Clean Food - the Healthy Cook Book!
-
Upload
sterlingpublishing -
Category
Documents
-
view
117 -
download
3
description
Transcript of Clean Food - the Healthy Cook Book!
CLEANFOOD ...................................................................................................
A SEASONAL GUIDE TO EATING CLOSE TO THE SOURCE
WITH MORE THAN 200 RECIPESFOR A HEALTHY AND SUSTAINABLE YOU
TERRY WALTERS
TERRYWALTERSC
LEAN
FOO
D
COOKING / NUTRITION
ISBN 978-1-4027-6814-9
“Terry Walters is fighting the good fight! Clean Food is a must-have for any advocate of good, clean, and fair.” ALICE WATERS
Nourish body, mind, and spirit with CLEAN FOOD!Clean Food is a holistic approach to cooking with love and good intention. It’s filled with 223 delicious recipes to prepare from whole, minimally processed foods that can improve your health and your future in a sustainable way. “Be nourished by the fruits and beauty of nature,” writes author Terry Walters, “and make every day a celebration of the rhythms of the seasons.”
“ Delicious and simple food has never seemed so healthful and beautiful . . . or is it healthful food has never been so delicious? Either way, Clean Food is the most exciting book based on fresh produce and simple recipes I have used in years. Yum!” MARIO BATALI
“ More than ever we want our food to be not just delicious, but healthful and nutritious. With this magnificent work, Terry Walters has provided the perfect template for this way of life.” CHARLIE TROTTER
This book has
been printed and
bound in a sustainable
manner using recycled
materials and
agri-based inks
“Clean Food is the most exciting book based on fresh produce and simple recipes I have used in years.” MARIO BATALI
TERRY WALTERS
A SEASONAL GUIDE TO EATING CLOSE TO THE SOURCE
WITH MORE THAN 200 RECIPESFOR A HEALTHY AND SUSTAINABLE YOU
ContentsINTRODUCTION
My Mother’s Kitchen 1A Universal Approach to Diet 2
GETTING STARTED
A Cleaner and Healthier Way 4Clean Food 6
Eating for Balance 7Ways to Improve Health and Well-being 8
THE BASICS
Tools 11Basic Cooking Methods 12
Grains 13Vegetables 15
Legumes/Beans 16Soy 17
Nuts and Seeds 18Oils 19Fruit 20
Notes About Oxalic and Phytic Acids 21Organic vs. Conventional 22Guide to Reading Recipes 24
Commonly Used Ingredients 25What’s That? 27
RECIPES
Spring 38Summer 92
Fall 144Winter 198Anytime 258
Index 278
When my mother put dinner on the
table, it was a well-orchestrated
affair. She insisted on clean food –
rich in protein, fiber, vitamins and
minerals – a virtual symphony of
colors and tastes all of which occurred naturally. Our food
was not altered with additives, growth hormones or
pesticides, and our meals were made from scratch with
natural ingredients, with intention and with love. Every
evening the family sat around the table and infused our meals
with laughter, mischief, conversation, and most importantly,
connection. We did not eat perfect diets, nor were we a model
family, but we were nourished and nurtured by wholesome
foods, the energy and love that was cooked into them and by
the ritual of mealtime.
C L E A N F O O D 1
Over the years, my mother’smeals have changed. Naturalmeats and dairy products havebeen replaced with organicblack beans and kale, chicken
and eggs with miso and wild Alaskan salmon,bread and butter with quinoa and extra virginolive oil. I nourish myself with a balanced dietof locally grown, organic, unprocessed foodsprepared fresh daily. Yet, when I am in mymother’s home, there is a force that pulls me to explore her refrigerator and cupboards.
If hunger and nutrition are not what driveme to scavenge through my mother’s kitchen,what is it that I’m searching for? Could it bethe same thing I search for after the childrenare in bed and I am drawn to my own kitchento find that elusive little something that’s goingto make me feel complete?
In this country, the topic of food is chargedwith emotion and controversy. The wholemeals of my past are now an illusion. Nothingis as it appears on the surface. Our producedepartments and grocery shelves are lined withunknowns – pesticides, herbicides, growthhormones, chemical additives and process uponprocess, stripping our food of its inherentnutritional value. Behind each glass of milk orpiece of meat is an agenda, a lobbyist, a Fortune500 company, a distribution chain, a processingplant. . . you need to squint to see the farmerand you need binoculars to find the cow!
The further we remove ourselves from thesource of our food, the less we are able tomaintain physical and emotional balance. Ourprocessed food diets are so lacking in nutritionthat we require coffee to wake up, sugar to getthrough the day, television to calm down,
alcohol to let go of our inhibitions, chocolateand ice cream to feel satisfied, pills to sleepthrough the night and drugs to provide us with the illusion of health. The vitamins andnutrients that were so rich in my mother’swhole meals are hard to come by, and thenourishment from that mealtime is even morerare. Have we become a society that isartificially sustained?
Perhaps what I am searching for in mymother’s kitchen is not in the food at all.Perhaps the craving that never seems satisfiedis actually a desire for connection, for mealtime.
The more we eliminate processed foodsfrom our diets, the more aware we become of our physical and emotional being. And yet, a perfect diet alone will not fully nourish us.What we need is connection – to our bodies,hearts and spirits, to our families, to community,the environment, the land, the season and to a purpose. That is what my mother createdaround our kitchen table, what I strive tocreate around mine and what I hope to helpyou create around yours.
There are no nutritional supplements thatwill replace the love and good intention infusedin a home-cooked meal. The cleaner we eat, theclearer we think, and the better we can embracegood health and nutrition. I hope that this bookinspires and empowers you to nourish yourselfwith delicious, healthy, balanced meals. I wishfor you the fulfillment of a greater connectionwith your environment, your community and,most importantly, yourself.
My Mother’s Kitchen
2 C L E A N F O O D
A Universal Approach to Diet
Bestseller books on diet, nutritionand wellness flood the shelves ofbookstores offering a variety ofapproaches and much to consider.While many of these authors have
discovered the diet that works perfectly forthem, that does not mean their approach willwork perfectly for you. However, the moreknowledge we gain, the more empowered webecome to tap in to the nutritionist within and to serve our own unique needs.
What we need is a master formula thattakes everything into consideration – season,environment, metabolism, activity level, stress,hormonal activity, alkalinity, age, sex. Thereare so many factors that come into play, andjust when we think we’ve got the answers, ourbodies go and change! Ultimately, the best way to serve our unique nutritional needs is toempower ourselves with knowledge, listen to our bodies and respond with healthy,nourishing choices.
To do this, we need to realize that we havechoices in the first place. A little knowledge goesa long way. Without it, we are vulnerable todeceptive marketing and labeling, and easilyinfluenced by time-saving cooking techniquesand appliances that diminish the nutritional valueof our food and that can introduce harmfulelements.
Consider not only the source of your foodbut the consequences to your health. Shiny redtomatoes in winter lure us in with their novelty,but where do they come from? The source ofthose tomatoes is a warm, sunny, faraway place.To withstand the long journey from farm to shelfand continue to look fresh and perfect, even Iwould need to be artificially enhanced! And
what if I eat that “modified” tomato? It won’thelp me stay warm in winter, nor will it providethe nutrients that I got from the fresh localtomatoes just months earlier. For maximumnutrition, we’re better off eating closer to the source and relying on Mother Nature for seasonal produce to keep us in balance.
Intention is equally difficult to cultivateand just as important when it comes toimproving health. Before you walk into agrocery store, a restaurant or even your ownkitchen, pause, take a deep breath and connectwith the intention to select only foods thatserve you. The goal is to say no to the junk andfill the pantry and your body with healthyfoods. If you make the healthier choice at thestore, you won’t be faced with making it everytime you open your pantry!
The final step is to suspend our judgmentsabout food and nutrition. Perhaps you believethat fat is a four-letter word or that certain foodsare more appealing for one meal over another.These notions can be handed down to us orpassed on through marketing and industry.Cereal and toast may be an easy grab in themorning, but do they really provide the completenutrition we need to get through the day? Youmay never eat meat again or you may neverstop, but would your more nutritionallybalanced dinner fuel you better if you ate it forbreakfast?
For many, health improvements can beaccomplished by improving habits, reducingstress on our bodies and increasing efficiency.All in all, the more you know about your foodand your body, the more easily you candistinguish the foods and habits that harmfrom those that heal, and the more successfulyou can be at maintaining health and balance.
SummerThe selection and taste of freshly picked organic produce is never more
exciting than in summer and it appeals to my every sense. Everywhere
I look are infinite varieties of heirloom tomatoes, beets in every color,
potatoes as small as pebbles and seemingly bottomless baskets filled with
green beans. The berries are sweeter than sugar, and herbs and flowers
fill the air with their aromatic bouquet. Food artisans of all kinds display
their specialty breads, oils, cheeses, vinegars and relishes, giving me a
glimpse into their kitchens and a taste of new flavors and ideas to spice
up my own menu. Eating seasonally helps me maintain balance with the
environment, and purchasing local organic produce allows me an even
greater sense of harmony and supports a sustainable approach to farming
and nutrition. A conversation with the farmer directs me to unusual
varieties, freshly harvested picks and the “cream of the crop.” There is no
better way to get to know your food – from seed to table.
Jícama StrawberryGuacamoleIF YOU’VE NEVER TASTED A WATERMELON RADISH, you’ve beenmissing out. Its sweet taste and vibrant pink flesh will have you hookedin no time. If watermelon radishes aren’t available, don’t deprive yourselfof this guacamole. Tomatillos, cipollini onions or even peaches make greatsubstitutes.
98 S U M M E R
In large bowl, combine strawberries, jícama, watermelon radish,avocados and jalapeño. In separate bowl, combine lime juice, salt, garlic powder and olive oil. Pour over strawberry mixture and stir until combined. If not serving immediately, place avocado pits in bowl to keep dip from turning brown. Cover and refrigerate. Beforeserving, remove pits and stir briefly.
MAKES 3 cups
1 cup diced strawberries1⁄2 cup peeled and diced
jícama1 watermelon radish,
peeled and diced2 avocados, peeled, pitted
and diced (save the pits)1 jalapeño, seeded and
mincedJuice of 2 limes1⁄4 teaspoon sea salt1⁄4 teaspoon garlic powder2 tablespoons extra
virgin olive oil
Pad Thai Summer Rolls withTamarind Dipping SauceA TASTY TWIST ON A TRADITIONAL ASIAN ROLL. I like to play with different sauces and stuffings in my rolls and hope you’ll feelinspired to do the same. For variety, try making these rolls with PeanutSauce (page 117), a favorite among the women in my book club.
Cook rice noodles according to directions on package, drain and setaside. Lay out ingredients for assembly into rolls in the followingorder: wrappers, bowl of water, lettuce, noodles, scallions, snowpeas, bean sprouts, cilantro, peanuts.
PREPARING SAUCEIn medium bowl, dissolve tamarind in 1⁄4 cup of hot water andremove any seeds. Add garlic, chili paste, sucanat, lime juice, peanutbutter and sesame oil. Purée with handheld blender until thick andsmooth. Add to line-up of ingredients after the noodles.
ASSEMBLINGLay out towel in front of you. Put one wrapper in bowl of hot wateruntil soft (about 45 seconds). Remove and place on towel and pat dry. Place lettuce leaf centered along the edge closest to you. Addingredients on top of lettuce as they are arranged – noodles, sauce,scallion, snow peas, bean sprouts, cilantro and peanuts. Wrap byfolding up the edge closest to you, then folding in the sides androlling tightly toward the far edge. Place on serving dish and continuewith remaining wrappers and filling. Serve with extra sauce for dipping.
MAKES 8
8 ounces rice noodles8 Bibb lettuce leaves4 scallions, thinly sliced1 cup snow peas, thinly
sliced2 cups mung bean sprouts1 cup chopped fresh
cilantro, leaves and stems1⁄2 cup chopped roasted
peanuts8 rice or tapioca spring roll
wrappersShallow bowl or plate
of hot water and towels
TAMARIND SAUCE2 tablespoons tamarind
concentrate4 garlic cloves, minced1 teaspoon red chili paste2 tablespoons sucanat2 tablespoons lime juice2 tablespoons peanut butter3 tablespoons toasted
sesame oil
114 S U M M E R
Quinoa and Black Bean Salad withApricot Lime VinaigretteTHIS SALAD HAS A FRUITY TWIST that makes it particularly light andrefreshing and provides an interesting change from my more traditionalblack bean salad. Much of this salad can be prepared in advance, but holdoff on adding the tomatoes, seeds or dressing until you’re ready to serve.
S U M M E R 127
Bring water to boil and add quinoa and salt. Cover, reduce heat andsimmer until all water is absorbed (about 15 minutes). Remove fromheat and set aside to cool.
Place beans, onion, mango and jícama in large bowl. Fluff cooled quinoawith fork, add to bowl and gently fold to combine.
In small bowl, whisk together all dressing ingredients. Pour dressingover salad and toss to coat. Fold in tomatoes, sunflower seeds andpumpkin seeds just before serving.
SERVES 8
3⁄4 cup quinoa11⁄4 cups waterPinch of sea salt3 cups cooked black beans1⁄2 cup chopped red onion1 mango, peeled, pitted
and diced1 cup peeled and diced
jícama1 cup halved cherry
tomatoes1⁄4 cup toasted sunflower
seeds1⁄4 cup toasted pumpkin
seeds
VINAIGRETTE1⁄4 cup extra virgin olive oil2 tablespoons lime juice1⁄4 cup apricot nectar or juice2 jalapeños, seeded and
minced1⁄2 cup chopped fresh mintSea salt and freshly ground
black pepper
Tempeh QuesadillasIF YOU’RE LOOKING FOR SOMETHING to sink your teeth into, this is it. You can find rice tortillas in the freezer section of your natural food store. If you’re cutting down on gluten or carbs like bread, thesenutritious alternatives make a great treat. They handle best when lightlygrilled. Corn tortillas are another nice gluten-free alternative.
S U M M E R 125
Cut tempeh into pieces and steam 5 minutes. Remove from heat andset aside. When cool enough to handle, crumble into large bowl andstir in salsa.
Lightly oil griddle or skillet and place over medium heat. Place 1 tortilla in skillet, sprinkle with ½ cup shredded cheese, top with half of thetempeh, ¼ cup chopped lettuce, ½ cup cheese and another tortilla.Grill 3–4 minutes, carefully flip and grill another 3–4 minutes. Removefrom heat. Repeat with remaining tortillas and filling. Slice into wedgesand serve.
SERVES 6–8
4 rice tortillas1 8-ounce package tempeh1 cup prepared salsa1 cup chopped
romaine lettuce2 cups shredded rice cheeseGrapeseed oil or extra
virgin olive oil
Peach, Fresh Fig andBourbon Crisp with Pecan ToppingTHIS TOPPING CAN BE PRESSED INTO A PIE SHELL or crumbled overfruit for a quick and delicious dessert as I’ve done here. If fresh figs aren’tavailable, either leave them out or turn this into a completely new dessertby using berries and no bourbon. The skins of organic peaches add nicetexture and color.
136 S U M M E R
Preheat oven to 350°F.
PREPARING FILLINGPlace peaches and figs in large bowl. In separate bowl, combine agavenectar, vanilla and bourbon. Pour over fruit, sprinkle with flour and saltand gently fold to combine. Transfer to casserole and set aside.
PREPARING TOPPINGChop nuts in food processor until mixture resembles coarse meal. Addflour and process to combine. Add oil, agave nectar and salt. Processuntil mixture is moist enough to stick together when pressed, but stillcrumbly.
FINISHINGSpread nut mixture evenly over peaches, cover loosely with foil and bake30 minutes. Remove foil and bake another 20 minutes or until peachesare soft. Remove from oven, cool slightly and serve warm.
FILLING8–10 peaches, pitted and
cut into wedges6–8 fresh figs, cut into
wedges2 tablespoons agave nectar1 teaspoon vanilla extract3 tablespoons bourbon3 tablespoons brown
rice flourPinch of sea salt
TOPPING4 cups pecans1⁄2 cup brown rice flour
or ivory teff flour1⁄3 cup canola oil1⁄4 cup agave nectarPinch of sea salt
CLEANFOOD ...................................................................................................
A SEASONAL GUIDE TO EATING CLOSE TO THE SOURCE
WITH MORE THAN 200 RECIPESFOR A HEALTHY AND SUSTAINABLE YOU
TERRY WALTERS
TERRYWALTERSC
LEAN
FOO
D
COOKING / NUTRITION
ISBN 978-1-4027-6814-9
“Terry Walters is fighting the good fight! Clean Food is a must-have for any advocate of good, clean, and fair.” ALICE WATERS
Nourish body, mind, and spirit with CLEAN FOOD!Clean Food is a holistic approach to cooking with love and good intention. It’s filled with 223 delicious recipes to prepare from whole, minimally processed foods that can improve your health and your future in a sustainable way. “Be nourished by the fruits and beauty of nature,” writes author Terry Walters, “and make every day a celebration of the rhythms of the seasons.”
“ Delicious and simple food has never seemed so healthful and beautiful . . . or is it healthful food has never been so delicious? Either way, Clean Food is the most exciting book based on fresh produce and simple recipes I have used in years. Yum!” MARIO BATALI
“ More than ever we want our food to be not just delicious, but healthful and nutritious. With this magnificent work, Terry Walters has provided the perfect template for this way of life.” CHARLIE TROTTER
This book has
been printed and
bound in a sustainable
manner using recycled
materials and
agri-based inks
“Clean Food is the most exciting book based on fresh produce and simple recipes I have used in years.” MARIO BATALI