Native Foods Blog

Almonds WIN...

by Chef Kendall Huff

Native Food Cafe

By a LANDSLIDE!!

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In today’s busy world, snacking seems to be HUGE!   Little nibbles watching TV, at your desk, or even running to the train. Snacking could even be considered another mealtime!   The usual snack and go can be anything from chips, candy bars or even cookies. What if instead of the sugar-infested treats, we carried a little bag of roasted almonds with us?  The natural sweetness of this “nut” (not a nut, but a drupe, which has an outer hull and a hard shell with the seed or “nut” inside), can be as satisfying if not more than the old treats.   And who says that our meals in-between meals can’t be beneficial to us?  NO ONE DOES!   Almonds are a perfect example of doing something good for you and your body!

 

Check this out…

*The Best Almond Snack: Dry Roasted with No Salt

*Easy to Digest, provides heat to the body (The Chill is coming!!)

*Loads of Vitamin E, Magnesium, Calcium, and potassium

*Enhances brainpower!!   (Soak 5 Almonds overnight and add them to your breakfast. Einstein watch out!!!)

*Super Powers- Fights Bad Cholesterol, Mixed with a little rosehip oil and pat on before bed, it fights wrinkles too!!

 

 

 

 

 

Try these super yummy products on for size…  Blue Diamond Almond Milk from California & Earth Balance Almond Butter from Colorado

(I spread this bad boy on rice cakes…mmmmmm) Native Foods Cafe, vegan food, vegan restaurant, vegan snacks

 

During these few holiday months is a great time to play around with delicious desserts. And since almonds and chocolate go swimmingly together, try these

Chocolate Cranberry Almond Filo Bites

Chocolate Chips  1 cup

Earth Balance Butter 1 Tbsp

Almond Milk ¼ cup

Chopped Roasted Almonds ¾ cup

Dried Cranberries ½ cup

Olive Oil ¼ cup

Defrosted Filo Sheets 5 to 6 each *Cut into 6 in x 2 in strips

Sliced Toasted Almonds To Garnish

1. Preheat oven to 400 degrees.

2. Bring 2 quarts of water to a boil.

3. Place chocolate chips in an appropriate sized bowl and melt them over the top of the boiling water (double boiler method).  

4. Once the chocolate has melted, add the milk and butter. Whisk the ingredients together to incorporate well.

5. Once well mixed, remove from the boiling pot of water and add the chopped almonds and cranberries. 

6. Have a pastry brush in a cup with the ¼ cup of oil and unroll the filo.

7. Oil lightly the bottom of a baking pan and place 2 pieces of filo on top of it. Brush with oil. Repeat 4 more times until you have using up all the filo sheets.

8. Place 1 Tbsp of chocolate mix in the middle of the left hand side corner of the strips.

9. Fold the upper corner over to the mix and form a triangle. Press firmly on the edge to secure it. Repeat for 2 more turn overs (or half of the strip). Then cut and seal.

10. Repeat with the rest of the filo.

11. Bake for 10 to 15 minutes or until golden brown.

12. Serve with chocolate sauce, whipped cream or ice cream!

 

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Probiotics Provided Naturally and Animal-Free!

by Christopher Arnett

Native Foods Cafe

So we’ve all heard of probiotics, by now. Especially in all those yogurt commercials, right? But for those who need a refresher: What are they? Why are they good for you? And how can you obtain them from solely plant-based foods? Read on! 

In a nutshell, probiotics are live microorganisms that confer benefits to the host when present in adequate amounts. Host? Sounds like a parasitic relationship (ever seen Alien? That was definitely NOT a probiotic). But not to worry--it’s actually more of a mutualistic symbiotic relationship (a relationship in which two or more organisms interact in a mutually beneficial way). Like…the different organisms that compose a Portuguese man o’war?! 

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This is one neat sea creature! But not to worry—you won’t turn into one of these after taking probiotics supplements. Anyway, some of the microbes used as probiotics include lactic acid bacteria (LAB), bifidobacteria, as well as certain yeasts and bacilli.  They are available in supplements and foods. If they idea of ingesting bacteria and yeast seems strange at first, just remember: our bodies are teeming with microbes! In fact, our digestive system is home to more than 500 bacterial species. They benefit us by helping to keep intestinal linings healthy, break down food, and perhaps even regulate healthy immune response. They need us, and wee need them. So let’s make sure the “good” ones maintain the upper hand, yes? 

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So how do probiotics work, exactly? In general it’s simply a matter of having more good than bad microbes in our systems. Researchers believe that in the digestive tract, for example, imbalances occur due to infections or after taking antibiotics (which work against all microbes, good and bad). Acidophilus is great for people who are lactose-intolerant, for example. And there is mounting evidence that probiotics can positively affect the immune system. According to Stefano Guandalini, MD, professor of pediatrics and gastroenterology at the University of Chicago Medical Center, “In societies with very good hygiene, we’ve seen an increase in autoimmune and allergic diseases. That may be because the immune system isn’t being properly challenged by pathogenic organisms. Introducing friendly bacteria in the way of probiotics is believed to challenge the immune system in healthy ways.” Interesting, huh? I’ve heard before that limiting our exposure to microbes can have an ultimately detrimental effect on our immune systems. It seems it is possible to be “too clean.” So get some probiotics to keep your immune system challenged! 

 Although more research is needed, there is evidence that probiotics can help with the following conditions: 

• Diarrhea (especially following treatment with certain antibiotics). 

• Prevent and treat vaginal yeast infections and urinary tract infections. 

• Treat irritable bowel syndrome (I.B.S.)

• Reduce bladder cancer recurrence. 

• Expedite the treatment of certain intestinal infections. 

• Prevent and treat eczema in children. 

• Prevent or reduce the severity of colds and flu. 

Side effects seem to be rare, but always check with your doctor before adding supplements to your diet. 

So where can we get probiotics (in a plant-based way, of course). Fermented foods are a great source. My personal favorite is Silk Live! Soy Yogurt. It is creamy, delicious, and boasts 6 live and active cultures. You can easily find this product at your local Whole Foods Market.

Silk Live!  Native Foods Cafe, vegan food, vegan restaurant, vegan probiotics

Some other probiotic foods include: 

• Miso! This ubiquitous seasoning in Japanese cooking is made from fermented soybean, a grain, a the koji fungus. It’s packed with protein and vitamin B-12. Ever had miso soup? It’s delicious! It comes in paste form ranging from mellow white to a more intense red...

Miso!  Native Foods Cafe, vegan food, vegan restaurant, vegan probiotics

• Sauerkraut! Another of my favorites. Basically just fermented cabbage and salt, it’s high in vitamin C and digestive enzymes. Try it on the Classic Deli Reuben at Native Foods Café. That is one hot, tasty sandwich! 

Native Foods Cafe uses the photo courtesy of the Universal Eater.

• Tempeh! An Indonesian staple also derived from cultured soybeans.  This amazing food produces a natural antibiotic that fights certain types of harmful bacteria in the body. Also high in protein, and easy on the digestive tract. Chef Tanya makes her very own, and it is in a number of dishes at Native Foods Café, such as the Scorpion Burger... blackened tempeh, creamy chipotle, avocado, lettuce, carrots and red onion on a whole wheat bun. 

Native Foods Cafe ues this photo courtesy of the Hungry Hungry Hippie.

I hope you’ve enjoyed this bit on probiotics. Be healthy, eat well, and maybe we’ll see you at Native Foods enjoying probiotic-packed meals!

 

Monday Morning Breakfast Fix

by Chef Kendall Huff

Native Foods Cafe 

I can’t think of anything worse then that wretched squealing that comes from my alarm clock at 6 am everyday. But perhaps, the awakening of that hidden creature inside of me is just as bad.  If you fellow workaholics are anything like me, breakfast is the last think on your mind at this time.

The snooze button is really all I think about. When I was in high school, I hit that joyous button once. In college, I hit it twice. The lucky number now seems to be in between 5 and 10, give or take.  There is something about mornings that turn me into this thing…. angry…. easily aggravated…. thing….

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No…I only wish I was the HULK! I bet you he ate breakfast. So why is it so important?

1) Eating early in the day keeps us from "starvation eating" later on.  But it also jump-starts your metabolism.

2) A recent research group analyzed government data on 4,200 adults, and found that regular breakfast eaters were more likely to exercise regularly. And women who ate breakfast regularly tended to eat fewer calories overall during the day.  So, so far what they are telling us is that if you wake up 20 minutes earlier you’ll lose weight easier? WHAT???

3) When you don't eat breakfast, you're actually fasting for 15 to 20 hours, so you're not producing the enzymes needed to metabolize fat to lose weight.

Really tight on time? Here you go….

Scrambling Scramble

• 1 Tbsp. vegetable oil

• 1/2 lb. sausage seitan

• 1/2 onion, diced

• 2 cloves garlic, minced

• 1 lb. firm tofu, drained and crumbled

• 1 tomato, diced

• 1 tsp. turmeric

• 1/2 tsp. garlic salt

• 2 green onions, minced

 

Heat oil in a skillet. Add the sausage substitute, onion, and garlic and fry until browned. Add the tofu, tomato, turmeric, and garlic salt and sauté for 5 minutes.  Add green onions during last minute of cooking. Yummmy……

**No rules with this bad boy, add zucchini, asparagus, or whatever you got. It’ll be GOOD!

  Native Foods Cafe, vegan food, vegan restaurant, vegan breakfast

Or try making these the night before….

Raspberry Apple Muffins

2 cups white whole-wheat flour

1 1/2 teaspoon baking soda

1/4 teaspoon salt

1/2 cup brown sugar, packed

1/2 cup unsweetened applesauce

1 teaspoon vanilla extract

1 cup soymilk

1 tablespoon apple cider vinegar

1 cup frozen raspberries

1-Preheat oven to 375°. Grease muffin tins or line with paper liners.

2-In a small bowl, stir together the soymilk and apple cider vinegar. Let sit at room temperature for about 5 minutes, until it starts to curdle.

3-In a large bowl, combine the flour, baking soda, salt, and brown sugar.

4-In a separate bowl, whisk together the applesauce, vanilla extract, and buttermilk mixture.

Add the liquid ingredients into the dry ingredients and stir just until combined. Gently fold in the raspberries.

3-Divide the batter between 12 muffin cups. Bake for 18-20 minutes, or until a toothpick inserted in center comes out clean. Cool in the pan on a cooling rack for 5 minutes, then remove from pan and cool the muffins directly on the cooling rack.

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So obviously there are tons of things to look forward to at 6am.  I may even start getting up at 5:30 am everyday just to play!! Well…. I’ll try that after tomorrow.  Happy Breakfast!

 

 

 

 

 

 

Don't Doubt the Sprout!

by Chef Kendall Huff

Native Foods Cafe 

When and why did these little baby cabbage-looking delights get such a bad rep?  Did he hang out with the lima beans and the fava beans on the playground?  Perhaps someone’s grandmother accidentally made him or her eat a brussel-mashed concoction years ago, and that taste, the wicked taste just never went away. Instead, it caused nightmares of wee little brussels taking over the world!  What ever the case may be…. It’s time to move on. Grow up if you will. Or just stop being foolish because this vegetable ROCKS!! I’m calling it a brussel come back!

Cool Points You are about to Give Thee Brussels:

1) Like Broccoli, Kale and other members of the Brassica Family, they contain something called sinigrin, which according to studies, may help prevent colon cancer.

Native Foods Cafe uses this photo courtesy of the Mystic Muse.

2)  Got the name from the founding region back in the 16th century in Brussels, Belgium.

Oh, to eat a brussel sprout in Brussels....Native Foods Cafe.

 

3)  Contain LOADS of nutrients: Vitamin A, C, K, fiber, iron and they protect the body by trapping harmful free radicals, which is radical!

Native Foods Cafe uses this cartoon courtesy of The English Blog

 

4)  The sprouts are produced on a long stalk. If healthily, the stalk will grow anywhere from 90 to 120 cm tall.

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5)  In a weight reduction program, these guys would kill it!!  1 cup = 45 calories, 3.8 g fiber and NO CHOLESTROL

6)  They are still…to this day…the most hated veggie. But they are not giving up!!

  Native Foods Cafe uses this photo courtesy of The Vegan Ronin.

Tis' the season for a brussel side if you ask me. Try this super simple and tasty holiday side on for size!

Brussels Sprouts with Caramelized Shallots and Tofu Bacon

What You'll Need

Brussel Sprouts 8 oz

Caramelized Shallots 1 oz

Sea Salt ½ tsp

Maple Syrup 1 oz

Vegan Butter 1 Tbsp

Black Pepper 1 tsp

Tofu or Tempeh Bacon (diced) 1 oz

 

What to Do

1- In a pot, bring 3 qts of water to a boil. Add 1 Tablespoon of salt to it.

2- Trim the ends off of each brussel and cut in half.

3- Drop the Brussels in the boiling water and blanch for 2 minutes.

4- Take the Brussels and place them directly into an ice bath. This stops the cooking and

keeps the sprouts green. Once cool, place them on a towel and allow them the dry.

5- Peel off any dry or damaged layers from the shallots. Then slice them ¼ inch thick

(julienne).

6- In a sauté pan on medium high, add the butter and shallots. Allow them to caramelize.  The secret…. low and slow.

7- Once the shallots began to golden in color, add the maple syrup and allow it to reduce and become think.

8- Add the Brussels the sauté pan, along with the other 1 Tbsp of butter, salt and pepper. Turn heat up to high and sauté until the Brussels get a nice, brown sear to them.

9- Add the diced tofu/tempeh and cook for another 2 minutes.

Serve with bread, parsley, or eat it right out of the pan like I do!!

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The Shambala Preserve: Animal Advocacy Is Not Just for the Birds

by Christopher Arnett

Native Foods Cafe

Man of you should be familiar with Alfred Hitchcock’s classic thriller, The Birds. The leading lady of the film (and indeed a staple of many a Hitchcock flick) was the beautiful and talented Tippi Hedren. And while Ms. Hedren might have spent the bulk of the film fleeing in terror from rampaging birds, in real life she is a devoted animal activist.

Run, Tippi, run! (Native foods Cafe, vegan food, vegan restaurant)

Ms. Hedren founded the ROAR FOUNDATION in 1983 to support the Shambala Preserve, which cares for exotic animals (mostly big cats). The Foundation strives to educate the public about the dangers of private ownership of exotic animals (remember the incident in Ohio last month?). It should come as no surprise, but huge numbers of exotic animals are kept in private ownership and bred for illegal purposes. This reminds me of one year way back when I went to the L.A. Fair. The usual domesticated farm animals were to be found (like llamas!), but there was also a sketchy trailer that supposedly housed an 18 foot alligator from Louisiana. My animal injustice radar started to go off, so I started asking the guy taking the tickets some questions. He was unable to give clear answers as to where the alligator was obtained, and the living conditions provided for it when not in the trailer. And actually, the trailer itself was really not that big, so the alligator clearly had not much room to move. This troubled me, but I digress…

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As we witnessed what occurred in Zanesville, Ohio, it should be obvious that private ownership of exotic animals is dangerous to humans and unfair to the animals. More stringent legislation is needed to prevent the breeding and selling of these animals. To that end, the Roar Foundation is currently active on both the federal and state levels.

In Sanskrit, Shambala means A meeting place of peace and harmony for all beings, animal and human. And this is exactly what the Shambala Preserve strives to accomplish. As stated on their brochure, “Shambala is now home to more than 50 big cats and has provided lifelong sanctuary to lion, tiger, cougar, black and spotted leopard, serval, bobcat, Asian leopard cat, snow leopard, cheetah, lynx, tigon, African elephants, and one magnificent liger.” Tigons and ligers? Wow!

The Shambala Preserve (native foods cafe, vegan food, vegan restaurant)

Once an animal is brought to Shambala, it will be allowed to live out its life in peace and dignity, being provided the best human care possible to meet their physical and emotional needs. The animals are from that point forwards free of commercial use, and will not be bred, traded, or sold. And if you feel like actively getting involved, there are numerous ways you can support The Roar Foundation and the Shambala Preserve, such as becoming a member, adopting an animal, donating, attending their Safari Tours, and even staying over night in an authentic African tent! Check out their website for more info, where you can actually email Tippi herself! And a very special thanks to Ms. Hedren and all the folks at Roar and Shambala. Keep up the great work!

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Par for the Course: Golf Courses Get the Shaft

By Chef Tanya Petrovna

Native Foods Cafe

So there is a big deal going on in the golf course community development world… no one is joining the golf country clubs any more.

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Partly economical and partly the change in golf habits of the younger generations, the shift is creating conferences with home developers and second home buyers to discuss what to do in the future. Developers are rethinking whether golf courses are a must in their master-planned communities.  Younger and possibly prospective buyers and members are walking away from aging clubs with a feel of the 60’s... a 40-year-old golfer will spend $900,000 for a lifetime membership at one club.

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I grew up in Palm Springs, California, one of the premier golf resorts in the world.  One of the biggest golf classics in the world is held there “The Bob Hope Desert Classic.”   Now I don’t know if it’s one of the biggest any longer but certainly the vibe has changed dramatically. Many young people have never even heard of Bob Hope.

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I was never a golfer growing up. I was more of a hiker, hanging out more in the canyons and waterfalls than the man made courses. I got bummed out when they’d wipe out all the desert plants and wildlife to build a new golf course, and cringed upon learning that one golf course uses as much water as the entire city of Palm Springs.   And to top it off, there are over 100 golf courses in a small 30-mile radius.

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I like the idea that some courses in Iowa implemented using the empty green space on courses to grow vegetable gardens.

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Maybe there are some greener alternatives and new tourism ideas for Palm Springs to think about…maybe they’ll call me.

 

The Illustrious Llama

by Christopher Arnett

Native Foods Cafe

Llamas are one of my favorite animals. Maybe it has something to do with the fact that I’m half Peruvian? Or maybe the llama is just undeniably regal and beautiful (in its own quirky, camelid way).  Whatever the reason, I thought I’d take the time to honor this charming (yet temperamental) creature.

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Llamas are native to South America, and were used as pack and meat animals by the native Andean cultures even prior to the arrival of Europeans (llama burgers?!). As noted above, llamas are camelids. This is a type of mammal that includes (you guessed it) camels, but also goats, giraffes, and even hippos. All camelids are strict herbivores (which leads to the green spit of llamas, but more on that later). A full grown llama can grow to be 5.5 ft to about 6 ft to the top of its head. They can weigh between 280 and 450 lbs. So, it is possible to ride one. But do the llama a favor and ride this rocking chair, instead.

 

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Llamas exist only as domesticated animals, having been derived from their wild cousins, the guanacos. They come in many sizes and colors, such as white, brown, grey, black, and piebald. The females undergo a pregnancy of 11 ½ months (sounds like a long time—of course, so does 9 months). The females can’t lick their newborns because of their short tongues, but instead nuzzle and hum to them! I would love to hear a mama llama humming to her baby—sounds cute  ;)  Baby llamas are typically born with all the females of the herd gathering around to protect the newborn from male llamas and predators. How’s that for a sense of community and sisterhood! The births usually only take around 30 minutes or less. I bet that makes a lot of human moms envious. As for the babies, they are called crias, and they are just too darn adorable, as you can see below!

 

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Because of their herd behavior, protective instincts, and size, llamas make  excellent livestock guards. They have been used in this way by North American ranchers  since the 80’s. The llamas have successfully been able to protect herds of sheep and goats from large predators such as coyotes. While not every llama is suited to the job, in most cases they provide a non-lethal alternative to reducing predation.  That’s good news for the sheep, and the coyotes!

 

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Llamas that are properly socialized are quite friendly. However, ones that aren’t due to over-handling by humans will treat other humans in llama fashion. This means kicking, neck wrestling, and the famous spitting. And I can’t think of any human that would win against a llama in a neck wrestling match, so don’t coddle the llamas no matter how cute they are as babies! Maybe the llama in this video was over-handled as a cria, or maybe it just didn’t like the humans (which I don’t blame llama for). You be the judge:

 

 

 

And yes, one cannot discuss llamas without mentioning their infamous spitting. It  is often used as a way of disciplining lower ranked llamas in the herd. Since llamas only spit when agitated, one can gauge their level of agitation by observing the materials in their spit. This is because the more agitated a llama is, the further back in their three stomach compartments they will go for spit materials, thus explaining the green color (yuck!). And I’ve heard it really smells. When a llama is correctly reared, spitting at humans is rare. But, occasionally it still happens (usually because humans don’t know when to back off).  When it happens, you can clearly see the llama gathering its spit materials in its mouth before letting it fly ;)

 

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Well, I hope you have enjoyed this look into the world of the loveable llama. Just remember: while adorable and fluffy, they are deserving of your respect (lest you temp the wrath of their three stomachs!!!). All hail the llama!

 

           

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The Vegan House of Pancakes

by Chef Kendall Huff

Native Foods Cafe

Saturdays and Sundays are the wonderful days for Big City Brunches.  There are millions of delicious waffle making, pancake flipping establishment here in Chicago, but why go out? You can make your own fabulous vegan pancake house... in your own house!

Buckwheat Pancakes

2 1/4  cups non-dairy milk + 1 teaspoon apple cider vinegar (to make buttermilk)

1 1/2 cups  buckwheat flour

1/4 cup rolled oats

1 Tablespoon baking powder

1/4 teaspoon ground allspice

1/2 teaspoon cinnamon

1/3 cup walnuts, toasted and chopped

 1/8 teaspoon Agave

 1/4 cup chocolate chips, optional

 1/2 cup blueberries, optional

 

1. Combine milk and vinegar in a medium bowl. Set aside.

2. In a large bowl, whisk together buckwheat flour, oats, baking powder, allspice, cinnamon, walnuts and sweetener. Add milk/vinegar mixture and whisk just until mixed. (Do not over mix or your mixture will get super goopy and stretchy.) Stir in chocolate chip and blueberries, if desired.

3. Heat a nonstick pan or a lightly-oiled frying pan over medium-high. When the pan is VERY hot, using a measuring cup of your choice, scoop batter onto pan to make cakes. Let sit until the bottom turns golden brown. Flip and cook other side. Repeat process until all the batter is gone.

Enjoy that flapjack stack and have a lovely weekend!

 

Native Foods Cafe uses this photo courtesy of Goop.  vegan pancakes, vegan food, vegan recipes, vegan restaurant

Potato Fennel Gratin

by Chef Tanya Petrovna

Native Foods Cafe

Potato Fennel Gratin is the perfect accompaniment to any main dish, especially the Native Wellington... and I like to warm the leftovers and eat them for breakfast on cold mornings.  This dairy-free gratin also makes a great main dish with a nice green salad.  It is a lighter alternative to the traditional cheesy gratins and the apples add a nice mild sweetness.  We made this for the cooking demos this month, vegan Thanksgiving side dishes... and it was a hit.  Try it out and let me know what you think. And if you haven't ordered your Wellington yet, click here!

Native Foods Cafe uses this photo courtesy of Live Gourmet. vegan Thanksgiving, vegan gratin, vegan food, vegan restaurant

5 Reasons to Vegan this Week!

by Holladay Allen

Native Foods Cafe

 

1) Luna Bars  The classic vegan food sustenance bar has created LUNAFEST, a "traveling film festival – by, for, about women – dedicated to building community, through the power of film and through the power of story."  And Native Foods Cafe will be providing delicious treats tonight, Thursday, November 17th at the Chicago screening!  If you have not gotten your tickets already, get them HERE!

 

 

2)  Vegan Marshmallows!  You can't go wrong with Sweet and Sara mallows or the Chicago Soy Dairy Dandies.  So get on it and whip up some s'mores... I just pop the marshmallows on a skewer and roast them over my open gas burner!

3)  Freakin' Awesome Vegan Boots that you can fold over or wear straight up by Big Buddha.  Snuggly, warm and very attractive... can you ask for anything else?  Order yours HERE.

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4) Turkeys!  Cause they rule, they're super smart, social butterflies by nature and will talk your head off.  Plus, why would you ever want to eat one when you can order a Native Wellington from Native Foods Cafe?  The Native Wellington is a delicious puff pastry filled with savory Native seitan and seasonal veggies.  It comes with mushroom shallot gravy, serves 6-8 peeps and is ready in an hour!  Get yours HERE before they sell out!  And check out what the turkeys are saying about the Native Wellington:

 

 

5) Hurraw Lip Balm They're soothing, delicious and fair trade.  And they come in tints... you know, if you're into that.  My favorite is the Moon Balm, uber intensive night treatment, cause I forget to balm up during the day sometimes.