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newsletter, fall 2016

Are you ready to expand your fall repertoire with more plant-based protein choices? Here is a NEW fall class, a cookbook suggestion and several other health tips. Read to the end for a tasty recipe.


October 15, "Fall Delights!" 10 am - 1 pm • $45

Tempeh Jerky, Soup Medley of Heirloom Beans, Boiled Greens, Steamed Greens with Umeboshi Vinegar and a Pumpkin Pudding, served with Naturally Fermented Sauerkraut A scrumptious, organic lunch is included.

Tempeh Jerkey

You will learn which nutritious add-ins take your home-crafted soups to the next level and what ideal tools to use.

Come learn how to make delicious and satisfying bean dishes and special techniques for pressure-cooking, steaming, boiling and baking. Lenore will also discuss how to adapt your cooking for cooler weather.

The last class of the year will be:

November 12, "Naturally-Fermented Sauerkraut Workshop" 10-11:30 am • $20

You will learn the traditional cabbage-based sauerkraut recipe and get directly involved in the process. Lenore will also be covering the tremendous health benefits when you add fermented foods to your diet. She will have some suggestions for variations and tastings of other fermented recipes.

Sauerkraut In Crock

For more registration information: http://www.lenoresnatural.com/classes/classes.php

Limited seating. Register now by sending a check to Lenore's Natural Cuisine, 164 Ox Creek Road, Weaverville, NC 28787


Have some oil, ghee or butter with your veggies! A Swedish study reveals that eating some fat with your fruits or vegetables allows your body to absorb much more of their potent vitamins and micronutrients. Read a summary here: http://chriskresser.com/have-some-butter-with-your-veggies/

With seeds, avocado and vegetable oils, it is easy to increase the absorption of the fat-soluble green drink nutrients. See this link for some details:

Lastly, salad's nutrition improves greatly by using healthy dressings.

Product Reviews

Tyvolo All Silicone Jar Scraper

Since we want to make sure that we get every last drop of nutritious ingredients, we really appreciate using the new Tyvolo Flex-Core all silicone jar scraper. It gets into areas where the conventional spatula isn’t shaped to reach. The Common Housefly in Black Mountain, North Carolina carries it locally and is available on-line:http://www.tovolo.com/product/flex-core-all-silicone-jar-scraper-2/

My New Roots cookbook

“My New Roots: Inspired Plant-Based Recipes for Every Season” is a mostly vegan cookbook. Wonderfully described recipes, copious techniques and expansive recipe collection. I have just started cooking dishes from it and am very impressed.

Recipe • Arame Sea Vegetable with Sweet Corn - serves 4-6

Because sea vegetables contain so many trace minerals, they can taste bitter. Here is a recipe with sweet, salty, bitter, pungent and umami tastes which balance the flavors and actually transform a highly nutritious, yet strong-tasting food into a delicious dish!

1 cup dried arame
½-1 teaspoon coconut oil
1 medium onion, thin ½ circles
1-2 teaspoon tamari or soy sauce
1-2 cup(s) corn kernels (ok to use frozen)
sprinkle of toasted sesame oil, optional, but delicious!
1 tablespoon fresh scallion, minced, to garnish, optional

1. In a large bowl, cover arame with water. Wash and drain 3 times, removing bits of sea shells, etc.

2. Heat oil in a non-stick skillet. Add the onion and pinch of salt; sauté until translucent, about 5 minutes.

3. Place arame on top of the onion. Add ½ inch of water. Bring to a boil.

4. Add 1 teaspoon of soy sauce, cover and simmer 20 minutes, maintaining the water level at ½ inch

5. Add soy sauce and toasted sesame oil to taste. Stir to mix onion with the arame.

6. Place corn kernels on top of the mixture. Cook covered for 3 minutes.

7. Cook uncovered a few additional minutes until almost all of the liquid has cooked off. Stir.

8. Serve garnished with scallion, optional.

9. Keeps refrigerated for about 5 days.


Substitute carrot matchsticks for corn.


Please feel free to forward our newsletter to interested family and friends.

Lenore and Joe Baum
164 Ox Creek Road
Weaverville, NC 28787

Author of Lenore’s Natural Cuisine and Sublime Soups and Instructor for our DVD series:
Live at Lenore's! Wonderful Vegan Soups
Live at Lenore's! Dehydration
Live at Lenore's! Naturally Fermented Sauerkraut

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