Cran-Pineapple Allergy-Fighting Smoothie

After doing some research into foods that help one through the spring allergy season, I got the idea for this cranberry-pineapple ‘meal in a jar’.  Tangy and sweet, this smoothie is great for a quick breakfast or 3pm slump pick-me-up while being full of immune-boosting quercetin (see the previous post for all the info).

It is basically the same ratio that I use for all my smoothies, so is infinitely adaptable depending on your mood and larder.  And don’t skip the fresh greens – you won’t even taste them – though all green powders are not created equally and some of those you definitely will taste.  The one I used includes stevia and apple flavor, and so adds some fruity sweetness even though it darkens the color somewhat of the end result.  If you are adventurous go with spirulina or alfalfa powder as greener-tasting alternatives.

Cran-Pineapple Smoothie

Makes one quart

In the blender vessel, add:

• 1 cup frozen cranberries with no added sugar
• 1/3 can pineapple chunks and juice (from a 20oz can, about ½ c; canned in juice with no added sugar)
• 1 handful mixed baby greens (spinach, kale, chard, mesculun mix or lettuce)
• 1 scoop green powder (I used Garden of Life’s RAW Organic Green Superfood in Apple)
• 1 t flaxseeds (chia or hemp would work too)
• 1 t cold-pressed oil (I used flax)

Then pour in enough liquid to make up to the 3 cup line in the blender (while all of the above is already in there). I used a combination of:

• a third of the pineapple juice from the can
• ~ 2 c coconut water, and
• tap water to make up the remainder

Other good options for the liquid are more pineapple juice, other fruit juice such as apple or cranberry, or just go with straight tap water.  If the fruit is not frozen, or you like things especially cold, you may want to add some ice cubes.

Blend on low to incorporate – I find the green powder gets everywhere but in the smoothie if you abruptly start on high – then move to high speed until thoroughly blended and smooth.

I love the flavors of this blend but it is definitely a thinner consistency, more like juice than what you might consider a typical smoothie.  If you want to add some more body and/or protein for additional ‘staying power’ some good choices are (chose one or two): 

• 1 heaping T nut butter
• 2 oz silken tofu
• 2 T more seeds
• 1 T fiber powder
• 1 T protein powder
• ½ a medium avocado (flesh only; omit the cold-pressed oil above to reduce fat if desired)
• ½ c yogurt

Either drink the whole quart yourself, or another good option is to go halfers with a friend and then have some raw seedy crackers and fresh fruit on the side (while you peruse food magazines for more food ideas, as is happening here!).

Shown are Okanagan Rawsome Apple Sesame Flax Crisps - sooooo delicious if you find yourself in British Columbia, Alberta or Saskatchewan.  Thanks to my friend Alana for sharing so I could bring some home! 

Enjoy!

Links to Preserve the Harvest

Well that fall chill is starting to creep in, and around here that means that its time to get out the canner and steam juicer - its grape harvesting time.  And while I have all the equipment out and the water bath going, I'm always inspired to try my had at some new recipes.

Now I am relatively new to canning, and didn't benefit from an upbringing that saw any use of preservation methods other than putting things in the deep freezer, usually never to be seen again.  I've relied on my mother-in-law, books, and of course, the internet.

Here is a great site that I came across with some great information for new and seasoned preservers alike, along with some great tips on canning with honey. Check out 40 Preserving Links: Beginner tips, pro tricks and canning with honey at Simple Bites

One of the recipes links is for Rhubarb-Rosemary Jam from Local Kitchen which looks like a great one to try, seeing as the rhubarb is still going strong at my house, and one of the husband's favorite things is rosemary. As we are not a toast-and-jam household, this also appeals due to its mix of sweet and savory, and my mind is already slathering some on a GF cracker and topping with some lovely aged cheddar.  I'll let you know how it goes.

Also while at Local Kitchen blog, I traveled down the proverbial internet rabbit hole and ended up at Eggplant Bacon - which is marinated, dried eggplant. The sweet'n'salty umami-rich marinade features tamari (be sure to use a wheat-free one), smoked paprika and maple syrup.  This looks like a great way to preserve some of the local eggplant bounty for the cool days of winter ahead.

Look back for some great grape recipes, as we tackle this year's harvest before the rains and hordes of starlings have their way with the fruit.  Some favorites are Grape Juice, Hot Pepper Grape Jelly, Wild Rice Pilaf with Grapes and Pecans, and Rustic Grape Galette.

Lovely Lilikoi

While in Hawai’i recently, I got to indulge in one of the seasonal treats of the Island winter – lilikoi. While not botanically different from purple passion fruit, lilikoi a.k.a. yellow passion fruit, has slightly larger fruits with more tartness.  You won’t be able to grow lilikoi anywhere that it drops below 40 degrees F, making it a special tropical treat (many thanks to Irene for sharing!).

The tartness of these fruits coupled with the many seeds makes lilikoi less desirable for fresh eating but fantastic for juicing.  From here you can make jelly, sorbet, or vinaigrette, but we think its true calling is to become Lilikoi Martinis! You’re shocked, I know.

Depending on the size and your powers of extraction, it takes 10 or more fruits to make one cup of juice.  Irene had gathered probably two dozen or so and we got about 3 cups worth of the precious elixir. The key is to be patient and give the juice all opportunity to separate from the pulp. Fortunately, it is easy to recruit a ‘stirrer’ for this process, as the other hand is left free to hold a wine glass, a camera, or whatever one fancies.

While I can’t grow a lilikoi in Portland, there are two passion flower vines that are hardy enough to withstand our climate, either of which could also be ‘juiced’ according to the same protocol.  Until I have my own vine that bears fruit, I’ll just have to dream about lovely lilikoi.

Lilikoi Juice

1) Get out a large, fine mesh strainer that fits over an appropriately large glass bowl or measuring cup (glass makes it easier to see when the juice is touching the bottom of the strainer, but you could use any non-reactive vessel that is big enough). The idea is to have the strainer fit completely within the bowl but be suspended by it, so that no juice gets lost out the sides and the whole thing isn’t too tippy.  We used an 8 cup/2 quart/2 litre pyrex measuring cup, with an 8” diameter strainer.  This set up comes in handy for many other events in the kitchen, so it is worth investing in. Also get a medium sized stainless, glass or ceramic bowl for pulp discards.

2) Prepare a clean glass stoppered bottle or lidded jar to hold the finished juice.  We used a Grolsch beer bottle – the kind that has the stopper mechanism attached.  Chose something that will make it easy to pour the juice out of, but avoid plastic if you can as it can contribute flavors/odors from the last thing that was in it.

3) Cut the lilikoi fruits in half and scrape the pulp and seeds into a blender carafe.  When you get 2-3 cups of pulp accumulated, pulse on low 4 – 5 times to break up the pulp a bit, but not so much as you start pulverizing the seeds.

4) Transfer the blended pulp to the mesh strainer (that is over a bowl) and stir gently with a spoon to move the pulp around and let the juice escape into the vessel below.  When juice is only sporadically dripping out, transfer the pulp to another bowl but don’t throw it out (yet). 

5) Continue steps 3 & 4 above until you have used all the lilikoi and reserved all the spent pulp.  If the juice in the bowl touches the bottom of the mesh strainer it will slow/stop the accumulation of juice.  If this happens, suspend operations temporarily and pour off the juice into the prepared bottle from step 2. Resume.

6) When all the lilikoi have given their tangy innards to the cause, return all of the used pulp to the strainer and stir to release any remaining juice.  Then while still over the catchment bowl, find another bowl that just fits inside the strainer and use it to push down on the pulp to really squeeze out every drop of goodness (it keeps dishes to a minimum if this is the same bowl as the one that you have been putting the reserved pulp into, so some prior test-fitting might be in order). Don’t push so hard that you wreck the strainer. Pour off any additional juice from the catchment bowl into your bottle.

7) Ta-da… You are now the proud possessor of lilikoi juice!  Make yourself a martini – you've earned it! The juice will keep in the fridge, tightly covered, for a week or more.  Freeze for longer storage.

*The waste pulp makes great compost, just beware that you might get some volunteer lilikoi sprouts in the pile too – which might not be a bad thing!

Lilikoi Martinis

Serves 1 | easily doubled

Once you've made the juice, this is relatively easy! The absolute best is to use juice that has not been put into the fridge yet - it retains this beautiful floral perfume that is especially intoxicating.  

Fill a martini shaker 1/3 full with ice. Shake briefly to help breakup the ice, then open and add:

• 2 oz good vodka
• 1 oz lilikoi juice
• ½ to 1 oz simple syrup* (or to taste)

Shake vigorously and strain into martini glasses.  Double everything to make two if your shaker allows – your friends will be very appreciative!

Now sit back and enjoy the sunset…

*To make simple syrup, add equal parts sugar and water to a pan (1 cup of each is lots). Heat to a boil then reduce to a simmer, stirring constantly until the sugar has dissolved. Let cool and store in a covered bottle in the fridge, where it will last a loooooong time.  Discard if the liquid becomes cloudy or smells badly, which are signs of mold.

Creamy Coconut Buckwheat Bowl

Makes 3 to 4 cups | Easily doubled

The other morning I was yearning for a substantial breakfast, but trying to be mindful of healthy options at the same time.  I looked longingly at the jars & jars (& jars!) of whole grains, but as is usual for the breakfast hour was hungry NOW and didn’t want to wait 20 to 40 minutes for whole grained goodness, and quick oats held no appeal.  Then I spied the buckwheat - perfect! 

Contrary to what the name would suggest, buckwheat is not wheat at all – in fact, it’s not even a grain.  Like quinoa and amaranth, buckwheat is given the lackluster distinction of being a psuedograin, as none are actually part of the grass family that gives us common grains.  While buckwheat can be used like a grain, it contains no gluten and it’s actually related to rhubarb (!).  As a bonus it is a great source of all eight essential amino acids, most of the B vitamins, calcium and vitamin E.[i]

If you’ve got eastern European heritage, it’s likely that you’ve come across this little wonder before as a breakfast porridge, or the toasted buckwheat called kasha as a side dish.  Buckwheat flour is also a key ingredient in Japanese soba noodles, Russian blinis and savory French crêpe galettes.  

Breakfast really is an excellent time for buckwheat groats because they are so quick to cook up – only 10 – 15 minutes depending on how soft you like them.  Add some fun flavors to the cooking liquid and you have yourself a wonderful, healthful, quick & delicious bowl of goodness!  Even better, make up a batch and store it in the fridge – then add a little milk of your choice, and either warm briefly or eat cold with fresh fruit…. Either ways is delicious!

Add to a medium saucepot with a tight-fitting lid:

• 1 c whole buckwheat groats
• ½ c lite coconut milk (canned type – could also use the beverage type for something lighter)
• ½ c water
• 2 handfuls dried fruit (I used blueberries and currants, both unsweetened)
• 1 t warm spice(s) (singly or a combo of cinnamon, ginger, clove, star anise, and/or allspice)

Give it a quick stir, put on the lid and turn to hi.  Watch it as it can be a voracious bubbler!  Once it boils, turn the heat down to low and cook for 10 to 15 minutes, until the liquid is absorbed and the grains are fluffy but not mushy.  Don’t worry, this isn’t as temperamental as rice – you can take off the lid and give it a quick stir and a taste to see where it’s at - I tend to err on the 10 minute side and then I can always go a couple minutes longer if needed.  It should in no way resemble ‘mush’ unless you prefer it that way.

When it’s ready, fluff it with a fork and then portion into bowls – about a cup per serving (this is very filling!). Top with any/all of the following:

• Milk of your choice (almond and coconut are nice)
• Fresh seasonal fruit
• Nuts & seeds (almonds and hemp hearts are favorites – shredded coconut is good too!)
• A drizzle of maple syrup, agave nectar, molasses or honey

Dig it to a tasty bowl of buckwheat for breakfast!

---

[i] Wood, Rebecca. 1999. “Buckwheat” in The New Whole Foods Encyclopedia. Penguin: New York, NY. 47-9 p.

May Day Violet Crème Soda

Serves 1

Being that it is the first of May, I was inspired to make something with sultry, mysterious, crème de violette.  This is one of those lovely things that have come into our life because our Kim discovered it and then blessed us with her knowledge (and a generous sample!).  I am seriously considering devoting a whole page to her ‘favorite things’ – she’s rivaling Oprah with some very fabulous finds. 

I then was intrigued by the recipe for a grasshopper, which evokes quasi late spring feelings in that it is green, but adding a whack of cream to anything alcoholic has never appealed to me (sorry paralyzer fans!).  And then my little mind went to summers when we would indulge in Italian sodas, with that optional splash of crème on top, and then it hit me – Violet Crème Soda.

Both the Crème de Violette and the Crème de Cacao are in the 20 – 25% range for alcohol, so with the addition of the soda this is a nice, light, refreshing soda.  However if your day has been especially trying, feel free to fortify it with some vodka.  Depending on how luxuriant you want it, or what is in your pantry, feel free to omit the splash of milk too.  I also think that a sprig of mint could be divine.

Fill a tall highball glass ¾ full with ice, add to that:

• 1.5 oz crème de violette
• 1 oz white crème de cacao (clear) – this can take over, you can always add more.
• 1.5 oz vodka (optional)

Top with

• 6 oz sparkling water (1/2 a regular 12 oz can)
• Splash of milk, cream, or milk substitute of your choice (also optional)

Serve with a long bar spoon or straw to let the imbibers witness the beautiful violet and mix it together for themselves.

Citrus Celebration

Makes ~ 6 cups + juice

The absolute best eating comes from local, seasonal food, picked at the peak of freshness and spared from long travel distances from farm to fork.  The second best is eating seasonally, even if that locale is a little farther away. 

In winter and the earliest reaches of spring comes the welcome blessing of citrus season.  While these fruits necessarily hail from places like Texas, Florida and California, their natural “packaging” makes them easy to ship in quantity without refrigeration.  And they are a bright light in the middle of what may seem like a fresh fruit void.  While frozen berries in winter are always a delight, a fresh citrus salad can lift the spirits, not to mention the gloom of winter rains in the Pacific Northwest.  So gather up a basket load of succulent citrus while at its best, and dream of tropical escapes.

This can be as simple or as fru-fru as you want to make it – either way it is best to take a little extra time to cut the fruit into suprêmes – a French term for cutting citrus into sections minus their membranes and pithy cushioning (check out How to Cut Supremes).  Don’t fret – it’s really easy with a sharp knife (you need at least ONE sharp knife to function in a kitchen!).  You can section them into a small bowl to check for pits and pith before adding it to the main dish, or just section off into the big bowl and try to catch them as they come.  Either way be sure to squeeze all the juice from the left-over membrane – this can be the best part!  If when you are done the salad is too “soupy” for you, drain some of the juice off and make yourself a beautiful glass of OJ or splurge with an exquisite mimosa.    

This will keep for a few days in the fridge, so make a big batch even if you are only 1 or 2.  You can serve this just as it is, or with a dollop of plain yogurt and some gf granola.  You can even turn it into a citrus salad (see below). 

And anytime you are going to make a big batch of citrus anything, consider peeling the fruit first and making home-made candied citrus peels and get flavored simple syrup as a bonus.  Talk about using it all up!

Cut into supremes a mixture of seasonal citrus, such as:

• 6 navel oranges, such as Cara cara
• 3 blood oranges, such as Minolo or Tarroco (these make the juice a wonderful magenta and offer a unique flavor too)
• 3 tangerines, like Honey
• 2 large grapefruit (or 3 small), I prefer the red varieties
• 1 or 2 Meyer lemons, sweet limes, or kumquats for the adventurous

Ginger makes this salad a potent immune booster!

With beautifully sweet-tart fruit, you may want to leave well enough alone.  Otherwise you can follow one of the following variations:

• 3-4 t freshly grated ginger OR
• A handful of fresh mint, chiffonaded  (check out Stella Culinary for a chiffonade how-to video)

If the juice is a little on the sour side, add

• A drizzle of agave syrup once you serve  (adding it to the whole batch could make overly sweet)

Citrus Celebration Salad

Dressing:

• 2 T juice
• 1 T flax oil (or hemp, or evoo)
• 1-2 t your favorite mustard
• Dash of garlic powder
• Fresh cracked pepper
• (for a twist, add 1 t garam masala or curry powder)

For each portion plate

• Large handful mixed baby greens, spinach or lettuce, seasoned with kosher salt and cracked black pepper & tossed with dressing

Top with

• ½ c citrus segments, drained
• 1 oz goat cheese, crumbled
• 1 T nuts such as sliced or slivered almonds, cracked hazelnuts, or walnuts (toasted is nice!)
• ½ T dried fruit such as currants, golden raisins or cranberries

Makes a great appetizer, side salad or light lunch.  Add a hard-boiled egg for a great dinner salad.

For a fascinating account of all things citrus, check out http://www.enotes.com/citrus-fruit-reference/citrus-fruit

Mendiants and the Sugar Cookie Meltdown

This holiday season a couple of my friends had the idea to get together and make sugar cookies to give as gifts.  Well actually one wanted to bake, and the other designated herself “quality control”.  In preparation of the event, I combed through a myriad of resources on just how to construct a gluten-free sugar cookie.  This ended with me testing quarter-sized batches (the last thing I needed was 40 disaster cookies!) of three recipes – one from Bette Hagman’s GF cookbook, one vegan recipe from my Almond Flour Book, and one “normal” recipe from Real Simple magazine that I adapted to be gluten-free with some guesswork.  I baked them before everyone arrived, and then solicited critiques for samples of each.

Well, for some reason the seemingly benign 4-ingredient almond flour cookies were actually quite awful, the ones from the GF book were grainy and chalky from so much cornstarch.  GF Flour blends that you see written usually overdo the starch, which is why I tried a simple adaptation of a regular recipe – but I must have calculated wrong for the scaled down version because I couldn’t even roll them out they were so sticky.  AND to add insult to injury, the kitchen was a complete disaster. 

The kitchen got cleaned, Tricia made her traditional (wheat flour) sugar cookies, Kim sampled, the kitchen exploded and was cleaned again, and we all drank champagne – tomorrow is another day.  Besides, aren’t sugar cookies just a vehicle for frosting?

Well, the next day every imaginable surface was once again cluttered with every sort of baking ingredient and accoutrement, and another batch was produced.  They weren’t bad, but they weren’t very good either.  JJ declared them decidedly not good if you could have the real thing instead.  I snapped.  Call it holiday-induced stress, call it frustration, or call it fed up with having to modify everything to the n^th degree to bend to all the food restrictions in this house, but I lost it and had a full on sugar cookie melt down. 

When the storm clouds subsided and the blue air began to clear, I realized that I don’t even like sugar cookies!  I didn’t eat them even when I could!  They were not one of my cherished holiday baking memories, nor were they particularly in line with my food philosophy.  In fact – they are composed entirely of ingredients that I don’t even keep in my house and are quite diametrically opposed to.  But somehow I drank the Christmas kool-aid and decided I just had to make sugar cookies – and make it work for non-GF folk on top of that.

After having my sugar cookie melt down, I went back through my collection of recipes for something that was naturally VGF and had some redeeming nutritional value – when I came across mendiants.  A mendiant (mon-‘dee-on) is a time-honored French confection composed of a chocolate disk studded with nuts and dried fruits.  These represented the four mendicant or monastic orders of the Dominicans, Augustinians, Franciscans and Carmelites – traditionally symbolized by raisins, hazelnuts, figs, and almonds respectively.  

While hazelnuts are very local (99% of all hazelnuts produced in the U.S. are from Oregon) I didn’t have any on hand at the time… and thus my mind, and creativity, got to wandering.  Looking at the accoutrements that I had purchased already for the ill-fated pastries, I started to formulate some options that would take one’s palate on a global journey.  Most are based on classic flavor pairings, using the mendiants as a not-so-classic vehicle for their delivery.  And of course I got on a roll and came up with six varieties that I just had to make.  I encourage you to let your pantry transport you to far-off places and devise some combinations of your own.  Just be true to yourself - that's the lesson here.

North Pole

{ walnut | dried cherry | white chocolate chip | cherry candy cane }

St. Nick

{ pecan | almond | dried cranberry | crystallized ginger }

Big Island

{ macadamia nut | toasted coconut | candied hibiscus | ‘alaea sea salt }

Persia

{ pistachio | Turkish apricot | green cardamom & rose petal sugar }

Umbria

{ pine nut | espresso bean | home-candied lemon peel | coarse cane sugar }

Yucatan

{ dried mango | popped amaranth | cacao nibs | chipotle & cinnamon dust }

All the flavors below rest in a base of 72% cacao pure dark couverture chocolate.  If you see couverture on the package, it means that the chocolate is high in cacao butter, which makes the molten chocolate creamier and easier to work with.  If you were a painter you would call it more “open time”.  Don’t fret if you can’t find/don’t have couverture chocolate, you may just have to work with fewer chocolate dollops at a time to keep them from solidifying before you get the goodies on.  Try six at a time either way, and go from there once you get the hang of it.  If they do harden prematurely, either use a little more melted chocolate to help the bits stick, or carefully remove the unadorned chocolate and place back in the bowl to melt again. 

Being small and uncomplicated, choose the best ingredients that are available/you can afford and choose a chocolate that is at least 70% cacao solids; unless you and your recipients are real crazy chocolate fans, don’t go over 85% cacao solids as this can be pretty bitter.  These treats are naturally vegan, gluten-free as long as you check the ingredients in the chocolate – the good quality stuff shouldn’t have any milk solids in it, and the first ingredient should definitely not be sugar.  Dark chocolate is rich in antioxidants and full of heart-healthy flavenoids that help prevent the buildup of plaque in arteries, with immune boosting and cancer-fighting qualities[i] ta boot!  So you can feel good about indulging in a few pieces.

The nuts should be fresh – bulk bins can be good for this if they have a high turnover (and you can sample for quality assurance).  I roasted all the nuts to enhance the flavor, except for the pistachios, which seemed to take on a strange flavor once roasted so I left them alone.  The dried fruit that I found were all unsulphured, which means that the apricots weren’t that vibrant orange that you might be used to, but did mean that people with a sulphite sensitivity, like my mom, could enjoy them too. 

Making Mendiants

Start by prepping any of the dried fruits/nuts/ingredients that you want to use for your mendiants.  Ingredients for each variety are listed below, but the process is the same regardless of which you make.

I put parchment paper on sheet pans and my cutting boards to receive the chocolate.  This worked well and really, any portable flat surface will do.  You want to be able to move them somewhere cool to help them firm up, while also clearing up work space in the kitchen to make more mendiants.  I put them down in the basement and they only took an hour or so to firm up to the point where they could be removed from the parchment – which I then reused.  Give them a solid 12 to 24 hours if you can before packaging them to be sure.

Fill the bottom of a double boiler with water, taking care that the water is not touching the bottom of the pan above.  Or you can fashion your own out of a sauce pan and a glass or metal bowl, as long as the bottom of the bowl is sufficiently suspended that it does not touch the water when it is boiling.  The reason that you don’t want the water touching the bottom in either case is so the chocolate doesn’t burn. 

Place the bottom pan with the water in it over high heat until it reaches a rolling boil, then reduce to a simmer.

Into the top pan/bowl goes the chocolate.   If your chocolate is in a solid bar, break it up into coarse pieces with your hands or a knife.  The smaller the pieces, the more contact with the bowl, the faster they will melt.  I like to buy E. Guittard chocolate because it comes in small disks that melt nicely without needing this step.   Put the chocolate into the top pan/bowl, stirring it occasionally to help it all melt. 

Ta-da!  Now you can remove the pan/bowl with the chocolate from the heat – I like to put it on a kitchen town to catch any condensation and keep it from dripping on everything else.  If the chocolate tightens up, just put the pan/bowl back over the simmering water to get it soft again. 

Now take a small spoon and place dollops of chocolate on the parchment paper, swirling them out a little with the back of the spoon if you like – when you add the nuts and such they will spread a little, so leave about a ½ inch between the chocolate on all sides.  Depending on how much chocolate you use, you can get anywhere from 80 - 120 pieces from 1 lb (500 g) of chocolate.  If you make six varieties, that means about 13 - 20 pieces of each.  You can easily scale this up or down depending on your needs.

Add the nuts, dried fruit, and any other tidbits to the disks, then make more chocolate disks until it is all used up!  Easy as that.  It’s hard to estimate the quantity that you will need, but you can always throw the extras together for some holiday trail mix.  I’ve included estimations for you for the ingredients in each variety.

North Pole

{ walnut | dried cherry | white chocolate chip | cherry candy cane }

Prep work:

• Toast walnuts in a single layer in a heavy bottom pan, or on a cookie sheet in the oven at 400 degrees F until golden and fragrant, about 2 minutes.  Break into smaller pieces as needed to fit the disks (quarters work well). 1 quarter each.
• Ready dried cherries and white chocolate chips (regular or vegan). 1 each of both.
• Choose a candy cane made with all natural ingredients if possible – cherry is used here, but other flavors could work too.  Crush the candy can in its own packaging or bag with a rolling pan, heavy pan or meat mallet into bite sized pieces. 1 each.

St. Nick

{ pecan | almond | dried cranberry | crystallized ginger }

Prep work:

• Toast almonds in a single layer in a heavy bottom pan, or on a cookie sheet in the oven at 400 degrees F until golden and fragrant, about 2-3 minutes.  Repeat with the pecans. 1 almond and 1 quarter pecan on each.
• Ready the dried cranberries. 1 each.
• Chop the crystallized ginger into manageable pieces if they are large. 1 chunk ea.

Big Island 

{ macadamia nut | toasted coconut | candied hibiscus | ‘alaea sea salt }

Prep work:

•  Toast macadamia nuts in a single layer in a heavy bottom pan, or on a cookie sheet in the oven at 400 degrees F until golden and fragrant, about 2-3 minutes.  Repeat with the coconut flakes for 1 min. 1 mac nut and 3 flakes on each.
• Rip the candied hibiscus into strips from petal tip to base, following the natural lines of the flowers. 1 petal, or about 1 sixth of a flower on each.
• Ready ‘alaea sea salt, or other coarse salt, such as pink Himalayan or kosher salt. 1 pinch each

Persia 

{ pistachio| Turkish apricot | green cardamom & rose petal sugar }

Prep work:

• Shell the pistachios, if they aren’t already shelled. 1 each.
• Cut the apricots into quarters. I prefer Turkish ones, as they are unsulphured and have a deep, molassesy flavor, but use what you have.  1 quarter each.
• To make the green cardamom & rose petal sugar, place into a spice grinder/old coffee grinder

• ~ 8 whole green cardamom pods
• ~ 1 tsp of rose petals
• ~ 2 T of coarse cane sugar
• Pulse until incorporated.  Taste and adjust quantities to your liking.  Letting it sit for a half hour in a lidded jar will help the aromas to perfume the sugar thoroughly.  1 heavy pinch on each, or about 1/8 tsp.  Place this on the chocolate before the other bits to help it stick.

Umbria 

 { pine nut | espresso bean | home-candied lemon peel | coarse cane sugar }

Prep work:

• Toast pine nuts in a single layer in a heavy bottom pan, or on a cookie sheet in the oven at 400 degrees F until golden and fragrant, about 2minutes. 3-5 on each.
• Choose good quality espresso beans, or your favorite dark roast coffee bean. 1 each.
• Candy your own organic lemon peels (find the recipe here), or go with store bought.  Chop into 1” or so sections if they are too long. 1 - 1” section, curled over, on each. 
• Ready some coarse cane sugar or sanding sugar.  I don’t buy a lot of sugar, so I went with organic. I pinch on each.

Yucatan 

{ dried mango | popped amaranth | cacao nibs | chipotle & cinnamon dust }

Prep work: 

• Cut dried mango into manageable pieces.
• Pop the amaranth in a heavy pan (find theinstructions here).
• Ready the cacao nibs.
• To make the chipotle and cinnamon dust, place into a spice grinder/old coffee grinder

• 1 whole dried chipotle chili, stem removed
• 1 large stick of Mexican cinnamon, broken to fit
• Blitz until incorporated.  Let the dust settle first before opening! Don’t get your face in there right after lifting the lid like I did or you will get a big snort of chili powder – and ensuing coughing, sputtering and sneezing.    1 heavy pinch on each, or about 1/8 tsp.  Place this on the chocolate before the other bits to help it stick.

Where to find it

Most of the fruits, nuts and other ingredients featured here can be found in any well-stocked grocery store.  However you may need help with the following (in order of appearance): 

• Candied dried hibiscus – these often come from Mexico, or other tropical locales where hibiscus grow; try Trader Joe’s, international food markets, Latin markets, or online such as through amazon.com
• ‘Alaea sea salt – this is synonymous with pink Hawai’ian salt; find it in the KTA on your next trip to the Islands, or try a high-end grocery store like Zupan’s, a delicatessen such as Foster & Dobbs, or a salt shop such as The Meadow.
• Rose petals – these are featured in many Mediterranean and Persian cuisines, especially in Tunisia and Iran; find them in large international or Mediterranean markets, or any place with a large bulk herb/spice section such as New Seasons or online through Mountain Rose Herbs  
• Cacao nibs – these are pieces of the raw, unprocessed cacao nuts and are pleasantly bitter, crunchy, and loaded with antioxidants; find them in high-end grocery stores, delicatessens, or online through  Mountain Rose Herbs - I lucked out and found Scheffenburger cacao nibs at Grocery Outlet, so keep your eyes peeled!
• Dried chipotle chilies – these are fantastic added to beans, chilli, or marinades, so buy a bag and experiment; find these in any large grocery store with a Hispanic food section, such as Freddy’s, or Latin food markets.   
• Mexican cinnamon - this is softer/more crumbly than traditional cinnamon sticks which is part of why I prefer it, as well as having a somewhat sweeter taste; find it  in any large grocery store with a Hispanic food section, such as Freddy’s, or Latin food markets. It is usually in with the dried chilies, so pick some up when you get your chipotles.

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[i] Glassman, Keri, M.S., R.D., CDN. 2010. The O2 Diet. Rodale: New York, NY. 218 pp.