Monthly Archives: July 2014

Big Bowl of Michigan Awesome – Summer Edition

My new favorite lunch is an improvisational salad of Michigan produce. It’s filled with farm fresh fruits and veggies.

First make this simple dressing: one part MI honey, one part fresh squeezed lime juice, and one part mild Dijon mustard (I use Meijer Organics).

For the salad base, I shred zucchini, carrots, and celery in my food processor. I shred enough for a couple of lunches to save time. Then, each day I add whatever chopped veggies, fruits, nuts, and seeds I have on hand.

Here’s what I added recently:

Purple bell pepper

Sliced cucumber

Chopped peaches

Blueberries

Walnuts.

I add the dressing on top of the veggies and fruits topping it all off with the nuts/seeds.

Simple. Delicious. Michigan.

LEARN TO EAT LOCAL

big bowl summer with peaches and blueberries

summer big bowl with cherry tomatoes

MI RAWdyssey

It all began with smoothies; then the detox; finally raw food classes as I came across them. In 2013 I took a 4-day course and to become a Certified Raw Food Coach. I’m calling this my RAWdyssey. Click here to read about my 5-Day raw food detox experience. So, where DO you find healthy, bio-available, natural raw foods. Read on!

I’ve collected raw food resources from around Michigan. There are more than I thought there would be! They are below – please read on to get there. First, what is raw food? Basically, raw food is unprocessed nuts, seeds, (including buckwheat, wheat, oats, lentils, and beans) fruits, and vegetables (including sea vegetables, fermented vegetables, and sprouts) that have not been heated above 115 degrees. Above that temperature, the food has lost its enzymes – a great part of the nutrition. If it’s in a can, a jar, a bottle, or an aseptic container – it’s NOT raw. (That is, unless it’s specifically marked that way.)

Also eaten are herbs and spices, cold-pressed oils, and sauces such as tamari or coconut aminos. The beverages water kefir and kombucha are included as raw products. There are options for sweeteners: raw honey, agave nectar, coconut nectar, and xylitol made from birch. Many people (including myself) use natural maple syrup also.

Are you intrigued or thinking “I’ll never eat like that?” Either way, I hope you keep reading, because I don’t know anyone that eats 100% raw. I don’t plan to either.

But, the people who I know that eat raw – whether it’s an experiment or a major part of their diet – all feel better when they eat this way. Maybe it’s just because they are eating much less processed foods, or maybe it’s because of the enzymes. I expect that it’s both. But, I don’t even really care, because they feel better! Don’t think that you have to become a diet label; get to know your body and eat what sustains it.

So, when I eat raw is it just salads and smoothies? NO way! It can be as simple or complex as you want it to be. There are even packaged, raw foods available. Sure, I eat salads, I juice vegetables and fruits occasionally, and I drink a morning smoothie.

I also make wraps out of lettuce or collard greens. I make ‘pasta’ out of zucchini and experiment with sauces. Sometimes I grow my own sprouts; not just for salads, but I made a sprouted spelt crust for raw pizza. Then, there’s the incredible ‘cheeses’ made from nuts – some aged with probiotics. I’ve even made raw lasagna.

But, I’m a sugar addict, you say? No problem! Chocolate is sold in its raw form. You may have never experienced REAL, unadulterated chocolate. It’s fabulous and can be made into many types of candies and desserts. A cheesecake can be made out of cashew cream.

Below is a list of MI based sources for raw food. Also, if you are interested and on Facebook request to be added to my private raw food group. We share recipes and experiences on the page.

Michigan Producers

Cold Press Juice Co, Holland: Mail order juices and teas.

Cultured Love, Grand Rapids: naturally fermented food

Drought, Plymouth and Detroit: packaged, raw juices

Evergreen Market, Williamsburg: kale chips

Go Forever Bars: energy bars

Hampshire Farms, Kingston: sunflower, flax, wheat, flax, buckwheat, and oats; sold at the farm or at the Detroit Eastern or Royal Oak Farmers Markets

Jenergy Bar: energy bars

Kaleamazoo chips: kale chips

Living Zen Organics: kale chips and other treats made at the Detroit Zen Center

Raw Foodie Superfoods: kale chips and sprouted seeds

Raw Honey

Rawsome Delights & Delectables by Candice Cullen: desserts

Red Pepper Foods, Plymouth: – raw crackers and tortilla chips. Some of the ingredients are from locally grown ingredients from local farms.

Rightfully Raw, Washington: desserts and snacks.

The Brinery, Ann Arbor: raw, fermented foods – full of probiotics to promote digestive health – such as pickles and sauerkraut. Owner, David Klingenberger, said, “This is truly the way our ancestors ate vegetables in the winter.”

Wheatgrass and Sprouts, Troy: online sales of wheat grass, sprouts, seeds, and supplies

Unity Vibration Kombucha

Courses/Coaches
Annual Raw Food Expo

Audrey Byker

Bodylistics, Royal Oak

Creative Health Institute, Union City

Heal Yourself Institute, Royal Oak

Molly Marshall, Certified Raw food Chef, Educator, and Consultant in the Detroit area: Available for raw food parties at your home, invite your friends…learn how to become a little more “raw” and support each other in the journey. Hourly personalized consultations for how to bring more of a raw lifestyle into your home. Group classes and phone consultations. Contact: molly3marshall at gmail.com.

The Raw Food Express, Saginaw

The Tree House for Earths Children, Farmington. Also have Sunday Brunch event the third Sunday of the month.

Peoples Food Co-op, Ann Arbor: check their calendar of events for occasional raw food classes

SIP Organic Juice Bar, Grand Rapids: check their calendar of events for occasional raw food classes

Theresa Hogerheide (me), Grand Rapids: contact me to join my raw food private Facebook page; available for classes and consultations

Blogs/ Books

A Raw Lifestyle, Rockford

Happy to be Raw

Living Simply Raw

MI Local Foodbeet (me!)

Raw on $10 a Day

Restaurants & Food Trucks
Amani’s, Dearborn (fresh juice on menu)

Anna’s House, Grandville: Added fresh juices/smoothies to their menu

BBOH 360, Grandville: juice bar and fitness center

Back 2 Roots, Ann Arbor: vegan and raw entrees and desserts

Bartertown Diner, Grand Rapids: fresh smoothies, semi-raw bowls

Be Well Lifestyle Café, Birmingham: fresh juices, smoothies, and elixirs

Beyond Juice, Birmingham

Cacao Tree Café, Royal Oak: restaurant and juice bar with specialty chocolates

Drought, Detroit and area

Edson Farms, Traverse City

Greenbox Juice Bar, Grandville

GreenSpace, Ferndale: NEW; opening September 2015; plant-based cafe featuring fresh juice

Health Hutt, Muskegon

Jacq n Diane’s Juice Box, Holly

Juicy Leaf, Kalamazoo

Lake Street Cafe in Oryana Food Co-op, Traverse City: grab and go kale salad, fresh juices and smoothies, desserts

Marie Catrib’s (fresh juice on menu), Grand Rapids

Natural View Market Smoothie Bar, Brighton

Pita Café, Birmingham (fresh juice on menu)

Raw Juice Company, Traverse City

Raw Organic Juice Bar, Novi

Seva – Juice Bar, Ann Arbor and Detroit

SIP Organic Juice Bar, Grand Rapids: fresh juices, smoothies, and elixirs, chia bowls and other meals, and energy bars

Smoothie Operator, Kalamazoo: attending markets and events. Check their calendar.

Sweetwater Café, Marquette: fresh carrot, orange, and grapefruit juices; the only fresh juice that I found in the Upper Peninsula

Terra GR, Grand Rapids: they will make a raw entree at your request (call ahead to verify)

The Clean Plate, Shelby Township: desserts from Cacao Tree

The Treehouse for Earth’s Children, Farmington

Total Health Foods Juice Bar, Wyandotte: fresh juices and smoothies

Try it Raw, Birmingham: take-out concept vegan café with limited seating

Urge  Juice, store in Berkley; kiosk in Birmingham, and available at farmers markets.

Zerbo’s, Livonia: juice bar within health food store

Stores that sell raw products
Michigan grocery, co-op, and health food stores are catching on that people want raw food products. The products, in addition to fresh produce, are typically raw crackers, cookies, kale chips, and energy bars. Some stores sell raw nuts and seeds (usually in bulk) and other products such as raw cacao (chocolate) and raw nut and seed butters.
D&W Knapp Crossings, Grand Rapids: This flagship store makes a point of bringing raw food to the Grand Rapids market.

Edson Farms, Traverse City: Fresh produce, raw ingredients, smoothie and juice bar, grab and go

Farmers Markets: lots of fresh fruits and vegetables, year round

Food Co-ops

Health Food Stores

Horrocks, Lansing: packaged fresh juices

Nourish Organic Market, Grand Rapids

Nutri-Foods, Royal Oak

Plum Market, Ann Arbor, Bloomfield, and Royal Oak

Zerbo’s, Livonia

Michigan Raw Food

 

It’s Time to Make Basil Pesto

Have enough basil yet? Now’s the time to make up some basil pesto for use year-round. This recipe can be made with traditional parmesan, vegan “parmesan”, or raw “parmesan” (for a fully raw pesto). Here’s my recipe for raw “parmesan”.

Ingredients
1-2/3 cups walnuts
10 cloves of garlic (or 15 garlic scapes)
1-2/3 cup extra virgin olive oil
2-1/2 cups parmesan
8 ounces basil leaves

Instructions
Combine garlic, oil, parmesan, and basil leaves in food process and pulse to a fine texture. Add the walnuts and pulse until desired texture.

Freeze in ice-cube trays. When frozen, store in an airtight freezer container.

LEARN TO EAT LOCAL

basil and garlic scapes for pesto

make pesto 1

making pesto 2

pesto cubes

Chia Bowls

I love these chia bowls for breakfast, lunch, dinner, or a snack. Chia seeds are loaded with protein, Omega 3 fats, and fiber. They plump up in liquid which makes these recipes like a pudding but without the cooking. I make either the cinnamon version or the chocolate version and add whatever fresh or frozen fruit I have on hand that sounds good.

But first, I make my own almond milk in my high-speed blender. You can also purchase almond milk or substitute a different non-dairy milk. To make the almond milk, soak ¼ cup raw almonds overnight (or for several hours); drain and rinse. Blend the almonds with 1 cup of water and 1 – 2 Medjool dates to create the milk.

Chocolate Chia Porridge
Ingredients:
12 ounces almond milk
1 Tablespoon cacao powder
1 Tablespoon raw honey or agave nectar
½ teaspoon ground coriander
1/3 cup chia seeds

Instructions:
Blend the milk, cacao powder, sweetener, and coriander until combined. Add the chia seeds and blend a couple of seconds until mixed. Pour into a bowl and refrigerate. The mixture will thicken in about 15 minutes. Top servings with nuts, seeds, and fruits.

Cinnamon Chia Porridge
Ingredients:
12 ounces almond milk
½ Tablespoon raw honey or agave nectar
1 heaping teaspoon cinnamon
½ teaspoon ground coriander
¼ teaspoon ground ginger
1/3 cup chia seeds

Instructions:
Blend the milk, sweetener, and spices until combined. Add the chia seeds and blend a couple of seconds until mixed. Pour into a bowl, cover, and refrigerate. The mixture will thicken in about 15 minutes. Top servings with nuts, seeds, and fruits.

 

Below are serving ideas.

LEARN TO EAT LOCAL

Cinnamon Chia Bowl with Michigan Apples and Walnuts

Cinnamon Chia Bowl with Michigan Strawberries

Chocolate Chia Bowl with Mixed Michigan Berries

Chocolate Chia Bowl with Michigan frozen Cherries and Coconut

Chocolate Chia Bowl with MI frozen Cherries and Coconut

Farm to Freezer

You’re ready to preserve some of Michigan’s bounty, right? Some Michigan produce is super simple to preserve by just washing and freezing. That’s it!!

A variety of Michigan fruits can be frozen for smoothies, snacks, and desserts year round: strawberries, cherries, pears, peaches, seedless grapes, and blueberries.

Freeze up shelled peas, shredded zucchini, bell peppers, hot peppers, tomatoes – even chopped onions, with little preparation time. The vegetables are good for use in cooking; you’d not put them on a salad, because they’ll be watery. But, the summer taste is still there!

It’s a simple process. Wash the produce listed above and remove stems, pits, and the like. If you are freezing a larger item such as pear or pepper, cut it into bit sized chunks. Tomatoes can be left whole.

Dab them dry. Then, let them sit on a towel for an hour or so to continue to dry off as much as possible. If they go into the freezer wet, I’ve found that they tend to frost up and get that dulled down ‘freezer-burned’ taste.

Put them on cookie sheets, in the freezer, making sure that the pieces are not touching each other. Freezing this way will ensure that they’re not stuck in a clump when you want to defrost them. When they’re frozen solid, put them in freezer containers for storage. Thaw them in the refrigerator or for a short time on the counter. I sometimes defrost food in my dehydrator, so they thaw quicker and with less moisture. Soft items, such as cherries, can be eaten frozen. If you have a high-speed blender, you often don’t need to thaw the fruit for smoothies.

For zucchini, shred it and freeze it in the amount you need in a recipe for zucchini bread or fritters.

For garlic scapes, cut them into several pieces and discard the flower head. Put the pieces of each scape in individual small plastic bags. Collect the small bags into a larger container and freeze. Use one or two – depending on how much garlic flavor you want in the dish – to replace a garlic clove.

Do this, and you’ll have fruits on hand for last minute desserts, tomatoes for stews, and you won’t have to eat those tasteless, imported, bell peppers found in stores during the winter.

frozen Michigan strawberries

frozen strawberries on tray

garlic scapes in individual bags for freezing

garlic scapes in individual bags for freezing

chopped onions to freeze

chopped onions to freeze

shredded zucchini to freeze

shredded zucchini to freeze

garlic scapes to freeze - remove flower head (upper right)

garlic scapes to freeze – remove flower head (upper right)

Cider for the People

So lately, I’ve been saying: Cider is the new beer. Why? Because the flavor is great, it’s gluten-free, and it’s as complex as craft beer and wine. Besides, everyone likes Michigan apples.

Recently I visited with Katie and Jason Lummen at The Peoples Cider Company in Grand Rapids. Their liquor license is barely one year old, but they have years of experience making hard cider. Katie’s dad made cider for years, and when Jason tasted it, he was hooked on the process and the flavor. After studying and traveling in England and Ireland, he started home brewing beer and cider as a hobby.

Then, he decided to get serious about it and visited Fulton Street Farmers market. He made connections for apples and the use of an apple press. Now, he purchases pressed juice from Hill Brothers Orchards on the Fruit Ridge near Grand Rapids. It arrives in a large container and the fermentation and conditioning process takes six months. In addition to the Michigan apples, the cider often includes Michigan sugar.

He named the company, The Peoples Cider Co., after Howard Zinn’s book A People’s History of The United States which tells the history of the US from the perspective of the working class rather than the elite.

The Peoples Cider Co. does not make ciders from other fruits. They do also make mead which is Michigan honey based.  The cider is available to drink on site at Georgio’s Pizza and Harmony Brewery – both in Grand Rapids.

Thanks to recent Michigan legislation, wine and cider producers can have tastings and sell at farmers markets. The Peoples Cider is part of the market’s Wednesday night market. It runs June through September from 4:00 pm to 7:30 pm. The Market is the ONLY retail place you can purchase The Peoples Cider right now.

Stop down to the Fulton Street Farmers Market on a Wednesday night to check out The Peoples Cider. They are selling tastes for only one dollar and will also fill howlers and growlers!

fermentation tanks

fermentation tanks

howler

howler

 

Jason Lummen at Fulton Street Farmers Market

Jason Lummen at Fulton Street Farmers Market

 

apple juice tank

apple juice tank

LEARN TO EAT LOCAL

Mini Cherry Pies

The National Cherry Festival in Michigan is in full swing! So, here’s a cherry pie recipe that I developed this spring using frozen cherries. It also works with fresh cherries. It’s easy to freeze cherries for future use. Just wash and pit them and place them on a cookie sheet in the freezer. When frozen, transfer to freezer containers.

Crust
1.5 cup chopped walnuts
1 cup chopped Medjool dates
1/2 cup dried coconut
2 teaspoons water

Combine in food processor until it starts to form a sticky, textured dough. Press into small muffin tin compartments along bottom and sides to create the crusts. Use about 2 heaping Tablespoons for each crust.

Filling
1 cup pitted tart cherries, fresh or frozen
1/2 cup pitted tart cherries cut into quarters, fresh or frozen
1/2 ripe banana
3 pitted, Medjool dates
Pinch of salt
Pinch of ground cardamom seeds

Place 1 cup cherries, the banana, dates, salt, and cardamom in a high-speed blender and blend until creamy. Put the mixture in a bowl and stir in the chopped cherries. Add the filling to the prepared crusts.

Freeze several hours (if you can wait that long). They can be eaten right out of the freezer. Makes 6 -7 servings. Or, make a double or triple batch and have dessert on hand by storing in the freezer.

You can also flip this recipe by placing the filling into small bowls and crumbling the crust on top to make mini fruit crisps. Store these in the refrigerator and eat within a few days. These will be more like a pudding.

cherry pie mini