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bounty summer

from the kitchens of pinch and dash


copyright Š 2012 danielle arsenault and jessica perlaza BOUNTY | summer www.thekitchensofpinchanddash.com www.facebook.com/thekitchensofpinchanddash photographs | jessica perlaza and danielle arsenault cover illustrations | katie eberts


bounty summer seasonal inspiration from the kitchens of pinch and dash


who are pinch and dash?

i’m a teacher and home cook hoping to re-introduce others to the simple pleasures in life and in food. you don’t have to be martha stewart to feel confident in the kitchen! cook simply, cook together, share with the people you love and you will succeed. my husband and i left the US to live and teach in korea almost four years ago. i was heartbroken to find that korea’s cities are quickly following in america’s unsustainable footsteps. food traditions are being lost, fast food is a daily indulgence and families no longer have time to sit around the table together. so we moved to the countryside and fell in love with a slower, simpler way of life. we tended a vegetable garden with our neighbors, healed ourselves with traditional medicine, and learned to cook local dishes from the elders. i was raised on a diet of mac n’ cheese and fried fish sticks but, through much trial and error - as well as the discovery of a gluten intolerance - i eventually learned to treat myself and my body better. i owe much gratitude to my colombian mother-in-law for teaching me how to cook real food. these days, i eat a gluten-free and mostly vegan diet full of whole foods, and i try to choose seasonal and local whenever i can. in my new home in seoul, i have been fortunate to connect with some of the most inspiring women and thank the universe for bringing us together in its magical ways. together, we have built SPACE, a community goodness center that brings people together around food, art, and yoga. my life has changed in so many ways and i am thankful. and even in a studio apartment the size of a shoebox, my favorite place to be is in the kitchen cooking a meal to share with those i love.

greenteaandkimchi.com


two ladies full of passion who had once been neighbors now embark on journeys beyond them. as part of nature’s cycle, change is abound this season. fruits ripen on the vine and the garden boasts a bounty of love and life. everything must come full circle and new beginnings are born.

i become lost in the folds of nomadic travels now and then but i still find time to pursue my passions. on my journey through life, i have travelled the world as a rock climber and english teacher and have discovered isolated corners of canada, new zealand, turkey, spain, thailand, mexico, korea and haiti among others. in march of 2012 i completed my ukulele-infused debut album titled, “saving earthworms from sun scorched death” under my musical pseudonym, mustache fable. in summer 2012, i ventured off to the wonders of haiti and received a permaculture design certificate as well as a living foods lifestyle certification at the ann wigmore institute in puerto rico. like the wind, i don’t really mind where i end up next as my vagabond life continues to lead me in one direction then another with constant surprise and inevitable change. nevertheless, i sure have aspirations for big things to come - soon becoming a raw food chef and a whole foods nutrition and lifestyle coach certified through raw foundations in vancouver, bc. then perhaps building a permaculture garden with attached vegan cafe in the forest of the canadian west coast will be my next endeavor, perhaps a stroll in the himalayan hills, perhaps thriving as a living foods chef who plants trees and climbs rocks. no matter how busy i get with projects, ukulele playing, planting trees, rock climbing, teaching and dreaming, i still have to eat. my boundless energy and creative drive are directly related to the food i nourish my body with. i am chlorella, tahini, almonds and zucchini. over the years i have discovered endless combinations and hidden secrets in food and nutrition. being vegan in a non-vegan world definitely requires imagination and education. no matter where i go, by using whole foods like those in this book, i know what i am putting in my body is of superior quality. food gives me a way to express myself and it gives me the utmost pleasure to share my creative expressions with my amazingly loving family, friends and all those i meet, including you. enjoy with light and love!

pachavega.com


find your community words by leandra williams the processes within which we modernized our world didn’t only take us further away from our food, it also took us further away from ourselves and each other. there is a strong interplay between the inner and outer worlds, and looking back on how we’ve chosen to progress as a global unit, there seems to be a mass reawakening to the power and purpose of community and a re-imagining of how we can shape a more just and cooperative world. while there are tons of sites online seeking to recreate the communal experience, nothing beats the good old fashioned form of human-to-human contact . there are even intentional communities in various parts of the world, but you don’t have to leave where you are to connect with others based on common interests or shared values and ideologies. some of the greatest benefits i’ve experienced from living in a community are the information exchanges, a truer sense of democracy, care and support. it’s been a learning experience that’s revealed a greater understanding of myself, how i relate to others, and my ideas about communal living. it’s been a fascinating, rich, and vastly rewarding experience i encourage everyone to try as an alternative to the hyper insular, faux individualism that masks our interconnectivity. even if it’s not the right fit, the learning process will guide you in the direction of a more compatible community and help shape your own vision of how we can come together and live cooperatively.

tenderly nourish your being - body, mind, and soul as you would a delicate plant you want to see thrive. provide yourself with the proper conditions and nutrients necessary to flourish and you will.


get together and get involved join a local CSA, a community shared agriculture program, that allows you to buy direct from local farmers so you can explore new fruits and veggies you might not otherwise pick up and who best of all, delivers organic, locally grown food to your doorstep! shop at a food co-op and support your local farmers market volunteer host a potluck and invite some new friends plan a block party on your street or community picnic in the park make your grandparents proud and get to know your neighbors by spending balmy summer evenings on the front porch instead of in the backyard plant a veggie garden in front of your home (so much more rewarding than a front lawn) and invite your neighbors over to dig in the garden and share its bounty

a pinch. a dash. and a handful. photo by aaron yukich


photo by aaron yukich


strange ingredients explained scoby

this little “symbiotic culture of [healthy] bacteria and yeast� aids in the fermentation of kombucha tea which is great for digestion and your immune system. it packs a whole lotta essential amino acids too. tapioca

this slightly sweet, white flour is a starch extracted from the cassava root or yuca which is typically used as a thickener in tasty baked goodies. xantham gum

another dairy-free, gluten-free product derived from the sugars of soy or corn. this fermented carbohydrate gives baked goods a gummy, chewy texture. braggs liquid aminos

used as a substitute for tamari or soy sauce, this is a nutritious and delicious liquid protien with 16 essential amino acids. medjool dates

known as the king of dates, medjools are soft, sweet and sticky and also contain a nice dose of fiber, iron- and potassium. hemp hearts

the inner part of the hemp seed, full of protein and healthy fats. citrus zest

zest is a fine scrapping of the outer peel of any citrus fruit, such as grapefruit, lemon or orange. it adds a strong flavor to any dish and a load of vitamin C. moringa

this miraculous tree, grown in the tropics and sub-tropics gifts us a bounty of nutrients within all of its edible parts. the leaves themselves have the power to eradicate malnutrition in the poorest parts of the world. you can find it dried in many health food stores.


south korea

the land of morning calm


tell us three reasons we should drink kombucha. 1. kombucha has tons of healthy bacteria and enzymes that aid digestion 2. it provides energy in a steady, even way 3. it’s full of B vitamins and organic acids that help detox the body what is the most interesting kombucha combination you’ve made? i’ve been loving the extra kick that an aged green tea kombucha gives to a frozen banana smoothie. blended up with soy milk, almonds, and a sprig of fresh applemint, it turns into this absolutely refreshing vegan yogurt delight. how did your curiosity/love for fermentation start? it started with a gift. in 2010, my friend aimee bequeathed me her scoby mother when she left korea to go save the world. i started brewing kombucha and loved the simplicity of the process. it’s so easy yet it yields such goodness...it’s like magic. soon, i was experimenting with different flavors and carbonation rates, but mostly i was just enjoying the health benefits of drinking kombucha. that same summer, i took a beermaking class and found it held a similar fascination for me. my interest just grew from there. how do “community ” and your work fit together? i’ve found that sharing what you love with others makes it more fun and meaningful, and so i seek community in about everything i do. my interest in kombucha led to a curiosity about fermentation as a process, and by being part of a community of fermenters, there’s a wealth of knowledge, experience, and support available. what do you love most about your life in seoul? i love that my life allows space to enjoy solid company in mountains, busy city streets, and cozy hubs of creativity and goodness. with more and more global citizens finding a home here in seoul, there is a real sense of possibility and connection here, and i love that vibe.


yoga instructor, co-creater of seoul’s successful Fermentation Celebration, one-fifth of the collective behind SPACE (a community oasis to nurture mind, body and spirit) and all-around entrepreneur, dawn kang still finds time to teach us how and why we should be making our own kombucha.

koala tea

seoul, south korea


kombucha

from koala tea

this tangy, effervescent health drink is made from sweetened tea that has been fermented from a few days to a few weeks. it’s health benefits are outreageous! here’s how to find your own starter kombucha: get a scoby baby from a friend grow your own from a store-bought bottle of kombucha tea (make sure it’s not pasteurized) order online ; kombucha fuel on facebook or kombucha scoby exchange

. . . . . .

brew a strong sweet tea (green, black or oolong work best; avoid teas with any essential oils).

cool the tea down with 2 liters of water in a glass jar. once you can comfortably dip your finger in, add the SCOBY and 1 cup kombucha (or vinegar).

cover with a cloth or paper towel and secure with a rubber band. store in a warm spot away from the sunlight undisturbed for 5 days. keep fermenting according to taste (the longer you let it sit, the stronger and more vinegar it becomes).

once your kombucha is to your liking, bottle it in a glass (empty wine bottles are perfect). if you’d like to add extra flavoring (pieces of fruit, ginger, spices, etc.) now is the time. it will continue fermenting, so if you’d like to slow down the ferment, store in the fridge.


alien’s bake shop seoul, south korea alien’s bake shop is the online vegan shop of seoul resident and blogger, mipa lee. her well-informed blog [ alien’s day out ] is the go-to site for seoulites and visitors alike, in search of the best vegan/vegetarian options in the city. and the best part? you can order mipa’s own homemade vegan (and now gluten-free!) baked goods to be delivered right to your door!


mipa, describe your perfect summer picnic. i love picnics! my perfect summer picnic would be at one of seoul’s awesome parks or the han river where we could lay out a blanket on some grass and just relax all afternoon. as for the food, there are so many options, but right now i’m thinking quinoa salad with black beans and roasted vegetables, roasted sweet corn on the cob with melted non-dairy butter, chips, salsa and hummus, and some refreshing fruit salad and peach-almond muffins for dessert. what is the hardest part about being vegan in korea? the hardest part is probably not having easy access to certain vegan ingredients or foods that are so common back in the US, such as vegan cream cheese, marshmallows, and vegan yogurt. even items that are not necessarily vegan, such as almond milk. i could make my own, but sometimes i just miss the convenience of buying it at a store. what is the best part? the best part is probably just the sense of accomplishment that comes when i realize i am actually thriving here as a vegan. sometimes just taking on a challenge and succeeding is the greatest satisfaction. not having as many options for restaurants or vegan food products forces me to get creative in the kitchen and make the most of whatever resources and ingredients i have available, and i definitely learn a lot that way. korea has trained me to be a tough-skinned, scrappy vegan and now i feel like i could be vegan anywhere in the world. of course, getting to enjoy plenty of delicious vegan korean dishes and banchans [side dishes] is also a plus! you’ve been so many places in the world, what has seoul taught you? since living here for 6+ years, i have learned that seoul is actually a really amazing city. when i first arrived, all i could see was the griminess, disorganization, the pursuit of and obsession with material wealth. but now i can see so much deeper into the culture of this city and i see pockets of genuine beauty all over the place. i guess you can say that seoul has taught me the importance of staying open-minded and humbling yourself to see all that this city has to offer. how do mipa and the alien differ? we probably differ in that after 6 years of living in korea, i’m not so ‘alien’ anymore. what do you love most about your work? with the blog, i love that it has become a resource for vegans and even omnivores here in korea. when i hear people say that the blog has helped or encouraged them to eat better or just find new restaurants and cafes, it’s such an encouragement and makes all the hours of blogging worth it. when it comes to the online bake shop, i love that i get to combine my passion for vegan baking with my need for creativity. but most of all, i love being able to nurture and make people smile through food. what’s next for alien’s bake shop? i would love to one day have an actual storefront or a cafe. but until then, it is my mission to provide delicious, quality products to those in search for vegan treats. i will continue to develop my craft, improve the website, and learn more about the business end of things. hopefully this is just the beginning of many good things to come!


“ these are some of my favorite cookies to eat because they are bright, zesty, petite, and also elegant. they make me feel like i’m at a fancy tea party! plus, these cookies are bite-sized, so you get to enjoy more than one or... the whole bag. first, i make a large batch of glutenfree all-purpose flour mix because it’s always nice to have some on hand. you could probably use a commercial brand of gf flour mix too.

from alien’s bake shop

-mipa


1. preheat oven to 350f or 175c. prepare cookie pans by lightly greasing the surface or using parchment paper. 2. in a large bowl, sift the flour, baking powder, and xanthan gum together. mix well. 3. in a separate bowl, cream the non-dairy butter with the sugar. add the zest, lemon juice, extract and salt, and mix thoroughly. 4. combine the wet ingredients and the dry flour mixture with a spoon. after a while, you may prefer to use your hands. mix until everything comes together in a ball and the sides of the bowl are clean. 5. take teaspoon-fulls of dough and roll in your palms to create small, 1 inch diameter balls. place them on the cookie sheet, about 1.5-2 inches apart. 6. bake in the oven for 13-15 minutes, rotating the pans midway. to check whether they are done, gently touch the top and make sure it feels mostly firm but not solid. the bottoms should also be slightly browned. 7. remove from oven and transfer to a cookie rack, leaving to cool for about an hour. once completely cooled, put about 1/4 cup of powdered sugar into a large ziploc bag and add the cookies. toss until they are all covered. tap off any excess sugar and enjoy!

240g gluten-free all purpose flour mix* 3/4 tsp aluminum-free baking powder a tsp xanthan gum 120g non-dairy butter 130g unrefined, organic cane sugar zest of a lemon 20ml of fresh lemon juice half a tsp lemon extract (optional) a quarter tsp sea salt a quarter cup powdered sugar for coating

makes about two dozen

*to make your own gluten-free flour mix, sift and mix these three flours together in a large container and store in a cool, dry location. : white rice flour 270 grams potato starch 200 grams tapioca starch 200 grams


casablanca

seoul, south korea

casablanca was started by wahid and his brother, karim, two of the most genuine gents in the business. their humble restaurant (inspired by their father’s restaurant in morrocco) has quickly become one of the most popular spots in the neighborhood for its consistently good food, familylike atmosphere and excellent prices. as a sandwicherie, the main menu consists of just a few simple and satisfying sandwiches. but after we got a taste of side dishes like moroccan lentil soup and spiced carrot salad, we just had to ask for more gluten-free options. thus, the vegetarian platter was born.

. . . . . . what inspired you to open your restaurant? the concept was to open a restaurant between fine dining and fast food, a place where you can get quality foreign food for a very reasonable price. what is the best part of your job? when people leave happy and come back happy. how did you decide on the flavor combinations in the vegetarian platter? i believe it was danielle who asked for something without bread one day. i didn’t even think a lot, i just put in what i already had on the menu: moroccan salad, spiced carrot salad, maakoudas and the lentil soup that i reduced to a thick, almost dip texture to fit on the plate. what’s next for casablanca? im dreaming of a casablanca food truck. if you could be compensated for your work with something other than money, what would it be? spices and recipes.


zaalouk

from casablanca

3 eggplants 2 diced tomatoes a dried red chili, coarsely ground 3 cloves of garlic (chopped) 3/4 cup of olive oil one pinch of ground cumin one pinch of smoked sweet paprika a handful of fresh parsley a tablespoon of lemon juice ground black pepper and salt (to taste)

. . . . . . peel and dice the eggplants. boil in salted water for fifteen minutes, then drain. on medium heat, saute the eggplant and tomatoes in half a cup of olive oil with garlic and chili for ten minutes. add spices and keep cooking for another 15 minutes. add chopped parsley, lemon juice and the remaining olive oil while crushing the mix with a wooden spoon and reduce to low heat for five minutes. add salt and pepper to taste. et voila!


kongguksu

milky mont-blanc noodles

based on a very typical korean noodle dish, this version is a little different and is inspired by the southern part of korea. prepare buckwheat or brown rice noodles. when done, rinse in cold water and set aside in a large serving bowl. if you feel eager to make your own fresh soymilk, start first by soaking a cup of soybeans* overnight. in the morning, discard the water and boil in two cups of fresh water for about 15 minutes. drain, rinse and toss into a big bowl, scrubbing the beans with your hands to remove the skin. fill the bowl with cold water and pour the skins off the top. repeat once or twice until all skins are removed. put one cup of the cooked soybeans into the blender with two cups of fresh water and a teaspoon of salt, blending into a very thick paste. pour over the noodles and top with shredded cucumber and a sliver of watermelon. add a handful of shaved ice, a sprinkle of salt and mix it all together for an icy cold silky milky summer soup. *you can also use edamame beans.


cafe slobbie seoul, south korea

a conscious community cafe in the center of seoul’s most bustling university district, slobbie is a place to slo[w] down, fill your belly with a simple homecooked meal and open your heart to the food stories that shape our lives and the lives of those around us. all right table, a monthly narrative-food workshop held at slobbie, is a forum where community members come together to share family recipes, food memories and a meal made with love and purpose.

an interview with eunkyung ‘zebby’ kang of cafe slobbie... describe your ideal summer picnic. my ideal picnic would be impulsive, not very organised. they mostly happen after work and with anyone who is available (mostly with my boyfriend). a conventional picnic spot like the park or riverside would be great but the rooftop of an apartment, a parking lot or sitting on plastic chairs in front of convenient store could be nice for a quick midnight picnic. not much stuff needed. just a pack of crisps and a bottled beer would be perfect. how do you determine what goes in the lunch set each day? our principle is to use seasonal ingredients and to prepare a healthy balanced meal just like all mothers do for their children and loved ones, but made in a bigger pot. how does your work bring community together? eating is the most active and physical communication among people. i believe everyone has their life story related to the soul food experience. i just put my healthy food on the table and we sit around it with others and share. we call this the all-right table. for nearly a year, i have heard different stories and tasted food from people all over the world at the all-right table. the moment we sit and eat together, we become a family. (family in korean ‘sik goo’ - means people who eat together.) community means family to me and eating together makes this happen indeed. we make families at slobbie. what’s next for cafe slobbie? as a community cafe, cafe slobbie plans to have more all-right tables with various people and organizations as we did with ‘save the children’, the founder of ‘slow movement’ in japan, a food designer from hong kong and more. we will concentrate our actions to connect farm and city through direct trade and have farm trips with space for farm fresh food in the cafe. we also are considering making a community currency to boost networking between communities.


keep your inner child the inner child in us all yearns to be forever happy and free, always flowing with the wind. as summer comes and goes, choose to let this little part of you frolic in the meadows, run through the rain without an umbrella and laugh endlessly as the sun sets. play in the garden, become friends with the earthworms and snack on the green peas that grow in rows. with a light heart, share in the bounty of your kitchen table with all those you love and give while expecting nothing in return. do these and you’ll find your worries melting away like a creamy coconut rhubarb popsicle in the summer sun.


canada

the west coast


julie’s tips pair white chocolate mousse with summer’s bounty of fresh fruit for instant deliciousness. psst… raw, vegan white chocolate LOVES…

basil. orange. cherries. berries. vanilla. figs. mint.

julie beyer is currently studying to become a registered holistic nutritionist. she is the founder of for the love of food - a business dedicated to teaching you the secrets to incorporate healthy eating into your everyday to get the GLOW. julie is also the creator of the GLOW Collection - a line of delicious organic, gluten-free snacks.

hazelnuts. make a coulis with your favourite summer berries and drizzle on top of white chocolate mousse. pair white chocolate mousse with a raw vegan crust, fruit and raw vegan dark chocolate sauce.

ginger.

layer your favourite summer fruit in a wine glass with white chocolate mousse and soaked and dehydrated buckwheat. or sneak in a layer of dark chocolate avocado mousse.


white chocolate mousse

for the love of food. vancouver, BC created by julie beyer what inspires you to create deserts with such unique flavour pairings? i love this question! flavour pairings is a subject i love. i pay lots of attention to flavour combinations in my cuisine and teach how to combine them when i facilitate food preparation classes. ever since i became interested in food, i have paid close attention to delicious flavour pairings, because i am fascinated by how the right synergy of flavours of whole foods can create something more delicious and satisfying than on their own. think of eating a piece of basil, a slice of tomato, a teaspoon of olive oil or salt individually. now think of enjoying them together. the difference is like night and day. the sum is much greater than the parts. i see so much magic and beauty in that. my recipes are mostly inspired by intuition. literally i’ll be walking down the street, and out of nowhere recipe and flavor pairing ideas pop into my mind. it’s the same type of inspiration a painter, photographer or musician receives to create a piece of art or music. for me, food preparation is a big part of how i express my creativity: my whole food ingredients are my paints and plate is my canvas. the best recipes i create are when i am not thinking about what i am doing. it is when i am just being and allowing my creativity and inspiration to flow. a cup of cashews 1 – 1 1/4 cup water, or as needed 6 - 7 medjool dates, pitted a quarter cup raw cacao butter 3/4 tsp vanilla extract (or vanilla bean powder) a dash of sea salt soak cashews in filtered water for a maximum of 4 hours. if you forget to pre-soak you can still get great results with soaking for only 30 minutes. the longer you soak the cashews, the easier it will be to make into a whipping cream consistency. prepare a ‘bain marie’ to melt the cacao butter by first warming water in a pot on the stovetop on medium to low heat. shred or cut cacao butter into small chunks and place in a small bowl or mug. lower the bowl or mug into the pot surrounded by warm water. stir until melted. put soaked cashews, medjool dates, melted cacao butter, vanilla, sea salt and one cup of water into a blender. add more water if needed. taste and adjust flavors and store in the fridge.


from green cuisine, victoria, bc since 1990, green cuisine has been feeding hungry vegetarians and vegans by way of a brilliant buffet in downtown victoria market square with a smorgasbord of tasty raw and cooked whole foods.

good for twelve hungry people three and a half cups water one and a quarter cups quinoa three quarter cups millet half a teaspoon salt one cup of onions (diced) one cup of carrots (diced) a quarter cup gluten-free oat flakes a quarter cup potato starch an eighth cup braggs liquid aminos an eighth teaspoon cayenne

. . . . . . bring water to a boil, add the quinoa, millet, salt, onions and carrots, return to a boil and simmer for twenty minutes. add the remaining ingredients. mix and mash a little with a potato masher or your favorite fork. then shape the mixture into patties and put them on tray in the refrigerator to cool. to serve, just fry them on both sides in a little oil until crisp and golden.


nix the store bought veggie burgers and bring these to your summer barbecues. top with sliced pickled beet, grilled onions, and carrot slaw.


la vida vegan qualicum beach and around vancouver island , bc

what inspired you to start a mobile food truck verses a traditional restaurant? there are a lot of strings attached to a traditional restaurant, and the freedoms of a food cart appealed to us in comparison. we felt that this would be the best venue for us to develop our first business together and to test our concept before growing it. if we can spend every day together in an 8ft by 12 ft box, and live to tell about it, then we know we will be able to do something huge together. but that is for the next story! what is the story behind La Vida Vegan? we discussed many different concepts, but when the idea to do Mexican style vegan food came up, it was an “a-ha” moment. we knew we needed to make something that we would want to eat every day, and that we would be proud to serve. for us that means healthy, fresh and full of flavour. we wanted to provide something honest and relatable. in the end, it became a fusion of our own eating habits and a representation of ourselves. it makes us so excited to see a burger lover and health nut stand side by side saying “this is sooo good”. what is the one food you can’t live without and why? limes – like passion in life they add zest to any food. and beer too!


pellizcadas

from la vida vegan

pellizcadas, or “pinches�, are a great introduction to some classic mexican cooking techniques. this vegan dish includes ingredients that are simple & fresh, and the process invites you to experience food with your hands. no special tools required! layer your pellizcadas in whatever way you please! we recommend the chunky guacamole featured in this issue and the spicy drunk salsa.


the masa

the filling

2 cups corn flour a tsp salt half a tsp cumin 3 Tbsp coconut oil 1.5 cups water olive oil

2 small zucchinis (quartered then sliced) a small white onion, julienned 170 grams tempeh, cubed a tbsp garlic puree a pinch of oregano, salt & pepper a splash of apple cider vinegar

combine dry ingredients. add coconut oil and water, and mix very well. dough should be like play-dough, soft but not sticky. separate into golf ball sized balls using your hands, flatten the balls into pancakes. cook in an oiled pan, browning both sides. while the cakes are still hot, pinch the sides to create a ledge to hold in the ingredients.

sear the tempeh at a high temperature until browned. remove from pan. saute onion until transparent and remove from the pan. saute the zucchini until 他 cooked. combine tempeh, onions and zucchini and add garlic, oregano, salt, pepper and apple cider vinegar. saute until the garlic is cooked.

drunk salsa 3 roma tomatoes a serrano chili a jalapeno chili a small handful of cilantro 3 tbsp gluten-free beer (lager) 2 cloves garlic salt and pepper on a flat grill or pan, roast the tomato, chiles, and garlic. the chiles and tomato will become soft. be careful not to burn the garlic. in a bowl, mash the roasted ingredients using a blunt object (like the bottom of a cup). stir in the beer and finely chopped cilantro. add salt & pepper to taste.


eternal abundance

vancouver, bc

why have you chosen “eternal abundance� to represent your business? what do these words mean to you? to us, eternal abundance is about healthy food, people, and communities; nutrient dense, delicious, and sustainably-grown (as much local as possible, and always organic) food from healthy soil and financially sustainable farms; fresh and raw ingredients with minimal processing and therefore maximum nutrition; education around personal and environmental health and vitality, and compassionate eating to ensure the health and happiness of all living beings, the waterways and air we all share, and our mother that sustains us all! in what way does eternal abundance give back to the community? we offer affordable delicious food! raw food and vegan cooking classes; permaculture and herbalism workshops; movie nights around environmental, personal, and community health; musical nights; and fundraisers. we also do quite a few things that may not seem like they’re giving back to the community, because their impacts are not so obvious in the immediate vicinity of the store:


- buying only organic, as much local as possible and farm-direct to ensure more money is getting to the farmers directly. organic takes care of the health of not only the soil but also that of the air, waterways, and wildlife, as well as that of the farm worker and residents in surrounding communities. - we also buy only fairtrade when possible to ensure farmers are able to make a viable income for their hard work. - we try to consume our food and all that comes with operating a business with as little impact as possible. having a cafe inside a produce store means we have really limited organics waste. if an apple is slightly bruised and therefore unsellable as fresh produce, it can be sent for juicing! and we have a really extensive recycling program, where we can compost anything biodegradable including to-go packaging, and recycle pretty much anything from plastic bags to metal cans. - we occasionally donate to different community groups, such as ‘food not bombs’, the ‘occupy vancouver’ movement’s food tent, non-profit events such as ‘reel2reel international film festival for youth’, and the ‘vancouver storytelling festival’. - we are getting involved in a community currency (seedstock) which “connects the communities of people, business, and organizations that feed us, create for us, and heal us”. seedstock stimulates demand for goods and services that are produced in the community and allows people to connect with local businesses that make sustainable choices and invest in local community causes. if you’d like more info visit www.seedstock.ca.


kale ceasar salad

from eternal abundance it’s raw! a cup of hemp hearts (not soaked) ¼ cup filtered or spring water a half cup apple cider vinegar ¼ cup fresh lemon juice 3 tablespoon tahini 6-8 cloves garlic a tsp gluten-free tamari half a teaspoon sage a tablespoon dulse ¼ teaspoon sea salt ¾ cups olive oil start off blending ½ cup hemp hearts with the rest of the ingredients, except olive oil. then gradually add remaining hemp hearts. slowly add olive oil last.

5-6 kale leaves - lacinato (dinosaur) kale is best 2 big romaine lettuce leaves wash greens. tear kale into bite sized pieces off stem (include stem if you like!) and finely cut the lettuce.

for the rawmesan... ¼ cup sprouted sunflower seeds ¼ cup nutritional yeast a pinch of salt sprouted sunflower seeds are simply soaked, rinsed, then dehydrated. sunflower seeds that have started germination make more bioavailable nutrients, as well as release anti-digestive enzymes. combine all ingredients in a food processor or pulse in blender until good for sprinkling. makes two cups of dressing. about a dozen side salad servings or 4-6 meal sized. keeps for up to three weeks in the refrigerator.


. . . . . . kale is a delicious, nutrient-dense green that grows well practically year-round in the pacific northwest. hemp seeds are a power food and grown on the canadian prairies with domestic fair trade certification! they’re a complete protein and full of healthy polyunsaturated fats, significant protein and fiber, vitamins and minerals, and the plants are so versatile for food, oil, textiles, and paper! buying organic is not just about avoiding spraying, it’s about seeing the soil as a living organism whose health and vitality is top priority, as is the health of the water, air, and surrounding ecological community, humans included!


lauren (sounds like la-ren) is a recent graduate of the professional baking and pastry arts program at vancouver island university, award-winning patissier, and just happens to be danielle’s sister!

. . . . . . you recently won a chocolate contest (gourmet warehouse chocolate challenge) in which you had to use local ingredients. why is choosing local produce a good idea these days?

choosing local produce is the ideal way to buy your fruits and veggies for so many reasons. the most important reason for me is that local produce is the freshest and usually of the highest quality when sourced appropriately. i live in a region that is known for fresh produce and I think that if you have the option to buy local, you absolutely should! besides being a superior product from that which has traveled across the globe, you are also supporting your community. what is you favorite fresh ingredient?

my favorite fresh ingredient changes all the time, usually with the seasons. i chose to use rhubarb in this recipe because it is so perfect right now. the stalks are thin and a deep red, a perfect balance of sweet and sour. rhubarb in the off season is tough, stringy and way too sour. you cannot take low quality ingredients and create something that is high quality. what is your idea of the ultimate summer picnic?

my ultimate summer picnic is with many great friends, some delicious food and the sunshine... a bottle of chilled rose would also be appropriate.

chop rhubarb into small pieces. add to a pot with all other ingredients and stew over low heat until rhubarb is tender. in a separate bowl whisk all ingredients until creamy. pour coconut milk into popsicle molds and add rhubarb compote. If you do not have popsicle molds, you can place the mixture in cups and stick a spoon in it. freeze and enjoy!


creamy coconut rhubarb popsicle created by lauren arsenault

2 large thin red rhubarb 4 tbsp organic cane sugar 2 tbsp water 1 tsp of finely minced ginger A pinch of cinnamon a can of thick coconut milk 4 tbsp of organic cane sugar a generous pinch of grapefruit zest (but orange zest would work too!) a splash of vanilla a tbsp white rum


international flavor savor good food all around the world


anu’s bamboo hut mysore, india how did the bamboo hut cafe come about? in 2002 i decided to end my corporate executive career and start an enterprise of my own. a short rough stint at running a vegetarian restaurant on the outskirts of mysore brought in new experience in managing our own business. a couple of yogis who rented our room upstairs, encouraged me to cook dinner for those attending sharat’s classes (starting later in the morning those days when guruji was alive). ganesh and i liked the idea. we sold our car and invested the money to buy all that we needed to run a small rooftop restaurant and our cute bamboo hut. and, as they say, the rest is history... what is the best part of your job? i love my job and many things about it. i cannot give one example to be the best part of my job. let me therefore say it gives me satisfaction to (a) employ a few needy people, (b) to see happy faces leaving the bamboo hut with happy bellies, (c) to be my own boss and (d) to be part of my gokulam’s thriving economy - i buy most things from local small-time sellers and of late have introduced organic food ingredients that i purchase from the nearby organic store and the organic farmers directly. how do you decide what’s on the lunch menu each day? my buffet includes a minimum of 7 types of vegetables besides lentils, legumes, greens, raw salads, brown rice, chapatis and dessert, keeping in mind the nutritional balance. it gives me ‘starting trouble’ each morning to decide on the menu! many a times, my team (including my 77 year old mom and my husband ganesh) give their suggestions which makes life easier. on other days, i feel the need to go to the veggie shop to see whats really fresh and that’s a motivating factor too! in recent days, my organic farmers just call me up and tell me what veggies they are harvesting that day - so they contribute too in fixing the daily lunch menu. if you could be compensated for your work with something other than money, what would it be? i truly feel happy when i hear that people are happy with the service and quality of food at anu’s bamboo hut. that’s not just the way i feel, but also the way each one of my team member feels. this is not a one time compensation for happiness, but a continual process at which we strive.


the bamboo hut is easily a favorite among dedicated ashtangis who flock to mysore each year to devote themselves to the practice of yoga. delicious though the local curries and chutneys may be, the heaviness of south indian cuisine does not lend the kind of light sustainable energy a yoga body needs. anu ’s sattvic (pure) food is authentic in flavor, yet light enough to sustain and energize both body and mind.


photos provided by anu’s bamboo hut


things you can do with mung sprouts soak mung beans in lots of water for around 10 hours. strain off all of the water, wash once in a strainer, and leave in a covered container for 24 hours to allow to sprout. once sprouted, they can be used immediately. sprouted mung may be kept at room temperature for 2 to 3 days, (depending on your climate) but not beyond 5 days, as the sprouts will become too long and may be unfit for consumption. refrigerate after a couple of days to preserve the sprouts and maintain their freshness. prepare quick side dishes or salads with mung or other sprouts. bengal gram (chick peas), horse gram, fenugreek seeds and any other seeds may be sprouted too but mung bean sprouts are my favorite.

- add mung sprouts to boiled and coarsely mashed potatoes, chopped tomatoes, spring onions, finely chopped coriander, salt, and lemon juice. serve as a salad or eat when you need a healthy snack. - shredded carrots with mung sprouts garnished with freshly grated coconut, coriander leaves, salt, and lemon juice makes a great and tasty salad in summer. - sautĂŠ chopped spinach and mung sprouts in a teaspoon of oil. add salt and pepper or chili flakes and serve as a side dish. you may even start a seasoning with oil, mustard seeds, curry leaves, chillies, onions, turmeric powder, and asafoetida, and add to it spinach and mung. stir until the spinach becomes limp. add salt and garnish with freshly grated coconut. - eat plain sprouts on an empty stomach before you begin your meal. the enzymes help immensely in digestion. - this summer along with your sprouts drink loads of lemonade with mint to keep your skin and body healthy and hydrated.

from anu ’s bamboo hut


sadhana forest anse-a-pitre, haiti

photos by aaron yukich


with concurrent reforestation projects in auroville, india, a two year old sister project in anse-a-pitre, haiti and future successive projects in kenya and beyond, how does your vision of wasteland reclamation provide food security to generations to come? wasteland reclamation is primarily restoring the faith of people in their land. sadhana forest’s role is to share skills and tools with people all over the world, that enable them to grow their own food and provide themselves with healthy wholesome nutrition. by taking responsibility for growing their own food, people reduce both their dependency on aid from NGOs, governments and their vulnerability to market forces. with a philosophy rooted in vegan ethics and nonviolent compassion, how does food play a vital roll within the community of sadhana forest, haiti? food habits are very important life choices. most people perceive themselves as nonviolent but don’t reflect this in their diet. while volunteering with sadhana forest, volunteers are given the chance to “walk their talk” and experiment with a different food choice to see how one feels. what secret creole cooking tips have you come across while living in sadhana forest, haiti? creole cooking uses a lot of chili peppers. they are not as hot as scotch bonnets, but they are loaded with intense flavor. take some cloves and stick them in evenly around the outside of the chili pepper. this allows the flavor of the chili to seep into your dish and prevents a run-in with a mouthful of clove. oh, and there is coconut in everything. coconut milk, chopped coconut, fried coconut and ground coconut. yum.


the salad one head of green cabbage one small, ripe papaya ten ripe roma tomatoes fresh moringa leaves (or substitute with cilantro) two cups of organic roasted crushed peanuts

the dressing - a quarter cup of each toasted sesame oil apple cider vinegar gluten-free soy sauce or tamari fresh squeezed lime juice a pinch of crushed chili flakes salt and black pepper serves 6

. . . . . . remove any damaged outer leaves and give the cabbage a good rinse. shred the cabbage and mix with a few good pinches of salt in order to draw out its bitter juices. after an hour, rinse again, add bite-sized pieces of papaya and tomato along with finely chopped morninga leaves, (or cilantro if you’re no where near the tropics). in a separate bowl, stir the dressing together and drizzle over the cabbage an hour before serving to let the flavours meld. crush the peanuts with a mortor and pestle and stir them into the salad with some freshly ground black pepper.


papaya peanut salad

from sadhana forest

photo by joseph redwood-martinez


contributors katie eberts. front and inside cover illustrations + guacamole recipe www.keberts.blogspot.ca leandra williams - find your community and #notetoself brooklyn, new york www.whatmyworldslike.com dawn kang. koala tea. seoul, korea www.dawnkang.com alien’s bake shop. seoul, korea www.aliensdayout.com casablanca. seoul, korea cafe slobbie. seoul, korea blog.naver.com/slobbie8 for the love of food. vancouver, bc www.loveoffood.ca green cuisine. victoria, bc www.greencuisine.com la vida vegan. qualicum beach, bc www.vidavegan.ca eternal abundance. vancouver, bc www.eternalabundance.ca lauren arsenault. pastry chef. victoria, bc anu’s bamboo hut. mysore, india (find ‘anu’s cafe’ on facebook!) sadhana forest. anse-a-pitre, haiti www.sadhanaforest.org photos by aaron yukich www. aaronyukich.com


. . . . . . “tell me what you eat, and I will tell you who you are.�

jean brillat-savarin

BOUNTY | summer  

vegan + gluten free recipes for summer | from the kitchens of pinch and dash

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