Seasonal Recipes: Welcome Spring!

SPRING GREENS SALAD

Dandelion greens are packed with vitamins and minerals and provide a bitter kick that helps support liver function.* After a winter of heavy foods and sedentary living, Violet greens and chickweed are super-packed with nutrients, making them just the spring pick-me-up your body needs. Young greens of dandelion and violet especially are ideal for both texture and taste reasons.

FOR HARVESTING:

You'll need to find a good place to harvest your wild greens–fields or lawns that are not sprayed and that don't get a lot of dog traffic (i.e., avoid the side of a trail in a busy park where dogs frequently relieve themselves), and that are at least 20 feet away from the road. Note that most natural food stores carry fresh dandelion greens if you don't have access to wild greens. You can eat them straight up or replace the violet and chickweed with any other salad greens.

Ingredients:

·         1 cup of young dandelion greens

·         ⅓ cup of young violet leaves

·         ⅓ cup chickweed (optional--if you can find it)

·         ¼ cup grated carrot

·         a handful of violet flowers as garnish*

·         3 tbsp extra virgin olive oil

·         1 tbsp apple cider vinegar, raw

·         1 tbsp tamari

·         1 tbsp maple syrup

·         2 tsp Dijon mustard

·         salt and pepper to taste (note, you may not need to add salt due to the tamari)

(Note, this recipe makes dressing for more than one salad. Keep in the fridge for up to a week for more salads!)

*Can also use Redbud flowers (Jan)

Directions:

Mix the greens and grated carrot in a salad bowl. Whisk together all ingredients for the dressing. Add 3 Tbsp of dressing to the greens, tossing well. Sprinkle violet flowers over the greens and then serve.

Originally published in 2015 by Rachael Keener 

SPRING CLEANING SOUP

With the probiotics of miso, the prebiotics and bitter flavor of burdock root, the nutrient density of nettles, and the warming support of ginger, this simple soup is nirvana for anybody ready for a gentle reset. For the nettle tops and burdock, follow guidelines for wild-crafting herbs, or purchase from your local farmer's market or natural foods store. While many herbalists suggest harvesting burdock in the fall, spring-dug burdock is generally more bitter, making it an excellent liver tonic.*

Ingredients:

·         3 cups water

·         1 cup (packed) chopped nettle tops; stems removed (you may want to wear gloves while handling the nettles to avoid getting stung!)

·         ¼ cup grated burdock

·         1 tsp chopped garlic

·         2 tsp grated ginger

·         2 tsp toasted sesame oil

Directions:

Bring water to a boil on stovetop. Add nettles, reduce heat to medium low and simmer, covered, for 10 minutes.

Add burdock and garlic and simmer, covered, for another 3 minutes. Remove from heat and add grated ginger and sesame oil.

In a small bowl, combine miso paste with ¼ cup of hot liquid from the soup, using a spoon or fork to fully incorporate the miso into the water.

Return the miso mixture to the soup pot. Stir well and serve.

Originally published in 2015 by Rachael Keener 

HERBAL GREEN DRESSING

Bright, fresh, and healing--this dressing is a favorite for spring with the use of fresh dandelions. Use on salads, grains, or as a dip for vegetables and chips. 

Ingredients:

·         ¼ cup tahini

·         Juice of 1 lemon

·         4 cloves of garlic

·         1 tsp Himalayan pink salt, or sea salt

·         2 tbsp apple cider vinegar

·         2 tbsp nutritional yeast

·         ¼ cup olive oil

·         ½ bunch of scallions

·         1 small bunch of parsley

·         1 handful of fresh dandelion greens

·         ½ cup spring water

·         Splash of maple syrup

Directions:

Combine everything in a high-powered blender or food processor, and blend until combined and creamy! Store in the fridge and use within 2 days.

Originally published in 2015 by Rachael Keener 

COFFEE CUTTER WITH ROASTED ROOTS* 

YIELD: About1 Quart (360 G)

Ingredients:

·         dandelion root, 3 ounces (90 g)

·         chicory root, 4 ounces (120 g)

·         burdock root, 5 ounces (160 g)

Directions:

If you can get dried roots, they likely will be chopped into small pieces, between 1/4 and 1/2 inch (0.6 to 1.3 cm) in size. This is perfect. If you are harvesting fresh roots yourself, chop them into small chunks with a mezzaluna, and dry them for a few days before roasting.

In a cast-iron skillet set over low to medium heat, add the dandelion, chicory, and burdock roots.

Roast for about 15 minutes, stirring every minute, or until a nutty, toasted smell begins to develop.

Remove from the heat and spread the roots out until they cool to room temperature, then grind to the desired coarseness in a coffee grinder. 

Use immediately or store in a sealed container in the fridge for up to 2 days. Brew as you would coffee, using 1 heaping tablespoon (about 7 or 8 g) per cup (8 ounces, or 240 ml).

*Roasted chicory root has long been used as a coffee substitute. Roasting enhances the flavor and mixes well with ground coffee beans and can be mixed in any proportion with the ground coffee. (We sell both the roasted and unroasted forms of Dandelion Root and the roasted form of Chicory Root.)

The starches in burdock and chicory add a slight, demulcent quality that improves the mouthfeel and reduces the acidity of coffee. Once the roots are roasted, they grind easily to any consistency. Brew as you would coffee, in anything from a French press to an automatic drip coffeemaker.

Originally published in 2015 by Rachael Keener 

Kitcheree 

Detoxes and supports. Is a good fast for all body types though it may be eaten as a meal any time. Vegetables may either be added or eaten on the side. Vegetarians and O blood types benefit from cooking the rice and mung beans in meat stock or adding meat on the side.

1.  Soak (12 hours)  and  cook separately:

·         1 cup of rice

·         1/3 cup mung beans

2. Brown the following in 2 tablespoons ghee (or sesame oil):

·         1 teaspoon Turmeric powder

·         1 teaspoon cumin seed

·         ½ teaspoon coriander powder

3.  Mix all together.  Add water to make soupier, if desired.

Eat spring kitcheree for four days (all meals OR add into your regular diet) adding shiitake mushrooms, burdock root, carrots, and dark leafy greens. Season with lemon juice.

 From Banyan Botanicals website

 Basic Morning Congee

This is a well-cooked soupy grain or fortified porridge. It’s perfect during convalescence from sickness, or treating acute diseases, strengthening digestion and assimilation, and alleviating general debility and low vitality. It gives strength and energy to the whole body and helps those who can’t digest carbohydrates or keep food down.

Traditional Chinese families serve congee to the whole family on a weekly basis, varying herbs according to weather and health needs to enhance immunity, strengthen digestion, and prevent illness. Ideally enamel, clay, glass or good quality stainless steel pots are used in making congee. Vary herbs to satisfy your current health and healing needs.

4 servings

·         6 cups water

·         1-ounce herbs (for Spring, use dandelion root, burdock root, chickweed, lamb’s ear, nettle, turmeric, fennel, chamomile, milk thistle. In Winter: nettle, dark greens, seaweed, ginger, cinnamon, celery seed, astragalus, eleuthero, bayberry)

·         1 cup rice, or ½ cup coix

Combine all ingredients and cook in crockpot for 8 to 10 hours or any glass covered dish in a 250° oven for 4-6 hours. If consistency is too thick add water to thin. Include honey, as desired.

From Healing with the Herbs of Life by Leslie Tierra