Oranges, the Taste of Sunshine

Oranges are one of the most popular fruits Worldwide. They are available all year round, taste wonderful, are very versatile and are less expensive than most fruit.

They originated in Asia thousands of years ago and the Spanish explorers took the seeds to the New World. This led to to Florida and California being the major producers of oranges they are today. Other major producers are Spain, South Africa, Brazil, Mexico, Israel and China.

As most people know, oranges are an excellent source of Vitamin C and dietary fiber. They are also a good source of vitamins A (beta carotene) and B1 (thiamin), folate, calcium and potassium. Oranges contain many phytonutrient compounds as well.

Healthwise, one orange a day will satisfy your daily vitamin C requirement. The vitamin C and the phytonutrients in oranges will build your immune system and protect your body against free radicals. Research has shown that fresh orange juice is far more effective than vitamin C supplements.

The dietary fiber in oranges also helps with lowering cholesterol levels, balances blood sugar levels and helps prevent atherosclerosis. The citric acid in oranges also helps in the prevention of calcium oxalate kidney stones. Orange peel itself contains PMF's which are said to lower cholesterol levels more effectively than medicines. So add some orange zest to your drinks and salads.

tend to have the most juice. The more ripe they are, the more antioxidents they contain. Always buy organic, locally grown oranges where possible. Firm, heavy, smooth skinned orangesOranges can be stored at room temperature for about two weeks. The juice and zest can be frozen in ice trays for later use.

Excellent as segments added to vegetable and fruit salads, juice added to salad dressings, when cooking pumpkin, carrots and sweet potatoes. We must not forget either how wonderful orange marmelade or orange muffins are.

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"Champagne and orange juice is a great drink. The orange improves the champagne. The champagne definitely improves the orange."
Philip, Duke of Edinburgh

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Orange Tahini Dressing
From the Raw Gourmet
A delightful light dressing that only takes a few minutes to make.

2 tbsps tahini
1/2 cup fresh orange juice
pinch sea salt
1 tsp grated ginger
1/4 tsp cinnamon
1 tsp dulse flakes
1/8 tsp curry powder

In bowl, add orange juice gradually to tahini, stirring after each addition. Add salt. Dressing tastes fine as is, or add spices to taste. Yields approximately 1/2 cup.
Variation: Try adding 1 teaspoon chopped ginger and 1-2 teaspoons tamari. Or, add 2 teaspoons poppy seeds and 1/4 teaspoon Chinese 5 spice powder.


Tuscan Orange and Fennel Country Salad
From Kyle Phillips of Your Guide to Italian Food at About.com

3-4 Oranges
salt
olive oil
1 medium-large fennel bulb
balsamic vinegar

Peel and slice oranges. Salt the oranges and drizzle generously with olive oil. Put aside while you cut the fennel to allow salt to bring out the juices. Clean, quarter and slice fennel. Toss it with the oranges and season with some more salt, and also pepper at this point. Drizzle with balsamic vinegar and toss one more time.


Carrot and Orange Soup
From the Vegan Village
This soup is easy to make and tastes delicious. The orange taste is a surprise at first, but stay with it!

25g/1oz vegan marg
500g/1lb carrots, sliced
1 onion, chopped
1 stick celery, chopped
1 clove garlic, chopped
900ml/1½ pints water
pinch of sugar
salt and pepper
juice of 4 oranges
grated rind of 1 orange

Melt the marg in a pan, add the carrots, onion, celery and garlic and cook gently for 10 mins. Add the sugar, water and season to taste. Bring to the boil. Cover and simmer for 1 hour or until the carrots are tender. Cool slightly. Whizz in a food processor until smooth. Add the juice, decorate with the orange rind and serve.

Technorati tags : vegan+recipes vegan oranges orange+recipes

Cashew Nuts a Tasty Treat

Cashews are actually seeds. Portuguese explorers discovered them in the 16th Century in South America. Today they are the top selling nut worldwide.

To get their full nutrition it is best to eat them raw and not roasted. Organic cashews are now available in many countries. High in vitamin A, fiber, protein, iron, magnesium, phosphorous, zinc, copper and manganese they are excellent for Vegans.

Cashew nuts have a fairly high oil content but it is less than most other popular nuts like almonds, pecans and peanuts. Their unsaturated fatty acid is oleic acid which promotes cardiovascular health. They have a high energy density and which has made them popular with athletes.

Always check that the cashews are fresh and not shriveled and show no sign of insect damage. With their high oil content they easily go rancid so should be stored in a sealed container in a cool dry place. They can also be stored in the refrigerator or freezer.

Cashews are wonderful as a snack either on their own or mixed with dried fruit. Great for breakfast when blended in smoothies or sprinkled on top of cereal. They make an excellent nut butter and are very tasty when added to stir-frys.

Enjoy !

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Recipes of the Day

Cashew Nut Pesto
from BBC Food
by Tony Tobin (Ready Steady Cook)

2 garlic cloves
1 large handful fresh basil
1 large handful flatleaf parsley
1 tbsp breadcrumbs
2 tbsp olive oil
salt
1 handful cashew nuts
toasted ciabatta, to serve

Place all of the ingredients, except the ciabatta, into a food processor and blend until smooth.
Serve spread thickly onto the toasted ciabatta. Serves 1

Cashew Nut 'Hummus' with pitta bread
from BBC Food
by Brian Turner (from Ready Steady Cook)

5 garlic cloves, peeled and crushed
1 tbsp olive oil
1 lemon, juice only
salt and freshly ground black pepper
30g/1oz cashew nuts
To serve
2 pitta breads, cut in half and toasted

Blend the garlic, oil, lemon juice, seasoning and cashew nuts in a food processor until combined and smooth, adding extra oil if necessary.
Transfer the cashew nut hummus to a serving dish and serve the toasted pitta breads alongside. Serves 2

Carrot Slaw With Cashews
from Organic Cashew Nuts
by Yamuna's Table: Healthful Vegetarian Cuisine

3 cups carrots, shredded
1 quart boiling water
1/2 serrano chile, seeded and minced
2 tbsp lime juice
1/2 tbsp maple syrup
2 tbsp cashew pieces, toasted
1 tbsp cilantro , chopped

Place carrots in a colander. Pour boiling water over them, drain well. Combine chile, lime juice and maple syrup in a bowl and whisk with a fork. Add carrots, cashews, and cilantro and toss to mix. Serve at room temperature or chilled. Serves 4

Tags : cashews cashew+nuts vegan+recipes vegan+diet

Sea Vegetables - Arame

For centuries sea vegetables were only eaten by people in the Far East and those on a Macrobiotic diet, but due to their high nutrition and health benefits they are fast becoming popular with vegetarians and vegans.

Being sweeter and milder tasting, Arame is a good place to start when trying out a sea vegetable in cooking for the first time. Arame grows on the coasts of Peru and Japan. It is often called the sea oak as it's leaves resemble big, tough oak leaves. Once harvested it is shredded and dries to a black color. When cooked it changes color to dark brown.

Arame, like other sea vegetables is high in iodine, calcium, iron, vitamin A, niacin, vitamin C, folate, magnesium, riboflavin, pantothenic acid, zinc and protein. It contains plant compounds called lignans which are said to have cancer protecting properties. Arame is one of the richest sources of iodine of any vegetable so is excellent for thyroid health. The pantothenic acid is important for the adrenal glands. Nutrients in sea vegetables help cleanse the colon and improve digestion and absorption. As Arame promotes soft, wrinkle-free skin, enhances glossy hair and prevents its loss, it is used in many beauty products.

Preparation: Shake to remove any grit, put in colander/sieve and rinse well with cold water. Soak in a pot for around 8-10 minutes and drain. Arame can be steamed, sauteed, added to soup, or eaten in salads.

Simple Arame Recipe
from Ketayun fatfree.com

Saute finely sliced onions carrots and ginger in water or water/wine combo. When almost done, place arame on top and let it steam till soft. Mix and add soy, tamari or vinegar. You could eat this with brown rice, tofu, or after cooling chop it and add soy mayo+lemon juice and scoop it with rice crackers.

Mediterranean-Style Roasted Vegetables with Arame
A delicious recipe, to entertain in style and surprise your friends.
from clearspring.com

1/2 cup Arame
4 baby onions, or 1 medium onion, quartered
2 medium carrots, cut into chunks
2 courgettes cut into thick rounds
1 red pepper, cut into pieces (discard seeds)
handful of mushrooms, cut in half
1 clove garlic, minced
3 tbsp extra virgin olive oil
3 tbsp concentrated apple juice (optional)
1 tbsp dry oregano
2 bay leaves
pinch of sea salt

Rinse the arame under cold water quickly. Soak it in just enough cold water to cover for 7 minutes, then drain well. Heat the oven to medium heat (200°C/375°F/gas mark 6). In an oven casserole dish, mix the vegetables, arame and seasonings well. Add a small amount of water to just cover the bottom of the dish. Cover with the lid and bake until the vegetables are sweet and tender (approximately 30-35 minutes).Garnish with 1tbs capers and chopped parsley. Serves 2

Arame Lemon Soak Bath
from Eden Foods

Deeply relaxing and cleansing. The minerals in the arame are readily absorbed into the skin helping to cleanse pores and melt away accumulated fats and oils.

1 cup Eden Arame
2 quarts water
1 lemon, cut in half

Place the arame and water in a pot. Bring to a boil, reduce the flame and simmer for 15 minutes until the water becomes brown. Strain out the arame and discard. Pour the water into the bath tub. Add more hot or warm water until comfortable. Squeeze the lemon juice into the tub and toss the skins in. Relax and enjoy for about 10 minutes.

Tags: arame sea vegetables vegan recipes blog health

Herbs - Common Thyme

Common Thyme is one of 250 other types of Thyme. It is part of the mint family. The Egyptians used this herb in enbalming, whilst the Greeks used it in their baths and burnt it as incense in their temples. In medieval times, women would often give knights and warriors gifts that included thyme leaves as it was believed to bring courage to the bearer. It was brought to North America with the first colonialists as a food preservative and medicine.

Health and Nutrition

Thyme is an antiseptic, antispasmodic, tonic and carminative.

It's essential oil is used in aromatherapy to boost the mind, body and spirit. Thyme oil must only be used externally.

Thyme contains Thymol oil which increases the percentage of healthy fats in brain, kidney and heart cell membranes. Thyme also contains a variety of flavonoids making it an excellent antioxident food. It contains iron, manganese, calcium and fiber.

For digestive upsets, flatulence, loss of appetite and exhaustion, Thyme Tea is found to give relief. Also helps in the elimination of phlegm and soothes coughs (perfect for children due to it's low toxicity levels) and is found to be helpful with PMS cramps. Pour one cupful of boiling water onto 2 teaspoons of thyme. Leave to infuse for 5-10 minutes. Strain and sweeten. Make fresh tea each time and drink as required before or after meals.

In The Kitchen

The addition of freshly chopped thyme adds an earthy, floral flavor to casseroles, entrées, salad dressings, sauces and soups. To prepare for chopping, hold the root end of a sprig of thyme with both sets of your index finger and thumb. Hold the end tightly with one set, while using the other to quickly scale down the thick stem, removing all of the leaves. Discard the stem and use a sharp knife to chop the leaves.

A Simple Bouquet Garni

3 stalks parsley,
1 sprig thyme and
1 bay leaf

Tie the herbs together in a little bundle with a piece of string. Add to any stew, sauce or casserole you're preparing and remove the bouquet garni before serving.

Carrot Fritters With Chives and Thyme from recipezaar.com

3 cups coarsely grated carrots
1 cup flour
2 tablespoons chopped fresh chives
1 tablespoon chopped fresh thyme
1 tablespoon chopped fresh parsley
1/2 teaspoon salt
2 teaspoons baking powder
3/4 cup water
almond oil or peanut oil (for frying)
4-6 servings

Mix the carrots, flour, herbs, salt and baking powder together thoroughly.
Gradually add the water to form a thick batter.
Heat one inch of oil in a skillet over medium-high heat.
Drop the carrot batter into the skillet by teaspoons and fry until slightly crisped (about 30 seconds), flipping once.
Drain on a paper towel.
Serve warm, with a little barbeque sauce or soy sauce for dipping.

Mushrooms Griddle Style

8 large flat field mushrooms
Bunch fresh thyme
Sea salt and freshly ground black pepper
Extra-virgin olive oil
2 teaspoons white wine vinegar
Small bunch flat-leaf parsley leaves, finely chopped
1 red chilli, finely chopped
1 lemon, zest finely grated and juiced
Balsamic vinegar (optional)

Heat a heavy griddle pan on the stove. Slice the bottom off each mushroom, then place the tops on the griddle, flat side down. Wrap some string around the thyme to make a brush. Put the brush end with a large pinch of salt in the mortar and then bash, adding about 5 teaspoons of extra-virgin olive oil and the white wine vinegar. Add a bit more salt and pepper. Using the thyme bundle as a brush turn the mushrooms over and brush with the thyme oil, keep dabbing them while they are cooking. When the mushrooms are cooked, place them on a serving plate and sprinkle them with the parsley, chilli, and lemon zest. Squeeze over the lemon juice and drizzle with extra-virgin olive oil. Add a little balsamic vinegar, if you like.

For more info visit:
Chamomile Times
W H Foods

Tags: thyme vegan recipes vegan blog

Versatile Tofu

Tofu is made from soybean curd. Records show it has been eaten in the Far East for over a thousand years but has only been used in the West in the last few decades.

It is easily digestible, contains a high quality protein, B Vitamins, isoflavones, iron, calcium (when made with calcium salt) but is low in saturated fat and sodium, with no cholesterol. It therefore is not only popular with vegans and vegetarians, but also with those on a low-cholesterol or low-sodium diet.

Tofu should be kept in the refrigerator. Once opened rinse off the tofu and store covered with water. The water should be changed daily. If frozen and then defrosted, tofu changes to a spongy texture which absorbs marinades and sauces easily.

Use it in stir frys, burgers, sliced in sandwiches, cubed in soups and stews, in dips and in desserts.

Lisas Broccoli - Tofu Stir Fry
http://vegweb.com

2/3 Cup water
2 Tablespoons Sherry
2 Tablespoons Soy Sauce
4 teaspoons cornstarch
1/4 teaspoon groung ginger
Crushed Red Pepper to taste
Nonstick Cooking Spray
Minced Garlic to taste
3 Cups Broccoli
1 onion cut into strips
1 red and 1 green Bell Pepper
1 cup fresh bean sprouts
1 pound tofu cut into 1/2 in. cubes
2 cups hot cooked brown rice

Stir together water, sherry, soy sauce, cornstarch, ginger and red pepper. Set aside for sauce.

Spray a cold wok with nonstick spray. Preheat wok over medium heat. Add garlic and stir-fry for 15 sec. Add broccoli-fry for 3 min. Add onion and peppers-fry for 3 min. Add bean sprouts- fry for 1 min. Push vegetables from center of wok.

Stir sauce; add to center of wok. Cook and stir till thick and bubbly Cook and stir for 2 min more. Stir vegetables into sauce. Then stir in tofu. Heat through. Serve with rice. Serves: 4
Recipe submitted by vandyne@webzone.net


Delicious Crunchy Tahini Vegetables and Smoked Tofu Sandwich
http://vegweb.com

vegetables finely chopped:
1 red pepper
2-3 celery sticks
1/2 a large cucumber, (1 spring onion optional)
1 large grated carrot
smoked tofu cut into slices
tahini
lemon juice
a little water
either Doorstep sliced whole meal bread, or pitas
salt and pepper to taste
sliced tomatoes (optional)
spinach (optional)
olive oil for frying

Get a large bowl, and add 3-4 large tablespoons of tahini. Add a little water, and a little lemon juice, salt pepper and blend until mixture is thick and creamy, though slightly runnier the original tahini consistency.

Meanwhile, chop all vegetables finely (except tomato and spinach). Add vegetables to the bowl and coat with tahini mixture.

Heat olive oil in frying pan, and fry slices of smoked tofu until lightly crispy.

If you are using pitas then lightly heat pita in toaster/grill. Or lay a slice of thick bread on a plate. Layer bread or pita with fried smoked tofu and crunchy vegetable mix. Its also nice to add spinach/tomato slices (optional)

Eat and enjoy.

This is a very filling meal, that has a slight tangyness to it, especially if you add sliced tomato. If you prefer something more creamy, then omit the tomatoes and use less water when blending the tahini. The vegetable mixture taste even better when left to marinade for a while (especially when using spring onions in the mixture). But if left too long the vegetables start to release moisture, and dilute the tahini mix into something more runny. I also use the vegetable filling with bean salads, a dip for tortillas, over couscous, or over a large plate of chips! Hope you enjoy! Serves: 3 very large servings.
Recipe submitted by Invented it myself - loll


Other vegan and vegetarian tofu recipes can be found at
http://www.fatfree.com/recipes/tofu/
http://veganmenu.blogspot.com/
http://veganlunchcast.blogspot.com/
http://www.parsleysoup.co.uk/


Tags tofu vegan blog soya

Herbs - Rosemary

Please visit my new tenant Life is Fresh. This gardening Blog has lots of interesting entries from growing herbs to how to make your lucky bamboo curly. I certainly will be taking a good look at this blog as being Vegan I use herbs for health, cooking and making my own beauty products.

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Rosemary

Talking about herbs I would like to discuss Rosemary today being one of my favorite herbs. Usage of rosemary dates back to 500 b.c., when it was used as a culinary and medicinal herb by the ancient Greeks and Romans.

In The Kitchen

Rosemary give a wonderful taste and fragrance to roasted vegetables, especially potatoes.

Lentil, Garlic and Rosemary Soup from VeganFamily

A cleansing and fortifying soup for the winter, combining the immune boosting properties of garlic and rosemary with the nutritious content of the lentils and carrots (zinc, iron and carotenes) . This recipe makes a large pot of soup - will feed 6 people at 2 sittings or you could freeze half for later.

2 cups of red lentils
approx 9 or 10 cups of water
1 whole bulb of garlic, peeled and finely chopped
either a large sprig of fresh rosemary, finely chopped or two teaspoons of dried
4 medium carrots diced quite small
seasalt to taste

Place the lentils in a large saucepan and cover with the water - bring to the boil while preparing the other ingredients. Reduce to a simmer and add the garlic, rosemary and carrots. Cook for a further 20 minutes until everything is ready and add the salt.


Olive Rosemary Flatbread from VegetarianTimes

1 tablespoon active dry yeast or 1/4 ounce / 8 grams package yeast
1 1/2 cups lukewarm water
7 tablespoons olive oil
3 cups bread flour, plus extra for kneading
1/2 cup whole wheat flour
2 teaspoons coarse salt
2 large cloves garlic, minced
1/4 cup finely chopped kalamata olives
1 teaspoon minced fresh rosemary

In a large bowl, sprinkle yeast over water and stir with fork to dissolve. Let stand 5 min. Whisk in 4 tablespoons olive oil.

In separate bowl, mix bread flour, whole wheat flour and 1 teaspoon salt. Add flour, one cup at a time, to yeast mixture, stirring well after each addition. When dough begins to come away from sides of bowl, turn out onto lightly floured work surface. Knead in garlic, olives and 1/2 teaspoon rosemary. Continue kneading, adding more flour as nec, until dough is shiny, elastic and no longer sticky, about 10 min.

Transfer dough to lightly oiled bowl and turn to coat all sides with oil. Cover bowl with plastic wrap and set aside until dough triples in volume, about 2 hrs.

Punch down dough and place in a greased 13 x 9 inch (33 x 23 centimeter) baking sheet. Press and pat dough until it covers entire surface of pan. Cover with a towel and let rise until dough reaches top edge of sheet, about 45 minutes.

Preheat oven to 400F/205C. Just before baking, dimple dough with fingertips and drizzle surface with 2 tablespoons olive oil. Sprinkle with remaining 1/2 teaspoon rosemary and remaining 1 teaspoon salt. Place on middle oven rack. Put an empty baking dish on lower rack. Quickly pour 1 cup boiling water into empty dish and close door. Bake until bread is well risen and golden 20 - 25 min. Remove bread from pan to wire rack. Brush surface with remaining 1 tablespoon oil. Cut into squares and serve warm.

Makes 16 servings

Health and Beauty

Warning: Avoid rosemary if pregnant, have high blood pressure or epilepsy.

Applied to the skin, rosemary essential oil helps strengthen the capillaries and has a rejuvenating effect. For this reason, rosemary is a common ingredient used in many cosmetics, including skin toners, creams, soaps and hair products.

Rosemary contains chemicals called quinones, which have been shown in laboratory studies to inhibit carcinogens. Thus, this herb is ranked high on the list of cancer-prevention and reduction foods.

Rosemary Tea: Put a few sprigs in a cup and pour over boiling, leave for a few minutes and drink the tea. It improves circulation, stimulates the liver, eases joint pain and headache pain and relieves cold symptoms

Bathe away stress, strain, and fatigue with a soak in a bath with a few drops of rosemary oil or a few sprigs of rosemary - so invigorating, it wakes up the system.

Rosemary Foot Bath for tired feet: In a foot bath place warm water with 2 drops of rosemary oil, 2 drops of camomile oil and 3 teaspoons of cider vinegar. Relax and soak feet for 15 minutes.

Anti-dandruff conditioner : 5 teaspoons extra virging olive oil, 2 teaspoons of rosemary oil, 2 drops camomile oil, 1 drop of lavender oil and a 2 capsules of vitamin E oil. Massage into hair and scalp, cover head with a towel and leave on for an hour. Shampoo hair.

Tags: health Vegan herbs organic Vegan Recipes