First of all: Wow. I am truly bowled over by the enthusiastic response to the giveaway, and thrilled that so many of you would like my cookbook! Thanks, all, for your entries and your comments. I have been slow in responding to comments, but have read them all and will respond to any questions later today. (Oh, and the contest continues until May 15th, so if you haven’t entered yet, you still can!)
I did want to clarify one point about the recipes, though: while there ARE some gluten-free recipes in it (about 25%), the book does not include gluten free recipes exclusively. Spelt does contain some gluten–though about 30% less than wheat–and it is often suitable for people with gluten sensitivity such as myself. Most of my recipes employ spelt, barley, or oat flours (much like any of the desserts on this blog). I thought it important to mention this, in case some of you are expecting a gluten-free cookbook (that will have to be next time!)
[My typical dinner these days: raw collard rolls with bean spread; fresh tomato; green beans. No wonder there are no new recipes!]
I’m afraid I don’t have a new recipe for you all today, as much as I’d intended to post one a few days ago. After a whirlwind high school reunion last weekend in Niagara Falls, I came home to discover that the charming candida in my system was being its opportunistic self and took advantage of my slightly altered diet and shift in regular routine while away from home. Ever since I got back, I’ve been feeling sapped of energy and spending more hours in bed than Sleeping Beauty (no prince for me, though. . . unless you count Chaser licking my ear as a magical “kiss”).
(“But Mum, I have to keep licking your ear! All beauty aside, how else am I supposed to let you know it’s time for a walk?”)
My (conventional) doctor has now prescribed an oral anti-fungal medication for me, something about which I’m not at all pleased (even though it does confirm candida as a culprit), but which, it seems, is entirely necessary since virtually none of the other methods I’ve tried have worked. On the ACD site where I found my current diet, they do caution that a candida problem can never be entirely eradicated with diet alone; so I’m okay with the pills. I will see my naturopathic doctor next week, so perhaps he’ll have a new idea.
In the meantime, I am determined to continue with the regime, and have faith that it will take effect eventually, bringing about a healthy change–as it did the last time I followed this diet (for a duration of two years!! Let’s hope it doesn’t take that long this time round). The only bright spot so far is that the weight-loss lull has finally been shattered: as of this morning, I’ve lost 17 pounds (7.7 kilos) since I began the diet on March 9th (just about 8 weeks). My weight hasn’t been this low since 2003. Yowza!
[Butterscotch blondies with chocolate chips and dried cherries]
I did bake some goodies from Sweet Freedomfor the gang at the reunion, though (still can’t resist baking something for any gathering!). There were about 60 of us. And while I’m still in regular contact with my own (female) friends from that era, such as Sterlin (who flew in from England to room with me!), the Geminis, Phil, Babe, and so on, I haven’t seen any of the guys since grade eleven (the highest year of high school in Montreal). And when I did finally see them–Quel Surprise!
[Miniature orange-cranberry scones]
There were a few blank stares as I first spied some of the men, but once they introduced themselves, it was easy to spot the sixteen year-old in the forty-something faces and there were hugs all around. Within minutes, we all assumed our old, familiar camaraderie and went on to enjoy a raucous weekend with tours of the Falls, karaoke (I didn’t sing, but Sterlin and I did hop on stage as backup “dancers” for a pair who sang “Addicted to Love”), and a goodbye brunch complete with awards for everything from “Guy you’re most surprised is a parent” to “Person who brought the most photos of family” (that was Sterlin).
[Easiest Almond Cookies--grain free and gluten free]
Am I glad I went? Absolutely. I reconnected with a couple of people with whom I’d been very close in high school, and with whom I’m sure I’ll be in touch once again. And it was terrific to hear, “You haven’t changed a bit! I’d recognize you anywhere!” repeatedly, despite my own sense that I’d changed dramatically in the past 30 or so years. There’s already chatter on Facebook about the next reunion!
[Chocolate Mint Chocolate Chip Cookies]
For the next little while, my posts may be a bit less regular or more infrequent than usual, as I feel I need to concentrate a bit more diligently on regaining my physical health and equilibrium. I will still be cooking, though, and will post recipes whenever I have them! And I’ll continue to read all your blogs and comment whenever I can.
[Ultra-Fudgy Brownies]
As always, I am deeply grateful for all of you out there who read this blog and continue to provide support and comments. Because of all of you, these health issues have been made to seem manageable. Now it’s time to really kick that candida’s butt once and for all!
[Changes are afoot: I'll be revamping the blogroll (actually, the entire site!) in a few weeks and want to be sure I don't miss any of the blogs I regularly enjoy reading. If you'd like to be included--and especially if I've ever commented on your site--please let me know if you're not already on the list! I'll do my best to include everyone.]
You see, I’ve had a fairly rocky history with nuts–and I blame it all on my Uncle S.
One of my favorite relatives, Uncle S (along with Aunty M) lived upstairs in our family’s duplex during my childhood. We kids would scoot out the door, up the stairs and into their home without a thought or an invitation, assuming it was simply the top floor of our own place. Aunty M would greet us, hand over some homemade cookies, and then we’d go seek out our uncle.
I have to admit, I didn’t fully appreciate Uncle S’s unique charms until I was an adult. An unrivalled prankster, Uncle S was a puckish, Punk’d prototype whose myriad tricks were relentless. Case in point: every Sunday, our family would pile into Uncle S’s taxi (this was before my dad acquired a car) for an outing in the countryside. We’d drive for a while, after which, like clockwork, Uncle S would begin to hem and haw: “Gee, I don’t remember passing that tree over there. Maybe I took a wrong turn. You know, I’m not exactly sure where we are–maybe we’re lost. Ricki, which way should I go?” Given that I was only four or five at the time, I had no idea; but, also like clockwork, Uncle S’s musings sent me into paroxysms of anxiety, certain I’d be wandering forever in the woods, never to see my own home, bed or Barbie dolls again.
Once I grew older, I could appreciate Uncle S’s humor, his always jovial and somewhat michievious expression, reminiscent of the Pillsbury Dough Boy (although not in any way chubby). In fact, I’d say Uncle S resembled a cartoon character more than anything else: having lost his hair as a young man, his shiny dome was encircled with a fluffy white fringe that snaked round the back of his neck and behind his ears. His nose, slightly bulbous at the tip, was, like his cheeks, often flushed pink, and he wore a perpetual half-smile on his face.
Uncle S had a favorite expression, “No Fun!” which he used the way one would utter, “No Way!” or “You’ve Gotta Be Kidding Me!”. The CFO and I found this endlessly amusing. To wit:
Ricki: Uncle S, my goldfish had babies and now we have four fishies.
Uncle S: No Fun!
[Ricki and The CFO erupt in peals of uncontrollable giggles, hands clamped over their mouths].
The summer my mother died, it seemed only Uncle S could lighten the moribund shroud of silence in the hospital waiting room where our family sat in stunned silence. Uncle S would ramble on, his words always infused with optimism and hope. One evening, as we all sat lost in resigned torpor, Uncle S was positioned across from me and the CFO, an absent, bemused expression on his face. The CFO leaned over to me and whispered, “Hey, doesn’t Uncle S sort of look like Bozo the Clown?” That smile! That fringe! That nose! Why yes, yes he did–and with that, Uncle S unwittingly bestowed on us a truly priceless gift: the only moment of unrestrained hilarity in an otherwise unbearable summer.
Ah, yes, you’re wondering about the nuts.
Uncle S loved to eat nuts. In particular, he was never without his glass jar of Planter’s Dry Roasted peanuts, which he carried with him wherever he went. Another open jar was stationed on a TV tray beside his armchair so he could munch as he enjoyed the Ed Sullivan Show. He’d pour a small mound into his open palm, then tip it into his mouth with a quick flick of the wrist as if tossing a ball for a prize at the midway. Then he’d plow ahead with whatever it was he’d been saying, mouth open and chewing, oblivious as the ground up bits of nut began to escape his mouth in little bursts of beige spray as he spoke. (In fact, those Planter’s nuts and an opened can of peas and carrots–spooned straight from the can, cold–are pretty much all I ever remember him eating).
For some inexplicable reason, I decided nuts were not my thing back then.
I’m happy to report that my nut aversion was finally overcome when I came across Elaine Gottschall’s Specific Carbohydrate Diet (geared toward people with Crohn’s, Colitis, or other bowel diseases) while studying nutrition. Her recipes employ nut flours (basically just ground nuts), and I began to experiment with them back then. Almonds tend to be the most versatile (and mildest in flavor), but almost any nut will do–pop it in a food processor and blend to a mealy consistency.
To some extent, I’m following the ACD for the next month or so to heal my gut and encourage a little digestive rejuvenation. This means eating less gluten, fewer grains, and more fruits, vegetables, and legumes. These pancakes were an auspicious first attempt.
Made mostly with almond meal and a smidge of chickpea (besan) flour, they nevertheless retain a light, airy texture and a refreshing lemon tang. Neither the almond nor the chickpea asserts itself too prominently, so the flavor remains mild. I served these last week (before eschewing all sweeteners) with a splash of organic maple syrup from Coombs Family Farms that I received as sample (more on that in an upcoming post) and they were, quite simply, delicious.
I may not be nutty enough to consume a jar of Planter’s peanuts just yet. Still, these little treats are a healthy step in the right direction.
Light and moist, these pancakes offer both high protein content and a good source of calcium. Made without the lemon zest, they’d work as a servicable sandwich bread as well. You could probably use prepared almond meal instead of the whole almonds for a quicker preparation.
1/2 cup (85 g) natural almonds, with skin (raw or lightly toasted)
1/4 cup (25 g) finely ground flax meal
2/3 cup (160 ml) plain or vanilla soymilk
1 Tbsp (30 ml) agave nectar, light or dark
1-1/2 tsp (7.5 ml) extra virgin olive oil
1 tsp (5 ml) freshly grated lemon zest
1 Tbsp (15 ml) fresh lemon juice
1/3 cup (80 ml) chickpea (besan) or whole bean flour
1/2 tsp (2.5 ml) baking powder
1/4 tsp (1 ml) baking soda
1/8 tsp (0.5 ml) fine sea salt
In the bowl of a food processor, whir the almonds and flax until you have a very fine meal the texture of coarse cornmeal. There should be no large pieces of almond visible.
Add the milk, agave, oil, lemon zest and lemon juice and whir again. Allow to sit while you prepare the dry ingredients, or at least 2 minutes.
Heat a nonstick frypan over medium heat (I use cast iron). Add the remaining ingredients to the processor and whir just until blended.
Using a small ice cream scoop or 2-3 Tbsp (30-45 ml), pour batter onto hot pan and cook for about 3-4 minutes, until bubbles appear and then pop on the surface of the pancakes and the edges look dry. Gently flip and then cook another 2-3 minutes on other side. Keep cooked pancakes warm while you continue with the rest of the batter. Makes 8-10 small pancakes (if you prefer regular-sized pancakes, you’ll get 4-5). May be frozen.
Candida-friendly variation: use unsweetened milk and substitute about 6 drops of stevia liquid or equivalent powder for the agave nectar. For more ACD-friendly breakfast ideas, see this post.
[Thanks to everyone who left such sweet comments and encouragement for the hellish week of marking! (And I know I still owe some of you emails. . . coming soon!) Some of you who are students noted that you'd be doing as much work on the other side of the red pen. Whether students, parents, teachers or the lucky few whose only connection to academia is reading about it in the newspapers--hope you all survived the past crunch week or so of midterms, study week, or finals. Now get ready, 'cause there's a lengthy return post ahead--on to the food!]
[Base of rice and buckwheat; sautéed rapini and chard with onions and garlic; tahini-miso sauce; sprinkled with hemp seeds.]
I’m sure we’ve all met her (or perhaps we are her?): that woman who’s incredibly competent at dispensing affection, comfort, nurturing or support–yet seems to ignore her own emotional needs and physical well-being.
Well, I admit it, I’m as guilty as the next gal. Ten days away from the DDD home base had me reflecting often on this whole notion of self-love. Actually, that was only one among a plethora of topics on which I mused during the hiatus, which included (but was not limited to) the following:
how much I miss blogging when I’m away. I was struck by a true sense of void during this time, and it astounded me. Honestly, who are “they” who post studies about the Internet and prophecies of doom regarding how it diminishes social skills or limits interactions with other people? Seriously. In some cases, I’m in contact with blog buddies more often than my “in-person” friends (some of whom live only five minutes away). Don’t let anyone tell you that the society of bloggers isn’t a bona fide community of lively, vibrant, and very much interactive people–all of you!
how to create a tasty, grain-free breakfast pancake. I wanted something that didn’t require refined, or even whole-grain, flour–and I found it! (more on that anon).
how this &%$!!?* winter refuses to retreat, even though it’s March already and why are you still hanging around, Mr. Jack Frost, can’t you tell you’re not welcome anymore and nobody wants you here, so just go away and don’t come back, ya big bully!
how, with the economy as bad as it is, I’m hoping the HH and I might still save for our dream home (okay, I’d be willing to cut some of the frills and just be happy with a daydream home). And while we’re both incredibly lucky to still be gainfully employed, on the topic of saving money and stretching a dollar, I’ve been mightily inspired by the frugal and fantastic Melody over at MeloMeals.
why, once again, I have been willing to risk my health, well-being and future for the evil (and truly, ephemeral) charms of that sepia seductress, chocolate.
[Oat groats and amaranth base; grilled eggplant and grilled marinated tofu; broccoli, avocado and green onion; orange-fig sauce.]
Yes, folks, it’s time to focus on the “diet” portion of this blog yet again.
When I first began to ponder how I’d spend my break from the college, I considered traveling to a new locale, attending a retreat, picking up old hobbies like sewing or knitting–but it never occurred to me I’d get sick instead. Then, at my annual checkup last week, I discovered that my old candida afflction has reared its yeasty head yet again, and this time, with a potency that could rival the combined superpowers of the X-Men.
I’ve decided that in order to rid myself of this recurring problem once and for all, I’ll need to return to the anti-candida diet (ACD). I’ll be facing a highly restrictive diet and a few detoxes or cleanses along the way (no wonder I’ve been avoiding it). But I’ve had it with the persistent cycle of diet, dessert and destruction (you thought I was going to say “dogs,” didn’t you? heh heh!). To paraphrase that seminal queen of weight loss, Susan Powter, “the insanity must stop!” (And what the heck ever happened to her, anyway?).
I’m going on an anti-candida diet so I can be healthy. So I can move more easily, and feel comfortable in my own body. So I can express a little more self-love and self-care through my diet and lifestyle. (Anyone familiar with Sally’s fabulous blog already knows what I mean by this: treating my body, mind and spirit with the kindness, reverence, and care it deserves.) So I can enjoy a social life without being fixated on food. Oh, and so I can lose 40 pounds by my highschool reunion this May. **
My last “true” candida cleanse occurred nine years ago, and in the interim, my eating habits have slowly reverted to those that got me in trouble in the first place (chocolate too often; sweets too often; wine too often). After reading the diet on this site (which is slightly less ascetic than the regimen I followed before), I think it’s doable (the only recommendation with which I disagree is to use aspartame or aseulfame, so I’ll just omit those).
To those of you who’ve been reading for a while, I understand if you’re skeptical, and I apologize. After all, I’ve tried more than a few times to cut chocolate and sugar from my life. Well, I’ve learned it’s never a great idea to publicly declare such a complete lifestyle overhaul on the blog, because later on, if you don’t meet your lofty goal, your initial vow is indelibly there for all the internet to see. With that in mind, I’ll restrict my candida commentary to the Progress Tracker page (may as well give it a new use, as I long ago stopped recording my weight over there).
And since I’ve already done a bit of baking over the past couple of weeks, I can intersperse the spartan dishes with more interesting fare. If I play my screens right, you folks will barely notice a difference.
[Rice and brown lentil base; spinach leaves and steamed sweet potato wedges with chopped green onions; topped with almond-curry sauce.]
The first step is to prepare the system with a week or two of clean, whole-foods eating that doesn’t worry about yeast or fermentation (yeast and fermented foods will be cleared out next). Rice or noodle bowls are a great place to start.
[Barley and amaranth base; grilled red pepper strips and onions; steamed broccoli; sprinkling of cashews and sunflower seeds; topped with tahini-miso sauce.]
Meals-in-a-bowl like these have become very popular at health-food restaurants and stores around North America. There’s a local haunt that serves an amazing bowl called, appropriately, “The Mish-Mash Bowl.” Every meal contains either brown rice or quinoa, topped with your choice of four toppings from three categories (protein, veggies, or good fats), then drizzled with your choice of one or two dressings.
My own variation on the Mish Mash is a quartet of at least one healthy grain plus a protein, healthy fat, and complex carbohydrate (ie, veggies). I was amazed at how satisfying–and how filling–a clean, healthy bowl can be. The marriage of fresh, colorful veggies with chewy grains and the crunch of nuts or seeds is entirely enchanting (almost as enchanting as that vixen, chocolate–though in a different way, of course).
In putting these together, what I discovered rather quickly is that “the sauce makes the bowl.” A grain bowl sans effective topping is sort of like a perfect outfit without the right shoes or accessories–it may be good quality, it may be tailored , it may even sport a designer label, but without the proper accoutrements, it’s just a length of beige, beige, beige.
With a winning sauce, however, these bowls are stellar; they’re delectable; they evoke impatient yearning; they’re Zagat-worthy. And, much like those lines of toddlers’ clothing that allow the kids to dress themselves by choosing one top and one pre-coordinated bottom, they’re fun to mix and match, just to see what comes up.
The combinations here are simply starting points to get you going; play around with different grains, legumes, nuts, seeds, veggies, and sauces. Use these sauces with any combination you please, or go with my mixes–either way, you’ll be treating yourself with love.
**I asked this question entirely tongue in cheek–so please, no need to send me emails detailing how unhealthy a 40-pound weight loss in 8 weeks would be! I have no intention of actually losing that much. Besides, at the rate I’ve been going this past year, a FOUR pound loss by May would be nothing short of miraculous.
Tahini-Miso Sauce
Light and tangy, this sauce would also be perfect with raw veggies or in a sandwich.
2 tsp (10 ml) freshly grated ginger root
1 Tbsp (15 ml) tamari or soy sauce
2 tsp (10 ml) pure maple syrup
2 Tbsp (30 ml) fresh lemon juice
2 Tbsp (30 ml) tahini (sesame paste)
1 Tbsp 915 ml) light miso
2 Tbsp (30 ml) water
Combine all ingredients in a blender and whir until smooth. Makes enough for 3-4 bowls.
Almond and Curry Sauce
Slightly sweet, slightly spicy, this substantial sauce goes well with cooked root vegetables and adds a protein punch to your bowl. I used a food processor for this batch, which was chunky; I think I’d use a blender next time (or even use almond butter instead of fresh almonds).
6-10 dried dates, roughly chopped, to taste
1/4 cup plus 2 Tbsp (90 ml) boiling water
1/4 cup plus 2 Tbsp (90 ml) natural almonds, with skin
1 tsp (5 ml) freshly grated ginger root
1/2 tsp (5 ml) mild curry powder
1 Tbsp (15 ml) tamari or soy sauce
1 small clove garlic, minced
pinch chili flakes
Place dates in a blender and cover with boiling water. Allow to sit for 5 minutes. Add remaining ingredients and blend until you have a smooth sauce. Makes enough for 3-4 bowls.
Orange Fig Sauce
Delicious over bowls when a higher protein content is provided by the ingredients in the bowl. This also works beautifully on a tofu omelet.
1/2 cup (120 ml) freshly squeezed orange juice
one 2″ (5 cm) piece of ginger, peeled and minced
1 tsp (5 ml) light miso
2 tsp (10 ml) tamari or soy sauce
1 tsp (5 ml) agave nectar
2 large dried figs, stems removed, chopped
Whir all ingredients in a blender until perfectly smooth. Drizzle over your bowl as desired. Makes enough for 3-4 bowls.
[Yep, another raw bar. . . and so soon! But there's a good reason. . . ]
Well, it’s finally happened: after years of needless anxiety before every annual medical check-up (only to be told each time that nothing’s wrong). . . this time, something was wrong. And I must admit, I’m shocked.
When I saw my doctor a few weeks ago, she sent me off for all the standard tests appropriate for “someone my age.” Then yesterday at the call-back appointment, I was informed that I have osteopenia. Sounds scary initially: osteopenia is the (potential) precursor to osteoporosis, as the word means “thinning of the bones.” Osteoporosis means “porous bones” and is a greater danger.
Even as she was speaking, questions caromed around in my mind: What, exactly, does this mean? Doesn’t everyone experience thinning of the bones as they age? How serious is my situation?–etc. Apparently, the test, called DEXA (“Dual Energy X-Ray Absorption”) works by measuring the density of my bones and comparing it against the bones of an imaginary 25 year-old woman (the “gold standard,” as my doctor says. But hey, shouldn’t that be the “greyish-white” standard?). Statistically, my bones were a 1.3 per cent standard deviation from that (no idea what that means). A 2.5 per cent deviation equals “osteoporosis.” When I asked how I compare to other women my age, she noted that I was still a bit below average.
Now, I simply cannot express how much this news ticks me off! I mean, isn’t being fat good for anything these days?? One of the health issues I never (I mean, never) considered as a possibility was osteoporosis; you see, being overweight is actually a preventative in that area (bones rebuild and strengthen in accordance with ”weight-bearing exercise,” and I have definitely been bearing excess weight the past few years.). I do, however, have some of the other risk factors (such as being female).
Well, I’m trying not to get overly stressed about this (stress, as it turns out, is one of the factors that contributes to bone loss. Bien sûr). Even my doctor noted that, should nothing change over the next few years, she wouldn’t give it another thought; it would only be considered a problem if I keep losing bone density.
This shocking diagnosis got me moving (in the sense of ”getting hyped up,” though of course also in the sense of “walking more”–gotta increase that exercise now!). I pulled out a bunch of my old texts from nutrition school and started reading. Seems that the absolute amount of calcium and other essential bone-building nutrients is irrelevant, if you’re not digesting them properly. Bad digestion=malabsorption=too few minerals in the bloodstream (at which point your opportunistic bloodstream leaches them out of your bones, teeth, and whatever else it can find–the nerve!). In other words, you can consume calcium out the yin-yang, but if your body isn’t absorbing it properly, you may as well be eating matchsticks (actually, no, don’t do that–too much sulfur isn’t good, either).
A highly acidic diet (as in, “those heinous, calcium-siphoning, bone-sucking junk foods and chocolate bars that have wooed me too many times in the past”) will also cause you to lose minerals from the bone (chocolate is a particular culprit, apparently, as it contains both caffeine AND refined sugar–both mineral-leachers). And believe it or not, meats and most dairy products are equally bad, as they are also highly acidic (too bad I grew up in a household where we ate meat every day, usually more than once). Oh, and let’s not forget that surreptitious bone-stealer: stress. So, in a contest to see who possesses the most negative traits contributing to malabsorption–well, all I can say is, “Yay! I finally won a contest!”
So now I have a real reason to eat better and exercise more: unlike my Stone-Age ancestors, I am partial to walking upright, and would prefer to retain that ability.
For those of you who are interested, you can prevent (and some even say reverse) osteopenia with the proper diet. This includes ingesting sufficient calcium, of course (think green leafys, almonds, legumes, figs, blackstrap molasses and, if you’re so inclined, sardines, salmon and yogurt); sufficient Vitamin D (at least 10 minutes of sunshine per day, or 1000 IU in supplement form); lots of magnesium (green leafys and beans/legumes again), and a complement of other vitamins and minerals, such as B’s, K, and boron, in smaller quantities. Basically, a diet high in vegetables, fruits, nuts, seeds, beans and legumes. Because it’s been a while since I practised nutrition directly, I’ll be heading for a trip to my naturopath next week to see what she has to say. And this will mean a bunch of new, ultra-healthy recipes on the blog!
All this got me thinking about Susan at Food Blogga’s “Beautiful Bones” event in honor of National Osteoporosis Month. I’d actually been planning to submit this very entry to Susan. Now, however, I’m also motivated to go make another batch, just for me. (Oh, and Susan also offers a list of calcium-rich foods on her event page.)
I came up with this recipe when I first started teaching cooking classes a few years ago. Each of the classes was assigned a theme, such as ”Glorious Greens,” “Tricks with Tofu” (foods, not making it disappear), or “Great and Gluten-Free.” One class, called “Bone Builders” (which now sounds to me more like an architectural firm on The Flintstones), was the impetus for these bars. They were a great hit with the cooking classes, and later, a popular seller at the organic market where I sold baked goods for a few years. And since they were designed specifically to improve bone health, these treats seem the perfect contribution to Susan’s event.
In the past few years, I’ve discovered that these are terrific as a mid-day energy booster, a great portable lunch on the go, or a substitute for trail mix. You can keep a wrapped bar in your drawer at work for an emergency nibble, or bring it along during a walk through the woods. Once made and wrapped, the bars will keep for up to 2 weeks in the fridge (they have honestly never lasted that long over here). With a texture like that of a protein bar you’d buy at the store, these are much more flavorful, with tart lemon peel, dried cherries accented by sweet dried fig, and the crackly, popping crunch of fig seeds alongside ground almonds. They’re very filling and a fabulous bar to have on hand.
When I first created these, I ran a quick nutritional analysis to ensure that they’d provide a meaningful boost of calcium. Courtesy of almonds (the nut with highest calcium levels), dried figs (the fruit with highest calcium levels), tahini (made from sesame seeds–yep, the seed with highest calcium levels) and sour cherries (no slouch in the calcium department), these bars are a powerhouse of bone-building minerals. The stats confirmed my expectation: each bar offers 140 mg. of calcium per bar (about 1/10 of the daily requriement) along with 6 grams of protein and 7 grams of fiber (bonus!). I’m not sure how much deviation that represents from the statistical norm, but no matter–they’re delicious all the same.
[EDIT, January 2012: I finally took my own advice in 2010 and embarked on a year-long quest to improve my bone density, with the help of my naturopath, a changed diet, and more exercise. Read about how I reversed the bone deteroriation here.]
Raw Fig and Cherry Bars
These are deliciously chewy and not too sweet. If you can find organic UNsweetened dried cherries (the kind that are very tart), they are really the best choice. If you can’t find them, you may wish to reduce, or even omit, the agave nectar.
2 cups ( 290 g.) raw natural almonds
1/4 cup (30 g.) finely ground flax seeds
finely grated peel of 2 organic lemons
1-1/4 cups (190-200 g.) quartered dried figs, stems removed (measure after removing stems)
2 Tbsp. (30 ml.) to 1/4 cup (60 ml.) agave nectar, to taste (and depending on how dry the mixture is)
2 Tbsp. (30 ml.) raw tahini (or regular, if you’re not concerned about the bars being raw)
1 cup (120-130 g.) organic dried tart cherries, unsweetened
Lightly grease a 9″ x 9″ (about 20cm x 20 cm.) pan, or line with plastic wrap (I prefer the plastic wrap option).
In the bowl of a food processor (this recipe won’t work in a blender), combine the nuts and flaxseeds, and process until you have a fine meal that begins to adhere to the sides of the processor bowl (it will appear as if the mixture has stopped spinning round the bowl).Do not overprocess, however, or you’ll end up with nut butter!
Add the lemon peel and figs, and process again until well blended and the mixture resembles a coarse meal. Add remaining ingredients and process briefly to chop the cherries and create a moist “dough” (it will form a ball).Pinch a bit of the mixture between your fingers to test the consistency.If it sticks together and feels slightly moist, it’s ready.
Turn the mixture into the pan and press down very firmly with your fist or the back of a metal spatula.The mixture should be very compact and solid.
Refrigerate until firm, about an hour, or at least 20 minutes.Cut into 12 bars and store in an airtight container in the refrigerator, or wrap each bar individually in plastic wrap. The bars will keep refrigerated for up to two weeks.
Per bar: 140 mg. calcium, 5 g. protein, 5 g. fiber
[This recipe will also appear in my upcoming cookbook, Sweet Freedom, along with more than 100 others, most of which are not featured on this blog. For more information, check the "Cookbook" button at right, or visit the cookbook blog.]
[EDIT, February 2012: You all know I love Ellen DeGeneres, right? And Ellen loves this recipe! I couldn't be more thrilled that she decided to share on her Going Vegan with Ellen page. Thank you, Ellen! ]
Sometimes, you just want to eat something now. I’ve decided to offer a mini-post every once in a while, for a dish that comes together incredibly quickly, or else is so easy to make that no recipe is required. Here’s today’s “Flash in the Pan.”
(I know, “Cocoa Nibbles” sounds like a children’s breakfastcereal.. . but these are much better!)
Even though I’ve continued to bake a little during this Total Health course I’m taking, I’ve been trying to avoid consuming very much of what I do bake (my colleagues are very happy lately. . . oh, and they appear to have gained some weight). Apart from my tumbling head first off the wagon after I baked those evil PB-Chocolate Chip Cookies, I’ve remained (more or less) on track.
Still, even when you’re eating healthfully, sometimes (okay, all the time) you crave chocolate. These little bites are what I whip up when I’m dying for something that’s part candy, part fudge, and part healthy. Those of you familiar with LaraBars will recognize the ingredient list, but mine are a little smoother than the orignial, with a more intense chocolate flavor. And so easy!
Cocoa Nibbles
[Get a load of that gorgeous mint garnish!]
1/2 cup (80 g.) raw almonds
1-1/4 cups (about 150 g.) unsweetened dried dates, chopped
2 Tbsp. (20 g.) cocoa powder
1 tsp. (5 ml.) vanilla (optional)
optional add-ins (choose one of the following): 6 leaves mint, chopped; 1/4-1/2 tsp. (1-2 ml.) chili flakes; 1 Tbsp. (15 ml.) chopped candied ginger; 1 Tbsp. (15 ml.) raw cocoa nibs; 2 tsp. (10 ml.) freshly grated orange rind; 1/2 tsp. (2.5 ml.) cinnamon, or play with other spices of your choice
In a food processor, process the almonds, dates, and cocoa until you have what looks like a fine meal. Sprinkle with vanilla and optional add-ins, if using, and continue to process until the mixture comes together as a ball that rolls around the edge of the processor bowl (this may take a while–up to 5 minutes or so; occasionally stop and scrape sides of processor to push the mixture toward the blades).
The “dough” is ready when, if you pinch some and press it between your fingers, it sticks together readily and looks a bit shiny. (Sometimes if the dates are dry, this doesn’t happen easily; in that case, sprinkle in up to 2 tsp. water along with the vanilla, and proceed as above). The mixture should NOT be as soft as a cookie dough, but more like clay.
Place a clean piece of plastic wrap on the counter and turn the mixture onto it. Using your hands, form the mixture into a log about 8 inches (20 cm.) long. Try to compress the mixture as much as possible so you have a very dense log. Wrap with the plastic and roll the log one or two times, compressing it with your hands, to squeeze out any air spaces.
If you have a pressing need for chocolate, you can slice and eat the nibbles immediately. However, these are much better after the mixture has been refrigerated at least 2 hours or overnight, as it firms up considerably and will attain the texture of a dense fudge when cold. Makes 2 servings for me, 6 servings for normal eaters. Will keep up to one week in the fridge.
[This recipe will also appear in my upcoming cookbook, Sweet Freedom, along with more than 100 others, most of which are not featured on this blog. For more information, check the "Cookbook" button at right, or visit the cookbook blog.]
In my short stint as a raw foodist (very different from an “in-the-raw” foodist, which, for obvious reasons, I’d never do) I was determined to try out every variation of living foods imaginable. This meant foods I’d otherwise probably never eat, such as raw fennel (basically just don’t like it); raw cashews (okay, but too bland on their own for my taste); raw cacao nibs (not bad when ground up and incorporated into some form of dessert); and raw sushi.
What? Sushi is already raw, you say? Ah, but I’m not talking about fish. Rather, I’m talking about fish-y, or fish-like, sushi, composed of raw nuts and veggies. And waaaay better than slimy, slippery, dead tuna!
This recipe pairs almonds and sundried tomatoes for a magical synergy that results in a filling reminiscent of saltwater and salmon without actually being salmon (or John Malkovich, for that matter). You enjoy the essence of the sea without having to eat any fish! How cool is that?
I have to admit, however, that I might never have ventured to try this particular dish if not for my beloved, the carnivorous HH. In fact, before we met over a decade ago, nary a nibble of sushi in any form had passed my lips. I had steadfastly refused to join all my friends when, throughout the late 1980s and 1990s, sushi reigned supreme as the Favorite Form of Yuppie Sustenance (and I suspect that, even today, it would attain runner-up status, at least). You see, I’ve seen raw fish; my dad used to bring home a whole fish occasionally from his butcher shop, and my mom always refused to touch it. Me? Eat raw fish? No, thanks.
In Toronto, you can find a sushi bar on almost every corner of the downtown core, plus most streets in the suburbs (that’s almost as many sushi restaurants as there are donut shops!). For years, whenever I planned to meet a girlfriend for drinks after work, join colleagues for a quick bite after class, or share a dinner with my book club, mine would be the lone voice demurring across a vast sea of sushi.
And then, the HH invited me to lunch. Well, technically, he invited me to lunch, again. One of the more pleasant aspects of my particular work schedule is that I have the freedom to run errands, do laundry, or anything else during the afternoon and work all evening instead, if I choose. Once a week, I exercise that freedom to meet the HH for lunch. It’s our way of keeping the romance alivegetting our 5 to 10 a dayescaping the ”kids” checking in and staying connected with each other.
One particular day, after much pleading and cajoling, he finally convinced me to join him at his favorite sushi restaurant.
“They’re bound to have vegetables, right?” he theorized. I had to agree. “And they’ve definitely got rice.” So far, so good. “Well, I’m sure they know how to roll it in a nori sheet, so I bet they can put together some vegetarian sushi for you.” How could I object?
I’ve been thanking him ever since. When I explained what I wanted to the shop’s petite hostess, she cocked her head, smiled and nodded, then returned a moment later proffering a platter of nori rolls, futo maki and hand rolls filled with various combinations of carrot, cucumber, umebosi plum, buttery avocado, and daikon. In addition to being visually impressive–each unique spiral mosaic of orange, green, and creamy white a testament to the chef’s culinary artistry–the rolls also served up that classic melding of sweet, salty and umami, which, when accompanied by pickled ginger and fiery hot wasabi, was enough to hook me for life. How, I wondered, had I ever allowed myself to miss out on such an indulgence before then?
I still love vegetarian sushi, and these days, the HH and I eat it exclusively at our weekly lunch date. Still, there are times when I’m snowed under with marking, or the HH has been summoned to an unexpected conference call, and we defer until the following week. On those occasions, I try to make this raw version instead. Completely grain-free, it nevertheless contains a similar satisfying blend of flavors and textures to the real thing. And the inclusion of ground nuts here actually renders this version almost as protein-packed as its fishy predecessor. Like all sea vegetables, the nori is replete with minerals, particularly iodine, necessary for proper thyroid functioning. It also provides Vitamin K, essential for healthy blood.
And, best of all, it’s completely fish free.
Given that these darlings are uber-healthy, I thought they’d be a perfect contribution to Cate at Sweetnicks‘ ARF/5-A-Day weekly event. You can check out the roundup every Tuesday.
Raw Nori Rolls
I got this recipe from a raw foods class that I took a few years ago. The rolls require a little planning in order to prepare the nuts and sundried tomatoes, but once those iare ready, the remainder of the dish comes together quickly. These are best served soon after they’re made.
1-1/2 cups raw almonds, soaked in room-temperature water for 8-10 hours
1/3 sundried tomatoes, soaked 4-6 hours
1 Tbs. Mellow (or white) Miso
2 Tbsp. freshly squeezed lemon juice
1 Tbsp. tamari or soy sauce
1/4 tsp. black pepper
4 sheets nori (buy untoasted if you wish these to be entirely raw)
Vegetables for filling: carrot and cucumber matchsticks; grated daikon; thinly sliced green onions; thinly sliced avocado
pickled ginger, as needed
wasabi paste, as needed
Prepare the filling: in a food processor, whir together the drained almonds and drained tomatoes until you have what looks like a fine meal. Add the miso, lemon juice, tamari and pepper and process until the mixture forms a smooth paste (add reserved tomato water if more liquid is required).
Prepare the rolls (you can use a sushi mat, but it’s not necessary): spread about 1/4 of the paste onto each nori sheet, leaving 2-3 cm (1 inch) at the end farthest away from you.
Fill the end close to you with the strips of fresh vegetables.
Moisten the empty edge of the nori sheet with water. Roll the nori into a long cylinder over the veggies and toward the empty edge. Place on a plate or tray with the seam side down; let sit 5 minutes before cutting into 8 uniform pieces.
Serve with additional tamari, pickled ginger and wasabi as condiments. Serves 4.
When I was in nutrition school, one of the alternative diets we learned about was the raw food diet, also known as the living foods diet. The diet consists only of raw fruits, vegetables, nuts, seeds, sprouted grains (such as your garden-variety bean sprouts), as well as the occasional raw milk, cheese, or yogurt. ”Living” is defined as anything not heated above 118 F (some adherents say 115 F), as that is the temperature at which the foods’ enzymes are denatured (and why pay for denatured milk when you can still get some raw milk for free?–or something like that).
I was not immediately drawn to this diet, as it does present some difficulties for me. First, and most important, eating a “living” diet 100% of the time is somewhat unrealistic in a Canadian climate, as an abundance of locally-grown raw foods is not available all year; further, your body craves warm foods in a cold climate. It’s also not varied enough for my personal palate. I have my favorite raw dishes, and I try to eat them as much as I can, along with the usual array of fruits, salads, and any other uncooked goodies I can find (some dried fruits also qualify here), but I don’t believe it’s necessary to do so all the time. And finally, I have an aversion to trying out anything completely “in the raw” (what with my 36.5 pounds of excess avoirdupois–I’m sure you understand).
Well, after learning about some of the principles behind the diet and the theory as to why it’s healthy, I was intrigued enough to sign up for a “cooking” class that featured entirely raw dishes. Everything was astoundingly delicious–I could barely contain myself from slurping up the velvety carrot and cashew soup, munching on the brilliant red peppers perfectly contrasted with the deep, glowing emerald of the broccoli florets in the “Pad Thai,” gobbling up the juicy, smooth and tangy apple pie with crushed nut crust–it was enough to make me wax poetic about produce, even.
When I got home, I pulled out my newly purchased raw foods cookbook and set about reproducing the veritable feast I’d enjoyed in the class. Once I got to work, I quickly realized, however, just how much work was involved. Regular vegetarian cuisine can be challenging enough, requiring several slots on your daytimer just for the peeling, washing, coring, seeding, slicing, dicing, chopping and grating–not to mention all the other prep–but at least you’re able to do up huge batches at at time and freeze the leftovers for later consumption. With raw cuisine, you have to eat it all within 4 or 5 days, or it spoils. Darn that oxidation!
Still, there are other benefits to eating raw. The major draw, for me, was the fact that raw foods actually aids the digestive process by providing a certain percentage of digestive enzymes needed to break food down in your body. When you consume cooked foods, your pancreas must produce the enzymes to break it down to its most basic parts–glucose molecules in carbs, fatty acids with fats, amino acids with proteins–so they can be easily absorbed through the small intestines.
Raw foods, on the other hand, already contain some of these enzymes, so your pancreas can relax a little. I’ve read that, when eating a completely raw diet, the body produces something like 60 percent fewer enzymes than when eating entirely cooked foods (which amounts to several cups’ worth in one day). Accordingly, with raw foods, your body will then have more energy to focus on other functions, such as maintenance, strengthening the immune system, or going to see Bruce Willis in Die Hard 27.
This recipe is one that I made at a recent cooking class. The participants loved it, and were even adventurous enough to try the sweet potato “crackers” (thin slices of peeled raw sweet potato) on which it was served.
(This is just a regular rice cracker in the photo, but do give the sweet potato ones a try; they are really good. Seriously.)
(“Mmmm, Mum, we love this raw pate! And, as you know, we always eat in the raw. You should try it some time, really. It’s very liberating.”)
Raw Almond-Veggie Pate
The recipe is incredibly easy–just toss all ingredients into a food processor and blend to a spreadable consistency–and it provides excellent protein through the soaked raw nuts and seeds (and soaking also renders them more digestible than dry raw versions). You can also play around with the veggies in this pate to suit your own taste. I like to include something juicy to help thin out the consistency, but if you prefer to omit the tomato, just add a little water or extra lemon juice to the mix.
1 cup raw natural almonds, soaked in water for 6-10 hours and drained
1/2 cup raw pumpkin seeds, soaked in water 4-6 hours and drained
1 medium carrot, peeled and cut in chunks
1/2 cup broccoli, coarsely chopped
1/2 red pepper, cut in chunks
1/2 ripe tomato, cut in chunks
1 large clove garlic, sliced
1/2 cup )or more, to taste) fresh cilantro (use the leaves and thin part of stems)
2 Tbsp. white or mild miso paste
juice of 1/2-1 lemon (to taste)
Salt and pepper to taste
In the bowl of a food processor, grind the almonds, pumpkin seeds, and carrot until well ground.Add other ingredients and continue to process, stopping to scrape down sides of bowl occasionally, until you have a smooth paste.(Add more lemon juice/miso or water if necessary to achieve desired texture).
Scrape into serving bowl and chill until ready to spread on crackers or serve with crudités.
Makes 10-15 appetizer servings. Store in refrigerator for up to 5 days.
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