Better Living Through Local Foods
As a holistic nutritional health coach and local foods enthusiast, I would rarely be advising people to eat Raw in the fall. Luckily for me, I got invited to do a raw food demo at the South Shore Celebration! on Saturday October 6th at the Marshfield Fairgrounds and luckily for everyone, the weather turned out to be almost summer-like, so my raw foods did not seem out of season. During the weeks leading up to the fabulous celebration of the local fall harvest and sustainable living, I did a bit of research and development into the land of raw foods. The health benefits of raw foods primarily stem from the fact that no nutrients, vitamins and enzymes are destroyed by cooking.
One of the first things I made was a raw beet salad which totally benefited from all the fresh herbs I still have growing on my back deck, and of course beets are available at the local farmers’ markets and CSA’s.
Raw Beet Salad
Adapted from www.Food52.com by saenyc, Serves 4
1 minced shallot
2 T balsamic or red wine vinegar
1 pound beets (Larger are easier to grate)
½ t sea salt
½ t fresh-ground black pepper
1 ½ t strong mustard
1 ½ T Extra Virgin Olive Oil
1 T chopped fresh herbs ( I used lemon thyme, parsley, hot oregano, chives…)
1. Place minced shallot in bowl you’ll prepare the dressing in (and I added grated beets to dressing even though you could pour dressing over grated beets.)
2. Add vinegar to shallots and let stand 30 minutes or more.
3. Peel and trim the beets and then grate over large bowl. Let sit for 10 minutes or so. Drain excess beet juice (or drink up for you health!)
4. Add salt, pepper, mustard and olive oil to vinegar mixture and whisk until combines.
5. Add fresh herbs and mix once more.
6. Combine beets and dressing; serve or refrigerate for later.
Raw Broccoli Salad
The following recipe has now become a standby for me, after I bought the seasonal cookbook from Kripalu last summer. This raw broccoli salad has just a few ingredients, and I was able to use out local honey from Queen Bee Honey in Pembroke www.queenbeehoney.com and fresh local broccoli from South Shore Organics.
(adapted from Executive Chef Deb Morgan, Kripalu), Serves 8
6 T extra-virgin olive oil
4 T finely minced red onion
2 T apple cider vinegar
3 t raw honey
1 t Dijon mustard
½ t sea salt
5 C finely chopped broccoli florets
½ C sunflower seeds
½ C raisins
½ C chopped raw cashews
Whisk the dressing ingredients together in a large mixing bowl. Add the salad ingredients and toss until well blended.
- Broccoli is high in Vitamins C and K, as well as calcium. Since Vitamin C is water soluble, the nutrients are preserved when the food is uncooked (or not heated above 120 °.)
- Sunflower seeds are high in Vitamin E and both nuts and seeds contain “good” fats, meaning they do not raise cholesterol levels.
Katherine Rossmoore is a health and wellness coach, food lover, yoga teacher and writer. Find her at www.betterlivingthroughfoods.com or “like” her on Facebook Better Living Through Foods Health Coaching.