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Organic Strawberry Jam

In preparation for canning:
Sterilize your jelly jars. You can do this by placing them in boiling water or in your dishwasher. Also, heat up the rings and lids in a pot of water until little bubbles begin to appear, but do not boil. Heat a really large pot of water for canning. The jars must be completely covered by the water. Place a lid on the pot to help the water heat faster.

To make the jam:

• Pick or buy 2 quarts of berries
• Clean the berries, remove the green tops, and mash gently.
• Add 2 teaspoons of calcium water (included in pectin package) to mashed berries

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Now, with global food shipping, you can strawberries any time of the year, if you’re willing to pay for them.  But those winter strawberries, with their white, tasteless core and Frankenstein-like size, are nothing compared to the sweet, juicy, red berries you can get in season.  And, rumor has it, they’re starting to pop up in St Louis, the precious few pints available after the heavy spring rains getting snatched up within minutes of the opening of the markets.  My schedule hasn’t allowed me to fight the crowds for these jewels, but tomorrow I’ll be heading to my local Wednesday market to procure the first fresh berries of the season.  See what I’ll do with them, after the jump.

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Keep in mind that the typical consumer is NOT paying the true cost of food. The meat, dairy, and egg industries, in particular, enjoy many government subsidies, which keep the cost of these unhealthful products artificially low. The same goes for produce laden with chemical fertilizers and pesticides. Also, organic fruits and veggies are usually not grown on an industrial scale, so efficiencies aren’t as great. Also, as pointed out in a recent article on the subject, "there are also significant costs involved in switching farmland from nonorganic to organic status. And there’s a lot more manual labor involved, such as weeding by hand."

So it’s not that organic is expensive; it’s the non-organic is cheap.

I’m always struck by the fact that so many people think organically grown food is some new-fangled, trendy idea. To grow plant foods with the least amount of chemicals as possible is to return to a time before industrical agriculture. Supporting local farmers is a very old ideal. As consumers, we should be shocked that an apple from clear across the world costs less than an apple grown a few hours from our home. When you go to a farmer’s market and buy directly from that farmer, you’re paying the true cost of that food.

Buying local and organic is the best thing you can do for so many reasons. First of all, the taste is absolutely superior, because the fruits and vegetables are grown with flavor in mind. When you buy produce that has been shipped in from all over the world, that produce is grown not with taste and flavor as the first priority but rather the ability to withstand the long shipments and sit on the shelf for long periods of time.

Also, when you purchase local produce, you’re purchasing produce that is seasonal - grown according to the climate of the region in which you live. And seasonal veggies are generally cheaper than purchasing out of season fruits and vegetables. But cost doesn’t refer only to dollars. As with the health costs that comes from eating an animal-based diet, there are also environmental costs, and when you buy locally at a farmer’s market or through something like Community Supported Agriculture, it means you’re paying for food that was driven down from a couple hours away as opposed to shipped from thousands of miles away. That’s a huge savings in terms of the resources required to get that food to your table – resources that include oil and electricity.

In terms of organic produce, when you purchase organic, you’re supporting a growing system that works with the Earth rather than against it. You’re paying for sustainable growing methods that enrich rather than deplete the soil. When you purchase out-of-season produce that was shipped in from other countries, there concerns about food safety, as well. The growing standards in other countries may not be the same as those in the U.S. or more specifically as high as those of the farmers you can talk to at the markets. I mean you can find out exactly how they grow their food, and in many cases you can also visit the farm yourself.

Having said all this, as we adjust to paying the true cost of food, it’s helpful to know which fruits and vegetables are the most highly sprayed so we can make informed decisions when we simply cannot purchase organic. Certain produce, termed the "Dirty Dozen" by the Environmental Working Group, is so highly sprayed with toxic chemicals that, many experts recommend eating them only when they’re organic. These include:

• Apples
• Cherries
• Grapes, imported (Chili)
• Nectarines
• Peaches
• Pears
• Raspberries
• Strawberries
• Bell peppers
• Celery
• Potatoes
• Spinach

The U.S. Department of Agriculture found that even after washing, some fruits and vegetables consistently carry much higher levels of pesticide residue than others. The produce you can get away with purchasing as non-organic includes:

• Bananas (though I do recommend purchasing "Fair Trade" bananas)
• Kiwi
• Mangos
• Papaya
• Pineapples
• Asparagus
• Avocado
• Broccoli
• Cauliflower
• Corn
• Onions
• Peas

When I have the opportunity, I do tend to purchase many of these as organic anyway, mainly because I shop at farmer’s markets and also because I want to support local, organic farmers. But it’s helpful to have this list on hand (or in your memory) to help you make the best choices possible.

To make it even easier for you, the Environmental Working Group has a handy little guide called Pesticides in Produce that you can either download from their website Food News, or order a wallet-size version of to keep with you at all times.

Ever wonder what these plants are saying to one another? Researchers in the Netherlands say there’s an early-warning network in place. Is it only clover, no, many herbal plants have been studied.

And what about talking to your plants,does that work? And can one plant feel inferior to another?

It’s all included here, on Greening the Golden Years Podcast.

Editor's note: We're pleased to welcome Colleen Patrick-Goudreau to the Green Options writing team! Colleen has taught vegan cooking classes in Oakland, California, for seven years, and is a columnist for VegNews magazine, and a contributing writer for KQED radio's Perspectives program. Her first cookbook, The Joy of Vegan Baking: The Compassionate Cooks' Recipes for Traditional Treats and Sinful Sweets, will be published in October. Colleen has a real knack for making vegan cooking and eating accessible to those of us who may be a bit mystified by the idea of taking animal products out of our diets, and we're very happy to have her on board.

In my work as a vegan educator, advocate, and cooking instructor, one of my goals is to take "vegan food" out of the box. There tends to be a notion that “vegan food” exists in a food group separate from “normal food” or reserved only for those who label themselves “vegan.” But the fact is that even non-vegans eat “vegan” food every day — they just don’t call it “vegan.” Plant-based cuisine is simply made up of the foods we already eat and love: vegetables, fruit, legumes, grains, nuts, beans, seeds, mushrooms, herbs, and spices. When we recognize that “vegan” food is already part of our meals, we take the mystery out of the label.

Plant foods contain all the flavors, textures, and colors that satisfy our palates and our senses. In fact, it is flavor, texture, and familiarity we crave whenever we eat, and all of these elements are found in the rich array of plant foods available to us. The Holy Triumvirate of meat, dairy, and eggs has become so dominant in our daily diets that they have replaced what was once the foundation of the human diet: plant foods. Even when we do eat vegetables, we tend to drown them in fat-laden cheeses, oily butters, and heavy cream sauces – forgetting that the vegetables themselves contain all the flavor we crave.

I’m always surprised when people declare that “vegan food” is bland and boring. I usually remind them that the herbs and spices we flavor our food with are all plant-based – they’re all “vegan.” Considering the fact that we’re the only animal who has to cook and flavor meat before we eat it, it’s not surprising that the things with which we typically serve our hamburgers, hot dogs, and steaks are plant-based: ketchup, mustard, relish, sauerkraut, pickles, tomatoes, lettuce, BBQ sauce, Worcestershire sauce, tabasco sauce, chili sauce, horseradish, liquid smoke, vinegars, lime and lemon juices, and, of course, salt and pepper. You also have your capers, wasabi, tahini, soy sauce, chutneys, and a variety of other condiments to provide flavor, heat, and texture.

A backyard barbecue is the perfect occasion to showcase delicious, nutritious, animal-free foods that will satisfy bellies and arouse taste buds.

**GRILL IT UP**

Every summer, I’m dismayed by the “safety tips” about grilling meat that give people the false impression that they can actually prevent the carcinogenic (cancer-causing) compounds (heterocyclic amines) from forming when they cook meat (including chicken, beef, pork, and fish) at high temperatures. There is no magic formula that people can follow to ensure that these compounds do not form – whether you’re grilling or pan-frying. Undercook your meat, and you risk consuming dangerous food-borne pathogens; heat your meat at high temperatures, and you risk cancer. But what happens when you cook vegetables? They get hot! These cancer-causing substances are not present when plant-based foods, including meatless burgers and hot dogs, are cooked. Period. So, heat up your grill and enjoy these fantastically delicious grilled fiber-rich foods:

*Seasoned eggplant slices
*Marinated Portobello mushrooms
*Skewers of bell peppers, red onions, and summer squash
*Corn on the cob (grilled in their husks)
*Polenta squares (cooked with red onions, garlic, and sundried tomatoes) topped with dairy-free pesto
*Yellow and sweet potatoes or yams
*Tempeh marinated in barbecue sauce
*Tofu flavored with a ginger, citrus marinade

**TOSS IT UP**

A huge array of summer salads can be made from beans, pasta, potatoes, tofu, tempeh, or grains. The options are endless. I’ve included a couple recipes and suggestions below, and many more can be found in my online cookbook.

*Toss pasta (penne, fusilli, et. al.) with chopped raw veggies, lightly toasted pine nuts, fresh basil, balsamic vinegar, and a little extra-virgin olive oil.
*Combine spinach leaves with fresh raspberries, sunflower seeds, brazil or macadamia nuts, and mandarin orange slices in advance, and toss with seasoned rice vinegar just before serving.
*Spread Focaccia bread with dairy-free pesto, and add grilled veggies (eggplant, zucchini squash), thinly sliced tofu, roasted red peppers, fresh tomatoes, and basil. Drizzle with balsamic vinegar.

Tantalizing Thai Slaw a.k.a. Holy Slaw
I call this “Holy Slaw” because it tastes so darn good. This really is filling enough for a meal, but it’s a great side with a veggie burger. Serves 4 as a complete meal; serves 6 as a side

INGREDIENTS

1 small head green cabbage, shredded
½-1 whole head red cabbage, shredded
1 cup shredded carrot
1 red onion, sliced thinly
1 cup roasted, unsalted, peanuts
1 block (about 1 pound) firm or extra firm tofu
½ cup chopped green onion
¼ teaspoon red pepper flakes
1-2 teaspoons toasted or raw sesame seeds (black seeds add beautiful color!)
½ cup chopped parsley or cilantro (optional)
Sesame oil (optional)
Orange Ginger Vinaigrette (see below)

DIRECTIONS

The tofu is optional, as this delicious salad is perfect on its own. Adding sautéed tofu will add some more flavor and texture. If adding the tofu, fry it up with a little sesame oil to make it nice and crispy. Let it cool and then add to the other ingredients. Mix all ingredients together in a large bowl. Voila!

*Oil-free version with tofu: if using a non-stick pan, you can just add the cubed tofu directly to a non-stick skillet. Just let it get golden brown and crispy before turning it over. Don’t fuss with it; let it get brown, and then turn it. Delicious!

Orange Ginger Vinaigrette
¼ cup orange juice
¼-½ cup seasoned rice vinegar
3 tablespoons maple syrup
2 tablespoons grated ginger
2 teaspoons garlic, minced

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

Cannellini Beans with Tomatoes & Herbs
This light, fresh salad is perfect for a picnic or BBQ. The lemon zest is an especially nice addition and adds beautiful color to this delicious, healthful dish. Makes 4-6 servings

INGREDIENTS

2 cans of Cannellini beans (or other white beans, such as Great Northern or Navy), drained and rinsed
3 or 4 tomatoes (cherry, heirloom, or any tomatoes in season)
½ medium size red onion, diced
1 cup fresh, frozen (thawed), or canned corn kernels
2 red, yellow, orange, or green bell pepper, finely diced
1 ripe avocado, diced
Assortment of fresh herbs: marjoram, basil, thyme, sage, minced
3 tablespoons vinegar, your choice (red, white wine vinegar, seasoned rice vinegar)
Juice from 1 lemon
Zest of 2 lemons
2 cloves of garlic, finely chopped
Salt and pepper

DIRECTIONS

In a large bowl, combine all of the ingredients and set aside for 15 minutes or more to allow the flavors to develop. Add salt and serve at room temperature.

Serving Suggestions and Variations:
*You can use any bean you like for this salad. White beans are just one suggestion. You can use kidney, chick peas, black, pinto – or a combination of all them!
*You may add a tablespoon or two of extra virgin olive oil.
*Fresh tomatoes are best, and keep in mind that tomatoes don’t do well refrigerated. So, if you wanted to make this salad in advance, just eliminate the tomatoes, store in the fridge, and add the tomatoes just before serving.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

**SWEETEN IT UP**
Don’t forget dessert! Another misconception about “vegan food” is that desserts are somehow inferior to those prepared with cow’s milk, dairy butter, and chicken’s eggs. These are unnecessary ingredients. What rich baked goods can’t do without, however, is fat, moisture, and leavening – all of which exist outside of animal products. Here are a couple treats to serve at your next summertime soiree. More can be found in the desserts section of our online cookbook as well as in our upcoming cookbook, The Joy of Vegan Baking: The Compassionate Cooks' Recipes for Traditional Treats and Sinful Sweets available for pre-order on Amazon.com and other online stores. (Ask your local bookstore to carry it!)

No-Bake Strawberry Pie with Chocolate Chunks
This amazingly delicious pie is perfect when strawberries are at their height in the summer. Get the sweetest, ripest strawberries you can find at your farmer’s market. It is best when served within an hour or two of preparing it, since it is at its most fresh then, but it holds up just fine in the fridge. Serves 8-12

INGREDIENTS

Crust:
2 cups raw almonds or pecans
¾ cup pitted dates, preferably Medjool

Filling:
5 cups sliced ripe organic strawberries
5 pitted dates, soaked 10 minutes in warm water and drained
2 teaspoons fresh lemon juice
Dark chocolate chunks, preferably from a good, organic, fair-trade bar (optional)

DIRECTIONS

1. Place the nuts in a food processor and grind until they’re a coarse meal. Add the ¾ cup of dates (for the crust) and process until thoroughly combined. Press the mixture into a non-stick or very lightly oiled pie plate or spring form pan.

2. Arrange 4 cups of the sliced strawberries on top of the crust and set aside.

3. In a food processor or blender, combine the remaining 1 cup of strawberries with the 5 soaked dates and lemon juice. Puree until smooth. Pour the sauce mixture over strawberries.

4. Arrange the chocolate chunks on the top of the sauce (optional), and refrigerate the pie for 1 hour before serving. This will help the pie set and will be perfect for slicing.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

Decadent Chocolate Cake
This chocolate cake might be the easiest cake in the world to make – and is the most versatile as well. No eggs or dairy make it cholesterol- and cruelty-free, and it takes about 5 minutes to prepare. Makes one 9-inch cake or 8 cupcakes. Double it for a layer cake or a bundt cake

INGREDIENTS
1-1/2 cups unbleached all-purpose flour
¾ cup sugar (white or turbinado)
½ teaspoon salt
1 teaspoon baking soda
¼ cup unsweetened cocoa powder
1 teaspoon vanilla
½ teaspoon peppermint extract (optional)
1/3 cup canola oil
1 tablespoon white distilled vinegar
1 cup cold water

DIRECTIONS

1. Preheat the oven to 350 degrees. Combine the dry ingredients in a bowl until mixed thoroughly. No need to sift.

2. Make a well in the center and add the wet ingredients. Stir until well mixed.

3. Pour into a 9×9-inch baking dish (or cupcake or bundt pan), and bake in the preheated oven for 30 minutes, until a toothpick inserted in center comes out clean.

4. Cool completely, then frost with Chocolate Frosting (below).

Chocolate Frosting
Makes enough for one 9-inch cake or 8 cupcakes

INGREDIENTS

3 tablespoons softened non-dairy butter (Earth Balance is the best!)
1-1/2 cups powdered sugar, sifted
1/3 cup cocoa, sifted
½ teaspoon vanilla or ½ teaspoon peppermint extract
2-4 tablespoons water or non-dairy milk (almond milk adds a subtle touch of special flavor)

DIRECTIONS
Cream the non-dairy butter in a small bowl then add the sugar, cocoa, vanilla, and enough liquid to make a thick but spreadable frosting.

Copyright © 2006 Compassionate Cooks, LLC – All rights reserved

ENJOY!

Of course, bakers should use organic ingredients to make this recipe pesticide free! I use organic Sucanat , which stands for Sugar Cane Natural, for all my baking. Sucanat is Fair Trade certified from Costa Rica and is made by crushing sugar cane, extracting and heating the juice, then hand paddling the juice until it dries into porous granules. Unlike refined sugars, Sucanat retains many vitamins and minerals present in sugar cane, such as iron, calcium, vitamin B6, potassium, and chromium.

Strawberry Almond Cream Cheese Tart

Crust:
9 sheets graham crackers
2 tablespoons Sucanat (or other granulated sugar)
2 tablespoons melted butter
4 teaspoons water

Preheat oven to 350 degrees F. Crumble graham crackers by hand or in a food processor. Add sugar, melted butter, and water. Mix/pulse until just moist. Butter or oil a tart pan (or pie plate if you don’t have one) and press graham cracker mixture into the pan to form a crust. Bake for 10 minutes until lightly browned and cool completely.

Filling:
2/3 cup light cream cheese
1/4 cup Sucanat (sugar)
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract

Combine cream cheese, sucanat, and extracts in a medium bowl until smooth. Spread the mixture onto the bottom of the cooled graham cracker crust.

Topping:
6 cups strawberries
2/3 cup Sucanat (sugar)
1 tablespoon corn starch
1 tablespoon lemon juice (optional)
2 tablespoons sliced almonds (you can toast these for added flavor)

Yum, Strawberry Almond Cream Cheese TartTo prepare topping sauce, puree 2 cups of strawberries in a food processor, blender, or by hand. It is best to cull the strawberries for the glaze sauce, leaving the prettiest, most uniform strawberries for the actual tart topping. Add Sucanat and corn starch to pureed strawberries in a pan, and heat over medium high heat while whisking. Bring the sauce to a boil, then reduce to low heat for a minute (keep stirring!). Let the sauce cool completely, while stirring occasionally. You can halve the topping recipe, as it makes twice as much as needed. However, I like to freeze the extra sauce for the next time I make the pie or to serve of organic vanilla ice cream.

With the remaining four cups of strawberries, combine with lemon juice and toss. Arrange the berries bottoms up in a circular, spiral fashion over the cream cheese filling. Spoon half of the cooled glaze topping over the strawberries (freeze the other half), then sprinkle the almonds around the outside edge of the tart. Chill the tart in the refrigerator for 3 hours before serving. We sometimes cool our tarts quickly in the freezer, but you do have to be careful and watch that the tart doesn’t freeze.