apples – GUTSy Performance Nutrition

Spanish Salad with Hazelnut + Paprika Dressing

August 12, 2018August 12, 2018by Rebecca4 Comments

In the last couple weeks, I’ve had a strong inclination to be more mindful when shopping for food and to put more emphasis on supporting local growers, producers, and processors. Part of this, I think, stems from the recent fires here in the west, and several conversations about a warming climate and how we will have to adapt some of our food and/or growing conditions now and on into the future. I count myself very fortunate to live in an area of the world that is rich in agricultural and ecological diversity, and one in where a strong local food scene is thriving, but I also know the many hands that go into supporting the kind of community I want to live in, and how much consistent work it takes to advocate for a local food system–as well as the flip side of how we rely so much on the status quo with generally no thought to what will happen if… natural disaster, climate change, soil degradation and nutrient depletion, loss of community due to choosing mass-market businesses, etc.

On this topic I’m inspired lately by Andrea’s plan for a locally grown September, and her invitation for others to share in a similar challenge, which I’m structuring in my own way. If you’ve been reading long, or read back into the archives, you’ll know that for me, developing a connection to what is produced locally and in relationship with the producers in my community kick-started and supported me out of my disordered relationship to eating many years ago, and it’s this connection to place and community through food that always assists me when I begin to fall even a little back into old habits.

This salad came about because of my refocus on mindful consuming, using what I have grown and what’s produced nearby, while at the same time taking inspiration from Sara Forte’s Spanish chopped salad in her Bowl + Spoon cookbook.

Before I get there though, this article shares some of the conversations in California (and likely elsewhere) about long-term crop planning and climate change.

And this article, in which I’m interviewed, speaks a little to the impact of our dietary choices on our environment.

Enjoy, or just enjoy this salad. It’s a good one!

Hazelnut + Paprika Spanish Salad
1 small bunch kale, chopped
1 head romaine lettuce, chopped
3-4 cups arugula, torn into small pieces
2-3 green onions, finely diced
1 cup halved cherry tomatoes
1 small, diced apple
1-2 medium cucumbers, diced
1/2 cup cooked lentils
1/4 cup toasted hazelnuts, chopped
2-4 Tbs. parsley, minced

Hazelnut + Paprika Vinaigrette
1 clove garlic
3 Tbs. sherry or wine vinegar
3 Tbs. toasted hazelnuts
3/4 tsp. smoked paprika
2 tsp. honey
2 Tbs. parsley, minced
3 Tbs. extra virgin olive oil
1/2 tsp. sea salt
freshly ground black pepper, to taste
1-2 Tbs. water, to reach desired consistency

Blend the vinaigrette ingredients until smooth in a food processor or blender. Add a little water at the end to thin, as necessary.
Combine the salad ingredients in a large bowl. Drizzle atop 2/3 to 3/4 of the vinaigrette and toss to coat. Add a little more until you’ve reached your desired dressing level.
Serve immediately, while nice and fresh!

Nutrition + Health, Winter

toasted oat porridge with chamomile, walnuts + spiced apples

December 20, 2016by Rebecca3 Comments

Everything is connected here…the soil feeds the plants that feed us. We are merely the walking, talking result of that connection.
– Lora Lea Misterly

I tend to share the same old stories here, I’m sure, but one of the big turning points in my relationship with food was marked by my visit to Quillasascut Farm School back in 2009. The week of cooking, harvesting, and gathering with like-minded young folk was put on as part of a Slow Food Youth workshop. I was the only “experienced” farm girl among the participants, and I was chosen in part because I come from a conventional agriculture background while the teachings and discussions were in line with Slow Food’s philosophy of food that is good, clean, and fair. At the time, I had just wrapped up spending 18 days straight working wheat harvest which entailed driving a combine for 12 hours a day across soil that was essentially devoid of life–save that wheat. The experience was a good one and I worked for a great family but I was beginning to put the pieces of our food and health systems together.

I don’t think the week at Quillasascut changed any of my viewpoints on food necessarily, but through it I was able to move away from hyper-focusing on what any one food was doing to me individually and instead look at it from a broader lens, taking into consideration the communal and ecological connections to what I was eating. I was able to move away from thinking of myself as just an eater and realized I play a vital part in this connection within our vast food system. When I began to take into consideration and participate in more of the story behind my food, where did it grow, in what conditions, by who, were the people that grew it compensated fairly?, what role do I play?, I stopped worrying so much about the things that do not matter, i.e. exactly how many calories are in my meals, how I can control my body, etc., and just eat with joy, mindfully. To be sure, I’ve had a volatile last few years in terms of my relationship to food and body image, but each time I begin to overthink and hyper analyze, I’m usually brought back into better relationship by refocusing on the communal and broader connection aspects of eating.

This month, The Recipe Redux challenged us to pull out one of our cookbooks and share a reduxed recipe. In similar, past challenges, I have shared recipes from my favorite blogger family. This year, I instead pulled down Quillasascut’s cookbook, Chefs on the Farm.

The book is beautiful, and though many of the recipes bring back warm memories since they are ones myself and the workshop participants made there with chef Karen Jurgensen, the book contains much more than recipes. Each season is marked with a reflection by farmer Lora Lea or her husband Rick about life on the farm as well as knowledge of sustainability practices that can be incorporated, no matter the location, or lack of farm.

Today’s recipe is adapted from a chamomile porridge in the Winter section of Chefs on the Farm. Both chamomile and oats have relaxing properties that soothe the nerves and set us up for a more grounded day. Chamomile is also useful for soothing an anxious, hyped-up, or perhaps overworked stomach and digestive system, which may be needed this time of year. Along with omega-3 rich toasted walnuts, the oats and chamomile combine to make a truly delightful and nourishing breakfast option during this holiday season. Enjoy the combination on its own, or if you’ve the mind, make a quick spiced apple compote to serve alongside. If unable to track down bulk chamomile, break open a packet of tea. Enjoy!

Toasted Oat Porridge with Chamomile, Walnuts + Spiced Apples, serves 1
1/2 cup old-fashioned or thick rolled oats, gluten free if necessary
1 cup water
1 Tbs. dried chamomile flowers
dash of sea salt
1 small apple, diced
dash of cinnamon and ginger
1-2 Tbs. walnuts, toasted and roughly chopped

Toast the oats in a skillet over medium-high heat, just until they become fragrant. This step is optional but it will lead to a richer, toasty oat flavor.
Then, in a small saucepan, bring 1 cup water to a boil and add in the toasted oats, chamomile, and a dash of sea salt. Cook for 5-10 minutes, depending on the cut of your oats and desired consistency.
While the oats are cooking, combine the diced apple, spices, and a splash of water in a small saucepan. Bring them to a good simmer and cook just long enough for the apple to soften and the liquid to form a slight syrup.
Remove the oats to a bowl, pour over the spiced apples, and top with toasted and chopped walnuts.

Autumn, Nutrition + Health

Apple, Fennel + Pomegranate Quinoa Salad

October 21, 2016November 7, 2018by Rebecca2 Comments

For my birthday in May 2006, my college roommate and good friend gave me a paper bag full of apples. To this day, I consider it to be one of the simplest and most thoughtful of gifts.

Though I tend to avoid using them in recipes (because I eat them all fresh), apples are my all-time favorite food and I tend to be persnickety about what a good apple tastes like. I have a slight obsession with the kind of apples that can’t be found in most grocery stores and with unique names like Zabergau Reinette, Poundsweet, and Sheepnose. There used to be an old-timer named Joe at the Corvallis market this time of year who would talk my ear off about the 100+ heirloom apple varieties in his orchard while handing me slices to taste, each with a different complex flavor. Basically, I looked forward to market day just to hear his apple stories.

When I was working in Ireland several summers back, I traipsed around counting, weighing, and mostly eating berries all day but one of my highlights was the day Andy asked if I’d like a tour of the orchard. I practically jumped in the jeep before the words were out of his mouth. Prior to that, I toured a couple orchards in northern Washington during my experience at the farm & cooking school, Quilasascut. I was the nerdy annoying girl asking too many complex questions the day we visited the apple trees. And before that in pomology, my favorite class at UCD, we visited farmers who, like Joe, had orchards filled with hundreds of varieties. On our farm tours, we walked and talked, eating apples all the while.

Basically, I love any chance to follow farmers around all day letting them share some of their wisdom about apples.

If ever I come into possession of a few acres to plant a gazillion ancient apple varieties, I might be on to a new calling. In the meantime, I’m trying to convince William to tear out all the ~~worthless~~ pretty flowering cherry trees in our front yard and replace them with apples. He’s basically the yard maintenance guy in this household and after all the work he put into those cherries this summer with no payout, he’s mostly convinced.

Apple, Fennel + Pomegranate Quinoa Salad, serves 4

For this month’s Recipe Redux, we were asked to show what’s in our Plant Protein Power Bowls, or what I refer to as grain salads. Packed with protein, fiber and color, plant power bowls are trendy and delicious. William and I happen to eat some variation of a one-dish grain salad for dinner at least a couple times each week and have been since way before eating plant-based or from a power/Buddha/yoga/nourish/etc.-bowl became a thing. This one, with it’s seemingly interesting ingredient combination, came together out of what was on hand one evening–and because from previous experience, I love the caramelizy-sweet fennel, fresh sage and apple combination. The kale, quinoa, and baby lima beans just happen to be good additions and the pomegranate seeds provide a little festive something extra. I made this twice in a row and much to my dismay and delight, William (who avoids leftovers) took most of what was left for lunch. This little well-rounded salad was so good, colorful, and as I said, festive, that I might just be making it again for some of our upcoming holidays. Enjoy!

3/4 cup quinoa
1 1/2 cups water
1 1/2 Tbs. olive oil, divided
1/2 red onion, thinly sliced
1 small fennel bulb, thinly sliced
2 cups cooked baby lima beans (or other white bean)
2-3 cups finely chopped kale
1-2 Tbs. fresh sage leaves, minced
1 small apple, sliced thin
1/2 cup pomegranate seeds
1/2 cup roasted/toasted hazelnuts, coarsely chopped
1-3 Tbs. apple cider vinegar, use to taste
sea salt + pepper, to taste

Rinse and drain the quinoa and then place it, along with the 1 1/2 cups water in a small saucepan. Bring to a boil, lower the heat, cover, and simmer for 15-20 minutes. Set aside to cool.
In a sauté pan over medium-high, heat 1/2 Tbs. olive oil and then sauté the onion and fennel, about 5-8 minutes, until both are soft and golden. Remove from the heat and slide into a big bowl, along with the cooled quinoa, and lima beans.
In a small bowl, combine the chopped kale and remaining tablespoon of oil with your hands, gently squeezing the kale to soften it up a bit. Then combine it, along with the sage, sliced apple, pomegranate and hazelnuts, to the quinoa mixture.
Add 1-3 Tbs. apple cider vinegar, tasting as you go, and season with salt and pepper as needed.