Carrie Fehr

Kitchen Garden Food

Category: Food

Lemon “Energy” Treats

Lemon "Energy" TreatWhile “better-for-you” energy bars are part of an on-the-go lifestyle, most are hiding a hefty (and expensive) amount of sugar, oil, and calories.  It is no surprise that obesity rates have increased in a society when meals are a rare occurrence in a busy schedule.

The healthiest nutrition bars do not contain added sugar and are full of ingredients that provide slow sustaining fuel, with whole foods such as nuts, seeds and fruits.  A homemade version is even healthier than almost any energy bar that you can buy in a store, and is incredibly simple to throw together, for a fraction of the cost.

Lemon “energy” treats are primarily dates, sesame seeds, and almonds, and are generously flavored with fresh lemon juice, that add a bit of zing to compliment a blanket of snowy white unsweetened coconut.  The later gives this energy treat its pronounced taste that pairs well with the floral-scented lemon.

The inside of this lemony treat is soft and slightly sweet, thanks to the flecks of creamy dates.  Dates not only replenish energy and revitalize the body instantly, but also contain the right amount of sugar to bring glucose levels up. It is no wonder that Muslims break their daylong Ramadan fast with this nourishing fruit.

The very best energy boost ultimately comes from healthy living.  People who eat real foods, (not processed) drink ample water, and exercise daily will have plenty of energy, the natural way.

Lemon “Energy” Treats

Lemon “energy” treats come from a Whole Foods Recipe that I tweaked, just slightly. I substituted toasted almonds for walnuts, and then added a couple of tablespoons of water to the mixture, using a blender to purée it, instead of a food processor.  A small-sized ice cream scoop is handy to portion these energy treats into even 2 “ round shapes. Oh, and one more thing, these raw energy delights are gluten-free and vegan-friendly.

Adapted from Whole Foods

Ingredients:

1 cup chopped pitted dates, (I used Medjool dates)

1 cup toasted almonds

1 cup toasted sesame seeds

1/4 cup lemon juice

1 lemon, zest

1-2 tablespoons water

1/2 cup unsweetened dried coconut flakes

Directions:

Place dates, almonds, sesame seeds, lemon juice, zest and water in a food processor or blender and mix until creamy. If using a blender place 1/2 of the mixture into the blender and mix until creamy and repeat with the other half. The mixture will be slightly sticky.

Using a small ice cream scoop, drop mixture in coconut and roll into a ball shape.  Chill until ready to serve. Makes 2 dozen 2” sized balls.

The Present Moment: Juicing

Juicing

“The present moment is filled with joy and happiness. If you are attentive, you will see it. (21)”― Thich Nhat Hanh, Peace Is Every Step: The Path of Mindfulness in Everyday Life.

Sometimes, there are unimaginable moments in life, when being present with the truth feels overwhelming and out of our reach. A devastating heartbreak, the sudden death of a friend, or loss of a job can leave us feeling vulnerable and lost.

Our body is a powerful communicator and will intuitively discern how to navigate these unexpected challenges in life, cycling through various states of mind.  Have patience and trust in it.

Practicing mindful breathing will help to calm your body and gently redirect awareness back into the present moment.  Setting an intention will allow a deeper connection to the inner beauty that exists within.  Hold it, and savor this gift.

Embracing your strength and courage to stay in the present will unfold an infinite treasure like a flower petal blooming.  If you focus your attention in the moment, you will be totally present.

Juicing is a lovely practice of mindfulness that not only results in a masterpiece of color, flavor, and imagination, but will reward you with a healthy blast of energy to enjoy in the stillness of the moment “tout seul,” or in the company of a friend.

Have you ever felt lost? What did you do to find your way back to your center?  I’d love to hear what helped you the most?

Carrot-Beet Juice

Carrot-Beet Juice

Ingredients:

6 carrots

1 beetroot, golden or purple

Directions:

Cut the carrots into 3 inch pieces.  Cut the beet into narrow chunks.  Process the vegetables in the juicer. Makes about 8 ounces.

The Soul Of Ancient Grains

Whole Grain 4

Inspired by a 3rd grade student who raises an important philosophical question when she asks, “Do whole grains have souls?”

Throughout history, ancient cultures have regarded grains as a sacred food, like medicine for the soul, it symbolized the essence of their spirituality that meant more than just sustenance, but also helped to shape and influence their daily culinary, ritual, and spiritual practice.

Ancient grains tell stories about past civilizations that offer insights into their traditions and cultural values that were important to their life. Quinoa, the legendary grain of the Incas, was known to sustain the body with endurance and to increase deeper spiritual powers through meditation, and with respect, it was honored as the “mother grain.” Aztecs highly valued amaranth as “the food of the gods,” and for its supernatural health properties that was central to their spiritual rituals.  In the Hindu culture, grains played a role in important rite of passage ceremonies beginning with the ritual of baby’s first solid food, or spiritual food called the “feeding of the grains;” as well as, in weddings and in after life– funerals.

With appreciation for the deeper meaning of ancient grains that was once held sacred, and kept close at heart, I am mindful of my student, and her profound sense of curiosity to express a question the great philosopher, Socrates might ask– Do whole grains have a soul?

 

Caramelized Watermelon with Heirloom Tomatoes, Feta and Mint

caramelized watermelon saladNothing tastes more refreshing than a slice of watermelon on a hot summer day.  Originally from Africa, watermelon is the iconic symbol of the season, considered as American as apple pie, it announces the picnic table tradition of celebrations, with its sweet, juicy chorus of flavor, that will make your heart beat and taste buds sing.

One of my favorite ways to eat watermelon, is to slice off a thick wedge and devour its ruby-pink flesh like it is an ear of corn, with its sweet watery juice dripping from cheek to cheek, held firmly between my sticky fingers, I feast on it right down to the rind, while standing over my kitchen sink.

Another more civilized way to enjoy watermelon, is to give it a quick caramelizing sear in a sauté pan, to bring out the natural sweetness of the fruit, and then pair it with bold peppery arugula, fresh heirloom tomatoes, creamy feta cheese, and mint for a wonderful sweet and salty flavor combination that is a seasonal delight.

This dish is easy to prepare, and if you want to share it, well, that is up to you.

Click here for the recipe.

Lemon Olive Oil Madeleines

ImageWhen Marcel Proust dipped a madeleine into his cup of tea, a powerful memory from his childhood emerged that led him to write the classic novel, “Remembrance of Things Past. “ Imagine such a table from nostalgic past, set for afternoon tea, bursting with memories, sparked by the delicate flavor of this simple yet elegant, shell-shaped cake.

Lemon Olive Oil Madeleines

Ingredients:

2 eggs

2/3 cup sugar

¼ teaspoon salt

1 cup flour

½ teaspoon baking powder

½ cup olive oil

Zest of lemon

½ teaspoon vanilla

Glaze:

3-4 tablespoons powdered sugar

½ lemon, juiced

Directions:

Lightly coat the madeleine mold with olive oil.  Preheat oven to 350°

In a bowl of an electric mixer, whip eggs, sugar, and salt until thicken, about 5 minutes.

Sift in the flour and baking powder.  Use a large spatula to gently fold in the flour, do not over mix.

Drizzle the olive oil into the batter and mix to incorporate.  Add the vanilla and lemon zest.

Cover and refrigerate for 1 hour.  Make the glaze in a small bowl by stirring together the powdered sugar and lemon juice.  Mix until smooth and creamy.

Scoop batter into madeleine mold, filling 2/3 full.  Bake for 10 minutes and unmold on a cooling rack.  While still warm, brush glaze on scalloped side.  Cool and serve with tea.

Keep Gardening and Cooking Alive!

Keep Gardening & Cooking Alive in Berkeley Public Schools!

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To learn more about Dine Out for an edible education, please visit:

 http://berkeleydineout.com/

Salty Oatmeal Chocolate Chunk Cookies

Salty Oatmeal Choc ChunkMy Saturday morning ritual begins with tea and some reading to get into the right mindset before starting the day. I linger in bed, holding on to every precious minute of solitude, as I appreciate the power a single moment can bring.

Under the watchful eye of my dog, I rise to the sound of his tail wagging in a rhythmic beat against the wooden floor.  Excited and hungry, I feed him.  I grab my gym bag and head out the door for a workout of spinning and yoga, a routine that will put a smile in my mind and rejuvenate my body.  I can’t think of any better way to celebrate the weekend.  Seriously.

Ready to greet the festive atmosphere of music and local food, can only mean it’s time for the farmers’ market stroll. The street is bursting with color, flavor, and the sweet smell of spring that is so uplifting.  I snag a sunny spot outside at a nearby café, and order a tall glass of New Orleans style iced-coffee, à la Blue BottleBien sûr!  Blue Bottle, famous for its coffee, carefully selects their beans from growers around the world, and use each batch within 48 hours after it’s been roasted.  Can it get any better?

I return home and settle in the kitchen with a cooking project that will feed my soul.  Baking cookies is a weekend thing, and although my kids are grown, it still fills up my heart to set a plate of cookies out for them. Even, if only in spirit.

I open my cupboard and reach for some leftover pecans, a chocolate bar, and a container of oats.  Hmm, looks like a great beginning for an oatmeal chocolate chunk cookie recipe. Before I pop them in the oven, I sprinkle a little kosher salt over the top, as an afterthought.  Sweet and salty is always a good combination.

The sweet aroma of deliciousness coming out of my kitchen sends a wave of nostalgia over me.  I break open a warm cookie and take a bite.  The melted chocolate, crunchy pecans, and chewy oats bring me comfort like a hug from my kids, and yet, at the same time,  reminds me of everything I love about my day. I reach for another cookie.

What is your weekend ritual?  Do you have a special recipe you make every weekend?

Salty Oatmeal Chocolate Chunk Cookies

This is a lovely vegan cookie recipe that is easy to prepare.

Ingredients:

2 cups oats

½  cup all-purpose flour

1 cup finely ground pecans

¼ teaspoon baking powder

½ teaspoon ground cinnamon

¼ teaspoon salt

¾  cup maple syrup

½ cup canola or grapeseed oil

zest of an orange

1 teaspoon vanilla extract

3/4 cup raisins

8 ounces bittersweet chocolate, chopped

Kosher salt or fleur de sel

Preheat oven 350˚

Directions:

Combine oats, flour, ground pecans, baking powder, and salt in a mixing bowl.

Stir in maple syrup, canola oil, orange zest, and vanilla extract.  Add raisins, chopped chocolate and mix to combine. The batter will be sticky.

Using an ice-cream scoop, drop the cookie dough form on to a parchment-lined sheet pan.  Sprinkle a little bit of kosher salt or fleur de sel over the top of the cookies.

Bake at 350˚ for 10 to 12 minutes. Remove from pan to a cooling rack.  Makes 1 dozen.

Carrot Almond Torte

Carrot Almond TorteSpring is in the air, and I head to my kitchen filled with thoughts of love.

Perhaps it’s the romantic long-stemmed French tulips of spring, or the seductive perfume of the season’s first strawberries that enliven my senses, or maybe it’s the allure of purple-tinged carrots piled high dangling under the canopies at the farmers’ market that look like a still life painting.

The lightness of spring gives way to the glamour of nature around its passion for love.

In the kitchen, we infuse this passion of love into our recipes.  It could be a dessert, or a dish that will become a family favorite, or a romantic meal shared with loved ones around the table.

A lively bunch of carrots, mixed with a few ordinary ingredients will turn out a gorgeous Carrot Almond Torte that is truly spectacular.  You’ll fall in love with it!  Don’t even get me started. Trust me.

Made with tender sweet carrots, coconut, and almonds–it’s so rich and moist, it’s hard to believe it has no butter, and is gluten-free.  If you want, drop a dollop of crème Chantilly on it.  A thin layer of cream cheese icing would not be such a bad thing either, though personally, I like it au naturel.

It’s a perfect dessert for Passover, or afternoon tea, and if there is any leftover in the morning, it’s ok to indulge in a slice for breakfast.

In the spirit of love.

Carrot Almond Torte

Ingredients:

4 large eggs, separated and at room temperature

¾ cup plus 2 tablespoons sugar

Zest of 1 orange

1/4 teaspoon salt

1/4 teaspoon almond extract

2 cups carrots, peeled and grated

1/8 teaspoon cream of tartar

1 ½ cups ground almonds

1/2 cup coconut

9-inch springform pan with sides buttered.

Directions:

Preheat the oven to 325 degrees with a rack in the middle.

Mix together the egg yolks, 3/4 cup of sugar, orange zest, salt, and almond extract. Sprinkle the grated carrots into the bowl, but don’t mix them in.

In the bowl of a stand mixer fitted with a whisk attachment, combine the egg whites and cream of tartar. Beat on medium until the whites hold a soft shape. Gradually sprinkle in the reserved two tablespoons of sugar, beating at high speed until the egg whites are stiff.

Scrape one quarter of the egg whites on top of the carrots and batter. Using a rubber spatula fold the whites and carrots into the batter. Scrape the remaining egg whites into the bowl and pour the ground almonds and coconut over them. Fold the egg whites, almonds, and coconut into the batter. Pour the batter into the prepared pan.

Bake for 45 minutes until the torte is golden brown.  Cool the torte in the pan, on a rack.

The New American Classroom: Farm-To-School Cooking

IMG_0937As we have become distant with our relationship to food, cooking at school offers children the opportunity to experience food in a completely new way, weighing each word, measuring each ingredient— it captivates all of their senses and highlights the love of food that nourishes the body, soothes the heart, and stimulates the mind while connecting them to the source.  Cooking in the classroom provide schools with a new opportunity, a new responsibility to play a leading role, of participating in shaping a healthy future that our children will inherit.

The following excerpt is about a day in the life of cooking in the classroom at The Berkeley Unified School District, where the lesson spotlights the Harvest of Greens.                                                                                                                        

Love is Greens: Since Valentine’s Day is celebrated during the same month as the Harvest of Greens cooking class, we share our feelings of love and how it relates to our nature’s bounty, which is a natural and perfect springboard into our lesson, Love is Greens!

Setting the Stage:  The culinary stage is set with table arrangements of tools, measurements, colorful mats, and mason jar centerpieces filled with harvest greens, which look like a still life against the backdrop of blue-and-white checkered bistro tablecloths illuminated from the sunlight that pours into the room like honey, transforming a bland space into a vibrant cooking lab.  The drama of the table setting announces the cooking adventure, and students dance with excitement into the classroom.

The Symphony:  The elements of cooking, math, and science come together like a beautiful symphony, with each section keeping tempo and harmonizing with the next. Beginning with the rhythmic staccato of chopping garlic against the cutting board, followed by the smooth rolling movement of knives slicing long cylinders of leafy greens that squeak, when very fresh. Students dangle thin ribbons of chard between excited fingers, placing them along the edge of their rulers, admiring each strand as though it was a special star before recording the longest and shortest measurement on a notepad. The grand finale erupts when a round of applause from the skillet of sizzling greens piled high like Mt. Everest, reaches its crescendo that make students, jump! “Steam.“ “Evaporation.” “It’s Shrinking,” are a few of the excited responses students shout with joy.  And then softly like a distant murmur that melts into silence, an unspoken signal to all, it is time to enjoy the fruits of our labor, in the recipe, Mac N’ Greens.

Silver Lining:  Mac N’ Greens formerly known as, The Pasta and Greens Recipe, morphed into a little jewel, due to an unfortunate circumstance. The supermarket where I grocery shop, sold out of my pasta of choice, and as a result, I settled on elbow macaroni. When I arrived to cooking class with the macaroni, my student’s eyes poured over with excitement and they cheered in unison, “Yes, we’re making Mac N’ Cheese.”  The idea stuck and I re-named it, Mac N’ Greens, a kid-friendlier version, which was an instant success.  I like the ease of preparation of this recipe it’s healthy with inexpensive ingredients and tasty!  Greens are a nutritional powerhouse too, mix and match for a contrast of flavors and textures, Collards, Chard, Kale, or add a little Broccoli Rabe for good measure. To make a creamier version, try some grated sharp cheddar cheese, and for a little crunch, top it with toasted breadcrumbs.

The Recipe:  Mac N’ Greens 

Carrie Fehr begins her thirteenth year as Chef Teacher for the cooking & gardening program in the Berkeley Unified School District. When not teaching or writing on her food blog, http://www.carriefehr.com.  Carrie practices Bikram yoga, and devotes many hours to cycling.  The New American Classroom:  Farm-To-School Cooking In Berkeley was  featured in Fedupwithlunch.com

Related articles:  Winter Greens

Chai Spice Cookies

Photo Chai Spice Cookie

A special blend of cinnamon, ginger, cardamom, cloves, and white pepper, along with tiny flecks of crystallized ginger is what gives these soft and chewy, chai-spice cookies their unique flavor.

Chai-Spice Cookies

Ingredients:

2 cups unbleached all-purpose flour

2 teaspoons baking soda

1 teaspoon ground ginger

1 teaspoon ground cinnamon

¼  teaspoon ground cardamom

¼  teaspoon ground cloves

¼ teaspoon white pepper

¼ teaspoon salt

8 tablespoons (1 stick) unsalted butter, melted

¼ cup molasses

½ cup sugar

1/3 cup packed brown sugar

1 large egg

¼ cup crystallized ginger, diced

About ½ cup granulated sugar for rolling

Directions:

Preheat the oven to 350°F.

Combine flour, baking soda, ground ginger, cinnamon, cardamom, cloves, white pepper, and salt in a medium bowl.

Combine melted butter, molasses, brown sugar, and egg in a large bowl and mix thoroughly. Add the flour mixture and diced crystallized ginger and stir until incorporated. The dough will be soft.

Using an ice cream scoop, form the dough into 2-inch balls. Roll the balls in sugar and place them on a parchment-lined cookie sheet. Press dough ball gently with two fingers. Bake for 10 to 12 minutes.  Remove from pan to a cooling rack.