Late last week one of my colleagues, Chef Candy Lesher, called me from Cooking Studio AZ in tempe and told me she was going to be on Channel 10 Monday morning doing a segment on healthy cooking for kids. She offered me the chance to be on the show with her, making one of the three recipes. She and I had planned to lead a series of three kids classes last summer but they didn’t fill so we never go the chance to show the kids (and their parents) how delicious healthy food can be. Here was our opportunity to get people excited about signing up for this years series of kids classes. For more info on them, check out the Cooking Studio AZ calendar. You can sign up to receive their newsletter.
My early morning date
So on Monday morning I arrived at Cooking Studio AZ located inside Sunwest Appliance Distributing in Tempe, AZ (home to a Viking show room kitchen with some of the most powerful and beautiful stoves I’ve ever used), at 7:45 am. I had a big batch of my Cocoa Banana Date Nut Smoothie already made and ready for sampling along with the ingredients to whip up a fresh batch during my 2-minute spot, after Candy made two of her recipes.
Better than cake batter!
The kids and adults on the set loved the smoothie, made from water, banana, chocolate egg white protein, nut butter (I used peanut butter in one batch, almond butter in the other), vanilla, cinnamon, and ice. When Cory McClosky, the host of the show tried a sip, his eyes widened. He said, “it tastes like liquid cake batter. Absolutely delicious, really impressive!” Deborah, Candy’s assistant, thought it reminded her of Reese's peanut butter cups! The kids though it tasted like liquid candy. When asked if they would make it at home or ask their parents to make it for breakfast or a snack, they said, YES! Here's the link to the segment in case I can't get the video to show up below.
I think the unsweetened egg white protein contributed to the cake batter-like-flavor. Whey protein would also work. Since the protein powder I used was unsweetened, I added fresh, locally grown medjool dates (generously donated to me by Sphinx Date Ranch in downtown Scottsdale, AZ) for additional sweetness and thickness. If you’re using sweetened protein powder, taste it before adding dates and then go slowly to avoid oversweetening the shake.
Looking for a great date?
I visited the Sphinx Date Ranch last Friday afternoon in preparation for a cooking class on dates scheduled for the Desert Botanical Gardens in Phoenix on Tuesday, January 19th. Their marketing and PR guy found out about the class on Facebook after the PR person for Desert Botanical Gardens made a post about the class. As a result I picked up some delicious dates to use in my class, on tv, and for some other presentations and I discovered a new place to get dates and other dried fruits for my classes.
Dates sub for sugar
I frequently use dates to replace white or brown sugar in recipes. I have slightly different techniques depending upon the recipe. In a smoothie I just add soft, pitted dates and blend. You can find more specifics about using dates in cookies, brownies, and bars in my Ice Dream Cookbook.
What’s so great about dates?
Dates are a great source of potassium. They’re virtually fat free, sodium free, and a significant source of B-complex vitamins, magnesium, iron, and fiber. A 100 gram portion (5 to 6 medium dates) provides 248 milligrams of potassium (7% of the Daily Value), 31 grams of carbohydrate (10% of DV), 3 grams of fiber (14% of DV), 4% of the DV for magnesium, and 2% of the DV for calcium, iron, riboflavin, niacin, folate, phosphorus, pantothenic acid, and vitamin B-6. All this for only 248 calories. Not that you have to use that many dates in one serving. In a smoothie I might use 1 or 2 small to medium dates, or slightly more or larger dates for people accustomed to sweeter tastes.
The starring recipes
Here’s What I made on air. Next time I’ll aim to post a notice on my blog in advance or email you (if you’re on my newsletter list) to let you know when I’ll be on local TV.
More date recipes and videos
If you want to watch me make my Dark Chocolate-Dipped Date Nut Truffles, in which the only sweetener is dates, check out my YouTube Channel for the video (you can subscribe to receive updates when I post new videos). You can find the recipe and video link together on my blog here:
Prep: 10 minutes/ Yield: 1 1/2 to 2 cups Serves: 1 as a meal; 1-2 as a snack
When I was a kid, my mother used to make a creamy banana Julius using bananas, 2% milk, non-fat milk powder, sugar, vanilla, and ice. This recipe reminds of that drink, only it’s thicker and contains more protein and healthy fats. It’s substantial and nutritious enough to make a quick, blood sugar balancing meal on the go. For a kid-size snack split it between two people or themos bottles.
Ingredients:
Variations:
Source: The Garden of Eating: A Produce Dominated Diet & Cookbook by Rachel Albert-Matesz & Don Matesz (Planetary Press, 2004). You'll find more great recipes to download on the page about the Book.
My early morning date
So on Monday morning I arrived at Cooking Studio AZ located inside Sunwest Appliance Distributing in Tempe, AZ (home to a Viking show room kitchen with some of the most powerful and beautiful stoves I’ve ever used), at 7:45 am. I had a big batch of my Cocoa Banana Date Nut Smoothie already made and ready for sampling along with the ingredients to whip up a fresh batch during my 2-minute spot, after Candy made two of her recipes.
Better than cake batter!
The kids and adults on the set loved the smoothie, made from water, banana, chocolate egg white protein, nut butter (I used peanut butter in one batch, almond butter in the other), vanilla, cinnamon, and ice. When Cory McClosky, the host of the show tried a sip, his eyes widened. He said, “it tastes like liquid cake batter. Absolutely delicious, really impressive!” Deborah, Candy’s assistant, thought it reminded her of Reese's peanut butter cups! The kids though it tasted like liquid candy. When asked if they would make it at home or ask their parents to make it for breakfast or a snack, they said, YES! Here's the link to the segment in case I can't get the video to show up below.
I think the unsweetened egg white protein contributed to the cake batter-like-flavor. Whey protein would also work. Since the protein powder I used was unsweetened, I added fresh, locally grown medjool dates (generously donated to me by Sphinx Date Ranch in downtown Scottsdale, AZ) for additional sweetness and thickness. If you’re using sweetened protein powder, taste it before adding dates and then go slowly to avoid oversweetening the shake.
Looking for a great date?
I visited the Sphinx Date Ranch last Friday afternoon in preparation for a cooking class on dates scheduled for the Desert Botanical Gardens in Phoenix on Tuesday, January 19th. Their marketing and PR guy found out about the class on Facebook after the PR person for Desert Botanical Gardens made a post about the class. As a result I picked up some delicious dates to use in my class, on tv, and for some other presentations and I discovered a new place to get dates and other dried fruits for my classes.
Dates sub for sugar
I frequently use dates to replace white or brown sugar in recipes. I have slightly different techniques depending upon the recipe. In a smoothie I just add soft, pitted dates and blend. You can find more specifics about using dates in cookies, brownies, and bars in my Ice Dream Cookbook.
What’s so great about dates?
Dates are a great source of potassium. They’re virtually fat free, sodium free, and a significant source of B-complex vitamins, magnesium, iron, and fiber. A 100 gram portion (5 to 6 medium dates) provides 248 milligrams of potassium (7% of the Daily Value), 31 grams of carbohydrate (10% of DV), 3 grams of fiber (14% of DV), 4% of the DV for magnesium, and 2% of the DV for calcium, iron, riboflavin, niacin, folate, phosphorus, pantothenic acid, and vitamin B-6. All this for only 248 calories. Not that you have to use that many dates in one serving. In a smoothie I might use 1 or 2 small to medium dates, or slightly more or larger dates for people accustomed to sweeter tastes.
The starring recipes
Here’s What I made on air. Next time I’ll aim to post a notice on my blog in advance or email you (if you’re on my newsletter list) to let you know when I’ll be on local TV.
More date recipes and videos
If you want to watch me make my Dark Chocolate-Dipped Date Nut Truffles, in which the only sweetener is dates, check out my YouTube Channel for the video (you can subscribe to receive updates when I post new videos). You can find the recipe and video link together on my blog here:
I’ll post more date recipes after my date class. If you’re in Phoenix, you can hear me speak about the Whole Foods Philosophy and whole foods cooking at The career fair at the Southwest Institute of Healing Arts in Tempe on Saturday, January 23rd from 11:30 to 12:15.
Better Balanced Cocoa Banana-Nut SmoothiePrep: 10 minutes/ Yield: 1 1/2 to 2 cups Serves: 1 as a meal; 1-2 as a snack
When I was a kid, my mother used to make a creamy banana Julius using bananas, 2% milk, non-fat milk powder, sugar, vanilla, and ice. This recipe reminds of that drink, only it’s thicker and contains more protein and healthy fats. It’s substantial and nutritious enough to make a quick, blood sugar balancing meal on the go. For a kid-size snack split it between two people or themos bottles.
Ingredients:
- 1/3 to 1/2 cup cool or cold filtered water, or as needed to blend
- 1 (1-ounce) scoop unsweetened vanilla or chocolate egg white protein or unsweetened plain whey protein (I use Jay Robb brand)
- 1/2 to 1 teaspoon pure vanilla extract
- 1/8 teaspoon apple pie spice, pumpkin pie spice, cinnamon or cardamom
- 1 1/2 to 2 tablespoons roasted, unsalted, unsweetened almond, cashew or non-hydrogenated peanut butter
- 1 (8- to 9-inch) ripe or over-ripe banana, sliced or 3/4 to 1 cup sliced, frozen banana
- 2 to 3 teaspoons unsweetened cocoa powder (reduce by 1/2 if using chocolate protein)
- 3 to 6 ice cubes for a frosty texture, optional
- 1/16th to 1/8 teaspoon stevia extract powder or liquid or 1 to 2 soft, pitted dates
- Combine the first 7 ingredients (water through cocoa powder) in a blender or Vita-Mix in the order listed. Cover and process until smooth, stopping to scrape sides with a spatula. Add ice for a frostier texture.
- Taste. For a sweeter taste, add 1/16 teaspoon stevia extract powder or liquid or 1 soft pitted date. Blend and taste and repeat if needed.
- Pour into a 12- to 16-ounce glass and serve immediately or freeze briefly or chill in a thermos and use witin 12 hours.
Variations:
- For 45 additional calories, add 1 teaspoon flax oil or additional 1/2 tablespoon almond or peanut butter or 1/8 cup (2 tablespoons) unsweetened canned coconut milk.
- I large date adds about 66 calories; a small date, about 25 calories.
- Better Balanced Banana-Coconut Smoothie: Replace nut butter with 1/4 cup unsweetened, sulfite-free, premium (full fat) coconut milk, such as Thai Kitchen or Whole Foods Brand.
Source: The Garden of Eating: A Produce Dominated Diet & Cookbook by Rachel Albert-Matesz & Don Matesz (Planetary Press, 2004). You'll find more great recipes to download on the page about the Book.
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