Dehydrated Raw Onion Bread

Here is some onion bread I recently made served on my favorite Totoro plate (a Studio Ghibli film, which happen to be some of my favorites). This is one of my original recipes. 

Here is some onion bread I recently made served on my favorite Totoro plate (a Studio Ghibli film, which happen to be some of my favorites). This is one of my original recipes.

 

Ingredients:

🌟1/2 of a large onion sliced into thin slices on a mandoline

🌟I cup finely ground flax seeds (I like to grind them in a coffee grinder myself)

🌟1 cup germinated sunflower seeds (I soak them overnight in spring water, drain them and rinse them)

🌟1/4-1/2 tsp Celtic sea salt

🌟1 tsp Italian seasoning

🌟1/2 tsp garlic powder

🌟1 tbsp kelp or dulse powder (Maine Coast Sea Vegetables or Mountain Rose Herbs carry high quality sea veggies like these)

🌟1/2 cup olive oil (Bariani is my favorite brand presently since it is raw, extra virgin, traditionally stone crushed, organic, and not adulterated which is all too common today)

🌟1  cup spring water

Directions:

Blend the soaked sunflower seeds, ground flax seeds, spring water (you may add more if needed to help it blend), salt, seaweed and olive oil in a blender (preferably a high speed blender like a Vitamix) until you have a smooth batter with no gritty texture and then put it into a mixing bowl. Next you slice the onion using a mandoline. I like to subsequently cut the thin onion rounds into quarters with a regular chef knife. Then you add the onions to the batter in the mixing bowl and stir it until it is evenly mixed. Place some unbleached recycled parchment paper on a dehydrator tray and spread the batter onto it. Spreading it evenly so it is about 1/4-1/2 inch thick works best. You dehydrate it at 111 degrees Fahrenheit for about 8-12 hours or until it is soft yet fully dehydrated through. Dehydrating it at a low temperature helps keep the enzymes, essential fatty acids and vitamins intact. You could flip it once in the middle of the process if you like, but when it is done on parchment paper I find it often works to not flip it which is convenient. If you use teflex sheets instead which are made from plastic you likely will need to flip it since teflex is not at all breathable. On the other hand, parchment paper allows some air to circulate through the bread. This is effective because even when you don't flip the bread or transfer it to just the screen, as is commonly recommended towards the end of the dehydration process, the bottom side does still dehydrate evenly. I am referring to an Excalibur dehydrator in this case for those who are unfamiliar with dehydrators. It is most commonly used in raw cuisine since you want to be able to control the temperature setting. Then you simply cut it with a chef knife into squares.

It is delicious with organic, raw, pastured butter mixed with a little pressed garlic and celtic sea salt. Organic Pastures is my favorite raw butter source presently since their standards are high and they treat their animals kindly. I believe that truly raw, organic, pastured butter is a sacred health food especially if you can get it in the spring or fall when it is most golden and highest in vital nutrients like Vitamin K2 (what is now thought to be Dr. Weston Price's mysterious Activator X),  Vitamin A (retinol) and minerals. Onion bread is one of my favorite vehicles for this delicious super food because you know it's all about the butter baby. Actually the onion bread is really quite exquisite even on its own, but you can probably tell I am fan of quality butter. I find that most people do excellent with high quality butter like this even if they typically react to regular store bought butter (even organic varieties), but finding a really good source is quite hard today. If you lived in a remote Swiss or Greek village or a Tibetan temple, this would be readily available in a high quality form, but today you have to search much harder to find it.

Realmilk.com  and the Weston Price Foundation are a place to start your search for anyone that is interested.  I will warn you that many raw dairy farms don't have very high standards so educating yourself is a must. For instance, they may simply feed their cows GMO grains or worse. They may have poor sanitary practices or may not care for their animals adequately. Researching this topic thoroughly and visiting small farms is a must to make sure you know what you are getting. Always listen to your body too. If you react poorly to the dairy products or butter, trust your gut. However, also know that that doesn't mean you would do poorly with all raw dairy products if one batch doesn't agree with you since it is possibly contaminated or of poor quality.  If you are a vegan or avoid dairy you could certainly use coconut oil instead or you could top the bread with  mashed avocado and some toppings like chopped marinated shiitakes, bell pepper and sliced kalamata olives. Let your creativity run free.  I hope you enjoy this and I look forward to hearing what you think of it.

“When Dr. Price studied the native diets in the 1930’s he found that butter was a staple in the diets of many supremely healthy peoples. Isolated Swiss villagers placed a bowl of butter on their church altars, set a wick in it, and let it burn throughout the year as a sign of divinity in the butter. Arab groups also placed a high value on butter, especially deep yellow-orange butter from livestock feeding on green grass in the spring and fall.”
— Sally Fallon and Mary Enig

Harvesting Horta

Horta is a traditional component of an authentic Greek diet. It is a variety of wild edible greens that are collected seasonally. Some of the common ones that are foraged there are nettles, amaranth greens, mustard greens, chicory greens, lamb's quarters and dandelions.  In America, unfortunately many refer to these valuable greens as weeds and treat them with disdain as they spray them with an onslaught of deadly chemicals that unbeknownst to many Americans, poisons not only the weeds but also the environment that we all rely on to thrive. It reminds me of the contrast between the  cultures that revere cats and others that believe they are associated with dark evil magic, the devil and bad luck. I am going to side firmly with the Japanese on this one since they happen to be one of the cultures that greatly values felines, and remind people of the truth—cats are Maneki-nekos that bring us good fortune and make some of the kindest and most affectionate of companions and friends. If you haven't heard of a Maneki-neko it is basically a figurine of a cat that is considered a good luck charm in Japan. The Egyptians also greatly respected and appreciated the magic of graceful, elegant felines—featuring them with reverence and devotion in much of their sacred art. I am sure they would be taken aback like I was if they heard some of the mean spirited feline references that are made in certain religious beliefs or in popular American culture.   Similarly, Horta or edible weeds are revered, valued and protected in traditional Mediterranean cultures and this is the same way I view these regal, nourishing plants—as sacred.

Those in traditional Greek cultures who still practice this ancient art of gathering Horta on the pristine hillsides would be shocked by the chemical war and smear campaign that has been declared on these benevolent wild plant allies. I stand with the cultures that still revere these allies and would confidently argue that they are the sane ones in this debate.  I find this subject to be fascinating especially since I love to practice the lost art of wildcrafting, which is basically resurrecting the ancient craft of ethically and sustainably foraging for edible wild plants.  These wild greens are often much higher in minerals and other nutrients than conventionally cultivated plants largely because the rich soil they grow in is still lovingly tended to by earth's most harmonious gardener—mother nature. In contrast, in conventional farming the soil is continually robbed and stripped, yet never lovingly given back all that it needs to create  hardy plants that thrive with ease. The soil is stingily given only the bare minimum that is necessary in the form of synthetic fertilizers like NPK, but this is like giving a baby synthetic formula and expecting them to make do and still thrive. When in truth all they can do is barely survive with such a poor substitute for nourishment. It is true that some of these pioneer plants or wild greens also have deep root systems that allow them to access minerals from deeper in the soil as well.  However, I find that what mostly makes them so nutrient dense is the pristine wild soil and environment they come from. It is quite similar to the indigenous groups that Dr. Weston Price studied in the 1930s when it was still possible to come across groups  who were completely isolated from industrial civilization. They were found to have superior health, longevity, physical structure and emotional well-being when compared to the modern Americans from his day. He found that it was not that they were simply superior because of their race or their genetics and that it was instead that their superior authentic nutrition allowed their genetics to be expressed optimally. As soon as these groups were introduced to the displacing foods of modern commerce, their seemingly invincible qualities began to slip away gradually while getting worse with each generation. Similarly if wild plants are grown in poor, depleted soil they will have the same lower nutrient content and reduced immunity that conventionally cultivated plants do. Like the indigenous groups that switched to a nutrient bereft diet, even these strong, wild,  plants will  struggle to thrive as they won't be as full of vibrant life when they are not nourished the way mother nature intended with rich, diverse soil that is teeming with life. So although I see weeds as superheros in many ways, I am aware that they too can lose their super powers and potency when exposed to the kryptonite of modern conventional farming. None of us are immune to detriments of not being properly nourished it seems and this applies to all life forms I find. Eating horta is one ancient way to ensure we get some of these nutrients we depend on to thrive and to awaken any of our dormant super powers.

📷 GreekBoston.com

📷 GreekBoston.com

Horta has been studied in recent years here in the west to try and unlock the beneficial secrets of eating a Mediterranean diet. The preliminary research that has been done on this subject confirms this age old wisdom. Although I am entirely aware that it is never one component of a traditional diet that is protective, I found these studies to be interesting. However, I want to emphasize that in order to obtain the benefits of an authentic traditional diet, one must implement it all. The protection is found in the whole and not in simply the separate components alone. The studies revealed that eating Horta and some other culinary herbs or plant based foods like thyme, marjoram artichoke, allium, and fennel, that are commonly used liberally in Mediterranean cuisine stimulate certain anti-inflammatory pathways: namely  NF-kappaB and NRF2. Additionally, different phytochemicals like polyphenols, sulphoraphane, and resveratrol that are rich in Horta or other aspects of the Mediterranean diet  stimulated these protective pathways as well. Now that you know some of the reasons why edible wild greens or weeds have tremendous worth you may be pleased and inspired to learn that the season has begun to start harvesting and tending to them mindfully instead of spraying them aggressively and mindlessly. Please take care of each other,  yourself, our beautiful biosphere and our benevolent plant allies for we are all interdependent in this web of life. May the spring be a time of new growth, new beginnings, hope and celebrating the beauty and bounty of mother nature. I dedicate this post to my beloved Greek mama who grew up harvesting Horta and my dear Greek yaya (grandma) who passed this tradition on to her and lived to be one hundred.

“A nation that destroys its soils destroys itself. Forests are the lungs of our land, purifying the air and giving fresh strength to our people.”
— Franklin D. Roosevelt
📷 This is an image of my beautiful mama in Greece that was taken by Georgios  (my mom's first husband who was Greek)

📷 This is an image of my beautiful mama in Greece that was taken by Georgios  (my mom's first husband who was Greek)

 

 

Resources: Sheng Li Xue Bao. 2015 Feb 25;67(1):1-18.

Arch Biochem Biophys. 2012 Nov 15;527(2):81-9. doi: 10.1016/j.abb.2012.05.003. Epub 2012 May 14.

 

 

Perhaps She's a Sprite or Maybe She's Magic


Black cats bring me luck with their loyalty, love and smiling warm eyes.

My long hair heightens my senses and softly falls on my back offering comfort.

Aspens and aromatic wild roses are my guardian angels.

I worship the luminous moon and the sun that reflects off her celestial body.

I bow to the fluidity of the shifting seasons and the melodic, rhythmic waves of the sea.

Grasshoppers, dragon flies and field mice are all welcome in my circle of friends

I am guided by my senses and my inner authority. My instincts are intact and I listen to my inner knowing.

My hair smells of pine and juniper. I can see straight to your heart with an intensity that makes some uneasy and others comforted.

When moved to do so, I will hold you with soft tenderness and gentleness.

I fiercely protect those with no voice like the land, the trees, the animals, the insects, and the innocents who have been victimized. I fiercely protect my own heart and the hearts I love.

If you enter my heart you will remain there for a lifetime.

—Melina Powers

 

“To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.”
— Ralph Waldo Emerson

Ancient Pillars

🌲🕸️✨🌟

Divine crystal light floods her mind from the heavens

In shimmering divine sparkles and bold omens and elevens

Elevens like ancient pillars standing in union

Intertwined yet independent— the yang spiraling within the yin

She receives the golden rays that rise from the earth

Allowing beauty to overflow her hearth

Ascending in crystal spirals her spirit takes form

Embracing tenderly what was trembling and torn

She weaves a divine pattern connecting the heavens and the earth

As she slowly awakens to her worth

She peers out at her world, which is hers to touch

She looks up in wonder and knows what was intended for her is not too much

Glimmers of midnight blue and indigo flash in waves

Intimacy with her whole heart, allows her to be brave

As her tears nourish the fertile, dark soil

She feels the fire within simmer in a gentle boil

Water and earth united and entranced

She imagines that new beginnings could be a stirring dance

She is gifted with the vision of foresight

Trusting it she surrenders with all her might


—Melina Powers

Photo credit: Lucas Hofgard (This was taken when we were walking on the beaches of Santa Cruz, CA. You can see the stunning succulent ice plants in the background)

Photo credit: Lucas Hofgard (This was taken when we were walking on the beaches of Santa Cruz, CA. You can see the stunning succulent ice plants in the background)

“Go confidently in the direction of your dreams! Live the life you’ve imagined. As you simplify your life, the laws of the universe will be simpler.”
— Henry David Thoreau

Plant Perfection

🌲🌿🌷🌶️💚

Aromatic essences of plant perfection,
Offer soothing hues and profound course correction
Elegantly emanating divine protection
Beloved and benevolent in their ethereal presence
Awakening my instincts and senses
Earth alchemy aesthetics,
Blending with trustworthy ethics
Intangible plant spirits dance in rhythm
Whispering an ancient hymn
Always softly tip toeing alongside my Heroine's journey
Their voices earthy and flirty
At times the clashing sounds of industry drowned out their soft melody,
Making them almost impossible to hear
Yet in the golden stillness,
I am reminded that their presence is always near
The firs stay close and eternally ever green
The frankincense spirit remains near even when unseen
Believing in me with steady faith even in the in-between
The pure white cherry blossoms remember my name,
As the forget-me-nots smile
The golden roses stay wild,
And even knew me as a child
Crimson rose hips stain my lips,
as myrrh resin sticks to my fingertips
The aromatic spices of ginger and cinnamon,
Warm me to the core forevermore
Cayenne kicks up the heat
When snow is beneath my feet
With her sultry sway and Caribbean beat
In the crystal silence,
when they whisper please stay near,
It is all that I can hear

—Melina Powers

Photo credit: Melina Powers (This image was taken off of Highway 1 in California on the way back from a hike at one of my favorite nature reserves, Point Lobos.

Photo credit: Melina Powers (This image was taken off of Highway 1 in California on the way back from a hike at one of my favorite nature reserves, Point Lobos.

“A good head and a good heart are always a formidable combination.”
— Nelson Mandela

Tender Heart (poem)

She is delicate like a hummingbird and soft like a fox
When you reach out to touch her, her heart unlocks
She didn't expect you to carry the key
She didn't anticipate you fearlessly sailing her sea
As her tender heart is exposed, she hopes you won't steal it
She prays that instead you will softly sing to it and heal it
As you tend to it with gentle care and sometimes shocking her aware
She wants to trust you as you tenderly stroke her hair
She wants to believe in you as you dare her to dare

—Melina Powers

“Adopt the pace of nature: her secret is patience”
— Ralph Waldo Emerson

Photo credit: Melina Powers

Solstice Chestnut Hot Chocolate

In honor of the Winter Solstice and the longest night of the year, I wanted to share a delicious original recipe that I recently came up with to celebrate the festivities. As many of us know, traditionally in many cultures this time of year is a time for feasts, merriment, singing, and dancing in front of the fire.  In many traditions, a hallmark of the season was reflecting on the concept of rebirth and the symbolism of everlasting life that often was represented by the vibrant evergreens.

Candles and fires were lit to remind us of what is most important— keeping flames lit even during the darkest nights and gathering close to those we love most. It was a time to honor the gradual returning of the light. It also is a time when dreams are often more vivid— offering intuitive insights and guidance from deep within.

As the year begins to wind to a close, it is a wonderful time to reflect on what we learned and our aspirations for the coming year as the light will gradually begin to return.  Bringing forth the hidden shadows of the unconscious to the light of our awareness with soothing empathy is at work during this time.  Even the aspects that are painful to look at and feel may arise. Gently holding any emotions, traumatic experiences, or memories that arise in our golden light of awareness and allowing the spaciousness of our breath to embrace it all is healing. If you are like me, you also love the merriment and wonder of this holiday season. Merriment, shadow work and introspective reflection are all welcome and encouraged!

Speaking of merriment, I hope this recipe will bring some joy, comfort, inspiration and holiday spirit to your life and your loved ones.

 

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“May it be an evening star shines down upon you. May it be when darkness falls your heart will be true.”
— Enya

Chestnut Hot Chocolate

  • 1 or 2 chopped, raw, organic, shelled chestnuts or 1 Tbsp raw, organic almond butter instead
  • 2 tbsp raw, organic coconut butter (Artisana is my favorite)
  • 1 pinch whole vanilla powder (It is a dark, aromatic powder that contains no other added ingredients like alcohol, glycerine or sweeteners. Rawpower is my favorite)
  • 1 1/2 cups hot water (heated below boiling temperature to try and keep all the raw ingredients raw)
  • 1 pinch Celtic sea salt
  • 1 1/2 inch by 1 1/2 inch piece cacao paste, chopped
  • 1-2 tsp organic, raw, pastured colostrum (this is optional and can certainly be skipped if you are a vegan. My favorite brand was ethically sourced by one of my valued and intelligent mentors, the late Dr. Ron Schmid. The brand is Dr. Ron's Ultra Pure)
  • 1/4 tsp whole leaf stevia powder or your sweetener of choice

Instructions

Combine all these ingredients in a blender and blend them until they are smooth and creamy. An aesthetically pleasing frothy foam will accumulate at the top when it is done. A high powered, efficient blender  like a Vitamix works the best. As my mom who is a Buddhist would say, may it be of benefit!

 

“But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come. And when the sun shines it will shine out the clearer.”
— Samwise Gangee
Pictured here is my adorable, wild, native little Sub-alpine fir Solstice tree. I got it from Colorado Native Christmas Trees which is a more environmentally ethical source. They source their trees from the tops of trees that are left over from logg…

Pictured here is my adorable, wild, native little Sub-alpine fir Solstice tree. I got it from Colorado Native Christmas Trees which is a more environmentally ethical source. They source their trees from the tops of trees that are left over from logging and forest management. They would be discarded anyway, so from an environmental perspective, I feel better about getting my tree from them instead of from a farm that grows their trees in chemically intensive ways. It also has the benefit of being a healthier choice,as it is essentially wildcrafted.

Warmly, Melina

Harvest Season Recipes

As we enter December and admire the evergreens that remain a deep shade of green when other plants seem to be hibernating, I wanted to offer some more recipes that feature the bounty of the harvest season. These magnificent evergreens often represented eternal life and the resilience to survive a long winter in many traditional cultures. In honor of the holiday season,  today I am showcasing my Cranberry Cacao pudding, Garlic Parsnips & Green beans, and Dehydrated Cajun Sweet Potato Chips. I hope they inspire you to creatively use the gorgeous seasonal palette that nature offers this time of year. I know the unique flavors and hues that abound during this time inspire me to no end. If you feel inclined, please check out my Raw Autumn Harvest Pumpkin Zucchini Bread as well, which was similarly inspired by the Autumn harvest. Before we begin creating in the kitchen, I wanted to first share some about the nutritional powerhouses that will be featured in these recipes,

They say absence makes the heart grow fonder and I find this to be true with cranberries. Since they are only available fresh during this time of year, I always cherish the brief window that we have together. I even buy several bags  and freeze some for the winter season. They are rich in Vitamin C, Vitamin E, minerals, fiber, proanthocyanidins, anthocyanins and a whole array of other antioxidant phytochemicals that give them their vibrant crimson color. Studies have revealed that over twenty antioxidant phytochemicals are present in cranberries. Some other fairly well known ones that I will shine some starlight on here are: resveratrol, catechins, epicatechins, quercetin, elaggitannins  and carotenoids . These tart berries are native to North America and grow wild abundantly in the Northeast and Pacific Northwest. Firmness indicates freshness and as always I recommend choosing organic or wildcrafted ones in order to support the health of the biosphere and those who inhabit it (including ourselves). As we continue, let's applaud, as cacao, the food of the gods, makes a velvety entrance.

Raw cacao paste is my favorite form of cacao presently and I have tried it all from raw cacao nibs to cacao powder. I will admit that I have 15 lbs of it presently in my pantry. Hey, I make sure to make the most of my wholesale accounts for my own use too. The benefits of quality cacao are quite numerous especially when eaten in small amounts and early in the day. It is rich in magnesium, iron, essential fatty acids and over three hundred different antioxidant phytochemicals. It contains an amino acid called phenylalanine  as well that stimulates the production of certain feel good neurotramsmitters. It can be helpful to note that if one is healing from adrenal fatigue, cacao's stimulating properties may not be the best choice especially in large amounts.

Apparently, when the British came to the "New World" and sampled raw cacao with the natives for the first time, they were repulsed by it, but soon found that if they sweetened it, it was right up their alley. This doesn't surprise me and my taste buds seem to be closer to a native palate than a British one because plain raw cacao is something I actually find to be quite delicious. The raw variety that hasn't been processed at high heats and is dried in a way that doesn't allow for the proliferation of mold and mycotoxins is the best kind of cacao since heat denatures many of the nutrients and essential fatty acids. And worst of all, all the enzymes are destroyed by high heats. Cranberry and Cacao are stealing the spotlight in this particular post for understandable reasons, but we will close this nutritional discussion by directing the spotlight on our supporting veggies-- green beans and sweet potatoes. There are other ingredients that will be featured in the credits or recipes too, but if I featured every ingredient here I think I may start to bore you if I have not already.

Sweet potatoes are a harvest season favorite of mine and are an excellent source of alkaline-forming potassium, fiber and antioxidant-rich carotenoids like provitamin A.  Garnet yams are a variety of sweet potatoes that are deeply orange in color. They were my favorite growing up, but presently I am fan of all varieties. In Ayurveda, root vegetables like sweet potatoes are considered to  be grounding and are valued especially in the fall and winter months. They are prominent in many dishes in both Asia and the Americas.  Green beans are also a seasonal favorite that are abundantly available around this time of year. They are rich in folate, which assists in methylation  (a vital detoxification process in our bodies) and also supports reproductive health. They are essentially immature beans still in their pod that are picked early and like many beans and legumes this makes them a good source of several amino acids, which are the building blocks of protein. They are high in minerals too which contributes to our reserves of alkaline-forming minerals. My soundtrack for Thanksgiving day was the soundtrack for the film called New World. Some of my favorite tracks were, Of the forest, Listen to the Wind, New World, Forbidden Corn, and An Apparition in the Fields. Without further ado, let's move forward with my original recipes that were part of a meal I served on Thanksgiving this year.

Here is the Cranberry Cacao Pudding that I came up with this Thanksgiving that reminds me of a dark chocolate cranberry bar a friend used to give me sometimes when I was a teenager. Honestly, I think it is much tastier than the chocolate bar. The ma…

Here is the Cranberry Cacao Pudding that I came up with this Thanksgiving that reminds me of a dark chocolate cranberry bar a friend used to give me sometimes when I was a teenager. Honestly, I think it is much tastier than the chocolate bar. The maple leaf was outside my grandmother's old place and I saw it as a gift from her from beyond the veil. The beeswax pine cone candle was a gift from a local organic farm.

“I made cranberry sauce, and when it was done put it into a dark blue bowl for the beautiful contrast. I was thinking, doing this, about the old ways of gratitude: Indians thanking the deer they’d slain, grace before supper, kneeling before bed. I was thinking that gratitude is too much absent in our lives now, and we need it back, even if it only takes the form of acknowledging the blue of a bowl against the red of cranberries”
— Elizabeth Berg

Cranberry Cacao Pudding

  • 1 cup fresh organic young Thai coconut meat
  • 1/2 cup fresh organic cranberries
  • 1 tbsp raw almond butter
  • 1 by 1 1/2 inch piece of raw cacao paste chopped
  • 1 pinch whole unrefined raw vanilla powder (a richly dark and aromatic powder)
  • 1/2 tsp pumpkin pie spice (I make my own mix at this time)
  • 1/2 cup spring water (I am fortunate to have Eldorado Springs water here that I can collect affordably at the source)
  • 1/4 tsp organic green whole leaf stevia powder
  • A pinch of celtic sea salt

Instructions:

Place all the ingredients into a blender. A high powered blender like a Vitamix works especially well for this purpose since it helps blend even coarse ingredients like a cacao paste into a smooth consistency. As I mentioned in my previous post, I am grateful to have had a refurbished one for many years. It has held up longer than any blender I have ever had and performs much better as well. Blend this mixture until it is smooth and use the Vitamix plunger if necessary or add a little more water if you cannot get a nice blending vortex going right away. The vortex is where the magic ignites.  It serves two and could be garnished with a cranberry if you would like. As you can see, if you are able to acquire the ingredients, the preparation is quite simple and quick!

Here are the Cajun Sweet Potato Chips before they are about to be dehydrated.

Here are the Cajun Sweet Potato Chips before they are about to be dehydrated.

Cajun Sweet Potato Chips

  • 6 small organic sweet potatoes of any variety
  • 3 tbsp Organic Extra Virgin Olive Oil
  • Celtic sea salt to taste
  • 3 tsp Cajun Seasoning (I use Frontier Organics)

Instructions:

Use a mandoline to thinly slice the sweet potatoes and then toss them with the olive oil, salt and seasoning until they are uniformly coated. Then place them on a piece of unbleached, recycled parchment paper that lines a dehydrator tray or use a teflex sheet. Dehydrate them at 145 degrees Fahrenheit for the first hour and then turn it down to 111 or 112 degrees for the remainder of the dehydrating process. This is based on Dr. Gabriel Cousen's dehydration recommendations for raw food that I explain in my first post about Pumpkin Zucchini bread. Basically, he found that turning the heat up higher at the beginning simply jump starts the process and doesn't warm the food above raw temperatures in this first hour. The time required to dehydrate these chips varies depending on your climate and other factors, but they do take longer to dehydrate if you want them crispy. I dehydrated them for 2 days myself. It is best to dehydrate other items at the same time in order to use your dehydrator and the energy that runs it in the most efficient way. I dehydrated the Garlic Green Beans & Parsnip dish at the same time actually along with some more pumpkin seeds.

This is what the Cajun Sweet Potato Chips looked like when complete

This is what the Cajun Sweet Potato Chips looked like when complete

Garlic Green Beans & Parsnips

  • 2 cups green beans chopped and destemmed (personally I only snap off the stems and leave the "tails" in place that are located on the end of the bean pods since they are edible  and I like to eat food as whole as possible. I also prefer to not waste anything that can be eaten, but may typically be removed in conventional food preparation)
  • 1/2 cup diced parsnips (with peel intact)
  • 1-2 tbsp diced shallots
  • 3 cloves minced garlic
  • 1 tsp poultry seasoning (I used Frontier Organics)
  • 1/2 tsp all-purpose seasoning (I used Mountain Rose Herbs)
  • 1-2 tbsp Organic or Biodynamic Extra Virgin OIive Oil (I used Acropolis Organics from Greece)
  • Celtic sea salt to taste

Instructions:

Toss all the ingredients together in a bowl and then place them on unbleached, recycled parchment paper on a  dehydrator tray or you may alternately use teflex sheets. Dehydrate at 140-145 degrees Farenheit for the first hour and then turn down the heat to 111 or 112 degrees for the remainder of the dehydration process. 4-6 hours should be sufficient to warm, soften and infuse the flavors of this dish. This serves 2-3 people. 

This is Some of the Garlic Green Beans and Parsnips before they were dehydrated.

This is Some of the Garlic Green Beans and Parsnips before they were dehydrated.

“Feeling Gratitude and not expressing it is like wrapping a present and not giving it”
— William Arthur Ward

May your Holiday Season be bright and your love be eternal like an evergreen!

Warmly, Melina

Essence (poem)

You are a symphony of forest aromas
Shining bright like a supernova
You are a breathtaking masterpiece
With a diamond mind that will never cease
Divine artistry carved your lips
I feel the soft intention in your fingertips
Your cracks are mended with gold
Whispering a story that longs to be told
Your raven hair shines in the moonlight
As your heart sings and takes flight

—Melina Powers

“Live in the sunshine, swim the sea, drink the wild air. ”
— Ralph Waldo Emerson

Photo credit: Melina Powers

Raw Autumn Harvest Pumpkin Zucchini Bread

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“Autumn is a second spring when every leaf is a flower.”
— Albert Camus

The zucchini and pumpkin harvest season was in full bloom last month and now as winter has come, many of us have stocked our kitchens with these versatile seasonal squashes. I was fortunate to harvest many zucchinis from my organic garden this year and to get several pumpkins and other winter squashes from a local organic farm called Isabelle Farm. Even the adorable neighborhood squirrels joined in the fun and ate a large portion of an oversized zucchini in the garden and gnawed a creative carving into the organic pumpkin that I decorated my front porch with. With this surplus of squashes,  I decided to come up with a creative recipe to feature both of these autumn beauties whose flavors compliment each other quite well.

Zucchinis are botanically classified as a fruit since they grow from a beautiful flower that also happens to be edible and delightful. For instance, the blooms are delicious stuffed with a savory nut pate. They are part of the subgroup of squashes that are called summer squashes. The defining feature of summer squashes that distinguishes them from winter squashes is that they have a soft and tender rind. Winter squashes on the other hand have a hard, thick rind and include squashes such as pumpkins, acorn squashes, and butternut squashes. Zucchinis are excellent sources of magnesium, folate, potassium, lutein, zeaxathin, Vitamin C, and fiber. Pumpkins are also the star of this recipe and are rich in carotenes, potassium, magnesium, lutein, zeaxanthin, Vitamin C and fiber. I will add that I typically follow food combining in my recipes since I have found this practice to be healthful and helpful for optimal digestion, but pumpkin is not considered to be a non-starchy vegetable so combining it with coconut which is classified as a protein food in most food combining practices is not absolutely optimal.  However, I find it to be low enough in starch to work fairly well and if one would prefer to follow ideal food combining principles, you could certainly replace the pumpkin with non-starchy carrot. To clarify, the food combining practice that I have found to be the most effective includes the principle of not combining proteins and starches. Personally, I always choose organic, beyond organic, biodynamic or wildcrafted ingredients since I believe this choice helps support our own health, the health of our loved ones and the sanctity and health of our environment.

Here is one of my original recipes to celebrate this harvest season. May it be of benefit!

Autumn Harvest Zucchini Pumpkin Bread

3 1/2 cups zucchini

3 1/2 cups pumpkin (skin peeled and seeds set aside)

2 cups raw young thai coconut meat (Exotic Superfoods is my favorite source)

2 tsp pumpkin pie spice

3/4 tsp whole green stevia leaf powder (Mountain Rose Herbs is my stand by)

1/2 tsp whole vanilla powder (Rawpower is my favorite)

1 cup spring water (I am fortunate to be able to get local world renowned Eldorado Spring water directly at the source)

Directions: Blend all ingredients until smooth in a blender. Personally, I use a refurbished Vitamix that has been going strong for the last 10 years. I eventually invested in one after several cheaper ones broke and proved to not be capable of some of the tasks I required. You could even stop at this stage if you like and eat it as a pudding because it is quite delicious like this as well. If you would like to continue on and make it into a bread, you simply use a dehydrator that you can control the temperature setting on. Some brands don't allow you to adjust the setting and will heat the mixture to a temperature that is above 112 degrees Fahrenheit which is known to destroy enzymes and other nutrients.  I prefer to keep it raw and have an Excalibur dehydrator that works excellently for this purpose. I lay unbleached parchment paper on three different trays and lightly coat them with some organic raw coconut oil or organic extra virgin olive oil. I then spread the mixture into three small circular flat breads by pouring a third of the mixture onto each of the three different trays that have unbleached parchment paper lining them and then spreading them out with a spatula. You could use teflex sheets too if you prefer. I tend to make them about 1/2 inch thick since I find that dehydrating foods at low temperatures works better when the foods are not overly thick.  This is because sometimes unwanted fermentation or mycotoxins tend to take over when the mixture is too thick and cannot be as evenly dehydrated. Dr. Gabriel Cousens did some studies about dehydration and found that it may work better to run the dehydrator up to 140 degrees Fahrenheit for the first hour and then turn it down to 112 for the rest of the process in order to avoid mycotoxins from proliferating. He pointed out that the food still stayed raw since it didn't have time to overheat during that first hour and this initial higher temperature instead simply helped jump start the process. This is currently how I dehydrate at this time, but I always stay open to new ideas. Once you have spread the mixture on the parchment paper you dehydrate the bread overnight or for 8 hours if you want a crispy flatbread. If you want a softer bread you can dehydrate it for 2 hours on one side and then flip it and dehydrate it for another 2 to 3 hours until it is a nice soft texture. I find that if you dehydrate it over night there is no need to flip it. Last of all, I like to toss the pumpkin seeds that were set aside at the beginning with a little celtic sea salt and dehydrate them at the same time until they are crisp which usually takes about 6-8 hours. The variety of bread I made this time that is pictured below was the crispy variety. You can garnish it with pressed, dried autumn leaves and hawthorne berries if so inspired. 

 

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This is what the mixture looks like before it is dehydrated.

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“Autumn shows us how beautiful it is to let things go”
— Unknown
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These are the pumpkin seeds before they are dehydrated. My dear mama who is from Greece told me that her family used to dehydrate pumpkin seeds in the sun! Dehydrating them at a low temperature in a dehydrator is a similar method to this traditional practice and it helps protect all the healthy essential fatty acids that are adversely affected by being exposed to high heats.  They essentially become denatured and oxidized when roasted at a high temperature. Enzymes and many of the nutrients remain intact when you prepare pumpkin seeds this way and they are absolutely delicious!

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Here are some of the beautiful zucchinis that came from my garden and some other exquisite veggies and fruits from the harvest season.

Thanks for being here for my first blog post and I hope you have a wonderful holiday season.

Warmly, Melina