Fall Abundance, and a Recipe for Creamy Sweet Squash Soup

Fall is an exciting time of year. Nature is full of color and transformation as we prepare for the arrival of the colder weather. It is at this time of year that you will start finding a mesmerizing array of winter squash at the markets. I have a personal preference for Kabocha or buttercup squashes. I find them to be drier in texture and sweeter to the taste, and are richly satisfying however they are prepared.

Kabocha squash, onions, and cabbage, all ready to be long steamed!

Since not all squash are created equal, here are a few tips for picking a good one:
First, look for squash that have an orange spot; this is a sign that it ripened in the field, which gives it a sweeter taste. Feel the squash, make sure that it has some weight to it, which is a sign of vitality. Be sure to check the stem-- ideally you want to pick a squash that has a nice, dry stem. If you notice a little sap seeping through the skin of the squash, this is also a sign of sweetness.

No matter what you do with your squash, it is going to be delicious, especially if you follow my guidelines for picking a good one! Here are some of my favorite ways to prepare it:

Sweet and Delicious.

• Long steaming- cut the squash into large chunks and steam until tender. 
• Squash Butter- peel the squash, cut into 2” by 2” chunks, place in a pot with a small amount of water, cover, and slowly steam it over low heat for a few hours, adding water when necessary, until the squash is tender enough to mash with the back of a wooden spoon. Squash butter is delicious on a piece of steamed sourdough bread, or serve it as a vegetable side dish, or as a sweet snack. 
• Sautéed and Simmered: prepare with other sweet vegetables such as carrots, onions, parsnips, leeks, etc 
• Creamy Sweet Squash Soup, see recipe below 

Creamy Sweet Squash Soup

Ingredients:
2 cups onion, diced
1/2 medium-sized squash, such as Kabocha, peeled and cut into chunks
6 cups of water
Sea salt
Fresh herbs or sautéed leeks for garnish, optional.

Preparation:
Place diced onions in a pot with water enough to cover onions by an inch.
Add a tiny pinch of salt and bring to a boil over medium flame, continue to cook onions for several minutes or until they become translucent.
Add squash and additional water to cover the vegetables by approximately one inch.
Add an additional generous pinch of sea salt, cover, and bring to a boil on a medium to medium-high flame.
When water begins to boil, reduce the flame and simmer on medium-low for approximately 20 minutes or until the squash is tender.
Using a hand food mill, puree all the ingredients.
Return the pureed vegetables to the pot.
Garnish with finely chopped fresh herbs (rosemary or parsley are especially good) or sautéed leeks.

Note:
The consistency of this soup may be adjusted by the amount of vegetables and water. If soup becomes too thick, add additional water until desired consistency is reached.

For a richer flavor, try frying the herbs until they are just crispy before garnishing the soup.

Monticello and the Case of the Missing Blueberry

One of our last hurrahs for the summer was a weekend trip to visit our family in Virginia.
As “foodies” and staunch advocates of organic gardening, we thought it would be fun to visit

Thomas Jefferson's home, Monticello.

We left Philadelphia early and arrived at Nathan and Marina’s home a little after lunchtime. Since we wanted to make the most of our time at Monticello, we grabbed some organic walnuts and blueberries to take along as snacks. 

Look they even have bees!

There is a lot to see at Monticello. We opted for the garden tour. 

All I can say is that Thomas Jefferson was a landscape genius. 

Every aspect of the garden was impeccably designed and well thought out to create an outdoor masterpiece. Thomas Jefferson 

was also into seed preservation and collected many varieties of heirloom seeds from his garden. It is interesting that what one of America’s founding fathers respected the the importance of good food and understood the role it plays in our future. Jefferson had 

the insight to preserve seed quality. Unfortunately, these days many people seem to want to do exactly the opposite of this, thanks to modern agricultural practices and politics.

Summer squash 

Food quality is important to me and I want to know what I am eating;

I want to keep my blueberries pure and free of genetically 

modified ingredients.

And now for the magic question, why the title of this post? Well, one thing about organic foods is that they are not all perfect which is exactly the way food is supposed to be. In a box of fruit you may get two or three inedible pieces as I did with my blueberries. In my effort to separate out my few funky berries, one escaped. We searched the car several times but the berry was never found. I guess it is just one of those unsolved mysteries.

Denny, Susan, Nathan and Marina overlooking the lower garden.

 

Hi, I'm Back!

I feel as though the summer just flew by. How can it be September already?

I did not intend to have a summer vacation from blogging, but I found myself much busier than anticipated. We held five different seminars at the Strengthening Health Institute, where I am co-director and head chef. Denny and I also taught at the Kushi Institute Summer Conference. I thoroughly enjoyed teaching my cooking class and presenting a lecture on “Macro Nouveau” (our new approach). We are also in the process of making some changes at the Strengthening Health Institute. We will be revising some of our existing programs as well as adding numerous new classes. Doing so has been extremely time-consuming, but I think that these new changes will be more than worth our efforts.

Outside of work, I spent a good deal of time with my family and friends. Our family vacationed in the Thimble Islands, staying at the house of a dear friend. We also took a weekend trip to visit family in Virginia. In August, I celebrated a “notable” birthday. Denny even threw me a surprise party. 

The harbor at High Island,  a bit of paradise!

Now that it is September and the season is changing, I am going to get back into the writing groove and will do my very best to post more regularly. You can expect a new post about once each week.

Today I would like to share one my favorites for a “quick and easy meal,” steamed sourdough bread. It is quick, simple, and nourishing. I’ve also included a variety of topping ideas and a recipe for steamed tofu sandwich filling. With school beginning this is a great, easy, healthy lunch solution. 

Tony's outdoor shower overlooking the Long Island Sound

Steamed Sourdough Bread

This is so easy to do and is a life-saver when you are pinched for time and need something nourishing and quick. It is completely satisfying and works for any meal.

You will need a steamer basket and a pot with a cover. Simply put a little water in the pan. Place the basket in the pot. Put the bread in the steamer basket, cover the pot, and turn on the flame to low or medium-low (if your steamer basket is one of the collapsible kinds that fit inside the pot, use a low flame). Steam until you can smell the bread, then remove the bread from the basket. I like to place the slice on top of a bamboo mat to cool; the mat prevents the condensation from making the bread soggy (yuck). Allow the bread to cool a bit before adding your favorite topping.

Here are some of my serving suggestions:
Use a nice spread of nut or seed butter together with sauerkraut
The classic PBJ or substitute tahini or another seed or nut butter for the “P”
Serve with hummus or make a sandwich
If you’re feeling fancy, add some steamed tofu. It is thoroughly satisfying.

Steamed Tofu Sandwich Filling
Ingredients:
Take one block of tofu, cut into 1/2 inch thick slices and lightly press with a towel to get rid of excess moisture. 

Captain Isaiah

Oops these are bottoms not toppings!

Make a savory mix of the following ingredients:
4 parts shoyu
1 part mirin
1 part umeboshi vinegar (Optional ingredient)
4 parts water 

*Note: For younger children dilute the
  mixture with extra water to make it

 less salty.

Preparation:
Place all of the liquid ingredients in a saucepan. Add the tofu and simmer
lightly (about 1.5 to 2 minutes) on each side.
Remove the tofu from the pan and allow to cool and drain before assembling your sandwich.

My Favorite Toppings:
Tahini
Mustard and/or hot sauce
Lettuce
Sauerkraut or pickles
Grated carrot
Sliced cucumbers

*You can also make this sandwich in advance and wrap it up. Refrigerate it and it will
keep for 1 or possibly 2 days.

Grill Baby Grill

Its the Fourth of July and summer is in full swing.The warm weather elicits
outdoor activities and party invitations. For all of us who are eating a plant-based diet

we are faced with the magic question, “what does a vegan bring to the barbecue”?

Summertime parties and picnics are fun. Sun dresses and flip flops, tropical drinks, and of course, 

what would any summer party be without a little reggae in the mix. Just thinking about all this makes me feel happy and want to dance. 

 
Since the party would not be complete without the grill here are my top suggestions

for the vegan barbecue. I guarantee you will be happy too! 

Roasted corn on the cob with sweet and sour glaze
Home marinated tofu or tempeh burgers (Or purchased from the health food store)
Seitan -Veggie kabobs with Citrus ginger Soy sauce;
*For a gluten-free option replace the seitan with tofu and use wheat-free tamari
Steamed summer squash and zucchini boats with sweet miso-tahini sauce
Grilled hearts of romaine with olive oil, sea salt and and aged balsamic

Is your mouth watering yet? If not here is a recipe for the ”Sweet and Sour”
glaze, which is a hit with both vegans and omnivores.

Ingredients: This recipe is good for 4 to 6 cobs
Organic GMO free Sweet corn
3 - 4 Tablespoons of Organic Brown rice syrup
1/2 teaspoon of Umeboshi paste

My favorite summertime drink!

This is a thick and savory paste made from the Japanese umeboshi plum. It can be found in most health food grocery stores.
3 Tablespoons of Extra Virgin Olive oil
1/8 teaspoon of Sea salt
1/2 teaspoon of Umeboshi vinegar

Preparation:
Pour the brown rice syrup in a prep bowl.
Add the umeboshi paste to the syrup and mix together using a small whisk or chopsticks.
Add the olive oil and mix again.
Add the sea salt and the umeboshi vinegar.
Mix all ingredients to thoroughly blend. The end result is a a slightly thicker sauce.

To cook, brush the sauce on raw or lightly steamed corn. Make sure to coat the cobs evenly.
Place the corn directly on the grill and cook to the desired texture. 

As the corn cooks you can add extra sauce.

*If the ingredients begin to separate just stir well before the next use.
Sweet and Sour Sauce will stay fresh in the refrigerator. For best results,
store in a sealed glass jar.

Healthy Tips to Feed Your Family

Recently Denny Waxman, leading authority on macrobiotics and natural healing, wrote a blog on  "Achieving your ideal Weight”. His article really rings true in that more and more people are overweight and suffer from obesity. What scares me the most is the number of overweight children.

Weight gain is epidemic and childhood obesity is on the rise. More and more children suffer from
 illnesses that are directly related to their diet. I find is sad to see kids starting out their young lives with health problems that can be completely avoided by parents making better food choices.

As a macrobiotic teacher and counselor I offer menu planning. My clientele ranges from people with serious health concerns to those who simply want to make a transition to plant-based foods. Many of my clients are moms who want to eat better and make healthier food for their families. However, they 

often struggle implementing the transition, fearing their children will not like the new food choices.

Here are some of my suggestions for introducing plant-based foods to your children: 

1. Establish regular family mealtimes and try to eat one meal together each day. If this seems like a stretch begin with a few times a week. Mealtimes are great way to connect with your children and really find out what is going on in their lives. 
2. Begin introducing healthier foods into their diets. Start with grains and grain products such as brown rice, millet, couscous, noodles, pastas, oatmeal and corn. Try unyeasted sourdough breads, pita, and tortillas instead of commercial white breads. Each meal should have a grain or grain product. The word ‘meal’ implies grain. Make grains the main part of the meal. Our brain functions on glucose, which is derived from the breakdown of complex carbohydrates. Grains, beans and vegetables are the main source of complex carbohydrates. 
3. Serve fresh vegetables with every meal. Experiment with a variety of vegetables prepared in a variety of styles. Vegetables complete and balance our meals and help to provide us with freshness. 
4. Take control of your cupboard. Read labels and simply don’t buy junk! After a certain age you cannot control what your child eats outside of your home, but you can control the quality of the foods you bring into your home. What is most important is that they are eating good food at home during mealtimes. 
5. Have good snacks available, fresh seasonal fruits, toasted seeds and nuts, rice cakes. For those of you who enjoy cooking try making some snacks together with your child and introduce them to cooking at an early age. 
6. Try to find your child’s taste and follow their appetite for good food and little by little introducing new foods. Keep reinforcing the health and the environmental benefits from eating plant based foods. 
7. Finally, not exactly food related but equally as important, encourage your child to engage in outdoor and indoor physical “play” activity. Limit the time they spend with electronic devices and cultivate their participation in the arts and in nature. 

Home Popped Organic Popcorn 

This snack is a favorite of both kids and adults. It is great because popcorn is familiar
to and loved by just about everyone. I use specific good quality ingredients that are even healthier than anything you can buy in the health food store. By making your own snacks you can control the amount of sodium used and the quality of the oils. This snack takes less than 10 minutes to prepare and will stay fresh for several days. 

Ingredients:
1/4 cup of “high heat” Safflower oil or Sunflower oil (This is an oil of thicker consistency)
1 Tablespoon of organic Extra Virgin Olive oil
1/16 - 1/8 teaspoon of sea salt
1/2 cup of organic non-GMO popcorn

Suggested cookware: A two quart stainless steel pot with a lid or stainless steel pressure cooker.

A large serving bowl and a wooden utensil.

Preparation:
Pour the oil in the pan and turn the flame on the lowest setting.
Add the popcorn kernels and sea salt.
When the oil begins to sizzle, place a lid on the pot.
As the corn begins to pop pick up the pot and give it a gentle shake to allow the
popcorn to cook evenly. You will repeat this step several times throughout the cooking.
When you hear little to no popping sound the popcorn is done.
Pour the hot popcorn into a serving bowl.

Option: If you like more of a rich flavor gently drizzle additional olive oil over the
hot popcorn. Add another tiny pinch of sea salt and gently mix with a wooden utensil

to blend all the seasonings.
For teenagers and adults add a little hot spice.
For a rich gourmet flavor top off the hot popcorn with truffle oil.

*Too ensure freshness, the popcorn needs to cool completely before storing it. 

*To order Susan Waxman's "Healthy Treats" kids snack booklet contact her office.

The Joys of a Good-Quality Beer

For many people, a good beer is like nectar from the gods. I, too, enjoy high quality
malted beverages from time to time. Fortunately, I live in Philadelphia, where people drink more Belgian beer per capita than anywhere else (except Belgium), and is home to and neighboring city to many fantastic microbreweries. June marks the annually celebrated Philly Beer Week. Walk into almost any bar in Philadelphia, and you will have your pick of delicious and refreshing microbrews. Maybe this is why they call Philadelphia “the City of Brotherly Love.” Or is it “Brewerly Love”?

Good-quality beer has health benefits because it is both nourishing and refreshing. Microbrews are made in smaller batches with high quality ingredients: water, barley and other whole grains, yeast, and hops, as well as some creative additions from time to time. Some of the health benefits we get from good-quality beer are:

• Improved digestion 
• A natural source of good quality fermentation 
• B vitamins 
• Helpful for new mother’s milk 
• Relaxing for the kidneys, which helps us to eliminate excess salt 

Here are some of my favorites Philadelphia-area microbreweries:
Victory
Philadelphia Brewing Company
Dogfish Head
Weyerbacher
Flying Fish
Sly Fox
Stoudt’s
Yard’s
Dock Street
Nodding Head

Our founding father Ben Franklin said, “Beer is proof that God loves us and wants
us to be happy”. Yea Ben, you’re a true American hero!

Check out Denny Waxman's blog on the benefits fermented beverages!

Welcome Back

Photo taken last year at Bahia Honda, one of our favorite beaches in the Keys

Hi Everyone! After a wonderful vacation in Key West, Florida we are back in
sunny Philadelphia, resuming our seminars (Health Intensive) and our Year Long
Certificate Course. You can become a health consultant or an accomplished cook.

Check out our courses and latest newsletter!

Open Doors of Health - Extended Offer for June Programs

I have to admit it isn’t easy getting back into work mode, especially after spending time in Key West. Mid-May marks our annual trip and really is a perfect time to visit. Tourist season is waning and the weather is just a little warmer, so returning to Philly we do not experience severe temperature shock! Key West is a bit of paradise for us, I absolutely love it there and cannot think of a better place to unwind, relax and just do nothing. Sometimes doing nothing is the something you need to re-charge and stimulate your creativity.

Paradise

Please stay tuned for future posts and some of my island inspirations.