Thursday, June 5, 2014 in , , , , , , , , , , , , , , , , , ,

How dandelions benefit your health and skin for natural beauty

How to use Dandelions for health and beauty - harvest dandelion leaf and root for health

With spring invariably comes a flush of yellow in fields everywhere.  Despite poison and pulling and the tireless efforts of homeowners everywhere dandelions doggedly stick their little stalks and leaves up out of the ground.  They're persistent and able to survive in soils in which garden plants couldn't even make room for a root.  Along roadways, in vacant lots, and yes, in your grass, they thrive.  We see commercials for killing sprays and men standing proudly surveying their dandelion-free lawn.  Since homeownership became common in the 1950s the quality of you as a human being might likely be judged by how weed free you could get your lawn.

Yet the dandelions still thrive.  Today I'm here to proclaim loudly that instead of vilification this plant practically deserves its own holiday.  Yes, you heard me!  Dandelions are one of the most valuable plants in Chinese Medicine, appear in the Pharmacopeias of 4 European countries, and even pop up in the U.S. National Formulary.  These maligned little plants pack a lot of healing help into all their parts.  The roots, leaves, and blossoms of our dear Taraxacum officinale can all be used for food and natural beauty purposes.

Dandelions are one of those abundant resources that we've simply become blind to over time.  They have a fleshy taproot that can penetrate even tough soils.  Many permaculture farmers and gardeners know that dandelions are not just good for people, they're good for the soil and other plants too.  Their taproot goes deep into the earth to transfer nutrients from layers below to the shallow rooted plants that surround them.  The taproot also punctures and aerates the soil, creating a way for water to infiltrate down even through hard soils.  At a permaculture presentation I attended given by Mark Shepard he jokingly stated that there isn't a dandelion within 100 yards of his house on his farm because his family has foraged them all.  It's free, healing food - doesn't get much better than that!  Not to mention they're green and growing much earlier in the spring than most gardeners have crops ready.  That's because they've been out there dormant just waiting for the warmth of spring so they can burst to life.  While you're still waiting for even your cool season crops to get a foothold you can be munching on dandelions.

Health benefits of dandelion leaf and root.  Dandelions contain vitamins A, C, K, minerals, and flavanols

The nutrient concentration abilities of the dandelion make it one of the worlds best foods nutritionally.  That's why you might even see dandelion greens sold in your local organic market.  This always makes me chuckle a bit because this would be one of the easiest plants for people to grow and use and yet they are paying beaucoup bucks for it a premium stores.  If you live in a condo and have no soil to grow in you get a pass, but if you've got a yard then for heavens sakes stop applying herbicide and enjoy the health enhancing dandelions that will grow abundantly for you with absolutely no care and maintenance.  Ignore them and they'll be fine.  Water them and they'll flourish.

The prevalence of greens in the spring is something I've seen many raw and locavore food enthusiasts discuss.  Rhythmically it makes sense.  In the winter one generally is eating a lot of preserved, starchy, and heavy foods.  This would have especially been true in years past when we weren't shipping fresh foods in from South America in the winter.  This can make the body and metabolism sluggish over time.  Spring greens give the body a chance to detoxify, and dandelions are particularly adept at this particular function.  They have compounds proven to cleanse the liver, stimulate bile production, and pull heavy metals from the body.  They're very nutritionally dense as well, and an influx of vitamins is a huge boon to our bodies as we enter a very active, sunny season.

Vitamins and nutrients in Dandelions:
  • Beta-carotene - Dandelions is the plant kingdom's richest sources of Beta-carotene which is then transformed into Vitamin A in your body.
  • Iron - A serving of dandelion greens contains just as much iron as spinach
  • Vitamin K - Dandelions have 535% of your Rda of this fat soluble vitamin.  It contributes to good blood flow and healthy blood vessels and may help to reduce bruising.  
  • Vitamin C - Antioxidant and anti-aging
  • Minerals - Dandelions contain potassium, calcium, magnesium, and phosphorous.  The root is a particularly potent spot for mineral concentration.
  • Vitamin B6, Thiamin, Riboflavin
  • Protein - Dandelions are a surprisingly good source of protein, comparable
  • Tof-CFr - A glucose polymer found to act against cancer cells in mice.
  • Pectin - This forms ionic complexes with metal ions, making it a prime compound of use in detoxifying the body of heavy metals.
  • Coumestrol - An estrogen mimic that can help stimulate milk flow and balance hormones.
  • Apigenin and Luteolin - These are flavonoid glycosides that have diuretic, anti-spasmodic, anti-oxidant, and liver protectant properties.
  • Taraxasterol - This may contribute to liver and gall bladder health.

For more details on many of these and further list see this fantastic article on the Leaf Lady.

Find percentages of daily values in this nutritional breakdown of dandelion greens.

To harvest dandelion from a wild place or your yard make sure you know the area hasn't been sprayed.  If you're harvesting for leaves young plants will be the most tender and least bitter.  If you want the root then look for mature plants early in the spring.  They've stored nutrients in their root and that makes it a potent time to harvest.  The soil is also loose from frost and will make your digging or pulling easier.  If you have packed soil you'll need a trowel to dig in and loosen it before you lift.  Pull from the base so it doesn't break off at the leaves.

Once you've got your roots and leaves clean them up.  The roots should be chopped and dried in a dehydrator or on a pan or screen in a spot with good air circulation.  It may take 3 to 14 days for complete air drying.

If you want to make dandelion "coffee" which is roasted then you can dry and roast the root at the same time.  Place the well-chopped root on a pan in the oven at 250F.  Place the oven door ajar to let moisture escape if you have a lot of root on your pan.  A single layer is best and will roast most evenly.  Stir periodically to prevent burning and to keep everything roasted consistently.  The root will shrink considerably as it dries.  As it gets dry watch it most closely toward the end as it can burn fast once there is no moisture left in it.  The root will be a nice medium brown color when finished.

How to prepare dandelion leaf and root to use for dandelion smoothies, dandelion tea, and dandelion coffee

To use dandelion greens you can incorporate them into salads and smoothies.  The vitamin content will of course be highest if you eat them raw.  The vein of the leaf is where a lot of the bitter flavor is so if that bothers you it is possible to strip the delicate leaf part off the vein, but of course that is a lot of work.  If you chop them very fine and mix them thoroughly with your chosen dressing prior to adding them to the salad this will help mask bitterness.  To put them in smoothies just substitute them for any existing greens in the recipes you have on hand and blend away!

Of course I'm a big fan of eating for beauty, and all the nutrition in dandelions is going to definitely take great care of your skin.  Detoxing your body and aiding your digestion will also be of huge help for your appearance.  The better you digest the more nutrients your body can use from the foods you eat.  

We all want that inner glow which unfortunately becomes impossible if your digestive system isn't functioning well or is building up chemical metabolites.  Unwanted chemical burden builds up in our bodies from exposure to environmental pollutants, pesticides, plasticizers, synthetic personal care, paint and coatings, and preservatives and additives in foods in addition to other sources like prescription medications.  The liver does a big job of metabolizing foreign substances and enzymatically transforming them into compounds that are less harmful or can be excreted.  Over time the byproducts of this process can build up in the body due to the liver being overworked and sluggish, or due to inefficient elimination.  Even your body's own hormones are filtered through the liver.  Therefore if your skin is having a hormonal acne freakout your liver might be someplace to spend some TLC.

All this makes dandelions even more exciting because they support the healthy function of your digestive organs *and* detox your system.  Hello glow!

But it doesn't stop there.  You can put them on your skin as well for healing benefit.  An infusion of dandelion root yields a plethora of hydration balancing potassium and trace minerals.  Minerals are one of the most overlooked components of good skin hydration and function.  Most lines can talk your ear off about their vitamins and antioxidants but completely leave out minerals.  Blissoma has made sure to use mineral rich herbs and seaweeds in many of our products. They help regulate the water in the skin so you don't get puffy but still have comfortable hydration in all the right places.  Dandelion is a wonderful source of potassium which is one of the most helpful electrolytes for maintaining good skin hydration and barrier function.

Benefits of dandelions for your skin.  Minerals in dandelion root hydrate skin and help it function well.

The inclusion of minerals is one reason our recipes like Peace Evening Facial Creme and Amend Antioxidant Lotion can be light and absorbent and yet so effective at helping the skin maintain good moisture levels.  It's not just about the oils.  This is also why we believe in products that contain water as well as oil. (Though we do love our oil serums!)  Some folks may complain that products containing water are a waste of your dollars.  The fact remains that minerals and many phytonutrients like the anti-inflammatory compounds and flavonoids in herbs like dandelions cannot be carried by oils.  Minerals especially are water soluble and must be delivered through good old H20.  So if you're using products with good quality, water-based herb extracts like our Tone Intense Hydration Tonique (which also includes dandelion and other soothing herbs) you're still getting all kinds of beneficial compounds - it's so much more than just water.

Traditional Medicinals Dandelion leaf and root tea.  Get the health benefits of dandelions from drinking a daily cup of dandelion tea.

If you can't gather wild dandelions then one great way to get them into your system is by drinking dandelion teas.  Traditional Medicinals makes several good dandelion teas that are delicious to sip and will help support your digestive health, hormonal balance, and beauty of your skin.  I highly recommend the raw, unroasted Dandelion Leaf and Root Tea for daily consumption.  It's mild and almost sweet and super easy to brew - just pop the tea bag in hot water, wait 10 to 15 minutes and drink your dandelions down.  

The organic Everyday Detox Dandelion Tea features dandelion leaf and root as well as fennel, peppermint, and licorice.  I personally love that anise-like flavor of the fennel and this blend is nicely done.  One benefit to supporting a product like these is that they are Certified Organic, which means no doubts about toxins if you don't have a field near you that you're sure isn't polluted with pesticides or other problems. 

To celebrate the fabulous qualities of dandelions I also made a video on how to gather and use them.  They're everywhere in the field that hosts Blissoma's community garden project and I'll never have to worry about having enough of my own - it's guaranteed abundance.


 
Smile when you see that little yellow "lion" flower emerging defiantly from your lawn.  Now you know all the good things it can do for you.

Dandelion root skincare by Blissoma to hydrate and balance skin.  Calming moisturizers for face and body.  Vegan natural skincare.
Note - Traditional Medicinals kindly provided me samples of their teas to evaluate.  I was not paid for my mention of them and all opinions are solely my own in the interest of helping people easily incorporate more healing plants into their routines.



Tuesday, May 13, 2014 in , , , , , , ,

10 Ways to Avoid Skin Damage by Choosing Natural Products - a natural beauty article for YoungandRaw.com

Julie Longyear guest expert contributor to Young and Raw healthy wellness lifestyle website

I've been fortunate enough to be added as a contributor to Young and Raw, a raw food based diet and lifestyle site.  In my skincare article for them I highlight some of my journey with natural beauty and offer ways that you can begin your own transition.  Your skin will thank you as you detox from the synthetic compounds and hormone disruptors found in many conventional products.  The healing power of plants really can't be surpassed.

"Unfortunately what I didn’t know and many people still don’t know is that mass produced skincare is actually ruining their skin and compromising their health due to the contaminated, hormone altering, and untested ingredients it contains. You may have heard that as your largest organ your skin absorbs products that are put on it. While the percentage is debatable and depends on the substance this is indeed true.  This makes it that much more amazing and rather alarming that cosmetics ingredients are not tested for safety or regulated by the FDA. Furthermore the actual priority of many manufacturers has nothing to do with safety or efficacy and a lot more to do with marketability and profit margins, cute packaging, and shelf stability instead of healthy results for customers."

For the 3 ways synthetic skincare is harming your skin and 10 of the best tips for shopping for clean, beneficial skincare see the article on Young and Raw.



Tuesday, March 18, 2014 in , , , , , , , , , ,

Mango Juicie Recipe - an anti-inflammatory treat


In fall 2012 I received a lovely note from a local esthetician named Lauren.  She wrote of her interest in natural and holistic skincare and how she'd love to help Blissoma out in some way.  In the following months Lauren and I worked local demos together and had time to chat inbetween client consults.  She was in the middle of a lifestyle transition prompted by persistent health issues.  Like many chronic problems it took some months and multiple doctor visits to sort out, resulting in a rebooted dietary approach that was friendly to her particular needs.

Flash forward to 2014 and she is now employed as our staff esthetician.  As a part of her own health journey she has done a lot of juicing with fresh fruits and veggies and wanted to share her own version of a recipe she tweaked from the Low Histamine Chef.


The juice recipe is heavily celery based.  While celery may seem simple as a veggie I can assure you - it's not!  While other veggies often get the accolades celery is there quietly providing 13 phenolic antioxidants, a sweet dose of Vitamin K, and lots of minerals.  Celery's powers include anti-inflammatory benefits for the cardiovascular system.  It can prevent oxidation of body fats and blood vessel walls.  For those with sensitive stomachs celery also has pectin based polysaccharides that have been shown to improve the integrity of the stomach lining and help control stomach secretions.


Also notable is the fun inclusion of radishes!  They add a unique flavor that blends really well with the celery.  Just a little fresh kick to wake your palate up in the morning.



Mango Juicie (smoothie+juice=juicie)
this makes about 2-3 servings, use half of the veggies if wanting 1 serving

1 mango
1 bunch of Kale (any kind, or if you aren’t a fan of kale a head of romaine works too)
1 bunch of celery (approximately 8 good sized stalks)
1 bunch of radishes (approximately 6 or 7 average round radishes)
1 green apple (optional for a little more sweetness)

*if you have a centrifugal juicer the leafy greens can be omitted in favor of a cucumber.  Romaine often goes through a centrifugal fine but with kale it isn't as efficient.



Directions:
Juice everything but the mango. Peel the mango and puree it. Add green juice to mango puree and mix!





This is a low sugar, incredibly skin-friendly recipe that tastes great.  Why is low sugar important for your beauty results?  Read how sugar is aging your skin and you'll feel even better about this juice choice.




Wednesday, January 8, 2014 in , , , , , , , ,

How antibacterial soap hurts my child's skin and more on safe skincare

That's my baby. Not today, but on a day many years ago when she had her first bath.  Just like then she still trusts me to make safe decisions to help her care for her body.  That mission has become ever more important to me the more I know about the hidden hazards of many of the personal care products in average stores and bathroom cabinets all across our country.  While I usually prefer to focus on the positive health benefits of natural choices every once in a while we have to talk about some of the scary details you need to know to stay safe.

Winter is the season of dry hands, and not just for adults.  Every winter Tru's hands get irritated by all the synthetic, triclosan-laden soaps that permeate public restrooms at stores and schools.  As a mom and as an advocate for healthy, toxin-free skincare this makes me upset and with plenty of reason. 

When she was in kindergarten the soaps at school made the backs of her hands lobster colored.  They stung, throbbed, and hurt her so badly she cried herself to sleep some nights, whimpering and avoiding touching anything.  I approached the school about changing soaps but they told me no-go, that the antibacterial soap was necessary. They said they could get sued for using just plain soap if a kid got the flu.  This gave me a supreme sense of irony that my daughter's burning skin was not enough of a concern to also cause worry or concern that a parent might take action.  Despite the fact that triclosan soaps are not proven to remove any more bacteria from hands than just plain soap and water businesses cling to them because they fear lawsuits and their suppliers continue to make and sell them.  The risk, work, and cost of switching looks higher than the perceived benefit.

On that particular occasion years ago I didn't even begin to get into the issue of toxin load and chemical buildup in our systems.  If her red hands were not enough evidence of a problem with the product then getting into more abstract concepts like toxin buildup was going to get nowhere at that point in time.  We resorted to sending her to school with her own handmade, organic bar of soap and the problem went away.  Healthy product = healthy skin.    If you are facing a similar circumstance and want to help your child avoid extra chemical exposure a personalized travel soap box and an organic bar of soap are easy to send along.

Yesterday once again Tru was relating to me that her hands had been getting dry like usual at this time of year.  She told me that the Neutrogena lotion she had used at another household had "really burned her skin" but that the grapeseed oil she got to use afterward made them feel better very quickly.  Again this provided really clear evidence of just how irritating many synthetic products are, especially to children.  Dry skin is even more sensitive too, as the dehydration of the horny layer puts nerves closer to the surface than usual.  That makes a reaction even more likely.

The FDA is currently reviewing triclosan closely and considering it's future in consumer products.  The FDA is rather lax about ingredients in personal care products so just that they are willing to publish a position that science is supporting a lack of benefit and a concern for human safety is a big step.

In the last few weeks I have been reading "Not Just a Pretty Face".  While I was aware of all the toxin risks discussed in the book it has definitely reinvigorated my passion for toxin-free products.  One of the prime takeaways is that children are one of the most at-risk groups for exposure to hormone disruptors like pthalates and parabens, both commonly found in antibacterial soaps along with triclosan.  Their developing systems process chemical loads differently than grown adults and it can cause more insidious problems than just a little skin irritation - problems like early sexual development, fertility problems later in life, and cancer.  Our endocrine (hormone) systems are very delicate and a little shove one way or another can create vastly different development of the body and abnormal cell growth.  All that handwashing we encourage our young children to do today might lead to problems down the road if we don't wash with something actually clean.

At home my family is very clean about the products we use.  We can make a big dent in Tru's chemical exposure by keeping at least one environment as natural and toxin-free as possible.  She may only be 9 (+3/4!) but she is excited about washing her face with mom's cleanser and moisturizer, and always happy to use our organic soap for her hands.  Thankfully I can have the utmost confidence that since those are literally made by me they are super pure!  But we still need these ideas spread to the rest of society and especially environments like schools where our children spend a lot of time.  Every person I speak with and try to share information about our toxin load problems as a society I know I'm saving someone else from irritation and disease.  Yes, it's my job to educate but I chose this line of work because of an interest in health.  While most of my clients are adults it is impossible to ignore that our children need clean care as well.  A need for natural skin and bodycare doesn't start at age 25 with a bad acne breakout or new allergies.  It begins before conception and continues throughout life.   

This one's for my baby and all the other mama's babies out there.  That includes you 30, 40, and 50 year olds.  You're somebody's baby too, so let's take care. How about if you eliminate antibacterial, perfumed soaps from your household this year in the interest of your safety and the safety of your family?  I challenge you to replace them all.  Just plain natural soap and water will keep you clean enough.



Thursday, December 19, 2013 in , , , , , , , , , , ,

How to make Elderberry Extract - boost your immunity and skip getting sick with the flu



Vitamin C is great stuff but sometimes it's just not enough.  You need a variety of healthy options you can reach for when you feel a germ coming on.

Elderberry extract is an effective and tasty herbal remedy that you can use to boost your immunity during cold and flu season.  It's part of my family's herbal arsenal and we use it every year.  I thought you might like to see just how easy it is to make and use.  Kids will even drink it in their juice, and who doesn't want a better way to keep your littles happy and healthy?


Elderberry syrups are common at health food stores and great to use if you can.  They can get a little pricey to use on a regular basis for a whole family, though.  Elderberries work by preventing the influenza virus from being able to attach and replicate within host cells in your body.  That means even if you manage to catch a bug if you start treatment with Elderberry you can shorten the time you are sick.  If the virus can't replicate it can't make you so miserable.  Treatment with elderberry syrups has shortened recovery times to as little as 2 days - it really works! Read up on more information about elderberries, a wellness herbal treatment that has been used for generations.

Elderberries are also rich in antioxidants, so they provide anti-aging benefits to your body as well.  The rich purple color is from anthocyanins.  They're anti-inflammatory.  This little berry has a lot to offer.

I did the math really quickly, so I ended up with my recipe being a little more liquid than wanted to fit in my quart jar due to the fact that alcohol is lighter than water and therefore takes up more volume.  Whoops!  I should have accounted for that to start with.  Use these numbers instead to fit it all in.  It's a 50% alcohol solution.

Supplies you'll need: 
A clean quart glass jar
Measuring cups
Digital scale
Wire mesh strainer for when the extract is finished


Elderberry Extract Recipe at 5:1 concentration 
28 oz / 812 g total weight:

135.3 g dried, ripe elderberries
676.7 g sustainable or organic vodka
OR
338.3 g filtered water and 338.3 g Everclear or other 95% pure ethanol

Directions: Measure and combine all ingredients in the jar.  Allow to steep for 2 to 6 weeks in a cool, dark place.  After steeping strain out the berries using the mesh strainer.  Use 15 ml (1 Tbsp) of extract in a cup of juice or smoothie each day to provide antioxidants and immunity boost.  It's also tasty in a cup of plain green tea or Matcha green tea too.

You can get bulk organic elderberries by ordering online or from your local herb shop.



If you have any auto-immune conditions or are on immune suppressing drugs you may wish to consult your doctor or naturopath before taking Elderberry.  See a list of precautions and possible interactions online.

For most adults and children this is a very tasty, safe way to stay well during flu season and, of course, totally natural.  Skip the synthetic colored cough syrups and enjoy elderberry instead.

I also adore Gaia Herbs products.  When I'm on the road and away from my bottle of elderberry or just needing the additional support I take their liquicap extracts.  Their Echinacea/Goldenseal combination is in my cabinet every year.  They also make capsules for Elderberry and plain Echinacea in case the bit of St. John's Wort in the combo capsule just isn't for you.  The liquid extracts they produce are just more effective than most powdered extracts and they put a huge amount of time and effort into both their cultivation, extraction and science.  I can't recommend this brand highly enough. (and no, they do not pay me or sample me even, I just love what they do)  I purchased these capsules myself and their Migraprofen capsules have thwarted many migraine headaches for me.  All things Gaia Herbs are good in my opinion.




Wednesday, December 4, 2013 in , , , , , , , , , ,

Improve your skin and your health while driving - 3 ways to relax in the car



We're in the middle of a tremendously busy season of work, events, and family gatherings.  Most require time going to and fro and in America's automobile culture that generally means time in your car.  This can be a big drain or a big gain depending on how you address it.

Some people stress more while driving.  Everything from getting cut off to the amount of traffic amps up the tension.  Or perhaps you're a worrier, and spend your drive time caught in a cycle of repetitive, negative thoughts about what happened at work, the barbed email you just got from your ex, or your budget.  None of this is helpful to your body and as I've covered in other blog articles on stress and your skin it can immediately detrimentally affect your skin and bring on conditions like acne, eczema, and dermatitis.

With a few easy, accessible techniques you can short circuit this car quandary and transform yourself from frazzled to beatific as you bop around town.  With the help of Sheila Fazio I tell you how in our recent video on how to "Stress Less While Driving - 3 ways to relax during your drive".

Sheila is a truly gifted healer and a beautiful soul.  I met her at a women's retreat and learned a series of powerful breathing techniques from her that were different from most of the yogic breathing I had been taught before.  Her unique experiences as a social worker combined with her own personal life challenges give her a beautiful depth, approachability, and empathy for the challenges we all face.

Sit with us for 20 minutes and learn what you can do to make your commute conscious and take back the valuable time you spend there each day.



Wednesday, October 9, 2013 in , , , , , , , , , ,

White Bean and Snap Pea Salad with Yogurt Miso Sauce - from Dinner in the Garden


Snap peas are one of my favorite things about gardening in the cooler seasons of the year.  My daughter will eat them raw as I pick them.  I like them blanched and as a carrier for various sorts of dips or in green salads as a sweetly substantial crunch with my greens.

I devised this recipe back in June when we had a bumper crop.  It was served at the Dinner in the Garden / For Reals Meals event to great acclaim by the attendees.  Now that the weather is cooling again snap peas will be in season and you can prepare this for any upcoming gatherings of your own.

The snap peas used for the dinner event were all from the Blissoma community garden.  There were a LOT this spring so I was scheming constantly on ways to put them all to good use.

The Yogurt Miso Sauce could be made with soy yogurt but I had the worst time finding any even in health food stores in St. Louis.  Consequently I used an organic, humane goat milk yogurt instead.  It seems all the soy yogurt around me was replaced by just coconut yogurt, which was sweet (I tried it just in case) and totally unsuitable for this recipe.  It was one of the only recipes for the entire dinner that ended up not vegan.  Fortunately many people digest goat milk better than cow milk, and it is generally not factory farmed which eliminates many of the environmental and gustatory concerns related to dairy.


I wanted a really savory, tangy sauce and this particular mixture turned out to be insanely delicious on crackers and just as a dip for other veggies too. The miso and white truffle oil add layers of flavor that bloom in the mouth as each bite goes down.  I'm getting hungry just thinking about it.  Make sure you buy an organic miso paste or read labels very carefully as otherwise you're likely to end up with unwanted MSG, which is common in many mass produced misos, or since it is a soy product anything non organic is likely GMO.  Even most of the miso pastes at my local asian market are packed with MSG.  I had to get the cleaner version from an independent, locally focused grocery store.  The miso paste is usually salty and provided all the salt this sauce needed.  If you find yours needs a little more you could add a splash of soy sauce or a sprinkle of sea salt.

White Bean and Snap Pea Salad with Yogurt Miso Sauce

Yogurt Miso Sauce

1 quart plain goat milk yogurt or plain, unsweetened soy yogurt

4 Tbsp white miso paste (organic, MSG free)
2 large cloves garlic, minced or crushed in garlic press
2 Tbsp fresh dill, chopped
4 tsp white truffle oil
2 Tbsp olive oil
1 tsp toasted sesame oil

Mix all ingredients and allow to sit for several hours in the refrigerator to blend the flavors.


White Bean and Snap Pea Salad

6 cups fresh snap peas
1 lb dry white cannellini beans
Yogurt Miso Sauce
Optional: quality blue cheese or feta cheese for sprinkling on top

Soak and cook cannellini beans according to package directions (beans are generally an 8 hour overnight soak, rinsed, and then boiled until soft).  Drain and set aside.

Blanch snap peas by placing in boiling water for 1 minute, then quickly drain and rinse in cool water to stop cooking.  Allow to cool.  Cut each snap pea in two sections and remove any tough tips from either end.  

Mix beans, snap peas, and yogurt miso sauce.  Serve chilled.
If you don't mind dairy then the addition of a little blue cheese or feta was an amazing added flavor.  I ate many of my leftovers topped with it as a treat.  The tangy and pungent flavors of both these cheeses was delightful.  Feta was a little more overpowering, oddly enough.  The blue blended in more seamlessly and had a creamier texture with each bite.  Depending on the effect you want either could work.

I know my cohost Jess is going to be excited to finally see this recipe posted and hopefully you'll find it to be a palate pleasing delight as well.  It's a dish that can help you easily enjoy seasonal eating.  More peas, please! 



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