Who Wants to See a Magic Trick?

I may not have mentioned this, but I am an amateur magician. For my next trick I will transform boring, ordinary foods into a delicious concoction of culinary delights!

Item 1: flaky white fish, such as cod, sole, or halibut

Item 2: brown rice

Item 3: vegetables

Watch very carefully as I marinate the fish in olive oil, minced onion, oregano, paprika, and salt (enough of each to create a light dusting on each side of the fish) for an hour, then grill for approximately 10 minutes, depending upon the thickness of the fish.

All afternoon I have been soaking a cup of brown rice, which has removed the phytic acid that interfere with nutrient absorption and also reduced the rice's cooking time. The longer you soak, the less time you have to cook. I soaked for about four hours, so the rice cooked in about 20-30 minutes.

I've always found brown rice boring, so time for a little magic! Mix in with the rice a little olive oil or butter (pasture butter is best), about a tablespoon of ground coriander seed, a tablespoon of Herbes de Provence, a teaspoon of curry, and a teaspoon of salt.

While the fish is grilling, I chop one shallot and saute it in olive oil on medium heat for two minutes. I thinly slice one carrot diagonally and saute it with the shallots for three minutes, covered, then add one cup sliced summer squash (local from John's Island!) and saute another three minutes. Add more olive oil, water, or a little chicken broth to help the veggies cook and keep them from sticking to the pan. Finally, add kale--I chose both lacinto and red kale--and stir frequently for another 2-3 minutes until lightly cooked. Sprinkle with Herbes de Provence, coriander, and salt.

Voila! A beautiful, healthy, delicious meal!

I'm trying to make recipes downloadable in PDF format, but for now, they are listed below:

Sole with Oregano and Paprika (serves 4)
1 lb sole or other flaky white fish such as code or halibut
2 Tbsp olive oil
1 Tbsp each paprika, oregano, and salt

Coat fish in olive oil, then dust each side with spices. Turn to coat and marinate at least 1 hour. Grill or bake in oven approx 10-12 minutes or until opaque, turning once.

Not-so-boring Brown Rice (serves 4)
1 cup brown rice
1 Tbsp butter or olive oil
1 Tbsp each ground coriander seed and Herbes de Provence
1 tsp curry
1 tsp salt
kombu seaweed (optional)

Soak rice in water at least one hour, then rinse and bring to boil with two cups fresh water. Add a strip of kombu seaweed for additional nutrients. Cook 20-30 minutes, depending upon how long rice has soaked. Remove seaweed and discard. Add butter, herbs, and salt. Mix and serve.

Multicolored Summer Vegetable Sautee (serves 4)
1 small shallot, diced
2-3 Tbsp olive oil
1 cup chicken broth (optional)
2-3 organic carrots, diced diagonally
1 cup summer squash, sliced
2 cups lacinto kale (approx half a bunch)
2 cup red kale (approx half a bunch)
1 Tbsp Herbes de Provence
2 tsp ground coriander seed
1 tsp salt

Saute shallot in olive oil on medium heat for two minutes. Add carrots and saute for three minutes, covered, then add summer squash and saute another three minutes. Add more olive oil or chicken broth or water to help the veggies cook and keep them from sticking to the pan. Finally, add kale and stir frequently for another 2-3 minutes until lightly cooked. Sprinkle with Herbes de Provence, coriander, and salt.

10 Foods You Should Always Have in Your Pantry (that you probably don't)

These are not in any particular order, and obviously, this list is far from complete. However, if you have these pantry staples at all times, you’ll have the basis for a tasty, healthy meal once you add fresh vegetables and protein.

1. 1. Coconut oil

Unlike olive or vegetable oils, coconut oil is safe for cooking at high temperatures, along with butter. It is a source of healthy fat and does not flavor foods with a coconut taste.

2. Kombu seaweed

These long strips of dried seaweed contain valuable minerals that are missing from our soil and from iodized salt. The best way to cook with kombu is to add it to a pot of rice or other grain that soaks up water, or to soup. Once the rice or soup is done, discard the seaweed; the minerals remain behind. Add kombu to the following recipes:

· Golden Rice

· Spring Chicken Soup

3. Quinoa

This grain (pronounced keen-wa) is gaining popularity, and rightly so. It’s got a delicious, fresh flavor and a unique texture—and it’s a complete source of protein. Quinoa can be substituted for almost any grain in almost any recipe. It should be rinsed thoroughly before cooking.

· Quinoa Tabouleh (now that summer’s here, this is a refreshing, and easy recipe)

· Try these Quick Serving Ideas for quinoa.

· Quinoa Kitchen

4. Coconut milk (full-fat)

The natural milk replacement, coconut milk can be used in smoothies, over cereal, even in coffee! It’s a great liquid base for cooking meat along with some well-placed spices.

· Brazilian Chicken (ignore the “light” in front of the coconut milk)

· Thai Kitchen brand recipes

5. No-salt-added canned beans

If you have time and foresight to soak dry beans overnight, great! If not, a no-salt-added canned bean is a great basis for a meal, whether it be chili, tacos, huevos rancheros, or your own concoction.

· Three Bean Tacos are a great summer meal. Add some sautéed kale instead of iceburg lettuce.

· Quinoa, Mango, and Black Bean salad gets you double points!

6. Brown basmati rice or wild rice blend

Brown basmati rice has a richer flavor than regular old brown rice, and it’s full of nutrients. To break down the phytic acid in rice that saps calcium, soak rice for an hour before cooking, then detract 10-20 minutes from cook time.

· Coconut rice is a great side to accompany Indian or Thai food.

· Brown Basmati Pilaf

7. Canned salmon (wild Alaskan)

Salmon is a great way to get omega-3s—and some variety from tuna. Recipe ideas are salmon patties for breakfast, curried salmon salad for lunch, and salmon meatloaf for dinner.

· Salmon Patties (try using oat bran instead of bread crumbs)

· Curried Salmon Salad

8. Stevia

Stevia is a natural, plant-based, calorie-free sweetener that has none of the acid-producing effects of sugar. The best form is Stevia in the Raw, which is less processed. Check out their Recipe Section. You can use stevia in everything from beverages to desserts to sauces.

9. Rice noodles

Rice noodles are a great gluten-free substitute for regular pasta. You can get spaghetti or linguini thickness. Add your favorite pasta sauce (be sure to check the ingredients label for soy oils and high-fructose corn syrup) or try one of the recipes below.

· Vietnamese Rice Noodle Salad. Try a different sweetener with this recipe—stevia, maple syrup, local honey, or sugar in the raw.

· Tofu Stir-fry. Be sure to use coconut oil instead of canola oil in this recipe, and again, a sugar alternative is a good choice.

10. Almond butter

Since many people are allergic to peanut butter, almond butter is a great substitute for sandwiches and recipes.

Other resources:

http://www.nourishingourchildren.org/

· This site should be named “Nourishing Ourselves.” Great for adults as well as kids!

http://www.realsimple.com/food-recipes/index.html

· Recipes are great for families, though they do include vegetables oils and packaged foods in some recipes. You can sign up for a daily recipe e-mail. Use or delete!

http://www.realmilk.com/where4.html#sc

· Sources for raw milk in South Carolina.

http://www.eatingwell.com

· The site of the magazine by the same name, this site contains whole food recipes.

http://nourishedkitchen.com

· A gourmand’s health dream.

http://nourishingyoursoberself.com/

· Focuses not only on drugs and alcohol but caffeine and food addictions.