Beauty Health for Life

Last year, I went on a couple of dates with a delightful guy, H. We quickly discovered We Did Not Want the Same Things but had great conversation while we figured it out.

Our first date culminated in a meal at a Vietnamese restaurant where I confessed to being a vegetarian and prepared for the backlash. He smiled and one-upped me. He was a vegan.

Wow. I’d never even dated a vegetarian before; I was tickled. He continued that he once had been a voracious meat-eater until a healthier-than-thou raw foodist friend annoyed him to the brink of science.

After several weeks testing a raw diet on himself, H claimed to feel lighter, stronger, and more energetic than he’d had in years. To his disgust, his friend was right. Science doesn’t lie.

For me, denial kicked in immediately. I made the incorrect assumption that, since we were in a restaurant (of his choosing), he went back to eating cooked food full-time, but remained a vegan. That was not the case.

On a subsequent outing—to a Thai restaurant—he assured me that he continued to follow a raw food diet: most of his meals consisted of fruit and nuts; the only cooked meals he ate were out with friends. It would never work. I think I actually uttered the dreaded “What do you eat?” I’m so abashed.

The goal of most raw foodists is to consume a 75%–100% raw diet of primarily fruits, vegetables, nuts, grains, and legumes for maximum health. Beating oneself up for not being strict enough is counter-intuitive to the physical and mental health benefits of the diet. I think a lot of us in the veg community can take that to heart.

Diet was not a deal-breaker with H, but this experience made me think about food in a new way: about how much I love to cook, and about how I use cooking as an expression of love. I take joy in planning and preparing a special meal or a decadent dessert for my dearest friends and family. And the more restrictive their diets, the better. I love a challenge.

So why did raw food give me such pause?

It reminded me of being an omnivore who could never imagine going veg. (That was me almost 20 years ago.) I couldn’t conceive of what H ate. An apple with peanut butter for breakfast AND lunch? Just salad for dinner? Ugh, the boredom…Sounds familiar, eh, veggies?

For No-Cook Month, I did a more little digging into the world of raw food. What I really wanted to know was how raw foodists prepare grains and beans. Some grains, like bulgur wheat, cous cous (technically, a pasta), and sometimes rice can be soaked to edibility. But what about other grains and beans?

A failed attempt to soak a batch of quinoa resulted in a fermented, stinky, and still gritty waste. To the InterWebs!

Grains and beans, it turns out, are very often sprouted. Challenge accepted.

We all know about alfalfa sprouts—the subject of every other vegetarian joke before 1995—and mung bean sprouts, which are popular in Chinese cooking. Turns out you can sprout just about anything: seeds, grains, legumes, and nuts. For fun and games, I tried quinoa and millet.

Sprouting involves soaking and allowing your subject time to expand and literally sprout. Sprouting makes the food more digestible by the body and increases the nutritional value.

Sprouts can be eaten raw, but are also often cooked or milled into flour for baking. How very versatile.

So enough wall-hugging; it’s time to dance.

How to Sprout
Adapted from The Nourishing Gourmet.


What you’ll need:
something to sprout (I used 4 oz. of quinoa)
canning-type jar, 16 oz or larger (no lid required)
cheesecloth
rubber band

What to do:
1) Wash a glass jar well. Pour grain into jar.

2) Place cheesecloth over mouth of jar with rubber band (or ring band if you have canning jars).

3) Fill with water. If you’re sprouting quinoa, give the jar a little shake and pour out the water to rinse the seeds. Quinoa has a bitter coating that should always be rinsed away. Refill the jar with water.


4) Allow to soak over night, up to 12 hours.

5) After a good soak, drain the water, ill the jar with water, and rinse the quinoa seeds, pouring away the water again.

6) Place the jar in a shallow bowl with the mouth end down to allow the remaining water to drain. Try to sift the seeds into an even layer along the side of the jar. This allows the sprouts air, light, and space to grow.

7) Leave in a cool (but not cold) place with indirect life. A countertop or table is fine.

8) Repeat steps 5 through 7 every 6 to 8 hours until you have tiny, cute sprouts. Quinoa can take as little as 24 hours after the initial soak. Some legumes can take up to 5 days.

9) Store sprouts in the rigerator until you are ready to use, a few days up to a week.


Pop over to one of these helpful sites for more info about grains and legumes to sprout, as well as alternative methods.

I’m not sure if the air conditioning in apartment was a factor, but there was a setback during my first trial. The a/c was off for more than 24 hours over the weekend while I was away. New York’s 95+ degree temperatures and my absence (no rinsing) resulted in two jars of rancid grain.

For take two, I was diligent with the rinsing and used cold water. My quinoa sprouted in less than 2 days. The bounty of my efforts was 8 1/2 oz. of crunchy, fresh-tasting quinoa sprouts. They would be great on a green salad or in a variety of recipes. Millet results are pending.

Any raw food readers out there who would like to school me in their ways? (Please forgive my ignorance and Internet education.) Readers, have you sprouted anything before? Feel free share your experiences/tips in the comments. Stay tuned next week when I will Not Cook with the sprouted quinoa.

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If you bonded with this article, open your heart to

• A Beginner’s Guide to Beans
• When to Clean Out the Pantry
• Vegetarian Meal Planning for Meat Eaters

Ive got another fun find from the farmers market this week: callaloo. Im a sucker for leafy greens‚ especially one Ive never tried before.

Turns out Id had callaloo before; also known as amaranth greens, which Ive received in CSA shares past, callaloo is a Caribbean green similar in taste to and a tad heartier than spinach. Once you rinse away the dirt and cast off the stems, the deep green leaves are ready for any recipe that calls for leafy greens.

Since I spent the last month away from my stove, I was inspired to dig out an old favorite cookbook and fire up the hot box. I found the perfect recipe: Jamaican Cook-up Rice from Jay Solomons The Global Vegetarian. It combines traditional Caribbean flavors and whatever you’ve got hanging around your kitchen into a one-pot wonder.

I added some roasted tofu with a simple marinade to the party. If you want to keep things simple and all-in-one pot‚ stick with Solomons protein of choice: red beans or pigeon peas. And you can use any vegetables you like too; choose your own root veg, greens, and/or sub the eggplant with summer squash or zucchini.

CB, my cutie pal JBF, and I loved it. Rice, vegetables, and warm spices make this dish a perfect, stick-with-you lunch or supper. And it goes great alongside corn-on-the-cob thats perfectly in season.

Have you tried callaloo before? Whats your favorite leafy green? Spill in the comments! I could talk about greens all day.

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If you dig this recipe, you may fancy

• Tunisian-style Beans and Greens
• Gumbo Zherbes
• Pasta with Nettles, Sorrel, and Lemon

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Jamaican Cook-up Rice with Callaloo and Roasted Tofu
Makes 5 servings.
Adapted from The Global Vegetarian by Jay Solomon


1 tbsp canola oil
1 medium white onion, diced
1 medium green bell pepper, diced
6 small Japanese eggplants (about 12 oz), diced
1 habanero pepper, seeded and minced
2 cups vegetable stock
1 cup almond milk
1 cup brown rice
2 cups carrots, diced
1/4 cup fresh parsley, chopped
2 tsp fresh thyme, minced
1 tsp dried allspice
2 tsp salt
6 cups callaloo greens or spinach, torn

Caribbean Roasted Tofu
14 oz roasted tofu, cubed
2 tsp fresh thyme, minced
1 tsp dried allspice
1 tsp salt
black pepper to taste
1 tbsp lime juice
2 tsp canola oil

1) Preheat oven to 400F. Combine 2 tsp fresh thyme, 1 tsp allspice, salt, pepper, lime juice, and canola oil in a medium mixing bowl.

2) Toss cubed tofu in marinade until coated.

3) Spread evenly over baking sheet.

4) Bake for 30 minutes, stirring once.

5) In a large saucepan or stewpot, heat oil over medium heat. Combine onion, green and habanero peppers, and eggplant in pot and sauté for 7 minutes or until soft.

6) Add liquids (almond milk and veggie stock), rice, carrots, and spices. Cover and simmer over medium-low heat for 20 minutes or until rice is cooked through and liquid is absorbed, stirring occassionally. Add water as necessary to keep rice from sticking to the pot.

7) Stir in greens and tofu (or beans), and cook until greens are wilted. Serve warm with corn-on-the-cob.

8) Rejoice.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
348.4 calories, 8.9g fat, 13.6g fiber, 27.25g protein, $1.61

Calculations
Jamaican Cook-up Rice
1 tbsp canola oil: 120 calories, 14g fat, 0g fiber, 0g protein, $0.08
1 medium white onion: 40 calories, 0.2g fat, 0g fiber, 0g protein, $0.50
1 medium green bell pepper: 33 calories, 0g fat, 3g fiber, 1g protein, $0.49
12 oz Japanese eggplants: 79.5 calories, 0.75g fat, 11.25g fiber, 3.75g protein, $1.50
1 habanero pepper: 2.75 calories, 0g fat, 0g fiber, 0.25g protein, $0.12
2 cups vegetable stock: 40 calories, 0.2g fat, 0g fiber, 0g protein, $0.38
1 cup almond milk: 40 calories, 3g fat, 1g fiber, 1g protein, $0.50
1 cup brown rice: 720 calories, 6g fat, 12g fiber, 12g protein, $0.76
2 cups carrots: 100 calories, 0g fat, 8g fiber, 4g protein, $0.64
1/4 cup fresh parsley: 5.2 calories, 0g fat, 0g fiber, 0g protein, $0.28
2 tsp fresh thyme: 2 calories, 0g fat, 0g fiber, 0g protein, $0.08
1 tsp dried allspice: negligible calories, fat, fiber, protein, $0.02
2 tsp salt: negligible calories, fat, fiber, protein, $0.02
6 cups callaloo: 36 calories, 0g fat, 4.5g fiber, 2.25g protein, $1.50

Caribbean Roasted Tofu
14 oz tofu: 437.5 calories, 22.4g fat, 28g fiber, 112g protein, $0.98
2 tsp fresh thyme: 2 calories, 0g fat, 0g fiber, 0g protein, $0.08
1 tsp dried allspice: negligible calories, fat, fiber, protein, $0.02
1 tbsp lime juice: 4.75 calories, 0.02g fat, 0g fiber, 0g protein, $0.05
2 tsp canola oil: 79.2 calories, 9.2g fat, 0g fiber, 0g protein, $0.05
1 tsp salt: negligible calories, fat, fiber, protein, $0.02
Totals: 1741.9 calories, 44.57g fat, 67.75g fiber, 136.25g protein, $8.07
Per serving: 348.4 calories, 8.9g fat, 13.6g fiber, 27.25g protein, $1.61

I’ve been so bored by my lunches of late: repeat appearances of grain-bean-green bowls, salad after endless green salad, and I’ve been looking for something new and exciting, but simple enough to make quickly or ahead in bulk. I was seduced by the photograph accompanying this recipe Wild Rice and Edamame Salad at Chow.com.

Mmm...wild rice and edamame. So pretty! So healthy! So springy! But when I clicked through, the secondary and tertiary ingredients were woefully disappointing. Dried fruit and nuts? Five tablespoons of oil? Honey? So sweet! So oily! So blechy! (I probably hold the minority opinion here, but bear with me.)

But I was inspired. I tossed out the original recipe and recreated the dish based on what I wanted it to be: a savory and tangy, high-protein, high-fiber salad I can take to work for lunch or serve at a picnic. I replaced almost everything except the primary wild rice and edamame.

My first attempt was still a little oily (at 2 tablespoons), so I cut back even further and found success. I’d happened on fresh fava beans at my local market and thought they’d make a delicious alternative to the edamame for my second go. I was right, but here’s the thing. You really have to want fava beans.

It took me six episodes of the Big Bang Theory to shell two pounds of beans. Do you want to know the yield of my three-hour effort? One cup of fava beans and 10 pruney fingers. While the resulting salad was delicious, it was not better than the edamame version, and certainly not worth the toil if time is precious.

Third (and fourth) time was perfection. Back to edamame, I achieved the right balance of oil to lemon juice, dressing to salad, and bean to rice. And though I found my flavor grail, I think this recipe would be equally good with leeks or shallots, parsley or mint, and lemon juice or lime—whatever your taste buds desire. Maybe even dried cranberries and honey.

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If this recipe tips your canoe, swim on over to:

• Black Bean Salad with Fresh Corn
• Chopped Salad Rules
• Making Friends—Fava Beans Redeemed

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Wild Rice Salad with Edamame (or Fresh Fava Beans and Three Hours)
inspired by Wild Rice and Edamame Salad at Chow.com
Serves 6


1 1/4 cup edamame, shelled (or fresh fava beans, shelled and hulls removed*)
1 cup uncooked wild rice
3 cups water
1/2 cup carrot, grated
1/2 cup celery, finely chopped
1 tablespoon + 1 teaspoon olive oil
1 tablespoon lemon juice
1 tablespoon leek, minced
1 tablespoon fresh mint, chopped
2 teaspoons sea salt
1 tablespoon black pepper

*Check out this informative slide show for easy, if labor-intensive, fava bean management.

1) Cook 1 cup of wild rice in 3 cups of boiling water for 40 minutes or until fluffy and tender.

2) Make dressing by whisking together 1 tablespoon olive oil, lemon juice, leeks, salt, pepper, and mint in a large mixing bowl. Allow to meld while thawing your edamame or shelling fava beans, if you’re going the martyr route.

2a) Remove fava beans from pods, and then hulls from beans. This can take a couple of hours if youre alone. Netflix helps.

3) Quick-sautee edamame or fava beans in garlic and 1 teaspoon olive oil for 1 to 2 minutes. In a mixing bowl, toss dressing, rice, and beans with carrots and celery.

4) Serve at room temperature or chilled as a side or over salad greens.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
Edamame-style: 176.5 calories, 5.4g fat, 2.5g fiber, 3.8g protein, $49
Fava Beany: 168 calories, 4g fat, 2.3g fiber, 2.4g protein, $.61

Calculations
1 1/4 cup edamame: 236.3 calories, 10g fat, 10g fiber, 21.3g protein, $0.74
[1 cup fava beans: 187 calories, 1g fat, 9g fiber, 13g protein, $1.50]
1 cup uncooked wild rice: 571 calories, 2g fat, 0g fiber, 0g protein, $1.33
1/2 cup carrot: 26 calories, 0g fat, 2g fiber, 0.5g protein, $0.16
1/2 cup celery: 6 calories, 0g fat, 1g fiber, 0g protein, $0.08
1 tablespoon olive oil: 159.6 calories, 18.6g fat, 0g fiber, 0g protein, $0.11
1 tablespoon lemon juice: 6 calories, 0g fat, 0g fiber, 0g protein, $0.12
1 tablespoon leek: 54 calories, 0g fat, 2g fiber, 1g protein, $0.25
1 tablespoon fresh mint: 0 calories, 0g fat, 0g fiber, 0g protein, $0.04
2 teaspoons sea salt: negligible calories, fat, fiber, protein, $.02
1 tablespoon black pepper: negligible calories, fat, fiber, protein, $.02
TOTALS (with edamame): 1059 calories, 32.6g fat, 15g fiber, 22.8g protein, $2.87
PER SERVING (TOTALS/6): 176.5 calories, 5.4g fat, 2.5g fiber, 3.8g protein, $49

TOTALS (with fava beans): 1010 calories, 23.6g fat, 14g fiber, 14.5g protein, $3.63
PER SERVING (TOTALS/6): 168 calories, 4g fat, 2.3g fiber, 2.4g protein, $.61