Anna Dvorak

Anna Dvorak is a personal guide for living a vibrantly healthy life. Dvorak teaches at the Wedge Co-op and other Minneapolis/St. Paul metro area co-ops, at Kitchen Window, and leads weekend and weeklong retreats focused on mindful, balanced living. She teaches how healthier choices can be attainable for our skin, home environment and bodies through natural products, organic ingredients, and balanced living. Read more about Anna Dvorak.

Posts about Health & nutrition

A Big Helping of Love

Posted by: Anna Dvorak Updated: November 27, 2013 - 9:46 AM

 

What is at the heart of your tradition, and what matters when it comes to sharing a Thanksgiving table? For me, it’s being together with friends, family - or both, spending time cooking delicious foods, and eating together - enjoying each other’s company with gratitude.

 

Even though holidays can push all of our trigger buttons so effectively, by being thrown in the stew of family dynamics, the stress of bringing a huge meal to the table and the digestive toll of eating too much - it can also be differently wonderful. It can be exactly what you want to eat, shared with the people you most want to enjoy.

 

When six of us sit down to our Thanksgiving dinner tomorrow, for instance, there won’t be a bird, stuffing, mashed potatoes or gravy on the table. Our focus will be on vegetables, cheese and homemade pasta, because that is how I want to love my family this year. All of the vegetables will come from either my fall Hogsback CSA farm share - leeks, onions, garlic, celery root, carrots, squash, thyme, potatoes - or from my parents’ garden - kale, tarragon, rosemary and Brussels sprouts. The other ingredients will come from as close to home as possible, with the exception of a marvelous hunk of Parmigiano-Reggiano cheese that I brought back from a recent trip to Italy, which has inspired our menu.

 

We’ll start the day with coffee and homemade prune or poppyseed-stuffed kolacky (Czech filled buns) - an annual Czech tradition that my mother bakes the day before. For lunch, we’ll have a bowl of Celery Root Bisque with a batch of hot rolls right out of the oven. They’ll be my mom's famous crescent rolls - tender and buttery, but this year my husband will be learning to make them with her, expanding his knowledge for his new love of baking.

 

In between breakfast and lunch, my mom and I will spend a few hours in the kitchen - my favorite place to be on any holiday - where we’ll work on prepping the dinner. I’ll be making one of my favorite things that needs to be made with heaps of love: homemade pasta. I’ll be roasting a buttercup squash, and sauteéing onions to make the pasta into Tortelli di Zucca - or squash and parmesan-stuffed ravioli, which we’ll have with a decadent butter and sage sauce. My mom will be working on the sides and her apple-cranberry tart. We’ll take time away from the kitchen to play cards for several hours, make a fancy cocktail or have a little glass of bubbly, and then sit down to eat our ravioli with a lovely salad, sautéed Brussels sprouts with pecans and shallots, Tuscan white beans (recipe in my Nourish: Spring cookbook), and sautéed kale with garlic. It will be simple and perfect for our day.

 

Next year it will probably be something entirely different all over again. Maybe there will be more tradition on the table, or maybe not. But it will always include the important stuff: food, friends, family and love. What will be on your table?

 

Celery-Root Bisque 

 

Prep time: 30 min 

Cooking time: 1 hour 

Yield: 8 to 10 servings

 

4 tablespoons organic butter (substitute extra olive oil for a dairy allergy), divided

2 tablespoons olive oil 

1 lb celery root (also called celeriac), peeled with a knife or Y peeler, cut into 1/2” pieces

2 large potatoes, cut into 1/2” pieces

3 celery ribs, chopped

2 large leeks, white and pale green parts only, rinsed and chopped

1 medium shallot, chopped (about 1/2 cup)

6 cups vegetable stock - homemade stock or from organic bouillon cubes - OR water

1 teaspoons sea salt 

Freshly ground black pepper

6 ounces cremini mushrooms, very thinly sliced

1 tablespoon minced fresh thyme leaves

 

Warm a 5-quart heavy pot over moderate heat, then add 2 tablespoons butter and the olive oil along with the celery root, potatoes, celery, leeks and shallots. Stir to coat all of the vegetables in oil, then cook, covered, stirring occasionally, until softened but not browned, about 15 minutes. Add stock, salt, and pepper and simmer, uncovered, until vegetables are very tender, about 30 minutes.

 

Purée soup with an immersion blender, or cool for 15 minutes and carefully purée in batches in a blender until smooth, then return to pot. Reheat bisque over low heat, stirring occasionally, about 5 minutes. 

 

While bisque is reheating, warm a 12-inch heavy skillet over moderately high heat, then add the butter and mushrooms and sauté, stirring the mushrooms until crispy golden brown, about 5 minutes. Season with salt and pepper, then transfer mushrooms to a plate.

 

Serve bisque topped with mushrooms and a garnish of minced thyme leaves.

The Story of Making a Book - and Cooking a Recipe

Posted by: Anna Dvorak Updated: October 1, 2013 - 11:22 AM

nourishcookbook.com

nourishcookbook.com

 

This morning tells a story of what it is to have a very large goal, a team of cheerleaders, and the support of those who believe in you.

 

For years, I’ve written down and assembled my recipes to share with friends who were making a shift in their food journey to eat healthier and feel better. For the past several years, I have been creating even more recipes and dedicating a large part of my time to crafting more foods at both ends of the health spectrum - both hyper-conscious of food allergies and intolerances - and absolutely delicious with no room for apologies.

 

The story of how sending recipes to friends turned into creating four full cookbooks that make up an entire year of seasonal, local, organic and healthy eating starts with being asked if I was ever going write a book at monthly cooking classes that I teach at Kitchen Window in Minneapolis. Over and over and over again. I finally got good and tired of saying that I was “working on it” and actually started to work on it. It began with a plan to gather all of these recipes, and then ended with it being too big and too much to do for one book. 

 

So I restarted with the idea to break it down, and to write and publish just exactly how I live my life - season by season, cooking and eating with beautiful ingredients that are sourced by the prime of their flavor from local growers. 

 

Next, I kept saying that I didn’t want to do a “cooking for kids” cookbook, even though I kept hearing from families that they wanted just that. 

 

So what I ended up doing was creating a healthy cooking series for families - or anyone who want to eat better - while managing food allergies and intolerances in the kitchen. I used my healthful recipes with the all-natural substitutions that are a mainstay in my own kitchen.

 

And I did it because I had a huge team of help. My team was a group of over 15 women - most of them moms, including my own mom - and two men - both dads. They worked with me for over a year, cooking and testing recipes, serving them to their families and giving me real feedback on what worked and what didn’t. And guess who was eating the food? Kids. Not food that was dumbed down, breaded, flavorless or fried - but real food with whole ingredients and good flavors. Every single recipe was vetted and tested by real families.

 

The families of my testers are like so many other families out there, who are learning what it means to cook with healthy fats, whole gluten-free grains, colorful vegetables, and without dairy or refined sugar. Families who are learning how to cook more and stock the refrigerator with batches of healthy foods to make busy lives and nutritious eating both possible and delicious.

 

So the story this morning is that the seasons have come full circle, and I've been humbled in the process. The writing and recipe testing for Nourish: Winter began last September, and I complete the series today with Nourish: Fall, live on Amazon. It’s a huge project completed and at the same time - just the beginning. Cheers - to more good food and healthy living!

 

nourishcookbook.com

nourishcookbook.com

 

Sweet Potato and Anasazi Bean Stew 

(from Nourish: Fall by Anna Dvorak)

 

Anasazi beans are beautiful when dry - speckled white and deep red - and have a sweet flavor and creamy, rich texture when cooked. They have a thin, tender skin which makes them easier to digest than some beans. Native to the desert high mountain regions of the southwest, they cook remarkably well at altitude, which isn’t the case for all beans. Outside of their native region they can be hard to find, so substitute pinto beans instead, which are also a very creamy and meaty bean. Serve this colorful, satisfying stew with a large green salad, and consider doubling it to have great leftovers for lunches or dinners.

 

Prep time: 15 minutes

Cooking time: 45 minutes

Yield: 4 servings

Gluten-free, Dairy-free

 

2 cups cooked Anasazi beans or pinto beans (or use 1 (14 ounce) can beans, drained and rinsed)

2 tablespoons olive oil

1 small onion, diced

5 cloves garlic, minced

1 small sweet potato, scrubbed and cut into 1/2” dice (or 1/2 small winter squash) (about 1 1/4 cups)

1 small Yukon Gold potato, scrubbed and cut into 1/2” dice (about 1 cup)

3 cups water

1/4 teaspoon sea salt

1/2 teaspoon oregano

1/2 teaspoon thyme

1/4 cup frozen sweet corn

1 teaspoon coconut oil or olive oil

2 Roma tomatoes, fresh or canned, chopped

2 tablespoons fresh cilantro, chopped

Sea salt

Freshly ground black pepper

 

1. Prepare beans if cooking from scratch. (See full recipe for beans in Nourish: Fall.)

 

2. Meanwhile, warm a small soup pot over medium heat. Add olive oil and onions and sauté until onions begin to soften and turn translucent, about 5 minutes. Add garlic, stir and let cook for an additional 3-5 minutes. Add cubed sweet potato and Yukon Gold potato, stir to coat in oil and add 3 cups water along with sea salt, oregano and thyme. Increase heat to medium high; when the mixture comes to a boil, reduce heat to medium low and let cook at a gentle simmer for 25 minutes.  

 

3. While the soup is simmering, warm a small sauté pan over medium heat until hot. Add coconut oil and corn and sauté until the corn begins to turn golden brown. Add corn to the soup pot along with chopped tomatoes and cooked beans and let the mixture simmer for an additional 10-15 minutes. Add 1 cup bean cooking water if needed to thin the stew.

 

4. Taste for salt and adjust. Stir in fresh cilantro and black pepper to taste and serve.

Healthy Cooking from My Kitchen to Yours

Posted by: Anna Dvorak Updated: December 1, 2012 - 11:54 AM

I’ve been writing my own recipes down since the mid-90s, just keeping little scrawled notes of what I had cooked using vegetables in my garden and especially good combinations of ingredients. The shift towards helping other people make healthier foods in their own kitchens began when I assembled a booklet of recipes for our friends Anne and Kelley six years ago because they wanted to start cooking healthier at home. 

I also began shifting from just having my own little garden in my backyard, which I learned how to grow from my parents, to promoting local small farmers and thinking about larger food issues. I began learning about what farmers were doing about local food issues, and how much thought and effort they put into growing incredible foods for our tables.

As things have evolved, I still create new dishes for myself and my family, but now a big part of what I do is share what I’ve learned about food – in this blog, by teaching cooking classes, and by serving up the flavors with anyone who happens to come into my kitchen.

Now it’s all come together as I’ve published my first cookbook, an e-cookbook called nourish: winter, part of a series that I’ll release over the next year called nourish: cooking with love in four seasons. It couldn’t be more local, organic, seasonal or healthful. My whole goal is to continue to help people get back to cooking from scratch - making wholesome, delicious and healthful foods. I love sharing ideas and tools for healthy living, about knowing why good food matters, and how it's possible to do something about it at home. I truly believe that not only is good food important, it should taste really good at the same time – not just in my kitchen, but yours as well.

Here's a sample recipe and photograph from the cookbook. Enjoy!

photo credit: Mike Dvorak Photography

photo credit: Mike Dvorak Photography

Roasted Delicata Squash

Delicata squash have a light, delicate flavor and a firm texture. Maybe the best part about them is that you can eat them skin and all, saving time and fuss. Serve them as a side dish or atop a crisp green salad dressed with a balsamic vinaigrette.

Prep time: 10 minutes
Cooking time: 20 minutes
Yield: 2-4 servings
Gluten-free, Dairy-free

2 tablespoons coconut oil or extra-virgin olive oil
1 delicata squash
Sea salt and freshly ground black pepper

Preheat oven to 375º.  Wash squash thoroughly and dry. Slice into 1/2” rings and scoop seeds out of each slice. (You can also cut off each end and scrape out all of the seeds at once.) Rub all surfaces of each piece with oil – skin and cut edges – and place on an ungreased heavy baking sheet. Sprinkle with salt and pepper and roast until soft and golden brown, about 20 minutes.
 

Photo credit: Mike Dvorak Photography

Healthy Living: Food Labels

Posted by: Anna Dvorak Updated: October 20, 2012 - 12:18 PM

Most of us are really trying to do the right thing when it comes to our health. We try to cover the basics: making good choices for our families, eating the healthiest foods we know, getting some exercise, avoiding cigarettes and excessive alcohol consumption.

But there are still a lot of things out of our control - including the air we breathe, the water we drink, and the methods under which our food is grown.

Maybe you’ve heard that California has a landmark measure on the ballot next month called Prop 37. It would require food labels on raw or processed food to state if the food is made from plants or animals that were raised with GMOs (genetically modified organisms). It will also prohibit the use of the word “natural” on any packaging.

It’s as simple as that.

We already have labels that state how many servings, calories, fat grams and sugars a food includes, plus an ingredients list so that we know what makes up the food we’re eating. Including GMO information on the labels would give us extra information as consumers to make an informed choice. Whether or not we will choose a certain food based on the label is not at the heart of the discussion.

It’s about having the freedom to make the choice.
We may not be able to control how foods are grown, but we certainly have the right to know. Seeing the information on the label is the most consumer-friendly way to be able to make an informed decision about the foods we buy.

What happens in California does matter for the rest of us, because national food manufacturers will label food for the  US market depending on those requirements. (Here's an illustration of what it might look like, as dreamt up by Mark Bittman writing for the NYTimes). Let’s hope that they can pass the ballot measure that will lead to all of us having the right to know about what’s in our food.

Forget the grocery store

Posted by: Anna Dvorak Updated: August 9, 2012 - 8:03 PM

 

 

There are so many ways to get access to some of the spectacular foods in season at the peak of summer, which is right now. Maybe you’re lucky enough to be able to walk into your garden and pick what you need for dinner. Maybe tonight’s the night you pick up your CSA share to bring home and unpack. Or maybe you’ll visit a local farmer’s market this week or weekend (see photo above).

If there ever was a season to change up the shopping routine, this is definitely it. I cook and eat seasonally - it’s how I was raised - so this time of year I skip the usual suspects that are “year round” foods - the bananas, the spinach, the celery and the waxy cucumbers.  This is the season when I do the bulk of my “shopping” from my CSA share, the farmer’s market and my little herb garden. 

That means right now I am eating Colorado peaches, loving the white nectarines and the apricots, and making a weekly splurge on a carton of fresh blueberries. I can’t get enough of the perfectly ripe tomatoes - my latest favorites are Sungold cherry tomatoes - and I love the thin skinned “pickling” cucumbers, which taste so much more like a cucumber than those boomerangs from Mexico ever will. I get the freshest sweet corn I can find at the Saturday market - picked that same morning - and I eat it until I’m totally sick of it.  But I’m not there yet.

The best of the season is still rolling in and I’ll happily avoid the grocery store as long as possible, only stopping for fruit and extras when needed. While I can, I’ll be grilling eggplant and peppers; throwing kale, chard, cukes, cabbage and mint into my green juices, and eating fruit so good I’ll want to cry.  I’m freezing sweet corn and soup stock for winter, and brining pickles to eat daily from the crock. In a few weeks it will be time to can tomato sauce, make pesto and dry herbs.  (I’ll be teaching a two-part Preserving, Canning and Freezing class next month if you’ve been wanting to try any of this).

So how will you enjoy these wonderful foods?

 


Summer Scramble

2 teaspoons coconut oil, butter or olive oil
3 organic eggs
1/2 small red onion, peeled and thinly sliced
1-2 cloves garlic, peeled and sliced
big handful kale, stems removed and roughly chopped
1 little yellow summer squash, halved lengthwise and sliced into half-moons
8 cherry tomatoes, halved
several leaves of fresh basil, roughly chopped
small handful fresh parsley, roughly chopped
salt and freshly ground pepper
1 oz chevre, crumbled into large (1/2”) pieces (preferably from Singing Hills Goat Dairy)

Heat a large, heavy skillet or cast-iron skillet over medium heat.  Add oil, onions, garlic, kale and squash when warm and sauté until golden, about 4 minutes. Crack eggs over kale mixture and let cook for a few minutes, then toss to scramble. Season with salt and turn eggs one more time. Remove to two plates, season with pepper, sprinkle with chopped tomatoes and herbs and dot with chevre.  (Cheese is optional - there is really a ton of flavor in here already). Serve immediately.

 

Serves 2

Mill City Farmers Market: A Love Story

Posted by: Anna Dvorak Updated: June 30, 2012 - 12:04 AM

I have lots of opinions about food. Things I love, things I wouldn’t touch, and things I want everyone to go out and enjoy, right now.

One of my very favorite things is the Mill City Farmer’s Market in downtown Minneapolis. Tucked behind the Mill Ruins along the Mississippi River, Mill City Farmer’s Market is what I’ve come to consider the jewel in the crown of metro area farmer’s markets. Of course I know that everyone has their favorites, but this happens to be mine. Here’s why:

1. I love the quality of food I can find there: the Market has chosen vendors who meet the highest standards of local and sustainably grown, pesticide-free and/or organic foods, plus quality goods.

2. I adore Brenda Langton. With her rich history in the metro food scene serving some of the most honest and responsibly-sourced food from early St. Paul days to Cafe Brenda and now Spoonriver, she has created an amazing food zone at the Market with passion, vision, and a whole lot of work. Mill City Market has become the new standard for organic, quality and innovative local market vendors in large part to her energy and commitment.

3. I love the variety: greens, cheeses, breads and pastries, handmade chocolates and crackers, herbs, wild-caught salmon, and perfect ice cream. I can shop here on Saturdays and stock my fridge for days.

Here are some of my very favorites:

Spinach, kale, arugula and anything else I can get my hands on from Burning River Farm. Based in Frederic, Wisconsin, Mike Noreen runs a modestly-sized CSA with patient, attentive care, which shows in the ultra-fresh, super sweet greens he brings to market every Saturday.

Kiss My Cabbage
: hand-crafted, super-fresh sauerkraut and kimchee in delicious, unexpected and addictive flavors. This will be the jar that makes your fork a divining rod for good health. The über-probiotic.

Stone’s Throw Urban Farm
. I love these guys. They have transformed the soil in various lots throughout south Minneapolis (and St. Paul) into rich, edible mini-fields of green goodness. My favorite place to get bulk mixed salad greens, sprinkled with spicy green flavors and edible flowers. 



Singing Hills Goat Dairy. A farm near Nerstrand, MN and a cheesemaker who makes The Best Feta. Ever. I love the plain feta, but they have several more varieties, plus chevre. Seriously, do not leave the market without taking some home to top your Greek spinach salad.

Sheep’s milk cheeses for the cheese board from Shepherd’s Way Farm. My favorite is the simple, delicious Shepherd’s Hope cheese, and the soft-ripened Camembert style Hidden Falls, which is perfect alongside pretty much anything, even if it’s just straight off the knife.

I’ve never made homemade pasta that tasted so good as when I used the durum wheat blended with spelt from Sunrise Flour Mill. They bring wheat, durum wheat, corn, spelt, rye, and oats, ground in small batches (or left in whole grains for you to grind your own) to market every weekend for baking, polenta-making and for the flaked oats that will beat the pants off your typical oatmeal for breakfast any day.

Of course there are so many more wonderful vendors; Swede Lake Farms for garlic and herbs; Sonny's Ice Cream for small-batch ice creams and sorbets (my recent favorite: Prosecco Lime Sorbet); and Jeanne Beatrice ~ where I bought my handwoven market basket to bring it all home, plus so many more that I haven't mentioned.

But go, find more gems for yourself, and make sure to buy lots of fresh veggies so you can go home and put together a super-local and delicious summer meal that doesn’t take more than a little tossing in a salad bowl.

(P.S. I would be a big liar if I didn't mention that I get a bag of organic, cardamom-spiced mini donuts from the Chef Shack at least once a summer for utter donut perfection. Just make sure to eat extra salad later to make up for it.)

Super Simple Spinach Greek Salad for Two

two large handfuls fresh spinach (about 4 loose cups)
1/2 cup chopped tomatoes
10 Kalamata olives
1/4 red onion, extremely thinly sliced
2 ounces Singing Hills Goat Dairy feta
2 tablespoons best-quality extra-virgin olive oil
juice from 1/2 fresh lemon
1/2 teaspoon dried oregano
large pinch sea salt
freshly ground black pepper

Wash and spin dry the spinach. Tear into bite-sized pieces into a medium bowl. Top with tomatoes, olives, onion, and feta. Drizzle with the olive oil, lemon and sprinkle on the oregano, salt and black pepper. Toss well to combine and serve immediately.

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