Coconut is a versatile staple food in many different cultures. The milk is used in sauces, and as the base of soups and stews. The oil is used for frying and in baked products. The “meat” of the coconut is shredded into baked products and used in custards, puddings and porridges. Beyond its culinary applications, coconut has a number of controversial yet beneficial health effects which deserve attention and exploration.
Coconut is high in saturated fat which has been associated with cardiovascular disease and weight gain. However, the structure of fat in coconut, medium-chain triglycerides (MCT), is different from the fat found in animal products. MCTs are not deposited into fat tissue like their long-chain counterparts. They are rapidly digested because they don’t require bile for absorption. Because they are digested so quickly, they are converted into energy thereby boosting metabolic rate and weight loss. In fact, some practitioners prescribe coconut oil to patients undergoing weight loss.
Coconut oil also contains special health promoting constituents such as lauric acid and caprylic acid. These constituents have antiviral, antifungal and antimicrobial properties and have been used to treat Candida, yeast overgrowth, and weakened immune systems. In addition, a recent study demonstrated that these constituents increased HDL levels, the "good" cholesterol.
In addition to its health effects, coconut has a low allergen potential. Coconut-based milks, yogurt, butter and ice cream may be suitable substitutions for those with dairy sensitivities. Similarly, coconut flour can be a tasty, nutritious alternative to wheat and grain-based flours and may be worth exploring by individuals with wheat and gluten intolerances. Consult a qualified health practitioner if you need additional guidance on how to make appropriate substitutions.
Coconut curry chicken with plum wine
1 tablespoon extra virgin coconut oil (for frying)
4 chicken thighs (organic and pastured are best)
1 can whole coconut milk
1 cup plain rice milk
3 teaspoons curry powder or 1 tablespoon curry paste
2 tablespoons raw honey or agave nectar
1/4 cup plum wine (can substitute cooking sake or mirin)
2 teaspoons fish sauce
1 cup cilantro, coarsely chopped, for garnish
Lime to taste
Heat skillet to medium-high, then add coconut oil. Brown chicken on both sides. Add coconut milk, rice milk, curry powder and stir. Then add honey and plum wine. Reduce heat to low, cover skillet and let chicken simmer for about 20 minutes. Top off with fish sauce before serving. Garnish with cilantro and lime.
Prep time: 25 minutes
Makes: 4 servings
Copyright 2009, Genevieve Sherrow, Original Recipe.
Monday, November 30, 2009
Saturday, November 21, 2009
Why Balance Blood Sugar?
Blood sugar refers to the amount of sugar or glucose in the blood at any given time. Glucose is the body's preferred source of fuel. The brain, nervous system and red blood cells cannot function without continuous supply of energy from blood glucose; however, we must pay close attention to the quantity and quality of glucose/carbohydrate that we consume, the food source from which it comes, and the quality of its ingredients.
The glycemic index or GI is a value assigned to a carbohydrate-containing food based on the rate at which it affects blood sugar levels. Factors that affect the GI include total fiber content, protein and fat content, and carbohydrate quality (that is, whether the carbohydrate comes from a refined source or from a whole foods source). Foods with a high GI rapidly increase blood sugar levels and include highly refined and processed foods such as breads, pastas and crackers; and sugars and sugary foods such as candies, pastries, soft drinks and corn syrup. Starchy vegetables like potatoes, peas and carrots also have a high GI. Foods with a low GI help balance blood sugar, reduce carbohydrate cravings and are effective for weight management. Whole foods such as lean meats, fish, beans, legumes, vegetables, nuts and seeds and whole grains typically have a low glycemic index.
Balancing blood sugar is important for optimal physical and emotional health regardless of whether you have diabetes, hypoglycemia or blood sugar management issues. A steady supply of glucose is essential to fuel optimal brain function, and therefore, low blood glucose can cause headache, irritability, anxiety and depression, dizziness, fatigue and poor endurance. Low blood sugar can also cause sugar cravings leading to erratic eating patterns.
Here are some general recommendations for sustaining blood sugar.
·Eat at regular intervals, about every 3-4 hours, including 3 meals and 1-3 snacks daily.
·Avoid skipping meals and eating excessively large portions of refined carbohydrate such as white flour or corn syrup.
·Eat balanced snacks or meals that include whole foods containing protein, complex carbohydrates, healthy and high quality fats, and fiber. A balance of macronutrients will slow digestion and moderate blood sugar.
The glycemic index or GI is a value assigned to a carbohydrate-containing food based on the rate at which it affects blood sugar levels. Factors that affect the GI include total fiber content, protein and fat content, and carbohydrate quality (that is, whether the carbohydrate comes from a refined source or from a whole foods source). Foods with a high GI rapidly increase blood sugar levels and include highly refined and processed foods such as breads, pastas and crackers; and sugars and sugary foods such as candies, pastries, soft drinks and corn syrup. Starchy vegetables like potatoes, peas and carrots also have a high GI. Foods with a low GI help balance blood sugar, reduce carbohydrate cravings and are effective for weight management. Whole foods such as lean meats, fish, beans, legumes, vegetables, nuts and seeds and whole grains typically have a low glycemic index.
Balancing blood sugar is important for optimal physical and emotional health regardless of whether you have diabetes, hypoglycemia or blood sugar management issues. A steady supply of glucose is essential to fuel optimal brain function, and therefore, low blood glucose can cause headache, irritability, anxiety and depression, dizziness, fatigue and poor endurance. Low blood sugar can also cause sugar cravings leading to erratic eating patterns.
Here are some general recommendations for sustaining blood sugar.
·Eat at regular intervals, about every 3-4 hours, including 3 meals and 1-3 snacks daily.
·Avoid skipping meals and eating excessively large portions of refined carbohydrate such as white flour or corn syrup.
·Eat balanced snacks or meals that include whole foods containing protein, complex carbohydrates, healthy and high quality fats, and fiber. A balance of macronutrients will slow digestion and moderate blood sugar.
Friday, November 6, 2009
Warming Foods to Combat the Cold
In Traditional Chinese Medicine (TCM), optimal health is based on the harmonious flow of Qi or energy in our bodies. Our daily diet and nutrition provide an easy means to help harmonize this flow of energy. In TCM, it is considered healthy when our diets help our bodies to maintain a healthy interaction with our environment. The simplest way to accomplish this is by eating foods that counteract and balance the extremes of the season in which we consume them. For example, during the summer, warm and dispersing foods help to move our heat towards the surface of our body where it can be released, via an opening of the pores and sweating, and thus help prevent our interiors from overheating. Conversely, during the wintertime, TCM teaches us to utilize more salty and bitter foods which tend to cool our body’s exterior while helping to conserve and move our inner core heat deeper within our bodies.
Occasionally the extremes of a particular season can overwhelm us and lead to an imbalance and illness. This can occur with overexposure to either extreme cold or heat. If we find ourselves chilled after long exposure to cold, warming foods can help our bodies to regain equilibrium. According to TCM, getting overly chilled can lead to illness, so it is important to avoid long exposure to cold conditions.
A bowl of warming soup or stew can be particularly enjoyable and beneficial after a long day outside in very cold conditions. Here are some tips to increase the thermal nature of foods. 1) Try cooking methods that use a lot of heat, such as roasting, stewing, baking, or braising. 2) Use garlic, fresh ginger, and onion in vegetable sautés, soups, or stews. 3) Add warming foods and spices to cooler foods. For example, grate ginger on a salad, sprinkle cinnamon on cold milk. 4) Drink beverages room temperature or warmer, and avoid ice-cold beverages.
While these suggestions can help most healthy people, you should always consult a qualified nutrition practitioner if you need additional guidance on how to balance your diet individually.
Rainbow Root Vegetable Soup
Root vegetables are warming and sweet. This colorful stew-like soup will nourish you on a cold winter day.
2 tablespoons olive or canola oil
2 tablespoons fresh ginger, peeled and minced
4-5 cloves fresh garlic, minced
1 medium onion, chopped
1 large parsnip, peeled and cut into half moons
2 medium carrots, cut into half moons
1 large rutabaga, peeled and cubed
2 medium purple potatoes, cubed
6 cups vegetable stock
Sea salt and crushed black pepper to taste
Heat stock pot to medium high, add olive oil. Sauté ginger and garlic for 1 minute. Add onion and a pinch of salt and sauté until they become translucent. Add carrot, parsnip and rutabaga and 3 pinches of salt and sauté for about 3 minutes. Add stock and bring pot to a boil. Turn heat to low and simmer for about 25 minutes or until vegetables are tender. Taste and adjust salt as needed.
Prep time: 40 minutes
Makes: 4-5 servings
Copyright 2009, Genevieve Sherrow, Original Recipe.
Occasionally the extremes of a particular season can overwhelm us and lead to an imbalance and illness. This can occur with overexposure to either extreme cold or heat. If we find ourselves chilled after long exposure to cold, warming foods can help our bodies to regain equilibrium. According to TCM, getting overly chilled can lead to illness, so it is important to avoid long exposure to cold conditions.
A bowl of warming soup or stew can be particularly enjoyable and beneficial after a long day outside in very cold conditions. Here are some tips to increase the thermal nature of foods. 1) Try cooking methods that use a lot of heat, such as roasting, stewing, baking, or braising. 2) Use garlic, fresh ginger, and onion in vegetable sautés, soups, or stews. 3) Add warming foods and spices to cooler foods. For example, grate ginger on a salad, sprinkle cinnamon on cold milk. 4) Drink beverages room temperature or warmer, and avoid ice-cold beverages.
While these suggestions can help most healthy people, you should always consult a qualified nutrition practitioner if you need additional guidance on how to balance your diet individually.
Rainbow Root Vegetable Soup
Root vegetables are warming and sweet. This colorful stew-like soup will nourish you on a cold winter day.
2 tablespoons olive or canola oil
2 tablespoons fresh ginger, peeled and minced
4-5 cloves fresh garlic, minced
1 medium onion, chopped
1 large parsnip, peeled and cut into half moons
2 medium carrots, cut into half moons
1 large rutabaga, peeled and cubed
2 medium purple potatoes, cubed
6 cups vegetable stock
Sea salt and crushed black pepper to taste
Heat stock pot to medium high, add olive oil. Sauté ginger and garlic for 1 minute. Add onion and a pinch of salt and sauté until they become translucent. Add carrot, parsnip and rutabaga and 3 pinches of salt and sauté for about 3 minutes. Add stock and bring pot to a boil. Turn heat to low and simmer for about 25 minutes or until vegetables are tender. Taste and adjust salt as needed.
Prep time: 40 minutes
Makes: 4-5 servings
Copyright 2009, Genevieve Sherrow, Original Recipe.
Thursday, October 22, 2009
Nature's Hidden Source of Vitamin D
When vitamin D comes to mind, we usually think of sunshine. Sunshine is without a doubt the best source of vitamin D. However, we don’t always have access to it, especially during the winter months, if we live at northern latitudes, or if we spend most of our time indoors. With limited sun exposure, we rely on food for vitamin D. It can be challenging to meet our daily vitamin D needs with food, particularly if we are vegan or vegetarian. Cold water fish, cod liver oil, milk and egg yolks are some foods with high levels of vitamin D3 or cholecalciferol. One would need to consume 4 ounces of fish or 4 cups of milk to meet the daily recommendation of 400 IU.
Another source of vitamin D in our diet is mushrooms. Mushrooms contain a slightly different version of vitamin D called ergocalciferol. Ergocalciferol or vitamin D2 is produced when mushrooms are exposed to UVB light. Mushrooms are usually cultivated indoors, so much of this vitamin D is not produced under these conditions. Recently, mushroom producers have paired with the FDA and academic institutions to study the impact of UV light on vitamin D production in mushrooms. What they’ve discovered is that exposure to UV light during the cultivation process significantly increases the ergocalciferol content of some varieties of mushrooms. Although studies are being conducted to determine whether the biological activity of ergocalciferol is equivalent to that of cholecalciferol, the vitamin D found in animal sources.
Vitamin D plays a critical role in calcium absorption and bone health. Recent studies have linked vitamin D deficiency with osteoporosis, some cancers, cardiovascular disease, and autoimmune illnesses such as multiple sclerosis, rheumatoid arthritis and insulin-dependent diabetes. Those at risk for vitamin D deficiency include older adults, individuals living at northern latitudes, people with dark skin, and those with fat malabsorption. Given its role in promoting health and preventing disease, it's critical that we optimize our vitamin D status. Mushrooms may be one food source of vitamin D and they have other nutritional benefits. They are high in B vitamins, potassium, zinc, phosphorous and selenium. In addition, they are free of cholesterol and fat, and have one of the highest protein contents of any vegetable. The Pacific Northwest offers hundreds of varieties of wild edible mushrooms. You can purchase these at farmer’s markets or at the grocery store and prepare them using a variety of cooking techniques including roasting, stewing, frying and sautéing.
Another source of vitamin D in our diet is mushrooms. Mushrooms contain a slightly different version of vitamin D called ergocalciferol. Ergocalciferol or vitamin D2 is produced when mushrooms are exposed to UVB light. Mushrooms are usually cultivated indoors, so much of this vitamin D is not produced under these conditions. Recently, mushroom producers have paired with the FDA and academic institutions to study the impact of UV light on vitamin D production in mushrooms. What they’ve discovered is that exposure to UV light during the cultivation process significantly increases the ergocalciferol content of some varieties of mushrooms. Although studies are being conducted to determine whether the biological activity of ergocalciferol is equivalent to that of cholecalciferol, the vitamin D found in animal sources.
Vitamin D plays a critical role in calcium absorption and bone health. Recent studies have linked vitamin D deficiency with osteoporosis, some cancers, cardiovascular disease, and autoimmune illnesses such as multiple sclerosis, rheumatoid arthritis and insulin-dependent diabetes. Those at risk for vitamin D deficiency include older adults, individuals living at northern latitudes, people with dark skin, and those with fat malabsorption. Given its role in promoting health and preventing disease, it's critical that we optimize our vitamin D status. Mushrooms may be one food source of vitamin D and they have other nutritional benefits. They are high in B vitamins, potassium, zinc, phosphorous and selenium. In addition, they are free of cholesterol and fat, and have one of the highest protein contents of any vegetable. The Pacific Northwest offers hundreds of varieties of wild edible mushrooms. You can purchase these at farmer’s markets or at the grocery store and prepare them using a variety of cooking techniques including roasting, stewing, frying and sautéing.
Monday, October 19, 2009
100 Mile Thanksgiving
Thanksgiving is an ideal time of year to experience the benefits of the 100-mile diet. The idea behind 100-mile is to eat a diet consisting of foods that have been grown within 100 miles of where you reside. Depending on where you reside, many of the foods that we eat during Thanksgiving are available locally like sweet potatoes, squash and pumpkins. We should take advantage of this abundance for a number of reasons. First, buying locally harvested food supports local farmers which in turn supports your local economy. Second, you save money when you eat locally; foods purchased at local farms or farmers’ markets are often cheaper than non-local food that’s been shipped across the country or from overseas. A third reason to buy local is for the health of the environment; shipping or flying food cross-country uses large amounts of fossil fuels which harm our environment. The health benefits of 100-mile diets are also significant. Studies have demonstrated that local, seasonal fruits and vegetables have a more diverse nutrient profile than their non-local counterparts which means you’re getting more essential vitamins, minerals and antioxidants for every dollar you spend. Here are 6 tips that can help bring the 100-mile diet into your feast this Thanksgiving:
1. Turkey: Purchase a free-range, naturally raised local turkey from your local butcher or grocer.
2. Stuffing: Stuff your turkey with organically grown, locally harvested whole grains such as wild rice or buckwheat instead of bread. You might also add some locally foraged wild mushrooms such as oyster, chanterelle, or portabella mushrooms.
3. Root vegetables: Buy root vegetables such as sweet potatoes, yams, parsnips and rutabagas from local farmers instead of buying conventionally-grown white potatoes.
4. Squash: Pumpkins and numerous varieties of locally grown squash are abundant during this time of year. Purchase them at a pumpkin patch or local farmers’ market.
5. Beverages: Apples are everywhere during the fall and winter months, and local apple cider, often found at farmers’ markets and natural foods markets, is the perfect accompaniment to your thanksgiving feast. Serve chilled or hot with mulling spices. If you’re serving wine, get to know your local winemakers either in person or online.
6. Dessert: Capitalize on those sweet potatoes, pumpkins or apples that you bought locally and make your own pies instead purchasing them at the store.
1. Turkey: Purchase a free-range, naturally raised local turkey from your local butcher or grocer.
2. Stuffing: Stuff your turkey with organically grown, locally harvested whole grains such as wild rice or buckwheat instead of bread. You might also add some locally foraged wild mushrooms such as oyster, chanterelle, or portabella mushrooms.
3. Root vegetables: Buy root vegetables such as sweet potatoes, yams, parsnips and rutabagas from local farmers instead of buying conventionally-grown white potatoes.
4. Squash: Pumpkins and numerous varieties of locally grown squash are abundant during this time of year. Purchase them at a pumpkin patch or local farmers’ market.
5. Beverages: Apples are everywhere during the fall and winter months, and local apple cider, often found at farmers’ markets and natural foods markets, is the perfect accompaniment to your thanksgiving feast. Serve chilled or hot with mulling spices. If you’re serving wine, get to know your local winemakers either in person or online.
6. Dessert: Capitalize on those sweet potatoes, pumpkins or apples that you bought locally and make your own pies instead purchasing them at the store.
Friday, October 2, 2009
Cooking with Gluten-free Whole Grains
Incorporating grains into the diet can be challenging for the gluten-free. Wheat and other gluten containing grains are pervasive in the standard American diet. There are in fact many whole grains that are naturally gluten-free, including the more familiar rice and corn, and the less familiar, millet, buckwheat, quinoa, tef and amaranth. This article reviews the less familiar millet, buckwheat, quinoa and tef.
Whole grains are important because they contain all of the nutrients in the grain: fiber, vitamins and minerals, and phytonutrients; whereas refined grains are nutritionally less superior. During the refining process, core edible parts of the grain are removed. For example, the germ and bran of a whole wheat kernel are removed in the process of making white flour. The whole grains listed below can be purchased in most natural food stores and in traditional supermarkets.
Millet: Small, yellow, unfortunately found in bird seed mixtures and animal feed in the US, millet is an underutilized, versatile whole grain. Its alkaline nature makes it easy to digest. High in protein, potassium and magnesium, millet can be cooked up as a breakfast porridge, served in salads, soups and stuffings. The flour is a good choice for pancakes, cookies and other baked goods.
Nutty Millet Porridge
½ cup millet, dry
2 ½ cups water
Pinch of sea salt
½ teaspoon white or black sesame seeds
1 tablespoon sunflower seeds, crushed
2 teaspoons butter
2 tablespoons maple syrup
1/8 cup of dried fruit (cranberries, raisins, or currants)
Heat a dry pot to medium. Add millet. Stir grain with a wooden spoon. After a few minutes the grains will begin to pop and give off a nutty aroma. Add water and salt. Bring to a boil. Simmer for approximately 20 minutes, stirring occasionally. Millet will soften like a porridge. Stir in sesame and sunflower seeds. Add butter and maple syrup. Taste and adjust salt or syrup. Ladle into your favorite breakfast bowl. Top with dried fruit of your choice.
Prep time: 20 minutes
Makes 1-2 servings
Copyright 2009, Genevieve Sherrow, Original Recipe.
Buckwheat: A misnomer, buckwheat is not part of the wheat family; it is a seed of a weedlike plant related to rhubarb, not a grain. Buckwheat originated in North Central Asia. It can be purchased in different forms, as “groats”, roasted (kasha) or unroasted, as flour, and in noodles. Cook up buckwheat as a breakfast gruel, grain pilaf or stuffing. Use the flour in substantial breakfast pancakes and in savory crepes.
Peasant Kasha, Potatoes and Mushrooms
1 tablespoon butter or extra virgin olive oil
1 small onion, chopped
2 cloves garlic, minced
1 teaspoon sea salt
2 cups boiling water
1 small red potatoes, ¼“ dice
3-4 mushrooms, sliced
1 cup kasha (toasted buckwheat)
Freshly ground pepper
Heat the oil in a 2-quart pot. Add onions, garlic and salt; sauté until the onion is soft. Put water on to boil in a separate pot or tea kettle. Add potatoes and mushrooms to onions; cook 2-3 minutes more, covered, until nice and juicy. Add kasha to mixture and stir, coating kasha. Pour in boiling water. Turn heat to low. Cover pot and simmer 15 minutes on low until all water is absorbed. Remove lid and allow kasha to rest for a few minutes. Fluff up and serve garnished with pepper. Add more salt if needed.
Preparation time: 25-30 minutes
Makes 6 servings
Reprinted with permission from Feeding the Whole Family by Cynthia Lair (Sasquatch Books, 2008) Video version from cookusinterruptus.com
Quinoa: Pronounced keen-wah, it was first cultivated in South America, 8,000 years ago. The Incas recognized its value in increasing stamina in their warriors. Quinoa is one of the most nutritious whole grains. It contains all of the amino acids, as well as B vitamins, iron, zinc, calcium and vitamin E. It has a nutty and sometimes bitter flavor due to the fact that it’s coated with saponin, a naturally occurring bitter substance, which should be washed off before cooking. Quinoa is a versatile grain. Serve as a morning porridge, a side dish mixed with beans, nuts and seeds, mix with greens, roasted vegetables, or serve with fish or chicken. The flour is wonderful in cookies.
Quinoa Biryani
1 cup quinoa
2 cups water
2 tablespoons high quality unrefined olive oil
1 tablespoon ginger, peeled and minced
1 1/2 cups sweet onion, diced
3 cloves garlic, crushed
3/4 cup raisins
1/2 cup raw almonds, crushed
1 1/2 teaspoons turmeric
3 tablespoons honey
1/8 teaspoon cinnamon
1/8 teaspoon coriander
Sea salt and crushed black pepper to taste
Combine water and quinoa in covered pot. After water comes to a boil, turn heat to low and simmer for about 15 minutes or until all of the water has been absorbed. Remove from heat, fluff with a fork and cool. Do not stir or agitate quinoa during cooking. Tilt pot to 45 degree angle to see if water has been absorbed.
Heat saucepan to medium-high, then add olive oil. Sauté ginger until it sizzles. Add onion and stir until it’s translucent. Add garlic and stir. Combine quinoa, raisins, almonds, turmeric, cinnamon, coriander and honey (in that order) with garlic and onion. Stir until ingredients are well-coated.
Prep time: 20 minutes
Makes 3-4 servings
Copyright 2009, Genevieve Sherrow, Original Recipe.
Tef: Native to Ethiopian cultures, these miniscule brown grains are nutritionally superior to other grains, high in minerals such as iron, calcium, potassium and magnesium. If you’ve dined in Ethiopian restaurants, you’ve had Tef. Ingera, the flat bread served with food, is made from Tef flour and fermented with a sourdough starter.
Cream of Tef with Dates and Honey
1/4 cup tef flour
2 cups water
Pinch sea salt
1/2 cup medjool dates, chopped
1 tablespoon honey
Milk of choice
Toast Tef in dry saucepan over medium heat until it emits a fragrant aroma, about 2-3 minutes. Add water and salt and bring to a boil, stirring constantly. Reduce heat and simmer covered for about 5 minutes, stirring occasionally. Stir in dates and honey. Serve hot with milk of choice.
Preparation time: 10 minutes
Makes 1-2 servings
Recipe adapted by Genevieve Sherrow with inspiration from Rebecca Wood’s The Splendid Grain.
Whole grains are important because they contain all of the nutrients in the grain: fiber, vitamins and minerals, and phytonutrients; whereas refined grains are nutritionally less superior. During the refining process, core edible parts of the grain are removed. For example, the germ and bran of a whole wheat kernel are removed in the process of making white flour. The whole grains listed below can be purchased in most natural food stores and in traditional supermarkets.
Millet: Small, yellow, unfortunately found in bird seed mixtures and animal feed in the US, millet is an underutilized, versatile whole grain. Its alkaline nature makes it easy to digest. High in protein, potassium and magnesium, millet can be cooked up as a breakfast porridge, served in salads, soups and stuffings. The flour is a good choice for pancakes, cookies and other baked goods.
Nutty Millet Porridge
½ cup millet, dry
2 ½ cups water
Pinch of sea salt
½ teaspoon white or black sesame seeds
1 tablespoon sunflower seeds, crushed
2 teaspoons butter
2 tablespoons maple syrup
1/8 cup of dried fruit (cranberries, raisins, or currants)
Heat a dry pot to medium. Add millet. Stir grain with a wooden spoon. After a few minutes the grains will begin to pop and give off a nutty aroma. Add water and salt. Bring to a boil. Simmer for approximately 20 minutes, stirring occasionally. Millet will soften like a porridge. Stir in sesame and sunflower seeds. Add butter and maple syrup. Taste and adjust salt or syrup. Ladle into your favorite breakfast bowl. Top with dried fruit of your choice.
Prep time: 20 minutes
Makes 1-2 servings
Copyright 2009, Genevieve Sherrow, Original Recipe.
Buckwheat: A misnomer, buckwheat is not part of the wheat family; it is a seed of a weedlike plant related to rhubarb, not a grain. Buckwheat originated in North Central Asia. It can be purchased in different forms, as “groats”, roasted (kasha) or unroasted, as flour, and in noodles. Cook up buckwheat as a breakfast gruel, grain pilaf or stuffing. Use the flour in substantial breakfast pancakes and in savory crepes.
Peasant Kasha, Potatoes and Mushrooms
1 tablespoon butter or extra virgin olive oil
1 small onion, chopped
2 cloves garlic, minced
1 teaspoon sea salt
2 cups boiling water
1 small red potatoes, ¼“ dice
3-4 mushrooms, sliced
1 cup kasha (toasted buckwheat)
Freshly ground pepper
Heat the oil in a 2-quart pot. Add onions, garlic and salt; sauté until the onion is soft. Put water on to boil in a separate pot or tea kettle. Add potatoes and mushrooms to onions; cook 2-3 minutes more, covered, until nice and juicy. Add kasha to mixture and stir, coating kasha. Pour in boiling water. Turn heat to low. Cover pot and simmer 15 minutes on low until all water is absorbed. Remove lid and allow kasha to rest for a few minutes. Fluff up and serve garnished with pepper. Add more salt if needed.
Preparation time: 25-30 minutes
Makes 6 servings
Reprinted with permission from Feeding the Whole Family by Cynthia Lair (Sasquatch Books, 2008) Video version from cookusinterruptus.com
Quinoa: Pronounced keen-wah, it was first cultivated in South America, 8,000 years ago. The Incas recognized its value in increasing stamina in their warriors. Quinoa is one of the most nutritious whole grains. It contains all of the amino acids, as well as B vitamins, iron, zinc, calcium and vitamin E. It has a nutty and sometimes bitter flavor due to the fact that it’s coated with saponin, a naturally occurring bitter substance, which should be washed off before cooking. Quinoa is a versatile grain. Serve as a morning porridge, a side dish mixed with beans, nuts and seeds, mix with greens, roasted vegetables, or serve with fish or chicken. The flour is wonderful in cookies.
Quinoa Biryani
1 cup quinoa
2 cups water
2 tablespoons high quality unrefined olive oil
1 tablespoon ginger, peeled and minced
1 1/2 cups sweet onion, diced
3 cloves garlic, crushed
3/4 cup raisins
1/2 cup raw almonds, crushed
1 1/2 teaspoons turmeric
3 tablespoons honey
1/8 teaspoon cinnamon
1/8 teaspoon coriander
Sea salt and crushed black pepper to taste
Combine water and quinoa in covered pot. After water comes to a boil, turn heat to low and simmer for about 15 minutes or until all of the water has been absorbed. Remove from heat, fluff with a fork and cool. Do not stir or agitate quinoa during cooking. Tilt pot to 45 degree angle to see if water has been absorbed.
Heat saucepan to medium-high, then add olive oil. Sauté ginger until it sizzles. Add onion and stir until it’s translucent. Add garlic and stir. Combine quinoa, raisins, almonds, turmeric, cinnamon, coriander and honey (in that order) with garlic and onion. Stir until ingredients are well-coated.
Prep time: 20 minutes
Makes 3-4 servings
Copyright 2009, Genevieve Sherrow, Original Recipe.
Tef: Native to Ethiopian cultures, these miniscule brown grains are nutritionally superior to other grains, high in minerals such as iron, calcium, potassium and magnesium. If you’ve dined in Ethiopian restaurants, you’ve had Tef. Ingera, the flat bread served with food, is made from Tef flour and fermented with a sourdough starter.
Cream of Tef with Dates and Honey
1/4 cup tef flour
2 cups water
Pinch sea salt
1/2 cup medjool dates, chopped
1 tablespoon honey
Milk of choice
Toast Tef in dry saucepan over medium heat until it emits a fragrant aroma, about 2-3 minutes. Add water and salt and bring to a boil, stirring constantly. Reduce heat and simmer covered for about 5 minutes, stirring occasionally. Stir in dates and honey. Serve hot with milk of choice.
Preparation time: 10 minutes
Makes 1-2 servings
Recipe adapted by Genevieve Sherrow with inspiration from Rebecca Wood’s The Splendid Grain.
Tuesday, September 15, 2009
25 Naturally Gluten-free Snacks
Finding healthy, grab-and-go snacks can be challenging for the gluten-free. Gluten is pervasive in most packaged snack foods. Whole foods that are naturally gluten-free like cheeses, fruits, veggies, nuts and seeds, and grains make wonderful snacks when combined. Listed below are 25 original combinations of GF whole foods to meet your snack needs. These snacks must be constructed by hand. They do not exist in these forms in any supermarket.
1. Corn tortillas with hummus and sprouts
2. Smoked salmon on rice crackers
3. Blue corn chips and salsa fresca
4. Bananas and cashew butter
5. Bosc pears and gruyere
6. Make your own trail mix: raw cashews, raisins, almonds, hazelnuts, dark chocolate chips
7. Plain yogurt with maple syrup, cinnamon, and apple slices
8. Celery sticks and goats chevre
9. Hard-boiled egg with sea salt and crushed black pepper
10. Honey crisp apple slices and peanut butter
11. Dark chocolate squares and fresh strawberries
12. Black bean dip with yellow corn chips
13. Next day rice with crushed nuts, seeds and tamari
14. Fresh blueberries and heavy cream
15. Avocado and cherry tomatoes
16. Canned tuna fish, carrot sticks and sweet pickles
17. Red grapes and swiss cheese
18. Baked sweet potato with ricotta and sautéed chard or spinach
19. Cottage cheese with peaches
20. Warm corn tortillas with smoked salmon, tahini and greens
21. Edamame (soy beans)
22. Tofu chive spread on Mary’s Gone flax crackers
23. Sliced deli meat and avocado on a brown rice tortilla
24. Van’s whole grain GF waffle with honey and hazelnut butter
25. Air popped popcorn mixed with crushed dried nori, garlic salt and pepper
1. Corn tortillas with hummus and sprouts
2. Smoked salmon on rice crackers
3. Blue corn chips and salsa fresca
4. Bananas and cashew butter
5. Bosc pears and gruyere
6. Make your own trail mix: raw cashews, raisins, almonds, hazelnuts, dark chocolate chips
7. Plain yogurt with maple syrup, cinnamon, and apple slices
8. Celery sticks and goats chevre
9. Hard-boiled egg with sea salt and crushed black pepper
10. Honey crisp apple slices and peanut butter
11. Dark chocolate squares and fresh strawberries
12. Black bean dip with yellow corn chips
13. Next day rice with crushed nuts, seeds and tamari
14. Fresh blueberries and heavy cream
15. Avocado and cherry tomatoes
16. Canned tuna fish, carrot sticks and sweet pickles
17. Red grapes and swiss cheese
18. Baked sweet potato with ricotta and sautéed chard or spinach
19. Cottage cheese with peaches
20. Warm corn tortillas with smoked salmon, tahini and greens
21. Edamame (soy beans)
22. Tofu chive spread on Mary’s Gone flax crackers
23. Sliced deli meat and avocado on a brown rice tortilla
24. Van’s whole grain GF waffle with honey and hazelnut butter
25. Air popped popcorn mixed with crushed dried nori, garlic salt and pepper
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