raw and cooked: ratatouille

raw ratatouille

This time of year the harvest is really rolling in. Farmer's market baskets are piling over with eggplants, zucchinis, peppers, tomatoes, and basil. All those together reminded me of a favorite meal that I haven't made in a long time: ratatouille. I remember Chris and I making a special version in our Massachusetts home but I don't think we have even thought about it in Seattle. It was time to rectify that.

Searching for this ratatouille recipe required dusting off the old recipe folder (no...not the raw binder). The one I began way back in 1997 or so after I finally was collecting enough recipes to require organization. My first recipes collected were for gluten-free items. It was hard to find decent gluten-free recipes back than that didn't turn the baked goods into hockey pucks.


Slowly added were adaptations for making recipes lactose-free and egg-free. And simple vegan meals like stews and chilis. Before I met Chris, who is a great "wing it" type of chef, I really relied on those to give me great meals. Otherwise it was boxed Imagine soups with frozen veggies. Yes that was a staple.


Vegetarian Times cut-outs and several variations of chocolate chip cookie recipes were in the file. Even a raw recipe for a veggie bouquet!


I finally found the ratatouille recipe. I can honestly say that I have no idea if it was copied from somewhere or that I made it up with Chris's help. It was written in my own handwriting, but I know I used to write recipes down by hand from other cookbooks without writing the source (forgive me!).

This recipe roasts the veggies to give them a nice flavor, whereas the classic ratatouille recipes sautee the veggies then bake the whole thing. I like our version. I also like that ratatouille is naturally vegan and gluten-free and does not need substitutions.

in the pot

nice steamy bowlful

Roasted Ratatouille
makes 7 cups, serves 4-6

ingredients:
2 large eggplants, cut into 1-inch cubes
salt
2 large zucchinis or 4 small, cut into 1-inch cubes
olive oil
1 large onion, chopped large
2 medium garlic cloves (optional, we omitted)
3 medium ripe tomatoes, cut into 2-inch cubes
2 Tbsp fresh parsley, chopped
2 Tbsp fresh basil, chopped
1 Tbsp minced fresh thyme
ground black pepper

1. Place eggplant in large colander over large bowl. Sprinkle with 2 teaspoons salt and toss evenly. Let stand 1-3 hours.
2. Rinse eggplant underwater to remove salt. Spread in paper towels and press until dry and frim and compressed.
3. Adjust racks in the oven to move to upper and middle. Heat oven to 500 degrees (this is what I wrote down, but slightly lower worked too. I also wrote to line the sheets with foil but I just oiled them up with grapeseed oil which can go to a higher temp and it was fine.)
4. Toss eggplant, zucchini and 2 Tbsp oil in large bowl and move to baking sheets.
Sprinkle with salt and roast. Shir every 10 minutes until bornwed. 30-40 minutes total.
4. Heat 2 Tbsp. olive oil in dutch oven (we used a cast iron pot) over medium heat. Add onion, reduce head to medium low and cook 15-20 minutes. Stir in garlic if using and cook for 30 seconds.
Add tomoatoes and cook until broken down==5 minutes. Add eggplant and zucchini and cook for 5 minutes. Stir in herbs and adjust seasoning with salt and pepper. Eat and Enjoy.


After enjoying a bowl or two of this steaming delight (with some nooch mixed in for extra cheesiness), I found myself wanting a challenge: raw-i-fy it! In a few days, I was up for it. To rawify, I opted out of the eggplant, worried it would be too chewy, but Earth Mother's recent post on eggplants made me rethink that. I focused on the bold flavors a red pepper would bring and replied on the fact that I had successfully "raw roasted" zucchinis before.

If I had anything to change, I would be to cut down on the onions or use green onions. I had a bit of heartburn the night of this recipe which kept me awake, however there was also some other excitement that day that could have been the culprit, which I will post more on later in the post. Anyhow, I think that some green onions might be milder for those prone to issues with raw onions.

marinating mushrooms

the stew

Raw Ratatouille
makes one 9 x9 pan worth, serves 4 people

ingredients:
1 red pepper, cut into bite-sized pieces
1/2 red onion or bunch green onions*, cut into bite-sized pieces
3 small zucchinis, cut into bite-sized pieces
1/4 cup olive oil
salt
1 Tbsp fresh basil, minced
1 Tbsp fresh thyme, minced
1 Tbsp tahini
2 Tbsp nutritional yeast
1 cup mushrooms, chopped into bite-sized pieces
2 tsp balsamic vinegar
3 medium tomatoes

1. Placed chopped zucchinis, pepper, and onion into a bowl and coat with a olive oil. Sprinkle with salt. Place directly onto dehydrator mesh. Place in dehydrator at 145 degrees for one hour (can be safely done without damaging enzymes since the food temp does not get to the dehydrator temp right away) then lower to 115 for the next hour. "Roast" for about 2 hours. Less is ok but the veggies will be crunchier.
2. Marinate mushrooms in 2 teaspoons balsamic vinegar, a dash of salt, and 2 teaspoons olive oil. Place in dehdyrator for a half hour or longer, until warm. I put them right on the mesh in the back.
3. Make the sauce. Chop 2 of the tomatoes and place in the food processor with the tahini. Process well. Add the herbs and pulse. Add a few pinches salt. Add another chopped tomato and pulse lightly.
4. Place all the "roasted" veggies into a 9x9 glass dish or shallow bowl. Stir in sauce, mushrooms, nutritional yeast. Mix well. Adjust seasonings.
5. Optional: place dish into dehydrator to heat back up. You will need to stir it frequently to not let it dry out. Heat for 20-30 minutes or until warmed through. Or just eat at the temperature it is. Enjoy!

raw ratatouille

The excitement? My sister's baby girl was born!!! We are so excited to have the new family member. You will be so loved and cherished, little one. I am sad I have to wait a month to meet her but I know she is getting loads of attention from her grandparents, mom, dad, uncle, aunt, great aunts, cousins, second cousins, and friends.

baby F

I bought this raw chocolate I spotted at Super Supplements to celebrate.

mystic mint Chocolatl

with medicinal mushrooms

the bag

chocolate bites

Verdict: delicious! Toward the bitter side, just as I like it. Nice and minty too in case you have some onion breath to cover up. Can't wait until you are old enough to enjoy some raw chocolate with me, baby F. Let's hope she inherited the taste for it. We have a STRONG chocolate-loving gene on our side.

unnatural me: western versus natural medicine

source

Sometimes people expect that since I appreciate the benefits of natural herbs and other remedies, I am completely against western medicine. That is not true. Ideally I would hope that people would not have to rely on western medicine too much, and that conditions and diseases could be cured or healed through even diet alone. This is just simply not the case for everyone.

Yes there are the people who have reverse diabetes through diet (like the low glycemic raw diet Dr Cousins recommends) or gotten complete pain relief from acupuncture. We hear about "miracles" like this all the time. It is inspiring and gets people to think about how these approaches might help their life. We can also take aspects of the raw diet without going full tilt. We can include one green juice daily rather than an all-juice diet.

There is a point sometimes where some natural approaches are just not enough. There have been a few times in my life where natural changes and environmental adjustments were not enough. Once was recently when my thyroid was causing extreme fatigue. I had read many stories about how the raw diet cures thyroid problems and how great it is for reducing the need for medicine. However I had been eating a raw diet when I discovered the thyroid problems. So not much I could do to change there. The medicine was needed to get me to have enough energy to even continue making my own raw food and get to my other appointments. The same with my iron injections. My iron was so low that my body was unable to use the food sources sufficiently. I had to get injections to get my levels back up again in order to even have enough energy to think about what foods I should eat.

I've also had depression so severe that no therapy could really help me. I was too stuck in it to be able to pull myself out of it. Medication gave me enough relief so I could get some perspective and be able to implement lifestyle and other changes that were the more long-term solutions to preventing and easing depressive thoughts. Changes in diet have also really helped my mental health.

The combination of natural and western approaches are what I use for my back pain. The natural approach of knowing what flares it physically is important for prevention. It try to use the least invasive approach that will help the pain. Sometimes it's ice, sometimes it's magnesium. But I do have to get more aggressive at times with pain patches and nerve ablations.

nighttime supplements

One area where I am all natural is for insomnia. I have tried several lifestyle adjustments like walking in the evening and getting up earlier but it just wasn't enough. In the past I have taken strong prescription medicines for sleep issues. These left me feeling totally groggy the next day, increased my appetite and need for coffee. My naturopath advised me to take melatonin in small doses and see if it helped me. I since have been able to get to sleep a lot better and have a better sleep. When I asked him about long term reliance, he said it is much worse for your body to not get adequate sleep then to rely on melatonin. I have also used magnesium and kava kava to help calm my mind enough to sleep (it can race with thoughts at night).

I am not suggesting that one give up on natural treatments or western medicine. If using a raw diet, naturopathy, reiki, or any other "alternative" treatment reduces your use of pharmaceuticals, that is a wonderful thing. However not wanting to "take a pill" can be a principle that may prevent some people from achieving less pain or happiness. I think one deserves more out of life.

I am not a drug pusher. (More often than not I am a supplement pusher and a green vegetable pusher--ask my friends and family!) I feel drugs should be reserved for true need, and often doctors are too hasty to push them. That being said, my belief is also that people deserve to be free of pain and suffering.

What about animal testing?

People have asked me how I feel about pharmaceuticals as a vegan. I am absolutely against animal testing, of course. A lot of animal testing is done in the research phase of finding medicine. It is sometimes tested on animals to find out if it is safe, however animals have different responses to drugs than humans do. For example cats cannot have aspirin. Also, the diseases are often artificially induced to the animals, not originating in the same way it would in a human. Bad science. Regardless of that, the cruelty inflicted on these animals is horrid, much worse than many farm animals endure even in the worst situations.

source (this pic is tame compared to many others i've seen, i'm trying to spare you a bit)

I wish that I knew that if I stopped taking my medicine, one less animal would suffer, much like I know that if I don't eat a chicken, one less animal will be killed. But with medicine it is more tricky. Medicine that is approved already is likely not being tested on animals anymore, the humans are the long-term guinea pigs for better or worse. Yes you are giving money to drug companies, which is not where I'd like it to go, even though my insurance pays the bulk of it. Which is why the direction we should be moving in is less reliance on medication, but also to abolish animal testing so we know the medicines we must take are cruelty-free.

I work hard to reduce all other need for products that are toxic or may have been tested on animals, such as in cleaning supplies. Less is best. Reserve the harsh stuff for when you really need it to save your life, not to clean your toilet. Heck I even am trying to avoid plastic (tough due it being so ubiquitous) because there are animal products in that too.

me and the tabby (sorry, I didn't have one of me and my pharmacist BFFs)

I know I may get some backlash on this topic as I have in the past. Endorsing any sort of reliance on medication in the natural health community is risky. And I expect several people will have suggestions on how I could do better (the internet is full of people wanting to give advice!). Instead, why not suggest what has worked for YOU. If you've found a way to reduce reliance on western treatments, tell me. I'd love to hear it. Or be brave and admit to when natural treatments just haven't cut it. If you don't feel comfortable writing in the comments, feel free to email me. I love emails from people who read my blog.

some seattle hotspots: plum and sidecar

plum bistro

Warning: a few items posted may not be suitable for younger readers. Parental guidance advised.

Although I'd love for you all to visit me here in Seattle, I realize it's not gonna be possible for everyone. So I decided to take you to some more places around the city, where I might take you if you came to visit.

Earlier this week we went with a friend to Plum Bistro, a vegan restaurant that opened fairly recently. I had been once before and knew they had a few gluten-free choices (clearly labeled on the menu with a crossed out G). I wasn't intent on necessarily having a raw meal, as I eat some cooked food these days, but I did know they have plenty of salad choices if I wanted one.

Plum's owner also owns with Hillside Quickies, a vegan sandwich shop, at which I can eat almost nothing. Most of it has wheat in it. The Quickies food is known for being quite tasty but greasy too. Plum is surely lighter and more friendly to gluten-free eaters.

As an appetizer we split the high-raw avocado boats, with greens on the bottom and an avocado half stuffed with a chai-spiced sweet potato mash. I really enjoyed this dish, and kind of wish I doubled it and had it as a meal.


I was shocked upon arriving that there was a raw taco on the menu. I had to get it. The description is "sprouted corn tortillas stuffed with avocado, tomatoes, soy ricotta, spinach & cilantro, with fresh salsa". I have some doubts that the tortillas and soy ricotta were truly all raw, but I wasn't about to send the raw police into the kitchen to check it out. I have to say I was kind of disappointed with this. It had too much cilantro and cheese and not enough of any other filling.

Chris had the Mama Africa and Avocado Salad, which I had the one other time I went there (removing tempeh to make it soy-free). It is a salad of mixed greens with a millet and quinoa center. If you are into tempeh, you will enjoy the strips on top. This is a nice raw and cooked meal.


Chris also ordered some sweet potato fries on the side. Unfortunately for him, they had some roasted garlic on top, which Chris is allergic to. I helped him out with some of these and they were quite good. I don't eat garlic too often, but I really enjoy it when I do.


Our friend had the El Besito Caliente or, "The Spicy Little Kiss" which was grilled tofustrami (fake pastrami) on a fresh baked bun with avocado, cucumber, onions, tomatoes, and lime-jalapeno aioli. He said it was good but very filling.

We liked Plum but the dining room was a bit dark. Ok, very dark. No lights. I think it's time they installed those! Overall, it's a great place to go and even my omnivore parents enjoyed it when they were in town. It's certainly one of Seattle's top vegan spots.

chai-chocolate cheesecake

Chris and I were lucky enough to be invited to a friend's house this week for dinner. He made a completely wheat-free and vegan meal. Yes ladies, he's single and he cooks. He had a huge garden and made a very large salad along with stir-fried homegrown veggies and some beans. Sorry, no pictures! I have to get myself invited back and bring the camera. We rewarded him with some of this Chocolate-Chai cheesecake from the Sweet Gratitude raw recipe book.

I've made this recipe before, and a video on how to make the swirl. This time I made it with sunflower lecithin that just arrived in the mail from Raw Food World. I also used yacon syrup for part of the agave. Yacon mixes well with the spices in this recipe. We use rooibos chai so it's caffeine-free. The cake was very creamy and good. The sunflower lecithin is surely equal to if not better than the soy option.

help yourself to a slice

Today we headed to the University District, home to another wonderful farmer's market that is open year-round. We rushed in to a get something and I snapped a few pics on on the way out. I'm a farmer's market addict!

local hazelnuts

garlic to ward off vampires or make Chris sick

beet pile

peppers

Next stop was Sidecar for Pig's Peace, just for fun. This little vegan convenience store is owned by Pig's Peace Sanctuary. It feels great to support the sanctuary and the rescued pigs by shopping there.

The store has some hard-to-find vegan packaged food items, some snacks, and even a few raw treats. I particularly appreciate the large selection of vegan dog foods, beauty products, and nonleather bags, wallets and belts. Some people like shoes or jeans, I love bags. I collect them and even make my own sometimes. I love my Queen Bee nonleather bags. They can be seen all over Seattle, they are simply great design without leather.

cruelty-free bath and beauty products

practice cruelty-free safe sex!

lion's share vegan shirts (more info on veganscore)

I'm in bag heaven!

dog food

tasty dog biscuits (Sienna approved)

vegan treats and sweets

some raw items

freezer, cold case, and wines

raw ice cream

recipe books galore

dillos AKA vegan twinkies and marshmallows

That reminds me of when I made my raw twinkie. To tell you the truth, after seeing all the sugar I was eager to only have one thing: green juice! Ok, well first Chris and I downed a Zevia. On the way out I bumped into my Seattle blogger pal Nikki. It was good to see you Nikki!

And that wraps up the mini-tour around Seattle. C'mon out anytime! We'd love to see you.

green juice: celery, cucumber, collard greens

Cheers!

Zuvo water filter winner

The winner of the Zuvo water filter is....

Meghan you are the winner! Congrats! Please email me at bittofraw@gmail.com with your info. Thank you.

double bluff

Mt Baker from Mukilteo

I am unable to take a real vacation right now. Like the sort that involves packing up all the bags and getting a cat sitter and leaving Sienna. Unable emotionally and unwilling to leave my house overnight just yet. So we are taking some day trips. Thank goodness I live in amazing day-trip city. Day trips do involve waking up earlier than I might left to my own devices. And maybe getting more sun and freckles than usual too. I can deal with that.

waiting for the ferry

We were a split second late for one ferry so we waited a half hour or so at the Mukilteo beach. Sienna didn't seem to mind too much.

lighthouse

here comes the ferry

Second ones on the next boat.

ferry to Whidbey Island

And headed to Whidbey Island, home of an amazing beach called Double Bluff. You might as well call it Double Bluff DOG beach because most of it is open to dogs off-leash. What a paradise. Sienna spent the first few minutes running around like a puppy.

beach dog

my fave pic of the day

She swam like a fish... or rather an otter? The water is warm-ish in where it is shallow. Some people were swimming and definitely kids were boating and rafting in it. But it was not very crowded and we found so much open water that was shared only with minnows, crabs, and some birds. Well, most of the birds flew away when Sienna came by. She also kept the fishies from nibbling my feet. (Do you get creeped out by that? I do.)

swimming

smoothie on the beach

I decided green smoothies were made for beaches. I've always felt sort of weird eating some foods on a beach: it tends to get sandy or just feel artificial compared to the natural feel of the ocean and shoreline. But the smoothie fit just right. Plus it was very refreshing and hydrating. This one was a chard, banana, strawberry, plum, and hemp smoothie.

snack spot

sandy chin

begging for smoothie

We walked some more to try to find the other bluff...

olympic mountains

Mt Rainier and even ity-bity Seattle in the distance

dog prints

swimming again

I do not know where the other bluff is. More food was needed. Lunch for me was my basil seed cheese, served with celery sticks and cucumbers. Chris has some sort of mix of raw kale, quinoa, sauerkraut, and roasted potatoes and onions.

lunch for me

chris's lunch

blueberries and a napping pup

We all got tired and sunbaked so we headed back on the ferry, napping along the way. Home again with showers all around (especially sandy Sienna) and lounging on the couch. And a cool treat for dessert: banana ice cream with cacao chips and vanilla bean. And promises to ourselves of future trips to double bluff or to find new adventures.

cacao chip banana-vanilla ice cream