The Healthy Cooking Coach

Pure Pet Treats

Your pets are what the eat
I know you’ve heard it a gazillion times and it’s as true for animals as it is for humans.  They’re designed for a certain kind of diet, certain kinds of food. Given the right food they’ll thrive. Given the wrong foods you can expect problems to develop over time.

Sophie (as a kitten)>>>
 
So what can you do?
Read the ingredient list for everything you buy for your pets. Can you identify the ingredients? Does the product contain a long list of ingredients? Does it include chemical names and numbers, artificial colorings and/or flavorings?  Does it contain “meal,”wheat, gluten, soy, or corn (all common allergens)? My suggestion: Choose products with the simplest and fewest ingredients as close to the way you’d find them in nature.

On the prowl
Ever since I acquired my first cat a little more than a year ago and then a second cat this summer, I’ve been on the lookout for pure (meaning 100% meat) treats. The pet treats at most of the local pet stores, particularly the chains, contain a dizzying array of junk unfit for a human, cat or dog’s digestive tract.
 
With the help of several great books on holistic pet care and the internet, I’ve found some companies whose products I feel good about giving my girls. After the product passes my ingredient test it has to pass their taste test, which isn’t always easy.
 
Halo Pet Products
Recently I found Halo, a new line of treats to try. Halo, Purely for Pets Inc. makes holistic natural dog and cat food and treats. They use real foods you can recognize and pronounce and human grade ingredients (a great sign!!). Their products are never recalled. They don’t add chemicals, artificial flavors, preservatives, by-products, or fillers.
http://www.halopets.com/
 
What I Like
Their 100% freeze-dried protein treats are promoted as suitable for both dogs and cats. They contain a single ingredient: salmon, beef, or chicken breast. That’s it. Nothing else added.
 
What the girls liked
Of the three flavors my two kitties preferred the salmon treats, beef treats, and chicken breast in that order. It took longer for them to really dig the chicken breast treats, perhaps because they had a more mild smell than the other two.
 
What I would change
I found the freeze-dried chunks of salmon, beef, and chicken too big for my cat and kitten. They’d be perfect for dogs, especially big dogs. Not that the cats couldn’t eat them, they could. The problem was that for my purposes I needed smaller, bit size (for cat) morsels for their daily Clicker Training. 

I train my two cats on an empty stomach (really it works!) I spend about 5 minutes once or twice a day giving a commands, clicking as their doing what I want, then giving a treat to reward each cat. I usually give them 5 or 6 treats per session. If the treats are too big, they take too long to eat, the cats forget what they’re being rewarded for, and they fill up too fast, crowding out their forthcoming meal. Btw: If you plan to do clicker training with an animal, you can't leave food out all day for them to graze on. They animals need two daily meals and you need to pick up any leftover food and put it away with an hour of setting it out. 

I would prefer Halo make separate treats for cats that are one-quarter the size of the current treats.They'd also work well for tiny dogs. I found the chicken breast treats the easiest to break up, although they still crumbled. I plan to suggest this to the company. Sure I could break them up  but it’s a) messy; b) not as convenient; and c) some of the chunks are more difficult to break, resulting in a lot of crumbs in the bottom of the container and on my fingers. Yes, they enjoy the crumbs but they don't work for training. 
 
Cats can be trained
Forget what you’ve ever heard about it being impossible to herd cats. Not only can you herd them, you can teach them to come when called or when you crook your finger, to hop up onto or "down" off of a chosen surface when commanded (a bed, a table, or whatever), to “sit” on command, and to move “back,” meaning step away from the door when you tell them to. My two kitties do all of those things! They know where I keep the treats, the sound of me opening the containers, and more.

Sheba, my friend Don's kitten (photo right)>>>>>
 
I taught my now adult cat “back,” when she was a kitten, before I knew about clicker training. She would come to the door to greet me when I came home or be sitting there waiting for me when I put my key in the door. I usually had a lot of things to bring into the house and I didn’t want my indoor only kitty getting out. So I trained her to heed the word “back,” when I came in the door, gave the command, and pushed my insulated totes, grocery bags, boxes or cooler toward her. She learned it fairly quickly and we never had and escape incidents. My kitten has now learned it as well. That means they don’t charge the door even when I open it wide to wheel in boxes, coolers or laundry baskets. Both kitties also know what "off" means (as in OFF the table!) and that if they get on the table and hear may say THE word, they fly off the table.
 
There are many more things you can teach a cat. Some people even teach them how to use a (human) toilet in lieu of a littler box. Seriously! I don’t have rare cats. You can teach your cats to do practical and fun things. My dear friend Don has also been successful with clicker training his cat and kitten. It’s not only impressive but fun to watch the cats respond so well to single word commands and enjoy doing it. 
 
To learn more about clicker training, click here. So far my two favorite books on the topic are Getting Started with Clicker Training for Cats by Karen Pryor and Cat Training in 10 Minutes (a day) by Miriam Fields-Babineau. Clicker Training for Clever Cats: Learning Can Be Fun! by Martina Braun looks interesting but I haven’t read it yet,
 
Shake it on
Halo, Purely for Pets Inc. also makes a shaker bottle of powdered freeze-dried salmon, called Dinner Party Salmon, and one of powdered, dehydrated chicken breast, sold as Dinner Party Chicken.  These products are designed to improve the taste and nutritional value of your pet’s meals.  For example, if your cat or dog isn’t fond of leftovers (canned food that sat in the fridge all day or overnight), you can sprinkle this on top of his/her food to add an attractive smell and taste.
 
Besides salmon or chicken, these two products contain dried kelp, dried celery powder, dried carrot powder, ascorbic acid (Vitamin C), dried garlic powder, dried rosemary powder and dried tomato powder––all real foods and recognizable.
 
I liked the purity of ingredients here but my cats weren’t as wild about these as the chunks of freeze-dried fish, chicken, or beef. They preferred the crumbs in the bottom of the pet treat containers. Of the two cats, my kitten liked these powders better than my adult cat.
 
Other Halo products
Halo also makes canned cat food sold as “Spot’s Stew,” and dry foods “For Indoor Cats” and “For Sensitive Cats.” These products are high in protein,  low in carbs, made without corn, wheat, or gluten, free of rendered animal products, and free of artificial flavorings, and colorings. Their dog foods are made from quality ingredients although they do contain grain (non-allergenic grains), which I don’t recommend.
 
What did the girls think?
I tried giving the Halo canned cat food to my kitties but they just wouldn’t have any of it. It had a consistency like stew, more wet and soupy then their usual canned food. It also contained vegetable bits, which they’re not accustomed to eating, so they vetoed it!
 
A note from the company
When I talked to David Yaskulka, vice president of marketing communications for
HALO, Purely for Pets, he said “if you read the online reviews for Halo Spot’s Stew for cats (the recipe that launched our company), they are kind of ‘all or nothing.’ Some equate the experience to trying to get your kids to eat grilled chicken and steamed vegetables (when they are really lobbying for a Happy Meal). So about 20% of consumers just can’t get their cats to eat it. Some eat it, but literally leave over the vegetables. But for regular users, the ratings go through the roof.”
 
My final verdict & caveat
I recommend Halo pet treats, particularly for dogs. If you use  them for cats, be ready to break them into tinier more manageable morsels. 

I don’t recommend their canned food because of the added vegetables. From what I've read I don't think they belong in a cats diet except for the possible exception of small amounts of kitty grass. Nor do I recommend Halo's dry cat food because it contains, in addition to vegetables, oats, barley, peas, pea fiber, flax seeds, and inulin, ingredients that lower the total protein content of the food and pose problems for a cat’s purely carnivorous gut. 

If you're looking for gently eye drops or ear drops with safe and effective herbs, Halo makes these using some of the same ingredients I would use if I were buying such products for myself in a natural foods store. 

Special offer!
Here are two different $5 coupons (one for Halo’s web store, one for anywhere offline that Halo products are sold): 
1. For the $5 coupon code for the Halo web store GO TO www.halopets.com,  buy at least $5 of merchandise. AFTER you’ve entered your credit card number, you’ll see a confirmation screen with a “coupon code” (NOT a gift certificate code) field. Type in “ChefRachel” (without the quote marks) as your coupon code. Coupon expires 11/20/2010. 

2.  You can also go to www.halopets.com and sign up for their free holistic pet care newsletter. Upon subscribing, you will receive a link to print a $5 store coupon, good anywhere offline that Halo is sold.

Keep checking back to read more reviews of healthy products for cats, dogs, and their people.

Dairy Free Coconut Milk Kefir

Kefir
Kefir (pronounced kef-EER) is an ancient cultured, enzyme rich beverage made from animal milks that contains the friendly probiotic bacteria found in yogurt as well as beneficial yeasts that help to improve the health on intestinal flora. Think of it as drinkable yogurt. It has a tangier taste than yogurt and a thinner consistency. You can drink it plain, season it with spices, or used to make salad dressings, uncooked soups, or fruit smoothies.

Non dairy cultures
There’s something about the tangy taste and creamy texture of yogurt, sour cream, and other cultured milk products that people often miss when they go dairy free. Until recently your only options were various soy-milk based yogurt- and kefir-like products that missed the mark. They tasted beany, they had a lumpy or goopy texture, or they required so much sugar to disguise their leguminous nature that they tasted funny. Then there was the digestive distress that many people experienced when they ate soy-based products. Then the concerns about the adverse effects of liberal consumption of soy in non-traditional preparations and how this might affect thyroid health.

Enter coconut milk
Coconut has been making headlines over the last few years. Coconut products contains monolaurin, a fatty acid found in human mother’s milk, which has proven antiviral, antibacterial, and fungal properties that support natural immunity. It has a creamy taste and texture that’s similar to cream (with half the fat and calories) or milk (when diluted). It tastes on the flavor of what you mix it with, making it ideal for both sweet and savory recipes.

Turtle Mountain, makers of Purely Decadent Non Dairy Frozen Dessert made with coconut milk (a great product and a huge improvement over soy-based ice cream alternatives) have been coming out with a steady stream of other coconut milk products, from a drinkable less calorie dense milk alternative to a line of coconut milk yogurt and kefir in a rainbow of flavors.

Vanila Coconut Milk "Ice Cream" >>>

Coconut milk kefir
So Delicious Coconut Milk Kefir comes in original (plain), vanilla, and strawberry. They range in sugar content from 3 grams of sugar per cup for plain to 11 grams of sugar per cup for strawberry, and 12 grams for vanilla. For more on the nutritional composition, click here for original, strawberry, or vanilla.

What’s in in for you?
It’s formulated with 10 active & live cultures
It’s soy free & dairy free
It’s a good source of calcium and magnesium
It’s rich in medium chain fatty acids

What I liked
I tried all three flavors and thought they tasted good. I like that people on dairy free diets now have an alternative to soy-based milk, yogurt, and kefir products. I liked the slightly tangy flavor of these products. I thought even the sweetened flavors were mildly sweet without being overly sweet.Of all three flavors  I prefer the plain (lowest in sugar of all three). I thought the strawberry one tasted like liquid strawberry yogurt. The vanilla tasted vanilla-y.

Both the strawberry and vanilla kefir are sweetened with cane sugar. I’d rather buy plain; however, I realize that many people are accustomed to buying already flavored and sweetened products. I’ve heard people complain that they or their kids don’t like plain yogurt or kefir. Me? I’d rather have it plain. I love the flavor of plain full fat yogur or Greek yogurt with nothing added. If I want to sweeten it I’d rather do it myself with fresh or frozen fruit with or without a little bit of pure stevia extract powder or liquid or mix in one of my delicious fruit sauces (click here or here for recipes). But I’m not your average shopper.

What I missed
I missed was the rich taste of cow and goat milk products that have more fat and the indescribable flavor, body, and mouthfeel that protein adds. Even though coconut milk on its own has a composition more like half and half than milk, the coconut milk kefir, coconut yogurts, and Turtle Mountains So Delicious cartons of coconut milk have been diluted to give them a more milky consistency and a composition more like low-fat milk. Because coconut milk is vanishingly low in protein, diluted milk, yogurt, and kefir made form it also lack the protein of cow’s milk. One cup of coconut milk kefir provides only 1 gram of protein.

If you plan to make smoothies with coconut milk kefir and you want to use them to replace meals, I recommend that you add a generous scoop of protein powder to the mixture. If you do dairy, try plain or vanilla whey protein or goatean (goat milk protein). If you don't do dairy, try egg white protein or hemp protein. I tried a sample of pea protein and thougth it tasted beany, so I don't recommend that!

Strawberry Coconut Milk Kefir Frozen Dessert done churning >>>

What I tried
Since I had three quarts of coconut kefir and I wasn’t drinking them up fast enough, I decided to make a couple of batches of my coconut  milk Ice Dream (like ice cream but made with coconut milk instead of milk and cream). I thought the kefir would add a frozen yogurt like flavor, which it did.

The coconut milk ice cream market
When I began creating and testing recipes for my coconut frozen dessert book, there were not commercial coconut milk products on the market. Now there are several well known brands and lesser known ones making their mark. Still I prefer making my frozen desserts at home using a mix of honey or agave nectar and stevia (to reduce total sugar calories). I prefer to use honey however I added the option of agave nectar in the recipes in my new book to accommodate strict vegans, who avoid honey because they consider it an animal product.

Homemade Strawberry Coconut Kefir Frozen Dessert >>>>

So here you have it, a frozen yogurt like recipe using So Delicious Coconut Milk Kefir.
Because coconut milk kefir is so low in fat, I combined it with full fat coconut milk to prevent it from turning out like ice milk and freezing up to an icy block when placed in the freezer. Make sure the coconut milk you buy contains at least 10 grams of fat per 2 ounces, which is per 1/4 cup). You can use Thai Kitchen, Whole Foods Brand, or something from an Asian market. I like to buy brands that don’t contain sulfites (aka potassium metabisulfite), which some people are very allergic too.

Cinnamon Vanilla Coconut Kefir Frozen Dessert I made >>>

I thought the frozen desserts came out good, albeit lower in fat and not as smooth creamy as my usual coconut milk ice cream. For the best texture serve the dessert right from the ice cream maker. If you do have leftovers to freeze, divide them between small containers, seal tightly, and give them a good 15 to 20 minutes to soften at room temperature before serving to make them scoopable.

FYI: I do not make or market coconut milk kefir or any commercial coconut milk frozen desserts. I have no affiliation with the company. I simply tested samples of the product and wrote about them on my blog. The recipes from my coconut milk frozen dessert book were my own creation. I concocted them several years before anyone came out with any commercial coconut milk frozen desserts. I have nothing to do with the ones on the market.

If you are having trouble locating them, contact the company directly to find out what stores in your area carry it.

Strawberry Coconut Kefir Frozen Dessert

Hands-on: 25 minutes/ Churning: 20 to 25 minutes/Yield: 4 1/2- 5 1/2 cups; 8 servings

I used a combination of Strawberry Coconut Kefir, full fat coconut milk, fresh strawberries, honey, and stevia here. If you decide to use Original (plain) or Vanilla coconut Kefir, you may wish to double the amount of strawberries and increase the sweetener (if using plain). I liked this with Hot Fudge Sauce. You can check out that recipe on My YouTube channel.

FYI: Did you ever wonder what it means to hull strawberries? Simply cut out the stem with a small, sharp paring knife. Mystery solved.

Ingredients:
1 1/3 cup unsweetened, preservative-free coconut milk (regular, not lite!), divided
2 teaspoons unflavored gelatin or 3/4 teaspoon agar agar powder (not flakes)
2 tablespoons honey or agavé nectar, additional 1 to 2 tablespoons as needed
1/8 teaspoon finely ground, unrefined sea salt
1 2/3 cups Strawberry Coconut Kefir (see variations below)
1 heaping cup fresh strawberries, rinsed, drained, hulled, and sliced
1/4 teaspoon pure stevia extract powder or clear stevia extract in the recipe above.
1 1/2 teaspoons pure vanilla extract or alcohol-free vanilla flavoring

1. Add 1/3 cup coconut milk to a small saucepan. Slowly sprinkle with gelatin or agar agar powder. Let stand for 2 minutes until it softens and dry spots disappear. Warm over medium-low heat, without stirring, until gelatin or agar agar dissolves. Scrape the mixture into a blender, Vita-Mix, or food processor. Add the honey or agave nectar and sea salt. Cover and process until smooth. Add reserved 1 cup coconut milk. Pour into a bowl and set aside.

2. Purée the Strawberry Coconut Kefir and fresh strawberries in a blender, food processor, or Vita-Mix. Combine this with the gelatin-coconut milk-honey mixture. Taste, add the stevia. Blend until smooth, stopping to scrape the sides with a spatula. For a sweeter taste, add additional honey or agave nectar 1 tablespoon at a time or stevia 1/8 teaspoon at a time. Blend, taste, and repeat if needed.

3. Pour into one or more wide mouth jars. Cover and refrigerate for at least 6 hours before churning or cool the mixture more quickly using an ice bath. If you have an electric ice cream maker with its own refrigerant, you can churn the mixture right away. Don’t try to churn the unchilled mixture in an ice cream maker with a sealed in coolant or the canister will melt before the “ice cream” freezes.

4. Scrape the chilled custard into the canister of your ice cream maker. Churn according to the manufacturer’s instructions. Serve immediately or spoon into several 8- to 16-ounce freezer-safe containers. Cover and freeze for 3 or more hours for a firmer texture.

5.  Soften solidly frozen dessert by placing it in the refrigerator for 30 to 45 minutes or on the counter for 15 to 30 minutes before serving.

Variations:

*  For a richer flavor, replace coconut milk with coconut cream: To make this, refrigerate 3 cans of coconut milk for at least 12 hours. You may not need all three but chill them all just in case. When you open the cans, scoop out and use the thick mixture that settles on top, reserving the coconut water for drinking or making smoothies.

*  If using Original (plain) Coconut Milk Kefir above: Increase strawberries to 2 cupfuls, replace coconut milk with coconut cream, and use 1/3 to 1/2 cup honey or agave nectar plus 1/4 to 1/2 teaspoon pure stevia extract powder or liquid. Start with the low end for both sweeteners, and then add more only as needed and in tiny amounts.

Source: Recipe modified from The Ice Dream Cookbook: Dairy Free Ice Cream Alternatives with Gluten Free Cookies, Compotes and Sauces. Click here to order and receive prompt shipment.

Make your own Mocha Mask

If you’ve been reading my blog or cookbooks, listening to me on radio interviews, or attending my cooking classes you know I like wholesome foods with the simplest and fewest ingredients as close to the way you’d find them in nature as possible. I prefer skin care products that fit the same description. So I was excited to try some of the recipes for homemade skin care products in the December/January 2009 issue of Herb Companion in the article, “Chocolate: Eat, Wear, Rub In” by Janice Cox, the author Natural Beauty at Home, Natural Beauty for all Seasons and Natural Beauty from the Garden. Click here for more about these books.

I was attracted to recipe for a facial mask because it sounded so much more interesting than the French Green Clay masks I’ve applied in the past. The ingredients sounded so much more appetizing (cocoa, coffee, milk…. or coconut milk vs. well, mud!) It comes out the consistency of chocolate frosting. It smells delicious and it makes my face feel incredibly soft and smooth.

Make a mask in minutes
Making your own facial mask is easy, inexpensive, and a great way to beautify your complexion. Antioxidents in the coffee and cocoa will work their magic in as little as 15 minutes. While your face is basking in the mocha mixture you can be cooking, cleaning, reading a good book, or catching up on emails.

I’ve made the recipe (below) at least half a dozen times and shared it with a few friends. I gave it to one of them as a gift, packed into a small jar with a ribbon and  note. I’m thinking of making a monstrous batch to divvy up between my closest girlfriends for Christmas this year.

Savvy substitutions
I’m all about substitutions. Since I don’t keep cow’s milk in the house I’ve tried the recipe with almond milk, coconut milk, yogurt (which I occasionally buy), and more recently with plain coconut kefir.

Although you can substitute instant coffee (don’t forget to powder it in a coffee grinder or mortar before adding it the cocoa powder) I think freshly ground coffee produces more benefits and much better results, particularly if you get Nutri Café coffee beans made by EnerHealth Botanicals. These organic, fair trade coffee beans are infused with antioxidant-rich herbal extracts, including reishi mushroom. The coffee feels great on on my face and it also tastes great brewed like regular coffee and used in my popular Coffee Ice Dream Recipe, which you can view on YouTube. Marvelous mix-ins
I  love taking a master recipe (whether for food for facials) and adding my own variations on the basic theme. To this recipe I’ve added dried, powdered rosemary (an exceptional anti-oxidant and very fresh if you dry it yourself), locally produced raw honey (antibacterial), oil of lavender (soothing and healing), black seed oil (a healing product with thousands of years of use as medicine).I rarely add all of these things at once, usually just one or two at a time. Check the variations below for suggested amounts.

To learn more about Black Seed Oil (not to be confused with flax seed oil!), you can check out the article I wrote for the Oct/Nov 2003 issue of Herb Companion, The Treasure of Black Cumin: One of Life’s Tiny Treasures.

Caution
When removing the mask, don’t rub. Place a washcloth saturated with warm water over your face to gently loosen the mask. Lift it off, and repeat several times. You can splash your face with water, then gently wipe away the remaining residue. Or, wash the mask off in the shower, then wipe down the walls with a cloth.

Frightened by cocoa face
The first time I made this mask, I frightened my kitten Sophie, now a full grown cat. I came out of the bathroom with my face covered in the coffee-cocoa paste. She was perched at the top of the staircase and gave me a surprised look when I met her face to face on my way downstairs. She recoiled in shock!

It took a minute for me to reassure her, “It’s me! It’s me, baby!” She came closer, curiously sniffed my face and then relaxed about it. Nearly 9 months later I’m still making and wearing the Mocha Mask. Sophie no longer frets when she she’s me in my mask. My second kitten, Lilley, would probably love to lick the frosting like mix off my face, but I don’t let her!

So here’s the recipe you’ve been waiting for.

Mocha Facial Mask

Yield: 4 to 6 applications*

Note: The recipe says it make 4 ounces, enough for 1 application; but I find it makes enough for at least 4 to 6 applications. I modified the instructions and added several variations to make the recipe dairy free for those who want that and to add additional herbs.

Facial masks are a great way to deep cleanse your skin so that it will work more efficiently. Plus, clean skin holds more moisture and looks brighter. The milk and espresso contain natural food acids that help rid your skin of surface debris and dead skin cells, while the chocolate or cocoa powder helps condition and soothe your complexion. Use weekly to wake up a dull complexion!

Ingredients
4 tablespoons finely ground espresso or coffee (I like Nutri Café by EnerHealth Botanicals)
4 tablespoons unsweetened cocoa powder (sift if lumpy)
8 tablespoons whole milk (see dairy-free variations below)

1. Mix the finely ground coffee or espresso and cocoa powder in a small jar or ramekin until smooth. Made to this point this would make a great gift spooned into a pretty jar with a ribbon and a label or card attached with mixing instructions.

2. To make the mask, add the milk or milk alternative and mix to make a smooth paste. Note: If you don’t want to make the facial and apply it every day, you can mix 1/3 to 1/2 of the powder in a small custard cup, adding enough milk or milk alternative to make a smooth paste.Cover and refrigerate the unused portion. Allow it to come to room temp before applying on subsequent days.

3. Spread the paste over a clean face and neck, avoiding the eye and mouth area.

4. Let sit for 15 minutes and rinse well with warm water.

My variations:

* Dairy-Free Mocha Mask: Replaced whole milk with almond milk, premium coconut milk, plain coconut milk kefir, goat yogurt, and cow’s milk yogurt; if using yogurt use slightly less than the amount called for here, then add a little water to thin the mixture.

* Herbal additions: When adding the milk or milk alternative to the recipe above, for a full batch, add one or more of the following ingredients:
––1 teaspoon dried, powdered rosemary
––8 to 10 drops lavender essential oil
––2 teaspoons black seed oil (not to be confused with flax seed oil!)
––2 teaspoons raw honey

Note: If making a half batch, use half as much of any of these extra ingredients.

Source for the master recipe above: Janice Cox is the author of Natural Beauty at Home, Natural Beauty for All Seasons and Natural Beauty from the Garden, all published by Henry Holt and Company (New York). For more recipes and ideas, visit the author here.

For more cocoa-based recipes from Body & Soul: Chocolate Spa Treatments, click here. You’ll find a Hot Cocoa Bath, Cocoa Mint Foot Scrub, Chocolate Massage Butter, Chocolate Lip Balm, and more.

Dairy Free Coffee Ice Cream

I don’t have a regular coffee habit, never have, probably never will. For more on this you can read my previous post, “Confessions of a Reluctant Coffee Drinker.”  I will admit that in the last few years I’ve realized just how much I enjoy the occasion cup of organic, fair trade, herb infused coffee laced with coconut milk and a dash of plain or vanilla-flavored stevia liquid and the way it works its magic on my mood, my mental powers, and my alertness even if I’ve had a short night of sleep. If I have a long drive or a very rigorous day ahead, coffee is my drug of choice. I’d rather have coffee than an accident!  I finally understand why so many people drink coffee on a daily basis, even if I don’t do it that often!

Benefits of Coffee
“Want a drug that could lower your risk of diabetes, Parkinson's disease, and colon cancer? That could lift your mood and treat headaches? That could lower your risk of cavities? If it sounds too good to be true, think again. Coffee, the much maligned but undoubtedly beloved beverage, just made headlines for possibly cutting the risk of the latest disease epidemic, type 2 diabetes.

“…At least six studies indicate that people who drink coffee on a regular basis are up to 80% less likely to develop Parkinson's, with three showing the more they drink, the lower the risk. Other research shows that compared to not drinking coffee, at least two cups daily can translate to a 25% reduced risk of colon cancer, an 80% drop in liver cirrhosis risk, and nearly half the risk of gallstones.” For the rest of the story click here”

According to Healthcastl.com Coffee is the number one source of antioxidants in the American diet. “Antioxidants are substances or nutrients in foods that can prevent or slow oxidative damage to our body. When our cells utilize oxygen, they naturally produce free radicals (by-products) which can cause damage to other cells. Antioxidants act as ‘free radical scavengers’ and hence prevent and repair damage inflicted by these free radicals. Fruits and vegetables are hailed as the richest sources of antioxidants, but this study shows that coffee is the main source from which most Americans get their antioxidants. Both caffeinated and decaffeinated coffee appear to provide similar amounts of antioxidants.

Coffee upgrade
I realize you probably don’t need encouragement to drink coffee, especially if you already do it. But you might need encouragement to upgrade to a higher octane coffee that’s grown organically grown without harmful chemicals, fairly traded (read: humane and eco friendly). My favorite brew Nutri Cafe contains the additional benefit of herbal extracts, including reishi mushroom, that can reduce the stress caffeine may exert on your body, boost your immunity, and improve your daily performance. You can't taste the reishi or any of the herbs, although you may notice that this coffee tastes better than most. I've used it in recipes in cooking classes and demos and no one knows about the added herbs. They do comment that the dessert tastes extraordinarily good, even if they don't normally like coffee or coffee ice cream.

Frozen coffee
You know to store your coffee beans in the fridge or freezer, right? Do you know how good that coffee can taste turned into dessert? You might also need encouragement to use this coffee in your frozen desserts as opposed to serving it with dessert.

This dessert has won accolades among health-oriented folks and mainstream people whether I served it straight from the machine, from cartons in my freezer, as Ice Dream Pie with a gluten free cookie crust, or as popsicles coated with homemade Magic Shell. For more dairy free frozen dessert and sauce recipes consult The Ice Dream Cookbook: Dairy Free Ice Cream Alternatives with Gluten Free Cookies, Compotes, and Sauces).

If you want updates when I post new recipes, you can subscribe to my blog (see button on the left side of this page). You can also subscribe to My YouTube Channel to receive updates when I post new videos.

      

Coffee Ice Dream

Hands-on: 30 minutes/Churning: 20 to 25 minutes/Yield: 5 to 6 cups; 8 servings   

Coffee and coconut milk team up to make a rich and robust antioxidant-rich dessert.  Eat it early in the day if caffeine keeps you awake at night.  Try it with Caramel, Chocolate,or Fudge Sauce, with or without a garnish of berries or served over a fresh fruit salad.  Chocolate chips, chunks of bittersweet dark chocolate, or cocoa nibs can be added during the last few minutes of churning or sprinkled on at the table.

Note: For best results, use dark-roasted coffee beans to make the coffee for this recipe. Medium-roasted beans won’t provide the same intensity of flavor. FYI: The addition of liqueur will help make the Ice Dream softer and easier to scoop even after weeks in the freezer; it will also make it easier to slice when used to make Ice Dream Pie.

Ingredients:
1 cup brewed dark roast coffee (made double strength); my favorite coffee
2 teaspoons unflavored gelatin or 3/4 teaspoon agar agar powder (not the flakes)
3 cups unsweetened coconut milk (regular, not lite)
1/3 cup honey (my favorite) or agavé nectar (for vegans); additional 1 to 3 tablespoons as needed
1/2 teaspoon pure stevia extract powder or 1 teaspoon clear stevia extract liquid
1/8 teaspoon finely ground unrefined sea salt
1 teaspoon pure vanilla extract or alcohol-free vanilla flavoring
2 tablespoons light rum, brandy, Kahlua or cognac, optional

1. Simmer the coffee in a saucepan until it reduces to 1/2 cup. Slowly sprinkle with gelatin or agar agar powder. Let stand for 2 minutes until it softens and dry spots disappear. Warm over medium-low heat, without stirring, until gelatin or agar agar dissolves. Scrape the mixture into a blender, Vita-Mix, or food processor. Cover and blend until smooth. Add the honey, sea salt and stevia. Blend.

2.  Add the coconut milk, vanilla, and optional liqueur. Blend. For a sweeter taste, add an additional 1/8 teaspoon stevia and/or 1 tablespoon maple syrup or honey. Blend, taste, and repeat if needed.
3.  Pour into one or more wide mouth jars. Cover and chill for at least 6 hours before churning or use
an ice bath to chill faster.

4. Scrape the chilled custard into the canister of your ice cream maker. Churn according to the manufacturer’s instructions.

5.  Serve immediately or spoon into several 8- to 16-ounce freezer-safe containers. Cover and freeze for 3 or more hours for a firmer texture.

6.  Soften solidly frozen dessert by placing it in the refrigerator for 30 to 45 minutes or on the counter for 15 to 30 minutes before serving.

1 serving (regular): 215 calories, 2 grams protein, 18 grams carbohydrate, 15 grams fat, 75 milligrams sodium

1 serving (half lite): 163 calories, 1 grams protein, 16 grams carbohydrate, 10 grams fat, 61 milligrams sodium

Variations:

*  Mexican Coffee Ice Dream: In step #3, add 1/2 teaspoon ground cinnamon and 1/4 teaspoon ground nutmeg.

*  Mocha Ice Dream: In step #3, add 1 tablespoon unsweetened cocoa powder.  If desired, replace light rum, brandy, or cognac, with chocolate liqueur or Kahlứa (coffee liqueur).

*  Coffee Chocolate Chip Ice Dream: Coarsely chop 1 cup dairy-free or bittersweet chocolate chips (unless using mini chocolate chips) or cut a 4-ounce bar of bittersweet dark chocolate (70 to 73% cocoa content) into 1/4-inch pieces (about 1/4 to 1/2 the size of regular chips). When Ice Dream reaches the soft-serve stage, add the chocolate bits and churn for 1 or 2 more minutes or fold them into the frozen Ice Dream as you remove it from the machine.

*  Lite Coffee Ice Dream: Replace half of the coconut milk with lite (reduced fat) coconut milk. Alternatively, use 100% lite coconut milk, but plan to use the batch immediately or within 24 hours before it becomes hard and icy.

*  Coffee Ice Dream Pops: You don't need an ice cream maker for this. At the end of step #2 above, instead of chilling the mixture, pour it into popsicle molds, add the covers w/sticks and freeze until firm. Run popsicles molds under warm water to release, then coat with homeamde Magic Shell.

Source: The Ice Dream Cookbook: Dairy-Free Ice Cream Alternatives with Gluten-Free Cookies, Compotes & Sauces by Rachel Albert-Matesz (Planetary Press, 2008).

Note: Special thanks to Sunwest Appliance Distributing in Tempe, AZ, for allowing us to tape the video above in their Viking Showroom Kitchen. If you would like to rent their space for a special event, you can contact them via their website.

Stay Cool Desserts

When I think of summer I think of the cool dishes that make summertime meals so refreshingly satisfying––salads of every creation, chilled soups, blanched veggies with dips, salsa, cool drinks, like stevia sweetened lemonade and herbal sun tea, and juicy fruits. I think of frozen desserts as the epitome of summertime desserts. Nothing says fun like ice cream, the symbol of warm weather refreshment and birthday parties (along with cake). A simple scoop goes with just about anything from cookies, cakes, and brownies to fruit compotes, crisps, and poached fruits to fruit salads, and sauces.

Going dairy free? Reducing your sugar intake?
If you or your loved ones need to avoid dairy products, soy, refined sugar and artificial colorings and flavoring, or you don’t care for the aftertaste of soy or rice based frozen desserts, you may wonder what you can eat when everyone around you is indulging in their favorite frozen treats.

The good news is that you can still enjoy the silky smooth texture of freshly churned ice cream, the nostalgia of sucking on popsicles, and the satisfaction of sharing chocolate or caramel covered treats with your family and friends.

Scrumptious substitutions
With a little ingenuity, you can enjoy the scrumptious sweets of summer. Your secret weapon will be an arsenal of remakes of your family’s favorite recipes using wholesome, natural ingredients in innovative ways.

Coconut milk can stand in for milk and cream to make nondairy forms of familiar frozen desserts. Unsweetened cocoa powder and unsweetened baker’s chocolate can stand in for sweetened chocolate in less refined versions of the sauces and popsicles you’ve known and loved. Vine ripened fruits can yield delectable sauces that rival store bought varieties. Honey (or agave  nectar if you’re vegan) –––with or without the addition of a little bit of stevia extract powder or liquid––can replace refined sugar.

Beyond stevia stereotypes
If you haven’t liked stevia in the past, give it another try measured meticulously and used judiciously in combination with a little bit of honey or agave nectar. I’ve watched people change their minds about it for the better with my recipes.

Conventional eaters accustomed to sugar sweetened treats have sampled many of my dessert recipes and said that they tasted better than conventional ice cream, blondies, and sauces. So don’t be shy, give my recipes and techniques a try.

How to convert from sugar to honey or stevia
My Ice Dream Cookbook contains a chart that shows you how to convert recipes from sugar to honey (or agave  nectar if you’re vegan) and then how to cut the amount of honey in half and supplement with trace amounts of stevia to reduce total sugar calories.

If you haven’t already acquired a copy of my this one-of-a-kind, first-of-it’s kind book, The Ice Dream Cookbook: Dairy Free Ice Cream Alternatives with Gluten Free Cookies, Compotes and Sauces You can order it from Planetary Press.

Here’s a sample of one of the recipes from my new book that uses juicy summer berries. For additional recipes, check the side bar of my blog and the reviews posted here.

Strawberry Ice Dream

Hands-on: 25 minutes/ Churning: 20 to 25 minutes/Yield: 4 1/2- 5 1/2 cups; 8 servings

Look for small, preferably organic, strawberries grown in your state, region, or bio-region. They should have dark red skins with moist green leaves and stems, and should smell sweetly aromatic.  Avoid berries with white or green shoulders and wilted leaves; they were picked long ago and far away, before they were fully ripened.  

For a special treat, top this Ice Dream with Hot Fudge or Chocolate Sauce, or layer a scoopful over my Gluten-Free Brownies or Chocolate Chip Blondies, or arrange it next to a scoop of Dark Chocolate, Chocolate Hazelnut, Blueberry, Peach, or Vanilla Ice Dream (see index of The Ice Dream Cookbook for recipes).

FYI: Did you ever wonder what it means to hull strawberries? Simply cut out the stem with a small, sharp paring knife. Mystery solved.

Ingredients:
2 cups unsweetened, preservative-free coconut milk (regular, not lite!), divided
2 teaspoons unflavored gelatin or 3/4 teaspoon agar agar powder (not flakes)
1/3 cup honey or agavé nectar, additional 1 to 2 tablespoons as needed
1/8 teaspoon finely ground, unrefined sea salt
3 heaping cups fresh strawberries, rinsed, drained, and hulled (see notes above)
1/4 to 1/2 teaspoon pure stevia extract powder or clear stevia extract in the recipe above.
1 1/2 teaspoons pure vanilla extract or alcohol-free vanilla flavoring

1. Add 1/3 cup coconut milk to a small saucepan. Slowly sprinkle with gelatin or agar agar powder. Let stand for 2 minutes until it softens and dry spots disappear. Warm over medium-low heat, without stirring, until gelatin or agar agar dissolves. Scrape the mixture into a blender, Vita-Mix, or food processor. Add 1/3 cup honey and sea salt. Cover and process until smooth. Pour into a small bowl and set aside.

2. Purée the strawberries in a blender, food processor, or Vita-Mix. You should have about 2 cups purée. Combine this with the gelatin mixture, remaining coconut milk, stevia, and vanilla. Blend until smooth, stopping to scrape the sides with a spatula. For a sweeter taste, add additional honey or agave nectar 1 tablespoon at a time or stevia 1/8 teaspoon at a time. Blend, taste, and repeat if needed.

3. Pour into one or more wide mouth jars. Cover and refrigerate for at least 6 hours before churning or cool the mixture more quickly using an ice bath.

4. Scrape the chilled custard into the canister of your ice cream maker. Churn according to the manufacturer’s instructions. Serve immediately or spoon into several 8- to 16-ounce freezer-safe containers. Cover and freeze for 3 or more hours for a firmer texture.

5. Soften solidly frozen dessert by placing it in the refrigerator for 30 to 45 minutes or on the counter for 15 to 30 minutes before serving.

Variations:

*  Lite Strawberry Ice Dream: Replace half of the coconut milk with lite (reduced fat) coconut milk. Plan to use it within 36 hours before it becomes hard and icy.

*  If you don’t have stevia: Use 1/3 to 1/2 cup honey or agavé nectar in the recipe above.

For the Hot Fudge Sauce, stay tuned. I’ll post it next week.

Source: The Ice Dream Cookbook: Dairy Free Ice Cream Alternatives with Gluten Free Cookies, Compotes and Sauces. Click here to order and receive prompt shipment.

Mild or Spicy Peanut Sauce

Do you like peanuts, peanut butter, garlic, hot pepper, creamy sauces, dips, and salad dressings, Asian flavors? Are you looking for ways to make vegetables more appealing to your family and friends? If so, you’re in luck!

The dip
Today I’m going to show you how to make a delicious, low-fat, dairy-free, dip and salad dressing using natural peanut butter. You can make it mild or spicy, thick or thin. I like to serve it with parboiled vegetables, raw celery and jicama sticks, or over a tossed green salad or a main course salad that includes chicken breast, pork, or beef.

Kids love it
 I’ve watched picky kids take second helpings of vegetables when offered this sauce. It was a huge hit when I taught 4th, 5th, and 6th graders at a local elementary school how to make it. They helped measure our the ingredients and they did all the mixing. They couldn’t get over how good peanut butter tasted with garlic and pepper and how good it tasted with vegetables.

Parboil veggies instead of steaming or serving them raw
Check out my blog post on parboiling/blanching vegetables for the best preparation method. (It beats serving broccoli, cauliflower, and carrots raw. It makes vegetable tender, tasty, and digestible. It preserves more of their brilliant colors than steaming. It makes more of the nutrients available for absorption than when they veggies are raw. It makes the veggies more tender, tasty, and digestible and the leftovers look and taste just as good the next day.

The veggies on the dip try on the right were blanched. Photo from the cover of The Garden of Eating: A Produce Dominated Diet & Cookbook (Planetary Press, 2004) >>>>>

 The idea
I got the idea for this dip recipe many years ago from a book called Flat Breads & Flavors by Naomi Duguid and Jeffry Alford. Their recipe called for Cayenne pepper (a whole teaspoon of it). I prefer making it with ground chipotlé (smoked dried jalapeno pepper powder) and using less of it since not everyone likes HOT stuff. I tripled the amount of garlic. I added the option of different kinds of vinegar or replacing the vinegar with lime or orange juice. I also increased the scallions, because I love the flavor and texture they add, and offered the option of using chopped cilantro instead of scallions.

Allergic to peanuts?
If you're allergic to peanuts or cooking for someone who is you can replace peanut butter with roasted cashew butter. You can buy it or made your own cashew butter from roasted cashews. FYI: I didn't care for the recipe made with almond butter.

Double up
My cooking students, clients, friends, and family members have enjoyed this recipe so much that many of them make double or triple batches to ensure ample leftovers. You’ll see below that you can even make a big batch and freeze some for future meals, a great idea for company or in anticipation of a busy week.

If you want to see me make this step by step, check out my You Tube Video:

Spicy Peanut Sauce with Chipotlé 

Prep: 20 minutes/ Yield: 1 1/2 cups; 9 servings

A few notes about ingredients: Look for organic peanut butter bottled in glass (not plastic!) with no added salt, sugar, hydrogenated oil, or soybeans. Freshly ground peanut produces a thin, watery dressing.

I often make a double or triple batch, then freeze whatever I don’t think I’ll use up within a week or two. For a triple batch of dressing, use a 16-ounce jar of nut butter; triple everything else. For a double batch of dip, use a 16-ounce jar of nut butter; double everything else.

The key ingredient is ground chipotlé (smoked dried jalapeno pepper powder). Look for in the spice section or on the enthnic aisle of natural foods stores, gourmet markets, and Mexican grocery stores. It adds a rich smoky taste that’s less sharp than cayenne pepper.

Ingredients:
½ to 3/4 cup roasted non-hydrogenated, unsalted, unsweetened peanut butter
1/2 cup warm filtered water, additional tablespoon as needed
2 tablespoons tamari soy sauce or 1 teaspoon finely ground unrefined sea salt
1/4 cup raw apple cider vinegar, brown rice vinegar or lime juice (see variations below)
1/2 teaspoon ground chipotlé (start with less; add more if you like)
3 medium garlic cloves, minced or pressed
2 to 4 tablespoons cold water for dressing,
1/4 cup minced, fresh scallions or cilantro

1. Don’t discard the oil on top of new jar of peanut butter. Blend the entire contents of the jar in a food processor or a bowl with a sturdy spoon. If you’re not makinga triple batch, return the mixture to the original jar and refrigerate the unused portion.

2. Combine the salt or tamari, warm water, and peanut butter in blender, food processor, or a bowl with a whisk and blend until smooth. Add the vinegar or lime or orange juice, chipotlé, garlic, and 2 to 4 tablespoons of cold water and blend. If the mixture appears thin, mix in an additional ¼ cup peanut butter. Stir in the scallions or cilantro.  

3. Pour the mixture into a jar, cover, and refrigerate for at least 4 hours or freeze for 1 or 2 hours, until thick, before serving. The mixture will thicken in the fridge. If desired, thin with additional water. Freeze whatever you don’t plan to use within 10 days.

1/4 cup: 96 calories, 5 g protein, 4 g carbohydrate (1 g fiber), 7 g fat, 9 g calcium, 96 to 192 mg sodium

Variations:

*  Spicy Peanut Dip:  Add an additional 1/4 to 1/3 cup peanut butter in step 2 above.

*  Spicy Peanut-Orange Sauce with Chipotlé: Replace warm water with orange juice or replace the vinegar with frozen orange juice concentrate for a sweeter taste. This makes a fantastic marinade and sauce for pork, shrimp, or chicken breast halves.

*  Peanut Sauce for Kids Who Don't Like Red Pepper or Garlic: Omit chipotlé, garlic, and scallions from the master recipe. Add 1 tablespoon finely minced or grated fresh ginger root, ginger juice, or ginger purée, and 2 tablespoons of honey, agavé nectar, or maple syrup. Taste and adjust flavorings as needed. Serve over plain chicken breast, baked sweet potatoes, squash, noodles, or steamed or parboiled carrots, broccoli, or mixed vegetables.

*  If you're allergic to peanuts make Spicy Cashew Sauce: Substitute roasted cashew butter in the basic recipe or any of the variations.

Source: The Garden of Eating: A Produce Dominated Diet & Cookbook by Rachel Albert Matesz & Don Matesz (Planetary Press, Copyright 2004)

To order and get a FREE sample shopping list for the menus in the book, click here:

The secret for making vegetables look & taste great

Looking healthier lower carb alternatives to crackers, chips, and other grain and potato products? Do you want make vegetables more tender, tasty, and digestable? Do you want to eat more of them and encourage your family and friends to do the same? Then you’ll want to try my secret weapon of a recipe below and add it to your recipe repertoire.

Raw veggies, raw deal
Many people who don’t like raw broccoli, cauliflower, cabbage, onions, and radishes, enjoy these vegetables when they’re parboiled. Personally, I don’t eat or serve raw broccoli or cauliflower; they contain goitrogens that can inhibit your thyroid function and your digestive enzymes and cause painful gas and bloating.

What’s in it for you?
This method makes vegetables more vibrant and eye appealing. It’s virtually guaranteed to invite people to take first and even second helpings of vegetables. I’ve watched four and five year olds, grade school children, teenagers, and picky adults take first and second helpings of vegetables prepared this way and express utter amazement at how good they taste. Take note: It’s not steaming––not even close!

What’s the secret?
I was first introduced to the Japanese technique Ohitashi, which means boiled salad in Japanese, more than 20 years ago. To many people “boiled salad,” conjures up visions of soggy boiled lettuce, cucumber, and tomatoes, so I prefer to use the term, “parboiled salad.” It’s almost identical to blanching.

You cut the vegetables into thin slices or bite-size pieces, then cook them briefly in lightly salted, rapidly boiling water with the lid off, then plunge them into an ice bath to stop the cooking and hold the colors. Then you drain the vegetables, pat them dry, and serve them with a dip or salad dressing.

Don’t for get the salt
Salt the cooking water to create osmotic pressure to minimize the migration of minerals from the vegetables into the cooking water. (Remember high school biology?)

Leave the lid off
You can leave the lid on the pot when you start it boiling, but once you start adding vegetables, leave it off! This keeps the vegetables from over cooking and allows you to watch them and take them out in a timely manner. It also keeps the temperature from getting too high in the pot and the water.

One kind at a time
To maintain the unique flavor of each vegetable, cook each kind separately, but in the same water. That way the carrots won’t taste like broccoli, and cauliflower won’t taste like onions. Remember, you’re not making soup here!

Do it in order
The order of cooking makes a difference. Start with the most mild or sweetest-tasting vegetables (carrots or onions). Finish with strong, bitter, or pungent vegetables (broccoli, asparagus, celery, cabbage, daikon radish, or mustard greens) or vegetables whose colors that might bleed into the water (red radish or purple cabbage).
       
Ready the ice bath
Plunging the cooked vegetables into ice water stops cooking and holds their vibrant colors. You don’t want these lovely vegetables to look like broccoli left in the steamer too long with the lid on.

Drain 'em
Draining is just as crucial. Do it twice to remove all traces of water, otherwise your salad dressing will pool in the bottom of the bowl.

Serving blanched vegetables
You can toss blanched vegetables together in a serving bowl, artfully arrange them on a platter for a composed salad, or refrigerate them in separate jars for a salad bar effect in your fridge.You can dress an entire bowlful (I usually don’t) or just enough for a meal. I usually allow each person to dress his or her portions to taste at the table.

Plan for leftovers but don’t go overboard
Cook enough vegetables to serve 2 to 3 days in a row. Don’t make enough for the week. The longer they sit in the fridge the more nutrients they lose. However, if you don’t make leftovers you’ll miss out on more nutrients by not having veggies on hand when hunger and meal time strikes. Remove the  leftovers from the fridge 30 minutes before serving if you like, to take the chill off.

Here’s what you need (equipment):
(1) A sturdy vegetable knife, a Mac or Caddie knife or a chef’s knife
(2) 4 to 6 bowls for holding the chopped vegetables
(3) A 3- or 6-quart pot with a lid
(4) A large stainless steel colander nestled inside a larger stainless steel bowl
(5) A skimmer, spider, deep fry basket, or pasta insert
(6) Ice and cool or cold water
(7 A large platter and some wide-mouth glass jars or bowls with lids for storing

See how to make this recipe:

   
Crudité Platter of Seasonal Vegetables 

Prep: 30 minutes/ Cooking: 10 to 15 minutes total/ Yield: 12 or more servings   

This recipe encourages people to take second helpings of vegetables. Parboiling reduces bitter flavors, making vegetables more eye appealing and more tender, tasty, and digestible. Try it or sit-down dinners, potlucks, pack lunches, or party trays with a couple of delicious dips, such as Spicy Peanut Sauce and Cashew-Dill or Cashew-Macadamia dill Dip.

Notes: Salting the water keeps more minerals and flavor in the vegetables. As an appetizer, figure 1/2 to 1 cup cooked vegetables per person. As a side dish, figure 1 1/2 to 2 cups per person if you don’t serve a tossed salad or cooked greens in the meal.  

Ingredients:
3 medium carrots (about 3 cups), peeled and cut into finger-like sticks for dipping
1 medium cauliflower (about 5 cups), cut into florets with enough stem to hold on to
1 pound asparagus (about 4 cups), woody bottom portion discarded where it breaks easily, remaining stems cut into 2-inch lengths or broccoli cut into bite-size florets
1 medium-size sweet red bell pepper, halved, cored, seeded, cut into 1-inch wide strips
1 sweet yellow bell pepper, halved, cored, seeded, cut into 1-inch wide strips
3 to 4 quarts of filtered water for cooking
1 1/2 or 2 teaspoons unrefined sea salt (1/2 to 1 teaspoon per quart of H20)
Additional filtered water
8 or more cups of ice for chilling the vegetables after cooking

1. Arrange each kind of sliced vegetable in a separate bowl.

2. Salt the water and bring it to boil in a covered 4 to 6-quart pot over high heat. Set a pasta insert into the water, at least 3-inches deep, or have a large Chinese skimmer on hand.  Prepare an ice bath (filtered water with plenty of ice) in a large bowl.

3. Cook each kind of vegetable separately but in the same water in this order: carrots 30 to 60 seconds; cauliflower or broccoli 2 to 3 minutes; asparagus and daikon radish 1 to 2 minutes; peppers 30 to 60 seconds. Let the water return to boil before adding vegetables; watch clock to avoid overcooking. Leave lid off during cooking.

4. Use the pasta insert or Chinese skimmer to quickly transfer cooked vegetables to the reserved ice bath to stop the cooking and set the color. Leave vegetables in the ice water until cool to the touch (about 2 minutes), drain in a colander, and then squeeze to remove excess water, or pat dry. Add more ice to the bowl as needed. While one vegetable cools, cook the next kind, and then transfer to ice water, then colander.     

5. Arrange vegetables on one or more platter(s) and serve with dips, or transfer to glass jars or bowls with lids. Refrigerate and use within 3 days. Do not reheat.

Entire recipe: 565 calories, 35 g protein, 104 g carbohydrate (32 g fiber), 1 g fat, 784 mg calcium, 797 mg sodium
1 heaping cup: 47 calories, 3 g protein, 9 g carbohydrate (3 g fiber), 65 mg calcium, 65 mg sodium

Source: The Garden of Eating: A Produce Dominated Diet & Cookbook by Rachel Albert Matesz & Don Matesz (Planetary Press, Copyright 2004)

To order and get a FREE sample shopping list for the menus in the book, click here:

A Thai Cooking Class

On June 29th, 2009, I met my cooking assistant, Mary Rondeau, at Cooking Studio AZ for a Thai cooking class. This time, I wasn’t teaching and she wasn’t prepping. We were attending a cooking class titled “Tottie’s Asian Tapas” led by Tottie Kaya, chef/owner of Tottie’s Asian Fusion Cuisine. So we sat on the other side of the counter.

The attraction
Mary and I had both eaten at Tottie’s and wanted to learn how to make some of her recipes. The menu included Calamari Poached in Coconut Broth with ginger and lemongrass, Marinated Grilled Chicken slathered in Peanut Sauce, and Grilled Pork Thai Salad wraps, plus one of Tottie’s signature dairy-free Asian ice creams. 

Round one
For the first dish, Tottie simmered the calamari in a little bit of water then made a sauce from red curry paste, coconut milk, Kaffir lime leaves, Thai fish sauce, a dash of sugar, and fresh Thai basil leaves. She simmered this separately then poured it over the calamari. Tottie suggested variations for this recipe using chicken, shrimp, or other seafood. 

The calamari in broth was ladled over individual bowls of rice vermicelli noodles and garnished with finely shredded carrots, red cabbage, and green onion. Garnishing hot soup or stew with finely shredded raw vegetables provides a crunchy contrast.

How to cook rice vermicelli
Tottie advises cooking rice vermicelli in boiling water for 15 minutes, then rinsing in hot water, draining, and covering the bowl with a plate or foil. It should look sticky. Don’t try to make these noodles look like Italian pasta. The strands won’t be all separate.

My picture of the rice vermicelli didn't come out well. You can see this uncooked picture from Wikipedia >>>

The verdict
Wow! Fabulous dish–– spicy, salty, pungent with a hint of sweetness. We practically licked our plates clean. Mary and I gave this dish a 9 ½. I stopped at an Asian market on the way home to pick up the ingredients to make this dish later in the week.

his picture on the right show's cooked rice vermicelli also from Wikipedia >>>

Dish number two
The second dish consisted of chicken marinated for 4 or more hours in a mixture of chopped lemongrass, ginger root, garlic, shallots, Thai fish sauce, cilantro, and coconut milk, with a little bit of sugar. The chicken was broiled (grilling works too) and served over cucumbers and onion with rice vinegar, garnished with shiso leaf, red cabbage, carrot, and bean sprouts and topped with peanut sauce. The marinade for this dish also works well for beef, pork, shrimp, or a rack of ribs. Tottie also recommended it for marinating eggplant, zucchini or other veggies destined for the grill.

We didn’t receive the details (read: recipe) for Tottie's Peanut Sauce, just a listing of some of the ingredients. I could tell the list was not complete at peanut butter, sake, and fish sauce with red pepper. I can understand why she wouldn’t want to give away her signature recipes, lest people stop buying them at her restaurant.

However, I would have preferred that she give us A RECIPE for the sauce with specific ingredients and amounts, even if it was a variation on or slightly different version of her restaurant recipe. I expect that in a cooking class whether I'm teaching or taking one. Never mind, I plan to look up different versions of peanut sauce in Thai cookbooks and on line and tinker with the ingredients. I’ve made peanut sauce before yet I find the differences from one restaurant to another make me curious about their make up.

Shiso leaves––sold in Asian markets––have a light peppery flavor and make a great addition to salad wraps, or minced and used as a garnish. I’d eaten them pickled with ginger root but hadn’t used the fresh leaves before.

Fishy sauce? Not!
Fish sauce is made from anchovies aged in barrels. The fermentation process removes most of the fishy flavor. Read labels carefully when shopping for everything, especially sauces. If you’re sensitive to gluten or MSG know that some brands of fish sauce contain both of these ingredients. Some brands even contain wheat! I did find a brand without wheat, gluten, or MSG at an Asian market near my house.

The third round
The next dish Tottie demonstrated was Grilled Pork in Thai Lettuce Wraps. The pork tenderloin was thinly sliced, then cut into ¼-inch strips and marinated in a mixture of Thai fish sauce, sugar, chopped Thai chilies, garlic, white pepper, and chopped roasted almonds and scallions, then stir fried and served with fresh lettuce leaves.

The verdict?
I thought the dish was good but would be great if the marinade contained more fat. I can imagine adding coconut milk or coconut or palm oil for additional moisture or using a fattier cut of pork. However, I know Tottie tends to go very light on fats and oils in her cooking, so I doubt she would change that.

Buy banana leaves
Tottie suggested wrapping this and other marinated pork pieces (or beef or chicken) in banana leaves (sold in Asian markets), tying it with kitchen twine, then baking or grilling to seal in flavor and keep the marinade and surface of the meat from drying out or burning. Candy Lesher, The woman who runs Cooking Studio AZ, mentioned cooking a rack of lamb ribs wrapped in banana leaves. Sounds like something to experiment with.

The finale
For our final tasting Tottie served one of her popular 100% dairy-free coconut milk ice creams. Whereas many Thai restaurants use a combination of coconut milk and cow’s milk or cream to make their coconut ice cream, Tottie uses only coconut milk then adds sugar and herbs, spices, fruits, or vegetable purées.

We sampled Lychee Coconut Milk Ice Cream, made with a fragrant, sweet tropical fruit fruit that grows well in China, India, Madagascar, Nepal, Bangladesh, Pakistan, southern and central Taiwan, northern Vietnam, Indonesia, Thailand, the Philippines, Southern Africa and Mexico.

I found the dessert light (I think it was made from lite rather than full fat coconut milk), tangy, and pleasantly sweet without being cloying. I could have eaten another scoop if it had been offered. Although we didn't receive the recipe for this dish, I created an entire book (The Ice Dream Cookbook) filled with dozens and dozens of low-sugar, naturally sweetened, dairy free coconut milk-based ice cream alternatives sweetened with honey and stevia, so I have do doubt that I could replicate something like what she made, maybe even better! If I decide to make that dessert I’ll use one of my Ice Dream recipes as a stepping off point. I have no doubt that I could find the fruit for it at the 99 Ranch Market in Phoenix or the Lee Lee Market in Chandler.

My overall impression
I thought the class was fun and the portions for the three entrées were generous. I learned how to use some unfamiliar ingredients. I went home armed with fun food facts, ideas for using familiar ingredients in new ways, and recipes to play with.

Fun facts
Chilies are indigenous to America.  Originally Asian cuisines used black pepper. Thai chili is not as hot as Habanero pepper. It’s similar in heat to Serrano chili.

Did you know––you can make a relaxing, nourishing, and moistening non-dairy milk bath by pouring a few cans of coconut milk into a hot bath and taking a soak? Sounds great with a generous sprinkle of oil of lavender added or maybe a sprinkle of cocoa powder.

Cooking Studio AZ
The set up for the class was spacious room. We sat at round tables with black table clothes. We had room to spread out with our notes, printed recipes, water, and plates of food. Although we didn't receive recipes for two of the dishes we sampled, I enjoyed the food, the information, and the experience.After taking the class, I received a coupon for $10 off on the next class I take. I plan to go back for another class to expand my repertoire and see how other instructors teach. 

You can check out the classes I'm teaching at Cooking Studio AZ by clicking here

From presentation to practice
I made the Calamari Poached in Coconut Broth infused with ginger and lemongrass at home a few days after the class. To keep the carbs down I replaced the rice vermicelli with Konjac root pasta (Miracle Noodle), a grain-free, gluten-free, zero carb pasta made from a traditional Japanese vegetable.

I made one mistake in shopping for ingredients. I bought large rather than small calamari, which I’ll be careful not to do next time. I preferred the look and taste of the smaller calamari and the way they spread throughout the soup.

Calamari Poached in Coconut Milk
(Serves 4)

Recipe from Tottie’s Asian Tapas class with Chef Tottie Kaya held at Cooking Studio AZ on June 29, 2009.

Ingredients:
8 ounces of small prepared (trimmed, cleaned) calamari
2 tablespoons vegetable oil (I used coconut oil; I don’t buy vegetable oil)
1 ¾ cups unsweetened full fat coconut milk
4 kaffir lime leaves
2 tablespoon Thai fish sauce (I bought a wheat free, MSG free brand)
1 tablespoon sugar (I used palm sugar; 2 teaspoons honey would also work)
2 tablespoon fresh Thai basil, torn or thinly slices into strips
2 tablespoon Red Curry Paste (she used Mae Ploy brand)

1. Rinse the calamari and pat dry on a paper towel. Add calamari to a pre-heated wok and stir-fry without oil (using water) for about 4 minutes. Remove the calamari from the wok and set aside. 

Note: Mix a little water or fish sauce with the dry lumps of red curry paste before adding it to this or any other sauce.

2. Add the remaining ingredients (except calamari) to the wok and mix ingredients well. 
Reduce heat to low and simmer for about 10 minutes. Add the calamari and cook for about 2 minutes, taking care not to overcook the calamari to ensure that it remains tender (overcooking makes it tough and leathery!).

3. Just prior to serving adjust the flavor to taste by adding a bit more Thai basil or fresh lime juice if you like. Ladle into bowls, garnish with finely shredded vegetables (carrot, scallion, cabbage) if desired and serve.

Note: You can store the curry paste in the original container or transfer it to a jar; refridgerate it either way.

Go bananas

Potassium’s Purpose
Let’s start with the basics. Potassium serves as an electrolyte, carrying tiny electrical charges throughout your body, ensuring the proper functioning of your heart. A drop in this vital mineral can cause cardiac arrhythmias (irregular heart beat), and potentially, death. Nerves need it to transmit messages.  Digestive enzymes need it to break down food particles. Potassium salts are needed by the body for sugar metabolism, fat metabolism, brain and nerve function, cellular respiration, smooth operation of your lungs, the health of your joints, and for just about every system in your body. Athletes and people living in hot climates need even more of it this nutrient than the average Joe.
Are you getting enough?

Powerful potassium
Currently there are no RDAs for potassium, however 2.5 to 3 grams (that’s 2,500 to 3,000 milligrams) are recommended. Two to six grams (2,000 to 6,000 milligrams) is considered a good range.

Most Americans fail to come close to this because of their over reliance on packaged, processed, canned, frozen, and refined foods. Surveys suggest that few Americans are getting enough potassium from their diets.

Skip the pills
But don’t look for a pill to meet your potassium needs. Use of potassium supplements can cause fatal heart attack and potassium pills are limited by law to 99 milligrams. You’d need to pop 20 to 60 potassium pills a day to meet your potassium needs! Who needs or wants to do that?

Just peel it!
Fresh vegetables and fruits are your best source of potassium. Bananas aren’t the only nor even necessarily THE best source of potassium, but they’re certainly a good one. They’re familiar, easy to find, easy to eat, and delicious. The average banana contains 467 mg of potassium and 1 mg of sodium.

Banana picture on right from Wikipedia

Banished bananas?
Yeah, I know bananas have been blacklisted by some nutrition gurus because they’re high in the glycemic index but I think this issue is often misunderstood. I hardly think they’re to blame for the obesity and diabetes epidemic.

In their under ripe stage, bananas score as low as 30 on the glycemic index (experts consider a ration below 50 low). When more ripe, their glycemic index is still moderate, in the 60's. That’s still lower than white bread, bagels, cold cereal, and many other processed foods. Besides, research has shown that the glycemic load of a food is more important than its GI (glycemic index).

What about their glycemic index?
The glycemic load is calculated by multipying a foods GI score by the amount of carbohdyrate in a 10 gram portion. Although some fruits, roots, and tubers score high on the glycemic index, they have relatively low glycemic loads compared to modern refined foods, in part because of their bulky nature. The glycemic load of a ripe bananana is only 12. To lower the glycemic index and load of a banana, simply eat it with protein or fat.

Other banana benefits
Bananas contain pectin, a soluble fiber (called a hydrocolloid) that promotes healthy bowel movements. Bananas also contain inulin (an indigestible carbohyrated favored for its ability to feed the friendly flora in your intestines). It’s better to get inulin from whole foods than to take it in supplemental form, which can easily lead to excess and cause G-A-S. Bananas have a naturally sweet taste, and they’re filling.

Frozen Banana Delight >>>> recipe below

Who binges on bananas anyway?
What’s the most amount of bananas you’ve eaten in a single sitting? My all time high: 2 big bananas. Then I was banana’d out. Didn’t want another bite. Compare that to cookies, candies, potato chips, french fries, and other foods people easily eat more than one or two of in a single serving. Bananas have a more natural stopping point than fried, sugared, and artificially flavored processed grain and potato-based foods.

Bananas and a low carb diet
I don’t think it’s a problem to include bananas in your diet, even if you’re low carbing. Could consider them a treat. If you’re low carbing, you could eat tham on a work out day or for your weekly treat meal or snack. Bodybuilders have for years included a weekly free or open meal that allows for inclusion of foods they don’t ordinarily eat on a daily basis during cutting or weight loss phases. Including this weekly treat meal can make following a low carb or paleo diet more sustainable and enjoyable long term.

Bananas and a produce-dominated diet
If you’re not low carbing, just eating a protein and produce rich diet, bananas are a far better choice for regular or frequent use than grains. They don’t contain gluten, phytates, or other irritating substances and they pack a generous dose of potassium. Note: If you’re following the SCD (Specific Carbohydrate Diet) or are very sensitive to inulin and other indigestible carbohdyrates, you may need to forego bananas, at least until your intestines heal sufficiently that you can eat them without disgetive discomfort.

Icy, creamy, delicious
Over ripe bananas make a great alternative to ice cream when sliced, frozen, and topped with a delicious sauce made from almond, cashew, or peanut butter. You can satisfy your sweet tooth and your urge to splurge with simple and wholesome ingredients. You don’t need an ice cream maker for this recipe, just cup or pint size freezer-proof containers with lids, a butter knife, mixing and serving spoons, measuring spoons, measuring cups, and bowls. If you have a food processor, Vita Mix, or blender, assembly of the sauce will be even faster.

The following recipes come from my previous book, The Garden of Eating: A Produce Dominated Diet & Cookbook by Rachel Albert Matesz & Don Matesz (Planetary Press, Copyright 2004). If you order it from my secure on line server, you’ll receive a FREE sample shopping list for the menus in the book 

Frozen Bananas
Prep: 10 to 15 minutes/ Yield: 6 to 12 servings

Besides making bananan bread, over ripe bananas can be sliced, frozen, and added to smoothies, protein drinks, or turned into Frozen Banana Delight (below) Let the bananas fully ripen––but not turn mushy or alcoholic––before freezing. To save money, buy organic bananas after they’ve been marked down. For ease of serving, store the slices in 8-, 12- or 16-ounce freezer containers with snap-on lids. Repeated thawing and freezing of a large container will blacken the bananas. Snack size portions are ideal.

Ingredients:
6 to 12 ripe or slightly over-ripe bananas (more as desired), rinsed, peeled, and thinly sliced

1. Spread banana slices on 1 or more cookie sheets. Freeze until firm.
2. Transfer banana slices to cup, half pint, or pint-size freezer containers, filled to the top. To prevent or reduce discoloration and freezer burn if containers are not full, top each container with a piece of unbleached parchment paper cut to size, then cover with a tight-fitting lid.
3. Label, date, and freeze bananas. Note: Bananas will keep better (and last longer) in a chest freezer. Use within 3 to 6 weeks for best results.

1 cupful: 157 calories, 2 g protein, 35 g carbohydrate, (4 g fiber), 1 g fat, 9 mg calcium, 2 mg sodium

Fluffy Nut Butter        
Prep: 10 minutes/ Yield: 1 cup; 8 servings   

To make almond butter, peanut butter, and other nut butters more spreadable and less calorie-dense, you can emulsify them with warm water and add a little sea salt. After the mixture chills, it thickens and fluffs up making a delicious spread for bread, waffles, baked sweet potatoes, winter squash, cooked apple compote, or sliced fresh or frozen bananas. For a sweeter taste, see variations below.

Notes: Select a bottled brand of nut butter that doesn’t contain added salt, sugar, hydrogenated oil, or soybeans, or use homemade nut butter.Although it may be tempting to dilute an entire jar of nut butter––don’t do it, unless you plan to freeze most of it. Diluted nut butter will sour in the refrigerator after about 5 days if unsalted; 7 to 10 days if salted. It keeps well frozen.

Ingredients:
1/2 cup roasted, unsalted, unsweetened almond, cashew, or peanut butter  
1/2 cup warm filtered water
1/4 teaspoon finely ground, unrefined sea salt (Celtic, Lima, or Real Salt…)

See sweetener suggestion below if using this with frozen bananas

1. Don’t discard the oil on top of a new jar of nut butter. Process the contents of the jar in a food processor, a Vita-Mix, orin a bowl with a sturdy spoon until smooth. Return nut butter to the original jar and refrigerate what you don’t plan to use immediately.

2. Dissolve the sea salt in warm water. Add the almond butter and mix or blend until smooth. Scrape the mixture into a wide-mouth jar or small bowl. Cover and refrigerate for at least 4 hours (or freeze for 1 to 2 hours) until thick, before serving. Use within 4 days if unsalted, within 1 week if salted, or freeze for up to 6 months in covered glass jars with 1-inch of headspace at the top for expansion.

2 tablespoons: 109 calories, 4 g protein, 3 g carbohydrate (3 g fiber), 9 g fat, 89 mg calcium

Variations:

*  Sweet, Fluffy Nut Butter: To the recipes above add 2 to 3 tablespoons honey or agave nectar, 1 teaspoon pure vanilla extract, and 1/4 teaspoon pure stevia extract powder or clear or vanilla flavored stevia extract liquid.

Frozen Banana Delight

Prep: 5 minutes/ Yield: 2 to 4 servings                                                           

This recipe reminds me of ice cream, but it’s a lot more nutritious. You can assemble it in a mere minutes––if you keep sliced frozen bananas in the freezer and a jar of Fluffy Nut Butter in the fridge. Bananas have gotten a bad rap for being high on the glycemic Index, but don’t rule them out. They’re a product of nature: sweet, delicious, and packed with potassium. To reduce their glycemic Index, just serve them with a generous slather of nut butter.

Ingredients:
4 large ripe (sweet) bananas or 3 to 4 cups sliced, bananas, frozen (see recipe above)
1/2 to 3/4 cup Fluffy Almond/Cashew/or Peanut Butter  ( above)
Unsweetened cocoa powder or cacao/cocoa nibs, optional

1.  Empty frozen bananas into 2 to 4 shallow bowls. Allow to soften for 10 to 15 minutes.
2.  Mix Fluffy Almond, Cashew, or Peanut Butter with vanilla. Spoon sauce over bananas and serve. Dust the dessert with unsweetened cocoa powder or sprinkle with cacao nibs for a crunchy taste. Stir and enjoy.

1 serving without cocoa: 279 calories, 6 g protein; 38 g carbohydrate (7 g fiber), 10 g fat, 89 mg calcium, 4 mg sodium 

Variations:

*  Unfrozen Banana Delight: Replace frozen bananas with peeled, sliced fresh bananas.

*  Cocoa Nut Butter Sauce: Add 4 tablespoons unsweetened cocoa powder and 3 to 4 tablespoons water to your Fluffy Almond, Cashew, or Peanut Butter. It adds only 18 calories, 1 gram of carbohydrate, and 1 gram of fat per serving. Add a dash more honey or stevia as needed.

*  Frozen Cocoa Banana Swirl: Prepare as for Frozen Banana Delight with Cocoa but alternate layers of mashed banana and cocoa nut butter sauce in 2 pint-size freezer containers. Cover and freeze for at least 4 hours until firm. Serve with an ice cream scoop and use within 7 days.

For more of my recipes, check out The Garden of Eating: A Produce Dominated Diet & Cookbook (Planetary Press, 2004)