Bountiful Life

Pungent Foods--Dispersing Damp in Rainy Maine

OK, so it has been a little rainy in Maine lately. 

Some would say more than a little rainy.

I won't quibble over semantics.  One wonderful thing about the rain is that things have continued to grow.  At a recent visit to the Monument Square Farmers Market, I found booths overflowing with flowers...

 .

and fresh produce.

My favorite finds included kohlrabi and amaranth greens.  I also picked up some beautiful daikon radish, carrots, table turnips, and lavender to augment my two pots of cheerful, gloom-clearing flowers.

The farmers' market veggies complemented those from our Tuesday New Elm share.  This week's farmshare consisted of

• broccoli raab
• pea pods
• beet greens
• cabbage
• scallions
• white turnips

and a delicate dill plant.

Last week we received bok choy, lettuce, scallions, garlic scapes, red radishes, kale and cilantro (not pictured).

We're enjoying the abundance of cruciferous vegetables (kale, broccoli raab, red radishes, daikon, bok choy and turnips).  As I've mentioned before, these cruciferous vegetables contain the anti-cancer compound indole-3-carbinol.  They are high in fiber and many other nutrients.

From a Chinese medicine standpoint, cruciferous vegetables are considered "pungent" foods.  Pungent foods, which also include green onions, garlic and ginger, help clear dampness from the body by inducing perspiration.  They help move energy "upward and outward," through the lungs and large intestine.

Which is exactly what we need here in rainy Maine.

P.S.  Speaking of rainy Maine, join me this morning with Ray & Ted at 7 am on WLOB 95.5 FM, streaming worldwide at wlobradio.com.  We will discuss the many healthful properties of pungent foods and give a sneak preview of our upcoming summer weight loss program.

Almond-Ummus

Though not a "raw foodist," I do like to experiment with some of their preparation techniques.  The following recipe (a variation on chickpea-based hummus) uses soaked almonds and yields a very rich, satisfying spread or dip.

Almond-Ummus

1 cup whole almonds
1 cup canned garbanzo beans, rinsed
1/4 cup lemon juice
2 cloves garlic, minced
1/4 cup olive oil
1/2 cup spinach

Ground sea salt and pepper, to taste

Soak almonds overnight in 2 cups of water.  Drain water and rinse well.

Place almonds, garbanzo beans, lemon juice, garlic, olive oil and spinach in food processor.  Blend until smooth.  Add water, season with salt.  Store in fridge.

Twofer Tuesdays

Tuesdays are an exciting day in the land of Dr. Lisa.  Why?  Because Tuesdays are Walk with the Doc and Farmshare day.

This year we have quite a pleasant group joining us for Walk with the Doc.  All of last year's Docwalkers are back, and we've gained a few more friends as well.

After Walk with the Doc, which takes place at 11:45 on Tuesdays beginning at the Sparhawk Mill in Yarmouth, we look forward to our late afternoon Farmshare pickup.  This takes place at Cordelia Lane's New Elm Farm in Freeport.  This is our third year with Cordelia.

Last week was "Farmshare Week #1."  Our share was comprised of:

• arugula
• lettuce
• scallions
• kale
• radishes
• spinach, and...

 

a sweet little pot of basil.

Can't wait for tomorrow! Hope to see you Docwalking...
 

Don't Go Back to Sleep

The breeze at dawn has secrets to tell you.
Don't go back to sleep.
You must ask for what you really want.
Don't go back to sleep.
People are going back and forth
Across the doorsill
Where the two worlds touch.
The door is round and open.
Don't go back to sleep.
~Rumi

From Our Daily Tread, June 21,
a book created to benefit Safe Passage
& the children of the Guatemala City Dump.

Have a beautiful summer solstice and a happy Fathers' Day!

Clean Slate

"Finish each day and be done with it.
You have done what you could. 
Some blunders and absurdities have crept in;
Forget them as soon as you can. 
Tomorrow is a new day. 
You shall begin it with too high a spirit
To be encumbered by your old nonsense."

~Ralph Waldo Emerson, Our Daily Tread 6/13

San Francisco Bay at Sunset


 Congratulations to my brother, Peter, who graduates from Stanford this morning. 

Also, many thanks to my husband, Kevin, for sharing the last 17 years with me--
22 if you count the dating years:)

Relishing Radishes & Baby Greens

Wondering what to do with those early summer radishes and baby beet greens?  Try the following:

Radishes Marinated in Fig Vinaigrette

1 cup small red radishes, washed and halved

vinaigrette

1/2 cup olive oil
2 tsp walnut oil (can also use olive oil if walnut oil is not available)
1/4 cup orange juice, freshly squeezed is best
2 Tbsp fig vinegar
1/3 cup chopped figs
1/8 tsp salt
freshly ground pepper, to taste

Place vinaigrette ingredients in a food processor.  Puree well.  Strain out any large pieces of fig that remain.

Cover radish halves with vinaigrette. Refrigerate for at least 3 hours.

Eat as is, or as part of a...

Baby Beet Green Salad with Marinated Radishes

6 cups of baby beet greens, rinsed with stems removed
1/3 cup currants
1/3 cup pine nuts
1 cup Radishes Marinated in Fig Vinaigrette

Place pine nuts in a small saucepan over medium heat for 3-5 minutes, stirring occasionally, until slightly browned.

Prepare radishes as indicated above. Remove from vinaigrette with a slotted spoon.  Chop radishes to desired size.

Toss greens with remaining vinaigrette.  Place on an attractive platter and top with radishes, currants and pine nuts.  Eat immediately.

Life is Not Fair

My mother gave birth to--and successfully raised--ten children.  The youngest is graduating from college this weekend.  Mom has also been a middle school teacher for more than a decade.  She sent the following in an email today with the subject heading “Do You Agree??”

Though this has been attributed to Bill Gates, it actually came from the book Dumbing Down Our Kids, by educator Charles Sykes. 

And although it has been circulating around the Internet for a while, it bears repeating this graduation season. 

Take it from Mom.

Rule 1 : Life is not fair - get used to it!

Rule 2 : The world doesn't care about your self-esteem. The world will expect you to accomplish something BEFORE you feel good about yourself.

Rule 3 : You will NOT make $60,000 a year right out of high school. You won't be a vice-president with a car phone until you earn both.

Rule 4 : If you think your teacher is tough, wait till you get a boss.

Rule 5 : Flipping burgers is not beneath your dignity. Your Grandparents had a different word for burger flipping: they called it opportunity.

Rule 6 : If you mess up, it's not your parents' fault , so don't whine about your mistakes, learn from them.

Rule 7 : Before you were born, your parents weren't as boring as they are now. They got that way from paying your bills, cleaning your clothes and listening to you talk about how cool you thought you were. So before you save the rain forest from the parasites of your parent's generation, try delousing the closet in your own room.

Rule 8 : Your school may have done away with winners and losers, but life HAS NOT. In some schools, they have abolished failing grades and they'll give you as MANY TIMES as you want to get the right answer. This doesn't bear the slightest resemblance to ANYTHING in real life.

Rule 9 : Life is not divided into semesters. You don't get summers off and very few employers are interested in helping you FIND YOURSELF.. Do that on your own time.

Rule 10 : Television is NOT real life. In real life people actually have to leave the coffee shop and go to jobs.

Rule 11 : Be nice to nerds. Chances are you'll end up working for one.

Strawberry Moon

This Saturday Kevin and I traveled out to Cousins Island so I could attempt to photograph the full moon.  I adjusted my tripod as he grooved to the song "December, 1963 (Oh, What a Night!)." To cap off our evening foray, we headed to the newly opened Binga's Wingas in Yarmouth. Not many vegetarian options, but I amused myself by taking pictures of their shiny metal-topped bar and impressive tap wall. 

I'm still experimenting with night sky camera settings, but I did get a reasonable shot of what the Native Americans refer to as the "Strawberry Moon." The full moon in June is also called:

• Flower Moon,
• Honey Moon, 
• Rose Moon, 
• Hot Moon 
• or Planting Moon, depending on your reference.

Stay tuned for more moon-shooting in the upcoming months!

Sunday Wisdom

Energy and persistence conquer all things.

~Benjamin Franklin, Our Daily Tread, June 7

Congratulations to Yarmouth High School's Class of 2009,

and graduates everywhere.

Pak Choy with Baby Beet Greens

Farmers markets galore! Mainers have access to a myriad of farmers markets in any given week from late spring to mid-autumn.  We are a lucky bunch. 

Speaking of bunches, last Saturday I visited the Deering Oaks Farmers Market in Portland, and scooped up some lovely fresh produce.  My findings included pak choy, baby beet greens and radishes.  More on the radishes later.  Today, I'm going to share my recipe for...

Pak Choy with Baby Beet Greens

1 tablespoon extra virgin olive oil
2 heads pak choy
1 cup baby beet greens
1 Tbsp chopped garlic
3 scallions, chopped, with green part removed (save for garnish if desired)
1/8 tsp ground sea salt
2 tsp rice vinegar
1 Tbsp sesame seeds
freshly ground black pepper & sea salt, to taste

Wash pak choy and beet greens well. 

Remove pak choy leaves from stalks, and shred leaves into small pieces, or cut into ribbons using the chiffonade technique. Chop stalks into 1/4 pieces.

Remove long stems from beet greens.

Place olive oil in a saucepan over medium heat. Add garlic and scallions.  Saute approximately 3 minutes, until scallions are tender but not brown.

Add pak choy stalks and sprinkle with salt. Cook another 3-5 minutes, until stems are just tender. Add pak choy leaves mix all ingredients well.  Cover the pan for 3-5 minutes, stirring occasionally.  If vegetables begin to stick, add a small amount (1 tablespoon or so) to the pan.

Add beet greens, stir well and replace lid.  Allow the beet greens to wilt, approximately 1-2 minutes, depending on the size of the greens.

Stir again and remove from heat once all greens are tender, but still brightly colored.  Season with rice vinegar, salt and pepper.

Garnish with sesame seeds.

P.S.  Happy National Trails Day!

Sweet Madness

For my friend, Kevin J...

"The only people for me are the mad ones, the ones who are mad to live, mad to talk, mad to be saved, desirous of everything at the same time, the ones who never yawn or say a commonplace thing, but burn, burn, burn, like fabulous yellow Roman candles exploding like spiders across the stars..."

~Jack Keroauc, On the Road

Butterflies & Doc-Walking

Aster, Black-eyed Susan, Butterfly Bush, Butterfly Weed, Coreopsis, Joe-Pye Weed, Lantana, Liatris, Pentas, Purple Coneflower: recently I learned that these plants are butterfly magnets. Apparently, they are nectar-rich, and thus very appealing to our beautiful winged friends.

You never know what you might learn while walking.

Last week Beverly, Meg, Ginny & I went on our first "Walk with the Doc" of 2009. While WWTD typically follows the Royal River path to East Elm, up Main Street and back down Bridge Street, last week we took a detour.

 

Our detour took us past the butterfly garden behind Yarmouth's Town Hall.  This garden was created in memory of Elizabeth Condon, a Yarmouth High School student who was killed by a drunk driver while walking along Route One in 1993. 

 

The garden is a whimsical, yet instructional oasis in the midst of urbania.  Meg, Ginny and I enjoyed finding out about the predilictions of butterflies (see above) and night gardens.

We also enjoyed the Route One walking path that was created after Elizabeth's accident.

Butterflies, friends and a lovely walking path...an auspicious inaugural WWTD. 

We hope you'll join us Tuesday at 11:45 for our next WWTD, beginning at the Sparhawk Mill (81 Bridge Street, Yarmouth). 

You never know what you might learn while walking!

Readiness

In order to get on the train,
you must first show up at the station.

Monument Square Market--2009

Flowers, herbs and a few fiddleheads.  These were the primary finds at last week's Farmers Market in Monument Square (Portland).  Lots of seedlings, ready to be transferred into home gardens, and flowers waiting to be adopted by patrons with spare beds.

A few of my favorites...

marigolds,

strawberry blooms,

coleus plants,

Thai basil,

onions (I'm told that these were the remainders of last years' crop),

Lemon Symphony flowers--a type of osteospernum, (thanks to my Facebook friends for helping with their name),

and ornamental European ginger.

The Farmers Market is going on today (and every Wednesday) from 7 am - 2 pm.  If you're in the area, mosey on over to Monument Square. Your seedlings are waiting...

P.S. Looking for a Maine Farmers Market in your area?  Check out the "Get Real. Get Maine." website.

Agility

Keep your arms open,
Your heart willing,
And your mind alive.

Point Lookout DocWalk

Hooray for a lovely day and the chance to walk with interesting women during yesterday's "Walk with the Doc (WWTD)."  The Midcoast Maine Women's Health Conference continues today, at Point Lookout in Lincolnville.  Lots of great speakers on the schedule.

Thanks to Yarmouth High School student, Danielle, for making the trip to Lincolnville and helping me with WWTD as part of her "Career Exploration Week."

Join me on Tuesday, May 19, for our first local 2009 WWTD, originating at the Sparhark Mill in Yarmouth at 11:45 every week. See this week's column in The Maine Switch for more information.

Belfast DocWalk & Coconut Oil--WOW!

Can it be?  As a member of the 'tropical oil' family, can coconut oil actually have health benefits? Recent research suggests it does. 

According to our WOW! intern, Kelly Ahearn, coconut oil is comprised of medium-chain triglycerides, also known as medium-chain fatty acids (MCFA's).  Because MCFA's are quickly absorbed into the bloodstream, they become a source of easy energy. Unlike long-chained fatty acids, MCFA's are less likely to be stored as fat.

Below is a recipe I created for WOW! that features this tropical powerhouse:

Chard 'Ribbons' with Chickpeas and Indian Spices          

                    1 Tbsp extra virgin coconut oil
                    2 Tbsp minced shallots
                    2 Tbsp minced scallions
                    1 Tbsp grated fresh ginger
                    1/2-1 tsp chili paste, depending on desired 'heat'
                    1/2 tsp mild curry powder
                    2 Tbsp water
                    1 cup canned chickpeas, rinsed
                    6 cups chard
                    1/8 tsp ground sea salt

                    2 Tbsp raisins or currants, optional

Trim chard and remove leaves from stems.  Rinse well.  Chop stems into 1/4 inch pieces.  Place leaves in several small piles. Roll each pile into a 'log.'  Chop the log into 1/4 inch pieces, resulting in chard 'ribbons.' Set aside.

Place coconut oil in a large, lidded skillet over medium heat.  (Note: coconut oil is solid at room temperature.)  Add scallions, shallots, ginger, chili paste and curry powder. Saute for 3-5 minutes, stirring frequently, until scallions and shallots are tender but not burned.

Add 1 Tbsp water, chickpeas and chard stems.  Sprinkle with salt. Stir well.  Place lid on the skillet and cook for 5 minutes, or until stems are just tender.

Add chard and 1 Tbsp water.  Fold in raisins or currants, if desired.  Replace lid and allow greens to "steam" gently for 5-10 minutes.  Remove from heat once greens have wilted.  Do not overcook.

Serve over brown rice or other whole grain, such as quinoa (pictured below).

This recipe was inspired by "Spicy Indian Wilted Greens" from the book Greens, Glorious Greens!.

Our other recent WOW! recipes include:

• Sweet Beet Salad with Pecans & Chevre, 
• Pomegranate Vinaigrette
• and Asian Stir Fried Asparagus.  

According to Kelly, pomegranates are high in a unique fatty acid called punicic acid, as well as Vitamin C, fiber, anti-oxidants and isoflavones.  Pomegranates have been shown to be especially helpful in promoting prostate health in men. 

Cheese has health effects on the other end of the body.  Studies indicate that eating cheese with sugary foods can lower acid levels in the mouth and prevent tooth decay. 

Thanks to Kelly for all of this helpful information--and good luck to her this weekend as she graduates from the University of Southern Maine.  We look forward to working with her for a few more months, before she begins graduate school in nutrition at New York University.

Speaking of helpful information, if you live in the Belfast area, check out the Midcoast Maine Women's Health Conference today (Friday, May 15) & tomorrow (Saturday, May 16).  I will be there for Walk with the Doc (WWTD) at 12:45 p.m. 

As I describe in the most recent issue of The Maine Switch, we have a local WWTD that originates at the Sparhark Mill in Yarmouth. Why am I traveling two hours north for for this special version of WWTD? In addition to being the medical advisor for the MaineHealth WOW! Program (mentioned in an earlier post), I am also the medical advisor for the MaineHealth Learning Resource Centers.  The Learning Resource Centers will be well-represented at the Midcoast Maine Women's Health Conference.

I can't promise you coconuts at this conference, but there will be lots of important health tips--not to mention the chance to join me for WWTD. 

Hope you can make it!

Asparagus--WOW!

Thanks to Barbara Kingsolver's Animal, Vegetable, Miracle, last year I learned that it takes three seasons for asparagus to grow. Recently I learned why this popular spring vegetable is worth waiting for. According to our WOW! intern, Kelly Ahearn, asparagus is high in the antioxidant glutathione.  Glutathione helps the liver detoxify certain substances and release them into the urine. 

Apparently asparagus is a lean, green, detoxifying machine. 

When Kelly asked me for a WOW! recipe that showcased this long-legged veggie, I came up with the following:

Asian Stir-Fried Asparagus          

                    2 lb asparagus
                    2 Tbsp peanut oil
                    2 Tbsp minced garlic
                    2 Tbsp minced fresh ginger
                    2 Tbsp water
                    1 Tbsp low-sodium Shoyu soy sauce (available in the Asian section)
                    2 Tsp dark sesame oil
                    1 Tbsp sesame seeds
                    freshly ground sea salt and pepper, to taste

Trim asparagus and place in a large pot of lightly salted boiling water for 2 minutes.  Remove and quickly submerge in cold water. Cut into 1 inch pieces. 

Place sesame seeds in a small, dry skillet over medium heat.  Stir frequently, until seeds begin to release a pleasant "toasted" smell.  This will take 2-5 minutes.  Remove from heat and set aside.

Pour peanut oil in a large skillet over medium heat.  Add garlic and ginger. Stir fry for 30 seconds. Turn heat to high.  Add asparagus and stir fry for 5 minutes, until just beginning to brown.  Add water and soy sauce. Continue to cook until asparagus is just tender (approximately 5 minutes). Stir in sesame oil and sprinkle with sesame seeds.

Serve over brown rice or other whole grain.

Click here for ideas about growing, choosing and using asparagus.

Are you a stir fry fan? Check out this post, which has a delicious soba noodle recipe.  It also discusses the benefits of the healthful whole grain, buckwheat.

Scenes from a Backyard

My thumb is not even vaguely green.  When plants grow at my house, it is despite my care.  This is why I was somewhat surprised to find things actually thriving in my backyard recently.  In addition to the hearty rhododendron (seen above) that had been planted by the house's previous owners, I found some greenery that I had intentionally put in the ground. 

In my herb "micro-garden" I came across...

 catnip,

oregano,

 and parsley.

Sweet bleeding hearts peaked out from under green leaves,

and delicate lawn flowers clustered nearby.

Venturing back into the house, I found my lovely Mothers' Day azaleas (from my own mother, appropriately enough), basking on the back porch...

and a bouquet from hubbie dearest adorning the dining room table.

An amazing array of pleasing green for someone whose thumb is anything but.

Ramp it Up!

Got ramps?  It's admittedly a little late for this spring find, but as I mentioned in an earlier post, I happened across some in our local Whole Foods and just had to try these Appalachian "wild leeks."

Using a recipe that we originally developed using summer scapes, we pulled together an easy pesto.  Although technically not basil season, we used a bunch that had been locally grown by Olivia's Garden.

Pesto with Spring Ramps

• 3 ramp shoots, washed and chopped, with leaves removed
• 1/2 cup extra virgin olive oil, plus 1 Tbsp
• 1 cup ramp leaves, washed
• 3 cups of packed fresh basil leaves
• 1/2 cup toasted pinenuts
• 1/4 tsp ground sea salt, or to taste
• freshly ground black pepper, to taste

Heat 1 Tbsp olive oil in a saucepan over medium heat.  Add ramp shoots and saute until translucent, approximately 3-5 minutes.

Place the sauteed shoots and leaves in a food processor and mince well. Add basil and do the same.

Add pinenuts and continue to blend until the nuts are ground.

Drizzle in the olive oil, with machine running, until a desired consistency is reached.  Season to taste with salt and pepper.

Refrigerate for up to a week in a sterile jar.  Cover with a layer of olive oil to minimize discoloration of the basil.

For Sophie's First Communion Party, we showcased our ramp pesto along with our dandelion green salad and steamed fiddleheads.  Note that we used canned beans in order to keep this side dish simple, but dried beans could easily be substituted.

Ramp Pesto with White Beans

• 2 cans organic Great Northern Beans (or other white beans)
• 1/2 cup ramp pesto
• juice from 1/2 lemon
• sea salt & freshly ground black pepper, to taste

Rinse beans well.

Fold pesto and lemon juice into the beans.  Season with salt and pepper.  Refrigerate for at least 1/2 hour.

Serve on an attractive platter.