Digesting Information

It’s been a whirlwind of work and school recently, with much less time than I’d like devoted to baking cooking and reading things not related to gastrointestinal processes (not the most appetizing subject). But our unit on digestion is coming to an end and I realize that by some miracle of osmosis I have learned a lot about how to sustain, repair and maintain proper digestion.

In short, our digestive system is sort of like a second skin: it controls the entry of substances from the outside world into our bodies. Digestion begins in the brain when we are excitied by food-related stimuli. In response, the brain sends hormonal signals down to the stomach, liver, pancreas and intestine, alerting them to prepare for an influx of food. Then, as soon as food enters you mouth it begins to be broken down by the enzymes in your saliva. Carbohydrates in particular, are significantly broken down in the mouth, which is part of why they affect your blook sugar and energy level so much more quickly that proteins and fats.

Then the food passes through the esophogus and into the stomach, where hydrochloric acid and pepsinogen are secreted to continue the process of breaking down the food. Pepsinogen is a precursor to pepsin, an enzyme that breaks down protein. Of course our muscle cells, including our stomach, are made largely of protein, so releasing enzymes that break down protein into an organ made of protein doesn’t really seem like the best idea. But, here’s where it get’s cool—pepsinogen is an inactive form of pepsin. It only turns into pepsin when it comes into contact with HCl, and the stomach only releases HCl when it’s mucosal layer is sufficient to protect itself – part of the whole hormonal signal response! If you do not currently have a oozing hole in place of your stomach, give it a pat and “thank you” for the good work.

After passing through the stomach, the partially digested food passes into the small intestine. Bile (from the liver) and pancreatic enzymes (from—you guessed it—the pancreas) are mixed in, as is bicoarbonate (also from the pancreas) to alkalize all the stomach acid. It is really in the small intestine where the nutrients from your food are absorbed into your body. If your small intestine isn’t functioning properly, it doesn’t matter how healthfully you eat—you won’t fullyabsorb the nutrients. Absorbtion can occur both transcellularly (across cell membrines) or paracellularly (between cells). Often, intestinal permiability is the cause of a poorly functioning small intestine. This is when, for whatever reason—often food allergies, lack of healthful bacteria, excess stress, excess alcohol consumption or perscription drugs—the intestine allow too many substances/too large of molecules to pass between cells into the blood. Inflammation and antibody response will be triggered as a result, as well as nutrient deficiency. To learn more about supporting a healthy small intestine, check out my nify handouts: Small Intestine Job Description and Supporting the Small Intestine.

Of course, after passing through the small intestine, “food” (not really food at this point) passes into the large intestine, or colon. It’s here that water is absorbed from the stool and it is compacted to pass from the body. It is also in the colon that much of our friendly gastrointestinal bacteria is located. These friendly little guys help to ferment matter still in the stool and extract and absorb vitamins. Regular ingestion of unpasturized, fermented or cultured foods is great for the bacteria in your small and large intestines—make these tasty food a part of your daily diet!

Our next unit is school is nutritional biochemistry. A theme to strike fear in the hearts of many a liberal arts major… But on the first day, our instructor for the course, strongly encouraged us all to read Lipton’s The Biology of Belief to gain some perspective on what all the this nitty-gritty chemical stuff really means within the body. I’ve only begun the book, but it is truly fascinating stuff! Maybe biochem ain’t so scary after all…

Cooking with Unrefined Oils

I’ve completed my first round of homework for school! This consisted of keeping a diet and activity log for a week (sooooo painfully tedious) but also creating a handout related to any nutrition related topic we chose. We’ll make these handouts as a part of each module’s homeowrk assignment, with the idea of having a variety of handouts already prepared to hand out to clients at any given time. I chose to focus this first handout on unrefined oils. As I touched on in my recent post, I never realized how highly processed and poor for one’s health refined oils are. As I began to research unrefined oils, I was surprised by the true health benefits many of them provide—it’s not something you generally think of with oil. I was also pleasantly surprised by the variety of unrefined oils that are available. I’m excited to experiment with using avocado oil, red plam fruit oil and nut oils in my cooking. 

Oh, and in case you were wondering, I have made O’s chcolate-chip cookies with a mixture of coconut and macadamia nut oil with steller results. Buh-bye refined sunflower oil! So long!

Below is the information included on my handout. If you’d like to print a copy to keep in your kitchen, click here to download the PDF.

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Refined oils, even supposed “healthy” ones like canola, sunflower and safflower oils go through extensive processing before reaching our plates. Most of their nutritional value has been removed or seriously compromised by high–heat processing and filtration. (Murray, 2005)

For everyday cooking, choose cold-pressed, unrefined, non-hydrogenated, organic oils, appropriate to the dish and cooking method. Keep in mind that smoke points are always a range, never exact—always heat oil until it just begins to shimmer and never beyond this point (Meyer, 2012).

Medium – High Heat:

Avocado Oil (extra virgin): is one of the best vegetable fats for for high heat methods. The smoke point is around 480°F. Look for bright green varieties, as they are highest in healthful chlorophyll (Wong, Requejo-Jackman and Woolf, 2010).

Coconut Oil: is a good choice for dishes cooked at medium-high heat. Its smoke point varies by variety (between 300°F-450°F) (Spectrum Organics; Murray, 2005). Though once shunned for its high concentration of saturated fat, it is made of medium-chain fatty acids (different than those in animals foods), which have a beneficial effect on cholesterol, raise metabolic rate and boost immunity (Murray, 2005). Experiment with different brands, as the odor and flavor will vary.

 Palm (Fruit) Oil: should not be confused with palm kernel oil, which can only be obtained through chemical extraction and it nearly always refined (Weil, 2005). Palm fruit oil, a traditional cooking oil in Brazil, is golden-red in hue from beta-carotene (it’s the richest natural source). It is also rich in vitamin E and co-enzyme Q10. Similar to coconut oil, palm oil is largely comprised of medium-chain fatty acids, which have a similarly positive effect on cholesterol and help to prevent heart disease. Also, like coconut oil, it can be heated to high temperatures without denaturing (Wood, 2010). Sustainability is an issue—do your research to ensure that you are purchasing an environmentally friendly, ethically produced product (Brown and Jacobson, 2005).

Macadamia Nut Oil: also has a very high smoke point (450°F), owing to its particularly low concentration of polyunsaturated fat. It is quite rich in antioxidants, especially vitamin E (Murray, 2005). Its mellow, buttery flavor is suitable for most dishes as well as in baked goods.

Low – Medium Heat:

Sesame Oil (untoasted): is a mild, nutty option for medium-heat sautés and sauces and is especially at home in Asian dishes. It is less prone to rancidity than many other oils, thanks to very high amounts of antioxidants, particularly the liganan, Sesamin (Murray, 2005). Smoke point is between 250°F to 350°F (Spectrum Organics; Wood, 2010).

Olive Oil (extra virgin): a staple throughout the Mediterranean, this flavorful oil can range greatly in flavor from fruity, to spicy or grassy.  It is somewhat prone to rancidity so take care to keep away from light, heat and air. It has been shown to prevent atherosclerosis and shows evidence of aiding in the prevention and treatment of asthma, arthritis and cancer (Murray, 2005). In addition, olive oil supports a healthy liver and gall bladder (Wood, 2010). The smoke point is around 325°F (Spectrum Organics).

No – Low Heat:

Nut Oils (walnut, hazelnut*, almond, pistachio, etc.): Aromatic and flavorful nut oils are very high in monounsaturated fats and can go rancid fairly quickly. Keep them in the fridge and use in dressings, sauces or as finishing oil.  Smoke points are quite low—walnut oil is especially delicate owing to its very high concentration of omega-3 fatty acids (Murray, 2005). *Hazelnut oil is more stable than other nut oils. Medium heat may be applied (Wood, 2010).

Flax Seed Oil: This nutty, vegetal tasting oil is exceptionally high in omega-3 fatty acids and lignans. These compounds have been shown to reduce the risk of heart disease and cancer (especially breast cancer) and to retard tumor growth. Flax oil is denatured by light and heat, so store in opaque bottles, keep cold and use only in cold or very low heat applications (Murray, 2005).

References:

Brown, E. and Jacobson, M. (2005). Cruel Oil [electronic version]. Washington D.C.: Center for Science in the Public Interest. Retrieved from: http://www.cspinet.org/palm/PalmOilReport.pdf

Meyer, H. (2012). 10 bad cooking habits you should break. Eating Well. Retrieved from: http://www.eatingwell.com/healthy_cooking/healthy_cooking_101_basics_and_techniques/10_bad_cooking_habits_you_should_break

 Murray, M. (2005). The Healing Power of Nuts and Seeds. The Encyclopedia of Healings Foods. New York: Atria Books

Spectrum Organics. Kitchen Guide [Handout]. Retrieved from: http://www.spectrumorganics.com/?id=116&findall=kitchen+guide

Weil, A. (2005). Tropical oils: What’s healthy? What’s not? Q & A Library. Retrieved from: http://www.drweil.com/drw/u/id/QAA118473

Wood, R. (2010). The New Whole Foods Encyclopedia. New York: Penguin Books

 Wong, M., Requejo-Jackman, C. and Woolf, A. (2010, April). What is unrefined, extra virgin cold-pressed avocado oil? Inform (American Oil Chemists Society). Retrieved from: http://www.aocs.org/Membership/FreeCover.cfm?itemnumber=1099

Symbiotic Health (+ brownies!)

Yesterday, in class, our teacher introduced a section of the lecture covering several different popular diets and food philosophies by saying, in essence, people can get very stuck in their beliefs around food. That the heart of healthy sustainable eating is to tune into our own bodies, what they need and what they, individually, feel best eating. So simple, but profound too. A similar sentiment is echoed by the author of one of my favorite food blogs:

A lot of people want to know “what I am” – vegetarian, vegan, raw foodist, fruitarian, macrobiotic…guess what? I am a person who eats! 

My food philosophy is this: I hate labels. They stink. They force a person to define themselves in very rigid terms, beat themselves up if they suddenly eat something that doesn’t fit that definition, and I know I never want to have to label what “kind” of diet I subscribe to. Being dogmatic about anything, for me, just doesn’t work. Being flexible does. 

I like this idea. And, in reality, I don’t know a single person who subscribed to any specific way of eating 100% of the time. I often identify myself as a vegan, but that doesn’t stop me from having a slice of birthday cake, on occasion, or even a little fish from time to time. And yet, by using this term, which is defined objectively, I expose myself to feeling of guilt or inadequacy when I do diverge from the party line… and somehow I know that’s not part of achieving an optimal, healthy relationship with food and nutrition.

In class, we dismissed one diet after another on the basis of not accounting for bio-individuality. By nature, any diet or food philosophy simple enough to write a book on is going to be pretty basic and is formulated to be applied universally. While it is probably inarguable, that everyone these days needs to eat more whole, unprocessed foods and especially vegetables, just about anything else in diet is up for grabs. Some people need far more protein that others, some people have trouble digesting grains, others have problems with dairy or soy. Some people thrive on higher fat diets than others, or higher in raw foods or greater concentration of certain vitamins or minerals. It’s mind boggling the set of conditions that influence each of us: our ancestry, lifestyle, routine, metabolism, food we grew up with, food we like or dislike, and so on. There is no one answer and no one prescription that will lead us to health, happiness and nourishment. This is so absurdly obvious and yet so difficult to really accept – for me, certainly, and I would imagine, for most people. It’s near impossibly not to feel judgmental of others that don’t seem to making the “right choice” like you – buying convention produce/eating meat/eating fast food… the list could be endless. I know this is going to be a major hurdle for me to succeed in this field, though my super-high metabolizing boyfriend has already helped me learn a lot about bio-individuality – a meal that leaves feeling satisfied is not likely to work for him and visa versa. I hope to start the process by being less rigid in my own diet choices, especially as I learn all this new, fascinating information on how food reacts in the body, I want to use myself as a guinea pig without feeling trapped by the vegan dogma.

That having been said, one of the aspects of diet that we didn’t touch upon in class, and is extremely important, in my opinion, is ethics. Even in a world where we all were perfectly in touch with our bodies and their needs, and what they felt best eating – what happens when you discover that you feel really top-notch when you’re eating nothing but steak? What about happens to the rest of the cow? What about the happiness of the cows? They certainly aren’t living optimally happy, healthy lives, if you’re plucking them daily to munch on their rumps. I would argue the goal here is not necessarily just about achieving your own optimal health, but also achieving a sustainable symbiosis with the world, which, in turn, increases your overall sense of wellbeing. Say you do feel better eating meat, but you also don’t feel so good about the ethics of it. Perhaps you choose only to eat meat that you have personally witness is humanely grown? Or perhaps you only eat wild game, that was allowed to live their lives naturally…until they were shot? Or perhaps, you notice that on a high-protein plant-based diet you feel pretty darn good and it’s just not worth it to you to compromise your ethics to gain that little bit of extra oomph you get from eating meet? We are not simply physiological being, who, when are belly’s are full and our nutrition needs are met, will automatically exist happily and healthful in our world.

I don’t have the “answer” to any of this. Just plenty of food for thought. But, I do notice that mulling over things always goes better with a snack at hand—thus, I introduce you to Power Brownies! Don’t freak when you see the ingredients. These little morsels are chocolaty, fudgy and delicious. They also just so happen to be quite high in protein and fiber and free of flour, refined sugar, eggs and dairy.

Power Brownies (makes 9 large or 12 small brownies)

1 large Japanese Sweet Potato (baked or steamed until soft)

1 1/2 cups cooked black beans (1 15 oz. can, drained and well-rinsed)

1/2 cup cocoa powder

1/4 cup rolled oats

1/2 cup maple syrup

1/3 cup almond milk

1 Tbs. vanilla extract

1/2 tsp. sea salt

1 tsp. baking powder

1 tsp. finely ground espresso (optional)

Combine all ingredients in a food processor or blender. Don’t put the cocoa powder on the top – or you’ll end up with a cocoa cloud. Whizz until mostly smooth and well-combined. Stir in:

1/3 cup dark chocolate chips

1/3 cup chopped walnuts

Pour into a well-greased 9″x9″ pan and bake at 350°F for about 30 minutes, until the edges firm up and begin to pull away from the sides. They will be quite gooey when you take them out of the oven, but will solidify as they cool.

 

The Oily Truth

First day of school is under my belt and I am feeling good about it so far. I’d almost forgotten how painful all the administrative details of the First Day can be—but they’re over with now and our instructor even managed to squeeze in about 45 minutes of lecture (to make sure we’d come back next week, no doubt).

One of the most interesting topics she touched upon was refined oils, and how decided boorish they really are. I’d heard plenty of stuff about how canola oil was not so good as it is highly processed and so on, but I never really spend much time looking into what “processed” meant. Apparently, canola oil goes through 80 (!) steps to turn it from rapeseeds to oil. And, alas, while canola is a particularly extreme example, all refined oils go through a similar process:

1. Oil is pressed, using extreme force, creating friction and heat (*Expeller pressed oils are heated to a somewhat lower temperature, but only olive, sesame, coconut and nut oils can be truly “cold pressed”).
2. Often treated with hexane solvent (a petroluem biproduct known to be carcinogenic) to extract more oil
3. Injected with phosphate and put through a centrifuge to separate the oil and plant solids
4. Degummed to remove the natural lethicin content (important for memory and cognitive function, cardiovascular health and liver function)
5. Neutralized by treating the oil with sodium hydroxide (sound familiar? It’s in Drano) to remove even smaller bits of residue, such as pigments (and vitamins)
6. Bleached using heat and carbon or clay to filter out still more of the “impurities”, including nearly all of the natural antioxidants and nutrients.
7. Deodorized using pressurized steam (at over 500 °F) to make the oil seem like something you might be willing to ingest.

Ick. Our instructor mentioned the deodorizing step in particular, explaining that oils oxidize and go rancid from the heat and time to perform all of the steps above (and more). This really struck me. If I picked up a bottle of oil from the shelf and it had gone rancid, no way would I use it or even be tempted to, but it would seem that most of the oils we use regularly in our kitchens are rancid, just in disguise. Blech. When we ingest these oxidized oils, the antioxidants in our bodies are pulled away from performing their duties to instead try to “anti-oxidize” the ingested oil.

So, what’s a girl (whose famous chocolate chip cookie recipe depends on refined sunflower oil) to do?! Well, there is good news. As I mentioned above, certain oil producing plants can be cold pressed to produce shelf stable, nutrient (and flavor) rich oils for all sorts of applications. Olive oil is the most familiar, and arguably the most versatile, but certainly not the only option. For higher heat, coconut oil (makes sure it’s unrefined) works like a charm or macadamia nut oil (a new one for me). For medium to low heat, (untoasted) sesame oil, nut oils (walnut, hazelnut, etc.) and avocado oil are tasty options. And for raw applications, flax seed oil is an exceptionally healthy choice. And, my vegan conscience wrestles with this one, but fresh, local, humanely produced butter and ghee are good choices as well, in moderation.

Of course, it’s healthiest of all to ingest most the fat in our diets through whole foods themselves. Instead of using a heavy hand with the cooking oil, go nuts with nuts, seeds, coconut, avocados, flax meal, chia seeds—even oats are 10% fat. And, if you regularly eat a diet high in colorful fruits, veggies and spices (and bonus points for sea vegetables!), the antioxidants in your body will be numerous enough that diverting some to deal with the doughnut that just came down the pipes will not kill you…

Reinvention

Tomorrow I start school again. Astoundingly, it’s been nearly five years (!) since I last sat in a classroom, listened to a lecture or did homework. I’m equipped with a stack of slightly intimidating textbooks, a brand-new notebook and a handful of my favorite pens and feel just a touch of those first-day butterflies that have been hanging around since grade school. It’s all so familiar and yet, what I am about to begin is in fact very different that any of my education up to this point.

In the morning, I’ll be beginning Bauman College’s 18-month Nutritional Consultant program. At the end of it I will be a certified Nutritional Consultant and will be able to take the Holistic Nutrition Boards in Colorado. Unlike dietetics, which maintains a very strictly regulated USDA-compliant curriculum, these certifications will allow me to offer unique, personalized nutritional advice to individuals, based on their own personal histories, health goals and dietary philosophies. I plan on combining this knowledge with my already well-developed skills in the kitchen to guide clients through the whole process of changing their diet: from meal planning to shopping for, storing, preparing and preserving their new dietary staples.

I am so excited to be learning something so relevant and applicable that also happens to be something I’m naturally passionate about. Throughout my college education, I’ve always felt something of a disconnect between these two desires. I studied anthropology and classics, both of which I found to be fascinating, but I knew that neither would exactly set me up for a career outside of academia. After realizing I was more attracted to an academic career for the argyle than its actuality, I’ve toyed with the idea of attending culinary school to further develop my love of cooking. But, with some careful reflection, I realized that life behind a stove all day, every day would likely destroy that love rather than bolster it. I felt at a loss for how to proceed for several years, until I stumbled upon an ad for the Natural Culinary Institute in NYC in a magazine. I was blown away that such a program existed, focusing on both health and cooking. I researched the school further and even dropped in for a visit, but ultimately realized that it wasn’t a great fit for me – they seemed mostly to turn out students as personal and professional chefs, albeit enlightened ones, but it still wasn’t exactly what I wanted… I just wasn’t sure what it was that I did want.

Then, last summer, I heard about Bauman College, which conveniently had a branch in Boulder. I was initially attracted to their Natural Chef program and attended an open house to find out more. I left feeling similar to how I had after the visit to the New York school – like it was close to what I wanted but not quite there. Along with hearing about the chef program, several students spoke about the school’s nutrition program. They were knowledgeable and engaged, but at that point studying nutrition hadn’t crossed my mind. I mulled it all over for several more months, but Bauman kept popping back up in my mind. It was in Boulder, not too expensive and philosophically totally on the same page as me… why wasn’t it what I wanted? I did a little more research into the school and decided to look into their Nutrition Consultant program—why not? It was amazing. Something just clicked for me. I already knew and loved cooking, I was committed to healthy eating and I wanted a career that would allow me to share this with others, not keep me in a kitchen, separated from those with which I was sharing. This made total sense. I met with an advisor and sat in on a class and the more I learned about the program the more excited I became. The approach was very comprehensive—something I demand from my education. I don’t care if broccoli is “good for you” if you can’t explain to me exactly why that is. This program effectively combines in-depth physiology and biochemistry with their broader holistic curriculum to ensure students really grasp how food, medicine and supplements act on the body. The whole thing was just totally “me”!

I know that this program has the ability to be truly transformative —in a way that none of my other education experiences have been. My biggest goals are too maintain my inspiration and focus throughout the program. I know it will be hard to have homework again, but I really want to continually remember why I am doing it—not for the teacher, but to build my own knowledge and confidence with the subject matter. I also want to reach out and network as much as possible with the instructors, other students and anyone else in the field that crosses my path. Putting myself out there can be difficult for me, but I am committed to working on it. Also, I am going to strive to maintain balance in my life. I will still be working full–time at my job, so I will be busy, for sure. But I am also committed to making sure I find time to rest, relax and have fun.

Wish me luck as I embark on this new adventure!

The Fermented Dairy Product of the Gods

Mmmm… cheese. Turns out human’s love of cheese goes beyond its tangy creaminess. Cheese actually contains casomorphin, an opiate released during the digestion of casein, the protein in milk. Biologically, this makes total sense. All breast-milk contains these chemicals to encourage bonding between mother and child, and cows are no exception. In fact, cow’s milk contains significantly more casein than human’s milk. What’s more, during the production of cheese these proteins are highly concentrated. So yes, your cheese “addiction” may be just that – heroin in the form of a nice block of chedder.**

There a several vegan cheese options available in stores these days, most notably the tapioca-based Daiya. While it does make a mean pizza, I find something slightly off-putting about faux-cheese—it’s just so unidentifiable. I have attempted to make my own cheese sauces a few times before, culminating in a delicious butternut-squash based macaroni and cheese, but actually producing a homemade block of sliceable vegan cheese always seemed  a little out of my league…. until now. My dad’s compulsive used bookstore browsing (talk about an addiction :-p) recently turned up The Real Food Daily Cookbook. This lovely book just so happens to contain a recipe for “Cashew Cheddar Cheese” and, owing to the large amount of agar (a flavorless seaweed that acts very much like jello) called-for, it sets firm, very much like a soft block of dairy cheese. While the flavor isn’t likely to fool any die-hard cheese addicts, its tang, fattiness and texture provide a very satisfying cheese alternative, made entirely from wholesome, identifiable ingredients.

To access the recipe, just click the link to the cookbook above, or better yet buy it at your local booksellers—it’s worth it! I’ve played around with the seasoning a bit. The best version yet omitted the onion powder and instead added an equal amount of powdered horseradish and a couple of tablespoons of Chalula hotsauce—delicious! To make up for the lack of addictive opiates in this cheese, I brilliantly thought that a little ground up coedine with make a handsome addition, but alas my wise boyfriend shot me down on this one. Still, couldn’t it be like a training-wheel cheese replacement for those trying to get off dairy cheese? I still think it’s brilliant, just don’t tell anyone you’ve added it. ;-p.

Happy Cheese-making!

** If you are interested in learning more about the opiate effects of non-human dairy on our health, check out Chapter 4: Opiates on a Cracker: The Cheese Seduction in Dr. Neal Barnard’s book Breaking the Food Seduction (available to read online here). Chapter 3 of Alicia Silverstone’s The Kind Diet also provides a good overview (read here). For more in depth information on the effect of casein on human health, T. Colin Campell’s The China Study is well worth a read. Heck, it’s worth a read if you’re human and eat food. Just read it!

Popsicle Mania

I recently (re)acquired the popsicle molds of my childhood, replete with little straws built in the bottoms for enjoy every last dribbly bit. This act of engineering genius (coupled with the stifling heat) has sparked a popsicle renaissance in our freezer. My first recipe came more by way of necessity than inspiration—several nectarines were swiftly turning to unappetizing mush on the counter, but lo-and-behold, when whizzed with some agave and lemon juice they turned into scrumptious chucks of frozen summery goodness. Next came the berry-rose pops. Some sad looking strawberries met a glorious end when coupled with frozen raspberries, a bit of hibiscus teas, agave and a touch of rosewater. I strained the pulp to get the seeds out and into the freezer they went. Delicious! Though terrifying to eat near anything white. Then I tried mixing up some super-sweet cantaloupe with lime juice, coconut water and a little fresh ginger. Delicious, sweet, tangy, slightly spicy awesomeness. Emboldened by success, I have been putting just about anything into these molds of frozen perfection (because when you are sweating while sitting still, inside, with several fans going, pretty much anything sounds better if it’s frozen). A mixture of almond milk and melted mint chocolate resulted an icy, refreshing nouveau-fudgesicle. Kombucha pops were less of a success (not a strong enough flavor ) but the were cold, so not all was lost. Future flavor combinations may include: + Raspberry yogurt swirl + Orange Cremesicie + Toasted Coconut + Banana (with mini-chocolate chips?) + Strawberry & plum + Kiwi + Blueberry lavender + Chai + Strawberry mint lemonade + Fresh Pineapple + Sour Cherry + Café au Lait + Mango Lassi + Watermelon + Peaches & cream + Grapefruit Any and all other suggestions will be tried and fed to my intrepid taste-tester!

Full of Beans

As all of you who are in Boulder can testify, this has been a weird summer weather-wise. It’s been in the mid-nineties and muggy for weeks on end. Aside from making me lethargic and grumpy, the oppressive heat is also making me feel mighty uninspired in the kitchen. That’s not all bad though. As I’m not feeling as inclined to try new recipes or spend hours (or any time at all) slaving over the stove, let alone firing up the oven, I’ve been focusing my culinary energy on the basics – beans, grains, simply-prepared veggies, smoothies (yes, they are their own food group)…

As a (mostly) vegan that eats (mostly) whole foods, I eat a lot of beans. For years I’ve felt less than stellar about canned beans- the BPA, the excess packaging, the extra expense. But actually getting my act together to soak and boil a big pot of dry beans was always a little intimidating. A couple of weeks ago I just bit the bullet and loaded up on dry beans at the store instead of canned. Despite the fact that my first batch (black-eyed peas) expanded more than expected while soaking and caused the jar they were inhabiting to ooze water all over the kitchen counter, I have deemed the experiment a successful one. I love the alchemical transformation through which these dry hard lumps from the bulk bin transform into swollen, soft little bits of deliciousness—their flavor is much more pronounced than the canned variety. And it sure is nice to just leave the pot on the stove to simmer without having to be in the same room. Once cooked and cooled, I’ve been loving having a mess of beans in the fridge to throw into salads, fill burritos or mix with rice. I’ve been doing much the same thing with various grains – quinoa, brown basmati rice, millet, barley. They are great to have on hand for substantial but light salads and quick lunches.

Amidst the cooking hiatus, I have crafted a couple of recipes that were remarkably delicious – maybe even warranting turning on the stove/oven (?)

Barley Summer Salad with Fennel & Chard (loosely based on the “Dill Basmati Rice with Chard ” recipe from Veganomicon)

2 cups cooked (& cooled) barley

1 cup cooked (& cooled) du Puy lentils (or other beans)

1/2 of a large fennel bulb, diced

1 small sweet onion, diced

1/2 of an English cucumber, seeded & diced

1 handful raisins

2 Tbs. minced fresh dill

1/2 tsp. allspice

1/2 tsp. black pepper

Good olive oil and red wine vinegar (in whatever proportions you prefer)– start with about 2 Tbs. vinegar and 1/4 cup oil.

Combine all the ingredients and mix with dressing. Let chill for at least one hour for optimal deliciousness. It’s even better the next day.

Sour Cherry Cornbread Cobbler (makes 4 -6 servings)

Filling:

2 cups lightly-sweetened pie cherries (sweetened however you prefer until palatable, but still tart)

2 small apples, peeled and grated

2 heaping Tbs. cornstarch

Squeeze of lemon juice

Biscuit topping:

2/3 cup cornmeal

1 1/3 cup Pamela’s gluten-free baking mix (or regular flour)

1 Tbs. baking powder

pinch of sea salt (add another if using flour)

1/2 sunflower oil

1/2 cup almond milk

1 spoonful coconut oil & 1 spoonful brown rice syrup, melted

1. Heat oven to 400 F. Grease a pan (a large loaf pan should be perfect for this amount).
2. Mix together the all of the filling ingredients and pour into the pan.
3. Mix together the dry ingredients for the biscuits. Drizzle in the oil and mix with a fork. Drizzle in the milk and stir until mixture just comes together.
4. Drop spoonfuls of dough on top of the cherry filling, more-or-less covering it. Brush or drizzle the top with the coconut oil/ brown rice syrup mixture.
5. Bake for about 20 – 30 minutes until the top is golden and crusty. Mmmmmm!

Mmmmmayo…

Memorial day served as a perfect bookend between spring and summer this year. The wind and drizzle have been replaced by gloriously warm sunny days. The absolute highlight of the long weekend was laying in the sun on our “porch” (roof) and blasting Bob Marley to drown out the abysmal musical taste of our frat-boy neighbors—a quintessentially summery activity. Of course summer also brings the urge to cook less, picnic more and feast on such delicious things as sandwiches, coleslaw, potato salad. And what do these beacons of summer have in common – mayonnaise, of course! I’ve never been a big fan of conventional mayo—the eggy aftertaste was always a bit too off-putting, but I do love just about everything you can make with it. Just about everywhere now you can find a couple of brands of vegan mayonnaise for sale, generally based on tofu. Veganaise, one of the most ubiquitous offering is really very good. I was doubtful that I could match its texture and flavor at home…but I had to try!

And, if I may toot my own horn *toot!*, I must say my mayo absolutely blew theirs out of the water. I can barely resist eating by the spoonful. Considering my success using blending silken tofu in my hollandaise sauce, I decided to take the same approach with TPC’s standard mayonnaise recipe. I blended it as smooth as possible to begin with and then also used my immersion blender when adding the oil to ensure silkiness throughout. I ended up needing to add significantly more tofu that I originally anticipated, based on my egg to tofu approximations in the hollandaise. I think the fact that mayonnaise using liquid oil instead of melted “butter,” which has much more of its own body as it cools probably accounts for this. Anyway, without further ado, here’s the recipe:

12 oz. (1 box) organic firm silken tofu

1 Tbs. water

3 Tbs. ume vinegar (If you’ve never heard of this stuff, try it immediately. Its salty, sour, fruitiness is unbelievably good in just about anything! )

1/2 tsp. prepared dijon mustard

1 cup organic sunflower oil (or other neutral-tasting oil)

 

1. Combine the tofu, water, vinegar and mustard in deep jar. Set on top of a damp towel (to keep the jar from sliding around when using the blender).
2. Blend with an immersion blender until as smooth as possible.
3. Dribble in the oil with your blender running.
4. Once all your oil has been added blend a few more second until perfectly smooth and glossy.
5. Add a little salt, to taste, if necessary.

Some ways to use your mayo:

• Combine with crumbled tofu, capers and mustard for “Egg” Salad
• Combine mashed chickpeas, diced celery and apples and curry powder for a fabulous sandwich filling
• Mix mayo and siracha sauce for homemade bahn mi or as a dip for veggies.
• Make vegan BLTs with temphe “bacon” (marinate with smoked paprika, maple syrup and soy sauce and saute with plenty of oil)
• Potato salad – nuff said
• Coleslaw (my favorite is green cabbage with sweet onion, red pepper, carrots & caraway seeds)

Excuse me while I go salivate over more ideas….

Hollandaze

As the weather has been decidedly northern European this past week (cold and drizzly), I fought the urge to simply hide under the covers and whipped up two of the richer sauces I’d been putting off during the warm spell: Hollandaise and Brown Sauce. Upon my first perusal of TPC, hollandaise made me nervous. After all, isn’t it supposed to be notoriously finicky, even with out substituting any of the ingredients? But, onward I pressed, in the name of (vegan) science. My bravery paid off—I was rewarded with a slightly obscene amount of smooth, rich, beautifully-emulsified egg and butter-free hollandaise.

Per TPC’s instructions, I began with 1/3 cup of cider vinegar. I boiled it with a few peppercorns and a pinch of saffron, for color (my addition), until reduced to 1/4 cup. In the finished sauce, I found the vinegar to be a bit too pungent. In the future, I would reduce the vinegar further or use fresh lemon juice instead. I decided to substitute blended organic firm silken tofu for the eggs in this recipe, since their role is largely textural. I used roughly 3 rounded tablespoons in place of every egg, or about 2/3 cup for the whole recipe. Since eggs expand when heated, it’s necessary to use a greater volume of tofu than egg called for in the original recipe, as it remains at a constant volume. I blended together the tofu, vinegar and saffron (the peppercorns were strained out) with my trusty immersion blender until silky smooth. I then began to drizzle in the melted butter (1 1/4 cup), which was actually Earth Balance in my case. I debated using the more traditional whisking method to incorporate the butter, but I wasn’t sure how well the tofu would act as an emulsifier, so I deciding to err on the side of blending the living &$*! out of it instead. While not included in TPC’s recipe, I’ve seen many other recipes include a bit of dry mustard to act as extra emulsifying insurance as well —something to keep in mind.

In this case, my ingredients and methodology all got along famously and finished with just a pinch of salt (since EB is already salted) and about a tablespoon of fresh lemon juice, my lovely sauce was ready to serve. I was shocked by how authentic the sauce looked, tasted and felt. The saffron provided a gentle yellow hue (less vibrant than an egg-based version, but still satisfyingly associative) and the flavor was virtually indistinguishable from a traditional hollandaise. I’d even go so far as to say I preferred the flavor of this sauce as it didn’t have that vaguely unpleasant overtly eggy aftertaste that is often present in a traditional hollandaise. Paired with toasted english muffins, tofu rounds sauteed in olive oil, wilted spinach and roasted tomatoes, my hollandaise completed a scrumptious dinner of Tofu Benedictine, so named for the Benedictine order,  one of the earliest proponents of vegetarianism in Europe. Last night, I spooned some of the leftover sauce onto a pile of steamed asparagus – eaten none-too-neatly with our fingers, it was absolutely delicious —easily the highlight of the meal.

A few days previously, inspired to use my chanterelle brown stock to make brown sauce, aka gravy, I decided to make a springtimey shepherd’s pie. The sauce began with a typical roux, cooked until golden brown, at which time you add the stock and cook until smooth and rich-tasting. I used 2 TBS oil to 3 TBS flour, but found the sauce a bit thin. For a thicker result, I would recommend a bit more roux, just keep the proportions of oil to flour the same. In my case, I stirred a couple of spoonfuls of mashed potatoes into the finished sauce to thicken it, which worked fine for this application but certainly resulted in a slightly more “rustic” result. I also added in about a cup of caramelized crimini mushrooms for good measure = good move. I boiled some russet potatoes until soft, mashed them (with a pastry blender, which worked remarkable well, if you don’t mind scorched knuckles), and stirred in a healthy dose of homemade raw oat-milk, Earth Balance and salt. The oatmilk was a revelation here; it’s rich neutral character paired perfectly with the potatoes. These were without a doubt the best mashed potatoes—ever. I also prepared a pan full of diced cauliflower, green beans, green peas and garbanzo beans seasoned with fresh thyme, salt and pepper. I poured the gravy over the veggies and topped with a (thick) layer of potatoes, dotted with a bit of extra EB. It baked for about one hour at 350 until golden on top and cooked through. It proved a wonderfully cosy dinner for a rainy evening, and the leftovers were just as good – at least so O tells me (they weren’t around for long).

Stay tuned for coming attractions: homemade vegan mayonnaise and tomato sauce, among other wonders…