The Homesteader's Kitchen Part 5

Makes 1 (10-inch) spring-form pan 4 eggs 4 cups ricotta cheese 3/4 cup sucanat or sugar 1/3 cup whole wheat pastry flour 2 teaspoons vanilla 1 teaspoon cinnamon 1/4 teaspoon fresh grated nutmeg 1/4 teaspoon sea salt 2 tablespoons fresh lemon juice 2 teaspoons orange zest 2 teaspoons lemon zest Preheat oven to 350 degrees F.

Generously grease and flour a 10-inch spring-form pan and set it aside.

Separate the eggs into 2 separate large mixing bowls. Place the ricotta in a food processor fitted with the S-blade and process until smooth and creamy. You may need to do this step in two batches depending on the size of your machine. In the bowl with the egg yolks, add the ricotta and remaining ingredients, except for the egg whites, and beat with an electric mixer on high speed for 2 minutes, sc.r.a.ping the sides of the bowl as needed. When you begin, the batter will look speckled if you used sucanat but just keep mixing until the batter becomes smooth.

With an electric mixer or wire whisk, beat the egg whites until stiff, but not dry. Gently fold the whites into the cheese mixture until evenly blended. Pour the batter into the prepared pan and give it a little wiggle to even the top. Bake for about 1 hour, or until the cheesecake is set, a toothpick inserted in the center comes out clean, and the top is golden. Remove from the oven and place on a wire rack.

When the cake has cooled completely, cover and chill for several hours or overnight for before serving. To serve, carefully run a knife around the cake and remove the rim of the pan. Place it on a serving platter and for special occasions, embellish with fresh fruit slices and berries, a sauce made with fresh, or dried fruit, Luscious Chocolate Frosting, a drizzle of Chocolate Ganache, or your favorite homemade dessert topping.

Amphora Chocolate Cake On any busy day at the Cafe Amphora, several of these luscious chocolate cakes were eaten, piece by piece, all day long. They were Bundt cakes filled with raspberry jam, as well as other surprise fillings, and then slathered with big waves of silky chocolate frosting. It was a chocolate lover's dream cake! Back in those days, I made this cake with white sugar and white flour. However, today I prefer to make this recipe with sucanat, an unrefined sweetener that was not even available back then, and whole wheat pastry flour instead of white. This is one of those recipes that unrefined sweeteners and whole grains can be integrated into without compromising the texture and flavor. To be true to tradition, it can be made both ways and the choice is yours. Either way you choose, this chocolate cake is a winner.

Makes 1 (10-inch) Bundt cake or 3 (9-inch) cake pans 2 cups whole wheat pastry or unbleached white flour 2 cups sucanat or sugar 1 cup unsweetened cocoa 1 teaspoon baking powder 1-1/2 teaspoons baking soda 1 teaspoon sea salt 1 cup whole milk, room temperature 3 eggs, room temperature 1/2 cup rice bran, sunflower, or light vegetable oil of choice 1 teaspoon vanilla 1 cup boiling water 3/4 cup homemade or natural store-bought raspberry jam (below) Luscious Chocolate Frosting 1-1/4 cups heavy whipping cream 1-1/4 cups sucanat or sugar 5 ounces unsweetened Baker's Chocolate (5 squares), cut into 1-inch chunks 1/2 cup unsalted b.u.t.ter, cut into 1-inch chunks 1 teaspoon vanilla Preheat oven to 350 degrees F.

In a large mixing bowl, sift together the flour, sucanat or sugar, cocoa, baking powder, baking soda, and salt.

In a small mixing bowl, whisk together the milk, eggs, oil, and vanilla. Combine the wet and dry ingredients and beat with an electric mixer for 2 minutes on high, sc.r.a.ping the sides of the bowl as you go, or whisk vigorously for 3 to 4 minutes by hand. Stir in the boiling water and blend well. Pour the batter into a greased and floured Bundt pan and bake for 50 to 55 minutes, or until done. Check by inserting a toothpick in the center-if it comes out clean, the cake is done. Remove the pan from the oven, place on a wire rack and let sit for 10 to 15 minutes. To remove, carefully run a knife around the sides and middle of the cake and turn it onto the wire rack. Cool before frosting.

While the cake is baking, prepare the frosting recipe. When the cake is completely cool, line up two toothpicks on one side of the cake, with one towards the bottom and one towards the top, and begin your cut between them. This will help you line up the layers after filling the middle, just in case your cut is a bit uneven. With a serrated knife, carefully cut the cake in half horizontally as you go around, Remove the top layer, spread the jam on the bottom layer, and cover with 1/2 cup of the frosting. Replace the top layer and spread the top, side, and middle of the cake with the remaining frosting.

In a heavy-bottom saucepan, combine the cream and sucanat, or sugar, and slowly bring to a boil, stirring constantly to ensure a silky finish. Lower the heat, stop stirring, and keep the mixture going at a low rolling boil for 6 minutes, watching carefully that it doesn't boil over. Place the chunks of chocolate and b.u.t.ter into a stainless steel or gla.s.s mixing bowl. Remove the cream from the heat, pour it over the chocolate and b.u.t.ter, and let it sit for a few minutes to thoroughly melt the chocolate with the residual heat. Add the vanilla and whisk the cream and chocolate mixtures together, sc.r.a.ping the sides of the bowl with a spatula, until smooth and silky. Cool completely, stirring several times to release the heat, before frosting the cake.

Quick Fresh Raspberry Jam 1-1/2 cups fresh raspberries 1/4 cup agave nectar or sweetener of choice 1 to 2 teaspoons fresh lemon juice, or to taste Combine raspberries and agave nectar in a small heavy-bottom saucepan and gently heat until it begins to simmer. Reduce heat and continue simmering until mixture thickens and the berries begin to fall apart, 15 to 20 minutes. To prevent scorching, stir occasionally. Remove saucepan from the heat and stir in lemon juice, to taste. Jam will thicken as it cools.

Apple-Raspberry Crisp Fresh seasonal fruit topped with a luscious crumb crust still warm from the oven and a dollop of vanilla ice cream melting slowly over the edges is one of my favorite desserts. Firm-fleshed apples, like Pippin or Granny Smith, have good flavor and will hold their shape better than softer textured varieties. I love to use the many heirloom varieties available at the farmers market, beginning with the early apples in late summer and the others that ripen throughout the fall harvest. Raspberries are one of the premier summer fruits, and usually last until the early apples arrive when I weave them into this yummy bright red treat. As the seasons change, subst.i.tute the apples and raspberries with pears, peaches, nectarines, apricots, plums, rhubarb, figs, persimmons, kiwi, blueberries, strawberries, blackberries, or tropical fruits, adding a little flour, or more sweetener, depending on the juiciness and tartness of the fruit you're using.

Serves 6 to 8 Topping 1/2 cup unsalted b.u.t.ter, cut into 1/2-inch pieces 1 cup sucanat or brown sugar 1/2 cup whole wheat pastry flour 1 cup rolled oats 1 tablespoon cinnamon, optional 8 cups sliced firm apples (8 to 10 whole apples or 2 to 3 pounds) 1 tablespoon fresh lemon juice 2 tablespoons whole wheat pastry flour or tapioca powder 4 cups fresh raspberries Place the b.u.t.ter, sucanat, and flour in a food processor and pulse until crumbly. Add the oats and cinnamon, if using, and pulse again. By hand, use a pastry cutter or your fingertips to cut the b.u.t.ter into the sweetener and grains until evenly blended, but still crumbly. Set aside until ready to use.

Preheat oven to 375 degrees F.

In a large bowl, toss the apples with the lemon juice. Sprinkle in the flour, add the raspberries, and gently toss. Place the fruit in an 8 x 12-inch ovenproof gla.s.s or ceramic baking dish and evenly distribute the crumb topping to cover the top. Put your hand on the side of the dish as you sprinkle and gently press the topping around the edges to hold in place. Bake for 40 to 50 minutes, or until the fruit is tender and the topping is nicely browned.

Golden Oatmeal Cookies These cookies are made without white flour or white sugar, but you won't miss them at all. Sucanat, barley malt, coconut, and raisins are whole food sweeteners that make for a delicious and satisfying cookie that tastes just like mama made, but only better for you. I love giving a batch of these tasty cookies to friends and family who tend to shun health foods, and watch them happily eat their words.

Makes 4 dozen cookies 1-1/2 cups sucanat 1/2 cup barley malt 1 cup unsalted b.u.t.ter, at room temperature 2 eggs 1/4 teaspoon orange zest 1 teaspoon vanilla 1/2 teaspoon sea salt 1/2 teaspoon baking soda 2 cups whole wheat or spelt pastry flour 2 cups rolled oats 1 cup unsweetened shredded coconut 1 cup golden raisins 1 cup chopped pecans or walnuts Preheat oven to 350 degrees F.

In a large mixing bowl, blend the sucanat, barley malt, and b.u.t.ter. Beat the eggs in a separate bowl with the orange zest and vanilla; add to the b.u.t.ter mixture and mix in well. In a separate bowl, stir the salt and baking soda into the flour then mix with the wet ingredients until thoroughly combined. Add the oats, coconut, raisins, and pecans and mix into the batter until evenly distributed. On a greased or parchment paper-lined baking sheet, drop 1 rounded tablespoon of dough per cookie about 1 inch apart and bake for 10 to 12 minutes, or until golden brown. Cool on a wire rack and store in an airtight container for up to 1 week.

Date Nut Bars Date bars are a wholesome easy-to-make treat that moms can feel good about giving to their kids when they ask for something sweet. Dates are high in tryptophan, an amino acid that can have a calming effect on children, and adults, too. Figs, raisins, or Dried Fruit Compote can replace the dates in these delicious bars for a wholesome treat that is sure to satisfy a sweet tooth Makes 12 bars 1 cup (1/2-inch pieces) dates, about 10 to 12 large pitted Medjools 1/4 to 1/3 cup water, depending on variety and density of dates 1 teaspoon lemon zest 2/3 cup rolled oats 2/3 cup whole wheat pastry flour 2/3 cup sucanat 1/2 teaspoon sea salt 1 teaspoon cinnamon 1/4 teaspoon cardamom 1-1/3 cups b.u.t.ter 1 cup pecan halves or pieces Heat oven to 350 degrees F.

Place dates, water, and lemon zest in small saucepan, cover and simmer for 10 minutes or until dates are soft; remove from the heat and cool.

Place the oats in a food processor and process into coa.r.s.e-grained flour. Add the whole wheat pastry flour, sucanat, salt, cinnamon, and cardamom and process again briefly. Cut the b.u.t.ter into the bowl and pulse to incorporate evenly into the dry ingredients, stopping as the dough begins to clump. Grease an 8 x 8-inch straight-side baking dish with a little b.u.t.ter and press half of the dough onto the bottom. Spread the cooked dates evenly across the top and cover with pecans. Sprinkle the remaining dough evenly over all and gently press the topping into place. Bake for 25 to 30 minutes, or until the top begins to brown. When done, set the baking dish on a wire rack to cool. To avoid crumbling bars, cool completely before cutting. Wrap individually to keep fresh for lunches, snacks, and kids on the go. Store in an airtight container in the refrigerator for up to 5 days.

Yam Candy When the kids ask for sweets, yam candy is a simple treat that parents can feel good about, and this recipe is so easy they can make these tasty morsels all by themselves. Yams are full of fiber, vitamins C and B6, pota.s.sium, and beta-carotene, and have a lower glycemic index than white potatoes. This recipe can be put together quickly and is one of my favorite ways of preparing these glorious tubers. You can use any yam or hard winter squash for this recipe, but Garnett yams have the very best flavor and the creamiest texture of all.

Makes 6 cups 6 cups (3/4-inch chunks) yams 2 tablespoons melted coconut oil or Hazelnut Hemp Mylk 1/4 teaspoon sea salt 1/4 cup maple syrup Preheat oven to 400 degrees F.

In a large mixing bowl, toss the yams, oil, salt, and syrup until all the pieces are evenly coated. Spread the yams on a parchment paper-lined baking sheet, without crowding the pieces, and bake for 30 minutes, or until all the pieces are soft and the edges begin to brown. Using a spatula, carefully toss the yams once or twice while they bake. When the thickest parts are completely soft, remove from the oven and cool, leaving the pieces on the tray. Yam candy does not require refrigeration for a day or two, but can be stored in an airtight container in the refrigerator for up to 1 week.

Bliss b.a.l.l.s Bliss b.a.l.l.s are a nut, fruit, and spice candy-a special treat my children grew up with that is still a family favorite today. These tasty morsels can be made with a variety of nuts, seeds, dried fruit, and embellished with cocoa, spices, and other wonderful flavors for a healthy alternative to sugary desserts.

Makes about 50 b.a.l.l.s 2 cups organic whole almonds, raw or lightly toasted 2 cups organic dried fruit or fruit of choice cut into 1-inch pieces 1-1/2 cups organic dried unsweetened coconut flakes, divided 1/4 cup honey or agave nectar 1 teaspoon ground cinnamon 1/4 teaspoon ground allspice or cardamom 1/2 teaspoon fresh grated nutmeg 1/2 teaspoon orange zest 1/2 teaspoon lemon or lime zest Leave the almonds raw, or lightly toast in a 300-degree F oven for 8 to 10 minutes. Note that the oil will continue to cook the nuts even after they come out of the oven, so be careful not to over roast them or they can become bitter. If you're using toasted nuts, cool them completely before the next step. Place the almonds in a food processor and process into a fine meal. Add the dried fruit and 1 cup coconut and process until well blended, sc.r.a.ping the sides of the bowl as you go.

In a separate bowl, combine the honey, spices, and zests, add to the mixture, and blend to combine. Pinch off about a teaspoon-size piece and roll it with your hands into a ball. Place the remaining coconut in a shallow bowl and add the b.a.l.l.s, one at a time, rolling them around to coat evenly. Store in an airtight container in the refrigerator for up to 2 weeks.

Glossary Agar-agar: A clear, flavorless sea vegetable that has been freeze-dried and made into sticks, flakes, or powder and is used mainly as a thickener and subst.i.tute for gelatin.

Agave nectar: Sweet syrup made from the nectar found at the heart of the agave plant. A natural sweetener that is slowly absorbed into the body, and, like honey, it is sweeter than refined sugar, so you need less. Agave is the lowest sweetener on the glycemic index and can often be tolerated by people with sensitivities to sugar.

Barley malt: A natural sweetener made from sprouted barley that has a rich nutty flavor, and is what makes malted milk shakes so wonderful.

Bee pollen: An amazing super food collected from honey bees that contains all the essential amino acids, as well as high amounts of vitamins, minerals, and enzymes. Bee pollen has numerous health-giving properties, especially for building a strong immune system.

Bouquet garni: A bundle of herbs consisting of a bay leaf, peppercorns, parsley, thyme, and any other seasonal herb you want to incorporate, depending on the dish you're making. With the fresh herbs still on the stem, the bouquet garni is tied together with string, or wrapped into a 6-inch square of cheesecloth. It is then put into stocks, soups and stews to infuse herbal flavor and then discarded before serving.

Bragg's liquid aminos: A liquid seasoning that tastes similar to tamari and adds flavor to soups, sauces, and dressings. Use sparingly, as it has a strong flavor that can be overbearing if used in excess.

Cacao: A fermented and ground whole bean that is used to make chocolate. The cocoa powder found in supermarkets has been roasted. Raw cacao powder can be found in natural food stores or online.

Carob: A Mediterranean legume that is ground into a powder and often used as a caffeine-free subst.i.tute for chocolate.

Cherimoya: A k.n.o.bby-skinned, green-colored exotic fruit filled with a lot of large black seeds and creamy white flesh. When ripe, it will yield to slight pressure much like an avocado, and can be stored in the refrigerator for several days. The flesh tastes like a blend of mango, pineapple, and strawberry, and is the only edible part of the fruit.

Chiffonade: A technique for cutting basil and other tender greens into very thin strips. The leaves are rolled lengthwise, like a cigar, and then cut very thinly from tip to stem, forming thin ribbon-like pieces.

Chipotle peppers: A smoked jalapeno pepper that is either dry or canned in adobe sauce, and is a very flavorful condiment for adding a smoky spice to soups, sauces, beans, and other savory south-of-the-border dishes.

Clay cookers: A cooking vessel made of unglazed clay that is used in many forms throughout the world. The top and bottom pieces are soaked in water before use, which creates a moist enclosed environment that steams the food, making it healthier, moister, and more flavorful than conventional methods.

Community Supported Agriculture (CSA): A sustainable system of producing and distributing fresh wholesome foods by connecting local farmers with local consumers. Based on a mutual commitment, the farmer receives an annual fee from each member and in return they receive a weekly box of fresh produce and other farm fresh foods throughout the growing season.

Cotija cheese: A dry and firm Mexican cheese with a flavor that is a cross between mild Parmesan and Greek Feta. Cotija doesn't melt very well and is usually crumbled or grated as a topping for tacos, tostadas, soups, salads, beans, and other savory dishes.

Dashi: A combination of dried seaweed and small fish flakes that is a main ingredient of traditional miso soup. Dashi can be found in oriental markets and specialty stores.

Flax seeds: A rich source of essential fatty acids, vitamins, and minerals. Flax seeds are 30 percent oil, and freshly grinding them for each use is the best way to unleash the numerous healthful properties of this little nutritional gem.

Feijoa: Also know as pineapple guava, the feijoa is an egg-shaped fruit that has a sweet seedy pulp and tropical aroma. They add a tropical taste to fruit salads and smoothies and are also high in vitamin C.

Fish sauce: A condiment made from fermented fish that is a popular flavoring staple ingredient of Southeast Asian cuisine, especially in Thai dishes. This rich and salty sauce can be found in Oriental markets or the specialty section of many grocery stores.

Goji berry: A small, red-colored dried fruit, also known as wolfberry. Goji berries have been used for centuries in traditional Chinese medicine for their nutritional and antioxidant properties. Look for them in natural food stores, Oriental markets, Chinese medicine shops, or online.

Green bags: A specially designed low-density polyethylene bag that dramatically extends the life of stored fresh fruits and vegetables. Ethylene gas is naturally released from fresh produce during storage and these handy reusable bags r.e.t.a.r.d spoilage by absorbing and removing this damaging gas. Green bags come in a variety of sizes and can be purchased in natural foods stores or online.

Green super foods: Different varieties of dried gra.s.s, gra.s.s juice, algae, kelp, and other healing foods dried and powdered into a green supplement. Spirulina, or blue-green algae, is an excellent source of chlorophyll, vitamins, minerals, and protein and has become a popular green smoothie addition over the years.

Grill basket: A metal container used for grilling small pieces of food on the barbecue that might otherwise fall through the cracks.

Hemp seed: A rich-and-nutty-flavored seed, high in protein, omega fatty acids, amino acids, and essential minerals. Hulled hemp seeds give smoothies a creamy texture and when ground, give breads a high quality protein boost.

Jicama: A large beet-shaped root vegetable originally from Mexico. It has a thin brown skin and a crisp white flesh that tastes slightly sweet. Jicama can be eaten raw or cooked.

Kaffir lime leaves: An essential ingredient in Thai cuisine that infuses a distinctive lemon-lime flavor into soups and sauces. Fresh or frozen kaffir lime leaves can be purchased in Oriental grocery stores and stored in the freezer for up to one year.

Kombu: See sea vegetables Lemon gra.s.s: A long, thin gra.s.s-like herb used in Asian cuisine with a distinct sour lemon flavor. Purchase fresh stalks of lemon gra.s.s at the farmers market or in the produce section of natural foods stores. You can also find whole stalks and ground lemongra.s.s in jars in the freezer section of most Asian markets.

Maca root powder: An indigenous medicinal herb that comes from high in the Andes of Peru and is often used as a supplement in smoothies. Maca is high in calcium, magnesium, phosphorous, and iron, and also contains many essential trace minerals.

Manchego cheese: A flavorful Spanish sheep's milk cheese that ranges from mild to sharp, depending on how long it has been aged. This semi-firm cheese is used in a wide variety of savory dishes, adding a distinctive nutty flavor.

Mandolin: A handy kitchen tool that quickly and uniformly slices firm vegetables and fruits. The blade can be adjusted to different thicknesses and designs, and will julienne and crinkle cut as well.

Masa harina: A finely ground corn flour traditionally used for making tamales and tortillas that has traces of lime for added calcium that helps to better a.s.similate the nutrients.

Millet: A grain used by many cultures throughout the world and an excellent source of protein, B vitamins, and other essential nutrients. Millet is a good choice for those who are sensitive to gluten and can be made into a wide variety of dishes as a subst.i.tute for rice or other grains.

Mirin: A sweet cooking wine made from rice and used in j.a.panese cooking. It adds a distinctive flavor to soups, sauces, and other savory dishes, and the alcohol content is usually less than one percent.

Miso: A fermented paste that can be made from soybeans, rice, barley, or buckwheat in a variety of styles. Miso is naturally salty and the flavors vary considerably-typically, the darker the color of the miso, the saltier it is. This highly nutritious flavor enhancer and soup base provides healthy enzymes, beneficial microorganisms, and trace minerals.

Mushroom powder: A seasoning made from grinding dried mushrooms with a small food mill or coffee grinder. The easiest way to make mushroom powder is to use sliced and dried shiitake, porcini, or other varieties of mushrooms which can be found in the Oriental section of most grocery stores.

Nama shoyu: A raw or unpasteurized aged soy sauce made from organic soybeans with the healthy live enzymes still intact-unlike tamari and regular soy sauce.

Non-dairy milk: Soy, rice, nut, and seed milks are found in nearly all supermarkets, or they can be freshly made at home, and used as a subst.i.tute for cow or goat milk with good results, depending on what you're making.

Nori: See sea vegetables.

Nutritional yeast: This inactive yeast is rich in minerals and vitamins; and lends a nutty flavor to sauces, dressings, soups, and vegetable dishes. Nutritional yeast is a tasty low-fat and -sodium condiment that is a good source of protein and B vitamins. The flavors can vary considerably. Nutritional, or Brewers', yeast can be found in most natural food stores or online.

Papadam: A thin Indian cracker usually made from lentils and often flavored with garlic, chile, and c.u.min.

Quinoa: An ancient grain of the Incas that has been a staple of health conscious eaters since it migrated up from South America in the 60s. Quinoa has the highest protein content of any grain and is an excellent source of B vitamins, iron, calcium, pota.s.sium and vitamin E. It is a light and flavorful grain with a slightly crunchy texture and takes only 10 to 15 minutes to cook. Wash quinoa well before cooking and drain using a fine wire mesh strainer to remove the sapoins, the natural protective coating that can give it a bitter flavor. Quinoa is best when soaked for several hours, or overnight, rinsed well, and drained before cooking.

Rice paper wrappers: Paper-thin sheets of rice used to make Thai or Vietnamese spring or salad rolls. Most wrappers have a basket-like-weave design stamped into their round shape. They need to be softened in water before using and can take a little practice to master. Some wrappers have a tendency to fall apart easily and are more difficult to work with than others. I recommend using the Red Rose brand.

Sea Vegetables: Seaweed, or sea vegetables, are important foods commonly found in j.a.panese, macrobiotic, and raw cuisine. A good source of valuable nutrients and trace minerals, sea vegetables can be used to flavor soups, sauces, salads, crackers, and savory dishes. Kombu, wakame, hijiki, arame, and sea palm are the most common varieties. Nori sheets, used in making sushi rolls, are made from shredded and dried seaweed. There are many different varieties of seaweed and numerous drying techniques, and the best selections of quality sea vegetables can be found in Oriental markets, natural foods stores, or online.

Seitan: Sometimes called wheat meat, this is a gluten protein product that can be subst.i.tuted for chicken, seafood, or meat in many of your favorite dishes with nice results. Seitan is a good choice for those who are sensitive to soy but can tolerate wheat, both of which are often used in vegan versions of cla.s.sic meat products. This versatile food can found in the refrigerator section of most natural food stores, online, or can also be made by hand. Seitan has a firm texture and seasoned slabs, or steaks lightly cooked on the grill and slathered with your favorite sauce, pesto, or fresh salsa is a great vegetarian offering for a barbecue.

Shiitake: A rich, woodsy mushroom with an umbrella-shaped brown cap often used in Chinese and j.a.panese cuisine. These flavorful mushrooms have numerous medicinal uses, including excellent support for the immune system. Look for them at farmers markets or in the produce sections of natural foods stores.

Slow Foods: A non-profit eco-organization founded to counteract the fast food and lifestyle that exists in much of the world today. The information they provide encourages us to question the food we eat, where it comes from, and how our choices affect the rest of the world. For more information, see www.slowfood.com.

Solar cookers: There are many different models of these resource-saving devices, from box ovens to curved panels and other unique designs. They require no fuel and use the energy of the sun to cook food and sterilize drinking water. For more information, see www.solarcooking.org.

Spelt: An ancient form of wheat that is easier to digest than the hybrid varieties we commonly use today. Spelt is a good choice for those with sensitivities or allergies and can be used in place of wheat flour with good results in most recipes.

Spike: An all-purpose seasoning made from salt, dehydrated land and sea vegetables, herbs, and spices that can be added to almost any savory dish for a little flavor boost. It can be purchased in any health food store, most supermarkets, or online.

Sprouting bags: Gallon-size cotton, linen, nylon, or plastic mesh bags with a drawstring closure. Soaked seeds, nuts, and beans are hung in these handy bags for the allotted sprouting time. They are also used for straining blended nut milks and vegetable juices from their pulp.

Sriacha: A popular Thai hot sauce made from hot red chiles, garlic, and salt that has a good balance of hot and sweet. A very tasty condiment, Sriacha can be found in most Oriental markets, but look for the brands made without preservatives.

Stevia: An herbal extract made from the leaves of the stevia plant that is 250 to 300 times sweeter than white sugar, and has little effect on blood sugar levels in the body. Stevia is a naturally sweet herb that can be incorporated into any infusion for a non-caloric alternative sweetener.

Sucanat: A natural sugar made from dehydrated cane juice that still contains the vitamins and minerals needed for proper digestion. Rapadura is also another type of evaporated cane juice that has not been refined. Both sucanat and rapadura can replace white sugar in most recipes.

Tahini: Smooth high-protein b.u.t.ter made from sesame seeds with a texture a bit thicker than peanut b.u.t.ter. Tahini has a rich nutty flavor and is an important ingredient in Middle Eastern cuisine. Raw or toasted tahini can be found in natural food stores or specialty sections of most markets.

Tamari: A naturally brewed soy sauce that has a rich aroma and smooth full flavor. The taste of tamari is more balanced and less salty than regular soy sauce.

Tamarind: The tart and acidic pulp from the fruit of the tamarind tree that is sold with pods or as a paste or concentrate, and is often used in Asian and Latin American cuisine.

Tapioca powder: To make, grind whole tapioca in a small coffee/herb grinder until it becomes a powder. Use as a clear thickener when making fresh fruit pies, tarts, and crisps.

Tempeh: A cultured soy food, often flavored with the addition of grains, vegetables, and seaweed that has been a staple of Indonesia for generations. An excellent source of plant-based protein, containing all the essential amino acids and high in the vitamin B12, tempeh can be subst.i.tuted for meat in many of your favorite dishes with a few simple techniques and a creative touch.

Tofu: A high-protein, soft, cheese-like bean curd made from cooked soybeans that is then filtered, pressed into blocks, and packaged in water. Tofu has little flavor of its own and absorbs whatever herbs, spices, or marinade you choose to season it with.

Unsalted b.u.t.ter: Unsalted, or sweet b.u.t.ter, preferably organic, is usually made from higher quality cream than the salted variety and is always the best choice for baking and making desserts.

Vegan mayonnaise: An eggless and dairy-free mayonnaise alternative. Vegenaise brand is the freshest and most flavorful one I have found on the market and it can be found in the refrigerated section of most natural food stores.

Vegetable broth powder: A seasoning made from dehydrated vegetables, herbs, spices, and salt. It can be useful in flavoring soups, sauces, and other savory dishes as a subst.i.tute for freshly made stock. I recommend using organic brands, especially since the ingredients are concentrated.

Vita-Mix: This powerful machine does the work of several kitchen appliances. It blends, grinds, and prepares foods with ease and is the ultimate kitchen appliance for both home and professional use. If you can only afford to purchase one appliance, this is the one.

Vital Wheat Gluten: A powdered extract of whole wheat that helps to lighten the texture of whole grain breads.

Wasabi: A j.a.panese horseradish powder that when blended with water forms a green paste. The paste is then mixed with soy sauce, tamari, or nama shoyu for a sushi dipping sauce.

Weston Price Foundation: A non-profit organization based on the work of Weston Price and committed to education, research, and activism as they relate to food, farming, and the healing arts. This is one of the best resources for current information on nutrition and other interesting food and health related topics. For more information, visit their website at www.westonaprice.org Yerba mate: A traditional South American green tea that has been a staple of indigenous diets for many generations. It is a mild stimulant, but lacks many of the negative effects of black tea or coffee and is best steeped in very hot, but not boiling water, to avoid a bitter taste.

Yogurt Starter: A small amount of live cultured yogurt that when mixed with warm milk and allowed to sit at room temperature, becomes fresh yogurt. Starters can come from a store-bought plain yogurt that has living enzymes, or online from a number of sources.

Acknowledgments.

My sincere appreciation and thanks to all the family, friends, and colleagues who have shared this rich, varied, and nourishing path with me. It has truly been my pleasure.

This book had its roots in my childhood and I am eternally grateful to both of my grandmothers. From Grandma Oddo, my sweet old-fashioned granny, I learned to serve the family; my Bohemian Grandma Jane taught me the business side of preparing and serving beautiful food in a commercial setting. They are at the core of my pa.s.sion for fresh whole foods, lovingly prepared. Their spirits are alive in these pages and in my heart as well.