Health and Wellness Juice

Ingredients

• 2 grapefruits peeled
• 2-3 cloves of garlic
• 1 medium piece of fresh ginger
• 1 lemon with skin on

Use a juicer (if you use a blender you need to add some water, not a lot) to blend ingredients.  After blending, you need to strain the juice through a strainer and collect the juice in a drinking glass or bowl.  Discard or compost the pulp.

This juice is a healthy, natural energy booster. 

Make Your Own Miso

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Ingredients
2 pounds non-GMO dried soybeans
2 pounds basmati rice koji
14 ounces fine white sea salt

Note:  Overall this process will take three to six months to complete

STEP 1 - Rice Koji
4.5 cups basmati rice
1.5 teaspoons koji starter

Directions

• Rinse rice in cold water until the water is no longer cloudy
• Soak rice in water overnight 
• Drain water from rice
• Line a steamer with fine-mesh cheesecloth and steam rice for one hour (note, mutimple batches may be required depending on the size of steamer)
• Remove rice from steamer
• Once cool enough to touch, use clean hands to stir and work out any clumps that have formed Continue to stir until rice has cooled to 110°F
• Add koji starter to rice and mix thoroughly for 3-5 minutes
• Cover with a clean and damp cloth
• Incubate at 86°F for at least 12 hours (you must control your incubator's temperature based on the internal temperature of the rice)
• After the first 6 hours, stir rice and break up any clumps that have formed
• Cover and return to incubator for another 6 hours
• Stir rice again; if its drier than before, re-dampen cloth, cover, and return to incubator for another 12 hours (note:  rice should smell faintly sweet)
• Stir rice one more time and then create 2-3 trenches or furrows in the rice bed. 
• Make the trenches halfway deep with a goal to create as much surface area as possible
• Cover and incubate for 12 more hours, ensuring that the temperature remains near 86°F (30°C)
• Occasionally, check rice and dampness of cloth
• Rice should smell sweet and fragrant and have signs of a white fuzzy mold beginning to form. Cover and ferment for another 12 hours.
• Once white mold has stretched across the rice bed, remove from incubator
• Break up the rice clumps, and bring to room temperature
• Use rice koji immediately, refrigerate or freeze in a sealed container, or slowly dry for 1-2 days 

STEP 2 - Beans

• In a large pot of cold filtered water, soak the soybeans for 24 hours
• Drain the beans and return them to the pot
• Refill the pot with water to about 5 inches above the beans
• Bring to a boil over high heat, lower to a simmer, and cook for about 6 hours (or more) until the beans are soft
• Drain the cooked beans and mash into a coarse consistency

STEP 3 - Miso

• Pour in rice koji
• Sprinkle in 3/4th of the salt
• Knead well to distribute the rice koji and salt with the mashed beans
• Place a large crockery pot or food-grade plastic vat on the floor on top of plastic sheeting
• Using your hands, form a palm sized spheres of bean mash and throw them into the container until half filled
• Pat down the surface of the bean mash with the flat of your palm and sprinkle with the remaining 1/4th of salt
• Smooth a clean muslin cloth across the surface of the mash and let it drape down over the sides of the container to keep out flying leaves or other debris
• Place a wooden or plastic drop lid on top of the cloth-covered mash surface
• Weight it evenly with 4 1/2 pound (flat weights or rocks)
• Cover with one more large muslin cloth and wind string around the pot to tie the cloth in place; the cloth is needed as a mold barrier 
• Let the young miso sit undisturbed (a warm place indoors or in a shaded area outside in spring/fall)
• About once a month stir the miso; if you see any mold on the surface, carefully scrape it off
• Once prepared, put in storage containers or jars; Miso can be stored for years

Grow Your Own Bean Sprouts At Home

Bean sprouts are one of the most nutritious foods on earth and are relatively simple to grow.  What you need:  Beans, Bowl, Mason Jars, Cheese Cloth, Water

Directions:

1. Rinse the mung beans thoroughly until the water runs clear Mung beans get much bigger once they sprout, so be careful not to make too much)
2. Place the rinsed beans in a clean, clear bowl 
3. Pour enough cold water to immerse the beans
4. Soak for 10 hours; the beans will swell. 
5. Drain and rinse the beans in cold water then drain again
6. Place the swelled beans in a mason jar and cover with a cheesecloth (DO NOT use the jar lid)
7. Store in a cool, dark, dry place
8. For about 3-5 days rinse and drain the beans  twice a day (restore in the dark space)
9. When you see the beans sprouting to the length you want, eat and enjoy!  You can eat raw, in soups, stews, eggs and more

    

  

Roasted Peppers

Ingredients

• red peppers
• 2 cloves garlic, sliced
• extra-virgin olive oil
• sea salt
• freshly ground black pepper

Directions

• Place the peppers directly onto the fire / burners.  Cook the peppers, turning frequently, until they are charred on all sides. 
• Put the peppers into a bowl, cover with plastic wrap, and let them steam for about 15 minutes.
• Peel, stem, and seed the peppers
• cut them into wide strips
• place the pepper strips into a mason jar
• Mix with garlic, salt and pepper
• pour olive oil to cover

Serve in any dish or alone!  Delicious.

 I

Easy Homemade Guacamole

Ingredients

- 1/4 cup finely minced onion

- 3 ripe Haas avocados

- 1 1/2 tablespoons fresh lime juice (or lemon juice)

- Pico de Gallo (tomato, onion, jalapeño)

- 1/4 cup cilantro leaves, chopped

- 1/2 teaspoon salt, or more to taste

- 1 tsp olive oil 

Directions

Cut avocados in half, lengthwise and scoop out the seed. Scoop out the flesh and add to a bowl.  Add lime juice then use a fork to gently mash until creamy, but chunky. Stir in the pico and salt.  Taste the guacamole and adjust with additional salt, pico or lime juice. Stir in olive oil and mix cilantro in.  Serve immediately or cover by pushing plastic wrap down onto the guacamole and refrigerate up to one day.

  

Zucchini Garden Salad

Super easy!  Just finely dice and mix the following in equal ratio:

- zucchini

- cucumber

- red onion

- green and red bell pepper

Mix vegetables and add salt and pepper to taste.  Mix a small amount of vinegar, fresh mint leaf, fresh basil leaf to dress the mixture.

Naturally sweet, delicious - enjoy!

Spring Honey Harvest

TMC Community Garden - Honey Harvest in Spring 2017

Delicious Coleslaw

Ingredients

• 1 cup mayo
• 1½ tbsp apple cider vinegar
• 1 tbsp honey
• ¾ tsp celery seed
• 1 head of cabbage, very thinly sliced
• 2 carrots Peeled and julienned
• Sea Salt to taste
• Freshly ground black pepper to taste

Prepare

• In a large bowl, thoroughly mix mayo, apple cider vinegar, honey, celery seeds, salt and pepper. Add cabbage and carrots to the mixture, then toss to evenly coat. Cover and refrigerate until ready to serve.

Best FALAFEL

INGREDIENTS

• 2 cups cooked chickpeas
• 1/2 large onion, roughly chopped
• 2 tablespoons finely chopped fresh parsley
• 2 tablespoons finely chopped fresh cilantro
• 1 teaspoon salt
• 1 teaspoon dried hot red pepper
• 4 cloves of garlic
• 1 teaspoon cumin
• 1 cup chopped cilantro
• 4-6 tablespoons flour
• 1/2 cup panko bread crumbs
• Olive oil for frying

PREPARATION

1. Place cooked chickpeas and the onions in the food processor bowl, add parsley, cilantro, salt, hot pepper, garlic, and cumin. Process until blended.
2. Sprinkle in the flour and panko bread crumbs and pulse. Add enough so the dough forms a small ball and no longer sticks to your hands. Cover and refrigerate several hours.
3. Using 2 spoons, form the chickpea mixture into walnut sized balls; or use a falafel scooper.
4. Heat oil in cast iron skillet or wok and test 1 falafel; if it falls apart, add a little flour. 
5. Fry 4-6 falafel until all sides are golden brown. Drain on paper towels. 
6. Serve with pita bread, lettuce, chopped tomatoes, onion, green pepper, Drizzle with tahina sauce.