Pomegranate Power: 5 Things You Need to Know

A glass of pomegranate juice contains more antioxidants than red wine, green tea, blueberries, or cranberries. It’s just that good for you and your little ones.

Since Nigella Lawson showed us how to capture those jewel-toned-ruby-coloured seeds by slicing one pomegranate in half and battering the backside with a wooden spoon, these translucent red babies have never been easier to unpack. I never rush opening a pomegranate though. It’s part of the pleasure of eating them. My son and I slowly remove the seeds one by one, and enjoy the texture of that delicate, waffle white barrier that protects the seeds from each other within.

If you live on the West Coast of Canada, you’ll notice that pomegranates are abundant at the grocery store now, but are not grown locally. You’ll have to extend your belief that California is as far as your local, fresh borders can go. Look for pomegranates that are heavy…that’s a sign of its freshness and juiciness.

The nutrition profile of pomegranates shows us that they are:

1. the most powerful anti-oxidant of all fruits
2. a potent anti-cancer and immune supporting effects
3. inhibitors of abnormal platelet aggregation that could cause heart attacks, strokes and embolic disease
4. lowers cholesterol, blood pressure, and other cardiac risk factors
5. beneficial in relieving or protecting against depression and osteoporosis

Take some time to enjoy eating pomegranates this autumn.

A trip to Saltspring Island

Recently, Oskar and I went on a road trip with some colleagues from Inspire Health to Saltspring Island to visit a colleague on his family farm as well as some family of our own on their orchard/nut farm. It was a grand adventure for us both as Oskar had never been and I was overdue for my Saltspring 'fix'.This infamous Gulf Island, with a valley rumoured to have farmers with longevity like the folks of Okinawa, is rich in prime farmland with great heritage trees dripping with fruit, just begging to be plucked. My mouth watered at almost every turn and I daydreamed of the bounty I could return home with. (I switch into my 'kid in a candy shop' mentality when I see such abundance. Thankfully, I'm learning to temper it. Gradually.)

Our first destination was Grandview Farm (pictured above), the home of my wonderful colleague Ron Puhky and equally wonderful wife and son, Kim and Gabe. There was a picnic table waiting for us and we had a fabulous feast for lunch in the middle of the farm beside the grazing cows and right next to "Farmer Ron's" big tractor. Oskar promptly announced it was his and climbed onto it pretending to operate this huge piece of machinery. He was totally at home on this big beautiful property and I didn't have the same need to constantly keep an eye on him like almost everywhere else. He was in a safe place, with many to look out for him, yet in an open space with a world of wonder. This new place felt oddly like home.

After an afternoon of work on the farm (my job was to peel the outermost soiled layer of the bulbs of garlic harvest and make it 'market-ready', Oskar's was to master the Gabe's scooter) we had a grand feast consisting predominantly of farm fare and, after some wine and a few stories, slept cozily while it poured with rain (remember that super wet september?)

The next day it was off to The Fall Fair to meet with my cousin Jules and her little guy Liam. Oskar and Liam were in their glory climbing on all the tractors (both new and vintage) and eating fresh fruit smoothies and lamburgers. What a fair! It had everything from exotic breeds of chickens and combs of honeybees to live music and, of course, great local food. Those folks know how to throw a fair and the rest know how to get out and support it: it was packed.

It was such a gorgeous weekend. One all about great food and sharing and connecting; things I was definitely craving. One I will not forget soon, and one I hope to relive. The hospitality was superb. The harvest filled our bellies and nourished us to our core. This foodie left both impressed and deeply grateful.

I highly recommend a weekend trip to this great island sometime soon. I'm sure there are many a 'preserves' waiting for you, even though harvest time is officially over now. Those islander's know how to live!

Saltspring Island: Thank you. We'll be back.

Getting Creative with Pumpkin Carvings

Yesterday we carved our Jack ‘O’ Lantern and it inspired me to write this post as I see many people throw out their pumpkin scraps, perhaps not realizing that there is much that can be done with the seeds as well as the wonderful orange flesh. If you are one of those folks, here is what you are missing.

Pumpkin flesh is high in carotenoids, precursors to vitamin A in the body (important for healthy eyes, mucus membranes and immunity). Its seeds are rich in manganese, magnesium, phosphorus, tryptophan, iron and a great source of dietary fibre. They are also a great source of protein and zinc – known to be especially good for boosting our immunity. Simply separate them from their pulp after scraping out the interior of the pumpkin and spread them on a cookie sheet. Sprinkle with unrefined salt, nutritional yeast, paprika, cayenne or turmeric.

Once thoroughly dried in the oven (hint: roast at low temperature, below 200 degrees to retain nutrients, for about 3-4 hours) you can store them in a jar and use them as a light snack or to enhance a meal (ground and sprinkled over fish or chicken or atop of your morning oatmeal or yogourt).

You may wonder why these not the same looking pumpkin seeds as you see at the store. It’s because they still have their shell on. They can be a bit tricky to remove from the shell (and by the way it isn’t necessary as the shell is edible too), but once you get the hang of it, it’s similar to opening a sunflower seed. And the reward is delectable! I never really appreciated pumpkin seeds until I made these, and de-shelled them. What a treat! And so much better than store-bought. Perhaps it’ll be what I hand out for Halloween next year. Maybe even chocolate covered.

Here are a few ideas for using the equally nutritious pumpkin flesh:

Sautee it in organic butter w/ mixed greens (I used fresh beet tops – fantastic!)

Add in chunks/shavings to a chicken or turkey veggie soup

Bake/roast and then puree for a creamier soup texture with a delightful orange hue.

Steam/sautée in garlic and olive oil, puree and add to your favourite Weemunch Pumpkin Hummus Recipe.

Raw or cooked Pumpkin Pie (sprinkled with ground pumpkin seeds)

Pumpkin cheesecake

Pear Rhubarb Chutney

Today was canning day. I have not done a lot of canning and certainly not without guidance so I invited a couple of girlfriends over to, if nothing else, provide some emotional support.

The whole experience did not start out on such a good note. I went to my pantry to find that my perfect pears that looked just fine 2 days prior were covered in brown! More than half of them were rotten! I couldn't believe my eyes. Pears do not store well unless in ideal conditions (cool, dry and dark). Apples are much more forgiving, at least for longer.

Anyways, after tossing half of my pears in to the yard for the deer (lucky buggers) I brought them to the kitchen for my sisterly support. We quickly chopped up what was salvageable and much to my delight (and relief) there was still plenty to make into a double chutney recipe. Yay!

My mom told me that this recipe was a secret but since I altered it, as always, I am going to share it. Don't tell.

This is a great recipe for a healthy and flavourful: sandwich condiment, a pairing for poultry and pork, good with cheese and crackers and, my personal favourite, on organic hamburgers. It's a great relish of sorts on sprouted grain buns. It is also a very local, seasonal recipe right now.

Most importantly, however, it is Oskar-approved (as long as I keep the spices on the down-low).

Pear Rhubarb Chutney

4 cups pears, cubed

3 cups raw apple cider vinegar

3 cups rhubarb

1 cup cranberries, whole

3 cups unrefined sugar (ie: Panela)
1 cup dark raisins

2 cups finely chopped onion

1/2 t salt

1 tbsp ginger, grated

1/4 tsp cayenne

1 1/2 tsp cinnamon, ground or add a few sticks and strain later

in a cheesecloth or tea ball, 10 cloves

1.) Bring to a boil at medium heat.

2.) Simmer uncovered for about 40 minutes

3.) Discard spice in tea ball/cheesecloth

4.) Put into sterilized jars.

*For some practical pointers for canning, watch the following video. It helped me feel a little more confident in the essentials of canning. Note: when she says to screw the jars on "only fingertip tight" before boiling them, I'd say a wee bit tighter than that as long as you are not straining to tighten. And don't be discouraged if one of your jars 'pop's' after sealing - one of mine did. It's all part of the process - just stick it in the freezer instead.

It's The Wee Things That Count

This post is dedicated to all those who grow, raise and prepare our food.

Let's take a cue from this past Thanksgiving Holiday, when we typically gather with family and/or friends to feast, and make it a new habit to sit at the dinner table more often and give thanks. Don't forget yourself too. Thank yourself for sourcing the nourishment wisely; preparing your food lovingly; and for nourishing others. Be thankful for your healthy children and their beautiful spirits.

I love this time of year because there is such abundance (farm-fresh food everywhere, colourful landscapes, love of family/friends - if you are lucky enough to have and be around them). So much to be thankful for, even the smallest things. Go on and think of one now, it'll make you feel good.

I don't think I have barely even found a moment in the past few weeks to stop and take a breath and find my gratitude. And that always makes me feel a bit lost and ungrounded. Once I realize I've lost this simple daily ritual I quickly re-implement it. It always makes me feel more centered and that all will be okay. It's almost like plugging yourself back in to your energy source after skipping a circuit or two (or sometimes blowing the entire switchboard).

We at Weemunch wish you a continued abundance of nourishment for you and yours through this Fall season and beyond.

Here is a recipe that we are grateful for:

Lisa Marie’s Gingered Apple & Carrot Soup
This soup is quite easy to prepare, easy to digest and verrry nourishing! Great for cold, blustery Autumn days to warm our cold, tired bones!

Ingredients:
One quart organic/free range non-medicated chicken stock (ideally homemadeJ)
One large organic/local onion
1 lb (approx. 8 med.) organic/local carrots, chopped.
1 tbsp organic butter
1 tbsp cold-pressed, extra virgin olive oil
1 large chunk of fresh ginger pressed through garlic press
1 sprig of fresh parsley, lemon thyme or chives
Unrefined sea salt to taste
1 cup (approx.) peeled cubed organic/local apples

Method:
1.) Sautee onion in butter and olive oil in a saucepan until transparent.
2.) Add in ginger and chopped carrots – cover until carrots are soft.
3.) Meanwhile, simmer chicken stock in large pot, covered.
4.) Once carrots are softened, add all saucepan ingredients into food processor and puree.
5.) Add to stock, salt to taste, and simmer for ½ hour to meld flavours.
6.) Add apple cubes approx. 15 minutes before serving to soften.
7.) Serve with a sprinkling of fresh chopped parsley, lemon thyme or chives.

Accompany with a few slices of warm wholegrain sourdough bread, a baked potato with all the fixings or some roasted chicken with sautéed greens.

~Even better the next day …Enjoy

Raw Foodies at Newly Established Organic Lives

The raw, organic food movement has expanded in Vancouver with the newly established restaurant, online and in-store shop, and educational facility called Organic Lives.

I dragged my poor husband and toddler there this afternoon to buy, the only local source for, raw coconut water. Pasteurized coconut water is available everywhere these days, but is most beneficial in its pure, raw form. And, that’s been impossible to find until now. Organic Lives freezes their organic coconut water in BPA free bottles at the source to maintain its fresh, raw state.

The health benefits of raw, coconut water is impressive: strengthening the immune system, aiding digestion, promoting vitality and energy, and hydration. Coconut water is high in potassium, calcium, natural sugars and chloride. And, on those days when my son resists drinking water…I give him a slurp of raw, coconut water to ensure he stays adequately hydrated

In addition to cruising the aisles at Organic Lives…and soaking in their raw varieties of nuts, cocao, salt and spices, dried kale and veggie crackers…We also tried one of their strawberry and chai spice smoothies, which they make with their own homemade almond milk. Commercially sold almond milk contains added sugar, additives, preservatives and beyond. Almond milk is an alternative to cow’s milk and can be added to smoothies or your morning granola. And, it’s easy to make. Here’s a simple recipe:

Almond Milk (5 cups)

Ingredients:

1 cup of raw, unsalted, organic almonds (a handful of brazil nuts optional)
5 cups water
1 to 2 tbsps of maple syrup or 1 tsp of pure vanilla extract (optional)
A blender or a fine Strainer or a cheese cloth

Directions:

1. Place one cup of almonds in a bowl, add a handful of brazil nuts to create a creamier taste
2. Cover the nuts with water by one inch and let stand of 24 hours or more
3. Remove the water, and place the soaked almonds in a blender or food processor, blend together until fine
4. Add three cups of water and then place in a fine strainer into a bowl
5. Place the remaining almonds back in the blender and add two more cups of water to the mix

6. Strain again over the same bowl, then add your vanilla extract (optional)
7. Store in the fridge. Lasts 3 to 5 days.
8. Make a facial scrub with the remaining almond puree!

A Trip to Pemberton

Recently we took a road trip to beautiful Pemberton. I had never really seen the Pemberton valley before. It was breathtakingly beautiful, with many beautiful farms throughout. One in particular was on our list; my dear friend Sarah's organic farm (biodynamic actually) called Rootdown Organics.
Oskar was instantly drawn to the big red piggies, the Indian Runner Ducks and, of course the caw of the roosters! It was such a different pace from the city - a welcome pace indeed. Needless to say, we ate gorgeously fresh food during our stay (a dynamic and succulent mixed green salad with edible flowers and raspberries, roasted chicken rubbed with fresh herbs and some leftover desserts from the night before; the Outstanding in the Field dining event they had attended.
This visit reaffirmed by belief that kids need to see 'the other side of things'. They need to be shown where their food comes from, how it's grown and harvested and, ultimately, prepared. It provides them with a connection to their food (that is all but lost in most urban kids these days).

This is not a new topic on our blog but I feel it needs to be echoed as I see so many mothers struggling with their children's fussiness and disconnection to their food. Much of that can be alleviated by incorporating some simple practices at home (a trip to a farm wouldn't hurt too, if you can manage it. This 'harvest season' is the best time to do it as everything is ripe and ready to be plucked.)
1.) Keep giving your kids food that you feel they need in their diet, even if they refuse it (ie: fresh leafy greens, root veggies, whole vs. white grains, fruit instead of fruit juice. And provide small amounts to avoid waste).

2.) Don't give up, they'll eventually decide they want to try it (most of the time anyways). It's not about trickery or pushing something on them. It is about positive encouragement. Note: they are more likely to do it if you do.

3.) Engage them. Let or encourage them to be a part of the food preparation, starting at the grocery store, farmer's market, whatever your source for food.

4.) Let them or encourage them to help prepare meals (start simple and eventually allow them to make whole meals, according to age and abilities - don't underestimate them. You'll be surprised how quick they learn and how able they are when Mom (or Dad) has the patience to weather the mess, ie: the odd egg shell in your omelette, or perhaps a broke dish on occasion. Empowering them to enjoy and be responsible for their nourishment will feed them throughout their life (mentally and spiritually too).

5.) Make dinnertime a time to relax and bond as a family, have conversation, perhaps even have a few laughs. Ideally, encourage your children to honour their meal times by sitting for the duration of the meal and eat as much as is comfortable for them, taking time to chew and rest. This, again, is most effective when we, as parent, lead by example. It will teach them to appreciate their meals and mealtimes more.*An added bonus is that this will also enhance the digestive process; when the body is more relaxed it breaks down our foods more efficiently and we absorb its nutrients.

6.) Talk to your kids about where their food comes from, if they cannot see for themselves. Make it an important conversation where you display to them that is worthwhile thinking this through. Add in gratitude toward the person who provided/grew/raised the food.

7.) Grow your own food, if possible. If you don't have a yard or space to grow in consider a planter box or perhaps just a few herbs in the window. And there's always sprouts or ferments (see our ginger beer post) - which anyone can ‘grow’ in their kitchen with a little know-how.

*Stay tuned for more on creative options for growing food in future blogs.
Until then, be well nourished...