Getting Greens With Kale

Kale is the same  cruciferous vegetable family as cabbage, cauliflower and broccoli. It is thought to have originated in Asia and was brought to Europe around 600 B.C. There are three main types of kale, the original curly kale and the much later varieties of dinosaur (Tuscan) and ornamental (salad savoy) kale.

Said to be one of the most nutritious vegetables, kale contains excellent amounts of vitamins A, C, and K, very good amounts of copper, tryptophan, potassium, vitamin B6 (pyridoxine) and fibre, and good amounts of vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin) and E, iron, magnesium, folate, phosphorous, omega_3 and protein. Kale is also high in  lutein, zeaxanthin, glucosinolates, kaempferol, quercetin and beta carotene.

Kale, like the other cruciferous vegetables, has wonderful health benefits. Steamed kale and to a lesser extent raw kale is known to lower cholesterol levels due to it's fiber-related nutrients.  It has a definite role to play in support of the body's detoxification processes.The many flavonoids, carotenoids and glucosinolates in kale an other cruciferous, give antioxidant and anti-inflammatory benefits, and ongoing studies state that they lower cancer risks if added regularly to our daily diet. Plus the carotenoids in kale help lower the risk of cataracts.

Note: Kale contains oxalates so those with kidney or gallbladder problems should not eat too much of it. Oxalates also reduce calcium absorption so eat kale at a different time to any calcium supplements you might be taking.

When purchasing kale look for firm, dark coloured leaves with no signs of wilting or yellowing. The smaller the leaves the milder and sweeter the flavour. The best time to purchase is late Winter to early Spring. Always purchase organic kale as normal commercial kale can contain pesticides. Store, without washing,  in airtight containers in the fridge. Refrigerated,it should last up to a week. After washing, kale can be eaten raw, dehydrated, steamed or added to stir fries.

So when adding greens to you daily meals do not forget about kale.

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Dehydrated Salted Kale Chips  
By Donna October at The Healthy Eating Site

2 bunches of kale, rinse and remove stem
3 tbsps. extra virgin olive oil or hemp seed oil
1 tbsp. apple cider vinegar
Celtic or Himalyan sea salt to taste

Mix the oil, apple cider vinegar and salt in a large mixing bowl. It’s easy to add more salt later and adjust it to your taste. Tear, or roughly chop the kale leaves up into bite-sized pieces. Think potato chip size, they will shrink a bit once they are dehydrated. Toss the kale pieces into the bowl with the oil and vinegar. Periodically mix the kale as you are adding it by tossing the kale in the oil and ACV mixture. Get your hands in there and massage the oil into the kale. You’re aiming to have the oil and ACV evenly coating all of the kale. It’s easier to do this if you add a bit of kale, toss and massage, add some more kale, toss and massage and repeat until you have used up all the kale. Place a Teflex sheet on top of a dehydrator tray and drop a handful or two of the coated kale leaves onto it. Try to spread the kale around so it’s not all clumped together, but you don’t have to be too particular about placing each individual piece because it will shrink and separate a bit as it’s dehydrating. Dehydrate overnight at 105-110 degrees F. It should take 10-12 hours, but times may vary due to humidity, size of the ‘chips’ and how thinly you can spread them on the sheets. In the morning, turn the kale onto a regular dehydrator tray to finish it off. Dehydrate for another 2-4 hours until crispy. NOTE: I’ve now found that if I don’t spread them too thick on the sheets, that after 10-12 hours of dehydrating they will be done without having to turn them. Eat fresh from the dehydrator or store in a tightly sealed glass jar to keep them crisp. I’m not sure how long they will keep because they never last for more than 2 days around me ;-) ~ Donna

Refreshing Plant Blood
Kristen Suzanne of Kristen's Raw
For more juicing recipes check out my e-book, Kristen Suzanne's EASY Raw Smoothies, Juices, Elixirs & Drinks.

1 cucumber
1 zucchini
1 apple
3-4 leaves kale

Juice these ingredients and enjoy a refreshing and blissful beverage.

Kale with Cranberries
From Elana's Pantry (if visiting, sign up for her fab newsletter)

2 bunches kale
1/4 cup pine nuts
1/4 cup dried cranberries
3 tbsps. olive oil

Steam the kale until it is bright green. Meanwhile, in a cast iron skillet, toast the pine nuts. Allow kale and pine nuts five minutes to cool, then toss together in a large bowl. Add dried cranberries and olive oil. Toss and serve. Serves 8

Yammy Kale
From Dr McDougall's Newsletter - April 2011 
We grew several varieties of kale in our garden last year and they all kept producing over the winter months. My favorite is the Lacinato blue kale because it is just a bit more tender than the other varieties~Dr McDougall

2 Garnet yams, peeled and cut into chunks
1 1/2 cups water or vegetable broth
1 onion, chopped
2 cloves garlic, minced
3 cups Lacinato kale,thinly sliced
1 tbsp. vegetarian Worcestershire sauce
1/2 to 1 tsp. Sambal Oelek chili paste
1 tbsp. fresh lemon juice

Place the yams and water or broth in a large sauté pan. Cover, bring to a boil, reduce heat and cook until yams are just barely tender, about 5 to 10 minutes depending on the size of the chunks. Add the onion and garlic and continue to cook over medium low heat until liquid has been reduced by half. Add the kale, Worcestershire sauce and chili paste. Continue to cook until kale is ten-der, stirring occasionally. Stir in the lemon juice just before serving. Serve over brown rice or other whole grains. Hint: This may also be made with other varieties of kale, just remove the hard stem before slicing the kale. Garnet yams are the bright orange-fleshed sweet potatoes with reddish colored skins. Servings: 4

Fat-Free Kale and Sweet Potato Soup
By John Mitzewich From American Food at About.com  

1 quart/litre vegetable broth
3 cups water
1/2 tsp. salt
1 1/2 lbs / 680 gms sweet potatoes or yams, peeled and cut into 1" / 2cm cubes
1 clove garlic, minced
pinch of cayenne
1 large bunch kale, washed and chopped into 1-inch pieces
salt and fresh ground black pepper to taste
fresh lemon wedges (optional)

In a 4 quart/ 2 litre saucepan, over high heat, bring the broth, water, salt, garlic, cayenne, and sweet potatoes to a simmer. Reduce heat to low and simmer for 15-20 minutes, until the sweet potatoes are fork tender. Using a potato masher or a whisk, mash about 1/2 of the cubed sweet potatoes into the broth to thicken. The more you mash the thicker the texture. Add the kale and push down into the hot soup. Once the kale all wilts simmer on low for 15-20 minutes, or until the kale is tender and tasty. Undercooked kale can have a slightly bitter flavor that mellows with cooking. Season with salt and pepper, and serve hot with a squeeze of fresh lemon. The lemon is optional, but really brings out the flavor of the kale and sweet potato. Makes about 10 servings.

Wilted Kale Salad with a Creamy Chipotle Dressing
By Russell James The Raw Chef  

For the wilted kale
2 heads kale (this will seem like a lot but will wilt down when the salt is added)
2 tsps. salt
1 cup baby tomatoes, sliced
1/2 cup hulled hemp seeds

For the dressing
2 avocados
1 chipotle pepper*
1/2 cup olive oil
1 tsp. agave
1/4 cup lemon juice
Chipotle soak water as needed to blend

*If not using chipotle peppers, substitute with 1/2 teaspoon each of onion powder, cumin, chili powder, garlic powder and tamari/nama shoyu.
Remove the stems and then wash and cut the kale into small pieces. Place into a bowl, add salt and start to massage the kale until it wilts and takes on a ‘cooked’ texture. Add the tomatoes and hemp seeds to the bowl and mix in by hand. Blend all remaining ingredients in a high-speed blender until creamy and mix into kale by hand.Serves 2 – 4

Sesame Noodles with Kale
From the VegetarianTimes

This recipe demonstrates a practical way to boil pasta and a green vegetable together in one pot to create a colorful entrée. You'll start out with a huge amount of kale, but the greens shrink dramatically as they cook. Just be sure to use a very large pot.

1 large bunch kale - about 1-1/2lbs. / 680gms.
12 ozs. / 340gms udon, soba, spaghetti or fettuccine
2 tbsps. toasted sesame oil or to taste
2 tbsps. tamari or to taste
2 tbsps. toasted white or black sesame seeds

While you are bringing a large pot of water to a boil, hold bunch of kale together, slice off and discard thickest part of stem (about 1" / 2 cm). Still holding kale in a bunch, slice remaining stems and leaves as thin as you can. Set kale in sinkful (or large bowl) of water and swish vigorously to remove any grit. (Repeat this process with fresh water if kale seems especially sandy.) Lift out kale, place in colander and rinse thoroughly. When water has come to a rolling boil, add pasta and cook for 5 minutes less than cooking time indicated on package. Add kale stems and leaves in a few batches, pressing down with back of large spoon to submerge each batch. Continue cooking, uncovered, over high heat until kale and pasta are tender, about 5 minutes. (Kale tends to remain on top of pasta. Press it under water il and tamari and toss with fork. Taste and add more sesame oil and tamari if necessary. Add sesame seedfrom time to time with back of large spoon.) Drain pasta and kale and return to pot. Add sesame os and toss again. Serve hot or at room temperature. 4 Servings.

Marvellous Maple Syrup

I am always thrilled when I find a bottle of pure maple syrup here in South Africa. There are very few syrups that taste so good and are nutritious as well.

The main maple sap producing tree is known as the Sugar Maple, Hard Maple or acer saccarum and produces the highest quality sap. Areas where the tree grows are New Brunswick, Nova Scotia and Quebec in Canada, and Vermont and New York States in the U.S. The only processing necessary is to reduce the water content, so unlike cane sugar syrups, it is very pure.

The pure syrup is an excellent source of manganese and a good source of zinc. It has a higher concentration of minerals than honey and is lower in calories. Manganese and zinc are important in building up the immune system and are important for prostate health in men. It also contains folate, vitamins A, B2, B3, B5, B6 and H, and potassium, calcium, magnesium.

The color and taste can vary. The lighter the color, the more subtle the flavor. The darker syrup is generally only used for cooking.

Once the bottle is opened, maple syrup should be stored in the fridge. The syrup can be frozen.

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Gettin’ My Grove Back Smoothie
From CelestialHealing

1 cup of natural orange juice
1 cup of sliced strawberries
2 mangos peeled and with seeds removed
2 tbsps of grade B maple syrup
1/3 tsp of cinnamon
¼ tbsp of vanilla extract
1 cup of crushed ice

Place all ingredients in blender, mix and drink


Maple and Tarragon Sweet Potatoes
From In a Vegetarian Kitchen with Nava Atlas
Maple syrup and tarragon, a sweet herb, are wonderful enhancements for the flavor of sweet potatoes.

4lbs / 1.8kgs sweet potatoes, peeled and sliced 1/4-inch thick
1/2 cup maple syrup
1/4 cup nonhydrogenated margarine, melted
1/4 cup orange juice
1/4 tsp cinnamon
1/2 tsp salt
2 tsps dried tarragon

Preheat the oven to 350F/180C degrees. Arrange the sweet potato slices in overlapping rows in an oiled shallow 2-quart casserole. In a small bowl, combine the syrup, margarine, juice, cinnamon, and salt. Pour evenly over the potatoes. Sprinkle the tarragon over the top. 8 to 10 servings.


Pecan Pie
From Compassion Over Killing - Dessert Recipes

9inch/22cm vegan pie shell, unbaked
3/4 cup water
1 1/4 cups maple syrup
1/2 tsp salt
dissolved cornstarch (mix 1/4 cup cornstarch with 1/4 cup water plus 1/2 tbsp cold water)
2 tbsps soy margarine
1 tsp pure vanilla extract
2 cups toasted, unsalted pecan halves
Non-dairy ice cream, if desired

Preheat the oven to 400F/200C. Poke the pie shell several times with a fork and pre-bake for 3 minutes. Remove pie shell from the oven and place on a rack. In a medium saucepan, combine 3/4 cup water and maple syrup. Boil for 5 minutes, then add the salt and dissolved cornstarch, whisking vigorously. Keep stirring and cook over high heat just until the mixture thickens and is clear. Remove from heat and add the margarine and vanilla, stirring until the margarine is melted.

Pour mixture into the pre-baked pie shell. Arrange the pecan halves on top, pressing one cup into the mixture and the remaining cup along the top of the mixture. Place the pie in the middle of the oven and immediately reduce the heat to 350F. Bake for 30 minutes. Cool on a rack for about 11 hours, then refrigerate until thoroughly cooled. Add non-dairy ice cream, if desired.


Vegan Old New England Pudding
From Vegetarian Baby and Child
This style of pudding is one the oldest New England desserts, and you'll know why it has endured after tasting this creamy maple version. For a stronger maple flavor, use a darker grade of syrup.

5 cups soy milk
4 tbsp margarine
2/3 cup cornmeal
1/2 tsp ginger
1/2 tsp salt
1/2 tsp cinnamon
1 tbsp molasses
1 cup raisins or finely chopped dates
1 cup Coombs Family Farms Maple Syrup

Preheat oven to 350F/180C. Warm soy milk over medium heat in a large, heavy bottomed pan or double boiler. Slowly add cornmeal while whisking. Using a wooden spoon, continue to cook and stir until mixture has thickened (about 10 minutes). Reduce heat, add remaining ingredients and stir for another minute or two. Pour into greased 9 x 13 glass baking dish and bake for 2-1/2 hours. Serve warm, plain or with your favorite Vegan ice cream. For more maple recipes visit Coombs Family Farms.


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Have a Happy Vegan Mother's Day

What better way to spoil Mum on Mother's Day than breakfast in bed or a relaxed brunch ? Being Vegan doesn't mean that breakfast needs to be a simple meal of just ordinary cereal and fruit. There are so many fabulous, tasty and nutritious recipes on the Net, that I found it hard to select only a few for today's blog entry. Make this a very special day for that very special person, your Mother.

Mothers are the place where love
Emerges from the earth,
And happiness rings out like bells
In honor of our birth.

Mothers are the sun that lights
For life our inner sky,
So we may know that we are loved
And need not question why.

Mothers are the moon that shines
Upon our black despair,
So even when we weep, we know
That someone's always there.

Whatever fear, or stress, or pain
Might them to anger move,
We know that underneath the storm
We have, always, their love.

Nicholas Gordon

Watermelon Strawberry Cooler
From Mothering Magazine
By Cathe Olson Author of Simply Natural Baby Food
This vivid pink smoothie makes a light and refreshing snack and provides calcium and vitamin C.

3 cups diced watermelon, seeds removed
1/2 cup plain yogurt (dairy or nondairy)
8 to 10 frozen strawberries

Place all ingredients in blender and puree until smooth. Makes 2 servings (Also makes makes great popsicles.)

There is only one pretty child in the world, and every mother has it.
Chinese Proverb

A.C.'s Crunchy Raw Cereal
From Hallelujah Acres

1 small organic sweet potato (grated or flaked)
1/4 cup raw almonds or walnuts (chopped & soaked)
1 banana (sliced)
sweet almond milk

Mix first three ingredients together and pour Sweet Almond Milk over it. It’s crunchy, delicious, and won’t get soggy in the milk.

Sweet Almond Milk
From Rhonda’s Recipes for Life

1 cup raw almonds
3-4 Medjool dates (other type dates can be used)
6 cups distilled/filter water

Soak almonds overnight and drain. Pit dates. Blend half of the almonds, half the dates, and 3 cups of distilled water until creamy. Repeat with remaining ingredients. Pour through a very fine strainer or cheesecloth. Refrigerate.

God could not be everywhere and therefore he made mothers.
Jewish Proverb

Spinach Mushroom Quiche
From 101 Cookbooks

For the crust:
1/2 cup rolled oats
3 tbsps sesame seeds
1 cup whole wheat pastry flour or whole spelt flour
1/2 tsp baking powder
3/4 tsps sea salt
1/2 tsp freshly milled black pepper
1/3 cup unflavored soy milk or water
1/3 cup light sesame oil or pure olive oil plus more for brushing the pan

For the filling:
7 tbsps extra-virgin olive oil
1 cup finely diced onion
10 ounces white button mushrooms, thinly sliced
2 tbsps dry white wine or water
1 1/2 tsps coarse sea salt
3 garlic cloves, slice crosswise into 1/8-inch rounds
10 to 12 fresh basil leaves, chopped
1/2 tsp finely chopped fresh thyme leaves
Pinch hot red pepper flakes
1 pound firm tofu, rinsed and patted dry
2 tbsps freshly squeezed lemon juice
1 tbsp rice vinegar
2 pounds fresh spinach
Paprika for dusting

Preheat the oven to 350F. To make the crust, spread the oats and sesame seeds on a baking sheet and toast in the oven for 8 minutes. Transfer the toasted oats and sesame seeds to the bowl of a food processor fitted with a metal blade. Add the flour, baking powder, salt, and pepper, and process until the oats are finely ground. In a medium bowl, whisk together the soy milk and oil. Using a wooden spoon, mix in the dry ingredients to form a dough. Lightly brush a 9-inch or 10-inch tart pan with oil. Put the dough in the tart pan. Place a piece of plastic wrap on the dough and press down evenly, making sure to fill in the fluted sides of the pan. Trim the tart of any excess dough and refrigerate while you make the filling. To make the filling, in a wide saute pan over medium heat, warm 2 tablespoons of the oil. Add the onion and mushroom, raise the heat to high, and saute for 10 to 12 minutes, stirring and shaking the pan until the vegetables are caramelized. Add the wine and scrape up any brown bits from the bottom of the pan with a wooden spoon. Season with 1/2 teaspoon of the salt and continue to cook until dry. Using a rubber spatula, scrape the vegetables into a mixing bowl and set aside. In a small saucepan over medium heat, warm the remaining 5 tablespoons of oil. Add the garlic, basil, thyme, and red pepper flakes. Simmer gently for 3 to 4 minutes or until the garlic is golden. Do not let
the garlic brown or it will become bitter. With a rubber spatula, scrape the garlic oil into the bowl of a food processor. Crumble the tofu into the bowl of the food processor. Add the lemon juice, vinegar, and remaining 1 teaspoon of salt and puree until smooth. With a rubber spatula, scrape the puree into the mushroom-onion
mixture. Remove and discard the tough stems of the spinach. Wash the leaves in a large bowl with several changes of cold water. Transfer the spinach to a pot and cooke, covered, over high heat for several minutes, just until wilted. Drain in a colander and rinse under cold water to arrest the cooking. Drain well and squeeze
dry. Transfer the spinach to a cutting board and chop fine. Add the spinach to the rest of the filling and stir well to combine. Fill the tart shell with the tofu and vegetable mixture and smooth the top with the back of a spoon. Dust with Paprika. Bake for 45 to 50 minutes,until firm. Let the tart cool for 8 to 10 minutes before
slicing and serving. 4 to 6 servings. From: Peter Berley's The Modern Vegetarian, Regan Books (October 1, 2000)

I'd like to be the ideal mother, but I'm too busy raising my kids.
Unknown

The Best Breakfast Scramble Ever!
From VegWeb
Submitted by little2ant, 01/12/07

Cheez sauce:
1/2 cup flour
1/2 cup nutritional yeast
1 tsp garlic powder
2 cups water
1 tsp yellow mustard
4 tbsps or less of vegan margarine
Stir fry:
1/2 onion
1/2 green pepper
1 tub drained and crumbled extra firm tofu (not silken style)
cooking oil
turmeric (optional)
salt and pepper to taste

Make Cheez Sauce:
Mix first 3 ingredients together in sauce pan. Add H2O and mix thoroughly. Heat on Med until thick and bubbly. Remove from heat and add mustard and margarine (I like Earth Balance). Set aside.
Stir Fry:
Saute up some onion, and green pepper in oil. When they are good and soft, move them to the sides of the pan and form an empty circle in the middle for your tofu. Add more oil to the middle of the pan, then add your drained, crumbled tofu (don't use silken, use extra firm). When it starts to get golden, mix in the peppers and onion and keep frying. You can add some turmeric for color if you like. When it looks like you could eat it, add the nutritional yeast sauce and mix it all in to coat until that becomes golden brown too. I saute this for another couple of minutes. You might not need all of the sauce. I save the leftovers for pizza or
nachos.Add salt and pepper to taste (this makes all the difference!)

Eat! This is SOOOOO good and it’s great on toast or English muffins (I use Matthew's brand). I don't miss eggs at all after discovering this! Serves: 3-4

Motherhood: All love begins and ends there.
Robert Browning

Coconut Banana Vegan French Toast
From About.com
Jolinda Hackett's Guide to Vegetarian Cuisine

2 bananas
1 cup coconut milk
3/4 cups soy milk
1/2 tsp sugar
1/2 tsp cinnamon (optional)
bread
oil or vegan margarine for frying

Mash the bananas well and whisk together with the coconut milk, soy milk, sugar and cinnamon. Pour into a shallow pan or pie tin. Dip both sides of the bread into the mixture, and cook in a lightly greased skillet over medium heat. French toast should be lightly golden brown on both sides.

My mother had a great deal of trouble with me but I think she enjoyed it.
Mark Twain

Portabella Mushroom Steaks
From All-Creatures.org

portabella mushrooms
garlic powder or crushed garlic
oregano
black pepper
olive oil
balsamic vinegar

This recipe can be prepared in a microwave or conventional oven. If you intend to broil the mushrooms, use a metal cookie sheet, otherwise you can use a glass baking pan. Lightly oil the metal cookie sheet. Thoroughly wash the portabella mushrooms and remove the stems. Place the mushroom caps on the cookie sheet or the baking pan up side down. Split the stems lengthwise and place on the cookie sheet curved side down. Sprinkle the mushrooms with the garlic powder, oregano, black pepper, olive oil, and balsamic vinegar. Place the prepared mushrooms in the oven at 375F until tender. If the oven is electric and has a "preheat" setting with turns on both the lower and upper elements, use that setting. If the oven is gas, place the mushrooms under the broiler when about ¾ done. These portabella mushroom steaks also make excellent burgers and sandwiches. Enjoy!



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Interesting Site-VeganMusclePower

By chance I came across Kenneth "Grogan" Williams' site, VeganMusclePower. Kenneth is a body builder and also the Vegan campaign co-ordinator for In Defence of Animals ( IDA ).

Kenneth states "I do not eat anything that flies, walks, swims or speaks." Looking at his body building photos he has certainly done well since he became Vegan.

There is info on plant based protein including info on the wonder of a Amaranth, the high protein grain. Also a section Nutrients and Supplements which includes B12 and Omega_3.

It is well worth a visit. Go to VeganMusclePower .

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Recipes of the Day

A couple of wonderful recipes from WH Foods

Primavera Verde
This festive, colorful dish is an excellent way to receive many nutrients from vegetables. Don’t worry if you don’t have exact amounts of vegetables. If you have something else in your refrigerator, feel free to add it. This dish allows a lot of flexibility.

1 medium onion, quartered and sliced thin
1 small red bell pepper, cut in thin1inch strips
1 medium carrot cut in very thin sticks 1 ½ inches long
1 bunch thin asparagus cut 1½ inches long, discard bottom fourth
1 ½ cup zucchini or summer yellow squash, cut in thin 1inch strips.
6 medium cloves garlic, chopped
1 15oz can diced tomatoes, with juice
¼ cup + 1 TBS vegetable broth
1 cup fresh basil, chopped
3 TBS cup fresh sage, minced
1 cup fresh parsley, minced
3 TBS fresh oregano, minced
salt & black pepper to taste
4 oz whole grain linquini pasta (eggless)

Bring salted water to a boil for pasta.
Prepare vegetables by chopping.
Heat 1 TBS broth in medium non-stick skillet. Healthy Sauté onion in broth over medium heat stirring frequently for 3 minutes. Add vegetables in order given, waiting about 1 minute between each.
Add tomatoes, broth and simmer for another couple minutes, until vegetables are barely tender, about 10 minutes. If needed, you can add a touch more liquid to keep moist. Add minced herbs. Season with salt and pepper.
While vegetables are simmering cook pasta, according to package instructions and strain through colander.
Toss pasta with vegetable mixture.

Healthy Mashed Sweet Potatoes
This full flavored sweet potato dish is quick and easy to prepare, adding an interesting, and healthy way to serve potatoes that are traditionally full of calories. You will find the flavors of the spice mixture along with orange juice a wonderful complement to the potato.

2 medium sized sweet potatoes or yams, sliced thin for quick cooking
2 TBS fresh orange juice
½ tsp garam masala
1 TBS extra virgin olive oil
salt and white pepper to taste

Bring lightly salted water to a boil in a steamer with a tight fitting lid.
Peel, slice and steam sweet potatoes in steamer basket, covered, for about 10 minutes, or until tender
When tender, mash with potato masher, adding rest of ingredients.

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bodybuilding vegan+diet sports+diets

Have a Plum Sunday

Plums come in hundreds of varieties and they vary in size, colour and taste. They are wonderful raw, cooked and dried (prunes).

They are an excellent source of vitamin C, B2, A and K, calcium, magnesium, iron, potassium and fiber. The phenols in plums are excellent anti-oxidents. Plums are free of sodium and cholesterol and low in calories.

They are known to combat fluid retention. Plus the skin of a plum stimulates bowel movement which is why stewed prunes are quite popular for children and the elderly. To avoid this problem, peel the plum before eating.

A warning for people with untreated kidney or gall bladder problems. Plums contain oxalates and therefore should be eaten with caution or totally avoided.

When purchasing make sure that the skin is not split or wrinkled. Can be ripened at home in a paper bag. They are ripe when they have a bit of give at the stalk end. Once ripe they can be stored for a few days in the fridge. Always eat at room temperature when they are their juiciest.

Try the many sweet varieties juiced (do not forget to remove the stone first), added to veg and fruit salads, as toppings on flans, waffles and soy yogurt. There are also many ways to use the more tart varieties in chutneys, jams and puddings. Why not also try the new hybrid, the plumcot (plum-apricot) as they are said to be wonderful.

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"An umeboshi plum is a little Japanese salt plum. The best thing for motion sickness is to take one of these plums . . . and tape it to your belly button. I'm not kidding you. " Marilu Henner

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Recipes of the Day

Plum Pudding
from Vegans in Paradise

1/2 cup (120 ml) macadamia nuts
4 dried apricots
3 plums
1/4 tsp sea salt
1/2 tsp vanilla extract
1/2 tsp lemon juice

Blend until smooth and creamy, then serve.

Plum Crumble with Ginger Date Syrup
from Vegan-Food

1 cup plain white flour
1 cup plain wholemeal flour
1 cup jumbo oats
1 1/2 cups soft brown sugar
Approx. 200 g / 7 oz vegan margarine
2 lb / 1 kg or approx. 12 plums
Handful of dates, chopped
Thumb-sized chunk of ginger, peeled and grated

1. To make syrup, place 1/2 cup of the sugar in a pan, with the ginger, dates and 1/2 cup water. Bring to the boil, stirring in the sugar until it dissolves. Cover, and set aside.
2. Mix the flour and oats together in a bowl. Chop the marg into chunx and rub into the oat mixture. You will know if you have the right amount, as the mixture should resemble breadcrumbs. If it still looks 'floury', add more marg. Stir in the rest of the brown sugar.
3. Slice the plums thinly, then arrange in a thick layer at the bottom of a baking tray. Pour syrup over the top, then top with crumble mixture. (I divide the ingredients between 2 baking trays, and freeze one for future use at this point).
4. Splash top with a little water, then bake in a hot oven (200C/390F/gas 6) for 35-40 mins.

Makes 4 generous (6 smaller) portions, or 2x 2 generous (3 smaller) portions. Freezes well.

Vegan Plum Dumplings
from recipes4us

1kg/2.2lb Potatoes, peeled and chopped
1/2 tsp of salt
120ml/4fl.oz. Maple Syrup
150g/6oz Whole Wheat Flour
4 Ripe Plums
Vegetable Oil
2 tsp Ground Cinnamon

1. Place the potatoes in a large pan of salted water . Bring to the boil then cook for 20 minutes or until very soft. Drain well, reserving the cooking liquid for use later in the recipe, then return to the pan and mash until quite smooth - do not mash too much. Allow to cool.
2. Add the maple syrup to the mashed potato and mix well then slowly add the flour to make a dough that's not too thick, but not too sticky either.
3. Cut the plums into quarters, removing the stones (16 pieces in all).
4. Divide the dough into 16 portions and flatten each portion with your hand on a floured worksurface. Place a piece of fruit in centre of each dough portion, gather up the edges to seal then roll each portion into ball, completely encasing each piece of fruit. Repeat process to make 16 dumplings.
5. Bring potato water that was set aside earlier back to a boil in a very large saucepan, with extra water if necessary to 3/4 fill the pan. Add the oil.
6. Drop 8 of the dumplings carefully into the boiling water, keeping it at a rolling boil, and cook until they float to the surface. Remove with a slotted spoon and keep warm whist you cook the remainder of the dumplings.
7. To serve - Sprinkle the dumplings with cinnamon and serve warm.

Dried Plum Butter
from http://www.vegparadise.com/cookingwith74.html

2 cups (480 ml) dried apple slices
12 pitted prunes
18 pitted dates
1 cup (240 ml) water
1/2 cup (120 ml) water

1. Combine the apple slices, prunes, dates and the 1 cup (240 ml) of water in a 2-quart (2 liter) saucepan. Cover and bring it to a boil over high heat. Turn the heat down to low, and steam for 10 minutes.
2. Transfer the cooked fruits, liquid and all, to a food processor. Add the remaining water a little at a time while pureeing to desired consistency.
3. Store the "butter" in a covered container in the refrigerator where it will keep for 2 to 3 weeks. Makes about 3 cups (720 ml).

Fruited Bulgur and Lentil Salad
from Vegetarian Times
This light version of the classic Middle Eastern bulgur salad, or tabbouleh, has a delicious and healthful twist: the addition of dried fruits and red lentils. It’s good warm or cold. The recipe makes enough for a great light dinner one night plus lunch-to-go the next day. Add wheat crackers and some shredded lettuce or cabbage if you like.

1 cup medium bulgur
1/2 cup red lentils
1/2 cup shredded carrots
1/2 cup chopped dried plums or dates
1/2 cup chopped dried apricots
1/3 cup chopped parsley
1/4 cup chopped fresh mint
3 tbsps. fresh lemon juice
1 1/2 Tbs. olive oil
3 tbsps pine nuts, toasted
Salt and freshly ground black pepper to taste

1. Bring 1 1/2 cups lightly salted water to a boil in large saucepan. Stir in bulgur. Remove pan from heat, cover and let stand 30 minutes, or until liquid is absorbed. Fluff bulgur with fork, transfer to bowl and let cool.
2. Meanwhile, combine lentils in saucepan with enough water to cover by 1/2 inch. Heat over medium heat, and cook until lentils are tender, about 5 minutes. Drain, rinse under cold running water and drain well.
3. Add lentils, carrots, dried plums, apricots, parsley, mint, lemon juice, oil and pine nuts to bulgur, and toss to mix. Season to taste with salt and pepper.
Serves 6

Tags: plums plum pudding vegan diet Marilu Henner