SO EASY SOCCA BREAD!

SO EASY SOCCA BREAD-VEGAN , GRAIN-FREE AND GLUTEN-FREE

 Socca has got to be the easiest bread to make!  Easier than "Crockpot Bread", 

Made with only chickpea flour, water and salt, Socca is a savory, simple and unleavened round flatbread.  The origin of this bread is believed to be from Italy, where Roman soldiers roasted chickpea flour on their shields before battle.  Others say it originated from the French Riviera.

Chickpea flour is high in protein(11g per cup), fiber(5g), low in carbohydrates, calories and full of micronutrients.

SOCCA

Using a batter rate of 1 part flour-1 part water, plus salt and oil

(Makes 6 small breads)

2 cups chickpea flour

2 cups water

2 big pinches of sea salt

1 tb olive oil

Blend all together in mixing bowl

Add any spices if you like

Let batter set for 10-15 minutes

Heat a non-stick skillet on medium high heat, adding a small amount of oil

Pour in 1/4 cup of batter  like you are making pancakes!

Cook for 3-5 minutes until edges are crispy, then flip for 3-5 minutes

They will be crispy outside and soft and savory inside.

TOPPINGS

While the batter is setting, caramelize a small sliced onion then add some half sliced cherry tomatoes and fresh chiffonade basil.

Let simmer while making "pizzas"

When your bread is done, add your toppings and enjoy a delicious healthy treat.

Your choice of toppings are endless like:

Roasted carrots, avocado with cilantro or Asparagus, zucchini and mint.

For a larger bread like the photo above, use 1/2 the amount of mixture and bake it in the oven.

Pre-heat the oven to 450'

Place medium sized cast-iron skillet (or oven safe pan) in while pre-heating.

When ready, slightly oil the skillet and pour in your batter, filling skillet.

Bake for 12-15 minutes

When done gently lift edges with spatula and remove.

This can be eaten with soups, topped with veggies or even a large pizza.

For more Socca information check out: "A Brief History of Socca"

Have a great week.

Be kind.

WEAR YOUR DAMN FACE MASK!

WASH YOUR HANDS!

Judd

Recommended Reading 05/16/20

Recommended Reading

Some of this month's reading suggestions obviously will relate to the Covid-19 crisis.  Many of you have experienced the virus either yourself, relatives or friends.  A few work-related colleagues have been infected with the virus and one's elderly father succumbed to complications arising from it.  Being considered an "essential worker", I was and will continue to be very safety oriented.  Consuming a plant-based diet and keeping my immune system as strong as possible is #1.  Here in Florida, the State has lifted "stay at home" restrictions, while trying to inform residents to be safe.  Encouraging CDC recommendations on wearing face masks, keeping 6' social distancing, etc.  Unfortunately, most are not doing that.  Retail/Grocery workers are definitely abiding by these rules, but only a small amount of residents are.  It's all or nothing!  I will be wearing a face covering and continuing safe clean practices indefinitely! Please be safe and do what we can to stop the spread, if not for yourself, for those who have compromised health issues. 

So let's get started:

ENVIRONMENTAL

We don't want to go "back to normal", we need to go forward and build a healthier and cleaner world.

From 350.org, "How We Build Back Better"

It's a start in the right direction: U.S. Renewables are Set to Generate More Electricity Than Coal For The First Time

Meet the new "Citizens of Costa Rica".  The country is a leader in environmental measures, planning to be carbon neutral by 2050, and currently gets 98% of its energy from renewable sources!

Positive consequences are happening because the Covid-19.  Air quality has improved dramatically worldwide, even in the U.S. Air Pollution Decreases Over Southwest U.S. 

Check out the "Tesla" of  electric boats at X Shore from Sweden.

WELLNESS

The world is realizing that factory farming is not sustainable.  The way people eat all around the world, is a major risk factor for pandemics: The Meat We Get From Factory Farms

With the "shortage"of meat in grocery stores, the demand for plant-based meat alternatives are skyrocketing, like The Impossible Burger and Beyond Meat Beast Burger.

Need to lower or maintain your Triglycerides? Try Red Quinoa.

Green tea consumption is associated with a reduced risk of heart disease and stroke.  But what about Cancer?

Establishing Healthy Habits during Social Distancing by Dr. Garth Davis

Go outside, breathe in nature.  Why You Should Walk More.

More powerful than antibiotics?  This has been used since ancient Grecian times.  Oregano Oil to the rescue!

VIDEOS

Five Kitchen Hacks from The Happy Pear

The Nantucket Project with Dr Zach Bush and Rich Roll

Have a great week.

Be kind.

Judd

2 Super Simple Sunday Recipes

I usually eat avocados 5 out of 7 days per week.  If I was stranded on a desert island, there had better be an avocado tree!  Most everyone has had avocado toast and if you haven't, why the hell not!  There are so many different ways to create avocado toast, you can let your creativity flow.  Our daughter Bree makes an awesome avo toast:

Avocado Toast

Toast 2 Slices whole grain bread.

Mash 1 ripe avocado in a bowl.

Season with ground pepper or we use:

Trader Joe's "Everything but the Bagel Sesame" seasoning blend which is: white and black sesame seeds, sea salt, dried minced garlic, onion and poppy seeds

Spread mixture on toast.

Top it with a Free-range organic egg.

I mostly adhere to a plant-based diet, but occasionally I will have an egg for an additional dose of B12. I guess I am a "veggan".😊

Add a bowl of mixed fresh organic berries.

If I will be working locally the following week, on Sundays I will do a little lunch meal prepping.  

One of my favorite recipes is;

Coconut Ginger Beans and Rice

Prepare one cup rice of your choice.

Prepare beans of your choice and season with spices you like.( cumin, smoked paprika, garlic salt, etc., get creative.

Dice and saute sweet onions in coconut oil.

When rice is done, add 1 tb. each coconut oil, ground ginger and ground turmeric.

Stir in beans and onions.

Cube a small pack of cooked seasoned tofu or "Tossables"

This makes around 4-5 lunches, including bowls or wraps with fresh greens.

Have a great week.

Be kind.

WASH YOUR HANDS
Judd

Earth Day 2020

EARTH DAY 2020

This year we celebrate the 50th anniversary of Earth Day.  In the Spring of 1970, Senator Gaylord Nelson(D-Wisconsin) proposed a national "teach-in" after touring an oil spill devastation off the coast of Santa Barbara, California, which happened a year earlier in January of 1969.  As his idea blossomed, he set up an independent organization called Environmental Teach-In to handle the grass-roots movement which created "Earth Day".  On April 22,1970 more than 20 million Americans participated in the first awareness.  It worked, in December of 1970 the Environmental Protection Agency was created to tackle all environmental issues, including the Clean Air Act ,the Clean Water Act, and the Endangered Species Act. Needless to say, the EPA has changed leadership in this administration and most rules and regulations have been relaxed or removed, not to the benefit of the environment.  For a more in depth look at Earth Day please see The History of Earth Day. 

We must take care of our planet and its environment, human existence depends on it.  We have seen the effects of Coronavirus , with us having to be sequestered, the capabilities the planet can heal itself without us.  Just think what together the possibilities can be, living in harmony with nature.  

There is no planet "B"

Have a great week.

Be kind.

WASH YOUR HANDS.

Judd 

Benefits of Garlic

Don't you just love the smell of garlic roasting in olive oil?  It's the organic sulfur compound allicin that gives it the pungent smell.  When he garlic is crushed or chopped the amino acid allicin is released.  Garlic is one of the most beneficial spices/herbs that can be added to your diet.  Garlic is in the same family as onions, leeks and shallots, the Allium family.  Each segment is called a clove with 10-20 cloves per bulb.  Being a popular cooking ingredient, garlic is and can be grown throughout the world, even in your own window garden.  Throughout history it's main use was for health and medicinal purposes. 

"Let food be thy medicine and medicine be thy food"

Hippocrates (the Father of Western medicine) prescribed garlic to treat a variety of medical conditions.

Benefits:

*Highly nutritious but very few calories-containing a little of all the minerals you need every day.

*Can combat sickness, including the common cold- boosting the immune system is very important.

The active compounds in garlic reduce high blood pressure- cardiovascular diseases are the #1 killers in the world.  In one study, 4 cloves of garlic per day were just as effective as the drug Atenolol at reducing blood pressure over a 24 week period, with NO SIDE effects. The red blood cells turn the sulfur into hydrogen sulfide gas which expands our blood vessels helping to regulate blood pressure.

*Improves cholesterol levels- reducing total and/or LDL levels by 10-15%. The red blood cells turn the sulfur into hydrogen sulfide gas which expands our blood vessels helping to regulate blood pressure.

*Garlic contains high antioxidants-antioxidants protects against cell damage and aging, helping to reduce the risk of  Alzheimer's and dementia. 

*May help min detoxing your body from heavy metals- it has shown to reduce lead toxicity and other heavy metals.

Boosts immunity-  in studies, garlic appears to kill cancer and viruses cells. 

Protects our food- the antibacterial properties in garlic can kill the bacteria that lead to food poisoning, including salmonella and E.coli.

*It just makes your  food taste great!

Here's a great video from Dr Michael Greger;

Benefits of Garlic for Fighting Cancer and the Common Cold

Have a great week.

Be kind. 

WASH YOUR HANDS!

Judd

Recommended Reading 04/05/20

It's April Recommended Reading time.

With most people staying at home now, there is plenty of time to spend time with family. to be creative, catch up on reading and exercise.  Hopefully you will be able to continue working while at home.  Please make time for yourself and take care to keep up with your mental, physical and spiritual habits.  Also, don't get caught up eating a crapload of processed junk food.  Eating a healthy, whole foods plant-based diet will keep your immune system strong, which is even more critical now.  One thing I have noticed, is with this crisis, people have been connecting to their creativity and kindness for one another.  Let's not forget that when we get back to the "new"normal.

Let's get started:

WELLNESS

I know the media is bombarding us with Coronavirus information, but this from Food Revolution is useful info on overall wellness, Staying Healthy

Here are 7 Tips on Staying Healthy from Spartan Life.  Also from Spartan Life: Your Guide to Eating Smart and Healthy when you're stuck at home.

How to Boost Your Immunity During Coronavirus Outbreak from FoodmattersTV. FMTV is like Netflix but all about total wellness, food, yoga, meditation etc. Check it out!

FOOD/RECIPES

Here in Florida we are blessed with a year-long growing season.  With everyone needing to practice social distancing the local farmers are having their own drive up farmers markets and some plant-based restaurants are having "virtual" farmers markets where you can order many different types of produce, local coffees, honey and even prepared foods weekly and then a curbside pick up!

To keep a healthy immune system you need a healthy gut biome.  Fermented foods are one of the best ways to do this.  Here is a very easy recipe for Beetroot Sauerkraut 

Roasted radishes will become your new favorite veggie with this flavorful recipe.

Roasted Veggies:

We take a variety of cubed root veggies like potatoes, onions, heirloom carrots, zucchini and squash. Mix with a few tablespoons of olive oil, salt and pepper in a large bowl.

Roast in oven at 450' until potatoes are tender(40-45 min)

Serve on a bed of prepared whole grain or rice spaghetti noodles which has been "fried" in an oiled skillet until it is a little crispy.

For the sweet tooth in us, try these Jammin' Almond Thumbprint Cookies

ENVIRONMENT

Wild For Life is an awesome learning site about our oceans health. Children(and adults) will like Reef Rider Journey, by learning how coral reefs work.

This company in Switzerland is sucking carbon out of the air and making soda.

Why's There's Never Been a Better Time to Combat Climate Change

3 Ways to Celebrate Earth Day

10 Surprising Dolphin Superpowers

VIDEOS

Broccoli- The DNA whisperer

"Home" Is A Poem by IN-Q

Have a great week.

Please be kind.

WASH YOUR HANDS

Judd

Vegan Irish Soda Bread

For a dense and hearty bread to enjoy by the slice or with a soup try this Vegan Irish Soda Bread.

This recipe is from the Thug Kitchen:

1-1/2 cups unsweetened non-dairy milk ( I used Homemade Oat Milk)

1 tsp. apple cider vinegar or lemon juice.

2 cups oat flour ( just grind up whole oats in a food processor)

2 cups whole wheat flour.

2 tsps baking soda.

1/2 tsp salt

2 tb olive oil

Preheat oven to 400'

Mix together the milk and vinegar and set aside.

In a large bowl, whisk together the flours, baking soda and salt. 

Pour in the milk mixture and oil.

Stir until you've got a dough ball going, adding milk or flour if needed.

Form the dough into a loafish shape and put it in a greased or parchment lined loaf pan.

Bake for 45 minutes, until crust looks golden.

Take it out and let it cool.

Ready to slice.

THIS IS A VERY HEAVY DENSE BREAD.

For a great topping, why not homemade jam.

For a quick delicious jam, try this Raspberry Chia Jam from Blue Zones:

1-1/2 cups Organic Raspberries or Blackberries

2 tbs honey

2 tbs Chia seeds

In a small sauce pan, cook down the berries on medium heat until they break down. About 5 minutes, remove from heat and mash the berries. Add the honey, stir in the chia seeds. Let set for about 5 minutes to thicken.  Transfer to a glass jar and refrigerate.

Have a great week.

Be kind.

WASH YOUR HANDS.

Judd