Good Living starts
with Good Eating
This month's Recipe:
Stolen Onion Miso Soup
Cabbage Rolls with Walnut Butter and Grapefruit Sauce
Gluten-Free Cabbage Rolls with Tahini Grapefruit Sauce
Apricot Mango Smoothie
BBQ Tempeh Apple Wrap
Cranberry Stuffed Acorn Squash
Fast, Fabulous Party Nuts
Vitamin A Counting Salad
Pesto with Dried Tomatoes and Walnuts
Meatless Loaf
Sweet Potato Stew with Cous Cous
Tofu Scramble
Vegetable Miso Soup with Ramen
Super Quick Chocolate Pudding
Granita
Egg Substitutes for baking
Get the fat out - how our tofu scramble has no added oil
This Month's Article:
Curries, More than just a Pun-gent Taste
Ancient Grains and how to cook them
Breakfast: Breaking the Fast keeps you in the fast lane
Dry Pasta vs cooked,
Dry Fruit vs raw
Holiday Foods that Truly Give
Italian Cuisine: Thinking outside the pasta box
So-y Many Types: The Final Veggie Frontier
What's Brewing in Tea?
HEY! My website went south by north on and I am working on making it pretty again. BUT, all of the info is here.
Kitchen Notes - This Month's Food Article is below, click here for a list of food articles
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Here is this month's recipe:
2 Cups Spring Mesclun
1/2 Cup fresh Strawberries, sliced
1/2 Cup Yellow Wood Sorrel, broken up by hand
3 Aspargus spears, broiled [recipe below], cut into 2 inch pieces
1 Tablespoon grated radish
1 Tablespoon Walnut Grapefruit sauce, thinned
For Aspargus: Turn broiled on to HIGH
I place a small grill on top of a cookie sheet with a lip. This creates a method of catching oil and it is very close to the spears.
Lightly spray the spears with oil. Place in the broiler for 2 minutes. USE A TIMER! When timer goes off, open the oven and turn the spears over to cook both sides. It usually takes another 2 minutes. Spears are done when they hang slightly when held up with tongs and are charred.
In a medium bowl, combine mesclun, strawberries, Sorrel, radish and toss. Add asparagus. You can add it hot or at room temperature. Add sauce and toss.
Note: The sauce is thinned with hot water. I like it deluted to about half. My husband, the Goop King, likes it full strength.
4 Cups Water
1 Cup Stolen Spring Onions or scallions - White part only
1 Cup Chopped Carrots
1 Cup Mushrooms
4 Servings Udon Noodles
3 Tablespoons White Miso
Greens from Stolen Onions for garnish
In a medium sauce pan, pour 4 cups of water. Begin heating the water and drop in onions and carrots. While water is heating slice the mushrooms and stolen onions. Open the Udon noodles.
When water begins to boil use a ladle and scoop out about 1/2 to 1 cup of the water. Place in a container with a lid. If the container is glass, have a spoon in the jar before adding the water. The spoon with conduct the heat and the jar will not break.
Put the mushrooms and noodles into the boiling water.
Put the miso into the container, put on the lid and shake to mix.
Stir the vegetables and noodles. When noodles are softened [about 3 minutes], turn off the heat. Add the miso. If the miso is still unmixed, shake again and use the back of the spoon to smoosh it into the water and make a thinner paste.
Mix the miso into the soup and let rest for a minute while you get out the spoons and bowls. Garnish with stolen onion greens.
I used to dread making cabbage rolls until I found out that I didn’t have to cook the vegetables in advance. If I cooked the grains with broth, the broth gave added flavor. I have used any leftover grains from my frig for this.
½ Cup Quinoa
½ Cup Brown rice
1 ½ Cups vegetable broth
½ Cup water
In a heavy pan, heat the broth and water until boiling. Pour in the rice. Turn down the heat and let simmer 40 minutes. Then, turn up the heat until the liquid is about to boil. About 2 minutes. Add the quinoa. Turn down the heat. Let simmer for 10 minutes. Turn off the heat. In 5 minutes, fluff with a fork.
Preheat oven to 350°
4 Large raw cabbage leaves
½ Cup raw collard leaf chopped
1 Cup cooked quinoa
½ Cup raw chopped carrots
1 Cup cooked brown rice
2 Tablespoons liquid aminos
½ Cup raw chopped mushrooms
½ teaspoon dried dill
½ Cup raw chopped onion
Mix all ingredients in a large bowl. On a smooth surface, place a cabbage leaf, curved side down. Depending on the size of the cabbage leaf, fill with ¾ to 1 cup of mixture one inch up from stem end of leaf. Roll the stem end of the leaf toward the far end and slightly over the mixture. Fold in the sides of the leaf to create a pocket. Continue rolling the stem end over and over until the leaf is completely used.
Open Leaf with filling
The first roll over the filling
Fold in the sides
The final roll over
Place roll in rectangular casserole dish. Continue to fill and roll leaves. Pour water into casserole dish, enough to cover the bottom. Cover the dish with a lid or parchment paper under foil. You want the rolls to steam.
Bake for 25 minutes or until leaves are tender.
While the rolls are cooking, make the sauce.
Walnut Grapefruit Sauce
1/4 Cup Walnut Butter
1/3 Cup Pink grapefruit juice
1/2 Cup Hot to boiling water
1 Tablespoon White Miso
1 Teaspoon Agave Nectar
1/2 Teaspoon dried tarragon
In a food processor or blender, blend all ingredients.
Serve warm over cabbage rolls. Paprika sprinkled on top.
Cut open the center and let the sauce flow.
Variations: You can change up the veggies with corn, zucchini, green peas or any type of greens.
One of my grain change ups is quinoa and cous cous. This brings the cooking time down to 1 hour start to finish.
Notes: Grapefruit can have varied sweetness, so taste the sauce. Add more juice if needed. Add more hot water for thinner sauce.
Marty Davey, copyright April, 2009. All rights reserved.
I used to dread making cabbage rolls until I found out that I didn’t have to cook the vegetables in advance. If I cooked the grains with broth, the broth gave added flavor. I have used any leftover grains from my frig for this.
½ Cup Quinoa
½ Cup Brown rice
1 ½ Cups vegetable broth
½ Cup water
In a heavy pan, heat the broth and water until boiling. Pour in the rice. Turn down the heat and let simmer 40 minutes. Then, turn up the heat until the liquid is about to boil. About 2 minutes. Add the quinoa. Turn down the heat. Let simmer for 10 minutes. Turn off the heat. In 5 minutes, fluff with a fork.
Preheat oven to 350°
4 Large raw cabbage leaves
½ Cup raw collard leaf chopped
1 Cup cooked quinoa
½ Cup raw chopped carrots
1 Cup cooked brown rice
2 Tablespoons liquid aminos
½ Cup raw chopped mushrooms
½ teaspoon dried dill
½ Cup raw chopped onion
Mix all ingredients in a large bowl. On a smooth surface, place a cabbage leaf, curved side down. Depending on the size of the cabbage leaf, fill with ¾ to 1 cup of mixture one inch up from stem end of leaf. Roll the stem end of the leaf toward the far end and slightly over the mixture. Fold in the sides of the leaf to create a pocket. Continue rolling the stem end over and over until the leaf is completely used.
Open Leaf with filling
The first roll over the filling
Fold in the sides
The final roll over
Place roll in rectangular casserole dish. Continue to fill and roll leaves. Pour water into casserole dish, enough to cover the bottom. Cover the dish with a lid or parchment paper under foil. You want the rolls to steam.
Bake for 25 minutes or until leaves are tender.
While the rolls are cooking ,make the sauce.
1/4 Cup Tahini
1/3 Cup Pink grapefruit juice
1/2 Cup Hot to boiling water
1/2 Vegan Bouillon cube
1 Teaspoon Agave Nectar
½ Teaspoon dried tarragon
In a food processor or blender, blend all ingredients.
Serve warm over cabbage rolls. Paprika sprinkled on top.
Cut open the center and let the sauce flow.
Variations: You can change up the veggies with corn, zucchini, green peas or any type of greens.
One of my grain change ups is quinoa and cous cous. This brings the cooking time down to 1 hour start to finish.
Notes: Grapefruit can have varied sweetness, so taste the sauce. Add more juice if needed. Add more hot water for thinner sauce.
Marty Davey, copyright April, 2009. All rights reserved.
8 ounces Firm Tofu
1 teaspoon curry powder
½ teaspoon tumeric
2 teaspoon liquid aminos or tamari
1 Tablespoon maple syrup or agave nectar
1/3 Cup chopped onion
1/3 Cup sliced mushroom
½ Cup water, more if needed
6-10 cherry tomatoes
¾ Cup chopped greens, [kale, spinach, broccoli]
In a small bowl, crumble the tofu by squeezing it with your hands. Add spices, liquid aminos, syrup and salt. Mix until well distributed.
In a skillet,add onions and mushrooms. Sauté for 3 minutes, or until they begin to soften. Add water to keep vegetables from drying out. Add tomatoes. Cook for 1 minute and pierce. This allows the heat to be released in the tomato and not burn the diner. Keep adding water in 1/8 cup increments to keep everything from burning. Stir in the tofu. Cook for 2 minutes. Add greens and turn off heat. Stir mixture to wilt greens.
Serve immediately.
Note: This dish can substitute eggs into a “Huevos Rancheros.”
Copyright Marty Davey, 2007. All rights reserved.
1 Acorn Squash
2oz Tempeh, cubed
1/4 Cup Chopped Onion
3Tablespoon Fresh Cranberries
3Tablespoon Chopped Granny Smith apple
2Tablespoon Mushrooms, chopped
2 Tablespoon Chopped Walnuts
1 Tablespoon Agave Nectar
1 teaspoon Liquid Aminos or Tamari Sauce
1/2 teaspoon Sage, dried
1/2 teaspoon Tarragon, dried
1/2 teaspoon Basil, dried
Preheat oven to 350 degrees or ready squash for 15-20 minutes in microwave as stated below.
Cut squash width wise and scoop out seeds. Place in glass baking container upside down. Pour enough water for 1 inch height inside container. Place in oven for 30 minutes. The water will steam the inside of the squash. Or place in microwave on high for 15-20 minutes.
Meanwhile, combine other ingredients in a bowl. If it seems a little dry, add water 1 teaspoon at a time.
When squash is done, remove from oven. KEEP THE OVEN ON.
Fill the squash with the mixture from the bowl. Cover and bake another 25 minutes or until the cranberries are cracked. They should be very soft.
Serve by themselves or with rice or a side of greens.
Copyright Marty Davey, 2008. All Rights Reserved.
Knock, knock.
Who’s there?
Curry . . .
Curry who?
Curry me back to ?Ole Virginny?, or ?Curry on Wayward Son?, for you Kansas fans.
Knock, knock.
Who’s there?
Curry . . .
Curry who?
Curry –iosity killed the cat. [Thanks, so much for the groans. I’m here through Thursday]
The pun is one of the oldest forms of humor. It is also one of the highest intellectual forms of humor due to depth of understanding a language and its connection to culture.
Curries are one of the oldest types of stew recorded. The first being documented in Babylon around 1700 BC.[1] And, according to my hierarchy of cooking skills, curries are one of its highest forms due to the spice complexities melding to a specific flavor.
The word curry is theorized to be an Anglofication of a Sanskrit word, Karli. However, it appears that there are a number of words theorized to be the origin. All I know is that the tastes are multi-cultural and multi-dimensional. Oh yeah, I love them all.
In my search for the biggest health bang for the caloric buck, the spices used in curries are akin to finding The Nutrient Dollar Store. A pinch of this and a dash of that have been used for centuries to vanquish more than the common cold. I chose my most favorite flavor enhancers and share their incredible properties.
Cardamom – This spice is used in the most unique ways from Indonesian curries to Scandinavian cookies. However, cardamom has been researched for use with chelation therapy and for its antioxidant properties with positive results,[2] as well treating hypertension,[3] kidney and urinary disorders, modulating gut activity and acting as a sedative.[4] The evidence is fairly clear that I need to eat more cookies.
Cilantro/Coriander – AKA, Chinese parsley. People have a love/hate relationship with cilantro. Many times I use it in my guacamole when I make it with my garden produce. It can have a fabulous drying quality to flavors when used fresh. Be aware that cooking can dull the flavor.[5]
The health aspects are numerous. The traditional use of cilantro to decrease hypertension is heavily supported in scientific literature.[6] [7] Historically, it has been used to treat diabetes, indigestion, rheumatism and joint pain. Current research is supporting its use to decrease blood glucose in diabetics, though the research is not conclusive.[8] The claims of including cilantro or coriander as part of chelation therapy for high mercury poisoning is anecdotal and based on loosely documented case studies.
Coconut Milk – We have all heard about the problems of coconut milk: high in saturated fat. Saturated fat is what you find in butter and steak. Conversely, native cultures which regularly ingest coconut milk do not show that intake has any connection with heart disease. Studies divided traditional coconut eating subjects into those with coronary disease and those without. Results showed that animal product intake related directly to risk of coronary events. Higher carbohydrate intake and low animal product intake was what kept you heart healthy.[9] Obesity rates among Tanzania adults rose with a lower activity rate and high consumption of dairy milk. Decreased obesity rates mentioned coconut milk as part of this regular diet.[10] In addition to heart health, anecdotally, coconut with aloe vera is purported to cure hair loss.[11]
Cumin – That lovely dry heat which goes so well in my Aloo Gobi has been shown to kick butt when it comes to colon cancer cells [Pun intended, See Knock, Knock][12] The property of cumin playing The Terminator role on cancer cells is Thymoquinone. Additionally, another fun name, factor-kappaB has been seen to initiate such diseases as cancer, atherosclerosis, myocardial infarction, diabetes, allergy, asthma, arthritis, Crohn's disease, multiple sclerosis, Alzheimer's disease, osteoporosis, psoriasis, septic shock, and AIDS.[13] Cumin, black cumin seeds in particular, have been put on a list of herbs which stop the manufacturing of this substance in your body. Thus cutting, “I’ll Be Back” from your metabolic movie quotes.
Fenugreek – Although the most common method of calming infants in the United Arab Emirates was breast feeding, when herbal teas were used fenugreek was in the top five. Interestingly, 90% of these mothers preferred not to use pacifiers, but themselves and their motherly instincts to help their babies. Historically, fenugreek has been used in the treatment of diabetes and current research appears to support this theory, although the evidence is not conclusive.[14] [15]
Galangal – Beginning its life in China and Java, galangal is similar to ginger. Its distinctive flavor not only gives a richness to Thai curries, it has been traditionally used to relieve many GI tract problems such as bad breath, sea sickness, indigestion, ulcers and stomach inflammation and diarrhea. This may be due to its antimicrobial properties.[16] Like ginger it increases circulation especially to the hands and feet.[17] No wonder Tom Yum soup does the trick on colder nights.
Garam Masala – The term, masala means mixture. There isn’t a garam masala bush or tree. I include this to help you shop for ingredients found in this month’s recipes. However, not all masalas are the same. If you know your store, you can explain your taste preference and they may be able to assist you in finding the heat and flavor mixture for your palate.
Kaffir Lime – In southeast Asian cooking you may use the kaffir rind or leaf in a recipe. Each has a sour flavor which works so well with the sweetness of coconut. The vodka company, Smirnoff, makes a mojito with kaffir limes and the beer company, Molson flavors its Blue Moon line with the leaves.[18] Folk medicine uses the leaves as a gum disease prevention, and a digestive aid. So far the beverages are covered for this year’s May 8th, Thai Royal Ploughing Day party. [Yes, actual holiday.]
Lemon Grass – The antifungal activity of lemon grass oil has been well documented.[19] Perhaps that is why it was considered a sacred herb and used by warriors. Its pungent taste comes from a chemical which also gives it antimicrobial qualities.[20] The astringent properties not only help in wound healing, but promote gum and hair health.[21]
Turmeric – Not only will it make your tofu scramble a beautiful yellow color, turmeric has been shown to increase detoxifying agents in your body, lessen DNA damage and heighten DNA repair.15 Why does that matter? When DNA misreads, “I am an Ear Cell” for “Stick it in your ear gel”, the cell can mutate into a cancer cell. We want our DNA copy machine with a just cleaned plate and no paper clips.
With all of these cleansing, antioxidizing, fungi-eating actions going on inside, it is little wonder why gurus live so long.
Knock, knock.
Who’s there?
Curry . . .
Curry who?
Curry up and end this diatribe. We want to EAT!
[1] Grove P, Grove C. [2008] The origins of ‘Curry’, (Is it really English?)Retrieved from http://www.menumagazine.co.uk/book/curryhistory.html on April 25, 2009.
[2] Yadav AS, Bhatnagar D. [2007] Free radical scavenging activity, metal chelation and antioxidant power of some of the Indian spices, Biofactors, 31(3-4):219-27. [Abstract]
[3] Gilani AH, Jabeen Q, Khan AU, Shah AJ. [2008] Gut modulatory, blood pressure lowering, diuretic and sedative activities of cardamom, Journal of Ethnopharmacology, Feb 12;115(3):463-72. [Abstract]
[4] Ballabh B, Chaurasia OP, Ahmed Z, Singh SB. [2008] Traditional medicinal plants of cold desert Ladakh-used against kidney and urinary disorders, Journal of Ethnopharmacology, Jul 23;118(2):331-9. [Abstract]
[5] Loha-unchit K, [2000]. Cilantro – Pak Chee. Retrieved from http://www.thaifoodandtravel.com/ingredients/cilantro.html on April 25, 2009.
[6] Jabeen Q, Bashir S, Lyoussi B, Gilani AH. [2009] Coriander fruit exhibits gut modulatory, blood pressure lowering and diuretic activities. Journal of Ethnopharmocology. Feb 25;122(1):123-30. [Abstract]
[7] Dhanapakiam P, Joseph JM, Ramaswamy VK, Moorthi M, Kumar AS. [2008] The cholesterol lowering property of coriander seeds (Coriandrum sativum): mechanism of action, Journal of Environmental Biology. Jan;29(1):53-6. [Abstract]
[8] Eidi M, Eidi A, Saeidi A, Molanaei S, Sadeghipour A, Bahar M, Bahar K. [2009] Effect of coriander seed (Coriandrum sativum L.) ethanol extract on insulin release from pancreatic beta cells in streptozotocin-induced diabetic rats. Phytotherapy Research, Mar;23(3):404-6. [Abstract]
[9] Lipoeto NI, Agus Z, Oenzil F, Wahlqvist M, Wattanapenpaiboon N. [2004] Dietary intake and the risk of coronary heart disease among the coconut-consuming Minangkabau in West Sumatra, Indonesia, Asian Pacific Journal of Clinical Nutrition, 13(4):377-84. [Abstract]
[10] Njelekela M, Kuga S, Nara Y, Ntogwisangu J, Masesa Z, Mashalla Y, Ikeda K, Mtabaji J, Yamori Y, Tsuda K. [2002] Prevalence of obesity and dyslipidemia in middle-aged men and women in Tanzania, Africa: relationship with resting energy expenditure and dietary factors. Journal of Nutrition Science and Vitaminology, Oct;48(5):352-8. [Abstract]
[11] Retrieved from http://www.wellsphere.com/wellpage/coconut-milk-health-benefits on April 25, 2009.
[12] Gali-Muhtasib H, Diab-Assaf M, Boltze C, Al-Hmaira J, Hartig R, Roessner A, Schneider-Stock R. [2004] Thymoquinone extracted from black seed triggers apoptotic cell death in human colorectal cancer cells via a p53-dependent mechanism, International Journal of Oncology, Oct;25(4):857-66. [Abstract]
[13] Aggarwal BB, Shishodia S. [2004] Suppression of the nuclear factor-kappaB activation pathway by spice-derived phytochemicals: reasoning for seasoning, Annals of New York Academy of Science, Dec;1030:434-41. [Abstract]
[14] Jetté L, Harvey L, Eugeni K, Levens N. [2009] 4-Hydroxyisoleucine: a plant-derived treatment for metabolic syndrome, Current Opinion in Investigated Drugs, Apr;10(4):353-. [Abstract]
[15] Krishnaswamy K. [2008] Traditional Indian spices and their health significance, Asian Pacific Journal of Clinical Nutrition ;17 Suppl 1:265-8. [Abstract]
[16] Huang H, Wu D, Tian WX, Ma XF, Wu XD. [2008] Antimicrobial effect by extracts of rhizome of Alpinia officinarum Hance may relate to its inhibition of beta-ketoacyl-ACP reductase, Journal of Enzyme Inhibition and Medical Chemistry, Jun;23(3):362-8.
[17] Curry Simple. What is Galangal? Retrieved from http://www.currysimple.com/whatisgalangal.html on April 25, 2009.
[18] Wikipedia. [2009] Retrieved from http://en.wikipedia.org/wiki/Kaffir_lime on April 25, 2009.
[19] Mishra AK, Dubey NK. [1994] Evaluation of some essential oils for their toxicity against fungi causing deterioration of stored food commodities, Applied and Environmental Microbiology, Apr;60(4):1101-5.
[20] Irkin R, Korukluoglu M. [2009] Effectiveness of Cymbopogon citratus L. essential oil to inhibit the growth of some filamentous fungi and yeasts, Journal of Medicinal Food, Feb;12(1):193-7. [Abstract]
[21] Organic Facts. Health Benefits of Essential Lemon Grass OiI. Retrieved from http://www.organicfacts.net/health-benefits/essential-oils/health-benefits-of-lemongrass-essential-oil.html on April 25, 2009.
The word breakfast literally comes from the Breaking of the Fast. Before we had electric lights everywhere, when the sun went to bed, so did we. There was no midnight snack because we were up before the dawn and sacked out through the night after a hard day in our agrarian lifestyle. The biggest meal was at lunch when we had the most light with which to cook it. The evening supper consisted of a simpler fare and was the last food eaten before a long slumber. Generally, there was about 10 to 12 hours between the last meal and breakfast. However, in the 24-7 fast paced 2009, it is a different story.
Many people I counsel eat later and later. They eat dessert while watching TV after work. Many tell me they just aren’t hungry in the morning. Here are some interesting facts I read from Dr. Caroline J. Cederquist.[i]
The time cruising between meals tends to shorten as the day continues. So, breakfast at 7:30 or 8am is followed by a 5 hour break until 12pm. Perhaps we drink some liquids during the morning hours. Then, we tend to want a snack in the afternoon, usually 3-4 hours later. Next, comes dinner at 2-3 hours after that. The day rounds out with a late night snack 1-2 hours after dinner. Do you get the idea of where extra calories can pack in and hunger may not be so prevalent?
Why is breakfast important? Well, a number of reasons. Let’s start with weight management. Shifting calories to the beginning and middle of your day and lightening up on the end of the day uses the most amount of calories during your busiest time. Unless you go for an evening constitutional stroll, most people are fairly sedentary with some electronic device in the twilight hours.
Also, many studies show that people who eat breakfast tend to eat less throughout the day. This is reiterated in the National Weight Control Registry. In this group, subjects lost at least 30 pounds and kept off the weight for at least 1 year. One of the most common factors of these successful folks was that they ate breakfast.[ii]
If you think about it, going without breakfast just doesn’t make sense, especially if you exercise in the morning. You have very little fuel in your body, you have your whole day ahead of you and your are facing all the day’s challenges with nothing to keep you going. If you tax your body with a run or an hour of strength training, you are really depleting your energy stores. What does your body do when it has to work hard with no assurance of steady fuel? It goes into reserve mode. Your body feels it has to hang on to every calorie that comes in. Your metabolism slows down to cling to those calories you do eat. Sounds like a disaster in the making to me.
Other facts about breakfast eaters is that they have better concentration, improved brain function for morning tasks and better hand-eye coordination. It also keeps you from being grumpy or irritable. My first job was a deli-bakery counter next to a metropolitan train station. People got their first coffee and donut from me. There were a lot of nasty folks grabbing coffee that were as nice as you please when they came for lunch. When 2 kids, who were playing just fine start fighting, ask them if they’re hungry. The answer is usually, yes.
I know there are those of you, who are like me and not hungry first thing in the morning. Not a problem. I have water before my run and I eat right afterward. My body is used to this routine. If I am going to do a long workout- more than 60 minutes- I have something very small, such as a dab of nut butter on a cracker or apple slice before the workout or have it ready during the workout.
Okay, so now you will think about breakfast. But, what is the best breakfast? Purdue University researcher Wayne Campbell, PhD, was quoted on WebMD, as saying that protein blunts your hunger the most and is the most satisfying. Very true. Also, fiber has been shown to extend satiety. Satiety means feeling satiated or not hungry. Unfortunately, lean protein isn’t a part of trendy marketing.
According to Nutrition Health Letter – Dessert for breakfast is the new trend[iii], and it hasn’t left out the vegan population. We may think we are eating healthier, but we are still subject to the issues of folks on the go. Cereal and cereal bars can be nutritionally as different as a fruit bar and a martini bar. Cereals such as shredded wheat, rye flakes, quinoa or other low sugar, high fiber products are great for breakfast. Add a couple of ounces of soy milk and you have a low calorie, high protein breakfast that is satisfying for the whole morning. On the other hand, toaster pastries and breakfast bars can have a protein content that is lean to almost none. The fiber content is also may not be substantial. The sugars in many of them rival their more conventional and mass marketed counterparts. Whereas, vegan breakfast foods such as pancakes and waffles tend to have less fat due to the shunning of eggs and butter, a plate full of tofu scramble can have a high fat and calorie content especially when you throw the soy cheese on top.
We all love to have a bagel every once in a while. For those of you who looked at that last sentence and were aghast at the words “once in a while”, realize that bagels are 4-5 servings of bread. So eating even half of one packs some calories. If you decide to put anything on top, you could move right into calorie overload. Also, most people add nut butters, vegan cream cheese and some jam. Not bad for a weekend brunch, but a disaster when eaten as a daily fare.
Some experts go into explaining the need for carbs at breakfast, but as vegans every food you will eat will have carbs, so I wouldn’t concern yourself with this unless you are a competitive athlete. Breakfast doesn’t have to be involved. Again, we are looking for good fiber with lean protein. What are some good lean vegan proteins?
Beans and grains are great sources. Beans pack the biggest wallop, and should become part of your breakfast line up. Here are some suggestions:
Cereal with soy milk and fruit
Breakfast bean burrito with corn or whole wheat tortilla
Nut butter on high fiber toast
Tofu scramble made with NO OIL. [Recipe on my website]
For more specific protein information, Vegetarians in Paradise has a very nice set of protein charts at http://www.vegparadise.com/protein.html#Charts.[iv]
About.com had a number of reasons why folks skip breakfast. One mentioned was one of my favorites: I hate breakfast foods. Sometimes I am just tired of the normal breakfast stuff. Well, who says you have to eat breakfast for breakfast?[v] One of my most memorable breakfasts was miso soup with tofu over brown rice. It was served at a holistic learning center and I was so satisfied. Guess what? It contains all of the ingredients mentioned above – lean protein, fiber and carbs, plus it was low fat. How beautiful is that?
For those parents out there, if you don’t eat breakfast your kids won’t. If you are not a morning person, figure out breakfast the night before. It doesn’t need to be difficult. The cereal with fruit and a beverage takes no time at all. You can change it up with tofu you scrambled the night before or at least put together and having waiting to cook. Microwave it in the morning with some veggies and a piece of whole grain bread and you are ready to rock. I used to throw together a smoothie and have a tablespoon of nut butter with a ½ teaspoon of fruit spread on 2 whole grain cracker breads. The whole meal took about 5 minutes to put together, was around 400 calories and could be eaten in the car.
Being happy and focused in the morning is one of the benefits for you from eating breakfast. In addition to keeping you fitting in your pants, and keep your family and co-workers from dealing with grumpy pants.
[1] Cederquest, C. 2006. The Early-Eating Effect: Breakfast Calories Keep Overall Counts Down, News Blaze. 4/5/2006. Retrieved on March 24, 2009 from http://newsblaze.com/story/20060405225526nnnn.nb/topstory.html
[2] National Weight Control Registry. nd. Research Findings. Retrieved from http://www.nwcr.ws/Research/default.htm on March 25, 2009.
[3] VanTuinen I. 1999. The Best and Worst Breakfasts, Nutrition Action Letter. Retrieved from http://www.cspinet.org/nah/index.htm on March 25, 2009.
[4] Allen Z. nd. Protein Basics, Where Do You Get Your Protein. Vegetarians in Paradise. Retrieved from http://www.vegparadise.com/protein.html#Charts on March 27, 2009.
[5] Jegtvig S. 2009. Don’t Skip Breakfast. A Healthy Breakfast Means Good Nutrition. About.com. 3/24/09. Retrieved from http://nutrition.about.com/mbiopage.htm on March 24, 2009.
Tempeh, Tofu, Miso – Sounds like a dialect of the StarTrek Klingon language instead of dinner. Or maybe the second sentence spoken by the robot in my favorite sci-fi film, The Day the Earth Stood Still. Yet, these are the staples of many vegan cooks. Can you make them at home? Are they really that good for you? Will there be a close encounter or alien abduction if I screw up the meal? Will they make me attractive in a tight fitting space uniform? Join me in the soybean pod to fill the space between your ears.
Tofu
You can’t get much more down to earth than making tofu according to SoyaJoy SoyMilk Maker. The recipe is a few thousand years old, so I think you can trust the kitchen testing. SoyaJoy has an online step by step process for rendering tofu.[1] You can either make your own soy milk, or be lazy like me and buy plain, unsweetened soy milk. I have the links to making tofu in the endnotes. Below are the steps in a quickie form to reinforce how easy it is.
1. Put soy milk in a pan and simmer to boiling. Heat it slowly.
2. Prepare the coagulant. Dissolve 1 teaspoon of nigari [traditional coagulant] into 4 ounces of hot water. [More about coagulants below.]
3. Pour the coagulant slowly into the soymilk. Stir gently. Stop stirring when most of the milk has curdled and chunks have formed.
4. Line a box, I’m going to use a plastic container into which I cut holes, with cheese cloth. Put the curds into the box. You want the holes in a place where the liquid and whey can drain off.
5. Put a lid on it and weigh down the lid. Let it sit for 20 minutes.
6. Take the tofu out of the box and place it in container of cold water for an hour. VOILA!
I would finish with the word, YUM, but with no tamari or ginger added, let’s leave it at potential-YUM.
Coagulants are stuff that curdle milk into tofu chunks. You can use a number of different coagulants. Nigari, derived from seawater, is just customary. Other choices are vinegar, citrus juices, straight seawater, and different food grade chemicals such as potassium chloride[2], and calcium carbonate.[3] If these chemical names seem scary to you, you need to know that nigari is magnesium chloride and your bones are made of calcium carbonate. Nothing scary, just smarty pants names of normal stuff.
There was a study done using multiple coagulants to make tofu. Different curdling methods or coagulants changed the texture of the tofu. So, if you don’t like how yours comes out, try another coagulant. There are a number of places where you can order the various coagulants or you may find them in a well-stocked natural food store.
Many folks think they will get all of the calcium they need from eating tofu. Tofu made with calcium carbonate is higher in calcium than other types of tofu, but I wouldn’t preclude eating your greens to ensure sufficient intake.
Tempeh
Tempeh is not a city. It is fermented soy beans. On the other hand, the beans and the city make great meals. I found that you can make tempeh out of any kind of beans. Soy beans are only the conventional choice. Go crazy, try chick pea- adzuki!
Again, these are truncated steps. Please see the referenced websites for full explanations. Tempeh, too, is easy to make if you have the right equipment. Emphasis on the word equipment.
You don’t absolutely need a mill, but it’s like making beans in a pressure cooker [25 minutes] or using the soak-and-cook-all-day method. A mill will crack the hulls and allow the hulls to float after cooking for an hour. Then you skim them off the top. Otherwise, you need to soak, cook and then rub the beans to remove the hulls. [This method takes about a day and a half.] Removing the hulls allows more surface space for the fungi to ferment the beans.
After you have removed the hulls:
1. Dry the beans. You can do this with paper towels or thin kitchen towels, or keep them in the pot maintaining a medium heat to dry them out.
2. Inoculate them with the starter fungi, Rhizopus Oligosporus. You can get a free starter sample from www.Tempe.info. They are in the references at the end of the article.[4] D Acres says that once beans are inoculated you must yell, Grow, Baby, Grow! [ I think a study on the effect vocal repertoires on fermenting legumes could make an excellent Master thesis. Actually, I think it was done at the same time the US government paid for a study to find out if chicken eggs talk to each other. (This was an actual study.)]
3. Put the beans in a plastic bag with small holes, larger than ones made with a sewing needle, spaced about a ½ inch apart. The mold has to breathe. Put the bags in a warm place for 24-48 hours.
4. Take the fuzzy tempeh out, rinse and use. [5] [That’s right, fuzzy. Taste buds still tempted?]
Moving on . . . [skipping fuzzy food references completely]
Miso
Miso, my favorite flavoring paste, also employs the cooking of the beans routine, but then practically moves into the realm of wine making. After cooking, the beans are mashed, mixed with a fermenter using a paddle or hands, placed in a special vat with a tight fitting lid. You weigh down the lid. One website suggested weighting the lid with a jar of water, another with “well washed stones.”[6] You can choose.
One type of special vat used was wooden, another was specific in the use of ceramic. The container appears to be the most important aspect of making miso. Anyway, put the mash, vat, lid and clean stones in a clean room for 6-12 months. Make sure not to check it more than once every 2 months or the quality will decrease.
Personally, I would leave miso to the experts unless you love these types of projects. You’re also probably the type to grow your own soybeans and throw your own ceramic vat. And wash stones . . . well.
Here’s the answer to the second question about soy types. Do you remember the second question? It was after the Klingon and sci-fi film reference in the first paragraph - Are these that good for you?
At first glance it seems silly. People have been eating these foods for over a thousand years. Then again, they were customarily eaten in much smaller portions than is done today. The Japanese ate around 2-4 ounces of tofu a day. Many people transitioning to a vegetarian diet eat that for one meal.
Recent evidence indicates that small portions of these foods are great. They are derivatives of soy beans by minimal processing [soaking, grinding, cooking]. The whole bean is a part of the process. The health concerns hit the radar screen when individual substances within the bean are isolated and processed. Specifically, the soy isolates.
The clearest example of this is when vegan neophytes with stars in their eyes take up the daunting task of trying to figure out what to eat. They use mock meats as a way to begin adjusting to a plant-based diet. To them the idea of living on quinoa and veggies appears not be nutritionally based on terra firma. So, they end up having a veggie burger for lunch and mock sausage for dinner. Tempeh bacon at breakfast and a heaping plate tofu scramble for supper as food replications of their former life. This leads to eating a lot of soy isolates.
Soy isolates are what you find as the main ingredient in a lot of mock meats. They are listed on the label under the following monikers: defatted soy flour, organic textured soy flour, textured vegetable protein, isolated soy protein, soy protein concentrates, and soy concentrates.[7] When you isolate the soy protein out of its natural habitat of fiber and a multitude of constituents, you concentrate and magnify the growth power of the bean. It is this isolated growth factor called, “insulin-like growth factor” or IGF-1 which poses the problem for two reasons: It grows cells really well, and it inhibits cell death. “Great”, you think,” cells don’t die, I won’t deal with wrinkles.” Actually, if you have cancer cells you don’t want them multiplying like dandelions in May and you do want them to die. Soy isolates can exacerbate cancer cell growth. Bad plan.
Let me repeat this, eating a couple of ounces of tofu a day for dinner and a cup of miso soup for lunch is fine. Having mock meats as a special treat or even once a week is not a problem. Using soy milk to wet your cereal - not a problem, slurping down a couple of glasses of soy milk daily – problem. Having mock meats three or four times a week is a concern. Look at the label. The soy isolates in mock meats are usually within the first few ingredients.
Dr. John McDougall cautions that 40 grams of this type of protein in the daily diet showed increases in breast, prostate, lung and colon cancers.7 I say to eat less than 25 grams of this type of protein per day. Below is a table to give you an earthbound idea of how soy isolate proteins add up.
| Company/Agency | Product Name | Amount | Grams of Protein |
| Boca | Burger [Original] | 1 Patty |
14 |
| |
Ground Crumbles |
57g-1/4 cup |
13 |
| Lite Life |
Fakin Bacon |
3 slices |
8 |
| Tofu Pups |
1 link |
8 | |
| Gimme Lean |
4 ounces |
14 | |
| 3 Grain Tempeh |
4 ounces |
19 | |
| Soy Tempeh |
4 ounces | 22 | |
| Smart Sausage Chorizo |
1 link |
24 | |
| Nasoya | Firm Tofu |
79g-1/3 cup |
7 |
| Tofurkey | 5 Grain Tempeh |
3.5 ounces |
11 |
| Deli | 5 slices |
13 | |
| Beer Brats |
1 link |
24 | |
| Roast | 4 ounces |
26 | |
| USDA | Soy Tempeh |
3.5 ounces |
18 |
| Edamame | 1/2 cup |
8.5 | |
| Miso | 1/4 cup |
4 | |
| Tofu | 3.5 ounces |
8 | |
| White Wave |
Baked Tofu |
1 piece |
9 |
| Yves | Ham slices |
4 slices |
16 |
All protein grams were resourced from the manufacturer or government agency website.
This month’s recipes are going to be a blast to make and sure to take you to another world. Just offset March’s gastronomic experiments with lots of grains and beans between culinary feasts.
I mean, this is not rocket science.
Klaatu Verata Nikto
[1] SoyaJoy. 2009. Retrieved from http://www.soymilkmaker.com/making_tofu.html on February 23, 2009.
[2] Departed with lime wraith. http://answers.yahoo.com/question/index?qid=20060625194431AA3dKhb
[3] Foster, JC. 2005. Calcium fortification of tofu with calcium carbonate. Institute of Food Technologies Student Association Annual Meeting, presentation. Retrieved from http://ift.confex.com/ift/2005/techprogram/paper_31348.htm on February 23, 2009.
[4] Tempeh.info. 2008. How to make tempeh? Retrieved from http://www.tempeh.info/maketempeh/how-to-make-tempeh.php on February 23, 2009.
[5] Tempeh Wizards Guild. [nd] Making tempeh at D Acres. Retrieved from http://www.dacres.org/Making%20Tempeh.htm on February 23, 2009.
[6] Soya.be 2009. Make miso. Retieved from http://www.soya.be/make-miso.php on February 23, 2009.
[7] McDougall J. 2005. Soy-food, wonder drug or poison. The McDougall Newsletter. Retrieved from http://www.drmcdougall.com/misc/pdf/pdf050400nl.pdf on February 24, 2009.
What could a girl from a meat and potatoes, Irish background know about Italian cuisine? Um . . tomatoes and pizza? Putting my curiosity to the test, I researched for some “real” cuisine and found an abundance of ingredients. Besides the traditional red sauce spaghetti bowl, true Italian dishes consist of eggplant, zucchini, summer squash, fennel, grains, legumes-- Grains and legumes?
Yes, much of Italian cooking is not merely substituting rice cheese for its cow-derived alternative. Here is sample of the grains and legumes used in Italian cooking. Some are well-known food staples such as semolina, and others I hadn’t known or thought of for years. Since Chef Jason has so many incredible vegetable dishes, hopefully, these will entice you to try the more the protein-dense ingredients of Italian gastronomy.
Farro – This grain, also known as Emmer Wheat, was what the Roman legions fed their troops oh- so-many years ago. It was one of the early domesticated plants in the Mideast.[1] The grain almost went out of existence or would have been relegated to a tiny, local crop except that the French introduced it into the high-end restaurant trade. They found it worked well with hardy soups and sauces.
While farro resembles spelt, the two are extremely different with regards to cooking methods. Spelt can be cooked directly, while farro needs to be soaked. Farro also has a strong texture and spelt can become mushy. Historically, farro was ground into a paste and cooked.[2]
I found recipes for farro in soups from the Emilia-Romagna, Tuscany, and Garfagnana areas. They used all types of vegetables including kale and other greens. It is also used as a cold dish with vegetables and spices from many other areas of Italy.
Since spelt is a virtual twin, read any packages closely to make sure you are getting the real thing.
Semolina – Semolina is not a grain itself, rather a course remnant of durum wheat particles separated from the bran. This is the heart of the durum kernel or semolina. There is a soft semolina called “farina”, generally used as a breakfast cereal. It is the hard and coarse, ground semolina or “durum flour” which is used to make pasta, couscous and many bread products.[3] The high gluten and protein content allows the flour to be shaped into the many pasta derivatives.[4]
Polenta – When corn meal met Italian cooking expertise, polenta was invented. Originally combined with farro or chestnut flour, polenta can be milled fine or coarse to create a mush or firm meal component such as polenta cakes. Polenta is found in northern Italy and can be cooked with mushrooms, rapini or other vegetables to create a truly Italian dish.
In traditional cooking, polenta takes at least an hour and required constant stirring.[5] However, there are methods using a microwave that take about 12 minutes.[6] Polenta can also be used as a coating or batter for baked vegetables or even made into a simple cake for dessert and topped with fruit compote.[7]
Risotto – When is rice, not rice, and when is pasta, not pasta? When it is risotto. I have to confess I had no idea they actually grew rice in Italy. In fact, Italy is the largest rice producer in Europe, especially northern Italy. During the Middle Ages, rice was considered medicinal and was only in seed form. Then some nameless brain-child got the idea to plant it in the Po valley, and, VOILA! the Italian rice market was born. There is a natural water flow which floods rice fields in the Piedmont and Lombardy regions. The hot summers also add to necessary climate conditions for cultivation.[8] It was a small industry until 1839 when an unnamed friar ripped off some seeds from the Philippines, planted them and began experimenting to germinate a disease resistant strain. An irrigation system was put together and in the early 1900’s the Experimental Rice Centre was established.
Risotto is made from one of three types of rice grown in Europe: Arborio, Carnaroli or Vialone nano.[9] Many people confuse the pasta Orzo with Arborio rice. Orzo stays in separate pieces while Arborio creams together. Arborio is the most popular rice for risotto in the United States, whereas Carnaroli is more popular on the other side of the Atlantic.
What I found interesting is that Arborio is cooked so differently than its Asian counterpart. Asian rices are added to boiling water, lidded and boiled for a time. Risotto is heated with oil, stirred until it absorbs the oil, and then a stock is added. We are all told not to lift the lid on Asian rice; risotto is constantly stirred and made in small batches. Unlike rice which is fluffed with a fork at the end of cooking time, risotto should, in the words of Wisegeek, “ooze on to the plate much like a lava flow.” Could risotto be a tip of the hat to Pompeii?
Borlotti beans – These beautiful beans come in red and white streaked pods. When the pods are opened the beans have red and white streaks in the opposite direction. They may not seem like a bean you can get in North America, but according to the United States Department of Agriculture, they are exactly like cranberry beans found in many natural foods stores throughout the US.[10] Most recipes researched simply had the beans cooked until tender, not soft, and added a few spices with olive oil. They have a nutty taste. Though bold in color when raw, they turn brown during the cooking process. That’s something to keep in mind, if color is key to your meal presentation.
Cannellini – These are the ones used in most Italian soups, although theiry origin is Argentina.[11] In Tuscany, the cannellini bean became a principal crop. In fact, Tuscans are known for their bean consumption and are called, mangiafagioli, translated to Bean Eaters. Many beans species were eaten throughout Italy; however, since Cannellinis were from the New World, they really didn’t take on nationally until the 17th century.[12] White and delicate in flavor, the cooked beans stay in tact. This makes them very versatile as the base of a bean and veggie salad, hot meals including zucchini and summer squashes, antipasto spread with pickled onions or as a lettuce salad topper.
Chick Peas – Is there a cuisine which doesn’t use chick peas somewhere? The origin of chick peas is not clear. What is clear is that Italian cooking includes the Ceci peas [chick peas] for salads, soups, and spreads. There are a number of recipes which call for cecis to be soaked for eight hours or more.[13] I haven’t found this necessary. I will soak them in hot water for 20 minutes before cooking, but not much more is really needed. Italians serve them just cooked with oil and a few spices or as part of more elaborate dishes. With a blender or food processor you can create chick pea flour which is used to make a type of polenta called panissa. It is mixed with onions and greens to make a one dish meal. Sounds like lunch to me.[14]
Fava Beans - Once used as currency, fava beans are traditionally planted November 2 or All Souls Day, a holy day in the Catholic religion. Supposedly there are small cakes made to resemble fava beans eaten that day called, fave dei morti, or Beans of the Dead. Having a fava bean in your pocket is considered good luck since you carry with you the essentials of life.[15]
Fava beans are also known as broad beans and are only available fresh a few weeks a year. They are labor intensive when used fresh because you must first boil them to open the skins. Then, boil again. However, the flavor is worthy of some of the work. Other than use in soups, fava beans are in side dishes with artichokes, eggplant and a host of vegetables and broths, including one recipe with a mélange of root vegetables. One of the easiest and tastiest is with onions, garlic and beet greens in a fava bean puree.[16] However, you use them; they’ll increase your nutritional currency exponentially.
Lentils – Back when I was young, during the Paleolithic and Mesolithic ages [13,000 – 9,000 B.C.], I used to park my dinosaur at the Franchthi Cave in Greece, and chow down on lentils. They didn’t serve lentils with coriander chutney then, just a little salt. And I have to confess that I just couldn’t talk Esau, the guy from the old Jewish and bible story, out of giving up his birthright for a plate of them.[17] That was either one hungry dude or one great plate of lentils.
Lentils didn’t hit it big in Italy until the Bronze Age. [And Italians think they are so cutting edge! My people had already built Stonehenge.] After that it became a core component of Italian cooking. The obelisk in St. Peter’s Square dates back to 37 A.D. and was shipped from Egypt to Italy packed in a crate of lentils.[18] [I wondered where the idea of packing peanuts came from.]
Two types of lentils are grown in Italy, mainly in the south. Neither strain was stated as used more than another. Of course, lentils are used in soups, but also side dishes such as lentil fritters, and appetizers. On New Year’s Day, lentils are a must. They symbolize coins and bringing financial success in the new year.[19]
Again, I found many recipes suggesting soaking them for hours before use, something I have not found necessary especially if you are pressure cooking them.
I can’t end this section on beans without referencing Maccu de San 'Gnuseppi, or Legume soup for St. Joseph. The story goes that one year all of the crops failed in Sicily except for beans. The beans kept everyone from starvation. The grateful population gave thanks to St. Joseph for this food crop. The commemorative soup uses all of the aforementioned dried seeds in a broth flavored with a native herb, borragine, which can be substituted with greens.[20] Made at the spring equinox, this dish incorporates the old winter staples the housewife clears from her pantry making room for the fresh yield of the coming seasons.
So, beans and grains are used throughout Italy with greens, onions, root vegetables, squash, fresh herbs, and artichokes. Oh yeah, they also have some dishes that use . . . tomatoes.
[1] Wisegeek. What is Farro? Retrieved from http://www.wisegeek.com/what-is-farro.htm on January 26, 2009.
[2] Phillips K. [nd]. Farro: Grain of the Legions. About.com. Retrieved from http://italianfood.about.com/library/rec/blr0002.htm on January 26, 2009.
[3] Semolina, Wikipedia. Retrieved from http://en.wikipedia.org/wiki/Semolina on January 26, 2009.
[4] Conent, P. [nd] Grain products basics – semolina and couscous. Epicurean Table. Retrieved from http://www.epicureantable.com/articles/agrainsemolina.htm on January 26, 2009.
[5] Wikipedia. [nd] Polenta. Retrieved from http://en.wikipedia.org/wiki/Polenta on January 26, 2009.
[6] Cooks.com. [nd] Microwave polenta. Retrieved from http://www.cooks.com/rec/view/0,1629,148162-224203,00.html on January 26, 2009.
[7] Mele D. [2008] Olive Oil Polenta Cake With Poached Pears. Italian Food Forever! Retrieved from http://www.italianfoodforever.com/ on January 26, 2009.
[8] Italian Institute for Trade. Five centuries of Italian Rice. Retrieved from http://www.italtrade.com/showroom/riso.htm on January 27, 2009.
[9] Wisegeek. [nd] Is Risotto Rice or Pasta? Wisegeek. Retrieved from http://www.wisegeek.com/is-risotto-rice-or-pasta.htm on January 27, 2009.
[10] Ehler JT. [nd] Borlotti Beans. Foodreference.com. Retrieved from http://www.foodreference.com/html/fborlottibeans.html on January 27, 2009.
[11] Ehler JK. [nd] Cannellini Beans. Food Reference. Retrieved from http://www.foodreference.com/html/fcannellinibeans.html on January 27, 2009.
[12] Belanger L. [2006] Cannellini Beans. HighBeam research. Retrieved from http://www.highbeam.com/doc/1P2-7946313.html on January 27, 2009.
[13] Phillips K. [nd] Ceci! Chick peas or garbanzos. About.com. Retrieved from http://italianfood.about.com/od/aboutingredients/a/aa021100.htm on January 27, 2009.
[14] Phillips K. [nd] Panissa. About.com. Retrieved from http://italianfood.about.com/od/primivari/r/blr0687.htm on January 27, 2009.
[15] Wikipedia. [2009] Vicia faba. Wikipedia. Retrieved from http://en.wikipedia.org/wiki/Vicia_faba on January 27, 2009.
[16] Phillips K. [nd] Fava Beans and Beet Greens. About.com. Retrieved from http://italianfood.about.com/od/legumesandpasta/r/blr0615.htm on January 27, 2009.
[17] Wright C. [nd] A short history of lentils. Clifford A Wright.com. Retrieved from http://www.cliffordawright.com/caw/food/entries/display.php/id/61/ on January 27, 2009.
[18] Barrett J. 2004. Fagioli. Pennsylvania. Rodale.
[19] Phillips K. [nd] Lenticchie, That’s Lentils! About.com. Retrieved from http://italianfood.about.com/od/aboutingredients/a/aa012200.htm on January 27, 2009.
[20] Phillips K. [nd] Legume Soup for Saint Joseph's - - Maccu di San 'Gnuseppi. About.com. Retrieved from http://italianfood.about.com/od/legumesandpasta/r/blr0689.htm on January 27, 2009.
I have a love-hate relationship with the end of year holiday season. I hate the responsibility of finding gifts or making gifts, making cookies, and the travel. In this country we start with Halloween, hit a speed bump for Thanksgiving, do a dance crazier than the Tarantella for Chanukah/Christmas/Kwanza, and end with New Year’s Eve.
My personal experience of the holidays is different. I begin by a march around the ‘hood collecting implements of dental decay with a small skeleton, jam in my birthday and my husband’s, spend a day and a half chained to a small kitchen in someone else’s house creating food for 10 [minus frozen poultry], jam in our anniversary, endure the annual trial of traveling to and being a vegan with my in-laws in the tinseled-town of Omaha, jam in my son’s birthday, hide from the world while ringing in the New Year, jam in a holiday get together with my family, and end with an actually birthday party for my son in January.
A blizzard in January comes as welcome relief.
However, there is no denial that the seasonal foods are full of nutritional goodies to keep up with the pace. Many of them are better than the sum of their parts, while some parts of others do some heavy health lifting [Did you groan?]. [I got a million of ‘em]
Here’s a list of some favorites and what they do best:
Cranberries – No, not the jellied cylinder in the can. These are the red pebbles that only show up in the grocer’s at this time of year. According to the Cranberry Institute, not only are cranberries everybody’s friend for clearing up urinary tract infections, but other infections as well.
“Cranberries contain proanthocyanidins (PACs) that can prevent the adhesion of certain of bacteria, including E. coli, associated with urinary tract infections to the urinary tract wall. The anti-adhesion properties of cranberry may also inhibit the bacteria associated with gum disease and stomach ulcers.” [1]
The good news continues as British researchers found that LDL [Lousy cholesterol], is less like to form when cranberries are a part of the diet. Again, the properties of cranberries stop the adhesion of LDL to the vascular cell wall. This helps decrease clogs in the vascular system.[2] A really good idea for avoiding strokes. It also maybe helpful in increasing HDL [Happy cholesterol]. Anti-adhesion also aides in decreasing adhesion by cancer cells in the breast and free radical cells to brain cells. Free radicals can damage brain cells causing decrease cognitive functions which would put a crimp on ever finishing the New York Times Crossword puzzle, even on Mondays.
Other health benefits attributed are increasing function of medications for ulcers, decrease in cavities, kidney stone formation, macular degeneration, and protect against herpes.[3] All this and it looks gorgeous in a stuffed acorn squash.
Cinnamon Sticks – Containing this substance, Cinnaldehyde, cinnamon assists in preventing blood platelets from forming or clumping together. This is very important to maintaining blood flow.
It also has anti-microbial properties. These properties not only can inhibit bacterial growth in the gastrointestinal tract in humans, but the essential oils can inhibit bacteria growth in foods. It was even better than the commonly used preservatives BHT and BHA.[4] Another great thing it does for the GI tract is slow stomach emptying. Consequently, this slows the rise in blood sugar after a meal. Even just the smell of Cinnamon increases brain functions. Bring on the Hot Toddies!
Hot Cocoa – Okay, you don’t do alcohol. Well, use the aforementioned cinnamon in your hot cocoa to not only get the non-clumping blood platelets, but the anti-oxidant properties of cocoa. The compound, epicatechin, [try saying that 3 times fast], [5] has been seen by researchers to be such an important nutrient for humans that they are thinking of redefining the properties of a vitamin as to include it in the list. Dr. Norman Hollenberg of Harvard has researched epicatechin extensively. He was quoted in Science Daily as saying, that epicatechin, “could potentially get rid of 4 of the 5 most common diseases in the western world . . .”[6] Those diseases being stroke, heart failure, cancer and diabetes. Dr. Hollenberg puts the research of epicatechin in the same reverence as penicillin and anesthesia. And I thought the use of chocolate was releasing the needed endorphins to stave off the afternoon doldrums. [Endorphins are hormones that reduce sensitivity to pain and stress.[7]]
So where do you get this fantastic stuff? Dark cocoa. Possibly regular chocolate.[8] It is also found in tea, wine, and some fruits and vegetables. I was going to search out which fruits and vegetables, but, REALLY. Who cares when you take some non-dairy milk, date sugar and dark cocoa, release some epicatechin to nourish your insides and release all those happy-making endorphins to put a smile on your outside?
A shout out to the alcoholics out there—What’s better at the end of a meal than dark chocolate and port?
Pumpkin Seeds – Little packages can be deceiving. The little pepita [another name for pumpkin seed] gives big protection against prostate cancer and kidney stones.[9] Preliminary research also links pepita intake with possible treatment of anxiety and mood disorders because it has as much L-tryptophan as cow’s milk. L-tryptophan synthesizes serotonin, a neurotransmitter which regulates anger and aggression. Hmm, another seasonal food to keep you happy during the long winter nights.
Ginger Snaps – Of course, I’m talking about cookie made with whole grain flour, date sugar and other organic ingredients.
Ginger has been used for centuries to calm stomachs and nausea, ward off colds and other nasty bacteria and viruses due to its gingerols. Gingerols also have lead to the death of different types of cancer cells.[10]
The secret to my ginger snaps is fresh grated ginger, not the powder.
Peppermint Sticks – Again leaving the white sugar behind, winter was made for peppermint. The flavor of peppermint leaves the mouth cool as fresh snow. However, it has many uses beginning with taking care of over-worked holiday tummies.[11] Peppermint is right up there with garlic as the world’s oldest medicine.[12]
Tooth paste is flavored with peppermint, not only for the taste, but there are antiseptic aspects which promote good gum health. Make sure the ingredients include peppermint oil, not just “flavors”. Tinctures and chest rubs generally have peppermint in their ingredients. It is also found in hair and skin care products.
Peppermint oil has been used to relieve discomfort from irritable bowel syndrome[13], colonoscopy, gastroscopy and double-barium enemas. Use the oil further up on the body to calm headaches, stress and depression. I think this is a must in the car for post-shopping parking lot anxieties.
Sweet Potatoes – It just doesn’t get much better than this. A vegetable incredibly packed with anti-oxidants, beta-carotene, fiber, calcium, iron, and vitamin C. Sweet potatoes were named the Number One vegetable due to nutrient content by the Center for Science in the Public Interest.[14] Just think of those hot, creamy, orange, sweet yummies with tangy cranberry sauce. I now believe there is a point to Thanksgiving.
Mushroom Gravy – We are all so jaded into thinking that only shiitakes rate for nutrition. Kids, I’m here to tell you that the little white button jobbies you snub at every grocery store is fabulous for nutrition. According to Dr. Michael Gregor, this ubiquitously slandered food has been shown to have preventative effects against breast cancer. I list a few sources to back up what I heard him say at a conference.[15] [16] White mushrooms are also being researched to substantiate a connection between their intake and enhancing the body’s natural killer cells [cells that kill foreign cells in the body] and bone maturation.
Dried Fruits – The end of the fresh fruit season doesn’t mean the end to fruit consumption. Dried fruit are have a lot of nutrition. Newer research is showing that prunes are helpful avoiding colon cancer. [Some how that seems like a no-brainer]
As a group, dried fruits are high in potassium and fiber. I went to the Nutrition Data website listed below. While perusing what was positive about these sweet deals, I noticed that you could look at nutritionally complimentary foods. Dried fruits are high in some amino acids [protein] and low in others. So, I clicked to search what would fill in the blanks. Low and behold pumpkin seeds and almonds. Mother Nature is a pretty smart cookie having dried fruits on the tree or vine match up with the nuts coming into harvest.
Because dried fruits are concentrated, you only need a few. A cup of grapes is 62 kcal. A cup of raisins is 429.[17] Those few extra dried figs or cranberries on your cereal every morning can begin to add up so use them as condiments to add a touch of pizzazz to dishes.
After viewing these tasty choices, my holiday dinner is set:
Mushroom soup as a starter
Salad of hearty greens with roasted pepitas and dried cranberries with a mint dressing
Baked sweet potatoes with tempeh sautéed with cinnamon and ginger
Ginger snap cookies
Dark chocolate [70% cocoa] and 20 year old Port
Sometimes you just have to sacrifice for family and friends.
[1] Cranberry Institute. [2008]. Health Research. Retrieved November 11, 2008 from http://www.cranberryinstitute.org/healthresearch.htm.
[2] Ruel G, Pomerleau S, Couture P, Lemieux S, Lamarche B, Couillard . [2008, February] Low-calorie cranberry juice supplementation reduces plasma oxidized LDL and cell adhesion molecule concentrations in men, British Journal of Nutrition, 99(2):352-9. [Abstract]
[3] The George Mateljan Foundation. [2008]. Retrieved November 11, 2008 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=145.
[4] Valero M, Salmeron MC, [2003]. Antibacterial activity of 11 essential oils against Bacillus cereus in tyndallized carrot broth. International Journal of Food Microbiology, 85 (1-2), pp. 73-81. [Abstract].
[5] Schroeter H, Heiss C, Balzer J, Kleinbongard P, Keen CL, Hollenberg NK, Sies H, Kwik-Uribe C, Schmitz HH, Kelm M. [2006, Jan 24] Epicatechin mediates beneficial effects of flavanol-rich cocoa on vascular function in humans. Proceeding of the National Academy of Sciences of the United States of America. 103(4):1024-9. [Abstract].
[6] Society of Chemical Industry (2007, March 12). Cocoa 'Vitamin' Health Benefits Could Outshine Penicillin. ScienceDaily. Retrieved November 11, 2008, from http://www.sciencedaily.com /releases/2007/03/070311202024.htm.
[7] Concept Fertility Center. Retrieved November 11, 2008 from http://www.conceptfert.com.au/glosse.htm.
[8] Bordeaux B, Yanek LR, Moy TF, White LW, Becker LC, Faraday N, Becker DM. [2007, Fall]. Casual chocolate consumption and inhibition of platelet function. Prevention of Cardiology 10(4):175-80. [Abstract].
[9] Wikipedia [2008]. Pepita. Retrieved November 11, 2008 from http://en.wikipedia.org/wiki/Pumpkin_seed.
[10] The George Mateljan Foundation. [2008]. Retrieved November 11, 2008 from http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72.
[11] American College of Gastroenterology (2007, December 10). Tips To Ease The Heartburn Of Pregnancy. ScienceDaily. Retrieved November 11, 2008, from http://www.sciencedaily.com /releases/2007/12/071208145406.htm
[12] Organic Facts. [2006]. Health Benefits of Peppermint Oil. Retrieved November 11, 2008 from http://www.organicfacts.net/organic-oils/natural-essential-oils/health-benefits-of-peppermint-oil.html.
[13] University of California - Los Angeles (2008, May 2). Antidepressant Found To Alleviate Symptoms Of Irritable Bowel Syndrome In Adolescents. ScienceDaily. Retrieved November 11, 2008, from http://www.sciencedaily.com /releases/2008/05/080501154222.htm.
[14] Center for Science in the Public Interest. Ten Super Foods for Better Health. Retrieved November 11, 2008 from http://www.cspinet.org/nah/10foods_bad.html.
[15] Chen S, Oh SR, Phung S, Hur G, Ye JJ, Kwok SL, Shrode GE, Belury M, Adams LS, Williams D. [2006, Dec 15]. Anti-aromatase activity of phytochemicals in white button mushrooms (Agaricus bisporus). Cancer Research, 66(24):12026-34. [Abstract]
[16] Grube BJ, Eng ET, Kao YC, Kwon A, Chen S. [2001, December] White button mushroom phytochemicals inhibit aromatase activity and breast cancer cell proliferation. Journal of Nutrition. 131(12):3288-93. [Abstract]
[17] Agricultural Research Service. [2008]. USDA National Nutrient Database for Standard Reference. Retrieved November 11, 2008 from http://www.nal.usda.gov/fnic/foodcomp/cgi-bin/nut_search_new.pl.
When I meet a new vegan, they immediately tell me about their food intake. I will hear about salads, stir frys, and their unprecedented ingestion of beans [including their negative musical enhancements in the digestive tract]. However, other than rice, cous cous or the comment “they take so long to cook” grains are completely out of the menu. According to my buddy, Dr. Reed Mangels, grains are, “the seed-bearing fruits of grasses.” Her article, Vegetarian Journal’s Guide to Grains, has a table on it scoring different grains on their nutrient content. Amaranth and Quinoa are at the top with the highest values of fiber, riboflavin, vitamin B6, zinc, copper and iron. More information is given in the section on each grain. On this website, you will find a lot of great recipes. What I would like to add to the dialogue is that with grains, everything old is new again.
Quinoa – Quinoa is native to South America and is technically a “fruit”, not a grain. In fact, it was cultivated in the high regions of Bolivia and Peru long before the Spanish showed up.
The name Quinoa [Keen-wha], is a Spanish pronunciation of the Quecha word, kinoa. There are a lot of names for quinoa within the various native languages of the area. Personally, I’d opt for the Mapudungun title, Dawe. Comes off the tongue easier and is shorter to type, but then I’m just lazy.
Due to its excellent adaptation to difficult growing situations, quinoa was called, “Mother of Cereals” by the Incans. However, when the Spanish pillaged the treasures of the area, quinoa was also a victim replaced by barley and wheat.[1] Quinoa was considered sacred, and therefore, used for various religious rites. The native pagan religions, and all of their food or lifestyles connections, were considered substandard to the conquering Europeans and brutally suppressed. Post- World War I saw a surge in Eastern Europe of quinoa cultivation because of its high protein content. However, that was short-lived.
There are three types of quinoa, but the most common is Chenopodium quinoa. It is domesticated, but stems directly from the non-cultivated plants of ancient Andean peoples. Planting quinoa is not restricted to South America, but also, eastern North America. There is a strain which grows well despite quinoa’s need for a long growing season. Currently, the quinoa leaves are not eaten as a green as they were a few centuries ago.
What we have found new in this ancient food staple is the terrific source of protein it has. The nutritional analyses of quinoa show that it has a similar make up as the milk property of casein. I read about sprouting quinoa to enhance its nutritional status, but I found no references to support this point. Even without the sprouting, quinoa has a high lysine content. Lysine content of a food is used to determine whether it is a “complete protein” and whether it can be used to stave off malnutrition.[2] The huge biotech company, Monsanto, is developing seed products with a gene to increase the lysine in its corn.[3] Of course, it would do no economic good for Monsanto to have poor, third-world farmers grow non-patented quinoa. Consequently, their company is focused on marketing their patented, GMO corn product on a global scale. Luckily, even if we can’t grow this product locally, we can take advantage of this nutritional powerhouse via our local healthfood store.
One of the best things about quinoa is how fast it cooks – about 15 – 20 minutes. This makes it perfect for summer cuisine as it keeps the heat in the kitchen down. Its nutty flavor can be used in a number of ways – as a cous cous or rice substitute, breakfast grain, or in gluten-free cooking. Quinoa flour is being used commercially to create smoother, creamier products without the allergens of wheat. I even put it with other grains to create different textures. Quinoa is considered Kosher when processed correctly.
Amaranth – Like Quinoa, amaranth is also a fruit, not a grain and is a native of South America, in addition to Africa and Asia.[4] The name amaranth is derived from the Greek word, amarantos, meaning, unwithering.[5] In India, amaranth is known as “rejeera”, or the “King’s grain”.
Unfortunately, amaranth, too, was considered an enemy of the conquistadores. One religious ritual had amaranth, honey and human blood mixed together, then formed into idols. The idols were eaten by the believers. The Aztecs believed amaranth gave them super strength. But, idols containing human blood are not on the top ten menu selections for hungry Spaniards and missionaries. They banned the growing or possession of amaranth with punishments that entailed severing the hand. That was a real bummer for the natives of Peru who made “chicha”, or beer, from the grain.[6]
Although there are 60 different species, the one most used in the United Sates is a derivative from the original food incorporated into the Incan, Aztec and Mayan cultures. Today’s amaranth was cultivated from the wild varieties which have survived over the centuries. This makes it a very hearty plant and easily rivals any weed that dare try to take its space. Amaranth is such a good plant for the soil and the marketplace that it is being referred to as “the grain of the future.” It maintains moisture for the soil and helps the farmer.[7] The leaves of the amaranth plant were also eaten as a green, however, not at the present time. Next, what it does for you.
Amaranth is wheat-free and gluten-free which makes it a perfect choice for individuals or food production companies looking to improve their ingredients without increasing allergens. According to the USDA National Nutrient Database for Standard Reference, amaranth has 14g of protein per dry half-cup. That puts it above the protein contained in either a chicken thigh, regular size fast food burger patty, frozen chicken pot pies, two slices of salami or ham, or Morningstar Farms Grillers. What quinoa is missing is the fat and cholesterol content. It is also high in lysine, an essential amino acid explained in the quinoa section. The calcium content is equal to a cup of boiled dandelion greens. Again, another naturally occurring grain that could be used instead of altered corn to feed masses of people and assist in sustainable agriculture.
Amaranth cooks in about 20 minutes making it an excellent breakfast or salad grain. Since it has no gluten, it can be added to baked products [either pre-cooked or not], but it needs other flours to create the structure of goodies such as, cookies, cakes and breads.
When storing amaranth, keep it like quinoa in an airtight container inside a cool place like your refrigerator. I buy grains in bulk and keep them in an extra frig. I transfer them to one quart jars in my kitchen for a timely turnover of use.
Kamut – Unlike the previous two grains, kamut doesn’t have a groovy name from an ancient language you can’t pronounce. Its taxonomical [science] name is QK-77. Don’t despair about the sci-if moniker, it does have a long history of being on the planet in its current form. It just got lost for a while.
After reading lots of sites, scientific and not, I found that kamut is also called Khorasan wheat. The Spanish have no ties with the loss of the story and cultivation of this grain. No one seems to know exactly where it came from. It appears to be a variation of grains grown in Asia Minor. The story goes that khorasan wheat was originally from Egypt. After World War II, an American service man in Portugal was given or was sold [8] the grains and sent them to his father, a Montana farmer. The father grew the crop, showed it as a novelty at a country fair. The grain was almost lost again, except that a jar of the seeds was given to the Quinn’s, who were and are also Montana farmers. [9],[10] The Quinn’s found out that khorasan wheat needs less water than other wheats. This property allows it to be more insect resistant and grow well in drought conditions. In addition, the low moisture content maintains nutritional status better during processing. It also contributes to the stability of the products made from the grain. Bob Quinn, son of the guy with the jar of seeds, is a farmer and plant scientist who coined the name, Kamut, meaning Soul of the Earth, and registered it as a trademark. [Pretty smart guy.] What is really remarkable about kamut is that it moved the Quinn’s from a conventionally run farm, [AKA lots of chemicals], to a profitable, organic business working to develop more sustainable agriculture outfits by way of a naturally occurring nutritional powerhouse. Kamut International, Bob Quinn’s company, claims they do not feel it is possible for one company to “own” a grain. The wheat is named Khorasan wheat. The trademark, Kamut, was garnered to ensure a certain standard of products which bear the term Kamut on their list of ingredients. The standards include being grown organically, containing certain levels of selenium and protein, being unmodified, and having low levels of disease.
As with quinoa, kamut is now considered a food with a complete register of essential amino acids. In fact its protein content is 40% higher than wheat. The USDA has incomplete information about kamut’s nutritional density. The protein content is just below that of quinoa. Unfortunately, the chart does not get specific on which amino acids and how much of each are contained. The official kamut website shows a chart supporting their claim that kamut is high in lysine, however, the independence of the lab where the analysis was done was not ascertained.[11] What is available from the USDA supports a claim for high fiber, high protein and abundant B vitamins.
Kamut has a nutty flavor and spongy mouth feel that my dinner guests find interesting and quite palatable. It does take a while to cook, about 90 minutes. However, you can cut that almost in half if you soak it overnight in the frig. It is an extremely filling grain, so a little goes a long way when feeding a family, thus making kamut well worth the price.
Here is your chance to dive into some fantastic new food ideas with some oldest cultivated grains in the world.
[1] Crop Research Institute. [2002] Prague, Czech Republic. http://www.vurv.cz/altercrop/quinoa.html. Date accessed July 20, 2008.
[2] Zhao W, Zhai F, Zhang D, An Y, Liu Y, He Y, Ge K, Scrimshaw NS. 2004. Lysine-fortified wheat flour improves the nutritional and immunological status of wheat-eating families in northern China. Food Nutr Bulletin, Jun;25(2):123-9.
[3] Frizzi A, Huang S, Gilbertson LA, Armstrong TA, Luethy MH, Malvar TM. 2008. Modifying lysine biosynthesis and catabolism in corn with a single bifunctional expression/silencing transgene cassette, Plant Biotechnology Journal, Vol: 6, No: 1, pages: 13-21. US: http://dx.doi.org/10.1111/j.1467-7652.2007.00290.x
[4] USA Emergency Supply, Amaranth, All About Grains, https://www.usaemergencysupply.com/information_center/all_about_grains/all_about_grains_amaranth.htm. Date accessed July 30, 2008
[5] Wikipedia, http://en.wikipedia.org/wiki/Amaranth. Date accessed July 30, 2008.
[6] Early, DK. [1997] Amaranth Production in Mexico and Peru, http://www.hort.purdue.edu/newcrop/proceedings1990/v1-140.html. Date accessed July 30, 2008.
[7] Meyers, RL, Putnam, DH. [1988] Growing grain amaranth as a specialty crop, University of Minnesota Extension. http://www.extension.umn.edu/distribution/cropsystems/DC3458.html. Date accessed July 27, 2008.
[8] AAOOB Storable Foods. http://www.aaoobfoods.com/graininfo.htm#Kamut. Date accessed July 30, 2008.
[9] Wikipedia, http://en.wikipedia.org/wiki/Kamut. Date accessed July 24, 2008.
[10] SARE 2000 Conference Proceedings. [2000] Profile: Bob Quinn. http://wsare.usu.edu/pub/sare2000/114.htm. Date accessed July 23, 2008.
[11] Kamut International. [2008] Allergy and nutrition. http://www.kamut.com/english/index.htm. Date accessed July 30, 2008.
http://www.ncbi.nlm.nih.gov/pubmed/17174226?ordinalpos=4&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_DefaultReportPanel.Pubmed_RVDocSum
Copyright Marty Davey, 2008. All Rights Reserved.
use up this squash before it goes bad. So, I threw them in together and had a fabulous chili. The squash was very sweet, so add
some agave nectar if yours is a little blander.
3 cups water
1 Medium onion
6 medium mushrooms
2 dried ancho chilis
1 tablespoon liquid aminos or tamari
32 ounces crushed tomatoes
5 Cups cooked black beans
1 ½ cups cooked butternut squash
1 teaspoon cumin
2 tablespoon cumin
In a heavy, large pot add water and bring to a boil. Add onions, mushrooms and chilis. Boil for one minute and turn heat down to low.
Cook for 1-2 minutes, onions will begin to be translucent. Take out chilis and chop. Add rest of ingredients and chopped chilis to pot.
Simmer 25 minutes, stirring occasionally.
If you have a Pressure Cooker: Put all ingredients, except beans into a pressure cooker. Add 2 cups of dry, unsoaked beans and an additional 5 cups of water. I have a pressure cooker that I program and leave. I pressurize this for 25-30 minutes. Times may vary, and you may need additional water.
Copyright Marty Davey, MS, RD. 2008. All Rights Reserved.
1 Cup Chocolate flavored soy milk
1 1/2 Cups Chocolate chips, dairy-free
1 pkg Silken Tofu (12 oz.)
1 Tablespoons Maple syrup
1 tsp. Vanilla extract
1/4 tsp. Almond extract
In microwave, heat chocolate chips for 1 minutes at medium high heat in microwave. Chips should be at melting point. If you need to heat again, do it at 15 second intervals, being careful not to burn chocolate. Keep chips in microwave until ready to in food processor or blender.
Put the milk, silken tofu, maple syrup, vanilla and almond extract into a food processor and process. Scrape down the sides of the bowl with a spatula a couple of times, if necessary. Add the chocolate chips to the food processor and combine well.
Pour pudding into cups and garnish with coconut, fresh raspberries, chocolate shavings or chopped nuts. Refrigerate for at least 30 minutes to 1 hour.
© Marty Davey, (2004). All rights reserved.
1 Cup Enriched Plain Rice Milk
2 Cup Fresh Squeezed O. J.
1 Mango, Cubed
1 Apricot, de-seeded
1 Banana
1 Tablespoon Flax meal
For additional fiber, folate and calcium include
1 Leaf Collard Green, rib removed
Put all ingredients into blender and whip. Adjust liquid according to taste.
For: Vitamin A. Any yellow fruit (peaches, nectarines) can be substituted. Also red fruits, although, mango and apricots lead the pack.
© Marty Davey (2002). All rights reserved.
2 teaspoon Curry powder
1 teaspoon Tumeric
1 Tablespoon Liquid aminos or tamari
1 Tablespoon Maple syrup or agave nectar
1/3 Cup chopped onion
1/3 Cup sliced mushroom
1 Cup water, more if needed
6-10 cherry tomatoes
3/4 Cup chopped greens, [kale, spinach, broccoli]
In a small bowl, crumble the tofu by squeezing it with your hands. Add spices, liquid aminos, and syrup. Mix until well distributed.
In a skillet, add onions and mushrooms. Sauté for 1 minutes, then add water. Keep sauteing until they begin to soften. Add water to keep vegetables from drying out. Add tomatoes. Cook for 1 minute and pierce. This allows the heat to be released in the tomato and not burn the diner. Stir in the tofu. Cook for 2 minutes. Add greens and turn off heat. Stir mixture to wilt greens. Let sit with cover for 2-3 minutes.
When the tofu turns bright yellow [from tumeric heating], the scramble is done.
Serve immediately.
Note: This dish can substitute eggs into a “Huevos Rancheros.”
Copyright Marty Davey, 2007. All rights reserved.
This may sound dumb, but do dried fruits have the same nutritional qualities as fresh fruits?
Answer:
I love these yes and no questions. The American Dietetic Association will say no. BUT, you begin killing the vitamin C in any food the minute you begin to process it. Other stuff changes when you take out the water, such as fiber. Let’s get up close and personal.
Raisins vs. grapes – For our purposes ¼ cup dry vs. 1 cup raw fruit
Raisins have 104kcal vs. 104kcal
Raisins have 19g calcium vs. 15g
Raisins have 1.23g protein vs. 109g
Raisins have 1.2mg vitamin C vs. 16.3mg
Raisins have less folate than grapes
I looked at apples, papaya and pineapple. Basically, other than vitamin C and water, everything is the same with the same 1:4 ratio of fruit. This means that with 1 part dry is approximately equal to 4 parts fresh. This includes fiber, carbohydrates, protein, calcium and sugars. If you are in the market for a specific nutrient, go to the USDA website on food composition:
http://www.nal.usda.gov/fnic/foodcomp/search/.
It was made for food fact-wonks. You can find a lot of foods there. Unfortunately, non-dairy milks aren’t on the list, although kamut and tempeh are.
I am going to say a couple [like I ever stop at just a couple], of words concerning this nutritional quality subject. You can look up all kinds of information on how much a food has of A, B, or C, but it does not address the synergy of the complete food. The more raw foods [I am not a raw fooder] you eat, or the closer you get prepared foods to their raw state, i.e., edamame vs. tofu, the less scientific data there is, but the more synergistic properties of the food work together as they have evolved to work with our biochemistry.
That being said, if this question has a bet riding on it or a parent wondering if it is okay to send raisins instead of a banana as fruit for a boxed lunch, here’s my upshot—if you are looking to get a good source of vitamin C or folate, eat the raw. Otherwise, it appears that the old trailmix holds up in the fruit department.
When I thought about writing an article on the health benefits of African food staples, I thought the whole thing will be about millet and cassava. Very health and useful foods, but limited. Then, I did some research. Well, actually I just plopped African Food Staples in a search engine and got a gazillion sites with all kinds of food staples. The staples included grains, vegetables, fruits, and [I should have to turn in my sauce pan for forgetting this one] spices.
The list below can be found in its entirety on http://afrol.com. Since not all the items are readily available in North America, I focused on the ones you should be able to find at the local grocer. Let’s take a look at what these foods can do for your health status:
List of Food Staples [1]
Aubergine/Eggplant – Good source for Folate and Potassium. Some preliminary research shows it may lower cholesterol.
Bananas – Most folks know these are strong sources of potassium, but did you know they are also high in B6, vitamin C?
Barley – Number one in fiber, with a abundance of B vitamins.
Beans – Although beans are native to Central and South America, black-eyed peas are indigenous to Africa. The nutritional value of beans are its proteins, fiber, B vitamins. The soluble fiber in beans removes cholesterol from the body making it one of the most important foods you can eat if you have cardiac issues.[2] They also can fix nitrogen depletion in soil.
Cassava (Manioc/Tapioca) – Yes, this is the tapioca like in the pudding. The tapioca is found in the roots. Interestingly enough, Cassava also has the poison cyanide within its fibers in the leaves. It must be properly processed to be eliminated from the flour. Other than that, it is a good source of protein. [3] The protein it is missing to a large degree is leucine which is stored in the beans eaten throughout the continent.
Cinnamon – As if the antimicrobial and anticoagulant [reducing clots] properties weren’t enough, there is now evidence that cinnamon can assist in blood sugar control.[4] However, you must be specific on the origins of the cinnamon.
Clove – The Eugenol, a chemical in cloves, is responsible for its antiseptic and anaesthetic properties. [5] They are also used to cure hiccups. Whatever cloves add to overall health, I just love the flavor.
Coconut – Yes, coconut has saturated fat. On the other hand, how much do you need to have it meld your spices into a complex taste sensation? A little goes a long way. It is low in cholesterol and high in manganese.
Coriander/Cilantro – There is a website devoted to people who dislike cilantro.[6] Perhaps they should find a way to ingest it since there are a few studies showing it may have anxiety-lowering effects. Cilantro has been used historically to calm upset stomachs and intestinal distress.[7]
Cumin – Not only great in flavoring millet and veggies, but protects by being an anticancer, antioxidant, and antibacterial. [8]
Curry – I always felt a yen for curry, but now find out that there is some evidence that curry is addictive. Eating a dish with curry releases endorphins. Endorphins can give an anesthesia effect. Mix this with other flavors and you could be left wanting hotter and hotter curries. On the other hand, is this a bad thing?
Garlic – Who can live without garlic? People who like to taunt the common cold, digestive problems, respiratory issues and serve dull food.
Ginger – Yummy, yummy, yummy, it’s good for your tummy. Also ginger can help take the sting out of sunburn or rashes. One of my favorites to flavor millet.
Lentils – The Iron Powerhouse. These little wafers of any color have great amounts of thiamine, proteins, fiber and folate. In addition to all of this, they cook in about 45 minutes and support a myriad of spice concoctions. Perfect for this cool fall weather. [9]
Millet – Great source for Niacin, and other B vitamins. Also folic acid, iron, magnesium and zinc. Cooks in about 30 minutes and work exceedingly well with lentils and adzuki beans.
Nutmeg – Nutmeg’s flavor is essential for sweet dishes as well as eggnog and mulled cider. On the other hand nutmeg has the hallucinogenic properties when ingested in large amounts. Does that say anything about Connecticut, the Nutmeg state? Nutmeg oil is used as a lubricant and was thought to ward away the Plague in Europe. Contrary to popular belief, ingest of nutmeg during pregnancy has no ill effects.
Okra – The mucilaginous property of okra has kept it out of many a kitchen. However, it may be because novices to okra tend to pick the older ones. The young okra, which is native to Africa, is abundant with vitamins C, A, B complex, fiber, iron and calcium. Use the recipes on the website to introduce you to this versatile vegetable.
Onions – Is there any recipe that can’t use an onion? This base for so many dishes is more than just culinary. It has been shown to have properties to help osteoporosis, blisters, boils, and reduce risk for head and neck cancers. Cut an onion in half, sugar the halves and use the juice for sore throats.
Parsley – Eat this little greenie, not only for the vitamin A, C, iron, iodine and copper, but because it is a breath
freshener. Not that you need it, but you may have friend . . . yeah.
Pepper – Used in the treatment of fever and malaria, pepper is also lends one of its properties to a medicine for epilepsy. Pepper increases the absorption of beta-carotene. [10] Add to that the warm to hot flavoring enhancement to a dish. What’s not to love?
Plantains – According to the United States Department of Agriculture, plantains have more potassium than bananas. They also have a good amount of fiber and vitamin C.
Rice – As long as it is not over processed, rice has protein, fiber, thiamin, niacin and riboflavin. [11] The many varieties of rice make it a food staple for over 17 countries. The more colorful the rice, the richer in antioxidants.
Spinach – Due to its high oxalate content, spinach has gotten a bad rap for inhibiting calcium absorption. Slightly steaming the spinach releases the oxalate allowing for the absorption of the calcium. Even though the oxalate binds to the calcium, the iron in spinach is then able to be absorbed. Cooked or raw, spinach is a great choice.
Sweet Potatoes – Who could desecrate these with marshmallows? Sweet potatoes are incredibly high in beta-carotene, and vitamin C. According to the Center for Science in the Public Interest, when you eat them with the skin, more fiber than oatmeal. [12]
Wheat – Depending on the amount of processing, wheat is a great source of B vitamins, vitamin E, zinc, potassium, magnesium and trace elements. [13]
Yams – Not to be confused with sweet potatoes, yams are often white inside with a reddish exterior. Origins of yam in the diet pre-date 5000B.C. They are as sweet as sweet potatoes with a good amount of fiber, vitamin C, potassium, and manganese. [14]
After writing and researching all of these ingredients, I’m hungry. I am off to the kitchen to whip up a mass of antioxidants and fabulous flavors!
1 Afrol News. http://www.afrol.com/archive/food_staples.htm. Retrieved October 1, 2008.
2 Hornick, Betsy, and Eric Yarnell. "Health Benefits of Legumes." 29 March 2006. HowStuffWorks.com.
http://recipes.howstuffworks.com/health-benefits-of-legumes-ga.htm. Retrieved 01 October 2008.
3 Wikipedia. [2008] Cassava. http://en.wikipedia.org/wiki/Cassava#cite_note-5. Retrieved October 1, 2008
4 Hlebowicz J, Darwiche G, Björgell O, and Almér LO. 2007. Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects, Am. J. Clinical Nutrition, Jun; 85: 1552 - 1556.
5 Harrison, K. 2007. Cloves @3D chem..com http://www.3dchem.com/moremolecules.asp?ID=333&othername=Cloves. Retrieved October 1, 2008.
6 www.ihatecilantro.com. Retrieved October 2, 2008.
7 http://en.wikipedia.org/wiki/Coriander. Retrieved October 2, 2008
8 http://www.drugs.com/npp/cumin.html. Retrieved October 2, 2008
9 http://en.wikipedia.org/wiki/Lentils. Retrieved October 2, 2008.
10 Majeed Prakash L, [2000] The Medicinal Use of Pepper, International Pepper News, Vol XXV, No. 1 Jan-Mar 2000. 23-31. http://www.drmajeed.com/articles/pepper%20article.pdf. Retrieved October 2, 2008.
11 Food and Agriculture of the United Nations. 2004. International Year of Rice, 2004. Rice is Life.
http://www.fao.org/rice2004/en/f-sheet/factsheet3.pdf. Retrieved October 2, 2008.
12 Ehler J. 2008. Sweet Potato Nutrition. http://www.foodreference.com/html/sweet-pot-nutrition.html. Retrieved October 2, 2008.
13 HGCA. http://www.hgca.com/content.output/560/560/Nutritional%20Information/Nutritional%20Information/Wheat%20nutrition.mspx. Retrieved October 2, 2008.
14 Whole Foods, Inc. 2008. The world’s healthiest foods. George Matejian Foundation.
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=113#nutritionalprofile. Retreived October 2, 2008.
Teas are more than a warm comforter on a dreary day. I thought I would give you further reason to challenge yourself and your regular recipe list by providing the health supporting aspects of this month’s focus. I hope they’re worthy of curling up in a chair and reading while sipping a cup of your favorite brew.
Oolong - This is the semi-fermented cousin of Green tea, also known as Wu Long. Oolong has been known for its digestive properties, although, it is higher in caffeine than Green tea.[1] There are reports that Oolong can help maintain weight balance, but the studies are sketchy. Also, the caffeine factor in Oolong may have assisted in any weight maintenance seen in the animal studies concerning this hypothesis. There is more evidence that drinking Oolong tea can decrease risk of diabetes mellitus 2. [2] Oolong does have the antioxidant and antiseptic properties of Green tea, but they are lessened due to the fermentation. The one advantage supported in scientific literature is that black tea, Oolong, guards against cell mutation better than its Green tea cohorts. It is cell mutation which leads to cancer cells. [3]
To reap the best taste benefits, put the leaves in a pot. Give the leaves a “hot bath” by pouring hot water over the leaves and dispose of the water immediately. Supposedly, this pours off any dust, fumigants or other unwanted substances on the leaves. Then pour more hot water on the leaves and let steep.
Assam chai - The Assam tea region of India professes a black, heavy tea that does well with sweets and liqueurs. Chai is the Hindi word for tea. Consequently, searching for specific properties of Assam Chai can be a challenge. However, it does have much of the same health benefits of any black tea, and lower caffeine content than coffee. But, Chai isn’t just the tea leaves.
When I was in Nepal, Chai was steeped with some type of milk and spices. I smiled at my guests who provided the concoction and drank an indescribable rancid flavor that was ameliorated only by the more intense burning of my throat. I learned to order Pica Chia [spelled according to the local pronunciation], or black tea minus the milk and spices. The spice mixture could be cardamon, ginger or a host of ingredients that you actually enjoy. So, unlike my experience, in addition to the antioxidant properties of black tea, you could be boosting the health advantage with the added benefits of the other spices and get a really great drink with a vitamin/mineral enriched milk.
Yerba mate - According to Consumer Reports, the jury is still out on this South American drink. While there are more antioxidants in Yerba Mate than Green tea, it varies depending upon the processor. The tea has a
great deal of anticarcinogens making it a possible cancer fighter. The one consistent fact found was to steer clear of the stems, and only buy the leaves. The stems have no known health properties, although they are touted to add fiber to the diet. They absolutely could if you chew them up, but it won’ t happen if you merely steep and drink them. [4]
Gunpowder - This tea, resembling little gun shot pellets, is from the Guangdong, or Zhejiang, providence of China. It is another type of Green tea and is thought to defend the teeth against cavities due to its fluoride content, although not strongly supported. [5] Whatever the use, Gunpowder tea packs a very smoky flavor and is combined with peppermint to make Moroccan Mint tea. [6]
Rooibos - Otherwise known as Red Bush tea, Rooibos comes from the South African plant, Aspalathus linearis. Dr. Ray Sahelian has done a great deal of research concerning Rooibos. According to him, the antioxidant content of rooibos is very high. Also, the studies listed on his website point to lower risk of tumor growths. Although, the antioxidant properties were higher in the raw rooibos leaves,
Dr. Sahalian states that the difference in the amount in the raw versus the roasted is insignificant for health benefits. So, pick the one that suites your taste buds. [7]
Longjing - This is considered the best and most superior of Chinese teas. One emperor wrote poems as well as studying the processing of the tea. Anecdotally, it is said to fight cavities, treat food poisoning, control blood sugar and high cholesterol. [8] The geography of the producing area has perfect tea growing weather. Dragon Well tea, [the translation of the name], comes from a small town in the Zhenjiang province. It is said to have a hint of chestnut in the flavor. [9]
Sencha - This is roasted green tea found in Japan. During the processing, the leaves are air-dried, then roasted to create the fresh taste. The taste also is attributed to the fact that it gets lots of sunshine and is harvested in April. The high levels of Theanine are said to produce the “relaxed” feeling when enjoying this tea.[10] Theanine is an amino acid which counteracts the caffeine effect of green tea. It stimulates calming alpha waves and regulates serotonin and dopamine, two neurotransmitters which promote calmness. [11] Threanine is being researched as a replacement for Ritalin and to help women maintain balance during the menses cycle. All of the green teas are being studied more in their assistance to balance cardiovascular strength and overall metabolic health. [12]
Darjeeling - Although Darjeeling is a product of India, it has the same health benefits as another black tea, Oolong. It is grown at around 4000 feet in the Himalayas and is the most popular tea world wide. That may be why it is also known as the Champagne of Tea.
Silver needle white tea – White teas are the least processed teas and have the lowest caffeine content of the White, Green and Black teas. They are some of the rarest and most expensive in the world. [13] Grown only in China, Silver Needle consists of only the unopened buds. The “Silver Needle” in the name refers to the hairs on the buds. [14] Because the leaves are processed less, they have higher concentrations of catechins. [15] Catechins are the substances which give teas their protective qualities. So, you may get a lighter flavor with a white tea, however, you will also reap a higher benefit of anti-tumor, anti-oxidant, and a possible reduction in plaque forming in the arteries. [16]
African white tea – A product of Malawi and Kenya, and has the same characteristics as the Silver Needle of China. However, it is higher in caffeine.
I’m going to take a long stretch and put the kettle on. I’ll peruse and sniff my odds and ends of teabags. It is a snowy winter afternoon, just perfect to brew up what my Irish Nana referred to as a “cuppa”.
1 Oolong Tea. Org. [nd]. About Oolong Tea. Retrieved from http://www.oolong-tea.org/danielReidArticle.htm on December 18, 2008.
2 Iso, H; Date, C; Wakai, K; Fukui, M; Tamakoshi, A.; JACC Study Group. The relationship between green tea and total caffeine intake and risk for self-reported type 2 diabetes among Japanese adults. Ann Intern Med. 2006;144(8):554–562. Abstract. Retrieved from http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=1484543&tool=pmcentrez#B26 [PubMed] on December 18, 2008
3 Ohe T, Marutani K,Nakase S [2001] Catechins are not major components responsible for anti-genotoxic effects of tea extracts against nitroarenes. Mutation Research, Sep 20;496(1-2):75-81. [Abstract]
4 Yerba mate: Names and claims. 2008. Retrieved from
http://www.consumerreports.org/cro/food/beverages/names-and-claims-yerba-mate-8-07/overview/0708_names_and_claims_yerbamate.htm on December 18, 2008
5 English Tea Store, Retrieved from http://www.englishteastore.com/1mt-sg.html on December 18, 2008
6 Wikipedia, Retrieved from http://en.wikipedia.org/wiki/Gunpowder_tea on December 18, 2008
7 Sahelian R, [nd] Rooibos herb by Ray Sahelian, M.D. Information on Rooibos herb and Rooibos tea. Retrieved from http://www.raysahelian.com/rooibos.html on December 18, 2008
8 aaTea Genius. Your knowledge base of Tea, Retrieved from http://www.teagenius.com/green-tea/longjing-tea.html on December 18, 2008
9 Tea Spring, Retrieved from http://www.teaspring.com/Long-Jing.asp on December 18, 2008
10 Tea Genius, Sencha, Retrieved from http://www.teagenius.com/green-tea/japanese-green-tea-a-look-at-sencha-and-gyokuro.html on December 18, 2008
11 Perrini C, [nd], L-Theanine: How a Unique Anxiety Reducer and Mood Enhancer Increases Alpha Waves and Alertness, Retrieved from http://www.web-us.com/l-theanine_anxiety_reducer.htm on December 18, 2008
12 Wolfram S.2007. Effects of green tea and EGCG on cardiovascular and metabolic health. American College of Nutrition, Aug 26(4):373S-388S. [Abstract]
13 Peli teas.[nd] Silver Needle White Tea. Retrieved from http://www.peliteas.com/white/w_silver_needle2.html on December 18, 2008
14 New World Encyclopedia. [June, 2008]. White Tea. The New World Encyclopedia, Retrieved from
http://en.wikipedia.org/w/index.php?title=White_tea&oldid=221493890 on December 18, 2008
15 Wikipedia. White tea. Retrieved from http://en.wikipedia.org/wiki/White_tea on December 18, 2008
16 Wikipedia. Catechins. Retrieved from http://en.wikipedia.org/wiki/Catechin on December 18, 2008
The History Of . . .what was I drinking?
Ah, the summer heat. There is nothing like cold water atop a mountain after a summer hike. Or a lovely glass of that special something while you read under the shade of your favorite tree. And while you nap away the hours in the summer sun does your mind ever wander to wonder where did we get these summer staples – lemonade, gin and tonics and ice tea?
Since my mind is constantly wandering, I researched a few of my summer favorites. So you can just read their interesting bits of history while you relax . . . into that lovely . . .state where . . .um, just before . . .you fall into a . . .summer . . .snooo . .z.
Fruit Punch – I love punch. I make mine with juices, seltzer and sorbet. It looks pretty and tastes like liquid dessert.
The sorbet was not a part of the English punch borrowed from India in the seventeenth century. Panch, the Hindi word for punch, was made from sugar, lemon, “spirit”, tea and spices. Panch is close to the Sanskrit word panchan or Parsi word panj which means, five.
Panch has five ingredients. Although there was no information I found on the type of “spirit” used.
English sailors brought the idea back to the motherland where it became a winter holiday drink with the spirit of brandy or whiskey.
When Jamaica began exporting rum to Britain, the rum became a part of the mix. The punch referred to in A Christmas Carol has a rum base with different citrus fruits.
Our modern fruit punch generally refers to those sugary, teeth rotting drinks that a passed off to kids. The idea of an alcoholic punch is rarely seen except at the frat houses in my neighborhood, otherwise known as Hairy Buffaloes.
I’m just an old fashioned girl trying to get Panch back into the party scene.
Gin and Tonic – I ask people about their alcohol intake when I work with them as a dietitian. I am amazed at the people who drink almost nothing, except “in the summer I have gin and tonics.” I have drunk about everything, but I hadn’t killed enough taste buds to endure gin until I was over 40.
Let’s start with the origin of gin. The inventor of gin award goes to Dr. Sylius who was a professor of medicine in Leyden, Holland around 1650. Gin was first called jonge[young] and oude [old] “Jenever” or “Genever”. It isn’t clear how it made its way to England, but it was in production by 1655.
One of the reasons it became popular was that it was cheap to produce. England imposed a heavy tax on imported alcohol beverages and let free reign to local gin producers. In fact, gin was thought to be therapeutic and probably was healthier than the water found in London. Tonic was also used in a therapeutic manner several centuries later.
In the 1700’s, while rum was being exported by the “Colonies”, the Gin Act of 1736 set off riots in Britain. The act levied high taxes on retailers. It was rescinded in 1742.
As the British pushed to the East, soldiers were plagued with malaria. Quinine, an ingredient in Tonic water, was a cure for malaria. It also made gin much more palatable. Add the lime to guard against scurvy [remember the nickname, Limey for British sailors] and the elixir is complete.
Keep your upper lip stiff while drinking.
Ice Tea – This drink appears to have its beginnings in England and the South of the United States. These teas were cold and very sweet. An 1839 cookbook states that the tea not only has sugar, but sweet cream. Then you add it to a bottle of claret. There were a number of ingredients added to teas, although the teas used were usually green and not black. As I write this I fear a new line of Snapple’s are in the offing.
In 1890, cold tea was served at a reunion of Civil War veterans. Most stories state that iced tea was invented at the 1904 World’s Fair.
The beverage did make a huge splash because of the intense hot weather. However, the first mention of ice tea as a commercial product was at the 1893 Chicago World’s Fair. The drink grossed over $2,000. By World War I, tea was served in tall glasses accompanied with long spoons.
Ice tea lost its luster in the 1930’s to the 1950’s. In the 50’s, tea began to be powdered and canned rekindling its popularity. Today around 85% of tea drunk in the United States is iced.
Lemonade – Lemons were first cultivated in India and China where they were originally used as an ornamental plant. Lemonade itself is to have been first squeezed in Egypt around 500 AD. However, there are other sources which state that ancient Jews made a type of lemonade. What may have lead to the discrepancies of the origin is the hybridization of lemons. The ancient Hebrews may have actually been using the Citron. The citron is like a large lemon, but with a thicker rind, more pulp and not as much juice. The source of the common lemonade we enjoy in the United States was Egypt and first exported to France just after the middle ages. From there it made its way across the ocean.
Pink lemonade has a number of stories as to how it got its color. One is it came from a jockey’s red shorts, and another that the inventor mistakenly dropped cinnamon candies into the mix. Whatever the derivation, we still have it as a product is because the first sales were so successful. The lemonade stand owners saw a money maker and kept it on the menu. Actually, there is no difference in the type of lemons or other ingredients except for the coloring.
Mint Juleps – Does the word, julab, ring a bell? Well, it is the earliest known moniker for the Kentucky Derby favorite swill. A julab was made with rose water and not bourbon, and drunk in areas around the Mediterranean Sea.
The next time we see mentioning of juleps is on Southern menus in the 1700’s. In fact those drinks were made with whiskey or brandy.
However, the post-Civil War south was poverty stricken and cheap bourbon moved to become the liquor of choice. Mint juleps linked in with the Derby in 1875.
You don’t have to wait for the Derby to enjoy these, just make sure you wear a festive bonnet.
Piña Colada – “Strained pineapple” is not a really snazzy cocktail name, but translate it into a romantic language and you get a really cool appellation. Although the New York Times first mentions this frothy imbibement in the Caribbean during 1950’s, there is a 1922 reference to a pineapple drink “rapidly shaken.”
Ricardo Garcia, the gentleman attributed with creating the concoction, may have made the first in Puerto Rico, but he was born above a bar in Spain. He spent all of his working life in the hospitality business. The original drink was called “Coco-Loco”, consisted of rum, coconut juice and cream served up in a piece of coconut cut from trees surrounding the restaurant. When the coconut cutters went on strike, Mr. Garcia improvised a beverage container from hollowed out pineapples with a straw.
The drink grew in popularity as did Mr. Garcia. He eventually joined the Hilton Hotel chain being a bar manager in their hotel in Madrid. He took his fruity drink with him.
So, I know that alcohol kills vitamin C practically on contact, but what about if I slurp one of these down really, really fast?
Oops, I can tell by the clinking of my ice cubes that someone put a hole in the bottom of my gin and tonic glass. What next? Fruit punch with a kick? Piña Mojito? Oh, I’ll just have the cabana boy surprise me.
1 BBC. [nd] The History of Gin (and Tonic). Retrieved from http://www.bbc.co.uk/dna/h2g2/alabaster/A568677 on May 30, 2009.
2 Wikipedia. [nd] Retrieved from http://en.wikipedia.org/wiki/Gin on May 30, 2009.
3 Stradley L. [2004] The History of Iced Tea and Sweet Tea. Retrieved from http://whatscookingamerica.net/History/IcedTeaHistory.htm on May 30, 2009.
4 Devlin KA. [2008], History of Iced Tea. Retrieved from http://www.icedteahound.com/icedteahistory.html on May 30, 2009.
5 Bridge Port Lemonade. Retrieved from http://www.chicagolemonade.com/history.htm on May 30, 2009.
6 Wright, Clifford. [nd] History of Lemonade. Retrieved from http://cliffordawright.com/ on May 30, 2009.
Cocktail Times. [nd] History of Mint Julep. Retrived from http://www.cocktailtimes.com/history/history_mintjulep.shtml on May 30, 2009.
7 Stradley L. [nd] Mint Julep, Recipe and History of the Mint Julep. What’s Cooking America. Retrieved from http://whatscookingamerica.net/Beverage/MintJulep.htm on May 30, 2009.
8 Wikipedia. [nd] Piña Colada Steve’s Frozen Chillers. [2008] The history of the Piña Colada. Retrieved from http://stevesfrozenchillers.com/?p=730 on May 30, 2009.
Egg-ceptionally low in cholesterol
The yolks in eggs are very high in cholesterol. However, they are used everywhere in baking. Here's a list of substitutes that will eliminate the fat and cholesterol, yet keep your baked products moist and together.
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Egg Substitutes |
1 egg |
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1Tablespoon Flax + 3 Tablespoons water |
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2 Tbsp. water + 1 Tbsp. oil + 2 tsp. baking powder |
|
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1.5 teaspoon egg replacer [ener-G foods] + 2 TABLESPOONS water |
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1/4 cup silken tofu [only as binder, not levening] |
Most of the time oil can be cut in half, if not eliminated entirely in baking by substituting with plain apple sauce or prune puree.
For salad dressing, you can use orange juice or apple juice concentrate for a lot of flavor, yet no fat. Orange juice concentrate alone or with a tiny amount of toasted sesame oil is fantastic on fruit salads.
When you saute, try using wine, broth or water instead or oil. Adding more spices will pick up flavors without adding calories or sodium. During the winter, I keep a small sauce pan on the stove and toss in the ends of my vegetables while making dinner to create a broth. This broth can be stored in small containers in the frig for use later in the week, or frozen in a large container and used later in the month. I have a quart container in the freezer that I keep adding to. I usually need at least a quart of broth or stock when I make soup. I also add the leftover stock from stir-frys or other dishes.
Many of us hear about taking flax, but can't figure out the best way. Of course it depends on your lifestyle, but since mine is pretty crazy I'll give you some suggestions.
First, I don't take flax oil because it has a very short shelf life. Even in really good healthfood stores where you know the owner, you can get a bad bottle. Or you open it and don't take it. It goes rancid fairly quickly. Grind the flax instead.
Being a control freak, I want my flax to be cheap and fresh. Buy a coffe grinder. Any $10-15 one will work. If you can get it second hand even better.
Buy flax seeds, it doesn't matter brown or golden, and keep them in the freezer or frig. Grind as much as you will use in a week. For the three of us, when I'm not baking royale, a cup will do. I put it into an opaque container in the frig.
Food has very little difference in flavor with the flax, so sprinkle it on your salad, oat meal, soup and hide it burritoes, lasagne and nut butter. You only need 2 tablespoons a day.
If you are on the road, there are these Flax Packs you can get at a lot of healthfood stores. They have small bags of 2 tablespoons of flax. You can open them in the morning and put some in your smoothie, close them with a paper clip and use them with your lunch salad and toss on your sandwich. Done for the day.
Contact me at: marty_davey@yahoo.com Copyright . Marty Davey, RD,MS. All rights reserved.
