2014 11 06 bosso recipes

R

ecipes Karen Bosso

Recipe List

Bread, Cracker, Grain       

Beverages            

Turkish Coffee Café Mocha Ruby Red Cider Stone Coffee (Glacier) Almond Milk Mexican Hot Chocolate Macacino (Haute Chocolate) Masala Chai Concentrate Chocolate Chai (Tea, Coffee) Homemade Energy Drinks Dandelion Chai Tea Sweet Beet and Spinach Juice

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Appetizer    

Artichoke Dip Baked Brie Cowboy Caviar Caprese Salad (Skewers and Stackers with Asparagus) Mitica (Fig or Apricot and Almond Cake) Olive Tapenade Strawberry Pico de Gallo Garbanzo Dip (Parsley) Mozzarella Sticks

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Backpacking/Camping                             

Peanut Butter balls Bacon polenta No bake peanut butter energy Bars Ford Wraps Spam & Eggs Bagels with Bacon Chi ve Cream Cheese Esmerelda Wrap Beefy Noodle Bowl Kendall Katwalk Chicken and Dumplings Lemon Basil Tuna Couscous Simply Sweet and Spicy Tuna Couscous Mushroom Barley Soup Lemon Dill Tuna and Rice Nile Spice instant soup Additions Chicken Tetrazzini Creamy Chicken and Rice Mexican Chicken and Rice Ramen and Summer Sausage Southwest Chicken Wraps Sweet and Sour Chicken and Rice Teriyaki Chicken Tuna Wraps Mom-Style Creamy Chicken and Veggies Caribbean Shrimp Packets Crazy Pineapple Salmon Teriyaki Happy Camper Cheeseburger Crumble Stone Coffee (Glacier) Any soup under “Make Ahead/Freeze) Glacier Power Bars (oats, chocolate, cherry)

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Bean   

Indian Style Lentils Cincinnati Chili Toasted Chickpeas

Artistic Food           

Marshmallow Teeth Owl Jelly Worms Dragon Eggs Alex’s Fruit Pizza Crabby Crabwich Pineapple Hedgehog Pear Mouse Vegetable Turkey Turtle Burgers (see Candy)

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Scottish Oatcakes Graham Crackers Zalabaya Bread Sticks Rice—Arsenic Info Rice—Baked Brown Better than Olive Garden Bread Sticks Cinnamon Rolls (New Year 2013 Breakfast Buns Sweet Potato Biscuit Biscuits (& gravy) “New Way Rice” (Rice-a Roni) Tortillas Italian No Knead Bread Pizza dough (to freeze) Pumpkin Muffins Almond Bread

Breakfast          

Man Bacon Man Hashbrowns Man Eggs Man Coffee Baked Oatmeal—Straw, Ban, Choc Baked Oatmeal—Blackb/Caramel Baked Oatmeal to Go Easter Breakfast Casserole Breakfast Burritoes Alex’s Onion Egg

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Frittata (Kale) Frittata Biscuits & Gravy Waffle Iron Hashbrowns

Dessert                           

Baked apples w/ ice cream and caramel sauce Cinnamon Roll Pie Crust Apples—filled w/ caramel or chocolate Pop Tarts Twinkies Chocolate Mug Cake (multiple-incl Nutella, espresso) Stuffed Pumpkin with Cranberry-Raisin Bread Pudding Cinnamon Rolls Ecstatic Raw Chocolate Tiramisu’ Mike’s Easy Bake Donuts Konnyaku (Fruit Gels) Alex’s Fruit Pizza Mayan Chocolate Pie Mini Apple Pies; Easy Protein Cheesecake Super Protein Jello Mini Fall Pumpkin Pie Croissants Cuthulhu Pie Polka Dot Cake Slow Cooker Dulce de Leche Spanish Fig Cake (Pan de Higo) Frozen Yogurt—Chocolate and Vanilla Walnut Rolls Pumpkin Muffins White Chocolate Cherries Creamy Margarita Popsicles

Fruit     

Cookies/Bars

Fig Cake (Pan de Higo) Super Carrot Raisin Salad Marmalade Alex’s Fruit Pizza White Chocolate Cherries

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Almond Joy Bars Election Day Cookies Chocolate Cookie Crust Walnut Rolls Black Bean Chocolate Cherry Cookies Raspberry Cream Cheese Danish Bars Wholesome Granola Bars Wholesome Granola Bars Oatmeal Fruit Bars Peanut Butter Granola Bars Easy Granola Bars Granola Bars I Granola Bars II Glacier Power Bars (oat, banana, cherry, chocolate Peanut Butter and Banana Cookies Chocolate Peanut Butter Brownies (No-Bake)

Candy       

M&M Christmas Lights M&M Almond Carrots Throat Drops Fizzy Candy Chocolate Toffee Matzo Crunch Tasty Table Lights (M&M) Reindeer Antlers (M&M)

Eggs           

Egg Salad Baked Angel Eggs Man Eggs Easter Breakfast Casserole Dragon Eggs Spam & Eggs Breakfast Burritoes Alex’s Onion Egg Frittata Frittata (Kale) Avocado Eggs in a Hole

Condiment         

Roasted Garlic Mayonnaise Armalade Cultured Butter Ranch Dressing (Dry Mix) Ranch Dressing—Garlic/Yogurt Apple Butter Salsa Fresca(Pico) Dulce de Leche (slow cooker)

Recipe List

Sandwich       

Main Dish                                 

Grilled Halloumi and Peaches with Dukkah Fritatta Frittata (Kale) Quesadilla Brown Rice Salad with Salmon Cold Peanut Noodles Cuban Black Beans Cuban Picadillo Cincinnati Chili Hoppin: John Chicken Broccoli Turnover Chicken & Artichoke Casserole Mojo Chicken (Pollo Asado-Cuban) Baked Chicken Breasts Chicken Nuggets Shepherd’s Pie Chicken Enchiladas (Green Sauce) Overnight Lasagna Avocado Chicken Salad Tuna Info.

Pasta Fagioli Pizza Winter Abundance Bowl—with—Garlic-Ginger Pumpkin Seed Sauce Cabbage Rolls Cornbread on Chili Jars Garlic Lime Chicken Authentic Bangladeshi Beef Curry Caprese Lasagna Roll-Ups Goulash Mostaccioli & Pot Roast Pasticada Turtle Burgers Greek Chicken Gyros

Soup      

Eye-Popping (Tomato) Soup Sundowner Soup (Auntie Mel) Vegetable Barley Soup Basic Veggie Soup Pasta Fagioli Mushroom Barley Soup

Sauce “Preserved”      

Ranch Dressing Apple Butter Marmalade Yogurt/Ricotta Fig Cake (Pan de Higo) Spicy Lacto-Fermented Carrots

Make Ahead and Freeze            

Pan Bagnat (fennel, pepper, egg, tuna sandwich)\ Chicken Broccoli Turnover Egg Salad Crabby Crabwich Avocado Chicken Salad Tuna Info Mushroom Sandwich

Quick Buttermilk Biscuits Shepherd’s Pie Mashed Potatoes Chicken Enchiladas (Green Sauce) Overnight Lasagna Breakfast Burritoes Baked Chicken Breasts Sundowner Soup (or any like it) Split Pea Soup Baked Chicken Nuggets Pizza (whole, kits, dough) Baked Oatmeal

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Onion Gravy

Illustrations & Guides        

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Culinary Tools Cooking Shows Like Sports Fats in Baking and Fat Replacers Rice and Arsenic Fish (tuna) and Mercury/MSG/ Omega III Sexy Food Things Your Mother Should Have Told You Cooking for Crowds for Dummies The Various Varieties of Vegetables Kitchen Conversions Know Your Knives Shelf Life of Food Kitchen Cheat Sheet (Dr. Mercola’s) Food Pyramid Dandelion Yogurt—Homemade Meat & Poultry Temp Guide [IMPORTANT: from OCT 2013] How Many (Conversions) MSG Containing Foods Cocoa Butter Food as Medicine & Gardening Alkaline and Acidic Foods

Recipe List Non-Traditional (“____ - Free”)                        

Pumpkin Pie—Dairy Free/Soy Free Sweetened Condensed Milkn (3 recipes) Cashew Joy Bars (Vegan) Whipping Creams (3 recipes) Evaporated Milk (2 recipes) Buttermilk Alternative Mayan Chocolate Pie (coconut milk) Cultured Butter Tuna Info Homemade Mayonnaise Homemade (Ranch) Buttermilk Dressing Preserves (citrus/marmalade) w/o added sugar Raw Buckwheat Bread Mediterranean Almond Bread Cashew Mayo Homemade Greek Yogurt Homemade Buttermilk Garlic/Yogurt Ranch Black Bean Chocolate Cherry Cookies Sprouted Buckwheat Bread Almond Bread Almond Meal Uses Chocolate Peanut Butter Brownies (N o Bake) Coconut Milk Topping

Salad        

Mainstays

Avocado Chicken Salad Caprese Skewers Spinach (Fig/walnut) Super Carrot and Raisin Salad Gingered Cabbage Lemon & Avocado Butter Lettuce Salad Dandelion Greens

Mixes     

Vanilla Sugar Dukkah Café Mocha Self-Rising Flour Ranch Dressing

Novelties    

Dragon Eggs (Chinese Marbled Eggs) Chia Maca Turtle Burgers

Snack Food       

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Roasted Chickpeas Glacier Power Bars Peanut Butter Balls Scottish Oatcakes Graham Crackers Garbanzo Dip (Parsley) Mozzarella Sticks

Brown Butter Roasted Garlic Apple Butter—Slow Cooker Baked Angel Eggs Self-Rising Flour Cultured Butter Homemade Mayonnaise Marmalade Yogurt Garlicky Ranch Ricotta (from thin yogurt) Buttermilk

Veg                  

Veggie Pizza Leaves Cauliflower Steaks French Fries and Potato Chips (cold oil) Mashed Potatoes (Freezer) Roasted Cabbage Roasted Broccoli with Garlic Super Carrot & Raisin Spicy Lacto-Fermented Carrots Gingered Cabbage Roasted Garlic Dandelion Greens Olive Tapenade Baker Chips (oven potato) Sprouted Buckwheat Portobello for sandwich Belgian Endive Zucchini - Parmesan Herb

From my Recipe box Tuna Casserole Tokyo Chicken (or fish) Skillet Chicken Paella/ Shrimp Paella Spanish Rice Nonni’s Clam Chowder Mom (Karen) Clam Chowder Split Pea Soup Scones Mac &N Cheese Calico Beans Broccoli Salad Swiss Steak Pork Chops Mike’s Made-Up Cornbread Skillet Double Cornbread Toll House Cookies Salsa (Pico) Pils mit Tomaten und Specht Fondue Panda Bread (from Kindergarten) Boston Brown Bread Mike’s Cinnamon Rolls Zucchini Bread Beer Bread Pantry Cheese Bread German Potato Salad Cold Cabbage Slaw Luncheon Chicken Salad Rice Krispie Squares Never Fail (Brown Nose) Fudge Finger Jello Farina Pudding Rice Pudding Snicker Doodles Gingerbread Cookies Gingerbread for Building Nummy Bars Crème Wafers Butter Balls (Tea Cake, Mexican Wedding Cake) Tante Cheryl’s Apple Cake Gma Bauer’s Sour Cream Coffee cake Lemon Bars Haystacks (Chinese Noodle Cookies) Gma Bosso’s Sugar Cookies Kahlua Perfect Pancake Mix

Recipes to add in the future

From memory Tuna Noodles Macaroni Pie Roast like Gma Bosso makes Gma Bosso’s (Fermented) Pickles Pulled Beef/Pork Auntie JJ’s Sugar Cookies Auntie JJ’s Maple Fudge Dad’s Chocolate Covered Peanuts Pat Davis’ Cheese Ball Apple Crisp Almond Milk Bread Machine Recipes Pork Chops

From Gma Bauer’s Recipe Book

Recipes to add in the future: Split Pea Soup Biscuits Scones Macaroni and Cheese Macaroni Pie Roast Calico Beans Broccoli Salad Swiss Steak Pork Chop Bake

12/29 1/5

Nutmeg Ginger

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Cardamom

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Garlic

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Citrus

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Chia

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Parsley Dandelion Rose Oil Neti Pot

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Cultured Food

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Capsaicin Dk. Chocolate

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Epsom Bath

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Dk Green Veg

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Cholesterol  Oyster Mushroom

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Oats

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Beans Dk. Chx Meat

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Barley Almonds

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Walnuts Pistachios Soy

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1/12

1/19

1/26 2/2

2/9

2/16 2/23 3/2

3/9

3/16 3/23 3/30

Nutmeg   

Coffee Crisp Nog

Chia

Cardamom

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 

Hot Cereal

Garlic   

Cultured Food

Garlic Olives Garlic Capsules Olive Tapenade

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Ginger      

Coffee Tea Hot Cereal Fruit compote Ginger candy Candied Ginger

Add a punch to plain yogurt by mixing in some chopped almonds and dried fruit.

Enhance a healthy saute of curried vegetables with sliced almonds.

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Almonds and apple slices make a wonderfully simple, on-the-go power snack.

Dk Green Veg    

Kale Collard Broccoli Spinach

Hot Cereal Mushroom Barley Soup Barley Tea

Dark Chocolate

Soy

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Edamame Soy Milk

Candy Mole Mexican Hot Chocolate Blk Bean Choc Cookies

Parsley Potatoes Olive Tapenade Tabbouleh Salsa Verde (Italian) Parsley Garbanzo dip

Nuts Walnut Roll Banana Bread Zucchini Bread Spinach, Fig, Walnut Salad

Capsaicin

Make a delightful cold rice salad with almonds, fresh garden peas and currants.

Homemede Almond Milk

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Walnut

Add some almond butter to a breakfast shake to boost its taste and protein content.

Barley

Nuts

Almond

Add sliced almonds to chicken salad.

Cultured Butter Sauerkraut (Yogurt)

Pistachio 

Turkish Coffee Rice Dishes

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Citrus        

Oranges Orange Juice Lemons Lemon Juice Grapefruit Grapefruit Juice Marmalade Spinach Salad w/ Mandarins

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Cayenne is sure to heat up any vegetable healthy sauté.

Keep a container of cayenne on the table right next to the pepper mill, so you and your family can add a pinch of extra spice to any of your meals.

Give your hot cocoa a traditional Mexican flair by adding a tiny bit of cayenne pepper.

Canned beans take on a whole new dimension when cayenne is added to them.

Cayenne and lemon juice make great complements to cooked bitter greens such as collards, kale and mustard greens.

Chili Salsa Burritos Cajun _____ Mexican Hot Chocolate

Possible inclusions on the weeklies:

Macadamia Nuts Antioxidants. Macadamia nuts contain flavanoids, which are converted within the body to antioxidants. These antioxidants search our bodies for free radicals, which can cause disease, and they destroy them. This reduction of free radicals helps lower our blood pressure, and it protects against cancer and other types of disease. • Lower cholesterol. Macadamia nuts are 100% cholesterol free, and eating them can also help your body reduce cholesterol levels. • Nutrients. Macadamia nuts are high in iron, Vitamin A, niacin, riboflavin, protein and thiamine. There are also small amounts of potassium, phosphorous, calcium, magnesium and selenium.

equipment...

Yes, there are all kinds of things you can cook in that slow cooker of yours that you might not have thought about trying before, including the following: Meatloaf. First, mix up your favorite meatloaf recipe in a shape that will fit in your slow cooker. Put a steamer basket or a small rack in the bottom of the crock insert. Take two 2-foot long pieces of aluminum foil, fold each piece in half and then in half again so that you end up with two 24-inch-long piece of aluminum foil that are about 3 inches wide. Lay one piece of foil on top of the other (one vertically and one horizontally) so that they cross in the middle of each strip.

Place the meatloaf mixture on the aluminum strips, bringing the ends up over the top of the meat loaf.

Join the ends of the aluminum foil so that you have a “handle,” which you will use to lift the meatloaf in and out of your slow cooker. Place the meatloaf (and the foil handle) in the slow cooker on top of the rack or steamer. Cook on LOW for 7 hours.

Ghee. Put 8 sticks of butter in the slow cooker and leave it on LOW for about 8 hours with something propping the lid open enough for steam to escape (a wooden spoon works). Spoon the scum off the top of the 2 cups of liquid you’re left with. Don’t be tempted to scrape the sides and the bottom of the slow cooker to remove the burnt milk solids. When the liquid comes to room temperature, filter it through cheesecloth and into a jar. Store ghee in the fridge or in the cupboard.

Baked sweet potatoes. To make easy work out of baked sweet potatoes, wash 5 or 6 sweet potatoes and place them in the slow cooker. Cook on LOW for 7 hours.

Oats. If you like having oatmeal for breakfast in the morning, why not let your slow cooker prepare it for you while you sleep? Put a cup of steel cut oats and 3.5 cups of water or milk in the slow cooker. Add any combination of fruit and seasonings that you want. I would suggest cinnamon, apples, raisins and a bit of vanilla. Cook on LOW for 6–8 hours.

Artichokes. Prep your artichokes by trimming the spiny tips from the leaves and trimming about an inch off the top of the artichoke. Give them a good cleaning and then put them stem side down in the slow cooker. Sprinkle the artichokes with salt, pepper and the juice of half a lemon. Add a bit of water and cook on LOW for 6–7 hours.

Yogurt. Put 8 cups of milk in the slow cooker and cook on LOW for 2.5 hours. Turn the slow cooker off, and let sit with the lid on for 3 hours. Remove the lid just long enough to add 1/2 a cup of plain yogurt with live cultures to the milk, then cover again. Wrap a towel over the top and around the slow cooker. You want a dark and insulated place for those cultures to hang out. After about 12 hours, you have yogurt!

(I did see where the slow cooker works for certain parts of the yogurt-making process--This sounds pretty simplistic...and maybe not safe...See yogurtmaking section, this document for more)

if

you do not know how to make it, Look HERE:

“Serve hot food hot from hot dishes. Serve cold food chilled from chilled dishes. Keep calm even if your hair striggles and you drip unattractively. Brush up before serving. Your appearance and the appearance of the food are important, but eating in a quiet atmosphere is even more important to the family's morale and digestion.

A meal represents effort and money. It is worthy of a dignified hour.�

Meat and Poultry Temperature Guide Use our internal temperature chart to serve perfectly cooked meat every time Invest in a simple instant-read thermometer and take all the guesswork out of serving perfectly cooked meat. Judging doneness by look and feel can be deceiving-a meat thermometer is the only reliable way to measure internal temperature.

Internal Temperatures when Cooking Meat: The following table shows Food Network Kitchens' preferred internal temperatures for beef and pork based on taste and texture.

Please note that out of a concern for safety, the USDA recommends higher temperatures than we do. We have included the USDA recommendations, leaving it up to you to decide. Our rule of thumb is that if we know and trust where our meat comes from, we're okay sticking a fork in it before the USDA says it's done.

A Few Notes on Meat Safety: When determining the temperature to cook your meat to, there's a crucial distinction to be made between whole muscle cuts and ground meat. The food scientist Harold McGee explains: "...meats inevitably harbor bacteria, and it takes temperatures of 160 degrees Fahrenheit or higher to guarantee the rapid destruction of the bacteria that can cause human disease-temperatures at which meat is well-done and has lost much of its moisture. So is eating juicy, pink-red meat risky? Not if the cut is an intact piece of healthy muscle tissue, a steak or chop, and its surface has been thoroughly cooked: bacteria are on the meat surfaces, not inside. " In other words, with whole cuts of meat it is the external temp, not the internal temp that must exceed 160 degrees Fahrenheit.

Normal cooking methods-sautĂŠing, grilling, roasting, braising, etc.-raise surface temperatures far above 160 degrees Fahrenheit.

(To get a sense of this, consider that meat only begins to brown at 230 degrees Fahrenheit.) People very rarely get sick from rare or medium rare meat. Overwhelmingly, people get sick from the way meat is handled in the home: from cross-contamination, lack of cleanliness and holding meat at dangerous temps. Internal temperature should be the least of your worries.

Nonetheless we should emphasize that extra caution must be exercised when cooking for at-risk groups, particularly the elderly, children under 7 and the immuno-compromised. In such cases, we suggest the USDA guidelines be strictly followed.

Safe Minimum Cooking Temperatures Use this chart and a food thermometer to ensure that meat, poultry, seafood, and other cooked foods reach a safe minimum internal temperature.

Remember, you can’t tell whether meat is safely cooked by looking at it. Any cooked, uncured red meats – including pork – can be pink, even when the meat has reached a safe internal temperature.

Why the Rest Time is Important After you remove meat from a grill, oven, or other heat source, allow it to rest for the specified amount of time. During the rest time, its temperature remains constant or continues to rise, which destroys harmful germs.

When raw meat is ground up, the distinction between internal and external no longer applies. McGee says:

http://www.foodsafety.gov/keep/charts/mintemp.html

"Ground meats are riskier, because the contaminated meat surface is broken into small fragments and spread through the mass. The interior of a raw hamburger usually does contain bacteria, and is safest if cooked well done."

Because E. Coli is killed at 155 degrees Fahrenheit, the USDA sets the minimum safe temperature for ground beef at 160 degrees Fahrenheit. We can only second this.

Read more at: http://www.foodnetwork.com/recipes-andcooking/meat-and-poultry-temperature-guide/ index.htmlback

These charts are from Oct 2013.

Food Safety guidelines change.

Because the bugs change.

Stay up to date.

1. Take your bananas apart when you get home from the store. If you leave them connected at the stem, they ripen faster.

2. Store your opened chunks of cheese in aluminum foil. It will stay fresh much longer and not mold!

3. Peppers with 3 bumps on the bottom are sweeter and better for eating. Peppers with 4 bumps on the bottom are firmer and better for cooking.

4. Add a teaspoon of water when frying ground beef. It will help pull the grease away from the meat while cooking.

5. To really make scrambled eggs or omelets rich add a couple of spoonfuls of sour cream, cream cheese, or heavy cream in and then beat them up.

6. For a cool brownie treat, make brownies as directed. Melt Andes mints in double broiler and pour over warm brownies. Let set for a wonderful minty frosting.

7. Add garlic immediately to a recipe if you want a light taste of garlic and at the end of the recipe if your want a stronger taste of garlic.

8. Leftover snickers bars from Halloween make a delicious dessert. Simply chop them up with the food chopper. Peel, core and slice a few apples. Place them in a baking dish and sprinkle the chopped candy bars over the apples. Bake at 350 for 15 minutes!!! Serve alone or with vanilla ice cream. Yummm!

9. Reheat Pizza Heat up leftover pizza in a nonstick skillet on top of the stove, set heat to medlow and heat till warm. This keeps the crust crispy. No soggy micro pizza. I saw this on the cooking channel and it really works.

10. Easy Deviled Eggs Put cooked egg yolks in a zip lock bag. Seal, mash till they are all broken up.

Add remainder of ingredients, reseal, keep mashing it up mixing thoroughly, cut the tip of the baggy, squeeze mixture into egg. Just throw bag away when done easy clean up.

11. Expanding Frosting When you buy a container of cake frosting from the store, whip it with your mixer for a few minutes. You can double it in size. You get to frost more cake/ cupcakes with the same amount. You also eat less sugar and calories per serving.

12. Reheating refrigerated bread To warm biscuits, pancakes, or muffins that were refrigerated, place them in a microwave with a cup of water. The increased moisture will keep the food moist and help it reheat faster.

13. Newspaper weeds away Start putting in your plants, work the nutrients in your soil. Wet newspapers, put layers around the plants overlapping as you go. Cover with mulch and forget about weeds. Weeds will get through some gardening plastic they will not get through wet newspapers.

14. Broken Glass Use a wet cotton ball or Q-tip to pick up the small shards of glass you can't see easily.

THINGS YOUR MOTHER SHOULD HAVE TOLD YOU

15. No More Mosquitoes Place a dryer sheet in your pocket. It will keep the mosquitoes away.

16. Squirrel Away!

To keep squirrels from eating your plants, sprinkle your plants with cayenne pepper. The cayenne pepper doesn't hurt the plant and the squirrels won't come near it.

17. Flexible vacuum To get something out of a heat register or under the fridge add an empty paper towel roll or empty gift wrap roll to your vacuum. It can be bent or flattened to get in narrow openings.

18. Reducing Static Cling Pin a small safety pin to the seam of your slip and you will not have a clingy skirt or dress.

Same thing works with slacks that cling when wearing panty hose. Place pin in seam of slacks and ... guess what! ... static is gone.

19. Measuring Cups Before you pour sticky substances into a measuring cup, fill with hot water. Dump out the hot water, but don't dry cup. Next, add your ingredient, such as peanut butter, and watch how easily it comes right out. (Or spray the measuring cup or spoon with Pam before using) 20. Foggy Windshield?

Hate foggy windshields? Buy a chalkboard eraser and keep it in the glove box of your car When the windows fog, rub with the eraser! Works better than a cloth!

21. Re-opening envelopes If you seal an envelope and then realize you forgot to include something inside, just place your sealed envelope in the freezer for an hour or two. Viola! It unseals easily.

22. Conditioner Use your hair conditioner to shave your legs. It's cheaper than shaving cream and leaves your legs really smooth. It's also a great way to use up the conditioner you bought but didn't like when you tried it in your hair.

23. Goodbye Fruit Flies To get rid of pesky fruit flies, take a small glass, fill it 1/2' with Apple Cider Vinegar and 2 drops of dish washing liquid; mix well. You will find those flies drawn to the cup and gone forever!

24. Get Rid of Ants Put small piles of cornmeal where you see ants. They eat it, take it 'home,' can't digest it so it kills them. It may take a week or so, especially if it rains, but it works and you don't have the worry about pets or small children being harmed!

25. Dryer Filter Even if you are very diligent about cleaning the lint filter in your dryer it still may be causing you a problem. If you use dryer sheets a waxy build up could be accumulating on the filter causing your dryer to over heat. The solution to this is to clean your filter with with a toothbrush and hot soapy water every 6 months.

Fats in Baking

Regardless of all the emotional baggage we all have about fat, let’s start off on the right foot and think of it as a baker’s ally.

Fat is understood to be that which “shortens” or tenderizes. The term “shortening” refers to any fat used in baking -- butter, margarine, vegetable oil, lard, and, obviously, vegetable shortening.

Shortening takes its name from the fact that fat by its very nature coats the protein molecules in flour, making it difficult for them to combine and create that stretchy material called gluten. Any gluten strands that do form are “shortened,” (rather than lengthened, as is the goal with fat-free hearth breads). Rather than the chewy, open texture of low-fat hearth breads, when you use copious fats in a recipe with flour, you have the tender, fine-grained texture of a cake.

There are other ingredients that can do some of this work that fall under the “dairy” category, ingredients such as milk, cream and eggs. You’ll want to check there as well as here. And, in discussing fats, remember that you have more options for those that you put “on” your baked goods as opposed to “in.” In other words, there are some types of fats that are fine as “spreads” but can’t be substituted for “real” fats in baking without damage to your recipe.

Fat takes many forms. It’s really nature’s very clever way to store energy. Animals have it; so do plants. Most animal fats are solid at room temperature; most vegetable fats are liquid. Fat is a much more compact storage unit than is a carbohydrate. A gram of fat provides more than twice as much energy as a gram of carbohydrates (or a gram of protein for that matter).

Certain baked goods, such as most piecrusts and cookies, have to be made with a solid fat, to attain their distinctive texture. Even solid fats vary in their melting points enough (see below) that you’ll see a difference in texture between cookies made with shortening and those made with butter; since butter has a lower melting point, it will produce a softer, flatter cookie than shortening. Lard will produce a different result in a piecrust than will butter. And butter cannot be substituted for suet in a steamed pudding without changing the results.

So, why use vegetable shortening instead of butter, or margarine instead of shortening? Each has a slightly different melting point and taste, and each will yield a slightly different final product. Become familiar with the information below, which should help you decide what fat to use or how to substitute one for another.

The solid fats Butter: This byproduct of milk is 80% fat with the remainder water and milk solids. Butter can be either salted or “sweet,” meaning without salt, which is prized for its delicate flavor and is the type we call for in our recipes. Like other dairy products, and unlike most other fats, butter contains a significant natural nutritional boost in the form of Vitamin A. Although whipped butter is still butter, it’s had air beaten into it so it is expanded and can’t be used successfully in most recipes with volume measurements.

Butter is made up of several types of fats; slightly more than half is saturated, a bit more than a quarter is mono-unsaturated and the remainder is poly-unsaturated. It also contains some cholesterol, but it also contains some calcium, potassium and lots of Vitamin A. The melting point of butter is just about at body temperature, which is why it has such a wonderful “mouth feel.” Because of the milk solids in it, it begins to burn at a lower temperature than vegetable oil. (See melting points and smoke points below).

Our general philosophical position about fat in baking is to use as Butter has another attribute that is key in baking; it tastes wondermuch of the appropriate one as optimizes whatever you’re makful. When you do use it in baking, buy the best. All butter is not the ing. The trick with deciding how much to eat of the delicious same. Good butter is very firm which means it will hold more air in thing you’ve created is to remember that you’re not out loping creaming which will help leaven cakes and it will create a flakier over the tundra looking for the next mastodon to put on your result in a pastry. plate, you’re only ambling across the kitchen to the refrigerator a few times. Or, perhaps more realistically, the trick is to pick a fat that balances both your health needs and the par- If you crave the taste of butter, but don’t want to overdo it, put a litticular recipe you’re making. tle on a finished baked good, where you’ll still taste it, and choose a “healthier” substitute to use in the body of the recipe.

Margarine

In making pie crusts, butter, with its lower melting point, is often used in conjunction with shortening, providing wonderful flavor, and enhancing browning of the crust (because of its lactose -“milk sugar.”) It is a more brittle fat than lard or vegetable shortening, harder when cold, and softer when warmed to room temperature. When working with butter in piecrusts, biscuits, laminated doughs, anything where butter must be “rubbed” into the flour, everything must be kept cool. If the butter is overworked and warm, too much will melt into the flour, changing the texture of whatever you’re baking. Since it is also about 8o% fat with the rest mostly water, you may need to use more butter and less water if substituting butter for lard or vegetable shortening in a recipe.

Salted butter will keep almost half a year if stored where it is dark and not subject to a lot of temperature fluctuation. Unsalted butter has a shorter shelf life, about a quarter of a year. It’s what our recipes are written for and the one we prefer. But either way, it’s best to buy what you need and use it up fairly quickly

European-style “cultured” butters These are beginning to be found on some of our supermarket shelves. They are higher in butterfat, anywhere from 84% to 88% and are traditionally made from cream that has been allowed to develop some flavor through the activity of its inherent bacteria before being churned into butter. Their flavors are more complex and intense. In baked goods where butter is a primary ingredient, such as short bread or butter cookies, this butter not only adds its flavor but it will make these baked goods crisper.

Clarified butter This is butter that has had the water and milk solids removed so it is 100% fat. As a result it has a much longer shelf life and a much higher smoke point than regular butter (see below). While it can be used to fry things without smoking, it is missing the flavor components that the milk solids provide. But it does have its uses.

Clarified butter cannot be creamed but it’s wonderful for sautéing, in sauces such as hollandaise and béarnaise, and in baked goods where you don’t need to cream the butter (madeleines, genoise).

This butter substitute has been around for well over a century. It was first developed in 1869 by a French food research chemist, responding to a directive by Napoleon to find a substitute for butter, presumably because it would be cheaper to make than the original. The original margarine contained a lot of animal fats combined with some vegetable oils. As we acquired the ability to hydrogenate liquid vegetable oils to make them solid, the percentage of vegetable fats increased as the animal fats decreased.

For many years, margarine was considered a “healthy” substitute for butter because of its lower percentage of saturated fats; then it’s reputation began to deteriorate because of the discovery of the negative health implications of trans-fatty acids a by-product of hydrogenation. However, there are now some margarines and/or margarine butter-blends on the shelf that are considered “heart healthy” with reduced and even no trans-fatty acids.

Most margarines are made almost entirely from vegetable oils, with added skim milk or whey solids (derived from milk) in some brands. And, like butter, they must be, as mandated by the USDA, at least 80% fat to mimic butter. They also must be fortified with vitamin A. “Diet” or “light” margarine is simply margarine that has had air and/or water whipped into it. Like whipped butter, it can’t be used successfully as a solid-fat substitute in baking.

With so many margarine products on the shelf, it’s hard to figure out how they differ and what to use when you’re baking. Two key things to look for are the number of calories per tablespoon (for a solid, block margarine, it will be 100) and/or that it contain at least 60% fat. Other products may be fine as spreads but will not fare well as a baking ingredient.

In general, we don’t like to use it in baking; it seems an inferior compromise between butter and vegetable shortening, with flavor not matching butter’s, and a melting point not as favorable as shortening’s.

Lard

Lard was the primary baking fat available to our ancestors.

As you can see from the chart below, it’s significantly lower in saturated fat and cholesterol than butter. It is made up of about 40% saturated, 50 % monounsaturated, and 10 % polyunsaturated fatty acids. The best lard is known as “leaf” lard which comes from the fat around the Clarifying butter kidneys of a pig (like suet which comes from the equivalent place in a cow or sheep). But most lard It’s easy to clarify butter. Remember that the result will be between 20 is rendered (melted and clarified) from pork trimmings. This is likely the kind you’ll find at the and 25% of the original amount. First, melt a pound of unsalted butter in a saucepan. Keep it over medium heat until the milk solids on the bot- grocery. It tends to be milder in flavor and more tom just begin to brown (this adds a delicious nutty flavor). Remove the homogenous in texture. Both are 100% fat and are softer and oilier than other solid fats. Because butter from the heat, skim any remaining foam off the top and chill. Afof its large crystalline structure, it works excepter it has become solid, loosen the butter from the pot by placing it on the heat just momentarily. Turn it out onto a shallow dish upside down. tionally well in biscuits and pie crusts, but won’t create as fine a grain in cakes as butter, margarine Scrape off the milk solids that will have settled to the bottom (now the top). The remaining butter is now clarified and if stored properly covered, will keep for many months in the refrigerator.

or shortening. And you can’t find anything better for frying doughnuts. (If you fry doughnuts correctly, they’ll only absorb about a teaspoon of lard each; and they’ll have that flavor that your taste buds will immediately identify as DOUGHNUT!) Lard is somewhat soft even when cold, so when making a pie dough, some of the fat coats the flour, inhibiting much of the gluten development. The remaining fat, which stays in larger flakes, melts at a slightly higher temperature than butter, keeping the layers of flour and water separate. This also allows what little water is in the dough to turn to steam and separate the layers further. This is what creates a piecrust’s flakiness.

Because of its characteristic structure, lard makes the flakiest crust possible. If you’re considering making an old-fashioned pie, try making it with the crust it grew up with. Just make sure the lard is fresh, and keep your serving moderate. Lard will develop an off flavor fairly quickly, so try to buy it fresh, and use it soon.

Suet Suet is the equivalent of leaf lard but come from the area around the kidneys of cows and sheep. Many supermarkets will give you “suet” that really isn’t suet, but fat from other parts of the beast, for feeding birds. Make sure you let your butcher know what you’re using it for so you get the appropriate version.

Suet is used primarily in steamed puddings. Because it has a higher melting point than butter (see below), it creates a very different texture in a finished pudding than will butter. If you try to substitute butter for suet, once it’s in the oven, it will melt before the pudding has a chance to “set” which results in something quite heavy and “greasy.” Suet doesn’t melt until the batter has begun to set so as it melts into its surroundings, it leaves tiny holes that make the pudding light. If you feel you just can’t use suet, vegetable shortening with its similar melting point is the best substitution. It will definitely change the flavor and character however.

But, unlike the vegetable oil it was made from, and like butter, it can be creamed (i.e. because it’s a solid, it can be beaten until its malleable to contain air which helps with leavening). As a result it can be used for such things as butter cream icings. Because it is all fat, this makes these icings more stable than those made with butter which can begin to separate at warm temperatures. But you trade stability for flavor.

Fats in frying When you cook something in fat, especially something porous like a doughnut, some of the fat winds up in what you’re cooking, between 3 and 5 grams per doughnut (in calories this means somewhere between 27 and 45). If you have the fat at the right temperature and can keep it that way when you’re cooking, you can minimize the total amount. But since you do wind up ingesting some, we’ll throw in a little nutritional stuff at the end.

Vegetable shortening Vegetable shortening is made from vegetable oils and is thus 100% fat. To make this fat solid at room temperature, these oils have been “hydrogenated,” chemically treated to change some of their polyunsaturated fatty acids to saturated fatty acids. This also gives it baking qualities necessary for many recipes as well as to prolong its shelf life. Unfortunately, hydrogenating the vegetable oils transforms something that was nutritionally a “good” fat into one that’s not.

And shortening does make pie crusts that are almost as flakey as those made with lard. In a pie crust dough in which the pieces of fat are layered into the flour, shortening serves as a buffer between flour and any liquid that is added to hold it all together. As the crust bakes, the water turns to steam, forcing the flour/shortening layers apart and holds them apart until it melts, by which time the crust is set. This produces the classic tender, flaky piecrust.

High-sugar cookies tend to spread as they bake; but if you use shortening rather than butter, its higher melting point will force the cookies to keep their structure long enough for the other ingredients to set, thus preventing spreading.

The liquid fats These are oils that come primarily from plants: seeds, nuts and vegetables. They all contain the same amount of total fat per tablespoon. But they vary greatly in percentage of saturated fat, with coconut oil checking in at 92 percent saturated fat, while canola oil contains only 7.6 percent saturated fat. Choose an oil that has a high percentage of polyunsaturated and/or monounsaturated fats (olive oil is the highest in monounsaturated fat, but its flavor usually isn’t suitable for baking, except in the case of bread). They are used in baking where you don’t need to “cream” or beat air into a fat. They moisten, tenderize and help retain freshness. Liquid fats won’t provide any structure in your cookie, cake or pie; but it does a good job “shortening” gluten strands, so it’s fine for enhancing the texture of sandwich breads, muffins, quick breads, or other baked goods that don’t depend on solid shortening for their structure. The type of oil best suited for most baking should have a light and unobtrusive flavor. Stronger flavored oils, such as extra-virgin olive, peanut or sesame are best used for other purposes. It’s important to store them in an airtight container where it’s dark and cool place to prevent rancidity.

Melting points & smoke points of fats Knowing the points at which a fat becomes liquid and when it will begin to smoke as you heat it on the stove are of value in deciding what types of fat are best for any given purpose.

Listed below are some of the fats you will most likely be using in baking and, where appropriate, their melting points and their smoke points. The melting points of most oils are not present as they are liquid at room temperature. And the smoke points of those fats you would not use for high heat cooking are also not included. The presence of salt lowers the melting point of both butter and margarine.

It’s fairly clear that animal fats and those that are solid at room temperature have much lower smoke points and are mostly not appropriate for frying doughnuts. But as most general rules in the kitchen have anomalies, you’ll find a lot of old-time doughnut makers who wouldn’t use anything but lard for frying doughnuts, in spite of its low smoke point. Fresh lard produces a flavor all its own, and, if it is truly fresh, and you keep the temperature of the fat where it should be, very compelling. (These are also the people who wouldn’t use anything but lard for making piecrusts; and they have a point. There isn’t anything that can approach a piecrust made with lard for flakiness and tenderness. That’s because, when lard cools, it solidifies into very large crystals, which accentuates the flakiness of a piecrust.)

The reason fats are an efficient cooking medium is that they can be heated to a much higher temperature than water. When it’s at the right temperature, a dough will sear and become crisp, which prevents it from absorbing all of the fat. Some fats are better than others for this, based on their “smoke points.” Just as fats become liquid at different temperatures (melting points), the point at which they begin to break down and begin to smoke also differs. Since most doughnuts need to be cooked at about 365°F*, knowing the smoke points of various fats and/or oils can be useful. Here are a few.

There are some things that will lower the smoke point of fats. Oxidation is the first. As soon as fat or oil is exposed to air, it begins to “oxidize,” or break down. At room temperature, this happens very slowly. As soon as you begin to heat a fat, oxidation accelerates, so preheat your oil for as short a time as possible.

Because it is the oxygen in the air that is the culprit, a taller rather than a wider pot is a better choice for deep frying. That means less of the oil is exposed at the surface. Here’s one more consideration. The iron in a cast iron kettle will also speed up oxidation unless it’s well seasoned. An optimal choice would be a fairly tall, stainless-steel pot

as stainless steel is non-reactive and won’t act as an oxidation catalyst. This doesn’t mean you can’t use others. They’ll do fine; don’t let the lack of a stainless steel pot discourage you from this adventure. You just may need to change your fat or oil a little more frequently. And if you’re making doughnuts just once a year, it won’t make any difference anyway!

Once you start cooking and begin to “contaminate” the fat with foreign material, its smoke point is also lowered. A fat or oil can be used more than once, 5 or 6 times if you keep it clean. Strain it through cheesecloth or a clean dishtowel to remove as much foreign matter as possible each time you use it. Once the fat has darkened, it has oxidized to the point where it will begin to give your doughnuts an “off” flavor.

Then it’s a good time to start fresh. Oils that are predominately polyunsaturated or are unrefined and cold-pressed are not good choices for deep frying as excessive heating deteriorates them rather quickly.

The best way to keep track of the temperature of the fat or oil in your pot is with an appropriate thermometer. The easiest type to read is an alcohol thermometer with a long, clearly marked rectangular scale rather than an expansion thermometer with a round dial. Either kind comes with a clip to hold it on the side of your pot. If you have enough fat or oil in your pot, at least 3 to 4 inches deep, it will take a minimum of adjustment to keep it at a fairly stable temperature.

That’s the key to making doughnuts that are crisp without being greasy.

Faux fats Cutting down on fat

How do Deal with a Flaming Fat Should you ever run into a situation where, for whatever reason, you wind up with flaming fat or oil, cover your pan to shut off the supply of oxygen. Don’t ever try to put it out with water. Water will just splash flames all over the place and make a bad situation worse. If things do get that bad, use baking soda to extinguish the flames. In fact, it’s a good idea to keep a box at hand when you’re deep-fat frying. The chance that you’ll need it is remote if you’re careful. If you have a fire extinguisher in the house and know how to use it, that’s even better. Many people have them but have never gone through a fire drill with them so aren’t going to know what to do if they’re in a panic.

Flash Points There are two other temperatures that are fairly consistent for all these fats and oils that you should know about before you embark upon deep-fat frying. Most fats and oils will reach a “flash point” at about 600°F. This means you’ll see little flamelets jump from the surface, not a good sign. Beyond this is the “fire point,” or the temperature at which the fat will ignite and begin to blaze. This happens just shy of 700°F for most fats. Most thermometers won’t approach these temperatures, so your cue for the time to be concerned is when the fat begins to smoke, at the smoke points listed in the previous column.

We think the best way to cut down on fat in baking is simply to cut down on it. If a recipe calls for 1/2 cup vegetable oil, try it with 1/4 cup and see if you can tell the difference. You may also easily substitute low-fat ingredients for high-fat in many cases, such as using skim milk in place of whole, or low-fat yogurt in place of sour cream. Then there are “faux fats” (below) that can be used in conjunction with real fats.

You probably don’t want to replace all the fat called for with one of these, but again, experiment and find a compromise that works for you.

There are a number of these on the market based on different concepts. Some are based on protein, some are carbohydrate based, some are fat based and some are fruit based. An overview can be found at the Calorie Control Council web site

We’ve had experience with all of the following. And we tend to use them only as partial replacements for whatever fat is called for in a recipe.

Beta-Trim™ We’ve had a long history with this particular fat replacer.

Originally known at OatTrim, this is a hydrolyzed oat flour, which is a carbohydrate-based product. Beta-Trimâ„¢ is a water-soluble form of enzyme-treated oat flour containing betaglucan soluble fiber and is used as a fat replacer, bodying and texturizing ingredient. By replacing half the fat in a recipe with this, you can produce a fairly respectable result.

Fruit puree-Fat Replacements You won’t be able to produce a crisp cookie with a fruit puree.

And because fat carries flavors in baking, a fruit-purée just isn’t going to help here either. Sunkist makes a product that includes a mix of puréed plum and apple as well as pectin to thicken it and some sweeteners. It’s essentially a jam but can be used in place of an equal amount of fat in some baked goods. There is also Fruit Sweet®, a blend of pear and unsweetened pineapple and peach syrups which is used mostly as a sugar substitute although the company claims that you can use less fat when baking with it because it’s so rich tasting and the sugars help retain moisture in the finished good. They suggest adding half as much puree as the amount of fat called for (so 1/2 cup of puree instead of 1 cup of oil). And we suggest

eliminating or substituting for only half the fat so you don’t lose all its positive properties.

Lecithin Lecithin (phospholipid, as it’s known in scientific circles) is a fatty substance naturally found in soybeans, egg yolks and wheat.

It’s a very good emulsifier, meaning it’s expert at bringing together disparate ingredients in a recipe. In its granular form, lecithin contains about 4 grams of fat per tablespoon. In liquid form, it’s extremely sticky and very hard to wash off measuring utensils; spraying the measuring spoon or cup with a non-stick baking spray is helpful. (We prefer using granular lecithin for convenience’s sake.)

Granular lecithin is not water-soluble, but it is dispersible. Mixing lecithin with liquids or oil before adding to dough ingredients helps it to mix in uniformly.

In baking bread, lecithin may be used in place of fat in recipes calling for 1 to 2 tablespoons of fat per 3 to 4 cups of flour. The lecithin will help the bread stay soft and tender. In recipes calling for large amounts of fat, substituting 1 or 2 tablespoons of lecithin for an equal amount of fat is fine; you can’t, however, use a cup of lecithin in place of a cup of butter -- the texture and taste of the final product will suffer.

So when can you substitute lecithin for fat, and how much? In places where it’s used for its softening effect, e.g., when just a couple or so tablespoons of fat are called for in the recipe, use either fat or lecithin. If, as in the case of brioche or cake, the fat is a major structure builder, lecithin can be used in addition to the fat, but not in place of it. Using a small amount of lecithin along with the called -for fat in bread and cake recipes will give breads and cakes finer texture, and their crusts will stay softer.

Large manufacturers use lecithin to help control shrinkage in piecrusts and pizza dough. It’s often added to commercially made waffles to help them release from the waffle iron, and to increase the crispness of the waffle. Feel free to experiment within the parameters here, and see if you notice a difference in your baked goods.

Food technologists are investigating a wide range of ingredients and processes to replace fat in foods and beverages. The following is a list of fat replacers currently in use or which have research efforts in place to develop them. (see next page)

Weighty Conclusions There’s a lot of magic in fat. Animals have it. Plants have it. It’s the most efficient container of calories (that measure of those fuels that allow us to live) in nature’s emporium of nutrients. For human beings, at the dawn of civilization, fat in our bodies was a storage of fuel that helped us to seek yet more fuel, and it was a hedge against hard times. On our bodies it kept us warm. But now in the age of easy access to fat calories, and over indulgence in the same, the magic has paled a bit….as does the value of anything when available in excess. But fat still has a critical place in our diets; we just need to know how to use it. And, in most baked goods, it’s invaluable. The venerable baguette is perhaps the most obvious of exceptions. But even then, we tend to anoint it with some kind of fat when we eat it.

At any rate, in baked goods, where it’s appropriate, solid fats can be persuaded to contain a lot of air to lighten, it can be a buffer to tenderize, it can be incorporated in small or large sheets to create flakiness; it moisturizes; it crisps. All fats can contain more heat than water and is thus an efficient cooking medium.

Some fats add flavor components of their own. And some just provide the “assist” for other flavors. Unfortunately, the English word for “fat” is difficult. It doesn’t roll off the tongue easily; it stops dead and just sits there right in the middle of the mouth. Perhaps if we could use the French (grasse) or Italian (grasso), it would flow more easily and allow us to live with it more comfortably as they seem to do.

Glossary of Fat Replacers Food technologists are investigating a wide range of ingredients and processes to replace fat in foods and beverages. The following is a list of fat replacers currently in use or which have research efforts in place to develop them.

PROTEIN-BASED FAT REPLACERS Microparticulated Protein (Simplesse®) Reduced-calorie (1-2 calorie/gram) ingredient made from whey protein or milk and egg protein. Digested as a protein. Many applications, including: dairy products (e.g., ice cream, butter, sour cream, cheese, yogurt), salad dressing, margarine- and mayonnaise-type products, as well as baked goods, coffee creamer, soups and sauces.

Modified Whey Protein Concentrate (Dairy-Lo®) Controlled thermal denaturation results in a functional protein with fat-like properties. Applications include: milk/dairy products (cheese, yogurt, sour cream, ice cream), baked goods, frostings, as well as salad dressing and mayonnaise-type products.

Other (K-Blazer® , ULTRA-BAKETM, ULTRA-FREEZETM, Lita®) One example is a reduced-calorie fat substitute based on egg white and milk proteins. Similar to microparticulated protein but made by a different process. Another example is a reduced-calorie fat replacer derived from a corn protein. Some blends of protein and carbohydrate can be used in frozen desserts and baked goods.

CARBOHYDRATE-BASED FAT REPLACERS Cellulose (Avicel® cellulose gel, MethocelTM, Solka-Floc®) Various forms are used. One is a non-caloric purified form of cellulose ground to microparticles which, when dispersed, form a network of particles with mouthfeel and flow properties similar to fat. Cellulose can replace some or all of the fat in dairy-type products, sauces, frozen desserts and salad dressings.

Dextrins (Amylum, N-Oil®) Four calorie/gram fat replacers which can replace all or some of the fat in a variety of products. Food sources for dextrins include tapioca. Applications include salad dressings, puddings, spreads, dairy-type products and frozen desserts.

Fiber (OptaTM, Oat Fiber, Snowite, UltracelTM, Z-Trim) Fiber can provide structural integrity, volume, moisture holding capacity, adhesiveness and shelf stability in reduced-fat products. Applications include baked goods, meats, spreads and extruded products.

Gums (KELCOGEL®, KELTROL®, SlendidTM) Also called hydrophilic colloids or hydrocolloids. Examples include guar gum, gum arabic, locust bean gum, xanthan gum, carrageenan and pectin. Virtually non-caloric; provide thickening, sometimes gelling effect; can promote creamy texture. Used in reducedcalorie, fat-free salad dressings and to reduce fat content in other formulated foods, including desserts and processed meats.

Inulin (Raftiline®, Fruitafit®, Fibruline®) Reduced-calorie (1 to 1.2 calorie/gram) fat and sugar replacer, fiber and bulking agent extracted from chicory root. Used in yogurt, cheese, frozen desserts, baked goods, icings, fillings, whipped cream, dairy products, fiber supplements and processed meats.

Maltodextrins (CrystaLean®, Lorelite, Lycadex®, MALTRIN®, Paselli®D-LITE, Paselli®EXCEL, Paselli®SA2, STAR-DRI®) Four calorie/gram gel or powder derived from carbohydrate sources such as corn, potato, wheat and tapioca. Used as fat replacer, texture modifier or bulking agent. Applications include baked goods, dairy products, salad dressings, spreads, sauces, frostings, fillings, processed meat, frozen desserts, extruded products and beverages.

Nu-Trim A beta-glucan rich fat replacer made from oat and barley using an extraction process that removes coarse fiber components. The resulting product can be used in foods and beverages such as baked goods, milk, cheese and ice cream, yielding products that are both reduced fat and high in beta-glucan. (The soluble fiber beta-glucan has been cited as the primary component in oats and barley responsible for beneficial reduction in cardiovascular risk factors.)

Oatrim [Hydrolyzed oat flour] (Beta-TrimTM, TrimChoice) A water-soluble form of enzyme treated oat flour containing beta-glucan soluble fiber and used as a fat replacer, bodying and texturiz-

ing ingredient. Reduced calorie (1-4 calories/gram) as used in baked goods, fillings and frostings, frozen desserts, dairy beverages, cheese, salad dressings, processed meats and confections.

Polydextrose (Litesse®, Sta-LiteTM) Reduced-calorie (one calorie/gram) fat replacer and bulking agent. Water-soluble polymer of dextrose containing minor amounts of sorbitol and citric acid. Approved for use in a variety of products including baked goods, chewing gums, confections, salad dressings, frozen dairy desserts, gelatins and puddings.

Polyols (many brands available) A group of sweeteners that provide the bulk of sugar, without as many calories as sugar (1.6 to 3.0 calories per gram, depending on the polyol). Due to their plasticizing and humectant properties, polyols also may be used to replace the bulk of fat in reducedfat and fat-free products.

Starch and Modified Food Starch (Amalean®I & II, FairnexTMVA15, & VA20, Instant Stellar TM, N-Lite, OptaGrade®#, PerfectamylTMAC, AX-1, & AX-2, PURE-GEL®, STA-SLIMTM) Reduced-calorie (1-4 calories/gram as used) fat replacers, bodying agents, texture modifiers. Can be derived from potato, corn, oat, rice, wheat or tapioca starches. Can be used together with emulsifiers, proteins, gums and other modified food starches. Applications include processed meats, salad dressings, baked goods, fillings and frostings, sauces, condiments, frozen desserts and dairy products.

Z-Trim A calorie free fat replacer made from insoluble fiber from oat, soybean, pea and rice hulls or corn or wheat bran. It is heat stable and may be used in baked goods (where it can also replace part of the flour), burgers, hot dogs, cheese, ice cream and yogurt. #

Appears as corn starch on the ingredient statement, others appear as food starch modified.

FAT-BASED FAT REPLACERS Emulsifiers (Dur-Lo®, ECT-25) Examples include vegetable oil mono- and diglyceride emulsifiers which can, with water, replace all or part of the shortening content in cake mixes, cookies, icings, and numerous vegetable dairy products. Same caloric value as fat (nine calories/gram) but less is used, resulting in fat and calorie reduction. Sucrose fatty acid esters also can be used for emulsification in products such as those listed above. Additionally, emulsion systems using soybean oil or milk fat can significantly reduce fat and calories by replacing fat on a one-to-one basis.

Salatrim (BenefatT) Short and long-chain acid triglyceride molecules. A five calorie-per-gram family of fats that can be adapted for use in confections, baked goods, dairy and other applications.

Lipid (Fat/Oil) Analogs -Esterified Propoxylated Glycerol (EPG)** Reduced-calorie fat replacer. May partially or fully replace fats and oils in all typical consumer and commercial applications, including formulated products, baking and frying.

-Olestra (Olean®) Calorie-free ingredient made from sucrose and edible fats and oils. Not metabolized and unabsorbed by the body. Approved by the FDA for use in replacing the fat used to make salty snacks and crackers. Stable under high heat food applications such as frying. Has the potential for numerous other food applications. For more information on olestra, check out the new olestra brochure.

-Sorbestrin** Low-calorie, heat stable, liquid fat substitute composed of fatty acid esters of sorbitol and sorbitol anhydrides. Has approximately 1.5 calories per gram and is suitable for use in all vegetable oil applications including fried foods, salad dressing, mayonnaise and baked goods. * brand names are shown in parentheses as examples. ** may require FDA approval.

Cowboy Caviar 1 (15 ounce) can seasoned black-eyed peas, drained 1 (15 ounce) can seasoned or plain black beans, drained 3/4 cup frozen sweet corn, thawed 3 green onions, chopped 1/2 cup chopped green bell pepper 2 or 3 tomatoes, diced 10 jarred jalapeno pepper slices, diced (mild or hot depending on preference) 1/3 cup cilantro, chopped 1 ripe avocado, chopped Tortilla chips 1 tablespoon olive oil 1 tablespoon white wine vinegar 1/2 lime, juiced 1/2 teaspoon Dijon mustard Salt and pepper to taste

Directions: Combine black eyed peas, beans, corn, green onion, bell pepper, tomatoes, jalapenos, and cilantro in a medium bowl. In a small bowl whisk together the olive oil, vinegar, lime juice, Dijon mustard, and salt and pepper. Pour over bean mixture. Cover and refrigerate until ready to serve.

Just before serving, add avocado and gently stir to combine. Serve with tortilla chips.

Needs more zing. I’ve added more lemon AND lime juice PLUS Sriracha. Probably more and./or red wine vinegar.

Try using store-bought Pico instead of tomatoes and onions.

Salsa Fresca (Pico de Gallo) (Gma Bauer’s Recipe)

   

2 Med Tomatoes, cut width-wise and squeezed to remove seeds. (YOUR mom never did this) 1 sm jalapeno, finely chopped (Wear gloves. Your mom never did this either. Until she went to the ER. Then she discovered canned) 5 green onions, thinly sliced Handful cilantro

Mix above together, add salt to taste.

Add:

  

1 Tbsp Red-wine vinegar 1 Tbsp Vegetable oil 1 Tbsp Lime Juice

Allow to marinate for a few hours.

·

2 tablespoons red wine vinegar

·

1 1/2 to 2 teaspoons hot sauce

·

1 1/2 teaspoons salad oil

·

1 clove garlic, minced

·

1/8 teaspoon pepper

·

1 firm-ripe avocado (about 10 oz.)

·

1 can (15 oz.) black-eyed peas

·

1 can (11 oz.) corn kernels

·

2/3 cup thinly sliced green onions

·

2/3 cup chopped fresh cilantro

·

1/2 pound Roma tomatoes, coarsely chopped

·

Salt

·

1 bag (6 oz.) tortilla chips or 2 cups finely shredded cabbage

Make no mistake about it, obesity is the result of inappropriate lifestyle choices, and unfortunately, our government has spent decades disseminating astoundingly inaccurate information about diet and health. In many ways, the US government has become little more than a propagator of corporate-sponsored propaganda. The following is just a tiny sampling of the pervasive misleading information on weight and obesity disseminated by our government agencies: “All sugars are equal, and are okay in moderation:” The science is overwhelmingly clear on this point: fructose and glucose are NOT metabolized by your body in the same way. For example, while every cell in your body utilizes glucose, thereby burning up much of it, fructose is turned into free fatty acids (FFAs), VLDL (the damaging form of cholesterol), and triglycerides, which get stored as fat. Furthermore, the entire burden of metabolizing fructose falls on your liver, which creates a long list of waste products and toxins, including a large amount of uric acid, which drives up blood pressure and causes gout. It also promotes visceral fat.4 When you eat 120 calories of glucose, less than one calorie is stored as fat. 120 calories of fructose results in 40 calories being stored as fat. As a standard recommendation, I advise keeping your total fructose consumption below 25 grams per day, or as little as 15 grams a day if you have insulin resistance, diabetes, high blood pressure, heart disease or are overweight “To lose weight, just expend more calories than you eat:” This outdated advice has been shown to be patently false, as not all calories are created equal. In a nutshell, counting calories will not help you lose weight if you're consuming the wrong kind of calories “Choosing diet foods will help you lose weight:” Substances like Splenda (sucralose) and Equal or Nutrasweet (aspartame) may have zero calories, but your body isn't fooled. When it gets a "sweet" taste, it expects calories to follow, and when this doesn't occur it leads to distortions in your biochemistry that actually lead to weight gain “Avoid saturated fat to protect your heart:” The myth that saturated fat causes heart disease began as little more than a scientifically unsupported marketing strategy for Crisco cooking oil. Most people actually need about 50 to 70 percent of their diet as healthful fats from organic, pastured eggs, avocados, coconut oil, real butter and grass-fed beef in order to optimize their health “When it comes to cholesterol levels, the lower the better, to avoid heart disease:” Cholesterol is actually NOT the major culprit in heart disease or any disease, and the guidelines that dictate what number your cholesterol levels should be to keep you "healthy" are fraught with conflict of interest -- and have never been proven to be good for your health. Meanwhile, bringing your cholesterol levels down too low can have significant health ramifications, from mood disorders and violence to, ironically, heart disease

Names of ingredients that always contain processed free glutamic acid:

Names of ingredients that often contain or produce processed free glutamic acid during processing:

M

Glutamic acid (E 620)2 Glutamate (E 620)

Monosodium glutamate (E 621) Monopotassium glutamate (E 622) Calcium glutamate (E 623) Monoammonium glutamate (E 624) Magnesium glutamate (E 625)

Natrium glutamate

Anything “hydrolyzed”

Any “hydrolyzed protein”

Carrageenan (E 407) Bouillon and broth Stock Any “flavors” or “flavoring” Maltodextrin Citric acid, Citrate (E 330) Anything “ultra-pasteurized” Barley malt Pectin (E 440) Malt extract

Calcium caseinate, Sodium caseinate Yeast extract, Torula yeast Yeast food, Yeast nutrient Seasonings Autolyzed yeast Gelatin Textured protein (1) Glutamic acid found in unadulterWhey protein ated protein does not cause adverse reactions. To cause adverse reactions, Whey protein concentrate the glutamic acid must have been procWhey protein isolate essed/manufactured or come from proSoy protein tein that has been fermented.

Soy protein concentrate Soy protein isolate (2) E numbers are use in Europe in place Anything “protein” of food additive names.

Anything “protein fortified” Soy sauce Soy sauce extract Protease Anything “enzyme modified” Anything containing “enzymes” Anything “fermented” The following are ingredients suspected of containing

Vetsin Ajinomoto Umami

S

or creating sufficient processed free glutamic acid to serve as MSG-reaction triggers in HIGHLY SENSITIVE people:

Corn starch Corn syrup Modified food starch Lipolyzed butter fat Dextrose Rice syrup Brown rice syrup Milk powder Reduced fat milk (skim; 1%; 2%) most things “low fat” or “no fat” anything “enriched” anything “vitamin enriched” anything “pasteurized” Annatto Vinegar Balsamic vinegar certain amino acid chelates (Citrate, aspartate, and glutamate are used as chelating agents with mineral supplements.)

The following work synergistically with MSG to enhance flavor. If they are present for flavoring, so is MSG. Disodium 5’-guanylate (E 627) Disodium 5’-inosinate (E-631) Disodium 5'-ribonucleotides (E 635)

Low fat and no fat milk products often contain milk solids that contain MSG and many dairy products contain carrageenan, guar gum, and/or locust bean gum. Low fat and no fat ice cream and cheese may not be as obvious as yogurt, milk, cream, cream cheese, cottage cheese, etc., but they are not exceptions.

Protein powders contain glutamic acid, which, invariably, will be processed free glutamic acid (MSG). Individual amino acids are not always listed on labels of protein powders. If you see the word “protein” in an ingredient label, the product contains MSG.

common food ingredients that contain high levels of naturally-occurring free glutamate, including tomatoes and tomato juice, grapes and grape juice, other fruit juices, cheeses such as Parmesan and Roquefort, and mushrooms

At present there is an FDA requirement to include the protein source when listing hydrolyzed protein products on labels of processed foods. Examples are hydrolyzed soy protein, hydrolyzed wheat protein, hydrolyzed pea protein, hydrolyzed whey protein, hydrolyzed, corn protein. If a tomato, for example, were whole, it would be identified as a tomato. Calling an ingredient tomato protein indicates that the tomato has been hydrolyzed, at least in part, and that processed free glutamic acid (MSG) is present.

Disodium guanylate and disodium inosinate are relatively expensive food additives that work synergistically with inexpensive MSG. Their use suggests that the product has MSG in it. They would probably not be used as food additives if there were no MSG present.

MSG reactions have been reported from soaps, shampoos, hair conditioners, and cosmetics, where MSG is hidden in ingredients with names that include the words "hydrolyzed," "amino acids," and/or "protein." Most sun block creams and insect repellents also contain MSG. Drinks, candy, and chewing gum are potential sources of hidden MSG and/or aspartame, neotame. and AminoSweet (the new name for aspartame). Aspartic acid, found in neotame, aspartame (NutraSweet), and AminoSweet, ordinarily causes MSG type reactions in MSG sensitive people. (It

G

would appear that calling aspartame "AminoSweet" is industry's method of choice for hiding aspartame.) We have not seen Neotame used widely in the United States.

Aspartame will be found in some medications, including children's medications. For questions about the ingredients in pharmaceuticals, check with your pharmacist and/or read the product inserts for the names of “other” or “inert” ingredients.

Binders and fillers for medications, nutrients, and supplements, both prescription and non-prescription, enteral feeding materials, and some fluids administered intravenously in hospitals, may contain MSG. According to the manufacturer, Varivax–Merck chicken pox vaccine (Varicella Virus Live), contains L-monosodium glutamate and hydrolyzed gelatin, both of which contain processed free glutamic acid (MSG) which causes brain lesions in young laboratory animals, and causes endocrine disturbances like OBESITY and REPRODUCTIVE disorders later in life. It would appear that most, if not all, live virus vaccines contain some ingredient(s) that contains MSG. Reactions to MSG are dose related, i.e., some people react to even very small amounts. MSG-induced reactions may occur immediately after ingestion or after as much as 48 hours. The time lapse between ingestion and reaction is typically the same each time for a particular individual who ingests an amount of MSG that exceeds his or her individual tolerance level.

Remember: By food industry definition, all MSG is "naturally occurring." "Natural" doesn't mean "safe." "Natural" only means that the ingredient started out in nature, like arsenic and hydrochloric acid

the body must balance the blood's pH levels at a slightly alkaline level of 7.365 in order to survive. When a person ingests food to "burn" for fuel, the digestive and metabolic process transforms it into a kind of ash which is either acidic or alkaline. The laws of modern biochemistry further explain that it is not the organic matter of foods (whether the food itself is acidic or alkaline), but their inorganic matter (such as calcium, magnesium, potassium, sodium, sulfur, phosphorous; that is, how they break down in our bodies), that determines either the acidity or alkalinity of this ashy residue.

For this reason, and because all foods in nature contain both acid and alkaline-forming elements according to the Conscious Living Center, balance is either achieved or thwarted as a direct result of the foods we choose to eat. Too many acid-forming foods can have dire consequences for our health, with "acidosis" being a common diagnosis in diabetics, for example. This is because when the nutrients required to maintain this slightly alkaline state cannot be obtained from food, the body will instead draw from its own stores, like the bones or other vital tissues - damaging its ability to repair itself and detoxify heavy metals, thereby making a person more vulnerable to fatigue and illness. And the margin for error is small. Even an only slightly acidic pH of 6.9 can actually lead to coma and death.

delicious with just a small amount of healthy, homemade sauce like pesto. Choose from broccoli, cabbage, cauliflower, Brussels sprouts and the like.

3. Leafy greens These include kale, Swiss chard, turnip greens and spinach - of which spinach may in fact be the best pick. Known especially for its rich vitamin K and folate content, spinach is also packed with vitamins, minerals, phytochemicals, antioxidants and fiber, helping to improve digestion and even vision.

4. Garlic A true miracle food, garlic appears at the top of innumerable lists of foods that encourage overall health, and alkaline-forming food is no exception. Among its other benefits are its ability to promote cardiovascular and immune health by lowering blood pressure, cleansing the liver and fighting off disease.

Of course, the ultimate goal is balance. Eating too many alkalizing foods can lead to its own fair share of complications over time, but the risk of this is seemingly less likely, given the current sorry state of today's highly addictive consumerist diet. To As part of a family of potent, tropical peppers which contain combat the effects of such a diet, here are six of the most alkaenzymes essential to endocrine function, cayenne is among the line-forming foods to work into your everyday meals: most alkalizing foods. It is known for its antibacterial properties and is a rich supply of vitamin A, making it a helpful agent in fighting off the harmful free radicals that lead to stress and illness.

5. Cayenne peppers (capsicum)

1. Root vegetables

Due to the healing "yang" nature of these foods in traditional Chinese medicine, and their tendency to be more rich in minerals than many other vegetables, it may be safe to say that you can't get enough of them. Look for radishes especially (black, red or white), as well as beets, carrots, turnips, horseradish and rutabaga. Ready to eat after steaming for just 15-20 minutes, root vegetables will help you feel both satiated and better grounded.

2. Cruciferous vegetables These are the veggies we all know and love, made even more

6. Lemons Lemons may be the most alkalizing food of all. As a natural disinfectant, it can heal wounds while also providing potent and immediate relief for hyperacidity and virus-related conditions, as well as coughs, colds, flu and heartburn. Lemon also works to energize the liver and promote detoxification.

So it can't hurt to think twice about what's on your plate at your next meal, but not doing so might. Just applying that age-old motherly advice to "eat your vegetables" can be a solid first step in achieving better health.

http://www.acidalkalinediet.com/ Alkaline-Foods-Chart.htm

http://articles.mercola.com/sites/ articles/archive/2010/09/11/alkalinewater-interview.aspx Remember, there is no one-size-fits-all nutrition plan that works for everyone, which is why Nutritional Typing is so helpful. Determining your nutritional type will help you narrow down the foods that are best for YOUR body’s individual chemistry. A diet that makes one person “acidic” may make another person “alkaline,” so there is no one single universal food list for perfect pH.For example, protein types can “over -alkalize” their systems by consuming too many dark green vegetables, which can worsen rather than improve their health, in spite of the many beneficial phytonutrients in leafy greens. (I am very familiar with this mistake as it’s one I made prior to understanding nutritional typing!) I want you to be aware of just how important it is to understand your body at a deeper level. Your body is a complex, multifaceted biochemical system that is unlikely to respond well to shot-in-the-dark treatments, like alkaline water.

As far as I’m concerned, one of the most important things you must do when embarking on a journey towards better health (which we all should be doing!) is to get into the mindset of eating to live, not living to eat. There’s a big difference.

I believe that food is medicine, and you can live a good healthy life by simply giving your body the nutrients it needs to perform optimally.

For instance, if the embers are slowly burning out between you and your partner, instead of reaching for some little blue pills, why not make some changes in your diet to ensure that one or both of you aren’t lacking in some of the “romantic” nutrients?

There are special blends of vitamins you can get at the health food store that are supposed to ramp up your intimate life, but here’s a shortlist of nutrients responsible for libido: • Vitamin A • B vitamins (especially B1, B3 and B6) • Vitamin C • Vitamin D • Vitamin E • Magnesium • Folate • Selenium • Zinc • Fatty Acids • Fish oil

Sexy Foods These minerals and vitamins should be a part of our diet anyway. To get them, you need to eat a wide range of dark leafy greens, lean meats, shellfish (oysters, anyone?) and lots and lots of fish.

In addition to these vitamins and minerals, gingko is an herb that may restore lost libido and saw palmetto is a plant extract that can awaken desire.

There’s a reason why certain foods have a reputation for being sexier than others! In addition to those raw oysters, try adding the following foods into your diet for a better romantic life: • Figs • Asparagus • Garlic (This one takes a month or so of daily doses in order to work so add raw garlic to everything!)

• Chilies • Avocados • Chocolate • Watermelon • Strawberries • Red wine

Caprese Salad Skewers

and Stackers (with Asparagus) Appetizer, dip, spread salad, caprese, tapenade tomato, cheese, olives

Appetizer, harvest, baked, brie, brie, pastry, puff, cranberries, pecans,fig

Southwest (Artichoke) Dip 2 Tbs Butter (melted) 1 leek, diced (or scallions) 7 oz Gertie’s Artichoke Tapenade 1 C Parmesan Cheese 3 Tbsp Sour Cream (or mayo) Combine ingredients and bake at 350F for 30 min or until browned.

AVOCADO CHICKEN SALAD No mayo!.. Avocado Chicken Salad: 2 or 3 boneless, skinless chicken breasts,1 avocado,1/4 chopped onion, juice of 1/2 a lime, 2 Tbsp cilantro,salt and pepper, to taste. Cook chicken breast until done, let cool, and then shred. Mix with all other ingredients.

And enjoy!!

avocado, chicken salad, sandwich, dip appetizer, artichoke hearet, spread, appetizer, tapenade

Parsley is a key ingredient in several Middle Eastern salads such as tabbouleh. Persillade is a mixture of chopped garlic and chopped parsley in French cuisine. Gremolata is a traditional accompaniment to the Italian veal stew, ossobuco alla milanese, a mixture of parsley, garlic, and lemon zest.

Parsley is the main ingredient in Italian salsa verde, which is a mixed condiment of parsley, capers, anchovies, garlic, and bread soaked in vinegar. It is an Italian custom to serve it with bollito misto or fish.

Using your food processor blend all ingredients until smooth adding oil slowly at the end. Great with all kinds of raw cut up veggies.

Parsley is a source of Flavonoid, and Antioxidants (especially luteolin), apigenin,[15] folic acid, vitamin K, vitamin C, and vitamin A. Half a of tablespoon (a gram) of dried parsley contains about 6.0 µg of lycopene and 10.7 µg of alpha carotene as well as 82.9 µg of Lutein+Zeaxanthin and 80.7 µg of beta carotene.[16] Excessive consumption of parsley should be avoided by pregnant women. It is safe in normal food quantities, but large amounts may have uterotonic effects.[17]

John W. Jett - WVU Extension Service - Horticulture Specialist

coumarins also may interfere with the germination of the parsley itself.

Parsley, Petroselinum crispum, is a member of the family Umbelliferae. Also included in this family are parsnip, celery, dill, carrot, lovage, and a number of other well-known herbs and vegetables. The name "Petroselinum" is derived from the Greek word "petros" which means "stone," referring to the plant's habit of growing in rocky places. "Selinon" was the Greek word for parsley in ancient history.

With furanocoumarins in mind, some of the superstitions surrounding parsley planting don't seem so outlandish. The differences in the number of visits to the Devil that seeds were said to make might very well have reflected the variation in germination time due to local differences in soil moisture. As for male heads of households waiting for Good Friday to plant the seeds, ostensibly to propitiate the Devil, it's a sound idea in any case to plant in late March or early April, when the spring showers are plentiful.

Parsley garnishes platters containing everything from burger to filet mignon. It is a common sight today and inspires no great emotions. However, there was a time when the sight of it was enough to rout an entire army. According to Plutarch, a Roman historian who lived during the first century AD (ca. 46-119), an ancient Celtic ruler with a pitifully underequipped militia exploited the Greeks' fear of parsley by sending hundreds of asses blanketed with parsley to greet the advancing Greek troops. At the sight of the parsley, the superstitious Greeks turned and fled, and the Celtic kingdom was spared an invasion.

Soaking the seeds overnight will reduce to some extent the monthlong germination period. Seeds should be thinly distributed and planted no more than one-half inch to one inch deep, and seedlings can be thinned to approximately six to eight inches apart when they are an inch high. Some people like to mix in seeds of a plant that germinates rapidly--radish, for example--so that the row isn't inadvertently trampled or replanted during the month-long wait for seedlings to appear.

Once parsley is mature, picking the outer leaves first guarantees that the plant will keep growing. Parsley overwinters beautifully; the frozen plants can be dug out of the snow and thawed for use, although the plain-leaved varieties survive the freezes better than the curly leaved varieties. A biennial, parsley will flower and set "The Greeks' fear stemmed from parsley's long association with death. According to legend, the plant first sprouted in the seed if left undisturbed during its second year of growth. Perhaps blood of Archemorus, the old fertility king, whose very name due to its furanocoumarin content, parsley is rarely bothered by means "forerunner of death." Wreaths of parsley were laid on insects. One notable exception is the black swallowtail caterpillar (Papilio polyxenes), which perversely eats only plants that contain Grecian tombs; the expression De'eis thai selinon, "to need furanocoumarins. The black swalltail caterpillar is seldom numeronly parsley," was a euphemistic expression equivalent to "one foot in the grave." Throughout the centuries, the associa- ous enough to cause much damage and is easily controlled by spraying with diazinon, carbaryl (Sevin), or Bacillus thuringiensis, tion lingered on, changing to suit the deities of the day. The Romans dedicated the herb to Persephone and to funeral rites; or by handpicking. tradition held that it grew in abundance on Ogygia, the death island of Calypso; and early Christians consecrated it to Saint Parsley, then, is hardly a devilish herb. On the contrary, a good source of vitamins A and C, high in calcium, niacin, and riboflaPeter, guardian of the gates of heaven." vin, and invaluable in seasoning and garnishing, it is today re"Parsley's long association with death led naturally to an asso- garded in some kitchens as a godsend. Modern phytochemistry has lent credence to the substance of the superstitions--the erratic naciation with evil, a fact that did not increase its popularity among medieval home gardeners. Dire consequences awaited ture of germination and the importance of planting time--but has replaced fear and ignorance with plant chemistry. There are, howthose who were not fully aware of its powers. Virgins could ever, a few mysteries remaining. Not even furanocoumarins can not plant it without risking impregnation by Satan; a male head of household could plant it safely only on Good Friday, account for the difficulties medieval virgins encountered while so that the Devil might have his share with impunity. Germi- planting parsley. nation was slow because the seeds had to travel to hell and back two, three, seven, or nine times (depending on sources) before they could grow."

Dr. Berenbaum, University of Illinois Entomology Department head, stated in her article:

Parsley is slow to germinate, and it does germinate inconsistently, requiring anywhere between three and six weeks. Even today, the germination of parsley seeds seems a bit mystical. Recommendations frequently encountered on the back of seed packages or in gardening catalogs include washing or soaking the seeds in water before planting. A scientific study of the chemistry of parsley seeds provides some insights not only into the utility of washing or soaking the seeds before planting, but also into the superstitions and beliefs of medieval gardeners.

Parsley contains chemicals called furamocoumarins in the seed coat. Because furanocoumarins prevent weed seeds from germinating, the home gardener won't have to weed parsley quite as often as other plants. But there is a complication--the same furano-

Homemade Mozzarella Sticks 

12 Cheese sticks



1 egg



2 tbsp of flour



5 tbsp of bread crumbs



2 tbsp of parmesan cheese



A dollop of olive oil, or cooking spray

Preparation Cut the cheese sticks in half, making 24 slices, then freeze the slices in the freezer until completely frozen Beat the egg in a small bowl. Use a separate bowl to combine the bread crumbs and parmesan cheese To bread the cheese sticks: First dip the frozen cheese stick into the flour, then into the egg, then into the bread crumb mixture Once all of the 24 sticks are coated, place them on a baking sheet covered with aluminum foil coated with a few drops of olive oil or sprayed with cooking spray (this will keep cleanup to a minimum, and keep the sticks from sticking!)

Bake in the oven at 400 degrees for about 4 minutes, or until crisp. They need to be watched closely so they don’t melt completely!

Roasted Chickpeas 2 cans (14 oz each) Chickpeas 1 1/2 tbsp olive oil 3 tsp spice mix (recipe below) Spice Mix 2 tsp sugar 1 1/2 tsp ground cumin 1 1/2 tsp sweet paprika 1 tsp cayenne pepper 1/2 tsp garlic powder 1/2 tsp ground allspice (optional) 1/2 tsp salt Preheat the oven to 425 degrees.

Drain and wash the chickpeas. Place the clean chickpeas on a layer of paper towels and gently rub the tops of them with another paper towels. Some of the skins will peel away. *You can trash them, or bake them for an extra crispy little treat. I love burnt foods, so I liked the burnt skins along with the toasted chickpeas.

You want to get the chickpeas as dry as possible.

While the chickpeas are air drying further, make the spice mix. Pour all of the spices into a bowl and mix well. *This recipe will not use all of the mix, so reserve the excess for later.

Place the clean and dry chickpeas in a bowl and toss them with the olive oil. Once coated with oil, sprinkle on the spice mix to taste.

Place the seasoned chickpeas on a lined cookie sheet (I used a Silpat) and put the sheet in the oven for 40-60 minutes.

Mix them around about half way through.

Carefully watch the chickpeas at the end as they can quickly burn. Once done, the chickpeas will be browned and crunchy. As the chickpeas cool they will become even crunchier.

*I took them out of the oven when they were firm, and almost crunchy while still hot. Once they cooled they became SUPER crunchy, almost like a corn nut. Deeeeelicious!

Snack, beans, parsley, garbanzo, dip, herbs, appetizer, spread, vegan, vegetarian, paleo

Mike’s Easy-Bake Donuts

 

2 cups flour 1/2 cup sugar



1 teaspoon salt



1 tablespoon baking powder



1/4 teaspoon cinnamon



1/8 teaspoon nutmeg



2 tablespoons melted butter



1/2 cup milk



1 egg, beaten



1 quart oil for frying



Optional: powdered sugar or cinnamon /sugar mixture

For draining doughnuts, prepare a place with either newspapers or a brown paper bag. Top those with paper towels. Either flour clean kitchen counter or bread board for kneading doughnuts. Prepare a shallow bowl or plate with an inch of flour.

Heat oil in deep fryer to 375 degrees F. Sift flour, sugar, salt, baking powder, cinnamon and nutmeg. Mix in butter until crumbly. Stir in milk and egg. With floured hands, lightly knead the smooth dough. Turn onto area prepared with flour. Pat dough into 1/4 inch thickness. Dip either doughnut cutter or two biscuit cutters (one 1-inch and one 3 or 4-inch) in flour. Use to cut-out doughnuts. Carefully drop doughnuts into hot oil, only a few at a time. Fry, turning once, for about 3 minutes or until golden brown. Drain on prepared paper towels. Sprinkle with powdered sugar or cinnamon-sugar mixture.

As you know, this is the important part.

If you do not do what it says, it WILL NOT taste like you remember it.

Add:   

1 egg 1 TBSP Butter Splash of vanilla

Donuts,doughnuts,breakfast, Mike, Dad, small appliance

Roasted Garlic Pop the pan into your preheated 350-degree oven. Roast for 30-45 minutes. Start checking the garlic after 25 minutes or so (remember: you don’t want those tips to burn).

Or wrap in foil.

Vegetable, cauliflower, steaks, roasted, baked, garlic,

Roasted Cabbage 1 tsp olive oil (5g) 2 tbsp real bacon bits (14g) 2 tbsp lemon juice 1 tbsp worcestershire sauce 1/4 tsp kosher salt 1/4 tsp ground black pepper (to taste) 1 Medium Head of Cabbage Preheat oven (or grill,) to 425 degrees.

Mix the olive oil, bacon bits, lemon juice, worcestershire sauce, salt and pepper to make the marinade.

Prepare the cabbage. Rinse it under water and remove any yucky loose leaves. Cut the head in half on the core, then cut the halves in half again……to make quarters.

Lay each wedge on a sheet of aluminum foil large enough to wrap it up in. Spoon about 2 tbsp of the marinade on top making sure to get it in all the nooks and crannies.

Wrap each wedge and bake for 20-30 minutes.

I say 20-30 because they will continue to cook once you pull them out and I like mine still crunchy. So I let them sit for a little while pull them out around the 20 minute mark. However, some like to cook them up to an hour for softer cabbage.

The wedges reheat wonderfully in the oven or the microwave!

Preheat oven to 375° Chop a head of broccoli (rinse, and make sure completely dry before preparing!)

Mince 2-3 cloves of garlic Put broccoli, garlic, 2 tbsp. olive oil, and a few shakes of salt and pepper in a ziploc bag.

Shake it up!!

Spread out on baking sheet, place on top rack, and bake for about 30 minutes.

Cabbage, vegetable, roasted, foil, bacon, broccoli, foil

Prep and Cook Time: 15 minutes 2-3 medium carrots (2 cups peeled and shredded)

          

1/2 cup raisins 1/2 cup chopped fresh or canned pineapple 1 TBS chopped cilantro Dressing 2 TBS canned coconut milk 1/4 tsp turmeric 1/2 TBS honey 1 tsp orange zest 1 TBS fresh lemon juice 1 TBS extra virgin olive oil salt and white pepper to taste

1. Blend all dressing ingredients together in blender adding olive oil a little at a time at end.

2. Shred carrots in food processor or use a hand grater, which will take a little more time. Depending on how big they are, it will take about 2 or 3 carrots.

3. Mix carrots with raisins and pineapple, and toss with desired amount of dressing. Stir in chopped cilantro.

Serves 4

Makes Leftover Ingredients: -Canned Pineapple, -Orange, -fresh cilantro, -canned coconut milk

vitamin C14.2%

vitamin A133%

—-Salsas? Fruit Salad? Thai-flavored___?

Calories (145)8%

This wonderful Asian-flavored salad has great flavor and provides great nutritional value. One serving provides 123% of your daily value (DV) for vitamin K, 59% DV for vitamin C and 24% DV for vitamin A. All of this for a mere 42 calories. Enjoy!

1.

Slice cabbage and mince garlic and let them sit for 5 minutes to bring out their health-promoting properties.

2. Heat 1 TBS broth in a large stainless steel skillet. Healthy Sauté cabbage, scallion, garlic, and ginger over medium heat for 3-4 minutes stirring frequently.

3.

     

6 cups thinly sliced green or Savoy cabbage 1/2 cup chopped scallions 1 TBS minced garlic 1 TBS minced fresh ginger 1 TBS chicken or vegetable broth 1-1/2 TBS soy sauce



1/2 TBS rice vinegar



salt and white pepper to taste

Salad, carrot, raisin, side dish, vegetable, fruit, cabbage, ginger, Asian

Add soy sauce, rice vinegar, and season with salt and pepper to taste.

Belgian endive also contains thiamin, riboflavin, niacin, vitamins E&K, manganese, potassium, calcium, iron, zinc, phosphorous, magnesium, copper, iron, omega-3 and choline.

Those are some serious nutrients delivered by such an uncommon veggie!

Belgian endive makes a great addition to salads and appetizers. When cooked, endive has an interesting texture and a more mellow flavor than it does when it’s eaten raw.

Try cooking Belgian endive as a side dish by searing, sautÊing, steaming, baking or stir frying it. Or, serve smoked salmon or caviar on raw leaves for a pretty hors d’oeuvre.

At the market, look for Belgian endive with crisp yellow and white leaves. When you get your Belgian endive home, store it in a dark, cool place. Ideally, you should wrap it in paper towel inside a bag in the fridge. Wash only when ready to use, and eat it up within three days if possible.

Select endives that are smooth and white with yellow tips with leaves that are closed at the tips.

8

whole heads of Belgian Endive

2

1/2

tablespoons butter tablespoons lemon juice teaspoon salt

1

tablespoon suga

3

Keep endives dry. Wipe with a paper towel or cloth if necessary.

Slice off about 1/8th inch from the stem end. Then, with a paring knife, cut a cone shape about 1/2-inch deep from the stem end.

Vegetable, endive

Lightly saute the Belgian Endives in butter in a shallow pan, over a hot fire.

Turn the Belgian Endives after one and half minutes to saute both sides.

Add the other ingredients. Cover the pan and let simmer for about 25 minutes. Braised Belgian Endive enhances the taste of the accompanying main course. Serve Braised Belgian Endive with red meat, veal, poultry, game.

Spicy Lacto-Fermented Carrots {adapted from One Simple Change} Ingredients:

     

5 – 6 carrots 5 -6 cloves of garlic 1/2 teaspoon crushed red pepper 1 tablespoon sea salt 1 tablespoon your favorite fresh herb, I used oregano filtered water Sterilize a large glass jar with a lid. I used a 24 ounce wide mouth mason jar. Set this aside.

Scrub and/or peel your carrots. Quarter them and place them in the jar.

Combine your sea salt and 1/4 cup warm filtered water, stir to dissolve.

Pour this liquid into the jar. Then throw in your peeled, whole garlic cloves, crushed red pepper and herbs. Fill the jar up with filtered water.

Make sure all the carrots are covered with water, but allow at least 1 inch of space between the water line and the top of the jar.

Seal with the lid and allow your carrots to sit at room temperature for 24 days. Your brine may cloud, don’t worry this is completely normal.

Enjoy right away or store in the refrigerator for up to 3 weeks.

Vegetable, carrot, fermented, probiotic, zucchini, parmesan, herbs

Brown Butter

(Beurre noisette)

Simmering whole butter until all its water bubbles off and its protein solids separate accomplishes several key improvements. It allows the butter to sit at (tropical) room temperature much longer without turning rancid. It significantly increases the butter’s smoke point to allow high-heat cooking. And it transforms the milks sweet flavor, adding deep, nutty, caramel tones. Indians call it ghee, while the French call it beurre noisette, or hazelnut butter for its rich color and flavor.

You need just five or ten minutes to make browned butter. Melt good-quality, unsalted butter in a small, heavy pan over medium heat. (A lighter colored pan will allow you to judge more easily the color of the butter as it cooks.) Continue cooking it through the foamy bubbling stage, while all the water evaporates off. Reduce the heat if you want to give yourself some extra buffer time, especially if this is your first time browning butter. As the bubbles subside, swirl the pan occasionally and keep an extra close eye on the butter. The protein solids will sink to the bottom. When they turn light brown, transfer the hot butter immediately to a heat-proof bowl. Be sure not to scorch the butter, as blackened protein will taste sharply acrid, not pleasantly nutty. It will darken a little more as it cools.

For frying or long storage, be sure to separate the milk solids: skim off any remaining foam and spoon or pour off the oil while still liquid, leaving behind the darkened protein at the bottom of the bowl.

Turkish Coffee Turkish coffee is famed for the way it is made. It is prepared in an ibrik, a small coffee pot that is heated. Sugar is added during the brewing process, not after, so the need for a serving spoon is eliminated. Cream or milk is never added to Turkish coffee, and sugar is optional. It is always served in demitasse cups.

In some regions, your fortune is told by the placement of the coffee grinds left in the cup!

   

1 cup water 1 tablespoon of extra finely ground coffee (powder consistency) 1/8 teaspoon ground cardamom, or 1 cardamom pod sugar (optional)



Bring water and sugar to a boil in ibrik. If you do not have an ibrik, a small saucepan will work.



Remove from heat and add coffee and cardamom.

Return saucepan to heat and allow to come to a boil. Remove from heat when coffee foams.



Again, return to heat, allowing to foam and remove from heat.



Pour into cup, and allow to sit for a few minutes for the grounds to settle to the bottom of the cup. Cardamom pod may be served in cup for added flavor.

Turkish Coffee Tips 

Turkish coffee must always be served with foam on top.

 If you can't find finely ground Arabic coffee, you can purchase a bag of coffee at any coffeehouse and ask them to grind it for Turkish coffee. You need to have a powder-like consistency. 

Do not stir after pouring into cups; the foam will collapse.



Always use cold water.

Chocolate Chai           

4 cardamom pods 3 thin slices fresh gingerroot 2 cinnamon sticks (3-inches each) 2 cloves 1/2 teaspoon anise seeds 1/2 teaspoon black peppercorns 1/2 vanilla bean 4 black tea bags 1 tablespoon Dutch-processed cocoa powder 2 cups of fresh, natural soy milk 1/4 cup dark brown sugar

On a cutting board, whack the cardamom pods with the side of a heavy knife to crack the pod. Whack the ginger slices to bruise them. Place the cardamom and ginger in a medium saucepan. Add the cinnamon, cloves, anise seeds, peppercorns, and vanilla. Pour in 2 cups cold water. Over medium heat, bring to a boil, reduce the heat, and simmer the spices for 3 minutes. Cover the pot, and remove it from the heat. Steep the spices for 15 minutes.

Whisk in the cocoa until it dissolves completely. Add the tea. Return the pot to the stove, over medium heat, and bring the liquid back to a boil. Add the soy milk.

Mix in the sugar. When the chai is hot, pour it through a strainer into individual mugs or a large pitcher, and serve.

Café mocha, chocolate, hot, coffee, ruby, red, spiced, cider, Zinger, tea, cranberry, ginger, glacier, chocolate, chai, spices, tea

Lindsay’s Stone Coffee “The first point is that you take a stone which has never seen either sunset or sunrise, a stone lying at the feet of trees not less than 100 feet high. It must have lain there not less than 4000 years and listened to the music of a waterfall. That is the important point. Any decent coffee beans ground in any kind of clean grinder will do. A pot that has seen more than one continent is preferred.

You then cut a square piece of white mosquito net sufficient to hold the coffee and the stone. Tie up carefully like a plum-pudding, but leave seven or eight inches of string attached to it so that you can pull the coffee sack up and down at will. Vachel in this matter of coffee is a complete immersionist.

The coffee must go right under.

It is prepared, moreover, in silence and without fear of flame and smoke. The pot stands on a funeral pyre, and is allowed to lift its lid several times before a hand swathed up in a towel darts in to rescue it.

We pour it out into our tin cups. It is black, it is good, it has a kick like a mule; it searches the vitals and chases out the damps; it comforts the spine and gives tone to the heart.”

Camp of a 1909 botanical survey at the wall of Sperry Glacier.

(Mt. Edwards in the background.) Morton J. Elrod photo.

Excerpted from “Tramping with a Poet in the Rockies,” Stephen Graham, 1922

FLY-Lady’s Cafe Mocha 1 cup of instant coffee, I like Tasters Choice best 2 cups of Nestles NESQUIK 3 cups of Carnation Instant Milk I have tried other brands and they don't taste as well.

To make your cup of Cafe Mocha; boil your water, pour into your cup and add 3 tablespoons to your cup. If you have a big mug you will have to adjust the number to tablespoons you add to it. I like mine creamy.

Stone, coffee, Glacier

2 cups whole milk 1 tablespoon light brown sugar 4 1/2 ounces bittersweet chocolate, such a Lindt, chopped 1/2 teaspoon pure vanilla extract 1/8 teaspoon ground cinnamon Smallest pinch cayenne pepper Long cinnamon sticks for stirrers, optional Place the milk and sugar in a medium saucepan and bring to a simmer. Off the heat, stir in the chocolate, vanilla, cinnamon, and cayenne pepper with a wooden spoon and allow to steep for 3 minutes. Reheat the hot chocolate over low heat until it simmers.

Strain the chocolate into a measuring cup and pour into mugs. Stir with cinnamon sticks, if desired.

You can find tablets of Mexican chocolate in the international aisle of the supermarket. It’s mixed with various spices, and sugar, and has sort of a grainy texture when you cut into it. The licorice flavored star anise is common in Eastern cuisines, but here it’s more of a specialty spice. Keep an eye out for it, but if you can’t find it, don’t worry, just use the cinnamon. I’ve talked a lot about masa harina, the finely ground corn meal made from lime treated hominy. Your should find it either in the International aisle, or with the grains and flours. Don’t substitute corn meal, that won’t work.

Chocolate Atole ~~~ slightly adapted from the Muy Bueno Cookbook 2 servings 1 1/2 cups water 1 cinnamon stick 1 anise star



Bring the water, cinnamon stick and anise to a simmer in a saucepan. Turn off the heat and let steep for 10 minutes.

1/8 cup masa harina 1 cup whole milk 1 tablet Mexican chocolate (about 3 oz) 1/4 cup brown sugar





Remove the spices and turn the heat back on under the saucepan. Whisk in the masa harina, and when it is combined, add the milk, chocolate and sugar.

Cook for about 10 minutes over medium heat, whisking often. The mixture will come to a boil and thicken, When it is thick and smooth, pour in mugs. You will need a spoon!

http:// www.muybuenocookbook.com/ recipes/

Mexican chocolate is truly a special ingredient because of how versatile it is. You can melt it with milk and spices for a warming cup of hot chocolate or use it in savory dishes such as a traditional mole. But did you know that there’s a lot more to Mexican chocolate other than the fact that it comes from Mexico?

Mexican chocolate is traditionally made in discs with dark cacao beans that are ground in stone mills with sugar, cinnamon, and other assorted spices giving the final product a grainy texture and distinctive complex flavor.

The uniqueness of this type of chocolate is as much about the production process as it is about the origin of the beans. We’re used to smooth, creamy chocolate but Mexican chocolate has a complex texture and flavor that makes it unlike anything else. You should be able to find the widely distributed Ibarra brand in your grocery store but we prefer the handmade, artisanal chocolate from Taza in Boston.

Work in a French Press?

The Spanish drink it for breakfast. They also dunk their churros in it. You can add a teaspoon of espresso powder, cinnamon, or vanilla to it. I like mine simmered with a vanilla bean. The flavor will also vary depending on the cocoa powder you use. You can, of course, also make it with shaved chocolate, or authentic Spanish chocolate called Taza which you can buy here or here if you can’t find it in a local market. I used the cocoa powder I had on hand, Ghirardelli.

Castillian Hot Chocolate

(from The Vegetarian Epicure book two) 1/2 cup unsweetened cocoa powder 1 cup sugar 2 Tbsp + 1 tsp cornstarch 1/2 cup water 4 cups whole milk In a pan mix the cocoa and sugar together. Dissolve the cornstarch in the water and add it to the pan, stirring together to make a paste. Heat the mixture, and with a whisk pour in the milk. Heat over medium heat, whisking often, until the cocoa comes to a simmer. Continue to heat and stir until the cocoa becomes thick and glossy. The color will deepen as it thickens.

Pour into large mugs and enjoy

Unlike typical chocolate bars, Mexican chocolate is a tad rough and a bit gritty and not often eaten whole. It is usually melted in water or milk to make Mexican hot drinks, or used to bring authentic flavor to mole sauce.

Flavored with cinnamon, almonds, vanilla, and sometimes Champurrado is a very popular drink during Dia de los Muertos (Day of the Dead) and Las Posadas during Christmas season. I like the hint of corn after the initial taste of chocolate on my taste buds. chile, this sweet chocolate is available in Latin markets or in the Latin food aisle. Here are 11 seductive chocolate recipes made with authentic Mexican tradition.

Beverage, Mexican hot chocolate, chai, spices, champurrado, atole

Chai-co-latte!

Macacino –or— Haute Chocolate Raw Cacao: one of the best sources of magnesium found in nature, in addition to containing high amounts calcium, zinc, iron, copper, sulfur, and potassium. Cacao contains many chemicals that enhance physical and mental well-being, including alkaloids, proteins, magnesium, and beta-carotene.

Ginger: aids digestion; decreases arthritic swelling; destroys bacteria and viruses; lowers blood pressure; aids circulation.

Cinnamon: aids digestion, relieves nausea, vomiting, diarrhea; has antiseptic properties; beneficial for the heart, lungs, and kidneys; aids insulin’s ability to metabolize blood sugar.

Cayenne: reduces inflammation, relives pain, reduce blood cholesterol, clears congestion, boosts the immune system, prevents stomach ulcers, lowers risk of Type 2 Diabetes.

And of course, there is the maca…

Get your Maca on!

Maca is a root that has been grown for over 2,500 years high in the Peruvian Andes – it is in fact the highest-altitude crop on earth. The conditions in which maca grows are extremely harsh, and the plant needs to be incredibly resilient to survive and thrive. Although it resembles a large radish, maca is a member of the cruciferous family of plants (just like broccoli, cabbage, kale etc).

Maca is an “adaptogen” meaning it has the ability to balance and stabilize the body’s hormonal, nervous and cardiovascular systems. For this reason it is particularly effective for improving libido. Maca also has the ability to help us cope with stress, and stabilize our moods and energy. Boasting 31 minerals and trace elements, maca is a nutritional powerhouse and a stress-relieving, healthy addition to many foods.

The flavour of maca is kind of malty and sweet. Some people taste vanilla and butterscotch as well, but most would agree that it is quite strong and can be overpowering if used frivolously. I find taking maca in creamy foods like smoothies, or with yogurt and muesli most appealing. Start with small quantities, like one teaspoon, and work your way up to more. Remember that taking a little maca every day is better than taking a lot at one time once in a while.

Superfood Haute Chocolate Serves 1

2 Tbsp. raw cacao powder 2 tsp. maca powder 1 Tbsp. coconut sugar pinch sea salt pinch cinnamon powder pinch cayenne pepper pinch ginger powder small piece vanilla bean, scraped (optional) 1 ½ cups milk of your choice or water

Is interesting, no?

1. Boil water or warm milk on the stove and let cool slightly. If using raw nut milk, do not heat above 118°F/42°C. 2. Whisk in dry ingredients. Serve immediately with a cinnamon stick, if desired.

Chocolate, beverage, maca, spices, functional food, m y new roots

Not just for warming up Chai is a centuries-old beverage originating from India. In fact, the word chai, is the generic word for “tea” in Hindi, where as in the west we are referring to “masala chai” or spiced tea, when we ask for this beverage at a café.

There is no fixed recipe or preparation method for masala chai, so where ever you drink this beverage in the world, chances are it won’t taste the same way twice!

The health benefits of chai are numerous, considering the many spices it is made of. Below is a list of the spices I have included in my personal version of masala chai, and their medicinal qualities.

Ginger: aids digestion; decreases arthritic swelling; destroys bacteria and viruses; lowers blood pressure; aids circulation.

Cardamom: aids digestion and remedies gas, relieves asthma and bronchitis; stimulates the appetite.

Black pepper: aids digestion, remedies gas; has antioxidant and anti-bacterial qualities.

Fennel: aids digestion, and kidney and bladder function; relieves asthma, bronchitis, coughs, nausea; prevents gas; good for treating food poisoning.

Cloves: aids digestion; kills intestinal parasites; relieves abdominal pain; has anti-inflammatory effect on rheumatic diseases.

Cinnamon: aids digestion, relieves nausea, vomiting, diarrhea; has antiseptic properties; beneficial for the heart, lungs, and kidneys; aids insulin’s ability to metabolize blood sugar.

Star anise: aids digestion; relieves cough, bronchitis, and asthma; good for treating rheumatism.

Licorice root: relieves asthma; has many anti-depressant compounds; relieves cold and flu symptoms, coughs; relieves dandruff and psoriasis; aids gingivitis and tooth decay.

Masala Chai Concentrate (use spices to your own taste, and use what is available to you) Ingredients: 5-6 inches fresh, grated ginger root ¼ cup whole cardamom pods 1/8 cup whole, black peppercorns 1/8 whole fennel seeds scant ¼cup whole cloves 8 cinnamon sticks 2 star anise 2 sticks licorice root 3 ½ liters fresh water Directions (and how to make Chaice Cubes!): 1. Place all ingredients together in a large pot.

2. Bring to a boil and then simmer with the lid off until the water level is reduced by a few inches (expect this to take 1 ½ – 2 hours) 3. Separate liquid and solids by straining the pot contents through a sieve into a measuring cup or bowl with a spout.

4. Pour strained liquid into ice cube trays to freeze, or into sterilized jars/bottles for refrigeration (concentrate will last for 2 weeks in the fridge) To make Chai Tea with Masala Chai Concentrate: 1. Warm milk (dairy, soy, rice, oat, nut) in a saucepan on the stove and toss in a few chaice cubes! Or pour in some of the refrigerated concentrate (use an amount that suits your taste).

2. When mixture is very hot, add a black tea leaves, or a bag of your favorite black tea. Steep for indicated amount of time. Alternatively, you can drink the warmed chai concentrate and milk without tea, as I prefer, since it is caffeine-free (it’s just as delicious!)

3. Add honey, maple syrup or agave nectar to sweeten (this is an important step as it brings out the flavours of the spices). Sip slowly, warm up and smile.

Chai, tea, spices, ethnic, make ahead, gift, concentrate, beverage, my new roots

The Fire Hydrant

(left) - 3-4 8oz glasses throughout the day

filtered water 1 slice lemon 1 pinch cayenne pepper Other than getting 7-8 hours of sleep a night, staying hydrated is the most important thing you can do to help keep your body functioning at optimum levels. So this drink is just water with a squeezed lemon slice and a pinch of cayenne pepper. The lemon not only tastes good, but is also super alkaline* which helps your body maintain a healthy pH level. The cayenne pepper helps raise energy levels naturally and provides protection for your heart by helping to maintain proper cardiovascular movement throughout the body. Combining this with 4-5 glasses of regular water will bring you up to your recommended 8 glasses of water per day! *For an explanation of lemons' miraculous transition from acidic outside of the body, to alkaline once ingested, visit this link: http://phbalance.wikispaces.com/Lemons+Alkaline%3F

The Quick Fix

(center) - as needed, during the day

(I don't recommend drinking it at night as it might keep you up) hot water 1 1/2 - 2 tsp honey (to taste) 1 inch of fresh ginger root 1/4 tsp ground cardamom 1/4 tsp tumeric Cut off two thin slices of ginger and place in your cup or mug.

Use a garlic press to juice the remaining ginger into your mug.

Add both spices and fill your mug with hot water and stir.

This is the closest thing I found to a non-caffeine/refined sugar pick me up! And I find it pretty delicious. Ginger speeds up metabolism and increases circulation. It also aids in the digestive process which can help stave off the post lunch coma that contributes to the afternoon slump.

Turmeric, a cousin of ginger, also helps speed things up in the body, including energy levels! And Cardamom has long been valued medicinally for its ability to increase circulation and improve energy. Honey is mother nature's equivalent of an energy shot and is one of the best kinds of sugars for your body.

The Heavy Lifter

(right) - 1 glass in the morning

1 ripe banana 1/4 cup raw almonds or 2 tbsp almond butter 1 scoop of high quality whey protein powder (low sugar content) 2 washed kale leaves 1/2 cup plain yogurt 1 tbsp ground flax seeds 1 cup milk of choice (I used unsweetened almond milk) According to Dr. Oz, sixty percent of women don't get enough protein in their diets and that is often the number one reason for fatigue! (http://www.doctoroz.com/media/print/11196) A morning protein shake is a really easy and delicious way to make sure that you're starting the day off well fueled. Pair this with a piece of whole grain toast and you have everything you need to give you a solid energy foundation for the day.

Beverage, energy, Oz, lemon, cayenne, ginger, cardamom, turmeric, kale , flax, drinks, homemade, natural

Dandelion Root Chai Tea This recipe makes a small batch of about one quart. I need to double it for my family. You can find dried dandelion root and the chai spices in the bulk herb section of your local health food store or herb store.

Once the herbs have simmered you can add any thick, rich milk of your choice such as homemade raw almond milk, hemp milk, cashew milk, or fresh raw cream (from pastured cows). I quickly whipped up a batch of vanilla cashew milk in my Vita-Mix for the photos here. I usually fill 3/4 of the mug with tea and 1/4 with milk. I then stir in a small spoonful of raw honey to sweeten it. My children and I love this tea so much and I hope you do too!

1 tablespoon dried dandelion root 2 cinnamon sticks, broken into pieces 5 to 6 cardamom pods, crushed 1 teaspoon whole cloves 1 teaspoon whole black peppercorns 1-inch piece of fresh ginger, thinly sliced 4 cups filtered water milk of your choice raw honey Place the dandelion root and spices into a 2-quart pot and cover with the water. Bring to a boil, then reduce heat and simmer for 10 to 15 minutes. Strain into a quart jar using a fine mesh strainer. Pour into mugs, top off with milk of your choice, then sweeten to taste with raw honey.

Sweet Beet and Spinach Juice

Serves 6

2 medium red beets 2 medium carrots 1 thick slice ginger root 1/2 lemon, peeled, leaving pith 1/2 cucumber 1 cup spinach 5 kale leaves 1 chard leaf 1/2 cup parsley

All ingredients are best organic. Wash and dry all ingredients, and run through the juicer one at a time. For smaller leaves, like parsley, bunch them together tightly to form a “solid� leaf vegetable for better juicing. Chill (if desired), stir, and enjoy!

Taraxacum officinale With over 150 species related to the common dandelion, how can you be sure you have the variety you want? Use this simple test to be sure: The common dandelion that we often see in lawns is called Taraxacum officinale. It is the only variety that has an unbranching stem from a rosette of leaves. The others are all useful, but not the basic dandelion that we all know and love.

How to Buy Dandelion Greens At the market, look for stiff leaves with pointy, fine "teeth." Avoid any bunches of dandelion greens with any yellowed leaves or slime-y stems. In the garden, choose perky green leaves and only use leaves from lawns and gardens that aren't treated with pesticides or other harmful chemicals.

How to Cook Dandelion Greens For people who find the bitterness of dandelion greens a bit much, you can always blanch them (cook them briefly in boiling salted water), squeeze the water out of them, chop them and lightly braise them with strong flavors like bacon, garlic, and chiles.

Dandelion greens are also lovely served slightly wilted in warm salads, as long as a strong red wine or sherry vinaigrette and/or rich flavors like a poached egg, toasted nuts, or grated cheese round out their flavors. Try dandelion greens in place of frisée in this classic French bistro salad or in place of escarole in this salad with roasted beets.

I know. I know what you’re thinking. Dandelion? How could I possibly use a weed that’s taking over my front yard? Well, the time has come to embrace the dandelion. Truthfully, it’s much easier than continuously fighting it, and eventually you’ll find yourself touting the benefits of dandelions to all of your friends. Dandelions have been used medicinally for thousands of years, and they’ve been a staple in certain cuisines for almost as long. The greens are high in calcium, iron, and potassium, and very low in calories. Every part of the plant can be used, clearly they’re easy to grow, and they’re even attractive. All you have to do is get past the negative associations with them.

If you’re willing to try something new in your garden, make it dandelions.

The leaves are delicious in salads and are a fine substitute for spinach. They also work beautifully in fresh vegetable dishes. The flavor of bacon is the perfect complement to dandelion leaves, and many soups and casseroles benefit from their addition.

The crowns are a delicacy when deep fried, and the roots can be used as a coffee substitute after being roasted and ground.

The flowers have many uses, including for wine, fresh in salads and deep-fried in butter, and the young buds are high in protein. Unopened flower buds are tender and tasty, and they offer a crunch in green salads.

One word of warning: do not eat dandelions that have been in contact with lawn fertilizers, herbicides or any other chemical contaminants.

Starting Dandelions Dandelions can be sown outdoors four to six weeks before the last frost. Sow seed directly, and once they’ve sprouted above the soil, thin so they are 6 to 8 inches apart. Dandelions readily reseed themselves, but often in places where you’d rather they didn’t grow.

Growing Dandelions Dandelions prefer full sun but will clearly grow in just about any light. As we all know, it doesn’t really matter what type of soil they have, whether the drainage is adequate, or anything else for that matter, because these plants are incredibly resilient and tolerant of poor conditions. Add liberal amounts of compost to areas you’re sowing if you plan on harvesting the roots.

Harvesting Dandelions A few weeks before harvesting the leaves, cover the plants with a dark, opaque fabric to block out most of the light, which will blanch the leaves, reducing the bitterness. The youngest leaves are the least bitter and most flavorful. Tender leaves can be picked throughout the growing season.

If you are harvesting the blossoms, pick the flowers when they are bright yellow and young. Use them fresh, making sure to remove all of the stem. To prevent the flowers from closing after cutting, place them in a bowl of cold water, taking them out just before eating or serving them.

The roots can be harvested at any time. Chop the dried roots into pieces 2 inches long and roast at 300° F for about 10 minutes. Grind the roasted pieces, adding a quarter teaspoon to your coffee or hot chocolate for a new flavor.

Shown served on Grilled Tri-Tip

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What is the best way to freeze strawberries?

There are a few different ways to freeze strawberries.

One popular method is to freeze whole without sugar to maintain shape and health benefits. Directions: After rinsing, gently blot dry and slice stem off at top of berry.

Place cut side down on a cookie sheet lined with waxed paper and place uncovered in freezer for a minimum of six hours. Transfer strawberries to a freezer bag or container. Frozen strawberries can be stored frozen for several months.



Did you know eight strawberries contain more vitamin C than an orange? They are low in sugar, with only about 50 calories; strawberries are a great source of fiber, folate and potassium.

In California, strawberries grow all year long, not just during the summer!

Strawberries are dynamite for diabetics. The American Diabetes Association (ADA) identified berries, including strawberries, as one of the top 10 superfoods for a diabetes meal plan.

One cup of strawberries is a potent antioxidant that boosts production of collagen fibers that help keep skin smooth and firm.

Pico, salsa, strawberry, mexican

Start by washing your preserving jars, screw bands and lids with hot soapy water; rinse well with warm water.

Open the cans and pour the sweetened condensed milk into the jars. The two cans should fill six small jars.

Place the lids on the jars and screw on the ring tops tightly. Place the jars in the slow cooker and fill with hot water so one-inch of water covers the tops of the jars.

Cook on low for 10 hours.

Slow Cooker

After 10 hours, remove the jars with tongs. Be careful—it’ll be hot!

Dulce de Place the jars on a dish towel until they cool down to room temperature. Gently remove the ring, and wipe off any water or rust that may have accumulated.

Leche

Store your cooked and cooled dulce de leche in the fridge for up to four weeks. To reheat, place jar in a saucepan filled with water halfway up the jar and bring to simmer.

Almond Milk Most commercially available almond milks don't come close to the World's Healthiest Foods' definition of whole, natural foods. They may contain outstanding individual ingredients, including natural sweeteners and organically grown almonds; they may also be completely free of synthetic additives or preservatives. But they don't provide the benefits of whole, natural foods in terms of nutrient quantity, nutrient diversity, or nutrient combinations.

An alternative to prepackaged, processed almond milk products, of course, is homemade almond milk. Here is a recipe for homemade almond milk that I created for The World's Healthiest Foods: Essential Guide for the Healthiest Way of Eating, which is featured on page 537.

   

1 cup almonds, soaked overnight 3 pitted dates Pinch of salt 3 cups water

1. Combine almonds, pitted dates, salt, and water in a blender and blend on high for two minutes.

2. Strain through a cheesecloth-lined strainer into a large measuring cup or bowl. Store in a glass jar in the refrigerator for up to three days.

[OR process following directions for nut milks in soy milk maker] For more information on this subject, please see: Almonds



Preparation for Almond Meal:

 

Preheat your oven to 300 degrees.

Spread the almond pulp on a baking sheet as evenly as possible.

Place in the oven for about an hour or until the almonds are toasted and brown. The almonds should be very dry. You could also use a dehydrator if you’d like.

Transfer the toasted almonds to a blender or food processor and process until you have a fine grain consistency.

If there are any almond skins that didn’t get processed simply pour the almond meal through a stainer and discard the leftover skin.

You should be left with about 1 1/2 – 2 cups of almond meal.

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Milk, beverage, almond, alternative, gluten-free, flour

If your almond meal is leftover from making almond milk, you have two choices: use the wet almond paste within a few days, or dry it for longer storage. The paste can be thrown in smoothies, mixed into yogurt or oatmeal, baked with granola, or frozen into ice cubes for later.

2. Cookies and Baked Goods: Cookies, scones, and mufffins made with almond meal will have a slightly denser and chewier texture than those made with all flour, but I'll take the trade off!

Try subbing some almond meal for a quarter to half of the allpurpose flour in your favorite baking recipes. (Shaking the meal through a fine-meshed strainer before using it also helps remove Personally, I like to dry the almond meal — it makes it easier to any larger pieces and keep the flour light.) store and I think dry almond meal is a lot more versatile. If you have a dehydrator, just spread the almond paste onto a tray and 3. Crust for Fish, Chicken, and Pork: Panko is so yesterday. let the dehydrator run until it's dry. In an oven, spread the alAlmond meal is where it's at when it comes to a crispy, crunchy mond paste onto a parchment-lined baking sheet and bake at crust. (Or even better, a mix of both!) Dip your piece of fish or 200°F for a few hours until completely dry and crumbly, stirring other meat in beaten eggs, then roll in almond meal. Pan-fry occasionally. If your meal is gritty, you can blend it in a food until golden and perfect. processor or blender until fine and flour-like. Store at room temperature in an airtight container for a few weeks or in the freezer 4. Homemade Crackers: Almond meal gives homemade crackfor up to three months. ers a tender texture and a nutty flavor — perfect for pairing with cheeses and dried fruits for an appetizer. Sub it in for up to half Ok! Onto some ideas for using that almond meal! Here we go: of the flour in your favorite cracker recipe.

1. Fruit Crumbles: Summer is crumble season! I love the crunch and nuttiness that almond meal adds to fruit crumbles.

Just work some sugar and butter into a cup or so of almond meal until it makes a thick paste. Crumble this over your fruit and bake until bubbly.

Homemade Almond Flour?

Q. Will your recipes work with homemade almond flour?

A. No, these recipes will not work with anything other than the brands of almond flour recommended on my ingredients page. Making your own almond flour is extremely time consuming and does not result in the type of product that I recommend for these recipes. It is much more cost effective to purchase almond flour.

5. Gluten-Free "Bread Crumbs" for Casseroles: If you're avoiding gluten and looking for a little crunch for your next gluten-free mac n' cheese or vegetable gratin, look no further. Toss with butter, sprinkle, and bake. Yum.

http://www.elanaspantry.com/ gluten-free-recipes/ Almond Meal?

Q. Are almond flour and almond meal the same?

A. All my recipes call for blanched almond flour. Blanched almond meal, blanched almond flour and blanched almond powder are the same thing, just different names. The recipes will not work with an almond flour, meal or powder that has not been blanched.

Health Benefits Almonds are high in monounsaturated fats, the same type of health-promoting fats as are found in olive oil, which have been associated with reduced risk of heart disease. ((http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20.))

Researchers who studied data from the Nurses Health Study estimated that substituting nuts for an equivalent amount of carbohydrate in an average diet resulted in a 30% reduction in heart disease risk. Researchers calculated even more impressive risk reduction–45%– when fat from nuts was substituted for saturated fats (found primarily found in meat and dairy products). ((http://www.whfoods.com/ genpage.php?tname=foodspice&dbid=20.))

In addition to their cholesterol-lowering effects, almonds’ ability to reduce heart disease risk may also be partly due to the antioxidant action of the vitamin E found in the almonds, as well as to the LDL-lowering effect of almonds’ monounsaturated fats. (LDL is the form of cholesterol that has been linked to atherosclerosis and heart disease). ((http://www.whfoods.com/genpage.php? tname=foodspice&dbid=20.))

In addition to healthy fats and vitamin E, a quarter-cup of almonds contains almost 99 mg of magnesium (that’s 24.7% of the daily value for this important mineral), plus 257 mg of potassium. ((http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20.))

Almonds appear to not only decrease after-meal rises in blood sugar, but also provide antioxidants to mop up the smaller amounts of free radicals that still result. ((http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20.)

Mediterranean almond bread Makes 18 ‘slices’

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1/2 cup olive oil 1 cup sun-dried tomatoes, loosely packed 3 medium courgettes (zucchini), peeled and roughly chopped 2 apples, cored and roughly chopped 3 tablespoons lemon juice 1 teaspoon salt 3 tablespoons Herbs de Provence or herbs of your choice 2 tablespoons marjoram or herbs of your choice 3 cups almond flour* 1 cup flax meal

*You can make almond flour a number of ways. My favourite is to save the pulp from any almond milk I make and dehydrate it so I can keep it in a glass jar until needed. You could also use the almond pulp wet. Another way would be just to grind some almonds into flour in a high-powered blender or coffee mill.

1. Process the olive oil, sun-dried tomatoes, courgette, apple, lemon juice, salt and dried herbs until thoroughly mixed.

2. Add the almond flour and process again until a batter is formed.

3. In a bowl, mix the batter with the flax meal by hand. The reason you do this separately (not in the processor) 4.

5.

6.

7.

8.

is that you are likely to have too much mixture for the size of the processor at this point. When you add the flax meal, the mixture will become quite heavy and sticky and could overwork your machine.

When mixed, process the whole batter in the machine again in small batches to achieve a light fluffy texture.

Divide the mixture in 2 and place on nonstick dehydrator sheets on dehydrator trays.

Use an offset spatula (aka offset palette knife or cranked palette knife) to spread the mixture evenly to all 4 sides and corners of the nonstick sheet. If the mixture is too sticky, you can wet the spatula to make things easier. Score the whole thing into 9 squares with a knife.

Dehydrate for 2 hours at 105 degrees F. Then remove the nonstick sheets by placing another dehydrator tray and mesh on top and invert so that your original sheet of bread is upside down. That will allow you to peel the nonstick sheet off and continue to dehydrate the underside of the bread.

Dehydrate for approx 8 hours more at 105 degrees F (do this overnight so you’re not tempted to eat it before it’s ready) or until bread feels light in your hand. If the pieces don’t fully come apart where you scored, use a knife to cut them.

Cashew mayo       1.

1 cup cashews 2 tablespoons lemon juice 1/2 teaspoon salt 2 tablespoons chopped onion 1/4 cup water 1/2 teaspoon honey (or desired sweetener) Blend all ingredients in a high-speed blender until smooth

Raw buckwheat bread Makes 18 ‘slices’

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1/2 cup olive oil 1 1/2 cups sun-dried tomatoes 3 cups sprouted buckwheat 3 1/2 cups peeled courgette (zucchini), roughly chopped

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2 cups apple, cored and roughly chopped

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3 tablespoons lemon juice

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2 avocados

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1 large onion

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1/2 cup minced parsley

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1 cup flax meal

1. Process the olive oil, sun-dried tomatoes, sprouted buckwheat, cour2.

3.

4.

Sprouted Buckwheat (Buckwheat is NOT wheat...)

5.

6.

gette, apple, lemon juice, avocados, onion and parsley until thoroughly mixed.

Transfer to a large bowl and mix with the flax meal by hand. The reason you do this separately (not in the processor) is that you are likely to have too much mixture for the size of the processor at this point. When you add the flax meal, the mixture will become quite heavy and sticky and could overwork your machine.

When mixed, process the whole batter in the machine again, but in small batches to achieve a light fluffy texture.

Divide the mixture in half and place on Paraflexx (nonstick) sheets on dehydrator trays.

Use a spatula to spread the mixture evenly to all 4 sides and corners of the Paraflexx sheet. If the mixture is too sticky, you can wet the spatula to make things easier. Score the whole thing into 9 squares with a knife.

Dehydrate for 2 hours at 110-115 F. Then remove the Paraflexx sheets by placing another dehydrator tray and mesh on top, and invert so that your original sheet of bread is upside down. That will allow you to peel the Paraflexx sheet off. Continue to dehydrate the underside of the bread.

Dehydrate for approximately 8 hours more (do this overnight so you’re not tempted to eat it before it’s ready) or until bread feels light in your hand. If the pieces don’t fully come apart where you scored, use a knife to cut them.

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Start with half as much as recipe calls for as it will double in size.

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Place in bowl, cover with water, let sit for 15 min, no more than 20.

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Pour into a sieve, rinse

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Place sieve over bowl, place towel over sieve,

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Let sit for 24-48 hoursn (Dep on humidity)

For the mushrooms pictured

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RINSE 2x per day while sprouting.

1. Cut portabello mushrooms into thick 1 cm wide strips. Marinate

7.

them for a couple of hours or overnight in equal parts of tamari and olive oil.

2. Arrange them on a dehydrator sheet and dehydrate overnight.

Paleo, raw, bread, alternative, buckwheat, mushroom, mayonnaise, , cashew, dehydrator, sandwich, sprout,, almond,

Fig Almond Cake (Pan de Higo) Recipe: makes a 6 inch cake 1 pound dried figs 8 oz dried medjool dates ¾ cup almonds, roasted and roughly chopped 2 Tablespoons honey 2 T sherry or brandy ½ tsp salt Line a 6” round cake pan, or 8”x4” loaf pan with plastic wrap, leaving some overhang. Set in a piece of parchment paper fitted to the bottom of the pan.

Remove stems from the figs, and the stems and pits from the dates. Using a large knife, chop the fruit into ¼ pieces continuing to chop until fruit begins to mass together in a paste.

Transfer chopped fruit to a medium mixing bowl and add the honey, brandy, and salt, mixing until homogenous. Using your hands to mix may be easier than mixing with a spoon. Add the chopped almonds and mix until they are evenly distributed.

Press mixture into prepared pan tightly but gently. Use the overhanging plastic wrap to cover the pressed mixture. Set a heavy plate and/or a can atop the cake to act as a weight and allow cake to sit at room temperature for at least 2 days before unwrapping. Then store the cake wrapped in parchment paper.

Slice thinly and serve with cheese.

Spanish fig cake, or pan de higo, is not a cake by American standards since it contains no flour, eggs, or leaveners. A fig cake is little more than a mass of compressed dried fruit.

In addition to the primary ingredients of figs and almonds, it is not uncommon to call for sherry or brandy, which act as natural preservatives. Some recipes also include anise or sesame seeds. I think anise seeds would be a nice compliment, especially as part of a cheese plate.

Originally, I attempted to chop the fruit in the food processor. This was a bad idea. It left my workhorse of a processor whining and emitting a smell that suggested it was about to burn to death. Chopping the fruit by hand was easier than expected and is most definitely my recommendation. Since I used unsalted almonds, I made sure to add some salt to the mixture. This cake comes together so quickly and is really gratifying. Wrapped in some paper, it’s a really special (but easy) thing to bring to a party.

Ingredients

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8 ounces dried black mission figs, stemmed and cut in half 1/4 cup raw almonds (preferably marcona, but I used regular almonds) 1/8 teaspoon cinnamon a sprinkle of water, if needed

Instructions Place the almonds in the food processor and pulse several times until they’re coarsely chopped. Add the figs and cinnamon and pulse again until the mixture comes together like a shaggy dough. If your figs are really dry they might need a sprinkle of water. Line a shallow dish about 5 inches in diameter with plastic wrap and press the fig and almond mixture firmly into the dish. Place a small, flat plate or a small dish with a flat bottom on top of the mixture and set a can on top to further compress the cake. Let sit uncovered at room temperature for a day or two to dry. Serve at room temperature with Spanish cheese, crusty gluten-free bread, and your favorite meats.

Even dried, it has a medium glycemic index, which is better than a lot of fruits. It is also one of the most beautiful fruits. It can be savory or sweet and accompanies a wide variety of foods from cheese to other fruit to meat or salads. Just be sure when picking figs, to choose plump, soft figs without broken skin, as this fruit does not ripen once picked.

Our Fig Almond Cakes are made with premium whole Pajarero figs and Marcona almonds. It takes about 500-600 figs to create one 5kg cake. Workers destem the figs by hand. Today there are other companies importing fig cakes but they are a puree of stems, figs and other spices mashed into a bread.

20/225g, 5kg

Paleo Fig & Almond Cake 1 lb dried Figs (black mission work nice) ¼ cup Almond Meal ¼ cup Almonds (sliced) 1-2 Tbsp Water (or better yet, Brandy if you don’t mind a Paleo Cheat!) ¼ tsp Sugar (raw) or Coconut Crystals or 1 tsp Honey 1/8 tsp Nutmeg 1/8 tsp Cinnamon In a food processor, process the figs – they should be almost a paste.

Mix all ingredients (except the water or Brandy) with your hands until incorporated. If it is a little dry, add a little water or brandy until the mixture is sticking together (brandy will give it a really nice taste as well). Press into a bowl or whatever shape you want the “cake” to be and let sit for 2 days at room temperature, uncovered.

Tastes great with Fresh Figs, Brie, Manchego, and Honeycomb for a delicious Paleo Cheat!

Pan de Higo (Spanish Fig Cake)

by Chef Mark Tafoya

Pan de higo is a traditional way to preserve figs for the cold winter months.

The artisanal fig cake is a specialty of Jaen in Andalusia, and as it contains no flour, the cake will last a long time. This is such a traditional and amazing recipe we haven’t given it our usual twist – we’re just presenting it in its delicious simplicity. Pan de higo travels well, and is perfect for a Spanish-themed picnic; pack along with chorizo, manchego or garrotxa cheese, some crusty bread, and a bottle of Spanish wine.

8 servings Ingredients

1 pound dried figs ½ cup Marcona almonds ¼ teaspoon ground cloves 2 tablespoons sesame seeds ½ teaspoon anise seeds Cinnamon, to taste 1 tablespoon honey Brandy, as needed to bring the mix together Equipment Food processor Preparation Toast the almonds and grind them in the food processor, pulsing gently until the almonds are chopped, but stop before they turn to a paste. They should be of varying sizes.

Clean the dried figs, removing the stems, and mince them in the food processor.

Mix the almonds with the figs, the ground cloves, the sesame seeds, anise seeds and a dash of cinnamon, to taste. Add the honey and just enough brandy to hold the mixture together, mixing well to evenly distribute the seeds and the liquid.

Lightly flour a clean counter and form the cake into a loaf shape or log shape. Place the pan de higo in a container with a weighted plate on top to compress it, and let stand in a cool dry place for several days to dry it out.

Service Slice the pan de higo and serve with slices of manchego cheese, or serve drizzled with honey. It’s also lovely with a glass of sherry. http://gildedfork.com/pan-de-higospanish-fig-cake/

I love it when things come together. This week I have made preserves using Limes, root Ginger, a few pears and some Pomona's pectin (which makes a jam set without sugar!)

I used my food processor to slice the 12 limes, the two handsful of root ginger, the 4 pears (I cut them in 1/4 first and removed the cores) and added 4 cups of water. I boiled all the ingredients together one evening and allowed it to sit overnight to soften the ginger and allow the flavour to penetrate, then in the morning I reheated the pot and added the pectin bits. All into the jars, lids on, boil for 10 minutes.

Marmalade Makes about 2.5kg (5lb 8oz) 12 limes 6 kaffir lime leaves, bruised about 1.75kg (5lb) white granulated sugar, warmed in a low oven

But other flavours have started appearing – I tasted glorious honey and lemon in Amalfi and adore the blood orange and grapefruit made by Nick

Wash the limes. Cut them in half and juice them (reserve the juice).

Cover the skins in cold water and refrigerate overnight. The next day drain the skins, cut into quarters and scrape out the flesh and membrane. Put this on to a 40cm (16in) square of muslin and tie into a bag with string. Slice the skins into fine shreds lengthways. Place a small plate in the fridge to chill.

Put the shredded limes into a preserving pan with the muslin bag, lime leaves, 2 litres (3½ pints) water and the juice, cover tightly and cook gently for an hour and a half or until the fruit is soft. Limes have tough skins, so make sure you are happy with the softness – once the sugar is added the skins will harden slightly. You don't want to lose too much water, so cook it gently. Remove the lime leaves and the bag, squeezing out as much pectin-filled juice as you can; squeeze it between two plates for maximum efficiency.

To sterilise your jars wash them and the lids in warm soapy water and place in an oven preheated to 110°C/225°F/gas mark ¼ for half an hour. It's easier to lift them in and out if you put them in a large roasting-tin. Leave them in the oven while you finish the jam.

The jam has to be potted in warm sterilised jars. You should also sterilise the ladle you use and any jam funnel in boiling water.

Weigh the fruit and liquid, then put it back in the pan and add the same weight of sugar. Gently heat the mixture until the sugar has dissolved, then turn up the heat and bring to the boil. Once it has reached boiling point, test for a set. This jam has a very high pectin level so setting point is reached quickly. Jams set at 105°C on a sugar thermometer, but if you use the 'wrinkle test' you can manage without a thermometer: put a teaspoonful of the mixture on the cold plate, leave it to cool for a minute then see if it wrinkles when pushed with your finger. Take the pan off the heat while you do the test, so you don't overcook the jam. If it hasn't reached setting point, put it back on the heat for four minutes and try again.

Stir and remove any scum from the top of the marmalade while it is still warm. Once the marmalade has reached setting point leave it to cool for about 12 minutes (this helps distribute the rind more evenly in the jars) then pot in the warm, sterilised jars and seal.

Melrose & Morgan, 42 Gloucester Avenue, London NW1 (020 7722 0011; melroseandmorgan.com). Marmalade can be ordered online

Marmalade purists will be horrified that I don't like plain, old-fashioned Seville. I love putting it in bread-and-butter pudding and making ice cream with it, but I don't want it on my toast. Because of this I've only made a few attempts at marmalade. But other flavours have started appearing – I tasted glorious honey and lemon in Amalfi and adore the blood orange and grapefruit made by Nick – so I want to give it another go. I'm nervous, though. Marmalade making, and recipes, are handed down within families. Surely I need to have imbibed the skill with my mother's milk? But as soon as I enter Nick's kitchen with its piles of blood oranges and simmering pots of shredded lemon I am overcome with enthusiasm. Want to feel you are living in a Sicilian citrus grove? Start making marmalade. The smell is intoxicating.

My optimism increases when Nick tells me he is self-taught – there's hope! – and explains the two basic approaches. You can either use whole fruit (simmering before shredding), which gives a darker, less bright-tasting preserve, or you can shred the peel before cooking, which gives a lighter, fresher preserve. As Nick cuts the rind from a kilo of blood oranges, he tells me that it must be cooked until absolutely soft before the sugar is added. Not doing this properly will result in hard bits of rind (it doesn't soften further once the sugar is added) and a poor set (the pectin you need for a good set is extracted during this stage).

Other key points are to use granulated sugar – caster just sinks to the bottom of the pan – and to warm it in a low oven first (this helps it dissolve). Once the marmalade is made let it sit for 12 minutes before potting as the peel will distribute better.

All the other technical stuff you need to know is in Nick's recipes opposite. Start by making one type then go with your imagination. I fancy lime with a slosh of rum, and blood orange with rosemary. Anyone for shredding?

Jello, gelatin, dessert, protein, powder, marmalade, preserves, jam, citrus, orange, lime

Konnyaku Jelly is made from the Konjac plant, grown in Japan, China This was my question posed to a waiter at a local restaurant a few months ago. “What in the heck is Konnyaku and why do I care?”.

Konnyaku is not only the name of a local restaurant that just opened up in our little town but it also is the main ingredient in many of their entrees. As explained to me by my very informative waiter, Konnyaku is a traditional, Japanese, jelly-like health food made from a kind of potato called “Konnyaku potato” (rough English translation is elephant yam)

and Korea. It is a popular Asian fruit jelly and in the US, it is known as Konjac jelly, usually served in bite-sized cups. Initially, it was highly appreciated as a medicinal food and eaten as a therapeutic food by Buddhist monks who played the roles of doctors for a long time in Japan. Then, it became widespread among the general public and was popularised. Once it became popular, its therapeutic aspects were highly appreciated and believed for a long time and some of them are still believed. For example, Konnyaku might relieve coughs and be good for tumours. It should heal frost-bitten or chilblained toes or fingers if you put them into hot water in which Konnyaku is warmed up. Or it should cool down skin burns or scalds and reduce the pain and so on.

and calcium hydroxide or oxide calcium extracted from eggshells. Konnyaku potatoes are cultivated for food only in Japan, but wild forms grow naturally in China and Southeast Asia. The Japanese have been eating Konnyaku for over 1500 years. 97% of Konnyaku is water and 3% is glucomannan or dietary fiber. It is also rich in minerals and very low in calories.

It has recently been found to normalize the level of cholesterol, prevent high blood pressure and normalize the level of sugar in the blood. It is said to be the ideal weight control food because Konnyaku expands the digestive system and gives the feeling that the stomach is full. In addition, it is said to clean the toxins in the intestines.

Is Konnyaku gluten-free? Yes, it is since it is derived from all natural ingredients – in particular the Konnyaku potato.

Konnyaku has been used for a long time as an “old wives’ remedy.”

Konnyaku has been called “a broom in the stomach” and “a cleaner in the bowels” because of its function in normalising intestinal disorders.

It has often been eaten in order to excrete waste and toxic matters from the body. Medieval Japanese people knew of the benefits of Konnyaku through their experience.

The publication of the book called Konnyaku Hyakusen (100 recipes of Konnyaku) in 1846 shows how much Konnyaku was loved by Japanese people in those days. After its

So, why the lesson in Konnyaku, you might ask? Well, after hearing this from our waiter I was im-

publication, those recipes of Konnyaku became popular. Many of the recipes in Konnyaku Hyakusen are still loved and eaten at the family table and are part of domestic Japanese culinary tastes.

pressed that this strange ingredient could be so beneficial to our health and since this is our Wellness issue at Glutenfreeda.com, I thought it would be great to share this information with our readers.

Japanese people knew that Konnyaku was good for the health through their experience. Recently it has been scientifically proved that Konnyaku really is good for the health. Nowadays many people are trying to be slim and to prevent adult diseases (arteriosclerosis, heart disease, diabetes, cancer, constipation, gallstone, and haemorrhoids).

Now, let’s talk taste. In the restaurant I went to, Konnyaku was served in nearly all their entrees as I stated before. It kind of looks like a jelly-like but somewhat firm substance and virtually has no taste. I had it in a stir fry dish and it really just tasted kind of like a noodle. I preferred the pieces that were on the small side since the texture wasn’t my absolute favorite…meaning I wouldn’t want to just chew on a big piece of Konnyaku. It certainly wasn’t

Many people are more health conscious and try to eat health food and not to take many food additives. Konnyaku has recently attracted those people a lot.

offensive and I thought it was very interesting to have the ability to add a virtually tasteless ingredient with so many health benefits to your meals.

Konnyaku is very low in calories, and full of dietary fibre

I also recently received a product from a company called Strumba Media LLC which produces a product called the Miracle Noodle (www.miraclenoodle.com). These noodles are made from Konnyaku as well.

These noodles have no discernable flavor or odor and will absorb the flavors of any sauce or preparation. Again, this product made 100% Konnyaku contains zero calories, boosts soluble fiber intake and is soy free and glutenfree.

and minerals. Moreover, it is a totally natural food. In Japan, Konnyaku is widely perceived as a health food. That is why Konnyaku jelly and a Konnyaku diet are booming in Japan.

Or follow the ingredients on the package. The sugar and flavoring will be already added, like Jello.

Stir the water into the powder, boil as directed (about 3 min). Use a longer handled wisk. Because it’s hot. Duh.

There will be a little packet of (probably) malic acid to add at the end.

Pour over fruit, or....

Cool on counter before refrigerating.

It sets fast.

Chinese Marbled Tea Egg Recipe Ingredients: 6 eggs 3/4 cup soy sauce 2 star anise 2 tablespoons black tea (or 2 tea bags) 1 cinnamon stick 1 teaspoon sugar 1 tablespoon Sichuan peppercorn (optional) 2 strips dried tangerine or mandarin orange peel (optional)

Directions: Gently place the eggs in a medium pot and fill with water to cover the eggs by 1-inch. Bring the pot to a boil, lower the heat and let simmer for 3 minutes. Remove the eggs (leaving the water in the pot) and let cool under running cool water. Using the back of the teaspoon, gently tap the eggshell to crack the shell all over. The more you tap, the more intricate the design. Do this with a delicate hand to keep the shell intact. To the same pot with the boiling water, return the eggs and add in the remaining ingredients. Bring the mixture to a boil and immediately turn the heat to low. Simmer for 40 minutes, cover with lid and let eggs steep for a few hours to overnight. The longer you steep, the more flavorful and deeply marbled the tea eggs will be. In the photos above, I steeped for 5 hours. Mom likes to steep overnight.

Which bacteria strains do your yogurt starters contain?

Traditional Flavor Direct-set: Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus delbrueckii subsp. bulgaricus, Streptococcus thermophilus Mild Flavor Direct-Set: Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus delbrueckii subsp. bulgaricus, Lactobacillus delbrueckii subsp. lactis, Streptococcus thermophilus Viili: Lactococcus lactis subsp. cremoris, Lactococcus lactis subsp. lactis biovar. diacetylactis, Leuconostoc mesenteroides subsp. cremoris FilmjÜlk: Lactococcus lactis, Leuconostoc mesenteroides Matsoni: Lactobacillus lactis subsp. cremoris, Acetobacter orientalis Piimä: Streptococcus lactis var. bollandicus, Streptococcus taette Greek: Lactobacillus bulgaricus, Streptococcus thermophilus Bulgarian: Lactobacillus bulgaricus, Streptococcus thermophilus Vegan Direct-set: Bifidobacterium bifidum, Lactobacillus acidophilus, Lactobacillus casei, Lactobacillus delbrueckii subsp. bulgaricus, Lactobacillus rhamnosus, Streptococcus thermophilus Kosher Traditional: Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus delbrueckii subsp. bulgaricus, Streptococcus thermophilus Kosher Mild: Bifidobacterium lactis, Lactobacillus acidophilus, Lactobacillus delbrueckii subsp. bulgaricus, Lactobacillus delbrueckii subsp. lactis, Streptococcus thermophilus

If I’m going on vacation, how can I preserve my yogurt starter?

If you are using a reusable variety of yogurt starter, ideally you should make a new batch of yogurt every 7 days. Occasionally you may be able to stretch that period out by another day or two. If you will be gone longer than a week, the best solution is to find a friend who can care for your yogurt culture. You can also try freezing a small amount of yogurt in ice cube trays to thaw later and use as starter yogurt. Freezing is not a perfect solution but it will usually work as long as the yogurt is only frozen for a short period of time (no more than a few weeks).

More culture will not lead to thicker yogurt, but, in fact, do the opposite. Yogurt is made of living bacteria which do best mulResist the temptation to add more culture (finished yogurt) to your milk. tiplying if allowed adequate lebensraum, or living space.

Do not use more starter than recommended. If you use too much starter, the bacteria can become crowded, and may run out of food before the yogurt completes setting up. The result is a thinner yogurt, not a thicker one!

MAKING HOMEMADE CULTURED BUTTER Making your own homemade, organic, cultured butter is fun and easy. The materials you will need are minimal, but the quality of the cream you will be using is essential. If possible, please use organic, grass-fed, raw cream. It is much healthier than the pasteurized cream you will find in your local super market. Please do not use half-andhalf.

You will need heavy, full-fat cream to make your cultured butter. The probiotic starter you will need to “culture” your butter can be purchased online at www.culturednutrition.com or call (877) 773-9229. Look for the starter named “Culture Starter” – NOT Kefir starter or Essential Duo. Please store your culture packets in the freezer.

Before you begin, make sure you have the following materials: 1 medium glass mixing bowl, 1 large stainless steel mixing bowl, 1 scraper/spatula, 1 large spoon, 1 or 2 quartsize mason jars, and a hand-held mixer/beater, 1 medium mesh strainer, and 1 pot. Once you have all of these items, you are ready to start the butter making process. PLEASE wash your hands well and wash all of the items listed above in very hot, soapy water to ensure they are free from other bacteria. NOTE: Use larger, deeper bowls than you think you will need. As you churn/beat your cream into butter there will be some splattering.

Larger, deeper bowls catch this splatter and will save you tons of clean-up time!

First, take out 1 packet of your culture starter from the freezer and set it aside while you prepare the cream. This will allow the beneficial bacteria in the packet to “wake up” and warm up too. 1 quart of raw cream is a perfect amount to start with. Pour the cream into a very clean pot. Place this pot on your stove and gently, on a very low flame or heat setting, WARM your cream while stirring. DO NOT BOIL! Boiling it will destroy natural enzymes and fragment the fragile proteins of your wholesome cream. In just a few short minutes, your cream should feel neutral to your finger. The reason we warm the cream is merely to bring it from a cold refrigerator temperature to a neutral room temperature. The beneficial bacteria you will be adding later love warmth and grow best in it.

Once your cream has a neutral/warmish feel to it, pour the cream into a mason jar. Now you are ready to “inoculate” the cream with the culture starter. Earlier you removed 1 packet of culture starter from the freezer. Now use this same packet, open it and slowly sprinkle in the culture powder while stirring the cream. If you dump the packet of culture powder in all at once, it will clump up and will not dissolve well. You may also want to add in something called FOS at this step. FOS (fructooleosaccharides) is a natural fiber, which feeds the beneficial bacteria in the culture starter – making them very strong and abundant. To purchase some FOS, please visit www.culturednutrition.com and look for the FOS product called “EcoBloom”. Simply sprinkle in 1 scoop of EcoBloom powder into the cream either before or after you add the culture powder. Stir well with a clean spoon. Now place the lid on the jar, hand tighten and let this jar of cream sit out and culture at room temperature on your counter top, shelf or cabinet for 24 hours or until it becomes nice and thick like sour cream. Once your cream reaches this thick, light yellow color; place the jar into the refrigerator for at least two days. Put it in the back of your refrigerator where it’s nice and cold. This will help “set” your cream and cut down on the time you will need to beat/churn it into butter.

After two days of refrigeration, your cream is ready to become butter. At Immunitrition, we like to save a bit of this thick cream (also called sour cream or crème fraiche) to enjoy as is. Then we use the rest of the thick cream to churn into butter. Before churning or beating your cream, you will need to do several things. First, place both clean bowls into

the freezer along with the beaters from you hand mixer. Let these items get nice and cold. Remove them from the freezer and immediately fill the large stainless steel bowl with ice. You will only need to use enough ice to fill the stainless steel bowl half way.

Pour about a cup or so of cold water over the ice and swish around the icy mixture in the bowl. Now place the glass bowl, into the ice and water in the stainless steel bowl. This set up serves to keep the butter very cold as you churn it into butter. Also, placing the glass bowl on top of the ice allows the bowl to spin around naturally aiding in the churning process! It’s like having a built-in bowl spinner!

Spoon out the thick cream into the cold, glass bowl. Connect your chilled beaters to your mixer and set into the cream. Turn on the mixer to a low setting then gradually increase the setting to “high” or the highest number on the mixer dial. Churning your butter takes about 15 to 20 minutes.

From time to time you may need to use a scraper/spatula to remove the cream from the sides of the bowl in order to evenly churn all the butter.

Simply keep beating the cream and you will see it move through many stages. First of course, you will see a sour cream –like stage. Then you will see a more whipped cream stage. Next you will see the cream enter a whipped butter stage. If you wish you can stop beating the cream at this stage and simply have a delicious whipped butter.

The next and final phase the butter enters is the most interesting! As you continue to beat the cream you will see (after the whipped butter state) the cream will start to get lumpy and some cloudy water starts to form in the bottom of the bowl. This cloudy/milky water is cultured buttermilk! At this point, splattering of the buttermilk can occur so you may wish to set your beater to a medium power. Keep beating and within minutes, the butterfat will completely separate from the butter milk. The clumps of butter-fat will feel oily to the touch.

Now you will need to strain off the buttermilk to isolate the butter fat. Take your wire mesh strainer and catch the butter milk in a bowl to save for drinking and adding to recipes. In your strainer should be globs of beautiful butter-fat. Collect all the fat globs into a big ball of butter and with your hands squeeze the ball of butter-fat to further remove the buttermilk. You will see that the butter is slippery in your hands and may even squeeze through your fingers as you apply pressure to remove more buttermilk.

Now place the ball of butter-fat into a shallow glass bowl and use your spatula to spread out the butter into an even layer in the bowl. Refrigerate and enjoy!

And there you have it… homemade, cultured, organic butter! You

won’t want to cook or fry with this butter because you will kill of the beneficial bacteria by exposing it to high heat, but feel free to place a pat of it over warm foods and let it melt. Add it to soups, grains, veggies, or even enjoy it from the spoon. It’s that good for you!

Remember, you need healthy fats like cultured butter, organic coconut oil, palm oil, ghee (clarified butter), olive oil, flax oil, evening primrose oil, macadamia nut oil, pine nut oil, pumpkin seed oil, avocados and soaked nuts and seeds in your diet to absorb minerals into your body. Use moderate amounts of fat and try to have different fats each day of the week for a broad spectrum lipid profile. Your body will thank you!

To find sources for these healthy fats and other recommended nutrition products, please visit www.immunitrition.com and navigate to the “Popular Products” web page. There you will find all the contact information for purchasing these healthy foods.

Again, to purchase the starter culture for making cultured butter and cultured veggies, visit www.culturednutrition.com. Click on “Culture Starters” located in the left hand menu.

Copyright © 2006 Immunitrition, LLC

Homemade Yogurt—Martha Stewart  

1 quart 2 percent milk 3 tablespoons plain low-fat yogurt

Step 1 Place milk in a large saucepan over medium-high heat; cook until it reaches 180 degrees, stirring occasionally to prevent scorching, 5 to 7 minutes. Let cool to 115 degrees.

Step 2 Whisk together 1 cup milk and the yogurt. Stir into remaining milk.

Step 3

Transfer to a 1-quart mason jar. Wrap jar (without lid) in 2 clean kitchen towels, completely covering sides and top. Let stand undisturbed in a warm place until yogurt has the consistency of custard, 4 to 5 hours.

Step 4 Refrigerate uncovered jar; when it's cool to the touch, about 30 minutes, screw on a tight-fitting lid.

Wrapping the mixture in towels helps maintain a consistent temperature. The longer incubation time in the range given in step 3 produces a slightly thicker, tangier result.

Homemade Yogurt (makes 4 quarts, which will keep for at least a month in the fridge) 1 gallon of milk 1 cup yogurt starter(you can use a small cup of plain Dannon or Yoplait yogurt, or you can use a cup from your previous batch.)

1. Place four quart glass canning jars, four lids, and four screw-tops in a large pot. Fill with an inch of water; cover with lid and heat to boiling. Boil for ten minutes. Leave the lid on the pot and move it off the heat until you are ready to use the jars.

2. Pour one gallon of milk into a large, heavy bottomed stockpot or Dutch oven. Heat the milk to 185-190 degrees Farenheit 3. Place the pot in a sink filled with cold water and let the milk cool to 120 degrees fahrenheit 4. Stir one cup of yogurt starter into the cooled milk, using a whisk. Stir well to ensure that the starter is thoroughly incorporated into the milk.

5. Pour the milk into jars, and put the lids and bands on. Place them into a cooler.

6. Heat one gallon of water to 120 degrees F(50-55 degrees C) and pour into cooler.

7. Shut cooler lid and leave in a warm place for three hours. When the three hours are up, place the yogurt in the refrigerator.

To make a delicious vanilla version of this yogurt, add 1/2 to 1 cup of sugar to the four quarts of milk when it’s cooling in the sink. Then stir in 1-2 tablespoons of vanilla, depending on your preference, and proceed as usual with the recipe.

Once it’s been refrigerated, your yogurt should be about this thick.

Choice of Milk

Incubation

    



If you want the fewest calories in yogurt use skim.

If you're mainly concerned about taste use whole milk.

Whole milk makes a thicker yogurt than skim.

To make low fat yogurt thicker add skim milk powder.

Goat milk is higher in fat and makes a thick, creamy yogurt.

 

The milk doesn't need to be heated to exactly 180° F (82° C). I've read recipes that call for the milk to be heated anywhere from 140-180° F. In fact, if you're using pasteurized milk the bacteria are already dead and the milk only needs to be warmed to to 115-120° F for thermophilic yogurt.



Don't shake or stir the container during incubation. Yogurt bacteria don't like to be disturbed..... the milk won't properly gel.

Some yogurt bacteria grow best at 115° F (46° C). Other bacteria grow faster at lower temperatures, 90-110° F. However they all will grow within a range of 90-120° F. Try to maintain a temperature somewhere between 100120° F. for 6-8 hours during fermentation (incubation).

Dry bacterial cultures can set the milk in 3 to 4 hours.

This is really important:  

Try not to let the temperature go above 130° F (54°C). The lactic acid bacteria will be killed.

Lactic acid or yogurt bacteria are essential in making yogurt.

Incubation Methods There are many ways to keep the inoculated milk warm (110115° F) during incubation (fermentation). You can try one of these or invent your own method.

     

oven - pre-warmed to 110-115° F, with oven light or pilot light on. toaster oven - set to 110-115° F. crock pot - pre-warmed and periodically turned on. thermos - pre-warm thermos with hot water before pouring inoculated milk in. insulated cooler or container - wrap container of inoculated milk in warmed towels and put in cooler. warm water - fill a large pot or sink with very warm water..... enough to partially cover container of inoculated milk and place container in it. Empty cool water periodically and refill with warm water.

Storage   

Refrigerate immediately after incubation.

Yogurt will easily keep a month in the fridge when you have it in a tightly sealed container. I like to use glass mason jars.

Curd becomes more acidic with time and has a tarter flavour.

The Math In my area, cups of Yoplait usually cost $.50 on sale(they’re $.75 otherwise). If the five of us(the kids and myself) ate a cup of Yoplait five days out of seven, the cost per week would be $12.50.

Over the course of a year, that adds up to $650. On yogurt.

Oy. And this is even assuming that I could manage to procure that much yogurt at the $.50 price(if I had to pay $.75 for each container, the yogurt would cost us over $975 in a year..the horror!).

If I make my own yogurt, a week’s worth costs us $4, saving us $11 a week. Over the course of a year, this will save us $572 compared to the $.50 Yoplait cups.

--8 cups (half-gallon) of whole milk--pasteurized and homogenized is fine, but do NOT use ultra-pasteurized. (Debbie recommends starting with whole milk until you get the hang of yogurt-making) --1/2 cup store-bought natural, live/active culture plain yogurt (you need to have a starter. Once you have made your own, you can use that as a starter) --frozen/fresh fruit for flavoring --thick bath towel --slow cooker (scroll down for the ones that I recommend) The Directions.

This takes a while. Make your yogurt on a weekend day when you are home to monitor.

I used a 4 quart crockpot. This is so exciting. My fingers are shaking!

Plug in your crockpot and turn to low. Add an entire half gallon of milk. Cover and cook on low for 2 1/2 hours.

Unplug your crockpot. Leave the cover on, and let it sit for 3 hours.

When 3 hours have passed, scoop out 2 cups of the warmish milk and put it in a bowl. Whisk in 1/2 cup of store-bought live/active culture yogurt. Then dump the bowl contents back into the crockpot. Stir to combine.

Put the lid back on your crockpot. Keep it unplugged, and wrap a heavy bath towel all the way around the crock for insulation.

Go to bed, or let it sit for 8 hours.

In the morning, the yogurt will have thickened---it's not as thick as store-bought yogurt, but has the consistency of low-fat plain yogurt.

Blend in batches with your favorite fruit. I did mango, strawberry, and blueberry. When you blend in the fruit, bubbles will form and might bother you. They aren't a big deal, and will settle eventually.

Chill in a plastic container(s) in the refrigerator. Your fresh yogurt will last 7-10 days. Save 1/2 cup as a starter to make a new batch.

The Verdict.

Wowsers! This is awesome! I was completely astonished the next morning that the yogurt thickened. I was so excited to feel the drag on the spoon---and sort of scared the kids with my squealing.

They each ate a huge serving that morning (they added honey to their servings) and have eaten it for every meal for 2 days. I'm actually kind of worried they're over-doing it, but whatever. They're happy and are eating real food.

This is so much more cost-effective than the little things of yo-baby I was buying for them. I haven't run the numbers, because I sort of suck at math, but it's huge. Seriously huge.

Updated 10/23 8:45 pm: I have gotten quite a few emails alerting me that yes, you can use lower-fat content milk with this method. To thicken the best, add one packet of unflavored gelatin to the mix after stirring in the yogurt with active cultures. Some have had good success mixing nonfat milk powder in as well.

The way I created fruit-flavored yogurt was by taking a cup or so of the plain and blending it in the stand blender (vitamix) with frozen fruit. Although this tastes great, the yogurt never thickened back up the way the plain did. I think maybe keeping the plain separate and adding fruit daily is your best bet. Or you can try the gelatin trick.

I was able to achieve a Greek-style yogurt this afternoon by lining a colander with a coffee liner and letting the liquid drip out of the leftover plain I made. The remaining yogurt was as thick as sour cream.

yobaby

milk

yobaby would be

Here’s your milk/yogurt math‌you have to add the cost of electricity, starter and fruity stuff:

co st

$6.50

$3.00

$34.67

Where I live (Seattle area):

oz

24

128

128

One 6-pack of yo-baby is $6.50 (24 ounces) One gallon of almost totally organic milk is $3.00 (128 ounces) One gallon of yobaby would be $34.67 or 10 times what it cost you to make it, more or less.

co st/

$0.27

$0.02

$0.27

updated again: NEAT! Tricia made an allergen-free yogurt, and you can read about it here.

New York Times Homemade Yogurt Recipe .......A growing number of studies have found that some lactic acid bacteria do seem to offer health benefits, supporting the lore of traditional dairying cultures. The lactic acid bacteria are a group of microbes that share the ability to convert sugars into lactic acid, which suppresses the growth of their competitors. The lactic acid also causes the proteins and fat globules in milk to cluster into a continuous solid network, with the milk’s water trapped in its pores.

The protein-fat network is fragile — it’s holding 25 times its weight in liquid — so the watery whey gradually leaks from it. This is why whey pools up in the yogurt container after you scoop out the first spoonful, and why manufacturers add stabilizers.

Much less whey drains out of yogurt made from certain strains of lactic acid bacteria that can convert sugars into long starch-like molecules. These exopolysaccharides, or EPS, bind to the water and one another and make the whey less runny, thicker and more clingy.

EPS producers are the bacteria that dominate in Finnish viili, which is so clingy that you can stretch it a foot or more between bowl and lifted spoon. You eat viili by cutting it into pieces.

To make yogurt, first choose your starter yogurt. If no one offers you an heirloom, I recommend one of the ubiquitous global brands, sweeteners and stabilizers included. They tend to have very active bacterial cultures, including EPS producers, and the additives end up diluted to insignificant levels. Delicious specialty yogurts make less predictable starters.

Then choose your milk. I prefer the flavor and consistency of yogurt made from whole milk. Many types of reducedfat milk replace the fat with milk solids, including acidproducing lactose, and make a harsher tasting yogurt. Soy milk sets into a custardy curd that becomes very thin when stirred.

Heat the fresh milk at 180 to 190 degrees, or to the point that it’s steaming and beginning to form bubbles. The heat alters the milk’s whey proteins and helps create a finer, denser consistency.

Let the milk cool to around 115 to 120 degrees, somewhere between very warm and hot. For each quart of milk, stir in two tablespoons of yogurt, either store-bought or from your last batch, thinning it first with a little of the milk.

Then put the milk in a warm jar or container or an insulated bottle, cover it, and keep the milk still and warm until it sets, usually in about four hours. I simply swaddle my quart jar in several kitchen towels. You can also put the container in an oven with the light bulb on..................

the process of yogurt making does not change for making it with nonhomogenized milk. But like non-homogenized milk, Non-Homogenized your yogurt will separate Yogurt into two parts.

A dairy near me was recently licensed to bottle onfarm and sell to the public. So I am able to get local, grass-fed milk from which to make yogurt.

Plus, it is milked the day that I buy it. I couldn't wait to get home and make some yogurt with it.

Much to my disappointment, it came out really thin, with lots of curds and whey. It was delicious, and I ate it. But it was more like drinkable yogurt.

A Cultural Thing?

I was using a frozen culture from a previous batch, and figured that it must have gone bad. So I started anew with a fresh yogurt culture and another half gallon of the milk. Same result.

WTF? Well it turns out that the milk is nonhomogenized. I knew this before I bought it, and I shook it up really well before making the yogurt.

Silly me thought that the yogurt making processes would somehow cancel out the milk's natural tendency to separate into fat and liquid. It doesn't.

It's Purely Physical If you are not familiar with how homogenization works, the milk is forced through a series of ever finer sieves, under higher and higher pressure, until the fat is broken down into such fine particles that it will no longer separate. Despite what you might read, there is nothing added to milk in the homogenization process. It's purely a physical process, but one that results in a permanent change. Besides keeping it from separating, it also makes the milk appear whiter, and many people feel it changes the flavor. I would add to that list that you cannot make a thick yogurt that does not separate without it.

If you are opposed to homogenization, the process of yogurt making does not change for making it with non-homogenized milk. But like nonhomogenized milk, your yogurt will separate into two parts. And unlike the milk, there really is no way to shake the yogurt to get it to go back together. That only makes it thinner yet. I for one am going back to the homogenized milk I was using before. It's not local, but it is a grass-fed product from a responsible group of farmers. And I like eat my yogurt with a spoon and not a straw.

Create a Water Jacket While not required, this step will save you time, and ensure consistent results every time out.

Further, it prevents you from scalding the milk, which will ruin your yogurt.

      

Place larger pot in sink Place smaller pot inside it Fill larger pot until water line is about half way up the side of smaller pot The smaller pot is going to want to float on you. Hold it down with your hand while filling larger pot with water.

Don't fill the larger pot more than half way up the side of the smaller pot.

Have your milk and 2-3 Tbs of yogurt out at room temperature throughout the following steps.

Sanitize Equipment You could probably skip this step, but since you need to bring your water to a boil anyway, it removes any possibility of contamination.

Place your thermometer and spoon in the large pot of water  Place smaller pot upside down over larger pot



Heat water until boiling

 

Once a boil is reached, use oven mitts to remove hot items, and dry with paper toweling.

If you have a set of tongs, use them to quickly sanitize the smaller pot lid by dipping in boiling water.

Add Your Milk If you do not have a set of pots that fit inside each other, you could heat the milk directly, but you will need to watch it and stir constantly. With the water jacket approach, you simply:

  

Place the smaller pot into the larger pot of boiling water Carefully pour your milk into the smaller pot Clip your thermometer to the rim of the smaller pot

 

The smaller pot is going to want to float when empty, so pour very slowly.

Once all your milk is in, check to see that water level in larger pot and milk level in smaller pot are about the same.

Too much water, and the pot will float, too little water, and you won't heat the milk evenly.

Add or remove water if there is a big discrepancy.



Heat Milk to 185°F You want the milk to reach 185°F to prepare the milk proteins for yogurt culture production. If you do not have a thermometer, this is also the temperature at which milk begins to froth, like in a latte.

   

Keep water boiling Stir frequently If you hold the milk at 185°F for 30 minutes, you will get a very thick consistency.

While you are waiting for the milk to reach 185°F, fill your sink about 1/4 of the way with cold water.

Add some ice to the water.

Cool Milk to 110°F 110°F is the temperature at which the yogurt cultures will consume the lactose in the milk, and reproduce themselves. You could wait for the milk to cool on its own, but this is much faster and more efficient.

  

Carefully place pot of milk in cold water bath Stir occasionally Like before, you want the level of cold water in the sink to be about even with the level of milk in the pot.

Pitch Your Yogurt Pitch simply means to add, and comes from the world of homebrewing. Brewers pitch yeast to make alcohol, you'll pitch yogurt to make more yogurt!

Pour your 2-3 Tbs of yogurt into your pot of 110°F milk Again, if this is your first batch, use only a good quality plain yogurt with active cultures. All future batches you will make using your own. Alternatively, you may use freeze-dried yogurt starter cultures.

Stir, Cover & Warm This step requires that the yogurt remain warm, and undisturbed. A heating pad in a quiet corner works best.

   

Stir milk well to distribute yogurt you just pitched Cover with lid Set heating pad to medium and place on a cutting board Place pot of pitched milk on top



Cover with a dish towel



Use the pot of hot water to clean your thermometer, spoon, yogurt dish, and any other dishes that might be around (waste not, want not).

bulgaricus or streptococcus thermophilus, or both), which cause the milk to ferment. These micro organisms are alive in your yogurt starter that you pitched in the previous step. When they are Now that you have some time on your hands, you might want to added to milk at 110°F, they consume the sugar found in milk, know a little bit more about what is going on under the lid of that called lactose. As a result, the milk thickens or curdles, and lactic pot. Feel free to skip this step and come back in seven hours, but it acid is produced as a byproduct. The lactic acid gives yogurt its will help you understand what we've done so far, and perhaps lead "tangy" taste, and preserves the milk from spoiling. Before pasyou to improvements or personalized touches for future batches. teurization and refrigeration, this was the only way to make milk last for long periods of time.

Wait Seven Hours

What We've Done So Far:

The reason for sterilization and heating of the milk to 185°F is to remove the possibility of contamination, and to prepare the milk proteins for bacterial reproduction. Doing it quickly and evenly helps achieve predictable results. Cooling the milk to 110°F is required so that the yogurt cultures can work their magic.

Yogurt is created using "helpful" bacteria (usually lactobacillus

The end result is a creamy, tangy, milk-based product, with millions of active bacteria cultures which aid in digestion. Further, the lactic acid allows some people who otherwise cannot tolerate lactose to enjoy this dairy treat. Seven hours at a warm temperature seems to produce a yogurt that is sufficiently thick, and just tangy enough. The longer you let it ferment, the thicker it will get, but the more tangy it will become. Make your first batch at exactly seven hours, and then adjust according to your taste preferences.

Stir Yogurt Well Now that you have patiently waited seven hours, it is time to see what you have made.

Remove pot from heating pad and uncover yogurt  Use a spatula to see that milk has curdled (see picture)



Stir vigorously to mix curds in with liquid

 

You will notice a pungent, cheesy odor, and maybe even some greenish liquid on top. This is exactly what you want to see.

Really stir it well to distribute the clumpy curds into any remaining liquid.

Pour Yogurt into Containers

You can use any containers that have a proper fitting lid and can accommodate 1/2 gallon, or whatever size batch you are making.

   

Carefully pour yogurt into container(s) Cover with tight fitting lid(s) Old yogurt or ricotta cheese containers work very well.

You may notice that your yogurt is thinner than typical store bought yogurt. Store bought yogurts typically use pectin and other thickeners, to make them seem creamier. And, your yogurt is not yet in its finished state.

Chill Yogurt Overnight Rigorous stirring and then chilling will cause the bacteria in yogurt to stop consuming lactose and producing lactic acid.

   

Place yogurt in the coldest part of your refrigerator Wait overnight: Yogurt bacteria likes to be kept still and warm. Stirring and chilling causes the thickening and tartening to cease.

The back of your refrigerator is typically the coldest.

Pasteurization Milk in its natural state is a very friendly environment for bacteria of all sorts. If exposed to pathogenic organisms, milk can become overloaded with bacteria that might cause illness. Milk that is stored badly, or that has to travel long distances, can easily become contaminated and dangerous to consume.

people to become quite ill from contaminated milk, or even die. One method of keeping milk safe to drink is pasteurization, which kills the harmful microorganisms.

suppliers and consumers. Pasteurized milk generally produces good results in culturing.

A newer process, ultra-pasteurization (UP) or ultra-high temperature treatThe most common form of pasteurizament (UHT), pressurizes the milk, then tion is called High Temperature/Short heats it to 275°F or more for about one Time (HTST). In this process, the milk second. This extends its shelf life and is forced under pressure through metal allows the milk to be stored unrefrigerplates or pipes, heated to 161°F for 15 ated because of the longer lasting sterto 20 seconds, then immediately cooled ilization effect, but UHT milk is actuBefore methods were developed to pro- to 39°F for storage and transportation. ally cooked, and is thus unsuitable tect milk from developing harmful bac- Pasteurized milk still is perishable, how- for culturing. If UHT milk is the only ever, and must be stored cold by both variety of milk available, we recomteria loads, it was not uncommon for

mend using a direct-set variety culture such as our Traditional Flavored Yogurt Starter or our Mild Flavored Yogurt Starter. The nature of UHT milk makes it difficult to perpetuate over time, so re-culturing starters such as Bulgarian, Greek, viili, etc., are not the best choice here.

made with unheated raw milk is often thinner than pasteurized milk yogurt, both because of the competing microorganisms and because the unheated protein molecules are more durable and less likely to coagulate.

during homogenization.

Homogenized milk tastes blander, but feels creamier in the mouth than nonhomogenized; it is whiter and more resistant to developing off flavors. Non -homogenized milk sold commercially Many states place restrictions on the may or may not have been pasteursale of raw milk, or do not allow the ized. Milk which has undergone highcommercial sale of raw milk at all.

The pressure homogenization, sometimes The UHT process can also be called laws governing the sale of raw milk labeled as "ultra-homogenized," has a flash pasteurization. vary in each state, and raw milk may longer shelf life than milk which has be available to individuals from their undergone ordinary homogenization at Microfiltration, also called “extended own animals, from neighbors or small lower pressures. shelf life" pasteurization (ESL), is a farmers, or from grocery stores. The process that partially replaces pasNon-homogenized milk makes laws may differentiate between cow teurization and produces milk with wonderful yogurt. With nonmilk and goat milk. Further, the laws fewer microorganisms and longer shelf may be subject to change making raw homogenized milk the cream will life without a change in the taste of rise to the top of the yogurt just milk either more difficult or less diffithe milk. In this process, cream is like it does with the milk, so the cult to purchase. separated from the whey and is pastop layer of the yogurt will be teurized in the usual way, but the thicker and more yellow in color. whey is forced through ceramic micro- Homogenization filters that trap 99.9% of microorganisms in the milk (as compared to 95% Raw milk in a container separates eas- Fat Content ily into a rich layer of cream that sits killing of microorganisms in convenMilk is often processed by removing tional pasteurization). The whey then on top of a larger, low-fat milk layer. the cream, which is then used (or The fat globules rise to the top of a is recombined with the pasteurized sold) as a separate product. The cream to reconstitute the original milk container of milk because fat is less cream can be skimmed by hand, or dense than water. They rise rather composition. Microfiltered milk beseparated from the milk rapidly in quickly because the individual fat haves similarly to pasteurized milk in centrifugal separators. The amount of globules tend to form into clusters culturing. fat left in the milk describes the milk: containing about a million globules, whole milk (standardized to 3.25% Thermization (sometimes called ther- held together by a number of minor fat), reduced-fat (2% fat), low-fat malization) is a process where the whey proteins. These clusters rise (1% fat), or skim (no fat). Some dairmilk is heated to 140° to 150°F for 15 faster than individual globules can. ies sell "full-fat" milk with 3.4% fat, to 20 seconds, then refrigerated. This The fat globules in milk from goats, which is very close to its original comreduces the number of microorgansheep, and water buffalo do not form position. isms in the milk, but not to the same clusters so readily and are smaller to degree as pasteurization. The FDA begin with, so the cream is very slow Yogurt made with reduced-fat considers thermized milk to be raw, to separate from these milks. milk will be thinner than yogurt while the European Union considers it made with whole milk. Commercially Commercially sold milk is usually hoto be pasteurized. Vat pasteurization mogenized, a treatment that prevents available low-fat yogurts include addiis another way of pasteurizing milk tives and stabilizers to make them more lightly, by heating it to 145°F for the cream from separating out of the unnaturally thick, or have been 30 minutes in large vats. The behavior milk. In the homogenization process, strained of some of their whey. the milk is pumped at high pressures of thermized milk or vat-pasteurized through very narrow tubes, breaking milk in culturing would be between up the fat globules. Since a greater pasteurized and raw milk.

Many yogurt cultures perform very number of smaller particles possess well in half-and-half or even in cream, more total surface area than a smaller producing a rich, thick yogurt that is Raw milk is not treated with heat benumber of larger ones, the original fat almost like sour cream. Yogurt can fore delivery to the consumer, and globule membranes cannot completely also be made with unhomogenized contains its original microorganisms. cover them. Casein clusters are atmilk, raw milk, whole milk, reducedThese microorganisms provide some tracted to the newly exposed fat surfat milk, skim milk, or even powdered competition with the yogurt organmilk. You can also use other creamy isms, and the milk is sometimes diffi- faces, so it is much harder for the fat globules to separate from the milk. substances such as rice milk, nut milk, cult to culture. When making yogurt soy milk, coconut milk, etc. with raw milk, you must either heat The exposed fat globules are vulnerthe milk yourself to reduce or elimiable to certain of the enzymes present nate the natural bacteria, or go through some extra steps to establish in milk, which could cause the fat to the strength of the yogurt culture be- become rancid. To prevent this, the enzymes are inactivated by pasteurizfore inoculating the raw milk. Yogurt ing the milk immediately before or

http://www.culturesforhealth.com/choosing-milk-for-making-yogurt

  

1/4 – 1/2 cup good quality commercial whole milk plain yogurt, or yogurt from a previous batch 1 quart whole milk, can be pasteurized, but preferably

non-homogenized

a candy thermometer

If you’re using raw milk please see alternative directions below…

The final product will be thinner than commercial yogurt, but is easy to make. Gently heat the milk to 180 degrees. Stir in the yogurt and place in a shallow glass, enamel or stainless steel container. Cover the container and place in a warm oven (about 150 degrees, or a gas oven with pilot light) overnight. In the morning, transfer to the refrigerator. Throughout the day you may want to drain some of the excess whey off the yogurt.

If you’re using raw milk: place the quart of milk in double boiler and heat to 110 degrees. Remove 2 tablespoons of the warm milk and add it to 1 tablespoon yogurt (commercial or from the previous batch). Stir well and pour into a quart sized wide-mouth mason jar. Add a further 2 tablespoons plus 2 teaspoons yogurt to the jar and stir well. Add the rest of the warmed milk. Cover tightly and place in a dehydrator set at 95 degrees for 8-12 hours (in your turned off oven with the oven light on may also work). Transfer to the refrigerator.

As the much smaller fat globules begin to reassemble, they include fragments of whey and casein in their walls. Some are completely surrounded by a layer of protein. The tendency is for these new, chemically altered globules to clump together. Stage two of the homogenization process breaks up this unwanted assembly and makes sure everything stays in solution.

Some researchers believe that these protein-heavy fat globules can potentially increase homogenized milk's ability to cause allergic reactions. Numerous studies confirm this, at least with rodents as test subjects. Other known effects on milk quality include increased viscosity (the milk is thickened in consistency) whiter appearance, lowered heat stability, increased sensitivity to light-triggered oxidation and less pronounced milk flavor.

The pressure used is actually immense and there is evidence that homogenization causes allergic reactions due to the changes in the milk. The original fat globules skin is destroyed in the process. The new membrane that forms contains far more casein and whey proteins. Also, homogenized milk tastes flat or off.

As does yogurt, kefir, and leben made from it.

Homogenization usually follows pasteurization because the enzyme lipase, if not first heat deactivated, can begin digesting the ruptured fat globules, leading to rancidity in the milk. That's becoming less of a problem, however, because at the incredibly high pressures to which milk is now being subjected, very high heat is generated, resulting in what is, effectively, a second pasteurization process.

You need to heat the milk to 180 degrees to denature the milk proteins, and to allow one protein in particular — lactoglobulin, the one that’s responsible for a smooth, consistent yogurt — to unwind. If you don’t heat the

milk adequately, slimy and stringy yogurt is the result.

Homemade Yogurt Troubleshooting

your starter. Their yogurt provides consistent, reliable results.

If your yogurt turned out runny/watery, here are some things that could have gone wrong:

A number of people have reported yogurt failures when using Greek yogurt as a starter, and I personally have had a failed batch from a store-brand starter, so I would shy away from those.

1. Your thermometer isn’t accurate.

FYI, Greek yogurt starter does NOT make Greek yogurt. Greek yogurt is made by straining the whey out of regular yogurt, and If your thermometer isn’t giving you correct readings, you can acci- thus has everything to do with method and not with the starter. dentally kill your yogurt cultures. Milk that’s too cool will just result in slow-growing yogurt cultures, but if your milk is over 120° F 6. Your incubating water wasn’t deep enough. when you stir in the starter, you could kill the yogurt bacteria.

Make sure your thermometer is working correctly, and be precise about following the temperature recommendations in the recipe.

There are some foods that can be made by feel, but when it comes to yogurt-making, it’s better to be exact.

My spoiled self got a Thermapen as a birthday present, so that’s what I use. However, a simple digital or non-digital thermometer will also do the trick.

2. You used ultra-pasteurized milk.

Ultra-pasteurized milk, which is often sold in paper cartons, has been heated to very high temperatures in order to ensure a long shelf life. The ultra pasteurization process kills off too many bacteria for the yogurt-making process, though, and your yogurt will likely be very runny if you use this kind of milk.

A gallon of hot water is perfect for my cooler. The water reaches about 3/4 of the way up the jars, which is as it should be. If you have a larger cooler, though, you may need to add more water.

If the jars aren’t 3/4 submerged in the water, the yogurt will not stay warm enough during the incubating process for the cultures to grow.

What to do with failed yogurt If you have a batch of runny yogurt, you probably won’t be able to save it by trying to remake it into yogurt (I tried that once and it was an unmitigated disaster.)

But don’t throw it away! You can:

Throw it into a smoothie.

Organic milk is frequently ultra-pasteurized, and sometimes is sold in plastic jugs, so don’t assume you’re buying regularly pasteurized No one will ever know it was runny milk…read the carton/jug. once it’s all blended up with fruit and ice.

Raw milk (if available in your area) also works just fine for yogurt.

3. You used non-dairy milk.

This recipe is formulated to work with cow’s milk, and it should also work with goat’s milk. Almond milk and soy milk usually require some modifications, though, so find a recipe meant specifically for those milks.

Use in place of buttermilk.

Runny yogurt is often the consistency of buttermilk, and since it’s at least somewhat cultured, it tends to make a great buttermilk substitute.

4. You used skim milk.

So, make some biscuits, pancakes, or waffles.

Milk with a higher fat content makes much thicker, milder yogurt, so I use whole milk in every batch.

Strain it.

If you use skim milk, your yogurt will be thinner and more tangy.

To thicken it up a bit, you can stir some powdered milk into the warm milk before you add the starter. Some people also add gelatin (the Kitchn recommends one teaspoon per quart of milk, and they advise letting it dissolve in some milk before adding it to the pot of milk during the heating process.)

Greek yogurt is made by straining the whey out of regular yogurt, and you can easily do this with your runny yogurt (although if it’s the texture of regular milk, this will not work.)

5. You used a faulty starter.

I recommend using Dannon or Yoplait plain or vanilla yogurt as

Simply line a colander with a cloth napkin or thin kitchen towel, place the colander over a bowl, fill it with yogurt, place the whole works in the fridge, and let the whey drain out until the yogurt reaches the desired consistency.

deep pans of 110°F water. Water should come at least halfway up the containers. Set oven temperature at lowest point to maintain water temperature at 110°F. Monitor temperature throughout incubation making adjustments as necessary.

Fermenting Yogurt at Home Brian A. Nummer, Ph.D., National Center for Home Food Preservation, October 2002

Processing

Introduction

1. Pasteurization for any non-commercial milk. Heat water in the

bottom section of a double boiler and pour milk into the top section. Cover the milk and heat to 165°F while stirring constantly for uniform heating. Cool immediately by setting the top section of the double boiler in ice water or cold running water.

Store milk in the refrigerator in clean containers until ready for making yogurt.

Combine ingredients and heat. Heating the milk is a necessary step to change the milk proteins so that they set together rather than to form curds and whey. Do not substitute this heating step History for pasteurization. Place cold, pasteurized milk in top of a double boiler and stir in nonfat dry milk powder. Adding non-fat Yogurt is thought to have originated many centuries ago among the dry milk to heated milk will cause some milk proteins to coagunomadic tribes of Eastern Europe and Western Asia. Milk stored in late and form strings. Add sugar or honey if a sweeter, less tart animal skins would acidify and coagulate. The acid helped preserve yogurt is desired. Heat milk to 200°F, stirring gently and (a) the milk from further spoilage and from the growth of pathogens hold for 10 minutes for thinner yogurt or (b) hold 20 minutes for (disease-causing microorganisms). thicker yogurt. Do not boil. Be careful and stir constantly to avoid scorching if not using a double boiler.

3.

Cool and inoculate. Place the top of the double boiler in cold Ingredients to make 4-5 cups of yogurt water to cool milk rapidly to 112-115°F. Remove one cup of the warm milk and blend it with the yogurt starter culture. Add this  1-quart milk (cream, whole, low fat, or skim) — In general the to the rest of the warm milk. The temperature of the mixture higher the milk fat level in the yogurt the creamier and smother should now be 110-112°F. it will taste. Note: If you use home-produced milk it must be 4. Incubate. Pour immediately into clean, warm container(s); cover pasteurized before preparing yogurt. and place in prepared incubator. Close the incubator and incubate about 4 - 7 hours at 110°F ± 5°F. Yogurt should set firm  Nonfat dry milk powder — Use 1/3-cup powder when using when the proper acid level is achieved (pH 4.6). Incubating yowhole or low fat milk, or use 2/3-cup powder when using skim gurt for several hours past the time after the yogurt has set will milk. The higher the milk solids the firmer the yogurt will be. produce more acidity. This will result in a more tart or acidic For even more firmness add gelatin (directions below). flavor and eventually cause the whey to separate.  Commercial, unflavored, cultured yogurt — Use ¼-cup. Be sure  Refrigerate. Rapid cooling stops the development of acid. Yothe product label indicates that it contains a live culture. Also gurt will keep for about 10-21 days if held in the refrigerator at note the content of the culture. L. bulgaricus and S. thermophilus are required in yogurt, but some manufacturers may in addi40°F or lower. tion add L. acidophilus and/or B. bifidum. The latter two are used for slight variations in flavor, but more commonly for Yogurt Types health reasons attributed to these organisms. All culture variations will make a successful yogurt.  Set yogurt: A solid set where the yogurt firms in a container and  (Optional) 2 to 4 tablespoons sugar or honey. not disturbed.  (Optional) For a thick, firm yogurt swell 1 teaspoon unflavored  Stirred yogurt: Yogurt made in a large container then spooned gelatin in a little milk for 5 minutes. Add this to the milk and or otherwise dispensed into secondary serving containers. The non-fat dry milk mixture before cooking. consistency of the “set” is broken and the texture is less firm than set yogurt. This is the most popular form of commercial Tools yogurt.  Drinking yogurt: Stirred yogurt to which additional milk and flavors are mixed in. Add fruit or fruit syrups to taste. Mix in  Double Boiler, preferred or regular saucepan 1-2 quarts in camilk to achieve the desired thickness. The shelf life of this prodpacity larger than the volume of yogurt you wish to make. uct is 4-10 days, since the pH is raised by fresh milk addition.  Cooking or Jelly Thermometer. A thermometer that can clip to Some whey separation will occur and is natural. Commercial the side of the saucepan and remain in the milk works best. Acproducts recommend a thorough shaking before consumption. curate temperatures are critical for successful processing.  Fruit yogurt: Fruit, fruit syrups, or pie filling can be added to the  Mixing spoon yogurt. They are placed on top, on bottom, or stirred into the  Yogurt containers, e.g. cups with lids or canning jars with lids. yogurt.  Incubator: a yogurt-maker, oven, heating pad, or warm spot in  Yogurt cheese: Line a large strainer or colander with cheeseyour kitchen. To use your oven, place yogurt containers into cloth. Place this over a bowl and then pour in the yogurt. Do not Yogurt is made by adding Streptococcus thermophilus and Lactobacillus bulgaricus into heated milk. After this inoculation the milk is held at 110°F ± 5°F until firm. The milk is coagulated (thickened) by an increase in acidity from lactic acid produced by the bacteria. With its slightly sour taste, creamy texture, and good nutrient content, skim or whole milk yogurt remains a healthy food itself and one that can be used in recipes from appetizers to desserts.

2.

:

use yogurt made with the addition of gelatin. Gelatin will inhibit whey separation. Let it drain overnight covered with plastic wrap.

Empty the whey from the bowl. Fill a strong plastic storage bag with some water, seal and place over the cheese to weigh it down.

Let the cheese stand another 8 hours after which it is ready to use.

The flavor is similar to a sour cream with a texture of a soft cream cheese. A pint of yogurt will yield approximately 1/4 lb. of cheese. The yogurt cheese has a shelf life of approximately 7-14 days when wrapped and placed in the refrigerator and kept at less than 40°F. For uses, recipes, and more information on yogurt cheese see the "Resources"; section below.

Frozen yogurt: Follow directions given with most home ice cream makers.

Always use clean and sanitized equipment and containers to ensure a long shelf life for your yogurt. Clean equipment and containers in hot detergent water, then rinse well. Allow to air dry.

Kitchen Notes

When making this recipe in our test kitchen we used a saucepan instead of a double boiler. Despite constant stirring we still had some minor scorching. We took care not to stir or scrape the scorched area.

During the cooking step milk proteins formed strings that we scooped out with a slotted spoon. We inoculated our entire batch of milk with  starter and poured the mixture into separate containers. To some containers we added different amounts of honey or sugar stirring to dissolve the sweetener, while others we left plain. Our yogurt reached pH 4.7 in approx. four hours, pH 4.6 in approx. five hours and pH 4.5 Trouble-shooting in approx. six hours. The yogurt set was firm after six hours and the was mild. The yogurt was immediately refrigerated until the next  Milk forms some clumps or strings during the heating step. Some taste day. On the following day we processed the yogurt into some of the milk proteins may have jelled. Take the solids out with a slotted variations listed above under "Yogurt Types". spoon or in difficult cases after cooking pour the milk mixture through a clean colander or cheesecloth before inoculation.

Resources  Yogurt fails to coagulate (set) properly. Milk proteins will coagulate when the pH has dropped to 4.6. This is done by the The following information is provided as a courtesy to the reader. No endorsements are culture growing and producing acids. made or implied for commercial products and none have been tested in our labs or  Adding culture to very hot milk (+115°F) can kill bacteria--Use a kitchens. For commercial products other makes, models, or alternatives are almost certainly available. thermometer to carefully control temperature.  Too hot or too cold of an incubation temperature can slow down Cultures and Probiotics culture growth--Use a thermometer to carefully control temperature.

Yogurt Bacterial Culture. Scimat 2000. http://distans.livstek.lth.se:2080/yog-cult.htm.

Accessed 26 Mar 2004.  The starter culture was of poor quality--Use a fresh, recently purchased culture from the grocery store each time you make yogurt. Probiotic Bacteria Associated with Fermented Foods (An Ohio State University Food

    

Science publication). http://www.fst.ohio-state.edu/People/HARPER/Functional-foods/ Probiotics.html. Accessed 13 Apr 2004.

 Yogurt tastes or smells bad.

Starter culture is contaminated--Obtain new culture for the next batch.

Yogurt has over-set or incubated too long--Refrigerate yogurt immediately after a firm coagulum has formed.

Overheating or boiling of the milk causes an off-flavor--Use a thermometer to carefully control temperature.

Whey collects on the surface of the yogurt. This is called syneresis. Some syneresis is natural. Excessive separation of whey, however, can be caused by incubating yogurt too long or by agitating the yogurt while it is setting.

Food safety, spoilage and shelf life Yogurt provides two significant barriers to pathogen growth: (a) heat and (b) acidity (low pH). Both are necessary to ensure a safe product.

Acidity alone has been questioned by recent outbreaks of food poisoning by E. coli O157:H7 that is acid-tolerant. E. coli O157:H7 is easily destroyed by pasteurization (heating). Therefore, always pasteurize milk or use commercially pasteurized milk to make yogurt.

Discard batches that fail to set properly, especially those due to culture errors. Yogurt generally has a 10-21 day shelf life when made and stored properly in the refrigerator below 40°F. Molds, yeasts and slow growing bacteria can spoil the yogurt during prolonged storage.

Ingredients added to yogurt should be clean and of good quality. Introducing microorganisms from yogurt add-ins can reduce shelf life and result in quicker spoilage--"garbage in, garbage out". Discard any yogurt samples with visible signs of microbial growth or any odors other than the acidity of fresh yogurt.

Commercial Yogurt Sites About Yogurt. http://www.aboutyogurt.com. The website of the National Yogurt Association. Accessed 26 Mar 2004.

Dannon http://www.dannon.com. Accessed 26 Mar 2004.

For uses, recipes, and more information, Dannon, a commercial yogurt maker, has created a brochure on yogurt cheese http://www.dannon.com/ pdf/yogurtCheese.pdf.

Accessed 26 Mar 2004.

Yoplait (General Mills Co.)http://www.yoplait.com. Accessed 26 Mar 2004.

Yogurt Makers (Incubators).

Salton Electric Yogurt Maker. approx. $14.99 http://www.esalton.com/store/... Accessed 26 Mar 2004.

Yogourmet Electric Multi Yogurt Maker by Lyo-San Co. approx. $60. http://www.lyosan.ca/english/yogourmet.html. Accessed 26 Mar 2004.

Donvier Electronic Yogurt Maker. approx. $44.95 http://www.donvier.com/products/ yogurt.html Accessed 26 Mar 2004.

Miracle Yogurt Maker Model JC70. approx. $49.95. http:// www.miracleexclusives.com/Yogurt_Makers.html Accessed 26 Mar 2004.Reviewed by Joseph Frank, Ph.D., Department of Food Science and Technology University of Georgia and Elizabeth Andress, Ph.D. and Elaine D’Sa, Ph.D. for the National Center for Home Food Preservation.

This material is based upon work supported by the Cooperative State Research, Education, and Extension Service, U.S. Department of Agriculture, under Agreement No. 00-51110-9762.

Buttermilk A single strain of bacteria is used in the fermentation:



Streptococcus lactis

Bulgarian buttermilk has the bacterium Lactobacillus bulgaricus added. It produces a tarter taste than if the milk is fermented with S. lactis. In yogurt, L. bulgaricus yields a milder taste.

When milk is soured and curdled by lemon or vinegar it's called acidified buttermilk. Even though it isn't cultured or probiotic, it's quick and easy when you're making a recipe that calls for buttermilk. Other cultured dairy can be used as a buttermilk substitute.

makes 1 quart (litre) cultured buttermilk

 

4 cups milk (1 quart or 1 litre), skim, partly skim or full-fat, organic if possible 4 tablespoons (60 ml) liquid buttermilk, from the store or a previous batch

1.

2.

3.

4.

5.

6.

Measure milk and put into glass jar or container.

Add buttermilk culture and stir into milk.

Cover.

Allow to incubate for approximately 24-36 hours at room temperature or below 80° F (27° C).

Milk will thicken and curdle slightly. Save ¼-½ cup for next batch.

Refrigerate.

How to Make Sour Cream makes 1 pint (500 ml) probiotic sour cream



2 cups cream, light or heavy; unpasteurized makes the healthiest cultured sour cream 2 Tablespoons buttermilk, fresh from a previous batch or the store

Directions 1.

2.

3.

4.

5.

Measure cream and pour into jar or container.

Measure buttermilk and stir into cream.

Cover tightly.

Allow to ferment at room temperature for 24 hours.

Store in the refrigerator.

The lactic acid (probiotic) bacteria that's present in the buttermilk culture is:

 

Streptococcus lactis Lactobacillus bulgaricus; if you can find a buttermilk with this bacterium (used in Bulgarian buttermilk) or introduce it from another source (yoghurt)

Be aware that probiotic bacteria are killed at temperatures higher than approximately 125° F (52° C). This means sour cream used in cooking and baking will no longer be probiotic.

Makes approximately 1/3 quart (1/3 litre) plain Greek yogurt.



1 quart (1 litre) Plain Yogurt - skim, partly skim or full-fat, commercial (without thickeners) or homemade curd

     

Place coffee filter or cloth in strainer.

Place strainer over bowl or container where it can freely drain.

Pour yogurt into strainer.

Let curd drain for approximately 20-30 minutes.

Spoon strained curd from strainer and put in a clean container.

Close tightly and store in the fridge.

Muslin -or-

Tightly woven cloth -or-

Coffee filter

Frozen Yogurt 1. Mixer I learned how to make frozen yogurt using this method. It's simple... you just have to remember to take the yogurt mixture out after a couple hours. If you forget, it'll freeze solid. Oops! Let it thaw a little.



Pour prepared ingredients into a metal mixer bowl. If I want the yogurt mixture to freeze quickly I pour it into an 8-in (20 cm) pan.

Cover with foil or plastic wrap.

Freeze for about 2 hours or until firm at the edges and semi-soft in the center.

Beat with electric mixer on medium-high speed until soft but not melted significantly.

   Repeat freezing and beating one or two more times, if desired.

2. Food Processor      

Pour prepared yogurt ingredients into an 8-inch square baking pan.

Cover with foil or plastic wrap.

Place in freezer and freeze 1-2 hours or until solid.

Break frozen mixture into pieces and put into food processor.

Use a metal blade in the food processor and process until soft. Do not melt.

Repeat freezing and processing one or two more times, if desired.

After last beating, stir or fold in any whole or chopped nuts, pieces of candy or cookies and large pieces of fruit or prepared ingredients used to produce swirled or marbled effect. Serve after the final beating or return to freezer and serve later.

CREAMY MARGARITA POPSICLES 15 Limes 1/2 Cup Tequila 1 Cup Water 1 Can Sweetened Condensed Milk Margarita Salt Dixie Cups Popsicles Sticks

Frozen, yogurt, dessert, chocolate, vanilla, probioticpopsicle, margarita, treat

Ingredients 1½ cups low fat plain yogurt, commercial or homemade 375 ml  1½ cups low fat milk 375 ml



1/4 cup unsweetened cocoa powder 50 ml



3 ounces bittersweet chocolate or semi-sweet chocolate chips 100 g



1 egg, lightly beaten



1 tablespoon cornstarch 15 ml



3/4 cup cane sugar 175 ml



1 teaspoon vanilla extract 5 ml

In a heavy pot, combine sugar and cornstarch (leave out if using strained yogurt). Stir in milk and beaten egg. Cook, stirring constantly, over medium heat 6 to 8 minutes or until mixture is thickened and coats a metal spoon. Don't worry if mixture doesn't thicken without cornstarch.

Stir in both chocolates and cool. Stir in vanilla and yogurt and freeze in your ice cream maker or using the freezer method.

I used strained curd and skipped the cornstarch... and substituted Stevia for 1/4 cup sugar. At the end, along with the vanilla and yogurt, I added drops of liquid Stevia to taste.

Serves 6. Makes about 1 quart (litre).

Tip: Whole milk makes a creamier product.

Use strained or Greek yogurt and skip the cornstarch.

Reduce calories by reducing sugar to 1/2 cup. If you want a sweeter frozen yogurt, use zero calorie organic Stevia (to taste).

Ingredients 

1-1/2 cups low fat milk 375 ml 1-1/2 cups plain low fat yogurt, store-bought or homemade 375 ml  1 egg, lightly beaten



2/3 cups sugar 160 ml



1 tablespoon cornstarch 15 ml



1-1/2 teaspoons vanilla extract 7 ml

In a heavy pot, combine sugar and cornstarch (leave out if using strained yogurt). Stir in milk and beaten egg. Cook, stirring constantly, over medium heat 6 to 8 minutes or until mixture is thickened and coats a metal spoon. Don't worry if mixture doesn't thicken without cornstarch.

Remove from heat and cool. Blend in vanilla and yogurt. Freeze in your ice cream maker or using the freezer method.

Plain Natural Yogurt 

Tips for Making Greek Yogurt and Labneh

Can be cultured from cow, sheep, or goat's milk..... pasteurized, organic or raw milk. I like to make full-fat, organic or raw milk curd. It makes a wonderfully, creamy organic Greek yogurt that's delicious on it's own or in a recipe. Yum!



If you want a really creamy, rich tasting Greek curd use whole milk.

Culture your own milk to strain. Click here for how to make curd.

If you plan on straining a store bought curd, make sure it doesn't contain gelatin or thickeners. The whey won't separate and drain from the curd.

Yogurt Strainer 

Is a mesh strainer.... the same variety as for draining food. It generally comes with a container to rest the strainer over.

 

Most likely you can find a container (bowl, pot) in your kitchen that your regular strainer can rest on.

If you have a strainer with legs you can rest it in the sink..... especially if you don't want to save the whey.

Muslin Cloth 

If you don't have a muslin cloth try using a tightly woven dish towel, dish cloth or cloth napkin.

I like to use an unbleached coffee filter for straining yoghurt..... it fits into my strainer nicely and I don't have to wash it afterwards. :)

Straining Time  Depends on the amount of whey in the curd to begin with..... and how much you want to remove.  You can gradually add curd to the strainer as the whey drains off.

Want a Thicker Curd?.... Or is it Too Thick?  

To make it thicker, let it drain longer.

If you've strained it too long and it's thicker than what you'd like, stir some of the whey back in. You can adjust the thickness this way until it's exactly how you like.

Sofya’s Garlic-Fiend-Special Yogurty

Ranch Note: The proportions given below are rough approximations of what I use, since I mostly don’t measure when I cook (though these are pretty darn close). Feel free to alter the amounts to your liking.

       

3 T mayonnaise 3 T sour cream 1/4 C yogurt 2 garlic cloves, pressed a pinch of salt a pinch of dried (or fresh) dill 2 T finely chopped parsley a dash of milk or half-and-half (if you like yours on a runny side, which I do)

Mix everything together and serve with wings or a salad or lick from your finger....

Frozen ,yogurt,popsicles,ranch,salad,dressing,dip

Frozen Yogurt Pops  

1 cup plain yogurt 1 cup granulated sugar (I used white sugar, but brown sugar would also be tasty, giving the pops more of a caramel undertone)  2 cups fresh raspberries (you can also use thawed frozen raspberries in place of fresh) 1. Stir yogurt and sugar together in a bowl until the sugar is mostly dissolved.

2. Puree the berries in a food processor. If desired, pass the puree through a sieve, discarding the seeds.

3. Add the raspberry puree to the sugar and yogurt mixture, stir well to combine, pour into the molds, and freeze overnight.

4. To unmold, hold the mold sideways and run hot water over the plastic, making sure not to get any water on the inside.

Variations: Use strawberries or blackberries in place of raspberries. If using blackberries, be sure to strain the puree as blackberry seeds tend to be rather large and hard.

yogurt is still thin,

If you wake up in the morning and your the first thing to do is to put it back and wait a few more hours, since acid content, which is responsible for the thickening, will continue to increase with time. If after 12 hours your yogurt is still the consistency of milk, this means that it wasn’t kept warm enough during the incubation. Consider improving your incubation method or trying a different one.

Meanwhile, failed yogurt can be salvaged by re-heating it carefully over low heat back to 110 degrees and incubating it for the second time.

If All is Lost: Turn Failed Yogurt into Homemade Ricotta Another way to deal with failed yogurt is to turn it into homemade ricotta. While true ricotta was originally made by reheating the whey left over from making other cheeses and straining it again (which I have done this successfully myself), present-day commercial ricotta is made by adding acid to hot milk. As our failed yogurt already contains acid from the addition of yogurt starter, all you need to do is heat it until it curdles (to approximately 165 degrees) and then strain it like Greek yogurt above. Click here and scroll down to the end for a step-by-step photo tutorial.

What to do if your yogurt fails: Do not despair, curse me, or throw it away! It is now a perfect base for making homemade ricotta! Ricotta, you see, is nothing but milk that has been heated to the scalding point and to which acid has been added in the form of either buttermilk, lemon juice, vinegar, or yogurt (which is the traditional way of doing it in Azerbaijan) to cause the whey to separate from the curd. The curd part is then drained of most of the whey through a kitchen towel, muslin cloth, or pantyhose (you got that right). Do not use regular store-bought cheesecloth as it is not dense enough and you will lose too much of the curd.

To do so, place the crock-pot’s inset back into its base and turn the dial to high. Heat until the contents look like this: Note how the big lump of white curd is visibly separating from the greenish, watery whey.

Now set a colander over a bowl,

Line the colander with a towel,

Pour the entire contents of the crock-pot in,

And allow to drain for a couple of hours (you may choose to drain it for a longer or shorter period, depending on how dry you like your ricotta).

Homemade Buttermilk (Ranch) Dressing - Dry Mix Yield: 1 cup of mix

1/2 cup dry buttermilk powder (see note) 1 tablespoon dried parsley 2 teaspoons freeze dried chives 1 1/2 teaspoons dillweed 1 teaspoon dry mustard 1/2 teaspoon paprika 1/2 teaspoon dried onion 1/2 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon sea salt freshly ground black pepper

Whisk together all ingredients in a small bowl. Store in an airtight container. If the buttermilk powder you bought required refrigeration after opening, then store the mixture in the fridge.

Makes about 1 cup of mix.

Homemade Buttermilk Dressing 1/4 cup Homemade Buttermilk Dressing Mix 1 cup mayonnaise (try homemade!)

1 cup buttermilk or regular milk Whisk together all ingredients and store in an airtight container in the fridge.

Nat's Notes: 1. Try looking for buttermilk powder in the baking aisle or the bulk section of your grocery store.

2. You can also use sour cream or plain yogurt in place of mayonnaise or do half and half.

3. I realize that using buttermilk when there is already buttermilk powder in the mix is sort of redundant, but I liked the extra tang. Use regular milk or even water if you like. Try adding less at first if you want the dressing to be thick.

Salsd dressing, ranch, mix, buttermilk, herbs, alternative

Homemade Olive Oil Mayonnaise

Homemade mayonnaise has a milder, more neutral flavor than the store-bought varieties, and can be customized to meet your tastes.

1. Mayonnaise is simply an emulsion of oil and egg yolks, with a little acidity and salt added to brighten the flavors.

To make 1 cup of mayonnaise you will need:

    

1 cup of light olive oil (less strongly flavored than standard olive oil) or other good-quality oil, like walnut or sweet almond oil 1 egg Juice of 1 lemon, or vinegar A pinch of salt (and pepper, if desired) Water to thin the mayonnaise

2. Separate the egg. Reserve the whites for other recipes.

3. Egg yolks contain a natural emulsifier, lecithin, which helps thicken sauces and bind ingredients.

4. Lemon juice or vinegar adds acidity and flavor to the mayonnaise.

For each cup of mayonnaise, add between 1 and 2 tablespoons of fresh lemon juice or vinegar, depending upon your tastes.

5. Combine the egg and acid in the bowl, whisking to mix.

You can make mayonnaise in a food processor or by hand, with a mixing bowl and whisk. The key for either method is to add oil very slowly, in a steady stream, while the processor is running or you're whisking vigorously. (Note: to stabilize a lightweight mixing bowl, set it on a coiled kitchen towel.)

6. Continue to whisk constantly, adding the oil in a slow, steady stream.

If the mayonnaise starts looking too thick, add enough water to thin it to the consistency you desire. Add about a teaspoon of water at a time.

When the oil is all mixed in, the mayonnaise should be thick and fluffy, with your whisk forming ribbons through the mixture.

7. Use homemade mayonnaise on sandwiches, in dips, or in any recipes requiring mayonnaise. Dress it up with garlic for an aioli, or herbs and olives for a remoulade sauce.

Store fresh mayonnaise in the refrigerator and use within five days.

Homemade Olive Oil Mayonnaise Yield: about 1 cup

Ingredients: 2-4 egg yolks (fresh, free-range eggs if possible) 1/2 tsp mustard 2 T lemon juice 1 1/2 T vinegar (I like balsamic) 3/4 tsp sea salt 3/4 cup extra-virgin olive oil (grapeseed would be good neutral-flavored oil to use if you don't like olive)

Directions: In a medium-sized bowl (or a large plastic cup) combine all the ingredients except for the oil. Insert immersion blender and give it a quick buzz until it's creamy. Still continue to blend as you add the oil in a slow drizzle. The mixture should thicken after a minute or two. If you're using a cup, use up and down motions to bring the emulsion together.

Adjust seasonings if necessary and store in an air-tight container for 2 weeks.

It’s not as thick as regular mayonnaise yet (it will thicken after it sits in the fridge), but you can go ahead and use it. Because you used olive oil, it’s going to taste like olive oil. (Huh. Imagine that.) You can tamper with the seasonings, adding salt or more vinegar if you like it more tangy. (I do.)

Keep it in an airtight jar in the fridge and it will keep for two weeks. Next time I’ll have a recipe for buttermilk ranch dressing that will be almost as yellow as this lovely mayo.

Hot, crispy homemade french fries and potato chips make a healthy comeback with the unorthodox method of cold frying.

Here are 4 excellent reasons why you should stop everything you're doing and try this... right now!

1. The preparation couldn't get any easier or faster. (less than 15 minutes for fries!)

2. Your stove top remains virtually grease-free because there's no explosive flash-spatter.

3. Cold frying produces healthier french fries with less fat than conventional fries.

4. Best of all: These fries (and chips) taste absolutely f.a.n.t.a.s.t.i.c

Cold Oil French Fries and Potato Chips

Small (6-8 oz) Russet potatoes: Young "bakers" have less starch than their mature jumbo siblings. Less starch = crispier french fries. Make sure your potatoes are fresh and firm. Save the large tubers for smashed or baked taters. ;-) • Yukon Gold potatoes: They're reported to be low in starch. I haven't bothered to try them because Russets are delicious, less expensive and they're always available.

Bottom line: Feel free to experiment. I tend to think White or Red rose potatoes are too high in starch to make a good french fry, but that's just speculation. Maybe you have a tuber-exotica in your pantry? Why not try it?

Top Secret confession: Don't tell jessyratfink, but I did make an earnest effort to improve her Sweet Potato Fries using the cold-fry method. The sweet potato gods weren't impressed and neither was I. When I say "Jessy's recipe ain't broke", I speak from first-hand experience. ;-) Oil Types: • Vegetable Oil- Excellent • Canola Oil- Very Good A deep, heavy saucepan or dutch oven. Flimsy aluminum or cheap stainless steel pans are not recommended. They just don't hold the heat well. (I tried an aluminum pan once and the results were awful!)

It's important to choose a saucepan deep enough to allow 2 inches between the top of the oil and the rim of the saucepan.

I use a 3 qt T-Fal saucepan. It has enough room to cold fry 2 potatoes for french fries or potato chips.

DO NOT use a frying pan

or skillet for cold-frying. Shallow pans are NOT safe for large amounts of very hot oil.

• Tongs, a spider or even a pasta claw • Paper towels

French fries, potato chips, potatoes, deep fried, snack

Stagger/criss-cross the raw fries in layers as you put them into the heavy saucepan. Cover completely with oil.

Put the saucepan on the burner and turn the heat to "high". When the oil begins to boil (about 5 minutes in) use tongs or a fork to stir the fries. This helps keep them from sticking together. Let the fries boil in the oil 5 minutes longer and stir them again.

Continue frying for a few more minutes. The bubbling will subside and the fries will begin to brown. When golden, remove them from the oil onto a layer of paper towels. Salt and serve devour immediately.

The beauty of cold-frying is that the oil never reaches the smoking-point before the potatoes are finished cooking. While I'm sure higher quality oils (such as peanut) would produce great results, I haven't tried them. I also haven't tried cold frying with Olive or Coconut oil, but I wouldn't hesitate to experiment with them Bon appĂŠtit!

P.S. The leftover oil can absolutely be reused. Cool and store it in a container until tomorrow. That's probably when you'll be craving another batch of awesome, easy, delicious homemade french fries!

Put the oil, butter, and seasonings all together in a dish.

Melt in microwave.

Pour over potatoes.

Potatoes, baked, fried, olive oil, butter

Prepare a strong espresso coffee, about 1½ cups (360 cc). Dissolve 2 teaspoons of sugar in it while the coffee is still hot. Let the coffee cool to room temperature.

Il Tiramisu delle Beccherie - The Original Restaurant

1 -1/2 cups (360 cc) espresso coffee 2 teaspoons sugar 4 egg yolks 1/2 cup (100 g) sugar 1 lb (450 g) mascarpone cheese at room temperature 30 savoiardi (ladyfinger cookies) 2 tablespoons bitter cocoa powder

Legittimo Tiramisu’ recipe from “Le Beccherie” (1981)

To make without Raw Eggs

:

Evaporated Milk for Recipes I Posted on by Alisa Fleming in Milk Subs with 0 Comments

Equivalent: 1½ cups of Evaporated Milk Directions: Put 3 cups of soy or rice milk in a saucepan. Cook over medium-low heat, stirring constantly, until the volume is reduced to 1 & 1/2 cups.

As you know, this is the important part.

If you do not do what it says, it WILL NOT taste like you remember it.

For Better than Olive Garden Bread Sticks I Used: Plain Regular White Flour And Added  1/2 C Parmesan Cheese, shredded  ~2 tsp Basil  Sprinkling of Garlic Powder (“to smell”)

Serve with, Mine is Better than THAT Fettuccine Alfredo

For New Year Breakfast Buns 2013 Cinnamon Rolls I used:  Whole Wheat Flour And added  3 TBSP buttermilk POWDER  2 TBSP coconut oil (solid)  AFTER rising step:  Ball, roll, twist  INSTEAD of brushing, cut the butter into sugar/ cinnamon mixture and sprinkle over top

Chicken-Broccoli Turnovers Ingredients       

2 cups shredded cooked turkey 1 cup shredded cheddar cheese (about 4 oz.)

1 cup chopped cooked broccoli 1/2 cup Hellmann's® or Best Foods® Real Mayonnaise 1/2 tsp. salt 1/4 tsp. ground black pepper 2 packages (8 oz. ea.) refrigerated crescent rolls

Directions 1. Preheat oven to 375°.

2. Combine all ingredients except crescent rolls in large bowl.

3. Separate each package crescent rolls into 4 squares; press diagonal perforations to seal.

4. Spoon turkey filling onto center of each square.

5. Fold dough diagonally over filling to form triangles; press edges firmly to seal.

6. Arrange turnovers on baking sheet; brush tops lightly with additional Hellmann's® or Best Foods® Real Mayonnaise.

7. Bake 12 minutes or until golden. Serve warm. 

Cost per recipe*: $8.80 Cost per serving*: $1.10*Based on average retail prices at national supermarkets.

Homemade Flour Tortillas   



2 cups flour (use what you have: unbleached white, whole wheat, or a combo of the two. See kitchen notes at bottom.)

1 t. sea salt 2 T. coconut oil (I prefer the expeller-pressed variety for this recipe, since it doesn’t have coconut flavor) OR lard 3/4 cup warm milk (or whey or even water)

Mix the flour and salt in a large bowl.

Cut the solid (NOT melted) coconut oil or lard into the flour- much like if you were making a pastry or pie crust. I usually start with a fork and end up using my hands to mash all the little coconut oil balls into the flour.

It’s going to be lumpy, and that’s OK. Just try to keep the lumps small.

Slowly add the milk until the mixture begins to form a ball. Knead for 2 minutes, and then cover the dough and allow it to rest for 20 minutes. One of the reasons I love this recipe is that it always seems to be the perfect ration of flour to liquid. I rarely, if ever, have to add extra flour or water to make a knead-able, dough consistency. But, be ready to adjust as needed, as climate and flour variety can play a part in this.

Kitchen Notes: 1. Use whatever flour you like for these. I usually splurge and use unbleached white for this recipe. The more whole wheat you use, the more you will struggle with them turning cardboard-y the next day… Yes, you can reheat them and that helps, but hubby still doesn’t like taking the cardboard ones in his lunches…

2. I have a tortilla press. But, I still prefer my rolling pin. It’s hard to get a large tortilla from a press, plus I’m faster with my pin.

3. When I’m in a hurry, I often skip the 20 minute resting period. Actually, I almost always skip the 20 minute resting period…

4. You’ll want to make a double or triple batch of these… At least that’s what I always do. They will freeze- just reheat them in your skillet to soften them before serving.

5. I have found that I don’t need to oil my skillets when cooking these. They do just fine in a dry pan.

The secret to making large, thin tortillas? THE OIL. It took me a loooong time to figure out why my tortillas would never roll out… I’d be standing there rolling with all my might, but the dough was like a rubber band… It would always shrink back as soon as I lifted it off of the counter… I realized that it was from the liquid olive oil I was using. Tortillas are traditionally made with lard. In our modern times, many folks use shortening instead (a big no-no…) I knew I needed to use a solid fat for my dough, but don’t have access to lard at the moment (We finally butchered our hogs! Here is my DIY lard rendering tutorial), and I won’t touch shortening. So, I turned to coconut oil. Bingo! As long as I use my solid coconut oil for this recipe now, I have no problem rolling out big ol’ tortillas.

To store my tortillas, I like to line a large Ziploc baggie with paper towels. This seems to help keep them from drying out so fast. (I learned this tip from Wardeh in the GNOWFGLINS eCourse!)

Tortillsa Mexican, bread, flat, flour, coconut

Sweet potato, biscuit, bread, southern

H

Irish soda bread

from the BBC

Irish Brown Bread

Needs to cook longer or hotter.

Either one.

From Auntie Melinda

No-Knead Italian Bread 3 cups flour 1 tsp yeast 1 tsp salt 1 1/2 cup warm water

Stir together 1 1/2 cup warm water with 1 tsp yeast, until it is dissolved.

Once dissolved, stir in flour and salt, mix with a spoon!

Don’t over mix. Dough will be sticky!

Cover with parchment paper, and then lay a towel on top.

Let your dough rise for 8-12 hours. I let mine go for 24 hours and it was great too! When you’re ready to bake it, pre heat the oven to 425 degrees Fahrenheit and place your dutch oven and lid on the lowest rack. Allow 30 minutes for the dutch oven to pre heat.

Meanwhile scrape out dough on a heavily floured surface.

With floured hands, carefully roll it into a ball, or whatever shape you want your loaf.

Then pull out your dutch oven and carefully place your dough inside of it. Put the lid back on, and bake for 30 minutes.

Take off the lid, and bake for another 15.

Ta da!! You have beautiful crusty Italian bread!

Whole-Wheat Buttermilk Rolls with Rosemary (Baked in a jar.)

Yields: 12 dinner rolls



1 Tablespoon active dry yeast 1 Tablespoon whole cane sugar  3 Tablespoons warm water



1 cup buttermilk, room temperature



1 large egg



2 1/2 cups organic stone ground whole wheat bread flour



1 teaspoon sea salt



1 teaspoon chopped rosemary, plus more for garnish



6 Tablespoons unsalted butter, room temperature

12 Bernardin Mason Jam Jars – 125 mL – 1. In a small bowl, stir together yeast, cane sugar, and warm water; let mixture stand in a warm place until yeast begins to foam, about five minutes.

2. Meanwhile, combine whole wheat flour, chopped rosemary and salt in the bowl of a stand mixer fitted with the dough hook.

Make a well in the center.

3. Whisk yeast mixture with a fork until dissolved. Add buttermilk; stir in egg. Pour into the flour well.

4. With the mixer on low, combine flour and liquid until just combined. Turn off mixer and allow to sit for 10 minutes for the wheat to absorb the liquid.

5. Scrape down the sides of the mixer. With the mixer on low, add butter, one tablespoon at a time, until it is all absorbed.

6. Knead dough on low for five minutes, scraping down the mixer as needed. Dough will come together to be a smooth, elastic mass. It will be sticky, but do not add more flour.

7. Grease a medium bowl with olive oil and place bread dough in the bottom. Cover loosely with plastic wrap or a tea towel and 8. Place your jam jars on a cookie sheet and prepare by oiling generously with olive oil and sprinkling the bottoms with cornmeal.

9. Turn dough onto a oiled counter and divide into ten or twelve pieces. Shape dough into round balls, as demonstrated in the short video, and place into prepared jam jars. Cover with a clean towel and allow to rise for one hour.

10. Preheat oven to 400°F. Brush the tops of the rolls with melted butter and snip tops with scissors. Place rosemary sprig in the center of the snipped area and sprinkle tops with sea salt.

11. Place in a hot oven and bake for 22 minutes. Remove from oven and allow to cool slightly. Serve warm.

Here are my tips for successful baking with whole wheat flour.

   

Add more liquid to the dough. White flour can be swapped with whole wheat if at least 1/4 cup of extra liquid is added per cup of liquid that the recipe calls for.

Don’t rush the process. Allow dough to rest for at least ten minutes immediately after the flour is incorporated, and give it a double rising if possible.

Allow dough to be sticky and resist the temptation to add more flour. It will all work out in the end.

If you must add a sprinkling of flour, for rolling or shaping dough, use a bit of white flour.

The whole thing was super simple. I made my homemade chili in advance and scooped it into the jars. Then when dinner time came around I mixed up cornbread batter and spooned it on top.

Dough:  2 tablespoons active dry yeast  1 tablespoon + 4 tablespoons sugar  1/2 cup 110-degree water  1 (12-ounce) can evaporated milk  4 large beaten eggs  7 1/2 cups all-purpose flour  1 teaspoon salt  8 ounces (2 sticks) cold butter .

Filling:  2 1/2 pounds ground, not chopped, walnuts (they should look like sawdust)  2 cups sugar  1 to 2 cups scalded milk, depending on how finely ground the walnuts are .

Egg Wash:  1 to 2 large eggs beaten with 1 teaspoon water per egg used

Walnut Rolls



In a medium bowl, dissolve yeast and 1 tablespoon sugar in warm water. Add evaporated milk and 4 beaten eggs, mixing well. Set aside.



In a large bowl, mix together flour, 4 tablespoons sugar and salt. Cut in butter with the fingers until crumbly. Add the wet ingredients and continue mixing by hand until a smooth dough forms. Round up, cover with the mixing bowl and let rise until doubled.

Divide dough into 5 balls, cover and let rise again until doubled. Meanwhile make the filling by mixing together ground walnuts (they should look like sawdust), sugar and scalded milk. Let cool to room temperature, stirring occasionally. 

Working with one ball of dough at a time, roll out to 1/8-inch thickness. You shouldn't need additional flour for rolling. Spread with 1/5 of the walnut filling. Roll from the bottom up (or top down, if you prefer) and tuck in the ends. Place seam-side down on a parchment-lined sheet pan. Cover with greased plastic wrap and let rise until almost doubled. 

Heat oven to 325 degrees. Pierce the nut roll down its length with a fork and then brush with egg wash. Bake nut rolls for about 30-40 minutes or until golden on the top and bottom. Cool completely on a wire rack. Nut rolls can be served as is or dusted with confectioners' sugar. Nut rolls freeze well once they are baked, but not unbaked. 

roll the pastry into a not-too-tight cylinder. She doesn't want to stretch the dough too much because it could cause shrinkage and the filling might burst through the dough while baking.

St. Sava Serbian Sisters' Nut Roll Recipe - Orehnjaca St. Sava Serbian Sisters' Circle of Merrillville, Ind., provided this recipe for nut roll. These dedicated women volunteer at least three times a year to make thousands of nut rolls, strudels and palachinke as a fundraiser. Some cooks use honey in the walnut filling, but the Sisters' Circle or kolo, which means "circle," uses sugar, which makes this one of the more economical recipes for nut roll I've seen. Also, the amount of milk used in the filling will depend on how finely ground the nuts are. The finer they are, the more milk they will take (about 2 cups). Coarser nuts may only need 1 cup of milk. Use http:// easteuropeanfood.about.com/od/ croatianserbiandesserts/r/ savanutroll.htm (the page Google Images takes me to when I click on the photo on the previous page. It is the photo that displays when the reader clicks on the link “tuck in the ends. © 2009 Barbara Rolek licensed to About.com, Inc. —-carried on all other photos this recipe/page; assume same for non-marked photos.

                

1 package active dry yeast 1/4 cup warm water 1 cup ( 2 sticks) butter 1/2 cup milk 2 tablespoons sugar 1 teaspoon salt 3 egg yolks, beaten 2 1/2 cups all-purpose flour ---------------------------------------Filling: 1 to 1 1/2 cups finely ground walnuts 1/4 cup sugar 1 teaspoon cinnamon 1/4 cup milk 1/4 cup honey 3 egg whites 3/4 cup sugar

1. Dissolve yeast in warm water and set aside. Heat butter, 1/2 cup milk, 2 tablespoons sugar and salt until lukewarm and butter has melted.

2. In large bowl, combine yeast mixture, butter mixture and beaten egg yolks.

3. Add flour gradually, beating well.

4. Divide into 2 equal portions, wrap and refrigerate overnight. Next day, make the filling.

5. To make the filling: Combine walnuts, 1/4 cup sugar, cinnamon, 1/4 cup milk and honey in a saucepan. Place over low heat, stirring constantly until hot. Remove from heat and cool.

6. Beat egg whites until frothy. Gradually add 3/4 cup sugar, beating until stiff. Mix together with cooled walnut mixture. Set aside.

7. On floured surface, roll 1 portion of dough into a 24-inch square. Spread with 1/2 the filling and roll as for a jellyroll. Coil in a well-greased, 10-inch tube pan.

Repeat process with remaining dough and place second roll on top of first. With sharp knife, cut to bottom of pan in several places.

Let rise, covered, until doubled, about 1 hour, or follow this Quick Tip to cut the rise time.

1. The dough can also be rolled to a 1/8-inch thickness, spread with filling, rolled as for a jellyroll and baked as a log.

2. Heat oven to 350 degrees. Bake 1 hour or until nicely browned. Cool in pan 20 minutes and invert onto a wire rack.

Some recipes call for dried fruits, honey or citrus

Others ...

Vanilla Sugar

1 vanilla bean, whole or scraped 2 cups granulated sugar If vanilla bean is whole, slice down side of bean with back of knife and scrape seeds into airtight container with the sugar. Bury bean in sugar and seal tightly with lid. Let sit for 1 to 2 weeks. Use as regular, granulated sugar.

Baked Oatmeal Recipe with Strawberries, Banana and Chocolate             

2 cups old fashioned rolled oats 1/3 cup light brown sugar 1 teaspoon baking powder 1 tablespoon grated orange zest 1 teaspoon Chinese five spice 1/2 teaspoon salt 1/2 cup walnut pieces, chopped 1 cup sliced strawberries 1/3 cup semi-sweet chocolate chips 2 cups milk 1 large egg 3 tablespoons butter, melted 2 teaspoons vanilla extract

Serves: 6 

Preheat oven to 375°F and generously spray the inside of a 10-1/2 by 7 inch baking dish with cooking spray and place on a baking sheet.



In a large bowl, mix together the oats, sugar, baking powder, orange zest, Chinese five spice, salt, half the walnuts, half the strawberries and half the chocolate. (Save the other half of strawberries, walnuts and chocolate for the top of the oatmeal). In another large bowl, whisk together the milk, egg, butter and vanilla extract.



Add the oat mixture to prepared baking dish. Arrange the remaining strawberries, walnuts and chocolate on top. Add the banana slices to the top then pour the milk mixture over everything. Gently shimmy/shake the baking dish to help the milk mixture go throughout the oats.



Bake 35 to 40 minutes or until the top is nicely golden brown and the milk mixture has set. For an extra tasty top, sprinkle a tablespoon or so of extra brown sugar on top then place back in the oven under the broiler and broil for 20-30 seconds. Serve warm with an extra sprinkle of sugar or drizzle of maple syrup.

Easy Recipe Substitutions This baked oatmeal recipe is easily adapted for dairy-free and egg-free diets. While we call for one egg in the recipe, we have had success removing the egg completely. Another easy substitution is replacing soy, almond or even coconut milk for the milk called for in the original recipe.

You can, of course, change the fruit and chocolate in the recipe, too. To reduce calories or level of sweetness, eliminate chocolate from the recipe all together. You could also substitute blueberries, blackberries or other fruit for the strawberries and banana.

Finally, if you wish to reduce the amount of sugar, readers have had success eliminating the sugar all together. You could do this or replace the sugar with honey or agave nectar.

Read more: http://www.inspiredtaste.net/9928/baked-oatmeal-with-strawberries-banana-and-chocolate-recipe/#ixzz2GlRoo5YO

Blackberry Baked Oatmeal with Caramel Sauce           

2 cups old fashioned rolled oats 1/4 cup light brown sugar 1 teaspoon baking powder 1 tablespoon grated lemon zest 1/4 teaspoon ground nutmeg 1/2 teaspoon salt 2 cups milk 1 large egg 3 tablespoons butter, melted 1 teaspoon vanilla extract 6 ounces fresh blackberries

Follow same basic recipe as strawberry/banana/chocolate......

In a large bowl, mix together the oats, sugar, baking powder, lemon zest, nutmeg and salt. Add half of the oat mixture to prepared baking dish. Arrange half of the blackberries on top.

Then, add the second half of the oatmeal and top with the remaining blackberries

Caramel Sauce

  

1/4 cup brown sugar 1/4 cup butter 1 tablespoon water

Make Ahead Meal Idea You can make this oatmeal the night before cooking, if you do this, place bananas on the bottom of the dish and not on top of the oats since they will brown slightly over night.

Some readers have tried freezing: After mixing everything together the oatmeal is covered tightly or poured into resealable plastic bags and frozen. Then, when you want to bake the oatmeal, just take it out of the freezer, thaw and bake as directed. If you do this, we just suggest that the fruit is mixed into the oatmeal, not placed on top if you decide to freeze.

Before serving, make the caramel sauce by melting butter in a small saucepan over medium heat then add brown sugar.

Cook while stirring until the sugar dissolves. Add water, stir, and then drizzle over oatmeal.

Morning After Hot Cereal aka: Stuff I left on the counter that went flat...        

1 1/2 C Multigrain Cereal (Rolled Oats, Wheat, Barley, Rye) 1 Apple, chopped Cinnamon ~1 tsp ~ Half (or less) bottle flat Sparking Cider Splash flat Lime Perrier Black Pepper—3 turns Fresh Ginger—grated (~ 1/2 “) 2 TBSP Chia Seed (soaked or unsoaked)

       

Teensy amount of butter in pan Add apples, cinnamon, pepper, ginger Saute apples, add cider or water if they get dry or start to burn Add rest of cider and splash of Lime Perrier Add Chia seeds Add cereal You will probably have to add water to get the right consistency.

Tastes good nuked-up the next day too

Baked Oatmeal to Go 2 eggs 1 teaspoon vanilla extract 2 cups applesauce, unsweetened 1 banana, mashed 6 packets of Sweetleaf Stevia or 1½ teaspoons stevia powder or use ½ cup honey 5 cups, Old Fashioned rolled oats ¼ cup flaxseed meal 1 tablespoon ground cinnamon 3 teaspoon baking powder 1 teaspoon salt 2¾ cups milk Optional toppings: raisins, walnuts, chocolate chips

Preheat oven to 350 degrees.

Mix eggs, vanilla, applesauce, banana and Stevia together in a bowl.

Add in oats, flax, cinnamon, baking powder, salt and mix well with wet ingredients.

Finally pour in milk and combine.

Spray a 12 and 6 capacity muffin tin with cooking spray or use cupcake liners. Pour mixture evenly into muffin tin cups.

If using toppings add them onto the tops of muffins now. If using fresh or frozen fruit, drop it right into the batter.

Bake 30 minutes until a toothpick in center comes out clean.

Cool and enjoy or freeze them in gallon freezer bags.

Nutrition Info (without toppings) Servings: 18* Calories for one: 143* Fat: 4g* Cholesterol: 25mg* Sodium: 161mg* Fiber: 4g* Sugars: 4g* Carbs: 23g* Protein: 6g*

Muffin tins, breakfast, oats, whole grains, portable, take out, oatmeal, mason jars

Refrigerator Oatmeal

Place in fridge overnight and up to 2 days; maybe longer depending on the type and ripeness of the fruit. The non-banana varieties have been good after 4 days for me.

During the overnight soak, the oats and chia seeds absorb the liquid and soften. They have a great eating texture by the next day.

Leave a can of coconut milk in the fridge for a few hours and when you take it out, you’ll notice a very thick cream on top of the can.

That solidified coconut milk makes a delicious Paleo-friendly dessert topping! Use the remaining liquid for your next smoothie.

Coconut, dessert, topping, vegan, alternative Hash browns, hashbrowns, potatoes, breakfast, waffle, iron, fried

Dessert, vanilla, protein, powder, cheesecake, cream cheese

Dairy-Free, Soy-Free Pumpkin Pie This recipe is Dairy-Free, Soy-Free, Nut-Free, and optionally Gluten-Free. See my notes above on egg-free / vegan.

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1/2 Cup Brown Sugar, firmly packed 1/4 Cup White Sugar 1 Teaspoon Ground Cinnamon 1/2 Teaspoon Ground Ginger 1/4 Teaspoon Ground Nutmeg or Allspice 1/4 Teaspoon Ground Cloves 1/2 Teaspoon Salt 2 Large Eggs 1 15-ounce Can Pumpkin Puree 1 Teaspoon Vanilla Extract 1 Cup Regular Canned Coconut Milk (I use the full-fat version)

1 Unbaked Pie Shell (see below for my regular or whole wheat easy and flaky pie crust recipe, for the popular Pamela’s gluten-free pie crust recipe, or for another gluten-free option, try this recipe, substituting soy-free Earth Balance for the butter) Preheat your oven to 425ºF. Combine the sugars, cinnamon, ginger, nutmeg or allspice, cloves and salt in a small bowl. In a large bowl, beat the eggs. Beat in the sugar mixture, pumpkin, and vanilla until smooth. Fold in the coconut milk.

Pour the filling into the unbaked pie crust and bake for 15 minutes. Reduce the temperature to 350ºF and continue to bake for 50 to 60 minutes, or until a knife inserted comes out clean. It may be a bit wobbly still, but it will firm-up as it cools.

Allow the pie to cool on a wire rack for 2 hours (Be patient! This is important). Serve or refrigerate until ready to serve.

Easy Peasy Pie Crust

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1-1/2 Cups All-Purpose or Whole Wheat Pastry Flour (I used ww pastry flour, and it was still excellent) 1-1/2 Teaspoons Sugar 1/2 Teaspoon Salt 6 Tablespoons Grapeseed or Vegetable Oil 3 Tablespoons Cold Water Combine all of the ingredients, and press the dough into a 9-inch pie pan. Fill and bake as directed above.

Dairy, free , soy, pumpkin, pie, crust, alternative

1. As a Safe Egg Substitute



2-3 tablespoons cocoa powder (or to taste)(optional)

I recommend a lot of egg consumption and many of my recipes contain eggs. I occasionally get emails from readers who need to adapt a recipe to avoid eggs, and from my research/testing, Chia Seeds are the best option for this.



1 teaspoon vanilla (or to taste)

To substitute for an egg: Use 1 tablespoon finely ground chia seeds (grind them dry in a blender, food processor, or coffee grinder) and 3 tablespoons of water per egg in a baked recipe (does not work in place of eggs for omelets though…)

Put in a blender and blend until smooth. Will thicken in about 10 minutes in the fridge.

2. To Make Healthy Pudding My kids favorite use of chia seeds is to make a homemade pudding with them. It’s easy to make and actually really healthy. Our go-to recipe is:



2 cups of coconut milk or other milk 1/2 cup chia seeds

1 tablespoon or more sweetener of choice (optional)- We use honey or a few drops of stevia tincture

There are endless flavor variations. You can omit the cocoa powder and vanilla and add a cup of strawberries for a strawberry version, or add cinnamon and nutmeg for a Chai Chia Pudding.

3. To Thicken Soup or Gravies If you don’t use cornstarch or thickening agents, it can sometimes be a challenge to thicken different culinary creations. Just add a couple tablespoons of chia seeds (powdered or not) at a time to reach the desired thickness.

4. To Make Grain Free Crackers I’ve made several variations of these, including just mixing them with equal parts coconut milk to thicken, adding some garlic powder and sea salt, and baking at a low temp for a couple hours. I haven’t measured out my recipe yet to post here, but here’s another one that looks great.

5. To Thicken Meatballs Instead of Breadcrumbs I married an Italian, so meatballs get made pretty often around here. His grandmother’s recipe calls for breadcrumbs, which I don’t use, so I just throw in a couple tablespoons of chia seeds (per pound of meat) in place of gluten bombs bread crumbs. Also works to thicken meat-loafs, batters, etc.

6. Sprouted for Salads Ever had little sprouts on a salad at a restaurant? You can make them yourself. Just put some chia seeds in water, drain the water off and leave in a jar for a couple days. Every 12 hours or so, rinse with water and pour the water off. In a day or two, you’ll have little chia sprouts, which leads to the next use of chia seeds:

  

  

  

have more Omega 3 fatty acids than flax seed (important for heart health) are the richest non-marine whole food source of Omega-3 (better than salmon) absorb 10 times their weight in water and transform into a gel-like substance--great for athletes for maintaining hydration and helps with weight loss by making you feel full longer are as high in protein as quinoa are loaded with calcium, potassium, Vitamin B, and anti-oxidants help balance blood sugar via the gelling action of the seed and it’s unique combination of soluble and insoluble fiber that slow down your body’s conversion of starches into sugars have a neutral taste so they will take on the other flavors in a recipe can be eaten whole (unlike flax seed); they don't have to be ground before adding them to food in order to digest them and benefit from their nutrients have a two year shelf life, stored at room temperature (flax seeds quickly become rancid and loose their nutritional value)

7. Homemade Chia Pet These are the same seeds used to make the chia pets you can buy for ($20) in the store. Save about ($20) and make your own. Just fill a (porcupine) shaped pot with dirt, sprinkle some chia seeds on top of the dirt and water. Viola! Chia Pet. I also discovered when my kids spilled their chia seeds that they were eating for a snack that they grow in areas that don’t get much sun and that are often trampled (under the treehouse) and prevent mud. Now, the kids get to eat chia seeds under their treehouse often, and the ones that spill prevent mud. A win-win!

8. To Make Homemade Energy Gel Seen the commercial for those new (corn syrup filled) Gatorade Gels and Chews? Here’s a healthier variation that kids will love: Add a couple tablespoons of chia seeds to a cup of coconut water. Let sit for about ten minutes and you’ll have an incredible energy gel! Beats the socks off of Gatorade for hydration and energy and you get to avoid the fake colors, fake flavors and GMO corn Also works for grown ups for endurance activities like running a 5K without training at all (ask me how I know that….)(and come run with me!).

9. As a “Breading” for Baking Fish and Chicken Mixed with some almond flour and garlic powder, or even by itself, Chia Seeds make an excellent “Breading” for fish or chicken. It toasts up well and provides a nutty, crunchy flavor without the grains (another win-win!).

10. Plain Ol’ Chia Seeds Even by themselves, they are a great source of nutrients and also leave you feeling full for a long time. I sometimes chew a couple tablespoons for a quick breakfast on the go, and they leave you feeling surprisingly full! They do stick to your teeth, but wash them down with some coffee and you’ll have energy for hours!

Natural Energy Drinks

Chia Fresca 1/2 cup lime juice 1 cup sugar 10 cups water 1 tablespoon whole chia seeds several sprigs fresh mint for garnish Method

Refreshing Chia Fresca Half a cup of lemon or lime juice half a cup of pomegratate juice 1 tablespoon chia seeds 9 cups of water Method

Pour lime juice and sugar into the water and stir until the sugar Pour lemon juice and pomegratate juice into the water. is dissolved. Add the chia seeds to the above ingredients. Shake or stir vigorously to prevent the seeds clumping together. Shake or stir again a few minutes later. Shake again before serving.

Garnish with the mint sprigs. Serve in tall glasses over ice.

The above recipe is very sweet.. Below is another fresca recipe that is less sweet and very refreshing on a hot summer’s day.

Add chia seeds and stir or shake vigorously until the seeds are evenly dispersed.

Shake or stir again tafter a few minutes to prevent the seeds clumping togethe.

Shake or stir again before serving.

Serve over ice Cranberry Juice can be substituted for pomegranate juice

chia fruity green tea This recipe is a variation on chia fresca, which is mixture of lemon/ lime juice, water and chia seeds. It is a refreshing drink in the summer months. In the cooler months I like to have chia fruity green teas as a refreshing and energising pick-me up.

2/3 Tablespoons of fruit juice. I like to use blueberry juice, orange juice or lemon juice, but any fruit juice or mixture of juices is fine.

1 teaspoon of chia seeds 1 teabag of good quality green tea Method In a mug, soak the chia seeds in the fruit juice for 10 minutes to allow the seeds to soften and swell.

Add the teabag to the mug and pour in boiling water. Stir thoroughly to disperse the seeds. Let stand for a few moments until it it the strength you like. Sip slowly, and occasionally stir the mixture as the seeds will have a tendency to settle on the bottom of the mug.

Chocolate Cherry Chia Pudding This pudding is very thick, smooth and delicious. Although it tastes decadent, it uses healthy ingredients. Based on the favorite Australian chocolate bar called Cherry Ripe, a concoction of dark chocolate, cherries and coconut, it is simple to make and makes a wonderful dessert.

This pudding is very thick and can be set in a smooth sided rammekin or glass and unmoulded using a knife to loosen it.

The flavor and texture is a little like a chocolate mousse.

Ingredients per serve

Method Blend together the coconut milk, cacao powder and coconut palm sugar until the sugar is dissolved.

A stick blender or magic bullet is ideal for this.

Add the milled chia seedsand stir well, then stir in half the cherries.

Pour into a bowl or a rammekin or glass if you wish to unmould it.

One half cup of coconut milk 2 teaspoons of raw cacao powder

Leave to set in the fridge for at least an hour.

2 Tablespoons of milled chia seeds 1 teaspoon of granulated palm sugar 10 to 12 pitted cherries – fresh if you can or drained canned cherries Coconut chips to garnish

Chia Fruit Jello 

4 cups of good quality, unsweetened fruit juice (my choices – apple, orange or pomegranate)

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1 and a half – 2 tablespoons gelatin – 2 tablespoons gives a firm set Pour into a medium size bowl and gradually add the gelatin, stirring for one minute until the gelatin is thoroughly dis1 and a half tablespoons of black or white chia seeds solved.

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sweetener of choice if desired

Put the chia seeds into 2 cups of fruit juice, stir occasionally to prevent them sticking together.

Heat the remaining two cups of the juice on the stove and bring to a boil.

Add the rest of the juice/chia seed mix. Stir occasionally until the chia seeds stay evenly dispersed through the fruit juice.

Chill until set – allow at least 1 hour I like the look of white chia seeds and apple juice. The white seed look a bit like bubbles and the overall impression is like a solid champagne.

On the other hand, the red pomegranate or berry juice with black chia seeds is very dramatic

3 cups Cherries (pitted) ¼ cup Maple Syrup ¼ cup Chia Seeds

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In a medium pot add the cherries and maple syrup Bring to a boil Reduce the heat to low, put a lid on the pot, and set a timer for 15 minutes At the end of the 15 minutes use a potato masher to break up the cherries to your liking Add the chia seeds and stir well Place the jam into desired containers It will take about 15-20 minutes to firm up to the jam consistency

This jam will last 1 week in the refrigerator, or 6 months (or more) in the freezer. I like to put it into little, freezer safe mason jars so I can take out just enough that I will use, and then I also have a pretty sweet stash for a rainy day (or a week that I am on an almond butter and jelly kick) I left it all slightly chunky and the seeds whole, but if you want a smoother jam throw the whole honking thing in the food processor or blender when you are done with it (be careful since it will be hot) and whirl it up until it is smooth.

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2 cups strawberries – cleaned and chopped 1 cup water 1/4 cup chia seeds 1/4 cup honey

1. Place all ingredients into a metal pot and bring to a boil.

2. Reduce heat slightly so the contents of the pot don’t splatter all over your stove, but still bubbles in the pot.

3. Stir constantly! The chia seeds burn on the bottom of the pot very easily. So keep stirring (I had to change pots half way through because the seeds burned so easily).

4. Stir and boil until the mixture has reduced by half and has thickened. Again, it will not be as thick as jam, but it sill definitely thicken.

5. Pour into a clean glass jar and allow to cool for 1 hour. Place in the fridge overnight to continue cooling.

Strawberry Chia Seed Spread

Healthy Breakfast Frittata  

1/2 medium onion, minced 4 medium cloves garlic, chopped

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1/4 lb ground lamb or turkey

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1 + 2 TBS chicken broth

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3 cups rinsed and finely chopped kale (stems removed)

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5 omega-3 enriched eggs

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salt and black pepper to taste

Am thinking it needs herbs (sage, fennel?) and a tad of tasty cheese. Mushroom would be nice or diced pancetta.

1. Mince onion and chop garlic let them sit for 5 minutes to enhance their health-promoting benefits.

2. Preheat broiler on low.

3. Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Healthy Sauté onion over medium heat, for about 3 minutes, stirring often.

4. Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.

5. Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered for about 5 more minutes. Season with salt and pepper, and mix.

6. Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.

7. Place skillet under broiler in middle of oven, about 7 inches from the heat source so it has time to cook without the top burning. As soon as the eggs are firm, it is done, about 2-3 minutes.

Serves 2

Prep and Cook Time: 20 minutes

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1 medium size onion, diced 1 TBS vegetable broth  2 cloves garlic, minced

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1 tsp ginger

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1/2 tsp turmeric

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1/2 tsp salt

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1 cup canned diced tomatoes

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2 cups or 1 15-oz can (BPA free) lentils

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1 cup frozen spinach

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Dice onions and mince garlic and let sit for at least 5 minutes to bring out their health-promoting properties.

Healthy sauté onion in 1 TBS broth for 3 minutes.

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Add garlic, ginger, turmeric, salt, tomatoes and lentils.

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Simmer covered for 5-7 minutes.

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Add 1 cup frozen spinach and continue simmering for 2 more minutes.

Combine this tasty lentil dish with rice for a hearty meatless meal to add to your Healthiest Way of Eating. It will provide you with a complete protein as well many other health-promoting nutrients. http://whfoods.org/genpage.php? tname=recipe&dbid=232

Lentils, side dish, ethnic, Indian, turmeric, vegetarian, protein

1/2 cup pearl barley

Prep time: 20 min; Cook time: 55 min

1 medium onion, chopped fine 3 medium cloves garlic, chopped 1 medium carrot, peeled and diced in 1/4-inch cubes 2 1/2 cups crimini mushrooms, cut in half and sliced 1/2 cup Tawny port 1 TBS + 6 cups chicken or vegetable broth 1 TBS chopped fresh parsley 1 TBS chopped fresh thyme (or 1 tsp dried thyme) 1/2 TBS chopped fresh sage (or 1/2 tsp dried sage)

The crimini mushrooms and tawny port gives this Barley Mushroom Soup extra flavor.

This soup is a great way to enjoy the health benefits of barley.

Salt and black pepper to taste

1. Rinse and soak barley in 1 cup of warm water while preparing rest of ingredients.

2. Heat 1 TBS broth in a medium soup pot. Healthy SautĂŠ onion, garlic, and carrots in broth for 5 minutes over medium heat, stirring frequently.

3. Add mushrooms and continue to sautĂŠ for another 3 minutes. Add drained barley and Tawny Port and cook for about 2 minutes.

4. Add rest of broth and bring soup to a boil on high heat. Once it comes to a boil, reduce heat to medium and simmer for about 40 minutes, or until barley and carrots are tender.

5. Add herbs, salt, and pepper at the end of cooking and serve.

Serves 4

Mushroom Barley Soup Recipe By : Eating Well for Optimum Health, Dr. Andrew Weil, page 209 Serving Size : 4 1 cup medium pearl barley 6 cups Vegetable Stock (see separate recipe) 1 1/4 cups onion -- chopped 2 cloves garlic -- minced 3 tablespoons extra-virgin olive oil 1 pound fresh mushrooms -- sliced (shiitake, if possible) 4 tablespoons dry sherry 4 tablespoons reduced-sodium soy sauce -- or to taste 2 teaspoons dried dill weed 1. Rinse and drain the barley. In a large pot, cook the barley, covered, in 1 1/2 cups of the stock until tender.

2. Saute the onions and garlic in the olive oil until they are translucent. Add the mushrooms and sherry and cook, uncovered, until the mushrooms are soft.

3. Add the mushroom mixture to the barley with the remaining stock and the rest of the ingredients. Bring the soup to a boil, reduce heat, cover, simmer for 20 minutes, and serve.

Servings: 4. Calories 590, fat 17 g (26% calories from fat), saturated fat 3 g, protein 18 g, carbohydrate , 91 g, cholesterol 4 mg, sodium 700 mg, fiber 12 g Soup, mushroom, barley

Salad, side dish, spinach, figs, walnuts

Lemon & Avocado Butter Lettuce Salad Serves 2

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2 heads butter lettuce 1 avocado 2 nori sheets 1/4 cup pine nuts 1/2 cup baby tomatoes

Dressing

Assembly

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1. Cut the leaves from the stalk of the butter lettuce.

2. Toss in the desired amount of dressing and then

1 cup cashews, soaked 20 minutes 1/2 cup water 1 clove garlic 1 teaspoon onion powder 2 teaspoons lemon juice 1/2 teaspoon lemon zest 1/2 teaspoon salt 2 teaspoons nutritional yeast (optional)

1. Blend all ingredients together in a highspeed blender.

2. Chill until ready to use.

Quick parmesan cheese   

1/4 cup macadamias 2 tablespoons nutritional yeast 1/4 teaspoon salt

1. Use a microplane to grate the macadamias into a bowl.

2. Add the nutritional yeast and salt, and then mix thoroughly.

Salad, side dish, butter, lettuce, cashews, paleo, raw, whole

rearrange the leaves on the plate so they go from biggest to smallest, as they did when they were part of the original lettuce.

3. Cut half of an avocado into a fan and place on the plate just to the side of the butter lettuce.

4. Crush a dry nori sheet with your hands and sprinkle the lettuce with it.

5. Quarter the baby tomatoes and sprinkle the salad with them, finishing up with a sprinkle of the quick parmesan cheese and the pine nuts.

Chocolate Cookie Crust 30 chocolate wafers (Nabisco Famous Chocolate Wafers, to yield about 1 1/2 cups crumbs) 5 tablespoons unsalted butter, melted and slightly cooled 1/8 teaspoon salt 1/2 teaspoon pure vanilla extract

Try chocolate crust and toasted, chopped almonds

1 Put the cookies in the container of a food processor; process them until they are finely ground.

2 Transfer crumbs to a mixing bowl; combine crumbs, butter, salt, and vanilla; stir until the crumbs are moistened.

3 Press mixture evenly across the bottom of a 9-inch pie plate and all the way up the sides of the pan; pack tightly so crust is even and compacted.

4 Bake in a 350° oven for 6-8 minutes or until crisp.

5 Let cool completely before filling.

6 May wrap crust in plastic wrap and freeze for 1 month.

Almost Almond Joy Bars

OR—-add an almond to the coconut mixture and roll them into balls, then dip them in chocolate.

5 oz sweetened condensed milk 1 stick butter (1/2 cup) - real butter (softened) 1 tsp vanilla Extract 2 cups powdered Sugar 1 - 14 oz bag sweetened flaked Coconut 24 oz milk chocolate almond bark or milk chocolate chips 1 cup whole dry roasted almonds.

Blend the sweetened condensed milk, butter and vanilla extract. Add the powdered sugar a little at a time, stirring until smooth. Stir in the coconut, the mixture should be firm. Pat firmly into a 9 x 13 x 2 inch pan. Chill in the fridge until firm. (we put ours in the freezer). While the mixture chills go ahead and dry roast the almonds. We had a bunch of almonds but they need to be roasted.

To Roast Almonds - Spread in an un greased baking pan.

Place in 350ÂşF oven and bake 10 minutes or until golden brown and fragrant; stir once or twice to ensure even browning. Note that almonds will continue to roast slightly after removing from oven.

In a double boiler over hot, not boiling water, melt the chocolate chips or milk chocolate almond bark, stirring often. This can also be done in the microwave. (use the defrost setting on the microwave and melt the chocolate in 3 minute intervals.)

Remove coconut mixture from the refrigerator/freezer and cut into 1 x 2 inch bars. Put 2 whole almonds on top of each bar.

Use a fork to dip each bar into the melted chocolate mixture.

Tap fork gently against the side of the bowl to remove any excess chocolate. Lay bars on waxed paper after dipping until firm. You can also place them into the refrigerator as well.

Crust 2 cups crushed graham crackers 1/2 cup sugar 2/3 cup melted margarine Filling 3 cups flaked coconut 2 (14 ounce) cans sweetened condensed milk 1 1/2 cups toasted almonds Topping 1 (12 ounce) package semi-sweet chocolate chips Directions: 1 Melt margarine,stir in sugar and graham crackers until all worked in together.

2 Pat in the bottom of a 9x13 pan.

3 Bake in a 350 degree oven for 10 minutes.

4 while the crust is baking, mix the sweetened condensed milk with the coconut until all the coconut is incorporated with the sweetened condensed milk.

5 I usually chop the almonds up as the bars cut easier when they are chopped rather than left whole, but that is a personal choice.

6 When the crust is out of the oven, spread filling over the crust. Once the filling is spread, sprinkle the toasted almonds over the filling.

7 Bake the bars for 20 minutes or until light golden brown.

8 Once you take the bars out of the oven, I turn my oven off, sprinkle the chocolate chips over the bars and return to oven for a few minutes until the chips are melted enough to spread with a knife.

9 I have found over the years that scoring the bars while the chocolate is still soft, helps when cutting the bars after they have cooled. Other wise when you cut the cooled bars, they don't seem to cut cleanly and neatly. I also cut them into tiny bite size pieces, they are very rich and by cutting them small, they go alot further.

Read more at: http://www.food.com/recipe/almond-joy-bars-185735?oc=linkback

Some brands of rice contain more arsenic than others With growing concerns about rice containing potentially harmful levels of arsenic, the US Food and Drug Administration and Consumer Reports both released lab analyses last Wednesday detailing how much arsenic is found in rice and rice products. Both reports — which analyzed 200 samples of brown and white rice, rice cereals, rice cakes, and rice milk — found that many brands contain more arsenic in a single serving than what the Environmental Protection Agency allows in a quart of drinking water.

While the FDA said its data were “consistent” with those of Consumer Reports, the federal agency declined to name specific brands in its report and how much arsenic each contained. FDA officials also told consumers not to alter their eating habits.

“Our advice right now is that consumers should continue to eat a balanced diet that includes a wide variety of grains — not only for good nutrition but also to minimize any potential consequences from consuming any one particular food,” FDA Commissioner Dr. Margaret A. Hamburg said in a statement.

Exposure to high levels of arsenic can raise a person’s risk for cancer and heart disease, and young children who ingest too much may have lower IQs and poorer intellectual function, but food scientists don’t know whether the small amounts found in rice and other foods such as apple juice and cereal bars lead to long-term health consequences as the element accumulates in the body over time.

By Deborah Kotz | Globe Staff September 24, 2012

Consumer Reports underscored the urgency of the problem and said the government can’t afford to wait much longer before setting limits on arsenic in food. The group analyzed federal data and found that those who consume rice regularly have arsenic levels that are 44 percent higher than those who don’t, and that certain populations such as Latinos and Asians are predominantly affected.

It also named a list of brands that contained the highest levels of inorganic arsenic: “Among all tested rice, the highest levels of inorganic arsenic per serving were found in some samples of Martin Long Grain Brown rice, followed by Della Basmati Brown, Carolina Whole Grain Brown, Jazzmen Louisiana Aromatic Brown, and Whole Foods’ 365 Everyday Value Long Grain Brown,” Consumer Reports said in its analysis.

But that doesn’t mean you should necessarily choose brands based on those findings because arsenic levels can vary within a particular brand of rice depending on the soil in which the rice was grown and when it was harvested.

How should consumers respond to these two reports?

Studies have also demonstrated that the inorganic type of arsenic poses more problems than the organic type, but a maximum limit for both types of arsenic hasn’t been established for foods.

That depends on whom you ask. The FDA recommended that you hold off on changing your eating habits until research establishes the true risks of arsenic in rice, while Consumer Reports’ scientists advised limiting your intake of rice products by eating no more than three servings a week of rice cakes, rice cereal, and rice pasta, and no more than two servings a week of rice. They recommended that children avoid rice drinks, which have moderate levels of inorganic arsenic, and have just about a serving a week of other rice foods.

That could be coming in the future, Michael Taylor, the FDA’s deputy commissioner for foods, said in an interview, but the FDA needs to “do its homework to collect the science.” The agency plans to analyze arsenic levels in an additional 1,000 rice food samples over the next three months and will conduct risk analyses to predict health effects posed by inorganic arsenic based on typical amounts eaten by Americans.

The USA Rice Federation, which represents rice growers, tried to allay concerns about the new analyses in a statement posted on its website. “We are aware of concerns about the level of arsenic in food, but are not aware of any established studies directly connecting rice consumption and adverse health effects,” the group said. “We agree with FDA that any limits set for arsenic in rice products should be the result of a carefully conducted risk-assessment.”

“No one wants arsenic in food,” said Taylor. “We’re engaged with the food industry and are looking at ways to reduce arsenic.”

Brown Rice MAKES 2 CUPS INGREDIENTS — 1 cup short, medium, or long-grain brown rice — Kosher salt, to taste

INSTRUCTIONS 1. Rinse rice in a strainer under cold running water for 30 seconds. Bring 12 cups water to a boil in a large pot with a tight-fitting lid over high heat. Add the rice, stir it once, and boil, uncovered, for 30 minutes. Pour the rice into a strainer over the sink.

2. Let the rice drain for 10 seconds, then return it to the pot, off the heat. Cover the pot and set it aside to allow the rice to steam for 10 minutes. Uncover the rice, fluff with a fork, and season with salt.

Cooking rice in a high water to rice ratio reduces inorganic arsenic content Andrea Raab , Christina Baskaran , Joerg Feldmann and Andrew A. Meharg

DOI: 10.1039/B816906C

Accepted 12 Nov 2008

J. Environ. Monit., 2009,11, 41-44

Total arsenic and arsenic speciation was performed on different rice types (basmati, long-grain, polished ([white] and wholegrain [brown]) that had undergone various forms of cooking. The effect of rinse washing, low volume (2.5 : 1 water : rice) and high volume (6 : 1 water : rice) cooking, as well as steaming, were investigated. Rinse washing was effective at removing circa. 10% of the total and inorganic arsenic from basmati rice, but was less effective for other rice types. While steaming reduced total and inorganic arsenic rice content, it did not do so consistently across all rice types investigated. Low volume water cooking did not remove arsenic. High volume water : rice cooking did effectively remove both total and inorganic arsenic for the long-grain and basmati rice (parboiled was not investigated in high volume cooking water experiment), by 35% and 45% for total and inorganic arsenic content, respectively, compared to uncooked (raw) rice. To reduce arsenic content of cooked rice, specifically the inorganic component, rinse washing and high volume of cooking water are effective.

Based on its findings, Consumer Reports recommends that adults should consume no more than two to threeservings of rice products a week. Children, who are more vulnerable to arsenic’s toxicity due to their smaller body size, should eat only about 1 to 1.5 servings a week and should not drink rice milk as part of their daily diet before age 5. Infants should consume no more than oneserving of infant rice cereal a day.

We don’t think adults need to adhere to such strict limits, but if you eat a lot of rice, you may want to take the following steps to reduce your exposure to arsenic.

• Cook rice the way you cook pasta—in a lot of water. Use 6 cups of boiling water for 1 cup of dry rice. When the rice is done, drain off the remaining water. You may lose some nutrients in the cooking water, but you also reduce arsenic residues—by as much as 45 percent, according to a 2009 study in the Journal of Environmental Monitoring.

Rinsing rice before cooking helps, too, though it also removes some B vitamins.

• Look for rice grown in California and imported basmati and jasmine rices, which may have lower arsenic levels. A 2007 study in Environmental Health Perspectives, for example, found less arsenic in rice grown in California than in the southcentral U.S. Another paper found that basmati rice from India and Pakistan, as well as jasmine rice from Thailand, had the least arsenic. But other research has had contradictory results.

• Avoid brown rice syrup and foods made with it, many of which are junk food, even if they are organic or come from a health-food store. Also, limit foods with multiple rice ingredients.

• Consider other grains, such as oatmeal and barley, especially for infants, as well as corn grits, bulgur wheat and quinoa. Alternatives to rice drinks include soy, hemp and almond beverages.

Four more anti-arsenic tips • Limit juice. Another investigation by Consumer Reports, in early 2012, found that nearly 10 percent of 88 apple and grape juices sampled had levels of arsenic—mostly inorganic arsenic—above federal standards for water.

(Arsenic-based pesticides were once used in orchards and vineyards.) Whole fruit is a better source of nutrients and fiber anyway; juices are high in sugar and calories. Most people should drink no more than one cup of juice a day; young children even less. You can also dilute juice with water to reduce calories and exposure to any contaminants.

• If you have a private well, have your water tested.Ask your local health department to recommend a certified lab, or call the EPA’s Safe Drinking Water Hotline at 800-426-4791. If you need a water treatment system, NSF is a good resource. Arsenic in groundwater varies across the country. U.S. Geological Survey mapsshow where levels exceed federal limits. You needn’t worry if you get your water from a public supply.

• Wash produce well. In particular, scrub potatoes and other vegetables that are grown in soil, in case the soil was contaminated with arsenic. This helps reduce any clinging particles.

http://www.berkeleywellness.com/healthy-eating/food-safety/article/arsenic-rice-should-you-worry

Rice, arsenic, consumer reports, brown, rice syrup, juice,

OK, so this is really funny they call it “The New Way” on account of it’s a recipe for Rice-a-Roni...

Winter Abundance Bowl Serves 2-3

http://www.mynewroots.org/site/

2/3 cup brown rice 1/3 cup green lentils ¼ – ½ tsp. sea salt 1 head broccoli 1 medium sweet potato 2 cups shredded red cabbage juice of ½ lemon or lime drizzle of cold-pressed olive oil 1. Combine rice and lentils in a medium bowl, cover with water and wash well, rubbing grains and legumes together. Drain and repeat until water is clear.

Cover with water again and soak overnight / for up to 8 hours, if possible. Drain and rinse.

2. In a medium saucepan place the rice and lentils, plus 1½ cups water (if soaked – add 2 cups water if un-soaked), and sea salt. Bring to a boil, reduce to simmer and cook covered until water has been absorbed and rice and lentils are cooked through (about 30-45 minutes depending on if you soaked the grain or not).

3. While the rice and lentils are cooking, chop the broccoli into florets and the sweet potato into bite-sized cubes. About ten minutes before the grains have cooked (check the water level before adding veggies – if it’s dry, add a little more liquid), add the sweet potato. After five minutes, add the broccoli on top of the sweet potato.

4. While the rice and lentils are cooking you can also blend together the sauce (see below) and prepare the cabbage: Shred cabbage using a mandoline or sharp knife. Toss with a squeeze of lemon or lime juice, a drizzle of olive oil and some salt. Toss to combine.

5. To assemble the bowl, simply spoon in the cooked rice and lentils with the steamed veggies, add the cabbage on the side and pour sauce over. Give thanks for the abundance and enjoy.

Garlic-Ginger Pumpkin Seed Sauce Makes 2 cups

1 cup/150g pumpkin seeds 3 cloves garlic knob of fresh ginger 1 Tbsp. maple syrup 3 Tbsp. olive oil 1 Tbsp. apple cider vinegar 3 Tbsp. lemon juice ¾ -1 cup /175- 250 ml water ¾ tsp. fine grain sea salt ¼ tsp. cracked black pepper cayenne pepper to taste

1. In a dry skillet over medium heat, toast pumpkin seeds, stirring every so often, until they begin to pop. Remove from heat and set aside to cool.

2. In a food processor, pulse to mince garlic and ginger. Add cooled pumpkin seeds and blend on high until sand-textured.

Add remaining ingredients (start with ¾ cup water) and blend, scraping down the sides periodically. Add remaining water as needed to suit your desired consistency. Season to taste. Store in an airtight glass container in the refrigerator for up to five days.

This recipe makes quite a lot of sauce, but as it keeps for five days it’s a wonderful thing to have on hand to dress salads, roast veggies and cooked whole grains. You can easily make half the amount if you know you won’t eat it all in before it spoils.

Infused Syrup Gift Jars Maple + Apricot pure maple syrup dried apricots (please ensure they are sulfite-free – they should be dark brown in colour) pink peppercorns rosemary sprig star anise Directions: 1. Roughly chop apricots into small chunks and place in a jar. Add all other ingredients in the amount you desire.

2. Cover with maple syrup. Store in the fridge.

Honey + Nuts raw liquid honey walnuts (lightly toasted, if desired) pistachios (lightly toasted, if desired) orange peel fennel seeds cloves Directions: 1. Roughly chop nuts into chunks and place in a jar, keeping some of them whole. Add all other ingredients in the amount you desire.

2. Cover with honey. Store in the fridge.

the Food and Drug Administration (FDA) says that young children, pregnant or nursing women and those who might become pregnant should eat no more than 12 ounces of low-mercury fish a week, which includes canned light tuna—but no more than six ounces of white tuna a week. Some experts believe these limits are too high.

To get a sense of how much tuna and other fish you can eat before exceeding limits set by the government, several advocacy groups provide “mercury calculators.” One is at GotMercury.org.

OK. THAT sucks.

gotmercury.org

GotMercury.org has long advocated for testing of fish for mercury and other toxins to keep toxic fish off fish counters. Now our friends at Safe Harbor Foods are partnering with Safeway supermarkets to test all fresh seafood in 47 Safeway stores in Oregon and Washington in November and December.

Any fish that exceeds allowable levels of mercury, toxins or radiation will not be sold. (article had no date)

Is Mercury Bad For You? Health effects include damage to the central nervous system, heart and immune system, and the developing brains of young and unborn children are especially vulnerable. Once in the human body, mercury acts as a neurotoxin, interfering with the brain and nervous system.

Exposure to mercury can be particularly hazardous for pregnant women and small children. During the first several years of life, a child's brain is still developing and rapidly absorbing nutrients. Even in low doses, mercury may affect a child's development, delaying walking and talking, shortening attention span and causing learning disabilities.

Less frequent, high dose prenatal and infant exposures to mercury can cause mental retardation, cerebral palsy, deafness and blindness. Because mercury can harm a young child or an unborn baby's developing nervous system, the FDA has issued advice for women of child-bearing age and children to avoid or limit their consumption of certain fish that are contaminated with elevated levels of mercury.

In adults, mercury poisoning can adversely affect fertility and blood pressure regulation and can cause memory loss, tremors, vision loss and numbness of the fingers and toes. A growing body of evidence suggests that exposure to mercury may also lead to heart disease.

About 6% of U.S. women, or about 3.8 million people, exceed the amount of mercury that the EPA says is safe for fetuses. A study conducted by the EPA also predicts that approximately 630,000 American babies are born each year with levels of mercury high enough that it may affect their health.

in 2007 that 40% of people’s exposure to methylmercury in the United States comes from tuna.

The population less sensitive to mercury toxicity (Men over 17 and woman over 45) should eat fish like tuna no more than twice per week and avoid combinations of high mercury fish- including several types of sushi.

Waterbodies downstream from gold mines like the San Francisco Bay have been contaminated by treating ore with mercury n the extraction process. Alkali and metal processing, incineration of coal, and medical and other waste, and mining con-

atmospheric deposition is the dominant source of mercury over most of the landscape. tribute greatly to mercury concentrations in some areas, but

Tuna, other stuff The food industry sometimes uses large amounts of hydrolyzed proteins as a “taste enhancer” because it contains significant amounts of MSG (monosodium glutamate). This is what is known in the food industry as “Clean Labels” – adding MSG to food without having to list it as “MSG” on the label.

In almost all cases, hydrolyzed soy protein contains a significant amount of genetically-manipulated soy. The hydrolyzed protein products currently added to foods should be considered a detriment to one’s health.

As of March 2012

Dave’s Gourmet

Whole Foods Market 365 Everyday Value® canned tuna (both skipjack and albacore tuna) is 100% pole or troll-caught. And one of our major canned brands, American Tuna, is MSC-certified pole-caught albacore. Furthermore, other major brands are using only pole-caught albacore tuna from the US Pacific Northwest and other North Pacific and North Atlantic pole and troll fisheries.

Cloverleaf Whole Foods Tonno Genova (Dist by Chicken of the Sea Intl.)

Polar Foods

http://articles.philly.com/2009-06-25/food/25285499_1_low-mercury-canned-tuna-sashimi-grade

Tuna, packed in questions Draining some useful knowledge out of those cans.

If you eat canned tuna for lunch, you're among millions of Americans who polish off almost a billion pounds of tuna a year, more than 95 percent of it canned. Partly because the size of cans has been reduced, we're eating less canned tuna, though sales of fresh tuna are up. We juggle price, flavor, value, and health benefits while worrying about the dangers of mercury, unwanted additives, environmental degradation, carbon footprint, and the loss of America's tuna fishery and cannery jobs.

Yikes, that's a lot to think about when buying a can of tuna!

To make sense of it all, I compared 19 cans of tuna, all labeled dolphin-safe, ranging in price from 13 cents per pound for Duet chunk light, double-cooked, unidentified species from Thailand to 88 cents per pound for American hand-filleted, handpacked, sashimi-grade single-cooked albacore loins from American Tuna.

What to Look For 1. No additives. But price per ounce doesn't tell the whole story. Most inexpensive canned tuna contains two ingredients that turn the fish into sponges so it absorbs more water that drains right out: soy (often listed as vegetable broth containing soy) and sodium pyrophosphate. You may be paying less money, but what you're getting is less tuna and more additives. Three companies, StarKist, Bumble Bee, and Chicken of the Sea, represent more than 80 percent of America's canned tuna, but most of their products contain additives, something easily checked in the can's list of ingredients.

2. Cooked only once. To get that tuna in the can, large operations freeze the fish on board, fillet it on shore, cook the fillets, freeze again, defrost, and finally cook it once again in the can. It's no wonder much of the flavor and heart-healthy omega-3 oils are lost. America's artisanal canneries cook their tuna once in the can, maintaining flavor, meaty texture, juiciness, and omega-3 oils.

3. Low mercury. With tuna at the top of the food chain, mercury is a concern. The Food and Drug Administration recommends that we eat up to 12 ounces (2 average meals) weekly of fish and shellfish low in mercury, including canned light tuna, but only 6 ounces of the higher-in-mercury albacore. However, a study by Oregon State University's Seafood Laboratory showed that "troll-, bait-, and line-caught albacore off the West Coast of the U.S. had lower levels (of mercury) as their size is smaller than albacore caught in tropical waters by long-lines."

Larger, older albacore from deeper waters will be higher in mercury, as will mature yellowfin.

A 2006 independent study sponsored by the national nonprofit Defenders of Wildlife recommended consumers "avoid brands of light canned tuna that comes from Latin American countries, especially Ecuador and Mexico, because of their astonishingly high average level of mercury." The study found that Asian brands of tuna, especially from Thailand, had the lowest mercury levels on average; it also found American brands to be a better choice than Latin American brands.

Because a quarter of the tuna we eat is at food-service establishments, where price rules, we are probably consuming more mercury than we realize.

4. High omega-3 oils. Because line-caught albacore swim in the cold waters of the North Pacific feeding on anchovies and sardines, they contain 10 times as much omega-3 oils as other tuna - 2.6 grams per 2-ounce (56-gram) portion. Mild albacore tuna, with pinkish white flesh, is rich in omega-3s, as is Spanish Bonito del Norte.

5. Line-caught, American. Our tuna-canning industry grew out of the Pacific sardine fishery in Monterey, Calif. When the sardine catch declined precipitously in the early 20th century, an enterprising sardine canner began packing his empty cans with albacore tuna, which proved to be a perfect food for American soldiers abroad. By 1954, America had become the world's largest producer and consumer of canned tuna.

FOR THE RECORD - CLEARING THE RECORD, PUBLISHED JULY 9, 2009, FOLLOWS: In a June 25 story on the Food page, the Food and Drug Administration recommendation for canned tuna fish was misstated. The FDA recommends limited consumption of canned light and albacore tuna because of its mercury content for women who are or may become pregnant, nursing mothers and young children.

Today, only about one third of albacore comes from America, caught and packed by companies like Papa George, Tuna Guys, Pacific Fleet, Crown Prince, Wild Planet, Oregon's Choice Gourmet Albacore, and American Tuna. They are revitalizing a local, sustainable fishery where fishermen use only pole and lines, instead of vast nets, catching fish one by one, with no "bycatch."

Natalie Webster is co-owner of American Tuna, formed by six traditional fishing families, many of Portuguese origin and in their fifth generation of fishing on the West Coast.

When their boats carrying 10 to 20 tons of tuna come to shore (and that's considered small-scale), each fish is ticketed with the date, weight, and captain's and vessel's name, and can be traced through processing to the can. They export 95 percent of that catch, mostly to Spain, for high-end canned tuna; Webster would like to see more of that fish stay here. (And the word is spreading: Their tuna is being used for sandwiches at the upscale Blue Hill at Stone Barns in New York, among others.)

For Webster, one big concern is "IUU (illegal, unregulated, unreported) fish, sold at less than market value." She is proud of her company's laurels: "We are the only domestic tuna canner to have earned Marine Stewardship Council certification. Labels don't mean much unless someone," such as the council, "is checking."

6. Species of tuna. Seafood Watch, a program of Monterey Bay Aquarium, recommends British Columbia or West Coast American or Hawaiian pole and troll albacore as a best choice - the only canned tuna to get its green light.

Skipjack is our most common canned light tuna. Fished in tropical waters, it is generally found to have lower levels of mercury. Tongol, or longtail tuna, canned as "light" or "tongol," comes mostly from Thailand and Indonesia. Its off-white meat is tender and mild and it is generally low in mercury.

Fishing for huge bluefin dates back thousands of years in the Mediterranean. Canned bluefin is highly prized in Tunisia (named after tuna) and in Italy, but is usually canned only when smaller bluefin mix with other species in the catch. Yet bluefin is to be avoided, as it is on Seafood Watch's red list as "severely overfished in all oceans."

Bonito is closely related to tuna but cannot be labeled tuna in many countries. Firm, flavorful Spanish Bonito del Norte, a favorite of chefs and aficionados, is actually albacore, high in omega-3 oils.

Yellowfin, labeled "light" or "yellowfin," has pale pink flesh, and is much appreciated for its full-bodied flavor and meaty texture. But it is also often criticized for its high mercury level, especially in larger and older fish. Solid-pack "tonno" (Italian for tuna) in olive oil is usually large yellowfin.

7. Labels don't tell all. Most cans don't include the country of origin, or omega-3 and mercury content. (You can check the Web site www.defenders.org for the study "Is Your Tuna Family-Safe?" for some of this information.)

About one-quarter of our canned tuna is "white," which is always albacore. The remainder is "light," often skipjack, but it may also be yellowfin, tongol, bonito, bigeye, or even bluefin. Chunk tuna consists of small bits and is less expensive. Higherpriced, solid-pack tuna consists of whole loin sections so there's more tuna in the can.

In the end, in spite of all the studies and research that are already available, consumers still need more information in order to make good choices about the tuna we consume.

Aliza Green has been a chef at several local restaurants and is the author of several cookbooks including "Starting With Ingredients, Quintessential Recipes for the Way We Really Cook" (Running Press, 2006).

What to Look For 1. No additives. But price per ounce doesn't tell the whole story. Most inexpensive canned tuna contains two ingredients that turn the fish into sponges so it absorbs more water that drains right out: soy (often listed as vegetable broth containing soy) and sodium pyrophosphate. You may be paying less money, but what you're getting is less tuna and more additives.

Three companies, StarKist, Bumble Bee, and Chicken of the Sea, represent more than 80 percent of America's canned tuna, but most of their products contain additives, something easily checked in the can's list of ingredients.

5. Line-caught, American. Our tuna-canning industry grew out of the Pacific sardine fishery in Monterey, Calif. When the sardine catch declined precipitously in the early 20th century, an enterprising sardine canner began packing his empty cans with albacore tuna, which proved to be a perfect food for American soldiers abroad. By 1954, America had become the world's largest producer and consumer of canned tuna.

2. Cooked only once. To get that tuna in the can, large operations freeze the fish on board, fillet it on shore, cook the fillets, freeze again, defrost, and finally cook it once again in the can.

It's no wonder much of the flavor and heart-healthy omega-3 oils are lost. America's artisanal canneries cook their

George, Tuna Guys, Pacific Fleet, Crown Prince, Wild

tuna once in the can, maintaining flavor, meaty texture, juiciness, and omega-3 oils.

3. Low mercury. With tuna at the top of the food chain, mercury is a concern. The Food and Drug Administration recommends that we eat up to 12 ounces (2 average meals) weekly of fish and shellfish low in mercury, including canned light tuna, but only 6 ounces of the higher-in-mercury albacore.

However, a study by Oregon State University's Seafood Laboratory showed that "troll-, bait-, and linecaught albacore off the West Coast of the U.S. had lower levels (of mercury) as their size is smaller than albacore caught in tropical waters by long-lines."

Larger, older albacore from deeper waters will be higher in mercury, as will mature yellowfin.

A 2006 independent study sponsored by the national nonprofit Defenders of Wildlife recommended consumers "avoid brands of light canned tuna that comes from Latin American countries, especially Ecuador and Mexico, because of their astonishingly high average level of mercury." The study found that Asian brands of tuna, especially from Thailand, had the lowest mercury levels on average; it also found American brands to be a better choice than Latin American brands.

Because a quarter of the tuna we eat is at food-service establishments, where price rules, we are probably consuming more mercury than we realize.

4. High omega-3 oils. Because line-caught albacore swim in the cold waters of the North Pacific feeding on anchovies and sardines, they contain 10 times as much omega-3 oils as other tuna - 2.6 grams per 2-ounce (56-gram) portion. Mild albacore tuna, with pinkish white flesh, is rich in omega-3s, as is Spanish Bonito del Norte.

Today, only about one third of albacore comes from America, caught and packed by companies like Papa Planet, Oregon's Choice Gourmet Albacore, and American Tuna. They are revitalizing a local, sustainable fishery where fishermen use only pole and lines, instead of vast nets, catching fish one by one, with no "by-catch."

Natalie Webster is co-owner of American Tuna, formed by six traditional fishing families, many of Portuguese origin and in their fifth generation of fishing on the West Coast.

When their boats carrying 10 to 20 tons of tuna come to shore (and that's considered small-scale), each fish is ticketed with the date, weight, and captain's and vessel's name, and can be traced through processing to the can. They export 95 percent of that catch, mostly to Spain, for high-end canned tuna; Webster would like to see more of that fish stay here. (And the word is spreading: Their tuna is being used for sandwiches at the upscale Blue Hill at Stone Barns in New York, among others.)

For Webster, one big concern is "IUU (illegal, unregulated, unreported) fish, sold at less than market value." She is proud of her company's laurels: "We are the only domestic tuna canner to have earned Marine Stewardship Council certification. Labels don't mean much unless someone," such as the council, "is checking."

6. Species of tuna. Seafood Watch, a program of Monterey Bay Aquarium, recommends British Columbia or West Coast American or Hawaiian pole and troll albacore as a best choice - the only canned tuna to get its green light.

Skipjack is our most common canned light tuna. Fished in tropical waters, it is generally found to have lower levels of mercury.

Tongol, or longtail tuna, canned as "light" or "tongol," comes mostly from Thailand and Indonesia. Its off-white meat is tender and mild and it is generally low in mercury.

Fishing for huge bluefin dates back thousands of years in the Mediterranean. Canned bluefin is highly prized in Tunisia (named after tuna) and in Italy, but is usually canned only when smaller bluefin mix with other species in the catch. Yet bluefin is to be avoided, as it is on Seafood Watch's red list as "severely overfished in all oceans."

Bonito is closely related to tuna but cannot be labeled tuna in many countries. Firm, flavorful Spanish Bonito del Norte, a favorite of chefs and aficionados, is actually albacore, high in omega-3 oils.

Yellowfin, labeled "light" or "yellowfin," has pale pink flesh, and is much appreciated for its full-bodied flavor and meaty texture. But it is also often criticized for its high mercury level, especially in larger and older fish. Solidpack "tonno" (Italian for tuna) in olive oil is usually large yellowfin.

7. Labels don't tell all. Most cans don't include the country of origin, or omega-3 and mercury content. (You can check the Web site www.defenders.org for the study "Is Your Tuna Family-Safe?" for some of this information.)

About one-quarter of our canned tuna is "white," which is always albacore. The remainder is "light," often skipjack, but it may also be yellowfin, tongol, bonito, bigeye, or even bluefin. Chunk tuna consists of small bits and is less expensive. Higher-priced, solid-pack tuna consists of whole loin sections so there's more tuna in the can.

http://articles.philly.com/2009-06-25/ food/25285499_1_low-mercury-canned-tuna-sashimigrade

Coconut Oil Pie Crust Makes enough for one 9-inch pie. Recipe can be doubled for a double crust.

1 1/2 cups all purpose flour 1 tbsp sugar 1/2 tsp salt 1/2 cup coconut oil, room temperature 4-7 tbsp water, cold Whisk together flour, salt and sugar in a large bowl. Rub in coconut oil with your fingertips or a pastry blender, pressing it into the flour mixture and breaking it up, until mixture resemble very coarse sand and no pieces larger than a pea remain.

Using a fork, stir in cold water until dough almost comes together into a ball. Add water gradually, a tablespoon or two at a time. Press dough into a ball with your hands and wrap in plastic.

Chill for at least 60 minutes before using.

It is important that the oil be at the right temperature (around 70F or so), however, because it will become very hard when it is cold and can start to separate if it is too warm.

The most difficult part of working with coconut oil in a pie crust is rolling out the dough after it is prepared. This is because the coconut oil is very hard when it is cold – so hard that it can be difficult to roll out, as the fat would rather adhere to a work surface or the rolling pin than stay inside of the dough. Pie dough needs to rest in the refrigerator before rolling to allow the gluten in the dough to relax, so you must resist the temptation to skip chilling the dough. The cold coconut oil will warm up more slowly than butter or shortening, so you just need to let your dough warm up more than you normally would before rolling it out and work carefully when you do. You’ll probably also want to use a little extra flour to keep the coconut oil to sticking to things as you work.

   

1 1/2 cup all-purpose flour 1/4 teaspoon fine sea salt 3 ounces (about 1/2 cup) refined solid (not liquid) coconut oil 8 tablespoons ice water

Place flour and salt in the bowl of a food processor and pulse briefly to combine, or combine by hand in a large bowl. Add coconut oil and pulse until mixture resembles coarse meal, making sure there are no large pieces of coconut oil remaining. Or, cut coconut oil in by hand with 2 table knives or grate coconut oil into the flour mixture using a box grater.

Add ice water a couple of tablespoons at a time, and continue to pulse, or mix by hand with a fork, just until dough begins to come together.

Turn dough out onto a cutting board or a smooth surface and form into a flattened disc. Wrap with plastic wrap and refrigerate at least an hour or overnight. Roll out dough on a lightly floured surface when ready to use.

5 MINUTE CHOCOLATE MUG CAKE spray mug with non stick spray like Pam

Pour in the milk and oil and mix well..

4 tablespoons flour 4 tablespoons sugar 2 tablespoons cocoa 1 egg 3 tablespoons milk 3 tablespoons oil 3 tablespoons chocolate chips (optional)

Add the chocolate chips (if using) and vanilla extract, and mix again.

Put your mug in the microwave and cook for 3 minutes at 1000 watts.

The cake will rise over the top of the mug, but don't be alarmed!

Allow to cool a little, and tip out onto a plate if desired.

EAT ! (this can serve 2 if you want to feel slightly more virtuous).

Black Bean Chocolate Cherry Cooki e s

http:// mynewroots.blogspot.com/2011/11/ black-bean-chocolate-chili-cherry.html

Bake until a toothpick inserted into the center of the muffins comes out clean, about 20 to 25 minutes. Set the pans on a wire rack and let the cupcakes cool completely before removing from the pans.

cool the cake completely in the pan before releasing it and nothing sticks

For the frosting:     

1 (8-ounce) package cream cheese, at room temperature Pinch fine salt 1/3 cup heavy cream 1 pound powdered sugar Natural unsweetened cocoa powder, for dusting

1. Place the cream cheese and salt in the bowl of a stand mixer fitted with a paddle attachment and beat on medium speed until light and fluffy, about 2 minutes. With the mixer on medium speed, gradually beat in the heavy cream until smooth, about 1 minute. Scrape down the sides of the bowl with a spatula. With the mixer on medium speed, gradually mix in the powdered sugar until completely incorporated and smooth, about 3 minutes.

2. Top each cupcake with a heap of frosting and dust with cocoa powder.

6 ounces good semisweet chocolate chips 6 tablespoons heavy cream 3/4 teaspoon instant coffee granules

ganache,

For the melt the chocolate, heavy cream, and coffee in the top of a double boiler over simmering water until smooth and warm, stirring occasionally. Drizzle over the top of cooled cake.

Guinness Chocolate Cake with Salted Caramel Glaze

·

Start with any cookie recipe.

·

If there are eggs in the recipe, leave them out. Although I eat raw cookie dough with eggs (tsk, tsk) all of the time, you can get sick from raw eggs.

·

Remove any baking powder or baking soda from the recipe. These are in the recipe to help the cookies rise. Since you aren’t baking cookies, you don’t need leavening agents.

·

Remove any mix-ins from the recipe. Instead of mixing raisins, chocolate chips, dried fruit, etc., into your cookie dough, sprinkle them on top of the cookie dough frosting as decoration.

·

Mix all remaining ingredients together in a large bowl. Don’t worry about the order that you add the ingredients. Since you aren’t baking the cookies, the specific recipe instructions don’t matter.

·

Evaluate the thickness of the batter. If it’s too thin (unlikely since most cookie batters are thick), add flour a tablespoon at a time until the batter is a good consistency to pipe. If the batter is too thick, add milk a tablespoon at a time until the batter is a good consistency to pipe.

Pipe or spread on cooled cupcakes or cake.

Ingredients: 2 packs (3 oz) Raspberry jello 1 pkg unflavored gelatin (for extra firmness) 3/4 cup whipping cream 3 cups boiling water

15 drops green food coloring 100 flexible straws (or enough to fill your container) Tall container (1 quart or 1 liter carton of milk) Directions:: Combine gelatin in bowl and add boiling water.

Let it cool to lukewarm and then add the whipping cream and 15 drops green food coloring.

Gather your straws (don’t forget to flex them out) and put them in the container. It’s important that the straws have a tight fit so the jello stays in the straws. For this reason, a 1 liter carton may be better; you will probably get longer worms since there is a tighter fit. If you have a bigger container, a rubber band around the straws is helpful. Or you could just add more straws to fill the container.

Original Recipe Yield 24

graham crackers Ingredients 

2 cups whole wheat flour



1 cup unbleached all-purpose flour



1 teaspoon baking powder



1/2 teaspoon baking soda



1/2 cup margarine, softened



1/2 cup packed brown sugar



1/3 cup honey



1 teaspoon vanilla extract



1/2 cup milk

Directions 1. Sift together the whole wheat flour, all-purpose flour, baking powder and baking soda; set aside.

2. In a medium bowl, cream together the margarine, brown sugar and honey until light and fluffy. Stir in the sifted ingredients alternating with the milk and vanilla. Cover dough and refrigerate overnight.

3. Preheat the oven to 350 degrees F (175 degrees C). Divide the chilled dough into quarters. On a well floured surface, roll the dough out one quarter at a time iinto a 5x15 inch rectangle. Divide into rectangles using a knife. Place rectangles ointo ungreased cookie sheets. Mark a line down the center of each one, and prick with a fork. For a cinnamon flavored cracker, sprinkle with a cinnamon sugar mixture before baking.

4. Bake for 13 to 15 minutes in the preheated oven. Remove from baking sheets to cool on wire racks.

Nutritional Information Amount Per Serving Calories: 121 | Total Fat: 4.1g | Cholesterol: < 1mg

Scottish Oatcakes  7 oz (200g or 1 3/4 cups) oatmeal

Raspberry-Cream Cheese Danish Bars Prep Time: 15 min Total Time: 4 hrs 15 min Makes: 32 servings, 1 bar each 45 TRISCUIT Crackers, finely crushed (about 1-3/4 cups crumbs) 3/4 cup firmly packed brown sugar 6 Tbsp. margarine or butter, melted 2 pkg. (8 oz. each) PHILADELPHIA Cream Cheese, softened 2/3 cup granulated sugar 3 eggs 1/2 cup raspberry preserves 1/2 cup PLANTERS Sliced Almonds PREHEAT oven to 350°F. Mix cracker crumbs, brown sugar and margarine. Remove 1-3/4 cups of the crumb mixture; place in 13x9-inch baking pan. Press firmly onto bottom of pan; set aside.

BEAT cream cheese, granulated sugar and eggs with electric mixer on medium speed 2 minutes or until well blended; pour over crust. Carefully spread preserves over cream cheese mixture. Stir almonds into remaining crumb mixture; sprinkle evenly over preserves.

BAKE 1 hour or until center is set and top is golden brown. Cool to room temperature. Refrigerate several hours or until chilled. Cut into 32 bars to serve. Store in tightly covered container in refrigerator.



3 oz (75g or 3/4 cup)oat flour (made by whizzing oatmeal in the blender)

  

1 (5ml)teaspoon baking powder 2 oz (50g or 1/4 cup)butter 2-3 tablespoons(30-45ml)boiling water

Preheat oven to 190 C /375 F/gas mark 5 and lightly oil two baking sheets. Mix dry ingredients.

Melt butter (or oil). Gradually add enough boiling water to make a soft but not sticky dough. Turn out onto lightly-floured surface and knead until dough is firm enough to roll out. You can cut shapes or cut into squares.

Bake in the oven for 10-15 mins until golden brown.

You can add 3-4 oz (100g) of pecans or try cheese, peanut butter...... I'm sure you can think of other variations.

Chocolate Peanut Butter Brownie......Thingies (No-Bake) For the brownie layer in this dessert you will need the following recipe and a food processor.

1 c. walnuts 1/2 c. almonds 2 T. chia seeds 2 T. shredded unsweetened coconut 1 c. pitted dates 1 c. raisins 2 t. vanilla extract 1/4 c. cocoa powder pinch of salt In the bowl of a food processor add nuts and grind until crumbly. Add chia seeds and coconut and whiz to incorporate. Transfer mixture to a bowl. Without cleaning the food processor add dates and raisins. Grind until texture is like a thick paste.

Add nut mixture to date mixture in the food processor and add cocoa powder, vanilla and salt. Grind again until mixture can hold together when pinched. Divide mixture in half and set aside

For the peanut butter layer use the same food processor without cleaning to make things easy!

1/2 c. almonds 1/4 c. walnuts 3/4 c. raisins 1/2 c. oatmeal 1/2 c. peanut butter (no sugar please) Grind nuts, raisins and oatmeal in the food processor until crumbly.

Add peanut butter and whiz until mixture comes together and can hold its shape. Set aside

Line a nine inch square baking dish with parchment paper. Using half of the brownie mixture press firmly into the bottom of the pan. Next press in the peanut butter layer. Add the second half of the brownie mixture on the top and press again.

Gently lift parchment paper out of the pan onto a cutting board.

Using a sharp knife cut brownies into 16 equal squares.

Eat and enjoy! No waiting for the brownies to bake!

Store in an airtight container layering with parchment paper so brownies don't stick together

Brownies, bars, snack, raw, vegan,

Mayan Chocolate Pie

In a saucepan combine all ingredients except cayenne and cornstarch on medium heat, stirring constantly until the cocoa is dissolved in and the mixture comes to a slow boil.

Add your cayenne and stir thoroughly.

Mix thoroughly with a fork until well mixed and crumbly.

Now go wash your hands, dry them and dig in. Mash the dough together until you are sure it is thoroughly kneaded together and form a rough ball. Place the ball in a greased 9â&#x20AC;ł pie plate. Donâ&#x20AC;&#x2122;t worry if it seems crumbly.

Once your mixture is well mixed and boiling turn the heat down to low and add in your cornstarch which you have wisely dissolved in water. Once the pudding becomes thick and heavy remove from heat and pour into your waiting pie crust.

Now place your pie in the oven and bake for 25-30 minutes until the top of the pie becomes dark and crater like.

Cornstarch.......

I use between one and two cups of water, I like it to be fairly thin and soupy so that it mixes into the pudding without creating lumps.

Using your fingers mash the crust down until it completely and evenly covers the entire pie plate. This will take awhile, be patient. Good things come to those who take the time to press their pie crust properly.

Mayan, chocolate, pie, cocoa, coconut, alternative, pudding

MINI PUMPKIN PIE CROISSANTS These start with 2 tubes of Pillsbury refrigerated crescent rolls. Roll each crescent roll out and cut lengthwise in 2. This recipe will make 32 mini croissants.

Each croissant will get a generous teaspoon of this luscious cream cheese pumpkin pie filling: 4 oz. (1/2 block) of softened cream cheese 1 cup of canned pumpkin (not pumpkin pie filling) 1 – 2 T pumpkin pie spice (adjust to taste) 3 – 4 T sugar (granulated or powdered; adjust to taste if you want the filling sweeter) Beat the above ingredients together until fluffy and creamy and spread about one teaspoon of filling over each triangle of dough.

Mix together 4 T sugar and 1 T pumpkin pie spice and roll each pumpkin pie croissant in it!Bake at 375* for about 13-15 minutes (this time is for on a baking stone) – you want them to be lightly browned and the dough baked through.

Mini, apple, pies, cream cheese, crust, tart, croissants, pumpkin, dessert

Easter Island

1 Ice Cream Cone A White Frosted Cupcake Mini Star Candies (from Easter sprinkles) 2 Edible Eyes Pink Candy Melts 1 Individual Rainbow Pull a Part Twizzler Pack Pink Lips Candy (or you could use a little pink heart) 1 Lollipop Stick I melted a hand full of pink candy melts in the microwave then dipped the cone to cover. I wrapped around yellow twizzlers around to the top. I placed little white and yellow stars on. Let dry on wax paper. I poked a couple of the twizzler stings in the top as well. I decorated the face with yellow Twizzler stings for the hair. I pressed on edible eyes and pink lips candy. I cut the ends of a pink Twizzler string to make eye lashes. I put a lollipop stick in the cone and poked it through the cupcake so it wouldn't fall over. You could also use a popsicle stick.

Easter island, princess, cupcake, apple, teeth, ice cream, caramel, marshmallow, teeth, filled, chocolate, artistic

Ingredients: 2 packs (3 oz) Raspberry jello 1 pkg unflavored gelatin (for extra firmness) 3/4 cup whipping cream 3 cups boiling water

15 drops green food coloring 100 flexible straws (or enough to fill your container) Tall container (1 quart or 1 liter carton of milk) Directions:: Combine gelatin in bowl and add boiling water.

Let it cool to lukewarm and then add the whipping cream and 15 drops green food coloring.

Gather your straws (donâ&#x20AC;&#x2122;t forget to flex them out) and put them in the container. Itâ&#x20AC;&#x2122;s important that the straws have a tight fit so the jello stays in the straws. For this reason, a 1 liter carton may be better; you will probably get longer worms since there is a tighter fit. If you have a bigger container, a rubber band around the straws is helpful. Or you could just add more straws to fill the container.

Crabby, croissant, sandwich, fruit, artistic, mouse, owl, hedgehog, gummy, worms, jelly, jello

Cthulhu pie

Cthulhu, pie, octopus, monster, squid, crust, berry, eyes, pastry, Halloween,, colors, polka, dots, cake, dessert, baking, turtle, burgers, bacon, smokies, sausage, artistic

Smokies, fun, appetizer, sausages, breakfast, party

Chocolate Jordan Almonds

Cake Crumb Dirt

tasty table lights

M&Mâ&#x20AC;&#x2122;s, fun, cookie, licorice, christmas , lights, candy, icing, frosting

reindeer antlers

M&Mâ&#x20AC;&#x2122;s, fun, pretzels, christmas,reindeer,antlers,chocolate

Leaf, easter, egg, veggie, pizza, colorful, seasonal, holiday, autumn, dough, pastry, fun

Leaf, easter, egg, veggie, pizza, colorful, seasonal, holiday, autumn, dough, pastry, fun, hungry happenings.com

The fruit/veggie pizzas and the candy carrots and Christmas lights are from a website called www.hungryhappenings.com

Fizzy Candy (similar to Pop Rocks)

(makes quite a bit...might just want to 1/2 it) 2 cups sugar 1/2 cup light corn syrup 1/4 cup water 1 teaspoon flavoring extract, flavor of your choice 3-4 drops food coloring, color of your choice 1/4 cup citric acid 1 teaspoon baking soda 1 additional teaspoon of citric acid Pinch of cornstarch, for dusting...

Lightly dust baking sheet with cornstarch.



In a saucepan, combine the sugar, corn syrup, and water.



Cook the mixture until it reaches 300 degrees (hard crack)



I use a candy thermometer



Remove from heat



add the baking soda



Add ¼ cup of the citric acid extract (we used one dram of strawberry) foodcoloring (we only did 2 drops and it pastels the color so I'd go with 3-4 drops)



Stir to combne.



Pour the mixture out onto the baking sheet... sprinkle with the teaspoon of citric acid



Completely, about 30 minutes.



Break the candy into pieces.

I just used a butter knife... You can break it up into small pieces, then put some in a plastic bag and hammer them into little pebble pieces!



Store in Ziploc bags.

Alex’s Fruit Pizza

Vegetable, veggie, tray, thanksgiving, turkey, cherry, cherries, white chocolate

Ingredients

Peanut Butter Banana Cookies

2 ripe bananas 1/3 cup peanut butter 2 tbsp 2% milk 1 tsp vanilla extract 2 tbsp agave nectar 1 large egg 2 1/2 cups quick-cooking or rolled oats 1/4 cup whole wheat flour Dash ground cinnamon

Preheat oven to 350째F. Make banana puree by mashing the bananas with a fork until smooth. Whisk in the peanut butter, milk, vanilla, agave, and egg. Add the remaining ingredients and stir until well combined.

Drop dough onto a cookie sheet that has been sprayed or lined with parchment paper.

Bake 13-16 minutes or until pale golden brown. Cool for 5 minutes.

Cinnamon Roll Pie Crust

Homemade Hostess Twinkie Recipe

Cut twenty four 9" sheets of aluminum foil Fold each piece of aluminum foil in half twice.

Wrap the folded foil around a small spice bottle to create a mold.

Leave the top of the mold open for pouring in the batter.

Repeat.

Whip egg whites on high until stiff.

Add cake mix and water, and beat on medium speed until completely blended, about 2 minutes

Arrange on a cookie sheet or in a shallow pan. Spray molds with non-stick cooking spray.

Preheat the oven to 325F (160C)

Ingredients

Election Day Cookies

      

1 cup butter, softened 1 cup confectioners' sugar 1 egg 1-1/2 teaspoons almond extract 1 teaspoon vanilla extract 2-1/2 cups all-purpose flour 1 teaspoon salt

      

FROSTING: 6 tablespoons butter, softened 2-2/3 cups confectioners' sugar 1 teaspoon vanilla extract 1 to 2 tablespoons milk Red and blue food coloring Assorted patriotic decors

Directions    

    

   

In a small bowl, cream butter and confectioners' sugar until light and fluffy.

Beat in egg and extracts. Gradually add flour and salt; mix well.

Divide in half; flatten and wrap each portion in plastic wrap.

Refrigerate for at least 30 minutes or until easy to handle.

On a lightly floured surface, roll dough to 1/8-in. thickness.

Cut with floured 2-1/2-in. donkey and elephant cookie cutters.

Place 2 in. apart on baking sheets coated with cooking spray.

Bake at 375° for 10 minutes or until lightly browned.

Remove to wire racks to cool.

For frosting, in a small bowl, beat the butter, confectioners' sugar, vanilla and enough milk to achieve spreading consistency.

Tint some frosting red and some blue; leave some white.

Frost cookies; decorate as desired.

Yield: about 5 dozen.

Nutrition Facts: 1 frosted cookie (calculated without decorations) equals 87 calories, 4 g fat (3 g saturated fat), 15 mg cholesterol, 70 mg sodium, 11 g carbohydrate, trace fiber, 1 g protein. Diabetic Exchanges: 1 starch, 1 fat.

Eye-Popping Soup A bowl of hot tomato soup will leave you cold if it stares back.

Halloween 2004, October 2004 http://www.marthastewart.com/343531/eye-popping-soup

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2 tablespoons unsalted butter 1 onion, finely chopped 3 garlic cloves, minced 1/2 cup dry white wine 2 cans (28 ounces each) crushed tomatoes 1 quart homemade or low-sodium store-bought chicken stock 3 sprigs oregano or marjoram 1/2 cup half-and-half Coarse salt and freshly ground pepper 6 pitted black Kalamata olives 2 sprigs fresh rosemary 4 fresh chives, cut into 1-inch pieces 1 pound (about 30) bocconcini (bite-size mozzarella balls) 1 jar small pimiento-stuffed olives

Directions 1. Melt butter in a large saucepan over medium-low heat. Add onion and garlic, and cook 2.

3.

4.

5.

6.

until onion is translucent, about 6 minutes.

Add wine, and cook until most liquid has evaporated, about 1 minute. Add tomatoes, stock, and oregano, and bring to a boil. Reduce heat, and simmer gently until thickened, about 45 minutes.

Using a slotted spoon, remove herbs. Puree soup in small batches until smooth. Return to pan, and slowly pour in half-and-half, stirring constantly. Season with salt and pepper.

Meanwhile, make the bugs: Use a toothpick to pierce each Kalamata olive 4 times (all the way through to other side). Insert a rosemary leaf into each hole to make eight legs.

Insert two pieces of chive into the small hole at the end of the olive to make antennae.

Make the eyeballs: Using a small melon baller, scoop out a hole from each bocconcini.

Have each pimiento-stuffed olive crosswise. Place a half, cut side out, in the hole in each bocconcini to make eyeballs.

Ladle hot soup into shallow bowls. Float 4 or 5 eyeballs in soup, and place a bug on rim of each bowl.

Had these recipes at Cynthia’s for Book Club October 2012

Baked Eggsâ&#x20AC;&#x201D;Alton Brown Sure you could just boil your eggs for dying but, if you need to do more than one dozen at a time, baking is best.

Position the oven racks in the center of the oven, then arrange the eggs in a mini muffin tin. Set the oven to 325 degrees F and bake for 30 minutes. When the eggs are done fill a large bowl with ice water and move the eggs into a bowl. Peel the eggs as soon as they are cool enough to handle, then return them to the ice bath to thoroughly chill.

I usually find baked eggs a little harder to peel than steamed (or boiled), but just barely. The fact that shell of the baked eggs gets hotter during cooking than the shell of the steamed eggs may be a factor. Still I prefer the slightly creamier texture of baked eggs to steamed or boil. I imagine its because the dry heat moves into these eggs more slowly than steam heat does.

Baked, eggs, boiled, easter, oven, FlyLady

Egg Salad -Hard-Boiled Eggs -Mayonnaise -Salt -Pepper Tiny Pinches -Colmanâ&#x20AC;&#x2122;s Mustard Powder -Curry Powder Directions: Mix. Smear on bread or crackers.

Use tongue to clean bowl.

Egg, salad, sandwich, easter, breakfast, strata, casserole, baked , potatoes, bacon

from alton brown

Avocado Eggs In A

Hole

Place your freshly egged avocado halves in a small baking dish. You'll want your avocados to be fairly snug so that they don't tip over letting the egg run out of the center. I've found that my bread loaf baking dish is perfect for most larger avocados. If you need to find a smaller vessel or use tin foil to secure your avocados from rolling.

Bake your Egg in an Avocado Hole for 15-20 minutes at 425F depending on your oven and how well done you like your eggs.

Once baked to your preferred egg doneness, remove your baking dish from the oven and allow the avocados to cool for roughly a minute before removing them from the dis

Optional Garnishes:

      

Salt/Pepper Kale Strips Bacon Chives Cheese Hot Sauce Get Creative!!

Ecstatic Raw Chocolate Ingredients: 30 g / 1oz raw cacao powder 100 g / 3.5 oz very soft, pitted dates 85 g / 3 oz cacao butter (see next page) 1 vanilla bean, scraped (optional, but delicious) pinch of flaky sea salt (optional, but delicious) Additions: 1. Lavender & Vanilla: a couple pinches dried lavender + 1 extra vanilla bean, scraped 2. Lemon & Sea Salt: zest of one lemon + an extra pinch sea salt 3. Smoky Spice: a couple pinches ground cinnamon + chipotle.

4. Ginger & Coconut: a couple pinches ground ginger + a sprinkling of shredded coconut 5. Lime & Cardamom: zest of one lime + a couple pinches cardamom 6. Spicy Orange: zest of 1 organic lemon+ a pinch of chili powder 7. Rose love: a few drops of rose essential oil + dried rose petals for decoration 8. Crunchy Mint: a few drops of mint essential oil + 1 Tbsp. unhulled hemp seeds

Directions: 1. Begin by pitting the dates and mashing them with a

fork, or food processor. You may want to remove the skins first if they are tough. Do not soak dates, as the water will cause the chocolate to seize up.

2. In a double boiler (or a glass bowl over water) over low-medium heat, melt the cacao butter slowly until completely smooth. Add the cacao powder, vanilla, salt, and lavender, and stir to thoroughly combine. Remove from heat.

4. Once the chocolate is cool and you can form a rough ball with it, divide the chocolate in half and place one section on a piece of parchment paper. Fold the parchment paper over the chocolate once and use your hands to mash it down into a thin piece. At this point you can fold the remaining sides up around the chocolate to create a bar and press the chocolate into the corners. AlternaMakes 2 large chocolate bars tively, you can press the chocolate into a mold or chocolate form. Place in the fridge or a cool place to firm up.

Repeat with the other half. Store chocolate in a cool, dry place away from direct light.

3. Add the dates and fold to combine. You may need to let the mixture cool a little before this is possible, so put the pot or bowl in the fridge until the chocolate firms up a bit. Taste for sweetness and flavouring.

Cocoa Butter, Baby Cocoa butter, also known as cacao butter, is the creamy fat extracted from the beans of the cacao tree – the same beans that chocolate is made from. That unmistakably smooth, melting quality that chocolate provides, is largely due to its cocoa butter content.

But there are other uses for this amazing plant product, and happily, it involves smearing it on your body.

I’ve said before that I won’t put anything on my skin that I wouldn’t eat.

Although we may have been convinced otherwise by the cosmetic industry, the products we put on our skin most definitely end up in our blood stream and the rest of our system. Would you snack on your lipstick? How about a glass of delicious sunscreen?

Obviously that is crazy, but when you consider all the different things that come into contact with our skin, isn’t it important to consider their safety? If you’re conscious about what you eat, you should also be conscious of what your skin is eating.

Cocoa butter is an amazing moisturizer. It has been used for centuries to treat and prevent dry skin, chapped lips, eczema, split ends, and some women claim that it helps prevent stretch marks during pregnancy (although there is no conclusive evidence of this). Because of cocoa butter’s melting point, it is solid at room temperature, but easily melts on warm skin and absorbs beautifully. What’s more is the mild, yet intoxicating chocolate aroma that it exudes. Just be careful who you hang out with after an application, as you will become irresistibly delicious.

Without having to go to the shop and spend hundreds of dollars organic lotion in a fancy package, why not keep things simple and just use cocoa butter? It’s completely natural, smells incredible, and really, really works. I don’t suggest using cocoa butter as a facial moisturizer, as most people prefer something a little lighter, but anything below the jaw line is well suited. With summer on the way, it is the best post-sun moisturizer and makes your skin positively glow from the inside out.

http:// mynewroots.blogspot.com/2012/05/ ecstatic-raw-chocolate.html

Whether you’re purchasing cocoa butter for eating, moisturizing, or both, look for it at health food stores and specialty grocers. It should be in solid form, have a light yellow tint and smell rich (if you can open the package). Luckily cocoa butter has an extremely long shelf life (2-5 years) due to its high antioxidant content. As you only need a little for this batch of chocolate, don’t be worried about it spoiling. I am confident you will make plenty of chocolate, or use it up as a moisturizer

Chocolate Toffee Matzo Crunch This candy has a lot going for it: It's economical, super simple to make, impressive to look at, and—oh, right—we totally almost forgot how irresistibly munchable it is. It's perfect for any kind of potluck or get-together; make it for a dessert swap and watch it magically disappear before your eyes. We use plain, unsalted matzo (we're control freaks, so we like to put in the exact amount of salt we want), but use whichever kind you like. It can't help but be delectable. (If you want to fancy this up, add your favorite toppings—we especially like unsweetened coconut, which makes this an alternative to the tooth-jarringly sweet macaroons that are often available on the same shelf as the matzo.)

Makes about 50 two-inch pieces

Ingredients      

4 1/2 sheets unsalted matzo 1 cup packed light brown sugar 14 Tbsp. (1 3/4 sticks) unsalted butter 1 1/2 tsp. fine sea salt 6.5 ounces dark chocolate, chopped (1 cup) 1 Tbsp. fleur de sel or coarse sea salt, or 1/3 cup toppings such as slivered almonds, or chopped dried cherries, or unsweetened shredded coconut (optional)

Directions Preheat the oven to 375°.

Place the matzo in a single layer on the prepared baking sheet, breaking it into pieces where necessary to fill the pan completely.

Set aside.

Combine the brown sugar and butter in a medium size (4-quart) saucepan over medium heat. Stirring constantly with the heatproof spatula, bring to a boil, then continue to cook, still stirring constantly, until the mixture has thickened and is just starting to pull away from the side of the pan, about 3 minutes.

Remove the mixture from the heat and sprinkle in the fine sea salt, stirring well to incorporate it. Pour it over the matzo in the baking sheet, spreading it in an even layer with the spatula. Place the baking sheet in the oven and immediately turn the heat down to 350°.

Bake, watching to make sure it doesn't burn, until the toffee bubbles up and turns a rich golden brown, 15 minutes. If it looks like it's starting to burn, turn the heat down to 325°.

Remove the baking sheet from the oven and immediately sprinkle the chocolate over the hot matzo. Let it sit for 5 minutes, then spread the now-melted chocolate evenly with the spatula and sprinkle with the salt or your favorite toppings while the chocolate is still melted.

Allow the matzo to cool completely, 20 to 30 minutes, then break it into smaller pieces (roughly 2-inch square).

Excerpted from The Liddabit Sweets Candy Cookbook (Workman) by Liz Gutman and Jen King.

Self Rising Flour Using a dry measure, measure the desired amount of flour into a separate container.

For each cup of all-purpose flour, add 1 1/4 teaspoons of baking powder and 1/4 teaspoon of salt.

Mix to combine.

You can use self-rising flour in yeast bread recipes, but you'll need to omit the salt.

Biscuits, bread, buttermilk, flour, baking, self rising, make ahead, freeze

See: How to Freeze Mashed Potatoes

Shepherdâ&#x20AC;&#x2122;s Pie, hamburger, beef, ground beef, one dish, make ahead, freeze, potatoes

How to Freeze Mashed Potatoes Some people don't like to freeze potatoes, because their texture may change when they're thawed. That is more likely to be a problem with higher starch potatoes like russets. But, even with those, I've found with a small amount of doctoring frozen mashed potatoes can be thawed, reheated and restored for a tasty side dish.

I freeze mashed potatoes in two ways.

Method #1 for freezing mashed potatoes: Use a measuring cup or large scoop to measure even portions onto a parchment paper lined baking sheet. I make mine in 1/2 cup portions.

Put the baking sheet in the freezer for several hours or overnight until the potatoes have frozen hard.

It's easy to transfer the frozen portions into a freezer ziploc bag. Date the bag and label it with the portion size.

That way you can easily grab however many you need to thaw in the future. These will keep in the freezer for at least 2 months.

Long Story Short: Use Yukon Golds.

Itâ&#x20AC;&#x2122;s what youâ&#x20AC;&#x2122;re used to anyway.

Method #2 for freezing mashed potatoes: Measure mashed potatoes into ziploc freezer bags. I prefer to use quart size bags and fill them with 1-1/2 to 2 cups of mashed potatoes. I use one of these handy Baggy Racks to hold the bags open while I fill them.

Label the ziplocs with the amount of mashed potatoes inside. Flatten them and get out as much air as possible before sealing them.

Freeze them flat until they are hard; then they can be stacked in the freezer. They also thaw faster and more evenly when they are frozen flat and thin like this.

To thaw and reheat frozen mashed potatoes: Put them in a covered bowl and heat them in the microwave at 50% power for approx. 5 minutes, stirring occasionally. (Microwaves vary, so you may need to adapt the cooking time.) Once they're hot, stir them well. If they are too watery, stir in 1-2 tablespoons of sour cream or cream cheese per 2 cups of potatoes. This will thicken them and restore a more creamy consistency. I don't find this to be as necessary with Yukon golds, but it is for starchier potatoes like russets.

Using this freezing, thawing, and reheating method, you can cook a big batch of mashed potatoes and enjoy them for several meals.

Mashed potatoes, side dish, make ahead, freeze

Chicken, poultry, enchiladas, Mexican, make ahead, freeze

Overnight Lasagna

Lasagna, Italian, casserole, make ahead, freeze, company, cheese, hamburger, beef, ground beef

To Make Ahead Line a 13- x 9-inch baking dish with heavy-duty nonstick aluminum foil, allowing several inches of foil to extend over sides. Prepare recipe as directed in foil-lined dish. Freeze unbaked lasagna until firm. Remove from baking dish by holding edges of foil; fold foil over lasagna. Wrap in additional foil, making sure it is tightly sealed to keep out the air. Freeze up to 1 month.

The day before serving, remove lasagna from the freezer. Remove foil, and place lasagna in a lightly greased 13- x 9-inch baking dish.

Cover and thaw overnight in the refrigerator. Bake as directed. (Note: Lasagna may also be baked frozen. Plan to double the baking times.)

Homemade frozen pizza is a quick healthy alternative to eating or ordering out. You control the amount of salt and fat and the quality of the ingredients.

Having frozen crust prepared ahead of time means you can get dinner to the table in less time than delivery can get to your door and you’ll be saving money.

Frozen pizzas can be prepared and frozen like a store bought pizza, fully cooked or as kits with crust, sauce, cheese and toppings or as par baked prepared crusts.

Pizza Recipes: Classic pizza dough recipe and technique.

No yeast pizza dough recipe, don't par bake this it will dry out.

Par Bake Pizza Crust To par bake a pizza crust preheat your oven to 500 F and roll out your dough. Bake the dough for 3 minutes on a cookie sheet and then remove from the sheet to a wire rack, let cool, wrap, label and freeze.

I prefer par baking my crust because when I don’t sometimes the dough doesn’t cook through in the middle. By par baking the crust is firm enough that I can put it right on the oven racks and the crust is always cooked through in the center.

Freezing Pizza Dough All of these pizza crusts should be cooled if necessary, wrapped in plastic wrap then covered in tin foil. I find this gives a tighter fit than a freezer bag for large bulky things like this. If your freezing more than one pizza crust make sure they have their own layer of plastic and wrap them in the same piece of tin foil.

Label with the stage they were frozen at and the date. For example “Par baked pizza dough, Sept 1 09” or “Assembled BBQ chicken pizza, Sept 1 09.” Don’t forget to your frozen pizza to your freezer inventory.

After Rising Cut the dough in half and shape into disks. Freeze the two disks for later. The disk shape keeps them flat and even for storage and will help them thaw faster than a ball form.

After Rolling Place a piece of waxed or parchment paper on a cookie sheet and flash freeze the dough until frozen solid an hour or two.

Par baked Bake the pizza crust for 3 minutes and remove from the oven, set on a wire rack to cool before freezing.

Pizza Kit Put your sauce in a small freezer bag, in a second bag add your shredded cheese and in a third bag put all of your freezable toppings.

Add a par baked crust and put in a large freezer bag together or wrap the crust in plastic wrap and wrap everything inside a large piece of tin foil.

This is great for getting kids involved in dinner makes and also guarantees that when you want pizza you’ll have all the ingredients.

Assembled Pizza If your par baking let the pizza crust cool for a few minutes before adding topping, if your not just add them to the crust after shaping. Make sure the topping are not hot.

Cooked Pizza There is really no benefit to fully cooking your pizza before freezing unless you want a meal in less than 2

minutes. If you try to reheat it in the oven youâ&#x20AC;&#x2122;ll have a burnt crust so just use the microwave.

I recommend letting the pizza cool then slicing it and freezing the individual slices. This way you have single serving sizes that your family can grab and eat on the run.

Thawing and Reheating Frozen Pizza Dough After Rolling Let the dough thaw at room temperature, roll, top and bake at 500 F for 10-15 minutes.

Par Baked Crust Preheat oven to 400 F and top pizza as desired. Bake for 10-15 minutes until crust is golden and the cheese is bubbly. Put the par baked pizza crust directly on the oven rack unless your using a pizza stone.

Assembled Pizza Preheat oven and bake at 400 F for a par baked pizza about 10-15 minutes until golden brown, no cookie sheet required. If the crust wasnâ&#x20AC;&#x2122;t par baked bake at 450 F on a cookie sheet or pizza stone until golden brown and bubbly about 15 minutes.

Cooked Pizza Let thaw in the fridge or heat from frozen in the microwave. Start with 30 seconds per slice at full power and adjust from there. I wouldnâ&#x20AC;&#x2122;t try to heat more than 3 slices at a time.

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Biscuits, gravy, sausage, breakfast, baking

Breakfast Burritoes 1 lb breakfast sausage 1 lb bacon 1 cup chopped ham 2 pound of red potatoes, cubed into bite size pieces 16 oz cheese (any kind you like) 24 soft taco tortillas (I used flour) 12 eggs, extra large 1/2 c milk 1/3 c olive oil Seasoning Salt and salt and pepper 1. Preheat oven to 450.

2. Dry cubed potatoes with a towel to eliminate any extra water.

3. Toss the potatoes with 1/3 c olive oil, 1 tsp salt, 1/2 tsp pepper. Use additional seasoning (such as Emerilâ&#x20AC;&#x2122;s or Seasoning Salt) if desired.

4. Roast for 30 minutes until golden brown. Start checking at 20 minutes.

1. Cook bacon. (see my post on How To Bake Bacon ) 2. Brown the sausage.

3. Fry up the ham.

1. Whisk 12 eggs and 1/2 c milk in a bowl until well combined.

2. Heat a large skillet with nonstick cooking spray (or melt 1 Tbls butter) over medium heat.

3. Spray skillet and add egg mixture.

4. Cook eggs,stirring occasionally until eggs are set.

5. Season with salt and pepper to taste.

1. Place 5-10 tortillas on a plate.

2. Cover with a wet paper towel.

3. Heat in microwave for 30 seconds at 50% power.

7. Make sure the burrito is tightly rolled.

6. Pat firmly on top of the burrito making sure the seam is on the bottom.

5. Roll burrito up.

4. Fold in the sides of the tortilla.

4. This should be your last step. Heat the tortillas in batches.

. Line a baking sheet with parchment paper.

2. Place burritos on the sheet, seam side down.

3. Press down on the burritos again lightly making sure that the edges are tucked in.

4. Place baking sheet in the freezer for an hour to flash freeze the burritos.

5. Remove from freezer and wrap burritos in plastic wrap individually.

To heat the burritos: 1. Remove plastic wrap.

6. Place in a ziploc bag.

2. Wrap burrito in wet paper towel.

7. I ended up with 24 burritos.

3. Heat for 3 minutes on 50% power.

Breakfast, burrito, tortilla, eggs, bacon, sausage, cheese, make ahead, freeze

4. Serve with fresh salsa â&#x20AC;&#x201C; yummy!

Baked Chicken Breasts

Substitute: Panko, Bread Crumbs, Cornmeal, or a mixture of some or all

Once they're done cooking, let them cool; then place them in a freezer-safe container, making sure they remain flat and not stacked.

They'll keep in the freezer for two to three months.

Chicken, main dish, poultry, make ahead, freeze

Chicken Nuggets      

Boneless, skinless chicken breasts or tenderloins Eggs Panko - or any bread crumbs Marinade Seasonings for coating Cooking spray or spritzer (I use olive oil)

Marinade Ideas        

Soy Sauce Lemon Juice Dijon Mustard White wine Orange Juice Lime Juice Salt Pepper

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Garlic’ Herbs Salad Dressing Bottled Marinade Pineapple Juice Sesame Oil Olive Oil Grapeseed Oil

Seasonings for Coating        

Salt Pepper Garlic Paprika Herbs Cayenne Johnny’s Italian Dressing Mix

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Cut first or cut later when your hands are already dirty Pour marinade over chicken—pour it right into the bag the chicken came in Do this before lunch if chicken is frozen and you can leave it out

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Whip the eggs with a fork in a shallow dish Spread the crumbs out on a plate or large pan Mix seasonings in with the crumbs Have the cooking pans ready—will stick less if oiled, but not necessary

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Use shears—remove the tendon (the shiny white thing) Drop/soak the chicken in the eggs Roll in crumbs Spray coated nuggets with the cooking spray

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Bake at _________ for ____________ Til they look done and are white all the way through

Homemade (Whole Wheat) Panko makes about 3-4 cups 8 slices of 100% whole wheat bread Preheat oven to 300 degrees.

Once cooled, crumbs may be stored in the freezer, in a resealable plastic bag for as long as several months

Cut the bread into strips. Using the shredder attachment on your food processor, feed the bread into the machine. One you are done shredding, lay the crumbs out on a baking sheet. Bake for about 6-8 minutes, shaking and tossing every 2 minutes or so.

You don’t want the crumbs to be brown, just crispy.

Or

Just buy marinade, crumbs and seasoning mix at the store.

The point is It’s not McDonald’s.

I just don’t like all the MSG. OK, so I really do like MSG...

ZZZzzz

Garlic Lime Chicken 1/2 teaspoon salt 1/2 teaspoon pepper 1/8 teaspoon cayenne pepper 1/8 teaspoon paprika 1 teaspoon garlic powder 1/2 teaspoon onion powder 1/2 teaspoon thyme 4 boneless skinless chicken breast halves 1 1/2 tablespoons butter 1 1/2 tablespoons olive oil 3 tablespoons lime juice 1/3 cup low sodium chicken broth (3 tablespoons lemon juice-variation with capers) (capers-variation with lemon juice) (parsley-variation with lemon juice) In a small bowl, combine first 7 ingredients; sprinkle mixture on both sides of chicken breast halves.

In a skillet, heat butter and olive oil together over medium-high heat; saute chicken until golden brown, about 5 minutes on each side; remove from skillet and keep warm.

Add lime juice and chicken broth to the skillet, whisking up all of the browned bits from the bottom of the pan. Cook until sauce has reduced slightly. Return chicken to the skillet to thoroughly coat with the sauce; serve.

Nutritional Information: Per Serving: 343 Calories; 11g Fat; 55g Protein; 2g Carbohydrate; trace Dietary Fiber; 147mg Cholesterol; 612mg Sodium.

Exchanges: 0 Grain (Starch); 7 1/2 Lean Meat; 0 Fruit; 1 1/2 Fat. LC SERVING SUGGESTION: Steamed green beans and Cauli-rice (process cauliflower in a blender or food processor until it resembles grains of rice; steam â&#x20AC;&#x153;riceâ&#x20AC;? until tender; drain; salt and pepper to taste and fluff with a fork).

SERVING SUGGESTION: Serve brown rice instead of Cauli-rice.

KOSHER: Use all oil instead of butter and oil.

Variations of Garlic Lime Chicken

Tex Mex Top with cilantro, avocado, tomato and red onion.

Serve with black beans, whole wheat tortillas and a large salad.

Capers Version Use 4 tablespoons lemon juice instead of lime juice.

Top with capers and parsley

Caprese Lasagna Roll-Ups

8 lasagna noodles, uncooked 14 oz freshly shredded, low-moisture part skim Mozzarella cheese, divided 3/4 cup Ricotta cheese 1 large egg white 1/3 cup freshly, finely shredded Parmesan cheese (about 1 1/4 oz) freshly ground black pepper 3 - 4 medium Roma tomatoes, thinly sliced (about 1/6 inch thick slices)

Preheat oven to 350 degrees. Cook pasta according to directions listed on package to al dente. Drain pasta (DO NOT rinse with water) and align lasagna noodles in a single layer on a large sheet of parchment or wax paper.

For filling, in a large mixing bowl, whisk together ricotta cheese and egg white until well blended. Stir in Parmesan cheese. Mix in 12 oz. of the Mozzarella cheese and season with black pepper to taste (I wouldn't recommend seasoning with salt just because the cheeses already have plenty of salt).

2 Tbsp extra virgin olive oil

Place 1/4 cup of the cheese mixture over each lasagna noodle and spread into an even layer, going from one end of the lasagna to the other. Align 4 thin tomato slices over cheese mixture then sprinkle fresh basil over top. Snugly roll lasagna noodles to opposite end.

Spread about 1/4 cup pasta sauce in the bottom of an 11 x 7 inch baking dish. Align lasagna roll ups, seam side down in dish. Top each roll up with about 2 Tbsp of the pasta sauce (covering edges of pasta so they don't dry out while baking). Sprinkle top with remaining 2 oz. shredded Mozzarella. Bake in preheated oven 30 minutes. Remove from oven, plate pasta and garnish with plenty of basil ribbons. Serve warm.

1/4 cup finely chopped yellow onion

Simple Marinara Sauce

1/4 cup chopped fresh basil, plus more for garnish 1 cup marinara sauce, recipe follows

Simple Marinara Sauce

2 cloves garlic finely minced 1 (28 oz) can crushed tomatoes

salt and freshly ground black pepper to taste

Heat olive oil in a medium saucepan over medium high heat. Add onions to hot oil and saute about 3 minutes until soft, adding garlic during last minute of sautĂŠing. Pour in crushed tomatoes and season with salt and pepper to taste. Bring mixture just to a boil, then reduce heat to a simmer and allow sauce to cook for about 25 - 30 minutes (which will allow some of the water in crushed tomatoes to evaporate) while you prepare pasta and lasagna filling (you can freeze or refrigerate left over sauce in a small airtight container for later use, adding fresh basil if desired).

Greek Chicken Gyros Serves 4 INGREDIENTS: 1 cup plain yogurt 1 cup crumbled Feta cheese 1/4 cup chopped red onion 2 teaspoons lemon juice 4 whole wheat flour tortillas, warmed 2 cups shredded chicken breast meat, cooked 2 medium tomatoes, sliced 2 cups baby arugula 1/2 cup sliced black olives 1/4 cup chopped basil leaves COOKING INSTRUCTIONS: In a medium bowl, mix together yogurt, Feta, red onion and lemon juice; spread mixture evenly on the tortillas. Sprinkle with shredded chicken and top with tomato slices, arugula, olives and basil. Roll up and wrap each roll in a piece of parchment paper to help hold everything together and make it easy to travel.

Greek, ethnic, gyro, sandwich, wrap, lunch, dinner, portable, picnic, herb, basil

Vegetable Barley Soup A traditional barley soup is usually made with beef. In this delicious recipe, vegetables and lentils create a rich flavor and texture without the additional fat. This is also a lowsugar recipe that is suitable for those with diabetes. Don’t let the long list of ingredients intimidate you – most of the ingredients are spices that blend to create a fragrant, tasty soup.

Serves 4 1 teaspoon of ghee or olive oil 1 teaspoon mustard seeds, yellow or brown 1 pinch red chili ½ teaspoon black pepper 1 cup chopped leeks or onions 1 cup celery, sliced into ¼ inch pieces 1 tablespoon Bragg Liquid Aminos or tamari 1 cup cooked lentils ½ cup pearled barley, rinsed and drained 1 teaspoon cumin 1 teaspoon coriander ½ teaspoon allspice 1 cup carrot, cut into bite-size pieces 1 cup red or russet potato, cut into small cubes 1 teaspoon marjoram 4 to 6 cups vegetable stock 2 bay leaves 3 cups coarsely torn spinach or arugula or both ¼ cup chopped fresh parsley

Heat the oil in a soup pot over medium-high heat. Add the mustard seeds and allow them to pop briefly in the hot oil.

Add the chili flakes, black pepper, leeks, celery, and aminos.

Then add the lentils.

Sauté until the leeks are translucent, about 2 to 3 minutes.

Add the barley and stir until well combined. Add he cumin, coriander, and allspice and continue to sauté for another 2 to 3 minutes or until the barley browns slightly. Stir frequently.

Add the carrots, potato, and marjoram. Simmer another 3 minutes. Add some vegetable stock if the mixture gets dry.

When well browned, add 4 cups vegetable stock and the bay leaves. Bring to a boil, then reduce the heat and simmer until the carrots and potatoes are cooked and the barley is soft.

Add the spinach. Add more vegetable stock if necessary as the barley absorb the liquid. Remove the bay leaves before serving.

Garnish with fresh chopped parsley.

Bon appétit!

Soup, pasta, crock pot,Hamburger, one pot,

Pasta Fagioli 2 lbs ground beef 1 onion, chopped 3 carrots, chopped 4 stalks celery, chopped 2 (28 ounce) cans diced tomatoes, undrained 1 (16 ounce) can red kidney beans, drained 1 (16 ounce) can white kidney beans, drained 3 (10 ounce) cans beef stock 3 teaspoons oregano 2 teaspoons pepper 5 teaspoons parsley 1 teaspoon Tabasco sauce (optional) 1 (20 ounce) jar spaghetti sauce 8 ounces pasta

Brown beef in a skillet.

Drain fat from beef and add to crock pot with everything except pasta.

Cook on low 7-8 hours or high 4-5 hours.

Add pasta the last 30 minutes.

Serve with a nice crisp green salad and some garlic bread!

Enjoy

Leanne's Basic Veggie Soup Serves 12 1 tablespoon olive oil, or as needed 1 large onion, chopped 4 cloves garlic, pressed 2 large carrots, chopped 2 small celery stalks, chopped 1 medium turnip, chopped 1/4 head cabbage, chopped 2 small russet potatoes, peeled and chopped 2 cups green beans, cut in 1-inch pieces 1/2 teaspoon thyme Sea salt and freshly ground black pepper, to taste 1 (28-oz.) can diced tomatoes, undrained 6 cups low sodium chicken broth (or vegetable broth)

Nutrition Per Serving: 94 Calories; 3g Fat; 7g Protein; 12g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 286mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 2 Vegetable; 1/2 Fat. Points: 2 SERVING SUGGESTIONS: Grilled cheese sandwiches on whole grain bread and a spinach salad.

Quick Fixes for Variations on the Basic Veggie Soup Now remember, don't do these to the whole pot of soup! Just the little bit you pull out to fix yourself for lunch, etc. so that you can do all the Quick Fixes.

Quick Fix #1: Tex Mex Veggie Soup. Add some (eyeball it-how much do you want?) black beans (drained and rinsed), a little bit of cumin and chopped cilantro. Top with some tortilla chips and cheese, or serve with a quesadilla.

In a large soup pot, heat the one tablespoon of the olive oil over medium high heat. Add the onion and cook till nearly translucent, now add the garlic. Don't let the garlic brown and saute another Quick Fix #2: Tuscan Veggie Soup. Add some (eyeball it again) couple of minutes. cannellini (white kidney beans) or white beans (drained and rinsed), a little bit of Italian seasoning and some chopped kale.

Add the rest of the chopped veggies, sauteing for just a minute or Cook till heated through and the kale is tender. two; use extra olive oil if you need it for the rest of the veggies.

Remember-you're not cooking them- just sauteing them for the Quick Fix #3: Minestrone Veggie Soup. Add some cooked pasta, wonderful flavor this quick step will infuse in your soup. Add the a little dried basil and top with a fresh grating of Parmesan thyme and salt and pepper while sauteing. Now put the veggies in cheese. the crock-pot, add the tomatoes and broth. Cook on low 7-9 hours (depending on your crock-pot) or high 4-6 hours. Just before serv- Quick Fix #4: Autumn Veggie Soup. Add some diced acorn ing, gently mash some of the potato chunks against the side of the squash or butternut squash, a handful of cooked brown rice, a crock-pot to thicken the soup, give it a stir and serve. sprinkling of nutmeg and some chopped parsley.

Hungarian/ Austrian/ Croatian

Goulash

Cut the meat into cubes. SautĂŠ onions in the oil. Remove from heat; add paprika, 1 pound pork, either shoulder or tender- broth and seasoning. Stir briskly. Add meat and bring to a boil. Lower heat and loin braise slowly, covered, about one and a half hours. Add sauerkraut; cook a half4 large onions, sliced hour longer; stir in sour cream.

3 quarts of sauerkraut This should feed at least 12 to 15 people.

3 tbs sweet paprika 3 pounds beef, either chuck or round

1/8 tsp hot paprika, or to taste 1 cup beef broth ½ pint sour cream 1/4 cup vegetable oil salt and pepper to taste

Serve with boiled potatoes, polenta or dumplings. EGG NOODLES or SPAETZLE...

First, boil the cabbage, removing the leaves with tongs and cooling in a large bowl. When the leaves get too small to be used for rolls, remove the cabbage and slice the leftovers to use later. Trim down the outer spine of each leaf so they are easier to roll.

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Cheat and just make meatballs without the cabbage.

Crock Pot recipes say cook on LOW for 6-8 hours. Many say on LOW for 6 hours. Scoop one out quick at 6 to check.

For “probiotic” Kraut, label should say, “cabbage, salt.” No added vinegar. This may have to be from an imported source.

It will taste the same.

I learned to cook it on the stove top in a pot with lid I’ve successfully cooked them in the Oven in the same pot with lid on about 400.

Some people bake in a lidless glass dish in the oven V-8 has additives, Campbell’s does not Rice is harder to cook in acidic ingredients—-long grain white has never failed. Brown needs to be cooked longer than the meat does....maybe parboil? Or roast? Or Crock?

Cabbage, hamburger, main dish, pork, beef, traditional, Hungarian, winter, meatballs, tomato juice, sauerkraut, cultured, probiotic

Grilled Halloumi and Peaches with Dukkah

http://mynewroots.blogspot.com/

Main dish, curry, beef, Bangladesh,ginger, spices

Cold Peanut Noodles Start with about 2 cups of cooked spaghetti (leftover unsauced spaghetti works best, but you can use any kind of pasta). In a separate bowl, make the sauce by whisking together 3 tablespoons smooth peanut butter, 2 tablespoons each of soy sauce and rice wine vinegar, and 2 teaspoons toasted sesame or peanut oil. Then add 2 tablespoons water and 1 tablespoons orange juice to the mix, and stir in the pasta, along with 1 cup cooked broccoli florets, 1/2 cup cucumber slices cut into halfrounds, 1/2 cup julienned snow peas, and 1/4 bell pepper sliced into matchsticks (or any combination of vegetables, but be sure to add something raw for crunch). Add freshly ground black pepper to taste. Top with shredded cooked chicken (6 to 8 ounces, grilled or roasted). Refrigerate, or store in a cooler bag with an ice pack, until ready to serve. Makes 2 servings.

Quesadilla de la Oficina

Place two 10-inch flour tortillas (preferably whole grain) on a work surface. Sprinkle all over with 2 to 3 ounces grated cheese, such as Gruyère, Fontina, or Cheddar. On one half of each tortilla, evenly sprinkle 3 ounces leftover cooked meat (steak, pork tenderloin, or chicken) cut into thin strips. Divide 1 cup roasted or cooked vegetables, such as winter squash, onions, mushrooms, peppers, and carrots (slice vegetables if they are in large pieces), and spread evenly over meat. If desired, add pickled jalapeùos. Fold tortillas over to make 2 half-moon-shaped quesadillas. Wrap tightly in foil to hold together. When ready to eat, remove from foil, place on a plate, and heat in microwave oven until cheese melts (about 1 to 2 minutes), turning once. Don't overdo the microwave time or the tortilla will toughen. If a toaster oven is available, use it instead, and heat quesadillas until golden brown and cheese is melted, about 5 minutes. If desired, serve with salsa of your choice on the side, and a green salad.

Makes 2 servings.

Brown Rice Salad with Salmon

In a mixing bowl, combine 1 cup cooked brown rice, 1/2 cup frozen shelled edamame (thawed), 1/4 cup grated carrot, and 2 to 4 thinly sliced scallions (about 1/3 cup). Add 1/2 cup (or more) cooked vegetables: Use whatever you have on hand, such as roasted squash, green beans, snap peas, green peas, red peppers, or broccoli. Season to taste with rice wine vinegar (about 1 teaspoon), soy sauce (about 2 teaspoons), vegetable or sesame oil (about 1 teaspoon), salt, and freshly ground black pepper. Divide mixture between 2 containers and top each with 3 to 4 ounces cooked salmon broken into smaller pieces. Keep cool until ready to eat. Makes 2 servings.

Pan Bagnat

One of the few sandwiches that improve the longer they sit. Slice open 2 ciabatta rolls (or 1/2 baguette; make sure to use bread with a crusty exterior and chewy texture so it can absorb the dressing without falling apart). Scoop out bread from top half of rolls, and set rolls aside. Remove and reserve green fronds from 1/2 small fennel bulb and then thinly slice it (1 sliced rib celery may be substituted). Cut 1/2 red bell pepper (or jarred roasted pepper) into thin rings, slice 1 hard-boiled egg, and open one 6-ounce can of tuna (solid white, packed in water). Start layering the bottom halves of rolls in this order: fennel, pepper, egg, and tuna. Sprinkle each with 3 to 4 pitted black olives (preferably oil-cured), 1/2 teaspoon drained nonpareil capers, and fennel fronds. On top halves, place thinly sliced ripe plum tomatoes. To make dressing, mix together 1 teaspoon red wine vinegar, 1 tablespoon extra-virgin olive oil, 1 teaspoon anchovy paste (optional), and salt and freshly ground black pepper to taste. Drizzle mixture over both halves of each sandwich. Put sandwiches together, wrap tightly in plastic wrap, and keep cool until ready to eat. Makes 2 servings.

Cuban Black Beans 1 cup dried black beans ($.40) 1 onion ($.30) 2 garlic cloves ($.05) 1-2 tsp ground cumin ($.10) Salt/Pepper 2 tsp olive oil ($.10) 1 mango ($1.34) 1 cup white rice ($.20) 2 cups frozen corn ($1) Cilantro garnish (optional)

Directions 1. Soak 1 cup dried black beans overnight or for at least 2 hours in HOT water. (If you prefer, substitute with 2 cans of black beans.)

2. Rinse and drain when finished soaking. Add to pot with at least 2 inches of water covering them. Bring to a boil. Cover, reduce heat to medium and cook for at least an hour. Check tenderness after an hour.

3. In skillet, add olive oil, onions, garlic, cumin, salt and pepper. Saute for 3-4 minutes. Then add in the fully cooked beans plus about 1 cup of bean juices. Simmer for 5-10 minutes. Remove from heat and let cool. After about 10 minutes of cooling, add diced mango pieces to the black beans.

1 lb. (2 cups) Black Beans, cooked (see recipe below) 5 slices Bacon, chopped fine 1½ cups Chicken Stock or canned reduced fat Chicken Broth 6 Tablespoons Olive Oil 1 medium Onion, peeled, ends discarded, chopped coarsely 2 cloves Garlic, peeled, mashed and minced ¼ Red Bell Pepper, both ends discarded, seeded, pith removed and finely chopped 1 cup Celery, finely chopped 2 Tablespoons distilled White Vinegar 1 Bay Leaf 1 medium Tomato, cored, seeded and minced Salt and ground Black Pepper to taste

1 lb. dried black beans 1 lg. onion, chopped 1 green pepper, chopped 6 cloves garlic, minced 1 (4 oz.) jar diced pimiento, drained 1/4 c. olive oil 5 c. water 1 (6 oz.) can tomato paste 1 tbsp. vinegar 2 tsp. salt 1 tsp. sugar 1 tsp. pepper Hot cooked rice Shredded cheddar cheese Chopped tomatoes Chopped green onions

3 cups White Rice

Good Cuban Black Beans and Rice, known on the island as Moros y Christianos, is actually two recipes cooked separately and combined into this hearty one dish meal as it is served. This recipe serves one helping to 3 to 4 persons. We often recommend preparation of a double recipe.

First, the Black Beans..... sorting, rinsing thoroughly, covering with fresh water, soaking overnight, draining, rinsing once again, covering with water again and cooking. Believe me, it is worth all of the effort.

Open a 1 pound package of dry black beans (2 cups) Into a large pot, pour the beans. Look for and discard STONES and other non-bean things.

Under fresh running water, then rinse the beans thoroughly.

Drain the beans and cover the large pot with 6 to 8 cups of clean water.

Bring the pot of beans and water to a rolling boil, stirring frequently.

Reduce the heat and simmer the black beans in the large pot with the lid slightly open for 1½ hours until the beans are very tender.

Drain the cooked black beans (do not rinse again) and set aside, warm, in a covered bowl.

In the pot that you used to cook the beans, heat the olive oil.

Add the bacon, onion, garlic, celery and green pepper into the hot oil.

Cook, stirring constantly until onion is translucent.

Add chicken stock or broth until these ingredients are completely covered.

Add bay leaf, vinegar, tomato.

Bring this mixture to a boil, stirring frequently. Lower the heat and simmer for 10 minutes.

Add in the drained beans.

Add in more chicken stock or broth until bean and seasoning mixture is covered.

Simmer for 45 minutes, stirring occasionally. Keep covered.

Remove the bay leaf and discard it.

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1 pound black beans, washed 1 onion, chopped 1 red bell pepper, chopped 1 green bell pepper, chopped 2 bay leaves 1 1/2 teaspoons paprika 1 1/2 teaspoons ground cumin 1 tablespoon dried oregano 2 minced hot green chile peppers 3 cloves garlic, minced 1/4 cup balsamic vinegar salt to taste ground black pepper to taste

1 1/2 c. black beans 4 slices bacon 1/2 clove garlic, crushed 1 onion, chopped 1 tsp. chili powder Salt Cayenne pepper 2 c. boiled rice

Cuban-Style Picadillo            

Bon Appétit | March 2005

http://www.epicurious.com/ 1/4 cup olive oil recipes/food/views/Cuban-Style1 large white onion, chopped Picadillo-231732 8 garlic cloves, minced 6 Turkish bay leaves 2 pounds ground beef (15 to 20 percent fat) 1 14 1/2-ounce can diced tomatoes in juice 3/4 cup raisins 3/4 cup sliced drained pimiento-stuffed green olives (from 5-ounce jar) 1/4 cup tomato paste 1 1/2 teaspoons red wine vinegar 1 teaspoon chili powder 1/4 teaspoon cayenne pepper

Heat oil in large pot over medium-high heat. Add onion, garlic, and bay leaves; sauté until onion is soft, about 5 minutes. Add beef; sauté until cooked, breaking up with back of fork, about 7 minutes. Add all remaining ingredients. Simmer until picadillo thickens, stirring occasionally, about 8 minutes. Season to taste with salt and pepper. Discard bay leaves. Serve picadillo warm.

Make with less raisins or none at all….      

2 tablespoons olive oil 1 large yellow onion, finely chopped (about 2 cups) 4 cloves garlic, minced 2 bay leaves 1 pound ground beef or combination of beef chorizo, and pork 1/3 cup dry white wine or dry sherry

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10 cherry tomatoes, chopped or 1 (8-ounce) can diced tomatoes with juice

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1/3 cup tomato paste

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1/3 cup chopped pimento stuffed Spanish olives with 1 tablespoon brine from jar

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1/3 cup raisins

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2 teaspoons dried oregano

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2 teaspoons ground cumin

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1/4 teaspoon cayenne pepper, optional

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Salt and freshly ground black pepper

Serve warm:

Heat oil in a large skillet over medium-high heat. Add onion, garlic, and bay leaves and saute until onion is soft, stirring frequently, about 4 minutes.

Add ground beef to skillet and cook until browned. Once the meat is browned, carefully away from the flame, tilt pan and remove excess fat with a large spoon.

Add the white wine and stir for another minute. Then add the chopped cherry tomatoes, tomato paste, pimento stuffed Spanish olives, raisins, dried oregano, cumin and cayenne pepper. Simmer over low heat for another 8 minutes, stirring occasionally. Season with salt and pepper.

As a filling for empanadas or tacos Over white rice with fried plantains or black beans With a side salad and black beans To make Picadillo soupier for serving over rice, add additional wine,

http://www.foodnetwork.com/recipes/ingrid-hoffmann/cuban-picadillo-recipe/index.html

Cincinnati chili was refined at diners owned by Greek and Macedonian immigrantsâ&#x20AC;&#x201D;it's really an adaptation of Mediterranean peasant recipes. The first classic chili parlor, Empress Chili, opened downtown on Vine Street in 1922; In 1922, a Macedonian immigrant, Tom Athanas Kiradjieff settled in Cincinnati with his brother, John. He opened a hot dog stand, which he named 'Empress' and sold hot dogs and Greek food. He did a lousy business because, at that time, the large majority of the inhabitants were of German heritage, and nobody in the area knew anything about Greek food, and weren't thrilled by it.

Tom was not to be defeated. He took a Greek stew, maintained the Mediterranean spices of Cinnamon and Cloves, changed the meat to ground beef, and added other spices, such as chili powder, to the mix and began to sell this stew over spaghetti and called it 'Chili.' It proved to be a successful experiment. He also came up with the idea of selling his Chili in 'ways', which is also unique to the area.

Cincinnati style chili is said to have been born when Tom and John Kiradjieff started serving a modified Greek stew on hot dogs and spaghetti in their stand next to the Empress Theater.

the beef is simmered in water for 30 seconds and then drained in a colander. This removes most of the fat, and allows you to make the recipe in

one day without waiting overnight.

2 tablespoons vegetable oil 2 onions, chopped 2 cloves garlic, minced 2 tablespoons chili powder 2 tablespoons sweet paprika 1 1/2 teaspoons ground cumin 1 teaspoon ground allspice 1/2 teaspoon ground coriander 1 1/2 teaspoons ground cinnamon 1/4 to 1/2 teaspoon cayenne pepper 1/4 teaspoon ground cloves 1 1/2 pounds ground beef chuck Kosher salt 1 6-ounce can tomato sauce 1 cup diced tomatoes 1 bay leaf 2 tablespoons chopped unsweet. chocolate 1 tablespoon cider or red wine vinegar 2 tablespoons Worcestershire sauce Freshly ground pepper 12 ounces cooked spaghetti 1 19-ounce can kidney beans, drained and rinsed 1 pound grated cheddar cheese Oyster crackers, for serving

2 tbsp. olive oil 5 cloves garlic, finely chopped 2 medium yellow onions, finely chopped 1 1/2 lbs. ground beef 2 tbsp. chili powder 1 1/2 tsp. ground cinnamon 1/2 tsp. ground allspice 1/2 tsp. ground cloves 1/2 tsp. ground cumin 1 tsp. dried oregano 1/2 tsp. ground nutmeg 1/2 tsp. celery seed 1 dried bay leaf Kosher salt and freshly ground black pepper, to taste 2 cups tomato sauce 1 tbsp. unsweetened cocoa powder 3/4 lb. dried spaghetti 1 15-oz. can red kidney beans, rinsed under hot water and drained 4 cups finely grated cheddar cheese Oyster crackers

Used this one from Food Network

  Everyone liked   Very filling  Used grated dark chocolate  Did not cook long or slow,  maybe 15-20 min. Got thick  fast  Did NOT rerfrigerate over-   night         Recipe from Joy of  Cooking. The authors’  homes are in Cincinnati   Forgot pepper

2 pounds chuck 1 tablespoon canola oil 2 medium onions, finely chopped 6 garlic cloves, minced one 15-ounce can tomato sauce 1 quart water 2 tablespoons cider vinegar 1 tablespoon Worcestershire sauce 10 black peppercorns 8 whole allspice 8 whole cloves 1 large bay leaf 2 teaspoons salt 2 teaspoons ground cinnamon 1 ½ teaspoons ground cayenne pepper 1 teaspoon ground cumin ½ ounce unsweetened chocolate, grated 1 pound dried spaghetti grated cheddar cheese chopped onion ¼ cup canned red kidney beans oyster crackers hot sauce

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1 quart cold water 2 lbs ground beef 2 cups crushed tomato 2 yellow onions, diced 4 garlic cloves, minced 1 tbsp Worcestershire sauce 1 tbsp unsweetened cocoa 1/4 cup chili powder 1 tsp cayenne 1 tsp ground cumin 2 tbsp cider vinegar 1 whole bay leaf 1/4 tsp ground cloves 1 tsp cinnamon 1 1/2 tsp salt cooked spaghetti to serve chili over,

1. Add beef and water to a 4-quart pot.

Bring to a simmer while stirring until the ground beef is in very small pieces. Simmer for 30 minutes and add all the rest of the ingredients.

2. Simmer on low, uncovered, for 3 hours. Add water as needed if the chili becomes to thick.

3. Refrigerated the chili overnight, and the next day remove the layer of fat from top before reheating and serving.

Prep Time: 21 minutes Cook Time: 4 hours Total Time: 4 hours, 21 minutes

Cincinnati Chili 1

large onion chopped 1 pound extra-lean ground beef 1 clove garlic, minced 1 tablespoon chili powder 1 teaspoon ground allspice 1 teaspoon ground cinnamon 1 teaspoon ground cumin 1/2 teaspoon red (cayenne) pepper 1/2 teaspoon salt 1 1/2 tbsp unsweetened cocoa or 1/2 ounce grated unsweetened chocolate 1 (15-ounce) can tomato sauce 1 tablespoon Worcestershire sauce 1 tablespoon cider vinegar 1/2 cup water 1 (16-ounce) package uncooked dried spaghetti pasta Toppings (see below)

              

In a large frying pan over medium-high heat, saute onion, ground beef, garlic, and chili powder until ground beef is slightly cooked. Add allspice, cinnamon, cumin, cayenne pepper, salt, unsweetened cocoa or chocolate, tomato sauce, Worcestershire sauce, cider vinegar, and water. Reduce heat to low and simmer, uncovered, 1 1/2 hours. Remove from heat.

Cook spaghetti according to package directions and transfer onto individual serving plates (small oval plates are traditional).

Ladle chili over spaghetti and serve with toppings of your choice. Oyster crackers are served in a separate container on the side.

Toppings: Oyster Crackers Shredded Cheddar Cheese Chopped Onion Kidney Beans (16-ounce) can Makes 6 to 8 servings.

Two-Way Chili:

Chili served on spaghetti Additionally topped with shredded Cheddar cheese

Four-Way Chili:

Additionally topped with chopped onions

Five-Way Chili:

Additionally topped with kidney beans

I lived in Cincinnati all my life. I learned the "secret" of making Cincinnati Chili. One very important thing is - never brown the ground beef and don't put onion in the mix. The onions are saved to put on top. The ground beef is mixed with the ingredients plus water and boiled for several hours. Also use tomato paste instead of tomato sauce. Thanks for your great recipes - Laura Madigan (12/11/06)

1/2 cup chopped onion 2 pounds ground beef 1/4 cup chili powder 1 teaspoon ground cinnamon 1 teaspoon ground cumin 1/4 teaspoon ground allspice 1/4 teaspoon ground cloves 1 bay leaf 1/2 (1 ounce) square unsweetened chocolate 2 (10.5 ounce) cans beef broth 1 (15 ounce) can tomato sauce 2 tablespoons cider vinegar 1/4 teaspoon ground cayenne pepper 1/4 cup shredded Cheddar cheese

1. Heat oil in a large saucepan over medium heat.

2.

Three-Way Chili:

1 tablespoon vegetable oil

3.

4.

5.

Add onion and cook, stirring frequently, until tender, about 6 minutes.

Add beef, in batches if necessary, and cook, breaking up with a wooden spoon, until browned.

Add chili powder, cinnamon, cumin, allspice, cloves, bay leaf, chocolate, beef broth, tomato sauce, cider vinegar, and red pepper. Stir to mix well. Bring to a boil. Reduce heat to low; cover and simmer 1 1/2 hours, stirring occasionally.

It is the best if you now refrigerate overnight.

Remove the bay leaf. Reheat gently over medium heat. Serve over hot, drained spaghetti.

Top with shredded cheddar cheese.

Another secret for making your Cincinnati Chili even more authentic is to put the ground beef in a food processor and get it very finely chopped before boiling. When finished the chili should be a bit watery, this is where the Oyster Crackers come in. - Paul Hoernes (2/20/07)

Macedonian immigrant Tom Kiradjieff created Cincinnati chili in 1922. With his brother, John, Kiradjieff opened a small Greek restaurant called the Empress. The restaurant did poorly however, until Kiradjieff started offering a chili made with Middle Eastern spices, which could be served in a variety of ways. He called it his "spaghetti chili."

Kiradjieff's "five way" was a concoction of a mound of spaghetti toped with chili, chopped onion, kidney beans, and shredded yellow cheese, served with oyster crackers and a side order of hot dogs topped with more shredded cheese.

Sundowner Soup -from Melinda Howell

1 med onion, chopped

1 lb ground turkey (my adaptation - original recipe calls for ground beef)

1 Tbsp olive oil (only if using ground turkey)

3 stalks celery, chopped

5 medium carrots, chopped

1 med bunch swiss chard or 3/4 bag of baby spinach

2 cans diced tomatoes (14 1/2 oz)

2 cans (14 1/2 oz) beef broth

1/4 cup dry sherry

2 cups water

1/3 cup long-grain white rice

1 tsp dried basil

1 tsp dried thyme

1 Tbsp seasoning salt Serves 6-8.

Cook turkey and onion in oil in a Dutch oven until meat is browned and onion is limp (5-7 minutes). Drain off any fat (usually none with turkey). Stir in celery and carrots and cook an additional 3 minutes. Mix in tomtatoes, broth, sherry, water, half of the chard or spinach, rice, basil, thyme, and seasoning salt. Bring the mixture to a boil, then reduce the heat.

Cover and simmer for 15 minutes. Stir the remaining chard or spinach, re-cover, and cook for 5 more minutes.

Hoppin' John Printed from FoodNetwork.com on Fri Jan 01 2010 Recipe courtesy Emeril Lagasse

Prep Time:

15 min Inactive Prep Time:

Cook Time:

50 min Level:

Easy

Serves: 10 servings

Ingredients             

1 tablespoon olive oil 1 large ham hock 1 cup onion, chopped 1/2 cup celery, chopped 1/2 cup green pepper, chopped 1 tablespoon chopped garlic 1 pound black-eyed peas, soaked overnight and rinsed 1 quart chicken stock Bay leaf 1 teaspoon dry thyme leaves Salt, black pepper, and cayenne 3 tablespoons finely chopped green onion 3 cups steamed white rice

Directions Heat oil in a large soup pot, add the ham hock and sear on all sides for 4 minutes. Add the onion, celery, green pepper, and garlic, cook for 4 minutes. Add the black-eyed peas, stock, bay leaves, thyme, and seasonings. Bring to a boil, reduce the heat and simmer for 40 minutes, or until the peas are creamy and tender, stir occasionally. If the liquid evaporates, add more water or stock. Adjust seasonings, and garnish with green onions. Serve over rice.

Considered a lucky meal for New Years Day, serve this Southern tradition with cornbread.

Ingredients:        

1 cup chopped onion 1 tablespoon bacon drippings 2 cans (about 16 ounces each) black-eyed peas, slightly drained, or about 3 cups cooked black-eyed peas 1 cup chopped cooked ham 1/4 teaspoon ground cayenne pepper 3 cups hot cooked rice salt to taste sliced sweet onion, optional

Preparation:

In a large saucepan sauté chopped onion in bacon drippings until tender. Stir in black-eyed peas, ham, and cayenne pepper. Simmer for 10 m in hot cooked rice and salt. Serve Hoppin' John hot with sliced onion.

Hoppin' John recipe serves 4 to 6.

Pastic'ada - (Dalmatian (Croatian) pot roast and pasta) 1/4 cup olive oil 1 rump roast of beef, about 3 to 4 pounds 1 pound ground beef 3 ozs salt pork, minced 2 yellow onions, minced 2 cloves garlic, crushed 1/3 cup chopped parsley ground cinnamon, to taste ground cloves, to taste 1 fresh basil leaf 1 pinch thyme 1 pinch marjoram salt and pepper to taste 1 cup red wine 4 to 6 cups tomato sauce 12 to 15 prunes, pits removed

mostaccioli, farfalle or penne pasta shells, about 1/2 cup per person grated Romano and/or Parmesan cheese for topping

Dust the roast with salt, pepper, cinnamon, cloves, salt and pepper.

Brown the roast on all sides in hot olive oil. Remove from the oil. Add the ground beef to the oil and brown after seasoning with salt, pepper, cinnamon and cloves as you did with the roast. Add the onions, garlic, parsley and salt pork and cook until soft.

Add the herbs and wine. Cook for a few minutes. Add the tomato sauce and the roast and simmer for three hours. Add the prunes. Cook one hour more. When roast is tender, remove it from the heat. Allow met to rest about 10 minutes, then slice it thinly.

Cook desired amount of pasta in boiling, salted water, drain. Mix in half of the sauce in the roasting pot. Spread pasta out on a platter, with slices of the roast and the prunes arranged on top. Cover with the rest of the sauce. Top with grated cheese (Romano, Parmesan etc.) and serve.

Pot Roast and Mostaccioli Active Work Time: 1 hour 15 minutes * Total Preparation Time: 2 hours 30 minutes Dolores Lisica contributed this recipe to the first volume of "Around the World, Around Our Town."

Foods found in Croation San Pedro

2 1/2 pounds pot roast (round bone, 7-bone or rump roast) 6 cloves garlic, 1 thinly sliced and 5 pressed or minced 2 strips lean bacon, 1 strip cut into 1/2-inch pieces, 1 strip minced 1 1/2 pounds spareribs, cut in 6 pieces Salt Freshly ground black pepper 1/3 cup olive oil 1 (14 1/2-ounce) can chicken broth 1 broth can water 3 onions, finely chopped 2 1/2 pounds beef, ground twice 1 teaspoon MSG, optional 1 teaspoon ground allspice 1/2 teaspoon white pepper Large handful parsley, minced 2 tablespoons flour 2/3 cup wine (half Marsala and half white wine) 3 tomatoes, chopped 1 (8-ounce) can tomato sauce 2 pounds mostaccioli

* Make slits in pot roast using paring knife. Wrap garlic slices in 1/2-inch bacon pieces and insert in pot roast. Season roast and spareribs with salt and black pepper to taste. * Heat 1 tablespoon olive oil in large skillet over medium-high heat and brown meats, about 15 minutes. Remove from skillet and set aside. Add broth and water to pan drippings. Heat slowly, scraping bottom of skillet to loosen brown bits. * In large, heavy-bottomed pot, heat remaining olive oil and minced bacon over medium heat. Add onions and saute until golden brown. Add ground beef, breaking up clumps of meat.

Add 2 teaspoons salt, MSG if using, allspice, white pepper and 1/4 teaspoon black pepper. Stir until ground beef is browned, 8 to 10 minutes. Add pot roast and spareribs to onion mixture. Add parsley and pressed garlic and stir to mix evenly. Add flour, stirring constantly until absorbed. Pour wine over meat in pot and stir until evaporated. Add tomatoes and cook 5 minutes. Add tomato sauce. Pour broth, water and pan drippings over meat mixture.

Simmer on medium low heat, covered, until pot roast and spareribs are tender, about 1 hour. Stir often. * Cook mostaccioli in large pot of salted water until al dente, 10 to 12 minutes. Drain. * Slice pot roast and arrange on platter with ribs. Add mostaccioli to sauce and mix. Cover meat with sauce and serve.

12 servings. Each serving: 669 calories; 447 mg sodium; 109 mg cholesterol; 24 grams fat; 64 grams carbohydrates; 45 grams protein; 0.73 gram fiber.

Pašticada - 2.5 kg (5 lb.) Beef (top round) - 350 g (12 oz.) smoked bacon - 3-4 onions, thinly sliced - 300 g (10 oz.) each parsnips and carrots - 4 cloves of garlic, minced - 350 g (12 oz.) tomatoes, peeled and quartered - 350 g (12 oz.) celery - 8 prunes - 1 bottle of red wine - 2 tsp. strong prepared mustard - Olive oil - Bay leaf, rosemary, thyme, salt and pepper

1. Wash meat and pat dry. Cut bacon into matchsticks. Chop onion and garlic.

2. Cut the vegetables into small strips.

3. Pierce the beef with a sharp knife at regular intervals and insert slivers of garlic into and around the meat.

4. Place the beef into a large nonreactive pan; cover with the wine. Add the chopped onion, thyme, bay leaf, rosemary, pepper and cubed celery to the pan. Cover and refrigerate for 12 hours.

1. Heat the oil and place the beef (alone) into the pan with the oil. Brown the meat briskly and remove from the pan.

2. Add the contents from the marinade to the oil and fry briskly. Add the browned meat, peeled tomatoes, prunes and remaining ingredients to the pan.

3. Mix well and cook for 2-3 hours, reducing the heat to a simmer after it comes to an initial boil.

4. Remove the meat and slice. Strain the juice from pan and serve as sauce.

In the hand-written cookery books of individual families in Split, which are handed down and added to from generation to generation, there can be found as many as 20 or so different recipes for one dish: pašticada. This is a meat dish the preparation of which takes, in accordance with old recipes, days of patient preparation even before it comes close to the stove. In the first phase, meat is marinated in wine vinegar flavoured with different herbs. Pašticada is prepared from beef or yearling beef, mostly the muscle locally known as orah (walnut), although horse meat and large game are also used with equal success. In the second phase, the meat is well browned on all sides, and in the third phase it is gently stewed in gravy containing dried

fruit, predominantly prunes, and a number of spices such as cloves, nutmeg, laurel leaf, pepper, with the addition of a little wine and prosecco being added from time to time. Old recipes insist that the dish not be eaten immediately after it is cooked, however long and over however gentle a heat it had been cooked. Pašticada, the old masters will tell us, must be allowed to cool slowly, be cut into chunks, browned again and only then served in its own strained juices. Gnocchi, normally served with pašticada, must be cooked just prior to being served. Although traditional pašticadas have a very strong, full bodied flavour, it is not uncommon to grate some hard sheep cheese over the gnocchi.

Homemade Pop Tarts Adapted from King Arthur Flour Pastry 2 cups (8 1/2 ounces) all-purpose flour 1 tablespoon sugar 1 teaspoon salt 1 cup (2 sticks or 8 ounces) unsalted butter, cut into pats 1 large egg 2 tablespoons (1 ounce) milk 1 additional large egg (to brush on pastry) Cinnamon Filling (enough for 9 tarts) 1/2 cup (3 3/4 ounces) brown sugar 1 to 1 1/2 teaspoons ground cinnamon, to taste 4 teaspoons all-purpose flour 1 large egg, to brush on pastry before filling

http://smittenkitchen.com/2010/04/homemade-pop-tarts/

Jam Filling 3/4 cup (8 ounces) jam 1 tablespoon cornstarch mixed with 1 tablespoon cold water Alternate fillings: 9 tablespoons chocolate chips, 9 tablespoons Nutella or other chocolate-hazelnut paste or 9 tablespoons of a delight of your choice, such as salted caramel or a nut paste To make cinnamon filling: Whisk together the sugar, cinnamon, and flour.

To make jam filling: Mix the jam with the cornstarch/water in a small saucepan. Bring the mixture to a boil, and simmer, stirring, for 2 minutes. Remove from the heat, and set aside to cool. Use to fill the pastry tarts.

Make the dough: Whisk together the flour, sugar, and salt. Work in the butter with your fingers, pastry blender or food processor until peasized lumps of butter are still visible, and the mixture holds together when you squeeze it. If you’ve used a food processor, transfer the mixture to a large bowl. Whisk the first egg and milk together and stir them into the dough, mixing just until everything is cohesive, kneading briefly on a well-floured counter if necessary.

Divide the dough in half (approximately 8 1/4 ounces each), shape each half into a smooth rectangle, about 3×5 inches. You can roll this out immediately (see Warm Kitchen note below) or wrap each half in plastic and refrigerate for up to 2 days.

Assemble the tarts: If the dough has been chilled, remove it from the refrigerator and allow it to soften and become workable, about 15 to 30 minutes. Place one piece on a lightly floured work surface, and roll it into a rectangle about 1/8″ thick, large enough that you can trim it to an even 9″ x 12″. [You can use a 9" x 13" pan, laid on top, as guidance.] Repeat with the second piece of dough. Set trimmings aside. Cut each piece of dough into thirds – you’ll form nine 3″ x 4″ rectangles.

Beat the additional egg and brush it over the entire surface of the first dough. This will be the “inside” of the tart; the egg is to help glue the lid on. Place a heaping tablespoon of filling into the center of each rectangle, keeping a bare 1/2-inch perimeter around it. Place a second rectangle of dough atop the first, using your fingertips to press firmly around the pocket of filling, sealing the dough well on all sides. Press the tines of a fork all around the edge of the rectangle. Repeat with remaining tarts.

Gently place the tarts on a lightly greased or parchment-lined baking sheet. Prick the top of each tart multiple times with a fork; you want to make sure steam can escape, or the tarts will become billowy pillows rather than flat toaster pastries. Refrigerate the tarts (they don’t need to be covered) for 30 minutes, while you preheat your oven to 350°F. Charming tip from King Arthur: Sprinkle the dough trimmings with cinnamon-sugar; these have nothing to do with your toaster pastries, but it’s a shame to discard them, and they make a wonderful snack. While the tarts are chilling, bake these trimmings for 13 to 15 minutes, till they’re golden brown.

Bake the tarts: Remove the tarts form the fridge, and bake them for 20 to 25 minutes, until they’re a light golden brown. Cool in pan on rack.

Whole Wheat Variation: I was itching to swap out 1/2 cup of the flour with whole wheat flour. I am sure it would make it more deliciously breakfast.

Pop Tart Minis: The biggest struggle I had with these was the size. I actually like my baked goods on the tiny size, thus I think this could make an adorable batch of 16 2 1/4″ x 3″ rectangles.

Savory Pop Tarts: Nix the sugar in the dough and halve the salt. Fill with pesto, cheese, ground nuts or olives, or any combination thereof. Brush the tops with additional egg wash and sprinkle with poppy or sesame seeds. Please invite me over.

Do ahead: The sweet versions should keep at room temperature in an airtight container for a week. If you’d like to make them further in advance, I vote for freezing them unbaked between layers of waxed paper, and baking them as you need.

Warm kitchen warning: Guys, I live in an inferno, the kind of steam-heated, 85 degrees inside (68 gorgeous degrees outside) existence many other New Yorkers are familiar with. Between the heat and yesterday’s rainy humidity, me and this dough were struggling.

To keep it from being too warm and soft, I was stuffing the trays of dough in the freezer for 10 minute shifts almost every time I worked with them. If you find yourself in an overly warm kitchen working with dough that gets soft too quickly, just keep using your freezer. The 10 minutes here and there that you extend this project will save you many gray hairs as the dough becomes easy to work with again.

Now THIS photo I trust. They’re on a doily. The couch cushions are just further confirmation.

Zalabya       

(Jordanian Breakfast)

Directions: 4 cups flour 1 cup of sesame 1/4 cup black cumin 1 cup olive oil, for the dough 1 tablespoon granule yeast Salt to taste Olive oil for frying

Method :  1. Dissolve the yeast into 1/4 cup of warm water 2. Combine flour, sesame, black cumin, olive oil, salt and water in a bowl mixing all together to make a dough, add more water if required 3. Add the dissolve yeast to the dough and mix well together until tender, cover the bowl for nearly 30 minutes or to rise dough 4. When the dough is ready cut it into small ball shapes. Prepare a tray wiped with Olive oil 5.

Place oil in a circular frying pan and place it over heat. Add the dough to the pan and figure it into a circle-shape 6. Increase the heat of and fry the first side of zalabya until it turns into a golden brown then flip it to the other side and let it fry until it turns to golden brown too 7. Put the zalabya into the serving plate and serve hot.

Wholesome Granola Bars 1 1/2 cups low fat granola (such as Healthy Choice Plain Granola) 1 cup quick OR old-fashioned oats 3/4 cup dried tart cherries 1/2 cup all-purpose flour 1/3 cup slivered almonds, toasted 1/2 teaspoon ground cinnamon 2 large egg whites, slightly beaten 1/3 cup honey 1/4 cup firmly packed brown sugar 2 tablespoons vegetable oil 1. Line bottom and sides of an 8 x 8 x 2-inch baking pan with foil. Lightly spray the foil with nonstick spray. Set aside.

2. Combine granola, oatmeal, cherries, whole wheat flour, almonds and cinnamon in a large mixing bowl. Stir together egg whites, honey, brown sugar and oil. Stir into the cereal mixture, stirring until all is coated. Press mixture evenly into the prepared pan.

3. Bake in a preheated 350*F. oven 20 to 25 minutes, or until bars are light brown. Let cool on a wire rack. Use foil to remove bars from pan. Let cool completely. Cut into bars.

Makes 20 bars.

Recipe provided courtesy of the Cherry Marketing Institute.

Power Bars 3/4 cup butter OR margarine 2 cups firmly packed brown sugar 2 cups all-purpose flour 2 cups old-fashioned OR quick cooking oats 2 teaspoons baking soda 1 (21-ounce) can cherry filling 2 tablespoons granulated sugar 1 tablespoon cornstarch 1/2 teaspoon almond extract 1. Preheat oven to 350째F. 2. Place butter and brown sugar in a large mixing bowl. Beat with an electric mixer on medium speed 3 to 4 minutes or until well mixed. In a separate bowl, combine flour, oats and baking soda. Add flour mixture to butter mixture; mix on low speed until crumbly. Spread two-thirds of the oat mixture into the bottom of an ungreased 13 x 9 x 2-inch baking pan. Press down to make a firm layer. Set aside.

3. Puree cherry filling with an electric blender or food processor until smooth. Pour pureed cherry filling into a medium saucepan. Combine sugar and cornstarch; stir into cherry filling. Cook, stirring constantly, over low heat until mixture is thick and bubbly. Stir in almond extract. Pour cherry mixture over oat layer; spread evenly. Top with remaining oat mixture.

4. Bake for 30 to 35 minutes, or until golden brown. Let cool before cutting into bars.

Makes 32 bars.

Recipe and photograph provided courtesy of the Cherry Marketing Institute.

Oatmeal Fruit Bars 3 cups pitted prunes, divided use 3 tablespoons water 3/4 cup orange juice 1 cup all-purpose flour 1 cup granulated sugar 1 cup powdered milk 1 cup quick-cooking oats 2 large eggs 1. Preheat oven to 375*F. 2. In a food processor, combine 1 cup pitted prunes, water, and orange juice; process until smooth. Combine 1/4 cup of the puree in a saucepan with 2 cups chopped pitted prunes. Cook over medium heat for about 5 minutes, or until thick.

3. Meanwhile, combine flour, sugar, powdered milk, oats in a large mixer bowl. Add the reserved prune puree and eggs. Mix on low speed with an electric mixer until blended.

4. Press half into a greased 13 x 9-inch baking pan. Spread the cooked filling on top and top with the remaining flour mixture.

5. Bake for 20 to 25 minutes, or until lightly browned. Cool in the pan on a wire rack before cutting.

Makes 24 bars.

No baking required for these kid-friendly soft and chewy granola bars.

Peanut Butter Granola Bars 1/4 cup granulated sugar 1/4 cup light corn syrup 1 tablespoon butter OR margarine 1/3 cup creamy peanut butter 2 cups granola cereal 1. Combine sugar, syrup and butter in a medium bowl.

Microwave on HIGH until sugar dissolves, about 2 to 2 1/2 minutes, stirring once.

Add peanut butter; mix until smooth. Blend in granola.

2. Press granola mixture firmly into a greased 8 x 8-inch pan.

3. Refrigerate until set, about 30 to 45 minutes.

4. Remove from pan; place on cutting board, slice into bars and serve.

Makes 16 bars.

This made-at-home version of the popular granola bar will be a welcome addition to your snack repertoire as well as your budget.

Easy Granola Bars 1 cup miniature marshmallows 1/4 cup butter OR margarine 2 cups lowfat granola 1/2 cup raisins 1/2 cup pecans, chopped 1. Place marshmallows and butter in a large microwave-safe bowl. Microwave on HIGH for 1 minute or until marshmallows have melted.

2. Add granola, raisins and nuts; stir to coat well.

3. Press into a 9-inch square baking pan that has been lightly coated with cooking oil spray.

4. Refrigerate for half an hour or more; cut and serve.

Makes 9 bars.

Granola Bars I 3 1/2 cups old-fashioned (rolled) oats 1 cup chopped nuts (such as walnuts, pecans, almonds, cashews, etc.)

1 cup sweetened OR unsweetened flaked coconut 1/2 cup sunflower seeds 2 1/2 cups crisp rice cereal 1/3 cup ground flax seed OR wheat germ 1 cup chopped dates and/or raisins (or any mixture of your favorite dried fruit) 1 cup light OR dark brown sugar, packed 1 cup light corn syrup 1 cup creamy peanut butter 2 teaspoons vanilla extract 1 cup milk OR semisweet chocolate chips (optional - see Cook's Note)

Saw recipe similar to this with Grape Nuts & all Corn syrup. What all goodies could be tossed in there and still stick together?

1. Line with parchment paper, foil or grease an 11 x 17-inch jelly roll pan; set aside.

2. Combine first 4 ingredients in 13 x 9 x 2-inch baking pan, mixing well. Bake for 20 minutes, stirring every 5 minutes. Remove and cool to room temperature. Place toasted mixture a large mixing bowl and add the rice cereal, ground flax seed or wheat germ, dates and/or raisins; set aside.

3. Combine the brown sugar and corn syrup in a saucepan and bring to a boil over medium-high heat, stirring frequently. Cook for 1 minute. Remove from heat and stir in the peanut butter and vanilla until well mixed. Pour syrup mixture over granola mixture and stir until well coated. Stir in chocolate chips, if using.

4. Quickly spread mixture into prepared pan, using your hands if necessary to distribute evenly. Place a piece of plastic wrap on top and with a rolling pin, press granola mixture down firmly and evenly. Cool completely. Once cool, lift mixture from pan with the edges of the parchment or foil and cut into bars (a pizza cutter works nicely). If desired, wrap each bar individually so they'll be for a snack anytime, anywhere.

Makes 36 (approximately 1 1/4 x 4-inch) granola bars.

Cook's Note: Since the granola mixture will be warm, the chocolate chips will, for the most part, melt. This creates a chocolateystyle granola bar. If you try and wait for the mixture to cool down even slightly, it will harden too much to incorporate the chips into it.

Granola Bars II 5 cups quick cooking oatmeal 1 cup slivered almonds 1 cup sesame seed 1 cup wheat germ 1 cup chopped cashews 1 cup chopped walnuts 1/4 cup powdered milk 1/2 teaspoon ground nutmeg 1 cup canola OR vegetable oil 1 cup honey 1 tablespoon vanilla extract 1 cup flaked sweetened or unsweetened coconut 2 large eggs 1. Mix together quick cooking oatmeal (uncooked), almonds, sesame seed, wheat germ, cashews, and walnuts. Stir in powdered milk and nutmeg. Mix together oil, honey, and vanilla; pour over the dry ingredients, mixing thoroughly. Add flaked coconut and eggs. Spread into a jelly roll pan, pressing firmly.

2. Cut into rectangles before baking at 300 degrees F. for 20 minutes.

3. Cool and re-cut.

Makes 40 bars.

Yummy homemade power bar recipe by glowingrock » Tue Mar 25, 2008 5:50 am In my first post which isn't a question for all you Glacier veterans out there, I offer a power bar that tastes great (unlike the vast majority of the comercial bars out there) that you can make at home and for less money than the ones you buy in the store. Everyone I have made this for absolutely loves them! (Hocky Ref: just leave out the almonds to avoid the nut problem). Here it is:

3/4 cup margarine (Imperial Light Stick Margarine) 1 cup brown sugar 1 egg 1 1/2 cups mashed bananas (usually this means about four medium sized ripe bananas) 1/2 teas. salt 4 1/8 cups Old-Fashion Quaker Oats (NOT the quick cooking variety) 1 cup (or more) of Nestle's Chocolatier Premium Dark Chocolate chunks 3/4 cup of roasted almonds 3/4 cup of dried cherries Step 1: Cream margarine and brown sugar (mixer) Step 2: Beat in the egg, bananas and salt (mixer) Step 3: Add the rest of the ingredients (mixer) Spray a 7.5 x 11.5 pan w/ Pam or similar. Spread ingredients evenly.

Bake at 350 degrees for about 45-50 minutes. Edges should be slightly browned . . . center should look baked. Cool before cutting.

After cutting, wrap each one individually in plastic wrap or baggies. Store in freezer or fridge. One batch will yield about 14 good sized bars.

My Notes:  Added 1/4 C or more of milk & egg protein powder  Halved sugar.  Substituted butter for margarine.  Used a 9x13 pan.  Very delicious and not a lot of competition for them!  Last a long time

Peanut Butter Balls This is a delicious, very high calorie, relatively healthy, entirely "wing-it" backpacking recipe for lunch.

Start out with peanut butter (crunchy). The amount you use will roughly be the amount of balls you end up with. Try 2 cups. Add honey to the peanut butter (just stir it in) until it tastes sweet enough. Then add milk powder (maybe a cup) for protein, and butter (maybe 1/4 cup or 1/2 stick-softened) for calories, and stir the whole thing up.

Add whatever you want in nuts and raisins. Try sunflower seeds, soy nuts, peanuts, walnuts, raisins.

Stir in enough quick oats (regular oats are too big) to make a thick enough consistency for a reasonably firm glob. Then roll the ball in oats to make it less sticky to handle.

Bacon Polenta

At home: Combine everything, except the Parmesan, into a quart size freezer zip lock bag.

 

On the trail: Bring 1 1/2 cups of water to a boil. Add the polenta and simmer until cooked and creamy. Top with the Parmesan cheese.

Makes 1 serving

1/2 cup instant polenta 2 Tbsp shelf-stable bacon 1/2 Tbsp dried onionsdried onion flakes  2 tsp butter powder



1 tsp chicken or vegetable broth powder



1/4 tsp paprika



2 packets Parmesan cheese

No-Bake Peanut Butter Energy Bars Bars can be seen in the top right image

  

1 cup peanut butter 3/4 cup honey 3 cups quick (instant) oatmeal

Ford Wraps   

This recipe courtesy of One Pan Wonders

At home: Combine the peanut butter and honey in a medium saucepan and warm over low heat. Stir constantly until mixed thoroughly. Remove from heat and add in the oatmeal and any optional items. Press into a 9×9 inch ungreased pan and let cool. Cut into bars and store in plastic baggies. No need to refrigerate.

Makes 16 (2×2 inch) bars Customize by adding dried fruit, nuts, coconut, protein powder, seeds, flax, or wheat germ.

At home: Carry the cream cheese and salmon separately.

1 package smoked salmon (in sheets) 2 single serving packages cream cheese 2 large tortillas

On the trail: Spread 1 package of cream cheese on each of the tortillas. Put half of the salmon on each. Roll and eat. Makes 1-2 serving This recipe courtesy of One Pan Wonders

Backpacking Tip: Keep tortillas from breaking inside your bag by placing them between two plastic plates then use the plates for dinner.

Read more backpacking tips »

Look Mom No Dishes!

Any of the above

Breakfast protein shaker Drink Pulverize in blender: (I mix up one serving at a time)      

Protein powder Nuts—I’ve done almonds and walnuts, I bet peanuts would pulverize too and not get pasty with the powdered stuff Sweetener Oatmeal Cinnamon Drop of flavored extract (vanilla butternut is divine and Frontier maple’s pretty tasty)

Put each serving into a Ziploc snack bag. They’ll fit inside your shaker cup.

Add to milk in shaker bottle. It’s a bit gritty, but really not bad for a complete meal in a glass. You can even have your coffee in there too, for a latte-flavored bev. Alternately—add a sm. tub of baby-food fruit.

The Horizon shelf-stable milks aren't bad, and Hershey’s also has a chocolate flavored one. If you prefer non-moo, of course, there’s rice, hazelnut, almond, soy, etc.

Other ideas: -Tuna packets—gabby and I like them a lot -Cream cheese packets—these are small. We could all go in a gross or so at Costco…

-Costco precooked Kirkland bacon—lightweight, flat, foldable, good eatin’ -Shelf-stable milks -Baby cans of V-8 for “veg” or to hot up with dry soup or AS soup—add popcorn…..

-Jiffy Pop -Definitely Starbucks VIA -For breakfast fruits or beverages, chances are good it’ll be cold in the morning, even if it’s not during the day…

-Fruit cups—-plastic -Minute Rice has rice cups; brown and white—haven’t tried yet. Could add a box of milk and raisins.

-Graham crackers, peanut butter, and whatever you can get to stick to it

Chicken Tetrazzini

Southwest Chicken Wraps

1 cup water 1 pkg mushroom soup mix 1 pkg Ramen noodles 1 can chicken (5 oz)

1 can chicken (5 oz.)

1 mayo condiment packet 1 salsa condiment packet 2 flour tortillas

BEFORE CAMP: Mix dry ingredients at home. (Do not include Ramen noodle sauce mix.) Store in plastic bag.

AT CAMP: Boil water. Add noodle mixture. Stir in chicken.

Cook until noodles are tender. Makes 1 servings.

Mix tuna, mayo and salsa together. Spread on tortillas and roll.

Creamy Chicken and Rice

Sweet and Sour Chicken and Rice

1 cup dry instant rice 1/2 pkg mushroom soup mix 1/2 pkg onion soup mix 1 tsp dry milk 1 can chicken (5 oz.)

1 1/2 cups water

1 cup dry instant rice 1 pkg Sweet and Sour Sauce Sauce 1 1/2 cups water 1 can chicken (5 oz.)

BEFORE CAMP: Mix dry ingredients at home. Store in plastic bag.

AT CAMP: Boil water. Add rice mixture. Stir in chicken. Makes 1 serving.

BEFORE CAMP: Mix dry ingredients at home. Store in plastic bag.

AT CAMP: Boil water. Add rice. Stir in chicken and sauce. Makes 1 serving.

Teriyaki Chicken Mexican Chicken and Rice 1 cup dry instant rice 1 pkg tomato soup mix 1/2 tsp taco seasoning 1 1/2 cups water 1 can chicken (5 oz.)

BEFORE CAMP: Mix dry ingredients at home. Store in plastic bag.

AT CAMP: Boil water. Add rice mixture. Stir in chicken. Makes 1 serving.

1 cup dry instant rice 1/2 tsp garlic powder 1/2 tsp ginger powder 1 pgk honey 2 pkg soy sauce 1 1/2 cups water 1 can chicken (5 oz.)

BEFORE CAMP: Mix dry ingredients at home. Store in plastic bag.

AT CAMP: Boil water. Add rice mixture. After rice is cooked, stir in chicken, honey and sauce. Makes 1 serving.

Ramen and Summer Sausage 1 pkg beef Ramen Noodles 2 cups water Summer sausage AT CAMP: Make Ramen Noodles according to package instructions. Once completed, cut up chucks of summer sausage and mix into Ramen Noodles.

NOTE: Summer sausage can be a heavy food item to carry. You might consider eating it all during the beginning of your trip.

Tuna Wraps RECIPE FROM FREEZER BAG COOKING 1 packet tuna (3 oz.)

1 mayo condiment packet 1 relish condiment packet 2 flour tortillas Open tuna packet. Mix in mayo and relish. Spread on tortillas

By Dr. Mercola High-performance agriculture is one of my new passions, and my goal is to provide you with information on how to maximize the time, effort, and energy you’re investing in growing your garden.

This new passion is turning into something of a second career—to learn and understand how to optimize plant growth and the environment.

Most of you are aware that I’ve been a strong supporter of labeling genetically engineered (GE) foods, with the intention of eliminating GE crops altogether, if at all possible.

The flip-side of this is the effort to replace GE crops with organic farming practices where crop yields are maximized to their utmost potential, to the point that genetic engineering becomes entirely superfluous.

There are certainly ways to accomplish this, although the learning curve can feel a bit steep at times.

This interview focuses primarily on how you can optimize your garden, but the principles are virtually identical for larger-scale agriculture. I’ve been applying what I’ve learned in my own garden for a few months now, and I’ve been able to personally witness the maximization of genetic potential that is possible.

High-Performance Farming Can Increase Yield 6-8 Times For example, the leaves on some of my plants, like my lime trees and oleanders, are literally 300 to 400 percent bigger than the typical leaf of these plants. It’s truly extraordinary! You wouldn’t even imagine that a leaf could grow this big.

Part of the problem is that we’ve gotten used to less than mediocrity, when it comes to plant performance.

As my guest in this interview states, farmers and food producers routinely harvest only about 10 to 15 percent of the inherent genetic capacity of any given crop.

By optimizing soil composition and nutrient application, you can—for essentially the same amount of time, effort, and energy—increase your yield six to eight times.

John Kempf, an Amish farmer, is one of the leaders in the field of high-performance agriculture. He has taken a leadership role—somewhat similar to the way I have in natural medicine—in teaching people how to achieve these results. He’s the founder and CEO of Advancing Eco Agriculture,1 and runs an organic, high -performance farm in Ohio.

The results you can achieve when you apply the principles he teaches are truly astounding. As Kempf says: “You have to have different expectations and you have to begin managing your crops differently. For example, when you are expecting to produce 60 to 70 pounds of tomatoes per plant, you no longer plant the plants 12 inches apart.

That doesn’t work logistically. You have to begin spacing tomato plants two and a half to three feet apart. But all of a sudden, you only need three tomato plants instead of 36!”

How Food Becomes Medicine...

Kempf grew up on a family farm in northeast Ohio. The farm was originally conventionally agriculture-oriented, and used large amounts of pesticides. The turnabout occurred during a particularly difficult three-year period in the early 2000s, when a significant portion of each year’s crop was lost to various pests and plant diseases.

In 2004, they began working some land on a neighboring farm where pesticides were not used. The difference was dramatic. Cantaloupes grown on their side were infested with Downy and powdery mildew, while the cantaloupes grown on the neighbor’s land had no infestation at all—despite the fact that the crops were immediately next to each other and received the same care.

“At that point, I became convinced that fungicides and pesticides were not the solution to the problems that we were experiencing,” Kempf says. “I wanted to know what the differences between healthy plants and unhealthy plants are, and what allows some plants to have a functional immune system that they can be resistant to disease and insect pests while the next one right beside it is susceptible.”

In a nutshell, what he subsequently learned, is that the foundation of health – whether we’re talking about plants, soils, animals, or people – really boils down to two things:

1. Having adequate mineral nutrition, and 2. Having that nutrition, in the case of plants, be supplied by an active soil microbial community, or having a strong soil biology By focusing on those two areas – plant nutrition and soil biology – the farm experienced an amazing turnaround, and it’s been completely chemical-free since 2006. Amazingly, as nutrition is improved in the plants, not only do they become naturally resistant to disease and insect pests, they also become hardier and better able to survive a wider range of climactic changes.

Even more importantly, healthier plants also form much higher levels of medicinal compounds and essential oils, such as phenolics, aromatics, and bioflavonoids. This is really what

turns food into medicine... As explained by Kempf, these medicinal compounds are compounds that plants produce as plant protectants, meaning they protect the plant from things like ultraviolet radiation, insects, and pests. When you eat such plants, that functional immunity can then be transferred to you.

What Is High-Performance Agriculture?

High-performance agriculture, as defined by Kempf, is providing plants with the environment and the nutrition they need to allow them to express their inherent genetic potential. This is a key concept, because you’re not really altering a plant’s yield by supplying it with better nutrition, per se. All you’re doing is allowing the plant’s inherent yield potential to be fully expressed. Most plants in fact have FAR greater yield potential than what conventional agricultural practices are capable of producing.

As explained by Kempf: “Take tomatoes, for example. The day a tomato seed is planted, it has the genetic capacity to produce 400 to 500 pounds of fruit per plant. Every time that plant is exposed to any level of stress throughout the growing season that potential harvest is reduced. At the point at which you’re actually harvesting the crop, you are only harvesting a very small fraction of what you originally started with the day you planted that seed. When we give the plant nutritional supplements, the reality is that we are not increasing yields; we are simply preventing those yields from being lost.”

The question then becomes: How can plants be healthier and grow so much more vigorously than what has become accepted as normal? The answer to that question lies in a plant’s capacity to fully synthesize. The action of absorbing water from the soil and carbon dioxide from the air, and through the catalytic action of sunlight energy, sugars are formed inside the plant. Those sugars are the energy source utilized to drive all of the plants’ growing processes and to build fruits. Anything you do to increase that plant’s photosynthetic capacity will therefore increase the plant’s energy.

The photosynthetic capacity of any given plant is directly correlated to the mineral content and the nutritional profile of the plant. If it has adequate mineral and trace mineral nutrition, it will be able to photosynthesize at very high levels of efficiency and produce as much as three to four times or more sugars during a single 24-hour period, compared to most of today’s conventional crops.

How to Evaluate Plant Quality In the full version of the interview, Kempf discusses a

number of examples of dramatically increased crop yields produced on high-performance farms. While many blueberry crops, for example, have an 8-12 percent sugar content, the blueberries he’s been working with have a sugar content of 14-18 percent.

“We have increased the sugar production capacity of that plant by 50 to 80 percent, which results in a sweeter fruit and indirectly a fruit that is more nutritious,” he says.

To measure sugar content in your plant, you can use a refractometer, also called a Brix meter. Sugar content is often used as an indicator of quality—not because the sugars are in and of themselves necessarily an indicator of quality, but they’re typically associated with the plant’s mineral content. Hence, it can be used as a marker of quality.

Brix meters are available on Amazon.com and other places, and can be had for under $100.

It’s a simple way to measure the quality of the fruits, berries or vegetables you’re growing, and evaluate the effectiveness of your remedial actions.The most common Brix meters measure on a scale of 0 to 32 degrees Brix, which is what you want. They also have units available that go from 0 to 64. According to Kempf, those are less accurate as they measure too broad a range.

Using Tea Compost for Your Garden I recently visited the Rodale Institute, which claims to be one of the oldest organic farms in the US. It was founded 75 years ago by J.I. Rodale. One of the most potent strategies they employ to improve plant health is compost tea. While there are a variety of ways to make compost tea, you typically use a volume of water, certain sugars for nutrients, minerals, along with certain bacteria or microbes. The mix is then aerated using a pump, as the beneficial organisms require oxygen to survive. The tea is typically grown over 24 to 48 hours, and then you apply it directly to the soil on a regular basis.

An ideal compost tea is composed of tens of thousands of different species of bacteria, along with fungi and protozoa that actually digest the bacteria. This type of tea compost can address both of the main components necessary for maximum plant performance, i.e. mineral nutrition and optimized soil biology. Kempf explains: “To provide a more complete picture of why those two factors are the engines that drive the overall system: Inside the plant, all types of metabolic processes go on that depend on mineral nutrition in order for the plant to be able to grow and be healthy. According to a number of plant researchers, geneticists, biochemists that have done a lot of work on plant nutrition, in order for a plant to have a completely functioning enzyme

system, which it needs to be really healthy; it needs at least 64 different trace elements.

We’re talking not only about having adequate quantities and the right balance of minerals, but we’re also talking about a very broad spectrum, a very broad suite, of mineral nutrition, specifically a lot of the various trace minerals, to function as enzyme cofactors. However, we need that mineral nutrition to be in a form in which it can be readily absorbed and readily utilized by the plants. And the key to getting mineral nutrition absorption into plants is microbiology in the soil system.”

This is very similar to your own biology. You have microflora in your digestive tract that is responsible for helping you digest your food. As the proteins and carbohydrates in the food are broken down through enzymatic digestion into individual amino acids, essential fatty acids, and simple sugars, your body can then assimilate these simpler compounds and use them for energy.

As explained by Kempf, the exact same process holds true in soil, where the soil microflora digests root exudates, sugars, and amino acids that the plant’s root system sends out into the soil. These sugars and amino acids, for the most part, contain a very limited mineral profile.

The minerals are actually created through the microflora in the soil, as follows. The soil bacteria, fungi, Actinomycetes, and a variety of other soil microbes feed on these soluble sugars and amino acids. They also extract minerals from the soil mineral matrix and use them to build their own bodies. As that microbial population cycles and regenerates, the minerals that are contained in their bodies are then released and become available for absorption by the plant. Again, this is very similar to the way that fermented vegetables or probiotics improve your own digestive and overall health.

How Charcoal May Improve Soil Health Compost tea can produce great results in terms of plant growth, but you also need to pay attention to other environmental factors, such as watering and increasing the organic matter in your garden soil by adding compost and other soil amendments. Another area I’m really excited about is the use of BioChar, which is charcoal used as a soil amendment. Producing BioChar involves slowly burning biomass, such as wood and other plant materials.

The slow burning releases methane gas, producing charcoal that has an incredibly high surface area when spread out thinly.

The charcoal stores carbon (as trees and plant materials extract carbon dioxide from the atmosphere) and starts to reverse some of the challenges we’re seeing with increas-

ing CO2 levels in the environment. When put back into the soil, it can keep the carbon stable, in the form of charcoal, for extended periods of time, which is an environmental benefit.

From a gardening perspective, it provides a suitable environment in which beneficial soil bacteria can grow and flourish. According to Kempf, BioChar may also help “filter” toxic chemicals in the soil: “I do not know this for sure, but I suspect, based on the charcoal component, that there’s a very strong possibility it might also have a great beneficial aspect in sequestering toxins and environmental pollutants that are in our soils and ubiquitous in our environment today.

For example, with all of the herbicides and pesticides that are being sprayed, all the aerosols that are in the air, every time we get a rainfall, there are some minimum levels of pesticides that are within that rain. I think having that BioChar component in your soil can help bind a lot of those toxins and prevent them from being absorbed by your plants.”

Why Using Miracle-Gro Is Not a Good Idea Many are under the false assumption that increasing plant nutrition is best done by picking up some Miracle-Gro from your local garden store. However, it’s important to realize that while conventional fertilizers can provide some level of improvement, they’re far from ideal.

Nor are they superior, when compared to natural high-performance plant-enhancing methods. As explained by Kempf, there are two main issues at stake:

1. Plants require far greater diversity of minerals than that provided in any commercial fertilizer formula.

For example, NPK fertilizers contain varied amounts of just three components: nitrogen, phosphorus, and potash. As mentioned earlier, plants need at least 64 different minerals and traceminerals for optimal growth.

While many soluble NPK-type fertilizers produce rapid, noticeable plant response, they significantly suppress the soil microbial community because they’re essentially electrolytes, and when applied to the soil, they increase the electrical conductivity of that soil, which results in a burnout and a suppression of

the soil microbial community. So, long-term, this simply promotes soil destruction and decreases your ability to grow healthy plants.

Resources for Further Learning Soil and plant health is a complex topic that cannot be thoroughly dissected in any one article, so I advise you to take it upon yourself to learn more about high-performance gardening and agriculture on your own. One excellent resource is Secrets of the Soil: New Solutions for Restoring Our Planet

by Peter Tompkins and Christopher Bird.

Kempf also has a web site called AdvancingEcoAg.com, 2 where you can learn more about his work. For example, you can find quite a bit of information about their cultural management systems and the nutritional systems they use on high-performance farms. His company also produces plant nutritional supplements that help increase plant health. These products will probably become available sometime next year, as theyâ&#x20AC;&#x2122;re currently in the testing phase.

Pumpkin seeds

Peppermint

Green beans

Sesame seeds

Rosemary

Green peas

Sunflower seeds Sage

Kale

Fruits

Eggs, pasture-raised

Walnuts

Thyme

Leeks

Apples Apricots

Yogurt, grass-fed

Grains

Turmeric

Mushrooms, crimini

Beans & Legumes

Barley Brown rice

Natural Sweeteners Mushrooms, shiitake

Bananas Blueberries Cantaloupe

Black beans Dried peas Garbanzo beans (chickpeas)

Cranberries Kidney beans Figs Lentils Grapefruit Lima beans Grapes Miso Kiwifruit Navy beans Lemon/Limes Pinto beans Oranges

Buckwheat

Blackstrap molasses Honey

Corn

Maple syrup

Millet

Other

Oats

Green tea Soy sauce

Quinoa Rye Spelt

Water

Vegetables

Whole wheat

Asparagus Avocados

Spices & Herbs

Beets

Basil Black pepper

Bell peppers

Soybeans Papaya Pears Pineapple Plums Prunes Raisins Raspberries Strawberries

Tofu and Tempeh Poultry & Lean Meats Beef, grass-fed Chicken, pasture-raised Lamb, grass-fed Turkey, pasture-raised

Nuts, Seeds & Oils

Watermelon

Almonds Cashews

Eggs & Low-Fat Dairy

Flaxseeds Olive oil, extra virgin

Cheese, grass-fed Cow's milk, grass-fed

Peanuts

Broccoli Cayenne pepper Brussels sprouts Chili pepper, dried Cabbage Cilantro/Coriander seeds Carrots Cinnamon, ground Cauliflower

Olives Onions Potatoes Romaine lettuce Sea vegetables Spinach Squash, summer Squash, winter Sweet potatoes Swiss chard Tomatoes Turnip greens

Yams Seafood

Celery

Cod Halibut

Collard greens

Salmon

Cucumbers

Sardines

Eggplant

Scallops

Fennel

Shrimp

Garlic

Tuna

Cloves Cumin seeds Dill Ginger Mustard seeds Oregano Parsley

Mustard greens