweetened nondairy yogurt (OR 1 pkg vegan yogurt starter OR 1/4 tsp probiotic powder)
Method:
  1. Put 1 cup of the soy milk and the cashews in a blender and process until smooth and creamy.
  2. Transfer to a heavy medium saucepan and stir in the remaining 3 cups of soy milk with a whisk.
  3. Warm over low heat, whisking occasionally, until the mixture reaches 110 degrees F or until a few drop placed on the wrist feel slightly warm. Remove from the heat.
  4. Add the non-dairy yogurt (or starter) and stir until thoroughly combined.
  5. Pour into a clean 1 quart glass jar and cover. Let rest in a warm place for 4 - 8 hours, until set and the desired degree of tartness has been achieved.
  6. Refrigerate the yogurt; it will thicken even more as it cools.
  7. Stored in a covered container in the refrigerator, Cashew Yogurt will keep for 1 to 2 weeks.


Whats Happening at the Leafy??



NEWSLETTER December 2015
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Hello Healthy Ones! 


In case you have been wondering where we are and what is going on at the Leafy.

2015 has been a great year for myself and Leafy Cafe. Blessings have been many and I am deeply grateful. For another year I have had the opportunity to work for all of you preparing delicious - healthy meals, give life changing cooking classes, cooking for private clients anywhere on the globe, counselling individuals who are eager to change their lives, and living in at least 2 beautiful locations on the planet!


2016 will include much of the same with the Leafy Cafe Meals to Go-Go service returning to The Club on St. Simons Island again for the third year this January.  Fast and Fresh from LC EXPRESS will re-open in late Spring 2016, featuring soups, salads, smoothies, juices and more and I will continue to teach cooking classes, give personal nutrition advice and commute between Georgia and Maine. 

With Gratitude, lets have a look at some of 2015's highlights:

The POWER OF FOOD!

Organic, locally grown Kale Salad with Micro-greens for a Yoga Workshop Luncheon


Foraging on Cumberland Island YOGA and cooking at Stafford Place
Collard Wraps!!

My First HEALTHY BASICS class!
Everyone Loved the food & fun
a real "Hands-on" class


Fermenting Workshops
Juice Cleansing & Fasting
Leafy Cafe EXPRESS Grab 'n GO!
Food for Life Classes






Compassion and Chocolate-Love at Valentines Day!

Local Farms and Farmers
Visualize Love and Whirrled Peas!!

 To Your Health and Happiness in 2016!