PHOEBE LEGERE’S NATIVE AMERICAN – FRENCH - CANADIAN VEGAN CUISINE

And MEDICINE! 

Crepes Legere – Fiddlehead Crepes with Hot Crème Legere

In French Canada we call Fiddleheads Têtes de Violon. The Native Americans of the Northeast Coast have been friends with the French for centuries. Our cultures are blended in our cuisine, our music and our life style.  We live on the Northeast Coast of North America where the sun strikes the continent first, and warms the bodies and hearts of all living things. I hope these recipes will warm you and nourish you!  Fiddleheads are sacred to the Wabanaki.  Please offer a prayer of thanks and appreciation to the Great Spirit, the Creator of All Things whenever you eat and drink.  A HO!

Crepes Legere

Makes 8-10

Ingredients List

1/2 Cup Soymilk

2/3 Cup Water

1/4 Cup some fabulous vegan butter substitute like Earth Balance - melted

1 Cup Rice Flour or Flour

1/4 tsp Salt

2 Tbs Water, to thin if needed

Directions

1.     Place all the ingredients in a blender or in a bowl. Blend or whisk until smooth.

2.     Transfer to a 2 Cup measuring cup (for pouring) and refrigerate for 30 minutes. While the batter is refrigerating, prepare your fillings.

3.     If you use Rice Flour these are called Crepes a la Lingerie Legere.

Hot Crème Ingredients List

1/2 cup silken tofu

2 Tbs. lemon juice

1 Tbs. nutritional yeast

1/2 tsp. salt

1/8 tsp. cayenne pepper

1/8 tsp. turmeric (http://www.healthdiaries.com/eatthis/20-health-benefits-of-turmeric.html)

2 Tbs. olive oil

½ Tbs. hot sesame Oil

Directions For Hot Crème Legere

Put a soft and silky tofu in a pot of water. Warm it gently. Transfer to blender or beat. Add 3 tablespoons of Soy Creamer and purée until smooth. Add lemon juice, nutritional yeast, salt, cayenne, and turmeric.

Fiddleheads  Ingredients

2 lb. young têtes de violon (fiddleheads) trimmed

Directions For Penobscot River Têtes de Violon (fiddleheads,)

1.     To prepare fiddleheads, they first require thorough cleaning; they grow with a brown, papery covering on the uncoiled fern. They should be rinsed several times in cool water before being cooked. 

2.     Bring lightly salted water to a boil, add washed fiddleheads, and cook for about 10 minutes or until tender when pierced with a fork.

Fiddleheads with Garlic

2 Tbsp olive oil
1 Tbsp minced garlic
2 Cups boiled fiddleheads
Dash nutmeg
Salt and pepper

In a sauté pan, heat olive oil, add garlic and sauté for just a minute, add fiddleheads, nutmeg and sauté until tender and a vivid golden green hue!!

Pour, using 1/4 cup measure into a medium sized, hot, lightly greased non-stick skillet.

Turn skillet to evenly distribute batter in a circle.

Cook about 30 seconds per side.

Set aside cooked crepes on a plate and keep warm.

    Turn Fiddleheads out onto serving crepes.
Drizzle with Hot Crème Legere
Fold

HOW TO FOLD CREPES

Crepe Legere Fold:
Place the crepe best side down. Spoon filling into the center of the crepe. Fold in half. Fold in half again forming triangle four layers thick.

Put a few drops of Hot Sesame Oil on the plate nearby in a spiral shape.

Attention Raw Foodists: Do not eat raw fiddleheads. They should be boiled for 10 minutes. There are certain wonderful things that grow by the waters edge, and in swampy places, by rivers and streams…things like skunk cabbage. You cannot eat these things raw. They are too intense.  You will only make this mistake once.

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Click the drawing to hear some songs with Phoebe singing in French on the new CD by Phoebe Legere and her Ooh La La Coq Tail Quintet - This drawing was done by Hilary Knight who drew Phoebe's favorite book "Eloise."

Our music is all natural and organic. We don't use any machines to process our music. We just gather, count off, and play.
Just as processed food and chemicals are bad for you (even if they TASTE good) so, we believe that the machine made
music of today can damage your heart, mind and ears. Hand made, natural, slow cooked music is GOOD FOR YOU!

The End of the World got it’s name because even if you knew the world was ending in a few minutes you could eat this and be happy.

The End of the World featuring the Three Sisters
 

Ingredient List - Serves 4

7 cups vegetable broth

1/2 lb. butternut squash, cut into 1/2-inch cubes (1 2/3 cups)

1 Tbs. plus 1 tsp. olive oil

1/4 cup minced shallots

1 3/4 cups medium grain brown rice

1 tsp. salt

1 cup dry white wine

3 cups baby spinach leaves (wash it 3x!)

2 Tbs. chopped fresh sage

2 Tbs. chopped fresh flat-leaf parsley

1/4 cup grated soy Parmesan

1 cup garbanzos

3 Tbs. corn

Directions

1.     In large saucepan, bring broth to a boil. Drop squash into boiling broth, reduce heat and simmer until squash is tender, but still firm, about 3 minutes. Don’t cook it too long or everyone will hate it. Remove squash and set aside. Reduce heat and let broth do it’s wonderful work, simmering like crazy.

2.     In large, deep iron skillet, combine oil, a few corn kernels,  onions and garbanzos. Place over medium heat and stir to cook without browning, about 2 minutes. Add rice and salt. Stir until rice is coated with oil. Add wine and bring to a boil over medium-high heat, stirring, until rice absorbs wine.

3.     Ladle 1/2 cup of simmering broth into skillet and stir until absorbed. Continue with remaining broth, adding 1/2 cup at a time and letting each addition be absorbed by rice before adding more liquid, about 25 minutes total.

4.     Add baby spinach and stir until wilted. Stir in squash, sage and parsley. Add salt and pepper to taste. Stir in soy cheese if using and serve hot.

If you substitute brown rice with potatoes this is called Three Sisters of the Apocalypse.

Note: Soak your Garbanzo’s overnight and simmer  for 2 -3 hours with a little Vidalia onion. They taste soooooo much better than the canned ones. In fact, I add a few slices of raw Vidalia to this dish at the end.  Onions are magic. Garlic is heating, Onion is cooling.  Fight viruses with garlic, unfriendly bacteria with onion. If you are getting sick put a few slices of onion in your socks while you sleep.  You will be cured when you wake!

“The Brazilian”
Amazing Green Aphrodisiac and Heart Happy Smoothie for Valentine's Day

 3 Cups Brazil Nut Milk
1/2 Ripe Avocado
1 Tbsp. Maca
1 Tbsp. Hemp Seed Oil
4 Kale Leaves stripped from stems.
Tbsp MSM (granulated)
1/4 Tsp. powdered Vitamin C
2-3 Tbsp mesquite powder
1 slice Green Apple
1/2 cup Oat Straw Herbal Infusion

You can substitute Almond Breeze Almond Milk for Brazil Nut milk.

NUT MILK (So Yummy!!!!)

To make Nut Milk, soak nuts all night in 4 cups water.

 In the morning, rinse through a colander or strainer under the tap. There is no need to save the soak water so discard it. Now you're ready to make milk!

Types of nuts/seeds to make nut milk with: sunflower seeds, sesame seeds, almonds, hazelnuts, macadamia nuts, brazil nuts, hemp seeds, cashews, walnuts, pecans.

Basic nut/seed milk recipe:

• 1 cup soaked nuts/seeds
• 3-4 cups filtered water
• 1/2 vanilla bean scraped or 1 tsp vanilla extract
• 1-2 tsp sweetener of your choice (local raw honey, raw agave, 1-2 dates, a few drops of liquid Stevia...)

Add the water and nuts to the blender. 3 cups of water makes a creamy milk - 4 cups is also quite good.

Get out your NUTMILK BAG – You can find them online…

http://www.amazon.com/Nut-Milk-Bag-New-Improved/dp/B00158U8DU

Line a pitcher or big bowl or pot with the bag and pour the contents of the blender into the bag. The milk will start to drain out of the bottom...

Make sure you have the top of the bag pinched tightly together with one hand. Then, with your other hand, start squeezing from the center, squeeze the bottom, squeeze the top. Repeat.