Sonoma County Restaurant Week February 22nd to 28th, 2010

I happen to live in one of the most beautiful places on earth, with some of the best food around -- at least in my kitchen. I shop at the farmer's market and what I get it fresh and tasty. I am happy to say that the same is true for many Sonoma County restaurants, as I see the chefs haunting the farmer's markets for the "fresh stuff."

Coming up in less than 2 weeks, is the first Sonoma County Restaurant Week. It's a chance to try a number of different restaurants -- certainly more than 25 of them are participating. I have a few that I'd like to revisit since it's been a long time, and some that I'd like to try. The best part of the the week is that you can choose from set menus that are either $19, $29 or $39. So you know what you're getting into.

On my list for the week are Sizzling Tandoor for some mighty-tasty Indian fare in Santa Rosa, Peter Lowell's in Sebastopol for organic, local ingredients hot out of their wood-fired oven, HopMonk Tavern also in Sebastopol, Barndiva in Healdsburg where I haven't been for ages but will gladly go for the Hen of the Woods 'shroom entree, Dempsey's in Petaluma where I know that I can pair the food with great beer and Bistro des Copains in Occidental would make my list for sure if they had a vegetarian entree but sadly they don't have one listed. Since there are only 7 days in a week, and I am already busy one of the nights, I am going to have to make some choices as to where to eat during this week. Usually, it's at home but I will make some exceptions.

Remember that my choices are based on the restaurant offering what sounds like a good vegetarian or vegan option. There are plenty of others that might appeal to you. Remember that you are supporting a vibrant community of farmers and restaurateurs when you go out for Sonoma County Restaurant Week. Hope to see you out there somewhere.

Mushroom Time Again -- SOMA Mushroom Camp Approaches

Winter in Northern California is often like a big playground for those of us who are mushroom hunters. I consider myself part of the lot, although the days that I go out hunting have been limited in the last few years by working too much on "perfect hunting days". I hear the mushroom sirens singing but must ignore them all too often. One of my goals for this year is to get outside at least once a week with my eyes focused on the ground -- at least during mushroom season which lasts until around April, depending upon the weather. While this has not been the best year for mushrooms, it's a heck of a lot better than last year which, to me, was one of the worst that I can recall. (But I am fairly new to this endeavor -- with less than 10 years in.)



No matter what happens in the woods, SOMA mushroom camp takes place Martin Luther King weekend in Occidental, California. And I am one of the lucky people who toils in the kitchen, putting out a couple of wonderful mushroomy meals. I work with Mycochef Patrick Hamilton who does the menu, and I am the kitchen coordinator, or sous chef. This year, I fear that I may be in trouble with our Asian street food menu of 20 dishes that require many hands. But many hands we will have and if I can remember all the names and faces that go with the hands, we will have spectacular results. (Think about joining us next year, in the kitchen or not. It's an amazing weekend.)

My favorite part of camp is when I sneak out the back door to mushroom cultivation -- making oyster mushroom bags to bring home. You can see the results from one of last year's oyster mushroom bags here.




This year I will have my camera with me and hope to get some people and mushroom shots, with the mushrooms easier to hunt down than the people. So stay tuned...

You never know what you'll find in the woods or in the kitchen.

If It's Winter, it Means Squash

I recently reported that I bought a new-to-me squash. That doesn't happen that often. And I couldn't remember the name so I had to write it down. It's called Aunt Thelma's Sweet Potato Pie squash. I still must do some research and find out more about it (it's in the photo and is the largest squash in the back with a butternut-type color, wedged between 2 delicatas). Nathan Boone of First Light Farm and now Oh Tommy Boy's potatoes sold me the squash and told me that there really is an Aunt Thelma.

I cooked the squash and here is my report. The squash was easy enough to cut and the color was a lot like a butternut. I couldn't tell much about its texture until it was thoroughly cooked. And when it was, it was soft and perfect for soup. It did not have the intense sweetness or dense texture of my favorite squash which is the delicata. I am sure that I prefer a number of other squash over Aunt Thelma's Sweet Potato Pie squash. And when I make Sweet Potato pie, I prefer having sweet potatoes in it. It's one of two dessert recipes in my cookbook, The Veggie Queen: Vegetables Get the Royal Treatment.

Since I also really like squash soup, this squash was just fine. I liked the size of it but I'm not likely to buy one again. Good thing that I have a few delicata squash put away for future use.

The Veggie Queen Brings Color to Thanksgiving Table

I should have gotten a hint about my husband's eating habits when the first salad that he made me contained iceberg lettuce, a rock hard tomato, cucumber and green pepper. He probably thought that he'd done fine but not in my world. Over the years, I've helped my husband upgrade what's in the salad bowl (see What's Up Doc, a sidebar story in my cookbook, The Veggie Queen: Vegetables Get the Royal Treatment). Rick still avoids "the weeds" (all the bitter things that I really like) but will eat almost any dark green lettuce put in front of him, in copious quantities now, even asking for salad nightly.

While I've done wonders with Rick, of his own volition, of course, the same is not true for the family wherein he grew up. My mother-in-law, whom I love dearly, informed me that everything was OK for Thanksgiving because she got the rolls that everyone loves (store bought white, bake and serve dinner rolls), the boiling onions and the celery and radishes. I've come to learn that my husband's family is all about the "white stuff": white bread, mashed potatoes, stuffing and turkey. I am, of course, all about the vegetables, especially since I am a vegetarian.

My incredibly sweet MIL told me that she bought me some (frozen, I am sure) fettuccine Alfredo to eat for Thanksgiving. She somehow cannot grasp the concept that I am vegan. She used to buy me frozen lasagna but I told her that I didn't like it. She also does not understand that while I am not specifically gluten-free, I eat few gluten-containing foods because I feel better eating this way.

Since I joined the family, I have been infiltrating Thanksgiving with color. I am not sure which is harder for them to take: the actual colorful vegetables or me and how I am "different". I've been trying for years to get my niece and nephew to eat my roasted root vegetables, which often contain pink and purple potatoes. They think that I am a bit odd. And while that may be true, I am not going to give up on offering them vegetables.

I made my usual Curried Squash and Pear Soup, roasted root vegetables and Fruited Wild Rice, all of which are in my cookbook, The Veggie Queen: Vegetables Get the Royal Treatment.

This year I also included a Match Meat vegan holiday roast that I made with the "chicken" flavor stuffed with cooked wild rice and "sausage" Match, made almost according to the recipe with some tweaking. Tasted good but not a preferred every day food for me.

I was able to get Brussels sprouts on the stalk so roasted a nice batch of those. Luckily my son also likes them, which drives Rick, my husband, crazy as he likes to say that he "hates" them.

I've turned more than one B.s. hater into a tolerater but...

I don't have high vegetable hopes for my husband's family but I am still going to bring the color to Thanksgiving. I just can't help myself.

Summer Squash Love and Alchemy

I now recall why I love summer squash: you can basically eat as much as you want and not gain weight. It's a class of vegetables, like greens of all types, that lends itself to eating massive amounts. And I am sure that's why one squash plant produces so much. It's a reminder that in the summer, it's a good idea to eat lots of higher water vegetables.

I don't need research to tell me that there's something good for me in summer squash, as my intuition does that. In fact, I don't eat food because it's healthy, I eat it because it fuels me and I feel best when I have the energy to go fast and far.

You wouldn't try to run your car on water would you? Well, your body is more forgiving than any car and will let you run it on all kinds of (pardon the vernacular here) crap for quite a long time. But eventually, you need the high-octane fuel to get, and keep you, running at top speed.

All this leads to a simple recipe that I had for breakfast (you can call me odd, that's OK) but most people would eat for lunch or dinner. It amazes me how so few ingredients can turn into something so wonderfully delicious. I say that it serves 3-4 but it only made 2 servings for me.

Simple Summer Squash
Serves 3-4

Fresh ingredients are a must for this dish because they're the star. Best to grow them yourself, get them from a neighbor or go to the farmer's market or local farmstand.

2 teaspoons olive oil (optional)

1/2 cup sliced onion

3/4 cup chopped red, orange or yellow pepper

2-3 cloves garlic, minced

2-3 teaspoons Bragg's liquid amino acids, tamari or soy sauce

8 ounces firm tofu or tempeh (optional), or 1 cup cooked garbanzo beans

3 cups chopped summer squash (I used Bianco de Siciliana and Costata Romanesco)

2 teaspoons Organic Vegetable Rub , Italian seasoning or other herb blend

Chopped fresh basil, if you have it

Heat a saute pan over medium-high heat. Add the oil and then the onion. Saute the onion for about 2 minutes and add the pepper and garlic. Saute another minute or two. Add the tofu and Bragg's, cook for another 5 minutes, stirring occasionally so tofu doesn't stick. Add the summer squash and vegetable rub and cook for 2-4 minutes, until the squash is cooked through, but still firm (this depends upon the type and age of your squash). Garnish with basil, if desired.

Pressure Cooker directions:

Heat the pressure cooker over medium heat. Add the oil,if using, and onion. Saute for a minute. Add the peppers and garlic and cook for 1 more minute. Add the tofu and Bragg's and cook 1 more minute. Add the squash and vegetable rub, plus 2-3 tablespoons water. Lock on the lid and bring to high pressure. Lower the heat to maintain high pressure for 1 minute, 30 seconds (for regular zucchni, crookneck or yellow squash, only cook for 45 seconds to 1 minute). Quick release pressure and serve right away. Garnish with basil, if desired.

This dish will last a few days in the refrigerator. It does not freeze well. You can adjust this recipe anyway that you want and make it your own. It's a starting point.

Please Pop Over the Pears, Drop off the Apples, Leave me Persimmons

In addition to picking produce, which I am happy to do almost any time, I love it when I open my front door to find bags of it. It's often a surprise -- yesterday, my friend Anet dropped off a bag of large Bartlett pears. Hopefully later today someone will show up with some Gravenstein apples.

I had the good fortune of picking figs a couple of weeks ago but didn't realize that their end was so near. (Thank you Carl for your generosity.)

When I went to get a few more baskets the other day, I had to work hard to discover 9 large figs tucked under the leaves of the tree. I traded some of them for other produce and have been eating the rest of them. I never met a fig that I didn't like. Good thing that they are loaded with potassium, fiber and calcium. Unfortunately, they also have plenty of sugar so best to be careful when eating them, or the tummy lets you know.

I do not turn down homegrown produce when someone asks since I am often sure that I can put it to good use. I do request, though, that you don't leave me the not-so-good stuff, such as baseball bat sized zucchini or other summer squash. I will accept smaller squash and with them I will make a batch of my Grilled Asian Squash Salad. My assistant, and friend, Ellen just made these on her George Forman grill and said that they were very good. They also received rave reviews from Jenna of Kid Appeal who wrote a wonderful post about my cookbook and will be giving a copy away (so click on the link). When squash are in season, it's best to cook them up as fast and as often as you can.

Grilled Asian Squash Salad
Serves 4
When the squash is prolific, you always need another way to serve it. This dish is especially easy and delicious. Even people who say they don’t like squash usually find it irresistible.

1 tablespoon olive oil
1 teaspoon toasted sesame oil
2 tablespoons rice wine vinegar
1 tablespoon reduced sodium tamari
4 summer squash of any kind, cut lengthwise into quarters
1 large onion, cut into rings
3 tablespoons chopped herbs, such as cilantro, Thai basil or parsley
2-3 cloves garlic, minced
1 teaspoon grated ginger
Chopped cilantro or other herb, for garnish
Salt and pepper to taste

Combine olive oil, sesame oil, vinegar, tamari and half the garlic and ginger in a bowl or zippered bag. Mix in squash, onion and herbs. Let marinate at least 30 minutes to 1 hour.

Place veggies on a screen on your grill over hot coals or gas or inside on a grill pan. Grill for 3-4 minutes on each side. Turn carefully and grill for another 3-4 minutes on the other side. Reserve the marinade. Once the squash is grilled, cut it into bite-sized pieces. Mix with cooked onion rings, reserved marinade and remaining ginger and garlic. Add salt and pepper to taste. Garnish with chopped cilantro. Serve as is, or cool to room temperature.

c 2007 From The Veggie Queen: Vegetables Get the Royal Treatment

If you want to do any produce drops, just let me know. I'll even meet you at the farmer's market in any Sonoma County town or city, or I'll do the picking. Produce is my game, The Veggie Queen is my name. Actually, my name is Jill but I do answer to Veggie Queen, with or without the The.

I hope that you are enjoying your summer produce as much as I am.

Family Foodies CBC Final Answer

Here is the final installment of the CBC, cross blog conversation, with Family Foodies.

FF: I would love some suggestions for “fake meat” products as an foray into vegetarian eating. What are some of your recommendations?

TheVQ: Having just been on Culinate, at the Table Talk Meatless chat with @Kimodonnel from The Washington Post's A Mighty Appetite, here are some suggestions that we discussed: Boca Burgers (my meat-eating husband likes these), Field Roast sausages and roast, Tofurky brats and Italian sausages, as well as Gimme Lean and Lightlife products.

Many people like using the Morningstar Farms products but they seem overly processed to me. I try to stay away from eating soy protein isolate, and prefer items based on beans and grains. But many people new to the veg world go for the meatier tasting items which often contain more processed soy. There are also all the soy hot dog products that kids often like. And once you get them in the bun with stuff on them, it's hard to tell they are not meat (but what do I know about that?).

My husband used to like Yves Veggie Pepperoni so much that he called it turkey pepperoni. As an aside, I will tell you that on his own my husband decided that pepperoni is gross and no longer eats it. I consider that progress.

FF: I see you have a cookbook devoted to pressure cooking, and your blog bio says you are a pressure cooking advocate. Can you talk about your passion about pressure cooking and what you recommend for someone who has never used a pressure cooker?

The VQ: First, let me clarify that my cookbook The Veggie Queen: Vegetables Get the Royal Treatment is about vegetables throughout the year, and has a chapter on pressure cooking. I have a DVD on pressure cooking, Pressure Cooking: A Fresh Look, Delicious Dishes in Minutes that comes with a recipe booklet. What follows is my pressure cooking story.

I fell in love with pressure cooking when my son was about 2 or 3. I didn’t have a lot of time yet I wanted to feed him nutritious foods. He was a vegetarian, mostly vegan, from birth. He loved lentils, especially as soup. The first item that I perfected in the pressure cooker was Shane’s Fabulous Lentil Soup which has both red and green lentils. It takes about 20 minutes from start to finish, including prepping the ingredients. Using my pressure cooker made me feel like a great mother. So I learned to cook other things in it. Shane also loved beans, especially black and garbanzo beans. They take 6 and 12 minutes, respectively, after they’ve been presoaked. I would always make extra and freeze them.

If you are new to pressure cooking, or just want to see it, take a look at my pressure cooking website to see my video clip from my DVD. You’ll see how easy it is to use. Did I also mention that using a pressure cooker helps preserve some nutrients, and that the food looks and tastes great? You can also read my pressure cooking blog or see me on You Tube at TheVQ.

I think that using a pressure cooker is perfect for a family to make cooking fast, easy and delicious. Food tastes and looks better than in a crock pot, and you can wait until late in the afternoon and decide what to have for dinner on a whim, and actually get it on the table on time. I highly recommend it.
I hope that I’ve answered your questions. If anyone has questions, please feel free to comment here and I will get back to you.

Thanks for this great conversation.

Family Foodies CBC (Cross Blog Conversation) Answer Number 2

Debbie, although you only posed one real question about how I manage to incorporate and maintain yummy meals during winter when “fresh” items are scarce or really expensive, I also see that you asked about vegetarian proteins.

I will start with the protein and give you a list of possible vegetarian protein sources which include tofu (here's my Tofu Italiano), tempeh (not well loved by many non-vegetarians but can work crumbled in foods), seitan, which is wheat gluten and all about the texture, not the taste because it has very little, if any, and beans. Then there are, of course, all the other legumes which include peas, split peas and lentils. There is obviously a large number of food items to choose from. You can also include nuts and seeds as a complement but not as the main protein source as they have a lot of fat.

If you like grains, you can cook some possibly new-to-you grains such as quinoa and then combine them with seasonings (or herbs) and beans in the food processor and turn them into burgers. I brush mine with oil and bake them until done.

Now, on to your question about the winter and vegetables. You are correct that there are fewer vegetables in winter, which is why it’s great that you asked this question now. Summer’s abundance is a great time to stock up for winter. For most vegetables such as broccoli, cauliflower, green beans or peas, blanching the vegetables (giving them a quick dunk in boiling water) and then patting them dry, and packing them in usable amounts in freezer bags works great. You can also freeze the on cookie sheets so that the vegetables are individual and freeze them in the bags. You can then pull out what you need.

Even though I live in Northern California, which is close to a winter vegetable paradise, I rely on a lot of root crops and cabbage then. It’s what you are supposed to eat, according to nature. The cooking is about learning how to be creative with rutabaga, sweet potatoes, celery root, turnips, potatoes, and how to combine them with seasonings in unique ways that make them taste great.

My friend Katie, who lives on the Upper Peninsula in Michigan, has a greenhouse and manages to keep kale going in there all winter. I suspect that you may have local or semi-local farmers who have managed to do the same. Kale, collards and Swiss chard often can make it in the mild parts of winter, if there are any.

BTW, you can tell that I don’t think that there’s anything wrong with frozen vegetables. I buy as much in season as I can but there are times when that becomes far too challenging and that’s when I turn to my freezer or use my canned tomatoes.

Here’s how I describe the seasons: Winter is roots, spring is shoots and summer and early fall are fruits. Greens exist all year in various forms. Eating food that’s local and in-season helps us attune to the local climate and generally what our bodies need.

What kind of questions do you have about products? I didn't mention any "fake meat" products and sometimes these make for a helpful transition from meat eating.

Cross Blog Conversation (CBC) with Family Foodies

I've never done this kind of thing before but when asked if I would have a CBC, cross blog conversation with Debbie at Family Foodies, I said, "Yes." Those of you who know me, know that my motto is, "I'll try anything once (but not animal products in my mouth, thank you)."

Debbie asks me how I suggest that a typical steak-loving, non-vegetarian transition to a more healthful way of eating?

Debbie, I consider this one of my specialties because I recommend that you include more vegetables every day. Then along with that, more other healthful plant foods that might be out of the realm of "normal" such as substituting quinoa or brown rice for white rice or potatoes.

Let me share the story about my husband who wasn't a huge meat-and-potatoes guy but he's also no vegetarian. I started giving him better salads, switching from iceberg lettuce to romaine. Then I included a mix of darker lettuces. I didn't do this all at once but over a month or so. He now loves the salad mix (minus the weeds, as he still doesn't like the bitter stuff such as arugula or dandelionand eats at least 3 to 4 cups of it each night. On his own, he asked me to pack him a container of fruit at lunch and a container of vegetables. So, he makes sure that he gets the recommended 9 servings each day, at least during the week. Once you're eating all that produce, and make sure that it's as fresh and local as you can get it, so it tastes best, you are likely to eat less of the other things. Or at least that's the hope.

You can also go the Meatless Mondays route, making sure that at least one day a week you skip the meat. Once you get a few good recipes under your belt, it may be easier to incorporate more vegetarian meals.

Confirmed meat-eaters often like dishes such as chili, which you can make in many meatless variations with a variety of different beans.

When I attend potlucks or other functions, I bring a dish that I want to eat which is often colorful and filled with vegetables. It might be something like a quinoa salad, sweet and sour summer squash or hummus and vegetables, soup or stew, depending upon the event and the meal. Fresh and vibrant vegetables are almost always a hit.

Unless there is meat in every dish, I find things to eat. But nothing bugs a vegetarian more than people hiding meat in dishes that could easily be meat-free such as a vegetable-based soup made with chicken or beef broth.

Some of my family's staples at holiday meals such as Curried Squash Soup, Roasted Root Vegetables and Fruited Wild Rice started out as what I made for me but now everyone eats them.

I think that you mentioned the key word: transition. Most people need to make changes over time to be most successful, especially with a big dietary change such as eliminating meat and other animal products. Get a few good cookbooks (guess this is when I plug The Veggie Queen cookbook) or look online at my website or other blog posts. I also have have colleagues and fellow bloggers who do great work. See my list on the sidebar here.

And, Debbie, keep making those salads but see how you might make them interesting without the cheese by adding little tidbits such as dried fruit, nuts, olives, capers or avocado. It's all a process and I encourage you to give it a try especially because it's good for the whole family. Children mimic what you do and if you want your kids to have a great start on health, it's through what they eat.

Now, my questions for you: what do you think really stops you from eating or trying more vegetarian foods? Is it the perceived time that it takes, or buying the stuff? Or maybe you think that your husband won't like it. I'd love to hear.

Spring Farmer's Markets in Sonoma County

This weekend I went to 2 farmer's markets: one in Santa Rosa on Saturday, the other in Sebastopol on Sunday. I don't often do this but on Saturday I led a group of 4 through the market to buy ingredients for their private cooking class. I was happy to do this, which turned to thrilled when J. one of the tour group said that he's lived in the area for 40 years but had never been to the market. That's a symphony to my ears.

It was luckily a slow market day due to overcast weather, which made it easier to peruse the stalls and traverse the aisles. We have reached spring abundance and I was able to get everything on my list and more. (I did this by showing up about a half hour before our 9 am meeting just to be on the safe side and snagging some locally grown organic strawberries and asparagus.) I didn't have garlic scapes (the curly part of green garlic that will eventually form a flower), baby artichokes or squash blossoms on the list but we had those. And in addition to a bunch of spring kale (a different variety than the regular curly-type), we were also able to get broccoli rabe for our greens sauteed with garlic. The Spring Surprise Saute had a great mix of spring onions, leeks, asparagus, sugar snap peas and a variety of summer squash, which just appeared in the past week. I would have added cilantro to the mix but didn't want to get into who loves and who hates cilantro.

The menu for the day included Creamy Asparagus Soup (which in my book is Creamy Spinach Soup but I say that you can use the formula for almost any vegetable and asparagus is a favorite), Salad with Balsamic Strawberry Dressing (this is a take off of my Sweet Summer Super Salad), Marinated and Baked Tempeh, Quinoa Pilaf with Mushrooms, and the previously mentioned Greens with Garlic and Spring Surprise Saute. I had so much fun leading the group through the cooking. Miraculously, as we were finishing up the dishes and plating, the sun came out and the group headed outside for an amazing lunch. J. loved the tempeh which was a big surprise and S. loved the quinoa, as she'd never had it before.

Taking a group to the market meant that I couldn't really shop for myself so yesterday I went to Sebastopol ready for my weekly vegetable foray. When I saw the Laguna Vegetable stand with their amazingly sweet carrots, I knew that it was going to be an amazing day there. They also had sugar snap peas and young white Tokyo turnips, with great looking tops which I had the young man remove immediately and put into the bag. BIG TIP HERE: You want to remove the tops of all root vegetables right away as they breathe through the tops. Both roots and leaves will stay fresher this way. Everything else looked great, too, but I was moving on.

I stopped to speak to Paul of Paul's Smoked Salmon for a bit. He's a great guy and we have some good laughs together even about serious subjects such as his mother's recent passing. I love people who have a sense of humor, and he's one of them.

As I walked through the market, I got to say hello to people I know and chat with people that I've never met. It's a warm and friendly place. I guess that it's because everyone is happy to be outside, even if it's not sunny, buying produce, flowers and local goods. This is a huge departure from what it must feel like to buy vegetables at the local supermarket, which I try to avoid.

I ended up buying beautiful long beets (about which they didn't know the variety) but didn't want the greens and asked them to give them to pass them along to someone who wants them. I hadn't even left the stand when a woman walked up and asked how much for beet greens. She was handed the bag of my greens. FREE. Now, that is sheer joy, in my book.

I had more than one conversation with a farmer about stores that carry local produce and the small degree to which it really happens. I said that we need to rethink the system and figure out something that works better for all. (I still love my idea of teaching gardening and cooking to all, for FREE. If you know of any companies who might want to throw money at this, just let me know.) Regional food supplies are a good way to start changing things. Maybe each neighborhood has a community garden or group of growers or who knows what?

Dan Kahane (of Graton Greens, or at least that's what I think that his farm is called) and I were about talking about the motto, "reduce, reuse and recycle", and how we might want to add rethink. I told him that means that we have to get more people thinking in the first place. I know you are, and hope that you will work on continuing the conversation with those that you know. Each one of us has the ability to influence change.

I am now going to cook something for a block party this afternoon. Still wondering which of these vegetables I want to use: beets, asparagus, turnips, English peas, sugar snap peas, torpedo onions, garlic scapes, green garlic, summer squash, red romaine lettuce, salad mix and cilantro. I also have organic strawberries, cherries, peaches and nectarines. It may just turn out to be Spring Surprise Salad today. Only time will tell.

Coconut in Cooking - Vegan Dishes Get the Yum Factor

I wish that I lived in the tropics. The closest that I've come to that was the 7 years that I spent living in Florida, which is semi-tropical, while going to college and graduate school. My backyard contained a number of tropical trees: mango , star fruit, orange (which turned out to be sour oranges much to my disgust) and papaya, but no coconut.Friends grew sapote (of which there are many varieties), kumquat, grapefruit, lemons and limes but still no coconut.

I am sure that coconut has sustained people in tropical climates for thousands of years, if not longer. There is great debate about whether coconut oil or coconut, in general, is helpful or harmful when it comes to fat intake. Rather than enter that fray, I'd just like to say that I love the way that coconut tastes and the flavor that it adds to vegan dishes, especially the Thai and Indian types.

The good news for coconut lovers, like me, is that there are now many different forms in which you can buy your coconut from coconut milk beverage and yogurt by So Delicious, coconut cream, coconut milk -- lite and regular and coconut water. The latter is best if you are following a low- or fat-free diet.


If you do use the regular or lite coconut milk, here is tip that I want to share, after my sister discovered an unusable can of leftover coconut milk in my Mom's refrigerator -- if you do not use all your coconut milk, freeze what's left in ice cube trays or small containers in amounts from 2 tablespoons to 1/2 cup, which are amounts that you might use in a recipe.


I rarely use an entire can unless I am making a dish that serves at least 8 people. My choice most of the time these days is coconut water which provides coconut flavor and no fat. The dishes are not as rich but that's fine with me -- I am usually going for flavor, and that's what I call the "yum factor."

If you want more great info on freezing food, visit Mark Bittman's column in the New York Times.

Meeting the Rancho Gordo Big Bean Guy at Denver Airport

While snaking through the security line at Denver airport, I spotted Steve Sando of Rancho Gordo bean fame. Just about a week or so ago he was featured in the New York Times. And he still talks to me. That's impressive.

Steve was a presenter at the IACP (International Association of Culinary Professionals) conference in Denver. He was nice enough to mention me during his bean presentation. I felt very special.

So imagine my surprise when I was standing at the Mexican food place in the airport on my way to my Southwest flight, when someone tapped me on the shoulder. I was intently studying the menu. "Are you trying to figure out the nutrition of this stuff?" Steve asked.

"No, I want to figure out what I might eat," I replied. Steve had already eaten and wanted some coffee. I wanted to check out my other options so we walked together. It turned out that the Mexican place seemed most appealing -- a better choice than bagels. So we circled around to the Mexican place again where Steve and I talked over my bean tostada with guacamole. It was small and tasty and just a bit spicier than I expected for an airport restaurant.

Steve said that his burrito was quite good. Now, that's like me saying that those vegetables get a B+ for their taste. Steve knows his Mexican food. In fact, as we talked he mentioned that he's now the Big Bean Guy because he's growing so many pounds of them (this has nothing to do with Steve's stature, so don't even go there).

It's almost futile to try to buy Steve's beans at this point because many of them are sold out (but check them out anyway because you never know). He'll have his next crop in the fall. But keep watching because Steve told me that since the Times article the bean farmers are coming out of the woodwork and he should be able to increase production for this year. That means in October or November there could be beans for sale.

Steve is also working with Mexican growers who according to Steve are "beyond organic" because they have to use natural methods for their crops due to lack of money. We talked about how beans are not a crop that is often bothered by a lot of pests. Probably too much work for pests who prefer to attack strawberries as an easy target.

In any case, it was special to share time with the "Big Bean Guy" at the Denver airport. Even though Steve only lives about an hour from my home, we've never had a chance to just chat for 40 minutes. You never know what might come your way --- some heirloom beans would be great. And if you've never had them, there's always later in the year.

Watch for my guest nutrition blog post on Steve's site soon. The preview: beans are very good for you, and for Steve, too.

Sweet Potatoes with Black Beans -- One of My Favorites

OK, I am on a sweet potato kick. It's because there is a sweet potato recipe contest (sponsored by North Carolina sweet potatoes) and I am a big sweet potato fan. What's not to like? (I only enter recipe contests where I truly like the ingredients.)

One of my favorite combinations is sweet potatoes with beans. Had my computer not been wiped out last year, I would likely post my curried sweet potatoes with garbanzo beans but instead, I went with my other favorite sweet potato combo -- with black beans. I happened to have cooked some black beans in my pressure cooker the other night so this dish came together easily. You can used canned beans (or run out and buy a pressure cooker and give up those cans) if you must.

Spicy Sweet Potato and Black Bean Hash
Serves 4
This is an ideal breakfast food for me but others will probably like it for lunch or a light dinner. It can be served over brown rice or quinoa, wrapped in a whole wheat tortilla or made into a soft taco, featured in the photo, or as a side dish.

1 tablespoon oil
1 cup chopped onion
1-2 cloves garlic, minced
2 cups chopped sweet potatoes, about 2 small to medium, peeled
2 teaspoons chili powder (not spice)
½ cup vegetable broth
¼ teaspoon salt
1 cup cooked black beans
¼ cup green onion, chopped
Splash of hot sauce, to taste
Salt to taste
Cilantro, chopped for garnish

Heat the oil in a sauté pan over medium high heat. Add the onion and sauté for 2-3 minutes. Add the garlic for another minute. Then add the sweet potatoes and chili powder. Stir to coat the sweet potatoes with chili. Add the vegetable broth and stir. Cover the pan, lower the heat to medium and cook for 8 minutes, stirring occasionally. Remove the lid and add the salt, black beans and green onion. Cook another minute or two, until the beans are heated through. Add hot sauce, if desired. Taste and add more salt, if you like. Top with chopped cilantro.

I Love Sweet Potatoes in Curried Sweet Potato Soup

Curried Sweet Potato Soup
Serves 4 to 6
This is easy to make and quite tasty, elevating the sweet potato to a new level in an enticingly, exotic way. It also happens to be vegan and gluten- and dairy-free. You can leave out the oil and use coconut water, and it will be low fat but still extremely delicious.

2 teaspoons vegetable oil
1 cup chopped onion
2 cloves garlic, minced
1 teaspoon finely minced fresh ginger root
2 teaspoons curry powder or Red Curry paste
2 medium sweet potatoes, peeled and chopped to equal at least 3 cups
1 14 ounce can light coconut milk or 1 11 ounce carton coconut water
2 cups vegetable broth
1 tablespoon fresh squeezed lime juice plus lime wedges for garnish
½ teaspoon salt , or to taste
Chopped cilantro or parsley, for garnish

Add the oil to a medium saucepan over medium heat. Add the onion and sauté for about 2 minutes. Add the garlic, ginger and curry powder or paste. Saute another minute or so.
Add the sweet potatoes, coconut milk or coconut water and broth. Bring to a boil, then reduce the heat to simmer for 20 to 25 minutes, until the sweet potatoes are easily pierced with a knife.
Using an immersion blender blend the soup until it is the consistency that you like. (I like mine smooth with a few chunks left._ Add the lime juice and salt. Taste and adjust seasonings. Top with chopped cilantro or parsley and garnish with a wedge of lime.

c 2009, The Veggie Queen

The Registered Dietitian Lens I Look Through -- National Registered Dietitians Day

I have been a Registered Dietitian for 25 years. That's a quarter century. But you can't tell it by looking at me (at least I don't think so), most likely because I practice what I preach, although I prefer the phrase, I walk the talk.

My career as an RD has been quite varied -- possibly more so than for many other dietitians. I am sure that it's because I love wearing hats and have quite a varied collection. I wish that I could juggle (for real) but I only juggle jobs and responsibilities.

Here's a not-so-brief rundown of the breadth of where I've been in the RD world and where I am and what I do today.

I started my career as a dietitian in private practice. My specialty was perinatal and pediatric -- I loved working with pregnant women, new mothers and children. I especially enjoyed working with the pregnant women and helping them shape their eating habits for when they had their babies. My internship training was in that field and I knew that's where my heart was. Starting a private practice was not the usual RD route for an inexperienced RD but with a bachelor's degree in business, I figured that I could handle it. And I did. I maintained an active practice for 10 years.

Throughout my career I have always held more than one position. (If you've heard of Barbara Sher, you will recognize me as a scanner. ) I started my speaking career while I had my practice and have been doing it ever since although my focus and topics have shifted.

I also began consulting for corporations shortly after beginning my career and continue to do that and it encompasses a wide range of places from HMOs to private schools and manufacturing facilities.

My first "real" RD job was at an HMO called Maxicare. It was a great job that allowed me to see clients with a variety of needs, offer corporate wellness services, teach health education classes, ranging from stop smoking and stress management to weight management and cholesterol control and others in between. I also was allowed to develop materials and even wrote a book. (Unfortunately it was before personal computers and I wrote on company time so wasn't able to keep a copy for myself.)

One of my HMO colleagues taught nutrition at Cal State Northridge and when she switched offices, and I took her place, she offered me that job. I loved it and taught one general ed nutrition class each semester. I also started teaching cooking classes as a way to further my nutrition message.

When the HMO company started to tank, I was laid off in the 2nd round and found myself adrift, although I still had my practice and my teaching. I ended up as the Master Food Preserver for Los Angeles county and learned about food preservation -- how to can, dry, pickle, etc. Interesting topic, not a very good job for me. Luckily, I moved to Northern California and found a new job.

I worked for WIC in Sonoma County for 2 1/2 years. I was hired to develop classes for pregnant women, infants and children, and breastfeeding women. I loved the teaching but didn't care much for the paperwork. But the job paid the bills and I only worked part time while I also was teaching at Santa Rosa Junior College and doing freelance writing.

My job at the college changed from teaching nutrition to teaching cooking and I found my niche, translating good nutrition into food. I also continued to write about food, farming and cooking and develop my speaking skills.

A few years ago I wrote my cookbook The Veggie Queen: Vegetables Get the Royal Treatment, which I call a lighthearted look at vegetables with more than 100 seasonal recipes.

I have now been in Sonoma County for 20 years. During this time I have consulted for companies such as Amy's Kitchen frozen foods (I recently produced their very successful 2 week diet plan), worked on a heart health research project at Kaiser Permanente hospital, also worked on a project to revamp the cafeteria at Kaiser, have given farm tours, done many cooking demonstrations for HMOs and corporations, teach cooking for The McDougall program, continued freelance writing and teaching cooking at the college and at other cooking schools. I also speak to a wide variety of audiences (and can do that for you).

I have 2 websites: http://www.theveggiequeen.com/ and http://www.pressurecookingonline.com/, this blog and my other blog: http://www.pressurecooking.blogspot.com/. I sell products that I love on my websites and I am always on the lookout for great new ideas to keep people eating well with an eye toward health. I am currently working on developing an herb and spice blend for everyday use.

Late in 2007, I produced and starred in a pressure cooking DVD, Pressure Cooking: A Fresh Look, Delicious Dishes in Minutes, which is 75 minutes long and comes with a 16 page recipe booklet with 14 recipes. I continue to do freelance writing online and in print with a foodie and environmental focus. In 2008, I became a fellow of The Leadership Institute for Ecology and the Economy. I have appeared on radio and TV, and have been quoted in many national magazines. All of this is in a day's work, and I love it.

My dietitian's lens colors everything that I do. I offer people in many settings a fun and interactive way to learn about nutrition. But I'll never cram it down your throat; I prefer that you take small bites and savor the flavor.

Here is what other Registered Dietitians are blogging about:

Beyond Prenatals - Food vs. Supplements and Real Advice vs. Fake Advice
Annette Colby - No More Diets! A Registered Dietitian Shares 9 Secrets to Real and Lasting Weight Loss
Ashley Colpaart - Dietitians working in food policy, a new frontier
Diana Dyer - There and Back Again: Celebration of National Dietitian Day 2009
Marjorie Geiser - RD Showcase for National Registered Dietitian Day - What we do
Cheryl Harris - Me, a Gluten Free RD!
Marilyn Jess - National Registered Dietitian Day--RD Blogfest
Julie Lanford - Antioxidants for Cancer Prevention
Renata Mangrum - What I'm doing as I grow up...
Liz Marr - Fruits and Veggies for Registered Dietian Day: Two Poems
Meal Makeover Moms' Kitchen - Family Nutrition ... It's our "Beat"
Wendy Jo Petersen - March 11 is our day to shine!
Diane Preves - Registered Dietitians and the White House Forum on Health Reform
Andy Sarjahani - Dr. Seuss Tribute continued: Green Eggs and Ham and a Sustainable Food System
Rebecca Scritchfield - Big Tips from a "Big Loser"
Anthony Sepe - RD Showcase: Registered Dietitian Day, March 11, 2009
Kathy Shattler - RD Showcase for Nutri-Care Consultation
UNL-Extension, Douglas/Sarpy County - Nutrition Know How - Making Your Life Easier
Monika Woolsey - Dietitians--Can't Do PCOS Without Them!
Monika Woolsey - In Honor of National Registered Dietitian Day
Jen Zingaro - My life as a Registered Dietitian

First Ever Pressure Cooking Radio Show -- Save Money, Cook Fast

Steve Garner, The Veggie Queen, John Ash

Recently, I was the guest on KSRO's Good Food Hour, the longest running food show in California. It's been on for 22 years.

I was the first for a couple of things:

1. Show on pressure cooking in their history


2. Live on-air pressure cooking

I think that the time is ripe for people to invest in a great new (old fashioned but improved technology) way to cook. It has all the elements that make it work: it's energy efficient, it doesn't require great cooking skills, the food comes out delicious and nutritious, it's fast, and you can easily turn $2 worth of ingredients into an amazing pot of soup. Add another dollar or two and you can have stew.

I prepared Shane's Fabulous Lentil Soup and my soon-to-be-famous Market Fresh Breakfast Potatoes, Tofu and Vegetables (with Small Planet Tofu) right at Bassagnani's, where people stopped by for samples.

As you can see from the set-up, I didn't have much room for cooking. But I had a great time with Steve Garner and John Ash. They called the photo that we had taken of the 3 of us, "A Rose Between 2 Thorns". I wouldn't quite put it that way since John and Steve are great guys. I thank them for thinking of me and putting me on the air to cook under pressure. It was great fun.

My only lament is that they don't have it recorded for download. Maybe next time that will happen, and there may be far less pressure.

The Road to Dietary Salvation is Dotted with Vegetables

This past week a study published in The New England Journal of Medicine revealed that it's not low carb, low fat, low-anything else that helps people lose weight and keep it off, but it's eating fewer calories.

Many of you might not know this but at least 3 times in my adult life I have had to lose a significant amount (I am small so I won't share the number but it's been about 15% of my body weight). I did it by paying attention to what I put in my mouth and eating as many vegetables as I could. And you know that I really like vegetables so...

In my opinion (and by this time if you've read previous posts you know that I absolutely have one), the easiest way to eat fewer calories is by filling yourself up with vegetables and other plant-foods. I put vegetables first because you can eat almost unlimited amounts of the more watery or dense green vegetables such as (I'll start with those in season here in Northern CA) greens, think collards, Swiss chard, kale, spinach, cauliflower, broccoli, cabbage, turnips, onions, leeks and garlic, and then the warmer weather vegetables such as summer squash, cucumber, tomatoes, eggplant, radishes and many more.

The vegetables that are still good for you but present issues due to their higher caloric nature are potatoes, carrots, parsnips, corn, peas and winter squash. There are some that fall between these categories. Beets and celery root are the only two that come to mind.

As for the other plant foods such as beans and grains, the beans will give you more bang for your buck and fewer calories, depending upon how many you eat. In-season fruit is wonderful, in moderation. This time of year in the Northern hemisphere in the U.S. we don't have an issue with this as we are in "apple-pear-citrus" season so the temptations are few.

My message is not something new for me and not something that I've studied for endless hours. I know that it works because I practice it myself. I eat lots of food and I maintain my weight. I eat salad almost every day. My husband now does this, too. And not just a small amount but at least 3 cups each with dinner. See how you can squeeze in extra vegetables such as those sprouts that I've been raving about for a while now. Add greens to your cooked vegetables. Shoot for eating a bunch or two or three a week.

I don't have any magic and I'm not going to give up my vegetable evangelism. I've now shared my story on the road to salvation. I hope that you'll come along.

If you like what I write you can subscribe to my blog by signing up in the box on the right hand side of the page.

More on Flax Your Baking Muscles Recipe Contest

In an attempt to avoid restating everything about the contest, here are more details.

You may enter more than one baked recipe that contains flax but you can only win one prize. Recipes must be original and will become property of The Veggie Queen and Flax USA.

Grand prize is a 12 month supply of flax (ground or whole seed; you choose). Three runners up will win three 12 ounce shakers of Ground Flax Sprinkles and three packages of Roasted Golden Flax Seed Snacks.

Your recipe must contain at least 3 tablespoons of flax, in any form. You may use any type of flour in the recipe, and gluten-free recipes are welcome and appreciated.

Bake something vegan, lowfat, fat-free or any other alternative baking, if you like. You can use sugar, stevia, agave, or other natural sweeteners. The critical decision for the winning recipe is that it has to taste great.

Savory recipes are appreciated just as much as the sweet ones.

Standard recipe format works well and we encourage it:
List of ingredients in order of use, instructions, how many it serves or makes, the usual stuff in a recipe. A note about how you came up with it or why you really like it is good, too.

You must be 18 to enter. You do not need to be a blogger. Please post the name of the recipe on this blog in the comments section and send the entire recipe with your name, email and phone number to flax@crierpr.com.

The winners will be chosen on March 10th and notified by March 16th.

Happy baking.

The Veggie Queen Cooks Under Pressure with John Ash

I am rushing off to the farmer's market to buy ingredients so that I can appear on the radio this morning. I will be demonstrating live, how to use a pressure cooker to make 2 of the recipes on my DVD Pressure Cooking: A Fresh Look, Delicious Dishes in Minutes. I will be on KSRO, 1350 am here in Sonoma County, on the Good Food Hour with John Ash and Steve Garner at 11 am PST.


I will be making Shane's Fabulous Lentil Soup and Market Fresh Breakfast Tofu, Potatoes and Vegetables. I have not yet done live radio pressure cooking but I am sure that all will go just fine. It's a beautiful day and we will be out at Bassignani's Nursery in Sebastopol on a live broadcast.


I am really excited to see what gems appear at the market this morning to go into my vegetable dish. That surely will help relieve the pressure.

Do You Want to Eat Healthier -- For Real?

Last night I taught a private pressure cooking class for a group of runners. The host thought that it would be fun to get her friends interested in pressure cooking because they're all busy and want to eat fast. But do they want to eat healthy? And more importantly, what do they think that even means? And what do you think that it means?

I know that I live in some other reality where I am choosing between red rice or quinoa for breakfast, of all things. Should I eat it with tofu or tempeh? And include nettles or the beautiful purple kale that is new to our farmer's market?

This is a far cry from a bowl of dry cereal with a splash of milk and a banana, which is something I rarely eat. But many people do. So where is healthy on the continuum of life? Does it mean never eating any white products such as pasta or sourdough bread? Only eating organic?

Honestly, I don't know the answers to these questions. I know that the more that I think about it, the more questions I have.

What do you think? What's your best suggestion or tip for "real" healthy eating? I really want to know.

BTW, the menu for the evening was White Bean Soup with Sage, Red Rice with Braised Tofu and Vegetables, Maple Winter Squash Puree, Winter Greens Salad with Beets and Avocado with Blood Orange and Smoked Olive Oil Vinaigrette and Winter Fruit Compote for dessert. All easy, delicious and, dare I say it, healthy.