The Loma Prietan - November/December 2009

This issue's recipe is Seed and Nut Taco Filling.

Environmental, health, and ethical reasons for plant-based cuisine are receiving increasing publicity in mainstream publications such as Time Magazine (Aug. 21, 2009). On the Internet Jim Motavalli, senior writer at E/ The Environmental Magazine, emphasizes the enormous waste of the earth's water and arable land due to the inefficiency of raising livestock for food. Thirty-three percent of arable land is used for livestock, and 34% of the world's grain is fed to livestock. In addition, the United Nations reported in 2006 that livestock production is a significant generator (18%) of greenhouse gases.

Motavalli foresees meat consumption coming to a forced ending. Rising demand for meat in developing countries such as China, compounded by the Western world's continuing meat habit, will eventually exhaust the earth's resources, he says. "Meat will disappear — except as a luxury available to a few — and the ethical issues will evolve, too. In the way that slavery, once a broad social norm, later became an unthinkable crime, we can expect to see a similar shift once meat eating disappears from our planet," he predicts.

What has maintained my enthusiasm for plant foods beyond environmental, health, and ethical reasons are the sensational tastes and textures of grains, legumes, vegetables, fruit, nuts—and seeds. Seeds are tiny nutrient- packed packages that are often neglected in our diets. There was a time when I ate seeds infrequently; now I include them in recipes whenever possible.

Seeds share many of the attributes of nuts: a low glycemic index; health-supporting plant chemicals; a bountiful quantity of calcium, protein, and minerals; and no cholesterol. The American Dietetic Association recommends two servings daily of foods that supply omega- 3 fats, and seeds are an excellent source. A serving consists of one ounce of seeds or two tablespoons of seed butter such as tahini. Seeds are high in fat, but their fat is 75-80% unsaturated.

We probably consume more seeds than we realize when we eat foods spiced with cardamom, cumin, and seeds of celery, poppy, nutmeg, and fennel. Other seeds—flax, sesame, sunflower, and pumpkin—can be incorporated into our diets on a grander scale.

Flax seeds have become known for their heart protective omega-3 fatty acids as well as their fiber and cancer-fighting compounds. The easiest way to eat them is to grind a week's worth in a spice or coffee grinder and store them in a tight container in the freezer, ready to use when it is time to sprinkle a tablespoon of ground flax over cereal. Another idea is to add a tablespoon of ground flax to the ingredients of a smoothie. A tablespoon of flax seeds whizzed in a blender with 1/4 cup of water creates a viscous liquid that can serve as an egg substitute in recipes.

Sesame seeds were brought to America by African slaves. Both whole and ground sesame seeds are common ingredients in Asian cooking. Stir a couple tablespoons of tahini (sesame seed butter) into your soups and homemade hummus for a rich, creamy taste and texture. Both sesame seeds and tahini can add flavor to veggie loaves, veggie burgers, salad dressings, and sauces. On the sweet side, there are many recipes for tahini-flavored baked goods and desserts.

Sunflower seeds add a hearty, meat-like flavor to spreads, loaves, and other savory dishes. They contribute a pleasing, almost sweet flavor to muffins and cakes. I often stir 1/4 cup of sunflower seeds into the batter when I bake muffins. Raw sunflower seeds are delicious in a green salad. If you have sunflowers and pumpkins in your garden, you can harvest and roast the seeds. Instructions for roasting can be found on the Internet.

Seeds keep for months if they are stored properly. Because of their high fat content, it is important to prevent rancidity by keeping them in a tight container in the freezer. When purchasing seeds choose unsalted, raw seeds rather than roasted. If you can only find roasted seeds, choose ones that are unsalted and dry-roasted rather than oil-roasted.

Chapter member Kay Bushnell has taught plantbased cooking and appeared as The Garden Gourmet in a community-access television series.