Kale is the same  cruciferous vegetable family as cabbage, cauliflower and broccoli. It is thought to have originated in Asia and was brought to Europe around 600 B.C. There are three main types of kale, the original curly kale and the much later varieties of dinosaur (Tuscan) and ornamental (salad savoy) kale.

Said to be one of the most nutritious vegetables, kale contains excellent amounts of vitamins A, C, and K, very good amounts of copper, tryptophan, potassium, vitamin B6 (pyridoxine) and fibre, and good amounts of vitamins B1 (thiamin), B2 (riboflavin), B3 (niacin) and E, iron, magnesium, folate, phosphorous, omega_3 and protein. Kale is also high in  lutein, zeaxanthin, glucosinolates, kaempferol, quercetin and beta carotene.

Kale, like the other cruciferous vegetables, has wonderful health benefits. Steamed kale and to a lesser extent raw kale is known to lower cholesterol levels due to it’s fiber-related nutrients.  It has a definite role to play in support of the body’s detoxification processes.The many flavonoids, carotenoids and glucosinolates in kale an other cruciferous, give antioxidant and anti-inflammatory benefits, and ongoing studies state that they lower cancer risks if added regularly to our daily diet. Plus the carotenoids in kale help lower the risk of cataracts.

Note: Kale contains oxalates so those with kidney or gallbladder problems should not eat too much of it. Oxalates also reduce calcium absorption so eat kale at a different time to any calcium supplements you might be taking.

When purchasing kale look for firm, dark coloured leaves with no signs of wilting or yellowing. The smaller the leaves the milder and sweeter the flavour. The best time to purchase is late Winter to early Spring. Always purchase organic kale as normal commercial kale can contain pesticides. Store, without washing,  in airtight containers in the fridge. Refrigerated,it should last up to a week. After washing, kale can be eaten raw, dehydrated, steamed or added to stir fries.

So when adding greens to you daily meals do not forget about kale.

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Dehydrated Salted Kale Chips  
By Donna October at The Healthy Eating Site

2 bunches of kale, rinse and remove stem
3 tbsps. extra virgin olive oil or hemp seed oil
1 tbsp. apple cider vinegar
Celtic or Himalyan sea salt to taste

Mix the oil, apple cider vinegar and salt in a large mixing bowl. It’s easy to add more salt later and adjust it to your taste. Tear, or roughly chop the kale leaves up into bite-sized pieces. Think potato chip size, they will shrink a bit once they are dehydrated. Toss the kale pieces into the bowl with the oil and vinegar. Periodically mix the kale as you are adding it by tossing the kale in the oil and ACV mixture. Get your hands in there and massage the oil into the kale. You’re aiming to have the oil and ACV evenly coating all of the kale. It’s easier to do this if you add a bit of kale, toss and massage, add some more kale, toss and massage and repeat until you have used up all the kale. Place a Teflex sheet on top of a dehydrator tray and drop a handful or two of the coated kale leaves onto it. Try to spread the kale around so it’s not all clumped together, but you don’t have to be too particular about placing each individual piece because it will shrink and separate a bit as it’s dehydrating. Dehydrate overnight at 105-110 degrees F. It should take 10-12 hours, but times may vary due to humidity, size of the ‘chips’ and how thinly you can spread them on the sheets. In the morning, turn the kale onto a regular dehydrator tray to finish it off. Dehydrate for another 2-4 hours until crispy. NOTE: I’ve now found that if I don’t spread them too thick on the sheets, that after 10-12 hours of dehydrating they will be done without having to turn them. Eat fresh from the dehydrator or store in a tightly sealed glass jar to keep them crisp. I’m not sure how long they will keep because they never last for more than 2 days around me ~ Donna

Refreshing Plant Blood
Kristen Suzanne of Kristen’s Raw
For more juicing recipes check out my e-book, Kristen Suzanne’s EASY Raw Smoothies, Juices, Elixirs & Drinks.

1 cucumber
1 zucchini
1 apple
3-4 leaves kale

Juice these ingredients and enjoy a refreshing and blissful beverage.

Kale with Cranberries
From Elana’s Pantry (if visiting, sign up for her fab newsletter)

2 bunches kale
1/4 cup pine nuts
1/4 cup dried cranberries
3 tbsps. olive oil

Steam the kale until it is bright green. Meanwhile, in a cast iron skillet, toast the pine nuts. Allow kale and pine nuts five minutes to cool, then toss together in a large bowl. Add dried cranberries and olive oil. Toss and serve. Serves 8

Yammy Kale
From Dr McDougall’s Newsletter – April 2011 
We grew several varieties of kale in our garden last year and they all kept producing over the winter months. My favorite is the Lacinato blue kale because it is just a bit more tender than the other varieties~Dr McDougall

2 Garnet yams, peeled and cut into chunks
1 1/2 cups water or vegetable broth
1 onion, chopped
2 cloves garlic, minced
3 cups Lacinato kale,thinly sliced
1 tbsp. vegetarian Worcestershire sauce
1/2 to 1 tsp. Sambal Oelek chili paste
1 tbsp. fresh lemon juice

Place the yams and water or broth in a large sauté pan. Cover, bring to a boil, reduce heat and cook until yams are just barely tender, about 5 to 10 minutes depending on the size of the chunks. Add the onion and garlic and continue to cook over medium low heat until liquid has been reduced by half. Add the kale, Worcestershire sauce and chili paste. Continue to cook until kale is ten-der, stirring occasionally. Stir in the lemon juice just before serving. Serve over brown rice or other whole grains. Hint: This may also be made with other varieties of kale, just remove the hard stem before slicing the kale. Garnet yams are the bright orange-fleshed sweet potatoes with reddish colored skins. Servings: 4

Fat-Free Kale and Sweet Potato Soup
By John Mitzewich From American Food at About.com  

1 quart/litre vegetable broth
3 cups water
1/2 tsp. salt
1 1/2 lbs / 680 gms sweet potatoes or yams, peeled and cut into 1″ / 2cm cubes
1 clove garlic, minced
pinch of cayenne
1 large bunch kale, washed and chopped into 1-inch pieces
salt and fresh ground black pepper to taste
fresh lemon wedges (optional)

In a 4 quart/ 2 litre saucepan, over high heat, bring the broth, water, salt, garlic, cayenne, and sweet potatoes to a simmer. Reduce heat to low and simmer for 15-20 minutes, until the sweet potatoes are fork tender. Using a potato masher or a whisk, mash about 1/2 of the cubed sweet potatoes into the broth to thicken. The more you mash the thicker the texture. Add the kale and push down into the hot soup. Once the kale all wilts simmer on low for 15-20 minutes, or until the kale is tender and tasty. Undercooked kale can have a slightly bitter flavor that mellows with cooking. Season with salt and pepper, and serve hot with a squeeze of fresh lemon. The lemon is optional, but really brings out the flavor of the kale and sweet potato. Makes about 10 servings.

Wilted Kale Salad with a Creamy Chipotle Dressing
By Russell James The Raw Chef  

For the wilted kale
2 heads kale (this will seem like a lot but will wilt down when the salt is added)
2 tsps. salt
1 cup baby tomatoes, sliced
1/2 cup hulled hemp seeds

For the dressing
2 avocados
1 chipotle pepper*
1/2 cup olive oil
1 tsp. agave
1/4 cup lemon juice
Chipotle soak water as needed to blend

*If not using chipotle peppers, substitute with 1/2 teaspoon each of onion powder, cumin, chili powder, garlic powder and tamari/nama shoyu.
Remove the stems and then wash and cut the kale into small pieces. Place into a bowl, add salt and start to massage the kale until it wilts and takes on a ‘cooked’ texture. Add the tomatoes and hemp seeds to the bowl and mix in by hand. Blend all remaining ingredients in a high-speed blender until creamy and mix into kale by hand.Serves 2 – 4

Sesame Noodles with Kale
From the VegetarianTimes

This recipe demonstrates a practical way to boil pasta and a green vegetable together in one pot to create a colorful entrée. You’ll start out with a huge amount of kale, but the greens shrink dramatically as they cook. Just be sure to use a very large pot.

1 large bunch kale – about 1-1/2lbs. / 680gms.
12 ozs. / 340gms udon, soba, spaghetti or fettuccine
2 tbsps. toasted sesame oil or to taste
2 tbsps. tamari or to taste
2 tbsps. toasted white or black sesame seeds

While you are bringing a large pot of water to a boil, hold bunch of kale together, slice off and discard thickest part of stem (about 1″ / 2 cm). Still holding kale in a bunch, slice remaining stems and leaves as thin as you can. Set kale in sinkful (or large bowl) of water and swish vigorously to remove any grit. (Repeat this process with fresh water if kale seems especially sandy.) Lift out kale, place in colander and rinse thoroughly. When water has come to a rolling boil, add pasta and cook for 5 minutes less than cooking time indicated on package. Add kale stems and leaves in a few batches, pressing down with back of large spoon to submerge each batch. Continue cooking, uncovered, over high heat until kale and pasta are tender, about 5 minutes. (Kale tends to remain on top of pasta. Press it under water from time to time with back of large spoon.) Drain pasta and kale and return to pot. Add sesame oil and tamari and toss with fork. Taste and add more sesame oil and tamari if necessary. Add sesame seeds and toss again. Serve hot or at room temperature. 4 Servings

Just a quick note to wish all my Irish visitors a happy St Patrick’s Day. If you haven’t decided what food to serve here are a few useful, last minute, links with recipes:

1)Erin Go Bragh and That’s No Blarney!  at Vegetarians in Paradise
2)Vegan St. Patrick’s Day at VegNews 
3)5 Vegan St Patrick’s Day Recipes at Care2 
4)Ten Ways To Go Green On St. Patrick’s Day at Ecorazzi
5)Top 8 Irish Recipes for St. Patrick’s Day at Vegetarian About.com

Have a terrific time!

We require iodine to remain healthy. Vegans do not eat eggs, fish or cheese which contain iodine, therefore we need to look for foods that do. Iodized salt contains iodine, but many of us have cut down on salt or we are using salt that is not iodized, we need to find other sources. Thankfully that is quite easy as most seaweed (sea vegetables) contain enough iodine to satisfy our iodine requirements easily. 

Internally iodine is mainly stored in the thyroid where it is necessary for the formation of the thyroid hormones. These hormones control the body’s temperature, cell production, nerve and muscle function, metabolism, protein synthesis and the health of hair, teeth and skin. Low intake can cause many problems including lethargy, depression, tingling or numbness in hands and feet, weight gain, hair loss, dry skin and in more extreme cases a goitre (enlarged thyroid gland).

Many may remember having iodine tincture, dabbed on our cuts and abrasions, when we were children. It is still one of the finest items for our first aid boxes being an excellent antibiotic as it kills 90% of bacteria, fungi, viruses, yeasts and molds on the skin. Internally, if our body has sufficient iodine it will help to fight many infections.

There are hundreds of seaweeds but the majority of us are only able to get the dried version from health shops or the better supermarkets. Some of the most common seaweeds are Kelp, kombu, wakame, arame, nori and dulse. Seaweed is also high in calcium, iron, vitamin A, niacin, protein and fiber. 

Kombu is a wide , thick dark green seaweed with a strong flavour and is sold fresh, frozen, in powdered form, pickled and as dried strips. It is popular as the main ingredient in a Japanese soup stock called Dashi and can be cooked in grain and vegetable dishes. It is a natural tenderizer for beans and makes them more digestible. It has an excellent iodine content.

Wakame is a long thin seaweed and turns bright green after soaking and it has a sweeter flavour than kombu. Fresh it is eaten in salads and vegetable dishes and dried it is used in miso soup. Note that dried wakame expands to seven times its original size when soaked and that it has contains fucoxanthin, that is said to reduce fat storage and help burn fatty tissue.

Arame is a large brown seaweed that becomes thin and black when dried. It is sweet and mild and perfect for those who are not used to seaweed. It is used in salads, soups and grain dishes.

Nori is thin sheets of red dried seaweed, heated over a flame it turns dark green. It is used to wrap around sushi, as a condiment. 

Dulse is a red seaweed with a tangy flavour. It is used in soups and baked dishes. Also used as a condiment and snack.

Kelp, also known as bladderwack is sold in powdered form and can be used as a salt substitute or natural tenderizer for beans which makes them more digestible. 

If you find you do not like eating seeweed or even using it as a condiment, it is also available in capsule/tablet form from your local health shop. Note that some foods stop proper absorption of iodine and those are soy, flax seeds, and raw cruciferous vegetables (broccoli, Brussels sprouts, cauliflower, and cabbage). Therefore eat them at separate times to a seaweed dish or taking the capsules/tablets.

Store dried seaweed in airtight containers in a cool, dark place. They have a long shelf life. When soaking add some sea salt to the water. Use the soaking water in cooking as it contains many nutrients from the seaweed.

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Vegan Dashi (basic Japanese soup stock)

By Hiroko Kato  From the Vegetarian Resource Group 

The Japanese usually make dashi with kombu and shaved dried bonito fish, or small dried fish, this Zen Buddhist style soup is satisfying enough and Vegan. Keeping dashi in the refrigerator or freezer, to use anytime you want.

5 cups water

5 pieces kombu 1″/2cms long each and cut in thirds crosswise  

5 dried shiitake mushrooms, cleaned and rinsed

Clean kombu with a slightly damp cloth. Place water in a saucepan. Soak the kombu and shiitake mushrooms in the water until tender (+/-3hrs). Heat the water over high heat and reduce heat once it boils. Remove kombu just below boiling point. After around five minutes, remove saucepan from the heat. The boiling time depends on the size of shiitake mushrooms and the soaking time. Remove the shiitake mushrooms from the water, and save them for use in other recipes. Notes: You can make dried shiitake mushrooms by drying raw shiitake mushrooms in the sun for a couple of days.

By Simon Rimmer From B.B.C. Food 

Many people think ‘sushi’ means raw fish, but it actually means vinegared rice. 

        

150g/5oz sushi rice, rinsed thoroughly and drained

225ml/8fl oz water

25g/1oz sugar

50ml/2fl oz rice wine vinegar

4 sheets dried nori (roasted and rolled seaweed)

wasabi paste

cucumber, peeled, de-seeded and cut into batons

red pepper, de-seeded and cut into batons

salt

soy sauce and pickled red ginger, to serve

For the dipping sauce

100ml/3fl oz rice vinegar

75g/3oz sugar

1 small red chilli, finely chopped

Put the rice in a pan with the water and bring to the boil. Cover and simmer for five minutes, then take off the heat, leave covered and allow to cool.When the rice is cool, put it in a bowl, season and add the sugar and vinegar. Mix well.Lay out the nori sheets and spread a little wasabi on each. Put a line,about 2.5cm/1in wide, of rice a little way in from the bottom edge.  Press some cucumber and pepper into the rice. Top with more rice and roll the nori sheets up tightly. Chill for 30 minutes, then cut into 4cm/1in long pieces. Cut off and discard the uneven ends. Make a dipping sauce by heating the vinegar, sugar and chilli until the sugar dissolves.Serve the sushi rolls with the dipping sauce, extra wasabi paste, soy sauce and pickled red ginger. Serves 6

Valentine’s Day is around the corner and thinking of it brings an old, old tradition to mind. The night before Valentine’s Day, young women in Europe and Britain, placed a few bay leaves either under their pillows or in little red bags pinned to them. This was said to let them see,in their dreams, who their future husbands would be. The Victoria ladies also liked to chant “Good Valentine, be kind to me, in dreams let me my true love see“, as they prepared their little bags.

Most of us have bay leaves (Laurus nobilis), also known as Turkish bay, bay laurel, or sweet bay, in our kitchens. They are well known for the wonderful flavour they impart when cooked in both savoury and sweet dishes. They are also known for their medicinal properties.

Bay leaves contain folate, dietary fiber, vitamins A, C and B6, calcium, manganese, iron and phyto-nutrients. Their oil contain cineole, linalool, alpha-pinene, alpha-terpineol acetate, mucilage, tannin, and resin. Bay leaves properties include being an anti-inflammatory, anti-oxidant, anti-bacterial and anti-fungal.
  
Some of the health benefits bay leaves have due to their excellent properties are stimulating the appetite, aiding in the digestion and absorption of food, reducing flatulence, and treating upper digestive tract disorders. Bay leaves also help both externally and internally by easing arthritic aches and pains and as an aid in the treatment of bronchitis. Some find the tea to be useful in the treatment of migraines. A tea made from bay leaves can cure dandruff. Rub into the scalp and leave on for half an hour before rising. Do this regularly.

WARNING: Pregnant women should avoid eating in excess as they can cause menstruation.

In the kitchen bay leaves are known for their being an ingredient in a bouquet garni and in court bouillon. It should be noted for those growing their own tree that the fresh bay leaf is very mild and does not develop its full flavor and aroma until several weeks when it is fully dry. Bay leaves are generally crushed or ground before cooking. If cooking with whole leaves, remove before serving the food as they can cause choking or cut the tongue. Use in rice and vegetable dishes, sauces, pickling, puddings and as a tea.

A bay leaf tree in a pretty pot is a great present for both a male or female on Valentine’s Day as it is a present that will live forever.

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2 tbsp olive oil

1 onion, sliced

2 tsp fresh thyme leaves

1 bay leaf

50gms / 1-3/4ozs mushrooms, coarsely chopped

2 tbsp plain flour

125mls / 4-1/2fl ozs port or other fortified wine

250mls / 8-1/2fl ozs  vegetable stock

2 tbsp dark soy sauce

Heat the oil in a saucepan, add the onion and fry until golden. Add the herbs and mushrooms and cook until softened (about five minutes). Sprinkle with the flour and cook, stirring, for about two minutes. Stir in the port or wine, vegetable stock and soy sauce and simmer, stirring, until the gravy has thickened slightly (3-5 minutes). Remove and discard the bay leaf. Pour the gravy into a jug and serve. Serves 4.

By Niki of Nikibone        

6 tbsps Vegan marg

1 cup rice

1-1/2 cups finely chopped onion

1/2 tsps salt

1 bay leaf, crumbled

1/4 tsp cinnamon

1/2 cup raisins

1/2 cup sliced toasted almonds

2 cups vegetable stock

Preheat the oven to 375F/190C. melt the margarine in a skillet. Stir in the rice and cook over low heat until all the grains glisten. Add the onion and cook, stirring until they are soft. Put the mixture into a 1.5 quart casserole. Add the salt, bay leaf, cinnamon, raisins and almonds. Heat the broth to a boil, mix with all the ingredients in the casserole, cover and bake for 45 minutes.

By Jed at AllRecipes         

A traditional Spanish side dish~Jed

2 tbsps olive oil

2 cloves garlic, crushed

2 lbs / 0.9kg fresh green beans, cut into 1″ / 2cms lengths

3 cups canned diced tomatoes with their juice

1 tbsps chopped fresh chives

3 tbsps pine nuts

2 tbsps lemon juice

1 bay leaf

salt and pepper, to taste

Heat oil in a large saucepan over medium heat. Add garlic; cook and stir until fragrant, about 2 minutes. Reduce heat if garlic begins to brown. Add green beans, then continue to cook and stir until bright green but not quite tender, about 4 minutes. Mix in tomatoes, lemon juice and pine nuts, and season with chives, bay leaf, salt and pepper. Bring to a boil, stirring often. Reduce heat and simmer gently uncovered for 25 to 30 minutes. Remove and discard bay leaf before serving   Serves 6

Coconut Payasam (Better than Rice Pudding!)

From the Go Dairy Free Newsletter - Recipe by Chef Jason of the Vegan Culinary Experience.

This is a nice accompaniment to a spicy dish as the coolness, starchiness, and sweetness of the dish will counteract the spicy course. Try serving this with a spicy cauliflower and tomato dish ~ Chef Jason

1/2 cup of long grain rice

1-1/2 cups of coconut milk

1-1/2 cups of almond milk

Option: Almond milk instead of coconut milk

1 tbsp of currants or raisins

1/2 tsp ground cardamom

2 bay leaves

4 tsp of slivered almonds

4 tsp of turbinado sugar

Option: 1/4 cup of broken vermicelli

Bring the coconut and almond milk to a boil. Add all of the ingredients and stir. Cover the pot and reduce the heat to low. Cook this for about 18-20 minutes. Chill the dessert for about 30 minutes. Add more coconut milk as necessary once it is fully chilled. Option: Break the vermicelli, then toast it over a medium heat in a dry pan until it browns. Add it to the pot with the rest of the ingredients.

Presentation: Try serving this in a small glass. It’s the right size for a dessert and it showcases the color of the dessert. Leave a bay leaf in the glasses, too, as it looks exotic and provides a good color contrast. 4 servings.

From RealSimple      

4 Kirby cucumbers (about 1 pound), quartered lengthwise

3/4 cup white wine vinegar

1/4 small sweet onion (such as Vidalia or Walla Walla), thinly sliced

2 cloves garlic, smashed

2 tbsps sugar

1 tsp dill seed

1 tsp black peppercorns

1 bay leaf

kosher salt

Place the cucumbers in a 1 quart/0.95litre jar or some other container with a tight-fitting lid. In a bowl, combine the vinegar, onion, garlic, sugar, dill seed, peppercorns, bay leaf, 2 teaspoons salt, and ¾ cup hot tap water. Stir until the sugar dissolves. Pour the vinegar mixture into the jar with the cucumbers, cover, and refrigerate for at least 1 day before serving. The pickles will last up to 1 week.Makes 16 spears

For hundreds of years couscous has been a staple grain dish in the Mediterranean   countries. Basic couscous is made by rolling and shaping moistened semolina. The end result is tiny round pellets. In some parts it is also made with barley, millet, yams or cornmeal.

Nowadays,the commercial, ready made semolina product has become a popular dish Worldwide due to it being quick and easy to prepare. It has already been pre-steamed so only requires to be soaked for 10 minutes in boiling water or lightly steamed.

Couscous is one of the healthiest grain products and has a much low glycemic load than regular pasta. It contains thiamin (B1), riboflavin (B2 niacin), pantothenic acid (B5), pyridoxine (B6), and folate, and containing four times as much. It has a good protein content of 3.6 grams per every 100 calories.

So if you haven’t tried it before, why not buy a box and try it out. I am sure it will become part of your staple foods. It can be served hot or cold in savoury and sweet dishes. When creating a dish allow 100g / 4oz of uncooked couscous per person.

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Festive Couscous
Adapted from a recipe by Nigella Lawson at B.B.C. Food   
This is one of those wonderful dishes that demands little but delivers massive dividends. Just sprinkle the spiced couscous with fresh coriander and those vibrant jewels of pomegranate seeds and present at the table in all its magnificence ~ Nigella

675g / 1lb 8oz couscous
100g / 4oz golden sultanas
1/4 heaped tsp ground cinnamon
1/2 heaped tsp paprika
1/2 heaped tsp ground cumin
1/2 heaped tsp ground coriander
2 1/2 tsps salt
1 litre / 1 3/4 pints freshly boiled water
5 1/2 tbsp vegetable stock
1 1/2 tbsps extra virgin olive oil
1 pomegranate
1 handful fresh coriander, chopped
salt and freshly ground black pepper

Place the couscous, sultanas, spices and salt into a microwave-proof bowl and mix well. Add the freshly boiled water to the bowl and then cover the bowl with cling film or tight fitting cover. Leave the mixture to sit for 10-15 minutes, until the water has been absorbed by the couscous. Remove the cling film or cover from the bowl and stir the couscous with a fork to separate the grains. Add the vegetable stock and the olive oil to the couscous. Stir the mixture again and season to taste with salt and freshly ground black pepper. If necessary, re-cover and microwave on full power for 1-2 minutes, or place in a warm oven to heat through. Transfer the couscous to a serving dish. Slice the pomegranate in half and extract about a quarter of the seeds by hitting the outer shell of the fruit with a rolling pin. Sprinkle them over the couscous with the chopped coriander and serve. Serves 8 as side dish.

Israeli Couscous with Saffron, Olives, and Vegetables
From the Vegetarian Times    
Oil-cured Moroccan olives, such as Beldi, add a distinct, salty flavour to this dish. For a milder taste, use kalamata olives.

2 cups couscous
4 tsps canola oil
2 bulbs fennel, slivered, grated, or finely chopped (1 cup)
1 medium leek, white and pale green parts finely chopped (1/2 cup)
6 cloves garlic, chopped (2 tbsps)
1/2 cup dry white wine
2 cups shelled fresh or frozen peas
1 cup low-sodium vegetable broth
4 plum tomatoes, chopped (1 cup)
a few saffron threads (I use turmeric~Jackie)
2 cups baby arugula leaves (rocket)
1/2 cup chopped, pitted oil-cured or kalamata olives
3 tbsps olive oil
fresh basil leaves, for garnish

Prepare couscous according to package directions. Set aside. Heat canola oil in large skillet over medium-high heat. Add fennel, leek, and garlic, and cook 3 to 5 minutes, or until lightly browned. Stir in wine, and cook 1 minute to deglaze pan. Add peas, and let wine reduce 1 minute more, then add broth. Add couscous, tomatoes, and saffron; season with salt and pepper, if desired. Cover, and let stand 5 minutes. Stir in arugula, and remove from heat. Season with salt and pepper, if desired. Spoon into bowls, then top with olives, olive oil, and basil. Serves 6

Couscous with Mushrooms and Sun-Dried Tomatoes
By BBC Nutritionist from Honey We’re Killing the Kids at B.B.C. Food  

85g / 3oz sun-dried tomatoes, from a bag (not stored in oil)
535ml / 19fl oz water
215g / 7½oz couscous
1 tbsp olive oil
4 1/2 cloves garlic, crushed and chopped
1 1/2 bunches spring onions, chopped
25g / 1oz fresh basil leaves
3/4 lemon, juice only
salt and freshly ground black pepper
170g / 6oz mushrooms, sliced

Place the sun-dried tomatoes into a bowl with the water. Soak for 30 minutes, until rehydrated. Drain in a sieve over a bowl, reserving the water, and roughly chop the tomatoes. Place a medium saucepan over a medium heat. Add the reserved sun-dried tomato water and bring to the boil. Add the couscous and stir in. Remove the saucepan from heat, cover with a lid and allow to sit for five minutes, until liquid has been absorbed by the couscous. Gently fluff the couscous with a fork. Meanwhile, heat the olive oil in a shallow pan. Add the chopped sun-dried tomatoes, garlic, and spring onions and sauté for five minutes, until the spring onions are tender. Add the basil and lemon juice and season, to taste, with salt and freshly ground black pepper. Add the mushrooms and continue cooking for 3-5 minutes, until browned and cooked through. Add the mushroom mixture to the couscous, stir through to mix well and serve. Serves 3

Fig and Pistachio Couscous
From Recipes4us  

240ml / 8fl.oz. Water
1 tbsp olive oil
salt
175g / 6oz dried Figs, thinly sliced
1 heaped tbsp Pistachio Nuts, chopped
175g / 6oz Couscous
1 level tsp Ground cinnamon
¼ tsps ground allspice
4 spring onions, chopped
8 basil leaves, shredded

Place the water, oil, salt, figs and nuts in medium saucepan, bring to boil then remove from heat and stir in couscous and spices. Cover and leave to stand until water is absorbed, about 5 minutes. 2. Transfer to a large bowl, fluff with fork and allow to cool completely. Stir in the spring onions and basil. Serve at room temperature. Serves 4.

Couscous Pudding
Recipe submitted by Spark People user ANTIOCHIA.

3 cups soy milk
1/4 cup raisins
1/4 cup sugar
2 tsps margarine / Earth Balance
1 cup couscous
1 tsp vanilla
cinnamon for sprinkling on top
soy creamer (Optional)

Put the soy milk, raisins, sugar, and margarine in a saucepan and bring to a boil. Remove from heat. Stir in the couscous and vanilla. Cover and let stand 5 minutes. Serve warm or cold sprinkled with cinnamon. You may pour on additional soy milk or use soy creamer – Silk makes a good creamer ~ Antiochia. Servings 8

The 1st of November is World Vegan Day and is the first day of the World Vegan Awareness Month. World Vegan Day was established in 1994 by Louise Wallis of The Vegan Society U.K., to mark the 50th anniversary of the founding of the Vegan Society in 1944 by Donald Watson. He coined the name Vegan for non-dairy vegetarians.

It is a great delusion to suppose that flesh of any kind is essential to health. 
William Booth, Founder of the Salvation Army

There are many reasons that people become Vegan. The main reason being the barbaric cruelty to animals, whether farmed or wild, for our food and clothing, product testing, and sport. What gives us the right to torture and kill animals? Nature provides us with many alternatives to eat and wear. Other reasons people become Vegan include the impact of factory farming on the environment and our health, and in some cases for religious reasons. We are all Earthlings and one species should have no more rights than another.

Many non-Vegans ask what we eat. A simple Google search will show millions of tasty and nutritious Vegan recipes on the Web. In my right side panel you will find many Vegan blogs who provide some wonderful recipes plus a visit to Vegan MoFo (meals for a month) will give you a list of over 240 bloggers who will be posting daily Vegan recipes for the whole of November. Your only problem will be deciding on which delicious dishes to choose! 

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Raw Apple Crumble
From the Dr McDougall October Newsletter Created by Guest Chef Cathy Fisher
This is a great dessert because it’s easier and faster to make than an apple pie or crisp, and requires no baking. Instead of refined sugars, this recipe uses dates for sweetness, and lemon juice and nutmeg for that extra zing.

Topping:
1 cup walnuts
4 pitted dates
Apple filling:
3 apples, peeled, sliced and large diced
1 tablespoon lemon juice
2 apples, peeled, sliced and large diced
2 tablespoons lemon juice
6 pitted Medjool dates
¼ cup raisins
¼ teaspoon cinnamon
¼ teaspoon nutmeg

Topping: Blend the walnuts and 4 dates in a food processor until the texture is a little smaller than Grape Nuts. Spoon into a small bowl and set aside.
Filling: Toss the 3 peeled, sliced and diced apples with 1 tablespoon of lemon juice and set aside in a bowl. Next, in the food processor, blend the remaining 2 apples, 2 tablespoons of lemon juice, 6 pitted dates, raisins, cinnamon, and nutmeg. Toss this mixture with the sliced apples.
Serve: Place one-fourth of the apple filling into a small dessert dish and sprinkle with date-nut topping. Serves 4. Preparation: 15 minutes; cooking time: 0 minutes; serves: 4
Notes: Use a good eating apple, such as a Gala, Fuji or Pink Lady in this recipe.

Black beans, also known as turtle beans, are generally available both dried and canned. Like most common beans they are said to have originated in South America and Central America, becoming a main part of the diet of the Indians in those areas. Today black beans are a main ingredient in Mexican, Cuban and Brazilian menus.

They are very nutritious, health giving and economical. Black beans contain an excellent amount of molybdenum, very good amounts of folate, dietary fibre, manganese, and tryptophan, and good amounts of thiamin, phosphorus,magnesium and iron. A cup of cooked black beans contains 15 grams of protein and is only around 230 calories, an excellent protein meal for Vegans.

The beans have excellent health benefits. They have a low glycemic index which will stabilize blood sugar levels and provide energy. The fibre will reduce cholesterol and prevent constipation. Black beans contain the most antioxidents out of all the types of beans and contain far more per weight than oranges. The iron in the beans will help boost the hemoglobin in the blood especially if they are eaten with vitamin C, like a glass of fresh juice or a freshly sliced tomato salad for example.

When purchasing ready made meals and delicatessen salads, note that many contain sulphites. The molybdenum content in black beans is an aid in detoxifying these sulphites. So adding black bean soup or salad, when purchasing deli food, will be a plus to those who are allergic to sulphites.

Note: Beans contain purines which break down into uric acid. Therefore those with gout or those who sufffer from kidney stones should not eat them in excess. For those that find beans bloat, why not try Vegan digestive enzymes? 

When purchasing dried black beans check that there is no insect damage or mould. The dry beans should be stored in an airtight container in a cool, dry, dark area. They can be stored for up to a year. Canned black beans are also very nutritious but check there that they do not contain additives. Always buy organic beans where possible. 

There are many ways to serve black beans. Some you will find below. Enjoy! 

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By Jolinda Hackett of Vegetarian at About.com  

1 15oz / 425gm can black beans, drained and rinsed

2 cups mango, diced

1 cup sweet red bell pepper, diced

6 green/Spring onions, thinly sliced

1/4 cup cilantro (coriander) leaves, chopped

1/4 cup fresh lime juice

1 tbsp. olive oil

1 seeded Jalapeno pepper, minced or hot sauce to taste

Salt to taste

Combine all ingredients, including beans in bowl. Toss and serve.

From The Cat-Tea Corner™ Recipe Collection (great site to visit if you are Vegan, love cats and/or love tea).

1 onion, chopped

oil for sautéeing

2 garlic cloves, scored

1 cup water

1 can 15oz / 425gm black beans, not drained

1 can 14oz / 397gm diced tomatoes, not drained (plain or seasoned)

1/3 cup white rice (optionally basmati)

salt and ground cayenne pepper to taste

2 cups strong prepared Lapsang Souchong tea (use twice as much tea leaf as usual)

Sauté the onion in the oil in a 2 quart/ 1 litre pot. When it’s soft and slightly browned, drop in the garlic and sauté about a minute longer. Pour in the water, beans with liquid, tomatoes with liquid, and the rice. Bring to a boil, then lower the heat and cover. Let it simmer for about 1/2 hour, until the rice is nice and soft. (While it’s cooking, make and eat some salad; try lettuce, roasted red peppers, and olives.) Once the soup is finished cooking, season it with salt and cayenne. Stir in the tea. Then pour the soup into a blender — including the garlic cloves – and blend until pureed but you can still see flecks of black bean. (We had to do this in two batches to not overload the blender.) Dee-lish with some crusty bread. About 4 servings.

From that wonderful website All-Creatures .org

2 cups black beans, cooked or canned

1 tsp. garlic powder

1 tsp. chili powder

1 tsp. cumin, powdered

2 tbsp. lemon juice

1/4 tsp. red pepper powder (optional)

Place all the ingredients in a blender and run at “high” until smooth.  It may be necessary to stop the blender from time to time, and mix the ingredients with a spoon or spatula to ensure that all the ingredients are thoroughly and uniformly mixed.  (The amount of seasoning is often subjective; so, we suggest you taste a little and add additional seasoning if necessary.)  When finished, scoop out the bean dip into a bowl and place it in the center of a large platter.  Cut the veggies into 2″ / 4cm lengths and split as necessary to keep bite sized.  We suggest broccoli florets, carrots, cauliflower florets, celery, cucumbers, green and red bell peppers, scallions, etc.  Arrange the veggies around the dip on the platter in two piles for each variety of veggie, so that they are opposite each other.  This way everyone sitting around the table can reach some of each.  Enjoy!

From Spark People submitted by IAMTHEAMYGDALA 

1 15oz / 425gm can black beans

1 14oz / 397gm can reduced salt sweet corn 

1 onion

1 red bell pepper

1 tbsp. olive oil

1/4 cup apple cider vinegar

1/4 cup water

1 tsp. cumin

1 tsp. cayenne pepper

1 tbsp. fresh cilantro (coriander) chopped

+/-2 cloves of garlic 

Sautee onion and red pepper in olive oil. When almost done, add garlic and sautee until cooked. Add can of black beans, corn, water, vinegar, cilantro, cumin, and cayenne pepper. Bring to a boil and then reduce to a simmer. When mixture has reduced somewhat (usually 15 to 20 minutes) dinner is served! Servings: 4

Black Bean Brownies

From ireallylikefood                      

These brownies taste just as good, if not better, than the real thing. It’s super easy.

15 oz / 425gm. can black beans, drained and rinsed

2 whole bananas

1/3 cup agave nectar 

1/4 cup cocoa powder

1 tbsp. cinnamon

1 tsp. vanilla extract

1/4 cup raw sugar (optional)

1/4 cup instant oats (NOT rolled oats)

Preheat oven to 350F/177C. Grease an “8×8″ / 20cm x20cm pan and set aside. Combine all ingredients, except oats, in a food processor blender and blend until smooth. Stir in oats and pour batter into pan. Bake approximately 30 minutes or until toothpick inserted comes out clean. Allow to cool before slicing. You will be SO suprised to see how good these taste! 

Broccoli (Brassica oleracea italica) has been cultivated for over 2000 years. It is said to have been developed from the cabbage by the ancient Etruscans of the Eastern Mediterranean region. Broccoli only reached France around the 16th Century, and spread throughout Europe and the US around the 18th Century. It is only in recent years that it has not only been recognised as versatile vegetable but also appreciated for it’s excellent health benefits. Broccoli is actually an  edible flower and not a true vegetable..

It contains excellent amounts of dietary fibre, vitamins A, C and K, folate and beta-carotene. Broccoli also contains a very good amount of manganese, tryptophan, potassium, phosphorus, magnesium, iron and vitamins B2 and B6.  It has a good amount of calcium, one cup cooked broccoli contains 71.8 mg of calcium. Broccoli contains lesser amounts of most vitamins, minerals and aminos.

Health wise the folate is needed for the normal growth of the tissue and is good for pregnant women. The vitamin C, which is an antioxidant and anti-inflammatory,  helps prevent colds and aids with absorption of it’s iron content. Broccoli also contains the phytonutrients indoles and isothiocyanates, which many studies have linked to cancer prevention.. It is also one of the few vegetables that contain cysteine and helps when there is a need, mainly with infants and the elderly, to augment l-cysteine levels in the body and help them, when required, to absorb nutrients from food. L-cysteine is also  required by the body for collagen production and assisting  in skin elasticity and texture. Broccoli is also useful in cataract prevention.

Steamed broccoli is said to provide special cholesterol-lowering benefits. When steamed the dietary fibre binds together with bile acids in the digestive tract making it easier for bile acids to be excreted, and the result is the  lowering of cholesterol levels. Raw broccoli still has cholesterol-lowering ability just not as much. Another broccoli benefit is that good supplies of vitamin A and K help keep our vitamin D metabolism in balance. 

Note : Raw broccoli and broccoli sprouts have been said to contain natural substances that can interfere with problem thyroids, resulting in goiters. Cooking has been reported to inactivate this effect.

When purchasing broccoli select bright to dark green heads which have compact clusters of tightly closed flowerets. Stalks and stem leaves should be tender yet firm. Look carefully at the cut ends of the broccoli stalks and make sure they are closed. Open ended stalks tend to be older and tougher. Frozen broccoli is also good. It normally contains only the florets which are richer in beta-carotene than the stalks. The downside is that it has twice as much sodium, half as much calcium and far less vitamin C as fresh broccoli..

When storing broccoli, never wash beforehand, keep dry. Store in a vented plastic bag or container in the refrigerator for up to 3 days. Another method is to submerge the stem in a bowl filled with ice water. Cover the broccoli heads with a plastic bag, and change the ice water daily for up to 3 days. Wash broccoli thoroughly just before using. Trim the tough portion of the stem about one inch from the bottom and chop for use. Do not overcook broccoli as it will not taste good and your kitchen will stink.

Serve raw in smoothies and salads, lightly steamed for 4 to 5 minutes, or stir fried. Once steamed can be blended for sauces or soups. Enjoy!

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From Whole Living 

1 head broccoli, broken into florets, stems chopped into 1-inch pieces

1 to 2 tsps extra-virgin olive oil

2 tbsps slivered almonds, toasted

zest of 1/2 lemon

pinch crushed red pepper flakes

Place a steamer basket in a saucepan filled with 1 inch water. Bring to a boil. Add broccoli. Cover, and cook until crisp-tender, 4 to 6 minutes. Transfer to a serving bowl. Drizzle with olive oil and add almonds, lemon zest, and red pepper flakes; toss to combine. Serve immediately. Serves 4

Recipe by Danielle. From the Aug 2010 4 Health Inc Newsletter   

Salad

5 cups of shredded broccoli (I stuck mine in the VitaMix for a few minutes and let it get chopped up… quick and easy ~ Danielle)

1 cup of onions (optional)

1 cup sunflower seeds

1 cup of chopped tomatoes

2 tsps dill (or a handful of fresh dill)

1/4 cup flax seeds

Dressing

1 cup of raw brazil nuts (soaked)

3 tbsps of maple syrup

1/4 cup of water

sprinkle of celtic salt (or other sea salt)

In a high speed blender or food processor, combine all of the ingredients for the dressing. It should come out nice and creamy. Mix together all of the other ingredients. Add the dressing and mix. Simply enjoy.

Golden Bowl

From the Vegetarian Times            

The secret to this recipe is double-frying the tofu cubes to give them an extra-crisp exterior. This recipe was a winner in their 2008 Restaurant Poll, and is a popular entrée at The Grit in Athens, Georgia.

2 tbsps vegetable oil, divided

15oz/425g extra-firm tofu, drained and cut into 1/2-inch dice

2 tsps low-sodium soy sauce, plus more to taste

2 cups steamed broccoli

8oz/227g sliced mushrooms

1 cup finely chopped onion

1 cup diced yellow bell pepper

1 cup sliced yellow squash

1/2 cup shredded cabbage

1/2 cup grated carrots

2 tbsps nutritional yeast, or more to taste

2 cups cooked brown rice

Heat 1 tbsp oil in large nonstick skillet over high heat. Add tofu, and sauté 10 to 15 minutes, tossing with spatula, until light golden brown all over. Sprinkle with soy sauce, and sauté 2 to 3 minutes more to further brown tofu. Transfer tofu to paper-towel-lined plate. Drain and rinse skillet, and wipe dry. Heat remaining 1 Tbs. oil over high heat. Add tofu and all vegetables. Sauté 5 to 7 minutes, or until tofu is browned and vegetables are tender, tossing constantly with spatula. Sprinkle with soy sauce to taste. Sprinkle nutritional yeast over tofu to coat. Sauté a few seconds more. Remove from heat. Serve over brown rice. Serves 4. 

From Mother Earth News   

3 tbsps pine nuts, or chopped, slivered almonds

2 tsps extra-virgin olive oil

1 cup chopped onion, (about 1 medium)

1/4 tsp salt, or to taste

4 cups broccoli florets

2 tsps balsamic vinegar

freshly ground pepper, to taste

Toast pine nuts (or almonds) in a medium dry skillet over medium-low heat, stirring constantly, until lightly browned and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool. Add oil to the pan and heat over medium heat. Add onion and salt; cook, stirring occasionally, adjusting heat as necessary, until soft and golden brown, 15 to 20 minutes. Meanwhile, steam broccoli until just tender, 4 to 6 minutes. Transfer to a large bowl. Add the nuts, onion, vinegar and pepper; toss to coat. Serve immediately. Yield: 4 servings, 3/4 cup each.

Recipe by Jennifer Joyce  From BBC Good Food  

A flavour-packed, unusual salad that’s delicious warm or cold. 

1 butternut squash , peeled and cut into long pieces

1 tbsp olive oil

250g/9oz pearl barley

300g/ 10.5oz Tenderstem broccoli , cut into medium-size pieces

100g/3.5oz SunBlush tomatoes , sliced

1 small red onion , diced

2 tbsps pumpkin seeds

1 tbsp small capers , rinsed

15 black olives , pitted

20g/4tsps pack basil , chopped

Dressing

5 tbsps balsamic vinegar

6 tbsps extra-virgin olive oil

1 tbsp Dijon mustard

1 garlic clove , finely chopped

Heat oven to 200C/392F/gas 6. Place the squash on a baking tray and toss with olive oil. Roast for 20 mins. Meanwhile, boil the barley for about 25 mins in salted water until tender, but al dente. While this is happening, whisk the dressing ingredients in a small bowl, then season with salt and pepper. Drain the barley, then tip it into a bowl and pour over the dressing. Mix well and let it cool. Boil the broccoli in salted water until just tender, then drain and rinse in cold water. Drain and pat dry. Add the broccoli and remaining ingredients to the barley and mix well. This will keep for 3 days in the fridge and is delicious warm or cold.

I don’t know anyone who doesn’t enjoy eating watermelon on a hot, Summer day. Apart from being a wonderful thirst quencher it has a cooling effect on the body. Watermelons are part of the same family as cucumber, squash, and pumpkin. The watermelon is thought to have originated in the Kalahari Desert of Africa. They have been harvested for over 5,000 years and this was even depicted in Ancient Egyptian hieroglyphics. Early explorers used watermelons as canteens.

There are many varieties of watermelon. They come shaped round, cylindrical and now even square, seeded and seedless. Not only do they come in the normal red coloured flesh but also now with orange, yellow, pink, or white flesh. Many raw foodies prefer organic, red fleshed, watermelons with seeds, as they feel they are more nutritious than the more modern varieties.

Even though watermelons are around 90% water they are very nutritious. They are an excellent source of beta-carotene, giving an excellent supply of vitamin C and A, a very good source of B6, and a good source of vitamin B1, potassium and magnesium..Red and pink fleshed watermelons contain the red pigment lycopene. Lycopene like the beta-carotene is a potent carotenoid antioxidant. Studies have found watermelons contain up to 40% more lycopene than found in raw tomatoes.

Health wise they are excellent. The beta-carotene antioxidants in watermelon help neutralize free radicals and build the immune system. This helps in the prevention of many medical problems from asthma to heart attacks. They also alleviate some of the symptoms of  arthritis. The lycopene has been in extensive and on-going studies into its antioxidant and possible cancer-preventing properties.  

The vitamin B6, helps brain function and helps convert protein to energy and the vitamin A helps with eye health.  The potassium contained helps lower blood pressure and alleviates leg cramps. Watermelon also contains the amino acids citrulline and arginine that help maintain the arteries and heart health. On top of everything watermelon seed tea is said to alleviate bladder infections.

When purchasing, pick a watermelon with a smooth skin, free of bruises, dents and cuts. It should seem heavy in weight for it’s size. It should have a light spot on the underside where it rested on the ground while ripening in the sun. To test for ripeness, slap with your hand and it should give a high pitched, not flat (under-ripe) or hollow (over-ripe) sound . They can be stored uncut for up to a week at room temperature in a dry area of the home. Wash well before cutting. Once cut, refrigerate.

Watermelon can be prepared in many ways, the flesh can be sliced, cubed or scooped into balls. Both the seeds and the rind are also edible. Although normally eaten raw they can be turned into pickles, jams and jellies. Dried watermelon slices make a sweet-like snack. A cup of diced watermelon is only 49 calories so it can be enjoyed by all.

Useful websites:

What to do with the rind? Go HERE for recipes.

How to cut a watermelon? Go HERE to watch a video and find out how.    

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The Green Watermelon
By Annmarie Gianni at the Renegade Health Show  

1 cucumber
2 stalks celery
handful fresh cilantro (coriander)
3 kale leaves
small piece garlic, peeled
1 cup watermelon

First, make a juice from all of the ingredients except for the watermelon. Then, blend the juice with the watermelon. This recipe can be found in our “Smoothies for Optimal Health” book.

Watermelon Aguas Frescas (sugar-free version)
From Elana’s Pantry blog – A great place for gluten-free recipes.  
A popular fruit beverage from Mexico.

2 cups watermelon, sliced into 1 inch cubes, discard rinds
1/4 cup lime juice, fresh squeezed
10 drops stevia
ice (lots)

Place watermelon, lime juice and stevia in a Vita-Mix (or other high speed blender) and purée on highest setting until liquefied. Fill 2 large glasses to the top with ice. Pour watermelon mixture over ice. Serves 2.

Grilled Watermelon and Tomato Salad
From treehugger  weekday vegetarian        

4 3/4 inch inch thick slices of seedless watermelon
4 ripe heirloom tomatoes, sliced into wedges
4 tbsps extra virgin olive oil
Kosher salt and fresh ground pepper, to taste
1 tbsp fresh lemon juice
4 tsps aged balsamic vinegar
8 small leaves fresh opal basil
8 small leaves of fresh green basil
Maldon sea salt, for garnish

Prepare a charcoal grill outdoors for direct grilling over high heat. Or, indoors, place a grill pan over high heat until very hot. Using a 3 1/2″ / 9 cm cookie cutter, cut the watermelon flesh into four rounds. Place on the grill grates or in grill pan, directly over the heat. Grill on one side only, until grill-marked, and the melon emits a slightly smoky aroma, about 2 minutes. Transfer rounds, grill-marked sides up, to a platter. Place the tomato wedges in a large bowl and toss gently with 2 tablespoons of the olive oil. Season to taste with kosher salt, pepper, and lemon juice. Place a watermelon slice, grill-marked side up, in the centre of each of four appetizer plates. Top each with an equal portion of tomatoes. Drizzle each salad with 1/2 tablespoon of remaining olive oil, and top each with 1 teaspoon balsamic vinegar. Garnish with opal basil and green basil and a few grains of Maldon salt, and serve. Serves 4.

Sparkling Watermelon Juice
From Dr Ben Kim’s wonderful health website .

8 cups of ripe watermelon chunks
12 ozs / 350 mls sparkling mineral water
ice cubes
small handful of mint leaves (optional)

Use a strong blender to purée watermelon chunks and mint leaves together. Add a few splashes of sparkling water to get things going, if necessary. Combine watermelon purée with sparkling water in a large pitcher. Chill for one hour before serving over ice cubes in tall glasses. Makes about 6 servings. Please note: This recipe is suitable for anyone on a Full Body Cleanse program.

Watermelon Rind Jelly
From the Watermelon Rind website. 

4 cups cubed watermelon rind
3 ozs / 85 gms liquid fruit pectin
2 tbsps fresh lemon juice
1 tsp ground cinnamon
3 1/2 cups white sugar

To begin this recipe you will first want to take out your blender and plug it in. Next add in your cubed watermelon rind, and blend it until it’s a purée. Next take out a saucepan, and add in the watermelon rind puree, white sugar, lemon juice, and ground cinnamon. Moving along, place the saucepan over medium heat, and bring the contents to a boil. Stir as often as needed to keep the contents from burning. Next add in the liquid fruit pectin, and continue stirring. You will want to cook these ingredients for fifteen minutes, then remove the saucepan from the burner. Next skim off the foam, and pour the jelly mix into canning jars and seal them. Refrigerate the jelly after the jars have been opened. We hope you have enjoyed this unique recipe, please be sure to check out our many other watermelon rind based creations.

Pickled Watermelon Rind
From Martha Stewart 

1 pound / 450 gms watermelon rind (from a 3-pound piece watermelon)
3 tbsps plus 1 teaspoon coarse salt
1 1/2 cups cider vinegar
1 1/2 cups sugar
2 tbsps pickling spice
Directions

Using a vegetable peeler, peel outer skin and tough green layer from watermelon rind; cut rind into 2-by- 1/2-inch strips. In a medium saucepan, combine 5 cups water with 3 tablespoons salt; bring to a boil. Add rind. Cook at a rapid simmer over medium-high until crisp-tender, about 5 minutes. Drain, and transfer to a heatproof bowl (reserve saucepan). In reserved saucepan, combine vinegar, sugar, pickling spice, remaining teaspoon salt, and 1 cup water. Bring to a boil, stirring to dissolve sugar and salt; pour hot liquid into bowl with rind. Use a small plate to submerge rind into liquid. Let cool to room temperature. Transfer to a container; cover and refrigerate in liquid at least 2 hours and up to 2 weeks. Serves 8.

Magnesium is extremely necessary for good health, being one of the major elements required by our body. Like all minerals, magnesium cannot be made in our body and must therefore be plentiful in our diet. Thankfully, even with soils depleted of minerals and further loss of nutrition during transportation, most Vegans, eating a balanced diet, should find that it provides enough magnesium.

Not only is magnesium necessary for the metabolism of carbohydrates, fats, protein and amino acids, it is essential for maintaining normal nerve and muscle functioning, ensures strong bones, keeps our blood circulating properly and is important for the secretion of parathyroid hormones. Magnesium has also been called Nature’s tranquillizer.

Although not common, magnesium deficiency can be caused by consumption of large amounts of fats, alcoholism, excess calcium, vitamin D or zinc supplements,  antibiotics, gastrointestinal problems,  poorly controlled diabetes, diuretics, over exercising, and other factors. The result being that this could cause muscle cramps, anxiety, insomnia, fatigue, migraine headaches,  imbalanced blood sugar levels, raised blood pressure and in severe cases even abnormal heart rhythms.

Most vegetable based foods contain reasonable amounts of magnesium, here are some examples:
almonds                                 1/4 cup      168mg
avocado                                 1 med        70 to 100mg
banana                                   1 med        33mg
barley cooked whole grain       1/2 cup      61mg
black beans boiled                   1/2 cup      61mg
blackstrap molasses                 1 tbsps      48mg
Brown long grain rice cooked   1/2 cup      42mg
cashew nuts                            1/4 cup      148mg
chocolate dark-75-85% cacao 1 bar/101gms 230mg
corn cooked                             1/2 cup      26mg
flax seeds                                2 tbsps       70mg
lentils boiled                             1/2 cup       36mg
millet whole grain cooked          1/2 cup      53mg
oats bran                                  1/2 cup      96mg
peanut butter natural                 2 tbsps       51mg
potato unpeeled baked              1 potato      55mg
quinoa cooked                          1/2 cup       59mg
soybeans boiled                        1/2 cup       74mg
spinach boiled                           1/2 cup      79mg
Swiss chard boiled                    1/2 cup      76mg
tempeh                                     1/2 cup      58mg
tofu                                          1/2 cup      127mg
tomato raw                               1 med        13mg
wheat germ                              1/4 cup      69mg
zucchini boiled                          1/2 cup      19mg

Recommended Dietary Allowances for magnesium differ slightly depending on who set up the lists but basically the most common mentioned are children under 13 years old 80mg to 240mgs and teenagers and adults from 310mgs to 420mgs. If you feel you are not absorbing sufficient magnesium from your foods and wish to take a supplement it is important to take the right kind of magnesium which is magnesium citrate malate. It is significantly easier to absorb and gentler on your gut.

Over cooking can reduce magnesium content of foods so make sure that you include raw, lightly steamed or quickly stir fried dishes in your meal plans. As far as nuts are concerned there is very little loss of magnesium either from roasting or from processing whole nuts into butters.

Why not enjoy the treat of small slab of dark chocolate and know you are getting a nice boost of magnesium.

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Magnesium Rich Recipes

Raw Chocolate Avocado Mousse
From California Avocado
Recipe Provided By Chef Kimberly Morabito, Table Nectar (Oakland, CA)

2 ¾ oz raw cashews (soaked 3 hours)
3 oz extra virgin coconut oil
6 oz agave nectar
6 oz cold purified water
2 oz unsweetened cacao powder
¾ oz organic, Non-GMO soy lecithin granules
2 tsp vanilla extract
1 tsp vanilla powder (optional)
1 tsp ground cinnamon
 ¼ tsp ground cardamom
? tsp sea salt
1 large Fresh California Avocado (8oz), pitted, peeled and coarsely chopped

Drain the soaked cashews. Place all ingredients except the avocado into a food processor or high-powered blender.  Process until smooth. Add the chopped avocado to mixture and process while occasionally scraping down the sides of the bowl until mixture is silky smooth. Divide mixture evenly into 6 bowls or glasses.  Refrigerate at least 30 minutes to set before serving.  For a much firmer mousse, refrigerate 8 hours or more.  Serve.   Serves : 6  Yield : 3-1/2 cups

Spinach-Quinoa Salad with Cherries and Almonds
Adapted from the Vegetarian Times
This salad is perfect for picnics because it’s filling and won’t get soggy. It also works well with couscous or bulgur.

1/4 cup sliced almonds
1 1/2 cups quinoa, rinsed and drained
2 cups spinach leaves
2 cups fresh cherries, pitted and halved, or 1 cup dried cherries, chopped
1 cucumber, peeled, seeded and cut into 1/3-inch dice (about 1 1/2 cups)
1 15oz / 425gms can chickpeas, rinsed and drained
1 small red onion, finely chopped (about 1/2 cup)
1/4 cup plain soy yogurt
3 tbsps olive oil
2 tbsps fresh lemon juice
2 cloves garlic, minced (about 2 tsp.)

Preheat oven to 350F/177C. Spread almonds on baking sheet, and toast 7 to 10 minutes, shaking pan occasionally, or until golden brown. Cool. Bring 3 cups salted water to a boil in pot over medium-high heat. Stir in quinoa. Reduce heat to medium low, cover, and simmer 15 minutes, or until all liquid has been absorbed. Remove from heat and cool, covered, in pot. Lay 5 or 6 spinach leaves flat on top of one another on cutting board. Roll tightly into cylinder, then slice into slivers. Repeat with remaining spinach. Toss together quinoa, almonds, spinach, cherries, cucumber, chickpeas and red onion in large serving bowl. Whisk together yogurt, olive oil, lemon juice and garlic in small bowl. Pour over salad, and toss to coat. Season to taste with salt and pepper. Chill 30 minutes to allow flavours to develop, then serve. Serves 6.

Brown Rice and Black Beans
From Rodale where health meets green.    

1 1/2 cups canned black beans, rinsed and drained
2 cups cooked brown rice
1 cup chopped tomatoes
1/2 tsp ground cumin
2 teaspoons chopped garlic
2 tbsps chopped fresh cilantro (coriander)
salt
ground black pepper

In a 10″/25cm no-stick skillet over medium-high heat, combine the beans, rice, tomatoes, cumin and garlic. Cover and cook for 5 minutes, stirring occasionally, or until the beans are hot. Add the cilantro and salt and pepper to taste.

Further reading:
Magnesium Food Chart 
Magnesium: The Lamp of Life   
Use Tips from David Wolfe to Increase Bone Density