Gingered Beet and Berry Salad

beetsalad (2)

gingered beet and berry salad photo by vsimon

This is intense.

Intense flavor- sweet and spicy. A cool salad with a hit of hot ginger.

Intense color- red beets and red raspberries.

Intense texture- crunchy grated raw roots.

Intense nutrition- click on each ingredient in the recipe below for in depth information from The World’s Healthiest Foods website.

Garden fresh.

Beets, beets, beets. I ask myself, “What new can we do with the beets, just pulled from the garden?” 

Blue cheese, goat cheese, roasted. Been there, done that. And I have to say, I loved all of it, but I don’t have any cheese today and it is much too hot to turn the oven on for an hour.

And we have so many raspberries. There is a chunk of ginger root in the fridge. OK, let’s see what we can do with these.

Don’t have fresh ginger root?

I respectfully say, “Get some.”

Just a few fragrant gratings perk up anything it is added to, sweet or savory. It isn’t expensive and lasts a long time. A chunk of fresh ginger root in the veggie drawer of the fridge is as useful as jars of pickles in the pantry.  And it is amazingly healthful.

Ginger root grows with finger like projections. At the store, you can break off as much as you need. If you are a ginger virgin, start with a knob just an inch or two long.

Gingered Beet and Berry Salad

serves 4

4 small beets, 1-1/2 to 2” in diameter

1 cup raspberries

2 tablespoons honey

4 crossways slices of ginger root,  each 1/4” thick

1/4 cup chopped walnuts

Hold onto the stems of the beets and using a vegetable peeler, remove the skin from the beets.

Grate beets using a box or plane grater, into a small bowl.

Or use a mini food processor. Transfer beets to a small mixing bowl.

I have shaved them using a ribbon microplane. This works too, and you get a softer texture. I prefer more crunch.

In a mini food processor, puree 1/2 cup of berries, honey and ginger root together. Note: this is a lot of ginger. You can start with half as much as the recipe calls for if you are a bit timid.

Add raspberry ginger mixture to grated beets. Mix thoroughly. Chill until ready to serve.

Right before serving, garnish with the remaining whole berries and walnuts.

What is your favorite beet recipe?

What do you do with fresh ginger root?

8-3-2010 This recipe is included in the July Grow Your Own #43 recipe round up at Kitchen Gadget Girl Cooks. Check out what yummy things people around the world are growing and cooking.

Cocoa and Chocolate are Good for You

Happy Hearts

February is a natural time to talk about love. Isn’t it best when we start with a healthy heart? And add chocolate?

cocoaheartsflickr

hot cocoa with hearts photo by dan taylor

There are good but preliminary scientific studies that show the cardiovascular benefits of cocoa and dark chocolate. The studies have serious sounding names.

For example, Effects of Low Habitual Cocoa Intake on Blood Pressure and Bioactive Nitric Oxide. Or Acute Dark Chocolate and Cocoa Ingestion and Endothelial Function. In everyday language, the say that a small serving of cocoa or dark chocolate lowers high blood pressure.

And there are reports of either no effect, or an improvement on total, HDL, and LDL cholesterols. (Don’t stop taking your medications though).

Nutritional Benefits

One ounce of cocoa is a very good source of fiber (yeah), iron (double yeah), magnesium, phosphorus, potassium, copper and manganese.

A 1-1/2 ounce serving of dark chocolate offers similar amounts of antioxidants as a serving of green tea, red wine, or blueberries.

Both cocoa and dark chocolate are very low in sodium and have no naturally occurring cholesterol. It truly is happy heart health food.

The most nutritious choice is natural cocoa powder. Nothing is added to it. Dutched cocoa is a reasonable second choice for cocoa, it has been treated with alkali. It has lighter color, milder flavor, fewer antioxidants, and mixes with liquids more easily.

When choosing chocolate, choose dark, the darker the better. Look for at least 65% cacao. The higher the percentage of cacao, the lower the amount of added sugar. Sugar reduces the cardiovascular benefits.

And white chocolate? Pfff! It lacks the nutrition and flavor of dark chocolate, so does not even count as chocolate to me.

Add five minutes of happiness to each day.

Pop a small piece of fine dark chocolate in your mouth. Close your eyes. Savor the silky texture and deep flavor as it slowly melts on your tongue. Quietly say “mmmmm.”

Or try some tasty ways to add cocoa to your day.

  • Toss gluten-free breakfast cereal with a spoonful of natural cocoa before adding the milk.
  • Make a smoothie. Cocoa with raspberries, strawberries, bananas or peanut butter are classic combinations.
  • Add a tablespoon to a recipe of chili, sloppy Joes, or BBQ.
  • Revive your afternoon with a steaming mug of hot cocoa, made from scratch. Put 1-2 tablespoons of cocoa, a tablespoon of sweetener, and a tablespoon of milk (any kind) in a mug. Stir until the cocoa dissolves. Fill the mug with milk and microwave for 1-2 minutes.
  • Add some to a gluten-free spice rub and use it on pork tenderloin or chicken with the skin. Roast meat at 400-degrees until it is tender inside with a dark, flavorful coating.

give me the chocolate and nobody gets hurt

photo by procsilas

Or make a treat.

I eat chocolate in some form everyday. Usually just as plain dark chocolate, that “mmmm” thing. But I consider cocoa and chocolate as noble ingredients. And sometimes you want something a bit more special. Here are some suggestions.

Tofu Mocha Smoothie

Cocoa Quinoa Waffles

Cocoa Cherry Muesli

Silky Tofu Chocolate Pudding aka Chocolate “Moose”

Dangerous Three Seed Brittle

Chocolate Melt Away Cookies

Chocolate Angle Food Cake with Teff Flour

Cocoa Bean Brownies

Monkey Tails

And just to be careful, how to determine if your chocolate is gluten free. Does this have gluten in it?

What is you favorite way to enjoy cocoa? Chocolate?

Coming this fall! Kitchen Therapy online cooking video subscriptions.

Sure, the blog is a great source for gluten free recipes, and it will continue to be.

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gluten free yeast bread batter photo by lsimon

But maybe you want more.

Do you want to see how the dish is made, start to finish?

Do you want more nutrition information?

Do you want menus for special occasions?

Do you need to see a pressure cooker in action to get over your fears of touching one?

Kitchen Therapy Online Cooking Videos will teach you healthy new dishes, techniques and cuisines.

You will gain confidence in the kitchen.

You will save time.

You will save money.

You will improve the flavor of your dishes.

You will improve your nutrition, and your health.

Each class will be available for you to watch on your computer, at your convenience. No need to travel to a class, or try to fit it into your schedule.

Numerous classes are coming.

Healthy After School Snacks that the kids can help make.

Fuel Up Breakfasts, some cooked in a crock-pot overnight, warm and ready when you get up.

A (not too) Scary Halloween menu.

Super Soups, nothing canned here.

My First Thanksgiving, really, it is easier than you think.

Make Friends with a Pressure Cooker, for a satisfying lifetime relationship.

And many more. What would you like a class on?

Each class will have at least 5 videos, packed with simple, successful cooking techniques. Using whole ingredients. And great gluten free nutrition. We guarantee you will learn, and have fun doing it.

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