Cracking your Coconut

By now, you might have heard about the purported health benefits of drinking young coconut water and eating the tender white "meat". Go to many "health food" stores and you'll find containers of this coconut water. Increasingly, it's also possible to find the actual young coconuts in the produce section.

If you are fortunate enough to live in an area with a sizeable Asian-american community, you might find these sold from street vendors or in markets. Some might even use a big cleaver (stay out of their way!) to open it for you. It's possible that in some places, this might be equally the case for any neighborhood of immigrants, for whom the coconut is a staple. These coconuts come in varieties, depending on the country of origin. They are native to tropical places including Brazil and Thailand.

If you are lucky enough to get your hands on a young coconut, you might be wondering how on earth do I safely crack one? Myself, I am nervous about using a cleaver to crack a coconut, while admiring the confidence and dexterity of those who do so. I did locate a popular video from a fellow (AromaThyme is his youtube name) who shows how to do this using a Chef's knife alone. If that method works for you, fabulous!

Seeking a seemingly safer and quieter option, I experiment. Here's what works for me. Try it and see if it works for you. I'd love to hear how it goes.

Cracking a Young Thai Coconut

1. If wrapped in clear plastic wrap, remove this.

2. With sharp Chef's knife pointed away from you, cut along top pointy "crown" of the coconut and after each cut, turn the coconut, until have cut all the way around and remove this outer layer to expose the "shaved" crown.

3. Using an icepick and a hammer: Place coconut flat side down onto a square potholder (cushions and steadies it nicely). Point icepick into crown, about 1/2 to 1 inch down from top.

Holding the icepick handle in one hand as a chisel, hammer the top of that chisel until it breaks through the crown. Put the hammer down.

4. Angle the chisel and push up from below the surface of the crown as if you were trying to chisel up through a layer of ice. The goal is to make cracks in the "ice" (i.e., "coconut crown") above until a crown is cracked all the way around. Might turn the coconut as you crack along the crown.

5. Remove the crown. Place a measuring cup evenly over the top of the coconut to cover the big hole. Over sink or bowl, quickly turn the cup+coconut upside down so water goes into the cup.

6. If you cracked a large enough crown, you can now stick a metal spoon inside and scoop out the coconut. If it's too small, repeat steps 2, 3, and 4 to make a bigger hole. This is typically easier to do now that the water is out.

Now it's time to enjoy the fruits (well, nut...) of your labor!

Green Papaya Salad

Ever wander somewhere new or familiar and discover a new ingredient, thinking, "hmm, wonder what I could do with that?"

Well. . . one day, wandering through Manhattan's Chinatown, I see what looks to be papaya, except that it isn't ripe. This in fact is green papaya. With this discovery, I go home and experiment. Wanting to make green papaya salad and aware that in "traditional" recipes, the salad is not vegan, I play with ingredients to compensate for not using shrimp or fish paste.

If you live in an area with a sizeable asian immigrant community, you might check markets for green papaya. Occasionally, other markets including large chains such as Whole Foods carry them.

Being a new recipe, I would love to hear how it tastes to you.

Green Papaya Salad

Ingredients:

1 medium green papaya

3 medium carrots

1/2 cup fresh cilantro, chopped (or minced, as you like)

1/2 cup fresh mint, chopped (Spearmint works nicely)

1/2 cup chopped almonds or filberts (optional)

juice of 3 medium limes (more if like it tangy)

agave nectar, to taste (start with 1/4 cup)

several dashes of hot sauce, to taste, or 1/2 tsp. cayenne

pinch or more of sea salt

1. Wash, then peel away the outer green skin of papaya.

Cut ends off, then cut in half, lengthwise.

2. Scoop out seeds (add to kitchen scraps pile, for composting, if available)

3. Cut into large pieces, which fit in food processor's tube compartment

4. Using shredding disc, shred papaya pieces.

5. Wash and cut off ends of carrots. Shred.

6. Place shredded papaya and carrots in large bowl. mix together with your hands. It's fun to grab handfuls, life them up then release them, allowing gravity to mix it up. Let the kids help, if they're around and want to.

7. in smaller bowl, whisk the agave nectar, lime juice, hot sauce (or cayenne), and salt

8. add dressing to the shredded veggies. Mix together. Helps to turn the bowl as you mix/fold in the dressing. Be sure to use a rubber spatula to get all the dressing sticking to the side of the bowl.

9. Add the cilantro and mint. Mix together.

10. Adjust seasonings, to taste.

When serving, might put out small bowl of the chopped nuts. For those who want to, sprinkle some nuts on top. For those such as myself who enjoy roasted nuts (not to worry if not "all raw", follow your inclination), try roasted almonds or filberts. Also, it's possible to season raw soaked nuts, then dehydrate them. But that recipe is for another time. . .

This salad pairs nicely with a cool glass of young coconut water, available widely in many "health food" markets. Or you can crack your own (soon, I'll show you how).

Blender Basics

People often ask me, "Is it really worth getting one of those high speed blenders?" Naturally, my first impulse is to say with great enthusiasm, "You betcha!" That said, brand new, these blenders, cost close to $400!!! That's not spare change for most folks.

Now I typically respond with more questions, such as, "what are you thinking of using it for?" "what's your budget?" etc. I like to encourage folks to start where you are and see what's possible with the funds, time, and energy available. Then, grow into the next step. Also, if you can visit a restaurant or store that prepares what you're thinking of preparing, it can be a helpful gauge for the investment.

With determination and patience, it sometimes is possible to find these high-speed blenders on sale or "used." Craiglist and Ebay come to mind for this as well as so-called "Raw food" or "Live food" online communities. The most common brands (to my knowledge) sold are Vitamix and Blendtec. There are many sites online, which can be helpful for assessing their capabilities.

Here are two approaches to this:

http://www.incrediblesmoothies.com/blender-guide/best-blender-vitamix-vs-blendtec/

http://www.totalblender.com/vitamix-blendtec-blender-comparison-reviews.html

One cautionary note: these machines can get kinda loud. If you find someone who sells a sound-reducing enclosure for the "household" models, would you consider posting a comment or emailing me?

As for myself, for several years, I experimented delightedly with a conventional "low speed" blender. When I read "Green for Life" and discovered the many benefits of green smoothies, I did a lot of research both in the kitchen, online, and visiting restaurants and shops that make these and seeing what they use. I also visited "live food" stores, which sell equipment for preparing the food. When I visited "High Vibe" in Manhattan's East Village, proprietor and general nice guy Bob Dagger offered an education on these blenders. He sold Blendtec and after checking it out, I decided to buy it. I had saved up for the occasion and it had taken a while.

As a result, I lost no time in the kitchen trying it out. I've been having a grand time using it nearly daily ever since. At the same time, many friends use Vitamix and are delighted with these machines.

So as the saying goes, "all depends. . ."

I encourage you to explore, experiment, and enjoy, as you consider whether and when to blend the ingredients of your life. After all, you never know how it's gonna turns out.

Have fun!

Simple Snacks: Dulsey Sunseeds, Apples & Soaked Almonds

This time of year, it is all too easy in the heat and for some, humidity, to be overcome with fatigue, whoozyness, and other signs of heat exhaustion. Under such conditions, who wants to spend a lot of time in the kitchen?

These simple snacks do require time to be completed and at the same time, involve almost no preparation time. Like slow cooking, the key is pacing and patience.

The first recipe, which I call Dulsey sunseeds, are another name for a recipe from "Rainbow Green Live-Food Cuisine" by Gabriel Cousens, M.D., called "Dulse Sunflower Seeds." This snack comes in handy during summertime when you might need added salt to replenish along with a bit of lightly, substantive sustenance:

Dulsey Sunseeds

(Makes 3-4 cups prepared seeds)

3 cups sunflower seeds, (organic, if possible) soaked (6 hours, then rinse thoroughly)

1 cup flaked dulse (for instance, Maine Coast Sea Vegetables brand)

1 tablespoon sea salt

For instructions on how to soak dry seeds, see last blog posting.

Drain soaked seeds and mix with dulse and salt.

Dehydrate at 145 degrees on a solidly flexible, so-called Teflex-sheet (no holes for seeds to fall through!) for 2 hours and then shake seeds around with your hands. Continue to dehydrate for 115 degrees for 8 hours.

Dehydrate, you say? How do I do that? Well, easy, once you get yourself a dehydrator! The recommended brand is Excalibur, which is available in a number of sizes. To start, a 4-tray version might suit your needs. It is worth the investment if you plan to explore further into live food preparation. This recipe is a wonderfully simple way to begin that journey.

Here's a balanced, very cooling, taste sensation: apples and almonds. What makes this treat "live" is that the almonds are enlivened through soaking:

Apples and Soaked Almonds

1-2 Apples, sliced (and peeled, if not organic), and well chilled

1 cup dry almonds, soaked and peeled

(Makes 1 cup prepared nuts)

The key to this snack is for all the ingredients to be well chilled.

Soak 1 cup dry almonds with 2 cups filtered cool water in a glass container for 12 hours. Then, pour off water (great for plants!) and rinse well. Peel the almonds.

This process can be very relaxing. It's fun to do with family and friends. Kids I've played with in the kitchen love helping with this! If you're so inclined, have some fun. Toss an almond in the air and see who can catch it in their mouth. . .

If these are organic almonds, the peels ought to slip off easily.

My experience with some non-organic almonds is being unable to peel the almonds after soaking. Not sure why. If you are aware of some reason for this, feel free to post a comment or email me.

Store the soaked, peeled almonds in a glass bowl with filtered water to cover.

When ready to serve, arrange the apple slices in a bowl.

Place soaked almonds around the apples.

P.S. If you're allergic to nuts, soaked sunseeds taste yummy too.

Enjoy!

Cooling treats: Sweet-Tangy Taboule and Mint-Cloud Pudding

Summer has officially arrived and with it a keen interest in cooling food. Here are two recipes, which offer just that:

Sweet-tangy Taboule

(serves 1-2)

juice of 1-2 medium lemons

1-2 Tbsp extra-virgin olive oil

2 tsp ground cumin

1 tsp ground thyme

1 tsp sea salt

1/2 cup soaked (or sprouted) sunflower seeds (*see how below*)

1 medium apple

5-7 dandelion leaves (including stem) or 1-2 large handful(s) fresh parsley (including stem)

Handfuls are a funny thing since hand sizes vary. Play at will with these ingredients and measurements. That's half the fun!

Mix together the liquids, ground herbs, and salt. I like to put them in a medium-sized metal bowl (relative to my hand size) and swirl them with one hand.

Sprouting edible seeds is a wonderful way to reconnect with the Earth and if you want a tiny taste of gardening, this is your ticket. Here are instructions for sprouting:

Soak 1/2 cup sunflower seeds in at least twice that amount of filtered water overnight in a glass bowl or mason jar.

6 to 8 hours later, pour off water and feed it to your houseplants.

Rinse seeds well in cool water.

This makes a bit more than 1/2 cup germinated seeds. If you want to, can let these sit for the day and they will grow a tiny tail, officially transforming them to "sprouted seeds." This is not necessary for this recipe. Sprouting makes them a bit more nutritious.

Core and chop 1 medium apple. I enjoy the crisp tangy kind some days and the more sweet variety other days. You might check out your local farmer's market in season to see what tastes yummy to you.

Chop the dandelion or parsley. Chiffonade, then rough chop works nicely if doing so by hand. In processor, pulse this a few seconds until get bite size chunks (smaller with parsely).

Mix apple and sunflower seeds with the dressing. Add chopped greens and mix in.

This salad is quite refreshing, especially when served chilled.

Here's a light dessert, a variation on one concocted by live food teacher Gabriel Cousens called, "Mint Wizard Whip." I call this one:

Mint-Cloud Pudding

(serves 4)

1 cup coconut water or raisin soak water

1-2 tsp vanilla "flavor" (glycerin based if possible rather than alcohol "extract")

1/2 cup packed mint leaves

1 medium apple, cored, unpeeled

1 medium avocado

1-2 tsp coconut oil (Nutiva brand, for instance)

1 Tbsp lemon juice

1-2 Tbsp amber agave nectar (or raw honey or maple syrup)

This recipe is a marvelous opportunity to appreciate worldwide convergence as the ingredients come from all over the world. In my experience, eating "healthy" on all scales is an ongoing exploration of questions like, "what do I mean by sustainable?" "by healthy?" etc. Cost and availability of ingredients are also factors.

Coconut water is a treat. That said, if you soak raisins in filtered water overnight, then strain and save the "soak water." This sweet water will do nicely and you can enjoy the plumped soft raisins in another dish.

There is ongoing discussion of what forms of liquid sweetener are "healthy" and "sustainable." Feel free to check out the dialogue.

Place all ingredients in a blender.

Blend on "smoothie" setting or until consistency is smooth

Adjust ingredients (esp. sweetener) until taste suits your fancy.

wild green smoothie

Let's get this party started! Here's a green smoothie that features apples, mangoes, and dandelion. Have fun playing with the ingredients and varying them to suit your taste.

Note on ingredients:

Eating organic and locally grown produce, when available, offers many benefits. It concretizes an intention to be intimate with the cycle of life while making decisions about our health. These decisions connect practical considerations for our own health with that of our families, communities, and planet.

That said, playing flexibly with these guidelines supports well-being. Do your best and trust your instincts as to what seems fresh, sustainable, and so forth. Your mindful intention in choosing ingredients matters as does your state of mind and body when eating. If you want some support in this process, you might enjoy the book and accompanying CD, Mindful Eating, by Jan Chozen Bays, M.D.

The greens offer a wealth of nutrition and the fruit and spices make it taste yummy while also providing health benefits. You might want to start with ratio of 60% fruit and 40% greens. This recipe holds to this principle.

Wild green smoothie:

(makes 1 quart)

handful or two of dandelion greens

1 or 2 large apple(s)

1 grapefruit or 2 lemons, peel removed.

1 inch slice peeled fresh ginger

handful frozen mango

2 cups filtered water

pinch ground cardamom

2 tablespoons ground golden flax seeds

If you're using a low-speed ("regular") blender, the consistency of this will not be as smooth as if using a high-speed blender such as a Vitamix or Blendtec (the kind used at Starbucks and other such places). Either way, it's mighty tasty.

Depending on the capacity of your blender, you might need to make this smoothie in batches to make the full yield of one quart.

Add the water, ground flax seed, and spice to the blender.

If you can, grind the flax fresh as it retains more nutrition that way. A dedicated grinder for this, which can also be used to grind spices is recommended.

Wash and rinse the greens and apple (and peeled ginger).

Chop the greens into pieces 3-4 inches length (so easy to put in blender)

core the apple and slice (an apple slicer works great for this, very fast!)

Add the greens, then the fresh and frozen fruit, and the ginger.

Cover and blend for 30-40 seconds or until consistency is suitable for you to enjoy.

Note: If using a BlendTec (what I use), choose the "whole juice" button.

Makes one quart (perhaps more depending on selection of ingredients).

Drink 8 to 16 ounces to start and as much as one quart. Refrigerate what you do not drink. This smoothie will keep in the refrigerator for several days. For maximum nutritional value (especially, enzymes), drink within ten minutes of preparation.

Welcome to live food

Friends have been asking me to share recipes from my kitchen. Many regularly enjoy cookie-like yummies, "Judy's Live Treats," which are made from sprouted seeds, fruit, and a touch of spice. The flavors convey the sense of raw delight I experience in making these: Dark Delight, Golden Delight, Earthy Delight, and so forth.

To me, preparing and eating live foods activates my sense of well-being. I feel vibrancy throughout my body in relating to these foods. This natural inclination to celebrate aliveness is the driving pulse of Sensing Wonder.

My daily routine includes Green Smoothies (thanks to Victoria Boutenko and her book, Green For Life, which builds on the visionary work of Ann Wigmore). These smoothies are incredibly nutritious and remarkably delicious. I drink these every day and thus have been experimenting with flavors and textures.

I've also been enjoying new ways of preparing salads, desserts, and other enlivening foods.

In short, get ready for a fun time loving live foods!