birthday pancake cake, all the toppings, and an essential Brazil nut butter

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For my birthday this year, I decided to go the way of non-tradition and make a big pancake cake complete with chia berry jam, nut butter, coconut cream, and a pile of fresh berries. It was absolutely the best and may become a new tradition.

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That was last month. When the Recipe Redux announced their June birthday and the end of a long season of monthly themed recipe challenges this month, it became obvious a pancake cake and a tasty homemade Brazil nut butter is a good way to celebrate the end.

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For the past couple years, I’ve been periodically buying a few cups of raw Brazil nuts, roasting them slightly, and then grinding them into a rich and creamy nut butter. Compared to other nuts, they tend to be a little higher in fat and so turn into a nut butter much faster than other nuts and seeds, and without the really high-powered equipment. Additionally, Brazil nuts are one of the best sources of selenium, an essential trace mineral. Selenium content in foods is directly related to soil-mineral levels, and at least in my part of the country, the selenium content in soil is low. Growing up raising sheep, we had to give new lambs a selenium shot to ward off a selenium-depletion muscle disease. Even amongst Brazil nuts, selenium content will vary by location, but they do still tend to have a lot of it compared to other foods.

Selenium is primarily part of a master antioxidant enzyme in the body, meaning it neutralizes free radicals and dampens inflammation. It also plays along with other antioxidants, vitamins C and E, and helps them to reuse (recycle) themselves. Selenium is important for a healthy immune response, making it especially significant for immune conditions such as cancer, autoimmune disorders, healthy aging, and is absolutely essential for activation of the thyroid hormones.

For many individuals, a Brazil nut a day, or even a couple a few times per week, or periodically slathering your celebratory pancakes with decadent Brazil nut butter, will meet one’s selenium needs.

Beyond focusing just on selenium and Brazil nuts, all the nuts and seeds have differing and essential vitamins, minerals, and healthy fats, and this is why I always encourage rotating nuts, seeds, and their butters routinely in the diet.

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For this pancake cake, I doubled my favorite go-to pancake recipe, made extra large pancakes, made a quick berry chia jam, and scooped the solids off the top of a can of full-fat coconut milk, whipped it along with a little orange blossom water, and of course, added that Brazil nut butter. I then put a different layer of filling between each pancake and topped them off with extra chia berries. This recipe was inspired by a Pancake Cake in Green Kitchen Stories new family cookbook, but I definitely spun it in my own direction. I encourage you to do the same.

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Birthday Pancake Cake with All the Toppings and an Essential Brazil Nut Butter, serves about 4
my favorite pancake recipe (or yours)
whipped coconut cream
Brazil Nut Butter (see below)
Berry Chia Jam (see below)
fresh sliced berries, as desired

  • Prepare and make all the various components above. Then layer one filling between each pancake and top with additional berry chia jam or fresh berries.
  • Cut into cake wedges and serve with additional berries, jam, coconut cream, and nut butter.

Brazil Nut Butter, makes about 1 cup
2 cups raw Brazil Nuts

  • Preheat the oven to 275 degrees F. Spread the nuts on a baking sheet and roast for about 20 minutes.
  • Remove from the oven and add to a high-speed blender or food processor. Process for about 5-8 minutes, until the mixture becomes creamy and thin. Scrape down the sides as needed throughout.
  • Store extra nut butter in a glass container in the fridge.

Berry Chia Jam, adapted very slightly from Little Green Kitchen
2 cups fresh or frozen berries
2-3 dates, pits removed and chopped
2 Tbs. chia seeds
a splash of water

  • Add the berries and dates to a small saucepan and bring to a boil. Add a splash of water and stir in the chia seeds. Bring back to a boil, then turn off the heat, stir again and allow to sit for about 15 minutes to thicken up. Stir a couple times throughout to keep clumps from forming.

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Reference:
Higdon, J. (2001). Selenium. Linus Pauling Institute. Retrieved from https://lpi.oregonstate.edu/mic/minerals/selenium.

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Tempeh Chorizo Tacos + a Green Crema

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We have a taco restaurant in town that has the most amazing tempeh chorizo tacos. We don’t go often but when we do, I always always get them. When it comes to tacos, we make them frequently at home and I tend to be quite non-traditional in my approach. But after a few experiences with Tacovore’s tempeh chorizo, I knew I had to start experimenting with a version for home.

Admittedly, it took a few tries because I wanted to reach that complexity of flavor that those restaurant tacos have. My version is slightly different, but also so good. I’ve been sitting on this recipe for well over a year now, so lots of tacos have happened since then. That means this recipe is well tested for you all. :)

 

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Tempeh, if you’ve never had it, is traditionally made from fermenting soy beans. It comes in a big block and unlike tofu, you can see the individual beans pressed together. Consuming soy is often a contentious issue in the health community, with some people avoiding it entirely, and others eating it in everything (namely, the ‘processed-food’ vegan crowd and those that buy lots of mainstream packaged foods). Soy gets its polarity because many people have been told to avoid it for breast cancer prevention and some other estrogen disorders. While I’m not suggesting anyone defy their oncologist’s advice, traditionally prepared whole soy in foods such as tofu and especially tempeh actually has a lot of data that suggests positive health outcomes related to breast and other hormonal-linked cancers, and even more so if it’s been consumed in traditional foods since an early age. This is because soy and other legumes contain what are called phytoestrogens or plant-estrogens and they selectively bind to estrogen receptors in the body, thus potentially blocking the action of endogenous estrogen in adverse health circumstances.

The reason I particularly like tempeh, beyond its taste, is that compared to other plant-based protein sources, it is richer in protein and its fermentation process means it helps with digestive system health. For athletes that tend to avoid meat, adding tempeh to meal rotations is an excellent way to help with muscle repair, endocrine and immune health, and to keep the body functionally optimally, since protein is used throughout the body in enzymes to make metabolic reactions occur.

If one is avoiding soy for any reason, there are now non-soy tempehs available using other legumes and sometimes grains. I’ve just discovered a company locally that sells these products and I’m also aware of a great one based out of Portland, Oregon which has expanded its distribution to at least the Seattle/western Washington area. If you’re curious about tempeh but avoid soy, I encourage you to keep your eyes open to new non-soy versions in your area.

Lastly, when consuming soy in whole-food products such as tempeh, tofu, or edamame, look for non-GMO, organically grown products since there are many negative health outcomes linked to GMO soy.

 

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For this recipe, I made the tempeh chorizo, dry-roasted a little broccoli (my favorite way to delicious broccoli), and then topped them both with cabbage, cilantro, and a green cashew crema. All together–delicious! Beyond the tacos, the chorizo is also great in a big taco salad with whatever fixings you prefer, and minus the chili powder and red pepper flakes in the seasoning, it will also make a great weekend savory breakfast protein.

 

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Tempeh Chorizo, makes enough for approximately 12 small tacos
12 oz. tempeh
1 onion, diced
3 cloves garlic, minced
1 ½ tsp. chili powder
1 ½ tsp. smoked paprika
1 ½ tsp. red pepper flakes
¾ tsp. fennel seeds
½ tsp. salt
¾ tsp. ground coriander
¾ tsp. ground cumin
dash or two of ground cloves
¼ tsp. ground cinnamon
1 Tbs. white miso
1 Tbs. reduced sodium tamari
¼-1/2 cup water

  1. Steam tempeh for 5-10 minutes, cool slightly, and then chop into really fine pieces.
  2. Meanwhile, saute the onions and garlic in a small amount of coconut oil. Then add spices and cook an additional minute.
  3. Add tempeh and cook until beginning to brown.
  4. In a small cup, mash the miso in the tamari and then add ¼ cup water. Cook until nice and sizzling and the right consistency, adding more water if necessary.

 

Green Cashew Crema, makes about 1 cup
1/2 cup cashews, soaked for 4-8 hours or overnight
¼ tsp. salt
1 Tbs. nutritional yeast
1-2 tsp. freshly squeezed lemon juice, to taste
½ clove garlic
a big handful of spinach
a pinch of ground turmeric and dash pepper
ground cayenne, to taste
½ cup water or more

  1. Drain and rinse the cashews.
  2. Put all ingredients, except the water, in a high-speed blender or food processor and blend, adding water a little water at a time until the desired consistency is reached.

 

A Note:
If you’re interested in learning more about phytoestrogens and breast cancer, I encourage you to read the summary of research available on the Breast Cancer Prevention Partners website, and possibly discuss with your physician.

 

The material on this website is not to be used by any commercial or personal entity without expressed written consent of the blog author. The statements on this blog are not intended to diagnose, treat, cure or prevent any disease. Always consult your personal physician or reach out to me for specific, individualized nutritional advice.

 

Marshmallow Root Tea

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I won’t ever forget it. We were on the train towards the west of Ireland from Dublin for a weekend. It was the summer we worked on the farm, me amongst the berries, counting, weighing, squeezing juice and testing. Tasting. William at the main office, in accounting. We were away every weekend traveling and on this particular trip one of the train stations, and cities, was Mallow. We didn’t stop in, we were crossing a mid-land area of open fields similar in a lot of ways to home, but I remember seeing the name Mallow and immediately thinking marshmallow.

And then the years passed away. I found a doctor who helped me understand and overcome a lot of my health struggles, who introduced me to using herbs to support and return to health. Who introduced me to the medicine of Marshmallow. Her introduction was very clinical. Marshmallow was an herb I took amongst a blend to help heal my torn up and reactive gut. An herb amongst many who helped me feel better so I could find my way.

Beyond using in a blend for when gluten cross-contamination causes a negative reaction or during heavy run training, too much holiday stress or similar got in the way, I never thought much of marshmallow. Until one day last spring, about a year ago, when I found in the wetland just after the camas waned and the lupines were all in their purple: pale pink flowers rising up. They took my breath away. I stopped and just stared at them for a while before carrying on with my run. Within the next day or two, William, always bringing home new plants for our yard, had a few pots set out on the patio. One of them drew me immediately.

 

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That’s the plant from the wetland. And somehow, before I even looked at the tag, I knew it was mallow, though I didn’t before know the name of those dreamy marsh flowers.

If you listen and let them, plants can tell you all sorts of things.

 

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This spring I’ve been even more drawn to the mallows around us. William planted ours right outside the front door so I’ve watched it come up from the ground this year. Now in nearly full bloom, those little delicate pinky white flowers atop big leafy leaves. Within herbalism, there runs a theme called the Doctrine of Signatures. Herbs that resemble various parts of the body are often most effective in treating ailments of those body parts. A walnut, resembling a brain, is a classic example. A few weeks ago, I plucked a giant mallow leaf from its stem, placed it delicately in a bud vase, and then proceeded to look at it, to meditate on it if you will, for a number of days. Almost immediately the doctrine of signatures came to mind, because perhaps knowing quite a bit about this plant’s medicinal values, I saw all the surface area of the leaf, resembling so much the villi and microvilli of the small intestine. Villi are finger-like projections where nutrient absorption occurs, and flatten in varying degrees in cases of malabsorption, celiac disease, and some severe GI complaints.

 

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The roots of marsh and other mallows have a particularly slimy and mucilaginous quality, somewhat like oatmeal that’s set a while gets, and this quality makes it particularly useful for soothing internal tissues that are sore or irritated. Think how good a nice cup of warm substance on a sore throat, a somewhat bland liquidous soup on a sore tummy, or even an aloe vera on a burn. This herbal action is called a demulcent. Marshmallow root is a particularly lovely demulcent for those sore throats, achy lower abdomens, dry coughs, and even, and not surprising since it likes to sooth, irritated urinary tracts.

Every time I think of using marshmallow, I think of the gentlest medicine. Just like my morning oatmeal, which might provide some of the same actions given its constituency, marshmallow root infused into a tea is incredibly soothing, just a little sweet, and slightly earthy.

 

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According to herbalist Rosalee de la Forêt, marshmallow root is also what is a ‘yin tonic’ in Traditional Chinese Medicine, and is useful for signs of deficient heat, including hot flashes and night sweats (1).

Unlike most herbs, marshmallow prefers a cold water infusion to extract the mucilaginous and soothing qualities from its ample polysaccharides and starches. So the best way to get its medicine is to put a little of the roots in a jar, pour over room temperature water, and then let it sit and infuse overnight or for a day. As time goes on, you’ll see it change color and become thicker. Strain out the roots, and sip on it hot or cold. It will immediately get to work soothing the tissues you need.

I like to keep it on hand and make a big jar if my throat has been sore or I’ve gotten into a troublesome pattern with foods causing lower intestine pain. And, this last winter and spring, I’ve gotten into the practice of making a jar a week or so to drink as preventative medicine for when running and training a lot, since we now know that a training cycle with lots of challenging running causes just the upset lower GI tissues that marshmallow can assist with.

 

Lastly, if you’re wondering about the name, yes marshmallow was the original plant used to make the white fluffy marshmallows for our summer smores or sweet treats. While no longer used, the candying process apparently results in a somewhat squishy sweet root that resembles modern marshmallows. Also, the plants in the wetland are actually more likely Malva sylvestris or similar rather than marshmallow (Althea oficinalis). Nevertheless, they’re all in the same plant family and can be used interchangeably. Of note: I don’t wildcraft from either public or private property, unless its my own, and I encourage you to be incredibly conscious before harvesting plants from the wild.

 

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Marshmallow Root Tea
In some of these photos, I combined marshmallow root with Slippery Elm Bark since the two have similar soothing properties and work well together. They both can be made separately as I outline below. 

1 quart jar
1-2 Tbs. dried marshmallow roots
4 cups filtered water

  • To make a cold infusion, put the dried herbs in the jar, pour in fresh room temperature water, and then allow to sit for at least 4 hours and up to 12 or so.
  • To drink, strain out the roots and sip either cold or warmed.

 

Reference:
1). de la Forêt, R. (n.d.). The Marshmallow Herb.