Vegan Pesto

This recipe is based on How to Make Pesto like an Italian Grandmother from 101 Cookbooks. It’s been approved by my Dad, who makes a mean non-vegan pesto.

The Italian grandmothers might be horrified that I use a food processor, but it works for us and tastes delicious.

Pesto

 

  • 1 large bunch of basil, leaves only, washed and dried
  • roughly 3/4 cup cashews or pumpkin seeds (ground) 
  • 2 medium cloves of garlic (or 6 green onions)
  • one small handful of raw pine nuts (for garnish)
  • a few tablespoons of extra-virgin olive oil
  • ½ teaspoon sea salt
  • Squeeze of ½ lemon
  • optional 1 tablespoon dulse
  • optional 2 tablespoons hemp seeds

Grind your cashews or pumpkin seeds into a meal in the food processor. Add remaining ingredients except for the pine nuts and pulse until blended. Remove from food processor and drizzle with olive oil. Add pine nuts. Or mix with noodles. Enjoy!

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Peppermint

We had a great peppermint harvest this year. I thought to share some fun facts about peppermint.
PeppermintThe Power of Peppermint: 15 Health Benefits Revealed

By Sayer Ji, posted on greenmedinfo.com 03/15/2013

A favorite herbal medicine of the ancients, peppermint leaves have been found in Egyptian pyramids dating back to 1,000 BC. Modern scientific investigations have now confirmed that this remarkable plant has over a dozen healing properties.

In our continuing effort to educate folks to the vast array of healing agents found in the natural world around us, we are excited to feature peppermint, a member of the aromatic mint family that you may already have squirreled away somewhere in your kitchen cupboard. While most have experienced peppermint as a flavoring agent, or perhaps as a comforting cup of herbal tea, few are aware of its wide range of experimentally confirmed therapeutic properties.

The ancients certainly were aware of the mint family’s medicinal value, having been used as herbal medicines in ancient Egypt, Greek and Rome thousands of years ago.[i] Dried peppermint leaves have even been found in several Egyptian pyramids carbon dating back to 1,000 BC.

Today, modern scientific investigations are revealing an abundance of potential health benefits associated with the use of different components of the peppermint plant, including aromatherapeutic, topical and internal applications.

Most of the human research on peppermint performed thus far indicates this plant has great value in treating gastrointestinal disorders, including:

Irritable Bowel Syndrome – Since the late 90′s it was discovered that enteric-coated peppermint oil capsules are safe and effective in the treatment of this increasingly prevalent disorder.[ii] This beneficial effect extends to the pediatric community. In one children’s trial 75% of those receiving peppermint oil had reduced severity of pain associated with IBS within 2 weeks.[iii] Another 2005 trial in adults concluded that “Taking into account the currently available drug treatments for IBS Peppermint oil (1-2 capsules t.i.d. over 24 weeks) may be the drug of first choice in IBS patients with non-serious constipation or diarrhea to alleviate general symptoms and to improve quality of life.”[iv] In another 2007 trial 75% of patients receiving peppermint oil saw an impressive 50% reduction of “total irritable bowel syndrome score.”[v] Most recently, a study published January of this year found that peppermint oil was effective in relieving abdominal pain in diarrhea predominant irritable bowel syndrome.[vi]

Colonic spasm – Peppermint oil has been studied as a safe and effective alternative to the drug Buscopan for its ability to reduce spasms during barium enemas.[vii] [viii]

Gastric Emptying Disorders – Peppermint has been found to enhance gastric emptying, suggesting its potential use in a clinical setting for patients with functional gastrointestinal disorders.[ix]

Functional dyspepsia – A 2000 study published in the journal Ailment Pharmacology and Therapy found that 90 mg of peppermint oil and 50 mg of caraway oil resulted in 67% of patients reporting “much or very much improved” in their symptoms of functional dyspepsia. [x]

Infantile Colic: A 2013 study found that peppermint is at least as effective as the chemical simethicone in the treatment of infantile colic.[xi]

Other studied applications include:

Breastfeeding Associated Nipple Pain and Damage: A 2007 study found that peppermint water prevented nipple cracks and nipple pain in breastfeeding mothers.[xii]
Tuberculosis: A 2009 study found that inhaled essential oil of peppermint was able to rapidly regress tuberculous inflammation, leading the authors to conclude: “This procedure may be used to prevent recurrences and exacerbation of pulmonary tuberculosis.”[xiii]

Allergic rhinitis (hay fever): A 2001 preclinical study found that extracts of the leaves of peppermint inhibit histamine release indicating it may be clinically effective in alleviating the nasal symptoms of allergic rhinitis.[xiv]

Shingles Associated Pain (Post-Herpetic Neuralgia): A 2002 case study found that topical peppermint oil treatment resulted in a near immediate improvement of shingles associated neuropathic pain symptoms; the therapeutic effects persisted throughout the entire 2 months of follow-up treatment. [xv]

Memory problems: A 2006 study found that the simple aroma of peppermint enhances memory and increases alertness in human subjects.[xvi]

Chemotherapy-Induced Nausea: A 2013 study found that peppermint oil was found to be effective in reducing chemotherapy-induced nausea, and at reduced cost versus standard drug-based treatment.[xvii]

Prostate Cancer: Preclinical research indicates that peppermint contains a compound known as menthol which inhibits prostate cancer growth.[xviii] [xix]

Radiation Damage: Preclinical research indicates peppermint protects against radiation-induced DNA damage and cell death.[xx] [xxi]

Herpes Simplex Virus Type 1: Peppermint has been found to have inhibitory activity against acyclovir-resistant Herpes Simplex virus type 1.[xxii] [xxiii]

Dental Caries/Bad Breath: Peppermint oil extract has been found to be superior to the mouthwash chemical chlorhexidine inhibiting Streptococus mutans driven biofilm formation associated with dental caries.[xxiv] [xxv]

This may explain why powdered peppermint leaves were used in the Middle Ages to combat halitosis and whiten teeth.

Peppermint is actually a hybridized cross between Water Mint (Mentha aquatica) and Spearmint (Mentha spicata),[xxvi] the latter of which has also been researched to possess remarkable therapeutic properties, such as the ability to exert significant anti-androgenic effects in polycystic ovarian syndrome[xxvii] and ameliorating the related condition of mild hirsutism, marked by excessive hair growth in females.[xxviii]

Like all plant medicines, extreme caution must be exercised when using extracts and especially essential oils. Also, remember that more is not always better. A recent study on the use of rosemary in improving cognitive performance in the elderly found that a lower ‘culinary’ dose (750 mg) was not only more effective in improving cognition (as measured by memory speed) than a higher dose, but the highest dose (6,000 mg) had a significant memory impairing effect.[xxix] This illustrates quite nicely how less can be more, and why an occasional nightly cup of peppermint tea may be far superior as preventive strategy than taking large ‘heroic’ doses of an herb only after a serious health problem sets in.

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Resources
[i] A. Sustrikova, I. Salamon, Essential oil of peppermint (Mentha x piperita L.) from fields in Eastern Slovakia., 2004: Zahradnictvi Horticultural Science 31(1): 31-36
[ii] J H Liu, G H Chen, H Z Yeh, C K Huang, S K Poon. Enteric-coated peppermint-oil capsules in the treatment of irritable bowel syndrome: a prospective, randomized trial. J Gastroenterol. 1997 Dec;32(6):765-8. PMID: 9430014
[iii] R M Kline, J J Kline, Di Palma J, G J Barbero. Enteric-coated, pH-dependent peppermint oil capsules for the treatment of irritable bowel syndrome in children. J Pediatr. 2001 Jan;138(1):125-8. PMID: 11148527
[iv] H G Grigoleit, P Grigoleit. Peppermint oil in irritable bowel syndrome. Phytomedicine. 2005 Aug;12(8):601-6. PMID: 16121521
[v] G Cappello, M Spezzaferro, L Grossi, L Manzoli, L Marzio. Peppermint oil (Mintoil) in the treatment of irritable bowel syndrome: a prospective double blind placebo-controlled randomized trial. Dig Liver Dis. 2007 Jun;39(6):530-6. Epub 2007 Apr 8. PMID: 17420159
[vi] M S Alam, P K Roy, A R Miah, S H Mollick, M R Khan, M C Mahmud, S Khatun. Efficacy of Peppermint Oil in Diarrhea Predominant IBS – A Double Blind Randomized Placebo – Controlled Study. Mymensingh Med J. 2013 Jan ;22(1):27-30. PMID: 23416804
[vii] M J Sparks, P O’Sullivan, A A Herrington, S K Morcos. Does peppermint oil relieve spasm during barium enema? Br J Radiol. 1995 Aug;68(812):841-3. PMID: 7551780
[viii] T Asao, H Kuwano, M Ide, I Hirayama, J-I Nakamura, K-I Fujita, R Horiuti. Spasmolytic effect of peppermint oil in barium during double-contrast barium enema compared with Buscopan. Clin Radiol. 2003 Apr;58(4):301-5. PMID: 12662951
[ix] Masahiko Inamori, Tomoyuki Akiyama, Keiko Akimoto, Koji Fujita, Hirokazu Takahashi, Masato Yoneda, Yasunobu Abe, Kensuke Kubota, Satoru Saito, Norio Ueno, Atsushi Nakajima. Early effects of peppermint oil on gastric emptying: a crossover study using a continuous real-time 13C breath test (BreathID system). J Gastroenterol. 2007 Jul;42(7):539-42. Epub 2007 Jul 25. PMID: 17653649
[x] B May, S Köhler, B Schneider. Efficacy and tolerability of a fixed combination of peppermint oil and caraway oil in patients suffering from functional dyspepsia. Aliment Pharmacol Ther. 2000 Dec;14(12):1671-7. PMID: 11121917
[xi] João Guilherme Bezerra Alves, Rita de Cássia Coelho Moraes de Brito, Telma Samila Cavalcanti. Effectiveness of Mentha piperita in the Treatment of Infantile Colic: A Crossover Study. Evid Based Complement Alternat Med. 2012 ;2012:981352. Epub 2012 Jul 12. PMID: 22844342
[xii] Manizheh Sayyah Melli, Mohammad Reza Rashidi, Abbas Delazar, Elaheh Madarek, Mohammad Hassan Kargar Maher, Alieh Ghasemzadeh, Kamran Sadaghat, Zohreh Tahmasebi. Effect of peppermint water on prevention of nipple cracks in lactating primiparous women: a randomized controlled trial. Int Breastfeed J. 2007;2:7. Epub 2007 Apr 19. PMID: 17442122
[xiii] V A Shkurupiĭ, O A Odintsova, N V Kazarinova, K G Tkrachenko. [Use of essential oil of peppermint (Mentha piperita) in the complex treatment of patients with infiltrative pulmonary tuberculosis]. Virol J. 2009 Jan 20;6:8. PMID: 17128800
[xiv] T Inoue, Y Sugimoto, H Masuda, C Kamei. Effects of peppermint (Mentha piperita L.) extracts on experimental allergic rhinitis in rats. Biol Pharm Bull. 2001 Jan;24(1):92-5. PMID: 11201253
[xv] Simon J Davies, Louise M Harding, Andrew P Baranowski. A novel treatment of postherpetic neuralgia using peppermint oil. Clin J Pain. 2002 May-Jun;18(3):200-2 PMID: 12048423
[xvi] Mark Moss, Steven Hewitt, Lucy Moss, Keith Wesnes. Modulation of cognitive performance and mood by aromas of peppermint and ylang-ylang. Nutr Cancer. 2006;55(1):53-62. PMID: 18041606
[xvii] Z Tayarani-Najaran, E Talasaz-Firoozi, R Nasiri, N Jalali, Mk Hassanzadeh. Antiemetic activity of volatile oil from Mentha spicata and Mentha× piperita in chemotherapy-induced nausea and vomiting. Ecancermedicalscience. 2013 ;7:290. Epub 2013 Jan 31. PMID: 23390455
[xviii] Eun-Jung Park, Su-Hwa Kim, Byung-Joo Kim, Sung-Young Kim, Insuk So, Ju-Hong Jeon. Menthol Enhances an Antiproliferative Activity of 1alpha,25-Dihydroxyvitamin D(3) in LNCaP Cells. J Clin Biochem Nutr. 2009 Mar;44(2):125-30. Epub 2009 Feb 28. PMID: 19308266
[xix] Su-Hwa Kim, Joo-Hyun Nam, Eun-Jung Park, Byung-Joo Kim, Sung-Joon Kim, Insuk So, Ju-Hong Jeon. Menthol regulates TRPM8-independent processes in PC-3 prostate cancer cells. Biochim Biophys Acta. 2007 Apr;1770(4):659-65. Epub 2006 Nov 23. PMID: 18955132
[xx] Hanaa A Hassan, Hani S Hafez, Mona S Goda. Mentha piperita as a pivotal neuro-protective agent against gamma irradiation induced DNA fragmentation and apoptosis : Mentha extract as a neuroprotective against gamma irradiation. Cytotechnology. 2013 Jan ;65(1):145-56. Epub 2012 Sep 21. PMID: 23011739
[xxi] Ravindra M Samarth, Meenakshi Samarth. Protection against radiation-induced testicular damage in Swiss albino mice by Mentha piperita (Linn.). Basic Clin Pharmacol Toxicol. 2009 Apr;104(4):329-34. PMID: 19320637
[xxii] Silke Nolkemper, Jürgen Reichling, Florian C Stintzing, Reinhold Carle, Paul Schnitzler. Antiviral effect of aqueous extracts from species of the Lamiaceae family against Herpes simplex virus type 1 and type 2 in vitro. Planta Med. 2006 Dec;72(15):1378-82. Epub 2006 Nov 7. PMID: 17091431
[xxiii] A Schuhmacher, J Reichling, P Schnitzler. Virucidal effect of peppermint oil on the enveloped viruses herpes simplex virus type 1 and type 2 in vitro. Phytomedicine. 2003;10(6-7):504-10. PMID: 13678235
[xxiv] Iraj Rasooli, Shojaedin Shayegh, Massoud Taghizadeh, Shakiba Darvish Alipoor Astaneh. Phytotherapeutic prevention of dental biofilm formation. Phytother Res. 2008 Sep;22(9):1162-7. PMID: 18729251
[xxv] Shojaedin Shayegh, Iraj Rasooli, Massoud Taghizadeh, Shakiba Darvish Alipoor Astaneh. Phytotherapeutic inhibition of supragingival dental plaque. Nat Prod Res. 2008 Mar 20;22(5):428-39. PMID: 18404563
[xxvi] The Complete Illustrated Book of Herbs, Alex Frampton, The Reader’s Digest Association, 2009
[xxvii] Paul Grant. Spearmint herbal tea has significant anti-androgen effects in polycystic ovarian syndrome. A randomized controlled trial. Phytother Res. 2009 Jul 7. PMID: 19585478
[xxviii] Mehmet Akdoğan, Mehmet Numan Tamer, Erkan Cüre, Medine Cumhur Cüre, Banu Kale Köroğlu, Namik Delibaş. Effect of spearmint (Mentha spicata Labiatae) teas on androgen levels in women with hirsutism. Phytother Res. 2007 May;21(5):444-7. PMID: 17310494
[xxix] Andrew Pengelly, James Snow, Simon Y Mills, Andrew Scholey, Keith Wesnes, Leah Reeves Butler. Short-term study on the effects of rosemary on cognitive function in an elderly population. J Med Food. 2012 Jan ;15(1):10-7. Epub 2011 Aug 30. PMID: 21877951

 

Sweet and Sour Cauliflower

IMG_9135This is a quick, Asian-inspired dish that helps to use up some kitchen items you may have left-over from other meals. Great with rice, cauliflower rice and beans.

  • 3.5 T sesame oil
  • 1/2 t Date Lady Balsamic Date Vinegar
  • Sea salt to taste
  • 3/4 C prepared marinara sauce
  • 1/3 C apple juice
  • half a head of cauliflower (chopped to large bite-sized pieces)
  • other veggies (we’ve used radishes and onions)
  • 1 T ume plum vinegar
  • dulse to taste (optional)

Simmer oil, date vinegar, and salt in a preheated deep skillet. Add the veggies, cauliflower, marinara and apple juice. Simmer until the cauliflower is tender. Remove from heat and add ume vinegar and dulse (& salt) to taste. Let rest to mingle flavors. Enjoy

IMG_9145IMG_9146IMG_9148IMG_9149

 

 

 

Atakilt Wat {Ethiopian Cabbage}

Ethiopian Cabbage
Atakilt wat with socca and sautéed portobellos

I’ve made some alterations, but the core recipe is from Iwaruna.com’s Atakilt Wat. Thank you for sharing it!

This simple combination of earthy and healing food will warm your heart and fill your belly.  Typically served with basmati rice or a flatbread like injera, we sometimes use socca as our bread and serve with pineapple beets.

  • 3 T coconut oil
  • 1 large onion {diced into 1/2 to 1 inch pieces}
  • 3 cloves garlic
  • 1/2 to 3/4 inch of ginger root {grated}
  • 1/2 t turmeric powder
  • 1 T tomato paste
  • 1 pound green cabbage {about half a head} {cut into 1 to 2 inch chunks}
  • 3/4 pound gold or red potatoes {peeled and cut into 1 inch chunks}
  • 3/4 pound carrots {cut into 1 to 2 inch chunks}
  • juice from 1 lemon
  • sea salt {to taste}

Heat the oil in a large pot or iron casserole over high heat. Sauté the onion until translucent, about 10 minutes. Add the garlic and ginger, and stir for a minute or two until fragrant. Stir in the turmeric, tomato paste, cabbage, potatoes, carrots and salt. Cover, lower heat to medium-low, and cook until the thick vegetables have become tender, about 20 to 30 minutes. Stir every 5 to 10 minutes so that bits don’t stick and burn at the bottom of the pot. Adjust salt levels, if desired. Drizzle with lemon juice and let rest for 5 – 10 minutes before serving. Enjoy!

mad good: Praise, exclamation, delight; as in, "this food is maaaad goood!".