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share AUTUMN

from the kitchens of pinch and dash

share AUTUMN seasonal inspiration from the kitchens of pinch and dash

copyright Š 2011 danielle arsenault and jessica perlaza SHARE | autumn photographs | jessica perlaza cover illustration | other illustrations | danielle arsenault

why share? not only do we love to eat food, we love to share food too. we are neighbors who have been knocking on each other’s door to borrow a pinch of this and a dash of that since the first day we discovered our mutual love for cooking almost a year ago. it was through these moments of sharing food together that this little book came about. throughout the seasons, much of our free time is spent at the local markets perusing the fresh produce and experimenting in our respective kitchens. while danielle indulges in mixing aromatic flavors in a complex palette, jessica leans on the side of simplicity in her culinary creations. all of the recipes focus on seasonal and local ingredients, but of course we can’t resist just a pinch of the exotic from time to time. so snuggle up, put on a pot of tea and get cozy with our favorite tastes of autumn in this very first issue - SHARE

. . . . . . if you cook, your family will eat dinner together. if you cook, you will naturally have a more sustainable household. if you cook, you’ll set a lifelong example for your children. if you cook, you’ll understand what goes into food and will eat more healthily. if you cook, you’ll make your home an important place in your life. if you cook, you’ll make others happy. if you cook, people will remember you. - -

who are pinch and dash? 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. everything must come full circle.

i’m a freelance stylist, vegetarian cook, and nurturer by nature. i surround myself with beautiful things (and people) that bring lightness and joy into my life. my husband and i took off to korea five years ago where a year of adventure turned into almost half a decade as we traveled the far east and found ourselves living in a tiny farming village nestled in the korean mountains. it was here that my path connected me to the most inspiring group of women and together, we built a community wellness oasis and retreat center in seoul. my time in asia was a transformative one and i left korea an insatiable traveler, a self-published author, and a mother. i’ve since settled with my husband and two baby boys into a charmingly tiny mid-century cottage in the sunny southeastern US. i spend a lot of time in the kitchen and am often hosting so i love making a simple, beautiful meal to share with friends and family. the details are just as important to me as the food and my collection of rustic pottery and vintage glass bottles (and the wildflowers sprouting up in my backyard) make that easy.

I can become lost in the folds of nomadic travels now and then but I still find time to pursue my passions. I travelled the world and discovered isolated corners of over 20 countries, as a rock climber, English and Spanish teacher. With a Bachelor in Fine Arts and a degree in the Master of Teaching Program at the University of Calgary, I have been teaching and creating unique curriculums for almost 10 years in Canada, Mexico and South Korea. Polka-dotted within my studies and beyond, I have accomplished many things. In March of 2012, I completed a ukulele-infused album under my musical pseudonym, Mustache Fable. In 2012, I received a Permaculture Design Certificate as well as a Living Foods Lifestyle Certification at the Ann Wigmore institute. Shortly afterwards I completed the 200 hour Raw Food Educator Program from Raw Foundation Culinary Arts Institute in Vancouver, BC and I continue my studies in the science of nutrition. I have also been so fortunate to write my own cookbook, Heal and Ignite; 58 Whole Food, Plant-Based Recipes to Heal your Body and Ignite your Spirit, published in 2015. Health and creating amazing healing foods wasn’t always my top priority. Being diagnosed with IBS, as well as a gluten and dairy allergy back in 2005, I decided to delve head first into clearing up the major discomforts that my diet was causing. Armed with nothing but motivation to be a strong and healthy vegan in a non-vegan world, I have definitely required patience, imagination and education. Always with an eye for fresh foods, over the years I have discovered endless combinations and hidden secrets in nutrition – especially in raw, living foods. Looking for some grounding roots, I founded Pachavega Living Foods Education in 2013 to inspire people to take charge of their happiness and health by eating mindfully. We offer whole foods, plant-based catering, nutritional consultation and chef certification including the most amazing 40 hour Healing Whole Foods Preparation Certificate and the 70 hour *Heal and Ignite* Raw Chef Certificate. No matter how busy I get, 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. Food gives me a way to express myself and it gives me the utmost pleasure to share my creative expressions with my loving family, friends and all those I meet, including you.

strange ingredients explained tamari - a wheat free soy sauce tahini - raw sesame paste commonly used in middle eastern dishes nutritional yeast - makes a great cheese substitute and can be used in anything. made from sugarcane and beet molasses, it is a complete protein and is high in B vitamins an essential in any vegan diet garbanzo and tapioca flour - gluten free thickeners dashima (korea) and kombu (japan) - a dried sea vegetable commonly used in asian cuisine to make soup stocks doenjang (korea) and miso (japan) paste - a salty fermented soybean paste high in protein and rich in vitamins and minerals

a pinch, a dash and a handful.

this means adding a little at a time and tasting it after each addition. this will help you avoid over salting or over spicing something.

abuela blanca’s beans and rice every friday, jessica’s grandmother-in-law (abuela) makes a huge pot of rice and beans to feed the whole family - all twelve of her children and their spouses, the grandchildren, and the grandchildren’s children! everyone drops by at some point in the evening to get their bowl of goodness and spend some quality time together. abuela has her own special recipe which is fantastic but, of course, it’s always hard to replicate that authentic traditional flavor. so we suggest putting your own twist on it like adding coconut cream and chives or cashews and bay leaves. be creative!

. . . . . . one pound of red beans (kidney or adzuki) half an onion, finely minced a few cloves of garlic, finely minced salt and adobo (spanish garlic salt) to taste soak the beans in water overnight. when ready to cook, rinse and cover beans with clean water. add onion and garlic to the pot and generously sprinkle salt and adobo into the mix. cook over medium heat with the lid slightly askew until beans are soft - about one hour. check often and add water if beans start to dry out. serve over brown rice and top with abuela’s sofrito.

creamy carrot soup - roughly chopped an onion 4 cloves garlic 3 cups carrots 3 cups water salt to taste scallions and sesame oil to finish saute garlic and onion in olive oil until soft and fragrant. add water and carrots and cover, bringing to a boil. simmer about 20 minutes until carrots are soft but still bright orange. add salt to taste and puree until smooth (much easier using a hand blender!). garnish with chopped scallions and a healthy drizzle of sesame oil.

. . . . . .

carrot ginger soup 4 large carrots a cube of veggie bouillon an onion, chopped 3 cups of water 2 pinches of nutmeg - a pinch of each cinnamon, pepper + salt a handful of ginger, minced a cup of orange juice a little bit of coconut oil

chop up the carrots and cover with water in a pot. Add the veggie bouillon and boil until al dente. In a separate pan, cook the onion with a splash of coconut oil until translucent, then remove from heat. Add spices and ginger. Let the carrots cool for 15 mintues before putting them in a food processor or high speed blender. Add more salt and pepper to taste if needed. and blend until creamy.

leek and apple slaw

with wasabi vinaigrette

it’s raw!

a few leaves of seasonal greens, finely chopped half an apple, sliced into thin matchsticks 6 leeks, whites only - wasabi vinaigrette a spoonful of maple syrup a pinch of salt and pepper equal parts olive oil and vinegar a tsp of wasabi paste (or more if you like it spicy)

. . . . . . cut leeks diagonally about an inch thick making sure they stay in tact. steam for a just a few minutes, until tender. layer over fresh greens and sliced apples and drizzle with wasabi vinaigrette.

songs to get cookin’

in the kitchen music mix

the first frost has fallen and it’s getting cold here in korea. while the ginko and maple trees are dying a vibrantly colored death, the persimmon trees have already lost their foliage and look like naked christmas trees ornamented in bright orange globes of glass. this time of year, persimmons can be found on every corner. their sweetness is perfect enough eaten fresh but, with so many rapidly ripening persimmons to work with, we were inspired to use them in almost everything we ate this month. some of our favorite ways to enjoy persimmons are frozen and eaten with a spoon like a natural sorbet or mixed with unexpected spices in this amazing chutney.

. . . . . .

persimmon chutney a pinch of cumin seeds 6 whole cloves 8 peppercorns a green chili, minced a pinch of salt a half cup cane sugar 4 tbsp vinegar juice of one lemon a quarter cup water 2 garlic cloves, minced a medium onion, chopped 6 fuyu (the crisp ones) persimmons, peeled, seeded and diced

simmer the cumin seeds, cloves, peppercorns, chili, salt and sugar in the vinegar, lemon juice and water until spices have steeped, about fifteen minutes. add the onion and garlic and simmer for an additional ten. add persimmon and cook over low heat for about forty minutes until thickened. serve over everything and smile as it gets better after a few days in the fridge.

piece-full pumpkin pie one small green pumpkin (keep the skin on but wash it well) coconut milk - a pinch of each cinnamon, nutmeg, ground clove a generous dribble of maple syrup a handful of crushed walnuts a big handful of raisins

cut the pumpikn in half and hollow out the insides - save the seeds and toast them later with a pinch of salt for a crunchy snack - pre-heat the oven to 360 degrees F. place pumpkin halves on a parchment lined baking sheet facing down and bake for 30 mins or until soft. scoop out the flesh, cut into small pieces and mix with spices, raisins ans walnuts. place the mixture back on the parchment and drizzle generously with maple syrup. bake for another 30 mins and enjoy with coconut milk poured over top!

marinated moroccan mushrooms they’re raw!

20 button mushrooms, quartered 3 large shitakes, quartered (feel free to use any other mushrooms you like) - spices two pinches of each: cinnamon and cumin a pinch of each: nutmeg, coriander, turmeric, cardamom, salt half a pinch of each: cayenne, clove, black pepper, anise seeds - mix the spices with a handful of finely diced onion atbsp of grated ginger 4 minced garlic cloves a handful of fresh cilantro, chopped juice of one lemon atbsp of maple syrup a half cup olive oil

. . . . . . mix everything together in a container. cover, refrigerate and let flavors mingle for at least four hours. let the party in your mouth begin!


as summer comes to an end, you can preserve its bounty by pickling almost anything using this traditional korean recipe.

. . . . . . fill a jar with your choice of fresh chopped veggies: garlic cloves. onions. shallots. chili peppers. carrots. cucumbers. - here we used garlic stems 1 part soy sauce 1 part brown rice vinegar 1 part cane sugar a bay leaf boil the above ingredients and pour over the fresh veggies. refrigerate and enjoy for up to a month.

one big head of cabbage a handful of ginger, garlic and red pepper flakes a whole bunch of quality salt - we use himayayan pink salt matchstick carrots and a handful of chopped chives

it’s raw!

thinly slice the cabbage (leave a few large leaves for the top layer) then layer a pinch of salt and the cabbage as you go. next, punch the cabbage. in order to get the culturing process started you’ll need to press the cabbage down into the bowl as much as possible, punching it into the bowl. combined with the salt, this draws the water out. once complete, weigh down the cabbage with something heavy (a scrubbed and boiled rock) and when ready to cover, arrange the whole leaves of cabbage over the top and make sure it is totally covered. the kraut should be submerged in its own brine after all the punching. if after 24 hours there isn’t enough water to completely cover the cabbage, mix 1 tsp of sea salt with 1 cup of water and use this brine to fill in the water line to just above the level of the cabbage. depending on the temperature of your kitchen, and the humidity of your climate, the sauerkraut will take anywhere from a week or more to ferment and reach that tangy flavor. when you are ready to enjoy, transfer the kraut to a mason jar and store in the fridge. it will keep for months in the refrigerator. enjoy as a side dish, on sandwiches, in salads, or on its own as a snack.



a dozen or so cabbage leaves (steamed lightly) fresh sesame leaves (optional) - combine the following in a bowl, all finely chopped a half cup carrot a half cup onion 2 cloves garlic a cup of parsley -with3 cups cooked brown rice 3tbsp doenjang or miso paste a drizzle of olive oil a half cup water a half cup lemon juice fill cabbage leaves (and fresh sesame leaves if you have them) with rice mixture and roll burrito style. neatly arrange in layers in a large pot. pour water and lemon juice over the rolled dolmas. cover and bring to a boil. reduce heat and simmer for thirty minutes, until all water is gone. serve simply or drizzle with hummous or tahini.

. . . . . . wrapping dolmas can take some time and patience but with a few friends, you can turn your kitchen labor into a dolma wrapping party!

giving thanks... over the last few years, i’ve spent my favorite holiday thousands of miles from home. thanksgiving is a celebration of family and of sharing rich, comfort foods with those we love. last thanksgiving in seoul, my new family of friends and i put together a vegetarian feast warm enough to fill any heart and belly with all the memories of food and family they could hold. gathered around a warm stove, cooking together, and reflecting on thanksgiving memories - it felt like the real thing. this year, we’ll do the same - sharing many of the recipes on these pages and giving thanks for the food and family that surround us.

before i eat, i indulge in a moment of silence to really appreciate what is in front of me. where did each ingredient come from? who worked so hard to bring it to my table? we often take for granted our access to fresh healthy food. carrots don’t grow in the grocery store. sharing this food, that so many people before me were a part of, is how i give thanks... besides it’s so much more fun to share!

savory sage stuffing a cup of hot water 2tbsp miso/doenjang paste 2 handfuls of dried cranberries 2 onions 2 stalks of celery a carrot half a large zucchini 2 cups chopped mushrooms half a cup of pine nuts a cup of each - walnuts and pecans a generous squirt of lemon juice a pinch of each - dried basil, oregano, rosemary and thyme 3 pinches of each - salt, black pepper and sage

mighty miso gravy an onion, diced small 2tbsp miso or doenjang paste 2 cups of water (more or less to liking) a splash of tamari 2tbsp garbanzo bean flour half atbsp dijon mustard a pinch of black pepper and nutritional yeast saute the onion in a drizzle of olive oil until brown and set aside. in a separate bowl, whisk the remaining ingredients with 1Âź cup cold water, stirring to disolve. add to onions and slowly bring to a simmer, stirring constantly until thickened (about 10 minutes), adding the rest of the water as necessary.

. . . . . . in a small cup, dissolve the miso in hot water and soak the cranberries. saute the onions in a pan until browned but not burnt. add the celery, carrot, zucchini and mushrooms and cook well. in a separate bowl, crush the pecans, walnuts and pine nuts and mix together with the spices and lemon juice. combine veggies with the miso water and soaked cranberries and fold in the nut mix.

the 5 flavours

how to balance flavour

our tastebuds can determine five flavours - salty, sour, sweet, bitter and umami. the first four seem obvious, =but the fifth - umami - is also refered to as savoury. flavours such as mushroms, ripe tomatoes, cabbage and soy sauce have strong tastes of umami.

here are some tips to adjust the taste of your food - no need to waste, just taste balance!

if the flavour of your dish is not to your liking, it may be out of balance.

too too too too

spicy? add a fat or sweet sweet? add a sour or spice sour? add a sweet salty? add sour

is it just missing “something�? add a sour or umami flavour

braised daikon

adapted from the kind diet by alicia silverstone the kind diet is great guide for those wishing to make the transition away from meat and highly processed foods to a diet that is kinder to your body and to the environment. most importantly, the recipes are awesome. the recipes are divided into two sections: for FLIRTS and for SUPERHEROES. those who are flirting with the idea of cooking more meatless meals will be inspired by things like vegan chorizo tacos or radicchio pizza with truffle oil. if you are accustomed to eating a mostly unprocessed vegetarian diet (yes, you are the SUPERHEROES), you will love macrobiotic-influenced recipes like maple-roasted lotus root and quinoa with basil and pine nuts. at least a dozen dishes from the kind diet were penciled in our menu for september and we have yet to taste one we didn’t like.

. . . . . . 1 large daikon radish 2 spoons of tamari ¼ cup mirin cooking wine 3” strip dashima, washed well wash and slice the daikon into ¾” rounds, and place in a skillet in a single layer. add water almost to cover. add tamari, mirin, and dashima and bring to a boil, then reduce heat to very low. cover and simmer thirty minutes or until all liquid has been absorbed. if you crave a saltier dish, mix up a savory korean sauce (sesame oil, soy sauce and chopped garlic, ginger and scallions) to drizzle on top.

broccoli coconut soup

one chopped onion 4 minced garlic cloves 6 cups of water and 2 veggies bouillon cubes 1/4 cup apple cider vinegar 2 cans of coconut milk 2 crowns of broccoli with stem 1/4 cup vegetable juice (V8) 1 tbs dijon mustard 1/4 cup nutritional yeast salt and pepper to taste a pinch of red pepper flakes

. . . . . . in a pot, saute the onion, garlic, and a pinch of salt until browned. add vinegar and saute for a few minutes. add water, bouillon, broccoli and veggie juice and simmer for twenty minutes. add some red pepper flakes for a kick! pull off the stove, cool, then blend until smooth. return to the pot, add coconut milk, mustard, nutritional yeast and salt and pepper to taste. stir well and simmer for another twenty minutes. enjoy warm with a friend or lover.

walnut beet pate

baked thyme tofu with chinese orange sauce

it’s raw! a large beetroot 2 large carrots 2 cups of raw walnuts a generous squirt of lemon juice a handful of capers 2 tsps of dijon mustard a pinch of salt

. . . . . .

a block of very firm organic tofu (sliced into squares, 1” thick) nutritional yeast tamari thyme

. . . . . .

finely chop beets, carrot and walnits then process with the capers, mustard, lemon and salt.

place the tofu in one layer in a sealable container. drizzle tamari and sprinkle nutritional yeast and thyme generously between each slice, layering as you go. marinate at least four hours.

serve on a plate with your favorite gluten-free crackers or hand cut corn chips.

bake at 360°F for 20 minutes on each side until browned.

a cup of orange juice (fresh squeezed!) 2tbsp of tamari a quarter cup maple syrup a tbsp tapioca flour a pinch of crushed red pepper to taste - minced together the zest of half an orange a handful of ginger, peeled a garlic clove

. . . . . . simmer all ingredients for ten minutes to combine and drizzle over the tofu.

righteous red bean hummous one cup of each: dried red beans and dried garbanzo beans soak the beans overnight in a big pot, covering with 3 inches of water as the beans will swell significantly

a cup of olive oil half a cup of lemon juice a cup of tahini * 3 garlic cloves 2 pinches of each - cumin, salt and black pepper

bring beans to a boil then reduce heat and simmer for at least one hour or until soft. drain and cool then in a food processor, combine with all other ingredients and process until smooth. serve with gluten free crackers

. . . . . . * make your own tahini by combining the following: 3 cups of water (a little more if needed) a cup and a half of sesame seeds, preferably raw half a cup of olive oil using a food processor or high-speed blender, blend until creamy adding the water little by little as it thickens.

fresh almond milk it’s raw! a cup and a half of raw almonds, soaked for at least 24 hours 4 cups water drain the almonds, rinse well and put them in the blender with 1½ cups of fresh water - blending with less water in the beginning makes a smoother paste. when smooth, add the remaining water and blend until frothy. strain through a cheesecloth or nut milk bag squeezing to release all the milk into a large bowl. transfer to a jar and keep in the fridge for up to three days. - don’t throw that almond pulp away! use it in muffins or homemade crackers

. . . . . .

rice milk a cup of uncooked rice 8 cups water a pinch of salt wash rice. boil water in a large pot and add rice, simmering for three hours. add the salt. fill a blender with 1 part rice mixture and 1 part fresh water. blend until very smooth. strain through cheesecloth and bottle. - optionswant creamier milk? add 2 tbsp oil want sweeter milk? add 4 tbsp maple syrup

arroz con leche give last night’s leftover rice a new life as a sweet and healthful breakfast version of arroz con leche, spanish for rice with milk. simmer cooked brown rice in rice milk or nut milk with a few ground cloves, a cinnamon stick and a cracked cardamom pod until creamy and spices have steeped well. remove from heat and sprinkle with more ground cinnamon, nutmeg, flaxseed, a drizzle of maple syrup, dried fruit, nuts, seeds or all of the above!

how do you share? “every week for the past 30 years, i’ve hosted a sunday dinner in my home in paris. people, including total strangers, call or e-mail to book a spot. every sunday a different friend prepares a feast. last week it was a philosophy student from lisbon, and next week a dear friend from london will cook. people from all corners of the world come to break bread together, to meet, to talk, connect and often become friends. all ages, nationalities, races, professions gather here, and since there is no organized seating, the opportunity for mingling couldn’t be better. i love the randomness. i believe in introducing people to people. people are most important in my life. many travelers go to see things like the tower of london, the statue of liberty, the eiffel tower and so on. i travel to see friends, even — or especially — those i’ve never met.”

. . . . . . a inspiring idea from jim haynes book your seat at his table

. . . . . . “we are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.�

adelle davis

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