raw & vegan adaptable, makes 6

My Greek husband is not a fan of stuffed peppers – in the traditional Greek, or otherwise method.  Honestly, rice or meat stuffed peppers have never appealed to me either, so I took the liberty to try something much more fresh and flavorful.  These did not disappoint.

As far as the family guinea pigs were concerned, it was the stuffing that was the star of this presentation. The peppers were just a vehicle to serve it. But I happened to think the peppers were just perfect, and how could you overlook those carnival happy colors?

I used ready sprouted quinoa (available at health food markets), and soaked it in hot water in a covered bowl for about 40 minutes until tender. You can cook quinoa according to package instructions, or keep it “raw” by soaking it for 24 to 26 hours, allowing it to sprout. The texture will be firmer to the bite and have a more “earthy” taste.

I also opted to roast the peppers conventionally rather than dehydrate them. For me, it does my stomach and taste buds better. Alternatively, you can pop them in the dehydrator after drizzling with olive oil, at 115∘until they’re soft but still hold their shape, about 6 hours.

Lastly, this recipe includes goat’s milk feta cheese. If you are vegan, omit it.

Begin with:

3 medium sized bell peppers, in an array of colors if possible. Just don’t choose green.

Preheat the oven to 375∘F. Halve the peppers lengthwise and remove the seeds. Drizzle with extra virgin olive oil and a pinch of sea salt and rub it all evenly, from the backsides and throughout the cavity. Put them face down on a foil lined baking sheet and bake until soft but still retaining shape and bright color, about 15 to 20 minutes.

For the quinoa stuffing you will need:

1 cup quinoa, prepared as per package instructions or raw preparation
1 small zucchini, cut into small quartered chunks
4 oz. cubed goat’s milk feta
1/4 cup cured black olives, pitted and chopped
1/2 cup fresh chopped parsley
1/4 cup fresh chopped oregano
1/4 cup fresh chopped dill
1/4 cup fresh chopped chives
1 tbs extra virgin olive oil
1/8 tsp cayenne pepper
juice of 1 lemon + 1 tsp lemon zest
sea salt and fresh black pepper

To garnish & serve:

extra virgin olive oil
parsley sprigs
pinch sweet ground paprika

Assembly:

Combine all quinoa stuffing ingredients in a large bowl. Season to taste with sea salt n pepper. Gently toss until all seasonings and herbs are evenly combined.

Spoon quinoa mixture into each pepper. Arrange on a plate, drizzle with extra virgin olive oil and a sprinkling of paprika. Garnish with parsley sprig and serve.

<3, JMK

{ just a bite to start the week }

{ raw vegan, gluten-free }

When I see fresh English sweet peas, shoots, and greens at the market, it’s always a great indicator of spring making its arrival.  I literally just grabbed up a pint of peas and some pea greens this morning and whipped up this quick and easy amuse bouche.

Some of you have asked me why I don’t tend to give the exact recipes on Amuse Bouche Mondays.  Well, it’s mostly because (#1) I intended for these Mondays to be a sort of fun and informal “just a bite to start the week” and, even more the case, (#2) rather than plan or “design” the amuse in advance, I like to open my pantry and refrigerator on the very morning and challenge myself to what I can come up with relatively quickly.  Preparing raw food has quite a reputation of being time intensive, but does it always have to be?  This is a fun way to sort of be spontaneous, and it’s great practice in creativity.   This is not to say I never think up stuff in advance.  I do.  I just write it down in my notebook, and if the appeal sticks, I will do what prepping needs to be done.  In this case, the taro chips had to dehydrate for a few hours, but you can serve these mashed peas with pretty much any vehicle you fancy.

For this little amuse, the taro chips were made by slicing the whole root with a hand-held mandoline.  Then I salted them, sprayed them with olive oil, and dehydrated them for about 3 hours.  With a large mortar and pestle, I mashed the peas with a little bit of extra virgin olive oil, some chopped mint, a touch of curry powder, a sprinkling of sea salt, and a pinch of cayenne. That’s all.  So easy, so delicious.  The peas are delicate and sweet and really brighten up with the contrasting flavors of the mint, curry, and cayenne.

<3, JMK

{ just a bite to start the week }

{ raw vegan, makes about 12 amuse bouche }

One great thing about living in Florida is that otherwise seasonal produce, like tomatoes, are available locally and year round.  I found a great stock of sweet grape tomatoes at the farmer’s market over the weekend, from Boynton Beach.  It’s been a pretty chilly winter here, so getting hold of some tomatoes like these gives nice thoughts of warmer weather.

Sea lettuce is a delicate, very mild tasting sea vegetable that’s perfect for the sea veg curious, and the squeamish.  It’s not the least bit slimy (as sometimes pictured in the minds of the seaweed skeptics) and really needs no preparation, like soaking.  Its paper-like, sweet disposition doesn’t compete with whatever you choose to eat it with, rather it compliments other ingredients quite well.  Maine Coast Sea Vegetables (I <3 them), harvester of sea lettuces and many other great sea veggies, is available at Sunfood.com.

This little tartare is so easy, fast, and pretty.  Using a food processor, I (1) finely chopped a pint of sweet grape tomatoes.  (2) Drained them in a seive, transfered to a bowl, and sprinkled liberally with Himalayan garlic sea salt. (3) Added finely minced scallions, a touch of grated ginger, a dousing of Eden Shake, and a drizzle of Eden ponzu.  (4) Spooned a teaspoon of tartare on top of a piece of torn sea lettuce and garnished with meyer lemon zest.  Voilà!

<3, JMK

{ raw vegan, gluten-free, serves many }

My stepmother, Marigene, has been in my life for nearly 20 years now.  She’s from southern Alabama and was raised in the quintessential southern debutant fashion, à la modern day Gone with the Wind.  I’ve always loved spending time with her not only because I am fabulously entertained, but I learn something new with every visit.  She has served up better advice and educated me more on manners and etiquette than Ann Landers and Emily Post can dream up between the two of them.  All with an incredibly light, charming, and witty sense of humor that only a southern belle can dish, with drawl and all.

So with a proper southern upbringing, your know-how on cuisine and family recipes are ingrained in your brain and your soul,  then passed along.  We southerners take our food quite seriously, and I thank my father, my paternal grandparents, and Marigene for ingraining it all into me.  Things as simple sounding as say, a pimento cheese spread, has each his own family recipe.

With that said, this is my rawified version of Marigene’s pimento cheese spread, traditionally made with cottage cheese, mayo, and jarred pimentos.  My version comes pretty darned close, I certainly think it captures the spirit.  Marigene, this is for you! I think you’d be proud.

{ Caramelized Onion Flatbread }

Fresh pimento peppers are indigenous to Spain and the Mediterranean region.  They’re a heart shaped bell pepper, with a flavor like a cross between a bell pepper and a cherry pepper.  They can be difficult to find fresh, so it’s fine to substitute with red bell pepper, or mix bell pepper with a fresh cherry pepper.  First cut them into large chunks, sprinkle with salt and olive oil, and put them in a dehydrator (or oven on lowest setting) until they soften.

For the pimento “cheese” spread:

1 1/2 cups raw macadamia nuts, soaked 10-12 hours
1/2 cup pine nuts, soaked for 4-6 hours
1 cup red bell pepper and/or cherry peppers, dehydrated until soft and diced
1/2 cup filtered water (to thin)
1 tbs lemon juice
1 tbs nutritional yeast
1 garlic clove
dash of hot sauce
1 tsp sea salt

Blend all ingredients except for the water in a food processor until well blended. Gradually add water until you get a thick, creamy consistency. The spread will be soft and fluffy. For a more dense cheese, spread onto a lined dehydrator tray and dehydrate until desired thickness and dryness is reached, then refrigerate. Pimento cheese spread will keep up to 5 days.

{ Great on celery too! }

Caramelized onion flatbread:

3 cups red onion, thinly sliced (will yield 1 cup reduced)
1 tsp agave
sea salt
1 tbs extra virgin olive oil

2 cups roughly chopped zucchini
2 cups almond flour
1 cup golden flax meal
1/2 cup golden flax seeds
1/4 cup extra virgin olive oil
1 garlic clove
2 tsp dried tarragon
2 tsp dried thyme
2 tsp sea salt
1/4 tsp cayenne pepper
freshly ground black pepper

First prepare the onions: place sliced onions in bowl, liberally season with sea salt, and allow to sit for about 1 hour. Drain excess liquid, drizzle in agave, 1 tablespoon extra virgin olive oil and mix well. Spread onto a lined dehydrator tray and dehydrate at 115 degrees for 2-3 hours, until onions are very soft, reduced and “caramelized”. This will yield about 1 cup.

Meanwhile, put almond flour, flax meal, and flax seeds in a large mixing bowl. Process the remaining ingredients in a food processor until smooth. Pour into the dry ingredients, and mix well until very well blended. Divide mixture to spread evenly onto 2 lined dehydrator trays, about 1/8″ thick. Dehydrate at 115 degrees for 4 hours, until lightly hardened but pliable. Carefully flip onto mesh dehydrator trays (underside of flatbread will still be soft and sticky). At this stage, sample the flatbread for saltiness. If desired, sprinkle sea salt over top of flatbread. Dehydrate for 12 hours longer until crispy.

<3, JMK

{ just a bite to start the week }

{ raw vegan, gluten-free, great for a party }

A few nights ago a friend of mine hosted her monthly evening business meeting and recruited my assistance on some healthy, easy finger foods with a raw twist.  Although her meetings are in no way about food, Tessa is known for her creativity and unexpected, innovative touches.  She wanted to replace the typical offerings of chicken wings, mozzarella sticks, and vegetable platters with their accompanying ranch dressing swimming pool with something delicious and optimally healthy, yet undetectable by the attendees.

These quinoa bites are a real flavor experience, so much so that your attention is focused on the fun tart-sweet-spicy-nutty contrasts in your mouth.  No boring “health” food here!

But it is commonly known how insanely healthy quinoa is for us.  You may choose to soak and sprout it to keep it all raw, or cook it in the traditional manner.  Either way, quinoa is so loaded with vital nutrients and minerals like complete-protein amino acids, magnesium, riboflavin, and antioxidants, that your body will greatly benefit from this nutritional gold mine.  The true magic comes in the moroccan flavors: tart preserved lemon, sweet zesty sundried tomatoes, spicy minced jalepeno, and a cinnamon-based seasoning blend.

For this Moroccan style quinoa, I simply tossed in finely chopped preserved lemon, sun-dried tomatoes, green onions, jalepeno, fresh mint, cilantro, and pine nuts.  The mixture was given a good drizzle of extra virgin olive oil, and finished with sea salt.  Finally, I gave it all a liberal seasoning of Sambhar curry powder.  Sambhar curry is a delicious cinnamon based season-all you can find at Whole Foods in the spice isle.  Alternatively, you can mix together your own seasoning blend of ground cinnamon, coriander, cumin, paprika, and chili powder.

With a melon baller, spoon the quinoa mixture into a cucumber cup: a slender English cucumber cut into 3/4″ segments and hollowed out nearly all the way through with a melon baller. Serve to your guests and hear them “mmmm”, “ooooooh”, and “ahhhhhmmm”, as Tessa’s guests did!

<3, JMK

{ raw vegan, gluten-free, serves 2-4 as appetizer }

One of the easiest, most brilliant ways to introduce yourself or anyone to raw foods is to mimic a fried food preparation. All of the texture, flavor, crunch, heartiness, and messy fingers exist plentifully without any of the health consequences like clogged arteries, high cholesterol, high blood pressure, and obesity.  Not only that, all of the vitamins, minerals, and digestive enzymes are intact to nourish your body the best way possible.

There’s a plethora of choices when it comes to what vegetables to use for a “fritto misto”.  The key is to make sure that they’re not too thick and cut uniformly so that their sizes and weights allow them to crisp up evenly.  And what fun would finger food be without a delicious dipping sauce?  Meyer lemons are abundant this time of year and I’m IN LOVE with them.  They taste like a cross between a lemon and an orange.  Fair warning…this tahini sauce blended with meyer lemon juice, basil, and garlic is incredibly addicting.  Use it on everything!

To prepare the “fritto misto”:

2 cups cauliflower florets, sliced about 1/4″ thick
small bunch thin asparagus, trimmed
1/2 large fennel bulb, sliced thin (about 1 cup)
6 green onions, trimmed and cut into halves
juice of 1/2 lemon
extra virgin olive oil
1 cup golden flax meal
1 tsp dried thyme
1/2 tsp dried rosemary
1/2 tsp finely minced garlic
1 tsp sea salt + 1/2 tsp
freshly ground black pepper
pinch of cayenne

Put the vegetables in a large bowl, squeeze over lemon juice, sprinkle with 1/2 tsp sea salt, carefully toss to coat and allow to marinate for 1 hour. Meanwhile, in a separate bowl combine the flax meal, 1 tsp sea salt, thyme, rosemary, garlic, cayenne, and black pepper. Mix with a fork until well blended.

Drain off any excess liquid from the vegetables and drizzle them liberally with extra virgin olive oil. Take about 3 to 4 veggies at a time and completely coat them in the flax meal mixture, then place on lined dehydrator trays. Dehydrate at 115 degrees for about 4 to 5 hours, or until the veggies reach desired crispness.

Meyer lemon basil tahini:

1/2 cup raw tahini
1/2 cup packed fresh basil
juice of 1 meyer lemon
small garlic clove
1/2 tsp sea salt
cold water for thinning

Blend all ingredients in a food processor. Use the water to thin as necessary, until the tahini sauce is smooth and creamy.

<3, JMK

{ just a bite to start the week }

{ raw vegan, gluten-free, macrobiotic }

Around the time I was diagnosed with Crohn’s disease in 2003, I delved into the world of macrobiotics.  By short definition, the philosophy behind macrobiotics follows the yin and yang principal of balance.  A macrobiotic diet characterizes foods with properties such as hot or cold, acid or alkaline, constrictive or expansive, calming or stimulating.  It’s a rather simple logic that brings you back to basics, and I’ve since carried on many components of macrobiotics into the raw foods lifestyle and the way I prepare food today.

A dominant feature in macrobiotics is the use of fermented foods such as miso, pickles, soy sauce, and umeboshi plums, which are extremely alkaline to the body.  Why is alkalinity important?  A simple test of the pH levels of our bodily fluids can tell quite a bit of how well we’re doing, what the foods we’re eating are doing to us, and how closely we’re mingling with disease.  Disease occurs in  a highly acidic environment, so the ideal balance to maintain is a 3 to 1 ingestion of alkaline and acidic foods.  Click here for more information and food designation.

{ zucchini cut 1" x 1" }

Now I happen to love salty, fermented foods.  Hand me a pickled radish over a cookie.  This also explains why I’m so attracted to Asian food, specifically Japanese (also the origin of macrobiotics) and this zucchini pavé has a decidedly Japanese twist.

{ whole umeboshi plums with shiso }

I made these mini pavés by cutting zucchini into 1″ x 1″ thin, bite-sized slices, then salted them, misted them with olive oil and let them sit pressed between paper towels and a heavy skillet for about an hour.  For each pavé, 4 pieces of the zucchini were layered with nori, finely minced scallion and pickled daikon, and topped with basil and sesame seeds.  The accompanying sauce is made with sweet white miso, umeboshi plum, shiso, lemon infused olive oil, and ginger blended together in a food processor.

<3, JMK

{ raw vegan, gluten-free*, serves 2-4 as appetizer }

There’s nothing quite like warm, marinated, “roasted” mushrooms fresh out of the dehydrator.  Which sounds peculiar in a way, since the first thought of dehydrated mushrooms may remind you of the packaged and shriveled specimens that need liquid to give them life.

That isn’t the least bit true in this case. When mushrooms are “cooked” in a dehydrator, they rival the flavor of a slow simmered stove top sauté.  They have less moisture and more flavor intensity. Portobellos are known to be an awesome meat substitute, but they really stand on their own delicious integrity just fine. So dehydrating them is the perfect way to create a beefy-style carpaccio.

Bocconcini, being small little balls of mozzarella, have been reinvented as a cashew based “cheese”.  Freshly grated horseradish gives it a really nice kick and pairs well with the sweet baby beets.

For the mushrooms:

2 large portobello mushroom caps, gills removed
1/3 cup madeira wine
1/3 cup extra virgin olive oil
1/3 cup nama shoyu*
2 cloves garlic, finely minced
1 tbs sherry vinegar
1 tsp herbs de provence
1 tsp freshly ground black pepper

*for gluten-free preparation, omit nama shoyu and substitute with 1 tsp sea salt

Whisk together marinade ingredients in a bowl. Place mushroom caps in an airtight plastic bag and pour over marinade. Seal, and evenly marinate for at least 2 hours.

Place caps on lined dehydrator trays and dehydrate at 115 degrees for 4 hours. Remove, and thinly slice into strips.

For the beets:

8 baby beets, quartered
1 tsp good balsamic vinegar
1 tsp extra virgin olive oil
1/2 tsp sea salt

In a small bowl, sprinkle the beets evenly with the sea salt and let sit for an hour. Add vinegar and olive oil, turn to coat, and spread beets onto lined dehydrator trays. Dehydrate at 115 degrees for 4 hours, until vinegar has reduced and beets are glazed.

For the bocconcini:

1 cup soaked cashews
1 tbs freshly grated horseradish (or to desired strength)
1 garlic clove
1 tsp lemon juice
1 tsp nutritional yeast
1/2 tsp sea salt
1-2 tbsp cold water, for thinning

Place all ingredients in food processor and blend until as smooth as possible. Slowly drizzle in cold water as needed to smooth the mixture, but it should still be thick enough to form 1 1/2″ round balls. Refrigerate the mixture for about an hour before forming bocconcini with your hands.

To assemble:

Arrange the mushroom strips on a serving plate. Spoon over any excess marinade if desired. Sprinkle over some arugula drizzled with olive oil and sea salt (optional), followed by the baby beets and bocconcini, and serve.

<3, JMK

{ raw vegan, gluten-free, serves 4 }

Did you know that papaya seeds are edible?  And that they’re extremely high in antioxidant nutrients as well being a powerful antiparasitic? Their peppery taste is similar to peppercorns crossed with watercress or arugula. That being said, if you get a mouthful it’ll be a good kick through the nose. I happen to love all things spicy, and true to the heat addict I am, the more I have the more I crave.

The peppery kick of papaya seeds is easily varied through the quantity you’re eating and what you’re eating them with.  So if you’re not keen to spicy foods, their nutritive value makes it well worth experimenting.

This papaya “caviar” assembly bears absolutely no taste resemblance to fish eggs.  But it’s an elegant yet very simple way to introduce them in an hors d’œuvre format.  We always eat with our eyes first.

The cucumber base, the small slice of papaya flesh, and coconut crème fraîche are a cool, lightly sweet contrast to the salty, peppery punch of the seeds.  A little basil chiffonade and lemon zest give just a tiny tart and sour balance.

To prepare papaya “caviar”: Halve a papaya and scoop out all the seeds, removing any remaining membrane.  Set in a small bowl, and season liberally with sea salt.  Allow this to sit together for at least an hour, so that the seeds can absorb some salt.  If there is excess moisture, spread onto lined dehydrator sheets and dehydrate just until it is removed.

For the crème fraîche: Put the meat of two young coconuts in a food processor or Vita-mix.  Add 1/4 to 1/8 teaspoon of sea salt, and the juice of 1/2 lemon.  Blend well until very smooth and creamy, periodically scraping down the sides of bowl.  If needed, add a small bit of cold water to get a yogurt-like consistency.  Chill in the refrigerator.

To assemble: Slice an English cucumber into 1/8″ rounds.  Spread over some crème fraîche, sprinkle with basil chiffonade, and a very thin slice of papaya.  Top with desired amount of caviar, and finish with freshly grated lemon zest.

<3, JMK

raw vegan, gluten-free

This is easy to make and the pretty colors always bring out the “ooo’s and aah’s”.  It’s a great alternative from the usual bowl of salad, and has even converted die-hard beet haters to succumb.

It’s very helpful to use a mandoline to make the paper thin slices of beets, artichoke, onion, and garlic.  Horseradish root is easy enough to find at most supermarkets.  Use caution when grating it or you’ll get a sinus and eyeball blast that’ll send you to the moon! Use as much or as a little as you prefer.

Fig balsamic vinegar is so yummy and really compliments the sweetness of the beets, while creating a neat contrast to the peppery cress and garlic.  You should be able to find it at Whole Foods or a gourmet food market.  Use a good quality aged balsamic vinegar if you can’t find the fig.

For the salad:

1/2 each medium sized golden and red beets, thinly sliced
1 fresh artichoke
red onion sliced very thin
1 bunch fresh watercress
1 elephant garlic clove, sliced paper thin
hemp oil
handful fresh basil
1 lemon
sea salt

Place the thinly sliced garlic on dehydrator trays, sprinkle with a little sea salt, and dehydrate at 110 degrees for about an hour or until crisp.

Remove all tough outer leaves from artichoke and discard. Reserve softer leaves for another use in an air-tight container and drizzle with lemon juice (to prevent oxidation).  Remove bristly choke with a spoon, cut the artichoke base (heart) in half and slice very thin.  Immediately transfer thin slices to a bowl, drizzle with lemon juice, and sprinkle with sea salt. Let this marinate while preparing the rest of the salad.

In a food processor, blend the basil and about 3/4 cup hemp seed oil.  Toss the cress with the basil-hemp oil in a bowl and sprinkle with sea salt.  Transfer to the center of a large plate, making a mound.  Arrange the beets, red onion, and artichoke slices alternatively around the watercress.  Sprinkle with sea salt.

For the horseradish cream:

1/2 cup soaked raw cashews
lemon juice
freshly grated horseradish root
sea salt
cold water to thin

Blend the cashews, a squeeze of lemon juice, about 1 teaspoon of sea salt, and 1 tablespoon (or to your liking) of grated horseradish root.  Drizzle in water to thin to a creamy dressing consistency.  Check and adjust for seasoning.

To finish:

Spoon over desired amount of horseradish cream around beets and artichokes.  Randomly arrange desired amount of garlic chips over carpaccio (these can vary in strength and bite, so test them first).  Drizzle cress with fig balsamic.

<3, JMK