For my daughter’s recent birthday I wanted something easy to make ahead that would allow us to have a blissful morning of watching her open gifts and chat with family on the phone. I originally planned for a Baked Oatmeal*, but suddenly wanted something with even more of a coffee cake texture. I simply added a cup of almond flour to my usual recipe and this Oatmeal Loaf was the scrumptious result. Imagine a crumbly flavorful coffee cake or a firmer than average Baked Oatmeal. It is easy to toss together the night before, the oats get a nice soak and as soon as one of us wakes up it goes in the oven. When it finishes baking, I glaze the top with a honey-butter-nutmeg sauce and it is complete. The best part is if you are gluten-free and not sensitive to oats this breakfast is completely gluten-free. And since there aren’t any gluten-free starches and refined flours in it, it is hearty healthy slightly sweet way to start your day.

In celebration of  spring’s bounty, I just had to put the two best friends, Strawberries & Rhubarb in the center of this loaf with a splash of golden honey & almond extract. You can incorporate them in to the batter instead, but I prefer the sweet & tangy layer in the middle. Of course, pears, berries, stone-fruit or apples would all have fun in place of the dynamic duo depending on the season.

Strawberry Rhubarb Oatmeal Loaf

serves six

3/4 cup rhubarb, roughly chopped

3/4 cup strawberries, sliced

1/4 cup honey, plus 1 tablespoon for the sauce on top.

1 teaspoon almond extract, divided

3 cups rolled oats, if gluten-free buy oats prepared safely

1 cup almond meal

2 teaspoons baking powder

2 tablespoons sugar

1/4 teaspoon nutmeg, divided in two pinches

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4 eggs

1 cup milk

1 cup plain yogurt

2 tablespoons butter, unsalted

Place the rhubarb, strawberries, half of the almond extract and honey in a bowl, reserving a tablespoon of honey for the glaze on top. Toss the fruit and set aside to macerate and become juicier.

Toss together the rolled oats, almond meal, baking power, sugar, half of the nutmeg and salt. Whisk together the eggs, milk, yogurt and the remaining almond extract. Fold these two together until the oats are well moistened. It will seem almost “too wet.”

Butter a loaf pan or your preferred baking dish. Plan to adjust the dish according to the number of servings you are planning. Fill with 2/3rds of the batter. Spread the fruit on top and then finish with the remaining batter. Allow at least a 1/2 inch of room, because this will rise slightly when baking.

This is easy to make up until this point and then chill in the fridge overnight. This gives the oats an opportunity to soak in the flavor and become softer.

Whether it is right away or the next morning, place the loaf in an oven and turn on to 375. Bake for about 40-50 minutes until the top is golden and the center feels relatively firm to the touch. It can still have a bit of spring, but it should not jiggle much in the center.

At this point, melt the remaining butter, tablespoon of honey and rest of the nutmeg in a skillet, drizzle across the top of the hot loaf.

Cut in slices and scoop out of the dish. The texture is softer than coffee cake, although firmer than most baked oatmeal.

*Subscribers to Lilly’s Table can access this link to my original Baked Oatmeal recipe.

Here in Colorado we’re not quite ready for harvest!

I was leading a medicinal plant walk today through the woods next to my daughter’s school, and one of the kids asked me “what’s the difference between a food and a medicine?”  Ah, I love it when people ask the right question!  In summary, especially when we’re talking about plants the basic difference is that you’re probably not going to be able to make a salad out of a medicinal plant because the chemical constituents are concentrated enough that if you eat enough of it to get caloric benefit it will be either too strong a taste or not good for you.  Another girl then asked the perfect follow-up question: “but can a plant be a food AND a medicine?”

Well of course.  There would be no use for this website otherwise, now would there?  So let’s talk today about one of my favorite medicinal foods; strawberries.  In my line of work, I get to see a good portion of what’s out there on the natural supplement market, either in my own research or through patients, friends, and acquaintances who share their favorites.  Of all the products I see, especially on the multilevel marketing lines, I most frequently see powders and drinks boasting that they contain “superfoods” that have such high concentrations of bioflavonoids just a shot a day will cure heart disease, prevent cancer, reverse diabetes and keep you endlessly young.

Mostly the superfoods in the products mentioned above are deep red and purple berries and fruits from foreign lands.  They do, no doubt, contain high level of antioxidant flavonoids, and these types of chemicals are extremely important for maintaining healthy artery walls and preventing reversing cellular and DNA damage that can lead to cancers.  However, we have super foods that are fresh and locally grown, often right here in our backyard.
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Strawberries are our first berries of the season here in North America, and they contain some of the highest concentration of bioflavonoids of any fruit in the world.  They often top the list of anticancer foods, and the anthocyanadins have been shown to be good at reducing inflammation and pain.  Because they have such high vitamin C content, it is best to eat them fresh and raw to maintain optimal nutritional value.

I do have to point out though, strawberries are one food that I highly recommend eating organic.  Strawberries are highly susceptible to mold and pests, so there are many possible pesticides and fungicides that may be used on strawberries.  Local strawberries are even better, because once they are on the truck, there will be an antifungal “bomb” released in the truck to keep them fresh for transport.  Some good news on this front is that just this March a commonly used pesticide, metlyl iodide, was pulled from the market for use in California.  Methyl iodide is a potent neurotoxin that has been shown to inhibit brain and nerve development for fetuses and young children.  Even so, strawberries are always on the list of the “dirty dozen” because over 60 possible chemicals are used in conventional production.

So, happy late spring to you–enjoy our first fruit of the season!  How lucky for us that we have strawberries as food, as medicine, as our very own superfood.

When I am eliminating dairy, gluten, sugar and more I happily make due with over-sized salads and vegetables galore, but after awhile I find I miss the creamy experience that is more challenging to obtain without my favorite cheeses and dairy products. Emulsified dressings and sauces without dairy are lovely for salads and this Dijon Sauce is especially nice drizzled across Roasted Asparagus.

As the issues with gluten have become more obvious to the public the food industry has responded with tons of interesting products. While these are certainly wonderful for the occasional treat, I try to avoid these processed gluten-free products as well. Slowly simmered polenta is a creamy, starchy side with a minimal amount of ingredients. If you are not avoiding meat as well, use a flavorful, nutrient filled broth, homemade if available.

Try these two dishes together with your favorite salad topped with a few nuts or beans for an extra boost of protein.

Start with the Creamy Polenta and once it starts to feel smooth, roast the asparagus and whip up the sauce.

Creamy Polenta

1 cup dry medium grind polenta corn

4 cups broth or water

1 tablespoon extra-virgin olive oil

1 teaspoon salt, more or less depending on your taste and whether the broth is salted or not

Soak the polenta in a cup of broth or water. This has a way of reducing the initial clumps when you add the polenta to the simmering broth. Arguably, the longer you soak it, the less time needed to simmer.

Bring the broth or water to a boil. Reduce to a simmer on low heat. Slowly pour the wet polenta into the hot broth while whisking to combine. If you have any residual polenta in your soaking dish, add water, swirl and dump in with the broth.

Simmer the broth and polenta for at least 15 minutes, stirring occasionally with a wooden spoon to make sure it is not sticking to the bottom. It will sputter and bubble like lava, reduce it so that is only sputtering occasionally. Continue to simmer and  stir as long as desired until it is your desired creamy consistency. If it appears dry or sticks to the bottom add more water or broth.

Taste with care as this starchy side is searingly hot. Add more salt as desired. Finish with the extra-virgin olive oil for a bit more flavor.

Meanwhile, start this asparagus dish:
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Dijon Asparagus

1 bunch asparagus

1 tablespoon dijon mustard

1 teaspoon apple cider vinegar, white wine or champagne vinegar

2 tablespoon extra-virgin oil and a splash more for roasting the asparagus

1 pinch salt

1 pinch black pepper, optional

Preheat the oven to 400.

Trim the asparagus by breaking the ends off. Toss with a splash of olive oil and rub around until lightly coated. Sprinkle the stems with a pinch of salt.

Spread out on a roasting pan. Roast for 10-15 minutes, tossing half way through roasting until the asparagus is to your desired tenderness.

Meanwhile, whisk together the dijon and vinegar. Slowly whisk in the rest of the extra virgin olive oil until it appears thick. Taste. Add a pinch of salt and fresh black pepper to taste.

To finish, drizzle the dijon sauce on the hot asparagus or alongside as a dipping sauce. Sprinkle both with fresh herbs and a sprinkle of nuts, if desired.

 

As a relatively new mother myself (my daughter turns two this week) I find the baby food industry a bit overwhelming… and I actually cook for a living! From jars of baby food to machines that are basically food processors with baby designs on them to lead us to believe they are somehow required to nourish our children. There are even personal chef’s who focus on helping you figure out what to feed your infant. While that can all make you feel more comfortable, these first foods are actually quite simple to prepare on your own with a blender, food processor, or stick blender if you want a bit of electric power to assist you. But, know that wire pastry blender, potato masher or fork and a little dedication to mashing can give you delicious easy to eat baby food too.

When you and babe are finally ready, first skip the jars of food. Or if you do decide to buy them, taste them first. In my experience the flavor is depressingly bland. Why should our children’s first tastes of food be so sad? Instead, start simple. Dr. Kaycie has given us an easy to follow guide. In our home, we would try to keep the foods we ate and our daughter ate similar. For example, if we ate sweet potatoes, that is what got mashed up for her.

The soft fruits on the guide such as bananas and avocados do not need to be cooked before they are blended with a splash of water. Apples, pears, sweet potatoes, and winter squash can be peeled if necessary and then simmered in water until soft. I tend to add just a pinch of sea salt or cinnamon as well to enhance the flavor, but never any sugars or sweeteners. All of these foods are plenty sweet on their own.

After you have tried a few of these foods by themselves, feel free to start mixing and matching them. As they get older and you move along Dr. Kaycie’s chart, try this recipe below. A favorite of not only my daughter, but my husband and I. This dish is best when they are at least 7 months old.

Beet & Apple Puree

My husband and I enjoyed this shredded and cooked as a side dish, before it was pureed for our daughter. 

1 beet, any color (although the chiogga stripped or yellow beets are a bit easier to clean off of baby and less likely to stain)
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1 apple, any color

1 teaspoon coconut or olive oil

1 pinch salt

1 teaspoon cinnamon, optional, add more or less to taste

Shred the beets and apple with a hand grater or food processor grater attachment. Add the oil to a saute pan over medium heat and toss in the beets, apples and salt. Toss periodically letting the liquid release and steam the beets & apples. Add a splash of water whenever they stick to the pan. Simmer about 10-15 minutes. Sample and continue to cook until they are very tender and soft. Add the sprinkle of cinnamon if desired. Place enough for baby in the blender or use a stick blender to whirl up the dish into smoothness.

If you are planning to just make this for baby, simmer the beets and apple chunks in a saucepan full of water until cooked through. When the apple is soft pull it out first. Place both in the blender with a bit of the cooking liquid and blend until smooth. Adding the cinnamon and salt, if desired.

Since I puree the apple, I usually leave the skin on since it is full of fiber and nutrients, but feel free to peel it off if you are concerned.


After you have cleaned your pantry for Spring it is time to stock it with nutritious staples. Since this is a great time to detox, explore gluten-free grains, such as:

Brown Rice or other interesting variations such as red and even Forbidden Black Rice

Wild Rice

Quinoa

Millet

Oats- (check to make sure they are safely prepared in a gluten-free facility)

Sorghum

Amaranth

If you haven’t played with many varieties of grains start with some ‘easy’ ones such as quinoa, which cooks up in about 15 minutes.

Beans are also delightful during a detox. Most of us, quickly open a can, but cooking them from dried beans is cheaper and dare I say, more fun. Start with some quick beans such as lentils. Red are very quick to cook and wonderful for soups and sauces. Brown and French lentils take a bit longer but hold up their integrity a bit better. While these firmer lentils are still excellent in soups, they are perfect for whipping into bean dips, spreads and hold up nicely in salads.

Dried garbanzos, black, pinto, and white beans are easy enough to open from a can, but a bigger batch will last you for a few different meals or you can even freeze them to easily access later. These types of beans all do best if soaked first to soften and prepare the beans for cooking. It is easiest to start overnight, but you can also do a quick soak method of simmering for about 2 minutes and then cooling in that liquid for about 2 hours. Simmering a big pot of beans in a stock pot is the standard method, but a crockpot works well and gives you freedom to leave your house too. A pressure cooker is probably my favorite method, because a bean that normally takes two or more hours to cook will be ready in 15-40 minutes.

When I detox, I try to go beyond finding replacements for my typical grains and rather dive into the beautiful vegetables that are available this time of year, including:

Beets

Sweet Potatoes

Asparagus

Artichokes

Carrots

Dark Leafy Greens
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Baby greens

Radishes

Avocados (add wonderful creamy richness whenever I miss dairy)

Sprouts

Fresh fruits provide sweetness that you may miss as you eliminate sugar. Avoid going crazy with fruit during this time, but a few strawberries dipped in the cream top of coconut milk can be a tasty detox dessert every so often. Squirts of lemon or oranges will bring out flavors of roasted vegetables, cooked grains or leafy green salads.

Seeds and nuts are a great way to add texture and protein, play with ones such as:

Sesame

Sunflower

Chia

Almonds

Cashews

Pecans

Walnuts

When detoxing and eliminating dairy and grains, nut milks are a lovely alternative for a creamy beverage. Once you make your own, you will be hard pressed to ever purchase a box variety milk substitute.  Stay tuned for a nut milk recipe.

Also, when going gluten-free avoid being tempted by gluten-free baked goods and food products. These products are often using refined grains to create gluten-free dishes that are not going to serve you well during a detox. Remember these are treats and gluten-free cookies or bread are no healthier than regular cookies or bread.

If you only take one piece of advice from this post, please just be lead by your vegetables. Start using those and then add pantry items as needed. Big salads with a sprinkle of nuts & beans, vegetable based soups with beans or grains and roasted vegetables on a bed of quinoa are all simple examples of enjoying detox dishes. Easy, right?

Especially when detoxing, splurge on beautiful olive and nut oils as well as balsamic, apple cider and even champagne vinegars to drizzle on at the end for flavor.

After your detox time is done, you will have built a beautiful pantry and habits to take you through the rest of the year.

It must have been a very hungry individual who first looked at those thorny buds and thought I bet those are tasty. But, thank goodness they went for it, right? Preparing an artichoke can seem intimidating but it is actually relatively easy. Kitchen shears or a serrated knife are often the best tools for the job. The photo above also demonstrates how dramatically they are trimmed before you enjoy them. The top part is the finished heart, scraped out and ready for other recipes such as the Spring Rice Salad or White Bean & Artichoke Saute (Please note: these are accessible for a limited time, unless you are a Lilly’s Table subscriber).

Start with the number of Artichokes you will be serving. If you will be dining and dipping the leaves, you just need one bud per person. If you are cutting them down to the hearts, usually plan on about 2-3 buds per person.

Bring a pot of water to a boil or set up your pressure cooker.

Cut off the tops of the leaves. Cut 1-2 inches off the top until you see the top of the chock, which often is recognizable as kissed with a bit of purple.

Remove all but an inch of the stem. Using scissors you can trim off the pointy tips of the leaves or any hanging on by a thread.

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Place the trimmed artichokes in the boiling water for about 15-20 minutes until tender. Check by slicing the stem with a butter knife or fork. It will easily cut when ready.

Alternatively, if using a pressure cooker:
Cover. Bring up to a pressure. Lower the pressure and cook for about 4 minutes. Reduce the pressure, check the tenderness of the stem. If it is still hard, bring up to pressure again and repeat, checking every 2-4 minutes until the artichoke is tender.

After the artichokes are cooked & tender, they are ready to go to enjoy whole, pulling off each leaf and dipping into your favorite sauces such as rich hollandaise or a lighter herb yogurt sauce.

Getting to the heart: Run the cooked artichokes under cold water while pulling off the remaining leaves. When you get to the hairy choke, use a spoon to scrape it out the inedible furry part. At this point, the heart is trimmed and ready to use as you like.

What is your favorite way to enjoy artichokes?

This time of year, beets are showing up in teeny tiny form, larger and everything in between. The vibrant colors are one of my favorite features as they range from yellow to gold to crimson to pink & white striped chiogga beets. Oh the colorful possibilities.

One of my favorite ways to whip up the little guys is to slice them paper-thin, rub on olive oil, salt and pepper and roast them until crisp. For a limited time or if  you subscribe to Lilly’s Table you can get the details of that recipe here.

If you are looking to detox and you have a juicer, start your day juicing fresh beets. My favorite is to cut the juice with apples, ginger, carrots and greens such as kale. Another great detox dish for beets are these Vegan Beets & Seeds Burgers.

Another fun way to whip them up is in a silky pasta sauce. As you can see my daughter is a bit of a fan, as she grabbed at the pasta while I tried to shoot a photo. The color of your beets will determine the shade of this dish, but the flavor will be the same. I tried it with both ricotta and cultured cottage cheese and we preferred the cottage cheese (cultured or not) for this dish. Whole roasted sweet potatoes add extra sweetness to the sauce. Start with this simple recipe as a base and then saute in the greens, add caramelized onions, different cheeses or whatever seasonal veggies you have available.

Beet Pasta

1/2 pound sweet potatoes, more or less

1 pound beets, trimmed, more or less

1 cup cottage cheese or ricotta
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1/2 pound pasta, such as penne but most shapes will do

1 teaspoon salt

Place the sweet potatoes, whole and in the oven at 375 for about 25-35 minutes until soft to the touch. Remove and cool slightly.

Trim the beets, cut big pieces into 2-3 inch size chunks. Place in a large pot (big enough to boil pasta) and just cover with water. Bring up to a simmer for about 15-25 minutes until the beets are tender and can be stabbed with a spoon.

Remove the beets, reserving the liquid. Fill the rest of the pot of magenta liquid with water, all but a pinch of the salt and bring to a boil.

Run the beets under cool water and peel away the skin gently. Drain the beets and place in a blender with the cottage cheese. Peel off the sweet potato skin. Add to the blender and turn on whirling until pureed. If the beets are not evenly blending add a splash of the beet water. Season with a pinch of salt. Taste. Add a bit more salt as needed.

As soon as the water is up to a boil, toss in the pasta, with a generous pinch of salt and cook according to the directions, usually about 4-7 minutes.

Drain, toss with the beet puree and serve while still hot.

Image
In my experience, people tend to have a love/hate relationship with beets: they are either a favorite or a pariah at the dinner table.  In our house, they happen to be well loved, so with the help of a pressure cooker (one of my favorite kitchen tools!) they can be prepared simply and quickly, usually tossed with a bit of olive oil, balsamic vinegar, and sea salt.  Another easy way we love them is just shredded raw atop a salad.  For those who need some fancying up, we like to use them to sweeten and moisten a delicious chocolate cake (sort of like carrot cake), sneaking in some of their springtime health benefits.  Chef Lilly also has a wonderful recipe for beet pasta she is sharing this week which is sure to make little mouths happy.

So, why are beets one my favorite detoxification foods?  There are three different ways they meet our criteria for springtime health.  As I mentioned in last week’s article Nourishing Ourselves in Springtime, we want to remove any obstacles to health by encouraging elimination and provide optimum nourishment through seasonal foods.  Beets improve the eliminatory function of the liver and large intestines and nourish the body with their high concentration of antioxidants.

Beet roots and greens have been shown to protect the liver.  The deep red pigments act as antioxidants in the body, nourishing the liver by protecting it from damage.  Studies have shown a significant increase in superoxide dismutase, glutathione peroxidase and glutathione reductase after ingestion of beets.  These three substances take free radicals that damage the DNA and our cells and turn them into harmless substances like oxygen and water.  This has two primary effects: it protects the liver from chemical damage and helps it work faster and more efficiently.
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This antioxidant effect is not restricted solely to the liver; For those of us who have eaten beets for dinner and then had bright pink pee a few hours later have proof in living color that beet pigment circulates to the whole body!  Betelains are one of the primary pigments found in red beets and have been shown to have strong antioxidant activity.  These compounds have been associated with decreases in atherosclerosis and other cardiovascular disease.

Finally, beets are one of the best detoxification foods out there because they seem to really improve elimination.  Eating beets tends to bulk and move the stool more efficiently.  If you add in the greens, the insoluble fiber will only add to this effect.  Proper elimination is one of the most important ways that we can support the health of the body during the springtime.  While the liver is crucial to properly process toxins and wastes, we only derive benefit from this if we can them eliminate them properly through the stool and urine. (You don’t have to explain this part to your kids, you can just enjoy their delight at having magenta poops.)

So, get out your grater, your pressure cooker, your juicer, or just a knife and a pot and share some beets with your family!

Sprouted Bean SpreadAt my weekly Farmers Market there is a sweet lady with crystal blue eyes, an infectious laugh and she only sells sprouts. Every week she has a medley of offerings in soil packed trays that she snips off freshly upon your request. It can’t get much faster or fresher… unless, of course you grow them yourself at home.

One week I asked her what she did to enjoy her sprouts at home beyond the obvious sandwich and salad toppings. She said she often whirls up the sprouted beans and sprouts together into a very simple spread. Here is my version. Tuck this spread into pitas, smear it on toast with avocados, or dollop on crackers. I leave the spread incredibly simple to highlight the merging of the individual flavors of the sprouts & sprouted beans, but a little tahini, smoked paprika or your favorite spice du jour can truly make this spread your own. Play around and let us know in the comments what you do at home.

Sprouted Bean Spread

1 clove garlic

1 1/2 cups sprouted beans, such as mung, lentil or azuki

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2 tablespoons extra virgin olive oil

1 1/2 teaspoons apple cider vinegar or lemon juice

1/4 teaspoon salt

Whirl the garlic in the food processor just until minced. Add the beans, olive oil oil, vinegar/lemon juice and salt. Pulse until combined scrapping occasionally to evenly blend. Taste. Adjust the flavors to your preferred taste. You can even pulse in some of the sprouts in for extra flavor and texture.

The first time I had curdito was on a trip to San Francisco where my future husband took me to every one of his favorite places to dine and eat. By default our mission included eating at one destination and then walking to the next location to burn off the previous dish in time to be hungry again. We enjoyed six locations from breakfast until late into the evening. I remember finishing at his friend’s Olive Bar with a heavenly bread pudding, but the highlight might have been the cheapest spot we tried. For a midday snack we crammed into a Salvadoran eatery and I bit into my first papusa topped with a cabbage salsa, curdito.

Years later we moved to Golden, Colorado and happily found a stand at their Farmer’s Market serves similar papusas. I consider them a cross between a filled pancake and a tamale usually with oozy cheese & chiles or pork filling. While that sounds amazing solo, it is incomplete without the tangy cabbage topping.

While curdito can be eaten like a coleslaw, it is even better just to dip in hot chips. Consider it the South American answer to sauerkraut or kimchi although in most cases it is lightly fermented. In my quick version, I simply use apple cider vinegar and lime juice to quick start the sudo-fermentation process.

Curdito Cabbage Slaw

Place the following ingredients in a large ziploc bag:

4 cups shredded cabbage

1 shredded carrot
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1/4 cup apple cider vinegar

1 lime, zest and juice

1 teaspoon salt

Seal up the plastic bag, shake around and squeeze out any excess air. Place in the fridge with a plate on top and add a few weights of other food within the fridge. Allow it to rest for at least 30 minutes, but overnight will improve the flavor even more. Periodically, turn over the bag, massage it around and press again.

To serve finish with 1/4 cup minced cilantro or more as desired. It makes a generous amount, but with time the flavors will meld further and become more intense.

Serve as a condiment to most South American or Mexican dishes, especially on papusas or just dip in hot chips.