Presto Vegan Pesto!

We are but one week from when i enjoyed teaching a  “plein-air” (which just means outdoors) cooking class on a beautiful day, under deep blue skies (no filter needed kind of a day!) and vitamin-D rich sunshine 
offering the gardeners from the local Methodist Church’s Community Garden a cooking class on how to make the very most of their abundant organic veggie harvest.  And here we are, just a few short days later,  all practicing “Social Distancing” and “Self-Isolation” doing our patriotic bits to help flatten the curve.
Their lush late season harvest included many varieties of onions, purple, yellow, green, bunching varieties, and scallions, so I chose to invent a variation on Pesto, utilizing the tall stalks of onion greens, which folks tend to toss and waste. I pride myself on being a #zerowaste chef, or at least strive to get as close to zero waste as possible, so i found this a brilliant possibility.  Now, just hoping ti would taste divine, too, otherwise it would be so brilliant, after all, lol!   With a further challenge, I also opted to keep it budget-friendly, so instead of walnuts or heaven forbid, pignoli nuts most commonly featured in traditional pesto recipes, I picked sunflower seeds. Both choices actually worked brilliantly! Finally, because I’ve seen the call to keep clients healthy, I aim for no-oil recipes as often as possible.  So, this pesto is more of a paste, than a sauce. And, it works!
Ingredients:
1 bunch basil
1 bunch scallions (or the equivalent e.g. in fresh onion tops.)
1/2 cup nutritional yeast
1 and 1/2 cups shelled sunflower seeds (raw or roasted)
2 garlic cloves (raw is suggested but these could also be roasted if you prefer the flavor)
1/2/ cup Nutritional yeast
1/4 cup olive oil oil (or enough for a paste to form in the blender, you may need a little more than 1/4 cup). You might use infused oil i(e.g. with basil stems). If you don’t want to use additional oil and a paste has not yet formed, use hot water for the additional liquid. If you don’t want to use oil at all, you may substitute hot vegetable broth for the entire 1/4 cup of oil
2 big cloves garlic (raw is recommended but you could use roasted)
Lemon zest from one lemon
Squeeze of lemon juice (this is approximately the juice that you can squeeze from one half lemon)
Directions:
Blend all ingredients together to form a paste.

Leave a comment below on how you plan to use your pesto!

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*I know that sentiment has deep political ramifications RIGHT NOW as the term “marshall law” is being bandied about, but this post just isn’t about that.  I’m personally NOT a fan of speculating, or stressing about the things that I cannot control so here I am back at my home temple, the kitchen, creating healing recipes so that we can live our best life, despite being temporarily in isolation.

Artin’ around with Food

I was part of a groundbreaking event earlier this month. My first ever meal in the gallery and I’m humbled to make the dishes for the special dishes, by ceramicist and artist in residence, Nikki Lau!

I cannot wait to be a part of more fabulous events such as this! Yes, this means I am open for collaborations so be sure to let me know at: NinaKauderWellness@gmail.com if you have an event you’d like to combine forces on.

In case you didn’t get the pleasure of being at our table or attending this amazing event, please allow me to take you on a menu tour of our delights!

Also included, are the various prices for these amazing art dishes available at the Armory Arts Center from Nikki Lau!

March 2nd, 2020, Global Bites Menu:

Appetizer: Raw Vegan Creamed Indian Spinach on Lime/Kale Veggie Crackers, and Tomato/Golden Flax Crackers, with Mango Salsa

(Speckled Half Moons $25ea)
  • Cloud Salads w/ Sprouts, Backyard Tomatoes and Spirulina Vinaigrette

    (White Clouds $65ea)
  • Coconut Curried Primavera Soup

    (Pink Mugs, Hematite Double-Handled $40ea)
  • Chocolate Sampler Moon: Raw Coconut Cacao Truffles, Chocolate Dipped Ginger & Mango Feathers, Cherry Pistachio Mounds

    (Large Speckled Moons $35ea)
  • 2 Rieslings

    Blue & White Mugs ($35 ea)

What the Heck is Nutritional Yeast?

Nutritional yeast is a highly nutritious vegan food product with various potential health benefits. It tends to be a stellar “transition food” that vegans and no-vegans adore passionately as it helps bridge the gap when giving up cheeses made from animal sources (cow, sheep, goat, etc)!
It can not only be used to add extra protein, vitamins, minerals and antioxidants to meals, but studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.
 

Best of all, as seen by polling 50+ vegan and vegetarians, it tastes great!

See what people had to say about it,  and their favorite uses of this easy ingredient:
      1. I usually sprinkle nutritional yeast into chili or pastas
      2. I wouldn’t say nutritional yeast isn’t exactly “important”, but the sh** just tastes good and you can put it on everything!
      3. nutritional yeast  delicious with a cheesy, savory flavor. it has good nutritional value it’s like franks hot sauce you put that sh** on everything.
      4. It tastes awesome, and a lot like cheese- flavor wise! Downfall: nutritional yeast smells like feet…..
      5. Nutritional yeast is amazing as cheese alternative.
      6. I use nutritional yeast  a lot for making vegan mac ’n cheese, or in a cheesy sauce.
      7. Mix it into refried beans.
      8. I had some nutritional yeast this morning on my potatoes with breakfast. So good!
      9. I put nutritional yeast  on my tofu along with soy sauce, and then I bake it.
      10. I add nutritional yeast into my couscous and it’s so good.
      11. Delicious sprinkling  nutritional yeast on buttery toast.
      12. I add nutritional yeast to mashed potatoes, mashed cauliflower or cauliflower rice to add that golden yumm-factor!
      13. Top fresh popcorn with nutritional yeast and sriracha sauce. Then stay in, netflix & chill!
      14. Mix nutritional yeast with sprouted lentils and a few turns of freshly cracked black peppercorns.
      15. Sprinkle nutritional yeast on dog food as a topper..its so good for fur baby’s nerves. I use nutritional yeast for my diabetic furbaby.
Nutritional yeast has a good source of b12, much needed in vegetarian vegan diet. Also it imparts that “cheese” fermented aged flavor tones.
Nutritional yeast  has B12, is high in folic acid and fiber.

I absolutely loved cheese, missed it terribly and nutritional yeast helped to curb those cravings! Though nutritional yeast doesn’t quite taste like cheese, it does have a delicious savoriness that adds depth to flavor!
Nutritional yeast is a fantastic source of B vitamins, and is amazing at flavoring soups, stews and makes a great gravy with shiitake mushrooms.
It is also great sprinkled onto stir fries. etc as a flavor enhancer.
BTW, nutritional yeast is ideal for those with high blood pressure because nutritional yeast can be your go-to salt swap, especially when turned into a ‘Parmesan” – recipe below. Nutritional yeast has zero sodium in it but plenty of flavor, so you can sprinkle it onto foods you’d normally salt, such as potato, pizza, eggs (vegan or chicken) or broccoli.
For a great vegan Parmesan head here!
Nutritional yeast is made from the yeast strain Saccharomyces cerevisiae. Research suggests this yeast strain may be able to support your immune system, reduce inflammation, and help ward off intestinal ailments. Indeed, one study found that nutritional yeast has a probiotic-like effect on the intestines so it can support the immune system and reduce inflammation.
However, here are 4 potential side effects of nutritional yeast.
      • Though nutritional yeast is low in calories, it’s packed with fiber so it may cause unpleasant digestive side effects if introduced too quickly, especially if you’re not used to much fiber
      • May Trigger Headaches or Migraine Attacks. …
      • May Cause Facial Flushing. …
      • Yeast Intolerance and Inflammatory Bowel Disease.

 

Have you used Nutritional Yeast before? How have you used it? Let me know in the comments below, be sure to connect with my CommUNITY on Facebook!

Click here to read more articles and recipes

 

 

DISCLAIMER
This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.

Vegan Tom Kha Gai Soup

  • Author: Nina Kauder
  • Prep Time: 15
  • Cook Time: 15
  • Total Time: 30 minutes
  • Yield: 8 cups (4 servings) 1x
  • Category: Soup, Gluten-free, Dairy-free, Paleo, Vegan, Pegan, (Omnivore if you add chicken)
  • Method:  Stove top, pressure cooker, instant pot,
  • Cuisine: Thai

 

  • 1 Onion (ok to sub shallot), sliced
  • 1/4 Cup Ginger, sliced into ⅛ inch thick slices, skins ok (start with a 2 inch piece – or use 2 Tbs ginger paste)
  • 1 –2 cups veggie broth
  • 8 ounces sliced mushrooms (button, shiitake, cremini) or sub other favorite veggies like bell pepper, carrot, zucchini, snow peas, etc.
  • 1 pound crispy Tofu, optional
  • 8 Kefir lime leaves, or Cilantro, optional
  • 2 cans coconut milk (full fat)
  • 2–4 fresh Thai Chilies, or add chili paste to taste at the end
  • 3 tablespoons fish sauce (or sub vegan fish sauce)
  • 1 1/2 teaspoons salt
  • tablespoons lime juice (1–2 limes)
  • 2 teaspoons palm, coconut or brown sugar

Serve this on its own, over jasmine rice, rice noodles, or even shirataki noodles, made from konjac yam,  which are worthy of their own recipe and blog post on their own rights!

 

What the Heck is Nutritional Yeast?

Nutritional yeast is a highly nutritious vegan food product with various potential health benefits. It tends to be a stellar “transition food” that vegans and no-vegans adore passionately as it helps bridge the gap when giving up cheeses made from animal sources (cow, sheep, goat, etc)!
It can not only be used to add extra protein, vitamins, minerals and antioxidants to meals, but studies suggest that nutritional yeast may help protect against oxidative damage, lower cholesterol and boost immunity.
 

Best of all, as seen by polling 50+ vegan and vegetarians, it tastes great!

See what people had to say about it,  and their favorite uses of this easy ingredient:
      1. I usually sprinkle nutritional yeast into chili or pastas
      2. I wouldn’t say nutritional yeast isn’t exactly “important”, but the sh** just tastes good and you can put it on everything!
      3. nutritional yeast  delicious with a cheesy, savory flavor. it has good nutritional value it’s like franks hot sauce you put that sh** on everything.
      4. It tastes awesome, and a lot like cheese- flavor wise! Downfall: nutritional yeast smells like feet…..
      5. Nutritional yeast is amazing as cheese alternative.
      6. I use nutritional yeast  a lot for making vegan mac ’n cheese, or in a cheesy sauce.
      7. Mix it into refried beans.
      8. I had some nutritional yeast this morning on my potatoes with breakfast. So good!
      9. I put nutritional yeast  on my tofu along with soy sauce, and then I bake it.
      10. I add nutritional yeast into my couscous and it’s so good.
      11. Delicious sprinkling  nutritional yeast on buttery toast.
      12. I add nutritional yeast to mashed potatoes, mashed cauliflower or cauliflower rice to add that golden yumm-factor!
      13. Top fresh popcorn with nutritional yeast and sriracha sauce. Then stay in, netflix & chill!
      14. Mix nutritional yeast with sprouted lentils and a few turns of freshly cracked black peppercorns.
      15. Sprinkle nutritional yeast on dog food as a topper..its so good for fur baby’s nerves. I use nutritional yeast for my diabetic furbaby.
Nutritional yeast has a good source of b12, much needed in vegetarian vegan diet. Also it imparts that “cheese” fermented aged flavor tones.
Nutritional yeast  has B12, is high in folic acid and fiber.

I absolutely loved cheese, missed it terribly and nutritional yeast helped to curb those cravings! Though nutritional yeast doesn’t quite taste like cheese, it does have a delicious savoriness that adds depth to flavor!
Nutritional yeast is a fantastic source of B vitamins, and is amazing at flavoring soups, stews and makes a great gravy with shiitake mushrooms.
It is also great sprinkled onto stir fries. etc as a flavor enhancer.
BTW, nutritional yeast is ideal for those with high blood pressure because nutritional yeast can be your go-to salt swap, especially when turned into a ‘Parmesan” – recipe below. Nutritional yeast has zero sodium in it but plenty of flavor, so you can sprinkle it onto foods you’d normally salt, such as potato, pizza, eggs (vegan or chicken) or broccoli.
For a great vegan Parmesan head here!
Nutritional yeast is made from the yeast strain Saccharomyces cerevisiae. Research suggests this yeast strain may be able to support your immune system, reduce inflammation, and help ward off intestinal ailments. Indeed, one study found that nutritional yeast has a probiotic-like effect on the intestines so it can support the immune system and reduce inflammation.
However, here are 4 potential side effects of nutritional yeast.
      • Though nutritional yeast is low in calories, it’s packed with fiber so it may cause unpleasant digestive side effects if introduced too quickly, especially if you’re not used to much fiber
      • May Trigger Headaches or Migraine Attacks. …
      • May Cause Facial Flushing. …
      • Yeast Intolerance and Inflammatory Bowel Disease.

 

Have you made Tom Kha Gai before? Let me know in the comments below, be sure to connect with my CommUNITY on Facebook!

Click here to read more articles and recipes

 

 

DISCLAIMER
This site is designed for educational purposes only and is not engaged in rendering medical advice, legal advice, or professional services. If you feel that you have a medical problem, you should seek the advice of your health care practitioner.

Spirulina Scallion Vinaigrette

What a blast it was creating a 5 course menu for 100 lucky visitors to Kai Kai farms in Indiantown last week.

I’m just now starting to recover my energy and will be posting photos over on Facebook of some of the dishes and lovely people who were on my team, as well as you, the guests it was such a joy to cook for!!

This was the recipe that more of you asked for than any other, so here it is in “home-sizes”.   You didn’t want it for 100 people did you?!  😉

Printer Friendly Version  

Author: Nina Kauder

  • Prep Time:15 minutes, no cook time 😉
  • Yield:2 cups (12 servings as dressing, 6 as marinade)
  • Method: Oven & Blender
  • Cuisine:Vegan, Gluten-free, Dairy-free

Ingredients:

4 Scallions, grilled, or oven-roasted till caramelized

1 Cup Spirulina Kombucha (can substitute with plain Apple Cider Vinegar)

½ Cup Maple Syrup

½ Cup Liquid Turmeric Extract – ask your local juice bar to juice some fresh turmeric root

1 tsp Dijon Mustard

S&P to taste (optional)

Health Benefits:

Scallions are rich in Vitamin K, which helps your blood clot and keeps your bones strong.

Turmeric cleanses deep toxins from the liver.

Maple Syrup (the real kind) fuels liver cells.

Spirulina is a high protein green, helps prevent heart disease and has positive implications in managing diabetes, too.

Kombucha contains anti-oxidants and can kill bacteria.

Dijon Mustard is rich in Selenium, which plays a key role in healthy thyroid function.

Method:

Preheat Oven to 425 degrees. Trim scallions, removing an inch of root end and place long scallions in a high heat oven (425 degrees) or use a BBQ grill, dry cast iron pan or griddle. Cook 5 minutes undisturbed, then turn and cook another 5 minutes till crisp. Remove from heat and set aside to cool down while proceeding with next steps.

In high speed blender, briefly blend together the kombucha (or vinegar and optional spirulina), maple syrup, and liquid turmeric on low speeds. Add in the cooked scallions, and puree till all ingredients blend together and taste for any salt or pepper you might still want to add.

Pour into a glass jar or bottle. Dress, then toss your salad greens with a light coating, or serve alongside lightly steamed vegetables.

Notes:

  • This recipe is a NO Oil recipe. To learn why I no longer cook with oil, click here:
  • Kept refrigerated, this dressing will keep up to two weeks
  • Alternatively, this could make a great marinade for pressed, cubed tofu, marinated and baked.
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