A Member of Edible Communities
Endless Summer 2019 No. 33
Summer Sensations
5 Major Food Trends
Fit Foodie
Ice Cream Revolution
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Contents Endless Summer 2019
10 Features
In Each Issue
10 The Modern Ice Cream Revolution
6
Editor’s Note
7
Poem – After Apple-picking
8
In Season
22
OC Farmers’ Markets
24
Our Advertisers
By Michele Jacobson
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Five Major Food Trends in 2019
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By Gina Mullins Cohen
By Michele Jacobson
By Robert Frost
The Fit Foodie
By Mareya Ibrahim
By Gina Mullins Cohen
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Contents endless Summer 2019
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Recipes:
19
POACHED EGG AND VEGGIE BREKKIE BOWL
21
ASIAN-SPICED PULLED PORK AND GREENS BOWL
21
By Mareya Ibrahim
By Mareya Ibrahim
Cover Photo: Svetlana Kolpakova Dreamstime.com 4 Endless Summer 2019 www.edibleorangecounty.com
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Editor’s Note edible Communities 2011 James Beard Foundation Publication of the Year
What (Food) Day is Today? We all happily acknowledge and celebrate Independence Day, more commonly known as The Fourth of July. The Fourth of July is the day we honor the founding of our country through the adoption of the Declaration of Independence. Barbeques, picnics, a day at the beach and evening firework displays are all ways to celebrate this nationally observed day. That’s not all, did you know that National Ice Cream Day is enjoyed the third Sunday of July – the 21st of July this year - and National Ice Cream Month is also celebrated the entire month of July? Well, no excuses now, my friends, I’ve just pointed out an additional, family-fun, celebratory occasion that should keep everyone happy in this summer’s heat. National Ice Cream Day was crerated by presidential proclamation in July of 1984, by President Ronald Reagan. The International Dairy Foods Association states the United States Ice Cream industry produces over ten billion dollars a year in international revenue and Americans consume almost seven billion dollars of it each year. An additional ice cream fact is that ten percent of all milk produced by U.S. Dairy farmers is used in the production of ice cream. Several countries claim to have invented ice cream but most likely the original idea of it was passed from China to countries in Europe. Evidence of this treat can be found going back to the 4th Century BCE. King Tang, of Shang China (618-97 CE), created a variety of milk and ice concoctions and the Roman emperor, Nero, favored a dish of ice, brought down from the mountains, mixed with sweet fruits as toppings. The origin of this favorite food in our country is easily traced to Europe where it was passed to the colonies and enjoyed primarily by those of wealth. Both George Washington and Thomas Jefferson served ice cream to guests and Dolly Madison served it in 1812. However, it wasn’t until the 19th century when advances in technology allowed ice cream to be mass produced, so it could be enjoyed by all. The pages of this issue of Edible Orange County speak to many things, but author and nutritionist Michele Jacobson delivers a story everyone will enjoy. Her piece entitled, The Modern Ice Cream Revolution, continues our ice cream journey for us today. While you enjoy the long, warm days – one after another - of Orange County’s endless summer be sure to eat good food, laugh a lot and choose to be happy.
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Orange County® Published by Eclipse Media Partners, LLC Editorial Staff Gina Mullins-Cohen Editor gina@edibleoc.com 310-721-3093 | 949-315-6445 Bill Cohen Editor: Arts and Culture 310-721-3093 | 949-315-6445 info@edibleoc.com Robert D. Mullins Investigative Reporter Editor info@edibleoc.com 310-721-3093 | 949-315-6445 Kim Mabon Creative By Design Creative Director kim@creativebydesign.net 951-226-5617 Moe Goode Web Master info@edibleoc.com Digital Magazine Producer Creative By Design kim@creativebydesign.net Advertising Gina Mullins-Cohen Publisher gina@edibleoc.com 310-721-3093 | 949-315-6445 Judy Warfield Advertising Sales Manager jcwarfield1@gmail.com 619-820-1346 No part of this publication may be used without written permission from the publisher ©2019. Every effort is made to avoid errors, misspellings and omissions. If, however, an error comes to your attention, please accept our sincere apologies and notify us. Thank you.
–Gina Mullins Cohen 6 Spring 2019
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From North of Boston, a collection of seventeen poems, by Robert Frost - first published in 1914 by David Nutt and part of public domain poetry.
After Apple-picking By Robert Frost
My long two-pointed ladder’s sticking through a tree Toward heaven still, And there’s a barrel that I didn’t fill Beside it, and there may be two or three Apples I didn’t pick upon some bough. But I am done with apple-picking now. Essence of winter sleep is on the night, The scent of apples: I am drowsing off. I cannot rub the strangeness from my sight I got from looking through a pane of glass I skimmed this morning from the drinking trough And held against the world of hoary grass. It melted, and I let it fall and break. But I was well Upon my way to sleep before it fell, And I could tell What form my dreaming was about to take. Magnified apples appear and disappear, Stem end and blossom end, And every fleck of russet showing clear. My instep arch not only keeps the ache, It keeps the pressure of a ladder-round. I feel the ladder sway as the boughs bend. And I keep hearing from the cellar bin The rumbling sound 25 Of load on load of apples coming in. For I have had too much Of apple-picking: I am overtired Of the great harvest I myself desired. There were ten thousand thousand fruit to touch, Cherish in hand, lift down, and not let fall. For all That struck the earth, No matter if not bruised or spiked with stubble, Went surely to the cider-apple heap As of no worth. One can see what will trouble This sleep of mine, whatever sleep it is. Were he not gone, The woodchuck could say whether it’s like his Long sleep, as I describe its coming on, Or just some human sleep.
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In Season
Endless Summer By Gina Mullins-Cohen
Kohlrabi Lettuce Apples Melons Avocados Mushroom Basil Mustard Beans (Green) Nectarines Beets Okra Broccoli Onion (Dry) Cabbage Onion (Green) Carrots Passion Fruit Cauliflower Peaches Celery Pears Chili Pepper Pears (Asian) Grapefruits Peas (Black-eyed) Lemons Valencia Oranges Peppers Persimmons Collards Plums Corn Potatoes Cucumber Raspberries Eggplant Sapote Figs Spinach Grapes Squash (Summer) Kale
JULY
Squash, Winter Strawberries Tomatillos Tomatoes Turnips AUGUST
Apples Asparagus Avocados Basil Beans (Green) Beets Broccoli Cabbage Carrots Cauliflower Celery Cherries Grapefruits Lemons Valencia Oranges Collards
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Corn Cucumber Eggplant Figs Grapes Kale Kohlrabi Lettuce Melons Mushroom Mustard Nectarines Okra Onion (Dry) Onion (Green) Passion Fruit Peaches Pears Pears (Asian) Peas (Black-eyed) Peppers Plums Potatoes Raspberries Sapote Spinach
Kale Kohlrabi Lettuce Mushroom Mustard SEPTEMBER Nectarines Apples Okra Asparagus Onion (Dry) Avocados Onion (Green) Basil Passion Fruit Beans, Green Peaches Beets Pears Brussels Sprout Pears (Asian) Cabbage Peas (Black-eyed) Carrots Peppers Celery Persimmons Chili Pepper Plums Grapefruits Potatoes Lemons Raspberries Oranges Valencia Oranges Spinach Squash (Summer) Collards Squash (Winter) Corn Strawberries Cucumber Tomatillos Eggplant Tomatoes Grapes Guava (Pineapple) Turnips Squash (Summer) Strawberries Tomatoes Turnips
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THE MODERN ICE CREAM
REV LU TI N 10 Endless Summer 2019 www.edibleorangecounty.com
By Michele Jacobson
A
pint of ice cream is a seductive temptation. It beckons from the freezer with creamy, frozen tentacles, enticing you to eat it straight from the container. There may be some (like my husband, confound it!) who portion a few tablespoons into a bowl, but these people are not to be trusted. The recommended serving size for most commercial brands of ice cream is a half-cup, which can also fit neatly on my spoon. Whether it brings comfort, consolation, or simply feeds your sweet tooth, a pint of ice cream will tantalize until it’s gone.
IN THE BEGINNING, THERE WAS VANILLA More accurately, in the very beginning there was the snow-cone. Ice was hauled down from mountaintops, shaved, then mixed with botanicals and sweeteners, such as honey. It was the quintessential food of nobles, as slaves were deployed to harvest the ice. This was the Persian Empire, circa 500 BC. From there, the confection traveled to China, where cream was added to the mix; it then went on to Rome (think gelato), finally arriving in America mid-17th century. Three hundred years later, widespread refrigeration launched ice cream to the masses. Popular mid-20th century flavors included Vanilla, Chocolate and Neapolitan, along with the more exotic Butter Pecan and Cherry Vanilla. Today there are unlimited flavors and mix-ins in a veritable ocean of ice cream. Times have indeed changed. But there’s a lot more to ice cream than just the flavor.
The FDA has clear regulations for frozen treat labels. Ice cream, by definition, must contain a minimum of 10% milkfat, otherwise it is categorized as a frozen dairy dessert. Reduced fat, light, low-fat and non-fat varieties each contain decreasing percentages of milkfat. The other factor monitored by the FDA is overrun, which refers to the amount of air pumped into the ice cream. Air controls how dense ice cream is and prevents it from freezing rock solid. The third thing overrun does is reduce calorie count; more air, less actual ice cream. For example, brand du jour Halo Top is 82% overrun (aka air) which predictably lowers caloric content. (Help also comes from low calorie sweeteners, erythritol and stevia, as opposed to sugar). The FDA is also under pressure from The National Milk Producers Federation to distinguish between dairy milk products and everything else, whether non-dairy or any form of milk not from a cow, such as goat milk. Non-dairy and vegan options must be labeled as non-dairy frozen dessert. Colloquially, though, it’s all “ice cream,” because have you ever pigged out on plant-based frozen dessert? Many manufacturers want the consumer to believe that ice cream is a guilt-free treat. According to Nielsen, in 2017, sales of “healthy” ice cream and frozen desserts grew 85%, and those that are a “good source of protein” rose a staggering 207%. Though bold nutritional claims are featured on the package front, the real facts are in the ingredient list. An ice cream label can be denser than War and Peace, and just as torturous.
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THE INGREDIENT LIST In recent years, some commercial ice cream brands have been acquired by large corporations, sacrificing high quality ingredients for increased profit margins. Brand loyal consumers barely register the change. However, one brand with only five ingredients quietly shifted from the label “Natural” to “Quality,” when its simple recipe of cream, milk, sugar and flavorings was tweaked with thickeners, gels and stabilizing agents. Most gums - guar, taro, locust bean - come from legumes, although others, such as xanthan gum, are a product of fermented bacteria. Research indicates these do not pose a health hazard; they may even have some benefit, such as providing cholesterol-lowering fiber. However, extraction methods make them processed foods, even when labeled “organic.” Intestinal side effects of gums may include gas and bloating. Though many blame these symptoms on the dairy in ice cream, most non-dairy alternatives also include gums and stabilizers. Be especially wary of these ingredients if you suffer from IBS or are following a Low-FODMAP diet. Are these ingredients necessary? For commercial purposes, they often are. Ice cream is a fragile food that needs to maintain its temperature and consistency during shipping and freezer storage. The stabilizers, emulsifiers and gums are added to help maintain a creamy, scoop-able texture, but also to reduce the melting point so ice crystals don’t form. Brick and mortar shops do not need to ship their ice cream, and often can avoid these added ingredients.
The saturated fat and cholesterol in ice cream are nutritional concerns for many people. Since cholesterol only occurs in ingredients of animal origin, decreasing intake can be achieved by switching to non-dairy frozen desserts, which are cholesterol-free. Saturated fat can be more complicated. According to the American Heart Association, saturated fat intake should be limited to 13 grams per day. Dairy ice cream contains about 15 grams of saturated fat per half-cup serving. Non-dairy has a better nutritional profile; oat milk-based products have 9 grams, cashew and almond milk-based have about 4 grams, and soymilk-based varieties contain less than 1 gram of saturated fat per serving, on average. Coconut-based frozen desserts are the exception; they contain anywhere from 9-18 grams of saturated fat per serving (that’s upwards of 60 grams in a container!). Coconut itself is 90% fat, most of it saturated, and has been shown to raise both good and bad cholesterol levels. Studies remain inconclusive on the effect this has on health.
FADS PROPEL SALES The average American consumes more than 23 pounds of ice cream per year. From cryogenics to booze-infused, fads propel ice cream sales. Plant Based: While traditional dairy ice cream remains most
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Häagen Daz recently rolled out its Spirits line, ice cream that pairs a small amount of alcohol with complementary flavors, such as Bourbon-Vanilla.
popular, consumers are flocking to vegan and non-dairy varieties. This is due to plant-based diet trends, as well as an increase in milk intolerance and allergies. Indeed, the non-dairy category grew 53% in 2017, and continues to rise. Coconut-based products lead the pack, accounting for over 30% of non-dairy options. The category has expanded so much that the brand, Soy Delicious, changed its name to So Delicious in order to encompass all the different non-dairy varieties. Senior brand manager Jen Michuda says the company “started making frozen desserts with a soy base over 30 years ago, for those who either chose or needed to avoid dairy.” As the category grew, they added new bases such as coconut, cashew and, most recently, oat milk to insure they weren’t limiting themselves. The “Y” was dropped, and the brand became a truer reflection of market trends. High Protein Varieties: Some brands, such as Halo Top, are capitalizing on the high-protein diet trend, but is ice cream the best source of protein? Nutritional scientist Dr. Marion Nestle, says since most Americans already consume twice the necessary protein, it is a marketing ploy when high protein content is advertised. Furthermore, the Harvard Medical School advises considering other nutrients in the “protein package.” High protein and high-quality protein are not synonymous terms. Also, consider portion size; for example, you must eat an entire pint of Halo Top to get all the protein advertised on the package front. Liquid Nitrogen: Cryogenics work to freeze ice cream super-fast, using nitrogen in a liquid state to obtain an ultra-creamy texture, with no ice crystals. Novelty ice cream Dragon’s Breath lets the eater exhale a smoky vapor after each bite. Novelty indeed; the FDA has issued warnings on liquid nitrogen ice cream, and it has been banned in some areas because of injuries. Unless liquid nitrogen is fully evaporated, it can burn bodily tissues, especially the throat. Liquid nitrogen in fresh ice cream differs from commercial products, such as Dippin’ Dots, which presents no safety hazard. Alcohol-infused: Häagen Daz recently rolled out its Spirits line, ice cream that pairs a small amount of alcohol with complementary flavors, such as Bourbon-Vanilla. The ABV (alcohol by volume) is only 1/2%. On the other hand, Brooklyn-based Tipsy Scoop contains so much alcohol that consumers must be carded prior to purchase, at markets or in dedicated Ice Cream Barlours. The treat,
which contains up to 5% ABV, comes in flavors such as Mango Margarita and Red Velvet Martini. It is available nationwide via Goldbelly. Imbibe responsibly, folks. Flavors: While vanilla still reigns in the U.S., American chefs love to innovate, using foods such as beets, chipotle peppers, curry, corn, olive oil, chili paste and, naturally, bacon to flavor handcrafted ice creams. Also, trending are Asian-inspired flavors, such as ube (purple yam), green tea and red bean. I’m willing to taste them all, apart from Salt & Straw’s fermented anchovy ice cream. Researching ice cream is tough, but someone had to do it.
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2019 WHAT’S TRENDING IN By Michele Jacobson
F
ood trends are a fickle lot. No sooner do we warm up to kale, than cauliflower appears on the plate. As a decade of caramel and seaweed winds down, here are five food and beverage trends to watch:
1
Value-Added Beverages
Energy drinks were the tip of the value-added beverage iceberg, and now the options are endless. Remember when you drank just because you were thirsty? You can now find an elixir for whatever ails you. Water, tea, kombucha, non-dairy milk or juice; any liquid can be infused with added ingredients. Most popular are beverages that contain: • Pre- or probiotics to aid digestion and immunity, • Plant-based superfoods like turmeric or ginger to lower systemic inflammation, • Added protein, • Maca for libido and energy, and ashwagandha to boost brain function and reduce stress, • Alkalinized water to restore the body’s pH level, or oxygenated water to help jet lag recovery. Whatever you need, there’s a beverage for it! Do these drinks really work? Kombucha presents a good example. As a fermented beverage, it has health
benefits, but some claim the pasteurization process kills off any beneficial bacteria. It is also mildly alcoholic. Read labels carefully and monitor your body’s reaction to any value-added drink you use. Don’t simply go by the prominent health claims, but read ingredient lists, watching for sugar and fat content. Nutrition guru Dr. Marion Nestle, says the trend is all about marketing. Beverages are for hydration, and the best is just plain water.
2
Plant Based Foods
Long gone are the days when a plant-based diet was on the fringe; for hippies, vegans, or - I’ll just say it - weirdos. The movement has gone mainstream; almost all sectors of the consumer market are interested. People do it for health benefits and weightloss, and to take a stand against animal cruelty. Others are on board for environmental purposes; eating less meat can help to feed a growing world population. The market is being propelled forward by a young, highly educated and affluent base; a recipe for market success. According to Nielsen, dollar sales of plant-based foods are up 20 percent since last year, topping $3.3 billion. (Sales of all foods only grew 2 percent). While sales of
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much-touted plant-based meats grew 24 percent, the true stars are plant-based cheeses (up 43 percent), plant-based yogurts (up 55 percent) and plant-based creamers (up 131 percent). To help assess the plethora of plant-based products, the California-based Plant Based Food Association (PBFA) created a Certified Plant Based label. To qualify a food must be 1) free of animal ingredients, 2) consist of 95% plant products, and 3) contain no more than 5% additives. The association seeks to combat plant-washing, a term aligned with green-washing, to rein in plant-based claims that are unsubstantiated. “Plant-based” is a more inclusive and broader category than “vegan.” It includes meat-eaters who simply want to eat more vegetables or replace animal products with plant-based alternatives. The trend is so far-reaching that even notoriously unhealthy fast food establishments now have faux burgers, like the Beyond or Impossible Burger, on their menu. These burgers may be plant-based, but they are highly processed foods. Products such as plant-based cheeses, creamers, butter, yogurt, and ice cream are now routinely integrated with their conventional counterparts at the market, a true reflection of market trends. It is more important than ever to be a savvy label reader. Ingredients that are whole or minimally processed are the healthiest.
3
Oat Milk
It froths like a dream, and is favored by baristas, but lattes aren’t the only thing oat milk has got going. It is also used as a base for frozen desserts, chocolates, non-dairy creamers and custards. According to Nielsen, the non-dairy milk category grew 9 percent in the last year; and although almond milk leads the pack in sales, oat milk has experienced the most growth. Compared to almonds, oats are far more sustainable, requiring 290 gallons of water per pound, while almonds use 1,929 gallons per pound. Indeed, in 2018 the U.S. experienced an oat milk shortage. More than 50 percent of adults now favor non-dairy milk alternatives, due to dairy intolerance, milk allergy, or adoption of a plant-based diet. Making oat milk entails a process of soaking and liquifying oats. The oats are treated with an enzyme and the husk is broken down, resulting in an oat
base. What differentiates oat milk from other non-dairy options is a combination of taste and creaminess; most people think it is mouthfeel is closest to dairy milk. Swedish brand Oatly is the leading producer and only makes oat milk, but other non-dairy brands have jumped on the bandwagon, including Silk and Califia. Hood Dairy and Elmhurst (previously a dairy, but now exclusively a nondairy company) also offer oat milk, and Quaker Oats will soon be launching a version. Oatly says their product is produced in a way that keeps the cholesterol-lowering beta-glucans (big, scientific word for soluble fiber) bio-available. Oat milk is sometimes blended with other non-dairy milks, and some, but not all, contain added ingredients, such as sugars, gums and lecithin. If you want to avoid these, read the label and compare ingredients. All oat milk is vegan and gluten-free. Mike Messersmith, General Manager of Oatly, says that non-dairy options are becoming so desired by consumers and prevalent in the marketplace that “there will come a day when you walk into a coffee shop and have to ask for cow’s milk…” If that’s what you want.
4
Functional Wellness Foods
Hippocrates famously said, “Let food be thy medicine and let medicine be thy food.” Wouldn’t it be wonderful if foods could cure us of our ailments? Functional foods are those that claim to enhance your health, aside from offering basic nutrition. They are often fortified or enriched and can also be called medicinal or wellness foods. Functional foods are a worldwide $250 billion market, part of a $3.7 trillion health and wellness market, overall. Not all of these are packaged: fruits and vegetables are considered functional for their phytonutrients, and fermented foods for their pro-biotic properties. Both can promote optimal health and reduce the risk of disease. However, many foods that claim to be functional are highly processed, even as they tout benefits from blood sugar regulation to mental clarity. Some claims are supported by research (albeit, beware that which is industry-driven), but some are highly questionable at best. While a valerian-infused tea may indeed help calm you, processed cheese straws in a snack-food bag are unlikely to be a “digestive, wellness snack.” Ditto for collagen-infused chocolate as a path to glowing skin. Functional foods are not a new idea; think calcium-fortified orange juice or vitamin-D fortified dairy. The most popular ingredients in functional foods include:
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CBD - Cannabidiol has well-documented benefits, including pain and anxiety relief. Food-source CBD is derived from hemp, which itself is a very healthy food. Although hemp and marijuana are both cannabis, hemp is a different varietal and contains less than .03 percent of the psychoactive chemical, THC. Despite the abundance of CBD-infused foods available, the FDA has taken a stance against them, while the World Health Organization says they are safe. MCT Oil- Medium chain triglycerides are a type of fat that breaks down very quickly in the body, providing a quick shot of energy. Although it is most frequently sourced from coconut oil, MCT’s can also be found in palm kernel oil and dairy products. To make MCT oil, the coconut (or another source) must be heated and processed. MCT’s are said to speed up metabolism, hence claims of enhanced weight loss, though studies show this loss is modest. MCT’s can also cross the blood-brain barrier and supply it with energy, thus claims of resulting mental acuity. Additional research is necessary on the role of MCT’s in brain function. Found in foods from coffee creamers (think: Bulletproof Coffee) to popcorn, MCT is still a fat and must be considered as part your overall fat intake. Adaptogens - Medicinal roots, buds and herbs can all contribute to optimum health. Turmeric, ginger, and green tea are good examples of the healing power of plants. These, and many others, contain phytonutrients, which are powerful compounds developed by a plant for its own defense against fungi, viruses and bacteria. The benefit of these compounds is transferred over to humans when we eat the food. Phytonutrients are a boon to immunity, memory function, stamina and endurance. Even more impressive, they can be powerful allies in the fight against more serious ailments, such as Alzheimer and cancer, acting as a cancer chemo-preventive, or an agent that stops cancer cells from growing. Functional foods have no FDA oversight for their claims. In Japan, however, where the trend originated, they are regulated by the Foods for Specified Health Use agency (FOSHU), and a label must be approved for any stated health claim. The best advice for optimum health is to eat a varied, whole-food diet, along with plenty of water and lots of sleep. If you want to eat the functional chocolate, go ahead…it includes flavonoids, which boost serotonin and endorphin levels for improved mood, and can also help to thin your blood. But don’t expect the inclusion of collagen to magically transform you skin, or life.
5
Mushrooms
Fungi are the new cauliflower; although they are an ancient cure, they are trending! Mushrooms’ meaty texture and umami mouthfeel make them the star of the plant-based movement, even though they are technically not a plant. There are 10,000 known mushroom varieties - several experts say is a low estimate - and about 78 percent of these are edible. The remainder are poisonous, deadly or psychotropic; so, if you go hunting for wild mushrooms, take an expert with you. They can be eaten fresh, cooked, dried or powdered. Mushrooms are low in calories (a mere 15 calories to a cup), a good source of fiber and protein, and rich in B vitamins, potassium, copper, and selenium, a hard-to-get mineral that is anti-inflammatory and detoxifying. Most importantly, fungo-therapy is fast becoming an important tool is the treatment of cancer. The biologically active compounds in mushrooms contain anti-tumor properties. This is a fascinating and promising field that is being avidly studied. There is seemingly no end to the health benefits mushrooms can provide. This list is limited, but it provides a sampling: • Shitake - contains anti-viral, anti-bacterial and anti-fungal properties • White Button - contains more antioxidants than tomatoes, green peppers, pumpkins, zucchini, carrots, or green beans • Porcini - beneficial to gut health, studies have found they kill colon cancer cells • Oyster - good source of ergothioneine, a compound that helps prevent the buildup of arterial plaque • Maitake - contains a compound called D-Fraction, which enhances immune system cells and attacks cancer cells • Reishi - regulates the immune system, as well as cholesterol and blood pressure levels Current products include mushroom jerky and dried seasoned mushroom snacks. But the best advice is to eat a wide variety of fresh mushrooms, and often. They are the new “it” food (or fungi). Fungi trivia: mushrooms are also known as toadstools. These trends indicate that, as a society, we are striving towards health and wellness, mainly via plant-based foods. Things could be worse: the market for insect protein is expected to reach $8 billion by 2030. That is as far from plant-based as you can get.
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The Fit Foodie
MAKE FRIENDS WITH FOOD BY MAREYA IBRAHIM
Mareya Ibrahim is The Fit Foodie, a TV chef, holistic nutrition coach, author and award-winning entrepreneur and inventor. She is the author of “Eat Like You Give a Fork,” and a signature chef to the NY Times bestseller “The Daniel Plan: 40 Days to a Healthier Life”. Mareya is the host of “Recipes For Your Best Life” Podcast and is a frequent guest on national cooking shows. Connect with Mareya at mareyaibrahim.com.
“Woman claims she no longer needs solid food, instead praises Breatharianism” These types of headlines just slay me. There is a never-ending gerbil wheel of off-the-wall recommendations that masquerade as health advice. Recently some major news outlets covered a story about a woman on Instagram who reportedly no longer needs to eat and just drinks and ‘gulps air.’ Huh. I never studied that technique in nutrition school. And the thought of gulping LA air doesn’t sound very appetizing at all. Sadly, it sounds like another kind of eating disorder. Logic dictates otherwise but the truth is, many people will hop on board because they see a thin person who’s ‘magically’ getting results. And everything on Instagram is real, right? The truth is, food is so intrinsic to our DNA. Food is a universal bond. It brings us together. It feeds our minds, our creativity, the ability to cope, manage stress and make critical decisions. Not only is food necessary for our survival, there is a component of food that affects our genetic expression which helps to determine how healthy we are and how long we might live. Plus, it tastes freaking delicious! Our love affair with food starts the moment we begin drinking our mother’s
milk and eating solid food. So, why doesn’t good food go hand in hand with healthy food? Let me clarify. I mean, good for you food…Good for you, good TASTING food. The food that feeds your body and makes you go mmmmmmm. If you are what you eat, I don’t think anyone wants to be fast, cheap and mediocre! The ability to cook and feed yourself is a life skill that so many rely on others to know. Convenience food, fast food, microwave meals, readyto-eat meals. But does this way of feeding your body, mind and spirit really serve you? As omnivores, we get to choose what we eat, and your daily choices can completely change your path and the paths of those around you. The fork in the road is a choice you are facing every time you put a fork in your mouth and judging by the obesity rates and an epidemic of fatigue and health issues, we need to give way more of a fork! Over the last few years especially, I have dialed in the ‘secret sauce’ that has brought people great results. It’s where you visibly see shift happen. In this book, I’ll immerse you in my 8 Essential Strategies that will remake your kitchen, your taste buds, your body, your energy level and your relationships – all making you a happier person. When your food house gets in order, I’ve seen again and again that your joy factor goes up significantly, too. The core elements that make up this book were developed over my twenty-four years as a chef and holistic nutritionist, helping others create the exact environment where they could succeed in losing weight, reducing inflammation,
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RECIPE POACHED EGG AND VEGGIE BREKKIE BOWL Makes 2 servings This is my go-to way to start a power-packed day. When you break the silky yolks, they make the perfect sauce to toss with everything else. It’s especially satisfying after an awesome workout. Lemme’ tell ya’, you will not feel deprived with this bowl. INGREDIENTS ½ cup ½-inch cubes sweet potato 2 tablespoons raw coconut oil or ghee (clarified butter), melted ½ teaspoon smoked sea salt, plus more as needed 2 cups ¼-inch cubes mixed nonstarchy veggies (zucchini, bell peppers, tomatoes, onions) 2 cups baby spinach ½ teaspoon chipotle chile flakes or red pepper flakes 1 teaspoon freshly ground black pepper, plus more as needed 2 tablespoons white vinegar 2 large eggs ½ avocado, cut into small chunks
utes for soft-poached perfection. Remove the eggs from the water with a slotted spoon and place them on a plate lined with paper towels to absorb excess water. 5 To assemble each bowl, spoon the mixed veggies into half the bowl, the sweet potatoes into one-quarter, and the chopped avocado into the remaining quarter. Place one egg in the middle of each bowl. Finish the egg with a little smoked salt and black pepper and enjoy the yolky lusciousness. From EAT LIKE YOU GIVE A FORK: The Real Dish on Eating to Thrive. Copyright © 2019 by Mareya Ibrahim and reprinted with permission from St. Martin’s Griffin.
DIRECTIONS 1 Preheat the oven to 400°F. Line a baking sheet with a silicone baking mat or aluminum foil. 2 In a small bowl, toss the sweet potato cubes with 1 tablespoon of the coconut oil and the smoked sea salt. Spread evenly over the prepared baking sheet and roast until forktender and slightly crisped, 15 to 20 minutes. 3 In a medium skillet, heat the remaining 1 tablespoon coconut oil over medium high heat. Add the chopped veggies and cook, stirring, until just tender, 3 to 4 minutes. Add the spinach and cook until just wilted, about 1 minute. Season all the veggies with the chipotle flakes and black pepper. Remove from the heat. 4 In the meantime, fill a 2-quart saucepan with 2 inches of water and add the vinegar. Bring the water to a slow boil over high heat. Crack each egg separately into a strainer (this will make the eggs beautiful uniform) and carefully coax them into the water, keeping the yolk from breaking. With a longhandled spoon, gently swirl the water, creating a “whirlpool” to help keep the egg whites together. Set a timer for 5 min-
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The Fit Foodie
and regaining their vitality by replacing foods and beverages that left them drained and bloated. Here’s the key. In my meal plans, my nutrition focus is on Essential Amino Acids (EAA’s). Body builders have known about them for years and manipulated them for optimal body performance. But why are they so important? As adults, our bodies require – I mean MANDATORY – 8 of them and our only sources of these essential 8 come from food. They are the building blocks of life and our meals should be based around them. According to UC Davis Integrative Medicine, amino acids account for 75% of dry body weight; 95% of muscle (and heart), and 100% of hormones, neurotransmitters and neuropeptides. Without L-phenylalanine, you wouldn’t be able to regulate your thyroid or metabolism. Without lysine, you would have a really hard time keeping your immunity and antibodies in check. Without tryptophan, you couldn’t produce serotonin, the feel-good hormone that makes you feel TURNED ON, and also helps you sleep. And unlike fat and starch, our bodies can’t store them for a rainy day so getting them daily is critical. This is where nutrition and cheffy-ness meet so people can reach their potential through food. My 8 Essential Strategies incorporate these absolutely crucial sources of health and body function and help those who have dietary restrictions ensure they aren’t missing out by seamlessly bringing them to life through carefully orchestrated recipes that balance flavor and function. At the center of my approach is how I help to retrain your taste buds. No matter how many good-for-you foods you put in
front of someone, if you don’t teach them to like the flavors, they’ll push them away. The recipes, quick tips and techniques presented here, take the “I’ll just feed my face” feeling out of food and replace it with intentional, exciting, flavorful, yummy dishes that my fans rave about and choose daily to nourish themselves and their families! This isn’t a quick fix, but you’ll start to see the results, pronto. Food, especially those containing complete essential amino acids, can give you superpowers when you need strength, build muscle and bones as you age, and support mental acuity for all you do. Food is your life force, and helping you discover how to make it work for you is my purpose. At 48 years young, I truly believe we can unlock the fountain of youth with food. If you embrace and follow these 8 strategies, your weight will reset, your mood will improve, your outlook will get rosier, your skin will glow, you’ll eliminate better, you’ll have energy to be active and I guarantee there will be way better boom-chick-a-wa-wa. We make about 35,000 decisions every day – and with every bite, you are making a really, really important choice because that choice will impact your future. Wrap your head around that food for thought. You’re either breaking your house down or building it. You are constantly in a state of becoming through your blood chemistry (feeding a stable blood sugar level that doesn’t send you into a cycle of spike and plunge), your tissue renewal (certain foods actually feed your cell walls and replication) and your energy (food is your fuel so are you burning quality food that is a source of clean energy or are you burning trash which lights up quickly but has no staying power). That series of choices starts with the right food choices, meal planning (or the lack thereof ) and touches on every aspect of food preparation that leads ultimately to what you choose to consume. Planning is the key to my results. You wouldn’t get on a plane and travel without having an itinerary and an idea of where you’re headed, but most people wander the aisles of the grocery store with no clue as to what to do, as if the right solutions might just jump into their cart or out of their open fridge. Unless you have a fridge genie, that’s highly unklikely. Here’s how you eat to infinity without question and sacrifice: 1. Know what to eat 2. Enjoy it often 3. Eat with people you love 4. Make friends with food When you have a real relationship with real food, you know you can always rely on it to go the distance with you. It will love you, care for you and support you when your body needs it. Then, you can have a priceless moments and connections to the people around you. Now, go give your plate a big hug.
20 Endless Summer 2019 www.edibleorangecounty.com
RECIPE ASIAN-SPICED PULLED PORK AND GREENS BOWL Makes 8 to 10 servings The fragrance of this slow-cooked pork is so insanely good, it’s going to waft into your neighbor’s home, so don’t be surprised if you eat this with unexpected guests. Oh, wait, you didn’t want that? Make sure to leave a bowl on your doorstep as a goodwill offering. When you add the greens, quickled veggies, and black rice, it doesn’t get any better. This is the perfect meal-prep dish, and a feast for the eyes. . . . Love manifested in a bowl. PULLED PORK 1 cup low-sodium chicken broth ½ cup red cooking wine ¼ cup coconut amino acids 1 teaspoon grated orange zest Juice of 1 large orange 3 star anise pods 3 garlic cloves, minced 1 tablespoon Chinese five-spice powder 2 teaspoons sea salt 1 teaspoon ground white pepper 3 pounds boneless pork shoulder BOWLS 3 cups cooked black rice 2 tablespoons Homemade Furikake Rice Seasoning (page 104) Rainbow Veggie Quickles (page 76) Collard greens, sautéed DIRECTIONS 1. MAKE THE PULLED PORK: In a medium bowl, whisk together all the ingredients except for the pork. 2. Put the pork shoulder in a large slow cooker and pour the broth mixture over the top, making sure it’s drenched. Cover and cook on high for 5 hours or low for 8 hours, until the pork is fork-tender. 3. Remove the pork from the cooking liquid and shred the meat using two forks. Return the pulled pork to the liquid in the slow cooker and toss thoroughly. If desired, cover and cook
on high for 30 minutes to allow the shredded pork to absorb more flavor. 4. ASSEMBLE THE BOWLS: In each bowl, layer the pulled pork, ½ cup cooked black rice, 1 teaspoon furikake, quickles, and sautéed collard greens.
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Orange County Farmers’ Markets
ORANGE COUNTY
FARMERS’ MARKETS
ANAHEIM Downtown Center St. Promenade and Lemon St. Thursdays 11am – 4pm Kaiser Permanente Certified Farmers Market 3430 E. La Palma Friday 9am -2pm Kaiser Permanente Farmers’ Market Lakeview and Riverdale Fridays 10am – 2pm BREA Brea Blvd. and Birch St. Tuesdays 4pm – 8pm BUENA PARK Corner of La Palma and Stanton Sears Parking Lot Saturdays 9am – 2pm Local Harvest Farmers Market Corner of La Palma & Stanton Saturday 9am – 2pm CORONA DEL MAR Corona Del Mar Certified Farmers Market Margarite & Pacific Coast Hwy Saturday 9am – 1pm COSTA MESA Orange County Fairgrounds 88 Fair Dr. Thursdays 9am – 1pm (rain or shine) SOCO Farmers Market 3315 Hyland Ave (South Coast Collection’s Central Lot) Saturday 9am – 2pm DANA POINT Pacific Coast Hwy. and Golden Lantern South Saturdays 9am – 1pm
FOOTHILL RANCH 26612 Towne Center Dr. Parking lot of Food Festival Thursday 3pm – 7pm FULLERTON 801 W. Valencia Dr. Wednesdays 8 am – 1:30 pm Wilshire & Pomona Thursdays Apr–Oct: 4pm – 8:3 pm GARDEN GROVE Local Harvest Certified Farmers Market Main and Garden Grove Blvd. Sunday 9am – 2pm HUNTINGTON BEACH Huntington Beach Mercada Farms Market S.W. Corner of Warner Ave & Gothard Ave. Ocean View High School Saturday 9am – 1pm Huntington Beach Certified Farmers Market Main St between Pacific Coast Hwy & Orange St. Tuesday 5pm – 9pm Local Harvest Certified Farmers Market Pacific Coast Hwy and Anderson Saturday 9am – 2pm Pier Plaza Main St. and Pacific Coast Hwy. (next to the pier) Fridays 1pm – 5pm (rain or shine)
The Great Park in Irvine Certified Farmers Market Marine Way off Sand Canyon Rd Sunday 10am – 2pm Kaiser Permanente Certified Farmers Market Sand Canyon Rd and Alton Parkway Wednesday 9am – 1pm
NEWPORT BEACH Newport Beach Certified Farmers Market Lido Marina Village Sunday 9am – 2pm OLD TOWNE ORANGE 145 S. Lemon St. Thursday 2pm – 6pm
Marine Way off Sand Canyon Sundays 10am – 2pm (rain or shine)
Orange Home Grown Certified Farmers Market 304 N. Cypress St. Saturday 9am – 1pm
LADERA RANCH Ladera Ranch Town Green 28801 Sienna Pkwy. Saturdays 8am – 1pm
ORANGE 1500 E. Village Way btw Katella and Lincoln on Tustin St. Thursdays 9am – 1pm (rain or shine)
LAGUNA HILLS
PLACENTIA Downtown at corner of Bradford and Santa Fe Ave. Saturdays 9am – 1 pm
THE GREAT PARK IN IRVINE
Laguna Hills Mall Parking Lot I-5 and El Toro Rd. Fridays 9am – 1pm (rain or shine) LAGUNA BEACH Lumberyard Parking Lot Next to City Hall Saturdays 8am – noon Jul–Aug: 8am – 11am (rain or shine) LAGUNA NIGUEL Plaza De La Paz Shopping Center Corner of La Paz and Pacific Park Sundays 9am – 1pm (rain or shine)
IRVINE Orange County Great Park Sand Canyon and marine Way Sundays 10am - 2pm
LA PALMA Kaiser Permanente Certified Farmers Market 5 Centerpointe Dr. Every Other Friday 9am – 2pm
IRVINE CENTER Corner of Bridge & Campus Across from UCI Saturday 8am – Noon
MISSION VIEJO 200 Civic Center Dr. City Hall Parking Lot Saturday 9am – 1pm
SAN CLEMENTE 200 Block Avenida Del Mar Dr. Sunday 9am – 1pm SAN JUAN CAPISTRANO El Camino Real & Yorba Linda Wednesday October – March 3pm – 6pm April – Sept 3pm – 7pm SEAL BEACH 13960 Seal Beach Blvd. Thursdays 1pm – 6pm TUSTIN Corner of El Camino Real and 3rd St. Wednesdays 9am – 1pm (rain or shine) YORBA LINDA Main St. and Imperial Hwy. Saturdays 9am – 1pm
22 Endless Summer 2019 www.edibleorangecounty.com
OUR ADVERTISERS CREATIVE BY DESIGN (P. 3) 951.226.5617 creativebydesign.net Our creative professionals have over 45 years of hands on experience on the client and agency side. Our knowledge of marketing & design from both sides of the desk, allows us to know what is a fad, what works and what will work for the client and not just us. Our integrated approach incorporates strategy, planning, creative and media to determine what will work for you, we then develop a plan to meet your goals, be they short or long term. Let our years of experience and holistic approach help guide you and your business to get the results you are looking for from your advertising and marketing efforts. EAT CLEANER (Inside Front Cover & P. 1) Info@eatcleaner.com www.eatcleaner.com Protect and preserve your family’s food with EAT CLEANER, the award-winning line of all natural food wash a + wipes that remove wax, pesticide, residue and bacteria that can cause food borne illness. EAT CLEANER is an Orange County-based company. FARM FRESH TO YOU (P.5) www.FarmFreshtoYou.com 1-800-796-8009 contactus@farmfreshtoyou.com The Barsotti-Barnes family encourages people to eat healthy, organic food and by believing in a better agricultural system for all. Farm Fresh to You delivers the finest fresh, organic products directly to your door, straight from the family farm. The hope of those at Farm Fresh to You is that the price Americans pay for food will someday reflect the real cost of producing it: the stewardship required to make sure that the land will remain fertile and productive, the health and benefits necessary to maintain an active labor force, a strong rural community, and a profit margin that will provide the incentive for people like us to spend every waking moment producing food and fiber for the rest.
KUTT’N KINGS (BACK COVER) 951.208.3057 kuttnkings.com Kutt’n Kings is a Gentleman’s Barbershop located in the historic Grand Circle of Corona. Come in for a traditional hot towel shave and experience the difference of private, personal service. A single-chair shop offering fades, tapers and combovers as well as beard service and special cuts or designs. The owner and sole proprietor, Leo Mabon, has been cutting hair for over 35 years and takes pride in offering topnotch service to every client. At Kutt’n Kings, it’s not just a haircut, it’s an experience. Book appointments online at kuttnkings.com. SLOW FOOD NATIONS (P.5) slowfoodnations.org Slow Food Nations is a major international food festival hosted in Denver, CO. This year, they explore Where Tradition Meets Innovation. The 2019 dates are: • July 19, 2019: Leader Summit and Opening Party • July 20-21, 2019: Festival on Larimer Square in downtown Denver. The streets in the downtown area close down and the celebration is one of Slow Food through a Taste Marketplace, a family pavilion, numerous cooking demos, workshops, and lots of interactive food fun. The event is open to all! Slow Food is a global, grassroots organization, founded in 1989 to prevent the disappearance of local food cultures and traditions, counteract the rise of fast life and combat people’s dwindling interest in the food they eat, where it comes from and how food choices affect the world. Since its beginnings, Slow Food has grown into a global movement involving millions of people in over 160 countries, working to ensure everyone has access to good, clean and fair food. There are over 150 chapters in the USA.
24 Endless Summer 2019 www.edibleorangecounty.com
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