Beauty on the Bay, Pt II

Here are some photos from the last couple days in Sausalito and of the Bay, especially for you, Guido...in case you were missing the views :)

Lomi Lomi Salmon with Mixed Greens

When i'm in Hawaii I love my Poke and I love my Lomi Lomi.  Tonight I try to replicate that authentic Hawaiian flavor of raw salmon and tomato but my way...Lomi Lomi on a bed of fresh greens and some hot jalapeno!


Salmon Lomi Lomi on a Bed of Greens

1/2 lb. Atlantic King Salmon, diced into 1/4 inch
1 organic tomato, diced into 1/4 inch
2 Tbsp. freshly grated ginger
1 jalapeno, minced
2 Tbsp. parsley, minced
1/2 avocado. diced into 1/4 inch
1 tsp. grated lime peel
1 Tbsp. grated orange peel
2 Tbsp. lime or lemon juice
1 Tbsp. Olive oil
1 Tbsp. Gomasio
2 cups, organic mixed lettuce greens
1 Tbsp. lemon juice
2 Tbsp. sesame oil
salt and pepper


1. Mix salmon, tomato, ginger, jalapeno, parsley, avocado, lime peel, orange peel, lime juice and oil together in a bowl. Season with salt, pepper, as desired. 
2. Mix greens in a separate bowl with freshly squeezed lemon juice and sesame oil. Season with salt and pepper. 
3. Plate salad greens. Top with a cup of Lomi Lomi salad into middle of greens. Sprinkle with a dash of Gomasio and more cayenne pepper, if desired. 

Sea Kayaking on Richardson Bay

Finally, I got back on the water in a kayak.  As Guido knows, I've been wanting to go kayaking on the Bay for months now, after years of seeing the early morning rowers and kayakers paddle on the Bay with the rising sun. So my Dad braved the horrendous traffic through SF to get to Sausalito where we set out with SeaTrek a casual place at one Sausalito beach which caters to both locals and tourists.  The weather wasn't great and the tide was ebbing so we decided to stay in Richardson Bay this time, but still it offered great views of the SF skyline, Sausalito, Tiburon, Belvedere and lots of seals and sea life. I'm used to being on a sailboat in the Bay...and this gave such a different but equally beautiful perspective. Will be back soon.  PS. This isn't us. 

Summer Sugar Snap Pea Salad

It's Sunday, so naturally I found myself at the Farmer's Market again and was drawn to a vendor with beautiful organic sugar snap peas...came home to make an impromptu salad with some other summer ingredients. 

Summer Sugar Snap Pea Salad
1 lb. Sugar Snap Peas, cut in half, diagonally
3 cups mixed baby spinach and/ or arugula or choice of greens
2-3 Tb Olive oil
1 Tb. fresh lemon juice
1 tsp. Champagne vinegar
1 Tb. fresh mint, coarsely chopped
2 Tb. fresh parsley, coarsely chopped
1 tsp. sumac
1 cup fresh sunflower greens
1/4 cup sunflower seeds
2 soft boiled eggs
kosher salt and ground pepper
Gomasio, optional


1. Blanch the sugar snap peas in salted, boiling water for 1 1/2 minutes, until bright green and crisp. Drain and cool down in a bowl of ice water.  
2. In a small mixing bowl, whisk olive oil, lemon juice, vinegar, mint, parsley and sumac. Season with salt and pepper. 
3. In a large bowl mix together sugar snap peas, sunflower greens, spinach and arugula. Add vinaigrette and gently toss. Plate, top with an egg, sprinkle with sunflower seeds and Gomasio, if desired. 
Serves 2

Eating Organic & the Dirty Dozen

If I could eat organic everything I would! Now you can find just about anything made organically - wine, coffee, cleaning products and I believe they are better...but they come at a cost. And sometimes I just can afford to buy it, especially when a small container of blueberries costs $5 or red bell peppers are $5.99 a pound. So I came across a list that helps me in choosing for us what foods MUST be organic, and ones they are not as risky and high in pesticide, fungicide and herbicide levels. Now when I go shopping, I'm better informed on what, although pricier, needs to organic and what I can pass on...at least for now.  

12 Foods to Eat Organic: The Dirty Dozen
• Apples
• Bell Peppers
• Celery
• Cherries
• Imported Grapes
• Nectarines
• Peaches
• Pears
• Potatoes
• Red Raspberries
• Spinach
• Strawberries


12 "cleanest non-organic foods"
• Asparagus
• Avocados
• Bananas
• Broccoli
• Cauliflower
• Corn (sweet) AVOID: Probably Genetically Modified
• Kiwi
• Mangos
• Onions
• Papaya
• Pineapples
• Peas (sweet)

Here is a great summary from TheDailyGreen.com about why we should eat organic and how the Dirty 12 list was compiled. Watch the slideshow on their website for more info on each fruit or vegetable listed. Also, check out Whatsonmyfood.org "a project of the Pesticide Action Network that makes the same USDA pesticide residue testing data available in an easy-to-use database".

   The benefits of eating organic food go straight to the farm, where no pesticides and chemical fertilizers are used to grow the organic produce shipped to grocers. That means workers and farm neighbors aren't exposed to potentially harmful chemicals, it means less fossil fuel converted into fertilizers and it means healthier soil that should sustain crops for generations to come.

   For individuals, organic food also has benefits. Eating organic means avoiding the pesticide residue left on foods, and it may even mean more nutritious varietals, though research into that subject has yielded mixed results. While there are few if any proven health impacts from consuming trace quantities of pesticides on foods, a growing number of people take the precaution of avoiding exposure just in case, particularly in the cases of pregnant women (growing babies are exposed to most of the chemicals that mom consume) and the parents of young children.

   But organic food can cost more, meaning many families are loathe to shell out the extra cash for organic produce on every shopping trip. That's what makes the Environmental Working Group's annual list of the dirty dozen foods so useful. The group analyzes Department of Agriculture data about pesticide residue and ranks foods based on how much or little pesticide residue they have. The group estimates that individuals can reduce their exposure by 80% if they switch to organic when buying these 12 foods.

   The USDA and farm and food industry representatives are quick to remind consumers that the government sets allowable pesticide residue limits it deems safe, and the produce for sale in your grocery store should meet those standards. Watchdogs like Environmental Working Group see those limits as too liberal, and see the dirty dozen list as a teaching tool to educate consumers about the benefits of organic food.

Sources:

http://www.thedailygreen.com/healthy-eating/eat-safe/dirty-dozen-foods#fbIndex1

http://www.living-foods.com/articles/twelvelist.html

http://www.organic.org/articles/showarticle/article-206

Good thing: Seaweed Gomasio

I just discovered something so, so good...I want to sprinkle it on everything! Seaweed GOMASIO is a seasoning with seaweed, salt and sesame seeds, all organic, which brings just that added "something" to almost any dish. Traditional Gomasio is a delicious way to reduce sodium while adding a little calcium, magnesium, iron, protein, and fiber, and the additional seaweed ingredient adds even more healthful benefits. From now on, you'll probably find it included in all my recipes...well almost all...

Gomashio (hiragana: ごま塩; also spelled gomasio) is a dry condiment, similar to furikake, made from unhulled sesame seeds (ごま,goma) and salt (塩, shio). It is often used in Japanese cuisine, such as a topping for sekihan. It is also sometimes sprinkled over plain rice or over an onigiri. 

Gomasio is the principal table condiment in the Macrobiotic way of natural foods diet. Use it in lieu of salt to season your food at table, giving hearty delicious taste.

Sources: http://en.wikipedia.org/wiki/Gomashio

http://www.macrodiet.com/Gomasio.shtml

Good thing: glass water bottles

I kept hearing about the dangers of plastic's synthetic chemicals leaching into our food and water...so I made the switch and bought glass water bottles to reuse. Instead of buying plastic water bottles, which is costly, creates more waste and has dangerous side effects, try glass.  I like lifefactory bottle choices, at about $20/ each. They're easy to clean, have good grippage and cool colors, plus they're a local company based in Sausalito. 

For more insight and information on our water issue visit http://www.bottledwaterblues.com/. 

More on Seafood

A couple days ago I talked about the Seafood Watch program which brings greater awareness to consumers and businesses on seafood choices for "healthy oceans". Earlier this month TIME Magazine published a great article, by Bryan Walsh, that goes more in depth surrounding the fishing industry. Also check out his blog posts which talk about farming fish, genetically modified salmon and other issues we need to know about!  

Sunday is for Farmer's Market

I look forward to Sundays, not only because it's the weekend, but also because I can go to my local framers market in Sausalito...I love everything about it: the selection of fruits and vegetables, the sellers, the view of the Bay behind the stalls. Click here for a list of Farmer's Markets near you and to find other great info on local farming and agriculture. 

Almond Milk

I love my lattes and cappuccinos in the morning, so trying to find a substitute for milk was a must but actually not as difficult as I thought. It's a great alternative for those, like me, who are lactose-intolerant as it's easy to digest. Plus it contains a lot of potassium and magnesium which I need. First try of almond milk, steamed and foamed, was so much better than I expected.  The nutty sweetness adds so much to the espresso and its low 40 calories per 8oz. make it any even better choice than regular milk! 

Some facts about Almond milk:

• Almond milk is made by crushing and straining whole soaked almonds.
• Contains high amounts of Vitamin E which keeps skin, hair and nails strong, healthy and shiny. It's rich in vitamins and minerals and very high in antioxidants. 
• It can also promote a healthy heart. There are only 5mgs of sodium and no cholesterol in a typical serving. The low amount of sodium, lack of cholesterol and presence of around 150mg of Potassium within the milk helps keep blood pressure levels normal and aids in maintaining a healthy heart.
• Almond milk has such as low amount of simple sugars, thus has  a low glycemic rate; it is easily and fully digested and the body can use it for energy.
• It contains 25% of your daily recommended Vitamin D intake and 30% of calcium both of which aid in building and maintaining strong healthy bones. Having strong bones is paramount in fighting off the risk of osteoporosis in later life.

Seared Ahi and Cabbage Salad

One of my favorite places to be is on the island of Kauai and it's no surprise that one of my favorite places to eat when I am on the North Shore of Kauai is at the Kilauea Fish Market.  In their small kitchen, they prepare awesome Poki and other fresh Hawaiian dishes, but hands down, they have the best Ahi Tuna wraps.  They're made the way you like - raw, seared or fully cooked - and wrapped in a sun-dried tomato tortilla with brown rice, veggies, mung beans and their secret sauce, which they won't give out and which I've tried to get a few times. With my GDS-free diet, I'm not attempting to copy their wraps, but instead making a 'deconstructed" Ahi wrap salad. I could substitute with gluten-free "tortillas" but I enjoy eating it as a salad much more - it preserves a quality of freshness and keeps it simple.

Steffie's Seared Ahi Tuna and Coleslaw Salad

Serves 2-4, depending on serving size

Ingredients:

Ahi

1lb Ahi Tuna

1 green bell pepper, diced

1 red bell pepper, diced

1/2 red onion, diced

2 Tbsp. fresh grated ginger

1 jalapeno, seeded and minced

1 Tbsp. sesame seeds

1-2 Tbsp. Tamari (gluten-free soy sauce)

1 Tb Sesame oil

2 Tbsp. canola or vegetable oil for searing

Coleslaw

1/2 head red cabbage, sliced thinly, preferably on a mandolin

1/2 head green cabbage, as above

1 carrot, julienned or shredded

1/2 cucumber, peeled and sliced thinly

3 stalks celery, sliced thinly

1/4 cup pumpkin seeds

1 Tbsp. apple cider vinegar

1-2 Tbsp. rice wine vinegar

2 Tbsp. Olive oil

3 Tbsp. Canola mayonnaise

Garnish

Sunflower green sprouts or Mung beans

1. Start with a nice piece of fresh Ahi and cube into 1/2 inch pieces. In a small bowl mix tuna with sesame seeds, ginger,  tamari and sesame oil. Season lightly with salt, pepper and cayenne pepper, if desired. Marinate for 20-30 minutes.

2. In another bowl mix onion, red and green peppers and jalapeno.

3. Heat oil in pan over medium heat. Add vegetables and cook until fragrant and slightly softened, about 4 minutes. Increase heat to high and add tuna mix. Sear on all sides, briefly, until lightly browned but not cooked through, 2-3 minutes. Adjust cooking time to your preference. 

4. While tuna is cooking, whisk vinegars, oil, mayonnaise and seasonings in a large bowl. Add cabbages, cucumber, carrot and pumpkin seeds to dressings. Mix together and season with salt, pepper, as desired. 

5. Spoon coleslaw onto plate, top with seared tuna and garnish with fresh sunflower sprouts. 

Seafood Watch...know what seafood to eat, what to avoid and why

I just returned from Whole Foods where I was shopping for some fresh fish for dinner. I was happy to be guided by the 'name tags' by each fish or shellfish which notes, alongside the price, what is a 'Good Alternative', 'Best Choice' and what to 'AVOID'. Have you ever wondered who rates this? It's a program from the Monterrey Bay Aquarium in California to bring more awareness and "help consumers and  businesses make choices for healthy oceans." I'm so grateful they initiated such a project...it has made me more conscious about sustainable food choices and my shopping and eating habits in general. 

Check it out!!!  Pick up Seafood Watch pocket guides as well - for seafood and sushi lovers. 

First thing in the morning...lemon water

I've often heard about the benefits of drinking lemon juice first thing in the morning to curb your appetite, boost metabolism or help with a myriad of other health ailments, so 2 years ago I started my morning with a glass of hot water and freshly squeezed citrus juice.  I find drinking lemon juice straight too harsh on my stomach, so I add hot water to a freshly squeezed lemon or other citrus fruits, like a grapefruit half or limes, plus a dash of cayenne pepper...something I learned from The Master Cleanse. It's a refreshing, cleansing and gentle way to start your day before that first coffee that surprisingly has more benefits, below, than you'd think. 

Good for stomach

Lemon can help relieve many digestion problems when mixed with hot water. These include nausea, heartburn and parasites. Due to the digestive qualities of lemon juice, symptoms of indigestion such as heartburn, bloating and belching are relieved. By drinking lemon juice regularly, the bowels are aided in eliminating waste more efficiently. Lemon acts as a blood purifier and as a cleansing agent. The intake of lemon juice can cure constipation. It is even known to help relieve hiccups when consumed as a juice. Lemon juice acts as a liver tonic and helps you digest your food by helping your liver produce more bile. It decreases the amount of phlegm produced by your body. It is also thought to help dissolve gallstones.

Excellent for Skin Care

Lemon, being a natural antiseptic medicine, can participate to cure problems related to skin. Lemon is a vitamin C rich citrus fruit that enhances your beauty, by rejuvenating skin from within and thus bringing a glow on your face. Daily consumption of lemon water can make a huge difference in the appearance of your skin. It acts as an anti-aging remedy and can remove wrinkles and blackheads. Lemon water if applied on the areas of burns can fade the scars. As lemon is a cooling agent, it reduces the burning sensation on the skin.

Aids in Dental Care

Lemon water is used in dental care also. If fresh lemon juice is applied on the areas of toothache, it can assist in getting rid of the pain. The massages of lemon juice on gums can stop gum bleeding. It gives relief from bad smell and other problems related to gums.

Cures Throat Infections

Lemon is an excellent fruit that aids in fighting problems related to throat infections, sore throat and tonsillitis as it has an antibacterial property. For sore throat, dilute one-half lemon juice with one-half water and gargle frequently.

Good for Weight Loss

One of the major health benefits of drinking lemon water is that it paves way for losing weight faster, thus acting as a great weight loss remedy. If a person takes lemon juice mixed with lukewarm water and honey, it can reduce the body weight as well.

Controls High Blood Pressure

Lemon water works wonders for people having heart problem, owing to its high potassium content. It controls high blood pressure, dizziness, nausea as well as provides relaxation to mind and body. It also reduces mental stress and depression.

Assist in curing Respiratory Disorders

Lemon water assists in curing respiratory problems, along with breathing problems and revives a person suffering from asthma.

Good for treating Rheumatism

Lemon is also a diuretic and hence lemon water can treat rheumatism and arthritis. It helps to flush out bacteria and toxins out of the body.

Reduces Fever

Lemon water can treat a person who is suffering from cold, flu or fever. It helps to break fever by increasing perspiration.

Acts as a blood purifier

The diseases like cholera or malaria can be treated with lemon water as it can act as a blood purifier.

Source:
http://www.lifemojo.com/lifestyle/top-10-health-benefits-of-lemon-water-1422542

Beauty on the San Francisco Bay, Part I

While running the other day I saw this beautiful, and very large, sailboat anchored off Brideway...I returned later with my camera. Not only does the Bay itself provide so much beauty but also does all the activity taking place on or around the Bay, 24 hours a day. With it's seemingly endless and surprising unchoreographed traffic of cargo vessels, cruise ships, day-sailors, rowers, paddle boarders, seals and ferries, to name a few..its actually a pretty amazing sight on and off the water. 

A Perini Navi yacht...same makers as the Maltese Falcon. 

Good thing: coconut water

Keep hydrated and drink water...you hear it all the time, but sometimes we just don't. After water, my go-to drink for the last couple years has been coconut water, which is especially beneficial after exercising or when I feel I need to replenish my electrolytes. I'm a little sceptical about all the hype and health claims that are circulating, but I do believe it's a nutritional and natural drink option worth the cost, which should be part of a healthy diet. Any brand will do for me, above is zico...but you can now buy coconut water at just about any market: Trader Joe's, Whole Foods, Safeway, or any health store...usually priced between $1.50- $2.00/each. 

Articles about coconut water:
http://healthmad.com/nutrition/benefits-of-coconut-water-is-coconut-water-good-for-you/
http://www.huffingtonpost.com/2010/08/03/coconut-water-myth-or-mir_n_669572.html
http://fyiliving.com/diet/coconut-water-craze-are-the-health-benefits-worth-the-cost/

Ocean Beach, San Francisco

I love that I am surrounded by water. Not only is the Bay at my doorstep but beautiful white sand beaches are minutes away. Ocean Beach is at the far edge of San Francisco and is perfect for a brisk walk anytime of the day. 

What do I eat now?

When your own body starts telling you that you can't eat certain foods (and food groups) anymore it's a good time to reevaluate the whole way you look at food. Instead of thinking of all the foods I can't and won't be eating I am imagining all the wonderful foods I will try and the creativity I will use to make these foods more exciting and this experience of eating GDS-free (gluten, dairy, sugar- free) less rigid.  

Jan Davidsz de Heem: Still Life (Le Desserte), 1640. Paris, Louvre

Here are just 4 foods that haven't always been my first choices at the grocery store but now are all on my list of FOODS TO EAT.  Here's why.

1. Sardines - A great source of Omega-3s and their mostly vegetarian diet makes them low in mercury too. Any way you eat them- fresh, canned or smoked, eating as little as 3 oz of these little fish pack more calcium and vitamin D than a glass of milk.

2. Mackeral - Good for the heart, regulates metabolism, reduces bad cholesterol and blood pressure, cancer and stroke preventative. It's a brain food and helps keep nervous system normal and healthy. **
3. Walnuts - Full of Omega-3 fatty acids and vitamin E; benefits includes smoother skin, healthier hair, stronger bones and brighter eyes.
4. Sweet Potatoes - Provides 8,800 IU of vitamin A, 42% of the Recommended Daily Allowance for vitamin C, 6% RDA for calcium, 10% RDA for iron, and 8% RDA for thiamine for healthy adults.  Contains beta-carotene, which our body converts into skin-smoothing retinol...helping our skin heal from past and present sun damage.***


Sources:
** http://factoidz.com/mackerel-nutrition-health-benefits-of-mackerel/
*** http://aggiehorticulture.tamu.edu/archives/parsons/vegetables/sweetpotato.html

Cheers!

Spinach, Celery, Cucumber and Pea Sprout Juice

I've had my juicer for over 5 years now, but it hasn't been used all that often until recently. Once again I'm loving my fresh fruit and vegetables throughout the day.  The healthy benefits overwhelmingly outweigh the somewhat tedious clean-up and sounds of a wood chopper coming from my kitchen. Above is my fresh spinach, celery, cucumber and pea sprout drink. Use any amount of each vegetable you desire...just get creative. 

Click here for a review of a few good juicers.

Summer berries

I've never had a difficult time eating enough fruits and vegetables so now, with summer finally here and my change in eating habits, I am taking advantage of the abundance of fresh fruits and especially berries that are in season.  Picked up these beautiful blueberries from our local farmer's market yesterday.  And Happy 4th of July!

Greece on our minds

They say the Mediterranean diet is the healthiest diet.  We have tried to incorporate this in our lives which isn't hard because it's so good, plus our travels in Greece keep our cooking memories alive.  We spent weeks in the Greek Isles aboard the beautiful and breath-taking 78ft Pacific Breeze with our friends, owners and operators, Dada and Paul Hess.  Not only did they show us the best of the Dodecanese last year but cooked for us traditional Greek dishes as well as fusion cuisine from Germany and the Baltics. Recipes to follow for a simple Greek Salad and quickly Sauteed Pink Shrimp from the Gulf of Mexico. 

Greek Salad
- 4 cups assorted ripe tomatoes, coarsely chopped 
- 1 cup red onion, thinly sliced 
- 3 cups cucumbers, coarsely chopped 
- 1 cup red bell pepper, seeded and chopped, optional
- 1/2 cup Greek olives, pitted and sliced in half 
- 1 cup good quality feta cheese, crumbled
- 1/2 cup fresh parsley, chopped 
- 1/4 cup good quality olive oil
- 2 Tbsp. red wine vinegar or fresh lemon juice
- 1/2 tsp. dried oregano, optional
- 1 Tbsp. fresh mint, minced, optional
- kosher salt and ground black pepper


* Try to use as many organic vegetables as you can. I add red bell peppers to my salad for added sweetness and crunch, but it is not found in all Greek salad recipes. 


Mix tomatoes, cucumbers, red bell pepper, red onion, olives, parsley into a large mixing bowl. In a smaller bowl, whisk  together olive oil, red wine vinegar, parsley and oregano or mint, if using. Season with salt and pepper. Add dressing and feta cheese to salad, mix well and serve. Serves 4.

STEAK....the perfect gluten free food.

Meat, meat and more meat.  My boyfriend and I both enjoy a filet mignon.  But often I like a little fattier and, in my opinion, a tastier cut...the rib eye steak...bone on, of course.  Can't imagine a better piece of gluten, dairy and sugar free food. 

A beer garden in Wine Country?!?

As I've been told I have a sugar intolerance/ allergy, I am not supposed to drink any alcohol because of its naturally high sugar content - wine, beer or hard liquor.  As you can probably see my my photos and text, I am having a hard time on this holiday weekend abstaining.  So I still wanted to travel north from Sausalito to Sonoma, a quick 35-40 min drive, to enjoy the nice weather, scenery and, of course, the great wine that surrounds us.  The moment we pass through Sonoma County the air is thicker and so much warmer. We make a stop at Viansa Winery for a wine tasting; we especially enjoyed their Cab Franc Reserve.  After, we venture into town to taste what's on draft at the new-ish beer garden Hopmonk.  

As a Austrian American and living with a German, I have an understanding and affection for the Austrian/ German style beer garden that Americans haven't yet fully experienced in this country.  It's a beautiful thing - sitting outdoors surrounded by trees, wood communal tables, rustic food and obviously, the quality draft or bottled beer that is all enjoyed in a outside setting.  I'm happy to see that Sonoma ventures into something other than wine.  Guido enjoyed a nice burger and coleslaw with his Kellerbier and I had a simple salad with my Hefeweizen. The waitress was so cool and chill when I listed my food intolerances that she even said she'd press the "no dairy and gluten" buttons on the ordering computer...who knew they even had such a thing. Guido made sure that when she pressed my "special" buttons she pressed the "unhealthy" button for him. Cheers to that! And everything about this wonderful day!