Kale Pesto

This heavenly take on a traditional pesto is something that I may never turn back from. Made with freshly picked kale right out of my winter | spring garden, this recipe takes the nutritional profile over and above. I threw in a handful of spinach too, but this is 75% kale. I also added a grab of parsley and a few sprigs of basil because I still wanted that spicy flavor in it. It doesn't take much basil to give it a  fresh, summer flavor. But since my own basil will not be ready for another month,  I wanted to use up all of these greens that are trying to bolt as the temperatures are warming up. By adding lemon juice, it retains that bright green color for a week or two.

Kale is pretty perfect on the pH scale at 6.36 - 6.80 when cooked or blanched. It works as a powerful internal cleanser but can generate gas if the body is overly acidic. It works on the digestive and nervous systems, builds up the calcium content of the body, and is one of the cancer - preventative foods. It contains the nutraceuticals lutein and zeaxanthin which protect the eyes from macular degeneration, and indole - 3 - carbinol, which may protect against colon cancer. All Brassica genus of plants (including broccoli, cauliflower, cabbage and brussels sprouts) contain dithiolthiones, a group of compounds that have anticancer and antioxidant properties. Sulfur has antibiotic and antiviral characteristics. This family of vegetables also stimulates the liver and other tissues out of stagnancy.

These are the typical ingredients you will find in most variations of pesto. You can use pine nuts or cashews in place of the walnuts and any variation of hard Italian cheese will work. I love pecorino romano best, but parmesan will also work. Raw garlic, freshly ground peppercorns and lemon juice make this absolutely delicious on just about anything savory.

I made this tray of goodies for my Easter party. A sliced and toasted baguette topped with the pesto, Italian or heirloom tomatoes and fresh mozzarella is always a hit.

Green means chlorophyll. Literally, it's plant blood. It is almost identical to our own red blood cells. It cleanses the blood, binds with heavy metals and helps remove them from the body. It cleanses the bowel, increases red blood cell count, oxygenates and alkalizes the blood, helps fight disease and strengthens immunity. Anti-inflammatory, antioxidant and cancer preventative. EAT GREEN FOOD!

INGREDIENTS
1 large bundle of kale with the tough stems removed
1 handful of spinach
2 - 3 tablespoons chopped parsley
3 - 4 sprigs of fresh basil
2 cloves of garlic
1|2 cup chopped nuts
half a can of artichoke hearts - optional
juice of 1 lemon
sea salt + black pepper to taste
olive oil

DIRECTIONS
Sometimes kale can be a little bitter when raw so this recipe works well to blanch it for about 30 seconds in salted water. Remove it from the hot water and run it under cold water to stop it from cooking. Squeeze out the excess water. Add everything to a food processor except for the olive oil. Slowly drizzle the oil in through the top until you get the consistency you like. This will be about 1|4 cup or so. Store it in the refrigerator in a jar. It will keep for a week or two and stay incredibly fresh. You can also freeze it for up to 3 months.

ENJOY!

Quinoa Felafel with Tahini Tzatziki

The addition of quinoa to a traditional felafel is a serious game - changer. The protien, fiber and amino acid content rises considerably and it adds a delicious nutty texture. I've had felafel before that was a little dry on the inside which I didn't care for. This recipe makes a nice cake because it contains egg but still retains that crispy outside. I also added some toasted sesame seeds and lightly sauteed vegetables. The dressing was a yogurt cucumber sauce and I added tahini to it for a little bite.

INGREDIENTS
1|2 cup cooked quinoa
8 ounces cooked chickpeas or 1 can of prepared garbanzo beans
3|4 cup diced carrot
1|2 cup sliced green onions or diced white onion
2 cloves minced garlic
3 tablespoons chopped parsley
2 eggs
1 lemon juiced
fresh cumin or crushed coriander
2 tablespoons toasted sesame seeds
1 - 2 tablespoons nutritional yeast
salt + pepper to taste

TAHINI TZATZIKI
3|4 cup plain greek yogurt
2 tablespoons tahini
lemon juice and a little of the zest
peeled, diced cucumber
fresh chives + parsley
salt + peper

DIRECTIONS
Whisk the sauce together and pop it in the fridge to chill while you work on the felafel. Heat some olive oil and saute the carrot, onions and garlic for 5-7 minutes. Put all of the ingredients into a food processor and pulse until the mixture is combined. Let it sit in the refrigerator for about an hour or if you are pressed for time, put it into the freezer for about a half hour or until it becomes firm and easy to shape. Form into patties and cook in a skillet in olive oil on medium - high for about 6 minutes on either side or until they are golden brown. Serve in pita pockets with leaf lettuce, parsley, sliced tomatoes and cucumbers, feta cheese or fresh mozzarella and kalamata olives for a real treat. If you want to make this gluten free, substitute the pita pocket for lettuce wraps. I enjoyed these felafel patties both ways and they are equally as satisfying!

ENJOY!!

Kombucha Home Brewing Workshop 4

I'm so happy to announce the fourth workshop for The Herban Fortress! I am bringing my traveling alchemy band to TULSA on May 3! This is gonna be a great opportunity for growth and expansion. I am looking forward to meeting lots of new friends and generating even more interest in the art of home brewing!

I love teaching others about how easy and fulfilling it is to make this incredible drink. Full of probiotics, antioxidants and amino acids, this fermented elixir will regulate your digestive system, stimulate immune response, preserve and improve the quality of your skin, cleanses the blood, aids in gum and dental health and so much more. I teach you all about it! It's an opportunity to share our love for healthy living, trade stories and slow down for a minute. I am creating a spring-inspired menu of appetizers to nibble on and I will have four flavors of my personal home brew to sample. Everyone who attends the workshop will go home with a basic starter kit that has everything you need to begin brewing immediately. This also includes literature with complete brewing and bottling instructions, flavoring and safety guidelines and the history and health benefits of kombucha. You will not be disappointed with your experience!

Check out the photo diaries from my previous workshops here and here.

The BE LOVE studio is your source for registration and to save your spot! Space is limited and you can save $10 by getting in on the early bird special right now!

Kombucha Home Brewing Workshop 3 + 4

This was the third Home Brewing Workshop for The Herban Fortress, hosted by Native Roots Market in downtown Oklahoma City. We had an amazing turn out and met lots of new faces. Friendships and business relationships were forged. It was a pleasant afternoon in December as we snacked on fresh, crisp radishes picked from my garden that morning. We sipped on different flavors of my home brew and talked about urban homesteading, fermentation, sustainability, health and wellness.

Beautiful green and black teas and hibiscus flowers were displayed to showcase the simple ingredients that go into making a delicious home brew. There was fresh culture and magical starter tea set out to touch, smell and explore.

These picture perfect radishes had been picked just a few hours before the workshop. They were spicy, crunchy and tasty dipped in my roasted red pepper hummus.

I always have a SPIDER CIDER display with me where ever I go, available in three sizes. Integrating this wellness tonic along with 8 ounces of kombucha is what I recommend for a daily routine that keeps your immune system responsive and alert as well as nourishes the gut and the digestive system. They both regulate internal ph and work in tandem to purify the blood and the skin.

Pretty little pro-biotic teas for the starter kits that are teeming with millions of organisms, bacteria and yeast.

I served a roasted garlic and red pepper hummus topped with smoked paprika and fresh parsley, a warm tomato bruschetta with balsamic and wilted basil, fresh mozzarella pearls, crispy radishes and my Herbed Seed and Nut Crackersfrom the blog. Everything was hand made (except for the mozz) and gluten free. These were perfect and delicious for December as I always tailor my table around seasonal foods and flavors.

These raw 'cheesecake' bars were made of cashews, swirled with dark chocolate and had an almond cacao crust. Sweetened with maple syrup and coconut oil, they were also vegan and gluten free. What a treat!

Jelly jars and paper straws for the home brew cocktails.

Proud of this pretty little bundle.

Guests dined, sipped and chatted for the first hour as everyone got to know one another and opened up the conversation about the benefits of home brewing and making kombucha in our own kitchens.

I brought four different flavors of my home brew to taste, showcasing some creative combinations such as black cherry ginger and peach pomegranate.

A BIG thanks to Native Roots Market for generously putting us up in their swanky club house for the day, and to everyone who came and made it special!

I'm happy to announce the date and location of my next workshop! We will gather on May 3 at the BE LOVE Yoga Studio in Tulsa which is formerly the I AM Yoga Studio. They have gone thought some changes and updates recently and are eager to roll out a new season of events and classes.

Check out the official event post on my blog here or visit the studio page to read more. You can pre-register here to reserve your spot. Space is limited!

All photos by Greer Inez

I hope you'll join us - HAPPY BREWING!

Sprouts 101

Making your own sprouts is so easy. I photographed this step-by-step tutorial in order to show how quickly they grow each day. All you have to do is rinse them once a day and they do the rest. You can use any flavor of sprout you like, including legumes. I typically go for broccoli and radish. They have a higher nutritional profile than alfalfa but all sprouts are good for you. The radish are a little spicy and I love that in combination with other varieties. You will need a quart jar, cheesecloth and a rubber band. Sprout seeds can be purchased at all health food stores, and are specifically labeled for sprouting.

These are just broccoli seeds. They're high in calcium, antioxidants and all of the compounds you get from eating green, raw, living foods. Anti-cancerous and nutritious, they taste great on salads and sandwiches and all kinds of wraps. Mixed with fruits and vegetables and nuts, they become a complete meal. They aren't as earthy as alfalfa and if you typically don't like sprouts, give these a try.

Step 1: Measure 1-2 tablespoons of seed into a quart sized jar and cover with filtered water. Cut two layers of cheesecloth or thin cotton into squares that fit over the mouth and can be secured with a rubber band. Swish the seeds around and rinse through the cheesecloth. Refill with fresh water. You don't need to remove the cover in order to do this. Water will pour out and in through it. Let the seeds soak in the fresh water for 24 hours.

 Steps 2-5: Pour the water out. The hulls will have started to soften and slightly pull away from the seed. Put your jar in a window with bright, indirect light, avoiding direct sunlight. Each day, you will rinse the seeds and pour the water out. Try to do it at the same time each day. Morning is easiest for me to remember. You can see that they start growing pretty fast by day 3. When the tiny rootlets form, they will start to grow together in a ball or clump and look a little fuzzy. This takes between 5-7 days, depending on your location and water. When the majority of the hulls are buried inside and the jar is nearly full of sprouts, you'll know they're done.

Step 6: You're ready to remove them from the jar. Take off the cheesecloth. It will all pull out in a hedge. I love the way they look like this, grown together in a green mass. Set them aside and fill a large bowl with water.

Step 7: Put the sprouts in the bowl and gently pull them apart. Swish everything around to loosen the empty hulls from the greens. They will float to the surface. Using a small strainer or spoon, run it around the edges picking them out and discarding them. You won't get every single one, but the majority you will.

Step 8: Spread a paper towel on a drying rack or a plate and lay the sprouts out to dry for about a half hour. Store them in the refrigerator in a tupperware container or plastic bag lined with a dry paper towel. They will keep for about 5 days, if they last that long.

ENJOY!!