Food | thesofiamagazine

‘Tis the Raspberry Season

by Natasha Kubis | May 4, 2021 | Asheville, Cooking, Food, Raspberries

Not only do sweet and tart raspberries offer an interesting flavor profile for your palate, but they also have some amazing health benefits for your body. You can enjoy this delicious berry all year long, whether fresh, frozen, or preserved. The season for fresh raspberries begins in May, and depending on the variety, can last through October. Pick them straight off the bush in the summer and freeze them for baking throughout the winter.

Raspberries are one of the healthiest fruits found in nature’s bounty. They provide potassium, which is essential to heart function, and they also keep your blood pressure in check. The omega-3 fatty acids in raspberries can prevent stroke and heart disease. They also contain vitamin K and a mineral called manganese, which are both necessary for healthy bones and skin. One cup of raspberries provides over 50% of the minimum daily target for vitamin C, which supports immune function and boosts collagen production for healthy skin. Raspberries also can help to regulate blood sugar, and supply smaller amounts of E and B vitamins, copper, and iron.

Try these yummy recipes to get your daily dose of raspberry’s health benefits.

Refreshing Raspberry Smoothie

1 cup fresh or frozen raspberries

3-6 fresh mint leaves

1 cup pomegranate juice

1 banana

1 tablespoon protein powder

Add all the ingredients to a blender and puree for about 30 seconds. Add more liquid as needed.

Healthy Raspberry Muffins

1 3/4 cups of whole wheat flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1/3 cup extra-virgin olive oil

1/2 cup honey or maple syrup

2 eggs

1 cup plain Greek yogurt

2 teaspoons vanilla extract

Zest of 1 medium lemon

1 1/2 cups of raspberries

Preheat the oven to 350 degrees Fahrenheit. Grease a 12-cup muffin tin. In a large mixing bowl, combine and whisk the flour, baking powder, baking soda, and salt. In a medium mixing bowl, combine the oil, and honey or maple syrup, and beat together with a whisk. Add the eggs and beat well, then add the yogurt, vanilla, and lemon zest. Mix well. Pour the wet ingredients into the dry and mix with a big spoon, just until combined. Gently fold the raspberries into the batter. Divide the batter evenly between the 12 muffin cups. Bake the muffins for 22 to 24 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.

Natasha Kubis is a licensed acupuncturist
and certified yoga teacher.
For more information, visit acuwellhealth.com

Miso Baked Tofu With Red Radishes

by Laurie Richardone | Apr 2, 2021 | Asheville, Cooking, Food, Recipes

1 package firm tofu, drained
and patted dry, make 4-6 thick slices

1 bunch of small radishes

6 cloves of garlic, cut in half

1 red onion, sliced

Mix 2 tablespoons of miso, mellow white or miso of choice, with 2 tablespoons warm water to make a paste

Pinch of black pepper

Pinch of sea salt

2 tablespoons olive oil, or coconut oil

1 tablespoon chopped fresh cilantro, or other herb

1/2 of a lemon, or lime, juiced

Preheat the oven to 375.

Lay tofu out on a baking dish or sheet pan. Oil both sides. Add salt & pepper.

Slice the radishes and mix in a bowl with oil, salt & pepper. Add sliced onions and garlic, toss again. Spread out on sheet pan with the sliced tofu.

Spread the miso paste onto the tofu. Bake for 30 minutes, or
until onions, and tofu are browned.

To finish, squeeze lemon, or
lime, and garnish with cilantro.

To kick it up a notch, add
a fried egg on top…

For scheduled Cooking Classes in Asheville, Visit:
LaurieRichardone.com

The Rewards of Mindful Cooking

by Laurie Richardone | Apr 2, 2021 | Asheville, Cooking, Food, Women

Monkey Mind is what the buddhists call the agitated state when our thoughts restlessly dash from idea to idea. Mindfulness can help us tame that habit.

Cooking offers a wonderful opportunity for us to train the mind to be present. Instead of using the breathe to anchor the mind – as you would in a meditation.

The art of mindful cooking focuses our attention on the senses. Tuning them into the sights, sounds, and smells of the culinary task at hand. In applying your attention to the details of what you are doing, no matter what the task is, you will likely discover a feeling of calm: Which will have you become a better cook, as you will start to connect to your intuition.

Even if you love to cook, where is your mind while preparing the ingredients, or stirring the soup?

Cooking does not have to be a rushed experience, or something we do on autopilot, without presence. My personal mantra in the kitchen is: put your mind where your hands are. I say it out loud to be sure I have heard it. This creates space for presence.

Moreover, cooking is an act of self care, and reminds us we are worthy of a home cooked meal.

To your good health…

For scheduled Cooking Classes in Asheville, Visit: LaurieRichardone.com

Love & Olive Oil

by Laurie Richardone | Feb 1, 2021 | Asheville, Cooking, Food, Recipes

By Laurie Richardone

Love is in the air, with a generous dash of olive oil.

Love & olive oil might appear to be an odd marriage. When I think about my many trips to Italy over the years, these are the words that come to mind.

What is it they have in common?

No other cuisine appeals to us as immediately and sensuously as Italian food.

Everyone loves this mediterranean cuisine. It is no surprise that olive oil has been part of the Mediterranean diet for 6000 years. It is the lubricant in culinary life in Italy. It’s what all the centenarians in Sardinia attribute to their longevity, along with having a plethora of love in their life. The important reasons for this is, it simply tastes amazing on most foods as a finishing ingredient, and the base to savor a sauce, and… it is one of the healthiest fats you can eat. Olive oil is the secret ingredient that has you fall in love at first bite.

Whether you are a passionate cook or have no chef skills at all, but do care about eating well, a quality bottle of extra virgin olive oil is an affordable luxury that will never disappoint!

Bring love and olive oil into your kitchen to add that sprinkle of magic that has food taste so good.

Dishing up a bowl of soup drizzled with a fine virgin olive oil will have you go from like to love in one savory spoonful.

To your good health and happiness.

This simple delicious cake is made in Italian kitchens throughout Italy.

Tips on choosing a quality extra virgin olive oil.

• Taste. If you have an opportunity to test out an olive oil before buying it, do so.

• Look carefully on the back label for the initials of the true country of origin: IT for Italy

• Pure extra virgin olive oils are the highest in polyphenols. Polyphenols have powerful antioxidants displaying anticancer, anti-angiogenic and anti-inflammatory properties.

1 1/2 cups Bobs all purpose gluten free flour ( or other GF all purpose flour)

1 1/2 tsp psyllium husk, ground

1/2 tsp baking soda

1/2 tsp baking powder

1/4 tsp fine sea salt

3 large eggs

3/4 cup natural cane sugar or coconut sugar

3/4 cup whole milk yogurt ( or goat)

Finely grated zest of 3 lemons (organic)

3/4 cup extra virgin olive oil

Place rack in center position and heat to 325 F.

Lightly oil a 9-10 inch springform pan. ~ Serves 10

1. Whisk together flour, baking powder, baking soda, psyllium husk, and salt in a medium bowl. With an electric mixer, beat eggs and sugar in a large bowl for 5 minutes. Or until pale and thick.

2. Add yogurt and zest, beat to combine. With the mixer on medium speed, add oil in a quick steady stream. Reduce speed too low and gradually add in flour mixture just to combine. Whisk batter by hand to make sure everything is incorporated.

3. Pour batter into pan. Bake until the cake is golden, and the center springs back to the touch, and edges pull away from the pan. About 40-45 minutes. Let cool in the pan for a couple of minutes on the rack, then release from the pan and let cool completely before slicing.

To serve – Dust with powdered sugar, and place lemons on top of cake.

Candied lemon recipe:

Take 2 lemons and slice thinly. In a shallow sauce pan put 1/2 cup filtered water and 1/4 cup pure cane or coconut sugar. Simmer until sugar is dissolved. Add lemon slices, and simmer until lemons become translucent. Takes about 30 minutes.
Swirl pan around occasionally. When ready, place lemon slices on parchment paper to dry out a bit.

Can be made a day ahead.

For scheduled Cooking Classes in Asheville, Visit: LaurieRichardone.com

The Power of Gathering

by Laurie Richardone | Jan 5, 2021 | Asheville, Food, Recipes, relationships

The way we gather matters. This is a time to get creative, about how, where, and with whom we spend our time. How can we take a challenging span and make it meaningful, and unforgettable?. What makes getting together memorable?. If you think about life’s different occasions or events, food is most likely at the center. Food is the catalyst for any notable gathering. Whether sitting at a table together, or delivering homemade cookies to a neighbor, it creates a sense of connection. We have an opportunity to think differently about gatherings, however small they may be.

There is something transformative about gathering around food. To break bread together, a phrase as old as the bible, captures the power of how a meal can forge relationships. The connection we have with food is universal, and rooted in the connections that we have with the people in our lives. It offers a sense of unity which can bring both similar and diverse backgrounds together. The feeling of making a meal from scratch can be one of the most rewarding, joyful experiences. What’s better than sharing a homemade meal? ; it ties together people from all walks of life. Whatever the reason or season, rest assured it will make January a delicious and meaningful month.

The intention is to give you the inspiration, and generosity of heart to bake those cookies, make
that cake, a healthy one, a simple one, and walk across the street to a neighbor, friend or even a stranger… and make their day, and yours.

With good friends… and good food on board… we may ask, When shall we live if not now?
M.F.K. Fisher, The art of eating

Cardamom pound cake that warms the body, mind and spirit…

Wishing you a magical New Year…

Gluten-Free & Grain-Free

Makes 1 large pound cake, or 3 mini loafs

1 1/2 sticks ( 3/4 cup ) unsalted butter, room temperature

1 1/2 cup almond flour

1/2 cup arrowroot

1 1/2 teaspoon psyllium husk, ground

1 1/4 tsp. baking powder

1 tsp. ground cardamom (if using pods, grind to a powder)

3/4 tsp. sea salt

1/4 cup almond milk, or other milk

1/2 cup goat yogurt, or cow

3/4 cup monk fruit sugar, or pure cane sugar

3 large eggs, room temperature

3/4 tsp. vanilla extract

1/2 cup sliced almonds

Preheat oven to 350

Butter a 9x5x3 loaf pan; line bottom with parchment paper, leaving an overhang on the sides. For smaller loaves, use 3 mini loaf pans.

Whisk baking powder, cardamom, salt and 2 cups of flour and psyllium husk in a medium bowl. Set aside.

Whisk almond milk and 1/2 cup of yogurt in a small bowl. Set aside.

Using an electric mixer on high speed, beat the sugar and 3/4 cup butter in a large bowl until light and fluffy. About 4 minutes.

Add the eggs one at a time, beating to blend between additions and occasionally scraping down the sides with a spatula. Add vanilla.

Reduce the speed too low and add dry ingredients in 3 additions.

Alternate the yogurt mixture with the dry mixture. Add dry ingredients last. Beat until just combined.

Scrape the batter into prepared loaf pans, or pan.

Bake cakes, rotating half way through, until golden brown and a tester inserted comes out clean, 40-50 minutes. (Tent if browning too fast ) Transfer pan to a wire rack and let cool in pan for 20 minutes.

For scheduled Cooking Classes in Asheville, Visit:
LaurieRichardone.com

The Splendid Table

by Laurie Richardone | Nov 30, 2020 | Asheville, Food, Recipes, Women

This is the season of joining together with friends and family.

If I close my eyes I can smell, taste, and feel the excitement in creating our holiday menu in my grandmother’s kitchen. This was a time to gather our family and cook together. The intention is to inspire you to join your family and friends, in your kitchen.

With so many mixed households and different ways of eating cooking can get complicated. Make your holiday gathering a no-fuss, unforgettable evening. Create healthy, easy, elegant hors d’oeuvres, that will satisfy any lifestyle.

I like to think what we put into our bodies becomes part of us. Not just the food itself, but the energy that comes with it. With festive treats and sweets around every corner, we find ourselves eating more refined carbohydrates and processed sugars than we do during the rest of the year. Being mindful about the ingredients on your table will leave you feeling your best as you head into the new year. I think we would agree that keeping our health at an optimal is pivotal these days.

In my experience eating seasonally and locally is one of the best ways to achieve wellness. Good news is: there is a plethora of ingredients grown this time of year that will inspire you to assemble delicious colorful food for your holiday spread. To get things started here is one of my party favorites.

“The best food doesn’t come from the best cooks; the best food comes from the best people. People who love to eat.”

I wish you a happy healthy holiday season…

Red Pepper Jam with Rosemary Garbanzo Crisps
They are easy to make, flavorful, and can be made in advance.

Makes 64 chips

1 cup Garbanzo flour

1 1/4 cup filtered water

1/4 cup good olive oil

1/2 teaspoon salt

1/4 cup minced rosemary
(or other herbs)

Dash of fresh pepper

Oil for frying

Start by making the crepes that
will be sliced and baked.

Whisk all ingredients together in a bowl. Cover with a towel and place in the refrigerator for at least an hour. Overnight is fine.

In an 8’’ non stick hot pan, heat enough canola, or grape seed oil
to coat the pan.

Pour a small ladle of batter into the pan. Cook for about 2-3 minutes on each side.

When the bottom is a nice golden brown, flip and cook for 2 more minutes.

Can be made 1-2 days ahead. Store in an airtight container.

Slice each crepe into 8 triangles.

Preheat oven to 350

Lay triangles in a single layer on a baking sheet. Bake for 8 minutes,
or until slightly crispy.

Red Pepper Jam
Turning roasted peppers into a luscious jam. It’s easier than you think.

Serves 8

6 roasted peppers

1 tsp coriander seeds, toasted
then ground

1/8 tsp cinnamon

1/8 tsp. coconut sugar

2 tbsp extra virgin olive oil

1/4 tsp red chili paste

dab of melted butter, omit
for vegan.

Roast peppers with skin on, with the oven on broil, until all sides are blackened. Turn peppers every 10 minutes. Broil for 45 minutes.

Let cool slightly, then rub blackened skin off with a paring knife.

Remove all the seeds and set aside. Can be made 1-2 days ahead.

Mix all ingredients together in a food processor and pulse until you have a slightly chunky texture. Stores well in the refrigerator for up to 4 days. Serve warm or room temperature with garbanzo crisps!

For scheduled Cooking Classes in Asheville, Visit:
LaurieRichardone.com

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